WEEK 12 THE BEGINNING

Have you ever heard of "start with the end in mind"?  Well, for me, it is "start with the beginning in mind".  This is only the beginning of the process of changing our lifestyle habits forever.   This week we get to start the rest of our lives.  By now, a lot of the things we have changed for the better have become habits.  We also get to start again with those habits we don't like that we just didn't change.  Today is the first day of the rest of your life!!!

Sometimes we lose the battle, but we can still win the war.  This is a forever plan, not "ok, glad that's over"!!!!  If we don't enjoy eating the foods we love, how can we ever stay on the plan?  I lost weight, feel great and still ate the foods I loved.  There was one thing that I remained consistent with and that was NO SUGAR.  Even then, I still have sugar in my tea, the odd muffin which has chocolate chips in etc.  What I proved to myself was that I could make a positive change for the better and make it permanent.  What ONE change have you made that you will carry on? 

So last week we talked about finishing strong...boy was I far off that mark.  This week I am one week late and don't have any great words of wisdom!!!!

I will end on this note:  the dreaded PLATEAU.  Have you shed a few pounds only to stop losing or gain a few?  Do you feel frustrated and want to throw in the towel?  We have all been there.  It is really just a test.  Can you persevere?  Are you looking at it realistically?  Our weight fluctuates all the time due to hormones, what we eat, how much water retention we have etc etc etc.  There are so many variables, that our weight will never be a straight line...Whether that line be straight, upward or downward!!! 

It is important to be realistic and not let a few lbs or the lack of losing a few lbs throw you off course.  I had to be realistic with my plateau.....when I really took a good look at it, there were so many LITTLE things I could do to make a BIG difference.  I could exercise more.  A friend of mine who is training for a 1/2 marathon said to me, 3 days a week is maintaining, 4 days or more a week is progress!!!  I could drink more water.  We all don't drink enough water!!!!  I could eat less carbs and less salt to reduce water retention.  I could write down what I eat so I know exactly what I am eating.  Once you are true to yourself and honest with yourself, you will find the gaps.

What will your beginning look like?  Mine is starting all over again so for me it's week 1!!!!   For the rest of you......Please tune in again for the new blog......foreverbetter!!!!

Week 11 STAY THE COURSE

I was feeling down in the dumps last week, so totally skipped over week 10 LEARN.  What I learned is that after 10 weeks, it is hard to stay focused.

So that is why I am excited about Week 11 - Stay the Course.  Perfect timing.  Only two weeks to go!!!  Back on track, back on the treadmill and looking back!!!

What worked?  For me, the scales have been depressing.  About 10 lbs lost....not bad,  all how you look at it.  When I pick up a 10lb bag of potatoes, I realize that is a LOT of weight gone.  However I was hoping for more.  Then when I started to look beyond the scale, since this is not a diet, I realized all the positives;

I am still chocolate free...and no cravings...Valentines and now Easter...no problem.  Sugar, well most of the time I skip it, but have had a glass of wine or two, and a dessert (bananas flambe!!) when we were away.  However, overall,  I feel great!!!  I am fitter...have better cardiovascular endurance, I have less mood swings, clothes fit better...so many positives.  And I do not feet overwhelmed or deprived!!! 

I look forward to next week, because after all, this is just the beginning of a new normal way of living!!!!!

It takes 21 days to change a habit.  For slow learners like me, it takes 10 weeks, but I have learned that I can do it and so can you.  Decide to be better, make better choices, don't get discouraged, start anew each and every day, don't deprive yourself of anything (I will eventually have chocolate again...but why now if I don't miss it and don't crave it?!!)


It seems like it has all gone so fast!!!

Thanks for following my blog.  Stay tuned for the final week 12 and where we go from there!!!

Week 9 LIVE

From what I have heard, we have all been "living it up" a bit too much!!!  Please read the article titled it's the last 2% that counts on the blog site.  It's all about finishing strong!!!

I have fallen behind, but I plan to finish strong....back on the treadmill, back on the plan, reviewing the lessons, staying away from sugar, etc.  Read the weeks plans over again and find out where you are the weakest and start there.  For me, it is exercise and writing what I eat down!!!

This blog has been all about discovering myself; my strengths, my weaknesses, my highs, my lows.  It has kept me accountable.  It is my hope that on my journey, you have learned something about yourself and are willing to make some changes to a better life. 

This is NOT a diet plan and is not all about food!!!  It is the whole package!!!  Do you feel better?  Did you set a goal and achieve it?  If not, did you reset it?  Are you exercising more?  Have you learned something you didn't know before?  Are you reading the right books?  Please see the recommended reading list on the blog site.

This is about LIVING, enjoying life and making the most of every day!!!  We are human BEINGS, not human DOINGS.  Remember to hit the space bar of life and pause for a while.  Make time for you!!!  Have a bath, have a glass of wine, buy yourself something new!!!  Just don't over do it or "live it up" too much!!!!

Good luck and please join me in finishing strong!!!

WEEK 8 ADJUST

Here is  a great time to review what works, what doesn't and adjust your plan. For me, I find that most of you are not following any plan.  Perhaps this is the week for you to start again.  Go back to week 1, do not pass go, do not collect $200!!!

For me, I need to adjust my eating choices.  If I want bread, now is the time to change to a flour free or 12 grain bread, not just what is in the cupboard.  It is time to adjust the menu because I am bored with the same choices of salad, fruit etc.  It is also time to find ways to change up the exercise routine.  Zumba is a great way to do that...fun and getting fit at the same time!!!!

This week's topic is also appropriate because we are now selling our house and I need to adjust my plan to fit around a much busier schedule!!  What worked for me week 1-6 is not working now because my situation has changed.  What has changed in your life and do you need to adjust?!!

Have a great week!!!  And remember, no matter what happens, you are still one track to being 12 weeks to better for doing SOMETHING!!!

WEEK 7 SHARE

Since this week is about sharing, let me share my thoughts with you.....I have not been as focused on the 12 weeks to better in the last few weeks due to the stress and time involved in selling our house, packing, purging and cleaning!!!!

I have not been focused on excercise which I believe is crucial to any health plan.  I have however learned that I can and continue to avoid sugar...public enemy #1.


This Valentines Day I am even more away of the need to avoid sugar!!!  I hope you all do the same...avoid the chocolate!!  Now I didnt say NO chocolate, I said avoid chocolate.  If you must, have one, not the whole box.  Excercise some form of restraint and remember will power is only needed in short bursts, not 24/7.  While you are at it, just exercise...do something everyday!!!

Enjoy the journey!!!!  You can lose the battles, but we will all win the war!!!!!!


Lastly, on the topic of sharing, I had two scrambled eggs this morning and a cup of tea!!!  What did you eat?  What have you learned?  What are your goals?  What is movtiating you? 

Please take time to SHARE....TEAM...TOGETHER EVERYONE ACHIEVES MORE!!!!!

Week 6 LEARN

This is actually my favourite week.  What have we learned about ourselves over this journey?

Did we learn not to buy the big chocolate bar because we know we will eat it all and not save 1/2...even if it is on sale!!!  Did we learn that the weekends are our enemy for bad food and wine!!!!

I have learned that I need my carbs....I am not satisfied unless I have some toast every day!!!!

I have learned that will power IS possible and life without chocolate is possible!!!!  12lbs and counting with the most significant change being sugar elimination!!!



I have learned that I get bored with my food right about now, so I have to switch it up.  After all salad does get boring doesn't it!!!!

I have learned that exercise 4-6 days a week is vital, but hard to accomplish without good discipline and priority!!!

So we refocused last week and got back on the treadmill towards a better life.....so now learn from your mistakes and also learn from your sucesses.

BELIEVE  you can do it.  LEARN from the past that it is possilbe.  DO something positive, DO something active, DO make some changes in your daily habits.  It takes 21 days to change a habit.  Starting now, that will take us to week 9...with 3 weeks to go to the end of the plan!!!!

YOU can do it!!!!!

WEEK 5 REFOCUS

This week is very timely!!!  It is time to see where we have not been so faithful and spend some time there.  Perhaps it's time to get rid of sugar in your diet.  Especially with Valentines Day around the corner. How about no chocolate?  Can you do it?  For just a week?  I challenge you!!!   Perhaps it's time really make a commitment to be better.  Perhaps you need a plan or need a new plan. Lastly, perhaps excersie is not at the level you would have liked. 

Last week made you focus on what activity/exercise you were doing and to try and do something EVERY day.

Perhaps you have had some successes.  Perhaps you have had some set backs.  Either way, you are better than you were before we started the 12 weeks to better!!!.  Anything is better than nothing!!!  Celebrate your successes and REFOCUS where you think you were weak.

For some, it might be going back to week one and spending a week detoxing from sugar.  For others, it might be the commitment that needs to be made again, or perhaps never really started.  That's ok, this week is the start again week!!!!  For me, I have been good all weeks, but the exercise routine was not enough.  I hit a plateau and needed the exercise to get me moving again.  So this week I will refocus on exercise.

What will be your FOCUS this week?

WEEK 4 EXCERCISE

Ouch, this one's going to hurt!!!!  This week our committment is to exercise 6 DAYS this week.  Only one day off!!!!  It may be walking, running, swimming, zumba or working out at the gym, but it has to be SOMETHING!!!! 

NO EXCUSES!!!!


This is the secret ingredient to weight loss and health!!!  Can't get around it, so GET MOVING!!!!!

If you hit a plateau on your journey, I guarantee this week will knock you off it.  If you haven't really made any eating changes or commitment, then this is the week for you.  Once you start exercising, you will be less hungry and also more motivated to stop the bad eating habits.

When you know you have to walk at least 15 mins briskly to work off just one cookie, you'll think twice about the cookie!!!!

Moderate excercise is sufficient.  You don't need to over exert yourself.  My goal heart rate is about 140 beat/min.  At that pace, I am only slightly out of breath and feel great afterwards.  I used to over excercise and then could not figure out why nothing was happening!!! 

DON'T OVERDO IT, JUST DO IT!!!!

Food for thought.......................

Good Luck everyone!!!  Look forward to your comments and success stories!

WEEK 3 THE PLAN

The Plan

It has only been two weeks people, can you imagine?!!!!!  Can you give up something for two weeks?  Can you change something for two weeks?  It takes only 21 days to change a habit for good, so let’s get excited about week 3....

We have made it through no sugar, no carbs (well almost!!!), some exercise and making better choices.  But where do we go from here?

We need a plan~~

Those who fail to plan, plan to fail!!!!

There has to be a program or a plan for your success.  For some it will be U-Weight loss or Weight Watchers, for others it might be their own plan, but in the end it MUST be a PLAN!!

I am using the weight watchers plan of writing everything I eat down, eating a limited amount of calories and avoiding sugar.  It is my own plan since I have been on every weight loss plan on the planet!!!!  I don’t want to view this as another weight loss plan that I going to fail, but a lifestyle shift that will last a lifetime!!!  I want to also do the Body for Life for Women plan...which will start in week 4 – Exercise!!!

What will you do?  I cant answer that for you or give you the PLAN.  That you have to seek out on your own!  Good Luck~~

Please continue on the AVOID SUGAR plan.  I have lost almost 10lbs by avoiding sugar, making better food choices and eating less!!!  I am realizing WHY I eat and addressing those issues....once I allow the feelings to happen, I am less apt to feel the compulsion to eat.  

AVOIDANCE is my biggest food trigger.  If I have a big task at hand, I will head to the kitchen to avoid getting into the work!!!!  So when I find myself doing that, I start the job at hand and say time to get it done and then it will be gone and the need to avoid will be over!!!!!  PROCRASTINATION only makes the job at hand worse!!!!

What will be your PLAN?!!!

TIP OF THE WEEK

Thanks Shawna for this valuable tip of the week!!!

If you want to lose a certain number of pounds, think of a bag of potatoes 5lb bag or 10lb bag.

Carry that bag of potatoes around with you for a while and see how it feels. That is what it is like to carry that extra weight on your body!!!

On the flip side...when you lift that bag of potatoes that is how much weight you have lost....do you want it back on again?!!!!

Whenever you feel temptation looming,....think POTOATOES!!!!! 

 

Week 2: Commitment No Carbs Week

How did the abstinence from sugar go last week?  Did it fee like you were making a commitment?  If you were not 100% do not fret, because we are now entering week 2, commitment of the 12 weeks to better!!!!

COMMITMENT is also known as promise, pledge, vow, obligation, dedication, loyalty, faithfulness, responsibility.  We have a responsibility to look after our bodies and we are making a public pledge to eat better!!!.

Are you really serious about getting and feeling better?  Then this week is for you...the commitment is about drawing a line in the sand and making a promise to yourself and the team that we are going to do this and we are going to do this together.

So what is it that we are doing?  This week we are going to show our commitment by having a NO CARBS  week.   Think Atkins Diet..Google it if you wish.  You can find details of low carb diet/food options.  This one will be tough, but we weathered the storm last week with no sugar, so this should not be so bad.  It is only one week, only 7 days!!!!  No carbs also means NO SUGAR.   Sorry, but we do have to show our COMMITMENT by doing this for a week!!!

What are carbs?  Add these to the NO EAT ZONE;  Refined foods such as White Bread, Pasta, Rice, Cereal, Cookies etc.

But wait, there are good carbs too....you are allowed to eat Whole Grain foods, Rice Pasta, beans and fruits.  The more fibre the better, so again, read your labels.  When in doubt, fresh is best.

 

 Some food ideas: 

Breakfast;  fruit smoothie with yogurt and juice, porridge or hot oatmeal, eggs, one whole grain slice of toast with cheese or butter, Peanut butter is OK too!!!

Lunch:  Salad with tuna, beans, hard boiled eggs, oil and vinegar dressing or a burger without the bun with salad.  Try a Wendy’s salad. High in fat, but better than a burger, fries or sub!!!!  Any salad, vegetable or fruit.  All proteins and fats are ok.  You can have bacon and eggs, but no toast!!!!  Omelette with cheese, chicken fingers, but no fries etc.

Dinner:  Meat and veg basically.  Just keep that in mind and you won’t go wrong. 

Snacks:  Dried fruit, banana, nuts, veggies dipped in humus, water, water, water.

Warning:  Popcorn as a snack is a no-no...very high in Carbs.  Avoid it for this week.

If you can keep away from Carbs this week, I promise you will be rewarded next week.

         Avoid Fast foods

·         Plan ahead, bring your lunch...even a few slices of meat and salad go a long way.  Add in an apple/fruit and some almonds or dried fruit to snack on and you are good to go!!!

TIP OF THE WEEK

It is not what you are eating, but what is eating you!!!

In the book Women, Food and God, the author asks you to ask yourself why do you eat when you do and why do you eat what you eat?  Sometimes it is self-sabotage.  We just do it even though we know it is bad for us.  For others it could be habit, boredom, stress, worry, laziness, avoidance, anger, fear, sorrow, lack of acceptance, feeling of failure etc.  Keep a log of when you reach for the food and write down what you are feeling when you get those cravings?  You have to go there!!!.  You MUST allow those feelings to happen.  Quit eating your feelings.  What is the worst that can happen?  Let the emotion happen and it will pass.  Just like using your will power, it is only for short periods of time and then the feeling passes.    Embrace those feelings and understand them.  Once you conquer those feelings and no longer bury them, you will be ready to move forward.

LETS SEE IF YOU REALLY MEAN IT THIS WEEK!!!!

Week 1 - Detox

So it's week one officially.  Time to DETOX.  Rid you body of toxins like alcohol, sugar, carbs, etc.

This week the goal is to have NO SUGAR for one week.  That is the only thing you are not allowed!!! 

You will be amazed at how much sugar there is in everything we eat.  Check your labels!!!  Yup and alcohol is not allowed this week since it is also full of sugar!!!

NO SUGAR...It's only one week, so you can do it!!!

Find substitues...fruit, herbal teas, etc  There are some great detox programs you can use too.  Wild Rose from health food stores is an effective one.

Also drink lots of water which will help flush your system.

Check in next week for the continuing plan and don't forget to read the previous blogs especailly Happy New Year that explains the program.

Good Luck everyone!!!

TIP OF THE WEEK

WILL POWER BY THE HOUR

Can you imagine exercising 24/7?  It would be impossible to do.  So, it is good to know that we do not need to exercise our will power 24/7!!!!  That too is not possible.  Oprah said we only need to exercise our will power in very small quantities at only certain points of the day.  So when you get that sugar craving....believe me today I have been going mad over my sugar loss!!!, just use a little bit of will power and resist...Trust me, the moment will pass and you will have success!!  

12 Week Plan

Week 1    Jan 3

Detox

Week 2    Jan 10            

Commitment

Week 3    Jan 17

Plan

Week 4    Jan 24                    

Exercise

Week 5    Jan 31                    

Refocus

Week 6    Feb 7              

Learn

Week 7    Feb 14    

Share

Week 8    Feb 21

Adjust

    

Week 9    Feb 28

Live

Week 10  Mar 7

Change

Week 11  Mar 14

Stay the Course

Week 12  Mar 21

The Beginning

Happy New Year

So this is the first post on the journey to 12 weeks to better!!!!

My first goal is to be brief and to the point!


My second goal is to be honest and hope to inspire us all to be better

My intention was to start the new year off right and lose weight, be healthier and be happier!!!  So I decided to recruit coworkers and friends to see if they too wanted the same things.  So I designed 12 Weeks to Better so we had a program to follow, but we could all do our own thing as long as we were following the topic of the week!!!

For me, accountability was key.  I needed to stay in touch with others to keep me on track and not fall off the wagon so to speak.  This blog is part of that plan.  Let's all lose and win together!!!  Please join and follow along!!!!

What to expect in up coming weeks:  Tip of the Week, Nuggets of Nutrition, Weight Loss Progress Chart, Progress Card, Star Rewards, Suggested Reading and more.....

This program is the collaboration of man y different programs extracted from many different books and programs.  I am a product of those who have succeeded before me!!!

Good Luck everyone!!!