Turn your knowledge into Power Challenge

lasttimelooser

Hello,

I went to the gym and did my favorite cardio class. The class is for an hour but he does about 10 minuets of warm ups, about 5 minutes of crunches and about 5 minutes of cool down. So the high/low intensity of the cardio class is about 40 minutes. Within the 40 minutes he does include a lot if jumping jacks.

Have a good night everyone :yawn:

DorothyNorrington

Veronica,

I love reading about your strength training. I want to for so many reasons, ie. build muscle, look better, burn calories more efficiently, etc. but have no idea where to start. Every time I do research, I come away even more confused than before.

Sounds you you have a great plan in place. Keep up the great work.

kimberlyrenee

Hey Challenge Team - I am trying to get caught up with everyone.

Tami, congrats on your success! 6 months is a long time to stay committed. You are doing a great job.

Veronica, you go girl ! ! ! ! Haulin' and stacking wood is exercise in my book. I got tired just reading about it

Dorothy - you are doing awsome this week. Those jumping jacks are killers! EVERYTHING on me moves up and down when I do them, and yes it is uncomfortable. I have a girdle (I don't think they call them girdles anymore) that I wear when I do them, and it helps a lot with belly bounce

Laura - Welcome aboard.

Okay, so this week has not been that great. Yesterday I was just down right awful. It was my birthday and when I got to work the guys had muffins and pastries there to celebrate. Of course I didn't want to be rude, so I had a pastry and then later had a muffin. My husband and I met friends for dinner. I did not make healthy choices and then to top it off, our friends had a birthday cake for me. Of course I have to have a piece of cake. On the drive home after dinner I told my husband that the cake was so good and when we got home I was going to put on my PJs and have another piece of cake. When we got home I took the cake out of the bag and turned to put it in the fridge . . . . . . the lid on the cake container was not on tight. The whole cake slide out of the container, hit the kitchen floor frosting side down. My dog looked up at me, then looked at the cake, then back up at me . . . like he was saying thanks for the treat, then he enjoyed a little birthday cake too. I started laughing, because all I kept thinking was I shouldn't have had it anyway, and as always, God was by my side to guide me in the right direction.

It has been so hot here that it is hard to walk outside. I don't think that I will be able to walk today, because of the heat. Tomorrow is suppose to be hotter, but I might be working out with my friend and she has a tread mill.

Week 2 Challenge

Friday - 1.25 miles
Saturday 2.5 miles, 30 jumping jacks.
Sunday 1.25 miles, 30 jumping jacks
Monday 1.5 miles, 30 jumping jacks
Tuesday - Not a dang thing

vallejos6

Laura- sounds like a really fun class! I'm jealous as I don't really have a gym close by (the closest is in Fairbanks, almost 20 miles away and I KNOW I would never make the habit to go there a few times a week!).

Dorothy- I really think that if you are interested in starting, just jump in and pick a few exercises and do them. If you see others later, you can add those in addition to, or replace what you were doing. I change up the exercises I do from time to time. I get a lot of them from Oxygen magazine (it's really a great health/fitness resource).

Kimberly- I think everyone has days like that, but being able to brush them off and get right back on track is what will give you success in the long run. Weight loss/developing a healthy lifestyle doesn't have to be done with perfection, just persistence!

Yesterday's jumping jacks kicked my butt! I only got in 80 before I just had to stop. I've really been struggling with fatigue this week. I'm getting ready for TOM, so maybe it's just PMS, but I usually don't struggle like this! I did get the dog out for her walk and did my pushups. As predicted, going up to the 20 pound dumb bells was a struggle, and I didn't attempt them for the lunges (yes, I was a chicken, LOL). I couldn't believe how much harder squats were with that extra weight! The plan is to go out jogging tonight. Unlike the rest of the country, we have gorgeous weather up here, low 70s with a little breeze, so should be doable! The rest of you stay safe exercising out in that heat!

Friday: JJ 100, Pushups 20
Sat:
Sun:
Mon: JJ 130 Pushups 20 Jog: 2.8 miles (plus .4 warm up/cooldown walk)
Tues: JJ 80 Pushups 20 Walk 1.0 miles

~~Veronica

DorothyNorrington

Kimberly- I love the idea about a girdle, I had not thought about that. I did start to wear a regular bra with a sports bra over it and that helped a lot in that area. I loved your story about the leftover cake! Made me laugh out loud, things really do work out the way they are supposed too I guess. Hope your time with friends was enjoyed!

Veronica- Today I was at the local thrift store, and ran across some Golds Gym DVD's for $3 a piece. They look like they focus on strengthening different areas. I got Boot Camp my hips and thighs, Boot Camp my Abs, Boot Camp my booty, and tank top arms. I also invested in a set of resistance bands from Walmart that I found for $15. Thanks for the great advice of just doing it, the hardest part for me is always getting started. I over analyze and then get intimidated!

idahogirl71

Dorothy I too have lots of up and downs weight wise. I was on a 2 month plateau that I fluctuated with 5 pounds. I am 4 pounds from the lowest I have been on this journey, though I think that day was a fluke because I have been back down to that weight since that one day 3 months ago. But I just keep at it. I am not careful every day, but I try to be on most days.

Update: I have not been real good about doing the jumping jacks each day as I don't burn many calories by only doing half jacks. So I made up for it today. I can do 30 half jacks in 2 minutes and did continuously for 10 minutes doing 150 of them. I like the calorie burn much better that way. And I walked 2 miles this morning before work so my weekly totals so far are:

Friday: 0
Saturday: 7 min step aerobics; 1.2 mile walk, 30 half jacks, my personal get up and move challenge
Sunday: 30 half jacks, 14 min country line dancing exercise video
Monday: 0
Tuesday: 0
Wednesday: 20 min aerobics, 10 min step aerobics, 7 min leg lifts, 150 half jacks, 2 mile walk

Not sure I'm going to meet my personal goal of burning 32,000 calories this month. I am just over 1/2 way there with only 11 days to go. But this weekend I am taking vacation time from work and will be extremely active. I am going to a Pow Wow Friday from noon to 10pm and will be doing tons of walking. Then Saturday is a family reunion at a water park, followed by going to a bbq and then back to the Pow Wow. Sunday will be another day spent at the Pow Wow. I do not plan on doing much sitting this weekend and hope to reach my 6,500 calorie burn for this week.

DorothyNorrington

Tami,

Thanks for the encouragement!

I love to go to Pow Wow's. We usually try to make it to the big Mountain Man Rendezvous Labor Day weekend in Fort Bridger, WY. There is always lots of walking and sight seeing to do. Unfortunately there is also Indian Tacos, home made root beer, roasted turkey legs, and kettle corn. <sigh> Hopefully, those are not a problem for you, and if they are, plan well!

Enjoy your time spent with family!

idahogirl71

I am planning to have an Indian taco but am limiting myself to only that....none of the other fattening foods. I have been waiting all year for this as I go every year so I will not deprive myself. But I plan to eat it on Friday so that it is not on the same day as the bbq and the family reunion. My hubby says I shouldn't have it because of the calories, but since it is a once a year treat I am going to allow myself to have it.

idahogirl71

Friday: 0
Saturday: 7 min step aerobics; 1.2 mile walk, 30 half jacks, my personal get up and move challenge
Sunday: 30 half jacks, 14 min country line dancing exercise video
Monday: 0
Tuesday: 0
Wednesday: 20 min aerobics, 10 min step aerobics, 7 min leg lifts, 150 half jacks, 2 mile walk
Thursday: 1.4 mile walk

kimberlyrenee

..........so I will not deprive myself.

and you shouldn't ! ! ! !

Tami, you rock on those jumping jacks. I'm doing 30 in a row now, but I don't think I could do one more . . . . at least not yet

LauraLLee

Hey I am back! Looks like everyone is doing well, and I really want to know what is in an Indian Taco? Looks like you all have been doing good with getting your exercise in, that is great.
I have not been doing well and I am not sure what tomorrow will bring. What I do know is That it is time to get back on track and start eating right and moving more.

Friday
Saturday
Sunday
Monday 1 mile
Tuesday
Wednesday 2 miles 160 half jacks abs
Thursday 3 miles abs 140 half jacks

My NSV this week would be I did not eat all the chips when we were camping!

DorothyNorrington

Laura!

Welcome back! I hope you had a wonderful time. You managed to get those JJ in. Way to go on that! An Indian Taco is a scone (frybread) topped with meat, beans, and the other taco toppings such as cheese, lettuce, tomato, ect. It would n't be too bad except for the deep fried bread. Which really is what makes it taste so good. :laugh:

We have made them at home by baking the scone, and doing healthy toppings. Worked great except just not the same as deep fried! But, what is??

kimberlyrenee

Welcome back, Laural. I was wondering the same thing about indian taco.

I did meet up with a friend today and was able to get a little work out in the air conditioning. I sure hope it cools off soon, so I can walk outside again.

My NSV this week - I did awful on Tuesday, but instead of giving up and not caring about the rest of the week, I was back on the program by the next day. The old me would have used a one day screaw up as a license to eat freely until the next Sunday. Sunday was always my day to start a healthy eating program. I am trying to look at things by the meal. If I make bad choices for one meal, I will have the opportunity to make better choices the next meal. This is really hard for me sometimes.

Week 2 Challenge

Friday - 1.25 miles
Saturday 2.5 miles, 30 jumping jacks.
Sunday 1.25 miles, 30 jumping jacks
Monday 1.5 miles, 30 jumping jacks
Tuesday - Not a dang thing
Wednesday - 30 jumping jacks
Thursday - 1 mile, 30 jumping jacks

DorothyNorrington

Power Challenge: Week 2

Friday: 30 JJ, Walking -
Saturday: 30 JJ, Walking .7
Sunday: 30 JJ, Walking -
Monday: 30 JJ, Walking -
Tuesday: 30 JJ, Walking 1.6
Wednesday: - JJ, Walking -
Thursday: - JJ, Walking -

Total: 150 JJ, Walking 2.3


NSV:

This week I made home made cookies. In the past, I always ate all of the broken ones, because, "no one will want them". I ate 2 whole cookies, counted the calories, and left the rest alone. Guess what?? Other people WILL eat the broken cookies!
Imagine that :laugh:

DorothyNorrington

Kimberly,

I love your NSV. That is a great one! You also accomplished a lot of walking this week. Congrats on a hob well done.

idahogirl71

Well here we are at the end of week 2......and after 6 months on this journey today is the first day I have actually felt like I have lost weight and can see a difference in more than just my face.

I met with a counselor today to deal with sexual abuse issues from the past. I have gone to counselors over the years, but always when it got to the hard stuff I would not go back. But I am in a place in my life now that I can and will do this. I am a Psychology student and have come to realize the importance of dealing with these issues in order to completely work through them so that I can finally truly leave the past in the past where it belongs. I have a better self esteem now than I ever have in my life and though this was an extremely difficult thing to do I know that this healing will allow me to lose more weight. The emotional connection to food was something I had to break through to begin this journey and now it is time to break the emotional connection to my past. The things we can discover about ourselves when we just take the time to sit and truly look at what is holding us back in this journey is amazing.

And this my friends....was my 2nd NSV this week! I feel truly blessed to have finally reached this point in my life :flowerforyou:

tami

stepbystep6

Hello all - I'm back from vacation. I've caught up reading all of your posts and am ready to get back to eating well. I found it really hard to eat well - camping and eating at other people's homes. But I've made a personal discovery (perhaps my NSV): I get nervous when I don't know when or what the next meal will be - and it leads me to overeat. One day I went to Stampede - there was tonns of junk around and being eaten all around me - but I knew that I had a reasonable breakfast in the morning and the lunch was packed with lots of good choices. At the time I thought I did so well because we were so busy. But in contrast we had another really busy day, with no meal plan and I consumed everything I could - when I could. I think that is an important discovery for me!

I took the Metabolism quiz and I also missed the brain being the organ that burns the most calories - amazing! The article has helped to strip yet another excuse off my list...the "It's not fair - it's harder for me - I have a slower metabolism" excuse. Everyone has a metabolism and everyone has to balance their intake and activity to maintain healthy weights.

My weight loss wisdom:

Forgo the quick fixes, stop looking for the magic pill/supplement/program, and don't wait for the 'right time' to begin. Today is the day to begin. The day to day choices will add up to amazing progress - in one direction or another and I determine that direction!

Adding different vegetables and trying new recipes helps me feel full and satisfied, in a way that is more than physical. For instance, when I eat fresh foods, straight out of the garden I have planted and tended to - there is a fullness, a wholeness, - I can't adequately explain it - nor understand it, but I truely feel full. Also, when I make time to plan and make great food, I prove to myself that I am worth the effort and time to nourish.

Power Challenge Week 2 (well, I did the following - I didn't get a chance to read about the jumping jacks part)
Fri 15th - none
Sat 16th - 1.0 miles
Sun 17th - .3 miles
Mon 18th - 3 miles
Tues 19th - 1.5 miles
Wed 20th - 2.25 miles
Thur 21st - none

So are we weighing and measuring tomorrow?

LauraLLee

Hi for those of you who have not weighed in, please do so.
I am sorry I have been MIA, I have some huge issues in front of me in which I will share soon, but I need to have a clear head when I do that. So needless to say for me weight this week is another gain, BOOO!

299.2

kristiedavis1

Hey guys, obviously I haven't been able to keep up with the challenge over the past week due to all my personal stuff going on. But, I did read all the post today and want you all to know that I can see so much success in all of your stories and posts. Keep up the great work.

McHeather

I just got a chance to read everyone's great encouragements and comments. I think this challenge is fabulous! Well, I haven't really done my part in the challenge. I've had a hard time getting into the healthy eating and exercising and logging in food since I got back last Sunday. I failed to weigh in today, so I'll try tomorrow, but I'm sure there was a gain rather than loss. I didn't do the jumping jacks or walking - many excuses - too busy unpacking, getting back to work, babysitting a 3 year old from 7am til 5, I just wanted some 'me' time. (although I chose the wrong kind) I have overcome all these excuses before, and I will again. I did the quiz and was surprised I only got 55%. I didn't do any of the reading required though so maybe that's why. I've had a hard time having solid time with computer as well- too many distractions with kids and husband being home.
OH yeah! I had a NSV last Saturday in Nanaimo. I went to Winners and tried on this really pretty outfit, a loosefitting ruffly sleeveless top and a skirt to go with it. I was by myself and needed an opinion so asked another woman in the change room what she thought and she said I had such a cute figure the outfit didn't show it off well enough. That was awesome to hear! So as much as I could be happy at 160-165 - I so do still want to to get down to 150-155 and really show off my figure. Wow it's amazing how motivating it is to tell someone about my issues. Just putting it down here makes me want it so much more and I really have a renewed energy to make today and tomorrow better. I'm sure I'll have more positive comments about myself and my accomplishments tomorrow!

Thanks team! Heather

vallejos6

Hey ya'll! Last day of summer school today (was completely BRUTAL, and am SO exhausted!), so I'm gonna take the weekend and just VEG (well as much as I can with still having the usual weekend chores to do, LOL). We are having a church cookout at the lake on Sunday afternoon, so that will be fun. I'll be bringing a big salad to share and probably a chilled watermelon so we at least have a few things to eat. As a side rant, why can't there ever be healthy food at a church function, has NO one read the verse about the body being God's temple, ugh!! (Ok, vent off, LOL) Will probably also pack the frisbee and get a game going in the sand at the beach.

This week has been a big bust for the exercise, but I was really wiped out all week. I took Wed. and pretty much slept on the couch right after dinner until bedtime. Last night was betterish. Did our Insanity abs workout and did leg weights. Kept up with the 20 pound dumbbells for squats and boy is that challenging! Still scared to up the weights for lunges, next time I do them I'll attempt to up the reps instead to 10 or 12. Deadlifts are pretty easy with the 15 pounders, so I'll do 20s next time for that one as well. The plan is to run tonight, hopefully we get there!

Weigh-in: 154.2 this morning, a loss of .6 from last week (it's TOM and I'm so bloated still, hoping next week's weigh in is better!

Ya'll have a great weekend, talk at ya on Monday!

~~Veronica

DorothyNorrington

Week 2 Results:

Weight: 261.1

I am up .6 I am not going to stress over it, as it is such a minuscule amount, it happens. I also have my measurements, but I am not sure if we are posting them each week, or just at the half-way mark and the end.

I continue to struggle with getting enough water in. I did not log this week. I am not even going to make excuses why, because they would just be excuses. I found time for so many other things that there was time to log, I just choose to spend my available time differently. However, I would like to try to log in for the remainder of the week. That is one of my goals.

kimberlyrenee

Hey Team:

I'm 276.4 this week. That is up .2 from last week I am happy with that though. My measurements are all the same as last week.

It has been a long day and I am very tired today, so I will have to catch up with everyone tomorrow.

Hope you all have a good night.

stepbystep6

Down 2.2lbs - surprized but not going to pretend I can celebrate and have a treat! I actually don't believe it - numbers are not as objective as one might think. So I plan to stay under my calories everyday this coming week and drink my water consistently. Day one: so far so good!

LauraLLee

Week 3 Fitness training: 5 elements of a rounded routine
Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training.
By Mayo Clinic staff
Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Use the five primary elements of fitness training to create a balanced routine.
1. Aerobic fitness
Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body — and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.
Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics — even leaf raking, snow shoveling and vacuuming. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week.
2. Muscular fitness
Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.
Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights or homemade weights — such as plastic soft drink bottles filled with water or sand — may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats.
3. Stretching
Most aerobic and strength training activities cause your muscles to contract and flex. For balance in your fitness training program, it's important to stretch those muscles, too. Stretching improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress.
Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.
4. Core stability
The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.
Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball.
5. Balance training
You can be strong, flexible and aerobically fit, yet still have poor balance. Training can help you maintain and improve balance. This is important since balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.
Cover all five elements
Whether you create your own fitness training program or enlist the help of a personal trainer, make aerobic fitness, muscular fitness, stretching, core exercise and balance training part of your overall exercise plan. It isn't necessary to fit each of the five elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.

LauraLLee

Week 3 Counting Calories
Counting calories: Get back to weight-loss basics
Your weight is a balancing act, and calories play a big role. Find out how calories determine your weight and ways you can best cut calories from your diet.
By Mayo Clinic staff
Despite all the diet strategies out there, weight management still comes down to the calories you take in versus those you burn off. Fad diets may promise you that avoiding carbs or eating a mountain of grapefruit is the secret to weight loss, but it's really all about calories.
Calories: Fuel for your body
Calories are the energy in food. Your body has a constant demand for energy and uses the calories from food to keep functioning. Energy from calories fuels your every action, from fidgeting to marathon running.
Carbohydrates, fats and proteins are the types of nutrients that contain calories and are the main energy sources for your body. The amount of energy in each varies. Proteins and carbohydrates have about 4 calories a gram, and fats have about 9 calories a gram. Alcohol also is a source of calories, providing about 7 calories a gram.
Regardless of where they come from, the calories you eat are either converted to physical energy or stored within your body as fat. These stored calories will remain in your body as fat unless you use them up, either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories.
Tipping the scale: Cutting calories
Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight.
Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
Cutting calories doesn't have to be difficult. In fact, it can be as simple as:
• Skipping one extra high-calorie indulgence a day
• Swapping high-calorie foods for lower calorie options
• Reducing portion sizes
Here's a closer look.
Saving calories by cutting a high-calorie item
Skipping one or two high-calorie items is a good place to start when cutting calories. For example, you could skip your morning latte or that bowl of ice cream you always have after dinner. Think about what you eat and drink each day and identify items you could cut out. If you think that skipping your indulgence will leave you with a craving, try a low-calorie substitution.
Healthier options
Instead of this ... Calories* Try this ... Calories*
1 snack bag (3 ounces) ranch-flavored tortilla chips 426 3.5 cups popcorn, air-popped 100
1 slice thick-crust pepperoni pizza (1/8 of a 14-inch chain pizza) 301 1 2/3 cups grapes 100
1 medium, 3-inch glazed doughnut 192 2 tablespoons peanuts 100
*Actual calories may vary by brand.
Choosing lower calorie foods
Beyond your indulgences, you can also replace common foods that are high in calories with ones that are lower in calories. You may not realize how much you can cut with some simple substitutions. For example, drink fat-free milk instead of whole milk and sparkling water or diet soda instead of blended coffee drinks. Have an extra serving of vegetables at dinner instead of an extra serving of meat. Or snack on sliced fresh fruit instead of chips.
Lower calorie options
Instead of this ... Calories* Try this ... Calories*
Whole milk, 8 ounces 149 Skim milk, 8 ounces 86
Blended caramel coffee drink, 16 ounces 380 Diet soda, 12-ounce can 0
French fries, large fast-food packet 500 Strawberries, 1 1/2 cups whole 60
*Actual calories may vary by brand.
Reducing your portion sizes
The sizes of your portions affect how many calories you're getting. Twice the amount of food means twice the number of calories. It's common to underestimate how much you're eating, especially if you're dining out. Controlling your portions is a good way to control calories.
Portion sizes
A typical portion ... Calories* A standard serving ... Calories*
Orange juice, 8 ounces 120 Orange juice, 4 ounces 60
Buttermilk pancake, 6-inch 175 Buttermilk pancake, 4-inch 86
Whole-grain cooked pasta, 1 1/2 cups 210 Whole-grain cooked pasta, 1/2 cup 70
*Actual calories may vary by brand.
Try these tips to control portion sizes and cut calories:
• Serve smaller portions. At the beginning of a meal, take slightly less than what you think you'll eat. You can have seconds later if you're truly still hungry.
• See what you eat. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating. Consider measuring your food with a measuring cup or scale to see how much you are actually eating.
• Check food labels. Be sure to check the Nutrition Facts panel and other nutrient information for the serving size and number of calories a serving. You may find that the small bag of chips you eat with lunch every day, for example, is two servings not one, which means you're eating double the calories listed on the label.
• Don't feel obligated to clean your plate. Stop eating as soon as you feel full. Those extra bites of food that you're trying not to waste add unneeded calories.
• Use a calorie counter. Check out reputable resources that offer tools to count calories, such as Web sites or smart phone applications.
Putting it all together
Eliminating high-calorie foods, choosing lower calorie alternatives and cutting your portion sizes can help you reduce calories and improve weight control. For a successful — and sustainable — weight management plan, you also need to increase your physical activity. It's this combination of regular activity and healthy eating that will help you achieve and maintain a healthy weight.

LauraLLee

Knowledge challenge, is to respond to articles


Power challenge

Try to walk a mile at least 3 times a week
150 Jumping jacks in a week
and 50 push ups.


Please modify the exercise appropriately. And have fun!

LauraLLee

Friday ##
Saturday 1 mile around track
Sunday 1.5 miles

LauraLLee

I have so much to post and not enough time...sounds like a familar story here! I just wanted to say I am proud of you all for pushing forward even in the midst of life. I have so much more I wanted to bring to this challenge but m,y own personal challenges have prevented me from doing so.

I want to fess up about my emotional eating and lack of motvation. I clearly have not been able to learn how to handle stress, but i AM NOT GOING TO GIVE UP. So I am hoping that this next week will be full of my mfp friends, water, exercise and loss!

Talk to you all soon!

vallejos6

Well, that was an eventful weekend! Spent 6 hours on a scaffold Saturday working on the house, got a ton done! We took a break in the middle of the day and went downtown and took the kiddos out for lunch (hubby got a big jalapeno burger with waffle fries and i got a grilled chicken salad and then we each ate half of each, it was good). I also got a NSV while downtown as we stopped by the thrift store and I bought new jeans- size 10 are very comfortable, yay!

Sunday was church and then the cookout at the lake, and there WAS a small selection of healthy food there. Had a great big plate of salad with grilled chicken on it. Had some delicious cut up fruit, and then a piece of birthday cake and half of a chocolate chip bar cookie, plus 3 nacho cheese tortilla chips (yes, only 3, hubby was laughing at me, but I really wanted the taste and had already had so much sugar, so I didn't even get a plate for the chips, just took 3 and really enjoyed them!). We did play frisbee for a while, but stopped after our frisbee ended up in the lake and we had to fish it out. A girl from our church with an inflatable raft helped me get it, but my pants were pretty soaked as I could only roll them up to my mid thighs.

Laura Lee- I'm so proud of you not giving up. Conquering emotional eating is SO hard, and I still struggle with it too. I heard a quote once (I have no idea who said it, it is NOT my original thought) that has become a personal mantra for me in trying to quit my stress snacking- "If hunger isn't the problem, food isn't the answer." There have been times that just repeating that little quote has helped me close the fridge door. Now, if I could always recognize the emotional pull of food BEFORE I overindulge I would be doing great! LOL

I'll be back later to read all the articles and catch up with everyone's updates.. off to do laundry (if I don't come back, I've gotten lost in the mountain and someone needs to call search and rescue *grin*).

~~Veronica