Hey cats! Sorry I was not on last nite. Was letting the cell phone thing really get me down. The good news is I should have another one soon. But I have to re add all my contacts!
My eating has been soso, and no workout today

Change for a Lifetime
Building Your Network for Success
While much of the work to make your weight-loss program succeed is up to you, finding proper support can certainly improve your chances for success. Think about the following descriptions, and then for each one, name one or more people in your life who could play that role in your "support network":

• The Listener and Guide: Someone who will listen when you need it and can give advice when appropriate without being judgmental.
• The Kindred Spirit: Someone who is "on the same wavelength" as you and shares experiences similar to your own.

There many helpful roles that the people in your life can play — keep reading to learn about more.

Read more

November 06, 2009
Quote of the Day

"Excellence is not an act but a habit. The things you do the most are the things you will do the best."
– Marva Collins

November 07, 2009
Quote of the Day

"If no one ever took risks, Michelangelo would have painted on the Sistine floor."
– Neil Simon

Power Play
When you were a kid in school, there was usually a break in the middle of the day for recess — time set aside specifically so you could play.

Consider how often you play today. Play can be considered any activity that you find pleasurable or enjoyable. Play is crucial to our mental creativity, health, and happiness — yet adults tend to forget about the importance of having fun.

Many of us try to multitask to make the most of our "free" time. You agree to give yourself a few minutes to relax outside but then take your laptop along to catch up on work. You're having lunch with a friend or playing some pickup basketball when your cell phone rings to interrupt you.

Think you're too busy to have fun? Think again. Carving time out of your schedule for play might seem self-indulgent, but its results make it worthwhile. In fact, research shows that employees who play feel happier and more relaxed and are more productive at work. Even a brief play break — a few minutes spent doing something fun or relaxing — can serve as a "mini vacation" that will add pleasure to your day while reducing stress.

Play can be anything that you enjoy — spending time pursuing a hobby, practicing a musical instrument, going bowling or shooting pool, or teasing your cat with a new mouse toy. The only requirement is that it's fun for you.

Today, take at least five minutes for a mini-vacation or play break. Then, going forward, try to incorporate these play breaks into your regular daily routine. Hopefully, you'll find yourself reinvigorated as you get back in touch with your family, your friends, your pet, or your favorite pastime.

October 7, 2009
The Health Consequences of Sitting All Day

Most people sit all day, every day. This is an unfortunate consequence of the advancement of society. The majority of us do not work in fields that are labor intensive. Our tools have evolved. We now use keyboards, mice, and hand-held “crack-berries”.

What consequence does this have on our health?

The most common manifestation of prolonged sitting is weakness in the gluteus maximus, otherwise known as the “buttocks”. The gluteus maximus under normal circumstances is the largest skeletal muscle in the body. It is a “work horse” muscle that powers walking, stair climbing, and countless other tasks. If the buttocks muscles are not required to work, you can easily develop lower back pain or hip bursitis.

Buttock weakness is easy to identify. One overt sign is visual atrophy. In many individuals we will see a lack of muscle bulk. At times a concavity can be seen where there should normally be a convexity in muscle tissue. Many people will also not be able to actively contract the buttocks while lying flat. Place your hand under your buttocks in the supine position (lying flat on your back) and see if you can make the buttocks contract. If you cannot elicit a strong contraction, you have a problem.

Another sign of buttock weakness can be seen when one tries to perform a “bridge”. Try this at home on a flat surface. (Always, make sure that you have the permission of your doctor to exercise before you do something like this.)

Lie flat on your back, bend your knees and keep your feet flat on the floor. Lift your pelvis approximately one foot off the floor by pushing through your feet. Hold this position for 10 seconds. Buttock weakness will often coincide with cramping of the hamstrings, or the back of the legs, in the bridge position.

For higher-level athletes, subtle buttock weakness can be seen when the bridging test is performed with only one leg supporting the body’s weight.

If you have identified weakness in your seat muscles, do something about it. It is very important that you start with the most basic of exercises and gradually increase the number of repetitions before you increase the complexity of the exercises. The most simple exercise to perform is the buttock squeeze. This exercise is portable: You can do this while seated or lying down. Simply tighten the buttocks and hold for a count of five seconds. Build up your repetitions until you can perform this 10 times.

For more advanced exercises seek out other resources. There is an abundance of online information on safe exercise techniques. Personal trainers and physical therapists are qualified to strengthen you in a safe manner.

Originally Posted by 20894

Yes..the other two ladies are helping to ensure that I stay on track with my food and then that I participate with the exercise. Like I said before..I didn't really want to do it..but am glad that I did! It's kind of like having a little buddyslim network at work!!! lol!! I have never told them that I am on a site like this though!! Thats my secret!



You don't worry...I don't think it looks bad anyway.. You get to feeling better and take care of yourself..REST! (((NANCY)))



Have no fear Stacey!!! You never know what can happen in the morning..even so, together you and I will take down the scale at next weigh in!!! We are in this together!!!!!!!!!!



Looks great Nicole!!! I am really proud of you on the smoking!! And as far as the soda goes..diet is fine for now. You can't go cold turkey on everything and try to "diet" too. You are doing FABULOUS!!!!!!!



I am sure the workout will cancel out some of those calories!!!



You bet we do!!!! I couldn't do it without my team right here!! So thankful!

So glad you have that support at work, too!! how awesome! I know i couldn't do it without you all's support!

Originally Posted by 20894

Well..today was another good day!!! I am lovin' it!!!!! I am just so hopeful that the scale will smile on me in the morning!! Please, please!!


Calories: around 1250
water: have lost count..so, around 80+ oz
vites: will do before bed
exercise: 25 minutes exercise tape & power walk...15 min

I call that tape an aerobic one..but don't really think it is a true aerobic...will look at it tomorrow and let you guys know what it is for sure! It kicks my butt, but anything at this point is gonna do that!!! lol!!!!

Good luck to everyone at WEIGH IN!!!!!!!!!

WildCats are ready to bring it!!!!!!!!!!

Awesome Renee, so proud of you!

Originally Posted by 7944

I have a gain this time. I am not sure what I weighed in last week at but I think it was 206, and today it's 208.6. So, not good.

Walked yesterday 2.7 miles. Doing well with getting back on track with walking so I know it should start paying off soon. Not worried about the gain as I am sure it will start to go down again soon. I went thru menopause already and I have this feeling that if I were not menopausal this would be TOM time, so maybe it's that. I still can't believe I went thru menopause so early!!! 43 is really young everyone tells me.

43 is young, did they confirm it with blood tests? That is how they found mine. Don't worry about the gain, you are getting back on track, it will come off.

Originally Posted by 24950

I gained this week. I thought it was 5 lbs., but it is 6 lbs. that I have gained. Darn choclate eyeballs! But this is not going to last! I will get it off.

Ok, so you know what happened, you can get back on track

Originally Posted by 7944

Exercise Log for NOVEMBER 2009

1: 2.7 mile walk, 20 mins arm reps
2. 80 mins walking
3. 30 mins walking
4. 2 miles walk
5. 2.7 Mile walk

Great1

Originally Posted by 7944

I have the same problem here. Holiday foods. You know me and the pumpkin stuff. Last night, we went to the yogurt store and we discovered they had pumpkin yogurt. I was good tho....had a sample...ok, 2 samples only. The day before at the juice store, I had a pumpkin smoothie, and it was the smallest size they had. I think I am actually turning orange these days.

Lol, orange. yeah I have been wanting to munch more lately too.

Originally Posted by 11515

WOW, so how do you know menopause is here?

they found mine with blood tests.

Originally Posted by 11515

I don't know if I listed my food yesterday. HEHE

But I do remember eating very light.

Breakfast
banana
coffee with cream

lunch
8 oz of veggie organic soup
1 corn meal muffin - organic with real butta' and real jam
1/2 a baguette bread only

Snack:
2 spring rolls with chicken and vermecilli not the fried kind, the healthy one dipped in peanut fish sauce
Sour shrimp and veggie soup Vietnamese style homemade

Dinner:
1 very high sodium Japanese noodle over 2000mg of sodium and 450 calories
pumpkin seed
1/3 of Rod's croissant
shrimp chips

and i think something else
not my best "week day"

Is ok, Nancy.

Originally Posted by 11515

No exercise yesterday, today or tomorrow.

Today
Breakfast:
1/2 a dried a baguette toasted with some butter
32 oz of coffee with cream

Lunch:
8 oz of veggie soup
the rest of my tuna salad
green tea 4 cups

not sure what else I want to eat

(((((Nancy)))))

Originally Posted by 24950

Well for me my periods got irregular, and then I just stopped having periods. I think I was around 45. I only have one ovary though so I do not know if this had any effect or not. Now I am having the Hot Flashes...I heard those never end!

I could never tell. Haven't had periods since I was 28(had a hysterectomy). i don't get hot flashes, thank God.

Originally Posted by 17681

Hi guys...I am giving my membership on the team up to someone else. I will stay on the team as a Cheerleader if you want, but I have been losing weight slowly or gaining back lost pounds. I am convinced it is my thyroid though my doctor says I am fine so I don't know what to do...
Just wanted to let you know...

Oh Dagny, we don't want to lose you. We will keep your pic on.

Originally Posted by 24950

Today I had
2 servings of grapenuts- 400 cals.
small sonic burger 320 cals
a donut- 200 cals
and for dinner I am going to have a Lean Cuisine os some kind.

Great!

Originally Posted by 24950

Oh NO! Dagny are you sure you want to do that?! You are one of the most dedicated ppl on this team! I think a lot of us are having the same struggle!

Agreed.

Originally Posted by 11515

Many of us are struggling as you are. Can I ask that you don't stop posting? We need you so much for your dedication and commitment to your journey and ours? I will keep your picture up ok?

I second this.

Originally Posted by 17681

I'll keep posting and you can keep my pic up

Awesome.

Originally Posted by 24950

I think you should just stay on the team! You have done way better than me!((((Dagny))))

We need you, Dagny!

Originally Posted by 24950

Dinner is a Tossed Salad with Vinegrette Dressing
Pork Steak
Apple

Yum!

Originally Posted by 495346

Sorry about your phone. Looks like you had a great day. Thanks for the quote and all the information too. i don't know how I am ever going to keep all these articles stored in my head. lol.



Already read and commented.


Glad you had such a great day!



Thanks!



Hang in there, you are on the right path now.



Time to work that booty.



Looking nice.



I thought you did, bt I didn't see it any where. Gread job and what are shrimp chips?



YOu will get to exersice soon.



OH, we will miss you.



Sounds yummy!



Could you share?

Glad you like the articles. Yeah I miss my phone bad. I can't believe someone would not turn it in.

Originally Posted by 17681

yeah but I am stuck so I either don't lose or gain for no reason...so that is not helping the team...
I just want to hide the scale for a month! Keep tracking my calories and keep working out but just focus on how my clothes feel (are they tight, loose) ect than the scale.
I noticed ever since I quit Curves and picked up the dumbbells that this happened! I don't think Curves is the best though...my 5s were so heavy when I first started so Curves workout must be the equivalent of 2-3 pounds of resistance?
I thought maybe I was gaining muscle but was told since I am female and eating at a calorie surplus, that probably isn't so...

You help us by being here! but I think you do need to relax a bit. Leaving the scale alone is a good idea. I do think women can gain muscle, though.

Originally Posted by 17681

Today's Accountability:
B-kashi, skim milk
S-kashi bar
L-peanut butter and banana sandwich
S-salad, almonds
D-fish, salad & broccoli
S-cheerios & skim milk
Total Calories: 1,618
Vitamins~check
Water~check
Exercise: Kathy Smith strength routine (upper body, lower body & abs)
Sodium:2,521 (can you believe that spinach has sodium in! OMG...lol I didn't notice until I was throwing the bag out. It is not frozen just what you would buy in the produce aisle...)

OMG!! even the fresh spinach?

Originally Posted by 17681

Nope, not going away completely!
I am not sure which I am going to do. I thought about taking a break from exercise for a few days, or eating normal but not counting calories...just in moderation or at 2,000 calories. Or keep counting calories and avoid the scale for a while...sort of like just back up and relax?
I was thinking that focusing everything on weight loss might be a bit stressing with school and everything, so just taking a break might be helpful.

Good, glad you aren't. I would relax on the scale, just keep track of your calories and workouts.

Originally Posted by 11515

Ahhh dang it and I have hot flashes already. Oh, thanks for the info. So around mid 40's that this happen?

Mine was later, but it is different for each person.

Originally Posted by 11515

Shrimp chips are like potato chips but flavored with shrimp flavors...more of an Asian flair. But I do notice it has less calories then potato chips. ???? Weird huh?

I have had those and i love them!

Originally Posted by 11515

Ok, why would spinach have so much sodium? I don't get it. ???

Me either?

Originally Posted by 11515

A week from exercise is something I forced to do this week since I have not work out since Monday.

Dagny, you know I am a firm believer of taking an exercise break ever 3 months or so. If you haven't done so, doing it right now is a great idea. I suggest eating between 1500 to 2000 calories - safe range you know but don't count the calories as you noted, just ballpark it. You will miss your routine and when you routine you will want to hit it harder.

You are right, i know I hit it harder when i did this.

Originally Posted by 11515

I didn't have much of an appetite today.

Breakfast:
1/2 a dry leftover baguette
1 apple
40 oz of coffee with cream

Lunch:
Green tea
Asian noodle again high in sodium but I wanted the broth

Snack:
pumpkin seed
More coffee
2 bites of Rod's burger, 2 bites of chili cheese fries

Dinner:
Beef and rice
Sour shrimp veggie soup Vietnamese style homemade

oh Nancy, I hope you feel better soon.

Originally Posted by 34789

Goal for today !!!get 30 minutes of walking dvd in 2 times.
Water 148 ounces
more protein for breakfast
snack
lunch
lighter dinner
take vitamin( ran out of for 2 months, finally bought them today)

How did you do?

Originally Posted by 17681

ok so trying this without calories, sodium, ect. Just saying what I eat each day...if things sound high though, tell me!

Today's Accountability:
B-Kashi & skim milk
L-broccoli & shrimp, seafood salad, small slice of cake
S-apple w/ peanut butter
D-veggie soup, almonds
S-skinny cow ice cream
Might have milk an hour or so before bed...almonds or cheerios if hungry
Vitamins & water~check
Exercise: none

Looks good to me!

Originally Posted by 11515

Not feeling the greatest. I had the worse bout with cramps this cycle. Been in bed all day. No exercise of course. Likely will get back to my routine on Monday.

Ahhhhh eating in the middle of the night again!!!! Not good at all. Ate about 6 Nutter Butter cookies with Rodney at 160 calories for every 2, not good!

Breakfast:
3 more Nutter Butter cookies 240 cals
2 egg whites plus 1 egg scramble with 1/2 cup of white rice

Snack
1 grapefruit with sale

Lunch:
1 serving of steamed then PAM fried veggie Asian dumplings

Snack:
More dumplings
1 Ambrosia apple

Dinner:
Grilled chicken with peanut fish sauce
Rice
Cucumber salad
Laos green papaya salad

Looks good!