A goal without a plan is just a wish.
Antoine de Saint-Exupery
French writer (1900 - 1944)
This is a must if you wish to achieve your weight loss goals! Have you thought about what your plan will be?
Answer the following questions and it should be a good start to creating a plan.
1. What is your goal? Lose weight, improve your level of fitness? Name it and Claim it!
2. What will your eating plan be? Are you going to follow a pre-determined plan like the one I posted? Count Calories? Low GI Plan? Weight Watchers? Fat Smash Plan? The best plan is the one you will follow and can make work with your lifestyle! So think long and hard about how you can make that work?
3. What will your Fitness program be? A solid program will combine cardio and weight/strength training for success. Many folks rely on cardio stating they want to burn calories. And while it is true you burn calories with cardio, strength training builds muscle and muscle burns fat. Plus muscle is more compact than fat so when you weigh muscle and fat, muscle takes up less room. Figure you can weight the same but your pants would be looser for instance! Plus strength training helps builds bone density which decreases as we age!
4. How will you stay motivated? Do you have a circle of support? Do you post on a board with others who share similar goals? Do you go to support meetings? Do you have a workout buddy? I'm not saying you should do all of these things but you should be doing at least one of them because with out support you are doomed!
5. How will you stay accountable? Will you post your daily success or lack there of on your eating plan? Will you have a weekly weigh in? Take your measurements monthly? Who will you share the results with? Those that make themselves accountable tend to have greater success than those who don't!
http://beachbodycoach.com/KathyPackard
Tuesday, July 7, 2009
Friday, June 26, 2009
Misleading Marketing
When it comes to eating right and fitness we often find challenges at every turn. Often times the marketing of a product can be misleading. One most recent example is the marketing of High Fructose Corn Syrup. The makers of this product try to diminish people questioning the safety of HFCS. Some of their print ads make is seem like it's your wacky hair dresser sharing incorrect information so that people question the source of the information. The advertisements try and make it sound like there is no substance to the many reports that caution consumers on the amount of HFCS they may be taking in. They also state that it contains the same amount of calories as sugar. That is really not the issue. What is at issue is your body's ability to tolerate it. But I think that this grass roots effort to bring up the danger of HFCS must be having an effect and as people attempt to clean up their diets and eat a more natural diet they turn to organics. Why would the makers of HFCS launch a multi media advertising plan to state that HFCS is just like regular sugar? Perhaps they are losing business!
There have been some reports suggesting that HFCS may have something to do with the rise in Type 2 diabetes and Juvenile Diabetes. If you read labels HFCS is in so many products that are marketed as healthy products such as whole grain breads.
High-fructose corn syrup (HFCS) is produced by processing corn starch to yield glucose, and then processing the glucose to produce a high percentage of fructose. It all sounds rather simple--white cornstarch is turned into crystal clear syrup. However, the process is actually very complicated. Three different enzymes are needed to break down cornstarch, which is composed of chains of glucose molecules of almost infinite length, into the simple sugars glucose and fructose.
The info below was compiled from various sources and university websites:
"But there's another reason to avoid HFCS. Consumers may think that because it contains fructose--which they associate with fruit, which is a natural food--that it is healthier than sugar. A team of investigators at the USDA, led by Dr. Meira Field, has discovered that this just ain't so.
Sucrose is composed of glucose and fructose. When sugar is given to rats in high amounts, the rats develop multiple health problems, especially when the rats were deficient in certain nutrients, such as copper. The researchers wanted to know whether it was the fructose or the glucose moiety that was causing the problems. So they repeated their studies with two groups of rats, one given high amounts of glucose and one given high amounts of fructose. The glucose group was unaffected but the fructose group had disastrous results. The male rats did not reach adulthood. They had anemia, high cholesterol and heart hypertrophy--that means that their hearts enlarged until they exploded. They also had delayed testicular development. Dr. Field explains that fructose in combination with copper deficiency in the growing animal interferes with collagen production. (Copper deficiency, by the way, is widespread in America.) In a nutshell, the little bodies of the rats just fell apart. The females were not so affected, but they were unable to produce live young."
This information is provided on the website of Manchester College in Indiana:
“High fructose corn syrup contains what are called ‘free’ or unbound fructose molecules. These molecules have been found to interfere with normal heart functioning, among other things. A recent study performed by the United States Department of Agriculture (USDA) showed that high fructose diets shortened the life span of laboratory mice from the normal two years to an astounding five weeks. One study performed with human subjects was inadvertently stopped short of completion as some of the subjects developed abnormal heart conditions.”
The Los Angeles Times on Oct. 27 reported:
“Irritable bowel syndrome—a condition that causes abdominal discomfort, bloating and constipation or diarrhea in about 10% to 15% of Americans—may be triggered by fructose in some people, conclude University of Iowa researchers. In a study involving 80 people with IBS, the researchers found that 31 were fructose intolerant.”
The University of Iowa said in a press release: “Anything with high fructose corn syrup, a prevalent ingredient in commercially prepared food in the Western diet, can cause problems for people with IBS or fructose intolerance.”
A Washington Post article on March 11 pointed to concerns about fructose, citing two studies published in 2000. A USDA study suggested that fructose may mess up the magnesium balance in the body, spurring bone loss. At the University of Minnesota, it was found that in men, fructose produced “significantly higher levels” of triglycerides in the blood than glucose does and that “diets high in added fructose may be undesirable, particularly for men.”
Dr. Robert C. Adkins, father of the Adkins diet, has warned on his website of the dangers of HFCS. Pointing to the University of Minnesota study, he explained:
“Triglyceride goes into the bloodstream and makes our cells resistant to insulin. And insulin resistance…is the fast road to fatigue, malaise, diabetes and, of course, obesity….”
He went on to comment:
“University of London researcher P.A. Mayes believes that high fructose consumption causes the liver to release an enzyme called PDH that instructs the body to burn sugar instead of fat. If true, then a high-fructose diet—and the average American consumes 9 percent of his or her daily calories in the form of fructose—is a major metabolic factor in favor of weight gain….Considering the health implications of obesity, it seems like a clear-cut choice: Avoid high-fructose corn syrup.”
There have been some reports suggesting that HFCS may have something to do with the rise in Type 2 diabetes and Juvenile Diabetes. If you read labels HFCS is in so many products that are marketed as healthy products such as whole grain breads.
High-fructose corn syrup (HFCS) is produced by processing corn starch to yield glucose, and then processing the glucose to produce a high percentage of fructose. It all sounds rather simple--white cornstarch is turned into crystal clear syrup. However, the process is actually very complicated. Three different enzymes are needed to break down cornstarch, which is composed of chains of glucose molecules of almost infinite length, into the simple sugars glucose and fructose.
The info below was compiled from various sources and university websites:
"But there's another reason to avoid HFCS. Consumers may think that because it contains fructose--which they associate with fruit, which is a natural food--that it is healthier than sugar. A team of investigators at the USDA, led by Dr. Meira Field, has discovered that this just ain't so.
Sucrose is composed of glucose and fructose. When sugar is given to rats in high amounts, the rats develop multiple health problems, especially when the rats were deficient in certain nutrients, such as copper. The researchers wanted to know whether it was the fructose or the glucose moiety that was causing the problems. So they repeated their studies with two groups of rats, one given high amounts of glucose and one given high amounts of fructose. The glucose group was unaffected but the fructose group had disastrous results. The male rats did not reach adulthood. They had anemia, high cholesterol and heart hypertrophy--that means that their hearts enlarged until they exploded. They also had delayed testicular development. Dr. Field explains that fructose in combination with copper deficiency in the growing animal interferes with collagen production. (Copper deficiency, by the way, is widespread in America.) In a nutshell, the little bodies of the rats just fell apart. The females were not so affected, but they were unable to produce live young."
This information is provided on the website of Manchester College in Indiana:
“High fructose corn syrup contains what are called ‘free’ or unbound fructose molecules. These molecules have been found to interfere with normal heart functioning, among other things. A recent study performed by the United States Department of Agriculture (USDA) showed that high fructose diets shortened the life span of laboratory mice from the normal two years to an astounding five weeks. One study performed with human subjects was inadvertently stopped short of completion as some of the subjects developed abnormal heart conditions.”
The Los Angeles Times on Oct. 27 reported:
“Irritable bowel syndrome—a condition that causes abdominal discomfort, bloating and constipation or diarrhea in about 10% to 15% of Americans—may be triggered by fructose in some people, conclude University of Iowa researchers. In a study involving 80 people with IBS, the researchers found that 31 were fructose intolerant.”
The University of Iowa said in a press release: “Anything with high fructose corn syrup, a prevalent ingredient in commercially prepared food in the Western diet, can cause problems for people with IBS or fructose intolerance.”
A Washington Post article on March 11 pointed to concerns about fructose, citing two studies published in 2000. A USDA study suggested that fructose may mess up the magnesium balance in the body, spurring bone loss. At the University of Minnesota, it was found that in men, fructose produced “significantly higher levels” of triglycerides in the blood than glucose does and that “diets high in added fructose may be undesirable, particularly for men.”
Dr. Robert C. Adkins, father of the Adkins diet, has warned on his website of the dangers of HFCS. Pointing to the University of Minnesota study, he explained:
“Triglyceride goes into the bloodstream and makes our cells resistant to insulin. And insulin resistance…is the fast road to fatigue, malaise, diabetes and, of course, obesity….”
He went on to comment:
“University of London researcher P.A. Mayes believes that high fructose consumption causes the liver to release an enzyme called PDH that instructs the body to burn sugar instead of fat. If true, then a high-fructose diet—and the average American consumes 9 percent of his or her daily calories in the form of fructose—is a major metabolic factor in favor of weight gain….Considering the health implications of obesity, it seems like a clear-cut choice: Avoid high-fructose corn syrup.”
Tuesday, June 16, 2009
Eating the right types of food to ensure optinal health!
My youngest son has Down syndrome. Along with having Down syndrome he was also born with quite a few digestive issues. He has Hirschsprung's Disease which is a disease where a portion of your colon is missing cells that help the colon contract and effectively eliminate waste. To correct that he required a temporary colostomy followed by what they call a pull through. The latter being the operation which allowed him to have his ostomy closed and reattached to his anal opening. Poor kid still had issues and we struggled to find a way to deal with them. At 3 yrs of age he was diagnosed with having malrotated intestines. Hi intestines were hanging unsecured and had to be tacked back into place. After that we though we were home free right? Not even close. He had a lower & upper GI Scope and we were told he had severe reflux, severe esphogitis, severe gastritis and severe cholitis. We thought "Ugh! Now what?" We were not too excited of the prospect of my son taking several different drugs to function normally. So we started networking with other parents of kids with DS and we did some of our own research on digestive disorders and how food can impact that positively or negatively. What we found is that gluten which is a protein found in grains like wheat can have a negative impact on people who have had digestive surgeries such as Connor had. We also found that dairy is hard to digest and can also impact the digestive system. We also noted that many kids with Down syndrome seem to struggle with their weight and often become over weight. We wanted to do what we could to keep Connor as healthy as possible.
So we embarked on a mission to improve his diet and try to make sure what he put in to his system helped him rather than hinder his digestive process. And help keep his weight down. We put Con on a gluten free diet and reduced dairy. He drinks no milk but tolerates yogurt quite well. He likes fruits but not veggies. So we found a drink called Vruit which is a combo of veggie and fruit juice and Beachbody makes a super nutritious product called Shakeology. Shakeology has 70 different ingredients in one meal consisting of vitamins, minerals, antidioxidants, phytonutrients, protein and Probiotics. Probiotics are great for Con's health as they support the digestive system! And it's gluten free. So that's been a good product for us! We found great rice noodles from Tink-Y-Ada, some great gluten free pasta sauce from Enrico's and some great gluten free muffins and other snacks that are healthy and tasty. I think whenever you have to make a change in the foods you eat it is important to find and excellent replacement for your favorites and Con was a pasta boy. Shortly after going low dairy and gluten free, Con was scoped again and the results went from Sever in all the aforementioned categories to mild and insignificant! But the real key is to try and eat foods in their natural state as often as possible but when my youngster behaves like a toddler and refuses veggies at least I have Shakeology to help with getting the proper nutrients. Add thankfully gluten free products have come a long way. The texture of the rice noodles tastes more like its wheat counterpart! Yay!
Now my son takes one med called Alinia and he only takes that when his digestion gets imbalanced. We also removed foods and drinks with High Fructose Corn Syrup and Transfats. We have become label readers and we are all healthier because of that diligence. Con is a normal weight, he's sleeps so much better and his immune system has improved tremendously! We may have started on our quest to eat healthier to help Connor but the entire family has benefited from it! I share this experience because I often hear people with various ailments and they take a lot of meds to counter the issues but often times adjustments to our diets can reduce those symptoms and help people live a med free life! :)
So we embarked on a mission to improve his diet and try to make sure what he put in to his system helped him rather than hinder his digestive process. And help keep his weight down. We put Con on a gluten free diet and reduced dairy. He drinks no milk but tolerates yogurt quite well. He likes fruits but not veggies. So we found a drink called Vruit which is a combo of veggie and fruit juice and Beachbody makes a super nutritious product called Shakeology. Shakeology has 70 different ingredients in one meal consisting of vitamins, minerals, antidioxidants, phytonutrients, protein and Probiotics. Probiotics are great for Con's health as they support the digestive system! And it's gluten free. So that's been a good product for us! We found great rice noodles from Tink-Y-Ada, some great gluten free pasta sauce from Enrico's and some great gluten free muffins and other snacks that are healthy and tasty. I think whenever you have to make a change in the foods you eat it is important to find and excellent replacement for your favorites and Con was a pasta boy. Shortly after going low dairy and gluten free, Con was scoped again and the results went from Sever in all the aforementioned categories to mild and insignificant! But the real key is to try and eat foods in their natural state as often as possible but when my youngster behaves like a toddler and refuses veggies at least I have Shakeology to help with getting the proper nutrients. Add thankfully gluten free products have come a long way. The texture of the rice noodles tastes more like its wheat counterpart! Yay!
Now my son takes one med called Alinia and he only takes that when his digestion gets imbalanced. We also removed foods and drinks with High Fructose Corn Syrup and Transfats. We have become label readers and we are all healthier because of that diligence. Con is a normal weight, he's sleeps so much better and his immune system has improved tremendously! We may have started on our quest to eat healthier to help Connor but the entire family has benefited from it! I share this experience because I often hear people with various ailments and they take a lot of meds to counter the issues but often times adjustments to our diets can reduce those symptoms and help people live a med free life! :)
Thursday, June 11, 2009
Why Water is Important
Drinking enough water helps your system run optimally. It suppresses your appetite and helps the body metabolize stored fat. Your Kidneys can not function properly without enough water. Drinking enough water helps reduce fluid retention. It helps you flush out your system and get rid of toxins! Water will also help reduce constipation! The appearance of your skin and hair will be influenced by your water in take! I'm probably missing other benefits but you get the idea why water is important!
How much is enough? Most experts will tell you drink half your body weight in ounces. So if you weigh 150 lbs you would divide that number in half and come up with 75 ounces of water.
Now I myself struggle getting all my water in. I tend to drink other beverages like coffee. My friend sent me these tips to help me so I thought I would share them to help you too!
1. Make a bet with a co-worker to see who can drink more water in the course of a day.
2. Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.
3. Make it convenient - keep a big, plastic, insulated water bottle full on your desk and reach for it all day.
4. When you have juice (apple, grape, or orange) fill half the glass with water.
5. When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.
6. Have one glass every hour on the hour while at work. When the work day is done your water quota is met.
7. Substitute a cup of hot water with a drop of honey for tea or coffee.
8. While at work, get a 20 ounce cup of ice and keep filling it up from the office water cooler. The key is drinking with a straw - you take bigger gulps and drink much more.
9. Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes - it's refreshing and helps get in a serving or two of fruit.
10. After each trip to the restroom, guzzle an eight-ounce glass to replenish your system.
11. Don't allow yourself a diet soda until you've had two to four glasses of water. You will find that you won't want the soda anymore or that just half a can is enough.
12. Let ounces of water double grams of fat: When eating something containing 10 grams of fat, I drink 20 ounces of water.
13. Drink two full glasses at each meal, one before and one after. Also, drink one glass before each snack so you don't eat as much.
14. Carry a small refillable water bottle at all times and drink during downtime; while waiting in a bank line, sitting on the train, etc.
15. Use a beautiful gold-rimmed glass and fill it with cold water from the tap.
16. Drink two glasses of water immediately after waking up.
17. Bring a two-liter bottle of water to work and try to drink it all before you leave work. If you don't finish, drink it in traffic on the way home - it's like a race.
18. Always keep a 24-ounce bottle of water handy while watching TV, doing laundry, making dinner, etc.
19. Add drinking two glasses of water to your daily skincare regimen. Drink, cleanse, moisturize, etc., then drink again.
20. Drink your water out of a big Pyrex measuring cup - it's a good way to keep track of how much water you are drinking.
How much is enough? Most experts will tell you drink half your body weight in ounces. So if you weigh 150 lbs you would divide that number in half and come up with 75 ounces of water.
Now I myself struggle getting all my water in. I tend to drink other beverages like coffee. My friend sent me these tips to help me so I thought I would share them to help you too!
1. Make a bet with a co-worker to see who can drink more water in the course of a day.
2. Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.
3. Make it convenient - keep a big, plastic, insulated water bottle full on your desk and reach for it all day.
4. When you have juice (apple, grape, or orange) fill half the glass with water.
5. When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.
6. Have one glass every hour on the hour while at work. When the work day is done your water quota is met.
7. Substitute a cup of hot water with a drop of honey for tea or coffee.
8. While at work, get a 20 ounce cup of ice and keep filling it up from the office water cooler. The key is drinking with a straw - you take bigger gulps and drink much more.
9. Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes - it's refreshing and helps get in a serving or two of fruit.
10. After each trip to the restroom, guzzle an eight-ounce glass to replenish your system.
11. Don't allow yourself a diet soda until you've had two to four glasses of water. You will find that you won't want the soda anymore or that just half a can is enough.
12. Let ounces of water double grams of fat: When eating something containing 10 grams of fat, I drink 20 ounces of water.
13. Drink two full glasses at each meal, one before and one after. Also, drink one glass before each snack so you don't eat as much.
14. Carry a small refillable water bottle at all times and drink during downtime; while waiting in a bank line, sitting on the train, etc.
15. Use a beautiful gold-rimmed glass and fill it with cold water from the tap.
16. Drink two glasses of water immediately after waking up.
17. Bring a two-liter bottle of water to work and try to drink it all before you leave work. If you don't finish, drink it in traffic on the way home - it's like a race.
18. Always keep a 24-ounce bottle of water handy while watching TV, doing laundry, making dinner, etc.
19. Add drinking two glasses of water to your daily skincare regimen. Drink, cleanse, moisturize, etc., then drink again.
20. Drink your water out of a big Pyrex measuring cup - it's a good way to keep track of how much water you are drinking.
Tuesday, June 9, 2009
Feeling Sad and Helpless
I've tried to blog about something health and fitness oriented but today all I can think about is my son's buddy and his family who are losing Alexs's brother to brain cancer. How do you wrap your arms around a little 7 yr old boy losing his life to brain cancer. It is heart wrenching to read the parents caring page site and to feel their pain and anger at having lost this battle. I am not sure how you get past that kind of heartbreak. My MIL lost a child before my husband was born to a brain tumor. Shortly there after her husband committed suicide out of grief. My MIL turned away from God, feeling anger at God at having lost her child and husband! It seemed her life was always a struggle after that. She's a wonderful Grandma but I often wonder if she would have been more at peace had she not turned from her faith. I have met others who turned to God when dealing with horrific losses like that and they seemed to find their way through their grief and pain. I pray that the White Family turns to God to ease their pain and grief. I hope any who reads this blog today join me in sending up prayers that God take away Zach's pain and pray for peace and comfort for the family as they deal with the unbearable loss of such a sweet child!
Tuesday, June 2, 2009
I don't have time to work out!
I don't have time to work out!
I'm an independent Beachbody Coach and that is an excuse I hear quite often from people who tell me they want to get fit! I'm embarrassed to say...I've used it too in my past! I was quite ordinary! In fact when I was living in Washington DC, I was married but no children. I did work full time in a career with Capitol EMI Music. Sure I was busy but a lot of people are and yet they find time for their fitness. But in retrospect what I was lacking was not time but commitment! I now work full time (still in the entertainment industry), I am married with 4 kids and a dog, one of my kids has special needs that require a lot more attention than my other children. My son is still playing soccer, baseball and hockey so there is the expectation that support his endeavors. My Hubby plays baseball and I try and show him support too by catching a game when we can! I have a busy social life and I have this little side fitness business. So surely I could now really use the excuse "I'm too busy to work out!" Yet I work out 5-7 days per week, every week! What changed for me? My commitment! Once I fully committed I had results, once I had results I wasn't willing to give up on them and the benefits of being fit and healthy! And those benefits are constant from reduced stress to fewer illnesses to lower insurance premiums! But anyone can find a reason and make it sound reasonable not to do something. Find the strength in your character to find a reason to accomplish what you think you can't and that's when you begin to become extraordinary!
Here's my top 10 reasons I make it happen!
1. Being healthy helps me manage the stress of my work and family needs!
2. I now have the endurance to keep up with my kids!
3. My immune system is supersonic!
4. My skin tone and complexion have improved!
5. I'm not embarrassed to be seen in a swim suit!
6. My insurance premiums dropped!
7. I can wear more stylish clothes!
8. Working out gives me energy!
9. My digestive health has improved!
10. According to friends I look 10 years younger than I am!
All of that gives me great confidence but now I'm sure peeps are wondering how I've managed to stay committed!
1. I gave up the notion that there was a magic pill or a cleanse or anything else that would help me lose weight and embraced a lifestyle change that included fitness and eating healthy!
2. I get up at 5 AM and get my workouts in! Get it done in the AM and there will be less of a chance that life will interfere with your workout time!
3. I schedule my workouts! Schedule your workout time and treat it like any other important appointment! Would you dream of blowing off a work commitment?
4. I belong to a couple of weight loss and fitness teams. It helps to share motivational tips with others. Sometimes I'm inspired by what others are doing!
5. Variety is the spice of life! Change up your workouts. If you do the same old routine your body adapts which means no more results and how boring is it to the do the same thing everyday!
6. I challenge myself! I'm always super charged up when I accomplish something I couldn't do before. Whether it's a heavier weight or yoga pose I couldn't quite get! It's empowering to overcome your challenges!
7. It's a family affair! I have included them in the lifestyle change! We all eat better and get more exercise!
8. Think of food as fuel rather than just a tool to sooth your emotions!
9. I eat clean! I eat primarily an organic diet! More fish, a small amount of free range meats but more vegetable based meals than ever before. I bought a few cook books and always try new recipes!
10. I find other ways to deal with my emotional ups and downs rather than focusing on food; I may exercise or read an inspiring article in one of my fitness magazines!
I could go on about ways I stay motivated but these were the first 10 that came to mind! I'm sure I'll be writing on many other related topics in the future!
I'm an independent Beachbody Coach and that is an excuse I hear quite often from people who tell me they want to get fit! I'm embarrassed to say...I've used it too in my past! I was quite ordinary! In fact when I was living in Washington DC, I was married but no children. I did work full time in a career with Capitol EMI Music. Sure I was busy but a lot of people are and yet they find time for their fitness. But in retrospect what I was lacking was not time but commitment! I now work full time (still in the entertainment industry), I am married with 4 kids and a dog, one of my kids has special needs that require a lot more attention than my other children. My son is still playing soccer, baseball and hockey so there is the expectation that support his endeavors. My Hubby plays baseball and I try and show him support too by catching a game when we can! I have a busy social life and I have this little side fitness business. So surely I could now really use the excuse "I'm too busy to work out!" Yet I work out 5-7 days per week, every week! What changed for me? My commitment! Once I fully committed I had results, once I had results I wasn't willing to give up on them and the benefits of being fit and healthy! And those benefits are constant from reduced stress to fewer illnesses to lower insurance premiums! But anyone can find a reason and make it sound reasonable not to do something. Find the strength in your character to find a reason to accomplish what you think you can't and that's when you begin to become extraordinary!
Here's my top 10 reasons I make it happen!
1. Being healthy helps me manage the stress of my work and family needs!
2. I now have the endurance to keep up with my kids!
3. My immune system is supersonic!
4. My skin tone and complexion have improved!
5. I'm not embarrassed to be seen in a swim suit!
6. My insurance premiums dropped!
7. I can wear more stylish clothes!
8. Working out gives me energy!
9. My digestive health has improved!
10. According to friends I look 10 years younger than I am!
All of that gives me great confidence but now I'm sure peeps are wondering how I've managed to stay committed!
1. I gave up the notion that there was a magic pill or a cleanse or anything else that would help me lose weight and embraced a lifestyle change that included fitness and eating healthy!
2. I get up at 5 AM and get my workouts in! Get it done in the AM and there will be less of a chance that life will interfere with your workout time!
3. I schedule my workouts! Schedule your workout time and treat it like any other important appointment! Would you dream of blowing off a work commitment?
4. I belong to a couple of weight loss and fitness teams. It helps to share motivational tips with others. Sometimes I'm inspired by what others are doing!
5. Variety is the spice of life! Change up your workouts. If you do the same old routine your body adapts which means no more results and how boring is it to the do the same thing everyday!
6. I challenge myself! I'm always super charged up when I accomplish something I couldn't do before. Whether it's a heavier weight or yoga pose I couldn't quite get! It's empowering to overcome your challenges!
7. It's a family affair! I have included them in the lifestyle change! We all eat better and get more exercise!
8. Think of food as fuel rather than just a tool to sooth your emotions!
9. I eat clean! I eat primarily an organic diet! More fish, a small amount of free range meats but more vegetable based meals than ever before. I bought a few cook books and always try new recipes!
10. I find other ways to deal with my emotional ups and downs rather than focusing on food; I may exercise or read an inspiring article in one of my fitness magazines!
I could go on about ways I stay motivated but these were the first 10 that came to mind! I'm sure I'll be writing on many other related topics in the future!
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