Hi friends,

today ended up being an unplanned free day with no exercise. (My first slip up of this nature since I started this challenge 5 weeks ago!) More than ever before, I understand what it's like for single people to endure Valentine's Day. It wasn't a bad day, it just felt like everywhere I turned there was a big party that I wasn't invited to. I know that contributed to my less than ideal choices today (although part of it was also due to poor planning.) Not my best day.

And, it's behind me. Tomorrow's another day. And it will start with a plan, with gratitude, and with support. I'll see you in the morning.

shannon

Resist!!!! Resist!!!!
Thought it was cute for the day after. You gotta love Maxine.
Bill had an article on exercise on Facebook this morning so I guess today is the day !! Actually I am quite looking forward to it.
Busy day ahead but that is fine with me. No snow!!! Should be melting by his afternoon. Having the first read through for anew play that I am in. I play an aunt who tries to dismantle a marriage, lots of fun. It will be on in the spring. One of my favourite roles so far has been Ouiser in Steel Magnolias, thus my name!!
M1 oatmeal, granola
M2 protein bar
M3 lunch out, right Christine
M4 smoothie
M5 EFL quiche
M6 cheese and crackers
Have a great day with all that it will offer.
Nancy

Heaven on Earth is a choice you
must make, not a place you must find.

– Wayne Dyer

_____________________________________

Happy Wednesday Steppers. Let's have a great day. The ground here is being covered in beautiful pure white snow. Its gorgeous.

I plan on getting a strength workout in today. Healthy on track meals!

Let's have a healthy day.

Today Im Grateful For:

My wonderful children
True loving friends
Trust in the Almighty One
The gorgeous pure white snow
This delicious cup of coffee
Choices and decisions

"While sailing through the storm of life, with the
winds of adversity and the waves of endless
challenges we each must face. It's important
to keep our goals in sight looking through the eternal
prospective glasses God has given each of us."

~ Tom Baker

And know when to adjust the sails during the storms. ~Thia

T4W7D4
Good Morning

Shannon, I was in the same boat yesterday. Once I started eating the chocolates , I couldn't stop!
Hal, excellent progress!
Jonathan, looking good

I did not run yesterday. I had a great ballet class and completed my bike commute. I was pie jacked yesterday at work and home.


1. Planned meals and workouts: Bringing meals to work. I've got to fast this morning as I get blood tests for cholesterol today. I plan to run after work tonight. I plan to complete a 5/25 this morning.

2. Daily Gratitudes: I am grateful for this group! I've seen some miracles over the past year.

3. Actions to move us forward: Abstaining from junk food makes such a difference. I intend to abstain for today.

5. Finding the lessons in our life situations: Starting with a humble attitude and a willingness to learn is the way to start.

6. Lifting another person up: At least do no harm!

7. Progress over Perfection: Both of my ballet teachers commented on my improved physique!

Hill for Bill & Clarissa: Looking south at San Bruno Mountan

Have a good day,

Roger

Awe Shannon, sorry the day got the better of you....glad that's done. You're learning more about yourself - finding new strength and the communities that support you.

The sun cleared the skies yesterday and it almost seemed to have cleared any question or fear I had about my day. It was just one of those days where you wanted to do like Roger's photo - sit in a chair outside and appreciate the rays !

My eating was fine - 5/25 and cardio felt invigorating ! Today my wo will be this afternoon instead of this morning -- early cleaning session at church. I'm taking some healthy snacks for everyone.

Looking forward to a productive and fun day - wish the same for all ! John

Overall Notes: I never got around to my run yesterday. I did the Obsessive Compulsive thing - once I started remodeling work on the home gym, I couldn't seem to stop until I had to get ready for the church function in the evening. That means: a.) I got a lot of work accomplished in the out-building; b.) I missed my important "cardio" workout; c.) I can easily lose track of priorities; d.) I can hardly move today (Sore - ouch!). I guess that in the future, I ought to do the exercise FIRST, then move on to lesser things.

I survived the church pot-luck with my food abstinence intact. It wasn't easy, though. There were several tempting Valentine's Day dessert treats scattered around. At one point, I had to get up from the table and go into a dessert-less room and sit alone for a while. If one more person had drooled in front of me about one of the desserts, I would have slapped it out of their hand and shoved it in my mouth in one movement. Better to just walk away.

I've got a busy schedule for the day and squeezing in healthy meals is tricky. Last year, I made it a practice occasionally to fast for a day for religious AND health reasons. I suspended that practice when I had my heart surgery. I think it is time to resume that periodic practice, so today, I'm fasting. That sure makes meal planning easier.

Did I stick to the food & exercise plan yesterday?? "Yes" for food, "No" for exercise (see above)

Today’s Exercise: Stretching/Core strengthening routine; Cardiac Rehab Gym workout
Countdown: 31 days until the GTM Reserve 10K trail run in S. Ponte Vedra Beach

Today’s Food Plan: 24-Hour Fast (Water Only)

Tom

Damn!

I found the Ritz crackers yesterday. I ate 42! My weight was up slightly this morning.

Today is day 38 of my first 2012 challenge. I kept my three commitments yesterday. I exercised, logged my food and exercise, and posted on T.com.

I'm eating a healthy breakfast now, and then will do an intense FBWO with my trainer.

I posted an article on after burn in my blog yesterday. A study in North Carolina found that metabolism was increased for up to 14 hours after an intense 45 minute workout! Good news for me, as my workouts last 40 to 45 minutes.

Roger, congratulations on the compliments! That's got to feel great!

Take care, everyone.

Hal

Happy Wednesday!

Today is a busy one but it started out right! I got my HIIT and physical therapy exercises done first thing today and I did some meditation this morning too. It felt good to take a few minutes for myself and think/focus.

I looked back on the last year and asked myself what I was doing different during those times when I was making good progress towards my goals.... I've identified several things I was doing that I am not doing now. First I will revisit a couple sections in the Transformation book for review. Second I will add back in the actions/activities I have lost over the last few months. Its a good plan and one that should get me back on track.

Food is on track and I'm in a happy place today! Hope you have a wonderful day.

Wednesdays FTW !!!


Felt in a slump mentally yesterday. So I woke up this morning and focused on my REASONS. Bill talks about your results will only be as good as your reasons! I love that!! So I've reaffirmed my REASONS. I choose today will be an EXCELLENT DAY full of healthy choices, exercise, and positive mindset.

Nutrition:
M1 - Eggs
M2 - Turkey burger
M3 - RightLight
M4 - Roast beef
M5 - Post-workout shake



.

Hi,
Tom, Violence at Church Potluck Averted. I can see the headlines
Christine and I met and now I know what all the letters and numbers. Hal,interesting about the burn, think I will build up to that. Don't want to burn out However, you would have found in the 1/2 price in the candy aisle , Maxine would have been proud. BUT, we did not buy, good thing we had had our protein snack!!
Hope everyone is doing well.
Nancy

Goodafternoon Everyone!

I did the 5-25 upper body workout and floor work
this morning for 30 minutes and it felt great after
Free day even though I did work out yesterday.
We went out for lunch yesterday and I think that was
better then waiting to eat a restaurant dinner at night for me.
It was a nice day and I think the free day always helps.

Lori, It sounds like you are right on track for your
Transformation and thank you for your kind words
on my blog.

Thia, Enjoy that beautiful white snow!

Nancy, Your Maxine cartoon was so funny.

Shannon, We all have slipups. I'm glad you are on
your way to a better day.

Stitch, I hope you are having a great day.

Randy, You are making great progress.

Phillip, I'm glad you and your wife have great plans ahead.

Terra, It sounds like you have a great focus on your plans.

Hal, It's great you are on track today and yesterday
was Valentine's dy so don't be too hard on yourself
for eating the Ritz crackers. You have made awesome
progress so far.

Tom, Congratulations on your success with the church
potluck. That is a big accomplishment!

John, How wonderful of you to help your neighbor
and clean the church. You are so giving!
Roger, Great picture of San Bruno Mountain.
I am also grateful for this group!!

Reetu, Keep up going strong! You are doing great
with your program.

Christine, I hope you are having a great day today.

Jonathan, I'm glad you are looking at having an
excellent day. You are so inspiring!!

Enjoy your Wednesday and have a Healthy day!!!

Hugs,
CarolynC

Team

Today has been pretty good. P90X - Back and Chest this AM and LBWO with weights at lunch. Eating yesterday was on plan and so far again today. I feel a little "off" today but not too bad. I am happy with this week so far.

I am off to see my athletic therapist again tonight. Feels sort of weird saying that I have an "athletic" therapist. My foot has been sore today but it often is after Plyometrics (yesterday's workout) and I have stopped taking daily pain killers (just acetaminophen and methocarbamol). It was not really a conscious decision but the jar of "muscle and back relief" on the fridge ran out and I stopped adding two to my daily vitamin dose!

Well I am just finishing up my salad... Let's see what trouble I can get into this afternoon!

Cheers
DJ

I realized I haven't posted any vlogs since a week ago! I do these mostly for myself. It's a way to talk out things on my mind, etc. I like to look back on them to see where I was mentally and stuff. Hope I'm not boring you with them. These should catch you up to date mostly.
























.

Dj how do you like the p90 x?

Johnathon why have you been feeling in a slump? You can message me anytime if you ever want to talk or find me on Facebook Melissa faye lopez hope your feeling better and way to go on fighting the fast food craving

Wasn't really sure what to say... but I blogged. Maybe that'll explain things? Maybe not. Going to the gym tonight. Eats are clean. Mood...well you can read about that here if you want: Self Pep Talk / Lookn4change's posts / Bill Phillips Transformation

Jenn: Please don't feel like this only happens to you. I can only speak for myself but Your blog sounded like you were reading my thoughts. The part about Valentines Day and feeling lonely really hit home. I love your saying "I will not fall victim to myself". I am going to borrow that.(if you don't mind)

Nancy: So glad to hear there was no violence at the church. lol

Hal: I think you need to feed those Ritz to the birds. I went by them in the store yesterday and thought of you. I know I can't have them in my house. They are worse than Lays chips. You can't stop at just one.lol

I had a good 5/25 HIIT on the elliptical today. After the first 25 minutes I went until I got to 3 miles.Then did some Ab work.

Tomorrow is LBWO. Have a fantastic evening. Lori

Thanks Lori, Hal, Terra. I appreciate all your comments. Lori- I'm sorry that you're feeling similar, but good to know I'm not alone in this.

It's amazing how fast I was able to change my attitude around- I mean, a complete 180. I laughed with my kids and enjoyed a bit of time with them before bed, and I even got to the gym tonight for a full body strength training workout! Life doesn't have to suck. I think that's my new motto. lol

Quote:

Originally Posted by DJoyce I switched from lower carb to even ratios of carbs and protein. This pretty big change, coupled with working out big, resulted in massive cravings and big time nutritional deviations from anyone's version of healthy eating. The goal was to try to build some muscle... However, my pants, my scale, my mirror and my measurements show me that most of the gains are not muscle. It is still recoverable and I am still pushing myself. However, I have lost my nutritional control. I used to be Mr. Dependable when it comes to food. Needless to say, I am reverting back to what made me successful for two years. At the end of November 2011, I was healthier, lighter and happier than I have been most of my adult life. I will get back there again.

Dan,
I found this very informative.
Since my drift away time from T.Com, gaining much of my loss back, and then coming back and getting into the routine, I eat more carbs but in the form of fruit and veggies that I would normally avoid on a lower carb routine.
It is just my wife and I at home so there are rarely foods here that would trigger the munchies. Also a slip up when doing low carb is an instant gainer.

My loss is slower but steady. I don't have any 3-5 pound weeks and average barely a pound/week but I don't have the cravings. When I do need something to fill a gap a pre made shake 160 cals, or an apple, pear or banana can fill the need at just under 100 cals. My meals are often simpler since many are just a shake along with a fruit or V8. with the exception of Breakfast and Dinner. My HDL was a little low so I'm to have oatmeal and a bit of Flaxseed most mornings. Ideally days with a workout before breakfast work best but I have to work on that to have it become a habit.

I picked up another sports program (OSSC Sports of All Sorts) which has really shown me that I need to do more cardio. You might have it in Kingston.
My Core class, Resistance and Dodgeball don't do it and I am beat when doing a lot of running back and forth in a gym like soccer or basketball. Tonight was indoor soccer and I could not keep up.
We have an exercise bike and treadmill and I will fit those in more often and for longer times to see if it is just me lugging the excess around or time is catching up with me. lol

******************

Tuesday
A fully on track day and I made my wife (strict lower carb) a Valentine's Cake with coconut flour, ground almonds, Carbquick and some berries on top.

Wednesday
Started out great, but worked through lunch, left late, changed and headed to a game famished. Stopped at MacD's and grabbed a Fish Sandwhich and Quarter Pounder, leaving most of the buns, but still felt sluggish for the game and it wasn't great food.
Doesn't happen often and I usually learn from poor choices. I had fruit and shakes at work but just got lost in the day.

Hurray Jenn!

Hal

Hi!!

Jenn - glad you're feeling better.. you are absolutely right - Life does not have to suck!! I'm borrowing that from you

Didn't get my run yesterday. But it was expected with the schedule I had. Did a HIIT and ab workout this morning. Going to take kids for swimming after my physiotherapy appointment. The ankle is acting up again!!! Will it ever end??? Then hopefully a run or a DVD workout..

Have a great one!!

Reetu