Good Choice For Lunch

Lunch right now is my biggest battle. Everyone in my office at work goes out to eat at the horrible places. The places where it's so hard to not get something good for you.

Today I had Subway. I got a nice good sub and water. I avoided the chips and soda. I am proud of myself. 

I am really working on my lunches. Tomorrow I am going for a salad or some soup and fruit.

If It's Not One Thing It's Another

So I take an emotional setback to bounce back. Now I am taking yet another one. It's been such a pain.

My Grandfather [Dad's Dad] passed away Dec 12, 2007. We found out tonight. It's been a off day now. The man was in no way or shape or form the nicest man but he was at the same time. Ya know? It's difficult to explain.

Tomorrow will go better. I hope.

Morning Workout & Bad Lunch

I'm proud to say that I did do a 20 minute workout before getting the kiddos off to daycare and myself off to work. It felt good but I want to do more. I just got into my workout and I found that I had to leave due to the weather. We've had some strange and nasty winter weather here.

Lunch today was awful. I was going to buy something from the grocery store but instead ended up going out with my co-workers. BAD Miranda!

Note to self - no more eating out.

I work in a bank located in a grocery store. There is no reason to go out to eat. So I need to find healthier choices in the store. Although salads do get old after awhile. I think tomorrow I will browse the grocery store on lunch and find healthier alternatives. That is my plan. I need simple lunches as I don't want to cook a full blown meal in the mid day lunch hustle.

Mini Goals

My Mini Goals for each day this week are:

1. Morning Weigh In, Every Morning
   
2. Morning Workout
   
3. No eating in front of the tv
   
4. Write a Journal Entry
   

They are very simple goals but I am working to break them from goals to habits.

10 Ways to Beat Winter Blues

1. Exercise
   As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those "feel good chemicals" that improve your mood.
    
2. Eat a Healthy Diet
   What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.
    
3. Get Some Sun
   Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors (and don’t forget the sun block—even in the winter). Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to "full spectrum" bulbs. These mimic natural light and actually have the same affects on your mind as the real thing.
    
4. Act on your Resolutions
   A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.
    
5. Avoid Binge Drinking
   Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.
    
6. Treat Yourself
   Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls (or guys) night out, or sporting event.
    
7. Relax!
   You’re busy! Work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities (covering a shift for a co-worker, bringing food to your son’s class party). Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.
    
8. Embrace the Season
   Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last—after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.
    
9. Get Social Support
   Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.
    
10. Catch some Zzzz’s
    People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep—those 12-hour snoozes on the weekend can actually make you MORE tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday.

The Shape Up 8 Week Challenge (Workout)

I am going to try this and see how it pans out for the next 8 weeks. I am going to try to get this workout in 4-5 times a week. And each week has a fitness assignment. Tomorrow morning I plan on getting up an hour and a half early to get in a workout and shower. Now I just need to get my butt to bed.

Warm Up
Calf stretch

Stand facing a wall with your right foot close to the wall and your right knee bent. Place your hands flat against the wall at shoulder height. Now stretch your left leg out behind you as far as it will go without lifting your toes or heel off the floor and lean towards the wall. Hold for 10 to 30 seconds and relax. Switch legs.

Quad stretch (front of thigh)

Stand with your right hand holding on to the back of a chair or pressed against a wall. Bend your left knee and bring your left heel up to your bottom grasping your foot with your left hand. Your back should be straight and your shoulders, hips and knees should all be in line. Hold for 10 to 30 seconds. Switch legs.

Hamstring stretch (back of thigh)

Stand up straight and place your right foot onto a table, bench or chair so that your leg is almost parallel to the floor. Slowly move your hands down your right leg towards your ankle until you feel tension on the underside of your thigh. Try to lean forwards from the hips, keeping your back straight from the tailbone to the top of your head. Hold for 10 to 30 seconds. Switch legs.

THE WORKOUT

Squats (work the legs and bottom)

1. Stand up straight with your arms at your sides.
2. Keep your feet shoulder-width apart and your head up. There can be a slight arch in your lower back.
3. Slowly bend your knees while pushing your rear out as though you are about to sit down. Keep lowering yourself down until your thighs are almost parallel to the floor. Make sure your weight is on your ankles so your knees don't extend over your toes.
4. Tighten your thighs and buttocks for more of a challenge.
5. As you come back up to a standing position push down through your heels. Repeat 10 to 15 times.

9 Hidden Reasons To Stay Motivated

1. Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

2. Fit into that dress

It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.

5. For your kids

And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.

6. Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The ‘wow’ effect

Picture this: Walking into a bar, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.

8. Spread the spark

When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.

9. Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

1 Step Back, 2 Steps Forward

"Fall seven times, get up eight." - Japanese Proverb

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

"The gem cannot be polished without friction, nor man perfected without trials." - Chinese Proverb

"Never give in. Never. Never. Never. Never." - Winston Churchill

"Great works are performed not by strength but by perseverance." - Samuel Johnson

I am working to make this a positive thing not just with my weight but with me. The whole me. So far everything has been pretty good. I've had my emotional ups and downs.

I'm still re-working to my goals. They had gotten blurred the past few weeks. It's been so hard on me balancing work and the kids and being the SuperMom that I want to be. It's been sorta draining on my entire body a a whole.

Being the SuperMom is not as easy as you'd think. I'm constantly finding that there is not enough hours in the day to get everything done that I want to. So I've spent a week or so evaluating what my priorities are. Where I can cut the little things out. It seems that when it comes down to it my workouts suffer.

That has been my biggest problem. I can totally stand up and take responsiblity for it. Now that I have taken the responsibility for it I need to figure out where to make changes. So that is where I am at right now.

I know one is my sleep habit. I am staying up way late and getting up like 30-45 minutes before work. I need to stop that. I need to start going to bed around a resonable hour and getting up early to get everyone up and going. So we are working to change that. It's a slight change. But hopefully that will give me time in the morning to at least get my crunches in.

Eating...

The past 2 days I've done so well on eating. Yesterday I went and bought a salad and strawberries. Today for lunch/snack I bought fresh strawberries. I work in a little shop inside a grocery store so I am trying to make use of the fresh foods they have. They sell a variety of fresh foods. I am proud of my eating but I am working on keeping it going.

Help Me Keep Going!

Man things have been insane lately.

I've being doing a yo-yo in weight. I was doing so great and then I am struck with emotional set backs. Which affected me much more than I thought it would.

I've been working through it a problem at a time.

One of my biggest problems is taking my lunch to work. I work in a bank that is inside a grocery store so I have options I just need to explore a few more ideas besides sandwiches and fruit. I have limited cooking outlets at work and salads get a bit old after awhile. I just need to spice it up.

My work outs are lacking. I need to get my butt in gear.

I am trying to make a workout schedule around my work schedule. I need to make something work out. I have looked at the gym memberships. Although I can't afford it right now as I am paying my college tuition. So the gym was pushed back until I get done paying back my tuition and paying for the next semester. Hopefully around mid to late Jan.  Going back to school and doing all the walking on campus should help too.

I've been doing the best I can right now. I am not use to working the 40 hours a week plus keeping up with the house and the kids. I am getting it down. Somewhat. I need a bit more planning to get things going smoother.

Oh, I am also remodeling my storage room to finish it off and make it office/study. I want to put my desk in there and make me a study area for school. Plus make the back of it storage. That way I can store stuff plus have my extra area. Then I will move the baby back into her room. And clear out my room and make more room. Right now it's wall to wlal furniture. I hate it. I also need to redo my cabinets and flooring in my kitchen. I am going to do that with my Dad's help as well. So we have a bunch of projects to do. That'll be a nice workout doing those.