So we are half way through January, are you sticking with your commitment to lose some weight? I am. Here is a tip that may take some pressure off if you have lost some of your enthusiasm. Even a little is worth a pat on the back.
If you have recovered from the high of the holidays and the day-to-day stuff is bogging you down, remember that even if you can only do 15 minutes of exercise, it is better than nothing. Maybe you even find you can do 15 minutes in the morning, and then find time to get another 15 or 30 minutes of walking in at lunch time. That is success for today!
This also goes for how you are eating. If you get off to a great start in the morning and have a low cal lunch, but falter when three o-clock rolls around, don't quit for the rest of the day. Eat a healthy dinner and stop eating at your usual cut off time. This is a life long process so take the ups with the downs. If you slip, get up and get right back in the game, not tomorrow or next week, right now! Get back on the track that is taking you where you want to be this very instant! You can succeed, you will succeed!
Wednesday, January 16, 2008
Monday, January 14, 2008
Intentional Winning on the Radio
This is a little deviation from our topic this month, but it is fun so let me tell you a story of Intentional Winning on the radio.
The Friday before New Years eve, I was home listening to the radio. The local country station was having their usual give aways - only this time with a twist. For the month of December, every time you won something, anything, your name went in the hopper for the trip to Vegas. When I heard them say it was time to call I told Dave to start dialing. While we both dialed, he asked what we were winning. I told him a CD. "Why do you want a CD?" he asked. "I don't care about the CD, I am winning the trip to Vegas." I replied as I won the CD and qualified for the trip. I put the phone back and laughed to Dave that I would be winning the trip on Monday morning. Easy-peasy!
Monday morning at 8:00 Am, I was preparing to go running and didn't want to miss the call telling me I had won. I called the radio station to ask them when they would be doing the drawing and they said in just a few minutes. The DJ asked if I was a qualifier and I confidently told him I was his winner. He laughed and asked for my name. I hesitated and said that I didn't want to tell him my name because when he pulled it, he would think it was too strange and not want to call me. He said no, it would be fate to which I replied, "I like to think of it as intention." We hung up and in less than two minutes he called me back to tell me I had won the trip.
I spoke to him afterwards and he asked how I knew I had won. I told him that from the time I qualified, I intended to be the winner. It never occurred to me that I would not win. He e-mailed me the MP3 of me winning and he even included the phone call prior to, which makes it so much more interesting. Have a great week and intend great things for yourself!
The Friday before New Years eve, I was home listening to the radio. The local country station was having their usual give aways - only this time with a twist. For the month of December, every time you won something, anything, your name went in the hopper for the trip to Vegas. When I heard them say it was time to call I told Dave to start dialing. While we both dialed, he asked what we were winning. I told him a CD. "Why do you want a CD?" he asked. "I don't care about the CD, I am winning the trip to Vegas." I replied as I won the CD and qualified for the trip. I put the phone back and laughed to Dave that I would be winning the trip on Monday morning. Easy-peasy!
Monday morning at 8:00 Am, I was preparing to go running and didn't want to miss the call telling me I had won. I called the radio station to ask them when they would be doing the drawing and they said in just a few minutes. The DJ asked if I was a qualifier and I confidently told him I was his winner. He laughed and asked for my name. I hesitated and said that I didn't want to tell him my name because when he pulled it, he would think it was too strange and not want to call me. He said no, it would be fate to which I replied, "I like to think of it as intention." We hung up and in less than two minutes he called me back to tell me I had won the trip.
I spoke to him afterwards and he asked how I knew I had won. I told him that from the time I qualified, I intended to be the winner. It never occurred to me that I would not win. He e-mailed me the MP3 of me winning and he even included the phone call prior to, which makes it so much more interesting. Have a great week and intend great things for yourself!
Friday, January 11, 2008
What are you eating?
We are 1/3 of the way through January and if you are resolving to lose weight, what are you eating?
I have been making great strides to eat live and fresh food. The more I can eat that is raw and not packaged in any way, the better. The problem is that it's not easy to eat fresh food when you live a busy life like I do. So here is what I am doing to combat the convenience stores and drive-throughs. The best advice I can give you is to plan ahead.
I keep hearty fruits and vegetables like apples, pears, oranges, and carrots handy so I can grab them easily to put in a cooler to keep in my car. I also keep raw almonds and hard boiled eggs on hand as they are filling and a great source of protein. From there, I have Wasa bread with mustard and some lean lunch meat for lunch, and I keep a light yogurt smoothie for a snack.
I am finding that eating more than three times a day is useful, and even gets to be a little too much food some days. What are you eating? Are you finding it is difficult to resist your old temptations? I am, I still want to eat crap food like cookies, chips, and candy. I am resisting more and eating better. Hopefully it will start showing soon!
I have been making great strides to eat live and fresh food. The more I can eat that is raw and not packaged in any way, the better. The problem is that it's not easy to eat fresh food when you live a busy life like I do. So here is what I am doing to combat the convenience stores and drive-throughs. The best advice I can give you is to plan ahead.
I keep hearty fruits and vegetables like apples, pears, oranges, and carrots handy so I can grab them easily to put in a cooler to keep in my car. I also keep raw almonds and hard boiled eggs on hand as they are filling and a great source of protein. From there, I have Wasa bread with mustard and some lean lunch meat for lunch, and I keep a light yogurt smoothie for a snack.
I am finding that eating more than three times a day is useful, and even gets to be a little too much food some days. What are you eating? Are you finding it is difficult to resist your old temptations? I am, I still want to eat crap food like cookies, chips, and candy. I am resisting more and eating better. Hopefully it will start showing soon!
Wednesday, January 9, 2008
Intentional Exercise. Yes, you have to!
There is no getting around it. If you want to lose weight, you have to exercise. I don't like to be the one who says you "need," or you "have" to, but in this case there is just no other way. The only other option is to put off losing weight and getting fit, and we can reread all of this next year.
If you are like me and you don't look forward to working out everyday, then try thinking about it in a little different way. Instead of thinking about how tough the run will be, or the fact that you just don't want to do it, think about what you will get after you do it. The clothes that are starting to fit you again, the way you feel jogging up a few stairs, and what this summer will be like in shorts and cute sleeveless tops. One hour a day is a small price to pay for all those good things, don't you think? There are so many exercise options. Start with something, anything, just start!
So you can agree with me, but you still have to find some momentum in your motivation. My best suggestion is accountability. Find a partner that can hold you accountable for keeping your word to yourself and you can return the favor. In the long run, you both get fit, confident, and in your skinny clothes!
If you are like me and you don't look forward to working out everyday, then try thinking about it in a little different way. Instead of thinking about how tough the run will be, or the fact that you just don't want to do it, think about what you will get after you do it. The clothes that are starting to fit you again, the way you feel jogging up a few stairs, and what this summer will be like in shorts and cute sleeveless tops. One hour a day is a small price to pay for all those good things, don't you think? There are so many exercise options. Start with something, anything, just start!
So you can agree with me, but you still have to find some momentum in your motivation. My best suggestion is accountability. Find a partner that can hold you accountable for keeping your word to yourself and you can return the favor. In the long run, you both get fit, confident, and in your skinny clothes!
Monday, January 7, 2008
So have you truly resolved?
This is a completely legitimate question. If you've been reading along, you know I believe you have to really be in the weight loss game for yourself, and with intentional resolve.
I am in the game and working my plan. I have been working with a personal trainer four days a week, and I started the new year with an eating plan that so far, has been relatively easy. I am keeping a food journal to count calories, measuring portions, and working with a group of friends on line to track our weekly weight and progress.
I am going to give you two links to check out. The first one is through Prevention Magazine. I think it is the best free on line weight loss/fitness log I have ever seen (Yes, I have looked!). The second one is to give you a better idea of what a portion size really is. We have become so accustomed to eating such huge portions, that our sense of what we need is greatly distorted. Remember, your stomach is only the size of your fist!
www.prevention.com/cda/healthtracker.do
http://www.foodnetwork.com/food/lf_hl_kick_start_your_health/article/0,2857,FOOD_26736_5513088_01,00.html
So, have you truly resolved to lose your excess weight? I have, and I would love for you to join me this month to talk about healthy food choices, intentional exercise, and what it feels like to wear our skinny jeans!
I am in the game and working my plan. I have been working with a personal trainer four days a week, and I started the new year with an eating plan that so far, has been relatively easy. I am keeping a food journal to count calories, measuring portions, and working with a group of friends on line to track our weekly weight and progress.
I am going to give you two links to check out. The first one is through Prevention Magazine. I think it is the best free on line weight loss/fitness log I have ever seen (Yes, I have looked!). The second one is to give you a better idea of what a portion size really is. We have become so accustomed to eating such huge portions, that our sense of what we need is greatly distorted. Remember, your stomach is only the size of your fist!
www.prevention.com/cda/healthtracker.do
http://www.foodnetwork.com/food/lf_hl_kick_start_your_health/article/0,2857,FOOD_26736_5513088_01,00.html
So, have you truly resolved to lose your excess weight? I have, and I would love for you to join me this month to talk about healthy food choices, intentional exercise, and what it feels like to wear our skinny jeans!
Friday, January 4, 2008
Resolutions and Weight Loss
It is the number one New Year resolution, "I want to lose weight!"
I have struggled with my weight my whole life, and from the day I was aware that I needed to be concerned about what I was eating, I was learning all the "tricks."
In the thirty-plus years I have been trying to keep my weight in a healthy range, I have learned about and/or tried just about every fad diet under the sun. Liquid diets, diet pills (legal and not), The Cabbage Soup diet, Weight Watchers, Herbalife, Deal-A-Meal, Fit or Fat, Fit for Life, low carb, high protein, no white, no dairy, and I even did a seven day fast with the idea that I could cleanse and reset my metabolism. Of all these programs, Weight Watchers is the most practical and sane.
Here is what I know: You have to get in the weight loss game because you want to live your life in a way that promotes health and fitness. You have to do it for you. This is where weight loss starts. It is a journey and there are no shortcuts. This I know.
Losing weight is a very simple concept, fewer calories in, more calories out (burned with exercise). I did not say it is easy, I said it is a simple concept. What has been successful for me is to make one change at a time, while being mindful of the other things that matter. Intentional exercise is critical. In November 2005, I quit drinking soda. I never did like the diet varieties so if I had a soda, it was fully charged. I have had fewer than ten sodas in over two years. I also cut out most all fast/convenience food. I have eliminated one bad habit at a time.
With that, understand that I still do not have a grip on my sugar addition and on emotional eating. I wake up thinking about food, affirming I will have a good food day. I think about it most minutes of the day, and do the best I can to not eat after 7:30 PM. I am still thinking about food (and not eating it) all the way until I climb into bed and when I wake up, it starts all over again.
I have struggled with my weight my whole life, and from the day I was aware that I needed to be concerned about what I was eating, I was learning all the "tricks."
In the thirty-plus years I have been trying to keep my weight in a healthy range, I have learned about and/or tried just about every fad diet under the sun. Liquid diets, diet pills (legal and not), The Cabbage Soup diet, Weight Watchers, Herbalife, Deal-A-Meal, Fit or Fat, Fit for Life, low carb, high protein, no white, no dairy, and I even did a seven day fast with the idea that I could cleanse and reset my metabolism. Of all these programs, Weight Watchers is the most practical and sane.
Here is what I know: You have to get in the weight loss game because you want to live your life in a way that promotes health and fitness. You have to do it for you. This is where weight loss starts. It is a journey and there are no shortcuts. This I know.
Losing weight is a very simple concept, fewer calories in, more calories out (burned with exercise). I did not say it is easy, I said it is a simple concept. What has been successful for me is to make one change at a time, while being mindful of the other things that matter. Intentional exercise is critical. In November 2005, I quit drinking soda. I never did like the diet varieties so if I had a soda, it was fully charged. I have had fewer than ten sodas in over two years. I also cut out most all fast/convenience food. I have eliminated one bad habit at a time.
With that, understand that I still do not have a grip on my sugar addition and on emotional eating. I wake up thinking about food, affirming I will have a good food day. I think about it most minutes of the day, and do the best I can to not eat after 7:30 PM. I am still thinking about food (and not eating it) all the way until I climb into bed and when I wake up, it starts all over again.
Wednesday, January 2, 2008
Discipline for Success
Happy New Year! I have big plans for Intentional Winning in Life for 2008. I have been mapping out the whole year to cover the topics I think you will find critical to make the most of your journey this year.
When I look at this list and begin to prioritize the information, I find the first topic to address is discipline. Discipline is the single ingredient that applies to everything we intend to do and plan to succeed.
Discipline defined from my 1984 Webster’s Ninth New Collegiate Dictionary has the first definition as PUNISHMENT (written just like that), and goes all the way to the fifth definition as a: control gained by enforcing obedience or order, b: orderly or prescribed conduct or pattern of behavior. It seemed strange to me that punishment would be first in line, so I considered the age of my trusty book, and looked in the most up-to-date version of the same book. I suppose working out when you don't want to, or not buying that super cute (and expensive) purse could seem like punishment in the moment you exercise discipline, and do the thing that will get you to your goal.
Here is what we see today as the definition for discipline:
Discipline. 1. n Training to ensure proper behavior. The practice or methods of teaching and enforcing acceptable patterns of behavior. Reflexive verb to make yourself act or work in a controlled or systematic way. 2. Order and Control n A controlled orderly state, especially in a class of schoolchildren. Transitive verb to punish somebody as a way of enforcing obedience. 3. Calm and controlled behavior. 4. Conscious control over lifestyle
I am going to cover topics each month through the year, including fitness and weight loss, family, personal finance, making time for self, career, goals, and community service to name just a few. With so many areas of our lives to address, we have to address balance. Prioritization will be critical, and once your priorities are in line, you need to get disciplined.
Join me on this journey and please, chime in with what you think. I want to know what your challenges are and what is working for you. Let's do this together, succeeding all the way. Happy New Year!
When I look at this list and begin to prioritize the information, I find the first topic to address is discipline. Discipline is the single ingredient that applies to everything we intend to do and plan to succeed.
Discipline defined from my 1984 Webster’s Ninth New Collegiate Dictionary has the first definition as PUNISHMENT (written just like that), and goes all the way to the fifth definition as a: control gained by enforcing obedience or order, b: orderly or prescribed conduct or pattern of behavior. It seemed strange to me that punishment would be first in line, so I considered the age of my trusty book, and looked in the most up-to-date version of the same book. I suppose working out when you don't want to, or not buying that super cute (and expensive) purse could seem like punishment in the moment you exercise discipline, and do the thing that will get you to your goal.
Here is what we see today as the definition for discipline:
Discipline. 1. n Training to ensure proper behavior. The practice or methods of teaching and enforcing acceptable patterns of behavior. Reflexive verb to make yourself act or work in a controlled or systematic way. 2. Order and Control n A controlled orderly state, especially in a class of schoolchildren. Transitive verb to punish somebody as a way of enforcing obedience. 3. Calm and controlled behavior. 4. Conscious control over lifestyle
I am going to cover topics each month through the year, including fitness and weight loss, family, personal finance, making time for self, career, goals, and community service to name just a few. With so many areas of our lives to address, we have to address balance. Prioritization will be critical, and once your priorities are in line, you need to get disciplined.
Join me on this journey and please, chime in with what you think. I want to know what your challenges are and what is working for you. Let's do this together, succeeding all the way. Happy New Year!
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