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Ten Diet Tips

I haven't given up on my healthier lifestyle. It is actually going really good!  I am very excited that I  hit a milestone.....

 

30 lbs lost!! {happy dance}  

Things are becoming so much easier now that I am creating new habits.  I don't have very many cravings anymore . I can actually watch other people eat things that I used to love and not cheat and have them myself.  I also love the new program that I am doing.  Yes, things are going really well.


For weeks I have been working on this post.  The tips are from Chris Powell with my own personal experience.  These are things I am glad he brought to my attention and they are working for me.

#1 Believing!

I had to learn to believe in myself.  I had failed so many times at different diet plans, and lost and gained the same weight, I really couldn't see myself succeeding.  You have to believe in yourself!  You alone have to make up in your mind that you are going to do this for yourself! A healthier you!

#2 Keep Your Promises

This reminded me of the many New Year's Resolutions that I made.  They lasted a few weeks and I was right back at my horrible habits.  Don't let yourself down by not keeping your promises.  If you succeed, it will be because you kept them!

#3 Make Small Promises

Don't set yourself up for failure.  Make small promises and once you reach that goal, add another.  One small promise that I set was to eat breakfast.  That was so hard for me, yet I have finally made it a habit.  Each day I have a nutritious smoothie to start my day.  Another is to walk at least 10,000 steps a day.  It was a small thing, that now I can easily attain.

#4 You Can Fall without Failing

I have lost track of how many times I have fallen.   I would kick myself and get so upset when I failed.  Then I would binge eat and gain everything I lost back.  Now I have come to realize that slip ups will happen!  You just have to make sure that when you fall, you get back up!   It is not failure as long as you get back up and get back on track.

#5  Unite

It is so important that you get friends and family to support you!  It helps to have someone to be accountable to.  I have numerous people around me that encourage me or are there when I need a little shove in the right direction.  Let them be a part of your success!

#6  Keep it Convenient

One of the biggest areas that people fail in, is that they get busy and grab food on the go.  That is why it is so important to keep it convenient.  Plan meals ahead and haven them ready to go in the refrigerator.    Then all you have to do is warm them up.  I have found that very helpful. 

#7  Shakes

I mentioned this earlier.  I now have added protein shakes to my day.  It is one way that I get a meal with all of my nutrients.  It is also a nice treat! I feel like I am eating ice cream when I blend it with ice.  Yummm!

#8  Feed Your Cells

It is so important to add variety to your meals.  Eat your vegetables, which is a great way to feed your cells.   Think green!

#9  Hydrate! Hydrate!

This is one area that I really struggled in!! Drinking Water! You are suppose to drink half of your body weight in ounces.  So if you weigh 150, you should drink 75 ounces of water.  It is so important to the success of your weight loss and becoming healthier.  I really don't care for water, so one way I reach my goal is to add flavor drop ins.  I now have no problem drinking all of my water.

#10  Exercise! Give me 5!

In the book, Chris Powell encourages you to exercise just five minutes a day.  That is nothing!  You will find yourself easily adding 5 minutes hear and another five minutes there.  I now spend at least 90 mins at the gym.  If I don't make it to the gym that day, I try to make sure I get my 10, 000 steps in.  Exercise has been a key to my weight loss.  At my age, the weight just doesn't come off without it!

 I have found these tips to be very helpful to reaching my goals so far.  My changes are finally becoming habits and I so excited to finally see the changes that I have been longing to see.

Remember....you didn't gain the weight overnight.  And you won't lose it overnight!

Linking Up With:

Loving my FREE Polar HRM

When I started this journey, I told myself that I was going take one thing at a time.  So many times I have rushed out and bought things and didn't even finish what I was set out to do.  My first investment was my Fitbit.  (which I LOVE!)  My Fitbit keeps track of my everyday steps and synches with My Fitness Pal.  It has been a big help to keep me on track.   

 

Now that I am doing more than just walking, I have decided to buy a HRM for more exact calorie burn for when I do incline on the treadmill, weights, and toning.

I just went with the basic Polar FT4 HRM.  

It is perfect for just knowing your heart rate and calories burned during a work out.

  Now there is no guessing and hoping that my calories are correct or not.

You know what else is awesome about this......I didn't pay for it!! I used my Swagbucks to by Amazon Gift Cards and bought the HRM through them.  Amazon had the best price anyhow.

{What is Swagbucks? Check out the post here and here!}

Here are my last two work outs.....during the duration of the work out it will tell you your heart rate and as you scroll through, it will tell you the duration and calories burned.

I really like how easy it is to use!

What are some fitness tools that you love?

Coming Soon......

I have invested into some new toning tools that I have been having fun with.  Also.....I have some new yummy foods that I have been eating.  I'll be sharing those also!

Have a great Sunday!

The Vemma Bode Challenge for Me!

Oh my....where do I begin?  There has been so much going on and a lot of changes on this journey of mine.  Nothing bad! Actually some great changes!  Let me start here.....

Around six weeks ago I took the time to read this book.  I was at a frustrating plateau and struggling to stay focused.  I was working hard, but the weight wasn't coming off.  After reading this book I was very excited!  It was awesome!




Chris Powell believes in carb cycling.  The carb cycling caught my interest because I have had great success with the low carb plan.  I can flat lose the weight on low carb, but it isn't a long term plan for a healthier lifestyle.  But this plan was doable! 

I was so pumped and I immediately down loaded the Vemma Bode App and got started! For one month I followed the app, without the products that they suggested.  At the time I didn't know much about them and just followed the plan from the book.  The app was a big help.  It reminded me when to eat and gave wonderful tips to make me successful.  It was also amazing having Chris and Heidi Powell on my iPhone giving me tips and cheering me on!



The plan was working! I did so well the first month that I took the steps to find out more about the Bode 12 week challenge and the Vemma Bode products.   As like many plans it does have a cost, but I was committed and ready to do what it took to be successful.  I am already 6 weeks into the program and two weeks with the Vemma Bode Products.  The results with the Vemma  Bode products have been wonderful.  I am excited to see where I will be at the end of the 12 weeks!    {I do not represent these products; this is solely my opinion.  But if you decide that you are interested, Vemma Bode has a great friend referral program and I would love it if you mentioned my name.}

NSV:  After 6 weeks - 3.5 inches

{  If you are interested and finding out more about the vemma products let me know.  I can give you the rep's information.}


I am getting ready to finish my sixth week, but because of the products I started over.  So really I am ending my second week.  Ten more weeks to go on my challenge!   Goodness!  There is so much more to talk about but I will save it for another post!  I hope all of you are finding success in your healthy journey! You got this! Don't give up now!
             

Variety is the Spice of Life

Hello everyone! Hope your summer is going great for you!  I am longing for the cool days of fall.  It has been a warm summer in the valley and it really makes you very lethargic.  Everyday day, every week, my healthier journey becomes easier to do.  In the past I would be very bored and would have given up by now.  It reminds me of a song that we sing in church.....I've been on this journey a long time, and I'm not tired yet!  I just keep plugging along and try my best everyday.  I love the below cartoon I came across.  It is so true!  I know that I am going to slip a time two, but I don't want to go back to where I began.  In years past I would totally give up.  I am NOT going to climb the same hill twice! No more!

When eating healthier I have learned that variety is key.  As the title says, Variety is the Spice of Life.  Some people can eat the same ole food everyday, but I am trying to introduce new foods so that I will not get bored and reach for unhealthy choices.  

This is a new snack or breakfast that I have tried.

Ezekiel Bread, Natural Peanut Butter, & Rasberry

It is actually very good and when having protein, it helps to stay satisfied longer.

I know this is crazy, but I am not a vegetable eater.  There is only certain ones that I will eat.  I don't really care for tomatoes, but I make myself eat them.  Cucumber is my new like.  Here I made a cucumber sandwich.  I am really trying to incorporate more veggies into my meals.  It has turkey, tomatoes, and mozzarella cheese.  It was pretty good snack. 

It really helps to have veggies cut up and ready to go.  Here are different colored peppers ready for my breakfast omelets.  Aren't they pretty?

This is just a few things that I have been eating lately! I will share some other things soon!

Hope everyone has a healthy and wonderful week!!

Busy Summer

Hello Everyone!!   I know it has been a long time! But my summer has been crazy busy and something just had to go.  I am afraid it was blogging. But not for good! Just until the beautiful, sunny days are not calling my name.

When the summer heat arrived in the valley, I was having a hard time finding motivation to exercise.  I even cut back on how many days I exercised.  As it is every year, I eventually start getting used to the heat, and will find motivation again to get moving.  

I promised myself this summer that I was going to do some things that would be a new challenge.  I went to our church teen camp as a counselor.  Every year they hike to the top of Donkey Rock.  I knew it wouldn't be easy, but I just had to try.  I was assuming that it was just going to be a trail or a road.  I was wrong!  Through the years they have forged a trail up the side of the mountain.  It was going to be a quite a challenge for me.

We started with 116 hikers.....

Our first challenge was crossing a creek over a log.  Easy peasy to what was to come!

Here the trail starts to climb.....

As you can see, it was single file, straight up.

After awhile,  we started hiking through bushes also.

Then came the rocks!!  Up and sometimes over  we went!

I was getting tired and pushing myself harder then I ever had.  Right before the final climb to the top, we came to some more rocks.  It was climb through.....or climb over.  Yeah right!! I could see myself getting stuck! But I trusted our guide and he assured me that I could make through.  I really need to save what energy had left for the final climb.  I made it through.....sideways at the end. Whew!!

Exhausted I reached the final climb! Thankfully one of the men in our church was waiting to help the ladies, and he helped propel me the the top. :o)

The view was worth the climb!  Absolutely beautiful!

Another thing to check off of my bucket list......I climbed Donkey Rock!  116 started to the top and 114 made it!

But what goes up.....must come down.  Going down was just as hard as going up.  I got most of my scrapes and bruises from going down.    Leaving the top you can see the rocks whe had to climb.

Down....Down....Down.....we go!  It took us one hour and 15 mins to get to the top and 45 mins to get down.

A challenge was met and I was very proud of myself.  No I am not ready for Half Dome at Yosemite, but I may hike Donkey Rock again.  Well see.....

I hope everyone is doing well with their healthy journey.  I hope to check in with you and see how you all are doing!

Have a wonderful weekend!!

Finally More Progress

Finally.... Friday I weighed in and had a huge weight loss of 3.4 lbs!!  That is a grand total of 26.4 lbs!  {happy dance}  I finally hit my first goal goal of 25 lbs!!  It took almost 16 weeks, but I didn't give up!  I will tell you one thing I did different last week.....I drank LOTS of water.  {I must have burned a lot of calories running to the restroom. :O) }  We had a really busy weekend, so I took a logging break.  But I am back to the grind today.  I am going to keep doing what I am doing, because it is working!

I hope everyone is doing well! I hope to get caught up on my blog reading this week.  Have an awesome week!!

Unexpected Motivation

It was Monday, and it was my first day back to the gym after our mini-vacation.  Tonight I was making myself work out.  I was feeling a little lazy after a fun weekend with family.  I walked to through the gym and since I have been going to the gym since January 1st,  I am starting to recognize the regulars.  This particular night, an empty treadmill was next to an elderly patron.  She comes very regular and we have only just greeted each other with a smile and a wave.   Tonight, she greeted me and asked me how long I have been coming.  She noticed how faithful I have been and she could see the changes.  You can?  I was so surprised at her compliments, but excited also.    This little lady is go getter!  I have been watching her, because she faithfully walks six miles on the treadmill,  with incline too!  Tonight she asked me how old I thought she was.  She looked to be my parents age, so I guessed in her seventies.  I wasn't right!  This amazing lady is in her eighties.  88 to be exact!  And she really IS amazing!!  

 She was really talkative this night and I just listened.  She exercises five days a week because she has to stay healthy.  She believes that what she is doing is keeping her out of a convalescent home.  She knows the day she goes will be the beginning of the end and she doesn't want that.  She exercises five days a week and does not eat after 5pm during the weekdays.  She is a little more flexible on the weekends.   She has not eaten a hamburger or hot dog for 25 years and never eats fried foods.  If she has pizza, she never has meat on it, it is just veggies.  One of her weaknesses is chocolate.  She does allow herself to have that.  She amazingly does not take any meds besides her vitamins.  That is fantastic!!   At her age, she says that her metabolism doesn't work anymore and she has to keep from gaining weight.  That is why she eats right and exercises daily.

I listened attentively to her talk.   She was proof of the rewards of a healthy lifestyle.  That night I walked in lazily, without a lot of motivation.  But after talking with Ms. Amazing, I felt ashamed of my thoughts and was more motivated than I had ever been before.  This is not a short journey.....it is a long journey that will have long lasting results.  I can honestly say that I did not expect to be motivated when I went to the gym,  but I got more than I bargained for.

Where Has the Time Gone?

My sincere apologies.....I cannot believe my last post was May 28th.  What a horrible blogger!  I really have good reasons.  I have been busy with LIFE! :-)  But it has been a good busy.  I have gotten a lot of projects done that I have been wanting to do.  And also, I am still making my fitness goals which take time away from the computer.

This week has been my first week back to normal work out schedule.  Taking a week off really helped my calf to heal.  I worked out on a modified schedule of three days last week.  This week will be a little messed up because of vacation! Oh beautiful San Diego is calling my name!  My niece is graduating from 8th grade and we are looking forward to a few days down south.  Anyhow....I am so glad to get back to working out.  This week I am back to incline on the treadmill and alternating days I will be using hand weights.  Time to tone these flabby arms!!  I could not believe how much of a difference hand weights made.  I was sweating  like I was running a marathon!  I also read that you burn more calories using hand weights.  Tone and burn calories, that is a win, win situation!

Fitbit totals are down, but they will be back up next week.

I love to read everyone NSV's and at times I have a hard time of thinking of my own.  But I have two that I want to share.  We have stairs to our balcony at our church.  Usually when I walk up the stairs they are a killer and I am huffing and puffing and need an oxygen tank.  I was so excited to walk up the stairs our last service a few times and it was a breeze.  That is a huge improvement for me!   Also, I just made a new exercise skirt for myself.  Since the last time I made a skirt, I had to take two inches off the waist.  I am so excited that I am losing inches!

I hope everyone is doing well and staying encouraged!

Remember....

Have a wonderful weekend!

Rest....

This is my rest week.  I really hope that by the end of this week I will be able to get back to exercising.   The guys just left to the gym and I almost went.  But I reminded myself that this is for the best.  Maybe by this weekend....

I was pretty excited this morning!  I stepped on the scale.....I stepped on it again....for the third time I stepped on it.  I couldn't believe my eyes! I have finally lost 15 lbs.! (Since March 1st) For a total of 23 lbs.  {happy dance}

Fitbit Update:

Steps were down this week and I expect them to be down next week also.  

I hope everyone is having a great week!! Keep up the hard work!

Sometimes a Break is What you Need!

What a week!! I had really hoped to end this week on my way to recovery, but that is not the case. Because I didn't want to lose momentum, I pushed myself to exercise my normal routine.  I think because I rested my leg over the weekend, I completed Monday okay.  By Tuesday, I was hobbling and I couldn't hardly complete a mile.  Wednesday I decided to walk, but without incline.  That really helped, except by Thursday I was struggling again.    Now it is Friday and not only is my leg not getting better, the bruising is just beautiful on my leg.  I do not want to have another week like this week, so I decided that next week I am going to stop my routine and just rest and ice my leg.  I'd rather do this then keep struggling the next few weeks because I am making the injury worse.   That is the plan, and I hope I can stick with it!

I didn't weigh today because the Dietbet that I am doing started yesterday.  I will weigh again next week.  Not being able to exercise is going to make for a rough calorie week.  You definitely can't eat as much when you not exercising.  So I am going to..... 

Hope you all have wonderful weekend!!

Diet Motivation

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A Slight Setback

 

  I guess with age comes the injuries.  Friday night was very disappointing for me.  I was playing volleyball with the church ladies and lunged to get a ball.....that's all it took to put me out of commission for the rest of the night. I knew exactly what I had done, because it happened a few years ago, and I remembered the pain.  It wasn't  as bad as the time before, that is why I used caution and stopped while I was ahead.   It is a hamstring tear, otherwise known as "tennis leg".  The main reason this happens is not stretching properly.  The first time this happened I was off my leg for weeks.  Thankfully it wasn't as bad this time.  I can kick myself for not stretching better.  I don't want to be sidelined while I have momentum going.

I iced my leg over the weekend and I could feel it getting better.  It was sore, but I could walk on it and stretch it some.  Thankfully tonight I was able to walk on the treadmill without too much pain.  But because I was compensating for my calf, my knee hurt after walking.  Slow and steady....I will have to take it easy the rest of the week.

My Fitbit totals were great this week! I actually had more steps this week than last week!

My goal this week is to still go to the gym five times this week and at least 12,000 steps a day.  Hopefully my leg will be back to normal by next week.

I hope you all have a wonderful week!