Logical Weight Loss

Everybody I know that is losing weight seems to always seem to say the same phrase:

..and I quit drinking (insert soft drink name).

For me I've been stuck on Mountain Dew since I met a girl in my teens who drank it like water (and her ENTIRE family did as well). I go on and off the "Dew Wagon." I've had people say they are tired of me talking about mountain dew, so I want to put to rest. I have placed a counter on the right side of the screen. 

I just need to quit drinking it. It's not impossible. 

A can is 170 calories, and 20 oz bottle is 290. 

A 20 ox bottle five days a week is 5800 calories a month (1.65 lbs )

A 12 oz can five days a week is 3400 calories a month. (almost 1 lb). 

If weight loss is calories in vs calories out. I can easily lose a pound a week by cutting out soda/pop. 

Here are the articles I talked about today. 

Monster Drink Aids in Teens Death

My Veins Collapsed Due to Drinking Mountain Dew

Today I share some insights from the new Dr. Phil book which starts of saying how bad the diet industry is and how every book states how their book is the truth and the rest are all lies. None of them work, and its a sham. He then states (and I'm paraphrasing), the diet industry is bad and every book states how their book is the truth and the rest are all lies. None of them work, and its a sham. HIS BOOK is the true one.  Now for the record there are some great insights. Dr. Phil didn't get to where he is without bringing some insights delivered in true DR. Phil fashion. The cool thing is I listened to the book via Audible, and they have a hand out that goes along with the audio book (worksheets, etc). You can get a free book by going to logicalloss.com/audibletrial

For more information go to www.logicalloss.com/255

I turned 50 today. It's scary. 30 was 20 years ago, and 70 is 20 years from today. I know aging 30 to 50 went FAST. Its kind of spooky to think how fast 50-70 will be.

I was listening to Michael Hyatt's podcast and he was talking about always finishing the race. It really inspired me he talked about a race where a woman had fallen and not only did she get up, but she got up and ran as hard as she could and actually won the race. 

So we know that no quitting will build out character. We wish there was a better way, but it is those times when we face adversity that really shapes us.

My mother died when I was 29. I was going to college and finals were the following week. To make a long story short, I wasn't permitted more time to take my finals. I had to take them the same day everyone else did. I thought I would never be able to focus enough to study and pull it off. I don't remember what I got, but in the end I got the degree.

You have strength you didn't know you had, and you don't learn this about yourself until you are tested.

Your response is your responsibility. Today is my birthday, and I know I have cake and ice cream in my future. Consequently, I am having a very light breakfast, and I will do the same for lunch. This way I can enjoy the traditional birthday party with my family. Wait, ice cream and cake? My birthday is the 8th. It's not a week long celebration. Tomorrow is the 9th. I will get back to dinking my water, taking my steps, and getting back on track.

I've mentioned this in the past. Here is why I like it.

1. Custome workouts. If you have weights, machines, etc fine. If you don't - fine as well.

2. You can set goals, and schedule workouts. Make an appointment with you. You are a very important person. Don't break that appointment.

3. Allows me to exercise anywhere.

4. Its free.

What may discourage you about the app.

Lots of pretty people on the website. While this may motivate you as you want to look like them, I can see it as a trigger to think, "I'll never look like that, or those people are young, I'm not.." Be ready to check the negative self-talk at the door.

Start Slow

Be sure to start out slow. I did a 15 minute workout and I'm soar today (remember to give your body 24 hours to fully respond to the exercise and always contact your doctor before starting any kind of regimen). I'm reaching to for Fitness Soak Spray to help relieve my muscles, and I'm getting back on the train. I know stronger/bigger muscles are something that (while hard to create) will make weight loss easier in the long run.

For videos go to www.logicalloss.com/

I've always said, "it's the food" when it comes to why I'm not losing weight. So this year I'm attacking the food. I'm finding ways to make better food at home. I'm trying to avoid getting my meals through the window of my car. I've purchased a Ninja Pro blender, and this weekend after much video viewing, I went to Walmart and purchased the Power Pressure Cooker Pro. The commerical that sucked me in was the Power Pressure Cooker XL. What is the difference? Not much.   Purchase the Power Pressure Cooker XL at Amazon.com

More presets. You ave a button for meat, fish, etc. The Pro version has a cook button and a Pressure button. There are default buttons for rice, canning, etc. In the end your probably always going to cook at the highest pressure (this from a never pressured cooked before person). I know I'm going to be primarily focused on time. Less Delay time. The commercial says you can delay up to 4 hours. The Power Press Cooker pro states up to 24 hours. A Cookbook, a canning guide, and a free chopper A longer shipping time. I went to Walmart and picked mine up. A larger price: By the time you buy the Power Pressure Cooker XL and pay for shipping you are looking at $130. It would be more if you choose the warranty As I bought mine at Walmart, if it breaks I'm taking it back to Walmart.

After using it one day, and making one meal, I would say no. For me, I had to look at the manual to see how long to cook something. I'm sure the more I use it the less I will need the manual (its not exactly awesome, and the recipes they provide are also on the website).

Maybe. I know it really doesn't do much more, but again thats after one day of use. The Pro version works fine, but the extra buttons mean less of a learning curve. Once the learning curve is over (probably a week) I will change my mind and be about $46 richer.

I purchased a roast, some potatoes, onions and baby carrots. I browned the roast in next to know time while I got the potatoes ready. In the end I cooked it about 35 minutes for a 3 lbs roast and it came out tough. Next time I cook this I'm going 20-25 minutes. The vegetables were awesome. WOW. The meat was OK, but once it got cold it was tough .The meal cost me about $28, where the night before we had gone out to eat and that was closer to $40 and wasn't as healthy (Chinese food filled with salt).

Study: Women who keep food diary more likely to lose weight : http://usat.ly/Nld8dz MIndful Eating Can Get your Balanced

In the past I had a juiceman juicer and I loved making Apple Carrot juice, but it was an absolute PAIN to clean. I used it a few times, but the pain of cleaning out weighed the joy of the juice. recently I kept hearing about Ninja Pro blender to making smoothies. I went and purchased one and it works great. I did try to make some "juice" using this system and it basically made Apple/Carrot pulp. MMMMMmmmm just like mom use to make. I added some ice cubes and some water and it made it drinkable. It was not the YUM that I got from my Jucing days (but it also took 2 minutes to clean). I forgot how much I love APples and in you have one of these you can really have a fun snack in two seconds (and again almost no cleanup). You just put it on the Apple and push down and you get instant Apple Slices. I've been using my Ninja to make some chocolate banana smoothies with Peanut Butter. They are yummy and they keep me full. I use Chocolate Flavored Weigh protein or Shakeology and throw in some bananas and just a hint of peanut butter. I did start lifting weight this week. I just started and I feel great. I leave these hands weight in the living room.

The Seatle Sea hawks were down going into the fourth quarter and they won their game and are going to the Super Bowl. The quarterback threw four interceptions. How did they win? They never stopped believing in themselves. I often say that you can't change the way you started your life, but you can change the way you finish. I'm sure those athletes can understand that. People were counting them out. People were leaving the stadium. People were thinking, "It's over." As long as you are breathing, it's not over. You can do it.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

That's 20 minutes of aerobic exercise a day. Weight training does not have to mean weights. You can use things like resistance bands that can be stored in a bag and much less likely to stub your toe. Bodylastics are quality resistance bands. There are two basic ways to measure exercise intensity:

I use the Wahoo Blue HR Heart Rate Monitor for iPhone and Android   The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute while you're exercising. Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked. Here's how heart rate matches up with exercise intensity levels:

To determine your desired target heart rate zone, use an online calculator. Or, here's a simple way to do the math yourself. If you're aiming for a target heart rate of 70 to 85 percent, which is in the vigorous range, you would calculate it like this:

It's important to note that maximum heart rate is just a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute. If you want a more definitive range, consider discussing your target heart rate zone with an exercise physiologist or a personal trainer. As always contact your Doctor before doing any exercise or training. 

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We have a long road ahead. We need to go into this with both eyes open. One of the ways we will dodge failure is by setting S.M.A.R.T. Goals

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely

Let’s look at those a little more specifically. A poor goal is “I want to lose weight.” Then you lose a pound. Are you done?

It has to be measurable. When something is measurable you now know if you are ahead or behind schedule. I want to lose “X” amount of pounds, or “X” number of inches of my waist.

Some say the “A” stands for Attainable, Achievable, or Agreed upon. I often use Appropriate. It doesn’t make any sense to say I’m going to swim 20 minutes a day if you do not have access to water. It also has to be something that is attainable in your mind. If you don’t think you can do it, you probably won’t.

We need Realistic goals so we don’t set ourselves up to be discouraged. If we say, “I want to lose 10 pounds in 10 days,” that is not realistic (or healthy).

A goal without a timeline is a dream. You need to add time to your goals. I usually tell people just starting out to shoot for easy goals. This might be something like,  “I will walk for 10 minutes five times this week.” It’s specific. It is measurable. It’s realistic. It has a time line. Many people try, “I will lose 10 pounds in a month.” I prefer to put time elements on action items. If you do the action items, then you will be putting yourself in place to lose weight and get healthy.

               Example Goal:

               “I will walk on the treadmill for 30 minutes (specific), 4 days this week. “

Keep in mind that if you can’t measure it, you can’t manage it. This goal is something that you need to believe you can do. It needs to be something that you want, and something you feel you can achieve. It needs to be achievable (notice I didn’t say easy). We just need to avoid those times when we set up something that is so hard that we give up.  Then we need to add a time element so we can measure ourselves and see if we are on time.

Don’t fret if you get behind. A guided missile is “Wrong” most of its path. It radios back and sees that it’s off path and adjusts. It then radios back, and makes more adjustments. Eventually it hits the target and everyone applauds. Nobody noticed that the missile was “wrong” for most of the flight. Make your adjustments, and continue on toward your goal.

I used a Myotape to measure myself
so I can see where I am starting at (so I can celebrate when these numbers go down in the future). I basically measure areas at the thickest part.Here are some directions from SparkPeople.

If you need calorie tracking software check out our resources

My favorite Gadget for motivation is the Fitbit (it’s kind of like a pedometer on steroids).

Today at the gym I used my Heart Rate Monitor to push me to get my hear rate up.  I like the Timex models as you can change the batteries.

Some times we get fixated on the scale. Then if things don’t go the way we want, we can get discouraged and want to quit. What you may want to do is to put an activity into your goal. Such as I will walk on the treadmill for 30 minutes. This is measurable. Then after you establish that habit you can start focusing on the distance you are covering in that 30 minutes.

WRITE THEM DOWN
Most people have given up on their resolution by February because they haven’t thought about it since January 1st. Write it down, reflect on it, and keep doing all you can to accomplish it.

Don’t Keep Them To Your Self
Let your family and friends know what you are trying to do so they can help hold you accountable.

Don’t Look as Setbacks as Failures
Look kids fall down a BUNCH when they learn to walk. Learn each setback as a potential to learn some new information.

Make sure this is YOUR goal.
If you don’t see the benefits of this goal, then you won’t but into it. You can’t do things for other people. You can try but you will stop when things get tough.

http://dannademetre.com/

28 Day Squat Challenge at hello Healthy

With the year sailing off into the past, we can panic when we thnk about all the things we need to do to get our weight under control. In the end it boils down to

Attitude

Calories

Sleep

Activity

Water

Negative self-talk can be a runaway train. Your mind goes around in circles replaying a negative event or your own shortcomings. You may think that you're getting in touch with your true feelings, but bad feelings have a way of getting worse the more attention you give them. Research shows that happy people do put bad days behind them. In a survey of 231 college students, those with a positive outlook were more likely to look back on negative events and report how much better things are for them now.

If negative self-talk came with an off switch, you could just flip it. But it doesn't. It takes a plan and some work to tone it down. Here are four ways to make it happen:

Track your daily water consumption in an intuitive way, and because not everyone needs to drink the same amount, it is designed specifically for you.

Based on the revolutionary research done by health care professionals in recent years, we have learned just how critical it is, for your health, to maximize your individual water intake. This app is designed to perfect that routine.

A consistent routine with the proper amount of water in your diet will lead you to optimal overall health. Start today for a healthier tomorrow.

With your personal schedule being so hectic, it is difficult to manage how much water you have drank for the day. Finally, you have found the best solution available on the iPhone.

Immerse in an interactive, free-roaming interface to add cups or bottles of water towards your goal.

* Earn a daily and overall average grade on how well you are keeping up on your recommended amount.

* Touch and drag the containers around your table to organize them in your own special way.

* Customize your own specific water container, with images to choose from.

* Specify attributes from your personal lifestyle to get a scientifically proven daily water intake goal.

* Earn achievements for maintaining a long term high grade average.

* Use either US or metric measurements to track the amounts.

* View a line graph detailing the history of your water intake.

* Be reminded by the app icon itself of how many cups or bottles you have left to meet your goal.

* Create your own customized reminders that can notify you when you should drink more water.

* View the time and dates of every cup or bottle of water you have drank.

* Enjoy a plethora of useful facts and tips about water and human health.

The android app is cooler than the iOs version. You can choose your cup and other features. It's also free.