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What advice would you give to others?

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?

  
  Member Comments About This Blog Post:

LEPURPLECRAYON 5/18/2007 11:46AM

    Love it - thanks!

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SMURFETTE0725 5/17/2007 9:48PM

    Great Post Janine!!! Awesome topic & fabulous advice from your end!!! Some of the advice that I've been giving these days include:
1. THERE IS NO SECRET. No quick fix. No diet pill. No miracle contraption. There is no secret to becoming the healthiest you possible. There is only proper nutrition & focused exercise. Every day. No exceptions. For me proper nutrition means 50% carbs/30% protein/20% fat/8 cups of H20/35 grams of fiber. For me focused exercise means 6 days a week consisting of at least 10hrs of Cardio & 1.5 hrs of Weights. What does proper nutrition & exercise truly mean to you?
2. FAILING TO PLAN IS PLANNING TO FAIL. On all accounts. You must plan your meals every day. And you must stick with your plans. You can't allow every lunch meeting, office party, dinner date, etc to get in the way of this. You must stick with your plan, and make few exceptions. You must also plan your workouts in advance. And you must stick with these plans. Take team each Saturday to plan out your next week's workouts day by day, workout by workout. Put them into your planner to ensure you don't have scheduling conflicts. Wake up each morning remembering these are obligatory appointments. You don't decide each morning if you'll go to work that day, you just go. Treat your workouts with the same level of priority. Don't give yourself the option of backing out. Afterall, this is your health we're talking about.
3. IF YOU FOCUS ON RESULTS, YOU'LL NEVER CHANGE. IF YOU FOCUS ON CHANGE, YOU'LL GET RESULTS. Don't get bogged down by the numbers on the scale. Do, however, get bogged down by the changes you need to make in your life that relate to your nutrition & excercise. Stick with it for at least 6 weeks. And then evaluate if it's time to make another change (new workout routine? new healthy meals?). If you focus on these changes, you will get results. Guaranteed.
4. START EVERY WORKOUT WITH A CLEAN SLATE, EVERY MEAL WITH A CLEAN PLATE. You're human. I'm human. We're all human. We make mistakes, and that's ok. But we can't turn that one or two mistakes into five or ten. Move on. Immediately. Now. Don't dwell on the past. Leave it behind. And embrace the opportunity that exists with every workout & every meal.
5. BE YOUR #1 FAN. This journey is a long one. Friends & family will be there cheering you on along the way. But you must be your #1 fan. Reward yourself for overcoming obstacles. Smile at your own reflection and the beauty that you see. Shout out in your loudest voice, "I am proud to be me."
6. HAVE FAITH IN YOURSELF AND WHAT YOU CAN ACHIEVE. HAVE DISCIPLINE TO GET THE JOB DONE. You can accomplish whatever you put your mind to. And that's a fact. Have faith in yourself today, tomorrow. Do not allow yourself to get weighed down with worry. Remind yourself "this" will not happen overnight, it will take time. But it will happen, as long as you remain disciplined in your goals & objectives. You will find yourself get stronger with each day. And before you know it, 6 months will have gone by .... and you'll be able to look back on all of your many accomplishments .... accomplishments achieved through faith & discipline.

Much Love! Stay Strong!
♥ Magda ♥

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Week 21 Progress Report

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"

~Energy UP
~Outlook UP
~Productivity UP

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.

  
  Member Comments About This Blog Post:

DAVENPLK 5/16/2007 10:09PM

  You are doing so great!!! That move from women's sizing to misses is awesome!!! I think that you will find the new sizes to be more stylish. Also, be sure to try on the new clothes. When my size 20W were really loose on me, I found that when I tried on the misses sizes, I was really amazed at what size I could get into.......I am really proud of you. I know that you are definitely celebrating. How great a feeling that is!!!

Linda

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SECRETFUN 5/15/2007 7:04PM

  :-) got nothing but smiles for you!

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SMURFETTE0725 5/15/2007 10:45AM

    Absolutely beautiful .....

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My weight loss is finally visible.

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.

  
  Member Comments About This Blog Post:

KERRIGIRL 5/15/2007 8:21PM

    You rock NB. KEep up the great work!!! We are all here to cheer you on!!! You go girl!! woo hooo

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SHORTY20 5/14/2007 3:59PM

    You rock Janine, you're such an ispiration to all of your team mates!

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SECRETFUN 5/14/2007 3:37PM

  :-)

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SMURFETTE0725 5/14/2007 11:49AM

    Girl, you already are SMOKIN' HOT!!! No doubt about it!!
Love ya!!

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AMIEINTX 5/14/2007 11:27AM

    60 lbs!!! That is AMAZING Janine!!! I'm so proud of you and all of your hard work. There's no doubt you will reach your goals...you are doing great!!! Keep up the great work HOTTIE!

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EVERYTHING has changed.

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.

  
  Member Comments About This Blog Post:

LEPURPLECRAYON 5/14/2007 4:09PM

    Yes! I know just how you feel and I am SO very happy for you!

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SECRETFUN 5/8/2007 10:53PM

  This is why you are a success. You can succeed in life and not be scared by it.

Seriously.

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DAVENPLK 5/8/2007 1:57PM

  Yes.....My mindset has changed as well. I am more focused on "LIFE!" Fat has sheltered me from experiencing 'LIFE.'
I am so glad that you shared this with us. You are truly an inspiration for all of us at SPARK.

Linda

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PHEBESS 5/8/2007 12:18PM

    You made me all teary-eyed, sweetie! We're on such an eye-opening journey, aren't we?

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Disabled tracker = enabled excuses

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.
Huh?
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.

  
  Member Comments About This Blog Post:

PHEBESS 5/7/2007 5:32PM

    You have such clarity of vision when it comes to achieving your goals! I find it amazing! Do you find yourself amazing too? It's like a whole new side of you!

Big hugs and big hearts to you, sweetie!!!!!

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