The 6 week diet transformation is complete.
Now take some time off and don't think about dieting. Have your eating habits changed? Most likely they have. You may find that your body feels transformed and that you've shed some fat! More importantly, because you have gradually changed your lifestyle, your body is likely to maintain this change, without a lot of effort on your part.
You should now know enough about yourself to tweak the next 6-week plan to suit you. However, keep the cheating days. They are important, and not just because they allow you to have fun. Whenever you are restricting your caloric intake, your metabolism wants to slow down because it thinks that you are starving. By "cheating" a couple of days a week, you actually trick your metabolism to stay higher, so you lose more fat.
I didn't do as well as I'd have liked to have done with the 6 week challenge, but I am proud of myself for trying. I have definatley learned how certain foods make me feel and that I'm much better without them. I do like the cheat days so I don't feel like I'm restricting myself all the time. I will continue to use some of these tips in my daily eating.
I hope you found this information helpful as well.
Monday, September 8, 2008
Monday, September 1, 2008
Week 6 of Diet Transformation
We have just completed week 5 of our diet transformation!
How did you do?I didn't do so well with the issue that came up with my tooth. I'm not letting it get me down. I'm just going to forget last week and start with a new week this week.
Are you going to http://www.womenshealth.gov/activity/, to log your daily activity?Keeping a journal and logging my information on the fitness tracker is helping me to see where I'm making mistakes or why the scale may be up.
Are you ready for week 6 of the challenge? This is the final week.
Here's what we'll do this week:
Eat healthy. Eat whatever you want, following the general rules we've followed for the last five weeks. You may be surprised to find yourself craving something healthy instead of a candy bar or pint of Ben & Jerry's. You should now be better at listening to your body because it will tell you what it needs to eat, as opposed to what you're used to eating - especially if you're working out. Keep a couple of cheating days, allowing yourself to give in to occasional indulgences. Just try not to overdo it.
Don' t forget to throw in some excercise this week as well. I
'm also going to stay off the scale for awhile. I think I've been letting it "rule" me. I'm going to shoot for a week, maybe longer... if I can handle it. This is a tough one for me. I'm used to weighing daily... but I do notice it really getting in the way of my progress. This will truely be my challenge this week.
Are you up for this week's challenge?
Please join me and feel free to post comments or about your successes or struggles. I would love to help you.
We can do this!I'll check in with you within the next week. Good luck!
How did you do?I didn't do so well with the issue that came up with my tooth. I'm not letting it get me down. I'm just going to forget last week and start with a new week this week.
Are you going to http://www.womenshealth.gov/activity/, to log your daily activity?Keeping a journal and logging my information on the fitness tracker is helping me to see where I'm making mistakes or why the scale may be up.
Are you ready for week 6 of the challenge? This is the final week.
Here's what we'll do this week:
Eat healthy. Eat whatever you want, following the general rules we've followed for the last five weeks. You may be surprised to find yourself craving something healthy instead of a candy bar or pint of Ben & Jerry's. You should now be better at listening to your body because it will tell you what it needs to eat, as opposed to what you're used to eating - especially if you're working out. Keep a couple of cheating days, allowing yourself to give in to occasional indulgences. Just try not to overdo it.
Don' t forget to throw in some excercise this week as well. I
'm also going to stay off the scale for awhile. I think I've been letting it "rule" me. I'm going to shoot for a week, maybe longer... if I can handle it. This is a tough one for me. I'm used to weighing daily... but I do notice it really getting in the way of my progress. This will truely be my challenge this week.
Are you up for this week's challenge?
Please join me and feel free to post comments or about your successes or struggles. I would love to help you.
We can do this!I'll check in with you within the next week. Good luck!
Wednesday, August 27, 2008
Change in plans this week!!
There has been a change this week with my plans to eat whole foods.
For one thing... it's just not as easy as it sounds.
For another.... I chipped a peice of my tooth off over the weekend and my tongue is all scraped up and hurting. I've stuck to soft foods all week. I get it fixed later today. Finally!
I'll try to focus on the whole foods next week, although... it's not very easy.... so many foods are processed and NOT whole foods!! I'm so limited with fruits and veggies with my IBS... so that really cuts out most of the foods that I should be eating.
I'm not looking at this as failure... I'm looking at it as life happening and me having to make "adjustments" to deal with what comes my way. I will give it another try at another time though.
I won't give up.
I'll be checking back in soon.
For one thing... it's just not as easy as it sounds.
For another.... I chipped a peice of my tooth off over the weekend and my tongue is all scraped up and hurting. I've stuck to soft foods all week. I get it fixed later today. Finally!
I'll try to focus on the whole foods next week, although... it's not very easy.... so many foods are processed and NOT whole foods!! I'm so limited with fruits and veggies with my IBS... so that really cuts out most of the foods that I should be eating.
I'm not looking at this as failure... I'm looking at it as life happening and me having to make "adjustments" to deal with what comes my way. I will give it another try at another time though.
I won't give up.
I'll be checking back in soon.
Monday, August 25, 2008
Week 5 of Diet Transformation
We have just completed week 4 of our diet transformation.!
How did you do?I didn't do so well. I'm really struggling with trying to stay focused and on track . It was fine most of the week, but I did struggle and did give in too many times this week. We camped over the weekend and that is the hardest time I have with eating. I am hoping to stay more focused this week.
Are you going to http://www.womenshealth.gov/activity/, to log your daily activity?Keeping a journal and logging my information on the fitness tracker is helping me to stay on track and to see where I'm making mistakes or why the scale may be up.
Are you ready for week 5 of the challenge?
Here's what we'll do this week:
Week 5Eat whole foods. This means that you eliminate any processed foods from your diet, such as bread, most salad dressings, almost all cereal, luncheon meats, cheese, anything with preservatives, and most everything served in restaurants. What you can eat are whole foods such as fruit, raw or steamed vegetables, meat (sans any type of sauce), natural grain rice, poached eggs, etc. It shouldn't be terribly hard since your eating habits have been slowly changing. Still, it's a hard week because it will feel like dieting. Try not to cheat, but you may if you find yourself getting ravenous - just keep your blowout to a minimum.
This week will probably be the hardest for most of us. Processed foods are everywhere and those preservatives and high fructose corn syrup is in everything it seems. So, DO YOUR BEST, FORGET THE REST!!!!!!!
This will definatley be the hardest week for me. I will NOT be able to stick to this 100% due to some of the food choices I do have to make with my IBS... but I will try my best to eat as clean as I can.
I do know that we have 2 events over the weekend where my eating will be challenged and I will not be able to stick to this, but I will still try my best. We continue to build off the other weeks and are only cheating one day with treats/eating out/drinking. Don' t forget to throw in some excercise this week as well.
Are you up for this week's challenge? Please join me and feel free to post comments or about your successes or struggles. I would love to help you. I'm going to really try hard this week and try for only the 1 cheat day.I plan to really try hard this week! We can do this!
I'll check in with you within the next week. Good luck!
How did you do?I didn't do so well. I'm really struggling with trying to stay focused and on track . It was fine most of the week, but I did struggle and did give in too many times this week. We camped over the weekend and that is the hardest time I have with eating. I am hoping to stay more focused this week.
Are you going to http://www.womenshealth.gov/activity/, to log your daily activity?Keeping a journal and logging my information on the fitness tracker is helping me to stay on track and to see where I'm making mistakes or why the scale may be up.
Are you ready for week 5 of the challenge?
Here's what we'll do this week:
Week 5Eat whole foods. This means that you eliminate any processed foods from your diet, such as bread, most salad dressings, almost all cereal, luncheon meats, cheese, anything with preservatives, and most everything served in restaurants. What you can eat are whole foods such as fruit, raw or steamed vegetables, meat (sans any type of sauce), natural grain rice, poached eggs, etc. It shouldn't be terribly hard since your eating habits have been slowly changing. Still, it's a hard week because it will feel like dieting. Try not to cheat, but you may if you find yourself getting ravenous - just keep your blowout to a minimum.
This week will probably be the hardest for most of us. Processed foods are everywhere and those preservatives and high fructose corn syrup is in everything it seems. So, DO YOUR BEST, FORGET THE REST!!!!!!!
This will definatley be the hardest week for me. I will NOT be able to stick to this 100% due to some of the food choices I do have to make with my IBS... but I will try my best to eat as clean as I can.
I do know that we have 2 events over the weekend where my eating will be challenged and I will not be able to stick to this, but I will still try my best. We continue to build off the other weeks and are only cheating one day with treats/eating out/drinking. Don' t forget to throw in some excercise this week as well.
Are you up for this week's challenge? Please join me and feel free to post comments or about your successes or struggles. I would love to help you. I'm going to really try hard this week and try for only the 1 cheat day.I plan to really try hard this week! We can do this!
I'll check in with you within the next week. Good luck!
Monday, August 18, 2008
Week 4 of Diet Transformation
We have just completed week 3 of our diet transformation.! How did you do?
I did better and only took my 2 "cheat days". I'm really struggling with trying to stay focused and on track with that for this week. I did miss one day of eating within 3 hours of bedtime, but I did pretty good with eating my 5 to 6 small meals. I am finding that eating the 5-6 small meals keeps me from getting too hungry. That is when I overeat or eat junk!! I'm finding that I'm able to think before I eat, or make adjustments in my day to fit within my calorie range. This has really been good for me.
I did get stressed out this week when we were going out to dinner with friends. The scale was up from the weekend and I didn't want it to go back up... so I ended up ordering a taco salad and only eating half. I saved the other half for lunch the next day. I wasn't up at all the next day and I was very happy about that! I also had lunch for the next day and that was cool too!
I did have a higher salt intake for some reason last week so I'm really going to watch that this week. I was very proud of myself though, on one of my cheat days I took my boys out for icecream and all I got was a small vanilla ice cream cone. I would've liked a sundae.... but I stuck with the cone and was very satisfied with that. I'm getting better at planning those "cheat days" or meals, and I'm finding that I'm not willing to cheat all that much.
How did you do last week? Did you find this week to be easy? Did you struggle? Are you making sure you are going to http://www.womenshealth.gov/activity/, to log your daily activity? It really helps to log it daily and see if you are meeting your goals. Keeping a journal and logging my information on the fitness tracker is helping me to stay on track and to see where I'm making mistakes or why the scale may be up.
Are you noticing any changes??? Do your clothes fit better? Has the scale moved? I have to admit that I was frustrated with the scale thinking it wasn't moving near as fast as I thought it should be. Then I took my measurements this morning. We're halfway through this eating transformation, so I wanted to see how I was doing. Not only have I lost 3.8 pounds, but I have lost 7.5 inches! That made me realize that what I am doing is working!!!
Are you ready for week 4 of the challenge?
Here's what you'll do this week:
Week 4Eliminate fast food and alcohol. This can be hard for many of us because we now have to plan our meals, but hey, it's only for a couple weeks. People tend to forget that alcohol has calories, and it also slows your metabolism. Cheat ONLY ONE DAY this week.
Ok, this is going to be a tough one for me. I'm not much of a drinker... only 1-2x a month, if that, but of course... the next 2 weeks we have quite a few get togethers and parties. I'm just going to focus on the number of drinks and making sure I have Calories available to have those drinks on those occassions. I'll work hard during the rest of the week to stay on track.
We are still keeping with the changes we've made over the past 3 weeks.... no junk, no eating 3 hours before bed, and having 5-6 small meals throughout the day. Are you up for this one.? This one will be a challenge for me, but I'm going to really give it a shot.
Don't forget to get to get those workouts in!! You need to get moving and get the blood flowing and those calories burning. If you can't fit excercise in, just move around more. Go for a walk, or a bike ride. Put on some music and dance around the house, chase your kids outside, throw the frisbee, play some basketball, throw in some pushups or situps during those commercials. Just move to burn those calories.
Are you up for this week's challenge? Please join me and feel free to post comments or about your successes or struggles. I would love to help you. I'm going to really try hard this week and try for only the 1 cheat day.I plan to really try hard this week! We can do this!
I'll check in with you within the next week. Good luck!
I did better and only took my 2 "cheat days". I'm really struggling with trying to stay focused and on track with that for this week. I did miss one day of eating within 3 hours of bedtime, but I did pretty good with eating my 5 to 6 small meals. I am finding that eating the 5-6 small meals keeps me from getting too hungry. That is when I overeat or eat junk!! I'm finding that I'm able to think before I eat, or make adjustments in my day to fit within my calorie range. This has really been good for me.
I did get stressed out this week when we were going out to dinner with friends. The scale was up from the weekend and I didn't want it to go back up... so I ended up ordering a taco salad and only eating half. I saved the other half for lunch the next day. I wasn't up at all the next day and I was very happy about that! I also had lunch for the next day and that was cool too!
I did have a higher salt intake for some reason last week so I'm really going to watch that this week. I was very proud of myself though, on one of my cheat days I took my boys out for icecream and all I got was a small vanilla ice cream cone. I would've liked a sundae.... but I stuck with the cone and was very satisfied with that. I'm getting better at planning those "cheat days" or meals, and I'm finding that I'm not willing to cheat all that much.
How did you do last week? Did you find this week to be easy? Did you struggle? Are you making sure you are going to http://www.womenshealth.gov/activity/, to log your daily activity? It really helps to log it daily and see if you are meeting your goals. Keeping a journal and logging my information on the fitness tracker is helping me to stay on track and to see where I'm making mistakes or why the scale may be up.
Are you noticing any changes??? Do your clothes fit better? Has the scale moved? I have to admit that I was frustrated with the scale thinking it wasn't moving near as fast as I thought it should be. Then I took my measurements this morning. We're halfway through this eating transformation, so I wanted to see how I was doing. Not only have I lost 3.8 pounds, but I have lost 7.5 inches! That made me realize that what I am doing is working!!!
Are you ready for week 4 of the challenge?
Here's what you'll do this week:
Week 4Eliminate fast food and alcohol. This can be hard for many of us because we now have to plan our meals, but hey, it's only for a couple weeks. People tend to forget that alcohol has calories, and it also slows your metabolism. Cheat ONLY ONE DAY this week.
Ok, this is going to be a tough one for me. I'm not much of a drinker... only 1-2x a month, if that, but of course... the next 2 weeks we have quite a few get togethers and parties. I'm just going to focus on the number of drinks and making sure I have Calories available to have those drinks on those occassions. I'll work hard during the rest of the week to stay on track.
We are still keeping with the changes we've made over the past 3 weeks.... no junk, no eating 3 hours before bed, and having 5-6 small meals throughout the day. Are you up for this one.? This one will be a challenge for me, but I'm going to really give it a shot.
Don't forget to get to get those workouts in!! You need to get moving and get the blood flowing and those calories burning. If you can't fit excercise in, just move around more. Go for a walk, or a bike ride. Put on some music and dance around the house, chase your kids outside, throw the frisbee, play some basketball, throw in some pushups or situps during those commercials. Just move to burn those calories.
Are you up for this week's challenge? Please join me and feel free to post comments or about your successes or struggles. I would love to help you. I'm going to really try hard this week and try for only the 1 cheat day.I plan to really try hard this week! We can do this!
I'll check in with you within the next week. Good luck!
Monday, August 11, 2008
Week 3 of Diet Transformation
Well, we have just completed week 2 of our diet transformation. How did you do?
I had 3 "cheat days" again, so I'm really struggling with trying to stay focused and on track with that for this week. I did miss one day of eating within 3 hours of bedtime. I am finding that focusing on these things is helping me to stop and think before I eat though. The eating before bed happened last night and may have played a part in the scale being up today. I will try harder this week.
I will not beat myself up for this. We are always a work in progress and I feel as though the other 4 days that I stayed on track were successes and should be treated as such. I'm getting better and finding that even on my "cheat days", I'm not willing to cheat all that much.
I wonder how you did last week. Did you find it to be easy? Did you struggle? Are you making sure you are going to http://www.womenshealth.gov/activity/, to log your daily activity? It really helps to log it daily and see if you are meeting your goals. Keeping a journal and logging my information on the fitness tracker is helping me to stay on track. I do know that the site was down for a few days for some maintenance, so if you had trouble with it, just log on today and enter last week's information.
Are you ready for week 3 of the challenge?
Here's what you'll do this week:
WEEK 3
Eat 5 to 6 small meals a day. If you make yourself do this, the size will control itself because you won't ever get ravenously hungry. Try to keep each meal balanced as close to 30% protein, 40% carbohydrates, and 30% fat as you can - and try and eat for what you will be doing for the next three hours (If you're working out, eat more, sitting at a desk, eat less)... Still no junk food, and still no eating three hours before bedtime. You may cheat on two days.
Ok, things are stepping up a little this week. Still no junk, no eating 3 hours before bed.
Are you up for this one. This one will be a challenge for me. Sometimes I think I get so busy I forget to stop and eat until I realize I'm starving... but I'm not scared. I'm going to really give it a shot.
Don't forget to get moving and get the blood flowing and the calories burning. If you can't fit excercise in, just move more. Put on some music and dance around the house, chase your kids outside, ride your bike, throw in some pushups or situps during those commercials. Just move to burn those calories.
I made myself a workout rotation that mixes up all of my workout dvds and I started it this morning. It'll go through my birthday the beginning of October... so that means 2 months for me to lose this weight once and for all! I plan to give myself the ultimate birthday gift of being at my goal weight and having great health!! No one else can give that to me... so I have to work hard to get it. I'm so ready though.
Are you up for this week's challenge? Please join me and feel free to post comments or about your successes or struggles. I would love to help you. I'm going to really try hard this week and try for only the 2 cheat days. I know we have a dinner date planned with friends but I plan to really try hard this week! We can do this!
Let the Olympics be an inspiration for you. Think about all the hard work that those athletes have put in to be where they are. They are all winners whether or not they take home a medal! Let that be us this week!
I'll check in with you within the next week.
I had 3 "cheat days" again, so I'm really struggling with trying to stay focused and on track with that for this week. I did miss one day of eating within 3 hours of bedtime. I am finding that focusing on these things is helping me to stop and think before I eat though. The eating before bed happened last night and may have played a part in the scale being up today. I will try harder this week.
I will not beat myself up for this. We are always a work in progress and I feel as though the other 4 days that I stayed on track were successes and should be treated as such. I'm getting better and finding that even on my "cheat days", I'm not willing to cheat all that much.
I wonder how you did last week. Did you find it to be easy? Did you struggle? Are you making sure you are going to http://www.womenshealth.gov/activity/, to log your daily activity? It really helps to log it daily and see if you are meeting your goals. Keeping a journal and logging my information on the fitness tracker is helping me to stay on track. I do know that the site was down for a few days for some maintenance, so if you had trouble with it, just log on today and enter last week's information.
Are you ready for week 3 of the challenge?
Here's what you'll do this week:
WEEK 3
Eat 5 to 6 small meals a day. If you make yourself do this, the size will control itself because you won't ever get ravenously hungry. Try to keep each meal balanced as close to 30% protein, 40% carbohydrates, and 30% fat as you can - and try and eat for what you will be doing for the next three hours (If you're working out, eat more, sitting at a desk, eat less)... Still no junk food, and still no eating three hours before bedtime. You may cheat on two days.
Ok, things are stepping up a little this week. Still no junk, no eating 3 hours before bed.
Are you up for this one. This one will be a challenge for me. Sometimes I think I get so busy I forget to stop and eat until I realize I'm starving... but I'm not scared. I'm going to really give it a shot.
Don't forget to get moving and get the blood flowing and the calories burning. If you can't fit excercise in, just move more. Put on some music and dance around the house, chase your kids outside, ride your bike, throw in some pushups or situps during those commercials. Just move to burn those calories.
I made myself a workout rotation that mixes up all of my workout dvds and I started it this morning. It'll go through my birthday the beginning of October... so that means 2 months for me to lose this weight once and for all! I plan to give myself the ultimate birthday gift of being at my goal weight and having great health!! No one else can give that to me... so I have to work hard to get it. I'm so ready though.
Are you up for this week's challenge? Please join me and feel free to post comments or about your successes or struggles. I would love to help you. I'm going to really try hard this week and try for only the 2 cheat days. I know we have a dinner date planned with friends but I plan to really try hard this week! We can do this!
Let the Olympics be an inspiration for you. Think about all the hard work that those athletes have put in to be where they are. They are all winners whether or not they take home a medal! Let that be us this week!
I'll check in with you within the next week.
Monday, August 4, 2008
Week 2 of Diet Transformation
Well, week 1 of my diet transition is complete and I can say I did pretty well. I did have 3 "cheat" days instead of 2, but I did not cheat all day. I cheated on an extra snack when we were at a sporting event last night. I shared an order of cheese curds with my husband and my son.... so it was much better than if I had eaten the whole thing myself. I think that the key to staying on track is moderation and "allowing" yourself to make those choices. I may have gone for just blowing it a week ago for the 2 cheat days and ate EVERYTHING and ANYTHING I wanted... but instead, I chose 1 or 2 things for the entire day that I was cheating on and it paid off! I was down 3.8 pounds today!!
I'm not going to beat myself up for NOT meeting my goal of only 2 cheat days. I will just try harder for next week. The thing is... I still succeeded.
How are you doing with this challenge? Did you struggle this week or did you find it easier than you thought it would be? Are you remembering to go to http://www.womenshealth.gov/activity/, to log your daily activity? It really helps to log it daily and see if you are meeting your goals. I'm finding that between this and keeping a journal it is helping me to stay on track.
Are you ready to start week 2 of this diet transition?
Here's what you will do this week:
Week 2
No eating for 3-hours before you go to bed. That way your body can go to sleep in fat-burning mode, rather than in calorie-storing mode.
Plus each week carries over, so you still cannot have junk, except for the 2 days when you may cheat and eat whenever and whatever you like.
Don't forget to get moving and get the blood flowing and the calories burning.There really is no easy way to lose weight. You just have to eat less, eat healthier and exercise more. If you can't fit excercise in, just move more. Dance when cleaning, throw in some squats when you are doing your laundry, chase your kids around, go for a walk, a bike ride or even roller blading! Just move to burn those calories.
I just bought myself some roller blades 2 weeks ago and have been giving that a try. It's fun and you don't feel like you are working out, but let me tell you.... those legs feel it afterwards! It's fun so it's easier to do when you have fun while doing it.
Are you up for it? Please join me and feel free to post comments or about your successes or struggles. I would love to help you. I'm going to really try hard this week and try for only the 2 cheat days.
I'll check in with you within the next week.
Hugs,
Marsha
I'm not going to beat myself up for NOT meeting my goal of only 2 cheat days. I will just try harder for next week. The thing is... I still succeeded.
How are you doing with this challenge? Did you struggle this week or did you find it easier than you thought it would be? Are you remembering to go to http://www.womenshealth.gov/activity/, to log your daily activity? It really helps to log it daily and see if you are meeting your goals. I'm finding that between this and keeping a journal it is helping me to stay on track.
Are you ready to start week 2 of this diet transition?
Here's what you will do this week:
Week 2
No eating for 3-hours before you go to bed. That way your body can go to sleep in fat-burning mode, rather than in calorie-storing mode.
Plus each week carries over, so you still cannot have junk, except for the 2 days when you may cheat and eat whenever and whatever you like.
Don't forget to get moving and get the blood flowing and the calories burning.There really is no easy way to lose weight. You just have to eat less, eat healthier and exercise more. If you can't fit excercise in, just move more. Dance when cleaning, throw in some squats when you are doing your laundry, chase your kids around, go for a walk, a bike ride or even roller blading! Just move to burn those calories.
I just bought myself some roller blades 2 weeks ago and have been giving that a try. It's fun and you don't feel like you are working out, but let me tell you.... those legs feel it afterwards! It's fun so it's easier to do when you have fun while doing it.
Are you up for it? Please join me and feel free to post comments or about your successes or struggles. I would love to help you. I'm going to really try hard this week and try for only the 2 cheat days.
I'll check in with you within the next week.
Hugs,
Marsha
Monday, July 28, 2008
Getting healthy is not an easy road!
I'm finding that getting healthy is just not as easy as it sounds. There are constantly temptations surrounding us!! To make matters worse, I'm an emotional eater so I turn to food when I'm feeling bad. I struggle wtih this and sometimes I am strong, and other times I totally give in.
I'm pleased to say that I've been working out on a more regular basis and logging in daily to the woman's tracker at http://www.womenshealth.gov/activity/. I've been hitting my weekly goal for my workouts.
Now, for the hard part.... the eating!!! I have to work at making better food choices. A few friends and I have decided to do a 6 week challenge and I'd like to share that with you as well. This is a 6 week diet transition. Check it out and see if you are interested in joining us.
In some ways, changing your diet is similar to making a successful resolution in that it's conceptual at first. Your long-range goal should just be to eat well. As your healthy eating behavior becomes a habit, you will find the other intangibles (such as weight loss, energy gained, etc.) falling into place. The easiest way to accomplish this is a gradual transition from food choices that don't help to food choices that do. By making this transition gradually over six weeks, we've found it to be the easiest diet program ever recommended.
Working in a 6-week cycle, you can train (or trick, if you will) your body into craving more nutritious foods. This cycle is easier if you're exercising because your body will crave the proper nutrients to re-build its broken down tissue.
Week 1Eliminate the junk from your diet. That's it, just junk; no potato chips, candy, ice cream, etc. Other than this you may eat whatever you like... and here's the kicker: you may cheat on this twice, and that means for TWO WHOLE DAYS YOU CAN EAT WHATEVER YOU LIKE AND STILL SUCCEED!
Today is the day we start - are you ready??
Today I want you to consider a few new things to try:
1) Keep a food journal. This is a really good way to see what you are putting in your mouth. Write it down ( I have a cute notebook that I use) and be honest about you - you will be the only one that sees it. If you eat 3 M&M's - write it down. It makes you stop and think about what you are eating and if you really want it.
2) Weigh and measure today. You need to know where you started and in 6 weeks - you will want to know how much your body has changed. If you want to take this a step further. Take a picture of yourself - front, back and from the side. Sometimes, you can really see the difference in pictures. Measure your chest, waist, tummy pooch, each thigh and arm. Put all this in your journal on day one. We'll measure again at the end of the 6 weeks. Also, we are only going to weigh every 2 weeks. - I am addicted to the scale and I am going to put it away and only weigh every 2 weeks. Weight flucuates so much with water and other things that we don't want to get discouraged and quit.
3) Do some form of exercise everyday. Even if it is just a quick walk around the block. Do it everyday.
a) put on music and dance around the house
b) play HORSE with your kids, tag, frisbee
c) swim a few laps in a pool
d) do an exercise video
e) do " commercial cardio" - during the commercials of the TV show you are watching - do pushups, situps, jog in place, walk laps around the house
The idea is to get moving and get the blood flowing and the calories burning.
There really is no easy way to lose weight. You just have to eat less, eat healthier and exercise more.
So, let's see where this takes us. Feel free to post comments or about your successes or struggles. I would love to help you.
So what do you think??? Do you think you want to join me??
I gained weight over this past week instead of losing it and I think this is EXACTLY what I am needing. Please join me!!
I'll check in with you within the next week.
Hugs,
Marsha
I'm pleased to say that I've been working out on a more regular basis and logging in daily to the woman's tracker at http://www.womenshealth.gov/activity/. I've been hitting my weekly goal for my workouts.
Now, for the hard part.... the eating!!! I have to work at making better food choices. A few friends and I have decided to do a 6 week challenge and I'd like to share that with you as well. This is a 6 week diet transition. Check it out and see if you are interested in joining us.
In some ways, changing your diet is similar to making a successful resolution in that it's conceptual at first. Your long-range goal should just be to eat well. As your healthy eating behavior becomes a habit, you will find the other intangibles (such as weight loss, energy gained, etc.) falling into place. The easiest way to accomplish this is a gradual transition from food choices that don't help to food choices that do. By making this transition gradually over six weeks, we've found it to be the easiest diet program ever recommended.
Working in a 6-week cycle, you can train (or trick, if you will) your body into craving more nutritious foods. This cycle is easier if you're exercising because your body will crave the proper nutrients to re-build its broken down tissue.
Week 1Eliminate the junk from your diet. That's it, just junk; no potato chips, candy, ice cream, etc. Other than this you may eat whatever you like... and here's the kicker: you may cheat on this twice, and that means for TWO WHOLE DAYS YOU CAN EAT WHATEVER YOU LIKE AND STILL SUCCEED!
Today is the day we start - are you ready??
Today I want you to consider a few new things to try:
1) Keep a food journal. This is a really good way to see what you are putting in your mouth. Write it down ( I have a cute notebook that I use) and be honest about you - you will be the only one that sees it. If you eat 3 M&M's - write it down. It makes you stop and think about what you are eating and if you really want it.
2) Weigh and measure today. You need to know where you started and in 6 weeks - you will want to know how much your body has changed. If you want to take this a step further. Take a picture of yourself - front, back and from the side. Sometimes, you can really see the difference in pictures. Measure your chest, waist, tummy pooch, each thigh and arm. Put all this in your journal on day one. We'll measure again at the end of the 6 weeks. Also, we are only going to weigh every 2 weeks. - I am addicted to the scale and I am going to put it away and only weigh every 2 weeks. Weight flucuates so much with water and other things that we don't want to get discouraged and quit.
3) Do some form of exercise everyday. Even if it is just a quick walk around the block. Do it everyday.
a) put on music and dance around the house
b) play HORSE with your kids, tag, frisbee
c) swim a few laps in a pool
d) do an exercise video
e) do " commercial cardio" - during the commercials of the TV show you are watching - do pushups, situps, jog in place, walk laps around the house
The idea is to get moving and get the blood flowing and the calories burning.
There really is no easy way to lose weight. You just have to eat less, eat healthier and exercise more.
So, let's see where this takes us. Feel free to post comments or about your successes or struggles. I would love to help you.
So what do you think??? Do you think you want to join me??
I gained weight over this past week instead of losing it and I think this is EXACTLY what I am needing. Please join me!!
I'll check in with you within the next week.
Hugs,
Marsha
Tuesday, July 15, 2008
WOMAN'S ACTIVITY TRACKER
Can you believe that 19,406 people and 1,263 teams participated in the 2008 WOMAN Challenge!?!
If you enjoyed the Woman's Challenge and are sad that it is over, all you need to do is go to http://www.womenshealth.gov/activity/ to sign up for the WOMAN ACTIVITY TRACKER.
Use your log-in information from the WOMAN Challenge to log into the WOMAN Activity Tracker! I am still heading the Turbo Addicts team so you can again be a member of my team. Something new to this challenge is that you will earn "rewards" along the way.
The WOMAN Activity Tracker is a free program of the U.S. Department of Health and Human Services' Office on Women's Health. The program encourages women and girls to walk 10,000 steps or get 30 minutes of moderate physical activity every day over a 44-week period. All women and girls (ages 9 and up) are welcome to take part in the program. If you took part in the 2008 WOMAN Challenge, you can use your log-in information from the WOMAN Challenge to log into the WOMAN Activity Tracker!
Is WOMAN Activity Tracker the same as the WOMAN Challenge?
No, the WOMAN Challenge is an 8-week, annual program that begins on Mother's Day and also kicks off National Women's Health Week. This year, the WOMAN Challenge ended on July 5, 2008. The WOMAN Activity Tracker is a 44-week program that allows women and girls to keep track of their daily activities throughout the rest of the year. This year, the WOMAN Activity Tracker starts on July 6, 2008. Both the WOMAN Challenge and the WOMAN Activity Tracker are programs that promote daily physical activity.
2,725 people and 263 teams are participating in the WOMAN Activity Tracker!
If you are interested in joining me just go to the site above and sign up and let's get healthy together. I will again be coming here to help you in anyway that I can. Let's get healthy together.
If you enjoyed the Woman's Challenge and are sad that it is over, all you need to do is go to http://www.womenshealth.gov/activity/ to sign up for the WOMAN ACTIVITY TRACKER.
Use your log-in information from the WOMAN Challenge to log into the WOMAN Activity Tracker! I am still heading the Turbo Addicts team so you can again be a member of my team. Something new to this challenge is that you will earn "rewards" along the way.
The WOMAN Activity Tracker is a free program of the U.S. Department of Health and Human Services' Office on Women's Health. The program encourages women and girls to walk 10,000 steps or get 30 minutes of moderate physical activity every day over a 44-week period. All women and girls (ages 9 and up) are welcome to take part in the program. If you took part in the 2008 WOMAN Challenge, you can use your log-in information from the WOMAN Challenge to log into the WOMAN Activity Tracker!
Is WOMAN Activity Tracker the same as the WOMAN Challenge?
No, the WOMAN Challenge is an 8-week, annual program that begins on Mother's Day and also kicks off National Women's Health Week. This year, the WOMAN Challenge ended on July 5, 2008. The WOMAN Activity Tracker is a 44-week program that allows women and girls to keep track of their daily activities throughout the rest of the year. This year, the WOMAN Activity Tracker starts on July 6, 2008. Both the WOMAN Challenge and the WOMAN Activity Tracker are programs that promote daily physical activity.
2,725 people and 263 teams are participating in the WOMAN Activity Tracker!
If you are interested in joining me just go to the site above and sign up and let's get healthy together. I will again be coming here to help you in anyway that I can. Let's get healthy together.
Monday, July 7, 2008
The challenge is officially over
WEll, the challenge is officially over as of the 5th of July.Have you updated your activity log? How did you do? I could've done better, and wish I had done better... but I am happy that I did the challenge. I did the best I could with being sick. I'll do better next time. The key is that I never gave up.
I have decided to sign up to continue on this challenge. Will you join me?
I hope that this challenge has helped you to move around a little more or to be more aware of what you are eating. The best part of a challenge is the things that you have willingly changed to improve yourself or your lifestyle.
I hope you will join me on the continuing Woman's tracker... just go to http://www.womenshealth.gov/woman to sign up to continue.
Good luck on your journey to a better lifestyle and thanks for joining me the past 8 weeks!
I have decided to sign up to continue on this challenge. Will you join me?
I hope that this challenge has helped you to move around a little more or to be more aware of what you are eating. The best part of a challenge is the things that you have willingly changed to improve yourself or your lifestyle.
I hope you will join me on the continuing Woman's tracker... just go to http://www.womenshealth.gov/woman to sign up to continue.
Good luck on your journey to a better lifestyle and thanks for joining me the past 8 weeks!
Tuesday, June 24, 2008
WEEK 7! Only a week and a half left!
Can you believe that it is already week 7? We've completed 6 weeks of the challenge and are almost to the end of this 8 week challenge!!! Make sure you are going to to http://www.womenshealth.gov/woman to log your weekly/daily steps or minutes.
I've found this challenge more difficult than the last year being I have been sick with a sinus infection for almost the whole challenge. I am finally feeling better and intend to turn up the heat for the rest of this challenge!!! If you are struggling... don't feel bad, so are the rest of us. It's not easy to live healthier. You just need to "do it". Sometimes things get in the way and you just need to do the best you can at that momment. Don't beat yourself up for not eating as well as you want to or hope to. Just make the best choices you can and then move around a little more. If you don't get a workout in today, well, just add a little more tomorrow. It all adds up to better health.
I am happy to share this information with you reguarding the future after the challenge is completed.
WOMAN Challenge TipDo you want to continue tracking your activities online after the WOMAN Challenge ends?
We've listened to your feedback, and this year we are proud to announce a brand new program to help you stay active all year long: The WOMAN Activity Tracker! The WOMAN Activity Tracker will begin on July 6, 2008 (the day after the WOMAN Challenge ends). The program encourages women and girls to walk 10,000 steps or get 30 minutes of moderate physical activity every day over a 44-week period. Using the WOMAN Activity Tracker web site, you can set personal goals and log your daily activity as you move along one of six virtual routes across the United States. You can take part in the program both as an individual and as part of a team.
And the best part? 2008 WOMAN Challenge participants do not need to re-register for the WOMAN Activity Tracker! You will be able to use your same log-in information for the new program.
Be on the lookout this week for an email announcing the launch of the web site for this great new program!
I am really looking forward to the rest of the challenge! Remember... every step counts so keep moving.
I've found this challenge more difficult than the last year being I have been sick with a sinus infection for almost the whole challenge. I am finally feeling better and intend to turn up the heat for the rest of this challenge!!! If you are struggling... don't feel bad, so are the rest of us. It's not easy to live healthier. You just need to "do it". Sometimes things get in the way and you just need to do the best you can at that momment. Don't beat yourself up for not eating as well as you want to or hope to. Just make the best choices you can and then move around a little more. If you don't get a workout in today, well, just add a little more tomorrow. It all adds up to better health.
I am happy to share this information with you reguarding the future after the challenge is completed.
WOMAN Challenge TipDo you want to continue tracking your activities online after the WOMAN Challenge ends?
We've listened to your feedback, and this year we are proud to announce a brand new program to help you stay active all year long: The WOMAN Activity Tracker! The WOMAN Activity Tracker will begin on July 6, 2008 (the day after the WOMAN Challenge ends). The program encourages women and girls to walk 10,000 steps or get 30 minutes of moderate physical activity every day over a 44-week period. Using the WOMAN Activity Tracker web site, you can set personal goals and log your daily activity as you move along one of six virtual routes across the United States. You can take part in the program both as an individual and as part of a team.
And the best part? 2008 WOMAN Challenge participants do not need to re-register for the WOMAN Activity Tracker! You will be able to use your same log-in information for the new program.
Be on the lookout this week for an email announcing the launch of the web site for this great new program!
I am really looking forward to the rest of the challenge! Remember... every step counts so keep moving.
Monday, June 16, 2008
WEEK 6!
We are now starting week 6 of this 8 week challenge. I can't beleive how fast this challenge has gone by. Don't forget... all you need to do is go to http://www.womenshealth.gov/woman to log your weekly/daily steps or minutes.
I've found it hard to fit fitness in at times, especially with having a sinus infection. I am trying to do what I can when I can.... but mostly, it has not be "real" workouts. It's been more running around with my kids or going for walks or gardening. It still burns calories and it keeps me off the couch. I'm starting to feel better so I am hoping to get back to my regular workouts. I've set a goal for myself this week to fit in 3 "real" workouts.
I've found that setting goals helps me stay focused on what I'm trying to acheive. I "know" I want to lose weight and be healthy, but in the moment.... well, I don't always make wise choices. I'm finding that if I plan or set goals, I do much better. Give it a try. Does it help you? What works for you? Do you have other suggestions that might help someone who has lost motivation?
Only a few weeks left on this challenge. Let's see if we can step things up and really "bring it" for the end of this challenge!
Don't forget... this week has a bonus challenge. It's a fun family/friend challenge so be sure to check it out.
Have a wonderful week and I'll be checking in with you soon! Keep pushing play or get out there and walk.... every step counts. :)
I've found it hard to fit fitness in at times, especially with having a sinus infection. I am trying to do what I can when I can.... but mostly, it has not be "real" workouts. It's been more running around with my kids or going for walks or gardening. It still burns calories and it keeps me off the couch. I'm starting to feel better so I am hoping to get back to my regular workouts. I've set a goal for myself this week to fit in 3 "real" workouts.
I've found that setting goals helps me stay focused on what I'm trying to acheive. I "know" I want to lose weight and be healthy, but in the moment.... well, I don't always make wise choices. I'm finding that if I plan or set goals, I do much better. Give it a try. Does it help you? What works for you? Do you have other suggestions that might help someone who has lost motivation?
Only a few weeks left on this challenge. Let's see if we can step things up and really "bring it" for the end of this challenge!
Don't forget... this week has a bonus challenge. It's a fun family/friend challenge so be sure to check it out.
Have a wonderful week and I'll be checking in with you soon! Keep pushing play or get out there and walk.... every step counts. :)
Monday, June 2, 2008
Starting week 4 already!
Did you realize that we are starting week 4 already? How are you doing? Ae you finding this harder than you thought? Maybe you are expecting too much from yourself. We need to take care of ourselves, but we also need to realize when we are being unrealistic. I had set my goal lower the first 2 weeks and have raised it, but am struggling. I was very busy last month and am hoping that this month will be better.
This week there is an extra bonus challenge. If you want to give it a try or just check out what it is, go to http://www.womenshealth.gov/woman and check it out.
Did you realize that we only have 1 more month left, so let's make it the best that we can! If there is anything that I can do to help you, please let me know.
Have a great day and don't forget to move, move, move. :)
This week there is an extra bonus challenge. If you want to give it a try or just check out what it is, go to http://www.womenshealth.gov/woman and check it out.
Did you realize that we only have 1 more month left, so let's make it the best that we can! If there is anything that I can do to help you, please let me know.
Have a great day and don't forget to move, move, move. :)
Tuesday, May 20, 2008
A week into the challenge, how are you doing?
Well, it's been a little over a week. How are you doing with the challenge? Are you meeting your weekly goal? Were you realistic when you set that goal? Is that goal too easy? Too hard? Do you need to make adjustments to it for this week?
Make sure you are going to http://www.womenshealth.gov/woman to enter your progress. You should see yourself move along the map as each week passes.
There is an additional challenge this week. If you want the bonus points, just click on week 2 bonus challenge and chose one of the 4 items listed to try this week. Once you've completed the challenge, click where it says, "I certify I completed one of these" and you will be awarded your bonus points.
I'd like to know what your struggles are. Post them here or email me.
I'm finding that it's getting busier and it's getting harder for me to make time or fit my workouts in. I like to workout for at least an hour a day. I've decided that I should stop stressing about the workouts and only do 30 minutes if that's all that I can fit in. If I can't fit a full workout in, I'm also trying to throw in some crunches, squats, pushups or lunges. These do burn calories and do work. Just keep track of the time you are doing them and you'll see that by the end of the day that you accumulated quite a few and that you got in a 20-30 minute workout anyways.
Remember, we are worth taking care of. When we take care of ourselves, we are better moms, just better all the way around.
Keep working at meeting those fitness goals.
If I can do anything to help you, please let me know. I'll be checking in again soon.
Marsha
Make sure you are going to http://www.womenshealth.gov/woman to enter your progress. You should see yourself move along the map as each week passes.
There is an additional challenge this week. If you want the bonus points, just click on week 2 bonus challenge and chose one of the 4 items listed to try this week. Once you've completed the challenge, click where it says, "I certify I completed one of these" and you will be awarded your bonus points.
I'd like to know what your struggles are. Post them here or email me.
I'm finding that it's getting busier and it's getting harder for me to make time or fit my workouts in. I like to workout for at least an hour a day. I've decided that I should stop stressing about the workouts and only do 30 minutes if that's all that I can fit in. If I can't fit a full workout in, I'm also trying to throw in some crunches, squats, pushups or lunges. These do burn calories and do work. Just keep track of the time you are doing them and you'll see that by the end of the day that you accumulated quite a few and that you got in a 20-30 minute workout anyways.
Remember, we are worth taking care of. When we take care of ourselves, we are better moms, just better all the way around.
Keep working at meeting those fitness goals.
If I can do anything to help you, please let me know. I'll be checking in again soon.
Marsha
Monday, May 12, 2008
The challenge has officially started
Yes, yesterday was Mother's Day which officially starts the challenge. If you haven't started the challenge yet, go to http://www.womenshealth.gov/woman and get signed up so you can get started.
If you are signed up, make sure you go to http://www.womenshealth.gov/woman and set your daily goal either in steps or in the number of minutes you want to be active. You should enter your activity daily or every few days during that particular week.
Remember, along the way we will be given bonus challenges, so watch for those.
I challenge you to do 20 minutes of some type of activity at least 3 days this week. You can walk, jog, run, bike, dance, workout, or play a sport. If you have Dance revolution or the Wii.... that counts too!! 20 minutes of activity 3 days is a great place to start. If you are already active and can do more, that's even better. The weather is getting nicer and getting outside to enjoy it doesn't mean we need to sacrifice our workouts. Gardening, biking, walking, and cutting the grass all burn calories. Let's all work together and meet our goals for a healthier you.
Good luck to you all and I'll check in with you in a few days.
Marsha
If you are signed up, make sure you go to http://www.womenshealth.gov/woman and set your daily goal either in steps or in the number of minutes you want to be active. You should enter your activity daily or every few days during that particular week.
Remember, along the way we will be given bonus challenges, so watch for those.
I challenge you to do 20 minutes of some type of activity at least 3 days this week. You can walk, jog, run, bike, dance, workout, or play a sport. If you have Dance revolution or the Wii.... that counts too!! 20 minutes of activity 3 days is a great place to start. If you are already active and can do more, that's even better. The weather is getting nicer and getting outside to enjoy it doesn't mean we need to sacrifice our workouts. Gardening, biking, walking, and cutting the grass all burn calories. Let's all work together and meet our goals for a healthier you.
Good luck to you all and I'll check in with you in a few days.
Marsha
Wednesday, May 7, 2008
What do I do?
You are probably wondering what to do and how to get started. This is NOT going to be hard. You don't have to be going to a gym or even do actual workouts to join us on this challenge. You can join us by walking or logging any kind of physical activity, including sports and anything that gets your heart rate up and a sweat going. Here's what you need to do to get started....
1. You need to go to http://www.womenshealth.gov/woman to sign up and join a team. I am leading the Turbo Addicts team if you'd like to join us.
2. You'll set a goal for the week. It is important to consider your current level of physical activity and any impairments you may have when doing this. Set goals that will challenge you, but that you are able to achieve. They should be realistic goals for your lifestyle.
3. At the end of each day, you'll go and record the number of minutes that you were active that day or the number of steps on your pedometer. You will watch yourself move across the country on our virtual map. Your movement on the route is based on whether you met your goals, and the teams movement will depend on if they team met their weekly goals. There are bonus challenges thrown in about every 2 weeks, so watch for those.
4. Now this starts on Sunday, May 11th, which is Mother's Day. You DO NOT have to be a mother to join us. You also do not have to do something every day to join us either... just do something according to the goals you are setting.
I look forward to you joining us and I will post here regularly and through email.
Come join us and have fun as we travel "across the country" an d make this journey to good health a little bit more fun.
Marsha
1. You need to go to http://www.womenshealth.gov/woman to sign up and join a team. I am leading the Turbo Addicts team if you'd like to join us.
2. You'll set a goal for the week. It is important to consider your current level of physical activity and any impairments you may have when doing this. Set goals that will challenge you, but that you are able to achieve. They should be realistic goals for your lifestyle.
3. At the end of each day, you'll go and record the number of minutes that you were active that day or the number of steps on your pedometer. You will watch yourself move across the country on our virtual map. Your movement on the route is based on whether you met your goals, and the teams movement will depend on if they team met their weekly goals. There are bonus challenges thrown in about every 2 weeks, so watch for those.
4. Now this starts on Sunday, May 11th, which is Mother's Day. You DO NOT have to be a mother to join us. You also do not have to do something every day to join us either... just do something according to the goals you are setting.
I look forward to you joining us and I will post here regularly and through email.
Come join us and have fun as we travel "across the country" an d make this journey to good health a little bit more fun.
Marsha
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