Every day we make choices. You and only you are responsible for the choices you make.
So where did this come from? Yesterday, I posted on my Facebook that I wanted a cookie, a cupcake and ice cream sundae. Several people said go for it. I mentioned that I was going to get a frozen Greek yogurt from Pinkberry on my lunch hour and my sister basically told me not to "be good" but to go for the bad stuff.
Now granted, I didn't see that comment until late last night, long after I went to Pinkberry, but I'm pretty sure I still wouldn't have done what she said. (Ok, she said to go get a frozen custard because she lives in IL now and forgets that MA doesn't have frozen custard. We have ice cream, but still, you get the idea.)
Even though I was craving something sinful, I chose to find a satisfactory alternative. And not only that, but I went to my kickboxing class last night too, so I worked off that frozen yogurt. But it was my choice. I could have chosen to get a cookie or a cupcake or a regular full fat ice cream, but I didn't. I chose to go for something better. But not matter what I chose, I would have owned it because it was my decision.
Every day we make choices about what we're going to do and what we're going to eat. It's not always going to be easy to make the healthy choice, and there are going to be times when you decide you really want that Big Mac instead of the 6 inch turkey sandwich with just veggies, no cheese, no sauce, from Subway. But other days, you're going to choose the healthier option. Either way, it is your choice. You own it. You are responsible for it. And you know what you need to do if you want to lose the weight and get healthy.
I'm not going to say that I never choose the cupcake because that would be a big fat lie. But it's my choice. And I'm the one who has to live with it. I'll be proud when I make the healthy choice and disappointed when I make the unhealthy choice, but either way, it's all me! Don't let others make the choice for you. This is your life and your journey. You decide where and how it goes.
Wednesday, July 24, 2013
Thursday, July 18, 2013
Excuses vs. Reasons
I didn't blog last week because I didn't really have much to say. Weight wise, I was up 0.8 but I wasn't surprised since there was no kickboxing class the week of July 4th. I should have found something else to do, but I didn't. And that leads me to this week's topic actually...excuses vs. reasons.
I think there is a fine line between the two and it's very easy to blur that line or to pretend it doesn't exist. But we have to try not to let that happen. The way I see it, excuses are the easy way out. Reasons are legit.
Not having class last week was my excuse. Sure, I couldn't control that there was no class, but that didn't mean that I could take the week off. That fact that I didn't do some other activity instead is the reason that I gained weight. That is the reality. Had I done something else instead, the results would have been different.
This past week, my weight stayed the same. So what's the reason for that? I need to figure that out. I did the class and I've been working harder to get my steps in. It's been really hot out, and I could use that as an excuse, but it would be just there. There are other things I can do that don't mean being outside in the heat. Yes, the heat is keeping me from my power walks at lunch, but that means I need to step it up when I'm in the air conditioning. I find reasons to go up and down the stairs at work. I do more running/jogging at home at night. Adding those extra steps helps.
Now, if I was laid up in bed because of illness or injury, that would be a reason not to work out. It's "too hot" is just an excuse. See the difference?
I think there is a fine line between the two and it's very easy to blur that line or to pretend it doesn't exist. But we have to try not to let that happen. The way I see it, excuses are the easy way out. Reasons are legit.
Not having class last week was my excuse. Sure, I couldn't control that there was no class, but that didn't mean that I could take the week off. That fact that I didn't do some other activity instead is the reason that I gained weight. That is the reality. Had I done something else instead, the results would have been different.
This past week, my weight stayed the same. So what's the reason for that? I need to figure that out. I did the class and I've been working harder to get my steps in. It's been really hot out, and I could use that as an excuse, but it would be just there. There are other things I can do that don't mean being outside in the heat. Yes, the heat is keeping me from my power walks at lunch, but that means I need to step it up when I'm in the air conditioning. I find reasons to go up and down the stairs at work. I do more running/jogging at home at night. Adding those extra steps helps.
Now, if I was laid up in bed because of illness or injury, that would be a reason not to work out. It's "too hot" is just an excuse. See the difference?
Thursday, July 11, 2013
Wednesday, July 3, 2013
Still celebrating!
Today's weigh-in has me down another 0.8 to put me at 205.2 lbs. When I started in January, I was at 217, so that means I've lost 11.8 lbs. I'd say that's a pretty good pace since I want to be under 200 by December 31st. I'm confident I can not only get under 200, but do it well in advance of December. And of course, there is that 185 goal for May 1, 2014.
The Fourth of July has arrived. This is the celebration of America's independence. A time for barbecues and fireworks. It's also the month of my birthday - another celebration. Cake and ice cream and hopefully a special dinner. Do you notice a theme here? Celebrations tend to involve food!
So can you celebrate and still lose weight? Of course you can. You just have to be smart about it. Take time to plan. And don't kid yourself. You are not going to be able to avoid some of those favorite celebration foods. I can tell you right now that I will not be giving up ice cream. No way. No how. I'm also going to be enjoying potato salad. That's a favorite of mine. But I'm going to focus on smaller portions. Ok, who am I kidding, there will not be a smaller portion of ice cream.
In addition, I will be making sure that I'm getting my workouts in. That kickboxing class will help, but there are no classes this week, so I have to find other things to do. And "It's hot!" is not a valid excuse. Find something you can do indoors or get out early before the heat really sets in. Yes, in this area, it is ridiculously humid so you're practically sweating as soon as you step out the door, but that is not a workout. Hit the track. You don't have to run. Just go for a walk. But make sure you drink plenty of water. You need to stay hydrated. And when you finish the walk, jump in the shower....lukewarm to actually wash off the sweat and then a nice cool shower to refresh! You will feel amazing.
I also do little things throughout the day. When I'm at work and I'm standing at the copier waiting for it to finish, I'll walk in place. I also do this at various other times of the day. It is not unusual to just seem marching in place. When I'm doing the dishes, in the bathroom washing my hands, waiting for the toaster or the microwave. If you really think about it, there are so many times during the day when you are just standing still and you could be marching or jogging in place. You're not going to drop tons of weight doing just this, but the little things will add up and will keep you moving. And if you wear a step counter, even better because you'll see those numbers climb.
Watching tv at night. Get up off the couch and jog in place. I do this all the time. You can do it during commercials. Or jog during the show and do something else during the commercials, like climb the stairs. I actually count as I'm jogging. At the pace that I count, I get about 800 steps for every 100 count. So I'll do 100 or 200 or 500, take a break and then do another count a little later. There are some days/nights that I get in 8000-10000 steps just from jogging while watching tv.
When I get home from work at night, I change into workout clothes. Since I have them on, I'm more inclined to do something physical. I'll do my jogging, use my kettle bell weights, use my exercise ball, do some stretches, or any combination of these things. It's easy and does make a difference.
So find the little things you can do to increase the physical activity while you're going about your daily routines.
And remember, you can enjoy the summer season with all the ice cream, bbq, potato salad, but do it in moderation and find ways to work it off. Instead of just sitting at the bbq, get up and walk around to mingle. Or if you're really feel rambunctious, play with the kids. You know they are out there running around doing something active. Why aren't you?
Happy 4th of July!!
The Fourth of July has arrived. This is the celebration of America's independence. A time for barbecues and fireworks. It's also the month of my birthday - another celebration. Cake and ice cream and hopefully a special dinner. Do you notice a theme here? Celebrations tend to involve food!
So can you celebrate and still lose weight? Of course you can. You just have to be smart about it. Take time to plan. And don't kid yourself. You are not going to be able to avoid some of those favorite celebration foods. I can tell you right now that I will not be giving up ice cream. No way. No how. I'm also going to be enjoying potato salad. That's a favorite of mine. But I'm going to focus on smaller portions. Ok, who am I kidding, there will not be a smaller portion of ice cream.
In addition, I will be making sure that I'm getting my workouts in. That kickboxing class will help, but there are no classes this week, so I have to find other things to do. And "It's hot!" is not a valid excuse. Find something you can do indoors or get out early before the heat really sets in. Yes, in this area, it is ridiculously humid so you're practically sweating as soon as you step out the door, but that is not a workout. Hit the track. You don't have to run. Just go for a walk. But make sure you drink plenty of water. You need to stay hydrated. And when you finish the walk, jump in the shower....lukewarm to actually wash off the sweat and then a nice cool shower to refresh! You will feel amazing.
I also do little things throughout the day. When I'm at work and I'm standing at the copier waiting for it to finish, I'll walk in place. I also do this at various other times of the day. It is not unusual to just seem marching in place. When I'm doing the dishes, in the bathroom washing my hands, waiting for the toaster or the microwave. If you really think about it, there are so many times during the day when you are just standing still and you could be marching or jogging in place. You're not going to drop tons of weight doing just this, but the little things will add up and will keep you moving. And if you wear a step counter, even better because you'll see those numbers climb.
Watching tv at night. Get up off the couch and jog in place. I do this all the time. You can do it during commercials. Or jog during the show and do something else during the commercials, like climb the stairs. I actually count as I'm jogging. At the pace that I count, I get about 800 steps for every 100 count. So I'll do 100 or 200 or 500, take a break and then do another count a little later. There are some days/nights that I get in 8000-10000 steps just from jogging while watching tv.
When I get home from work at night, I change into workout clothes. Since I have them on, I'm more inclined to do something physical. I'll do my jogging, use my kettle bell weights, use my exercise ball, do some stretches, or any combination of these things. It's easy and does make a difference.
So find the little things you can do to increase the physical activity while you're going about your daily routines.
And remember, you can enjoy the summer season with all the ice cream, bbq, potato salad, but do it in moderation and find ways to work it off. Instead of just sitting at the bbq, get up and walk around to mingle. Or if you're really feel rambunctious, play with the kids. You know they are out there running around doing something active. Why aren't you?
Happy 4th of July!!
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