I will be back in 3 weeks. Where I am going has very limited internet. ALASKA!!!!
In these 3 weeks I am going to mentally prepare to go on a no carb, no sugar diet very strict diet. I will do this diet for 10 - 12 weeks. I know this diet works for me because I have done it before. Where did I fail last time? I regained the weight. 50 pounds of the 75 I lost! So I am also going to make an appointment with a counselor to help me through these issues. I have no idea what the issues are so this should be interesting. I only know there are issues because who would sit back and watch themselves regain 50 pounds of the 75 they fought so hard to lose. I need more help with binge eating then I can get from family and friends. I sabotage myself and I am not sure why. I will figure it out though. I will win the weight battle. I am better than this. I AM more than my weight! I AM a thin chic!
See you soon!
LIVE HEALTHY at thinchic.com!
July 29, 2011
July 28, 2011
Getting ready to make a life change
Get ready to start your new life diet.
1. Clean out fridge and pantry. Get rid of all the foods that are tempting to you that are not on your plan.
2. Increase water intake. You might as well get used to drinking a lot of water now.
3. Cut down on caffeine. Take away one coffee or one pop.
4. Start an excercise routine three weeks after your diet change. The diet change is enough for you at first.
5. Get your head around your diet by writing your goals.
Choose your diet carefully. You want something that you will stick too.
LIVE HEALTHY at thinchic.com!
1. Clean out fridge and pantry. Get rid of all the foods that are tempting to you that are not on your plan.
2. Increase water intake. You might as well get used to drinking a lot of water now.
3. Cut down on caffeine. Take away one coffee or one pop.
4. Start an excercise routine three weeks after your diet change. The diet change is enough for you at first.
5. Get your head around your diet by writing your goals.
Choose your diet carefully. You want something that you will stick too.
LIVE HEALTHY at thinchic.com!
July 27, 2011
McDonalds
When I woke up this morning I was greeted with "Mom, let's bike to McDonalds for lunch. You will get your excercise in and we can have lunch together." After a little bit of debating on what I could eat there, I decided yes. So off we went. I am happy to say I got in my 4 mile bike ride. Sad to say I had a number 1 meal. Yes Big Mac meal!
I notice I am eating a lot this week and all I can chalk it up to is NERVES! We fly from Minnesota to Alaska on Monday. I HATE FLYING! It is an 8 hour flight with a layover. I am so nervous. I can not even think about the flight or I get sick. So enough about the flight.
I start out in the morning very good with my herbalife shake. Then I start to plan the trip and think about what I need to bring and get done before we leave and I freak out and EAT EAT EAT!!!
The plan now is to hit a good food plan HARD when I get home. We are gone for 2 weeks. August 17th I will start the new plan. Mid week and perfect day to start my new healthy life. I will not be posting while I am gone because internet is scarce where I am going. I will finish out this week and start my new posts on August 17th.
LIVE HEALTHY at thinchic.com!
I notice I am eating a lot this week and all I can chalk it up to is NERVES! We fly from Minnesota to Alaska on Monday. I HATE FLYING! It is an 8 hour flight with a layover. I am so nervous. I can not even think about the flight or I get sick. So enough about the flight.
I start out in the morning very good with my herbalife shake. Then I start to plan the trip and think about what I need to bring and get done before we leave and I freak out and EAT EAT EAT!!!
The plan now is to hit a good food plan HARD when I get home. We are gone for 2 weeks. August 17th I will start the new plan. Mid week and perfect day to start my new healthy life. I will not be posting while I am gone because internet is scarce where I am going. I will finish out this week and start my new posts on August 17th.
LIVE HEALTHY at thinchic.com!
July 26, 2011
6 Old Fitness Rules
Today I received an email from Spark people. I had to laugh because it talks about 6 old rules of working out and 6 new ones. Isn't any workout good for you? I guess not! Here is the article:
Old rule: Tone up a specific area of your body by exercising it more.
You know the infomercials and workout DVDs that promise to get rid of those flabby underarms, tighten your hips or turn your stomach into an instant six-pack? Well, they fib. There is absolutely no way for you to selectively reduce fat on a specific area of the body. While you can build muscle in a particular area, you cannot get rid of the fat that way.
New rule: Burn fat for six-pack abs and jiggle-free arms.
Truth be told, you do have a six-pack under that stomach—you just can't see it yet if you have some pounds to lose! So instead of wasting your energy by spot training (think thousands of crunches), focus on using your entire body to burn calories through a mix of weight-training and cardio (and see new rule #3 for a powerful fat-blasting combo!). Also, be sure to eat a healthy, lower calorie diet. It's only through exercise and a proper diet that those strong muscles can be shown off!
Old rule: Do crunches for a strong midsection.
Crunches are by far the most popular exercise for working the abs, but why? Turns out, crunches only target the top part of your abdominals and actually don't improve your core strength that much. And, really, what good is fitness if it can't help you easily do what you need to do in everyday life?
New rule: Get a strong core with functional full-body exercises.
Did you know that abs only make up one part of your core? Yep, the full core is made up your abdominals, obliques, transverse abdominis and erector spinae (low back). Some experts even consider your hips to be part of your core. So when it comes to getting a strong midsection, don't just crunch. Do a variety of planks, side planks, twists, rotations, balance work and more to build functional strength and support your body—no matter what activity you're doing. A strong core keeps your back healthy and resistant to pain and injury, improves posture, allows you to move your body with greater control and helps with balance.
Old rule: Always rest between strength-training sets.
You've probably heard that you should rest for 60-90 seconds between sets when lifting weights, right? But the fitness industry has gotten a lot more creative, focused and time-efficient when it comes to weight-lifting, making this rule old news.
New rule: Circuit train to make the most of your workout.
While there's nothing wrong with resting between sets, who has time? Make the most of your workout time with circuit training! Circuit training is a method of training borrowed from athletes and modified for us regular folks. Although circuit training is a broad term and can be done in many different and creative ways, traditionally circuit training is done in stations that alternate between different muscle groups. In this type of training you go from one station or exercise to the next with little to no rest, as you're working a different muscle group. Because you keep your heart rate up throughout the workout, you not only build muscle—you also get the benefits of cardiovascular training. Perfect for those with limited time to work out!
Old rule: Do lots of reps with light weights to get toned and lean, not big and bulky.
I hear this outdated rule a lot, especially from women. For some reason it has been pounded into our heads that lifting light weights makes you tiny and toned while lifting heavy weights will make you big and bulky like the Hulk. And it just isn't true.
New rule: Choose weights that challenge you.
If you can lift a weight 20 times, it's time to go heavier. Lifting heavier weights will not bulk anyone up unless they spend hours and hours in the gym, so don't be afraid to pick up the larger weights in the strength area of your health club. Depending on your weight and how many reps you're doing (SparkPeople recommends 8-15 reps with 1-3 sets for each exercise), you always need to select a weight that is heavy enough to get you to muscle exhaustion during your last couple of reps in a set. Exhaustion means your muscle has worked hard enough and is tired enough that you cannot do another rep with proper form. It's so important to reach exhaustion because it's at this point that your body starts to build more muscle. (We know how important muscle is for weight-loss!) So, if you're regularly doing bicep curls with 5-pound weights and could easily squeeze a few more reps or sets into your workout without really even feeling the burn, it's time to up those dumbbells!
Old rule: Do yoga and Pilates to make your muscles longer and leaner.
This is another old rule I hear from women a lot. Truth is, yoga and Pilates don't burn that many calories per hour (less than 200 calories in an hour for a 140-pound person) and while both workouts have some strength-training benefits, they're not nearly as effective for weight-loss as other more traditional cardio and strength-training activities. Probably more important, no form of exercise has the ability to "lengthen" your muscles. Your muscles are a certain length, and training doesn't make them longer—period.
New rule: Round out your workout routine with yoga and Pilates.
I practice yoga and Pilates workouts, but not to burn calories. I do these two mind-body practices because they reduce stress, improve focus, strengthen the core and greatly improve flexibility—all of which are very important! Yoga and Pilates are fantastic activities that add value to any workout program, but they don't fully replace cardio or strength training unless the kind you're doing is extremely vigorous and advanced. (And for most people and in most classes and workout DVDs, that's just not the case.)
Old rule: No pain, no gain.
I'm sure you've heard this old phrase. But nothing could be further from the truth. While "feeling the burn" is a good thing and signals that the body and its muscles are working hard, there is absolutely no gain to real pain.
New rule: If you feel bad or have pain, stop, rest and modify your workout.
If you have pain, do not take it lightly or push through it. Pain is a sign that something is wrong with your body and it needs rest or a modification of an exercise (for example walking instead of running or doing a front lunge instead of a backwards lunge). Also important, if you feel terrible, black out or have chest pains (more warning signs are here), you must take this very seriously and slow down (for cardio) or stop (for immediate severe pain). Additionally, if you've been working out very hard and feel like you might be overtraining, it's important to give your body the rest it needs. Remember, exercise is supposed to make you feel better—not worse!
By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
There is good information here but what happened to JUST MOVE IT? What are your thoughts?
LIVE HEALTHY at thinchic.com!
Old rule: Tone up a specific area of your body by exercising it more.
You know the infomercials and workout DVDs that promise to get rid of those flabby underarms, tighten your hips or turn your stomach into an instant six-pack? Well, they fib. There is absolutely no way for you to selectively reduce fat on a specific area of the body. While you can build muscle in a particular area, you cannot get rid of the fat that way.
New rule: Burn fat for six-pack abs and jiggle-free arms.
Truth be told, you do have a six-pack under that stomach—you just can't see it yet if you have some pounds to lose! So instead of wasting your energy by spot training (think thousands of crunches), focus on using your entire body to burn calories through a mix of weight-training and cardio (and see new rule #3 for a powerful fat-blasting combo!). Also, be sure to eat a healthy, lower calorie diet. It's only through exercise and a proper diet that those strong muscles can be shown off!
Old rule: Do crunches for a strong midsection.
Crunches are by far the most popular exercise for working the abs, but why? Turns out, crunches only target the top part of your abdominals and actually don't improve your core strength that much. And, really, what good is fitness if it can't help you easily do what you need to do in everyday life?
New rule: Get a strong core with functional full-body exercises.
Did you know that abs only make up one part of your core? Yep, the full core is made up your abdominals, obliques, transverse abdominis and erector spinae (low back). Some experts even consider your hips to be part of your core. So when it comes to getting a strong midsection, don't just crunch. Do a variety of planks, side planks, twists, rotations, balance work and more to build functional strength and support your body—no matter what activity you're doing. A strong core keeps your back healthy and resistant to pain and injury, improves posture, allows you to move your body with greater control and helps with balance.
Old rule: Always rest between strength-training sets.
You've probably heard that you should rest for 60-90 seconds between sets when lifting weights, right? But the fitness industry has gotten a lot more creative, focused and time-efficient when it comes to weight-lifting, making this rule old news.
New rule: Circuit train to make the most of your workout.
While there's nothing wrong with resting between sets, who has time? Make the most of your workout time with circuit training! Circuit training is a method of training borrowed from athletes and modified for us regular folks. Although circuit training is a broad term and can be done in many different and creative ways, traditionally circuit training is done in stations that alternate between different muscle groups. In this type of training you go from one station or exercise to the next with little to no rest, as you're working a different muscle group. Because you keep your heart rate up throughout the workout, you not only build muscle—you also get the benefits of cardiovascular training. Perfect for those with limited time to work out!
Old rule: Do lots of reps with light weights to get toned and lean, not big and bulky.
I hear this outdated rule a lot, especially from women. For some reason it has been pounded into our heads that lifting light weights makes you tiny and toned while lifting heavy weights will make you big and bulky like the Hulk. And it just isn't true.
New rule: Choose weights that challenge you.
If you can lift a weight 20 times, it's time to go heavier. Lifting heavier weights will not bulk anyone up unless they spend hours and hours in the gym, so don't be afraid to pick up the larger weights in the strength area of your health club. Depending on your weight and how many reps you're doing (SparkPeople recommends 8-15 reps with 1-3 sets for each exercise), you always need to select a weight that is heavy enough to get you to muscle exhaustion during your last couple of reps in a set. Exhaustion means your muscle has worked hard enough and is tired enough that you cannot do another rep with proper form. It's so important to reach exhaustion because it's at this point that your body starts to build more muscle. (We know how important muscle is for weight-loss!) So, if you're regularly doing bicep curls with 5-pound weights and could easily squeeze a few more reps or sets into your workout without really even feeling the burn, it's time to up those dumbbells!
Old rule: Do yoga and Pilates to make your muscles longer and leaner.
This is another old rule I hear from women a lot. Truth is, yoga and Pilates don't burn that many calories per hour (less than 200 calories in an hour for a 140-pound person) and while both workouts have some strength-training benefits, they're not nearly as effective for weight-loss as other more traditional cardio and strength-training activities. Probably more important, no form of exercise has the ability to "lengthen" your muscles. Your muscles are a certain length, and training doesn't make them longer—period.
New rule: Round out your workout routine with yoga and Pilates.
I practice yoga and Pilates workouts, but not to burn calories. I do these two mind-body practices because they reduce stress, improve focus, strengthen the core and greatly improve flexibility—all of which are very important! Yoga and Pilates are fantastic activities that add value to any workout program, but they don't fully replace cardio or strength training unless the kind you're doing is extremely vigorous and advanced. (And for most people and in most classes and workout DVDs, that's just not the case.)
Old rule: No pain, no gain.
I'm sure you've heard this old phrase. But nothing could be further from the truth. While "feeling the burn" is a good thing and signals that the body and its muscles are working hard, there is absolutely no gain to real pain.
New rule: If you feel bad or have pain, stop, rest and modify your workout.
If you have pain, do not take it lightly or push through it. Pain is a sign that something is wrong with your body and it needs rest or a modification of an exercise (for example walking instead of running or doing a front lunge instead of a backwards lunge). Also important, if you feel terrible, black out or have chest pains (more warning signs are here), you must take this very seriously and slow down (for cardio) or stop (for immediate severe pain). Additionally, if you've been working out very hard and feel like you might be overtraining, it's important to give your body the rest it needs. Remember, exercise is supposed to make you feel better—not worse!
By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
There is good information here but what happened to JUST MOVE IT? What are your thoughts?
LIVE HEALTHY at thinchic.com!
July 25, 2011
Chapter 5: CORNERSTONE POSITIVE FORCE
WOW! What a powerful and inspirational chapter. There is a lot of good information in this one but I will share what motivated me the most.
BE a coach! There is no one like you. You have something to valuable to share with someone. You can pass on your knowledge to a young person or a senior.
This really moves me because this is why I started this blog. There are so many great blogs out here about weight loss and I thought WOW if I could reach one person and motivate them to get healthy - I will have reached my goal.
The book also says that community service is a great way to that you belong, that you are doing something good and to feel motivated to do more.
Simply look around - there are opportunities everywhere. As you perform these simple acts, you'll realize the most profound of truths - that what we do matters.
After reading this chapter, I know I am going to pick some veggies from my garden and give them to my elderly neighbor. This chapter makes me want to help others and do some good in the world!
LIVE HEALTHY at thinchic.com
BE a coach! There is no one like you. You have something to valuable to share with someone. You can pass on your knowledge to a young person or a senior.
This really moves me because this is why I started this blog. There are so many great blogs out here about weight loss and I thought WOW if I could reach one person and motivate them to get healthy - I will have reached my goal.
The book also says that community service is a great way to that you belong, that you are doing something good and to feel motivated to do more.
Simply look around - there are opportunities everywhere. As you perform these simple acts, you'll realize the most profound of truths - that what we do matters.
After reading this chapter, I know I am going to pick some veggies from my garden and give them to my elderly neighbor. This chapter makes me want to help others and do some good in the world!
LIVE HEALTHY at thinchic.com
July 22, 2011
Want some water?
Eight glasses a day? Are you kidding? It’s really not that much. Eight 8-ounce glasses amount to about two quarts of water. This is okay for the average person, but if you’re overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry.
I always try to carry water with me. It amazes me how fast I drink it when it is in my hand. I am usually not even aware that I am drinking it until it is gone and I have to throw the container away. Also, use a water bottle so you can keep track of how much water you are drinking.
Water is so good for you. It flushes out bad toxins and fat! Plus it fills you up so you do not eat as much. Your goal this week is to INCREASE your water intake. How many ounces can you drink in a day? The challenge is on.
By the way - no weigh in numbers today. Nothing has changed which is good because it means no weight gain. Stay POSITIVE and drink WATER all week.
LIVE HEALTHY at thinchic.com!
I always try to carry water with me. It amazes me how fast I drink it when it is in my hand. I am usually not even aware that I am drinking it until it is gone and I have to throw the container away. Also, use a water bottle so you can keep track of how much water you are drinking.
Water is so good for you. It flushes out bad toxins and fat! Plus it fills you up so you do not eat as much. Your goal this week is to INCREASE your water intake. How many ounces can you drink in a day? The challenge is on.
By the way - no weigh in numbers today. Nothing has changed which is good because it means no weight gain. Stay POSITIVE and drink WATER all week.
LIVE HEALTHY at thinchic.com!
July 21, 2011
Don't care - I am on vacation!
We leave for Alaska in 10 days. I am so excited but I know while I am there I will be off plan. There is no room for shakes and blenders ect. We will eat a balanced meal but when it comes to fresh seafood out of the ocean - watch out! I will indulge with butter - don't think I won't.
This is fine to plan this out after all it is only 2 weeks and then right back to plan. The negative part, my mind is already on vacation. Let's look at today for example:
Breakfast: Shake - Good job!
Lunch: Taco Johns - Thought was it doesn't matter I am off plan soon anyway.
Snack time is now and all I can think of is how much I want a brownie.
Who thinks this way? Someone is not ready for weight loss? Someone who is obsessed with food and will justify it by any means? Someone who is already on vacation? Not sure the correct answer.
The positive side of this is that I can see myself losing weight and a lot of weight when I get back from my 2 week vacation. I am envisioning it. I see it, I smell it, I feel it. I WILL LOSE 40 pounds by the end of the year. Watch me!
LIVE HEALTHY at thinchic.com!
This is fine to plan this out after all it is only 2 weeks and then right back to plan. The negative part, my mind is already on vacation. Let's look at today for example:
Breakfast: Shake - Good job!
Lunch: Taco Johns - Thought was it doesn't matter I am off plan soon anyway.
Snack time is now and all I can think of is how much I want a brownie.
Who thinks this way? Someone is not ready for weight loss? Someone who is obsessed with food and will justify it by any means? Someone who is already on vacation? Not sure the correct answer.
The positive side of this is that I can see myself losing weight and a lot of weight when I get back from my 2 week vacation. I am envisioning it. I see it, I smell it, I feel it. I WILL LOSE 40 pounds by the end of the year. Watch me!
LIVE HEALTHY at thinchic.com!
July 20, 2011
Lower calories today!
There are little tricks you can add or take away from your food that will help you lower your calories.
Drop the POP: If you delete pop or any sugary drink from your diet and drink water instead. You will drop 10 pounds in a year. WOW!
Condiments: Watch how much you use mayo, sour cream ect. Every small tablespoon is loaded with calories. If you absolutely need it then chose the lighter version.
DO NOT FRY: Prepare your foods by grilling or steaming. Do not use breading. If you need to use oil chose olive oil.
Pick the right meat: Chose fish and chicken over beef most nights. I need to add most nights because my freezer has 1/2 a beef in it. What can I say? I am a farm girl.
Fruits and Veggies: I know you know this one. Here is a simple way to get more of them in. Add them to EVERYTHING! You can add vegies to a lot of dishes and it still tastes yummy. I put fruit and veggies out at every supper. Eat veggies instead of chips.
Excercise: It is proven if you excercise you will eat less calories. You tend to eat better after a good days workout.
LIVE HEALTHY at thinchic.com
Drop the POP: If you delete pop or any sugary drink from your diet and drink water instead. You will drop 10 pounds in a year. WOW!
Condiments: Watch how much you use mayo, sour cream ect. Every small tablespoon is loaded with calories. If you absolutely need it then chose the lighter version.
DO NOT FRY: Prepare your foods by grilling or steaming. Do not use breading. If you need to use oil chose olive oil.
Pick the right meat: Chose fish and chicken over beef most nights. I need to add most nights because my freezer has 1/2 a beef in it. What can I say? I am a farm girl.
Fruits and Veggies: I know you know this one. Here is a simple way to get more of them in. Add them to EVERYTHING! You can add vegies to a lot of dishes and it still tastes yummy. I put fruit and veggies out at every supper. Eat veggies instead of chips.
Excercise: It is proven if you excercise you will eat less calories. You tend to eat better after a good days workout.
LIVE HEALTHY at thinchic.com
July 19, 2011
Gym or Home
Is it easier for you to work out at home or at the gym?
I have every intention of waking up and working out at home. Then I walk to the kitchen. It is a mess, there is laundry and things to pick up. I end up doing all of that stuff and not working out. If I do work out it seems I don't try as hard because who is there watching me? If I get tired I can walk away and grab a ho ho.
When I belonged to the gym I had to be there at 10 for class. The instructor made sure I worked out the whole hour. I felt good so I went back the next day. I was committed so I showed up at every class, every day at the same time. I really felt good about that. I complained about pains and how hard the instructor was. It was great to complain about that stuff and not how I ached from being fat.
So I guess I would say it is "easier" to workout at the gym. I am going to tour the new gym in town. Here is what is important to me about the gym I chose. Times of classes, good classes and classes everyday. A workout area that I feel comfortable in. One of the gyms has a walking track - I like that for the winters. When chosing your gym try a trial membership first to make sure you like it. If you do not like it, you will not go.
LIVE HEALTHY at thinchic.com
I have every intention of waking up and working out at home. Then I walk to the kitchen. It is a mess, there is laundry and things to pick up. I end up doing all of that stuff and not working out. If I do work out it seems I don't try as hard because who is there watching me? If I get tired I can walk away and grab a ho ho.
When I belonged to the gym I had to be there at 10 for class. The instructor made sure I worked out the whole hour. I felt good so I went back the next day. I was committed so I showed up at every class, every day at the same time. I really felt good about that. I complained about pains and how hard the instructor was. It was great to complain about that stuff and not how I ached from being fat.
So I guess I would say it is "easier" to workout at the gym. I am going to tour the new gym in town. Here is what is important to me about the gym I chose. Times of classes, good classes and classes everyday. A workout area that I feel comfortable in. One of the gyms has a walking track - I like that for the winters. When chosing your gym try a trial membership first to make sure you like it. If you do not like it, you will not go.
LIVE HEALTHY at thinchic.com
July 18, 2011
Chapter 4: CORNERSTONE FIRE
I do have to say this is a very good book. Here we are at Chapter 4. It is a great chapter. There are so many things in this chapter that I could talk about but I will only pick one.
ACCENTUATE the POSITIVE (from THE SPARK)
There is no ally in the world as powerful as yourself. Optimism has a positive impact on both your mental and physical health. Optimists are sick less often, live longer, and are more successful than pessimists. A positive outlook on life strengthens the immune system, the cardiovascular system and the bodys ability to handle stress.
Optimists realize they are responsible for their own destiny. They don't blame themselves or feel victimized when bad things happen. If you only lost 5 pounds in two months and your goal was higher, pick up a bag of sugar and savor what 5 pounds really feels like, this is the weight you are no longer carrying because of your own actions!
Goal for the week: Change your self talk. Practice these sayings to replace the negative ones in your head. With enough practice even the biggest pessimist can change their thoughts!
I'm a survivor.
I am worth the effort it takes to excercise.
I am healthy and strong.
I am on the path to fitness.
I'm enjoying how I am feeling now.
I love the feeling of making progress.
I enjoy being healthy.
I'm making things easy for myself.
My body is becoming stonger, slimmer and healthier every day.
I feel light and joyful.
LIVE HEALTHY at thinchic.com!
July 15, 2011
Weigh in
Ok I have a ton of excuses. But there is no excuse. I went off plan and gained. UGH! It seems like when I eat I just crave more. This was so much easier when I was on my JUST SHAKES diet. When I get back from Alaska that will be the new plan. I need to get this weight off of me for my health. I need to get these blood sugar levels down and down now.
BMI: 35.7 Last week: 35.5
Body Fat: 50.5 Last week: 49.5
Muscle: 21.9 Last week: 22.5
Visceral Fat: 10 Last week: 9
Waist: 44 inches Last week: 42 inches
thigh: 23 inches Last week: 24 inches
Weight lost this week: Gained 1 pound!
Short term goal: 10 pounds
Midway goal: 25 pounds
Long term goal: 45 pounds
When I eat sugar (I had a doughnut last night) I get bloated and my stomach size increases. You can see this in my measurements.
Today is a new day!
LIVE HEALTHY at thinchic.com
BMI: 35.7 Last week: 35.5
Body Fat: 50.5 Last week: 49.5
Muscle: 21.9 Last week: 22.5
Visceral Fat: 10 Last week: 9
Waist: 44 inches Last week: 42 inches
thigh: 23 inches Last week: 24 inches
Weight lost this week: Gained 1 pound!
Short term goal: 10 pounds
Midway goal: 25 pounds
Long term goal: 45 pounds
When I eat sugar (I had a doughnut last night) I get bloated and my stomach size increases. You can see this in my measurements.
Today is a new day!
LIVE HEALTHY at thinchic.com
July 14, 2011
Feed your Feelings
I wanted to touch base on emotional eating some more. It is such a huge issue for many of you including me. Serotonin is our basic feel good hormone. Sugars and simple carbs release a quick burst of this hormone making us feel great for a little bit. Then we crash and crave more of those foods. So we eat more. Feel great. Crash. Crave more. And the cycle keeps going and going.
I know I have gone for months in this vicious cycle. It is a hard one to break. So let's talk about how we can break the cycle.
1. Stop blaming yourself. This will cause you to get upset and EAT!
2. Eat a healthy and well balanced diet so your body has all it needs.
3. Excercise - excercise curbs cravings.
4. Supplements - vitamins and snack defense (see item) will help with stabalize sugars.
This will take time so be patient with yourself. Your body has a lot of healing to do. Give it time! BUT STOP FEEDING YOUR FEELINGS and really listen to what they want. They want to be healthy.
LIVE HEALTHY at thinchic.com
I know I have gone for months in this vicious cycle. It is a hard one to break. So let's talk about how we can break the cycle.
1. Stop blaming yourself. This will cause you to get upset and EAT!
2. Eat a healthy and well balanced diet so your body has all it needs.
3. Excercise - excercise curbs cravings.
4. Supplements - vitamins and snack defense (see item) will help with stabalize sugars.
This will take time so be patient with yourself. Your body has a lot of healing to do. Give it time! BUT STOP FEEDING YOUR FEELINGS and really listen to what they want. They want to be healthy.
LIVE HEALTHY at thinchic.com
July 13, 2011
Logging a binge
I did pretty good all week. Stayed on plan of 2 shakes, fruit and veggies for snack and one healthy meal. UNTIL Monday! I ate a lot and I ate bad. I will log what I remember but I am sure there was more. Of course, this did not get logged in my food log because I felt bad about it.
Breakfast: Shake
Snack: Peanuts (alot)
Lunch: Spaghetti and garlic toast
Snack: Ice cream cone from MCD
Supper: 20 pc chicken nugget and diet coke from MCD
Snack: Ho Ho's
The only thing that was happening that day was my daughter was having a dyslexia test. I was nervous for her and worried about the next steps. I was mad at the school for not listening to me the last 6 years that something was wrong. So nervous, worried and mad = EATING! I know I am an emotional eater. I just wish I knew how to control it better.
Any suggestions please let me know!
LIVE HEALTHY at thinchic.com
Breakfast: Shake
Snack: Peanuts (alot)
Lunch: Spaghetti and garlic toast
Snack: Ice cream cone from MCD
Supper: 20 pc chicken nugget and diet coke from MCD
Snack: Ho Ho's
The only thing that was happening that day was my daughter was having a dyslexia test. I was nervous for her and worried about the next steps. I was mad at the school for not listening to me the last 6 years that something was wrong. So nervous, worried and mad = EATING! I know I am an emotional eater. I just wish I knew how to control it better.
Any suggestions please let me know!
LIVE HEALTHY at thinchic.com
July 12, 2011
War on the weeds
I feel like I am beating you with fitness talk this week. Here is the reality, I have been catching up on household things before we leave for Alaska for 2 weeks so my excercise moto is JUST MOVE IT!
I stained the deck in 100 degree weather. It was like sitting in a sauna for 4 hours. Lots of water was consumed, weight was sweated off and my deck is beautiful!
I pulled weeds in both of my gardens. I used to laugh at people who said that was a workout but I made sure I was squatting, bending and stretching as I had the war on the weeds!
Cleaning the house. I do not care who says this is not a workout because everytime I do it I sweat my butt off! Ok it may be because I am dancing to Lady Gaga and Madonna!
The point is, just get up and move. Every little thing adds up to greater things. Refer to the post from yesterday where THE SPARK talks about this. Start small and build your goals from there.
LIVE HEALTHY at thinchic.com
I stained the deck in 100 degree weather. It was like sitting in a sauna for 4 hours. Lots of water was consumed, weight was sweated off and my deck is beautiful!
I pulled weeds in both of my gardens. I used to laugh at people who said that was a workout but I made sure I was squatting, bending and stretching as I had the war on the weeds!
Cleaning the house. I do not care who says this is not a workout because everytime I do it I sweat my butt off! Ok it may be because I am dancing to Lady Gaga and Madonna!
The point is, just get up and move. Every little thing adds up to greater things. Refer to the post from yesterday where THE SPARK talks about this. Start small and build your goals from there.
LIVE HEALTHY at thinchic.com
July 11, 2011
CORNERSTONE: Fitness
Chapter 2 of THE SPARK focuses on fitness. It is so hard for me to get moving but once I get a schedule down and stick to it. I LOVE TO EXCERCISE! It takes a while though. It is a love hate relationship.
In the book they say this which sums it up quite well:
There is something about excercise that makes us feel that we should immediately be transformed and feel ecstatic. I believe this is the single most common reason why people never develop the consistent excercise program that could change their lives.
Consider it from your body' perspective. It has been accustomed to sitting around with its feet up. Now all at once you are asking parts of yourself that may have been dormant for years to move, flex and bend.
This is why the book suggests starting small, staying consistent and building momentum. Begin with small and measureable goals for your fitness program.
My favorite quote from the book "There's a law in physics that says a body at rest tends to stay at rest and a body in motion tends to stay in motion. This law also applies to our bodies."
So the goal this week: Start out small with some type of moving. Maybe park at the very end of the lot or take the steps instead of the elevator.
LIVE HEALTHY at thinchic.com
In the book they say this which sums it up quite well:
There is something about excercise that makes us feel that we should immediately be transformed and feel ecstatic. I believe this is the single most common reason why people never develop the consistent excercise program that could change their lives.
Consider it from your body' perspective. It has been accustomed to sitting around with its feet up. Now all at once you are asking parts of yourself that may have been dormant for years to move, flex and bend.
This is why the book suggests starting small, staying consistent and building momentum. Begin with small and measureable goals for your fitness program.
My favorite quote from the book "There's a law in physics that says a body at rest tends to stay at rest and a body in motion tends to stay in motion. This law also applies to our bodies."
So the goal this week: Start out small with some type of moving. Maybe park at the very end of the lot or take the steps instead of the elevator.
LIVE HEALTHY at thinchic.com
July 10, 2011
I know why...
I know why I gained some weight this weight. I ate all weekend. Apparently it was enough to make me gain some weight back.
Today is a new day. This is what I need to live by because this set back would usually make me keep eating and I would gain and gain again.
Today is a new day!!!
BMI: 35.5 Last week: 35.6 Great!
Body Fat: 49.5 Last week: 49.9 not good
Muscle: 22.5 Last week: 22.3 not good
Visceral Fat: 9 Last week: 10
Waist: 42 inches Last week: 45 inches GREAT!
thigh: 24 inches Last week: 25 inches
Weight lost this week: Gained 3 pounds!
Short term goal: 10 pounds
Midway goal: 25 pounds
Long term goal: 45 pounds
LIVE HEALTHY AT thinchic.com
Today is a new day. This is what I need to live by because this set back would usually make me keep eating and I would gain and gain again.
Today is a new day!!!
BMI: 35.5 Last week: 35.6 Great!
Body Fat: 49.5 Last week: 49.9 not good
Muscle: 22.5 Last week: 22.3 not good
Visceral Fat: 9 Last week: 10
Waist: 42 inches Last week: 45 inches GREAT!
thigh: 24 inches Last week: 25 inches
Weight lost this week: Gained 3 pounds!
Short term goal: 10 pounds
Midway goal: 25 pounds
Long term goal: 45 pounds
LIVE HEALTHY AT thinchic.com
July 7, 2011
Monsters in the Fridge
Last Friday we had a bad storm that knocked out our power for three days. Thank goodness my neighbor and brother in law hooked up a generator and saved what was in the freezer. But we lost everything in the fridge.
At first I was disappointed but after I thought about it I discovered this is a perfect time to get rid of the monsters in the fridge! That is right! I threw away the heavy whipping cream, the cheese spread and even the fatty salad dressings.
Then I replaced the monsters with healthy alternatives. My fridge is beautiful! It is full of veggies and fruits. Salad dressings that are low in calories and cheese that is packed with protein yet low in calories.
I love my fridge! I feel liberated! Lesson here: Get rid of your monsters and make your fridge and cupboards beautiful. No temptations should be in your home. EVER!!!
LIVE HEALTHY at thinchic.com
At first I was disappointed but after I thought about it I discovered this is a perfect time to get rid of the monsters in the fridge! That is right! I threw away the heavy whipping cream, the cheese spread and even the fatty salad dressings.
Then I replaced the monsters with healthy alternatives. My fridge is beautiful! It is full of veggies and fruits. Salad dressings that are low in calories and cheese that is packed with protein yet low in calories.
I love my fridge! I feel liberated! Lesson here: Get rid of your monsters and make your fridge and cupboards beautiful. No temptations should be in your home. EVER!!!
LIVE HEALTHY at thinchic.com
July 6, 2011
I am NEVER wrong!
I am NEVER wrong!
You see if I were wrong I would have journaled that I ate half a bag of cookies. If I were wrong I would have journaled that I ate half a bag of chips. If I were wrong I would have journaled that I ate 2 cups of ramon noodle salad. But I am NEVER wrong so you get no journal from me this week.
Sadly this is how my brain works. If I don't write it then it does not count. Then I am not a failure.
Good news! I started my journal back up yesterday and today I have it right here and I am journaling.
Yesterday here is what I ate:
Breakfast: Chocolate shake
Snack: Tomatos and cheese
Lunch: Hotdog with bun and brocoli
Snack: Greek yogurt and plum
Supper: Garden Veggie soup
Snack: Cheese and applesauce
TOTAL CALORIES: 970
Shake of the week:
BANANA SPLIT
8oz of water
2 scoops of Herbalife Chocolate protein mix
2 scoops of Herbalife Cookies and Cream
3 Strawberries
1/3 banana
1 capful of sugar free caramel syrup
1 tsp dry vanilla pudding
YUMMY!
If you need to order any products please see my link on www.thinchic.com
LIVE HEALTHY at thinchic.com
You see if I were wrong I would have journaled that I ate half a bag of cookies. If I were wrong I would have journaled that I ate half a bag of chips. If I were wrong I would have journaled that I ate 2 cups of ramon noodle salad. But I am NEVER wrong so you get no journal from me this week.
Sadly this is how my brain works. If I don't write it then it does not count. Then I am not a failure.
Good news! I started my journal back up yesterday and today I have it right here and I am journaling.
Yesterday here is what I ate:
Breakfast: Chocolate shake
Snack: Tomatos and cheese
Lunch: Hotdog with bun and brocoli
Snack: Greek yogurt and plum
Supper: Garden Veggie soup
Snack: Cheese and applesauce
TOTAL CALORIES: 970
Shake of the week:
BANANA SPLIT
8oz of water
2 scoops of Herbalife Chocolate protein mix
2 scoops of Herbalife Cookies and Cream
3 Strawberries
1/3 banana
1 capful of sugar free caramel syrup
1 tsp dry vanilla pudding
YUMMY!
If you need to order any products please see my link on www.thinchic.com
LIVE HEALTHY at thinchic.com
July 5, 2011
CORNERSTONE: Focus
Sorry I am a day late with the blog. We had a terrible storm here and were out of power for 3 days. Lots of cleanup to do. The one positive: My fridge and freezer are clean and now I get to go shopping to fill them back up!
The first chapter of THE SPARK talks about goals. I like how they broke down the goal setting.
Goals should be:
Unique: They should be yours not anyone else's.
Concrete: They should be exact and time specific.
Inner-directed: Losing pounds for your reasons will make your journey unique and your own. Don't try to look or be like someone else.
Harmonious: Your goal shouldn't clash with your values or beliefs.
Realistic: It took you more than a week to gain the weight so don't think you will lose it all in one week. Break your goal down into small ones so you keep focused. This is why I did the short term, midterm and long term goals.
Written: Write your goals so they become real for you.
The book also talks about seeing the goal and how this is a powerful tool for peek performers. AND Saying it - Repeat the goal 15 times a day. It will be a positive affirmation compared to all the negative things we say to ourselves each day.
Later in the book we will write our goals but it asks you to think of these questions now:
What are your core values and beliefs?
How can you turn those values and beliefs into a purpose in one or more of your life roles?
Visualize your purpose. How can you see it becoming a reality, based on where you are now?
We will discuss chapter 2 next week. So far I really enjoy the book.
Excercise last week: Walked and ab coaster. I think it shows in my inches lost last week. I will try to add weights this week because of my muscle loss. Get moving!
STAY HEALTHY at thinchic.com
The first chapter of THE SPARK talks about goals. I like how they broke down the goal setting.
Goals should be:
Unique: They should be yours not anyone else's.
Concrete: They should be exact and time specific.
Inner-directed: Losing pounds for your reasons will make your journey unique and your own. Don't try to look or be like someone else.
Harmonious: Your goal shouldn't clash with your values or beliefs.
Realistic: It took you more than a week to gain the weight so don't think you will lose it all in one week. Break your goal down into small ones so you keep focused. This is why I did the short term, midterm and long term goals.
Written: Write your goals so they become real for you.
The book also talks about seeing the goal and how this is a powerful tool for peek performers. AND Saying it - Repeat the goal 15 times a day. It will be a positive affirmation compared to all the negative things we say to ourselves each day.
Later in the book we will write our goals but it asks you to think of these questions now:
What are your core values and beliefs?
How can you turn those values and beliefs into a purpose in one or more of your life roles?
Visualize your purpose. How can you see it becoming a reality, based on where you are now?
We will discuss chapter 2 next week. So far I really enjoy the book.
Excercise last week: Walked and ab coaster. I think it shows in my inches lost last week. I will try to add weights this week because of my muscle loss. Get moving!
STAY HEALTHY at thinchic.com
July 1, 2011
Don't make me weigh!
I don't want to weigh today. I feel fat. It is 100 degrees in Minnesota and I am swollen and bloated. But I will do it so I stay on track. Even the bad weeks we need to weigh in. It keeps us accoutable.
We have another camping weekend planned. I am not even bringing the food log because I know I won't even look at it. This is ok. I have given myself permission to just chill with good friends and get right back to plan on Tuesday. I believe this will work because I have a plan. Good or bad it is a plan.
I am in shock! Way better than I thought. See this is why you weigh in even if you do not want to.
BMI: 35.1 Last week: 35.6 Great!
Body Fat: 51.1 Last week: 49.9 not good
Muscle: 21.4 Last week: 22.3 not good
Visceral Fat: 10 Last week: 10
Waist: 42 inches Last week: 45 inches GREAT!
thigh: 25 inches Last week: 25 inches
Weight lost this week: 3.2 pounds GREAT!
Short term goal: 10 pounds
Midway goal: 25 pounds
Long term goal: 45 pounds
LIVE HEALTHY at thinchic.com
We have another camping weekend planned. I am not even bringing the food log because I know I won't even look at it. This is ok. I have given myself permission to just chill with good friends and get right back to plan on Tuesday. I believe this will work because I have a plan. Good or bad it is a plan.
I am in shock! Way better than I thought. See this is why you weigh in even if you do not want to.
BMI: 35.1 Last week: 35.6 Great!
Body Fat: 51.1 Last week: 49.9 not good
Muscle: 21.4 Last week: 22.3 not good
Visceral Fat: 10 Last week: 10
Waist: 42 inches Last week: 45 inches GREAT!
thigh: 25 inches Last week: 25 inches
Weight lost this week: 3.2 pounds GREAT!
Short term goal: 10 pounds
Midway goal: 25 pounds
Long term goal: 45 pounds
LIVE HEALTHY at thinchic.com
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