100 DAYS OF WEIGHT LOSS--DAY 9
SUNDAY JANUARY 9,2011
HERE'S WHAT I WANT
You'll discover the secret to getting exactly what you want from all the support people in your life. But before you're able to let others know how to provide support and encouragement, you first have to decide what you want.
Think carefully about your true preferences. Decide what motivates you as well as what frustrates you.
WHAT I WANT FROM YOU
1) If you see me eating something that's not on my diet plan..........
A) Ask me, "Should you be eating that?" (Even though I hate this)
B) Ask me, if I've had a bad day
C) Give me a hug!
2) When I'm making progress such as losing weight...............
A) Compliment me on how I look
B) Tell me that you are proud of me
C) Praise me in front of others
3) When I'm struggling or gaining weight..............
A) Tell me you notice and really care about my struggle
B) Hug me and show me extra affection
C) Ask me how you can help
4) When I'm making progress you can't see (such as improving my self-esteem)....
A) Ask me how my efforts are going
B) Compliment me on how I look
C) Give me a hug
5) When I've maintained my weight (even though) I may still want to lose more...
A) Tell me you are proud of my current efforts
B) Compliment on my looks and my efforts
C) Ask me if I'm struggling or feeling discouraged
Post you answers on your refrigerator or some other location where your support people can be
reminded of what you want.
Mine is posted on the refrigerator!
Sunday, January 9, 2011
Saturday, January 8, 2011
100 DAYS OF WEIGHT LOSS--DAY 8
100 DAYS OF WEIGHT LOSS--DAY 8
SATURDAY JANUARY 8,2011
HELP ME PLEASE
To get support instead of criticism from the people you love, you may have to train them!
Today........
Write a list of things that people are always welcome to say in regard to your weight-loss efforts.
1. You look great!
2. Wow! I can really tell your losing weight!
3. Those pants are really baggy, you must need a smaller size.
4. I'm proud of you!!
Create a list of things you don't ever want people to do or say.
1. Can you eat this/that on your diet.
2. We can't go there, it'll ruin your diet.
3. I can't believe you ate that!
4. How's your diet going.
To Friends & Family::
Please do NOT!!!
Avoiding doing something or avoiding going somewhere because you think you are protecting me or my food plan!
SATURDAY JANUARY 8,2011
HELP ME PLEASE
To get support instead of criticism from the people you love, you may have to train them!
Today........
Write a list of things that people are always welcome to say in regard to your weight-loss efforts.
1. You look great!
2. Wow! I can really tell your losing weight!
3. Those pants are really baggy, you must need a smaller size.
4. I'm proud of you!!
Create a list of things you don't ever want people to do or say.
1. Can you eat this/that on your diet.
2. We can't go there, it'll ruin your diet.
3. I can't believe you ate that!
4. How's your diet going.
To Friends & Family::
Please do NOT!!!
Avoiding doing something or avoiding going somewhere because you think you are protecting me or my food plan!
Friday, January 7, 2011
100 DAYS OF WEIGHT LOSS--DAY 7
100 DAYS OF WEIGHT LOSS--DAY 7
FRIDAY JANUARY 2,2011
I CAN DO IT!!!
Practice saying the words "I CAN DO IT!" over and over.
Push them deep into you and use them as a powerful affirmation that you WILL succeed with your plan.
Today::::
"Write the words " I can do it".
Mentally remind yourself of this phrase at least 10 times today. Use this to cheerlead yourself!
I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT!
Write "I can do it because....." then a few supportive phrase such as "I'm capable of doing anything"
I CAN DO IT BECAUSE.........
{1} I have the help and support of my husband at home.
{2} I am focused, and have my goals firmly in front of me.
{3} I have the help of 100 days of weight loss" and the support of my friends
{4} I can do all things through Christ who strengthens me.
{5} Not doing it is NOT an option!!
Read your phrases after using them to reinforce your goals and build your enthusiasm.
Hmmm--"Enthusiasm" I think that's a huge key to success. I mean yeah, sometimes you have to "Just Do It", even when you don't feel like it, but imagine how few times you would have to "just do it" if you could maiintain your enthusiasm. But how does that work?!
Many programs, for weight loss and for goal setting in general talk about building your "why" or your "benefits list" or "advantages" if you should reach your goal. I have done this several times in the past, but I have never been good at keeping them in front of me. I think that's a change that i'm going to make!!
Enthusiasm is remembering WHY you'r doing what your doing.
Sometimes the motivation is in the doing, Success begets success. That is to say, you get off the couch, go for a walk or excercise and you feel good, and that feel good feeling motivates you to get off the couch the next day, and the next. I guess i'm back to what I said in the beginning--JUST DO IT !!
So heres the formula:::
Keep your enthusiasm high by cheering yourself on, and believing that you can do it!!
Keep your motivation high by focusing on the benefits, advantages the "why" of your goal!!
And when you lack either of those, keep doing it anyway, because in the doing, you'll find both those other things again....!!
FRIDAY JANUARY 2,2011
I CAN DO IT!!!
Practice saying the words "I CAN DO IT!" over and over.
Push them deep into you and use them as a powerful affirmation that you WILL succeed with your plan.
Today::::
"Write the words " I can do it".
Mentally remind yourself of this phrase at least 10 times today. Use this to cheerlead yourself!
I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT!
Write "I can do it because....." then a few supportive phrase such as "I'm capable of doing anything"
I CAN DO IT BECAUSE.........
{1} I have the help and support of my husband at home.
{2} I am focused, and have my goals firmly in front of me.
{3} I have the help of 100 days of weight loss" and the support of my friends
{4} I can do all things through Christ who strengthens me.
{5} Not doing it is NOT an option!!
Read your phrases after using them to reinforce your goals and build your enthusiasm.
Hmmm--"Enthusiasm" I think that's a huge key to success. I mean yeah, sometimes you have to "Just Do It", even when you don't feel like it, but imagine how few times you would have to "just do it" if you could maiintain your enthusiasm. But how does that work?!
Many programs, for weight loss and for goal setting in general talk about building your "why" or your "benefits list" or "advantages" if you should reach your goal. I have done this several times in the past, but I have never been good at keeping them in front of me. I think that's a change that i'm going to make!!
Enthusiasm is remembering WHY you'r doing what your doing.
Sometimes the motivation is in the doing, Success begets success. That is to say, you get off the couch, go for a walk or excercise and you feel good, and that feel good feeling motivates you to get off the couch the next day, and the next. I guess i'm back to what I said in the beginning--JUST DO IT !!
So heres the formula:::
Keep your enthusiasm high by cheering yourself on, and believing that you can do it!!
Keep your motivation high by focusing on the benefits, advantages the "why" of your goal!!
And when you lack either of those, keep doing it anyway, because in the doing, you'll find both those other things again....!!
Thursday, January 6, 2011
100 DAYS OF WEIGHT LOSS--DAY 6
100 DAYS OF WEIGHT LOSS--DAY 6
THURSDAY JANUARY 6,2010
PROTECT YOUR PROGRAM
Instead of depending on others to help you be successful with your diet, make a commitment that you will PROTECT YOUR PROGRAM at all cost!
Anytime you feel pressured to eat something, side step the pusher by saying, "Not just yet; Going to wait a little while."
Today watch for chances to respond to food invitations by using the "Not just yet; I'm going to wait a little while."
I dentify at least three high-risk times or events such as family gatherings or quit weekends. Describe how you'll protect your diet program during each of these.
When I first started reading through this exercise for the day I thought I don't need this. I don't have friends or family that are " Food Pushers". I never feel guilty about telling people i'm not eating that. But I remember a few weeks ago when I went to the christmas bowling party. Kay offered me a piece of cake. I said "No Thanks" I'm leaving it's 4:00 JR should be out there. Kay ran off and came back pushing a peice of cake into my hands!
Thinking back I realize that YES i do need to protect my program--even from my own feelings. My plan? I took it and brought it home to my husband JR.
99% of the time i'm happy going to a restaurant or some place and pick out food that fits into my plan! What bothers me most is when people start going against what they want or craving so they don't ruin my diet. Really--I don't need you making sacrifices for me! It doesn't help!!
It makes me feel guilty and makes me want to go off my diet so I don't feel like i'm ruining your fun. I'm not ever going to do that again!
At least one thing today that reinforces my determination protect your (MY) program at all cost.......
{1} Bought "Extreme Fit" {just incase I got board with the wii fit plus}
{2} Called a friend of mine that goes to "TOPS" ---She have had lots of success
THURSDAY JANUARY 6,2010
PROTECT YOUR PROGRAM
Instead of depending on others to help you be successful with your diet, make a commitment that you will PROTECT YOUR PROGRAM at all cost!
Anytime you feel pressured to eat something, side step the pusher by saying, "Not just yet; Going to wait a little while."
Today watch for chances to respond to food invitations by using the "Not just yet; I'm going to wait a little while."
I dentify at least three high-risk times or events such as family gatherings or quit weekends. Describe how you'll protect your diet program during each of these.
When I first started reading through this exercise for the day I thought I don't need this. I don't have friends or family that are " Food Pushers". I never feel guilty about telling people i'm not eating that. But I remember a few weeks ago when I went to the christmas bowling party. Kay offered me a piece of cake. I said "No Thanks" I'm leaving it's 4:00 JR should be out there. Kay ran off and came back pushing a peice of cake into my hands!
Thinking back I realize that YES i do need to protect my program--even from my own feelings. My plan? I took it and brought it home to my husband JR.
99% of the time i'm happy going to a restaurant or some place and pick out food that fits into my plan! What bothers me most is when people start going against what they want or craving so they don't ruin my diet. Really--I don't need you making sacrifices for me! It doesn't help!!
It makes me feel guilty and makes me want to go off my diet so I don't feel like i'm ruining your fun. I'm not ever going to do that again!
At least one thing today that reinforces my determination protect your (MY) program at all cost.......
{1} Bought "Extreme Fit" {just incase I got board with the wii fit plus}
{2} Called a friend of mine that goes to "TOPS" ---She have had lots of success
100 DAYS OF WEIGHT LOSS--DAY 5
100 DAYS OF WEIGHT LOSS--DAY 5
WEDNESDAY JANUARY 5 ,2010 (forgot to post this)
"MAGIC NOTEBOOK"
Get a magic notebook "For many people recording personal thoughts or actions each day provides a lot of insight. It also serves as an outlet for emotions and struggles around weight-loss efforts"
I think this is an easy statement to agree with. I mean most of the people is also writing their own journal and know what a valuable tool journaling can be.
Eat it another time! "Just because you think about a food doesn't mean you have to eat it!"
"When a food thought crosses your mind, remind yourself that you don't have to act on it! Instead, write down the name or even an decription of the food, then anticipate the pleasure of eating it sometime in the future."
Now, I have to say that at this point, I'm alot better off just dismissing a food as soon as I think about it. I quickly turn my thoughts to other things. But this technique might help some people. What do you, think? Are you better off recording your food cravings and analyzing them--or just turning the other check??
I like this next part bit though "Practice the skill of observing food cues, then letting them go. When you walk into a movie theater, notice the smell of popcorn, then forget about it. If it helps, record these cues in "Your Magic Notebook"!
TODAY..............
When ever you think about a particulare food you want, write it down in your notebook!
Plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program.
1) Pizza
2) Chiness Food
Now this I think will be a great tool!
Stretch the times farther about for eating this food. You may discover that after awhile, certain foods don't seem as important as they once did.
Pizza---Only at get togethers for pay pre-view (wrestling) & Family get together
Chiness Food--My Birthday (may)
WEDNESDAY JANUARY 5 ,2010 (forgot to post this)
"MAGIC NOTEBOOK"
Get a magic notebook "For many people recording personal thoughts or actions each day provides a lot of insight. It also serves as an outlet for emotions and struggles around weight-loss efforts"
I think this is an easy statement to agree with. I mean most of the people is also writing their own journal and know what a valuable tool journaling can be.
Eat it another time! "Just because you think about a food doesn't mean you have to eat it!"
"When a food thought crosses your mind, remind yourself that you don't have to act on it! Instead, write down the name or even an decription of the food, then anticipate the pleasure of eating it sometime in the future."
Now, I have to say that at this point, I'm alot better off just dismissing a food as soon as I think about it. I quickly turn my thoughts to other things. But this technique might help some people. What do you, think? Are you better off recording your food cravings and analyzing them--or just turning the other check??
I like this next part bit though "Practice the skill of observing food cues, then letting them go. When you walk into a movie theater, notice the smell of popcorn, then forget about it. If it helps, record these cues in "Your Magic Notebook"!
TODAY..............
When ever you think about a particulare food you want, write it down in your notebook!
Plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program.
1) Pizza
2) Chiness Food
Now this I think will be a great tool!
Stretch the times farther about for eating this food. You may discover that after awhile, certain foods don't seem as important as they once did.
Pizza---Only at get togethers for pay pre-view (wrestling) & Family get together
Chiness Food--My Birthday (may)
Tuesday, January 4, 2011
100 DAYS OF WEIGHT LOSS--DAY 4
"100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 4
TUESDAY JANUARY 2,2011
"BOUNDARIES, NO DIETS"
Picture your diet program as a road or a path. You can define the boundaries of your diet road....
Boundaries stay flexible....they allow for common sense and good judgement.
During times when you're strong and focused on your diet,
You move the boundaries closer together, making the road narrower. When you take a break from your program or work on maintenance, You widen the boundaries.
But even on a really bad day, You never eliminate the road or get off of it completely.
NARROW ROAD
Weight Watchers----Only use my daily points---No extras
Some form of excercise at least 60 minutes a day/ 6 days a week
WIDER ROAD
Weight Watchers---Use of daily points---Plus the 35 extra a week points(maybe more)
Some form of excercise 60 minutes a day / 3 times a week
WORKOUT PLAN........
My workout changed since I started back in August 2010.
I do Leslie Sanzone's "Walk at Home" DVD's every moring.
{1} 3 Mile
{2} 4 Mile
{3} 5 Mile
{4} Boot Camp
I also have "Your Shape" WII
And
Wii Fit Plus
Every week I have decided to witch off Leslie Sanzones dvd along with the Wii Fit Plus. This week I am doing the 5 mile walk along with the wii fit plus.
Next week will be Boot Camp and the following week "Your Shape" and so on.
I know some people reading this is going to think boy she should walk more. But I'm home all day by myself Monday through Friday and I can't take the chance of walking to far in case I take a seizure or one of my dizzy-blackout spells. So when I see parents at the bus stop I walk down after the mail.
Saturdays my husband walks with me how far we walk depends on the kind of day i am having. I usually can get 2 miles in I make a pit stop at my brother & sister-in-laws for about 10 minutes.
Today I got some extra walking in cause my best friend Diane and I went on a shopping spree.
TUESDAY JANUARY 2,2011
"BOUNDARIES, NO DIETS"
Picture your diet program as a road or a path. You can define the boundaries of your diet road....
Boundaries stay flexible....they allow for common sense and good judgement.
During times when you're strong and focused on your diet,
You move the boundaries closer together, making the road narrower. When you take a break from your program or work on maintenance, You widen the boundaries.
But even on a really bad day, You never eliminate the road or get off of it completely.
NARROW ROAD
Weight Watchers----Only use my daily points---No extras
Some form of excercise at least 60 minutes a day/ 6 days a week
WIDER ROAD
Weight Watchers---Use of daily points---Plus the 35 extra a week points(maybe more)
Some form of excercise 60 minutes a day / 3 times a week
WORKOUT PLAN........
My workout changed since I started back in August 2010.
I do Leslie Sanzone's "Walk at Home" DVD's every moring.
{1} 3 Mile
{2} 4 Mile
{3} 5 Mile
{4} Boot Camp
I also have "Your Shape" WII
And
Wii Fit Plus
Every week I have decided to witch off Leslie Sanzones dvd along with the Wii Fit Plus. This week I am doing the 5 mile walk along with the wii fit plus.
Next week will be Boot Camp and the following week "Your Shape" and so on.
I know some people reading this is going to think boy she should walk more. But I'm home all day by myself Monday through Friday and I can't take the chance of walking to far in case I take a seizure or one of my dizzy-blackout spells. So when I see parents at the bus stop I walk down after the mail.
Saturdays my husband walks with me how far we walk depends on the kind of day i am having. I usually can get 2 miles in I make a pit stop at my brother & sister-in-laws for about 10 minutes.
Today I got some extra walking in cause my best friend Diane and I went on a shopping spree.
100 DAYS OF WEIGHT LOSS--DAY 3
"100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 3
MONDAY, JANUARY 3,2011
DO IT ANYWAY!!
Identify a task you don't feel like doing in your diet or exercise plan, then do it anyway!
I been thinking about not exercising today, don't know why probable because I forgot to bring my "Do It Anyway" attitude to bear. Well it's come to bear now and i'm not going to let my "feelings" determine weather I do it or not. It's time to be committed to all aspects of this lifestyle. In fact, It's time to be more committed in a lot of things in my life. I live way too much of my life just interested in things around me. I really do believe that living life to it's fullest means making commitments and keeping them.
Notice how it feels to accomplish a goal taking a "No Matter What" approach to it.
Just changing my thinking to "No Matter What" gives me a burst of energy and a feeling of satisfaction-- imagine what actually living that will do.
List of actions I plan to stick with today regardless of
how I feel at the moment.
1. Do Leslie Sanzone "Walk At Home" 5 mile----Done
2. Do Wii Fit----Done
MONDAY, JANUARY 3,2011
DO IT ANYWAY!!
Identify a task you don't feel like doing in your diet or exercise plan, then do it anyway!
I been thinking about not exercising today, don't know why probable because I forgot to bring my "Do It Anyway" attitude to bear. Well it's come to bear now and i'm not going to let my "feelings" determine weather I do it or not. It's time to be committed to all aspects of this lifestyle. In fact, It's time to be more committed in a lot of things in my life. I live way too much of my life just interested in things around me. I really do believe that living life to it's fullest means making commitments and keeping them.
Notice how it feels to accomplish a goal taking a "No Matter What" approach to it.
Just changing my thinking to "No Matter What" gives me a burst of energy and a feeling of satisfaction-- imagine what actually living that will do.
List of actions I plan to stick with today regardless of
how I feel at the moment.
1. Do Leslie Sanzone "Walk At Home" 5 mile----Done
2. Do Wii Fit----Done
Subscribe to:
Posts (Atom)