Age is just a number. You can get healthy and fit. But first you must BELIEVE!

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Everything in moderation. Even moderation.

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Wednesday, May 9, 2012

Make it a love story

How about this one Belinda!           
I've not been much of a motivator this week (no postings...did you notice?) :)
My step-daughter from Maine has been visiting and we've stayed busy busy busy.  It's been 10 days of doing touristy things while still trying to fit proper eating in--not always being successful--we have managed to enjoy some tasty food....but thanks to her understanding, I've not missed one of my fitness classes or my going to the gym.  And to her great joy (and mine) we've managed to get in some quality 'fun in the sun' pool time! So once again, I am encouraged to be learning how you can fit life and balance into getting and being healthy and fit.  It just takes some planning and common sense. You have to know your limits and not completely abandon your program.

For those of you who are joining me at the next Lighten Up For Life Program remember it begins a week from today, May 16th at 9:30.  I hope you'll join us in continuing or starting your journey to finally lose and keep off the weight you've wanted to shed and to live a healthy and fit life (for the rest of your life).

So this week lets talk about things you can do to gear up for this session....and the rest of your life; to get yourself in the right mindset to makes this a successful and lasting venture.   You truly have to find things that will work for you, things you enjoy doing and things you'll stick with...

These are just some suggestions:

Use a pedometer...If you've abandoned your pedometer since the end of the last session or you're just starting out....get a pedometer (one that will measure steps, calories, miles).  The goal is to walk 10,000 steps per day.  If you haven't been doing that today is the day to start working toward that goal.  Remember that just about every activity counts.  Grocery shopping, cleaning house, playing tennis, gardening etc. etc. etc.  So it doesn't just have to be walking.  Here's a great chart to go by
Just remember to wear your pedometer when you do walk and don't "double dip" on the count. If you wear it when you are grocery shopping, use the steps counted on your pedometer and don't add in the conversion steps on the chart.  And remember too that the conversion steps are PER MINUTE....(I.E. if you are using the chart for grocery shopping it's 67 steps/ if you shop for an hour that 4,020 steps that count toward your 10,000 steps from the day).  They all add up!

Clean out your cupboards of unhealthy foods.  If items like chips, sweets, and sodas have snuck into (or back into) your cupboards, it's time to say adios to those things.....and you might as well just tie your heart and  "if the items are not there to tempt will be less tempted".  Pinned Image

Have a healthy size/portion plate. The healthy breakdown on your 9" plate should be 1/4 lean meat (or protein), 1/4 grain and 1/2 veggies and/or fruit.  Make your portions smaller. Eat when you are hungry, but STOP EATING WHEN YOUR BODY SAYS I'M FULL. (Learn to listen to your will tell you when it's full)...if there is still food on your plate when you "first" get that full feeling then save the rest for a later time.  Eating 5 smaller meals a day is better than eating 3 huge meals where you finish everything on your plate just because it's there (and yes just because it tastes good) (Believe me...I'm not preaching....this is my voice of experience talking).

Don't deprive yourself.  If you start out your program thinking "Oh woe is me...I can never have ice cream or pecan pie again"....your program will not succeed!  Give up what you can give up but find a balance.  I choose Sunday night as my treat night.  I love ice cream....but I've learned to love Low Fat Frozen Yogurt just as well and on Sunday nights I have a small bowl  (1/2 cup is 100 calories)  1/2 cup is about 1 scoop....sometimes I have 2 scoops....sometimes I have a tablespoon of chocolate sauce on it.  Just remember to include it in your allotted calorie count. 
Great visual....choose wisely
Count your calories.  If you're just starting out, it really helps to keep a journal and count your calories.  You'll be amazed at how many calories you are taking in each day.  There are lots of  on-line websites/programs out there that help you keep track.  I like to use  "LOSE IT"  But please don't be dismayed and think "I can not imagine having to count calories for the rest of my life".  Once you've done it faithfully for about 24 weeks, believe me you'll pretty much know how many calories are in the foods you eat and where you need to cut back each day to stay within your calorie range.  DON'T STARVE. Your metabolism will slow down and you will not lose weight (at least not that you'll keep off)
healthy or starve? And actually starvation can slow your metabolism down so much that you gain!

Exercise.  Here's the simply theory.  Getting fit happens in the gym. Losing weight happens in the kitchen.  But they go hand in hand.  I am living proof that you can lose weight without any can.....but 99% of the time it will find it's way back :(
But if you eat healthy and exercise on a regular basis you will keep the weight off and you will get (as the saying goes) "lean and mean".....and your body will thank you for it.
Join a gym, get a trainer, learn how to use the weight bearing machines, learn how to lift free weights, a fitness class, start doing a daily brisk walk--start slow and build up.  Challenge yourself.  Today walk 10 minutes....tomorrow 15....the next day 20...before you know it you'll be walking an hour. Dance in your living room.  An hour of continuous aerobic dancing (fast pace) will get you at least 6,000 steps. Find an exercise program that works for you--one you will look forward to at least 5 days a week.
 Be who you want to be!
Today is the first day of the rest of your life.....make it the first day of the rest of your long healthy life. Make your goal to be fit at 99.  Do something today that your future self will thank you for.  Yesterday you said "I'll start tomorrow" is that tomorrow.  Don't put it off another day.  I look back and think about all the mornings I woke up and thought "OK today I won't eat a half bag of twizzlers at work and today I'm going to get on the treadmill for an wait, today is Suzy's birthday and I know Rhonda will bring those homemade donuts to work and I promised John we'd have those yummy nachos covered with cheese for dinner and I need to iron the outfit I'm wearing so maybe I'll do the treadmill tonight"......I did that for years....seriously...

Listen to your body and listen to your mind....they are trying to tell you something....they're trying to tell you that TODAY is the day to start changing your life. TODAY is the day to start working toward the person you've always physically wanted to be.  TODAY is the day to Lighten Up For Life. 
 Pinned Image

My sweet partner, John, just brought me a half bagel with peanut butter and honey on it...I'm not going to think about the calories.  I'm going to eat it and tell him how much I appreciate his thoughtfulness and fit it into my daily intake and associated exercise.  Remember being healthy and fit isn't just about food and's also about finding balance in your life.

Sit up straight, deep breath in, deep breath out....
Start today to fall in love with being healthy and fit. Make your plate a rainbow of colors--eat healthy "one ingredient" foods!

Wednesday, May 2, 2012

One step back and 14 steps forward....TAKE CONTROL

Hello all,

Well I started this post back on April 25th when we returned from 5 days on the beach at Port Aransas.  We definitely had "fun in the sun" lots of rays and didn't pay a whole lot of attention to what I ate (well I did, but I don't feel like I did).  But I think everyonce in a while you need to get away from the routine and just enjoy.  I'm told that anyway and I'm trying really hard to accept that.  But when you return from such an adventure (mini-vacation) and even though you probably walked 4 miles a day on the beach.....when you return home and that darn scale says you've gained 6 pounds, it almost takes the fun out of the vacation. 

If you're like me and have been overweight all or most of your really just breaks your heart when you stray away from your healthy eating and then miss a full week of exercise and the scale tells you that you may have thrown too much caution to the wind.  I knew before I stepped one toe on the scale that it would not be good.  I could feel the slight little snugness of my tank top!  It sometimes just seems so it's such a chore....this weight loss, healthy, fit thing.  But it just proves (once more) that this is not a 12 week sprint.  This is something I (and you) must work on every day.  It doesn't just happen by magic.  It (the weight) just doesn't stay off, if you stop the healthy routine you found that worked.

So lesson learned......yes you can go on vaction and yes you can occassionally while on vacation abandon your healthy eating and yes you can slack a few days on your exercise.....but........prepare yourself mentally for the reality that awaits you....accept it....and pick right back up where you left off.  Start eating healthy the day you get back and start back up on your exercise routine as soon as possible.

inspireBut I'm not going to dwell on that for the rest of this post.  What I want to talk about is how I want to figure out how I can inspire even one of you to be as excited about getting healthy and fit as I am.  I heard a song the other day (can't even think of the name of it right now)...but part of the words are "you get to choose if you win or lose".  Think about that for a minute.....YOU get to choose....and in the weight loss, getting healthy and is indeed all about you.  No body else can do it for you.  If you are a control person....this is perfect for you....if you're a person who never feels like they are in control...this is perfect for you too.  Because you can control what you eat, when you eat....and if you give it enough priority...why you eat.  You can control how much exercise you do.  You are the only one who knows what you want to look like and how you want to feel.  And I hope how you want to feel is healthy and fit far into your elder years. 

Now here are some honest 'from my heart' words...this is not my first rodeo!  Believe me I've been on this weight roller coaster all my life.  But something finally clicked with me.  This is something I have control over....(I saw you roll your eyes!)  I'm serious...I lost weight and found it...more than once and therefore always thought I have no control over this...I'm just no good at keeping the weight off.  It's because I was always letting someone else (someone elses diet) contol  my weight loss.  I never considered that this thing...this weight loss...this getting and STAYING fit and healthy was not about going on a diet.  It was something in my life I had to control and if I put my heart and soul into it, I could control.  I never let it click that not only did I have to eat healthier, but I had to combine that with exercise on a regualr basis (not just a walk every now and then when I thought uuuh I guess I should try to do some kind of exercise.  Being healthy and fit, controlling your weight and keeping it off has to become just like brushing your teeth everyday, just like taking a bath everyday, just like telling the people you love that you love them....every day.  It has to become a part of your life that you just do naturally everyday.  It has to become so engrained in your daily routine that you don't have to think about it.....Right now you are probably thinking that counting calories, getting weighed in every week, exercising every day (or at least 5-6 days a week) doesnt' seem "normal".  If you give this all you have, if you believe and work on it with determination and set resonable will get there and what will seem "not normal" is when you eat something unhealthy or you don't exercise. 

 I wish I could find the right words to explain or let you know how being fit and  healthy and having your weight under control feels.....this too I say from the heart....NOTHING TASTES AS GOOD AS FIT AND HEALTHY FEELS!

Again I see the eyes rolling..... :)   Don't think you can't do can....I do eat apple crisp and yes I do eat Bill Miller's Chicken (it's a Texas thing) and yes I do love Baskin Robbins German Chocolate Cake ice cream.  But those are treats that I do allow myself to have from time to time because you will not be successful if you feel deprived....just eat healthy and exercise 90% of the time and treat yourself and rest 10% and keep after it....let it become second nature.

  My kind of woman!!!  Esther Tuttle, age 99  How to be confident: Treasure your health every day. "Your body is your instrument, and you have to take beautiful care of it. I do one hour of yoga and walk for 30 minutes every day. You really enjoy life a lot more if you're healthy. And I never leave home without putting on lipstick—it makes me feel pretty!"
My kind of woman!!! Esther Tuttle, age 99 How to be confident: Treasure your health every day. "Your body is your instrument, and you have to take beautiful care of it. I do one hour of yoga and walk for 30 minutes every day. You really enjoy life a lot more if you're healthy. And I never leave home without putting on lipstick—it makes me feel pretty!"

Come on....I've got my pom poms out and I'm cheering for you! Let's go...take control of your life...your future self will thank you for it!

Say it out loud!it takes spirit and drive