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.
Friday, September 11, 2009
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.
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