I'm not just stretching the truth......

 Don't know if I've mentioned this before, but I have a chronic problem with a sort of tendinitis in my left heel area (not the bottom like plantar fasciatis--but around the back and sides of my ankle).

My doctor explained that there is a tendon that runs the full length of the back of the leg down to the ankle, then branches out to tiny branches on either side of the ankle.

If you power walk (like I do) or walk a lot (like I do) you can damage that area (which I have).  This has been going on for a few years.

Doc advises that since it is a chronic condition, I need to ice the area each time I walk (which I do) and take Ibuprofen on a regular basis (which I also do....well alternating with Tylenol)....  He also told me to get some heel lifts to put in my tennis shoes and NO flat flip flops....can't do them, can't go barefoot....If I do I pay dearly for it.  So now all my flip flops that I mostly live in except at the gym or in a fitness class have the higher wedged heel (my heels thank me for that)!

But what he didn't tell me (or maybe he did and I wasn't listening) is that I really really really need to stretch the full length of that tendon everyday.

I've started doing that and I am here to tell you (living proof) that it has made all the difference in the world. 

My heel got to hurting me so bad about a month ago that I conceded to my trainer who on more than one occassion said, "What are you doing for it".....I replied 'icing and ibuprofen'...and he said, "Peggy, do you ever give it any rest?"  (I'm a bit of a gym rat....a littel addicted to exercise since I realized how much I love it and how good it is for you!!

!.....anyway back to my thought..(see earlier post) and just did not exercise for a full week (well OK...almost a full week) and then I started these serious daily stretches.

I try to do the forward seated toe touches   but still have difficulty because my hamstrings are so tight. 

I also lay on my back on a mat and use a band to pull my leg up toward the ceiling as high as I can get it.  Sometimes I do that against a wall where you scooch up your butt as close to the baseboard as you can get and put your legs up against the wall. I do standing hip flexars.
 I do inverted A's

My goal is to do something like this     
or this or this  

The goal is really 2 part...well maybe 3 part.... 1)I'd love to be able to do those poses...2) I know if I could stretch like that my tendon would be more flexible and my heel would hurt less (at least I hope that would be how it worked) and 3) if my heel hurt less I could get back to the exercises that bring me the most joy--power walking and jogging.  I mean if I can't power walk or jog or run....how will I ever be the 64 year old winner of the San Antonio Rock and Roll Half Marathon (and someday Marathon)...OK wait...if by some miracle I did it this year, I'd be the 63 year old winner, cause it happens the day before my birthday!  This goal may be "stretching" myself to my current limit, but it's a goal (bucket list) dream of mine and if you know me, you know I'm determined enough to do it!

So don't forget one of the most important before and after parts of exercising......
S----T----R----E----T----C----H----I----N---G!

See you in the gym...
Peg

PS.  If you have any real good stretches or tips for helping my hurting heel...write me a comment or e-mail me at Peggylee57@aol.com and put Hurting Heel in the subject line (ya know....you get a lot of spam these days and I tend to just delete if it shows up there or I don't recognize a name...call me crazy, but that's just me!)

Take a compliment....Give a compliment

I guess my hard work is finally beginning to pay off.  On more than one occasion at the gym and at other places (i.e. the grocery store!), I've had other women stop me and ask me how I got my legs so toned and muscular.....or just to tell me..."wow you have killer legs". 

I've got to tell you, that is real encouragement to me!  I try to graciously accept the compliment without blushing or gushing.  And I explain what it's taken to get to this point in my quest for a fit body.  It's been lots of hard work and time at the gym or in fitness classes almost every day of the week
.

The compliments mean so much.....so I try to return them as often as I can.  If I see someone in the gym that is doing something I can't even begin to do, I always go up and tell them what a great job they are doing and ask what it takes to be able to get to a point where I can do that stretch or bend or exercise.

Compliments are great encouragement.  You have to be your own cheerleader most of the time in this struggle to get the weight off, keep it off and get your body fit. So when someone else recognizes the change in you and appreciates the hard work it takes to get there, that's a real bonus.

So accept compliments graciously; use them to fuel your routine; use them to set new goals; use them to feel proud of how far you've come.  But be sure to pay it forward and give someone else a compliment too. And it doesn't have to just be about weight loss.  Don't be afraid to tell someone they have beautiful eyes or really cute kids....

Everyone loves a compliment!

There is simply nothing more rewarding when you're on "this journey" then for someone to say "Wow!  You look great.  You've really lost weight."  or "Wow!  You've got killer legs"!  Especially when you're only 14 weeks away from turning 64 :)

Staying Alive, What to do when you can't exercise and Where's the motivation???!!

A sweet beautiful new friend of mine (Deborah) reminded me today that I'm suppose to be writing in this blog.....I mean I did say I'd write some motivational thoughts and info on losing weight (and the battle that entails), keeping the weight off (and the battle that entails) and how you can stay sane with all the advertisements for food and skinny models! And it only stands to reason that in order to get the words on this blog for you to read and contemplate (and yes sometimes roll your eyes at) I have to write!  I'm smiling....I love to write and I want to motivate, so Deborah or anyone else reading this...when you don't see something on here for a while, get out the old cattle prod and give me a poke!

So first off, let me say to forget the skinny models...some of them are way way too skinny and some of what you see is air brushing.  What I'm talking about here is the real world.  I'm talking about you and me on past 50 and doing our best to stay alive in the best fit body we can get.  Below is a video from YouTube featuring Gene Kelly and Rita Hayworth dancing to the Bee Gees famous song "Staying Alive".  Now I have to tell you that someone spent a lot of time and had some real talent to put that video together.  In case it hasn't dawned on you, Gene Kelly and Rita Hayworth and the films in this video were long gone or way past their time when the Bee Gees recorded "Staying Alive".  To produce that video the person who put it together had to be dedicated, committed, and had a goal in mind that he/she saw through to fruition.  And so it is with losing weight.  It doesn't just happen.  You have to have a goal, be dedicated and committed.  You have to envision the final product (the new you).  You have to want to change and believe you can make something (a new you) out of the old you....and yes sometimes you have to be creative.

Sometimes (oh who am I kidding) lots of times, life just is not a bed of roses and doesn't go just like we planned it, hoped it would go, dreamed it would go....oh no, you can almost surely count on a stumbling block or two or three along the way to the new you.

Let's say for instance, you have bum ankle.....you know the kind where the tendon aches when you power walk, do killer wall squats, lunges or just exercise too strenuously.  And you let it go and you let it go and you let it go......(getting my drift here) until finally that old ankle says "Look fool, either you give me some rest or I'm going to do some real serious damage and I'll shut you down for a long time!"  Oh listen, don't mess with your body.  If somethings wrong and you don't take care of it or give it the rest it needs, it will stop you in your tracks.  And then what do you do.  You've been eating healthy, counting calories taken in, burning calories by exercising, making progress, getting in your 10,000 steps a day and then BOOM, dead in your tracks.  What the heck do I do now

OK Peggy,....don't make this a riddle....tell me, tell me, tell me now  what do you do when you can't exercise for a while!!!!! INQUIRING MINDS WANT TO KNOW!

?.........well other than go into panic condition and fear you will gain all your weight and lost inches back (which believe me you'll do if you've had a lifelong battle with weight), you just have to take a few steps backward, take a deep breath and use your head and all you've learned about how to lose and keep the weight off.  First LISTEN TO YOUR BODY.  When it truly tells you it needs to rest; when you're truly in pain....REST YOUR INJURY!  I'm not talking about you just "wanting to rest" and not go exercise, I'm talking about your body saying "sister or brother, this is not a joke, we may have a real problem here, let's rest for a while or go see a doctor".  And I don't mean rest for one afternoon...I mean rest for a few days or a week. 
BUT PEGGY.....I'LL BE TAKING FIVE STEPS BACKWARDS AND I'VE WORKED SO HARD!!!  OK  calm down you know what you have to do.  You lose weight by burning more calories than you take in....so if you can't burn calories because you are taking a required break from exercising, you have to take in less calories.  Plan your meals carefully, if you have a sweet treat once a week or a hamburger, on the weeks you can't exercise, skip those little extras.  Eat more fruits and veggies.  And do the exercises you can do that don't further injure the area you're needing to rest.  If you have an ankle problem, you can still lift weights and work on your arms and upper body.  If you have a shoulder problem, you can still do leg presses and work on your lower body. 

Remember this is a life-long deal.  We are going to have road blocks along the way and we need to have a plan for dealing with those road blocks....so they don't become setbacks.  We need to be able to substitute things and compensate where we might fall short.  Conversely if you have a big meal (which you're going to do now and again).....you are going to have a piece of coconut cream pie or brownie alamode every once in a while.............oh don't play innocent....it's me you're talking to here.....I've walked in your shoes.....hell I'm the cobbler who made the shoes!!  And you will (you should)  do that, When you do...enjoy every morsel and then compensate with some extra exercises.   And when you can't exercise, because of an injury, compensate by backing off with equivalent calories.

This is not rocket sceince my friend.  This is using the basics of losing weight and keeping it off...for the rest of your life. We are in this fight together and we're trying to get fit and by doing so.....

We're "STAYING ALIVE"!!!

http://www.YouTube.com/watch?v=mz3CPzdCDws

If you have an injury....listen to your body....but don't lose your commitment!

Remember.....
.

Thanks again for the reminder Deborah.....keep them coming and I'll do my best to keep my promise to write in this blog and hopefully motivate someone.

PS.....I've been promising a before and after of me.... so here you go....

Before                Now....but still a work in progress...

Even at 63 you can dream.....and if you're going to dream you might as well dream big (er....I mean small)!

 Well I figure at the rate I'm going my chances of looking like this will come when I turn 65....so that's what I'm shooting for.  Let's see that gives me 1 year and 4 months to drop 15-17 more pounds and 10 more inches in my core area.  It will not be easy, but then as the old saying goes " Nothing comes easy that's worth anything".  Today I went to my Tuesday Strength class and we did steps with weights and then just weights to strengthen our arms and legs.  This Strength class is actually called "Strength Training".....so it's not really a full workout.  It's an hour long and the fitness trainer shows us different exercises we can do with steps, weights, bands, balance balls, stability sticks etc.   But much like a cooking class or a sewing class, or a woodworking class, you can be shown the things to do and the form in which they should be done, but if you do not take the knowledge home or to the gym or to the woodworking shop, and practice them you really don't benefit from the training.

LISTEN UP!....oops sorry, I didn't mean to yell....I just really need to get your attention here.  This fitness game is serious.  You have to work at it.  It's just like anything else--- you can't just wish it would happen, you have to put in the time and effort and make things happen.  You can't just look at a picture on Pinterest and copy/post it (see above picture) and hope that someday you'll look like that.  I'm being perfectly honest here (been there, done that, voice of experience here).  It just flat will not happen.  When you see the skinny, curvy, muscular, toned gal or guy in the gym and think to yourself....."yeh right...like she really needs to be here!!!  Take a step back and think about this...it's very very possible that that gal or that guy was once overweight and afraid to step foot in a gym to face yet another skinny, curvy, muscular gal or guy.  It's very very possible that at one point they said to themselves, I just need to lose a few pounds so I don't look like some blob walking into the gym that people are going to stare at and silently ridicule.

I was that gal.  I weighed 200 (plus) pounds and I've always been a worrier (about what people think) from the word go.  But then one day something clicked in my head.  I know some of you will hate reading this.....but the first little click came when I started watching "Biggest Loser" on TV.....I know it's a reality show, I know they get paid to show their overweight bodies and let people watch them get weighed every week....but it made me think.  I didn't need to lose as much weight as some of those people and by golly if they can do it...so can I.  Losing weight and getting your body fit, toned, healthy and strong DOES NOT COME FROM SITTING ON THE COUCH WATCHING BIGGEST LOSER OR WISHING YOU LOOKED LIKE THE WINNER AT THE END OF EACH SEASON. It comes from getting off that couch, analyzing/changing the food and the amount of food you eat, going outside to walk, and getting to the gym to work out.  If you're serious you'll want to get a trainer.  Believe me it is worth every single dime you have to pay.

A gal that is in my Cardio Fit class (which consists of 30 minutes of spin and 30 minutes of cardio dance) said to me the other day that getting started and sticking to it was pretty easy for her.....it was simple....it was a matter of life and death (thank you for that inspiration Ellie!)  It is indeed as simple as that.  Think of it that way.  You are fighting for your life.  Don't get me wrong....I know death is a part of life.....not one of us will escape that part of the end of our lives.  But I for one think it's great to know that everyday I watch what I eat and everyday I go to the gym or a fitness class and everyday I put my health and fitness as the number one (top of the list) priority in my life---I'm giving myself the chance to extend my life and the chance that my extended life will be less likely pulled down with arthritis, diabetes, heart problems, cancer and a myriad of other things that being overweight and unfit can bring to you in your elder years.  If I was in my 30's and had young children, I'd think about wanting to be able to run and play with them and be around to see my kids graduate.  If I was in my 40's, I'd think about wanting to be around to see them graduate from college or get a good job, find the love of their lives and be the mother of the bride or groom when they get married.  If I was 50, 60, 70 I'd want to be around to enjoy my grandchildren and maybe even my great grandchildren. 

If you're reading this blog and you're any of those ages, stop for a minute and think about where you are in your life and where you want to be in 10, 20, 30, 40 years.  If you're not healthy and fit, if you're so tired of having to go in the store and buying something in the big girl or the tall and big guy's department, if you feel uncomfortable in your body, if you feel like your eating is out of control.....Help is on the way!!!!! 

Now listen carefully.  Read these words and reread them as many times as it takes to get them to sink in.  "YOU ARE THE HELP YOU'VE BEEN WAITING FOR"   You are the one who has to get up off the couch and take those first few baby steps.  You are the one who has to make the commitment.  You are the one who has to put in the time and effort.....no matter how slow it goes.  You have to start somewhere.  You have to start today....and if this week doesn't go well, you have to pick yourself up, brush yourself off and start over next week.....and keep doing that.....do not quit....and as my friend Ellie said.....once you get it, once it clicks....it's pretty simple....You're doing it to improve your life and yes maybe even save it.  Get rid of your unhealthy habits and learn some new healthy ones.

Don't say you can't.  Take CAN'T out of your vocabulary.  It's not a question of if you can--it's a question of will you?  I'm hoping you will.  If I could I would scream it from the rooftops....I WANT YOU TO BE HEALTHY AND FIT--PLEASE TAKE THE FIRST STEP!!!  YES I'M TALKING TO YOU!
Remember dreams do come true....this is one of my favorite quotes on taking the steps to make your dreams come true:
Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative there is one elementary truth the ignorance of which kills, countless ideas and endless plans: That the moment one definitely commits oneself then providence moves, too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and
material assistance which no man could have dreamed would come his way. Whatever you can do or dream you can, begin it! Boldness has genius, power, and magic in it.
- Johann Wolfgang von Goethe

Remember,

I'm cheering for you to dream.....dream big and get up and make your dreams come true!

Till next time....here's to your health and fitness,
Peg

It's an agonizing spiral....and I'm not talking cinnamon roll

Where do I begin to make someone who's never had a weight problem understand? 

Being overweight and unfit is more than just overeating and not getting enough exercise. It involves so many other emotions, uncertainties, and struggles. It's like you have all the pieces of the puzzle to put together and create a new picture of yourself....but even when you lose weight and get fit, the mind of a former fat girl keeps her questioning--if she has all those pieces put together correctly--if she'll be able to keep the new picture. It's tough getting over feeling that if you slip off the wagon food-wise or exercise-wise that you'll slip down the black hole and end up the same fat girl you used to be.  In many ways being overweight is not so different than being an alcoholic or a drug addict......when you're overweight, food is your drug of choice, not getting enough exercise is your downfall.  And like a reformed alcoholic or a clean drug addict, keeping the weight off and staying fit is something you have to work on everyday.  For anyone with any kind of addiction, that every day chore can often feel overwhelming and scary. You have to find a way to find balance in your life while still maintaining "sobriety". 

I've been there, I've done that....I continue to fight the fight and cry the tears and struggle..........struggle so hard to find a way to find some balance in my life without feeling like if I splurge one weekend or miss one fitness class that I am not doomed to return to my former self.

I just have to listen with an opened mind and heart to those who love and care about me..........and others who are my wise trainers when they tell me to trust myself and what I've learned; when they tell me that I know what to do to maintain.  When they tell me that if I miss a fitness class in order to allow myself to write - or read- or sew - or keep an appointment - or take a vacation that I can adjust my diet and take in fewer calories.  When they tell me that if I eat a little more than I should or eat things that are not healthy....I can add another fitness class that week.  When they tell me that I can adjust, I can maintain.....and most importantly that I must have balance in my life or I will surely fall off the wagon because I'll will be trying to do something that I cannot do for the rest of my life.  Sounds pretty simple to someone who has never struggled with the "addiction" all their lives.

But for a former fat girl.....and I know my fellow weight watchers will be shaking their heads in agreement here.....maybe even be crying tears with me here when I say (heavy sigh), it's just so scary to lose weight, lose inches, feel fit and then think about maybe not doing 8 fitness classes a week, plus gym work and power walking.  It's scary because we're afraid that if we don't continue to do what has gotten us to our "better selves" we'll lose all joy we've found and gain all the weight back.  I can't explain it completely....it's just what makes a former heavy person (woman or man) tick.  We may see a much thinner person in the mirror, we may see ourselves actually easily zip up a pair of 4 jeans....but our minds will not let us accept the fact that we can make this a lifetime achievement.

We have to find balance in our lives.  If you've worked very very hard, counted calories, eaten healthy, exercised like crazy and are near or met your goal........ask yourself this question,  Can I do the things I am doing for the rest of my life?  I think the answer must surely be yes.....as the old song says "I never promised you a rose garden". 

I am at a crossroads in this journey of mine.  I am within 15 pounds of my goal weight and I can get into a size 4 jean....but I seem to be at the perverbial plateau.....not going down in weight and more scary than that either roller coastering up and down or gaining a few pounds at each weigh in.  And besides the life long roller coaster ride I've been on with my weight, I've been on this really serious (albeit successful)journey for 10 months.  Everything was working fine until I stopped counting calories and changed up my exercise routine of going to the gym every morning --even on days I had fitness classes--but those things were working for me and I let others talk me out of that routine.  Maybe that's a process of formerly or presently overweight people....they are easily swayed. 


Well I'm giving this some deep thought and my thoughts are to go back to what was working for me....what motivated me .....and I have a sneaky suspicion it involves standing up for myself for once.  I know I can't go overboard.....I KNOW!  But this new way is not working and I'm feeling like a failure.....and believe me coming from a formerly fat girl......feeling like a failure is not a good thing.  Can I get an AMEN!


OK.....I hope I haven't lost you along the way or made this sound like doom and gloom....I'll work this out.  It may have happened in the past....but you have my word this time I am not back-sliding and losing all the ground I've covered.  I'm not going back to how I used to be.  So bear with me, breath a heavy sigh of understanding if you've understood every word I've written here and lets move forward and start fresh.  We can do this!

High Hopes! Be a Beginner...It's never too late!

Hi everyone!

Well don't you just hate it when someone says they are going to write an inspirational blog to help motivate you on your weight loss/getting fit program and then they never show up! I am guilty as charged. Retirement keeps me so busy. I know that sounds funny, but it does. Mostly I'm busy going to the gym, walking and taking fitness classes. I can't seem to sit still long enough to write. I need to find some balance in my life because next to exercising and trying to get fit, writing is my passion. I have a long ago started novel sitting on the shelf that really is crying out to have some attention. This morning I am off to run some errands and I have two fitness classes this afternoon.....Core and Cycle for 1 hour and then Cardio Fit (which is Cycle and Aerobic movement/dance for 1 hour). I take those classes on Monday and Wednesday. I love Mondays and Wednesdays because at the end of those two classes I feel like a million bucks (a thin million bucks....although my legs are sometimes wobbly) :) You really should come join us. You will not be sorry!

This morning I thought I would write a few words, but it's already 10:07 and I need to get going because the morning will fly by and it will be time for classes....so I thought I'd share some articles on ladies in their 80's and 90's who go to and teach yoga. I don't take yoga...I have taken a couple of classes and all of the poses that I love and find on Pinterest and pin are yoga poses. Yoga makes you really strong, gives you balance and peace in your body..........and obviously from the looks of these ladies and men keep you can keep fit far into your elder age. These stories are from a site called MindBodyGreen...Your Guide to Wellness.
Take a look at this site....it's great!....scroll down to the stories of the yoga people....pictures and stories of which the following website has all rights to ..... http://www.mindbodygreen.com/1-3674-5/6-Inspirational-Yogis-in-Their-90s.html


This woman is 83!

                                                            images via news.com.au

                                                           Published May 1, 2011 at 1:45 PM

Right about now I am feeling very "out of shape" and "not flexible"...good grief I can't do those poses....it takes a lot of hard work and dedication and years to get that flexible...but it is NEVER TOO LATE TO START.  See the article on this site of the 91 year old grandmother who just recently started taking yoga and read the story about a 93 year old who has a lot of inspirational thoughts on yoga. 

There is lots of good info on this website.  It inspires me.  I'm 63....so I'm encouraged to think that at 83 I can be in great shape....body, mind and soul!!

So just think, if you are reading this and your 23 or 33 or 43 or 53 or anywhere in between or older....oh my gosh the possibilities.  And believe me, this is the voice of experience talking.....life is sooooooooo much better when you are fit and healthy.  Shopping for clothes is so much more fun, walking is fun, knowing your healthy is such a great feeling.  We have so much else to worry about and deal with on an every day basis......don't let being healthy and fit be one of those things. you have to worry about.  Do something now.  Start with baby steps--walk for 10 minutes---increase it 5 minutes a day.  Take a fitness class--start with Beginners Yoga or indoor cycling.  Most trainers encourage you to go at your own pace.  Even the ones who can do all the yoga poses and stand up at a gear 18 going 80 RPM on a spin bike started somewhere and worked their way up.  Don't let anyone fool you..... we were (and some still are) beginners.  DO NOT LET THAT STOP YOU.  You have start somewhere and you have to keep your hopes up high....apple pie in the sky high!

You may be too young to remember a song called High Hopes....but it's a song with a lesson.  Here are the lyrics:

Next time your found
With your chin on the ground
There's a lot to be learned
So look around.

Just what makes that little old ant
Think he'll move that rubber tree plant
Anyone knows an ant, can't
Move a rubber tree plant

But he's got high hopes
He's got high hopes
He's got high apple pie
In the sky hopes.

So any time your feelin' low stead of lettin' go
Just remember that ant
Oops there goes another rubber tree plant
Oops there goes another rubber tree plant.

When troubles call
And your back's to the wall
There a lots to be learned
That wall could fall.

Once there was a silly old ram
Thought he'd punch a hole in a dam
No one could make that ram scram
He kept buttin' that dam.

'Cause he had high hopes
He had high hopes
He had high apple pie
In the sky hopes.

So any time your feelin' bad stead of feelin' sad
Just remember that ram
Oops there goes a billion kilowatt dam
Oops there goes a billion kilowatt dam.

So keep those high hopes
Keep those high hopes
Keep that apple pie
In the sky hopes.

All problems just a toy balloon
They'll be bursted soon
They're just bound to go pop
Oops, there goes, another problem, kerplop.

Oops, there goes, another problem, kerplop...

Let worrying about whether you'll be healthy at 99 be a problem that goes kerplop.  Start a program today so that this time next year and the next and the next.... your health will not be a problem.  Do it for yourself, do it so you can see your children graduate or get married...so you can play with your grandchildren and great grandchildren....Do it to inspire others.  Put getting healthy and fit at the top of your "My Priorities" list.

Ciao,

Peg

IT'S NEVER TOO LATE TO CHANGE YOUR LIFE!

Make it a love story

           
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 http://www.stepup.excellusbcbs.com/stepChartPop.jsp
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/minute...so 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 you.....you will be less tempted". 

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 body....it 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. 

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"   http://loseit.com/  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)

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 exercise....you 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.
 
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"...today 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 hour....no 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. 
 

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 exercise.....it'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.