Oprah's Boot Camp Message
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Okay, now that you've said yes to life, this decision is about replenishing you.

By getting up and getting your workout in first thing, putting it in the same category as brushing your teeth and bathing, you're choosing to operate at your optimum. Getting the workout finished early does two things: it makes you feel really good about following through with your commitment, and it allows you the physical benefit of fueling your metabolism.

Get it done first thing, so it doesn't linger and nag you all day. Get it done and give yourself a round of applause when you're finished. Cheer yourself on. Good job. Acknowledge that you just did a good thing for you!

For exercise, start slow and build. For instance, if you're on a treadmill, start out with a walk that's really comfortable for three minutes and add a tenth of a point every minute until you feel that you're working at least at a level 7 out of 10. Every day do at least a tenth of a point higher than the day before. I started my team at 3.0 speed and 3.0 incline although I knew they were capable of more. But we warmed up and cooled down at 3 and 3 the first week. By the end of the 12th week, we started at 4.0 and 4.0 incline and that was our cool down! It was so easy it felt like a backrub.

Can you just imagine how many times you've beat up on yourself for eating the wrong thing, or not working out, feeling guilty, or feeling shame because you couldn't get control? Now every time you make a move in the right direction, give yourself credit! What you focus on expands. And pretty soon you'll have extra credit—and bonuses and rewards and paybacks—in how you look and feel.

You will need a journal or a computer. Writing down your thoughts and feelings as you lose pounds and inches helps you to reveal what's eating you. Keeping a record of what you eat has a counterpart—realizing what's eating you. If you have a chronic weight issue, most likely there are many other ways in which you're not being fulfilled. That's why you use food…to fill you, comfort you and bring you momentary pleasure. You've got to be willing to change. As an overweight woman said on my show once, "Challenge the pain, not the peanut butter."
As a reminder, always consult your doctor for medical advice and treatment before starting any program.

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