Getting healthy — and staying motivated to get healthy  – requires the right balance of adding and subtracting things from your life.

For example, my life coach, Kristin Taliaferro, is big on eliminating energy drains from your life. Taliaferro recommends deleting what the coaching world calls “tolerations” — those little annoyances that make you feel resentful and demotivated, such as “The dog keeps jumping on the bed,” “I hate the way my phone rings,” and “My nails look terrible.”

Make a list of 100 of your tolerations (and believe me, it’s easier than it sounds), then pick three to get rid of this week. You’ll find that many of your tolerations have very easy solutions! When you start clearing out your tolerations, you’ll start to feel lighter, more energetic, and more motivated — the perfect state for living healthy. I did this in February and then stupidly let it lapse until just now. I deep-sixed a dozen or so tolerations and felt incredibly energetic. This week, I revamped my list and plan to remove three more tolerations.

You can also subtract activities that suck your time and your energy. If you watched one hour less of TV every night, what else could you be doing — maybe exercising? If you surfed the web one less hour a day, you’d have time to prepare healthy meals. Find out what’s holding you back and bringing you down — and subtract it.

Then there’s adding. One thing I’ve learned in my nutrition writing is that if you want to eat more healthfully without feeling deprived, concentrate on adding good foods to your diet instead of subtracting bad ones. For instance, make a deal with yourself to eat one salad a day for the next week (something I’m doing right now). And make it delicious, with grilled chicken, dried cranberries, nuts, whatever it will take for you to love your salad! Just by adding a daily delicious salad, you’re automatically eating less junk. Salad for lunch means no fast food fries, no cookies-for-lunch, no nachos loaded with sour cream and cheese.

What foods would you like to add to your diet? More water automatically means less Coke, and you can add lemon or a splash of juice to make it tastier. More healthy fats means you dip your bread in olive oil instead of slathering it with butter, that you add nuts to your salad instead of bacon bits, and that you layer avocado on your sandwich in place of mayo. And you don’t feel deprived because you’re adding yummy foods to your diet.

So: What things can you add to or subtract from your life to get healthier?

Stay healthy,

Linda

   Recently I have been on this kick to try and find different workouts that allow me to accelerate my personal physical achievement levels while at the same time renewing my enjoyment of going to the gym on a daily basis. My main goal is to steadily increase my body and muscle mass while maintaining a solid physical appearance, which so far is going great. But I have found that if I don’t constantly mix up my routines I physically peak and the burn out rate sets in. Now you may call it something else, but everyone faces that burn out rate at some point or another. Its that pivotal moment(s) when you have come home from a ten hour day at work and still have other important things to do like studying, making time for that significant other in your life, grabbing a beer because you need one, or even catching a show that you like, and you need to decide if you want to go to the gym or not. This moment is huge, because you know you will feel like crap if you don’t go but you have no real motivation to go because it is the same old song and dance every time you go to the gym. Well, I found something as of late that has not only been a good motivator for me when this decision pops up but also an extremely effective workout tool, and that is immediate muscle compression workouts.
   One of the main reasons why this workout cycle is so appealing to me is because it gives me a break. Normally, I do heavy lifting six days a week, targeting different muscles each day. But with IMCW’s (we are moving this into an acronym) I only have to do three or four days of heavy lifting. Here is how it works. IMCW’s are simple they are just workouts that target your complementary muscles in a single more effective, more intense session. For example, normally I would work back (secondary biceps) one day and chest (secondary triceps) the very next because they are complementary muscles, and by working these muscles this way you are causing a compression on the body which slowly after time increases muscle mass. But IMCW’s are different, because you would be doing both chest and back in the same day rotating from one set of one exercise on back immediately followed by one set of one exercise on chest. You would then do this until you finished up your sets on both exercises and then move onto two more exercises, and then so one and so fourth. Then the next day you have off, to do cardio or abs or legs or just simply have it off (it is absolutely imperative that you do not work any of the muscles that you worked the day before, as you risk permanent muscle damage: work other muscles the next day or simply take the day off). I usually try to get four sets in on each exercise and about ten exercises per workout (five exercises per each of the two complementary workouts). Sometimes these workouts are referred to as blitz workouts because that is what you are doing; you are blitzing/shocking your system. Now because of this I would recommend throwing one of these cycles in a month as a break from the ordinary routine. Some people’s bodies can handle these on a constant basis, but other’s can’t so it is important to find that balance. You can do this with all the different complementary muscles in your body, like triceps and biceps, back and chest, etc. It is in fact effective and you will see results if it is done right (depending on diet and nutrition of course). Remember I am by far no expert, just an average Joe who likes to go to the gym and try new things and with anything new, I recommend that you do a little research first and make sure that this type of workout will yield the results that you are in fact looking for. Also, make sure you ease into these workouts, you will probably be at the gym for about an hour and fifteen minutes or more, and you will be working out the entire time, because there really is no rest.

DW Weight Control French Vanilla

Hey Friends,

I am so sorry to have disappeared on you all. I know I had some of you wondering. All is well, Friends. I have had the busiest 3 weeks ever! I could not even find the time and energy to blog and that is NOT like me. It has been one thing after another. End of the year school things, party after party it seems, death in the family bomb…bomb…but things are looking better and I am finally feeling less stressed. I thought I would gain everything back! But I am glad to say under all the pressure and stress I stayed the same weight since I last posted. The good thing is my biggest size pant (28 Plus Size) now can be slip off with out being unbuttoned. YAY!

I could have not made it with my weight control powders.  I start every day with a glass of milk, 1 scoop of vanilla flavored weight control and 1 scoop of chocolate flavored weight control powder. Grab some fruit and coffee and I am good to go for the morning. I still carry in my car the 2GO packets. Every where I go the 2GOs go too!

I have to admit it has been hard. I am working by cleaning houses, kids school events, even selling some stuff on the worlds largest E auction site, trying to keep it all together and organized has put a lot of stress on my plate. I have to get back to my free diet plan exactly like I had it the first time I lost 8 pounds. I tweaked it too much! I was trying to be perfect and am finding I just need to stick to the plan that was working and not try to have everything perfect.

Oh geez, today I mixed up my morning breakfast and forgot it on the counter so I stopped at a gas station and they had those be slim so fast drinks…I used to love those OMG YUCK! It coated my tongue, extremely sweet, slimy in my throat and I felt sick after drinking it. I used to buy the ready made cans by the case…no wonder they never helped me.

Designer Whey Powders are pure tasting, they never leave a film on your tongue and all the powders are great tasting as well. I will never go back to anything else. I would be better off skipping the meal then drinking those awful ready made in the can get you slim very fast garbage!

Cool thing, my husband said I am looking good! I am like, huh?, I was not good looking before?? You know us girls can be touchy about that stuff! But it felt good that he commented.

I am not even sure if I posted a comment about the “Biggest Loser” Finale. I thought for sure Mike was going to win but Helen, the little turkey, pulled it off! Good for her, my fellow Michigander! I saw Helen and Tara on the cover of a magazine showing off! I would too. Oh, did you know that Jillian the trainer was ‘The Fat Kid’ in school? My daughter is reading one of her new books about hormones and metabolism. I would have never known that.

Well friends I will try not to be so few and far in-between posting! It’s not fair to you and it’s not good for me. I need my friends cheering me on.

Drink your whey it’s the only way! 

Blessings to you,

Camille

Well it’s Monday and weight in day. Can you guess the number of pounds I lost??? If you guessed 2… nope, higher. If you guessed 4… nope, higher. If you guessed 6… nope, higher. Ok I can’t stand it. You’re taking tooooo long guessing. Drum roll please… da..da..ta..da I lost 8.5 pounds this week!

Ok I will tell you my start weight, which I hate to blog because I am embarrassed. On 4-13-09 AM I weighed 284…YIKES 12 pounds more then when I weighed before Christmas. 2 pounds off, 4 pounds on, has been a pattern of mine for a long time. When I got on my scale this morning I was doing the happy fat loss dance it read 275.5!

I contribute the weight loss to Designer Whey’s great free diet plan. It was so easy to follow because I created it for me; my schedule and my life! The plan can only fail if I let it. I was not hungry; I had good energy and was able to stick to it. In my plan I use the weight control powders and the lite and lean powders. All the flavors are great!

Remember this regime. Fuel, Move, Rest. The fuel part is the eating plan that you create, get moving simply means get your heart rate up higher then your sitting rate, rest…put your feet up for 10-15 min, go to bed at a reasonable time, get 8 hours of sleep each night. It worked friends and if it works for me it can work for you!

Take care, friends. Hope to see less of you soon. Don’t forget to watch “The Biggest Loser” this week. Let’s see who can be the biggest loser among those reading this. Post your results in the forum or comment here! Share each others success!

Camille

Hope your spring break was refreshing. I had a great break. We stayed home but did a lot of things and had fun. I am glad to take the kids to school today! I have been blessed with new cleaning clients. Some days I clean houses for six hours! Not including my own house work, that’s a pretty good work out.

Well, I kept my promise and got my diet plan done for at least one week (going to work on more) with Designer Whey’s free diet program. It took a little time, about an hour to get one weeks worth of my plan done but let me tell ya, it was worth it! I loved feeling in control of my food choices. I could pick the foods I like and foods my family would eat too! That is a big part of the excitement of using Designer Whey’s program. A lot of other programs I was making “my food” and “their food” it was a pain and I easily gave up. I can choose foods that will fit in our budget as well. I really feel I can stick to the plan because I created it to work for me and my busy schedule. I was even able to allow a beer or two on some nights. I enjoy having a beer or two with my hubby watching COPS Saturday night…with other diet plans it was a no no and I felt left out of that time with my husband. We don’t get drunk or anything like that but a good cold beer, COPS and sitting on the couch with hubby is priceless! Designer Whey’s Free Diet Program even allows me to have cookies if I choose and I did for one day of the week. I like making cookies with my kids and with other plans “No Cookies For Me!” (like in Seinfeld’s ‘No Zoup For You!’) I felt deprived and guilty of enjoying the cookies my kids made. No more guilt it’s in my plan! I love saying that!

I am also reading a book called Target on Nutrition; it is a great guide to eating healthy. The book recommends that 45-65% of your daily calories should be from carbohydrates, 20-35% healthy fats and 15-25% should be from proteins. The great thing about Designer Whey’s Free Diet Plan is that you can see by a graph what each daily food calorie percentage is. A very helpful tool! I was able to adjust the menu to keep me on target with my percentages and could see if I had too much or too little in any given food category. I love it!

When you sign up with Designer Whey’s Free Diet Plan it might seem cumbersome answering all the questions but trust me you will be very happy that you did. Their system does all the calculations for you, even tells you the day you should make your goal weight. Watch the video demo it will show you all the features and how it works.

My favorite feature is the printed grocery list! I used the list from my personal plan today it was GREAT! It was so nice to just go down the list and cross off what I needed. I even spent less money, which was an added bonus. The other feature I enjoy is the ability to see my progress. I can keep track of my meals, my exercising, and my weight loss by simply entering in the information on a daily bases. This also keeps me accountable to myself. This plan can only fail if I let it fail. Nothing is holding me back from succeeding my goals; it’s all been made simple. Thank you Designer Whey!  Your system gives hope to people like me who have suffered being over weight most their life. I am tired of gaining and losing the same 20 pounds over and over again… no more! Finally a plan I can live with.

So friends take the time to do the Designer Whey Diet Program. It will make all your healthy goals come to reality; and for once in your life, seeking a healthier you, seem possible.

Don’t forget to watch “The Biggest Loser” this week. I am so excited!

Take care, friends. Know that I care and I think about the people who might be reading this. You can lose the weight and be healthy. Be sure to include healthy whey products in your daily eating plan to get in all the nutrition you need for the day. Designer Whey Powders taste great and are very good for you too.

Camille

Sorry I dropped off the face of the earth! My kids are home (I could stop there), spring break, stress and anxiety. Just trying to sort through it all. Last night I watched “The Biggest Loser”.  Those people look amazing! 14 weeks and losing over 100 pounds, wow! I want the chance they have …but how? How do I get there? I wish the answers were simple. Maybe they are.  I have tried everything and there is so much information on what to do, what not to do, it becomes over whelming. My quest keeps going and going. I must say…never give up. Life comes at us and we have to push through.

I feel I need help, a personal trainer.  Or a treadmill or get all “The Biggest Loser” tools… maybe, but the cost. Oh, I hope our economy evens out soon. Yet, I am blessed. I have a nice house, cable, electricity, food in the frig… I really have nothing to complain about. No negativity needed!

I have to make a commitment to use the Designer Whey Diet program. It’s free! For the remainder of spring break I will get my diet done which will include Designer Whey Products.

Talk to you Monday Friends. After all, it is spring “break”.  Hey, make it a challenge to all of us. Get your healthy program planned, then work that plan to be healthy!

Take care and I hope this finds you healthier than the day before.

Camille from Michigan

Are you as excited as I am seeing ‘my’ Designer Whey being held by Bob the trainer on the “Biggest Loser” show tonight? I was so excited I had to write in! It was so cool. I am very  happy for Designer Whey. They deserve it for having the best and purest protein powders out there. Best of all they keep it affordable for all of us! It takes a lot of guts for a business to rise up so far yet remember us down here struggling with being healthy by keeping their products within a monetary reach for the greater of us. So… a HIGH FIVE to Designer Whey!

Me on the other hand…I have been having 2 difficult days, just all messed up with my eating, almost out of control, probably very close to really screwing up and my only conclusion is that I came off the detox with out a plan. I also was off my Weight Control whey and the cravings have been unbearable. I gave in…sigh. I am too embarrassed to even say how badly but trust me, not good at all. All I got to say is tomorrow is another day…someone please kick my butt back in gear! I am going to bed early so I will wake up to a better attitude. Off to make me a shake to get back on my Designer Whey Plan. If you don’t know it now, Designer Whey has a great diet plan for free…Check it out then you just follow it! Ok Camille, take your own advice! Make a plan…Keep a plan…Drink your Whey and move your body everyday! It’s that simple.

Good Night Friends,

Camille from Michigan

I am on day 3 of my detox regimen. Its going pretty good. Day one I ate only fruits, not so bad, I like a variety of fruits. Day two I ate only vegetables. That was a little harder, I don’t like as many veggies. Plus, in the detox regimen you can make French onion soup (no bread or cheese of course) loaded with any veggies your heart desires, except potatoes. You can eat the soup at anytime with the days food plan. Today was mixed vegetables and fruits. The only side effect of eating French onion soup every day, several times a day is… well… when you pass gas it smells like onion soup! LOL. I keep waiting for this huge movement but it has not happened yet. I hope it will be one of those ‘ah ha’ moments, lol.

What’s interesting is I am not craving sugar at all! So that tells me I definitely need more fruit in my diet. I think I consumed so much fruit (which we know is nature’s sugar) that I did not need to crave the candy. Maybe when you crave sugar you simply need to add more fruit to your diet.

I did have a glass of my Lite and Lean powder before I cleaned house. I felt I needed it to make it through four hours of cleaning. Good thing its only 30 calories. My daughter is a trooper; she is following it to the tee. Except she keeps saying she can’t wait until Saturday to eat the donut she put in the freezer from a school party. I do have to hand it to her for not eating the donut, she stuck to her plan. I think I will encourage her to cut in thirds and eat only 1/3. I guess… don’t know. What do you say to not offend you teen daughter??? I did tell her to eat a protein bar before track practice. Maybe that is why she is not having hunger pangs.

Today I cleaned house for four hours straight, walked the dogs then went swimming. I swam 10 laps, back stoke taking a breather between laps, just for a minute.  I take my kids with me to the pool. They are always trying to beat me. They get close, but this big ol’ mama still can out swim them. Well, for one lap anyway. I am sure I could not beat them 2 laps in a row but we will keep that secret to us right…friends????

I hope this finds you healthier then yesterday. Don’t forget to drink your whey every day!

Camille

Did you know desserts spelled backwards is stressed? LOL… I hope this finds you well. My daughter and I are going to do a detox diet for one week. She wants to do this so I am going along to support her. It can’t hurt. It’s exciting to see her excited; the one in control of the “diet”. She made the grocery list and put it all together. When you have a teen that needs to lose a few, you support her efforts. The talks about eating healthy come to mind. She feels we need to do this and make a plan. So I will comply. The plan was created by GM and the FDA. You can ‘Google it’ by searching General Motors: Weight Loss Diet Program.

I kind of chilled today. I was pretty exhausted after cleaning house for 6 hours Friday. My days have been pretty busy and I just wanted a day of not doing anything. Never works out like that. Kids…

Can you believe that the “Biggest Loser” contestants did a 13 mile run? I would love to be able to do a 13 minute run! Someone said to me that it is not reality to do the things the contestants do in everyday life. Maybe not, but it is inspiring to see people who were bigger then I am jogging, being able to go 13 miles and all the challenges they do… it amazes me and gives me hope that I can too and that it is possible. It pushes me a little further in my journey to become healthy! Knowing that, “Yes I Can” lifts me to a higher level.

I hope your weekend is great. Get out and enjoy its beauty.

Camille From Michigan