Monday, July 30, 2012
Sunday, July 29, 2012
The Truth Will Set You Free
Well.....well....today certainly could have gone better as far as reaching my goals go.
First, we'll call the getting out of bed by 7AM goal attained, even though I actually got out at 7:10. I was awake before 7. BUT, to be totally honest, if my Grandson had not been here and awake at that time, I probably would have gone back to sleep. Hey....I'm all about being honest! :-)
Now, to the rest of the goals. I didn't have to exercise today, so the fact that I didn't is okay. I drank more than one diet soda. In fact, I drank about 4 Diet Mountain Dews (how late you reckon I'll be up tonight because of that?!), I didn't have fruit or veggies at supper, although I did have them at breakfast and lunch (so I guess that's a partial success). I TOTALLY failed at the water thing (can you say NONE?!). And darn, I just realized I haven't taken any of my supplements yet, but I'm about to go take them, so we'll call that a success.
Now that I've confessed today's shortcomings, I have no guilt, my attitude is great, and I look forward to a successful tomorrow!
Good luck on setting and achieving your goals this week!!
Until tomorrow.....
First, we'll call the getting out of bed by 7AM goal attained, even though I actually got out at 7:10. I was awake before 7. BUT, to be totally honest, if my Grandson had not been here and awake at that time, I probably would have gone back to sleep. Hey....I'm all about being honest! :-)
Now, to the rest of the goals. I didn't have to exercise today, so the fact that I didn't is okay. I drank more than one diet soda. In fact, I drank about 4 Diet Mountain Dews (how late you reckon I'll be up tonight because of that?!), I didn't have fruit or veggies at supper, although I did have them at breakfast and lunch (so I guess that's a partial success). I TOTALLY failed at the water thing (can you say NONE?!). And darn, I just realized I haven't taken any of my supplements yet, but I'm about to go take them, so we'll call that a success.
Now that I've confessed today's shortcomings, I have no guilt, my attitude is great, and I look forward to a successful tomorrow!
Good luck on setting and achieving your goals this week!!
Until tomorrow.....
Saturday, July 28, 2012
My Goals for the Week
Today's Goals:
out of bed by 7 (done, actually got up at 6....watch out!)
exercise: ride bike to gym (it's only half a mile), stretch, walk/run routine, ride bike home, stretch
diet sodas limited to 2
4 glasses of 'actual' water (doesn't include diet drinks 'made' with water)
include fruit or veggie with each meal
take dietary supplements (fish oil, multivitamin, calcium with vitamin D)
Weekly Goals (Starts Sunday):
out of bed by 7 each day
exercise: at least 5 days of cardio (3 to be walk/run routine, 2 to be 'other' ), at least 2 days of strength training
diet sodas limited to 2 each day
4 glasses of 'actual' water each day (doesn't include diet drinks 'made' with water)
include fruit or veggie with each meal, each day
take dietary supplements each day (fish oil, multivitamin, calcium with vitamin D)
The great thing about consistently setting and accomplishing these types of goals is that weight loss and better health will follow. You don't even have to focus on that; it just happens along the way!!
out of bed by 7 (done, actually got up at 6....watch out!)
exercise: ride bike to gym (it's only half a mile), stretch, walk/run routine, ride bike home, stretch
diet sodas limited to 2
4 glasses of 'actual' water (doesn't include diet drinks 'made' with water)
include fruit or veggie with each meal
take dietary supplements (fish oil, multivitamin, calcium with vitamin D)
Weekly Goals (Starts Sunday):
out of bed by 7 each day
exercise: at least 5 days of cardio (3 to be walk/run routine, 2 to be 'other' ), at least 2 days of strength training
diet sodas limited to 2 each day
4 glasses of 'actual' water each day (doesn't include diet drinks 'made' with water)
include fruit or veggie with each meal, each day
take dietary supplements each day (fish oil, multivitamin, calcium with vitamin D)
The great thing about consistently setting and accomplishing these types of goals is that weight loss and better health will follow. You don't even have to focus on that; it just happens along the way!!
Friday, July 27, 2012
Chill Time
I don't have anything in particular to write about today. It's been a pretty good day. I ran some errands, had lunch with friends, bought new shoes, so....pretty good. I didn't exercise today, and my eating was....well...it could have been better. ;-)
It's funny how even though I'm retired, Friday nights still seem special in that they just seem like the time to sit back, relax, and regroup. My thoughts as I'm about to go chill in front of the TV are that tomorrow morning the first thing I'm going to do is set some goals for the next few days. The first goal will be......ta dah......to set goals!!! I'll work on the others (and post them to my blog) tomorrow morning. :-)
As for now....it's chill time!
Good nite!
It's funny how even though I'm retired, Friday nights still seem special in that they just seem like the time to sit back, relax, and regroup. My thoughts as I'm about to go chill in front of the TV are that tomorrow morning the first thing I'm going to do is set some goals for the next few days. The first goal will be......ta dah......to set goals!!! I'll work on the others (and post them to my blog) tomorrow morning. :-)
As for now....it's chill time!
Good nite!
Thursday, July 26, 2012
celebrity blog from people.com
I italacized and bolded in red my favorite tip in the article. I hope you enjoy the article.
If I had a penny for every time I hear a new client ask me how they can look like Megan Fox or Katy Perry, well, I'd have a lot of pennies.
Its important you keep your goals realistic, not empirical – they shouldn’t be based on numbers like weight or inches, but tied to a process (as in, doing all of your workouts each week, eating five small meals a day, or not cheating on your diet).
If you want to keep changing your body, your program must keep changing. This may include changing the variables of training, like the choice and combination of exercises, number of sets, reps, resistance, and cadence.
Other factors you can manipulate include the time of day you exercise, location, and the music you exercise to. Try mixing up some different types of exercise, like Pilates, yoga, swimming, or a fun sport to keep your body guessing.
A predetermined set of days of the week, with specific body parts to be worked each of these days, and specific exercises that target each of these body parts should be planned. Further, there should be a specific number of reps, sets, and resistance for each of the exercises.
Pick up a workout DVD, book, app or join a web club (try mine: 5factor.com) that will give you the right structured program for your body and your goals.
A simple log should contain everything from days, exercises, sets, reps, and resistance.
These days, there are countless apps and websites that will help you keep track. For the rest of you, a good old paper and pen will work just as well!
Studies show that keeping a diet/fitness log can increase your weight loss success by more than 50%!
Well, the truth is, most of us are too sedentary all day, then we spend hours in the gym trying to compensate for the hours we spent inactive in front of our computers.
There are more gyms in the US than any country in the world. Coincidentally, there are more overweight people in the U.S. than any country in the world!
Try picking up a pedometer (you've heard me say this before) so you can monitor how active (or inactive!) you are outside of the gym. Then add a 10-20 minutes a day of resistance training to supplement your 10,000 steps.
Harley Pasternak: The Only Tools You Need to Meet Your Fitness Goals
Harley Pasternak
Courtesy Harley Pasternak
Its important you keep your goals realistic, not empirical – they shouldn’t be based on numbers like weight or inches, but tied to a process (as in, doing all of your workouts each week, eating five small meals a day, or not cheating on your diet).
Change it up
Not only do our brains get bored with doing the same things over and over, our bodies do too!If you want to keep changing your body, your program must keep changing. This may include changing the variables of training, like the choice and combination of exercises, number of sets, reps, resistance, and cadence.
Other factors you can manipulate include the time of day you exercise, location, and the music you exercise to. Try mixing up some different types of exercise, like Pilates, yoga, swimming, or a fun sport to keep your body guessing.
Use a structured program
The No. 1 reason people exercise is to look better – and quickly and safely as possible. In order to achieve this, an efficient, scientific plan is key. The plan should include a combination of cardio (meaning, get your heart rate up for a while) and resistance (i.e., work your muscles) training.A predetermined set of days of the week, with specific body parts to be worked each of these days, and specific exercises that target each of these body parts should be planned. Further, there should be a specific number of reps, sets, and resistance for each of the exercises.
Pick up a workout DVD, book, app or join a web club (try mine: 5factor.com) that will give you the right structured program for your body and your goals.
Keep a log
How do we know where we are going if we don’t know where we've been?A simple log should contain everything from days, exercises, sets, reps, and resistance.
These days, there are countless apps and websites that will help you keep track. For the rest of you, a good old paper and pen will work just as well!
Studies show that keeping a diet/fitness log can increase your weight loss success by more than 50%!
Minimize your time in the gym!
You may be wondering why I, of all people, want you to workout less?Well, the truth is, most of us are too sedentary all day, then we spend hours in the gym trying to compensate for the hours we spent inactive in front of our computers.
There are more gyms in the US than any country in the world. Coincidentally, there are more overweight people in the U.S. than any country in the world!
Try picking up a pedometer (you've heard me say this before) so you can monitor how active (or inactive!) you are outside of the gym. Then add a 10-20 minutes a day of resistance training to supplement your 10,000 steps.
Wednesday, July 25, 2012
Do You REALLY Want That?
I was talking to someone today (who I am very proud of) who has not drank alcohol in over 2 years, and has not smoked a cigarette in over a year and a half. This person has done both of these things since he was a teenager and no one believed he would ever not do them. It's not that people meant to have little to no faith he would give them up, or that they did not hope he would, but after so many years of his abuse of them, you just tried to be...well... realistic. But, never say never; look at him now!!!
During our conversation, the length of time that it has been since he stopped drinking and smoking came up. He told me something very interesting and I just knew I had to share it. He said that when he was considering giving up his habits he asked his Dr if there was something he could give him that would help him do that (a patch, a pill, etc). His Dr asked him, "do you really want to stop doing those things?". His answer of course was yes. The Dr then promptly told him that if he really wanted to stop, then he didn't need any help (patches, pills) to do it. If he wanted it bad enough, HE would do it! Well, I must say...that didn't set well with the patient!! He went home and fumed over what the Dr had told him. I don't remember if he said or not, but knowing him, he likely had a few choice words for the Dr before he left his office! Anyway, after fuming for awhile, he gave some serious thought as to why the Dr would say that to him. Surprisingly (to me, and I'm sure to himself) he said he realized that the Dr was right. If he REALLY wanted this, he could do it...and ultimately it was UP TO HIM, and only him to do it!!!
WOW!!! What a revelation huh?!! YOU and ONLY YOU are responsible for your actions! This is not to say that you can't ask for help (someone to talk to when the going gets tough, accounts of people who've been there and succeeded, counsel on conquering addictions/bad habits, please don't bring that food in the house; even medical help: patches, pills, surgery), but to stress that if we REALLY want to change a behavior....WE CAN DO IT....and the TRUE CHANGE COMES FROM WITHIN!! It may not be easy, but how many GREAT ACCOMPLISHMENTS are?!
During our conversation, the length of time that it has been since he stopped drinking and smoking came up. He told me something very interesting and I just knew I had to share it. He said that when he was considering giving up his habits he asked his Dr if there was something he could give him that would help him do that (a patch, a pill, etc). His Dr asked him, "do you really want to stop doing those things?". His answer of course was yes. The Dr then promptly told him that if he really wanted to stop, then he didn't need any help (patches, pills) to do it. If he wanted it bad enough, HE would do it! Well, I must say...that didn't set well with the patient!! He went home and fumed over what the Dr had told him. I don't remember if he said or not, but knowing him, he likely had a few choice words for the Dr before he left his office! Anyway, after fuming for awhile, he gave some serious thought as to why the Dr would say that to him. Surprisingly (to me, and I'm sure to himself) he said he realized that the Dr was right. If he REALLY wanted this, he could do it...and ultimately it was UP TO HIM, and only him to do it!!!
WOW!!! What a revelation huh?!! YOU and ONLY YOU are responsible for your actions! This is not to say that you can't ask for help (someone to talk to when the going gets tough, accounts of people who've been there and succeeded, counsel on conquering addictions/bad habits, please don't bring that food in the house; even medical help: patches, pills, surgery), but to stress that if we REALLY want to change a behavior....WE CAN DO IT....and the TRUE CHANGE COMES FROM WITHIN!! It may not be easy, but how many GREAT ACCOMPLISHMENTS are?!
Tuesday, July 24, 2012
Sweating...It Does a Body Good
So, I just got back from the gym....yea!! I broke a good sweat today walking 4 minutes then jogging 2 minutes for 42 minutes (excluding the 5 minute warm up, 5 minute cool down, and stretching). That's the most I've sweat since my trainer (Hey Alicen) moved out of state!! Hey, I've exercised, just not to the extent of breaking a good sweat, which really should be a top priority when exercising! I have to tell you, IT FELT GREAT!!!! I'm actually looking forward to the next session already. Thank goodness, because I have to get with it; I've got eight and a half weeks before the 5K Run/Walk I entered. I so want to run at least the majority of it. That would be such a rush!!
Speaking of 5Ks, a friend of mine (Hey Tamara), ran one on Saturday. She finished in 27 minutes and 47 seconds!!!! Wow!!! That's exciting!! Geaux Tamara!!! It was so motivating to see her cross that finish line!!! She is so dedicated to exercising (and yes...she sweats!) and eating healthy. I want to be like her when I grow up!
I read an article by Bob Greene (oh, how I love Bob) awhile back where he talked about a client who said she did not sweat....that she could not sweat...that her body just didn't do it. He told her.....YES IT WILL....if you are working out hard enough...IT WILL. He created a routine for her... and guess what....she DID sweat!! And so do I, and so will you....if we work out hard enough! We should at each exercise session....go for the sweat!!!
I got at little side tracked this week with my blogging....sorry!! When I started the blog....my plan was to post every day, if with nothing else, the report of what I did or was going to do that day. Then, after I wrote on a couple of weight loss/get healthy topics, I got to thinking that people may want to read more of that than just a report on what I do. I began feeling anxious about trying to come up with a stimulating subject every day. Even though there's a lot to say about losing weight/getting healthy, topics you feel inspired to write about don't just come to you every day. I decided that if I didn't feel moved to write on a particular item, that I would not write. After talking to some people who look forward to reading my blog daily, I've decided to do it daily, even if it's just reporting on what I do. Some people, including myself find it motivating to read what other people are doing. Plus, and here's a part I really like......it'll keep me more on track because I certainly want to have more good reports than not so good ones!
Well, I think that's it for today. Until tomorrow......
Speaking of 5Ks, a friend of mine (Hey Tamara), ran one on Saturday. She finished in 27 minutes and 47 seconds!!!! Wow!!! That's exciting!! Geaux Tamara!!! It was so motivating to see her cross that finish line!!! She is so dedicated to exercising (and yes...she sweats!) and eating healthy. I want to be like her when I grow up!
I read an article by Bob Greene (oh, how I love Bob) awhile back where he talked about a client who said she did not sweat....that she could not sweat...that her body just didn't do it. He told her.....YES IT WILL....if you are working out hard enough...IT WILL. He created a routine for her... and guess what....she DID sweat!! And so do I, and so will you....if we work out hard enough! We should at each exercise session....go for the sweat!!!
I got at little side tracked this week with my blogging....sorry!! When I started the blog....my plan was to post every day, if with nothing else, the report of what I did or was going to do that day. Then, after I wrote on a couple of weight loss/get healthy topics, I got to thinking that people may want to read more of that than just a report on what I do. I began feeling anxious about trying to come up with a stimulating subject every day. Even though there's a lot to say about losing weight/getting healthy, topics you feel inspired to write about don't just come to you every day. I decided that if I didn't feel moved to write on a particular item, that I would not write. After talking to some people who look forward to reading my blog daily, I've decided to do it daily, even if it's just reporting on what I do. Some people, including myself find it motivating to read what other people are doing. Plus, and here's a part I really like......it'll keep me more on track because I certainly want to have more good reports than not so good ones!
Well, I think that's it for today. Until tomorrow......
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