Fitness Quote of the Day

“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.” – Nike

6-Step Plan for Preventing Diet Relapses

I woke up this morning feeling so depressed about my lack of motivation with my fitness goals this week. I haven't been to the gym at all this week. I've done a little exercise, five or ten minutes, here or there but nothing too strenous.

I need to come up with a specific plan of action. This is what got me through at the beginning of the week. I'm going to do more to plan my meals and organize my surrounding.

My goals for this week have been meditation, hydration, and organization. I can't believe how much clutter I have in my office. The fact that I spend 60 or so hours in this office, two desks, two computers, is really getting to me. I need to get rid of some of this clutter!

I know I'm rambling. I just wanted to make sure I remember the plan in this article:

1. Step back
2. Calm down
3. Renew vows
4. Learn
5. Implement strategy
6. Ask for back-up

Fitness Quote of the Day

Fitness to me isn't about a crunch or a push up, it's about taking your power back.
- Jillian Michaels

Four Month Follow Up

I had my doctor's appointment today. For the most part, it was pretty positive. I'm doing what I'm supposed to do.

I don't even know where to begin with my thoughts right now. I just know I need to start writing and get it out. As much as I like my doctor, she really pissed me off today. She was giving me strategies about my weight loss...adding protein, focusing on my weekend eating, etc. Then she said something that pissed me off! She said I shouldn't waste my time trying to lose like 100 pounds, it isn't realistic, and I wouldn't be able to keep it off. WTF!?! She goes on to tell me I've done a lot to benefit my health by losing what I have and to focus on maintaining my previous weight loss. I do agree. However, I did not appreciate her for discouraging me from my ultimate goal. Truthfully, it's not like she knows because I have never expressed it to her. It's her believe that dramatic weight loss doesn't last. I don't agree.

Okay, I feel better. I'm not going to let what she said discourage me.

I look forward to receiving my test results in a few days.

Countdown to Christmas Challenge Update - Week One

Today's weigh-in: +2 pounds

I know a lot of it has to do with not feeling well this week. Not to mention I ate about 6 six cookies yesterday. I'm not going to trip about it.

I finally took my measurements. The last time I recorded my measurements was
11/2/08. I've made some progress.

Upper arms: -.5 inches

Chest: -.25 inches

Waist: -1 inch - YIPPEE!

Hips: - 2 inches - YIPPEE!

Thighs: +.25 inches - ????

Today's Workout Routine

Today I did step ups on the BOSU with some strength training. I worked up quite a sweat on my own. My trainer would be proud.

I have a doctor's appointment on Tuesday. It will be very interesting to see how I have been doing test wise. My goal is to get off all these meds. I know these things take time but it's very frustrating to me to see people on the Biggest Loser and what not share how they no longer have to take meds. I'll get there someday. We'll see.

National Love Your Body Day

Today is National Love Your Body Day. Check out:

10 Ways to Love Your Body

1. Indulge on your own terms. Whether it's fresh veggies from the Farmer's Market, or a pint of Häagen Dazs Vanilla Fudge ice cream or loving your body is also about loving your taste buds every once in a while.
2. Stretch your mind and body. Yoga—gentle yoga that encompasses relaxation and a healthy lifestyle, as well as meditative yoga—can bring one to the consciousness of their unique inner being. Yoga can rejuvenate the mind and body and teach us how to care for ourselves.
3. Read. It can be a source of entertainment, a way to catch up on current events or an educational tool. Several books have been published on loving your body—get some new ideas!
4. Throw a private party. It worked for India.Arie and it can work for you too. Take a day for yourself and yourself only. Turn off your cell and log out of your instant messenger. Just spend the day looking in the mirror and exploring your body. Once the celebration is over you'll realize that you learn something new everyday.
5. Laugh out Loud. This isn't just an Internet acronym spelled out. It's an action that will do your body some good. Don't be afraid to show the world your smile. It's contagious.
6. Have safe sex. Loving our bodies is about keeping them healthy and free from diseases. And besides, there's nothing like getting a two for one on Love Your Body Day.
7. Spend time with your family. Whether it's a pet or partner, your spouse or a sibling, quality time is a must-have in nurturing relationships which in turn nurture and love your body.
8. Listen to positive music. Developing a theme song can do wonders for your body esteem and your overall outlook.
9. Develop a creative outlet. Everyone needs a medium to express daily stress and frustrations constructively. Maybe you're a photographer, writer, poet or all three. Maybe you can knit, make shapes out of clay or finger paint. Loving your body is also about loving your mind.
10. Contribute to NOW Foundation so that they continue to give great ideas through the Love Your Body Campaign (P.S. It's even tax-deductible!). Send us your ideas.

There are some very interesting stories of women sharing what they love about their bodies on the fitness magazine web site.

I admire their self-confidence about their bodies. I have none brave self-confidence BUT I am learning! So….what do I love about my body....

I love what my body is capable of doing. I love how my body is responding to exercise. I love how weeks ago I could barely do two minutes on the Elliptical and today I did 11 minutes. I love how months ago I could barely walk around the block and now I can say I’ve done three 5Ks.

BOSU® Balance Trainer

Instead of getting bonus, we have been receiving corporate reward points. I cashed in some of my points for a BOSU ball. I think it will be a great addition to my home gym.

I gave it a trial run. They recommend you spend some time stepping on and off the BOSU. It was harder than I thought. I also spent some time just standing on top of it. Tomorrow I will view the DVD and try out some of the exercises.

Countdown to Christmas Challenge

I just joined Bella's Countdown to Christmas Challenge.

Goal – 15 pounds. This would give me a total of 55 pounds lost for the year.

Updates - I’ll be posting updates on Sundays.

Reward – full body massage.

Wish me luck!

This Week’s Affirmations

This Week’s Affirmations

What the successful do is relatively simple. The difference is found in their thoughts, and more important their internal dialogue with themselves. –Robert Kiyosaki in Rich Dad, Poor Dad

- I celebrate my commitment to wellness by moving my body and eating healthy foods.
- Even the small changes in diet and exercise are big achievements.
- I am a divine spirit capable of attaining any goal.

Escape/Avoidance

I have been avoiding this blog all weekend. Well, it's Monday. Our system is down, so I thought I would stop avoiding this blog and just do it.

I did not participate in my scheduled 5K Saturday. I knew on Friday night I was going. I was under the impression that it was going to rain. In addition, I did not feel prepare or in the right frame of mind for it.

I woke up Saturday about 8:44. The first thing I thought about was the race. For some reason, I thought it started at 8:30. I feel guilty about it for a few moments and get up to start my day. Crystal and I are about to leave for coffee about 9:30 when I realize the race starts at 9:45. I get in the Jeep and ask Crystal to drive by the race. She refuses and we go on to the coffee shop.

Throughout the day, I kept thinking about what was going on with me. Why was I in such a funk? Months ago nothing could have stopped me from going. If I had to crawl, I would have crawled.

I'm still not sure. I do know that I need to go back to what was working for me--Lots of positive talk, affirmations, and good motivational music while I worked out.
I worked my butt (and my guilt) off this weekend. I also spent some time reading affirmations. Later on today I'm going to work on a playlist.

Well, hopefully, the system is up by now and I can get back to work. If not, I'll be back to work on my list of affirmations.

Guilty!

I'm starting to feel guilty that I don't want to complete my 5K tomorrow because it's going to rain. I don't want to beat myself up about this. A huge part of me is disappointed in myself. Earlier this year there was nothing or no thing that could stop me from getting out there and pounding the pavement. Now, I'm filled with excuses.

I need to find that spark I once had. I'm not sure what's going on.

Wednesday I was 15 minutes late for my training session. I sat outside the gym for a moment because I felt like I wanted to cry. I then walk in and tell Kimberly I'm only going to do 30 minutes. I know she could tell I was upset or something so she suggest we go outside for a walk. I complained the entire time. My calves and back were tight. We stopped a few times and stretched. We came back to the gym and she immediately let me work on my favorite machine. We went on and did a few more upper body exercises. Forty-five minutes later, she goes...you can get on the elliptical or you can go home. Even though I didn't want to do it, I got on the elliptical.

Rain, Rain, Go Away

My next fitness event is this coming Saturday. It's been raining and flooding like crazy here in Atlanta. There's an 80% chance of rain on Saturday. No way am I walking in the rain again. The thought of it makes me sick.

I told my trainer that I wasn't going to walk if it was raining. I thought she was going to tell me I was being a wimp. She didn't. She agreed. I haven't been feeling so great lately. The increase in activity is getting to me. It wouldn't be so bad if I would get my butt in bed at a decent hour. Anyhow, I may or may not be walking on Saturday. Chances are I won't. This is fine with me because I'm really not feeling it. Secretly, I am praying for 100% chance of rain on Saturday. Horrible, huh?

Vacation Daze

I'm back from my vacation in Panama City. I had a great time.

Let me tell you...walking on the beach is hard. I was so sore.

I also worked out in the fitness center.

Despite all that, I managed to gain three pounds! Lol!

I'm not going to agonize over it. It is what it is. I will keep moving forward. I can't imagine how much weight I would have gain if I hadn't exercised.

My 5K is next week. I had some issues with my knee during the week. It's bothering me now. I'm going to unpack, do some stretching, and go for a trial walk.