Motivate Yourself with Music...

Thought that it might be motivational to have some music and quotes to help you along your journey!

Reach for some water, barbells and hit the pavement ladies and gents!

Enjoy

Motivation...

Today, i needed some motivation in my life.  Therefore, i wanted to share some quotes for weight loss that motivates me on a daily basis to go on.  Hope you enjoy!

Mark TwainHabit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.

Julius Erving
If you don't do what's best for your body, you're the one who comes up on the short end.
 
Jim Eason.
If you want to look young and thin, hang around old fat people.

Unknown Author
Instead of giving myself reasons why I can't, I give myself reasons why I can.
 
Vince Lombardi
It's not whether you get knocked down; it's whether you get up.
 
Milton Garland
My advice is to go into something and stay with it until you like it. You can't like it until you obtain expertise in that work. And once you are an expert, it's a pleasure.

Winston Churchill
Never, never, never, never give up.
 
Eleanor Roosevelt.
No one can make you feel inferior without your permission.
 
Mohandas Karamchand Gandhi
Not to have control over the senses is like sailing in a rudderless ship, bound to break to pieces on coming in contact with the very first rock.
 
Horace
Rule your mind or it will rule you.

Try Something Different...

I saw this commercial friends and i couldn't help myself but to laugh.

And of course to share it with the rest of you. 

Enjoy!

Make the right choices!

Happy 4th of July!

The Balance of Good Health

As if you did not know this already but in case you forgot...hope this helps or reminds you of what to eat:

Unhealthy Foods

• Battered and deep fried foods
• Sugary sodas
• Processed lunch meats
• Greasy snack chips
• White bread and refined pasta
• Most canned spaghetti and ravioli
• Sugary breakfast cereals
• Frozen fried chicken, fish sticks and corn dogs

Healthy Foods

• Green and brightly colored vegetables
• Dark leafy greens and lettuce
• Fresh fruits and berries
• Lean turkey and chicken
• Nuts, dried fruits and healthy snacks
• Whole grain breads and pasta
• Healthy cooking oils like canola and olive oils
• Grass fed beef and bison
• Cold water oily ocean fish
• Low fat milk or soy beverages
• Nuts, seeds, and legumes

Eat most of the unhealthy healthy foods and enjoy!

Happy Tuesday!

Ask Yourself Before You Eat...

Looking at your eating style is important.  It is important to consider these questions before eating in order to help you make wise and healthy food choices. 

• Do you eat because you are bored, sad, or happy?
• Do you snack in front of the TV without even giving it much thought?
• Are most of your meals eaten at home or in restaurants?
• How often do you eat fast food?
• Do you like to cook?
• How often do you grocery shop?
• Do you skip breakfast or lunch, then overeat later in the day?
• How big are the portions you consume?
• Do you crave sweets?
• Are there foods you won't give up?

Good Advice: Post this on the fridge or cupboards to remind you before you eat. 

(All these were found on: http://nutrition.about.com/od/nutrition101/a/keepitsimple.htm)

Losing Weight Fearlessly!

Is there fear in losing the fat? I believe there is.  In my individual case, i am still trying to figure out what it would mean if i lost the thirty pounds and became a healthier me.  Aside from thinking that perhaps i don't deserve to be healthy and fit--the fear which prevents me from making healthy decisions.  I know the positives of losing the fat--i will have a healthy pregnancy in the future and just be healthier overall.  Furthermore, i will not have to worry about illnesses such as diabetes and others. 

I came across this article by Steve Pavlina and this statement resonated with me: Unlike fear of failure and fear of rejection, fear of success can be far more insidious because it’s almost always unconscious. But it’s not fear of success itself that is the problem but rather fear of the side effects of success, many of which may be genuinely unwanted.

Could it be that i have a fear of success? What would it mean for me if i lost all of my thirty pounds?  Am i fearful that i would need to maintain the weight loss and continue to be healthy and fit? Unconsciously have i decided--Why bother since i may be unable to maintain it?  Do i feel as if i don't deserve to be fit?  Knowing that i may have fear of success gives me something to focus on. I need to change my attitude about weight loss and being successful at it consciously.   

The thing with fear is that i can overcome it.  Steve Pavlina says this about fear:  Asking, “What will happen if I succeed?” can solve this problem because it focuses your conscious attention on those fears. Fear has a tendency to shrink under direct examination, making it easier for you to take action.  This helps me to think that i have control over my actions and choices.  I can look at the fear in the eye and stand up against it and help to shrink until it disappears.

I do not have to focus on the fears but at the successes which are before me that i can achieve fearlessly.  I challenge you today to focus on what fears stand in your way as you attempt to meet your fitness goals.  I challenge you, as i do myself, to focus on all the successes that will come with hard work and dedication and kick the fear out the gym and fridge door!

Sharing the Number on the Scale

I feel pretty comfortable sharing my number on the scale.  However i wonder how this would make me accountable to my weight loss goals? 

In order to help others lose weight, i have to be transparent with pounds and kilos.  But i wonder how big the number on the scale should be in the issue of weight loss?  Does the scale make you accountable to lose more weight?

My philosophy is that loss of inches are important when losing weight.  As fat lessens in your body, muscle is built and muscle weights more than fat.  Therefore, someone could lose a lot of fat and gain muscle and the scale may not move.  The persons ends up more discouraged then not which defeats the positive energy that one needs to push themselves to continue working and sweating hard in order to lose the fat!

Therefore, in my effort to harbour positive energy, i will be encouraging future clients to be accountable to themselves and the energy they put into losing inches.  Inches may not show up on the scale in decreased numbers (at all times) however inches does mean fat lost!

For some, the instant gratification of seeing the number on the scale decrease is significant.  However the number on the scale should not be the sole focus on their weight loss plan.  There needs to be attention paid to loss of inches which translates into health and wellness.

People, including myself, should be accoutable to their health and wellness more so than the number on the scale.  But for those of you who like instant gratification:

Current weight: 155lbs. 

Ideal Weight: 125. 

Target Time: One Year.

  However, I will be calculating my inches as well in a few weeks.