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FINAL 4 WEEKS
WELCOME TO THE FINAL 4 WEEKS OF YOUR CHALLENGE! YOU ALL HAVE WORKED HARD TO GET HERE, CONTINUE MAKING STRIDES, THE HOT WEATHER IS COMING! THAT SHOULD BE MOTIVATION BY ITSELF. THESE LAST 4 WEEKS YOU NEED TO PUSH YOURSELF TO YOUR LIMITS. BY NOW YOU SHOULD HAVE BUILT A FEW HABITS THAT ARE WORTH KEEPING AROUND. DON'T LET THEM…
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SALAD BOWLS
I have some really neat salad bowls that CIGNA sent me for the Weight Management program participants. Please stop by my desk to pick one up as soon as possible! They are going fast...
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Clean Eating
I've been working on this topic for myself this year and wanted to share some of the things I've learned because I have seen some good changes out of it. My weight has sustained, even when I have to miss some workouts because life gets busy, if I stick to this plan I don't see as much of a weight increase as I used to. If…
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Mid-Week Motivation
Happy Wednesday everyone! I saw this quote last night and thought I'd share. Sometimes we forget... "Don't be Pushed by your Problems; Be Led by your Dreams" Make this week great and live your dreams! :heart:
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WEEK 8
THIS IS THE LAST WEEK BEFORE WE MOVE ON TO THE NEXT SET OF JOURNALS. HOW IS EVERYONE DOING? I SEE SOME GOOD POSTS OUT THERE. HAPPY TO SEE RESULTS! I POSTED SOME INFORMATION ON DHTV ABOUT READING NUTRITION LABELS. IF YOU'VE ATTENDED ONE OF THE NUTRTITION WORKSHOPS YOU SHOULD ALREADY KNOW THIS, BUT FOR THOSE OF YOU WHO…
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FRIDAY! JOURNALS DUE NEXT WEEK!!
HEY EVERYONE, HOPE YOU'VE HAD A GOOD WEEK AND ACCOMPLISHED SOME THINGS THIS WEEK. DON'T FORGET NEXT FRIDAY, JOURNALS FOR WEEKS 5-8 ARE DUE. DON'T MISS OUT ON A SPORTS AUTHORITY GIFT CARD! I POSTED A SLIDE ON DHTV WITH A LIST OF MEATLESS SOURCES OF PROTEIN. HOPE YOU WILL FIND THIS HELPFUL WHEN OUT SHOPPING THIS WEEKEND. -…
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NO EXCUSES
If you're feeling like you're the only one in this world who can't find the motivation to get out there and do this thing. YOU ARE NOT ALONE! Nobody wakes up or goes home and says, "I want to exercise" We all struggle to get up and do it, but only we can make ourselves do it. The statement below sums it up. Fight for your…
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Tuesday Motivation
Even in the rain, we will find some motivation within us... My Run May Be Slow and My Weights May Be Light, But I Am A Winner Everyday I Show Up!
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EXERCISE CHALLENGE - WEEK 7
DID ANYONE COMPLETE THE SATURDAY CHALLENGE? IF SO, LET US KNOW HOW IT WENT PLEASE! HERE'S A LOWER BODY WORKOUT FOR YOU TO TRY. JUMP ROPE + LOWER BODY CIRCUIT WORKOUT COMPLETE THE EXERCISES LISTED BELOW, ADDING 60 SECONDS OF JUMP ROPE IN BETWEEN EACH EXERCISE. COMPLETE THE CIRCUIT TWO TIMES. 25 SQUATS 25 STATIONARY LUNGES…
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WEEK 7
HAPPY MONDAY EVERYONE! I HOPE EVERYONE GOT OUT YESTERDAY AND ENJOYED THE SUNSHINE AND NICE WEATHER. I KNOW FOR MYSELF, I JUST WANTED TO GET OUT THERE AND DO SOMETHING SO I CALLED MY BUDDY VANESSA VILA AND WE WENT FOR A CYCLING CLASS AT THE FITNESS CENTER. HADN'T BEEN IN PROBABLY OVER A YEAR, SO I FORGOT HOW INTENSE THAT…
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REACH ACTIVITIES/EXERCISES
PROFILE A SIMPLE MOVES - MOVING ALTERNATING TOE TOUCH SIMPLE MOVES - SHOULDER REACH PILATES TAI CHI STABILITY BALL STRETCHING STRETCHING WITH RESISTANCE BANDS MARTIAL ARTS GYMNASTICS OLYMPIC WEIGHT LIFTING STRETCH STATION SELF-MASSAGE (FOAM ROLLER/BALLS/STICKS) STRETCH STRAPS FLEXI-BAR MASSAGE WRESTLING PROFILE B SIMPLE…
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SATURDAY CHALLENGE
50 JUMPING JACKS 20 SQUATS 100 RUSSIAN TWISTS 5 KNEELING PUSH UPS 1 MINUTE DOWNWARD DOG 15 JACKNIFE SIT UPS 10 LUNGES (EACH LEG) 10 SIDE LUNGES (EACH SIDE) 20 INNER THIGH LIFTS (EACH LEG) 20 BIRD-DOGS (EXPLANATION BELOW) Step 1 Starting Position: Come to a hands and knees position on an exercise mat positioning your knees…
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SELF RESPECT
S ET GOALS. E XERCISE. L OVE YOURSELF. F OCUS ON FITNESS. R EST AND RELAX. E AT RIGHT. S MILE. P ORTRAY POSITIVE. E NJOY LIFE. C ARE FOR OTHERS. T ELL YOURSELF YOU CAN DO THIS. IT TAKES 4 WEEKS FOR YOU TO SEE YOUR BODY CHANGING. IT TAKES 8 WEEKS FOR FRIEND AND FAMILY. AND IT TAKES 12 WEEKS FOR THE REST OF THE WORLD. KEEP…
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FITNESS MYTHS
1. CRUNCHES ARE THE BEST WAY TO BURN BELLY FAT. REALITY: THE BEST WAY IS THROUGH COMBINING CARDIO WITH AB-STRENGTHENING EXERCISES AND A HEALTHY DIET. 2. ALL YOU NEED IS CARDIO & WEIGHTS. REALITY: EXERCISE HAS 5 DIMENSIONS; STRENGTH, SPEED, AGILITY, ENDURANCE AND FLEXIBILITY. 3. NO PAIN, NO GAIN. REALITY: YOU SHOULD FEEL A…
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Week 6
I hope everyone is finding some solutions using their fitness personality profiles. Focus on those tips and recommendations to help get you started. Each week I will post different recommended activities/exercises for each personality profile. Hopefully this will give you an idea of what types of activities you might enjoy…
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TOOLS
"A MAN TOO BUSY TO TAKE CARE OF HIS HEALTH IS LIKE A MECHANIC TOO BUSY TO TAKE CARE OF HIS TOOLS" Check it out on DHTV! :wink:
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Happy Valentine's Day / Nutrtion Workshop Take Away
:flowerforyou: I hope you all gets lots of love today. If you missed the nutrition workshop yesterday, you missed some great information. Here are a few of the great things we learned. The Balanced Plate: 1/2 Vegetables, 1/4 Starch, 1/4 Protein When planning your food for the week: 1. Decide what goes on the plate first.…
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WINNERS - WEEKS 1-4
PLEASE CONGRATULATE THE WINNERS OF OUR FIRST 4-WEEK CHALLENGE ON A JOB WELL DONE. :wink: REMEMBER TO TURN IN YOUR JOURNALS AND KEEP POSTING ON THIS SITE SO THAT I CAN KEEP UP WITH YOUR PROGRESS IN THIS CHALLENGE. THE TOP 3 ARE: REBECCA ARCHAMBEAU - WELDER SHERRY PAIGE - LOGISTICS TAL PIERCE - PLATE PROCESSING PLEASE STOP…
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FITNESS TIPS
CHECK OUT THIS SLIDE ON DHTV. START RUNNING DRINK MORE WATER LOG WHAT YOU EAT NEVER SKIP BREAKFAST EXERCISE WITH A FRIEND EAT MORE VEGGIES SET GOALS AND REWARDS WEIGH YOURSELF WEEKLY ENJOY CHEAT DAYS HAVE FUN & STAY POSITIVE!
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10 TIPS FOR A HEALTHIER WEEKEND
1. SQUEEZE IN A LONGER WORKOUT 2. EAT LIKE IT'S A WEEKDAY 3. STICK TO YOUR USUAL SLEEP SCHEDULE. 4. GET OUTDOORS 5. FUEL YOURSELF FOR WEEKDAY SUCCESS 6. LIMIT YOUR BEVERAGE DRINKS 7. PLAN FOR RELAXATION 8. PLAN FOR THE WEEK AHEAD 9. WEIGH IN MONDAY MORNING 10. BREAK THE ON-AGAIN, OFF-AGAIN DIET MENTALITY
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NUTRITION WORKSHOP
PLEASE TRY TO MAKE ONE OF THE NUTRITION WORKSHOPS TODAY --- VERY GOOD TOPIC --- MEAL & MENU PLANNING IF YOU HAVE NEVER ATTENDED ONE OF THESE WORKSHOPS, I HIGHLY RECOMMEND IT. THE INSTRUCTOR IS A LICENSED MEDICAL NUTRITIONIST & CHEF. HE IS FULL OF WONDERFUL INFORMATION AND IS A GREAT PRESENTER. I PROMISE YOU WILL NOT GET…
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Week 5
Hey everyone. I only received 4 journals back for our first 4-week challenge. Is everyone dropping out? I need to know if you guys are still interested in continuing with this challenge. You should be working on new challenges, but if you haven't turned in your journals then I haven't given you the new challenges. Please,…
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Prizes
Don't forget to turn in your journals today!! I will be looking over them and picking winners next week so if you forgot, please have it in at the beginning of next week. Our new challenge encompasses FITNESS! Are you excited to get up and get moving? I will give you guys a challenge every week that you can try or you can…
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Week 4
Last day of our first 4-week challenge! Is everyone excited to see how you've done!! I am continuing to struggle with my water intake. Not giving up though! My eating habits are continually improving. I have found that a cheat day or two will not hurt. It helps keep me going. Saw this quote and had to share: THERE IS NO…
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Food Colors
Check out the slide on DHTV about this great topic. BRIGHT COLORS, RICH DIET Some of the most health-enhancing nutrients in fruits and vegetables are bright red, orange, yellow and green. A simple guide: Go for Color! Dark and intensely-colored plant foods usually contain more chemically active antioxidant pigments than…
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Week 3
Ok, I'm tired of keeping up with the days....LOL Here is a Get Fit Tip for youIf You Bite It, Write It! I read an article in a food journal that talked about the importance of keeping a food journal. It states, "keeping a food journal helps you stay accountable, especially when it comes to the tastes and snacks that you…
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Week 3 - Friday!
Hey everyone! I've been asked for some meal planning suggestions and thought I would point out some resources available to you already. I have a list of articles on the Intranet under HR/Wellness/Articles and Training that you may find helpful when it comes to your new lifestyle. If you need me to print any of these for…
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Day 15
Hello group! We are halfway through our first 4-week challenge. I hope everyone is making progress in building good eating habits. Hopefully you are working some more proteins into your diet, drinking more water and reducing or eliminating your soda consumption and sweets. I am big on sweets so I went to Trader Joe's this…
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Day 17
I saw this post last night and just have to share: THERE IS NO MAGIC PILL; ONLY HARD WORK, DEDICATION AND CONSISTENCY. So true! If consistency isn't the key, I don't know what is! I know we all struggle everyday to keep Health on our Top 3 list and a lot of times we fail, but we have to stay dedicated not only to ourselves…
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Day 16
So someone asked about snack ideas. Here are a few for you today. Watch for them on DHTV. Oatmeal with banana and almonds. Whole wheat toast with peanut butter and banana slices. Mozarella (light) with a tomato(es) and basil. Plain non-fat yogurt with berries and passion fruit. Celery sticks and baby carrots with hummus.…
