I keep working on getting healthier
stronger
more flexible
eating better
but I am having such a hard time STICKING to it
I have done a good job of trying to create
HABITS
But they don't stick yet either - for me... a habit takes a WHOLE lot longer than 21 days to form.... maybe 21 YEARS!
So... I have gotten all practical and clear about my expectations... do great for a few weeks... see some success... and slide again.
I seem to spend more time getting back up again
which in itself is a good thing
but it doesn't feel like progress.
I do know that it's the process that is important - not necessarily the achievement
BUT I also know
that if the achievement isn't happening
then the process needs work :-)
I have many times set up a 90 day.... 60 day..... 30 day.... expectation. And I've still managed for a bit.. and then slide back. And then re-evaluate. And then start over.
I think
for now
a ONE WEEK expectation. And then re-evaluate.
[I do have to say that today is Friday. I would never have the chutzpah to set this out on a Monday :-)]
So.... I will go for my usual game plan (which does work!)
10K+ steps daily
Log food and water into my Fitbit app
1+ dvds this week
green smoothies most days
Log weight over the weekend (I do like to take the best weight out of 2-3 days... it's my game and I'm consistent with it so it truly is irrelevant in the larger picture!)
ONE WEEK .... and
we will talk again next Friday :-)
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Friday, November 13, 2015
Wednesday, February 8, 2012
Healthy Habit Week 6
So how are you doing with the healthy habits??
I have heard from a few folks on Facebook who are trying to do this with me.. the thinking is that if we build a life with healthy habits... (health (and weight) will follow! How's it going for you?
In February, we are trying to gather information and face facts. So in February, we will have two habits a week.... one fact-checker.... and one daily change to work on. Last week, we wore a pedometer all week to learn how many steps we take in a day. Did you figure it out? Are you anywhere near the recommended 10,000 steps for a fit person?
You know I wasn't. Even with my daily mile, I will need to add two more miles to get the steps in every day. I am still wearing my pedometer and trying to figure out how to add them! I know that adding an exercise dvd will do the trick but I'm just not ready to go there yet... I want to build my life and I'm not sure that an exercise dvd is going to be a regular part of it. Perhaps 2-3 times per week.. like a class that you could go to... I will think on it...
In the meantime.... this week I want you to choose a specific time to weigh and measure. If you do both every week.. you have a better indicator of how you are doing.... what else do you think you need to check? Your attitude? Your energy? Make a note... and measure the same things every week. It will give you an invaluable resource as you create the habits that will build your healthy life.
Okay - wait a minute.... don't WAIT until you create a fancy spreadsheet or decide what to monitor. Get a tape measure and put it near your scale and check a few things once a week. That's it. I check my torso measurements because I am mostly interested in health and smaller jeans :-) I measure AND weigh because MY body seems to alternate weekly... some weeks my weight changes and some weeks my measurements do. I like to see progress so I check all of that. I also check my MOOD because sometimes I get really moody and I am trying to figure out foods and life choices that affect my moods.
...and the other habit is eating at the table.
Sometimes I can't do that because when we run errands, we are far from home and I take my lunch with me. I don't mind eating in the car that way..... I really want to stop my habit of grabbing things out of the fridge or pantry and eating them standing up... or while I am walking around. I want to eat mindfully and purposefully while I am paying attention. Somehow I eat more when I don't pay attention.. You might not have this issue...
Anyway - that is where we are now - hope you are building your healthiest life too!
Thursday, August 4, 2011
12 Day Body Shaping Miracle Evaluation... Post 4/4
Net result...... 4 pounds and approximately 1 inch off most measurements... not bad for 2 weeks! I am pleased to have a good, healthy result...
Is the book, 12-Day Body Shaping Miracle: Change Your Shape, Transform Problem Areas, and Beat Fat for Good
effective for a major change in 12 days? I don't know. It seems it might be IF having a major body change in 12 days is your life priority and you follow the plan religiously. I definitely was not able - for whatever reason - to stick to the program!
Is this program good for long-term loss? I don't think so. I am no expert but I do not think there is enough nutritional information in this book to give you what your body will need to survive. My body lost all energy by day 3. I think part of this was the normal body reaction to getting rid of most chemicals. It usually takes 3 days for withdrawal symptoms (for me)... but when day 4 dawned and I still felt horrible.... I knew I could not continue without adversely affecting my daily life.
That said..... I do not know how much information this author gives in his other books and programs that may work better.
I DO know that:
**This book helped me jumpstart my own life program and give me a few more ideas of things I can add to my healthy habit repertoire.
By spending a few days being religious about portion control and food combinations, I am now 'in the mode' and can more knowledgeably create menus for myself and my family. Most weight loss program book will give you that... I bet you have a book in your house right now that will work IF you decide to follow it for a few weeks!
** I DID save a couple of hundred dollars by using the library and trying this book as opposed to getting sucked in by an infomercial :-)
What I am taking away with me .......
I will continue my attempts to eat 5-6 times daily.... with a serving of protein plus 1-2 servings of produce. Three times daily I will eat whole grain / starchy carb servings.
I know I need to walk most days to get extra exercise & have a strength program 3X per week (wait, I already knew that... but have reinforced my commitment!)
I need to pay close attention to the way foods make me feel - to determine the difference between true hunger and other emotions that play with my stomach. One memory that has haunted me the last week or so is my mother's response to my complaints about stomach-aches.... she always ALWAYS had me eat something to settle my stomach. I am trying to jiggle with that thinking a little.. I think that is one of those parental things that we all do to our children that surface later.
I found that although I indulged in less than healthy behaviors sometimes, I did NOT indulge as much as usual. I asked myself... do I really want more? My brain was aware.... that is important and a GOOD behavior.... so a good change is emerging..
I also learned that although I am trying to create or reinforce life habits... I need to look at a much shorter time frame! Several times I was really ready to throw in the towel.... but reminded myself that it was ONLY for 12 days.... and I promised. So I will pledge another 12 days.... keep track of my feelings.. and decide later if there is anything worth sharing :-)
AND, most importantly... I had a healthy loss and I am ready to continue to build the life that will support a healthy weight!
Is the book, 12-Day Body Shaping Miracle: Change Your Shape, Transform Problem Areas, and Beat Fat for Good
effective for a major change in 12 days? I don't know. It seems it might be IF having a major body change in 12 days is your life priority and you follow the plan religiously. I definitely was not able - for whatever reason - to stick to the program!Is this program good for long-term loss? I don't think so. I am no expert but I do not think there is enough nutritional information in this book to give you what your body will need to survive. My body lost all energy by day 3. I think part of this was the normal body reaction to getting rid of most chemicals. It usually takes 3 days for withdrawal symptoms (for me)... but when day 4 dawned and I still felt horrible.... I knew I could not continue without adversely affecting my daily life.
That said..... I do not know how much information this author gives in his other books and programs that may work better.
I DO know that:
**This book helped me jumpstart my own life program and give me a few more ideas of things I can add to my healthy habit repertoire.
By spending a few days being religious about portion control and food combinations, I am now 'in the mode' and can more knowledgeably create menus for myself and my family. Most weight loss program book will give you that... I bet you have a book in your house right now that will work IF you decide to follow it for a few weeks!
** I DID save a couple of hundred dollars by using the library and trying this book as opposed to getting sucked in by an infomercial :-)
What I am taking away with me .......
I will continue my attempts to eat 5-6 times daily.... with a serving of protein plus 1-2 servings of produce. Three times daily I will eat whole grain / starchy carb servings.
I know I need to walk most days to get extra exercise & have a strength program 3X per week (wait, I already knew that... but have reinforced my commitment!)
I need to pay close attention to the way foods make me feel - to determine the difference between true hunger and other emotions that play with my stomach. One memory that has haunted me the last week or so is my mother's response to my complaints about stomach-aches.... she always ALWAYS had me eat something to settle my stomach. I am trying to jiggle with that thinking a little.. I think that is one of those parental things that we all do to our children that surface later.
I found that although I indulged in less than healthy behaviors sometimes, I did NOT indulge as much as usual. I asked myself... do I really want more? My brain was aware.... that is important and a GOOD behavior.... so a good change is emerging..
I also learned that although I am trying to create or reinforce life habits... I need to look at a much shorter time frame! Several times I was really ready to throw in the towel.... but reminded myself that it was ONLY for 12 days.... and I promised. So I will pledge another 12 days.... keep track of my feelings.. and decide later if there is anything worth sharing :-)
AND, most importantly... I had a healthy loss and I am ready to continue to build the life that will support a healthy weight!
Wednesday, August 3, 2011
12 Day Bodyshaping Miracle - last 6 Days Post 3/4
I am trying the 12 Day Bodyshaping Miracle by Michael Thurmond
and share a record of my thoughts and progress ( or lack of!)
***Remember, I am not recommending this book at this time. I am TRYING the program and share the results as I go along. I will evaluate later on***
Day 7 - Weigh in was down 2 pounds. Nice normal average weight loss for someone paying attention. A good healthy weight loss. I can't exactly attribute it to the book... but I will take the credit for paying attention and eating better.
This morning I am back on the treadmill/ 2 sets of armwork with 3 pound weights while I was walking..... one hour of walking and an episode of Castle. I'm not sure where the sweat came from.... the exercise or Castle...LOL!! Just kidding - my foot is killing me... I will need to change my shoes for the rest of the day.
I am following the food plan as bast as I can. I can't seem to keep the schedule - or the order I eat the food - 2 things that are stressed. But I HAVE been keeping up with the produce intake - which HAS to be a good thing! I really am ready to throw in the towel with this book but I promised myself (and YOU!) 12 days of trying... so I will keep at it!
Day 8 - I woke energetic today! I am blessed to be able to stay home today and get some personal things accomplished! I got breakfast in on time today.. and did my hour on the tm... other than that, it was a normal day - which is to say that I ate pretty healthily but didn't deprive myself or kill myself trying to eat on the schedule! So, in the grand scheme of things, I didn't follow the program today.
Day 9 - still trying to focus on food but every tine I THINK about what I am not supposed to eat, it makes me crazy! I think I do better focusing on what I CAN eat... but I am sure getting sick of eggs and turkey... I ate reasonably well today and got my hour on the treadmill! Go me!
Day 10 - my son pulled an all-nighter - and that got ME up by 3:30... YAWN.... I am tired but feeling kind of good about eating, etc. I am learning a little bit about what it feels like to focus primarily on fruits and veggies... an empty-ish, never-stuffed feeling that I am learning to appreciate. Note I did not say LIKE.... YET! But my system is clean enough now that when I DO over-eat carbs, I am not comfortable. And I am trying to remember that over-stuffed HEAVY uncomfortable feeling... so I can learn to avoid it
Lunch out and did well - totally enjoyed myself! But for some reason.... of sound mind and body... bought a bag of cheetos and ate them on the way home.... yep, all of them. And snuck the bag into the trash so no one would know just like any good addict! Unfortunately, that act set me up for later so I snagged a couple of handsful of the kids' cereal.... and then settled down (after a healthy dinner) to read and eat tortilla chips! Yikes... THEN went hunting for something sweet and ended up with a power bar that had chocolate in it!.... Oh my... I am an idiot...
Day 11.... I feel like YUK this morning... all heavy and NOT hungry :-( I am glad that tomorrow is the last day! I will weigh on Day 13... and close the chapter on this process! I did get 7.5 miles done on my walking program - and I went to the movies with my husband and did NOT eat popcorn :-) We grabbed a bite at Wendy's afterward and I did well there too :-)
Day 12... feeling great this morning - except a little sore from walking. I need to make a priority of it though so I can be ready for the 3Day in Sept. I need to schedule 2 days per week for endurance walking - and today is day 2. Anything less than 7.5mi will do for today.
Tomorrow is my final weigh-in and measurements and an evaluation.
and share a record of my thoughts and progress ( or lack of!)***Remember, I am not recommending this book at this time. I am TRYING the program and share the results as I go along. I will evaluate later on***
Day 7 - Weigh in was down 2 pounds. Nice normal average weight loss for someone paying attention. A good healthy weight loss. I can't exactly attribute it to the book... but I will take the credit for paying attention and eating better.
This morning I am back on the treadmill/ 2 sets of armwork with 3 pound weights while I was walking..... one hour of walking and an episode of Castle. I'm not sure where the sweat came from.... the exercise or Castle...LOL!! Just kidding - my foot is killing me... I will need to change my shoes for the rest of the day.
I am following the food plan as bast as I can. I can't seem to keep the schedule - or the order I eat the food - 2 things that are stressed. But I HAVE been keeping up with the produce intake - which HAS to be a good thing! I really am ready to throw in the towel with this book but I promised myself (and YOU!) 12 days of trying... so I will keep at it!
Day 8 - I woke energetic today! I am blessed to be able to stay home today and get some personal things accomplished! I got breakfast in on time today.. and did my hour on the tm... other than that, it was a normal day - which is to say that I ate pretty healthily but didn't deprive myself or kill myself trying to eat on the schedule! So, in the grand scheme of things, I didn't follow the program today.
Day 9 - still trying to focus on food but every tine I THINK about what I am not supposed to eat, it makes me crazy! I think I do better focusing on what I CAN eat... but I am sure getting sick of eggs and turkey... I ate reasonably well today and got my hour on the treadmill! Go me!
Day 10 - my son pulled an all-nighter - and that got ME up by 3:30... YAWN.... I am tired but feeling kind of good about eating, etc. I am learning a little bit about what it feels like to focus primarily on fruits and veggies... an empty-ish, never-stuffed feeling that I am learning to appreciate. Note I did not say LIKE.... YET! But my system is clean enough now that when I DO over-eat carbs, I am not comfortable. And I am trying to remember that over-stuffed HEAVY uncomfortable feeling... so I can learn to avoid it
Lunch out and did well - totally enjoyed myself! But for some reason.... of sound mind and body... bought a bag of cheetos and ate them on the way home.... yep, all of them. And snuck the bag into the trash so no one would know just like any good addict! Unfortunately, that act set me up for later so I snagged a couple of handsful of the kids' cereal.... and then settled down (after a healthy dinner) to read and eat tortilla chips! Yikes... THEN went hunting for something sweet and ended up with a power bar that had chocolate in it!.... Oh my... I am an idiot...
Day 11.... I feel like YUK this morning... all heavy and NOT hungry :-( I am glad that tomorrow is the last day! I will weigh on Day 13... and close the chapter on this process! I did get 7.5 miles done on my walking program - and I went to the movies with my husband and did NOT eat popcorn :-) We grabbed a bite at Wendy's afterward and I did well there too :-)
Day 12... feeling great this morning - except a little sore from walking. I need to make a priority of it though so I can be ready for the 3Day in Sept. I need to schedule 2 days per week for endurance walking - and today is day 2. Anything less than 7.5mi will do for today.
Tomorrow is my final weigh-in and measurements and an evaluation.
Tuesday, August 2, 2011
12 Day Bodyshaping Miracle FIRST 6 DAYS Post 2/4
I am going to try the Bodyshaping Miracle by Michael Thurmond and share a record of my thoughts and progress ( or lack of!)
***Remember, I am not recommending this book at this time. I am TRYING the program and share the results as I go along. I will evaluate later on***
Day 1 is measurements... okay this will make me sick - but I will take the measurements specified and start this process. Strength exercises didn't take long... but my choices are easy enough to do off and on all day. The food is good - and I need to eat mindfully every couple of hours. I AM STARVING (though I am eating a lot of food!) It is several times the amount of produce I am used to... so my system is talking to me... literally... I am staying AWAY from people :-)
Busy day doing errands... so I will have to do my cardio hour when I get home... my choice? one hour on the tm catching up with Richard Castle.... oh yeah, he's worth it... sigh....
According to my research, the best fruit buys this week are at Food Lion... and I need 2 servings a day.... dark cherries and black plums! Cantaloupe is the best price there too - but they were tiny! Best price - but NOT the best deal.... will be checking Kroger (my favorite) out tomorrow
The worst part was that when I got on the treadmonster.. the satellite was OUT! No Castle to help me out.... BOO!! But I get points! I managed 45 minutes reading one of my books.....
Day 2 - Made it through Day 1! OMG! My stomach is GROWLING!..... coffee, puh-lease! The food plan is so CLOSE to the food plan I normally use.... except that I have NOT been using it :-) I think that all the extra produce is rolling things around in my poor tummy..... and I am accustomed (I don't know WHY) to chowing down on crunchy processed carbs - tortilla p, crackers, etc. to quiet the uncomfortable rumblings! I know that is a bad habit but.....
Okay - I had a good breakfast and have done my morning chores.. trying to get up the OOMPH to get cracking! Upper body today along with the 45-60 minutes walking.... off the computer I go!
For all my planning about the exercises, I changed tactics and I am glad I did. The book specifies contractions of certain muscles for toning and shaping purposes. Without actually trying them, it is hard to realize exactly which muscles you are working. So I spent my treadmonster time multi-tasking. I did all the chest and arm contractual movements, working on proper form and isolating the muscles that I want to work.
One of the things I appreciate about this book is the selection of muscles that actually NEED more work. It says that my body type doesn't really need more calf and thigh work - and, you know, I have often felt that way. Especially since walking and dancing are my chosen cardio options. It is, in fact, my chest and shoulders - and, of course, my all American middle - that need the extra attention!
Day 3 - I am exhausted! Part from the change in food - part because it's a busy week anyway. Last was TOUGH! Family movie night - my husband with his bag of chocolate..... my son with a plateful of popcorn chicken he microwaved to share..... geezzzz...... me sipping my tea and wishing I had a clothespin for my nose! I didn't have one though - and kept saying to myself that I could enjoy the SMELL without adding the TASTE. I did not convince myself... but neither did I indulge! I had a bowl of fresh cherries after a while and that was that!
Today is a rest day - I am not sure if that is just strength or cardio too - but I feel weak and tired and I am going to do neither today. I am tweaking my protein intake upward..... adding a protein smoothie as one of my meals to see if that will add some energy. I am really feeling tired today - though that is not unusual for Day 3 of a diet change. Also I will probably be at a restaurant today - and will order a grilled chicken salad.... but I will eat clean and it will be fine (as long as I stay away from the tortilla chips!) Success at the restaurant - ordered extra lettuce & ate half the chicken - brought the rest home for another salad later... sweet! There really is a lot of food recommended but I really do feel awfully hungry.... I think the low grain carb consumption is doing it. Hopefully things will be easier in a day or so.... but it's only 12 days, right?
Day 4...... woke still feeling hungry :-( but thinking I need to learn to live with this feeling. It might just be normal! I have a tendency to eat all the time. Whenever my stomach has a feeling, I fill it. For me, a lot of my issues are psychological - in that I need to re-train my reactions to life! So I will plug along here for a bit and see where it leads. I did find yesterday that a meal satisfied me (it IS more than I usually eat at a sitting - unless I am dorito-diving) but within 30 - 45 minutes, I feel hungry (or ready to eat?) again. The calorie count is low and NO fat, so I know that is a long-term problem and I will adjust for it.
Since I decided to train for the 3Day - checking that schedule I am supposed to walk 12 miles today and 8 tomorrow! I won't do that yet because my body isn't ready for it - but I will see what I CAN do... for this program I am supposed to have 45 - 60 min of cardio both days - so I will probably double that.
Grand intentions - but not much luck. I am dragging today and getting nowhere really fast! It's been a busy week and I am enjoying putzing around the house.... I am not getting the exercise I planned accomplished! Well... not a good day :-( Between the excessive heat and the boring food options, I am not feeling well at all... Finished up the day by adding some doritos and 2 slices of whole wheat bread. I think that the very low carb nature of the food plan may not be serving me well. I'll keep trying and see what happens!
Day 5
oh my goodness, I really am dragging today. I feel awful! I am going to try to follow the food plan (or at least the low grain carb - or gluten-filled part) to see if it is the bread and chips bothering me OR the low calories.. My stomach really hurts this morning. But I guess it's a good thing if 'my stomach really hurts' instead of 'I am really hungry'. Maybe I am learning to differentiate.
I dragged through the day. It is very hot and I can't figure out HOW to move enough to call it cardio :-) ... I am not having much success eating the proper foods on schedule either. This afternoon I succumbed to some chex mix. And I'm a bit apathetic about things so I need to be careful today. I will make sure I eat the right stuff for the rest of the day.
Day 6.... I feel almost normal again... but I have not done the exercise required of the program. I have done fairly well with the food today - but again, it's tough to make things happen in the order specified. There was a potluck at church today - and while I did not exactly follow the program... what I am pleased about is that I chose a few items that I really wanted to try... I did not fill my plate with anything I felt marginal about.... I chose some of everything fresh.... and from the dessert table I took a piece of pecan pie... that I really wanted. And I was satisfied. I felt NORMAL :-) No nagging myself... no eating things I didn't really care about... no feeling stuffed... that was good!
weigh-in tomorrow morning...
***Remember, I am not recommending this book at this time. I am TRYING the program and share the results as I go along. I will evaluate later on***
Day 1 is measurements... okay this will make me sick - but I will take the measurements specified and start this process. Strength exercises didn't take long... but my choices are easy enough to do off and on all day. The food is good - and I need to eat mindfully every couple of hours. I AM STARVING (though I am eating a lot of food!) It is several times the amount of produce I am used to... so my system is talking to me... literally... I am staying AWAY from people :-)
Busy day doing errands... so I will have to do my cardio hour when I get home... my choice? one hour on the tm catching up with Richard Castle.... oh yeah, he's worth it... sigh....
According to my research, the best fruit buys this week are at Food Lion... and I need 2 servings a day.... dark cherries and black plums! Cantaloupe is the best price there too - but they were tiny! Best price - but NOT the best deal.... will be checking Kroger (my favorite) out tomorrow
The worst part was that when I got on the treadmonster.. the satellite was OUT! No Castle to help me out.... BOO!! But I get points! I managed 45 minutes reading one of my books.....
Day 2 - Made it through Day 1! OMG! My stomach is GROWLING!..... coffee, puh-lease! The food plan is so CLOSE to the food plan I normally use.... except that I have NOT been using it :-) I think that all the extra produce is rolling things around in my poor tummy..... and I am accustomed (I don't know WHY) to chowing down on crunchy processed carbs - tortilla p, crackers, etc. to quiet the uncomfortable rumblings! I know that is a bad habit but.....
Okay - I had a good breakfast and have done my morning chores.. trying to get up the OOMPH to get cracking! Upper body today along with the 45-60 minutes walking.... off the computer I go!
For all my planning about the exercises, I changed tactics and I am glad I did. The book specifies contractions of certain muscles for toning and shaping purposes. Without actually trying them, it is hard to realize exactly which muscles you are working. So I spent my treadmonster time multi-tasking. I did all the chest and arm contractual movements, working on proper form and isolating the muscles that I want to work.
One of the things I appreciate about this book is the selection of muscles that actually NEED more work. It says that my body type doesn't really need more calf and thigh work - and, you know, I have often felt that way. Especially since walking and dancing are my chosen cardio options. It is, in fact, my chest and shoulders - and, of course, my all American middle - that need the extra attention!
Day 3 - I am exhausted! Part from the change in food - part because it's a busy week anyway. Last was TOUGH! Family movie night - my husband with his bag of chocolate..... my son with a plateful of popcorn chicken he microwaved to share..... geezzzz...... me sipping my tea and wishing I had a clothespin for my nose! I didn't have one though - and kept saying to myself that I could enjoy the SMELL without adding the TASTE. I did not convince myself... but neither did I indulge! I had a bowl of fresh cherries after a while and that was that!
Today is a rest day - I am not sure if that is just strength or cardio too - but I feel weak and tired and I am going to do neither today. I am tweaking my protein intake upward..... adding a protein smoothie as one of my meals to see if that will add some energy. I am really feeling tired today - though that is not unusual for Day 3 of a diet change. Also I will probably be at a restaurant today - and will order a grilled chicken salad.... but I will eat clean and it will be fine (as long as I stay away from the tortilla chips!) Success at the restaurant - ordered extra lettuce & ate half the chicken - brought the rest home for another salad later... sweet! There really is a lot of food recommended but I really do feel awfully hungry.... I think the low grain carb consumption is doing it. Hopefully things will be easier in a day or so.... but it's only 12 days, right?
Day 4...... woke still feeling hungry :-( but thinking I need to learn to live with this feeling. It might just be normal! I have a tendency to eat all the time. Whenever my stomach has a feeling, I fill it. For me, a lot of my issues are psychological - in that I need to re-train my reactions to life! So I will plug along here for a bit and see where it leads. I did find yesterday that a meal satisfied me (it IS more than I usually eat at a sitting - unless I am dorito-diving) but within 30 - 45 minutes, I feel hungry (or ready to eat?) again. The calorie count is low and NO fat, so I know that is a long-term problem and I will adjust for it.
Since I decided to train for the 3Day - checking that schedule I am supposed to walk 12 miles today and 8 tomorrow! I won't do that yet because my body isn't ready for it - but I will see what I CAN do... for this program I am supposed to have 45 - 60 min of cardio both days - so I will probably double that.
Grand intentions - but not much luck. I am dragging today and getting nowhere really fast! It's been a busy week and I am enjoying putzing around the house.... I am not getting the exercise I planned accomplished! Well... not a good day :-( Between the excessive heat and the boring food options, I am not feeling well at all... Finished up the day by adding some doritos and 2 slices of whole wheat bread. I think that the very low carb nature of the food plan may not be serving me well. I'll keep trying and see what happens!
Day 5
oh my goodness, I really am dragging today. I feel awful! I am going to try to follow the food plan (or at least the low grain carb - or gluten-filled part) to see if it is the bread and chips bothering me OR the low calories.. My stomach really hurts this morning. But I guess it's a good thing if 'my stomach really hurts' instead of 'I am really hungry'. Maybe I am learning to differentiate.
I dragged through the day. It is very hot and I can't figure out HOW to move enough to call it cardio :-) ... I am not having much success eating the proper foods on schedule either. This afternoon I succumbed to some chex mix. And I'm a bit apathetic about things so I need to be careful today. I will make sure I eat the right stuff for the rest of the day.
Day 6.... I feel almost normal again... but I have not done the exercise required of the program. I have done fairly well with the food today - but again, it's tough to make things happen in the order specified. There was a potluck at church today - and while I did not exactly follow the program... what I am pleased about is that I chose a few items that I really wanted to try... I did not fill my plate with anything I felt marginal about.... I chose some of everything fresh.... and from the dessert table I took a piece of pecan pie... that I really wanted. And I was satisfied. I felt NORMAL :-) No nagging myself... no eating things I didn't really care about... no feeling stuffed... that was good!
weigh-in tomorrow morning...
Monday, August 1, 2011
12-Day Bodyshaping Miracle Prep... Post 1/4
Note: This is Post 1 of 4..... dealing with a weight loss product and my thoughts as I went day by day. I have finished the program as it was laid out... (at least as far as I participated...). I thought it might be better to break it into a few posts .. to deal with the different aspects as I went along.. The mental journey was the most significant for me... and might be helpful for you..
***
So - still trying to figure this food /exercise thing....
and...
an infomercial caught my attention - you know how that is, right? But in an effort to a) NOT buy into the magic bullet syndrome and b) NOT spend money wastefully.... I was so proud that I looked for the name of the trainer in my library database... and found a book... Michael Thurmond's 12-Day Bodyshaping miracle.
Got it out of the library and started looking it over.....
12 days.... hmmm...
I can do ANYthing for 12 days, right?
Well, not ANYthing..... if it's too weird, it will only hurt me in the long run, so it needs to make sense.
And this SEEMS to! Taking into account your body type (which it helps you figure out), this book promotes 45-60 min daily cardio, specific strength exercises every few days and healthy low fat REAL food meals.
***Remember, I am not recommending this book at this time. I am going to TRY the program and share the results as I go along. I will evaluate later on***
Yes.... I thought... I can do this! I spent a couple of days choosing the exercises and setting up the menus & preparing food. (It really doesn't take long to cut vegetables and fruit... but it seems to take a while to set up a food plan.... which helps prevent the basic pantry / fridge grazing!)
So... okay - I spent the prep days getting my MIND wrapped around the idea of creating the new habit (while recognizing that I have a way out after 12 days!). Cardio was an easy choice for me - WALKING! 45 - 60 min daily..... which should take care of catching up on some DVR tv programs :-) I pored over the strength exercise listed. I LOVE the way Michael Thurmond lays out each exercise and tells what muscle to target. And then I laid out the meal plan - and got specific with the items in my own refrigerator.... and updated the shopping list to double the fruits and veggies. Day 1 food is prepped and bagged... ready to go in individual portions just for ease!
Of course - spending the time planning is where I am skilled! Now to where the rubber meets the road! I'll keep you posted on the journey!
Tomorrow I'll post what happened on the first 6 days of the program...
***
So - still trying to figure this food /exercise thing....
and...
an infomercial caught my attention - you know how that is, right? But in an effort to a) NOT buy into the magic bullet syndrome and b) NOT spend money wastefully.... I was so proud that I looked for the name of the trainer in my library database... and found a book... Michael Thurmond's 12-Day Bodyshaping miracle.
Got it out of the library and started looking it over.....
12 days.... hmmm...
I can do ANYthing for 12 days, right?
Well, not ANYthing..... if it's too weird, it will only hurt me in the long run, so it needs to make sense.
And this SEEMS to! Taking into account your body type (which it helps you figure out), this book promotes 45-60 min daily cardio, specific strength exercises every few days and healthy low fat REAL food meals.
***Remember, I am not recommending this book at this time. I am going to TRY the program and share the results as I go along. I will evaluate later on***
Yes.... I thought... I can do this! I spent a couple of days choosing the exercises and setting up the menus & preparing food. (It really doesn't take long to cut vegetables and fruit... but it seems to take a while to set up a food plan.... which helps prevent the basic pantry / fridge grazing!)
So... okay - I spent the prep days getting my MIND wrapped around the idea of creating the new habit (while recognizing that I have a way out after 12 days!). Cardio was an easy choice for me - WALKING! 45 - 60 min daily..... which should take care of catching up on some DVR tv programs :-) I pored over the strength exercise listed. I LOVE the way Michael Thurmond lays out each exercise and tells what muscle to target. And then I laid out the meal plan - and got specific with the items in my own refrigerator.... and updated the shopping list to double the fruits and veggies. Day 1 food is prepped and bagged... ready to go in individual portions just for ease!
Of course - spending the time planning is where I am skilled! Now to where the rubber meets the road! I'll keep you posted on the journey!
Tomorrow I'll post what happened on the first 6 days of the program...
Tuesday, July 26, 2011
Starting an exercise program.... again :-) Week 3
..Okay - it's been a busy week.... an excuse, I know.
I just can't bear to turn that stupid dvd player on again.
So, I am spending a little time reviewing what IS the problem! It would be great to have fantastic abs.... and I did the work a few years ago so I KNOW it can happen. I admit, it is a little frightening too. Having spent the majority of my life feeling too fat to live, I - sad as it sounds - am comfortable with that feeling of self-loathing. I may not WANT that feeling... but it seems to be my default position. And I don't think I am alone - I think WAY too many of us have the exact same unwarranted feeling!
THAT is the real issue - the part that must be changed. I think that if.... no, WHEN, I can change my attitude, the rest will follow.
So, I spent a few days whirling around in the brain storms (NOT brainstorm :-) that follow in the wake of my analyzing my own behaviors.... and have come up with a short term solution that I think I can live with...
Apparently I am starting WAY at the beginning of an exercise program because I feel incredibly sedentary. While I have no problem wandering around the yard weeding... I can't seem to face 'official exercise' and I NEED to exercise my HEART muscle, if nothing else! And that is cardio - and, well, yuk.
My desire - my goal - is to build a healthy lifestyle. That may or may not include 'official exercise' but MUST include some type of cardio. While I ponder on that, I have made a very tiny commitment to myself.
Once upon a time, I counted the number of jumping jacks I could do in a minute - that is 40. I have committed to doing sets of 40 during the day. Just 40 jumping jacks. Just 40..... that's about 20 more than was comfortable the first day... so I did my 40, patted myself on the back and went on with my day.
The next day I did 40 again. I still didn't want to do them - but just 40 - just ONE minute... that's not too much to ask :-)
On Day 3, I managed to do it twice - once in the morning and once in the afternoon. I am seeing a slight - oh, so slight - difference in my attitude. I am not saying that what I am doing is enough - it clearly isn't... but anything is better than nothing... and babysteps will get me there.
Anyway - I will continue to think about the dvds I own.. and the exercise equipment... and work on getting up the moxie to use it again! I am not sure why I am having such a struggle getting started - how about you? Are you exercising consistently? Is life getting in your way or have you hit your stride and figured out a method that works for you?
I just can't bear to turn that stupid dvd player on again.
So, I am spending a little time reviewing what IS the problem! It would be great to have fantastic abs.... and I did the work a few years ago so I KNOW it can happen. I admit, it is a little frightening too. Having spent the majority of my life feeling too fat to live, I - sad as it sounds - am comfortable with that feeling of self-loathing. I may not WANT that feeling... but it seems to be my default position. And I don't think I am alone - I think WAY too many of us have the exact same unwarranted feeling!
THAT is the real issue - the part that must be changed. I think that if.... no, WHEN, I can change my attitude, the rest will follow.
So, I spent a few days whirling around in the brain storms (NOT brainstorm :-) that follow in the wake of my analyzing my own behaviors.... and have come up with a short term solution that I think I can live with...
Apparently I am starting WAY at the beginning of an exercise program because I feel incredibly sedentary. While I have no problem wandering around the yard weeding... I can't seem to face 'official exercise' and I NEED to exercise my HEART muscle, if nothing else! And that is cardio - and, well, yuk.
My desire - my goal - is to build a healthy lifestyle. That may or may not include 'official exercise' but MUST include some type of cardio. While I ponder on that, I have made a very tiny commitment to myself.
Once upon a time, I counted the number of jumping jacks I could do in a minute - that is 40. I have committed to doing sets of 40 during the day. Just 40 jumping jacks. Just 40..... that's about 20 more than was comfortable the first day... so I did my 40, patted myself on the back and went on with my day.
The next day I did 40 again. I still didn't want to do them - but just 40 - just ONE minute... that's not too much to ask :-)
On Day 3, I managed to do it twice - once in the morning and once in the afternoon. I am seeing a slight - oh, so slight - difference in my attitude. I am not saying that what I am doing is enough - it clearly isn't... but anything is better than nothing... and babysteps will get me there.
Anyway - I will continue to think about the dvds I own.. and the exercise equipment... and work on getting up the moxie to use it again! I am not sure why I am having such a struggle getting started - how about you? Are you exercising consistently? Is life getting in your way or have you hit your stride and figured out a method that works for you?
Monday, July 18, 2011
Starting an exercise program.... again Week 2:-)
One week down and on to the next!
Week 2... Day 1... nope, no dvd... but I did get 3 miles done on the treadmill and a little armwork done on the total gym. See, I have no real excuses... I live pretty far from civilization so I have slowly acquired everything I need to get fit right in my own home! All stationed in front of the television so I can catch up on the shows I record!
Day 2... Okay. it's Sunday... so I'm off to church and working on Vacation Bible School. No excuse, I know - but I did spend half the day at church and much of the rest of it on the computer doing one thing or another for VBS and preparation for the weekly shopping excursions which begin on Monday!
Day 3.... was supposed to go to line dancing but didn't get there... ran errands but no real exercise
Day 4.... stayed home today but spent it in the yard. I did a lot of weeding... bend, grab, pull... shift around so the back doesn't hurt too much... some bending, some squatting.. lots of shifting around :-) No "official" exercise :-)
Day 5... am feeling pretty pathetic right now. I'm not sure if I am tired or what but I can't face that dvd or any other television exercise.
Day 6.... Life is full... getting son ready for camp.... taking him early this morning so another day with no dvd. I'm not sure why - but if I don't do it first thing, it is not going to happen.
Day 7.... Okay - flubbed again..... I am just not in the place where I want to turn on a dvd every morning. I am not sure why.. but I KNOW I need to be more active. I need to figure out another angle for next week.... something easy that is consistent. Probably a minimum of watching one tv show daily from the treadmill....
I don't know - I sound whiny even to me! I will get up again tomorrow and try again.... this year I want to find a solution. NOT another project... but a lifestyle I can support. The year is half over..... my deadline approaches...
Week 2... Day 1... nope, no dvd... but I did get 3 miles done on the treadmill and a little armwork done on the total gym. See, I have no real excuses... I live pretty far from civilization so I have slowly acquired everything I need to get fit right in my own home! All stationed in front of the television so I can catch up on the shows I record!
Day 2... Okay. it's Sunday... so I'm off to church and working on Vacation Bible School. No excuse, I know - but I did spend half the day at church and much of the rest of it on the computer doing one thing or another for VBS and preparation for the weekly shopping excursions which begin on Monday!
Day 3.... was supposed to go to line dancing but didn't get there... ran errands but no real exercise
Day 4.... stayed home today but spent it in the yard. I did a lot of weeding... bend, grab, pull... shift around so the back doesn't hurt too much... some bending, some squatting.. lots of shifting around :-) No "official" exercise :-)
Day 5... am feeling pretty pathetic right now. I'm not sure if I am tired or what but I can't face that dvd or any other television exercise.
Day 6.... Life is full... getting son ready for camp.... taking him early this morning so another day with no dvd. I'm not sure why - but if I don't do it first thing, it is not going to happen.
Day 7.... Okay - flubbed again..... I am just not in the place where I want to turn on a dvd every morning. I am not sure why.. but I KNOW I need to be more active. I need to figure out another angle for next week.... something easy that is consistent. Probably a minimum of watching one tv show daily from the treadmill....
I don't know - I sound whiny even to me! I will get up again tomorrow and try again.... this year I want to find a solution. NOT another project... but a lifestyle I can support. The year is half over..... my deadline approaches...
Thursday, February 10, 2011
Resolution Number 1 - weight vs health! Back Story Part 1
Note: It occurred to me that the reasons WHY I chose the resolutions that I have chosen for this year might be an appropriate topic for conversation.. I am going to choose Thursdays as days to be thoughtful and thankful! I will tell the history of my resolutions on Thursdays!
1. Weight, weight, weight! Maintain loss and lose a little more. Tighten and tone…. Develop a daily regimen to stay fit for life! Learn to eat like a thin healthy person.
Sound familiar??? I think that weight loss has been a New Year's WISH for most of my life.
In 2007, I lost 60 pounds! Yep, a HUGE accomplishment..... I never even knew it was possible :-) The story of the loss - yes, it was a quick healthy loss - is for another day. The story of learning who this new person active person was is also for another day...
For now I will talk about today :-) From where I am sitting now... 3-1/2 years later... I have maintained approximately 45 pounds of that loss. I am used to the way I look now and recognize the woman in the mirror. I participate in several exercise classes which help keep me active... martial arts twice weekly, a line dancing group meeting twice weekly, and 5 dance classes - ballet, clogging, Christian lyrical ballet, and Irish soft and hard shoe. I also do a good bit of walking training on occasion in preparation for an annual Breast Cancer 3Day Walk and worry / work on strength exercises for my upper body.
I am chasing the illusive lower weight I think I ought to weigh.. STILL! My logical brain has chosen a number and body shape and still wants it. Last summer, I dropped 20 pounds in a couple of months. No big deal... just be serious and stop eating so much. I felt like I was handling things in a healthy way. BUT my energy level plummeted. My hair started falling out. I was as depressed as I usually am in the middle of January. Yikes!
I went to the doctor for my annual check-up and had lots of tests run.... all the usual PLUS thyroid (for the hair) and Vitamin D levels ( for the depression). I waited anxiously for the results for 2 weeks. When the call came, the nurse blithely informed me that all my levels were normal except my cholesterol. It was too high and the doctor wanted me on mes to bring it down. Well..... I am not opposed completely to drug therapies. I think there is a time and place for them. But since this was the very first time that cholesterol has been mentioned as an issue for me, I declined quickly. I was given 3 months to turn it around by diet and exercise.
Well.. now I was REALLY depressed... no energy, hair falling out... I forgot to mention above that I had been struggling with issues with my eyes for several months already.. (diagnosed with dry eye syndrome and in constant eye pain).... really bad attitude and now.... my cholesterol was too high. My feeling was, that I had been handed another symptom..... not THE problem. I also need to mention that I am two years past menopause... so some of this may be age-related as well.... but still needs a resolution so I can go on with the life I have built for myself.
Soo... I added supplements... I already took Black Cohosh, Calcium, B Complex, D and sometimes C. So I added Omega 3s.... fish oil.. because I HATE fish... okay, I'll rephrase.... I haven't LEARNED TO LIKE fish yet :-) The problem with fish oil is that I burp it back so that was nasty.. sorry if that is too much information. Of course, everyone I talked to has their favorite remedy for that.. including some digestive enzymes that I added to my collection. But the remedies were like all the advice for how to peel a hardboiled egg easily... sometimes they worked.. sometimes they didn't.... but never was anything consistent.
So... I was taking all these daily supplements and trying to eat healthily.... eating every few hours.... protein at every sitting... and my eye specialist prescribes an antibiotic to take twice daily for several months. I understood that it needed to be taken on an empty stomach...... not sure about that because I promptly got very nauseous and ended up losing the pill! So then I read the instructions and find out that it might make me nauseous (go figure), so to eat with a light meal.... BUT not within 2 full hours of any vitamins or protein. Okay, so now I have supplements morning and night..... and an antibiotic with a meal morning and night.. but not within 2 hours of the supplements. Wow - this scheduling is awful...
About a week later, I lost my lunch.... and had enough! I scheduled an appointment with a naturopathic doctor and put myself in her hands to try and use food as medicine. So... here is where things change up for me..... my food ideas / habits which worked so well for my weight losses go out the window.
Next week, I will outline what I learned and what I was asked to try. Where are you on the health / weight loss journey?
In 2007, I lost 60 pounds! Yep, a HUGE accomplishment..... I never even knew it was possible :-) The story of the loss - yes, it was a quick healthy loss - is for another day. The story of learning who this new person active person was is also for another day...
For now I will talk about today :-) From where I am sitting now... 3-1/2 years later... I have maintained approximately 45 pounds of that loss. I am used to the way I look now and recognize the woman in the mirror. I participate in several exercise classes which help keep me active... martial arts twice weekly, a line dancing group meeting twice weekly, and 5 dance classes - ballet, clogging, Christian lyrical ballet, and Irish soft and hard shoe. I also do a good bit of walking training on occasion in preparation for an annual Breast Cancer 3Day Walk and worry / work on strength exercises for my upper body.
I am chasing the illusive lower weight I think I ought to weigh.. STILL! My logical brain has chosen a number and body shape and still wants it. Last summer, I dropped 20 pounds in a couple of months. No big deal... just be serious and stop eating so much. I felt like I was handling things in a healthy way. BUT my energy level plummeted. My hair started falling out. I was as depressed as I usually am in the middle of January. Yikes!
I went to the doctor for my annual check-up and had lots of tests run.... all the usual PLUS thyroid (for the hair) and Vitamin D levels ( for the depression). I waited anxiously for the results for 2 weeks. When the call came, the nurse blithely informed me that all my levels were normal except my cholesterol. It was too high and the doctor wanted me on mes to bring it down. Well..... I am not opposed completely to drug therapies. I think there is a time and place for them. But since this was the very first time that cholesterol has been mentioned as an issue for me, I declined quickly. I was given 3 months to turn it around by diet and exercise.
Well.. now I was REALLY depressed... no energy, hair falling out... I forgot to mention above that I had been struggling with issues with my eyes for several months already.. (diagnosed with dry eye syndrome and in constant eye pain).... really bad attitude and now.... my cholesterol was too high. My feeling was, that I had been handed another symptom..... not THE problem. I also need to mention that I am two years past menopause... so some of this may be age-related as well.... but still needs a resolution so I can go on with the life I have built for myself.
Soo... I added supplements... I already took Black Cohosh, Calcium, B Complex, D and sometimes C. So I added Omega 3s.... fish oil.. because I HATE fish... okay, I'll rephrase.... I haven't LEARNED TO LIKE fish yet :-) The problem with fish oil is that I burp it back so that was nasty.. sorry if that is too much information. Of course, everyone I talked to has their favorite remedy for that.. including some digestive enzymes that I added to my collection. But the remedies were like all the advice for how to peel a hardboiled egg easily... sometimes they worked.. sometimes they didn't.... but never was anything consistent.
So... I was taking all these daily supplements and trying to eat healthily.... eating every few hours.... protein at every sitting... and my eye specialist prescribes an antibiotic to take twice daily for several months. I understood that it needed to be taken on an empty stomach...... not sure about that because I promptly got very nauseous and ended up losing the pill! So then I read the instructions and find out that it might make me nauseous (go figure), so to eat with a light meal.... BUT not within 2 full hours of any vitamins or protein. Okay, so now I have supplements morning and night..... and an antibiotic with a meal morning and night.. but not within 2 hours of the supplements. Wow - this scheduling is awful...
About a week later, I lost my lunch.... and had enough! I scheduled an appointment with a naturopathic doctor and put myself in her hands to try and use food as medicine. So... here is where things change up for me..... my food ideas / habits which worked so well for my weight losses go out the window.
Next week, I will outline what I learned and what I was asked to try. Where are you on the health / weight loss journey?
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