Great quotes

I have the Be Good to Yourself page-a-day calendar.  Each day has a quote and here are a few I've been saving up to share with all of you participating in the Summer Meltdown:

"Keys to success...Research your idea, plan for success, expect success, and just plain do it." - Josh H. Hinds

"All great achievements redquire time." - Maya Angelou

"You have to expect things of yourself before you can do them." - Michael Jordan

"It is never to late to be what we might have been." - George Eliot

"Difficultis are meant to rouse, not discourage.  The human spirit is to grow strong by conflict." - William Ellery Channing

"Great things are not done by impulse, but by a series of small things brought together." - Vincent Van Gogh

"I may not be there yet, but I'm closer than I was yesterday." - Anonymous

Have a great weekend!

Operation Beautiful

A friend of mine introduced me to this site...I've only looked through it briefly, but it seems that the idea is to write an affirming phrase on a Post-it note each day and put it somewhere to help you or someone else remember that we are all beautiful.  Look at today's Post-it note message:

Strong is Beautiful!

I love it!  Do you agree?  We aren't talking about bulging muscles, at least I'm not.  We're talking about inner strength, we are talking about strength to face our temptations, strength to have that difficult conversation that needs to be had, strength that allows you to reveal your true self....and strength that lets you do 2 more push-ups today than you did yesterday, or go a little faster or a little longer on the treadmill or track.  ALL these things are STRENGTH and all these things are reflected in the beauty of YOU.

Check out the website by clicking here.  Have a great day.  Be STRONG because Strong is Beautiful!

It's a gift...

Here's a great article about weight-loss:

http://www.foxnews.com/health/2011/05/31/5-things-weight-loss-didnt-know/

A few of my favorite lines:

• did you know that regular exercise can actually change your own taste preferences from high-fat health traps to more low-fat favorites? Studies show that 12 weeks of regular exercise literally changes your desire for higher fat foods.
• You know that weight loss that stays off means regular exercise must stay ON–on your weekly planner and checked off when done.

I'm really trying to focus on the FITNESS benefits of staying in shape and letting go of the number obsession.  I've shared that I've gained back 8 pounds and that has me hugely frustrated.  I am frustrated, but that was getting me nowhere.  I'm trying hard to change my thinking from a desire to be certain weight and more to maintaining a healthy lifestyle. 

I've recently been struck by how lucky I am to be ABLE to exercise.  What if I were suddenly wheelchair-bound or bedridden?  What if I injured myself and couldn't run, jump or even walk the dog?  The Ability and the Option to exercise is a gift.  One that I don't want to throw away or disregard. 

Back in the saddle again

Hi all!

The Summer Meltdown has begun. I've joined the non-competitive team this time around.  That's right, I'm right there in it with you!  After losing 30 pounds last year, I've managed to gain back 8 in about 2 weeks.  They are just sitting there, taunting me, telling me that they aren't going anywhere.  WELL, I don't think I'll accept that. 

I'm back using my favorite little ap - LoseIt.  I am on a plan that has me losing a pound a week so that sets my daily calorie budget.  I input EVERYTHING I eat and it deducts the calories from my budget.  I input all my exercise and it adds those to my budget  I have a record of my wieght and which days I stay within the budget and what I'm eating...I can even see what my percentage of fat/carbs/protein is each day and a weekly trend.  It's great! 

I'm keeping up with the exercise - trying to shake it up a bit.  Trying some new things like live Zumba classes (as opposed to Zumba for the Wii) and a Boot Camp at Woodhaven. 

I invite ALL OF YOU to try something new at our first ever FIT FRIDAYS on June 3.  We'll do one of the INSANITY workouts.  A couple weeks later, we'll try one of the P90X workouts.  The idea is to challenge yourself and to try something different.  Break out of the rut.  Shock the body.  Make a difference.  (add your own little catch phrase here...)

So, who's going to attend the Fit Friday?  What are your goals for the Summer Meltdown?  Who else is 'angry' with their weight?

Get Ready, Get set...

From our trusty leader, Cyndi


Trust me when I say....soon enough it's going to be hot out there. With the sweltering heat comes shorts, bathing suits and all kinds of flesh baring clothing. Most of us will admit, that we need something or someone to hold us accountable to help us reach our weight and fitness goals.


SO, LET THE MELTDOWN BEGIN!!!! It's time for round three of the St. Gabriel Fitness Challenge...(.more like a fitness JOURNEY)

Sunday, May 22 at 9:45 in the cafeteria.

We will have the same prize structure as last time: 1st, 2nd and 3rd place individual, winning team and winner gets to have a portion of the pot go to the charity of their choice. $20 a person. All prize amounts to be determined by number of participants.

The "new" feature this time is the "NON-COMPETITIVE" fitness journey! You still weigh-in (accountability is the key!) , you still are working to help your "team" beat out the other teams and you are still working to lose, it's just not for the cash...IT'S FOR YOU!! There will be small prizes along the way....door prizes and attendance prizes for those who keep with it and come to the weigh-ins. PLUS some special rewards along the way!! Just $5.


So get yourself ready to start the Meltdown this Sunday!

Summer Melt Down is coming...

Hello again!

The last challenge has ended.  Congratulations go out to everyone who finished and kept with it! 

The next challenge, the Summer Melt Down, is about to begin.  Will you participate?  Here's a few reasons why you should:

1. You made some progress the last time around and you want to keep the momentum going.
2. You fizzled out last time and want to give it another try
3. You reached your goal and now you want to maitain your weight-loss
4. You enjoy being a part of a larger, group effort to reach your peak fitness in Mind, Body and Spirit.
5. You reached your goal but in the last couple weeks you've seen 5-8 pounds creep back on and you want to banish them forever.

All good reasons and at least one of them should apply to YOU.   

What do you need to do?  First, we hear it all the time, but seriously, talk to your doctor.  Let him/her know that you are serious about getting fit.  Find out what the medical definition of a healthy weight is for you.  Have some basic biometrics recorded:   blood pressure, body fat %, cholesterol levels, sugar levels, etc.  Plan to go back in a set period of time and re-check.  We are talking about more than weight-loss here, we are talking about overall health improvement!  At the very least record some body measurements (neck, chest, waist, hips, calves, upper arms).  Even if the numbers on the scale don't change as much as you might like, you could be very surprised at the change in these numbers.

Second, come to the kick-off on May 22 in the Cafeteria at 9:45AM to weigh-in and join up in the Summer Melt Down!  (click here for more information)  See you there!

Fun little artcile to share:
If you click on the picture, it should take you to the website with a full size page that is much easier to read...

Do you track your progress?

Well, do you? I have often touted my favorite little app, Loseit (also available online at http://www.loseit.com/). One of my favorite features is the graph it creates as I enter my daily weight. There are a lot of ups and downs; but more downs than ups! There were many times when I felt discouraged, like I wasn't making any progress. Looking at this graph would remind me that no matter the ups and downs, it was all a downward trend and the difference between day 1 and today is amazing (30 lbs!). Even if the difference between today and yesterday isn't that great. It's the BIG PICTURE. It's the LONG RUN. It's the LIFESTYLE CHANGE.


So, how are you tracking your progress? My husband kept a sheet of paper taped to the wall by our scale where he wrote in his weight each day. Some folks write it in their calendar, some keep a journal. Some focus on inches. We need something tangible that we can look at and remember, "Yes, I am doing something." Please share how you record your progress.

Monday

Only 5 more weeks to go!  The focused and motivated person could still lose 10 pounds, maybe even more.  The steady and slow person could easily lose 5 pounds.  The unmotivated could even easily-er (is that a word?) gain 5-10 pounds.  Which will YOU be?

I read a good article about self-speak.  The way we talk to ourselves has a huge impact on self-esteem.  (Are you thinking of Stuart Smalley? "I'm good enough, I'm smart enough and - darn it! - people like me.") Anyway, next time you start berating yourself, stop!  Ask yourself if that is how you would speak to your friend who was feeling discouraged...ask yourself if that is how you try to motivate your child...treat yourself as well as you treat those around you.  You deserve it.

I'll be at the LIFE aerobics tonight at 6:30PM - Hope to see some of you there!

Lent Starts tomorrow

Just a quick post.  I'm assuming most of you have seen Cyndi's weekly email with a reflection on Endurance.  For me, a key to endurance is constantly reminding myself of the goal and keeping my plan a priority.  This is true for fitness and other long term projects such as paying off debt or training the dog.  It's so easy to lose sight of why we are doing this and to let other things start pushing our fitness goals lower on the priority list.

Well, Lent starts tomorrow and it's a great time to push those fitness goals back to the top of the list!  Commit to fasting from that food that keeps luring you to exceed your calorie limit...Commit to walking the neighborhood while praying the rosary 5 days a week...It's almost like a new beginning and renewed purpose. 

I leave you with a great quote shared by Julie Cash:

“Do not ask the Lord to guide your footsteps if you are not willing to move your feet.”

And a funny:

Great Metabolism Article

Hello and happy Sunday.  One week to the next weigh-in...here's a great article that sums up all the little things I've heard about metabolism:

Metabolism article

Read to the last page to find out what NEAT is (here's a hint:  Non-Exercise Activity Thermogenises).  This could the NEAT difference between a happy weigh-in next week...

Leave a comment and let me know what you think about the article.  I'm off to pace the halls, to be NEAT.

What if it was YOUR Midterm conference?

Yesterday was conferences day for our children.  I am beyond thrilled to report that all 4 had great conferences and we even have honor roll students in the house!  It led me to wonder ... What if we had conferences with each of YOU at this midpoint of the Fitness challenge???

Who would be on honor roll?  Anyone close to making Principal's List?  How about some reports of great effort, just not really showing the results yet?  What about the dreaded comments such as "bad attitude" or "not reaching your potential"? 

I imagine there are some in this challenge that are partially motivated to get in shape to be a good example to their children; to model a healthier lifestyle.  If that's the case, (even if it's not) and you find yourself slacking off a little, or not doing your 'homework' (read that as Exercise), think about what you tell your children when they don't want to study or do their homework.  Do you need to tell yourself the same things? 

I like to tell my kids "You'll thank me later, when you get a good grade on that test" or "Wouldn't you rather get it done in 30 minutes of focused work instead of 2 hours of distraction and excuses?"  Well, you WILL thank me later when you look back on a few weeks and see that you've lost 5 - 10 - maybe even 20 pounds over the course of this challenge.  I hope you will admit that committing to your workout schedule, treating it as given and not an option is better than spending all day thinking about how you are going to excuse yourself out of it.  We know what we need to do, just as our children know what work they need to do to get good grades.  Let's do it!

If you're brave enough, leave a comment on this post with a Mid-Challenge review that you think accurately sums ups your efforts and results thus far.

Did you weigh-in?

Hi Team ORANGE.

Several of us missed the weigh-in on Sunday - Yikes!  What's going on?  What can I do?

Please contact Cyndi today to report your weight.  Even if it's not what you were hoping for, it is what it is.  There's no beating ourselves up or giving up.  It's all about seeing what worked and what didn't and what we can tweak as we hope for greater success for the next weigh-in.

I leave you with the task to reflect back on what motivated you to join this challenge in the first place.  Are those reasons still valid?  Than you still need to keep trying.  Failure is really not an option.  You know how to get where you are, you already got there.  It's time to figure out how to get where you want to be.  Doing nothing won't get you there.  Giving up won't get you there.  Sticking with it WILL.  Maybe not as fast as you want but it WILL. Science is on our side -I've said it before.  Eventually eating less and moving more will result in weight loss.  And moving less and eating more will result is weight gain.  Those are truths that cannot be justified or excused away.  So - go back to your reasons for starting this challenge to help you accept these truths and decide which one will rule your life.

Something worth sharing...

Six Keys to Changing Almost Anything

(I have highlighted what I think is particularly relevant to the Fitness challenge)

Change is hard. As you consider what you want to do for Lent, you may keep the following ideas in mind as they may help you be more successful; in creating an environment where you can get closer to God. At The Energy Project, they have developed a way of making changes that has proved remarkably powerful and enduring.

Not surprising, their method is grounded in the recognition that human being are creatures of habit. Fully 95 percent of our behaviors are habitual, or occur in response to a strong external stimulus. Only 5 percent of our choices are consciously self-selected. Therefore the more one’s behaviors are ritualized and routinized — in the form of a deliberate practice — the less energy they require to launch, and the more they recur automatically

What follows are six key steps to making change that lasts:
.

1.       Be Highly Precise and Specific. Researchers call those "implementation intentions" (http://dccps.nci.nih.gov/BRP/constructs/implementation_intentions/goal_intent_attain.pdf)  and they dramatically increase your odds of success

2.      Take on one new challenge at a time. Computers can run several programs simultaneously. Human beings operate best when we take on one thing at a time, sequentially.

3.      Not too much, not too little. The most obvious mistake we make when we try to change something in our lives is that we bite off more than it turns out we can chew. sessions. It's also easy to go to the other extreme, and take on too little.
The only way to truly grow is to challenge your current comfort zone. The trick is finding a middle ground — pushing yourself hard enough that you get some real gain, but not too much that you find yourself unwilling to stay at it.

4.      What we resist persists. The only reasonable answer is to avoid the temptation. With email, the more effective practice is turn it off entirely at designated times, and then answer it in chunks at others. The less you have to think about what to do, the more successful you're likely to be.

5.      Competing Commitments. We all derive a sense of comfort and safety from doing what we've always done, even if it isn't ultimately serving us well. Researchers Robert Kegan and Lisa Lahey call this "immunity to change." (http://hbr.org/2001/11/the-real-reason-people-wont-change/ar/1)  Even the most passionate commitment to change, they've shown, is invariably counterbalanced by an equally powerful but often unseen "competing" commitment not to change.

Here's a very simple way to surface your competing commitment. Think about a change you really want to make. Now ask yourself what you're currently doing or not doing to undermine that primary commitment. If you are trying to get more focused on important priorities, for example, your competing commitment might be the desire to be highly responsive and available to those emailing you.

For any change effort you launch, it's key to surface your competing commitment and then ask yourself "How can I design this practice so I get the desired benefits but also minimize the costs I fear it will prompt?"

6. Keep the faith. Change is hard. It is painful. And you will experience failure at times.     The average person launches a change effort six separate times before it finally takes.

You can read the complete article at http://www.theenergyproject.com/blog/six-keys-changing-almost-anything.

Where does the time go?

Did you notice anything different on the blog today?

Turns out my trusty Countdown Widget wasn't working quite right...  Yesterday the countdown said we had 71 days left but really, we have less than 50!  We just lost 3 weeks!  Come on Team ORANGE, it's time to get it in gear and get moving and losing!

How are things for you today?  Does the rain slow you down?  Does it invite you to sit on the couch, cuddled up with a movie and movie snacks?  Maybe even a fire in the hearth?  NO!  Rain should remind you that it's nearly SPRING and then comes SUMMER and shorts and swim suits and sleeveless tops and lots of outdoor activities that require you to be able to keep up with the young whipper-snappers.  These dreary days are your opportunity to get off the couch and prepare to welcome Spring.

Timothy 2 1:7

"For God did not give us a spirit of fear, but a spirit of power and of love and self-control." (Tim2 1:7)

I love this Bible verse.  It's one of the few I have actually memorized and it has pulled me through many a situation.  Whatever my fear - speaking in public, confronting a person I disagree with, setting a goal for myself - this verse reminds me that I am not alone.  I am not made to be timid or afraid.  When I set my sights on that which God wants from me, I know I have "a spirit of POWER and of LOVE and SELF-CONTROL."  It sometimes seems hard to believe, but I know it to be true.  For me, it's the first step of acknowledging my fear that helps me find the place where I set aside the fear and put my trust in God and His Spirit working within me.  There has been some talk of the fears people are discovering in this journey to Mind-Body-Spirit wellness.  Can you give your fears to God and trust in the Spirit He has given you?

I am reminded that I have a spirit of LOVE.  That I need to approach all situations and challenges with Love in my heart, not anger or even righteousness.  This applies to ourselves as well!  We must LOVE OURSELVES as we journey to wellness.  We must resist temptation out of love for ourselves and the body God gave us.  We must love ourselves enough to want what is best, not just what is easiest or most delicious.  LOVE leads us right into Self-Control.  When Self-Control comes from love it comes a little bit easier than when it comes from shame or guilt. 

Have you hit the wall?

The following is from an email sent by Vic Hubbuch the Red Team Leader (underlining and highlighting emphasis mine):

Some of you are beginning to "hit a wall". It is the way our bodies are made. Here is why. I learned about the General Adaptation Principal. When you get in a routine, working out, work, or just about anything, your body begins to adapt to the stress we put on it. After about 4-6 weeks, your body is accustomed to the the stress. It performs the task more efficiently and burns fewer calories in the process. We call it different names. Hitting a wall. Reaching a plateau. I hit the wall in the first challenge at about 6 weeks in. Some will hit one earlier some later. Now the good news. You can beat it. By changing your routine or the intensity of your routine, your body will not be able to adjust. If you are walking 3 miles a day, push yourself harder and see how fast you can walk 2. Maybe throw in a short jog to get the heart rate up, then walk until you think you can do it again. Add an exercise to your workout. Start to carry small weights when you walk to give those arms a workout. Give yourself some variety.

After talking to some of you, it appears that you may not be taking in enough calories. If you do not get enough calories and proper nutrition, your body will go into survival mode and hang onto every pound it can. Proper nutrition and exercise is the key to losing the weight you want to lose.

Keep it up guys and girls,

Vic

I want to expand slightly on Vic's last remark.  You must eat enough calories to convince your body that you will continue to nourish it.  Everything I've read points to needing AT A MINIMUM 1250 net calories a day.  Just to breathe and digest food and sit and sleep.  This is where keeping that food journal becomes important, it shows you not only when you eat too many calories but also when you eat too few.  I've added a few new links to our list (to the right of this blog).  These are the sites Cyndi shared that are excellent resources for determinig how many calories you need and what your target should be each day as you are trying to lose weight in a healthy and effective manner.  Check them out and see if you need to make some adjustments...

Seen and Heard...

Excellent workout on Saturday...if we are lucky, we will have more opportunities for Peggy's classes in the near future, stay tuned for more information.

In some of the email traffic and overheard at the weigh-in:

"...called the cable company and had all the extra's removed.  My bill will be going down $52 a month.  I will squeeze a little out of the budget and start going to the Y."

"I just wish that as long as I'm eating right and working out that I could get immediate results..."

"...if you do nothing but stand in a one spot while watching a tv show and march...move your arms from your side to over your head and keep doing that, it will get your heart rate up, you have to get your heart rate up to burn fat, and it helps you work up a sweat, i know its hard to work out everyday but the more you do it the more you want it eventually..."

"Thought I'd pass on what I've been trying to do to squeeze in a few extra steps.  March in place while drying your hair ladies - I've counted before and I can usually get up to around 400+ extra steps in."

"Well, I misread the back of the bag – and I thought there were only 7 g of carbs in a 1 CUP serving, it’s actually 7g of carbs in a 1 OUNCE serving.  So – I’ve been messing up all the good I did (and I was getting very frustrated in the process)."

"The stories are probablay similar for all of you.  They were for me too.   It took months for me.  I know no one wants to hear that, but it was true.  THE GOOD NEWS is that in the first few months although it was slow and not so steady  - it was progress.   That's the most important thing.     You need to look at the progress and not the failures. "

"I keep trying to remind myself that this is not a sprint, it's a marathon.  I'm not just in this to "win", I just really need to look and feel better.  Even if I keep losing at this slow pace, at least I won't have gained and eventually the numbers will start to add up to significant weight loss." 

"I only gained one pound this week, which, consdering the week I've had, is pretty good!"

There is so much positive energy around this Fitness challenge.  When you are feeling down or unmotivated, read through the emails, hop on Facebook or here at Team ORANGE.  Everyone feels like quitting at times.  Everyone wishes it were easier and faster and more fun and less time consuming.  We can admit to all that, but it comes down to ...  so what? 

It is what it is and EVERYONE in this challenge knows what needs to be done.  We all know in our heads that sometimes it takes a slow start to really see a change, or that we will hit a plateau or that our weight will fluctuate sometimes up instead of down.  We know it in our heads, but our hearts get discouraged all the same.  Lean on each other and keep pushing through.  Science is on our side...EVENTUALLY, eating less and moving more WILL pay off.  YOU JUST HAVE TO KEEP AT IT!  YOU CAN DO IT!

Betsy

Work-out Opportunity this Saturday!

Hi team!
Don't forget about this Saturday's opportunity to work-out at St. Gabriel:

Saturday, Feb. 12th

9:00 - 10:00 am

St. Gabriel Cafeteria

SPECIAL ST. GABRIEL FITNESS CHALLENGE WORKOUT (FOR BOTH GUYS AND GALS)

WITH LIFE CHRISTIAN AEROBICS

BRING WATER AND MAT OR TOWEL FOR FLOOR.

I'll be there, will you???

Valentine's Day is on it's way...

So we just got through Super Bowl Sunday and now we are faced with Valentine's Day.  Does this look like a healthy Valentine's treat?

or how about this

You might be very surprised to learn that these are made from English muffins with either cream cheese or jam!  Visit this blog for more information:

Catholic Icing

Just goes to show that with a little thought, we can get through these holidays just fine!

What is your plan to avoid the chocolates and rich dinners this Valentine's Day?