My Thoughts and Motivation

getting healthy the right way

A good weekend June 29, 2009

I had a pretty good weekend. Did some partying with friends and some exercising too!

Friday Odessa finally had her spay surgery, and it went well. She was bouncing all over the house by saturday afternoon like her belly had not just been sliced open 24 hours before (EEK).
I woke up on Saturday morning in the mood to exercise, so I went to the gym and pushed out 30 minutes of cardio to the beats of Michael Jackson on my ipod…..Felt great!
We had party plans that night with friends and had a great time. I did not eat too poorly and drank many mojitos. Which in my defense are on the list of Mens Health Healthiest cocktails to order!
We make them fresh too, with our own mint from my newly monkered mojito tree!
We had a great time, and got home super late.

We did not sleep in to much the next day, but it was raining so our hiking plans were again put on hold. It rains every weekend here 😦

My husband got me a cool new gift though…..a shiny new four burner gas grill with a side burner and rotisserie set up!
He knows how much I love my rotisserie chickens!

I told him it would be easier for me to cook up healthy meats if I had a grill to grill on! He is a charcoal griller 100% and we will still eat meat he grills, the old fashioned way. I on the other hand have no clue how to charcoal grill, and I am a little afraid of it…so I am happy with my click it on and grill it way of doing things! I’m getting a pink grilling apron:)

I went to the gym this morning and had a pretty good workout. I bumped my time up to 35 minutes of cardio and I honestly could have gone longer but I forgot my ipod 😦
Next time I am pushing for 40!!!

Hope everyone has a healthy happy week!

 

Shrinking Days of Summer! June 3, 2009

My teamates and I (GO TEAM CORAL) have 7 weeks to shrink into our skinny jeans…or well skinnier jeans!

The contest running at the sisterhood of the shrinking jeans starts today and runs to july 22. Man I better behave during this BBQ season!
My starting weight stat today is 155.

I am up a pound…but in my defense my monthly annoyance showed up today, so that might have a little to do with it!
I am looking forward to this challenge with my lovely teammates!

 

Fatigue May 12, 2009

Filed under: Advice and tips,health and wellness,motivation,personal — athenapink @ 7:44 am

I have been dealing with a lot of fatigue lately, and I am not sure why. I have been eating pretty well, and staying active, drinking lots and lots of water, so I hope my energy picks up pretty soon.
Bed time has a tendency to come pretty late and 5:55 in the morning comes around quickly.
I need to make an effort to get into bed at a better time each night, because getting adequate sleep can play a big part in my weight loss efforts.

Studies have shown a link between sleep and BMI. People who sleep for fewer hours each night tend to have a higher BMI than people who sleep longer. Other studies have linked sleep to some of the hormones that help control body weight and appetite.

People who sleep less tend to have lower levels of leptin. This is a hormone that helps suppress your appetite and increase your metabolism. At the same time sleep loss tends to increase your level of ghrelin. This hormone stimulates appetite. As a result people who sleep less may eat more. They also may eat more foods that are unhealthy. Study subjects have been show to crave sweets, starch and salty snacks when their sleep is restricted.

Hormone function affects the way fat cells respond to the food we eat. Cortisol is a hormone that is commonly released in response to physical or emotional stress. When we are deprived of sleep, cortisol is released at an increased level and makes us feel hungry even if we are full. As a result, people who continue to lose sleep on a regular basis will tend to experience hunger even when they have had an adequate amount of food.

A lack of sleep also goes hand in hand with a lack of energy – not a new concept, but perhaps I’ve grown used to my daily levels of energy and didn’t notice that I could gain more until my new level of higher activity required more.
Not only do we accomplish less with less sleep, we also don’t burn as many calories. The body’s reaction is to hoard calories as fat, making our weight loss goals more difficult than they need to be. So what can you or I do about it?

DO
* Establish a regular exercise routine of 3-4 times per week, and do it well before bedtime.
*Try pre-bedtime rituals that relax you – warm baths, light reading, listening to calming music or recorded nature sounds.
*Create a peaceful sleep environment. Adjust the darkness to what works best for you. Make sure the temperature of the room is set to your comfort level.
*Give yourself sleep hours instead of trying to squeeze more activity into one day. Adequate sleeping hours will increase your productivity during waking hours.

Dont
* Don’t go to bed hungry, but don’t eat a big meal right before bedtime. Eating high protein food close to bedtime makes your body think it should be active and therefore keeps you awake.
* Don’t nap in the daytime if you have sleeping problems at night.
* Don’t take in caffeine, nicotine, or alcohol from the late afternoon and beyond.
* Don’t lie in bed agitated if you can’t sleep. After a half hour, move to a different room and do something relaxing until you feel sleepy again.

I am going to make a concerted effort to get to bed earlier and get better sleep. Hopefully this will boost my energy and help my motivation to keep moving!

 

A busy day May 7, 2009

Filed under: Advice and tips,health and wellness,motivation,personal — athenapink @ 3:41 pm

I have been on the go all day, cleaning, shopping, and attending a volunteer recognition picnic.
I ate pretty well at the picnic and did not overdo it, so I was pretty proud of myself. I want to try and get a workout in tonight before bed, and have been mentally pumping myself up for one all day.
I still have a lot of cleaning to do, but If nothing else I need to get some weight training done today.

It is amazing to be with a large group, and to see how many people have just let themselves go. They dress nice and seem to care about themselves, yet they have just packed on the weight!
Its sad, but also a strange motivator. I see what I don’t want to become, so I’m throwing this train in reverse before its to late.
Although, I don’t believe it is ever truly “to late” to affect a positive change, I do believe it gets harder the heavier you are.
It takes a lot of time and bad habits to get that big. Habits done over such a long period of time are very hard to undo, and we get lazy and resolved to our fate.
I am stepping it up, I want to be a good example to my children and to others. I don’t want to throw in the towel and just be satisfied with this life.

Just the opposite on the motivation spectrum is the healthy, energetic, people! They are fewer and far between these days. I am definitely seeing more chub than muscle out there.
However when they appear, it can be hard not to stare at and admire them. Fit and toned, putting fresh veggies and fruit in their cart. You see them and you want to be them!
They make healthy choices.They choose to eat healthy and choose to workout daily. Their choices reflect outward as a positive example.

Instead of making an excuse to view them negatively as I have seen many unhealthy people do, to justify their own poor choices in life, I am choosing to admire and strive to be more like them. Obviously the girl is doing something right, so maybe I should follow her lead and put down the chips and throw some broccoli in my cart!

I like to keep both images in my head. On one end of the line are the unhealthy and obese, and on the other the fit and toned. I think of every choice I make and whether it is a step forwards to a healthy life, or a step backwards to the life of obesity, and misery. I don’t want to be wallowing in the unhealthy pack! I want people to see me and find me to be a positive, motivating image in their minds! So I am running and fighting my way to the place and person I want to be.

Keep pushing, keep making good choices. Each healthy choice, no matter how small, is a step in the right direction!