Feel Good Friday

Hi!  MIA blogger- sorry :)  Vacation is so awesome, though, even if it is just with the in-laws in Illinois.  I got to sleep in today, then did a ladder type interval session on the elliptical machine followed by some ab work.  Then out for brunch, then out to a farm to cut down our Christmas tree, then we went ROCK CLIMBING!  It was soooo exhausting on my upper body.  It was AMAZING!  I went my my father-in-law, sister-in-law, & brother-in-law to an indoor rock climbing gym all afternoon.  I climbed all the way to the top on three different routes!  There were lots of others that I didn't get to the top on, but that's ok.  It was the craziest workout I've ever done.

So, being all crazy metaphorical, and because I'm a little loopy from my exhaustion still, I see a little of our fitness/weight loss journey in rock climbing.  Sometimes we have our eyes set on a goal and we see the path clearly.  We plan on following the path undeviatingly (if that's even a word).  We set up a zero-sum-game for ourselves.  We tell ourselves, "Well, there's the plan. How simple is that? Even an idiot can do it if they stick to it."  I mean each handhold and foothold is color coordinated for the path you're attempting.  But then what happens?  We start climbing and we might get stuck, not able to find a good handhold or foothold within reach.  Sometimes when we're climbing, our arms and legs start shaking because they're so spent.  Sometimes we climb and the wall above us is blocked from view by a protrusion.   Sometimes, we're so scared standing on the ground that we don't even put our first foot up on a grip.  Sometimes, we look over and see phenomenally talented climbers zoom up the wall while we're still struggling on a lower grip.  And then WE feel like the idiot.

But be gentle with yourselves, girls.  Set your sights high, and believe in yourselves, but be gentle with yourselves.  This journey towards our goal weight or our goal fitness level is going to be crazy.  It's going to have its ups and downs.  Sometimes when we're progressing, we will find ourselves stuck, and it may be hard to see that the solution is to go down a step and then over, and then you can continue up.  How many of us (Me &  Meghan for sure) have had a great go of this weight loss journey already, but have gotten to a place where our old workout and old foods just aren't showing us the results we need.  What if we stuck over on a different path?  Tried new exercises, new routines, new food strategies, etc.? If you're on one path and you get stuck, look over to a different route to the same goal, and be strong & adventuresome :)   Sometimes we aren't forgiving enough to ourselves for slipping.  Ok, so if we had a breakdown kind of a couple of days, ate a lot of chocolate, whatever your demon is, and then what do you do?  Do you toss in the towel and say forget it all?  "The whole 6 week thing's shot."  No!  You can and you should get right back on the wagon of working out and making good decisions!  Love yourself more than that.  Forgive yourself quickly and get back on.  Starting out on this journey, standing at the bottom of the rope, have the courage to take the first step, but also, have the love and forgiveness for yourself that if you stall or stumble, you will swing until you get back onto that wall and continue climbing up.  Don't lower yourself all the way to the ground again- you can pick up where you left off!  Losing weight is hard.  Keeping it off is hard.  BUT you are capable of it.  You were designed beautifully.  You were designed with the capacity for great things.

Be courageous, adventurous, light-hearted, forgiving, loving, and believing :)  Have a phenomenal weekend, girls!

Feel the Burn Thursday!

Happy Thanksgiving, ladies!  How did the Berbee Derby go for you, Amy C., Meghan, & Abrey???!???!??  I hope it felt great.  You should be really proud of yourselves.  I just got back from a great relaxing jog here on a bike path by my in-laws.  A change of scenery is so nice!  

I LOVED this article I came across about bouncing back from a Thanksgiving feast.  If running isn't your workout of choice, you could easily change it to elliptical training, spinning, biking, walking, anything :)


I love how it's so positive- that our carb loads today can be changed into a great workout tomorrow! 
"Alas, you really did get intimate with a gravy boat yesterday. On the bright side, however, your body is perfectly primed for a workout that can burn off a chunk of last night's meal. "With all the potatoes and stuffing, Thanksgiving is a big carbo-load," says McMillan. "That means the glycogen stores that fuel your muscles are full to capacity." In addition to lots of muscle-fueling carbs, your feast contained a good amount of protein, essential for rebuilding muscles that break down during a long run."


They point out that the key, though, is keeping it long and easy, relaxing and cleansing.  Try a slow jog outside or yoga!


I am so pumped up for some great workouts this weekend!  Burn off all that turkey dinner & then some :)  Rejuvenate your resolve.  Continue to be thankful.  


What workouts have you been doing this week?  What are you going to fit in this weekend?  Decide now what workouts you're going to do Friday & Saturday :)

Whatcha Eatin' Wednesday

One of my favorite days of the week- when we all swap snack ideas and recipes :) 

First, though, here's a little ditty about protein from a post we did on October 14th.

Protein 101: Eat LOTS of it. According to Runner's World magazine, if you want to lose weight, about 25% of the calories you consume each day should be from protein sources, and furthermore clumped to just after your workout. Benefits of getting in your daily protein include:

• Making you feel fuller for longer,
• Helping to build and maintain lean muscle mass,
• and Repairing your micro-tears in your muscles following a workout.

How do you get in your protein each day?  Skinless chicken is always a good bet, as is yogurt, skim milk, low-fat cheese, low-fat cottage cheese, lean meats, fish, etc.  Some prefer protein powders and shakes, though, or Clif bars, etc.  What has been your protein strategy?

Check-in with what you've eaten the last 3 days, what yumminess you've bought or made, any delicious new healthy recipes you've made.  Did you know you can do a recipe analysis online?  There are several ways to do it and different sites you can google that do just that, but I prefer to just use My Fitness Pal, jump forward to a blank day, enter in the full recipe's ingredients like I was eating the whole batch, then divide my totals by the # of servings the recipe makes.  For instance, if I'm making a big batch of soup, I'd enter in a whole 48 ounce container of reduced-sodium V8 juice, a whole head of cabbage, 4 carrotts, etc.  Then when I got all that entered in as a meal, I'd take the total calories, total fats, total proteins, etc. and divide that by the 20 servings or whatever the recipe makes.  You can save your homemade recipes in there, too, for future use.  Or you can jot down the totals on your paper recipe. 

Here's a granola recipe from Tara:

Honey Cinnamon Granola

1/4 cup honey
1/4 cup brown sugar
1 teaspoon vanilla
2 cups whole oats (not quick cooking kind)
1/4 cup wheat germ
2 teaspoons cinnamon
1/4 teaspoon salt
Handful of Craisins

1. In a small pot, combine honey, brown sugar, and vanilla. Heat over medium until sugar and honey are combined and smooth. Make sure to stir it a couple of times.
2. In a bowl, combine oats, wheat germ, cinnamon, and salt. Mix well.
3. Pour honey mixture over the oat mixture and stir well.
4. Pour granola onto a sheet pan that has been sprayed or has a silpat.
5. Bake at 325 degrees for 20-25 minutes. Make sure you stir the granola often. Maybe every 5 minutes or so.
6. Let cool on sheet pan. Stir in Craisins and enjoy. Could add chocolate chips. You could also try dried apple slices!
7. Store in air-tight container.

Last night I tried a new recipe that someone posted on the My Fitness Pal recipe forum and it was YUMMY! My hubby and I both really liked it.  Served w/ a big mound of steamed green beans.  I forgot to take a picture, though- sorry!

Sweet Potato Turkey Meatloaf

1 large sweet potato, peeled and cubed

1 pound ground turkey breast
1 large egg
1 small sweet onion, finely chopped (I only did about a tablespoon of chopped onion)
2 cloves garlic, minced
1/4 cup honey barbecue sauce
1/4 cup ketchup
2 tablespoons Dijon mustard
2 slices whole-wheat bread, torn into small crumbs (I had to use 4 pieces)
1 tablespoon freshly ground black pepper, or to taste
1 tablespoon salt, or to taste

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 2 quart baking dish.
2. Bring a pot of lightly salted water to a boil. Add the sweet potato, and cook until soft, about 10 minutes. Drain the sweet potatoes, and mash or whip until smooth.
3. Mix the ground turkey together with the egg, sweet onion, garlic, barbecue sauce, ketchup, Dijon mustard, and whole wheat bread crumbs in a large mixing bowl. Season to taste with salt and pepper. Add the sweet potatoes, and stir until evenly combined. If the mixture seems too wet, add more bread crumbs. Use your hands to form the turkey mixture into a loaf shape and place in the prepared baking dish.
4. Bake in the preheated oven 1 hour. Slice the loaf to serve. {Serves 4)

Per serving:
Calories: 336
Total Fat: 2.7g
Cholesterol: 123mg
Sodium: 2478mg
Total Carbs: 43g
Dietary Fiber: 5.3g
Protein: 33.8g

I'll bet you could make this dish with leftover sweet potatoes and leftover turkey from Thanksgiving!  Probably just put it in a food processor or Magic Bullet to grind/puree.  And I think it could serve 6 no problem. It's pretty big.

And forgive me- the posts Thursday & Friday will most likely be late in the day, not bright & early :)

Tuesday's Motivation

Good morning, ladies :)  How are you awesome challengers doing?  Did you succeed at day 1?  Did you get in any workouts? Is anyone having problems figuring out My Fitness Pal?

Something I forgot to mention previously, is if you're currently a nursing mom, be sure to add in about 500 extra calories per day to your diet above and beyond what MFP suggests :)  And that's just a result of Googling the subject- I'm sure you all know more than I do on the subject!

So as the intro pointed out, the format for posting and discussions I try for is Check-ins on Mondays, Motivation on Tuesdays, Recipes/Snacks on Wednesdays, Workouts on Thursdays, and Motivation on Fridays. 

Forgive me, but this week all that's on my mind is Thanksgiving!  I am so excited for a little getaway, new trails to run on, maybe more rest & more workouts than usually afforded in a work week.  Thanksgiving tends to be such a food-centered holiday.  America plans to wear their "stretchy pants" to the feast and gorge themselves uncomfortably and painfully full.  Our "I'm full" valves don't function on the last Thursday of November.  I've been thinking a lot about it, thinking of what my strategy is going to be that day around all my mother-in-law's yummy goodness and sinfully scrumptious dishes.  Obviously we could all get in some extra workouts and having a Thanksgiving feast not affect us much in the weight department. But it bugs me about myself that at such a family schmorgusboard as Thanksgiving, I make myself uncomfortable.  I want to be comfortable.  I want to not be clutching my tummy.  A good taste of everything should be great. So for this Thanksgiving, I am going to enjoy with thankfulness and happiness a serving spoon of everything, but that's it.  No mountain 'o guilt piled high on this plate.  The holiday is not about the food.  It's about spending time with family & friends, about sharing your blessings, about recognizing the little things in life that bring you joy.  What are your strategies and thoughts?

Here are some non-food-centered ways that you can really celebrate Thanksgiving in a spirit of gratitude this year:

1. Make a Thankful Turkey: From Meghan, "Every November I make a "Thankful Turkey". It's simply an empty tissue box decorated to look like a turkey with a slit in the top for you to put papers inside. We sit the turkey in the center of the kitchen table with a tiny stack of small papers and a pen next to it. The idea is to write down things you are thankful for and slip the paper into the turkey. Whenever we think of something, we slip it into the turkey. On Thanksgiving, we "carve" the turkey and read aloud all the things we are grateful for. It's a lot of fun!You are all inside my turkey waiting to be read aloud on Thanksgiving Day!

2. Take a Thankful Walk (& continue this throughout the year): From Jon Gordon, "Take a simple 10-minute walk each day and say out loud what you are thankful for. This will set you up for a positive day."  Maybe you could take your families out for a group Thankful Walk!

Fill your heart with gratitude and you'll be healthier!!!!  Here's an excerpt from an article/newsletter from Jon Gordon, a motivational author & corporate consultant, positivity guru, & whose idea the Thankful Walk was up above: "THANK YOU. They are two words that have the power to transform our health, happiness, athletic performance and success. Research shows that grateful people are happier and more likely to maintain good friendships. A state of gratitude, according to research by the Institute of HeartMath, also improves the heart's rhythmic functioning, which helps us to reduce stress, think more clearly under pressure and heal physically. It's actually physiologically impossible to be stressed and thankful at the same time. When you are grateful you flood your body and brain with emotions and endorphins that uplift and energize you rather than the stress hormones that drain you. Gratitude is like muscle. The more we do with it the stronger it gets."

Did you know there were so many health benefits to being grateful?  Slap that smile on your face, lace up those gym shoes, and revel in all of those blessings in your lives, INCLUDING an amazing body with wonderful potential for strength and willpower.  And of course, who couldn't use more endorphins?!? :)  Have a fantastic day, ladies!

Day One!

Good morning, ladies!  (Usually this will be posted earlier in the morning than today- by 7 am)  I am so excited to start up this new challenge!  There are some pretty awesome new challengers, so check them out on the right side-bar.  I hope you all read the previous post about instructions for getting started- but let me know if you have questions or if you're having a hard time getting the My Fitness Pal profile set up or finding the badge code.  I'd be happy to walk you through it.  This morning you should have weighed in before breakfast if possible, and measured whatever body parts you want to monitor (we'll measure every 3 weeks only, and weigh in every Monday).  Enter in your starting values in My Fitness Pal.  If you didn't this morning, no problem, try it tomorrow morning.  Check out the link on the left sidebar for accurately weighing and measuring yourself.  And at any time when you're on this challenge and it's your time of the month, do yourself a favor and don't step on the scale.  Still be good and work hard of course, but just wait and report bigger #s the following week :)  The My Fitness Pal (MFP) is kind of a free version of a weight-watchers calorie counting system with a big database of foods and exercises (& of course you can add your own).  You'll see you can eat whatever you want as long as you account for it.  Whatever calories you burn in exercise you get to eat over and above your daily calorie allottment goal.  And over time you'll learn the more wholesome or nutrient-rich your food choices are, the more bang of energy and satisfaction you get for each calorie.  It will be a journey of learning and adjusting your body to a healthy lifestyle.  Accept now that it won't be without stumbling blocks, plateaus, learning mistakes, etc.  A healthy lifestyle change or a weight loss kept off for life journey is a marathon, not a sprint. 

I love the mantra "Challenge Your Excuses."  This is vinyl lettering on the wall of my office.  It's positioned right next to a mirror for maximum in-your-face-ness and self reflection :)  If you always do what you've always done, you'll always get what you've always got.  Each of us has excuses for why we didn't get fit before.  Some of ours are the same; some are unique to our individual life.  "I'm too tired to workout." "My job is too stressful to eat healthy foods." "Fast food is so much easier than cooking." "My kids only eat junk food." "I will do it tomorrow." Figure out what your excuses are.  Maybe write them down.  Then make the consious decision to challenge them.  We make our own stumbling blocks and only we can overcome them.  Challenge your excuses every day.  It's a decision every day when you wake up.  Are you going to let your excuses win or are you going to beat them?  Believe in yourself and in your capacity to beat them- because I know you can ;) We were designed to be in control of our bodies, not the other way around, not to be constant victims of our bodies' whims & cravings.

The BEST thing about this free little group blog is that we're all in the same boat.  We're all working to get fit, to let our healthy selves find the way to the surface, and to find that sometimes ellusive self-confidence that hides behind the pounds.  Encourage each other.  You'll get to know the other challengers a little bit, what they struggle with, what they are doing that works, etc.  Celebrate in their successes, be happy for each other, pump each other up.  Know that we can't wait to hear all of your joys and little milestones.  Swap ideas, recipes, tips, & tricks with each other.  There's really only one rule- try to keep comments on here as positive as possible.  If you're having a horrible, rotten, good for nothing kind of day, perhaps your describing in detail the ooey-gooey five pizzas you downed all by yourself might not be that uplifting for all of us.  Attitudes are contagious.  We all have bad days.  Still try to find something little that you can say to build yourself up or others up.  Or just sit back and let the spirits of the other challengers lift you up.  You'll all come and go in cycles.  Sometimes you're up and you help lift others up.  Sometimes you're down and you are lifted up by others.  But that is why this group is so awesome, and why I think this group works so well.  We're all on hear waiting to hear how you're doing!  We're uplifting each other and keeping ourselves accountable for what we said we were going to do.  In light of Thanksgiving, here's a little excerpt from an anonymous Thanksgiving poem I recently received, that made me think of this challenge just starting up fresh and the need to challenge our excuses and be happy on this journey:

Be thankful for your limitations because they give you opportunities for improvement.

Be thankful for each new challenge because it will build your strength and character.

Be thankful for your mistakes. They will teach you valuable lessons.

Be thankful when you’re tired and weary because it means you’ve made a difference.

So anyways, that being said, here we go! Day 1!  How are you feeling?  Are you excited!!!!????  Please share with us all by commenting on this post why  it is that you want to lose your weight goal in this challenge (even if you shared it with us in previous sessions).  What are you going to feel like when you hit this goal?  What is your motivation?

Next Challenge!

Time to start up fresh our next Ten in Six Challenge on Monday, November 23rd! 

The Ten in Six Challenge is a friendly & free blog support group for positive women looking to lose 10 lbs in 6 weeks (or other fitness goals). The idea is there is a post each day with an article, study, quote, tip, discussion starter, etc. and then the particpants in the challenge will comment on it daily or as often as they want. We hold each other accountable to our stated goals and committments. We cheer each other on, offer support during each other's challenges, answer each other's questions, share our ideas and tricks, and celebrate our collective successes. Each time someone comments, you will be emailed it, thus keeping our challenge and healthy encouragement at the forefront of your thoughts throughout each day. This next Ten in Six Challenge will run from Monday 11/23 through Monday 1/4.  It may be the trickiest yet running through the holiday season! But I know you're up for the challenge :) Generally, Monday mornings are check-ins, Tuesdays are about motivation, Wednesdays are snack and recipe swapping, Thursday are about workouts, and Fridays are about motivation. There is nothing about fad diets here, it's just slow go lifestyle changes of watching calories and burning calories.

Interested in possibly joining our challenge? We'd love to have you! Check out the set up instructions below:

1. Create a free personal profile on the My Fitness Pal website. This is what you'll use to enter in your goals, weight, measurements, calories consumed, calories burned, etc. If you already have a profile, zero it out by deleting the past weight measurements (Click "Home, "Click "Check in," Click "Edit Past Entries," at bottom, delete all old entries).

2. When you're in the My Fitness Pal profile, click on the tab that's called "Tools." Then click on the link in the middle of the page that says "Get Your Personalized Weight Loss Badge Now." Then the second badge on the left down from the top, copy & paste that code to me in an email.

3. Email me (sarah.a.weight at hotmail dot com) your first name (or screen name if you want to stay anonymous), badge code, and what you want in your little bio on the right side bar. I'd love to see what your favorite workout is, what your favorite healthy snack is, what your goal for this challenge is, and what your reward will be when you succeed (non-food). Also let me know if you want your email address added to the blog so that whenever another challenger posts, it goes straight into your email inbox (THIS IS FULL AS OF 11/18). I am however limited to 10 email addresses, so first come first serve.  The other option is to just be emailed once per day when I make a daily post, again limited to 10 email addresses (THIS HAS 6 AVAILABLE  AS OF 11/18).

4. On the morning of Monday, November 23rd, log into your My Fitness Pal profile and enter your starting weight and all the starting measurements you want to (read the instructions for the link on the left of the blog that says "How to Accurately Weight & Measure Yourself"). Start tracking calories consumed & calories burned through workouts. Check in daily to the blog here to let us know how it's going, what you're up to, share your successes & encouragement, etc. I'll ask for specific things in the posts for you to add your comment on or to check-in on, too.

Other things to note: Weights will be private (unless you want to share) b/c we'll just be reporting how much weight and how many inches we drop; no one will know the starting #s. No references to last names for security purposes please, or neighborhoods you live in, or which trail you're going to be running on at a specific time in the future, etc. Just be smart. I don't want to have to go private with the blog. Let me know your favorite songs on your workout play list and I'll add them to the workout playlist playing at the bottom of the blog. I will also be doing 2 side challenges (one the second week and one the fourth week) for fun prizes. There is a "topics cloud" over on the left sidebar- click on any of the topics and it will take you to a list of the posts that discuss that topic. The bigger the font on it, the more posts there are about that topic.

If you were on the last Ten in Six Challenge and want to continue, just remember to zero out your info & send me any updates you want to your bio and what your new reward is going to be :)

If you were on the last Ten in Six Challenge and DON'T want to continue, just let me know and I'll delete off your bio, badge, & email address for comments posted.

So go out and get all your girlfriends, moms, sisters, etc. to jump on the challenge here and decide now to challenge their excuses and reach the fitness goals they want to hit! I am so excited for this to start up a fresh round :) Let me know if something's unclear in the instructions above.

Final Check-in!

It's the end of our 6 week challenge- how did everyone do? Both this
week and all around? I hope you are happy with your outcome :) Love
you all and have a wonderful day feeling invincibly proud of
yourselves!!!!!

Reflection Friday

"I do not think much of a man who is not wiser today than he was yesterday." -Abraham Lincoln

It's our last weekend of this challenge!  Based on Amy C.'s comment earlier this week about how her thought processes have changed when she thinks more now about what she's going to eat, I'd love to hear all of your reflections on how your body and your mind have changed over the last almost 6 weeks.  How is the new you different from the old you?  What have you changed about the way you think about healthy living?

Check out this article about changing our thought processes to effectively lose weight and keep it off: The Weight Loss Solution: Think Thin.

What do you like or not like about this article? Anything you can pick out that applies to your situation specifically?

I liked these especially:

• "When [they] reach a plateau or lose motivation, ... welcome the opportunity to ... be honest with themselves about the areas in which they can do better. Since hurdles and dwindling motivation are certain to happen both at camp and at home, teens learn creative ways to reconnect with their goals and experiment with new weight loss strategies." 
• "Negative affirmations can be replaced with a new, encouraging internal dialogue such as “It won’t be easy, but I can do it.”"
• "Thoughts lead to emotions, and emotions lead to actions...By changing the thought processes, we can control the bingeing and emotional eating. That is the process of lifestyle change." 
• But the best of all is ths one: "Long-term weight loss is as much about thinking thin as it is about looking thin." 

So what do you think it means to "think thin?"

Make it a phenomenal weekend, you thin hottie you :)

Feel the Burn Thursday!

"Believe that you can run father or faster.  Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do.  Don't let worn out beliefs stop you from moving beyond yourself."    -John Bingham, "Tools and Rules," Runner's World

Sub in whatever workout you like doing for the word "run" in the quote above, and you could sub in "excuses" for "worn out beliefs."  Believe you can do it and do it :)  Amy C., I'm so happy you were able to be an inspiration for your nurses group! 

How are the Pushups & Situps challenges going for you?  My knee pushups are getting harder, that's for sure, but I'm proud to say I've made a lot of progress in my arm and shoulder strength :)

So you may have heard that strength training, resistance training, or weight lifting will increase your metabolism and cause you to burn more calories while resting- heck I even posted an article about that at the beginning of this challenge- sorry.  Well, it kind of will, but just a couple calories more, nothing huge.  This really cool article points out that it's a myth that 40 mins of strength training will burn more calories than cardio work, but the real kicker for losing weight is reducing your calorie intake and getting in great runs/walks/cardio.  This article points out that it's a myth that you can weight train away a specific spot (i.e. saddlebags, spare tire, etc.), but that fat loss actually is a body-wide thing.  Weight train and do cardio for your entire body and you'll see the results.  This article points out that weight lifting or resistannce training is important to maintain your lean muscle while dieting, but that it's not the sole solution for weight loss.  You've got to still get in great sweaty cardio sessions and reduce your calorie intake. 

So, the bottom line?  We all are AMAZING with our 1) watching our calorie intake, 2) watching our calorie expenditures in workouts and 3) toning our bodies/preserving muscles with pushups and situps. 

Keep on rocking, ladies!  You're all doing so great!

Whatcha Eatin' Wednesday

Good morning, ladies!  Thanks for all your wonderful comments and also for voting in the poll.  Looks like 11/23 is winning by a landslide, but we'll wait and see what it looks like come Monday.  I came across this saying in a John Maxwell book and thought it was neat, "Pessimists and optimists usually get what they expect."  So what are you expecting out of this last week of the challenge?  And similarly, about our interactions in our day being positive or negative, "Your interaction with others sets the tone of your day.  It's like the music of your life.  When your interaction with others is poor, it's like having to listen to cacophonous music.  But when you place a high value on people and you treat them well, it's like listening to a sweet melody as you go through your day."  I for one love the interactions on this blog.  When I'm on here, or when I read your comments, it's like my tank is getting refueled.  But then when I turn away from the computer screen and back into real life....well...sometimes it's hard to remember positive vibes.  Sometimes the resolve and determination are clouded out.  Try really hard today to carry the positive feelings you get from this group of awesome ladies out into the rest of your day.  Share with us how you find ways to do that!

Ok, onto the yummy healthy goodness :)  Share what you've been eating lately or share a good recipe!  I'm trying Kim's shredded chicken this week w/ avocado, lettuce, and black beans in whole wheat tortillas w/ fresh lime juice.  There are 2 recipes here that I wanted to share that I've done in the past and just put on the menu for this week (went grocery shopping last night:) ).

Steak Salad w/ Lemon Walnut Vinaigrette
(originally from Shape or Fitness this spring)
3 oz steak
1 lemon juiced
1 T olive oil
2 T walnuts
1 t dijon mustard
3 cups baby spinach
Grill or broil steak until it reaches about 160 degrees F (medium done) and slice.  In a food processor (I use the magic bullet) pulse the lemon juice, walnuts, and mustard until smooth.  Toss spinach and steak slices with dressing.  Serve w/ whole grain roll. (Serves 1)

Chile Chicken and Basil
(originally from Men's Health in March 2009)
1 lb boneoless, skinless chicken breast
2 serrano chiles
1 t soy sauce
2 cups fresh basil
1 T fish sauce (I left this out)
3 cloves garlic
1/2 T peanut oil or canola oil (I used sesame oil)
1 t sugar
1 tsp fresh cracked pepper
1/2 T red chili paste
Brown rice
Whole-wheat tortillas
Chop the garlic and chiles finely.  Then use the side of your knife to press them together into a rough paste. Add a pinch of salt to make this process easier.  Preheat a wok or stainless-steel saute pan over medium-high heat.  Add the oil and the garlic-chile paste you just made and fry for 2-3 minutes, being careful not to burn the garlic.  Chop the chicken into small pieces and add them to the pan, cooking them until they're lightly browned, about 3-4 minutes.  Add the soy sauce, fish sauce, chili paste, and sugar- continue to cook until the chicken is done all the way through, another 3-4 minutes.  Add the pepper and basil and cook until the basil is just wilted, about 2 minutes.  Serve immediately.  Makes 4 servings. Serve with 1/2 each of steamed bok choy and prepared brown rice (I serve w/ brown rice & tortillas instead, eaten fajita style).

Can't wait to hear what yummies you ladies have been up to!

Tuesday Motivation

We all fight our own battles, but check out this article about getting back on the bandwagon after a setback: Dieting Setbacks: How to Get Back on Track After Regaining Weight.  Again, the best measurements of progress are not the scale but the way clothes fit and how your body measures.  Don't despair if you've gained- we all have weeks like that.  Don't use one rough weigh-in as an excuse to let the whole week spiral down the loo- you can start fresh right away.  You are in charge of your decisions and your body.  Don't be so rough on yourself- you're all pretty darn awesome :)  It's a marathon, not a sprint.  She who holds on longest will hit her goals and find success :)  Here's to a great last week!!!!!

Monday Check-in

End of 5 weeks! I can't believe how fast it's flown. How have you
done this past week? Did you have a good weekend? Can't wait to
hear!!!

Our Creation Boxes

I love them all!  I hope those of you who participated in this second side-challenge had a good time capturing via your creativity all the goals and dreams you have in quotes, pictures, clippings, etc.  4 of us did it that I have emailed pics of so far...but send them later on and I'll add them in :)

AMY F:

-Rollerblades - because I LOVE the feeling I get when I rollerblade and I want to get back into it

-Tennis - Tennis makes me happy and I would love to be in a tennis league or tournament someday

-My boys - why I try to stay healthy.

-Skiing - there is a rush that comes with this sport, and I want to get back into that too.

-5K run - One of my goals in the next year or 2.

-Me and Dave - our engagement picture - where I want to be weight wise!!! When I felt the sexiest!

I also have a list of a ba-zillion things that I want to do before I'm fifty - some are physical things, some are vacation things, but all things I want to experience in life!

This was a great thing to do, and I have mine now on my window ledge above my kitchen sink, where I am most of the day! hahah!

NICKI:

My printer hasn't been working so I couldn't print any photos off. I'll definitely add to it though. :) Basically I wrote down all of my "Why's" along with all of the other things you suggested. I also included a bunch of other goals and dreams that I'm headed towards that don't have anything to do with health, but definitely go along with the person I want to become. Thanks for getting us to do this, it was very good for me!

MEGHAN:

Here's my creation board! I put pics of my family and me to remember who I want to b healthy for. I have a pic of a cruise liner and Bora Bora b/c that's where I want to go looking all hot and sassy! The Berbee Derby runners are on there. And most important, two quotes with happiness in the center reminding me that I hold in the palm of my hand.

SARAH W:

My jar is filled with a whole bunch of quotes I love all about us becoming what we think about the most, about dreaming big, about letting the inner us guide us along, about achieving goals. 

Same with Nicki, my things in the jar aren't all physical fitness goals.  A lot of them are things I want to accomplish in my life, like run a bunch of marathons in fun places, look smokin' hot on our vacation to Hawaii next  June, have toned arms & shoulders, have a home filled with redheaded kiddos, have snuggly pups, be an active and healthy mom, and finish a century cycling ride (100 miles).  I also have some clippings from some magazines of some cute skinny clothes I want to buy. 

I plan on adding to this jar throughout the next year or so.  I love it.  Absolutely adore it :)  I shared all its contents and quotes with my hubby and it was a really good experience. 

And I love that you all have opened your hearts and spirits and shared such beautiful dreams and goals with me over the last 5 weeks!  I appreciate and cherish each of your contributions, words of encouragement, tips & ideas, and overall support.  YOU are what makes any one of our fitness programs a long-term lifestyle change and not just a temporary kick.  THANK YOU!!!!!

I know a couple others of you were working on boxes of your own.  Whenever you do finish, and no pressure, no rush, email me it and I'll post it on here :)  Keep dreaming big!  What you think about yourself and your future is what you'll become...

Feel Good Friday

Do you ladies want to know yet ANOTHER reason why you're so amazing!?!  1. Yesterday was supposed to be about feeling the burn instead of motivation, and no one called me out on my blooper :) 2. Today I spaced posting this morning & again, no one called me out on it!

First of all, HAPPY BIRTHDAY this week to Tara!  I can't believe you went without cake- WHOA!  Hope you're feeling better, too.  Kim, you're so sweet to be uplifting when it seems like so many of us on the blog are quieter than usual this week.  That's what's so awesome about this blog- sometimes one person will be up and shine and lift others, and another week someone else will be the "lifter."  I love it :)

I had such a great time putting together some odds and ends for my Creation Jar this week.  Last night I got a big gallon Jar ready. I've been clipping & printing all week.  I'm going to assemble it all tonight.  I found such great quotes that the exercise in and of itself has been uplifting :)  I can't wait to hear about and see your boxes/jars/pails come through my email in the next 24 hours :)

I wanted to share today snipets from a Fitness article called "Bounce Back Better."  It's not online unfortunately, or else I'd post a link to it. I can't find it on their site.  But I have it ripped out of the mag and sitting on my lap here :)  In a nutshell, the article is talking about all the setbacks and rollercoasters we face on our "journey to your healthiest, fittest self."  It offers 6 strategies for overcoming those setbacks:

1. Walk Tall- confidence precedes resiliance. "The first step is believing that your goals are worth fighting for and that you deserve to reach them. That confidence helps you turn thoughts into action." -John Heil
2. Focus on the Facts- focus on the process that's in your contorol rather than focusing on emotions or outcomes
3. Bond with your Buds- studies show we recover more robustly from stress and illness when we feel supported by others  (WINK WINK- LIKE THIS BLOG :) )
4. Emphasize the Positive- you're guaranteed to come back tougher if you view negative events as opportunities for improvement.
5. Build a Backup Plan- think aout your last lousy workout or diet blunder and figure out what you can do differently next time.  Let go of the past and focus on planning your next healthy meal.
6. See the Bigger Picture- it's best to own up to your foibles- it enables you to take control of how you think about what to do next.  "Remember why you're doing what you're doing, beyond seeing a certain number on the scale or the time on a clock.  Know that you're in it for emotional and healthful fulfillment. And keep in mind that those who've achieved the greatest heights are often the ones who've fallen the farthest.  So brush off and keep climbing."

I have been having a great week and I hope you have, too.  We only have a week and 2 days left of this challenge!  Make it count. Last chance workout!  hehe, jk  But really, thanks for all the support!  Make it a great weekend :)

Thursday Motivation

Check out this story from Fitness- I really liked it :)

Today remember that you made a commitment to yourself and your goals.  If you don't workout, nobody knows but you.  But THAT should be big enough and motivating enough to really work hard with the few minutes you can squeeze in each day to work out and with each little food decision you make all day long and hit your goals because you're worth it.  As I've said before, you're not competing against anyone in this challenge but your old full-of-excuses self.  Just as you know your body's weaknesses better than anyone else, you also know the key to your body's strengths and your mind's motivation better than anyone else.  Take advantage of the strengths/motivation and don't lay back as victim to the weaknesses/excuses.  Find the balance and find the determination.  You can do it!

Whatcha Eatin Wednesday

What snacks and meals have you been trying this past week? Anything yummy or exciting????? We made up a batch of Thai Chicken Pasta (recipe from Janis) on Sunday night. So yummy! And how have you all been at getting in enough cold water sipping?

Thai Pasta

Ingredients:

1 c. green onions, chopped

1 c. grated carrots (whatever other veggies I want)

1/2 c. peanut butter

2/3 c. soy sauce

2/3 c. olive oil

4 T. chili oil or powder OR 1/2-1 T. chili paste (red rooster chinese bottle)

1 T. sesame oil

6 T. honey

2 lbs. noodles

mandarin oranges, optional

shrimp, chicken, pork, beef, optional

Directions:

Cook noodles. Toss with onions and carrots. Whisk all other ingredients together. Mix sauce with pasta. Chill. Even better the next day.

I used two boxes of Barilla whole wheat fettucine, which was scrumptious.  We actually picked up some real rice Udon noodles in the Asian aisle of the grocery store for the next time we make it, to make it even more authentically like Pad Thai from Chin's Asia Fresh (one of my fav meals ever).  Next time we're going to toss in cabbage, egg, sprouts, and sprinkle on chopped peanut bits as topping. 

Tuesday Motivation

Thank you so much for all of your great ideas and input yesterday!  That first question was 100% describing me and I'm so grateful for all the encouragement :) Yes, little by little I have been and will reach my goals.  I'm not worried about reaching them; I really do believe in myself and I know I'll hit them someday.  I'm working on recognizing when negativity creeps into my brain about the progress being so slow and so then I consiously have to remind myself it doesn't matter- any step in the right direction is wonderful! :)  Sounds like ALL of us, though, want some tips on making it through the weekend as succesfully as we make it through the workweek.  Here's an article I found about just that topic: Control Weekend Splurges

What I liked best about it is the tip to make your "I deserve it" rewards into something non-food.  I don't know about you, but a new pair of clearance shoes at DSW or a cute shirt on the 70% off rack at Kohl's will make me so giddy for a good 24 hours.  Much more satisfaction than an order of Culver's cheese curds w/ ranch dressing!  That makes me sound really materialistic, and I'm really not, I swear, but with the non-food rewards like clothing, it first of all makes you feel sexy, and second of all, makes you have extra resolve to keep your body making progress on its route to hotty-bo-botty-ness (yes, that's a great word).  So here's my weekend goal for this weekend- If I stick to my MFP calorie tracking like a rockstar Thursday through Sunday, then on Saturday night or Monday night I'm going to go browse Kohl's clearance racks :)  (I adore the Vera Wang clearance clothing that's ALWAYS 70-90% off there).  Anyhow, enough about me, what about you!?  What are you going to do this weekend to keep on top of your game?  You're not up against anyone else, not competing with anyone but yourself.  How are you going to trick yourself out of being a slub this weekend?  We know what our bodies will fall for- so plan some good effective tactics :)  Or play dirty if you must!  I wanna hear all about it :)

What I really wanted to share is this idea I ripped out of my Shape magazine over the weekend.

If you click on the image, it will enlarge it so you can actually read it.  But what it says is "Banish the word 'should' from your vocabulary and you may find you can accomplish anything.  'By saying you should do something, like exercise, it immediately implies you feel the activity is a burden,' says B.J. Gallagher, an inspirational speaker and the author of the book Why Don't I Do the Things I Know Are Good For Me? 'But replace 'should' with 'want' and you'll start to build positive energy.' So try telling yourself that you want to work out today and you'll get in the right mind-set to go to the gym, which is half the battle." 

So, what do you ladies WANT to do today? Hehehe :)  Make it into a phenomenal day!

Monday Morning Check-in

How did you all fare this past week?!? I can't wait to hear! Share
your successes or struggles, what differences you notice, give us an
advertisement for a healthy lifestyle! :)

2 Questions for thought today, so please weigh in on each if you have
a sec to:
1: One tends to be a motivated, unstoppable rockstar Sunday through
Wednesday, and a slub Thursday through Saturday. How do you all keep
the great steam and momentum going strong all week long and not just
around check-in time when resolve is high?
2: What are your tactics for keeping entire bowlfulls of Halloween
candy out of sight and out of tummy?

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?