Wednesday, May 27, 2009

I am at a PLATEAU and I don't know how to move away from it

Weight at the beginning of May 2009: 265 lbs.

Weight today: 269 lbs.

What happened?

Reasons: partying, not focusing, eating my emotions, family drama, being tired, etc.

The second month of morning cardio boot camp has started and I have already missed 5 sessions. That is the equivalency to a week! Two of the days I missed were because I stayed up late for nonsense reasons, while the other three days I missed were because of family related reasons. Regardless I am at a standstill. I need to get enough hours of sleep, eat well, and exercise. This week so far I have been eating well, but then again it's only Wednesday.

I am at a PLATEAU and I don't know how to move away from it. WRONG response Maureen. Let's try this again. I am at a PLATEAU and I KNOW how to move away from it, but I choose to make excuses and not succeed.

Some tips and suggestions my trainer sent to me to help with the PLATEAU issue:

Tips and suggestions that may help you move off your “plateau.”

1) Try to stay away from all refined and artificial sugars—even drinks that are sweetened. Try this for a couple of weeks and see if you notice anything. Really pay attention to things that you may not think have sugar in them but really do (e.g., jellies, jams, teas, coffee drinks, pre-packaged oatmeal, cereal, protein bars, etc.).

2) Always try to drink 8 ounces of water before you eat. This will help you with portion control and you will not want to eat as much.

3) Try to only have veggies and protein at dinner (e.g., no rice, potatoes, cous cous, bread, etc. with dinner). Just protein and veggies!.

4) Only eat natural snacks. Make sure you are getting 5 fruits and veggies per day. Apples, green vegetables, salads, raisins, tomato sauces, carrot sticks, etc. Natural fiber and naturally occurring vitamins keep the GI tract healthy and functioning properly.

5) Continue to drink water throughout the day. This will not only help with your energy level, but also with your circulation, digestion and immune responses!

6) Cut down on the caffeine. This is a false stimulant that actually ends up making you hungrier!

7) Try to be consistent with 5 meals a day at approximately the same times (i.e., 2.5 to 3 hours apart). This will help your body get into a rhythm and make it easier to metabolize food and efficiently produce energy.

8) On homework days, do cardio instead of push-ups or sit-ups. Walk, run, ride a bike, swim, etc. This will help boost your fat-burning potential.

9) Buy a set of hand weights at a sporting goods store and use them when doing the homework. Adding muscle to your body helps to burn more calories.

10) Try not to eat the same things every day. you need a variety of food for nutrients but it also helps to curb boredom with the same thing all the time. Plus your body gets used to the same things and sometimes needs something different to boost your metabolism and break down of the new foods.

11) Use Tupperware and/or small snack baggies to portion your food and always use the 20-minute rule. If you are full all the time, you may be eating more than your body needs. You should be a little hungry before you eat each meal.

12) Make a large container of trail mix at the beginning of the week and portion it out each day with a 1/4 cup container.

13) There are some great bran muffin mixes and recipes out there that you can make mini muffins and add walnuts or pecans and you have quick snack on the go with fiber, protein and little sweetness.

14) In order to really succeed, you have to plan. Cook things ahead of time, pack your snacks, always think ahead.

15) Try to be conscious for a week of how many calories you consume. A woman should eat between 1,500 and 1,800 calories per day and a man between 1800 and 2200 calories per day.

Eating healthy is hard, but once you get used to planning and preparing, you will not even think about it anymore; it will be a way of life!

Wednesday, May 20, 2009

In A Motivational Rut? GOOGLE Weight Loss Motivation Quotes

Sometimes when I need a short moment of inspiration or reminder that I need to stay on my healthy kick I GOOGLE motivational or inspirational quotes about weight loss, motivation, inspiration, self-confidence, and body image. Some of my favorite quotes are from comedian great Margaret Cho.

Weight Loss Motivation Quotes:

Goethe: Weight Loss Inspiration Quotes
Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.

Jim Rohn: Weight Loss Inspiration Quotes
Take care of your body. It's the only place you have to live.

Thomas Fuller: Weight Loss Inspiration Quotes
That which is bitter to endure may be sweet to remember.

Samuel Johnson: Weight Loss Inspiration Quotes
The chains of habit are generally too small to be felt until they are too strong to be broken.

Marvin Phillips: Weight Loss Inspiration Quotes
The difference between try and triumph is just a little umph!

Plato: Weight Loss Inspiration Quotes
The first and the best victory is to conquer self.

Vincent Lombardi: Weight Loss Inspiration Quotes
The good Lord gave you a body that can stand most anything. It's your mind you have to convince.

Leigh Hunt: Weight Loss Inspiration Quotes
The groundwork of all happiness is health.

Anthony Robbins: Weight Loss Inspiration Quotes
The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.

Roger Bannister: Weight Loss Inspiration Quotes
The man who can drive himself further once the effort gets painful is the man who will win.


Margaret Cho Quotes:

I’m not going to die because I failed as someone else. I’m going to succeed as myself.
Margaret Cho, I'm The One That I Want, 1999
When people think the world of you, be careful with them.
Margaret Cho, Margaret Cho Blog, 09-26-05
Just because you are blind, and unable to see my beauty doesn't mean it does not exist.
Margaret Cho, Margaret Cho's weblog, 03-23-06
It’s like your batteries get low, and you need to charge them on someone else’s story.
Margaret Cho, Margaret Cho's weblog, 04-11-2006
Success is meaningless if you can't sleep at night because of harsh things said, petty secrets sharpened against hard and stony regret, just waiting to be plunged into the soft underbelly of a 'friendship.'
Margaret Cho, Margaret Cho's Weblog, 04-12-2006
Privacy and security are those things you give up when you show the world what makes you extraordinary.
Margaret Cho, Margaret Cho's Weblog, 07-05-04
The incognito of lower class employment is an effective cloak for any dagger one might wish to hide.
Margaret Cho, Margaret Cho's Weblog, 08-24-04
I am so beautiful, sometimes people weep when they see me. And it has nothing to do with what I look like really, it is just that I gave myself the power to say that I am beautiful, and if I could do that, maybe there is hope for them too. And the great divide between the beautiful and the ugly will cease to be. Because we are all what we choose.
Margaret Cho, Margaret Cho\'s weblog, 03-23-06
I have learned to love that which is meant to harm me, so that I can stand in the way of those who are less strong. I can take the bullets for those who aren't able to.
Margaret Cho, weblog, 01-14-04
Love is the big booming beat which covers up the noise of hate.
Margaret Cho, weblog, 01-15-04
Politics has less to do with where you live than where your heart is.
Margaret Cho, weblog, 01-18-04
Thankfully, beauty is easier to remove than apply, and a swipe of demaquillage in the right direction and you are you once again.
Margaret Cho, weblog, 01-27-04
Ugly. Is irrelevant. It is an immeasurable insult to a woman, and then supposedly the worst crime you can commit as a woman. But ugly, as beautiful, is an illusion.
Margaret Cho, weblog, 01-27-04
Maybe I wanted to hear it so badly that my ears betrayed my mind in order to secure my heart.
Margaret Cho, weblog, 03-03-04
If we have the opportunity to be generous with our hearts, ourselves, we have no idea of the depth and breadth of love's reach.
Margaret Cho, weblog, 03-09-04
Sometimes when we are generous in small, barely detectable ways it can change someone else's life forever.
Margaret Cho, weblog, 03-11-04
Try to love someone who you want to hate, because they are just like you, somewhere inside, in a way you may never expect, in a way that resounds so deeply within you that you cannot believe it.
Margaret Cho, weblog, 03-11-04
Try to put your happiness before anyone else's, because you may never have done so in your entire life, if you really think about it, if you are really honest with yourself.
Margaret Cho, weblog, 03-11-04
Some people are that - more than a parent, more than a role model, more than anything less than a religion.
Margaret Cho, weblog, 05-04-04
I love drugs, but I hate hangovers, and the hatred of the hangover wins by a landslide every time.
Margaret Cho, weblog, 10-30-03
People drain me, even the closest of friends, and I find loneliness to be the best state in the union to live in.
Margaret Cho, weblog, 10-30-03
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