I figure taking steps into the right direction is best, then just jumping in and feeling overwhelmed. So, I have made changes to the food I am bringing to work, and what I am eating during the day.  I bought a new DVD to workout with, you know change things up , make it new! I have walked some now.. and it shows, already lost 3 inches total from my body in about 3 week time frame and I wasn’t even trying much.

I am sharing my journey with you because then I can share the ups and the downs and maybe there are others in my position and this can help motivate or inspire.

Starting weight 148lbs, I am only 5 feet also, measurement will be posted at a later date.

tomorrow will be day 1 of Yoga with Jillan Michael’s and a 35min walk.

come back and read how I am doing!!

lots of smiles,

April

My Best Life

This week I am watching all of Oprah’s Best Life Series, I figured it is a great motivating way to kick off my life style change.

At the end of this week, I will be posting my answers to the questions asked during her shows along with my personal goals and dreams for 2009.

I am feeling motivated, ready, positive, and excited for the challenges ahead…I look forward to sharing my journey to My Best Life with you!

]]> http://aprilsinspirations.com/2009/01/07/my-best-life/feed/ 0 http://aprilsinspirations.com/2008/06/08/5-steps-to-your-weight-loss-goal/ http://aprilsinspirations.com/2008/06/08/5-steps-to-your-weight-loss-goal/#comments Sun, 08 Jun 2008 22:05:45 +0000 aprillaw http://aprillaw.wordpress.com/?p=140 5 STEPS TO YOUR WEIGHT LOSS GOAL

Dr. Phil says that in order to keep weight off, you need to change your patterns. Follow these five steps to create a strategy for your weight loss goal.

1. Program yourself for success: Set a very specific goal.

• Remember that losing weight requires a change in thought and behavior, so set goals for your emotions and weight.
• Don’t just set vague goals like, “I want to lose some weight.” Be specific: How much weight do you want to lose? How do you want to feel? Close your eyes and visualize yourself after you’ve reached those goals. Use this visualization to feel commitment and inner strength.

2. Get a plan.

• Work out a detailed strategy because willpower doesn’t work! To lose weight and keep it off, you must have a strategy.
• Plan ahead: Get rid of your expandable clothes, stay away from fast food, and keep healthy food in your pantry.

3. Identify small, measurable steps.

• Implement steps that will fit your lifestyle, not somebody else’s.
• Be sure to move toward a positive goal, not just away from being fat. Every step you take will bring you closer to being who you want to be.

4. Create a healthy, realistic timeline.

• Where will you be in a month? Six months? A year? Fit your goals to your calendar, and stick to it.
• Don’t expect to see huge results overnight; take the time to change your lifestyle, and you’ll change your weight.

5. Create meaningful monitoring and accountability.

• If you know you have to report your progress to someone, you’ll be more likely to stick with your plan.
• “Go public” with somebody you trust. Find support when you need it, and celebrate your victories!

Dr. Phil says that in order to keep weight off, you need to change your patterns. Follow these five steps to create a strategy for your weight loss goal.

information from the Dr.Phil website

1. Keep it small. Portion sizes at fast food counters and restaurants are usually bigger than what you would normally eat at home. Share a large meal with a friend, or ask to take leftovers home.
2. Pick nutrition over value. Special super-sized meal combinations might seem like a good deal, but they’re often packed with “extras” – extra fat, calories, sugar and/or sodium – that we don’t need.
3. Preparation is key. Order foods that have been steamed, baked, broiled, grilled, stir-fried or roasted. The hidden fat and calories add up quickly when food is fried, deep-fried, breaded or served with rich sauces and gravies.
4. Watch the amount of sodium that you eat by choosing fewer foods that have been smoked or made with soy sauce or teriyaki sauce. Look for “light” versions of these sauces or ask for them to be served on the side.
5. Go full steam ahead with vegetables. You can’t go wrong ordering an extra side salad or dish of vegetables. Substitute your fries with vegetables. Hold the mayo and go easy on the amount of salad dressing, oil, butter or margarine that you add.
6. Look for ways to boost your fibre intake . Many restaurants now offer whole wheat or whole grain buns, tortilla wraps, pasta or pizza crust upon request.
7. Drink water, low-fat milk or 100% fruit juice instead of soda pop. If you drink alcohol, limit it to one or two drinks for the day.,
8. Remember that healthy eating is about balance and enjoying your food. If you happened to overindulge at a meal, then plan on choosing some healthier choices over the next few days.
9. Ask for the nutrition information of menu choices or surf the restaurant’s website ahead of time to look for healthier options. The Canadian Restaurant and Foodservices Association lists the names and websites of restaurants that participate in a voluntary nutrition information program that provides detailed nutrition information about menu items.
10. Find and dine at a certified Eat Smart! restaurant across Ontario Eat Smart! Ontario’s Healthy Restaurant and Cafeteria programs are “award of excellence” programs that offer recognition to restaurants and cafeterias that meet exceptional standards in safe food handling and healthy food choices. All Eat Smart! restaurants offer a variety of healthier food choices such as vegetables and fruit, lower fat options, and substitutions. Visit www.eatsmart.web.ca for more information about this program. Look for the Eat Smart symbol at your favourite places to eat out.

Information from the Eat Right Ontario website

]]> http://aprilsinspirations.com/2008/06/01/10-tips-for-eating-out/feed/ 1 http://aprilsinspirations.com/2008/05/31/weight-loss-faq/ http://aprilsinspirations.com/2008/05/31/weight-loss-faq/#comments Sun, 01 Jun 2008 01:01:08 +0000 aprillaw http://aprillaw.wordpress.com/?p=123 Weight Loss FAQ

1. Don’t genetics affect weight?
Absolutely, but you have to manage your weight within that. Work with the hand you’ve been dealt; for example, being big-boned is no excuse for being 100 pounds overweight. Accept that you have some extra challenges — and that you’ll probably never be stick-thin — but don’t let that be your excuse.

2. What if medication makes me gain weight?
Some people truly have a medical reason for weight gain. If you have to take medication, or if you have a biological disorder that causes you to gain weight, the best you can do is manage it. Learn to be at peace with it.

3. What about “magic” diets that promise quick results?
Make no mistake — the billion-dollar diet industry tells you what you want to hear. But losing weight is hard work, every minute of every day. How hard are you willing to work? Do it right once, and you’ll reach your goals much quicker than “seven pounds in seven days.”

4. My friend lost weight; why didn’t her strategy work for me?
Everyone has different challenges, different resources and different gifts. Consequently, people must develop different strategies to accommodate their schedules. Find out what gives you results — and don’t quit if it doesn’t seem apparent right away.

5. What if I just really like food?
Just about everybody likes the taste of food, but you have to develop the maturity to balance your intake. Control the quality and the amount of what you eat.

6. How is it that I can like everything about myself except the fat?
You don’t feel 100 percent good about yourself. You can’t be completely happy with yourself unless you’re happy about everything that makes you who you are.

7. I can’t seem to get my appetite in check. What’s wrong?
If you’re overweight, then you’re out of control. That’s not a natural place to be. You’re out of control with your impulses, your life or your schedule. Evaluate your behaviors, anticipate your personal challenges and restore balance.

8. Why do I keep slipping into my old habits?
You can’t break habits without forming new ones. If you take something out of your life, there’s a void. And when there’s a void, it’s easy to drift back to what you used to do. You need to replace the bad habit with new, incompatible behavior that will crowd the bad behavior out.

9. How can I heal poor body image?
Don’t let low self-esteem be an excuse to not live your best life. Get over it! Stand up and use the gifts you have. Require more of yourself than what you have been requiring. Just because you aren’t proud of yourself every minute doesn’t mean that you don’t get to participate in life. Get specific and define what low self-esteem means to you. Then, behave your way to success.

10. I’ve always dealt with difficulties using food, but now I’ve solved my problems. Why am I still fat?
You’re holding on to the response that you associated with your problems. Although the problem has been solved, the behavior — in this case, overeating — remains. When you solve a problem in your life, you must also stop “dealing” with it in negative ways.

Information from the Dr.Phil Website

Booty Camp is a huge success! Thousands and thousands of viewers joined in for this 10-week program with a goal of losing 20 to 30 pounds. It’s not too late to get started on Dr. Phil’s plan and to get in shape by summer. Here are some quick tips that can change your life forever.

1. What’s our get-real weight? Set a realistic goal for what you’d like to weigh by June. This is a short-term goal. You should also set an ultimate goal weight. Weigh yourself today to determine your start weight. Take a measurement of your midsection as well, one inch above your navel area. Record this measurement. These are your “beginning numbers.”

2. Immediately schedule in three full-body strength training workouts and four cardio workouts for each week. Make a full commitment to these workouts. Do not miss or cancel them; if you absolutely must miss one, make it up immediately. Exercise is vital in both your short and long term weight loss efforts. If you are currently exercising, step it up to the next level.

3. The same way you set up a no-fail environment when it comes to food, you need to make exercise accessible. As a result, you will exercise longer, harder and with much more consistency. You can purchase equipment that can be used at home, while traveling or in the office. This includes tubing, free weights, stability ball, bench, medicine balls, a multi-station gym or any combination of these for your resistance full-body strength training. You can purchase a treadmill, elliptical, recumbent or upright bike or any cardio machine of choice. You may choose to walk or hike outside. This may be a great time to begin an exercise class such as kickboxing, Tai Chi, Yoga, low-impact aerobics or a dance class. Try a sport that you enjoy such as tennis, basketball, raquetball, handball or martial arts. Shoot hoops with your kids. Keep on moving! As I’ve said before, we are genetically predispositioned for movement. You’ll see a huge difference once you prioritize exercise into your life on a permanent basis.

4. Pick up a copy of The Ultimate Weight Solution Food Guide. Immediately begin the 14-Day The Rapid Start Plan. This will successfully kick start your weight loss efforts in a big way. Follow the guidelines, menu plans and principles in this book and you will be successful. Keep in mind both your short-term and long-term goals. Stay on track not just for now, but for always.

5. Stock your environment with only High-Response Cost, High-Yield Foods. Say goodbye to food that does not service your weight loss efforts.

6. Encourage a friend, family member or spouse to be an exercise partner and join you in your weight loss efforts — but they must be absolutely committed to success. Sharing your journey to optimal health, fitness and weight loss success can help you reach your goals. Still, on any given day, regardless of your partner’s commitment or mood, you must stay totally focused and in the game.

7. As Dr. Phil says, you must put this entire effort on project status. Prioritize your weight loss efforts. Be disciplined and refer Dr. Phil’s Seven Keys as often as you need to. Visualize and realize your success in this effort.

8. Take this day by day. Days turn into weeks, weeks turn into months and months turn into years. The time will go by anyway. Make the best of it. Again, and I cannot stress this enough: This is not a diet. This is a lifestyle change. Diets clearly do not work. In fact, if you look at the statistics, you could say that diets are actually fattening! Be proud that you have taken this on and be absolutely confident that you will continue to achieve your goals. Live a happy, robust life.

Best of luck in the very best of health.

By Robert Reames, CSCS, *D, RTS1, CPT

Information retrieved from the Dr.Phil website