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S is for ...

S is for.. Smarts!

Oh yes.. first week and its all go here in Doll Towers! Fab to see so much energy in here.. we're gonna rock this one.. bums whooped for summer! Remember all the clothes are in the shops now taunting us!!! The weigh in table is at the end... if I've missed you out shout and I can add you on... the silver sevens are ready to be handed out! 

As I said last week the theme of this challenge is not only Mad Men, cause I LOVE that programme, tangent: I'm convinced I was born in the wrong era.. but setting S.M.A.R.T.E.R  goals! 

The first being.. well the Start of the challenge obviously but...  
SPECIFIC
When you set yourself a goal its easy to be vague .. 'oh yes I'm going to lose weight' you shout .. but how much weight? by when? how are you going to do it? You need specifics people! This means the goal has to be clear and unambiguous; don't be vague... or you'll fall off the wagon! 

Example.. 
Goal - I want to get in shape 
A specific goal would be - I'm going to join a gym and work out 3 times a week

A specific goal will usually answer the five "W" questions:

Who:  Me plus assistance from a trainer at the gym, plus my weight loss/walking buddy helping me stay on track...

What:  Lose 20 pounds in 6 months, measured and recorded weekly at my meeting ...

When:  Within 6 months, by going to the gym three days a week plus a walking routine of three miles per day...

Where:  At the gym and round my neighborhood/local park...

Why:  Because I want to be healthier and to fit into my old clothes better...

How:  Following the Weight Watchers plan, eating out less and watching my ProPoints, plus using my gym membership more...


SOUP
Lets face it its a life saver.. a bowl before you head out for dinner.. a low ProPoint day having staged dived off the wagon over the weekend! It really is a good staple and so good for you.. and it doesn't' need to get boring.. get some spices, roast your veggies first in some garlic and balsamic vinegar, blend half and leave the other half chunky, try new veggies… its well worth trying out some new ideas…

here's one I made earlier as they say! >>>  HERE

http://theskinnydollsjourney.blogspot.ie/2011/10/let-there-be-soup.html

I'll be posting some 'S' flavoured  recipes this week!!! 


STRETCHING
Before your feet hit the floor in the morning... S-T-R-E-T-C-H … 

Muscles, like all the other tissues in our body, need to be well circulated. Most of us spend most of our day in the same position. By not stretching, we overuse and fatigue our muscles, making them short and tight... like a after a long day and night in heels..  They only contract so you've got to stretch 'em out to keep them toned! Humans only build muscle until the age of 20 ... after that, every year, you lose muscle mass ... so its important for your old age to look after them!

Stretching decreases muscle stiffness, reduces your risk of injury, relieves post exercise aches and pains, improves posture, reduces stress, allows your muscles to relax, promotes circulation and so much more... so standing at the kettle.. waiting for the printer.. up on your tippy toes and stretch out.. round your back out and feel the stretch... 

SCALES

This small piece of machinery can send a normal intelligent woman round the twist! I see it all too often.. someones had a great week, a perfect tracker and NADA.. NOTHING.. I STAYED THE SAME!!!!!! *wails* Here might be a reason why…
Muscle and fat weigh the same.. BUT they are different in size so.. 5 pounds of fat and 5 pounds of muscle look like this… same weight.. different size!!! 


This is why its important not to have a hissy fit about a number on the scales.. instead try on a pair of jeans that were 'snug' and see if there's some give in them…  the scales is only one indicator of your weight loss journey… measure yourself too.. clothes sizes coming down.. you ability to run up the stairs without collapsing.. walking further than you've done before.. doing your first 5k, 10k .. all are markers.. the scales is but one tool of the trade! 

SABOTAGE
We all have them…those 'friends' who aren't really supportive... 'sure you're thin enough' .. 'ah c'mon we're all having pizza, one night won't hurt..' .. 'oh you can't have one cause you're on your diet thingy.. groan' .. there are people in your life who are happy to have you just the way you are.. because it suits them! 



I've always tended to be the funny fat friend.. not a label I was always happy with but I laughed at me before others got a chance to and for some people it suited them very nicely. You losing weight, only means they might have to address their own weight problem.. maybe they're a little jealous of all the 'you're looking well!' compliments! but once things start to change.. are they threatened? perhaps... do they fear change? a little I'm sure.. but you've got to remember you're doing this for YOU.. not your partner, friends, family, children.. yes, they will all benefit from a healthy new you.. and have you around for a lot longer with a healthier future but you've got to do this for yourself! 

SCHEDULE
You've got to have a plan... people who succeed have a plan.. they make an appointment with themselves at the swimming pool.. they organise a walk with a friend to catch up on gossip ... they take time to do their weekly shop and plan out their meals and make shopping list ... they research restaurants menus online to see what they can have before they ever get there, so they know EXACTLY what they're going to eat.. no panic stations ... sit down and take 20 mins to sort your plan out!!! 




SNACKS
Here lies one of the biggest problems in losing weight.. snacking.. that mid-night flit.. that biccie with the cup of tea.. sometimes they don't make the tracker.. and far as I know.. no one has every had a craving for an apple watching a movie! Point it.. track it Try to be sensible.. if you buy the bad stuff.. you'll eat it! Simples... 




and finally.... 

SPARKLE
This is your journey... and your chance to be the best version of you, you can be.. for you, your family and your friends.. don't hold onto the thought that life will kick off once you're at goal.. get out there and be your fabulous self right now... no its not easy.. and there will always be someone to try and bring you down but you've got as much right to be living your dreams as they have... so as NIKE say.. just do it! Life's too short!




Weigh in below... Doll x



52 comments

  1. Fantastic Post! I'm loving all your S-words... I will definately keep these in mind this week. I had set myself the goal of 2lbs for this week and came in at -1lb. I'm happy but looking back, I let myself slip up at the weekend by not pointing and snacking (therefore not being in control!).

    This week I am back to my tracker to help me stay focused. Thanks for the post Doll x

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    1. well done mister.. spot anyone in the 'm' post you know! x

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  2. I stayed the same. But I did only join WW again yesterday so I'm hoping it'll start to come off again :) Well done to all your 'losers' :)

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    Replies
    1. STS is perfect! and you're only on week 1... x

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  3. Great post! Feeling so motivated!! Lost 1lb this week :-) gna aim for the same again next week!
    Jojo
    x

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  4. I lost 2lbs this week. Love the post!
    Katie

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  5. Lost a pound and a half! No quite the two i was hoping for but almost!

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    Replies
    1. 1.5 is great and the healthiest way of losing it! x

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  6. Great motivational post, loved the piece on the scales it's mad how such a small device can change your whole mood by whatever magic number it gives. I lost 2.5 lb this week had aimed for 2 so very happy. Looking forward to losing again next week :) Janine xx

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    1. fantastic! go you! and remember its only a number!!! x

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  7. hey doll, i'd love to join the challange if that ok. Lost 2.5 this week have been playing around with a half a stone since November so time to get sorted. Have 4lbs to goal Thanks for motivation xxx

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  8. Ahh down a pound yay!! delighted feeling really positve about this challenge :).. Donna x x

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    Replies
    1. slow and steady wins the race! great loss! x

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  9. I would like to join! It's my first Doll challenge! Would like to lose at least 1lb a week. I lost 2.5 this week. Hope it's not to late to be added! Thanks, KJ.

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  10. Down 1.5lb, was hoping for 2 but not far off it so happy enough!

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  11. Down 1.5. Not the 2 i wanted but close so im happy.

    Cavangal

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  12. Had to work late and missed my ww weigh in so I will hopefully have 2lbs down next week!

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    Replies
    1. no probs.. remind me is I miss you.. I'm flakey like that sometimes! x

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  13. I missed my weigh in too..but aiming for the 1lb next week :) Ann N

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    Replies
    1. cool .. just remind me if I miss you .. x

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  14. Im sorry I am new to posting you my results when do they need to be in by and how do I get them to you. I lost 1lb this week and think I have found my mojo again. Although I wouldnt normally weighin till monday. Aiming for another 1lb next week. :)

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    1. Thats OK.. the weigh in post is up friday morning and is there all week to post up... and if I miss you just say I can sometimes miss posts.. x well done! 1lb is perfect !

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  15. I lost 4 pounds this week, I really want to lose 7 this month!

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    Replies
    1. Holy smokes! well done! Sassy for summer!!! x

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  16. Only lost 0.5lb. Not quite the 1lb I hoped. Will hopefully do better next week. Love your posts:)

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    Replies
    1. nothing wrong with half a pound! well done! x

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  17. Hey Doll, Great Post :) Your back, woo hoo :)
    I tried a new exercise class this week and suffered for it!
    Last week I was down 3lbs(but it doesnt count for the challenge!)
    This week I'm up 2lbs on the scales and up 3lbs in muscle!!
    I'm hoping this will even out for this weeks weigh in and I'm aiming for 3lb lost for next week

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    1. That's all good though.. you need muscle to burn fat to lose weight so its a good thing! I'll leave it at 0 as its muscle gain not fat! How you feeling after the exercise? what did you try? x

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    2. The class was called Rip60..(like trx suspension train) I couldnt walk for 4 days afterwards!!
      I did go back this week again to it and it was tough but I'm not as sore!! its defo a full body work out tho and training using your own weight is defo an eye opener!! giving me a zero is very generous xxxx thanks :)

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  18. I lost 2lbs last week! Very pleased!

    But...a little worried for the coming weeks as I have a hen night, a girls night out and two weddings to attend! eek! But I'm going to try an up my activity to give me more points to play with so will see how it goes. Hoping for another 2 lbs this week!

    Debbie x

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    Replies
    1. Don't worry! just plan ahead.. lifes to be lived and I'm all about the living! You're flying with 2lbs already! well done x

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  19. Oh, missed this - great post!

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  20. Wasn't sure where to post this weeks result! Down 1.5..
    I am now the proud owner of a shiny silver 7 =)

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    Replies
    1. well done! and a silver 7 to boot! awesome! x

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    2. oh sorry the weigh in post goes up on Friday morning.. but if I miss you just shout! x

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  21. I am down 2.5lbs this week. I had a gain last week due to medication so I would like to start my 9lbs aim this week if that is possible.

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  22. Hi,
    I lost 4lb this week with my weigh in being on a Tuesday night. Think you left me off the table :-)
    Thanks
    Kate x

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    Replies
    1. I've added you.. I can miss out people and weights sometimes in my blonde moments! 4 lbs is awesome! well done! x

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  23. Week 2 weigh in down 2lbs :) thanks Janine x

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  24. Grrrr, first week and + 0.5 - but it could be worse. Must try harder. Aiming for a good result next week, weigh in Wednesdays. Your posts keep me going, thank you!
    Fireflys22

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    Replies
    1. Just a blip.. you'll have that gone this week easy! x

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  25. Loving and I mean loving the posts - week 2 and I am up 0.5lbs which I really dont understand because I had my best ProPoints week ever. Anyway put it down to glitch and work harder for next week.

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    1. could be lots of little reasons.. I was on antibiotics and was up 9 lbs! NINE! and lost them just as fast.. you're body has a mind of its own and these feckers of hormones! geez.. hang in there! It'll happen! x

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    2. thanks a million - really appreciate the support.

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