I started working out in the mornings about 18 months ago. While it was tough to get used to at first, I've learned to love it. Plus, I don't have to worry about all the excuses for NOT working out after work!
--Exercising early in the morning gets your metabolism going and keeps it elevated all day to help burn more calories.
--You have a great start to the day, which is a gratifying feeling! It will keep you motivated throughout the day to make healthy choices.
--Exercise can increase mental acuity, keeping your brainpower working stronger all day.
--Ease into it. Try getting up just 10 or 20 minutes early at first for a quick workout. Plus, you get it over with for the day - before your day even gets started. No worrying about fitting in it later once your busy day begins.
Saturday, January 8, 2011
Are you ready to commit to a healthy lifestyle? Ask yourself these questions.
You say you want to lose weight. You may have found the motivation to go to the gym this week and choose the right foods. But, it’s only the beginning. After a few weeks, your motivation may dwindle and unhealthy habits may find their way back into your life. What seemed fun and easy at first is more difficult. Do you treat unhealthy treats as “rewards” for losing a pound or two? Are you heading to happy hour more than the gym?
Start. Stop. Start. Stop. Many experience “yo-yo dieting” and can’t get past it. If this describes you, there is a way to get past it, starting with losing the word “diet” from your vocabulary. To be successful and stay successful, you must be ready to commit to a healthy lifestyle – forever. Are you ready to commit? Ask yourself these questions and find out.
Do you know why you want to lose weight and live healthier?
Are you trying to improve a health issue such as high blood pressure? Do you want to shop in a boutique rather than a plus-sized store? Whatever your goal may be, hang onto this. This is your motivation that will keep you going on tough days.
Do it now: Write down your goal and keep it where you can see it everyday. Hang a picture of the article of clothing you want to wear in plain view. Keep a reminder of your goals in sight at all times.
Do you compare yourself to others?
If others around you who have lost weight or have a healthy lifestyle make you uneasy, try focusing that energy on yourself! Believe in yourself that you can make positive changes rather than focusing on wishing you had your friend’s faster metabolism.
Do it now: Write down the five most important people in your life. Are you on this list? If not, add yourself and remember that you are worth it!
Do you keep procrastinating?
If you keep putting it off (“I’ll start Monday”, “I’ll start after the holiday/birthday/next month”, etc.), then you are not ready. There is no perfect time to start except for right now. Start TODAY! It doesn’t mean committing to a rigid diet and going to the gym every day. It means taking one step toward good health today. Take a short walk, choose a salad over French fries or cut down to one soda per day. Small habit changes now turn into big results over time.
Do it now: Write down one habit you will change this week and focus on it. When you have it mastered, repeat the process.
Do you give up easily?If you eat one unhealthy meal, do you give up on your diet? If so, it’s important to recognize that one poor meal – or even one weekend of poor meals – does not ruin everything. Consistent healthy choices over time will help you meet your goals. We all make unhealthy choices, but moving on from them – not making more of them - is the key to success.
Do it now: Forget yesterday and start again today. Every day is a new opportunity for you to make healthy choices. Forgive yourself and learn to make a better choice next time.
Start. Stop. Start. Stop. Many experience “yo-yo dieting” and can’t get past it. If this describes you, there is a way to get past it, starting with losing the word “diet” from your vocabulary. To be successful and stay successful, you must be ready to commit to a healthy lifestyle – forever. Are you ready to commit? Ask yourself these questions and find out.
Do you know why you want to lose weight and live healthier?
Are you trying to improve a health issue such as high blood pressure? Do you want to shop in a boutique rather than a plus-sized store? Whatever your goal may be, hang onto this. This is your motivation that will keep you going on tough days.
Do it now: Write down your goal and keep it where you can see it everyday. Hang a picture of the article of clothing you want to wear in plain view. Keep a reminder of your goals in sight at all times.
Do you compare yourself to others?
If others around you who have lost weight or have a healthy lifestyle make you uneasy, try focusing that energy on yourself! Believe in yourself that you can make positive changes rather than focusing on wishing you had your friend’s faster metabolism.
Do it now: Write down the five most important people in your life. Are you on this list? If not, add yourself and remember that you are worth it!
Do you keep procrastinating?
If you keep putting it off (“I’ll start Monday”, “I’ll start after the holiday/birthday/next month”, etc.), then you are not ready. There is no perfect time to start except for right now. Start TODAY! It doesn’t mean committing to a rigid diet and going to the gym every day. It means taking one step toward good health today. Take a short walk, choose a salad over French fries or cut down to one soda per day. Small habit changes now turn into big results over time.
Do it now: Write down one habit you will change this week and focus on it. When you have it mastered, repeat the process.
Do you give up easily?If you eat one unhealthy meal, do you give up on your diet? If so, it’s important to recognize that one poor meal – or even one weekend of poor meals – does not ruin everything. Consistent healthy choices over time will help you meet your goals. We all make unhealthy choices, but moving on from them – not making more of them - is the key to success.
Do it now: Forget yesterday and start again today. Every day is a new opportunity for you to make healthy choices. Forgive yourself and learn to make a better choice next time.
Monday, July 5, 2010
My website has a new look!
My website has been updated to include more articles, videos and a store with my favorite weight loss tools. What do you think?
www.mindovermayo.com
www.mindovermayo.com
Sunday, July 4, 2010
Sunday, April 4, 2010
I need to be accountable
I've really been struggling lately. (Lately, meaning the past year.) I've been messing around with these same five pounds for about a year now. It's very frustrating for me because I KNOW I can do this. I KNOW I can stay at/under my weight goal. However, here I am again - back up 3-4 pounds over it.
It doesn't sound like a lot of weight, but when I set my original weight goal, that was more of a limit than my actual goal. Like - don't go over this number or the demise will begin! I have been trying to "trick" myself into losing weight. For example, I get a "reward" each week I lose weight. I bought a pair of jeans that require a 5+ pound loss prior to wearing in public. I am food journaling. It's not working for some reason.
Here are the reasons:
--I am giving myself food (and let's be completely honest) alcohol rewards
--I gave myself two weeks off of food journaling over the last month and a half
--I went on vacation
--I have not gone to a Weight Watchers meeting since February
--I am giving myself permission because "I worked out"
I. AM. NOT. ACCOUNTABLE.
Anyone else struggling? I'm getting this all down as a hope to begin some better accountability. Telling myself is not working. Time to put it all out there and get into those damn jeans.
It doesn't sound like a lot of weight, but when I set my original weight goal, that was more of a limit than my actual goal. Like - don't go over this number or the demise will begin! I have been trying to "trick" myself into losing weight. For example, I get a "reward" each week I lose weight. I bought a pair of jeans that require a 5+ pound loss prior to wearing in public. I am food journaling. It's not working for some reason.
Here are the reasons:
--I am giving myself food (and let's be completely honest) alcohol rewards
--I gave myself two weeks off of food journaling over the last month and a half
--I went on vacation
--I have not gone to a Weight Watchers meeting since February
--I am giving myself permission because "I worked out"
I. AM. NOT. ACCOUNTABLE.
Anyone else struggling? I'm getting this all down as a hope to begin some better accountability. Telling myself is not working. Time to put it all out there and get into those damn jeans.
Sunday, March 14, 2010
Are you working too hard or hardly working?
After months of hearing my spin class instructors talk about the benefits of using a heart rate monitor, I finally bought one for myself! For as much time as I spend at the gym, this purchase was well worth it. Because I can track my calories burned and heart rate, I can easily determine how hard I'm working (or not working!)
I learned that my maximum heart rate is 184, my 70% target is 129, my low end is 124 and my resting heart rate is 65. Knowing this information is very valuable because I've learned that I'm burning more calories than I thought during my spinning workouts (good news) and that I sometimes tend to have a heart rate over 184, which means I'm working too hard. Also, during my step/kickboxing class yesterday, I learned that I was not working hard enough. I was able to do some of the advanced moves and use my arms more to get my heart rate up where it should be.
Get one! I found mine at Target for $49.49!
Tasty and simple recipe from Clean Eating
My latest favorite magazine is Clean Eating magazine. I am not much of a cook, but even I can handle many of the recipes and tips they offer. I highly recommend subscribing! We tried this recipe last week and it tasted great and provided leftovers for lunch!
Turkey Sausage Ragu
Serves 4
(I did some substitutes that are in parentheses)
477 Calories/17.5 Fat/11 Fiber Per Serving
Ingredients
3 tablespoons extra-virgin olive oil
1 large yellow onion, thinly sliced
1 tablespoon fresh thyme (I used dried thyme)
8 oz spicy Italian turkey sausage, casings discarded (I used 12 oz)
1/4 tsp chile flakes
3 cloves fresh garlic, minced
1/2 cup red wine (Good excuse to have wine with dinner! I used Rosemount Shiraz.)
1 14.5 ounce can diced tomatoes in juice
1 tablespoon fresh oregano leaves, torn (I used dried)
1 large bunch kale, cleaned and stems discarded, roughly chopped
1 tablespoon balsamic vinegar
Kosher salt and fresh ground black pepper
8oz whole wheat pappardelle, fettucine, or tagliatelle pasta (I used 12 oz whole wheat egg noodles)
1/2 cup flat-leaf parsley, for garnish (I didn't add this)
Parmigiano Reggiano, for garnish (I used low fat grated parmesan)
Instructions
1. Set a pot of salted water over medium heat to begin boiling for the pasta while you prep the rest.
2. Add 1 tbsp oil, onion, and thyme to a separate large pot over medium heat. Stir well, cover, and cook until onion is softened and beginning to brown, about 5 minutes. Stir occasionally. Add sausage, chile flakes, and garlic. Continue cooking 5 minutes, stirring occasionally.
3. Off the heat, deglaze the pan by adding the wine. Return to heat and allow to reduce for 1 minute. Add diced tomatoes, oregano, and kale. Stir well, cover, and cook 5 minutes. Remove cover and continue cooking 10 minutes, or until sauce is slightly reduced and thickened. Stir in additional 2 tbsp oil and the balsamic vinegar. Season to taste with salt and pepper.
4. When the sauce is almost finished (when 10min remain), add pasta to boiling water and cook according to package directions. Drain well and toss with sausage mixture. Serve topped with a drizzle of olive oil and grated cheese.
Turkey Sausage Ragu
Serves 4
(I did some substitutes that are in parentheses)
477 Calories/17.5 Fat/11 Fiber Per Serving
Ingredients
3 tablespoons extra-virgin olive oil
1 large yellow onion, thinly sliced
1 tablespoon fresh thyme (I used dried thyme)
8 oz spicy Italian turkey sausage, casings discarded (I used 12 oz)
1/4 tsp chile flakes
3 cloves fresh garlic, minced
1/2 cup red wine (Good excuse to have wine with dinner! I used Rosemount Shiraz.)
1 14.5 ounce can diced tomatoes in juice
1 tablespoon fresh oregano leaves, torn (I used dried)
1 large bunch kale, cleaned and stems discarded, roughly chopped
1 tablespoon balsamic vinegar
Kosher salt and fresh ground black pepper
8oz whole wheat pappardelle, fettucine, or tagliatelle pasta (I used 12 oz whole wheat egg noodles)
1/2 cup flat-leaf parsley, for garnish (I didn't add this)
Parmigiano Reggiano, for garnish (I used low fat grated parmesan)
Instructions
1. Set a pot of salted water over medium heat to begin boiling for the pasta while you prep the rest.
2. Add 1 tbsp oil, onion, and thyme to a separate large pot over medium heat. Stir well, cover, and cook until onion is softened and beginning to brown, about 5 minutes. Stir occasionally. Add sausage, chile flakes, and garlic. Continue cooking 5 minutes, stirring occasionally.
3. Off the heat, deglaze the pan by adding the wine. Return to heat and allow to reduce for 1 minute. Add diced tomatoes, oregano, and kale. Stir well, cover, and cook 5 minutes. Remove cover and continue cooking 10 minutes, or until sauce is slightly reduced and thickened. Stir in additional 2 tbsp oil and the balsamic vinegar. Season to taste with salt and pepper.
4. When the sauce is almost finished (when 10min remain), add pasta to boiling water and cook according to package directions. Drain well and toss with sausage mixture. Serve topped with a drizzle of olive oil and grated cheese.
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