Happy Halloween Everyone!!


Weight Loss Journey Update:

Start Weight:                274.8

Goal Weight:                160 pounds

Today’s Weigh In:       221.2 (last Mon-222.8, Lost 1.6! Goal: 2 pounds weekly. Only .8 from next Big Goal!)

Lost / Still To Go:         53.6 / 61.2 (waiting for these 2 numbers to flip!)



Am assuming you have bought candy for trick or treaters (if you have none, don’t use this as an excuse to get “on sale” treats!). First, don’t overbuy, no matter how good the deals are. You probably have a good idea of how many “little ones” you get but even if you don’t and run out, you can always turn off your light to show your store’s closed.

Depending on the quality of the treats you’ve purchased / made, it may be extremely difficult to keep your hands out of the candy bowl/sweet tray. Rather than mindlessly indulging, take out 1-2 of your favorite pieces and set them aside for later or as a treat with tomorrow’s lunch. Then feel free to reward yourself for your self control! Great idea: take all the extra candy into work and enjoy the delighted smiles.


Now that cooler weather is here and it may be harder to get to the gym or maybe you’re just looking to save some cash and do workouts at home. For home workouts out, the simplest method is just to walk out your front door and start walking! 5 minutes 2-3 times a week to start, then increasing the duration, number of times a week, and intensity slowly is a heart healthy method that is kind to your joints. If the weather is bad, checking out fitness dvd’s from the library is a nice, free, try before you buy. Finding a few that work for you and adding them 1-2 times a week gives you additional aerobic/strength workouts. You can find used DVDs on Amazon for a song.

As another alternative, thanks to SparkPeople, here are some resistance training exercises that you can do using just your own body weight, right at home:

1. Pushups- standard, on knees, feet propped up on a chair, leaning on a wall, upper body propped up on a couch, etc. There are even more variations by changing body placement and hand-width.
2. Crunches- feet on floor, lets bent in air, legs straight in air, bicycle crunch, full sit-ups, oblique crunches, plank.
3. Lunges- walking lunges, stationary lunges, side lunges, reverse or front lunges.
4. Squats- feet together, feet shoulder-width, feet wide, back on wall (holding wall sit), holding extra weight (dumbbells, water jugs, etc), one-legged squats (advanced!)
5. Bridges- lie on your back, legs bent, feet on floor. Lift hips toward ceiling, squeezing glutes the whole time.  Challenge yourself by keeping one leg up in the air.
6. Cardio- climbing your stairs, running/walking/jogging outside, hiking, jumping rope (or just jumping period), kickboxing routines, fitness videos, biking, etc.

As you can see, there are SO many options you can choose from, even with the smallest amount of resources. Investing a little money in a good resistance band, Swiss ball, and/or pair of hand weights will allow you to do a wide variety of exercises from home.

Note: you can go to the SparkPeople website and all of the exercise demos in the Fitness Resource Center are exercises you can do at home.

Today’s Tip:

Fitness buddy or No Fitness Buddy: A fitness buddy can be an incredible motivator, support system, and someone to celebrate successes with. A diet buddy / support system either in real or virtual life is also helpful as you can help each other stay on course and give kudos. But there’s also no reason why you can’t do this on your own. You can read motivational stories, keep track of your progress and celebrate yourself, and use positve self talk to get through the challenging times. And when you’ve reached your goal, you have the priceless gift of the surety that you had the strength and perserverance to do this for yourself! That’s no reason not to enjoy the comments and compliments, though. Find the path that works best for you and you’re more likely to reach your goals and continue a healthy lifestyle even after the weight comes off.


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