Weekend Munchies

One thing I have liked about Phil and Amy's 90 Day Fitness Challenge is they have given us bite size portions of information along the way. Too much at one time and we may have all stopped in our tracks, but the way they have presented their material and taught us has been helpful and do-able.

Weekends are always difficult for me . . . seems I want to snack on something.  Phil and Amy's book is full of hints so I picked out a few to share and help me over the upcoming weekend. Hope they help you too.

• Never only eat carbohydrates. For example I (Amy), always try to eat an egg with my cereal. If I ate cereal by itself, I would feel hungry again in about an hour. Adding just a bit of protein keeps my body more satisfied, and I won't feel like eating again until three or four hours later. (Glad to finally realize why cereal never kept me until lunch!)
•  A great appetizer at an Asian restaurant is edamame, stewed soybeans in a pod. You can even buy them in bulk and make them at home. Just put in the microwave and heat them up, sprinkle on a little low-sodium salt or salt substitute, and enjoy.
• When making a quick and easy meal in a pan, such as scrambled eggs or seared tuna, use cooking spray. Cooking sprays help you control how much oil you sue and most of them are very low in calories. PAM cooking spray is one of my favorites (Amy). If you have to cook with oil, you can buy a refillable spray bottle and use that to spray your oil.
• Olive oil is one of the best oils to use for cooking and salads. Buy the ones that say "Virgin" or "Extra Virgin" on the label. These oils are the least processed and are healthier for your heart.
• Popcorn is a great snack, especially if you're watching a movie. Always make your own plain and unbuttered popcorn. Try the air popped kind, its less expensive and has less calories. One of my (Amy) favorite things to put on popcorn is Crisco Butter Flavor Spray. It takes better than some of the other sprays, and you get all the butter taste without the calories. 

Hope this gives you more ideas as you go down the home stretch . . . I think I will have a movie night this weekend with POPCORN!!!!

Funny Thoughts About Walking

Today I needed a laugh and this sure did the trick for me . . . Enjoy!

 

 Ten Excellent and Funny Thoughts About Walking

1. Walking 20 minutes can add hours to your life. This enables you at 85 years old to spend an additional 5 months in a nursing home at $8000 per month.
2. My grandfather started walking five miles a day when he was 60.........................Now he's 97 years old and we don't know where he is.
3. I like long walks, especially when they are taken by people who annoy me.
4. I have to walk early in the morning, before my brain figures out what I'm doing.
5. I joined a health club last year, spent about 450 dollars. Haven't lost a pound. Apparently you have to go there.
6. Every time I hear the dirty word "exercise", I wash my mouth out with chocolate.
7. I do have flabby thighs, but fortunately my stomach covers them.
8. If you are going to try cross-country skiing, start with a very small country.
9. I know I got a lot of exercise the last few years....................just getting over the hill.
10. You could walk this over to your friends but it's less hassle to just e-mail it to them. *

Work hard, stayed focused, but don't take yourself too seriously . . . 

always remember to have fun along the way!

* taken from: http://www.guy-sports.com/months/funny_fitness_workout.htm

Finishing Strong

Nine days and we will have completed what we started out to do. What I've been thinking about is how do I want to finish. Do I want to crawl to the finish line, dragging myself over and just collaspe???? No, I want to sprint to the finish line with enough momentum to continue far beyond what I committed to do. But to do this I need to PLAN to finish strong or I will just finish.

For the next week and a half I am going back to the basics:

1. Drink water all day.
2. Cut out salt.
3. Write down everything I eat.
4. Eat plenty of fruit and vegetables.
5. Eat 4 to 6 small meals and snacks each day.
6. Watch the fat and calorie intake.
7. Combine protein, carbs, and a small dose of natural fat with each meal.
8. Exercise faithfully.

These are the things we started out doing very well, but I have to admit, sometimes I did one thing better than the other. But as I said, I'm sprinting . . . moving at full speed for a short distance . . . and need to go after it. For me, it's back to the basics. I'm also setting a few mini-goals to try and reach before our last weigh in.

Have you thought about how you want to finish this challenge? Are you just counting down the days until it's over or do you want to finish with momentum?  Start planning, set small goals, make a list . . . whatever it takes to keep you focused on the mark set before you.

Hang in there, we're almost there!

Still Snacking

I've got the food groups down, I know what I should and should not eat at meals, but I'm still trying to come up with healthy snack foods so I'll make sure I eat throughout the day.

Below is a great Health and Fitness article on Healthy Snacks that I recently found online at WebMD. Hope you find it as helpful as I.

Best Snacks 100 Calories or Less

WebMD Feature from "Good Housekeeping" Magazine

Best snacks, from the Good Housekeeping Institute's Nutrition Director, Delia A. Hammock, M.S., R.D.

Sweet Treats

-5 Nabisco Nilla Wafers
-1 Whole Foods Market Two-Bite Brownie
-1 Healthy Choice Mocha Fudge Swirl Bar
-9 Tootsie Roll Midgees
-1 pouch Keebler Sandies Right Bites Shortbread Cookies
-½ cup Sharon's Lemon Sorbet with 1/4 cup blueberries
-1 Skinny Cow Fat Free Fudge Bar
-1 Nestlé Butterfinger Stixx
-12 vanilla Miss Meringue Minis
-4 Country Choice Certified Organic Ginger Snaps
-1 Vitamuffin Vitatop

Savory Bites

-29 pistachios
-60 Pepperidge Farm Baby Goldfish Crackers
-1 Jolly Time Healthy Pop 100 Calorie Mini Bag popcorn
-25 EatSmart Café Fries
-12 Back to Nature Sesame Ginger Rice Thins
-12 Quaker Quakes Cheddar Cheese Rice Snacks
-40 Rold Gold Classic Style Pretzel Sticks

Dairy Delights

-1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits
-1 Kraft Polly-O Superlong Twist-Ums string cheese stick
-1 Yoplait Light Smoothie
-½ cup low-fat cottage cheese with 5 strawberries

Hearty Helpings

-Campbell's Soup at Hand Blended Vegetable Medley
-1 hard-boiled egg with 1 slice Melba toast
-4 slices Sara Lee Honey Ham with 2 teaspoons honey mustard, rolled in lettuce leaf
-½ mini bagel with 1 ounce smoked salmon

Fruits & veggies

-2 cups raspberries
-28 grapes
-1 cup blueberries
-1 cup mango chunks
-½ medium cantaloupe
-15 strawberries dipped in 1⁄4 cup Cool Whip Lite
-45 steamed edamame (green soybeans)
-2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1⁄2 mini pita
-½ red bell pepper dipped in 3 tablespoons hummus

article found at http://www.webmd.com/fitness-exercise/guide/best-100-calorie-snacks

Sunday Reflections

The announcement last Thursday night at our weekly meeting? Three weeks to go with only 2 meetings left. Can you see the end of the challenge? I can. But as I look toward the end date I need to keep before me that this is just the beginning of a life style change.



As I reflect back on this past week I have been:

• Discouraged
• Encouraged
• Surprised
• Defeated
• Rewarded

I have felt:

• Good
• Bad
• Energetic
• Emotional
• Strong
• Weak
• Challenged

I need to work on:

• Endurance
• Nutrition
• Rest
• Discipline
• Focusing

Will the above go away or change in 3 weeks? Some may and some may not, but I'm learning to deal with each word mentioned and how they affect me. By taking time to look back at my week, I'm able to plan for the next one.

Today as I reflect I'm also looking beyond the reflection of this past week, and all that it brought, into a future that's exciting and hopeful. Won't you join me in looking beyond and see what's in your future? The best part of doing this is even though we may not have control of all situations, we do have control of our health and wellness.

Be encouraged and have a great week!

Plateaued . . . Re-focus!

Plateau, intransitive verb: to reach a level, a period, 

or condition of stability or maximum attainment. 

The definition that best describes me right now is "to reach a condition of stability." I refuse to believe that I've reached a level, period , or condition of maximum attainment! With that said, I'm already taking inventory of where I am, where I want to be, and how I can get beyond this condition of stability. 

• How am I doing drinking water all day? 
• Am I making the best choices of food?
• Am I eating out too often?
• Am I eating small meals throughout the day?
• Am I exercising regularly?
• Am I exercising hard when I exercise?
• Am I getting enough rest?
• How about my portion sizes when I eat?
• Am I eating balanced meals?
• Am I getting lazy?
• Am I losing focus?
• Do I still have my goals before me?
• How disciplined am I?
• Do I still dream?
• How am I at planning my meals?
• Do I need a new strategy?

If you feel as though you have lost momentum or plateaued . . . start your own list and do an inventory of where you are, where you want to be, and how to get beyond your condition of stability. We are too close to slow down now.


Get your pen and paper out and make your list as I did. Believe me, it will really make you think and hopefully re-focus!


images courtesy of photobucket.com

Benefits in Marble

Many of us have had a set back or two due to injuries while on this challenge. In the first month I had to deal with an injury from my back that affected my leg and knee. It was temporary and I was fortunate it didn't keep me from continuing my journey. I know some of our participants have had to stop the challenge until some issues are corrected and this does happen. As Amy says "Most people on a weight-loss journey, especially if you are working out every day, will experience an injury at some point."


So how can we prevent injuries from happening?

• Stretch - Make sure you stretch your body prior to any outdoor or sports activity. There are stretches specific to certain sports, such as golf or running.  Proper stretching helps to increase blood flow to extremities, warming up muscle groups before rigorous use.
• Warm-up exercises - After stretching, you may want to do a cardio-type activity, such as a treadmill, elliptical or just march in place.
• Use the proper form or framework during outdoor activity. Find an instructor or local club that has folks can help you train correctly.
• Wear shoes that fit you properly. Poor-fitting shoes can contribute to possible foot, knee, hip and low back pain.
• Know your body’s limits. If you feel that you need to rest, listen to your body. By utilizing a sport training program, you can safely and gradually progress toward your fitness goal.
• Plan recovery time in your athletic program. This includes rest or days of lighter activity. Regular massage can make the most of your recovery time, improve joint flexibility and range of motion and keep your posture on target for your best performance.*

But if you do have some pain and inflammation due to exercise, remember the acronym R.I.C.E., which stands for rest, ice, compression, and elevation.

• Rest: Stop your activity immediately and rest.
• Ice: Place an ice pack on the affected area at least 10 but no longer than 20 minutes. This is to reduce the swelling of the injured area.
• Compression: Light compression on an injured body part with give support as well as reduce the swelling. This might be an ACE bandage, boot or air splint. Your physician will recommend the best option for you.
• Elevation: Position the injured body part on pillows above the heart level decreases swelling of your injured arm or leg.*

If pain or swelling continues for 48 hours, always contact your doctor. You never want to cause damage that will keep you from getting back to your program.

"Write your injuries in dust, your benefits in marble."  ~ Benjamin Franklin

Can't think of a better way to put injuries in perspective . . . 

Mr. Franklin must have been an athlete at one time. 

Good for you Ben!

* Information take from:
http://www.transformationsmassage.com/tips-to-prevent-sports-injuries-during-the-summer-months

What Do You Crave?

I have once again invited my friend, Celeste Vaughn, as a guest blogger. Celeste is in the midst of our 90 Day Fitness Challenge along with us and has some more great insights. Enjoy!

 How many times have you gone shopping and found the perfect pair of jeans only to look in the mirror and think "How did I get this way?"  Promptly you find yourself going home, throwing out all of the unhealthy food in your pantry, and heading to the gym. Your motivation is physical—you want to be thin! However, by taking the all or none approach, you could be setting yourself up for failure.

I have been reading a book, "Made to Crave" by Lysa Terkeurst. She reaffirms something I’ve realized just in the last few months: Before I can successfully overcome my addiction to food, I must crave a close relationship with God . . . MORE THAN . . . my desire to be thin.

Unfortunately, with my busy schedule, I forget or run out of time to read and study my Bible. To keep me focused on my goal, I’ve signed up for blogs written by other Christian women with similar issues and have them sent to my email address every day. I've used these blogs to connect and receive encouragement from people with similar problems. I’ve been amazed at the paradigm shift in my thinking. Now when I sit down to relax in front of the TV and think of having a bowl of ice cream in my lap, I now would rather have my computer in my lap, my Bible in my hands, and the TV off.

Lysa's book "Made to Crave" is not specifically a diet book but would be a great companion book to our “90 Day Fitness Challenge” book by the Parhams. I've no financial motive for promoting Lysa’s book, but I believe she definitely has the right idea. 

Need help in the process of transforming yourself into a happier, healthier, and thinner person? 

 Re-evaluate what you crave!

The Proper State of Mind

If you think you’re beaten, you are

If you think you dare not, you don’t

If you’d like to win, but think you can’t

It’s almost a cinch that you won’t

For out in this world you’ll find

Success begins with a fellow’s will

It’s all a state of mind

For many a race is lost

Before a step is run

And many a coward fails

Before his work’s begun

Think big and your deeds will grow

Think small and you’ll fall behind

Think that you can, and you will

It’s all a state of mind

If you think you are outclassed, you are

You’ve got to think high to rise

You’ve got to be sure of yourself

Before you win the prize

Life’s battles don’t always go

To the stronger or faster man

But sooner or later, the fellow who wins

Is the fellow who thinks he can

It’s all a state of mind

                                      ---  Ray Eliot

Thanks to Lowell Caylor, Greenville Indoor Rowing for passing this along. So true!

Spring Fever

Spring is in air and along with it comes spring fever.  With spring fever comes wanting to do new and different things . . . spring cleaning in the house, cleaning the flower beds, working outside, anything but the norm.

But what has the norm been for us on this 90 Day Fitness Challenge? Daily exercise, drinking water, and eating small healthy meals throughout the day. We can use these nice warm days to our advantage and add some new exercise routines like walking or running outside instead of on a treadmill, but don't let other chores and ideas keep you away from exercising all together.

In light of this tempting time of the year, I'm thinking we could all use a little encouragement to help us stay focused and not be side-tracked by spring fever.
 
So, more "Bathroom Mirror Quotes."

• "When you feel like giving up, remember why you held on for so long in the first place." ~ Unknown 
• "Instead of giving myself reasons why I can't, I give myself reasons why I can." ~ Unknown  
• "Fall seven times, stand up eight." ~ Japanese Proverb 
• "A bend in the road is not the end of the road... unless you fail to make the turn." ~ Unknown 
• "One has to remember that every failure can be a stepping stone to something better." ~ Col. Harland Sanders 
• "Never tell me the sky's the limit when there are footprints on the moon." ~ Unknown 
• "If you don't know where you are going, you will probably end up somewhere else." ~ Lawrence J. Peter 
• "Obstacles are those frightful things you see when you take your eyes off your goal." ~ Henry Ford 
• "Only those who will risk going too far can possibly find out how far one can go." ~ T. S. Eliot

And last of all  . . .

                 "Never, never, never give up!"  ~ Winston Churchill

Mama Said There Would Be Days Like This

Maybe it's because I've been feeling "under the weather" the past couple of days, but the thought of exercising and eating healthy isn't something I'm excited about doing at the moment. It seems to me that when I'm weak physically, I'm also weak emotionally which translates into less discipline, less willpower, and less motivation. Oh, don't get me wrong, I did work out this morning, but the healthy food in my cute lunch bag isn't very satisfying to me today. Neither is the water I should be drinking.

All I've got to say is:

• It's a good thing Girl Scouts sell their cookies in front of grocery stores and not door to door like they used to. 
• It's a good thing pizzas are delivered only to those who order them and not given to others who flag down or beep their horns to buy what the delivery guys have on hand.
• It's a good thing I can go another way home rather than driving by the "Hot Now" sign at Krispy Kreme.
• It's a good thing my husband has already planned dinner and has it cooking in the crock pot.
• It's a good thing I have already worked out today.
• It's a good thing I don't have to encourage another about living the healthy lifestyle (Oh, wait . . . that's why you're reading this! Opps!)

I guess you get the picture, sometimes there are, and will continue to be, days when we are less disciplined, have less willpower, and are less motivated. I'm just thankful that they are few and far between.

Oh yes, "Mama said there would be days like this, mama said!" But guess what tomorrow is? You got it, another day!


images courtesy of photobucket.com

Sunday Reflections

Here it is the middle of March and I'm just now getting a chance to sit down and look through the March edition of my Southern Living magazine. Sometimes I start from the front of the magazine savoring each page as I move through the different sections, but today I started in the middle and made my way towards the end. All Southern Living subscribers know what section is at the end . . . the food section. This month’s feature was on pound cakes. A full color picture of a delicious Strawberry Swirl Cream Cheese Pound Cake graced the front cover of the magazine and there were more pound cake photos in the food section. To be exact there were 7 Perfect Pound Cakes, pictures and recipes, over 4 pages for me to drool as I read. Not only pound cake recipes, but page after page of foods and other recipes that would not be considered healthy choices.

As I finished reading the articles describing these mouth-watering dishes I made my way back to the front of the magazine. From there I flipped through the travel section reading of places I would like to visit and things I would like to do. I read the articles in the Health and Beauty section and the one that caught my eye was about 3 ladies whose ages ranged from 33 – 53 who practice and play tennis year around. In the South Carolina People and Places section George Hincapie, Greenville’s star cyclist, shared his top five local bike routes, and then I really settled into one of my favorite sections, the Gardening section, for ideas on landscaping and vegetable gardening.

Before I knew it I was back to the end of the magazine with all the food again. My thought was if I want to have the energy to travel, play a sport like tennis, ride a bike, run or walk on the Swamp Rabbit Trail as George suggested, or spend time gardening I need to use will power and forget about the 7 Perfect Pound Cakes.  I need to stay focused on getting in shape and becoming healthier so I can enjoy the activities that I had read about and others I wanted to try.

I love my Southern Living Magazine but I look at it differently now that I’m getting more active. The food section . . . it will always be read, but I’m getting more interested in the rest of the magazine. Yes, I believe the challenge is changing my life! What about that!

photos courtesy of photobucket.com

Pushing On Through

Keeping up with an exercise routine when we don’t feel well can be a challenge in itself. There is the sickness like the flu, bronchitis, or stomach virus where all a person wants is the bed when experiencing the flu or bronchitis, and near a bathroom with a stomach virus. While sick, we have to take some time to get better.

Then there are the days when we just don’t feel well while suffering with a cold, allergies, headache, etc.  On these days I try not to stop completely from my exercise routine. I may have to slow down, but again, I try not to stop.

This is when an exercise class is so helpful for me. If I had to work out by myself when not feeling well, it would be easier to just not do it. One day wouldn’t be bad, but it would be easy to skip the next day and the next. When I make a commitment to work out with a class, I’m more inclined to make the class. Also while working out with a class, I am more motivated and am encouraged just by being with others.

Today was one of those days. I seem to be suffering from a cold and allergies and I did have to take yesterday off due to lack of sleep from being up coughing most of the previous night.  However, I knew I couldn’t let another day go by without pushing on through. So, I made myself get out of bed and headed to my indoor rowing class. I may not have had my best work out ever today, but I did exercise.

If you are struggling with the change of the season and the colds and allergies that come along with it, I encourage you to not stop exercising. Just keep on pushing through. You may not have a record work out session but you will feel much better in the long run. And, you won’t have to go through the difficult part of getting started again. Also, sign up for a class for a few weeks, something you would enjoy doing with others. There are many available at the Mauldin Sport Center, the Y as well as Greenville Indoor Rowing. Being with others sure does make exercising easier.

Enjoy this beautiful weekend, whether you feel well or not. I know I am!

images courtesy of photobucket.com

Best Fruits to Lose Weight

Before the challenge I ate very little fruit. I wish I liked fruit, but I have had to acquire a taste for this naturally good carbohydrate. Not only have I had to acquire a taste for it, I've had to learn which ones are the best when counting calories. For example, I was getting used to grapes and have been taking grapes with me during the day -- then I found out that even though grapes are good for me, they do have more sugar than other fruits therefore more calories.

So today, I'm listing "The Best Fruits To Eat To Lose Weight:"

• Apples - low in calories and fat, and also contain fiber to help you feel full.
• Grapefruit - contains potassium and fat-burning enzymes, as well as a lot of water to help cleanse your system.
• Bananas - besides containing vitamins A, B, and C and potassium, bananas are very filling.
• Blueberries - have 45 - 60 calories per serving and are considered to be the fruit with the greatest amount of antioxidants.
• Pears - contain the nutrients riboflavin, kalium and fiber.
• Watermelon - helps supply the body with water, and its sweet flavor can satisfy cravings for desserts.

Yes, I will still eat grapes, strawberries and other fruits, however, it's nice to know which fruits are the best when I'm really trying to see results on the scales.

List taken from:
http://www.ehow.com/facts_5003247_best-fruits-eat-lose-weight.html
images courtesy of photobucket.com

Slow and Steady

Today I have a guest blogger, my friend Celeste Vaughn. Celeste is in the midst of our 90 Day Fitness Challenge and has some great insight that I thought you would enjoy.

 

I cannot tell you how many times I have fallen prey to an infomercial!

• Get rich quick schemes
• The miracle face cream
• An exercise program that promises I'll lose 30 pounds a month
• Natural, organic cleaning products
• The miracle pill that will give me the energy of a 16 year old

Where does it end? It won't end as long as there are people like me who take forever to learn a lesson! If it's too good to be true, it probably isn't.

This is why I love the 90 Day Fitness Plan Phil and Amy developed. You can transform yourself into someone you'll love. It may not happen overnight, but it can happen!

A thinner, healthier body doesn't have to be the only result. In the 90 Day Fitness Challenge, Phil and Amy eased us into the program. We were not asked to throw away everything in our pantry and exercise 3 hours a day! During week 1 of the program, all we were asked to do was replace our beverages with water. I did it! Even though it was a small challenge, it felt good to succeed. Each week they have given us strategies to move us towards a healthier lifestyle.

You can do the same thing with other goals you have for yourself.

• If you want to be a runner, check out the "Couch to 5 K" program. The title is literal. This program takes a couch potato and turns him into a runner in 12 weeks.
• If you want to make more money, think about your talents and figure out how to increase your income. For example, if you enjoy photography, start sharing some of your pictures and letting people know you are for hire. It may become a full time job!
• If you want to have a personal relationship with God, begin blocking out a little time each day to spend with Him, and increase that time a little each week. You will be amazed at how your desire to know Him will get stronger and stronger with every increasing moment you spend with Him!

I challenge you to take the rest of this Fitness Challenge and begin reaching other goals, especially a more personal relationship with God. Start slowly so you're not overwhelmed, and increase the time spent with your Heavenly Father each week. Once you begin learning about God's Word, you'll find yourself with questions which will prompt you to read more, pray more, and share what God has done in your life.

Slow and steady wins the race!

Going For It!

Today I was thinking of something one of my fellow 90 Day Fitness Challenge participants said last week when I asked "What have you learned about yourself in the midst of this challenge?" He said, "I was so stupid to let myself go."

For many of us we can look back and feel stupid for letting ourselves go while we were raising a family, working on our careers, and building our "castles to the sky." But guess what, it's never too late to make changes in our lives and begin taking better care of ourselves.

Now that we are in our last month and can actually see the end of this challenge, remember where you started and notice where you are now. Yes, it has taken sacrifices, discipline, and dedication but we are doing it. Let me encourage you TO:

1. Stay on course
2. Continue learning 
3. Keep trying new things -- food choices and exercises
4. Reach deep inside and pull out the strength that's waiting to be used
5. Stay positive
6. Remember to reward yourself
7. Spend time around others who help you reach your goals

Let me encourage you NOT TO:

1. Look back
2. Dwell on past failures
3. Compare yourself to others
4. Have a pity party
5. Speak negative words over yourself
6. Give in to emotions . . . but work them out
7. GIVE UP . . . you have come WAY to far!

No matter what brought us to this point, we have seen that it's never to late to take charge of our lives and begin taking better care of ourselves. We have so much to be thankful for and are blessed beyond measure to have a second chance. Don't know about you, but I'm taking this second chance and GOING FOR IT!

No Balloons Today

There have been times on this challenge when I've wanted to go out and buy balloons and cupcakes and have a pity party because I'm tired. Tired of getting up early 5 days a week, tired of eating foods I really don't like, tired of thinking about foods I really don't like, and tired of reaching for a bottle of water instead of a cold glass of sweet tea.

Yes, today I'm tired. You would think I would be ready to go after it since I had a good week last week, but each week is a new week and I have to start all over again.  I was glad to read in Phil and Amy's book today that Amy has had those same thoughts. Just in case you haven't had a chance to read what she wrote on Day 54, I thought I would share it on my blog today. It sure helped me today.

"I know this "Challenge" is tough. Sometimes it feels as though we will never reach our goals. Sometimes we face setbacks. Sometimes it's hard to push ourselves to the next level. Here's some good news. We cannot be defeated if we just stay in the game and don't quit. Tomorrow is another day. Stop feeling sorry for yourself. Get past the momentary setbacks because they are just that -- momentary. Get around people who believe in you and who make you a better person. Celebrate all your victories. Even if you just stayed the same and the scale did not budge, at least you didn't gain weight.


"You are learning and growing. But days and challenges are part of the process. Keep your eyes focused on where you are headed and never give up. If you are tempted to throw yourself a pity party, rip up the invitation. You will get where you want to go, one step at a time."


Thanks Amy, that is exactly what I needed today. Now, where is my trash can? I need to throw away these ripped up invitations to my pity party!



"Mini-Challenge of the Day . . .
Where do you find strength in tough times? Some people call their friends for encouragement. Others may pray. What is something that you fall back on to give you support? Remember to do that very thing when you are tempted to feel sorry for yourself after a bad day or if you've stumbled on your journey.

Monday, Monday

It is another Monday. For many of us, staying motivated is one of the most difficult parts of this challenge. I found 7 helpful hints to help us stay motivated and thought I would share as we begin a new week.

1. Work out why you want to lose weight.
2. Work out some long, medium, and short term goals.
3. Get a weight loss partner.
4. Entering a sporting event such as a fun run or bike race will keep you on track when exercising and provide something to work towards.
5. Keep a journal of weight loss efforts.
6. Exercise in the morning.
7. Try to do something everyday.

As a reminder, I also found a list of food choices that will help us eat healthier.

• Instead of eating ice cream, have low fat yogurt or sherbet.
• Use skim milk (fat-free milk) instead of whole milk.
• Instead of eating pasta alfredo (white sauce pasta), eat pasta marinara (red sauce pasta).
• Substitute bacon with lean ham.
• Chocoholics may eat dark chocolate which is rich in anti-oxidant rather than a milk chocolate.
• Use beef lion instead of brisket.
• Instead of white bread, eat whole grain bread such as wheat bread.
• Snack on peaches (61 cal./pc.), blackberries (62 cal./serving), and carrot sticks (52 cal./cup) instead of fried chips.

Hang on, we are getting closer to the finish line! Praying you have the courage to continue as we move forward into a new week!

Courage – “Rise up; this matter is in your hands.  We will support you, so take courage and do it" (Ezra 10:4).

List taken from www.weightlosshelpandtips.net

photos courtesy of photobucket.com

Sunday Reflections

This past week was a huge turning point for me even in the midst of a busy schedule. There are two areas I've had to deal with, before and during the challenge, concerning my health -- eating healthier and exercising. In both of these areas I feel as though I'm on my way to making life style changes and am reaching my goals.

1. Healthy eating - By taking the suggestions given to us from Phil and Amy and eating healthy snacks throughout the day, I managed to lose 3 lbs. this week. That may not seem like a lot to some of you, but being 8 weeks into a new routine of eating and exercising, it seemed I had reached a plateau and couldn't get beyond losing a pound here and a half of pound there. I feel as though I've jump started my weight loss again.
2. Exercising - I have been very faithful in exercising 5 days a week and it has paid off. Recently I signed up, committed, and then showed up this Saturday to row a 1/2 marathon -- 13.1 miles or 21, 097 meters. I had never rowed that long before but 1 hour and 59 minutes after beginning, I completed the 1/2 marathon with enough energy left to celebrate!

As I reflect back over this past week, I realize that both of these were milestones for me and that I'm learning a lot about myself. I learning that:

• I can change the way I eat
• I can plan ahead, even during a very busy week, and prepare food to eat throughout the day
• I can stay motivated on a 90 Day Fitness Challenge
• I can learn something new
• I can push myself physically and reach goals
• Hard work still pays off
• I can row for almost 2 hours straight
• "I CAN do all things through Christ who strengthens me" (Phil. 14:13).
• And . . . it's NEVER too late to start getting in shape and getting physically fit

I've always heard the quote "You are as young as you feel" . . . well, I'm feeling a lot younger even if the calendar says differently.  Matter of fact, I've actually tricked myself into thinking I can do almost anything. After this week I'm already thinking about new goals to set and my body is actually beginning to shout  "what are we going to do next?" Ah, loving this new lease on life!

Me and "Coach" Lowell Caylor

of Greenville Indoor Rowing

Healthy Snacking Works

This past week was a turning point for me. Monday I wrote about my cute lunch bag and snacking. I followed through with my all day snacking on healthy foods and lost another 3 lbs. You better believe I'm going to continue carrying my cute lunch bag full of food with me each day. Phil gave some more great information on healthy snacking and I thought I would pass it along.


Fruit snacks:

• Unsweetened applesauce
• Dried fruit (Be sure and watch calories and sodium)
• Frozen fruit (Great to thaw and use in yogurt and oatmeal)
• Smoothies
• No sugar added popsicles

Veggies:

• Keep broccoli, celery, carrots handy
• You can make dips
• To make a salad easily, keep spinach and salad fixings handy
• Edamame (soy beans)
• Veggie pockets
• Ants on a log (celery with peanut butter with raisins on top)

Healthy Grains:

• Breakfast cereal - cheerios, shredded wheat, Kashi go lean
• Whole wheat pitas, muffins or tortillas. Serve with hummus, bean dip or veggie dip

Other healthy foods:

• Tricuits with peanut butter, laughing cow cheese, of almond butter
• Air popped popcorn
• Rice cakes make from whole grain
• Baked tortillas chips
• Granola (watch for sugar content)
• Low fat dairy snacks
• Low fat cheese
• Nuts

Beating the Midnight Munchies:

• Realize cravings have a root
• Herbal tea
• Air popped popcorn
• Plan for the late night munchies -- protein shake, Greek yogurt with fruit
• Same some of your calories for late night munchies
• Develop new habit, munchies are usually a habit
• Make sure your calories are distributed throughout the day . . . fat, carbs, protein

Yep, have to go buy some more zip lock bags when I go to the store to get my fruit and veggies. For another 3 lb. loss on the scales this upcoming week, I will be happy to pick up some more!!!!

Dreaming and Dreaming BIG!

Drea-ea-ea-ea-eam, dream, dream, dream. Drea-ea-ea-ea-eam, dream, dream, dream . . . " This song by the Everly Brothers keeps breaking into my thoughts -- not for a love I'm longing for as the Everly Brothers sing about, but for the hopes and dreams I have.

Last night at our weekly meeting with Phil and Amy, Phil talked to us about  "Keys For Success."  Obviously he's already trying to get us to think beyond this challenge and he should -- we only have 4 more weeks left.

Keys For Success:

• Feed your hopes and dreams - so many times we shut our dreams down
• Ask, "Will getting to my goal weight and maintaining it benefit me with my health, career, and relationships?
• Focus on the benefits, not the negative
• Write down your hopes and dreams
• Dream Big!
• Turn dreams into bite size pieces so they won't be so over-whelming
• Be brutally honest with yourself. What are you going to do to make your hopes and dreams come true?
• Write down hopes and dreams and put them up where you can see them and read them every day
• So much of this is mental . . . get help if you need it
• Find new activities that you love
• Reach BEYOND yourself
• Make every day count
• Tomorrow's a new day. Practice forgiveness (especially for yourself)

When feeding your hopes and dreams, think of positive things. Start thinking about what you can do --  not what you can't do. Also, put things on the calendar and commit yourself. Two weeks ago I definitely put this into practice without realizing it was a key for my success. I committed to rowing a 1/2 marathon and it's tomorrow. If I didn't commit and have this on my calendar, would I be doing it? Probably, but what others things will I do in the future if I sign up, commit, and put it on my calendar?

This week think of your hopes and dreams. Think of things you always wanted to do and make a plan. That's right . . . even if it seems impossible, turn it into a bite size piece . . . break it down . . . do a little first. You will never know if you can do it if you don't try. Just like my 1/2 marathon. I will never know if I can actually do it if I don't try.

Now, go get your sticky notes and start putting your hopes and dreams before you. We didn't sign up for the challenge and do all this work just to see a number on the scales. No, we did this for a life change, so start thinking of ways you want to change your life as you become a "new you!"

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Thursday Quotes

Thursday nights are the highlight of my week. Not only do I get some great ideas, tips, and motivation for the challenge, I get to talk to so many of my fellow Fitness Challenge friends. Tonight's question:

What have you learned about yourself 

in the midst of this challenge?

• Nancy - "I can give up Diet Colas."
• Jim - "That I am weak!"
• Elizabeth - "If I don't stay focused on the material in the book, exercise, and eat healthy food, I will fail."
• Marlene - "I have learned that I need to plan meals, even if it's just for one."
• Mike - "I was so stupid to let myself go."
• Diana - "I feel much better when I exercise."
• Malinda - "That I hate to exercise . . . love to play sports but not exercise."
• Celeste - "I have learned to substitute my desire for other things for the desire for food. A great thing I have learned to do is when I want to eat something sweet, I make myself drink a bottle of water."
• Dean - "Calories are not the worst thing you find in food, it's sodium."
• Bob - "I'm surprised I'm still in the program!"
• Me - "That I can train myself to eat differently, that I feel so much better exercising, and I love indoor rowing!" (But then you knew that last part!)

I want to thank all of you who take time to answer my questions each week.  It's not only encouraging to others, but helps us all realize that many of us feel the same way and we have the same failures and successes. I love the honesty when I ask these weekly questions and am always excited to pick up a new  tip or idea.

Phil gave us alot of information tonight and I'll pass some of it along in a later post. I did want to go ahead and list the website he and Amy mentioned from the National Heart, Lung, and Blood Institute: www.nhlbi.nih.gov. Go online to this address and order cookbooks from this institute for FREE (there are 4 cookbooks available). Also visit the Keep the Beat: Deliciously Healthy Eating Website at: http://hin.nhlbi.nih.gov/healthyeating

Enjoy your t-shirts and get your grocery list ready again for all the healthy snack food you need to buy for next week. It does work. I lost another 3 lbs. by planning my meals better, and most of all by taking food in my cute lunch bag and eating all day. I will definitely do it again next week! Eat all day and lose weight . . . gotta like that! Hope you are having successes of your own!

images courtesy of photobucket.com

Never Give Up

"Never, never, never give up." -- Winston Churchill

I don't think Mr. Churchill was on a Fitness Challenge when he made this statement, but it is something we need to be reminded of daily. At least I do. Personally I have trouble with the giving in part more than the giving up part.

I like what Amy said on Day 40 in her book "Nothing worthwhile in life is without struggle" and "If you're finding the road to health difficult, then that just proves great things are on the horizon. Never give up because something is hard. Keep going until you reach your goal, because that is your reward."

Do you remember what your goals are?
Have you taken time to assess where you are in the this challenge?
Have you given yourself credit when you have reached a mini goal, or survived a difficult struggle?
Are you taking notice of how much water you drink now and how many less sodas you're drinking?
Do you notice what foods you are choosing . . . more healthy?

Many times we concentrate on our defeats . . . the weight we gained in a week, the sweet tooth that got out of control for awhile, the sweet tea habit that tried to take root again, or the lack of discipline to exercise. If you are going through a slump, or a bump in the road, begin writing down what you HAVE accomplished. List the healthy foods you have added to your diet and the unhealthy foods that you no longer eat as often. What about the ounces of water you drink. Now that is probably a big change for all of us. Write it down. List the exercises you do now and how they make you feel. Concentrate on the accomplishes.

No, we are not giving up (or giving in) . . . we have come to far!

Bathroom Mirror Quotes

We all need encouragement as we continue pushing through this challenge. I've given us some Fridge Quotes about healthy food and weight loss, but I thought I would pass along some quotes to encourage and motivate, you know the kind of quotes you might put on your bathroom mirror to see each day. See if any of these encourage or motivate you.

• The only way of finding the limits of the possible is by going beyond them into the impossible. -- Arthur C. Clarke
• If you don't know where you are going, you'll end up someplace else.-- Yogi Berra
• The journey of a thousand miles begins with a single step. -- Lao Tzu
• If you aren't going all the way, why go at all? -- Joe Namath
• There are no gains without pains. -- Adlai Stevenson
• You are never a loser until you quit trying. -- Mike Ditka
• The difference between the impossible and the possible lies in a person's determination. -- Tommy Lasorda
• There are no secrets to success. It is the result of preparation, hard work, learning from failure. -- Colin Powell
• Your thoughts are the architects of your destiny. -- David O. McKay
• Some men succeed because they are destined to, but most men succeed because they are determined to. -- Greame Clegg

  
  
  
  image courtesy of photobucket.com 

  
  

Bathroom Mirror Quotes

We all need encouragement as we continue pushing through this challenge. I've given us some Fridge Quotes about healthy food and weight loss, but I thought I would pass along some quotes to encourage and motivate, you know the kind of quotes you might put on your bathroom mirror to see each day. See if any of these encourage or motivate you.

• The only way of finding the limits of the possible is by going beyond them into the impossible. -- Arthur C. Clarke
• If you don't know where you are going, you'll end up someplace else.-- Yogi Berra
• The journey of a thousand miles begins with a single step. -- Lao Tzu
• If you aren't going all the way, why go at all? -- Joe Namath
• There are no gains without pains. -- Adlai Stevenson
• You are never a loser until you quit trying. -- Mike Ditka
• The difference between the impossible and the possible lies in a person's determination. -- Tommy Lasorda
• There are no secrets to success. It is the result of preparation, hard work, learning from failure. -- Colin Powell
• Your thoughts are the architects of your destiny. -- David O. McKay
• Some men succeed because they are destined to, but most men succeed because they are determined to. -- Greame Clegg

  
  
  
  image courtesy of photobucket.com