Another one bites the dust

Another pound that is.

Let me begin by saying that when you give it your very best during your workout and you follow your eating plan precisely, it is a little discouraging when you step on the scale and see a negative of 1 pound or less.

With all the fad diets, supplements, and television shows that promise or show huge weight loss numbers on a weekly basis, we tend to go through a roller coaster of emotions when we don't see those big numbers on our scales, especially if you know that you know that you gave it your very best 100% each day.

I refused to allow myself to get down about my 1 pound loss. That's because, on Sunday, I went to Old Navy with my mom and on a whim tried on a pair of size 20 jeans. 7 YEARS, it has been 7 years since I have been able to get my booty into a pair of Old Navy jeans!

Ladies (and gentlemen), we can NOT rely on just the scale. I am learning that our bodies go through so many changes on a daily basis and to use only a scale we can fall into the pit of "weight loss despair" if it is where we focus.

I decided to research how to effectively monitor weight loss and I will definitely be adding the following to my monitoring routine:

1) The Scale: I weigh-in every Monday morning after waking up.

2) Tape Measure: Use a tape measure to show loss of inches. I measure every 30 days, but I am sure it could be done on a weekly or bi-weekly basis.

3) Pair of Jeans/Shirts: Clothes don't lie (well when they are on the hanger at the store I believe they do). Based on if they are too snug or too loose I will know where I am at and what I need to do!

4) Physical Fitness Level:P Take the time during a workout to make a mental note about where you are physically at when it comes to exercise and then start a journal to keep track.

5) Body Fat Monitor: I know that those little machines where you place your hands to check body fat are not 100% accurate, but if you are losing body fat it should show it and that is all that really matters to me.

6) Emotions & Energy: How am I feeling? Am I tired? etc etc etc. I am just going to use :)    :(   :/ in my journal for emotions and use a scale of 1-5 for energy tracking.

7) Progress Pictures: Shriek! Take pictures weekly, bi-weekly, monthly and line them up from beginning to end. Wear the same form fitting outfit each time.

I am sure there are many other's but this is a good start for me. Not relying solely on the scale should help for those days like today when the scale does not effectively show my hard work.

** Just read that if you have been losing fat, but gaining muscle you could have a 2 pound gain. That is reassuring to know. **

Any-hoo, don't allow the fail scale (lol) to dictate how you feel. Find another method and ask God to help you not focus on the numbers.

God Bless us all on our journey to having healthy bodies and minds.

ADVISORY

Please understand that I am not claiming to be a medical professional, nor am I trying to tell someone else what they should be doing. The above information is what I personally have gathered from other sources and my own experiences. I use the above as a guideline on my own personal journey and hope to inspire others to make a change that will better their health and life. Please contact your physician if you are seriously considering making a healthy lifestyle change and you desire to lose weight. Thank you. 

I'm In!

Living so close to Seattle and the Seahawks on their way to play in Superbowl XLVII, there are signs that say "I'M IN" all over the place. As game day draws near, I am stressing about the food more than who is going to win (did I mention I am a Dolphin's fan). So today I decided to try and figure out what the "I'm In" is all about.

"The “I’M IN” sign is a physical affirmation of an internal commitment to “tap in” and compete to be your best you. Players and coaches tap in when they’re going to work on the game field, on the practice field or in the weight room to symbolize that they’re setting all distractions aside and focusing solely on the opportunity in front of them to perform and compete" - Pete Carroll

I actually really like that, with one addition, ...knowing that God is with me giving me the strength to be the best that I can be.


I'M IN to be the best me that God has created me to be.
I'M IN to setting all distractions aside and focusing on the task the Lord has set before me.
I'M IN to focusing solely on each brand new day that the Lord has blessed me with.
I'M IN to making the best choices I can when it comes to food & exercise.

So Yes, I'M IN!

Music for your heart & feet

I know that I am just starting out, but exercise can be really boring. Even more so if you find yourself watching the clock, hoping for those minutes to pass by. Monday night I didn't have my iPhone (aka mp3 player) on me, and let me just say how BORING my workout routine was. All I could think about was it being over and my body hurting. So on tuesday I made sure that I had my workout playlist ready to go.

Creating My Playlist
As a Christian who has dedicated my weight loss journey to God, I knew that most of the songs of today would just not cut it. I am not saying that secular music is necessarily bad, but I wanted to have a Godly playlist. You know, for those moments when I am praying "Lord please get me through these last 5 minutes" and all of a sudden I hear how I need "to shake my booty". Does anyone understand what I am talking about? Anyways, so I set out to find music that had an uplifting message AND suitable for a workout playlist. The following songs are part of my playlist and they are great at keeping me motivated and giving me that extra push when I need it:

1. START OVER by the Afters (great warm up song! especially if you are having a bad day)

2. MOVE by MercyMe

3. I WILL NOT BE MOVED by Natalie Grant

4. OVERCOMER by Mandisa

5. SHAKE by MercyMe

6. THIS IS HOW WE OVERCOME by Hillsong United

I truly believe that music helps to make a workout more fun and it is a key to having a successful session. I encourage you to add some uplifting songs to your current list. 

Turn up your music and get moving! 

What songs are a must have on your playlist? 

I will not be moved

I will stumble, I will fall own, But I will not be moved.

I will make mistakes, I will face heartache, But I will not be moved

On Christ the Solid Rock I stand, all other ground is sinking sand

I WILL NOT BE MOVED

by: Natalie Grant (the link will take you to the full song on YouTube)

Today is the beginning of the 4th week of my journey and it was also weigh-in day! Last week I lost a total of 3.6 pounds. This brings my grand total weight loss to 20.4 pounds.

I definitely stumbled and I made mistakes. It took me until Wednesday/Thursday to get back on the "wagon". I am definitely learning a lot about myself and where I struggle. It has come down to every single day making the choice to be better than what I was yesterday!

In my KEYS TO SUCCESS post, key #4 was "SET BACKS ARE INEVITABLE" and it was about trying to plan for future roadblocks. Well the 270's are one of my roadblocks. I know that the next 2-3 weeks are going to be very challenging for me. However, I believe that God is bigger than any roadblock that I may face, so I am handing my stress and worry over to Him. I pray that he would go before me each and everyday and give me Victory over whatever roadblocks are in my way. I know that He cares about me being healthy.  To overcome I know I need to successfully stick to my calorie intake and exercise output.

This is another new week with each new day the opportunity to be better than the day before!

A review of last weeks goals:
{ } Finish the cleanse strong; and stick to my calorie limit each day.
I did not finish the cleanse strong. But, I did stick to my calorie limit each day.
{ } Spend time getting my "Daily Bread" & in prayer with God.
I spent time with God, but it could have been more. 
{ } Drink more than 1/2 of daily water intake.
No, I didn't drink anywhere near the amount of water that I was suppose to.
{ } Continue waking up at or before 7 am.
This has changed just a little bit. I am now waking up around 8am.
{ } Lose 2 pounds this week. 
Lost 3.6 pounds this week!!!!
{ } "Walk" my way to 1.5 miles in 30 minutes. 
This was definitely setting my goal a little high for where I am at in my journey. I will be reevaluating and making a new goal. 

WEEKLY GOALS:
{ } Stick to my calorie limit
{ } Drink more water
{ } Spend time getting my "Daily Bread" & praying 
{ } Stick to early wake-up time & going to bed early
{ } 30 minutes of walking doing intervals at 3.0 | 3.5 | 4.0 mph

SHORT-TERM GOAL:
Because I am so close to my original goal of 25 pounds by March 10th, I have decided to change the amount so that I am giving it my all and leaving no room to slack off or try less. It is now 37 pounds! 

LONG-TERM GOAL:
Get my blood pressure under control, live an active & nutritious lifestyle, and to be at a healthy weight for my body.

Thank you for all your love, support, and prayers. 

Bang! Crash! Burn!

Last week started out with a bang, ended in a crash, but I refuse to let myself burn.

The most important thing I learned last week was that I need to plan for those days when I will not be home. I am not in a place to overcome the temptation of bad foods when I am really hungry and every one else around me is eating them.

" Habit is a cable; we weave a thread of it each day, and at last we cannot break it. " - Horace Mann 

Eating bad/junk food has become a bad habit. I've had about 10,220 days of weaving this particular thread around my life. Why would I even think that this was going to be an easy one to break? Everyday I will grab one thread and begin to unravel the cable that I have created. And for every one of my threads, I know that God is breaking 10 more. I can't do this without him. He is my strength and refuge in times of trouble, he is my joy and comfort always. I will turn last week over to Him, and ask for his strength to begin again.

A review of last weeks goals:
[75%] Sticking to the cleanse eating plan 100%! 
I did great until Fri-Sun. 
[X] Drinking AT LEAST 1/2 of my recommended water intake.
I would say this was true. I drank anywhere from 5-10 glassed of water a day.
[X] Walking for 30 minutes at 3.0 mph.
I did 25 minutes a day alternating 3.0/3.5 averaging 1.2-1.5 miles. The plantars fascists in my left foot was extremely painful this week, but I pushed through the pain and just kept walking! 
[X] Lose 1.5 lbs by end of the week.
I lost a total of 5.8 pounds this week. I will not focus on the "should have-could have"! 
[ ] Spending time getting my "daily bread" & prayer with Jesus.
This was one of my biggest downfalls this week. I did not spend enough time in my Bible or in prayer with God.
[X] Sticking to a 7-8 am Wake-Up no matter what time I go to bed.
My wake up times were anywhere between 5:30 am - 6:30 am !!

THIS WEEKS GOALS:
{ } Finish the cleanse strong; and stick to my calorie limit each day.
{ } Spend time getting my "Daily Bread" & in prayer with God.
{ } Drink more than 1/2 of daily water intake.
{ } Continue waking up at or before 7 am.
{ } Lose 2 pounds this week. 
{ } "Walk" my way to 1.5 miles in 30 minutes. 

SHORT-TERM GOAL:
 Lose 25 lbs by my birthday (MARCH 10th) - I am currently 8.2 pounds from reaching this goal!

LONG-TERM GOAL:
Get my blood pressure under control, live an active & nutritious lifestyle, and to be at a healthy weight for my body.

Time to get moving and planning. I pray that God would be with us all as we endeavor to be active & healthy. God Bless! 

Key's To Success

Over the last 16 years I have set weight loss goals and have never reached them. Because there is no point in trying to do the same thing and expecting different results, I decided to do a little research about how to set and achieve goals.

11 Key's To Weight Loss Success 

Key # 11: SET THE DATE- Simple, Yet so difficult. Choose and stick to a start date. Try not to set a finish date, as you are changing your lifestyle which has no end.

Key # 10: WRITE IT OUT- Take the time to strategically plan your journey on paper. Don't get so hooked up on the planning that you never start. 

Key # 9: PERSONALIZE EACH GOAL- Do not worry about another's journey. Choose goals that are tailored to your specific needs, expectations, fitness level, and health concerns.

Key # 8: BE REALISTIC- Set goals that are truly attainable. For example, ply plan to lose 1-2 pounds a week. Slow and steady will usual mean long-term success in the battle against the "bulge".

Key # 7: FOCUS ON THE PROCESS- Instead of setting a goal to be a certain weight, set goals that will focus on your daily behaviors such as drinking more water, walking an extra 15 minutes, etc. Again, be specific and realistic. 

Key # 6: SHORT TERM, LONG TERM- The first will keep you focused daily, where the latter will motivate you in the long run. Visualize each short term goal as a stepping stone on your journey, with the long term goals being the milestones. 

Key # 5: THE SMALLER THE BETTER- You are more likely to stick with a program that focuses on a set of small goals that build into a larger goal. 

Key # 4: SET BACKS ARE INEVITABLE- Try to identify future roadblocks and plan accordingly. If you fall, don't waste time in self-pity. Start fresh each and every day. Strive to make today better than yesterday in all areas of your life.

Key # 3: EVALUATE YOUR JOURNEY- At the end of every week see where you are at with meeting your goals. Ask yourself "Was I successful at meeting my goals?", "are my goals realistic?".

Key # 2: BE OPEN TO ADJUSTMENT- You need to be open to changing your plans as your progress. What works now, may not work in the future and vice- versa. 

Key # 1: COMMIT YOUR PLANS TO THE LORD! - 

"Commit to the Lord whatever you do and your plans will succeed." PROVERBS 16:3

I hope these keys will aide in my success and inspire you to set achievable goals for yourself.

God Bless.

ADVISORY

Please understand that I am not claiming to be a medical professional, nor am I trying to tell someone else what they should be doing. The above information is what I personally have gathered from other sources and my own experiences. I use the above as a guideline on my own personal journey and hope to inspire others to make a change that will better their health and life. Please contact your physician if you are seriously considering making a healthy lifestyle change and you desire to lose weight. Thank you. 

1 Week, New Week

Today is officially the end of week one. Last week had some ups and some downs. But this is a whole new week! I have no time to focus on the past or the mistakes I made. This is a new week, and each and every morning is a new opportunity to do better than I did the day before.

Last week I lost 12 lbs. I know there is water weight in there, but I walked every single day! That's right! This lady right here chose to get on the treadmill and push through the "aches, pains, feelings of not wanting to" etc. I am proud of myself. I did not let my emotions or the enemy get the best of me!

I am looking forward to this new week. I will be doing the Advocare Cleanse for 10 days. Also, Larry is doing it with me, so I won't be alone in revamping what I am eating this week. :)

WEEKLY GOAL:

[] Sticking to the cleanse eating plan 100%!
[] Drinking AT LEAST 1/2 of my recommended water intake.
[] Walking for 30 minutes at 3.0 mph.
[] Lose 1.5 lbs by end of the week.
[] Spending time getting my "daily bread" & prayer with Jesus.
[] Sticking to a 7-8 am Wake-Up no matter what time I go to bed.

SHORT-TERM GOAL:
 Lose 25 lbs by my birthday (MARCH 10th) 

LONG-TERM GOAL:
Get my blood pressure under control, live an active & nutritious lifestyle, and to be at a healthy weight for my body.


Please join me in prayer, asking the Lord to show me favor this week. That he would walk with me and show me the "way out" when I face whatever obstacles that lay ahead.

Thank you for all your love, support, and prayers.