I don’t know much about this type of therapy. I am VERY SKEPTICAL because of the claims made by the people using this to make money. Most are coaches of some type. This is “therapy” and coaches are not supposed to be therapists. I will say this, I did the tapping along with the people in the video. I did not repeat the words - I happen to believe that what you say is VERY powerful. I did experience a calmness after tapping. It reminded me of the felling I get after listening to Totally Tranquil - a product I recommend on my blog Get the Skinney.com Because the feeling was pleasant, I included the video here. Listen with a healthy dose of skepticism.
July 27, 2008
What is the Glycemic Index
The Glycemic Index is a measurement of how easily a food is converted into sugar in your blood. The more easily it is converted the higher your blood sugar will be after you eat it. The Cooper Institute in Dallas, TX recommends a diet lower on the glycemic scale for health and for weight loss. Since many peopel do not understand the glycemic index, I am adding these videos to help you understand. There is a whole diet industry surrounding the GI Index. Beware false info. Sherry Torkos R.Ph. has a site that has good info and she is selling a book that I know nothing about. Her articles look good but I have not read all of them.
July 24, 2008
Stability Ball Primer
I can not yet recommend Spark People dot com but might later. Let me check them out. This is a good primer. She fails to mention if you are very small, an adult under 5′ 2″ you can buy a 45cm ball which may be better if you have short legs for your height. If you are 5′ or under definitely buy a 45 cm ball.
Stability Ball Squats
This combination exercise is for advanced exercisers. Just doing the squat is enough. Start with 5 squats 1/2 as low as the man in the video. After 5 lower and hold for 10 seconds. Do one set every other day for 2 weeks before adding more repetitions or another set of repetitions. Listen to what he says - weight on back 2/3 of foot, not toes and keep knee over ankle by placing feet out so you lean back into the ball. Never squat in any position so your knee extends past your toes.
This is also a demonstration of a “curl”. Jenny recommended using soup cans or 1/2 gallon jugs with handles. I like jugs because you can vary the weight with more or less water. I have people lean against the wall to do curls so they only use the bicep and not use momentum to do the curl. Never strain! Go slow and easy. Feel like you did not do enough rather than ever feel like it was too much.
Stability Disc example
The girl on the left, standing on the blue disc is using the stability or core disc I recommend. You don’t need any weight initially, just learn to stand on it. The ball exercise for your calf is a basic one and is safe to try. Remember start low and go slow. Better to do a little regularly and slowly to build both a habit and progress rather than get hurt or too sore.
July 22, 2008
Learning to Exercise
Want to run a 5K (3miles) race. Here is a link from HealthBolt on how to go from couch to completed 5K.
Hal Higdon is the father of marathon coaches. If you are overweight you aren’t ready now, but getting ready could ramp up your effort and give you a bigger why. Check out Hal’s guides.
I found this site through Lifehacker.com . I began the program on Monday. Day two is tomorrow. I don’t know if you want to do 100 pushups but how about 5 or 10 or 20. That many is really possible.
I grew up on a farm with lots of chores. I prefer to exercise my muscles by working. So, you can understand why SHOVELGLOVING would appeal to me.
Want to really know how far you walked or how accurate your pedometer is. Try MapMYRun.
Changing Your Behavior
Losing weight is about a series of small behavior changes. There is a process and stages to go through in making each change. Those that are easy for you require little effort. You are convinced of the benefit, know exactly what you are going to do and “DO IT” - never looking back.
It is the change that you don’t want to make that is difficult. If you aren’t sure of the benefit to you or if you have tried and failed before, it can be difficult to be convinced you should do it now.
With each change you have to ask yourself where you are in the process. There are six answers. If you are implementing keeping records of what you eat, then you might say one of six things.
1. I won’t or I can’t 2. I want to, but 3. I am going to! 4. I’m doing it for less than 6 months.
5. I am doing it for more than 6 months. 6. I always do that!
Look at this list and ask yourself which question applies to you for each of these changes.
A. I know how I will reduce my calories in a recommended way. (page 24 Beck Workbook)
B. I am ready to write down all I eat every time.
C. I know I will exercise 30 minutes every day.
D. I will record all my activity in a journal.
E. I am ready to follow a plan to lose weight and keep it off.
F. I have asked someone to be my Diet Coach.
G. I will always eat sitting down.
H. I will eat on a smaller plate, with smaller utensils, more slowly and deliberately.
lf you answered I can’t or I won’t or I want to for any of these statement then your reason for doing it is not big enough. Your reason for not doing it is still larger and more powerful. You will need to find your why in order to do it for more than 6 months. Even if you start, with your reasons so weak, you will easily get distracted away from your efforts.
Find multiple strong “whys” and write them down. Why do you want to lose one pound a week? What are all the reasons? Read them a couple of times a day, add to them until you are ready with strong resolve. Doing this is as important as what you eat. To be successful and not slid back means changing your why for being where you are. You have to want and need and not be able to do without the change you seek.
Talk to you diet coach ( Dr. Beck’s term). I prefer to call them a diet buddy. Or in the Army, your battle buddy. You go through the battle together. It is a battle and you need a plan and a way to know in writing if you are on the plan. Are you in an “I am going to do this” state? On each of these issues? Then you are ready!