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It’s time for Day 27 of the 30-Day Weight Loss-athon.
All tasks in the 30-Day Weight Loss-athon are adapted from my 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to think about and complete them. Ready?
Important Note: Get medical clearance if you need it
It’s a good idea to get the all-clear to exercise from your medical professional if:
- You’re new to exercise
- You haven’t exercised in a long time
- You’re significantly overweight
- You have a medical condition or concern
- You’re nervous about exercising.
Mission 34: Take Back Your Power and check that you don’t have a victim mindset about exercise.
Taking control of their weight loss including see a registered dietician, if necessary!
Eliminating our excuses one by one!
We are aware of certain medications can cause weight gain. Speak with your doctor to see if it’s possible to lose weight by changing your medication, if no, ask why and learn to stay positive about yourself in any given situation. Ask your doctor to prescribe how you can lose weight or ask to see a registered dietician.
It is important you change your food to healthy nutritional foods
Mission 25: Get Smarter about Weight Loss and learning more about nutrition and exercise?
My group diet actions, exercise actions by walking steps; nutritional eating
Ask your physician to recommend a nutritionist or dietician for a proper diet for you.
Check your local hospitals for a free class on nutrition.
Doing a weekly healthy cooking with friends:
1. Go through your recipes.
2. Choose recipes
3. Rewrite the recipes to be healthy.
4. Try the recipes one at a time.
5. If they turn out healthy then put them in your recipe book/folder.
6. Research online easy nutritional healthy dishes.
7. Once you have the recipes nutritional/healthy.
8. Then start cooking for four or more people.
The YMCA/YWCA has personal trainers that are reasonable for six months.
Mission 41: Find Time for Weight Loss
Find Time for Weight Loss: We say, “Do the best you can do & be open minded. Take it one pound at a time.”.
But the truth is that most people are busy. I don’t know anyone who isn’t. We say, “Always be early never be late unless it is unforeseeable emergency or personal matter.”. Due to life’s circumstances there may be some changes & this is a personal matter.
So it makes sense to find ways to be time-smart and save whatever hours we can each week–-hours you can spend on exercising, meal planning, increasing your knowledge, getting more sleep, or writing in your log. We say, “More ME Time for hobby/craft, reading, meditating, and listening to music or quiet time.” “Pet therapy — a cat to keep you company and make you do chores.”.
Clarify Your Priorities.
1. Write a list of your priorities in life. We say, “Weight-loss/Healthy Diet; Church; Sanity; Happiness; Family/Extended Family Relationships and Attainable Goals.”.
2. Find ways to make whatever falls in between your priorities which should be something you enjoy which pertains to your happiness with family/extended family. This helps ascertain our goals.
3. Practice saying no to the requests and invitations that don’t accord with your priorities or you know you won’t attend.
We say, “There will be times that you have to say no in a pleasant voice.”.
1. I’m sorry I’m already committed.
2. If it doesn’t interest, you say NO in a nice way.
3. Learn to say NO to unhealthy food/snacks.
4. Learn to say NO to people borrowing money. Especially relatives as they do not pay you back.
5. An invitation that you do not want to attend or will not attend say NO in a nice voice.
6. Tele Marketing/Organizations that call you to raise money learn to say NO.”.
Save Time at Volunteering. We are adding Home/Volunteering.
Save Time at Home: Do this exercise.
1. Make a list of the home tasks that take up most of your time. We say, “COOK SIMPLE MEALS FOR YOURSELF
CLEAN KITCHEN, BATHROOM, BEDROOM, LIVING ROOM — MOPPING, DUSTING, WASHING DISHES; PERSONAL GROOMING; LAUNDRY; DISPOSE OF TRASH; SORTING ITEMS FOR THROW AWAY AND DECLUTTERING; AUTOMATIC BILL PAYMENT USING PAYPAL.”. Or you mail your payments in or pay in person.
Make Better Use of Travel Time: ELIMINATE PEAK TRAVEL TIMES WHENEVER POSSIBLE, i.e., get some rest during the day and travel overnight to avoid heavy traffic.
Cut out Unsatisfying Activities: Committees you don’t need to serve on. We say, “DO NOT SAY YES TO SERVE ON A COMMITTEE, IF YOU KNOW YOU WILL NOT ATTEND! ONLY WATCH TV SHOWS THAT ARE OF INTEREST TO YOU.”.
Magazines and newspapers that don’t contribute to your goals! We say, “SAVE MONEY BY READING MAGAZINE AND NEWSPAPERS ONLINE THAT ARE OF INTEREST TO YOU AND YOUR GOALS. ONLY PURCHASE MAGAZINES IF IT PERTAINS TO YOUR HOBBY, CAREER OR VOLUNTEERING – WHEREVER POSSIBLE USE E-BOOKS.”. This is a waste of money and is considered a fire hazard.
Mission 26: Burn More Exercise Calories
Our group actions are as follows: Medical clearance may be required [a note from your doctor] if your new to exercising; significantly overweight; you have a medical condition that you are concerned about; nervous about upgrading your exercise – you’re asking for his/her guidance.
Exercising:
1. Start out with 10 minutes three days a week walking.
2. The next week increase to 15 minutes three days’ week walking.
3. The beginning of the fifth week increase to 30 minutes of walking three days a week.
Goal: is to be able to walk five days a week for 30 to 60 minutes.
We agree that you should get medical clearance for: overweight; concerns over what diet will work for you; implants, disabilities, food allergies, etc. If you join a gym they may make you get a medical note, they need to know if you have any limitations when it comes to exercising. If you are on special medical diets do not deter from them until you speak with your licensed physician. What works for one person may not work for another person. Your licensed physician is the only one that knows your body chemistry. Continue to stay accountable. Congrats! You made it to Day 27! You’re close to the finish line of this program
We agree that you should get medical clearance for: overweight; concerns over what diet will work for you; implants, etc. If you join a gym they may make you get a medical note, they need to know if you have any limitations when it comes to exercising. If you are on special medical diets do not deter from them until you speak with your physician. What works for one person may not work for another person. Continue to stay accountable. Congrats! You made it to Day 27! You’re close to the finish line of this program
Mission 25: Get Smarter about Weight Loss and learning more about nutrition and exercise?
My group diet actions, exercise actions by walking steps; nutritional eating
Ask your physician to recommend a nutritionist or dietician for a proper diet for you.
Check your local hospitals for a free class on nutrition.
Doing a weekly healthy cooking with friends:
1. Go through your recipes.
2. Choose recipes
3. Rewrite the recipes to be healthy.
4. Try the recipes one at a time.
5. If they turn out healthy then put them in your recipe book/folder.
6. Research online easy nutritional healthy dishes.
7. Once you have the recipes nutritional/healthy.
8. Then start cooking for four or more people.
The YMCA/YWCA has personal trainers that are reasonable for six months.
Mission 25: Get Smarter about Weight Loss and learning more about nutrition and exercise?
My group diet actions, exercise actions by walking steps; nutritional eating
Ask your physician to recommend a nutritionist or dietician for a proper diet for you.
Check your local hospitals for a free class on nutrition.
Doing a weekly healthy cooking with friends:
1. Go through your recipes.
2. Choose recipes
3. Rewrite the recipes to be healthy.
4. Try the recipes one at a time.
5. If they turn out healthy then put them in your recipe book/folder.
6. Research online easy nutritional healthy dishes.
7. Once you have the recipes nutritional/healthy.
8. Then start cooking for four or more people.
The YMCA/YWCA has personal trainers that are reasonable for six months.
Our group responses are:
Mission 40: Learn to Say No – To People
LEARNING TO SAY NO:
Be able to hold your ground.
We repeatedly agree to volunteer or planned event, instead of going to the gym as we’d planned.
I’m not available due to another commitment.
And you’ll have more respect for yourself and it’ll boost your morale.
You’ll be happier, which boosts productivity at volunteering and home and whatever you do/planned or you’re routine.
Living your own Life: Follow doctors’ orders otherwise do not let any other persons tell you what you should be. Don’t let parents tell you what you are going to be when you’re an adult.
LEARN TO SAY NO COURTEOUSLY.
I’m sorry I already have other plans and thanks for thinking of me.
No to invite but thanks for asking!
Being open-minded to request other obligations and change your priority to another time.
Show some respect, be courteous, and leave lines of communications open when you’re saying no.
Our group responses are:
Mission 40: Learn to Say No – To People
LEARNING TO SAY NO:
Be able to hold your ground.
We repeatedly agree to volunteer or planned event, instead of going to the gym as we’d planned.
I’m not available due to another commitment.
And you’ll have more respect for yourself and it’ll boost your morale.
You’ll be happier, which boosts productivity at volunteering and home and whatever you do/planned or you’re routine.
Living your own Life: Follow doctors’ orders otherwise do not let any other persons tell you what you should be. Don’t let parents tell you what you are going to be when you’re an adult.
LEARN TO SAY NO COURTEOUSLY.
I’m sorry I already have other plans and thanks for thinking of me.
No to invite but thanks for asking!
Being open-minded to request other obligations and change your priority to another time.
Show some respect, be courteous, and leave lines of communications open when you’re saying no.
Our group responses are:
Mission 4: Choose Your Diet Actions.
The majority of us do not eat 1,000 calories a day. But I have some peers that eat more than 1,000 calories a day.
Keep track of the calories you eat per day for a week in order to see how many calories you eat per day.
One of us can stay awake 24 hours. Their routine is to watch Netflix and fall asleep on an old TV Show. This person takes night meds but cannot fall asleep right away if at all.
Cut down on caffeine after 12 Noon so you can sleep at night.
Don’t burn candles while you’re sleeping especially with small children around.
Mission 34: Take Back Your Power and check that you don’t have a victim mindset about exercise.
Taking control of their weight loss including see a registered dietician, if necessary!
Eliminating our excuses one by one!
We are aware of certain medications can cause weight gain. Speak with your doctor to see if it’s possible to lose weight by changing your medication, if no, ask why and learn to stay positive about yourself in any given situation. Ask your doctor to prescribe how you can lose weight or ask to see a registered dietician.
It is important you change your food to healthy nutritional foods.
Our group responses are:
Mission 4: Choose Your Diet Actions.
The majority of us do not eat 1,000 calories a day. But I have some peers that eat more than 1,000 calories a day.
Keep track of the calories you eat per day for a week in order to see how many calories you eat per day.
One of us can stay awake 24 hours. Their routine is to watch Netflix and fall asleep on an old TV Show. This person takes night meds but cannot fall asleep right away if at all.
Cut down on caffeine after 12 Noon so you can sleep at night.
Don’t burn candles while you’re sleeping especially with small children around.
Mission 34: Take Back Your Power and check that you don’t have a victim mindset about exercise.
Taking control of their weight loss including see a registered dietician, if necessary!
Eliminating our excuses one by one!
We are aware of certain medications can cause weight gain. Speak with your doctor to see if it’s possible to lose weight by changing your medication, if no, ask why and learn to stay positive about yourself in any given situation. Ask your doctor to prescribe how you can lose weight or ask to see a registered dietician.
It is important you change your food to healthy nutritional foods.
My group actions are:
Medical clearance may be required [a note from your doctor] if your new to exercising; significantly overweight; you have a medical condition that you are concerned about; nervous about upgrading your exercise – you’re asking for his/her guidance; an implant.
Exercising:
1. Start out with 10 minutes three days a week walking.
2. The next week increase to 15 minutes three days week walking.
3. The beginning of the fifth week increase to 30 minutes of walking three days a week.
Goal: is to be able to walk five days a week for 20 to 30 minutes.
Mission 41: Find Time for Weight Loss
Find Time for Weight Loss: We say, “Do the best you can do and be open minded. Take it one pound at a time.”.
But the truth is that most people are busy. I don’t know anyone who isn’t. We say, “Always be early never be late unless it is unforeseeable emergency or personal matter.”. Due to life’s circumstances there may be some changes and this is a personal matter..
So it makes sense to find ways to be time-smart and save whatever hours we can each week–-hours you can spend on exercising, meal planning, increasing your knowledge, getting more sleep, or writing in your log. We say, “More ME Time for hobby/craft, reading, meditating, and listening to music or quiet time.” “Pet therapy — a cat to keep you company and make you do chores.”.
Clarify Your Priorities.
1. Write a list of your priorities in life. We say, “Weight-loss/Healthy Diet; Church; Sanity; Happiness; Family/Extended Family Relationships and Attainable Goals.”.
2. Find ways to make whatever falls in between your priorities which should be something you enjoy which pertains to your happiness with family/extended family. This helps ascertain our goals.
3. Practice saying no to the requests and invitations that don’t accord with your priorities or you know you won’t attend.
We say, “There will be times that you have to say no in a pleasant voice.”.
1. I’m sorry I’m already committed.
2. If it doesn’t interest you say NO in a nice way.
3. Learn to say NO to unhealthy food/snacks.
4. Learn to say NO to people borrowing money. Especially relatives as they do not pay you back.
5. An invitation that you do not want to attend or will not attend say NO in a nice voice.
6. Tele Marketing/Organizations that call you to raise money learn to say NO.”.
Save Time At Volunteering. We are adding Home/Volunteering.
Save Time At Home: Do this exercise.
1. Make a list of the home tasks that take up most of your time. We say, “COOK SIMPLE MEALS FOR YOURSELF
CLEAN KITCHEN, BATHROOM, BEDROOM, LIVING ROOM — MOPPING, DUSTING, WASHING DISHES; PERSONAL GROOMING; LAUNDRY; DISPOSE OF TRASH; SORTING ITEMS FOR THROW AWAY AND DECLUTTERING; AUTOMATIC BILL PAYMENT USING PAYPAL.”. Or you mail your payments in or pay in person.
Make Better Use of Travel Time: ELIMINATE PEAK TRAVEL TIMES WHENEVER POSSIBLE, i, e, Get some rest during the day and travel overnight to avoid heavy traffic.
Cut out Unsatisfying Activities: Committees you don’t need to serve on. We say, “DO NOT SAY YES TO SERVE ON A COMMITTEE, IF YOU KNOW YOU WILL NOT ATTEND! ONLY WATCH TV SHOWS THAT ARE OF INTEREST TO YOU.”.
Magazines and newspapers that don’t contribute to your goals! We say, “SAVE MONEY BY READING MAGAZINE AND NEWSPAPERS ONLINE THAT ARE OF INTEREST TO YOU AND YOUR GOALS. ONLY PURCHASE MAGAZINES IF IT PERTAINS TO YOUR HOBBY, CAREER OR VOLUNTEERING – WHEREVER POSSIBLE USE E-BOOKS.”. This is a waste of money and is considered a fire hazard.
Increasing duration starting today.