Wednesday, September 30, 2009
TIP OF THE DAY - THURSDAY
TAKE A VACATION. A few days off can recharge your batteries and help you relax. After all, employers give you vacation time for a reason. Don't be afraid to use it when you need a mental break. This sounds great except I spend so much time worrying about things I have to do before during and after the vacation that I am too stressed out to enjoy the vacation, but I wouldn't mind a real vacation and no I don't mean going hunting.
Tuesday, September 29, 2009
HAPPY BIRTHDAY SARAH!
HAPPY HAPPY BIRTHDAY SARAH DEAR,
HAPPY DAYS WILL COME TO YOU ALL YEAR,
IF I HAD ONE WISH THEN IT WOULD BE
A HAPPY, HAPPY BIRTHDAY TO YOU FROM ME...
Hope you have a great birthday.
HAPPY DAYS WILL COME TO YOU ALL YEAR,
IF I HAD ONE WISH THEN IT WOULD BE
A HAPPY, HAPPY BIRTHDAY TO YOU FROM ME...
Hope you have a great birthday.
TIP OF THE DAY - WEDNESDAY
STAY PRESENT. When stressing about the past or future, remind yourself to focus on what matters right now at this very moment. After all, there's no use in worrying about things you can't change. This is a good little tip. How many of us worry about and waste time thinking what if? Let it go.
10 SNEAKY WAYS TO GET FIT AND HEALTHY-WITHOUT REALLY TRYING!
THIS IS A LONG ARTICLE BUT HAS SOME GOOD INFORMATION.
10 Sneaky Ways to Get Fit and Healthy—Without Really Trying
By: Nicole Nichols : 9/23/2009
It's called "stealth health" and it's a philosophy that's gaining ground among experts, food manufacturers—and people who want to live a healthier life. Even if you haven't heard of it (I hadn't either), you're probably already using these principles into your life. It's about taking small actions every day to improve your health, nutrition and fitness levels in BIG ways. We've been advocating a small-steps approach for years, whether in the form of 10-minute workouts or fast break goals. We believe that doing something is always better than doing nothing. And yes, that 10 minutes on the treadmill or that single serving of vegetables DOES make a difference.
When you start small, you feel accomplished. That initial success inspires you to make additional positive changes in your life. So you continue, getting healthier, fitter, and leaner over time—all by starting with a few small changes.
10 ways I sneak fitness, nutrition and motivation into my days—and you can, too!
Choose fruit to quell a sweet tooth. When it calls, I try to eat a serving of fruit first.. Most of the time, these fruity treats do the trick, but if not, I'll choose a sweet snack knowing that I have boosted my fruit quota for the day before giving in.
Practice good posture in front of the computer. I try to be aware of my posture at work. I've set up my desk so that my computer screen is higher (to discourage slumping and slouching). Set a few reminders on your computer (or a post-it note on your planner) to remind you to think about it and readjust throughout the day. Your posture will improve, your core will be stronger and I bet you'll experience less pain in your neck, shoulders and lower back, too.
Add fruit to pancakes, waffles, ice cream and other desserts. If I'm going to go with a sugary breakfast treat like pancakes, I'll add fruit to them like nobody's business. I know that pancakes doused in syrup aren't exactly a healthy breakfast, but by adding some low-cal, filling, antioxidant-powered fruit to the meal, I know I'm getting some good nutrition along with my sugar fix. Same goes with ice cream. I'll try to add one serving of fruit to a serving of ice cream. It "stretches" your dessert further and boosts the nutrition of the final product.
Sit on a stability ball. You can make this one small change at home or at work. I sit on a ball chair all day, which helps me sit with better posture and encourages me to keep my abs engaged for better balance and core strength. You can sit on a ball while you watch TV, use the computer at home, or sit at work. If you're going to be sitting, you might as well make it work for you!
Commit to 10 minutes of fitness. I don't care if you've never exercised or if you're a triathlete. Committing to 10 minutes of fitness can help you stick with a solid fitness program—and be successful on the days you really don't want to exercise. This is one of my best tricks to staying fit.
Look at SparkPages and popular blogs. This quick motivational trick will help you stay focused. It keeps you in touch with family and friends!
Practice portion control. Measuring and consuming smaller portions of your foods is one of the easiest ways to make changes to your diet without feeling deprived. You can enjoy dessert, pasta, and other comfort foods as part of your healthy diet as long as you watch your portions. When it comes to treats, read labels and serve yourself a single portion. At your favorite restaurant, cut down on the calories and fat simply by eating half of the meal and saving the rest for later. If you ate half the size of meals you're accustomed to, you'd be eating half the calories, fat and sodium—a small change that will really add up.
Add more veggies to frozen meals. Of course, cooking meals from scratch is an important thing if you want to eat healthier. But we don't always have the time or energy to do that. I rely on frozen lunches (like Amy's brand) a couple times per week, but I never find them to be very filling or high enough in vegetables for my taste. My standby is frozen broccoli. I'll add at least 2 servings of it to every frozen meal. It boosts the veggie content and it's EASY. If you don't like the taste, try another vegetable you do like—or mix it into your meal to make it go down easier.
Walk through the office. I sit in front of the computer for more than eight hours each day, as I'm sure many of you do, too. Email is a nice timesaver, but I try to get up at least once or twice each hour—whether I'm walking to a co-worker's desk instead of emailing, heading to the café to get another cup of water, or choosing to use the restroom on the other side of the office. It's a chance to stretch my legs and add a few more steps to my otherwise sedentary day.
Exercise in front of the TV. Most nights, there's nothing I'd rather do than watch TV. Often, I'll do some simple core exercises, such as Pilates, while I'm watching my favorite shows—or at least during the commercials. Even if I just do three sets of 10 repetitions, it's better than sitting still!
Interestingly, not everyone is a fan of this approach. Associate professor at the NYU School of Medicine, Marc Siegal, MD, told WebMD that the idea of stealth health is, "a small, gimmicky idea to target people with very unhealthy lifestyles," and that these small actions are like "using a Band-aid to stop a hemorrhage." In other words, stealth health isn't a long-term answer for the very people who need to make the most drastic changes to save their health. I can understand how some health conditions are dire and require immediate, sometimes drastic, changes, but I'm not sure I agree. I think that many people are overwhelmed by what it takes to get healthy, lose weight, or start exercising. Overhauling your diet, lifestyle, and exercise routine (or lack thereof) overnight is mind-boggling! This approach sets many people up for failure, causing them to give up before they even try. But starting with small tasks is manageable. Certainly, eating a piece of fresh fruit each day—even if that's the only healthy thing you do—matters, don't you think?
10 Sneaky Ways to Get Fit and Healthy—Without Really Trying
By: Nicole Nichols : 9/23/2009
It's called "stealth health" and it's a philosophy that's gaining ground among experts, food manufacturers—and people who want to live a healthier life. Even if you haven't heard of it (I hadn't either), you're probably already using these principles into your life. It's about taking small actions every day to improve your health, nutrition and fitness levels in BIG ways. We've been advocating a small-steps approach for years, whether in the form of 10-minute workouts or fast break goals. We believe that doing something is always better than doing nothing. And yes, that 10 minutes on the treadmill or that single serving of vegetables DOES make a difference.
When you start small, you feel accomplished. That initial success inspires you to make additional positive changes in your life. So you continue, getting healthier, fitter, and leaner over time—all by starting with a few small changes.
10 ways I sneak fitness, nutrition and motivation into my days—and you can, too!
Choose fruit to quell a sweet tooth. When it calls, I try to eat a serving of fruit first.. Most of the time, these fruity treats do the trick, but if not, I'll choose a sweet snack knowing that I have boosted my fruit quota for the day before giving in.
Practice good posture in front of the computer. I try to be aware of my posture at work. I've set up my desk so that my computer screen is higher (to discourage slumping and slouching). Set a few reminders on your computer (or a post-it note on your planner) to remind you to think about it and readjust throughout the day. Your posture will improve, your core will be stronger and I bet you'll experience less pain in your neck, shoulders and lower back, too.
Add fruit to pancakes, waffles, ice cream and other desserts. If I'm going to go with a sugary breakfast treat like pancakes, I'll add fruit to them like nobody's business. I know that pancakes doused in syrup aren't exactly a healthy breakfast, but by adding some low-cal, filling, antioxidant-powered fruit to the meal, I know I'm getting some good nutrition along with my sugar fix. Same goes with ice cream. I'll try to add one serving of fruit to a serving of ice cream. It "stretches" your dessert further and boosts the nutrition of the final product.
Sit on a stability ball. You can make this one small change at home or at work. I sit on a ball chair all day, which helps me sit with better posture and encourages me to keep my abs engaged for better balance and core strength. You can sit on a ball while you watch TV, use the computer at home, or sit at work. If you're going to be sitting, you might as well make it work for you!
Commit to 10 minutes of fitness. I don't care if you've never exercised or if you're a triathlete. Committing to 10 minutes of fitness can help you stick with a solid fitness program—and be successful on the days you really don't want to exercise. This is one of my best tricks to staying fit.
Look at SparkPages and popular blogs. This quick motivational trick will help you stay focused. It keeps you in touch with family and friends!
Practice portion control. Measuring and consuming smaller portions of your foods is one of the easiest ways to make changes to your diet without feeling deprived. You can enjoy dessert, pasta, and other comfort foods as part of your healthy diet as long as you watch your portions. When it comes to treats, read labels and serve yourself a single portion. At your favorite restaurant, cut down on the calories and fat simply by eating half of the meal and saving the rest for later. If you ate half the size of meals you're accustomed to, you'd be eating half the calories, fat and sodium—a small change that will really add up.
Add more veggies to frozen meals. Of course, cooking meals from scratch is an important thing if you want to eat healthier. But we don't always have the time or energy to do that. I rely on frozen lunches (like Amy's brand) a couple times per week, but I never find them to be very filling or high enough in vegetables for my taste. My standby is frozen broccoli. I'll add at least 2 servings of it to every frozen meal. It boosts the veggie content and it's EASY. If you don't like the taste, try another vegetable you do like—or mix it into your meal to make it go down easier.
Walk through the office. I sit in front of the computer for more than eight hours each day, as I'm sure many of you do, too. Email is a nice timesaver, but I try to get up at least once or twice each hour—whether I'm walking to a co-worker's desk instead of emailing, heading to the café to get another cup of water, or choosing to use the restroom on the other side of the office. It's a chance to stretch my legs and add a few more steps to my otherwise sedentary day.
Exercise in front of the TV. Most nights, there's nothing I'd rather do than watch TV. Often, I'll do some simple core exercises, such as Pilates, while I'm watching my favorite shows—or at least during the commercials. Even if I just do three sets of 10 repetitions, it's better than sitting still!
Interestingly, not everyone is a fan of this approach. Associate professor at the NYU School of Medicine, Marc Siegal, MD, told WebMD that the idea of stealth health is, "a small, gimmicky idea to target people with very unhealthy lifestyles," and that these small actions are like "using a Band-aid to stop a hemorrhage." In other words, stealth health isn't a long-term answer for the very people who need to make the most drastic changes to save their health. I can understand how some health conditions are dire and require immediate, sometimes drastic, changes, but I'm not sure I agree. I think that many people are overwhelmed by what it takes to get healthy, lose weight, or start exercising. Overhauling your diet, lifestyle, and exercise routine (or lack thereof) overnight is mind-boggling! This approach sets many people up for failure, causing them to give up before they even try. But starting with small tasks is manageable. Certainly, eating a piece of fresh fruit each day—even if that's the only healthy thing you do—matters, don't you think?
Monday, September 28, 2009
TIP OF THE DAY - TUESDAY
DE-STRESS YOUR COMMUTE. Less driving means less road rage. Instead of stressing out in traffic, relax as you ride a bus or train, carpool (so you only drive sometimes), or bike to work (to release stress and endorphins). Well we don't have that problem in Klamath Falls, probably because you can't take a bus or a train to work unless you work in Eugene. I don't know of anyone who car pools around here either. So I will de-stress my commute to work by walking slower down the hallway.
Sunday, September 27, 2009
TIP OF THE DAY - MONDAY
SQUEEZE STRESS AWAY. By squeezing a stress ball, you contract the muscles in your hand and arm. As you release, your muscles relax, reducing tension and relieving stress. Use it to take out your frustrations. This sounds simple enough. I wonder where you find these magic stress balls.
Saturday, September 26, 2009
TIP OF THE DAY - SUNDAY
CRY IT OUT. Some experts believe crying is an important stress reliever. Perhaps that is why you feel better after a good cry. Instead of holding in those feelings, open the flood gates to release them. I think that is why women love "chick flicks". We can cry at a movie and whatever else is bothering us. I love it.
Friday, September 25, 2009
TIP OF THE DAY - SATURDAY
JUST SAY NO!!! Say no to drugs and alcohol. Although these may seem to relieve tension, relying on them to cope will hurt your health and resilience. Find healthy ways to deal with stress and emotions. I hope and don't think any of us have a problem, if you do get help. Don't get this tip confused with prescribed medications. There are some medical problems that do require medication and there is nothing wrong with taking pills that a doctor prescribes, just be careful, and do all you can to take them only as long as necessary.
WEIGH INS FOR THE THIRD WEEK OF SEPTEMBER
IT IS HARD TO BELIEVE THAT SEPTEMBER IS ALMOST OVER. Not everyone checked in this week and I for one miss hearing from you ladies. You are the ones that keep me going. So don't be shy. It doesn't matter if you lost, gained, or like me stayed the same. Let us know how you are doing. Here is how we did last week:
Liisa lost 1.5 pounds
Angela is shy this week, she gained but how much? She isn't saying.
Becky stayed the same.
Renee stayed the same.
Linda lost 1 1/2 pounds.
Yvonne stayed the same.
Elizabeth stayed the same and,
Joleane lost 2.5 pounds.
Way to go ladies. Let's keep going,
Can't wait to see you all in less than 1 month.
Liisa lost 1.5 pounds
Angela is shy this week, she gained but how much? She isn't saying.
Becky stayed the same.
Renee stayed the same.
Linda lost 1 1/2 pounds.
Yvonne stayed the same.
Elizabeth stayed the same and,
Joleane lost 2.5 pounds.
Way to go ladies. Let's keep going,
Can't wait to see you all in less than 1 month.
Thursday, September 24, 2009
TIP OF THE DAY - FRIDAY
STOP OVER PLANNING. If your calendar is full and you're a slave to your day planner, you might be overscheduled and overstretched. Cut out a few things so you spend your time doing what's important to you. This is a great tip. I have not used a day planner since Daniel graduated and it's great. I think it is more of a problem with families. Most families spend too much time in the car going from one event and activity to another that they really don't spend enough good quality time as a family and that is sad. Plus mom is the one who seems to get stretched the thinnest.
Wednesday, September 23, 2009
TIP OF THE DAY - THURSDAY
LET GO OF THE PAST. Research shows that those who ruminate a lot may have higher blood pressure, more stress hormones, and shorter life spans. For the sake of your health, forgive and forget. I think this is great and I wish I did it.
Tuesday, September 22, 2009
TIP OF THE DAY - WEDNESDAY
GIVE YOURSELF A MASSAGE. Just like getting a professional massage, self massage of your shoulders, neck, feet and other pressure points can reduce tension and stress. Simply rub your tension away. I have never tried self massage but what works for me is putting on a mud mask on my face and neck, lighting a few candles and climbing into a hot bubble bath. I like to do it when no one is home to need anything from me.
Monday, September 21, 2009
TIP OF THE DAY - TUESDAY
TAKE A WALK. Need a break form the office or hectic day at home? Slip out the door and let your feet take you somewhere. Walking will help you clear your head and relax. It's great aerobic exercise too. I love this tip. I really enjoy my early morning walks and am going to miss them once winter gets here.
Sunday, September 20, 2009
TIP OF THE DAY - MONDAY
MEDITATE. When you meditate on a word, sound, symbol, or image, you develop mindfulness. This allows you to ignore distractions and engage in the present, helping relieve stress and enhance well-being. I find that if I try to meditate for very long I fall asleep, which I guess is okay if no one is around to wake you.
Saturday, September 19, 2009
TIP OF THE DAY - SUNDAY
PUT THINGS IN PERSPECTIVE. Most problems are easier to handle when you keep them in perspective and avoid making mountains out of molehills. This is perfect for me today. This week I have deep cleaned and painted my main bathroom. This meant about 1a zillion trips up and down the ladder and step stool, to the extent of really messing up my knee. Because of everything I was doing in the bathroom the scale was moved into a room with carpet then into another room without the carpet and then back to the carpet spot. Needless to say it now does not work. Every time I step on it it says something different. At one point I weighed 65 pounds the same as 2 year old Jillian. That means this week with the extra working and moving and walking 6 days I have either put on 10-15 pounds or I have lost about 140 pounds. Neither of course is true but I have been stressing over the fact that I have no scale. All the stressing hasn't changed anything but gave me a headache. I took the battery out for the day and we will see what I weigh tomorrow and then decide if we need to chuck that scale and maybe get a new one. I don't know but the little molehill problem is quickly becoming a very big mountain unless I just let it go.
Friday, September 18, 2009
TIP OF THE DAY - SATURDAY
PRACTICE PATIENCE. When you're in a hurry, everything becomes urgent. Give yourself plenty of time to get things done.Think of that slow driver as a teacher, encouraging you to relax and be patient. Yeah right. Calvin has been trying to teach me patience for over 38 years and he just become more patient and I just continue to get bugged by people easier.
Thursday, September 17, 2009
TIP OF THE DAY - FRIDAY
TAKE CARE. Expert agree that a healthy body is better apt to handle stress. Take care of yourself by exercising , eating healthy, drinking responsibly, avoiding drugs and getting regular health checkups. Here they go sending us to the doctor again. Well it is basically good advise.
Wednesday, September 16, 2009
TIP OF THE DAY - THURSDAY
PLAY A GAME. You probably have a dozen stashed in your closet, waiting to be dusted off. A quick game of Candy Land, Shoots and Ladders,Connect Four, or even Twister is always good for a smile. I agree with this. When James and Joleane were here a couple of weeks ago we sat around the kitchen table and played poker and had a blast. What I relaxing evening and lots of laughs. Try it and see how easy it is to forget your problems.
Tuesday, September 15, 2009
TIP OF THE DAY - WEDNESDAY
BE PROACTIVE. When you feel overwhelmed, don't sit and stew about it. Solve problems by defining them, considering your goals and developing a plan to reach them. It takes a lot of small steps to reach a big goal. This is a good one. I am a person who never gets past the sit and stew point. I can stew and fret about things that are not important and really silly things. This came at the perfect time for me.
Monday, September 14, 2009
TIP OF THE DAY - TUESDAY
COMMUNICATE OPENLY. Holding in your thoughts and feelings about stressful situations like your work, relationships,or parenting, won't help you deal with stress or find solutions.Open up to a good friend. This is a great one and lets remember we are sisters and daughters and we can be there for each other. Just drop any or all of us an email and we will help you if we can or at least just be there to listen and let you vent. That's what sisters do even if we don't live in the same house anymore. Just open up and let it out.
Sunday, September 13, 2009
TIP OF THE DAY - MONDAY
ACCEPT IMPERFECTION. Be realistic-no one is perfect. Don't be afraid to ask for help, and appreciate the outcome of your best efforts, even if it falls short of ideal. I am told this is a problem for me. I am told I have to keep outdoing myself. Calvin calls it "one upping myself". The ladies at church say I suffer from OA, (over achiever) but I don't see it. I just want whatever I do to be nice and if I am doing something for someone or planning something I want it to be as nice as possible so no one feels their time was wasted. I enjoy that and it isn't stressful for me. I just do it and have more fun with the preparations many times more than the event.
Saturday, September 12, 2009
TIP OF THE DAY - SUNDAY
PLAN SOMETHING FUN. Set aside time to participate in activities you enjoy on a regular basis. Plan a weekend trip, take a drawing class, or schedule a round of golf to take your mind off things. I love doing crafts and sewing. I hope to get back to that as soon as the house is back in order. It is very relaxing to me.
SOMETHING TO THINK ABOUT...
Tips for a Healthy Weekend
Keep the Week's Momentum Going-- By Elizabeth Evans Fryer, Health & Fitness Writer
Keep it up. Your healthy habits, that is.
We all tend to relax – or be lax – on weekends; that’s what they’re for, right? But loosening our grips on a healthy lifestyle, even just for the weekend, can sabotage our efforts to reach health and fitness goals.
Recent studies indicate that we tend to take in more calories on Fridays, Saturdays and Sundays. The exact number varies from an average of 85 calories per weekend day to 115, and while that may not seem like much, it adds up. A pound is 3,500 calories, so 345 extra calories a week will lead to nearly a pound after 10 weeks — or an extra five pounds over a year.
You may think, "So I eat a little more on Saturday night, I’ll exercise that off on Sunday." Sunday arrives, yet you find excuses not to exercise.
• Church starts at 9 a.m.? Then get up at 7 a.m. and walk a few miles. You rise early to workout on weekdays, why not now?
• Not a morning exerciser and you can’t miss 60 Minutes or Alias on Sunday evening? Tape or TiVo it and hit the gym.
• Your wife wants your help in the garden? Good news – the experts deem yard work real exercise.
• Watching your kids’ baseball games all day? Stand up while you watch: standing burns more calories than sitting. Or take a walk between games.
• Do you just not feel like working out because, after all, weekends are for relaxing? Just a few minutes of exercise is better than none. Keeping up with your exercise routine will help you reach your fitness goals that much faster, and once you get into the groove of working out, you’ll crave it. Promise.
And it doesn’t stop with fitness. While it’s easy to drink the recommended eight glasses of water a day when you have a water bottle sitting on your desk at work, where you’re stuck for half your waking hours, weekends are different. You’re watching your kids’ soccer games or shopping or doing yard work or visiting the craft booths at the local art fair. Carrying a water bottle with you everywhere you go just doesn’t seem feasible.
Keep your eye on the prize: a healthier you. Be conscious of what you eat during the weekends, stick to your healthy lifestyle of eating right and exercising just like you do during the week. If you need to reward yourself for the hard work (or the diligence you’ve kept to your diet) through the week, see a movie or get a massage. DON’T get the cheesy fries appetizer or order an extra margarita – the study mentioned in the third paragraph shows that the additional weekend calories come from fat and alcohol.
On weekends, give yourself a break, but make it a healthy one.
Keep the Week's Momentum Going-- By Elizabeth Evans Fryer, Health & Fitness Writer
Keep it up. Your healthy habits, that is.
We all tend to relax – or be lax – on weekends; that’s what they’re for, right? But loosening our grips on a healthy lifestyle, even just for the weekend, can sabotage our efforts to reach health and fitness goals.
Recent studies indicate that we tend to take in more calories on Fridays, Saturdays and Sundays. The exact number varies from an average of 85 calories per weekend day to 115, and while that may not seem like much, it adds up. A pound is 3,500 calories, so 345 extra calories a week will lead to nearly a pound after 10 weeks — or an extra five pounds over a year.
You may think, "So I eat a little more on Saturday night, I’ll exercise that off on Sunday." Sunday arrives, yet you find excuses not to exercise.
• Church starts at 9 a.m.? Then get up at 7 a.m. and walk a few miles. You rise early to workout on weekdays, why not now?
• Not a morning exerciser and you can’t miss 60 Minutes or Alias on Sunday evening? Tape or TiVo it and hit the gym.
• Your wife wants your help in the garden? Good news – the experts deem yard work real exercise.
• Watching your kids’ baseball games all day? Stand up while you watch: standing burns more calories than sitting. Or take a walk between games.
• Do you just not feel like working out because, after all, weekends are for relaxing? Just a few minutes of exercise is better than none. Keeping up with your exercise routine will help you reach your fitness goals that much faster, and once you get into the groove of working out, you’ll crave it. Promise.
And it doesn’t stop with fitness. While it’s easy to drink the recommended eight glasses of water a day when you have a water bottle sitting on your desk at work, where you’re stuck for half your waking hours, weekends are different. You’re watching your kids’ soccer games or shopping or doing yard work or visiting the craft booths at the local art fair. Carrying a water bottle with you everywhere you go just doesn’t seem feasible.
Keep your eye on the prize: a healthier you. Be conscious of what you eat during the weekends, stick to your healthy lifestyle of eating right and exercising just like you do during the week. If you need to reward yourself for the hard work (or the diligence you’ve kept to your diet) through the week, see a movie or get a massage. DON’T get the cheesy fries appetizer or order an extra margarita – the study mentioned in the third paragraph shows that the additional weekend calories come from fat and alcohol.
On weekends, give yourself a break, but make it a healthy one.
Friday, September 11, 2009
TIP OF THE DAY - SATURDAY
TRY YOGA. This form of exercise helps reconnect your mind and body in the present moment, decreasing stress and enhancing well-being. Try a class at a local studio, or a video in the privacy of your own home. Here we go again. We had this same tip last month and I still have not wanted to do it. Sorry ladies you are on your own here.
FRIENDSHIP POEM
NOT SURE THIS WOULD WORK FOR THE RELIEF SOCIETY SISTERS BUT I LOVE IT AND THOUGHT YOU ALL MIGHT TOO. THIS CAME TO ME FROM ELIZABETH:
None of that 'Sis'-sy Stuff
Are you tired of those
sissy 'friendship' poems
that always sound good,
but never actually come close
to reality?
Well, here is a series of promises that actually speak of
True Friendship.
You WON'T see
cutesy little smiley faces
on this card-
Just the stone cold truth
of our great friendship.
1. When you are sad,
I will jump on the person
who made you sad
like a spider monkey
jacked up on Mountain Dew!!!
2. When you are blue,
I will try to dislodge
whatever is choking you.
3. When you smile,
I will know you are
plotting something
that I must be involved in.
4. When you're scared,
we will high tail it out of here.
5. When you are worried,
I will tell you horrible stories about how much worse
it could be until you
quit whining, ya big baby!!!!
6. When you are confused,
I will use little words.
7. When you are sick,
Stay away from me
until you are well again.
I don't want whatever you have...
8. When you fall,
I'll pick you up
and dust you off--
After I laugh my rear off!!
9. This is my oath...
I pledge it to the end..
'Why?' you may ask;
-- because you are my FRIEND!
***********************
Friendship is like peeing your pants,
everyone can see it,
but only YOU
can feel the
true warmth.
**********************
Live simply,
Love generously,
Care deeply,
Speak kindly.......
--------------------------------------------------------------------------------
None of that 'Sis'-sy Stuff
Are you tired of those
sissy 'friendship' poems
that always sound good,
but never actually come close
to reality?
Well, here is a series of promises that actually speak of
True Friendship.
You WON'T see
cutesy little smiley faces
on this card-
Just the stone cold truth
of our great friendship.
1. When you are sad,
I will jump on the person
who made you sad
like a spider monkey
jacked up on Mountain Dew!!!
2. When you are blue,
I will try to dislodge
whatever is choking you.
3. When you smile,
I will know you are
plotting something
that I must be involved in.
4. When you're scared,
we will high tail it out of here.
5. When you are worried,
I will tell you horrible stories about how much worse
it could be until you
quit whining, ya big baby!!!!
6. When you are confused,
I will use little words.
7. When you are sick,
Stay away from me
until you are well again.
I don't want whatever you have...
8. When you fall,
I'll pick you up
and dust you off--
After I laugh my rear off!!
9. This is my oath...
I pledge it to the end..
'Why?' you may ask;
-- because you are my FRIEND!
***********************
Friendship is like peeing your pants,
everyone can see it,
but only YOU
can feel the
true warmth.
**********************
Live simply,
Love generously,
Care deeply,
Speak kindly.......
--------------------------------------------------------------------------------
NEXT THREE GOALS SET
WE DID IT...We each set goals for the rest of the year. If you remember I asked you each to send me three goals which were:
1) your next goal (to work towards during the month of September)
2) a goal to reach by October 17th when we next meet and
3) A goal to reach by New Years Day
We got some great goals and now so we will work harder take a look at what they are:
*Remember you can change only your goals but can influence other's goals.
Renee.
My next next 3 --
1) My Next Goal - is getting Chelsea's fall term classes locked in.
2) By October 17th - Have every one settle/unpacked in their new room assignments.
(Gabe, Ashley and Josslyn are moving back in)
3) By New Years - be less than 200lbs.
Liisa. -
1) I want to be down 30 lbs by my Weight Watchers weigh in on 9/23. That's about 3 weeks and right now I am down 27.4 so I need to shed another 2 1/2 lbs.
2) By October 17 I want to have exercised 40 more times.
3) By 12/31/09 I want to be walking 7 miles vs. the 5 I do now when I walk.
Becky
1) Lose 5 more pounds before 10/17/09 (everyone be sure to set that day aside for meeting here in Portland).
2) Start drinking more water (right now its at about 2 glasses a day).
3) Exercise 6 days a week (even when Rita is not available).
Liisa, how did you do in August? I did not exercise every day, but I did exercise 29 times in 31 days.
Sarah
1) My next goal is to re-introduce exercise/walking into my life.
2) By Oct 17 I want to hit the 10 pounds mark and stay under it.
3) By year end I want to be needing new clothes cuz even the ones I have waiting to be worn are too big!
Elizabeth
1) My next goal is to drink all 8 glasses of water each day.
2) By Oct 17 I want to be exercising every day.
3) By year end I want to be at my goal weight.
Joleane
1) My next goal is... to lose half a pound by Monday, Sept. 14. (I have weekly goals to reach that coincide with our weekly weigh-ins).
2) By October 17th I want to... celebrate Logan being settled in Kindergarten and doing well, Taylor being settled in Preschool and doing well, James done with his entrance exam to optometry school, and myself having actually ran an entire 5K (my goal since Jan.)
3) By New Year's Day I want to... have lost a total of 45 pounds (and be only another 1 &1/2 months from my end goal)!
Yvonne
1) My next goal is to reach the 70 pounds loss goal
2) By October 17th I want to be able to tell you all I have lost 75 pounds
3) By New Years Day I want to have lost 80 in 2009
I have added to mine but without numbers. It is making me work more. By October 17th I want that recliner in the front room finished, new curtains in the kitchen and living room, recover my kitchen chairs, paint and redo the big bathroom, clean the princess room and CLEAN MY CRAP (CRAFT) ROOM!!!. I have a great start but still a long way to go. We will see how we all did in October. Just 5 weeks.
1) your next goal (to work towards during the month of September)
2) a goal to reach by October 17th when we next meet and
3) A goal to reach by New Years Day
We got some great goals and now so we will work harder take a look at what they are:
*Remember you can change only your goals but can influence other's goals.
Renee.
My next next 3 --
1) My Next Goal - is getting Chelsea's fall term classes locked in.
2) By October 17th - Have every one settle/unpacked in their new room assignments.
(Gabe, Ashley and Josslyn are moving back in)
3) By New Years - be less than 200lbs.
Liisa. -
1) I want to be down 30 lbs by my Weight Watchers weigh in on 9/23. That's about 3 weeks and right now I am down 27.4 so I need to shed another 2 1/2 lbs.
2) By October 17 I want to have exercised 40 more times.
3) By 12/31/09 I want to be walking 7 miles vs. the 5 I do now when I walk.
Becky
1) Lose 5 more pounds before 10/17/09 (everyone be sure to set that day aside for meeting here in Portland).
2) Start drinking more water (right now its at about 2 glasses a day).
3) Exercise 6 days a week (even when Rita is not available).
Liisa, how did you do in August? I did not exercise every day, but I did exercise 29 times in 31 days.
Sarah
1) My next goal is to re-introduce exercise/walking into my life.
2) By Oct 17 I want to hit the 10 pounds mark and stay under it.
3) By year end I want to be needing new clothes cuz even the ones I have waiting to be worn are too big!
Elizabeth
1) My next goal is to drink all 8 glasses of water each day.
2) By Oct 17 I want to be exercising every day.
3) By year end I want to be at my goal weight.
Joleane
1) My next goal is... to lose half a pound by Monday, Sept. 14. (I have weekly goals to reach that coincide with our weekly weigh-ins).
2) By October 17th I want to... celebrate Logan being settled in Kindergarten and doing well, Taylor being settled in Preschool and doing well, James done with his entrance exam to optometry school, and myself having actually ran an entire 5K (my goal since Jan.)
3) By New Year's Day I want to... have lost a total of 45 pounds (and be only another 1 &1/2 months from my end goal)!
Yvonne
1) My next goal is to reach the 70 pounds loss goal
2) By October 17th I want to be able to tell you all I have lost 75 pounds
3) By New Years Day I want to have lost 80 in 2009
I have added to mine but without numbers. It is making me work more. By October 17th I want that recliner in the front room finished, new curtains in the kitchen and living room, recover my kitchen chairs, paint and redo the big bathroom, clean the princess room and CLEAN MY CRAP (CRAFT) ROOM!!!. I have a great start but still a long way to go. We will see how we all did in October. Just 5 weeks.
Thursday, September 10, 2009
TIP OF THE DAY - FRIDAY
EXPERIENCE AROMATHERAPY. Certain scents can evoke a calm state of mind. Known relaxants include lavender, chamomile, patchouli, rosemary, and more. Try candles, incense, or air fresheners. I love the scent of lavender and I found a lavender body spray that I use after my shower. It is not just refreshing but relaxing as well. Try this tip and see how relaxed you can get. There really is something to this aromatherapy.
MEASURE PROGRESS WITHOUT THE SCALE
AN ARSENAL OF TOOLS FOR YOUR MOTIVATION -- By Liz Noelcke, Staff Writer SparkPeople
Frustrated. Disappointed. Hopeless. Skeptical.
Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds.
Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.
4 Non-Scale Signs of Progress
1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.
2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, heart rate, and body fat percentage.
3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K!
4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.
Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!
Frustrated. Disappointed. Hopeless. Skeptical.
Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds.
Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.
4 Non-Scale Signs of Progress
1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.
2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, heart rate, and body fat percentage.
3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K!
4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.
Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!
WEIGH INS FOR THE FIRST WEEK OF SEPTEMBER
DIDN'T HERE FROM EILEEN AND LINDA THIS WEEK, which is why this is late. I kept thinking with the holiday maybe they needed an extra day to response to my emails. I hope everything is okay with them. Here are the results of the first week of September. Let's keep going we are almost at the 1 year mark of our diet and exercise challenge, not that it will end in December:
Liisa lost 1 pound
Angela gained half a pound
Sarah gained half a pound
Becky stayed the same
Renee gained half a pound
Yvonne lost 2 pounds
Joleane stayed and
Elizabeth stayed the same.
Not to bad we are off to a slow start this month but we will get going again I am sure. Keep it up ladies it is just 5 weeks till we see each other and "do lunch".
Liisa lost 1 pound
Angela gained half a pound
Sarah gained half a pound
Becky stayed the same
Renee gained half a pound
Yvonne lost 2 pounds
Joleane stayed and
Elizabeth stayed the same.
Not to bad we are off to a slow start this month but we will get going again I am sure. Keep it up ladies it is just 5 weeks till we see each other and "do lunch".
Wednesday, September 9, 2009
TIP OF THE DAY - THURSDAY
DON'T MULTITASK. With a lot to do in a little time, you might think it's efficient to multitask. Talk about stressful! He who chases two rabbits catches neither. Focus on one thing at a time for a better outcome. This makes sense but I can't imagine NOT multitasking. It is just what I do. I am not sure how I would change me even if I wanted to. And to me anyway it is less stressful, so this is one tip you have to decide about yourself.
Tuesday, September 8, 2009
TIP OF THE DAY - WEDNESDAY
KEEP A JOURNAL. Expressing your feelings is a positive way to deal with stress, and journaling captures emotions as you experience them. Let it out, close the book and get on with your day. I love this idea, probably because I am keeping a journal. I started in December when I started watching what I was eating. I love the motivational messages from family as I get to the different pages. It is becoming easier to write each day too. Just another habit.
Monday, September 7, 2009
TIP OF THE DAY - TUESDAY
SLEEP IN! Most adults need 7-8hours of sleep each night. Staying well-rested keeps your mind and body healthy and better able to handle stressors. A good nap itself can even decrease tension. Yeah right!!! My body has been waking up between 5:30 and 6:00 for so long I don't think it will ever change. No matter how late I stay up I am ALWAYS awake by 6. I wish I could sleep in but it just doesn't work that way for me no matter how hard I try.
Sunday, September 6, 2009
TIP OF THE DAY - MONDAY
DEVELOP A MANTRA. Does a particular word, phrase or quote help you calm down? Help you relax? Make it your mantra. Write it , think it, and repeat it any time you feel stressed, impatient, or anxious. This is a good one. I don't think I have a mantra so I will have to give it some thought. What about you. Do you have a mantra that works for you? Why not share it?
Saturday, September 5, 2009
TIP OF THE DAY - SUNDAY
GET A MASSAGE. A professional massage can provide soothing, deep relaxation, As the tense muscles relax, so does your entire body, as well as your overstressed mind. I am sure I am old fashioned and just plain old, but YUCK. I don't want someone man or woman touching me except "the ole man". I just can't imagine getting a massage but I know ladies who do and love it.
Friday, September 4, 2009
TIP OF THE DAY - SATURDAY
ORGANIZE YOUR LIFE. De-stress your mind by de-cluttering. Clear off your desk. Clean out your closet. Utilize a planner and donate items you don't use. You'll be more relaxed and ready to tackle other issues. This is perfect for me with the garage sale this weekend. I have an entire garage full of things that came out of my craft room. I can't believe that I had all this stuff. What is worse is that this is just a sample of what I had. I still kept a lot of stuff. The sad part is that I don't remember where it all came from so I am not sure what I will do with what does not sell. I am going to just hope and pray it is a good sale. I love being organized and getting rid of this stuff just makes me feel good. Try it and see.
Thursday, September 3, 2009
TIP OF THE DAY - FRIDAY
HOLD HANDS. A recent study published in Psychological Science found that hand-holding calms the body's reaction to stress. So grab the hand of a friend or loved one whether you're sitting on the couch or taking a walk. I like this one and I think it is true. If you are walking with an adult it keeps you walking at the same speed as well. Calvin has only walked with me once this year but he is either dinking around or walking like it is a race to a bowl of ice cream so he has to get there before it melts. It drives me nuts. When Emme is with me and we walk it just makes me feel good and I smile more and enjoy the walk more when we hold hands. I love this tip.
Wednesday, September 2, 2009
TIP OF THE DAY - THURSDAY
JUST BREATH...When a stressful situation arises, breathe in and out slowly and deeply for 10 full breaths. Exhaling slowly decreases your heart rate and calms the body helping to reduce stress.I'm having a garage sale Saturday and with all the weirdos out there I will practice this a lot I am sure. I am glad Joleane will be here to back me up and help out.
Tuesday, September 1, 2009
TIP OF THE DAY - WEDNESDAY
WORK UP A SWEAT. Exercise is one of the best ways to de-stress. Pop in a workout video, hop on your bike or grab your jump rope. Picture the stress leaving your body through your pores, and let it go. Now this one I agree with 100%. I really enjoy my morning walks. It is calming and very peaceful. I am going to miss it once the snow and ice comes this winter. Who knows maybe we will have a late and lite winter this year, but I doubt it.
WOW WHAT A MONTH!!!
I THINK AUGUST WAS OUR BEST MONTH SO FAR. GOOD JOB EVERYONE AND KEEP UP THE GREAT WORK. It is hard to believe that another month is over and it will soon be fall. I sent an email to Linda to see which weekend in October works best for her, since I know that is a busy month and it looks like it's Saturday October 17th to meet and "do lunch". I want to get a group photo and some updated photos so put the date on your calenders. It is a great time to get together and motivate ourselves before all the candy and goodie holidays start. From Halloween to New Years it is a hard time for dieters. We can do it. Any doubts? Look at August. Here is how we did:
Liisa lost 3 1/2 pounds last month.
Angela lost 4 1/2 pounds.
Sarah lost 3 pounds
Becky lost 3 pounds
Eileen lost 3 1/2 pounds
Renee lost 3 1/2 pounds
Linda stayed the same
Yvonne lost 3 pounds
Elizabeth lost 2 pounds and
Joleane lost a BIG 6 1/2 pounds last month.
WE ALL DID GREAT. PAT YOURSELF ON THE BACK AND KEEP MOVIN ON.
THAT IS A TOTAL WEIGHT LOSS OF 32 1/2 POUNDS FOR OUR LITTLE GROUP.
YOU LADIES ARE THE BEST AND YOU KEEP ME GOING.
Liisa lost 3 1/2 pounds last month.
Angela lost 4 1/2 pounds.
Sarah lost 3 pounds
Becky lost 3 pounds
Eileen lost 3 1/2 pounds
Renee lost 3 1/2 pounds
Linda stayed the same
Yvonne lost 3 pounds
Elizabeth lost 2 pounds and
Joleane lost a BIG 6 1/2 pounds last month.
WE ALL DID GREAT. PAT YOURSELF ON THE BACK AND KEEP MOVIN ON.
THAT IS A TOTAL WEIGHT LOSS OF 32 1/2 POUNDS FOR OUR LITTLE GROUP.
YOU LADIES ARE THE BEST AND YOU KEEP ME GOING.
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