CURVES QUEST
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The Curves Quest Challenge! Are you ready to take on this 30 day Challenge?
Watch for the details......... Manchester GA 706-846-4543
Thursday, August 28, 2008
Tuesday, August 19, 2008
Curves of Manchester Promotes Reward Yourself!
Everyone likes a pat on the back every once in a while.
And there’s no better time to get one than when you’re out of your comfort zone, challenging yourself to improve, nervous about whether you can succeed. Most people approach changing their health habits from a position of "pain". They constantly nag themselves, berate themselves and expect nothing but perfection, no matter how much progress is made. Tools of the trade are guilt, doubt, shame and self-flogging. Instead of celebrating the 24 pounds they’ve lost, they see the six they still haven’t lost. Sound familiar?
To people used to beating themselves up, it may seem like the best way to get motivated. But consider this: if you attempted to motivate an employee like that, how long do you think they’d stick around? How successful would they be? Let’s do it differently this time.
Try to approach your goals from a position of "possibilities" instead. Find ways to use regular rewards to pat yourself on the back and give a word of encouragement. Instead of focusing on what you do wrong, try paying more attention to what you do right. While straight talk and brutal honesty are often good for getting your butt moving, for sustained motivation, the positive approach will keep you from burning out. Rewards create a feeling of doing something you want to do, not just what you’re forcing yourself to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone, pound to pound, and mile to mile.
Here’s how to set up a good rewards system:
Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
I used after 10 pounds I got a new blouse, 20 pounds - skinny jeans, 30 pounds - nice red leather jacket.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
Create an actual plaque or trophy.
Give yourself badges of honor for different levels of accomplishment.
Take a vacation or weekend getaway.
Take a day off from any goal activities.
Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
See a movie.
Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
Go for a spa treatment or massage.
Buy yourself a gift certificate.
Take a limo ride.
Subscribe to a magazine you always wanted.
Go canoeing or do something outdoorsy.
Watch your favorite TV show.
Buy something for your hobby.
Read a funny book.
Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
Find some time to be by yourself.
Pay someone to do the yardwork or house cleaning this week.
Fly a kite.
And there’s no better time to get one than when you’re out of your comfort zone, challenging yourself to improve, nervous about whether you can succeed. Most people approach changing their health habits from a position of "pain". They constantly nag themselves, berate themselves and expect nothing but perfection, no matter how much progress is made. Tools of the trade are guilt, doubt, shame and self-flogging. Instead of celebrating the 24 pounds they’ve lost, they see the six they still haven’t lost. Sound familiar?
To people used to beating themselves up, it may seem like the best way to get motivated. But consider this: if you attempted to motivate an employee like that, how long do you think they’d stick around? How successful would they be? Let’s do it differently this time.
Try to approach your goals from a position of "possibilities" instead. Find ways to use regular rewards to pat yourself on the back and give a word of encouragement. Instead of focusing on what you do wrong, try paying more attention to what you do right. While straight talk and brutal honesty are often good for getting your butt moving, for sustained motivation, the positive approach will keep you from burning out. Rewards create a feeling of doing something you want to do, not just what you’re forcing yourself to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone, pound to pound, and mile to mile.
Here’s how to set up a good rewards system:
Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
I used after 10 pounds I got a new blouse, 20 pounds - skinny jeans, 30 pounds - nice red leather jacket.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
Create an actual plaque or trophy.
Give yourself badges of honor for different levels of accomplishment.
Take a vacation or weekend getaway.
Take a day off from any goal activities.
Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
See a movie.
Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
Go for a spa treatment or massage.
Buy yourself a gift certificate.
Take a limo ride.
Subscribe to a magazine you always wanted.
Go canoeing or do something outdoorsy.
Watch your favorite TV show.
Buy something for your hobby.
Read a funny book.
Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
Find some time to be by yourself.
Pay someone to do the yardwork or house cleaning this week.
Fly a kite.
Thursday, August 7, 2008
How Much Weight Lose is Tooooo Much?
Since I have been coming to Curves on a regular basis and my weight loss has been steady, I keep getting the statement "Oh, you do not need to lose any more weight!" Okay, I really know these people are just being kind or blind, but I have lost 25 pounds and have another 25 pounds to go to be healthy.
But it has got me thinking! How much weight loss is too much? So I started reading on-line about weight loss and over dieting and the article below makes alot of sense.
You May Not Need to Lose as Much as You Thought -- By Mike Kramer, Staff Writer
Are you a weight loss failure? Before you answer that question, let’s talk about what failure means. A recent study found that, in the nonsensical weight loss world, most failure has more to do with failing to meet faulty expectations than with failing to lose weight. This may not seem like a big difference, but in reality, it’s HUGE. In other words, you may be experiencing success, but still feel like you’re failing. So, we must find a way to use our expectations to motivate rather than to berate.
According to the study in the Archives of Internal Medicine, the average "Dream" weight loss is 38% of the dieter’s current weight.
Also:
a 31% weight loss would make the average dieter "Happy"
a 25% weight loss would be "Acceptable".
And most disturbing of all,
a 15.7% weight loss would be "Disappointing".
So the 200-pound woman who loses 30 pounds would actually be disappointed in her results!
No wonder there are so many frustrated dieters out there. They may be frustrated even when their programs are working!
The 10% Solution- To bring expectations more in line with reality, many health professionals are beginning to suggest setting a 10% weight loss goal instead.
Losing just 10% of your current weight can boost your energy and performance, lower your risk of heart disease and diabetes, lower your cholesterol, and build some much-needed momentum.
On top of that, 10% may be a better goal than 15%, 25% or even 38% for many reasons:
10% is Under Your Control - In all frankness, you can’t do a darned thing about that 38% weight loss goal you might have—not one thing—until you first deal with the 10% you have right in front of you. In other words, you can’t lose 80 pounds in a short amount of time, but you might be able to lose 15. The key is to focus on the 10% you can do something about right now and go from there. 10% is Realistic Research is showing that a lump 38% dream weight loss simply doesn’t happen for most people. In reality, it’s less of a goal and more of a pipe dream. But research is also showing that 10% can happen for just about anyone.
Does this mean you’re doomed no matter what you try and you should give up on the bigger goal? Nope. Simply lose that first 10%, regroup and reset your goals, and then pursue another 10% based on your new weight. The added benefit to this approach is that each 10% will get smaller and smaller!
10% is More Effective - Not only are gradual goals healthier in the long run, but they’re also more powerful in reaching your ultimate goals. You’ll be much more successful by setting and reaching a series of 10% goals than riding a wild weight loss roller coaster in pursuit of a huge goal all at once. One of the great weight loss ironies is that you’ll be more likely to lose that big number by ignoring it for now in favor of the smaller 10% goal. Traditionally, weight loss programs have encouraged impatience and coconut-cream-pie-in-the-sky expectations. This approach also results in feelings of failure. Let’s try to turn it around and use the 10% strategy to do it right this time.
Now guy's, think about this! I have been on alot of diets over my 45 years. And each one I have failed. But the 10% thinking is what is making this the easiest weight loss so far.
I have set goals of 1 pound per week. 1 POUND ONLY! It has been working. When I reached 10 pounds, I celebrated by a nice movies I wanted to see. Then I changed up my exercises and increased the repitions on the circuit and Curves and added another 1/2 mile to my walking. When I reached the 20 lb mark I bought the Skinny Jeans that I taped up on the refrigerator and changed my exercises again to increase at home workout with sit-ups and light weights. Now for my 30 lbs goal, I have a beautiful Red Leather Jacket, Long sleek black skirt and black turtle neck just waiting on me....... My gift to myself. I only have 5 lbs to go. Then again I will change my exercises and increase my activity to get to the next 10 lbs. I don't know my gift to myself at this time, but I promise you it will be a doozie.
TRY this method! It really works, and I don't beat up on myself for slacking off. Heck I am 45 years old NOT 25! Nothing happens overnight any more.
Come On Ladies, LET's Do IT!
But it has got me thinking! How much weight loss is too much? So I started reading on-line about weight loss and over dieting and the article below makes alot of sense.
You May Not Need to Lose as Much as You Thought -- By Mike Kramer, Staff Writer
Are you a weight loss failure? Before you answer that question, let’s talk about what failure means. A recent study found that, in the nonsensical weight loss world, most failure has more to do with failing to meet faulty expectations than with failing to lose weight. This may not seem like a big difference, but in reality, it’s HUGE. In other words, you may be experiencing success, but still feel like you’re failing. So, we must find a way to use our expectations to motivate rather than to berate.
According to the study in the Archives of Internal Medicine, the average "Dream" weight loss is 38% of the dieter’s current weight.
Also:
a 31% weight loss would make the average dieter "Happy"
a 25% weight loss would be "Acceptable".
And most disturbing of all,
a 15.7% weight loss would be "Disappointing".
So the 200-pound woman who loses 30 pounds would actually be disappointed in her results!
No wonder there are so many frustrated dieters out there. They may be frustrated even when their programs are working!
The 10% Solution- To bring expectations more in line with reality, many health professionals are beginning to suggest setting a 10% weight loss goal instead.
Losing just 10% of your current weight can boost your energy and performance, lower your risk of heart disease and diabetes, lower your cholesterol, and build some much-needed momentum.
On top of that, 10% may be a better goal than 15%, 25% or even 38% for many reasons:
10% is Under Your Control - In all frankness, you can’t do a darned thing about that 38% weight loss goal you might have—not one thing—until you first deal with the 10% you have right in front of you. In other words, you can’t lose 80 pounds in a short amount of time, but you might be able to lose 15. The key is to focus on the 10% you can do something about right now and go from there. 10% is Realistic Research is showing that a lump 38% dream weight loss simply doesn’t happen for most people. In reality, it’s less of a goal and more of a pipe dream. But research is also showing that 10% can happen for just about anyone.
Does this mean you’re doomed no matter what you try and you should give up on the bigger goal? Nope. Simply lose that first 10%, regroup and reset your goals, and then pursue another 10% based on your new weight. The added benefit to this approach is that each 10% will get smaller and smaller!
10% is More Effective - Not only are gradual goals healthier in the long run, but they’re also more powerful in reaching your ultimate goals. You’ll be much more successful by setting and reaching a series of 10% goals than riding a wild weight loss roller coaster in pursuit of a huge goal all at once. One of the great weight loss ironies is that you’ll be more likely to lose that big number by ignoring it for now in favor of the smaller 10% goal. Traditionally, weight loss programs have encouraged impatience and coconut-cream-pie-in-the-sky expectations. This approach also results in feelings of failure. Let’s try to turn it around and use the 10% strategy to do it right this time.
Now guy's, think about this! I have been on alot of diets over my 45 years. And each one I have failed. But the 10% thinking is what is making this the easiest weight loss so far.
I have set goals of 1 pound per week. 1 POUND ONLY! It has been working. When I reached 10 pounds, I celebrated by a nice movies I wanted to see. Then I changed up my exercises and increased the repitions on the circuit and Curves and added another 1/2 mile to my walking. When I reached the 20 lb mark I bought the Skinny Jeans that I taped up on the refrigerator and changed my exercises again to increase at home workout with sit-ups and light weights. Now for my 30 lbs goal, I have a beautiful Red Leather Jacket, Long sleek black skirt and black turtle neck just waiting on me....... My gift to myself. I only have 5 lbs to go. Then again I will change my exercises and increase my activity to get to the next 10 lbs. I don't know my gift to myself at this time, but I promise you it will be a doozie.
TRY this method! It really works, and I don't beat up on myself for slacking off. Heck I am 45 years old NOT 25! Nothing happens overnight any more.
Come On Ladies, LET's Do IT!
Friday, August 1, 2008
Motivation Without It We Are Lost!
There are so many things involved in a Healthy Diet...... proper nutrition, a balance with work and play, eating the proper amount of times per day.... but without Motivation WE ARE ALL LOST!
Face it! Each of us have our own motivation for dieting..... to be thinner, to he healthier, 25 year High School Reunion, new dress in the closet or fitting into those nice skinning jeans. No matter what the Motivation is YOU NEED IT to be successful. Read below on what a Certified Physical fitness Instructor thinks about Motivation.
Basic Motivation for a Healthy Diet
Learn to Avoid Actions with Consequences -- By Joe Downie, Certified Physical Fitness Instructor
There are always consequences to your actions. Your mom yells at you when you don’t wake up on time. Your boss threatens to fire you if you don’t hand in the next assignment on time. Your body does the same thing through extra weight, decreased energy and low self-esteem–all results of irresponsible choices in our nutrition habits. We are successful in so many other areas of our life–career, parenting, education, relationships and hobbies, but when it comes to eating healthy we are about as successful as that 12th grader who did whatever they wanted in high school. You know, the one who realized way too late you can’t have instant gratification all your life if you want to be successful. After realizing this they hoped to turn things around the last couple months after spending their entire high school career making irresponsible choices.
How many times have we tried a fad diet or insisted we were going to eat healthy for a few weeks in hopes of changing all of our bad habits over the years. It doesn’t work that way in life and it doesn’t work that way with our bodies if we want to be successful. Why don’t we go to the casino’s more, sleep in until noon, not do laundry, stay up late at night… because there are consequences. Why do we eat 2,000 calories in one sitting, skip breakfast, eat junk food all day long and neglect the nutrients our bodies crave? Demand more of yourself when it comes to nutrition. Our parents, teachers, bosses and coaches demand more and hold us accountable. Do the same for yourself. Be tolerant and understanding of your imperfections, but don’t justify and forgive yourself every chance you get.
The most important consequences of our lives are staring us in the face – our healthy or unhealthy bodies!Be creative when it comes to nutrition. If you eat chocolate every day, set a goal to eat it only 6 times a week. Slowly work your way down to a more manageable means. Along the way, set up systems that will help you achieve your goal. For example, the day you don’t eat chocolate, you’re probably going to have cravings. When you do, find something that helps you overcome those cravings. Maybe drink a fruit smoothie to combat the sugar craving or sit down and write out all the reasons why you want to stop eating chocolate.
Find a way to help you build positive habits. Make it fun! Get together with friends and family and figure out ways to help each other. We do this at work, school or for a social club, why shouldn’t we do it for our No. 1 priority – ourselves!
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