Week 9

Week 9?!?! It has been 9 weeks already and I have to say that I feel so great! I am doing and trying new things all the time and I wake up each day with a little bit more energy and zest. I really can't wait for the spring and summer to do so much stuff. I want to go hiking, plant a veggie garden and clean up and fix my yard. I want to do a lot more than that but that is a good start. Here are the new steps for the week. Let me also say that I don't do everything on this list every week but I do the majority of them each week and switch some one week and do others the next week. The main point is doing something everyday to better my health.

1.     Shop once this week to keep my pantry stocked with healthy foods

2.     Stay between 3 and 6 on the hunger continuum and register my hunger and satiety level in my journal

3.     Maintain my food journal

4.     Drink 8 glasses of water a day

5.     ride my bike for 20 minutes at least 5 days a week and increase the resistance and note my rides in my journal.

6.     Squeeze some exercise into my daily routine.

7.     clean 1 drawer/cabinet/closet a week

8.     create and maintain an efficient laundry system.

9.     Eat 3 meals and 1 or 2 small snacks each day

10. Add stretching to my workout routine

11. Take a multivitamin each day – I am actually taking a multivitamin, a fish oil pill and a Llysine pill. (this is for cold sores so that I hopefully won’t get them too often)

12. be aware of my posture. Walk tall and with confidence!

13. Limit alcohol to one night a week and limit number of drinks to 2. Unless it is a margarita from Chavolos then the limit is 1.

14.  When going out to eat or at friends, chose food that is not fried and don’t graze around the food table. 

15.  Replace bad fats with good fats.

16. Add one fun element this week. (going dancing, playing basketball, etc.) This can take the place of one of my bike rides.

17.  discover the benefits of yoga

18.  clear the clutter from a mail pile, front door, etc and maintain a system to keep it clear

19.  Add core exercises and crunches to my workout routine at least 3 times a week.

20.  Start reading the ingredient list on the back of food labels. Watch out for additives and sodium especially.

21. Eat slower, savoring the food and truly enjoying the meal.

22. start a gratitude journal or explore journaling in general.

23. limit processed food and go for whole grains and whole foods.

Here is what is going on for week 9.

24. eat fish at least 2 times a week. – This is gonna be hard. I like fish but trying to make it so that it is not bland will be a little difficult. I better get out my cookbooks.

25. Do not eat after 8 o’clock at night

26. Try some more challenging strength training moves.

Week 8

1.     Shop once this week to keep my pantry stocked with healthy foods

2.     Stay between 3 and 6 on the hunger continuum and register my hunger and satiety level in my journal

3.     Maintain my food journal

4.     Drink 8 glasses of water a day

5.     ride my bike for 20 minutes at least 5 days a week and increase the resistance and note my rides in my journal.

6.     Squeeze some exercise into my daily routine.

7.     clean 1 drawer/cabinet/closet a week

8.     create and maintain an efficient laundry system.

9.     Eat 3 meals and 1 or 2 small snacks each day

10. Add stretching to my workout routine

11. Take a multivitamin each day – I am actually taking a multivitamin, a fish oil pill and a Llysine pill. (this is for cold sores so that I hopefully won’t get them too often)

12. be aware of my posture. Walk tall and with confidence!

13. Limit alcohol to one night a week and limit number of drinks to 2. Unless it is a margarita from Chavolos then the limit is 1.

14.  When going out to eat or at friends, chose food that is not fried and don’t graze around the food table. 

15.  Replace bad fats with good fats.

16. Add one fun element this week. (going dancing, playing basketball, etc.) This can take the place of one of my bike rides.

17.  discover the benefits of yoga

18.  clear the clutter from a mail pile, front door, etc and maintain a system to keep it clear

19.  Add core exercises and crunches to my workout routine at least 3 times a week.

20.  Start reading the ingredient list on the back of food labels. Watch out for additives and sodium especially.

New steps for week 8 –

21. Eat slower, savoring the food and truly enjoying the meal.

22. start a gratitude journal or explore journaling in general.

23. limit processed food and go for whole grains and whole foods.

  

Week 7 and week 6 recap

Well another week has passed and I really didn’t want to blog today. I am disappointed to say that I gained half a pound. This past week was my birthday and I celebrated for 2 days. I didn’t work out and I didn’t pay any attention to my diet. I’m trying not to beat myself up about it. I need to figure out how to enjoy these moments in life with moderation and not use them as an excuse to just eat and drink whatever is put in front of my face. I have good intentions going into the events but they all fly out the window. I’ve always used food and drink as a social outlet. Trying to erase these past habits is really one the hardest things for me to do. I need to just remember to take each day as it comes. Don’t beat myself up and do better the next time. Sometimes that is a lot easier said than done.

Here are the new steps for week 7 that I will be adding to what I am already doing. The full list is in a previous post. 

-          Add core exercises and crunches to my workout routine at least 3 times a week.

-          Start reading the ingredient list on the back of food labels. Watch out for additives and sodium especially.

Week 6 (and week 5 RECAP)

Week 5 was really a hard week for me. For some reason I started to get a little depressed on Monday and it lasted for a couple days.  I really had no reason to be depressed that I could think of but I didn't let it stop me from doing my workouts. I had also decided to take some time off from work. It has been about a year and a half since I took more than one extra day off so it was a much needed break. Looking back it was probably needing this time off that was making me depressed. Anyway, I didn't go anywhere I just decided to have a staycation. It was awesome. Snowdown was happening so I packed up some clothes and went to stay at my parents house and partake in some of the festivities. During this time (Thursday to Monday) I didn't follow my regime and got off track. I ate and drank whatever I wanted and didn't do my daily bike rides or exercises. Luckily I did walk around quite a bit on Friday and did some heavy cleaning on Monday so I did get some movement in. Needless to say last week was bust. I didn't gain and I didn't lose. I guess that is a positive thing. I am back on track now and ready to start kicking ass again.
I am noticing small changes to my body and the way my clothes are fitting. Yay!

Week 6 - 
This week I am not going to be adding any new steps. This is for two reasons. One reason is that I didn't do any of the steps from week 5 and the other reason is that the new steps in my books are ones that I have already been doing. I am noticing as the weeks progress the steps in one book will be ones that I am doing from the other book. This week also marks the half way point for my 12 week program.
Here is a recap of the steps so far. I think I will print out several copies and keep them all over my house so that they are always on my mind and I don't forget to do something.

1.     Shop once this week to keep my pantry stocked with healthy foods

2.     Stay between 3 and 6 on the hunger continuum and register my hunger and satiety level in my journal

3.     Maintain my food journal

4.     Drink 8 glasses of water a day

5.     ride my bike for 20 minutes at least 5 days a week and increase the resistance and note my rides in my journal.

6.     Squeeze some exercise into my daily routine.

7.     clean 1 drawer/cabinet/closet a week

8.     create and maintain an efficient laundry system.

9.     Eat 3 meals and 1 or 2 small snacks each day

10. Add stretching to my workout routine

11. Take a multivitamin each day – I am actually taking a multivitamin, a fish oil pill and a Llysine pill. (this is for cold sores so that I hopefully won’t get them too often)

12. be aware of my posture. Walk tall and with confidence!

13. Limit alcohol to one night a week and limit number of drinks to 2. Unless it is a margarita from Chavolos then the limit is 1.

14.  When going out to eat or at friends, chose food that is not fried and don’t graze around the food table. 

15.  Replace bad fats with good fats.

16. Add one fun element this week. (going dancing, playing basketball, etc.) This can take the place of one of my bike rides.

17.  discover the benefits of yoga (once a week)

18.  clear the clutter from a mail pile, front door, etc and maintain a system to keep it clear. 

It was really hard to get on here and tell you that I didn't do good last week and that I didn't do the things I was supposed to do. That is the great thing about this blog, the accountability. 

Week 5

Week 5 – January 30 – February 5, 2012

1.     Shop once this week to keep my pantry stocked with healthy foods

2.     Stay between 3 and 6 on the hunger continuum and register my hunger and satiety level in my journal

3.     Maintain my food journal

4.     Drink 8 glasses of water a day

5.     ride my bike for 20 minutes at least 5 days a week and increase the resistance and note my rides in my journal.

6.     Squeeze some exercise into my daily routine.

7.     clean 1 drawer/cabinet/closet a week

8.     create and maintain an efficient laundry system.

9.     Eat 3 meals and 1 or 2 small snacks each day

10. Add stretching to my workout routine

11. Take a multivitamin each day – I am actually taking a multivitamin, a fish oil pill and a Llysine pill. (this is for cold sores so that I hopefully won’t get them too often)

12. be aware of my posture. Walk tall and with confidence!

13. Limit alcohol to one night a week and limit number of drinks to 2. Unless it is a margarita from Chavolos then the limit is 1.

14.  When going out to eat or at friends, chose food that is not fried and don’t graze around the food table.

Here are this weeks new steps-

15.  Replace bad fats with good fats.

16. Add one fun element this week. (going dancing, playing basketball, etc.) This can take the place of one of my bike rides.

17.  discover the benefits of yoga (once a week)

18.  clear the clutter from a mail pile, front door, etc and maintain a system to keep it clear.

Week 4 – January 23 – January 29, 2012

1.     Shop once this week to keep my pantry stocked with healthy foods

2.     Stay between 3 and 6 on the hunger continuum and register my hunger and satiety level in my journal

3.     Maintain my food journal

4.     Drink 8 glasses of water a day

5.     ride my bike for 20 minutes at least 5 days a week and increase the resistance and note my rides in my journal.

6.     Squeeze some exercise into my daily routine.

7.     clean 1 drawer/cabinet/closet a week (right now I am focusing on a whole room- will be several week process)

8.     create and maintain an efficient laundry system.

9.     Eat 3 meals and 1 or 2 small snacks each day

10. Add stretching to my workout routine

11. Take a multivitamin each day – I am actually taking a multivitamin, a fish oil pill and a Llysine pill. (this is for cold sores so that I hopefully won’t get them too often)

12. be aware of my posture. Walk tall and with confidence!

Because I have been taking my small steps from 2 different books sometimes the new steps for the week are ones I am already doing. This weeks steps were steps I am already incorporating into my life or ones that I have been doing for years so there was nothing really to post that was new. Because I don’t want to not add anything new I have come up with a couple steps learned from last weeks mistakes. Here they are -

13.  Limit alcohol to one night a week and limit number of drinks to 2. Unless it is a margarita from Chavolos then the limit is 1.

14.  When going out to eat or at friends, chose food that is not fried and don’t graze around the food table.

These might seem like silly steps to add but they are big steps for me. These two things are a huge contribution to my weight gain and just might be the hardest to change. I am committed to being healthy though and realize that I need to make these changes if I want to change. Which I do!

Week 3 – January 16 – January 22, 2012 -

Here is a complete list for weeks 1 and 2 that I am already doing.

1. Shop once this week to keep my pantry stocked with healthy foods
2. Stay between 3 and 6 on the hunger continuum and register my hunger and satiety level in my journal
3. Maintain my food journal
4. Drink 8 glasses of water a day
5. ride my bike for 20 minutes at least 5 days a week and increase the resistance and note my rides in my journal.
6. Squeeze some exercise into my daily routine.
7. clean 1 drawer/cabinet/closet a week (right now I am focusing on a whole room- will be several week process)
8. create and maintain an efficient laundry system.

Here are the additional steps that are added in for week 3-

9. Eat 3 meals and 1 or 2 small snacks each day
10. Add stretching to my workout routine
11. Take a multivitamin each day – I am actually taking a multivitamin, a fish oil pill and a Llysine pill. (this is for cold sores so that I hopefully won’t get them too often)
12. be aware of my posture. Walk tall and with confidence!

Week 2 – January 9 – January 15, 2012

This week I am adding new steps to my daily life.  These are in addition to the ones that I am already doing.

*Some of the steps that I am taking from the books I am altering to fit my lifestyle. For example, last week I was supposed to walk for 20 minutes 3 times a week but I chose to ride my elliptical bike. This week the books suggests that I increase the intensity of my walks but since I not walking I will adjust my bike ride sessions. There will be some other changes as well though out the 12 weeks. I am making it to fit me. Not making me fit it. I feel I will have more success this way.

1. Shop once this week to keep my pantry stocked with healthy foods
2. Stay between 3 and 6 on the hunger continuum and register my hunger and satiety level in my journal
1. The continuum is a scale from 1-10 starting with famished to stuffed until ill. 3 thru 6 are strong feelings of hunger to first signs of feeling full.
3. Maintain my food journal
4. ride my bike for 20 minutes at least 5 days a week and increase the resistance and note my rides in my journal.
5. Squeeze some exercise into my daily routine.
6. create and maintain an efficient laundry system.

Later I post the exercises that I will be doing. I am also on a hunt for a treadmill so that I can start training for my 5K. I found one in April that I would like to do. It is in Denver and I have some family and friends that I can do it with. 

So it begins... week 1

Happy New Year! It is finally 2012 and so begins my journey!

Today I am officially starting my small changes and simple steps. Each week new things are added to the ones I am already doing from the week before and it is to establish these things as habit.  Since these are 2 different books that I am following some things may be similar or I am already doing it from a previous week in the other book.  Below are the action summaries-

Week 1 – January 1- January 6, 2012

1. Drink 8 cups of water every day.
2. Take a 20 minute walk three times a week. (While the weather is so cold I am going to substitute the walking for 20 minutes on my stationary bike.)
3. Clean out a drawer, cabinet or closet each week.
4. Start saving $1.00 a day
5. Stock my pantry with healthy foods
6. Write down what I eat, when and how I feel
7. take 5 minutes each day to just relax and focus on my breathing

  

Sounds easy enough! This past weekend I went to the store and stocked up on healthy pantry items. Made a menu for meals and stocked up on those items as well. Today I am also making one new item for dinner. Chicken Tortilla Soup in a crockpot. I will let you know how that goes….

*** 1/3/12   Made the Chicken Tortilla Soup last night. It was good not great but will probably not make it again so I won't bother posting the recipe. I am on a quest though to find one as good as my local Mexican food place. Once I do you will be the first to know.