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Showing posts from 2009

31 days, 21 changes

According to John Norcross, a Professor of Psychology and Distinguished University Fellow at the University of Scranton, a clinical psychologist in part-time practice, and editor of the Journal of Clinical Psychology: In Session, 40-46% of people will be successful with New Year Resolutions after 6 months. Having studied New Year resolutions for the past 2 years, Norcross feels that 71% of people will keep resolutions for 2 weeks but that percentage drops to 64% after a month.
As you can see, there is hope for at least half of the population who is setting a New Year resolution. However, for everyone else, it is likely that you will not make it through the year (let alone a month) with the resolution that you are planning to start, tomorrow.
I have faith in you. I know you will succeed. I know you believe you can succeed. I know your resolution is realistic, practical and doable. I know your resolution is going to make your 2010 better than 2009. I know you will have up and down days, b…

Fun times

I've been keeping myself really busy lately. But in the midst of business, I am enjoying all of the little things in life.
First off, Campy is just a hoot. Campy and Madison like to play together, chasing each other around our place. But the funniest thing was when Madison was playing with a toy and Campy took it from her. This was before the taking of the toy.
Sorry for the darkness of the video.

Also-the other night was the first ever Master swim team x-mas party. So much fun with my friends and even got to know the other swimmers a bit better.
Here are some pics of great friends, aka my training partners.






And of course, a few pics of Campy attempting to destroy his new Duck from Laura.








And lastly, another pic of Campy and Madison. These two are inseparable.

Making changes

It's far too easy to tell yourself what not to eat when making changes in your diet. As you begin to make changes in your diet, it is well-known that cutting back on portions will encourage a caloric deficit, thus promoting weight loss. However, with that loss in calories (often, for some people, exceeding a 1000+ caloric deficit per day) comes hunger, irritability, mood swings, frequent drops in blood sugar and a loss in energy. While these characteristic symptoms of "dieting" may not be inviting as your jump start the New Year, it almost seems as if a prerequisite to weight loss is the constant feeling of hunger.
I can see it now in an ad "if you are feeling hungry, you are doing something right in your weight loss journey!"

Of course they would never say that in an ad but if you actually tried some of the "diets" out there, or tried to maintain a strenuous training routine on meal replacement bars for breakfast and a 200 calorie cookie for lunch and…

Non-typical resolutions

Now that the holidays are behind you, you can start finishing up those yummy chocolates, cakes, brownies, pies, cookies and candies. It is likely that you enjoyed your fair share of high calorie and high fat foods over the past month and a half and you are ready to get back to your normal routine of healthy eating and consistent exercise. Perhaps you don't have a consistent routine of exercise and you have struggled with your eating for the past year. Regardless of which person you are, it is likely that you are ready to throw out every "bad" food in the house, exercise like a mad-man/women in order to burn a mega amount of calories in the first week of your new lifestyle and vow to yourself that you will change every eating habit in order to get off the extra lbs that you gained during the past month or two.
If you gained a few lbs over the months of November and December, it is probable that getting back to your old healthy habits will quickly get you back to your heal…

Happy holidays!!

My homemade Vanocka (czech christmas bread)


Karel's potato and egg salad (his mom's recipe)


Is this the cutest pic ever? Two little balls of cuteness.


Campy's Hanukkah sweater


Madison was so surprised to get a present. She wasn't expecting anything. Smudla was not entertained with her toy. She just wanted to get in her bag.



Campy's new bone. He doesn't get Doggy-treats so this was a special treat for him just for being a great doggy.


Thank you Laura for Campy's Squeaky Duck...squeak, squeak, squeak.


And the best gift of all for the cats....A BAG!!!!



More thoughts

What great comments on the January 1st post. I totally agree that resolutions can be quite overwhelming. Even if you set short and long term goals, you must think about why you are making these goals? Most of the time, short and long term goals reflect the past. What failed in the past? What worked well for you in the past? Why are you making these goals? What will it mean to you if you accomplish these goals?
Stay committed to your goals regardless if they are weight, nutrition, exercise, life, relationship, work, personal or career-related. These are your personal and individualized goals and you are the one in charge of meeting these goals. Sure, others can motivate, inspire and push you along the way, but the steps to getting to the top of your cloudy mountain are not as high as you think. No matter who you are, a long and short term goal takes time. While you will certainly see results and/or progress on a daily basis, do not get discouraged when you have a down day. When you hav…

Jan 1st

What's really going to change when you get to the New Year? Are you suddenly going to be 10 lbs lighter? Will your body automatically stop craving sweets? Are you going to instantly develop a love for meal planning and making your own meals?
There is nothing wrong with a New Year resolution but if you are making a nutrition/weight-related resolution, why not start today?
If you think about, there are 9 more days until 2010. That's 9 days to eat a few more fruits and veggies, to plan your meals and snacks, to understand portions and learn how to control yourself around certain foods and to change up your current exercise routine (if you aren't exercising, start slow). For the next 9 days, commit to healthier eating and a more active lifestyle. If you start now, you will be 9 days ahead of the rest of population who sets unrealistic expectations for the upcoming year.
The holidays often bring stress, business and a change of routine. They also bring sweet treats, high fat mea…

Week in Pictures

What a great week. I went down to New Port Richey to spend a few days with my family. My brother came in from Pitt and it was the first time we were together since my wedding in Oct '08.










I kept myself very busy while I was away with the fam. I spent a few hours taping plyometric exercises for BeginnerTriathlete.com and someone wanted a little attention during my taping session...
(you might not be able to see this so I will work on this video link)

My good friend Laura ran her very first Marathon today! I had a great time coaching her and I could not have been more proud. Campy was soooo happy to see "aunt" Laura and after the race, we went to see Campy's BFF, Beethoven (bman). Also, a Big congrats to Mallory who ran her first half marathon in 1:40.15 (clock time). We have been working out her nutrition-related kinks and I'm super happy for her race performance today!









Karel is doing great...busy at the Trek store during this Holiday season. He's not letting the …