Good morning all 😊
In the UK now visiting my daughter and grandkids. Have been dining out frequently but doing my best to be good and watching what I eat. Weigh in coming up soon so I must keep strong. Have a great day 😊

TIP OF THE DAY: Tendonitis- tendinitis is a common ailment that all people get sometime in their life. But with people who exercise regularly, it's a given. Tendonitis NEVER goes away once you get it, but it's the degree of inflammation that hampers you or not.
A couple of ways to reduce tendonitis is to ALWAYS do a sufficient warm up before you exercise hard. Many times it's just simulating the movement you do without resistance. And the second way is to wear a sleeve over the area that's bothered. A PULLON sleeve is better than one you use with velcro. I use elbow and knee sleeves whenever I train (I don't wear them other than training). They keep the joint warm and reduce some of the load off the joint (where tendons connect). And lastly STRETCH the area where the tedonitis is DAILY and frequently. The more stretching done, the less tension on the tendon thereby reducing the inflammation.

To Jose:
How on earth do you eat fried chicken? If I look at fried food I will put on weight, let alone if I eat it. I have eliminated all fats except for a tiny bit of olive oil, which is good for our bones and joints.
Another thing:
My husband keeps buying ice cream tubs and eats ice cream every evening. That too! If I look at it I gain weight. Incidentally he loses weight. I just cannot understand this. I exercise more than him, eat less and lose weight much slower. Puzzled!

So it is Sunday again. Tomorrow I increase to 410 buttons. I have a backlog of buttons too ☹️ but somehow I will manage to catch up during the week.
Have a great week ahead all 👍

TIP FOR THE WEEKEND: Many of my clients have issues with "cleaning their plates" meaning they DON'T like to waste food or throw it away. So they are compelled to finishing everything on their plate. Which for a America, is why 70% of the population are overweight or obese.
So a couple of the main strategies I try to teach clients are:

1. Eat off a smaller plate. If cleaning your plate is a habitual thing, then eat off a smaller plate. Instead of the standard 13" plate or larger, use a 9" inch plate to eat your food off of. Once you fill a 9" plate then proceed to eat everything off of it, you'll get over the clean your plate habit and because the plate was smaller, you've eaten less calories than a full plate that's 13".

2. DO NOT finish off your kids leftovers. I know that lots of parents today HATE to throw away food, but this is where you do have to if you're trying to lose weight and are already overweight. Kids are leaner for a couple of reasons, but one of the main ones is they just tend NOT to eat everything off their plates. They have no problem walking away from an unfinished plate. So you must learn to abstain from eating their leftovers if you're intent is to lose weight an keep it off. You may just have to learn how to figure out how to put LESS on their plates in the first place.

Follow these couple of rules and I'm sure your weight loss journey will be simpler and much more effective.

I weighed in this morning. Actually I weigh more than I did yesterday, but I am still less than what I should have been for today’s weigh-in.
Trying to keep ahead of the game.

TIP FOR THE WEEKEND: Part of the reason I took on this challenge is because I'm going to the Philippines in January and during that time the weather is good and I'm going to be at a beach resort. Of course I want to look good, but also this is the time of year that people tend to GAIN weight because it's when the holidays start.
People always say "my weight always goes up during the holidays" which statistics do show, but the truth is most people who are already overweight gain not specifically because of Halloween, Thanksgiving, Christmas and New Year's, but because they START bad eating behavior before Halloween and DON'T STOP until after New Year's.
Yes, there's the traditional stuff your face days of Thanksgiving and Christmas, but 2 days isn't going to be the demise in most cases.
With the average gain of 3lbs-9lbs for many who are already overweight or obese, that's usually not done in a couple of days. The issue lies with starting at about Halloween (candy and treats), then indulging in everything along the way until the end of the year.
The game will help me to keep more mindful to stay within control due to meeting goal weights at the end of the months. This is particularly why I joined so that I could have a reason to really focus on not going overboard during the holidays because like all, I enjoy eating good food that I don't usually eat and tradition, culture and memories tend to make you forget the demise of weight gain during this time. Holidays are the "creep up" weight that's subtle for most and within 10 years people can gain 10lbs-40lbs because of it.
Hopefully we all realize that while holidays are meant to be celebrated and enjoyed, be aware that it is also part of the reason of why so many are overweight. Don't undo what you have already achieved so far whether you've met the goal weights or not. The hope is that because you've entered, that you learn good habits to keep from gaining weight in the future.