Thursday, March 15, 2012
List YOUR reasons/excuses on why YOUR diets and exercise plans have not been well executed in the past. OK that might be too long a list, so give 3 or 4 reasons and for each write a strategy that will keep you on track for 8 weeks. Let's learn from our past behaviors and make this our best Challenge ever!
Diet Reason - Too Busy with family and school to exercise.
Strategy - SCHEDULE time for MYSELF!
Diet Reason - Eating mindlessly out of boredom or being tired. Having major craving during TOM
Strategy - Brush my teeth again, do a 10 min workout, eat a peice of fruit/veggie. Won't buy any junk food that I like.
Exercise Reason - No time to cook.
Strategy - . Keep easy, healthy options always available. If it does come to eating out...get a kids meal or just a side salad.
Exercise Reason - To tired to exercise, no motivation.
Strategy - Just get up and do it! You know you will feel great after. Try and spread it throughout the day instead of all at once if possible.
Tuesday, March 13, 2012
Is there something you eat often that you have learned to cut the calories on? What works best for you? Do you have something you can share with us?
I hardly ever drink soda anymore. When I do it is Coke Zero. I eat the bagel things, sandwich thins and Lite Bread (Sara Lee Delight). I buy reduced fat/fat free foods. Any noodles/rice/bread is all whole grain. I used to cook both a noodle side and a potatoe along with meat and veggie for dinner. Now I cook a meat, veggie or two, and either a noodle or a potatoe. I use sugar free, low cal coffee creamer (I like the flavored coffee creamers. I stopped getting mocha frappes from McDonalds and drink coffee at home. That there saves about 300 cals.
Tuesday, March 13, 2012
The other Count Down Assignments required thinking and writing. This one will take a little more effort - time to look at the diet plan, clean the fridge, tidy the pantry, make a grocery list and shop. If you don't have time to do it now, write down what you will do. We need to have our food in order for Day 1 of the Challenge - Saturday.
The only junk food I have left are my kids and DH snacks. I don't like those so no worry there. My "fancy" loaf of bread is gone and I won't be buying again. I could eat a whole loaf if you let me. The only "bad" things are a few weight watchers fudge bars (45 cal each serv size 2) and mini 90 cal snicker ice cream bars. The snickers are almost gone, and the fudge bars are ok, help with the chocolate craving, but I never eat more that 1 so that is less than the seving size ;-). Other than that I have been stocking up on pantry items from the cookbook.I also am going shopping this weekend to get stuff for 4 more recipes and other things (fruit, veggies, other things needed). So I am ready to go!
Monday, March 12, 2012
All Kinds of Updates:
I could really use my hour back! I slept in so it didn't bother me much yesterday but this morning I felt it. Wanted to lay in bed a little while longer.
Last night we made the Slow Cooker Rosemary Chicken. This was really good. I just made enough for dinner and later last night DH wanted more. OOPs guess I will have to make a bigger batch next time. Tomorrow I plan to make the Slow Cooker Lasagna. I also went through and marked a few more recipes we want to try and made a grocery list of the ingredients I will need. I plan to make those over the next couple weeks.
Saturday will mark the start of 8 week long Spring 5% Challenge, This seems like it is going to be a great challenge! I love that it is strict and with all the pre-challenge assignments, it really makes you think and assess.
Assignment 1-Check Points
Have you got your gym clothes, runners, water bottle, etc. ready to go?
Gym bag is readily available by the front door with shoes. Water bottles are always in the fridge ready to go. Heart rate monitor, pedometer, and exercise clothes kept together and ready!
What is your exercise plan?
30-60 minutes of cardio M-S. I rotate my cardio sessions between Kettlebells, Kickboxing, Step aerobics, walking/jogging, Wii sports, Coach Nicole videos/DVDs. I also have 60 min Zumba class on Saturdays. I also do 2 Strength training videos M-F and 1 on Saturday. The strength training are Coach Nicoles videos. Mondays-Lower body, Tuesdays-Upper Body, Wednesdays-Core, Thursdays-Lower Body, Fridays-Upper Body, Saturdays-Core.
Do you know what diet you will follow? Found some recipes? Have you stocked up on the foods?
I always have plently of fruit, veggies and whole grains. I just went shopping for pantry items out of the SP cookbook. I try and make at least 1 SP recipe per week out of the cookbook.
Do you know how to connect with your team mates?
I do know how to connect through threads, SP mail, SP pages. I am new to this challenge so if there is other new ways I welcome the comments.
Did you put your Spring 5% Challenge Commitment on your page?
Reasons for losing weight:
I want to look and feel better about myself.
I want to be able run and play with my 2 children and pup
I loved to play sports when I was younger, I want to be able to do that again, now that my children are getting involved.
I want to run up a flight of stairs!!!
I want someone to say, wow you look great!
I don't want to feel inferior next to some of the moms at my daughters school,
I want to have energy to get daily things done.
List ALL your trigger foods. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Carbs, comfort foods?
Fancy Bread (Italian particularly), Bagels, Ice Cream, Cereal, Chocolate
What are the sources of the Triggers Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals at family or friends? Co-workers birthday cake? Treats from others?
Grocery/convenience stores, the vending maching at my school
Describe the most commonsituations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?
The worst is around TOM, then I crave and binge! Like Yesterday for example, came home from Zumba, and all I wanted was mini snicker ice cream bars & italian loaf bread.
I also tend to eat more when I am tired and bored. It doesn't make me feel any better when I do this to myself. I makes me feel worse. I should have just taken a nap and got up and got the stuff I really needed to get done, done. I really need to learn how to control myself around TOM!
Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should.
It is a pattern. I have been really good not to but reeses and thats sorts of stuff. I did get those 90 cal ice cream snickers and WW 45 cal fudge bars thinking those would be better for my choco cravings, but I need to eat just 1!! Yesterday I had like 5. Not all the stuff I reach for is bad, I just need to eat in moderation! I need to just eat one and then go on about my day, occupy myself in another way so I don't think about food!
That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause to think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.
Now that the weather is finally clearing and getting warmer, it is time to get outside play with the kids and the dog. Take walks, go bike riding. I need to try the brushing my teeth trick too when I get the cravings. I keep reading about it but never tried it myself!
Write out your strategy to avoid the Triggers. Maybe itís baby steps to get you started or moderation. Donít be a perfectionist. Consider most of the time you will get it right.
I need to be more mindful and just eat in moderation. If I want more, then occupy myself in another way. Get out there and do something active!
What did you learn from doing this assignment? Anything else to add?
This was a great assignment to be able to put my triggers in front of my and really think about it! Now just need to put the plan into action!
Update target weight goals on start page:
Weight Progress: To Go from 149.6 to 142.5 by 05/12/2012
Calories Eaten: Eat between 1210-1560 calories per day
Calories Burned: Burn 1120 calories per week
HAve a great day!
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