Patricia's Blog

Noticeable Changes Now

2010-03-07T11:22:00.002-06:00

I started a new workout called Callenetics. A friend of mine introduced the workout to me, and since I was looking for something other than a 30-minute walk, or my usual indoor routine, I decided to give it a try.

I have tried other workouts at home before. Usually, I make it through the first 15 minutes, and then give up because it's just too much to try all at once. I tell myself I'll get back to it the next day, but then I lose interest, thinking I can't ever finish the whole set, so I give up on it completely.

Not this time. With this program, the instructor actually reminds me to take "breathers" when I need them. If I can't hold the pose, it's okay for me to stop, take a breath, and try again. And again. And again, if I need it. I didn't feel completely exhausted halfway through, either. In fact, I made it through the one-hour workout the very first day.

The next day, I noticed some significant changes (for me, anyway). I did the CD again today and again feel energized and excited to continue.

This weight loss "thing" sure is a long journey, but my goal remains in focus: to live a healthy, long life. I don't want to have a heart attack early in life like members of my family have. I don't want to feel 100 years old when I'm 50. I don't want diabetes. Not that I can completely avoid illness or anything, but I sure can do everything in my power to keep my body healthy.

For Laughs: 7 Insured Body Parts

2010-03-02T09:12:00.001-06:00

I saw this, and I thought: I just have to share it.

Taken from: http://www.rd.com/clean-jokes-and-laughs/

Taste Buds: If you're Gennaro Pelliccia, an Italian coffee taster, the answer is $13.9 million. That's how much he insured his taste buds for
Chest Hair: The chest hair of Tom Jones - $7 million
Breasts: The breasts of Dolly Parton - $600,000
Feet: The feet of Michael Flatley (Riverdance) - $39 million
Nose: The nose of Iija Gort (winemaker) - $8 million
Right Leg: The right leg of Heidi Klum - $1.2 million
Left Leg: The left leg of Heidi Klum - $1 million (it has a scar)

My Loss is Also My Gain

2010-02-04T11:38:00.001-06:00

I am so excited to have lost 11 pounds. I have been doing my very best to eat healthy and exercise daily. I'm gaining a healthier attitude about food and exercise, and learning how to properly care for my body. So, my loss of 11 pounds is also a gain of a healthy lifestyle. J

I want to point out the period that all of this weight loss has taken place, though. Because the amount of time it took me to get here is important. I see on television all the time about how you can lose 10 pounds in 1 week, or 60 pounds in a month. That's just not healthy! I started to seriously focus on learning how to live a healthier life in the beginning of November, 2009. Every single day since I went to the doctor the first week of November, I have focused on eating the right portions, eating healthy foods, exercising, and monitoring my calories, fat, and protein intake. I'm not on a special diet. I'm simply learning how to live a healthy lifestyle through my every day choices, while being monitored by my doctor. That's it! Willpower and the motivation to be around for my grandchildren are my only helpers. (My children and husband are supportive of my decisions, though they don't always eat the same things I choose to eat.)

This blog is about my journey. I hope to help others by posting about my experiences, so that if you are on the same road as me, you will know there are those of us out here who are going through the same thing. One choice at a time is all it takes!

By the way, my big goal is to lose 125 pounds, and keep it off. Make my heart healthy, and my body healthy.

Things I've learned

2010-01-29T12:50:00.003-06:00

I have learned ...

That "starting" is the hardest part. Actually making the choice to have a healthier lifestyle and then doing it.

That I can eat all the vegetables I want, and that I actually like to eat more vegetables than I thought I did before.

Once your body gets used to eating vegetables and fruits regularly, you actually start to crave them. I know! Crazy, right? I never thought it was possible, but it really is!

Weight loss isn't the main goal. The main goal is how I feel about myself. I don't think I've lost much weight, but since I've been working out daily and eating healthier for a solid month now, I feel better about myself. My clothes aren't fitting too much differently ... maybe a little, but not a whole lot yet. But I still feel happier knowing that I'm making a difference in my overall health.

I have to make the choice every single day - every single meal - to eat healthy and not give in to the junk food. Since I have a family that includes a husband and children, I have to have some chips and cookies in the house - or there would be a large revolt. So, I tell myself that if I'm still hungry after eating my healthy meal, I can have the junk. The thing is, I am NEVER hungry after eating a full serving of fruit, vegetables, and whole grains. Not once!

I have less stomach troubles than I did before. I used to feel sick at night and not sleep well. Lately, my stomach hurts a lot less and I sleep a lot better.

I don't weigh myself anymore. I used to weigh myself daily, get discouraged, and give up. Then, I'd say to myself, "I'll weigh only once a week." With the scale right there, I was always tempted. A month ago, I had my children hide the scale. I told them I don't want to see it again, but I wasn't ready to just get rid of it altogether. Now, I am only weighed at the doctor's office when I go once a month. I am no longer discouraged about my progress, because knowing that I'm making the right choices each and every day is all I need to do to stay motivated.

Having the support of my physician is crucial for my success. She helps me understand the choices that I've made and why they work or not. She keeps things in perspective. Helps me see the "bigger picture". Gives me goals to work toward.

So .... if you are on this journey with me, consider the things I've learned. It might help to know that there are many others out there who are in our situation. The important thing to remember is that if you're dedicated, you too can lose weight with little cost.

Oh, and that reminds me .... I can't tell you how often I've heard, "eating healthier is more expensive than eating junk food." Okay, I go to the grocery store every week. Before I started this lifestyle change, I spent $180-$200 per week on groceries. Now, I might spend $80 on food each week. Buying fruit and vegetables mostly, and cutting back on chips, cookies, soda, and junk has saved us money ... so that's just not true.

Still Sticking With It, Although Not Much Has Changed

2009-11-09T09:18:00.002-06:00

Hello there, happy people!

I wanted to post an update letting you know how things are going. I have been sticking with the plan to eat healthier and exercise regularly. Every day, for about 30 minutes, I either go on a walk or do some sort of exercise.

I have also been eating more healthy foods, although I know that I have been eating too much. I haven't lost any weight. I'm hungry almost all the time. I try not to eat (and mostly succeed) but when a person is hungry all the time, it doesn't help. Even if I munch on fruit or raw veggies, I'm still not seeing any change in weight.

So, I am headed to the doctor sometime soon. Haven't actually made the appointment yet. What am I waiting for? Well, I don't have insurance, and it's expensive to go. But, I have to bite that bullet and go anyway. Will post an update later!

Update ... and Goals!

2009-01-29T16:05:00.002-06:00

Alright, I know I was going strong for so long with blogging ...

But then life took over and I've been busy.

That doesn't mean I'm not sticking to the plan.

I just need to incorporate more exercise into my life.

So my wonderful sister, Stacey, convinced me to post an update and let people know how I was doing.

ALSO, I am to post a new goal each week and the following week, post how I did with reaching that goal.

So, here goes. This week, my goal will be to do 15 wall push ups every other day. I am starting SMALL with this one because workouts are not my normal routine ... AT ALL. So, baby steps for the big baby!

I've been sticking to my diet really well. It's easy to do because I don't deprive myself, but I'm no longer over-indulging. I'm not eating emotionally anymore. I eat with a purpose, and enjoy every bite.

Still not losing any more weight after the 10 lbs. I'm not discouraged, but I know that I need to change something to create that calorie deficit I wrote about earlier.

I'll let ya know how my goal works out in a week!

Still Sticking With It

2009-01-14T11:18:00.003-06:00

I haven't blogged in a few days. It's been busy around here with the class starting up and the interview I had. I also haven't had much time to get into Sparkpeople yesterday or today and log my food. I think I might just start blogging it on my Sparkpage. . . .

I am sticking to the plan, though. I had a rough day yesterday, however. My daughter made chocolate chip cookies. Oh my goodness I didn't realize I had such a weakness for them. I ate 3 throughout the course of the evening. At first, I had 1 and told myself that 2 were in a serving, so it would be okay to have the 2nd one later on. After dinner, I had said cookie #2.

Then around 7 or so, everybody else in the house was eating a cookie and cookie #3 started calling my name and I had no willpower to say no. So, I ate it. Didn't send me over the calorie range, but I still know it's not good for me. Yes, I still got my fruits and veggies in for the day, too.

Today, I am going to try to do better. Although, I'm not feeling that well today. Tummy isn't happy for some reason. Breakfast was cream of wheat with a little Sunny Delight. I didn't like the Sunny D - it didn't go down very well. Maybe that's why my tummy isn't happy?

So far, I've eaten a blueberry yogurt for lunch. I am going to get some veggies in, but I want my tummy to settle down a bit first.

My mom and I argue about how to lose weight properly. She has a lot of weight to lose too and can't understand why she doesn't lose anything. She doesn't eat. She lost weight before by not eating and thinks that it's the best way to go. I tried to explain to her about proper nutrition and the whole thing I figured out, but she doesn't want to listen. I find that so many people think that being healthy is about being skinny and not eating anything. Well, if that's the case, then I guess I'll never be that definition of healthy.

My goal here is to get to a healthy weight for me. If that means I'll always be overweight, then so be it. As long as I know I'm eating right and getting exercise and sleep I will feel good about myself.

HUNGRY TODAY!!!

2009-01-10T20:41:00.002-06:00

I don't know why I was so hungry today! I still cannot believe I stayed within my ranges today. It felt like I was STARVING TO DEATH. I wanted to eat my entire arm off, that's how hungry I was!

So, I mentioned it to my husband when he got home from work ... he is so awesome. Do you want to know what he told me?

"You're not hungry, Trish, you're just bored."

He was ABSOLUTELY RIGHT!

Instead of snacking mindlessly, I played a loooong game of monopoly with Taylor and drank 4 glasses of water. I'm so proud of myself!

FOOD (again)! and stuff

2009-01-09T07:53:00.003-06:00

I was sending an e-mail to my sister today describing this lifestyle change I've been undertaking, and a few things came to mind. I thought I'd share with you:

I am not depriving myself of food. At all. I am eating when I'm hungry - every time. I'm not going hungry at all. I LOVE that!
The difference with this lifestyle change and a so-called "diet" is that I am changing my life so that I eat healthier as a HABIT. I am not going on a crazy, can't-eat-this-can't-do-that diet.
I'm making sure I get 5 servings of fruits & veggies every day (which is actually a LOT of food), and eating normal dinners with my family. We're a meat & potatoes type of family.
My snacks aren't always fruit / veggies, but more often than not, they are, which is what I believe to be the major difference.
I don't drink anything except milk and water. Now, I totally understand about not really enjoying drinking water, because I don't like bland taste unless I'm thirsty. But, by cutting out soda, tea, pop, everything else, I am making sure I'm hydrated. For now, it's what I need to do to keep within my daily calorie range.
I think about food differently. It's not a reward. It's not something to do because I'm bored/sad/unhappy. It's fuel. Simple as that. My body requires fuel and I need to make sure I put premium brand in, or it won't run properly.
I am by no means putting anybody down who has tried the things I'm trying and still hasn't lost a pound. I am worried just as much as anybody that I will stop losing and hit that plateau and become discouraged. I know it's coming. When it comes, I have a plan, though. I will continue to eat healthy and exercise. I will go to the doctor if it doesn't work and have a checkup to see if anything is wrong.
When I make the choice to eat something that is unhealthy, my self-talk has changed. I eat less of it, if I choose to eat it at all. For instance, my daughter and I made fudge the other day. Yesterday, I had very little motivation to do anything. I was tired and my hip is out of place and I'm in pain. Now normally, I would have sat down and eaten half the pan of fudge without a thought because I was pretty bored. Instead, I ate my normal breakfast and lunch, and really enjoyed that piece of fudge in the afternoon. It was so delicious. But I only had 1 piece, not half the pan. And now, I get to enjoy a piece each day for more days!

Okay, I know that's a lot of random thoughts, but I wanted to write it all down. I'm feeling so much more energetic than ever before. I am generally sleeping better at night. I wake up rested and ready to start the day (usually). It's working and I'm really glad I decided to make this change.

Energy!

2009-01-08T09:14:00.003-06:00

Oh my goodness, I have so much energy I'm almost bouncing off the walls.

I bought Total Cinnamon Crunch cereal and it's been helping me get the B-12 I need every day and WOWZA it makes a difference! I'm sure some of the weight loss and eating right has something to do with it, as well. ;-)

I've lost 10 lbs so far! I'm so happy! Nothing has changed in my measurements yet, though. Oh well, in time I'm sure it will come.

Staying the course

2009-01-06T18:38:00.002-06:00

So far, I'm doing fairly well sticking with this whole change. I think maybe because it's not a major change ... just a few small things during the day and a normal dinner. I have found that I'm not as hungry anymore and I'm not craving things either. I do miss chocolate, but that's something I will probably never give up completely (besides, all in moderation - a little won't hurt me!).

The last two days have been really cold, though, so I haven't been going outside to do yard work. Which means, I'm behind on my cardio. Tomorrow, it's supposed to be a bit warmer, so I'll head out there no matter what.

I read an article from sparkpeople today about the Worst Foods of 2007. http://www.dailyspark.com/blog.asp?post=the_11_worst_foods_of_2008
Oh My Gosh! I couldn't believe one food item could contain so many calories! And, I had eaten some of those things!!! That's the scarier part! I'm glad I'm changing my lifestyle.

Success!

2009-01-04T07:54:00.002-06:00

I weighed in today. Decided I am going to weigh in once per week (on Sundays) instead of once per month. I have felt really energetic and positive about this lifestyle change and want to track my progress!

I lost 8 lbs overall so far! It's working!

I did some more research about the whole calorie thing. It turns out, that 3,500 calories = 1 lb. This is simple math! It's a good thing I'm a math teacher! LOL

All I need to do is create a 3,500 calorie "deficit" throughout my week and I will lose 1 lb for every 3500 calorie deficit I create. Also, calories are made up of fat, carbs, and calories. So, it's not JUST calories that matter on the nutrition label. It's the fat and carbs too. Not to mention the nutrients. In order to make sure I'm creating - and continuously building - this calorie deficit, the rule of thumb is to eat as much fresh food as possible - veggies, fruits, whole grains, etc.

Okay, okay, some of you are probably saying, "DUH!" But, this makes sense to me now and it never did before. Nutritionists would just show me the food pyramid and say, "doesn't it make sense?" No! It did NOT! THIS makes sense to me!

I read an article in Reader's Digest (Jan 09 issue) about a man who lost 50 pounds simply by replacing his breakfast and lunches with natural foods such as fruits and veggies. He became a "vegetarian" in a small sense of the word for the day, and then would eat normal dinners at night with his family. That's pretty much what I've been doing ... and it's working! I'm so elated!

It's a Brand New Day!

2009-01-03T07:16:00.003-06:00

Happy New Year!

I wake up every morning and I think ... I am going to stick with my lifestyle change today. Despite what challenges I may face, I need to do this for myself, my children, and my husband. I need to be healthier. Today, I resolve to be healthier!

I'm sort of afraid of the scale. What if the changes I've made don't make any difference? I think that's my worst fear. It doesn't mean I'll give up. It's got to be healthier eating more vegetables and fruits than meats and sweets.

I don't know if anybody - other than my sister Stacey - is even reading this blog, but I am going to continue to post on it because it's like a journal for me. It's helping me work through some of the scariness of losing 125 pounds. So, if you're not Stacey, and you're reading this, THANK YOU for your support! Even if you don't leave a comment, I appreciate you reading this.

And, to my sister Stacey. THANK YOU for your support. I appreciate your encouragement and hope you'll keep it up!!

Last day of the year!

2008-12-31T14:59:00.000-06:00

Out goes 2008, In comes 2009! With it, brings ...

A new sense of nutrition, health, and fitness. I am learning how to be a healthy person, not just be "a person on a diet."
Confidence. As I'm able to stick to eating healthier, I am gaining confidence that I'm able to do this and possibly, just maybe, not fail.
Hope. I am full of it ... hope, that is. I'm hopeful that we're able to build the buildings this summer that we want to complete. I'm hopeful that we're able to go visit family this summer or at the very least, this Christmas. I am hopeful that I find a full-time job.
Goals. Yes, I am a goal-setter. I believe everything you want in life can be accomplished if you set the goal. Setting a goal helps keep me focused, so when something else comes along and I temporarily want to spend my money on it, I just remind myself of my goal and it's easy to say, "no thanks."

I'm sure 2009 will have many surprises in store for me, as well. All the other years have, that's for sure!

Happy New Year, Everybody!

It's getting easier

2008-12-30T21:40:00.000-06:00

Today, I weighed myself. I know, it's too soon, but I am feeling good! So, I did.

I lost 6 pounds!

Most of it is probably water weight, but yes! I have a small victory!

It's getting easier to eat more veggies and fruit every day. Today, I thought I cheated when I had chocolate and yogurt, but it was fine! I was under my calorie goal -- still. Brought the fat grams down, too. Still need to increase the fiber, though. I'm going to look into supplements when I'm able to buy groceries again.

The cravings are going away. I'm not hungry at night anymore. I allow myself a small amount of the foods I still love .... macaroni and cheese, for example. The kids made it and peas with the chicken I baked for dinner tonight. I ate peas and chicken, but the mac & cheese looked delicious (I love carbs). So, I ate 2 tablespoons, enjoyed every moment, but that was enough! I am so glad. There have been days when I've been able to eat an entire box of macaroni & cheese for a meal. This is a major step!

I hope and pray it continues to be like this. Not too challenging. I can handle this. I am learning more every day about health and nutrition.

Am I Doing This Correctly?

2008-12-29T21:09:00.000-06:00

Today, I found out that if you eat too few calories, you might be doing more harm than good. Is this true? My calorie range is 1500 - 1800 per day right now. So far, I haven't even come close to 1500 per day ... my range is usually around 1100 - 1200 each day. But, I'm also monitoring my fat, fiber, protein, carbs, and vitamins B12 & D. So far, I've exceeded the range for fat on 2 occasions, and have never come close to what I need in the Fiber and Vitamin department.

Ugh! This is all so confusing!

Also, I'm doing heavy yard work every day. Today, I worked outside steadily for 90 minutes - hauling brush out of the woods to be burned. According to Sparkpeople, I burned approximately 650 calories today doing that.

We did eat out at Wendy's today, but I was good. I had a Jr. Bacon Cheeseburger and a Baked Potato with a small Dr. Pepper. I've not had soda since I started the lifestyle change, and I really dislike fast food water, so I figured it would be okay. We typically don't eat out - this was an occasion where we had gift cards, so we went to Springfield to spend them.

So, am I still on the right track, or am I messing this all up? I wish I could go to the doctor to ask, but I can't yet. I don't have health insurance at all, and without a job, my husband's paycheck is the only one paying bills right now. My mom thinks I have a thyroid problem, and my metabolism is all messed up. Well, no matter what it is, I'm going to stick with this change and see where it takes me. I'm already eating more fruits and veggies than I ever did before, so maybe that's the key?

Who knows? I sure don't!

Excerpt from a book

2008-12-28T10:10:00.000-06:00

I'm reading "Get Out of that Pit" by Beth Moore. This is an excerpt from the book:

We can grow so accustomed to the surroundings of our pit that we wouldn't
think of moving on without it. Let's say for years you've been living in
an old RV so small you can't stretch your legs or stand up straight.
Visualize the clutter of too much baggage in too small a space. Imagine
the unavoidable odor of that cramped lavatory. Your clothes even start to
smell like it. Or is it your hair? Now, imagine that you've been
offered a brand-new home. A real one on a solid foundation with big
closets and wide-open spaces. You can hardly wait to move in. Filled
with anticipation, you rev up the motor of the old RV and plow it right into the
new living room, taking out a wall or two on the way. Ah, finally! A
new place to call home! You settle back in your RV seat, take a deep
breath, and poise yourself to feel something fresh. Something
different. Then it hits you: that deep breath tasted a lot like that old
lavatory. You'd hoped for a change, but your soul sinks with the
realization that, though you're somewhere new, everything feels and smells
hauntingly familiar.

Wow, I cannot believe how much that resembles my life right now! It was literally a metaphor for what I've gone through. Except for the new home part ... we weren't given our new home, but I sure brought all of my weight baggage with me when we moved in. I'm so glad I realize now that I am making a life choice, not just going on a diet. And what's great is now I know the DIFFERENCE between them.

I am also going to get the book by Chantel Hobbs, "Never Say Diet." This woman lost 200 pounds "the old fashioned way." She ate right, exercised, and lost the weight and shared her journey in the book. Just from checking out her website, I learned that this isn't something I'm going to be able to do alone, I have God on my side. I also learned that I have to be interested in nutrition and exercise. I've always said I hated exercise ... I'm going to change that. In fact, I'm going on my walk now ...

FOOD! and COMMENTS

2008-12-27T20:05:00.000-06:00

All I could think about ALL DAY TODAY was food! I can't believe it. It's been sooooo difficult to stick to the plan today. But, I have accomplished it! I will probably have 1 more square of 70% cacao chocolate, but that'll be it for the day. I'm up to drinking 4 cups of water a day now, so my next goal will be to get to 8. I like the water here, and that helps a lot.

Regarding COMMENTS: I have to approve all comments, so if you post something and don't see it right away, it just means I haven't approved it yet. I just don't want someone seeing my blog and deciding it's a good forum to make fun of me or post negative things.

Day 2 - New Ideas

2008-12-27T09:40:00.000-06:00

I was thinking about my diet last night and I was wondering if taking a laxative one day and a water pill another day would be good to "clean out the pipes." I'm thinking about it. Anybody who knows me, though, knows I'm not into gross things, so we'll see. The water pill would be no big deal, but the laxative ... ew, gross.

Last night, I ate popcorn and 2 York Peppermint Patties (the mini kind). I thought I had blown my diet, but when I entered into my Sparkpeople Nutrition Tracker, I found out that I hadn't.

If you want to check out my SparkPeople Page, the link is on the left.

I'm not looking at this as a diet or a short-term goal. This is a lifestyle change. My mind is ready to begin the journey to being more trim and healthy.

In this alone ... well, almost

2008-12-26T18:30:00.000-06:00

Today I realized I am probably in this whole thing alone. What I mean is, my husband and I will not be working out together. He wants to lose weight too, but he has a very physically active job. So, when he comes home at night, the last thing he wants to do is be even more physically active. The kids (when they're home) are happy to go on walks with me, so that's a good thing. I'll be walking in the mornings mostly.

Today, I stayed well within my calorie range and all that, but I didn't get enough fiber. I am thinking about fiber supplements and daily vitamins. I think my husband is willing to make diet changes, but he sounded resistant. We'll see when his lunch consists of mostly fruits and vegetables instead of meat and potatoes.

I took a long walk down a very steep hill and back up again. Phew! That was quite a workout. I'm glad I stuck to the plan today.

Starting Today

2008-12-26T07:58:00.000-06:00

"Today is the first day of the rest of my life."

I don't know who said that quote originally, but it applies to me today. I am going to lose weight. I'm bound and determined not to be obese for the rest of my life. I'm 32 years old, I should be in the best shape of my life, right?

It's too easy. It's too easy to eat fast food. It's too easy to just sit at the computer all day. I need to change that mindset. It should be routine to go for a walk every day. It will be routine. I am going to MAKE it my routine.

I hope that by blogging daily, I will get out any feelings of failure and just stick with eating right and getting at least 30 minutes of exercise every day.

I'm worried and scared. I've never lost more than 20 lbs before. I'm worried because I don't want to have heart problems or blood sugar problems. I'm scared because I don't want to fail ... again. I weigh the most I've ever weighed in my life and I'm sick of it.

So, I'm committed. I will do this and I will succeed!

10 Ways To Stick To A Workout Plan

2008-12-26T07:52:00.001-06:00

Taken from: http://advice.eharmony.com/?page=articles/view&AID=1789

Tip 1: Set simple and attainable goals.One surefire way to doom your exercise regime from the beginning is to expect too much out of yourself. It can be really discouraging when you fail to achieve a goal, so allow yourself to go slowly at first, and set your sights on targets you know you can reach. You can make your objectives more challenging down the road, but until you get into a consistent, ongoing, and sustainable routine, work on achieving what you know is possible for where you are right now. After all, five consistent 25-minute workouts in which you feel successful are going to be worth much more than one 60-minute workout that's so challenging it makes you quit.

Tip 2: Schedule it.Think of your exercise times as part of your week. Schedule them the way you would doctors' appointments that you wouldn't miss. And once you've written the exercise "appointment" into your calendar, commit to keeping it because you know it's important for your health.

Tip 3: Find a buddy.Exercising with a friend can make all the difference. An obvious reason is that it's more fun to have someone to hang out and laugh with while you're sweating and gasping for breath. But a friend also offers accountability on those days when you're less inclined to head to the gym or go for your run. Knowing someone else is counting on you makes it a lot easier to take that first step out the door.

Tip 4: Motivate yourself visibly and tangibly.Find something that will act as an incentive to keep you going even when you're not excited about exercising—an invitation to your class reunion, an advertisement for the place you'll be visiting on your vacation, a picture of yourself when you were trimmer and in better shape. Then display it prominently, where you'll see it frequently. Put it on your fridge, or on the dashboard of your car, as a reminder of why you've made this commitment to yourself and to your health.

Tip 5: Set up a reward system.Promise yourself that after you've exercised consistently for a certain amount of time (two weeks? three weeks?), you'll reward yourself in some way. Maybe you'll buy something you've wanted, or have friends over for a movie night, or plan some sort of special event for yourself—like taking in a show or attending a game you've wanted to see.

Tip 6: Track your progress.Find some way to monitor how well you're sticking to your workout plan. There are computer programs you can download for this, but a chart on the wall can be just as effective. It doesn't really matter how you do it, but find a way to watch yourself get healthier: You can track inches, pounds, strength, or even the amount of time spent working out. Success can be as motivating as practically anything else, so track your progress and then notice how much more willing you are to keep going once you see how well you're doing.

Tip 7: Make it fun.Although some people find it hard to believe, it really ispossible to enjoy exercise at least somewhat. So find small ways to make your workouts more enjoyable (or less detestable). One suggestion is to get an iPod and create different music mixes that get your blood flowing. Podcasts and books on tape or CD can also help you more fully enjoy yourself while working out.

Tip 8: Try something new.Another way to make workouts more enjoyable is to mix a healthy dose of variety into your exercise regimen, maybe even trying something new. Consider taking a kickboxing (or dance or swim) class that will make at least parts of the exercise feel less like drudgery.

Tip 9: Minimize the obstacles.When thinking about the logistics and timing of your workout plan, make things as easy on yourself as possible. Try to avoid setting up any potential obstacles that could prevent you from keeping your scheduled training time. For example, don't create a schedule that requires you to leave work early or interrupt a family dinner; that will just give you one more excuse not to work out. Also, don't choose a gym way across town or a workout buddy you can't count on to be consistent. Instead, be thoughtful as you set up your plan and keep things simple so that it seems as easy as possible to get to your workout—even if you're not always looking forward to the workout itself.

Tip 10: Get through the first few workouts.Keep in mind that the first few times you begin to exercise again, it's probably not going to be easy. So, especially as you're getting started, emphasize the ideas on this list. Set your attainable goals, schedule the first few workouts, get your buddy on board, find ways to make the exercise fun, and then commit to simply making it through these first few workouts. Implement a zero-tolerance "no excuses" policy for yourself while you're getting started. Then, once you've established good workout habits and gotten used to the discipline required to keep them up, it'll be much easier to commit to doing what you know is important for your overall health.