11. I will not make excuses
(OK, I know I blamed the time change for not getting up every morning last week at 4:30. I did make it by Friday and I do believe that was a true physiological issue. That's my story and I'm sticking to it.)
That aside, I hear a lot of people making excuses for what really are just poor choices.
"I haven't been able to eat well, I have too much stress." To that I say you are making the choice of what you're eating. You can grab a bowl of grapes as easily as a bag of chips, an apple instead of cookie. And besides, exercise is a great stress releaser. Go for walk outside instead of to the refrigerator.
"I don't have time to exercise". As my wise sister once said when I tried to use that excuse, we're all given the same 24 hours in a day its all in what you do with them. Schedules are full and our lives are busy but I've tried to show ways that you can incorporate exercise without a lot of effort, especially on the days when setting aside a specific time for exercise doesn't fit too well.
You can set yourself up to succeed or to fail. No one does it for you or to you. Everything rests in your choices.
Ultimately, you are in charge of your destiny. Now, grab that bull by the horns, jump on his back and ride him for all he's worth. You may get bucked off a time, or two.
Setbacks happen.
But as long as you're trying, there's no need for excuses.
Tuesday, March 17, 2009
Sunday, March 15, 2009
Laugh at Yourself
You know what they say about all work and no play. To me, life without laughter really isn't living. I try to make everything as much fun as I can.
So, I'm working out this morning. I decided that since I had slacked off last week (TOTALLY blaming the time change for being unable to get up at 4:30 every morning) I would put in a pretty good hour. The weather has been rainy and cold so a "ride on the pain train" (Billy's term for playing tennis with me) was out of the question. Dancing sounded like fun.
OK, if you aren't familiar with the Wii Dance Revolution game it works like this. You have a big step pad with arrows and you try to step on the arrows, in rhythm, that correspond to the ones popping up on the screen. Now, there is also an emcee talking in the background. Very 70s disco. "Feel the vibe!" "This groove is awesome!"
The one that I find the funniest is this one: "Nobody moves like you!" All I can think is that if it were a real person watching that phrase would not be said as a compliment. So everytime he says it I answer, "and that is not a good thing!" And I get tickled.
I can only imagine how ridiculous this uncoordinated, 42-year-old body looks stomping (yes, stomping since I'm nowhere close to dancing) on this big dance pad, remotes shaking at the same time, trying to follow the arrows. I just make myself laugh thinking about it!
But hey, at least I'm trying. And I will get it. Its a goal. And goals are meant to be worked towards.
And I'm going to enjoy the ride, every "stomp" along the way.
So, I'm working out this morning. I decided that since I had slacked off last week (TOTALLY blaming the time change for being unable to get up at 4:30 every morning) I would put in a pretty good hour. The weather has been rainy and cold so a "ride on the pain train" (Billy's term for playing tennis with me) was out of the question. Dancing sounded like fun.
OK, if you aren't familiar with the Wii Dance Revolution game it works like this. You have a big step pad with arrows and you try to step on the arrows, in rhythm, that correspond to the ones popping up on the screen. Now, there is also an emcee talking in the background. Very 70s disco. "Feel the vibe!" "This groove is awesome!"
The one that I find the funniest is this one: "Nobody moves like you!" All I can think is that if it were a real person watching that phrase would not be said as a compliment. So everytime he says it I answer, "and that is not a good thing!" And I get tickled.
I can only imagine how ridiculous this uncoordinated, 42-year-old body looks stomping (yes, stomping since I'm nowhere close to dancing) on this big dance pad, remotes shaking at the same time, trying to follow the arrows. I just make myself laugh thinking about it!
But hey, at least I'm trying. And I will get it. Its a goal. And goals are meant to be worked towards.
And I'm going to enjoy the ride, every "stomp" along the way.
Wednesday, March 11, 2009
My Ten "Commandments"
10. I will not listen to those who are negative
9. I will reach out to help others in their journey for better health
8. I will remember who I'm doing this for - myself
7. I will strive to make exercise a part of my daily life, not a chore that has to be done but a routine that needs to be done
6. I will remember that I'm only given one body in this life and it is up to me to take good care of it
5. I will try to do my best every day, remembering that some days will be better than others
4. I will place a high priority on my health
3. I will not obsess, but I will be vigilant
2. I will change my life from the inside, out
1. I will love myself, no matter what.
9. I will reach out to help others in their journey for better health
8. I will remember who I'm doing this for - myself
7. I will strive to make exercise a part of my daily life, not a chore that has to be done but a routine that needs to be done
6. I will remember that I'm only given one body in this life and it is up to me to take good care of it
5. I will try to do my best every day, remembering that some days will be better than others
4. I will place a high priority on my health
3. I will not obsess, but I will be vigilant
2. I will change my life from the inside, out
1. I will love myself, no matter what.
Sunday, March 8, 2009
In Tennis, Love Means Nothing
I think I have mentioned before that my better half decided after 19 years together to take "She Who Cannot Walk Without Tripping" - my Indian name - and take me from being a tennis spectator to a full-fledged participant.
Really.
No simple task, I assure you.
I mean, I knew the basics of the game. We watch tons of tennis. I know how to keep score and so forth. But I've never really made an effort to play. That whole lack of coordination always held me back.
Also, we have tried to play a few times over the years. But after I hit all the balls over the fence in the first few minutes, it really wasn't a lot of fun for him anymore. This time, he was serious. I was glad. I needed something else to add to the workout routine. Shake things up a bit. And I wanted to see if I could do anything remotely athletic. I was serious, too.
Normally, I can use "but I'm a delicate flower" to get out of a lot of stuff. That does not play on the courts. Once we step inside the fence, he's all business. No holding back. I've been called lazy, sloppy, etc. I've been told I need to try harder, pick my feet up, put out some effort. He hits hard balls, net balls, spins, lobs, side to side, long balls. You name it. He has me running all over the court!
I got frustrated a few weeks back and gave him a look. You know, you've all got one. And he just said "This is how I'd train a son if I had one. Should work for you, too." Having a touch of Marat Safin in me, I do tend to step it up a bit if I get frustrated with myself.
I have a bad habit of looking at the racket when I completely miss a ball that I should have gotten. I was told today that yes, there are a lot of holes in that racket head but none of them were big enough for ball to slip through. Pretty good line, I thought. Made me smile.
Being fair and balanced, he's also quick with praise when I get to a ball he didn't think I would, or hit a good one that he had trouble returning. It's not all tearing down, there's a lot of building up as well. I love it when he tells me I'm improving (which my backhand is, by the way). And I don't have to ask, he just tells me.
I guess it just makes me feel good. We're spending time together - my efforts to get in shape aren't cutting into "family time" thereby eliminating an excuse not to do it. We're outside soaking up the sunshine and fresh air. I'm giving my brain a rest and using the rest of my body for a change. It doesn't hurt that the Wii gives you double credits for tennis.
So, try to get your family involved in your exercise habits whenever you can. Bike together. Takes walks in the neighborhood. Exercise doesn't have to be a chore. And everyone is picking up some better habits.
Getting in shape can actually be fun.
Honestly.
I wouldn't lie about that.
Really.
No simple task, I assure you.
I mean, I knew the basics of the game. We watch tons of tennis. I know how to keep score and so forth. But I've never really made an effort to play. That whole lack of coordination always held me back.
Also, we have tried to play a few times over the years. But after I hit all the balls over the fence in the first few minutes, it really wasn't a lot of fun for him anymore. This time, he was serious. I was glad. I needed something else to add to the workout routine. Shake things up a bit. And I wanted to see if I could do anything remotely athletic. I was serious, too.
Normally, I can use "but I'm a delicate flower" to get out of a lot of stuff. That does not play on the courts. Once we step inside the fence, he's all business. No holding back. I've been called lazy, sloppy, etc. I've been told I need to try harder, pick my feet up, put out some effort. He hits hard balls, net balls, spins, lobs, side to side, long balls. You name it. He has me running all over the court!
I got frustrated a few weeks back and gave him a look. You know, you've all got one. And he just said "This is how I'd train a son if I had one. Should work for you, too." Having a touch of Marat Safin in me, I do tend to step it up a bit if I get frustrated with myself.
I have a bad habit of looking at the racket when I completely miss a ball that I should have gotten. I was told today that yes, there are a lot of holes in that racket head but none of them were big enough for ball to slip through. Pretty good line, I thought. Made me smile.
Being fair and balanced, he's also quick with praise when I get to a ball he didn't think I would, or hit a good one that he had trouble returning. It's not all tearing down, there's a lot of building up as well. I love it when he tells me I'm improving (which my backhand is, by the way). And I don't have to ask, he just tells me.
I guess it just makes me feel good. We're spending time together - my efforts to get in shape aren't cutting into "family time" thereby eliminating an excuse not to do it. We're outside soaking up the sunshine and fresh air. I'm giving my brain a rest and using the rest of my body for a change. It doesn't hurt that the Wii gives you double credits for tennis.
So, try to get your family involved in your exercise habits whenever you can. Bike together. Takes walks in the neighborhood. Exercise doesn't have to be a chore. And everyone is picking up some better habits.
Getting in shape can actually be fun.
Honestly.
I wouldn't lie about that.
Wednesday, March 4, 2009
The Cleanse
I am an avid reader of People Magazine. Read it every morning while I do my hair and brush my teeth. I was somewhat dismayed this past week to discover they had done a spread on celebrities and what they do to get "red carpet ready" and focused on the cleansing and detoxification processes.
Shortcuts.
Now, to People's credit, there was a small, and not nearly as glamorous as the photo spread, box with the medical doctors' opinions of these methods. I wish that it had been given equal space. There is really nothing good about most of these "quick fixes". The doctors pointed out the lack of nutrients and proteins in the potions that you drink for a weekend or whatever. One of them is maple syrup, cayenne pepper and lemon juice. I don't even know how you'd take the first sip that concoction, much less live on it for a few days!
I was happy to see that several of the celebrities admitted that they felt horrible when they do these - no energy, cranky, hard to be around.
Maybe it is just their body's way of letting them know that feeding it with junk and then trying to hurry and "clean house" comes with consequences. It may sound enticing - lose 7 pounds overnight! - but what are you really losing? And what are you gaining? Another bad habit, maybe.
Just remember, your body will respond to what you give it - be it healthy foods, exercise, a day of rest. In the long run - that's what we're aiming for here, a long, healthy life - and your body will be better off to just make the right choices up front.
And if you need to be "red carpet ready" for some reason and you don't think you've quite gotten there, there's always Spanx.
Shortcuts.
Now, to People's credit, there was a small, and not nearly as glamorous as the photo spread, box with the medical doctors' opinions of these methods. I wish that it had been given equal space. There is really nothing good about most of these "quick fixes". The doctors pointed out the lack of nutrients and proteins in the potions that you drink for a weekend or whatever. One of them is maple syrup, cayenne pepper and lemon juice. I don't even know how you'd take the first sip that concoction, much less live on it for a few days!
I was happy to see that several of the celebrities admitted that they felt horrible when they do these - no energy, cranky, hard to be around.
Maybe it is just their body's way of letting them know that feeding it with junk and then trying to hurry and "clean house" comes with consequences. It may sound enticing - lose 7 pounds overnight! - but what are you really losing? And what are you gaining? Another bad habit, maybe.
Just remember, your body will respond to what you give it - be it healthy foods, exercise, a day of rest. In the long run - that's what we're aiming for here, a long, healthy life - and your body will be better off to just make the right choices up front.
And if you need to be "red carpet ready" for some reason and you don't think you've quite gotten there, there's always Spanx.
Tuesday, March 3, 2009
Thought for Today
From Denise Austin's Newsletter this morning:
Actions speak louder than words. Stop talking and get walking!
— Denise
Actions speak louder than words. Stop talking and get walking!
— Denise
Friday, February 27, 2009
Tip for Today #9
BE CREATIVE
Believe or not, this journey you're on can be fun. Yes, I said it, FUN! You just have to use your imagination and think outside the box.
For example, cake. I've never said that you shouldn't eat cake. I can't tell you what to eat, I've only said to be thoughtful about your choices. Now, since I know you're all reading the nutrition labels (all nod your head yes) of the foods you eat, you already know that the standard serving size for a cake prepared from boxed cake mix is 1/12th of the cake. That can take some geometry to figure out the right portion of a standard two layer cake. You could make 12 cupcakes. Instant portion control. Or find a mini-Bundt cake pan. Yes, they make those. There are 6 little Bundt-shaped openings in the rectangle pan. If you make 2 pans you have 12 fairly equal single servings of cake. Much easier to serve and less mess. Added bonus - most of us don't frost Bundt cakes. You may sprinkle them with powdered sugar or mix that powdered sugar with a few drops of milk (maybe even lemon or almond or vanilla extract) and make a glaze to pour over the warm cakes. I've not done the math but I'm guessing you'll save some calories over having a frosted piece of cake or a frosted cupcake. And your eyes will see a WHOLE little cake instead of just a sliver of a big cake. Makes your body feel a little like you're cheating, but if you've planned for a dessert that day, you're OK.
Exercise doesn't have to be boring. Walking or jogging every day can be monotonous so mix things up. At BB's suggestion, I got the Dance Dance Revolution 2 for the Wii. Dancing will work you out! I'm not even out of the first level and I'm working up a sweat. I can't imagine what happen when I get to the hard stuff! Anything that gets your body moving is a good thing! It isn't rocket science or brain surgery. Find ways to make your exercise fun and you'll start to actually enjoy it (yes, it can happen!) and really look forward to that part of your day. Exercise should not be something dreaded.
Look around. Look for ways that you can creatively incorporate your meal planning and exercise in your daily life. AND be sure to share your tips with the rest of us!
Now, go have a great day!
Believe or not, this journey you're on can be fun. Yes, I said it, FUN! You just have to use your imagination and think outside the box.
For example, cake. I've never said that you shouldn't eat cake. I can't tell you what to eat, I've only said to be thoughtful about your choices. Now, since I know you're all reading the nutrition labels (all nod your head yes) of the foods you eat, you already know that the standard serving size for a cake prepared from boxed cake mix is 1/12th of the cake. That can take some geometry to figure out the right portion of a standard two layer cake. You could make 12 cupcakes. Instant portion control. Or find a mini-Bundt cake pan. Yes, they make those. There are 6 little Bundt-shaped openings in the rectangle pan. If you make 2 pans you have 12 fairly equal single servings of cake. Much easier to serve and less mess. Added bonus - most of us don't frost Bundt cakes. You may sprinkle them with powdered sugar or mix that powdered sugar with a few drops of milk (maybe even lemon or almond or vanilla extract) and make a glaze to pour over the warm cakes. I've not done the math but I'm guessing you'll save some calories over having a frosted piece of cake or a frosted cupcake. And your eyes will see a WHOLE little cake instead of just a sliver of a big cake. Makes your body feel a little like you're cheating, but if you've planned for a dessert that day, you're OK.
Exercise doesn't have to be boring. Walking or jogging every day can be monotonous so mix things up. At BB's suggestion, I got the Dance Dance Revolution 2 for the Wii. Dancing will work you out! I'm not even out of the first level and I'm working up a sweat. I can't imagine what happen when I get to the hard stuff! Anything that gets your body moving is a good thing! It isn't rocket science or brain surgery. Find ways to make your exercise fun and you'll start to actually enjoy it (yes, it can happen!) and really look forward to that part of your day. Exercise should not be something dreaded.
Look around. Look for ways that you can creatively incorporate your meal planning and exercise in your daily life. AND be sure to share your tips with the rest of us!
Now, go have a great day!
Thursday, February 26, 2009
The Home Front
In discussing my positive reinforcement the other day, I only focused on one person. An extremely important part of my bigger puzzle, but on only one part.
My husband has probably had to make just as many adjustments in his life as I have in mine. But for different reasons. And he hates it when I talk about him on the Internet, but such is life.
Once he realized I was serious, (side note, I tend to get bored with stuff after a while and we've gotten rid of more exercise equipment and paid off gym memberships than I care to count. I don't blame him at all if at first there was a "yeah, right" moment), he jumped on the bandwagon with both feet.
He never fussed when I would leave the house before 6 in the morning to go walk at the mall. He once again accepted that there would be leftovers in the house and no longer asked if I couldn't eat just a little bit more. I'd get a high-five on Monday nights after the weekly weigh-in, and he'd be waiting at the door to see how I'd done. No reminding him of where I'd been needed. And he would sometimes gently ask me if I was eating something for the wrong reasons. Just to make sure I was actually thinking about my choices and not just letting my emotions control my habits.
He made sure he was being my advocate, not an adversary.
Like everything we do, we try to be each other's partner. That's what we signed up for 20 years ago. I'm sure there's been lots of times he wished he had checked that fine print a little more closely.
He worries that I'm eating enough, that I'm sleeping enough, that I'm not exercising too much and becoming obsessed with all this, and everything else that you worry about with someone you love. But he worries quietly, and keeps being the rock that I lean on.
Rocks are necessary. Find yours. Be one for someone else. No one need go at this alone.
My husband has probably had to make just as many adjustments in his life as I have in mine. But for different reasons. And he hates it when I talk about him on the Internet, but such is life.
Once he realized I was serious, (side note, I tend to get bored with stuff after a while and we've gotten rid of more exercise equipment and paid off gym memberships than I care to count. I don't blame him at all if at first there was a "yeah, right" moment), he jumped on the bandwagon with both feet.
He never fussed when I would leave the house before 6 in the morning to go walk at the mall. He once again accepted that there would be leftovers in the house and no longer asked if I couldn't eat just a little bit more. I'd get a high-five on Monday nights after the weekly weigh-in, and he'd be waiting at the door to see how I'd done. No reminding him of where I'd been needed. And he would sometimes gently ask me if I was eating something for the wrong reasons. Just to make sure I was actually thinking about my choices and not just letting my emotions control my habits.
He made sure he was being my advocate, not an adversary.
Like everything we do, we try to be each other's partner. That's what we signed up for 20 years ago. I'm sure there's been lots of times he wished he had checked that fine print a little more closely.
He worries that I'm eating enough, that I'm sleeping enough, that I'm not exercising too much and becoming obsessed with all this, and everything else that you worry about with someone you love. But he worries quietly, and keeps being the rock that I lean on.
Rocks are necessary. Find yours. Be one for someone else. No one need go at this alone.
Numbers Game
I confided in my sister yesterday that I had hit a new low. And it was a good thing. It has probably been over 20 years since I actually weighed what the Wii said yesterday morning. She asked if I had hit my goal. No but I was close. I want lose a few more pounds so that I'm solidly in the "normal" range and have some wiggle room. Yesterday I was about a half a pound into the "normal" range.
And that discussion lead to other things, in particular the ideal weight. Andrea made the comment that she didn't trust all those charts since they all said something different and still claimed to be "normal".
She was so right. I did a little Google search for my ideal weight. According to one website, if I decide I'm small boned, which is possibility, I'm 18 pounds overweight right now. There is no one that has seen me lately that would think I'm 18 pounds overweight.
If I'm medium-boned, a more likely option, then I still have a ways to go, but I'm only minimally overweight. But the Wii says I'm normal.
The point is this. Don't get caught up in the numbers. We know that muscle weighs more than fat. I know people that are built like rock walls and are "overweight" according to the charts. Go with how you feel. Are your clothes looser? Do you have more energy? Do you feel good in general? Are you liking what you see in the mirror? That's the important thing.
A number is just a number. It's like an opinion, everyone has one.
And that discussion lead to other things, in particular the ideal weight. Andrea made the comment that she didn't trust all those charts since they all said something different and still claimed to be "normal".
She was so right. I did a little Google search for my ideal weight. According to one website, if I decide I'm small boned, which is possibility, I'm 18 pounds overweight right now. There is no one that has seen me lately that would think I'm 18 pounds overweight.
If I'm medium-boned, a more likely option, then I still have a ways to go, but I'm only minimally overweight. But the Wii says I'm normal.
The point is this. Don't get caught up in the numbers. We know that muscle weighs more than fat. I know people that are built like rock walls and are "overweight" according to the charts. Go with how you feel. Are your clothes looser? Do you have more energy? Do you feel good in general? Are you liking what you see in the mirror? That's the important thing.
A number is just a number. It's like an opinion, everyone has one.
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