My Lifestyle Change Journey

My journey started in November of 2015. Two weeks ago I joined The Gym Pittsburgh and enlisted a personal trainer, Laurie. I have been following her instructions, including a meal plan and new workout routines.

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I have lost 10 pounds in the two weeks that I have been training with Laurie at The Gym!  She pushes me to try harder and expand my comfort zone. She teaches me the right way to do exercises so I don’t hurt myself. Learning how to use the equipment keeps me safe and ensures that the exercises are productive. If I did these exercise on my own and don’t know the proper way I can get hurt. I also wouldn’t get the results because of bad form which Laurie monitors and teaches me. I feel having Laurie is a huge value to my journey. She is a partner in helping me do the right thing.

I am changing my lifestyle. I am making it a habit exercise every day. This week I lowered my treadmill distance a little and added the rower to my routine. I meet with Laurie twice a week and she targets specific areas. Yesterday was CORE and shoulders. I was using ropes while doing planks! I couldn’t believe I did that!

26634295162_a8a4b4683a_oToday, I changed my daily calorie burn goal from 350 to 400. I have been achieving my 350 calorie burn goal for 15 days now. I didn’t want to go to far because I don’t want to set myself up for failure. I believe in small achievable goals that push myself.

My calorie burn is based on exercise above and beyond what my body burns just from living.

The How

I find using LoseIt.com a huge help on my journey. The community of people are friendly. We motivate each other and work together to achieve our goals. I set goals on LoseIt that I monitor. Not only weight goals. I have goals for Sodium, Protein, Sugar, Carbs and Fiber set. I also added goals for my waist and bicep size. Add this in with weigh in pictures that I track on Evernote and I have everything I need to help myself. I do not meet all of my goals, but I watch them and learn from what I am doing.

I go to The Gym as often as possible, sometimes for a short walk on the treadmill, sometimes for a full exercise routine with Laurie and sometimes for a class. I love the yoga class which helps me keep myself in the moment and stretch and recover.

I am part of a Facebook group that has a community of friends all working on this journey. This is another huge help on this journey to learn and motivate me.

What works for you?

Why do you want to change your lifestyle?

DISCLOSURE: I do NOT receive any compensation for my posts. I participate with these companies because I believe in them and they are helping me.

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Failure Is Not An Option #TheHow

I started this journey in November of 2015. I have been logging everything I eat. I have had several slips and falls. But I keep getting back up and trying again. Failure is NOT an option. A journey is an adventure and a challenge. You learn from your mistakes and adapt and make adjustments.

I have found that logging all of my food is a huge help and keeps me accountable to myself. This journey is about me and only me. I post about my journey to further my accountability. I learn from others, celebrate other’s success and am motivated by them. I struggle at times because I am changing my lifestyle. I try to push my comfort zone as much as possible.

I have found some very useful tips and articles by reading The How published by LoseIt. I set goals for myself that are realistic and measurable. I don’t totally restrict myself, if I did I would not succeed. I reward myself as I reach my goals. I am feeling the difference in my body and mind.

26312069430_9158fbf8ca_oI now have a personal trainer helping me who pushes me and advises me. Her guidance isTheGymPittsburgh_logo helping me move to my next level. Now, I not only walk but I have strength training as part of my regular routine. I try to have at least of 30 minutes of activity every day. I use the Apple Watch app to monitor to my daily goals with fitness.

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DISCLOSURE: I do NOT receive any compensation for my posts. I participate with these companies because I believe in them and they are helping me.

Success tips for my journey #TheHow

I have found some tips that make my journey more successful and I would like to share them today.

Menu Planning

As a family we sit down weekly to plan out our menu for the week. This helps with out food budget as well as eating more healthy. We write out what evens are happening during the week so we can plan our schedule and meals. Then we work on meals that are healthy and sometimes quick. We like to have our  children involved in this weekly planning so they help choose meals and also understand that there will be meals they may not like or that we want to try. Menu planning is a valuable part of my journey.

Fruits & Veggies

We try to use more vegetables and I try to fill my plate with  good veggies. We love to substitute spaghetti squash for pasta! Also, keeping more fruit in the house and available helps me from going after any junk food that may be found around the house.

Exercise

I love to walk! My family and I go for walks outside when it is nice but I also joined a local gym. I try to get every day and get some miles in on the treadmill. I also try to push my comfort zone, the only way to make a difference is to push yourself outside of your comfort zone. It never hurts to try and afterwards it feels good.  I keep trying to change things up and I see nice results from that.

Eat Mindfully

I have mentioned mindfulness several times in these posts. I really believe that makes a huge difference. Being mindful and in the moment keeps you focused.

Mindful eating is not a diet. It’s about experiencing food more intensely and really enjoying what you eat. – from The How

My success tips above are basic, I think most people would know them already. But there are so many more. I find that reading The How gives me ideas and also helps me plan out each of the tips to be more successful.

What tips do you have? I would love to hear them.

DISCLOSURE: I do NOT receive any compensation for my posts. I participate with these companies because I believe in them and they are helping me.

Staying With Apple Watch over Fitbit

I have been a Fitbit user for many years. I started with the Ultra, then moved to the One and progressed to the Surge. Fitbit has built a wonderful platform and really has mastered the social aspect of fitness. Fitbit’s use of gamification is something that other companies should look at as a model.

25247104095_c34e98de5b_zAbout two months ago my wife and I decided to purchase Apple Watches. We considered waiting for Fitbit’s Blaze, but both wanted to try the Apple Watch.

I was missing the social aspects of Fibit, the challenges that are available and other gamification available. So last week I purchased a Fitbit Blaze and was going to sell my Apple Watch. My wife said she was staying with the Apple Watch.

After a few days with the Blaze I decided to stay with Apple Watch. I have noticed some very large variances in the accuracy of the Fitbit tracker. On a treadmill I am noticing 1/2 mile difference on a 2 mile walk. I noticed this on multiple times. I have found others that experience the discrepancies also. When I walk on a treadmill I move my hands just like walking outside. I do NOT hold on the treadmill handles. I have compared this with both the Apple Watch and Microsoft Band 2. Both do not have the same inaccuracies. This is a huge failing point on Fitbit, if you put the device in your pocket as is sometimes recommended it works out. But the devices have heart beat monitors so putting them in your pocket defeats the purpose of the heart beat monitor.

Another big difference I noticed between the Fitbit (both Surge and Blaze) and Apple Watch is comfort. I feel that the Apple Watch is much more comfortable on my wrist and doesn’t get in the way. The Fitbit devices have a clasp that seems to rub and the material is not as comfortable.

26397965465_f6320c5b89_bSomething that I noticed about the Activity app on Apple Watch is how the goals are displayed. Three rings are provided: 1)Move, 2)Exercise, 3)Stand. Apple Watch does not set goals on steps, it does count your steps but concentrates on calories burned from fitness. This is actually harder to achieve than just your step counts. Also, the Exercise ring has a goal of 30 minutes daily. The 30 exercise minutes are tracked and the device learns how your exercise and pushes you to do more but giving you minutes for more difficult minutes. As an example, I do 40 minutes on the treadmill, this does NOT count as a full 40 minutes of exercise all the time. I have to have my heart rate at a certain point and it also learns my activity so it doesn’t count exercise minutes that I can do more easily. This sounds strange at first and frustrated me when I didn’t reach my goal, but it makes reaching this goal more challenging.

These are the two reasons that I am giving up on Fitbit and staying with Apple Watch. I would love to see Apple or a third party, even Fitbit add challenges and gamification to the Apple Watch. Even a paid app from Fitbit would be wonderful.

As I thought about which device to keep, I considered the above issues that I encountered as well as other features offered on each device. The app store on Apple Watch is full of many useful apps. I use Day One for journaling on a daily basis, this is only available on the Apple Watch. LoseIt has an Apple Watch app that lets me look at my calorie intake and nutrient summary from my wrist. With the price decrease on the Apple Watch it makes the it more affordable and with the additional features and accuracy of the activity tracker it increases the value.

I am curious if which device you prefer and why?

 

It’s a journey. Keep trying. #TheHow

I don’t usually post twice in a day, but I had to write this additional post after thinking about my weigh in.

I am on a journey to lead a healthy lifestyle.  A journey has failures and successes.  Don’t worry about the failures, just learn from them and move on the journey.

Looking at my weigh in today I was upset.  I know I ate bad the last few days.  Hospitals and stress does that.  I gained back even though I had a great exercise yesterday!
I looked at my weight a different way and see I am quickly removing my last goal.  
Looking a little further I see that this is a small bump in the my journey, not even visible.  I have to stay focused and keep pushing my comfort zone and being mindful of what I am consuming.  

Don’t stop, address the roadblocks and continue on your Journey. It’s not a failure unless your quit. Look at The How for help on continuing your journey.

  


#TheHow – Exercise Guides – Helping my Move Goal

LoseIt is publishing fitness guides that are easy to follow and help with meeting my “Move” goals. I am trying very hard to get more active and the guides are very helpful.

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Currehtly I am trying “Rise and Shine Workouts“, this routine only requires minimal equipment:

  • 2 – 10lb dumbbells
  • sturdy chair
  • Small sturdy table or bench

The idea of these workouts is to get a workout in every day even if you have very little time. Check out http://bit.ly/thehowfit to find out more about The How.

I also want to work on burpees, there is a article/video on LoseIt that breaks down the burpee.

In this 4-week program with video demonstrations, we break the burpee into bite-sized pieces that build the strength, mobility, and endurance needed to help you either do your first burpee or become a burpee machine.

I usually just walk the treadmill, but I want to kick it up a notch. I am making a point of doing the Rise and Shine Workouts and also fit in a class at the gym I belong to.

I attended a Kettlebell class and it totally kicked by butt! But… It felt great, I know I didn’t do well, but I tried and just kept trying. The instructor and other members of the class are supportive and motivating. For me to achieve my goal I have to change things up and push my comfort zone. Pushing the zone and getting more exercises vital to my goals. 

Just as I am trying to be mindful of what I am eating, also being  mindful of getting my “Move” up is very important.  

Join me on my Journery to go from fat to fit. We can do this and LoseIt is one of the tools that are helping me. 

#TheHow – 3rd Goal Achieved!!! #LouLoss

WOW!

I weigh in twice a week. When I weighed in this week and reached an all time low for me! I am so excited and proud.

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I am actually “.1” away from my goal. I am calling it met!

I started my journey in November with the purchase of Loseit Premium. I log everything that I eat. I walk as much as I can. Mindfulness is the key. I watch what I consume, making me think about my food. I was ready to binge this week and held off. I ate some fresh fruit and vegetables instead.

Last Sunday I joined The Gym, a local gym that is close. I have been trying to get there every day and walk 2 miles on the treadmill. I missed one day so far which was unavoidable. I am changing my lifestyle, not going on a diet. I slip sometimes but now my slips are NOT full binges, like I used to do. I am eating less and have increased my activity level.

Since The How was released on LoseIt, I read it regularly and learn new tips and menu ideas. I have found some very good recipes, two of them pictured below. I bought the groceries last week but we modified the recipes and made some very good and healthy meals.

weekly-menu-400-calories-I am watching my carbs. I am eating a lot more vegetables (FIBER) and lean protein.

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I will be adjusting my goal to my fourth goal, which is another 10 pounds. I find that setting small achievable goals is very helpful. Each ten pounds I celebrate how I am doing.

Join me on my journey as I continue towards my final goal of a total loss of 50 pounds. But, the important part of the goal is maintenance. I am changing my lifestyle and LoseIt and The Gym are key parts of my change.

#TheHow – Changing My Lifestyle

I have been trying to change my lifestyle since October 19, 2015. I am proud of how I am progressing. I am currently down 26 pounds and am still working on another 20 pounds. It has been very hard at times, I started this during the holiday season and was surprised at how well I did.

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I purchased LoseIt Premium and installed it on my phone. I use it daily to log 11624435666_1cf54451f8_keverything that I eat. Mindful eating. Knowing what you are eating and not just eating all the time without thinking about it. Mindfulness, being in the moment is very important to changing your lifestyle. I find that logging my food and being mindful helps me stay on track. As you can see from the picture I was not always mindful. I struggle with overeating and binge eating. LoseIt has been helping me control this by logging my intake and being mindful of what I consume.

I have been saying “change my lifestyle“. This is important because I don’t just want to go on a diet. I want to change how I am living and maintain the goals that I achieve.

I was excited to see that LoseIt has released a new feature to this site/program. It’s call “The How“.

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The How provides meal plans, shopping lists, recipes, workouts and actionable advice to fuel your transformation. As an official member of the Premium Club you automatically receive exclusive access to new guided content right in your Lose It! app.

I switched from Weight Watchers to LoseIt. The pricing is much better and the technology is AMAZING. LoseIt has a nice community that I can access anytime and now they have “The How“.

To help me continue and hopefully help others change their lifestyle I am going to write regular posts on my journey. I will start with my use of “The How” and give you my thoughts on it. I will also write about behaviors that I am changing or trying to change and how they are working for me.

 

 

Blogging – Why I Do What I Do

I wrote a post on the question “What I do what I do?“. I received some feedback that I thought was very good, “that is a big topic!”. I agree and thought let’s take this topic and think about blogging.

So, I would like to issue a challenge to my fellow bloggers. Would you write a post on the topic “Blogging – Why I Do What I Do”.

I sometimes think about why I blog. What is the purpose of me maintaining a blog? Why should I continue? Is there any value to me blogging?

I blog first and foremost because I enjoy it. I enjoy writing, I am NOT a professional writer but I enjoy writing my thoughts and putting them on a blog. It feels good to get my thoughts out and publishing them. It helps me work on my writing and it also helps me think more about what I am writing about. I don’t have many readers to my blog and that is okay.  I blog for myself. If others find what I write useful, that is wonderful.

I13241650194_0e58264d92_o love to involve my family into my blogging. Sometimes (well, most of the time) they don’t want to. But, we try to do a lot of it together. It may just be pictures or it may be ideas they spark in me. Having my family involved is very important. I feel it is good when my daughters try to share (with our help), it gives them good practice writing and putting their thoughts together.

I do find that blogging creates a community of like minded people. Blogging allows me to connect with people who like to blog or have the same interests. I have created a blog on my community which was very helpful during it’s time. I maintain this blog for myself. I write about various topics depending on what I am feeling and what I would like to share. Sitting down and putting thoughts on the screen and reading them helps me.

I would like to see if you, my fellow bloggers or readers would like to share “Blogging – Why I Do What I do”. Write a post on this topic. I would love to read why you blog. Add your link to the form below and please share with the tag #WhyIDoWhatIDo.

Feature image credit https://flic.kr/p/9NKZgU

Read other posts on clarity.

 

Why Do I Do What I Do?

An administrator at a school board meeting talked about “Why do I do what I do?“. This talk really made me think. It was a challenge from the superintendent and I wanted to take this challenge as well.

Why do I do what I do? Family. I have a very close family and I take pride in that. I like to do things that make my family happy. I do what I do for my family; to bring them happiness (sometimes), to help them and be with them. Family is not just the people that are related to you but the people you love as family.

Why do I do what I do? My children. I want to my children to be caring, helpful and motivated people. I want them to accept challenges and have confidence to try anything they desire. I want my children to help others without expecting anything in return.

Why do I do what I do? To help others. We all can help someone, smiling at a person can sometimes make a difference in their life. Listening to someone can bring them peace. You never know what a person is dealing with, try to bring them a piece of happiness.

As a I think more about this question. I try to think deep inside to the why’s. I try to live true to my heart. I try to be caring and show people love. I try to be there when people need me. I am only human though and I don’t succeed at all the times. I make mistakes, sometimes a lot of mistakes. We all do. I try to ask for forgiveness and correct my wrongs.

I want to change the world. Sound big. I can change the world a little bit. By helping others in need, I can change the world. If everyone would try to help another person the world can be changed.

Why do I do what I do? Love. Love is so important in life., There is no reason to live without love. Love for a person must be true and shared. I don’t use the word love freely. Love comes from my heart and soul.