I have added my email to my profile. This way you can email me any questions you have but don't want echoing throughout blogworld. I love to come up with creative ways to combat weight loss problems. I also love hearing that what I struggle with others do too. Our pant sizes might be different but we are all more alike than we think!
Keep up all your hard work, it is making a difference!
Sunday
Thursday
My Routine
I get asked so often about my exercise routine that I am just going to spell in out for everyone. I am always reluctant to share because everyone is in a different place. I have worked for a year and a half to get to this place which is funny when you see what I do. I have one rule for exercise and that is to take it easy (or "raker reasy cluck cluck" says Gus the mouse in Cinderella).
I started with 20 minutes on the elliptical at 2 intensity and then, every so often, I would think "I bet I can kick it up a notch" and I would. I never really pushed myself I always welcomed the change or the challenge. I read that you need to be drenched in sweat to really have worked out but I disagree. I hope to one day get to that point but for now I try to avoid sweat at all costs.
So here goes...
My elliptical has several measurements that I keep track of. They are distance, calories burned, fat calories burned and time.
I get on the elliptical at an 8 intensity (my hardest is 10) and go until the distance reads .10 of a mile then I pedal backwards until it reads .15 then pedal forward, .20 backwards again until I reach 1/4 of a mile (.25). I check my calories and should be close to about 185 and my time at least 11 minutes. If I need more time I know that I have gone a little faster that day which usually is a good sign. If I am over 11 minutes I know that I am dragging a little.
On Monday, Tuesday, Thursday and Friday I get off, get some 5 pound weights and do 3 sets of 15. I have 4 different arm exercises I do. Sometimes when the days are hard I may mix it up or count backwards - anything to get it done. Most days I am dancing between sets feeling good.
I then get back on the elliptical and go forward until I am at .05 of a mile. Then I pedal backwards until .10 of a mile. I then change to calories burned. I should be at about 75ish and I go until I have burned 125 calories (my numbers have all cleared out while I am using my weights). I change and follow fat calories and am at about 40. I keep going until I reach 55 fat calories burned and then I check my time and go until I reach 11 minutes.
I again grab my weights and do three more sets of fifteen. I do arm exercises but they require more use of my abs.
That is it! On Wednesday and Saturday I just do the elliptical. It is a rare week that I am able to have a perfect week. A goal I hope to achieve is to wake up earlier when I need to be somewhere and still get a workout in but for now I just skip. Overall I get at least five workouts in a week and I don't consider it a burden at all. Sure there are the days I HATE it but they are the exception. My secret would have to be smaller goals. If I had to just stare at a clock and get my 22 minutes in I would HATE it a whole lot more.
Get moving and making those goals!!
I started with 20 minutes on the elliptical at 2 intensity and then, every so often, I would think "I bet I can kick it up a notch" and I would. I never really pushed myself I always welcomed the change or the challenge. I read that you need to be drenched in sweat to really have worked out but I disagree. I hope to one day get to that point but for now I try to avoid sweat at all costs.
So here goes...
My elliptical has several measurements that I keep track of. They are distance, calories burned, fat calories burned and time.
I get on the elliptical at an 8 intensity (my hardest is 10) and go until the distance reads .10 of a mile then I pedal backwards until it reads .15 then pedal forward, .20 backwards again until I reach 1/4 of a mile (.25). I check my calories and should be close to about 185 and my time at least 11 minutes. If I need more time I know that I have gone a little faster that day which usually is a good sign. If I am over 11 minutes I know that I am dragging a little.
On Monday, Tuesday, Thursday and Friday I get off, get some 5 pound weights and do 3 sets of 15. I have 4 different arm exercises I do. Sometimes when the days are hard I may mix it up or count backwards - anything to get it done. Most days I am dancing between sets feeling good.
I then get back on the elliptical and go forward until I am at .05 of a mile. Then I pedal backwards until .10 of a mile. I then change to calories burned. I should be at about 75ish and I go until I have burned 125 calories (my numbers have all cleared out while I am using my weights). I change and follow fat calories and am at about 40. I keep going until I reach 55 fat calories burned and then I check my time and go until I reach 11 minutes.
I again grab my weights and do three more sets of fifteen. I do arm exercises but they require more use of my abs.
That is it! On Wednesday and Saturday I just do the elliptical. It is a rare week that I am able to have a perfect week. A goal I hope to achieve is to wake up earlier when I need to be somewhere and still get a workout in but for now I just skip. Overall I get at least five workouts in a week and I don't consider it a burden at all. Sure there are the days I HATE it but they are the exception. My secret would have to be smaller goals. If I had to just stare at a clock and get my 22 minutes in I would HATE it a whole lot more.
Get moving and making those goals!!
Tuesday
Just say YUP!
If you are going to be "skinny" here are seven lucky truths about what it will take.
1. You will have to exercise - pretty much everyday.
2. You will not be able to eat out as often as you would like.
3. You will have to pay attention to everything that goes into your mouth.
4. You will have to read labels.
5. You will have to refuse to eat and drink some things that taste good.
6. You will need to watch what you eat for the rest of your life.
7. You might, at one time or another, long to just give up.
To some of you this list brings emotions. If this is the case, study this list for a few days and ponder it until you can identify what emotions you are feeling and why. You don't have to change a thing but when you understand "I am afraid to read labels because I don't want the guilt that comes with knowing" or "I am afraid of committing to exercise because I am afraid of missing and feeling like a failure". When you understand what is really stopping you, you can begin to make a plan that works with those emotions. This is not supposed to be punishment or torture.
I look at this list and say... "yup". I am not afraid of doing what it takes to be thin. It is not as horrible as it sounds. The payoff outweighs the cost without question. The real trick is not to eat less and to exercise more but to get to the place where the list only gets a "yup" out of you. This is hard work. It takes time and a lot of meditation but it is possible for all. Every diet and exercise machine has success stories but there is not one success story without an aha moment. That is what I am trying to produce for you here.
To help you along I wanted to illustrate how things sound a lot worse than they really are. I had this picture in my mind. A young girl has been sat down and she is being told what it will take to be an attractive adult women. It sounds daunting yet we have just made these tasks part of our lives. We say "yup, that is about what it is like!"
1. You will have to shower on a regular basis, brush your teeth everyday, comb your hair and look half decent at least half of the time. Getting rid of unwanted hair will seem like a full time job.
2. You will have to plan and shop for every meal. Gone are the days when you hear "dinner's ready".
3. You will have certain household duties that will have to be done everyday - again and again and again.
4. You will spend a large amount of the money you earn on make-up, haircare products, trips to the salon, jewelry, underclothing, purses, shoes, tampons, skin care products, nail polish and perfume.
You will only get to spend a small portion of your hard earned money on things that you just want.
5. You will not feel comfortable in your clothing and shoes the majority of each day.
6. You will be sucking in your stomach for the better part of your life.
7. You will feel like a truck hit you and you have had an accident in your pants for a few days every single month like clockwork and will still be expected to continue with life as if nothing is wrong.
On paper we look crazy for signing on to this lifestyle. Living a thin life is much easier - believe me. Do the real work and get to the aha!
1. You will have to exercise - pretty much everyday.
2. You will not be able to eat out as often as you would like.
3. You will have to pay attention to everything that goes into your mouth.
4. You will have to read labels.
5. You will have to refuse to eat and drink some things that taste good.
6. You will need to watch what you eat for the rest of your life.
7. You might, at one time or another, long to just give up.
To some of you this list brings emotions. If this is the case, study this list for a few days and ponder it until you can identify what emotions you are feeling and why. You don't have to change a thing but when you understand "I am afraid to read labels because I don't want the guilt that comes with knowing" or "I am afraid of committing to exercise because I am afraid of missing and feeling like a failure". When you understand what is really stopping you, you can begin to make a plan that works with those emotions. This is not supposed to be punishment or torture.
I look at this list and say... "yup". I am not afraid of doing what it takes to be thin. It is not as horrible as it sounds. The payoff outweighs the cost without question. The real trick is not to eat less and to exercise more but to get to the place where the list only gets a "yup" out of you. This is hard work. It takes time and a lot of meditation but it is possible for all. Every diet and exercise machine has success stories but there is not one success story without an aha moment. That is what I am trying to produce for you here.
To help you along I wanted to illustrate how things sound a lot worse than they really are. I had this picture in my mind. A young girl has been sat down and she is being told what it will take to be an attractive adult women. It sounds daunting yet we have just made these tasks part of our lives. We say "yup, that is about what it is like!"
1. You will have to shower on a regular basis, brush your teeth everyday, comb your hair and look half decent at least half of the time. Getting rid of unwanted hair will seem like a full time job.
2. You will have to plan and shop for every meal. Gone are the days when you hear "dinner's ready".
3. You will have certain household duties that will have to be done everyday - again and again and again.
4. You will spend a large amount of the money you earn on make-up, haircare products, trips to the salon, jewelry, underclothing, purses, shoes, tampons, skin care products, nail polish and perfume.
You will only get to spend a small portion of your hard earned money on things that you just want.
5. You will not feel comfortable in your clothing and shoes the majority of each day.
6. You will be sucking in your stomach for the better part of your life.
7. You will feel like a truck hit you and you have had an accident in your pants for a few days every single month like clockwork and will still be expected to continue with life as if nothing is wrong.
On paper we look crazy for signing on to this lifestyle. Living a thin life is much easier - believe me. Do the real work and get to the aha!
Monday
Detox
Today I am feeling better about the whole thing. I am in official detox mode. The first couple of days after the holidays were hard. I just wanted party food. Yesterday I did eat chocolate chip cookies for dinner but I got that whole thing out of my system so that today only good food sounded good. For dinner we had a crustless spinach quiche with mixed greens and a lemon vinaigrette. For dessert I had a cup of hot cocoa and my insides are thanking me.
Friday
Don't Panic...Stick With The Facts
Phew, we made it through the holidays. None of us came out of it unscathed but that is all under the bridge at this point. The best thing we can do is to move on and get down to business. The worst thing we can do is to panic and lose confidence in ourselves. Here are a few facts to think about.
I have told this story before but to recap for new comers...
Back in the summer I was under a tremendous amount of stress. All the stars were unaligned and it was a brutal time. I put on about 3-5 pounds without really trying. I vacationed a couple of times but MFP didn't look horrible. I swallowed some pride and tried to start the process of losing again (this was my first weight gain in over a year). I figured I would add a couple of minutes to my exercise and up my intensity "just to get there a little faster". I figured within three weeks I should be back down and life would go on. I admit I was a kind of excited to have a challenge again - totally sure of myself. But, after three weeks things had not budged and I started to panic. I spent some time thinking that my body was just correcting itself and this couple of pounds was just where my body wanted to stay. I remember one day on the elliptical thinking "what am I doing? I am panicking". I took a leap of faith and went back to what I knew worked. I backed off the intensity and cut a minute out of my routine. It was hard at first, it felt like I was moving at a snails pace. After a couple of weeks the scale was lower than it had been in months and after a couple more weeks I realized I had increased right back to my more intense longer workout without even thinking. This was a big learning moment for me. The workout and diet was the same but the difference on the scale was made only with a positive attitude as apposed to a place of insecurity. My victory could not be validated on paper. A+B wasn't C...this time.
Fact one: Fear, insecurity, panic, self loathing are the most fattening things you can put in your body.
This year we did a lot of at-home celebrating. We ate turkey, ham, rolls, pie and candy and treats galore! (it was wonderful). I didn't always log, not because I didn't want to see but because I knew I was at least breaking even and didn't want to log in the forty or so things I had just eaten. I knew I would probably gain a couple of pounds but that was ok. As I do the math now, I see that I could have added 250 calories over my break-even point each day and in the four week holiday season I would have only gained two pounds. What was interesting is my December 23rd check in had me at an all time low at the end of a steady decrease. How could anyone lose weight during the holidays? Praise the heavens it was me!
Fact two: Staying in control of your head is the best diet on the planet.
Back to the yummy food, here are some interesting scenarios. For you to have gained one pound at Thanksgiving you would have to have eaten just under a whole pecan pie at 480 calories a slice or it's equivalent. At Christmas you would have had to eaten almost one and one half hams to equal a pound of weight (3500 calories). And, although much more doable you would have to have eaten almost ten pieces of fudge. This is all in addition to your daily calories including the calories you are cutting each day or your break-even calories. I hope you are feeling a little better about yourself. (have to have...just needed to add one more:P)
My December 28th check in was two pounds higher and another two showed up later in the week. I know I did not eat an extra 14,000 calories in a little over a week so I am not going to panic. Life has been crazy and so has my diet but it has all been worth the celebration!
Fact three: You didn't do as bad as you thought!
So, how does fact three equate with your scale? I would bet money on fact one and two being the biggest factor as well as the truth that celebration food is usually high in salt and sugar and both can cause your body to retain water. A liter of water is over two pounds and I am sure I have peed a liter in one day. (ironically, drinking more water will help) Not to mention that during our holidays some of our water drinking gets replaced with not-so-hydrating type drinks (at least this is true for me).
Fact Four: Everything is going to be okay and twenty-ten is going to be the best year ever!!! But, only you can make it so.
Tuesday
I am re-gifting this to you
If I was to start at square one, what would that square look like?
I would have you start with a simple yet, I believe, the most important exercise you can do. Everyday have some time where you repeat aloud or quietly but totally conscientiously a few positive statements 25 times. It will take all but about 25 seconds but it will do you soooo good. When we, out here, are thinking about you or looking at you we see... you. You with the red hair or you with the big smile. We do not have the perfect picture of you in our minds whatsoever. You are who we love and adore "just the way you are" (I think that is a song from Mister Rogers. He was so wise...I miss him.) If you could learn to see yourself the way we all see you then your worries would be over!
I know this sounds corny and a little weird but it works. Test me on it. Start today and see how you feel in two weeks. Remember do it at least once a day. You can do it while you brush your teeth or while you are driving or whatever, just DO IT!
Here are some ideas. (your sub conscience will delete the negative so don't use won't or things like that. ex. "I won't eat bad foods" becomes "I eat bad foods") Choose two or three statements at a time to repeat.
I feel healthy
I feel happy
I feel terrific
I look great
I feel great
I am strong
I am wonderful
My body is strong
I am healthy
I feel sexy :o
Do yourself a favor and give yourself the best gift this Christmas and DO THIS!!!
Friday
Delight on people!
The other day I was talking to a friend and she is trying out some peer pressure to lose a few pounds. Several women have put money in a pot and whoever "scores" the most points wins the pot. You can win points by eating certain foods and exercising and so on. However, you lose points when you eat, so called, bad foods. I hate that expression. There are no bad foods just food choices. Sometimes a brownie for breakfast serves it's purpose. Sure, I might be hungry sooner and will have to add some willpower to my day but today a brownie and a small cup of root-beer was just the ticket. Today, the payoff outweighed the payment!
Now, back to this conversation. She was grateful for this "peer pressure" because it would stop her from grabbing that handful of chips that we all grab because it is just there. We have all done this right?
This picture haunted me for a day until I formulated this picture in my mind. Let's say that we are watching a movie of this friend and we paused the movie just as the chips are touching her lips - she hasn't tasted the salty goodness yet. In that moment what are her emotions? I would bet if a bubble appeared above her head it would say "I'm going to eat these chips wha wha whaaaa (sad music)". All I am suggesting is that if we can change the attitude to "I am going to eat some chips now!!! (happy music)", I am telling you, it would make all the difference.
This is why the losing points part bothers me. No food should ever make you feel guilty or sad. If that is happening then you have created negative thoughts associated with food. In that paused moment any number of things are creating those wha wha whaaaas before she has even tasted the food.
Pausing and recognizing these emotions is hard work at first but then it becomes like a sixth sense and your life will open up to all sorts of new possibilities - related to weight or not. Failure on any diet is related to those negative feelings toward food "I've cheated so what is the point" wha wha whaaaaa... munch munch munch. If those chips were dirty socks then would it all be ok because there are very little calories in dirty socks? (would that make clean socks light ...or low cal ...or diet socks?) No, those emotions are there and they need to be recognized. It doesn't mean you are suppressing childhood memories or something like that. It just means we have trained ourselves to relate to food negatively instead of the delight it should be. I would much rather be an authentically happy lady with curves than an unhappy starved size 2.
Now, back to this conversation. She was grateful for this "peer pressure" because it would stop her from grabbing that handful of chips that we all grab because it is just there. We have all done this right?
This picture haunted me for a day until I formulated this picture in my mind. Let's say that we are watching a movie of this friend and we paused the movie just as the chips are touching her lips - she hasn't tasted the salty goodness yet. In that moment what are her emotions? I would bet if a bubble appeared above her head it would say "I'm going to eat these chips wha wha whaaaa (sad music)". All I am suggesting is that if we can change the attitude to "I am going to eat some chips now!!! (happy music)", I am telling you, it would make all the difference.
This is why the losing points part bothers me. No food should ever make you feel guilty or sad. If that is happening then you have created negative thoughts associated with food. In that paused moment any number of things are creating those wha wha whaaaas before she has even tasted the food.
Pausing and recognizing these emotions is hard work at first but then it becomes like a sixth sense and your life will open up to all sorts of new possibilities - related to weight or not. Failure on any diet is related to those negative feelings toward food "I've cheated so what is the point" wha wha whaaaaa... munch munch munch. If those chips were dirty socks then would it all be ok because there are very little calories in dirty socks? (would that make clean socks light ...or low cal ...or diet socks?) No, those emotions are there and they need to be recognized. It doesn't mean you are suppressing childhood memories or something like that. It just means we have trained ourselves to relate to food negatively instead of the delight it should be. I would much rather be an authentically happy lady with curves than an unhappy starved size 2.
Tuesday
Enjoying the Experience
I thought about this further and thought about what foods would look appetizing all alone and although the idea of a hot bath and a warm brownie sundae sounds like pure heaven, I would never define myself as happy if that is all I ever ate. And, if all my meals were served to me all alone in some room (even in the bathtub) I doubt I would enjoy food as much. At best it would just medicate me but I really see overtime losing the excitement for it. The experience plays a major part in my satisfaction of the meal.
So, homework for tonight. Look at all your "sinful" eats and imagine eating them. But instead of just stopping there, look around your little fantasy and see what else is there. Maybe it is more a memory and that food is what triggers those experiences. Really think about the experience of the food and do some little self psychology. With a little time you can learn that when food is involved to take in the whole scene and let it ALL feed you.
Friday
Tricks and Treats
Happy Halloween
Here are some simple ideas to make your journey more successful.
When you are doing sets (3 sets of 15 for example) position yourself in the room with something as a middle point. Start just left of the point for the first set then move to the middle and then to the right. It helps you to know what set you are on and also tricks your mind and makes the 45 push-ups or whatever seem not so daunting.
Use fiber to trick your brain into thinking it has eaten more than it really has and for a treat try South Beach diet chocolate chunk cookies.
When you are feeling that emotional need to have something. Stop and make a little different choice. If you need ice cream try frozen yogurt. If you need a candy bar grab a snack size. Try to fulfill the need for a treat creatively.
Count downward when doing your reps to trick yourself into thinking you are changing things up.
For a movie treat try a small package of Jelly Belly's. It goes a long way.
Here is a trick for make logging a little quicker in MFP , type in only key words instead of the whole thing.
Remember, treats are not evil and by making them so increases the desire for them.
Keep on keeping on...
Here are some simple ideas to make your journey more successful.
When you are doing sets (3 sets of 15 for example) position yourself in the room with something as a middle point. Start just left of the point for the first set then move to the middle and then to the right. It helps you to know what set you are on and also tricks your mind and makes the 45 push-ups or whatever seem not so daunting.
Use fiber to trick your brain into thinking it has eaten more than it really has and for a treat try South Beach diet chocolate chunk cookies.
When you are feeling that emotional need to have something. Stop and make a little different choice. If you need ice cream try frozen yogurt. If you need a candy bar grab a snack size. Try to fulfill the need for a treat creatively.
Count downward when doing your reps to trick yourself into thinking you are changing things up.
For a movie treat try a small package of Jelly Belly's. It goes a long way.
Here is a trick for make logging a little quicker in MFP , type in only key words instead of the whole thing.
Remember, treats are not evil and by making them so increases the desire for them.
Keep on keeping on...
Happy Trick-R-Treating!!
What are some of your tricks and treats?
Thursday
Who wants a smaller pants size for Christmas?
So, I have this great opportunity that I thought I would share with you all. Starting November 5th I will be teaching a class with my good friend at the PiNK! gym for women. It will be the nutrician/motivation kind of class verses an exercise class. I am so excited!
Each Thursday at 6:30pm for six weeks we will focus on a new topic to help you lose pounds and gain the mindset I am always talking about. The classes are $5 each (free if you belong to PiNK!) and you can come to one or all of them. This Saturday is an open house located at PiNK! and you will get a prize if you sign up for the class. Fun fun fun!!!
Each Thursday at 6:30pm for six weeks we will focus on a new topic to help you lose pounds and gain the mindset I am always talking about. The classes are $5 each (free if you belong to PiNK!) and you can come to one or all of them. This Saturday is an open house located at PiNK! and you will get a prize if you sign up for the class. Fun fun fun!!!
Subscribe to:
Posts (Atom)