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  • You Are at Your Lowest Weight for the Rest of the Year! & Inviting New Challengers

    10/24/2016 10:02:06 PM, by KALISWALKER

    Healthy Forever Habit - No Random Eating when I _________. (You fill in the blank) This is not to scare you, but today your weight is likely the lowest it will be for the rest of the year unless you take immediate action. Think about upcoming events like Thanksgiving, Halloween, Hanukkah, Chris... Read more

  • Day 90 Live 'As If'

    10/24/2016 11:52:26 AM, by KALISWALKER

    100 DWL - Research has shown if we pretend a little we can make it true and build a whole new pattern of behavior. By acting, you can get past your fear or constraint. When people were told to have a daily 20 minutes spirited walk and hold their head up and walk 'as if' they felt great, by acting as... Read more

  • Day 89 At My Best

    10/23/2016 12:22:08 PM, by KALISWALKER

    100 DWL - How do you live and perform at your best when life is going great? Even if it's been years since you were truly at your best in many areas of your life including physically, emotionally, and mentally. Also recall when you were at your healthy weight and exercised regularly. We never really... Read more

  • Day 88 I Do Care! I am Onederful!

    10/20/2016 10:52:21 AM, by KALISWALKER

    100 DWL - When life wears you down you may feel like giving up on your weight loss efforts. It's likely a sign that something else in your life requires your attention, and it is taking your energy and focus. Rather than give up, take care of the real issue, and remind yourself several times a day '... Read more

  • Day 87 Old Habits & 'No see food diet' & Exercise Pants

    10/19/2016 11:25:21 AM, by KALISWALKER

    100 DWL - Get rid of old habits so you do not slip back into them. Break patterns that got your there in the first place. Identify times you eat out of habits and make a plan to change. Do things that break up those habits. Find ways to feel connect with people even if you are not eating with them. ... Read more

  • Day 86 Minimize the Damage & Crushed Cravings & Kali's Vet

    10/18/2016 12:09:26 PM, by KALISWALKER

    100 DWL - When you stray from your food plan, minimize the damage. Know that you can always stop eating and get back on track. In the moment when you are struggling to resist temptation use your tools - sit on your hands, leave the room, brush your teeth, throw out the rest of the food - anything to... Read more

  • Day 85 Let it Go! Kali's Vet & Spam

    10/17/2016 12:54:17 PM, by KALISWALKER

    100 DWL - As you widen your square, learn to let go of negative feelings so you can accept things you may not be happy about. Resentment, bitterness, depression trap the anger, frustration and sadness that eats at you. Those that hurt you will not be the ones who make it better - you will make you b... Read more

  • Day 84 Expectation Square & Pickleball

    10/16/2016 12:33:03 PM, by KALISWALKER

    100 DWL - You have an expectation square of how things should be. There are expectation squares for everything in your life - friends, children, work, spouse, etc. If a square is quite rigid and unbending it can be very small; and the smaller the square the less likely your expectations will be met ... Read more

  • Day 83 No More Deprivation

    10/15/2016 11:57:13 AM, by KALISWALKER

    100 DWL - Do you give in and eat because you feel deprived? You have to set boundaries around your eating even if it makes you feel deprived. You would rather have the benefits of successfully managing your weight, so forego the pleasure of eating a piece of cake to lose weight. Think in terms of 'w... Read more

  • Day 82 Last Straw Eating

    10/14/2016 11:06:45 AM, by KALISWALKER

    100 DWL - A series of stressful events can lead to "That was the last straw`` when something else goes amiss. It may seem that the last event prompted you to reach for food, but you were already headed this way earlier in the day. One event earlier in the day likely triggered an emotional reaction, ... Read more

  • Day 81 Unhook the Chains & Stars & Appointments

    10/13/2016 12:52:25 PM, by KALISWALKER

    100 DWL - Behavior Chain where one event leads to another and in frustration you reach for food - this is emotional eating. Consider points along the way where you had a slip and what you could have done to prevent it. Rather than focus on how much you ate, consider other ways you could have handled... Read more

  • Day 80 Get a New Title & Plans for a Busy Schedule & a Satisfactory Sized!

    10/12/2016 12:15:15 PM, by KALISWALKER

    100 DWL - When you are struggling with your eating or gaining weight you may label yourself as lazy, fat, etc. Change how you see yourself and create new labels and a new name tag so you will live in ways that make it real for you. I seem to have lost my discipline - I am a slacker. I have a g... Read more

  • Day 79 Live as a 'Healthy' Person

    10/11/2016 11:32:26 AM, by KALISWALKER

    100 DWL - Create an image of how you will live as a healthy person. What does a healthy person do each day? What type of eating and exercise programs do healthy people follow? What attitudes do healthy people have towards food, eating, exercise and coping with life? Think in terms of fit and strong.... Read more

  • CH W2 D1

    10/10/2016 11:46:05 PM, by RHONDABELLE

    On to week 2! I definitely had two left feet today, but tomorrow will be slightly better LOL. It's definitely a faster paced routine than Country Swing or Giddy Up! I'm thinking maybe I should watch Bring The Heat before I do it so I know what's coming hahaha. Tomorrow is Down & Dirty again and Danc... Read more

  • Day 78 Ditch the Critic & Biking Barnston Again

    10/10/2016 12:07:23 PM, by KALISWALKER

    100 DWL - Replace negative self-punishing thoughts and labels such as failure. Even when you have a day where you make poor food choices remind yourself you are still a good person. When you hear negative talk from yourself or others remember 'No matter what you say or do to me, I am still a worthwh... Read more

  • Day 77 Healing Power of Rituals

    10/9/2016 12:48:04 PM, by KALISWALKER

    100 DWL - Another way to build emotional safety - have a healing non-food rituals or habits you can use to feel more nurtured, calm, settled , relaxed or energized. Draw on these, rather than thinking up new ones or feel at a loss of what to do. What do you typically do to release stress, calm... Read more

  • CH R1 D5

    10/8/2016 1:05:29 AM, by RHONDABELLE

    So we got the proofs of our family pics that we had done last month. I'm really not thrilled with how I look, I wish we had waited, but c'est la vie. Next years will be better :) I'm trying to remind myself that it's the memories that count and then when I'm gone my kids won't be looking at them goi... Read more

  • Day 76 Emotional Safety

    10/7/2016 12:19:34 PM, by KALISWALKER

    100 DWL - When you feel unsettled, anxious, and insecure you need to regroup and feel safe again - grounded, protected, strong and secure. When you are emotionally safe - relax, heave a big sigh and say 'ahh' to acknowledge you are completely at ease. Intentionally do this to feel grounded and safe ... Read more

  • Day 75 Small Wins & Pubs & The Kitchen is Open

    10/6/2016 11:35:43 AM, by KALISWALKER

    100 DWL - Look at your actions that get you closer to your goals - labels these as small wins. Include your efforts to feel more successful, happy, healthy or peaceful. Actions like phone a friend, drink water, relax in the bath, eat freggies, take the stairs - they all count. Write them down the an... Read more

  • Day 74 Watch For the Rainbows

    10/5/2016 11:06:20 AM, by KALISWALKER

    100 DWL - Look for positive things around you and do not let discouragements pull you down so you self medicate with food. Look for the joy and sunshine rainbows, small positives that slip into the everyday. That cup of tea, the ray of sunshine, a happy song, an inspiring blog, the kindness of a str... Read more

  • Day 73 All or Nothing

    10/4/2016 1:09:45 PM, by KALISWALKER

    100 DWL - Perfectionist - all or nothing - do it the right way or don't do it all. True perfectionist will never get started. It is black & white thinking. WHITE you do the whole thing or BLACK not at all. Between the 2 extremes GRAY. Be willing to have some gray to manage diet and exercise. Let go ... Read more

  • Still at it! CH W1 D1, WATP W3 D4

    10/3/2016 9:05:31 PM, by RHONDABELLE

    Yep, still at it! Early afternoon I did Country Heat Day 1, and then later on I did a 20 minute walk as well as the move Breakdown for next week :) I'm pushing hard this week, it's Canadian Thanksgiving next Monday, and although I have every intention of sticking to the plan as much as possib... Read more

  • Day 72 Sneak Eating & Rewriting Stories We Tell Ourselves

    10/3/2016 12:37:33 PM, by KALISWALKER

    100 DWL - You purposely eat out of sight of others so they do not see what you are eating, and so you do not see their negative reaction. Make a policy to eat these 'sneak foods' in the presence of at least one other person, to help you control the quantity. Let others know your plan and ask for the... Read more

  • Day 71 It's Too Hard & Busy Saturday

    10/2/2016 11:55:32 AM, by KALISWALKER

    100 DWL - We start our diet and exercise plan with good intentions but unexpected events or difficulties get us off track. We struggle but it is not a good reason to give up. Remind yourself - I know I can do hard things. Be willing to do the work. At one point in my life I started my own... Read more

  • Day 70 No Good or Bad & Getting Out More

    10/1/2016 11:14:59 AM, by KALISWALKER

    100 DWL - Eating is not a moral issue so you can't think in terms of good or bad. Take back your power and evaluate your eating choices. Admit to yourself when you have made poor choices. Eliminate punishing self messages that you are bad or cheat. I have done this - when asked how my vacatio... Read more

  • Day 69 No Cheating Allowed & Social Day & Follow Appointment

    9/30/2016 11:46:48 AM, by KALISWALKER

    100 DWL - When you say I cheated on my diet, you indicate the diet is in charge. Also cheat implies you did something illegal or immoral, which you did not. No you make choices. The choices you make determine the outcome. Each bite you take is by your choice. I am to write about 3 food choices... Read more

  • Day 68 I Had a 'Pause' & Hand Grips & Great Advice

    9/29/2016 12:57:35 PM, by KALISWALKER

    100 DWL - When you slipup on your diet use nice words to describe what happened - kind non-judgemental words, not 'I blew it'. Label it as a pause in your diet plan. It acknowledges a break in your efforts, then a rest and regroup. Examine the slipup, learn from it, then let it go (erase it from you... Read more

  • WATP W2 D4

    9/28/2016 8:29:30 PM, by RHONDABELLE

    I skipped yesterdays blog post. Still did my workout though! I'm feeling great :) I have bumped back up to Plan D for my eating, I was hungry, and that's no good. I've increased my workouts a bit and my body was saying "hey I need a bit more fuel". I was going to bump back up on the 3rd anyway,... Read more

  • Day 67 Never Say I Blew It

    9/28/2016 2:19:59 PM, by KALISWALKER

    100 DWL - when you say I blew it, it reinforces your feelings of failure and you allow your minor slip to become a major slide - eating way too much. Do not let a minor slip become a major event that derails your weight loss efforts. When you have a slipup consider it as a minor event - that was int... Read more

  • Day 66 Don't Even Start & Lunch Guests

    9/27/2016 10:59:14 AM, by KALISWALKER

    100 DWL - learn strong self talk to keep yourself from taking that first bite of trigger food. The first bite sets you up for wanting more. Decide you will not eat even one bite. It says when reaching for the food give yourself this talk. I do not let it go that far. I have the self talk before... Read more

  • WATP W2 D2

    9/27/2016 3:03:07 AM, by RHONDABELLE

    Had a great workout today 😊 Did the Country Swing Breakdown again, 20 min walk with Leslie, and a 5 minute belly dance warm up. One more CS breakdown tomorrow, then Wednesday I do the Giddy Up breakdown thru Friday. Saturday I'll review both of them. Looking at some new belly dance DVDs too 😊 ... Read more

  • Day 65 Stimulus Narrowing & MP3 & Night Time Eating!

    9/26/2016 12:10:12 PM, by KALISWALKER

    100 Days of Weight Loss by Linda Spangle -Stimulus Narrowing - Don't think too long. Each time you encounter a food cue or temptation you have a split second to make a decision to eat or not to eat. The faster you say 'No I won't eat it!' and get away, the less likely you will give in and eat. Elimi... Read more

  • WATP W2 D1

    9/26/2016 1:03:54 AM, by RHONDABELLE

    Did my walk today and then did the Country Swing move Breakdown :) I'm super excited about starting Country Heat on the 3rd, and I'm taking this week to do the breakdown segments to learn the moves :) I'm sure I'll still feel uncoordinated the first couple if times I do the actual routines, but at... Read more

  • There is an elephant in the room

    9/25/2016 4:25:08 PM, by METCHOSINITE

    Yes, that's me on the left. The one who looks like she is 2 to 3 times larger than her friends at the table. I thought I was going to have a nice momento of going out for tea with friends yesterday when I asked the waitress to take our picture. What a slap in the face when I saw it. For some reas... Read more

  • Day 64 Instant Tools for Triggers

    9/25/2016 12:46:54 PM, by KALISWALKER

    100 Days of Weight Loss by Linda Spangle. Use fast solutions aka instant tools to get away from what triggered you to eat. Stop thinking you cannot resist food temptations. Just because you see or smell something does not mean you have to eat it. Instant Tools to Stop Eating When You are Trigg... Read more