Last Friday, after a LONG stressful week at work, I felt totally drained. Aaron (my husband) suggested that I walk on the elliptical trainer to restore my vigor.
I was crabby and whined that it was the last thing I wanted to do!!! I wanted to just lay on the couch and veg!
But he was persistent and sweet-talked me to "just try it" for 10 minutes... and within a few minutes I felt my brain come back to life!
I really felt all those nasty stress hormones burning away!! Soon I was bursting with energy and went on to do a full cardio workout.
It is so strange that working out is the last thing you want to do when you lack energy, but it is the best way to gain energy in a healthy, non-stimulative way!
Once you get going it only takes a few minutes for the "DO WE HAVE TO DO THIS?!?!" inner-whiner to shut-up. Soon you will notice how happy your body is to move!
Of course if you feel pain, you should stop immediately!! Make sure you are using proper form, and equipment (this includes shoes).
Update on where I am at:
I'm down 6 pounds from a month ago. I really am back on track! It is such a great feeling!!! I don't really look any different on the outside yet, but I feel GREAT inside! :) I hope you are embracing that healthy feeling too and taking good care of yourself! :)
Cheers,
Jess
Monday, March 16, 2009
Thursday, March 5, 2009
Finite Willpower
I have switched back to working out in the morning. I found that when I put it off until later... I tend to put it off entirely!
I just didn’t have any willpower to workout at the end of the day.
Do you ever struggle with your willpower?
Have you ever been "really good" all day, just to get home and eat everything you see?
Over the years I have learned that weight loss is not about having tons of self-control; it’s about having it at the right times!
I don't have more willpower than anyone else. I just know how to use it more effectively!
You see, willpower is a finite resource. You only have so much. You really need to budget it in order to be successful.
Let's say you spend most of your day resisting the urge to scream at an idiot at work.
Whenever you suppress an urge - you "burn off" your willpower.
As the day progresses your ability to resist temptation diminishes. Next thing you know, you were able to keep your cool, but the snack machine is now a Snicker's bar lighter.
So how do you reserve your willpower for your weight loss without snapping at the wrong moment?
First - Figure out what are you using your willpower on.
Did you spent all day avoiding the box of donuts in the breakroom?
Did you give up something for Lent and now find yourself thinking about it all the time?
Once you know where your "weak spots" are you can take steps to save your willpower.
Second - Eat Something!
Willpower is an effort, and like any other effort of the body it is fueled by your blood sugar. Be sure to eat balanced meals at regular intervals and have small healthy snacks handy to maintain your blood sugar level.
Third - Think of the BIG picture.
Your brain only focuses on the instant satisfaction of now. It wants to eat that 800 calorie slice of turtle cheesecake right in front of you.
It doesn't think about wearing a bathing suit in 4 months.
Whenever temptation rears it's ugly head - remind yourself of your long term goals. If your desire to succeed is powerful enough, you can crush a craving.
Strongly envision yourself as the healthy person you know you can be! Does that cheesecake help you reach that goal? You can do this!!!
Fourth - Take Baby Steps.
Change is hard. You have to use a lot of willpower to start a new healthy life. Even if what you are doing is better for yourself, your stubborn brain only knows the old unhealthy way. That's the way it's always been and that is the way it will try to keep things.
It is best to slowly do new things. If you jump in and try to quit smoking, start exercising, and eating healthy all at once... you might make it a few days before your brain goes, "THIS IS WRONG!!!" and you end up chain smoking while ordering at the McDonald's drive-thru.
You need to unlearn your bad old ways a sneak in some new good ways little by little.
You need to create a healthier routine you can stick with that makes your brain feel like things are the same as before. You might need to break things into smaller tasks in order to make them a habit.
I wish you the best as you make healthy choices and bolster your willpower! Think of the healthy person you will be in the future, and let that person lead the way!
Remember, as long as you continue to live healthy, eventually you will be healthy!!
Jess
I just didn’t have any willpower to workout at the end of the day.
Do you ever struggle with your willpower?
Have you ever been "really good" all day, just to get home and eat everything you see?
Over the years I have learned that weight loss is not about having tons of self-control; it’s about having it at the right times!
I don't have more willpower than anyone else. I just know how to use it more effectively!
You see, willpower is a finite resource. You only have so much. You really need to budget it in order to be successful.
Let's say you spend most of your day resisting the urge to scream at an idiot at work.
Whenever you suppress an urge - you "burn off" your willpower.
As the day progresses your ability to resist temptation diminishes. Next thing you know, you were able to keep your cool, but the snack machine is now a Snicker's bar lighter.
So how do you reserve your willpower for your weight loss without snapping at the wrong moment?
First - Figure out what are you using your willpower on.
Did you spent all day avoiding the box of donuts in the breakroom?
Did you give up something for Lent and now find yourself thinking about it all the time?
Once you know where your "weak spots" are you can take steps to save your willpower.
Second - Eat Something!
Willpower is an effort, and like any other effort of the body it is fueled by your blood sugar. Be sure to eat balanced meals at regular intervals and have small healthy snacks handy to maintain your blood sugar level.
Third - Think of the BIG picture.
Your brain only focuses on the instant satisfaction of now. It wants to eat that 800 calorie slice of turtle cheesecake right in front of you.
It doesn't think about wearing a bathing suit in 4 months.
Whenever temptation rears it's ugly head - remind yourself of your long term goals. If your desire to succeed is powerful enough, you can crush a craving.
Strongly envision yourself as the healthy person you know you can be! Does that cheesecake help you reach that goal? You can do this!!!
Fourth - Take Baby Steps.
Change is hard. You have to use a lot of willpower to start a new healthy life. Even if what you are doing is better for yourself, your stubborn brain only knows the old unhealthy way. That's the way it's always been and that is the way it will try to keep things.
It is best to slowly do new things. If you jump in and try to quit smoking, start exercising, and eating healthy all at once... you might make it a few days before your brain goes, "THIS IS WRONG!!!" and you end up chain smoking while ordering at the McDonald's drive-thru.
You need to unlearn your bad old ways a sneak in some new good ways little by little.
You need to create a healthier routine you can stick with that makes your brain feel like things are the same as before. You might need to break things into smaller tasks in order to make them a habit.
I wish you the best as you make healthy choices and bolster your willpower! Think of the healthy person you will be in the future, and let that person lead the way!
Remember, as long as you continue to live healthy, eventually you will be healthy!!
Jess
Thursday, February 19, 2009
Disabling Comments
About 80% of the comments submitted to me were just sugar-coated spam.
I used to review and reject them, but I can’t take this anymore. :(
I get all these seemingly wonderful posts...
Comment:
“You are soooooo amazing!!! I was going to go bulimic, but your site gives me hope!”
But then it links to: “SUPER-DUPER WEIGHT LOSS PILLS! BUY NOW!”
ARGH!!!!!!! I am so disgusted!!
I find it despicable that they would pose as a person struggling with her weight or an eating disorder just to sell bogus products!!!
I am offended that they tried to use my site to link to that CRAP with such a LIE!
I worked so HARD, over the course of YEARS to lose my weight by just eating better and moving more.
The only thing those weight loss products make lighter is your wallet!!!
So, I apologize that I had to remove comments, but you can still reach me via email. :)
So besides removing the comments, a lot has happened since my last post: Valentine's Day, My 31st Birthday and I got braces.
I wish I could claim I lost weight since my last post too, but I am actually up a pound.
It's the puffy time of the month... which might explain why I got so insanely upset by those comments!
I have adjusted my daily calories down to around 1700 and have been upping the intensity of my workouts.
Soon this week will be past, and I'll be moving in the right direction again. :)
Take good care of yourself!
Love,
Jess :)
I used to review and reject them, but I can’t take this anymore. :(
I get all these seemingly wonderful posts...
Comment:
“You are soooooo amazing!!! I was going to go bulimic, but your site gives me hope!”
But then it links to: “SUPER-DUPER WEIGHT LOSS PILLS! BUY NOW!”
ARGH!!!!!!! I am so disgusted!!
I find it despicable that they would pose as a person struggling with her weight or an eating disorder just to sell bogus products!!!
I am offended that they tried to use my site to link to that CRAP with such a LIE!
I worked so HARD, over the course of YEARS to lose my weight by just eating better and moving more.
The only thing those weight loss products make lighter is your wallet!!!
So, I apologize that I had to remove comments, but you can still reach me via email. :)
So besides removing the comments, a lot has happened since my last post: Valentine's Day, My 31st Birthday and I got braces.
I wish I could claim I lost weight since my last post too, but I am actually up a pound.
It's the puffy time of the month... which might explain why I got so insanely upset by those comments!
I have adjusted my daily calories down to around 1700 and have been upping the intensity of my workouts.
Soon this week will be past, and I'll be moving in the right direction again. :)
Take good care of yourself!
Love,
Jess :)
Sunday, February 8, 2009
Why did I do that?
As a treat today I had a 180 calorie 1/2 c. scoop of vanilla ice cream. (I measured it and everything!)
I then planned to sprinkle it with some Godiva hot chocolate powder... (about a tablespoon) but the sprinkle turned into about 1/2 c. as it fell out in a lump from the canister into my bowl!
A serving of the cocoa is 130 calories per 3 tablespoons. So one tablespoon would have been about 45 calories. But I ended up with about 9 tablespoons, so 390 calories!
So did I dump out my bowl and start over? Nope. I ate it all. Counted all the calories. But now I think, "Why did I do that?"
Because I did not want to "waste" the food I ended up with 345 more calories.
So my treat turned into a guilt-trip, then into a blog post.
On a happy note, I did return from Texas the same weight as when I left, and since I am counting my calories, I can tweak the rest of the day to deal with this snack debacle.
I then planned to sprinkle it with some Godiva hot chocolate powder... (about a tablespoon) but the sprinkle turned into about 1/2 c. as it fell out in a lump from the canister into my bowl!
A serving of the cocoa is 130 calories per 3 tablespoons. So one tablespoon would have been about 45 calories. But I ended up with about 9 tablespoons, so 390 calories!
So did I dump out my bowl and start over? Nope. I ate it all. Counted all the calories. But now I think, "Why did I do that?"
Because I did not want to "waste" the food I ended up with 345 more calories.
So my treat turned into a guilt-trip, then into a blog post.
On a happy note, I did return from Texas the same weight as when I left, and since I am counting my calories, I can tweak the rest of the day to deal with this snack debacle.
Wednesday, January 28, 2009
But I’m Sick!
I am just getting over a cold. I was really sick over the weekend and spent all day in bed Sunday.
“But I’m sick!” was always a great excuse to avoid exercise. Now my motto is if I am well enough to go to work - I am well enough to work out!
So what if my nose is stuffy? My legs still work!
This Friday I fly down to Texas for work and “Aunt Flo” is due to join me. :-6
Even though it will be “that time of the month” and I will be stuck eating out for every meal for a week, I am not worried about my weight spiking.
Everything is bigger in Texas, but I am not going to be one of them.
I can do this!!!
Sunday, January 18, 2009
Tweaked My Code and January Check-In
As you may have noticed, I tweaked the layout of my blog over the weekend!
I really like the horizontal navigation bar I added to the top of the page.
It should make it much easier to get around my site!!!!
Health Update!
I have been consistently working out, 5 times a week on my elliptical trainer. (Mondays and Fridays are my rest days.) I also have been keeping tight track on my calories.
So far this January I have lost 3 pounds! :) Yea!!!
How is your January going?
I really like the horizontal navigation bar I added to the top of the page.
It should make it much easier to get around my site!!!!
Health Update!
I have been consistently working out, 5 times a week on my elliptical trainer. (Mondays and Fridays are my rest days.) I also have been keeping tight track on my calories.
So far this January I have lost 3 pounds! :) Yea!!!
How is your January going?
Friday, January 16, 2009
Knowing is Never Enough
I used to use food as my panacea.
Anger, stress, grief, boredom, loneliness… I filled up the holes in my soul with food. I lived in a world where chocolate “cured” everything.
Eating gave me the sensation of satisfaction that I was lacking elsewhere in my life - even though it was temporary…
It took me years to realize that my troubles can’t be fixed with food, and even longer to stop rushing to the fridge when ever life got tough.
There are many “non-food” alternatives to cure moods, it is just so hard to get yourself to do them when you have been “programmed” to eat! You see, our brains are “WIRED” to act in certain ways. This is your gut reaction. It is what you have always done before. We are creatures of habit.
We all KNOW we should eat better and exercise. You can KNOW every weight loss tip in the world, but they are all useless until you actually DO them! Knowing you need to change is not enough by itself!
You learn by doing, not by knowing. You need to preform a new habit over and over again before you really “get it.” I have heard that it takes 21 days to form a new habit, but it can take even longer if you are trying to correct (unlearn) a bad habit you have had for the last 20+ years.
Along the way you might slip-up and "regress" to your old ways, but this does not mean you are a failure. You are still learning. Would you be mad at a baby trying to take her first steps but then falls? Of course not!
Be forgiving to yourself like you would to a little baby doing her best. Nurture your new lifestyle and soon you won't have to "suffer through it." It will become your everyday routine!
You must really commit to the change, and do it consistently if you truly want to change! You need to DO it, not just KNOW it. Knowing is never enough.
Anger, stress, grief, boredom, loneliness… I filled up the holes in my soul with food. I lived in a world where chocolate “cured” everything.
Eating gave me the sensation of satisfaction that I was lacking elsewhere in my life - even though it was temporary…
It took me years to realize that my troubles can’t be fixed with food, and even longer to stop rushing to the fridge when ever life got tough.
There are many “non-food” alternatives to cure moods, it is just so hard to get yourself to do them when you have been “programmed” to eat! You see, our brains are “WIRED” to act in certain ways. This is your gut reaction. It is what you have always done before. We are creatures of habit.
We all KNOW we should eat better and exercise. You can KNOW every weight loss tip in the world, but they are all useless until you actually DO them! Knowing you need to change is not enough by itself!
You learn by doing, not by knowing. You need to preform a new habit over and over again before you really “get it.” I have heard that it takes 21 days to form a new habit, but it can take even longer if you are trying to correct (unlearn) a bad habit you have had for the last 20+ years.
Along the way you might slip-up and "regress" to your old ways, but this does not mean you are a failure. You are still learning. Would you be mad at a baby trying to take her first steps but then falls? Of course not!
Be forgiving to yourself like you would to a little baby doing her best. Nurture your new lifestyle and soon you won't have to "suffer through it." It will become your everyday routine!
You must really commit to the change, and do it consistently if you truly want to change! You need to DO it, not just KNOW it. Knowing is never enough.
Wednesday, January 7, 2009
Getting over your "X"
I hear from so many people who are desperate to lose weight - but "just can't" because of "X."
"X" can be many things - bad back, bad knees (been there, done that) or "fat genes."
"X" could also be lack of support.
It is hard enough to live a healthy life, but to have everyone around saying, "You are fine the way you are, why bother?" makes getting healthy seem even more impossible!
"X" is that seemingly immovable boulder that blocks you from getting where you want to go.
Fourth - Plan your milestones and rewards
In order to stick with your new goals you need to have a "dangling carrot" to help lure yourself around that boulder!
Just like the story of "The Little Engine That Could" you must believe that you can do it in order to accomplish your goals!
"I-think-I-can! I-think-I-can!"
Keep track of your progress and reward yourself at set intervals. You need to reward yourself enough to stick with your healthy lifestyle, even though you will not notice the physical results until much later! You can do it!
"X" can be many things - bad back, bad knees (been there, done that) or "fat genes."
"X" could also be lack of support.
It is hard enough to live a healthy life, but to have everyone around saying, "You are fine the way you are, why bother?" makes getting healthy seem even more impossible!
"X" is that seemingly immovable boulder that blocks you from getting where you want to go.
Do you have an "X"? Maybe you have a few "X's" that hold you back from your weight loss success.
So how do you get over your "X"?
Here are the steps that really help you really think about your weight loss goals and how you will achieve them. :)
First - Make a list of the things that are "holding you back."
Get out a piece of paper and a pen or pencil and write down your "X's". You really need to write them with your own hand in order for this to work best.
Your "X's" should come to mind instantly, like:
- I can't say 'no' to mom's cooking
- I have fat genes
- I have bad knees
- I can't afford a gym membership
- I can't give up my junk food
- I don't have the support I need
- I can't stick with a diet
etc.....
Second - Sort your X's
Are there any "X's" that you truly just can't deal with? Go ahead and cross them out, leaving only the ones are you are willing to work at to make your life healthier! If you are unable to deal with an "X" because of your current living or financial situation - do not cross it off. If you will be able to deal with your "X"at any point in the future - leave it on your list!
Third - Making goals out of your "X's"
I am not sure what your list looks like at this point, but by now you know the things that are holding you back from a healthier life. You also know what you are willing to change in order to reach that ultimate goal of a healthy you! Think about how you can overcome these "X's" and turn those plans into goals!
Example:
- When at my mom's I will focus on my family and not the food. I can still eat her cooking, but I will not overeat or take seconds. (No matter how hard she tries.)
- Even though I have a genetic predisposition to store fat, I can still be the healthiest I can be with this body. I will not let my "fat genes" keep me in fat jeans!
- I can learn activities that do not aggravate my knees or back. I will use the Internet to find exercises I can try, and bookmark or print out the ones that work for me.
- I do not need to be in a gym in order to exercise. I can be active at home, or walking around my neighborhood. I will make an effort to find time when I can be active at home.
- I will limit my junk food and count the calories so I do not gain weight.
- I will find support on the Internet, at my church or workplace. I will find someone who will support and encourage me to be successful!
- I do not need to "diet." I just need to eat better. I will use a food journal to track my meals.
Fourth - Plan your milestones and rewards
In order to stick with your new goals you need to have a "dangling carrot" to help lure yourself around that boulder!
Just like the story of "The Little Engine That Could" you must believe that you can do it in order to accomplish your goals!
"I-think-I-can! I-think-I-can!"
Keep track of your progress and reward yourself at set intervals. You need to reward yourself enough to stick with your healthy lifestyle, even though you will not notice the physical results until much later! You can do it!
Monday, January 5, 2009
Now that the Novocain has worn off...
Over lunch today I had some oral surgery. Now that the Novocain is wearing off I am cursing myself for not reading the post-op paper that said "Take your pain med before it wears off."
Drat!
To make it even more fun my body suprised me with a "Diva Day" 2 days early! (Are you kidding me?!?! )
880 total calories before my "soft supper. "
I've done yoga or walked 7 of the last 8 days.
If I can be active 4 more times before Sunday (1/11) my reward will be:
Ouran High School Host Club Season 1, Part 2
SQUEEEEEEEEEL!!!!!!!!!!!!
I LOVE this series! I own part 01, season one, and all the manga
released in English (1 through 11).
It's a romantic comedy set in a uber-posh high school.
Haruhi breaks a vase worth 8 million yen and becomes indebted to the Host Club.
The Host Club then does a "make-over" to turn Haruhi into a posh host as well.
What most of them don't realize is Haruhi is actually a girl! Members of the club figure it out her secret along the way, and some fall for her. But she must keep up the act in order to pay back the debt she owes! It is very cute! Love it!
Drat!
To make it even more fun my body suprised me with a "Diva Day" 2 days early! (Are you kidding me?!?! )
Ensure Plus - Creamy Chocolate | |
Quaker Simple Harvest Multigrain Hot Cereal - Maple brown sugar and pecans. | |
Hummus | |
Cottage Cheese | |
Cinnamon Apple Sauce |
880 total calories before my "soft supper. "
I've done yoga or walked 7 of the last 8 days.
If I can be active 4 more times before Sunday (1/11) my reward will be:
SQUEEEEEEEEEL!!!!!!!!!!!!
I LOVE this series! I own part 01, season one, and all the manga
released in English (1 through 11).It's a romantic comedy set in a uber-posh high school.
Haruhi breaks a vase worth 8 million yen and becomes indebted to the Host Club.
The Host Club then does a "make-over" to turn Haruhi into a posh host as well.
What most of them don't realize is Haruhi is actually a girl! Members of the club figure it out her secret along the way, and some fall for her. But she must keep up the act in order to pay back the debt she owes! It is very cute! Love it!
Friday, January 2, 2009
The Drink of Success
There are lots of diet shakes, diet teas, and diet juices on the market, but if you really want to drink something that will really help your body get healthier... drink water. Pure and simple.
Water helps you feel full.
Have you ever felt hungry even though you just ate? Many times when you think you are hungry, you are actually thirsty. The signal for thirst is often mistaken for hunger, which leads to eating unnecessary calories! By the time your body sends out a signal that you are "thirsty" you have already starting to dehydrate!! Water is needed by the body to metabolise fat and flush toxins. To make sure your body is running at it's best, keep your tank "topped off." If you do not have enough water your body cannot lose weight as fast.
So grab a glass and shrink your ass!
Water helps you feel full.
Water makes your body work.
So grab a glass and shrink your ass!
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