Gratitude and Weight Loss
When it comes to body image, it's very common to feel overweight and focus on the fat even though you have made great strides. It's unfortunate that we battle acceptance and resist giving ourselves the self-acceptance, but it's something you can work with and improve over time.One idea that fitness expert Michael Scholtz shares is the idea of establishing a gratitude journal to help you focus on aspects of your life that are positive. You can use the journal idea and work on finding aspects of your physical self that you like, as small as these aspects may be. Start somewhere and do the exercise consistently each day.Take a moment at the end of each day to write down up to 5 things you feel grateful for that day. It takes time, but notice the negative thoughts you have and work on distinguishing them -- oh, there's that critical voice again. The more awareness you can bring to these thoughts, the more you will be able to challenge them, re-frame them, and re-write your own thoughts, and you might as well make these positive since they really aren't "true" one way or the other (it's just what you decide to think about yourself).
What are you grateful for today?

Tak a trip to the local farmers market

Stop at the farm stand and let Mother Nature cater your next backyard bash—or supply goodies you can take to a summer outdoor party. The list is luscious and endless: sweet watermelon, heavenly peaches, juicy vine-ripe tomatoes, farm-fresh corn, gorgeous berries.The tastiest summer foods look beautiful, pack nutrients that keep you healthy, and won't pad your waistline. Even better: they're so perfect that little preparation is required.Try sliced tomatoes with a drizzle of olive oil and a dusting of chopped fresh basil; green beans and steamed red bliss potatoes in a light vinaigrette; skewers of zucchini, onions, and eggplant for the grill; or steamed, sliced carrots dressed with a barely-there sweet-and-sour dressing and a hint of dill or mint.These options are the perfect alternatives to creamy, calorie-dense, been-there-eaten-that barbecue side dishes such as coleslaw, macaroni salad, and potato salad

Why do they call it FAST food anyway?

Because you get real fat real fast!
As I mentioned in an earlier post, I have been having some trouble with my eating. Well, actually I am eating fine, it is that I want to eat more junk. Just when you think you no longer crave the junk...BAM it hits you. The cravings are killers! I have been drawn back in to that fast food world, so I am making a commitment right now in front of all of you ( I don't even know who is reading this) that if I "need" to make a fast food purchase, i will not be doing it in the drive through. There I said it. No more drive through for me! Not even for a drink! Shew I am done.... For the rest of the challenge. Now who's with me? Don't make me do this alone. and... No excuses...(speaking to my self, not you)
Farmers markets~ are you going to them? I am about every 2 days. Here is a fun thing... Go to a fruit/veggie stand, buy what looks good that day, and THEN plan your evening meal. Yeah, start with the veggie, and fruit.. and work from that point. It was great fun the day I did that.
Have a great day...

Learning that an injury doesn't have to mean no exercising

I am having a hard time lately. Both with eating well, and working out.
I have not been able to work out, do to my hip and knee trouble! Uggh Somehow, I need to work around my injury. Some things that has worked for me in the past and I thought I would share them with you. The pool is a great way to work out in spite of an injury. Walking in the water is a great start. It can be a great source of cardio, as well as a great way to do some physical therapy. We begin by making the movements slow and steady.
Leg lifts in sets of 4. ~
Front~ side~ back ~side~each set bringing your leg slightly higher. In addition, flutter kicks holding on to the side of the pool, in sets of 30 seconds.
If you have pain in the lower part of your body, you may need to work on upper body for awhile. You can do push~ups in the pool, (hands on the side of the pool and your body out behind ) also, if there is a ladder or a diving board, you can do pull~ups, using that. Try sets of 30x4reps.
Remember we are Gradually increasing our activity. No need to start with running a marathon. You must first train. That is where we are, in training. Yes I like that. We are in training.

fueling up

It's important to fuel up before exercise, even if it's a small snack. Since we're all different, you'll need to experiment to see which foods work well for you and help you feel strong. Make your choices high in complex carbohydrates (whole grains, low-fat dairy, and fruits) and moderate to low in fat. –
When eating a snack of 200-300 calories, try eating 30 minutes ahead of exercise. – When eating a larger meal that exceeds 300 calories, you may need to eat 2 hours before exercise so that you are comfortable. Again, feel free to experiment. To maximize the recovery of your muscles from exercise, eat a snack that is a blend of carbohydrate and protein together within 30 minutes after exercising. Here are a few recovery snack ideas:
120 calories = veggie burger (soy-based) (110) + pickles, ketchup and mustard (10) 170 calories = 3/4 cup pineapple in juice (90) + 1/2 cup non-fat cottage cheese (80) 180 calories = 1/4 cup soy nuts (120) + small apple (60) 180 calories = 3 oz. tuna (water-packed) (100)+ 1/2 slice whole-wheat toast (40) + 1 tablespoon light mayo (40) 180 calories = 3 slices turkey breast (90 – see label) + 4 saltine crackers (50) + 1 tablespoon light mayonnaise (40)

Weigh in week!!!

YES! this is the week we get to see if anything is working yet, and I did just that and weighted in and LOST 3 pounds! No measuring yet just get a weight.
Put your new weight it in your journal, and date it.
We have been doing great! So the last week goals were pretty easy and that is no different doe this week
PA challenge: Try a new exercise. Add something new. If you are already riding your bike, take a new trail.
Food challenge: No drinking ANY calories! That's all easy huh?? Well kind of... I will say there is ONE exception...That is skim milk. Milk is a perfect food, and if you drink skim, it will NOT count against your challenge this week.
Mark you r calenders now: June 22ND, 6:15 pm we will have a Pampered chef party with all yummy , and healthy recipes. I am SOOO looking forward to that one. Please come even you you don't need to buy anything. Come and learn with me. We will be using the grill too. Should be fun for all. If you bring a friend YOU will get a prize
UPDATE: Anyone who is reading this blog is welcome to come to my aerobics classes. This week I will be teaching a night class (Thursday) 7:30 pm. and a Friday am class 9am. Please come ready to work. Call me for details.. 214-3169
HAve a great day!
tomorrow we will be working in our journals, so get them ready.

every little bit helps

So often we think it is only the big things in life that matter, but it is not true. Even the little things can make a big and lasting impact.
Tonight I was able to socialize with some incredible women. We got together to do a service, and as always, I feel my own spiritual cup being filled. Of course the activity was centered around food, good food to be exact. I must confess, I did have some brownies, and a few other things.
The fruit was beautifully displayed, and I enjoyed tons of watermelon, and cantaloupe. There were wonderful sandwiches, and a cooler of drinks. I took advantage of the ice cold water bottles. Now you may be wondering why I am telling you all of this, but I want you to know, It is hard! It will always be hard, some days I will do exactly what I should, and then there are other days, where I try and don't do as well. Lets concentrate on what YOU did right today! Write it in your journal. The things you did RIGHT... today.
This will go far in our challenge, to know that there are things we are changing, things we are doing, even if it is small, that WILL make a difference. For example: I was out today driving by all my favorite fast food places, and I DID not stop and get a soda. I did not stop and get anything! That is HUGE for me. I am becoming stronger than my cravings. So when I say I had a few things tonight, I am actually fine with that! It is the little things.. that will help me succeed.
Now for the challenges for week two:
PA~challenges:
~ Add 10 minutes to what ever you are already doing. (yes I know that is what we did last week)
~I plan to add 50 crunches a night

Food Challenges:
~find out how many calories you consumed last week and drop that amount by 10%
for example: if you ate 2000 calories last week on an average, this week try about 1,800 calories. (Just this week only)
~try something new. Example, eat whole wheat pasta, or 100% whole wheat bread. You can even try lower fat milk. (go from 2% to 1%) Or even try a new fruit.
Have a great week, and don't forget you are to be making your own daily goals, and you should be writing them down!

water arobics in the rain!

We DID exercise in the rain this morning. I am the instructor so, I don't get much of a work out! So when I saw that sun peek out... I cut the lawn!. Yeah that IS a real workout. I usually burn about 300 calories when it is all done. We can always find excuses not to excersice, LET us be the people who do it anyway...even in the rain! I am so proud of all you that came today. You rock!
Each day seems easier in some ways, however I still have a craving for a soda. I went and got my protein shakes today and that has help a ton. I am finding myself snacking on fruit all day. I figure that is okay... No one ever got obese because they ate too much fruit. I have some wonderful cheese sticks that are easy and ready to go. Love them. only 70 calories too. I have been enjoying my strawberries, and now I need to go in the morning and get more cantalope, and water melon. The key for me is having it all ready to eat. Spending the time needed to prepare for a successful day. If I have things "handy" I will grab that!
I was sooooo tempted today to go to a "%^@^*&(" fast food place. I remained strong and did NOT stop! It is kind of empowering to know I was in control today.
Water is a struggle one day and no problem at all the next! Go figure...
Tomorrow I will be announcing our 2ND week challenges, but until then, have a great night. I know I will

Just some cool info:

Last week I mentioned a cool site that would help you track your calories and actually help you with your calories burned, well below you will find a link to that site. Sparkpeople can be a great tool in our challenge. Look it over, see if it is a fit for you. Let me know what you think.

http://www.sparkpeople.com/

Now on today's topic: water intake~ how we doing??? 64 oz is hard to do in the last part of the day. Start early in the morning. Also, have a full 16 oz during meals. Keep a water bottle with you at all times, not in your car, on your person. ( had to add that!!) It may surprise you how much that little thing can do for your OVER ALL health. Water is our friend!

Welcome everyone!

Wheeww~
Today I actually added some extra workout time. Thanks Calista for sharing your pool too.
Taught a "simple" water class today. It was good. It is so wonderful to be outside.
The challenge for the week is going ok for me. It is not always easier for the teacher! (trust me)
On a good note, the cookies I found in my house are gone, bet you can guess the bad note...
I find it really helpful to get outside and catch some vitamin D. Now I am NOT recommending anyone go tanning, just step outside for 1/2 hour, weed your garden, tale a walk, just "soak-up the sun".
Water in~take going well. Fruit intake awesome thanks to some awesome fruit I bought. Our strawberries are getting RED!!!
My stomach doesn't feel to well, I think it is getting used to all that water. My stomach is much smaller than it used to be so I have to adjust a bit.
Hope you all are doing well, and I hope to see you all in the morning, at the pool 9am.

so The challenges for the week are:

1~Drink 64 ounces of H2O a day

2~Add 10 minutes to what ever *PA you are already doing.. (yes, that means if you are not already doing something, you need to do 10 minutes of some kind of movement, a day)

3~start your journal. Even if it is embarrassing. This week is about "bench marks". We will clean it up as we go. No worries.

*(PA= Physical activity)

Let's hear how you are doing??
Me~ 2 days NO pop! yeah me!! Lots of water = lots of bathroom trips! I walked today even thought I DID NOT want to!
Tomorrow~first day teaching my friends exercising!!

Here we Gooooooooo

Okay so how you doing today, so far? Me pretty good. I am THINKING before I eat, which is a huge part to success. Think before you do anything!
So far I am on my second 18 oz water bottle, had my breakfast and 2 servings of fruit!
Writing it all down!
I did 30 minutes in the garden this morning, I need to look that up, it may be small but it still counts!
I am trying to fit my bike ride in and it looks like it will need to be after school. That works because Savannah will be able to join me. (the 2 birds one stone thing)
Tonight for all that can come, it will be @ my home @ 7:15. Short and sweet. Come with any questions you may have.
I look forward to seeing you, EVEN if it is just ONE I will love that toooo.
See you soon!

5 success Variables

(you may want to print this post for future references)

Two Commitments:
1. Attendance (this needs to be done virtually, daily)
2. Daily record-Keeping

If you want to have success, these are the commitments you MUST be willing to do daily. No wiggle room.

Three Imperatives:
1. Physical activity (PA) Minimum 2,000 calories per week. (that is calories burned)
2. vegetables and fruit (V/F) Minimum 35 servings per week.
3. 64 oz. water per day Minimum

Now let's talk about this a little. If we work out 6 days a week, in order to reach our Imperative goal of 2000 PA a week, that will mean we need to burn at a minimum of 335 calories a day. To be honest, at the rate of 2000 PA a week, that is way low, we should strive for a much higher rate. It really is a numbers game. But for the sake of "getting started" I am comfortable with the PA @ 2000 a week.
We will have PA assignments each week to help us get the hang of this concept, so no worries. As in my earlier post you saw how many PA Or calories I burned by cutting the grass, or by riding my bike, It is vital to record everything! If you have trouble converting the PA, please let me know as I have a few tools that can help. I use the polar watch I mentioned in an earlier post. That takes the guess work right out!
Now moving on to our V/F Imperative: 35 servings per week
How much is a serving anyways?
Vegetables?
1 cup of vegetable
1/2 cup legumes (kidney beans etc)
3 cups of tossed green salad
(As you take steps to plan and prepare don't limit yourself. Planning a full cup will help you eat more as a result, help crowd out other high fat or high calorie foods.)
Fruit?
1 medium piece of fruit
1 cup canned UNSWEETENED
1 cup sliced fruit or berries

Remember:
*All fruits and vegetables are low in calories This means they can help you lose weight quicker and keep more off.
*They are high in nutrients. There are more significant health bonus for your overall health management.
*They are also high in volume. You can eat more and feel fuller.

Now these a a few of our Musts to succeed. These are also a Minimum! It is a "starting" point.
At our Kick off I will show you how this is to be recorded, in your journal.

Its getting close to our kick off How are we all doing? Do we have all our "supplies" I mentioned in previous posts? I hope you do, if not you have just a few more days.
Our challenge is during a great time of year. Fresh fruits and veggies are everywhere and reasonably priced. Some of us are even growing our own! My strawberries are loaded with nice round GREEN strawberries. Now the trick is to keep the birds at bay while the ripen up! Also, we only have ONE major food Holiday during our challenge. July 4th. No worries, we can do it!
Our kick off is a virtual kick off but I thought I would throw this out the, I am willing to meet in person on June 1st at my house @ 7:15 pm. It should not take long and It is more informal so don't worry if you are a bit late. I am guessing it will only last about 30-45 minutes.
Would that interested any of you? If not I will stick to the virtual kick off as planned.
Well that's all for now.
Love to hear from you, and lets see if we can get some more followers...

what is your reason

Today I have tried to think about the What and Why. Why am I over weight? Why do I want to lose 30 pounds. What it will change when I am successful at this last 30 pounds.
First off. Why am I over weight. Many professionals believe there is a real reason, something we have not "dealt with" that makes us overweight. I am constantly trying to find that out. If you can figure out WHY, maybe, just maybe, we will never go there again.
Why do I want to lose this weight, seems a much easier question to answer, and that answer has changed over the years and months. I truly want to be healthy, to enjoy the rest of my life. I have wasted way too much time being morbidly obese, I have some fun living to still do!
As to the question, What will it change? I can only guess. As I mentioned I want to be healthy, but if I am being honest here, I LOVE looking GOOD. I love when I walk in a room people notice me. It is such a crazy thing. The bigger I was the more invisible I became. People tend to take me more seriously now, than when I was morbidly obese.
So there you have it. I want to lose this last 30 pounds so I can feel and look good, for a lot longer. I still don't have a good handle on WHY I got so big, but I will keep working on that one, and The things that will change most of all when I succeed Will be ME! My attitude my desire to help others, and I will have the energy to do so.
Assignment:
Take out your journal, try and answer these questions in your own life. Make this your first entry. What is your motivation, or reason for wanting to lose weight. There is no wrong answer!

prepare your environment for success

One of the first things I have to do is, get my surroundings ready for my 30 pound 3 month challenge.
So MY "challenge" for the next few days is to get ride of the garbage. To be honest, some of the "garbage" I am consuming, and some I am literally throwing out! Trust me if it is left in my house, I will find it. On those days when I am week, and want something to eat that would sabotage my efforts, if it is here I will hunt it down and I WILL EAT IT.
So let's start with the freezer. If it has sugar in it, it's outta here. If it is high in fat, it's outta here.
Moving on to the fridge, same rules apply, if it has sugar in it, OUT. If it is made with WHITE anything, it's gone! No white sugar, white flour, white rice, and no white pasta. NONE PERIOD!
That brings me to my cupboards. NO sugar cereals, cookies, candy! Salt is also an enemy. I know what YOU are thinking, but Trust me, my family will be fine for 3 months.
Then there is the little issue with diet soda. Ohh I feel so sad. I have to do this one, slowly. It may take me some time. Slow and steady will win that race.
So how is everyone feeling so far?? Let me hear from you.

Making a list and checking it twice

So, there are a few things we need, to help us get started. Some of the things would be nice, others are a must and I will tell you which is which.
1. a journal~ I use a single subject notebook. But this is one of those MUST haves.
2. Tape measure~ we will be measuring and recording our progress often, so you will need one of your own. Must have.
3. water bottle~ one you can refill is best for the environment. I like to have an extra in the fridge cold and ready to go. I also like it with the measurements on the side so I can keep an accurate accounting of my water intake. Must have some type.
4. good running/walking shoes~ We WILL be exercising, and we want to make sure our feet are well cared for. Must have.
5. Sun screen~ we will be outside for most of the challenge time as it is June-Sept. Let take care of the whole body. I even have sunscreen in my daily lotion. must have.
6. Calorie counter~ you can get a real good one at Walmart that isn't very much money, or you can even go on a site like Sparkspeople.com to record your intake as well as you as your calories burn.
7. you don't really HAVE to have exercise equipment, but I have found a few things helpful. I LOVE LOVE LOVE my large exercise ball. I also have 3 and 5 pound hand weights. You could use what you have around the house. Small, full soup cans work great. Elastic bands are another thing that would be nice to have. I recently got me a bike and I LOVE LOVE LOVE, it too! A good mat to do your floor exercises on would really help, but a folded blanket will work also.
8. A stop watch or some way to measure your time working out. I recently bought a polar watch that counts your calorie burning as well as your heart rate.
9. This is really NOT a must have but a "would like to have"... Get you something cute, but more importantly, comfy to work out in. I actually feel good when I think I look cute. No matter the size of the outfit.
These are some of the things from my list. I may add others later on but for now this is a great place to start. Go out and get your journal ASAP, as we will start using that this week.

fixin to start

That is a term I have said way too many times: I am fixin' to start...something.
That works perfectly for this week.
It is true I was up way too late last night with this blog, but I am so excited to begin.
Today was a relativly low key food day as well as a non-excersise day. I am thinking I will take a short walk just so I can stay in the daily exercise zone.
I am making cookies for a service project my family started a couple of weeks ago. We pick a family we know, and make them cookies, for no reason at all other than we love them. It is kind of neat to have the spirit of giving all year long. I began thinking today, however, this may not work during challenge time. I may need to think of something else to do, or give our friends. Or maybe I can just make the exact number of treats needed. Yeah I don't think that will work. I need to start thinking on that one.
So all of you out there who are fixin to start with me, let's get going!

Ready..Set..GO!

What is this and why and I doing it?

Simply put, this is a way to get me as well as you, motivated to shed 30 more pounds, FOREVER! Starting June 1st, I will be blogging daily covering everything from nutrition to exercise, and all the stuff in between.

If you are ready to take on this challenge, and want a place to be accountable , this is it! You can "check in" daily right along with me. We will have our virtual kick off June first, with lots of great ideas and a formula for success.
In the next few days I will make a list of items you will need. This will help you be ready for the kick off. If you have any questions, address them right here on the blog. It is THAT simple.
So... Ready... Set... GO!