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GETSALONG Posts: 2,842
2/20/13 4:07 P

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gr8! still fighting the flu and hoping i'll be well enough to start again 3/1! Just got my book and the other one 6 weeks to a healthier you with a different cast, very similar material/illustrations/recipes. Think i'll do them together in a weekly format. You've done a really gr8 job recapping the 30 days daily subjects. btw, i adore that pumpkin smoothie! there are some recipes i'm hoping dh will try

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2/20/13 11:05 A

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ROFL! I'm never going to get into gear and now this month is almost over. I will carry this thread into March.

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


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 current weight: 350.0 
 
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2/13/13 10:25 A

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OK - another month that I'm letting this slip by. I have been in a huge funk since Friday and it is time to give myself a kick and get back in gear.

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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2/1/13 2:26 A

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Hi everyone!! This was a thread we did in January and I think some people got a bit overwhelmed. I'm going to leave it up for the month of February and challenge everyone to pick one item each day from these jumpstart items and see if you can incorporate it into your healthy lifestyle this month. You can still use the accountablity thread to track your daily progress or chat about each day's topics.


“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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GETSALONG Posts: 2,842
1/30/13 11:03 P

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emoticon Thank you, I'm in for Feb :)

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1/30/13 1:32 A

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This will be the last one. I'll be re-doing the team boards on Thursday. I am going to modify this information for February if anyone would like to do 1 or 2 items from these daily threads.


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Day 24 -- CONFRONTING THE MENU

Yes, it's true. It's impossible to avoid real world scenerios such as eating in a restaurant. When the time comes, the Biggest Loser experts offer seven golden rules to help you master the restaruant game:

1. Don't be too hungry when you go out.
Perhaps the best strategy of the bunch. This requires you to eat a healthy snack a couple of hours before going out. Perhaps a hard boiled yellow Easter egg with white daisies circling the middle or an apple with fiber that will help fill you up.

2. Have a plan!
Go into the restauant with a clear idea of what you plan to order. Check the menu out online in advance if possible.

3. Get connected to the bigger picture.
Remember that this is not your last supper -- another delious meal is just hours away.

4. Avoid all-you-can-eat specials.
Buffets and all-you-can-eat menus offer too many temptations.

5. Control the immediate environment.
Ask that chips, fried noodles, bread & butter, and other high calorie foods be removed from the table or at least moved beyond arm's reach.

6. Control your portions.
Split an entree or visit restaurants that don't serve excessive portions. You need to leave a little food on your plate, even if you used to be encouraged to clean your plate in the past. Remember where the past got you!

7. Enjoy every bite!
East slowly and appreciate your food. Notice the colors, textures, and aromas, and savor each bite.

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BONUS TRAINER TIP

From Jillian:
Almost 25 percent of Americans' meals come fron eating out. So it's important to make your next restaurant visit a healthy one. Don't be shy about making special requests. Look for steamed, boiled, baked, grilled, poached, or roasted foods. When in doubt, go the salad route.


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NUTRITION & FITNESS QUESTIONS OF THE DAY

Does your meal plan for today stay within your calorie range?

What is your workout today?

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ACTION ITEMS

1. Post your daily goal on the accountability thread and post how you did with yesterday’s goal.

2. Review your food log for March. How did you do?

3. Review your workouts for March. How did you do?

4. Think about your next trip to one of your favorite restaurants. What do you plan to order? Post your answers here.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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1/29/13 1:49 A

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Day 23 -- THE JOY OF MOVEMENT

Remember when you couldn't wait to flop down on the couch and give your thumb a good workout on the remote?

If you have been working out this month, you should feel your energy level picking up and you may actually feel like participating in life. So keep looking for ways to keep moving!

You can build in exercise in to daily activites such as parking farther away from the building, or stretching at your desk at work. Start riding your bike instead of driving places. Play with your kids, your pets, or friends. Let the joy of movement move you in new ways!


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NUTRITION & FITNESS QUESTIONS OF THE DAY

Are you sticking to your meal plan or are you cheating?

What other areas of your life can you add additional movements to?

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ACTION ITEMS

1. Post your daily goal on the accountability thread and post how you did with yesterday’s goal.

2. Stick to your meal plan and do not cheat!

3. Complete your scheduled workout.

4. Create a list in your journal of areas in which added movements can be added to your daily routines, such as the FSC's favorite bathroom stall wall push-ups!

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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1/28/13 1:32 P

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I haven't had time to keep up with this thread so I think I'll leave this posted for Feb and restart at the beginning.

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
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347.5
338.75
330
GETSALONG Posts: 2,842
1/28/13 12:28 P

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emoticon luv this!

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1/28/13 2:13 A

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Day 22 -- TAKE A DAILY BREAK

Enev on the ranch, there are what the show calls "dark days," when the cameras are off and contestants can rest, do their laundry, write letters, and as Bob Harper descripbes it, "replenish their souls."

Find some sacred spaces in your life on a daily basis so that you can replenish and regroup. For many of you, this journey will continue long past this month. You'll need to sustain your energy and outlook for the coming weeks and months. There hve to be rest stops along the way, and they don't have to take lots of time. Even if you have just a few minutes each day, here are some things that might help you to unwind and feel rejuvenated.

1. Count your blessings!
Sit in a comfortable chair with a cup of tea, a notbook, and a pen. Then ask yourself what five great things have your spouse and kids said to you or done for you today? Who made you laugh today? Who has given you support?

2. Write an old-fashioned letter to a friend or relative...then mail it!
Write a real letter to someone you care about. Dust off that book of stamps and mail the letter.

3. Belly laugh!
Pop in a comedy DVD, read a funny book, or call a friend and swap funny stories.

4. Play with your cat or dog.
Pets are proven stress reducers.


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NUTRITION & FITNESS QUESTIONS OF THE DAY

How did you do this weekend with your eating?

Have you scheduled your workouts for the week?

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ACTION ITEMS

1. Post your daily goal on the accountability thread and post how you did with yesterday’s goal.

2. Stick to your meal plan and shoot for the low end of your calorie range.

3. Complete your scheduled workout.

4. Take a break today. Follow one of the suggestions above and post which one you decided to go with.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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Posts: 18,722
1/26/13 2:50 A

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Day 21 -- KEEP PEELING BACK THE LAYERS

As the weight comes off, the emotions will continue to bubbleup. In this process you are peeling back layers of yourself and are triggering your old, deep-seeded emotions, many of which are tied to success/failure and whatever role the extra weight has played for you thus far.

It can take time to work through these feelings, understand them, and ultimately let them go. Keep doing what you are doing -- writing in your journal, blog, or when you are ready -- conversations with your friends and family. Do not be afraid to really dig deep and identify the issue then work to resolve it.

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BONUS TRAINER TIP

From Jillian:

Let go of the word diet and build a lifestyle that fits you. The key to success is balance.


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NUTRITION & FITNESS QUESTIONS OF THE DAY

Do you do any batch cooking on the weekends to save time during week nights?

Have you incorporated physical activites into your schedule instead of just workouts?

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ACTION ITEMS

1. Post your daily goal on the accountability thread and post how you did with yesterday’s goal.

2. Prep any fresh foods for ease of use during the week. You are more likely going to grab a snack bag that is all prepared and ready to go when you are.

3. Incorporate a fun activity into your weekend.

4. Send another SP member an encouraging message.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
Fitness Minutes: (23,450)
Posts: 18,722
1/25/13 1:08 A

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Day 20 -- YOU'D BE SURPRISED...

One thing we discover about ourselves as we lose weight is how much we are capable of doing. We find that we are not too scared, not too tired, and not too old.

Surprising yourself and the others around you as you accomplish things you couldn't even attempt before is going to fire you up! It is also something that you can visulize later, when you're on the treadmill and feel like quitting.

Take pride and delight in your progress. Enjoy amazing others, and most of all, enjoy amazing yourself!
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BONUS TRAINER TIP

From Jillian:

A great way to improve your balance and coorination is to work with your own body weight. Exercises such as squats, lunges, pushups, crunches, and pullups force your upper and lower body to synergize and work together, which gives more balance, more stability, more coordination and better overall performance.


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NUTRITION & FITNESS QUESTIONS OF THE DAY

Do you have your eating plan for the weekend figured out?

Are you adding strength training to your workouts?

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ACTION ITEMS

1. Post your daily goal on the accountability thread and post how you did with yesterday’s goal.

2. It is time tocomplete next week's meal plan and grocery list. How about trying a new food or recipe?

3. Complete your scheduled last-chance workout.

4. Name one thing that you are currently doing that you would have never believed you could do before starting with SP.


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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
GETSALONG Posts: 2,842
1/24/13 12:28 P

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emoticon ooh, that sounds Delish! Thank you for posting these, I've been reading them daily! Still waiting for my book, plan to start at the beginning again 2/1 (have my calendar & the food journal, love them :)

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1/24/13 12:32 A

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Day 19 – ACT AS IF

When you are overweight, finding confidence can be a challenge. As you work on your body, you have to continue to work on your head, believing that you can have the strength to complete each day’s requirements for better health and that you are worth the effort.

Bob Harper notes that he has worked with a lot of people who lack self-confidence. His best advice? “Fake it till you make it.” You have got to find something that you like about yourself. You’ve got to put yourself into the realm of I CAN, not I can’t.

It is a process. It isn’t going to happen overnight. Your confidence is naturally going to build as you get control of your weight, your diet – it all works together.

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BONUS RECIPE

Frosty Pumpkin Smoothie
½ C pumpkin puree, fresh or canned
½ C fat free Greek-style yogurt
½ C fat free milk
2 Tbls agave nectar
½ tsp pure vanilla extract
¼ tsp ground cinnamon
1/8 tsp ground ginger
1/8 tsp ground cloves
5 ice cubes
Pinch of nutmeg

Combine ingredients in a blender and mix until smooth. Serve in a chilled glass.


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NUTRITION & FITNESS QUESTIONS OF THE DAY

Have you thought about adding a new recipe to next week's meal plan?

Have you tried a new exercise this week? SP offers a wide variety to choose from.

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ACTION ITEMS

1. Post your daily goal on the accountability thread and post how you did with yesterday’s goal.

2. It is time to start working on next week's meal plan and grocery list. How about trying a new food or recipe?

3. Complete your scheduled last-chance workout.

4. Post or blog one incident where you showed more self-confidence than you would have a month ago. Doesn't matter how large or small of an incident.


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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
Fitness Minutes: (23,450)
Posts: 18,722
1/23/13 1:48 A

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Day 18 – CONFESSIONS OF THE SCALE #2


Okay, you are standing on the scale and you hate the number you see. Try to remember IT IS JUST A NUMBER! If you are following a healthy lifestyle with nutrition and fitness, you are going to get where you need to go. In the meantime, there are many ways to measure weight loss success. Here are a few scale-free methods:

1. You feel in control. You have stamina to play with the kids, your confidence is building, and you are meeting the goals you set.

2. Your clothes fit and look better. Wardrobes don’t lie.

3. Your dinner plate is bursting with colors. See all those fruits and veggies and whole grains?

4. The tape measure shows the results. Be sure to measure your waist, chest, and hips every month or so.

5. You have energy! A healthy diet and exercise make energy levels soar.

6. You’re healthy! Notice changes in your blood pressure? Your blood sugar? Your cholesterol levels? Have you stopped needing some of your medications?

7. You have strength! With your muscles activated, you’re climbing stairs easily, walking the mall without fatigue, lugging groceries yourself.

8. The mirror doesn’t lie! Do you notice changes when you see your reflection?

9. Getting any compliments? Believe your friends and family when they say you look great. Don’t brush it off. You earned it!

10. Is your sex life perkier? Your mood brighter? Celebrate the joy and sexy self-confidence you’re feeling – regardless of the number on the scale!


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NUTRITION & FITNESS QUESTIONS OF THE DAY

Did you pack healthy snacks if you are going to be away from home today?

How many minutes will you spend working out today?

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ACTION ITEMS

1. Post your daily goal on the accountability thread and post how you did with yesterday’s goal.

2. Follow your meal plan for today.

3. Complete your scheduled workout.

4. Using the 10 tips above, name at least one improvement you have seen that isn't related to the scale. How does that make you feel?

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
Fitness Minutes: (23,450)
Posts: 18,722
1/22/13 1:03 A

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Day 17 – CONFESSIONS OF THE SCALE #1

It evokes more fear and loathing or worship and adoration than just about any other object in a Biggest Loser’s life – the almighty scale. Some Biggest Losers come to the ranch with an all-or-nothing attitude about weighing in. They either visit the scale multiple times a day or ignore its very existence. For those who do weigh in, the number on the scale can determine their mood for the rest of the day or even week.

The answer of how often to weigh in lies somewhere in between daily and never. You need to step on the scale on a regular basis to make sure you’re headed in the right direction. But don’t weigh yourself every day. There are too many fluctuations in a typical day that will give you a false impression about the overall pattern of your weight loss. So weigh yourself at least once a week, about the same time of day and wear approximately the same kind of clothing (or none!). If you are tempted to weigh in on a daily basis, give thought to how it affects your mood.

Amanda Kramer from Season 7 confesses that she weighs in daily. If she loses a pound, she is happy. If she doesn’t, then she gets depressed and eats pizza for two days. If your weigh ins alter your mood, make a note in your Jump Start journal to how each weigh in affects you. Look for patterns to see if you are weighing in at appropriate intervals.

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NUTRITION & FITNESS QUESTIONS OF THE DAY

Do you have your meals and snacks planned and prepped as much as you can?

What is your workout going to be today?

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ACTION ITEMS

1. Post your daily goal on the accountability thread and post how you did with yesterday’s goal.

2. Follow your meal plan for today.

3. Complete your scheduled workout.

4. Post how often you weigh yourself. Is it too much, too little, just right? Follow the hint in today’s message and add a note in your journal each time you weigh in. Did your mood change after the weigh-in? For the good or for the bad? Watch for patterns over the next several weigh-ins and adjust your weigh-in schedule accordingly.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
Fitness Minutes: (23,450)
Posts: 18,722
1/21/13 1:19 A

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Since I'm not seeing a lot of posting, if it is alright with everyone, I'm going to simplify this program. I will continue with the Daily Hints that are at the beginning of each post and the action items for the day. I'll throw in the occasional recipe or trainer's tip as I come across them in the book.

I will leave your meal plan and workout routines to your own personal preference. However, if you are struggling with anything nutritionally or with your fitness routines, please post your struggle here and I'll find info in the book to help you out.

We will continue to use our Jump Start Journals and the Accountability Thread. Unless I hear from you otherwise, I'll assume that you are all keeping up with the more condensed version.

Action Items for today:

1. Post your daily goal on the accountability thread.

2. Follow your meal plan

3. Complete your daily workout.

4. Take stock of the month so far. Write in your journal or in a blog three things you have accomplished so far this month and two things you feel you have been lax with and want to work on for the rest of this month.


“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
Fitness Minutes: (23,450)
Posts: 18,722
1/19/13 12:24 P

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ZZZZZZZZZ

Well, here’s a refreshing piece of research: Studies indicate that Those who get 7 to 9 hours of sleep are thinner than those who get less than 7 hours. There are several theories for this. One theory is that a lack of sleep impairs glucose and insulin metabolism, making weight more difficult to lose. Another is that inadequate sleep may slow metabolism by lowering levels if thyroid stimulating hormone. And another is that not getting enough sleep increases levels of cortisol, a stress hormone that can affect appetite and metabolism.

In addition to sleeping for 7 to 9 hours every night, focus on the QUALITY of your sleep. Here are 10 tips to ensure a good night’s rest:

1. Go to bed well hydrated. Drink plenty of water in the afternoon and early evening.

2. Avoid contact with bright lights in the evening, such as a high-wattage reading lamp. Bright light interferes with the production of melatonin, a hormone that helps us sleep.

3. If possible, avoid eating during the 2 hours before you go to sleep.

4. If you have trouble sleeping through the night, create “white noise” – turn on a fan, water fountain, or ambient noise CD to mute out background sounds and keep you in a deeper sleep level.

5. Make your bedroom as dark as possible.

6. Try not to do your most strenuous workouts in the evening, a few hours before bed.

7. Avoid stressful activities such as paying bills or watching scary movies right before bed.

8. Try chamomile tea or other caffeine-free hot beverages in the evening.

9. Stretch or do yoga an hour before bed.

10. Take a bath or shower. Light candles. Create a calming nighttime ritual.


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SAMPLE MEAL PLANS

Lunch
Tina salad pita: 4 oz drained tuna, 1 Tbls minced onion, 1 Tbls chopped celery, and 2 Tbls low fat creamy Italian dressing in a toasted whole grain pita
8 oz fat free milk
1 ½ cups mixed veggie sticks


Dinner
Mixed salad with grilled chicken
Ice water or iced tea

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JUMP START EXERCISE PLAN
This is a rest day. Take time to congratulate yourself on another great week of taking care of your body. Were you able to increase the time in your walks? How did your muscles feel after starting strength training this week?

The upcoming week will be very similar to this week. What you need to focus on is increasing the amount of resistance you use. Schedule your workout times for the upcoming week.

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ACTION PLAN

1. Post your daily goal on the accountability thread.

2. Finalize your meal plan for the week. If you do grocery shopping, prepare foods ahead of time to make utilizing them easier as the week progresses. For example, clean and bag your veggies so they are easily a "grab and go" snack.

3. Schedule your workout times for the week ahead.

4. Get some sleep! Are you getting in 7 hours of sleep? Six? Five or less? Evaluate your sleeping habits and record your game plan for improving any deficiencies in your Jump Start Journal.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
Fitness Minutes: (23,450)
Posts: 18,722
1/18/13 12:33 A

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WHAT IS HUNGER?

In the past, you probably turned to food to cope with just about any situation or mood that didn’t agree with you. But now, if you are following the program, you are eating every 3 to 4 hours and following a routine – a structured, sensible way of eating. It’s tricky, after years of overeating, to understand what real, authentic hunger is. But here’s a useful tool that you can consult if you find yourself wanting to eat between meals or late at night before bed, even if you’ve had a snack.


HUNGER/FULLNESS SCALE

1 = starving, “could eat a horse”

2 = very hungry, experiencing physical discomfort

3 = slightly hungry

4 = neutral, no sensations either way

5 = satisfied

6 = too full, feeling physical discomfort

7 = stuffed, like you feel at the holidays


Throughout the day, and before and after each meal, take a moment to assess where on the Hunger/Fullness Scale you are. The goal is to ALWAYS stay between 3 and 5. If you wait until your true hunger dips to a 1 or a 2, you risk losing control as your blood sugar plummets.

It may take some practice before you know how to rate your hunger on this scale, and it will take time to learn to stop eating before you reach a 5. Eventually, you will be able to interpret your body’s hunger signals and instinctually respond with the right amount of food. But for now, this little scale can be very helpful.


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SAMPLE MEAL PLANS

Snack
2 servings Easy Raspberry Sorbet sprinkled with 2 Tbls chopped pecans or slivered almonds

Dinner
Chicken Fajitas: 5 oz boneless, skinless chicken breast, grilled; ½ C grilled or roasted sliced bell peppers; ½ C grilled sliced onion; ½ C salsa; 2 Tbls grated low-fat cheddar cheese; and 2 La Tortilla Factory multigrain wraps
Ice water or Iced tea


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Jump-Start Exercise Plan – Day 14

Jump Start Goal: Depends on level

Cardio/Warm-up: 5 to 10 min walk

Strength Exercises: Use Ab Strength Workout #1 (new on workout thread)
Beginners: Perform one circuit (12-15 reps each)
Challengers: Perform two circuits (12-15 reps each)

Stretching: Use Stretches #1 (new on workout thread)


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BONUS RECIPE

Easy Raspberry Sorbet

2 C frozen raspberries or other frozen fruit

3 Tbls apple juice or orange juice

½ tsp cinnamon or pure vanilla extract (optional)

Place ingredients in blender or food processor. Blend until smooth. Add additional juice if needed. The sorbet is best if served immediately, although it can be frozen. (35 calories per serving. 4 servings)


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ACTION ITEMS

1. Post your daily goal on the accountablity thread. Post your results from Thursday's goal.

2. Add a line to your Jump Start Journal each day going forward to rate your score on the Hunger/Fullness scale after each meal. If you are hitting 6 & 7 on a regular basis, you may need to revisit your meal plans.

3. It is Abs day! Complete the Jump Start workout today.

4. Finish working on your meal plan for the next week and either write in journal or post on SP.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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1/17/13 3:56 P

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emoticon emoticon emoticon Gr8 tips! Thanks! ordered the book, food diary & wall calendar!

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1/17/13 1:09 A

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DIGGING DEEP

What the contestants on the ranch learn over and over, and what you can learn at home, is that you are capable of achieving much more than you ever thought you could. When you push your limits hard, the payoff is big.

Digging deep involved finding some specific vision that will inspire you in those touch moments. You are mentally and physically stronger than you think you are. In your next workout, try pushing your limit a little bit farther than you have in the past. You may just surprise yourself.

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GENERAL WORKOUT GUIDELINES

-- It’s important to stay hydrated, so drink water before, during, and after your workouts. Remember, once you are thirsty, you are already dehydrated.

-- In general, keep your abdominal muscles engaged and your spine neutral. You want to maintain a strong structure through y our spinal column when exercising.

-- Never swing the weights when doing strength exercises. Move in a slow and controlled manner.

--Make sure to maintain steady, rhythmic breathing throughout all exercises. Avoid holding your breath when exerting yourself.

-- When you can do the recommended number of reps of a strength exercise without becoming fatigued, it’s time to increase the resistance.


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SAMPLE MEAL PLANS

Breakfast
¾ C Kashi GoLean cereal
1 C fat free milk
1 medium banana
1 hard boiled or soft boiled egg
Tea or coffee


Dinner
4 oz wild salmon, grilled or broiled
1 C steamed broccoli
¾ C cooked (1 oz dry) Ronzoni whole grain pasta with ¼ C low sodium marinara sauce and 1 Tbls grated Parmesan Cheese


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JUMP START EXERCISE PLAN – Day 13

Jump Start Goal: 46 min

Cardio:
Beginners: two 18 minute walks
Challengers: one 36 min walk

Mobility and Body Weight Exercises: 10 min
Beginners: 1 set after each walk of the Mobility Workout #3
Challengers: 2 sets after your walk of the Mobility Workout #3

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BONUS TRAINER’S TIP

From Jillian – Fish may be one of the best brain foods around. Many fish have high levels of omega-3 fatty acids, which are linked to brain functionality.


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ACTION ITEMS

1. Post your daily goal on the accountablity thread. Did you complete yesterday's goal?

2. It is time to start working on next week's meal plan. Complete your full meal plan and create your shopping list from that menu plan. That will help to avoid buying foods that are not a part of your planned meals or snacks. If it isn't in the house, you can't eat it!!!

3. Take today's advice and dig deeper on your workout today. Push yourself beyond what you have done in the past.

4. Find something that will motivate you this coming week to stay on goal. Whether a picture, positive affirmation, tv show, workout video, blog, SparkPage, etc. - put it where you can you can easily see it and be motivated.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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1/16/13 12:59 A

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THE DREADED PLATEAU

It is the moment that everyone dreads. You step on t he scale and end up with a big fat goose egg. Experts see it time and time again. Overexercising and undereating, in an effort to lose weight quickly, can shut down weight loss.

The worst mistake dieters make is allowing the numbers on the scale to discourage them. The best thing to do is to continue to eat right and exercise, even when the weight loss has slowed down. Consistency is key in both fitness and nutrition. What matters most is what you do over time.

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JUMP START SAMPLE MENUS

Snack
1 C fat free vanilla yogurt with 1 medium apple, diced and 1 Tbls ground flaxseed.


Dinner
1 serving Italian Flank Steak with Roma Tomatoes
½ C brown rice
2 C mixed baby greens with ¼ avodado, sliced, and 1 Tbls low fat Caesar dressing
Ice water or Iced tea

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JUMP START EXERCISE PLAN

Jump Start Goal: Depends on level

Cardio/warmup: 8-10 minutes

Strength exercises:
Beginners: 1 set ; challengers – 2 sets

Stretching 5 minutes


Cardio/Warmup: Walk foe 8-10 minutes at a moderate tempo

Upper body Strength Exercises: Use Upper Body Strength Workout #1

Stretching: Use Mobility Workout #2

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BONUS RECIPE

Italian Flank Steak with Roma Tomatoes

¼ C water or low sodium beef or chicken broth
¼ C balsamic vinegar
1 Tbsp chopped garlic
1 Tbls chopped fresh basil or 1 tsp dried
1 Tbls chopped fresh Thyme or 1 tsp dried
1 tsp mustard powder
½ tsp ground black pepper
1 ½ lbs flank steak, fat trimmed
8 roma tomatoes, halved crosswise

Mix all ingredients except the tomatoes and marinade in the fridge for at least 2 hours. Drain and pat dry before grilling. Marinade can burn if not properly blotted dry. Grill steak until done to your preference. Place tomatoes on the grill for 3-5 minutes until done to your likeness. Slice steak into thin strips and top with tomatoes and serve.

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ACTION ITEMS

1. Post your daily goal on the accountability thread. How did you do with Tuesday's goal?

2. Follow your meal plan to the letter. How are you doing this week?

3. Complete the Jump Start Exercise plan.

4. How often do you weigh yourself. What are the positives and negatives to weighing in when you do?


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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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347.5
338.75
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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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Posts: 18,722
1/15/13 2:59 A

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GET COMFORTABLE WITH BEING UNCOMFORTABLE


This may be one time in your life when crying is a good sign. It shows that you are alive! You are experiencing feelings and emotions that have been quieted by food for a long, long time.

Staying comfortable isn’t your goal right now. You need to learn to tolerate the feelings that are going to come up and just allow yourself to feel them, to stay with them. Remember, food is a false friend.

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ANIMAL PROTEIN

Meat
Choose lean cuts, such as pork tenderloin and beef chuck, sirloin or tenderloin. USDA Choice or USDA Select grades of beek usually have lower fat content. Avoid meat that is heavily marbled and remove any visable fat. Look for ground meat that is at least 95% lean.


Poultry
The leanest poultry is the skinless white meat from the breast of a chicken or turkey. When choosing ground chicken or turkey, ask for the white meat or buy at least 95% lean.


Seafood
In selecting seafood, look for fish (especially wild varieties) that are rich in omega-3 fatty acids. This include salmon, sardines, herring, mackerel, trout, and tuna.


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SAMPLE JUMP START MENUS

Snack
1 fresh pear
1 Tbls raw almonds


Dinner
3 fish tacos
1 C cubed melon w/1/4 C fat free frozen vanilla yogurt, 1 tsp chopped fresh mint and 1 Tbls almond slivers.


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JUMP START EXERCISE PLAN – Day 11

Jump Start Goal: 44 minutes

Cardio:
Beginners: two 17 minute walks
Challengers: one 34 minute walk

Mobility and Body Weight Exercises
Beginners: one set of Mobility workout #2 after each walk
Challengers: two sets of Mobility workout #2 after your walk


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BONUS RECIPE

Fish Tacos

Fish:
1 lb orange roughy or other boneless, skinless fish fillet, such as red snapper
3 Tbls lime juice
½ tsp paprika
½ tsp salt
½ tsp ground black pepper
½ tsp chili powder (optional)

Tacos:
8 whole grain high fiber tortillas
½ avocado, diced and lightly mashed
1/3 C shredded low fat Mexican or pepper jack cheese
½ C tomato salsa
4 Tbls chopped fresh cilantro
1 ½ C finely shredded cabbage
Hot sauce (optional)

Bake the fish until fork tender. Place ingredients in a warmed tortilla, wrap and eat.

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ACTION ITEMS

1. Post your daily goal on the accountability thread. How did you do with your goal from yesterday?

2. Eat within your range. How are you coming with your Streak for this week?

3. Complete the Jump Start Workout

4. Write a journal entry or blog about how you will feel when you lose the next 10 - 20 lbs.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
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347.5
338.75
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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
Fitness Minutes: (23,450)
Posts: 18,722
1/14/13 2:21 A

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FAST FOOD TRAP

Most Biggest Losers come to the ranch with pretty serious fast food addictions. Some of them eat 90 percent of their meals from fast food drive thrus. According to Bob Harper, eating healthy at a fast food restaurant is possible. While fast food isn’t on the menu this month, here are a couple of hints:

-- order salads, but pay attention to the ingredients. Go for the freshest & healthiest salad choices available.

-- order grilled chicken. Have them leave the condiments off and if possible, eat without the bun or substitute a healthier bun in its place

--stay away from the fries and fish. Both are typically fried.

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SAMPLE MEAL PLANS

Snack
2 Tbls almonds
1 medium peach or apple


Dinner
Chopped salad w/romaine lettuce
4 oz grilled chicken
1 C diced tomatoes
1 C diced cucumber
1 C sliced red onion
2 Tbls reduced rat feta cheese
2 Tbls low fat dressing
Ice water or iced tea

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NEW JUMP START EXERCISE PLAN w/WEIGHTS – Day 10

We will be adding dumbbells to our workouts. Choose a weight equal to your fitness level. Beginners should use a light weight while challengers should increase to a more medium sized dumbbell.


Jump Start Goal: Depends on your current level

Cardio/Warmup: 5 to 10 minutes walking

Strength Exercises: Beginners do one circuit (one set) and Challengers do two circuits (two sets) Perform these exercises in a circuit format with little or no rest between exercises. We will be using the Lower Body Strength Workout #1. It is located on the workout thread. Familiarize yourself with these exercises before beginning your circuit(s).

Once your circuit(s) are completed, then do one or two sets of the Mobility Workout #1, depending on your fitness level.

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ACTION ITEMS

1. Post your daily goal on the Accountability thread.

2. Stay within your meal plan and calorie goal.

3. Complete the new workout circuits.

4. Start a streak today to stay within your plan all day today. Then again tomorrow. And the day after.....
Post to your Jump Start Journal, SparkPage, Blog or on this thread how you do each day with your streak. Can you make it to the end of the month?

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
Fitness Minutes: (23,450)
Posts: 18,722
1/13/13 2:10 A

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THE INCONVENIENCE STORE

Convenience stores sure aren’t convenient to your health. If you are going to be in your car for any length of time, plan ahead for snack cravings. Stash a few healthy options in your glove compartment or purse. Some ideas: string cheese, Wasa crackers, yogurt, carrots, baked chips, or even a sandwich if you are traveling near a meal time. Add some fruit and nuts and you have a meal on the go.

Never let road food turn your weight loss momentum into road kill.

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SAMPLE MEAL PLANS

Breakfast
½ grapefruit
1 C whole grain high fiber cereal
1 C fat free milk
1 hard boiled egg
Coffe or tea


Snack
Green tea
2 mini blueberry bran muffins (from yesterday’s recipe)
2 tangerines


Lunch
Turkey burger: 4 oz 99% lean ground turkey, 1 slice tomato, and 2 leaves butter lettuce on ½ whole wheat pita
1 small side salad w/2 tsp low-fat dressing
Iced tea


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JUMP START EXERCISE PLAN – Day 9

Jump start goal: 46 minutes

Cardio:
Beginners – two 18 minute walks
Challengers – 1 36 minute walk

Mobility and Body Weight Exercises:
Beginners: one set of Mobility Workout #3 after each walk
Challengers: two sets of Mobility Workout #3 after your walk


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ACTION ITEMS


1. Post your daily goal on the accountability thread.

2. Check over your weekly meal plans. Do you have snacks planned that you can throw in your car or purse if you are going to be away from home for any length of time?

3. Complete the Jump Start Exercises

4. Start a streak! Posting here, SparkPage, Blog or Jump Start Journal - Set a goal that has been a challenge for you to complete and see how may days in a row you can accomplish that goal.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
Fitness Minutes: (23,450)
Posts: 18,722
1/13/13 2:08 A

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THINK OUTSIDE THE GYM

When you are on the road, on vacation, or visiting relatives, it’s tempting to think there is no way for you to work out. There is not excuse for skipping workouts, even when the gym isn’t an option. Do you need a gym to do push-ups? To jump rope? Do you need a treadmill to walk or run? Always remember, your workout can be portable if you think outside the gym.

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GETTING FITTE -- ENJOYMENT

If you like playing basketball with your kid, make it a part of your exercise routine. After the game, do some strength exercise for your upper and lower body and finish up with a thorough stretch.

Inline skating, kickboxing, cycling, and surfing are all excellent activities that will keep you active and healthy. Take advantage of any class you can find that will introduce you to new or forgotten ways to move your body. Can’t afford classes? Look for instructional DVDs or workouts on the web. Find activities that you enjoy and work them into your routines.

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SAMPLE JUMP START MENUS

Breakfast
2 mini blueberry bran muffins
Omelet: 3 egg whites (or egg beaters), 1 tsp olive oil, ½ cup diced tomatoes, 1 tsp chopped garlic, 1 Tbls chopped fresh basil, and 1 Tbls grated parmesan cheese
8 oz fat free milk
Coffee or green tea

Dinner
5 oz tilapia or red snapper, broiled w/fresh lemon wedges
2 broiled roma tomatoes (halved) sprinkled with 1 Tbls grated parmesan cheese and freshly ground pepper
1 C fat free milk
Green tea or coffee

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JUMP START EXERCISE PLAN – Day 8

Jump Start Goal: 44 min

Cardio:
Beginners: two 17 min walks
Challengers: one 34 min walk

Mobility and Body Weight Exercises:
Beginners: One set of Mobility Workout #2 after each walk
Challengers: Two sets of Mobility Workout #2 after your walk

(We will be starting to use weights soon – have them handy in your workout area)

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BONUS RECIPE

Mini Blueberry Bran Muffins
1 ½ C unprocessed wheat bran or oat bran
1 C whole wheat flour
2 Tbls ground flaxseed
1 ¼ tsp baking soda
1 teaspoon ground cinnamon
1/8 tsp salt
¼ C fat free milk
1/3 C honey
1 ripe medium banana mashed with a fork
1 large egg
2 tsp olive oil
1 tsp pure vanilla extract
1 C fresh blueberries (or other berries)

Preheat oven to 400 F
Lightly coat two 12 mini-muffin tins with olive oil cooking spray

In medium bowl, combine the bran, flour, flaxseed, baking soda, cinnamon, and salt. Set aside. In another bowl combine milk, honey, banana, egg, olive oil, and vanilla. Blend until smooth.

Combine the dry and liquid mixtures and stir until just combined. Add berries and stir again. Do not overmix.

Spoon 2 Tbls of batter into each muffin cup. Bake for about 8 min or until tops spring back when pressed gently. Do not overbake. Cool for 10 min before removing from cups. Can be served warm or cooled. 70 calories per muffin.

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ACTION PLAN

1. Post your daily goal on the Accountability thread.

2. Stick to your meal plan. NO CHEATING! Start a streak - do not cheat on your meal plan for three days in a row!

3. Complete the Jump Start Exercise plan.

4. It is time to plan the next 7 days of meal plans. Post to the threads, blog or your Jump Start Journal.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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GETSALONG Posts: 2,842
1/12/13 7:36 A

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emoticon love the journal tip! moving on!

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1/11/13 12:10 A

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YOUR CHEATING HEART

“Clean heart, clean conscience, clean pantry” should be your mantra. Don’t even think about trying to coexist with “the white stuff” lingering in your home. This advice from Cheryl Forberg, BL’s Nutritionist. That includes pasta, sugar, and white flour products – those highly processed snack and convenience foods that send your blood sugars soaring. Forberg insists that all BL contestants who go home purge their pantries of the white stuff.

If you feel the temptation to cheat coming on, do something proactive. Go for a walk, read a book, or browse the internet and find a support group. Don’t sit alone with those thoughts of temptation.

Another tactic: Write down your thoughts on paper (your Jump Start Journal). Describe every worry and feeling you’re experiencing. No one else has to see that piece of paper – it is like a letter you never have to mail. But get it out of your system and move on.

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MORE ON PROTEIN
What: Animal protein, dairy, and vegetarian protein
When: With every meal and snack
How Much: 30% of your daily menu

Remember to include protein with each meal and each snack so your body can use it throughout the day. There’s plenty to choose from in three different protein groups: animal protein, fat-free or low-fat dairy protein, and vegetarian protein.

-- Choose a variety of proteins each day to meet your calorie goal.

-- Limit your servings of lean red meat to two a week. Red meat tends to be higher in saturated fat.

-- Fish is an excellent source of protein, omega-3 fatty acids, vitamin E, and selenium. Cold-water fish such as salmon and tuna contain more heart-healthy fats – but they also have more calories.

-- Avoid processed meat such as bologna, hot dogs, and sausage. They’re generally high in fat, sodium, and calories.

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SAMPLE MEAL PLANS

Breakfast
1 whole grain bagel with 2 Tbls low fat cream cheese and 3 oz lox or smoked salmon
½ C raspberries
8 oz fat free milk
Green tea or coffee

Snack
2 Tbls walnuts
1 medium orange

Dinner
4 oz wild salmon, grilled
8 medium asparagus spears, grilled
1 serving wild rice with toasted almonds
Ice water or iced tea

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JUMP START EXERCISE PLAN – DAY 7

Jump Start Goal: 42 minutes
Cardio: Walk 32 minutes
Mobility and Body Weight Exercises: 10 minutes

Cardio
Beginners – break into two 16 minute walks
Challengers – walk 32 minutes straight

Mobility
Beginners – 1 set each of Mobility Workout #1 after each walk
Challengers – 2 sets each of Mobility workout #1 after your walk

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ACTION ITEMS

1. Post your daily goal and how you did with the previous day's goal on the accountability thread. Take a look back over the past week's daily goals. How often have you hit your goals and if not, what do you need to do to ensure your daily success?

2. Stick with your meal plan. No cheating!!! I've said this a few days in a row, but take a look back. Are you able to go 1 day, 2 days, 3 days, or more without cheating? If not, how can you resolve giving into temptations?

3. Complete the Jump Start Exercise Program for today.

4. This is tied back to the number 1 & 2 action items above. If you aren't hitting your goals or are cheating on your meal plan, do as suggested above. Write in your journal the reasons why. They may be simple, they may be very complicated. Your task is to write all of the reasons and your game plan for overcoming these obstacles.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
365
356.25
347.5
338.75
330
GETSALONG Posts: 2,842
1/10/13 12:01 P

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1/10/13 1:09 A

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BREAK IT DOWN


It’s probably the single best piece of advice anyone could ever give you for just about any situation. Just. Break. It. Down. When overwhelmed by a temptation, a task, or the duration of an upcoming workout…slow down the negative momentum that’s building inside, the resistance to the task at hand. Take a deep breath. Find a center of calm. Then just put one foot forward, then another, then another.

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GETTING FITTE – TYPE

The type of exercise you choose will have a great impact on whether you can maintain a fitness program. In the Jump Start Program, we are using walking for cardio along with some dumbbell and body-weight strength training. However, if you prefer cycling to walking, then by all means, make the switch. Studies show that if you like what you are doing, you are more likely to stick to it.

If using dumbbells makes you want to throw them out the window, then there are several strength training options as well. Tubing, elastic bands, medicine balls, weighted water balls, and stability balls can all enhance your workout.

Just remember that the best exercise if the exercise that you actually do!

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SAMPLE JUMP START MENUS

Snack
1 hard boiled egg
1 C cherry tomatoes
3 olives

Snack
1 medium apple sliced with
1 Tbls almond butter

Dinner
6 oz halibut, grilled
¾ C cooked wild rice
3 C baby spinach, steamed
1 C fresh blackberries with ¼ C low fat vanilla yogurt and 1 Tbls chopped pecans
Ice water or green tea

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JUMP START EXERCISE PLAN – DAY 6

Jump Start Goal: 40 minutes
Cardio: Walk for 30 minutes
Mobility and Body-Weight Exercises: 10 minutes

Cardio:
Beginners – break into two 15 min walks
Challengers – walk for 30 min straight

Mobility:
Beginners – do one set of the Mobility Workout #3 after each walk
Challengers – do two sets of the Mobility Workout #3 after your walk

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BONUS TRAINER’S TIP
Jillian says: If you already have a moderate level of fitness and you are looking to kick it up a notch, try adding some jump work to your routine. If you are doing squats, try a jump squat. Or try some jumping lunges. And for a little variety with your cardio, try jump rope or jumping jacks.

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ACTION ITEMS

1. Post your daily goal on the accountability thread. Be sure to post how you did on the previous day's goal.

2. Stick to your meal plan - NO CHEATING!! Use today's recommendations when you find yourself wanting to break your plan.

3. Complete the Day 6 exercise program. Tell us how you are doing so far with the exercise plan. We will be adding weights to our workouts very soon.

4. Write in your journal or blog what seems most overwhelming to you so far. Then following today's advice, Break...it...down! How can you complete that item in smaller steps?

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


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1/9/13 12:52 A

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PICK YOUR TEAM CAREFULLY

Just as you want to rid your kitchen and pantry of temptations, clear your head of negative thoughts, and reduce and simplify complications in your life, you also need to surround yourself with friends and family who will support you and your priorities. Weight loss is not a game of solitaire. There will be times when you need to pick up the phone and talk to a friend, go online to find a supportive community, such as SparkPeople, or simply walk into the next room for a reassuring hug.

Think of four or five people you trust. Let them know what they can do to help you, whether it is providing company on your morning walk, sharing healthy cooking tips, or giving you a pep talk when you need one. Surround yourself with people who support you and your goals.

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WHOLE GRAINS

Whole grains are those that have undergone minimal processing and thus have retained most of their nutritional value. When whole grains are refined, important nutrients are removed. All that is left is starch, which is loaded with carbohydrate calories and little else. Look for whole grains in bulk bins at your local grocery or health food store. Since you are not paying for expensive packaging, significant cost savings, up to 50 percent or more can be passed on to you.

-- When choosing bread products, always read the label. If it includes the word “enriched,” the product probably contains white flour – meaning it is low in fiber and nutrition. Choose breads with at least 2 grams of fiber per serving, but aim for 5 grams. The first ingredient should be “whole wheat” or “whole grain.” “Wheat Flour” isn’t necessarily whole wheat; it usually means enriched flour with some whole wheat added.

-- Choose packaged cereal with less that 5 grams of sugar and at least 5 grams of fiber per serving.

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SAMPLE MENU PLANS

Breakfast
Greek Yogurt Parfait
3 slices turkey bacon
1 hard boiled egg
Tea or coffee

Snack
½ cup fat-free cottage cheese topped with 1 Tbls slivered almonds and 1 medium pear, chopped.

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JUMP START EXERCISE PLAN – Day 5

Jump Start Goal: 38 minutes

Cardio: Walk 28 minutes
Mobility and body weight exercises 10 minute

Beginners: two 14 minute walks followed by 1 set of Mobility Workout #2
Challengers: one 28 minute walk followed by 2 sets of Mobility Workout #2

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BONUS RECIPE

Greek Yogurt Parfait

½ cup sliced fresh strawberries
1 Tbls low fat granola
1 C fat-free Greek-style yogurt or low fat vanilla yogurt
Fresh mint sprig (optional)

Layer ingredients in a parfait-style glass

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ACTION ITEMS

1. Post your daily goal on the Accountablity thread. How did you do with yesterday's goal?

2. Post all of your food today and stick to your meal plan.

3. Complete your Jump Start workout. If you are at a higher level, be sure to increase the intensity of your workout.

4. Add a list to your journal of family/friends you can turn to when you need some support. If you ever watch the Biggest Loser, you will see team mates encouraging and supporting each other so that they don't give up or give in.

5. Bonus item -- encourage at least one person on SP.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


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1/8/13 1:20 A

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THE POWER OF A LIST

There is nothing like a list to concentrate the mind. Putting pen to paper is a powerful tool in this process. Just as logging your food, logging your reasons for losing weight is going to come in handy for two reasons; It will help motivate you in the beginning and help you stay motivated later on when your resolve may falter.

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FRUIT

--Enjoy at least one whole, raw fruit each day

--Savor fruits from different color groups for a variety of nutrients each day

--When snacking, remember dried fruits such as berries or raisins are more concentrated in calories

--It’s optimal to eat fruit when it is in season

--When cooking, consider adding some fruit to your grain or savory dishes

--Choose whole fruit rather than fruit juice which contains less fiber

--Fresh fruit is preferable, but frozen fruit is fine if not packaged with sugar or syrup

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GETTING FITTE – TIME (duration)

Duration is how long you actually exercise. We are all challenged to find time to exercise, or to do anything at all. It is recommended that you get 20 to 30 minutes of cardio work 3 to 5 days a week. In this program we are starting off with 20 minutes of exercise and adding 2 minutes per day. For beginners, it is acceptable to break these into smaller bouts of exercise each day.

Week 1: Stuck in your seat?

The goal of this week is to simply start moving. Performing mobility and body-wieght exercises will get you ready for the resistance exercises that will be added soon. Many of us tend to be professional sitters, slumped over a computer or stuck behind the wheel of a car, which weakens and tightens the muscles of the back and chest, as well as the hips and buttocks. These mobility exercises dynamically stretch and strengthen targeted muscles while improving flexibility, range of motion, posture and circulation.

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SAMPLE MENU PLANS

Breakfast:
1/3 cup old-fashioned oatmeal (cooked in 2/3 cup water) with ½ banana, sliced, and ½ cup fat free Greek-style yogurt mixed with ½ teaspoon pure vanilla extract.
Coffee or tea


Lunch:
Tuna Melt: 6 oz. water-packed tuna drained, mixed with 2 Tbls diced onion and 2 Tbls low-fat vinaigrette on a toasted Thomas Whole Grain English Muffin, topped with 1 slice low-fat cheddar cheese

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JUMP START EXERCISE PLAN – DAY 4

Jump Start Goal: 36 minutes

Cardio: Walk 26 minutes

Mobility and Body Weight Exercises: 10 minutes


Cardio
Beginners should break their walk into two 13 minute sessions
Challengers walk for 26 minutes

Mobility
Beginners use Mobility Workout #1 – one set per walking session
Challengers use Mobility Workout #1 – two sets after the walking session

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TRAINER BONUS TIP
From Bob Harper:
Snacking is crucial to maintaining stable blood sugar and a high metabolism and curbing cravings. Nuts, low-fat string cheese, and apples are portable, perfect power snacks. The fiber in an apple helps regulate your blood sugar level and keeps you from crashing.

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ACTION ITEMS

1. Post your daily goal on the Daily Accountability Thread

2. Stick to your meal plan - no cheating! Log your food in SP or your Jump Start Journal

3. Complete today's Fitness Routines

4. Create a list either in a blog or in your Journal about five specific reasons you want to lose weight.


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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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1/6/13 11:22 P

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GET SELFISH WITH YOUR TIME

If ever there was a time to go minimalist with your social calendar, this is it. You need to create the time and space to focus on the job at hand: losing weight. Adding more obligations to your life at this moment is simply going to compete for the time and attention you need to devote to eating right, working out, and staying focused.

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VEGETABLES
One of the carbohydrates discussed in the Jump Start Program is vegetables. Here are some hints from the Biggest Loser Nutritionist:

-- Cook your vegetables for the least amount of time possible to preserve nutrients

-- Avoid added fat: steam, grill, or stir-fry veggies in a nonstick pan

-- Try to eat at least one raw vegetable each day

-- Eat a vegetable salad most days of the week

-- Plan ahead – keep cut up vegetables such as bell peppers, broccoli, and celery in your fridge for easy snacking both at home and away

-- Starchier vegetables such as pumpkin, winter squash and sweet potatoes are higher in calories and carbs, so you should limit them to a serving or two per week

-- Fresh vegetables are best, but it’s perfectly okay to choose frozen. If you opt for canned, watch the sodium content and rinse the veggies before eating

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CALCULATING TARGET HEART RATE
Your target heart rate – the rate that you should aim to achieve in your workouts – can be easily calculated.

Start with:

220 – (your age) = Maximum Heart Rate
then
Maximum Heart Rate x .80 = Low Range Target Heart Rate
or
Maximum Heart Rate x .85 = High-Range Target Heart Rate

Shoot to keep your heart rate within this range when working out to achieve the best calorie burn.

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SAMPLE MEAL PLAN IDEAS

Lunch
Turkey Burger – 4 oz 99% lean ground turkey
1 slice low fat swiss cheese
2 large leaves butter lettuce
1 large slice tomato
1 slice red onion
And 1 Tbls reduced calorie ketchup on Ezekiel sesame whole grain bun

Cubed melon with fresh mint

Ice water or Iced tea


Snack
1 large peach or apple
2 Tbls raw almonds

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JUMP START FITNESS – DAY 3

Jump Start Goal: 34 minutes

Cardio: Walk 24 minutes (increased by 2 minute)

Mobility and Body-Weight Exercises: 10 minutes


Cardio:
Beginners break walk into two 12 minute walks
Challengers do entire 24 minutes all at once

Mobility:
Use Mobility Workout #3
Beginners do one set with each 12 minute walk
Challenges do two sets with each 24 minute walk

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Action Items:

1. Post your daily goal and results from yesterday's goal on the Daily Goal thread.

2. Complete and post here or in your journal, your meal plans for the next week.

3. Complete the Jump Start Workout for Day 3. Modify the workout if you are already above the level of the posted workout. The goal is to increase your time or intensity.

4. Add a blog or Jump Start Journal entry about your next mini-goal. What is it and how do you propose to hit it.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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1/6/13 11:05 P

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Action Items for Sunday:

1. Post your daily goal and previous result on the companion thread.
Wrote it in my journal - forgot to post it here. Will get tomorrow's posted right after this so I don't forget.

2. Plan your menus for Monday and Tuesday
Done -- Am even trying a new recipe tomorrow -- modifying a cabbage and shrimp stir-fry.

3. Complete the Daily Jump Start Workout or modify it if your fitness level is higher. Shoot for greater intensity.
Today is rest day.

4. Write a journal entry or blog about how you handle weekends. Are your weekends different than your week day routines? Do you take a day off over the weekend? Do you use this time to prepare for the coming week? And so on...
Going to write a blog right after this -- not sure this will end up being the topic though.

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


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JFROGSPYDER's Photo JFROGSPYDER Posts: 4,103
1/6/13 5:34 P

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I thought sure I had bought this book, but I can't find it anywhere!! Guess I need to order it again!!!! This is good stuff!!!!

✔ Central Time Zone
Hugzz ~
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((¸¸.•´ ..•´K3 Jae-:¦:- ♡♡
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KaMp KoOkinG KounSeloR

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GETSALONG Posts: 2,842
1/6/13 1:48 P

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emoticon Wow, what a quote! I am doing this for me, and I have to stay committed to all of this, I am the only one who can do it for me, and I am worth it. Thank you for posting that!

emoticon Luv! Luv! Luv! the singing idea!

emoticon

HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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1/6/13 3:00 A

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DAY 2 – WHO ARE YOU DOING THIS FOR?


Michelle Aguilar from Season 6 of the Biggest Loser came to her pivotal moment during a heart-to-heart with Jillian. Michelle realized, “Nobody is going to fix this for me. I have to fix this. And I have to tell myself every day that I’m worth fixing. I’m worth giving 100 percent for. Otherwise, nothing is really being accomplished. The weight will just come right back on.”

So starting today, you need to understand one thing: YOU are the most important person in the process. Not your parents, not your spouse, not your kids, not your friends. You are getting healthy for you. You are making choices beneficial to you. And guess what? You’ll be happier as a result...and so will everyone else in your life!

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MORE ON CARBOHYDRATES

What: Vegetables, fruit, and whole grains
When: With every meal
How much: 45% of your daily menu

--Aim for a minimum of 4 cups of a variety of fruits and non-starchy vegetables daily
--Favor fresh fruits and non-starchy vegetables over grain products
--Choose whole grain foods in moderation. Select whole grain products with a high fiber content – aim for at least 5 grams per serving.

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INTENSITY: LOAD, SPEED, AND EFFORT

There are many ways to increase or decrease your intensity. One way is through “Load.” Load is just the amount of resistance you use in your workout. In the beginning, you will only be using your own body weight as your Load. As we progress through the Jump Start Program, we will be adding weights to our workouts for added Load.

Another way to vary intensity is through “Speed.” During your cardio walks, you can increase the intensity by simply walking faster. It will help you burn calories faster and strengthen your heart.

Effort is one of the most common ways to vary intensity. How hard are you working? If you watch the Biggest Loser workouts, these contestants are sweating up a storm. You will see them even scream as they are pushing themselves to the limits. You automatically know that they are getting more out of their workout than someone like me who hates to sweat.

I’m not saying that you need to sweat like a pig to get a good workout, but ask yourself this question – Could I be putting forth more effort into my workout?

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MENU PLAN IDEAS

Lunch
6 pieces California roll brown rice sushi
1 Asian or Bosc pear
Ice water or iced tea


Dinner
Doc’s Chili
Side salad w/1 Tbls low-fat vinaigrette
Ice water or iced tea

Snack
6 Tbls hummus
2 medium celery stalks


RECIPE BONUS

Doc’s Chili

3 C chopped yellow onions
1 ¼ pounds 99% lean ground turkey or turkey sausage
3 C diced tomatoes or 1 28 oz can roasted diced tomatoes, undrained
1 ½ C cooked pinto beans, rinsed & drained
1 ½ C cooked black beans, rinsed & drained
1 C fat-free, low sodium chicken broth
2 Tbls chopped garlic
2 Tbls chili powder
1 Tbls chopped oregano or 1 tsp dried oregano
1 tsp cumin
1 tsp mustard powder
½ C sliced black olives
½ C chopped scallions or chopped fresh cilantro

Makes 12 servings @ 150 calories each

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JUMP START EXERCISE PLAN – DAY 2

Jump Start Goal: 32 minutes

Cardio: Walk 22 minutes (increasing time by 2 minutes)*

Mobility and Body Weight Exercises: 10 minutes using Mobility Workout #2


Cardio:
Beginners – do two 11 minute walks
Challenges – do all 22 minutes at once

Mobility:
Beginners – do one set after each 11 minute walk
Challenger – perform two sets after your walk

*modify your workout routines to match your fitness levels. Be sure you are increasing your time or intensity.

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BONUS TRAINER TIP!
From Bob: Add singing to your workout! It helps you breathe more deeply and take in more oxygen, improves our aerobic ability, and releases muscle tension. Singing also tones abdominal and intercostals muscles and helps stimulate circulation.


Action Items for Sunday:

1. Post your daily goal and previous result on the companion thread.

2. Plan your menus for Monday and Tuesday

3. Complete the Daily Jump Start Workout or modify it if your fitness level is higher. Shoot for greater intensity.

4. Write a journal entry or blog about how you handle weekends. Are your weekends different than your week day routines? Do you take a day off over the weekend? Do you use this time to prepare for the coming week? And so on...

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Edited by: HONEYLEA at: 1/6/2013 (22:53)
“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
1/5/13 11:41 P

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I need to remember to check in earlier in the day!!! emoticon

Beverly (AKA ENERGIZER_BUNNY)
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Check, I commit! emoticon emoticon emoticon

emoticon emoticon emoticon Thanks!!! this is awesome. I think I'll order in the book :)

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1/5/13 1:48 A

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TIME FOR YOUR TRANSFORMATION!

It’s time to commit yourself without distraction to clean out your pantry and get your workout clothes and comfortable shoes ready. Pare your social calendar to a minimum. Avoid scenarios and people that tempt you. You are about to create an environment dedicated to YOUR goals. Make small changes every day and the cumulative effect will amaze you.

Everyone starts a transformation from a less-than-optimal place – so it’s normal to feel a little uncomfortable at first. But don’t worry. It will become comfortable and even second nature to you by the end of the month.

In the Jump Start book, each day going forward has a daily workout schedule, menu plan, and tips. Without having the book, it would be too daunting for me to give you every piece of information each day. So my plan going forward will be to have you use your meal plans and workout routines. I will give you some suggestions for meal plans and let you know what the BL workouts suggest. I’ll throw in some additional topics of discussion on nutrition and fitness and even the occasional recipe. While you may not be following the meal plan as written in the book, perhaps the suggestions I’m passing on can be used in later meal planning.

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Day 1 – Make up your mind now!

Bob Harper calls this starting day a crucial stage for “getting your head in the game.” Now is the time to keep your commitment to yourself, to believe that you can do this. You are going to take responsibility for your health. You are going to dig deep into strengths you never knew you had.


Let’s start with the central players of your new eating plan, your three new best friends – and one villain.

Carbohydrates, Protein, and Healthy Fats (No White Stuff!)


When we talk about carbohydrates, we are not talking about bagels and chips. We are referring to vegetables, fruits and whole grains.

By protein, we don’t mean fast food burgers or hot dogs, but lean meat, chicken and fish.

And when it comes to healthy fats, nope, put down the cream cheese! Healthy fats are things like a splash of olive oil, a slice of avocado, and a few nuts and seeds.

And finally, no white stuff! There’s no good stuff in white stuff. White stuff is white rice, white flour, white sugar, white pasta. Most, if not all, of the nutritional value has been processed away.

We will be exploring these nutritional topics in greater detail over the next several days.

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SAMPLE MEAL PLAN IDEAS

Breakfast
1 Ham & Cheese Breakfast Melt*
¾ cup fresh blueberries
8 oz. fat free milk
Tea or Coffee

Snack
1 large apple
1 stick low fat mozzarella string cheese
Ice water

Lunch
Turkey wrap
Baby carrots
1 cup Jicama sticks
Ice water or iced tea

Dinner
5 oz. boneless, skinless chicken breast grilled or broiled
8 medium asparagus spears, grilled or broiled
1 cup cherry tomatoes with 1 tablespoon balsamic vinegar & 1 tablespoon chopped fresh basil
8 oz fat free milk


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Next is the fitness portion of the program. Here we will be exploring in greater detail “Getting FITTE”

Frequency
The American Council on Exercise recommends 20 – 30 minutes of cardiovascular exercise 3 to 5 days a week and strength training twice a week. You can combine both on the same day, or keep them separated. It is your personal preference. We are going to begin with a little higher frequency to help establish a new, healthy behavior pattern.

Day 1 Exercise Plan **

Jump-Start Goal: 30 minutes

Cardio: Walk 20 minutes

Mobility & Body-weight Exercises: 10 minutes using the Mobility Workout #1 located on the Workout Routine thread.

Cardio
Beginners – break your 20 minute walk into 2 sessions
Challengers – walk 20 minutes non-stop

Mobility and Body-Weight Exercises
Beginners – perform 1 set with each 10 minute walk
Challengers – perform 2 sets after walk

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Action Items for Saturday:

1. Post your daily goal and results from yesterday's goal on the Daily Goal thread.

2. Make sure your weekend meal plan is done. Post in on SP or write it in your Jump Start Journal.

3. Complete the Jump Start Workout for Day 1. Modify workout it you are already above the level of the posted workout. The goal is to increase your time or intensity.

4. Start working on your menu plans for next week. Add items to your grocery list if needed to make an item on the menu. When you do grocery shopping, by having this list - stick to it and do not give into impulse buying. Buy only those things needed to follow your planned menus.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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1/5/13 1:43 A

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Action items for Friday, January 4th:

1. Go to the Daily Goal thread and post your goal and results.
DONE

2. Make a date with yourself starting Saturday for your workouts for the next 7 days
DONE -- Every day except Sunday and Friday -- 10 - 15 minutes

3. Find at least one buddy - either a person physically available to you or a friend on SP. Anyone is fine as long as they will be a source of support and encouragement.
Looks like I have found my buddy! Are you ready EB?

4. Gather your workout equipment in one convenient location to make the facilitation of your workout easier.

I've bookmarked the chair workouts on SP, I have an elementary knowledge on how to work my kinect now, and the treadmill is ready to go.

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
1/4/13 10:48 A

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Action items for Friday, January 4th:

1. Go to the Daily Goal thread and post your goal and results.

Done

2. Make a date with yourself starting Saturday for your workouts for the next 7 days

Every day except Sunday; at least 10 minutes before breakfast.

3. Find at least one buddy - either a person physically available to you or a friend on SP. Anyone is fine as long as they will be a source of support and encouragement.

Hey, Laura! Wanna be my buddy????

4. Gather your workout equipment in one convenient location to make the facilitation of your workout easier.

My DVDs and resistance bands are by my computer.

Beverly (AKA ENERGIZER_BUNNY)
**********

“Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.” ~~~Norman Vincent Peale~~~


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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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1/4/13 1:57 A

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BUILDING A FITNESS FOUNDATION

No, you aren't expected to run a marathon at the beginning of this Jump Start program. The first few days will be about building a fitness foundation. That means preparing your body for the type of training you see on the Biggest Loser. The goal in this initial phase is to build cardiovascular and muscular endurance, increase core strength and stability (deep muscles that support the spine), and improve mobility (flexibility and range of motion)

We will be starting slowly so that you can begin to build activity into your daily life. Exercise should be as routine as brushing your teeth each day.

So for today, we are going to start getting organized and prepared both mentally and physically.

1. Assess where you are today

Are you new to exercise? Just fell off the wagon? Or perhaps you are currently exercising? The BL exercise routines we will be using will have both beginner and challenger levels to them. However, they are geared towards people who are not already doing a full workout each day. If you fall into this category, then the fitness portion of the Jump Start program will need to be modified to fit your current fitness level. I will be happy to work with anyone individually to adjust these routines. Just let me know if you need assistance.


2. Make a plan

As we have been talking about this week - planning and organizing are key.

--Make a date with yourself to exercise
--Set an alarm to remind yourself of your workout time
--pack your gym bag or layout your workout clothes the day before your scheduled workout

3. Build a team
Find a buddy! Either someone local, a close friend or family member, or someone on SP that will discuss your fitness with each day. If it is someone local, try to workout together. We all need encouragement and support to keep going when our minds try to tell us to quit.

4. Move it!

Concentrate on becoming more active as you are going about your daily life. Walk more. Park further away from buildings. Get up and stretch or walk to a co-workers desk instead of calling them. (or for us die-hard First Steppers -- wall push-ups in the bathroom stall!)


5. Gather your equipment

In order to make things simple, especially for those who don't have a fitness membership to a gym, the equipment needed to complete the routines we talk about will be limited. Again, you can adjust your workouts to allow for the equipment and facilities you have access to.

-- Your body (your own body weight is an effective tool)
-- A mat (a good athletic or yoga mat or a carpeted floor will work)
-- A set of dumbbells 5 to 15 lbs for women, 10 - 25 for men. If you do not have a set, weighty household objects will work too.
-- A pair of good walking shoes. Take care of your feet!

6. Get FITTE

"FITTE" is an acronym to help you remember the elements of an exercise routine:

F - Frequency - how often you work out
I - Intensity - how hard you work
T - Time - the duration of your workout
T - Type - the kind of exercise you are doing
E - Enjoyment - how much pleasure you get out of the activity

Over the next several days, we will be discussing more in-depth the specifics of your fitness routines.

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Action items for Wednesday:

1. Go to the Daily Goal thread and post your goal and results.

2. Make a date with yourself starting Saturday for your workouts for the next 7 days

3. Find at least one buddy - either a person physically available to you or a friend on SP. Anyone is fine as long as they will be a source of support and encouragement.

4. Gather your workout equipment in one convenient location to make the facilitation of your workout easier.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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1/4/13 1:54 A

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Today's Action Items:

1. Post your daily goal on the companion thread. Did you meet your goal yesterday?
DONE

2. Create your meal plan through the weekend. Record this in your Jump Start Journal.
DONE

3. Prepare your kitchen to make meal preparation easier and less time consuming. This can include:
Working on this one -- still a couple of things to do tomorrow

-- Food scale, measuring cups, recipe books etc. should be at your finger tips. You are more likely to measure your portion sizes if the proper equipment is easily accessable.
WHen I finish cleaning off the last counter, these will come out of the cupboard tomorrow,

-- Clean out the fridge/cupboards. Get rid of unhealthy foods. If you don't want to throw it out, donate it to the local food bank.
On my list for tomorrow -- garbage day

-- Start your grocery list. Keep a grocery list going of healthy staples that you need in your cupboards and fridge to make healthy meals. This way, on shopping day, you do not forget to pick up those staples. If you are missing an ingredient to make what is on your meal plan, it is too tempting to eat something unhealthy in its place. Remember, it is all about planning and organizing!
I have started this. Usually shop on Sundays

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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1/3/13 2:59 A

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THE WHAT, WHEN, AND HOW OF EATING

Today we are looking at the basics of our eating habits. Tomorrow we will take a look at fitness. Starting Saturday we will be putting these two areas of information into practice, so the next couple of days should be spent preparing for our daily meals and fitness routines.

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When it comes to losing weight, ignorance is never, ever, bliss. The Biggest Loser's Nutritionist Cheryl Forberg, has worked with every BL contestant. One thing that she can testify to is the fact that each of them do not know about feeding their bodies which is a huge factor in their weight gains.

Most overweight people have no idea how many calories their bodies need. They have no idea how to spread out calories throughout the day. They don't understand the impact that eating the right combinations of foods every 3 to 4 hours is going to have on their energy and satiety. They are meal skippers, often having just one or two meals a day. Then when they do have a meal, they will overeat, usually with the wrond types of foods.

The surest way to improve any skill is to Practice, Practice, Practice. By the end of the month, you should have the same strategies the BL contestents use every day at the ranch:

1. Plan meals and snacks

2. Eat breakfast

3. Eat fruit and/or veggies with every meal

4. Include protein in each meal and snack


GIVE YOUR TASTE BUDS A CHANCE
Many people starting a meal plan may ask about "cheat days" and can they be added as part of the plan. The answer is "Not really."

Give your taste buds a chance. Get 7 good eating days under your belt before "cheating". Don't worry that you will have to give up all of your favorite foods forever, just commit to yourself to go 1 week - 7 days - of following your meal plans to the letter. No cheating. After 7 days, take note of your energy level and clarity. How are you sleeping? You will find that you have fewer cravings for sugary or salty items.


NO CHEAP CALORIES
The foods that you should be introducing into your diet are nutritionally dense. No cheap calories. The higher the quality of the food you eat, the more nutritious it is, the less of it you'll need in order to feel satisfied.

As you are planning your meals, the majority of the foods you plan to eat shoud be fresh and wholesome -- not processed. If it grows out of the ground or you can pick it from a tree, it should be in your meal plan.

Your meal plans should account for eating five times a day - Breakfast, Lunch & Dinner plus 2 snacks. Snacks should be around 100 - 150 calories each and the rest of your daily calorie goals split fairly evenly between your three meals. Keep this in mind when you make your meal plans.

As we progress through the month, I'll be talking more about specific nutritional facts and hints. To start us off, the Biggest Loser follows a 4-3-2-1 food pyramid.

4 - At least 4 servings of fruits and veggies a day

3 - 3 servings of protein foods a day

2 - 2 servings of whole grain foods a day

1 - The extras - shooting for 200 - 250 calories a day


Now some of the number of servings may vary depending on your calorie goals. The Biggest Loser diet is based on a 1500 calorie diet. Adjust your number of servings to match with your calorie goals.

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Today's Action Items:

1. Post your daily goal on the companion thread. Did you meet your goal yesterday?

2. Create your meal plan through the weekend. Record this in your Jump Start Journal.

3. Prepare your kitchen to make meal preparation easier and less time consuming. This can include:

-- Food scale, measuring cups, recipe books etc. should be at your finger tips. You are more likely to measure your portion sizes if the proper equipment is easily accessable.

-- Clean out the fridge/cupboards. Get rid of unhealthy foods. If you don't want to throw it out, donate it to the local food bank.

-- Start your grocery list. Keep a grocery list going of healthy staples that you need in your cupboards and fridge to make healthy meals. This way, on shopping day, you do not forget to pick up those staples. If you are missing an ingredient to make what is on your meal plan, it is too tempting to eat something unhealthy in its place. Remember, it is all about planning and organizing!

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To really get the biggest bang out of your Jump Start Program, limit your extras and stick to whole foods as much as possible. You'll be glad you did when you step on the scale!

As you are progressing through the Jump Start Program, you should...

...Plan meals in advance.

...Schedule your three small meals plus two or three light snacks every day. Skiping meals leads to excessive hunger, extreme eating and extra calories.

...Pay attention to your portion sizes.

...Minimize saturated fat, trans fat, added sugars, processed foods, and excess salt.

...Record all meals and snacks into the SP tracker or your Jump Start Journal

...Drink at least 8 servings of water a day.

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


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RICHILA's Photo RICHILA SparkPoints: (56,213)
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1/2/13 10:32 P

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Dang! I haven't been able to breathe since the 30th. Reading this thread reminded me that I own the book. I'm in- just moving slow.


"Through dangers untold and hardships unnumbered, I have fought my way here to the castle beyond the Goblin City to take back the life that weight and ill health have stolen. For my will is as strong as yours, and my kingdom is as great.. You have no power over me."


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JFROGSPYDER's Photo JFROGSPYDER Posts: 4,103
1/2/13 7:22 P

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1. Three specific goals you have for the month of January
~~ I will walk 1000 steps daily, consistently, by the end of the month!!
~~ I will eat breakfast every morning!!
~~ I will blog my results, good or bad, on SP!!

2. A meal plan for today and for tomorrow
~~ I will use the "MyPlate" method !!!!

3. Your planned workout for today and for tomorrow
~~ I will walk at least 500 steps daily!!

4. Write a Journal entry or an SP Blog about where you are right now – physically, emotionally, mentally and spiritually. This does not need to be posted in a public format if there are things you would rather keep private. The main thing is that you really think about this, be truthful with yourself and honestly assess where you are right now. (if this one takes a few days, that is ok as long as you are completing this exercise)
~~

5. Starting weight for the month (use last weigh-in if you didn’t step on the scale today)
~~ I actually weighed 251.2# this morning!!!!

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1/2/13 3:18 P

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1. Three specific goals you have for the month of January
~~ To start exercising again. 3 - 4 days per week, working up to at least 20 minutes.
~~ To be active with SP - tracking & journaling/blogging
~~ To continue the decluttering of my surroundings

2. A meal plan for today and for tomorrow
~~ Both are done and groceries are purchased

3. Your planned workout for today and for tomorrow
~~ Today - Chair Exercises
~~ Tomorrow - nephew is teaching me how to use my kinect/xbox

4. Write a Journal entry or an SP Blog about where you are right now – physically, emotionally, mentally and spiritually. This does not need to be posted in a public format if there are things you would rather keep private. The main thing is that you really think about this, be truthful with yourself and honestly assess where you are right now. (if this one takes a few days, that is ok as long as you are completing this exercise)
~~ I'll be writing a great deal of blogs about this. The first one is already posted

5. Starting weight for the month (use last weigh-in if you didn’t step on the scale today)
~~ 346 - first mini goal - to get out of the 340's

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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LAINIESNEWLIFE's Photo LAINIESNEWLIFE SparkPoints: (289,942)
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1/2/13 1:32 P

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1. Three specific goals you have for the month of January.

See my January 1st blog.

2. A meal plan for today and for tomorrow

Today's is set and working on tomorrow's plan.

3. Your planned workout for today and for tomorrow

Today is walking the dogs and strength exercises. Tomorrow will be walking the dogs and a one mile Walk Away the Pounds workout.

4. Write a Journal entry or an SP Blog about where you are right now – physically, emotionally, mentally and spiritually. This does not need to be posted in a public format if there are things you would rather keep private. The main thing is that you really think about this, be truthful with yourself and honestly assess where you are right now. (if this one takes a few days, that is ok as long as you are completing this exercise)

I wrong a blog on Spark People on the 1st of January. I'm also making journal entries for myself.

5. Starting weight for the month (use last weigh-in if you didn’t step on the scale today).

I will be weighing in on Friday, January 4th, for my first official weigh in of the year.



*~ Lainie ~*

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit." - Albert Schweitzer

"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around." - Leo Buscaglia



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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
1/2/13 8:26 A

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I set up a notebook with my goals already! I plan on reporting to this notebook each evening before I go to bed.

**********

1. Three specific goals you have for the month of January

See my January 1st blog.

2. A meal plan for today and for tomorrow

*working*

3. Your planned workout for today and for tomorrow

Resistance workout for my knees and Chair Dancing DVDs.

4. Write a Journal entry or an SP Blog about where you are right now – physically, emotionally, mentally and spiritually. This does not need to be posted in a public format if there are things you would rather keep private. The main thing is that you really think about this, be truthful with yourself and honestly assess where you are right now. (if this one takes a few days, that is ok as long as you are completing this exercise)

See January 1st blog.

5. Starting weight for the month (use last weigh-in if you didn’t step on the scale today)

*sigh* 377 - (in best elevator attendant's voice) GOING DOWN! emoticon


Edited by: POSITIVELY_EB at: 1/2/2013 (08:27)
Beverly (AKA ENERGIZER_BUNNY)
**********

“Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.” ~~~Norman Vincent Peale~~~


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1/2/13 12:25 A

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The Biggest Loser Jump Start Program

During the month of January, we will be exploring information and techniques discussed in The Biggest Loser’s 30-Day Jump Start book. You do not need to own the book or even to have read it. The content we will be using for this month-long program will be posted to this thread each day. This is not a team challenge. It is a personal jumpstart program based on the Biggest Loser's 30-Day Jump Start book.

In addition to this thread, a companion thread for daily goal setting and accountability will also be located on this forum. If you do not want to follow the Jump Start Program, please feel free to still utilize the Daily Accountablility thread.

READY..........SET..........JUMP!

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SIGN YOURSELF UP!

When you are trying to lose weight, success depends on one key person: You!

One of the BL’s most famous winners is Ali Vincent. Her advice is to figure out where you are right now – physically, emotionally, mentally, and spiritually. And you need to be truthful. Next, figure out where you want to go. Start dreaming and visualizing about what you want your future to look like and not just about being skinny. Look and visualize about all aspects of your life.


YOU HAVE TO HAVE A PLAN

Commitment will get you started, but quickly on its heels comes structure and planning. Organization is key. It’s a good idea to plan your week and set your daily and weekly goals.

Planning your days will involve making time for grocery shopping, workouts, preparing meals and packing on-the-go lunches and snacks. The only way to control what you eat is to prepare it yourself.


VARIETY IS THE SPICE...

Just as the variety of delicious flavors and textures will keep you satisfied and interested in your meal plans, a variety of workout routines will keep your mind and body engaged as well.

After weaning yourself from unhealthy foods, you’ll find that you will crave the simplest, freshest ingredients. Don’t be afraid to try new foods and new recipes.

You will also discover that your most effective workout tool is your own body. Using the resistance of your own body weight is enough to get results. Even basic exercises, like the ones we learned as a kid in gym class, will give you the ability to exercise when no gym or workout video is available.


PUT YOURSELF ON A PEDESTAL

In the end, the most important thing is to realize that you deserve the gifts of good health, energy, and happiness. Start your Jump Start Program with self-regard and self-respect, not self-loathing.

Bob Harper’s advice is to make peace with your body as it is right now. Accept that you are overweight. Then embrace how wonderful you feel now that you have decided to do something about it.



So, are you ready to be a hero? The time has come to jump-start your life!

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This first chapter is all about preparing yourself to take this leap to a healthier lifestyle. It is about assessing where you are, where you want to go and making time in your busy schedule for YOU!

The success of the Jump Start Program is going to be planning, organizing and tracking every day! So for our first assignments today, it is all about setting up your plan for the week and starting your Jump Start Journal. Your journal can be a notebook, a calendar, SP’s Journal, Trackers or Blogs, posterboard, etc. or any combination there of. The main purpose is to have all of your journal entries easily accessible and in writing.

This first week is going to be about getting use to planning, tracking, goal setting, and keeping our Jump Start Journals up to date. Over the next few days, practice writing down your meal plans, daily goals & their outcome, personal feelings, etc. Figure out the best journaling method that you feel you can stick with over the next 30 days. We don’t want something that is going to be cumbersome and awkward. You will not be as likely to stick with your journal if it becomes too much to handle. Some of you will want a lot of detail written down, some will abbreviate or come up with codes to keep it simple, and others may use pictures and other visuals to enhance what they are tracking. Find the right combination for you.

Once you have established which type of journaling method you will use, start entering in the following items:

1. Three specific goals you have for the month of January

2. A meal plan for today and for tomorrow

3. Your planned workout for today and for tomorrow

4. Write a Journal entry or an SP Blog about where you are right now – physically, emotionally, mentally and spiritually. This does not need to be posted in a public format if there are things you would rather keep private. The main thing is that you really think about this, be truthful with yourself and honestly assess where you are right now. (if this one takes a few days, that is ok as long as you are completing this exercise)

5. Starting weight for the month (use last weigh-in if you didn’t step on the scale today)


The next piece of “homework” that you need to do today is to visit the companion thread located on this forum and enter in your ONE main goal for today. Make it something that you really want to shoot for, not something that you are already doing on a regular basis. This goal can be anything you want it to be. There are no restrictions except that it needs to be something to work towards completing. This is going to be an ongoing exercise each day of this Jump Start Program. While there will be some things in your Jump Start Journal that you may want to be more private, this will be the one thing that will be written each day for public accountability. It will also assist me in seeing what everyone is shooting for each day and if anyone is struggling to hit their daily goal.

Post to this thread when you have either started or completed your assignments for today. I realize that there will be a time commitment this week while we are organizing the tools that we will need to become successful this month. I promise it will get less time intensive as the month progresses.

As it mentions above – When you are trying to lose weight, success depends on one key person: You! The work and effort you do now will help you reap greater rewards by the end of the month!

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“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


 current weight: 350.0 
 
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DEEGIRL50's Photo DEEGIRL50 Posts: 12,589
1/1/13 8:55 P

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emoticon Oh, some old and some new friends! emoticon

We're going to have a jumping good time! emoticon emoticon emoticon emoticon emoticon emoticon

Dee

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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LAFFWITHLINDA's Photo LAFFWITHLINDA SparkPoints: (61,040)
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1/1/13 1:29 P

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I'm IN!

Healthy, Healthy, Healthy!

Dance your butt off, literally!


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1/1/13 9:48 A

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Mona~~SC



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P316LEIA's Photo P316LEIA Posts: 1,876
12/31/12 11:37 A

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emoticon emoticon emoticon emoticon I'm in. emoticon


**Kimi** ~ ~~~~~~~~~~~~~~
"You can't escape the responsibility of tomorrow by evading it today." Abe Lincoln
~~~~~~~~~~~~~~
"When judging people, size matters not." Yoda
~~~~~~~~~~~~~~
"Feed your faith and doubt will starve to death."



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THERESA916's Photo THERESA916 SparkPoints: (22,238)
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12/30/12 8:33 A

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when will we know what team's we are on.

jessicasmithtv.com


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JFROGSPYDER's Photo JFROGSPYDER Posts: 4,103
12/28/12 11:55 P

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emoticon I'm in!!!!

✔ Central Time Zone
Hugzz ~
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´¨¨)) -:¦:-
((¸¸.•´ ..•´K3 Jae-:¦:- ♡♡
-:¦:- ((¸¸.•´*
KaMp KoOkinG KounSeloR

A Wicked Sister

HoH Slytherin

www.fitbit.com/user/22VK4Z


IJOANIE's Photo IJOANIE Posts: 351
12/28/12 2:26 P

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Sounds like a great idea. I am not sure I understood the exercise page though.
What does it mean mobility 1 and mobility 2, etc. Is it for different levels of fitness?
do we do the entire routine in one day?
do we lo0ok for directions here each day?


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12/27/12 9:53 P

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emoticon emoticon Hey I'm ready, willing and able to jump right in for this challenge.Count me in for sure!

*** Marlene ***

IF IT'S MEANT TO BE, THEN IT'S UP TO ME!

"It's not who you are that holds you back, it's who you think you are not.
-Anonymous-

Just having fun with the First Steppers! Ask me how you can too!


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12/27/12 8:28 P

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emoticon i'm in

jessicasmithtv.com


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IM2READY's Photo IM2READY SparkPoints: (7,987)
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12/27/12 7:06 P

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Me too!

I am worth it. I can do it!


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DEBBIEDAY's Photo DEBBIEDAY Posts: 18,994
12/27/12 6:31 P

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emoticon YES....!

Be Blessed! -- Debbie
ALABAMA - Central Time Zone!


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FLPALM's Photo FLPALM Posts: 4,200
12/27/12 4:22 P

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I'm in!

This message is being brought to you by...."A SPARKLER!"

Fran


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LAINIESNEWLIFE's Photo LAINIESNEWLIFE SparkPoints: (289,942)
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12/27/12 4:22 P

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*~ Lainie ~*

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit." - Albert Schweitzer

"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around." - Leo Buscaglia



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DEEGIRL50's Photo DEEGIRL50 Posts: 12,589
12/27/12 3:19 P

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emoticon Ready to Jump! January 2nd is marked on my calendar.

Dee

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
12/27/12 2:54 P

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Beverly (AKA ENERGIZER_BUNNY)
**********

“Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.” ~~~Norman Vincent Peale~~~


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HONEYLEA's Photo HONEYLEA SparkPoints: (72,855)
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12/27/12 12:24 P

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With the advice of Bob and Jillian, we will be conducting a 30 Day January Jumpstart program. Anyone can jump in throughout the month to give their weight loss journey a kick start for the new year. Expect to find some advice, workouts, and recipes from the Biggest Loser Program.

The program will begin on Wednesday, January 2nd. There is a suplemental thread that lists the different workouts we will be utilizing with the Jumpstart Program.

Edited by: HONEYLEA at: 2/1/2013 (02:23)
“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Laura
Ms. McGrew, Zoo Keeper


Co-Teamleader
100+ First Steps Club!
A Wicked Sister
Diva with a 'tude!


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