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This week’s fitbit stats

check out the average steps per day!

Hi Inga, here are your weekly stats.
12/31/2012 to 1/06/2013
WEEK’S MOST ACTIVE DAY Sat, Jan 5   WEEK’S LEAST ACTIVE DAY Sun, Jan 6
TOTAL STEPS 71,728  DAILY AVERAGE 10,247 steps BEST DAY 11,769 steps  
TOTAL DISTANCE 40.78 miles  DAILY AVERAGE 5.83 miles BEST DAY 6.69 miles  
TOTAL FLOORS CLIMBED 106  DAILY AVERAGE 15 floors BEST DAY 22 floors  
TOTAL CALS BURNED 13,758  DAILY AVERAGE 1,965 cals BEST DAY 2,027 cals  
WEIGHT CHANGE 0.0 lb    
AVG SLEEP DURATION – hrs – min Seems like you haven’t tracked your sleep. Need Help?  

Last week’s step winners

1 Suzanne Cody 151,071 steps
2 Inga 71,728 steps
3 Ela 70,919 steps

See current leaderboard

Last week’s badges

 

See all of my badges

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I won, I won! Thank you Pluggz.

Pluggz sandals

I entered in a give-away on My Yoga Online  and won 2 pairs of Pluggz. The give-away consisted of a drawing from all who responded to this question on the MYO forum, the question was: How do you ground yourself?

I responded: I keep grounded by slowing down, focusing on one task at a time and reducing media inputs. And… my name was drawn! So now I get to try a really cool product that I never would have heard of otherwise. I was going to get 1 pair for Scott and 1 for me, but their men’s sizes stop at 12, so that means I get both. He doesn’t really wear flip-flops anyway so he wasn’t exactly heartbroken in case you were concerned. So far I like them, I’ll give a full review in a week or so.

Scott has our Chinook, the boat, not the dog, up at the Center for Wooden Boat’s weekend boat show. She looks great with all the other wooden boats and it is a fun crowd. There are some classic Lake Union Dreamboats. The weather has been great (fingers crossed) and the little kids are all attracted to our boat. If you are in Seattle make sure to stop by and see her. We’ll be there periodically and a friend will be showing her the rest of the time.

Chinook, A Devlin Design

Chinook dog


Got Motivation?

How do you get motivated? How do you keep motivated? Here are some ideas I use.

  • Set deadlines. Get out your calendar and write in a completion date 10 or 12 weeks from now. Then flip back and make yourself some check-in dates along the way. I use my Llewellyn Daily Planetary Guide for this, but Outlook, Google Calendar or a wall calendar with inspiring pictures may be better for you.
  •  Create opportunities. If I want to write more, I need to have a laptop or notebook accessible. If I want to exercise more, I need to get to the gym, walk some errands or plan a weekend hike.

Read the rest of this entry »


The Riverwalk at Estes Park

We went on a perfect walk today, 6 miles around part of Lake Estes then continuing along the river into the town of Estes Park.  Here is the route off the Plus3 network uploaded from my Garmin Forerunner. We had sunny weather and I have to put in a plug for this Aveeno sunblock. I was in the sun all day and by the time we got back to camp I was so certain I had gotten sunburned that I swear I could even feel it. Then I checked the mirror… nothing. WOW, This stuff is that good. Rob was in the water every time he saw a spot with a sandy approach. We were glad that he was able to cool off so frequently. Glad and a little envious!


Get Fit Without a Gym

Rob, hot on the trail!

I just read an article discussing a new poll by the Sporting Goods Manufacturers Association (SGMA). It shows that Americans are spending less on fitness but are not necessarily exercising less. Walking, treadmills, hand weights, running/jogging, and weight/resistance machines were the top five fitness activities.

Some people find they work out better if they commit to driving to the gym and having uninterrupted time for themselves. I’ve joined gyms occasionally but I always end up going back to exercising at home. I am guilt-motivated so having Robert staring at me and trying to Jedi-mind-trick me into putting his leash on works well for me. What works for you?

Click here to read the MSNBC article.


Labels, Calories, Marketing and You!

I learned an important lesson recently. That I have to read labels every single time even on products I “trust.” Product formulations and labels change. Protein bars I trusted in the past have substituted maltitol for sucralose and my BBQ sauce added high fructose corn syrup (HFCS). The other thing is that according to independent lab testing, diet products, including products made for diabetics, have been shown to have sugar, corn starch and HFCS that are not on the label. It appears that when manufacturers run short of an ingredient, they just substitute something else, even if that something else is sugar in a sugar-free labeled product. This makes it impossible to trust anything.
Read the rest of this entry »


The Car Metaphor

Car Clipart

Imagine that your body is a car. Now, we both know it isn’t a car, but a car is the perfect vehicle, no pun intended, to learn about fuel and how we fuel our bodies. So you have a car that you love, or at least care about, and you want to provide it with fuel so that you can drive it around and go places.

Now most of us don’t top off the fuel tank continually while we are driving around, we drive until we are well into the reserve and the little “E” indicator is lit up. But what do we do to our bodies?

Read the rest of this entry »


Improve your workout!

Are you cranking out 20 minutes or even an hour on the treadmill but not seeing the results you’d like?  Are you taking the same class week after week, or running the same run? Are you wondering what is the single best way to improve your workout? Here it is… add intensity!

The human body is remarkably efficient and it will not expend energy that it doesn’t need to expend. We are animals, after all, which means we are built for high levels of energy expenditure interspersed with periods of rest. This is in contrast to our modern lifestyles which consist of moderate to high levels of stress interspersed with periods of moderate activity and too little sleep.  Kick up your gym session or you will not even come close to tapping into the calorie burn your body is capable of, and then give yourself some real rest as a reward.

Ways to generate some workout enthusiasm:

Fantasize about your upcoming workout while you are at work.

Add hypnosis to your arsenal of techniques. Try one of the generic mp3 downloads in my new link on the right or better yet, call or email me to learn more about individual hypnosis with the perfect suggestions for you and your unique goals.

Think like a hobbyist, get excited by reading about new methods and research in your chosen field of activity, try some new techniques. They won’t all work but they will give you a learning curve to surmount.

Keep up with new equipment or gadget reviews. It has been proven that a pedometer will encourage you to go farther, and a stopwatch to go faster.

Plan new routes for running, walking, or hiking. Whether you exercise outdoors or on the treadmill, a different program or scenery will add some spring to your step.

Cross-train, try something new.

Proselytize! Tell me what you do to stay motivated.


Challenge Yourself!

It is tough to keep up with goals once Winter starts.  It is raining, school has started, it is dark in the morning and evening…  you already know all the excuses so I won’t enumerate them. However, I have found that one way to stay motivated is to make a challenge or dare for yourself. I usually think of challenges in terms of 12 week periods because that is a school quarter or season and I figure if I can complete a statistics class then I can do pretty much anything for 12 weeks.

There is a real art to making goals that are challenging enough, but not so impossible that they leave you feeling depressed. The old thinking was that goals should be easily attainable and coaches would urge someone trying to lose 20 pounds into having a 5 pound loss as their goal, but new research has shown that most people make more progress with a more difficult goal. We all know the feeling of setting a small goal of losing 5 pounds and then blowing the diet when that is attained even though we “want” to keep going. What the study showed was that setting their sights higher kept dieters on track better.

So, using this principle, think of a goal that is somewhere between ambitious and ridiculous. Really, stop, and think of a goal that puts a smile on your face when you imagine it completed. If you want to be a size six, don’t shoot for a size eight. If you want to write a novel, don’t make writing one page per day your goal. It will just not feel satisfying enough to fight for. Instead, set your goal for size six, or a novel or a published article while giving yourself permission to celebrate every positive step you make along the way.

Another part of setting goals is to realize the difference between process and outcome. Write every day or get more exercise are examples of  process goals, while “lose 20 pounds by January 1″ is an example of an outcome goal. Process goals are about changing your habits while outcome goals provide you with a deadline and a challenge.

The goal-setting acronym is SMART: specific, measurable, achievable, realistic and trackable. For example, I will exercise one half hour, six days a week, or, I will finish my outline and first draft by Friday.

 

Another part of setting goals is to realize the difference between process and outcome. “watch my diet and exercise more” is an example of a process goal, while “Lose 20 pounds by January 1″ is an example of an outcome goal. Process goals are about changing your habits while outcome goals provide you with a deadline and a challenge
The goal-setting acronym is SMART: specific, measurable, achievable, realistic and trackable. For example, I will exercise one half hour, six days a week.

Here are some challenge ideas with a fitness-focus:

my pedometer snaps open so you can read it without taking it off your pantsYou could challenge yourself to walk 10,000 steps per day.  Wear a simple $10 pedometer all day and see how many steps you can walk. 10,000 steps is easily done by parking a bit farther away from work or from a store than you normally would, taking the stairs instead of the elevator, walking around while you are on a phone call, etc. We did this for a long time and I thought it was funny how the length of our evening walk was determined by how many steps we each had left. Another thing I like about this challenge is that you don’t need to be accurate with mileage, only steps.

You could join the walk around the world challenge, where your mileage is added into a pool of other members to add up to  the circumference of the Earth. That is 24,901 miles.

You could chart your walks from coast -to-coast with Webwalking USA.

You could challenge yourself to raise a certain amount of money for “your cause” with the Plus 3 Network.

If you’re feeling more competitive, you could sign up for a marathon, half-marathon or even a 5k. Marathons aren’t just for runners. The Portland Marathon is known for being walk-friendly and has separate categories for racewalking and Nordic walking. Walk About Magazine and RunnersWorld both have race finders that lists walks or runs for your area that you could sign up for. Or, sign upfor a walk or run in another state and plan a vacation around it. Runner’s World also has gorgeous motivational wallpapers that you can download.

A completely different idea would be to challenge yourself to fit into a smaller size of jeans by a certain date.  Personally, I have a lot of resistance to this one but many of my clients have had success with it when trying to lose scale-weight hasn’t worked. Get out an old, too small pair of jeans that you actually like and would like to wear again. If you don’t have any, buy a pair, but be sure to buy a size that you have been before. Then squeeze into them and take your picture. Now carry that picture around with you and look at it before you eat anything.   Then every week, squeeze into them again, take a new picture and repeat.

You could are yourself to track my calories daily using an online calorie counter called the Daily Plate. It is part of the LiveStrong website. There are other calorie databases available but I really like this one. You input the calories you consume and then enter your  exercise and it calculates both your total and “net” calories for the day. Most of the foods you could eat are already in the database, everything from a Fuji apple and baby carrots to meals like Outback: fillet and stuffed shrimp. One weekend we figured out the approximate calories in fish and chips from Spud at Alki and then “walked them off” before we ate them. “Friend me” if you join LiveStrong.

What challenges or dares have you come up with for yourself? What challenges have worked for you in the past? Why or why not? Post your comments so we can all learn together.

I double-dog dare you!

 


Fun, And Not So Fun, Food Facts

I didn’t want to ruin anyone’s Thanksgiving with this, but now it is time to get back on track to save up those calories for Christmas treats.

Click at your own risk…

The “How many meals are you carrying around?” calculator. OK, I don’t need to eat for 23 days.

Sugar stacks shows How much sugar is really in your food? Are you ready to find out?

The mayo clinic presents a portion control slideshow. Yes, a portion of mac & cheese really is a half-cup.


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