Just in case you missed some of Andy's tips last wee, here they are:
-When reading a nutrition label, under the fat column you will find a couple of different kinds of fats, some of which are good fats and some are bad fats. Saturated and Trans Fat are BAD fats. Good fats, such as Monounsaturated and Polyunsaturated Fats, can help lower bad cholesterol levels and can be found in foods like peanuts and fish. All fats, whether good or bad, are still high in calories so make sure to eat them in moderation.
-If we are not careful, food can become an addiction and also an idol in our lives. If you find yourself feeling unable to give up foods and unable to change your eating habits then turn to God and surrender it to Him. Only God can give you the strength you need to overcome your addictions and idols, even if it is food.
-When adding fiber into your diet through whole grains, whole wheats, fruits and vegetables make sure to slowly increase your intake. If you add too much fiber too quickly you will experience bloating and irritation of your intestines.
-Set a goal this spring to spend 2-3 days a week outside for 30 minutes to an hour each time. You can go for walks with your spouse or dog, play with your kids at the park or participate in a sport like softball, volleyball or basketball.
-If you are intimated by the big commercial gyms, you are not alone. Many people avoid working out all together because they are uncomfortable around the people who look like they are in great shape and know it all. As an alternative try a private studio, a gym at your workplace, apartment gym or even home workout equipment. Personal trainers are great for helping to make you feel more comfortable.
-Try to combine a lean protein and a complex carbohydrate in every meal and every snack. This will help to slow digestion and prevent energy crashes. Examples of these combinations are whole wheat toast with peanut butter, fruit with yogurt and almonds, and chicken with brown rice and veggies.
2 weeks left...it's hard to believe!! Keep up the AMAZING work!!
David
Monday, March 16, 2009
Monday, March 9, 2009
Week 10 (Part 1) - The Joy of Being Faithful
It's week 10, and I am so excited! These past 9 weeks have been full of ups and down...and I'm sure you know that feeling! But, if you take a step back and look at these 9 weeks as a whole, I get so excited. After my last weigh-in, I found out that I've lost a total of 26lbs!! God is so faithful...and deserves so much praise for leading me and people like me through this really tough journey.
If you have a story of God's faithfulness in your life, feel free to share it here! Or, you can call me during the show any day between 3 and 7pm...614-496-0543!
Keep up the GREAT work! I'm praying for you!
David
If you have a story of God's faithfulness in your life, feel free to share it here! Or, you can call me during the show any day between 3 and 7pm...614-496-0543!
Keep up the GREAT work! I'm praying for you!
David
Week 9 (Part 2) - Tips from Andy
If you missed the tips from last week, i've posted them below for you:
-Besides looking and feeling better, diet and exercise can also lower the risk of many diseases including high blood pressure, high cholesterol, type 2 diabetes, heart disease and even some cancer!
-If you suffer from arthritis then you should know that exercise can actually help your symptoms and increase your mobility. The worst thing to do is become sedentary! Talk to your doctor or a qualified personal trainer about possibly exercises and recommendations.
-It can’t be stressed enough, WATCH YOUR PORTIONS! Too much of a good thing is often bad! If you over indulge in most any food (even chicken breast, brown rice, peanut butter, etc.) you will gain weight. Even healthy foods have calories.
-Dust off your Superman lunchbox and get ready to start packing your lunch again. Not only will it save you money in this tight economy, you will find you can lose weight much faster when you prepare the food instead of someone else. Even with the option of a cafeteria at work chances are they do not have the healthiest choices like light yogurt, lean meats, low fat cheese, unsalted nuts and 100% whole wheat breads.
-When you are having a bad day and you desire to run to your comfort food to fill your needs, run to God instead. Unlike food, He will actually satisfy your need for comfort.
-Fish is an excellent food to add to your diet. It is rich in omega-3 fatty acids. The American Heart Association recommends at least two servings of fish per week to help prevent heart disease, lower blood pressure, and reduce the risk of heart attacks and strokes. Try salmon, tuna, and tilapia and many others!
Keep up the GREAT work!
David
-Besides looking and feeling better, diet and exercise can also lower the risk of many diseases including high blood pressure, high cholesterol, type 2 diabetes, heart disease and even some cancer!
-If you suffer from arthritis then you should know that exercise can actually help your symptoms and increase your mobility. The worst thing to do is become sedentary! Talk to your doctor or a qualified personal trainer about possibly exercises and recommendations.
-It can’t be stressed enough, WATCH YOUR PORTIONS! Too much of a good thing is often bad! If you over indulge in most any food (even chicken breast, brown rice, peanut butter, etc.) you will gain weight. Even healthy foods have calories.
-Dust off your Superman lunchbox and get ready to start packing your lunch again. Not only will it save you money in this tight economy, you will find you can lose weight much faster when you prepare the food instead of someone else. Even with the option of a cafeteria at work chances are they do not have the healthiest choices like light yogurt, lean meats, low fat cheese, unsalted nuts and 100% whole wheat breads.
-When you are having a bad day and you desire to run to your comfort food to fill your needs, run to God instead. Unlike food, He will actually satisfy your need for comfort.
-Fish is an excellent food to add to your diet. It is rich in omega-3 fatty acids. The American Heart Association recommends at least two servings of fish per week to help prevent heart disease, lower blood pressure, and reduce the risk of heart attacks and strokes. Try salmon, tuna, and tilapia and many others!
Keep up the GREAT work!
David
Friday, March 6, 2009
Week 9 (Part 1) - The Ups and Downs
We're coming to the end of week #9 of this 12 week journey! Congratulations on making it this far...this journey has been full of so many ups and downs. The last week and a half has kind of been a down...let me explain:
Over the last week and a half I have kinda of leveled off...I went that entire time without any weight loss. You probably have been there...and know how frustrating it can be. But, thankfully I had my trainer, Andy, and many of you who called and emailed to encourage me! Let me encourage YOU...even if you are on a plateau...don't EVER give up! God blesses you when you trust Him! After a week and a half of no weight loss, I got on the scale this week and saw an entire pound drop off!! God is faithful!
So...yes, there will be ups and downs...but, KEEP THE FAITH and stay strong! God bless you!
david
Over the last week and a half I have kinda of leveled off...I went that entire time without any weight loss. You probably have been there...and know how frustrating it can be. But, thankfully I had my trainer, Andy, and many of you who called and emailed to encourage me! Let me encourage YOU...even if you are on a plateau...don't EVER give up! God blesses you when you trust Him! After a week and a half of no weight loss, I got on the scale this week and saw an entire pound drop off!! God is faithful!
So...yes, there will be ups and downs...but, KEEP THE FAITH and stay strong! God bless you!
david
Monday, March 2, 2009
Week 8 (Part 2) - Andy's Week #8 Tips
We're ready to kick off week #9!! If you missed some of Andy's tips this week, I'm posting them below for you! Also, if you want to get ahold of Andy check out Infinity Fitness' website www.infinity-fit.com!
-Ever wonder why your metabolism slows as you age? A major reason is losing muscle mass! This is why resistance training is so important!
-Since it is important to eat every 2-3 hours to fully maximize your metabolism, whenever you leave the house for longer than that period of time make sure you have a snack with you, even if it’s just to the mall for an afternoon of shopping. Some simple snacks include almonds, fruit, veggies or a snack bar like a Clif Bar.
-Although everyone has heard it and usually jokes about it, it REALLY is important to not go to the grocery store hungry. Also, it is important to make a grocery list at home and stick to it when you get to the store. This will help to resist becoming a victim of the food companies and grocery stores tricky marketing techniques.
-When going out to eat, do not hesitate to tell the server exactly what you want and how you want it cooked. It is the restaurants job to cook to order so order your veggies steamed, meats grilled without glaze and salad dressing on the side!
-Before going out to eat, try going online to the restaurants website and looking at their nutrition guide. If you do your homework ahead of time, you will save yourself a lot of calories and stress at the restaurant.
-The more calories you restrict does not necessarily mean the more weight you lose!!! Women need a minimum of 1200 calories/day and if exercising a minimum of 1400! Men need a minimum of 1600 calories/day and if exercising a minimum of 1800! Do not STARVE your body. If you are not giving yourself enough calories, you can actually SLOW down your metabolism and you will not lose weight.
Week #9...HERE WE COME :-)
-Ever wonder why your metabolism slows as you age? A major reason is losing muscle mass! This is why resistance training is so important!
-Since it is important to eat every 2-3 hours to fully maximize your metabolism, whenever you leave the house for longer than that period of time make sure you have a snack with you, even if it’s just to the mall for an afternoon of shopping. Some simple snacks include almonds, fruit, veggies or a snack bar like a Clif Bar.
-Although everyone has heard it and usually jokes about it, it REALLY is important to not go to the grocery store hungry. Also, it is important to make a grocery list at home and stick to it when you get to the store. This will help to resist becoming a victim of the food companies and grocery stores tricky marketing techniques.
-When going out to eat, do not hesitate to tell the server exactly what you want and how you want it cooked. It is the restaurants job to cook to order so order your veggies steamed, meats grilled without glaze and salad dressing on the side!
-Before going out to eat, try going online to the restaurants website and looking at their nutrition guide. If you do your homework ahead of time, you will save yourself a lot of calories and stress at the restaurant.
-The more calories you restrict does not necessarily mean the more weight you lose!!! Women need a minimum of 1200 calories/day and if exercising a minimum of 1400! Men need a minimum of 1600 calories/day and if exercising a minimum of 1800! Do not STARVE your body. If you are not giving yourself enough calories, you can actually SLOW down your metabolism and you will not lose weight.
Week #9...HERE WE COME :-)
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