I am NOT a number…

The weight on the scale should “never” define who you are or how you look at yourself. I know it’s easier said than done, but thats number on the scale is nothing more then “information” on how you are doing. Weightloss is highly variable, so many factors play a role in how your doing that its important to look at the broad picture.

!. Food choices, stick with healthy wholesome foods.

2. Watch the sodium intake, excess sodium can cause temporary weight gain.

3. Eat your fruit and veggies, 5 servings a day!

4. Practice more postive words and thoughts when it comes to your self-image of who you are.

5. Only weigh in at one location and one scale and do it once a week if your okay with that or daily BUT only if you can handle the normal flucuations without anxiety.

6. Celebrate EVERY loss no matter what the size is…this is critical.

You are NOT a bad person if you gain weight, your not bad if you fall off the wagon once in awhile. Its a sign your normal if you do! Be kind to yourself, if a friend was struggling and gaining what would you say to them, what would you suggest to help them succeed? Whatever you would say…DO IT YOURSELF!

Have a great week!

Mark

WHAT ARE YOU THINKING!

What are you thinking right now about your weight loss? The mental aspect is so very critical and yet its almost always over looked (except by weight watchers), how are you talking to yourself, what do you say when you have setbacks? You can do all the things you need to do to loose and if your not ding the “mental work” on your weight loss you will probably gain it back.

So, whats “the mental work”, good question. That’s your attitude for one, whats your attitude towards yourself and towards your weight? You need to stop kicking yourself and start giving yourself the occasional break when your your choices are not the best. Here are a few things to try.

1. Jot down negative thoughts when you have them, then you can begin to slow the thoughts down and examine there level of truth.

2.  Once your can isolate your thoughts do a simple “litmus” test, is that thought “true” am I stupid, lazy, good for nothing?

3. Change your approach to yourself, appreciate yourself and the work you are putting into this effort. Celebrate success’s and when “set backs” happen do not beat yourself up. Use the setback as a means of “learning” whats not working for you.

I know these seems simple on the surface but there a great way to start.

Have a great week!

Mark

Olympic inspirations….how track and field lead me to jogging!

The Olympics start this week, I am using that theme this week in my meetings as we discuss exercise. For me I have always loved track and field and for most of my life held the secret desire to one day jog or compete, I always loved the idea of being able to run/jog for miles at a time. I started to jog 2004 towards the end of my initial weight loss, the jogging had a rough start. Not warming up, no stretching of any kind…very painful. Now I am up to 3 mi. at a time (twice this week) and I feel much better for doing it.

We often assume we have to do “certain kinds” of exercises to loose weight or to get fit. That its got to be for a specific amount of time and we have to have the “best equipment”. Our bodies are made for walking and thats where we should start. I will include a link to an article from the mayo clinic you can read about walking health benefits.

Now back to the Olympics, what is your favorite even? Find a way to let that even inspire you to find a way to GET the same thing in the way of exercise for yourself. How could a pool help you exercise?, what about track and field?, volleyball and so on…you get the picture.

Exercise MUST fit into your schedule and must be enjoyable. Think about how it will help to speed up your weightloss and improve your health also.

Finally, you may not be able to walk or even run, find other ways to get some exercise for yourself and ALWAYS talk to your doctor first!

Have a great week

Mark