Step 3 Assignment 10 Cutting it in half
I do not order out very often, but yesterday I found myself in a very crazy busy day running in many directions. I started with a fabulous breakfast and then the day started to roll in motion before I knew it, it was 430 and I had not had a chance to eat one more thing! I was at my new office and the smell of the food coming from the kitchen of the next door restaurant was calling my name.
We had planned on taking the kids to a several haunted trails at 530 so I really had no time to cook as my day had not ended because I was still running around! I sent my daughter next door to order a fast to go dinner for the whole family. Now that was the tricky part...do I order a cheeseburger which is exactly what my stomach said "yes with a side of onion rings!!!" or do I order something that I know is better for me? In a split second I decided that the points were not worth using on grease, but now what to order, many of the choices are also full of empty calories.
At that point I decided to take my next favorite choice, a quesadilla and share it with my daughter, accompanied by a side salad. Normally I would have had the cheeseburger and onion rings which would score me 30 points!! Cutting the quesadilla in half and adding a salad kept me at a cool 14 points! I did not feel deprived at all I was very satisfied with the portion and as a matter of fact I am not really sure how I used to eat a whole one in one sitting before!
Assignment
Next time you order out, don't completely deprive yourself, allow yourself a little wiggle room but at the same time make a smart choice. For instance, add a side salad and share an entree with someone, or ask for a to go box at the beginning of the meal and place half of it in it before you even start eating, this will help you with your portion control. Most entree's are acceptable on the menu if you eat the them in moderation!!
Saturday, October 29, 2011
Friday, October 28, 2011
Step 3 Assign 9 Your Core
Step 3 Assignment 9 Your Core
People do not realize the importance of the core muscles...these are your stomach muscles. These muscles are so important because they protect your whole body. Yes when they are strong your back is protected, your legs are protected, in a sense your whole body is protected. When people come to me with lower back pain in my practice the first thing I do is give them stretches and directions for strengthening their core.
Your core is like a trees trunk, picture a tree on a windy day, the roots are in the ground and the tree top is flapping around in the breeze without a strong trunk it would just tumble to the ground. We are exactly the same way, that is why when our core is not strong others areas of the body are compromised and can cause injury to low back and legs, ect. So do yourself a favor and work out your core 2-3 times a week, it's like taking out an extra insurance policy on your body:)
I will post some good exercises for this tomorrow.
People do not realize the importance of the core muscles...these are your stomach muscles. These muscles are so important because they protect your whole body. Yes when they are strong your back is protected, your legs are protected, in a sense your whole body is protected. When people come to me with lower back pain in my practice the first thing I do is give them stretches and directions for strengthening their core.
Your core is like a trees trunk, picture a tree on a windy day, the roots are in the ground and the tree top is flapping around in the breeze without a strong trunk it would just tumble to the ground. We are exactly the same way, that is why when our core is not strong others areas of the body are compromised and can cause injury to low back and legs, ect. So do yourself a favor and work out your core 2-3 times a week, it's like taking out an extra insurance policy on your body:)
I will post some good exercises for this tomorrow.
Thursday, October 27, 2011
My opinion On Meal Replacement Shakes
My opinion on Meal Replacement Shakes
by Weight Loss Nikki Style on Thursday, October 27, 2011 at 7:50am
My opinion on Meal Replacement Shakes
Remember the title here ladies...this is MY OPINION!
As you know I have tried every diet under the sun, Adkins, Tops, South Beach, Curves, Slimfast, Green Apple, Gold Gym, and even the blueberry muffin diet, that last one was invented by yours truly. I have always had marginal success, but every time I start to live like a NORMAL human being again, it all disappears.
My topic today is meal replacement shakes, there are many great substitutes for meals out there, but there are also many that make false claims. Many times at first you will see results which is great but that result quickly fades when the reality of life seeps back in. Let's get real here, if we replace every snack and meal except one with a shake, what is the likely hood that you will do this every day for the rest of your life? It is not likely at all, it starts with just a taste or a nibble then before you know it, you are back to "real life".
The point I want to make here is...you have to make changes that will last forever, and I don't know about you but I love to chew food and 2 shakes and a "small sensible meal" will not cut it for the rest of my life! Now I am not saying that when you are in a pinch and can't get a meal that you should NEVER drink one, because I occasionally drink them too, I have a busy lifestyle and it is important not to skip meals as it slows down your metabolism. It is however important to make changes that you will be able to live with for you entire life.
Remember the title here ladies...this is MY OPINION!
As you know I have tried every diet under the sun, Adkins, Tops, South Beach, Curves, Slimfast, Green Apple, Gold Gym, and even the blueberry muffin diet, that last one was invented by yours truly. I have always had marginal success, but every time I start to live like a NORMAL human being again, it all disappears.
My topic today is meal replacement shakes, there are many great substitutes for meals out there, but there are also many that make false claims. Many times at first you will see results which is great but that result quickly fades when the reality of life seeps back in. Let's get real here, if we replace every snack and meal except one with a shake, what is the likely hood that you will do this every day for the rest of your life? It is not likely at all, it starts with just a taste or a nibble then before you know it, you are back to "real life".
The point I want to make here is...you have to make changes that will last forever, and I don't know about you but I love to chew food and 2 shakes and a "small sensible meal" will not cut it for the rest of my life! Now I am not saying that when you are in a pinch and can't get a meal that you should NEVER drink one, because I occasionally drink them too, I have a busy lifestyle and it is important not to skip meals as it slows down your metabolism. It is however important to make changes that you will be able to live with for you entire life.
Step 3 Assign 8 Learning to Accept
Step 3 Assignment 8 Learning to Accept
by Weight Loss Nikki Style on Wednesday, October 26, 2011 at 6:30am
Step 3 Assignment 8 learning to Accept
I must say not being able to post has been a pain, I write these posts as certain thoughts and different experiences happen. Not being able to share these thoughts have been very frustrating!
The other day I was given a compliment about my weight loss, instead of saying thank you I immediately started picking apart something else on my body and making it a joke!! Why couldn't I just say a simple thank you??
In my life I have always had a problem accepting any kind of compliment. Whatever they compliment me on, I immediately counter with a comment downing myself in another way. Why is that? It is not enough to just stop this behavior and accept the compliment, I feel we must look a little deeper and figure out why this behavior exists.
What I have determined is deserve-ability. So many times we deny ourselves what we deserve because of something that has happened in our past, often feelings of being unwanted as a child or maybe it is something that you did that you are not so proud of and won't let yourself move forward. So how do we move past this?
Forgiveness. Forgiveness, whether it be for another person, or forgiveness for yourself. This sounds so easy but rarely is... right? Some of you will say "They don't deserve forgiveness!" That is when you have to get selfish because releasing these feelings will free you not them. By releasing these feelings you have let go of all that is holding you back and you have opened up your path for healthy relationships from here on out.
Some of you will say "I don't deserve forgiveness!" Now that one is tricky, I suppose you must first try to make amends with whom you have hurt. If that does not work you still must release these feelings and learn from the experience and move forward knowing that you are human and will not repeat these behaviors.
To sum it all up, if we find/give forgiveness our mind will shift into a new place where we are able to believe we deserve greatness and only then will we learn to accept ourselves and the love of others.
Assignment
Next time someone gives you a compliment, don't spend the next few moments trying to find something wrong with you to counter act that compliment. Simply say thanks, take a deep breath, close your eyes and tell yourself you deserve it and most importantly, you believe it!! My love to you allxoxoxoxo
I must say not being able to post has been a pain, I write these posts as certain thoughts and different experiences happen. Not being able to share these thoughts have been very frustrating!
The other day I was given a compliment about my weight loss, instead of saying thank you I immediately started picking apart something else on my body and making it a joke!! Why couldn't I just say a simple thank you??
In my life I have always had a problem accepting any kind of compliment. Whatever they compliment me on, I immediately counter with a comment downing myself in another way. Why is that? It is not enough to just stop this behavior and accept the compliment, I feel we must look a little deeper and figure out why this behavior exists.
What I have determined is deserve-ability. So many times we deny ourselves what we deserve because of something that has happened in our past, often feelings of being unwanted as a child or maybe it is something that you did that you are not so proud of and won't let yourself move forward. So how do we move past this?
Forgiveness. Forgiveness, whether it be for another person, or forgiveness for yourself. This sounds so easy but rarely is... right? Some of you will say "They don't deserve forgiveness!" That is when you have to get selfish because releasing these feelings will free you not them. By releasing these feelings you have let go of all that is holding you back and you have opened up your path for healthy relationships from here on out.
Some of you will say "I don't deserve forgiveness!" Now that one is tricky, I suppose you must first try to make amends with whom you have hurt. If that does not work you still must release these feelings and learn from the experience and move forward knowing that you are human and will not repeat these behaviors.
To sum it all up, if we find/give forgiveness our mind will shift into a new place where we are able to believe we deserve greatness and only then will we learn to accept ourselves and the love of others.
Assignment
Next time someone gives you a compliment, don't spend the next few moments trying to find something wrong with you to counter act that compliment. Simply say thanks, take a deep breath, close your eyes and tell yourself you deserve it and most importantly, you believe it!! My love to you allxoxoxoxo
Step 3 Assig 7 What really happens when you Strength Train
What really happens when you Strength Train Step 3 Assignment 7
by Weight Loss Nikki Style on Wednesday, October 19, 2011 at 6:37am
We know that when we gain muscle it helps protect us from loss in bone density, which is important to help prevent osteoporosis. We also have learned that by gaining muscle we can speed up our metabolism and burn more calories. But how does this all "work".
When you do weight bearing exercise (strength training) on the day of the action you are creating little tares in the muscle... yes...tares. Now that sounds scary right? Well that is the only way the muscle can naturally grow stronger, is to perform weight bearing exercise and be used to it's capacity. When these tares occur it sends a message to the muscle to grow stronger, which is why it is important for bone density protection, the muscle tissues grow stronger holding them onto the bones in a much more forceful way hence protecting it from loss.
The two most important things you can do for your muscles: give them a day of rest in between strength training and stretch after each workout. After the workout day the muscle needs 24 hours to "heal" ,during this period is when it actually gains it's strength. Stretching is also a major component, stretching the muscle after you have worked it allows for more flexibility to occur helping the joints to move more freely as well as allowing the muscle to perform at it's peak during your next workout.
Assignment
This is a very simple exercise for your lower body, squats, you can do them when you are watching tv. This will work your glutes, quads and hamstrings. These are some of the largest muscle groups in the body, working them out will also protect your back:)
Step 3 Assign 6 Don't freak Out!!
Don't freak Out!! Step 3 Assignment 6
by Weight Loss Nikki Style on Tuesday, October 18, 2011 at 6:13am
Starting strength training is very different then when you start cardio. After the first few weeks people give up because they do not like the numbers on the scale, or they don't like the way it makes them feel super hungry. I am here to tell you..don't give up!
It is very typical to see a slight weight gain or for you to slow down losing for a couple of weeks as your body deals with the adjustment of adding in hard muscle work. Some people think you are gaining more muscle so you gain weight..that is a myth, a pound is a pound..whether it is fat, muscle or butter...it is a pound and it all weighs the same...a pound. However a pound of muscle is denser so it takes up less space, so therefore you will see a big difference in the way your clothes fit in just a few short weeks.
Eating...after the initial start of strength training some people will feel as though they are ravished! There is a legitimate reason for this, remember when I said muscle burns more calories than fat? That's why, you are gaining much needed muscle and giving your metabolism a giant kick start at the same time the body is saying "hello!! I am burning all these extra calories...feed me...feed me!!" Yes feed it, but with some healthy choices, don't use this as an excuse to go hog wild because you have burned extra calories.
To sum it all up, if you jump on the scale and all the hard work is not reflected in the first week, don't freak out! Give it 2-3 weeks of consistent effort and you will drop right off, your body is just making adjustments to the changes in activity. Go by the way your clothes feel, this is the best way to judge how you are doing, you may even want to measure yourself. As for the eating, you need to fuel your body but don't overeat as you will be ruining all that you have accomplished.
Assignment
If you have not started doing your arm exercises, DO THEM! I will also assign some lower body work tomorrow.
Step 3 Assign 5 Internal Dialogue
Internal Dialogue Step 3 Assignment 5
by Weight Loss Nikki Style on Saturday, October 15, 2011 at 7:12am
Internal Dialogue Step 3 Assignment 5
Can you even imagine what your feet would feel like if they were supporting 300 pounds? How much they must hurt as you are pounding them down the pavement when exercising. Well I am here to tell you that it hurts just as much as you can imagine and there is only one way to make yourself continue. Internal Dialogue, these are the words that run through our head. If I kept thinking about how much my feet hurt and how much they were screaming at me to stop then I would just turn around, but as fast as those thoughts seep in, I replace them with positive ones. "Keep going, your feet are perfect! You are in a healthy woman, who has a healthy body! You can do it, why? cause you love yourself and you deserve it!"
The first half mile of the walk I must say all the negative thoughts are surrounding me so when I take notice of them and replace them with my positive ones, the pain goes away within just a few min. Today I caught myself at a slow jog...yes I couldn't believe it myself, I actually starting laughing! After the first few min I completely shifted my though process and moved into a pain free zone.
Assignment
Have you ever met someone who has told a lie so much that they actually believe it! They have talked themselves into really thinking that it is true...I am going to ask you to do the same. Whether it is with exercise or eating better, whatever is your hard area, when those negative thoughts creep in replace them with positive ones and eventually you will trust they are true.... so they will be!
Can you even imagine what your feet would feel like if they were supporting 300 pounds? How much they must hurt as you are pounding them down the pavement when exercising. Well I am here to tell you that it hurts just as much as you can imagine and there is only one way to make yourself continue. Internal Dialogue, these are the words that run through our head. If I kept thinking about how much my feet hurt and how much they were screaming at me to stop then I would just turn around, but as fast as those thoughts seep in, I replace them with positive ones. "Keep going, your feet are perfect! You are in a healthy woman, who has a healthy body! You can do it, why? cause you love yourself and you deserve it!"
The first half mile of the walk I must say all the negative thoughts are surrounding me so when I take notice of them and replace them with my positive ones, the pain goes away within just a few min. Today I caught myself at a slow jog...yes I couldn't believe it myself, I actually starting laughing! After the first few min I completely shifted my though process and moved into a pain free zone.
Assignment
Have you ever met someone who has told a lie so much that they actually believe it! They have talked themselves into really thinking that it is true...I am going to ask you to do the same. Whether it is with exercise or eating better, whatever is your hard area, when those negative thoughts creep in replace them with positive ones and eventually you will trust they are true.... so they will be!
Step 3 Assign 4 Testing yourself
Testing yourself Step 3 Assignment 4
by Weight Loss Nikki Style on Friday, October 14, 2011 at 1:35pm
It has been 5 weeks of making big changes in the area of food for me. I have avoided going out to dinner every step of the way because I was not strong enough yet. I know from experience that I have to be in a strong routine before I am able to go out to a restaurant and make good decisions. Up until the other day I hadn't reached that point.
Wednesday I drove my husband to the airport and on the way home my friend and I were very hungry so we decided to stop for dinner. Where did we go? Governors! Hello!! You want to bet I was regretting my decision when I was faced with the biggest peanut butter ball I had ever seen in the dessert case!!As I sat there looking at the menu, I took a moment, what did I really want? What would I feel like on the way home if I ate something really bad? In the end I gave myself permission to eat anything I wanted on the menu with no feelings of guilt attached to my decision, in the end I ordered a BLT with a salad. The unconscious test I had put myself through was over, I had one...right??
Not quite yet...inside my BLT the cooks had put the actual butt end of the core of the lettuce ...it was the round hard disgusting piece..so I showed it to the waitress. She made a huge deal out of it...I kept telling her it was not a big deal, just show the cooks. Well she didn't, she showed the manager who immediately came over and offered me ANY DESSERT I wanted for free!! I politely told them I was watching my diet so they said "ok, we will give you two desserts to bring home for people in your home", I said no thanks, what I really wanted to say is..."Hello, Dumb Ass, I just told you that I was on a plan... if that peanut butter ball is in the back seat you will find me stopped on the side of I-95 getting into that container!!" Needless to say I ran out of that restaurant really fast before I changed my mind!
The moral here is listen to your gut, know your limits. Only test yourself when you know you are strong.
Assignment
Next time you plan to go to a restaurant, if you are feeling weak then pick one that does not offer choices that you just can't seem to refuse. Take the pressure off yourself by allowing yourself to have what you really want, most of the time when you weigh the advantages you will make the healthier choice. And if all else fails, go out the night before weigh in cause you know that you are not going to fall too far off the edge, cause tomorrow you will be very upset!
Step 3 Assign 3 Your age does effect your weightloss!!
Your age does effect your weightloss!! Step 3 Assignment 3
by Weight Loss Nikki Style on Wednesday, October 12, 2011 at 6:01am
Your age does effect your Weightloss!! Step 3 Assignment 3
Have you ever heard anyone say that they eat the same as they did in their 20's but are gaining weight in their 30's? They say that their metabolism is stopped! In a sense it kind of has, or it has slowed down dramatically that is.
After the age of 30 women lose 1/2 of a percent of muscle each year. Now remember when I told you that each pound of muscle burns 50 calories at rest...that means...even if you are sitting all day on the couch your muscle will burn 50 calories just to exist, as for a pound of fat..it burns zero!
So naturally when a woman is used to eating 2000 calories a day and now she has lost 2 pounds of muscle over a few short years then she can no longer eat 2000 calories a day to maintain the same weight, she has to eat 1900 calories in order to keep the same weight. Most women will just continue to eat in the same patterns, until before they know it they have put on 10, 20 even 30 pounds! All if this from normal muscle loss with the aging process.
How do we fight this you ask? Strength Training, is the key! Integrating only a few days of strength training can help you to gain back the much needed muscle and restore your metabolism. Don't allow the aging process to take your metabolism, fight back with strength training!
Assignment
Do your arm exercises I showed you!! Email me with any questions you have I would love to help, Nikki!!
Have you ever heard anyone say that they eat the same as they did in their 20's but are gaining weight in their 30's? They say that their metabolism is stopped! In a sense it kind of has, or it has slowed down dramatically that is.
After the age of 30 women lose 1/2 of a percent of muscle each year. Now remember when I told you that each pound of muscle burns 50 calories at rest...that means...even if you are sitting all day on the couch your muscle will burn 50 calories just to exist, as for a pound of fat..it burns zero!
So naturally when a woman is used to eating 2000 calories a day and now she has lost 2 pounds of muscle over a few short years then she can no longer eat 2000 calories a day to maintain the same weight, she has to eat 1900 calories in order to keep the same weight. Most women will just continue to eat in the same patterns, until before they know it they have put on 10, 20 even 30 pounds! All if this from normal muscle loss with the aging process.
How do we fight this you ask? Strength Training, is the key! Integrating only a few days of strength training can help you to gain back the much needed muscle and restore your metabolism. Don't allow the aging process to take your metabolism, fight back with strength training!
Assignment
Do your arm exercises I showed you!! Email me with any questions you have I would love to help, Nikki!!
Step 3 Assign 2 Starvation Mode!!
Starvation Mode!!! Step 3 Assignment 2
by Weight Loss Nikki Style on Tuesday, October 11, 2011 at 7:30am
The words starvation mode sounds scary...right? Many of us have never really been in danger of starving, I don't believe anyway. When actually, any person who has ever dieted for a period of time has kicked their bodies into starvation mode.
When we diet for more than a couple of days, the body enters into what is called "starvation mode" where it says "holy crap, they are not feeding me so I have to go on a desperate hunt for food" When the body goes on a hunt for it's next meal, it goes straight for the area that contains the most "nutrients" ...your muscle. Yes ladies, I am here to tell you that your body is not going to chose the fat over the muscle...it is going to take away your muscle first!
As I explained to you yesterday, the muscle burns calories, as for the fat...it offers you zero when it comes to calorie burning. So when the body starts feeding off your muscle you will lose weight, but you are also destroying your metabolism, that is why you see chronic dieters who only eat 800 calories a day and they still can not lose weight, they have destroyed their metabolism! The best way to slow this process down is build up and protect your muscle by strength training. Yes cardio helps but any type of weight bearing exercise is key to maintaining your current muscle and adding more so that you will be able to burn more calories.
Assignment
Try to get your mind wrapped around the fact that strength training is the key to your weight loss. Integrate it into your life for at least one reason...to keep your metabolism revved up!!!
Step 3 Assign 1 Stepping it up a Notch
Stepping it up a notch Step 3 Assignment 1
by Weight Loss Nikki Style on Monday, October 10, 2011 at 5:00am
Stepping it up a notch Step 3 Assignment 1
We have been working on making exercise a daily routine for about 2 weeks now. I am not sure about you, but I have integrated it so well that it I make time for it. If my schedule is not going to allow it, then I rearrange it! I don't care if it is 8pm I still get it in!
You should be doing about 30 min of cardio and 10 min of stretching 5 days a week at this point. Now it is time to add my all time favorite in...strength training!!! Oh how I love to strength train!!! There is something about lifting weights that makes me feel invincible:)
A few very important points about strength training:
1. It will increase the amount of calories you burn, why? A pound of fat burns zero calories at rest, a pound of muscle burns 50 at rest! Yes that means that if you add one pound of muscle to your body you have increased your calorie burning capacity by 50 calories, imagine if you added 5 pounds of muscle?? Essentially you have boosted your metabolism! ( you actually can eat more, but stay the same weight, or you could eat less and lose more weight )
2. Strength training helps your body get through the fact that it is forced into "starvation mode" when dieting. (I will explain starvation mode in tomorrows assignment)
3. Every time you strength train you are helping to prevent things like osteoporosis. Strength training is pivotal in the war against bone density. As you get older your muscles naturally start to break down, so muscle mass is lost, but if you strength train on a regular basis it can slow this process. The muscles pull on the bones and then the skeletal system is sent a signal to build stronger, denser bones, protecting you against osteoporosis.
The list could go on and on, I will tell you more about these later but for now lets get you started.
Don't be afraid, most women hear strength training and they picture Arnold Schwarzenegger! On the contrary, you are not going to look all muscled up..unless you want to use steroids that is! Our bodies are predisposed to look a certain way and let's face it, we are women. We naturally don't have rippling muscles and most of us who are reading these posts are not about to spend the 10 hours a day in the gym that it would take for us ladies to get them. So I don't want to hear the excuses of "I don't want to look all muscly" I have heard it before and I am here to tell you that it is only an excuse and I can see right through it!
Next, you don't need to go out and sign up for gym membership, or buy tons of different expensive equipment to get started. You can use something as simple as a can of soup. Anything that is weight bearing will work, another thing that is really great is exercise bands, you can buy them in Walmart for like 10 bucks, or a simple 2-5 pound weight will work. If you are a beginner then start with 1-2 pounds and you will eventually work your way up.
Assignment
Now you have your weights I am going to give you a simple series of arm exercises, now a couple things to remember are:
1. Never work out the same muscles two days in a row, they need a day of rest in between workouts when strength training.The day of rest is how they build themselves up and make themselves stronger.
2. Always stretch after working out!!!!!
3. Remember to breathe, you need to feed that muscle oxygen so it can perform to it's peak potential. Breathe in on the easy part of the exercise and exhale when you are engaging (the hard part of the exercise) the muscle.
4. Slow movements, and be sure to leave your joints soft. Never hyper extend them. You want them soft at all times and never go to the point where they lock.
5. Protect your back, keep your abs tight the entire time you are performing the action.
These are your assignments
Bicep Curl
Tricep Kickback
Lateral Shoulder Raises
Bicep Curl Here is a link to YouTube with a quick video with some great tips. http://www.youtube.com/watch?v=F1B4WK_6oH0
Tricep Kickback Here is a link to YouTube http://www.youtube.com/watch?v=ZKOwHfg5DMY&feature=related
Lateral Raise for Shoulders Here is the link to YouTube http://www.youtube.com/watch?v=4z2oOK6c9ZM
We have been working on making exercise a daily routine for about 2 weeks now. I am not sure about you, but I have integrated it so well that it I make time for it. If my schedule is not going to allow it, then I rearrange it! I don't care if it is 8pm I still get it in!
You should be doing about 30 min of cardio and 10 min of stretching 5 days a week at this point. Now it is time to add my all time favorite in...strength training!!! Oh how I love to strength train!!! There is something about lifting weights that makes me feel invincible:)
A few very important points about strength training:
1. It will increase the amount of calories you burn, why? A pound of fat burns zero calories at rest, a pound of muscle burns 50 at rest! Yes that means that if you add one pound of muscle to your body you have increased your calorie burning capacity by 50 calories, imagine if you added 5 pounds of muscle?? Essentially you have boosted your metabolism! ( you actually can eat more, but stay the same weight, or you could eat less and lose more weight )
2. Strength training helps your body get through the fact that it is forced into "starvation mode" when dieting. (I will explain starvation mode in tomorrows assignment)
3. Every time you strength train you are helping to prevent things like osteoporosis. Strength training is pivotal in the war against bone density. As you get older your muscles naturally start to break down, so muscle mass is lost, but if you strength train on a regular basis it can slow this process. The muscles pull on the bones and then the skeletal system is sent a signal to build stronger, denser bones, protecting you against osteoporosis.
The list could go on and on, I will tell you more about these later but for now lets get you started.
Don't be afraid, most women hear strength training and they picture Arnold Schwarzenegger! On the contrary, you are not going to look all muscled up..unless you want to use steroids that is! Our bodies are predisposed to look a certain way and let's face it, we are women. We naturally don't have rippling muscles and most of us who are reading these posts are not about to spend the 10 hours a day in the gym that it would take for us ladies to get them. So I don't want to hear the excuses of "I don't want to look all muscly" I have heard it before and I am here to tell you that it is only an excuse and I can see right through it!
Next, you don't need to go out and sign up for gym membership, or buy tons of different expensive equipment to get started. You can use something as simple as a can of soup. Anything that is weight bearing will work, another thing that is really great is exercise bands, you can buy them in Walmart for like 10 bucks, or a simple 2-5 pound weight will work. If you are a beginner then start with 1-2 pounds and you will eventually work your way up.
Assignment
Now you have your weights I am going to give you a simple series of arm exercises, now a couple things to remember are:
1. Never work out the same muscles two days in a row, they need a day of rest in between workouts when strength training.The day of rest is how they build themselves up and make themselves stronger.
2. Always stretch after working out!!!!!
3. Remember to breathe, you need to feed that muscle oxygen so it can perform to it's peak potential. Breathe in on the easy part of the exercise and exhale when you are engaging (the hard part of the exercise) the muscle.
4. Slow movements, and be sure to leave your joints soft. Never hyper extend them. You want them soft at all times and never go to the point where they lock.
5. Protect your back, keep your abs tight the entire time you are performing the action.
These are your assignments
Bicep Curl
Tricep Kickback
Lateral Shoulder Raises
Bicep Curl Here is a link to YouTube with a quick video with some great tips. http://www.youtube.com/watch?v=F1B4WK_6oH0Tricep Kickback Here is a link to YouTube http://www.youtube.com/watch?v=ZKOwHfg5DMY&feature=relatedLateral Raise for Shoulders Here is the link to YouTube http://www.youtube.com/watch?v=4z2oOK6c9ZMStep 2 Assign 16 That Damn Wagon!!!!
That Damn Wagon!!!! Step 2 Assignment 15
by Weight Loss Nikki Style on Sunday, October 9, 2011 at 5:53pm
I hate the wagon!! Don't you? That stupid wagon that everyone talks about jumping on and falling off all the time! Yes that is the kind of mood I am in today, the kind that is mad at myself for my behavior. Last night I had a gathering with friends and family, I knew the menu, planned each point carefully with my weight watchers plan, but reverted back to my old habits of over eating in a quick hurry!
I had baked a cake earlier in the day and didn't even lick the beaters or sneak a taste of frosting, only to ruin it all and round out the evening with twice as many points as I had budgeted for. UGH!!
When I woke this morning I felt the usual disappointment and guilty feelings that would normally make me quit. Then I sat back and said...HELLO!! You are human, stop being so hard on yourself and move on! Today is a new day, jump back on the wagon....then it hit me...there is no way to fall off wagon with Weight Watchers! Yes you heard me right... you can not fail! What a breath of fresh air it was to me as I sat down to the computer and entered in all the points that I had consumed. These extra points were taken off the Points Plus allowance that I am allotted each week! That is the best part of the program, they have taken the guilt out of being human, and allowed you a chance to stumble but pick yourself right back up:)
Assignment
Next time you stumble and feel as though you have fallen off the wagon, realize that you have not fallen off you have merely hit a bump in the road.
Step 2 Assign 15 The Happy Meter
The Happy Meter Step 2 Assignment 15
by Weight Loss Nikki Style on Saturday, October 8, 2011 at 4:10pm
Have you ever thought of your emotions like a meter? Sometimes it is way at the top, which would be on the happy side and others it is on the bottom, which is our bitchy/unhappy side. What if every day we were to check in with ourselves and gauge exactly where we are on that meter? This way we are bringing into awareness of how we are reacting to life, and knowing this would give us an opportunity to do something about it.
Do you ever feel like you are just in a bad mood, sometimes you are not sure why you just are. Have you ever noticed that you tend to make poor food choices when you feel that way? If so this lesson is for you.
The only way to change this is to do something about it, and yes YOU do something about it. You need to find something that makes you feel joy and do it!
Assignment
Get up everyday and check your Happy meter! Check in with yourself and if you are not feeling on the upper end of the happy meter then do something about it! Don't continue to wreck everyone's day, find something that will bring up your mood and do it:)
New Years Challenge!!
New Years Challenge!!
by Weight Loss Nikki Style on Friday, October 7, 2011 at 10:27am
Now that we are all thinking clearer and moving our bodies more, we are heading straight into the arms of the holiday season!! Oh Shit, yes that is exactly what I am thinking!!
This is the time of year when most people fall off the wagon, with all the family gatherings and all the stress that comes with the holidays it is hard to stay on the right track.
So, I am creating a challenge for you all. From November1-Jan1st you will be competing for a chance to receive a Massage from me! Yes, a Massage from yours truly:) The person with the highest percentage of weight loss from Nov1-Jan1 will win! Be thinking of your strategy ladies!!! Good luck to you all!!!
This is the time of year when most people fall off the wagon, with all the family gatherings and all the stress that comes with the holidays it is hard to stay on the right track.
So, I am creating a challenge for you all. From November1-Jan1st you will be competing for a chance to receive a Massage from me! Yes, a Massage from yours truly:) The person with the highest percentage of weight loss from Nov1-Jan1 will win! Be thinking of your strategy ladies!!! Good luck to you all!!!
Step 2 Assign 14 Like Minded People
Like Minded People Step 2 Assignment 14
by Weight Loss Nikki Style on Friday, October 7, 2011 at 6:19am
Like Minded People Step 2 Assignment 14
I stopped into Head First Salon yesterday, and there sitting in the chair was one of my dear friends. This person has walked this same journey that we all walk, suffered the same set backs and triumphs that we have. As I sat and chatted to the ladies, I was thinking about how important it is to be around like minded people. It also is important to be around people that you can "tell all" to. These are the people that I can tell, I once ate a whole cheesecake cause I had eaten 4 pieces and was too ashamed to let anyone know I ate 4 pieces, so I had to finish the rest of it off! The ones that understand without judgement and allow you to feel loved unconditionally.
Having like minded people in your presence helps you to realize you can say what is on your mind, you can tell your deep dark stories in a safe place. Every time you do this, it releases a piece of guilt that holds you down. When the guilt has been released, you now have made room for new refreshing feelings of self acceptance and love.
Assignment
I would first like to thank all of you for being there to listen to all my craziness and let me know that I am not in this alone. I am eternally grateful for all of you and so many in my life who love me unconditionally. For your assignment, tell someone a story, a story that you hold deep inside, one about your weight loss journey that you are sad, ashamed or just unhappy about. You don't have to do it here, just share with someone you know, someone you can feel safe with and I promise you will feel so relieved! You can inbox me if you want to share with me:) I am a pretty good listener!
I stopped into Head First Salon yesterday, and there sitting in the chair was one of my dear friends. This person has walked this same journey that we all walk, suffered the same set backs and triumphs that we have. As I sat and chatted to the ladies, I was thinking about how important it is to be around like minded people. It also is important to be around people that you can "tell all" to. These are the people that I can tell, I once ate a whole cheesecake cause I had eaten 4 pieces and was too ashamed to let anyone know I ate 4 pieces, so I had to finish the rest of it off! The ones that understand without judgement and allow you to feel loved unconditionally.
Having like minded people in your presence helps you to realize you can say what is on your mind, you can tell your deep dark stories in a safe place. Every time you do this, it releases a piece of guilt that holds you down. When the guilt has been released, you now have made room for new refreshing feelings of self acceptance and love.
Assignment
I would first like to thank all of you for being there to listen to all my craziness and let me know that I am not in this alone. I am eternally grateful for all of you and so many in my life who love me unconditionally. For your assignment, tell someone a story, a story that you hold deep inside, one about your weight loss journey that you are sad, ashamed or just unhappy about. You don't have to do it here, just share with someone you know, someone you can feel safe with and I promise you will feel so relieved! You can inbox me if you want to share with me:) I am a pretty good listener!
Step 2 Assign 13 Don't Deprive Yourself
Don't Deprive Yourself Step 2 Assignment 13
by Weight Loss Nikki Style on Thursday, October 6, 2011 at 7:21am
Don't Deprive Yourself Step 2 Assignment 13
All too many times we are craving something or really desire something to eat that is not on our plan.
First thing you have to remember, you are human! Second, you are in this for the long haul. Third, your decision to eat 1 piece of brithday cake is not going to make a hill of beans difference 1 year down the road....or is it?
I think it will. The logical thing to do is allow yourself a piece and enjoy it, eat until you are satisfied and if you listen to your mind and body, usually we are satisfied with a very small portion. But no, most of us will deprive ourselves and not allow us to have it...over and over again, until that one day when we allow it and spark our downward spiral. "I can't believe I just did that! I have worked so hard up until this point, now I have frigged it all up!!! I am so mad at myself. Frig it! I have failed! On the way home from the party you pick up a bag of oreo's and a gallon of milk and REALLY ruin everything. Why? All because we did not allow ourselves to just be human.
Another scenario, how about when we are grazing the pantry and what we really want is the chocolate chip cookie that is making your mouth water just looking at it. So instead of eating one cookie and enjoying it, we eat fig newtons, still not satisfied we eat a little pop corn, still not satisfied we have a yogurt, still not satisfied you eat a little frozen yogurt! By the times you are finished you have consumed 1000 unnecessary calories, if you had just eaten the damn cookie you would be satisfied and 800 calories ahead of the game!
Assignment
Next time you want something, just eat it! Here is the hard part, NO GUILT! If it is that important, then just eat it, if you don't then you will feel deprived and that is a recipe for disaster!
All too many times we are craving something or really desire something to eat that is not on our plan.
First thing you have to remember, you are human! Second, you are in this for the long haul. Third, your decision to eat 1 piece of brithday cake is not going to make a hill of beans difference 1 year down the road....or is it?
I think it will. The logical thing to do is allow yourself a piece and enjoy it, eat until you are satisfied and if you listen to your mind and body, usually we are satisfied with a very small portion. But no, most of us will deprive ourselves and not allow us to have it...over and over again, until that one day when we allow it and spark our downward spiral. "I can't believe I just did that! I have worked so hard up until this point, now I have frigged it all up!!! I am so mad at myself. Frig it! I have failed! On the way home from the party you pick up a bag of oreo's and a gallon of milk and REALLY ruin everything. Why? All because we did not allow ourselves to just be human.
Another scenario, how about when we are grazing the pantry and what we really want is the chocolate chip cookie that is making your mouth water just looking at it. So instead of eating one cookie and enjoying it, we eat fig newtons, still not satisfied we eat a little pop corn, still not satisfied we have a yogurt, still not satisfied you eat a little frozen yogurt! By the times you are finished you have consumed 1000 unnecessary calories, if you had just eaten the damn cookie you would be satisfied and 800 calories ahead of the game!
Assignment
Next time you want something, just eat it! Here is the hard part, NO GUILT! If it is that important, then just eat it, if you don't then you will feel deprived and that is a recipe for disaster!
Pros and Cons of Weight Watchers (5 days in the program)
Pros and Cons of Weight Watchers (5 days in the program)
by Weight Loss Nikki Style on Tuesday, October 4, 2011 at 7:16pm
Pros
I love love that almost all your fruits and veggies are free foods! they have zero points, this way you instinctively go grab them over another snack cause they are free. If you are going to spend your points then you don't want to spend them on veggies!! So I find myself snacking on veggies and fruit cause it is free and then by the times it would be time for something that requires points I have lost the craving.
I really enjoy the points tracker online. The feature is very easy to use and keeps my right in line with where I should be for the day.
I love having no foods that are off limits! Every food is on the list you just have to count it, Even RUM!!
Cons
I don not like the app download for the phone. I have been using the fitness pal which is AMAZING!! They also have the fitness pal online that synchronizes with your phone app. The technology is out there Weight Watchers really need to invest in upgrading this area because they are way behind the times. I think there would be more success for their online users if they added a better app for their phone. I talked with a rep that said that the failure rate was quite high with the online feature compared to the actual meetings.
That's all I have to report for now, we will see what the scale says on Thursday!!
Step 2 Assign 12 Healing your Body
Healing Your Body Step 2 Assignment 12
by Weight Loss Nikki Style on Tuesday, October 4, 2011 at 7:03pm
Just a couple of months ago I was sitting in the Dr. office as he spoke words that I will never forget. This conversation prompted me to devote the next 365 days to healing my body and starting this Facebook page. I had been suffering from uncontrollable heartburn and after putting a scope down my throat he said that I had a hiatal hernia that he refused to repair because of my weight.
He gave me two choices, either be on medication every day for the rest of my life or have gastric bypass, this would be the only way that he could control the reflux, because of my weight I would just blow out the hernia if he tried to repair it. At that moment I felt so defeated, how had I allowed myself to get here? It took me a minute to let it all sink in but as it did, I immediately made my decision. I told him that I would be back in 6 months for a check up and I would NOT need surgery and I would NOT need medication.
When I went to see him I was taking 2000 mg a day of reflux medicine, this is 1500 more than was prescribed to me! Two months later I am taking nothing, I haven't had to take any medicine in 5 days! Due to my diet changes and the fact that my "muffin top" is decreasing, the hernia is not bothering me!
What I want to stress here is we all have the ability to heal our bodies, it is whether we choose to take the steps to do so. I urge you to not let your health issues get out of control, go to the Dr. and get a baseline of where you are at, so you know what changes need to be made. If we ignore our bodies they will talk to us louder and louder until we are forced to listen.
Assignment
Go get a check up and get a baseline of where you are. If you already know then start to make the changes you need that will bring you toward a healthy you. Remember one step at a time is the way to ever lasting success, don't try to do it all at once. Love your body it is the only one you got!!
Finding My Groove
Finding my Groove
by Weight Loss Nikki Style on Monday, October 3, 2011 at 7:50pm
After a very rocky couple of weeks, I seemed to hold it together and I am so happy and grateful that when life got in the way and I wanted to quit, I did not. I used to have one little challenge and I would crumble like a Jenga game, but not this time, I was committed and kept going. Now I have made my meal preparation and healthy eating top priority and I have adapted exercise into my lifestyle like I did brushing my teeth. I actually found myself really pissy today that I couldn't get an extra mile in because I had to work! Normally, I would be wandering in and out of the pantry and grazing the fridge looking for something to distract me from doing the much dreaded exercise.
Because I first figured out the reason why I ate, then fixed what I ate I was able to move into a space where no excuses were allowed. After 2 weeks of continual exercise, it is now officially part of my lifestyle and I have to say I FEEL GREAT!
Thank you all my lovely friends for your love and support during this journey, you all are an inspiration to me and I am eternally grateful.
Because I first figured out the reason why I ate, then fixed what I ate I was able to move into a space where no excuses were allowed. After 2 weeks of continual exercise, it is now officially part of my lifestyle and I have to say I FEEL GREAT!
Thank you all my lovely friends for your love and support during this journey, you all are an inspiration to me and I am eternally grateful.
Step 2 Assign 11 Lower Body Stretches
Lower Body Stretches Step 2 Assignment 11
by Weight Loss Nikki Style on Monday, October 3, 2011 at 7:36pm
Lower body stretches are very important when you are performing cardio like we are. Most cardio involves using the lower body with great intensity, so these muscles must be stretched out at the end of the workout so they are in top condition for the next workout. Here are a few lower body stretches that you can do after your are finished, remember: never stretch until it hurts, stretching should feel good and hold each pose for 20-30 seconds and don't bounce, just hold the stretch static.
Assignment
If you are not doing your 10 min of cardio.....then DO IT!! It is very good for you, and you deserve to have a healthy body, and if you are doing it then be sure to do these stretches after:)
Step 2 Assign 10 Do your Research
Do Your Research Step 2 Assignment 10
by Weight Loss Nikki Style on Sunday, October 2, 2011 at 12:01pm
When you are going out to spend the evening with friends you will want to be prepared. Every time we step out of our regular routine we run the risk of stepping off our plan. For example, if you are having dinner with friends it is perfectly acceptable to call and ask what the menu consists of, or if you don't want to do that, you can simply bring a "safe" dish with you. Something that you know will be safe for you to eat without too much damage to your food plan.
Remember it's not rude to care about yourself and your choices, by doing this you are proving to yourself that you are worth it. Not to mention others will also be more prone to adopt your behaviors when you are around, making you a good influence.
Assignment
Next time you plan on going to a function, either bring a 'safe' food dish with you or call ahead to scope out the menu so you are prepared.
Step 2 Assign 9 Stretching!!!
Stretching!!!! Step 2 Assignment 9
by Weight Loss Nikki Style on Friday, September 30, 2011 at 9:21am
Stretching!!! Step 2 Assignment9
Stretching is one of the most important parts of a workout, it is also one of the most overlooked aspect of a workout. With today's busy lifestyle, we often opt out of a stretching session at the end of a work out because we have some where better to be, right? How many times has this happened to you? I know it has happened to me all to many times, until I started do massage that is.
As I started building my practice I realized just how important stretching was, I would see people who were in pain every day, many of which could have been prevented if they would have just incorporate a little stretching into their daily routine. That is one of the major components of my massage practice, I teach my clients how to prevent injury with proper daily stretches. Here are a couple of things that we should remember about stretching:
1. You don't need to stretch only after a workout, you can take 10 min throughout your day and stretch areas that feel tight. This will help to keep your muscles loose so you can perform your daily activities pain free. Example, if I did not take 5 min to stretch my fingers, hands, neck and shoulders during a massage day I would not be able to move at the end of the day, and the same goes for people who work at a desk, they need to stretch their neck, shoulders, legs and back.
2. Stretching after a work out helps with post workout soreness.
3. Stretching increases your flexibility and helps your joints move more freely. Have you ever heard the expression "move or you'll lose it" for example, people with arthritis need to move and stretch, this is extremely important to keep moving because once you start you will feel much better.
4. You should hold a stretch for 20- 30 seconds.
5. Do not bounce your muscles back and forth when you stretch, if you are trying to get a deeper stretch then follow these instructions: Begin your stretch, only going to a point that "feels good" (remember stretching NEVER should hurt!) Once you reach the "feel good" range take a deep breath in and exhale and on the exhale you can go a little deeper into the stretch, all while being careful to not go past the point of "hurting."
6. Feed the muscles plenty of oxygen during stretching. You need to breath, not only will this relax you, it feeds the muscle much needed increased blood flow to help you stretch the muscle much more effectively.
7. The muscle performs better during exercise when it has been stretched properly.
Now there is a long standing debate of when to stretch, before or after your workout. I agree with the majority of exercise professionals that believe that you need a brief warm up period prior to workout. Just a brief walking period can accomplish this, not only does it warm up the muscles but it helps to bring the heart rate up at a slow pace. We don't need to go from 0-60 in 6 seconds! That is not good for muscles, working a cold muscle can increase the chance of injury. As for after your workout, a much more regimented period is recommended, a minimum of 10 min after each workout to be exact.
Assignment
Now that we have adapted 10 min of cardio 5 days a week, it is time to add in 10 min of stretching. During each work out you should be warming up for a few minutes, then bringing your heart rate up to 60-80% (this info is in Step 2 Assignment 3) Then cool down (slowing down your movements)for a few minutes and ending with a minimum of 10min of stretching. I will post some popular stretches this weekend. Happy Friday Ladies!!
Stretching is one of the most important parts of a workout, it is also one of the most overlooked aspect of a workout. With today's busy lifestyle, we often opt out of a stretching session at the end of a work out because we have some where better to be, right? How many times has this happened to you? I know it has happened to me all to many times, until I started do massage that is.
As I started building my practice I realized just how important stretching was, I would see people who were in pain every day, many of which could have been prevented if they would have just incorporate a little stretching into their daily routine. That is one of the major components of my massage practice, I teach my clients how to prevent injury with proper daily stretches. Here are a couple of things that we should remember about stretching:
1. You don't need to stretch only after a workout, you can take 10 min throughout your day and stretch areas that feel tight. This will help to keep your muscles loose so you can perform your daily activities pain free. Example, if I did not take 5 min to stretch my fingers, hands, neck and shoulders during a massage day I would not be able to move at the end of the day, and the same goes for people who work at a desk, they need to stretch their neck, shoulders, legs and back.
2. Stretching after a work out helps with post workout soreness.
3. Stretching increases your flexibility and helps your joints move more freely. Have you ever heard the expression "move or you'll lose it" for example, people with arthritis need to move and stretch, this is extremely important to keep moving because once you start you will feel much better.
4. You should hold a stretch for 20- 30 seconds.
5. Do not bounce your muscles back and forth when you stretch, if you are trying to get a deeper stretch then follow these instructions: Begin your stretch, only going to a point that "feels good" (remember stretching NEVER should hurt!) Once you reach the "feel good" range take a deep breath in and exhale and on the exhale you can go a little deeper into the stretch, all while being careful to not go past the point of "hurting."
6. Feed the muscles plenty of oxygen during stretching. You need to breath, not only will this relax you, it feeds the muscle much needed increased blood flow to help you stretch the muscle much more effectively.
7. The muscle performs better during exercise when it has been stretched properly.
Now there is a long standing debate of when to stretch, before or after your workout. I agree with the majority of exercise professionals that believe that you need a brief warm up period prior to workout. Just a brief walking period can accomplish this, not only does it warm up the muscles but it helps to bring the heart rate up at a slow pace. We don't need to go from 0-60 in 6 seconds! That is not good for muscles, working a cold muscle can increase the chance of injury. As for after your workout, a much more regimented period is recommended, a minimum of 10 min after each workout to be exact.
Assignment
Now that we have adapted 10 min of cardio 5 days a week, it is time to add in 10 min of stretching. During each work out you should be warming up for a few minutes, then bringing your heart rate up to 60-80% (this info is in Step 2 Assignment 3) Then cool down (slowing down your movements)for a few minutes and ending with a minimum of 10min of stretching. I will post some popular stretches this weekend. Happy Friday Ladies!!
Step 2 Assign 8 What time of Day do you Eat??
What time of Day do you Eat?? Step 2 Assignment 8
by Weight Loss Nikki Style on Thursday, September 29, 2011 at 10:41am
What time of day do you eat?
This can make a huge impact on what the scale says! This week for instance, I was pretty good with the exception of what time of day I have been eating. I have increased my cardio time from 10 to 20 min a day, everyday, not just 5 days a week like I had assigned. It has made me feel refreshed and my dog Max is holding me accountable because he loves his walks.
So my food intake is good, my exercise has increased, so what is happening for me to only lose 1 pound? My eating habits have changed, because of the hours I have been working this week it has effected the weight loss. Every day I get up have a nice breakfast, this is the most important meal of the day, that is what "they" say and it is absolutely true. It revs up our metabolism and kicks it into gear enabling us to have energy and start burning calories. Then I take my walk, really giving it a jump start. Head to work, get a few nibbles of something healthy during the day, but not enough to sustain the amount of calories I am burning, because with every massage I burn 250 calories. Not eating a "lunch" per say because of not having enough time, working my body this way depletes me of all my energy.
Luckily I was a little smart in my preparations, because before I leave in the morning I have already made dinner, with fresh veggies cut up for salad as well. When I arrive at home ravished, it makes it easier to stick to the plan because I have prepared ahead of time. However, it is 830-9 pm before I am eating! Then it is straight to bed for me, all while I am sleeping that food is just sitting there like a lump, with no activity it does not digest properly and it practically falls straight to my hips and that is where it stays! It is not a wise use of calories to say the least. When I need the calories I am starving my body but when I don't need the calories (sleeping hours) I am pounding them down my throat!
Figuring out a healthy way to organize your meal time can be tricky with all our crazy schedules, but there is one rule of thumb that always works beautifully, Don't eat 2 hours before you go to bed. That is one of the major keys to weight loss.
Assignment
Stop eating at least 2 hours before you go to bed, just that simple! I am very guilty of this so I will adjust my life so I can adapt this new rule and I hope you do the same, I guarantee you will see a difference. And I will prove it to you on next week's scale!! Till then! xxoxoxoxo
This can make a huge impact on what the scale says! This week for instance, I was pretty good with the exception of what time of day I have been eating. I have increased my cardio time from 10 to 20 min a day, everyday, not just 5 days a week like I had assigned. It has made me feel refreshed and my dog Max is holding me accountable because he loves his walks.
So my food intake is good, my exercise has increased, so what is happening for me to only lose 1 pound? My eating habits have changed, because of the hours I have been working this week it has effected the weight loss. Every day I get up have a nice breakfast, this is the most important meal of the day, that is what "they" say and it is absolutely true. It revs up our metabolism and kicks it into gear enabling us to have energy and start burning calories. Then I take my walk, really giving it a jump start. Head to work, get a few nibbles of something healthy during the day, but not enough to sustain the amount of calories I am burning, because with every massage I burn 250 calories. Not eating a "lunch" per say because of not having enough time, working my body this way depletes me of all my energy.
Luckily I was a little smart in my preparations, because before I leave in the morning I have already made dinner, with fresh veggies cut up for salad as well. When I arrive at home ravished, it makes it easier to stick to the plan because I have prepared ahead of time. However, it is 830-9 pm before I am eating! Then it is straight to bed for me, all while I am sleeping that food is just sitting there like a lump, with no activity it does not digest properly and it practically falls straight to my hips and that is where it stays! It is not a wise use of calories to say the least. When I need the calories I am starving my body but when I don't need the calories (sleeping hours) I am pounding them down my throat!
Figuring out a healthy way to organize your meal time can be tricky with all our crazy schedules, but there is one rule of thumb that always works beautifully, Don't eat 2 hours before you go to bed. That is one of the major keys to weight loss.
Assignment
Stop eating at least 2 hours before you go to bed, just that simple! I am very guilty of this so I will adjust my life so I can adapt this new rule and I hope you do the same, I guarantee you will see a difference. And I will prove it to you on next week's scale!! Till then! xxoxoxoxo
Dr. Oz and Weight Watchers Challenge Step 2 Assign 7
Dr. Oz and Weight Watchers Challenge Step 2 Assignment 7
by Weight Loss Nikki Style on Wednesday, September 28, 2011 at 6:29am
In his challenge you will touch on 7 major keys to a healthier you, he has partnered with Weight Watchers to help people in this journey, keep in mind you do not have to become a member to win. The challenge touches on several different areas, they want you to tell a friend, contact your dr. to find out what your scores are (cholesterol, sugar, blood pressure), get an official weigh in with Weight Watchers to get your BMI (this is free), learn family healthy history, get more sleep, assess your stress and start new fitness plan.
All these things are very simple steps and many of them we are already working towards with my program too. To be eligible to win you have to lose 10% of your body weight or lower your BMI to a healthy range before April. The only catch is, you have to be weighed in at the beginning of your process and at the end at a participating Weight Watchers location, the nearest location is Dover, NH. Apparently there are no locations in Maine that participate. Also the sooner you weigh in the better your chances are to meet your goal, simply because you will have the most time to reach it. They are NOT looking for the person who has lost the most weight, the viewing audience will vote for finalists that have empowering stories along the way, so anyone can be part of this, so tell everyone you know:)
The best part I have found about this is the site that you log into, Sharecare! I LOVE LOVE this site! I am so excited about it's resources! Can you tell? They have areas that are tailored to fit you according the survey they ask you to take in the beginning, but they also have a search engine where you can put any diet/exercise question into and it will pop up answers from professionals, what a wonderful resource to have! You have got to check it out!
Some people have no problem finding motivation to work out and eat better and some of us need an incentive dangling in front of our face to keep us motivated. Keep your eye on the prize sort of thing, by participating in this program you have that prize dangling in front of you, even if you don't win the million in the end you have still won a prize, a healthier you!
Assignment
Sign up for this competition! What do you have to lose? Oh yeah...weight, awareness of your health all the things you have wanted for a long time. What do you have to gain? A healthier, more satisfied you. If you don't want to compete that is ok but I still want you to sign up and log in so you have access to this wonderful site, it can answer so many questions you have. I will post the site for you to click on
If anyone is interested in going to Dover, NH to get weighed in, I am going! It is going to be a one day down and back trip, sort of a girls road trip so if you want to go let me know and we could all ride together, it would be fun!
Step 2 Assign 6 Loving your body Unconditionally
Loving Your Body Unconditionally Step 2 Assignment 6
by Weight Loss Nikki Style on Tuesday, September 27, 2011 at 5:38am
Loving your body unconditionally
Some of us are at a stage in this journey where we completely hate our appearance and some are already at a place where we are stepping into an unfamiliar place of acceptance. I have been on both ends of the pendulum and once again I find myself swinging toward the nonacceptance side. The first thing to remember is, you will never be where you are right here right now, this is your starting point in your journey and in order to really appreciate where you finish, you must first really take notice of where you started.
This journey is different for many, the feelings you will hold about your appearance can be very confusing. For example, last time I lost my weight, I would instinctively go to the higher sizes and bring them to the dressing room try to put them on and they would just fall off, that should've been a great feeling right? It was to a degree, the problem was I never saw myself, never truly saw where I was at that point, I spent all my time thinking that I was still 300 pounds, or daydreaming about what I would look like at my goal weight. Never once did I take a moment to see where I was at that moment, I spent every day looking ahead or behind me, not once did I ever look "at" where I was at that moment.
It is wonderful to have dreams and goals, but if they are not put into motion in the present moment we will never reach them. Being present and accepting where you are at this moment is the a major component to success, the other is self love. We model how people should treat us, so we must first show ourselves love, so others will do the same.
Assignment
This is one of the HARDEST things I will ever ask you to do! Pick a time when you are all alone and I want you to close the blinds and curtains so your neighbors can't see... and strip down! Yes! That is what I said! I want you to be totally accepting of your physical body, march yourself through the house stark raving naked! At first this will be kind of hard, you will want to hide behind the couch, but after a few times of doing this you will notice that you are walking a little taller with your head up high. Take a look at yourself in the mirror, a long accepting look, and yes we all have flaws, but love them and know that they are "yours to love".
I will say that I usually put on one of my pretty Lane Bryant bra's and panties and "strut my stuff!" I feel pretty when I wear them and it's not quite so shocking when my teenagers come out of their bedrooms and see mom doing the dishes at 6 am in the buff! lol! I am determined to get it right this time no matter what it takes, self love and acceptance were two major components I missed last time, so they are top priority this time. Have a great day ladies! xoxoxoxoxo
My pretty "little" bra from Lane Bryant. Indulge and buy yourself some underclothes that just make you feel pretty when doing your assignment, or just go naked, whatever works for you!!
Some of us are at a stage in this journey where we completely hate our appearance and some are already at a place where we are stepping into an unfamiliar place of acceptance. I have been on both ends of the pendulum and once again I find myself swinging toward the nonacceptance side. The first thing to remember is, you will never be where you are right here right now, this is your starting point in your journey and in order to really appreciate where you finish, you must first really take notice of where you started.
This journey is different for many, the feelings you will hold about your appearance can be very confusing. For example, last time I lost my weight, I would instinctively go to the higher sizes and bring them to the dressing room try to put them on and they would just fall off, that should've been a great feeling right? It was to a degree, the problem was I never saw myself, never truly saw where I was at that point, I spent all my time thinking that I was still 300 pounds, or daydreaming about what I would look like at my goal weight. Never once did I take a moment to see where I was at that moment, I spent every day looking ahead or behind me, not once did I ever look "at" where I was at that moment.
It is wonderful to have dreams and goals, but if they are not put into motion in the present moment we will never reach them. Being present and accepting where you are at this moment is the a major component to success, the other is self love. We model how people should treat us, so we must first show ourselves love, so others will do the same.
Assignment
This is one of the HARDEST things I will ever ask you to do! Pick a time when you are all alone and I want you to close the blinds and curtains so your neighbors can't see... and strip down! Yes! That is what I said! I want you to be totally accepting of your physical body, march yourself through the house stark raving naked! At first this will be kind of hard, you will want to hide behind the couch, but after a few times of doing this you will notice that you are walking a little taller with your head up high. Take a look at yourself in the mirror, a long accepting look, and yes we all have flaws, but love them and know that they are "yours to love".
I will say that I usually put on one of my pretty Lane Bryant bra's and panties and "strut my stuff!" I feel pretty when I wear them and it's not quite so shocking when my teenagers come out of their bedrooms and see mom doing the dishes at 6 am in the buff! lol! I am determined to get it right this time no matter what it takes, self love and acceptance were two major components I missed last time, so they are top priority this time. Have a great day ladies! xoxoxoxoxo
My pretty "little" bra from Lane Bryant. Indulge and buy yourself some underclothes that just make you feel pretty when doing your assignment, or just go naked, whatever works for you!!Step 2 Assign 5 Vitamins and Minerals
Vitamins and Minerals Step 2 Assignment 5
by Weight Loss Nikki Style on Monday, September 26, 2011 at 6:30am
Vitamins and Minerals Step 2 Assignment 5
Now that we are cutting back on our calories there is one concern I have, nutrients. Anytime you have a deficit in calories which you have to do in order to lose weight, you automatically have a decrease in vitamins and nutrients that enter your body. Our bodies require a certain amount of vitamins and minerals to sustain a healthy body and without these we put ourselves at risk for sickness and disease.
When your body is not on it’s “A” game, it’s defenses are down and your immune system is not working properly. I realize some of you are eating way more healthy then you were when you started, so in essence you are probably even healthier, but for those of you who naturally eat healthy and are concentrating on cutting back your portions, you too are still at risk for a lack of nutrients in your diet. For instance the body can get all of its daily required vitamins from food , that is the way nature intended it, but with the soil being used and reused It has lost its nutritional value which decreases the amount of vitamins and minerals each fruit and veggie processes. So if you are dieting, or not dieting, you still need a good multivitamin as it is practically impossible to get all your vitamins and minerals through your daily diet.
The next question is which vitamin is better a liquid or capsule? There are proven facts that liquids absorb into the system faster, but in my opinion either is fine as long as you are taking one of them. I have read many different studies, some claim it is more beneficial some say it is not, personally if you are taking any, you are already one step ahead in my opinion. And any extra step we take toward a healthy lifestyle is a good step.
Assignment:
Go out and buy yourself a multivitamin, if you already have one then great, go buy a bottle for someone you love and tell them the importance of taking one a day!
Now that we are cutting back on our calories there is one concern I have, nutrients. Anytime you have a deficit in calories which you have to do in order to lose weight, you automatically have a decrease in vitamins and nutrients that enter your body. Our bodies require a certain amount of vitamins and minerals to sustain a healthy body and without these we put ourselves at risk for sickness and disease.
When your body is not on it’s “A” game, it’s defenses are down and your immune system is not working properly. I realize some of you are eating way more healthy then you were when you started, so in essence you are probably even healthier, but for those of you who naturally eat healthy and are concentrating on cutting back your portions, you too are still at risk for a lack of nutrients in your diet. For instance the body can get all of its daily required vitamins from food , that is the way nature intended it, but with the soil being used and reused It has lost its nutritional value which decreases the amount of vitamins and minerals each fruit and veggie processes. So if you are dieting, or not dieting, you still need a good multivitamin as it is practically impossible to get all your vitamins and minerals through your daily diet.
The next question is which vitamin is better a liquid or capsule? There are proven facts that liquids absorb into the system faster, but in my opinion either is fine as long as you are taking one of them. I have read many different studies, some claim it is more beneficial some say it is not, personally if you are taking any, you are already one step ahead in my opinion. And any extra step we take toward a healthy lifestyle is a good step.
Assignment:
Go out and buy yourself a multivitamin, if you already have one then great, go buy a bottle for someone you love and tell them the importance of taking one a day!
Step 2 Assign 4 Sabotage!!
Sabotage! Step 2 Assignment 4
by Weight Loss Nikki Style on Sunday, September 25, 2011 at 10:41am
Sabotage!! Step 2 Assignment 4
Your whole family should be getting used to the changes you have made in the diet, and now that we are trying to make exercise a daily habit, things are bound to pop up and get in your way...like the people you live with. I recently took a walk with a good friend of mine. She has also decided to make changes toward a healthier lifestyle, new way of eating and adding in the exercise has made her feel great, with the exception of the "man" of the house that is. When she asks him to walk with her, he simply replies no every time. Keep in mind he needs this wayyyy more than she does, so she has become very irritated with him, and has told him if he doesn't work out with her then he is "cut off"...yes ladies...that means sex! This may be a decision that saves his life cause I am sure he will start walking with her!! lol!
My point is, there are people in our lives that we count on to support and help us when we make major change, we believe we need their support to be successful. So if they won't exercise with us, or support our new lifestyle change, then we will be more apt to throw in the towel.
I am here to tell you probably one of the most important things I will ever tell you... you don't need them! These changes are for you, and whatever you do, your family will follow suit. Trust me on this, when they see how good you feel and all the positive changes in you then they will want a piece of it, it is infectious! If we push them they will never do what we want, they will go in the opposite direction, just like a teenager. And does it really matter because you are doing this for you, how often do you put yourself before everyone else?
I am a parent and know that the best thing I can do for my children is model the type of behavior that I want for them, because just talking it will never work. (especially during the teenage years cause they really don't want to listen to me breathe let along talk!!)So if I love and respect myself enough to make changes toward my health, then they will grow up in life loving and respecting themselves.
Assignment
So the next time your work out buddy/family member says, no I can't go today or no I really don't feel like it today, don't let them sabotage your progress, put on your shoes and you go anyway. All while you are working out I want you to remember that you made a conscious choice to put yourself first, why? Because you DESERVE it!!
Your whole family should be getting used to the changes you have made in the diet, and now that we are trying to make exercise a daily habit, things are bound to pop up and get in your way...like the people you live with. I recently took a walk with a good friend of mine. She has also decided to make changes toward a healthier lifestyle, new way of eating and adding in the exercise has made her feel great, with the exception of the "man" of the house that is. When she asks him to walk with her, he simply replies no every time. Keep in mind he needs this wayyyy more than she does, so she has become very irritated with him, and has told him if he doesn't work out with her then he is "cut off"...yes ladies...that means sex! This may be a decision that saves his life cause I am sure he will start walking with her!! lol!
My point is, there are people in our lives that we count on to support and help us when we make major change, we believe we need their support to be successful. So if they won't exercise with us, or support our new lifestyle change, then we will be more apt to throw in the towel.
I am here to tell you probably one of the most important things I will ever tell you... you don't need them! These changes are for you, and whatever you do, your family will follow suit. Trust me on this, when they see how good you feel and all the positive changes in you then they will want a piece of it, it is infectious! If we push them they will never do what we want, they will go in the opposite direction, just like a teenager. And does it really matter because you are doing this for you, how often do you put yourself before everyone else?
I am a parent and know that the best thing I can do for my children is model the type of behavior that I want for them, because just talking it will never work. (especially during the teenage years cause they really don't want to listen to me breathe let along talk!!)So if I love and respect myself enough to make changes toward my health, then they will grow up in life loving and respecting themselves.
Assignment
So the next time your work out buddy/family member says, no I can't go today or no I really don't feel like it today, don't let them sabotage your progress, put on your shoes and you go anyway. All while you are working out I want you to remember that you made a conscious choice to put yourself first, why? Because you DESERVE it!!
Step 2 Assign 3 Your Target Zone
Your target zone Step 2 Assignment 3
by Weight Loss Nikki Style on Saturday, September 24, 2011 at 8:26am
I will be up front with you, I love to exercise but I am not a fan of cardio, I know a lot about it and know what I am suppose to do, but I still hate it! I am a weight training type of gal;) So here is the low down on my least favorite type of exercise.
The target heart rate chart is very important, it gives you a baseline of where you are suppose to be, but what is even more important is the connection that you feel with your body. Even though the chart says you are suppose to be at 133 bpm, if you feel dizzy and light headed at 125, then listen to your body. No chart in the world can give you advice on how you feel so it is extremely important to listen to your body's signals.
As for the chart each chart is different, so the most important thing you need to know is where to find your pulse and how to take it. See below.
Radial Pulse (Courtesy of Stroke.org)
Step 1
Turn your left hand palm-side up, then place the first two fingers of your right hand along the outer edge of your left wrist just below where your wrist and thumb meet.
Step 2
Slide your fingers toward the center of your wrist. You should feel the pulse between the wrist bone and the tendon.
Step 3
Press down with our fingers until you feel your pulse. Do not press too hard, or you will not be able to feel the pulsation. Feel free to move your fingers until the pulse is easiest to feel.
Step 4
Continue to feel your pulse for a full minute.
Carotid Pulse (Courtesy of Drugs.com)
Step 1 Using your middle (long) and index (pointer) fingers, gently feel the carotid artery on either side of your neck.
Do not press down on both arteries at the same time.
Step 2 You will feel the carotid pulse beating when you find it. Do not use your thumb to take the pulse because it has a pulse of its own.
Now that you know how to check your pulse I will explain why it is so important to exercise in your target zone. When exercising the optimal zone in which your rate should be is 60-80%. This rate puts you at a maximum level to burn calories and is giving the heart a great workout. Anything below is ok, it is always good to just move, but if you want to really burn calories and work your heart, this level is optimal for results.
Now lets talk about the other end of the spectrum, under 60%, you may have to start there and work up to your zone if you haven't been active for a while, don't get discouraged, just know that every time you work out you are getting closer. You must listen to your body, it will tell you if you have gone too far, and if you reach that point don't just stop...slow down your activity to where you are comfortable. With people who have certain health risks, their DR. will start them out at a lower rate. For example, some people who take high blood pressure meds rarely get an accurate reading because of the meds doing their job that is why it is important to consult with your physician before starting any type of exercise routine.
The other end of the spectrum, 85% and over. Dr's don't recommend working out at this high rate as it offers cardiac and orthopedic risks.
Below are two different charts. The first one is based on the number of beats taken in a 10 second period (which is easier to do when working out) The second one is based on the number of beats taken in a one minute period. Both show you the 60-80% range for your age.
You don't have to like, you don't have to love it! You just have to suck it up buttercup and do it! Anytime anyone wants to come over and do some cardio with me I am game I need the kick in the ass!
Assignment
You should be committed to 10 min of exercise 5 days a week at this point. It is very hard to warm up, cool down and hit your target heart rate in 10 min, so just concentrate on your ten min a day and use the charts to find out what your range is and practice taking your pulse 2 times a day so when it is time you will be ready!
Step 2 Assign 2 No Excuses!!
No excuses!!!! Step 2 Assignment 2
by Weight Loss Nikki Style on Friday, September 23, 2011 at 1:14pm
I am not the type of person to go around talking about my worries and bring everyone else into my drama, so I haven't mentioned anything about what has been going on in my life over the last week. But I have learned a good lesson so I must share.
Apparently, when I get stressed I tend to eat...this week has been a very stressful week. My step dad has been in afib (irregular heart rate) for a while now. This week we were notified that he would undergo a procedure where they would shock his heart in an attempt to get it into the right rhythm, if is successful he would not have to have a pacemaker. I always try to be there when family calls for help and support, so I cleared my schedule which meant I would put 4 days of massages into 2. Exhausted and worried I went through my week with every opportunity to fall flat on my ass with dieting. I had little time for meal preparation with working long hours and several trips to the hospital, but I made the time. It meant getting up a little earlier and stopping at a subway instead of a drive thru but I made it through the week with a loss, oh yes it was a PMS week too!
It just goes to show you that when you focus on what is at hand and make yourself a priority, regardless of what is going on in your life you will prevail. Normally a week such as this would have been the demise of my dieting, I would have stopped at Dunkin Donuts on the way and ate a whole box of munchkins on the way home, but I didn't this time I dealt with the stress instead and am very happy to report that Rick's procedure was completely successful and he is going to be just fine:) Thanks you God!!
Now on the other side of the coin, say I had made different choices and I had a gained 2 pounds this week, that would also been the demise of my new found way of living. I would have literally given up because of two pounds, I know myself and know that, a two pound gain would have been followed by 10 more in the next month! So i guess what I am trying to say is when we fall, we can't get discouraged because that 2-3 pounds can be taken right off, that is not our real problem. The real problem we have is what we decide to do at that point, do we throw in the towel and say screw it? Hell no! We start fresh, with not making excuses for our behavior (unless it is PMS week that is) and we follow that up with forgiveness. We need to forgive ourselves and move on!
Assignment
Next time you are faced with obstacles if you fall just pick yourself up and dust yourself off, you will be a huge step ahead of the game, forgiveness is hard but it is so liberating!!
Apparently, when I get stressed I tend to eat...this week has been a very stressful week. My step dad has been in afib (irregular heart rate) for a while now. This week we were notified that he would undergo a procedure where they would shock his heart in an attempt to get it into the right rhythm, if is successful he would not have to have a pacemaker. I always try to be there when family calls for help and support, so I cleared my schedule which meant I would put 4 days of massages into 2. Exhausted and worried I went through my week with every opportunity to fall flat on my ass with dieting. I had little time for meal preparation with working long hours and several trips to the hospital, but I made the time. It meant getting up a little earlier and stopping at a subway instead of a drive thru but I made it through the week with a loss, oh yes it was a PMS week too!
It just goes to show you that when you focus on what is at hand and make yourself a priority, regardless of what is going on in your life you will prevail. Normally a week such as this would have been the demise of my dieting, I would have stopped at Dunkin Donuts on the way and ate a whole box of munchkins on the way home, but I didn't this time I dealt with the stress instead and am very happy to report that Rick's procedure was completely successful and he is going to be just fine:) Thanks you God!!
Now on the other side of the coin, say I had made different choices and I had a gained 2 pounds this week, that would also been the demise of my new found way of living. I would have literally given up because of two pounds, I know myself and know that, a two pound gain would have been followed by 10 more in the next month! So i guess what I am trying to say is when we fall, we can't get discouraged because that 2-3 pounds can be taken right off, that is not our real problem. The real problem we have is what we decide to do at that point, do we throw in the towel and say screw it? Hell no! We start fresh, with not making excuses for our behavior (unless it is PMS week that is) and we follow that up with forgiveness. We need to forgive ourselves and move on!
Assignment
Next time you are faced with obstacles if you fall just pick yourself up and dust yourself off, you will be a huge step ahead of the game, forgiveness is hard but it is so liberating!!
Tuesday, October 25, 2011
Step 2 Assign 1 I like to Move it Move it!!
I like to move it, move it!! Step 2 Assignment 1
by Weight Loss Nikki Style on Thursday, September 22, 2011 at 6:14am
Studies show that it takes an average of 3 weeks of repetitious behavior to make something become a habit. I realize that we are only beginning week 3 but I think we are ready to move on because we don't want to run the risk of getting too comfortable right where we are at.
We have spent the last two weeks learning why, when and how much we eat. We have also been working on our calorie intake. Now it is time to jump start that metabolism with a little exercise. The biggest reason why people fail fitness programs is because they start out doing activities that are too strenuous with long time commitments.
Let's face it people we are all very busy, but not too busy that we can't fit in 10 minutes. Yes just 10 minutes a day can really make a difference in your life and your waist size. When you work out you release endorphins, which is like a drug to the body...a good drug though! They make you crave more exercise and when you are exercising you are more likely to make better food choices because you don't want to ruin all that you have accomplished.
Assignment
10 min of cardio 5 days a week for the next week. When I say cardio I mean aerobic activity type of exercise, walking, running, swimming, aerobics anything that makes your heart pump. I will talk more later this week about what type of intensity you should be doing but for now just commit to yourself that you will do 10 min, 5 days a week.
For some this may be easier in the morning and some in the evening, it makes no difference when you do it as long as you get it done. For me I am better to do it first thing in the AM, some days it means getting up that much earlier, which sucks... but if I don't then I will never fit it in later. What we want to do is make it part of your routine so there are no excuses, it is just like brushing your teeth:)
Step 1 Assign 14 Throw it out!!
Throw it out!! Step 1 Assignment 14
by Weight Loss Nikki Style on Wednesday, September 21, 2011 at 4:14pm
Throw it out!!
This week has been very busy for me, so it is reminding me of how important it is to keep focused when life gets in the way. I have had to clear 2 full days in my schedule so I have spent a lot of time working long hours and running around to do this. So the first thing I noticed is I am eating in the vehicle, which can be a recipe for disaster for anyone who is trying to be "good". I have packed and prepared my meals so the choices have been in line with my plan, except last night...
I was riding home after massaging all day, I did not have time to eat a full meal, only healthy nibbles between appointments so naturally I was starving! I stopped at Hannaford in Bar Harbor cause I knew that I would be better off to eat something on the ride home, because it would have a whole hour to digest as I planned to head straight for bed when I arrived. So I grabbed a few crunchy chicken tenders (I know not the best choice but I needed protein after burning all those calories). I ate one of them and was fully satisfied, but because they were sitting beside me and I was bored, I started on the second one, I quickly realized what I was doing so I put it back in the bag and put it in the back seat. Unfortunately it was not out of reach, so about 15 min later I grabbed the bag and went after it once again! Finally as the chicken touched my lips I flung open the window and threw it out! If I can't be trusted then I figured I best get rid of it, for now anyway. Next time I will travel with my food in the trunk!
Assignment
If you are driving or are in a place where you just can't resist the temptation, take the temptation away, throw it out, put it in the trunk, whatever you have to do to keep it away from you, out of sight out of mind. And if you see me on the side of the road in my trunk, stop and tell me that I really don't need what I am after.
This week has been very busy for me, so it is reminding me of how important it is to keep focused when life gets in the way. I have had to clear 2 full days in my schedule so I have spent a lot of time working long hours and running around to do this. So the first thing I noticed is I am eating in the vehicle, which can be a recipe for disaster for anyone who is trying to be "good". I have packed and prepared my meals so the choices have been in line with my plan, except last night...
I was riding home after massaging all day, I did not have time to eat a full meal, only healthy nibbles between appointments so naturally I was starving! I stopped at Hannaford in Bar Harbor cause I knew that I would be better off to eat something on the ride home, because it would have a whole hour to digest as I planned to head straight for bed when I arrived. So I grabbed a few crunchy chicken tenders (I know not the best choice but I needed protein after burning all those calories). I ate one of them and was fully satisfied, but because they were sitting beside me and I was bored, I started on the second one, I quickly realized what I was doing so I put it back in the bag and put it in the back seat. Unfortunately it was not out of reach, so about 15 min later I grabbed the bag and went after it once again! Finally as the chicken touched my lips I flung open the window and threw it out! If I can't be trusted then I figured I best get rid of it, for now anyway. Next time I will travel with my food in the trunk!
Assignment
If you are driving or are in a place where you just can't resist the temptation, take the temptation away, throw it out, put it in the trunk, whatever you have to do to keep it away from you, out of sight out of mind. And if you see me on the side of the road in my trunk, stop and tell me that I really don't need what I am after.
Step 1 Assign 13 No Special Meals
No special meals Step 1 Assignment 13
by Weight Loss Nikki Style on Tuesday, September 20, 2011 at 6:59am
No special meals Step 1 Assignment 13
Every other time I have dieted I have decided to buy all these foreign “Healthy” foods. I have even gone to great lengths and made special meals for me and my family will eat something completely different, so that is two meals in one night! Not only does this create more dishes and take up more time, it is very tempting to grab a chicken nugget when you are suppose to be eating asparagus!
I made a decision this time that I was going to eat like a normal person, no special meals, no outrageous menus that are practactly impossible to keep. All this does it set ourselves up for failure because it is so hard to keep track and so easy to just give in. So I eat exactly what everyone else eats and they eat exactly what I am eating. Now I did make a few adjustments, like instead of Tyson chicken nuggets, I make my own with Frenchs Fried Onions and white chicken breast. And instead of French fries I make baked potato, but if we want French fries, then by god we will have them. I plan ahead and know that we are going to be eating them that night so I will chose to go light on another area in my diet that day to allow for the indulgence, and most importantly eat the recommended serving size!
Don’t punish you or your family, this is not a death sentence it is a new refreshing way to live to without restrictions. If you have that type of additude then you will be successful for a lifetime instead of a short period of time.
Assignment
Stop punishing your family cause you are on a diet, this is a whole lifestyle change for both you and your family. Make room for adventure on the table just don’t do it every day because your “support system” will quickly fade if they are not happy. No special meals, eat what they eat and they eat what you eat:)
Every other time I have dieted I have decided to buy all these foreign “Healthy” foods. I have even gone to great lengths and made special meals for me and my family will eat something completely different, so that is two meals in one night! Not only does this create more dishes and take up more time, it is very tempting to grab a chicken nugget when you are suppose to be eating asparagus!
I made a decision this time that I was going to eat like a normal person, no special meals, no outrageous menus that are practactly impossible to keep. All this does it set ourselves up for failure because it is so hard to keep track and so easy to just give in. So I eat exactly what everyone else eats and they eat exactly what I am eating. Now I did make a few adjustments, like instead of Tyson chicken nuggets, I make my own with Frenchs Fried Onions and white chicken breast. And instead of French fries I make baked potato, but if we want French fries, then by god we will have them. I plan ahead and know that we are going to be eating them that night so I will chose to go light on another area in my diet that day to allow for the indulgence, and most importantly eat the recommended serving size!
Don’t punish you or your family, this is not a death sentence it is a new refreshing way to live to without restrictions. If you have that type of additude then you will be successful for a lifetime instead of a short period of time.
Assignment
Stop punishing your family cause you are on a diet, this is a whole lifestyle change for both you and your family. Make room for adventure on the table just don’t do it every day because your “support system” will quickly fade if they are not happy. No special meals, eat what they eat and they eat what you eat:)
Step 1 Assign 12 Preparation is the key to success!!!
Preparation is the key to success!! Step 1 Assignment 12
by Weight Loss Nikki Style on Monday, September 19, 2011 at 6:52am
Preparation is the key to success!! Step 1 Assignment 12
With anything we try to accomplish we know that having the right tools and being prepared will set us on a path of success before we even start. It doesn’t matter if we are building a house, planning a party or trying to lose weight, if we are prepared and think ahead we have taken most of the obstacles out of our way before we start.
I know that we are all busy and have little time, and that we always find an excuse as to why we can’t cut up those veggies,pack that nutritious lunch or my favorite... why we can’t exercise! There is always a “good” excuse isn’t there? I have a fool proof way to make ourselves successful, prepare and plan. I am always on the go, always grabbing a quick bite to eat on my next travel out the door, so I have decided that I would make my life a little more health friendly. I always have stuff in the fridge for a salad, but it will rot before I make it, cause I think I never have time to cut up the veggies. The real true story is I do have time I just choose to use it for other things. So on this journey I have realized the importance of making extra preparations for easy meals a priority in life.
This Sunday for instance I spent 1 hour cooking 3 different types of boneless chicken to freeze, making easy access for a quick source of protein to place on top of the salad. As for the salad I use one of my serving containers and cut up enough for 2-3 days of salads. These veggies can also serve a purpose when you are making a meal and don’t want to take the time to add fresh veggies because you don’t have time to cut them up. It only takes a short time to cut up these veggies once every few days and it makes it really convenient for grab and go type of meals.
Assignment
Get yourself separate containers for your veggies or one container like mine shown below, cut up enough veggies for 2-3 days. Also have your measuring spoons, cup, and scale on the side board ready to be used. All these tools are at my fingertips at all times, that way I can use them instead of trying to guess the proper serving size.
Also I have recently found the best application on my phone ever!! They have a website too www.myfitnesspal.com it is the best piece of accountability I have ever had, other than Facebook, lol! . It helps to track every bite you take and all the nutrients that you are consuming in the run of a day. The coolest part of the phone feature is you can literally scan the bar code of the item you are eating! Yes scan it and it logs it for you! It is amazing but the best part is it is FREE!! Love it!
Being prepared is key, if we think one step ahead we will be setting ourselves up for success!
This is my salad dish, I just cut up fresh veggies and place in the fridge:)
My measuring tools, these are priceless to me at this point. It keeps me accountable and I keep them right beside my stove so they are easy access.
With anything we try to accomplish we know that having the right tools and being prepared will set us on a path of success before we even start. It doesn’t matter if we are building a house, planning a party or trying to lose weight, if we are prepared and think ahead we have taken most of the obstacles out of our way before we start.
I know that we are all busy and have little time, and that we always find an excuse as to why we can’t cut up those veggies,pack that nutritious lunch or my favorite... why we can’t exercise! There is always a “good” excuse isn’t there? I have a fool proof way to make ourselves successful, prepare and plan. I am always on the go, always grabbing a quick bite to eat on my next travel out the door, so I have decided that I would make my life a little more health friendly. I always have stuff in the fridge for a salad, but it will rot before I make it, cause I think I never have time to cut up the veggies. The real true story is I do have time I just choose to use it for other things. So on this journey I have realized the importance of making extra preparations for easy meals a priority in life.
This Sunday for instance I spent 1 hour cooking 3 different types of boneless chicken to freeze, making easy access for a quick source of protein to place on top of the salad. As for the salad I use one of my serving containers and cut up enough for 2-3 days of salads. These veggies can also serve a purpose when you are making a meal and don’t want to take the time to add fresh veggies because you don’t have time to cut them up. It only takes a short time to cut up these veggies once every few days and it makes it really convenient for grab and go type of meals.
Assignment
Get yourself separate containers for your veggies or one container like mine shown below, cut up enough veggies for 2-3 days. Also have your measuring spoons, cup, and scale on the side board ready to be used. All these tools are at my fingertips at all times, that way I can use them instead of trying to guess the proper serving size.
Also I have recently found the best application on my phone ever!! They have a website too www.myfitnesspal.com it is the best piece of accountability I have ever had, other than Facebook, lol! . It helps to track every bite you take and all the nutrients that you are consuming in the run of a day. The coolest part of the phone feature is you can literally scan the bar code of the item you are eating! Yes scan it and it logs it for you! It is amazing but the best part is it is FREE!! Love it!
Being prepared is key, if we think one step ahead we will be setting ourselves up for success!
This is my salad dish, I just cut up fresh veggies and place in the fridge:)My measuring tools, these are priceless to me at this point. It keeps me accountable and I keep them right beside my stove so they are easy access.Step 1 Assign 11 Give yourself a Break!!
Give yourself a break Step 1 Assignment 11
by Weight Loss Nikki Style on Sunday, September 18, 2011 at 8:06am
It is coincidental that this assignment would come after a Saturday night, as most people tend to overindulge when they are in the presence of their family and friends celebrating or just having a good old fashioned "get together". Last night we had a party for my sisters birthday, it was so much fun to see the family and friends that we hadn't seen in so long. Then of course there is the all the food and drink that comes along with the evening, our family LOVES to eat so we always have way more than we need.
So obviously I am getting to the part of the story where I overindulged last evening. When I left the house I prepared myself, I gave myself permission to eat and drink whatever I wanted, anything under the sun, with a couple exceptions. I had to put my focus on my friends and conversation, not the food table. Also when I ate, I had to be conscious of every bite I took and I had to be sitting down while I did it, no grazing at the food table! No guilt!! That were the rules I gave myself!
I did all those things, I even had a really small sliver of cake,( half of what I normally would take). I had all intentions to return for another little sliver but by the times I took it to my chair and finished it I had found myself in another great conversation that was way more important than another piece of cake. I ate what I wanted but was conscious all while I was doing it so in the end, I ate a lot less than I normally would.
Every time we eat a little something we shouldn't we attach feelings of guilt to that food. "I have blown it!" "I just ruined everything I did last week so I will just quit", these thoughts race through our head, and wind up in the end talking us straight into quitting our plan, just because we had one day or one evening of indulgence! One Day! We focus on the failure of that one day, not the victory of the other 6 we had this week. That feeling of failure consumes us and then we eat even more! It is a vicious circle which can stop, all you have to do is allow yourself to be a normal human being! If your best friend was on a diet and she had one day that was a little "bad" would you tell her, "guess you screwed it all up in one day, I know you have been trying really hard for the past 2 months but I guess you better just quit!" No! Of course you wouldn't, so we do tell ourselves that?
The truth of the matter is what damage we do in one day/evening can be taken off by 1-2 days of really restrictive calorie intake. It is the "oh frig it" attitude that follows that is collects the extra pounds.
Assignment 11
Next time you go out, go by these rules:
1. Tell yourself that it is ok if you sway a little
2. Always eat sitting down, no grazing at the food table
3. Really concentrate on the people and conversation and less on the food
4. You will start fresh in the morning
5. No Guilt!!! Have Fun!!!
Step 1 Assign 10 Sitting Down While You Eat
Sitting down while you eat Step 1 Assignment 10
by Weight Loss Nikki Style on Saturday, September 17, 2011 at 7:23am
Sitting down while you eat is very important. I once read a book by Geneen Roth, it was named “ When you eat at the fridge pull up a chair”. One of the points she made was we need to create a sense of awareness when eating. We take little licks and nibbles while we are preparing dinner or the little bites as we graze through the fridge looking for a drink, and those don’t count right? When in reality, if you counted all the little licks and nibbles we are consuming, it would account for a large portion of our daily calorie intake.
Which brings me to eating in front of the tv, it pains me to even speak these words, I know that they are true, but I am extremely guilty of doing this myself! Sitting at the tv while you eat is one of the worst habits to have, all while you are watching tv, you are totally focused on with the tv and not what is entering your mouth, causing us to eat larger quantities at a faster pace. When we are finished we have no idea that we have even eaten a meal, so we go out and get another helping!
Assignment
This is easy, eat your meal at the table with your family, it will create time for conversation and you will be more aware of what and how much you are eating. Also stop the licks and nibbles at the fridge, counter and in the pantry. If you intend to eat it, even if it is a tablespoon full of peanut butter, bring it to the table on a plate and sit down. The first thing you will notice is, it takes up way too much time to go and sit down for a spoonful of food, the second is, you have more dishes to do and no one wants more dishes! After this week you will surely be aware of what is going in your mouth!
Step 1 Assign 9 Now Let's Talk Food!!
Now let's talk food! Step 1 Assignment 9
by Weight Loss Nikki Style on Friday, September 16, 2011 at 6:29am
Now let’s talk food! Step1 Assignment 9
I recently logged every calorie that went into my mouth in the run of an average day. I consumed nearly 4500 calories!! Yes you heard me right! Luckily I am a pretty active person, when my feet hit the floor I am running all day, not to mention my job is very physical. Performing a 60 min massage you burn 250 calories, note I said performing not receiving!! LOL! So when I give 3 massages that is an added 750 calories a day that I have burned, but when you are eating over 4000 it doesn’t make a dent in that!!
So this week I decided to decrease my calorie intake to 1500 per day, after assignment ( 5) I made a post where you can find a website that will show you how much you personally need to eat in order to start losing weight. That aside, I would like to make an important point, I am eating all food group! Some diets limit or restrict the consumption of entire food groups, so much, that when you return to a normal eating pattern you immediately gain weight! Now we don’t need that happening!
I believe that there would not be dairy if we weren’t suppose to have it, or proteins, or fats, or vegetables, or starches for that matter! The body is designed to process them all differently because they all posses something the body needs to survive! (I have never doubted God on anything and he made all the food groups for a reason I am sure of it!!)
Assignment:
Go to your pantry, read your labels, find the items that are close to their natural state those are the ones to keep. Go to your fridge, look at your dressings first, the ones you can see through are the ones that are most likely the best for you and the same goes for your soups. If you can see through it, than it is most likely your better choice. Look in your crisper, is it full of soda or is it full of veggies? Take notice of what is in our home and go to the grocery store and fill it up with all colors of the rainbow, Green: Green Beans, Cabbage, Lettuce, Red: Red Peppers, Apples, Orange: Sweet peppers, Oranges, I think you get my drift, one more note: Do not go out and be all gung ho, and buy a bunch of stuff you won’t eat, start with the ones you know you like or love! After we are in the habit of making a better choice we will start to be adventurous! Have a great Friday ladies!!
A typical example of "if you can see through it" The caesar dressing is higher in calories, fat and sodium...
I recently logged every calorie that went into my mouth in the run of an average day. I consumed nearly 4500 calories!! Yes you heard me right! Luckily I am a pretty active person, when my feet hit the floor I am running all day, not to mention my job is very physical. Performing a 60 min massage you burn 250 calories, note I said performing not receiving!! LOL! So when I give 3 massages that is an added 750 calories a day that I have burned, but when you are eating over 4000 it doesn’t make a dent in that!!
So this week I decided to decrease my calorie intake to 1500 per day, after assignment ( 5) I made a post where you can find a website that will show you how much you personally need to eat in order to start losing weight. That aside, I would like to make an important point, I am eating all food group! Some diets limit or restrict the consumption of entire food groups, so much, that when you return to a normal eating pattern you immediately gain weight! Now we don’t need that happening!
I believe that there would not be dairy if we weren’t suppose to have it, or proteins, or fats, or vegetables, or starches for that matter! The body is designed to process them all differently because they all posses something the body needs to survive! (I have never doubted God on anything and he made all the food groups for a reason I am sure of it!!)
Assignment:
Go to your pantry, read your labels, find the items that are close to their natural state those are the ones to keep. Go to your fridge, look at your dressings first, the ones you can see through are the ones that are most likely the best for you and the same goes for your soups. If you can see through it, than it is most likely your better choice. Look in your crisper, is it full of soda or is it full of veggies? Take notice of what is in our home and go to the grocery store and fill it up with all colors of the rainbow, Green: Green Beans, Cabbage, Lettuce, Red: Red Peppers, Apples, Orange: Sweet peppers, Oranges, I think you get my drift, one more note: Do not go out and be all gung ho, and buy a bunch of stuff you won’t eat, start with the ones you know you like or love! After we are in the habit of making a better choice we will start to be adventurous! Have a great Friday ladies!!
A typical example of "if you can see through it" The caesar dressing is higher in calories, fat and sodium...To Post or Not to Post???
eceived and email today from an anonymous follower. All last week she really applied herself and was so excited to weigh in, she jumped on the scales Thursday morning and was pleasantly surprised that all her hard work had paid off. She lost 3.4 Pounds!! Yeah!!
As she sat at her computer typing in the loss under my post she just couldn't allow herself to hit SEND. The thought of what people would say haunted her mind as she tried over and over to hit the button. I can totally understand her feelings I have been there, I lost over 100 pounds in the public's eye and I gained it back in the public's eye. Pound by pound I trudged myself through each day making each trip to the grocery store, each basketball game or community event, all while people watching me gain it all back. Yes I heard the people whispering and saw the way people looked me up and down and tried not to make it too noticeable. Some people didn't even recognize me! The point I make is it does not matter what other people think, it will all bounce right off if you are in a place of acceptance with yourself:)
so this is what I told "anonymous follower".....
"The most important thing I want you to know is this is YOUR journey, no one can walk in your shoes, no one knows how you truly feel. So the most important thing is to look deep inside and be sure your actions are making you feel good, if that means posting your weight, then by god do it! If that means quietly doing a dance of joy naked in your bathroom! Then do it!!
There are so many things we beat ourselves up in life about, don't let this be one of them. This is your victory! YEAH!! Don't allow the SEND button or what society thinks take that away from you!!! You celebrate however it makes you happy, after all you are doing this for you :) "
xoxoxo Much love to my Anonymous Follower :)
Sept 15,11
As she sat at her computer typing in the loss under my post she just couldn't allow herself to hit SEND. The thought of what people would say haunted her mind as she tried over and over to hit the button. I can totally understand her feelings I have been there, I lost over 100 pounds in the public's eye and I gained it back in the public's eye. Pound by pound I trudged myself through each day making each trip to the grocery store, each basketball game or community event, all while people watching me gain it all back. Yes I heard the people whispering and saw the way people looked me up and down and tried not to make it too noticeable. Some people didn't even recognize me! The point I make is it does not matter what other people think, it will all bounce right off if you are in a place of acceptance with yourself:)
so this is what I told "anonymous follower".....
"The most important thing I want you to know is this is YOUR journey, no one can walk in your shoes, no one knows how you truly feel. So the most important thing is to look deep inside and be sure your actions are making you feel good, if that means posting your weight, then by god do it! If that means quietly doing a dance of joy naked in your bathroom! Then do it!!
There are so many things we beat ourselves up in life about, don't let this be one of them. This is your victory! YEAH!! Don't allow the SEND button or what society thinks take that away from you!!! You celebrate however it makes you happy, after all you are doing this for you :) "
xoxoxo Much love to my Anonymous Follower :)
Sept 15,11
Step 1 Assign 8 My Weight
My Weight Step 1 Assignment 8
I have received a lot of comments about posting my weight, in private messages, in the grocery store, and even phone calls! Let me tell you it wasn’t a decision that came easily. When the thought came to my mind I thought…no way…what are you thinking Nikki? You have officially lost it! Not only have you told the whole facebook world your inner feelings but now you are going to humiliate yourself worse than you have ever done before!
The more I thought about it the more I realized that the scale is just a number; it does not define WHO I am. Who I am is my personal truth, what I believe, not what everyone else believes, so as long as I am comfortable with who I am and where I am in my life, does it really matter what my scale says or what society says?
As I uploaded my photo I had an overwhelming feeling of liberation, I knew at that moment I was stepping into a new place of acceptance in my life, a time where the measure of myself is not a measurement that can be weighed on any scale, it is measured by what I feel inside. I can only hope that when each and every one of you step on the scale today you will remember it is just a number not a measurement of who you are.
Assignment 8
This is an easy one! Repeat these words before you step on the scale: “I am in a place of acceptance in my life, my success is measured by how I feel inside, the scale is just a tool and it does not define who I am!” xoxoxo! Hugs to you All!!!
(I will be doing a separate post for our weight update so if you wish to post your loss feel free to do it under that post so I can keep them all together, thanks!!)
Who knew? Watching portion size really does work, 4 pounds this week:)
Sept 15,11
I have received a lot of comments about posting my weight, in private messages, in the grocery store, and even phone calls! Let me tell you it wasn’t a decision that came easily. When the thought came to my mind I thought…no way…what are you thinking Nikki? You have officially lost it! Not only have you told the whole facebook world your inner feelings but now you are going to humiliate yourself worse than you have ever done before!
The more I thought about it the more I realized that the scale is just a number; it does not define WHO I am. Who I am is my personal truth, what I believe, not what everyone else believes, so as long as I am comfortable with who I am and where I am in my life, does it really matter what my scale says or what society says?
As I uploaded my photo I had an overwhelming feeling of liberation, I knew at that moment I was stepping into a new place of acceptance in my life, a time where the measure of myself is not a measurement that can be weighed on any scale, it is measured by what I feel inside. I can only hope that when each and every one of you step on the scale today you will remember it is just a number not a measurement of who you are.
Assignment 8
This is an easy one! Repeat these words before you step on the scale: “I am in a place of acceptance in my life, my success is measured by how I feel inside, the scale is just a tool and it does not define who I am!” xoxoxo! Hugs to you All!!!
(I will be doing a separate post for our weight update so if you wish to post your loss feel free to do it under that post so I can keep them all together, thanks!!)
Sept 15,11
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