THE PAIN OF DISCIPLINE OR THE PAIN OF REGRET, YOU CHOOSE!
Main Purpose of this blog!
This blog is for you! Our family and friends who need a little extra motivation when it comes to eating healthy and exercising. Most of you have seen the popular TV series The Biggest Loser and have noted the life changing events that have occured. We are going to do our own version of the biggest loser only we are calling it The Healthy Habits Challenge. If you are interested we are asking that you send 20 dollars to my cute mom Linda Brindley Chipman asap. The challenge will begin on Monday, January 10th, 2011 and goes for 8 weeks which means it will end Sunday, March 6th. The more who participate, the more money their will be in the pot. At 20 dollars each, it is going to add up fast, but all money aside we really want to use this blog as a place where we can post our progress and encourage each other with ideas of what we are doing to keep fit and healthy. Please refer to the "log in" information (on side bar) so you can post your ideas. Remember to read the rules carefully (on the side bar) as well as the Healthy Habits Contract (first post). Good Luck Everyone!
I can’t believe it has been eight weeks!I just wanted to say thanks to everyone who supported me during my journey! It is incredible to see how far I have come in the last eight weeks.Where I was then and now the person I have become. To me this challenge was more than just “losing weight.” It was a time to take a serious look at myself and who I had become and realize I had the power to change.
Honestly when I first started, I didn’t know if I could do it.I wanted to do it. I thought I could possibly do it, I just had failed so many times before, and I didn’t want to fail again. More than weight loss, I wanted to feel strong, happy, and confident in who I was.I wanted to like myself.
I took it one day at a time, one meal at a time, one workout at a time.I started to believe in myself. I started to feel strong and confident in what I was doing. I realized I had the power to change.Every day I was faced with a decision. I could work towards my goals or I could let life just happen and see where I ended up. Each day I CHOSE to become healthier. It was HARD!And at times I wanted to give up.Especially when I was SO exhausted and my kids were all fighting, whining, and crying, or when I was discouraged because my weight had not changed, or when our extended family went out to eat at my favorite restaurant and I got something healthy to eat! Each day was a battle, but now I can say I am SO GRATEFUL I stuck to my goals and kept with it.
It was AWESOME to lose the weight, but for me the journey was about so much more. It has shown me that I CAN accomplish the goals I put my mind to. I AM strong. I CAN choose to be healthy and happy. I CAN take the time to take care of myself. This challenge has been a great stepping stone in my life to help me start becoming the person I have always wanted to become.
One of my favorite quotes is “We BECOME what we want to BE by consistently BEING what we want to BECOME each day,” (Elder Richard G. Scott). This challenge has proven to me that anything is possible! We CAN become who we CHOOSE to become.We just have to consistently work towards our goals and remember the great woman we are inside!!!!
People ask me how I lost the weight and what tools I use to help me make this journey.The principles I used were from a book called “Transformation” by Bill Phillips.It is similar to the “Body for Life” principles (same author) but the 18 steps in “Transformation” have really made the difference.I am actually only ½ way through my 18 week transformation, but I have applied the principles and have seen results.For me, CONSISTENCY was the key.There is a website that has been awesome too. It is an online community where others are also trying to lead healthy lives. It has been a really helpful tool as well.If you want to join, it is free.Look it up and check it out.It is transformation.com.If anyone decides to join, look me up! My user name is “Huckleberryforest.”
Thanks again for joining me in this journey.I wish you all the best of luck in achieving your goals in the future.
Our Healthy Habits 2011 Challenge winner is the amazingANGELA AMES from Enoch, UT.
Angela has demonstrated a lot of hard work, will power and perserverance. She lost an amazing14.599 percent body weight for a total of 20 pounds.
Her prize was $700.00 and a bag of Cadbury mini eggs so she can now enjoy a free day. We had a great time showing up unexpectly this morning. Keep up the good work, Angela.You are amazing and a great example!
Congratulations to all of you and for trying hard and even if you didn't try so hard. We hope you will continue with this challenge to try to eat better and exercise more so that you can have a long, full, healthy and happy life ahead of you. I am posting the top ten and their pounds lost, percentage lost, and their place.
OUR AMAZING TOP TEN!!!!!!
Name Pounds Lost % Prize
1. Angela Ames 20 14.599 $700.00
2. Kesley Branham 15.5 11.071 $200.00
3. Abbey Hayden 21 10.995 $100.00
4. Kamari Jensen 30.5 10.627 $50.00
5. Elizabeth Bouche 20 10.417 $50.00
6. Rachael Brindley 13 9.559 $50.00
7. Lauren Nelson 20.5 9.284
8. Brittney Israelson 17 9.189
9. Ashley Gleave 19.5 9.070
10.Sam Taylor 18 9.045
LADIES, WE LOST A COMBINED TOTAL OF 492 POUNDS. YOU ARE ALL SO AMAZING!!!!!!!!!!
I have most of the figures in for the week. There has been 1 person who has not yet reported so I am using last weeks weight in these figures. If she reports to me a different weight, I will change these figures. For the eight week challenge we have lost a total of 441.4 pounds. Just a reminder, we need your FINAL WEIGHT by Midnight March 7, 2011 in order to qualify forprize money. No exceptions. We need your weight no later than Monday night. The winners will be posted next week along with the percentages lost. If you would like to figure your percentage, this is the formula. Take starting weight then subtract your weight now. Divide the starting weight into the total number of pounds lost. Then times by 100. This is your percent of weight lost. For instance: say your starting weight was 195 and your weight now is 180. 195 minus 180 equals 15 lbs. Divide 15 by 195 which equals .07692. Times this by 100 and your percentage is 7.692. If you would like me to figure your percentage for you for today's date, just email me westernpride@q.com
Hi Ladies, thank you to those who call or text or email their weight in on time (by midnight Monday's) Several of you did not report your weight last week. If you want to remain in the contest, I need weights for February 28th by tonight. Our next and final weigh in will be next Monday March 7th. WE HAVE TO HAVE YOUR WEIGHT ON MARCH 7TH BY MIDNIGHT IN ORDER TO BE FAIR TO ALL PARTICIPANTS. GOOD LUCK!!!!!!!!! Thank you for your participation. Hopefully, we have been able to set some personal goals to help us be healthier and happier. It has been so fun receiving your nice emails. Thank you for your honesty and integrity.
I don't know about you, but I sure could use some motivation. It seems like the past two weeks have been difficult for me. I have slacked off a little in my food choices and I must admit there has been a day or two that I didn't exercise just because I didn't want too. But now, we are finding ourselves in the last two weeks of this competition and we can't afford to slack off. This is the time that we need to reevaluate our goals and put our best self forward so that we can finish this strong. I have a little note hanging on my wall above my treadmill. It says, "It's all in the Attitude!" This has been my source of motivation the past 6 weeks. It is all in our attitude. We can choose to be happy and do our best or we can choose to pout and just give up. I encourage all of you to be happy and do your best. Only two more weeks! Let's show ourselves what we are made of!
Ok, for the first 4 weeks I have been working on getting my food in check. I have done really well. I have not gained, and I have lost a fair amount. AMAZING what a little calorie counting can do! :) I decided that the first 4 would be to get my food in order and the last 4 would be the exercise part. Tonight I did 40 min total. Hoping it will get easier and I will keep doing it! I am so EXCITED that we are on the tail end of the challenge!!!! Good luck everyone!
Here are the top 12 in no particular order Kamari Jensen, Tempe Jenkins, Teara Hodges, Hillary Gale, Tracy Smith, Ashlee Gleave, Angela Aimes, Cindee Backus, Sam Taylor, Kesley Branham, Abbey Hayden, Liz Boucher
To everyone else, PLEASE KEEP TRYING. This race is so close. We are talking thousanths of a percent. Just because you are not in the top twelve does not mean that you cannot pull ahead in the next four weeks. Keep it healty, keep it honest. No extremes here. Remember this is a healthy diet and exercise program. If we suspect that you are going about things in an unhealthy or extreme way, you will be disqualified. Thanks, Linda
I just wanted to share a free online tool with you all which I discovered today. It is called caloriecount.about.com and it is free! You can enter your daily foods and your activity and it will calculate daily caloric intake and nutrition information. It has a whole mess of other neat things too which I haven't had time to look into but I love that it is free and that all I have to do is search for the foods I ate in the database and it does the rest. It was also a really user friendly site - easy. I have been journaling my foods, exercise, weight, inches etc... in a notebook and probably still will but I think this tool will be easy for me to sit down at the end of the day and find out just how many calories I'm consuming and burning. I even thought if it turns out to be a pain later on to do it every day I could import from my notebook weekly and find out my averages. I am excited about this as I lost two pounds right off the bat and then have been stuck at the same weight for three weeks now. This just made it easier for me to really evaluate how much I'm putting in my mouth each day. Bless you all in your healthful efforts!
A previous post said that the Top Ten post is only going to be posted for a certain amount of time. I'm afraid that I am going to miss this post and miss the information that I'm so looking forward to reading. I don't get to look at this blog every day and I'm sure that I am not the only one who has a busy schedule.
So here is my thought. Perhaps the top ten could be posted as a comment to a post. That way the people who want the top ten info can read it when they want and those that don't want to know the top ten info can skip the comment.
Sundee posting Did you eat healthy or is it confession time???? It's confession time for me. My sister made a delicious chips and bean dip, little smokies, dipped strawberries, caramel brownies, little sandwiches, a vegetable tray and lime aid punch. We went and crashed her party. The food was yummy. Needless to say, I am dreading weigh in tomorrow morning. So what did you eat?
Tomorrow will be our 4th week weigh in and half way point. Just as soon as I get all of your numbers, I will post the top 10. Please weigh in first thing in the morning as this is usually your lightest weight. This is so fun. Everyone is trying hard and a few have slipped a little including me but lets get back up and KEEP TRYING. We still have four weeks to work hard. WE CAN DO THIS !!! I like the last two lines of the poem Invictus"I am the master of my fate, I am the captain of my soul."
K I am not big into blogging....so I hope I do this right! I have been having great success with some of the things I am doing, so I just wanted to share a few ideas.
FOOD
Instead of eating 3 large meals, I try to eat 5-6 small meals. Each meal consists of a protein and a carbohydrate. Then for at least two of the meals I usually add a veggie. I try to keep the meals around 300 calories or less. The idea of these small meals comes from the book "Body for Life." They have a bunch of helpful info on the diet online, just google "Body for Life."
Typical Day:
Meal 1- Protein shake with one banana and 1/4 cup blueberries
Meal 2- Sliced turkey meat, 1 slice whole wheat bread, bit of light mayo, carrots
Meal 3- Sweet Potato, chicken breast
Meal 4 - Ligth yogurt, light string cheese
Meal 5 - Chicken, brown rice, veggies
Meal 6 - Healthy pop popcorn, or Golden Spoon Fat Free Frozen Yogurt (This is my end of the day treat if I make it all day eating clean) :o)
EXERCISE
I try to exercise first thing in the morning, which is sometimes impossible with kids!!! I do a High Intensity Interval Training (also from Body for Life) for 20-25 minutes. I give it all I got. I was just doing this everyday, but now I am strength training 2-3 days and then interval training 2-3 days. Sometimes I try to do a longer run on Saturdays. But know that I am NOT perfect! There are those days when I just can't seem to fit it in. I don't lose hope I just try to set the goal for the next day.
I take it one day at a time and celebrate my "wins" for that day. If I mess up, the next day will come and I get a chance to start new.
REWARDS
For me I like to reward myself at the end of the day or the end of the week if I have stuck to my plan. If I need a treat at the end of the day, I look for something healthier but still yummy. My favorite is GOLDEN SPOON fat free frozen yogurt. Did you know there is only 100 calories in 4 ounces! That means you could eat a mini all to yourself and not feel guilty! If there is no Golden Spoon around, my other favorites are: Healthy pop kettle corn popcorn (you can eat the whole bag to yourself and it is only 245 calories), sugar free pudding (about 70 calories), a bowl of Kashi cereal with almond milk (200 calories). If I am going to reward myself at the end of the day, I always use it as one of my meals.
Another reward I have used is a "Free Day" which has been already talked about in a post. Or a "free meal." I can eat whatever I want and feel VERY full. Then the next day I get back to work and eat clean again for six days in a row.
I hope these ideas help! Especially the yummy GOLDEN SPOON idea. (Can you tell it is my favorite!?!) I think everyone is doing great! Keep up the good work! We CAN do this!
Just want you all to know that we are going to reveal the top 10 biggest losers on the blog next Tuesday. Make this week count. Also we just want to make sure that everyone is going about this in a healthy way. If we suspect that any are being dishonest or taking extreme or unfair measure to loose weight, they will be disqualified!
The results will only be posted for a short amount of time.
Sundee posting OK, I have had a few people say they want to know who is winning so far. I have also had a lot of people say they don't want to know because they don't want to loose motivation if they aren't winning. So everyone please leave a comment and let me hear your thoughts. You can also inbox me on facebook and pleade your case. Let's talk about it:)
My mom (Linda) is keeping a weekly record of everyones pounds lost. She has not yet calculated percentages.
Directions 1. In a large nonstick skillet or wok, stir-fry chicken and garlic in 2 teaspoons oil. Add the honey, soy sauce, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear. Remove and keep warm. 2. In the same pan, stir-fry the vegetables in remaining oil for 4-5 minutes or until heated through. Return chicken to the pan; mix well. Combine cornstarch and cold water until smooth; stir into chicken mixture. Bring to a boil; cook and stir for 1 minute or until thickened. Serve over rice.
Footnotes
Nutritional Analysis: One serving (1 cup stir-fry mixture; calculated without rice) equals 243 calories, 5 g fat (1 g saturated fat), 66 mg cholesterol, 470 mg sodium, 19 g carbohydrate, 3 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable.
So I don't know about the rest of you, but snaking is my nemesis! I stay home and want to eat all day long with my kids. Not good, not good. So I thought that I would share some of my favorite snacks and a website that had some good ideas.
-Laughing cow cheese, 35 calories per wedge with come Wheat thins or an apple. There are a couple of different flavors to choose from.
-Lite String cheese, 100 calories with a slice or two of lunch meat. I like to let my string cheese sit out for 10 minutes or so and then eat it. I don't know what it is but something about it being soft makes it even better.
-Jello Mousse Temptations, 50-60 calories. These are really good if you crave chocolate, like me, because they have a caramel flavor and a chocolate flavor. YUMMY!
-Great Value High Fiber Oats and Chocolate bars, 140 calories. I like these because they have LOTS of fiber, 9g and keeps you full longer.
-Quaker Rice cakes, 60 calories for 8 cakes. Light and Crispy and I love the Apple cinnamon!
-Any sort of Thin buns or bagels, about 100 calories. These are great for toast and sandwiches. I love to eat one slice with a little bit of peanut butter and a banana after I run. Totally hits the spot and yummy!
-Crystal Light or just the GV brand. We have used these forever and are a great way to have something yummy to drink without the guilt of using your calories on a drink.
Here is a GREAT article that has some good ideas for snacks also.
Then go to Hungry Girl to check out all kinds of other info that she has.
Hope this is of some help to some of you. I would LOVE to hear what some of your favorite snacks! Happy Snacking!
I tried this recipe from "Fab Up The Flab" yesterday. It was really yummy! I love it because it is chock full of veggies, but you still have a little pasta in there to look forward to. I had everything on hand (thank you bountiful baskets!). I did substitute the spinach for purple/white chard because that is what I had on hand and I added some summer squash and eggplant as well. I wasn't sure if my kids would like it, but my little boy ended up having two helpings, hooray! Hope you all enjoy! Just click on the link below for the recipe!
I don't know about everyone else, but the fact that the title of our blog says "HEATHY HABITS CHALLENGE" makes me crave chocolate! I wanted to take a few lines to blurb about how motivating this challenge has been for me and how I have gone from "HEATHY" to "HEALTHY." It adds a little shuffle to my step and vegetables to my diet. I, too, am focusing on moderation and am trusting the process. One of my colleagues at the elementary school has lost 16 pounds in the last two months. She constantly advises, "Trust the process."
Trusting the process means doing your part by eating less and being more active. She also says moderation is a vital component and that the scale can break you. It may read a certain weight for three days. On day four, you may be down 3 pounds. BAM! Once again, trust the process and BELIEVE!
According to Deepak Chopra, when we eat to 80% of our capacity, we feel invigorated and healthy. Keep up the great work ladies, and remember this quote by Epictetus: "No great thing is created suddenly. There must be time. Do your best!"
I hope it's okay that I am adding my thoughts to this healthy habits challenge. When Sundee mentioned on facebook that she was starting up this challenge, I wasn't quite sure that I wanted to join in. I have tried to diet in the past and have failed miserably everytime. I didn't want to waste my $20.00 if I was going to just fail again. So as I contemplated the challenge for a day or two, I came to the realization that I was not going to 'diet' this time around but that I was going to incorporate a lifestyle change. I don't know about you all, but I am the kind of person that if you tell me I can't have something, then I want to have it even more. In times past, I would give up all chocolate and that would last for a week at the most. It's just something that I can't do. So as I thought about this challenge, something came to my mind that I have heard time and time again. Don't cut things out of your diet but just use moderation in all things. With that in mind, I decided to accept the challenge and so far so good. The foods that I eat have not changed. I still eat chocolate, but instead of a whole candy bar, I am easily satisfied with a few chocolate chips. I had ice cream last night, but instead of a whole bowl full, I had just a scoop and I was okay with that. I still eat the same dinner with the family, I have just cut my portion size in half. I have also added exercise to my life. Something that I have disliked in the past, but is slowly growing on me now.
Sundee, thank you for this challenge! I finally feel like I am accomplishing something positive for myself for a change. Whether I win the 'money' or not, I am winning my life back and it feels great!
Well girls week two is finally over. This past week we are down 75.3 pounds from last week. We have lost overall a total of 279.5 pounds which is great. I love getting your cute emails and comments on how you did last week. Some say " eeks", some say "yah", some say, "Sorry, it was my birthday." The important thing is we all keep trying. We may slip and fall back a little but the important thing is to get back up and keeping going forward. Can't wait for week #3. Please try to get me your weights by Monday night so that I can post by Tuesday morning. Hang in there!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
This is Linda - After one week, we have lost a combined total of 204.2 lbs. Wow!!! This is awesome. I have yet to hear from two weights that have not been included in this total so therefore I did not include their weights in the first total. I emailed them several times and if I don't hear from them by morning, I will assume that they dropped out of the Challenge. Tomorrow I will have a firm update on total number of participants. As of now, I am planning on 62. There are still a couple who have not paid but I have been in contact with them and feel like they will come through. Keep up the good work!!!!!!! Thank you to all of you who have paid and who either emailed or texted your weights on time. This really helps. Only seven more weeks to go!!!!!!!!!!!!!!!!!!!!!!!!!! Keep Going!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Here are just a few thoughts that I wanted to share. Doing these really helps keep me focused and uplifted during the day. Focusing on just one or two daily really gives me a mental, spiritual and physical boost...try them! I made them into a bookmark so that I can be reminded of them every day!
1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate antidepressant!
2. Sit in silence for at least 10 minutes each day. Talk to God about what's going on in your life.
3. When you wake up in the morning complete the following statement, 'My purpose is to_________today. I am thankful for_____________.
4. Eat more foods that grow on trees and plants and less food that is manufactured in plants.
5. Drink plenty of water. Eat blueberries, wild Alaskan Salmon, broccoli, almonds and walnuts.
6. Try to make at least 3 people smile each day.
7. Don't wast your precious energy on gossip, vampires, politics, issues of the past, negative thoughts or things that you cannot control. Instead invest your energy in the positive precious moment.
8. Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a maxed out credit card.
9. Life isn't fair, but it's still good!
10. Life is too short to wast time hating anyone.
11. Don't take yourself so seriously. No one else does.
12. You are not so important that you have to win every argument. Agree to disagree.
13. Make peace with your past so it doesn't spoil the present.
14. Don't ever compare your life to others. You have no idea what their journey is all about.
15. No one is in charge of your happiness except you.
16. Frame every so-called disaster with these words: 'In five years will this really matter?'
17. Forgive everyone for everything.
18. What other people think of you is none of your business!
19. GOD heals everything-but you have to ask him.
20. However good or bad a situation is, it will change.
21. Your job won't take care of you when you are sick, your family and friends will. Stay in touch.
22. Envy is a waste of time. You already have all you need.
23. Each night before you go to bed complete the following statements: I am Thankful for__________Today I accomplished_____________________.
24. Remember that you are too blessed to be stressed.
25. When you are feeling down, start listing your many blessings. You'll be smiling before you know it!
WHEN LIFE HANDS YOU LEMONS...
STUFF EM' IN YER BRA!!!!!
I also found this awesome Italian Pasta Diet-It really works!!!
You walka pasta da bakery.
You walka pasta da candy store.
You walka pasta da Ice Cream shop.
You walka pasta da table and fridge.
YOU WILL LOSE WEIGHT!!!!
(Thinking of all of you...loves to you dear friends!)
Hey everyone, I just thought I'd share this with you. I had given up on myself, my weight, my health and now I have 100 pounds to lose, I also have had pre-diabetes which is creeping up threatening true type II diabetes any time now-- and I am only 31! I also have a cousin who had her first heart attack at age 40 this last year and I know that's where I am heading if I don't make some serious permanent changes. So I started about a week before this fun little contest in eating healthier and exercising until I sweat every day. Well I am happy to let you all know that after 2 weeks of this new regimen my fasting blood sugar was 97 for the first time in probably 2 years!!! In the two weeks before that, I was always in the 114-130 range in the morning. I am so excited! This new life is helping my body do what it needs to do to keep my blood sugar down and keep type II diabetes at bay. I am thrilled. I usually diet and exercise, lose about 15 pounds, stop losing, get discouraged and give up again. So I'm excited that even if I stop losing before I want to, I am doing something healthy for my body and the blood sugar numbers are showing it. I am also doing a waist measurement every two weeks and I have already lost 4 inches around my waist. I'm hoping these other ways of measuring progress will keep me going when I hit the dreaded plateau that has always hit me and sent me crashing.
Thanks for listening and keep up the good work everyone! We can do this!!
XOXO - Shawnee
Just thought I would share a few of my favorite workouts. It is really hard to find time for some people to work out, especially when you don't have anyone to watch your kids or you cannot afford a gym. I love all of the Jillian Michaels workouts that I have done. P90X has nothing on that woman. I see results quick with her. Maybe because she mostly targets my trouble area (core). Her 30-day shred is AWESOME! Her 6-week abs is a fun easy workout and her Boost Metabolism video is quite the workout and cardio for 45 minutes straight if you want to burn some calories!! Also, just a little secret....if you have Netflix, there are all kinds of videos on there. I like the 10-minute kickboxing ones. That way I can fit a few in throughout the day, or just do them for a total workout.
Also, I left a comment in one of the other posts about FREE Zumba. Yes, free!!! It is at the Enoch Stake Center Monday and Friday at 9:00 a.m. and Wed. at 10:00 a.m. It is so much fun. Your kids are welcome. They just play close by you where your doing your workout. Seriously fun instructor and seriously fun people!!! It is an hour long and I am wanting more when it is over.
In the past, I have had success, but then I lose it all because I set my exercise goals TOO HIGH. My mistake? I have tried to become a competitive athlete, rather than just "fit". Now, I'm not suggesting that entering 5Ks and similar races is bad-- but I tend to go nuts with the whole fitness concept and work out too much, too many times a day, and then I get injured and then---poof-- the whole mojo disappears. During a fitness seminar, a trainer from St. George said that one of the biggest issues people have on fitness ranches is that they have the "Biggest Loser" do or die mentality, go big or go home. Really, she suggested, we need to just commit to being strong, healthy, and fit for everyday health. She said the key is to train to be healthy for daily life, not to be an athlete. That can come later, if that is where the road leads you. This time I am taking it slow and steady, eyes on the prize, and reminding myself that it took time to add weight on, and it'll take time to get it off. I want to be fit, strong, and healthy. I don't want to blow out my knees, strain my back, and ache constantly due to overdoing it. I love road races, and they are great motivators-- and I have a few on my radar-- but I have learned that there is a huge difference between training for the Ironman and just making progress on a sensible, committed pace. Deep thoughts by Mel!
Just a reminder that tomorrow is our first weigh in!! Email your #'s to Linda by midnight at westernpride@q.com
Money is also due no later than tomorrow! Hope you all had a happy, healthy week:)
I don't know about you guys, but nothing gets me more motivated than a song with a good beat. This particularly helps me when I am cleaning my house! I seem to do everything a lot faster (which burns calories) and it makes it more enjoyable! Off on the sidebar I created a playlist. Please feel free to add any songs that help motivate you as well. Most of these songs are picked strictly on their beat (so sorry about some of the lyrics:( I do have a few cool down songs as well. I will be blasting this in my house today as I clean!!!
To access the playlist:
1. Click on the bottom left hand corner of the playlist (in black on the sidebar). This will take you to the playlist website. When you get there:
2. Click sign in
3. type in the username: healthyhabits2011
4. type in the password: bigloser
5. Now you can begin searching and adding new songs
6. Remember to get the new code and I like to make it so the songs shuffle!
My sister Kami got me to try the unsweetened almond milk. For breakfast I had a bowl of Kashi Go Lean cereal with almond milk. It was actually pretty good. I could totally eat it often. The almond milk is a little different but not to bad. There are only 35 calories in 1 cup of unsweetened almond milk. Skim milk has 90 calories per cup. I will probably try to keep almond milk in my diet.
This has been a really stressful week for me. I am taking the elementary Praxis test in the morning. I have studied a lot but am having all kinds of anxiety about it. Can I just say how thankful I am for exercise? It has helped me cope. Hopefully I will PASS and get this test behind me. Then I can concentrate more on this challenge. My eating habits have been OK but could be better.
Wishing you all a weekend of healthy eating! Weekends are so tough for me!
One thing that keeps me going is having a "free day". I know that everyone diets a little bit differently and maybe some of you are just staying as far away from the bad foods as possible. For me, I have to have something to look forward to. Now yeah, the money is a great motivator, but I need little short-term rewards too. So Saturday is my free day. That day I allow myself to eat anything I want. So during the week when people talk about fast food and sweets, I just try to tell myself that if I can be good today...and tomorrow...and the next...THEN I can have what I want.
Good luck everyone!!!
Kim
Revision: This morning I woke up and said, "Wait a sec! I just suggested having a free day 2 days before a weigh in!!!" I liked the comments posted about still taking a free day on Saturday but being mindful that there's a weigh in coming up very shortly. (I also liked the person who is waiting for her $600 pizza--you are awesome! I wish I had your self control :) ).
So I have cleared my conscience...now I won't worry that someone was going to be mad at me for totally splurging on Saturday and then having the wrath of the scale on Monday!!! As for me, I'm changing my free day to Monday, after the weigh in!!
When I am dieting I find it easier to eat better when I have healthy recipes to use. This is a a tried and yummy recipe that I have used the past year or so from Weight Watchers.
Easy Guacamole Turkey Wrap
Serves 1
If you follow Weight Watchers, it is 4 points or about 200 calories.
Mash 1/4 peeled and pitted avocado, 2 tsp. lime juice and 1/8 tsp. garlic salt together in a small bowl. Spread on 1 (7 inch) whole wheat tortilla. Top with 1 oz. (3-5 slices) deli turkey breast, 1/2 c. chopped tomato, 1/2 c chopped romaine lettuce and 2 Tbsp. chopped red onion and roll up.
My good friend suggested that I add this article to the blog. It's worth the read for sure! Thanks DeAnn!
10 Ways to Tap Your Inner WillpowerHow to stay strong in the face of tempting cupcakes, pricey shoes, and the urge to hit the snooze button instead of the gym. By Sarah Mahoney, Good Housekeeping
There's an inevitable rhythm to January 1 at my house. I take down the tree, vacuum up pine needles, and start making my New Year's resolutions. The list usually looks like this: Lose weight. Swear off TV and saturated fat. Eat salads. Call Dad more. Write that novel. Floss. By midday I'm worn out, intermittently dozing in front of a football game and swiping my husband's million-calorie nachos.
It's not that I totally lack discipline. It's just that I don't sufficiently appreciate what's going on in my brain, explains Joseph Shrand, M.D., an instructor of psychiatry at Harvard Medical School. Self-restraint is a rational desire, which means it lives in the front of the brain, the section that's most recently evolved and most vulnerable to being overruled by survival instincts. Pleasure resides in the brain's most primitive part, which has spent millions of years learning to reward us with a deeply satisfying jolt of dopamine when we give in to these kinds of urges. And while that brain circuitry evolved to encourage life-prolonging desires like eating and sex, says Dr. Shrand, we now get a rush from giving in to anything we want, whether it's an illicit drug, chocolate, or buying expensive purple peep-toe boots, even when the more evolved part of our brain tells us we'll quickly regret it.
So how do you help the rational (i.e., your New Year's resolutions) triumph over the pleasure-seeking? You need to outsmart it with these research-proven strategies.
1. Give It a Workout
I'd always thought of willpower as a steady, steely resolve that made some women triathletes and some (not my real name) couch-nappers. But it's more like a muscle, says Marvin D. Seppala, M.D., chief medical officer at Hazelden, the well-known addiction treatment center. That means the more we use it, the stronger it gets — and quickly. In an experiment at the University at Albany — State University of New York, researchers asked 122 smokers who were trying to quit to exert extra self-control for two weeks, either by avoiding sweets or by squeezing on a grip strengthener for as long as they could twice a day. In the following month, 27 percent of those who were diligent about practicing their self-control exercise successfully kicked their cigarette habit, compared with just 12 percent of volunteers who'd been given a task that didn't call for self-control.
To try this at home, squeeze a grip strengthener (available at sporting-goods stores for under $10) or a rubber ball till it becomes uncomfortable, then hold as long as you can. Repeat at least twice a day. Or, flex your self-control emotionally by trying not to tear up during a sad movie.
Just don't expect to become the Wonder Woman of Willpower, advises psychologist and study author Mark Muraven, Ph.D. As with a muscle, push too hard or under conditions that are too challenging, and your resolve (like an overworked hamstring) will collapse. "If you're very hungry, I can't imagine that any amount of willpower will keep you from eating a cupcake," Muraven says.
2. Make One Change at a Time
Once you understand that you have only a limited amount of willpower, it's easy to understand why multiple resolutions aren't likely to work, says Ian Newby-Clark, Ph.D., a psychologist at the University of Guelph in Canada. Most resolutions actually require many behavior changes. Sure, some are straightforward, like remembering to take a calcium pill every day — but a successful weight-loss program, for example, calls for more than just a decision to eat less. You have to shop and cook differently, start or ramp up an exercise routine, maybe even ditch certain social or family events. "Thinking through these substrategies boosts success rates," says Newby-Clark. "But it would take too much attention and vigilance to do all that and also decide it's time to brush your teeth for the full two minutes and become better informed about world events."
3. Break It Up
Since your supply of self-control is finite, make resolutions that require small acts of will, not weeks of vigilance. " 'Lose 10 pounds' sounds specific, but it's less likely to work than behavioral goals like 'This week I'll try to go to the gym three times, take the stairs at work at least twice, and bring a healthy lunch every day,' " says Andrea Bonior, Ph.D., a psychologist in private practice in Washington, DC, and author of the "Baggage Check" column for the Washington Post Express. You'll feel good when you accomplish each goal, and your success will help bolster your resolve: The better you are at making small changes, the easier it will be for you to keep going.
4. Lift Your Spirits
Watching funny movies — or doing just about anything that puts you in a good mood — also helps when willpower starts wearing down. In a particularly sneaky study, researchers asked a group of 30 hungry students to sit in a room that smelled like freshly baked cookies. Although a plate of M&Ms and still-warm cookies was placed within reach, participants were told to snack on a bowl of radishes. Then they were left alone for 10 to 12 minutes in order to exhaust their self-restraint.
Next, some of the students watched a film clip of Robin Williams doing stand-up, while another group viewed a film about dolphins. When, in the last part of the experiment, they were asked to perform a complex tracing project that called for lots of self-control, students who'd seen the funny film stuck with the trying task for about 13 minutes. The Flipper crowd hung in for only nine.
5. Have Some OJ
Self-restraint — stifling your disagreement during a politically charged discussion, for example — can reduce blood glucose to less-than-optimal levels, report Florida State University researchers. But a glass of orange juice or lemonade can replenish your self-control. The brain relies almost exclusively on glucose for energy, so it has to be the real thing — artificially sweetened drinks won't deliver the jolt.
6. Outwit Your Inner Rebel
To give your willpower some wiggle room, avoid making 100 percent resolutions. "Absolutes like 'I'm giving up all sweets' or 'I'll never use my credit card again' set you up to try to get around your own overly strict rules," says Connie Stapleton, Ph.D., a psychologist in Augusta, GA. Instead, try drafting more limited restrictions like "I'll have sweets only when I'm in a fancy restaurant."
7. Crank Up Your Greatest Hits
When you feel discouraged, remind yourself how much you've accomplished in the past, suggests Elizabeth Lombardo, Ph.D. "People beat themselves up about still needing to lose the baby weight or no longer going to yoga class. But they overlook the long list of things they have done that required major self-discipline, like building a nest egg or sticking with the computer training they needed in order to get a better job." Lombardo's advice: "Write down 100 things you're proud of, right down to 'I get out of bed when I don't want to.' It'll remind you how much willpower you really have."
8. Be Extra Nice (Or Nasty)
Do unto others, and you'll be doing unto yourself as well. In a Harvard University study, psychologist Kurt Gray, Ph.D., gave 80 participants a dollar, told half the group to keep it and the other half to give it to charity, and then asked all the volunteers to hold a five-pound weight for as long as they could. Those who had donated their buck to a good cause held the weight significantly longer than the "selfish" ones.
But imagining doing something not nice makes us even stronger. In another experiment, Gray asked participants to hold the weight while writing a story that involved their helping someone, harming someone, or doing something neutral. Those who envisioned dastardly deeds held the weight longer than the helpful ones, who in turn beat out the neutrals. Whether we're doing someone a good turn or a bad one, it increases our feeling of personal power, making it easier to stick with something uncomfortable, says Gray.
9. Use Your Senses
The primitive cravings center is highly susceptible to visual cues, explains Tufts University psychologist Christopher Willard, Psy.D. Draw on the strength of images by putting a photo of a thinner you on the fridge, or a picture of a Caribbean beach in your wallet near your credit cards to remind yourself of the vacation that you're saving for.
10. Finally, Get Out of Dodge
The same way a sprinter can tell when she doesn't have another 100 yards in her, "it's important to know when your resistance is tapped out," says Dr. Seppala. "Stress will wear it down. So will being hungry or tired." His advice for those times: Get away from whatever is tempting you until you've eaten and rested, which will give your willpower a fighting chance.
Write Your Ticket to Success
People who put their goals on paper are significantly more likely to achieve them than are those who merely make mental vows, research from Dominican University of California has shown. What's also key: posting your goal in places where you will see it often, says Marvin D. Seppala, M.D., of Hazelden. "Your will matters most the moment you make a resolution — and you'll want to be able to recapture the intensity of that moment again and again." Share what you've written, too: The Dominican study found that those who told friends or family about their goals did better than those who didn't, and people who e-mailed their support team weekly progress updates did best of all. Social approval — as in "You look great!" — gives your brain a surge of soothing oxytocin, explains Joseph Shrand, M.D., of Harvard.
"How I Keep My Resolutions"
GoodHousekeeping staff members share the tricks that work for them.
"I make it easier for myself by waiting till spring to take on a new challenge. January is a busy time of year (not to mention cold as well as dark in the morning and night!)."
— Cortney Pellettieri, entertainment editor
"I remind myself of times I wanted something even more desirable and was able to resist. Why blow calories on ordinary packaged cake when I turned down a gorgeous pastry at a restaurant the night before?"
— Toni Hope, health director
"I take ballet, which is a marriage of discipline and grace. It's extraordinarily hard to do it well. But the class is a weekly reminder that I can take on a tough challenge and slowly but surely improve."
— Jenny Cook, executive editor
"I think of myself as a role model for my 7-year-old son. I tell him that we both want to exercise and eat lots of veggies and fruit so we can be strong and healthy — and then I can't backslide."
— Samantha Cassetty, nutrition director, GHRI
"The only time I've stuck to a resolution was two years ago, when I set an end date — my 30th birthday in early May. I'd decided that I wanted to get into the best shape of my life. I did it, and I've kept up the good habits since."
— Amy Roberts, associate editor
Hi everyone,
I just wanted to let you all know that my mom has updated the challengers list in the bottom right corner of the blog. Everyone who sent in their weight should be on the list. There is a star by the names of those who have paid the $20.00 Please remember to have your $20.00 in her hand by next Monday to avoid being disqualified. My mom will update the list as the money comes in.
How's it going with you all anyways???? Are you working hard? I actually walked 3 miles on my treadmill today which is a "big deal" to me. I watched last nights episode of The Biggest Loser while I was walking. It really motivated me! If they can work hard than so can I.
I'm trying to eliminate sugar from my diet. It's been hard. I bought some 60 calorie Jello pudding snacks. I had one this afternoon. It was actually pretty good.
I would love for you to all share your ideas, and success stories on this blog. Any recipes would be much appreciated.
So glad we are all working on being healthy together!!
As of last night at midnight, we had 64 ladies report their weight. This is more than we ever dreamed would participate. What a great way to start the new year. Due to the overwhelming numbers, we feel like there is enough money in the pot to give a very large amount to first place and then also have second and third place. This will make it fun for more people. Remember, $20.00 is due before next Monday. Keep up the good work. I look forward to hearing from you next Monday.
Interesting Facts: Total weight of all of us: 12,054 pounds
Average weight per person: 188 lbs.
Since we are trying to lose pounds anyway, why not pledge your pounds? You can go to http://www.pfpchallenge.com/ and choose your state. Right now Utah is in second place. :) For every pound you pledge, 11¢ will be donated to Feeding America® — enough to secure one pound of groceries on behalf of local food banks.
How will you be dealing with the scale? I have heard that it is better get on it only once a week and there are some people that get on it daily, sometimes multiple times a day. What will you do?
Hello everyone, just wondering how your first day went??? Mine wasn't to bad. I am a huge believer in writing down everything I eat when I am trying to watch it. 5 years ago I had gestational diabetes with my third pregnancy. My dietitian made me write down everything!!! I hated it at first but realized that I hadn't been paying attention to what I put in my mouth. It was a huge wake up call for me. I am going to try and write down my daily food intake during this challenge. I think it will help me. I would LOVE to hear what your eating.
Breakfast: 1 egg, two egg whites, 1/2 bell pepper, sprinkle of cheese
Hey Everyone,
I just wanted you all to have access to my friend Lacee's awesome blog called Fab Up The Flab (click: http://www.fabuptheflab.blogspot.com/ )
Lacee is an exercise/health expert! I love her blog because it has some great practical ideas. Today she even did a post just for our Healthy Habits Challenge which was awesome! Anyway, good luck to you all and go check it out!
p.s.I also posted this link under "awesome exercise links" and feel free to do the same if you have a website that you find helpful!
Thanks,
Mindee W.
Just a reminder that weigh in starts Monday, January 10th. THAT'S TOMORROW!!!!
TO BEGIN:
1. Empty your bladder
2. Get naked
3. Step on scale and record your begining weight
4. E-mail Linda your begining weight (Linda's eyes are the ONLY eyes that will ever see your weight)
5. Weight must be e-mailed before midnight on Monday or you will be DISQUALIFIED!
EVERY MONDAY FOLLOWING FOR THE NEXT EIGHT WEEKS:
Repeat steps 1-5.
RULES:
ABSOULETLY NO DIET PILLS OR HCG.
Winners scores will be calculated by percentage to make it equal for all participants.
Check blog often for updates and
Be honest, eat healthy, exercise and have fun!!!
Send money to Linda Chipman 4890 North Wagon Wheel Drive, Enoch Utah 84721
Money is nonrefundable after the challenge begins!!
Just want to say how excited I am about this challenge!!! I got a little carried away over the holidays and need to repent!!! I've noticed that I am most successful in losing weight when I am accountable to someone! My hope for this challenge is for all of us to support, encourage, and love everyone who participates! I want to share my ideas, and want you to share yours as well. Let's get healthy together!
Just a note: The amount lost will be calculated by % so everyone gets a fair shot at this!!!! Any questions you can email me at sundeeyardley@q.com
Linda (my cute mom's) email address westernpride@q.com Email her your starting weight this Monday!!
Mail your $20.00 to Linda's house 4890 North Wagon Wheel Drive Enoch Utah, 84721
***As part of the Healthy Habits Challenge we are asking all of you who choose to participate to read the following contract and type your name in the comment box:
THE CONTRACT:
By typing my name in the comments box, I hereby swear that I will follow all of the rules of the Healthy Habits Challenge that have been outlined on this blog. I will work hard in developing healthy habits by good old fashioned exercise and eating right. I know that if I choose to take diet pills or any other quick fix weight loss remedy such as HCG I am cheating and therefore must withdraw from the competition. I will come to this blog when I need support and will try my best to encourage and support others. Again, I promise to be completely honest with myself as well as everyone who is participating!
1. Starting weight is due to Linda on January 10. That's THIS MONDAY ! Please weigh yourself first thing in the morning. (we suggest that you go to the bathroom first :) Report your exact weight to Linda via email, phone call, text you choose.Then you will weigh yourself and report your results each Monday through out the remainder of the challenge. Please remember only she will know your information.
***note, we will never disclose your exact weight just the number of pounds lost for the week for example: Tracy lost 3 lbs. this week.
2. Send Linda 20 dollars asap, your first name will appear on the "challengers list" as soon as she receives the money! Once the challenge has started the money is non refundable!
3. Work hard to develop healthy habits by good old fashion exercise and a healthy diet. Taking diet pills or any other quick weight loss remedy such as HCG is forbidden and not what this challenge is about.
4. You must weigh yourself with the SAME scale through out the challenge. I would suggest a digital scale. They will be more accurate.
Sign In
To sign in 1. make sure you are logged out of your personal blog. 2.In the address bar type http://healthyhabits2011.blogspot.com 3. When this page is loaded up in the top right hand corner click on "sign in" 4. User name: healthyhabits2011@live.com 5. password: bigloser
Easy enough!
CHALLENGERS LIST UP DATE
Hi, this is Linda. I am updating the Challengers List. If you have a * by your name, it means I have received your money. Please remember all money is due to me by next Monday
*Dana A.
*Holly A.
*Angela A.
*Chamrie A.
*Cindee B.
*Diana B.
*Chelsea B.
* Elizabeth B.
*Kesley B.
*Rachel B
*Linda C.
*Michelle C.
*Melissa C.
*Kellee D.
*Hillary G.
*Ashlee G.
*Cassie G.
*Kim H.
*Abbey H.
*Jaclyn H.
*Shawnee H.
*Shelly H.
*Teara H.
*Lisa Hol
*Melinda H.
*Angie I
*Brittney I.
*Tempe J.
*Rachelle J.
*Karamie J.
*Kim J.
*Ashlee L.
*Addie L.
*Cami L.
*Vicki M.
*Ashley M.
*Lauren N.
*Brenda R.
*Melissa R.
*Brandi S.
*Crystal S.
*Rachel S.
*Tracy S.
*Lynette S.
*DeAnn S.
*Joyce S.
*Sam T.
*Trish T.
*Terra T.
*Tawyna V.
*Kami W.
*Lynette W.
*Mindee W.
*Lindsey Y.
