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The L Word (logging)

 Dear Heather

                       I need help.  I  watch what I eat and eat fairly healthy, I try to exercise, and I just don’t understand why I am not losing weight or seeing the results that I want!

 

Now, if you think this is about you and  you are reading this going OMG how could she blog about about the message I sent her? You would be WRONG.  Well kinda.  I get this message weekly.

First of all, I am going to address this problem as a whole with ONE solution.

LOG!  For crying out loud people.  I don’t understand what it is about logging that freaks people out.  It’s like the word “budget”. The second people hear that word, they shut down.  People are willing to go run 5  miles, or work out at the gym for however long, but then refuse to log?  Is logging harder than your workout?  If you don’t log, you might as well just waste that workout!

Look at it this way- you go to the gym, for say… an hour, hour and a half?  Do you know how many calories you burned?  Then you eat “healthy” (I am taking your word for it when you say it).  How many calories did you eat?  Did you eat enough after a workout day?  To many calories to where you are gaining weight even though you worked out?  How the hell do you know how to eat if you don’t keep track?  And it’s not even like it’s all old school where you have to right it down then go enter it into the computer.  There are tracking apps where they have food scanners.  You get out your oatmeal for breakfast and you scan the UPC code and it enters it for you! It’s really not hard, it’s definitely not as hard as a really good workout!

70-30-rule

Lets face it people. Weight loss is NOT easy.  If it were easy everyone in the world would be thin and fit.  It takes work, commitment, and doing things that we don’t necessarily love doing.  BUT, if you log, and you do it 100% then you will see results!

Here’s a link to another logging post.  Includes links to some logging apps.  Are you logging?

Exercise Logging Sheets

If your not new to my blog, you all know what a HUGE advocate of logging I am!  If you are new here, guess what? I am a HUGE advocate of logging.  I like to write down my workouts [on paper], in addition to logging it on Dailyburn.com  I keep ALL my sheets and can look back on the day, week, or whatever and I can see my progress and what exercises I have already done that week.

Here is the form I made up to use for my logging.

workout-log.pdf

In addition to logging my daily exercise, I also like to have a calendar hanging in my gym to short log the day and what body part I am doing that day, what  I have already done, and what is coming up.  It helps plan my week, body part, cardio, and days off.  I like to have things in writing.  It’s kind of like having a before pic.  It is a constant reminder of my priorities and how far I have come.  It has also kept me successful in keeping the weight off and always evolving with my workouts!

3-month-workout-calander.pdf

On the left I write the week.  Then in the square I write what cardio I did and how many min.  Then to the right of that in the same square I abbreviate what body part I am doing.

New Years Resolutions

I do not believe in New Year’s Resolutions.  It’s kind  of a naughty word, like “diet”.  I believe that why do you need a special day to make a life change?  Why not start NOW?  So lets call it a Healthy Life Resolution and start now instead of New Years.

Resolve now to be a leaner, healthier more active version of yourself.  Resolve  to change your life NOW.  Don’t wait.  DO IT NOW.

 

Making a list #1

So I decide for December, I would make lists of various things so here’s #1.

These past 7 years have definitely been a journey.  It seems like a different lifetime, a  totally different person.  It has been a  learning period, a reinvention if you will.  Here are 8 things I have learned:

  1. I am WAY stronger than I ever thought I was (mentally and physically)
  2. I CAN do anything that I put my mind to.
  3. NEVER say never!  -(Justin Bieber is right!)
  4. Once getting out of my own head-  my body is capable of doing WAY more than my head says it can.
  5. People are watching – what you do really has impact on people whether they tell you so or not.  It could be your kids, parents, friends or acquaintances… you live healthy  and it WILL impact someone in a positive way.
  6. DO NOT give up!
  7. Ask for help!
  8. Give help- since starting my blog and helping people I have realized that in fact it’s my readers that are helping me!
Have a great week and remember, fit and healthy is a lifestyle. It’s a learning process not only about how to live, but how to make a better you, inside and out.  I am still learning and changing every day.

 

 

 

 

Fitness Failure

Fitness failure.  Surveys have shown that more than half of all new exercisers quit their program within the first six months.  With the holidays coming up the failure rate is even greater!

Adopt the following methods to avoid fitness failure:

  • set a series of realistic short-term goals
  • include exercise and diet variety
  • workout with a partner
  • develop a backup plan
  • don’t “celebrate” with food. YOU ARE NOT A DOG food is NOT A TREAT!!!!!!!!!!!!!!!

I like to workout alone and a lot of people do but  a “fitness” buddy it’s a great idea especially during the holidays.  Just someone you can check in with every week  to hold you accountable and talk you down from the junk food ledge.

The other thing to remember is just because it’s the holiday’s does not give you a free pass to be totally and utterly glutenous!  Remember your health!  Once you use that excuse it becomes easier and easier to use that excuse and before you know it the holiday devil on your shoulder has won and you have gained 10 pounds :0

And remember DO NOT SKIP WORKOUTS during the holidays!

OH and for goodness sake DO NOT say “it’s the holidays and I will make it my News Years resolution to take it off!”

 

Leg Exercises You Can Do At Home

Legs have always been a challenge for me because I have knee problems.  It’s pretty known in the fitness world that it’s pretty close to impossible to do a good leg workout without doing squats or lunges.  Building your quadriceps will most definitely  help and take the weight and some pressure off your knees.  Once you build your quads it will be easier on your knees when you do things like squats or lunges.  I still struggle with lunges and are selective about what kind and how much I do them.   I have always had very big thighs and calf’s so these are the muscles that build the fastest and biggest on me.  Everyone is different but if you do these exercises, they will strengthen, tighten, and give you nice legs.  The awesome thing about these are you don’t even need to go to the gym to do them!

SO here are some exercises you can do in your living room or even while you watch tv to help build strong sexy muscular legs.

Lunge: Start without weights and progress to holding weights

Wall Squats:  You can do with or without the ball.  For more of a challenge add hand weights.  If you have bad knees just sit in the hold and do not go up and down.  Hold for 40 seconds and stand.  Repeat.

If you have a resistance band (which I  HIGHLY recommend everyone has):

Kick backs

Plie squats (love them):  spread legs apart in a plie stance and raise up onto tip toes and repeat.
A normal squat:  You can add dumbbells or even barbell if you have them.  Do not let your knee extend over your toes.  Sit into the squat don’t lean.
Bulgarian split squat:  A more advanced move and one I have a love hate relationship with.  You WILL feel the affects the day after 🙂  Start slow and do it without weights first.

Perseverance and Dedication

Where does perseverance,  dedication, and the will to keep fighting come from?  Sometimes it takes more effort than other times.  Sometimes we just need to dig deep!  But no matter what kind of shape you are in, no matter what stage of your journey you are in, you still have bad days and good days.  Don’t let those bad days take over. Don’t let them ruin everything you have done and everything your are going to do.  OK, so you ate the cupcake.  It’s one cupcake. Don’t then think “OH well I ate that cupcake, the rest of my day is screwed the rest of the day doesn’t matter”.  IT DOES MATTER!

You need to find what brings out that “fight” in you.  What motivated you.  What brings you up from the ashes and you need to do it and don’t loose that perspective!

My husband made me watch this the other day, and no matter what your thoughts are on Arnold Schwarzenegger, he has overcome and persevered. He got to where he was today by digging deep.  Please take a few minutes to watch this video now. It is a little long at 12 minutes, but it is 12 minutes of your life well spent.

ESPN Films 30 for 30 Shorts – Arnold’s Blueprint

Are you Logging?

If you have been reading my blog you know I am a HUGE logging your food and workouts advocate!  I feel it’s important for newbies just starting out on their journey and for veterans.   I believe your journey starts first and foremost with how you eat, how much you eat, when you eat and what you eat.

It’s funny, well not really “funny” in a ha ha ha way, but funny in an ironic way.  People say they are doing “everything” they can to loose weight and they have hit a “plateau” or “don’t know why the weight isn’t coming off.”  In reality they are NOT doing everything it takes.

It takes:

  • eating right
  • exercising
  • logging
  • measuring your food

If you are going to take the time to exercise and  eat “right” (which are the harder steps) then why not take that extra little step and measure and log your food and exercise?!?!?!?!?  TOTALLY don’t get it.

Why I feel it’s so for those just starting out:

ALL the time I hear  “I don’t really eat that much” or “I watch what I eat”   If that’s the case why are you overweight?  Why are you struggling?  The point of logging is to make you aware and accountable.  If you log everything and eat within the calories/calorie deficit then there are no questions and no excuses why you shouldn’t be loosing the weight.

Why it’s important that veterans log:

We get complacent.  Period.  We think we are eating the serving size but over time it becomes more and more.  I still log to get me back on track.  We condition our bodies.  We gradually start eating more and our bodies gradually start needing more.

People are “food spoiled” and have the mentality of “I don’t wanna”.  It’s really not that hard to log.  If being healthy and loosing weight is important then take the time to do it!

There are tons of free food logging phone apps and websites few of my favorites are:

Daily Burn is one of my favorites because not only can you log online they also have a smart phone  app and a smart phone bar code scanner app so you don’t even need to type in the words.  They have an EXTENSIVE food and workout data base!  It syncs with the web site so if you log on your phone it updates on the computer.

A new one I just discovered and am loving is freeworkoutlog.com

myfitnesspal

Calorie Counter

There is NO excuses.  It couldn’t be easier to log what you eat. If you are really doing everything you possibly can to be healthy, loose weight, get back on track… whatever it is… you should be logging and be honest!

I CHALLENGE all of you to start logging your food daily!

Diet vs Life Change

Indeed there is a difference between eating healthy and a diet.  Diet is a dirty word.   A diet is a “fad”.  It is something that is not sustainable for the rest of your life, which wont be as long as it could be if you do a diet and not a life change.  Diet is temporary, as opposed to a state of mind. Change your life, not your “diet of the week”.

 

When you diet, you’re more likely to put the weight back on.  Yo-yo dieting is almost as bad for you as being overweight.  That’s why “fad” diets are so terrible for you.  You can not go without carbs your whole life, or get meals in the mail forever, or eat cabbage for a certain amount of time and not expect to gain the weight back. You need to reach deep down inside and figure out why you have gained the weight, and not only get your butt in gear, but also get your eating straight and your mind together.  They ALL work together. They are all important keys to success.

Before you change your eating you need to change your way of thinking.  Stop having that “spoiled” food mentality of “I don’t wanna”.   I don’t want to measure my food.   I don’t want to get the lower calorie dinner at the restaurant.  I don’t want to have fruit instead of a candy bar.  Instead of thinking of it as a punishment think of it as a reward for your body.  A reward for a healthier, stronger you!

 

As my reader/follower I would like you to do one thing for me.  Eliminate the word “diet” from your vocabulary.  In fact it’s not about words at al,l it’s about actions and living.

 

 

How Do I Get Started?

Easy, well kinda.  Easy if you are mentally ready.  Getting mentally ready can be the hard part.   “I’ll start Monday” and while mentally preparing for “Monday” you go on a binge eating spree.  Why must it be Monday?  Start today, even if it is a Friday or Wednesday!   OMG yes I said it.  It’s OK to start on a day in the middle of the week.   I know your thinking, “she has lost her mind”, but it can happen and it should happen.

Once you have gotten it out of your head that you have to “prepare” for a winter hibernation and pack on 5 pounds while waiting for “Monday” to start, start slow.  Start with eating healthy and a get up and moving workout.

You must start with what you are eating.  Loosing weight and getting healthy is 80% diet and 20% exercise.  You must change your eating habits.   Lets face it, those extra pounds did not appear magically and will not magically disappear, this is not a “will it to happen” kinda thing.    What you put in your mouth is a bigger factor than even exercising.

Then start  by just doing 20 min of cardio at the gym.   In fact… wait for it… you don’t even need the gym!  I know this post is just blowing everything out of the water, don’t forget to breath while reading this mind blowing information.

You can start off by doing a workout video.  7 years ago I started with Walk Away The Pounds.  A  few years ago I did  Jillian Michaels-30 day Shred, just to change up my routine a bit.

Fitness and healthy food is at your finger tips, and the lame excuses are just that, LAME and EXCUSES!  You don’t need to dedicate 2 or 3 hours to a workout.  20-40 min a day will help you live longer and live a healthier life!   There is a million workout videos that are great and effective.  Lets face it, reality is that most people don’t have 1,2,3 hours to spend working out a day.  30 minutes a day is better than nothing at all.   PLUS, once you get started, and see how great you feel, you will probably find the time to do a little more.

The most important thing is to just get started doing something… anything. Make a change today towards a better you.