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!