In a land far, far away lived a young, confident woman. Seeing all the possibilities around her, she found a gorgeous purple bikini that she wore on a cruise around the Bahamas. Life was fun, opportunities were infinite and that purple bikini followed her every summer from beach to beach.
Then one day the young woman met a prince from a far away land. She started a brand new life with the prince -- and soon little ones sprung from this wonderful union. New opportunities presented themselves but the confident, purple bikini-clad woman began to fade. She allowed herself to be defined by others, to lose her identity and with that she cloaked herself in a new shape -- and this shape had no room for her gorgeous purple bikini.
An angel message came to this woman one day -- who have you been created to be? What is your identity? Live the life you’ve been chosen to live! The woman woke up and with that, she was presented with the right people in her life -- to help her understand nutrition, push herself beyond her comfort zone, love herself completely and be confident in the woman she had become (beyond the roles of wife, mom, sister, friend). She realized she was the Daughter of the King and decided to live that way.
So what did the woman do this southern hemisphere summer? She slipped into her purple bikini - two kids in tow - and looked and felt the way she did all those years ago. She lay, looking out at the sea and thinking wow, this is the beginning of a life that was in hibernation. Welcome back, purple bikini woman. It’s good to see you again!
I am the bikini woman... obviously. This journey, this Holiday Health Challenge has given me an incredible opportunity to find myself again. And what I’ve found is a strong woman -- one who ran a 5km in the rain; and then ran a 7km the following day; one who hikes, salsa dances and swims. This is the woman I have always been. I had just put on layers of self-doubt, insecurity, heaviness = weight. In recognizing my true worth as an individual, I was given all the amazing resources to make that change. That change being to find myself again and start living the life I was made to live.
My friend who encouraged me to sign up for the Holiday Health Challenge made two definite predictions: You will get to your goal and beyond; You will go to South Africa feeling amazing and will be able to determine your next goals. Well, she was oh so right! It seemed like a pipe-dream, 23pounds ago. But when I slipped into that purple bikini, right where I’d last worn it 5 years ago, I knew that I was back. My true self had returned.
A relative said to me last week: Welcome back. It’s good to see you again.
I am back. And I’m here to stay.
Thank you to withu and all the resources available to help us reach our full potential. Thank you to my husband, sister and incredible friends who held my hand through this. I could not have found myself again without your selflessness. Ke lebogile... I am deeply thankful.
-- Trailwalker --
Monday, December 20, 2010
Friday, December 10, 2010
Vigilance
OK, holiday season is really travel season...
Airplanes; jet-lag; parties; eating out... Mm-hhmm
This week I'm visiting family and friends in sunny South Africa. My trip has included the above and more. I'm having a terrific time, but the question is: how do I stay vigilant with all the changes to my routine?
Simple answer: Portion-Control.
I decided that if I'm going to enjoy all the goodies and fun associated with being here, it's important to stick to certain behavioral patterns that have worked these past few months. Eating 1,300 calories has an amazing effect (after enduring the first week): YOUR TUMMY SHRINKS! Yay!!
I look at the food in front of me and know that even if I'm sharing one serving of pasta, it's simply too much food! So, I've been able to enjoy all the goodies by sharing with my sister. I will say though that I did try wolfing down more than I'm used to and man, my tummy was on fire!! That totally took the joy out of the meal. NOT WORTH IT! SO, I decided to stick to what has become my way of living and am much more satisfied!
I even did a shortened version of my core workouts this morning- it felt great! My son teasingly asked: Mom, whatcha doing? My reply: What I always do. He had a satisfied smile, as if to say: some things remain constant.
A friend who's kept her weight off for over 10 years told me one piece of advice: Stay vigilant -- don't take your eye off the ball.
I have been thinking about that. I'm 22 pounds down now - 15 more to go!! SO, I can't let this vacation and change of schedule affect my goal. Yes, everyone's very complimentary on my progress thus far, but I have to keep my eye on the ball.
Vigilance.
That's the ultimate pay off.
---Trailwalker---
Airplanes; jet-lag; parties; eating out... Mm-hhmm
This week I'm visiting family and friends in sunny South Africa. My trip has included the above and more. I'm having a terrific time, but the question is: how do I stay vigilant with all the changes to my routine?
Simple answer: Portion-Control.
I decided that if I'm going to enjoy all the goodies and fun associated with being here, it's important to stick to certain behavioral patterns that have worked these past few months. Eating 1,300 calories has an amazing effect (after enduring the first week): YOUR TUMMY SHRINKS! Yay!!
I look at the food in front of me and know that even if I'm sharing one serving of pasta, it's simply too much food! So, I've been able to enjoy all the goodies by sharing with my sister. I will say though that I did try wolfing down more than I'm used to and man, my tummy was on fire!! That totally took the joy out of the meal. NOT WORTH IT! SO, I decided to stick to what has become my way of living and am much more satisfied!
I even did a shortened version of my core workouts this morning- it felt great! My son teasingly asked: Mom, whatcha doing? My reply: What I always do. He had a satisfied smile, as if to say: some things remain constant.
A friend who's kept her weight off for over 10 years told me one piece of advice: Stay vigilant -- don't take your eye off the ball.
I have been thinking about that. I'm 22 pounds down now - 15 more to go!! SO, I can't let this vacation and change of schedule affect my goal. Yes, everyone's very complimentary on my progress thus far, but I have to keep my eye on the ball.
Vigilance.
That's the ultimate pay off.
---Trailwalker---
Friday, December 3, 2010
Milestones
We’ve all had them. An event or achievement that marks an important stage IN A PROCESS (Macmillan Dictionary).
I especially like the last part -- the process, the journey. Often, we look at the obstacle(s) and think it’s near impossible. That was me and the dam* dam I mentioned in my first blog.
The first time I went up this hill I kept asking the walkers breezing down how far it was to the top. I remember asking a British lady how she could do it. She replied: “You can do it, just put in a little Michael Jackson** and you’ll get there!” OK, I appreciated the vote of confidence but all I heard was ‘Beat It’ -- you have no business attempting this!! That first time, I didn’t get all the way to the top.
But I went back and back and yes, back again. I got to the point where I could slowly push myself... then the double stroller up to the dam, without saying dam*! But always, no matter how hard I thought I was pushing, my husband would be way ahead of me. I’d be heaving, doing my personal best; keeping my pace and eventually getting there.
That was months ago.
This past Wednesday, something had shifted. I power-hiked the dam WITH my husband, keeping his pace without feeling winded! His comment: Finally, we can hike together! The real thrill was getting to the top and jogging further up the hill to reach the golf course and continuing on down. I could hear MJ crooning -- ‘She’s Bad!’
OK, so this achievement, this event highlighted the other milestone I reached this week: 20 POUNDS DOWN, BABY! Right here in front of me, the journey is taking beautiful shape. Right now, there’s so much satisfaction. It’s called freedom. I can hike at a reasonable pace; run up stairs and inclines to fetch my son in record time; act like a grown-up 5-year-old at kindermusik by jumping up & down while jamming with my kids; enjoy a power-hike with hubby.... Absolute freedom is limitless!
A friend told me that her workout guru once said: “Nothing tastes as good as slim feels.” I would say “nothing tastes as good as strength & freedom feel.” Wow!
This is an amazing process. I’m still on the journey. But yes, ‘The (Wo)man in the Mirror’ has changed her ways -- “if you wanna make the world a better place, take a look at yourself and make that change” MJ counsels.
Most def.
**Apologies to those affected by my unabashed referral to MJ. I’m not even a fan... not really...
I especially like the last part -- the process, the journey. Often, we look at the obstacle(s) and think it’s near impossible. That was me and the dam* dam I mentioned in my first blog.
The first time I went up this hill I kept asking the walkers breezing down how far it was to the top. I remember asking a British lady how she could do it. She replied: “You can do it, just put in a little Michael Jackson** and you’ll get there!” OK, I appreciated the vote of confidence but all I heard was ‘Beat It’ -- you have no business attempting this!! That first time, I didn’t get all the way to the top.
But I went back and back and yes, back again. I got to the point where I could slowly push myself... then the double stroller up to the dam, without saying dam*! But always, no matter how hard I thought I was pushing, my husband would be way ahead of me. I’d be heaving, doing my personal best; keeping my pace and eventually getting there.
That was months ago.
This past Wednesday, something had shifted. I power-hiked the dam WITH my husband, keeping his pace without feeling winded! His comment: Finally, we can hike together! The real thrill was getting to the top and jogging further up the hill to reach the golf course and continuing on down. I could hear MJ crooning -- ‘She’s Bad!’
OK, so this achievement, this event highlighted the other milestone I reached this week: 20 POUNDS DOWN, BABY! Right here in front of me, the journey is taking beautiful shape. Right now, there’s so much satisfaction. It’s called freedom. I can hike at a reasonable pace; run up stairs and inclines to fetch my son in record time; act like a grown-up 5-year-old at kindermusik by jumping up & down while jamming with my kids; enjoy a power-hike with hubby.... Absolute freedom is limitless!
A friend told me that her workout guru once said: “Nothing tastes as good as slim feels.” I would say “nothing tastes as good as strength & freedom feel.” Wow!
This is an amazing process. I’m still on the journey. But yes, ‘The (Wo)man in the Mirror’ has changed her ways -- “if you wanna make the world a better place, take a look at yourself and make that change” MJ counsels.
Most def.
**Apologies to those affected by my unabashed referral to MJ. I’m not even a fan... not really...
Friday, November 26, 2010
Gratitude
“Gratitude is much more than a verbal expression of thanks.
Action expresses more gratitude than speech.”
M.B.Eddy
Action: A thing done; a deed (Webster’s, 1828)
Deep words.
Gratitude is beyond saying ‘thanks’ -- it’s about DOING something.
OK the Thanksgiving holiday is a time to gather with loved ones and reflect on how amazing the year has been. AND Yes, it’s an opportunity to break some serious bread (and some waistlines:))! Or should I say, an excuse to do the latter!
The process began three months before the Holiday Health Challenge. It took going to the depths to realize that I was unique and here to live out who I was created to be. That was the real starting point. The different ‘roles’ and ‘titles’ that I’d worn were not me. Just stage acting. The true fire, exuberance, beauty, fulfillment, joy was really in acknowledging this identity and choosing to live it. This was huge for me. Huge. I was SO grateful to finally know this. How did I show my thanks? By DOING something about it. I was led to the right circumstances -- people, resources, knowledge, opportunities. All this started me on this path to living out the me I was always meant to be.
My deed: KEEP GOING.
Help others. Share what I’m learning.
Remain joyful.
O beautiful day!
Thursday, November 18, 2010
Obstacles
There’s this great...here it comes...TRAIL I walk with friends (NO, she didn’t! uh-huh, I did:)). Towards the end of it we meet this huge obstacle course that we always fantasize about: get a party of friends together and do it! Why? Because it’s adventurous, would stretch us and heck, it looks like fun!!
Life’s obstacles...? They definitely stretch us, they’re sometimes adventurous but are generally only fun when we look back at them.
My obstacle this week has been moving! Yes, the grind of packing, sorting, dusting, stuffing boxes and general chaos!
The stretch -- sticking to the health challenge schedule while packing.
So, I was trying to complete the 1,000 steps challenge (whoa!) after doing core exercises. I failed to count my initial attempt, but given the amount of sweat that suddenly appeared, I’d say it was 100. I continued on while a sweet but nagging little voice kept asking: Mommy, you done? My 3.5 year old was sitting, patiently watching me and thinking: Given the sweat and panting, she’s done. Surely, I can go home & get my hot dogs now!
350... (gasp) In a minute honey...370... Mommy, I show you (cue for: OK, enough now, let’s go!)...425... Mommy, there’s sister (his baby sister that was now getting in on the action)...550... MOMMY!!!...600! OK, I finally gave up. Saved by the kid! Running up and down for 1,000 steps seemed OK until I attempted it -- with added pressure from the little chorus! Big stretch. I may not have done 1,000, but I certainly felt a sense of accomplishment! Chomping hot dogs and stuffing more brown boxes followed.
The adventure -- keeping tabs on the food intake!! I thought I’d be ‘clever’ and eat steamed veggies & a protein in order to speed things up. WRONG!!! What happened was by Sunday I was hungry for TASTY food and ended up eating Thai for 3 days! (Portions were in check - I ate the same meal for those days). Still!! When I weighed in, the weight-loss wasn’t dramatic!! Since everything’s a mess at home, it’s been an adventure keeping the structure within the chaos! I’ve found eating Japanese salmon rolls a great solution: 110 calories and delicious! Also, I baked some veggies along with the protein - the spices and olive oil made all the difference!! I will probably have Thai again, but it won’t be due to deprivation -- just a convenient alternative.
The fun -- the joy of continuing to do core, hike, run and power walk with friends or with the kids. Just knowing that in the midst of the packing, dust, boxes, I could still make this a priority and get it done has been exhilarating!
OK -- off to my 7am workout before the movers come!
Trailwalker
Life’s obstacles...? They definitely stretch us, they’re sometimes adventurous but are generally only fun when we look back at them.
My obstacle this week has been moving! Yes, the grind of packing, sorting, dusting, stuffing boxes and general chaos!
The stretch -- sticking to the health challenge schedule while packing.
So, I was trying to complete the 1,000 steps challenge (whoa!) after doing core exercises. I failed to count my initial attempt, but given the amount of sweat that suddenly appeared, I’d say it was 100. I continued on while a sweet but nagging little voice kept asking: Mommy, you done? My 3.5 year old was sitting, patiently watching me and thinking: Given the sweat and panting, she’s done. Surely, I can go home & get my hot dogs now!
350... (gasp) In a minute honey...370... Mommy, I show you (cue for: OK, enough now, let’s go!)...425... Mommy, there’s sister (his baby sister that was now getting in on the action)...550... MOMMY!!!...600! OK, I finally gave up. Saved by the kid! Running up and down for 1,000 steps seemed OK until I attempted it -- with added pressure from the little chorus! Big stretch. I may not have done 1,000, but I certainly felt a sense of accomplishment! Chomping hot dogs and stuffing more brown boxes followed.
The adventure -- keeping tabs on the food intake!! I thought I’d be ‘clever’ and eat steamed veggies & a protein in order to speed things up. WRONG!!! What happened was by Sunday I was hungry for TASTY food and ended up eating Thai for 3 days! (Portions were in check - I ate the same meal for those days). Still!! When I weighed in, the weight-loss wasn’t dramatic!! Since everything’s a mess at home, it’s been an adventure keeping the structure within the chaos! I’ve found eating Japanese salmon rolls a great solution: 110 calories and delicious! Also, I baked some veggies along with the protein - the spices and olive oil made all the difference!! I will probably have Thai again, but it won’t be due to deprivation -- just a convenient alternative.
The fun -- the joy of continuing to do core, hike, run and power walk with friends or with the kids. Just knowing that in the midst of the packing, dust, boxes, I could still make this a priority and get it done has been exhilarating!
OK -- off to my 7am workout before the movers come!
Trailwalker
Friday, November 12, 2010
Self Worth Can't Be Weighed
"Self-worth can never be accurately weighed on another's scale," read my hot pink T-shirt. Profound words. Truthfully? I wore it for its fashionista value, rather than truly resonating with its message.
The words came to mean more and more as I matured (...I'm still in the process!!):
You cannot allow others to determine your worth. You have to find it for yourself - and claim it.
It was no coincidence that the conference organizers chose the words "weigh" and "scale" on T-shirts for college-age women. "Negative body image" and "women" can probably be found under the same definition in Wikipedia. I had a roommate who hardly ate; but I consistently saw "Reese's" wrappings in our trash bin. When I confronted her, she confessed that she was bulimic. She was just one of the many incredible women I met that were shackled by the imposed image of another's scale -- parents; boyfriends; peer groups.
Ok. What about my scale? Have I let others weigh it? Most def! "The bigger boned one", "The heavier set one", "Big, like her dad's sisters." I've heard it all. And honestly, I accepted it. Even when I was thinner there was a "fat girl" warring to bust out. Then my sister got me to look back at my pictures up until my first pregnancy. I wasn't big at all!! All this time I had allowed others to define me, when the evidence was right in front of me! Ding-ding: the false image that I have been lugging around for the past 3 years has never been me!! It was time to wake up; get on that scale, see MY weight and face up to it.
The numbers were... well, you know...:). But let me tell you what my scale told me this week: that I have lost 14 pounds since mid-October. So, in less than one full month I am a third away from my goal weight!
So, what have I been doing? Calorie counting baby! I told you about my chocolate muffins and choc chip cookies...mm-hhmm... I got the skinny on one cookie: 370 calories! That's a whole meal!! I'm consuming 1,300 calories a day, which is 350 per meal and 250 for snacks. Yes, the first week was rough! But low fat plain yoghurt helped stave off the hunger. I write down every morsel I put in my mouth, helping keep me on track! For exercise: 45min-1hour of core 3x a week; running/walking/hiking min. 1 hour 6x a week. It's fun, challenging and oh so satisfying.
Step by step... My self worth is on MY scale now - and I like what it's telling me!
The words came to mean more and more as I matured (...I'm still in the process!!):
You cannot allow others to determine your worth. You have to find it for yourself - and claim it.
It was no coincidence that the conference organizers chose the words "weigh" and "scale" on T-shirts for college-age women. "Negative body image" and "women" can probably be found under the same definition in Wikipedia. I had a roommate who hardly ate; but I consistently saw "Reese's" wrappings in our trash bin. When I confronted her, she confessed that she was bulimic. She was just one of the many incredible women I met that were shackled by the imposed image of another's scale -- parents; boyfriends; peer groups.
Ok. What about my scale? Have I let others weigh it? Most def! "The bigger boned one", "The heavier set one", "Big, like her dad's sisters." I've heard it all. And honestly, I accepted it. Even when I was thinner there was a "fat girl" warring to bust out. Then my sister got me to look back at my pictures up until my first pregnancy. I wasn't big at all!! All this time I had allowed others to define me, when the evidence was right in front of me! Ding-ding: the false image that I have been lugging around for the past 3 years has never been me!! It was time to wake up; get on that scale, see MY weight and face up to it.
The numbers were... well, you know...:). But let me tell you what my scale told me this week: that I have lost 14 pounds since mid-October. So, in less than one full month I am a third away from my goal weight!
So, what have I been doing? Calorie counting baby! I told you about my chocolate muffins and choc chip cookies...mm-hhmm... I got the skinny on one cookie: 370 calories! That's a whole meal!! I'm consuming 1,300 calories a day, which is 350 per meal and 250 for snacks. Yes, the first week was rough! But low fat plain yoghurt helped stave off the hunger. I write down every morsel I put in my mouth, helping keep me on track! For exercise: 45min-1hour of core 3x a week; running/walking/hiking min. 1 hour 6x a week. It's fun, challenging and oh so satisfying.
Step by step... My self worth is on MY scale now - and I like what it's telling me!
Friday, November 5, 2010
Moments
'First I was dying to finish my high school and start college;
And then I was dying to finish college and start working;
Then I was dying to marry and have children;
And then I was dying for my children to grow old enough so I could go back to work; But then I was dying to retire;
And now I am dying...
And suddenly I realized I forgot to live" Anonymous
Moments.
Ok, so I'm running or power walking up a hill and I let my mind wander -- thinner thighs; ohhh when will this be over; will I even make it; this is killing me...-- totally forgetting all the incredible glory around me! Then I realize: Hold up, where was I? Sleeping?
Sleep-running. Sleep-walking. Chasing after the big goal without taking in what is happening NOW.
Sometimes being awake, i.e. living for me is just breathing and "one foot in front of the other" is what I need. But I'm there. Present. Trudging uphill, but knowing that I am fully enriched and rewarded for sticking with it.
Today I ran in the rain. That focus is all it took...besides, Bono insisting, IT'S A BEAUTIFUL DAY, in my ear! Funny, I took faster steps everytime he reminded me of that! But I took it in. Step-by-step I rejoiced in the freedom and ability to be out there, running in the rain.
After hiking for about 6 miles with two lovely friends yesterday, I felt the same sense of satisfaction. In those moments I was able to take in the tiny, bright yellow flowers greeting the morning glory. Bono didn't have to remind me. EVERYTHING around me screamed it loud and clear!
OK, so I will be more beautiful, more satisfied, more fulfilled, a better wife, mother, friend, sister after I reach my goal weight right? To me, I would have missed the present moments that are the real transformation: persevering, impregnable, expanding beyond my comfort zone (climbing children's monkey bars - petrified but unharmed!!:)).
The ability to experience the beauty, satisfaction, fulfillment, wholeness is NOW. Because beneath all the fictitious layers I've lathered myself in (hhmm lather... batter...), I am still awesome. Today. And man, what fun to see myself stretch and commit. I saw that today. Now. I'm living it. And heck, I am Loving it.
Trailwalker
And then I was dying to finish college and start working;
Then I was dying to marry and have children;
And then I was dying for my children to grow old enough so I could go back to work; But then I was dying to retire;
And now I am dying...
And suddenly I realized I forgot to live" Anonymous
Moments.
Ok, so I'm running or power walking up a hill and I let my mind wander -- thinner thighs; ohhh when will this be over; will I even make it; this is killing me...-- totally forgetting all the incredible glory around me! Then I realize: Hold up, where was I? Sleeping?
Sleep-running. Sleep-walking. Chasing after the big goal without taking in what is happening NOW.
Sometimes being awake, i.e. living for me is just breathing and "one foot in front of the other" is what I need. But I'm there. Present. Trudging uphill, but knowing that I am fully enriched and rewarded for sticking with it.
Today I ran in the rain. That focus is all it took...besides, Bono insisting, IT'S A BEAUTIFUL DAY, in my ear! Funny, I took faster steps everytime he reminded me of that! But I took it in. Step-by-step I rejoiced in the freedom and ability to be out there, running in the rain.
After hiking for about 6 miles with two lovely friends yesterday, I felt the same sense of satisfaction. In those moments I was able to take in the tiny, bright yellow flowers greeting the morning glory. Bono didn't have to remind me. EVERYTHING around me screamed it loud and clear!
OK, so I will be more beautiful, more satisfied, more fulfilled, a better wife, mother, friend, sister after I reach my goal weight right? To me, I would have missed the present moments that are the real transformation: persevering, impregnable, expanding beyond my comfort zone (climbing children's monkey bars - petrified but unharmed!!:)).
The ability to experience the beauty, satisfaction, fulfillment, wholeness is NOW. Because beneath all the fictitious layers I've lathered myself in (hhmm lather... batter...), I am still awesome. Today. And man, what fun to see myself stretch and commit. I saw that today. Now. I'm living it. And heck, I am Loving it.
Trailwalker
Monday, November 1, 2010
Paradigm Shifts
Ok, Paradigm shifts....
Last week I mentioned that this is when everything changes - in my case from driving a car as a means of transportation to walking. According to Allwords.com a paradigm is “a system of assumptions, concepts, values, and practices that constitutes a way of viewing reality.”
So when this view of reality shifts do you adapt or hold on with all you got?
When it was suggested that the best way to lock in 3 miles = 5 kms was to walk to and from the ferry terminal from our apartment - I thought, Sure, doable.
I got dressed, put on my make-up, cute shoes & all and looked at my watch... 13 minutes. T o w a l k. “Take the bus”, my sweet, logical mind said. “You can’t be late.”
“But you’ve committed to changing your practices,” my hard-lined, clear thought countered.
OK, let’s do it.
Everything’s fine. I’m power-walking with my husband, who kindly accompanied me. Then I see the ferry... off in the distance... I have 5 mins left. And there’s what seems like an eternal stretch of sand in front of me.
“You can’t make it. Forget it.”
“Yes you can. Run maybe?”
Then my husband verbalizes it: We just have to run.
OK, there I go -- a red blur in sandals PANTING my way across the beach -- j u s t t r y i n g t o m a k e i t t o t h e p i e r...
Across seas of cool peeps chilling with their lattes I panted, grunted, sweated -- hubby clutching my hand for the last stretch. Then the clock said it all:
Time to departure: 00:02 mins
I couldn’t believe it! I had been convinced that this was a true mission impossible... (I’ll spare you my written rendition of the theme song!) But right there - not only was it possible, but I had 2 minutes to spare!!
I knew then that I had turned a corner. I’d made a total commitment to a health challenge from which there was no turning back. That even though some goals would seem impossible, they actually were attainable realities. My new reality. And I was in it. All in.
I ran 5 miles = 8 kms today. Yup, I’m all in.
Trailwalker
Last week I mentioned that this is when everything changes - in my case from driving a car as a means of transportation to walking. According to Allwords.com a paradigm is “a system of assumptions, concepts, values, and practices that constitutes a way of viewing reality.”
So when this view of reality shifts do you adapt or hold on with all you got?
When it was suggested that the best way to lock in 3 miles = 5 kms was to walk to and from the ferry terminal from our apartment - I thought, Sure, doable.
I got dressed, put on my make-up, cute shoes & all and looked at my watch... 13 minutes. T o w a l k. “Take the bus”, my sweet, logical mind said. “You can’t be late.”
“But you’ve committed to changing your practices,” my hard-lined, clear thought countered.
OK, let’s do it.
Everything’s fine. I’m power-walking with my husband, who kindly accompanied me. Then I see the ferry... off in the distance... I have 5 mins left. And there’s what seems like an eternal stretch of sand in front of me.
“You can’t make it. Forget it.”
“Yes you can. Run maybe?”
Then my husband verbalizes it: We just have to run.
OK, there I go -- a red blur in sandals PANTING my way across the beach -- j u s t t r y i n g t o m a k e i t t o t h e p i e r...
Across seas of cool peeps chilling with their lattes I panted, grunted, sweated -- hubby clutching my hand for the last stretch. Then the clock said it all:
Time to departure: 00:02 mins
I couldn’t believe it! I had been convinced that this was a true mission impossible... (I’ll spare you my written rendition of the theme song!) But right there - not only was it possible, but I had 2 minutes to spare!!
I knew then that I had turned a corner. I’d made a total commitment to a health challenge from which there was no turning back. That even though some goals would seem impossible, they actually were attainable realities. My new reality. And I was in it. All in.
I ran 5 miles = 8 kms today. Yup, I’m all in.
Trailwalker
Monday, October 25, 2010
Trailwalker Takes on the Challenge
Wow! I'm finally doing this! I hope you're as thrilled as I am to hear me share my inner most thoughts and inspirations and insights. To give you a real window into my 'mind'; to understand why I do things and what I expect out of life. NOOOTTT!!! I know I'll share a lot but heck, who REALLY knows if what they hear in their heads is really them -- often it's not. That's been my experience anyway.
"Fat" "Out of control" "Loser" "Can't do it" "Stuck" are some of the tapes I've heard from time to time. Especially after the many changes in my life...oh yeah, I heard those tapes.
And so did I act contrary to those tapes? NO, I just went with it.
The reason being that I was feeling heavy in thought. Labored by the responsibility of caring for a toddler and infant; being in a new country; trying to create a home here; not thinking past how I fit into this new paradigm shift --- as a friend said, a shift from driving in a car as a means of transportation, to our feet being our only means of transportation. All these changes that were just happening without my mental reconciliation. Understanding what was happening and how to completely adjust to it. So I just felt heavy. Labored.
Being that's not my natural state of mind, I knew I had to do something about it. Just had to. I started off small, without making too many changes -- started pushing the double stroller instead of dragging it onto the bus. Started walking the dam*-dam:) (you'll hear more about that later on). But I didn't change my diet. My safety net. My fall-to guy. Why? I knew this friend. This was nothing new: heck, double chocolate muffins followed me everywhere -- whatever continent. My friend. My safety net. Everything else needed adjusting to. NOT THIS, SO I HUNG ON!!!
When I realized that man, I only have about 12kgs to go, it suddenly dawned on me... I can actually do this. I asked myself: how would it feel to deal with this and then look at the rest -- what next? what purpose? what career involving work at home and out of them home? who do I want to be within this paradigm shift? It suddenly all seemed within reach. It really did.
SO I thought: bring on the fitness challenge!!!
I'm on this path and am excited about reaching this first summit. I have lost 4kgs thus far. We'll see how much more tomorrow. I'm feeling energetic, freer and yes, lighter. The light is beginning to dawn and it is spectacular!
'til next week...
Trailwalker
"Fat" "Out of control" "Loser" "Can't do it" "Stuck" are some of the tapes I've heard from time to time. Especially after the many changes in my life...oh yeah, I heard those tapes.
And so did I act contrary to those tapes? NO, I just went with it.
The reason being that I was feeling heavy in thought. Labored by the responsibility of caring for a toddler and infant; being in a new country; trying to create a home here; not thinking past how I fit into this new paradigm shift --- as a friend said, a shift from driving in a car as a means of transportation, to our feet being our only means of transportation. All these changes that were just happening without my mental reconciliation. Understanding what was happening and how to completely adjust to it. So I just felt heavy. Labored.
Being that's not my natural state of mind, I knew I had to do something about it. Just had to. I started off small, without making too many changes -- started pushing the double stroller instead of dragging it onto the bus. Started walking the dam*-dam:) (you'll hear more about that later on). But I didn't change my diet. My safety net. My fall-to guy. Why? I knew this friend. This was nothing new: heck, double chocolate muffins followed me everywhere -- whatever continent. My friend. My safety net. Everything else needed adjusting to. NOT THIS, SO I HUNG ON!!!
When I realized that man, I only have about 12kgs to go, it suddenly dawned on me... I can actually do this. I asked myself: how would it feel to deal with this and then look at the rest -- what next? what purpose? what career involving work at home and out of them home? who do I want to be within this paradigm shift? It suddenly all seemed within reach. It really did.
SO I thought: bring on the fitness challenge!!!
I'm on this path and am excited about reaching this first summit. I have lost 4kgs thus far. We'll see how much more tomorrow. I'm feeling energetic, freer and yes, lighter. The light is beginning to dawn and it is spectacular!
'til next week...
Trailwalker
Wednesday, September 29, 2010
Time to exercise, eat well and ditch the excuse of 'no time'
By Nanci Hellmich, USA TODAY
When it comes to the excuses people give for not eating healthfully and exercising regularly, best-selling author and motivational speaker Bill Phillips has heard them all.
But the one he hears over and over again is: "I don't have time."
People say they don't have time to exercise. They don't have time to grocery shop and cook healthful meals. They don't have time to eat right. They don't have time to think about their weight.
"It doesn't matter who they are, they are convinced they don't have time," says Phillips, 45, author of the 1999 best-seller Body-for-Life and his new book, titled Transformation.
Phillips has been helping people lose weight and shape up for 20 years.
"What I teach people," he says, "is that one great reason for getting healthy overrides a dozen excuses."
The motivation for giving up your excuses is often right in front of your nose. For many people, it's as obvious as wanting to stay healthy for their spouse, kids, grandkids, nieces, nephews and themselves, Phillips says.
Some may have medical fears, such as diabetes or heart disease, or they may be approaching a landmark birthday such as their 50th, says Dawn Jackson Blatner, a registered dietitian in Chicago and author of The Flexitarian Diet.
DIETITIAN DAWN: Must-eat fall foods
The people who are most successful at changing their lives don't want to be the victim of their own excuses anymore and decide to take immediate action — even simple things, such as drinking water instead of regular soda, getting up earlier to walk and using the nutrition information from their favorite restaurants, she says.
Phillips says when you give up your excuses, you take responsibility for your own life. "Most every transformation I've witnessed over the years was preceded by a dramatic increase of self-responsibility." Individuals have to accept the fact that they need to "pilot" their own lives, he says.
Instead of using lack of time as an excuse, people have to schedule the time they need to exercise and cook healthful meals, just as they schedule a doctor's appointment, business meeting or lunch with a friend, he says. "There's always an opportunity to make time."
Blatner says excuses can be overcome by thinking about them in a new way.
For instance, take the excuse that you don't have time to exercise.
Think instead: It's possible to walk 10 minutes several times a day.
Or take the excuse that you don't have time to cook.
Think instead: It doesn't take that much skill, fancy recipes or a lot of time to put together a quick, healthful meal such as barbecue chicken, a whole-grain bun and a simple salad, Blatner says.
"You just have to get back to basics with real food."
By Nanci Hellmich, USA TODAY
When it comes to the excuses people give for not eating healthfully and exercising regularly, best-selling author and motivational speaker Bill Phillips has heard them all.
But the one he hears over and over again is: "I don't have time."
People say they don't have time to exercise. They don't have time to grocery shop and cook healthful meals. They don't have time to eat right. They don't have time to think about their weight.
"It doesn't matter who they are, they are convinced they don't have time," says Phillips, 45, author of the 1999 best-seller Body-for-Life and his new book, titled Transformation.
Phillips has been helping people lose weight and shape up for 20 years.
"What I teach people," he says, "is that one great reason for getting healthy overrides a dozen excuses."
The motivation for giving up your excuses is often right in front of your nose. For many people, it's as obvious as wanting to stay healthy for their spouse, kids, grandkids, nieces, nephews and themselves, Phillips says.
Some may have medical fears, such as diabetes or heart disease, or they may be approaching a landmark birthday such as their 50th, says Dawn Jackson Blatner, a registered dietitian in Chicago and author of The Flexitarian Diet.
DIETITIAN DAWN: Must-eat fall foods
The people who are most successful at changing their lives don't want to be the victim of their own excuses anymore and decide to take immediate action — even simple things, such as drinking water instead of regular soda, getting up earlier to walk and using the nutrition information from their favorite restaurants, she says.
Phillips says when you give up your excuses, you take responsibility for your own life. "Most every transformation I've witnessed over the years was preceded by a dramatic increase of self-responsibility." Individuals have to accept the fact that they need to "pilot" their own lives, he says.
Instead of using lack of time as an excuse, people have to schedule the time they need to exercise and cook healthful meals, just as they schedule a doctor's appointment, business meeting or lunch with a friend, he says. "There's always an opportunity to make time."
Blatner says excuses can be overcome by thinking about them in a new way.
For instance, take the excuse that you don't have time to exercise.
Think instead: It's possible to walk 10 minutes several times a day.
Or take the excuse that you don't have time to cook.
Think instead: It doesn't take that much skill, fancy recipes or a lot of time to put together a quick, healthful meal such as barbecue chicken, a whole-grain bun and a simple salad, Blatner says.
"You just have to get back to basics with real food."
Tuesday, September 14, 2010
Celebrate ALL successes! Here is a celebration of Dawna's success and cheers to her continued success!
"Since I started With-U, I have lost a total of 37lbs. It is only a small portion of what I have to lose but at least I am on my way. I heard a saying by Joyce Meyer once a few years back... “I am not where I need to be, but thank God I am not where I used to be. I'm OK and I'm on my way!” That is kind of how I feel about this journey that I started in April of this year. Granted when you are on a "bumpy" road, you will fall many times, which I have. But you learn to pick yourself up and dust yourself off and set back on the journey. It doesn't matter how long it takes to get there but the fact that you did make it there. My goal is far away, but one day, I will make it.
This time through on this journey between my doctor visits, With-U and the support of friends/family I am learning to make this weight loss/exercise a lifetime/lifestyle change. I am making better choices than I have in the past. It is that support and accountability that will help get me to my goal as well. :)"
"Since I started With-U, I have lost a total of 37lbs. It is only a small portion of what I have to lose but at least I am on my way. I heard a saying by Joyce Meyer once a few years back... “I am not where I need to be, but thank God I am not where I used to be. I'm OK and I'm on my way!” That is kind of how I feel about this journey that I started in April of this year. Granted when you are on a "bumpy" road, you will fall many times, which I have. But you learn to pick yourself up and dust yourself off and set back on the journey. It doesn't matter how long it takes to get there but the fact that you did make it there. My goal is far away, but one day, I will make it.
This time through on this journey between my doctor visits, With-U and the support of friends/family I am learning to make this weight loss/exercise a lifetime/lifestyle change. I am making better choices than I have in the past. It is that support and accountability that will help get me to my goal as well. :)"
Tuesday, August 3, 2010
Continue to help us give money to good causes!
As we head into the half way mark of the challenge, some of you might be asking why you’re still motivated to make the time and effort to complete the POG’s. So let me remind you why it’s important that you follow through for you!
Reason 1
Firstly, Team Precision Fitness and The OC 6 were the top teams to recruit new participants for their respective pre-registered charities - Ocean Community YMCA Reach Out to Youth and The National Hispanic Business Womens Association – a check for 25% of your registrations is on its way to the charities. (Please note that charities needed to be pre-registered and new registrations for MOS were counted). An additional 5% is up for prizes plus With-U is donating an amount equal to 30% of total registrations - this means we’re giving away 60% of TOTAL NEW REGISTRATIONS FOR MOS! We had several pre-registered charities that your team may have submitted or you can select from the list of choices that we have if your team is a drawing winner tomorrow.
Reason 2
You – you feel better when you’re healthy.
You – you feel better when you’ve exercised.
You – you feel better when you’re not stuffed with junk food.
You – you feel better when you glide into your pants rather than vacuum pack yourself in.
You – your body has more energy when you’re eating healthy and exercising.
You – BECAUSE YOU MATTER!!
AND, bonus – there is a prize at the end for the team with the GREATEST TOTAL WEIGHT LOST! (to be donated to a pre-registered charity.)
Reason 3
You might be doing your first 5k, 10k or ½ marathon run or walk – so don’t skip out on the training. Every little bit counts towards your success over labor day weekend virtual race!
Reason 4
If you and your team hit 80% you qualify for the prize drawing tomorrow which you can donate to a pre-registered charity(one that was registered before the start of the challenge) or one from our list. You will be helping others while helping yourself feel good – it’s a win-win.
Reason 5
Because you signed up with a team! You are one of several, so don’t let them down. Support each other – this is a key to your success!! Post in the discussion group or With-U facebook. Tell your team what you’re doing and commit to making the changes that will help you towards your goals. Ask questions of your trainers in the discussion board – this is where they can answer them. We can help you if you tell us what you’re struggling with!
We’re still taking entrants – via the discussion group technical questions section – for any bugs in the new system. So far Tracy M, Lisa F and Craig M have found some bugs that we’ve already rectified. They will all be entered into a drawing to be held the last week of the challenge.
Reason 1
Firstly, Team Precision Fitness and The OC 6 were the top teams to recruit new participants for their respective pre-registered charities - Ocean Community YMCA Reach Out to Youth and The National Hispanic Business Womens Association – a check for 25% of your registrations is on its way to the charities. (Please note that charities needed to be pre-registered and new registrations for MOS were counted). An additional 5% is up for prizes plus With-U is donating an amount equal to 30% of total registrations - this means we’re giving away 60% of TOTAL NEW REGISTRATIONS FOR MOS! We had several pre-registered charities that your team may have submitted or you can select from the list of choices that we have if your team is a drawing winner tomorrow.
Reason 2
You – you feel better when you’re healthy.
You – you feel better when you’ve exercised.
You – you feel better when you’re not stuffed with junk food.
You – you feel better when you glide into your pants rather than vacuum pack yourself in.
You – your body has more energy when you’re eating healthy and exercising.
You – BECAUSE YOU MATTER!!
AND, bonus – there is a prize at the end for the team with the GREATEST TOTAL WEIGHT LOST! (to be donated to a pre-registered charity.)
Reason 3
You might be doing your first 5k, 10k or ½ marathon run or walk – so don’t skip out on the training. Every little bit counts towards your success over labor day weekend virtual race!
Reason 4
If you and your team hit 80% you qualify for the prize drawing tomorrow which you can donate to a pre-registered charity(one that was registered before the start of the challenge) or one from our list. You will be helping others while helping yourself feel good – it’s a win-win.
Reason 5
Because you signed up with a team! You are one of several, so don’t let them down. Support each other – this is a key to your success!! Post in the discussion group or With-U facebook. Tell your team what you’re doing and commit to making the changes that will help you towards your goals. Ask questions of your trainers in the discussion board – this is where they can answer them. We can help you if you tell us what you’re struggling with!
We’re still taking entrants – via the discussion group technical questions section – for any bugs in the new system. So far Tracy M, Lisa F and Craig M have found some bugs that we’ve already rectified. They will all be entered into a drawing to be held the last week of the challenge.
Monday, June 28, 2010
Health Care Reform Means Good News For Corporate Wellness
We keep hearing about the obesity crisis in America coupled with the increasing cost of health care. Now it’s time for the good news. The new health care reform legislation (including initiatives to provide incentives for corporations to generate a healthier, more active American workforce) has created a win-win situation for employees, employers, and fitness professionals.
What does this new legislation provide? Small businesses can apply for government grants of up to $50,000 over three years, or up to 50 percent of the total cost to implement a wellness program.
How does a business qualify? The business must have 100 or fewer employees who work 25 hours or more a week.
Why implement a health plan? A wealth of statistics indicate that healthy workers are more productive, visit their doctors less, are absent from work less, are more energetic, and are more engaged in their jobs.
Gregory Florez, chief executive officer and founder of First Fitness, Inc., and Fit Advisor.com explains, “A lot of health care programs are becoming more consumer-directed and there is a greater reliance on the employees to take care of their health, and as such, they are being rewarded with money, days off and other incentives to become more active.” Aside from these extrinsic motivators, the health plan should be fun, emphasize group activities and accountability, and when possible, should include some friendly competition.
For more information visit:
What does this new legislation provide? Small businesses can apply for government grants of up to $50,000 over three years, or up to 50 percent of the total cost to implement a wellness program.
How does a business qualify? The business must have 100 or fewer employees who work 25 hours or more a week.
Why implement a health plan? A wealth of statistics indicate that healthy workers are more productive, visit their doctors less, are absent from work less, are more energetic, and are more engaged in their jobs.
Gregory Florez, chief executive officer and founder of First Fitness, Inc., and Fit Advisor.com explains, “A lot of health care programs are becoming more consumer-directed and there is a greater reliance on the employees to take care of their health, and as such, they are being rewarded with money, days off and other incentives to become more active.” Aside from these extrinsic motivators, the health plan should be fun, emphasize group activities and accountability, and when possible, should include some friendly competition.
For more information visit:
http://www.acefitness.org/article/3060/?utm_source=Pro+News&utm_medium=email&utm_term=June+2010&utm_campaign=Pro+News&CMP=EMC-ProNews_0610
Wednesday, June 2, 2010
Celebrate National Running Day!
I just got home from my run and expected to see droves of people pounding the pavement out there with me. After all, isn’t today supposed to be the biggest training day of the year for a runner? I was disappointed to see nothing more than the usual Wednesday night crowd on this beautiful, breezy National Running Day. I was even more disappointed that I missed out on all of the killer sales that the running stores were having today, but my running partner and I did enjoy a feel-good run (to clarify, the “feel good” part comes after the run, but it’s so worth it). I hope you have a running partner too- they make a world of difference!
National Running Day is described as “a national initiative of the major organizations within the running industry to join forces in an unprecedented unified effort to nationally promote running as a healthy, easy, and accessible form of exercise. From New York to San Diego, the day will celebrate the benefits of running as part of a healthy and active lifestyle aimed at combating some of today’s most pressing health issues.” If you missed National Running Day, no sweat (pun intended)- make up for it tomorrow. Heck, why not buy yourself a new pair of running shoes in honor of the special day (I’ll take any excuse I can get). Grab a buddy and get out there and celebrate!
National Running Day is described as “a national initiative of the major organizations within the running industry to join forces in an unprecedented unified effort to nationally promote running as a healthy, easy, and accessible form of exercise. From New York to San Diego, the day will celebrate the benefits of running as part of a healthy and active lifestyle aimed at combating some of today’s most pressing health issues.” If you missed National Running Day, no sweat (pun intended)- make up for it tomorrow. Heck, why not buy yourself a new pair of running shoes in honor of the special day (I’ll take any excuse I can get). Grab a buddy and get out there and celebrate!
Wednesday, May 26, 2010
10 More Days to Re-evaluate, Rework Your Solution & Try Again
So WOW participants – a week and a half more to go!! What if you aren’t cutting it as CEO? And you have the following questions running through your mind – There are still areas of opportunity so do I still get to hire myself the final week? What if I’m still trying to fix the challenges in the department of exercise and sleep or whatever?
All these are legitimate questions. Think about this: Even the most successful companies have issues they’re continuously working at. Even organizations whose foundation is based on pure science or math are always trying to solve problems. Scientists try one method with an intended outcome and if that doesn’t work, they rework the solution, put a new plan in place and try it again. This is no different for you as you try to work through the daily task of managing your quality of life.
Being a CEO is tough business – I guess that’s why they get paid the big bucks. But being your own CEO pays zippo, zero, nothing – or is that really the case? Nope – what we’ve tried to highlight in this incentive program is that being your own CEO of QOL and being a good one pays off big time – you can add years to your life – PRICELESS! You cannot purchase years of your life! Additionally there are numerous costs that are associated with unhealthy lifestyles but the greatest cost is the intangible quality of life – the ykky(real emotion), depressed, unhealthy, unhappy emotions that are associated with you not feeling good about yourself.
So, CEO’s back to work we go. If a plan isn’t working and it’s something you’ve tried several times, take a closer look at what the repetitive pitfalls might be – rework your solution and try again. But, don’t give up – there is no one else who can do this job better than you. You are the best person for the job! You have the best skills! You can do this!! So for the next 10 days be the best CEO of QOL that you can be – that is why this is called WOW – working on wellness – we will always be working on our wellness!
All these are legitimate questions. Think about this: Even the most successful companies have issues they’re continuously working at. Even organizations whose foundation is based on pure science or math are always trying to solve problems. Scientists try one method with an intended outcome and if that doesn’t work, they rework the solution, put a new plan in place and try it again. This is no different for you as you try to work through the daily task of managing your quality of life.
Being a CEO is tough business – I guess that’s why they get paid the big bucks. But being your own CEO pays zippo, zero, nothing – or is that really the case? Nope – what we’ve tried to highlight in this incentive program is that being your own CEO of QOL and being a good one pays off big time – you can add years to your life – PRICELESS! You cannot purchase years of your life! Additionally there are numerous costs that are associated with unhealthy lifestyles but the greatest cost is the intangible quality of life – the ykky(real emotion), depressed, unhealthy, unhappy emotions that are associated with you not feeling good about yourself.
So, CEO’s back to work we go. If a plan isn’t working and it’s something you’ve tried several times, take a closer look at what the repetitive pitfalls might be – rework your solution and try again. But, don’t give up – there is no one else who can do this job better than you. You are the best person for the job! You have the best skills! You can do this!! So for the next 10 days be the best CEO of QOL that you can be – that is why this is called WOW – working on wellness – we will always be working on our wellness!
Wednesday, May 19, 2010
Are Our Big Larders Contributing to our Lard Asses? (Ass as in donkey!)
lar•der (lärdr)
n.
1. A place, such as a pantry or cellar, where food is stored.
2. A supply of food.
Are our big larders contributing to our lard asses (ass as in donkey!)
I’ve been observing a new culture the past few weeks and one thing that is glaringly apparent to me is the contrast of lean vs. overweight/obese people here (Hong Kong) vs. USA. Now this is not a scientifically conducted observation but merely my own humble opinion. I did research the stats and they indicate that there has been a double digit increase in overweight men in Hong Kong central over the past decade but still statistics reveal the numbers are less than those in the US. The norm in Discovery Bay lends itself to lean and fit and I got to thinking about what might make it easier for people to live healthier lifestyles. I met a woman from the UK the other day and she told me she has lost over 30lbs in the last 6 months since moving here – she is now a healthy weight. This is my non-scientific summation:
1. Walking - I walk about an extra 5 miles a day – walk the dog (because I no longer have a back yard), walk to the store, the bus, the subway, the club house – you get the picture – everywhere.
2. Space - because the kitchens are generally a lot smaller there is a lot less storage space to store miscellaneous food. I shop daily for dinner and have some staples for breakfast but otherwise I keep no snacks or “extra’s” on hand.
3. Cost of food – most junk food is westernized and tends to be more expensive, especially if you buy US/UK/Auz brands. Veggies, fruits and fresh meats and fish are way less. If you’re watching a budget it makes the choices very easy – eat fresh, eat local, eat healthy. Visit your local farmers market.
4. Eating out – most people have help with cooking and tend to eat at home in DB – I have a feeling that may not be the case in HK because their kitchens, in general, are way smaller.
5. Exercise –the kids have mandatory PE in school – sometimes for as much as 3 hours and school sports are included in their curriculum. There are tons of clubs for adults – rugby, multi-sports, kayaking, rowing, hiking etc. It makes working out a fun activity rather than a chore.
6. Planning – I’ve given this a great deal of thought – I always say have a plan. But maybe we need to reconsider what that means – does it mean stocking up on a bunch of food without a specific meal in mind. Since I shop just for a day, I know exactly what I will eat and it’s a different kind of planning.
7. TV – where do I get the extra time to shop and walk? Well I barely watch any TV despite the fact that it was one of the first things we got squared away. And guess what – the world still turns even though I have no idea who won idol. I catch up on the news and other stuff on my iPad (THANKS AGAIN!) on the subway, train or just go out for a coffee and hang out reading.
So these are the top 7 reasons that I believe are fantastic behavioral changes. They’re simple, uncomplicated and fun! When I think about how much food I would toss each week because I “planned” and then went out instead, I’m embarrassed. I do believe that by stocking our larders less we have a great shot at reducing our lard asses. :)
Happy sleep week CEO’s! I have to admit that this week I will not be able to hire myself because I did not get to sleep on time because I was writing the blog! :)
n.
1. A place, such as a pantry or cellar, where food is stored.
2. A supply of food.
Are our big larders contributing to our lard asses (ass as in donkey!)
I’ve been observing a new culture the past few weeks and one thing that is glaringly apparent to me is the contrast of lean vs. overweight/obese people here (Hong Kong) vs. USA. Now this is not a scientifically conducted observation but merely my own humble opinion. I did research the stats and they indicate that there has been a double digit increase in overweight men in Hong Kong central over the past decade but still statistics reveal the numbers are less than those in the US. The norm in Discovery Bay lends itself to lean and fit and I got to thinking about what might make it easier for people to live healthier lifestyles. I met a woman from the UK the other day and she told me she has lost over 30lbs in the last 6 months since moving here – she is now a healthy weight. This is my non-scientific summation:
1. Walking - I walk about an extra 5 miles a day – walk the dog (because I no longer have a back yard), walk to the store, the bus, the subway, the club house – you get the picture – everywhere.
2. Space - because the kitchens are generally a lot smaller there is a lot less storage space to store miscellaneous food. I shop daily for dinner and have some staples for breakfast but otherwise I keep no snacks or “extra’s” on hand.
3. Cost of food – most junk food is westernized and tends to be more expensive, especially if you buy US/UK/Auz brands. Veggies, fruits and fresh meats and fish are way less. If you’re watching a budget it makes the choices very easy – eat fresh, eat local, eat healthy. Visit your local farmers market.
4. Eating out – most people have help with cooking and tend to eat at home in DB – I have a feeling that may not be the case in HK because their kitchens, in general, are way smaller.
5. Exercise –the kids have mandatory PE in school – sometimes for as much as 3 hours and school sports are included in their curriculum. There are tons of clubs for adults – rugby, multi-sports, kayaking, rowing, hiking etc. It makes working out a fun activity rather than a chore.
6. Planning – I’ve given this a great deal of thought – I always say have a plan. But maybe we need to reconsider what that means – does it mean stocking up on a bunch of food without a specific meal in mind. Since I shop just for a day, I know exactly what I will eat and it’s a different kind of planning.
7. TV – where do I get the extra time to shop and walk? Well I barely watch any TV despite the fact that it was one of the first things we got squared away. And guess what – the world still turns even though I have no idea who won idol. I catch up on the news and other stuff on my iPad (THANKS AGAIN!) on the subway, train or just go out for a coffee and hang out reading.
So these are the top 7 reasons that I believe are fantastic behavioral changes. They’re simple, uncomplicated and fun! When I think about how much food I would toss each week because I “planned” and then went out instead, I’m embarrassed. I do believe that by stocking our larders less we have a great shot at reducing our lard asses. :)
Happy sleep week CEO’s! I have to admit that this week I will not be able to hire myself because I did not get to sleep on time because I was writing the blog! :)
Thursday, May 13, 2010
Voices in the head of a traveling CEO
As the founder of With-U, I am an active participant in the challenges. Why? Because I believe they are one of the easiest ways to help me stay the course. My team provides me accountability and motivation that makes me think about my decisions even in an unstructured environment.
Most recently I’ve moved to Hong Kong and some of the proverbial travel pitfalls presented themselves. Below I listed the usual suspects that called my name and tips on how to work around them:
1. Auntie Annie’s – the smell of fresh pretzels laced in sugar can be overwhelming tantalizing. Instead of Auntie calling my name gently, I hear her say – “Eat me, I taste nice, I guarantee large thighs.” Now if that doesn’t stop you in your tracks.
2. Those desserts on the long flights – “I’m yummy in your tummy because I can easily add a yard of lard.” That voice over rang loud and clear.
3. Now the liquids that are free on the international flights or those warm, comforting bars with the sports channels – “alcohol and nacho’s – they deliver a large butt on the go.”
4. No sleep, time zone changes all make exercise tough so lying in bed this is what might go through your head – “I’m so tired, I don’t want to get up, it’s too cold to workout outside, I don’t have a program.” The list is long but really what you need to hear – “If I lie here, I won’t despair at my enlarging rear. Instead, get up and get energized with my smoking hot thighs.” Ok so maybe I’m exaggerating that I have “smoking hot thighs” but I can pretend.
5. I don’t have control over what I eat or know the calories in the restaurants – think basic foods and appetizer sizes. One easy way to help you travel more easily (especially if you’re female – ladies you know what I mean) is to think fiber intake – know your fiber amounts and select meals that are laden in fiber – your body will thank you for it!
Changing behaviors requires changing the recordings that play over and over in your head. Find a new tune to replace the old songs that you’ve become used to.
Find a routine that will work for you when you’re out of your comfort zone and drown out the old songs that may not lend themselves to you feeling great. As CEO, figure out the excuses and then a plan to mitigate those excuses running your life.
I look forward to sharing more tips and challenges with you in the upcoming challenges. Like you, I have all the same struggles and issues but I know if I can overcome these so can you!
Most recently I’ve moved to Hong Kong and some of the proverbial travel pitfalls presented themselves. Below I listed the usual suspects that called my name and tips on how to work around them:
1. Auntie Annie’s – the smell of fresh pretzels laced in sugar can be overwhelming tantalizing. Instead of Auntie calling my name gently, I hear her say – “Eat me, I taste nice, I guarantee large thighs.” Now if that doesn’t stop you in your tracks.
2. Those desserts on the long flights – “I’m yummy in your tummy because I can easily add a yard of lard.” That voice over rang loud and clear.
3. Now the liquids that are free on the international flights or those warm, comforting bars with the sports channels – “alcohol and nacho’s – they deliver a large butt on the go.”
4. No sleep, time zone changes all make exercise tough so lying in bed this is what might go through your head – “I’m so tired, I don’t want to get up, it’s too cold to workout outside, I don’t have a program.” The list is long but really what you need to hear – “If I lie here, I won’t despair at my enlarging rear. Instead, get up and get energized with my smoking hot thighs.” Ok so maybe I’m exaggerating that I have “smoking hot thighs” but I can pretend.
5. I don’t have control over what I eat or know the calories in the restaurants – think basic foods and appetizer sizes. One easy way to help you travel more easily (especially if you’re female – ladies you know what I mean) is to think fiber intake – know your fiber amounts and select meals that are laden in fiber – your body will thank you for it!
Changing behaviors requires changing the recordings that play over and over in your head. Find a new tune to replace the old songs that you’ve become used to.
Find a routine that will work for you when you’re out of your comfort zone and drown out the old songs that may not lend themselves to you feeling great. As CEO, figure out the excuses and then a plan to mitigate those excuses running your life.
I look forward to sharing more tips and challenges with you in the upcoming challenges. Like you, I have all the same struggles and issues but I know if I can overcome these so can you!
Wednesday, May 5, 2010
Overcome Your Obstacles
You’ve reached the half-way point. Just over 4 weeks left! That’s plenty of time to pull your team up the ranks and win this thing. The Peeps are in the lead with the Poggers, Woggers & Loggers and WOWzers tied for second place. Debbie M. from Team CSI has the right approach to her exercise obstacles. She posted that she will “work on doing little bursts of exercise throughout the day instead of ‘all or nothing.’" Now that you’ve had time to think about all of your obstacles, it’s time to do something about them. In the next newsletter, we will talk about one of the keys to overcoming obstacles: planning.
Wednesday, April 28, 2010
How Are You Managing the Department of Nutrition?
Team WOWzers, CONGRATULATIONS! You won the POG prize drawing this time. The WOWzers have 93% POG completion and were entered into a random drawing for those teams with at least 80% POG Completion. So what has our winning team been up to this week as they manage the newly added Department of Nutrition (and maintain the Department of Exercise)? It’s no surprise that they are writing down their food intake and taking time to learn about what they’re putting into their bodies- GO TRUDY! Deborah is not only writing down her food intake, but she’s recording her portion sizes as well. So what’s the difference between serving size and portion size? A serving is a specific amount of food defined by common measurements (e.g. a tablespoon or a cup). A portion is the amount of food you put on your plate. For instance, a serving of milk is 8 ounces, but the portion you pour might be nearly twice that size.
Keep up the wise eating and be very aware of what and how much you’re eating (no mindless eating)!
Keep up the wise eating and be very aware of what and how much you’re eating (no mindless eating)!
Wednesday, April 21, 2010
5 Years Younger Through the Department of Exercise
The Peeps proved that they are pros! They completed 100% of their week 1 POGs (assessing their baseline and completing the survey). The NESW’ers took second place with 92% of their POGs and the Poggers, Woggers & Loggers aren’t far behind with 90%.
We’re halfway finished with week two. Which team will do the best job of managing the Department of Exercise? We’re noticing that the teams who have been the most active in the Discussion Board are the ones who are doing the best so far. Encourage one another to stay on track! Great job of posting your exercise goals; many of you are being very specific and the responses are quite varied. Don’t forget to fulfill those goals not only this week, but each week for the remainder of the challenge. Keep moving, CEOs- Exercise can make your “Real Age” over 5 years younger!
We’re halfway finished with week two. Which team will do the best job of managing the Department of Exercise? We’re noticing that the teams who have been the most active in the Discussion Board are the ones who are doing the best so far. Encourage one another to stay on track! Great job of posting your exercise goals; many of you are being very specific and the responses are quite varied. Don’t forget to fulfill those goals not only this week, but each week for the remainder of the challenge. Keep moving, CEOs- Exercise can make your “Real Age” over 5 years younger!
Wednesday, April 14, 2010
Assessing Your Baseline
The survey results are in! Thanks for taking part. An overwhelming majority of you said that your two main expectations of this challenge are that you will become healthier and you will lose weight. What does becoming healthier mean to YOU? Is it based on how you feel or how you compare to the norm or . . . ? How do you measure this? Share your thoughts on the Discussion Board.
We have a recommendation for you: determine and write down your baseline numbers in order to determine your level of health and your progress. What is your weight, body fat percentage, blood pressure, cholesterol, triglyceride level, waist-to-hip ratio, flexibility level, cardiovascular capacity, strength, and balance capacity?
The good news is that 65% of you know your blood pressure and 38% of you responded that you are at a healthy weight; however, most of you don’t know your baseline fitness levels. Only 21% of you know your waist-to-hip ratio, but the good news is that this measurement, along with most of the others, can be taken yourself. Don’t forget to refer to your week 1 newsletter, Assessing Your Baseline, for help and visit the E-learning course titled “Fitness Assessment” found within the Library tab.
Many of you responded that you are looking for a lot of encouragement and support from your team. The Discussion Board is the perfect tool for you to communicate and support each other. Look for our WOW Challenge blog every Wednesday.
We have a recommendation for you: determine and write down your baseline numbers in order to determine your level of health and your progress. What is your weight, body fat percentage, blood pressure, cholesterol, triglyceride level, waist-to-hip ratio, flexibility level, cardiovascular capacity, strength, and balance capacity?
The good news is that 65% of you know your blood pressure and 38% of you responded that you are at a healthy weight; however, most of you don’t know your baseline fitness levels. Only 21% of you know your waist-to-hip ratio, but the good news is that this measurement, along with most of the others, can be taken yourself. Don’t forget to refer to your week 1 newsletter, Assessing Your Baseline, for help and visit the E-learning course titled “Fitness Assessment” found within the Library tab.
Many of you responded that you are looking for a lot of encouragement and support from your team. The Discussion Board is the perfect tool for you to communicate and support each other. Look for our WOW Challenge blog every Wednesday.
Thursday, April 8, 2010
It's WOW time
This week I sat with a client who has every opportunity to change your status quo. This is not the first time I've had this conversation and I know it's not the last - as long as I'm in this field. Here are some key words that sat with me:
You're right, I know I can do this.
You're right, I need to do this.
You're right, I have to do this.
You're right, but I don't know why I don't do this.
You're right, I know I feel better when I'm healthy.
You get the jest of the conversation.
It took a while of my questioning until I finally got to the only answer that matters.
You're right, I WILL do this, starting today! I was elated! Today is good, this minute is great - don't wait.
Our next challenge is designed to provide you the tools and information to be the best CEO of your QOL (Quality of Life). Afterall, who can be your CEO better than you. Remember, it all starts With-U.
We'll be there every step of the way With-U!
For more information check out our WOW welcome video. It's not to late to grab a team and register!
http://www.youtube.com/user/WithUVideos
http://www.with-u.us/public/wellnesschallenge/wellchallenges.html
You're right, I know I can do this.
You're right, I need to do this.
You're right, I have to do this.
You're right, but I don't know why I don't do this.
You're right, I know I feel better when I'm healthy.
You get the jest of the conversation.
It took a while of my questioning until I finally got to the only answer that matters.
You're right, I WILL do this, starting today! I was elated! Today is good, this minute is great - don't wait.
Our next challenge is designed to provide you the tools and information to be the best CEO of your QOL (Quality of Life). Afterall, who can be your CEO better than you. Remember, it all starts With-U.
We'll be there every step of the way With-U!
For more information check out our WOW welcome video. It's not to late to grab a team and register!
http://www.youtube.com/user/WithUVideos
http://www.with-u.us/public/wellnesschallenge/wellchallenges.html
Wednesday, March 24, 2010
One hour a day keeps the flab minimally at bay...
Yep, it's true. The FDA has always recommended 90mins of exercise a day to lose weight and 60mins to maintain. But this is the largest study of it's kind and it upholds the fact that if you are not exercising at least an hour a day you will gain weight. The good news for men is that this is predominantly applicable to women! Owch - you know how we always say it's unfair!
But, here's the good news. The way I see it - you get to play another hour a day. Here are some things I do to make it a no-brainer:
Instead of meeting a friend or co-worker for coffee - take a walk.
Take advantage of the longer summer hours and visit a park and watch the sunset!
Organize a beach BBQ and set up a game of volleyball. (That'll burn enough cals to offset the smores)
Get out the old bike if you haven't used it in a while - my butt is killing me from a ride I did last night.
Take a stroll after dinner and check out the neighborhood at night.
Easy, fast and not your usual exercise - but it all adds up. If you get an hour of exercise out the way in the morning, then you just have 30mins left if you're in a weight loss mode. If you're extremely diligent about counting cals, then you're done. This means no extra BLT's - bites, licks and tastes!!!
I challenge you to see exercise as a gift rather than a chore. Think about this - what if you could never exercise again? Would that be a relief or a tragedy. While you can, love it and do it!
But, here's the good news. The way I see it - you get to play another hour a day. Here are some things I do to make it a no-brainer:
Instead of meeting a friend or co-worker for coffee - take a walk.
Take advantage of the longer summer hours and visit a park and watch the sunset!
Organize a beach BBQ and set up a game of volleyball. (That'll burn enough cals to offset the smores)
Get out the old bike if you haven't used it in a while - my butt is killing me from a ride I did last night.
Take a stroll after dinner and check out the neighborhood at night.
Easy, fast and not your usual exercise - but it all adds up. If you get an hour of exercise out the way in the morning, then you just have 30mins left if you're in a weight loss mode. If you're extremely diligent about counting cals, then you're done. This means no extra BLT's - bites, licks and tastes!!!
I challenge you to see exercise as a gift rather than a chore. Think about this - what if you could never exercise again? Would that be a relief or a tragedy. While you can, love it and do it!
Thursday, March 18, 2010
STRIP Challenge Final Results
Well, STRIPPERS, you guys did it! You reduced those spare tires and then some. The results are in, and here's how you did:
7,109 POGs completed -- these are the baby steps you took towards a healthier you! That's 3-1/2 miles of baby steps. Over two-thirds of the total POGs (70%) were completed.
Just over 350 lbs lost -- that's as much as 35 - 10lb babies!
99.84 inches lost -- That's as many inches as the tallest man in the world is tall!
All the teams lost weight. 86% of individuals actually lost weight, while 6% were at a healthy weight, for a total weight-loss/maintenance number of 92%. That's ONE HOT "A"!!! The overall average weight lost was 2.69% of body weight per person.
So how did the individual teams do, and who were the winners?
GREATEST PERCENTAGE OF LOSS IN WAIST MEASUREMENTS
Belly Jelly's rocked the jello right off their middles with a stunning 12.55 inches lost. A husband and wife team took off ov er 7 inches together. The Belly Jelly's walk off with a sweet-tasting $300 for their team.
In second place were Keep It Simple, where another husband and wife team collaborated and also lost nearly 8 inches. The total loss for the team was 10.50 inches. Keep It Simple will share less muffin top and $150 as a team.
The lesson here is that when you do this together with your family, everyone is a winner!
Although this is a team challenge, here are the Top 10 STRIPPERS!
Congrats to you all -- you racked up some impressive numbers. We'd love for you to post your actual inches on Facebook.
Weight Loss
Okay, it's no surprise that The Paula Deen Fan Club ruled from the get-go and was determined to shed some abdominal adipose. Together, these co-workers/colleagues lost 5.77% of their total body weight. This team did a terrific job of sharing information and supporting each other throughout the contest. The team is based nationwide with participants in Florida, Boston, Chicago and Los Angeles. They are models for how you can be a fan of PD without the fat!
Congratulations, Paula Deen now Lean Club! Amy, Margot, Stephanie, Tom and Wendy all used the tools and feel a whole lot better -- watch for their winning interview, which will be up soon on YouTube.
This is what happens when you decide to join a wellness program after a few glasses of wine. Look for your $300 team prize in the mail.
In second place, we have the Rump Dumpers from across the pond. A 12-year-old, his dad, a granny and two sisters made up this team. The little guy lost just over 7lbs, and the old duckie lost 20lbs. The moral of the story is, this program is for any age. Congratulations to this South African-based team. They're signing up for the next one, too.
In third place, they're on a roll... but NOT a jelly roll -- the Belly Jelly's. Again, this husband and wife duo each lost just over 7% of their total body weight. They will each receive a $25 gift certificate to Runners High in Irvine, CA.
Again, although this was a team-based program, many indivdiuals shone with their weight loss and are now happily at their healthy weight. The two biggest percentage losers were both based abroad (SA and UK). The "granny" lost a total of 12.5% of her weight, while Margaret in the UK shed 10.34%. Way to go, gals -- bottoms up to you both!
These participants all lost more than 10lbs, and huge kudos goes out to them. You lost an entire baby!
Finally -- the POGs:
In order to qualify for this final drawing, your team needed to have completed 80% or more of your POGs. The numbers are randomly selected using the online random number generator. Two persons are present for all drawings to verify the winners.
And by golly, the Jelly Belly's (or are they the Belly Jelly's? I'm so confused now) made out like bandits for their third prize of the day. They will receive another gift certificate from Runners High for $50 per person.
In second place, Markey led his Angels to a lucky number, and they receive the second prize for the POG drawing. Buff Angels -- you came so close again to making the cut-off -- you're getting closer!
Well done, STRIPPERS! Stay tuned for details on the next challenge, which starts on April 10th!
Sign up for W.O.W. (Working On Wellness).
W.O.W. Highlights include:
- Maintenance recognition and prze allocation.
- The ability to earn awards as the CEO of your own Health and Wellness program.
- A brand-new system layout and lots of new features -- see how your team members are doing and how other teams are doing in real time.
- A new discussion group with updated features.
Please, spread the word, because the more teams we have, the more the prize money will increase.
We are truly excited to be part of all your progress -- thank you for making our jobs worthwhile!
SURVEY
Please provide us feedback so we know what's working and what we can improve on.
Complete our SURVEY
Monday, March 15, 2010
Discount Tix for Netball/B-Ball Events
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March Madness got you in the mood for a little B-ball?
Come and join us at the STAPLES CENTER NEXT SUNDAY as we partner with Netball America at the season opening game of the Clippers. I'll be on the floor with Netball America during their exhibition game which starts at 5:30pm followed by the Clippers/Knicks game.
With-U and Rough-Fit are pleased to support Netball America in promoting health, wellness and youth education. Netball America is an aggressive, entrepreneurial association that uses Netball as a vehicle for the promotion of good health, participation, individual progress and team unity within North America. Netball promotes self-confidence, communication skills, teamwork, fitness, health and hygiene.
As part of its nationwide education and outreach effort, Netball America will be playing two exhibition games this spring. BUY YOUR TICKETS THROUGH THIS LINK so that NETBALL AMERICA benefits!! AND You get your discounts.
Enjoy some of the best netball talent in the nation when the LA Clippers meet the NY Knicks at Staples Center in Los Angeles, Sunday, April 4, 2010. Come for the exhibition Netball game at 5:30 pm and stay for the Clippers v. Knicks game at 6:30 pm.
As our promotional partner, Netball America is offering With-U and Rough-Fit participants a $10 discount ($30 ticket for $20) or a $20 discount ($75 ticket for $55) for this exciting netball/b-ball package deal.
And for our East Coast participants, Netball America will present some of the nation’s top Netballers in an exhibition netball game for 2 hours prior to the Season Opener for the New York Liberty on May 16, at Madison Square Garden.
Netball America is offering a $5 discount ($34 ticket for $29) or ($64.50 for $59.50) to this exciting match-up.
To purchase your discounted tickets to either of these exciting events, just go to http://www.netballamerica.com/MM2B_Store.htm and enter the promotional code WellU.
To learn more about Netball America, visit http://www.netballamerica.com/MM6_News.htm.
Come and join us at the STAPLES CENTER NEXT SUNDAY as we partner with Netball America at the season opening game of the Clippers. I'll be on the floor with Netball America during their exhibition game which starts at 5:30pm followed by the Clippers/Knicks game.
With-U and Rough-Fit are pleased to support Netball America in promoting health, wellness and youth education. Netball America is an aggressive, entrepreneurial association that uses Netball as a vehicle for the promotion of good health, participation, individual progress and team unity within North America. Netball promotes self-confidence, communication skills, teamwork, fitness, health and hygiene.
As part of its nationwide education and outreach effort, Netball America will be playing two exhibition games this spring. BUY YOUR TICKETS THROUGH THIS LINK so that NETBALL AMERICA benefits!! AND You get your discounts.
Enjoy some of the best netball talent in the nation when the LA Clippers meet the NY Knicks at Staples Center in Los Angeles, Sunday, April 4, 2010. Come for the exhibition Netball game at 5:30 pm and stay for the Clippers v. Knicks game at 6:30 pm.
As our promotional partner, Netball America is offering With-U and Rough-Fit participants a $10 discount ($30 ticket for $20) or a $20 discount ($75 ticket for $55) for this exciting netball/b-ball package deal.
And for our East Coast participants, Netball America will present some of the nation’s top Netballers in an exhibition netball game for 2 hours prior to the Season Opener for the New York Liberty on May 16, at Madison Square Garden.
Netball America is offering a $5 discount ($34 ticket for $29) or ($64.50 for $59.50) to this exciting match-up.
To purchase your discounted tickets to either of these exciting events, just go to http://www.netballamerica.com/MM2B_Store.htm and enter the promotional code WellU.
To learn more about Netball America, visit http://www.netballamerica.com/MM6_News.htm.
Thursday, March 4, 2010
Week 6 Weigh-In Results
Okay, Strippers – here’s the skinny! A couple of teams just missed the cut-off for the POG entry, but overall things are still looking good. You have just under two weeks to bring it! (as those youngsters say!)
This week’s winners for POG’s were:
KEEP IT SIMPLE – congrats to two couples and a stray… :)
The weigh-in numbers were based on the last two weeks of weight loss. Hmmm, we saw some pretty good numbers, but it looks like there was some straying – maybe the Olympics?? Weather? Snacky poos?
"What is it?" we asked ourselves. So we went to the source to see which POG’s were the culprit. Ahhh ha! Well, it seems like two-thirds of you are still doing the exercises – hellooo – this is awesome, since this is still WAYYYYY above the average American. Then we dug a bit deeper – exercise was good, not as great as the first two weeks, but not horrible.
But what did we find… Our first rule – WRITE IT DOWN… It appears to be a toughy for half of you. Folks, I kid you not, this is the secret to long-term weight loss/maintenance – everything. You’ve got to know what’s going into your body. So, be GREAT to yourself these last 12 days and make it happen by one simple task – WRITING IT DOWN… YOU CAN DO THIS!!
Now on to the losers for the last two weeks of weigh in – this week’s winners are on an entirely different continent – a HUGE congratulations to the RUMP DUMPERS. They lost a combined 7lbs.
A big shout out to the nearly 12 year old on this family team! Since we have continent winners, the local US winners will also receive a prize and that goes to the FLABLESS FIVE. Paula Deen, you guys were so close, again.
Remember that the last numbers are based on TOTAL percentage, waist measurements AND a final POG drawing.
Olympics are over – take that extra TV watching time and take a run, hike or walk, but remember... all the changes start With-U!
Monday, March 1, 2010
Winner of Super Bowl Tips Contest!
Well, the Super Bowl has come and gone, the Winter Olympics Closing Ceremony is behind us, and the STRIP Challenge is entering its final 2 weeks! Great work, everyone!
Winner of the Surviving the Super Bowl Tips Competition is Tracy M! Tracy’s two winning tips were:
- Create an exercise to be performed whenever a team scores.
- Use a small plate and fill up on veggies and other healthy eats!
Great advice whether you’re watching the Super Bowl, the hockey World Cup or ice dancing!
Tracy’s great tips won her a gift certificate for Jamba Juice. Thanks for sharing, Tracy!
Strippers, you’ve done great work these past six weeks, and you’re all winners in sticking with your goals and making healthy changes!
Here’s Greg with an awesome workout for your final 2 weeks: http://www.youtube.com/watch?v=wT9eah_r1R8
Thursday, February 25, 2010
Quick & Tasty Breakfasts
Don’t miss the most important meal of the day!
The ideal breakfast is based on a combination of carbohydrate & protein. Try the following tasty ideas:
- High-fiber cereal with fat-free or lowfat milk and dried or fresh fruit
- Low-fat cheese and tomato slices on a whole-wheat English muffin
- Peanut butter and fruit spread on multi-grain bread
- Hard-boiled or scrambled eggs (or egg whites) with a couple of wheat crackers
- A banana and a small handful of almonds
- Low-fat yogurt and a grain-rich cereal bar
Saturday, February 20, 2010
Can Sleeping Make You Slim?
Not getting enough sleep can certainly have the opposite effect. When you don’t get enough sleep, your body goes into what medical professionals call “after-stress reaction mode” where you tend to want to eat. Not only that, but you make less wise choices when you’re tired because you are reacting with “disinhibition.” In other words, you're tired, so you lose the motivation and desire that, under well-rested conditions, you usually have to make good choices.
There’s another reason why sleep is important for our weight and our health . . . cortisol.
What is cortisol? It is known as a “stress hormone,” and it is involved in response to stress and anxiety.
What does it do? It increases blood pressure and blood sugar, and it reduces immune responses.
Sleep deprivation and stress increase our cortisol levels.
So what? If your adrenal glands are producing too much cortisol, you may develop conditions such as weight gain, especially around the abdomen. It also results in depressed immune function, which increases our susceptibility to sickness and infection, and it increases the likelihood of developing stomach ulcers.
Resistance: I think the quality of my sleep could improve.
Response:
• If you can't fall asleep within 20 minutes, get up and do something boring (and in dim light) until you feel sleepy.
• Don't take naps that are longer than one hour.
• Get up and go to bed the same time every day.
• Develop sleep rituals. Give your body cues that it is time to slow down and sleep, like listening to relaxing music.
• With an obvious exception, use your bed for sleeping, not watching TV or doing work.
• Stay away from caffeine, nicotine & alcohol 4-6 hrs before bed.
• Take a hot shower 60 minutes before bedtime. Research shows that 60 minutes before bedtime is the optimal time.
• Make sure your bed and bedroom are quiet and comfortable.
Reward:
Quality sleep rejuvenates the body and mind, regulates mood, and is related to learning and memory functions. Not only will getting proper sleep help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight and energy level.
"A good laugh and a long sleep are the best cures in the doctor's book.”
~Irish Proverb
Thursday, February 18, 2010
Week 4 Results Are In!
We know this is a team effort but some individuals are achieving excellent results, and we wanted to highlight their efforts. A huge congratulations to these folks.
I asked Kristen, who is the second biggest loser in pounds and in percentage, what she is doing differently, and she told me two things:
1. Exercising everyday like she’s supposed to
2. Eating in moderation!
Well done, everyone – good to see two guys in the group. Remember folks, this is not over until the fat lady has sung. So put your heads down, get your exercise in, and one sure-fire way to make your way into the top performers is to count your calories. I promise you, if you do those two things, you will be amazed at your progress!
To date the progress is very impressive:
I asked Kristen, who is the second biggest loser in pounds and in percentage, what she is doing differently, and she told me two things:
1. Exercising everyday like she’s supposed to
2. Eating in moderation!
Well done, everyone – good to see two guys in the group. Remember folks, this is not over until the fat lady has sung. So put your heads down, get your exercise in, and one sure-fire way to make your way into the top performers is to count your calories. I promise you, if you do those two things, you will be amazed at your progress!
To date the progress is very impressive:
- 78% of you have at lost some weight – maybe not as much as you’d like but you’re headed in the right direction.
- 100% of all the teams have collectively recorded some weight loss. We recognize that some people are in maintenance mode, and we love that you use this program to help you stay the course.
- Three-quarters of the teams have lost 5lbs or more!!
- Two-thirds of the teams have lost 10lbs or more.
We will list all the teams in detail in the final newsletter. SO do your best to help your team make it into one of the milestones – one team has lost nearly 30lbs. Remember our winners from the last incentive program collectively lost 100lbs!!
Total weight lost so far is just over 200lbs. We’d love to get to 500 for the final weigh-in, but it all has to start “With-U”!
In fifth place, with a total of 1.86% total weight loss, are the Buff Angels – getting buffer by the day.
In fourth place we have the Flabless Five – one of their members, Stewart S, is in the Top 10 for greatest percentage of weight lost.
In third place – Markey’s Angels – Daniella, Val and Raquel are all leading the weight loss here with at least 3% total body weight lost.
In second place, and slowly reeling in the winners, are the Belly Jelly’s – 2.68% total loss! A husband and wife team (Jill and Mike) seem to be making this work together, as both have lost more than 4% body weight!
But for now, the big winners again –
THE PAULA DEEN FAN CLUB.
They’ve obviously banished the butter and are buffing the guns! Congratulations guys!
We’d love to hear more about how you’re making the small changes to your lives – you can post on the discussion group. My guess is you won’t be too far off Kristen’s “tricks and tips”!
Almost all the teams made the cut for the POG prize - average percentage of POG’s completed are 72%!!
And the winners are:
Markey’s Angels!
Congratulations to both teams – your $100 per team prize will be sent to you.
A lot can happen in two weeks, but only YOU can make it happen! Keep up the great work on taking care of yourselves.
Tuesday, February 9, 2010
Crunches NOT the Ticket to 6-Pack
So, you want to reduce the middle. Over the years the first thing I generally hear is, “I’ll start doing crunches!” Just last week I saw someone curling away, and she told me she does 300 crunches a day to give her a lean stomach. So, let’s get to the bottom of the “crunches give you a great middle myth!”
Crunches/curl ups/sit ups are not your first-class ticket to a six pack.
Facts:
- Performing a crunch/curl up/sit up builds muscle.
- Building a muscle under fat still means you’ll see the fat.
- There is no such thing as “spot reduction” around the middle – yes, magazines would like you to believe this but ultimately you have to reduce the layer of fat.
The vast majority of people today find themselves perched in front of a computer – or rather hunched over a computer. Shoulders rounded, heads forward, necks strained and bellies protruding. Look at yourself right now – tighten your tummy, pull your shoulders back and sit up straight – that’s better!
Performing a crunch puts significant strain on the back at its weakest point: the section where there are the most nerves and subsequently the most potential for nerve damage – the very part that is strained when you’re flexing forward (crunching). If you keep bending forward (when injuries most often happen) the probability of disk herniation is increased. Stuart McGill is a leader in research on core training and has written extensively on flexion intolerance.
So what is your core? The core muscles extend from the pelvic area (primarily the glutes), the trunk (traditionally thought of as abdominals – transverse abdominas, rectus abdominas, internal/external obliques) and the muscles that support the spinal column. These latter can be tiny little devils – there are 31 muscles that connect all the way down from the neck to the rear – 31!! And yet far too often we’re focused on that one set of “6-packs,” which is actually more like a 10-pack!
Ok – how’s that back doing? You still sitting up straight – belly still tightened – that’s it – you’re working your core as you sit! Try this when you’re standing, shoulders back, and it will activate your TVA (Transverse abdominus) and immediately make you’ll look straighter and leaner.
So what exercise will help your core and will help you expose a lean body once you lose the fat (yep, once – not when or if – you can and should do it!)
In this weeks’ video, Marc demonstrates a plank, push-up and lunge. These are excellent full body core moves and great calorie burners. Try them, slow them down, focus on your breathing – do them 2 or 3 times a week and do 2 or 3 sets along with all the other good stuff you’re doing – cardio and good nutrition – and you’ll be taking great care of yourself from the inside out.
So conquer your core without the crunches, and your back will love you for it. http://www.acefitness.org/exerciselibrary/32/front-plank
Monday, February 8, 2010
Surviving Superbowl Tip Survey - help us pick a winner
Help us pick a winner of the Surviving Superbowl Tip's. Click on the link below and select your favorite (no personal information required) - one click, that's it!
The tip with the most votes will win a prize for submitting the best tip.
Click here to take survey
The tip with the most votes will win a prize for submitting the best tip.
Click here to take survey
Saturday, February 6, 2010
Super Bowl . . . of Sodium!
The Super Bowl is fast approaching, and that typically means supersalty snacks. Here are some tips for making the big day healthier, leaner and less salty!!!
Super Bowl Super Snacks
It has been said that in the United States, the Super Bowl is the second biggest day for food consumption in the United States, after Thanksgiving. Super Bowl Sunday is upon us, and for many people that means fat-laden chips, creamy dips, fried finger foods and colossal sandwiches. It also means an overload of fat, calories, and sodium. Try the following healthier alternatives:
- Reduced fat Mexican Layered Bean Dip (see recipe at end of this article).
- Baked Tostitos -- but watch your portion sizes, since calories can easily add up.
- Use plain yogurt instead of sour cream in your dip mixes.
- Serve sliced veggies like carrots, celery and even baby tomatoes with a low-cal dip like fat-free ranch dressing, hummus, salsa or low-fat cheese.
- Grill kebabs- chicken, shrimp, tomato, onion and pineapple.
- Bake Creamy Zucchini Boats http://www.fitsugar.com/1817236
- Order a fruit tray from your local grocer instead of a cheese tray.
- Make a pot of vegetarian chili instead of the regular beef based, or use low-fat ground turkey breast instead of the regular beef.
- Put out cereal mix instead of mixed nuts.
- Instead of chicken wings, make chicken fingers using skinless chicken breast strips, dipped in milk and seasoned bread crumbs, and baked at 425 for 10 minutes (cooked through, but still moist). Dip into mustard, honey or barbecue sauce.
So Much Sodium
Do I need to cut back on salt?
The U.S. Centers for Disease Control and Prevention
recently issued a report saying that 2 out of 3 of us need to seriously cut back our sodium intake.
Consider yourself part of the two-thirds group, especially if you're over 40, African-American, or have high blood pressure.
Why do I need to watch my salt intake?
Too much sodium can
Increase the risk for high blood pressure, heart disease, and stroke.
Cause fluid retention which contributes to
-a sluggish feeling
-a puffy appearance
-extra water weight
Tips:
Go easy on high-sodium condiments like soy sauce, mustard, and ketchup.
Use herbs, citrus, and salt-free spices to season recipes.
Learn the lingo: Sodium-free or salt-free = less than 5mg/serving.
Read nutrition labels on foods you purchase to see how much sodium they contain.
Taste before you shake. Many people salt their food before they even take a bite. Try the food first; don’t use salt out of habit.
How much sodium do I need?
The maximum recommendation is 2,300 mg (about one teaspoon of salt). The USDA estimates that most Americans get well over that: 4,000 milligrams/day.
Why are we ingesting so much salt?
70%-80% of the sodium in U.S. diets comes not from the salt shaker but from packaged, processed, restaurant, and store-bought foods, such as
-soups,
-potato chips,
-prezels,
-cereal,
-canned veggies,
-packaged deli meats,
-teriyaki sauce,
-spaghetti sauce
Only about 5% comes from salt added during cooking
About 6% comes from salt added at the table.
Layered Mexican Bean Dip
16 oz fat-free canned refried beans
3 medium avocado, Hass, finely mashed
1/4 tsp table salt
1 tsp fresh lemon juice
1 cup(s) reduced-fat sour cream
2 Tbsp Old El Paso Fajita Seasoning Mix, or other brand
1/2 cup(s) Reduced Fat Shredded Mexican-Style Cheese
1 small tomato(es), chopped
2 m Medium scallion(s), sliced
10 medium olive(s), black, sliced or chopped
2 Tbsp cilantro, fresh, chopped
Thursday, February 4, 2010
Michelle Obama on Childhood Obesity
As many of you have no doubt noticed, First Lady Michelle Obama has been all over the news the past few days with her new initiative to address childhood obesity. In a Today Show interview with Matt Lauer, she talks about the "shocking statistic" that one in three kids in the United States is obese. Also shocking, Obama said, is the fact that "our youngest generatoin is on track for being less healthy healthy, having a shorter lifespan than their parents."
Obama acknowledged the intense pressures parents face in our busy modern society, the need to juggle jobs (sometimes more than one), school and extracurricular activities. "It's not that parents don't care," Obama said. "We have got to help them." She went on to say the problem is "imminently solvable."
Obama's remarks fit right in with our earlier post about the importance of, and the challenges of, planning healthy meals for ourselves and our families. (http://wellnesswithu.blogspot.com/2010/01/planning-key-to-positive-change.html)
Those of you who are parents already know, the kids are watching--one more reason for all of us to step up the Challenge (the With-U Wellness Challenge!) and make positive changes that will both improve our health and provide positive examples to the people we love. Here's a link to the Michelle Obama Today Interview: http://www.wowowow.com/politics/michelle-obama-today-show-matt-lauer-family-life-barack-obama-gray-hair-pain-hope-video-439512
Obama acknowledged the intense pressures parents face in our busy modern society, the need to juggle jobs (sometimes more than one), school and extracurricular activities. "It's not that parents don't care," Obama said. "We have got to help them." She went on to say the problem is "imminently solvable."
Obama's remarks fit right in with our earlier post about the importance of, and the challenges of, planning healthy meals for ourselves and our families. (http://wellnesswithu.blogspot.com/2010/01/planning-key-to-positive-change.html)
Those of you who are parents already know, the kids are watching--one more reason for all of us to step up the Challenge (the With-U Wellness Challenge!) and make positive changes that will both improve our health and provide positive examples to the people we love. Here's a link to the Michelle Obama Today Interview: http://www.wowowow.com/politics/michelle-obama-today-show-matt-lauer-family-life-barack-obama-gray-hair-pain-hope-video-439512
Tuesday, February 2, 2010
148 Total Pounds in Just 2 Weeks!
Our STRIP Challengers are off to a roaring start--A cumulative 148.77 lbs lost, and 1,130 POGs completed!
Unbelievable – everything that you’ve done started With-U! You are making things happen. The needle is moving!
Together you’ve all lost nearly 150lbs. My challenge to you is this:
Lose 1,000 lbs, and we’ll make a HEFTY donation to a foodbank! BUT, we would need 80% of the teams to be at 80% of their POGs!
We had some stellar results this week, and several individuals surpassed the 5 lb weight loss mark to spur their teams into the top rankings. The graph below tells you where your team is at – there are 6 more weeks to go, so kick it up a notch if your team is mid-pack, and you still have an excellent shot at the bi-weekly or final prizes.
This week the Butter-Loving Paula Deen Fanclub stashed their sticks of lard and lost an incredible 23 lbs together. They walk away with the first bi-weekly prize for weight loss. A check for $100 will be mailed to your team leader for distribution.
For those of you who aren't part of our exciting STRIP (Spare Tire Reduction Incentive Program) Challenge, we have three more wellness challenges planned for 2010, and the first one begins April 10! Lose weight, get healthy, and win great gifts and cash along the way! Visit http://www.with-u.us/public/wellnesschallenge/register.html to find out more!
Unbelievable – everything that you’ve done started With-U! You are making things happen. The needle is moving!
Together you’ve all lost nearly 150lbs. My challenge to you is this:
Lose 1,000 lbs, and we’ll make a HEFTY donation to a foodbank! BUT, we would need 80% of the teams to be at 80% of their POGs!
We had some stellar results this week, and several individuals surpassed the 5 lb weight loss mark to spur their teams into the top rankings. The graph below tells you where your team is at – there are 6 more weeks to go, so kick it up a notch if your team is mid-pack, and you still have an excellent shot at the bi-weekly or final prizes.
This week the Butter-Loving Paula Deen Fanclub stashed their sticks of lard and lost an incredible 23 lbs together. They walk away with the first bi-weekly prize for weight loss. A check for $100 will be mailed to your team leader for distribution.
For those of you who aren't part of our exciting STRIP (Spare Tire Reduction Incentive Program) Challenge, we have three more wellness challenges planned for 2010, and the first one begins April 10! Lose weight, get healthy, and win great gifts and cash along the way! Visit http://www.with-u.us/public/wellnesschallenge/register.html to find out more!
Wednesday, January 27, 2010
The 3 Rs of Serving Sizes
Resistance: I understand how many calories I need, but I’m not sure how many calories I’m taking in.
Response: Studies show that we underestimate our caloric intake by 25%. You must become familiar with portion control and serving sizes.
According to the USDA, one serving equals:
one slice of whole-grain bread
1/2 cup of cooked rice or pasta
1/2 cup of mashed potatoes
three to four small crackers
one small pancake or waffle
two medium-sized cookies
1/2 cup cooked vegetables
1 cup (four leaves) lettuce
one small baked potato
3/4 cup vegetable juice
one medium apple
1/2 grapefruit or mango
1/2 cup berries
1 cup yogurt or milk
1 1/2 ounces of cheddar cheese
one chicken breast
one medium pork chop
1/4 pound hamburger patty
Reward:
Response: Studies show that we underestimate our caloric intake by 25%. You must become familiar with portion control and serving sizes.
According to the USDA, one serving equals:
one slice of whole-grain bread
1/2 cup of cooked rice or pasta
1/2 cup of mashed potatoes
three to four small crackers
one small pancake or waffle
two medium-sized cookies
1/2 cup cooked vegetables
1 cup (four leaves) lettuce
one small baked potato
3/4 cup vegetable juice
one medium apple
1/2 grapefruit or mango
1/2 cup berries
1 cup yogurt or milk
1 1/2 ounces of cheddar cheese
one chicken breast
one medium pork chop
1/4 pound hamburger patty
Reward:
- Accuracy in understanding your caloric and dietary intake.
- Control over your diet and weight.
Tuesday, January 26, 2010
Know Your Numbers!
To With-U STRIP (Spare Tire Reduction Incentive Program) Challenge Contestants:
Well Done Strippers! One week down - 7 to go!
So far, the following teams are at 80% of their POG's completed:
Bacon Strippers, Belly Jelly's, Chew the Phat, CSI, Keep it Simple, Markey's Angels, Paula Deen Fanclub, The Flabless Five.
Remember a drawing will be held next week after weigh-in for ALL teams 80% or higher - don't miss out on this opportunity.
First weigh-in this SAT, Jan. 30- 10am-1pm at RUNNERS HIGH or upload your photo by midnight Monday.
Can't wait to see who the first round winners will be!
Week 2: Know Your Numbers
Next week, the focus is on being informed by getting to know your numbers. Become familiar with how many: how many calories you need each day, how many cals do you need (or not need) to lose weight, and how many ounces, pieces etc. of this or that make up a serving size.
How many calories should I consume to lose weight?
Well Done Strippers! One week down - 7 to go!
So far, the following teams are at 80% of their POG's completed:
Bacon Strippers, Belly Jelly's, Chew the Phat, CSI, Keep it Simple, Markey's Angels, Paula Deen Fanclub, The Flabless Five.
Remember a drawing will be held next week after weigh-in for ALL teams 80% or higher - don't miss out on this opportunity.
First weigh-in this SAT, Jan. 30- 10am-1pm at RUNNERS HIGH or upload your photo by midnight Monday.
Can't wait to see who the first round winners will be!
Week 2: Know Your Numbers
Next week, the focus is on being informed by getting to know your numbers. Become familiar with how many: how many calories you need each day, how many cals do you need (or not need) to lose weight, and how many ounces, pieces etc. of this or that make up a serving size.
How many calories should I consume to lose weight?
- Burn more calories than you consume.
- For a weight loss of 1 to 2 pounds per week, daily intake should be reduced by 500 to 1,000 calories.
- If you plan to reduce your daily caloric intake to much less than 1200 calories per day, you should consult with a dietician or nutritionist.
- Login to WITH-U and check out the "Calories and You" e-learning course for additional helpful info.
Stay tuned for more diet and exercise tips for healthy weight loss and positive lifestyle changes!
Thursday, January 21, 2010
Planning Key to Positive Change
Planning – to me this is one of the KEY components of weight loss/weight maintenance and overall healthy living.
Planning saves you money and calories. Oh, and it makes your life a whole lot easier – less stressful, more organized and is more likely to included a balanced meal. But newsflash – this doesn’t happen on its own – it all starts With-U:
1. Figure out what you like to eat – ask your family.
2. Create a menu plan – using healthy cooking books or some of the following sites online for low-cal/healthy menus:
http://www.cookinglight.com/
http://lowcaloriecooking.about.com/
http://www.recipezaar.com/recipes/low-calorie
3. Create a shopping list for the week or even an entire month.
4. Look for items on sale and stock up in anticipation of the monthly menu.
5. Don’t deviate from the menu and buy “extra snacks” or “just in case”! You know what I’m talking about.
Then start saving and losing! These small changes in your routine will start to make healthy living a no-brainer. And BIG BONUS, Strippers – you won’t feel bloated because you’ve eaten junk because you didn’t have a plan.
Check out these articles on the effectiveness of making small behavior modifications:
http://www.ncbi.nlm.nih.gov/pubmed/14567154?dopt=Abstract
http://www.ncbi.nlm.nih.gov/pubmed/15672889?dopt=Abstract
And this amazing “Good Morning America” piece on a Texas mom who planned every meal for a year!
http://abcnews.go.com/GMA/Parenting/mom-plans-meals-entire-year/story?id=9618348
Planning saves you money and calories. Oh, and it makes your life a whole lot easier – less stressful, more organized and is more likely to included a balanced meal. But newsflash – this doesn’t happen on its own – it all starts With-U:
1. Figure out what you like to eat – ask your family.
2. Create a menu plan – using healthy cooking books or some of the following sites online for low-cal/healthy menus:
http://www.cookinglight.com/
http://lowcaloriecooking.about.com/
http://www.recipezaar.com/recipes/low-calorie
3. Create a shopping list for the week or even an entire month.
4. Look for items on sale and stock up in anticipation of the monthly menu.
5. Don’t deviate from the menu and buy “extra snacks” or “just in case”! You know what I’m talking about.
Then start saving and losing! These small changes in your routine will start to make healthy living a no-brainer. And BIG BONUS, Strippers – you won’t feel bloated because you’ve eaten junk because you didn’t have a plan.
Check out these articles on the effectiveness of making small behavior modifications:
http://www.ncbi.nlm.nih.gov/pubmed/14567154?dopt=Abstract
http://www.ncbi.nlm.nih.gov/pubmed/15672889?dopt=Abstract
And this amazing “Good Morning America” piece on a Texas mom who planned every meal for a year!
http://abcnews.go.com/GMA/Parenting/mom-plans-meals-entire-year/story?id=9618348
Thursday, January 14, 2010
More Prizes Added to STRIP Challenge!
More prizes added to STRIP Health Challenge! Runner's High will donate the following fabulous prizes:
All participants at the weigh in on Saturday will receive a $10 discount off anything in the store
At each weigh in, there will be a fishbowl for a raffle using the red tickets for a prize of merchandise appropriate for ...the winner at a value of $40
At the end of the challenge--
1st place winning team: Each team member will get a $50 gift card for the store· 2nd place winning team: Each team member will get a $25 gift card for the store.
Thank you, Runner's High! Guys, don't wait--Challenge starts Saturday! Register today: http://www.with-u.us/public/wellnesschallenge/wellnesschallenge.html
All participants at the weigh in on Saturday will receive a $10 discount off anything in the store
At each weigh in, there will be a fishbowl for a raffle using the red tickets for a prize of merchandise appropriate for ...the winner at a value of $40
At the end of the challenge--
1st place winning team: Each team member will get a $50 gift card for the store· 2nd place winning team: Each team member will get a $25 gift card for the store.
Thank you, Runner's High! Guys, don't wait--Challenge starts Saturday! Register today: http://www.with-u.us/public/wellnesschallenge/wellnesschallenge.html
Wednesday, January 13, 2010
Welcome to STRIP... the Movie
Whether you're already signed up for our 8-week health challenge, STRIP (Spare Tire Reduction Incentive Program), or you're still sitting on the fence -- check out our new video! First Weigh-in Jan. 16! More at http://www.with-u.us/public/wellnesschallenge/wellnesschallenge.html
Tuesday, January 12, 2010
I'm In, Are you?
With my recent temporary setback of “still no running”, I’ve had to adjust my strategy to come up with a new temporary carrot to help keep me on track. So, I gathered 2 of my peeps (who also happen to be trainers) and some cronies and we have a quorum. So, my team and I are in for the next With-U challenge (Spare Tire Reduction Incentive Program... STRIP) – are you? No, I won’t win my own prize money – but I’ll be my own winner because I’ll get to stay on track during the next few months I’m unable to follow my normal routine.
So far we have 14 teams for the annual challenge. The next incentive program starts Saturday. It’s so easy to help you stay the course. We have one team that still needs 3 people but obviously would love to get more teams on board. This is the best way to help you stay on track throughout the year, or even to kick things up a notch this first part of the year. You can sign up as an individual ,and we’ll assign you to a team or find some of your own “peeps!”
Several folks have recruited people from work or families.
THREE more days until the kick off – are you in? (Saturday, Jan. 16, 10 am to 1 pm, Runners High in Irvine)
Traci N is coming up with our team name – last night she tossed out Bacon Strippers – hmmm! Yum!
If you did not do the HHC, then you can sign up for the challenge at www.withu.org. If you did the challenge, please send Jeannine an email and she’ll provide you with a direct link to Paypal. For one incentive it’s $40, for all 4 2010 Challenges, just $100.
Let’s STRIP together With-U!
So far we have 14 teams for the annual challenge. The next incentive program starts Saturday. It’s so easy to help you stay the course. We have one team that still needs 3 people but obviously would love to get more teams on board. This is the best way to help you stay on track throughout the year, or even to kick things up a notch this first part of the year. You can sign up as an individual ,and we’ll assign you to a team or find some of your own “peeps!”
Several folks have recruited people from work or families.
THREE more days until the kick off – are you in? (Saturday, Jan. 16, 10 am to 1 pm, Runners High in Irvine)
Traci N is coming up with our team name – last night she tossed out Bacon Strippers – hmmm! Yum!
If you did not do the HHC, then you can sign up for the challenge at www.withu.org. If you did the challenge, please send Jeannine an email and she’ll provide you with a direct link to Paypal. For one incentive it’s $40, for all 4 2010 Challenges, just $100.
Let’s STRIP together With-U!
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