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Give Blessings
Start giving out silent blessings
to others and your negative feelings will begin to go away.
Think of it this
way: Life is reflected back to you like a mirror. If you send out negative
vibes, these vibes will bounce right back to you. In the same way, if you think
negatively about someone, then s/he probably feels negatively about you! Instead
of projecting negative feelings, give out silent blessings. You'll feel better
about the people in your life and begin to live a more positive life.
- CG,
Licensed Clinical Professional Counselor
This program is tough - We know! Here are some tips:
 | Invest in some disposable food
containers and zip lock type baggies. Regular and
freezer. |
| PLAN the entire week menu before the
week starts and buy only what you need for the week. Better yet, include
your grocery store weekly circular and shop around their healthy specials. |
| Wash produce the day it is brought
home. Chop it up and it will be ready when you need
it. |
| On Sunday, we cook our meals for the
week. That way, the food is right there ready to eat! No Excuses! (See Food
Safety for storage times) |
| Rice and wheat bread don't have to
be the only carb! Consider low GI fruit, like pears! |
| To save money on meat, consider
purchasing a bone-in turkey breast or small 3-4 pound fryer chicken (peel
off the skin). There is enough meat on the turkey breast to make
authorized enchiladas, turkey soup, pita pizzas and a couple of turkey
sandwiches. If you have a crock pot, toss in a couple of cups of baby
carrots, 1 medium onion quartered, & 1 cup of water. Lay fryer on top
and sprinkle with salt, pepper & basil. Turn on low (8-10 hours) and
dinner is ready when you get home, plus lunch the next day. (and after the
first 97 or so dry heaves, picking the meat off the bone isn't that bad!) |
| We tossed or donated anything that
was not 'Authorized' by the Body-for LIFE program. Out of sight, Out of
mind, OUT OF MOUTH! |
| Invest in some quality spices. Our
favorites are garlic pepper, oregano, basil, cayenne, cumin, cilantro,
Butter Buds and white pepper. |
| Fat free cheese?! Ew. Spray with a
little bit of cooking spray. It will behave more like full fat cheese when
melting. |
| Cravings? Add a tablespoon of
natural peanut butter to a chocolate shake or a 1/2 cup of frozen fruit to
vanilla or strawberry shakes. Keep track of the extra
carbs! |
| Ok, this is not on the authorized
foods list, but I chewed peppermint gum or popped tic-tacs for 3 weeks.
They have some calories and sugar, so be careful. |
| Another way we curb those evil
cravings is to add some lemon juice to our water. The sour taste cancelled
out the sweet craving! |
| If you use shakes, get a shaker
bottle with a screen. They cost about $5 and the screen breaks up the
powder so you aren't swallowing chunks. |
| Sore Muscles
from Working Out = Good Pain;
Heart
Attack = Bad Pain! |
| Change your routine every 4 weeks. |
| If you have never done anything to
an exertion point --- START SLOWLY. Try 1 minute on the treadmill adding a
minute each session. Start with really light weights or Thera Bands. You
will probably think "a minute, no problem." GREAT - Think that! Then 2
minutes will be a breeze, then 5, then 10. In to time you'll be up to 20
minutes. |
| Invest in or borrow a portable CD or
tape player and play music you find uplifting. |
| If training at a gym, become
familiar with the location of the machines/weights you will be using. Plan
your session based on these locations. Try to stay in the same general
area if you can. |
| Is someone else using a
machine/weight you need? Ask if you can work-in. Most people in the gym
are nice. |
| Have a back-up exercise for that
muscle group if they aren't
nice. |
| Take your time during the motion of
the exercise. |
| If it hurts in a 'functional' sort
of way - don't do it. I mean if you injured your shoulder and it hurts to
add weight, find another exercise or visit a physical therapist. |
| Use correct form. If you are unable
to maintain correct form for all reps, go down on the weight. |
| Feeling like you don't want to train
today? Call someone, read a muscle magazine, review your goals, call EAS
(yes, there really is someone there to help! We've
called!)! |
| Keep your workouts fun! Dread the
bike? Try swimming. |
| Think you don't have time? Give this
a thought: We spend most of our day doing for other people. We get up and
go to work for someone else, even if in business for ourselves. Why not
take the 24 hours we are given and set aside 1 hour for ME? It will do
wonders! |
| Plan your 12 weeks ahead of time.
Use a calendar and note what days you will do what training. Mark your
goals on that same calendar. (ex, by May 31st, I want to weigh x, or by
the 8th week I will do one chin
up) |
| You must be honest with
yourself. |
| If you think you can't, you
won't. Change the way you think. I know, it sounds impossible, but it's
not! Your body will do whatever you tell it. |
| Don't beat yourself up if you miss a
training session or eat something you shouldn't have eaten. Do, however,
make a note of it in your training journal, accept it, and keep going.
Don't quit!!!!!! |
| Stay positive! |
| Celebrate small triumphs! 1 pound
less on that scale, making it through a workout or sticking to your meal
menu for one day are things to celebrate! |
| Review your goals regularly. |
| Write down your goals. You are more
likely to honor your promises if you see them in writing instead of
keeping them in your head. |
| Feel like giving up? Reach down and
grab that spare tire or extra thigh luggage ..... Feels nice - all that
excess squishing around in your hand. Better yet, jump up and down a few
times and see how long it takes to stop jiggling! (ha ha) One thing is
guaranteed - if you quit, you won't see results,
ever. |
| Ladies: if there is a certain time
of the month where you feel particularly bloated, crabby, etc., Do
Not make that the beginning of your Challenge since the end of your
Challenge will also be around that same time. |
| Get your body fat percentage checked
regularly and do the
math. |
| It takes approximately 3500 calories
to burn 1 pound of fat. |
| If you don't workout today or eat
that candy bar, will you meet your goals? |
| Tell someone else your goals. |
| Check your weight 1 time per week.
Healthy weight loss is between 1-2 pounds per week. You won't see any
change by weighing yourself daily. The scale is not a good measure of
success. |
| Take that 'before' picture, and post
it everywhere! |
| Follow exactly what Bill tells you
to do on his website and in his book. That information coupled with your
desire to change will change your life! |
| Visit http://www.hussman.com/eas/ created
by John P. Hussman, Ph.D., MSEd. and endorsed by Bill Phillips. John
explains WHY this program works and has a GREAT Q&A page! |
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