Mandri's tips and tricks sticky...

View previous topic View next topic Go down

Mandri's tips and tricks sticky...

Post by Mandri on Wed 19 Jan 2011 - 13:17

I decided to put all the info I post under this sticky after its been up for a day or two, at this stage I'm flooding the section!


Last edited by Mandri Olivier on Wed 19 Jan 2011 - 13:18; edited 1 time in total
avatar
Mandri
Moderator
Moderator

Number of posts : 10058
Age : 33
Location : Ermelo
Mood :
Registration date : 2008-07-03

http://www.mandri-poasaddict.blogspot.com

Back to top Go down

Re: Mandri's tips and tricks sticky...

Post by Mandri on Wed 19 Jan 2011 - 13:17

Want to know how many calories you are burning while exercising?

I was busy working out my points, and I had to figure out how many extra activity points I get (in other words, how much more can I eat a day!).

I found this website where even Curves is listed, so you can just choose whatever type of exercise you do.

http://www.fatburn.com/free_tool_activity_burn.asp

Put in your weight in pounds (pounds = kg x 2.2)


Last edited by Mandri Olivier on Wed 19 Jan 2011 - 13:18; edited 1 time in total
avatar
Mandri
Moderator
Moderator

Number of posts : 10058
Age : 33
Location : Ermelo
Mood :
Registration date : 2008-07-03

http://www.mandri-poasaddict.blogspot.com

Back to top Go down

Re: Mandri's tips and tricks sticky...

Post by Mandri on Wed 19 Jan 2011 - 13:17

How to get the most out of your Curves workout

3X WEEK -- allow one full day rest between your Curves workouts
Want to get the most out of your Curves workout?
Been going for awhile and wondering if you're relaxing and becoming complacent?

FORM -- pay attention to correct form on each piece of equipment
FULL RANGE OF MOTION -- no shortcuts, use muscles not momentum
BREATHE -- full, deep breaths; don't hold your breath
OOOMPH -- give it all you've got! you should beg for "change stations"
HEART RATE -- keep your heart rate in 65%-70% zone on Curves chart
REPETITIONS -- increase your repetitions
RECOVERY -- use the recovery boards to RECOVER and maintain heart rate
VARIETY -- don't start at same piece of gear every workout, mix it up!
CELEBRATE -- don't socialize during your workout. FOCUS and EXERCISE. Then celebrate and share news updates afterwards.
STRETCHES -- long full stretches, all stretch poses, after every workout


If you're unsure, ask a Curves Coach to accompany you around the circuit.

WATER -- drink at least 64 oz plain water every day, in addition to other beverages

FOOD PLANS -- after you've been Curving for at least one month, if you're not seeing desired and reasonable results yet, then consider adopting a food plan (e.g. Curves food plans, WeightWatchers, SouthBeach, Zone, ...)
avatar
Mandri
Moderator
Moderator

Number of posts : 10058
Age : 33
Location : Ermelo
Mood :
Registration date : 2008-07-03

http://www.mandri-poasaddict.blogspot.com

Back to top Go down

Re: Mandri's tips and tricks sticky...

Post by Mandri on Wed 19 Jan 2011 - 13:25

Create reminders of your goals

Your dream weight photo

This could be a photo of you when you were younger, at a weight you would like to get back to.

Your goal weight

Written on bits of card and stuck to the fridge, the mirror, your wardrobe, the bathroom scales, whatever!

Pocket reminders

A dice

To remind yourself that success isn't a matter of chance, its a matter of choice.

A tiny square of towel

To remind yourself never to throw in the towel.

A lollipop

To remind yourself to stick with it. (Just make sure you don't eat it!)

A nappy pin

To remind yourself that achieving a healthy weight will mean you'll be around longer to enjoy your children or grandchildren.
avatar
Mandri
Moderator
Moderator

Number of posts : 10058
Age : 33
Location : Ermelo
Mood :
Registration date : 2008-07-03

http://www.mandri-poasaddict.blogspot.com

Back to top Go down

Re: Mandri's tips and tricks sticky...

Post by Mandri on Wed 19 Jan 2011 - 13:26

Classic comebacks

When your family says... go on, a bite won't kill you... Come back with - I know, but I actually don't feel like it. I'll have some when I do!

When your family says... but you're beautiful the way you are... Come back with - Thank you.

When your family says... I'll be deeply offended if you don't try my dessert... Come back with - And I'll be deeply offended if you don't come on a walk with me to burn it off!

When your family says... Can we have takeaway tonight? Come back with - Can I pick the restaurant?

When your family says... You don't need to loose weight! Come back with - The World Health Organisation doesn't think so!

When your family says... Why bother? You'll just put it all back on. Come back with - I'm bothering because I love you! The healthier I am, the longer I'll be around to enjoy our life together!


Last edited by Mandri Olivier on Wed 19 Jan 2011 - 13:28; edited 1 time in total
avatar
Mandri
Moderator
Moderator

Number of posts : 10058
Age : 33
Location : Ermelo
Mood :
Registration date : 2008-07-03

http://www.mandri-poasaddict.blogspot.com

Back to top Go down

Re: Mandri's tips and tricks sticky...

Post by Mandri on Wed 19 Jan 2011 - 13:27

Menstruation can cause temporary weight gain

Many woman experience bloating, cravings and an increased apetite in the lead up to menstruation. These symptoms are caused by high levels of the hormone oestrogen in your system and can result in weight gains of 1 to 2kg during your menstrual cycle.

Good news is that these weight gains tend to be the result of water retention, as opposed to fat gain, and usually correct themselves once your period has passed - that is as long as you don't get so miserable you overindulge on the chocolate!

In the meantime, you can combat bloating, cravings or increased appetite during your cycle by:

- Drinking plenty of water and reducing your salt intake
- Eating light meals if you do feel bloated
- Finding foods with lower points to "fix" your cravings
- Doing some extra exercise to balance out your increased appetite


Last edited by Mandri Olivier on Wed 19 Jan 2011 - 13:28; edited 1 time in total
avatar
Mandri
Moderator
Moderator

Number of posts : 10058
Age : 33
Location : Ermelo
Mood :
Registration date : 2008-07-03

http://www.mandri-poasaddict.blogspot.com

Back to top Go down

Re: Mandri's tips and tricks sticky...

Post by Mandri on Wed 19 Jan 2011 - 13:27

Interesting weight loss tips...

Avoid processed food, or at least food where you canít pronounce the ingredients. Keep it as natural as possible.

Stop watching the scale every day. If you weigh yourself, do it just once a week ó as soon as you wake up, after you use the bathroom.

No matter how much you want a change in your life, nothing will happen until you DO something. You can talk about starting an exercise regiment and eating healthier foods all you want, but nothing will change until you START DOING IT.

Start small. Changing your lifestyle overnight is very bad for your body and your mind. Youíll get sick of eating oatmeal 3 times a day, or grapefruit. Your life should be enjoyable and healthy!

Rewards! New clothes make awesome rewards for weight loss. Going out with friends (but not for anything food related) is a great reward.

Weigh yourself but also take your measurements. Sometimes your scale wonít budge but your waistline will.

Get enough sleep Ė thatís the first and most important step. Without sleep, itís harder to plan your meals, to exercise, or to consciously eat healthy.

Water water water. It kick-starts your metabolism. Stop drinking soda.

Make one change at a time. Donít cut everything out at once. For example, cut out fried foods. When youíre used to that, cut out soda, etc.

Lay off the rubbish food, apart from one day a week where you can eat what you like Ė itíll help you stick to it and you wonít have the temptation to eat rubbish all the time.

Be mindful of what you are eating. Keep a food journal or diary. Seeing it in writing always gives it weight and helps reveal patterns or triggers.

Brush your teeth early in the evening rather than just before bed. It keeps you from snacking if youíre not really hungry.

Cut wheat-flour based products out of your diet. Wheat is surprisingly easy to replace when you start thinking about it Ė rice, oats (still some gluten there, but a lot less), more vegetables.

Portion control used with a 20 minute wait time ó wait 20 minutes after eating the sensible portions, and then see if you still feel hungry. Nine times out of ten, you wonít. If you do, get a little more.

Everything in moderation. If you really want French fries and a hamburger, or ice cream, or a cookieÖ itís OK to indulge a little occasionally. Key word is occasionally. Better to indulge a little, than to binge later.

Eat lots of fiber, itís surprisingly filling compared to that cupcake.

Eat as soon after you get up as possible. This gets your metabolism working at a higher rate sooner in the day.

If you are hungry between meals, try eating a small portion of food that is high in protein. It can be more effective to eat one piece of cheese or some yoghurt or nuts than to eat bread or crackers or other snack foods.

Only diet on weekdays. Donít binge on weekends, but save two days a week to eat the yummy things. Also, because many people really canít break that chocolate addiction, calculate one treat every day into your calories.

Reduce the intake of three white things Ė white flour (all purpose flour), salt and sugar. Get rid of white flour completely if possible.
avatar
Mandri
Moderator
Moderator

Number of posts : 10058
Age : 33
Location : Ermelo
Mood :
Registration date : 2008-07-03

http://www.mandri-poasaddict.blogspot.com

Back to top Go down

Re: Mandri's tips and tricks sticky...

Post by Mandri on Wed 19 Jan 2011 - 13:29

Weight Watchers tips

Journal journal journal. You absolutely cannot keep track mentally of what you consume on a daily basis. You are bound to forget that handful of pretzels or that snickerdoodle. Write it down and own up to eating it. BITE IT WRITE IT!

Drink drink drink. Sip water all day. Eventually it adds up to the required 6 glasses you need. Not only will you feel more full at mealtime, your body will be happy because it is hydrated.

Have a glass of soda when hunger strikes. This is a personal tip I use to curb hunger. A diet Pepsi is sweet enough to curb my longing for a treat and the carbonation will help you feel satisfied.

Air pop your popcorn instead of buying microwave popcorn. Then add the butter spray and you get TONS more popcorn for less points.

Donít deprive yourself. Donít switch to skim milk in your coffee. Simply pour yourself a cup of coffee instead of a mug of coffee and then measure 1 pointsí worth of creamer!

Measure everything! Measure your creamer. Measure your margarine. Measure your rice! Going overboard just a little on things adds up in the end.

Donít cut up all your food at once when eating. Cut each piece as you go along. This seems simple but sometimes it is easier to cut up your entire piece of chicken at one shot but donít do it! Cut as you eat!

Make cauliflower your friend!! When cooked until soft, you can mash it and add lots of fun stuff like reduced fat cheese, garlic, broccoliÖ and then you can bake it!! It has the same consistency as mashed potatoes!

Donít deprive yourself of indulgence. If you really want that dessert (cheesecake, carrot cake, etc) order it to share with someone. Then take the FIRST bite and while you are appreciating that, let the other person eat the rest and save the LAST bite for you! In essence, you really only taste the first initial bite of something and you really only remember the last so save yourself all those calories and fat in between!

Find a friend you can share your successes and setbacks with. This person does not have to be on program, they just need to be there for you when you need someone to talk to and bounce things off of. I found that the friends I made at my meetings were the best to talk to!

Recognize that each moment stands alone and that no one binge or one gorged meal wrecks anything! It is part of living and learning and that a bad eating decision doesnít have to snowball into a weeks long or months long setback. Itís like riding a bike, when you fall down, you get right back up!! You donít walk the bike 10 miles up the road and THEN get back on! You get back on right away! Consider each moment as just that and know that you never really go OFF program. Weight Watchers allows you to incorporate setbacks into your lifestyle without punishment and guilt.

Make informed decisions. Use the points calculator to figure out exactly how much something is valued at. Donít guess. Knowing exactly how many points a food item is allows you to fit it into your daily intake without sacrificing it and without overdoing it.

EXERCISE! Exercise works to benefit you in many ways. It helps you to lose weight, build muscle, burn fat, AND it enables you to eat more if you choose to! Activity points can be added onto your daily intake so the more you exercise, the more you can eat (but seriously, make it a heathly intake so that you can truly benefit).

Build more activity into your lifestyle. Walk more, climb the stairs more, stretch your legs more. MOVE MORE! Any movement is better than no movement.

Avoid buying the junk food if possible. You truly can NOT eat it if it isnít in the house. Save your indulgences for when you eat out. Make them special instead of the norm.

Eat a small protein within half an hour of exercising. This helps your bodyís metabolism work better.

READ LABELS when shopping! Make sure you check the fat content and the carbohydrate content. You donít want to eat TOO much sugar! Bring your points finder with you to help you make the right choices for you.


Do NOT punish yourself for a weight gain one week. That sets off a snowball effect that could take you YEARS to get under control. Instead, try to change one thing in the next week to counteract your gain.

STAY FOCUSED. Your goal is to lose weight and get healthy! The occasional trip to McDonalds is ok and the occasional chocolate bar is fine but IN MODERATION. Keep focused on the end result and the good choices will counter balance the poorer or weaker ones in the long run.

Donít think of yourself as constantly ďon a dietĒ. This is a setup to failure because it categorizes you and if you decide to have something not considered ďdietaryĒ, then you feel like you cheated. You NEVER cheat! You DECIDE! Weight Watchers is built in such a way that it incorporates every food into a point value and YOU get to DECIDE how to spend those points. But trust me, using your points daily for McDonaldís is going to be a slower weight loss than grilled chicken points.

You cannot eat unlimited amounts of zero point foods. 0 + 0 + 0 does not necessarily equal 0. Every food has calories and if you eat unmeasured unlimited amounts of zero point foods, they ultimately total up to a calorie count that warrants a point. Just be careful.

Live your life! It isnít about what you eat and donít eat, itís about making food choices on your own and putting the power in your own hands. Itís CONTROL. You control what you eat, when you eat and how much you eat. Just account for everything and you will see where you can cut back, eliminate, and enhance and you WILL lose weight!
avatar
Mandri
Moderator
Moderator

Number of posts : 10058
Age : 33
Location : Ermelo
Mood :
Registration date : 2008-07-03

http://www.mandri-poasaddict.blogspot.com

Back to top Go down

Re: Mandri's tips and tricks sticky...

Post by Sponsored content


Sponsored content


Back to top Go down

View previous topic View next topic Back to top

- Similar topics

 
Permissions in this forum:
You cannot reply to topics in this forum