100 DAYS OF WEIGHT LOSS--DAY 6
SUNDAY JANUARY 6,2013
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 when I went to the family christmas party. My Sister-In-Law offered me a piece of cake. I said "No Thanks". She walked 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 for 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
Sunday, January 6, 2013
Saturday, January 5, 2013
100 Days Of Weight Loss~~Day 5
100 DAYS OF WEIGHT LOSS--DAY 5
"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
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)
"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
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)
Friday, January 4, 2013
"100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 4
"100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 4
FRIDAY JANUARY 4,2011
"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........
I'm starting my workout with Leslie Sanzone's "Walk at Home" DVD's every moring. I'm doing the
{1} 3 Mile And WII Fit Plus
And each week I will add one of the following....
{2} 4 Mile
{3} 5 Mile
{4} Boot Camp
I also have "Your Shape" WII
After I go through all my DVD's I'm going to swich off every week....I'll do one of the dvd's along with my wii fit.
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.
FRIDAY JANUARY 4,2011
"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........
I'm starting my workout with Leslie Sanzone's "Walk at Home" DVD's every moring. I'm doing the
{1} 3 Mile And WII Fit Plus
And each week I will add one of the following....
{2} 4 Mile
{3} 5 Mile
{4} Boot Camp
I also have "Your Shape" WII
After I go through all my DVD's I'm going to swich off every week....I'll do one of the dvd's along with my wii fit.
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.
Thursday, January 3, 2013
"100 Days Of Weight Loss" Day 3
"100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 3
THURSDAY, JANUARY 3,2013
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" 1 mile----Done
2. Do Wii Fit----Done
THURSDAY, JANUARY 3,2013
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" 1 mile----Done
2. Do Wii Fit----Done
Wednesday, January 2, 2013
100 Days Of Weight Loss -- Day 2
100 DAYS OF WEIGHT LOSS--DAY 2
Wednesday January 2,2013
"INTERESTED OR COMMITTED"
Committed means "NO MATTER WHAT"
You don't blame circumstances or other people for your struggles. Instead, you stay on your diet in spite of having no money, time, or supportive friends and family members.
Decide that you will always be committed to your weight-loss plan, not just interested.
I have decided to commit, I started a log of everyday thoughts, weight-loss track, and food diary,started a excerise program today!
Describe how you will stick with your program, NO MATTER WHAT!
I will stick with my program, NO MATTER WHAT! As I said before a party is still a party without cake and ice cream, and a night out is still a night out without a drink.
When I stay on a plan "I'm Loving Myself" and it's about time I spent a little love on myself.
Do at least one thing today that demonstrates you are truly committed.
Today-- I went for a 1 mile walk outside today besides my Leslie Sanzone DVD.
Wednesday January 2,2013
"INTERESTED OR COMMITTED"
Committed means "NO MATTER WHAT"
You don't blame circumstances or other people for your struggles. Instead, you stay on your diet in spite of having no money, time, or supportive friends and family members.
Decide that you will always be committed to your weight-loss plan, not just interested.
I have decided to commit, I started a log of everyday thoughts, weight-loss track, and food diary,started a excerise program today!
Describe how you will stick with your program, NO MATTER WHAT!
I will stick with my program, NO MATTER WHAT! As I said before a party is still a party without cake and ice cream, and a night out is still a night out without a drink.
When I stay on a plan "I'm Loving Myself" and it's about time I spent a little love on myself.
Do at least one thing today that demonstrates you are truly committed.
Today-- I went for a 1 mile walk outside today besides my Leslie Sanzone DVD.
Tuesday, January 1, 2013
100 Days Of Weight Loss ~~Day 1
100 DAYS OF WEIGHT LOSS--DAY 1
I know I did this long ago but I'm starting over!
Tuesday January 1,2013
"I USED TO THAT WAY"
List of fears or negative behavior that hurt my weight-loss success in the past.
1. Getting to my half way mark and then stop following my diet. Adding a nibble here a taste there, until weight- loss slows and eventually stops.
Actually--I think that is my biggest fear-- everything else I might write, just comes down to that one thing! But here are some bad habits that are a breakdown of the big one!
1. Believing I can have just one and that turns into all!
2. Believing I can do it (go off plan) this one time and that turns into all the time.
3. Skipping one workout, then two, then three, then not doing any workouts in months.
4. Letting feelings of deprivation and of it's not fair excuses to eat things that aren't on the plan.
5. Feeling justified in eating because i'm stressed out or sad.
(I'm sure i'll come up with more)
New endings for each fear and behavior!!
1. I use to believe that I could have just one and would end up eating all, but now I know just one is too much and I'll stop this behavior before it starts. If I find myself in the middle of eating them all " I'll stop and say "NO MORE"!" And don't use the "I've fallen, may as well finish what I've started" excuse.
2. I use to believe that I could use the excuse, just this once, to go off plan and end up using it ALL the time, but now I know that there is never a good reason for putting your dreams and goals on hold. A party is a party even without the cake and ice cream. Thanksgiving is still a holiday and a time to be thankful even without eat a half a pumpkin pie. Going to a restraunt is still nice even if your eating chicken and steamed veggies.
3. I used to skip a workout(s) and let that missed workout be an excuse to miss another, and another, but now I don't go two days in a row without doing some sort of exercise. I do the execises right in my own home, so I don't use not getting to the gym or not being able to get outside as a reason to get my blood pumping and myself a healthier happier person.
4. I use to use excuses like "I don't like being deprived "and "It's not fair that they can and I can't go off my plan." But now I acknowledge that I have those feelings and then move on. Those thoughts and others like them are feelings that I can choose to dwell on and be effected by, or that I dismiss and move on from. I choose the laiter.
5. I use to stress or sadness as a reason to go off plan, over eat and even binge, but now I choose to confront my emotions in others in other ways such as turning the problem over to God, going for a walk or even just acknowledging, examining and accepting those feelings as a part of me a part of life. Covering them in cheese sauce and eating them hasn't worked before and it won't work now!!
I know I did this long ago but I'm starting over!
Tuesday January 1,2013
"I USED TO THAT WAY"
List of fears or negative behavior that hurt my weight-loss success in the past.
1. Getting to my half way mark and then stop following my diet. Adding a nibble here a taste there, until weight- loss slows and eventually stops.
Actually--I think that is my biggest fear-- everything else I might write, just comes down to that one thing! But here are some bad habits that are a breakdown of the big one!
1. Believing I can have just one and that turns into all!
2. Believing I can do it (go off plan) this one time and that turns into all the time.
3. Skipping one workout, then two, then three, then not doing any workouts in months.
4. Letting feelings of deprivation and of it's not fair excuses to eat things that aren't on the plan.
5. Feeling justified in eating because i'm stressed out or sad.
(I'm sure i'll come up with more)
New endings for each fear and behavior!!
1. I use to believe that I could have just one and would end up eating all, but now I know just one is too much and I'll stop this behavior before it starts. If I find myself in the middle of eating them all " I'll stop and say "NO MORE"!" And don't use the "I've fallen, may as well finish what I've started" excuse.
2. I use to believe that I could use the excuse, just this once, to go off plan and end up using it ALL the time, but now I know that there is never a good reason for putting your dreams and goals on hold. A party is a party even without the cake and ice cream. Thanksgiving is still a holiday and a time to be thankful even without eat a half a pumpkin pie. Going to a restraunt is still nice even if your eating chicken and steamed veggies.
3. I used to skip a workout(s) and let that missed workout be an excuse to miss another, and another, but now I don't go two days in a row without doing some sort of exercise. I do the execises right in my own home, so I don't use not getting to the gym or not being able to get outside as a reason to get my blood pumping and myself a healthier happier person.
4. I use to use excuses like "I don't like being deprived "and "It's not fair that they can and I can't go off my plan." But now I acknowledge that I have those feelings and then move on. Those thoughts and others like them are feelings that I can choose to dwell on and be effected by, or that I dismiss and move on from. I choose the laiter.
5. I use to stress or sadness as a reason to go off plan, over eat and even binge, but now I choose to confront my emotions in others in other ways such as turning the problem over to God, going for a walk or even just acknowledging, examining and accepting those feelings as a part of me a part of life. Covering them in cheese sauce and eating them hasn't worked before and it won't work now!!
New Me Coming Out In 2013
Here I am again.....Going to get back on track once again!
MY REASONS TO LOOSE
1.To feel better about myself .
2.To take my husband's breath away.
3.To watch my grandchildern grow up and accomplish their life goals.
4.To be able to hold my head high.
5.To be happy!
6.To gain confidence.
7.To be able to look in the mirror and like who I see!
8.To have more energy.
9.To shock people with my new look.
10.To be able to walk around without feeling like everyone is starring at me.
11.To be able to wear jeans.
12.To never cry again about the way I look.
13.To actually feel as if I truly fit in.
14.To never feel depressed again.
15.To get my diabetes under control.
16.To get my blood pressure under control.
17.To buy the clothes that I like not just the ones that fit.
18.To prove to myself that I can do it!
MY REASONS TO LOOSE
1.To feel better about myself .
2.To take my husband's breath away.
3.To watch my grandchildern grow up and accomplish their life goals.
4.To be able to hold my head high.
5.To be happy!
6.To gain confidence.
7.To be able to look in the mirror and like who I see!
8.To have more energy.
9.To shock people with my new look.
10.To be able to walk around without feeling like everyone is starring at me.
11.To be able to wear jeans.
12.To never cry again about the way I look.
13.To actually feel as if I truly fit in.
14.To never feel depressed again.
15.To get my diabetes under control.
16.To get my blood pressure under control.
17.To buy the clothes that I like not just the ones that fit.
18.To prove to myself that I can do it!
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