Feel Good Friday

Good morning!  Yes, of course, we can extend the "Creation Box" side-challenge a week.  I'm excited so many of you are doing it!  For this weekend, try this for an addition your box:

• Make a gratitude list: write out all the things in your life that you are grateful for and that will help you move towards the future you and hitting your goals.  Put the list in the box/jar.

And carrying on I guess with this week's talk from all of us about limiting the toxic negativity in our lives, I like what Amy C pointed out, that sometimes we have enough negativity within our own minds.  Check out this message, again from Dale Smith Thomas, about recognizing then turning around our own negative thoughts:

"I am once again reminded of the power of our words. The power of our thought process. The power of our vision for the future. I believe we need to be constantly aware of our thoughts. Negative thoughts are so easy to hold on to. Once a negative thought enters your mind the first step is to "be aware". The second step is to make a decision to change it. I read once the minute you become aware of your negative focus you should say out loud, " STOP." Once you start to use the word stop each time you begin to speak negatively then you will be more aware of the thoughts.

Again, changing the internal dialogue is key. Start using milder words. Have you ever noticed that in a hospital that many times they use the word "discomfort" instead of pain? If you are angry with someone use the word disenchanted. You can also just use the word annoyed. It has much less power than anger.

Also, we need to change our self limiting statements. I hear so many people use the word "impossible." The next time you catch yourself saying that something is impossible just STOP. Start asking questions instead of making statements. "How is this possible?" "How can I handle this?"

This seems like such a simple task, changing our self defeating language. However, we have allowed the negative language to become a part of our lives. It is a habit and it's time for us to change it.

I challenge you to really make a commitment to monitor your language and thoughts this week. Make a choice to "pay attention" to what you are thinking and speaking. If you need to have an "attitude" partner this week, get one. Listen to each other and when you hear a negative word then work together to create a positive word to replace it."

Don't limit yourself!  Over this weekend, think about your goals.  Think about why you want to achieve them.  Think about them in light of the fact that you're going to hit them.  That it's not a question of "if."  It's real.  It's going to happen.  You will have the life within your boxes/jars. 

Love you, girls! Have a fabulous weekend!

Feel the Burn Thursday!

Hi, ladies! Have you been taking advantage of the brisk outdoor weather lately?  What have you done for workouts since last Thursday?  Do you have any planned for this weekend? 

"You train best where you are the happiest." -Frank Shorter, American distance runner and Olympic gold-medalist

I can 100% whole heartedly agree with that statement!  I've worked out 3 times this past week at the fitness center in my office building and it's such a bland little hole in the wall!  I haven't been able to get past a certain mileage and the little odometer on the treadmill just crawls along (granted there was no TV in front of my face, which would have made it easier).  I MUCH MUCH MUCH prefer being outside on a trail.  I ran a long run on Monday outside on the trail and it was so great!  The time passed like it was nothing.  Nature is rejuvenating to me.  I enjoy the solitude of being alone with my thoughts and decompressing my brain.  I love seeing all the fall leaves, crunching them underfoot, and the crisp smell of autumn.  I can blast away 1300 calories like it's nothing, but inside I monotonously kill myself to burn 300 calories.  I definitely train best outside, where I am the happiest.  What do you ladies think?  Where are you the happiest when working out? 

About your "creation boxes," have any of you made them?  Since I forgot to post yesterday something for you to put in there, here are two things for you today to work on and put in it:

• Positive/Negative People List: List the 25 people that you spend the most time with and decide if they are positive or negative. Limit the toxic people in your life. Is the future you going to be on OTHER people's positive lists?
• Personal Inventory: What are your 5 greatest strengths? What are you most proud of in your life? Is the future you going to have new strengths and new things to be proud of in her life?

Whatcha Eatin' Wednesday?

Hi!  I just love seeing all of your comments and receiving all of the wonderful support and advice from you!  I learn and gain so much from you :)  Today I want to hear about your cravings.  What kind of cravings have you been getting? Salty? Sweet? Chocolatey? Cheesy?  And what healthy fix do you have for them?

Here are some healthy fixes for cravings that I liked.  Here are more swap ideas.  And although this dietician seems really cut-throat, this obvious tip to keep it out of sight out of mind might help.  My unprofessional opinion, though, is to just have one of whatever treat it is you're craving (to keep you from murdering someone) and don't allow yourself any more by distracting yourself and moving on.  That's what some of you have shared, too.  Don't binge, obviously, but just have a little bite and that might be all your body wanted.  Don't drive yourself batty, don't make yourself have a coronary, just listen to your body's cravings and see if you can satisfy it with healthy fixes.  I think being in tune with our bodies is a pretty cool way to eat :)  Sorry, that was a lot of rambling without really going anywhere... :)  So pass along some tips and tactics for overcoming cravings!

And as always, share some recipes if you've tried something yummy and healthy lately.  Last week I made this Feta-Topped Chicken and it was soooo yummy.  I'm going to quadruple it the next time I make it and use for leftovers.  I used light balsamic dressing instead of regular.  I served it with a spinach salad, pureed cauliflower, and multi-grain Rhodes roll.

Tuesday Motivation

Along the lines of our side-challenge for this week, the "creation box," here's a little ditty not about Jack & Diane but about all of us approaching our goals with an attitude that we're going to achieve them. 

"Play to Win" by Jon Gordon

There was a time in most of our lives when we had no fear-that feeling when we jumped from the jungle gym and slammed our little bodies to the ground. Perhaps it was when we went on our first roller coaster, or when we were in high school or college and felt that there was nothing we couldn't do. No goal was unattainable. We were an unstoppable force that would think of something and then make it happen. Then, as time goes by, the world tells us more frequently that we can't do what we want. The doubters laugh at our goals and try to persuade us from going after our dreams.

They say, "You're crazy. It's too hard. Why don't you do this instead? You should play it safe." They act as if dreams were meant for others but not people like us. They surround us with negative energy and try to instill their own fears and insecurities in us. We not only begin to know the word "fear," we start to understand what it's like to be fearful. With so many people telling us we can't do something and so few telling us we can, it's hard not to let fear into our lives. Unfortunately this is how many of us go through life.

Whether you are 20 or 50, many of us become so scared of losing what we have that we don't go after what we truly want. We play it safe and hold on so tight to the status quo that we never experience what could be. We believe the doubters and don't take chances that will move us one step towards our dreams. I call this "playing to lose". We see this in sports all the time when a team has the lead. They start to think about how not to lose instead of how to win. They hold on so tight to their lead that they start playing safe and scared. You can see it in their energy and body language. As a result the other team takes chances, plays with no fear and eventually gains the momentum and wins.

To live a life filled with positive energy we must learn to repel the energy of fear. Whether it comes from within or from another person, we must overcome fear and adopt a "play to win" mindset. Playing to win requires a commitment to yourself that even if you fail, you will never give up and never let your goals and dreams die. Those who play to win know that success is not given to us. It is pursued with all the energy and sweat we can muster. Obstacles and struggles are part of life and only serve to make us appreciate our success. If everything came easy we wouldn't know what it felt like to truly succeed. Obstacles are meant to be overcome. Fear is meant to be conquered. Success is meant to be achieved. They are all part of the game of life and the people who succeed play to win and never give up until the game is over.

So, 10 in 6 Challengers, how many times have you heard that being fit is for "other people" and not for people like us, people who are busy with crazy lives, screaming kids, vacations, jobs, stress, REAL LIVES?  How many times have you let other people's negativity make you doubt that you'll ever achieve your goals?  Reach back to your childhood attitudes today and really think of yourself as an incurable optimist, an unstoppable force, an indestructable achiever, a fearless dreamer.  Don't listen to other people's doubts and their attempts to drag people down to their level.  Don't listen to your own doubts or your own thoughts telling you to take the easy and lazy conformist route.  According to the psychologist Abraham Maslow (remember Maslow's hierachy of needs from psych class?):
 

"You can go forward toward growth or back toward comfort and routine.  Growth must be chosen again and again.  Fear must be overcome again and again."

 
Dr. Robert Cooper, the neuroscientist and business consultant I referenced and listened to a couple weeks ago, says regarding the brain and our vast untapped capacity:

 

"What a machine!  The brain generates millions of excuses every hour for not rising, not growing, not changing, not getting ahead of the world. Its premise: This is as good as it gets.  Why bother?  Why stretch when you might stumble? And on and on...Notice how many people try to dumb everyone down.  That's the brain instinctively trying to keep everyone else from getting ahead so you don't look as far behind.  We're wired for that and it feels 'natural.' It is far from optimal...The human brain is forever disconnected from the future- unless we help it remember that what happens today shapes the future."

 
Our brain is negative and others around us are negative, so we've got to consiously decide to not accept any of that junk and to believe in ourselves, the validity of our goals, and the reality that we CAN be whoever we want to be.  That last line from Dr. Cooper about the future is perfect motivation for us all to make our "creation boxes."  Rise above your excuses.  Challenge them!  Play to win, ladies!  You are GOING TO ACHIEVE YOUR GOALS!  Believe it every day! Play to win!

Monday Check-In

Good morning, you beautiful successful strong gorgeous powerful confident sexy ladies you! :)  HALFWAY!  Today marks the end of the first three weeks of the challenge and the beginning of the second three weeks of the challenge.  How have you done the last week?  Share both this last week's progress and the total progress for the last three weeks.  Measurements today, too, which should be the first time measuring since the first day of the challenge (you can scoop up a $2 floppy white tape measurer at any fabric store like JoAnn's).  In MFP, you can customize all the body areas you measure, so instead of their typical 3 or 4 default areas, I've added like 10 because gosh darn it I'm going to see progress somewhere and LOVE it :)  Also share with us your feelings thus far about the challenge and what you've learned about yourself.  Did you know you could do such hard things when you started?!?  It's amazing to feel that sensation that for once in your life, you're the one in charge of your body; you are not the victim of your body's whims and demands.  And let me also say that Nicole did AMAZING in her half marathon on Saturday!  She didn't walk any of it.  She cruised along at such a phenomenal pace that I couldn't believe it!  My new best ever halfie time.  And Valerie finished a full 22 minutes ahead of us WHILE pushing a baby stroller.  I can't believe how incredibly talented, determined, motivated, and accomplished my friends are.  I loved it!  You should both be extremely proud of yourselves :)  So share share share share- I can't wait to hear all the phenomenal progress and things my other friends are up to!!!!!!!!

This also marks the beginning of Side-Challenge #2!  For those of you who wish to participate, I'll do a little prize at the end for each of you.  It's a bit involved, but very personal and I can't wait to do it myself this week.  The idea for this comes from Dale Smith Thomas, a (female) speaker I heard a year and a half ago at a luncheon in Milwaukee for my work.  I get her motivational emails each Monday and this is an idea she shared this summer.  The Side-Challenge #2 will be to make a "Creation Box."  According to Dale, "Start a 'Creation Box' - find a box that you can keep on your desk or in your home. Fill it with visual images of your goals and dreams. Photos from magazines, phrases, and ideas. Keep adding to your creation box."  So that's your first of a few tasks in this side-challenge.  Today and tomorrow, pick up or find at home a box, pail, jar, or anything else you can think of to be your new "creation box."  Decorate it if you want.  Make it something special for you. 

Do you have a 'skinny' picture of you from years past that you want to get back to?  Put it in the box!  Do you have a favorite quote/mantra/scripture that motivates you? Write/Print it out and put it in the box!  Do you have a vacation you are going to treat yourself to when you hit your goal- maybe a beach, a cruise, a waterpark, etc? Print out a picture and put it in the box!  Do you have sports or activities you're going to be able to run and do without losing breath easily? Print out a picture and put it in the box!  Are you working out to live a longer and healthier life with your kids?  Print out a picture of them and put it in the box!  In the past, some of you ladies have talked about the real you being hidden inside your current body and you're working to bring it out.  Well what does that "real you" inside there look like, feel like, dream like, aspire to, play like, love like?  Try and capture that in pictures, phrases, ideas, and put it in the box!

On Wednesday, Thursday, and Friday, there will be something else for you to put in the box that I'll describe then.  I am SO excited for this one!  On Friday, email me a picture of your creation box/jar/pail and describe one or two things in it.  On Saturday, I'll post your pictures & thoughts for us all to be motivated by :)