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Week 41 Weigh-in: Be Proud of the Journey

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Today is the Twenty-Second day of the Twelfth month in the year Two Thousand and Sixteen, and when you consider your journey towards weight loss, how do you feel? Sad, disappointed, frustrated or happy, fulfilled and encouraged, I would rather say maybe it's not about the happy ending but the story. Instead of checking your weight today and just realizing that the numbers are higher than the first month this year, I would rather you do an analysis of other things like the efforts you have put into living and staying healthy in 2016. A screenshot of my sparkpage and my weights for the first 8 months

Week 40 Weigh-in: Managing Stress 4

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I am concluding the series on managing stress this week. The fifth tip according to the article is referred to as the 4 As i.e. Avoid , Alter , Adapt and Accept . These, as extensively explained in helpguide.org : Avoid unnecessary stress It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate. Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much. Avoid people who stress you out – If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship. Take control of your environment – If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a long

Week 39 Weigh-in: Managing Stress 3

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Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body. Never say "there is nothing I can do about it". No! Don't accept stress as a part of your lifestyle, you can deal with it, you can minimize it, stress can be controlled. Some quick tips according to Stress Management by Lawrence Robinson, Melinda Smith, M.A., and Robert Segal, M.A.: Move your body frequently—don't sit for more than an hour Make positive face-to-face connection with other people a priority When you can't change the stressor, learn to avoid, alter, adapt, or accept Reduce your intake of alcohol, nicotine, and caffeine Do something you enjoy every day Get all the restful sleep that you need to feel your best. According to the authors, there are a few ti

Managing Stress 2

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This is the conclusion of the quiz of yesterday's post and what it could mean to our weight loss journey [ culled from Sparkpeople ] Scoring the Quiz Look at your answers to questions 1,2,4,5,7, 9 and 11, and give yourself 1 point for every True answer, and 0 for every False. For questions 3,6,8,10 and 12, give yourself 1 point for every False answer, and 0 for every True. Add your total points up to get your score. A high score (7-12 points) shows that your expectations about weight loss are more realistic, and you are more likely to reach your goal. Each question you scored a zero for represents a misconception or unrealistic expectation that might be adding unnecessary stress to your weight loss efforts. For example, a zero on Question 11 (you don’t talk to others when you have trouble sticking to your plan) may indicate that you tend to keep problems to yourself, which can add even more stress to the difficulties you are already having. Scoring zero on

Week 38 Weigh-in: Managing Stress

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I did some stress eating during the week and except intermittent fasting and organizing my home, I was not logging any intentional minutes other than a few strength training and of course cleaning the house. I am going to speak on stress management in the next post. I hope you get yourself ready to de-stress. I am not speaking about any topic [except the quiz below] today other than just let you into what my weight says this week. I weighed in at 167.2lbs , an 0.2lbs gain from last week. I saw this article on Sparkpeople.com and I think I can share it here. To find out whether your expectations about weight loss may be increasing your stress levels, take the following brief quiz. Indicate whether you think the following statements are true or false. To benefit from this exercise, your answer should reflect how you honestly feel most of the time, NOT what you think the “correct” response might be.

Cleanliness

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“ Cleanliness is next to godliness ” [being clean is a sign of spiritual purity] is an English Idiom, this means that if you are living a right life it should reflect in your level of organization and cleanliness on your body, home, office space etc  What I have realized is that nobody is dirty [you might disagree with me], it’s the secret to permanence of cleanliness that is lost. Let me ask this, is there anyone who doesn’t take care of a place within the home or his/her body on a daily basis? None! So the fact that a home looks unkempt sure doesn’t make a person dirty [except when perpetually so], there are a thousand and one reasons responsible for this. I have some reasons that normally inform the level of our cleanliness: Habits formed while growing up – if parents are not meticulous about cleanliness, kids won’t. Experience – From experience, some people have learnt to be clean or dirty as the case maybe. Time – Availability of time may just be all what some need to b

Week 37 Weigh-in: Thanksgiving

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 “ Blessed be the name of God, forever and ever. He knows all, does all: He changes the seasons and guides history, He raises up kings and also brings them down, he provides both intelligence and discernment, He opens up the depths, tells secrets, sees in the dark – light spills out of him! God of all my ancestors, all thanks! All praise! You made me wise and strong. And now you’ve shown us what we ask for… .” The above were the words of Daniel when the Lord answered a prayer and I am also thankful with the above words today because God had kept me. [ Daniel 2:20-23 ] I am thankful for life and living I am thankful that I know Christ as Lord and guide I am thankful for my cute little family I am thankful for sustenance I am thankful for multiple miracles that had made me give testimonies before men this year I am thankful for my mom (good health), my siblings and my in-laws I am thankful for my nephews and nieces I am thankful for my job I am th

Nutrition

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Better late than never. I was not feeling too good posting anything on Wednesday after the weigh in because I was up not just a bit, I was up a lot at 168lbs [It's a number I had not seen in a while] as against the last weigh in of 164.6lbs . I think it's stress which of course led to some episodes of overeating and lack of exercise. I did travel out on a road trip to an event last weekend and of course sitting for long hours of inactivity and the mental stress of the rough roads too (Naija for you). The mental stress contributed to my inability to even lift a finger in my exercise room. Nutrition is very important in every weight loss journey, as good as it could be when done right it could jeopardize all good intentioned efforts when done badly. No wonder someone did say "abs are made in the kitchen and not in the gym" , this is a true statement because I saw better results when I paid closer attention to my meals. Do I dare to ask this question today, what

Accountabili-buddy

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It could be funny that I normally get inspirations through some routines on a daily basis like when I am taking my bathe, during my morning meditations and when I am doing strength training. Today, the word accountabilibuddy  dropped [I have heard the word before, though].  Accountabilibuddy simply means an accountability buddy . To be accountable in the first place is the ability to be answerable or responsible for an action, it is the will to justify an action or a decision taken. It is that state of not excusing a flaw either it was caused by the culprit or an external force.  To be successful on this weight loss and healthy living lifestyle [even in life], one needs to be accountable for whatever happens. Don't be quick to put blame on others, when you accept the blame, you are being accountable and it is easier to make the right choices the next time such scenario occurs because you don't want to feel guilty anymore. I have heard a dozen blame trading on why some

Week 35 Weigh-in: Consistency

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As I did yoga (Wednesday exercise) this morning, and looking forward to a favourable weigh in, " consistency " came to mind on a topic to speak about. I think the ease by which I slide into some yoga poses brought this to mind.  Consistency is a pattern, a compatibility, lack of deviation, a uniformity that defines anything ranging from behaviours to substances. Doing a particular thing with so much steadiness and constancy without slacking. If weight loss is going to be meaningful then consistency must be the watch word. When exercise/diet is consistent, the weight loss becomes easier and new challenges/heights could be set. Meanwhile one of the major challenges even in life is actually becoming consistent with anything. Life gets in the way and there is a diversion which could in turn lead to deviation from any set goal.

Week 34 Weigh-in: REFOCUS

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Weight loss journey can be as interesting and as boring, it can be as inspiring as it can be frustrating. It is the desire to keep moving no matter what, that brings the most success. I had been on this for the past 6 years and it is funny how many times I had to lose and regain those tiny pounds but somehow I am nearer to my goal weight now than ever before. Sometimes I lose weight rapidly, other times they come in tiny bits and some days it's like I woke up to gain 5lbs that will refuse to go away irrespective of what is done. In this long journey to great health, I have learnt to keep on keeping on even when the surrounding conditions doesn't permit it.

Week 33 Weigh-in: Functional Fitness

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Fitness or  physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, moderate-vigorous Physical exercise, physical activity, and sufficient rest. It's not how long we will live, but how well. You can be successful without Fitness, but your success may be limited. Fitness builds energy that makes it possible to live with more zing and power. It's the pep you'll need to really go after your passions and goals. Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life.  Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life. A

Trigger Clothings

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Kyra Williams is the leader of a sparkteam where I am a member, she is also a blogger at  kyrawilliamsfitness.com . She periodically sends mail to us [members] on some important topics, this caught my attention and I am willing to share it on my blog.

Week 32 Weigh-in: Journey to Success

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This is a big challenge for most of us to come to terms with during any weight loss journey.  Everybody reacts to nutritional change and fitness differently. My pushups may make different muscle changes on me than your pushups do on you. But it’s really hard to remember that when someone lost twice as much weight as you did in the same amount of time.  We have all had those moments when the comparisons become a negative thought:  Why can she lose weight so fast and I can’t?  Keep it sane. Don’t compare yourself with others weight loss paths. Keep positive. Support yourself and congratulate others.  Your journey is your own!

Week 31 Weigh-in: Be Proud of YOU

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Today, take a look at YOU... Just look at ALL you have accomplished! Be PROUD of YOU! YOUR hard work and persistence are paying off! Keep UP the GOOD work! Yes, YOU can do anything you put your mind to do! Google says, pride is a feeling of deep pleasure or satisfaction derived from one's own achievements, the achievements of one's close associates, or from qualities or possessions that are widely admired. It is the consciousness of one's own dignity. Wikipedia however talks about pride as an inwardly directed emotion that carries two antithetical meanings. With a negative connotation pride refers to a foolishly and irrationally corrupt sense of one's personal value, status or accomplishments, used synonymously with hubris . 

Do it right!

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One of the tasks for this weekend on the Biggest Loser Challenge is to blog about what I have been doing right for the past one month. I started this challenge in the first week of last month and I will like to reflect on my weigh-ins for the past 5 weeks and then we can conclude if what I am doing is working and either right or wrong First Week: 166.2lbs Second Week: 166.2lbs Third Week: 165.6lbs Fourth Week: 167lbs Fifth Week: 167.8lbs (sighs) Well, the above is never a lie because whatever choices I make on this weight loss journey will most definitely reflect on the scale. Except you want to start deceiving yourself on this, when you don't do it right it will definitely be evident and the best is to be accountable for it, make changes and move on.

Week 30 Weigh-in: Just Me

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A collection of some of my favorite photos, they are not the best but there is something very like ME in those pictures. October 2016 August, 2014 2010, 2012, 2013 I am using these to appreciate who I am and what I have grown to be over the past 6 years of the weight loss journey. It had been a lot of struggle and still struggling but I am closer to my goal than when I started. God forbid I spend another 6 years to get to my goal weight, in fact I have some great plans underway that would ease my journey and I will get a better "after" picture than these. I weighed in at 167.8lbs . An 0.8lbs gain from last week [I am not happy about that anyway], but just as I said the journey to maintenance is starting soon by the grace and help of God and a great determination to do it.

Week 29 Weigh-in: Challenge Recap Week 3

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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.

You're Worth It

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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.  YOU ARE WORTH THE EFFORT! Find above the words for week 3 of our challenge, I really love this motivation statement because I have been there.

Don't Give Up

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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.

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

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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 instru

SMART Goals

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SMART Goals pinterest 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 s

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

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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

New Beginnings

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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:

Week 26 Weigh-in: Balanced Diet on a Budget

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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. Protein 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 )

Week 25 Weigh-in: Biggest Loser Challenge

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I am sure you are familiar with the Biggest Loser TV series that ran its 17th season this year - since 2004. It is a challenge where obese or overweight contestants are made to go through rigorous exercise and strict dieting disciplines. They compete for cash reward for 3 months and after which a ranch winner and a home winner emerges. So when next you hear " biggest loser ", its not pessimism they mean the individual with the lowest number on the scale, I will most love to be in that category, lol.  Post today is about a replica of this TV series that I have been involved in over the past 4 years. This is an online version of the biggest loser TV series. This challenge runs for 15 weeks straight with a weekly Wednesday weigh in and some other in between activities just to keep team mates on their toes for the period, some of which are:

Giveaway - Part 2

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I am giving this away so you can have some bonus to browse my page, lol. I am not having you do anything before winning this giveaway (except you get here first) but I will desire that you comment on this page what your favorite post is on my blog, I trust you will do this.

Week 24 Weigh-in: Family

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I have cracked my brain over what to write about today and when I tried putting some post together about " living healthy on a low budget " (watch out for that next), the topic " family " just popped in my mind and I decided to just pour my heart out a bit this week and also reminiscence into what my family eating style was about too. I grew up within a family of 7 including mom and dad. We are a combo of 3 boys and 2 girls, friendly siblings in our years of growing, we did everything together and really loved ourselves. I think as we were growing we started recognizing our individual differences and it could only make us form parties, I don't mean we disliked ourselves but we started preferring one person over the other and obviously became closer with one more than others, lol. (If this has not happened in your family, raise your hands up).