Lord what a week! I have been negligent in my posts, but I have not been in my negligent this week! However, I do not want to get this far of track ever again in terms of my blog because each day does in fact bring things and understandings that I want to track.
Wed, Adam let me know that he was not going to be in for training and might be out for the week. I went in and did my cardio instead and felt good about making it on my own. Wed was a huge day for me as we had our biggest speaker for my work coming in, I had a commissioners meeting which I felt might be stressful, and that night was an event for work I had been working on for some time. Somehow, it all cam off without a hitch! All along, I had a breakfast I was chairing looming for Friday as well! No, nothing can happen in my life without it happening all at once....but here is the difference this year as opposed to last...I made sure that my work out, my eating, my sleep and taking care of those things came absolutely first!!!! I did not over eat, I did not eat things that were not part of my new eating healthy and I I drank water and moved through the day! It was wonderful!
Thursday went well and I did my cardio and then Friday..oh Friday! we had a breakfast for Coastal Horizons Center, Inc that i have served with for several years.and it was the fulfillment of all our work and we raised over 40k! Coastal has the rape crisis center, youth shelter and treats thousands for substance abuse and mental health. It means a great deal to me! I was so happy and even with all that going on, I stayed true to my plan! It is so funny, eating can sneak up on me..when I am up, I want to eat thing that are not good for me, when I am down, and when I am bored. It is vigilance. After the breakfast, i wanted to go and eat eat eat and "celebrate"...I mean, that is what you do. right? Not anymore. Substances: Alcohol, drugs, FOOD don't bring about celebration...that comes from within and I was just as happy feeling the tears and feeling the good vibes from the emails and hearing the good feedback from so many...what a great day! The best part was after all was said and done...after the breakfast this morning...working all day..and then I even went to celbrate a friends b-day..I still went in in the evening and did my cardio on friday evening!
Saturday was busy as heck to...and I was almost pushed to far from the busy of hte week..but it turned out ok...we had the UNCW Women's Resource Center confernece on women in politics and I got to hear Senator Boseman, Julia, speak so beautifully and inspiringly with these young people...and Chrystal and Jacob came and I got to hold the baby for a while! I love that..then the Heart Ball sponsor party was at Parkway Volvo and Ashley, Kathy, Diane and I set it up and it was a great party to say thanks to the Heartball sponsors for all they did! Ashley did a wonderful job on that! After we set up the function, I went to the gym and did my cardio and full additons that Adam gave me! It was so good.
Today is sunday and while I have a lot to do in the house...it is a good day off and I am just feeling so very blessed to have had such a great week... Thanks be!
Sunday, February 28, 2010
Tuesday, February 23, 2010
Day 48 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
made it again today! got up bright and early this morning and got to the gym. Now, I don't think I have mispoken about the cardio days..it is work and I know I talk about how much I enjoy it..and I am really enjoying the results..but make no mistake..there is a lot of mental in it is well as physical. I swear, in the first 3-5 minutes I want to get off cause I am warming up..and then when I get to 15 minutes I want to get off cause I am fatiquing..but I push on. No, there is not hurting myself...hell, my heart rate never goes above 151 and that is only when I am thinking about something that gets on my nerves or someone I need to get over (LOL!)..most times my heart rate these days stays between 138 and 141 and I am having to get it up to 7.0 miles an hour to get that! But what I mean by this post is that I am do not come naturally to pushing myself or discipline. I would imagine that there are those reading this that can relate. If I am to be successful, I have to keep my mind, body and soul in it to be successful. In other words, I have to want it each and every day....and today..I wanted it and not only made it to my 30 minutes, but was smiling at the end switching from Gospel to the Black Eyed Peas and jamming off the machine! :) I know I have to keep it in today..but I pray I do this each day....
As to eating..I do not want to get dramatic..but I have to put this in a post. I ate the rest of a bag of Wheat thins!!!! OH NO..call the police..I am RUINED!! Ok..I have already done that to myself..but the reason I am telling on myself is not because I cannot afford the calories or that I cannot have some extra every once in a while, its cause, last night, when I got the wheat thins, I was a little stressed. Instead of having a snack and having 15 of them (which is plenty). I took the remainder of the bag to my chair (probably about 40 of them), and proceeded to just eat them all. Mindlessly eating them. No satisfaction..that same filling some void that was going on before I started this new routine..when I was done, I was not less stressed and had just consumed twice if not three times the snack I usually had and nothing was solved. It just felt yucky. Ok..so no beating myself up..I just needed to share it and acknowledge it..cause i do not need to be doing this. It does not help or fix. Talking about my stress with Michael, praying, taking a walk..doing something.."change a thought..move a muscle" as we used to say is so much better than consuming empty calories.
anyway..today is a good day and it is a blessed day and I am grateful for all this!
As to eating..I do not want to get dramatic..but I have to put this in a post. I ate the rest of a bag of Wheat thins!!!! OH NO..call the police..I am RUINED!! Ok..I have already done that to myself..but the reason I am telling on myself is not because I cannot afford the calories or that I cannot have some extra every once in a while, its cause, last night, when I got the wheat thins, I was a little stressed. Instead of having a snack and having 15 of them (which is plenty). I took the remainder of the bag to my chair (probably about 40 of them), and proceeded to just eat them all. Mindlessly eating them. No satisfaction..that same filling some void that was going on before I started this new routine..when I was done, I was not less stressed and had just consumed twice if not three times the snack I usually had and nothing was solved. It just felt yucky. Ok..so no beating myself up..I just needed to share it and acknowledge it..cause i do not need to be doing this. It does not help or fix. Talking about my stress with Michael, praying, taking a walk..doing something.."change a thought..move a muscle" as we used to say is so much better than consuming empty calories.
anyway..today is a good day and it is a blessed day and I am grateful for all this!
Monday, February 22, 2010
Day 47 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
made it today! It has started out a stars-aligning-and-getting-good-energy-in-place-kind-of-day! I did not sleep well last night and was dreaming alot..but got up and made it to the gym...went to the cardio get away room and did my full 15. Had some anxiety and stress to work off and got up to 7.0 miles an hour on that machine and just worked it! When i got off I weighed in and about cried...303! have mercy! So, the day was getting a little better! :) LOL!
Adam much have had his oatmeal..cause he was kicking my tail at high speed. I swear to you that he moved me from one machine to the other I could not tell you what we did. All I knwo is he added weights to me going up and down those stairs..he said I was up to 180lbs on one of the machines I was using and he had me doing that step up thing that I loathe...but i was doing it with NO HANDS thank you very much!! It was awesome!
talk about feeling better when I was leaving than when I got there! I tell you...don't let me fool me or anybody else..there is nothing better than going in and doing this stuff. It clears the mind AND the soul. I am so grateful i cannot even stand it!
LOVE LOVE LOVE!
Adam much have had his oatmeal..cause he was kicking my tail at high speed. I swear to you that he moved me from one machine to the other I could not tell you what we did. All I knwo is he added weights to me going up and down those stairs..he said I was up to 180lbs on one of the machines I was using and he had me doing that step up thing that I loathe...but i was doing it with NO HANDS thank you very much!! It was awesome!
talk about feeling better when I was leaving than when I got there! I tell you...don't let me fool me or anybody else..there is nothing better than going in and doing this stuff. It clears the mind AND the soul. I am so grateful i cannot even stand it!
LOVE LOVE LOVE!
Friday, February 19, 2010
Day 44, 45, 46 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
waited forever for the figure skating last night and fell asleep waiting! I am so mad that that snow boarding crap came before the skating and we took the gold for the first time in 22 years! Oh well..thank God for youtube! LOL!
That said, that is why I did not post last night..so I am combining yesterday and today...needless to say I am grateful to report two more days where I got my butt up and got to the gym...yesterday I got my full 30 on the elliptical and then did 30 minutes of the exercises that Adam gave me to add on. I am not able to do all of them, but by picking up the pace a little, I got more sets in, with three sets of high/low chops, low high chops, and across chops, 12 on each side of the chubby checker machine and then I balanced a little on each foot on the bozo ball. It was very good and I had a good day.
today is Friday and it was great workout, but after, for some reason and for the first time, my blood sugar hit the dirt...I will have to find out why and check in with the doc next week sometime now that I am about to hit the two month mark and am making some progress. It was NOT a good feeling, but I ate, rested and got my mess together.
after work we went out to dinner and I ate Salmon! It was wonderful! not a fish eater...but here might be another change! had the waitress take the rolls away and when the sauteed spinach came swimming in oil...it swam on without me!..But I left full and satified adn happy...not deprived and certainly not feeling like I was missing out! What a great feeling!
The stress is building with this coming week and my "eating monster" is definitly on the alert and ready to pounce. A lot going on at work and I have an even on Friday that we have been working for some time. Just have to take it a day at a time, but lots of things to keep in order.
Saturday slept in. Guess it was needed after the sugar drop on friday. I really never did have the energy back after that...but the extra sleep felt good on Saturday. Tried to get some cleaning done in the house and then fix lunch and off to the gym. I got in the full 30 on the elliptical and I did the extra that Adam ave me on the other exercises. It felt great, but I have to be careful not to increase weight on the exercises until I check in with Adam. I tried to doing a higher weight on the rotator cuff and it wore me out. We went out to dinner in the evening with freinds and I had my first red meat in almost two months! I was TOLD to have it! LOL..but I still did not do badly..it was lean and I skipped the potates and instead of the dessert that came with the fixed menu, i had fruit It was great.
Today we got up around 11 and it was non-stop even thought it is technically supposed to be the "day off"....We went out for breakfast and went out to eat so much before all this that it is still amazing to cook here at home. With 6 loads of laundry and cooking breakfast, lunch, and dinner, it is trying to get all this in as a routine that sometimes feels overwhelming....but it is working out! I had actual work to do today and between the two computers in front of me, did not move much until we went to cosco and before I knew it, it was 6:00 and dinner time!
Here's to the week to come!
That said, that is why I did not post last night..so I am combining yesterday and today...needless to say I am grateful to report two more days where I got my butt up and got to the gym...yesterday I got my full 30 on the elliptical and then did 30 minutes of the exercises that Adam gave me to add on. I am not able to do all of them, but by picking up the pace a little, I got more sets in, with three sets of high/low chops, low high chops, and across chops, 12 on each side of the chubby checker machine and then I balanced a little on each foot on the bozo ball. It was very good and I had a good day.
today is Friday and it was great workout, but after, for some reason and for the first time, my blood sugar hit the dirt...I will have to find out why and check in with the doc next week sometime now that I am about to hit the two month mark and am making some progress. It was NOT a good feeling, but I ate, rested and got my mess together.
after work we went out to dinner and I ate Salmon! It was wonderful! not a fish eater...but here might be another change! had the waitress take the rolls away and when the sauteed spinach came swimming in oil...it swam on without me!..But I left full and satified adn happy...not deprived and certainly not feeling like I was missing out! What a great feeling!
The stress is building with this coming week and my "eating monster" is definitly on the alert and ready to pounce. A lot going on at work and I have an even on Friday that we have been working for some time. Just have to take it a day at a time, but lots of things to keep in order.
Saturday slept in. Guess it was needed after the sugar drop on friday. I really never did have the energy back after that...but the extra sleep felt good on Saturday. Tried to get some cleaning done in the house and then fix lunch and off to the gym. I got in the full 30 on the elliptical and I did the extra that Adam ave me on the other exercises. It felt great, but I have to be careful not to increase weight on the exercises until I check in with Adam. I tried to doing a higher weight on the rotator cuff and it wore me out. We went out to dinner in the evening with freinds and I had my first red meat in almost two months! I was TOLD to have it! LOL..but I still did not do badly..it was lean and I skipped the potates and instead of the dessert that came with the fixed menu, i had fruit It was great.
Today we got up around 11 and it was non-stop even thought it is technically supposed to be the "day off"....We went out for breakfast and went out to eat so much before all this that it is still amazing to cook here at home. With 6 loads of laundry and cooking breakfast, lunch, and dinner, it is trying to get all this in as a routine that sometimes feels overwhelming....but it is working out! I had actual work to do today and between the two computers in front of me, did not move much until we went to cosco and before I knew it, it was 6:00 and dinner time!
Here's to the week to come!
Wednesday, February 17, 2010
Day 43 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
made it this morning, but was cutting it close. glad Adam had to do something for a few, cause i was able to get in my full 15 on the elliptical. I know, I know..it is not news that I am making it..but folks, I am still under 60 days on this new journey...for me a life time of not waking up in the morning and being a slow started YET now getting up at 6:15 and heading straight for the gym is something to celebrate..each adn every day..one day at a time..so, i will keep doing it..casue it feels great and it is so awesome!
Adam made up for starting 5 minutes after 7 on the intensity of the workout. I tried and succeed in picking up my pace on the reps during my sets. He has always said not to rush it, but I also don't need to lolly gag now that I am building strength. I cannot tell you how many people I see just standing around...I don't have that kind of time and frankly..no disrespect to others..but I am not all that crazy about smelling a gym for hours at a time! LOL!
It was not to run a race, as Adam says, but to work out as I am supposed to and do it at a pace that makes sense. I did the Horse (squat with weights), the chest press (my fav! LOL), the pull down thingys on the chop machine, the over my head (erector set on steroids), the curl machine, the push down machine, the back massager machine, and the chubby checker, and in between each set, I was up and down those wonderful stairs (my joy!).
Now the good news today on the stairs was I did not touch that railing not once and I was moving a little faster and still my heart rate never got over 141! It just means that I am getting better and it feels so good!
I am amazed!
I am learning so much and it is taking learning from someone who cared enough and had the integrity to make sure I got direction appropriately.
I have decided I am going to do a special blog entry "what i have learned so far" I do not have the time to do it right now..but I will this week!
I am off to the rest of my day! It has been a good one!
remember to support Adam's Blog and check the others out!
http://www.adamfreemanpt.blogspot.com/
http://www.startcapefearnc.org/
Adam made up for starting 5 minutes after 7 on the intensity of the workout. I tried and succeed in picking up my pace on the reps during my sets. He has always said not to rush it, but I also don't need to lolly gag now that I am building strength. I cannot tell you how many people I see just standing around...I don't have that kind of time and frankly..no disrespect to others..but I am not all that crazy about smelling a gym for hours at a time! LOL!
It was not to run a race, as Adam says, but to work out as I am supposed to and do it at a pace that makes sense. I did the Horse (squat with weights), the chest press (my fav! LOL), the pull down thingys on the chop machine, the over my head (erector set on steroids), the curl machine, the push down machine, the back massager machine, and the chubby checker, and in between each set, I was up and down those wonderful stairs (my joy!).
Now the good news today on the stairs was I did not touch that railing not once and I was moving a little faster and still my heart rate never got over 141! It just means that I am getting better and it feels so good!
I am amazed!
I am learning so much and it is taking learning from someone who cared enough and had the integrity to make sure I got direction appropriately.
I have decided I am going to do a special blog entry "what i have learned so far" I do not have the time to do it right now..but I will this week!
I am off to the rest of my day! It has been a good one!
remember to support Adam's Blog and check the others out!
http://www.adamfreemanpt.blogspot.com/
http://www.startcapefearnc.org/
Tuesday, February 16, 2010
Day 42 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Made it today too! :) yeah! had cardio today..30 minutes on the elliptical and then the plus excercises that adam has laid out for me. I am only able to do a few sets of each in order to make it to work on time, but it does feel good to do more after the cardio.
I have added to my eating routine the water neccessary to flush out my system. Michael and I got the Brita water pitcher for home and the bigger tank for work. With this, not only will we/I have filtered water, but we are hoping to eliminate buying bottled water..a plague on the earth with all that plastic. But the bigger point is to get the water to hydrate me and to flush out my system. I know this is the right thing and so far, aside from having to go to the bathroom a little more, it is something I can add to the changes I have been making.
Well, not much else to report!
See you all tomorrow!
Bo
I have added to my eating routine the water neccessary to flush out my system. Michael and I got the Brita water pitcher for home and the bigger tank for work. With this, not only will we/I have filtered water, but we are hoping to eliminate buying bottled water..a plague on the earth with all that plastic. But the bigger point is to get the water to hydrate me and to flush out my system. I know this is the right thing and so far, aside from having to go to the bathroom a little more, it is something I can add to the changes I have been making.
Well, not much else to report!
See you all tomorrow!
Bo
Monday, February 15, 2010
Day 41 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
made it today! Was way sleepy this morning cause I did not get to sleep till midnight! Saw Jessye Norman in concert with my mom and it was AMAZING!..worth staying up late let me tell you!..but Adam was not letting me off easy! :) I was able to get 15 in on the elliptical and then we were off..and of course I got back on the horse that threw me on Friday...dag that machine SUCKS! but it is one that he says I need...and well..this time I thought after whinning a little he would back down some...oh noooooo...instead of 12 reps per set..I got to do 20! YEAH! how WONDERFUL!..in fact..i got to do 3 SETS of 20! LOL! I told michelle at the desk as I loaded up my shoulders with that thing to be ugly to him the rest of the day..of course..it is not in her nature and he is helping me, so that won't happen..but LORD have mercy! :) I was so proud of my myself at the end of the third set though...I actually did it! (of course smart tail that Adam is..he know I could do it...so....the story goes! :) ). Anyway...today we were on machines that I have not used. All of them look like something from my erector set days..but actually they were pretty cool...a struggle at times..but it all worked out...curls and extensions, push downs, chest presses...and in between each..I got to do five trips up and down those wonderful stairs! Oh those wonderful stairs! :) It was a great workout..
I say great for one reason..there were times when in my mind I just thought.."this is too much" and I got through it anyway..and I remember thinking.."this is an hour out of your day that will help the rest of your life"...I am not sure if that was me thinking that or whether that was just a spirit...but it was very special..and at the end when I got in my car..I was so grateful and at peace. I really have gotten it over the years that this...all things that lead me to things that make me a better person aren't about punishment, guilt, pain....none of that...they are about willingness..just being willing to do what is asked. that damn song form that claymation christmas movie where they sing "you just put one foot in front of the other...and soon you'll be walking out the door.." It is really like that.
The pain has always come from the resistance to the change..the holding on to things that are unhealthy or that are not right for me...either out of fear of the unknown or just not understanding what needed to be done...
anyway..getting philisophical...but it is real. and for today..I am glad I am willing. I am glad that by being willing God has brought so much into my life to make these changes..so many to be supportive and show me so much goodness! "when the student is ready, the teacher will appear"...amazing!
btw: Adam Freeman (head of fitness at O2 and the trainer with heart and soul that has helped me so much) has changed the addresss of his blog: check it out at:
http://www.adamfreemanpt.blogspot.com/
I say great for one reason..there were times when in my mind I just thought.."this is too much" and I got through it anyway..and I remember thinking.."this is an hour out of your day that will help the rest of your life"...I am not sure if that was me thinking that or whether that was just a spirit...but it was very special..and at the end when I got in my car..I was so grateful and at peace. I really have gotten it over the years that this...all things that lead me to things that make me a better person aren't about punishment, guilt, pain....none of that...they are about willingness..just being willing to do what is asked. that damn song form that claymation christmas movie where they sing "you just put one foot in front of the other...and soon you'll be walking out the door.." It is really like that.
The pain has always come from the resistance to the change..the holding on to things that are unhealthy or that are not right for me...either out of fear of the unknown or just not understanding what needed to be done...
anyway..getting philisophical...but it is real. and for today..I am glad I am willing. I am glad that by being willing God has brought so much into my life to make these changes..so many to be supportive and show me so much goodness! "when the student is ready, the teacher will appear"...amazing!
btw: Adam Freeman (head of fitness at O2 and the trainer with heart and soul that has helped me so much) has changed the addresss of his blog: check it out at:
http://www.adamfreemanpt.blogspot.com/
Sunday, February 14, 2010
Day 39 and 40 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Saturday was a great day pretty amazing here in Wilmington. It SNOWED! what beauty! we got up and walked the neoghborhood and the campus and enjoyed the quiet with the muffled crunching of the fresh snow under our feet. It was really wonderful! Of course, given that this is Wilmington, the roads were good to go by about noon, and I went over to 02 and did my cardio plus. I was able to do a full thirty on the elliptical and then get three full sets of high/low chops, low high chops, across, robo cop on the bozo ball with 7.5 weights and chicken wings on the bozo ball with the chubby checker machine on both sides! It was great!
Now, Friday, I had mentioned that I had to leave at 7:30a because of the need to open up the office. But Adam was still able to put me through intensely. Well, he did add a machine on Friday that I call the horse. The reason I call it the horse is because on saturday, the inside of my thighs felt like I have ridden across a mountain trail bareback! LOL! this machine is the one where oyu stand in it with the weight on your shoulders and then do squats. WHEW..it is intense...but it is a builder for sure!
Saturday night was the Heart Ball and it was MAGICAL! My friend Ashley was hte organzier for it and it as one of the best events I have ever seen done here. Everyone looked so amazing and it felt so good to be a healthier and have my old black suit hangin off of me!
Today is the day of rest...so a great day...It is Valentines Day and we are very happy and so grateful! But I am also grateful for all the love around me as well!
Thanks be to God!
Now, Friday, I had mentioned that I had to leave at 7:30a because of the need to open up the office. But Adam was still able to put me through intensely. Well, he did add a machine on Friday that I call the horse. The reason I call it the horse is because on saturday, the inside of my thighs felt like I have ridden across a mountain trail bareback! LOL! this machine is the one where oyu stand in it with the weight on your shoulders and then do squats. WHEW..it is intense...but it is a builder for sure!
Saturday night was the Heart Ball and it was MAGICAL! My friend Ashley was hte organzier for it and it as one of the best events I have ever seen done here. Everyone looked so amazing and it felt so good to be a healthier and have my old black suit hangin off of me!
Today is the day of rest...so a great day...It is Valentines Day and we are very happy and so grateful! But I am also grateful for all the love around me as well!
Thanks be to God!
Friday, February 12, 2010
Day 37 and Day 38 (whoops) of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
well, last night I was warm under the goose down and I thought..hmm..what have I forgotten..and the blog hit me..and I just could not get up and get it done...well, I am sure I am forgiven...cause between those cotten sheets and that comforter, there was something Holy about the peace and comfort I was feeling! HA!
I did make my cardio yesterday for the 30 minutes and the addition of the cross thingy, the bozo ball, and the chubby checker machine with the robo copo (rotator cuff) and the chicken wing out and back in side things with the dumbells. It was good! As with most thursdays though..i was just plumb tired. But it was good!
Today however, I got up with a bang after a good nights sleep..put on a pair of pants I have not worn in TWO YEARS..went in at 6:30..got 30 minutes of Cardio..trained with Adam until 7:30 and got to work by 8..I had to be at work a little early, so we had to cut training a little today..but he worked me hard for those thirty..it was pretty amazing!
We are expecting snow and I am so glad that we might have some of that to bring some peace and beauty to our area. It is good. Lately there has been so much negativity and tragedy around me and us that that would be nice. Our lives have been great..but we see so much...I am so grateful for all I have and all I have is because of the blessings in my life!
thanks be...just thanks be!
I did make my cardio yesterday for the 30 minutes and the addition of the cross thingy, the bozo ball, and the chubby checker machine with the robo copo (rotator cuff) and the chicken wing out and back in side things with the dumbells. It was good! As with most thursdays though..i was just plumb tired. But it was good!
Today however, I got up with a bang after a good nights sleep..put on a pair of pants I have not worn in TWO YEARS..went in at 6:30..got 30 minutes of Cardio..trained with Adam until 7:30 and got to work by 8..I had to be at work a little early, so we had to cut training a little today..but he worked me hard for those thirty..it was pretty amazing!
We are expecting snow and I am so glad that we might have some of that to bring some peace and beauty to our area. It is good. Lately there has been so much negativity and tragedy around me and us that that would be nice. Our lives have been great..but we see so much...I am so grateful for all I have and all I have is because of the blessings in my life!
thanks be...just thanks be!
Wednesday, February 10, 2010
Day 36 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
made it today! yeah! and michael went with me! YEAH! it was really special and there was no slacking off for sure casue i had company...after 15 on the elliptical...Adam was ret to go! :) and of course that added addition of the stairs now in between have he cirque de se bo ball against the wall doing squats, the chest presses (which I am DOING, PRAISE GOD) and the other exerices, is just SUCH joy...but what was so great was the support and the feeling of pride that I knew was in the room today! It was very cool and a real gift!....
I really am blown away by this and it feels so good. I just pray that I earn it! I am eating better than I ever have and listening. It is paying off. there are people around me following too!
Today has been super busy with work, rotary, then the public health foundation..it is nice to home now, snuggled up under my carolina blanket. I hope it brings something good against Duke! LOL!
looking forward to tomorrow if I am fortunate enough to have a day like today!
I really am blown away by this and it feels so good. I just pray that I earn it! I am eating better than I ever have and listening. It is paying off. there are people around me following too!
Today has been super busy with work, rotary, then the public health foundation..it is nice to home now, snuggled up under my carolina blanket. I hope it brings something good against Duke! LOL!
looking forward to tomorrow if I am fortunate enough to have a day like today!
Tuesday, February 09, 2010
Day 35 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
active day..I got up early and was determined to be at the gym by 615 so that I could add on the things that Adam wanted me to do on my cardio days without him. I did my 30 minutes on the elliptical. Like on saturday, i really had to push once i hit 15..I am not sure what is up with that, but I was able to keep it at 6.0 miles an hour, stayed on the Cardio program and I got through.
Adam has asked that on cardio days I work on things that are not worth us doing on training days. He wanted me to get on the bozo ball and do interior and exterior laterals with the dumbells as well as the rotator cuff. Then work the pull downs, the pull ups and the chops straight across on one foot with the cross thingy and then do the chubby checker machine with the twisty thing. I was able to do all the above with 15 reps for all, and 25 on each side for the chubby checker. I was only able to do one round of reps per side because I had to get to work but it felt ok. It was weird though doing that by myself. I was just proud that I did not cheat and did all the reps! LOL!
Today is one of those slammed days. I have lots going on at work, two committee meetings tonight, but I am prepared and I am taking care of me. I had a lunch today, but let it go to get some work done and make sure I got my healthy food that I needed to make it through the other things I needed to take care of. This is all such a blessing!
Tomorrow is training and Micahel is going with me! :) Talk about a valentine! Worth more than any box of candy, card of flower any day!
Alright...see you all and have a great one!
Adam has asked that on cardio days I work on things that are not worth us doing on training days. He wanted me to get on the bozo ball and do interior and exterior laterals with the dumbells as well as the rotator cuff. Then work the pull downs, the pull ups and the chops straight across on one foot with the cross thingy and then do the chubby checker machine with the twisty thing. I was able to do all the above with 15 reps for all, and 25 on each side for the chubby checker. I was only able to do one round of reps per side because I had to get to work but it felt ok. It was weird though doing that by myself. I was just proud that I did not cheat and did all the reps! LOL!
Today is one of those slammed days. I have lots going on at work, two committee meetings tonight, but I am prepared and I am taking care of me. I had a lunch today, but let it go to get some work done and make sure I got my healthy food that I needed to make it through the other things I needed to take care of. This is all such a blessing!
Tomorrow is training and Micahel is going with me! :) Talk about a valentine! Worth more than any box of candy, card of flower any day!
Alright...see you all and have a great one!
Monday, February 08, 2010
Day 34 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
wonderful day. work out this morning (oh yeah, I made it this morning! LOL)...15 on the machine elliptical, then Adam grabbed me and was down to business. I am at the next level and it was so amazing to see what I am already able to do..I was able to do the chest presses with extra weight! These are the same exercises that made my arms shake and me tear up the first time I tried them! I was also able to do the extension thing where you push the bar down from your chest and extend your arms straight down..he even added weight! It was so great! He got me on the bozo ball and took me to another level of barbells and then had me on a cirque de so bo ball against a wall doing squats...and if I could learn how to stick my butt out, these will go better...But wait..it got better..today, I got the exciting addition of running up and down the staircase 5 times between each set of exercises! Yeah! (NOT!) lol! But, here's the thing..according to my little watchy thing that will tell me if my heart is going to explode, not matter how much I did this, my heart rate never got over 147..which means that I AM CAPABLE of this exerise..guess Adam knows when I am ready for things...I would call him names, but that is not very Christian! HA! Not to mention how amazing it is that I was able to do this! Common, some of you understand...it was a struggle to go up one flight of stairs just 35 days ago much less being able to go up and down five times BETWEEN reps of weights and after 15 minutes on an elliptical and not be being hauled off in a wagon to the emergency room! Thanks be to God!
The rest of the day was just one blessing after another. We gave out some of the money we raised from the New Hanover County Health Foundation today and I was present to see some great people file for election. It was awesome to be there, be alive, be healthier, be with people that I love...to come home to one I love..thanks be!
The rest of the day was just one blessing after another. We gave out some of the money we raised from the New Hanover County Health Foundation today and I was present to see some great people file for election. It was awesome to be there, be alive, be healthier, be with people that I love...to come home to one I love..thanks be!
Sunday, February 07, 2010
Day 33 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
I made a commitment to do this blog everyday, but I have a feeling since the superbowl is on I could type the exact time, day and location of the coming of our Lord and Savior and no one would be reading it. So suffice it to say, it has been a good Sunday. As with most, it is my day off of working out and it is a difficult day with food, but all is well. I am not watching the superbowl with friends and Michael as planned, not because of the outrage of CBS showing that damned right wing commercial, but because I did have some work I had to do this evening...a busy busy week ahead...but so many blessings. too many to count and so much to be grateful for.
THanks be to God!
Now, to settling in and watching our DVD's of Rome from the HBO series..Love it!
THanks be to God!
Now, to settling in and watching our DVD's of Rome from the HBO series..Love it!
Saturday, February 06, 2010
Day 32 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
It is late and I am just getting to the blog today. Its saturday and we have had a great day. I slept in till 11am! I could have gotten up, but it just felt good. We went to lunch at sweet and savory and I had my favority salad with blackened chicken and some minestrone then some shopping. I came home, changed, and then off to the gym for 30 minutes of cardio. For some reason I was struggling a little today on the elliptical. I am not sure if it was the machine or if it was that I went to soon after lunch, but i got in the 30 and the cool thing was that I was hard pressed to be under 6.5 miles and hour (i started at 4.0 miles an hour!) and I spent the first 10 minutes at 7.0 miles an hour! So I got over 400 calories and 3.0 miles out of it and really worked my heart. Then I came home and cleaned and burnt more calroies. I know this becasue I set up the 02 fitness online account adam set me up with and put in some of my favoirte foods, goals and read up on some tips and things! it really is a good systm and I can see why he wanted me to do it.
Anyway, we have watched inglorious basterds tonight...sorry, I still have not seen a film of tarentino's I think has any merit..I know..sacralege to the faithful...but I am just not one of his fans...but it has been a nice pleasant evening.....
Night all and thanks be for sure!
Anyway, we have watched inglorious basterds tonight...sorry, I still have not seen a film of tarentino's I think has any merit..I know..sacralege to the faithful...but I am just not one of his fans...but it has been a nice pleasant evening.....
Night all and thanks be for sure!
Friday, February 05, 2010
Day 31 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
made it this morning, but thank God its Friday...I was a little slow this morning and did not get there until quarter of 7...but I got the full 15 in on the eliptical before we begain training and it felt great! Adam was set to keep me up to speed and in between the push, pulls and sitting squats, i was on the bozo ball with hand weights working on my upper body...as I have said before ..these are the hardest for me..but I got through and even with heavier weights this morning! There was one more machine added today...I got to use the orange juicer...adn while i did not produce any morning beverage...saddling up in that thing crunched allowed me to crunch up and get some crunches done....actually it was pretty good....and a lot better than rolling out on that ball and doing crunches! LOL!
Any hoo..it has been really busy at work today and i ahve been kind of slammed. Michael and I went to costco and stocked up on chicken and salad and got some movies! I have to say that one of the biggest changes and needed changes has been to just have the things around that I need to have in order to be healthy...keeping salad..apples, good stuff around so that I can make good choices when I need them or especially wehn things get way too busy! A little preparation goes an a long way!
Anyway..off to the weekend and at least tonight just enjoying relaxing and listening to the raing wrapped up in my Carolina blanket and enjoying our time.....Thanks be to God for all of it!
Any hoo..it has been really busy at work today and i ahve been kind of slammed. Michael and I went to costco and stocked up on chicken and salad and got some movies! I have to say that one of the biggest changes and needed changes has been to just have the things around that I need to have in order to be healthy...keeping salad..apples, good stuff around so that I can make good choices when I need them or especially wehn things get way too busy! A little preparation goes an a long way!
Anyway..off to the weekend and at least tonight just enjoying relaxing and listening to the raing wrapped up in my Carolina blanket and enjoying our time.....Thanks be to God for all of it!
Thursday, February 04, 2010
Day 30 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Day 30! very cool! It is weird in a lot of ways becuase on the one had that is a small milestone and on the other, it feels like I have been doing all this much longer! I am so in love with the new way we..i say we, are eating, and I am living in terms of exercise! If you had said to me 30 days again that would be able to sustain the mph on the eliptical at 30-40 minutes and still be breathing, or working out at the level we are working out and still be upright..or feeling full and enjoying spinach and brocolli..no pizza, burgers or rice and mashed potatatoes, I would have said you were on crack for sure! But I am Blanche! I am!!!! :)
I am still over 300 pounds..but I am down to 310..not 330! I am firmer in places that have not been firm in years! I am on the last belt hole of a belt that was barely fitting..wearing clothers already that I could not ever wear before the holidays..and I LOVE getting up in the AM to go to the gym and feel alive and part of taking care of myself!
Call it a pink cloud..whatever you want..I am truly grateful to each day...for each person..for each step that this is bringin and today was no exception..hell I had time this morning to joke around with an old friend (who kicks ass on the eliptical beside me most mornings btw)..and enjoy myself a little..it is not all hard work..it is fun too!
So happy day 30 amd on to day 3000 one day at a time! together!
I am still over 300 pounds..but I am down to 310..not 330! I am firmer in places that have not been firm in years! I am on the last belt hole of a belt that was barely fitting..wearing clothers already that I could not ever wear before the holidays..and I LOVE getting up in the AM to go to the gym and feel alive and part of taking care of myself!
Call it a pink cloud..whatever you want..I am truly grateful to each day...for each person..for each step that this is bringin and today was no exception..hell I had time this morning to joke around with an old friend (who kicks ass on the eliptical beside me most mornings btw)..and enjoy myself a little..it is not all hard work..it is fun too!
So happy day 30 amd on to day 3000 one day at a time! together!
Wednesday, February 03, 2010
Day 29 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
made it! :) got up bright eyed and bushy tailed and hauled off to the gym..Last night I got to bed early and fell asleep watching Matilda! Oh...to be so engrossed in books..I want to be..but what a great story and I needed something just sweet and a reminder that good overcomes...it was nice. It is so nice to have dinner with Michael and be able to talk to other friends in the evening too. I cannot remember a time in recent years where I have actually talked to people on the phone in the evening..It is really nice. We had out new favorite dinner..Chicken with spinach and marinara and it too was perfect and filling! I coudl eat that every night!
I did 15 of cardio and had time to start even before Adam got there! I got the bozo ball, because I am obssessed with being able to balance on one foot and tried to do that for a few before he got there...I have a little more success on my left leg than my right..but I tried. I jumped on sitting squats machine and that is where Adam found me..smiling cause i was already there when he arrived! he was ready for sure to put me through my paces. I was to do 15 reps today on each squats. pushes. pulls and he put me through them 4 times, not three....and we moved at a non stop pace! It was great. The hardest being the pushes...I only could get 10 on the last round..but that was ok and I was proud as was he.
He got the circus ball and cirque de so bo was on...this time no weights..just rolling out and hands behind my head and then chin up to crunches..OWWWW! LOL! but I did it! Ladies...I will never know what giving birth is like..but I have more empathy now than I have ever had...lord have mercy!
I rolled back up and then he had me on the mat on all fours doing one leg out and one arm out and then reverse. then back on the ball and then back on the mat...I look up and its 7:29!! ARRRRGHH! LOL!
he got me on the Chubby Checker machine and I did the twist and that is where we figured out that maybe my back issues are coming from...a little twinge came through..so we finished, but not as many...
We went over to the big boy/girl weight area and I did chicken wing lifts, then drop down thingys, curls, and step up on the leggos with weights this time....are you tired yet? LORD KNOWS it was a work out! LOL!
All in all it was amazing! I am still walking and talking and clear and so very grateful for it all still!
I just have to watch my back and keep on track.
02 has a food tracking system and I am going to start using it so that I can report back to my dietician to see if there is any changes that need to be made ot my diet...but all is good!
thanks be to GOD!
I did 15 of cardio and had time to start even before Adam got there! I got the bozo ball, because I am obssessed with being able to balance on one foot and tried to do that for a few before he got there...I have a little more success on my left leg than my right..but I tried. I jumped on sitting squats machine and that is where Adam found me..smiling cause i was already there when he arrived! he was ready for sure to put me through my paces. I was to do 15 reps today on each squats. pushes. pulls and he put me through them 4 times, not three....and we moved at a non stop pace! It was great. The hardest being the pushes...I only could get 10 on the last round..but that was ok and I was proud as was he.
He got the circus ball and cirque de so bo was on...this time no weights..just rolling out and hands behind my head and then chin up to crunches..OWWWW! LOL! but I did it! Ladies...I will never know what giving birth is like..but I have more empathy now than I have ever had...lord have mercy!
I rolled back up and then he had me on the mat on all fours doing one leg out and one arm out and then reverse. then back on the ball and then back on the mat...I look up and its 7:29!! ARRRRGHH! LOL!
he got me on the Chubby Checker machine and I did the twist and that is where we figured out that maybe my back issues are coming from...a little twinge came through..so we finished, but not as many...
We went over to the big boy/girl weight area and I did chicken wing lifts, then drop down thingys, curls, and step up on the leggos with weights this time....are you tired yet? LORD KNOWS it was a work out! LOL!
All in all it was amazing! I am still walking and talking and clear and so very grateful for it all still!
I just have to watch my back and keep on track.
02 has a food tracking system and I am going to start using it so that I can report back to my dietician to see if there is any changes that need to be made ot my diet...but all is good!
thanks be to GOD!
Tuesday, February 02, 2010
Day 28 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Got up bright and early this morning as I went to bed very early last night! I was tiiiired. We had dinner take in from Pita Delight..I did the chicken salad with the dressing on the side, and while I ate the Pita and a little cheese, i did really well with it and it was nice.
I have another, no butter, no oil invention that I made Sunday night and had for lunch yesterday. Since we went to hiro and I love stir fry, I was to try to make a stir fry with no oil. I cooked the chicken in the non-skillet pan. Removed it and added the onions and greenpeppers in the same pan with some ginger (I used pickled ginger) and fresh chopped garlic and sauteed it in a touch of broth just to deglaze the pan until the veggies softened. Then I added back the chicken with some steamed broccoli, poured in some soy sauce and WALA..perfect stir fry...no need for rice adn no need for oil! It was AWESOME and we had enough left over for lunch yesterday!\
Like I said, i got to the gym at 6:30 and it was a great morning. I set my goal for 40 minutes and not only did I met it, I was at 6.0 miles an hour and I burnt over 535 calories and went 4 miles! it felt good!! My back is a little achy..and I am not sure if it from sleeping a little too long last night or what..but I am just being cautious..cause stress and overdoing it can get me out of whack very easily..
While I am doing well today..I am a little blah..probably the weather and all that I have to do...I must remember..Principles over Personalities..Love above all else...right?
K...I am off break and back to work! Thanks for hanging with me another day! It is an awesome journey!
I have another, no butter, no oil invention that I made Sunday night and had for lunch yesterday. Since we went to hiro and I love stir fry, I was to try to make a stir fry with no oil. I cooked the chicken in the non-skillet pan. Removed it and added the onions and greenpeppers in the same pan with some ginger (I used pickled ginger) and fresh chopped garlic and sauteed it in a touch of broth just to deglaze the pan until the veggies softened. Then I added back the chicken with some steamed broccoli, poured in some soy sauce and WALA..perfect stir fry...no need for rice adn no need for oil! It was AWESOME and we had enough left over for lunch yesterday!\
Like I said, i got to the gym at 6:30 and it was a great morning. I set my goal for 40 minutes and not only did I met it, I was at 6.0 miles an hour and I burnt over 535 calories and went 4 miles! it felt good!! My back is a little achy..and I am not sure if it from sleeping a little too long last night or what..but I am just being cautious..cause stress and overdoing it can get me out of whack very easily..
While I am doing well today..I am a little blah..probably the weather and all that I have to do...I must remember..Principles over Personalities..Love above all else...right?
K...I am off break and back to work! Thanks for hanging with me another day! It is an awesome journey!
Monday, February 01, 2010
Day 27 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
made it on a monday! :) and Lord knows I was tired this morning after staying up till midnight last night! (yes, I am getting old and midnight is LATE! have mercy!)..but I was up for a good reason...I was working on something special for work that I love doing and took my time to try an do it right and I was glad, as I am every year to do it..so that was ok..and I was able to get in 6 hrs...and tonight I can relax after work and it will be fine!
Now, this morning I did take a little longer getting to the gym and only had 10 minutes of cardio before starting..but what was really hot was that when I weighed in...I HAVE LOST 17 POUNDS..can I get an AMEN! :) unreal! Adam was tickled to..so much that he worked me out THREE times as hard as usual! LOL! and if you think I am kidding, ask my muscles right now! ouch! he got me on the squat, push, and pull down..hten on the what I affectionately call the bozo ball..and I balance on both feet while lifting 12.5s over my head and then doing 15s on curls...I have felt little like that kind of burn before...of course in between each I got to watch the sun come up on the legos keeping my heart rate up and then doing that extension thing from my chest down...that one was the hardest..but adam got me to push through..by 7:30, I had done twice if not three times as much as I was used to doing in a full hour! It was amazing..so he put me on the Fat's domino machine and we did sets of the twists!
Incredible..and I am still walking upright folks! So very grateful! Imagine if I had started like that? I would have to knowing me, and I would have ended up in traction or gotten so frustrated i would have quit..but today...I walked out whistling! It is such a gift..I just cannot say it enough and of course I said it to Adam again today..and then to God as I walked out...Thank you Thank you Thank you!
Now, this morning I did take a little longer getting to the gym and only had 10 minutes of cardio before starting..but what was really hot was that when I weighed in...I HAVE LOST 17 POUNDS..can I get an AMEN! :) unreal! Adam was tickled to..so much that he worked me out THREE times as hard as usual! LOL! and if you think I am kidding, ask my muscles right now! ouch! he got me on the squat, push, and pull down..hten on the what I affectionately call the bozo ball..and I balance on both feet while lifting 12.5s over my head and then doing 15s on curls...I have felt little like that kind of burn before...of course in between each I got to watch the sun come up on the legos keeping my heart rate up and then doing that extension thing from my chest down...that one was the hardest..but adam got me to push through..by 7:30, I had done twice if not three times as much as I was used to doing in a full hour! It was amazing..so he put me on the Fat's domino machine and we did sets of the twists!
Incredible..and I am still walking upright folks! So very grateful! Imagine if I had started like that? I would have to knowing me, and I would have ended up in traction or gotten so frustrated i would have quit..but today...I walked out whistling! It is such a gift..I just cannot say it enough and of course I said it to Adam again today..and then to God as I walked out...Thank you Thank you Thank you!
Sunday, January 31, 2010
Day 26 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
we had a great night last night going out to dinner to celebrate the birthday of a friend who turns 85 today! She is awesome and her daughter is awesome as well! We had a great time. What was really nice was being able to really enjoy going to a restaurant and not over doing it! We went to a Japanese Steak House and had the Hibachi chef show...I had never noticed that on top of the oil they use on the grill they use alot of butter..several of us committed that Paul Deen must be decided from Japan! LOL! But I had the wonderful onion soup to clear my palate...the salad with the dressing on the side....only used a minute amount, and then when he began serving us, I enjoyed the veggies, the chicken and shrimp and let others enjoy my rice. He did serve me noodles...and I tasted them..but guess what...I did not have to finish them just because they were on my plate..and did not! LOL...and I had a wonderful..filling dinner and a tremendously enjoyable evening! It was so nice!!!
Now, all that said, this is the first weekend I have been back out and about and i have seen some pics of me...and I have to say..I am a bit impatient with my self in my pics! I have caught myself more than a couple of times going "is that all you have lost" when I have seen them from the weekend..Thank God in heaven there is that other voice that says "what the frick! you have been doing great BO! You are 24 days (actually today is 26) into this and you have already dropped 15 pounds (lets hope tomorrow it is more!) and reduced your waste at least 6 4-5 inches, and you are feeling better than you have felt in years...I love you, but SHUT THE HELL UP and get with it!"...
I do love my innerbitch...I mean...positive, corrective voice! LOL!
But it does go to show how thinking can still sneak around!
Today is sunday and it is THE day off! Still snowy in Fuquay, so still no visit that way..icy this morning, so no church..just a day of rest.
Looking forward to this week and the days to come...if I am granted them..one day at a time!
Cape Fear Heart Walk
http://www.startcapefearnc.
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Aimmee are doing a team for the March of Dimes to honor Kayleigh..the spirtit that really inspired all of this! I really hope that all of you will support that in some way this year! http://www.marchforbabies.org/personal_page.asp?pp=2913657&ct=4&w=4042648&u=aimeefreeman
Now, all that said, this is the first weekend I have been back out and about and i have seen some pics of me...and I have to say..I am a bit impatient with my self in my pics! I have caught myself more than a couple of times going "is that all you have lost" when I have seen them from the weekend..Thank God in heaven there is that other voice that says "what the frick! you have been doing great BO! You are 24 days (actually today is 26) into this and you have already dropped 15 pounds (lets hope tomorrow it is more!) and reduced your waste at least 6 4-5 inches, and you are feeling better than you have felt in years...I love you, but SHUT THE HELL UP and get with it!"...
I do love my inner
But it does go to show how thinking can still sneak around!
Today is sunday and it is THE day off! Still snowy in Fuquay, so still no visit that way..icy this morning, so no church..just a day of rest.
Looking forward to this week and the days to come...if I am granted them..one day at a time!
Cape Fear Heart Walk
http://www.startcapefearnc.
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Aimmee are doing a team for the March of Dimes to honor Kayleigh..the spirtit that really inspired all of this! I really hope that all of you will support that in some way this year! http://www.marchforbabies.org/personal_page.asp?pp=2913657&ct=4&w=4042648&u=aimeefreeman
Saturday, January 30, 2010
Day 25 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Last night I wanted to hang with a friend for a birthday but forgot that I had a dinner to go to celebrate at UNCW two great friends and frankly heros who were getting awards. Now, It made for a long day..and once again, the evening posed challenges. When I got home, I wanted to eat and had to wait till 7. Then when I got to the event they had dessert preset on the table. Well..i just pushed it away. They also only had sweet tea on the table..so I ASKED and got unsweet! (not hard, but how often do we just accept what is there instead of asking, right?). Then when in line. I left the rolls and the starch and just ate the veg and chicken...and it was just fine! The evening was spectalar and a success for all and I felt great too coming out of it!
Its Saturday and slept in till quarter of eight! Actually that was not good because the retreat for the Wilmington Interfaith Hospitality Board was at 8:30 and it was not enough time to get ready and have a healthy breakfast. I just had to go without. We had an amazing retreat and it was heart filling in many ways..but the snacks made generously available were not in my diet...In the past, I would have stopped at McDonald's on the way or I would have eaten what was there. Well quess what...I am not a starving person and I can go four hours without eating! and I did and did not die! In fact, I was just fine! LOL! I even was able to stop and see a very dear friend and their newborn on the way home and still did not wither away!
I guess what I mean to say is, yes...I should eat three healthy meals aday..but NO, if what is healthy is not available, I don't just eat what is there..I can choose to wait and get something later. That is what I did and it was better when I ate that and had a great lunch.
After lunch, I went to 02 to do my cardio...i decided to set a new goal today and set the machine on 40 minutes instead of 30...and guess what...I DID IT!!! I am so psyched! 557 calories burnt, 3.45 miles, and I was able to stay above 5.0 an hour at level 8, and while my heart rate was a little higher than usual toward the end (158-160)...it was awesome!
I also got to use the titanic machine and saw another friend who is one of those powers of example in our community who is not only beautiful outside, she is equally as beautiful inside. It was awesome to see here in the gym with gorgeous daughter...another inspiration! I never forget that whatever happens, I am VERY lucky, blessed etc to live with these people. Adam even stopped by today and spoke to me a minute. Even though he ahd a lot to do, he still had time to speak and give me encouragement...and I have to say the cool thing was I was 15 minutes into my time and I as still able to talk with out passing out from not being able to breathe! HA!
Anyhoo...I am off to dinner with Michael and friends! I am looking forward to going out and I know I will be able to enjoy without losing my way!
It is a good day!
thanks be!
Cape Fear Heart Walk
http://www.startcapefearnc.
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Aimmee are doing a team for the March of Dimes to honor Kayleigh..the spirtit that really inspired all of this! I really hope that all of you will support that in some way this year! http://www.marchforbabies.org/personal_page.asp?pp=2913657&ct=4&w=4042648&u=aimeefreeman
Its Saturday and slept in till quarter of eight! Actually that was not good because the retreat for the Wilmington Interfaith Hospitality Board was at 8:30 and it was not enough time to get ready and have a healthy breakfast. I just had to go without. We had an amazing retreat and it was heart filling in many ways..but the snacks made generously available were not in my diet...In the past, I would have stopped at McDonald's on the way or I would have eaten what was there. Well quess what...I am not a starving person and I can go four hours without eating! and I did and did not die! In fact, I was just fine! LOL! I even was able to stop and see a very dear friend and their newborn on the way home and still did not wither away!
I guess what I mean to say is, yes...I should eat three healthy meals aday..but NO, if what is healthy is not available, I don't just eat what is there..I can choose to wait and get something later. That is what I did and it was better when I ate that and had a great lunch.
After lunch, I went to 02 to do my cardio...i decided to set a new goal today and set the machine on 40 minutes instead of 30...and guess what...I DID IT!!! I am so psyched! 557 calories burnt, 3.45 miles, and I was able to stay above 5.0 an hour at level 8, and while my heart rate was a little higher than usual toward the end (158-160)...it was awesome!
I also got to use the titanic machine and saw another friend who is one of those powers of example in our community who is not only beautiful outside, she is equally as beautiful inside. It was awesome to see here in the gym with gorgeous daughter...another inspiration! I never forget that whatever happens, I am VERY lucky, blessed etc to live with these people. Adam even stopped by today and spoke to me a minute. Even though he ahd a lot to do, he still had time to speak and give me encouragement...and I have to say the cool thing was I was 15 minutes into my time and I as still able to talk with out passing out from not being able to breathe! HA!
Anyhoo...I am off to dinner with Michael and friends! I am looking forward to going out and I know I will be able to enjoy without losing my way!
It is a good day!
thanks be!
Cape Fear Heart Walk
http://www.startcapefearnc.
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Aimmee are doing a team for the March of Dimes to honor Kayleigh..the spirtit that really inspired all of this! I really hope that all of you will support that in some way this year! http://www.marchforbabies.org/personal_page.asp?pp=2913657&ct=4&w=4042648&u=aimeefreeman
Friday, January 29, 2010
Day 24 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Had a great night in last night...I was supposed to go and hang out an event that I had been looking forward to and got a call from someone that I had been struggling with to communicate. It was like a miracle and a blessing. We talked for over an hour and at the end came to find common ground and a way to work together. This had been plaguing both Michael and I, and creating stress, so having some resolution was wonderful to say the least. It is amazing what can happen when we communicate..or at least are willing. Why does this matter to my journey with fitness and health? Well, stress, conflict..all that mess are triggers for me to not take care of me, eat like a dog, stuff my face instead of face my feelings...all that stuff. Find ways to come up resolution..peace is essential for the spiritual part of the three fold health..mental, physical, spiritual! It is all a blessing.
I love that I get up so easily...not taking if for granted and I am not getting cocky...but it really feels good to have a routine..Having a little less stress from last night also helped today! I want to keep this up so badly because if feels really really good...and yes! I got up this am at 6:15 and was out the door at 6:35...down the road and on the eliptical and moving at 6:38! I decided this morning that since I cannot get in 30..why not try..and I say try, to go alittle faster as long as I do not exceed my heartrate...I went 6.0 miles and hour and was able to maintain..the little calorie counter said that I burnt 200 calories in that 15 minutes! I love that!
Adam kept me taking and kind of tricked me as he got me doing sitting squats, pushes and pulls, by gettning me on my passion with Coastal Horizons, Interfaith Hospitality, WHA, and even Honors at work...he winked after i was into my second set as I kind of grunted and said.."didn't notice I increased the weight today, did ya!" and he laughed! yeah..i noticed...but I was too busy talking! HA! Lord...I bet you could do surgery on me without anything to numb me if you get me on a tear...HA! Anyway..what was incredible, as he pointed out was that I was doing all this and I was talking! Not gasping for air..but was actually able to talk! Progress...again..progress!
Anyway...we did the rest and it was an amazing workout! Again..his help is such a blessing! BTW: He and Aimmee are doing a team for the March of Dimes to honor Kayleigh..the spirtit that really inspired all of this! I really hope that all of you will support that in some way this year! http://www.marchforbabies.org/personal_page.asp?pp=2913657&ct=4&w=4042648&u=aimeefreeman
It is a great day!
See ya'll tomorrow!
Bo
I love that I get up so easily...not taking if for granted and I am not getting cocky...but it really feels good to have a routine..Having a little less stress from last night also helped today! I want to keep this up so badly because if feels really really good...and yes! I got up this am at 6:15 and was out the door at 6:35...down the road and on the eliptical and moving at 6:38! I decided this morning that since I cannot get in 30..why not try..and I say try, to go alittle faster as long as I do not exceed my heartrate...I went 6.0 miles and hour and was able to maintain..the little calorie counter said that I burnt 200 calories in that 15 minutes! I love that!
Adam kept me taking and kind of tricked me as he got me doing sitting squats, pushes and pulls, by gettning me on my passion with Coastal Horizons, Interfaith Hospitality, WHA, and even Honors at work...he winked after i was into my second set as I kind of grunted and said.."didn't notice I increased the weight today, did ya!" and he laughed! yeah..i noticed...but I was too busy talking! HA! Lord...I bet you could do surgery on me without anything to numb me if you get me on a tear...HA! Anyway..what was incredible, as he pointed out was that I was doing all this and I was talking! Not gasping for air..but was actually able to talk! Progress...again..progress!
Anyway...we did the rest and it was an amazing workout! Again..his help is such a blessing! BTW: He and Aimmee are doing a team for the March of Dimes to honor Kayleigh..the spirtit that really inspired all of this! I really hope that all of you will support that in some way this year! http://www.marchforbabies.org/personal_page.asp?pp=2913657&ct=4&w=4042648&u=aimeefreeman
It is a great day!
See ya'll tomorrow!
Bo
Thursday, January 28, 2010
Day 23 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
oh yeah...falling to sleep watching Bond..James Bond..and the man with the Golden Gun..was just the trick around nine o'clock..course that now means that everyone knows I missed the president, but I SWEAR i have watched it on line today and he was stunning..just a shame we are so divided still! Oh well...got up and went to the gym...and I felt really good! Did my 30 minutes (no one in this morning on the machines, so I got the titanic machine!)...and I broke the rule about looking and saw this really fit man working out with his trainer below and low and behold he was doing laterals with the five pound dumbells!!! He did not look silly as all and I guess I should stop being so hyper critical and focus on what I am doing..and realize that I am just blessed tobe doing this at all! :)
Anyway..the 30 minutes went by pretty fast and I was thinking of going an extra 10..but I had to get to work..so I will add a little more on Saturday maybe when I am not pressed for time.
Eating is still going well and actually hunger pains are not as bad. Yesterday was Rotary and I love Rotary, but as i have said we eat at Carraba's...and while their food is amazingly fresh and great..I just cannot do the pasta right now. The owner jonathon does me up right be doing a caeser salasd with grilled chicken instead and it is awesome..I know..the caeser is pretty high fat..but i consider it my one cheat for the week. I also did well for dinner with our new favorite meal of the chicken breast, cooked without oil or butter, seasoned and then sauteed with spinach and marinara...it is SOOOOO good and there is no need for pasta, starch, or anything like that! I had a small salad, but one portion of this and I was full! How cool is that! I love that we have left overs these days!
Anyhoo...wearing those other pair of pants that I bought before christmas and they make be look pudgy cause they are too big! HAHAHAHAHA! Oh its a great day!
Another friend of mine is on this journey and I want to give a shout out to Robyn who has lost 65lbs! YOU GO! We are moving along!
Looking forward to a great weekend!
thanks be to God!
Anyway..the 30 minutes went by pretty fast and I was thinking of going an extra 10..but I had to get to work..so I will add a little more on Saturday maybe when I am not pressed for time.
Eating is still going well and actually hunger pains are not as bad. Yesterday was Rotary and I love Rotary, but as i have said we eat at Carraba's...and while their food is amazingly fresh and great..I just cannot do the pasta right now. The owner jonathon does me up right be doing a caeser salasd with grilled chicken instead and it is awesome..I know..the caeser is pretty high fat..but i consider it my one cheat for the week. I also did well for dinner with our new favorite meal of the chicken breast, cooked without oil or butter, seasoned and then sauteed with spinach and marinara...it is SOOOOO good and there is no need for pasta, starch, or anything like that! I had a small salad, but one portion of this and I was full! How cool is that! I love that we have left overs these days!
Anyhoo...wearing those other pair of pants that I bought before christmas and they make be look pudgy cause they are too big! HAHAHAHAHA! Oh its a great day!
Another friend of mine is on this journey and I want to give a shout out to Robyn who has lost 65lbs! YOU GO! We are moving along!
Looking forward to a great weekend!
thanks be to God!
Wednesday, January 27, 2010
Day 22 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
WOW! What a difference a really good night sleep makes! I got up this morning and felt like a million bucks and was ready to do! Michael is better today..and that made me feel better too. Got to the gym and all the titanic machines (smile...the ones that look out over the top gallery) were full, so like a lost puppy I was not sure what to do...I found out that there were machines like those in the Cardio Getaway room (the dark, quiet room they have there that is built like a theater)..so I made my way in and did 20 minutes on teh eliptical to get started! Then..I was ready for training. Adam and I got the legos and I did my Music Man Routine ("76 trumpones led the big parade...) as I stepped up and raised my knee and then alternated to keep my heart rate up..then did sitting squats, pushes, and pull downs, then alternated back through three times. each time he had me on the leggos doing my broadway best...and keeping my heart rate up! The sun came up..and the best part about being at the gym this time of morning is those amazingly big windows and looking at that beautful sunrise! talk about inspiration!!!!
This morning Adam got me on the Fat's Domino machine..it was this thing that twists your torso wihout putting me in traction...so I did my "common baby. let's do the twist" best and actually it was not that bad...hopefully it will help to deflate the roll around my mid section and stregthen my core. Then he had me on the mat doing the leg lifts to toe touch crunches, alternating legs, then on my belly with one arm and the opposite leg up, then alternate, then both arms up and both legs up..and again! :) What was great was how much CLOSER TO THE FLOOR I AM since my waist is slowly but surely slimmiung down adn how much easier it is to lift my legs!!
So after all this I look up and it is ONLY 7:30! We are doing more and working faster..but as Adam says...not working the machines faster.."speed can kill"..it is just there is not as much need to rest or get form..so we can do more now! It is so cool! (kind-of..cause I ahve to admit, I was tired! HA!)
But on we went. Adam got the half ball thingy (oh my favorite) and I got on it...both feet with 7.5 poud weight..he had me do curls then up over my head..after about 15 of those..feet began to burn like HELL!
Now..I have given a shout out to NEW BALANCE of wilmington before..but let me tell you...I have learned that having the right equipment is VERY important..I remember that first night trying to be on that ball with those LL bean walking shoes and let me tell you, I would never be able to make it without these shoes! They are worth every dollar! Hell! all the money I am saving from not eating fast foot and pizza have already paid for them!
Anyway, Adam had placed me in from of the big mirrors..I just could not do it! I had to face out..Now, if you have been following this, you knwo I have been working on my thinking and I am pretty funny and postive and all that..but standing in the mirror and watching myself is tough...Adam saw my wince adn said "you know, this is the last day you will see yourself that way the way you are working" and I know he is right...he was incredibly supportive...and I am not awful or grotesque..I just...well, it was just what I needed today...I swore I would be honest in this blog..so there it is. I am so very happy about all this, but there are some things that are still hard for me..and those giant mirrors..well, I will face them a little slower! :)
But..after i turned around, we did two other exercies on the ball and called it a day! So much more and then stretched! Talk about feeling accomplished! It was awesome!
So, I got home and let me tell you...I went in the closet..and before Christmas i had purchased four pairs of pants. When they came, I was devastated becuase they did not fit. Not one pair. I was humiliated. Well, I thought this morning, "Why not" and I pulled a pair down and slipped them on. They fit beautifully! with room to spare! Talk about a boost to add to the boost!
Thanks be to God!
This morning Adam got me on the Fat's Domino machine..it was this thing that twists your torso wihout putting me in traction...so I did my "common baby. let's do the twist" best and actually it was not that bad...hopefully it will help to deflate the roll around my mid section and stregthen my core. Then he had me on the mat doing the leg lifts to toe touch crunches, alternating legs, then on my belly with one arm and the opposite leg up, then alternate, then both arms up and both legs up..and again! :) What was great was how much CLOSER TO THE FLOOR I AM since my waist is slowly but surely slimmiung down adn how much easier it is to lift my legs!!
So after all this I look up and it is ONLY 7:30! We are doing more and working faster..but as Adam says...not working the machines faster.."speed can kill"..it is just there is not as much need to rest or get form..so we can do more now! It is so cool! (kind-of..cause I ahve to admit, I was tired! HA!)
But on we went. Adam got the half ball thingy (oh my favorite) and I got on it...both feet with 7.5 poud weight..he had me do curls then up over my head..after about 15 of those..feet began to burn like HELL!
Now..I have given a shout out to NEW BALANCE of wilmington before..but let me tell you...I have learned that having the right equipment is VERY important..I remember that first night trying to be on that ball with those LL bean walking shoes and let me tell you, I would never be able to make it without these shoes! They are worth every dollar! Hell! all the money I am saving from not eating fast foot and pizza have already paid for them!
Anyway, Adam had placed me in from of the big mirrors..I just could not do it! I had to face out..Now, if you have been following this, you knwo I have been working on my thinking and I am pretty funny and postive and all that..but standing in the mirror and watching myself is tough...Adam saw my wince adn said "you know, this is the last day you will see yourself that way the way you are working" and I know he is right...he was incredibly supportive...and I am not awful or grotesque..I just...well, it was just what I needed today...I swore I would be honest in this blog..so there it is. I am so very happy about all this, but there are some things that are still hard for me..and those giant mirrors..well, I will face them a little slower! :)
But..after i turned around, we did two other exercies on the ball and called it a day! So much more and then stretched! Talk about feeling accomplished! It was awesome!
So, I got home and let me tell you...I went in the closet..and before Christmas i had purchased four pairs of pants. When they came, I was devastated becuase they did not fit. Not one pair. I was humiliated. Well, I thought this morning, "Why not" and I pulled a pair down and slipped them on. They fit beautifully! with room to spare! Talk about a boost to add to the boost!
Thanks be to God!
Tuesday, January 26, 2010
Day 21 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Got up! Yep! Got up bright and early..headed on over to O2 and did my 30 minutes of cardio!
Felt great!
I am just plain tired tonight. Frankly, althouh I am grateful for the day, I am a little blah. It has been really busy today and I feel like I could go to sleep right now. (its 8p)
Sorry for the short post, but will catch you all tomorrow!
Blessings and happy tomorrow's!
Felt great!
I am just plain tired tonight. Frankly, althouh I am grateful for the day, I am a little blah. It has been really busy today and I feel like I could go to sleep right now. (its 8p)
Sorry for the short post, but will catch you all tomorrow!
Blessings and happy tomorrow's!
Monday, January 25, 2010
Day 20 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Got up this morning...wonderful storms...but like the post office fable..neither rain, nor sleet etc....and I got to the gym! Did 15 on the eliptical and guess what...i discovered something this morning that may explain an awful lot...See, when Adam showed me the machine, he just pushed cardio, punched in my weight, my heart rate etc and said "go"...I really never learned more about the machine. If you all recall I have been flipping out cause i see others beating the band, going 8 miles an hour and just tearing it up and here I am going to 4-5 miles an hour and bustin' my tail.
I figured I was new and I was just thrilled that I made it and all and as Adam says "don't compare!!: ...well TODAY, when the 15 was over..i actually started to do the cool down..which I don't normally do...and I noticed something...all of a sudden, the handles adn the foot peddles felt all loosy goosy and I was going so fast I could not beleive it...there was hardly any resistence...and I looked at a number I had really not noticed before and it said "LEVEL" and it read "O"..and I thought "hmmm" so I stopped, got off and then hit "cardio" and got back on like I normally do and GUESS WHAT? It is at LEVEL 9!!! NO WONDER!!! it was a little hard those first few days and works my tail off!...I had to laugh...cause this was a happy circumstance....my ignorance actually helped me for once!!
So, after I got off the machine, Adam and I went to town...3 sets of sitting squats, push outs, and pull downs with step up and leg ups on the legos in between to keep my heart rate. This time when I looked in the mirror when i was doing the pull downs, I saw some progress in my arms and I actually, in my mind said something nice about the way I looked..(I think I said "not bad!" LOL!)...lot better than "you'll die fat"!
then over to the cable cross for the squats that I have a hard time with, but tried anyhow..the hardest exercise for me..the 90 degree chest presses, and then curls...after several sets (or attempts) at those..I was done! :) But it felt good to try and push through.
I have to admit that i was pretty anxious about today...Work is way busy and I had a housing commissioner's meeting and michael is still sick...so my head was not straight this morning. But somewhere throughout the day, I sought spirtual help and was reminded that I was not in control. This journey is spritual mental and physcial and all have to be in tune. That is where most my "getting off track comes from and it is a hell of a balancing act....but essential
I am to do the footwork and follow my passion...I have to do one thing at a time and amazingly I got a lot done, Micheal got to the doctor and is getting better, and I made really connections with David this am, Adam, Rebecca, Michael, Louise, John, Mom, and Ned ( I say this because I really cannot take for granted what others mean and how their presence makes such a difference...in so many ways!
anyway...I am rambling...am grateful for today!
Cape Fear Heart Walk
http://www.startcapefearnc.
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
I figured I was new and I was just thrilled that I made it and all and as Adam says "don't compare!!: ...well TODAY, when the 15 was over..i actually started to do the cool down..which I don't normally do...and I noticed something...all of a sudden, the handles adn the foot peddles felt all loosy goosy and I was going so fast I could not beleive it...there was hardly any resistence...and I looked at a number I had really not noticed before and it said "LEVEL" and it read "O"..and I thought "hmmm" so I stopped, got off and then hit "cardio" and got back on like I normally do and GUESS WHAT? It is at LEVEL 9!!! NO WONDER!!! it was a little hard those first few days and works my tail off!...I had to laugh...cause this was a happy circumstance....my ignorance actually helped me for once!!
So, after I got off the machine, Adam and I went to town...3 sets of sitting squats, push outs, and pull downs with step up and leg ups on the legos in between to keep my heart rate. This time when I looked in the mirror when i was doing the pull downs, I saw some progress in my arms and I actually, in my mind said something nice about the way I looked..(I think I said "not bad!" LOL!)...lot better than "you'll die fat"!
then over to the cable cross for the squats that I have a hard time with, but tried anyhow..the hardest exercise for me..the 90 degree chest presses, and then curls...after several sets (or attempts) at those..I was done! :) But it felt good to try and push through.
I have to admit that i was pretty anxious about today...Work is way busy and I had a housing commissioner's meeting and michael is still sick...so my head was not straight this morning. But somewhere throughout the day, I sought spirtual help and was reminded that I was not in control. This journey is spritual mental and physcial and all have to be in tune. That is where most my "getting off track comes from and it is a hell of a balancing act....but essential
I am to do the footwork and follow my passion...I have to do one thing at a time and amazingly I got a lot done, Micheal got to the doctor and is getting better, and I made really connections with David this am, Adam, Rebecca, Michael, Louise, John, Mom, and Ned ( I say this because I really cannot take for granted what others mean and how their presence makes such a difference...in so many ways!
anyway...I am rambling...am grateful for today!
Cape Fear Heart Walk
http://www.startcapefearnc.
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Sunday, January 24, 2010
Day 19 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Today has been a great day...we missed church but I doubt church missed up. Michael is actually worse with his cold and now had a fever..so being around folks is probably not a good idea right now. So, I got up and made us breakfast...got mr sicky juiced up with orange juice and and other liquids and then decided to have a day in. For months I have been wanting to work on the garage (MY ROOM! LOL!) and have not been able too due to lack of energy..time etc. So, today, I got it together and I am pleased to say that much progress was made...I did get some rest too. It was not all work today, but it felt so good to get that room straight! It is my creative space as well as storage. In the process of cleanig it up I discovered that we had purchased the 7th edition of the heart associaiton cookbook last year and some other great reading (that i am sure at the time I bought them, I as going to get right on that! LOL!). But as in everything in my life, when the time is right...it happens!
This is going to be a short entry tonight. It is my "day of rest" after all. :) I pray you all are having a blessed Sunday..and I am looking forward to a new week if I am blessed to have it one day at a time! But for today, I am VERY grateful and if the rest of the week is like today, It is going to be great and I am on the right path!
Cape Fear Heart Walk
http://www.startcapefearnc.
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
This is going to be a short entry tonight. It is my "day of rest" after all. :) I pray you all are having a blessed Sunday..and I am looking forward to a new week if I am blessed to have it one day at a time! But for today, I am VERY grateful and if the rest of the week is like today, It is going to be great and I am on the right path!
Cape Fear Heart Walk
http://www.startcapefearnc.
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Saturday, January 23, 2010
Day 18 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Lord do I want to eat like a fool today! I really do get where this is coming from....I have a little history with Bo Dean and I know that I am about 3 weeks into something new..particularly diets, I start to con the heck out of me regarding food and I start just wanting to go back into old habits. Well, not this time. I want this too badly....so, today, I talked about it out loud with Michael...actually I yelled and then laughed a little. But this is not the time to move backwards....doing good things that are making me feel good...not returning to habits that make me feel like crap!...so far today, I am on the right track and I am truly grateful!
Michael is sick as a dog and so I did not go and see my dad today or see my friend's new baby..don't want to spread this mess around. Instead we slept in this morning and then once up did some things around the house that I have been wanting to do for a long time. I had not planned on going to the gym today as I was going to go see my dad, but since I did stay here, and I was having such cravings, I decided to go after all and I got 30 minutes of Cardio in and it was really helpful! (actuall saturday at 6pm is a great time to go apparently!)
Since I really did want something "bad", like a Carrabas type dinner, I decided to get creative....so I made a chicken and mash potato dish that I am very proud of that did the trick. In the past, I wold have taken the chicken breast, dredged them in egg, white flour and seasonings, twice, and fried them in oil, crisp, then covered with marinara, melted mozzarella and parmasean with garlic mashed potatoes made with real butter and half and half. BUT tonight, I took teh chicken breast, put them in the non-stick skillet(the best investment I have EVER made in the kitchen!), cut in small pieces, cooked them over medium heat, NO OIL, with seasonings, then poured Paul Newmans Italian Sausage Marinara (3g fat), made the Idahoan mashed potatoes (the dried ones, that have 2g fat per serving..and I have these as a treat, not as a regular staple...but since they are flavored, no need for butter...and no milk or half and half!)...SO WITH no butter, half and half, oil, egg, flour, or mozzarella, I made an AWESOME meal that was delicious and I can have a salad with low fat dressing for a veg! Man, It is so awesome!
So a successful day and looking forward to tomorrow! thanks be to God!
Michael is sick as a dog and so I did not go and see my dad today or see my friend's new baby..don't want to spread this mess around. Instead we slept in this morning and then once up did some things around the house that I have been wanting to do for a long time. I had not planned on going to the gym today as I was going to go see my dad, but since I did stay here, and I was having such cravings, I decided to go after all and I got 30 minutes of Cardio in and it was really helpful! (actuall saturday at 6pm is a great time to go apparently!)
Since I really did want something "bad", like a Carrabas type dinner, I decided to get creative....so I made a chicken and mash potato dish that I am very proud of that did the trick. In the past, I wold have taken the chicken breast, dredged them in egg, white flour and seasonings, twice, and fried them in oil, crisp, then covered with marinara, melted mozzarella and parmasean with garlic mashed potatoes made with real butter and half and half. BUT tonight, I took teh chicken breast, put them in the non-stick skillet(the best investment I have EVER made in the kitchen!), cut in small pieces, cooked them over medium heat, NO OIL, with seasonings, then poured Paul Newmans Italian Sausage Marinara (3g fat), made the Idahoan mashed potatoes (the dried ones, that have 2g fat per serving..and I have these as a treat, not as a regular staple...but since they are flavored, no need for butter...and no milk or half and half!)...SO WITH no butter, half and half, oil, egg, flour, or mozzarella, I made an AWESOME meal that was delicious and I can have a salad with low fat dressing for a veg! Man, It is so awesome!
So a successful day and looking forward to tomorrow! thanks be to God!
Friday, January 22, 2010
Day 17 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Made it this morning and I was SLEEPY! but I got a text from Adam and the crud has hit him...his wife has had it this week and of course he works around the clock...so this morning he needed to take care of himeself and i was grateful that he took time for him since he does so much for me, his family and so many! So, I had a morning of Cardio and not training. Now, mind you..I had a moment or two when getting that message was likened to a snow day as an elementary school kid when for a brief and shining second I thought..well, "if teacher is not at school, I don't have to go"...and then that voice inside (sounding stranglely like the Big Moman Character in Martin Lawrence's movies) said "the hell you say! Get your ass outta that bed and go earn that gift from God". A little ashamed that I had thought that, and like a child caught in the act, I bowed my head, got up and got dressed! HAHA! :) Seriously..I did get ready and go...it is SOO amazing how I can con myself...ya know.
Last night...well yesterday, I had an up and down day...a lot to do. We have an AMAZING Sherrif here in town and we had a lunch for him, WORK is REALLY BUSY, and last night I was trying to squeeze the olsen park joint committee for the park board I am on and still make the MLK speaker event that I am on the committee of. Somehow I made all the above, but I was really pushing it...and I got the "fill the hole of anxiety and stress with food hungries" that I get...using that AWARE program. See, I know when I get stressed, I just shove food at myself. Regardless of how stressed I got though, I still made time to eat something healthy and the really cool thing is that at home, we only have good stuff now (and at the office, I have good things in FRONT of all the stuff we keep for the students).
Of course I can over do on healthier things, but i really did not last night, when it is all said and done. I just wanted to eat a giant pizza and be done with it! I just thought it through and it did not feel good at the end of that pizza...or the end of anything that would put me off track from what I was doing. I just had to chill..had to breath..talk out my frustration, my anxiety..pray a little, and whalla! I made it!
Another day of gratitude!
Today, has been good as well! I got an email from a woman who is blogging along with me and two of my facebook friends sent me recipes! How cool is that! I will write more about that tomorrow. I am off now and ready for a relaxing evening. Michael has the crud too..so I think it might be a soup kind of night....
Ya'll...I hope you have a wonderful night!
Cape Fear Heart Walk
http://www.startcapefearnc.org/
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.blogspot.com/
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Last night...well yesterday, I had an up and down day...a lot to do. We have an AMAZING Sherrif here in town and we had a lunch for him, WORK is REALLY BUSY, and last night I was trying to squeeze the olsen park joint committee for the park board I am on and still make the MLK speaker event that I am on the committee of. Somehow I made all the above, but I was really pushing it...and I got the "fill the hole of anxiety and stress with food hungries" that I get...using that AWARE program. See, I know when I get stressed, I just shove food at myself. Regardless of how stressed I got though, I still made time to eat something healthy and the really cool thing is that at home, we only have good stuff now (and at the office, I have good things in FRONT of all the stuff we keep for the students).
Of course I can over do on healthier things, but i really did not last night, when it is all said and done. I just wanted to eat a giant pizza and be done with it! I just thought it through and it did not feel good at the end of that pizza...or the end of anything that would put me off track from what I was doing. I just had to chill..had to breath..talk out my frustration, my anxiety..pray a little, and whalla! I made it!
Another day of gratitude!
Today, has been good as well! I got an email from a woman who is blogging along with me and two of my facebook friends sent me recipes! How cool is that! I will write more about that tomorrow. I am off now and ready for a relaxing evening. Michael has the crud too..so I think it might be a soup kind of night....
Ya'll...I hope you have a wonderful night!
Cape Fear Heart Walk
http://www.startcapefearnc.org/
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.blogspot.com/
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Thursday, January 21, 2010
Day 16 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Last night after work we did something we have not done in almost a year and a half. We walked on the beach! I should be kicked in the tail, I know...we live 5 minutes from wrightsville. But I have not felt like getting out and walking on the beach in so very long. I have been so tired when I come home and when we have gone near the beach, it has been just to look out or to a function. But last night, I had the energy after work to walk spend time together like we used to! It was so wonderful! The sand was freezing under my toes (I had my penny loafers on...not good beach shoes)....but it did not matter....we were out there and it was amazing...cleansing..and well, you get the picture. Blessing #...well, too many to count..but still keeping track of how abundant!
I have been fighting with cooking at home and still wanting so badly to go out to eat like we were doing. But every time I get in my head where to go, I just cannot justify spending money on food I can make at home and if it is not going to be my "free meal" night..why bother. It is actually good to cook at home and I am coming up with more and more ways to eat to our tastes, but really low in fat and high in flavor. Sorry, the books and the health guides don't have a lot of recipes that meet my needs right now....I am a type II diabetic remember, and most have either too much sugar, or rice, and or potatoes. I am still researching (and taking reccomendations)...but what i cook has to be quick and simple! I am really trying to avoid rice and potatoes as the sides for our dinner. I have been relying so heavy on those for so long and it just feels right to try and make a break for a while.
But in the interim, trying ot come up with meals that are satisfying and filling without the starchy friends has been a challenging, but rewarding adventure. Understand that I have never steamed anything besides the occassional curtain when they are first hung...but I have now successfully steamed broccolli several times! (yes, I know..I am a genuis!....water boiling..colander..lid..whalla! ooooo...like a chemist discovering cold fusion!!!)..and while I am not its biggest fan in that form (add lemon pepper and spray butter..mmmm).
Last night I added the broccoli to some marina and chicken anduli (sp) sausage and it was really good (4.5 grams of fat per link..so I had to be careful with those...but with the brocolli...no need for a lot)...and NO PASTA! :)! I have been reading up on the benefits of broccoli and the combination with tomatoes..it makes me want to do that even more! http://whfoods.org/genpage.php?tname=foodspice&dbid=9#healthbenefits
So, that is food. Today I made it again for Cardio..Thursdays do seem to be my tougher mornings..a little sleepy and had to push..but I did the 30 minutes and am ready for my day!
We have a busy one today with the MLK Speaker and a great lunch for our Sherrif....Life is good and I am grateful! One day at a time! thanks be to God!
Cape Fear Heart Walk
http://www.startcapefearnc.org/
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.blogspot.com/
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
I have been fighting with cooking at home and still wanting so badly to go out to eat like we were doing. But every time I get in my head where to go, I just cannot justify spending money on food I can make at home and if it is not going to be my "free meal" night..why bother. It is actually good to cook at home and I am coming up with more and more ways to eat to our tastes, but really low in fat and high in flavor. Sorry, the books and the health guides don't have a lot of recipes that meet my needs right now....I am a type II diabetic remember, and most have either too much sugar, or rice, and or potatoes. I am still researching (and taking reccomendations)...but what i cook has to be quick and simple! I am really trying to avoid rice and potatoes as the sides for our dinner. I have been relying so heavy on those for so long and it just feels right to try and make a break for a while.
But in the interim, trying ot come up with meals that are satisfying and filling without the starchy friends has been a challenging, but rewarding adventure. Understand that I have never steamed anything besides the occassional curtain when they are first hung...but I have now successfully steamed broccolli several times! (yes, I know..I am a genuis!....water boiling..colander..lid..whalla! ooooo...like a chemist discovering cold fusion!!!)..and while I am not its biggest fan in that form (add lemon pepper and spray butter..mmmm).
Last night I added the broccoli to some marina and chicken anduli (sp) sausage and it was really good (4.5 grams of fat per link..so I had to be careful with those...but with the brocolli...no need for a lot)...and NO PASTA! :)! I have been reading up on the benefits of broccoli and the combination with tomatoes..it makes me want to do that even more! http://whfoods.org/genpage.php?tname=foodspice&dbid=9#healthbenefits
So, that is food. Today I made it again for Cardio..Thursdays do seem to be my tougher mornings..a little sleepy and had to push..but I did the 30 minutes and am ready for my day!
We have a busy one today with the MLK Speaker and a great lunch for our Sherrif....Life is good and I am grateful! One day at a time! thanks be to God!
Cape Fear Heart Walk
http://www.startcapefearnc.org/
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.blogspot.com/
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Wednesday, January 20, 2010
Day 15 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Made it!..yeah I know..I am still excited that I made it...it is only fifteen days folks..but my butt getting up out of bed at 6:15 and heading out to the gym is still awesome to me! Feels so amazing! I am still so dazzled by how immense this gift is..it really is a gift! This morning I got a full 15 minutes of cardio in..keep my heart rate above 140 and 5.0 miles an hour! I was psyched!
Adam had a touch of the crud, but he was there too! I have to give it to him, he did not get much sleep has a ton clients, a wife and two kids that they take great care of and for, but was still there for me. I tell you, I am one very fortunate man to have his guidance. It is a blessing each day..even when it hurts! LOL! and today..well, lets just say the exercises that have always embarrassed me were the ones we focused on..and they were the upper body exercices. I have always been strong in the legs and a bear when it comes to moving things around ( I was bred from Tobacco farming folk! HA!)..but my upper body lacked...that is one of my goals to stregthen and today we worked out on the cable cross the whole time and did things that frankly I never thought I could do.
For the most part, it was pretty awesome, but there was a humbling moment when he handed me those 5 pound dumbells to work on my rotator cuff (sp) and I was burning within three repetitions...I was standing there with these iddy bitty weights, almost 6'2..over 300 pounds and 5lbs was about to make me cry! :) I had to laugh at myself for being so self concious because I know that each moment...each step makes me healthier...and who the hell cares what I look like to others...what counts is that I am getting healthy!
Of course we joked about NOT WATCHING OTHERS AND WHAT THEY DO! ...because when he had me do the extentions with one arm where you pull the thingy and punch forward, straight, it is not to do it fast like I saw others do it, it is to get the resistance and feel it through...he loved adding having me do that one on one foot! that was the Cirque De SoBo part 2! :)
The inside laterals and outside laterals were not as bad witht the dumbells as he gave me a more manly 7.5 pounds on those..LOL! But in all seriousness, everything that we did today was like a miracle to me...I was actually doing it...escpecially the squatty things and I was doing it safely and not hurting myself! I really understood why I have failed at this before..not having the instruction, guidance. It is absolutely crucial. At the end of the work out, I know I have worked, but I am not dead....In fact, I am ready for the day!
Tomorrow is cardio and I am looking forward to the machine. I am at 30 minutes but shooting for an hour ultimately...I have to figure out music to keep me inspired. Right now.."I'm going to the meeting" and "shut up and start Praying" do it for me!
anyway..I am on track with food...in fact..today I had to skip rotary cause of work stuff that had to get done and I had tuna on wheat (see, Bo Dean is eating BROWN BREAD!!!..I think that is one of the signs of the next coming..stay tuned) and a salad!!! LOVE IT and felt good about it! My life was absolutely completed when I found out that Duke's mayonaise made a low fat version..proving once again the mercy and love of our God! :)
Adam had a touch of the crud, but he was there too! I have to give it to him, he did not get much sleep has a ton clients, a wife and two kids that they take great care of and for, but was still there for me. I tell you, I am one very fortunate man to have his guidance. It is a blessing each day..even when it hurts! LOL! and today..well, lets just say the exercises that have always embarrassed me were the ones we focused on..and they were the upper body exercices. I have always been strong in the legs and a bear when it comes to moving things around ( I was bred from Tobacco farming folk! HA!)..but my upper body lacked...that is one of my goals to stregthen and today we worked out on the cable cross the whole time and did things that frankly I never thought I could do.
For the most part, it was pretty awesome, but there was a humbling moment when he handed me those 5 pound dumbells to work on my rotator cuff (sp) and I was burning within three repetitions...I was standing there with these iddy bitty weights, almost 6'2..over 300 pounds and 5lbs was about to make me cry! :) I had to laugh at myself for being so self concious because I know that each moment...each step makes me healthier...and who the hell cares what I look like to others...what counts is that I am getting healthy!
Of course we joked about NOT WATCHING OTHERS AND WHAT THEY DO! ...because when he had me do the extentions with one arm where you pull the thingy and punch forward, straight, it is not to do it fast like I saw others do it, it is to get the resistance and feel it through...he loved adding having me do that one on one foot! that was the Cirque De SoBo part 2! :)
The inside laterals and outside laterals were not as bad witht the dumbells as he gave me a more manly 7.5 pounds on those..LOL! But in all seriousness, everything that we did today was like a miracle to me...I was actually doing it...escpecially the squatty things and I was doing it safely and not hurting myself! I really understood why I have failed at this before..not having the instruction, guidance. It is absolutely crucial. At the end of the work out, I know I have worked, but I am not dead....In fact, I am ready for the day!
Tomorrow is cardio and I am looking forward to the machine. I am at 30 minutes but shooting for an hour ultimately...I have to figure out music to keep me inspired. Right now.."I'm going to the meeting" and "shut up and start Praying" do it for me!
anyway..I am on track with food...in fact..today I had to skip rotary cause of work stuff that had to get done and I had tuna on wheat (see, Bo Dean is eating BROWN BREAD!!!..I think that is one of the signs of the next coming..stay tuned) and a salad!!! LOVE IT and felt good about it! My life was absolutely completed when I found out that Duke's mayonaise made a low fat version..proving once again the mercy and love of our God! :)
Tuesday, January 19, 2010
Day 14 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Made it this morning! yep! was a little more than dragging becuase I just could not sleep last night. I think the Claritin D really had me going. Still have this mess but I am pushing through! :) This morning's cardio was a little sluggish..but I maintained above my range in my heart rate, stayed above my goal for my timing and 30 minutes later...well...I did it! It fells so good! :)
I did not mention yesterday that Adam and I talked about my Compare and Despair episode! :) Compare and Despair is something I was taught years ago when you judge someone's outsides by your insides...and it only brings about misery for you..and potentially others. I was on the eliptical and looked over at the person next to me who was doing twice the speed I was doing and got to thinking how much I sucked at this! I thought that I was really failing and I must be doing something wrong. I have had the thought when looking around at others doing exercises that looked a whole lot tougher than mine and they not looking more fit, yet looking fine..I asked Adam if I was doing enough? He was quick to remind me NOT to watch others. What they are doing might not be correct, but also, what they are doing, more importantly, may not be correct for me! He asked me if, when on the eliptical, did I have my heart rate at target? I said yes. Was I burning calories and getting the work out and showing improvement on my resistance? I said yes..then, that is waht I need to focus on! Not what others are doing!! Funny...that lesson is one that keeps being repeated for me! It was a great reminder and one that really put me back on track! Today, I am doing wonderfully and it is building to more and more things. In 14 days, I am already doing things that on day one, I could not do and then some!
Given this mess in my chest, I am going to work today as best I can and then take it easy..but I am here and it is another blessed day!
Cape Fear Heart Walk
http://www.startcapefearnc.org/
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.blogspot.com/
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
I did not mention yesterday that Adam and I talked about my Compare and Despair episode! :) Compare and Despair is something I was taught years ago when you judge someone's outsides by your insides...and it only brings about misery for you..and potentially others. I was on the eliptical and looked over at the person next to me who was doing twice the speed I was doing and got to thinking how much I sucked at this! I thought that I was really failing and I must be doing something wrong. I have had the thought when looking around at others doing exercises that looked a whole lot tougher than mine and they not looking more fit, yet looking fine..I asked Adam if I was doing enough? He was quick to remind me NOT to watch others. What they are doing might not be correct, but also, what they are doing, more importantly, may not be correct for me! He asked me if, when on the eliptical, did I have my heart rate at target? I said yes. Was I burning calories and getting the work out and showing improvement on my resistance? I said yes..then, that is waht I need to focus on! Not what others are doing!! Funny...that lesson is one that keeps being repeated for me! It was a great reminder and one that really put me back on track! Today, I am doing wonderfully and it is building to more and more things. In 14 days, I am already doing things that on day one, I could not do and then some!
Given this mess in my chest, I am going to work today as best I can and then take it easy..but I am here and it is another blessed day!
Cape Fear Heart Walk
http://www.startcapefearnc.org/
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.blogspot.com/
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Monday, January 18, 2010
Day 13 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Made it! even though today is a holiday and I am definitely still sick...I got my butt up and made it to the gym with time enough to do cardio for 15 and ready to roll. This congestion showed in fatigue as Adam started me out on some new exercises...but we marched on....
It is the 13th day, and while I try not to buy into all that superstition mess, I may decide that 13th is actually good fortune as we weighed in this am...and...drum roll please.....I have lost EIGHT pounds to date! yep! I have given birth to a mini me..my weight at the time of my birth has been expunged from my body! I was elated as was Adam! that is 27% of my first goal of getting under 300...and 8% of my total goal! Moreover..it is less pull on my heart and lungs and more heart health! that was quite a lift before I was put on the rack...I mean the exercise machines! :)
today we learned about ropes, balls, and pulleys in a little lesson I like to call Cirque de SoBO! It was not enough that I had to stand on the half ball and feel the fires of hell on one foot....now I got to stand on the half ball...both feet squarely planted and squat...yes, that's right..butt out...back straight...balancing on a ball...and squat. Oh the joy that was that moment in time...those repetitions...the fire burning from the feet up the legs and into the..well. butt! :)
Then, I got to kneel and pull a rope like a greek model doing a pose for a sculptor..knee down closest to the machine....other knee straight out...pull down..arms straight out...and then straight across keeping arms straight....then switch the other side.
Just when I thought that there could be no more fun for today...Adam got out the big blue ball (leave it alone!). I asked him if those had ever popped under the weight of a person and with a complete deadpan..he said " not yet, but we will see" Love the sense of humor! Then he got dumbells and showed me how I was to sit and then roll myself out so that my legs were in front of me and only my shoulders and neck where on the ball...then I would do exercises with the dumbell by taking them 90 degrees to a straigth up touching position and back.....Oh yeah! (I thought, as I visualized myself rolling off that thing and hitting the floor).....but...wait for it...I DID IT! and not only did i do it...we went up to the 15 pounders and that was comfortable! we also used the ball for me to sit on and do pull downs under my chin...and again..increased the weight! I was elated! I have to tell you...each time he brings out something new it is scary, but when i figure I can do it...it is amazing...He keeps reminding me that slow and steady...building muscles to do more exerices...will "win the race". You don't have to kill yourself. You do have to keep that heart rate up and work those muscles..but you have to build to it. Today was about balance and doing things to work all sorts of areas that a stationery machine could never do.
Lastly we did the fly thingys on the floor where I lay on my back and lift one arm and then the opposite leg at the same time and then the opposite and then every third i left all together...It was amaizng how much better all that is! The first day I could barely do any..now i just do them! He also had me do crunches where I was reaching for a target with my hands...
So, no high wire act...but I did have a good work out..and I pray that this cough and congestion will leave soon!
I have attached the "aware" program below that Adam gave me. It is really helping me with my eating. Already I am starting to see some of my paterns and triggers and it is awesome to be able to start some corrective resoposes.
I am in today with a brief outing so that I can fully recover from this cold thingy! But looking forward to Cardio tommorrow!
A.W.A.R.E. Program
Food is the number one building block, but sometimes the toughest battle to defeat when trying to reach your fitness goals. When you look at or use food in a negative way, it will cause you great strain on your goals. You need to be aware of your eating habits and train your mind to make the nutrition portion of your goals the easy part of your program.
To develop a healthy relationship with food that keeps you healthy and fit, it's imperative to become consciously aware of what you believe about food, and how you use food outside of your physical needs.
I believe that emotional eating - although it may appear very complex and challenging to overcome at first - is really a very simple problem revolving around two primary issues:
1) Our beliefs about what food means to us.
2) the simple fact that we sometimes eat for reasons other than to satisfy physical hunger or physiological needs.
In other words, we sometimes eat for all the wrong reasons.
10 Common Reasons For Emotional Eating:
1) To obtain a good feeling
2) For comfort
3) Out of sheer boredom
4) Out of habit (for example, every time you watch TV)
5) For social reasons
6) To cope with stressful events
7) To fill a void or missing need
8) To recapture a feeling or memory associated with a food
9) To cope with depression
10) To cope with other feelings such as anger, loneliness, frustration, disappointment, grief, lack of control or anxiety
Sometimes eating for other reasons are caused by peer pressure, such as a social event, family get-together, birthdays or holidays.
There are five simple steps to this process, which I call the AWARE Program
1) Become AWARE of your emotional eating behavior patterns
2) WATCH out for the thoughts, emotions, events and situations that trigger those behavior patterns
3) ARREST the patterns when they happen
4) REPLACE the old emotional eating behavior with more constructive alternatives, outlets or coping mechanisms to satisfy the emotional need.
5) ESTABLISH new beliefs about food and the right reasons for eating, then repeat them as affirmations until they're hard-wired in as the new pattern. (This is the most important step)
STEP 1 - Become AWARE of your emotional eating patterns
Awareness is the starting point of changing ANY behavior. One of the biggest challenges with emotional eating is the fact that you may be unaware that it's even occurring.
We all can make choices and use willpower, but at the same time, almost all of our behaviors ever day are automatic. It's called habit.
The majority of behaviors you carry out on a daily basis are habits. Habits are actions or repetitive behavior patterns that are carried out under the direction and guidance of your subconscious mind.
For example: When you get up in the morning, you do certain things in a certain way time and time again. You get dressed, tie your shoes, shower, brush your teeth, drive your car to work and so on.
All of these are habit patterns. You don't have to think about them anymore or use willpower because they've been repeated so many times, they're now unconsciously carried out.
Well, guess what? Your eating behaviors all day long are also habit patterns.
Eating habits typically form at a young age and your patterns will continue unless you are aware of those patterns and can break those habits with substitutions.
It is absolutely critical to pay attention and become acutely aware of your habitual eating behaviors, until new behaviors take over and become the new habits. Some people call this "conscious eating" or "mindful eating" and it is the opposite of "mindless eating" or "impulse eating," and it is the first step to end emotional eating.
EXERCISE: Make a list of behaviors you repeat every day that have become habit patterns. Focus on your eating and exercise behaviors, but take your time and think hard about every little pattern that you can. This way, you will begin to become aware of and respect the power of habit.
EXERCISE: Keep a food journal that includes nutrition information as well as a diary of your personal thoughts and feelings, for at least 4-12 weeks, at least once, when you first begin changing your lifestyle. Keeping a food journal for life is not necessary, but in the early stages when you are first developing new habits, there is absolutely NO substitute for a food journal. It not only readies your awareness of what you've been eating, it's an education in nutrition that simply cannot be obtained in any other way.
STEP 2 - WATCH out of for thoughts, emotions, events and situations that trigger emotional eating.
Every person has different emotional eating triggers or cues. Some people have many. So it's time for a little investigation. What are your emotional eating triggers? Where will the "scene of the crime" be? Keep in mind that common triggers can include emotions, events and even places.
For example - triggers can come from:
1) Stress
2) Loneliness
3) Boredom
4) Anger
5) Frustration
6) Sadness
7) Depression
8) Feeling unappreciated or ignored
9) Parties
10) Buffets
11) Restaurants
12) Television
13) Your workplace
14) Specific people (who "push your buttons")
EXERCISE: Make a list of all the things, people, places and events that "push your emotional buttons."
When you've identified and written down all your most likely triggers, you've already raised your awareness level and you'll be more conscious of these triggers when they happen. This also allows you to draw up a battle plan and shore up your defenses to eliminate their influences on you in the future.
For example, you can set up your environment - your refrigerator, your kitchen, your home, and your office - to give you the greatest chances for success. For starters, you can keep unsupportive foods out of your house. You can't eat what's not there and what's out of sight is out of mind. Make it extremely inconvenient to get access to comfort foods. Do not kid yourself, if your kitchen or office is stocked with junk food, YOU WILL eat it when the opportunity presents itself. Keep lots of what you DO want to eat well stocked and out in plain view. Place large bowls of fresh fruit on your countertop, keep raw vegetables in the front of your refrigerator and keep jugs or bottles of pure water always within arm's reach.
If certain people or places are triggers for inappropriate eating, come up with a strategy in advance so you can be prepared to handle them when they happen. For example: It helps if you anticipate peer pressure such as invitations to eat too much or eat the wrong foods, by planning a "rebuttal" for every comment you are likely to hear in those situations.
Here are some ideas:
1) "Well, maybe it does taste good, but nothing tastes as good as being lean feels."
2) "Eat more food? Are you kidding? I already have enough calories stored on my butt and thighs. No thank you."
3) "It's not important that I EAT with family, It is important that I BE with family."
4) "It's not about missing out on sweets, it's about missing out on the life I deserve as a lean, healthy person."
5) "It's not about losing freedom to eat whatever I want, It's about not being a slave to food."
EXERCISE: Think about situations where you know you will be pressured to eat inappropriately by other people in your social circle. Write down the things that they may say to you, and write several rebuttals for each one.
STEP 3 - ARREST the pattern when it happens
Once you've begun to develop conscious AWAREness of your behaviors and yours WATCHing out for the feelings, events, places and people that trigger them, you can interrupt or break the pattern the moment you realize it's happening. I like to call it ARRESTING the pattern.
When you feel the urge or temptation for the inappropriate behavior, that's an important moment of decision. When you've been alert and WATCHing for your common triggers, you now have the opportunity to "think before you eat."
Start by simply saying STOP!!! and use some creative procrastination to remind yourself what this kind of eating will do to you.
For example: "Am I eating this because I'm hungry and need to feed my muscles and boost my energy or am I eating for another reason? If the latter, ask yourself why you are eating.
Continue asking yourself some questions that will make you realize you were about to eat mindlessly. One that works for me is: "Do I really want this processed junk to become a part of every cell in my body, my biceps, my brain, my lungs or my stomach." Then I ask myself, "How will I feel after I've eaten this?"
Some other example questions to ask yourself are: "Is eating this worth it?" or "Is eating this going to move me closer to or further away from my goal?"
EXERCISE: Write down your top ten questions to ask yourself when in this situation that will motivate you and drive you closer to your personal fitness goals.
STEP 4: REPLACE the old behaviors with positive alternative or more constructive outlets that give you the same feeling.
If you are eating to obtain a certain positive feeling, or to cope with a negative feeling, it's important to realize there are ALWAYS alternatives and more constructive ways to obtain or satisfy ANY feeling. Remember, it's not about the food, it's about getting a feeling. You may have a belief that it's only food that will make you feel better, but is that really true? I am positive you can REPLACE that belief if you'd like.
For example: "I used to believe that eating would make me feel good, but now I realize that overeating only made me feel sluggish, bloated, fatigued and guilty afterwards and it wasn't worth it for any short-lived pleasure I got. What really makes me feel good is being in control and the victory I feel from becoming fitter, healthier and better than the me of yesterday."
Try out that belief and find other ways to get that "good" feeling in its place.
Some examples:
1) When some people get upset, they will reach for food to cure the upset feeling. Others will workout by hitting the gym, go for a run, punch a heavy bag, or take a kickboxing class.
2) When some people get stressed, they reach for food to suppress the stress. Others find ways to relax, meditate, do yoga, go for a walk or simply remove yourself from the stress.
3) When some people get depressed, they drown in their sorrows with alcohol or binge eating. Others reach out to their friends and loved ones to talk their way through it with the help of a sympathetic and supportive pair of ears.
It is simple when you simply understand that there are always alternative behaviors, you will never feel trapped again. Changing you settings can greatly increase the change in your feelings. Exercise and physical movement are some of the best ways to change your feelings. Other way are to simply break focus away from whatever was troubling you and change your focus and your thoughts to something different and something positive.
EXERCISE: List as many positive REPLACEMENTS as you possibly can that you will and want to engage in when you have become AWARE of your triggers and ARRESTED the problem.
STEP 5: ESTABLISH new beliefs about food and the right reasons for eating, then repeat them until they become your new pattern.
The single most powerful strategy for ending emotional eating or any other negative behavior or undesirable habit is within the power of your beliefs.
Why is it that vegetarians with strong beliefs are not even tempted to eat meat? Why is it that natural health advocates with strong beliefs are not even tempted to eat artificial sweeteners or drink diet soda? Why is it that non drinkers with strong beliefs are not even tempted by a sip of wine? Why is it that an elite athlete is not even tempted to break his or her dietary regimen leading up to a competition?
It's not that they feel the temptation and have some superhuman will power that lets them easily say no. When the belief is truly strong, there is simply no temptation. It's not even an option. If a certain behavior violates your beliefs or values, you won't have to stop yourself from doing it using willpower, you simply won't be able to do it anymore. Doing it would feel totally impossible. It's almost like your neurology short circuits before you can act against your beliefs.
People don't always do what they say, but they will always do what they believe and value.
Most people are unaware of their own beliefs, but the power of a metaphor describing your beliefs can have a great impact on your life in all facets. If you believed your body was a "gift" a "temple" and a "lean, fine-tuned machine," how do you think that would affect your behavior? I have never met anyone who talked about their body with this type of language, had a challenge with inappropriate eating behaviors or obesity. Think hard about that.
Using metaphors to describe your beliefs are powerful ways to help you develop new beliefs and toss out the bad habits. Not only to strengthen your beliefs, but metaphors are great ways to describe healthy food.
Examples:
1) Food is like fuel to your body
2) Food is like a powerful drug
3) Food is to the body like bricks are to a building
4) Eating small meals frequently is like stoking your metabolic furnace
5) Fresh whole fruit is like natures candy
6) Lean protein is the lean muscle builder
EXERCISE: If you use metaphors to describe your body and the food you eat, whether they are positive or negative, write them all down so you begin to become AWARE of them. If you don't use metaphors yet, make a list of all the positive metaphors you could start using today. "My body is like a ________." "Food is like_________." ***Remember, your brain is the most incredible super-computer with almost unlimited capacity to learn and to make new associations and neural connections. You can create neural associations between eating healthy, nutritious foods and positive feelings. You can learn anything. You can create new meanings. You can develop new beliefs. You can express those beliefs with new metaphors.
While we are talking about metaphors, why not change your choice of words when it comes to behaviors.
For example: If you are angry and you describe your state as "boiling mad," why not change it to "I'm a little irked at the moment," or "I'm a wee bit peeved." (It might even break your state and make you laugh)
Other examples:
1) "Stress is an essential part of like because that's how we grow. Without stress we never grow. I embrace stress because stress is a stimulus for growth."
2) "Stress is okay. What's bad for me is continuous stress without release. So when I feel constant stress is starting to put pressure on me, that's my signal to rest, relax and recover. I work hard and sometimes it's stressful, but then I play hard and relax!"
3) "Use food when I feel stressed? HECK NO! food is good for fuel and for feeding muscles, but it's a terrible way to de-stress because if you eat inappropriately, you only feel MORE stressed afterwards."
4) "It's not food that I really want or need when I feel over-stressed, it's rest and relaxation...I just need a better balance between stress and relaxation.
***If you change your perspective, you can change your behaviors.
Having strong beliefs about your body, food, eating, exercise is enough to deal without willpower, but adding your value system to the mix will out willpower out of its misery.
We may have completed this exercise before, but answer these questions to bring out your value system in your goals. You answer on your own, but I placed examples in to get my point across.
What's important to you about reaching your goal of reducing your weight from 185lbs to 135lbs?
Answer: If I look better, I will feel better physically, have more energy and I will feel better about myself.
Questions: What's important to you about looking better physically, having more energy and feeling better about yourself?
Answer: I will feel more confident and especially in interviews so I can advance my career and get the type of job I want. I will feel more attractive and be able to approach men more easily.
Question: If you get the type of job you want, what is important about that?
Answer: I will make more money and won't hate my job.
Question: What is important about making more money and not hating your job?
Answer: I won't have to worry about paying the bills and I will have the freedom to do what I want, when I want and with whom I want.
Question: So when you reach your ideal weight goal, you will feel better physically, you will feel better about yourself, you will be more confident, you will attract men, advance your career and make more money?
Answer: YES!
That is a very powerful list of motivators that dictate what your values are so you can dig deep within yourself to program your subconscious mind with your new beliefs.
EXERCISE: With the same technique as above and to find out your true beliefs and values that most importantly consist of your health goals, answer these four questions and dig really deep.
1) What do you believe food is for?
2) What do you believe about your body?
3) What do you believe about eating?
4) What do you believe about exercise?
You may come up with many answers for each one, but after you have dug really deep to find your beliefs and values, ask yourself which beliefs are going to get your toward your goals. Once you narrowed down your beliefs, act as if you are a lawyer in the courtroom and question that belief, weaken it, dismantle it and grab that belief and put it on the stand. Challenge that belief and try to find evidence that it is not true, consider where you got the beliefs and if they are your beliefs or someone else's. If the belief's aren't serving you and will help you reach your goals, replace it with something that will. There is a law that states that when you remove something from your life, something else will take its place unless you put something in its place. Replace it, don't remove it.
EXERCISE: PUTTING YOUR BELIEFS TO WORK
When you narrow down your empowering beliefs, your goal is to keep it, strengthen it and reinforce it. You do that by putting your beliefs in writing and turning them in to "Affirmations" (some people may call them "declarations")
Write your affirmations just like you would for any other goal except you don't need to include a deadline, as a belief is something you want to hold on to as long as it serves you.
Remember these four points: Specific, Personal, Positive and Present Tense.
So just as you did with your goals, write your affirmations down on paper every day and read them to yourself throughout the day. Read them in the morning, whenever you can in the afternoon and just before you go to bed. Just as your goal card, you should carry these affirmations around with you where you are reminded of your beliefs every time you reach in your pocket or in your purse.
Examples: Here are 4 core beliefs about food that highly fit and lean people have, which if you follow and believe, you will be one of those people too.
1) Food is construction material for the body - "Good food is "construction material...what I eat is building material for my muscles and every other cell and tissue in my body."
2) Food is for energy/food is fuel for the body - "Good food is fuel. I will only be as energetic as the fuel I put into my bodily engine."
3) Food is for stoking the furnace of your metabolism - "When I eat good food in small, frequent meals, it stokes my metabolic furnace."
4) Food is for creating optimal health - "Food is the most powerful drug. Good food contains every nutrient I need for perfect health."
Example: 10 beliefs and affirmations about food for balance, happiness and long term success
1) "It's okay to eat for enjoyment or social reasons if I do it consciously and mindfully and I stay within the compliance and quantity limits I set for myself in advance."
2) "I am totally conscious and aware of my beliefs about food and the reasons I eat."
3) "When I feel stressed or depressed, I already have or I can easily find alternate coping mechanisms to deal with those feelings."
4) "Healthy food that helps you burn fat and build muscle can be prepared in delicious ways."
5) "I realize that good can be one of life's great pleasures and that completely denying myself of foods I enjoy is not productive in the long term."
6) "If I set a compliance rule for myself, then there's really no such thing as forbidden foods. As long as I obey the law of calorie balance and eat only small amounts of my favorite treat foods, I can still be healthy, develop a great body, and enjoy my foods in moderation."
7) "I don't have to be perfect. If I eat healthy, natural, fat-burning, muscle building foods 90% of the time or more, I know I will get good results."
8) "If I want better results, faster, I realize that I may need to tighten up my nutritional compliance and I'm willing to do it if that's what it takes."
9) "Everything I eat will have some effect on my body but I realize that what I eat once in a while doesn't impact me that much."
10) "What's most important is what I eat habitually, every day, week after week, month after month, so I'm very cautious about what I eat repeatedly. I understand and have great respect for the power that of habits."
In closing, remember that all beliefs have an effect on you either in a positive or negative way. Sometimes you follow all the steps of the AWARE program, but you still struggle with eating, goals or exercise, maybe you have a larger or global belief that is like an umbrella which covers and blocks your ability to believe in this program 100%. Follow the same steps in to creating a belief that allows you to replace that belief with a much more positive one and you will succeed.
Always remember that belief power is 1,000 times stronger than will power. I believe in this program and so do hundreds of my clients who have changed their beliefs and are walking around "right now" at their goal weight and feeling very good about themselves.
It is the 13th day, and while I try not to buy into all that superstition mess, I may decide that 13th is actually good fortune as we weighed in this am...and...drum roll please.....I have lost EIGHT pounds to date! yep! I have given birth to a mini me..my weight at the time of my birth has been expunged from my body! I was elated as was Adam! that is 27% of my first goal of getting under 300...and 8% of my total goal! Moreover..it is less pull on my heart and lungs and more heart health! that was quite a lift before I was put on the rack...I mean the exercise machines! :)
today we learned about ropes, balls, and pulleys in a little lesson I like to call Cirque de SoBO! It was not enough that I had to stand on the half ball and feel the fires of hell on one foot....now I got to stand on the half ball...both feet squarely planted and squat...yes, that's right..butt out...back straight...balancing on a ball...and squat. Oh the joy that was that moment in time...those repetitions...the fire burning from the feet up the legs and into the..well. butt! :)
Then, I got to kneel and pull a rope like a greek model doing a pose for a sculptor..knee down closest to the machine....other knee straight out...pull down..arms straight out...and then straight across keeping arms straight....then switch the other side.
Just when I thought that there could be no more fun for today...Adam got out the big blue ball (leave it alone!). I asked him if those had ever popped under the weight of a person and with a complete deadpan..he said " not yet, but we will see" Love the sense of humor! Then he got dumbells and showed me how I was to sit and then roll myself out so that my legs were in front of me and only my shoulders and neck where on the ball...then I would do exercises with the dumbell by taking them 90 degrees to a straigth up touching position and back.....Oh yeah! (I thought, as I visualized myself rolling off that thing and hitting the floor).....but...wait for it...I DID IT! and not only did i do it...we went up to the 15 pounders and that was comfortable! we also used the ball for me to sit on and do pull downs under my chin...and again..increased the weight! I was elated! I have to tell you...each time he brings out something new it is scary, but when i figure I can do it...it is amazing...He keeps reminding me that slow and steady...building muscles to do more exerices...will "win the race". You don't have to kill yourself. You do have to keep that heart rate up and work those muscles..but you have to build to it. Today was about balance and doing things to work all sorts of areas that a stationery machine could never do.
Lastly we did the fly thingys on the floor where I lay on my back and lift one arm and then the opposite leg at the same time and then the opposite and then every third i left all together...It was amaizng how much better all that is! The first day I could barely do any..now i just do them! He also had me do crunches where I was reaching for a target with my hands...
So, no high wire act...but I did have a good work out..and I pray that this cough and congestion will leave soon!
I have attached the "aware" program below that Adam gave me. It is really helping me with my eating. Already I am starting to see some of my paterns and triggers and it is awesome to be able to start some corrective resoposes.
I am in today with a brief outing so that I can fully recover from this cold thingy! But looking forward to Cardio tommorrow!
A.W.A.R.E. Program
Food is the number one building block, but sometimes the toughest battle to defeat when trying to reach your fitness goals. When you look at or use food in a negative way, it will cause you great strain on your goals. You need to be aware of your eating habits and train your mind to make the nutrition portion of your goals the easy part of your program.
To develop a healthy relationship with food that keeps you healthy and fit, it's imperative to become consciously aware of what you believe about food, and how you use food outside of your physical needs.
I believe that emotional eating - although it may appear very complex and challenging to overcome at first - is really a very simple problem revolving around two primary issues:
1) Our beliefs about what food means to us.
2) the simple fact that we sometimes eat for reasons other than to satisfy physical hunger or physiological needs.
In other words, we sometimes eat for all the wrong reasons.
10 Common Reasons For Emotional Eating:
1) To obtain a good feeling
2) For comfort
3) Out of sheer boredom
4) Out of habit (for example, every time you watch TV)
5) For social reasons
6) To cope with stressful events
7) To fill a void or missing need
8) To recapture a feeling or memory associated with a food
9) To cope with depression
10) To cope with other feelings such as anger, loneliness, frustration, disappointment, grief, lack of control or anxiety
Sometimes eating for other reasons are caused by peer pressure, such as a social event, family get-together, birthdays or holidays.
There are five simple steps to this process, which I call the AWARE Program
1) Become AWARE of your emotional eating behavior patterns
2) WATCH out for the thoughts, emotions, events and situations that trigger those behavior patterns
3) ARREST the patterns when they happen
4) REPLACE the old emotional eating behavior with more constructive alternatives, outlets or coping mechanisms to satisfy the emotional need.
5) ESTABLISH new beliefs about food and the right reasons for eating, then repeat them as affirmations until they're hard-wired in as the new pattern. (This is the most important step)
STEP 1 - Become AWARE of your emotional eating patterns
Awareness is the starting point of changing ANY behavior. One of the biggest challenges with emotional eating is the fact that you may be unaware that it's even occurring.
We all can make choices and use willpower, but at the same time, almost all of our behaviors ever day are automatic. It's called habit.
The majority of behaviors you carry out on a daily basis are habits. Habits are actions or repetitive behavior patterns that are carried out under the direction and guidance of your subconscious mind.
For example: When you get up in the morning, you do certain things in a certain way time and time again. You get dressed, tie your shoes, shower, brush your teeth, drive your car to work and so on.
All of these are habit patterns. You don't have to think about them anymore or use willpower because they've been repeated so many times, they're now unconsciously carried out.
Well, guess what? Your eating behaviors all day long are also habit patterns.
Eating habits typically form at a young age and your patterns will continue unless you are aware of those patterns and can break those habits with substitutions.
It is absolutely critical to pay attention and become acutely aware of your habitual eating behaviors, until new behaviors take over and become the new habits. Some people call this "conscious eating" or "mindful eating" and it is the opposite of "mindless eating" or "impulse eating," and it is the first step to end emotional eating.
EXERCISE: Make a list of behaviors you repeat every day that have become habit patterns. Focus on your eating and exercise behaviors, but take your time and think hard about every little pattern that you can. This way, you will begin to become aware of and respect the power of habit.
EXERCISE: Keep a food journal that includes nutrition information as well as a diary of your personal thoughts and feelings, for at least 4-12 weeks, at least once, when you first begin changing your lifestyle. Keeping a food journal for life is not necessary, but in the early stages when you are first developing new habits, there is absolutely NO substitute for a food journal. It not only readies your awareness of what you've been eating, it's an education in nutrition that simply cannot be obtained in any other way.
STEP 2 - WATCH out of for thoughts, emotions, events and situations that trigger emotional eating.
Every person has different emotional eating triggers or cues. Some people have many. So it's time for a little investigation. What are your emotional eating triggers? Where will the "scene of the crime" be? Keep in mind that common triggers can include emotions, events and even places.
For example - triggers can come from:
1) Stress
2) Loneliness
3) Boredom
4) Anger
5) Frustration
6) Sadness
7) Depression
8) Feeling unappreciated or ignored
9) Parties
10) Buffets
11) Restaurants
12) Television
13) Your workplace
14) Specific people (who "push your buttons")
EXERCISE: Make a list of all the things, people, places and events that "push your emotional buttons."
When you've identified and written down all your most likely triggers, you've already raised your awareness level and you'll be more conscious of these triggers when they happen. This also allows you to draw up a battle plan and shore up your defenses to eliminate their influences on you in the future.
For example, you can set up your environment - your refrigerator, your kitchen, your home, and your office - to give you the greatest chances for success. For starters, you can keep unsupportive foods out of your house. You can't eat what's not there and what's out of sight is out of mind. Make it extremely inconvenient to get access to comfort foods. Do not kid yourself, if your kitchen or office is stocked with junk food, YOU WILL eat it when the opportunity presents itself. Keep lots of what you DO want to eat well stocked and out in plain view. Place large bowls of fresh fruit on your countertop, keep raw vegetables in the front of your refrigerator and keep jugs or bottles of pure water always within arm's reach.
If certain people or places are triggers for inappropriate eating, come up with a strategy in advance so you can be prepared to handle them when they happen. For example: It helps if you anticipate peer pressure such as invitations to eat too much or eat the wrong foods, by planning a "rebuttal" for every comment you are likely to hear in those situations.
Here are some ideas:
1) "Well, maybe it does taste good, but nothing tastes as good as being lean feels."
2) "Eat more food? Are you kidding? I already have enough calories stored on my butt and thighs. No thank you."
3) "It's not important that I EAT with family, It is important that I BE with family."
4) "It's not about missing out on sweets, it's about missing out on the life I deserve as a lean, healthy person."
5) "It's not about losing freedom to eat whatever I want, It's about not being a slave to food."
EXERCISE: Think about situations where you know you will be pressured to eat inappropriately by other people in your social circle. Write down the things that they may say to you, and write several rebuttals for each one.
STEP 3 - ARREST the pattern when it happens
Once you've begun to develop conscious AWAREness of your behaviors and yours WATCHing out for the feelings, events, places and people that trigger them, you can interrupt or break the pattern the moment you realize it's happening. I like to call it ARRESTING the pattern.
When you feel the urge or temptation for the inappropriate behavior, that's an important moment of decision. When you've been alert and WATCHing for your common triggers, you now have the opportunity to "think before you eat."
Start by simply saying STOP!!! and use some creative procrastination to remind yourself what this kind of eating will do to you.
For example: "Am I eating this because I'm hungry and need to feed my muscles and boost my energy or am I eating for another reason? If the latter, ask yourself why you are eating.
Continue asking yourself some questions that will make you realize you were about to eat mindlessly. One that works for me is: "Do I really want this processed junk to become a part of every cell in my body, my biceps, my brain, my lungs or my stomach." Then I ask myself, "How will I feel after I've eaten this?"
Some other example questions to ask yourself are: "Is eating this worth it?" or "Is eating this going to move me closer to or further away from my goal?"
EXERCISE: Write down your top ten questions to ask yourself when in this situation that will motivate you and drive you closer to your personal fitness goals.
STEP 4: REPLACE the old behaviors with positive alternative or more constructive outlets that give you the same feeling.
If you are eating to obtain a certain positive feeling, or to cope with a negative feeling, it's important to realize there are ALWAYS alternatives and more constructive ways to obtain or satisfy ANY feeling. Remember, it's not about the food, it's about getting a feeling. You may have a belief that it's only food that will make you feel better, but is that really true? I am positive you can REPLACE that belief if you'd like.
For example: "I used to believe that eating would make me feel good, but now I realize that overeating only made me feel sluggish, bloated, fatigued and guilty afterwards and it wasn't worth it for any short-lived pleasure I got. What really makes me feel good is being in control and the victory I feel from becoming fitter, healthier and better than the me of yesterday."
Try out that belief and find other ways to get that "good" feeling in its place.
Some examples:
1) When some people get upset, they will reach for food to cure the upset feeling. Others will workout by hitting the gym, go for a run, punch a heavy bag, or take a kickboxing class.
2) When some people get stressed, they reach for food to suppress the stress. Others find ways to relax, meditate, do yoga, go for a walk or simply remove yourself from the stress.
3) When some people get depressed, they drown in their sorrows with alcohol or binge eating. Others reach out to their friends and loved ones to talk their way through it with the help of a sympathetic and supportive pair of ears.
It is simple when you simply understand that there are always alternative behaviors, you will never feel trapped again. Changing you settings can greatly increase the change in your feelings. Exercise and physical movement are some of the best ways to change your feelings. Other way are to simply break focus away from whatever was troubling you and change your focus and your thoughts to something different and something positive.
EXERCISE: List as many positive REPLACEMENTS as you possibly can that you will and want to engage in when you have become AWARE of your triggers and ARRESTED the problem.
STEP 5: ESTABLISH new beliefs about food and the right reasons for eating, then repeat them until they become your new pattern.
The single most powerful strategy for ending emotional eating or any other negative behavior or undesirable habit is within the power of your beliefs.
Why is it that vegetarians with strong beliefs are not even tempted to eat meat? Why is it that natural health advocates with strong beliefs are not even tempted to eat artificial sweeteners or drink diet soda? Why is it that non drinkers with strong beliefs are not even tempted by a sip of wine? Why is it that an elite athlete is not even tempted to break his or her dietary regimen leading up to a competition?
It's not that they feel the temptation and have some superhuman will power that lets them easily say no. When the belief is truly strong, there is simply no temptation. It's not even an option. If a certain behavior violates your beliefs or values, you won't have to stop yourself from doing it using willpower, you simply won't be able to do it anymore. Doing it would feel totally impossible. It's almost like your neurology short circuits before you can act against your beliefs.
People don't always do what they say, but they will always do what they believe and value.
Most people are unaware of their own beliefs, but the power of a metaphor describing your beliefs can have a great impact on your life in all facets. If you believed your body was a "gift" a "temple" and a "lean, fine-tuned machine," how do you think that would affect your behavior? I have never met anyone who talked about their body with this type of language, had a challenge with inappropriate eating behaviors or obesity. Think hard about that.
Using metaphors to describe your beliefs are powerful ways to help you develop new beliefs and toss out the bad habits. Not only to strengthen your beliefs, but metaphors are great ways to describe healthy food.
Examples:
1) Food is like fuel to your body
2) Food is like a powerful drug
3) Food is to the body like bricks are to a building
4) Eating small meals frequently is like stoking your metabolic furnace
5) Fresh whole fruit is like natures candy
6) Lean protein is the lean muscle builder
EXERCISE: If you use metaphors to describe your body and the food you eat, whether they are positive or negative, write them all down so you begin to become AWARE of them. If you don't use metaphors yet, make a list of all the positive metaphors you could start using today. "My body is like a ________." "Food is like_________." ***Remember, your brain is the most incredible super-computer with almost unlimited capacity to learn and to make new associations and neural connections. You can create neural associations between eating healthy, nutritious foods and positive feelings. You can learn anything. You can create new meanings. You can develop new beliefs. You can express those beliefs with new metaphors.
While we are talking about metaphors, why not change your choice of words when it comes to behaviors.
For example: If you are angry and you describe your state as "boiling mad," why not change it to "I'm a little irked at the moment," or "I'm a wee bit peeved." (It might even break your state and make you laugh)
Other examples:
1) "Stress is an essential part of like because that's how we grow. Without stress we never grow. I embrace stress because stress is a stimulus for growth."
2) "Stress is okay. What's bad for me is continuous stress without release. So when I feel constant stress is starting to put pressure on me, that's my signal to rest, relax and recover. I work hard and sometimes it's stressful, but then I play hard and relax!"
3) "Use food when I feel stressed? HECK NO! food is good for fuel and for feeding muscles, but it's a terrible way to de-stress because if you eat inappropriately, you only feel MORE stressed afterwards."
4) "It's not food that I really want or need when I feel over-stressed, it's rest and relaxation...I just need a better balance between stress and relaxation.
***If you change your perspective, you can change your behaviors.
Having strong beliefs about your body, food, eating, exercise is enough to deal without willpower, but adding your value system to the mix will out willpower out of its misery.
We may have completed this exercise before, but answer these questions to bring out your value system in your goals. You answer on your own, but I placed examples in to get my point across.
What's important to you about reaching your goal of reducing your weight from 185lbs to 135lbs?
Answer: If I look better, I will feel better physically, have more energy and I will feel better about myself.
Questions: What's important to you about looking better physically, having more energy and feeling better about yourself?
Answer: I will feel more confident and especially in interviews so I can advance my career and get the type of job I want. I will feel more attractive and be able to approach men more easily.
Question: If you get the type of job you want, what is important about that?
Answer: I will make more money and won't hate my job.
Question: What is important about making more money and not hating your job?
Answer: I won't have to worry about paying the bills and I will have the freedom to do what I want, when I want and with whom I want.
Question: So when you reach your ideal weight goal, you will feel better physically, you will feel better about yourself, you will be more confident, you will attract men, advance your career and make more money?
Answer: YES!
That is a very powerful list of motivators that dictate what your values are so you can dig deep within yourself to program your subconscious mind with your new beliefs.
EXERCISE: With the same technique as above and to find out your true beliefs and values that most importantly consist of your health goals, answer these four questions and dig really deep.
1) What do you believe food is for?
2) What do you believe about your body?
3) What do you believe about eating?
4) What do you believe about exercise?
You may come up with many answers for each one, but after you have dug really deep to find your beliefs and values, ask yourself which beliefs are going to get your toward your goals. Once you narrowed down your beliefs, act as if you are a lawyer in the courtroom and question that belief, weaken it, dismantle it and grab that belief and put it on the stand. Challenge that belief and try to find evidence that it is not true, consider where you got the beliefs and if they are your beliefs or someone else's. If the belief's aren't serving you and will help you reach your goals, replace it with something that will. There is a law that states that when you remove something from your life, something else will take its place unless you put something in its place. Replace it, don't remove it.
EXERCISE: PUTTING YOUR BELIEFS TO WORK
When you narrow down your empowering beliefs, your goal is to keep it, strengthen it and reinforce it. You do that by putting your beliefs in writing and turning them in to "Affirmations" (some people may call them "declarations")
Write your affirmations just like you would for any other goal except you don't need to include a deadline, as a belief is something you want to hold on to as long as it serves you.
Remember these four points: Specific, Personal, Positive and Present Tense.
So just as you did with your goals, write your affirmations down on paper every day and read them to yourself throughout the day. Read them in the morning, whenever you can in the afternoon and just before you go to bed. Just as your goal card, you should carry these affirmations around with you where you are reminded of your beliefs every time you reach in your pocket or in your purse.
Examples: Here are 4 core beliefs about food that highly fit and lean people have, which if you follow and believe, you will be one of those people too.
1) Food is construction material for the body - "Good food is "construction material...what I eat is building material for my muscles and every other cell and tissue in my body."
2) Food is for energy/food is fuel for the body - "Good food is fuel. I will only be as energetic as the fuel I put into my bodily engine."
3) Food is for stoking the furnace of your metabolism - "When I eat good food in small, frequent meals, it stokes my metabolic furnace."
4) Food is for creating optimal health - "Food is the most powerful drug. Good food contains every nutrient I need for perfect health."
Example: 10 beliefs and affirmations about food for balance, happiness and long term success
1) "It's okay to eat for enjoyment or social reasons if I do it consciously and mindfully and I stay within the compliance and quantity limits I set for myself in advance."
2) "I am totally conscious and aware of my beliefs about food and the reasons I eat."
3) "When I feel stressed or depressed, I already have or I can easily find alternate coping mechanisms to deal with those feelings."
4) "Healthy food that helps you burn fat and build muscle can be prepared in delicious ways."
5) "I realize that good can be one of life's great pleasures and that completely denying myself of foods I enjoy is not productive in the long term."
6) "If I set a compliance rule for myself, then there's really no such thing as forbidden foods. As long as I obey the law of calorie balance and eat only small amounts of my favorite treat foods, I can still be healthy, develop a great body, and enjoy my foods in moderation."
7) "I don't have to be perfect. If I eat healthy, natural, fat-burning, muscle building foods 90% of the time or more, I know I will get good results."
8) "If I want better results, faster, I realize that I may need to tighten up my nutritional compliance and I'm willing to do it if that's what it takes."
9) "Everything I eat will have some effect on my body but I realize that what I eat once in a while doesn't impact me that much."
10) "What's most important is what I eat habitually, every day, week after week, month after month, so I'm very cautious about what I eat repeatedly. I understand and have great respect for the power that of habits."
In closing, remember that all beliefs have an effect on you either in a positive or negative way. Sometimes you follow all the steps of the AWARE program, but you still struggle with eating, goals or exercise, maybe you have a larger or global belief that is like an umbrella which covers and blocks your ability to believe in this program 100%. Follow the same steps in to creating a belief that allows you to replace that belief with a much more positive one and you will succeed.
Always remember that belief power is 1,000 times stronger than will power. I believe in this program and so do hundreds of my clients who have changed their beliefs and are walking around "right now" at their goal weight and feeling very good about themselves.
Subscribe to:
Posts (Atom)