Week 5 - February 2011

Week 5 - February 2011

This Week's Quote: "Did you ever hear of a man who had striven all his life faithfully and singly toward an object and in no measure obtained it? If a man constantly aspires, is he not elevated? Henry David Thoreau" This Week's Mental Tip: Everybody knows what visualization is. How about 'feelization'. Feelization is like it sounds. You need to actually think about what it would 'feel' like to be 10 lbs lighter, smoke free for X number of days, or go to your doctor with great results concerning your condition. (Mine is diabetes). The way you do that is you think about walking in to a room and watching the expression of someone you haven't seen in a while. Think about what it would FEEL like when they ask you "Are you losing weight?" or "What have you changed?" This week's Exercise Tip: Crunches are not as effective as PLANKS. The position that it puts you in will strengthen ALL of your abdominal muscles, not just the ones in a specific area. So for best all around results, do planks. This Week's Nutrition Tip: Nutrition isn't the only thing that effects your cholesterol. To increase the good HDL in your body, just do ten minutes of any type of aerobic activity. The effects are IMMEDIATE. No need to wait. This Week's Personal Plan: Continue to do Jorge Cruise's '8 Minutes in the Morning' plan. Use Spark People to stay motivated, and continue to track the things that keep me motivated. All I have to do is lose 3 lbs a week. I'm sure there will be weeks when that will be very tough, but I can do it if I PLAN on it.

The Little Things I Did This Week

For Nutrition: I don't think I did a good job of that this week. I don't think I tracked everything. I didn't eat junk, and that's a good thing… but I don't think I tracked EVERY bit of food that I put in my mouth. I need to work on that. For Exercise: I went 30 minutes OVER my goal of 150 minutes a week. AND, I focused on keeping my pace at 11 minute miles. To Change My Thinking: I am working on not thinking of exercise and diet as a penalty, but rather as a choice/reward. To Help Inspire Myself: I kept my SparkPeople posts current.

The Changes I Can See: Even my Sweat Pants are falling off!

The Changes I Can Feel: I'm not as tired as I used to be. My energy level is up.

Todays Weight : 229.4 Total Weight Lost: 39 lbs Stomach Start: 51.5 This Week: 47 Total Inches Lost: 4.5 Waist Start : 46.5 This Week: 45 Total Inches Lost: 1.5

 

Week4 - Jan 2011

Week 4 - January 2011

This Week's Quote: "Be Content with what you have; never with what you are." This Week's Mental Tip: "Stay sensitive to you feedback. Listen to your body and what it's telling you. If your body is telling you to change things up, then do it. Find out what your body wants you to do, and then… do it. If it tells you to slow down, then do. If it tells you to speed up… then do that. This week's Exercise Tip: "If you want to increase the benefits of your workout, and reduce the time you spend doing it… then reduce the amount of time between rests. " This Week's Nutrition Tip: "If you want to improve the taste of your skim milk, then put it in the freezer for 15 minutes before drinking it. The colder the milk, the richer it tasks. This Week's Personal Plan:

The Little Things I Did This Week

For Nutrition: The main thing I did this week was stick to my guns on the sugar and sweets. I bought some sugar free gum, and made sure that when I went to the grocery store I didn't pick up trash for food. I don't think I ate regularly enough though. I still think I need to get on a more regulated schedule. For Exercise: I kept at my 12 minute mile pace…and even increased it to an 11 Mile an hour pace. My goal was to be at the 12 minute mile by the end of February, so I'm ahead of schedule on this. To Change My Thinking: I tried to not think so much about 'not eating'. I'm trying to be more relaxed about some of the things I stuff into my body. I'm fairly sure that as long as I don't start up with cokes and candy bars… I'll be ok. But, if I want to eat a carrot, some celery, or steamed kale… I'm not going to push it away. To Help Inspire Myself: I tested the concept of leaving the scale in a place where I have to pull it out to use it. I did pull it out twice, but I really feel like I need to go a whole week, and just measure on Sunday's.

The Changes I Can See: When I stand sideways in the mirror I can see that my stomach doesn't hang out as far as it used to. I'm going to need a new belt very soon.

The Changes I Can Feel: When I ran my 11 minute miles on Saturday, I could tell that I was getting in better shape physically. I didn't feel like I had to quit after 3 minutes. I actually felt like I may be able to get to 10 minute miles soon.

Food Journal - All Online at http://my.sparkpeople.com/STANBUSH Exercise Journal - All Online at http://my.sparkpeople.com/STANBUSH

Start Weight: 264.5 Last Week: 235.2 This Week:    Total Weight Lost:    Stomach Start 50.5 Last Week: 48 This Week: 47 Total Inches Lost 3.5 Hips Start 45 Last Week 45 This Week: 44.25 Total Inches Lost: .75 Calf 24.5 Last Week 23 This Week 23 Total Inches Change: 1.5