Thursday, February 11, 2010
Here are the 8 reasons why I fall off the wagon...
1. No focus: I didn't set small enough goals, I didn't put my goals in
writing, and or I didn't keep my goals in mind daily (by reading
them, affirming them, looking at a vision board, etc.)
2. No priorities: I may have set a goal, but I didn't put it
on or near the top of I priorities list. For example, my goal
is strengthening my core muscles, but relaxing on the couch and playing on the computer is higher on my priorities list than exercising.
3. No support system: I tried to go at it alone; no buddy system,
training partners, family, spouse, friends, mentors or coaches to
turn to for information and emotional support when the going got tough.
4. No Accountability: I didn't keep score for my own
accountability - with a progress chart, weight record, measurements,
food journal, training journal, and I didn't set up external
accountability (ie, report to someone else or show my results
to someone else)
5. No patience: I was only thinking short term and had unrealistic
expectations. I expected to lose 10 pounds a week or 5 pounds a week or
3 pounds a week, so the first week I lost "only" 1 or 2 pounds or hit a plateau, discouraged I would weaken and or I gave up for the next week.
6. No planning: I winged it. I walked into the gym without having a workout in hand, on paper, I didn't plan my workouts into my weekly schedule; I didn't have a menu on paper, I didn't make time (so instead I made excuses, like "I'm too busy")
7. No balance: the diet or training program was too extreme. I went the all or nothing, "I want it now" route instead of the moderate, slow-and-steady wins the race route.
8. No personalization: my nutrition or training program was the
wrong one for me. It might have worked for someone else, but it didn't suit my schedule, personality, lifestyle, disposition or body type.
So there you have it - the 8 common mistakes that causes me to fall off the wagon. Are you guilty of any of these transgressions? If so, the solutions are clear and simple:
Focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
Tuesday, February 09, 2010
My friend Sarah started this lol...
If you are reading this it is because you want to know me, then you have to use this moment to share in the pleasure and fun of copying all these goofy questions and writing your own responses, so others can get to know you! Paste these instructions in the body of your blog.
1. What time did you get up this morning? 8:00 am
2. How do you like your steak? Medium Rare
3. What was the last film you saw at the cinema? Edge of Darkness with my mom!
4. What is your favorite TV show? CSI - Las Vegas.
5. If you could live anywhere in the world where would it be? Texas
6. What did you have for breakfast? Nuts n fruit with yogurt and coffee
7. What is your favorite cuisine? Asian
8. What foods do you dislike? LOL me and food have a love/hate relation- love to eat / hate the waist line.
9. Favorite Place to Eat? anywhere with my family!
10. Favorite dressing? Honey mustard
11.What kind of vehicle do you drive? Harley 2010 Street Glide/03 Dyna low rider and 05 Ford truck
12. What are your favorite clothes? T-shirt and jeans
13. Where would you visit if you had the chance? Germany
14. Cup 1/2 empty or 1/2 full? Today, ½ full.
15. Where would you want to retire? Texas :)
16. Favorite time of day? Morning
17. Where were you born? Alice, Texas
18. What is your favorite sport to watch? Uh... no favorite sport really
19. How many siblings? 1 brother
20. Favorite pastime/hobby? Geocaching, Riding motorcycle and scuba diving
21. Who are you most curious about their responses to this? Friends
22. Bird watcher? In a way, I notice different birds when outdoors.
23. Are you a morning person or a night person? Neither, I don't like waking up early but I don't like staying up late!
24. Do you have any pets? Carlina - miniature English Jack Russell; Dashie- miniature Dachshund and Red -retired Quarter horse.. oh and Wigget a black Oscar fish.
25. Any new and exciting news you'd like to share? Not yet
26. What did you want to be when you were little? Biologist
27. What is your best childhood memory? Lazy summer days riding horses
28. Are you a cat or dog person? All creatures person... I have had all sorts of pets.
29. Are you married? Yes
30. Always wear your seat belt? Yes when present, motorcycles, I wear helmet.
31. Been in a car accident? A few minor ones... one serous but walked away with only a broken collar bone.
32. Any pet peeves? Can't fix Stupid or hateful people...
33. Favorite Pizza Toppings? Veggies
34. Favorite Flower? Miniature Roses
35. Favorite ice cream? Homemade Vanilla Ice cream
36. Favorite fast food restaurant? Taco Villa
37. How many times did you fail your driver's test? Does having the DPS officer tell you to go get the manual transmission car to take the test in because you keep trying to clutch and shift the automatic and come back tomorrow, count as failing?
38. From whom did you get your last email? My mom
39. Which store would you choose to max out your credit card? None, don't have/don't want credit cards.
40. Do anything spontaneous lately? Nada, well yes but if I told you I would have to kiss you and well we don't want to go there now do we...
41. Like your job? Hummm like my profession, not working right now.
42. Broccoli? Yes
43. What was your favorite vacation? South Padre Island Texas for Beach and Bike Fest with my hubby and friends from Colorado.
44. Last person you went out to dinner with? My daughter
45. What are you listening to right now? Quite house, dog snoring.
46. What is your favorite color? Silver
47. How many tattoos do you have? 2
48. How many people will fill this out? I have no idea.
49. What time did you finish this quiz? 3:07 pm
50. Coffee drinker? Yes... Love Starbucks
Tuesday, February 09, 2010
Here are some easy steps to find out if you are getting the right amount of water for your body.
You've probably heard the "8 by 8" rule - drink eight 8-ounce glasses of water per day (2 quarts, 1.8 liters) - but the amount of water a person needs varies depending on his or her weight, activity level and climate. Another way to determine your specific recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the Metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Keep in mind that these recommended intake numbers are controversial and some experts believe they are a gross exaggeration.
Measure your daily intake of water. Do this for a few days. If you find that you're drinking less than the recommended quantity, try some of the following tips:
Carry water with you everywhere put it in a bottle or other container.
Keep a glass or cup of water next to you whenever you'll be sitting down for a long time, such as when you're at your desk at work. Drink from it regularly as you're working.
Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you'll have consumed 48 ounces (1.4 liters) by the end of an 8-hour workday.
Add lemons or limes to your water. This makes it taste better and makes you want to drink more of it. Be careful not to make it too sour; just a splash of sourness should do the trick. Cucumber slices can also be added to a glass of water. Some mint leaves can be added to a pitcher of water which should be allowed to sit overnight. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade than they are to water.
Eat water rich foods, such as fruits like watermelon, which is 92% water by weight. Blend up some seedless fresh watermelon flesh with some ice and place a few sprigs of mint (optional) - one of the most refreshing drinks, especially for the summertime. Cranberry juice is also another option, and has a bitter taste. Patients suffering from urinary infection caused by insufficient intake of water should drink cranberry juice and eat watermelon if not plain water everyday. A tomato is 95% water. An egg is about 74% water.
Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator at home. Add ice or freeze water in a sports bottle before taking it with you, it will eventually melt and stay cold. Bear in mind that cold water takes energy for your body to regulate the temperature, and does burn some calories. Room temperature water is better if you're dehydrated. Your body can absorb the room temperature water immediately, instead of the body having to raise the temperature of the water first in order to process it.
Climate can drastically change how much water you need. On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. This not only keeps your body hydrated, it can prevent heat-related illness. Just as important (but often overlooked) is consuming enough fluids in cold & wet conditions. The human body works much more efficiently (including heating and cooling) when properly hydrated. Inadequate water intake affects the brain's function first, which can become very dangerous (especially in extreme conditions).
Hope this helps in getting the water that you need and good luck in your weight loss journey.
Tuesday, February 09, 2010
Sometimes the hardest part of starting any goal is conquering that overwhelming feeling- you know the one that hijacks your mind when you realize everything you have to do at once.
You think about how long it will take and what you have to give up and do to get there. You feel inundated with all the details and fall back into that comfortable feeling of saying "I'll start my exercise and diet program next Monday or at the beginning of next month.
If you have been reading these blogs and still haven't quite gotten around to starting your weight loss journey, or you have half-heartedly made an effort like me, guess what...
It's not too late- for any of it!
Don't wait for next Monday. Don't wait until you feel better or more engergic. Don't wait for anything! Take care of the first detail today, whatever it may be. Just Start!
Today's Affirmation: I have whole heartedly started my weight loss journey.
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