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1CRAZYDOG's Photo 1CRAZYDOG Posts: 683,622
10/24/20 3:44 P

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Thanks! I definitely have to be very careful of breads and pastas.

Love is the root of all things good in life.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
10/24/20 3:39 P

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What to Eat When You're a Sugar Burner

If you are a sugar burner, your body has become very inefficient at burning fat for energy and relies almost exclusively on sugar. This is because the predominant hormone balance in a sugar burner turns off fat-burning enzymes while enhancing sugar burning and fat-storing enzymes. Your hormone situation is likely one in which cortisol and insulin are elevated to the point of hormone resistance making you a very inefficient user of fat and forcing your body to burn sugar instead.
Along with that your body is probably not getting the signal the hunger hormone leptin is sending. You feel hungry all the time and have frequent cravings for foods rich in sugar and fat. Diabetes and other hormonal disorders, including hyperthyroidism, may run in your family.
The good news is you probably have plenty of muscle. This is good because muscle tissue is a prime mover of hormonal metabolism. Once you begin to exercise and eat appropriately, you will trigger your hormonal fat-burning machinery. To turn your body's fat-burning on you have to switch your hormones back into a fat-burning balance. The best way to do this is to slowly force the body to use its fat, an impossible task if you keep feeding your body sugar. The body burns what you feed it. So, switch your nutritional choices to protein, fibre and the correct fats and the body will shift from using sugar to burning fat. This, tailored with hormonal exercise will change your metabolism for good.

Every time we eat according to this plate we set into motion a hormonal software program that will raise the fat burning mechanism.

Eat as many vegetables as you like, no limit. Eat as much of the following fruits: all berries (blueberries, raspberries, blackberries, strawberries and cherries) apples and pears.

Eat as much lean meat animal protein as you like--chicken, egg whites, fish, turkey, beef, Canadian bacon, Buy wild fish not farm-raised--and organic poultry and beef whenever possible.

Eat starch and sugar according to bites. No more than 3-5 bites per meal. The whiter the starch the few and smaller bites they should be.
Eat no more than 1/2 cup of nuts or 1-2 Tbps of nut butter per day. Choose from almonds, walnuts, unsalted peanuts and Brazil nuts.

Eat 3 meals and 3 snacks a day, every day. Eat small meals every 2-3 hours.
Snack on beef or venison jerky, protein bars, protein shakes and vegetables.
Enjoy a reward meal once a week, choosing whatever and how much you want.
Enjoy limited quantities of cheese- 2 Tbsp of feta cheese on a salad or 2 tbsp of grated Parmesan on grilled chicken, skim milk and yogurt. Think of these as condiments.
Avoid alcohol, beer and wine except with your once a week reward meal. If you choose to have alcohol, then skip the starch and limit consumption to 3-5
sips.
Between meals and snacks pay attention to hunger, cravings, and energy levels. Adjust meals and snacks accordingly to balance these hormone indicators.

Courtesy of Jade & Keoni Teta The Metabolic Effect

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
10/24/20 3:09 P

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What to Eat When You're a Muscle Burner

Although your body burns sugar for energy, muscles rather than food, supply your fuel. Muscle burners are often high-strung type-A who seem to run on nervous energy. They release a large amount of the stress hormones cortisol and adrenaline. They tend to be thin in their youth, but often develop what is called the "skinny-fat" look in which they appear to be thin though their bodies are flabby with an unfavourable muscle to fat ratio. Any pronounced fat storage is concentrated around the belly. This look is often seen in models, actors, and long-distance runners. They often skip breakfast.

Muscle burners are able to go for long periods-from 3-6 hours- without eating, may differ from anxiety, and may have been considered underweight much of their lives. Diabetes, loose connective tissue and degenerative disorders such as osteoporosis, Arthritis, sarcopenia (loss of muscle mass) and Fibromyalgia are often consequences for muscle burners who yo-yo diet and don't eat properly.

Muscle burners need to balance out their biochemical overdrive created by the adrenal hormones, noradrenaline and cortisol. High amounts of these hormones break down muscle tissue to supply the body with sugar. While it's important to consume enough sugar to slow the adrenal hormone burst and feed the body, it's just as crucial to eat a balanced diet of protein and fat for a steady supply of energy. That is why eating breakfast is so important. Once the nutritional hormonal inputs are connected will begin to spare its muscle stores and burn fat more readily, leading to an overall toned body and more constant energy.

Every time we eat according to this plate we set into motion a hormonal software program that will raise the fat burning mechanism.

Eat as many fruits and vegetables as you like, no limit. Eat as much fruit as you like except the very sweet fruits (bananas, pineapple, watermelon, mango and grapes.)

Eat as much lean meat animal protein as you like--chicken, egg whites, fish, turkey, beef, Canadian bacon, Buy wild fish not farm-raised--and organic poultry and beef whenever possible.

Eat starch and sugar according to bites. No more than 7-15 bites per meal. The whiter the starch the few and smaller bites they should be. Limit of 7.
Eat up to 11/2 cups of nuts or 3 Tbps of nut butter per day. Choose from almonds, walnuts, peanuts and Brazil nuts.

Eat 3 meals and 3 snacks a day, every day.
Snack on beef or venison jerky, protein bars, protein shakes and vegetables.
Enjoy a reward meal once a week, choosing whatever and how much you want.
Enjoy low-fat dairy such as yogurt, cheese and skim milk.
Avoid alcohol, beer and wine except with your once a week reward meal. If you choose to have alcohol, then skip the starch and limit consumption to 7-15 sips.
Between meals and snacks pay attention to hunger, cravings, and energy levels. Adjust meals and snacks accordingly to balance these hormone indicators.

Courtesy of Jade & Keoni Teta The Metabolic Effect


TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
10/24/20 2:34 P

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What to Eat As A Mixed Burner

As a mixed burner, we have the advantage. By changing what we eat our hormonal signals can trigger a fat-burning mode. We naturally have a well-regulated metabolism, is neither to thin or overweight with a good amount of muscle on our bodies.†

We are usually products of our environment and quickly adapt to other lifestyles. We have a steady amount of energy to focus on getting a good balance of nutrients from lean protein sources, healthy fats and a wide array of fruits and vegetables.

To push our metabolism into a higher state of fat burning we will have to regulate our metabolic fire with sugar and starchy foods that will burn slowly while providing plenty of protein†to maintain our muscle mass. Enjoy old fashioned oatmeal, brown rice and baked potatoes with their skins. Avoid bread, pasta and sweets.
Every time we eat according to this plate we set into motion a hormonal software program that will raise the fat burning mechanism.†
Eat as many fruits and vegetables as you like, no
limit. Eat as much fruit as you like except the very sweet fruits (bananas, pineapple, watermelon, mango and grapes.)
Eat as much lean meat animal protein as you like--chicken, egg whites, fish, turkey, beef, Canadian bacon, Buy wild fish not farm-raised--and organic poultry and beef whenever possible.

Eat starch and sugar according to bites. No more than 5-10 bites per meal. The whiter the starch the few and smaller bites they should be.†Eat up to one cup of nuts or 2 Tbps of nut butter per day. Choose from almonds, walnuts, peanuts and Brazil nuts.

Eat 3 meals and 2 - 4 snacks a day, every day. Snack on beef or venison jerky, protein bars, protein shakes and vegetables. Enjoy a reward meal once a week, choosing whatever and how much you want. Use dairy products as a condiment--2 tbsp yogurt with fruit salad, nonfat milk in your coffee, etc. Avoid alcohol, beer and wine except with your once a week reward meal. If you choose to have alcohol, then skip the starch and limit consumption to 5-10 sips. Between meals and snacks pay attention to hunger, cravings, and energy levels. Adjust meals and snacks accordingly to balance these hormone indicators.

Courtesy of Jade & Keoni Teta The Metabolic Effect

Edited by: NOMORESTALLING at: 10/24/2020 (15:10)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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1CRAZYDOG's Photo 1CRAZYDOG Posts: 683,622
10/24/20 2:15 P

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Oh man, that is me to a "T"!

Love is the root of all things good in life.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
10/24/20 1:34 P

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Mixed Burner

Mixed burners use sugar and fat as their sources of fuel and their lifestyle choices largely determine whether they burn sugar or fat. If they stay up too late, they are tired. If they work to hard, they get sick. If they overindulge with food and drink, they gain weight. Most are mixed burners so their metabolic tendencies are influenced by their choice of lifestyle.†

High carbohydrate diets, sedentary lifestyle and especially stress push these individuals into a sugar burning state that causes them to gain fat. Menopause and andropause (a loss of male hormones such as testosterone as men age) can also trigger the fat-storing, muscle-burning state.†

When it comes to food, they can skip meals without feeling hungry, yet often have cravings. The low-calorie diets that worked for them when younger lose their effectiveness over time. Calorie-counting diets and aerobic-based exercise programs are effective for a few weeks, but once they stop, the weight they lost returns as quickly as it came off and they regain more fat and lose muscle each time.

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
10/24/20 1:22 P

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Muscle Burner

Muscle burners are the envy of their friends. They tend to be thin even though it seems that they can eat anything they want. Despite their thin appearance, they have little if any muscle tone and losses sagging skin. We call these people skinny-fat because they have low-muscle to-fat-ratio. They burn sugar from muscle tissue due to an oversecretion of the stress hormones cortisol, adrenaline and noradrenaline. This gives them energy and can often make them high-strung and anxious.

Muscle burners are generally driven-type A people who are always on the go. They prefer repetitive exercises like running or elliptical trainers which helps rid them of nervou=s energy. They have difficulty staying asleep and will wake repeatedly or sleep very lightly. They crave sweets. They may have a few cocktails or wine at the end of the day to calm themselves down. These lifestyle choices can wreak havoc on the body. They tend to have weak digestive systems s=and frequently suffer from irritable bowel syndrome (IBS), ulcers and gastroesophageal reflux disease. They often suffer from anxiety, attention disorder, mood swings, colds and cases of flu and wild high and low swings in blood sugar

Edited by: NOMORESTALLING at: 10/24/2020 (13:23)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
10/24/20 1:21 P

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Sugar Burner

Sugar burners tend to be overweight, often obese from a young age, and easily develop metabolic resistance. It is very difficult for them to lose fat; the traditional low-calorie diet and aerobic exercise regimes actually worsen the problem. Sugar burners have a primary defect in insulin metabolism and tend to either overproduced and/or be resistant to the action of this powerful fat-storing hormone.
Sugar burners store fat all over their bodies, not just in one spot. They often look puffy and water-logged. Their diets are high in carbohydrates-often up to 70 percent-from kinds of pasta, bread, and potatoes. They crave sweets, coffee and chocolate, which makes them feel good for short 10-30 minute spurts, but leave them feeling lethargic and tired. Sugar burners tend to eat constantly. Headaches often occur during exercise. They can have difficulty falling asleep and find it just as hard to get up in the morning. Finally, sugar burners tend to be procrastinators, frequently suffer from fatigue and depression and are at increased risk of diabetes, heart disease and other illnesses.


Edited by: NOMORESTALLING at: 10/24/2020 (13:22)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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1CRAZYDOG's Photo 1CRAZYDOG Posts: 683,622
10/24/20 1:03 P

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Mixed burner

Love is the root of all things good in life.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
10/24/20 12:56 P

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To find out what kind of fuel burner you are-sugar, muscle or mixed--answer each question to the best of your ability. Don't stop to think about the details, just circle the answer that best fits you. If none of the answers suit you choose the closest one.
1. Which of the following meals would give you sustained and lasting energy if it were the only meal you eat all day?
a. Cereal (0)
b. Eggs and cereal (+1)
c. Steak and eggs (+2)

2. What best describes your reaction to high-carbohydrate foods such as pasta or potatoes? a. They give me a short boost in energy, but I crash later (+1)
b. They make me tired and lethargic almost immediately after eating them. (+2)
c. They give me long-lasting energy. (-2)

3. When it comes to desserts, which do you prefer?
a. I have no preference (+1)
b. Creamy, rich sweets like cheesecake or chocolate mousse. (+2)
c. I like sweets, but prefer lighter things like cookies and candy bars. (0)

4. What best describes your reaction to eating protein†such as chicken, steak or eggs?
a. They satisfy my hunger and give me energy for many hours. (+4)
b. They give me about the same energy as carbohydrate-rich foods such as pasta and potatoes. (+1)
c. They fill me up and often make me feel sluggish and tired or I do not eat meat. (-2)

5. Which do you crave the most?
a. Protein, salt and coffee. (+2)
b. Sugar, coffee, cocktails, wine or beer. (-2)
c. I don't get cravings very often, but when I do, I crave a and b. (+1)

6. What describes your best reaction to bright lights?
a. I'm not sensitive to bright lights (+2)
b. Light has to be very bright for me to notice. (+1)
c. I'm sensitive to bright lights and prefer sunglasses when outdoors. (-2)

7. What best describes your tendency toward anxiety or depression?
a. I tend to become depressed or moody. (+2)
b. I'm rarely depressed or anxious. (+1)
c. I tend to become anxious in many situations. (-2)

8. What best describes your current weight?
a. I am of average weight. (+2)
b. I am underweight, but store fat around my waist. (-8)
c. I am overweight or obese. (+6)

9. How best do you describe your appetite?
a. I live to eat and rarely overeat. (+4)
b. I use food for fuel but indulge on occasion. (+2)
c. I eat to live but sometimes have to remind myself to eat. (-6)

10. What best describes your facial skin?
a. My skin is very balanced and healthy. (+2)
b. My skin is sometimes oily and prone to acne or breakouts. (+4)
c. I have sensitive, often dry skin that sometimes looks red and irritated. (0)

11. If you need to stay focused for long periods of time, which would help?
a. Nuts like almonds, walnuts or peanuts. (+2)
b. Trail mix of dried fruit and nuts. (+1)
c. Dried fruit or candy. (-2)

12. What best describes your digestive system?
a. I suffer from heartburn or irritable bowel syndrome. (0)
b. I am frequently constipated or have irregular bowel movements. (+4)
c. I have regular bowel movements with no problems. (+2)

13. What best describes your energy levels?
a. I feel mentally balanced, except on rare occasions when stressed or haven't had enough sleep. (+2)
b. I feel mentally alert and wired, yet at the same time, physically tired (-6)
c. I feel mentally and physically fatigued most of the time. (+4)

14. What happens when you skip meals?
a. I become irritable, shaky and/or lightheaded. (+4)
b. I can skip a meal and feel fine, but become irritable, shaky and/or lightheaded if I miss 2 or more. (+2)
c. Skipping meals does not bother me. I frequently go for more than 4-6 hours without eating. (-4)

15. what best describes your sleeping habits?
a. I'm frequently tired, but still have difficulty falling asleep and/or getting up in the morning. (+4)
b. I have difficulty falling asleep or sleeping soundly, still wired during the day. (-4)
c. I fall asleep fine, sleep soundly and wake to feel refreshed. (+2)

16. How best do you describe how old you look?
a. I look my age. (+1)
b. I look older than my age. (0)
c. I look young for my age. (+2)

17. When do you perspire?
a. I rarely perspire, even when exercising. (+2)
b. I only perspire during exercising or am very hot. (+1)
c. I perspire a lot during exercise and even when not. (0)

18. How best do you describe your awareness and alertness?
a. I am acutely aware of my surroundings and the people around me, but can find it difficult to stay focused on any one task (-4)
b. It often takes me a moment to register questions and respond. (+2)
c. I am aware of my surroundings and responsive to people and their questions. (+1)

Total up the number of answers.
If higher than 35: You are a sugar burner.
Between 20-35: You are a mixed burner.
Lower than 20: You are a muscle burner.

Courtesy of Jade & Keoni Teta The Metabolic Effect

Edited by: NOMORESTALLING at: 10/24/2020 (14:49)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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JULIEJO39's Photo JULIEJO39 Posts: 14,182
9/20/20 8:05 A

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Great plan!

Julie
CST

"You may have to fight a battle more than once to win it." -Margaret Thatcher




Rewards:
20--New tennis shoes
25 pounds New outfit--or two
30 pounds--SPA day
35 pounds--New outfit
40 pounds--Special date night



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1CRAZYDOG's Photo 1CRAZYDOG Posts: 683,622
9/19/20 6:55 P

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Yes!

Love is the root of all things good in life.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
9/19/20 6:38 P

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That is what I am going to continue with now for the next 6 weeks and see where it gets me.

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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1CRAZYDOG's Photo 1CRAZYDOG Posts: 683,622
9/19/20 5:25 P

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You did a good job!

Kind of a mixed up week being away from home, but back now and will resume my routine.

HUGS

Love is the root of all things good in life.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
9/19/20 5:14 P

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Updated

Monday - Wednesday - Friday

6:00 16 oz AC water
6:30 Coffee
7:00 16 oz Lemon Water Omega-3
7:30 1/2 hour walking
8:00 1/2 hour step climber
15 pushups
15 squats
16 oz Lemon Water
9:00 Breakfast MR Fruit/Veggie Smoothie
12:00 16 oz Lemon Water
12:30 Salad Lunch
3:00 Veggie Snack, Cinnamon Tea
5:00 16 oz Lemon Water
6:00 Starch/Protein Supper
Nothing past 7:00 Intermediate Fasting for 14 hours

Tuesday - Thursday

6:00 16 oz AC water
6:30 Coffee
7:00 16 oz Lemon Water Omega-3
7:30 1/2 hour walking
8:00 1/2 hour step climber
16 oz Lemon Water
9:00 Breakfast MR Fruit/Veggie Smoothie
12:00 16 oz Lemon Water
12:30 Salad Lunch
3:00 Veggie Snack, Cinnamon Tea
5:00 16 oz Lemon Water
6:00 Starch/Protein Supper
Nothing past 7:00. Intermediate Fasting for 14 hours

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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1CRAZYDOG's Photo 1CRAZYDOG Posts: 683,622
7/20/20 8:58 A

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Preplanning and breaking down larger goals into small, attainable goals w/action steps. Thatís the keys for me to success! YES YES YES, acknowledge all those victories, big and small along the way! It lifts the spirits and motivates, to be sure.

POSITIVITY! ITís energizing.


Love is the root of all things good in life.


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NOMORESTALLING's Photo NOMORESTALLING Posts: 43,217
7/20/20 8:01 A

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I promised to:
1. Put me first.
2. Go all-in; Things done by halves or half-heartedly, are never done right.
3. Be especially kind to myself. Take care of myself the way I care for others.
4. Make this time enjoyable, gratifying and satisfying.

I did learn some new mindset things that might help YOU if you're struggling at all.

1. Don't think about the end goal. Personally, I have around 65 pounds to lose. If I think about that I go crazy. Instead, I just focus on this one day. "I can do anything for a day" is my new mantra.
2. Preplan your day: A rising time, set your alarm if need be. Plan out what you're having for each meal - EVEN if you haven't prepped it ahead of time. Knowing what I'm having in advance makes me look forward to it, and it seems to taste so much better, even if it's just a favourite salad. An exercise time: When and length of time.
3. Write down all your little wins at the end of each day. EVEN if they don't feel like wins. Positivity is key.
Okay. That's me for this first week.
Heading into Phase 1, week 1, day 1 with a positive mindset, and a bounce in my step for the victories this week.
And don't forget to thank your body, for responding to this new plan. And thank you to all of you for the inspiration and support.



TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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