Author: Waves Administrator

Do More

What are some ways we can squeeze in exercise and just be more active?  Here’s one for you….instead of looking for the closest parking space at the grocery store, look for the one farthest away or take the stairs instead of the elevator.  Begin to exercise and it will become a habit and you will crave it because it makes you feel so good and helps with stress too!

Here is an article I found that was a good read ~ http://www.sparkpeople.com/resource/fitness_articles.asp?id=1675

Walking is an excellent way to get in shape while keeping it low impact.  Dust off that old treadmill and walk a mile on it while watching your favorite TV show.

What are some ways you have found to squeeze exercise in?  Come over to the forums and share your thoughts.

How many calories should I consume?

Starvation is never the answer to long term weight loss and maintenance.  If you consume less than 1200 calories per day, your body will go into starvation mode and will begin to “hold on” to that fat.

So, how many calories should you consume?  I found a great article/tool that you can access for free to figure out how many calories you need based on many factors.

This is the link ~

http://www.active.com/fitness/calculators/calories/

Active.com is a wonderful website that I use often.  Check it out!

 

 

What’s in That Soda?

As I was researching soda and the affect on our bodies, I ran across a very shocking statistic.  Research shows that the average American drinks 239 gallons of soda per year!!  WOW!  In a 12 ounce can of coke there are 39 grams of sugar.  So what does this mean?  If you consume a can of coke you are literally “eating” the equivalent of 9 teaspoons of sugar / 3 tablespoons.  Pretty shocking huh?  For every 4 grams of sugar that ‘s the equivalent of 1 teaspoon of sugar.  Some sodas have more sugar than that.  No wonder it is so hard to break free from our addictions to sodas and sugary drinks.  Our bodies continue to crave more as we fill it with the caffeine and sugar.

So what do we do to break free from the sugar addiction from our drinks?  One thing is ~ WATER WATER WATER!  Your body will thank you for it.  So why is water important?  Take a look at this article: http://www.livestrong.com/article/78550-water-important-weight-loss/

So what are your struggles with your water intake?  Come on over to the forums and let’s discuss it or share your opinion online!

How to Measure

Not only is the number on the scale important, but your measurements are important too.  Sometimes during our weight loss journey, we will see the inches decrease before the number on the scale drops.  This often happens when you’ve been on your program for a while.  It can be very discouraging if you don’t see the scale number decreasing, but if you see the inches dropping – then you know you are moving in the right direction!  That’s why it’s important before you begin your program, to measure.

Start by wearing tight fitting clothing (or no clothing) and make a note of what you’re wearing so you know to wear the same clothes the next time you measure.  Grab your measuring tape, pen, and paper……here’s how to do it ~

  • Bust:  Measure around the chest right at the nipple line, but don’t pull the tape too tight.
  • Chest:  Measure just under your bust
  • Waist:  Measure a half-inch above your belly button or at the smallest part of your waist
  • Hips:  Place tape measure around the biggest part of your hips
  • Thighs:  Measure around the biggest part of each thigh
  • Calves:  Measure around the largest part of each calf
  • Upper arm:  Measure around the largest part of each arm above the elbow
  • Forearm:  Measure around the largest part of the arm below the elbow.

You will need to measure every four weeks and track your progress.  You will be amazed at how fast those inches will melt off of your body as you eat healthy and exercise!

We created a Body Measurement Chart for you to print so that you can track your progress.

If you have any questions, please contact us.

 

Making goals – NOT deadlines

Here’s something for you to chew on…..

Don’t set yourself up for failure by setting deadlines for your weight loss!  Instead focus on those small increments of weight loss or those small changes that you make.  If you go into any program saying, “I’m going to lose 100 pounds this year”, you may set yourself up for disappointment.

I believe it’s important to instead set small goals.  Focus on the first 5 or 10 pounds.  If you have a lot of weight to lose, it’s much more attainable when focusing on those first 5 or 10 pounds.  Take it from someone who knows!  We don’t all have the luxury (if you want to call it that!) of heading to the ranch on The Biggest Loser and dropping an astounding amount of weight in 12 weeks.

So, instead of focusing on a deadline, lets focus on a start date and stay determined to reach the goal, no matter how long it takes.  Join us in the forums or online and share your goals.

START OVER

If you have started out in pursuit of your goal
 And you have really tried with your heart and your soul,
But somehow things got out of control
START OVER.
When you have tried your best to do what you should
 And you thought this time that you surely would,
But once again, you did not do good
START OVER.
When you have worked so hard to follow a dieters way
And you fought to win a victory each day.
But one more time you went astray
START OVER.
When you have tried so hard to yourself to be true
And do the things that you know you should do,
But once again you failed to come through
START OVER.
When the road to success seemed much too long
And each temptation was oh so strong
 And once again you gave in to wrong
START OVER.
When you have told your friends what you planned to do
And trusted them to help you through
But soon discovered it is up to you
START OVER.
When you know you must be physically fit,
But your hope seems gone and you are stuck in a pit
That is not the time for you to quit
START OVER.
When the week seems long and successes few
 And at weigh in time you are feeling blue,
Remember tomorrow is just for you
START OVER.
To start again means a victory has been won
And starting over again means a race well run
And starting over again proves it can be done
So do not just sit there
START OVER.

Author Unknown

You Have the Time

I love watching The Doctor’s show.  I watched an episode recently which I thought was very good – check it out here:

http://www.thedoctorstv.com/main/show_synopsis/928?section=synopsis

Weight loss and exercise goes hand in hand.  If you want to lose weight, you need to exercise. Please don’t tell me you don’t have time, that’s just an excuse.  Excuses do NOT lead to results. You must make time!  Nothing looks better or feels better than a toned lean body.

I personally love going to the gym now, but it wasn’t always that way. Sadly millions of Americans buy gym memberships and rarely go.   I sometimes have to go to the gym at 9pm when I would rather relax on the couch.  But, I make myself get up and go.  Thankfully my gym is 24 hr access – Thank you “The New You” of Blairsville!

Come on over to the forums and let’s discuss the priorities and time management, or comment online.

Eating to live or living to eat?

Is food your best friend?  Do you wake up in the mornings and go to bed at night with food on your mind?  Do you eat breakfast and then immediately start thinking about your next meal?  For a long time that was me. With God’s help, I have finally overcame that never ending cycle.  There are times that I still battle – like the holidays.  Ughhh…it’s tough for everyone around the holidays. 🙂  But you have to pick yourself up and move on.  You can not let a bad day or even a few bad days destroy your plans for a healthy weight.  You must always have that finish line pictured in your mind.  Keep your eye on the prize!

I think back to the past couple of years in discussions with my husband.  When I would tell him I was addicted to food, he would laugh at me.  Being someone that has never had a problem with food or weight, he never could understand exactly what I meant.  But for me, it was a real feeling with real emotions attached to it.  If you are visiting this site, I’m sure you understand what I mean.

So, my question to you is this?  Do you live to eat, or eat to live?  You can overcome the way you view food.  We are to enjoy eating.  There is nothing wrong with that.  But when we eat in excess and eat the wrong foods, our bodies can become sick, sluggish, and well….overweight.  Think about an automobile.  What if instead of gas we put trash into the gas tank.  Would that car function properly?  No, of course it wouldn’t.  So how can we expect our bodies to function properly when we fill it with trash?

You can overcome.  My story and many others is proof that it can be done!

Psalms 139:14 ~ I will praise thee; for I am fearfully and wonderfully made – God is our Master Designer – let’s take care of our temples!

 

 

Lifelong Commitment

When I began my weight loss journey I knew it was going to be a lifelong commitment. You must know that this journey is not just the time it takes to lose the weight, but the lifetime it takes to maintain it. If you have a large amount of weight to lose, your attitude and mind set must be in the right place or you will become discouraged. Don’t focus on the large number, but rather focus on small increments such as losing the first 10 pounds and so on.

Before you embark on a weight-loss regimen, check in with your attitude and mindset towards making these lifestyle changes. Ask yourself if you are ready to commit to eating better and increasing your activity level. Depending on what you currently eat and how sedentary you are, you may need to make drastic alterations to get yourself to a healthy weight. Discuss your reservations with a close friend or loved one and work to develop a positive attitude towards weight-loss before beginning. Your goal will look much more attainable if you do this.

What are some areas you struggle in? What blocks your efforts to lose weight? Let’s discuss it or share it in the forums.