Small Changes Equal Big Results

Have you ever gone into a weight loss program, gung-ho, ready to kill it, only to fall off the wagon after a few weeks or less? Don't worry...lots of us have experienced that. So what can you to so that you can see the results you want without so many starts and stops?

First, realize that you didn't get to where you are in one day...and so you're not going to get to your goal that quickly either. Whether you've got 20 or 200 pounds to lose, it's going to take time. Be realistic in the expectations you have for yourself. It's recommended you lose 1/2 to 2 pounds per week. Create a program you can live with for the long term. If you know you don't like veggies, don't start juicing veggies expecting to drop tons of weight...because you're not gonna stick to that. Instead, focus on creating a calorie deficit. A huge help is a website like MyFitnessPal. You set your goals, log your food and exercise and stay within the guidelines set for you. This is a very easy way to keep track of your weight loss. Whatever you choose, you have to STICK TO IT!!

Having a structured program like the many offered by Beachbody is extremely helpful to keep you on your path. Most of the programs start off a little easier and work you up to the harder stuff. They've got easier programs like Tai Cheng all the way up to Turbo Fire and Insanity. Let me tell you, when you have to start out low impact, then one day you nail a burpee or tuck jump...your confidence soars!! That's a great motivation to stick with it...seeing yourself improve!!

Another important tip, especially if you're not in a position to take a kick boxing class or other high-intensity exercise...is keep busy. Small activities throughout your day can still burn calories. Cleaning your house, washing your car, marching in place while cooking dinner, washing dishes or folding laundry... All these things burn calories. Walking is a great way to get exercise. If you're unable to do any of those, even punching into the air while you watch TV, during the commercials STILL BURNS CALORIES!!

If you want it bad enough...then don't quit!! You deserve to feel good and be proud of what you accomplish! I am always here for you...

Love and hugs,

Dee

Vacation Time...

Hi everybody! I hope today's post finds everyone happy and healthy and having had a great weekend! We went on vacation Thursday to Atlanta.  Sydney had a concert to go to and so we decided to stay over and make it a vacation.  We had a really good time. I packed for success and brought my Shakeology and coconut milk, my blender and my Turbo Fire DVD's.  I even brought a small DVD player. Although we had fun, it wasn't without a fair share of hangups.  I'll give you the deets down here with the numbers.

Thursday:
Burned:  2447/2500
Eaten: 1492/1500
Deficit: 955/1000
Workout: Core 20
Water: 40 oz
Water was a big hangup on the trip.  I didn't pack any drinking water, figuring we'd go to a store and pick up a gallon or two.  Big mistake. Didn't see any grocery stores near our hotel and we got busy and didn't have a chance to stop afterward.

Friday:
Burned: 3144/2500
Eaten: 2695/1500
Deficit: 449/1000
Workout: Fire 45ez
Water: 40oz
Friday the hotel had a HUGE continental breakfast, I mean it had everything: danishes, muffins, waffles, omlettes, cereals, bacon, etc.  But I stuck to my oatmeal and mixed in some slivered almonds and dried cranberries.  Had a glass of water to go with it and I felt good.  Did my workout, went and swam with the kids in the pool, walked around IKEA for a couple hours and while there could just feel my blood pressure plummet.  By the end I couldn't hold my own head up.  We came back to the hotel and I took like a 3 hour nap.  Friday, eating was my nemisis.  First we went to IKEA and had lunch before shopping.  Well, we got the cinammon rolls and I looked on the box and it said 170 calories...not too bad.  It was only after eating it that I re-read the box and the serving size is HALF a roll.  OOPS! Okay...not tragic or anything....the tragedy happens when we go to dinner.  Bailey is begging for pizza and we found a Mellow Mushroom.  Wow their pizzas are top-notch.  We got a medium, and well, pizza IS my weakness.  As you can see I really overdid it. 

Saturday:
Burned: 2005/2500
Eaten: 1035/1500
Deficit: 970/1000
Water: 20 oz
Workout: NONE
Okay...so I get up have my healthy breakfast downstairs again.  We come up and get packed and leave the hotel...go to the mall for some shopping.  I'm in Claire's with the girls and I start feeling this BURNING in my chest...wow it was really bad.  I took the little kids to Daddy and left Sydney in Claire's because I had to go sit down on the bench.  We get to the car and I'm scrambling around for a plastic bag to hurl in.  I'm throwing up on the way home.  It's bad.  By the time I get home I'm done for.  The crappy thing is the kids are all sick too and I don't know if the problem I had was related to my stomach illness and the pizza or what they have. 

Sunday:
Burned: 1759/2500
Eaten: 1502/1500
Deficit: 257/1000
Workout: REST DAY
Water: 40oz
I felt like crap all day.  I got up and took some generic Thera Flu because of sore throat and body aches and man that stuff knocked me out.  I went back to bed and slept until 1:30! That deep dead person sleep.  Not fun.  I was out of it the rest of the day.

So...as this very long post shows...yes I mess up.  I guess the only good thing is that it has been a while since I've messed up this bad.  I used to do this quite often then wonder why I wasn't losing weight.  I put on 2 lbs of water weight this weekend...my rings are super tight.  Oh well.  Today I'm back on track...got my workout schedule all rearranged to make up for lost days and am drinking water like it's my job.  I'm feeling better today other than some congestion. All I can do is get up, dust off and keep on going.

Love and hugs,
Dee

Okay...so forget it

I didn't even remember to blog yesterday. It was a busy day. One thing I did do is call the doctor and make an appointment.  I didn't even last a day with the juice.  It burned on the way down and it burned in my stomach. I did it again and same results, plus overwhelming nausea and the feeling that I'd been kicked in the chest.  Very painful and hard to breathe.  I decided this thing is bigger than me and I need professional help. So I have an appointment for Monday with a gastro doc.

Wednesday:
Burned: 2203/2500
Eaten: 671/1500
Deficit: 1532/1000
Water: 80 oz
Workout: Core 20 (missed stretch 40 since I was feeling so bad)

Thursday:
Burned: 2959/2500
Eaten: 1428/1500
Deficit: 1531/1000
Water: 70 oz
Workout: Fire 45 Stretch 10

Yesterday I had good sustained energy and I'm sure I owe it to the juice.  I wish it didn't burn so bad while drinking and after. I know the nutrients are just what our bodies need in this world full of GMO and fake foods.  Fruits and veggies are what Jehovah God gave us to start with.  I am trying to incorporate them more into our family's life everyday.  Whole, natural foods.  I just wish I could eat them!!

Love and hugs!!
Dee

You live, you learn...

I'm learning a lot.  I'm learning for instance that as much as I love coffee, it's time for us to part ways.  Yes I know I was supposed to,before but it's part of my morning routine. It makes my day feel complete.  OY...but then it burns like a @#%!! Then I remember why I can't have it.  Ok...lesson learned!!

On to yesterday's numbers:
Calories Eaten: 1136/1500 I was on the oatmeal diet yesterday. I did have some coffee in the morning and some rice and a few baked french fries at night.  It hurt...my esophagus feels like there's something in it stuck all the time.  (Wow I've used the word esophagus a lot lately! EW!)
Calories Burned: 2214/2500 I was doing okay, got a lot accomplished, beds made, rooms cleaned, laundry done and folded, etc..but toward the afternoon I just felt worse and worse.  I couldn't move because of the pain and headache.  I was miserable. 
Deficit: 1078/1000. 
Water: I lost track.  I think it was 60oz but honestly I'm not sure.  Gonna work on that. 

Well, hope everyone has a terrific day!

Two-thousand thirteen

So, here we are, at the dawn of a new year...again.  This is an inevitable day which occurs every year. A day filled with promise, hope, new beginnings, resolutions, etc.  Last year I was sure that by this time I would be at my goal weight.  I was sure of it! But I allowed life to get in my way.  Last year, as this year, I went through a VERY bad depression which ended up turning into a small family crisis. But, things turned around...Andy got a full-time job, we were able to move out on our own, and although things were hard, it was starting to go uphill.  Then the low-blood pressure thing crept in (remember that?) and between that and then the problems with the house that caused us to have to move, we're here.  Now I am dealing with what I have self-diagnosed as an inflamed esophagus.  When I eat or drink, it feels like something is lodged in my throat or in my chest.  Very uncomfortable.  I've been researching things that are safe to eat and am experimenting.  Right now it looks like oatmeal, rice, bread, apples, bananas, low-acid foods are not going to irritate it and are what are on my menu.  That means giving up coffee.  Yes, I know...and today I did fall off the wagon and had a cup of very weak instant...but it hurt so I know I need to lay off it for a while.  So, bland it is.  Maybe my stomach will shrink and I won't get so hungry. I know these are excuses and that other people have lost weight despite much worse than this and I can beat myself up about it but why? What good does that do? All I can do at this point is move forward.

I have, yet again set a goal date for my weight loss: August 31, 2013.  After my 37th birthday and our 17th wedding anniversary.  Maybe I'll try to get there a bit before then.

Monday I will start doing Chalean Extreme again, since a lot of activity makes me feel sick with this esophagus thing going on.   I will do walking for my cardio days. 

Here's to a better, more productive year.  May everyone reach their goals and then some!!
Love and hugs,
Dee