Sunday, June 08, 2008
1. Water required 11.5 cups consumed 12 cups
2. calorie range 1200-1550 consumed 1945
3. carbs 130-200 consumed 248
4. pro range 60-127 consumed 109
5. fats 32-56 consumed 63
6. sodium 0-2300 consumed 4264
7. cardio 30 min pilates-- 10 min power sculpting with band, 10 min pilates
7. strength core: 2 sets 20 reps Twisting crunches V-Spread Toe Touch, crunches 75, Crunch/Side Bend combo, Long Arm weighted crunches,
lower: 2 sets 26 reps Lying leg curls, shoulder bridges, 2 sets 20 reps: Leg kicks, and lying adductors.
8. blog complete done
9. question: Why keep a food journal? tracking food we eat forces us to take responsibility for our food choices. Food journals help with seeing eating pattern and help we to know when and why we eat. Monitoring food we eat heps us to estimate the calorie intake and make adjustments by eating less.
Post time by 2:00 est missed that 2:30
We always have pizza saturday night. Pizza is one of my trigger foods. I will have to rethink having that for saturday night. I did plan my food but I let temptation get the best of me. As Beck said it is not the end of the world, that we can start over. II can not let that be used foran excuse to over eat.
Isn't it something how these articles are matching up with what is going on me??? At any rate I have planned my sunday meal out and pizza isn't on the list. Just the like the rainbow is a promise for renewal. I will begin anew also. I am learning each day. Never, never giving up not even if I have to crawl!!!!!
Thursday, June 05, 2008
WATER RANGE 11.5 CONSUMED 12
PROTEIN RANGE--60-127 CONSUMED 62
CALORIE RANGE 1200-1550-- CONSUMED 1344
CARB RANGE -- 130-200 CONSUMED 164
FATS-- 32-56 CONSUMED 54
SODIUM 0-2300--- CONSUMED 1914
CARDIO--30 MIN AEROBIC
Strength core: 2 sets 26 reps Bent leg knee raise, back extensions, Crunches/Side Bend combo, Long Arm weighted crunch, Oblique V-up,
Strength Upper: 2 sets and 26 reps, military press, upright Row, tricep kickbacks, Bicep Curls, Bent Over Row, Squats (1 set and 10 reps Modififed pushups.)
8. blog complete done
9. question: What does optimisim/positive outlook have to do with one's healthy? Optimism strenghtens one's outlook on life. increases over allhappiness and promotes health, reducing depression and chronic stress. and strenghtens the immunity system.
post time by 2 am est 11:35
I did pretty good to day. I am going to comment on being optimistic: In spite of my struggles I believe I will reach my goals. I May experience some set backs but I can and will work thur them.
My faith is a big part of my life. Faith without works is dead. I must work my faith. (So as a man thinketh so is he. ) I will not go farward reaching back. Since I have some health challenges--I use opportunities to exercise and moniter my tendencey to emotional eat. I try to take heed that diabetes does not quit neither can I. I am controlled by exercise and diet for 6 years. This is a daily challange it takes time and preparation. Beck is also a part of what keeps me going. I have leanred how important it is to measure, plan, and retool my goals. I will make it with my savior.
Wednesday, June 04, 2008
Calorie Ranges --- 1200-1550 consumed 1465
Fat ranges-- 32-56--consumed 55
Carb ranges-- 130-200 consumed 185
Pro range-- 60-127--consumed 70
sodium range-- 0-2300--consumed 2130
cardio: 30 min aerobics
strength training--none night off.
Just under the radar. I am still planning my meals. I am not a scale junkie But I just found out that I lost 5.2 pounds. So I got to move my turtle!!!! As for continued planning I do it daily and I record my exercises and I use reward stickers. Someone may think that is silly but it works for me. I have started to use stickers on my food tracker also. I make chart for the week or at least for a couple days. Sunday are my day for making charts etc. for my food/exercise journal. I have a comments section to I writer how felt about an activity and I have a section to journal my feelings with emotional eating.
Wednesday, June 04, 2008
water required 11 cups consumed 7 cups
calorie range 1200-1550 consumed 1247
carb range 130-200 consumed 162
fats 32-56 consumed 42
sodium 0-2300 consumed 1101
cardio 20 min aerobics and 30 min walking.
strength core: 2 sets & 26 reps back extensions, reverse crunch, 50 crunches, and dumbbell side bends. Upper body workout: 2 sets 26 reps: triceps kick backs, dumbbells chestflys on ball, alternating dumbbell bicep curls, chest press with band, one arm dumbbell rows, close arm wall push ups
blog complete done
question: using smart goal setting techniques: start with a long term goal, create a timeline with weekly goals. plan out the short term action plan.
A DIFFICULT JOURNEY
WELL MY ROAD THUR EMOTIONAL EATING HAS NOT BEEN EASY. IT HAS BEEN A VERY, VERY LONG JOURNEY! THIS IS A DAY TO DAY, MINUTE TO MINUTE THING.
I HAVE FOUND A WONDERFUL TEAM THAT HAS BEEN A BIG HELP TO ME. I'VE JOINED THE BECK DIET SOLUTION TEAM HERE ON SPARK PEPS. YOU CAN BE HONEST ABUT YOU FEEL, HOW YOU ATE, SHARE WHAT STRATEGIES TO USE TO OVER COME A DIFFICULT TIME.
YOU CAN TELL HOW YOU FEEL WTHOUT ANYONE BEING OVERLY JUDGED. AFTER ALL NONE US HAVE ARRIVED WE ALL ARE A WORK IN PROGRESS. IT IS IMPORTANT TO BE ABLE TO SHARE WITHOUT FEELING SHAME OR OTHER NEGATIVE (IF THERE ARE SUCH) FEELINGS. THERE IS ALWAYS SUPPPORT AND SUGGESTIONS FOR EVERONE WHO ASK FOR THEM.
I HAVE HAD DAYS WHERE I HAVE OVER CAME AN ISSUE WITHOUT USING FOOD AND THEN THERE ARE THE OTHER TIMES.
MY GOALS ARE TO PLAN MEALS AND SNACKS OUT HAVE IN PLACE DISTRACTION TECHNIQUES-- WHEN I AM STRESSED (STRESS/ANGER EATER) ONE TECHNIQUE I USE IS GOING OUT SIDE AND TAKING A BREATH, CHEWING GUM, EXERCISE, WORK ON A GOAL ON THE COMPUTER, ETC.
IF I AM TEMPTED TO EAT FROM ANGER-- IF IT IS AT MY HD I TALK THINGS OUT WITTH HIM. I DON'T LET THINGS FESTER THAT IS THE WORST THING TO DO!
PRAYER IS A BIG PART OF MY LIFE MY FAITH HAS GIVEN NE THE STRENGTH TO KEEP GOING REGARDLESS IF I HAVE A SET BACK. THEY ARE A PART OF THE PROCESS. I CAN ALWAYS GO BACK AND RETOOL AND SEE IF I CAN IMPROVE OR DO SOMETHING DIFFERENT. OR ASK FOR HELP AND I DO.
I FEEL I AM PROGRESSING SLOWLY AND THAT IS OK. I REALLY WANT TO UNDERSTAND AND GET INTO MY MIND AND BEING THE LESSONS AND ACTIVITIES PERFOMED FROM THE BOOK TO GET THE RESULTS I AM LOOKING FOR AND THAT IS TO BECOME FREE FROM EMOTIONAL EATING.
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