Friday, January 30, 2009
Today is my free day and I made it a free day and I think this contributes to the down feeling I am having too.
Tonight is date night. We are having dinner in our bedroom and watching a movie. I think it is called Swing Vote. Kelsey Grammer is in it and I really like him.
Tomorrow I hope my knee is better and my spirit has lifted. Praying for comfort and help. Have a great evening. Hugs, Bobbi Jo
Thursday, January 29, 2009
My jeans are fitting a lot more lose than before even after freshly washed. My arms are getting tone and my bicep actually pops up when I make a muscle. More important I have energy to last through the day. I seriously am more happy now that I am taking better care of me.
Week 5 Challenge
What I will be concentrating on this week:
Mind: Progress not perfectionist. Meaning I can do 80% and it will still be okay.
Protectionism is the enemy of DONE! I am not going for perfectionism just to be healthy, lean, and HOT!!
Mouth: Watch out for stress eating. I am doing better at this. Keeping in mind of what my goal is and exercising every day helps so much. I am a work in progress.
Muscle: Medicating with Movement. This means that instead of turning to food I will either meditate or exercise when I am struggling with issues in life. Working out the stress and doing something about it other than leaning on my old habits.
So even though I didn't lose weight I have gained muscle and I am toning up.
I did my 2 mile power walk this morning with upper body work out. My knee was feeling the workout from the past 3 days with so much leg work but I did okay.
I don't think I am eating enough. I am hungry constantly so I need to switch around some foods to figure out what will help with this that is healthy.
Any suggestions Janel??? Could use the help.
Have a great day! Hugs, Bobbi Jo
Hugs, Bobbi Jo
Tuesday, January 27, 2009
It has been a clean day of eating. I have made some white chicken chili, corn bread and salad for dinner and it smells so wonderful.
So off to get dinner on the table. Hope you have a great night. Hugs, Bobbi Jo
Monday, January 26, 2009
As far as eating for the day I have done really good. Hugs, Bobbi Jo
Sunday, January 25, 2009
Sunday is my day off exercising. I have done well on the clean eating.
I am feeling really good and enjoying the feeling. Hugs, Bobbi Jo
Friday, January 23, 2009
This morning I did my cardio of a 2 mile power walk with upper body. Remember I said I needed to kick it up a notch well I am trying. I got out myBiggest Loser Sculpting DVD and did that workout. It felt really good.
In the Body For Life I know I am suppose to be lifting a lot harder than just starting now but I can't just workout lifting weights without someone pushing me so I thought this would give me the kick I needed to get me seeing results in a leaner, stronger and tighter body.
It is date night with hubby. I am so looking forward to the weekend and church on Sunday. I feel a renewed power of I CAN spirit in me.
Have a great evening! Hugs, Bobbi Jo
Thursday, January 22, 2009
This morning in my workout I did a 3 mile power walk with upper body, ab yoga work and then some palates. It felt really good.
For this weeks challenge I will be working on and focusing on the following for this progressive life style change.
Mind: Get over the Rumination Rut. Meaning mind over mattress. This is the week to deal with a mental speed bump that might set me back and make me want to stay in bed or skip the workout. I know I need to be #1 right now in caring for myself and my health.
Mouth: Frequency. This is making sure I am eating regularly every 2 to 3 hours. Not skipping meals or my snack times. Planning meals and snacks.
Muscle: Stretching. Making sure I am also lengthening my body and add much stretching to my routine of the day. I will do this with yoga.
Looking forward and focusing on my goals and working constantly to reach those goals is what I will do.
Hugs, Bobbi Jo
I need to up the workouts I am getting a little too comfortable with them and need to challenge myself so this coming week that is my plan to do that.
I ate clean until lunch and I was craving Chinese food. I gave in to the temptation and I don't think I did that bad but I was feeling a little sluggish after I was done so I think maybe I ate too much.
I am incorporating the meals that I should eat into the family dinners and they are not saying anything about it. I can do this!! Watching the Biggest Loser the other night and there was 2 of the men on their that were taken off of all but 1 of their diabetes medications ( the same ones my hubby is on) he was sitting there with his mouth dropped open. I think he was thinking maybe that could be him. He isn't fat but apparently he needs to lose a little more and be healthier. This is one of my goals for him is to help him feel as good as I do.
My daughter E'lyse told me yesterday that I seemed happier. That made me feel so good. And I know I am because I am taking care of me. Hugs, Bobbi Jo
Wednesday, January 21, 2009
I am finding I am feeling better during the day and sleeping better at night. Love that! Energy level is picking up and stomach is still a little queasy
I did eat clean all day and had a good day. Hugs, Bobbi Jo
Tuesday, January 20, 2009
My eating was clean also. At Talmages Birthday party Coco made a yummy stir fry with a bunch of great veggies and some grilled chicken. Very very tasty! Thank you Coco. She then had chocolate cake with chocolate icing. I had a very tiny piece eating some of the icing and throwing the rest away. Better in the garbage can than on my can! Right? he he
Hugs, Bobbi Jo
Sunday, January 18, 2009
Praying that I am feeling much better tomorrow to work out and have a great day.
Hugs, Bobbi Jo
Saturday, January 17, 2009
Went out to dinner with hubby, brother,wife, Coco & Kyle to the Texas Roadhouse. Yummy! I got a prime rib but I cut off all the fat I could, a baked potato ate half of it and steamed veggies no butter, and water. It was very good and filling.
Today has been good as far as eating is concerned. I am feeling under the weather freezing with the heater at 75* and a sweatshirt and pants with some stomach problems to go with it. I haven't done my cardio I am just not up to it right now. Maybe if I get to feeling better later I will otherwise I will take this as my no exercise day.
One thing I wanted to share was I put on a blouse this morning and after wearing it a while I realized that it wasn't feeling like if I moved my arm too far it was going to rip! Yeah!! I was really happy about this. Plus my skin is looking better too. Man eating clean is great! Hugs, Bobbi Jo
Thursday, January 15, 2009
1. Mind- Joy yourself. What does this mean this means to find out what 5 items give me joy or would give me joy. The object to this is to figure out what does or will and make them happen this coming week. Hmmmm now the thinking begins.
2. Mouth- Watch my quantity. Portion size in other words. Eat less I am over 40 and have my metabolism not working as well as in my 20's or 30's, I have no buffer zone anymore.
3. Muscle- Making movements fun. Do what makes me feel good and have fun. Be it dancing, going for a walk or even try a new exercise. Just make it fun! I love to laugh and have fun.
This is my challenges for this week. Not too tough. So I will get lean while I eat clean. Glad you like my slogan Janel. Hope you are doing good.
Hugs, Bobbi Jo
Heading out to thrift stores today after my workout. Have a great day. Check in this evening. Hugs, Bobbi Jo
Wednesday, January 14, 2009
As I was watching the Biggest Loser last night I am thinking how in the world do those people who weigh 300+ run? I have tried and I can't do it. YET!! Some day I will be able to.
Eating clean went good today too. I think I waited too long to eat though.
I am dealing with some things that were making me want to pig out tonight but I stuck to my plan and made it through.
So my moto is Getting lean while eating clean! What do you think? Corny I know but I am having a hard time coming up with something clever.
Till tomorrow. Hugs, Bobbi Jo
Tuesday, January 13, 2009
I did my workout a Mile power walk with lower body workout. I have not progressed to using the weights. on the lower body to do squats or anything like that. My knees are not ready for that but I am doing what I can. My poor knees are doing all they can to keep me up. The workout felt good. I was doing really good in the warm up and then all of the sudden when it was time for the real work my thighs felt like led. What's up with that? Gosh I got through it and had a soy protein shake after that. It says it is suppose to help rebuild the lean muscle. It is by EAS, yummy!
Coco and I went out shopping today so I packed an orange and a nutrition bar to take with me. So far so good and since there is only 1 meal and 2 snacks left I am going to do fine.
Addition to my post from yesterday: Last night I am sitting on the couch watching Biggest Loser and got up to get my water and thought okay this is nuts I should be on the Treadmill watching. So I got my close changed and laced up my sneaker and off I went. I was on for 20 min. at the fat burning pace. Then I got off and that is when the trainer Bob lost it. He was dropping the F bomb right and left and boy did he scare me. Sheesh!! I don't think I would have argued with him I probably would have been crying. I hate being yelled at.
Have a great evening. Hugs, Bobbi Jo
Monday, January 12, 2009
Monday Day 1
Today has been a good day. I am not sure if I am eating enough or not. I am following the schedule but I have been constantly hungry today. But I have done good eating clean. I remember Janel saying that once the metabolism kicks in it is kind of like this.
I did my workout this morning too. And boy was I yucky wet when I got done. But I sure felt good. Time to go for dinner and then FHE.
Have a great night. Hugs, Bobbi Jo
Saturday, January 10, 2009
On my other blog I have posted the story of my new treadmill if you want to go read that. We finally got it upstairs and I had to put on my sneaker and do my workout. I did a Fat burning 10 minutes a fast past 5 min. with a 2 min. cool down and then stretched. I have been working outside and around the house getting things done so I can enjoy Sunday. I did a good workout because I was perspiring when I was done. I probably should have gone a little longer but I needed to get the work done.
There is my day. We are having a recipe from the EFL book for dinner I hope the family likes it.
I also wanted to share a recipe I found on a great web site that I frequent for using Food Storage called Everyday Food Storage and it sounds good but I haven't tried it yet. I need to check with my mentor and see what she thinks. Let me know Janel!
CHOCOLATE CHIP COOKIES
(Made with white beans)
4 eggs (1/4 C. Egg Powder + 1/2 C. Water)
2 ¼ cups wheat flour
½ tsp. baking soda
2 cups chocolate chips
Beat beans and sugar together. Add eggs, vanilla. In separate bowl sift together flour, baking soda, baking powder and salt. Add flour moisture to bean/sugar mixture. Stir until well blended. Stir in chocolate chips, and nuts. Cover and refrigerate dough for 1 hour. Preheat oven to 350°F. Drop by tablespoonfuls onto greased cookie sheet. Bake 10-15 minutes depending on size of cookies. Makes 4 dozen.
Have a great Saturday Evening! Hugs, Bobbi Jo
Friday, January 9, 2009
I am excited because I am already using most of these thanks to Janel for helping me out. Enjoy!
5 Secrets of the 5%
What You Can Learn from Successful Dieters
-- By Mike Kramer, Staff Writer
More elusive than Bigfoot, more mysterious than the alien residents of Area 51—they’re so anonymous, we’re tempted to ask "do these people actually exist?" I’m here to tell you that YES they do exist. You may even know one or two.
They’re the legendary 5% of people who have lost weight and actually kept it off for the long-term. If you’ve never met one these people before, don’t be surprised. They prefer to stay relatively unknown. Having discovered the prized secret to a healthy lifestyle, they tend to enjoy their status and privacy.
But what about the other 95% of us who have struggled with weight loss and continue to do so? Are we doomed to a life of frustration and failure, with no promise of good health in sight?
Of course not! At SparkPeople, I’ve witnessed a lot of these 5%ers in action. I wondered, what do they do differently than the rest of us? After a non-scientific review, I was able to boil it down to a handful of key strategies and tactics that are pretty common among people who succeed. For the first time, their secret is out. The doors are blown off. Join me in exploring these secrets and use them in your own life. Pretty soon, you can be part of this group too.
- …Make It Public. The 5% generally don’t keep their weight loss efforts to themselves. They recruit supporters. They ask for help. They swap war stories with friends. They give and take encouragement. Often a goal buddy is involved, or at least a positive, supportive friend who holds the dieter accountable. Studies show that just by writing down or announcing your goals, you automatically increase your chances of success. Keeping a Community Journal or blog is a non-threatening, productive way to make your goals public.
- …Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reports—they’re all part of the 5% strategy of knowing what’s going on and preventing setbacks. This crowd doesn’t believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident. Nutrition Trackers and Fitness Planners play key roles in this strategy.
- …Enjoy Themselves. There’s a reason that a healthy lifestyle sticks around for this small minority. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what they’ve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.
- …Make Gradual Changes. The 5% know that permanent change is a process, not a 21-day event. Able to see what waits on the horizon, they spend time building a few small habits at a time, rather than diving into a program that’s totally incompatible with their current lifestyle. Too much too soon is like moving to a new country and expecting to adopt the new culture and language in a week. It works much better if you simply stick around and pick up a few bits and pieces at a time.
- …Allow Themselves To Fail. It’s a guaranteed certainty. Every one of the 5% has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.
Not so mysterious, now that you know their secrets, huh? A permanent, healthy lifestyle may be closer than you think!
1. Mind-Target Motivation to hold a focus. This goes along with the article I posted earlier today. I am working on my mantra for this one. I keep focusing on all that I am able to do with good health. The long productive life and helping others. I will share my mantra when I get it sounding completed.
2. Mouth- Quality of food. This all comes down to eating more whole foods. Making smart choices of what I put in my body. Is this going to help me progress to were my goal is set? I have been doing more of this through this past week and making good choices mostly. There is always room for improvement.
3. Muscle- Cardio as well as strength training. Learning to make that balance of Cardio and strength. I am in the what the Doctors call the peri-menopause in my life being 40+. I need the strength training now and for in the future to help keep myself being active in life. This I am so deteremend to do. I love my mother dearly and my MIL but fitness was not a priority in their lives and they are lovly wemon but they are the old steriotype of grandmas. I don't want to be that way. I want to stay young and vibrant throughout the rest of my life.
Now today is my free day. I did my workout early this morning and felt pretty good. I also didn't feel like having anything specail so I had a normal healthy breakfast cereal of whole grain and some nuts with soy milk. I had some fried chicken for lunch and it was okay but in a way kind of nasty. It made me feel nosuious. I also tried a Reeses Peanutbutter cup and it just tasted weird. Hmmm I think there is something changing in me. I like that. I don't like the way I am feeling a little slugish and sleepy for no reason other than the garbage I ate earlier today. I am thinking maybe another workout would do me good.
Have a great Friday evening. It is date night for me and hubby.
Talk to you later. Hugs, Bobbi Jo
|Ingrid Bergman once said, “Happiness is good health and a bad memory.” But without a good memory, good health may not even be possible. |
You’ve got a lifestyle with its own routine, a regular way of doing things. Part of you is comfortable with it. Any change to that status quo and those routines, no matter how small, takes mental alertness. If your new goals and new habits aren’t kept top of mind, you can sink back into those old routines without even realizing it.
It’s easy to be focused in the first couple of weeks. It’s also easy to get distracted or discouraged before your new healthy habits take root. Some days in your dieting future, it’ll be tough. You’ll search desperately for a single reason to close the fridge, a good excuse to lace up those gym shoes. Just something – anything – to get you through the day with your diet and confidence intact.
If you could just bottle up that “first two weeks” freshness, enthusiasm and momentum, and take a swig from that magical bottle whenever you wanted, the temptation to give in or forget wouldn’t be a problem. You can do the next best thing by regularly reminding yourself of what you need to do and why.
Your goals are competing for brain space with phone numbers, sports scores, secretaries' names, favorite songs, kids' birthdays and bad jokes. And your goals don't always win out.
To stay consistent long enough to become a creature of healthy habits, surround yourself with visual, written and well-placed reminders that steady the course and help you refocus. Use positive images and words. Find a visual that shows why you want to lose weight in the first place, or what you’ll be doing with your weight loss. A picture of your kids, the new dress you want to wear, a basketball.
Every day is a chance to build momentum or to slack. Every day, you have to decide to make the right choices. Keeping your goals and motivators close by helps you make that decision and feel good about it. Remember, this is a positive experience! You’re doing something good for yourself, your loved ones and your future. Don’t waste any opportunity to remind yourself of that fact and congratulate yourself on progress.
Go out and make it a great day! Hugs, Bobbi Jo
Thursday, January 8, 2009
I did good on the eating. I think I might have eaten a little too much at dinner tonight.
I am going to check my measurement in 3 weeks to see how I have done with that.
I am ready for a good night sleep and a good day tomorrow. Hugs, Bobbi Jo
I am getting ready to go work out and have a productive day. I will check in later.
Hugs, Bobbi Jo
Wednesday, January 7, 2009
Eating has gone good today. The planning of meals and making sure as I am out and about that I have my water and food with me makes it much easier to stick with the program.
Going to bed early tonight and make sure I get enough sleep. I noticed that the lack of sleep makes you more vulnerable to eating more of the food or drifting to choices that aren't the best.
Have a great night. Hugs, Bobbi Jo
Tuesday, January 6, 2009
The eating has gone good too. Although I almost forgot to eat lunch. he he
I have been craving oranges like crazy. Good thing we have a navel orange tree that is in our back yard. They are sooo good!
Tonight Coco, Kyle and Talmage are coming over for dinner. Grilled chicken, veggies and stir fry cabbage . Oranges for desert! he he JK
I feel better having done my exercising first so I think this is the schedule I will stick with.
Hoping to hear from my Battle Buddy and Janel to see how there day has gone. Have a great evening. Hugs, Bobbi Jo
Monday I did good on the eating. I was very disappointed in myself on the workout. My knee was still really sore so I took it easy.
Janel took me with her to a great (not majorly tidy) farmers market in Apache Junction. The prices were awesome. I got 1 head of cabbage, 4 peppers (different colors), 1 large back of grapes, 2 big old sweet potatoes and 2 cantaloupes all for $7. What a deal. The cantaloupes were so yummy.
I am still waiting for that ENERGY that is suppose to come with this. I think I am still detoxing though. Press on!!
Have a great Tuesday! I will check in later. Hugs, Bobbi Jo
Monday, January 5, 2009
This was considered my free day so I had pizza for dinner. I didn't eat as much as I normally would. I also didn't have any chocolate or sugar products so I am pretty happy about that. There isn't symptoms of withdrawal like the first day, very happy about this.
My knee was feeling a lot of pain and swelling. So I took it easy and will return to the exercise push today.
Have a great Monday. Hugs, Bobbi Jo
Sunday, January 4, 2009
Saturday was a good day. I didn't get to meet up with Janel (Sorry Janel!!) to make out my menu plan. I kept busy and did good on my eating. Stuck with my menu plan and even had date night with my hubby. I did a 45 cardio with a Susan Powter ( remember her from the 80's? She had the shaved head that was bleach blonde?) She is back after 10 years and having another baby. WOW does she have a great body . The DVD I have is this one: You gotta love the dred's I DO!!
Susan Powter Lifestyle Exchange - Burn Fat DVD
It is intense but not high impact. Okay so I am such a wimp and I messed up my knee. But I did stick with the rest of the DVD. Last night there was a couple of doses of IBprofen and I did fine.
I have many other DVD's some I haven't used in a a long time. But if you have any that you would suggest trying I would love to hear the suggestions.
I am feeling good and keeping positive.
Have a great day. Hugs, Bobbi Jo
Friday, January 2, 2009
I did a 45 minute Fat Burning Walk workout with a DVD by Leslie Sansone. I also did what I could of the last segment that was for the lower body and abs. I have discovered I am unable to do squats at this time, this will have to be something I work into as the weight comes off.
I have a question for anyone that carries extra weight especially in the belly. How in the world do you work on the core? Every DVD I have tried the ladies have no to very little belly fat if any at all. I refuse to work out with Richard Simmons. (Sorry for those who like him. )
I am planning on incorporating Yoga into my exercise program next week. I miss doing it and love the flexibility that comes from continuous practice. I use to take classes two years ago and just loved it. Rodney Yee is my favorite instructor to follow on DVD.
I have been trying to up my water intake since I am now NOT drinking hot chocolate (we are talking, as I figured it out today. 1 gallon of homemade cocoa. This consisted of 1 cup cocoa powder, 3 cups of sugar, 1 can evaporated milk and the rest water). Holy Shmoly! That is a lot of sugar. I was also drinking many cans or Thurstbusters of Diet Coke a day. So why is the water harder to get down. I am not sure I think it is all in my mind set but I am working on the change and I have done good drinking the water today.
I am getting together with my Mentor Janel tomorrow to do a meal plan for this next week. Everyone have a great night. Hugs, Bobbi Jo
Thursday, January 1, 2009
1. Mind- Embrace adversity. Meaning, be ready to face the negative thoughts or things said from myself and others that may come. The overcome doubtful feelings of not being able to do the work that is needed.
2. Mouth- Think of what I am eating. Make a plan and stick to it. Eat every 2 to 3 hours. Drink plenty of water.
3. Muscle- Do cardio every day. At least 20 minutes of cardio.
Weight lifting to build up muscle to take over the fat and speed up metabolism.
This is what I am working on this week.
I am following an exercise video of Dr. Peek that is Body For Life Women. I will make sure I am also becoming more active each day.
This is the start of the Life Change. Being that I have 102 pounds to lose I will need to take it a little slow at the beginning, so I don't blow out my knees or injure myself.
I mixing different programs with the Body For Life Plan as the main focus. I will be using Recipes from the Eating For Life book.
I will also be using my Weight Watchers cook book and altering recipes to meet guidelines from the Body for Life Program.
I have not worked out regularly other than a period of time walking since 1997. No wonder I am in the shape I am in. You may ask why I don't go to a diet center to do this. Like most people we are unable to afford this right now so I will do it with determination and support.
I want to share a couple pictures that were taken this morning of me. I can't show you all that were taken or should I say I am WAY too embarrassed to show these pictures. As I am posting these I am overcome but the way I look and the tears are flowing. I have to do this before I kill myself with the fat that I am carrying. Warning this is not for the faint of heart:
This is I side view I took this morning. Now normally I have my stomach tucked into my undies or hide it as much as I can with an over sized shirt.
This is a blouse that is fitting very snug as you can see by the rolls. and my skirt with swollen ankles. This is the way they usually are now. Now mind you I do have huge ankles even without fat. No chicken legs here.
The last is my poor pudgy hand and arm. This is not pretty or petite just gross and sad.
I will check in later this evening. Have a great & active day. Hugs, Bobbi Jo