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Update on My New Years Resolution

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Rarely do my New Years Resolutions make it past the end of January but I am proud to say I have stuck with this one and made quite a bit of progress.   You can read my original post here: My New Years Resolution.

Bathroom scale for tracking weight loss

Image on Pixabay

I started out the year at 220 and wanted to start eating better and exercising.  In the two months I have been doing this, I have only had 2 or 3 days where I have “cheated” and gone over my daily calorie goal.  I haven’t missed a day of exercise and the results are starting to show.  I am now down to 208!  I have lost 12 pounds so far and am approaching the half way mark of my goal (190 pounds).  Big pat on the back to me, Yay!

How are you doing on your New Year’s Resolutions?

Fitness Update

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Bathroom scale for tracking weight loss

Image on Pixabay

Shortly after New Years I made a post about my New Years resolution. It was that very unique resolution of losing some weight and getting in better shape.  Okay, well, maybe it wasn’t all that unique but it was an important resolution for me.  I have a very sedimentary job and am not nearly as active as I would like.  I have two herniated discs in my back that limits my activity and keeps me in a constant state of pain (anywhere from mild ache to a more severe sharp pain).  I am about 30 pounds overweight, I started the year at 220 lbs and my ideal weight is about 190 lbs (I am 6′ 6″ so 220 is not that bad but still more than I want).  In addition to losing some of the fat, I want to be in better cardio shape and strengthen my body to better deal with my back.  I want to avoid surgery for as long as possible and strengthening my muscles will help to take some of the pressure off my lower back.

How I’m going to reach my resolution to loose weight

My plan of attack was to count calories, ride my bike 3 days a week and do some strength training two days a week.  I took me a little while to get my bike out of the garage, get it in riding shape again and get my new bike rack installed but I am happy to report that a month into the new year, I have stuck to my plan and have lost 4 pounds so far.  Here are some more details for those who are interested:

Counting Calories

I am using a web site and iphone app called MyFitnessPal to track my calorie intake each day and stay at or under my alloted 2150 calories a day.  There were only 2 days this month where I went over and I tried to make up for it the next day.  You can see my profile and friend me if you use the same tool at MyFitnessPal

Bike Riding

I hadn’t ridden my bike in 7 years and it was a bit out of shape.  I took it to the local bike shop and got a tune-up.  I also bought a new bike for my wife and a bike rack so we could ride together and transport the bikes.  All this took me two weeks so I didn’t start riding until the third week of January.  In the last two weeks we have had nothing but snow and rain but I stuck to my commitment and rode 3 times in both weeks for 30 minutes on my lunch break.

Strength Training

I bought some dumbbells, an exercise ball and worked out an exercise schedule for Tuesday and Thursday (my non-biking days).  Last week was the first week where I actually did it but I am pretty happy with the routine I have worked out.  I am not crazy about the weights I bought, not enough weights in the set but it will work for now.

I realize that I won’t be able to keep up the pace of 1 pound per week but I do think I can reach my goal of 190 lbs by the end of the year and maintain it.  So, what about you?

Did you make any New Years Resolutions and have you stuck to them?

Tips for making your New Year’s Resolutions Stick!

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New Years ResolutionsDid you make any resolutions for 2011? Are you worried that you won’t be able to follow through? It is said that more than half of the people that make resolutions, give them up after just a couple of weeks! So what’s the point of even making resolutions?

Well, the point is that setting goals for ourselves is the best way to reach our objective or to change a negative behavior. Without some sort of plan – followed by action – your desire is really just a wish, not a goal.

Deciding to make a resolution is a great first step to attaining what you desire. Whether your start date is January 1st or June 14th – it doesn’t really matter but there are a few other things you should to do to ensure your success!

Start Small & Keep it Realistic

If the goal you have set for yourself involves many different steps finally to achieving it; you really need to set up mini goals first. Depending on what it is, you may want to start with daily, weekly, monthly, yearly, five year, and ten year goals.

For example, if you goal is to start your own business, and you want to be making $500,000 a year — that could be really tough to reach your first year out. However, if you break it down by what you think you want to make monthly, then increase that as you attain each level, you will feel more accomplished and confident; which can help propel you to your ultimate goal.

Write it Down

People who write out what they would like to achieve – and include a timeline – have a much better chance at reaching their goals.

When you write out what you want, you think things out a little more thoroughly. You can develop a plan of action, keep track of your progress and see what you still need to do to reach the next level.

If you keep track of what you are doing but are still falling short; sometimes going over your notes will alert you to something you may be missing. Keeping a journal is also an excellent way to record your progress.

Be Positive

Don’t say; “I really hope I can quit smoking this year.” Instead you’ll want to say; “This is the year I will become a non-smoker.”

As you continue through each day of not smoking, refer to yourself as a non-smoker because that’s what you are. Think it and be it!

I tried to quit smoking unsuccessfully many times but when I finally realized – that for me – it was mind over matter and I really wanted to be smoke free — I was able to do it. That was nearly 10 years ago!

Use Affirmations

I know for some people using affirmations may seem silly or uncomfortable. You might be picturing SNL’s Stuart Smalley as he looks in the mirror and says; “I’m good enough, I’m smart enough, and doggonit, people like me!”  I get it – believe me – I really get how weird it can feel, but you know what? It works; so give it a try why don’t you! You’ve got nothing to lose.

Enlist Help

Ask people for help. If you are trying to eat healthier be sure you let your friends and family know. If they can make good eating choices while they are around you; that can make a huge difference in your success. If you are giving up soda, maybe the other people you live with can help you out with your goal.

Haven’t set a resolution yet — but want to? Here are some of the most popular New Year’s resolutions that people make,  just to give you a few ideas:

  • Lose Weight/Get Fit
  • Quit Smoking/Drink Less
  • Reduce Debt/Save Money
  • Get Organized/Manage Time Better
  • Enjoy Life More/ Try New Things
  • Help Others/Go Green

Whatever your goals or resolutions are for 2011; I wish you all the best and much success!

What methods have you used to accomplish your resolutions in the past?

Get Fit in the New Year without Spending a Fortune

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Fitness tips on a budget

Image from Pixabay

It’s the New Year again! Are you making any resolutions?

Some of the most popular ones are to:

  • Get organized
  • Try new things
  • Manage time better
  • Reduce debt
  • Lose weight and get fit

If the last two items are on your resolution list, then this post is for you.

Back in October I wrote a post titled Wanted: Motivation to Run. I explained how I have been terribly lazy as far as exercise concerned and I was thinking that if I could get into running, that would be a really great. However, I also confessed that I cannot stand running. Shortly after that post was published my cousin called to check-in with me to see how the running was going. Well, I hadn’t started yet.

Then a friend of mine who does run – and is training for a 1/2 marathon – read my post and invited me to run with her. As much as I wanted to, I just thought I might be out of my league running with someone who loves to run. Long story short, after a month long stint of doing yoga and the Wii Fit, I fell back into my old habit of not exercising but I know I need to find a way to get active and stick to it! So, even though I’m not big on New Year’s Resolutions I am going to give them a try this year — and one of the resolutions I am going to make is to lose a little weight and get fit.

I am really ready to get back into shape but I’m also trying to reduce debt, so I’m not ready to fork out the money for a gym membership just yet. It’s not that I don’t think they are worth the money, I just want to make sure that I have the time and motivation to take full advantage of everything a gym has to offer. So I decided to do some research to see what weight loss programs and exercise options are available that will motivate me, fit with my lifestyle and won’t cost a fortune.

Find Free Support

I was able to locate several free weight loss plans:

FitClick.com
Spark People (which I signed up for just to see what it was)
Biggest Loser League

I didn’t join all of these of course but they all say that they provide free recipes, meal plans, workout plans, calorie counts, community support and so much more. These types of websites can be highly motivating for many folks. I decided to check out Spark People and see how that one works for me. I’ll let you know what I think about it. The great thing is – since it’s free – if I don’t like it I can try one of the dozens of other free programs.

Keep Track of What You Eat

If you have a smartphone this can be pretty easy. All you need to do is find a calorie tracker app (there are a lot of free ones out there) and you are all set. This is a way not only to keep track of what you are putting into your body but you also find out how many calories you are consuming. It has been shown that simply writing down what you eat can help you lose weight.

Often times we (and by this I mean me) just eat mindlessly; while watching television, working on the computer, or snacking because we are bored. If you have to write down what you eat, you might think twice about picking up that brownie. I downloaded the diet and calorie counter through Spark People. It was free and I have already calculated my breakfast. I was very surprised that the banana I had was 207 calories! I am not trying to diet or anything now, I am simply keeping track of my diet and exercise so I know what I need to work on.

If you don’t have a smartphone you can keep track via your computer or just keep a notebook handy write down what you eat and figure out your calories at the end of the day. You can find calorie information on the web fairly easy or in a book.

Get Walking

This is a totally free good for you excercise plan. The only thing it may cost you is a good pair of walking shoes. The most simple thing for any of us to do is to just get walking. It takes a lot to get me out the door but once I’m outside (as long as it isn’t raining or freezing) I really enjoy myself. I just need to myself go!

(Via Amazon.com Only $7.99 at the time of posting)

Workout at Home

The thing with working out at home is that you can fit excercise into your schedule pretty easily. You just have to pick your program and pick your time. There are as lot of great DVDs out there that can help you get a workout and if you don’t think you can get a good workout at home, you are wrong. I have the Biggest Loser Weight Loss Yoga DVD and it really kicks my booty.

Eat Healthy

Sometimes folks think that eating healthy means spending a lot to do so — not true though. If you are couponing, purchasing fruit and veggies in season and you cut way back on eating out, you can eat right and even save money! Check out my post 10 Ways to Save on Your Grocery Bill these are tips that you can use in addition to couponing — or if you aren’t into coupons using these tips on their own will still help you save.

I’ll keep you posted on my progress and I would LOVE to hear some of your New Year’s Resolutions as well. If you are making a New Year’s resolution you may want to check aead my post from last year Tips for making your NewYear’s Relsolution Stick.

Good Luck and Happy New Year!!!

Are you trying to get fit next year? What is your plan?