Remember to forgive yourself and move on...
If a night out slips you up, remember to learn from it, brush yourself off, forgive yourself and get right back on track.
Think about what good choices did I make? ...and celebrate that!
Then...lets reflect on those things that we could have done a bit better on...NOT for the purpose of beating ourselves up over, BUT instead to learn from it and plan to be better next time.
Let's look at my evening last night for example.
I attended a party directly from work after a long day at Curves. My eating up until the party was right on track and I really had no intentions of falling off track but because I was at work all day; I really did not mentally rehearse or plan on my best party strategy. That was my first mistake. I went to the party famished and was completely at the mercy of the food options;...which were not good. There were raw veggies, which I can celebrate, I loaded up my plate full with these...Yay for me. The only other options were chicken strips and French fries; both of which were deep fried and not the healthy homemade version I would make at home...but I was starving and I ate it anyway. The fries were not even worth it; rather cold and boring. Number one rule is if the indulgence is not a 10 in your books; do not eat it. I broke my own rule.
In reflecting, I could have just had the chicken because at least it was protein, even though it was not the healthiest of choices. Until the item is on your plate, you cant really judge if its a 10 and when you are super hungry, you may be tempted as I was to eat it anyway. I could have filled up plate with veggies and simply took one small chicken strip and a couple fries to see if it was even a 10 or not.
Whenever possible, its a great idea to bring a contribution to the party which is something you know is healthy and delicious to be able to fall back on.
Also, if I wasn't flying there directly from work, I could have eaten before I arrived so that I was not so crazy hungry or even had a Curves protein bar or shake in the car on my way there so that I would have been more in control.
Today, I got right back on track and worked a bit harder on my Curves strength training workout. We started 12 days of fitness this week also which really upped my game as I joined in with multiple groups of members doing the fitness moves for day two and day one. I think that made up for my one meal that was not so perfect. I've learned to jump right back on track without the blink of an eye and it probably will not even affect my weekly or monthly results.
Its also a good idea to drink a ton of water the day after a slip up.
In summary, forgive yourself and get right back on track and write down on your food journal your reflections and strategies for next time you find yourself in a similar situation. Celebrate all progress and any little thing you may have done that was even a tiny bit better than in the past.
Plan for success! Its ok to slip up...its what you do after your slip up that matters! To err is human! There are no mistakes as long as you learn something. Nobody is perfect.
Remember that one little slip up will not ruin your whole plan. Avoid giving up on yourself or your week. Don't turn a slight detour into a U-turn heading back in the wrong direction.
Friday, December 11, 2015
Wednesday, December 9, 2015
We think we are eating on track in our head...paper does't lie!
Okay, let me just put all the cards on the table....when we are not recording what we put in our mouths, we are probably NOT on track. I can fool myself into thinking that I am following my Curves Complete eating plan but somehow whenever I am not recording my food and beverage intake, the scale fails me.
Magically, as soon as I start recording what I eat, the scale moves!!!
So, I am down 5 pounds from last week and the major difference is that I AM recording what I am eating!
There is no beating around the bush. I know that we all think we "eat healthy"...I cannot tell you how many times a day I hear that from people...but when we really start writing down exactly what they eat, we always discover something!!...from going for too many hours without food; sometimes like 8 hours without food to mindless popping of this and that throughout the day and night...mindless eating is not calorie free, although I wish it was. By the way, going without eating for long periods of time is the perfect formula for slowing down your metabolism. So, to recap...if you want to GAIN WEIGHT...then SIMPLY GO FOR LONNNGGG periods of time without eating.
WE HAVE TO EAT TO LOSE!! Hardest concept to grasp, I know! Even though I have an extensive educational background in nutrition; and I know this inside and out...there are times when I want to just jump on some "starvation diet" for a few days....It never works...You may lose a few pounds at first but guaranteed you will gain it all back and then some more and more!!!
Tip for the Day: Write down or record what you eat and when, starting NOW!!!!
It works!
FACT: Studies have proven that those that write down or record every bite or drink they consume lose 2 times as much weight than those that don't! If that's not enough to motivate you to pull out the pen and paper, I don't know what will. You can do this!!!
Magically, as soon as I start recording what I eat, the scale moves!!!
So, I am down 5 pounds from last week and the major difference is that I AM recording what I am eating!
There is no beating around the bush. I know that we all think we "eat healthy"...I cannot tell you how many times a day I hear that from people...but when we really start writing down exactly what they eat, we always discover something!!...from going for too many hours without food; sometimes like 8 hours without food to mindless popping of this and that throughout the day and night...mindless eating is not calorie free, although I wish it was. By the way, going without eating for long periods of time is the perfect formula for slowing down your metabolism. So, to recap...if you want to GAIN WEIGHT...then SIMPLY GO FOR LONNNGGG periods of time without eating.
WE HAVE TO EAT TO LOSE!! Hardest concept to grasp, I know! Even though I have an extensive educational background in nutrition; and I know this inside and out...there are times when I want to just jump on some "starvation diet" for a few days....It never works...You may lose a few pounds at first but guaranteed you will gain it all back and then some more and more!!!
Tip for the Day: Write down or record what you eat and when, starting NOW!!!!
It works!
FACT: Studies have proven that those that write down or record every bite or drink they consume lose 2 times as much weight than those that don't! If that's not enough to motivate you to pull out the pen and paper, I don't know what will. You can do this!!!
Tuesday, December 8, 2015
Back by popular demand...Lifelong goal Achieved☺
It's December 8, 2015
It's been a while since I've blogged but I am back and more determined and excited than ever!
Why the excitement?
A little over one month ago, I fulfilled a lifelong goal...to run a full marathon before I turned 50. On October 25, 2015 (my 50th Birthday I might add)...I ran the 26.2 mile Niagara Falls International Marathon. It's starts out in Buffalo U.S.A. and you end up in Niagara Falls, Canada. I cannot describe the feeling of running across the Peace Bridge into Canada. Freedom, joy, empowered, proud, excited...some of the emotions I felt on that day but strong and determined took the lead.
What heightened the experience even more was I had two other strong and determined women by my side. One was a very successful member of my fitness club whom has become a very dear friend. The pride I felt seeing her take on this monumental endeavor with such confidence and courage moved me. You see, she lost 143 pounds and just two short Yeats ago; running would have been the furthest thought from her mind. I had the privilege of being her coach. She would accept any challenge I gave her: week after week; we would meet for her coaching session and week after week we would set a couple new goals and low and behold; week after week she would achieve those goals. The lesson here is to be coach - able and you will be successful!
The other strong woman by my side was Jeanette; one of my best friends from high school. She was my strength, my supporter, cheerleader, my rock. Being a much stronger and faster runner than I, Jeanette could have run circles around me but she ran this race "for me". She never had any desire to run a full marathon. She did it to support me in fulfilling my lifelong goal. God Bless Jeanette.
She had run multiple half marathons as have I, but the difference was I yearned to complete a full. She always said she never wanted to run a full until she discovered it was on my 50th birthday. She felt it was meant to be and committed right then and there.
What an amazing friend!
So, here I am...I lived to tell the tale.
The after marathon journey is now upon me. My next quest. Get back down to my wedding day weight again, zip that dress back up and renew my wedding vows with my husband of 16 years. On our 17th wedding anniversary which is 11 months away. I would like to renew our vows on the beach in Cancun at the Grand Carribe Resort where we stayed on our honeymoon.
My goal...to have my wedding gown be shortened to a sexy length to show off my soon to be muscular sexy legs.
Hold on tight. It's going to be a journey you will not want to miss.
Tools:
Curves Complete
Epicure Good Food Real Results
Organo Gold coffee
Curves Circuit Strength Training Workout
Curves Workout with Jillian Michaels
Curves Pilates
Curves Yoga
Training for a half Marathon - April
Training for a Triathlon July
I would like to challenge you to set a big goal...it's fun and exciting to work towards something big. In July...I hope to have inspired 100 or more people to Try a Tri. Will you be one?
It's been a while since I've blogged but I am back and more determined and excited than ever!
Why the excitement?
A little over one month ago, I fulfilled a lifelong goal...to run a full marathon before I turned 50. On October 25, 2015 (my 50th Birthday I might add)...I ran the 26.2 mile Niagara Falls International Marathon. It's starts out in Buffalo U.S.A. and you end up in Niagara Falls, Canada. I cannot describe the feeling of running across the Peace Bridge into Canada. Freedom, joy, empowered, proud, excited...some of the emotions I felt on that day but strong and determined took the lead.
What heightened the experience even more was I had two other strong and determined women by my side. One was a very successful member of my fitness club whom has become a very dear friend. The pride I felt seeing her take on this monumental endeavor with such confidence and courage moved me. You see, she lost 143 pounds and just two short Yeats ago; running would have been the furthest thought from her mind. I had the privilege of being her coach. She would accept any challenge I gave her: week after week; we would meet for her coaching session and week after week we would set a couple new goals and low and behold; week after week she would achieve those goals. The lesson here is to be coach - able and you will be successful!
The other strong woman by my side was Jeanette; one of my best friends from high school. She was my strength, my supporter, cheerleader, my rock. Being a much stronger and faster runner than I, Jeanette could have run circles around me but she ran this race "for me". She never had any desire to run a full marathon. She did it to support me in fulfilling my lifelong goal. God Bless Jeanette.
She had run multiple half marathons as have I, but the difference was I yearned to complete a full. She always said she never wanted to run a full until she discovered it was on my 50th birthday. She felt it was meant to be and committed right then and there.
What an amazing friend!
So, here I am...I lived to tell the tale.
The after marathon journey is now upon me. My next quest. Get back down to my wedding day weight again, zip that dress back up and renew my wedding vows with my husband of 16 years. On our 17th wedding anniversary which is 11 months away. I would like to renew our vows on the beach in Cancun at the Grand Carribe Resort where we stayed on our honeymoon.
My goal...to have my wedding gown be shortened to a sexy length to show off my soon to be muscular sexy legs.
Hold on tight. It's going to be a journey you will not want to miss.
Tools:
Curves Complete
Epicure Good Food Real Results
Organo Gold coffee
Curves Circuit Strength Training Workout
Curves Workout with Jillian Michaels
Curves Pilates
Curves Yoga
Training for a half Marathon - April
Training for a Triathlon July
I would like to challenge you to set a big goal...it's fun and exciting to work towards something big. In July...I hope to have inspired 100 or more people to Try a Tri. Will you be one?
Wednesday, April 22, 2009
Planning Ahead
Planning is key...
What is that saying...an ounce of prevention is worth a pound of cure?
While a night of planning is worth a day of success.
I am telling you...If you plan out exactly what you are going to eat the next day...
Breakfast, Snack, Lunch, Snack and Dinner...
You will set yourself up for success, guarenteed...Better yet email that menu to me or someone else...That pre-planning accountability is amazingly even more successful.
Plan out your activity for tomorrow , today too!
Is it a cardio day or a strength training day?
If its a cardio day...Do 2 min easy followed by 1 minute of all out give it all you got cardio...back to 2 min. of easy to moderate, then another 1 minute of cant work any harder cardio.
So, if you are walking, walk at a moderate pace for 2 min. then walk like you have never walked before,,,wiggle it and move, swing those arms and give it all you are made of.
If you are at Curves and its cardio day...lets see some fun movement on the recovery boards...Boxing, jumping jacks, whatever is pushing it for you... then recover on the machines.
But, if its your strenghth training day...and you are on Curves Smart...lets see you giving those machines everything you are made of...flashing green lights all the way...no letting up...then just recovery on the recovery stations...dont waste energy on the recovery boards...save it all for the machines..
When are you working out...tomorrow what time? and is it cardio or S/T?
Plan your menus and work them in.
Plan your workout and workout your plan...
and you will soar all the way to the top of the Tree of Success and fly with the eagles.
What is that saying...an ounce of prevention is worth a pound of cure?
While a night of planning is worth a day of success.
I am telling you...If you plan out exactly what you are going to eat the next day...
Breakfast, Snack, Lunch, Snack and Dinner...
You will set yourself up for success, guarenteed...Better yet email that menu to me or someone else...That pre-planning accountability is amazingly even more successful.
Plan out your activity for tomorrow , today too!
Is it a cardio day or a strength training day?
If its a cardio day...Do 2 min easy followed by 1 minute of all out give it all you got cardio...back to 2 min. of easy to moderate, then another 1 minute of cant work any harder cardio.
So, if you are walking, walk at a moderate pace for 2 min. then walk like you have never walked before,,,wiggle it and move, swing those arms and give it all you are made of.
If you are at Curves and its cardio day...lets see some fun movement on the recovery boards...Boxing, jumping jacks, whatever is pushing it for you... then recover on the machines.
But, if its your strenghth training day...and you are on Curves Smart...lets see you giving those machines everything you are made of...flashing green lights all the way...no letting up...then just recovery on the recovery stations...dont waste energy on the recovery boards...save it all for the machines..
When are you working out...tomorrow what time? and is it cardio or S/T?
Plan your menus and work them in.
Plan your workout and workout your plan...
and you will soar all the way to the top of the Tree of Success and fly with the eagles.
Wednesday, March 11, 2009
REASONS VS. EXCUSES
We can all justify anything!
Actually we are really good at it.
But, do some honest, deep sole-searching and find out if your EXCUSES are disguised as reasons.
While life is challenging, and time and money demands are tough...we have to keep ourselves real. Make a committment to being 100% honest with yourself and those around you when it comes to reasons vs. excuses.
We can come up with a million "GOOD REASONS" why certain things will not work for us. Why not come up with a million reasons why you ARE GOING TO MAKE IT WORK!
A man once told me. Never say "I cant afford" because its the language of the poor. Instead say, "I choose" to spend my money on healthy food then on that diamond necklace...its not that you cant afford that diamond necklace its just that feeding your family is a little higher on the priority list. Thank goodness.
He said that everyone can afford a cadillac. You may have to LIVE in it but everyone can afford one. Of course he was joking...but it makes you think. Its true, we just have to be real and be positive.
My point is...try to be real and think of 10 reasons right now why you will be successful. Focus on what you want to achieve and you will get it...maybe not instantly, but keep the focus and it will come.
Actually we are really good at it.
But, do some honest, deep sole-searching and find out if your EXCUSES are disguised as reasons.
While life is challenging, and time and money demands are tough...we have to keep ourselves real. Make a committment to being 100% honest with yourself and those around you when it comes to reasons vs. excuses.
We can come up with a million "GOOD REASONS" why certain things will not work for us. Why not come up with a million reasons why you ARE GOING TO MAKE IT WORK!
A man once told me. Never say "I cant afford" because its the language of the poor. Instead say, "I choose" to spend my money on healthy food then on that diamond necklace...its not that you cant afford that diamond necklace its just that feeding your family is a little higher on the priority list. Thank goodness.
He said that everyone can afford a cadillac. You may have to LIVE in it but everyone can afford one. Of course he was joking...but it makes you think. Its true, we just have to be real and be positive.
My point is...try to be real and think of 10 reasons right now why you will be successful. Focus on what you want to achieve and you will get it...maybe not instantly, but keep the focus and it will come.
Monday, March 2, 2009
Believe in Yourself
Whether you think you CAN or think you CANT, you are right so from this day on ACT AS IF you are GOING to succeed and YOU WILL!!
Celebrate every success big or small. If you drank one glass of water today and that is more than you have drank in a week, celebrate that success...its inch by inch getting you closer to your goal.
I went onto my Curves complete this morning and planned out my meals to get mostly green lights, a couple yellow...BUT MOSTLY GREEN!
I am soo proud of myself for planning out my meals in advance after going all weekend not really planning. So, good for me,,,Yeah!!! Was I perfect? NO, but I was a little bit better than I was yesterday. Thats worth celebrating.....Spring out the confetti!!!
What can you celebrate today?
Celebrate every success big or small. If you drank one glass of water today and that is more than you have drank in a week, celebrate that success...its inch by inch getting you closer to your goal.
I went onto my Curves complete this morning and planned out my meals to get mostly green lights, a couple yellow...BUT MOSTLY GREEN!
I am soo proud of myself for planning out my meals in advance after going all weekend not really planning. So, good for me,,,Yeah!!! Was I perfect? NO, but I was a little bit better than I was yesterday. Thats worth celebrating.....Spring out the confetti!!!
What can you celebrate today?
Saturday, February 28, 2009
Prepare your Portions in Advance
Portions, portions, portions!
Why is it so easy to overdo your portions.
I think the main reason for me is rushing and poor planning.
Sloooooow down and prepare those portions in advance.
If you have grabbable portions in the fridge, cupboard and freezer, you WILL BE MORE SUCCESSFUL.
When you get home with a big bag of raw almonds,,,good intentions say you plan on having only 12, but if you are like me...I LOVE ALMONDS...AND I will eat them until my jaw literally hurts. But...if I prepare in advance, I will not accidentally eat too many.
Here's my suggestion for the day...Buy some of those little snack bags (ziplock) My husband used to say "who would buy those, you cant fit anything in those little things" Well, now he sees we buy them and he understands why...it works!
So, you come home with a monster bag of almonds and immediately you pull out your snack bags and count out as many as you have planned on having at a snack, depending on what phase you are on, dictates how many you can afford. Put all the snack bags back in the net almond bag and now voila, you are Portion controlled and will stay more on track.
Use this same concept for anything that tempts you too go overboard. everyone has something,...think for a moment,...what is it for you????
On the other side of the coin, maybe your veggies are going bad in the bottom of the crisper. Good habit when you get home from the grocery store, prepare larger snack bags with 1 cup of veggies...grabbable so that you will actually eat them. Your kids may start grabbing a bag of them too if they are ready to go.
Prepare for success!
Why is it so easy to overdo your portions.
I think the main reason for me is rushing and poor planning.
Sloooooow down and prepare those portions in advance.
If you have grabbable portions in the fridge, cupboard and freezer, you WILL BE MORE SUCCESSFUL.
When you get home with a big bag of raw almonds,,,good intentions say you plan on having only 12, but if you are like me...I LOVE ALMONDS...AND I will eat them until my jaw literally hurts. But...if I prepare in advance, I will not accidentally eat too many.
Here's my suggestion for the day...Buy some of those little snack bags (ziplock) My husband used to say "who would buy those, you cant fit anything in those little things" Well, now he sees we buy them and he understands why...it works!
So, you come home with a monster bag of almonds and immediately you pull out your snack bags and count out as many as you have planned on having at a snack, depending on what phase you are on, dictates how many you can afford. Put all the snack bags back in the net almond bag and now voila, you are Portion controlled and will stay more on track.
Use this same concept for anything that tempts you too go overboard. everyone has something,...think for a moment,...what is it for you????
On the other side of the coin, maybe your veggies are going bad in the bottom of the crisper. Good habit when you get home from the grocery store, prepare larger snack bags with 1 cup of veggies...grabbable so that you will actually eat them. Your kids may start grabbing a bag of them too if they are ready to go.
Prepare for success!
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