The 10 Commandments of Successful Weight Loss

I cannot take credit for this - this is awesome!  I found this in a blog on MFP. 
http://www.myfitnesspal.com/blog/aprylcross
Enjoy!

The 10 Commandments of Successful Weight Loss (in my opinion)
I love seeing people succeed.  I am motivated by an opportunity to help others succeed and inspired by the community of people holding each other up and, at times, calling each other out when it is warranted (in a kind and concerned way).  We all need it sometimes. Some of us more than others.
Today I'm sharing what I think are the 10 Commandments of Losing Weight and Keeping it off for good.  

1. Thou Shalt Not believe the hype of fad diets: HCG is the latest but they come in many forms and they prey on our human nature to take the path of least resistance.  I say this is number one because you cannot and will not lose weight until you realize you are totally responsible and stop looking to abdicate this responsibility to some external factor. 

2. Thou Shalt Not Bounce from Program to Program without giving it a chance to work (The consistency conundrum): Along the same lines of not believing the hype, we also have an innate impatience for seeing results.  We think that if we don't drop weight quickly that it has to be because what we're doing isn't working.
Research has shown time and time again that consistency beats out the type of exercise in terms of true measurable change.  While understanding why a program works or doesn't is important, don't panic if you start a weight training program and don't see yourself drop 5 lbs instantly.  

3. Thou Shalt Not wait until you 'feel' like working out to actually do it: Sometimes, in an effort to be a good example, fitness professionals don't say 'There are days, usually at least once a week, when I really don't want to work out." By keeping this mum, they make it seem like us normal people have less motivation.  It's not true.  Some days you'll be itching to workout, you will crave it.  Other days, you will feel like sitting on the couch and ignoring it.  
You have to keep up your consistency and bargain yourself into it.  Don't think you're alone when you don't "feel" like it but don't feel like that justifies not doing it either.

4. Thou Shalt Not depend solely on exercise to save you from your destructive eating habits: I exercised for an hour, that means I should be able to eat fast food.  Wrong.  We all overestimate our burn and underestimate our intake.  You will never be able to outexercise a shitty diet.  It isn't going to happen.  Fix your eating and the exercise is going to be bonus, never look at exercise as a reason to pig out because if you do, you will start to blame the exercise as 'not being effective' and forget that it really was the food you stuffed in your mouth.

5. Thou Shalt Not Set Vague or Unreasonable Goals: What are your goals, exactly? If they are "To Lose Weight" "To Look Better" "To be more healthy" they aren't going to serve the purpose you need them to serve.  If you lose a pound, you met your goal.
Make it meaningful and make it measurable.  In the same way "To Lose 30 Pounds in the next month" can also be a mistake because it is unreasonable unless you are seriously overweight and when you don't meet it, you will be disappointed. Do not set yourself up for failure.  Work with someone to develop goals if you can't seem to get them quite right.

6. Thou Shalt Not Half Commit: Going along with #7, once you have good goals, commit to them fully.  Have visuals to spur you along, seek out motivation on a daily basis and have action steps in place to get you there.  Half ass effort will get half ass results.  Commit fully and be ready for the full transformation of yourself.

 7. Thou Shalt Not be a Cardio Queen (or King): I see you in the gym.  You come, walk on the treadmill while talking on your phone and reading a book.  This is your routine.  It's stale.  It's tedious.  It's unproductive.  No wonder you hate to exercise.  You are boring yourself to death.  I am not against cardio exercise, in fact, I enjoy running and Turbo Fire very much but it is not and should not be the only exercise you're doing.  You need to do strength training.  
Did you know that after age 30, unless you do something to stop it, you lose a pound of muscle?  What that means is, as you age, if your eating continues as is you will automatically gain weight because you don't have as much muscle to burn the calories you're putting in your body.  Please, please do some strength training.  The resources are out there - take advantage of them.

8. Thou Shalt Not stand for negative self-talk to derail your efforts: Man, sometimes your mind is a real bitch.  You can be going along all confident and then from some dark corner she shouts out that you look fat today or that you're never going to be able to meet your goals.  Your mind is a garden and what you plant will grow.  Even planting good seeds and growing beautiful, confident thoughts still requires weeding out the bad that try to take hold and choke the flowers out. 
Be careful what you think of because you just might get it. 

9. Thou Shalt Not Let the Scale Make or Break Your Day: Did I say your brain is a bitch? The scale is a bitch some days too.  The even worse thing is that these two can work together, gossiping about you, saying awful things until you start to believe what they say is true and what they say is permanent.
It's time to shut these bitches up.
Repeat to yourself as often as you need to to make it stick that Lots of things cause scale ups and downs.  While I weigh in daily, I have had to learn not to let it get to me.  I have to remind myself I am in this for the long term and one day doesn't make or break all my accomplishments.  Plus, measurements, pictures and clothes fitting are all much more reliable means of tracking progress anyway.


10. Thou Shalt Not Lose Weight for Anyone other than Thyself: This is for you.  This is about letting the true authentic you that God created shine through so everyone else can see it too.  Do not lose weight for someone else (to get them, to keep them).  This is your fight, your struggle and in the end, your victory.  Do not allow this to be about or for anyone else but you.  

Message from the CEO of Beachbody...

I am not ripped. Should I quit?

September 6th, 2011

I got a note from a coach who did the amazing; she lost 50lbs! But she is not in shape to do X2 because she has another 100lbs to lose…  so what’s the next move? Looks like she is thinking of quitting the business.

Am I talking to myself on these phone calls?

This business is not about P90X or P90X2. This is not about who can get skinny. This is not about being ripped. I am not ripped. Should I quit?

This business is about helping people achieve their goals to lead healthy fulfilling lives. That’s it.

You can inspire people from a wheelchair. You can inspire people by showing them how you plan your eating so you are healthier. You can inspire people simply by your refusal to quit.

Or you can feel the resistance, and give up. You can let the rope slip out of your hands and slide back into the darkness that is your fear, owning past mediocrity as if it was your present, and let your own inner demons run the show, demons that you’ve picked up over a lifetime of other people telling you that you aren’t good enough.

For once in your life, shut that crap out. Put your effort at getting past it, not quitting! When will you see that nothing is holding you back, but YOU and your willingness to work for it?!
Even if you say to yourself  “I know it’s my fault, I should have tried harder”, that doesn’t change things for you. You don’t have to resign to  “I should have tried harder” and feel righteous that you copped to a weakness. Screw that… Just. Try. Harder.

Step one to trying harder: Don’t quit. Ever.

Baseless insecurity wants to run our lives. But don’t you dare let it run yours. I need you. I need you to see past the ego, past the ideal body, past the competitions and promotions. I need you to see the amazing work we are doing at motivating people to get healthy. Every. Single. Coach. Counts. Top coach? Cool concept and great show at Summit, but not more important than any other coach who is willing to try to help one more person engage in a healthier lifestyle.

I need you to not quit. And guess what? YOU need you to not quit.

So really, come on now, lighten up for a second, get some perspective, and suck it up. Be tougher than you used to be. Recommit right now. Right now is when you define yourself.

Right now is when you can show yourself who is the boss.

Strength is not required when things are easy, strength is required when things are challenging.

Now is when we need your strength. Show yourself that you are stronger than you thought. (And you know who you are)

Carl Daikeler, Chairman and CEO of Beachbody

Should you weigh yourself every day?

I was searching online about the benefits (if any) there are to weighing yourself every day.  Came across this article, I copied some of my favorite parts.  The web address is at the bottom for anyone who would like to read the entire article…check this out …

How Often Should I Weigh Myself?

Posted on May 18th 2010 2:00PM by Liz Neporent

As kryptonite is to Superman, the bathroom scale is to most women. It weighs mere ounces, but its ability to measure pounds strikes fear into hearts of females everywhere regardless of age, background, education or socioeconomic status. Scales and what they represent seem to have a deeply personal meaning for a lot of women. Perhaps this is because we give the scale a lot of power and perhaps because our weight has a tendency to symbolize our feelings of body image and confidence.

It seems to me that if a number bothers you that much, as I suspect it does a lot of women, then it is not a number I would invite into my life on a regular basis (I LOVE THIS STATEMENT!).  I would toss the scale into the trash and save the weight checks for the doctor's office.  And even then I would skip them unless absolutely necessary.  Because, when you come right down to it, the numbers are sort of arbitrary anyway.  Scales tend to be highly inaccurate; and scale weight doesn't tell you much about the muscle, bone and flesh distributed within its value.

Your body weight can fluctuate as much as five pounds during the course of a day and even more as a result of your monthly cycles, so what is the number really telling you?

Taken from 

http://www.thatsfit.com/2010/05/18/how-often-should-i-weigh-myself

Preorder P90X2 on September 1st!

It's ALMOST here!  You can preorder P90X2 on September 1st through me as your coach!  The sooner you preorder, the more likely it will be available in time for Christmas (ahem, great gift idea!).  PLUS (it gets better) you get free shipping and 2 free workouts!  So if I'm not your coach (or even if I am) you can sign on for free and I can preorder P90X2 for you!  Email me:  justinevann@gmail.com or go to www.theturbochic.com  and join the FREE membership. 

Does sweating more = burning more calories?

I WISH this where true, because then I'd be burning about a million calories a day, ha!  But unfortunately, sweating has nothing to do with weight loss.  It is just your body's way of cooling down from being overheated during exercise.  Think of it this way, there are some extremely obese people who sweat just from walking a short distance or even just sitting in a chair (sad but true) they would be losing weight like crazy!  But, no, it's not true.  Even if you did lose a little bit, it's all water weight and will be gained back when you rehydrate yourself.  So, it's a myth that extra sweating causes you to lose more weight, but don't let that stop you from getting your sweat on!!  :)

Quick and Healthy Breakfast Ideas

We all KNOW that Breakfast is the most important meal of the day, but do we all eat it?   The we make the mistake thinking that if we don't eat breakfast, we will lose weight....NOT TRUE!  Here's a few of my favorites, feel free to add any suggestions as well!

Banana in a Multigrain flatout wrap with 1 tbsp Natural PB

Lowfat or nonfat Greek yogurt ( I like Chobani) mixed with 1/2 cup Grape Nuts or other cereal low in sugar, high in Fiber. 

Egg whites cooked with a little lowfat cheese wrapped in a flatout wrap (yes, I LOVE flatout wraps!)

Fruit smoothies are good too.  Add some of your favorite fruits with nonfat Greek yogurt, skim milk, add some ground flaxseeds, ice and blend!

Cereals are okay, just READ the labels!  They should be high in Dietary fiber and LOW in sugar.  Plus make sure to measure out the cereal. 

Whole wheat english muffin (or piece of bread) toasted with 1 tbsp Almond butter or 1 tbsp Natural PB. 

Lowfat cottage cheese with yogurt and fruit. 

An apple a day...no but apples are a GREAT fruit for first thing in the am, add a small handful of raw almonds or a lowfat cheese stick. 

Like pancakes or waffles?  Well make them from WHOLE Grain flour and instead of using sugar, I mean syrup, spread a little natural PB or Almond butter on them. 

Not a breakfast person?  Hey, if you can stomach normal healthy foods in the am, then go for it!  Breakfast is the healthiest meal of the day, your body needs good fuel to keep you going, so feed it right!  :)

Please feel free to add any other suggestions! 

7 reasons to LOSE the belly fat!

So I saw this article and thought it had some really great information of why it's important to lose the belly fat!  Read on....

The average American is carrying around about 30 billion fat cells. Abdominal fat bears the blame for many health problems because it resides within striking distance of your heart, liver, and other organs--pressing on them, feeding them poisons, and messing with their daily function.

A Canadian study of more than 8,000 people found that over 13 years, the people with the weakest abdominal muscles had a death rate more than twice as high as those with the strongest midsections. Such research upholds the notion that flat stomachs do more than turn heads at the beach. In fact, your abdominal muscles control more of your body than you may even realize--and have just as much substance as show.

A defined midsection, in many ways, has defined fitness. But it also defines something else: A flat stomach is the hallmark of people in control of their bodies and, as such, in control of their health.

Reason 1: Lose Belly Fat, Live Longer

Study after study shows that the people with the largest waist sizes have the most risk of life-threatening disease. The evidence couldn't be more convincing. According to the National Institutes of Health, a waistline larger than 40 inches for men and 35 inches for women signals significant risk of heart disease and diabetes.

Of course, finding your abs doesn't guarantee you a get-out-of-the-hospital-free card, but studies show that by developing a strong abdominal section, you'll lose body fat and significantly cut the risk factors associated with many diseases, not just heart disease. For example, the incidence of cancer among obese patients is 33 percent higher than among lean ones, according to a Swedish study. The World Health Organization estimates that up to one-third of cancers of the colon, kidney, and digestive tract are caused by being overweight and inactive. And having an excess of belly fat is especially dangerous. See, cancer is caused by mutations that occur in cells as they divide. Fat tissue in your abdomen spurs your body to produce hormones that prompt your cells to divide. More cell division means more opportunities for cell mutations, which means more cancer risk.

Reason 2: Lose Belly Fat, Improve Your Sex Life

Women claim the greatest sex organ is the brain; men say it's approximately 3 feet due south. So let's say we split the geographic difference and focus on what's really central to a good sex life.

You know the old phrase "It's not the size of the ship; it's the motion of the ocean"? Well, take that to heart. You can rebuild your body to maximize the rocking and rolling that goes on below decks. Consider how the following side benefits can help you pull that ship into harbor.

The thrusting power you generate during sex doesn't come from your legs, it comes from your core. Strong abdominal and lower-back muscles give you stamina and strength to try new positions (or stay steady in old ones), so that sex is as pleasurable as it should be.

Reason 3: Lose Belly Fat, Stay Safe from Harm

Think of your midsection as your body's infrastructure. You don't want a core constructed of dry, brittle wood or straw and mud. You want a midsection made of solid steel, one that will give you a foundation of protection that belly fat never could.

Consider a US Army study that linked powerful abdominal muscles to injury prevention. After giving 120 artillery soldiers the standard army fitness test of situps, pushups, and a 2-mile run, researchers tracked the soldiers' lower-body injuries (such as lower-back pain, Achilles tendinitis and other problems) during a year of field training. The 29 soldiers who cranked out the most situps (73 in 2 minutes) were five times less likely to suffer lower-body injuries than the 31 who barely notched 50. But that's not the most striking element. Those soldiers who performed well in the pushups and the 2-mile run enjoyed no such protection--suggesting that good upper-body strength and cardiovascular endurance had little effect on keeping bodies sound. It was abdominal strength that offered the critical protection. Unlike any other muscles in your body, a strong core affects the functioning of the entire body. Whether you ski, do yard work, or carry the kids away from the candy aisle, your abs are the most essential muscles for keeping you from injury. The stronger they are, the stronger--and safer--you are.

Reason 4: Lose Belly Fat, Strengthen Your Back

Because most back pain is related to weak muscles in your trunk, maintaining a strong midsection can help resolve many back issues. The muscles that crisscross your midsection don't function in isolation; they weave through your torso like a spiderweb, even attaching to your spine. When your abdominal muscles are weak, the muscles in your butt and along the backs of your legs have to compensate for the work your abs should be doing. The effect, besides promoting bad company morale for the muscles picking up the slack, is that it destabilizes the spine and eventually leads to back pain and strain--or even more serious back problems.

Reason 5: Lose Belly Fat and Win!

If you run, bike, play naked Twister, or do any sport that requires movement, your essential muscle group isn't your legs or arms. It's your core--the muscles in your torso and hips. Developing core strength gives you power to perform. It fortifies the muscles around your whole midsection and trains them to provide the right amount of support when you need it.

So if you're weak off the serve, strong abs will improve it. If you also play sports where you run a lot, whether it's tennis or tag, abs can improve your game tremendously. That's because speed is really about accelerating and decelerating. How fast can you go from a stopped position at one baseline to stopping at the other baseline? Your legs don't control that; your abs do. When researchers studied what muscles were the first to engage in these types of sports movements, they found that the abs fired first. The stronger they are, the faster you'll get to the ball.

Reason 6: Lose Belly Fat, Limit Your Aches and Pains

As you age, it's common to experience some joint pain--most likely in your knees, hips, and back. Getting older can trigger soreness around your feet and ankles, too. The source of that pain might not be weak joints; it might be weak abs--especially if you do any kind of exercise, from serious tennis playing to walking every morning. When you're doing any type of athletic activity, your abdominal muscles help stabilize your body during start-and-stop movements, like changing direction on the tennis court or in kickboxing class. If you have weak abdominal muscles, your joints absorb all the force from those movements.

It's kind of like trampoline physics. Jump in the center, and the mat will absorb your weight and bounce you back in the air. Jump toward the side of the trampoline, where the mat meets the frame, and you'll bust the springs. Your body is sort of like a trampoline, with your abs as the center of the mat and your joints as the supports that hold the mat to the frame. If your abs are strong enough to absorb some shock, you'll function well. If they're not strong enough to help cushion the vibrations, the force puts far more pressure on your joints than they were built to withstand.

Reason 7: Lose Belly Fat, Sleep Better

Having a big belly and a fatty neck can trigger chronic, loud snoring and its partner, a sleep disorder called sleep apnea. People who have sleep apnea literally stop breathing for a few seconds to more than a minute sometimes hundreds of times a night, disrupting their slumber. They end up feeling exhausted the next morning. Losing weight can often help remedy the problem so you can get a better night's sleep. Exercise helps, too. Australian researchers found that people who lifted weights three times a week for 8 weeks experienced a 23 percent improvement in their sleep quality. If stress is what's causing restless nights, exercise is one of the best things you can do to stop worries from keeping you up. In one study, Texas A&M University scientists found that the fittest people exhibited lower levels of stress hormones in their bloodstreams than subjects who were least fit.

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