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POSITIVE THINKING!!!!...something hard to do on this journey of workin off the weight day in an day out...something i have been lacking over the last several weeks, letting myslf get off of my daily habits of eating better an gettin my morning walk in...i thought alot about that as i went for a morning walk today..of how i had been lettin myslf make different choices that over time would of caused me to gain bck all the weight i had lost...i had let meslf down, but instead of gettin down about it...or bringing in the negative energy...i just had a good talkin to myslf last night...an decided it was time to get bck into focus....to remember why i was on this journey....of workin off the weight...so i can get into smaller sized jeans and so i can continue to feel that energy level that i have experienced since ive lost the weight i have...summer is gettin closer and im ready to enjoy it...yesterday i sat out in the back yard...51 degree weather soakin up the sun...thinkin it wont be long before it will be nicer with warmer temps...and doing whatever i can find to do out in the yard to burn off the calories...its hard to stay positive all the time and stay focused...and its ok to mess up ...but instead of bringing negative energy in or around your body, you just need to sit down and meditate...you need to think positive to bring that positive energy back to your body...think positive thoughts and positive things will happen...its what i believe...and its easier to get back on track ...sitting down and having a talk with yourslf is my way of gettin refocused once again...to remember what this is all about...to get back on track of eating like i should...and to get a morning walk in before any other of my daily exercise...to keep in a healthy habit both in exercise an eating...so...im back on track once again...until i have to have another talk with myslf to remind me of why im tryin my best to get the weight off!!!!...have a great day everyone!!!
..My Mini Goals I Focus On Daily !!!!
1. Believe In Yourself !!!!!
2. You Can Accomplish Anything You Set Your Mind To !!!!!
3. Keep A Positive Attitude !!!!!
4. Visualize Yourself At Your Goal Weight, It Helps You To Get To Your Mini Goals Much Easier !!!!!
5. I Am First !!!!!
6. Forgive Yourself When You Mess Up, It Happens !!!!
7. Get Back On Track At The Next Meal !!!!
8. Drink 16 oz Of Water Soon As You Get Outta Bed ..You're Dehydrated From Sleeping 8 Hours !!!
9. Eat Your Highest Amount Of Calories At Breakfast !!!!!
10. At Lunch Eat Fewer Calories !!!!!
11. At Supper Eat Even Fewer !!!!
12. Water !!! ..Water !!! ...Water !!!...Flush Out Your System !!!
13. Keep Track Of Your Salt Intake !!!!!
14. Taking Days Off To Rest Is Necessary... For Recovery !!!
15. Doing Hi-Intensity Workouts Builds Up My Heart Muscles So That I Can Get More Oxygen Into My Body To Burn Off More Of The Calories !!!!!
16. Dont Starve Your Body Of The Calories It Requires !!!!
17. Exercising Can Become An Enjoyable Experience That You Look Forward To Each Day !!
18. And Lastly ....Your Only In Competetion With Yourself...Do The Best You Can Do Everyday !!!!!
19. The Scales Isnt Your Only Way Of Keepin Track Of Your Loss Of Weight..How Are The Clothes Fitting !!!!
seen this article in a newsletter from sparkspeople an thought id share it...
Learn to Love A.M. Exercise
(Even if You're NOT A Morning Person)
-- By Rebecca Pratt, Staff Writer
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I am not a morning person.
This confession will come as no surprise to my friends and family, most of whom have spent many glorious years making merry over my tendency to nod off over breakfast, my need for copious amounts of coffee before noon, and my late-night bursts of productivity.
For years I’ve tried to pretend I’m one of “them”—those chirpy, cheerful folks who rise effortlessly at dawn to go after that proverbial worm. I’ve also spent many years suppressing the urge to complain bitterly about a world where night owls like me suffer grievous discrimination at the hands of those ubiquitous “normal” people.
So those who know me best are always startled—no, make that shocked—to find out that I do most of my exercising in the early hours of the day, anywhere from 6 a.m. to 9 a.m. They’re even more astonished, after an initial double take, to discover that I actually like to get my exercise in early.
Really.
And though my morning-exercise regimen started out as a concession to the practical constraints of my life, I have since discovered that there are some very good benefits to learning to love exercise in the morning—so I’ll share with you my “Top Ten Reasons” for getting up with the early birds to get moving:
1. Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
2. Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
3. Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
4. Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
5. When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
* Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
* Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
* Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
6. Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
7. People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
8. Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
9. More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
10. Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!
Diet Calendar Entries for 21 March 2009:
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810 kcal
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Fat: 16.44g | Prot: 95.53g | Carb: 66.40g.
Breakfast: skim milk, chicken breast, hard egg, pro complex protein shake, water. Lunch: orville redenbackhers 100 calorie pop corn, Chunk Light Tuna in Water (50% Less Sodium), wylwood mixed veggies -- no salt added, wylwood green beans, water. Dinner: homemade chili, water, jalapeno. Snacks/Other: turkey breast lunch meat, Gela Delight gelatin dessert(jello), water. more...
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4548 kcal
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Activities & Exercise:
Walking (slow) - 2/mph - 2 hours, afternoon ab crunches - 20 minutes, Walking (moderate) - 3/mph - 1 hour, morning situps - 20 minutes, Resting - 12 hours and 20 minutes, Sleeping - 8 hours. more...
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