Motivation Pictures

Dig out one of those pictures of when you were fit and healthy, and hang it up somewhere where you will see it.  But don't leave it alone.  Take a picture of yourself right now, and put them together, side by side.  (Or if you would like, just put up a picture of you now).

What can be more motivating than a picture of how you look now, and how you want to look again?

This is hard for me to do, because I dislike seeing pictures of my current weight.  However, I believe it is going to be the most effective way for me to break out of my denial.

To take a few steps further, and to embrace my "Honest Weight Loss" I am going to post both pictures here on the blog.


This was actually kind of hard for me.  For the last few years, I have done my best to avoid getting my picture taken.  I am usually the one behind the camera.  Really, that is sad, one day, my kids will wonder where on earth their mother was when they were young.  So, I am going to change, and I am going to lose weight, so I don't feel emberassed to be in pictures any more.

After the first eight weeks, I will update the my now current picture with one showing my progress!  After each milestone is met, I will update, and hopefully I'll melt down closer and closer to that wonderful picture of me fit and thin!

Happy Losing!

Evelyn Campbell Curtis

Week 1 Weight and Measurements

Here comes the true honesty.  Even my driver's license is not this honest... yes my driver's license is a liar.

Keep track of your weight and measurements.  I would recommend keeping a weight loss journal where you document what you eat, how often, and what your exercise routines are.  You should keep goals in this notebook, and all other things that you want to accomplish.  If you do not write down your goals, then you will not follow through with them!

My measurements in inches
Neck:  16.5"
Biceps: 16"
Bust:  52.5"
Waist: 54"
Hips:  52"
Thigh: 32"

My Weight: 
284 LBS - I was pleasantly surprised to find that I had already lost 5 pounds, and I hadn't even been following the program.  The one thing that I had cut out was no soda.  

My Height:
6 ft

My next measurement update will be Week 2: Monday the 9th of October, 2011.

Happy Losing!

Evelyn Campbell Curtis

PS  Oh my word, I have never disclosed my weight before.  It was difficult to enter it in.  How are you doing with your honest weight loss?

The Exercise Plan

I better start off by saying that I am not a professional.  I am not a trainer, and I do not have any papers stating that I am authorized to give anyone fitness advice.  If you feel like you need to check with your doctor before you begin a rigorous work out program, then please do.  I may not be fit now, but I used to be.  I feel like I know how to work out, in a way that it benefits my body.  So take my work out plan as a base, and make yours fit your own personal abilities.

The trick with the exercise portion of the program is to get your heart rate up for at least 20 minutes a day.  Now, that does not mean, 5 minutes here, and 5 minutes there.  It means that you go outside, to the gym, or where ever you are going to exercise and you push yourself for AT LEAST 20 minutes.  More is obviously better.

Each week, you get 1 day off from exercising.  You can choose any day that you want.  I choose Sunday, because I believe that Sunday is the sabbath, and working out is not keeping it holy.

Source: shapefit.com via Evelyn on Pinterest

This is what my focus each day will be.

Day 1: For me is Monday
Cardio
Abs/Core

Day 2:

Cardio
Arms
Abs/Core

Day 3:
Cardio
Legs

Day 4:
Cardio
Abs/Core

Day 5:
Cardio
Legs
Abs/Core

Day 6:
Fun/Sports
Abs/Core

Day 7:
Day off

Doing cardio is how you are going to burn the most calories.  It is how you are going to build up your endurance, and in the end become more physically fit.  It is very important part of losing weight.  Not only that, doing cardiovascular workouts will strengthen your heart and increase your lung capacity.  With each time of doing cardio, it will get easier.  Here are two links to websites containing information about cardio workouts.  Cardio 101  Shapefit

Where do you start?  Check out those two websites for ideas.  You can find cardio workout videos online, and how tos, and what not to dos.

If you are going to a gym, then find out what kind of classes that they offer.  Many offer aerobics, dance classes, spinning classes (one of my favorites fyi).

Second element of a workout is strengthening your core.  Once you get your core strong, back pain will go away.  For me, often times, when I walk/run, my back begins to hurt.  That is because my core is not strong enough yet.  My back muscles are over compensating for the support that my core is not giving.  Nearly every day, core exercises are a must.  Random Abs on facebook is where I get different core work outs every day.  I will share the newest ab workout every day on my Honest Weight Loss facebook page.  You can also get those posts on Twitter (two great ways to follow my blog).

My blog will have all of the links to the websites that I utilize the most listed in the side bar.

For arm exercises, and leg exercises, I will post those as I do them or learn of them.  I already have a few in my arsenal.

That is all I can think of for now.  If I left out any details, please let me know.

Workout ideas!

Happy losing!

Evelyn Campbell Curtis

Exercise Ideas

Here are a list of ideas for workouts that you can do.

Source: weightlossandgain.com via Evelyn on Pinterest

Cardio
-Walking - exert yourself by making it a brisk pace.  Remember we want to raise our heart rate!
-Jogging - ultimately, it is my goal to be able to jog non-stop.
-Sprints
-Latters
-Jump Rope
-Hiking
-Aerobics
-Zumba
-Spinning - I love spinning.  It is a great workout, and the low impact cardio is great.
-Jazzercise - My friend is an instructor here locally.
-Swimming - another low impact workout.
There are many more cardio workouts than this.  Tailor your workout to what you like to do, and to what you are able to do.  But remember, only you can push yourself to work hard!  So, don't skimp!

Core
-Crunches
-Leg lifts
-Sit ups
-Yoga - there are yoga and pilates videos located on hulu for free with Denise Austin.
-Pilates - there are so many free options online.  You just have to look.
-Random Abs
Again, this is a small list of core exercises.  For more details visit Random Abs website.  You will receive access to videos showing you what each exercise looks like.

Upper Body
-Pushups
-Pull ups
-Weights - no weights? then start with using a resistance band.  You can purchase one at walmart.
            -If you are working out at a gym, please get assistance from someone who is experienced before you just delve into working out with weights.  We don't want any injury, as it will prolong the weight loss plan!
-Baby! - I like to use my baby as a weight.  He is about 20lbs, so it is a great weight to burn fat, and tone.
I have not listed all options, I will be googling more options and posting them as time goes on.

Lower Body
-Lunges
-Squats
-Wall sits
-Jump roping
Again, not all options, I will be googling more options and posting as I try and find them.

Fun
-Volleyball
-Basketball
-Tennis
-Racketball
-Softball
-Soccer
-Walk with family
-Swimming
-Dancing
Whatever gets you on your feet, and for me, with my family, is a great way to have fun and exercise.  There are many more activities to participate in, these are just my favorite!

Remember, if you are like me, and needing to lose a lot of weight, you can use your own body as resistance.  If you have any suggestions for workouts, please comment or email me those options!

I will post videos in time demonstrating to do certain workouts, like using a resistance band, and how to do squats.  I will not usually be the one to do the video, it will most likely be one that I find that helps me.

REMEMBER TO ALWAYS STRETCH BEFORE AND AFTER ANY WORKOUT!

Any questions?  Please email or post a comment!

Happy Losing!

Evelyn Campbell Curtis

PS  Please share this with your friends and family!