DO NOT Gobble 'Til You Wobble Challenge!

GPSHEALTHCOACHING · November 2016

I love some of your breakfast ideas! I know if I over ate the night before, I'm not hungry for breakfast the following morning. That's going to happen on occasion, but I try to really be careful about my nighttime munching.

Congrats to all who completed today's challenge. These challenges should build upon each other, meaning tomorrow, try to complete BOTH the Day 1 AND the Day 2 challenge!

Be Well,
Jodie

Syd43 · November 2016

I had breakfast today..2 eggs and toasted ezekial bread. A cup of heated lemon water first then coffee with skim.

BaseballMom2020 · November 2016

GPSHEALTHCOACHING wrote: »

This challenge is designed to focus on SIMPLE HABITS that will help you to not gain weight over Thanksgiving, transform your body and help you establish the balanced, healthy lifestyle you desire. I know change isn’t easy...I totally get it. Especially during the holidays....

That’s why I’m breaking things down step-by-step, to make this actionable but not overwhelming. This Challenge will help you stay on track, keep focused on your weight loss goals and feel your best... no matter how busy life gets from now until Thanksgiving!!!

Hi! I'm Jodie and I am a certified ACE Health Coach. I am overweight and I struggle right along with you. I know all too well the trials and tribulations of being overweight. I'm VERY PASSIONATE about helping others and know that SUPPORT and ENCOURAGEMENT are key factors in our weight loss journey! This is why over the next 10 days or so leading up to Thanksgiving, I will be issuing daily challenges, providing simple, easy to follow tasks geared toward keeping us on track! I hope you'll join me and be supportive, encouraging, comment, post tips and suggestions that work for you! We will have just 1 daily topic or habit that we will focus on each day.

Joining me? Are you up for a daily, simple, healthy challenge? Please be sure to comment or post "I'M IN!"

Feel free to send me a friend request!
Let's NOT GOBBLE TIL WE WOBBLE this Thanksgiving!
Jodie

BaseballMom2020 · November 2016

I'm in!

GPSHEALTHCOACHING · November 2016

Welcome to Day 2 of the Don't Gobble 'TIL you Wobble Healthy Habits Challenge.

How did it go for you yesterday?

Did you discover any new ideas for delicious, healthy breakfast options? No worries if you didn’t, but take a look at the recipe ideas I included to see if you want to try something new.

Today we are going to address physical activity. Before you cringe, and scroll past this post…just hang on with me for a minute here....

The most important piece of any healthy lifestyle is exercise. While diet is important, it can’t provide some of the same benefits as exercise. Making movement a priority in your day is key to establishing healthy habits. Plan your day around fitting in at least 30 minutes of exercise, at least 5 times a week. While it has obvious benefits for weight loss, exercise offers lesser known benefits as well.

Boost Your Mood
Exercise can help boost your mood by increasing your endorphins. These “feel good” hormones flood your brain while you exercise, and continue for hours even after your workout has ended. Exercise has been referred to as a natural antidepressant. It doesn’t have to be high intensity either. Even low-intensity exercises have mood-boosting benefits. So start by just talking a WALK! New to exercise, start with a 5-10 minute walk and add 1 minute each day!

Improve Your Sleep
Regular exercise can also benefit your sleep. It can help strengthen your circadian rhythms, which not only impacts your sleep but how refreshed you feel when you wake up. Psychology Today addresses the impact of exercise on sleep, stating, “A recent National Sleep Foundation poll found that regular exercisers were significantly more likely to report sleeping well on most nights than people who were not physically active. Research has shown exercise can help to improve not only the quantity of sleep but also the quality: studies show daytime physical activity may stimulate longer periods of slow-wave sleep, the deepest and most restorative stages of sleep.”

Make Small Changes
Like anything else, exercise is a habit that is developed over time. Don’t be afraid to start small. If you can’t commit to 30 minutes of exercise at once, then break it down into smaller chunks. Just start taking steps to work towards 30 minutes of exercise 5 days a week. You will be benefiting your healthy lifestyle, and establishing new habits for years to come.

What type of activity can you commit to this week?

Live Healthy,
Jodie

P.s. These challenges should build upon one another so make sure to complete BOTH Day 1 and Day 2 Challenges!

Wraiythe · November 2016

First off...I'm in! I totally forgot to post that part hah! For the first challenge, I've been trying to get breakfast in every morning lately. I am diabetic and if I skip, I notice that I feel much worse by lunch and wind up just going whole hog (which means eating fast food and way too much of it!!). So I try to either get in a yogurt with granola, or eggs. Today was a banana and a cutie. I didn't realize that someone ate the rest of my yogurt LOL!!!

On the physical side, I will be starting DDPYoga in the morning for at least 5 days a week. And I'm going to try to get in at least 30 mins of walking on my lunch on good days or days where I don't have 80 other things to do during lunch. LOL

tag2013 · November 2016

I've been in the routine of exercising 6 days a week for a minimum of 30 minutes per day for the last 2-1/2 months (hoping to make this a permanent lifestyle change). I exercise on Mon, Tue, Thur and Fri mornings for 30 minutes before work. I've been taking Wednesday morning as a rest day. On Sat and Sun I try to get in a minimum of 60 to 90 minutes per day, if weather permits on the weekends I try to get outdoors for a change of pace. We have a nice little gym set up in our home with treadmill, elliptical, recumbent bike, Nordic track, a small weight and yoga area. We've both used that equipment on and off over the years and are hoping that we've both turned a corner together in making this a permanent lifestyle change. I feel very fortunate that my boyfriend is super supportive of my journey for 10 years now.

Thanks Jodie for your motivational words here......you're going to make a great health coach!!

Terry

Kfletch1959 · November 2016

Hope I'm not too late. But I'm in

crystalc33 · November 2016

A little late but I'm in!

I just started forming good habits using the fabulous app which I highly recommend. Its not a fix all but it got me to start and keep a few good habits and keep them already. (Keeping them is always the hardest part)

My breakfast usually consists of oatmeal with a tsp of brown sugar, whole wheat toast with1 serving of jelly or butter and sometimes I add in a hard boiled egg or some apple.

When I read about a healthy breakfast I always seem to skip the protein part of it. Do you have any ideas for protein or what kinds of things do you guys eat to balance it all out?

For exercise, I have been doing some arm weight exercises and push ups for 8 mins every morning. On Mondays and Thursdays I have been running a mile first thing in the mornings and ride my bike to school one day a week as well.
I feel like I have to start small and work my way up, because when I have done exercise for 30-60 mins everyday in the past I have always started strong but get tired and end up completely stopping after a week or two
So my hope is I can start small and work my way up to more exercise so I don't get discouraged.

Good luck everyone!

darvit207 · November 2016

Done & Done! I did 16 minute cardio HIIT chair workout this morning & 20 minute on the stationary bike at lunch. Still can't walk because of the sprained ankle. Normally walk 3 to 4 days a week. Breakfast today was oatmeal with a little bit of raisins.

GPSHEALTHCOACHING · November 2016

crystalc33 wrote: »

A little late but I'm in!

I just started forming good habits using the fabulous app which I highly recommend. Its not a fix all but it got me to start and keep a few good habits and keep them already. (Keeping them is always the hardest part)

My breakfast usually consists of oatmeal with a tsp of brown sugar, whole wheat toast with1 serving of jelly or butter and sometimes I add in a hard boiled egg or some apple.

When I read about a healthy breakfast I always seem to skip the protein part of it. Do you have any ideas for protein or what kinds of things do you guys eat to balance it all out?

For exercise, I have been doing some arm weight exercises and push ups for 8 mins every morning. On Mondays and Thursdays I have been running a mile first thing in the mornings and ride my bike to school one day a week as well.
I feel like I have to start small and work my way up, because when I have done exercise for 30-60 mins everyday in the past I have always started strong but get tired and end up completely stopping after a week or two
So my hope is I can start small and work my way up to more exercise so I don't get discouraged.

Good luck everyone!

Some good protein sources I love are turkey bacon, eggs, turkey sausage, and peanut butter! Peanut butter on toast or a waffle is my go to breakfast.

tag2013 wrote: »

I've been in the routine of exercising 6 days a week for a minimum of 30 minutes per day for the last 2-1/2 months (hoping to make this a permanent lifestyle change). I exercise on Mon, Tue, Thur and Fri mornings for 30 minutes before work. I've been taking Wednesday morning as a rest day. On Sat and Sun I try to get in a minimum of 60 to 90 minutes per day, if weather permits on the weekends I try to get outdoors for a change of pace. We have a nice little gym set up in our home with treadmill, elliptical, recumbent bike, Nordic track, a small weight and yoga area. We've both used that equipment on and off over the years and are hoping that we've both turned a corner together in making this a permanent lifestyle change. I feel very fortunate that my boyfriend is super supportive of my journey for 10 years now.

Thanks Jodie for your motivational words here......you're going to make a great health coach!!

Terry

Thank you so much for your kind words! And having that support is wonderful and will certainly help you on this journey!

GPSHEALTHCOACHING · November 2016

Wow – it’s Day 3 of the Healthy Habit Challenge already.

You’re doing great!

This challenge is all about realistic baby steps. The easier the changes can be for you, the easier it will be to make them stick.

One of the most important things you can do for your health is to plan ahead.

Planning ahead is one of the most important keys to reaching your goals, and maintaining your ideal weight.

You know the saying “When you fail to plan, you plan to fail,” right? I find this to be so very true when it comes to leading a healthy lifestyle. It does take a little planning, but it’s well worth it.

You’ll want to look at your week ahead of time (probably on Sunday morning or afternoon) so you can be proactive with finding time to exercise and prepare healthy meals. What do you need to have ready for the week in order to be more prepared?

What days and times can you exercise? On those super busy days, can you find 20-30 minutes for some kind of physical activity? Maybe talk a walk or do yoga at home.

Plug it into your calendar as if it’s an important appointment, so you don’t forget. Plan ahead the night before to get your workout clothes ready, so you’ll be ready to go.

If I left things to chance, I would probably never exercise or cook very many meals at home.

We’re all busy, and have a million things to juggle, and this is why planning is so important to your success.

If you find yourself wondering what’s for dinner, and it’s 5:00 pm, you probably failed to plan. It happens to all of us, believe me. I’m not perfect either, but I plan things out a lot more now, and it’s a lot less stressful and a whole lot healthier. Busy nights might call for putting a meal together in the crockpot, so it’s ready when you get home.

On Saturday or Sunday, plan out your week and your menu so you can get to the grocery store to stock up on what you need for the week.

By taking just a little bit of extra time to plan, you can make sure that you always have healthy food choices at your fingertips, and you aren’t rushing to make the quick, convenient, highly-processed choices.

What planning can you do this week that will help you stay on track, and accelerate your success?

Be Healthy,
Jodie

GrandmaJackie · November 2016

In

jessiefrancine · November 2016

In!

LoveThickOrThin · November 2016

I'm in! And ate breakfast so yay me.

GrandmaJackie · November 2016

Breakfast is not just an extra meal. It serves several purposes in maintaining a healthy lifestyle

This has turned to one of the keys for my success on MFP. It's important for me to fuel my body for the rest of the date.

I'm having omelette, yogurt, 1/2 banana rye toast.

Richie2shoes · November 2016

O.k. I totally forgot that I signed up for this! No problem though because so far, I do the first three challenges anyway...

Breakfast, I rotate through a couple of options to keep packing for work easy. An english muffin with peanut butter and apple, greek yogurt with granola and a piece of fruit, steel cut oats with apple and a hard boiled egg.

I try to do a minimum of 30 minutes of exercise 6 days a week. I actually shoot for an hour or more, but break it up into 2 or 3 sessions.

The key for me staying on target with my calories is planning a dinner menu for the week. It's just my wife and I so I plan for 4 servings and use the leftovers for lunch. Without a plan, we forget to take things out of the freezer and either end up ordering take out food, or scrounging around for what's available and both of those choices cause me to eat more than I should. I have 4 weeks of daily menus planned out and I rotate through these.

If anyone is interested, I use a an app called pepperplate for my meal planning. It lets me import recipes from other sites, has a weekly planner, a menu planner and a shopping list feature.

tag2013 · November 2016

I'm better at planning some times than other times. I need to get better with this and be more consistent.

GrandmaJackie · November 2016

Richie2shoes wrote: »

O.k. I totally forgot that I signed up for this! No problem though because so far, I do the first three challenges anyway...

Breakfast, I rotate through a couple of options to keep packing for work easy. An english muffin with peanut butter and apple, greek yogurt with granola and a piece of fruit, steel cut oats with apple and a hard boiled egg.

I try to do a minimum of 30 minutes of exercise 6 days a week. I actually shoot for an hour or more, but break it up into 2 or 3 sessions.

The key for me staying on target with my calories is planning a dinner menu for the week. It's just my wife and I so I plan for 4 servings and use the leftovers for lunch. Without a plan, we forget to take things out of the freezer and either end up ordering take out food, or scrounging around for what's available and both of those choices cause me to eat more than I should. I have 4 weeks of daily menus planned out and I rotate through these.

If anyone is interested, I use a an app called pepperplate for my meal planning. It lets me import recipes from other sites, has a weekly planner, a menu planner and a shopping list feature.

Wow, I'll have to check this out,

thanks!

GPSHEALTHCOACHING · November 2016

Welcome to Day 4 of the Healthy Habits Challenge.

Today is one of my favorite topics (maybe this is one of your faves too) – SNACKS!

It happens to all of us from time to time. You are out and about when the day seems to get away from you and you realize that you are starving. You need to get something to eat right now, and there are no healthy options in sight. So, you try to pick the healthiest option from a list of bad choices.

While it may not make a long-term difference in your health if the above scenario happens every once in a while, but for many people, it happens on a daily basis. This scenario can easily be prevented with a little planning.

When you know you are going to be away from home for more than 2-3 hours, have healthy snacks prepared so you can eat on the go.

Find snacks that appeal to you and are easily transported. You can keep snacks in an insulated lunch box with a freezer pack, if needed. This way you are never stuck without a healthy option when hunger strikes.

Other options include:

• Good quality beef jerky
• Kind Bars (the ones with protein are filling, and have less sugar)
• Make your own trail mix (example: almonds, pumpkin seeds, sunflower seeds, walnuts)
• Mixed berries or other favorite fruit
• Carrot sticks and hummus,
• Apple slices and peanut butter
• Unsweetened yogurt – add fresh berries
• Almonds and raisins
• Make your own healthy ‘treats’ ahead of time like my favorite, NO BAKE ENERGY BALLS! Here's a collection of 25 recipes for you to try.... most of these recipes can be doubled and frozen for a quick snack to grab!

http://www.eatthis.com/these-energy-bites-make-a-perfect-healthy-snack

You don’t have to be a slave to fast food or the vending machine when you are on the go. With a little forethought, you can always have healthy snacks with you, helping you avoid the sluggish feeling that comes from eating empty calories.

Take control of your diet, and make progress toward living the healthy lifestyle you have been envisioning by preparing healthy snacks to take with you on the go. You will be rewarded with more energy and better results in your weight loss efforts. It only takes a small time investment to begin reaping the rewards!

What are your favorite healthy go-to snacks that you can bring on the go?

Live Healthy,
Jodie

jessiefrancine · November 2016

I like many of the things you listed, especially beef/turkey jerky, fresh veggies and raw almonds. I would add string cheese and protein bars/shakes. A protein bar (I like Quest or Costco brand) is nonperishable and holds up to a a bit of a beating, so it's great for me to ALWAYS keep in my purse or workout bag. That way I'm prepared for unexpected travel/delays/etc.

GPSHEALTHCOACHING · November 2016

I have another rule in my house about snacks.... if we open up a large bad of snacks, they immediately get portioned into ziploc baggies so they are all measured out and we can't eat the entire bag!!!

joeboland · November 2016

Being unreasonably restrictive, especially on holidays and special occasions, is only going to set you up for long-term burnout and failure in your bid to lose weight and get healthier. Trust me - dropping 125 lbs over the span of three years comes with a fair bit of experience in the area.

GrandmaJackie · November 2016

Protein bars, Almonds, Fruit, plus sometimes for a quick snack Yogurt!

I love this idea, thanks for sharing!

I have another rule in my house about snacks.... if we open up a large bad of snacks, they immediately get portioned into ziploc baggies so they are all measured out and we can't eat the entire bag!!!

byrd107 · November 2016

I'm in

GPSHEALTHCOACHING · November 2016

Cool! We are at day 5 already! Are you hanging in there?

Okay, so let me ask you…

Does your morning typically start with a latte or cappuccino? Do you find yourself reaching for a Diet Coke to help you snap out of a mid-afternoon slump?

While sweet drinks may give you a temporary energy boost, they can also cause your energy levels to crash shortly after. The more sugar you consume, the more you crave it, leading to a never-ending roller coaster ride of sugar highs followed by crashes. The only way to break the cycle is to eliminate (or drastically reduce) your sugar consumption.

You don’t want to sabotage yourself and undermine all the hard work you have put into your diet and exercise routine. By changing what you drink, you can make sure you are staying on track with a healthy lifestyle.

Try trading out sugar laden or artificially sweetened drinks for water, or unsweetened iced tea. This will help you stay hydrated without adding unnecessary calories. If you are really craving some flavor, try infused water. You can infuse your water with fruits or vegetables to improve the taste without sacrificing your health, and it’s super refreshing!

Here is a great post about 14 different ways you can infuse water to make it deeelish - http://dailyburn.com/life/recipes/fruit-infused-water-recipes/

Iced green teas (or hot) are an excellent choice and with so many flavored green teas on the market now, you have lots of variety!

Meeting your body’s hydration needs doesn’t have to be difficult. By switching out your Diet Coke for a glass of fruit infused water or green tea, you can make sure you are properly hydrated without all the added sweeteners.

Everyone has different hydration needs, based on weight, activity level, and other factors. Make it a starting goal to drink 4-6 (8 oz.) glasses of water a day, and adjust according to your needs. Try to work up to 8-10 glasses a day.

Take charge of your hydration starting today, and you will be one step closer to achieving your health goals.

Let us know about your favorite way to enjoy beverages that don’t include sugar or artificial sweeteners.

Live Healthy,
Jodie

cosmonew · November 2016

Jodie, your posts look great. Very nice pics to go with them. Attention grabbing. Nice work.

GrandmaJackie · November 2016

Jodie, I love this ideas, thanks a bunch! This is perfect since instead of coffee at night, hot green tea, I'm switching too. Unfortunately coffee is my downfall,

darvit207 · November 2016

Just curious, why green tea as opposed to regular tea? I like to have a cup of tea at night during the fall & winter months. It keeps me warm & keeps me from eating things I shouldn't be eating. Right now I have a box of herbal teas that were given to me. I'm enjoying them a lot.

GPSHEALTHCOACHING · November 2016

darvit207 wrote: »

Just curious, why green tea as opposed to regular tea? I like to have a cup of tea at night during the fall & winter months. It keeps me warm & keeps me from eating things I shouldn't be eating. Right now I have a box of herbal teas that were given to me. I'm enjoying them a lot.

GREAT QUESTION! Did some quick research and actually both black and green teas are great for different reasons! Both have wonderful health benefits...

Hers a short article explaining....
http://www.livestrong.com/article/416351-what-are-the-benefits-of-green-tea-vs-black-tea/

Black tea does have more caffeine so if you are caffeine sensitive, don't drink before bed.

Hope this helps answer your question,
Jodie

DO NOT Gobble 'Til You Wobble Challenge!

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