So, I have a ton of diet books, flyers, pamphlets, etc. and I took some time to start re-reading this stuff a couple of weekends ago. I'm going to share the things that I thought were useful in what I've read, and I'll site sources to, so if you want to check them out, you can.
I'll start with the book that came with EA Active More Workouts. It's by Bob Greene and is an excerpt from the book "The Best Life Diet"
TIPS
1. Change areas of your life that are troubled or in which you are unfulfilled so you stop turning to food for comfort.
2. Steps toward change:
a. Decide what you really want for your life.
b. Make an honest assessment of yourself and what you’re willing to change about yourself and your behavior.
c. Determine what you need to do to accomplish those changes.
d. Muster up the discipline needed to make it all happen.
e. Avoid getting discouraged along the way.
f. Find fulfillment out of each small step you take toward your best life.
3. Be honest with yourself and those around you. Take responsibility for your actions and your life. Think of the commitments you make to yourself as sacred, and honor them in the way that you honor your commitment to other people. Identify what it is you really want from your life, realize you deserve it and think positively about your ability to get it. Make your plan, have the inner strength to stick to it, and claim the life you deserve!
___________________________________________
That's what the book says, and here is what I have to say about each one as it relates to me personally.
1. Well, I am unfulfilled in many areas of my life right now. I would like to go back to school for sign language or some other field, healthcare activity director (something I saw a certificate in) seems like a field I would enjoy. I'm tired of sitting behind a desk and not making a difference.
2. a) There's a lot I want in my life: a change in career and a few other changes, which I probably shouldn't mention here.
2. b) I'm willing to change, it's just so hard. Many times I lack the motivation because I feel like the only one in my household that has any motivation...PERIOD!
2. c) I need to get up and get active. I need to not allow others to bring me down with them (as in lack of motivation). I need to focus on myself and be a little selfish, put myself first more often than I do.
I may come back and update/edit some of what I say here to clarify things or to add.
Wednesday, April 28, 2010
Wednesday, April 21, 2010
EA Active 6-week challenge: Day 19
I haven't worked out since Sunday. This morning my alarm went off at 5:15, I thought about getting up, but decided I wanted to sleep some more, so I hit the snooze button and didn't get out of bed until almost 7 a.m. - which is late!
I've been eating breakfast on the go, grabbing a granola bar and eating it between 9-10 a.m. Two weeks ago I had hard boiled eggs at the ready, which filled me up until 11 a.m. when I'd eat my snack to hold me over until lunch (which is at 1 p.m.).
I've been really struggling to fall asleep at night and I can't figure out why. Work is not stressful at all right now, but I toss and turn trying to fall asleep, I can't figure it out. Last night I took a Tylenol PM before going to bed - which could also explain why I didn't get up. :) I don't want that to become a habit to help me fall asleep. I go to bed because I'm tired, but my head hits the pillow and **boom** mind starts wandering, thinking about work. Oh well.
I've got some good stuff that I just posted in the Lose to Win Zone on VGEvo.com that I will be posting here with my answers/responses/thoughts, so stayed tuned! :)
P.S. I'm back on track with counting calories - YAY!
I've been eating breakfast on the go, grabbing a granola bar and eating it between 9-10 a.m. Two weeks ago I had hard boiled eggs at the ready, which filled me up until 11 a.m. when I'd eat my snack to hold me over until lunch (which is at 1 p.m.).
I've been really struggling to fall asleep at night and I can't figure out why. Work is not stressful at all right now, but I toss and turn trying to fall asleep, I can't figure it out. Last night I took a Tylenol PM before going to bed - which could also explain why I didn't get up. :) I don't want that to become a habit to help me fall asleep. I go to bed because I'm tired, but my head hits the pillow and **boom** mind starts wandering, thinking about work. Oh well.
I've got some good stuff that I just posted in the Lose to Win Zone on VGEvo.com that I will be posting here with my answers/responses/thoughts, so stayed tuned! :)
P.S. I'm back on track with counting calories - YAY!
Tips from Weight Watchers
What you believe about your ability to lose weight is linked to what you do.
10 Tools that Weight Watchers talks about
1. Winning Outcomes – helps you identify exactly what you want to accomplish. A winning outcome is a goal that is positive, specific, something you can do on your own, and something that fits your life. Develop your winning outcome when you start your weight-loss journey. Review it from time to time to see if your goal has changed. Be sure to write it down – it will boost your chances of achieving it.
2. Empowering Beliefs – beliefs strongly influence what we do because they tend to live in our hearts as well as our heads. You’re more likely to succeed if you believe that: your weight goals are desirable and worth it; you’re capable of achieving your goals; you deserve to achieve your goals.
3. Anchoring – get in touch with your resources any time you need them.
4. Storyboarding – what should I do first, second, third, etc. to get closer to my weight goal? Shows the steps needed to achieve your Winning Outcome.
5. Mental Rehearsing – helps public speakers, actors and athletes prepare for a successful performance. It can help you achieve outstanding weight-loss results. Identify a weight-related situation you want to change; create an imaginary movie about that situation, reinforce what you want to do in the situation by role-playing; repeat as often as you need to so you can follow through successfully.
6. Motivating Strategy – gain the inspiration to keep moving toward your Winning Outcome. Imagine yourself at the end your weight-loss journey – how do you feel? Experience the good feelings that come from having reached your goal.
7. Reframing – every behavior gives you something you want. That’s true even for behaviors like overeating. This is a strategy to help you find better ways to get what these negative behaviors give you. Identify the behavior and what it does for you; ask yourself what else you can do and write down your ideas; choose at least three things you’d like to do instead of that behavior; next time that behavior is about to happen, try one of your alternative behaviors instead, if that doesn’t work, try another one on your list until you can find one to replace the behavior you want to break.
8. Positive Self-Talking – make a list of your accomplishments; look in the mirror and congratulate yourself aloud for all you accomplished today; replace negative thoughts/messages with positive ones.
9. Asserting – you improve your chances of succeeding at weight-loss if you know how to ask for what you need, while keeping in mind the other person’s needs and rights.
10. Switching – a habit is something you do without even realizing you’re doing it. It’s as if you’re on autopilot. Do you have a habit you’d like to change? Try switching! Identify the habit you want to change and switch it from another, better one.
Being able to remain active over the long term helps maintain weight-loss.
How do you do that?
1. Pick an activity you’ll enjoy. Enjoyment will lead to consistency and consistency will lead to results.
2. Look at your schedule. Will you be able to do this activity regularly? Think about months, not just this week.
3. Consider the costs. Gym fees can be expensive compared to walking around your local high school track or a mall for free. Then again, spending money for a gym membership may motivate you to go.
4. Evaluate your social style. Individuals who are less social may prefer the treadmill at home; individuals who are more social may prefer the gym. Walking, biking, and aerobics can suit both types.
10 Tools that Weight Watchers talks about
1. Winning Outcomes – helps you identify exactly what you want to accomplish. A winning outcome is a goal that is positive, specific, something you can do on your own, and something that fits your life. Develop your winning outcome when you start your weight-loss journey. Review it from time to time to see if your goal has changed. Be sure to write it down – it will boost your chances of achieving it.
2. Empowering Beliefs – beliefs strongly influence what we do because they tend to live in our hearts as well as our heads. You’re more likely to succeed if you believe that: your weight goals are desirable and worth it; you’re capable of achieving your goals; you deserve to achieve your goals.
3. Anchoring – get in touch with your resources any time you need them.
4. Storyboarding – what should I do first, second, third, etc. to get closer to my weight goal? Shows the steps needed to achieve your Winning Outcome.
5. Mental Rehearsing – helps public speakers, actors and athletes prepare for a successful performance. It can help you achieve outstanding weight-loss results. Identify a weight-related situation you want to change; create an imaginary movie about that situation, reinforce what you want to do in the situation by role-playing; repeat as often as you need to so you can follow through successfully.
6. Motivating Strategy – gain the inspiration to keep moving toward your Winning Outcome. Imagine yourself at the end your weight-loss journey – how do you feel? Experience the good feelings that come from having reached your goal.
7. Reframing – every behavior gives you something you want. That’s true even for behaviors like overeating. This is a strategy to help you find better ways to get what these negative behaviors give you. Identify the behavior and what it does for you; ask yourself what else you can do and write down your ideas; choose at least three things you’d like to do instead of that behavior; next time that behavior is about to happen, try one of your alternative behaviors instead, if that doesn’t work, try another one on your list until you can find one to replace the behavior you want to break.
8. Positive Self-Talking – make a list of your accomplishments; look in the mirror and congratulate yourself aloud for all you accomplished today; replace negative thoughts/messages with positive ones.
9. Asserting – you improve your chances of succeeding at weight-loss if you know how to ask for what you need, while keeping in mind the other person’s needs and rights.
10. Switching – a habit is something you do without even realizing you’re doing it. It’s as if you’re on autopilot. Do you have a habit you’d like to change? Try switching! Identify the habit you want to change and switch it from another, better one.
Being able to remain active over the long term helps maintain weight-loss.
How do you do that?
1. Pick an activity you’ll enjoy. Enjoyment will lead to consistency and consistency will lead to results.
2. Look at your schedule. Will you be able to do this activity regularly? Think about months, not just this week.
3. Consider the costs. Gym fees can be expensive compared to walking around your local high school track or a mall for free. Then again, spending money for a gym membership may motivate you to go.
4. Evaluate your social style. Individuals who are less social may prefer the treadmill at home; individuals who are more social may prefer the gym. Walking, biking, and aerobics can suit both types.
Sunday, April 18, 2010
Warm Up and Cool Down Exercises
So I thought I'd share the warm up and cool down exercises with you, so here are diagrams of what they are.
Warmup Exercises:
Hip Circles
Shoulder Rotations
Windmill
Cool Down Exercises:
Leg Over
Figure 4
Leg Up
Chest Opener
Warmup Exercises:
Hip Circles
Shoulder Rotations
Windmill
Cool Down Exercises:
Leg Over
Figure 4
Leg Up
Chest Opener
EA Active 6-week challenge: Day 16
Burned 120.3 calories today. I skipped the push ups, so i could have burned many more calories, but I can't handle push ups.
One thing about this game over the first rendition is that there is a lot of jumping. I couldn't handle the jump squats in the previous game, now this one has skipping (a.k.a. jumping rope), ankle hops and more (those are the only two I can think of right now).
Good workout, i didn't sweat nearly as much as usual, but that's okay. I will not be around next weekend, so I have to get in an extra workout this week and next to make up for those two workouts.
One thing about this game over the first rendition is that there is a lot of jumping. I couldn't handle the jump squats in the previous game, now this one has skipping (a.k.a. jumping rope), ankle hops and more (those are the only two I can think of right now).
Good workout, i didn't sweat nearly as much as usual, but that's okay. I will not be around next weekend, so I have to get in an extra workout this week and next to make up for those two workouts.
Saturday, April 17, 2010
EA Active 6-week challenge: Day 15
152.8 calories burned today. I started tracking calories again today, getting ready for the next VGEvo Lose to Win contest which starts tomorrow.
Weighing in at 184 today. woohoo!
Weighing in at 184 today. woohoo!
EA Active 6-week challenge: Day 15
152.8 calories burned today. I started tracking calories again today, getting ready for the next VGEvo Lose to Win contest which starts tomorrow.
Weighing in at 184 today. woohoo! Down 1.6 lbs. since I started
Weighing in at 184 today. woohoo! Down 1.6 lbs. since I started
Thursday, April 15, 2010
EA Active More Workouts - day 13
134.8 calories burned today.
I haven't been tracking my food, which I really need to do. I know when I do, I lose weight, so it's beneficial. Koli learned that on Biggest Loser this week.
One funny thing in the game is when you're doing reverse lunges with high knees. The trainer will say "high knee....high knee up." it's just funny!
I haven't been tracking my food, which I really need to do. I know when I do, I lose weight, so it's beneficial. Koli learned that on Biggest Loser this week.
One funny thing in the game is when you're doing reverse lunges with high knees. The trainer will say "high knee....high knee up." it's just funny!
Wednesday, April 14, 2010
EA Active More Workouts - day 12
Burned 130 calories today. I accidentally hit the restart workout button when I was getting up after stretching, needless today, i'm sure today's workout didn't count, so I'm now two days behind on 4 workouts per week, but I'll make it up.
I've really been struggling to get up in the a.m. and I've been tossing and turning all night. Don't know what's going on there, but I know exercise will help on both counts. Need the motivation to get up.
I've really been struggling to get up in the a.m. and I've been tossing and turning all night. Don't know what's going on there, but I know exercise will help on both counts. Need the motivation to get up.
Sunday, April 11, 2010
EA Active 6-week challenge: Day 9
Burned 139.3 calories.
Had my first soda yesterday since Lent started - it was Sprite, since I had dark sodas during Lent, only to help settle my stomach, and they didn't taste very good. So, I chose Sprite as my soda of choice. I'm not going to continue on the trend of drinking it, so once this bottle is gone, I'm not planning on buying it for myself again.
Tracking calories today, will post calorie intake for today, tomorrow.
Had my first soda yesterday since Lent started - it was Sprite, since I had dark sodas during Lent, only to help settle my stomach, and they didn't taste very good. So, I chose Sprite as my soda of choice. I'm not going to continue on the trend of drinking it, so once this bottle is gone, I'm not planning on buying it for myself again.
Tracking calories today, will post calorie intake for today, tomorrow.
Saturday, April 10, 2010
EA Active 6-week challenge: Day 8
Burned 173 calories today.
it was an intense workout today. Going from the obstacle course - a lot of leg work (jumping, lunges, squats) - to skipping (a.k.a. virtually jumping rope) is really hard on the legs. Reverse crunches (lifting your legs towards your torso using your abdominal muscles) again today, I felt the workout...I'm sure I'll feel it in my abs tomorrow too.
Going to get back on track with tracking calories using Lose It for my iPod Touch. Now I'm going to vacuum and mop to burn even more calories.
it was an intense workout today. Going from the obstacle course - a lot of leg work (jumping, lunges, squats) - to skipping (a.k.a. virtually jumping rope) is really hard on the legs. Reverse crunches (lifting your legs towards your torso using your abdominal muscles) again today, I felt the workout...I'm sure I'll feel it in my abs tomorrow too.
Going to get back on track with tracking calories using Lose It for my iPod Touch. Now I'm going to vacuum and mop to burn even more calories.
Friday, April 9, 2010
EA Active 6-week challenge: Day 7
Weighed in at 185.4 this morning, that's down 0.2 since I started, but I also got my period today, so I'm not surprised at the minimal weight loss.
Thursday, April 8, 2010
EA Active 6-week challenge: Day 6
Burned 113.8 calories today. I've burned a total of more than 500 calories since I started...that's one of the standard goals they give you when you start the 6-week challenge - I always forget to change them.
The workout was really good, very intense. My legs were killing me by the end of the workout. No pain, no gain, right? :D
The workout was really good, very intense. My legs were killing me by the end of the workout. No pain, no gain, right? :D
Tuesday, April 6, 2010
EA Active More Workouts - day 5
I went over my calories yesterday (1700) and today (still need to figure that out). I didn't exercise - I was planning on taking the dog for a walk, but when I got home from grocery shopping last night, it began to pour. I wanted to get up early this morning and take the dog, but didn't - was too tired. Tomorrow's back on with EA Active More Workouts, so I need to be up on time - otherwise, I guess I can do it tomorrow night, but I would really rather do it in the morning.
Sunday, April 4, 2010
EA Active 6-week challenge: Day 3
Calories Burned: 160.8
Calorie Intake:
Didn't really keep track of my calories yesterday or today. Plan to keep track tomorrow. 1200-1400 calories is my goal.
This EA Active seems to take longer to load than the previous game.
EDIT: Forgot to mention that my abs were feeling yesterday's workout today...The leg lifts really killed me today.
Calorie Intake:
Didn't really keep track of my calories yesterday or today. Plan to keep track tomorrow. 1200-1400 calories is my goal.
This EA Active seems to take longer to load than the previous game.
EDIT: Forgot to mention that my abs were feeling yesterday's workout today...The leg lifts really killed me today.
Saturday, April 3, 2010
EA Active 6-week challenge: Day 2
Today I took the dog for a walk...it was raining, so we didn't do the full 3/4 mile. I burned about 91 calories on the walk (www.caloriesperhour.com and www.healthstatus.com/calculate/cbc).
I burned 113.9 calories on EA Active. One activity today was water skiing - kind of like roller blading in the original game. However, you squat to move the character on the screen, I was squating, but I didn't get any of the flags/goals of the left, can't figure that out, I even tried leaning in that direction and it still didn't work. Well, it's only day 2, I'm sure I'll master this by week 6.
I'm going to track my calorie intake, and report that daily. So tomorrow I'll report my intake for today - but we're celebrating Easter tonight with Terry's family, so I may go over with all the yummy desserts I made. :)
I burned 113.9 calories on EA Active. One activity today was water skiing - kind of like roller blading in the original game. However, you squat to move the character on the screen, I was squating, but I didn't get any of the flags/goals of the left, can't figure that out, I even tried leaning in that direction and it still didn't work. Well, it's only day 2, I'm sure I'll master this by week 6.
I'm going to track my calorie intake, and report that daily. So tomorrow I'll report my intake for today - but we're celebrating Easter tonight with Terry's family, so I may go over with all the yummy desserts I made. :)
Friday, April 2, 2010
Back in the Saddle
Spring has sprung and so has me getting back into exercising. Wednesday night I started walking - 3/4 mile with the dog. Did that on Thursday and Friday...plan on doing it Saturday and Sunday.
I picked up EA Active More Workouts and played that today. Pretty good workout. I'm glad to finally see an exercise game incorporate warm up and cool down stretches - even if it is only 1 minute...it's about time people! So, i started with the 6 week challenge on medium intensity, set up my 4 workouts per week and now I just need to get myself up on Tuesday and Wednesday to do it (Saturday and Sunday are my other two days, so that shouldn't be a problem).
Starting weight as of this a.m. was 185.6
I picked up EA Active More Workouts and played that today. Pretty good workout. I'm glad to finally see an exercise game incorporate warm up and cool down stretches - even if it is only 1 minute...it's about time people! So, i started with the 6 week challenge on medium intensity, set up my 4 workouts per week and now I just need to get myself up on Tuesday and Wednesday to do it (Saturday and Sunday are my other two days, so that shouldn't be a problem).
Starting weight as of this a.m. was 185.6
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