My Dear Alexia,
What's going on?! I know you are tired of the fight of losing weight at 60, but you are worth every ounce of effort!
I want you to say to yourself "I'm worth It" 5x in a row every hour (at the top of the hour) throughout your day for the next week.
Everyone is proud of you for how far you've come. They might not say it, but they are. Now You, Alexia, need to be proud of yourself! Say to yourself "I'm Proud of Myself" 5x in a row every morning when you wake up for the next week.
You joined the Navy Ninjas for a reason, and what is that reason?! Accountability! Your team is counting on You!
Let's get back to Basics:
1. Drink one 8oz. Glass of water every hour, that will give you 14 glasses a day
(A) Breakfast (keep it simple) - oatmeal, milk, fruit (berries, grapefruit etc.)
(B) Lunch - carrots, cucumber, grape tomatoes, protein (turkey, ham etc.) fruit (Apple, tangerine etc.)
(C) Snack - Greek Yogurt
(D) Dinner - Protein (lean), Garden Salad, Cooked Veggie (Broccoli)
(E) Snack - Berries and Yogurt
Did you stop exercising?! Well, get off your butt and start moving! Do something - wall push-ups, wall squats, plank - Start dancing - go for a walk! Come on You've Got This! The power is in You! You Are A Strong Woman! You Beat Cancer, You Beat Anxiety, Depression and Trauma! Come on Woman Let's Hear You Roar!
I told you, You Had This! CONGRATULATIONS!
You joined BLC because you really wanted to lose weight. You were looking for support and the push you needed to keep going on this goal and you are getting it. So what is your problem? What is holding you back? Figure it out and kick it to the curb. When you joined you said there would be NO EXCUSES for not losing weight and promised that you would do the exercises and follow a proper diet to make this happen. You have never made a promise you know you cannot keep. So don’t go letting your team and yourself down now. Get back on track and take that goal in hand and don’t let it go! You know you want this and you know you can get it. Just DO IT!
What happened...you were doing so well and then...what happened. You rejoined to get on track for the cruise in February. You know what you need to do. If you want to run...you really need to do it in the morning...Paulie will understand about breakfast...you will just have to set to alarms so he gets up for work.
Your food options has to change...do you want to find out your Type 2 diabetic? You know there is a possibility of that because of Rachel and Nate. Suck it up buttercup and put your big girl panties on and DO THE WORK
Dear Melissa. Well, isn't this embarrassing? You were asked to write a letter to yourself regarding your weight loss or rather, your weight gain... Apparently this has never happened before since you were not aware of it!
What has been going on?
Well, yes, you have gone over on your WW points a few days. But, not as often as a 2 pound in 2 week weight gain would imply.
I know you are stressed right now and hormonal. I'm sure that plays a part in the weight gain. But, you really need to do what it takes to get back to losing!
sure, weight isn't everything and you have done alot of which to be proud. You exercise every day and you've been mixing it up and trying new workouts that have to be good for your body. But, you also must remember that you cannot exercise away a bad diet.
While you don't see your diet as altogether "bad", you must be eating the wrong stuff to keep gaining.
Make a pact with yourself to do all you can to stay within your points range and bring this weight back down! You can do it! You've been doing it! You are awesome and you deserve to have a fit and healthy body and a fit and healthy mind! Gaining weight each week isn't doing it for you! Keep on keeping on! Love, Me
If you find yourself struggling during BLC-32, please remember that you joined because you are learning to love yourself and to take the best care possible of your body and health. Just take it one choice at a time: Drink your water, eat as much fruit and veggies as possible, avoid processed food and limit meats as much as you can. You can do it!
Dear Future Kate,
I know it's been hard: you're learning a new job & it's exhausting; you're trying to do a lot of things at once (new condo, new position at work, maintain a fairly new LD relationship which is sometimes frustrating).
Stay focused on one goal at a time; baby steps. Drink enough water (64+ oz); get your exercise (it'll help you think clearer and stay focused and make you feel GREAT); get enough sleep (you don't need to read another chapter or play that game another 5 minutes -- just go to bed and rest); get your freggies in; and plan ahead.
Remember the red dress; you'll look stunning in that dress at Thanksgiving.
And how awesome would it be to win the office fitness challenge?
But most of all, do this for YOU. Do it because you've learned to take better care of yourself; do it because it feels BETTER to eat healthy and exercise and stay hydrated. Eating poorly and being inactive lead to a grumpy, tired and unhappy Kate. Do you want that? Do your friends want that for you? No. You've got this.
You can do it. Heck, you've already done it, lost 45 lbs so far this year, and counting.
Now get up off your butt and take a hike or do your favorite exercise video.
I know you're struggling but you can't give up now. You've been on this journey a long time and you're not finished yet. Remember that you are doing this for your health and for the promise you made to your mum. You know you feel better when you exercise and eat well so just suck it up and do it!
"I like food too much." "I'm too busy to cook." "I can't afford to eat healthy." "I am just not feeling like exercising", Sound familiar? Look, I'm not buying it. For whatever excuse you come up with, I can give you a solution. Try me! What excuses are holding you back from reaching your health goals?
You keep getting stuck at work late? Buddy, set that alarm and wake up earlier to fit in a workout.
Can't make time for breakfast each morning? Prep your meals ahead of time! Boil a batch of eggs in advance to grab on the go, chop up your smoothie or whey protein shake ingredients before bed.
Let's be real, if you have 30 minutes to spare on Instagram and your blog, then you also have time to prepare a healthy breakfast or lunch for the next day or even take a walk. Got it?
What about those days, you don't feel like working out? Be sincere, is there any day you don't feel like eating? None.
Just be candid about what you want. There are commendations here and there about what results you have so far but you still far from your destination. Remember, great health for pregnancies and healthy babies is your main goal. It exceeds just becoming slim and looking good in clothes.
Stand up to your responsibilities today and do what is needed for a loss this coming week.
Letter to Self
I joined Spark People to lose weight and get motivation in doing so. Last week I gained 3 pounds and on that week I told myself that I need to pick up the pace and get moving. I also needed to track my food better to see what I an do better in that department,
There are days when all you want to do is eat and not exercise. But remember why you are here and all the progress you have made. Take a bite of something if you need to but remember that if you eat all of it, you will regret it and it won't make you feel any better. Go drink some water, take a walk and find something else to do other than eat. Look at those clothes in your closet and remember your goal. You can do it and you have before!
You have been on this journey many times. You know what to do- eat less and exercise more.
This time you will be successful and keep the weight off.
Here are the steps to success:
(1). Track every bite
(2). Do not eat after dinner.
(3). Watch the portion sizes.
(4). Drink lots of water.
(5). Exercise every day.
By Christmas, I know you will weigh less! Good luck!
Dear Sally --
Remember why you signed up for BLC again?
Although you are reviewing these reminders daily ... something must have set you off track, and they are not sinking in. So here they are again. Read 'em slowly. Think about what they mean to you. And remember, nothing tastes as good as being thin feels!
***Reasons I’ve decided to change my eating and exercise habits to lose weight:
*I’ll feel better about myself when I resist the natural inclination to act in a way contrary to what I believe is a better, healthier way.
*I’ll be able to wear my skinny clothes. Many have gotten too snug.
*I won’t feel so self-conscious; I’ll have more self-esteem.
*I’ll feel better physically; the uncomfortable pressure from my renal cyst will decrease; aches and pains of aging can be moderated.
*I’ll be more physically active, and have more desire to get out and do active things.
*I will gain more functional fitness
*Weight gain contributes to my depression, and vice versa.
*I want my cravings to diminish. I’ve been there before.
*I want to skip the constant mental battle.
*I feel SO GOOD when I'm on track!
*Ken is doing so well, and it will be fun to work toward a common goal.
*Sept 7th is a FRESH START, a SECOND CHANCE, a NEW BEGINNING, a CLEAN SLATE.
*Weight training helps with balance and functional fitness, both so important as I age!
*This is not all-or-nothing. Mess up? Get back on track RIGHT NOW!
So, remember the WHYS. It will help when you struggle.
You are worth it!
With love, Sally
It seems as if you have lost sight of some of your goals. That all or none mentality hasn't gotten you very far in the past, so how about trying something different for a longer period of time? Do you remember how it felt when you went into the store and picked out a smaller pair of pants, tried them on, and they were too BIG? Do you remember that overwhelming feeling of accomplishment? Confidence? Don't you want that again? More than the instant gratification of foods which are sweet, or high in fats? Remember how it felt when you really didn't crave those types of foods? How much better you felt? You can have all of that and more. You have to be the one to decide. Maybe it will take a little longer since you are not running, but there's other ways you can burn calories.
In reality, you know, it's more about what you eat than how much you work out. So take a look at yourself in the mirror. Make a decision whether or not this is what you want. And if not, start taking the steps to change it.