Women’s Health quoted a poll of over 6,000 people, conducted by the Institute for Medicine and Public Health that we spend an average of 56hrs a week sitting! That’s 1/3 of our time. Add another 50+ hrs for sleeping and you have only 60 hours left to be active and have a life. It sounds like a lot but by the time you do all of your other daily requirements, it really doesn’t leave as much time as you think. All this sitting contributes to the increase of heart disease, diabetes and obesity.

Sit-Stand-Walk-Run

There is an old saying: Stand when you would sit. Walk when you would stand. Run when you would walk. So how does this work? Here are some ideas:
•    Exercise or fidget when you are sitting
•    Stand up when you are on the phone or talking to someone. Hand-wash your dishes so you stand.
•     Walk down the hall to someone’s office instead of calling. Pace when you are on the phone.
•    Run with your kids or dog. They will appreciate it. Don’t run, then do more of all the others
•    What ideas do you have?

My last suggestion is be less efficient with your activities. Stop saving your energy. When I was at my heaviest, I tried to take the least amount of action possible. I would wait to make a trip down stairs until I had several things to do or get someone to do it for me. Now I go up and down as much as I can.

Work as much movement into every activity as you can. What healthy choice will you make today? Let me know.

The results are in…

I thought it only fair to share the results of my 14-Day Super Highway Plan. Here are the goals and what I learned:

1. Lose lbs 6 – I lost 3.75lbs which is in the healthy 1 to 2 lbs a week range. Remember this is the net loss –weight loss-muscle gain. I lost an inch off my waist. My rings are loose and some items of  my clothes fit better. Drinking my 88oz. of water helped. I did this by drinking 3 glasses first thing in the morning. I will continue with this.

2. Lower blood sugar – This is still not where I want it to be. I have started taking my readings daily so that is a big improvement.  I have to continue with this.

3. Redesign/improve meals –This was the biggest success. I got back into the habit of having 4-5 smaller meals. I resigned many meals so the proportions are more balanced with protein, carbs and fat. I have added more fiber.  I stopped using loose Splenda and went back to the packets. It readjusted my sweet taste in other foods. I will definitely keep doing this.

4. Walk more than a mile – I am at ¾ of a mile and enjoying it. I was pushing to make the 1-mile mark with Monk and making both of us crazy. He was more interested in stopping or playing and I had time constraints. Now we are both getting what we want everyday and increasing our distance. I sleep great.

5) Two other things that I noticed:
a) My skin looks great thanks to the water and beauty treatments. I feel great!
b) I had trouble visualizing. I just wasn’t thinking big enough. I thought about it a lot and on day 12 I finally got it – the big WHY! This was the reason I decide to do the 90+1 Day Challenge.

I want you to have the same Ahhh that I had. You are invited to join me in the  90+1-Day Challenge. The days between now and October 1 will be used to set 3 big goals to fuel your dream life.

What can you do today to improve your health? Let me know. Join us at www.ImReady4Me.com.

Scored  6

I won’t bore you with details. I’m going to weigh tomorrow.

I do know several things:

1. I look and feel rested. Getting a more sleep and exercise must have helped.

2. My face is breaking out. This seems to happen whenever I start to lose weight faster. It might be that that I am cleaning out toxins by drinking more water.

3. I expect a loss but not a large one. Smaller meals have helped. I have been exercising more, so building more muscle. This makes the next loss small (fat loss-muscle gained= net loss).

4. The decluttering effort is starting to show results. I attacked and reorganized my refrigerator.

5. I’m really glad I did this. I’ve identified some actions that I didn’t know I was doing and some things I thought I was doing well, that need improvement.

What can you do today to improve your health? Let me know.

Scored a 6.

Glad the week is over. With the weekend coming, I have more time to make some headway on some of my actions. I also have more time for distractions!

Just as important as what I am consistently doing, is what I have not done.  I am going to focus on visualization and measuring meals. I’m going to do a menu for the week so when I food shop tomorrow, I’ll get what I need.

Update details

The 4 actions that I have done each day are: eating 4-5 meals, 7+ hours of sleep, blood sugar and beauty time. After the first day when I had some problems, I worked out a better system. Since then, I have been drinking 88 oz. of water.

I may replace sleeping with another action. It seems that I was already sleeping 7 hours. I need something that will really stretch me and give me better results.

What can you do today to improve your health? Let me know.

Scored a 7.

I think there must be a full moon. Clients were changing times. I was trying to keep on schedule and a couple of things fell through the cracks or were reorganized.  I had 2 hectic days, back to back! So I guess I should be glad I scored a 7. I’m either doing really well or my actions are too easy. What do you think?

Update details

Walked my dog Monk farther for the 3rd day in a row. Schedule of drinking water is working and I got my 7+ hours of sleep straight.  I’m drinking 20 oz by 9:00am, another by noon, and another by 4:00 and the last before bed. Took my blood sugar twice.

Spent time decluttering my exercise and wellness room. Did beauty time. I had a wonderful massage from my son! Had 4 meals. All this pampering got my meals pushed back. If you are in the Philadelphia, PA vicinity, he is offering free introductory massages to launch his practice. You can reach him at skintoxication@gmail.com.

What can you do today to improve your health? Let me know.

I found a site that might be helpful to increasing your exercise:                               http://walking.about.com/cs/howtoloseweight/a/calcalculators.htm
I always walk farther when I am using my pedometer.

A pedometer can be tricky if you have a mushy middle. It will jiggle and count steps incorrectly. You have two options: 1) Keep it on your waist and know that the inaccuracy will be the same for a while or find a different place to clip it. My trainer had me clip mine to my sneakers. This has worked well for me for walking. I have not found a place to clip it so I can wear it all day.  Anybody got a suggestion?

Update details

I feel better but a little anxious or rushed.  Since it has been awhile since I have put myself on a Super Highway Plan, I am not use to thinking about eating or drinking water all the time.

This feeling is the Neutral Zone of change – shifting from the old way to the new way. And with change comes unexpected results. I weighed my chicken for dinner and discovered that 6ozs is much small than I remembered! Memory Creep is alive and well! This is one reason to check the weight and measurements of your food at regularly.  So I now have chicken to put on my salad today!

I had 5 meals but it felt like I was eating all day. At least I wasn’t hungry. I adjusted my water bottle system for drinking water and made the 88 ozs, but my 7+ hours of sleep was interrupted by bathroom trips.  Walked the dog farther and have a step count to compare with. Took my blood sugar. Did 2 things for beauty time (still just 1 point).

I got so busy yesterday; I forgot to take my medications. I still have not done my visualization (I’ll talk about that tomorrow), a 2nd exercise and I didn’t declutter. I have set aside a chunk of time to work on my exercise space today.  Again, I have proved that if you don’t schedule exercise, chances are you won’t do it! Tomorrow, I plan on swimming so I can get that point.

What can you do today to improve your health? Let me know.

Today is day 1 of my 14 day Super Highway Plan. The purpose of this plan is to increase my weight loss accountability by tracking health actions.  I have listed my 4 Goals & 10 Actions below. If I do each thing, I will score a point for a high of 10 points. More importantly, I am reinforcing healthy habits.

So far I had my 7+ hours of sleep. I’ve had 5 of 11 glasses of water and 2 of 5 meals.  Measured the protein in my first meal and added more to the second meal. Dried milk is an easy way to do this. I added it to my coffee and my oatmeal. Took my blood sugar. Decluttered for 30 mins. in my bedroom.

I will be counting steps as I walk Monk, my new puppy and will give myself a beauty treatment tonight.  Still have to do another exercise and visualize.

And the Eagles look like they are going to win. What more can a girl ask for?  What can you still do today to improve your health today?

For more information on the 3 types of weight loss plans you should have for long term consistency and much, much more. Join us in I’m Ready 4 Me!

My 4 goals are:

1. Lose 6 lbs to break the next 10lb mark.

2. Lower my blood sugar

3. Redesign or improve some favorite meals

4. Walk more than a mile every day

Here are my 10 actions:

1. Increase water intake to 88oz. – 16 oz when I first get up.

2. Eat 4-5 small meals a day.  First meal within 1 hour of getting up. Snacks about 200 calories/ meals less than 500

3. Weigh & measure at least 1 meal a day. Check protein.

4. Measure Blood sugar daily. Twice if not dropping.

5. Walk the new puppy.  Increasing distance each day

6. 1 additional exercise

7. Sleep at least 7 hours

8. Some me time (beauty,etc.)

9. Declutter 30-45 mins/day

10. Visualize success – think up some juicy goals.

What can you do today to improve your health?