FRIDAY JANUARY 10,2013
100 DAYS OF WEIGHT LOSS BY LINDA SPANGLE
DAYS 1 - 10 COMPLETED!!
You've come this far in your 100 days...
Don't stop now!
If your struggling to stick with it, push yourself to finish one more day.
You'll immediately be another day closer to achieving your weight-loss goals!
JUST DO ONE MORE DAY!
Friday, January 11, 2013
Thursday, January 10, 2013
100 Days Of Weight Loss--Day 10
100 DAYS OF WEIGHT LOSS--DAY 10
THURSDAY JANUARY 10,2013
APPRECIATE GOOD SUPPORT
Getting support from others involves give and take. When people give you solid, helpful support, let them know you appreciate it. Be willing to talk about your goals and your plans for achieving them. Take time to share some of the stories about your progress, especially in areas that don't involve the numbers on a scale.
Remind people that what they can see is only a small part of your plan. Then tell them about what they can't see----how you've curbed your emotional eating, eliminated all the extra snacks.
LEARN TO RECEIVE COMPLIMENTS
Do you feel uncomfortable when you get noticed?! Me? Sure do.
Need to practice the art of accepting compliments and praise more graciously. It's easy to discount people's comments because of your own frustrations or opinions. But when you react to compliments in a negative way, it makes people think their support doesn't mean anything to you.
When someone offers you a genuine comment about your progress, try to respond warmly to the person who pays you the compliment. If people remark that you look greatbecause you've lost weight, don't minimize their words by saying, "Yes, but I still have such a long way to go."
Instead, use your response to affirm and appreciate the other person by saying something such as, "You can't imagine how much it means to hear you say that. Thank you!"
DON'T SET THEM UP!
Avoid hooking people with awkward questions that they can't answer honestly.
Like::
Does this dress make me look fat?
Can you tell if I lost any weight?
Does my fat stomach bother you?
People hate these questions!! They know you'll probably get upset with their answer or you'll even accuse them of not telling the truth. If you feel insecure or you struggle with your self-esteem, focus on dealing with these issues instead of punishing your support team.
During times when people get impatient about your progress, guide them on how to support you when you aren't doing well. Let them know it's not their fault-they aren't responsible for the changes you're making in your life.
Simply appreciate their concern by saying, "It's so nice to know that you'll be here for me when I'm ready to work on this."
Today........
Ask a friend or family member to compliment you on anything from your weight loss to your hair or clothes.
My husband JR compliments me everyday!! Telling me how beautiful I am, Telling me how proud he his of me on my weight loss and how i'm sticking to my diet.
Response.....
Thanks, You really don't know how much that means to me!!
THURSDAY JANUARY 10,2013
APPRECIATE GOOD SUPPORT
Getting support from others involves give and take. When people give you solid, helpful support, let them know you appreciate it. Be willing to talk about your goals and your plans for achieving them. Take time to share some of the stories about your progress, especially in areas that don't involve the numbers on a scale.
Remind people that what they can see is only a small part of your plan. Then tell them about what they can't see----how you've curbed your emotional eating, eliminated all the extra snacks.
LEARN TO RECEIVE COMPLIMENTS
Do you feel uncomfortable when you get noticed?! Me? Sure do.
Need to practice the art of accepting compliments and praise more graciously. It's easy to discount people's comments because of your own frustrations or opinions. But when you react to compliments in a negative way, it makes people think their support doesn't mean anything to you.
When someone offers you a genuine comment about your progress, try to respond warmly to the person who pays you the compliment. If people remark that you look greatbecause you've lost weight, don't minimize their words by saying, "Yes, but I still have such a long way to go."
Instead, use your response to affirm and appreciate the other person by saying something such as, "You can't imagine how much it means to hear you say that. Thank you!"
DON'T SET THEM UP!
Avoid hooking people with awkward questions that they can't answer honestly.
Like::
Does this dress make me look fat?
Can you tell if I lost any weight?
Does my fat stomach bother you?
People hate these questions!! They know you'll probably get upset with their answer or you'll even accuse them of not telling the truth. If you feel insecure or you struggle with your self-esteem, focus on dealing with these issues instead of punishing your support team.
During times when people get impatient about your progress, guide them on how to support you when you aren't doing well. Let them know it's not their fault-they aren't responsible for the changes you're making in your life.
Simply appreciate their concern by saying, "It's so nice to know that you'll be here for me when I'm ready to work on this."
Today........
Ask a friend or family member to compliment you on anything from your weight loss to your hair or clothes.
My husband JR compliments me everyday!! Telling me how beautiful I am, Telling me how proud he his of me on my weight loss and how i'm sticking to my diet.
Response.....
Thanks, You really don't know how much that means to me!!
Wednesday, January 9, 2013
100 Days Of Weight Loss~~Day 9
100 DAYS OF WEIGHT LOSS--DAY 9
WEDNESDAY JANUARY 9,2013
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!
WEDNESDAY JANUARY 9,2013
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!
Tuesday, January 8, 2013
100 Days Of Weight Loss -- Day 8
100 DAYS OF WEIGHT LOSS--DAY 8
TUESDAY JANUARY 8,2013
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!
TUESDAY JANUARY 8,2013
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!
Monday, January 7, 2013
12 Steps To Loving Yourself
12 Steps To Loving Yourself
"There is only one thing that heals every problem, and that is: to love yourself. When people start to love themselves more each day, it’s amazing how their lives get better. They feel better. They get the jobs they want. They have the money they need. Their relationships either improve, or the negative ones dissolve and new ones begin."
"There is only one thing that heals every problem, and that is: to love yourself. When people start to love themselves more each day, it’s amazing how their lives get better. They feel better. They get the jobs they want. They have the money they need. Their relationships either improve, or the negative ones dissolve and new ones begin."
Stop All Criticism.
Criticism never changes a thing. Refuse to criticize yourself. Accept yourself exactly as you are. Everybody changes. When you criticize yourself, your changes are negative. When you approve of yourself, your changes are positive.
Forgive Yourself.
Let the past go. You did the best you could at the time with the understanding, awareness, and knowledge that you had. Now you are growing and changing, and you will live life differently.
Don’t Scare Yourself.
Stop terrorizing yourself with your thoughts. It's a dreadful way to live. Find a mental image that gives you pleasure, and immediately switch your scary thought to a pleasure thought.
Be Gentle and Kind and Patient.
Be gentle with yourself. Be kind to yourself. Be patient with yourself as you learn the new ways of thinking. Treat yourself as you would someone you really loved.
Be Kind to Your Mind.
Self-hatred is only hating your own thoughts. Don't hate yourself for having the thoughts. Gently change your thoughts.
Praise Yourself.
Criticism breaks down the inner spirit. Praise builds it up. Praise yourself as much as you can. Tell yourself how well you are doing with every little thing.
Support Yourself.
Find ways to support yourself. Reach out to friends and allow them to help you. It is being strong to ask for help when you need it.
Be Loving to Your Negatives.
Acknowledge that you created them to fulfill a need. Now you are finding new, positive ways to fulfill those needs. So lovingly release the old negative patterns.
Take Care of Your Body.
Learn about nutrition. What kind of fuel does your body need in order to have optimum energy and vitality? Learn about exercise. What kind of exercise do you enjoy? Cherish and revere the temple you live in.
Do Mirror Work.
Look into your eyes often. Express this growing sense of love you have for yourself. Forgive yourself while looking into the mirror. Talk to your parents while looking into the mirror. Forgive them, too. At least once a day, say, "I love you, I really love you!"
Love Yourself . . . Do It Now.
Don't wait until you get well, or lose the weight, or get the new job, or find the new relationship. Begin now—and do the best you can.
Have Fun.
Remember the things that gave you joy as a child. Incorporate them into your life now. Find a way to have fun with everything you do. Let yourself express the joy of living. Smile. Laugh. Rejoice, and the Universe rejoices with you!
100 Days Of Weight Loss --Day 7
100 DAYS OF WEIGHT LOSS--DAY 7
MONDAY JANUARY 7, 2013
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....!!
MONDAY JANUARY 7, 2013
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....!!
Sunday, January 6, 2013
100 DAYS OF WEIGHT LOSS--DAY 6
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
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
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