Fri, Feb 24 - you got this

i'm delighted
to report
another week
of 2# weight gone
that's 2 weeks in a row
and now 12# total

this week i have started every morning

with hot lemon water - from fresh squeezed lemon

i have had chia seeds in every meal

in yogurt or cottage cheese or mixed in a drink

i am enjoying a glass of strawberry Lifeway Kefir

protein + carbs + probiotics

following my workouts

i did do a 2-day juice cleanse this week

blueprintcleanse - renovation cleanse

and of course

i kept moving

i-decide-well,

tvz

Sir Isaac Newton said in his first law of motion,
which is also known as the law of inertia,
“An object at rest stays at rest
and an object in motion stays in motion
with the same speed and in the same direction
unless acted upon by an unbalanced force.”

Get up and move your body
and you will want to eat in such a way
that you feed yourself
rather than gorge yourself.
Energy breeds energy,
and the more you move, the better you will feel.
The better you feel, the better you will take care of yourself
…and the cycle continues.

Sat, Feb 18 - i can. i will.

this would have been a perfect week
for some of my followers
to submit a guest post
*hint *hint
because
i haven't felt like writing
haven't felt inspired
weight-loss has felt trivial
in light of other events this week

now from a more positive perspective
Thurs, Feb 16
i completed HIIT training at a speed of 7.5 mph



 
and Fri, Feb 17
the scale generously rewarded me
with 2# gone!
putting my cumulative accomplishment
at 10# since January 3

33# to goal

i-decide-well

tvz

Fri, Feb 10 - HIIT me!

i must admit

super discouraged

with the scale result today

1# lost (if i round up)

since last week

i know i worked harder than that!

the scale is next to my treadmill

i stepped off the scale

and nearly walked away
it just didn't seem worth it

to keep trying

[conversation in my head at 5:30a]

so what r u going to do tvz?

u going to go back to eating CRAP?
and sitting/sleeping for 24 hours every day

OR

r u going to continue to limit your sitting/sleeping to 23 1/2 hours each day?

and continue to eat FOOD?

i turned on the tv

and stepped onto the treadmill

i very well know the definition of insanity

--doing the same thing over and over, but expecting different results--

i want/need to see improved results
so HIIT me!
for the remainder of February
i am doing High Intensity Interval Training
5 minute warm-up
1 minute sprinting
2 minute walking
repeat sprinting/walking 7x
5 minute cool down

here is the kicker
during the 1-minute segments
choose a high intensity speed at which you can sustain for no more than 1 minute
after 1 minute you should feel like you just tried to outrun a train


so these short thick legs of mine
in january have been c25k endurance training in the 4.5-5.0 range
so i did my first HIIT segment at 5.5mph - totally survived
second segment at 6.0 - went surprisingly well
then 6.5 - quite impressed what i can do when it's only for 1 minute
fourth segment at 7.0 - crazy train
fifth segment attempted at 7.5 - train hit me, didn't survive 1 minute
7.0 is my HIIT pace today
note --> i read you must rest at least 48 hours between HIIT workouts
more info at http://walking.about.com/od/treadmillworkouts/a/treadmillhiit.htm

i-decide-well
tvz

Sat, Feb 4 - chia

i say
chia
u think
pet
right?
and now u r humming the jingle...
ch ch ch chia... :)



but what about
chia seeds?
have you heard of them?

they are my new healthy discovery this week

i went to the grocery store
with every intention of buying
flax seed
had never tried it before
but read about it's health greatness

and then
some excellent package marketing
swayed me to purchase chia seeds instead



it's easy to regularly mix 1 Tbsp
in cottage cheese
in yogurt
in smoothies
in water

there's no other way to get so many benefits
so easily

i encourage you to buy a package
and try them

or ask me, and i'll gladly gift a Tbsp to you to try

below are several more links with info

http://chiaseedshealthbenefits.com/

http://www.getchia.com/default.aspx

http://www.thechiaseed.com/

http://chiaseedssuperfood.com/

so the next time you hear someone say
chia
think
seeds


i-decide-well
tvz

Fri, Feb 3 - magic number

0

--> Z.E.R.0 <--

is not

the magic number

but it is my number

this week

so what happens when
on the scale
i see
the exact same
number
i saw last week friday?

i double-check my activity log
to remind myself
i ran more than i did the previous week

i double-check my sparkpeople account
to remind myself
i ate within the recommended guidelines every day
for calories, carbs, fat, protein, water



i remind myself
that i do not control
when the weight will come off
or where the weight will come off

what i can control
is what
i decide

i decide
to continue
to choose healthy
activity and eating
every day
regardless what the scale reports
because it's not about the scale
the scale is only an indicator





here's what i'm most proud of
at this moment
i have lived a balanced healthy sustainable lifestyle
activity and eating
for an entire month! (started Jan 3)
i'm not even tracking my water anymore
because
consuming 10-12 glasses of water each day
has become a new normal pattern
and
i have not missed any c25k training days





i-decide-well
all day
every day
tvz