Motivated Women Podcast

Day 13 of NaPodPoMo

Is there any difference with male vs female in the weightloss, motivation process?nbsp; Not really!

To reach Dale:nbsp; [email protected]; or the BadgerCast line 262-649-8550

Couch to 5K running plan:nbsp; www.c25k.com

Day 12 of NaPodPoMo

Here are two links to get you started.nbsp;

http://sportsmedicine.about.com/cs/injuries/a/doms.htm

http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

The Low-Carb Biblenbsp; Publications International, Ltd.

This book is a great overview ofnbsp; 9 low-carb diets.nbsp; The book includes fundamentals of low-carb diets, are they for everyone, how to personalize a diet and over 150 recipes to try out.

In this episode I've picked an intro/outtro song.nbsp; It's North on 7 by Leaving Richmond.nbsp; They can be found on MusicAlley.com

Now that you've listened about goals and goal making the next step is putting it together.nbsp; What type of exercise are you focusing on?nbsp; Diet? Did you plan in Rest days?nbsp; I know,nbsp; SOnbsp;many things to think about.nbsp; This is why it's called a LIFE STYLE CHANGE!nbsp; These behaviors need to become second nature to you.nbsp;

EXERCISE: Cardio (or aerobic) and Core (includes flexibility, strength and balance) need to be in your plan.

Cardio goal is 3-4 times a week for 20-30 minutes

Core goal is 2-3 times a week

TARGET HEART RATE: goal in exercising is to keep your target heart ratenbsp; at 60-80%. I tend to think of 70% as an average workout with 60% a light one and 80% as pushing it.nbsp; http://www.wikihow.com/Calculate-Your-Target-Heart-Rate

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WEIGHTS: Women need to incorportate some sort of weight training.nbsp; The following link will explain it better than I can.nbsp; http://sportsmedicine.about.com/cs/women/a/aa051601a.htm

NaPodPoMo day 9

As with everything else consider your alcoholic intake carefully, in moderation and make good choices about what kind of alcohol you want to consume.

Fitness with Danny Spice: Alcohol and Fitness DON'T mix!

http://www.klairkia516magazine.com/2010/11/fitness-with-danny-spice-alcohol.html?zx=6813a97de8e4da50

Cocktails and Wine: Looking for a low-cal cocktail?

http://www.cocktailsandwine.com/2010/07/looking-for-low-cal-cocktail.html

Is My Vodka Making Me Fat?

http://qmixalot.com/is-my-vodka-tonic-making-me-fat

Day 8 of NaPodPoMo

William E. Holler:

nbsp;nbsp;nbsp;nbsp; You can do what you want to do, accomplish what you want to accomplish, attain any reasonable objective you may have in mind--not all of a sudden, perhaps not in one swift and sweeping act of achievement--but you can do it gradually, day by day and play by play, if you want to do it, if you work to do it, over a sufficiently long period of time.

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Last of the 17 steps

CULTIVATE A SUPPORT GROUP:nbsp; Neighbors, Church groups, Work groups etc..

MAKE THE COMMITMENT

BUILD A SOLID FOUNDATION: Slow steps that build on each other.nbsp; Basics first then start to branch out.

ENSURE YOUR ATTITUDE

DAILY DISCIPLINED ACCOUNTABLILITY: Put in on your calendar

CHANGE YOUR VOCABULARY: Become positive, change the way you say things to avoid a negative connotation

STAY IN SHAPE: We have to take care of ourselves to be able to care for others and do our jobs well

DO IT NOW! TAKE ACTION!

Day 7 of NaPodPoMo

Intro music was: A Little Bit More by Uncle Seth.nbsp; I found this on MusicAlley

CHECK OF EACH GOAL AS YOU ACHIEVE IT

REWARD YOURSELF: something not weight or food related

REVIEW YOUR GOALS WEEKLY; PUT THEM IN YOUR DAY PLANNER: track yourself with one of the many fitness/weight-loss applications out there

SHARE YOUR GOALS WITH OTHERS: this can be done with the fitness applications or with your friends on Twitter or FaceBook

VISUALIZE, PERCEIVE AND BELIEVE IN YOUR GOALS

Day 6 of NaPodPoMo

CHANGE

challenge and courage

hang in there

attitude

necessary

go for it

effort with enthusiasm

SMART

small steps

managable

achievable

realistic

tangible

WRITE DOWN HEADLINE GOALS

ASSIGN A DATE TO EACH GOAL

Attempted to record with the kids.... they wanted nothing to do with it.

The Secret to Making Goals Happennbsp; by Ann Rusnak

I'm shaking everything up now.nbsp; GOALS, the word/concept we all hate.nbsp;nbsp; I will be taking a look now at goals.nbsp; Over several episodes I hope to break Ann's 17 action steps down into 4-5 groupings and discuss them and show examples.

Water bottle care

http://www.ehow.com/how_2156860_clean-nalgene-bottle.html

http://www.brushtechbrushes.com/kitchen-brushes/sports-bottle-straw-washing-brush.html

http://www.mysportswaterbottle.com/sports-water-bottles/cleaning-sports-water-bottlesnbsp; I like the paragraph dealing with Full Clean.

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