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Maintenance 101

For those who have reached their target weight and want to stay there.

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Re: Maintenance 101

Postby Blitz » Sun Oct 05, 2014 3:35 am

Thought 29
Embrace the support of others

Many of us made the mistake of isolating ourselves from the support of others during our weight loss.
We treated our being overweight as a secret shame to be kept hidden from others (as if that was really possible!).
By doing so we made it tougher on ourselves by cutting ourselves off from valuable help and encouragement.
One of the most rewarding aspects of my weight loss journey was the realisation that there were people of good will in my life ready to man the barricades. I was not alone.

Once you’ve crossed over to the maintenance side it is tempting to become too independent and try to keep support at arm’s length.
We are now the “experts” and the gurus of weight loss who have got it all worked out.
We get prideful and cocky...and if we are not careful miss the danger signs, slide into sloppy practise and head to disaster.
In this prideful isolated state how can we seek help and support and admit that perhaps we don’t know everything?
This is the lonely road that leads to despair.

We must keep up our network of help and encouragement to combat this.
The journey is too hard without those wonderful people who care enough to tell you want you need to know – when you need to hear it.
They are a big part of our success...and our success will continue so long as they can play their part.


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
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Re: Maintenance 101

Postby Blitz » Sun Oct 05, 2014 3:43 am

Thought 30
A new body means new ways.

Towards the end of my weight loss, a kindly woman at church gently told me that I should now start walking like a skinny person.
She pointed out to me that I walked with a rolling gait as if I was still carrying those 87 kilos that I had lost.
I looked at the tread of my shoes and found that she was right. One side of each shoe showed excessive wear.
From that time on I made a conscious effort to walk with a purposeful and erect gait.
When I was losing weight I would wear out a pair of walking shoes in a month due to the way I waddled.
The same type of shoes now last a year with my improved walking style.
My wife noted a while back that in shopping centres she had to walk very slowly in order for me to keep up with her.
Nowadays she has to gallop to keep up with me!

This week I went tenpin bowling with my daughter. I couldn’t believe how badly I was bowling.
I don’t claim to be a great bowler but my usual game would normally yield at least one or two strikes.
This time so many of my bowls went into the gutter...I even managed on one turn to gutter both my bowls and score nothing.
In the midst of this horror game suddenly I had the realisation why I was playing like a novice.
I hadn’t gone bowling since I’ve lost my weight. No wonder I was bowling so badly – I was bowling with a new body.
All my skills were honed throwing a bowl down the alley with a body twice the size to the one I was using now.
I have to re-learn how to bowl with my new body now.

I don’t know why this should have surprised me.
As a performer I learnt ages ago that not only were my audiences perceiving me differently but that I also moved differently on stage as well.
I had to adjust my stage personae and material in order to maximise their reactions.
This new performer had to learn new ways.
So too it is with all of us and our new lives.
We must be prepared to learn things anew, to change and find our new selves in our new lives.


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
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Re: Maintenance 101

Postby Blitz » Tue Oct 07, 2014 6:26 am

Thought 31
Don’t let food weigh your mind down.

There is a cartoon by Charles Shultz of Snoopy standing on a set of scales with his supper dish perched on his head. In this simple drawing Schultz has captured the inner world of a lot of us. We make a great show of the importance of losing/maintaining our weight but what dominates our thinking is food.

The other day an ad was on advertising Weetbix. The spiel mentioned that it was a great breakfast and- late night snack! My wife and I looked at each other not believing that they had the audacity to expand their market in such a blatant irresponsible way. I said that we shouldn’t really be surprised as it was something that I use to regularly eat when I was obese as a late night snack and that with warmed up milk it was very satisfying. The conversation shifted to junk food in general with my wife saying that it didn’t tempt her at all. While we were talking I was bombarded in my mind with images of the past and I had to confess that it these foods still tempt me.

Shortly after, my wife left for bed leaving me alone with my thoughts. It was then that I realised that I had let my head dwell on it too long and that they had got inside my head. I started to feel sorry for myself that I couldn’t eat junk food like everyone else. How it was unfair that I just couldn’t eat huge amounts of food and that I had to be mindful of what I ate and how much of it. It was with a sudden clarity that I could see the slippery slope that I was laying before me and had to spend the rest of the evening actively combating this wrongful thinking.

Just like an ex-alcoholic has to abstain from booze, the former drug addict needs to steer away from any part of the drug culture and the censored addict/pervert must refrain from pornographic images that will feed the obsessions; we too must keep our minds off food. We must fill our minds with other things because if we don’t they will weigh our minds down – and that will end up being weighed on the scales.


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
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Blitz
 
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Re: Maintenance 101

Postby Blitz » Wed Oct 08, 2014 4:01 am

Thought 32
No excuses – ever.

No one ever likes to take responsibility for failure.
We often find ourselves explaining or justifying our actions in an attempt to excuse or minimise our part.

I use to visit a good friend of mine every Friday morning.
We would scarf down cream donuts and tea as we would talk about our shared obsession – magic. A lot has changed since those days.
This was before I did something about my weight; indeed this was before my daughter was even born (she has just turned thirteen).
One Friday I remember very well. Before going to my friend’s house I had just received in the mail a speeding fine and notification of loss of demerit points. I was pretty fired up on the subject and spent a good half hour unloading my wrath of the injustice of hidden speed cameras and the unfairness of where they are placed. Finally my friend spoke out in exasperation, “Look Kim – I wish I could do something about it – but I can’t!”
It was enough to shut me up and pull my head in. No excuses...it is what it is. No use complaining about it - just get on with it.

We like to find excuses for our failures. “I didn’t exercise today because I’ve hurt my knee”. Or “they didn’t have anything healthy on sale so I had to eat that Super Hog double beef burger with the lot served with the giant deluxe side order of extra greased fries and the Handy Dandy Bucket size cola drink to wash it all down”. If we were honest with ourselves these explanations are just dressed up excuses for poor actions.

Sure, having an injury or finding we are in a place that doesn’t sell healthy food are legitimate events but our actions and complaining about them are not. Having a knee injury doesn’t necessary mean no exercise at all. You can still exercise other parts of your body or do some work in the pool to minimise joint impact. Similarly, some forward preparation and foresight should have had you at the ready with some healthy food in case there was none available. In any case, forgoing a little food for a little while shouldn’t find you “starving to death”. Not to mention – there really is no justification for indulging in such excessiveness.

Let’s stop making excuses for our mistakes and failures.
Let us instead lead worthy lives.


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
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Blitz
 
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Joined: Tue Sep 18, 2012 7:05 pm
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Re: Maintenance 101

Postby Blitz » Fri Oct 10, 2014 5:38 am

Thought 33
Enjoy the process.

It has been said that “we do the things we want to do”. To make maintenance successful we have to make its process enjoyable or at the very least liveable. This means that the perimeters of our exercise and food intake must be set to that standard.

In exercise, that means finding activities that I enjoy doing. I enjoy jogging very late at night or real early in the morning listening to music. I do not like to run when the sun is up so I avoid doing it. Unfortunately the demands on my life make very early morning jogs hard to fit in but I can accommodate the night time jogs without any problems.

My usual daily exercise is 90 minutes on the exercise bike. While it is true that I don’t greatly enjoy exercising on the bike – I can tolerate it. It is a convent exercise that I can do at home and isn’t dependent on weather conditions. Also I can combine it with something that I do enjoy – watching DVDs and TV. So this exercise option falls into “the liveable” category.

Food wise, I enjoy eating my snacks and eat more than I should. If I cut down on the amount I have I probably could cut at least 30 minutes from my daily exercise. But because I enjoy the amount I have daily I’m prepared to do those 30 extra minutes and that keeps the whole lifestyle liveable and enjoyable.


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
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Blitz
 
Posts: 3337
Joined: Tue Sep 18, 2012 7:05 pm
Location: Perth WA

Re: Maintenance 101

Postby Blitz » Sat Oct 11, 2014 5:25 am

Thought 34
Maintenance-land is not Disneyland.

On Sunday nights when a boy, our whole family would gather around the (black and white) TV set and watched ‘The Wonderful World of Disney’. It was through this show that I came to long to visit that magical kingdom – Disneyland. As I grew older that longing grew less as reality set in. I knew in my heart of hearts that the reality of the place could never match the fantasy in my head. In my head it is peopled by the Disney characters, Walt and me. In reality the place receives on average over 40,000 people per day. On busy days it is nearly twice that number and the waiting line for popular rides could be over an hour long. So as perfect as it is, it will never live up to my expectations.

I believe why do so many people fail in maintenance is because they don’t have a realistic view of what life would be like after reaching goal. Somehow they have caught themselves in a mind trap – believing that once that is achieved the rest of their lives will suddenly obtain perfection.

Life is not a fantasy Disneyland. The reality of maintenance is that while many aspects of your life will be better (which is why I always harp on about a “better future”); it will still not be perfect.

If you had perfect weight, perfect good looks, perfect financial security or the perfect partner, the reality would be that it would not guarantee happiness. Happiness is something that is developed from within and all these things are externals.

Successful maintenance is understanding this and dealing with the realism of life with honesty and not expecting a fairytale ending.


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
User avatar
Blitz
 
Posts: 3337
Joined: Tue Sep 18, 2012 7:05 pm
Location: Perth WA

Re: Maintenance 101

Postby DD Diva » Sat Oct 11, 2014 9:12 am

Blitz wrote:Thought 34
Maintenance-land is not Disneyland.

On Sunday nights when a boy, our whole family would gather around the (black and white) TV set and watched ‘The Wonderful World of Disney’. It was through this show that I came to long to visit that magical kingdom – Disneyland. As I grew older that longing grew less as reality set in. I knew in my heart of hearts that the reality of the place could never match the fantasy in my head. In my head it is peopled by the Disney characters, Walt and me. In reality the place receives on average over 40,000 people per day. On busy days it is nearly twice that number and the waiting line for popular rides could be over an hour long. So as perfect as it is, it will never live up to my expectations.

I believe why do so many people fail in maintenance is because they don’t have a realistic view of what life would be like after reaching goal. Somehow they have caught themselves in a mind trap – believing that once that is achieved the rest of their lives will suddenly obtain perfection.

Life is not a fantasy Disneyland. The reality of maintenance is that while many aspects of your life will be better (which is why I always harp on about a “better future”); it will still not be perfect.

If you had perfect weight, perfect good looks, perfect financial security or the perfect partner, the reality would be that it would not guarantee happiness. Happiness is something that is developed from within and all these things are externals.

Successful maintenance is understanding this and dealing with the realism of life with honesty and not expecting a fairytale ending.


Kim

Did you ever get to visit Disneyland Kim??? I guess the child in me watching that those Sunday evening shows never grew up, and so every year or two I make the journey to return to a place where I can lose myself in my childhood again. For me Disney is as magical in my heart today as it was in my childhood. I've stood in those queues for hours, sweltering in the Californian heat, yet nothing could dampen the enthusiasm in finding myself in "the happiest place on earth"!! :wink: Thankfully these days, with advantage of "fast passes" the queues are far shorter, and (depending on the time of year) the Californian sun is no less scorching, but the fantasy/magic is forever a constant!!! :wink: :D Yes Disneyland is just a theme park with people in costumes, lots of rides, etc but what makes it special is not the painted buildings, the colourful souvenirs or the music playing, but the faces on the little children as they watch in awe the (dressed up) characters they truly believe to be magical. I'm sure you can relate to this only too well Kim (you would see it at every show)....Nothing can match that look of sheer elation being the presence of magic. Ahhhh to be a child.... :)

However, I know what you're trying to say (and not literally about Disneyland, the place) but the distorted view of reality, of "perfection" and the notion that it has the power to make everything wrong, right!!! :?

Thankfully for me, I grew up enough to be able to distinguish between fantasy and reality, and as such, know that if I'm going to get through this battle and sustain my new, healthier life the reality would not be so magical!!! :shock:
DD Diva
 

Re: Maintenance 101

Postby Blitz » Sun Oct 12, 2014 7:23 am

No I haven't visited Disneyland Josie.
I think you are very close to the mark with linking it with my magic shows.
My closing trick in my adult show has a story about Walt Disney and the wonder of imagination.

Thought 35
Illness and Maintenance

One of the things that can worry you in maintenance is what can happen if illness strikes. After all, one of your key weight controls is exercise and if you are ill the last thing you want to be doing is exercise. No exercise may mean that your weight could balloon upwards. Let’s explore this whole area and see if we can find some principles that can help.

After reaching goal on the 24th February 2012, my first health problem occurred on the night of 25th April with severe pain stomach pain – this was the third such attack around that time. What I believed happened is my huge weight loss reduced the “padding” around my belly hernia causing the gut to shift and strangulate more often. As like it happened before, vomiting reduced the pressure on the system and it righted itself and I was fine enough in the morning to do my regular exercise.

As you can imagine; something had to be done about the hernia. I was scheduled for hernia surgery (and have my stomach loose skin hacked off) on 5th June. I had reconciled myself to the idea that because this was going to be a slow recovery that I would end up gaining a lot of weight which I would have to lose when I was better. The day before my weight was 69.5kg. I had virtually nothing banked. I figured that I was looking at having to lose 10 kilos.

Ten days after surgery, hospital and recovering at home I was allowed to exercise (a slow walk...nothing too strenuous). On that day I started weighing myself again. Hobbling towards the scales with in trepidation, I was interested to see just how much ten days of inaction would affect my weight. I couldn’t believe what the scales read! 67.4 kilos...I had actually lost 2.1kg in weight!

How come? Several reasons contributed to this result. The first reason was obvious...I had 2 or 3 kilos of loose skin removed. I also ate very modestly during recovery, mindful of the fact I was very inactive. But I believe the most important factor was that my body was burning up more calories than usual repairing itself.

That last point is very much the one to remember. I’ve been sick many times since (nothing like I was like when I was overweight) but generally what has made those times sustainable is having the body work its metabolism harder to combat illness.

Now that is not to say that I just sit back and do nothing! When I have a cold I will increase my liquid intake (knowing the body will “supercharge” itself and require more) and reduce food intake (which isn’t so hard as you usually don’t feel like eating anyway). At these times I STILL EXERCISE...I will not exert myself too hard but I will try and do my regular amount. It is tough starting but I have found that once you start the body reacts well to the exercise and I feel remarkably better physically afterwards for doing it.


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
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Blitz
 
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Re: Maintenance 101

Postby DD Diva » Sun Oct 12, 2014 7:53 am

I love Walt Disney, he was a pioneer and an inspiration (to never stop dreaming)!!! :D
Whenever anyone asks that question, if you could choose to dine with a famous person (dead or alive) who would you choose; mine is unquestionably Walt followed marginally by Abraham Lincoln!!!
DD Diva
 

Re: Maintenance 101

Postby Blitz » Wed Oct 15, 2014 3:03 am

DD Diva wrote:I love Walt Disney, he was a pioneer and an inspiration (to never stop dreaming)!!! :D
Whenever anyone asks that question, if you could choose to dine with a famous person (dead or alive) who would you choose; mine is unquestionably Walt followed marginally by Abraham Lincoln!!!


Abraham Lincoln would be my first pick (excluding Jesus...as Napoleon Bonaparte put it - "If the greats of history; Alexander the Great, Julius Caesar or Charlemagne walked in the room we would greet them and shake their hand. If Jesus walked into the room, we would bow down and worship him." that sort of thing tends to dampen a dinner party! :lol: ).

Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
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Blitz
 
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Joined: Tue Sep 18, 2012 7:05 pm
Location: Perth WA

Re: Maintenance 101

Postby Blitz » Wed Oct 15, 2014 3:08 am

Thought 36
Shopping for Food and Success

This should be an extension of practices that you would have learnt during weight loss. But it is easy to let things drift, so let us remind ourselves of some common sense actions and maybe a new tip or two.

Never shop hungry: Always do your best to avoid shopping for food on an empty stomach. If you don’t you may be susceptible to cravings and end up buying rubbish.

Shop with a list: The aisles of a supermarket are designed to psychologically draw you to certain products – usually the ones that we are trying to avoid. By using a shopping list you will reduce your impulse buying and help you sail past the aisle as you focus on your needs. Also your eyes will spend time down at your list thus enabling you to miss some of the strategically placed temptations. Another advantage is that it will help keep you from overspending.

Create a weekly shopping list: Those that succeed in weight loss and maintenance usually have very predictable eating habits. By creating a weekly shopping list of usual items you reinforce your good eating lifestyle.
In our household years ago I made such a template list with items we usually buy laid out in aisle order of my local supermarket. My wife does most of the cooking (okay...all of the cooking) so we print out a list and she ticks off what she needs. I then shop using the list. If they change the aisles around then it is simple job to cut and paste and get it right again. For the infrequent things I’ve left blank dotted lines at the end of each major aisle so my wife can place them in as needed.

Don’t go down the aisles that you don’t need to go down: Apart from saving you time; there are unhealthy food aisles that you just have no business hanging out in. If you don’t see them then there is no temptation. It is very rare for me to travel down the savoury or fizzy drinks aisle and I only do so if I’m shopping for others.

Don’t buying unhealthy food: If you are buying unhealthy food – you have lost the battle. So many times you hear of people saying that some chocolates, biscuits or such tempted them and they raided the fridge or the cupboard. How on earth did it get there? See...if you bought it; it is only a matter of time before you eat it. In my household there is little unhealthy foods kept. What unhealthy food there is belongs to my wife and daughter. This is the mindset that can stop you eating this kind of food. This food was purchased for the consumption by others – it doesn’t belong to you. If you eat it – you are stealing! Most of us can live with the label of glutton but being identified as a thief puts a whole new complexion to it!

Pick fresh and pick lower calorie options: Labelling in Australia is still a nightmare. There is enough numbers to bamboozle a professor on each label. Slowly over time you will get to know which are healthier so that you can then get into the habit of buying those. Generally check at things that spruik low fat or sugar but be aware that some of these things can be deceptive. Try to buy foods that are low processed and of cause fruit and vegetables are always preferred!

If you shop right – you will eat right and maintenance will be easier as a result.


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
User avatar
Blitz
 
Posts: 3337
Joined: Tue Sep 18, 2012 7:05 pm
Location: Perth WA

Re: Maintenance 101

Postby Blitz » Thu Oct 16, 2014 5:40 am

Thought 37
Always make up exercise shortfalls

How is it that we cease exercising? You will find that most people don’t stop suddenly but gradually. An hour missed here and then a day missed there until the good habit of exercise is broken.

Exercise must be regular or it will not be kept up. We all have heard the expression “move it or lose it” but what hasn’t registered with us that what is lost is muscle not just movement (which is lost because of lack of muscle).

In maintenance, exercise is one of the two main levels we use to control our weight and keep us healthy. Successful maintenance is largely dependent on our regular exercise. But sometimes life gets in the way of our routine and we are unable to complete our usual amount of exercise or miss it altogether. What then?

This is where your character steps in and makes sure that you follow through with your exercise commitment. For example, my regular exercise commitment is to exercise on the exercise bike for 90 minutes. The other day when I was only two thirds through my exercise I got a phone call and suddenly I found that I had to be somewhere else and unable to complete the rest of my exercise. Now what was I going to do about that 30 minute exercise shortfall? It is tempting just to kiss it off as bad luck and let it slide. The trouble with that is that it introduces the thin edge of the wedge into your thinking. Let this one slide and pretty soon you will find it easier and easier to let other exercise not be done (for weaker and weaker reasons) until no exercise is the order of the day. No - what needs to be done is that the missed time must be made up...and made up as soon as possible.

So the 30 minute shortfall was done the next morning by getting up earlier and instead of doing 90 minutes on the exercise bike I did 120 minutes. Notice that the made up time is still the same form of exercise as originally intended. Don’t fall into the trap of equating other exercise that you have done as some sort of “make up for it” thing. This wasn’t your original commitment. For me the commitment was 90 minutes on the exercise bike. I did 60 minutes and still owed myself (integrity of character) 30 minutes of exercise bike. What I have failed to mention is that I had jogged that night for 40 minutes which as far as I’m concerned didn’t count. The jog I did was extra exercise and kept separate to that which I commit as my daily lot.

If you quickly make up the exercise shortfalls then you will keep your good habit together and you will not fail. To do any other is to court danger and failure.


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
User avatar
Blitz
 
Posts: 3337
Joined: Tue Sep 18, 2012 7:05 pm
Location: Perth WA

Re: Maintenance 101

Postby Blitz » Fri Oct 24, 2014 6:29 am

It has been a while since I've posted here. I've been battling a cold but the main reason is that I want to write about loose skin. Unfortunately this topic has many aspects to it and I'm not sure how I want to approach it in order to do it justice. So this indecision has made me avoid posting here. I still haven't got it down yet...but to keep this thread alive I've decided on another topic.

Thought 38
A Sense of Humour Will Lighten the Burden.

Again this is something that is a continuation from your weight loss journey.
It is easy to let the whole subject of weight loss and maintenance get you down. After all, this really is a serious matter - literally a matter of life or death if you think about it. But this fact shouldn't stop us from finding the humour in our journey and using it to lighten the burden.

My mother once observed that even though there was a lot of hardship and suffering going on in occupied Netherlands during World War Two that there was also a great deal of laughter and fun as well. It was the way that the population of the country managed to cope with every day life in a horrible situation they found themselves. It is interesting to note that the foundation of British modern humour is the Goon Show team and that all of those individuals had found their styles in the fighting services of that era. Spike Milligan's memoirs "Adolf Hitler: My Part in His Downfall" is a good example of the impact that the war years had on them.

It is the best of our human nature that draws us and lifts us up in tough times. I'll never forget the first magic show that I did after 9/11 happened. I wasn't looking forward to it. How could I make trivial jokes about rubber chickens and such at a birthday party when the whole world was falling apart? As I did the show a strange thing occurred...the adults watching the show with the kids were laughing very loud and hard - much more than normal. They were even laughing in spots when there were no jokes. No matter what I said or did during the show - I could say no wrong. After the show the adults came up to me and thanked me for being so funny and giving the gift of humour after such a horrid week. That is when I realised that it wasn't that I was extraordinary funny that day...it was that they were just so desperate to find a reason to laugh. Humour is the safety valve that keeps people sane when under great stress. Those that do not find humour will instead fall into despair.

And so it is with us and the whole business of weight loss and maintenance. We must always find the humour in our situation. Laugh at the absurdity that we can find ourselves in and continue with a grin on our faces.

For it is humour that greases our path and helps us continue on the road of success...but please do remember - watch out for that banana peel!


Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
User avatar
Blitz
 
Posts: 3337
Joined: Tue Sep 18, 2012 7:05 pm
Location: Perth WA

Re: Maintenance 101

Postby DD Diva » Fri Oct 24, 2014 6:46 am

Blitz wrote: Thought 38
A Sense of Humour Will Lighten the Burden.

For it is humour that greases our path and helps us continue on the road of success...but please do remember - watch out for that banana peel!


Kim

Yeah you gotta laugh....I'm in hysterics every time I catch a glimpse of myself in the Zumba class, or whilst on the treadmill or bike as the sweat is dripping from my face!!! Quite a sight I can tell you!!! It'd be tragic if it weren't so funny!!! :oops: :lol: :lol:
DD Diva
 

Re: Maintenance 101

Postby Blitz » Sat Oct 25, 2014 6:32 am

I think Mel Brooks described this best Josie...
"Tragedy is when I cut my finger. Comedy is when you fall into an open sewer and die."

Kim
Was: 153.7kg
Lost: 87kg
Now: keeping it off for life!
User avatar
Blitz
 
Posts: 3337
Joined: Tue Sep 18, 2012 7:05 pm
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