WEIGHT LOSS TIP # 10 - ATTITUDE - IF YOU THINK YOU CAN OR YOU THINK YOU CAN'T - YOU ARE RIGHT

Maybe I should have put this post first. I love the quote because it is so accurate. Attitude is everything in success.You have not failed. Why? Because you are here and you must be here because you have not given up.

You can hear about the people who failed on my site at my Natural Beauty blog post. The people who failed and became bed ridden at 1000 lb. The people who failed themselves and whose family, friends and health care professionals failed them too. That is not you. What you need to do differently this time, is realize that it is your mind not your body letting you down.

You can choose and condition yourself mentally to love or to hate exercise and nutrition.Think about the things you have done in your life that made you feel really successful and gave you a sense of accomplishment. They were the things that took dedication, commitment and effort. Didn't it make you feel great?

You can make this into a wonderful journey. Think of all the positives:

• Time just for you
• Motivating music
• Watch your cellulite reduce and disappear
• Find your clothes loose
• Wear things you have not worn in a long time
• See your muscles appear
• Watch your skin and hair glow
• Experience strong nails, full thick fast growing hair
• Feel incredible energy
• Feel and look sexy
• Improve your mood

You are the one capable of changing how you feel about absolutely anything. You can change your attitude about exercise and good nutrition and instead of dreading it embrace the journey.

Challenge yourself to find the best nutritional choices in a restaurant. Think about how to make your delicious recipes healthier. Write a cook book! Develop and groom your taste buds to enjoy the enormous choices of healthy foods. Enjoy shopping at farmers markets and food places that stimulate your creativity with healthy food prep.

Challenge yourself every day to do better than the day before even if you only make a 10 second change in your cardio, it will add up quickly until you enjoy the exhilaration and look forward to it every day. Visualize yourself enjoying every minute of the workout before the workout and soon you will train yourself to love fitness activities just as easily as you taught yourself to dislike them. Your mind is a powerful tool. Change your attitude, change your body.

WEIGHT LOSS TIP # 9 MEASURE MEASURE MEASURE

You need to measure just about everything. At one point I got sloppy with my body building training thinking I would remember the last weight I did - I didn't. I had no idea if I had progressed. I was guestimating serving sizes for meals. Soon as I realized I was not seeing much change in my muscle development, not increasing my weights nor getting body fat loss. I got back on track.

We almost always overestimate how much water we drink and how much exercise we get. We underestimate what we eat. That's why you should not eat at food buffets. Or graze and snack. Just eat your six meals/day and be done.I bought a small digital food weight scale. Interestingly I think I was guestimating my protein serving in my head using liquid measure because I was sure underestimating how much 2.5 oz of chicken or steak was. Believe it or not, it is a fair bit. Especially when you are eating 6 times/day.

Food safety tip: wipe down the scale with a mild bleach solution to prevent cross contamination of raw meat to other foods.

Write down every single thing you eat - it will help to sort out any problems later as well as make you pay attention to what you are eating and when. Measure your food. If you are eating 1/2 c rice - measure it.

Pre-pour your water for the day in a jug. Drinking glass by glass you will lose track and will also forget and then try and drink it all at once - not a good idea.

Always write down the weights you used in your workout. If you could squeeze out more than the required reps - put an up arrow next to it to increase the weight the next time. If you could not do all the intervals up in your cardio, write down how many and try to beat it by 10-20 sec or by adding another interval the next time. If you are using landmarks in the street - try to get to the next house or the next pole next time.

You will underestimate your working heart rate. Try to get a monitor. Take all your measurements as instructed as well as your weight. Weight alone does not give sufficient information to map your progress. If you are spending the time doing this, it makes sense to get it right so a) you succeed and b) you don't waste your time.

Keeping track serves another useful purpose. If for some reason you plateau, and you recorded honestly, you'll know exactly why. Week to week you will see progressive changes which will keep you motivated. I have posted a link for a body fat calculation. It will not be exact. It is just an estimate. The main thing is to use it as a comparative tool. To see if there are changes from week to week. CLICK FOR BODY FAT ESTIMATE In case you are tempted to go to some of the places below I have posted a link to their nutritional information. Most well known franchises have links to nutritional information - just use a search engine with the name of the place and "nutrition" e.g "Wendy's nutrition"Example:
Wendy's Mandarin Chicken Salad Cal 540, Fat 25 Carb 50, Protein 31 - remove the dressing and noodles and you can reduce it but best to make your own. You would have to do one hour of high intensity aerobics to burn that many calories.
Skinny Cow
Arby's
MacDonald's USA
Wendy's
Starbuck's

Sorry to spoil it for you but a mocha frappuccino blended is 380 cal, Fat 15, Sat fat 9 Protein 6 - and that is just a beverage.
Tim Horton's A Breakfast BELT is 440 cal Fat 14 Carb 59 Protein 21
My favourite a cinnamon raisin bagel is 270 cal Fat 1 Carb 55 Protein 10 but I believe that is without butter. Yikes.

EXERCISE A WONDERFUL JOURNEY

I can barely remember the process I went through for weight loss and fitness anymore because exercise and good nutrition have become so natural to me. I have had so many programs by this point, over the past 1 1/2 years mostly self designed because I made it a point of learning as much as I could to be self sufficient.


For success you have to change it up every 4-6 weeks. I learned you don't have to work out for hours a day as well as how important it is to practice progressive resistance training. I remembered from a prior experience how weight training was incredible for my mind body and spirit. Right from the first work out you get a sense of strength and accomplishment. Hard bodies are healthy bodies. It improves your self esteem with every work out. It is the best stress release around and is more durable than a vacation, a spa treatment or tv. The important thing is to savour the time, the feeling, and most importantly embrace the chance to be alone with YOU and make this a wonderful enjoyable journey not a chore. Feel your muscles working and pointing out to you that you are a strong and vibrant human being.


Whether following a nutrition plan or a work out plan your mind is the most potent part of the process. Dont be in a rush. It took you years to get this way - obese and unhealthy. You can get healthy faster than you took to get unhealthy but be patient. Make changes, a bit at a time, follow your PT advice and learn that there is not much that can sideline you from working out - if you have an injury or disability you will be told how to work around it - there is very little excuse to stop. You will also find that you can be creative in your exercises when away from home and the familiar workout environment. I am 61 and if I can do it you certainly can!


How many women - do everything for everyone and if there is time left over they do something for themselves? How often do we make sure the house and garden are all in order before we do something for us? Well your personal house, your body deserves as much if not more attention. You have to put this journey and you first within reason. Then work other things around it. It is your time. You will find you will give up unimportant things and make time for your work outs and incorporate it ingeniously into your every day activites. Soon along with your nutrition changes and weight/resistance training, you will feel better, look better and find that continuing your journey is non negotiable. Be selfish for a short period. Once you achieve your goals your nutrition and exercise will be so ingrained as part of your life, it will no longer need to be 'fit' in to your life.



WORKOUT PARTNERS - NOT! You heard me - NOT. You only should have a work out partner if you are a body builder and need a partner to spot you so you don't drop excessively heavy weights on your head, chest etc. and crush yourself. It is fine to have a partner to blog with, email, phone or have a coffee with to share fitness goals and info. Trust me it can't possibly work very well to need a partner to work out with for a number of reasons. Two people (or more) generally aren't at the same level, have the same program requirements, have the same motivation, the same motivators, the same knowlege, or the same barriers, like the same music or be motivated to work out at the exact right time. You will find that either the person(s) hold you back because you are more advanced and motivated or you will feel defeated because they are more advanced and you can't keep up. it is not a competition. If it is not the best time for you to work out, you won't give it your best. Not to mention, this time should be for YOU. How can you focus on the muscle you are working if you are chatting about your troubles at work or elsewhere. If you must go to a gym, say quick hellos, put on your IPOD and get focused and make it clear you are not there to chat. Get in, enjoy and savour the experience and get out. Make this about YOUR time. You see people all day long at home, at work, in the stores, on the street. Learn to enjoy yourself and alone time. Completely emerse yourself in the experience.

I don't like commerical gyms. You can work out at home or neighbourhood with a minimum of equipment. Use the savings from not joining a gym to purchase some equipment. Discuss your goals and experience with your PT and the PT will assist you in buying appropriate stuff to start with. This way - you can work out in the privacy of your own home, when you are motivated not just when the gym might be open. You won't have to wait for equipment, have other strangers sweat their body fluids all over it, get athletes foot from the shower room, go out in a cold car after sweating or showering at a gym, and you will cut down on wasted time commuting. You also don't have to expose yourself in public - right now your body composition is your own business, pretty soon it will be worth strutting around a coed gym but you probably won't want to because you will enjoy working out at home.


When I was visiting Toronto I attended a coed gym because the place where I was staying did not have the room to work out. It was 50,000 sq ft. It was beautiful but I hated it. I really did not need to see some male body parts poking out of shorts or see wedgies or watch the strutting around or strain myself because some ass left his 100 lb weight on top of the ones I needed to get at. I also did not enjoy the ogling. I am a little too old and too married to enjoy having strangers with too much testosterone undress me with their eyes or look at me with morbid curiosity. It is just plain creepy. Interestingly the women were considerate and more focused on being there to work out. If you are going to take my advice and work out at home, just ask the family to respect your time and let you get through it in peace - and have your dinner ready because you don't want to eat carbs too late in the day :)


MOTIVATION - the biggest motivator (and thus one more reason to work out alone) is MUSIC. Research indicates people are more motivated and work out harder with upbeat music. It helps you zone out and really enjoy and concentrate on what you are doing. I have a satellite radio to hear the top 20, I write down the ones I like then I download them on Itunes and into my IPOD. Although the top 20 can be considered mindless songs - the music itself is great to workout to. I put the songs in sets of 13-18 to get me through an entire workout with cardio and weights. By downloading from Itunes - I fill my moral obligation to pay for the song but don't have to buy an entire album of unwanted songs. If your music will bother someone - get a good set of runners' type headphones and put those on - just remember when you sing along you will sound weird and probably out of key ;) Watch the audience on Ellen De Generes show - music is ingrained in her show and it motivates the audience to dance in the aisles.


CARDIO OPTIONS - I walk the dogs but because they are Yorkies it is really not a cardio session. On occasion I do add Nordic poles to intensify the walk and have not skewered a dog yet. I walk/run (interval run) after the dogs are walked.


Most trainers promote interval training these days. For example, one minute of intense and two minutes medium intensity five times -total 17 minute work out WITH WARM UP AND COOL DOWN. Your trainer will shown you how to figure out your working heart rate. You should invest in a heart rate monitor and if you don't wear it every time you work out - wear it once in awhile to check your effort - you may find you have dropped off on your effort and rate - common for me - so I always check and pick up the pace. Many E programs include the calculation methods.


DANCE I have always loved dancing. Problem is JFK has two left feet. I gave up on him after he failed the 4th set of ballroom dancing lessons. Really - he flunked. I thought and thought - how can I dance and not have a partner. I thought at first I would find a gay guy - I know a little bit of sterotyping but I felt that way people would not accuse me of having an affair. I came up with pole dancing and belly dancing. I got PO'd at my one and only pole dancing lesson with probably a 19 year old. During the lesson she instructed that we were going to be doing a squat down the pole - watch her first - then she says 'you'd better be careful and not squat as deep as me' (like maybe I would rupture a knee or have a stroke or something)- those were fighting words - I had already been working out and had quads and hams of steel - I not only squatted lower than she did but did not have to use the pole to get back up - I was offended at the sterotyping - she should have noticed with what I was wearing I was fit. So after a lot of research I took up belly dancing. It is not simply jiggling and rolling your belly. It is an artistic athletic dance. It is absolutely fantastic for mind body connection and cardio and self esteem. I love it and was going to 3 classes (including one double class per week). I went a long way for the best instructor, with that and road construction I stopped for a bit. When I return I will keep it at one double class per week. I have to balance all I have to do.

With at least 4 months of a sound nutrition plan and weight training and some cardio - you will really notice the difference and so will others. You will have discarded a number of sizes of clothing. You will have gone from elastic waists to fitted clothing. BUT DON'T QUIT YET. DON'T QUIT EVER. This is a life style. You will really look forward to it! Once you start noticing the significant changes you will want to go further. Now get into more sculpting and watch your beautiful feminine muscles appear. Don't worry you don't have the body chemistry and male genetics to become a hulking muscle bound male type creature.

TESTIMONIALS. A CAUTION. COPYRIGHT/OWNERSHIP OF PICTURES

A Word About Testimonials

A testimonial is meant to be all positive information - different than an evaluation or a critical review which is supposed to be an objective review whether positive or negative.

Testimonials are frequently used in fitness advertising, particularly E books.

Testimonials are often solicited after you have had a positive experience. A very satisfied customer will give one without being asked but I do recognize that humans are more likely to write about a complaint rather than about a positive experience, so I admit sometimes a testimonial will have to be requested.

Testimonials solicited as a barter for some sort of reward makes it much less valid.

Be honest and factual in reporting the positive aspects of your experience. If you are expected to present a totally positive review, only put that which you actually felt positive about. Don't embelish or make up what is not true.

If you are having a great deal of trouble writing one, it may be because you either did not have a positive experience or that you did not benefit enough from it to support it and attach your name to it.

Before you provide a testimonial make sure you ask yourself truly if you would recommend this product and this person to your best friend or a family member. If the testimonial is in a public venue it will haunt you forever.

Ask how and where this information will be used. Ask if your privacy will be maintained. Be aware that often there is little to prevent others such as affiliates who get commissions for selling the product from copying your information or using it in their own ads - the internet provides free reign for all types of people - in some online sales sites ANYONE can be an affiliate without pemission of the author and the author of the product has little control on what the affiliate writes in their ads. This is true for clickbank. On a site I came across a while I was searching the net I found that an affiliate for a product had used an unflattering picture of a friend of mine with a less than flattering comment.

On the other hand there are internet E companies who allow authors to place restrictions such as requiring that affiliates be screened and approved. The affiliates often must have a professional background. They are expected to maintain standards and follow the author's rules. This is true of ShareASale.

Ask the trainer or promoter what type of site (s)he sells through and what steps have been taken to protect and monitor the information. A written and signed agreement about how the info will be used as well as your signature approving use of the info should protect you and the trainer. The agreement should include a timeline for how long the information will be used. Ask if the testimonial will be used solely for the product you are supporting or if it is going to be used for future products. Hopefully the answer is no. You can include that in the agreement - that it is to be used for the sole purpose of advertising the product you have used or reviewed. Even if the product is good you should be sure that the author or trainer is honest and ethical in the promotion and advertising of the product as well.

If your picture is being used, ask if your face will be blurred in the photos. Will your testimonial be printed as submitted or will it be edited or altered? Will your last name be left out? How specifically is your location identified - country, province or city? The more detailed the info the more valid the testimonial for the product however, you may want to really think about your privacy first.

You should be told how to access the ad so that you can review the information or monitor it if you wish. Ask if the information will be removed if you change your mind. How long will it take? Once you give the info and permission to use it and use your name you will have very little or no control over its use. It may be flattering to have your hard work and achievement acknowledged, but it often is really a sales promotion technique. There are so many products advertising the same benefits, it is hard to know what you are buying. An author who can secure testimonials, particularly unrestricted ones from people who are satisfied with the product has a better chance of attracting clients. But if you freely give permission to use your info without guidelines or restrictions, do so at your own risk.

If you have a profession, you really need to think twice before you give a testimonial or at least before you use your professional designation along with your name. You may have to consult with your professional licencing body before using a professional designation to support a product. In my profession I would consult with my organization before using R.N. However, there would be no problem using the term 'nurse' without the organizational input.

Pictures: In BC Canada a picture/image of a person belongs to the individual whose image it is. The "imagee" so to speak is the copyright owner. I believe that you can sign over copyright but I am not sure why you would want to. Generally, a professional site or venue will ask you who owns the copyright of a picture, make sure the copyright is noted, and ask that person's signed permission to use the picture (not ask you to sign over the copyright). They will generally ask you as well if you wish to have the photo credit (photographer's name) published. You don't have to put in the photo credit. If you wish to you should check with the photographer first letting them know where it will be published.

Generally there is less risk of problems when dealing with a professional publishing company that with an Internet product.

WEIGHT LOSS TIP # 8 DRINK GREEN TEA FOR A SMALLER TUMMY

Researchers report that catechins in green tea blast tummy fat by acting on enzymes that influence the body’s calorie and fat burning mechanism ..And catechins and caffeine together may boost the body’s metabolism.Green tea has 1/3 the caffeine of black tea but has the same level of effect on energy and attentiveness. It is known to have the highest content of polyphenols which have potent antioxidant properties. These polyphenols gobble up free radicals and improve artery function. Studies note that 16 oz per day can cut the risk of death due to cardiovascular disease by 26%. Although it benefits both men and women, the benefits to women are more pronounced (finally!). However, don't drink it with milk because the casein in milk inhibits the beneficial effect of the tea.

AND YOU STILL NEED TO DRINK ALL YOUR WATER! SEE PREVIOUS POST

IF MICHAEL JACKSON HAD LIVED TO OLD AGE....WATCH THIS

Too funny ---click here ..be patient

WARNING SIGNS THAT YOU HIRED THE WRONG PERSONAL TRAINER

If you do your homework (see previous post) you will not have the problems noted below:

WARNING SIGNS

• Your trainer is often late or a no show and has various excuses.
• The trainer spends time visiting with other clients and socializes at the gym during your session.
• The trainer looks bored and unenthusiastic during your sessions.
• The trainer does not respond to communication such as phone calls or emails on a timely basis.
• The trainer does poor follow up and shows little interest in monitoring your progress.
• The trainer pushes supplements, herbs or fitness items for which (s)he receives a commission.
• The trainer fails to adequately answer fitness and training questions.
• The trainer fails to acknowledge complaints about pain or injury.
• The trainer frequently takes phone calls or text messages during your session. The trainer should turn off the cell or blackberry or ask your permission to take an important call during a session. You are paying for the time.
• There are unexpected additional add on costs that were not listed in the quote (unless you have requested changes).
• The trainer fails to deliver the program promised.
• Your personal trainer makes you feel incompetent, inadequate or stupid.
• Your personal trainer promotes a fad fitness scheme.
• Your personal trainer has all the clients on the same program.
• Your personal trainer wears large baggy clothes and you have no idea if (s)he is fit or hiding an obesity secret - really though - your trainer should be the epitomy of fitness. Unless (s)he has a very ugly tatoo, you may wonder why you can't tell if the person is fit or not. It is quite possible they are not.
• The trainer is unreliable.
• The trainer has unethical business practices.
• The trainer is unable to validate testimonials or references. There should be at least a few clients who invite contact to confirm their support for the experience if the trainer is any good.
• Your trainer does not ask for feedback about what (s) he can do to improve service. No matter how excellent the service there is always something the trainer can improve to help clients. Requesting honest feedback about your experience, both positive and negative demonstrates interest in you and shows the trainer is interested in continuous improvement of the service.
• Your trainer constantly criticizes other trainers. Unprofessional.
• Your trainer picks and chooses anecdotal studies to support his/her fitness theories. An ethical and professional trainer will review studies from more than one source or perspective before reaching a conclusion and only use studies which have been validated.
• If the opposite sex (s)he is starting to look less cute (just kidding).

A word about arrogance. I find body building trainers in particular extremely arrogant and conceited. Perhaps because they have achieved such outstanding muscle development, a beautiful physique and have won competitions or they have worked hard to achieve their bodies and their knowledge. It reminds me of Ali Ali many years ago. I am from a generation where being modest is generally a positive attribute. To get the best, I have had to ignore this type of behaviour. I guess if you think you are beautiful these days it is fine to say so....just isn't how I was brought up.

• Coming soon. A word about testimonials - warnings.

WEIGHT LOSS TIP # 7 DRINK PLENTY OF WATER

I disagree that the world's most valuable commodity is oil.
It is water.

I won't give a rat's @$$ if I can drive my car if there is no potable (drinkable) water. I will be dead without it. Drinking plenty of water is always a great weight loss or general health tip. There is no truth to the rumour that it "removes fat from the body" but:

What water does for you

• Makes you feel full
• Assists the digestion, absorption and assimilation of food
• Helps regulate body temperature naturally through evaporation
• Acts as a natural appetite suppressant
• Hydrates skin
• Helps the kidneys and other organs and systems work better
• Reduces muscle fatigue
• Reduces headache
• Improves eyesight
• Reduces water retention

The body survival system causes us to store water for the coming drought because we rarely drink enough of it so, after drinking adequate water over time, your body will stop holding on to so much of it - that is likely why we have that sudden weight loss initially when we begin a plan that includes lots of veggies, fruits and water - we are dumping water weight. The body is starting to catch on that we have changed our habits and is letting go of the survival mode.

Our body apparently is not too bright and sometimes mistakes hunger for thirst so drinking several glasses of water before heading for food can serve several purposes, feed our body the liquids we need, help us feel fuller, perhaps defer the need to eat particularly if we are having our 6 snacks/meals per day already. Thirst is a late warning sign - you are already dry by the time you are thirsty. I think if we were a basic animal with low level brain we would hear earlier warning signs but we are so distracted with input/output and when busy with other things ignore any subtle warnings until too late. We need to be proactive.

There are some promising but preliminary studies which report that drinking plenty of water may assist increase the metobolism or the rate of burning calories by as much as 30%.

Signs of poor water intake/dehydration

• Headache
• Blurred vision
• Poor concentration
• Constipation
• Dark/concentrated urine output
• Poor skin turgor (poor elasticity)
• Furry tongue
• Bad breath

I am not sure of contraindications to drinking lots of water. I imagine they are very few - perhaps people with early kidney failure, congestive heart failure or hypertension. If you have a health condition of concern, see you doctor.

The situation in the news a while back, where someone died participating in a radio station water drinking contest was an extreme case involving many gallons which would likely cause a severe electrolyte disturbance.

What kind of water?

At home I have a double filtering system one in-line in my basement and one in-line in my fridge. However my tap water is perfectly drinkable. I drink whatever type of plain bottled water I can get when on the road - mainly because I find restaurant tap water highly chlorinated and I do not like the taste of bleach.

You can do you own research of your own area water. You can drink your own tap water, filter it, purchase bottled water system, buy bottled water - it is a personal choice and a personal taste. For goodness sake don't buy the stuff with fruit flavours added vitamins and minerals etc. JUST PLAIN WATER.

How Much is Enough?

The usual recommendation is to drink 8 - eight ounce glasses per day. However, this will depend on how much sweating you do with weather and exercise. You may need to add more. Check with your trainer.

The recommended intake does not include coffee, tea, pop, fruit juice etc we are talking JUST water so you may want to cut down on the other stuff - coffee particularly is a diuretic and causes you to lose water.

At first you may find it difficult and you may feel a bit nauseated. Sip at it and be persistent. Soon you will be able to drink it all without a problem. I found nothing sat well in my stomach first thing in the a.m. Now I have two glasses of water while putting on my makeup and getting ready. I am able to eat first thing as well.

Don't guestimate how much you drink - that is, keep filling up a glass over and over. Fill up a large container with the daily requirement and have it right in front of you. I am lucky to have good tasting filtered water at work. As soon as I arrive at work I fill up my container and have it on my desk right in front of me.

Should it be Hot or Cold?

I read somewhere that drinking ice water burns more calories because your body has to heat it. I would doubt it makes a significant enough difference to worry about it. I read somewhere else that cold water is bad for the digestion. I drink both. In the a.m. I have a hot glass with fresh squeezed lemon (ok - the only exception to fruit juice) and other times I liked it iced. I have had no problems with my digestion. So best to have it how you like it so that you get it into you.

When to drink it

A good way to get in the habit is to drink two glasses on getting up - I get at least one glass the night before and leave it on the bathroom counter for drinking first thing and then get my hot version when I reach the kitchen. Take two glasses before your workout, one during, one to two after. I have a glass or two while prepping meals. It prevents me from nibbling. Try to have water intake throughout the day instead of loading up all at once. If you commute you have to plan properly rather than trying to make up for lack of water near bedtime. You will be up all night and you won't get your beauty sleep.

One teeny problem. Ok. You are saying "I can't do this or I will have to pee all the time." Well, let me tell you what happened to me. I used to ration the water I drank because embarassingly I had stress incontinence. I later found it was a very common female complaint. I attributed it to remote childbirth and abdominal surgery, never to my fitness level. It was so restricting that I had considered a very painful and not particularly successful surgery. Glad I didn't. Several months into my fitness journey - it disappeared.

I noticed how religiously I drink water the other evening when I was dining with friends. I went to the powder room 3 times during our several hours there - no one else ever left the table. So who do you think was drinking the recommended water amount?

I commute a long way - I make sure I go before I leave the house - I dont drink anything further until I am about 30 minutes away from work. Same on the way home. At work drinking plenty gets me out of my chair for frequent stretch breaks. It may take planning on your part but your health, your weight loss and your skin among other things will thank you.

DRINK UP