Friday, August 1, 2008

The Golden Seven

It's what I'm going to call the small list of rules that I established for myself for the next 14 days. The saying goes - it takes 14 days to make or break a habit. So let's see if I can establish some good habits within the next 14 days and start off the month of August with a bang.
The Next 14 Days

1. First and foremost dive back into the word of God. Get up, grab the java and slow down for nice one on one conversation with my Savior.
2. Get organized day by day. Sign up for – 14 days won’t hurt to see if it works for me.
3. Follow “You On A Diet” Plan. The concepts are simple and pretty much what I already follow and again it’s only 14 days.
4. Mix up my workouts. Doing the same thing each day has become slightly boring and my body has become used to the routine. I can incorporate this by using the “You on a Diet” plan as well.
5. Brush my teeth twice a day & floss once a day.
6. Journal or write every day.
7. Drink 64 ounces of water per day
For those of you who don't know about the "YOU On A Diet" (guess you don't watch Oprah, lol), but here is the 99 second edition:
“You On A Diet” 99-second edition
Make Your Eating Plan Automatic Over a 14-day period, train yourself to make good-for-YOU menu choices. You’ll reprogram your body so YOU will be in charge of what you’re eating.
Eat three main meals, plus snacks, so you’re never hungry.
**Eat the same things for breakfast and lunch almost every day. Yes, every day. People who minimize food choices lose more weight.
Remember That Waist Is More Important Than Weight Because of its proximity to vital organs, belly fat is the most dangerous fat you can carry, and it is one of the strongest predictors of health risks (heart disease, diabetes, and more bad stuff) associated with obesity.
**Ditch the scale in favor of
the tape measure.
**Measure your waist and aim small: Ideal is 32½ inches or less for women and 35 inches or less for men.
Stay Satisfied To lose weight, you need to eat.
**Eat often -- five or six times throughout the day -- so you’re constantly satisfied. Slipping into starvation mode makes your body want to store fat.
**Eat plenty of fiber in the morning; it helps control afternoon cravings.
Add Support Enlist a friend, family member, or new
online buddy as your partner. Everyone needs encouragement -- or an occasional prod.
**After finishing your 30-minute walk every day, call a buddy or post on the
YOU board for a pat on the back.
**When you start
the 20-minute workout, do the same thing.
Know That It’s OK to Make Mistakes As long as you quickly get back on the right road, you won’t travel too far down the wrong one. Just make a YOU-turn to change course. A Few Final Tips . . .
Check food labels: Don’t buy anything with more than 4 grams of saturated fat or 4 grams of any sugar (especially high-fructose corn syrup) per serving. Sat fat is an aging fat that’s bad for your whole body, and simple sugars make you crave high-calorie foods.
**Get 7 to 8 hours of sleep a night. Fatigue also makes you crave sugary foods. Why? They release the brain chemicals that a lack of sleep leaves you short on.
**Eat a little healthy fat -- like a handful of walnuts -- about 20 minutes before a meal. It will take the edge off, so you won’t be tempted to overeat.
**Choose elegance over force: Weight-loss battles are won when you diet smart, not hard.
Last but not least, here are the workout ideas that I've come up with for the next 14 days. Writing these things out helps me hold myself accountable to them.
Workout Ideas for the next 14 days:
**Walk 30 minutes per day (lunch hour) – You On A Diet Plan
**Walk/Run 1 mile 3x’s per week (Aug 1-7)
**Walk/Run 1.5 miles 3x’s per week (Aug 8-14)
**Twice a week complete either super sets or Jillian Michael’s 30-Day Shred (20 minutes)
**Do Yoga once a week
**Stretch daily

The super set is a great way to workout if you have limited time. Each cycle should take you two minutes. If you can do ten cycles of this you will total 300 push ups and 400 crunches. Not bad for 20 minutes! No resting in between sets!
You basically rest by doing crunches. The two super sets you see below are great to alternate every other day.
Push up/Crunch super set:
Repeat 10 cycles of:
- 10 regular push ups- 10 crunches- 10 wide push ups- 10 crunches- 10 tricep push ups- 10/10 Left/Right crunches
Leg / ab super set:
Repeat 5 cycles of:
- 20 squats - 20 crunches 20- 10 lunges per leg- 10 crunches - 20 calf raises- 20 crunches

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