Wednesday, January 18, 2012
So it's a little over 2 weeks into January and I'm down 3 lbs! I am sooo happy! All my hard work is paying off! This is really the first time I've been this committed to the life changes I want to make. When it comes to weight loss, what you eat is about 90% of the battle. I'm not only sticking to my nutrition plan, I'm really focusing on my sodium levels which is something I never really worried about before because I just didn't wanna deal with it. The easiest way to do this, is to decrease the amount of not just processed, but packaged food I eat. Anything that is not fresh has sodium in it to help extend it's shelf life. So I've been trying to eat fresh, instead of canned or frozen, fruits and veggies. Another HUGE factor in what's made me successful is planning out what I'm going to eat a day in advance. It gives me the opportunity to add or remove items to ensure that carbs, fiber, protein, calcium, and sodium levels are in check. I was always staying in calorie range before, but usually over on carb and sodium levels and under on fiber and protein. There's no point in having a healthy nutrition plan if you're going to cheat. Which is what I was doing. Plain and simple. Cheating, but not really accepting the fact that I was only cheating myself.
The other piece of the puzzle is exercise. I've never been one for exercise, but I've learned a couple of different things in the last two weeks. 1) I need to work out when I want to, on my own terms. Not because some schedule says I have to. 2) I will probably never be the kind of person that wakes up early to exercise, and that's ok. 3) I NEED lots of variety to stay interested and keep working out fun. Workouts that are challenging are especially fun and motivating for me. At the beginning of the year, my goal was to exercise 3-4 times a week. Now I'm working out everyday. Not only that, but I'm not even having to struggle to get myself to do it.
I feel I've been successful because not only am I seeing the affects of my hard work, but I've also found a balance that works for me. That is a huge part of the struggle when it comes to weight loss for a lot of people. We are all different and our bodies all respond differently. What works for one person, may not work for another so there is often a lot of trial and error. You have to be willing to try different things and adjust your program as needed to figure out what will make you successful. This may be something that you have to do multiple time as you go through your journey and your body changes because things that worked may no longer do it for you. Dedication is key. Never give up.
Tuesday, January 17, 2012
I found another YouTube workout that I really enjoyed yesterday and I have to share it with y'all! It's called Belly Off - The Body Weight Routine and it's from Men's Health. It's got some unique twists on traditional moves that dare I say, "made exercise fun"?! Now they use an exercise bench for inverted push ups, but since I don't have one I used a sturdy chair. I would put your chair against a wall for security so you don't end up on your face like I did if you decide to give this a try haha! An exercise mat is the only other thing you need to get a total body workout! Now this is an intense workout, but there are lots of opportunities for rest in between circuits as opposed to other workouts I've done, that keep you moving until you feel like you're going to pass out.
I really didn't want to workout yesterday and I almost didn't, but I knew that weigh in was coming this morning. Plus, I've been reading Spark's Mind Over Body series, a 10-step program to end emotional eating and create a permanent healthy lifestyle. The first step talks about "I" language and how using it can help you take control of your life. For example, “It was too cold to walk outside today.” becomes “I decided I didn’t want to walk in the cold today." So I started telling myself "I choose not to work out today". "I chose to put other, less important things ahead of my well-being." When you say it like that, how can you not feel motivated to get up and move? I started telling myself "I will workout today." "I will take control of my health, starting now."
Here is the link to the exercise video if you're interested:
Give it a try, you won't be disappointed!
Here is a link to the Mind Over Body series:
This use of "I" language is a very powerful thing. It can change your whole perspective on your current situation. Try incorporating it whenever problems arise. You control your destiny. This is your journey, OWN it!
Saturday, January 14, 2012
I did a Shadowboxer workout that I found on YouTube today. I'd never heard of it, but I watched a couple minutes of it and saw it was basically kickboxing combines with strength training. They use a belt with resistance bands attached to the side, which I don't have, so I just used free weights. I couldn't carry them through the length of the video so I put them down whenever they felt awkward.
I actually had a lot of fun with this workout!! First of all, there's a girl in the video who is enjoying herself to much, with this huge smile on her face the whole time. She's really getting into to, almost dancing at some times, and I couldn't help but smile as I went along with the routine. If you watch, you'll know exactly who I'm talking about :) Secondly, I find kickboxing fun, but this was a whole other kind of fun. Since this workout incorporates strength training using the resistance bands, it's got some interesting moves that I really liked. Maybe it was just because it was new to me, but whatever it was I had a blast working out today! And I think that was the first time I've ever said that. Lastly, I was really proud that I got up off my butt and worked out. I spent most of the day saying I would exercise right after I did this or did that. I'm glad I didn't put it off any longer because I probably wouldn't have done it.
Here is a link to the video: www.youtube.com/watch?v=yhlReQeymEA
If you're interested in purchasing the kit, it retails for $99.99, but I found it on Amazon.com for about $45. The kit comes with the belt, 3 sets of resistance bands (easy, medium, and hard), and a couple DVDs. It worked just as well with free weights though to!
If you haven't gotten in any exercise today, do 10 push ups, jog in place for 30 seconds, do 10 squats, jog in place for 30 seconds, do 10 alternating lunges, and jog in place for 30 seconds. Then repeat! Then you'll be one step closer to reaching your goal! You can do it!
Friday, January 13, 2012
So I normally weigh in on Tuesdays, but I didn't this week cause of TOM. I said I wouldn't weigh in until next Tuesday because all water weight would be gone by then and I could see my progress after two weeks of really eating right and exercise. But I just couldn't help myself and I weighed in this morning. I am thrilled to see there is 2.5 lb loss!! Yipee!!! I'm so excited. I'm hoping by the time Tuesday comes around I can make it 3 or 3.5 lbs!
It is such a relief to see that what I'm doing is paying off and making a difference! Before I went on hiatus at the end of last year, I hadn't seen a loss in months. It seemed no matter what I did the scale would just not budge! But thanks to my good friend THEMIGHTYLILLIE, I tweaked my diet and it seems to be working!
Honestly, I gave up last year. I was tired of being disappointed and crying on weigh in day. It was becoming increasingly harder to be on Spark and witness so much success around me, only to feel left behind because my body wouldn't cooperate. I was actively working on weight loss for around 6 months or more with absolutely NO results! The only positive thing is that I never really gained. But if any of you are struggling, I want you to know that I know EXACTLY how you feel. But I also want to remind you not to give up. If what you're doing isn't working, then try something new. What worked for me was lower carbs and more fiber and protein. It's more than just staying in calorie range, it's eating quality calories!
Don't give up or give in. Try something new, change your plan. Keep working at it until you find the right exercise/nutrition plan that works for you! We can do this!
Thursday, January 12, 2012
I almost didn't workout today. Not because of the usual culprit, not wanting to, but because I knew I probably wouldn't give it my all. And then I thought to myself, something is better than nothing. Sure, burning 600 calories would be fantastic, but isn't burning 300 calories just as good? Isn't that better than burning zero calories because you're sitting on your bum? Well of course it is!
So I got up and I did my Last Chance workout. The sound of Jillian's voice grates on my nerves so I just kept the volume muted and had the tv on instead. I know the workout well enough that I didn't need her instruction. Even though there were several moments where I did modified moves, when normally I don't, I still burned almost the same amount of calories. Obviously, any movement is better than no movement.
No matter who you are or what shape you're in, you can do something. If you have to do modified moves, who cares. If you feel you can't keep going, walk in place. If you're just tired, or heaven forbid being lazy, or short on time, get in ten minutes where you can. Those ten minutes will add up and so will the calories you've burned. Like my sparkly friend FALLINTOFLIGHT/Siena (yep, just one "n" cause she's not a crayon color) would say, if you have time to read this, you have time to do 15 jumping jacks or 15 pushups. So you better get to it!
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