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Weight Loss Exercise

Food Journal and Menu Planner



One of the most important things that we can do for ourselves is to stay on track. This I have found is the toughest thing to ever do. We get so excited about making changes and then we realize that there are so many things to keep track of and it becomes very difficult.

I want to try and help you through this of course and one of the things that I have always found about Weight Watchers or Jenny Craig is the tracking and accountability to yourself. To try and help you through this I have created a food journal and found a menu planner that should help you.

Menu Planner

We try to do menu planning for our dinners every Sunday so that we can make sure that we can get our eating figured out for the weeks dinners. This is a job that my daughter and I have taken on after years and years of my wife figuring out and making dinners. This Menu Planner that I have here will help you by giving you space to decide what you are going to eat ahead of time so that you don’t just wing it (always bad).
http://www.fitnesstipsforlife.com/goto/menu-planner

Food Journal

I created this food journal so that you can track every day what you eat, and make sure that you track your water, fruits, vegetables, and protein. I have also added a couple of lines for energy and attitude (rate yourself on a scale of 1-10) and there is a bottom section that is to track your exercise. Remember this is for tracking. You can learn all over my blog what to eat and when but I will get into that again in another email for you. The last thing that I think is really helpful is journalling, Try and journal how you are feeling and what you did well or poorly with by just writing it on the back of the paper. Each page has three days worth so you will have to cut it in three.
http://www.fitnesstipsforlife.com/goto/food-journal

These are critical I think to help you eat and exercise better and stop those starts and stops that really break your motivation. I hope they help and if you have any questions or ideas to make them work better for you please let me know, I want the best possible stuff out there to help people.

Categories
Weight Loss Exercise

Secrets to losing weight

Secrets to losing weight

Many people struggle with losing weight either for a short time in the spring or summer or for their whole life. There are many things that you can do to make the difference between being overweight or not. Based on the way that your lifestyle is there are two big things that you have to concern yourself with, diet and exercise.

Diet is what you eat. We all know that we should not eat food that is bad for us but how about the flip side. How about eating more foods that are better for us. Today at lunch I could have gone out for fast food or I could have stayed in and eaten the soup and fruit that I brought with me. I ate the soup. Today is generally the way that I eat which is eating by design. I plan in the morning what I will eat and then pack it with me so that I do eat it and not something that is more convenient at the time. Tomorrow I may go out for lunch instead but I know that in two weeks I will have eaten all but three meals or so by preparing them myself and not by having a restaurant prepare them for me. I eat what I should and if I eat any prepared food that I know that it is one bad decision compared to all of the good decisions that I make.
Water is also a big part of my diet. I drink water throughout the day so that my body can easily digest my food and also so that I am not hungry and looking for some junk food.

Exercise is the other part of a great health plan and is the basis, to me, of how to best lose weight. I ride a bike to work all summer so I can get two good workouts in a day but on the weekend I take it easy so that during the next week I am not getting too sore to keep up my exercise schedule. Exercising one a day is a great way to get better health and if you can keep up a high heart rate of at least 30 minutes a day it will burn more calories constantly during the day every day. Now that winter is coming I will be balancing my cardio on an indoor elliptical trainer with some weights to gain a bit more muscle. The importance of weight training can not be understated. If you have more muscle your body has to work a little harder to keep itself going, this will burn more calories.

Lastly I think that losing weight has a lot to do with a great, excited attitude. I have always found that when I am in my best shape I have a great attitude about my exercise and my eating. Workouts are a breeze and I am working towards my exercise goals consistently. My eating is really good and I am proud of the things that I am putting into my mouth and finally my outlook is great because I feel excellent about the way I look and feel.

Adopt these tactics and your weight loss will be a lot easier and more fun than it has ever been before

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Categories
General Weight Loss Tips

The Public Life

This week has been emotionally hard. But, I’m determined to break into a new week tomorrow with vitality and excitement. It also helps that I will be rolling into the new age of 28.

We are starting a new exercise routine today. Yoga class has (sadly) ended and insanity is nearing completion. So we will be revisiting the first four weeks of insanity everyday monday-friday, saturdays will be off and sundays will be spent at the gym strength training. Yoga and running sessions will be divided up among extra energetic days.

Today I wanted to talk about blogging. I love talking about blogging, more so than my own blog. I get a lot of emails asking about how I started, how I got people to read (kind of), and who designed it. I also get real-life questions that involve the main question “why!?” and then I try to explain and it always comes back as “but why??”

At a distance blogging looks like a means to gain attention, to brag, an adult show-n-tell. But if you look a little deeper you will find that there are many colorful, creative, curious people who just want to share, inspire and learn. I hope I come off as the latter.

I think blogging is weird to most people. Me for example, you can find out my weight, what foods I eat, when I will be at the gym. You know I’m married, that I have two cats, and a rabbit. You know what my bedroom and kitchen look like…when they’re clean of course. You know that I struggle with overeating- which isn’t an easy secret to hide. You know (a little) of what I do to make a living.  You know that I have a strong network of friends. You know that I travel. That I love to eat interesting foods, and that I cook.

But there are many many things that I don’t share. So why?

Back in the early 2000’s I was introduced to the blogging community Craftster (by ashley, thank you very much). And I was shocked. It was like discovering a little community of gnomes living in the base of my backyard tree. Here were hundreds, if not thousands of women who were a little off-beat. Who made something and felt so proud that they had to share. Because making something yourself is a big deal to a lot of us. I got that. I still get it.

That community morphed into a full-fledge obsession with the online creative community. I would skip classes to stay home and sew appliqués on t-shirts or skirts. Mostly stuff I would later sell on ebay for a little cash. I just couldn’t believe that such people existed, mostly because I had only met a couple of them in my real life. I felt understood and supported by people I never would have met otherwise.

And then I found their blogs. Alicia Paulson, whom I still read, was one of them. I was and am in awe of everything she creates, which somehow turns to magic. Her words are like a really delicious dessert that you never want to end. She is articulate. Her stories about childhood summers, or afternoons at grandparents houses take me back. I can almost smell the pool we frequented as a child.

But most of all Alicia inspired me. She didn’t show me her amazing studio to make me feel inferior about my little creative nook in my shared apartment. She doesn’t share the story about her recent bathroom remodel just to make me crave tile instead of linoleum in mine. She doesn’t show her dinners, or homemade birthday cakes for her husband because she believes she is more awesome than me. I don’t know why exaclty she shares, but if I’m anything like Alicia it’s because we have to. Because it’s inspiring to share. Because we’re a little proud of ourselves.

It’s nice to know that people are out there like us. Who drool over vintage fabrics, or scour the internet for the perfect recipes, or find pleasure in the same things women a hundred years ago did: sewing, baking, gardening,  making a home. In real-life, these activities are often met with resistance. But why? Why not just go to McDonalds? Why not just close your eyes and pick a color for your bedroom (or let someone else do it)? Why not just open a package and eat? Why not just go about life not thinking about anything at all because dare I say it’s a little weird to want to can in 2011, or want to sew your own clothes when you can just go get something at Old Navy, or want to grow your own herbs and vegetables when there are a million super markets? Why do anything at all when you can just buy it? And that’s the point of blogging to me. It’s an army of interesting lives. People who dare to have a bigger life and go a step further to share the life they are creating.

Blogging is inspiring to me. I could only hope someone has found inspiration in my words and life. Inspiration to try a little harder at life, to consider things, to develop your personality to just do something other than watch TV. That would be the highest form of flattery to me.

I share my life because there are people that read what I have to say and get it. I find community and inspiration in that. Something I’ve rarely felt in real life. Because of Krissie, I started to run. Because of Miranda, I gave up TV. Because of Ree, I started taking photographs. Because of Alicia, I made homemade cakes (and dinner!). Because of Roni, I didn’t feel ashamed to share my weight loss journey. Because of Emily, I dreamed of working for myself. Because of NieNie, I don’t feel so scared to be a mother. Because of Heidi, I felt more creative.

And I’m sure all of these women and the countless other ones out there have met resistance for what they do and the lives they lead. But I’m grateful that they do share, because it’s not “over sharing” or “braggy”, it’s real and it let’s me know that I’m not alone.

And to answer the other questions…I create all of the headers and graphics for my blog. My husband does the other stuff, like SEO and wordpress manipulation. Stuff that I have little patience for. People come to my blog through comments I’ve left, twitter, or finding me on google search results. My only advice for blogging is to find your own voice and not to compare yourself to other bloggers. This is one I still struggle with.

I wanted to be as good as so and so. But, I am just one person. Blogging is not my business or main source of income. I make a little money selling ad space on my blog, but I’m very picky about the ads and know the people behind them. I also make a little money when I link to Amazon. About $50 a month- big bucks.

I’m very bad about returning emails and doing product reviews. This is a warning. Some top bloggers will say you should respond to every single email that comes through, even the bad ones. If I did this, I would never do anything else. I’m also bad about leaving comments or creating a community with my blog. I’m not a good blogger or a professional writer. I rarely edit my posts, and it’s obvious. I don’t lose sleep about grammar or spelling, I probably should. So pretty much…don’t do anything that I do! It’s just me and my thoughts around here.

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