Live To Win!

Live To Win!

You can scroll the shelf using and keys

Bingeing

May 13, 2014

We all have those day: Up late at night, hungry and are craving sugar or something salty. There on the shelf is a bag of chips and some ice cream in the refrigerator!! Next we know, we are sitting in front of the TV eating all these calories to no avail.

 

You go to a party and know you should be eating all the healthy snacks (like veggies, fruits, grilled chicken) but the temptation is just to great and you end up eating the little sandwiches made with real mayonnaise and while you’re at it, nibble on the dessert as well!

 

I’ve been there. Haven’t you? When you stay to a strict, clean, eating plan eventually your body is going to crave what it misses. It always strikes at just the right moment when those certain forbidden foods are made accessible.

 

There are several ways you can avoid the dreaded binge monster:

 

1) Ask yourself why you are bingeing. Are you craving sugar, salt, etc? Are you eating out of emotional feelings? Are you a late night snacker? Are you feeling pressured into eating?

 

2) If you know you are prone to bingeing, then have a plan.

 

3) Clean out your cupboards

 

4) Have some raw veggies or fruit available to snack on

 

5) If you have to have chips, crackers, etc., read the serving size. Put only that amount in a dish and slowly eat it.

 

6) Allow yourself one cheat day a week. If you are craving chocolate, or dessert, or pizza, etc., go ahead and have it. The cheat day could also be because you are going to a party, out to dinner, etc.

 

7) Don’t ever feel pressured into eating what you know you can control. This is your chance to do something for yourself. Don’t give others that control. Stand up for yourself and choose accordingly.

 

8) Remember after you binge, it’s always a little more difficult to get back on the wagon. At least I find it hard. I feel so disappointed that starting back seems a little more difficult, which brings me to number 9.

 

9) Forgive yourself!!!!!!!! We all make mistakes. It’s going to happen to the best of us. Be strong. Log what you ate and move on. Check it off as a cheat day and get back in the saddle.

 

10) Log your food. By logging your food you will see all the calories you consumed for that day. If you are right at your calorie maximum intake, that in itself may keep you from bingeing.

 

11) Pray to God (or your higher power) for help. There is much greatness in the power of prayers. God will help you stay the course and when you fail, he will be there to put you back in line.

 

Just remember, bingeing is part of the recovery process. It didn’t take you overnight to gain weight and it’s not going take you overnight to loose it. We will hit rocks along the journey and then need to pick ourselves up and move forward, not backwards.   emoticon

Workouts for 5/4/2014 – 5/10/2014

May 11, 2014

alice__velma__meg_cartoon_workout_motivational_by_satyq-d5x9s6v

This weeks workout went really well.  I started doing Jamie Eason’s LiveFIT workout from bodybuilding.com.  It’s a 12 week program so I have 11 more to go.  I added some cardio during the week and found myself down 2 lbs. I’ll take it!  The workouts were as follows:

 Sunday – Off

Monday – Chest/Triceps

Tuesday – Back/Biceps

Wednesday –  Legs/Calves

Thursday – Shoulders/ABS

Friday – 1 hour cardio (Incline Trainer)

Saturday – o1:13:50 cardio (Incline Trainer)

-2 lbs at weigh in

Nutrition:  I have kept myself on a 1200 – 1500 calorie restriction.  I am mostly staying close to 1200.  I’ve added chia seeds back into my eating plan.  I find them filled with Omega – 3 fatty acids and fiber. They aid in digestion and help calm the intestines.  I’ve been trying really hard to get my water intake in and have been drinking green tea for the antioxidants.  I’ve pretty much cut my coffee out and replaced it with hot Green tea.  I’ve been logging my food in daily.  I use SPARKPEOPLE’s  nutritional journal.  It comes in really handy and the app they have for the iPhone or android phones is really nice.

I am hoping this week coming on will be just as successful!!

 

The Biggest Loser’s Biggest Lies

April 30, 2014

This is a great article about the Biggest Loser and what is actually happening on the show. It’s not all it appears to be!

Bill Phillips Fitness News

Biggest Lies

In the wide, wide world of ridiculous diet and weight loss BS, The Biggest Loser’s ‘weekly’ weigh-ins take the cake. If you’re familiar with the TV show then you know it’s not uncommon to see the contestants lose 12 to 20 lbs a week from their exercise and diet efforts. The first time I saw this, I couldn’t believe it. I’ve been researching, practicing, teaching and writing about health, weight-loss, and fitness for over 25 years and I’ve never seen weight come off that fast. It’s something that I get countless, continuous questions about, from my students, clients, and even doctors.

“How on earth are The Biggest Loser participants losing so much weight so fast?” That’s the question that is so often asked. As it turns out, the answer is: “They aren’t.” Let me explain…

You might be surprised to discover that there is a closely guarded secret to those…

View original post 1,277 more words

April 30, 2014

 

help-others

 

I expect to pass through life but once.  If, therefore, there be any kindness I can show, or any good thing I can do to any fellow-being, let me do it now, and not defer or neglect it, as I shall not pass this way again.

 

– William Penn

Happy Birthday to me :)

April 27, 2014

happy birthday

Happy Birthday to ME!

 

Another year quickly goes by and I find myself celebrating another birthday (which beats the alternative!).  I look back at my last birthday and remember so many things that use to get to me, that I have now learned were just simple stepping stones in life.  So what have I come away with to start this new year?:

1) Laugh more often.  It’s not always as bad as it seems.

2)  Smile at others.  Just a simple smile can brighten someones day.

3) Be thankful for what I have.  So many are out there homeless and lonely.  Be thankful that I have a roof over my head and friends and family that love me very much.

4) Don’t be so hard on myself.  We all have our “bad” days and those days don’t last forever.  Pray. Ask God for guidance and strength and always look forward, not behind.

5) Self Image.  I am not perfect.  As a matter of fact there are more imperfect people in this world then there are “perfect” ones.  I may not like the way I look, but there is always someone who has it worse than I do.

6) Goals.  Set mini goals and strive for them.  When one is completed reward myself.  Set medium time frame goals and long term goals.  The bottom line is set goals which are achievable to feel good when the accomplishments are fulfilled.

7) Don’t complete a goal doesn’t mean to give up.  Brush myself off and get back in the game.

8) Say ‘I love you” more to those that are close at heart.  You never know what tomorrow may bring.

9) Remember those important dates in someone else’s life.  Like birthdays, anniversaries, holidays, milestone dates.  It takes just a minute to send a card or pick up the phone to  let them know you are thinking of them.

10) Don’t pass up the little things in life.  Some of the most beautiful discoveries are the most precious moments that quickly pass us.

11) Take a moment, daily, to thank God for all the greatness he has bestowed upon myself and my family.

12) Take better care of myself.  Eat cleaner, workout, journal and reflect on the good things more often.

13) And most important, love myself.  I often forget to do this because I am constantly criticizing myself.  I am a child of God and I have a purpose.  I may not know what that purpose is, but there is a reason I was made in his eyes.  Everyday I shall start the day with three positive self reflections and end the day the same way.

This is just a list I have for myself, and others may find it helpful as well.  Life is to short not to rejoice in the moment.  If you have some other thoughts you live by, please share.  I’d love to hear them.

iFit workout Times Square Manhattan, NY

April 11, 2014

iFit  workout: Times Square Manhattan, NY

 

NYMM-Times-Square

It’s been awhile since I have recorded any of my workouts.  To be honest, I slipped off the workout wagon and enthralled myself back into the world of gaming.  Not good.  I went on Facebook yesterday and pretty much declared to all my friends and family that today was going to be the day I change all that.  I joined Weight Watchers to help with food tracking.  I am back on my incline trainer, which felt really good today.  I also bought an app from apple called Tony Gonzalez FitStar.  Tony Gonzalez is a tight end for the Kansas City Chiefs.  He’s only missed two games in his 17 year career.  On my down days from my incline trainer, I will be using his program.

Today’s workout was through Times Square.  Below is a picture I took from my NordiTrack X9i screen.  You can see how nice it is to workout having a street view of the area your are in.  The picture changes, it does not stay on just one shot.  It moves throughout your workout.  Like watching a slow video.  Pretty cool!

20140411_115851

Anyway today’s workout was 2.55 miles (no running, just walking)

5 minutes -1.0 – 0 incline

5 minutes 5% incline

5 minutes 10% incline

5 minutes 5% incline

5 minutes 10% incline

5 minutes 12% incline

5 minutes 15% incline

5 minutes 10% incline

5 minutes 5% incline

5 minutes 10% incline

5 minutes 15% incline    End of program

5 min cooldown at 0% incline

Times Square

Slow time, but it’s all about small steps in the right direction!

Gives me a starting point and goals to shoot for 🙂