Walk Last Night.

I went for a walk last night for an hour. I actually walked further than ever before, as I went from home to the KFC at Riverwood and back. No I did not buy anything at the KFC. Normally I only get to Riverwood Plaza and back. Was so proud I went as far and I walked at a fairly even pace.

The main problem I had was that I felt so uncomfortable walking in my area. I didn't go until 7.30 p.m. and I noticed that there were lots and lots of young male P platters going out at that time. I also noticed lots of kids out on bikes and skate boards as well. For some unknown reason I felt that they were all looking at me and talking about how big I am. Mind you no one said anything to me and I didn't hear any comments or rude remarks, it was just the feeling I had. It was so horrible.

I might even go out tonight as well for another walk. See what happens.

I am glad that I went and nearly didn't go, cause I wanted to watch the swimming trials. Decided to go anyway. I think I burnt about 420 calories with this walk. I also stuck to my eating plan yesterday and so far so good today as well.

10 reasons to lose 10% body weight

I found this on another site and thought it was so great, I decided to use it as well. I have changed a few but they are still great.

Top Ten Benefits So, what are the top ten health benefits you can expect after dropping 10 percent of your weight? In no particular order, they are:

10. Better blood pressure
9. Improved heart health and lower cholesterol levels
8. Decreased risk for diabetes /cancer
7. Enhanced sex life
6. A better night’s sleep for those with obstructive sleep apnea
5. Less pain associated with arthritis, joint disease, and lower back pain.
4. Better breathing
3. Less Depressed
2. Spending less on clothes, (as the bigger you are the more they cost cause they use more material)
1. More energy

Why do I do it.

Why to I ruin all my good work?
Why to I buy ice cream when I'm hungry?
Why do I have to eat all the ice cream in one sitting?
Why to I shop when I'm hungry?
Why do I eat when I'm bored?
Why don't I exercise when I say I'm going to?
Why do I do the things I do?

If I had all the answers to the above I wouldn't have a eating problem or be over weight.

On saturday I had a great day out with my darling bf, we got on really well, had a really happy day, lots of fun and attention. I was so glad it happened. However, later that night I did the shopping and something made me buy 2 x 1 litre tubs of low fat ice cream. Main problem was that I had to eat them instead of having dinner. I know that I can't have them in the house but for some unknown reason I thought the out of site out of mind concept would work. How wrong I was and how sick I felt afterwoods. It was to the point that I wanted to take a nap and if I did that I wouldn't have slept that night.

Why Why Why do I do that. I know it not going to get me to goal or make me happy.

I did watch what I ate yesterday but did do the exercise that I had planned to do. Instead I slept in and started to reread AJ's book, Confessions of a Reformed Dieter. This book always seems to motivate me again. It appears to be a very good investment.

Today I have been very good. I have said no to the yummy morning tea and eatten fruit instead. I have so far stuck to my plan with only the afternoon and dinner to go. After dinner will be the real test as this is when I tend to eat out of boredom. My plan is to surf the net, read AJ's book, go for a walk and plan tomorrow's meals.

I've been thinking that I not really getting anything out of going to weight watchers and wondering if I should continue to go. Whilst I no I can't do it alone, I am thinking of joining AJ's website. As she tends to motive me, it might be better and easier with her help. It is $500 for 12 months which is also a lot cheaper than going to weight watchers for 12 months - $881.40. Will need to save the $500.00 as you need to pay it up front. Also need to decide if I want to join it before or after my holiday at the end of March to Melbourne for a week. I've got 5 more prepaid weight watchers coupons to go so will need to make a decision before then. Weight Watchers price is also going up $1.00 per week in February 2006.

This week I've also decided to count calories and fat content. I'm allowing myself 1200 calories and 30 grams of fat per day. I have got this information from Allan Borushek's pocket calorie and fat counter. For active people they recommend a diet of between 1200 - 1500 calories to lose weight. Will see how I go with this. I weighted and measured myself last night before I started.

Now I need to take things one day at a time and even one meal at a time.

I'm feeling pretty good about things at the moment.

BMI

A online friend of mine reminded me about BMI's and how far we have come.

Originally when I started this journey my BMI was 42.6. I have just done it again and its reduced to 36.6. Whilst this is still classified as obese it has reduced by 6 points which is good.

First goal is to get it under 30 and in just being overweight and that will happen when I reach 80 kilos (will then have lost 36.2 kilos). Only 18 kilos to go for this goal. Am aiming for my birthday in September 2006 for this goal (7 months away).

BMI Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and Above Obese

Motivation

I'm feeling a little all over the place at the moment. Everything is up in the air and the past few day's I've been rather flat. Tracking my food has gone out the door. I've been eating rather well only a few naughty things but its still not good enough.

I haven't been to the gym since last Friday and whilst I have been walking it doesn't seem to doing much. I did go for a hour walk yesterday and walked to work today. I'll also walk home as well.

I think all of the stuff going on with Jas it starting to get me down and on top of me. We had a good talk yesterday and whilst I was in tears from some of it, it was good to get it out in the open. The visit started off not so good but by the time I had to go it was a pretty good one. He even wants to see me on Saturday and suggested a whole day visit. We will see what happends.

The past few nights sleep have also improved and whilst I do wake up one during the night, I'm finding it easier to get back to sleep and fairly quickly as well. I'm been listing to a CD the past 2 nights before I go to get which relaxes me and is by Paul Kenna about changing your midset on eating. It is actually called a mind programming CD. So far so good, I am thinking more positively and the exercise is getting better. I might even go to the gym at lunch time. I did bring my stuff. I think my change in mind set is also a result of the talk Jas and I had yesterday as well. Whilst things have improved between up there is still a long way to go and the test will be once our forced separation has ceased.

Today my eating has been ok. I started off with 2 weetbix, skim milk and 3 apricots. I've had an apple as a snack. 1 coffee, 1 green tea and a glass of water.

I just have to remember to take things one day at a time and not put too much pressure on myself and things will work out ok.

Exercise 23/1/06

Yesterday decided not to to go the gym at luch time. I did go for a walk around the shops for 30 mins. Will go to the gym after work instead

Well I didn't go the gym after work either, cause I got talking to a guy at work and lost all sense of time. Had to be home by 6 pm for darling bf's call. Good news is that at 7p.m. I went for an hour walk (approx 6 kms round walk) and whilst felt tired and a little sweaty, I did feel so much better for doing it.

My Pledge

I will read this Pledge to myself Morning and Night.

I commit to being the very best that I can be.
I deserve to love, and most importantly of all, I deserve to love myself.
I deserve a healthy body and I will never give up on myself, no matter what happens.
I promise to do whatever it takes to make it happen.
Today is the first day of the rest of my life.

Shazam!

I got this pledge out of AJ Rochester's book "A Lazy Girls Guide to Losing Weight". This book is a great book, really inspirational and easy to read. Has a lot of great principle's to follow in how she lost her weight.

AJ is hosting the Australia's Biggest Loser show in February 2006 and can't wait for it to start and see how she and the contestants go. The show will be on 5 days a week and will use it to inspire me on my journey.

5 days and counting till Scale the World

Lesson number one for today is this:
Do not beat yourself up.
Let me be honest -- that round mountain
is a heck of a climb. You know it, I know it,
and everyone who is already up there and
waiting for you knows it.
Those who have backslid and are now
having to scale it again with a few injuries
know it.
But, that's okay. Really.
The key is to not beat yourself up any more
than the climb itself. That alone is enough
to endure. Hey, it's fun, but it's tough --
so don't feel the need to make it harder by
weakening the only person making the
journey.
You simply must stop harming our number
one climber -- you. We need "you" for this
endeavor. Having a depressed, nay-saying
you will do us little good. We need a you
that's willing to forgive.
That's right -- I'm asking you to forgive
yourself. Right now. Forgive your body for
doing what your mind has asked it to do,
or perhaps what your genes have told
it to do. It's only trying to follow through.
Often times this means storing more fat.
Many times, as you'll see when "Scale
The World" starts in 5 days, YOU are the
one telling it to store fat. That's not really
what you want to do, now is it?
Sometimes it's your genes, and they may
need some help from the power of your
mind to "re-program" a bit. Don't worry --
we'll cover how to do this in due time.
For now, all I want you to do is say this...
oddly enough, to your own body:
"Thank you for taking me this far. I realize
you are only doing what you're told by
my mind and my genes, and I'm dedicated
to learning what's really best for you in
both areas. Let's work together from today
on and scale this world as one."
Sound silly?
Try it.
Forgiveness is massive. The sheer energy
that fear, hate and anger generate is
astounding, and that energy is like a huge
magnet "pulling you down to earth."
Our goal is to climb above what we think
our limitations are...to scale our own
world. A larger world than we imagine.
A greater world than we have dreamed.
We cannot have this excess weight, so
please -- cut it loose, right now.
While you're at it, see what other excess
weight you can cut loose before we start
our ascent.
See who else you can forgive.
Take this to the bank -- the journey to
excellence begins with a clean mind, and
forgiveness is the eternal cleanser.
Drink that water, eat that clean, simple
food, and get set...

Motivation Slipping

My motivation is slipping a little at the moment mainly due to lack of sleep, tired and sore from weights yesterday. My food choices have been good today but so don't want to go to the gym.
Just want to curl up and go to sleep.

Today's exercise at the gym was:-

x-trainer - 18 mins level 12
x-trainer - 2 mins level 10 cool down.
treadmill 10 mins walking at 6.5 pace.

Great achievement seeing I didn't want to go in the first place, as I'm really tired and not that motivated at the moment.

Exercise 19 January 2006

I go to the gym every lunch time and am going to make an effort to go on weekends as well.

Today at the gym I did:-

15 mins weights
15 mins on the treadmill
10 mins weights.

My Daily Pledge

1. Never to buy ice cream in bigger tubs than single serve
2. Exercise every day
3. Stick to my eating Plan.
4. Be happy
5. Treat Jason with the respect he deserves
6. Love my life.
7. Not beat up self up if I happen to slip at any of these.

Exercise

Can't wait to go to the gym today. I'm going to use the x-trainer for as long as I can and then use another machine.

Will edit this later and tell you how I went. Food wise today has also been gone. I planned my meals last night and so far have stuck to them. Tonight is weigh in night so I'm hoping that goes well. Not expecting a lot seeing I've eaten 3 litres of low fat ice cream this week because of emotional eating.


Went to the gym for 30 mins at lunch time and did the following workout on the x-trainer:-

5 min warm up on level 6
10 mins on level 9
10 mins on level 12
5 min cool down on level 6

Burn't 470 calories during this workout.

Weighted in tonight and lost another 300 grams and brings a total of 17 kilos gone since my journey started and 2.2 kilos gone for January 2006

Scale the World

I just found this great site to keep me on track and I thought I'd leave a copy of it here in case anyone else wants to do it too.

I just signed up for this 32 day free weight loss course The course starts in about 10 days after your register for it.

Introduction - http://www.ScaleTheWorld.com/?779 (turn on your speakers)
A little about them and how to sign up - http://www.scaletheworld.com/home.php

I thought I'd use this to help me focus on me and my weight loss whilst my bf is also sorting out some of this concerns. I can't wait to start this and my life's journey going forward. I'm so excited right now.

The first email I got from them is very inspiring and I also thought I'd share that too. Just note it is a little long.

elcome aboard a journey toward.
Toward what, you ask?
Toward a better, more enlightened future.
Toward a lighter, more empowered you.
Toward the life you were designed to create.
This journey will be full of surprises.
There will be days of total breakthroughs followed by days of utter challenge -- and that's okay.

Our goal is 32 days of consistent, open- minded, enjoyable effort.
Learning, changing, expanding, growing healthier in every way, and sharing this with the people you care about.
I will not deceive you -- the summit of your life can be a formidable climb.
The alternative is to forever stay at base camp and never wander beyond the confines of what you consider safe ground.
That safe ground is where most avalanches find their final home.
This is how life can manage to bury you -- by staying put.
Consider how life can snowball, and how much easier it is to hit a motionless target.
All of this is the result of fear.
And, as of today, you can dedicate yourself to living fearlessly.
Let's start today with the first of three "Prepare Yourself For The Climb" emails.
These are designed to get you ready for "Scale The World", which officially begins for you in 10 days.

Step one:
stretch your legs. Get up right now.
It doesn't matter where you are -- you can do this anywhere. Inhale.
Take a deep breath, and raise your arms above your head.
Now, stretch.
People around you will assume you're just...stretching. Y
ou're not. You're reaching.
Look up when you do this.
See yourself in your mind's eye reaching for the next crevasse in the rock; the next foot- hold.
The next bit of level ground. The better view.
I'd like you to spend time just enjoying the little things. Living in the moment.
This may sound trivial, perhaps even silly.
Then again, most every simple answer confounds those seeking complication.


Now, here's what I need you to do:
1. Begin drinking pure water every day. Just make sure you consume more water than any other fluid.
2. Purchase and consume food that you "can see". This is food that contains primarily "one ingredient." Let's make this simple, shall we? An apple has one ingredient: apple! Same goes for a breast of chicken, or a cup of brown rice. Spices are fine -- they do not count.

Also, don't worry about eating "perfect". Just eat foods you enjoy, and get about 75% of your foods from unprocessed sources. Think "no white" and it's hard to go wrong. White flour, white rice, white sugar. All of this is white death.

We want living food. Again, shoot for 75%. The other 25% can be "ordinary foods" -- just keep this in mind: ordinary people eat ordinary foods.
Our goal is the extraordinary, and that can be much more simplistic than you may think. Still, consider this fact: in golf, 3 good shots out of 4 puts you on par. That's 75/25, and that's all you need to make the journey a success. If you're feeling really adventurous, shoot for 85/15. Your body will change "exponentially" as you increase that top number and decrease that bottom one.

3. I'd like you to start a Scale The World Daily Journal. A notebook of your thoughts, your activity, your foods, and your goals. What do you feel like when you eat a certain way, or after a nice long walk? That's it for now...oh, except for this: enjoy yourself. Let's return to having fun as we grow rather than merely growing old.

Still, global obesity, global fear, and disempowerment is so huge, so persuasive, that we all need your help -- the more, the better.

Scale The World -- and leave behind footprints that time itself cannot help but remember.

= = 10 days until Scale The World = =