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  • Name: Fitness2009
  • City: Louisville
  • Region: Kentucky
  • Country: United States

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Really Simple Syndication
11/03/2009 15:39

10 Tips for Starting a Wellness Program Today Easy Ways to Get Healthy -- By Carrie Myers Smith, Health & Fitness Writer

10 Tips for Starting a Wellness Program Today

Easy Ways to Get Healthy -- By Carrie Myers Smith, Health & Fitness Writer

 

These are my comments responding to each of the ten tips. You can put it in your blog too, if you want to copy and paste, then delet my answers.

1. Write out your goals and desires.  Goals should be SMART: Specific, Measurable, Action-based, Realistic and Time-oriented.
My goal is to get ot 155 and stay there forever because my BMI will be healthiest there. And I'm not far from that. I don't feel pressure to lose any weight, but I do feel a goal is to keep working out and eat all the vitamins and nutrients I need.

2. Ask what, when and how. Make a list of the hurdles that keep getting in your way of living a life of wellness. Then determine which ones are true obstacles – things that you need to work around or find solutions to. And the excuses – ‘nuf said!  Hurdles for me are just getting lazy and comfortable where I'm at and forgetting that I have a goal. The scale is something I fear as well, it's not my friend.

3. Have a plan. Specifically, I plan to go to the gym ever day that I can. Weekends I have free time and parking is free at the gym. Tuesday evenings I have class, but other weeknights usually work, especially if my BF is working that night. For example, this week: Wednesday night I'll go straight directly to work out after work.


4. Start a journal.  here it is!

5. Begin your journey where you’re standing now. I can accept where i am right now and where I need to be, which is building good habits and being healthy.

6. Take one step at a time. Baby steps: drink plenty of water, take my supplements every day


7. Learn from your setbacks.  I would say my most recent set back was settling into the new relationship with my boyfriend and putting my romantic life (dates) ahead of my fitness life (hitting the gym).  Being fit makes me feel more sexy.

8. Spend some time “cleaning house.” This is intended to be both literal and figurative.  Keeping plenty of gym clothes clean, unpack gym bags in the evening, organize my clothes is a biggie for me.  Keeping my bed made makes my mind happier, keeps my life together, in my head.

9. Stop comparing yourself to others. I make my health very personal.
i.e. buying organic foods, drinking green tea, keeping alcohol in moderation, amount of time (lots of time) it takes me to complete a gym routine, what size I wear in clothing, my healthy knees and shoulders.  

10. Reward yourself.  The zipper on my wallet recently busted, so buying myself a beautiful new wallet would be awesome. And I don't own a vacuum cleaner, I've always relied on roommates to have vacuums, but I want to buy my own.  Maybe the vacuum is more for #8.

Bloggers let me know if you decide to fill out the questions too, I'd love to read your answers.

Posted By: Fitness2009 Add Comment | Comments (2) Top
11/02/2009 20:38

Monday Monday can't help that day

(update from last post: 1600 calories per day isn't really enough according to the websites and books I checked. But I'm afraid to go higher. aww what to do?)
 
Oh kay Monday, it's killing me. I'm totally unmotivated, and I have to work late. Plus, my lunch did not work out for me at all. The avacado I bought and dragged to the office was rotton inside, kinda gross, so I have to drag it back to the grocery with the receipt and get a better one.
Those suckers cost 1.30 I might add, pretty pricey for a vegetable.
I guess the cheap veggie season is over.
I really need to re-do my lunch, and make a salad for my after-work snack too.
 
Holloween candy got me!! A co-worker brought in extra candy. And I was like, eh, "what can it hurt" so I ate a package of smartees and a tiny pack of gummee lifesavers.  75 calories. WHat~ That's 75 wasted calories, just for sugar.
I could have had 2 diet popsicles for that.
 
No more candy, I'm over it with candy. Better just to save those calories for a sugar free chocolate pudding, a diet popsicle, or a sugar free latte.
 
 

Posted By: Fitness2009 Add Comment | Comments (2) Top
10/29/2009 20:39

strategy

Here is my eating strategy, and I've stuck to this strategy really well for the past week and a half, except, of course on my birhtday.
brekkie: 400 calories
Lunch: 400
after school snack: 400  (i guess it's an after work snack, but after school sounds more fun.
Dinner 400
 
Any opinions from you guys, is 1600 an appropriate amount of calories for a woman who is 26 years old, and goal weight is 155 pounds, who works out as often as I can, I'd say "moderate activity level".
What do you think?

Posted By: Fitness2009 Add Comment | Comments (3) Top
10/24/2009 18:29

China

I just started my MBA program this fall, and one of my courses took a trip to China (Beijing 5 days and Shanghai 5 days)

I was telling a friend how China really helped me with my weight loss efforts. The food at the restaurants (not at homes, but at restaurants where we ate daily) was sooo nasty, it was all covered in grease, fried, sauces. The grease was the worst.
Then we toured around, walking walking walking.
The trip gave me a head start in my efforts this time around. 

 I am happy with the pictures I'm in from the trip too, which was originally a weight loss goal, to be able to happily take pictures.  My birthday is this Tuesday, and again, I will be happy to take pictures. Wonderful feeling.

Posted By: Fitness2009 Add Comment | Comments (1) Top
10/24/2009 01:04

Serious!

 Without seeing actual results, it's just not worth it to change old habbits.
My old self tries to sneak back in, but every time those old ways start creeping back, they're a little weaker.
Getting good at the non scale victories will really help.  But without really stepping on the scale and seeing the numbers go down, the work doesn't seem worthwhile at all.
It's all or nothing at this point.

Current weight 166.2
Goal weight 155.0  
And that's goal weight forever, that's thin enough, that's the weight to reach and to maintain.

Posted By: Fitness2009 Add Comment | Comments (2) Top
10/04/2009 20:43

I'm still trying...maybe

Here is a fair statement "I want to try to lose weight."
And I've wanted to for about a decade.
But actualy trying?  that's anothr story.
After my 3pm meeting, I'm planning to go to the gym and work my lil' butt off.

I pulled out some old fat pictures of myself and posted them in my journal so I'll have tha motivational reminder not to gain weight....
...and apparently I've decided to start keeping a journal.

I'm always afraid somebody will find it!

Posted By: Fitness2009 Add Comment | Comments (2) Top
09/10/2009 19:32

healthy

I need to start eating healthy food, really I'm feeling quite guilty about the pie I ate at lunchtime, and about the GUT I have now but i didn't have it six months ago (in February when I went to puerto rico). 
 
A healthy diet I could stick to day after day, that would be an idea, a new idea for me.
 
Four square medium size meals every day.
 
400-450 calories at each meal
 
two cups of green tea brewed every day at work 
 
Yes, yes, that would be the life.
 
If I could imagine such a world, what would it look like?
Breakfast would be oatmeal with pecans, every day.  Oh and blueberries. Oatmeal with pecans and blueberries (they're sooo good for you)
 
Lunch would be brown rice, a scrambled egg mixed in, and ham or turkey slices. I could eat 400 calories worth of that.
 
aftwer work: definitely vegetables. A healthy salad including carrots, snap peas, raddish and spinach.... with avacado dressing.
with a side of toasted wheat bread and strawberry preserves.
 
then I'd go to exercise after that, each and every day (well, every day that I don't have specified plans such as work) I'd go exercise at about 5:45 pm. It could be sooo nice.
 
dinner: A sandwich and a side of green beans.  Since variety is the "spice of life" maybe also a little trail mix: apples/grapes/almonds.
 
Grocery shopping list: (but of course I wouldn't have to buy all this stuff every time, because some stuff like mustard just one container lasts so long)
 
  • apples
  • grapes
  • avocado
  • lettuce for salad
  • carrots, diced
  • sugar snap peas
  • radish
  • spinach
  • veggie slices
  • almonds
  • pecans
  • brown rice
  • bread
  • extra virgin olive oil (for frying those eggs)
  • mustard
  • strawberry preserves (low sugar of course)
  • Oatmeal
  • deli meat
  • soy milk
  • Eggs
  • frozen blueberries
  • calcium supplements
  • iron pills
  • lactose intolerance pills, but I wouldn't need my lactose pills in this case because in this scenario, I wouldn't be eating any lactose.

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    Posted By: Fitness2009 Add Comment | Comments (2) Top
    09/10/2009 19:01

    Lunch

    today I ordered dessert at lunch. last night at dinner I ordered an appetizer, and now I'm feeling guilty about both.
    I haven't had any time to work out, that's my excuse for not working out. Even though all I have to do is put on some running shoes and take a jog.
    Maybe tonight after work I'll jog. when is after work? Well work started at 7:30 this morning, I came to the office. And after work I have to ref a volleyball game, more work, from 5:30 until about 8:00pm.
    But after that I feel like I've worked over 12 hours, and don't want to go "work out" . 
    Maybe I should refer to it as exercise instead of work out. Takes the "w" word out of it.
     
    the idea of exercising is a romantic idea. The actual act of doing so is not happening for me much at all lately. 
    Thank goodness it's Thursday.
     
    -----confession: I let my gym membership expire, and I don't know if I can re-start it or not because I'm not in the system anymore.  Long story. but eeeek I may have really really screwed up this time!

    Posted By: Fitness2009 Add Comment | Comments (0) Top
    08/25/2009 14:52

    list

    Here are the list of reasons to be on ep.com
     
    want to have a healthy BMI
    want to eat all the nutritients and vegetables possible
    want to maintain a healthy weight for the sake of my knees, back, ankles
    want my clothes to fit better
    want to go shopping and enjoy it
    want to wear a bikini comfortably (which did happen for me back in March)
    want to go to the gym
    want to exercise for a healthy heart and circulatory system
    want to exercise for endorphins that make you feel more positive
     
     
    wait... change all the "want to" phrases to "need to"
    hehehe

    Posted By: Fitness2009 Add Comment | Comments (1) Top
    08/20/2009 15:35

    renew

    I have a renewed sense of obligation to my well being.  Today after I get off work, I will go to the gym no matter what.  Once I'm there, I'm going to burn as many calories as I can.
     
    For lunch, I'm very tempted to eat left over chinese take-out. Other options in the house include a microwave dinner from SmartOnes, oatmeal, ww bread. If I really strive, I may be able to find one veggie or fruit somewhere in the kitchen.
     
    I'm not going to spend any money on eating out food at least for today and tomorrow. Grocery shopping, at least to pick up some apples, should be done as soon as I can.
     
    There's got to be some drive somewhere in me to change my eating habits and get back to exercising as much as possible.

    Posted By: Fitness2009 Add Comment | Comments (2) Top