I had never heard of this

As part of this online course I am listening to different topics and today's topic was the Circadian Rhythm. Have you ever heard of this?

It is the fact that most animals on this planet are aligned to a 24 hour clock and to rest when dark.  We are in sync to light and dark cycles. Having all this artificial light has slowed our metabolism and lowered our leptin, causing weight gain.

Current research shows this is a MAJOR factor in weight loss.
Sleep is so important in so many things.

I am very interested in learning more about this topic.

The last bit of the today's videos has us writing goals and visualising which I love. But the best bit is that he wants us to write successes and gratitudes which I already do!!!!  Here is his GOOP strategy:

G.O.O.P. - Goals-Outcome-Obstacle-Plan
Instructions 1 Step 1. Each day, visualize and write down a simple, achievable Goal. • What weight loss, exercise, or body image goal do you really want to accomplish? • Does setting this goal excite & challenge you?
Step 2. Each day, visualize and write down your desired Outcome. • What is the best result if you achieve this goal? • Feeling better mentally or physically? • Increase in self-esteem/confidence? • Better sleep/increase in energy? • Allow yourself to let go and truly imagine this outcome and what it would mean for you.
Step 3. Each day, visualize and write down the Obstacle or sabotaging behavior that is stopping you from achieving that goal. • Eating junk food on your break. • Emotional eating/eating when you are bored. • Giving in to a long day and choosing to watch TV over working out.
Step 4. Each day visualize and write down your Plan to overcome your obstacle. • How will you face these challenges? • What actions or thoughts will allow you to overcome these sabotaging behaviors?
Step 5. At the end of the day identify, write down, and visualize your accomplishments. • What three things did you do well today? • What are you grateful for today? Allow yourself to cherish these feelings of gratitude and appreciation for yourself.

Tonight I am having dinner with Patrick and Bill from America.  Here is my GOOP:
1 Goal - No sugar breaks today or sugary desserts with dinner.
2 Visualise - Visualised being on the scale tomorrow morning and weighing 239.0
3 Obstacle - Giving in to emotional and physical satisfaction of sugar high
4 Plan - Order a beautiful decaf flat white. I don't think Patrick has desserts.  If I need something order cheese or fruit.

Funny Friday

I am debating whether I send this to my trainer or not. :)

Well, at least I tried

In an effort to be less stationary while at my desk, I bought an under the desk bike. Well, I lasted one minute!!!!!  :)

First of all, it takes up a ton of space.
Secondly, it is very difficult to bike and work at the same time.
What was I thinking!
I crack myself up.

Monday Motivation

This one really resonates with me.  Why did I start?  Why can't I finish?

I am going to go and read my old posts.

Sunday Weigh In

More of the same and keeping at the 244 mark.  I started this new program and am just going through the videos now. One day at a time!!!! :)

Funny Friday

I love my trainer and I really need to get some posts up about the gym. But when I saw this I had to put it as the Funny Friday. When she has me working out I think I look old school weight lifter. And then I see myself in the mirror.... :)

Possibly the weirdest thing I am going to try -

I joined up for something today and I am excited.  At this point, what can it hurt?

I signed up for John Assaraf's program - Winning the Game of Weight Loss.  It is a program that you do every day to help incorporate habits into your life. I am willing to try!

The theory is that they give you exercises to create beliefs and habits that are so powerful, losing weight and keeping it off will become second-nature. Hmmmmm.....

I wonder what these exercises will be?

The first program is two hours long so I may not be able to listen until this weekend and I want to take it seriously.

Monday Motivation

Sunday Weigh In

244.4
grrrr......

Funny Friday

Tracking calories

Yesterday marked my 100th day in a row of tracking on My Fitness Pal. But tracking only works if it makes you stop shoving food in your mouth!

Tracking is important.
I made it to 100 days.
Now, my new goal is to keep tracking and stay under 2000 calories every day even with a cheat meal.

Monday Motivation

I had posted this picture up a few months ago on Funny Friday.

But I think someone was telling me something when this past weekend, my friend Shelvia wore this tshirt when I saw her on Saturday. And Tim wore it when I saw him on Sunday.

What is the motivation?  The message?
Dream big!
And get off your bum!!!

Sunday Weigh In

I'm looking a gift horse in the mouth, but...I lost again to continue with the yo yo.
Let's hope it keeps going in the right direction.

Funny Friday

Nutriontist?

I'm not sure if I need a nutritionist or to just hire someone to slap food out of my hands?
Do I need a dietician or someone to follow me around with only healthy options?

My yo-yoing continues and it is annoying!

My personal trainer has helped so much with my strength training and gym going.  So I am thinking I do need someone to help on the food side since this is where I am struggling. But they can't eat for you!

Maybe I need to work out even more so I don't have time to shove food in my face!!!!

Fit Friend Tuesday

Today's fit friend is Rick from Madison! Rick has been a great friend since I was 18 years old! He has recently taken up running and I was interested in the new passion.

Rick, you have never struggled with your weight.  As an outsider I would say that your fitness was never a priority.  Is this true and what made you want to start exercising?

That’s really not true.  I believe that the tendency to be overweight is in my genes. Both my dad and my brother have always been very overweight. In my early 20’s I made it a lifetime goal to not follow in their footsteps. 

I started running in early 2015 (at age 55) as part of a New Years goal.

How did you determine it would be running?

I remembered how much I enjoyed long distance running in high school gym class.  I used to run just for the sake of running to get from point A to point B as a kid.  I’d run cross country from my grandparents’ farm to my parents’ house (about 1/2 mile) with the goal of improving my time every time…just for fun.  

Today, my husband, Dave, runs regularly.  I thought it would be a great way to spend time together doing something we both enjoy.

How did you determine how long you would run and what your schedule would be?

Distance and schedule are completely based on Dave’s schedule.  I simply go when he goes and the distance he goes.  Our regular run is about 4.5 miles.

Where do you struggle to making running habitual?

When other things get in the way, i.e working a lot of hours, hard seasonal work (I work at a garden center), the holidays, (breaking bones!!) etc.

What have been some of your accomplishments and successes?

Sheerly the fact I started running at 55 and how easy it is for me and how much I like doing it. My doctor told me that if he had heard ahead of time that anyone wanted to start running at age 55, he would have advised against it for a number of reasons.  I feel it sets me apart from my peers.

Monday Motivation

For those of you not on MFP, I am about to come up to 100 days straight of tracking. I forgot yesterday and almost had a heart attack. But MFP must give you a few hours grace period as I was able to list yesterdays food. Tracking is a real KEY to weight loss. YOU BITE IT, YOU WRITE IT!

Sunday Weigh In

The reason a weight loss blog is so important is that it 100% keeps you accountable. Even if NO ONE reads it, I have to put down in writing when I am not on. And, this week, I completely dialed it in. I pretended to be counting calories.  My workouts weren't at 100%. And, the scaled showed it!  I gained almost 5 pounds! After last weeks weigh in this is really disappointing but I need to stay on track.

Funny Friday