Thursday, May 17, 2007
This was a question posted by a member on the community boards. Having already given this subject a lot of thought, and already given out a lot of advice, this was my reply:
1. Have a goal. You can't hit a target you don't HAVE.
2. BELIEVE in yourself and your ability to overcome ANYTHING that comes between you and your goal. Believe that your goal will be your reality, and it is only a matter of time. There is no failure, there are only the times you will attempt something before it happens.
3. Measure, weigh, and track all your food. Make 5 daily servings of fruits/vegetables, and at least 25 grams of fiber, your top priority. Pay attention to your pie chart ratios, and plan your eating in strict accordance to your goals.
4. Get 30 minutes of vigorous aerobic exercise every day. Find a way, and make it a top priority of each day. If you can't do 30 at the beginning, do 10; try to work up to 40.
5. Every night before bed, spend 10 minutes making a to-do list for the following day. List the top 5-10 things you want to get done that day, by order of importance. Each morning, go to work crossing off everything on your list. If you finish everything, make another list right away. Anything left over, list again the next day. Make this a habit. You absolutely must have GOALS, because you will only achieve in life what you plan to... if you don't plan to do anything, that is exactly what will happen.
What advice would YOU give?
Tuesday, May 15, 2007
A reminder of how far I've come:
~Weight down 61 lbs
~Chest down 3"
~Waist down 5.5"
~Hips down 6.5"
~Thigh down 4.5"
~Calf down 1.5"
~Upper arm down 2"
I just tried on a size 16 swimsuit, lo and behold it fits, without straining or binding anywhere. It highlighted my accomplishments, and also let me know that I still have about 20 lbs of waistline to lose this summer. Thank goodness for lycra, and thank goodness for holding on to a few old items!
My new size 20W jeans are getting loose already, but I just found out there is such a thing as 20 Misses... who knew? I've been shopping in the womens department since I was about 12 or 13 years old! I'm off to the store for more new pants, hopefully something that sits a little lower on my newly streamlined hips! I'm SO looking forward to being a teen-sizer again.
Sunday, May 13, 2007
There is no denying it. I'm at the point where it is now OBVIOUS to everyone.
It took a long time, considering how big I was to start with, but I'm 60 pounds down and three sizes smaller and I'm gonna be so SMOKIN' this summer.
I've got my life back.
Tuesday, May 08, 2007
How has your mindset changed?
A very good friend of mine made this post on our team board the other day. She caught me at the right moment, because itís a subject thatís been on my mind a lot lately. She wanted to know how, as a team, had our thinking changed since we started our fitness campaign, if we looked at food, exercise and people differentlyÖ and how we would sum up our former habits.
ďWhere do I begin?Ē was my immediate reply.
EVERYTHING has changed. I still think about food all day, but now I view food as fuel or medicine, with nutritional components to be carefully meted out over the course of my day. My exercise is deliberate instead of coincidental.
Not only is it embarrassing to look back in time, Iím shocked and appalled at who I used to be! That person is dead to me. I am now a healthy, fit person; every day pushing my body as fast as I can toward the place where my mind now resides.
When I sleep at night, even my dreams are different. I'm EXCITED about life again, because the life I see ahead of me now looks so full of promise and success. Iím younger and stronger with each passing day.
My friend complimented me on how far I have come in terms of emotional change: ĎYou exude a whole new attitude!í she gushed. I was so grateful to her, not only for her kind words, but for making such a thought-provoking post.
In truth, I have been thinking a lot over the past few days about goals. I decided that there is much more to work on than JUST my body, and I'm re-evaluating many aspects of myself. In the short term, Iím planning our summer vacation and incorporating many more fitness oriented activities into it. Iím determined to list out or home remodeling priorities, to begin after vacation. As of this week, Iím almost finished updating my resume, and have downloaded several business templates to help me fulfill my career aspirations. Iíve begun listening to motivational speakers when Iím driving to work, as opposed to music. My time is spent more efficiently.
Take a few moments and think about this: how has YOUR mindset changed since you started your fitness campaign? I hope that you, like me, have experienced something cathartic.
Monday, May 07, 2007
Ever seen this happen?
Someone posts a nutrition/weight question on the community boards. Their nutrition and fitness tracker is posted on their sparkpage.
Someone answers the question, making reference to what is on the person's tracker.
That person immediately disables their tracker.
They ask for the advice, but they really don't want you to have any facts upon which to base your advice?
One member posted about not getting enough fiber. Someone offered that the poster had eaten barely three servings of vegetables in the past seven days, another person advised them to eat whole grains and legumes, also absent in their diet, and a couple more people concurred with the previous replies.
As fast as you can say "head in the sand", the personís tracker DISAPPEARED from their sparkpage, and they made a terse reply that their food tracker wasn't really accurate, it was "just a guideline".
So far, I have seen this happen twice.
It begs the question, if your tracker isn't accurate, what makes you think your fiber count is? Or any of your information, for that matter?
If you enter all the fruits, vegetables and whole grains you claim to be eating, your fiber count would be a LOT different.
Not keeping accurate nutritional data will give you false information about your progressÖ or lack thereof. If you arenít entering meals, snacks, and beverages, you really have no idea how much fiber youíre getting, or how much fat youíre getting, or how many calories youíre eating. Keeping track is the first critical step in healthy eating.
You will never meet your dietary goals by logging vague generalities. You cannot get your nutrients by wishing for them, or by logging something you intended to eat, but didnít. The reason you are not getting more fiber is becauseÖ well, because youíre not eating it! Asking such a question is about as absurd as eating nothing but barbecued ribs, pepperoni pizza and fried chicken all week, and asking others why more vegetables arenít showing up on your nutritional tracker, or how to get more calcium in your diet. You canít get them by talking about them, you have to EAT them.
Bottom line: youíve got to PLAN your meals to achieve a nutritional goal, and the food pyramid is a good place to start. Eat fruits and vegetables. Eat whole grains and legumes. Track them. Youíre here, in large part, to do just that. Whether you want to acknowledge it or deny it, you HAVE a nutritional goal every single day. Planning it and logging it is the only way to be sure youíre hitting the mark.
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