Getting Healthy for Dummys

YOUR INPUT NEEDED!

FACT IS

EAT Less, BURN More, LOSE Weight, PERIOD!

That's the formula, AMEN!  

 No magic pill, diet, or workout is the ONLY WAY

How you do it, is up to you.  

YOU MIGHT ASK...

"How do I know how many calories I should consume in order to lose?"

FIRST: Write down everything you're eating in a day and add up the calories

NEXT: Subtract 500 from your beginning daily calorie count. One lb. of fat equals 3,500 calories, so removing 500 calories every day should cause you to lose 1 lb. every week. Your new total is your beginning diet daily calorie count. (livestrong.com)

ANOTHER FACT IS

• If you've successfully lost weight YOU have a "what worked for me!" story

AND...

•  Everyone wanting to lose weight are curious about answers to the same burning questions

1. What program did you follow to lose your weight?
2. How much did you lose?
3. How long did it take you?
4. Did you fail along the way?
5. Have you maintained it?  For how long?

Share your story of success and help others...

...Your story may just save others from wasting their money looking for answers in those darn magazines at the checkout titled: LOSE 150 POUNDS IN 4 WEEKS! 

Ready? Set? Go!!!

(And for those of you looking for Motivation...
Take a look!  YOU CAN DO IT!  Just Believe!)

http://youtu.be/RrDpEI9FpZ0

It's just me Val, Ciao!

SHORT CIRCUIT SABOTAGING YOUR FITNESS DAY WITH A PLAN

In my faith circle it's a well known fact that the enemy comes to kill, steal and destroy. He can steal your joy, kill your spirit, and destroy your best intentions so start your day armed for battle even before you get out of bed!

Plan, Plan, Plan

Plan to succeed tomorrow, by creating a plan today. It's self sabotaging our success if we fail to plan for what we want to get done.  Get that plan down the night before and be prepared!  To flip a switch for me this week I did just that!   I determined I was going to fight back any tendency to sabotage me and put a plan in place the night before...

Workout Plan

Part of my plan was to put out my workout cloths the night before so I could walk in the bathroom the next morning, wash my face and see them, reminding me to put them on and get to my workout!  I did just that and succeeded at getting my workout done first thing - my day felt so free!  It had a positive trickle down affect as well.  I then wanted to eat right because I invested in ME so early!  It set the stage for having a GREAT Clean Eating and Fitness day!

Meal Plan

I didn't include this and failed the first couple of days  I highly recommend that you create a Meal Plan the night before. Include; Breakfast, Lunch, Dinner and Snacks!  Print out copies, post it on the fridge and put a copy in your purse/wallet in case you go out to eat.  Pick up that plan and read your intentions for any of your meals dependent on where you are in your day and this will help you stick to your plan, even on a restaurant menu, You are arming yourself to fight off the enemy of Sabotage by carrying your plan with you and following it!  It doesn't have to be detailed but rather include food item entries such as 3 oz protein, 1 srv veggies,  1 carb, etc.  This gives you flexibility in creating off of any menu and really really helps!  You will be forcing your mind to follow the lead of your will!  Fight back with a daily meal plan that is with you at all times!

Write Write Write

Plan time to journal!  Oh how this wards off the enemy of Sabotage!  Write your thoughts down each night and morning!  However you write doesn't matter, shorthand, bullet points, long sentences and paragraphs...it doesn't matter but there is such comfort and satisfaction, as well as freedom when we do a 'mind dump' as I call it and get all of our thoughts on paper, or in a word doc text.  You don't have to be a writer to do this.  The goal is to free your mind from sabotaging thoughts, and the other side is writing down accolades or pats on the back and reward yourself with that.  I promise you this will be healing and rewarding!

Sleep Sleep Sleep

Plan on going to bed early each night.  I don't mean ridiculously early but when you feel those sabotaging junk thoughts starting to push you around "have a snack, you can cheat, do it do it!"  GET TO BED!  That's your queue!

I have started practicing these planning tips and it is really helping to gain my joy and spirit back as well as turn my best intentions into realities and successes.

DON'T JUST TRY TO PLAN!    

A wise man, my dad, taught me long ago how to pick up a pencil.  He said "Val try to pick up that pencil!" So I just picked it up and said "There I did it, easy!"   He said excitedly "NO!" "I said TRY to pick it up, not pick it up!"  

Yogi Berra once said "If you come to a fork in the road, just take it!"

You see people, if you only TRY to do something you sabotage yourself to not get it done. Instead you have to just DO IT!!!

It's just me, Val  Ciao!

WHAT'S STOPPING YOU FROM STARTING?

What's Stopping You From Eating Right and Working out?

EXCUSES?  Any of these sound familiar?

• Projects at work are taking up my time
• House projects have to get done in any free time I have and I have so little time
• I have errands to run this morning and then an event later, no time
• I'm overwhelmed with how out of shape I am and this is going to take so long

Truth is these excuses will always exist as long as you are alive.

So how do we work around them?  We don't!

We have to come to a point where we are so determined to Eat Healthy and Work our Body for Health that nothing will stand in the way.  We must set a time and always have a Plan B time ready should an emergency find it's way into our lives.  Trouble is some of us live for crisis and emergencies arrives daily!  Excuses, Excuses, Excuses.

How important are YOU to you?  

How important is your health?  

What's holding you back from taking the first step?  

In an earlier post, (Flip a Switch) I mention several reasons why we procrastinate.  There are also just plain lies we keep telling ourselves like 

• I'll do it in just a minute, let me finish this
• I promise myself I am going to start tomorrow
• I am going to start fresh on Monday, let me just get past this weekend. 

 

   Today Is Monday!  

FLIP THAT SWITCH NOW!

Here are some quick tips to get started:

• Use this handy link to get started now!  http://www.caloriesperhour.com/
• Figure out what your healthy weight should be and vision it for yourself (get a picture in your mind)
• Figure out the calorie intake per day to reach your goal and write it down
• Incorporate exercise to get some fat burn in and muscle tone going
• Set a time everyday to workout, with a Plan B time for emergency situations
• NOW, STICK to it, don't let anything come between you and your workout
• Start with a simple 15 minute Walk for the first week, 
• Add another 15 min walk to that in your second week, 
• Pump up the volume and do 5 min of fast walking to each 15 min walk, 
• Pump that up to 10 min in your third week, 
• Add some light dumbells for arms in the 4th week
• Write, write, write...journal your progress and setbacks...it helps!

There are so many helps out on Google for beginners. Just get moving!

YOU CAN DO IT!  You are so Worth It.  So get up right now and choose health, take that walk, plan out your meals, do simple baby steps to get to the goal and guess what?  You'll be there before you know it!

I believe in you and me.  Do you?

It's just me, Val  Ciao!

10 With A 'TUDE

IT'S JUST FOR A MONTH

I'm so bad at setting goals and sticking to them.  My heart says 'just do it!' and my mind says maybe later'.  My attitude is a moving target and it needed an adjustment!

10 WITH a 'TUDE
Yes I am going to stop saying to myself just get it off and do it quick, then just maintain, because, it never happens.  I am my own worst enemy.  So I came up with a reason I have to shine and meet goals.

10 WITH a 'TUDE

 10 pounds at a shot, every month

May is the start

2 POUNDS a WEEK  Two pounds a week should do it and that seems manageable.  It's all mind over matter, or in this case FOOD.  Two pounds a week is basically 1000 calorie a day reduction across a week.  A combination of portion control and exercise.  It's easy!  Or is it?

1 DAY AT A TIME  We can do this if we take it 1 step, 1 goal, 1 day at a time.  My goal is to lose 10 pounds this month.  The first step is to plan ahead, write it down, eat and train each day according to plan.


JUST YOU AND ME I already know I can't do this alone.  I need support and encouragement, I need a partner, and with that support and accountability the goal is that much more realistic to reach and it becomes a team effort which is always more fun.   We need each other

JOIN ME!   EAT - WRITE & TRAIN YOURSELF HEALTHY is a Facebook Page you can join, come join us and be part of the challenge!

FREE GIFT - Tosca Reno, the author of the Eat Clean Cookbook, is supporting 10 WITH a 'TUDE by signing a copy of her book and we are giving it to the person that offers up the most posts of encouragement on the Eat - Write & Train Yourself Healthy facebook page during the Month of May.

So join us today!  http://www.facebook.com/#!/pages/Eat-Write-Train-Yourself-Healthy/186402644737641

It's Just Me Val, Ciao!