Here are eight of the reasons why it's better than going solo:
1. You've heard it before, but it's so true: There's nothing like good conversation to make a run fly by.
2. A partner can help troubleshoot your running form. Have him or her look at your stride and point out what you're doing wrong.
3. Partner running is safer. Particularly for women and during nighttime running, you're much less likely to encounter trouble if you have company.
4. Partners are good pacesetters. If you have a hard day planned, call Speedy. He or she will keep you honest. Likewise, if you want to be sure to run easy, set a running date with Slowpoke.
5. A partner is the perfect pick-me-up when you're bored with your running. Or with life, for that matter. If nothing else, you'll have someone to blab to about your problems.
6. If you're apt to miss running days for no good reason, a running partner will help. You won't want to disappoint a friend by being a no-show.
7. If you're tired of the same old running routes, a partner is sure to know some different ones.
8. Partners make great alarm clocks. If you've always wanted to do more morning runs, find a morning person to run with. Added benefit: You'll be better acclimated to those a.m. races once you've done some a.m. training.
Thursday, September 30, 2010
Wednesday, September 29, 2010
Week 4 Results
YEAH to the following people for losing weight during week 4:
Amber Neale
Beth Wedeven
Jodi White
Kerri Woolverton
Wyndi Moore
Mary Tarchinski
Amber Cook
Top three losers for week 4 are as follows:
1. Amber Cook with a loss of 2.83%
2. Amber Neale with a loss of 1.47%
3. Beth Wedeven with a loss of 1.42%
Total group loss of 11.7 pounds.
There is a new leader in this competition.....Check out the overall standings:
1. Amber Cook with a total loss of 5.61%
2. Beth Wedeven with a total loss of 5.56%
3. Cadence Seeley with a total loss of 4.88%
YIKES...this week also resulted in the most of us gaining....4 contestants! Two contestants were able to maintain.
This week the most piggy passes were used as well.
NEW GOALS for next week for the WHOLE TEAM:
1. No weight gains
2. No piggy passes used
We had a strong start and every week we are getting worse. I hope we can have another total group loss in the 30s again before the end of this competition.
GOOD LUCK EVERYONE!
Amber Neale
Beth Wedeven
Jodi White
Kerri Woolverton
Wyndi Moore
Mary Tarchinski
Amber Cook
Top three losers for week 4 are as follows:
1. Amber Cook with a loss of 2.83%
2. Amber Neale with a loss of 1.47%
3. Beth Wedeven with a loss of 1.42%
Total group loss of 11.7 pounds.
There is a new leader in this competition.....Check out the overall standings:
1. Amber Cook with a total loss of 5.61%
2. Beth Wedeven with a total loss of 5.56%
3. Cadence Seeley with a total loss of 4.88%
YIKES...this week also resulted in the most of us gaining....4 contestants! Two contestants were able to maintain.
This week the most piggy passes were used as well.
NEW GOALS for next week for the WHOLE TEAM:
1. No weight gains
2. No piggy passes used
We had a strong start and every week we are getting worse. I hope we can have another total group loss in the 30s again before the end of this competition.
GOOD LUCK EVERYONE!
Sunday, September 26, 2010
Slim Down Sunday
This is for all of you who work work sitting down for 8+ hours a day:
•Exercise One - Side Stretches: To help whittle your waist and keep your spine aligned and supple, side stretches are excellent exercises to do at your desk. With your arms raised over your head or akimbo with your hands on your hips, lean gently over to each side as far as you can safely go. Please use caution if your chair is unstable or if it is on wheels. You can do this a few times on each side at several times through out the day.
•Exercise Two - Arm Raises: In order to help protect against carpal tunnel syndrome, poor circulation, and weight gain, you should do arm raises several times a day. There are different methods of doing these simple exercises: raising your arms straight over your head, raising them to the sides, or even behind you. Each method works a different set of muscles, and all will temporarily increase your heart rate, keeping your metabolism revving.
•Exercise Three - Butt Squeezes: The easiest exercise that you can do at your desk is butt squeezes. You can even do them while you are on the phone or typing up a report. Simply squeeze and release your buttocks muscles several times. This is the number one exercise that will help prevent "office chair spread" of your hindquarters.
•Exercise Four - Leg Lifts: Of course, these are not the type of leg lifts that have you lying down on the floor and swinging your legs around. At your desk, you can easily straighten your knees and lift your legs out in front of you. You can also march with your feet in place. This will exercise the large muscles in your legs. For easy calf exercises, you can raise your feet up on the toes and lower them. Be sure to use your muscles when you do these exercises for maximum effect.
•Exercise Five - Stress Relievers: Many of the exercises already described here will really help to relieve the stress of your desk job. However, there are some other great stress relief exercises you can do at your desk.
Gently stretching your neck, or rolling your head around, will reduce neck and upper back stress. Lifting your arms in front of you and bending your hands up and down at the wrist will help to relieve the stress of typing and help prevent carpal tunnel syndrome.
As you spend year after year hunched over your desk for eight hours every day, you may find your muscles atrophying, and your hips and waist spreading. Not only can you help prevent that weight gain and loss of tone, but you can alleviate stress with these five quick exercises. Exercising at your desk only takes a few minutes, and will do your body and mind a world of good.
•Exercise One - Side Stretches: To help whittle your waist and keep your spine aligned and supple, side stretches are excellent exercises to do at your desk. With your arms raised over your head or akimbo with your hands on your hips, lean gently over to each side as far as you can safely go. Please use caution if your chair is unstable or if it is on wheels. You can do this a few times on each side at several times through out the day.
•Exercise Two - Arm Raises: In order to help protect against carpal tunnel syndrome, poor circulation, and weight gain, you should do arm raises several times a day. There are different methods of doing these simple exercises: raising your arms straight over your head, raising them to the sides, or even behind you. Each method works a different set of muscles, and all will temporarily increase your heart rate, keeping your metabolism revving.
•Exercise Three - Butt Squeezes: The easiest exercise that you can do at your desk is butt squeezes. You can even do them while you are on the phone or typing up a report. Simply squeeze and release your buttocks muscles several times. This is the number one exercise that will help prevent "office chair spread" of your hindquarters.
•Exercise Four - Leg Lifts: Of course, these are not the type of leg lifts that have you lying down on the floor and swinging your legs around. At your desk, you can easily straighten your knees and lift your legs out in front of you. You can also march with your feet in place. This will exercise the large muscles in your legs. For easy calf exercises, you can raise your feet up on the toes and lower them. Be sure to use your muscles when you do these exercises for maximum effect.
•Exercise Five - Stress Relievers: Many of the exercises already described here will really help to relieve the stress of your desk job. However, there are some other great stress relief exercises you can do at your desk.
Gently stretching your neck, or rolling your head around, will reduce neck and upper back stress. Lifting your arms in front of you and bending your hands up and down at the wrist will help to relieve the stress of typing and help prevent carpal tunnel syndrome.
As you spend year after year hunched over your desk for eight hours every day, you may find your muscles atrophying, and your hips and waist spreading. Not only can you help prevent that weight gain and loss of tone, but you can alleviate stress with these five quick exercises. Exercising at your desk only takes a few minutes, and will do your body and mind a world of good.
Saturday, September 25, 2010
Apple Confit - Great Fall Dessert
Apple Confit
Sturdy apples are flavored with cinnamon and vanilla in this slow cooker apple compote. Top with low-fat vanilla ice cream and a sprinkling of toasted walnuts for dessert.
8 servings, about 1/2 cup each | Active Time: 15 minutes | Total Time: 2 1/4-4 3/4 hours
Ingredients
•3 pounds firm cooking/baking apples, such as Granny Smith, Northern Spy, Rome or Golden Delicious
•1/4 cup sugar
•1/4-1/2 teaspoon ground cinnamon
•1 teaspoon vanilla extract
Preparation
1.Peel the apples and slice 1/4 inch thick. (You should have about 9 cups.) Place the apples in a 4-quart or larger slow cooker. Add sugar and cinnamon to taste, and toss to coat well. Cover and cook until the apples are very tender and almost translucent, but not pureed, 2 to 2 1/2 hours on high or 4 to 4 1/2 hours on low. Stir in vanilla. Transfer to a bowl and let cool slightly. Cover and refrigerate until chilled.
Nutrition
Per serving : 98 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 26 g Carbohydrates; 0 g Protein; 4 g Fiber; 2 mg Sodium; 168 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 1/2 fruit
Tips & Notes
•Make Ahead Tip: Cover and refrigerate for up to 4 days.
Sturdy apples are flavored with cinnamon and vanilla in this slow cooker apple compote. Top with low-fat vanilla ice cream and a sprinkling of toasted walnuts for dessert.
8 servings, about 1/2 cup each | Active Time: 15 minutes | Total Time: 2 1/4-4 3/4 hours
Ingredients
•3 pounds firm cooking/baking apples, such as Granny Smith, Northern Spy, Rome or Golden Delicious
•1/4 cup sugar
•1/4-1/2 teaspoon ground cinnamon
•1 teaspoon vanilla extract
Preparation
1.Peel the apples and slice 1/4 inch thick. (You should have about 9 cups.) Place the apples in a 4-quart or larger slow cooker. Add sugar and cinnamon to taste, and toss to coat well. Cover and cook until the apples are very tender and almost translucent, but not pureed, 2 to 2 1/2 hours on high or 4 to 4 1/2 hours on low. Stir in vanilla. Transfer to a bowl and let cool slightly. Cover and refrigerate until chilled.
Nutrition
Per serving : 98 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 26 g Carbohydrates; 0 g Protein; 4 g Fiber; 2 mg Sodium; 168 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 1/2 fruit
Tips & Notes
•Make Ahead Tip: Cover and refrigerate for up to 4 days.
Friday, September 24, 2010
TGIF
The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990
Thursday, September 23, 2010
This and That Thursday
Satisfy your cravings between meals with these healthy, low-calorie snacks. Each snack is 150 calories or less.
Strawberries with Chocolate Sauce
1 cup strawberries drizzled with 2 tablespoons chocolate syrup
Beer and Nuts
12-ounce light beer and 12 pistachios
Chocolate Pudding
1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top
Healthy Cocktail
Nutrition Facts Per Serving: 136 calories, 0.19g protein, 10g carbohydrate, 0g fat (0g saturated), 0.05g fiber
Ingredients
1.5 ounces lemon/lime vodka
1.5 ounces lemonade
1.5 ounces pomegranate juice
4 ounces club soda
Strawberries with Chocolate Sauce
1 cup strawberries drizzled with 2 tablespoons chocolate syrup
Beer and Nuts
12-ounce light beer and 12 pistachios
Chocolate Pudding
1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top
Healthy Cocktail
Nutrition Facts Per Serving: 136 calories, 0.19g protein, 10g carbohydrate, 0g fat (0g saturated), 0.05g fiber
Ingredients
1.5 ounces lemon/lime vodka
1.5 ounces lemonade
1.5 ounces pomegranate juice
4 ounces club soda
Wednesday, September 22, 2010
Week 3 Results
Another week completed! 8 more weeks to shed the pounds!
This week our group lost a total of 15 pounds. Hopefully next week we can beat this number by 5 pounds.
Following is the top three contestants for week #3:
1. Kerri Woolverton with a loss of 2.02%
2. Melissa Van Dam with a loss of 1.58%
3. Beth Wedeven with a loss of 1.40%
Following is the top three contestants overall:
1. Cadence Seeley with a total loss of 4.88%
2. Beth Wedeven with a total loss of 4.14%
3. Mary Tarchinski with a total loss of 3.05%
Over the past 3 weeks we have a group weight loss of 63 pounds! That is AWESOME!!!
We are heading into week #4 and I have a challenge for you. Challenge yourself this coming week. What do I mean by that? Set a goal for yourself for one week. Maybe that goal is one of the following:
1. Wake up by 6:00 every morning and exercise before work.
2. Eat vegetables every day.
3. Go to bed every night by 10:00 PM.
4. Give up pop or coffee.
5. Exercise every day for 30 minutes.
6. Do 50 sit ups every day.
7. Eat fruit every day.
8. Do 50 push ups every day.
9. Give up chocolate for a week.
10. No fast food for one week.
I would love to hear from you if you have taken up this challenge. And if so, what is your challenge for yourself?
Keep up the great work!
This week our group lost a total of 15 pounds. Hopefully next week we can beat this number by 5 pounds.
Following is the top three contestants for week #3:
1. Kerri Woolverton with a loss of 2.02%
2. Melissa Van Dam with a loss of 1.58%
3. Beth Wedeven with a loss of 1.40%
Following is the top three contestants overall:
1. Cadence Seeley with a total loss of 4.88%
2. Beth Wedeven with a total loss of 4.14%
3. Mary Tarchinski with a total loss of 3.05%
Over the past 3 weeks we have a group weight loss of 63 pounds! That is AWESOME!!!
We are heading into week #4 and I have a challenge for you. Challenge yourself this coming week. What do I mean by that? Set a goal for yourself for one week. Maybe that goal is one of the following:
1. Wake up by 6:00 every morning and exercise before work.
2. Eat vegetables every day.
3. Go to bed every night by 10:00 PM.
4. Give up pop or coffee.
5. Exercise every day for 30 minutes.
6. Do 50 sit ups every day.
7. Eat fruit every day.
8. Do 50 push ups every day.
9. Give up chocolate for a week.
10. No fast food for one week.
I would love to hear from you if you have taken up this challenge. And if so, what is your challenge for yourself?
Keep up the great work!
Tuesday, September 21, 2010
Tuesday's Health Tip
Breathe Deep and Feel Great
What if you could use your everyday breathing as a powerful tool to boost your energy and motivation? Breath is the key to increasing your energy and focus because it is the only way that you can bring oxygen into your body. Without enough oxygen, you become lethargic, tired, and depressed. With increased oxygen levels, you not only increase your energy but also dramatically improve your mood. You simply feel better.
The secret to making your breathing more effective is learning how to "belly breathe." People in India have been doing this for hundreds of years. Belly breathing is the primary foundation for yoga and it is easy to learn. You will love how it makes you feel.
The key to belly breathing is using your diaphragm, a dome-shaped muscle located under your lungs. When you draw it outward (pushing your belly forward), it opens your lungs, drawing in oxygen in. And when you push it inward by contracting your belly, you effectively move the used oxygen out of your lungs.
Try to use this type of breathing all day today, especially when you feel tired and lethargic.
Belly Breathing for Energy
1. Stand up straight with your shoulders pulled back and your chest pushed out.
2. Inhale through your nose for a count of 4 (make sure that your belly comes out), and hold for a count of 2.
3. Exhale through your mouth for a count of 5 (make sure that your belly contracts by coming inward).
4. Repeat for a total of 10 deep breaths. Do this whenever you feel worn out, especially when you think that you're too tired to exercise.
What if you could use your everyday breathing as a powerful tool to boost your energy and motivation? Breath is the key to increasing your energy and focus because it is the only way that you can bring oxygen into your body. Without enough oxygen, you become lethargic, tired, and depressed. With increased oxygen levels, you not only increase your energy but also dramatically improve your mood. You simply feel better.
The secret to making your breathing more effective is learning how to "belly breathe." People in India have been doing this for hundreds of years. Belly breathing is the primary foundation for yoga and it is easy to learn. You will love how it makes you feel.
The key to belly breathing is using your diaphragm, a dome-shaped muscle located under your lungs. When you draw it outward (pushing your belly forward), it opens your lungs, drawing in oxygen in. And when you push it inward by contracting your belly, you effectively move the used oxygen out of your lungs.
Try to use this type of breathing all day today, especially when you feel tired and lethargic.
Belly Breathing for Energy
1. Stand up straight with your shoulders pulled back and your chest pushed out.
2. Inhale through your nose for a count of 4 (make sure that your belly comes out), and hold for a count of 2.
3. Exhale through your mouth for a count of 5 (make sure that your belly contracts by coming inward).
4. Repeat for a total of 10 deep breaths. Do this whenever you feel worn out, especially when you think that you're too tired to exercise.
Monday, September 20, 2010
Music Monday
Following is a 20 minute playlist to help you burn calories:
Desert Rose
Sting (4:45)
Speed of Sound
Coldplay (4:48)
Just the Girl
Click Five (3:54)
Hella Good
No Doubt (4:02)
You and Me
Lifehouse (3:15)
Total Time: 20:44
Desert Rose
Sting (4:45)
Speed of Sound
Coldplay (4:48)
Just the Girl
Click Five (3:54)
Hella Good
No Doubt (4:02)
You and Me
Lifehouse (3:15)
Total Time: 20:44
Saturday, September 18, 2010
Slim Down Saturday
The Aerobox
1. Stand holding a 1- to 2-pound weight in each hand.
2. Bring fists in front of face, palms facing each other.
3. Step left foot 6 inches forward and right foot 6 inches back.
4. Punch with left fist, then right. Start slowly, speeding up until you're going as fast as you can.
5. Repeat for 60 seconds.
6. Switch feet and repeat.
Wrist Rotation
1. Stand with your feet shoulder-width apart and a 1- to 2-pound dumbbell in each hand, arms extended in front of you at shoulder height, palms down.
2. Quickly rotate your wrists inward as far as possible, then outward.
3. Continue alternating for 60 seconds.
1. Stand holding a 1- to 2-pound weight in each hand.
2. Bring fists in front of face, palms facing each other.
3. Step left foot 6 inches forward and right foot 6 inches back.
4. Punch with left fist, then right. Start slowly, speeding up until you're going as fast as you can.
5. Repeat for 60 seconds.
6. Switch feet and repeat.
Wrist Rotation
1. Stand with your feet shoulder-width apart and a 1- to 2-pound dumbbell in each hand, arms extended in front of you at shoulder height, palms down.
2. Quickly rotate your wrists inward as far as possible, then outward.
3. Continue alternating for 60 seconds.
Friday, September 17, 2010
TGIF
"Take twice as long to eat half as much."
-Anonymous
"The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach."
-Benjamin Mays
-Anonymous
"The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach."
-Benjamin Mays
Thursday, September 16, 2010
This and That Thursday
Can you believe that we are half way through September already??? I love fall. It means time to wear sweatshirts and socks and my favorite TV shows are all new for the fall season.
The season premiere for The Biggest Loser is next week Tuesday, September 21 on NBC at 8:00 PM. I am sure we have all seen this show in the past. I love this show. It helps me to stay motivated and gives me some ideas of different kind of workouts and healthy food options. I think to myself if they can shred the pounds and workout that hard, I can do the same thing.
If you enjoy The Biggest Loser you many enjoy one of their workout videos to use during the cold weather. I recently purchased Jillian Michaels work out video, 30 Day Shred. 
This video offers three 20 minute workouts. You can start at the easist level and work you way up to level 3. After doing this video I have a whole new appreciation for how hard the contestants work on The Biggest Loser. I always end up dripping sweat and the workout is only 20 minutes long. You can find this video at Meijers for $10.
I would love to hear from you with your favorite workout video.
The season premiere for The Biggest Loser is next week Tuesday, September 21 on NBC at 8:00 PM. I am sure we have all seen this show in the past. I love this show. It helps me to stay motivated and gives me some ideas of different kind of workouts and healthy food options. I think to myself if they can shred the pounds and workout that hard, I can do the same thing.
If you enjoy The Biggest Loser you many enjoy one of their workout videos to use during the cold weather. I recently purchased Jillian Michaels work out video, 30 Day Shred. 
This video offers three 20 minute workouts. You can start at the easist level and work you way up to level 3. After doing this video I have a whole new appreciation for how hard the contestants work on The Biggest Loser. I always end up dripping sweat and the workout is only 20 minutes long. You can find this video at Meijers for $10. I would love to hear from you with your favorite workout video.
Wednesday, September 15, 2010
Week 2 Results
Congratulations....you survived week 2! Only 10 more weeks to drop the pounds!!!
This week we lost a total group weight of 14 pounds. Don't get discouraged reading this....I was told the second week of a weight loss program is always the hardest.
Even with that being said, there were still some significant weight losses this week.
The Top 3 Contestants for Week 2:
Beth Wedeven took first place with a loss of 1.83%.
Cadence Seeley took second place with a loss of 1.43%.
Mary Tarchinski took third place with a loss of 1.22%.
GREAT JOB!!!
After week 2 here is how the total weight loss standings look:
First Place: Cadence Seeley - with a % loss of 4.88%
Second Place: Carrie Seeley - with a % loss of 2.91%
Third Place: Beth Wedeven - with a % loss of 2.74%
**The Seeley's are kicking butt***
Remember this competition only pays out the top two places.
I am happy to report everyone reported by noon! There were no penalties paid out for this week!!
Good Luck everyone in the week to come!!! Enjoy the nice weather by getting out and exercising!!!
This week we lost a total group weight of 14 pounds. Don't get discouraged reading this....I was told the second week of a weight loss program is always the hardest.
Even with that being said, there were still some significant weight losses this week.
The Top 3 Contestants for Week 2:
Beth Wedeven took first place with a loss of 1.83%.
Cadence Seeley took second place with a loss of 1.43%.
Mary Tarchinski took third place with a loss of 1.22%.
GREAT JOB!!!
After week 2 here is how the total weight loss standings look:
First Place: Cadence Seeley - with a % loss of 4.88%
Second Place: Carrie Seeley - with a % loss of 2.91%
Third Place: Beth Wedeven - with a % loss of 2.74%
**The Seeley's are kicking butt***
Remember this competition only pays out the top two places.
I am happy to report everyone reported by noon! There were no penalties paid out for this week!!
Good Luck everyone in the week to come!!! Enjoy the nice weather by getting out and exercising!!!
Tuesday, September 14, 2010
Tuesday's Health Tip
You've decided to tackle your weight and want to make sure you do it in a healthy manner. Try these healthy weight loss tips that will make it easier to take those first steps towards pursuing better physical fitness.
Eat Breakfast Every Day
Studies show that people who eat breakfast typically consume fewer calories throughout the day. While you may be tempted to skip breakfast and sustain yourself on coffee, realize your body needs proper fuel to operate healthfully, and your body will cry out for calories later on.
Sit Down to Eat Meals
If you sit down for meals, you'll enjoy your food more and will pay more attention to how your body feels. If you eat in front of the television or while working or driving, you'll be less in tune with your body and you will be more likely to overeat.
Make a Commitment
Small changes add up. Maybe you'll commit to doing 30 sit-ups and 15 push-ups every night before you go to bed. Soon those sit-ups and push-ups will be a breeze and you'll be doing 50 sit-ups and 30 push-ups. Choose something attainable and make it a routine you never miss.
Drink Plenty of Water
Not only does water fill you up, making you less likely to overindulge, but it also flushes fat from your body and aids your body in processing nutrients. Staying hydrated will help you eat healthier and lose weight faster.
Get to Bed Early
You'll be more inclined to overeat if you are tired. Rested people make better food and exercise choices. It's also challenging to exercise at a vigorous level if you have not gotten sufficient sleep.
Make Sure You Get Enough Protein
Protein fills you up, aids in muscle repair and growth (which is essential if you are training with weights or exercising) and keeps your blood sugar level stable for a longer period of time, which will help you make better food choices and not crave sweets.
Tell People About Your Goals
If your coworkers know you're trying to lose weight, they'll be less likely to offer you candy from the candy jar or push you to have a second beer. Ask your significant other to keep the junk food out of the house or to go out to a healthy restaurant for dates.
Include Low-fat Dairy Products in Your Diet
Low-fat dairy products such as yogurt and skim milk are great diet foods because they satisfy your craving for sweets while providing calcium and protein.
Split that Dessert With Your Date
Instead of ordering an entire dessert (or foregoing dessert altogether and feeling deprived), indulge and share. Savor every bite, tell yourself it's more fun to share than eat alone, and pride yourself on letting him or her have the bigger half. You'll consume fewer calories without feeling like you've missed out.
Limit Your Sodium Intake
Too much sodium will make you retain water, which will make you feel bloated and defeated in your attempt to lose weight. Some diet sodas are loaded with sodium, so check out the sodium levels before you drink.
Make Healthy Substitutions for Favorite Indulgences
Do you love soda? Switch it out for diet soda or better yet, carbonated water. Do you need cream in your coffee? See if you can get by with fat-free half and half. Experiment with substitutions to see what switches you can make to reduce your caloric intake without feeling it.
Eat Small Meals Often
Don't wait long between meals or you'll be tempted to overeat to compensate for feeling hungry. Stock up on healthy, low-calorie snacks in pre-portioned packaging for easy, healthful snacks. Some excellent mid-morning and mid-afternoon snacks are: a handful of almonds, an apple, cheese and crackers, celery sticks with peanut butter, carrot sticks with low-calorie salad dressing or half a peanut butter sandwich on whole grain bread.
Add Extra Steps Whenever You Can
You've heard this before, but it really works. Park farther away. Take the stairs whenever possible. Walk your dog one more lap around the neighborhood. Play soccer with your child. Walk to your coworker's desk instead of emailing him. Look for little ways to move more, and you'll burn more calories.
Eat Breakfast Every Day
Studies show that people who eat breakfast typically consume fewer calories throughout the day. While you may be tempted to skip breakfast and sustain yourself on coffee, realize your body needs proper fuel to operate healthfully, and your body will cry out for calories later on.
Sit Down to Eat Meals
If you sit down for meals, you'll enjoy your food more and will pay more attention to how your body feels. If you eat in front of the television or while working or driving, you'll be less in tune with your body and you will be more likely to overeat.
Make a Commitment
Small changes add up. Maybe you'll commit to doing 30 sit-ups and 15 push-ups every night before you go to bed. Soon those sit-ups and push-ups will be a breeze and you'll be doing 50 sit-ups and 30 push-ups. Choose something attainable and make it a routine you never miss.
Drink Plenty of Water
Not only does water fill you up, making you less likely to overindulge, but it also flushes fat from your body and aids your body in processing nutrients. Staying hydrated will help you eat healthier and lose weight faster.
Get to Bed Early
You'll be more inclined to overeat if you are tired. Rested people make better food and exercise choices. It's also challenging to exercise at a vigorous level if you have not gotten sufficient sleep.
Make Sure You Get Enough Protein
Protein fills you up, aids in muscle repair and growth (which is essential if you are training with weights or exercising) and keeps your blood sugar level stable for a longer period of time, which will help you make better food choices and not crave sweets.
Tell People About Your Goals
If your coworkers know you're trying to lose weight, they'll be less likely to offer you candy from the candy jar or push you to have a second beer. Ask your significant other to keep the junk food out of the house or to go out to a healthy restaurant for dates.
Include Low-fat Dairy Products in Your Diet
Low-fat dairy products such as yogurt and skim milk are great diet foods because they satisfy your craving for sweets while providing calcium and protein.
Split that Dessert With Your Date
Instead of ordering an entire dessert (or foregoing dessert altogether and feeling deprived), indulge and share. Savor every bite, tell yourself it's more fun to share than eat alone, and pride yourself on letting him or her have the bigger half. You'll consume fewer calories without feeling like you've missed out.
Limit Your Sodium Intake
Too much sodium will make you retain water, which will make you feel bloated and defeated in your attempt to lose weight. Some diet sodas are loaded with sodium, so check out the sodium levels before you drink.
Make Healthy Substitutions for Favorite Indulgences
Do you love soda? Switch it out for diet soda or better yet, carbonated water. Do you need cream in your coffee? See if you can get by with fat-free half and half. Experiment with substitutions to see what switches you can make to reduce your caloric intake without feeling it.
Eat Small Meals Often
Don't wait long between meals or you'll be tempted to overeat to compensate for feeling hungry. Stock up on healthy, low-calorie snacks in pre-portioned packaging for easy, healthful snacks. Some excellent mid-morning and mid-afternoon snacks are: a handful of almonds, an apple, cheese and crackers, celery sticks with peanut butter, carrot sticks with low-calorie salad dressing or half a peanut butter sandwich on whole grain bread.
Add Extra Steps Whenever You Can
You've heard this before, but it really works. Park farther away. Take the stairs whenever possible. Walk your dog one more lap around the neighborhood. Play soccer with your child. Walk to your coworker's desk instead of emailing him. Look for little ways to move more, and you'll burn more calories.
Monday, September 13, 2010
Music Monday
Following is a 30 minute playlist:
Dirty
Christina Aguilera (4:58)
How We Do
The Game (4:05)
Control Myself
LL Cool J (3:54)
SOS
Rihanna (4:00)
Last Time
Fuel (3:40)
Save a Horse Ride a Cowboy
Big & Rich (3:20)
Buttons
Pussycat Dolls (3:45)
Stupid Girls
Pink (3:16)
Dirty
Christina Aguilera (4:58)
How We Do
The Game (4:05)
Control Myself
LL Cool J (3:54)
SOS
Rihanna (4:00)
Last Time
Fuel (3:40)
Save a Horse Ride a Cowboy
Big & Rich (3:20)
Buttons
Pussycat Dolls (3:45)
Stupid Girls
Pink (3:16)
Sunday, September 12, 2010
Slim Down Sunday
Thigh Excersises
Squat with Ball
When it comes to thinner thighs, there's no exercise better than a squat.
Do it:
1. Place an exercise ball between the wall and the curve of your lower back.
2. Stand with your feet shoulder-width apart.
3. Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.
The Single-Leg Circle
Once the single-leg circle feels too easy, try spelling out the alphabet with each leg.
Do it:
1. Lie back on the mat with your arms by your sides and your palms facing down.
2. Begin by pointing with your left foot, as if reaching out with your toes toward the ceiling, and rotate your leg slightly outward.
3. Inhale, and trace a circle on the ceiling with your left leg, moving your whole leg, but keeping your hips still. Don't lift your left hip off the floor.
4. Trace the circle on the ceiling 5 times in a clockwise direction. Repeat in a counter-clockwise direction.
Switch legs and repeat 5 times.
Squat with Ball
When it comes to thinner thighs, there's no exercise better than a squat.
Do it:1. Place an exercise ball between the wall and the curve of your lower back.
2. Stand with your feet shoulder-width apart.
3. Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.
The Single-Leg Circle
Once the single-leg circle feels too easy, try spelling out the alphabet with each leg.
Do it:1. Lie back on the mat with your arms by your sides and your palms facing down.
2. Begin by pointing with your left foot, as if reaching out with your toes toward the ceiling, and rotate your leg slightly outward.
3. Inhale, and trace a circle on the ceiling with your left leg, moving your whole leg, but keeping your hips still. Don't lift your left hip off the floor.
4. Trace the circle on the ceiling 5 times in a clockwise direction. Repeat in a counter-clockwise direction.
Switch legs and repeat 5 times.
Saturday, September 11, 2010
Chocolate Chip Cookies Lite
These chocolate chip cookies are a low fat version for those of us who can't live without cookies.
Prep Time: 15 Min Ready In: 23 Min
Original Recipe Yield 1 dozen cookies
Ingredients
1/4 cup white sugar
1/8 cup brown sugar
1/8 cup applesauce
1/2 teaspoon vanilla extract
1 egg white
1/2 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
1/4 cup semisweet chocolate chips
Directions
1.Preheat oven to 375 degrees F (190 degrees C). Sift together flour, baking soda, and salt.
2.Stir together white sugar, brown sugar, applesauce, vanilla extract, and egg white until smooth. Combine the flour, baking soda and salt; stir into the batter until moistened. Mix in chocolate chips last. Drop dough by rounded teaspoonfuls onto an ungreased cookie sheet.
3.Bake in preheated oven until golden brown, 8 to 10 minutes.
Nutritional Information
Amount Per Serving Calories: 63 | Total Fat: 1.1g | Cholesterol: 0mg
Prep Time: 15 Min Ready In: 23 Min
Original Recipe Yield 1 dozen cookies
Ingredients
1/4 cup white sugar
1/8 cup brown sugar
1/8 cup applesauce
1/2 teaspoon vanilla extract
1 egg white
1/2 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
1/4 cup semisweet chocolate chips
Directions
1.Preheat oven to 375 degrees F (190 degrees C). Sift together flour, baking soda, and salt.
2.Stir together white sugar, brown sugar, applesauce, vanilla extract, and egg white until smooth. Combine the flour, baking soda and salt; stir into the batter until moistened. Mix in chocolate chips last. Drop dough by rounded teaspoonfuls onto an ungreased cookie sheet.
3.Bake in preheated oven until golden brown, 8 to 10 minutes.
Nutritional Information
Amount Per Serving Calories: 63 | Total Fat: 1.1g | Cholesterol: 0mg
Friday, September 10, 2010
TGIF
"Knowing is not enough;
We must apply.
Willing is not enough;
We must do."
- Johann Wolfgang von Goethe
"There are no shortcuts to any place worth going."
- Source unnknown
We must apply.
Willing is not enough;
We must do."
- Johann Wolfgang von Goethe
"There are no shortcuts to any place worth going."
- Source unnknown
Thursday, September 9, 2010
This and That Thursday
Create More Time for You
How great would it be if you could find an extra 3 to 4 hours each week? How could you use that time to accelerate your success? How much leaner could you get? How much sooner could you achieve your goal?
All of us have a Loser Zone, where most of us spend too much time. You fall into the Loser Zone when you do something that produces no significant improvements in your life. The number one Loser Zone activity is watching television; the average American spends 30 hours a week watching it. Your Loser Zone time might also involve aimlessly chatting on the phone or surfing the internet.
What are your Loser Zones, and how many hours per day do you spend per Loser Zone activity? If your number is greater than 6 to 8 hours, you have just found some time that could be better spent on creating a new healthy you.
What are my Loser Zones?
Loser Zone activity:___________________Hours per day:__________
Loser Zone activity:___________________Hours per day:__________
Loser Zone activity:___________________Hours Per day:__________
Total time in Loser Zone_____________ x 7 days = ______________
This is how much MORE time you have for yourself per week when you get out of your Loser Zone.
How great would it be if you could find an extra 3 to 4 hours each week? How could you use that time to accelerate your success? How much leaner could you get? How much sooner could you achieve your goal?
All of us have a Loser Zone, where most of us spend too much time. You fall into the Loser Zone when you do something that produces no significant improvements in your life. The number one Loser Zone activity is watching television; the average American spends 30 hours a week watching it. Your Loser Zone time might also involve aimlessly chatting on the phone or surfing the internet.
What are your Loser Zones, and how many hours per day do you spend per Loser Zone activity? If your number is greater than 6 to 8 hours, you have just found some time that could be better spent on creating a new healthy you.
What are my Loser Zones?
Loser Zone activity:___________________Hours per day:__________
Loser Zone activity:___________________Hours per day:__________
Loser Zone activity:___________________Hours Per day:__________
Total time in Loser Zone_____________ x 7 days = ______________
This is how much MORE time you have for yourself per week when you get out of your Loser Zone.
Wednesday, September 8, 2010
Week 1 Results
Yeah week one is passed us!!! 11 more weeks to go! I am happy to report that there were no weight gains during week one. I am still waiting for Carrie Seeley and Courtney Seeley to report their weight loss or gain.
Interesting facts:
1. 28 pounds lost for week one!!!
2. Cadence Seeley is the strong leader for week 1 with a total weight loss of 3.45%. Which is a third of her goal.
3. Amber Neale is holding 2nd place with a total weight loss of 2%.
2. 3 Piggy passes were used because the contestants failed to report their weight prior to noon.
Don't forget you can track your results and compare your losses to the other losers by clicking on the link to the right called "offical contest results". (sorry it took me so long today to get this up correctly)
For those that love Facebook...Amber Neale has started a group on Facebook for the contestants in Win at Losing 2010. Hopefully, this will be another location for you to get support from the other contestants. And I am sure there will be some "trash talk"! The group's name is Win at Losing 2010 and so far six contestants are members of the group. Check it out if you get a chance.
CONGRATULATIONS TO YOU ALL for a great week!!! Keep up the good work.
Don't forget to report your results to me by noon next week Wednesday. You can email, text, or call me.
Interesting facts:
1. 28 pounds lost for week one!!!
2. Cadence Seeley is the strong leader for week 1 with a total weight loss of 3.45%. Which is a third of her goal.
3. Amber Neale is holding 2nd place with a total weight loss of 2%.
2. 3 Piggy passes were used because the contestants failed to report their weight prior to noon.
Don't forget you can track your results and compare your losses to the other losers by clicking on the link to the right called "offical contest results". (sorry it took me so long today to get this up correctly)
For those that love Facebook...Amber Neale has started a group on Facebook for the contestants in Win at Losing 2010. Hopefully, this will be another location for you to get support from the other contestants. And I am sure there will be some "trash talk"! The group's name is Win at Losing 2010 and so far six contestants are members of the group. Check it out if you get a chance.
CONGRATULATIONS TO YOU ALL for a great week!!! Keep up the good work.
Don't forget to report your results to me by noon next week Wednesday. You can email, text, or call me.
Tuesday, September 7, 2010
Tuesday's Health Tip
How to Cut Calories
You may exercise, you may work out, and you may go on a diet. There are basically a dozen ways you can cut down your calories. But would you rather lose calories with minimal effort, or with an intense program? Below is a list of some calorie busting techniques that will not take a bucket of sweat to accomplish.
1. Keep it balanced.
It is a given scientific fact that calories are the body’s fuel. This little thing gives us our energy – awake or asleep. We need more calories, depending on our lifestyle pace and activity. Too much of calories however, are transformed into fat.
The key to losing weight is keeping your calorie intake at a low – don’t deprive yourself of calories, just consume few amounts. Too much of everything is bad, and too little, is bad, too. Too little calories slow down the body’s metabolism, thereby decreasing the ability of the body to absorb vitamins and essential nutrients.
2. Start the day right.
Eating right sets the tone of the day. Start your low calorie diet in the morning. Study shows that skipping breakfast causes binge eating at lunch, thereby eating more fat. Breakfast food gives you the starter carbs and minerals like iron, which you basically need.
Eating right means eating smart. Choose oatmeal or cereal instead of bagels or muffin. Bagels and cream cheese doesn’t just feel enough, it also gives you a whopping 500 calories. Oatmeal, or cereal on the other hand contains necessary amounts of fiber, calcium, carbohydrates, and all your essential nutrients at an amazing 400 calorie or less meal. Try cutting down on your fatty foods, too. If you can’t eat without eggs or bacon, open up just two eggs instead of your usual four, or just fry 2 strips instead of the usual 6. Eating fruits in the morning instead of the juice cuts down around 60 calories of your diet as well, and a cup of black coffee is 150 calories less than a cup of latte.
3. Be a smart shopper.
Stock up on healthy options. Junk the junk food. Choose vegetables over cream cheese, and try out whole wheat bread. Foods that contain more fiber are better than white bread, as fiber helps in burning calories and in digesting food.
Thinking about soup? Choose minestrone above any cream of what not. Whole-wheat pita bread is a better option, too. Don’t just think of your house; buy some snacks for work, too. Avoid those tempting machines and those fast food counters. Thinking of meat? Opt for tuna, it has better protein sources and is a good source of omega-3, a heart aiding fat.
4. Be mindful.
Think. The key is thinking. Be mindful of the decisions you make, especially at the dining table. How you eat dictates the amount of calories you take in. If you eat a whole cup of soup, try eating half a cup a day. That’s three and a half cups in a week. Imagine the calories you stayed away from. Try eating just one egg a day instead of two, or maybe try an egg every three days or so. Drinking from a champagne flute instead of a goblet really helps a lot, too, as you save 100 to 150 calories per glass of wine.
5. Understand your cravings
After a day of calorie control, you’ll surely feel the urge to eat something at night, one time or another. Ask yourself this two things: “What do I crave?” and “Why do I crave it?” After you do successfully answer this, find that food and satisfy yourself. You may also find a calorie-match for your cravings. For example, you crave for chocolate chips and eat fruit instead; you get to eat as much until you feel content. A few slices of apples are way healthier and more satisfying than a single bite off that chocolate chip cookie.
6. Use a few tricks.
Nope, no magic tricks here. Just fool your stomach, as what they say. Eat some low-calorie salads that fill you up before your main course not only makes you eat less, it lets you consume fewer calories than you’re supposed to. Better yet, do what the folks in the International Journal of Obesity did – they hid their candies.
7. Squeeze in exercise.
Sweat it out, even once in a while. Exercise doesn’t have to be in the gym all the time. Those extra steps you make, the extra half-mile walks will do. If stuck in a long line, do some tap dancing or maybe some stretching. Put some groove when listening to your iPod – dance while you’re at it. If you need to get something, get it yourself. A few ten minutes of sweat burns more or less around 50 calories, adding up to around 350 calories a week.
You may exercise, you may work out, and you may go on a diet. There are basically a dozen ways you can cut down your calories. But would you rather lose calories with minimal effort, or with an intense program? Below is a list of some calorie busting techniques that will not take a bucket of sweat to accomplish.
1. Keep it balanced.
It is a given scientific fact that calories are the body’s fuel. This little thing gives us our energy – awake or asleep. We need more calories, depending on our lifestyle pace and activity. Too much of calories however, are transformed into fat.
The key to losing weight is keeping your calorie intake at a low – don’t deprive yourself of calories, just consume few amounts. Too much of everything is bad, and too little, is bad, too. Too little calories slow down the body’s metabolism, thereby decreasing the ability of the body to absorb vitamins and essential nutrients.
2. Start the day right.
Eating right sets the tone of the day. Start your low calorie diet in the morning. Study shows that skipping breakfast causes binge eating at lunch, thereby eating more fat. Breakfast food gives you the starter carbs and minerals like iron, which you basically need.
Eating right means eating smart. Choose oatmeal or cereal instead of bagels or muffin. Bagels and cream cheese doesn’t just feel enough, it also gives you a whopping 500 calories. Oatmeal, or cereal on the other hand contains necessary amounts of fiber, calcium, carbohydrates, and all your essential nutrients at an amazing 400 calorie or less meal. Try cutting down on your fatty foods, too. If you can’t eat without eggs or bacon, open up just two eggs instead of your usual four, or just fry 2 strips instead of the usual 6. Eating fruits in the morning instead of the juice cuts down around 60 calories of your diet as well, and a cup of black coffee is 150 calories less than a cup of latte.
3. Be a smart shopper.
Stock up on healthy options. Junk the junk food. Choose vegetables over cream cheese, and try out whole wheat bread. Foods that contain more fiber are better than white bread, as fiber helps in burning calories and in digesting food.
Thinking about soup? Choose minestrone above any cream of what not. Whole-wheat pita bread is a better option, too. Don’t just think of your house; buy some snacks for work, too. Avoid those tempting machines and those fast food counters. Thinking of meat? Opt for tuna, it has better protein sources and is a good source of omega-3, a heart aiding fat.
4. Be mindful.
Think. The key is thinking. Be mindful of the decisions you make, especially at the dining table. How you eat dictates the amount of calories you take in. If you eat a whole cup of soup, try eating half a cup a day. That’s three and a half cups in a week. Imagine the calories you stayed away from. Try eating just one egg a day instead of two, or maybe try an egg every three days or so. Drinking from a champagne flute instead of a goblet really helps a lot, too, as you save 100 to 150 calories per glass of wine.
5. Understand your cravings
After a day of calorie control, you’ll surely feel the urge to eat something at night, one time or another. Ask yourself this two things: “What do I crave?” and “Why do I crave it?” After you do successfully answer this, find that food and satisfy yourself. You may also find a calorie-match for your cravings. For example, you crave for chocolate chips and eat fruit instead; you get to eat as much until you feel content. A few slices of apples are way healthier and more satisfying than a single bite off that chocolate chip cookie.
6. Use a few tricks.
Nope, no magic tricks here. Just fool your stomach, as what they say. Eat some low-calorie salads that fill you up before your main course not only makes you eat less, it lets you consume fewer calories than you’re supposed to. Better yet, do what the folks in the International Journal of Obesity did – they hid their candies.
7. Squeeze in exercise.
Sweat it out, even once in a while. Exercise doesn’t have to be in the gym all the time. Those extra steps you make, the extra half-mile walks will do. If stuck in a long line, do some tap dancing or maybe some stretching. Put some groove when listening to your iPod – dance while you’re at it. If you need to get something, get it yourself. A few ten minutes of sweat burns more or less around 50 calories, adding up to around 350 calories a week.
Monday, September 6, 2010
Music Monday
Are you in need of new music to workout to? Following is a 20 minute playlist:
Heart and Soul
T'Paul (4:15)
Let's Go Crazy
Prince (4:39)
Jack & Diane
John Mellencamp (3:40)
The Refugee
U2 (3:40)
Dreamgirl
Dave Matthews (3:59)
Total Time: 20:13
Heart and Soul
T'Paul (4:15)
Let's Go Crazy
Prince (4:39)
Jack & Diane
John Mellencamp (3:40)
The Refugee
U2 (3:40)
Dreamgirl
Dave Matthews (3:59)
Total Time: 20:13
Sunday, September 5, 2010
Sunburst Smoothie
Ingredients
1 cup Pineapple Juice
1 cup vanilla low fat yogurt or frozen yogurt
1 cup Frozen Strawberries, partially thawed
2 ripe, medium Bananas, peeled
Directions
Combine pineapple juice, yogurt, strawberries and bananas in blender or food processor container. Cover; blend until smooth. Garnish with strawberries and banana slices, if desired.
Serves: 4
Prep Time: 10 min.
Nutrition Score per serving:
151 calories, 1g fat (<1g sat.), 3 mg cholesterol, 43 mg sodium, 33 g carbohydrate (3g dietary fiber, 27g sugars), 4 g protein, 3% Vit A, 69% Vit C, 11% calcium, 2% iron, 8% potassium, 4% folate
Saturday, September 4, 2010
Slimdown Saturday
Looking for a new exercise to target the abs? Try scissor kicks. 
Main Muscle: Abdominals
1.To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
2.With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
3.Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
4.Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
5.Repeat for the recommended amount of repetitions.
Variation: As you get more advanced, you can wear ankle weights for resistance.
Click on the website below for a video demonstration of this workout.
The following website allows you to search for exercises to target any area on your body: www.bodybuilding.com
Main Muscle: Abdominals
1.To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
2.With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
3.Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
4.Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
5.Repeat for the recommended amount of repetitions.
Variation: As you get more advanced, you can wear ankle weights for resistance.
Click on the website below for a video demonstration of this workout.
The following website allows you to search for exercises to target any area on your body: www.bodybuilding.com
Friday, September 3, 2010
TGIF
Climb The Mountain
I tried to climb the mountain today. As I inched my way up the path, I felt out of breath and had to turn back.
I tried to climb the mountain today. But, It was so hot outside, I thought I had better stay in my nice air-conditioned house and rest up for tomorrow's attempt.
I tried to climb the mountain today. On my journey, darkness started to fall and I was full of fear, so I had to return to a safe place.
I was ready to climb the mountain today. But I had so may other things to do, so instead of climbing the mountain I took care of the much more important tasks; I washed my car, mowed the grass and watched the big game. Today the mountain will have to wait.
I was going to climb the mountain today. But as I stared at the mountain in all it's majestic beauty, I knew I had no chance of making it to the top, so I figured why even begin trying.
I had forgotten about climbing the mountain today, until an old friend came by and asked what I was up to lately. I told him about all my plans to climb that mountain someday. I went on and on about how I was going to accomplish the task.
He stopped me and said, "I just got back from climbing that mountain. for the longest time I told myself I was going to try to climb it but never made any progress."
"I almost let the dream of making it to the top die. I came up with every excuse of why I could not make it up the mountain, but never once did I give myself a reason why I could. One day as I stared at the mountain and pondered, I realized that if I didn't make an attempt at this dream all my dreams would eventually die."
" The next morning, I started my climb. It was not easy, and at times I wanted to quit. But no matter what I faced, I placed one foot in front of the other, keeping a steady pace. When the wind tried to blow me over the edge, I kept walking. When the voices inside my head screamed, stop! I focused on my goal, never letting it out of sight. I kept moving forward. I could not quit because I knew I had come too far to stop now. Time and time again, I reassured myself that I was going to finish this journey. I struggled mightily to make it to the top, but I CLIMBED THE MOUNTAIN."
"I have to be going," my friend said. "Tomorrow is a new day to accomplish more dreams. By the way what are you going to do tomorrow?"
I looked at him, with intensity and confidence in my eyes, and said, "I HAVE A MOUNTAIN TO CLIMB."
Author unknown
I tried to climb the mountain today. As I inched my way up the path, I felt out of breath and had to turn back.
I tried to climb the mountain today. But, It was so hot outside, I thought I had better stay in my nice air-conditioned house and rest up for tomorrow's attempt.
I tried to climb the mountain today. On my journey, darkness started to fall and I was full of fear, so I had to return to a safe place.
I was ready to climb the mountain today. But I had so may other things to do, so instead of climbing the mountain I took care of the much more important tasks; I washed my car, mowed the grass and watched the big game. Today the mountain will have to wait.
I was going to climb the mountain today. But as I stared at the mountain in all it's majestic beauty, I knew I had no chance of making it to the top, so I figured why even begin trying.
I had forgotten about climbing the mountain today, until an old friend came by and asked what I was up to lately. I told him about all my plans to climb that mountain someday. I went on and on about how I was going to accomplish the task.
He stopped me and said, "I just got back from climbing that mountain. for the longest time I told myself I was going to try to climb it but never made any progress."
"I almost let the dream of making it to the top die. I came up with every excuse of why I could not make it up the mountain, but never once did I give myself a reason why I could. One day as I stared at the mountain and pondered, I realized that if I didn't make an attempt at this dream all my dreams would eventually die."
" The next morning, I started my climb. It was not easy, and at times I wanted to quit. But no matter what I faced, I placed one foot in front of the other, keeping a steady pace. When the wind tried to blow me over the edge, I kept walking. When the voices inside my head screamed, stop! I focused on my goal, never letting it out of sight. I kept moving forward. I could not quit because I knew I had come too far to stop now. Time and time again, I reassured myself that I was going to finish this journey. I struggled mightily to make it to the top, but I CLIMBED THE MOUNTAIN."
"I have to be going," my friend said. "Tomorrow is a new day to accomplish more dreams. By the way what are you going to do tomorrow?"
I looked at him, with intensity and confidence in my eyes, and said, "I HAVE A MOUNTAIN TO CLIMB."
Author unknown
Thursday, September 2, 2010
This and That Thursday
Drink How Much Water?!
Yes, it's true. Since your body is losing two quarts of water a day, that means you have to drink two quarts of water a day to make up for it. And even more if you exercise!! Don't worry, you won't be spending the entire day in the bathrom, but you should be making a few more pit stops. If you're wondering how in the world you're going to get that much water down, never fear, below are a few pointers.
1. Break it down.
Two quarts equals sixty-four ounces. That breaks down to eight, eight-ounce glasses of water a day. Whew!! But drinking that much is definitely doable. If you like to be scheduled, try this pattern:
*8:00 A.M. or starting when you get up, drink eight ounces.
*10:00 A.M. drink eight more ounces.
*12:00 noon, drink another glass with lunch.
*2:00 P.M., try eight ounces.
*4:00 P.M., drink eight ounces with a snack.
*6:00 P.M., drink eight ounces with dinner.
*8:00 P.M., guzzle another eight ounces.
*10:00 P.M. or before bed, drink a final eight ounces.
Are you thinking, I'll be getting up in the middle of the night to go to the bathroom! Then try drinking sixteen ounces with a lunch or dinner and skip the 10:00 P.M. glass.
2. What if...
If you are not that scheduled, try filling a two-quart container with water in the morning and then plan to have drunk the whole thing by the end of the day.
3. One final pointer
Jazz up your water with slices of lemon or lime. It seems to make the water a little more palatable. You can even put some in your two-quart container, and you're set for the day.
Yes, it's true. Since your body is losing two quarts of water a day, that means you have to drink two quarts of water a day to make up for it. And even more if you exercise!! Don't worry, you won't be spending the entire day in the bathrom, but you should be making a few more pit stops. If you're wondering how in the world you're going to get that much water down, never fear, below are a few pointers.
1. Break it down.
Two quarts equals sixty-four ounces. That breaks down to eight, eight-ounce glasses of water a day. Whew!! But drinking that much is definitely doable. If you like to be scheduled, try this pattern:
*8:00 A.M. or starting when you get up, drink eight ounces.
*10:00 A.M. drink eight more ounces.
*12:00 noon, drink another glass with lunch.
*2:00 P.M., try eight ounces.
*4:00 P.M., drink eight ounces with a snack.
*6:00 P.M., drink eight ounces with dinner.
*8:00 P.M., guzzle another eight ounces.
*10:00 P.M. or before bed, drink a final eight ounces.
Are you thinking, I'll be getting up in the middle of the night to go to the bathroom! Then try drinking sixteen ounces with a lunch or dinner and skip the 10:00 P.M. glass.
2. What if...
If you are not that scheduled, try filling a two-quart container with water in the morning and then plan to have drunk the whole thing by the end of the day.
3. One final pointer
Jazz up your water with slices of lemon or lime. It seems to make the water a little more palatable. You can even put some in your two-quart container, and you're set for the day.
Wednesday, September 1, 2010
Day One!!!!
THANK YOU to all of you that have joined our first weight loss competition. I hope you find this to be a very fun and successful experience. I am sure it is good to know that day one is almost done. I hope you all did well for the first day. Below is some fun facts about our competition:
A. There is a total of 13 contestants:
1. Amber Cook
2. Jen Lewis
3. Jodi Matson
4. Wyndi Moore
5. Amber Neale
6. Cadence Seeley
7. Carrie Seeley
8. Courtney Seeley
9. Mary Tarchinski
10. Beth Wedeven
11. Jodi White
12. Kerri Woolverton
13. Melissa Van Dam
B. Current total weight for the whole group: 2,589lbs
C. The group's goal weight is 2,354lbs, which is 9.07%. I hope we beat this goal by 10 pounds.
D. Every contestant chose more than 5% to lose!!!
E. As of today, first place will win $104 and second place will win $26.
Remember to keep checking the blog for updates. I look forward to hearing from all of you on Wednesday, September 8 with your results. Don't forget I have to hear from you before noon or you will be penalized.
GOOD LUCK to you all!!!
A. There is a total of 13 contestants:
1. Amber Cook
2. Jen Lewis
3. Jodi Matson
4. Wyndi Moore
5. Amber Neale
6. Cadence Seeley
7. Carrie Seeley
8. Courtney Seeley
9. Mary Tarchinski
10. Beth Wedeven
11. Jodi White
12. Kerri Woolverton
13. Melissa Van Dam
B. Current total weight for the whole group: 2,589lbs
C. The group's goal weight is 2,354lbs, which is 9.07%. I hope we beat this goal by 10 pounds.
D. Every contestant chose more than 5% to lose!!!
E. As of today, first place will win $104 and second place will win $26.
Remember to keep checking the blog for updates. I look forward to hearing from all of you on Wednesday, September 8 with your results. Don't forget I have to hear from you before noon or you will be penalized.
GOOD LUCK to you all!!!
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