Quote Digest 15 - Exercise!

Monday, May 10, 2010

So all things being equal,
Exercise + TheJules = happiness
TheJules - exercise = big whiney baby.
I guess I really need those endorphins of a really good, hard workout. - from THE_JULES blog 3/16/10

I'm NOT as effective in my daily life when I'm not exercising regularly.
- from TeachinMom blog 4/9/10

If you're hungry after what was supposed to be a high-intensity workout, you took it too easy. "INTENSE exercise tends to curb appetite," says Leslie Bonci, R.D., director of sports medicine nutrition at the University of Pittsburgh Medical Center. The workout-induced appetite lull occurs because the area of the brain that regulates hunger (aka the appestat) decreases when you're hot, zapping food cravings. Exercise also stimulates the secretion of a hormone that suppresses hunger. Although you shouldn't feel hungry for 1 to 2 hours after a butt-kicking workout, you should try to eat a snack, such as a handful of trail mix, within 20 minutes to speed recovery and prevent yourself from diving headfirst into a bag of Cool Ranch Doritos when the effect wears off. - from article recommended by Going2LoseNow in forum post 3/18/10 http://www.womenshealthmag.com/fitness/how
-to-get-the-best-workout-3?page=2

My dream is about to come true--thanks to my belief in myself and the support of Spark people. Tomorrow I will run for every fat girl out there who hates gym class and thinks she can't run, I will run for every one of my spark friends who have cheered me on, and most of all I will run for me! I may not be the fastest runner in the race, but I bet I will be one of the happiest!
-from PrincessNurse blog 5/6/10

Even if you're on the right track, you'll get run over if you just sit there.
- from Will Rogers, quoted on NinjaLinda signature

A workshop helped me view exercise as a prescription for my health. Just like we brush our teeth, we need to exercise. Just accept it and do it. But you can have fun too. - from Nancy- blog 3/20/10

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face." - from Gatorade, quoted on MAJOOD85 signature

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Coach's Pep-Talk in our Virtual Locker Room (Quote Digest 14)

Sunday, May 02, 2010

(To be read aloud with passion. Shake your fist in the air. Pound on the desk a few times. )

I am not dieting, I am changing my lifestyle to insure my future and that of my loved ones. This is so important to me . . . . I am paying a price to achieve my health goals but I would spend much, much more because it is that valuable to me.
- from ANNANN63 blog 3/15/10

NO EXCUSES!!! Excuses are what got you here... excuses won't get you to your goal.
- from HSMOM2FOUR SparkPage

The little tasty bits will still be there when we are smaller but girlfriend you need pep talk tonight. We are the people to do this and this IS our year to lose the flab---so you had a big fat case of the I don't want to's tonight---tomorrow you will make it up--- to yourself. You CAN do this. You want to succeed and you can. Think how good it will feel to get into a smaller size top or skirt for a fancy occasion. We will climb this hill and see what is on the other side---that side where we can say to others---I did it!
- from VetMed comment 4/17/10 (on BigLittleWoman blog)

History is not destiny. From a psychological point of view, emotional "reality" is the product of whatever story you tell yourself about how things are and why you are the way you are. If you want (or need) to change your reality, then change the story you are telling yourself. This does not mean denying or ignoring your past or present circumstances, or inventing a nice fairy tale to take their places . . . But you CAN rewrite your story so that these circumstances are not the determining factor in your success or failure. Your new story can be about how your creativity, ingenuity, and perseverance enable you to find full or partial solutions to these challenges, and to do the best that you can with what you've got to work with . . . . The best way to really come to believe your story is to see it come true in the small, well-chosen steps you take every day.
- from Spark Article on Motivation http://www.sparkpeople.com/resource/motiva
tion_articles.asp?id=634&page=3 recommended by BigLittleWoman

I am WORTH the money it costs to keep my fridge stocked with fresh fruits and vegetables.
I am WORTH the energy it takes to wake up 30 minutes early to exercise.
I am WORTH the effort of filling up the water purifier so I stay hydrated.
I am WORTH the hassle of special ordering food at resturaunts to get what I need.
I am WORTH the money it costs to buy exercise equipment or maintain my gym membership.
I am WORTH the effort it takes to cook healthy foods for me and my family.
I am WORTH the time it takes to prep fresh veggies to have them ready for quick snacks or salad.
I am WORTH all the time, energy, effort and money it will take to lose weight.
I am WORTH my health and happiness!
excerpted from DownHomeDiva blog 3/13/10

The way to get started is to stop talking and begin doing. - Walt Disney, from JTEWZANDB SparkPage

You miss all the shots you don't take. - Wayne Gretzky, National Hockey League

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Ready for a May Challenge?

Friday, April 30, 2010

I have posted a challenge for May on the Beck Diet Solution general discussion board. The title is "Add and Subtract." This month, pick a habit to add. Pick a habit to subtract. Here is the link if you'd like to participate! www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=2869x10071x
33816128

Whether I drink enough water sets the trend for everything else, so I'm making that my habit to add. My specific goal will be to drink 8 cups of water each day.

Eliminating sweet drinks was a beneficial change for me during the April challenge, so I'm continuing that. I kept my streak, but it was challenging, so I want to re inforce and establish that behavior pattern more firmly . . . or at least continue its advantages in my life!

Habit to add: 8 cups of water each day
Habit to subtract: sweet drinks

Drop by the Beck Diet Solution team site and join the May challenge! Let's try to keep the streak going. Even when we break a streak, I suggest posting the best streak we've had. Just for example . . .

Habit to add--Exercise 20 min. per day: current streak, 3 days. My best streak so far, 12 days.

I want to celebrate any movement in the right direction and any degree of consistency!!

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Quote Digest 13 - Habits

Sunday, April 25, 2010

I think I am actually getting the hang of all this stuff. It's becoming more of a natural part of life. One example is that, when I fall off the wagon (so to speak), it's no longer a trauma. (smiling) I just acknowledge it and get up the next day (or later the same day) doing things the right way. - from SlimmerJesse blog 3/8

When I started this journey with SparkPeople I was prepared to be disciplined and motivated. But what I learned was that willpower got me nowhere. My key to successful weight loss has been replacing one habit at a time. Water, not soda: Apples, not cookies: Half portions, not excessive portions, etc. I've learned to eat more slowly, smaller and but frequent portions, and the hardest component for me: exercise.
- from SkinnyMe82 blog 3/21/10

One thing I relearned this month is that habits are just that -- HABITS. The more I am away from the good ones the harder they are to practice. The more I indulge in the bad ones the easier they become. - from Travelgrrl blog 4/1/10

We must first make our habits, then our habits make us.
- John Dryden, quoted by SkinnyMe82 on 3/21/10 blog

This is a business, the business of taking care of ourselves and doing things to enhance our health and well being. Just like succeeding as a student, in a career, or being a good person. In all of these things we were persistent, repeated the things that worked, tossed out those things that didn't work,and cultivated good habits. - from BigLittleWoman blog 3/20/10

That all or nothing thinking is really going away this time. Am I doing it consciously? Yes and no. I'm consciously thinking about my eating, exercising, drinking decisions on an almost hourly basis. So in that way, I am purposely changing my way of thinking. But it almost seems a by product of all the positive things I'm working to do each day. It really does show that what Chris says in The Spark book is true. (I'm paraphrasing) All the little (even tiny) things truly add up. They reach critical mass and the good just keeps on rolling!! - from KellyBW3 blog 3/26/10

I resisted structure too. Spontaneity seemed like fun. Then I remembered that I could still be spontaneous in all the rest of the areas of my life (except food / exercise).
- from Daredevil23 4/19/10 comment on Nancy- blog

Do you want to know who you are? Don't ask. Act! Action will delineate and define you. - by Thomas Jefferson, from ValerieMaha page

Isn't it wonderful the sun comes up and gives us a New Day every 24 hours? -from BessHaile comment on JLitt62 Blog 3/12/10

Now when Daniel knew that the document was signed [forbidding making a petition to any god or man besides Darius the king] ... he continued kneeling on his knees three times a day, praying and giving thanks before his God, as he had been doing previously.
- from verse 10, chapter 6 of the Book of Daniel, the Old Testament.
www.biblegateway.com/passage/?search
=Daniel%206&version=NASB

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Dodged a Bullet!

Tuesday, April 20, 2010

My 11 year-old came in from an excursion with friends, grinning and holding out to me a Sonic Sweet Tea. [This is like gifting a recovering alcoholic a double Scotch.] "Look what I got for you, Mom!" she said proudly.

I was on my toes enough to take it from her enthusiastically. I received her loving gift with a big hug. She skipped off, pleased and satisfied.

My internal response was "Oh, no! I have this 12-day streak going for the Beck Tweak challenge, since my target is eliminating sweet drinks. I've done so well, and now I'll have to confess I'm back to zero!"

Then it dawned on me: I DON'T HAVE TO DRINK THE STUFF!

Honestly, before Beck Diet Solution, this would never have occurred to me. A specific gift would have been a great excuse to jettison my no-sweet-drinks streak. And I won't belabor all the reasons sweet tea is a humongous cluster of emotion-laden cravings for me.

PLUS for me sweet drinks trigger all kinds of unhelpful eating accompaniments. Also for me mood swings and increased cravings result every time. At least for now, the healthy path is to abstain from sweet drinks. They interfere with my goals.

Back to the story: Mom makes girl feel great about gift. Girl goes off happy. Sweet tea in seductive Sonic cup with crushed ice sits on table.

Then, suddenly, I felt free and powerful. I had the POWER TO DECIDE what to do with that liquid sabotage!

It felt like a great liberty to me. Sweet tea? So what? I am a person who has something positive happening in my life; I am stronger and healthier; I find joy in many things. I don't require the passing pleasure of a sugary beverage in order to make it a good evening. I can tear up my sugar ticket and still find happiness!

Can you understand that I felt triumphant pouring that stuff down the sink? It was like a ceremony, an enactment that by God's grace its power over me is broken!

In a minute I realized that I still had my streak for the Beck challenge . . . that was sweet. Danger was on the line the moment I saw the cup in her hand! Yet I did not succumb to this 180-calorie-missile. I dodged!

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