Thursday, January 03, 2013
Week 4: Affirmation Thursday:
Whatever you feed will grow.
Feed your mind – you will be smarter.
Feed your belly – it will get bigger.
Feed your muscles, they will get stronger.
Feed your ego – it will empower you.
This concept is applicable to everything isn't it?
Feed your relationships - they will flourish (even if that relationship is a weed)
Feed your victories - they will accelerate you
Feed your dreams - they will inspire you
This, of course, also works on the not-so-positive side:
Feed your fear - it will paralyze you.
Feed your doubts - they will control you.
Feed your anxiety - it will cripple you.
What do you feed? =)
Thursday, December 27, 2012
Each day on our Indigo Team we have a different "feature". Thursday's are "Affirmation Thursday".
Week 3 - Affirmation Thursday:
You have to do it afraid. You have to take that step of faith.
Have you ever heard a success story where someone put in zero effort to be successful at something? They made no effort, made no choices, no leaps of faith and success just fell into their lap? Success (success in love, in faith, in friendships, in weight loss, finances, etc.) is found by driving through the fear of the unknown and having faith that this may not be the final path I will take, but it is a path that will take me to a different place than where I am now. It is a path that that in this moment I am not sure if it is the right one, but I am using my experience and past decisions to make the best path choice and although I am afraid – it is a chance at better, and that’s all I am really guaranteed.
I really liked this one.
We often get the impression that others who are successful have it so "together". We think that they have all of the secrets, all of the answers, and with their complete understanding of the circumstances they just did a, b, c and arrived at success. Our society taunts us daily with "experts" at this, or an "expert" at that. We get the feeling that we don't have all the answers, and therefore we are stuck where we are until we do. How daunting!
Does anyone ever really know everything? Let's take Bob Harper as an example. Here's a guy who has had success in his field, who has been on over a dozen seasons of a hit reality show in US and abroad, among hundreds of other accomplishments, who is definitely considered an "expert" in his field - but you think Bob doesn't struggle with his weight, with his eating choices, with his fitness? You think that Bob knows everything there is to know about losing weight, maintaining a healthy weight and he never learns anything new? That's ridiculous. Bob is learning every single day. Bob is dealing with his own demons, his own shortcomings - JUST LIKE THE REST OF US. =) Bob makes the best decisions for himself and his clients, based on the knowledge he has right now.
You only know what you know right now. Use that information to make the best decisions for you in this moment. You KNOW the cake has almost no nutritional value. You KNOW you've had cake before, way better cake than this cake, and you KNOW you will have cake again. What makes THIS cake so special to derail you from a place you want to be? You KNOW you feel better when you work out, you KNOW that working out is not optional if you want to live and have a healthy life. Use what you know, use that knowledge, make that decision in this moment to have a chance at better. =)
Thursday, September 06, 2012
Start by looking at things that might be holding you back from reaching your goals. Make a list of 5 of things that might be holding you back or share 5 things that might have held you back in the past. You can do this privately, blog, journal or share it on your team in a thread.
Healthy Change Bonus: REFLECTING
Blog or journal about 1 thing that you are planning to work on this Fall Challenge. We will compare in Week 10 and see how far we have come.
THANKS WHITE TEAM!
Five things that hold me back...
1. Fitness & Little Fitness Things
In addition to being consistent in my workouts, I like to add little fitness things to my routine - park far away, return two carts to the store on the way in and after, take the stairs a few times per day to increase heart rate, sit on a yoga ball at work, peddle on the bike exerciser under my desk, get up every hour to do something physical when I am on the computer at home, etc.
2. Tracking Food
When I don't track my food I feel like I can "get away" with eating larger portions, adding a little extra here and there with the measuring cups, and I am not aware of actually how much I am eating every day.
When I don't get enough sleep I don't have the energy to work out and when I am tired I make irrational decisions about my food and fitness.
When I focus on watching, reading, searching on weight loss, fitness, food, etc. I am more successful at losing and keeping my weight off.
Every minute is a gift, and when I enjoy all of the minutes no matter what I am doing I am more successful in everything I do. I need to take moments throughout the day to remember how lucky I am and all of the things in my life that make me smile and feel so grateful and empower myself to make better decisions for me every minute.
Bonus - Reflecting
I am going to work on remembering that this is not about the destination - this is about the journey..to be happy that I am where I am right now and know that every minute I have the opportunity to make a decision.. if I make an undesired decision in one minute, I can make a different one the next minute.
Saturday, May 26, 2012
In my journey so far these are the things that I am doing to stay healthy and lose weight. I will update this list as I learn more from my research and experience.
- Track my calories every day and stay within my range
- Never eat a carb alone. Always eat a carb with a protein
- Eat over 50% of every meal as raw foods
- No alcohol
- Consume meat or animal protein only once or twice a month
- Drink half my weight in ounces of water every day
- Take a multivitamin, iron, glucosamine chondroitin 2x day; calcium, Vitamin D and an aspirin 1x day; and B12 every other day
- Get my blood tested every few months to ensure that all of my levels are normal while I am making changes to my body
- Walk before each meal for 10-15 minutes just to tell my body we will be using this food for energy now and not to store on my rear for later
- Work out in AM doing 45 min cardio/45 min strength 6x week w/core every day, alt legs/arms
- Ice knees after every workout
- Track all fitness on Sparkpeople (workouts, steps, strength)
- Bike pedal exerciser under my desk
- Sit on a Yoga Ball at work as my work chair
- Wear a pedometer
- Play tennis with my husband for fun fitness
- Bike ride with my husband for fun fitness
- Take the stairs at work at least once a day (10 flights)
- Participate in the Global Corporate Challenge
- Participate in challenges on Spark People
- Watch cable and web programming and documentaries that expands my knowledge on food, fitness, water, environment, chemicals, pesticides, herbicides, fungicides, insecticides, toxins, and cancer
More to come...
Saturday, January 21, 2012
Biggest Loser is back. Originally being the program to motivate me to start making my change in January 2010, now it is January 2012 and this seasons "theme" seems to be speaking directly to me (and I am sure almost everyone else out there who wants to make a weight/health/lifestyle change)... NO EXCUSES.
I have no excuse for my absence from here, from Spark People or from my routine. I could tell you that I was working too hard, or that I didn't have time, I was exhausted at the end of the day, etc.
The reality is.. I stopped making myself a priority.
I kept on my organic/clean eating for the most part. I definitely would stray from my rule of organic only here and there during the holidays, during a stay at a friends house, when some yummy holiday treats came into the office, etc. But on a day to day basis I was eating the same as I was before.
Where I was really lacking, is the area where I usually struggle.. and that is with the fitness.
I have noticed a pattern of people in general (and see it in myself) on the Biggest Loser site and Spark People as I read people's blogs, see their patterns of behavior, etc. On an individual level, people either "get" the fitness, and struggle with the food; or the "get" the food and struggle with the fitness. I am definitely the later. What I have seen and found by experience is that when you can make both work - that is when you really see success.
During the later half of 2011 I ate as I was when I was working out, BUT I wasn't working out anymore. So now I am 30 lbs up from my lowest weight which I registered in May at 229. I then went to 240 in June, back to 233 in August (started working out again), and then back up to my current 259.
- 30lb weight gain
- My clothes don't fit me as well anymore and some items that I had don't fit at all
- I feel winded after doing a fraction of things I used to be able to do
- I overall feel less healthy. Less motivated to do anything outside of work and sleep.
Here are the things that I stopped doing and now I am going to restart as the lack of these items had a huge impact on my weight gain:
- Log my food into Spark People every day
- Stay within my calorie range + working out
- Do 90 minutes of fitness 6 days a week - I am WORTH this time investment in myself
- 7 hours of sleep at night
- Two cups of caffeine tea per day (no creamer / 1 tsp raw organic sugar)
- More as TBD
The first goal will be to get to 225. This will be 4lbs less than my lowest, and back to my 6th grade weight.
I will not beat myself up for my current state - that would just be a waste of time. I have already come a LONG way, made amazing strides and lost a lot of weight. I have nothing to be ashamed of. I am a work in progress, a recovering food addict, and I will make this work.
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