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SoWell on Sowal

Teresa avatar
SoWal Guide
75,473 views
okay my little fitness wannabees... here it is. and thanks for deciding on this thread name. After sharing our goals and strategies for fitness and weight reduction, we'll all be sowell on sowal!!!

Cork and I are doing at least one yoga/pilates class per week now. plus we bicycled the other day (almost killed me). and plan to do exercise on our own at home as well.

as far as diet and weight reduction, we haven't really gotten very far. I'm reading two current resources for motivation and just general info: Body for Life for Women (A Woman's plan for Physical and Mental Transformation) - Pamela Peeke, MD, and The Reality Diet (fight fat with fiber) - Schnur, MD. They are both really straightforward, no nonsense approaches to weight loss - and include a lot of info on weekly menus, exercise, etc.

I know that I will need a menu plan to follow in the first 3 months of my "transformation". If I have a reasonable menu to follow, then I don't mind shopping and cooking. Having it all planned out makes it easier for me, and it makes me eat things that I would otherwise avoid or not think about eating (it expands the culinary experience)...

What are your goals? I need to finish up some of my reading and then I plan to put my goals on paper, along with my plan to achieve them. I have also already started a food and exercise journal.

I'll be sharing some of this with you. I hope we can all share successes, questions, recipes, exercise tips, etc... hope to see you on here every day looking for motivation and at the same time giving support to all of us.. :D

Replies

1,558
Teresa avatar
SoWal GuideAuthor
#1302
Tootsie and DD (and Mango, too, if you're going to quit smoking), I'm not going to say what it is but just tell me when you have officially quit smoking and I'll send it to you in the mail.

Hint: It was so good I spent hours with it and I almost cried and will use it again and again...

Nobody should think what I think you may be thinking :nono1:

paula: I love when you say you cry over something... a sweet, happy, loving cry... :wub:
iwishiwasthere avatar
Beach Fanatic
#1303
Maybe you could build exercise into your day. Walking instead of taking an elevator, parking farther away, doing 10 minutes of exercise 3 times a day throughout the day. Your day sounds exhausting enough. Maybe little 5-minute meditation or yoga breaks?

Good idea for 10 minute walks....use those spare moments for something other than sitting mindlessly:funn:
DD avatar
SoWal Expert
#1304
Good idea for 10 minute walks....use those spare moments for something other than sitting mindlessly:funn:

From mindless to mindful.....courtesy of Paula!:biggrin:
Beach Crazy avatar
cracker
#1305
:floor: Oh Paula, you know us too well!!!!

Got my script today for the wellbutrin--along with the anticipated lecture--surprisingly though, he told me he'd give me any nicotine Rx I need...what a guy!!!

I also recommend Nicoderm CQ patches. I went by the directions to the letter. I didn't cut it short or anything. I do remember having a little trouble with sleeping at first but that leveled out and everything was ok. Go DD, Go DD!!!!!
Mango avatar
SoWal Insider
#1306
:floor: Oh Paula, you know us too well!!!!

Got my script today for the wellbutrin--along with the anticipated lecture--surprisingly though, he told me he'd give me any nicotine Rx I need...what a guy!!!

So, do you have a start date in mind DD. I believe the Wellbutrin needs a certain amount of time to build a level. :idontno:
I am calling my doctor today. He is soooo busy and I am hoping he gets back to me asap. Even though he is a general practitioner, he specializes in Lyme Disease, and he is booked for months in advance, so no office visit for me, but I am sure he will call when he gets a free moment since he has been at me for a year to quit smoking. He will do the happy dance. ;-)
Mango avatar
SoWal Insider
#1307
Quit Smoking Tip Sheet




  1. Quit cold turkey. In the long run it?s the easiest and most effective technique of smoking cessation.
  2. Do not carry cigarettes.
  3. Quit smoking one day at a time. Do not concern yourself with next year, next month, next week or even tomorrow. Concentrate on not smoking from the time you wake up until you go to sleep.
  4. Work on developing the attitude that you are doing yourself a favor by not smoking. Do not dwell on the idea that you are depriving yourself of a cigarette. You are ridding yourself of full-fledged smoking because you care enough about yourself to want to.
  5. Be proud that you are not smoking.
  6. Be aware that many routine situations will trigger the urge for a cigarette. Situations which will trigger a response include: drinking coffee, alcohol, sitting in a bar, social events with smoking friends, card games, the end of meals. Try to maintain your normal routine while quitting. If any event seems too tough, leave it and go back to it later. Do not feel you must give up any activity forever. Everything you did as a smoker, you will learn to do at least as well, and maybe better, as an ex-smoker.
  7. Make a list of all the reasons you want to quit smoking. Keep this list with you, preferably where you used to carry your cigarettes. When you find yourself reaching for a cigarette, take out your list and read it.
  8. Drink plenty of fruit juice the first three days. It will help flush nicotine out of your system.
  9. To help avoid weight gain, eat vegetables and fruit instead of candies and pastries. Celery and carrots can be used safely as short-term substitutes for cigarettes.
  10. If you are concerned about weight gain, do some moderate form of regular exercise. If you have not been exercising regularly, consult your physician for a practical exercise program which is safe for you.
  11. If you encounter a crisis, (e.g. a flat tire, flood, blizzard, family illness) while quitting, remember, smoking is no solution. Smoking will just complicate the original situation while creating another crisis, a relapse into the nicotine addiction.
  12. Consider yourself a ?smoke-a-holic.? One puff and you can become hooked again. No matter how long you have been off, don't think you can safely take a puff!
  13. Don't debate with yourself how much you want a cigarette. Ask yourself how do you feel about going back to your old level of consumption. Smoking is an all or nothing proposition.
  14. Save the money you usually spend on cigarettes and buy yourself something you really want after a week or a month. Save for a year and you can treat yourself to a vacation.
  15. Practice deep breathing exercises when you have a craving.
  16. Go places where you normally can't smoke, such as movies, libraries and no smoking sections of restaurants.
  17. Tell people around you that you have quit smoking.
  18. Remember that there are only two good reasons to take a puff once you quit. You decide you want to go back to your old level of consumption until smoking cripples and then kills you, or, you decide you really enjoy withdrawal and you want to make it last forever. As long as neither of these options appeal to you - NEVER TAKE ANOTHER PUFF
Found this on-line and I am printing it and hanging it everywhere! :biggrin:

​
Paula avatar
Beach Fanatic
#1308
Sounds like you're in the "I'm quitting smoking club", sometime this year to be the "I quit smoking" club... So, your name is on the "you'll get a present from Paula when you quit smoking list"...

PS: Tootsie -- I cry very easily, especially at sentimental, happy things. Even TV commercials and the kids like to watch me when something sentimental or sad is on TV to see if I'm crying! I was in Siesta Key with the family last weekend and I woke up early (as usual) and I went to the dock on the bay at sunrise and sat on a bench to read the paper. There were lots of little clouds in the sky tinted pink from the sunrise, a rainbow to my left, the sunrise to the right, a dolphin swimming by in front of me, and a huge bird flew down and sat not too far from me... I definitely soaked all that in (a bit teary-eyed) and, since it was Jan 1 and the dawn of the new year, I figured all that meant it was going to be a very good year! And since all the "signs" were peaceful signs, I think a very good year is going to mean getting my healthy-act together -- weight, exercise, meditation, mindfulness, yoga.
DD avatar
SoWal Expert
#1309
So, do you have a start date in mind DD. I believe the Wellbutrin needs a certain amount of time to build a level. :idontno:
I am calling my doctor today. He is soooo busy and I am hoping he gets back to me asap. Even though he is a general practitioner, he specializes in Lyme Disease, and he is booked for months in advance, so no office visit for me, but I am sure he will call when he gets a free moment since he has been at me for a year to quit smoking. He will do the happy dance. ;-)


I haven't decided on a date--let's pick one!!! And, yes, that's what my doc said, it takes a while for the wellbutrin to build up....PLUS...just think, I'll be in a better mood!!

__________________


Found this on-line and I am printing it and hanging it everywhere! :biggrin: ​

I'm printing too!!! Thanks, Mango!!

Sounds like you're in the "I'm quitting smoking club", sometime this year to be the "I quit smoking" club... So, your name is on the "you'll get a present from Paula when you quit smoking list"...

PS: Tootsie -- I cry very easily, especially at sentimental, happy things. Even TV commercials and the kids like to watch me when something sentimental or sad is on TV to see if I'm crying! I was in Siesta Key with the family last weekend and I woke up early (as usual) and I went to the dock on the bay at sunrise and sat on a bench to read the paper. There were lots of little clouds in the sky tinted pink from the sunrise, a rainbow to my left, the sunrise to the right, a dolphin swimming by in front of me, and a huge bird flew down and sat not too far from me... I definitely soaked all that in (a bit teary-eyed) and, since it was Jan 1 and the dawn of the new year, I figured all that meant it was going to be a very good year! And since all the "signs" were peaceful signs, I think a very good year is going to mean getting my healthy-act together -- weight, exercise, meditation, mindfulness, yoga.

Paula: I love this!
Mango avatar
SoWal Insider
#1310
I haven't decided on a date--let's pick one!!! And, yes, that's what my doc said, it takes a while for the wellbutrin to build up....PLUS...just think, I'll be in a better mood!!

It would be grayt to start our no smoking campaign together:wub: ,so I will call you and discuss, but not sure if you should wait until I am ready. I have other factors I have to consider in choice of medications, and my appt. with Dr. is not until 1/25 when I get back from SoWal.(made months ago in advance)
In the meantime, I am trying to cut back on smoking on my own. I also for some reason do not smoke much in SoWal, so hopefully by the time I get my real date in hand for total quitting, it might be a little easier for me. I walk alot on the beach and do not bring cigarettes with me and I do not smoke in the house, so it forces me to go outside. All that fresh air makes me feel grayt and I don't like ruining it with a ciggy.
I just realized this all sounds like an excuse for not setting a quit date :roll: , but I want to get all my ducks in a row. :idontno:
Gypsea avatar
Beach Fanatic
#1311
On ivillage they have a new weight lose challenge called Do It For Good. It looks like a good program and a good way to start the new year.
ShallowsNole avatar
Beach Fanatic
#1312
Quit Smoking Tip Sheet



  1. Quit cold turkey. In the long run it?s the easiest and most effective technique of smoking cessation.
  2. Do not carry cigarettes.
  3. Quit smoking one day at a time. Do not concern yourself with next year, next month, next week or even tomorrow. Concentrate on not smoking from the time you wake up until you go to sleep.
  4. Work on developing the attitude that you are doing yourself a favor by not smoking. Do not dwell on the idea that you are depriving yourself of a cigarette. You are ridding yourself of full-fledged smoking because you care enough about yourself to want to.
  5. Be proud that you are not smoking.
  6. Be aware that many routine situations will trigger the urge for a cigarette. Situations which will trigger a response include: drinking coffee, alcohol, sitting in a bar, social events with smoking friends, card games, the end of meals. Try to maintain your normal routine while quitting. If any event seems too tough, leave it and go back to it later. Do not feel you must give up any activity forever. Everything you did as a smoker, you will learn to do at least as well, and maybe better, as an ex-smoker.
  7. Make a list of all the reasons you want to quit smoking. Keep this list with you, preferably where you used to carry your cigarettes. When you find yourself reaching for a cigarette, take out your list and read it.
  8. Drink plenty of fruit juice the first three days. It will help flush nicotine out of your system.
  9. To help avoid weight gain, eat vegetables and fruit instead of candies and pastries. Celery and carrots can be used safely as short-term substitutes for cigarettes.
  10. If you are concerned about weight gain, do some moderate form of regular exercise. If you have not been exercising regularly, consult your physician for a practical exercise program which is safe for you.
  11. If you encounter a crisis, (e.g. a flat tire, flood, blizzard, family illness) while quitting, remember, smoking is no solution. Smoking will just complicate the original situation while creating another crisis, a relapse into the nicotine addiction.
  12. Consider yourself a ?smoke-a-holic.? One puff and you can become hooked again. No matter how long you have been off, don't think you can safely take a puff!
  13. Don't debate with yourself how much you want a cigarette. Ask yourself how do you feel about going back to your old level of consumption. Smoking is an all or nothing proposition.
  14. Save the money you usually spend on cigarettes and buy yourself something you really want after a week or a month. Save for a year and you can treat yourself to a vacation.
  15. Practice deep breathing exercises when you have a craving.
  16. Go places where you normally can't smoke, such as movies, libraries and no smoking sections of restaurants.
  17. Tell people around you that you have quit smoking.
  18. Remember that there are only two good reasons to take a puff once you quit. You decide you want to go back to your old level of consumption until smoking cripples and then kills you, or, you decide you really enjoy withdrawal and you want to make it last forever. As long as neither of these options appeal to you - NEVER TAKE ANOTHER PUFF
Found this on-line and I am printing it and hanging it everywhere! :biggrin:

​

What an awesome preparation tool. I personally proved #11, #12 and #13 three times before I finally put them down. Even so, I don't dare think "Oh, I'll just have a puff for old times' sake" because I can't have just one. After I quit choking, I'd reach for another one.

But I whole-heartedly recommend Wellbutrin/Zyban and either patches or gum, and maybe something to hold as a crutch. Cold turkey worked when I was in the hospital and when I was pregnant (that is, until I thought "I'll have just one!") There is no sense being uncomfortable when you don't have to be. :D
Beach Crazy avatar
cracker
#1313
But I whole-heartedly recommend Wellbutrin/Zyban and either patches or gum, and maybe something to hold as a crutch. Cold turkey worked when I was in the hospital and when I was pregnant (that is, until I thought "I'll have just one!") There is no sense being uncomfortable when you don't have to be. :D[/quote]


Yes, both for sure....
Ocean Lover avatar
bean
#1314
I am joining and going to my first Weight Watchers meeting on Monday morning. I've counted points before and lost a few pounds but never joined and attended meetings. I'm looking forward to it and I think I'm finally ready. Since Fall I've probably gained 10 pounds and I was already 10 pounds more than I wanted to be so now I need to lose about 20. We'll see what the official word is Monday. Is anyone else going to use Weight Watchers?
DD avatar
SoWal Expert
#1315
I am joining and going to my first Weight Watchers meeting on Monday morning. I've counted points before and lost a few pounds but never joined and attended meetings. I'm looking forward to it and I think I'm finally ready. Since Fall I've probably gained 10 pounds and I was already 10 pounds more than I wanted to be so now I need to lose about 20. We'll see what the official word is Monday. Is anyone else going to use Weight Watchers?

OL, I joined WW Online back in Aug/Sept, but heck, I never went on there! :bang: I keep getting emails from them to re-join for cheap, so I may do that. I find all sorts of excuses not to go to the meetings, and when I did go, it was in the evenings. I think if I went in the mornings, I would do better, but no time/meeting in the early morning. I'm a tellin' ya, my job keeps me from doing a lot of things---how's that for a good excuse?:blush:
iwishiwasthere avatar
Beach Fanatic
#1316
I am joining and going to my first Weight Watchers meeting on Monday morning. I've counted points before and lost a few pounds but never joined and attended meetings. I'm looking forward to it and I think I'm finally ready. Since Fall I've probably gained 10 pounds and I was already 10 pounds more than I wanted to be so now I need to lose about 20. We'll see what the official word is Monday. Is anyone else going to use Weight Watchers?


I tried it back in the fall, lost 8 pounds, but it has too many options for me. South Beach, healthy eating, is my best program. My daughter has done well on WW....it is a lifestyle for her. She did not have much to lose, but it allowed her the choices for her daily routine. You will do well with WW if you count carefully. It really made me pay atttention to portion size.
Teresa avatar
SoWal GuideAuthor
#1317
Sounds like you're in the "I'm quitting smoking club", sometime this year to be the "I quit smoking" club... So, your name is on the "you'll get a present from Paula when you quit smoking list"...

PS: Tootsie -- I cry very easily, especially at sentimental, happy things. Even TV commercials and the kids like to watch me when something sentimental or sad is on TV to see if I'm crying! I was in Siesta Key with the family last weekend and I woke up early (as usual) and I went to the dock on the bay at sunrise and sat on a bench to read the paper. There were lots of little clouds in the sky tinted pink from the sunrise, a rainbow to my left, the sunrise to the right, a dolphin swimming by in front of me, and a huge bird flew down and sat not too far from me... I definitely soaked all that in (a bit teary-eyed) and, since it was Jan 1 and the dawn of the new year, I figured all that meant it was going to be a very good year! And since all the "signs" were peaceful signs, I think a very good year is going to mean getting my healthy-act together -- weight, exercise, meditation, mindfulness, yoga.

:wub:
Ocean Lover avatar
bean
#1318
I tried it back in the fall, lost 8 pounds, but it has too many options for me. South Beach, healthy eating, is my best program. My daughter has done well on WW....it is a lifestyle for her. She did not have much to lose, but it allowed her the choices for her daily routine. You will do well with WW if you count carefully. It really made me pay atttention to portion size.

I hope so. I lost 8 lbs on South Beach over a year ago. My only complaint with SB is the lack of energy. Everyday about 4:00 I just wanted to take a nice long nap!!! ( and never could of course!)
shakennotstirred avatar
Beach Fanatic
#1319
I am joining and going to my first Weight Watchers meeting on Monday morning. I've counted points before and lost a few pounds but never joined and attended meetings. I'm looking forward to it and I think I'm finally ready. Since Fall I've probably gained 10 pounds and I was already 10 pounds more than I wanted to be so now I need to lose about 20. We'll see what the official word is Monday. Is anyone else going to use Weight Watchers?

OL - 2 friends of mine went on WW in the summer/fall & each has lost 20+ pounds. Both had tried counting points before without attending the meetings & both have said that they are making better progress with the meetings as they feel accountable to someone with the weigh-ins. Good luck!
Ocean Lover avatar
bean
#1320
My first WW meeting is in a little over 12 hours. I plan on going grocery shopping afterwards. I have warned my family that things are going to change! I have the book You! On a Diet and I've been reading it this weekend. I may not be very popular around here for a bit ( mainly with Dylan) but they will thank me later! I had to stop for milk tonight and Healthy Choice dinners were on sale. I bought some for those times when I need a meal quick.

DD, I was happy to find a morning meeting that worked out for me! :clap_1:

Shaken, I'm hoping I have at least half the success of your friends!

Edited

Pantone383 avatar
Beach Comber
#1321
WOW! I'm glad to know there are alot of other SoWallers out there who are giving the ol' ciggy's the ax. It's my #1 resolution too and even though I've quit before for a few years at a time, it's harder this time around:idontno:. I've got a calendar on my fridge and for every day that I don't smoke, I draw a "no smoking" sign (a little circle with a slash) on that day. I feel proud of myself when I can add another day and because it's on the fridge for all to see, it keeps me accountable. GOOD LUCK EVERYBODY!!
DD avatar
SoWal Expert
#1322
WOW! I'm glad to know there are alot of other SoWallers out there who are giving the ol' ciggy's the ax. It's my #1 resolution too and even though I've quit before for a few years at a time, it's harder this time around:idontno:. I've got a calendar on my fridge and for every day that I don't smoke, I draw a "no smoking" sign (a little circle with a slash) on that day. I feel proud of myself when I can add another day and because it's on the fridge for all to see, it keeps me accountable. GOOD LUCK EVERYBODY!!

So I take it you've already quit. Good for you!!!:clap_1: I'm still workin' up to it....gotta get with Mango and pick a date.
SoWal Insider
#1323
I am going to start The Fat Smash Diet (Dr. Ian Smith) from The Celebrity Fit Club.

I've also started seeing a physical therapist for some severe low back pain I've had for about 3 years, which has prevented me from walking for exercise or from doing ANY exercise for that matter. I'm hoping to get back to a normal life without pain, lose some weight, be healthy again.

I'll be visiting this thread regularly now...
DD avatar
SoWal Expert
#1324
I am going to start The Fat Smash Diet (Dr. Ian Smith) from The Celebrity Fit Club.

I've also started seeing a physical therapist for some severe low back pain I've had for about 3 years, which has prevented me from walking for exercise or from doing ANY exercise for that matter. I'm hoping to get back to a normal life without pain, lose some weight, be healthy again.

I'll be visiting this thread regularly now...

:clap_1:
Hope the therapist can help your back!! I know my back just has minor pain, it drives me nuts!!
Glad you're gonna join us!
SoWal Insider
#1325
:clap_1:
Hope the therapist can help your back!! I know my back just has minor pain, it drives me nuts!!
Glad you're gonna join us!
You are so sweet. Thanks!:wub:
Beachbummette avatar
SoWal Insider
#1326
I'm in! DD we need to be in shape by Vegas Baby! I am going to the gym tomorrow and at least three times per week....i have done every diet but seem to do best on South Beach....do we have to cut out the martinis and wine?!:shock:

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