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Why I fall off the wagon...

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.

  Member Comments About This Blog Post:

SKYEFYR 2/12/2010 8:44PM

  Congrats on sitting down and figuring out all the things that are standing in the way to your success. How about you make your next post a list plans on how to overcome your obstacles? Knowing the problem is only half the battle.

I really believe you're going to figure this out and meet all your goals. You're a biker chick! You can do ANYTHING you put your mind to!

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KELLI9001 2/12/2010 7:52PM

    I have quite a few on the list from the past. Sounds like you have identified the problem areas and know what needs to be done.

A well thought out plan of action and lots of Spark friends to support you along the way. I'm here for you!!
emoticon emoticon

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DARLENEK04 2/12/2010 1:47PM

  All good ideas. I should write them down..\Darlene

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BECCIE2012 2/12/2010 7:09AM

    Yes, I am. Sorry to say. This is why I push to be on SP. It's difficult to get with others to workout together. WE do have the Friday walk. I can't wait for warmer weather to walk at the park. WE can also report our workouts on the page and get feedback, and support from there. Get ack on that wagon and get going. emoticon

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PEDIPOD 2/11/2010 5:43PM

    Guilty as described!!

Thanks for the encouragement!!

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Getting to know Stormie

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, 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

  Member Comments About This Blog Post:

KAYDE53 2/10/2010 1:12PM

    Great idea!! emoticon

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How much water do you need? Really?

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.

  Member Comments About This Blog Post:

CHRISSIEJEAN 2/15/2010 9:07PM

    You know my granddaughter has a nurse that comes in daily and she was telling me about the cutting the weight in half and drinking that much water a day.. My husband and myself have been trying to drink a half a gallon a day.I make about four 8 oz's in the day, right now. I will have to do the math but in oz. it equals for me like 11 1/2 glasses a day (8 oz) Which is well over a half gallon.. Guess I need to keep chugging LOL problem is that bladder isn't strong enough to keep up with what we have been doing. Between the cold winters here and the over full bladder, I'm lucky if I make it to the bathroom on time. LOL I have alot of work to make it up to that many oz's a day LOL
But thank you for sharing.. I was wondering that for a while. B/c I really wasn't sure if the nurse had it right LOL bad to doubt a nurse's word..

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AMBUDMAN 2/9/2010 5:02PM

    I love water. I drink 8 to 12 cups a day, sometimes more depending what I am doing.

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DARLENEK04 2/9/2010 4:24PM

  Great points Stormie,
Thanks for posting this will make it
easier for those who are wondering how much they
should drink. I drink a minimum of 12 cups daily.


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SOAPDIVA2 2/9/2010 3:13PM

    Nice blog, very informative. Thanks!

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If not now, when?

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.

  Member Comments About This Blog Post:

PEDIPOD 2/11/2010 5:44PM

    I have whole heartedly started my weight loss journey. OK!

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BERTIE03 2/9/2010 4:50PM

    This is where it's "at"! this will be my daily mantra. Thanks.

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EEPOMY4 2/9/2010 2:17PM

    What an uplifting blog! And so true... it's like once you set your mind on something, it seems like EVERYTHING tries to get in the way of it..

Love the Affirmation!

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Those inner demons

Monday, February 01, 2010

Excuses are my inner demons that seem to appear out of nowhere whispering in my ear that it is OK to slack off. The voice convinces me that if I am feeling stressed out it is fine to indulge in a cookie or two. Or if I am having a hectic and busy day that it is impossible to exercise regularly. This weekend proves that they are running rampant again.

Well guess what, it has to stop and now! Although I can't call in an exorcist or a life coach, I know I have to make a plan and follow it. I know it sounds like I am being harsh on myself, but I have to get serious about becoming healthy and losing this weight, I have to exchange the "I can'ts" for "I cans."

This week I am challenging myself to change my thinking. Eliminating these demons and take total responsibility and regain the control. How? Well I am going to look for reasons to exercise and eat right rather then rationalizing and justifying reasons not to.

It is up to me... can you do it too?

Today's Affirmation: I am exercising and eating healthy meals without excuses.

  Member Comments About This Blog Post:

SKYEFYR 2/5/2010 8:08PM

  Congratulations on moving in the right direction again honey! Way to go!

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FRANKIEKNIGHT1 2/1/2010 9:19AM

    I can relate to those demons. I have a few of my own on the weekends. Durning the week they pretty much sleep. This weekend they did not win. My inter angels prevailed. I just keep getting stronger and sonner or later the inter angels will beable to take a sledge hammer to them. Keep them at bay.

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MYFEETHURT 2/1/2010 9:12AM

  your demons have relatives and they are living in my head. I had to over rule them this weekend. Every time we shut them up we get a little stronger and they get weaker. As long as we show them who's boss...we win. Stay're doing great! Keep walking in the right direction and leave all doubt behind in the dust. emoticon

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