Motivated2Move - Motivating Women Who've Tried It All!
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Motivation Series - Do This, Not That!
Motivation Series - Baby Steps!
Delicious Diary Entry - My Book Club Chat!
Motivation Series - Do This, Not That!
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Kathleen's Blog

July 2014

Motivation Series - Monthly Review!

 
                                                  Motivation Series
                           "A healthy dose of motivation with a twist"

1. Buddy up with a friend to lose twice the weight.

2. When cravings strike, make a game out of it by seeing how long you can hold out. Then write it down and try to beat your last recorded time.

3. Good intentions are only the starting point for positive action.

4. To save calories swap out half for healthy. Take out half, put healthy in.

5. Small changes repeated again and again, add up to big weight loss.

Motivating Tip
There are a million ways to say the same thing- eat less move more. Find the best way for you to get fit by trying new things. When you find something that works for you, keep doing it.

Motivating Quote
"Don't pile on your plate if you don't want to pile on the pounds."
M2M







Delicious Diary Entry - My Diary Review!


                                               Delicious Diary Entry
                           "A healthy dose of motivation with a twist"

1. Everyone is on a diet, what you eat everyday is your diet. Eat healthy!

2. Sometimes the answers to losing weight are right in front of you. But if you don't like the answers, keep searching until you do. 

3. Eating seconds is like feeding yourself and a friend, but your friend wasn't there.

4. An easy way to eat less, leave two bites on your plate every time you eat and watch the calories you save add up fast. Think of every bite as 50 calories.

5. Retrain your brain to see things differently. Read right to eat right.

Lifestyle change of the week!
It's much easier to keep good health, than try to get it back. Be your own doctor so you won't need a nurse. Make most food choices healthy, get plenty of exercise and dance every chance you get!

Motivating Quote
"A nutritionist is someone who nurses you back to health."
M2M







Motivation Series - Where's The Beef?


                                            Motivation Series
                     "A healthy dose of motivation with a twist"

If you are looking for ways to cut calories, try swapping ground turkey for ground beef. If that sounds tasteless to you, try doing half and half. You won't even be able to tell the difference in the taste, but you will on your waistline. This is just one tip, when repeated over and over again, helps cut calories not to mention the fat. So the next time someone ask you, "where's the beef" it won't be on you!

Motivating Tip
To save calories without giving up flavor, try swapping out half for healthy. Half of anything can be made healthier by adding a healthier option. That way you still get the flavor but cut the calories and fat in half.

Motivating Quote
"Where's the beef? Wendy ate it."
M2M



Delicious Diary Entry - Downsize!


                                             Delicious Diary Entry
                        "A healthy dose of motivation with a twist"
                                          



My name is Ms. Delicious Diary and my job is to see how my clients are really doing when it comes to their weight loss journey. My favorite clients are Super Size-It Sally and Low-Calorie Lucy, along with their close knit group of friends. They all have their own way of dealing with their issues, and the funniest nicknames to prove it as you will see as you read their diary entries each week. I hold the key to the diary in this special little green bag. My fingers are itching to unlock the diary and see their weight loss or gain, and check their delicious food entries.
                                         

Dear Diary: Downsize!

Super Size-It Sally:

Our coaching session was all about portion size. Our coach had plenty of visual aids to drive home her point. There were small dishes everywhere, we thought maybe we were going to eat dinner. There was a complete table set with food and drinks, it all looked delicious until we got a little closer. That's when we discovered it was all fake food, made of plastic. Talk about disappointment, we all were tempted to turn around and walk out the door, but we were good sports about it. Our coach said using small dishes will help us eat less. She asked us to try using small dishes for one week and see if it works, we agreed to try it, but only for one week.

Low-Calorie Lucy:

Our coach was trying to teach us that we can change the way we do things. Just because we have always used big dishes doesn't mean we can't change it. I really didn't want to try it, I am set in my ways. But after doing it for a week, I discovered it does work, and not only does it work but it starts to seem normal. I ate less without feeling like it was less, because my small plate was full. I will never go back to using big dishes. I have saved thousands of calories just by eating and drinking using small dishes.

Lifestyle change of the week!
If you start using small dishes - plates, cups, bowls, you will not only eat less, but you won't want to use big dishes anymore. Big dishes will look too big, especially when you fill those big dishes with big food. Small dishes will be your new normal, and eating less will be normal too.

Motivating Quote
"Downsize your portion size to get the right dress size."
.M2M









Motivation Series - Good Intentions!

                                         Motivation Series
                  "A healthy dose of motivation with a twist"

The road to weight loss is paved with good intentions. But, to see weight loss on the scale, good intentions is not enough. You need action if you intend to lose weight. The way I see it, you have two roads and one choice - are you going to take the road of least resistant, or are you going to take the road that leads to success? Both are paved with good intentions, but only one gets results on the scale. It's your life, you decide. Whatever you do, don't take the high road, that's a dead end. The only question left is - what do you intend to do?

Motivating Tip
To get the scale to move, good intentions are not enough. More is needed to see real progress. Think of it as a movie and you are the main character. Ready, lights, camera, action!

Motivating Quote
"A scale doesn't weigh good intentions."
M2M 

Delicious Diary Entry - Skip Seconds!

                        
                                              Delicious Diary Entry
                         "A healthy dose of motivation with a twist"


                     
My name is Ms. Delicious Diary and my job is to see how my clients are really doing when it comes to their weight loss journey. My favorite clients are Super Size-It Sally and Low-Calorie Lucy, along with their close knit group of friends. They all have their own way of dealing with their issues, and the funniest nicknames to prove it as you will see as you read their diary entries each week. I hold the key to the diary in this special little green bag. My fingers are itching to unlock the diary and see their weight loss or gain, and check their delicious food entries.
                                         

Dear Diary: Skip Seconds!


Super Size-It Sally:

Here we go again, more lectures on how to eat, what to eat and how much to eat. Our coaching session went over time and the coach seemed to be trying to tell us something without really saying it. We all picked up on it, but wasn't sure where she was going with it. She was talking in circles. Finally, she spit it out - STOP EATING SECONDS! Why was that so hard for her to say, maybe she has been eating too many seconds herself, she is carrying a little extra weight in the middle. She might need a little coaching of her own.

Low-Calorie Lucy:

I guess the moral of this story is don't eat enough for two if you want to weigh enough for one. And if you don't want to stop eating seconds then don't be surprised when you turn into two people, after all, you have been feeding two even though you are just one. Save seconds for a second person.

Lifestyle change of the week!
If you think you want seconds, give yourself a few minutes before going back for more. You might find that you really don't want seconds after all. It takes a few minutes to realize you are satisfied. Give yourself time to know when to quit.

Motivating Quote
"To lose weight, the first step is to skip seconds."
M2M



Motivation Series - Do This, Not That!


                                                  Motivation Series
                           "A healthy dose of motivation with a twist"

Do This:

1. When you have a craving wait 10 minutes, it might pass.

2. Try eating a small amount of what you crave, that might be enough.

3. Replace a bad craving with a better choice.

4. When a craving strikes try distracting yourself - make a phone call, read, take a walk or listen to music.

5. If all else fails, eat what you crave and get it over with.

Not That:

1. Don't dive right in at the first sign of a craving.

2. Don't eat the whole thing, just take a bite or two.

3. Don't think a healthier choice would not satisfy the craving, you might be pleasantly surprised.

4. Don't give in to cravings without a fight first.

5. Don't beat yourself up if you give in to a craving, just try to hold out longer the next time.

Motivating Tip
Choose your cravings wisely. If you give in to one craving, then hold out on the rest. It's not what you do a little of that hurts you in the end, literally, but what you do a lot of that adds up.

Motivating Quote
"Cravings come and go, it's what you eat that will eventually show."
M2M















Delicious Diary Entry - My Book Club Chat!


    
                                                  Delicious Diary Entry
                              "A healthy dose of motivation with a twist"



My name is Ms. Delicious Diary and my job is to see how my clients are really doing when it comes to their weight loss journey. My favorite clients are Super Size-It Sally and Low-Calorie Lucy, along with their close knit group of friends. They all have their own way of dealing with their issues, and the funniest nicknames to prove it as you will see as you read their diary entries each week. I hold the key to the diary in this special little green bag. My fingers are itching to unlock the diary and see their weight loss or gain, and check their delicious food entries.

Dear Diary: My Book Club Chat!

Super Size-It Sally:

Page 11 reads - Terry was just about ready to ruin her workout by eating a whole pint of ice cream. She stopped herself just in the nick of time, before it was too late. She thought about the last time she did that and how bad she regretted it, and promised herself not to do it again. The pleasure is not worth the pain, it takes only a few minutes to eat it, but hours to burn it off. Ice cream is good, but it's not that good. I still have ice cream on my hips from last year......

Low-Calorie Lucy:

Page 12 reads - Sue doesn't even keep ice cream in her house anymore. She has a love hate relationship with it, she loves to eat it and can't stop until it's all gone. She hates what it does to her weight, so she no longer keeps it in her freezer. Instead, she goes out to get a cone when she wants ice cream, that helps her keep the portion small and not over indulge. A girl has to do what a girl has to do.....

Lifestyle change of the week!
If you have a food that is hard to resist, don't keep it in your house. You can't eat what's not there. So make it easier on yourself by not keeping it readily available. In fact make it down right hard to get so the effort won't be worth it. This one little trick will save you thousands of calories.

Motivating Quote
"Miss a meal if you have to, but don't miss a book"







Delicious Diary Entry - Get Fit or Die Trying!

                                                   Delicious Diary Entry
                                "A healthy dose of motivation with a twist"

                     
My name is Ms. Delicious Diary and my job is to see how my clients are really doing when it comes to their weight loss journey. My favorite clients are Super Size-It Sally and Low-Calorie Lucy, along with their close knit group of friends. They all have their own way of dealing with their issues, and the funniest nicknames to prove it as you will see as you read their diary entries each week. I hold the key to the diary in this special little green bag. My fingers are itching to unlock the diary and see their weight loss or gain, and check their delicious food entries.
                                         

Dear Diary: Get Fit or Die Trying!     

Super Size-It Sally:

We all took turns venting at our coaching session today. Chip-Bag Betty vented the longest, we thought she would never stop. She claimed she would do anything to lose weight and be thin. As we were listening to her, I know we were all thinking the same thing - except stop eating those chips. She always has a bag in her hand but swears it will be her last. Does she even realize she has been saying that for two years now? Poor thing, she will never lose weight at this rate.

Low-Calorie Lucy:    

Polly-Popcorn stopped eating chips long ago, give or take a few now and then. At one time she was addicted to them, and her weight gain proved it. Now, she is a lean, mean, popcorn eating machine, and her weight loss proves it. So what if her house smells like a popcorn factory, and that air popper she uses works overtime. It's all worth it to her. I think she is afraid she might run out of popcorn and die.     

Lifestyle change of the week!       
Air popped popcorn makes the perfect healthy snack. It's a whole grain, full of fiber and has that crunch factor that we all need to satisfy a snack attack.

Motivating Quote    
"A diet is what you live on so you can have the body you would die for."
M2M

Motivation Series - Buddy Up!


                                                     Motivation Series
                            "A healthy dose of motivation with a twist"

If you are having a hard time sticking with your exercise plan, try the buddy system. Ask a friend to workout with you. This just might help you show up for your own workout session. The buddy system works well for people who hate to let others down. They will workout for the sake of the other person, not wanting to fail them. This method ends up paying off big time for both people involved because both reap the benefits of showing up to support the other. Both get fit, lose weight and have the added benefit of socializing all at the same time. A word of caution though, one very important tip to remember, make sure the person you choose to buddy up with is dependable and won't be a no show. 

Motivating Tip
When you first start working out with a buddy, be flexible. It may take some time to get just the right time and day to exercise. But once you "workout" your workout, it will be well worth the effort.

Motivating Quote
"A workout buddy is someone who makes you workout so they can lose weight."
M2M