Tag Archives: sigg bottles

Five New Habits This Month

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Weight Release Update #2 – They say that it takes 21 days to change a habit. This is Day21 for me in changing how I workout, eat and look at releasing the extra pounds I put on in 2012. Here are five of the habits that I’ve been working hard at changing this month…

  1. Eat Less – Move More. My weight-release philosophy is quite simple, it was shared with me by my mother ,and my older sister. That’s it – Eat Less, Move More.
    I’m by no means a fitness or nutrition guru, but I’ve picked up my fair share of tips over the past 41 years. I’m happy to share my “ah-ha moments” with you over the coming weeks/months of my personal journey. The retirees at the mall show me every day that if I get moving NOW… I’ll keep moving well into my 60s, 70s and 80s. I want to live to be 100, so I know that I’ve got to get active, and stay active every day between now and then.
  2. The Sigg Bottle Is Your Friend. I usually don’t stock juice in our fridge. My husband and I prefer to use our 1L Sigg bottles and to drink water (tap water), either straight-up, or with a squeeze of organic lemon juice, or with Mio/Crystal Light. I changed my juice-habit many years ago, so I find it quite easy to drink 2 to 3 litres of water per day. When I’m walking I carry a Sigg bottle of very cold water to hydrate me throughout my workout. Yes… I CAN drink water and walk at the same time!Of note, I have heard that most of the time when you think you’re hungry, your body is actually thirsty. So I try to drink a glass of water, instead of opening the fridge and grabbing a snack. But if I’m still hungry after that, I try to keep some healthy snacks of pre-cut fruit/veggies front and centre in my fridge. I like the meal plan where you eat 6 smaller meals a day.

    1L Sigg bottles are your best friend. I have a few and place them around the house for easy access to my water, great for traveling too.

    1L Sigg bottles are your best friend. I have a few and place them around the house for easy access to my water, great for traveling too.

  3. Make Breakfast Simple. I switched back to a weight-release-proven smoothie recipe using Lean Fit’s Whey Protein Powder, Frozen Berries (Strawberries or Blueberries), Agave Nectar and Skim Milk. One of my girlfriends shared this trick with me last year while she was shaping up, and it totally worked for her. You can read more about how to make that smoothie recipe on one of my previous blog posts. These smoothies taste very much like a milkshake if you blend them long enough.If you detest the grittiness of a typical protein shake, then this is the right brand of protein powder for you. This powder does not contain fibre, plus as a bonus, it’s low-carb (2g). And how else can you ingest 25g of protein first thing in the morning? I find having a high protein breakfast keeps me fuller, longer during the day. I get mine at Costco for about $40 for a 2kg container, which lasts me 2+ months. And when I’m busy writing, or running off to afternoon meetings, I’ll sometimes have a smoothie for lunch, but not very often.
  4. Downsize Your Dinner Plate. We have been using these Correlle Stoneware plates for many years. This year I decide that instead of using the 11.5 inch dinner plate for eating supper off of each night, that my husband and I would begin using the 8.5 inch lunch plate instead. We also focus on eating 3:1 vegetables to meat, or 2/3 of the plates for healthy veggies or salad, and 1/3 of the plate for protein.

    Bigger is NOT better. Our portion control is out of whack in North America. Focus on using plates that are 9-inches or smaller for your meals.

    Bigger is NOT better. Our portion control is out of whack in North America. Focus on using plates that are 9-inches or smaller for your meals.

  5. Don’t Deprive Yourself. You don’t need to deprive yourself of your favourite meal, snack, or treat/dessert – you just need to remember to eat in moderation. My weakness is pretzels, but I can allow myself ONE serving size of 13 pretzels as a snack every once in awhile. I’ve portioned them out to cut down on my mindless eating while watching my favourite show.
    Yes, you CAN have a treat every once in awhile, in moderation. Try portioned out your snacks, or just one treat, like a truffle.

    Yes, you CAN have a treat every once in awhile, in moderation. Try portioned out your snacks, or just one treat, like a truffle.

    As a chocoholic, you bet your bottom dollar that I’m not giving up my truffles! I allow myself one truffle, every few days when I have a sweets craving.By the way, did you know that LunchFor1.com is hosting Winnipeg’s 1st Annual Chocoholics’ Buffet at The Gates on Roblin Ballroom. This fundraiser benefiting the United Way of Winnipeg is an all-you-can-eat dessert bar of the very best chocolate desserts that our local chefs have to offer. If you’re interested in attending, you can buy tickets online here and join us on Saturday, April 20th, 2013.

    Winnipeg's 1st Annual Chocoholics' Buffet - This is a No Calorie Zone

    One night of indulgence! I’ll be working out hard between now and April 20th so that I can enjoy all the goodies.

    So enjoy my Weight Release Updates in addition to my healthier LunchFor1 posts. I hope that my suggestions can help you to shed a few pounds in the coming months of 2013. Please feel free to  share your own success stories and tips in the comments area below. Or keep me posted on your own progress via Twitter (@LunchFor1), on my Facebook Page, or by subscribing and following me on my blog.

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Weight Release Update #3
Five Things You Can Easily Switch & Lose For Good
(coming soon)

How to Lose 7+ Pounds in Two Weeks… Mall-Walking!

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Weight Release Update #1 – I have the same New Years’ Resolution as most people… to take off a bit of weight. 2012 was a rough year for me, and having just recovered from surgery last Fall, I was keen to get moving again.

Like Nike says... "JUST DO IT" - strap on your runners and go!

Like Nike says… “JUST DO IT” – strap on your runners and go!

So I hit the ground ‘walking’ on January 2nd, and so far I’ve logged  45 kms of walk-time in a nice warm environment – at the mall, NOT the gym. I’ve been meaning for weeks to post about this Resolution, and to introduce some of my “weight-release” strategies to my readers – so here goes…

I was quite successful three years ago in losing 50+ pounds, but due to some pesky, ongoing health issues, it’s time for me to re-commit to staying in shape.

To better describe my philosophy of weight release vs. weight loss, you have to think of what you want to do when you lose something – like your car keys, or your wallet.

You keys and wallet are important things to find if you've lost them, but extra pounds... they can stay lost in my books.

Your keys and wallet are important things to find if you’ve lost them, but extra pounds… they can stay lost in my books.

You really want to find them again, and put them in your pocket, don’t you? So why do we call it Weight Loss? Do you REALLY want to find those pounds again??? I think not. So this year I’m practicing a mind shift on my self-talk, and selecting to release my extra weight, with the hopes that I will never, ever find it again!

As I’m not much of a gym-joining type of person, I decided to think ‘outside the box’ in regards to my daily fitness routine. I was invited by a very active girlfriend to mall-walk before Christmas. I SO enjoyed the experience that I thought I’d make mall-walking my new, four times a week habit. So here’s my story on how I lost 7+ pounds in the first two weeks of 2013.

On January 2nd at 7am, I walked through the doors of Winnipeg’s Polo Park Mall, not knowing what to expect. But I knew “if it was going to be, it was up to me”.

I’ve never been shy of meeting strangers, or of doing stuff by myself, so it was with a positive attitude, a friendly smile on my face, and my trusty pedometer that I set off on a new fitness adventure. I checked my coat, slipped in my iPhone ear buds, and took off for a couple laps around the mall.

Did you know that the upstairs “track” at Polo Park Mall
measures 0.5 miles from Moxies to The Bay?

Most local Winnipeggers may not know that Polo Park Mall opens at 7am for mall-walking. You can actually go in and see what happens in the mall in the mornings before the stores open for business – I find it all so fascinating.

Plus you can’t beat the scenery! Window-shopping AND exercising together in one package – sweet! If you’re like me, then striding along on a treadmill, even with a TV to watch, is only interesting for so long. But every day at the mall the windows change, the people change, but the temperature stays constant. AND as a bonus you can learn all about the sales that are happening!

As I’ve already stated, so far in 2013, I’ve walked 45 kms – that’s more than a marathon(42.2kms). Thinking back, I probably didn’t log 45 kms of exercise in all of 2012!

I walk between 45 and 75 minutes per day, about 2 to 4 miles. My current record is 7,795 steps in 75 minutes, which is about 4.18 miles, but my goal is 10,000 steps on each visit. Will you take this challenge with me?

The length of my walk and my motivation depends on my mood, my playlist, and my upcoming morning schedule. But after weighing in last Wednesday, for the 1st time since New Years Day, I was shocked to see that I’d already released 7.4lbs by adopting these five new habits along with my mall-walking. And that was totally motivating to go the extra mile – literally!

So if you like walking, and want to shed a few pounds before the weather here in Winnipeg warms up, please consider joining the Polo Park Mall Walkers Club on Facebook, and come out a few mornings a week to join in the camaraderie. This group is open to everyone, of all ages – the mall-walkers at Polo Park are a very friendly bunch.

We meet upstairs, above centre court, at Club Monaco at 7am Monday to Thursday mornings. If that time doesn’t work for your schedule, then pop into the mall before opening any morning, including Saturdays. They are open to the public for mall-walking 6 days a week at 7am, it’s also easy on your pocketbook if you conclude your walk before 10am when the stores open. And if Polo Park isn’t convenient, then call your local mall and see if they have a mall-walking program, and if not, suggest it to them. Hope to see you at the mall!

Coming Monday: Weight Release Update #2 – Adopt Five New Habits This Month

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Please enjoy my Weight Release Updates, in addition to my healthier LunchFor1 posts.
I hope that my suggestions can help you to shed a few pounds in 2013.

Please keep me posted on your own progress via Twitter, on my Facebook Page,
or by subscribing and following me on my blog. Followers of my blog
will be eligible for special contests which I will reveal soon.

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And feel free to  share your own success stories about your
New Years Resolution and exercise tips in the Comments area below.