9/13/10
9/10/10
Feel Good Friday
Have a phenomenal weekend, girls! Love you!
I Love Myself Affirmation
Louise Hay
Deep at the centre of my being,
there is an infinite well of love.
I now allow this love to flow to the surface.
It fills my heart, my body, my mind, my consciousness,
my very being, and radiates out from me in all directions
and returns to me mutliplied.
The more love I use and give, the more I have to give.
The supply is endless.
The use of love makes me feel good,
it is an expression of my inner joy.
I love myself;
therefore, I take loving care of my body.
I lovingly feed it nourishing foods and beverages,
I lovingly groom it and dress it, and my body lovingly
responds to me with vibrant health and energy.
I love myself; therefore provide for myself
a comfortable home, one that fills
all my needs and is a pleasure to be in.
I fill the rooms with the vibration of love
so that all who enter, myself included,
will feel this love and be nourished by it.
I love myself; therefore I work at a job I truly enjoy
doing, one that uses my creative talents and abilities,
working with and for people I love and who love me,
and earning a good income.
I love myself; therefore, I behave and think in a loving
way to all people for I know that that which I give out
returns to me multiplied.
I only attract loving people in my world,
for they are a mirror of what I am.
I love myself; therefore I forgive and totally release
the past and all past experiences and I am free.
I love myself; therefore I live totally in the now,
experiencing each moment as good and knowing that
my future is bright and joyous and secure,
for I am a beloved child of the Universe
and the Universe lovingly takes care of me
now and forever more.
And so it is.
9/9/10
Feel the Burn Thursday
Hey, ladies! Here are Mini Me's awesome notes :)
Remember how awesome you are as we roll into the final 4 days of this challenge! You're worth every amazing goal you've set for yourself. Your happiness and peace are worth every calorie you blast away on the trail. Your body is worth being treated with high-octane healthy foods. YOU are beautiful :)
Share with us what workouts you've been up to this past week!
9/8/10
9/7/10
Tuesday Motivation
Hey, there, beautiful!
Hope you all had a fantastic weekend.
Today is a little challenge I'm posing to you. Write a message to yourself on a sticky note & place on your bathroom mirror. Saw this little ditty on this in the most recent Fitness Magazine. This woman was sick of women berating themselves in a public restroom (herself included) and so she stuck a note on the mirror about being beautiful and it spawned a huge chain of them and she even wrote a book about it. Kinda cool, huh? So start with yourself! How often do you look in the mirror and pick yourself apart, flaw by flaw? Don't do it! You're gorgeous! And you know it! So tell yourself!
Take a picture of your note on your mirror & email it to me & I'll post it on here.
Make it a great day! You're SOOOOO worth it :)
Hope you all had a fantastic weekend.
Today is a little challenge I'm posing to you. Write a message to yourself on a sticky note & place on your bathroom mirror. Saw this little ditty on this in the most recent Fitness Magazine. This woman was sick of women berating themselves in a public restroom (herself included) and so she stuck a note on the mirror about being beautiful and it spawned a huge chain of them and she even wrote a book about it. Kinda cool, huh? So start with yourself! How often do you look in the mirror and pick yourself apart, flaw by flaw? Don't do it! You're gorgeous! And you know it! So tell yourself!
Take a picture of your note on your mirror & email it to me & I'll post it on here.
Make it a great day! You're SOOOOO worth it :)
9/6/10
Monday Check-In
Hey, good lookin'!
Happy Labor Day!
End of week 5. Beginning of week 6. How was it? What's your game plan for this week?
Happy Labor Day!
End of week 5. Beginning of week 6. How was it? What's your game plan for this week?
9/3/10
Feel Good Labor Day Weekend
Hey, all! Doing something active this weekend? Do share!!! Have a great one! See on all on Monday morning for our second to last weigh in!
9/2/10
Feel the Burn Thursday
Good morning, girls!
On my mind lately has been that incredible feeling when you're in the groove, when you're eating healthy and you're getting in a lot of activity, and temptations are less trying because you're so dang proud of yourself, and you're just HAPPIER! That, and the thought that you're on a roll, why botch that up w/ falling off the wagon. Right now I'm in the groove. I've eaten great and worked out great for about 10 days in a row now. That's big. So I am just thinking about how I can keep that going indefinitely. What's helped me is making workouts a priority over everything else because I know I'm going to be getting in beaucoup family time this long weekend. Also, when I work out, I'm proud of myself, so I subsequently eat healthy. If I don't work out, I'm feeling sluggish and not so proud of my self, and I make poor choices. So for ME and MY psyche, the key is getting in my workouts. I know everybody's going to be different.
Another thing on my mind lately has been the cyclical nature of my motivation. Not talking about a monthly visitor, but talking seasonally. Now that I've been on this fitness journey for 18 months, I've experienced a full circle on seasons. I really struggled summer of 2009 w/ motivation, and it wasn't until fall 2009 hit that I really hit the groove and the biggest changes of all took place in my body, lasting through winter, too. I really struggled this past summer, too, 2010. But I just feel right now, I feel in the groove now, ready for a great fall & winter. So I think fall is my time to shine! I have no idea why! I'm sure it's all in my head. So I'm thinking about how I can keep the groove going year round and experience successes in spring and summer, which are hard for me. For that, I think the busyness of fall & winter is what causes me to be extra careful about prioritizing and scheduling things, which means workouts get an actual time spot and they're not neglected. Spring & summer are more relaxed for me, which means I tend to fly by the seat of my pants more and workouts fit in where they can fit in, I don't schedule them, and things are a bit more likely to not happen at all. So maybe I need to pick a race in the late spring and mid-summer to train for. Just random ruminations of me & my life.
But I'D LOVE LOVE LOVE LOVE to hear if you've reflected on or noticed any patterns in your lives, and how you achieve more steadiness and balance year-round.
Oh, & let us know what workouts you've been doing :)
Here's to a fantastic holiday weekend!
On my mind lately has been that incredible feeling when you're in the groove, when you're eating healthy and you're getting in a lot of activity, and temptations are less trying because you're so dang proud of yourself, and you're just HAPPIER! That, and the thought that you're on a roll, why botch that up w/ falling off the wagon. Right now I'm in the groove. I've eaten great and worked out great for about 10 days in a row now. That's big. So I am just thinking about how I can keep that going indefinitely. What's helped me is making workouts a priority over everything else because I know I'm going to be getting in beaucoup family time this long weekend. Also, when I work out, I'm proud of myself, so I subsequently eat healthy. If I don't work out, I'm feeling sluggish and not so proud of my self, and I make poor choices. So for ME and MY psyche, the key is getting in my workouts. I know everybody's going to be different.
Another thing on my mind lately has been the cyclical nature of my motivation. Not talking about a monthly visitor, but talking seasonally. Now that I've been on this fitness journey for 18 months, I've experienced a full circle on seasons. I really struggled summer of 2009 w/ motivation, and it wasn't until fall 2009 hit that I really hit the groove and the biggest changes of all took place in my body, lasting through winter, too. I really struggled this past summer, too, 2010. But I just feel right now, I feel in the groove now, ready for a great fall & winter. So I think fall is my time to shine! I have no idea why! I'm sure it's all in my head. So I'm thinking about how I can keep the groove going year round and experience successes in spring and summer, which are hard for me. For that, I think the busyness of fall & winter is what causes me to be extra careful about prioritizing and scheduling things, which means workouts get an actual time spot and they're not neglected. Spring & summer are more relaxed for me, which means I tend to fly by the seat of my pants more and workouts fit in where they can fit in, I don't schedule them, and things are a bit more likely to not happen at all. So maybe I need to pick a race in the late spring and mid-summer to train for. Just random ruminations of me & my life.
But I'D LOVE LOVE LOVE LOVE to hear if you've reflected on or noticed any patterns in your lives, and how you achieve more steadiness and balance year-round.
Oh, & let us know what workouts you've been doing :)
Here's to a fantastic holiday weekend!
9/1/10
8/31/10
Tuesday Motivation
Hey, hey, beauties!
So today's post kinda is about food, kinda is about workouts, but I feel it's mostly about exercising mental strength & hanging in there with your awesome determination.
Check out this article: http://www.latimes.com/sns-health-obese-women-exercise,0,670521.story
It's about a study on exercise & it's ability to curb appetite. Turns out, there's not a huge relation between the 2, particularly w/ obese women. BUT, there's also interesting info in there to just reaffirm the awesome lifestyle change you're undertaking. And THAT's what I love about this article :)
"The study results may help explain why exercise alone doesn't work for weight loss -- that calorie restriction plays a key role as well. "We all tend to be opportunists when we eat more than we need to after exercising," Borer says. Even if exercise doesn't make hunger pangs go away, there are ways to control appetite... 'If you don't have satiety cues,' says Stoler, a fellow of the American College of Sports Medicine, 'that can make things difficult when you're trying to have some semblance of self-control and really understand the limits of what your caloric intake should be for the day.'"
So it's not just exercise that's going to help you achieve your weight loss goals. It's also about what and how you eat. Eat smart! Drink lots of water b/c sometimes our body confuses thirst signals w/ hunger signals. Eat mini-meals to keep your metabolism roaring all day long instead of peaking & troughing. Eat high-octane and high-quality foods to fuel your body, limiting processed foods and foods with low nutrient value. Eat like the awesome bod that you are :)
Love you, girls!
Have a great week!
So today's post kinda is about food, kinda is about workouts, but I feel it's mostly about exercising mental strength & hanging in there with your awesome determination.
Check out this article: http://www.latimes.com/sns-health-obese-women-exercise,0,670521.story
It's about a study on exercise & it's ability to curb appetite. Turns out, there's not a huge relation between the 2, particularly w/ obese women. BUT, there's also interesting info in there to just reaffirm the awesome lifestyle change you're undertaking. And THAT's what I love about this article :)
"The study results may help explain why exercise alone doesn't work for weight loss -- that calorie restriction plays a key role as well. "We all tend to be opportunists when we eat more than we need to after exercising," Borer says. Even if exercise doesn't make hunger pangs go away, there are ways to control appetite... 'If you don't have satiety cues,' says Stoler, a fellow of the American College of Sports Medicine, 'that can make things difficult when you're trying to have some semblance of self-control and really understand the limits of what your caloric intake should be for the day.'"
So it's not just exercise that's going to help you achieve your weight loss goals. It's also about what and how you eat. Eat smart! Drink lots of water b/c sometimes our body confuses thirst signals w/ hunger signals. Eat mini-meals to keep your metabolism roaring all day long instead of peaking & troughing. Eat high-octane and high-quality foods to fuel your body, limiting processed foods and foods with low nutrient value. Eat like the awesome bod that you are :)
Love you, girls!
Have a great week!
8/30/10
Monday Morning Check-In!
Good morning, girls! Check-in & let us know how week 4 went! If things aren't lining up for you emotionally or family-wise or otherwise this session, don't stress about it, be gentle with your beautiful, amazing self, and remember that sometime just making emotional progress is progress enough for now! Everyone faces their own unique challenges and struggles, and when you have enough emotional ammo built up, you will be so full of resolve that those challenges won't see what hit them you'll be so unstoppable. I believe it. Just hang in there. You're soooo worth it.
8/27/10
Feel Good.....Weekend!
Hey, girls! Have a fantastically active and healthy weekend! Can't wait to hear from you all on Monday morning!
8/26/10
Feel the Burn Thursday
Hey, girls!
How are you? What movin' & shakin' have you been up to lately? I hope a whole lotta sweatin'! :)
Here's what Amy C's been up to :) Thanks for sharing! What cute little boys you have :)
I went for a 22 mile bike ride last night w/ my hubby & 2 other guys. We went a good 5 mph faster than my happy normal cruising pace. I was really pushing my limits. I haven't had a hard workout in a long time, so last night's hard workout felt like I punched through a brick wall! It was just what I needed!
Hoping to get in a run and hot yoga tonight!
Tell us what you've been up to!
So, totally random, but you wonderful ladies w/ kids, any of you have a hula hoop laying around? Did you know if you pick that up & hula hoop for 10 minute it blasts 100 calories??
How are you? What movin' & shakin' have you been up to lately? I hope a whole lotta sweatin'! :)
Here's what Amy C's been up to :) Thanks for sharing! What cute little boys you have :)
I went for a 22 mile bike ride last night w/ my hubby & 2 other guys. We went a good 5 mph faster than my happy normal cruising pace. I was really pushing my limits. I haven't had a hard workout in a long time, so last night's hard workout felt like I punched through a brick wall! It was just what I needed!
Hoping to get in a run and hot yoga tonight!
Tell us what you've been up to!
So, totally random, but you wonderful ladies w/ kids, any of you have a hula hoop laying around? Did you know if you pick that up & hula hoop for 10 minute it blasts 100 calories??
8/25/10
Whatcha Eatin Wednesday
Heeeeeeeey, good lookin'! Whaaaaaaatcha got cookin'? :)
What yummies have you been enjoying lately? Any great new finds at the grocery store or farmer's market or garden? Any new recipes you've tried or are dying to try? Please share!
Remember, there's always the Ten in Six recipe log: http://www.teninsixrecipes.blogspot.com/
And there's always the My Fitness Pal recipe forum: http://www.myfitnesspal.com/forums/show/14-recipes
There's this girl's weight watchers- inspired recipe blog: http://www.skinnytaste.com/
And Kraft & Betty Crocker aren't too bad sometimes, especially w/ modifications for lowerfat substitutes in the cheese department :) : http://www.kraftrecipes.com/home.aspx http://www.bettycrocker.com/recipes
Great search engine at Mayo Clinic's recipe site: http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex
What sites do you guys use? Or cookbooks? Or do you have any healthy family recipes you'd be willing to share w/ us?
What yummies have you been enjoying lately? Any great new finds at the grocery store or farmer's market or garden? Any new recipes you've tried or are dying to try? Please share!
Remember, there's always the Ten in Six recipe log: http://www.teninsixrecipes.blogspot.com/
And there's always the My Fitness Pal recipe forum: http://www.myfitnesspal.com/forums/show/14-recipes
There's this girl's weight watchers- inspired recipe blog: http://www.skinnytaste.com/
And Kraft & Betty Crocker aren't too bad sometimes, especially w/ modifications for lowerfat substitutes in the cheese department :) : http://www.kraftrecipes.com/home.aspx http://www.bettycrocker.com/recipes
Great search engine at Mayo Clinic's recipe site: http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex
What sites do you guys use? Or cookbooks? Or do you have any healthy family recipes you'd be willing to share w/ us?
8/24/10
Tuesday Motivation
Good morning, girls!
“Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love more, and all good things will be yours” -Swedish Proverb
How do you girls live that? Have you seen that true in any part of your lives?
How do you girls live that? Have you seen that true in any part of your lives?
8/23/10
Monday Morning Check-in!
Good morning, beauties!
Hope you had a phenomenal weekend.
Winner of our "Snap a photo on a Hike" this past weekend is...... MEGHAN! Woohoo!
Here's her pic of her family on a bike ride on the trail.
Meghan won a $10 gift e-gift certificate to REI. DONTCHA WISH YOU PLAYED???? :)
Here's a pic of my hike this past weekend.
Hope you had a phenomenal weekend.
Winner of our "Snap a photo on a Hike" this past weekend is...... MEGHAN! Woohoo!
Here's her pic of her family on a bike ride on the trail.
Here's a pic of my hike this past weekend.
So let us know what your results were! We're at our halfway point! Are you ampped up for the final half? What's going to be your focus for this week?
8/20/10
Feel Good Friday
Good morning, girls!
Friends don't let friends be lethargic :)
Get out & Be HaPpY! Go do something fun this weekend!
I absolutely adore how active and bubbly and awesome you ladies all are. Totally pumps me up for kicking my booty!
Have you guys ever checked out http://www.localhikes.com/? It's a website that lists TONS of hikes to do for your area, added by fellow hikers, and you can search by distance, if it's dog friendly, if it's an easy family hike, if it's a loop or an out & back route, etc.
There are even 6 hikes listed for Delaware :)
There are 3 for Iowa :)
There are 5 in Illinois :)
There are 88 in Utah :)
There are 154 in Colorado :)
Sadly Wisconsin is extremely underrepresented, but we loved hiking the bluffs at Devil's Lake in Baraboo when we lived there.
Anyone who takes a hike or walk on a trail w/ their family this weekend & emails me the pic will get entered in a drawing for a fun prize from me on Monday!!!!! Email by 8 am on Monday to sarah.a.weight@hotmail.com.
(Picture of you on the hike, of your family on the hike, of your dog on the hike, of your foot on the hike, or just of the scenery on the hike---whatever you're comfortable w/ me posting in blog world for us to all enjoy)
Friends don't let friends be lethargic :)
Get out & Be HaPpY! Go do something fun this weekend!
I absolutely adore how active and bubbly and awesome you ladies all are. Totally pumps me up for kicking my booty!
Have you guys ever checked out http://www.localhikes.com/? It's a website that lists TONS of hikes to do for your area, added by fellow hikers, and you can search by distance, if it's dog friendly, if it's an easy family hike, if it's a loop or an out & back route, etc.
There are even 6 hikes listed for Delaware :)
There are 3 for Iowa :)
There are 5 in Illinois :)
There are 88 in Utah :)
There are 154 in Colorado :)
Sadly Wisconsin is extremely underrepresented, but we loved hiking the bluffs at Devil's Lake in Baraboo when we lived there.
Anyone who takes a hike or walk on a trail w/ their family this weekend & emails me the pic will get entered in a drawing for a fun prize from me on Monday!!!!! Email by 8 am on Monday to sarah.a.weight@hotmail.com.
(Picture of you on the hike, of your family on the hike, of your dog on the hike, of your foot on the hike, or just of the scenery on the hike---whatever you're comfortable w/ me posting in blog world for us to all enjoy)
8/19/10
Feel the Burn Thursday
Heyyyyy, girls!
Hope you're rocking your day.
Amy C, I think you're awesome. You're taking a frustration and DOING something about it. I love your action! I admire that you're getting the assessments done that you need. I hope that as you learn more about your body that you don't get mad at it but continue to develop that love for it and be compassionate towards it. You rock!
Hope you're rocking your day.
Amy C, I think you're awesome. You're taking a frustration and DOING something about it. I love your action! I admire that you're getting the assessments done that you need. I hope that as you learn more about your body that you don't get mad at it but continue to develop that love for it and be compassionate towards it. You rock!
So here's a link from Discovery Health's Activity Calorie Burn Calculator. http://health.discovery.com/centers/cholesterol/activity/activity.html
It talks about how a run on a treadmill isn't the only way to burn calories :) That everyday things we do can add up to big burn! A nice reminder for all of us.
Share a little thing you've done lately to get in extra calorie burning here & there!
8/18/10
Whatcha Eatin Wednesday
Hey, girls!
It's a bright new day & it's a bright new start. Putting yesterday behind you, live life alive today. Grasp it!
What yummies have you been eating lately? Please share!
Here's a cool site for recipes that a friend shared on FB: Gina's Weight Watchers Recipes
http://www.skinnytaste.com/
Check it out!
It's a bright new day & it's a bright new start. Putting yesterday behind you, live life alive today. Grasp it!
What yummies have you been eating lately? Please share!
Here's a cool site for recipes that a friend shared on FB: Gina's Weight Watchers Recipes
http://www.skinnytaste.com/
8/17/10
Tuesday Motivation
Good morning!
Great work on sticking with it, everyone! What a fabulous response rate to yesterday's weigh in!
So it seems a TON of us have the goal of getting in more water. That's tricky, especially to people who don't like the taste of water. So here's a little motivation to get your little dophin tail in the game:
http://www.wikihow.com/Drink-More-Water-Every-Day
So, girls, how do you get in your water?
Great work on sticking with it, everyone! What a fabulous response rate to yesterday's weigh in!
So it seems a TON of us have the goal of getting in more water. That's tricky, especially to people who don't like the taste of water. So here's a little motivation to get your little dophin tail in the game:
http://www.wikihow.com/Drink-More-Water-Every-Day
- Determine how much water you need.
- Measure your daily intake of water. Do this for a few days. If you find that you're drinking less than the recommended quantity, try some of the following tips:
- Learn to acquire a taste for water
- Carry water with you everywhere put it in a bottle or other container.
- Keep a glass or cup of water next to you whenever you'll be sitting down for a long time, such as when you're at your desk at work. Drink from it regularly as you're working.
- Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you'll have consumed 48 ounces (1.4 liters) by the end of an 8-hour workday.
- Get a water purification system. Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth, even though it may be better for your teeth.[1] Keep in mind that fluoride, found in small quantities in tap water, is necessary for strong, healthy teeth. [2] Fortunately, no water filter removes the fluoride. You'd have to use reverse osmosis, distillation, or an expensive filter specific to removing fluoride. But don't do any of that. Fluoride in the saliva bathes the teeth and prevents dental decay!
- Add lemons or limes to your water. This makes it taste better and makes you want to drink more of it. Be careful not to make it too sour; just a splash of sourness should do the trick. Cucumber slices can also be added to a glass of water. Some mint leaves can be added to a pitcher of water which should be allowed to sit overnight. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade than they are to water.
- Eat water rich foods, such as fruits like watermelon, which is 92% water by weight. Blend up some seedless fresh watermelon flesh with some ice and place a few sprigs of mint (optional) - one of the most refreshing drinks, especially for the summertime. Cranberry juice is also another option, and has a bitter taste. Patients suffering from urinary infection caused by insufficient intake of water should drink cranberry juice and eat watermelon if not plain water everyday. A tomato is 95% water. An egg is about 74% water. Always drink water before, with and after your meals; it will help you to eat slowly and prevent overeating
- Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator at home. Add ice or freeze water in a sports bottle before taking it with you, it will eventually melt and stay cold. Bear in mind that cold water takes energy for your body to regulate the temperature, and does burn some calories. Room temperature water is better if you're dehydrated. Your body can absorb the room temperature water immediately, instead of the body having to raise the temperature of the water first in order to process it.
- Climate can drastically change how much water you need. On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. This not only keeps your body hydrated, it can prevent heat-related illness. Just as important (but often overlooked) is consuming enough fluids in cold & wet conditions. The human body works much more efficiently (including heating and cooling) when properly hydrated. Inadequate water intake affects the brain's function first, which can become very dangerous (especially in extreme conditions).
- Purchase a bottle the size of your water goal. Purchase a water bottle that holds the amount of water you wish to drink each day. Try to drink the water slowly through out the day. If you don't drink it all, don't try to chug it at the end of the day. This will allow you to easily see how much water you are consuming.
- Learn about the benefits of drinking water. The more you know about why water is good for you, the stronger your desire will become to drink it, and the more enjoyable it will be. Some benefits of drinking water:
- Drinking an adequate amount of water will keep you from excess thirst or dry mouth.
- Water can help your mind function better. If you are not drinking enough fluids, you may get lightheaded, dizzy, or have a headache.
- Water increases kidney filtration rate, so you can eliminate waste products more effectively and keep the kidneys healthy.
- Drinking enough water will prevent fatigue or muscle weakness resulting from dehydration.
- Water increases the metabolism rate, and so it helps you lose weight. Water also helps to lose weight because "thirst" can be misinterpreted by your body as "hunger" and cause you to eat unnecessarily.
- Drinking water instead of juices and sodas will help regulate your appetite and help you lose weight. Juices and sodas that contain sugar obviously will increase your calorie intake and cause you to gain weight, as these are "empty calories," meaning that these calories you take in do not contribute to satiety, as they contain no fiber and are used quickly. Even diet sodas will cause weight gain, as the artificial sweeteners give a taste of sweetness with no calories, which will then increase your appetite for things with calories.
- Water helps to lower blood pressure, by increasing salt loss through the kidney.
- Drinking water is the best prevention for kidney stones, as water lowers the risk of crystal precipitation and helps to wash out any small stones that do form.
- Water helps with keeping your skin healthy and supple.
- Water saves you money! Water is cheaper than other sources of fluid.
- Learn to love the taste of water by association with pleasant things. Each time you drink water, think of something that makes you happy -- a person you love, an activity you enjoy, a food you like, a merry song, a beautiful scenery -- whatever works best for you. And try to drink water when you are enjoying good company, or when you are doing things you enjoy. This is called classical, or Pavlovian, conditioning. When something you love (the conditioned stimulus) is paired with drinking water (the unconditioned stimulus), you eventually associate the two stimuli together, and, in this case, you will learn to love the taste of water because you associate it with things you love.
- Drink 6-8 glasses of water daily, and drink water only. The more you are exposed to something, the more you will become accustomed to it, and it will become a part of you, and naturally you will come to love it as it has become a part of you. This also works for eliminating other sources of fluids, especially sodas and juices, so that you learn to dislike them, by alienating yourself from them, so to speak.
- Keep telling yourself that you love the taste of water. And tell it to others as well. The more you reinforce the idea, the deeper the idea will become rooted in your mind, and, in order to avoid cognitive dissonance, you will eventually love the taste of water when it matches your beliefs.
- Associate with people that love the taste of water. Likewise, try to distance yourself from people that dislike the taste of water. We are all influenced, to various extents, by our associations and the environment. If you associate with people that love water, you will learn to love the taste of water.
- Always have a glass of water near you. If you're going to be sitting somewhere for a long period of time, keep a glass of water near you, and you will reach for it and drink without even noticing.
So, girls, how do you get in your water?
8/16/10
Monday Morning Check-In
Good morning, girls!
Let us know how you're doing, how you're feeling, what your results are this past week, and what's your game plan form week gong forward! Share a small success that you experienced.
Let us know how you're doing, how you're feeling, what your results are this past week, and what's your game plan form week gong forward! Share a small success that you experienced.
8/13/10
Feel Good Friday
Hey, chicas!
Are you feeling burned out? I LOVE this article :)
Girls, isn't that awesome! I've been fighting burn out for the last 4 months and it's hard and I get down, but motivation from you ladies, hearing about your struggles & successes, cheering you on, THAT get's the good vibes flowing for me :) On a personal note, I've dropped my running down to almost nothing since February of this year in an effort to help fertility and THAT's not been going anywhere, so I'm ready to just say screw it and run & workout & do whatever I want. I NEEEEEED those endorphins back! So I picked out a fun marathon in November and I'm thinking of trying hard to get there! I'm getting out of this funk permanently, not just for a few moments. It's my life and I'm going to run it. Life is too short to be waiting around for something external to motivate me- my motivation comes from my awesomeness inside :) When I'm not stressed and I'm doing what I love, perhaps other departments will work themselves out :)
Make it a great weekend, girls! Remember to be realistic and idealistic all at the same time :) You can dream big but also don't beat yourself up on the journey!
Are you feeling burned out? I LOVE this article :)
Don't Get Burned by Diet Burnout: How to stay psyched for the long term
By Carol Sorgen
WebMD Weight Loss Clinic - Feature
Reviewed By Kathleen Zelman, MPH, RD, LD
Jan. 1 you resolved to finally lose that extra weight and start living healthier. You began your weight loss program full of enthusiasm and willpower. The pounds started coming off, you felt terrific, and the compliments kept coming your way.
But along the way to your goal, something happened. The idea of living a healthier lifestyle forever began to feel more confining than freeing. You're struggling to remember just why you thought it was so important to lose weight anyway. The Krispy Kremes are calling your name -- loudly.
You're suffering from diet burnout. What to do?
First, make sure you're not being too hard on yourself, says fitness and stress management expert Debbie Mandel, MA. The "all-or-nothing" mindset so many dieters have is a big reason for burnout, she says: "Going off a diet for holidays or vacation and then thinking, 'I can't succeed at anything,' is a sure way to get you off track."
That kind of thinking tripped up Janette Barber on her way to shedding more than 125 pounds. But once she gave up her "demand for perfection," the pounds kept coming off -- and they've stayed off, says Barber, former supervising producer and head writer for The Rosie O'Donnell Show.
Barber lives by the "80% rule" -- that is, she sticks to her healthy plan 80% of the time. Her motto: "You don't have to be perfect; you just have to be better."
"By including mistakes in my planning, I was able to avoid the pitfall of eating a cookie and feeling so guilty that I went into the old 'I-ruined-it-anyway-so-I-might-as-well-pig-out' syndrome that ends most diets," she says.
Barber's maintenance strategy is simple: "No matter what I eat, my plan never ends. I never start over. I maintain my weight without obsession or torture."
Aside from all-or-nothing thinking, Mandel says, other common reasons for diet burnout include:
Unrealistic goals and expectations for weight and body image
Trying to stick to a fad diet
Stress
Hitting a weight plateau
The Dreaded Plateau
For those with lots of weight to lose, "there is a short window of opportunity -- about six months -- before the dreaded plateau occurs," says Cathy Nonas, MS, RD, CDE, co-editor of Managing Obesity: A Clinical Guide.
"People get burned out on their weight loss program because they don't know about the plateau," says Nonas. "They expect to lose a lot more and are not satisfied. But even a 5%-10% weight loss improves your health."
The plateau stage is undeniably frustrating, says clinical psychologist and therapeutic hypnotist Nancy B. Irwin. But it's important to keep in mind that, even though you aren't seeing the numbers on the scale go down, things are happening.
"The body has thousands of switches and levers and buttons that are all readjusting to the weight loss," says Irwin. "During these plateaus when it seems as if nothing is happening, the whole body is 'catching up' to the new settings and waiting patiently for every other part of the body to readjust before going farther."
Examine Your Motivation
Sticking to a weight loss program is, obviously, a matter of motivation, and the key is to be motivated for the right reasons, says Paul P. Baard, PhD, an organizational and sports psychologist at Fordham University.
Intrinsic motivation -- which comes from inside us -- creates the energy to succeed because we want to do it, Baard says. But extrinsic motivation -- say, losing weight because your partner or physician wants you to -- is hard to maintain because it comes from outside.
So how do you gain (and maintain) intrinsic motivation? Baard has created the acronym ACRE to explain it:
A is for autonomy. "When you're losing weight for yourself, you feel excited," says Baard, "You're not feeling pressured from the outside."
C is for competence. "Setting your own, achievable goals gives you competence, and confidence, that you are able to do this," Baard says.
R is for relatedness. Choose an "accountability partner" so you're not alone in your efforts. "This person isn't a taskmaster, but someone who genuinely cares for you and who can help you establish realistic goals," he says.
E is for environment. "Create an environment that motivates you," Baard says. That also means realizing that a one-size-fits-all approach doesn't work: "Take elements of different programs and use what works for you."
Get Creative
For Pamela Peeke, MD, MPH, assistant professor of medicine at the University of Maryland, the antidote for diet burnout is menu creativity.
"When you think you're going to hurt someone if you see one more asparagus spear, it's time to shake it on up," says Peeke, the medical advisor for Discovery Health Channel's National Body Challenge.
Instead of spending mental energy beating yourself up over your lack of motivation, put that energy into thinking differently about your diet.
"Experiment with different foods," Peeke suggests. "Don't get stuck in the rut of the same foods over and over again." Try a fruit or vegetable you've never had, or prepare a favorite food in a new way.
But if a peanut butter sandwich for lunch every day works for you, that's fine, says Peeke. Choose dinnertime or weekends to be adventuresome.
Avoiding Burnout
Lisa Cicciarello Andrews, MEd, RD, LD, of Cincinnati's VA Medical Center, offers these 10 tips for avoiding burnout and staying motivated:
Work on one goal at a time. Rather than vowing to give up soda, desserts, and fried foods all at once, start gradually -- say, by switching to diet drinks. "Once you've mastered that goal, you'll gain confidence to work on another," says Andrews.
Make a plan. Don't get caught with an empty stomach in a boardroom full of doughnuts. Plan healthy meals and snacks throughout the day to prevent temptation.
Find an exercise buddy. A companion will keep you entertained while you exercise and will keep you accountable for your workouts.
Get some new food ideas. Dieters often lose motivation when they get bored with the same old low-calorie foods. For meal planning and menu ideas, check out the Weight Loss Clinic's recipe collection, and visit these message boards: Ask the Dietitian, "Recipe Doctor," and Snack Attack!
Treat yourself (not to food, of course) whenever you meet a goal. Buy a new DVD or exercise outfit, or get a massage, manicure, or facial.
Don't sabotage yourself. For example, "don't volunteer to bake cookies for the kids' bake sale if you're too tempted to sample the goods," Andrews says.
Allow yourself an "off-limits" food at least once a week. "No one can diet 24/7," Andrews says. "If that chocolate craving just won't go away, give in to a fun-sized candy bar and move on."
Aim for short bouts of activity throughout the day to burn extra calories. Skip the phone call or email, and deliver a message in person. Climb the stairs to the office restroom on the third floor. Chase your 3-year-old around your living room for 10 minutes.
Buy an affordable piece of exercise equipment you'll actually use and put it where you'll see it. "You can't use bad weather as an excuse not to exercise if the treadmill is in your bedroom," Andrews says.
Stay positive. "Think of dieting as taking care of your health, not as punishment."
Girls, isn't that awesome! I've been fighting burn out for the last 4 months and it's hard and I get down, but motivation from you ladies, hearing about your struggles & successes, cheering you on, THAT get's the good vibes flowing for me :) On a personal note, I've dropped my running down to almost nothing since February of this year in an effort to help fertility and THAT's not been going anywhere, so I'm ready to just say screw it and run & workout & do whatever I want. I NEEEEEED those endorphins back! So I picked out a fun marathon in November and I'm thinking of trying hard to get there! I'm getting out of this funk permanently, not just for a few moments. It's my life and I'm going to run it. Life is too short to be waiting around for something external to motivate me- my motivation comes from my awesomeness inside :) When I'm not stressed and I'm doing what I love, perhaps other departments will work themselves out :)
Make it a great weekend, girls! Remember to be realistic and idealistic all at the same time :) You can dream big but also don't beat yourself up on the journey!
8/12/10
Thursday Feel the Burn!
Hey, girls!
I'm so sorry I'm so late w/ today's post!
Here's an AWESOME link from Jen R about endorphins. I've copy & pasted it here, too, for those of you who are mobile email readers instead of real blog site visitors :)
http://www.ivillage.com/endorphins-101-your-guide-natural-euphoria/4-a-108211
Endorphins 101: Your Guide to Natural Euphoria
Do you ever wonder why you feel better after a long run, a roll in the hay or a good laugh? It's not just because you've relieved exercise guilt, had a wham-bam orgasm or heard an absolute knee-slapper. That elated feeling, which can last up to 12 hours for some people, has a scientific explanation. It comes from a release of endorphins.
"Endorphins are neurotransmitters produced in the brain that reduce pain," says Alan Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. "They have also been known to induce euphoria." Drugs such as morphine, heroine and cocaine are classic endorphin-releasing entities, according to Dr. Hirsch. But luckily for us, there are less-addictive ways of experiencing such sweet rhapsody.
Eat a chili pepper
Some say eating hot peppers is an addiction. The rush you get after holding one on your tongue is likely due to your body's protective response. "Chewing a hot pepper can release endorphins centrally and on the tongue," says Dr. Hirsch. Why? To reduce pain, of course.
Endorphin factor: 1 to 3, depending on how hot you can stand 'em.
Think positive thoughts
"When people take a placebo and they believe something's helpful, it often works," says Joel Fuhrman, MD, family physician and author of author of books including Eat for Health and Eat to Live. That's a direct result of the power of positive thinking, which can release endorphins that may actually ease pain even if a medication is physically ineffective.Endorphin factor: 2. Hey, that's an instant feel-good moment just by the power of perspective.
Work out
People who jog regularly often talk about a "runner's high," which is a release of endorphins that happens when they hit a certain point in their workout. Dr. Fuhrman notes that the science of endorphins-from-exercise is controversial, and that some medical professionals believe the positive feeling you get when you meet a physical challenge, rather than the exertion itself, is what stimulates the endorphin release. But whatever the cause, exercise has been proven to enhance mood. Dr. Fuhrman recommends prolonged activities such as cross-country skiing, swimming, tennis or a long cardio workout for the best effects.
Endorphin factor: 2 to 4. It's all about intensity and duration.
Have an orgasm
"I personally think that having an orgasm is a great way to get a rush of endorphins," says Dr. Fuhrman. "You may have to run for an hour to get a runner's high, depending on your body. Sex is less effort." (And, ahem, much more fun.)
Endorphin factor: 5, even if it's a quickie.
Get moved
We're not talking about packing up and renting a U-Haul. Dr. Fuhrman says that viewing beautiful art, watching a touching dramatic scene or even listening to an inspiring piece of music can produce endorphins. "A person who gets pleasure in life, from whatever source, will keep endorphins at a healthy level," he says.
Endorphin factor: 2, unless you're overwhelmed with emotion (think swooning, tear-filled eyes and a quickened heartbeat); that counts for 3.
Undergo acupuncture
"Putting needles into the body is a release," says Dr. Fuhrman, "and it may trigger endorphin production." Also, acupuncture patients benefit from a placebo effect -- they believe that the process is working, so it really does, says Dr. Fuhrman. Talk about the brain's power.
Endorphin factor: 3. People who use acupuncture tend to be positive thinkers, which adds to the effects.
Chow chocolate
We knew that the cocoa bean had an addictive quality. "The food closest to a drug is chocolate," says Dr. Hirsch. "It actually has an impact on your brain that triggers an endorphin release." But there's no need to wolf down three bars in one sitting; a bite or two will cause the same response.
Endorphin factor: 1 -- but such a sweet one!
Be afraid
Ever hear friends say they like being scared? Whether you're watching a horror movie with your hand over your eyes or feeling a rush of wind in your hair as you plummet down a steep incline on a roller coaster, fear causes endorphin release. Why do you think extreme sports are so popular? No one wants to get hurt; it's just fun (in a twisted kind of way) to cheat death. "The thrill of a high-speed ride induces a positive mood state that can leave you giddy," says Dr. Hirsch. And Freddy Krueger can do it for you too. Who knew he was such a heartthrob?
Endorphin factor: 3 to 5, depending on the personal fear factor.
Catch a few rays
Researchers at Wake Forest University Baptist Medical Center have found that ultraviolet (UV) light can trigger endorphin production, which may be why some bathing beauties are reluctant to give up their tanning time, even given the dangers of skin cancer. A few minutes of exposure is enough to harm your skin, so doctors recommend sunscreen. But with the placebo effect working for you, just knowing it's sunny outside can boost your endorphin production and your mood.
Endorphin factor: 2, because you know you're protecting your skin (and you're happy it's warm).
Have a giggle fit
Whether it's a quick joke that tickles your funny bone or a long, hilarious romantic comedy, having a laugh produces endorphins that will increase your immune function and make you more resistant to disease, according to Dr. Fuhrman.
Endorphin factor: 2 to 3. Ever hear the phrase "Laughter is the best medicine"? Get thee to a comedy show.
he he he
I love it! Thanks, Jen!
I'm so sorry I'm so late w/ today's post!
Here's an AWESOME link from Jen R about endorphins. I've copy & pasted it here, too, for those of you who are mobile email readers instead of real blog site visitors :)
http://www.ivillage.com/endorphins-101-your-guide-natural-euphoria/4-a-108211
Endorphins 101: Your Guide to Natural Euphoria
Do you ever wonder why you feel better after a long run, a roll in the hay or a good laugh? It's not just because you've relieved exercise guilt, had a wham-bam orgasm or heard an absolute knee-slapper. That elated feeling, which can last up to 12 hours for some people, has a scientific explanation. It comes from a release of endorphins.
"Endorphins are neurotransmitters produced in the brain that reduce pain," says Alan Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. "They have also been known to induce euphoria." Drugs such as morphine, heroine and cocaine are classic endorphin-releasing entities, according to Dr. Hirsch. But luckily for us, there are less-addictive ways of experiencing such sweet rhapsody.
Eat a chili pepper
Some say eating hot peppers is an addiction. The rush you get after holding one on your tongue is likely due to your body's protective response. "Chewing a hot pepper can release endorphins centrally and on the tongue," says Dr. Hirsch. Why? To reduce pain, of course.
Endorphin factor: 1 to 3, depending on how hot you can stand 'em.
Think positive thoughts
"When people take a placebo and they believe something's helpful, it often works," says Joel Fuhrman, MD, family physician and author of author of books including Eat for Health and Eat to Live. That's a direct result of the power of positive thinking, which can release endorphins that may actually ease pain even if a medication is physically ineffective.Endorphin factor: 2. Hey, that's an instant feel-good moment just by the power of perspective.
Work out
People who jog regularly often talk about a "runner's high," which is a release of endorphins that happens when they hit a certain point in their workout. Dr. Fuhrman notes that the science of endorphins-from-exercise is controversial, and that some medical professionals believe the positive feeling you get when you meet a physical challenge, rather than the exertion itself, is what stimulates the endorphin release. But whatever the cause, exercise has been proven to enhance mood. Dr. Fuhrman recommends prolonged activities such as cross-country skiing, swimming, tennis or a long cardio workout for the best effects.
Endorphin factor: 2 to 4. It's all about intensity and duration.
Have an orgasm
"I personally think that having an orgasm is a great way to get a rush of endorphins," says Dr. Fuhrman. "You may have to run for an hour to get a runner's high, depending on your body. Sex is less effort." (And, ahem, much more fun.)
Endorphin factor: 5, even if it's a quickie.
Get moved
We're not talking about packing up and renting a U-Haul. Dr. Fuhrman says that viewing beautiful art, watching a touching dramatic scene or even listening to an inspiring piece of music can produce endorphins. "A person who gets pleasure in life, from whatever source, will keep endorphins at a healthy level," he says.
Endorphin factor: 2, unless you're overwhelmed with emotion (think swooning, tear-filled eyes and a quickened heartbeat); that counts for 3.
Undergo acupuncture
"Putting needles into the body is a release," says Dr. Fuhrman, "and it may trigger endorphin production." Also, acupuncture patients benefit from a placebo effect -- they believe that the process is working, so it really does, says Dr. Fuhrman. Talk about the brain's power.
Endorphin factor: 3. People who use acupuncture tend to be positive thinkers, which adds to the effects.
Chow chocolate
We knew that the cocoa bean had an addictive quality. "The food closest to a drug is chocolate," says Dr. Hirsch. "It actually has an impact on your brain that triggers an endorphin release." But there's no need to wolf down three bars in one sitting; a bite or two will cause the same response.
Endorphin factor: 1 -- but such a sweet one!
Be afraid
Ever hear friends say they like being scared? Whether you're watching a horror movie with your hand over your eyes or feeling a rush of wind in your hair as you plummet down a steep incline on a roller coaster, fear causes endorphin release. Why do you think extreme sports are so popular? No one wants to get hurt; it's just fun (in a twisted kind of way) to cheat death. "The thrill of a high-speed ride induces a positive mood state that can leave you giddy," says Dr. Hirsch. And Freddy Krueger can do it for you too. Who knew he was such a heartthrob?
Endorphin factor: 3 to 5, depending on the personal fear factor.
Catch a few rays
Researchers at Wake Forest University Baptist Medical Center have found that ultraviolet (UV) light can trigger endorphin production, which may be why some bathing beauties are reluctant to give up their tanning time, even given the dangers of skin cancer. A few minutes of exposure is enough to harm your skin, so doctors recommend sunscreen. But with the placebo effect working for you, just knowing it's sunny outside can boost your endorphin production and your mood.
Endorphin factor: 2, because you know you're protecting your skin (and you're happy it's warm).
Have a giggle fit
Whether it's a quick joke that tickles your funny bone or a long, hilarious romantic comedy, having a laugh produces endorphins that will increase your immune function and make you more resistant to disease, according to Dr. Fuhrman.
Endorphin factor: 2 to 3. Ever hear the phrase "Laughter is the best medicine"? Get thee to a comedy show.
he he he
I love it! Thanks, Jen!
8/11/10
Whatcha Eatin' Wednesday
Good morning, girls!
How are you doing? How's the challenge going for you this time around?
Remember, all the recipes that people post on here are on this site http://teninsixrecipes.blogspot.com/ which is also a permanent link on the left side bar of this blog. I went back and got the last 6 months or so of recipes from this blog onto the recipe site, but I definitely want some fresh ideas. Please share what you've been eating lately :)
I picked up some zuchinnis at the farmer's market on Saturday, so I'm looking forward to stirfrying those up w/ parmesean cheese. Yummy!
I've been enjoying Meghan's recommendation of the Arnold Multigrain Sandwich Thins (Costco here carries them but they're Arowheat brand) with the Morningstar Black Bean Burgers (also at Costco). I've been eating a lot of PB&J sandwiches on the sandwich thins in the afternoons, and egg white sandwiches in the morning. The wheatiness really helps me feel fuller longer.
Hubby & I have been loving this ice cream substitute: put your fav yogurt cup in the freezer! Kinda like ice cream, only healthier & w/ lots of protein. Can nuc' for 10 secs if it's too hard for you to dig a spoon into. We just put yoplait light cups in there, a few at a time. And it takes a while to eat, so it tricks your mind while you're watching a movie :) I read online that it is a good solution for taking a snack on a hike (b/c it starts frozen and then when you're ready to eat it, it has stayed safely at refrigerator temps). I've been digging the lemons in water, too. It's been helping me drink a lot more water than I normally would. The lemon makes it so I can't taste the metallic subtleties of drinking fountain water or the plasticy/metallic taste of water bottles. Yeah, I'm that picky :)
How are you doing? How's the challenge going for you this time around?
Remember, all the recipes that people post on here are on this site http://teninsixrecipes.blogspot.com/ which is also a permanent link on the left side bar of this blog. I went back and got the last 6 months or so of recipes from this blog onto the recipe site, but I definitely want some fresh ideas. Please share what you've been eating lately :)
I picked up some zuchinnis at the farmer's market on Saturday, so I'm looking forward to stirfrying those up w/ parmesean cheese. Yummy!
I've been enjoying Meghan's recommendation of the Arnold Multigrain Sandwich Thins (Costco here carries them but they're Arowheat brand) with the Morningstar Black Bean Burgers (also at Costco). I've been eating a lot of PB&J sandwiches on the sandwich thins in the afternoons, and egg white sandwiches in the morning. The wheatiness really helps me feel fuller longer. I love my Bonk Breaker bars, too, and the Stinger organic honey pommegranate chews (REI carries them but I bought them cheap online at Amazon.com in bulk).
Hubby & I have been loving this ice cream substitute: put your fav yogurt cup in the freezer! Kinda like ice cream, only healthier & w/ lots of protein. Can nuc' for 10 secs if it's too hard for you to dig a spoon into. We just put yoplait light cups in there, a few at a time. And it takes a while to eat, so it tricks your mind while you're watching a movie :) I read online that it is a good solution for taking a snack on a hike (b/c it starts frozen and then when you're ready to eat it, it has stayed safely at refrigerator temps). I've been digging the lemons in water, too. It's been helping me drink a lot more water than I normally would. The lemon makes it so I can't taste the metallic subtleties of drinking fountain water or the plasticy/metallic taste of water bottles. Yeah, I'm that picky :)
Does anyone else have good recommendations for any kind of food? Especially appealing to me are portable foods that I can eat as I run out the door...story of my life :)
Wouldn't it be nice if these companies paid for my testimonials?! Haha....
Make it a phenomenal day!
8/10/10
Tuesday Motivation
Good morning, girls!
In a book I read recently, it was talking a lot about realizing our potential. I wouldn't recommend the book as a whole, so I'm not sharing the title, etc., but this snipet has been on my mind: We know can become addicted to substances, drugs, foods, etc., but do we ever stop to think that we can become addicted to attitudes? Whether they be weak attitudes or harmful attitudes or self-belittleing attitudes, they are things that we can be so addicted to that we don't even see it. Do we treat the habitual bad attitude about something with the seriousness and verocity that needs to be exercised to beat ANY addiction? Think of the 12 step program for AA. First step is recognizing the attitude that you're victim to and acknowledging its grip on you.
Share with us (if you're willing) a bad attitude that you think might be gripping deep into you, maybe it has been for years, and share with us how you overcame it or how you're working to overcome it or how you might in the future be working to overcome it. I know this might take a while to think about, but just roll it around in your head :) If nothing else but a higher consciousness about the choices you make in your attitudes results from this little post, that's fantastic.
But share if you can!
Love you, ladies :)
In a book I read recently, it was talking a lot about realizing our potential. I wouldn't recommend the book as a whole, so I'm not sharing the title, etc., but this snipet has been on my mind: We know can become addicted to substances, drugs, foods, etc., but do we ever stop to think that we can become addicted to attitudes? Whether they be weak attitudes or harmful attitudes or self-belittleing attitudes, they are things that we can be so addicted to that we don't even see it. Do we treat the habitual bad attitude about something with the seriousness and verocity that needs to be exercised to beat ANY addiction? Think of the 12 step program for AA. First step is recognizing the attitude that you're victim to and acknowledging its grip on you.
Share with us (if you're willing) a bad attitude that you think might be gripping deep into you, maybe it has been for years, and share with us how you overcame it or how you're working to overcome it or how you might in the future be working to overcome it. I know this might take a while to think about, but just roll it around in your head :) If nothing else but a higher consciousness about the choices you make in your attitudes results from this little post, that's fantastic.
But share if you can!
Love you, ladies :)
8/9/10
Monday Morning Check-in
Good morning, girls!
How did week one go?
Share with us how much you're up or down. And no matter what the scale says, share with us a success you had this past week. Make it a great day today, ladies!
How did week one go?
Share with us how much you're up or down. And no matter what the scale says, share with us a success you had this past week. Make it a great day today, ladies!
8/6/10
Feel Good Friday
Hey, all! :)
It's FRIDAY!!! YAY!
Today I wanted to bring back to all of our awarenesses the fact that this challenge you're participating in is a lifestyle change and not a fad diet, that it's not a deprivation diet filled with rules that causes binges, but it's a realistic, slow change for better health, & that we should only put things on ourselves that are maintainable and realistic. Does that make sense? It's not going to be achievable if I say I will never eat another piece of chocolate. What's more important is LEARNING portion control, LEARNING how exercise counteracts calories consumed, LEARNING to enjoy things in moderation, LEARNING when your body is really hungry and when you're just eating socially or emotionally, LEARNING to interpret what those cravings mean, LEARNING to live life feeling satisfied and fulfilled and with a happy tummy, LEARNING to make steady progress and consistent healthy lifestyle choices instead of living on a rollercoaster. Can you beautiful ladies share any experiences or thoughts you have on that subject? I'd LOVE to hear :) Have a great weekend!
It's FRIDAY!!! YAY!
Today I wanted to bring back to all of our awarenesses the fact that this challenge you're participating in is a lifestyle change and not a fad diet, that it's not a deprivation diet filled with rules that causes binges, but it's a realistic, slow change for better health, & that we should only put things on ourselves that are maintainable and realistic. Does that make sense? It's not going to be achievable if I say I will never eat another piece of chocolate. What's more important is LEARNING portion control, LEARNING how exercise counteracts calories consumed, LEARNING to enjoy things in moderation, LEARNING when your body is really hungry and when you're just eating socially or emotionally, LEARNING to interpret what those cravings mean, LEARNING to live life feeling satisfied and fulfilled and with a happy tummy, LEARNING to make steady progress and consistent healthy lifestyle choices instead of living on a rollercoaster. Can you beautiful ladies share any experiences or thoughts you have on that subject? I'd LOVE to hear :) Have a great weekend!
8/5/10
Feel the Burn Thursday
Good morning, divas!
How are you doing? Day Four!
Share what workouts you've been doing the last 4 days!
Here's a little post-running series I put together recently after doing a Yoga for Runners DVD, and from playing around on my own, but these poses feel really good on my hips, hamstrings, & low back after a run. It's not meant to strengthen, for that you'd do a different style of yoga or pilates. It's meant to loosen and open. I'll try my best to describe the poses, but if it still doesn't make sense, just Google :) or let me know. The whole thing can be done in a flow with just a couple breaths in each pose taking about 10 mins total, or you can spend as much time in each pose as you feel like, taking a really long time. Just do whatever your body wants to do. Give it a try, though!
How are you doing? Day Four!
Share what workouts you've been doing the last 4 days!
Here's a little post-running series I put together recently after doing a Yoga for Runners DVD, and from playing around on my own, but these poses feel really good on my hips, hamstrings, & low back after a run. It's not meant to strengthen, for that you'd do a different style of yoga or pilates. It's meant to loosen and open. I'll try my best to describe the poses, but if it still doesn't make sense, just Google :) or let me know. The whole thing can be done in a flow with just a couple breaths in each pose taking about 10 mins total, or you can spend as much time in each pose as you feel like, taking a really long time. Just do whatever your body wants to do. Give it a try, though!
- Standing savasana: Stand tall and straight, big toes touching, heels slightly apart, sides of the feet parallel to sides of your mat. Palms of your hands facing forward. Shoulders relaxed and directly over hips. Ears back slightly to be over shoulders. Inner thighs slightly spiraled towards the wall behind you. Just take a little bit to chill here, purpose being to feel proper body alignment w/ joints stacked over one another, having just gone for an awesome run. You can also do a body inventory & see how every part of your body is feeling, see what's sore or what's tight. You can have a chance to slow down your breath. Try to slow it all the down to a six count inhale and a six count exhale.
- Ragdoll: Step your feet out to hip width, about 6 inches apart, or two fists-width. Stand with strong legs and fold at the hips forward. Let your upper body and your head hang down loose. With your hands grab the opposite elbow. Let gravity lengthen your spine. Can bend your knees slightly. An inversion like this with the head below the heart will invigorate your brain w/ all the blood rushing to it, after having spent so long in a run w/ gravity pulling your blood to your extremities. It will also relax you. This will gentlly start to stretch hamstrings & low back. Inhale and slowly stand back up straight.
- Dandayamana Bibhapktapada Paschimotananasa (ok that one is just fun to say in Sanskrit :) ) a.k.a. Standing Separate Leg Forward Fold: While standing upright, step feet out to 5 feet apart. Sides of feet parallel to each other. Inhale arms out to a T at your sides. Exhale fold forward at the hips with a flat back, going only as far forward as you can with a flat back. If your back starts to round, go back a smidge. With your hands, grasp wherever you can, your thighs, your calves, your ankles, or under your heels. Use arm strength to pull the hip stretch and hamstring stretch further. Rocking your body weight into the balls of your feet will allow your hamstrings to relax and stretch further. When done, inhale arms back out to the sides in a T and slowly come back upright to standing, bring legs back together.
- Tabletop: Get down on all fours on your mat. Shoulders directly over your wrists. Hips directly over your knees. Tops of feet flat on the mat. From here you can move however feels good, swirling your hips around like you're churning butter, etc. This loosens up your hips more.
- Cat: Come back into a still tabletop. On exhales, arch your back up like a cat. On inhales, dip your lower back down like a cow. Do this however much you want, really slowly, focusing on creating space between each vertebra, undoing the compression and you did on your run.
- Downward Dog: Keeping your feet and hands in the SAME place on your mat (shoulder width & hip width apart), curl your toes under, and push yourself up to downward dog so your butt is up in the air like an upside down V. Work towards the getting the bottom of your feet flat on the mat, but also play with bending your knees and feeling the stretch differently there. Sit bones tilt towards the ceiling. This stretches the hamstrings, calves, shoulders, back, etc.
- Runner's Lunge: From downward dog, inhale your right leg up in the air behind you, and exhale swing it through underneath you and place your right foot outside your right hand, on the right edge and maybe slightly off your mat, toes pointing out. Lower your upper body down to the left of your right thigh, whatever feels good. This is a major hip opener and stretch. Move however you want here, maybe working towards getting your forearms on the mat, or maybe just staying upright with your hands on the mat, or maybe really slow circles with your hips. When done, inhale and bring your right foot back and return to downward dog. Do the other side the same way.
- Half Pigeon: From downward dog, inhale your right leg up in the air behind you, and exhale swing it through underneath you and place the outside of your right knee down on the mat by your right hand, and the outside of your right ankle to the left side of your mat, maybe by your left hip, or maybe if you're really flexy, closer to your left hand. Whatever feels good. Bring your hips down to the mat, your left leg is straight out behind you, top of the foot flat against the mat. Check that hips are level, one's not further back than the other. Then if you want, you can start to lower your upper body down, maybe your elbows & forearms are on the mat in front of you, or maybe you can put your forehead on the mat in front of you, or maybe you just stay upright and just your fingertips are on the mat. When done, inhale and push up onto your hands, bring your right foot back up and behind you and return to downward dog. Do the other side the same way. This is a big hip opener, too. This is one that Jen R taught me long before I ever took my first yoga class :)
- Child's Pose: From downward dog, bring your knees to the mat. Sit on your feet, big toes touching, knees out shoulder width or maybe as wide as your mat. Lower your upper body down and your arms out in front of you, palms & forehead down on the mat. Completely relax into this posture. Your belly drops down between your thighs, let it hang. This feels good, but it also keeps on stretching the hips and knees.
- Seated Forward Fold: From Child's pose, inhale up to tabletop then move to sit your bottom on the mat, legs out in front of you, knees feet and ankles touching. With your hands, move the junk in your trunk out to the side so that your sit bones are deeply rooted into the mat and level. Knees are bent. Inhale your arms up above your head, lengthen your straight spine up, and with a flat back fold forward grabbing your big toes with your peace fingers (your knees are majorly bent so you can do this). Then with a very very straight back and grasping your big toes, slowly start to scoot your heels away from you on exhales. On inhales straigthen and lenthen the spine. Your pelvic bowl is going to tip forwards to make this happen. Go to where it doesn't hurt but the hamstring and low back stretch feels really good. If you're really bendy flexy and you've actually gotten your legs flat to the ground and your spine is still perfectly straight, THEN you can round down your back down and touch your forehead to your knees if you want. Inhale back up to seated.
- Supine Twist: From seated, lay back on your mat so you're laying completely on the ground. Inhale, bring your right knee up to the sky above your hip and grab it with your left hand. Exhale, gently pull that knee to your left side, maybe all the way to the ground. T-out your arms at your side. Your left leg is straight out and relaxed. Relax your whole body, stretching & twisting your spine and stretching your hips. Inhale and bring your knee back upright, and exhale it down to the floor by your other leg. Do the other side the same way.
- Bound Angle Pose: Laying flat on your back on the mat, bring your knees apart and out to the sides and the bottoms of your feet to touch. Bring your feet as close to your booty as you can. Let your knees hang loose to the side. Gravity stretches and opens your hips and inner thighs here. No need to push or strain, just let yourself flop open and relax. When done, scoot heels and legs back together so you're just laying flat on the mat again.
- Cow: From laying flat on the mat, inhale and bring your knees up to the sky above your hips. Cross your right leg over your left leg, like you're sitting cross-legged in a chair. Knees are compressed. Grasp with your hands the backside of your your left thigh and on an exhale slowly pull towards you. This feels really good on the glutes, hamstrings, and hips. When done, release hands, switch out which knee's on top, and repeat on the other side.
- Savasana: Release your legs down on the mat. Lay flat on your back, heels touching, letting your toes splay open to the sides, palms facing up, shoulderblades together on your back so your heart is raised up to the sky and there's no tension in your neck, and relax. Same as the first pose only laying down, take a full body inventory of how you feel. Slow deep breathing.
And yay! You're done!
For me this feels REALLY REALLY good post-run :) I hope you guys enjoy it!
8/4/10
Whatcha Eatin' Wednesday
Hi, ladies!
Thanks for sharing all of your little successes from yesterday. I loved it!
Share today what you've been eating lately!
And don't forget to check out the link on the left side bar to go to the page w/ recipes. If you share recipes on here, I'll post them on there so we can all have access to them easily. Or you can email them if you'd prefer. Or if you have a ton to post, let me know & I'll add you as an author to that blog and you can post whatever you want to it.
This article written by a performance nutritionist is great Optimal Fuel for High Octane Workouts, albeit a little technical, but I've pulled out here to share the parts that I thought the most useful. Cortisol is a fat storer.
Ok, so all that technical stuff, but still good info & still stuff we've been saying all along. Be sure to eat very lightly before workouts (yogurt is a good choice). Be sure to have some high protein mixed w/ carbs IMMEDIATELY after a workout (protein powder mixed w/ berries or a good cheap alternative to protein shakes is plain old chocolate milk or make an omlet). And save your big carb intake of the day for about an hour or two after your workouts.
Thanks for sharing all of your little successes from yesterday. I loved it!
Share today what you've been eating lately!
And don't forget to check out the link on the left side bar to go to the page w/ recipes. If you share recipes on here, I'll post them on there so we can all have access to them easily. Or you can email them if you'd prefer. Or if you have a ton to post, let me know & I'll add you as an author to that blog and you can post whatever you want to it.
This article written by a performance nutritionist is great Optimal Fuel for High Octane Workouts, albeit a little technical, but I've pulled out here to share the parts that I thought the most useful. Cortisol is a fat storer.
- "Research shows that the more conditioned an individual becomes (exercising on a regular basis), the less cortisol is secreted during exercise. One more reason to adhere to a regular athletic lifestyle! Consuming the proper nutrients before and after exercise can protect both the beginning exerciser and the conditioned athlete.
- When the body is stressed, as in intense exercise, it isn’t interested in digesting food. Instead, most of the blood supply goes to the extremities, not to the stomach. You should therefore not consume a lot of solid food before intensive exercise.
- Contrary to popular belief, carbohydrates are not the best food source to consume just before training. They raise insulin levels, causing you to use glucose (sugar) as your primary fuel instead of a steady mixture of glucose and fatty acids.
- For best results and the highest growth hormone peaks, exercise on an empty stomach. If you do wish to eat before exercising, limit intake to 100 calories of easily digestible protein foods such as three-quarters of a cup of plain organic yogurt. Since the protein in yogurt is partially digested, it’s absorbed quicker than other protein-rich foods.
- After any athletic activity and especially weight training, the body requires refueling of its glycogen (stored sugar in liver and muscles) reserves. The body uses the enzyme glycogen synthetase to store sugar for future needs. Within a two-hour window after exercise, this enzyme is extra hungry. It’s the only time you can consume larger amounts of carbohydrates without worrying that they’ll convert to fat.
- Many of us make the mistake of consuming only simple carbohydrates post-exercise. This is wrong! Drinking carbohydrate beverages like Gatorade without sufficient protein after exercise will cause a drastic increase in insulin levels, bringing growth hormone and testosterone levels to a halt. New research confirms that protein mixed with carbohydrates after training allows for faster muscle recovery and greater hGH and testosterone increases.
- If solid food is your preference, consume a high-protein, moderate-carbohydrate and low-fat meal right after training. Solid food takes time to enter your bloodstream. Fat slows this process down considerably, taking away from the valuable timing of repair. Good food choices are plain organic yogurt with mixed fruit or egg whites and organic oatmeal. [Whole eggs and muesli are also excellent choices–Editor] The best fruits are from the berry family due to their low insulin-spiking effect and high antioxidant benefits. The combination allows for high hGH levels.
- An ideal way to increase the anabolic response immediately after exercise is to drink a mixture of no more than 25 grams of high-alpha whey-protein isolate and plain water in a shaker cup. The high-protein, zero-carbohydrate mix allows for a full surge of amino acids to enter the system without over-stimulating insulin levels. It also keeps hGH levels high. Up to one hour later, mix protein with carbohydrates to ensure rapid replacement of body sugars and protein for recovery.
- Combine from two to four parts carbohydrates to one part protein. The protein can again be an isolated whey protein for maximum timing and absorption value. The carbohydrates should come from berry fruits.
- Research confirms an increase in protein synthesis in the body for up to 36 hours following intense exercise (especially weight training). But the body can easily fall into a catabolic (breakdown) state if sufficient protein is not ingested at regular intervals throughout the day. Never allow more than three hours go by without a consuming a high quality protein. You’ll re-establish a proper hormonal environment that will set the body on anabolic mode, allowing for continued improvements from any exercise program."
Ok, so all that technical stuff, but still good info & still stuff we've been saying all along. Be sure to eat very lightly before workouts (yogurt is a good choice). Be sure to have some high protein mixed w/ carbs IMMEDIATELY after a workout (protein powder mixed w/ berries or a good cheap alternative to protein shakes is plain old chocolate milk or make an omlet). And save your big carb intake of the day for about an hour or two after your workouts.
8/3/10
Tuesday Motivation
Hi, everybody! How did day 1 go???
Meghan, I have a great 15 minute post-run yoga series that is restorative- opens your hamstrings, hips, and low back. I'll post that on Thursday.
Everybody, don't allow yourself to feel discouragement at the enormity of your lifestyle change! It's tiny step by tiny step. Relish in every minute success!!! Everybody share a tiny success from yesterday or today!!!
I like mental chatter makeovers. We all have minds that chatter at us a mile a minute whether for good or for ill. So how can you change that mental troll into a mental supportive coach? Does anyone have any ideas to share? Check out this article Reboot Your Exercise Motivation from Fitness Magazine:
You Think: "The scale is stuck. Why bother?"
Rethink: "This pudge will budge."
Rethink: "My biceps rock!"
Rethink: "Hey, doesn't that jogger look like Brad Pitt?"
Rethink: "Pilates, here I come!"
Michele, Amy C., Maggie, Nicki, & Meghan, you ladies are such great inspirations for starting a new challenge like becoming runners! Such bravery and determination to do those first run/walk combos that you have undertaken! And oh my gosh, look at how awesome you're doing! Amy, Maggie, & Meghan doing Halfies?!?!?! It all starts somewhere! Be brave. Go, you!
Marianne, that "my biceps rock" rethink up above made me think of you instantly. What a positive patsy you are! Everbody can learn to just shake off what you can't fix and just rock at changing your mind to be positive! Go, you!
And all the other ladies on this blog, GO, YOUUUU!!!!!! for being here! For kicking the royal trash out of your excuses and taking no pity! Go gettum!!!! You rock!
Meghan, I have a great 15 minute post-run yoga series that is restorative- opens your hamstrings, hips, and low back. I'll post that on Thursday.
Everybody, don't allow yourself to feel discouragement at the enormity of your lifestyle change! It's tiny step by tiny step. Relish in every minute success!!! Everybody share a tiny success from yesterday or today!!!
I like mental chatter makeovers. We all have minds that chatter at us a mile a minute whether for good or for ill. So how can you change that mental troll into a mental supportive coach? Does anyone have any ideas to share? Check out this article Reboot Your Exercise Motivation from Fitness Magazine:
You Think: "The scale is stuck. Why bother?"
Rethink: "This pudge will budge."
- Stick with the scale: Love it and you'll probably lose pounds. In a study at the University of Minnesota, Twin Cities, of 3,026 adults who were watching their waistlines, those who weighed themselves more frequently lost more weight over two years or regained fewer pounds. This research backs up the benefits of daily weigh-ins, but weekly may do the trick: Three-quarters of the successful long-term slimmers listed in the National Weight Control Registry step on the scale at least once a week. "Plateaus are part of the process," says Kim H. Miller, PhD, associate professor of health promotion at the University of Kentucky in Lexington. Stay motivated in the meantime by giving yourself credit for how much better your clothes fit and for improving your overall health.
- "As your metabolism changes to accommodate your smaller size, you are going to have to change what you're doing to coax your body to keep responding and shedding fat," Miller says. If you're eating light already (around 1,500 calories a day), don't cut back more; turn up the intensity and/or increase the length of your workout session a smidge. This will not only burn more calories but also increase your cardio capacity, meaning that everything feels easier to do, so you can keep exercising. Crank the resistance on your stationary bike, push the pace of your walk or run for one-minute intervals, or add step-ups or jumping jacks between sets of toning moves: The cardio-strength mix of circuit training burns 512 calories per hour, more than double that of lifting alone.
Rethink: "My biceps rock!"
- Need a lift? Just psyching yourself up while you're strength training can increase your muscle power by 8 percent, according to a study from the School of Sport and Exercise Science at Wintec, Waikato Institute of Technology in New Zealand; you'll reap about 12 percent more power imagining those perfect lifts versus when you're distracted. Depending on how pooped your arms are, "mental imagery could help to activate additional motor units," says Brad Hatfield, PhD, professor of kinesiology at the University of Maryland in College Park, stimulating muscle fibers enough to help eke out more curls.
- If you can't muster more reps at the same weight, go lighter. Decrease the amount that you're lifting in 10 percent increments until you can finish the set with good form, suggests Juan Carlos Santana, director of the Institute of Human Performance gym in Boca Raton, Florida. "The bigger the effort, the bigger your body's response will be," he says. That means netting some 46 percent greater strength gains by doing two or three sets compared with only one, says a study in the Journal of Strength and Conditioning Research. And don't beat yourself up: Pushing your limits just a little further gets you firming results you'll feel, Santana says.
Rethink: "Hey, doesn't that jogger look like Brad Pitt?"
- When you're trying to slog through that first -- or extra -- mile, shift your attention to the things around you, says Alan St. Clair Gibson, PhD, MD, chair of sport sciences at Northumbria University in England: "You might slow down, but it will help you keep going." Also add a can-do mental mantra, like "I'm a running machine!" to put more mettle in your pedals.
- Split your run into walking and running parts at first, says Joe Puleo, head cross country and track-and-field coach at Rutgers University in Camden, New Jersey, and coauthor of Running Anatomy. Jog a quarter of a mile, walk for half a mile, and finish by jogging another quarter. As you improve, stretch out the jogging and shrink the walking segment before jogging that final quarter mile. Do this three or four times a week and "you'll be able to run the whole distance in about six weeks," Puleo says.
Rethink: "Pilates, here I come!"
- Your body starts to lose conditioning within three days of your becoming a couch potato. If that ain't enough to light a fire under you, tell yourself that there's more than one way to reach your exercise goal, says Trent Petrie, PhD, director of the Center for Sport Psychology at the University of North Texas in Denton. "Write down all the negative things you're thinking, and next to those, reframe them into more positive statements," he says. For example, "What a downer; I can't kickbox" becomes "Oh, well, now I'll finally pop in that Abs of Steel workout DVD."
- Dance class is out, but there are plenty of low- or no-impact exercise options that melt fat. Depending on your injury, moderate elliptical training (416 calories an hour), cycling (512 calories), or jogging in water (512 calories) can be an appropriate alternative, says Robert S. Gotlin, DO, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York City and editor of Sports Injuries Guidebook. But if just bending your knee causes pain, Dr. Gotlin suggests shifting your cardio to your top half by using an upper body ergometer (a hand crank that you'll find in some gyms) or hitting a boxing bag. See your doc to be sure which route is best for you.
Michele, Amy C., Maggie, Nicki, & Meghan, you ladies are such great inspirations for starting a new challenge like becoming runners! Such bravery and determination to do those first run/walk combos that you have undertaken! And oh my gosh, look at how awesome you're doing! Amy, Maggie, & Meghan doing Halfies?!?!?! It all starts somewhere! Be brave. Go, you!
Marianne, that "my biceps rock" rethink up above made me think of you instantly. What a positive patsy you are! Everbody can learn to just shake off what you can't fix and just rock at changing your mind to be positive! Go, you!
And all the other ladies on this blog, GO, YOUUUU!!!!!! for being here! For kicking the royal trash out of your excuses and taking no pity! Go gettum!!!! You rock!
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