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Today I take a few pages from my sparkpeople.com calenar and share them with you. Topics about caffine, sleep, motivation, inspiration, being prepared, and more.

Remember that the average person in the US packs on an AVERAGE of 10 lbs from Thanksgiving to New Years.

Stay focused, and remeber the older you get the harder it is to work it off.

YOU CAN DO THIS.

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Web MD Introduces New Fitness Tools

http://www.webmd.com/diet/healthy-eating-fitness-services

These include a Diet Health Check, a food and fitness planer, a food-o-meter, and a fit-o-meter, a bmi plus calculator, a portion size plate, expert interviews, diet food and fitness videos, free food and fitness jourlnal and portion guides. It’s pretty impressive. Web MD Fitness Tools

Spark People Has A January Calendar

You can print out a calendar with all sort of tips and insights to help you reach those resolutions.  It may take a month to develop new habits and this calendar can help.

Free Exercise and Food Guides

Exercise guides can make your workouts more efficient as you don’t have to remember what you did last time.  You can use them to chart your progress (which builds confidence). Here are a few free examples.

Bodybuilding.com

FitWatch.com

WebMD

Sponsor: Today’s show is brought to you in part by Diet Watch. Get all sorts of tools, meal plans, tracking, advice, and more at dietwatch.logicalloss.com

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This show originates from www.logicalloss.com This is show 50

Never Say Diet Part I

I bought the book “Never Say Diet” from Chantel Hobbs. In it she talk about the top excuses for not losing weight. These include:

“I can’t afford a gym membership” – Good news Exercises is FREE.

“I don’t like to work out.” – Do you love heart doctors and medication?

“I just want to use diet pills.” – If there was a pill that worked, don’t you think we’d all know about it?

“I have too much weight to lose.” – Don’t think about what you have to lose.  You have too much to gain not to start today.

“Isn’t healthy food expensive?” – So are doctors visits.

One of the key points of this book is changing your brain.  I’ll talk more about that in the future.

Weight Loss Tips from Football

Last year the Miami Dolphins only won 1 game. This year they won 11 and are going to the playoffs. The difference? A new General Manager, and a new “mindset” or “Culture” as many of the players explained. In general, the team members believed in themselves again. They changed their brain first.  As the old saying goes, if you think you can or you think you can’t – you’re right.

New Diet Software – Diet Power

I just found out about Diet Power software. I just downloaded it, and will be checking it out over the next few weeks (there is a 14 day free trial). It seems very, very powerful, and yet simple.  You can get your free download at dietpower.logicalloss.com

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Building on Your Past

Is there that one day in your past that was so very heard? I do. I had to tell my Grandmother that she had outlived my Mother.  Because of that day, and experience, I know I can get through very tough situations that I never thought I could.

Think of yours. You may have thought you never could get through it, but you did. Well losing weight is hard, and you may feel you can’t do it, but you can. If you made it through your toughest situation, you can make it through the process of losing weight.

Celebrate and Remember Your Victories

This week I had numerous temptations in the form of Dairy Queen, McDonald’s, McDonald’s again, and other times “the little voice” wanted me to do something I knew was not going to be the right choice.

By doing the right thing you are practicing doing the right thing, and you will find it easier to do in the past.  I have this mental list in my head now so when I drive down the street I can tell myself “beat that, overcome that one, ” and more.

By being consistent, I am seeing results (I’m down to 209 lbs). I am walking 2 miles in the morning, and in the early evening I do the rest of my 10,00 steps. I’m eating better and exercising more, and it is starting to pay off. It’s taken a few weeks, but it is starting to pay off.

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Today I share some e-mails from the listeners. I ALWAYS love getting e-mails and voice mails from everyone. As I hear, the podcast helps keep you focused, and your emails do the same to me. Here are some of the great tips we heard.

Write down 5 things at the end of the day you are thankful for.

Quit, as in STOP, eating after 9 PM

People listen while they walk, ride bikes, treadmill, and more.

We are available in iTunes (subscribe here for free)

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Today is day 30, and the results I am seeing are not what I wanted. I’m not as far along as I had hoped. DO NOT GIVE UP. Look at what you are doing right. Look at what can be improved. The Chinese use a phrase "Kaizen" which means CONSTANT IMPROVEMENT.

It has taken a LONG time to get into this bad of shape. It will take some time to get back into shape.

There will be times when things are slow, and then you may experience a quick spurt of loss.

The key is to keep doing the things that you know are right, and look for ways to overcome those things you are doing that are wrong. If you dont’ want to exercise, do NOT stop, but instead choose to do a lighter workout. You will feel better, and reinforce your habit of daily exercise.

Get serious about your weight loss and become a premium member today and get all the back archives commercial free, along with great bonus content at www.logicalloss.com/premium today.

Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated.
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Well my vidaone software told me that I’m not losing weight fast enough and you know what? It’s right (I have the version for the desktop and I’m running a version on my smartphone). I have gained back the first few pounds I lost. The software is gently nudging me and suggesting some options for me.

How did this happen? Failure to plan. I knew I was going to be stressed out (becaase of my final exams at college), and yet I didn’t stock the shelves with healthy snack foods for me to munch on while pausing between my studying. That was dumb. I knew I was going to want to much on breaks. I plan and I study for my final exams, but I didn’t plan for my health goals.

OK, I’ve learned a lesson. What I need to do here now is identify what I did wrong and come up with a different plan (in this case get ot the store and by some healhty snacks). Here are some other dietting tips. If you are eating out? Halve it, and box the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage and dessert. When dining out, if you order a dessert, share it with your diet. Two people – one dessert. Use a salad plate instead of a dinner plate. This helps for those times when we feel we have to “Empty our plate.”

Remember if you fall down, you take what you’ve learned and get back up again. You can do it.

Download this episode

[audio:http://www.podtrac.com/pts/redirect.mp3?http://media.podango.net/R/630/2098/lwl14_121207.mp3]

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If you think you can, or you think you can’t YOU’RE RIGHT. YOU have to believe in YOU. This may take some convincing via affirmations.

I found some tips on making affirmations. Also, I tell of a weird time where I didn’t do my best the last few days – and yet lost another pound. Keep this in mind on those when you exercise and eat right and you just don’t drop any weight. So when things get weird – DON’T QUIT. Keep doing the right thing. Remember: live right, lose weight, live long.

Affirmations. Can you believe in you? Sometimes they seem a little weird, but there is enough study showing their power to warrant you giving them a shot (if you find yourself doubting). If you don’t believe you can achieve your goal – you won’t. I believe that with all my heart. So if this is the case, we need to change your mind first.

Try this: Break your goal down into smaller items. If need be break it all the way down to a meal. Commit to eating one healthy meal. Then repeat it. Eat another healthy meal. Then exercise.  You will see that you CAN do this (if you put your MIND to it). This will start to build your confidence so that when you do say an affirmation "I choose to eat healthy today" when you wake up you believe it. If you believe it you can achieve it.

This post originated at www.logicalloss.com  

Get serious about your weight loss and become a premium member today and get all the back archives commercial free, along with great bonus content at www.logicalloss.com/premium today.

Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated.
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You don’t “break” or “Stop” bad habits. You REPLACE them with GOOD habits. Here are the steps:
1. Identify the bad habit
2. Look at the pros and cons of continuing this habit.
3. Plan a new action.
4. Practice the plan

This will take time, but eventually you will not have to even think about this. It will just happen. You will have successfully replaced the bad habit with a good one.

I also talk about how the more muscles you have the more calories you burn. However, the best exercise to do is the exercise that you WILL do. Just get in the habit of exercising. We can mix it up later. Speaking of mixing it up check our Jorge Cruise 8 Minutes in the morning kit (link at shop.logicalloss.com)

Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated.
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I don’t have time to exercise! Yeah, me too. But YOU need to come first. It’s funny how we find time take the kids to soccer, buy that gift, talk to people on the phone because they are important. We always find time for things that are important.

YOU ARE IMPORTANT. It’s time for YOU.

The television is the worlds biggest time waster.

Write down what you are doing. You will be amazed at the ways you waste your time. You DO have time to exercise. You just need to GET UP, and DO IT. You will live. Just DO IT.

The computer is another big time waster. Check the email and get off.

Is there something you need to be reading? Do it while you ride that stationary bike.

If you HAVE To watch TV, then NEVER watch TV live again. Record it, and fast forward through the commercials, the credits, etc. That will get you some more time. Better yet, if you are going to watch TV, then exercise in front of it.

Measure your body so that if you don’t lose pounds on the scale, you may be losing inches of your chest, waist, etc. There is a great tool at shop.logicalloss.com to help you measure yourself.

ACTIVITY: Track what you do for a day or two. You will be amazed at the time you waste during the day. Time sheet available to premium members

Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated.
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We have a long road ahead. We need to go into this with both eyes open. One of the ways we will dodge failure is by setting S.M.A.R.T. Goals

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely

               Let’s look at those a little more specifically. A poor goal is “I want to lose weight.” Then you lose a pound. Are you done?

               It has to be measurable. When something is measurable you now know if you are ahead or behind schedule. I want to lose “X” amount of pounds, or “X” number of inches of my waist.

               Some say the “A” stands for Attainable, Achievable, or Agreed upon. I often use Appropriate. It doesn’t make any sense to say I’m going to swim 20 minutes a day if you do not have access to water. It also has to be something that is attainable in your mind. If you don’t think you can do it, you probably won’t.

               We need Realistic goals so we don’t set ourselves up to be discouraged. If we say, “I want to lose 10 pounds in 10 days,” that is not realistic (or healthy).

               A goal without a timeline is a dream. You need to add time to your goals. I usually tell people just starting out to shoot for easy goals. This might be something like,  “I will walk for 10 minutes five times this week.” It’s specific. It is measurable. It’s realistic. It has a time line. Many people try, “I will lose 10 pounds in a month.” I prefer to put time elements on action items. If you do the action items, then you will be putting yourself in place to lose weight and get healthy.

               Example Goal:

               “I will walk on the treadmill for 30 minutes (specific), 4 days this week. “  

               Keep in mind that if you can’t measure it, you can’t manage it. This goal is something that you need to believe you can do. It needs to be something that you want, and something you feel you can achieve. It needs to be achievable (notice I didn’t say easy). We just need to avoid those times when we set up something that is so hard that we give up.  Then we need to add a time element so we can measure ourselves and see if we are on time.

               Don’t fret if you get behind. A guided missile is “Wrong” most of its path. It radios back and sees that it’s off path and adjusts. It then radios back, and makes more adjustments. Eventually it hits the target and everyone applauds. Nobody noticed that the missile was “wrong” for most of the flight. Make your adjustments, and continue on toward your goal.

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