Tuesday, October 09, 2012
I received an email the other day from a follower who asked, "If the scale isn't your friend and you don't weigh yourself, how do you know if what your doing is working?"
I thought this was a great question. As I have said in my posts in "The Guys Lounge," "40-Somethings with 50 or more pounds to lose," "Team Florida" and others, I measure my success with a tape measure. No, really. I use a tape measure because I don't really care how much I weigh as long as I'm getting smaller than I am today and more healthy too.
Not only do I use my measurements as a gauge for success, but I also look at my blood pressure, cholesterol levels (both HDL and LDL), and body fat measurement. I do these on a monthly basis and don't dwell on it in between measurements. For me it's about the workouts and my overall fitness.
I know that as I become more physically fit, my body will naturally lose body fat, my blood pressure will come down, my resting heart rate will come down, my waist and other body parts will get smaller, and my endurance will improve.
So, lose the scale and pick up the tape measure along with a blood pressure cuff to measure your success. You can also lose those body fat calipers (they are so inaccurate it's not worth the effort).
Give it a try and see if you don't feel better about yourself.
JUICE to you all!
Monday, October 08, 2012
I am not a big fan of the so-called "FAD DIETS." As a matter of fact I am not a fan at all. I have seen so many of them and you have too... ATKINS, THE GRAPEFRUIT DIET, THE HAWAIIN DIET, THE WATER DIET, The NUTRISYSTEM PROGRAM, Blah, Blah, Blah. All of the supplements, all of the pills, the measuring, weighing, Do this, do that. It's enough to drive you crazy. They promise instant (or almost instant) results.
My take on these diets, programs, etc.. is there is NO MAGIC BULLET. Once you stop the program the weight (and everything else that comes with it) piles right back on. The problem, as I see it, is these programs don't change the one thing you have to change in order to have continued success, you! As long as you are the same you that put on the weight to begin with, you won't keep the weight off in the long run.
Success in the long run is about changing you! Learning to like healthful foods, liking exercise, liking a healthy lifestyle is about being happy with yourself. "Well how do I become happy with myself?" I'm glad you asked. When you find out let me know.
What I'm saying is, happiness is different for every person. What makes me happy may not make you happy. When I started this program with Sparkpeople I made a list of as many things as I could that I thought would make me happy. Let me tell you it was a long list. Then I put it aside for a week and reviewed it to see how I felt about my list. I whittled it down significantly to three things. My HEALTH was at the top of the list. I realized no FAD diet was going to make me healthy, not in the long term. Besides, do you know how much mango, papaya, banana, pineapple and other fruit you need to eat to get 2000 calories and enough carbohydrates to work out? I looked it up. It's a lot. LOL
So, here's my suggestion. You can take it or leave it, it's entirely up to you. Follow the Sparkpeople program to the best of your ability. Don't worry about the scale, it's not your friend. Change yourself first by using the tools available here. Help your mind to adjust what you believe is healthy then take it one step further and apply your new found healthy habit every day. Get off of the fad diet rollercoaster and ride the Health-train to a new you. A YOU that is new inside and out!
JUICE to you all!
My workout for Monday, October 8th:
Warm-up: Elliptical Machine 15 minutes
Stretching: 10 minutes
Abs: 10 minute video from P90X
Workout: Weights for chest, back, shoulders, arms & legs 2 sets x 10 reps for each exercise
Cardio: 45 minutes on treadmill @ 3.5 mph, followed by a cool down at 3 mph decreasing to 2.5 mph over 5 minutes
Walk to pool: 1.5 miles
Swim: 45 minutes - approx 2500 yards
Walk home: 1. 5 miles leasurly
Total time Morning: 120 minutes
Total time Afternoon: 115 minutes
Friday, October 05, 2012
How often do you eat out? The national average was 4.2 times per week in 2000. In 2010 the average jumped to 7.9 times per week,that's more than 32 meals a month eaten out. I have to admit, until 6 weeks ago I ate out even more than that.
I'm single and my job doesn't lend itself to brown bagging my lunch. I had lunch out every day because I took clients to lunch Monday through Friday and weekends are spent at the bar watching football games. Not to mention the Chamber of Commerce meetings and other networking events. I was eating out nearly 40 times per month. No wonder my weight ballooned to 236 pounds.
I found a cure for eating out so much. I went to the websites for the restaurants I frequent most and looked at the nutritional charts. It was crazy. My favorite hamburger and fries at Applebee's was 93% of my total recommended calories for an entire day, my carbs for 2 days, my fat for 2 days, and my sodium for an entire week. All in one meal. WOW!
I was shocked. And the thing was it really wasn't that great of a burger to begin with. The more l thought about it the more I realized most of the meals I ate out weren't really good tasting food and they weren't good for me. In fact, most restaurants in my area are very disappointing when it comes to the quality of the food. So I started cooking at home again.
I love to cook, and I'm pretty good at it. I have several different cookbooks and FoodNetwork.com has been a lifesaver for me. So many good recipes that taste great too.
So, if you want to stop eating out go to the websites for the 5 restaurants you go to most often. I guarantee you'll cut waaaaaaaaay down on your eating out, and you'll save enough money to go on a first class vacation.
Good luck and JUICE to you all!
Thursday, October 04, 2012
I read a entry from one of my teammates today that got me thinking. I spent quite a while mulling over what I could say to lift her spirits, motivate her and get her back on track.
Her challenge (notice I didn't say problem) was her attitude about her weight and the journey she was taking toward losing 86 pounds. It was more than that though. It was also her perspective.
People who follow Nuero-Linguistic Programming (NLP) believe the words we choose when describing things show our attitude about how we feel about those things. For example, if we use the words "battling my weight" we have a negative connotation toward our weight. Maybe we could try "I am challenged by my weight, but I am taking control and losing a pound each week." Now we have a more positive connotation about our weight, and our attitude is motivated by how much we've lost.
Psychologists tell us people respond to one of two motivations often referred to as "The carrot or the stick." We either run toward a reward, the carrot, or run away from pain, the stick. NLP tells us that it is more pleasurable to receive the reward. In otherwords, Positive thinking motivates us toward achieving success.
So, choose your words wisely my friends.
JUICE to you!
Tuesday, October 02, 2012
We started a new month yesterday so I decided to review my goals. My goals all looked good, but I noticed my starting point or point of origin was unclear. So I went to the store and bought a new tape measure. Why did I need a new tape measure, you ask? Because I used a metal one from my workshop to start with and I wasn't sure how accurate it was. Turns out... not too accurate.
Now I have my point of origin and I can track my progress with greater satisfaction and faith. Tomorrow is another day in the pool along with weights. I can't wait to get to the pool .
JUICE to you all!
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