Thursday, September 29, 2016

Week 29 Weigh-in: Challenge Recap Week 3

Yesterday was weigh in and it was not too good thanks to wacky hormones (every woman's monthly bane). I weighed in yesterday and I thought it was due to late dinner on Tuesday that showed on the scale but when I tried it this morning, it was worse despite the controlled portion yesterday and taking my early dinner. Now I know it has something to do with water weight.

Anyways, the week was not bad and I did everything to be sure the weekend challenge was on point.

Tuesday, September 27, 2016

You're Worth It

It doesn't matter how good the plan or idea, nothing will work for you if you don’t believe in it. And more importantly, nothing will work if you don’t believe in yourself. 


Find above the words for week 3 of our challenge, I really love this motivation statement because I have been there.

Monday, September 26, 2016

Don't Give Up

You're bored. Frustrated. Exasperated. Tired. Just too busy to even think of trying to lose weight. You want to quit. 
Don't despair. You've reached the point in your weight-loss project that truly determines whether or not you're going to get to your goal and stay there.

Thursday, September 22, 2016

Week 28 Weigh-in: Challenge Recap (Week 2)

The Biggest Loser Challenge (BLC) is still on and I had a great week save my lack of consistent exercise.

The challenge emphasized greatly on setting goals on all levels and meeting them.

Nutrition Goals
I did a daily meal plan and tracked it in my journal at the end of the day. I made sure to record everything that made it's way into my mouth daily and wrote statements of caution for anything that was not planned for the previous day. I realized at the end of this challenge how good it is to plan meals ahead, it gave me a sense of discipline and some accountability.

Fitness Goals
I did badly on this part, for whatever reason I am a bit incapacitated. I wanted all my exercise videos on a memory card because of some hard disk issues I had with the computer and solution seemed not to be coming forth quickly. I am not making excuses because I had lots of other alternatives but I promise myself that this week will be better.

Goal Setting
I did not get the instructions well at the beginning so I did not do well on this part of the challenge too. When I got it right, I eventually set a goal of 10% Weight Loss Solution for myself i.e. I will calculate ten percent of my present weight and look to getting that out of the way within the remaining thirteen weeks. I CAN DO IT.

(Photo - BlcNavyNinjas)

Monday, September 19, 2016




A useful way of making goals more powerful is to use the SMART mnemonic. While there are plenty of variants (some of which we've included in parenthesis), SMART usually stands for:

S - Specific (or Significant).

M - Measurable (or Meaningful).

A - Attainable (or Action-Oriented).

R - Relevant (or Rewarding).

T - Time-bound (or Trackable).

For example, instead of having "To sail around the world" as a goal, it's more powerful to say "To have completed my trip around the world by December 31, 2015." Obviously, this will only be attainable if a lot of preparation has been completed beforehand!

Further Goal Setting Tips:  The following broad guidelines will help you to set effective, achievable goals:

State each goal as a positive statement - Express your goals positively – "Execute this technique well" is a much better goal than "Don't make this stupid mistake."

Be precise: Set precise goals, putting in dates, times and amounts so that you can measure achievement. If you do this, you'll know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.

Set priorities - When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by having too many goals, and helps to direct your attention to the most important ones.

Write goals down - This crystallizes them and gives them more force.

Keep operational goals small - Keep the low-level goals that you're working towards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward.

Set performance goals, not outcome goals - You should take care to set goals over which you have as much control as possible. It can be quite dispiriting to fail to achieve a personal goal for reasons beyond your control!

In business, these reasons could be bad business environments or unexpected effects of government policy. In sport, they could include poor judging, bad weather, injury, or just plain bad luck.

If you base your goals on personal performance, then you can keep control over the achievement of your goals, and draw satisfaction from them.

Set realistic goals - It's important to set goals that you can achieve. All sorts of people (for example, employers, parents, media, or society) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions.


(The above write up is from the BLC challenge from the second week. Thank you Grace and the other Admins for letting me share this)

Thursday, September 15, 2016

Week 27 Weigh-in: Challenge Recap (Week 1)

The week 1 of the Biggest Loser Challenge ended yesterday and Wednesday Weigh-in is today. I will like to give a recap of how that past week went.

During the weekend challenge we were required to do the following:

Develop Nutritional Habits

Develop Fitness Habits

Develop Healthy Habits

Tuesday, September 13, 2016

New Beginnings

Starting today, eliminate the belief that things always go a certain way or that you never stay with your goals. Whenever those doubts creep back in, immediately give yourself this new message:

Wednesday, September 7, 2016

Week 26 Weigh-in: Balanced Diet on a Budget

There are instances of economic recession all over the world right now, and Nigeria is not an exemption and if I am allowed to say this, we seemed to be at the core of it right now. I am writing as it relates to my environment and what I practice.

I noticed that healthy foods can be expensive in this side of the world except you are truly determined to do what is right. I will highlight food sources and what you can consume to get the daily requirements of such classes of food. I will dwell more on protein, fruits and complex carbs because that is where we have most challenges when it comes to being balanced around here.

Beans: Right now beans seem to elude the present recession as the price of beans is stable at N1200.00 ($3.00) for a paint rubber measure. It's a staple seed that can be diversified. You make your beans porridge, pudding and cakes out of this and you still have your fill from little. (3/4 cup cooked beans = 1 serving)