Stepper's Weekly

Let's have a great week Team.

Ideas for us to focus on.

1. Planned meals and workouts

2. Daily Gratitudes

3. Actions to move us forward

5. Finding the lessons in our life situations

6. Lifting another person up

7. Progress over Perfection

Definately needing to step it up I start to relax when I begin to Lose weight and feel better I did awesome five out of the seven days this last week starting week 7 and my goal is to be right on the money feeling positive

Hi!! I just got back from Phuket. Had a lovely relaxing time with the boys. Weather was perfect - about 95 F, clear blue skies, not a cloud in sight!!

Today I plan to do a 20 mins HIIT, stretches and UBWO. 5 portion controlled meals plans. Got to do grocery shopping and prepare my meals for the week. Feeling good.. and I'm feeling strong.

Gratitude:
1. A great weekend with the boys
2. My camera to capture those special moments with the boys
3. My boys

Have a great week!

Reetu

Hi team!
Weekend was great and super-busy! We even did some horseback riding despite cold weather. It was 10 degrees warmer in the covered riding hall, so we made it!
This week I’ll spend 4 days in Prague, Czech Republic in the conference we organize for new project. It’s an important event, so I think I will be busy all the time. I’ve already figured out there is a gym in the hotel, so I’m taking gym clothes with me and hope to use it! Eating right in conference-setting seems hard now, but I’ll see what can be done.

I’m grateful: for new bed we’ve ordered and for the opportunity to ride horses.

I'm off to catch the plane!
Have a great week!
Lana

Overall Notes: I finally got some rest yesterday and I'm ready to kick it in gear for the week. I'm planning a little work on the home gym remodeling this morning, then I'll go to Cardiac Rehab for a gym workout. We'll see how tired that makes me by this afternoon, so I can decide if I want more remodeling work or if I'll just take it easy with some paperwork that needs to be done.

Did I stick to the food & exercise plan yesterday?? Yes

Today’s Exercise: Stretching/Core strengthening routine; Cardiac Rehab gym workout
Countdown: 33 days until the GTM Reserve 10K trail run in S. Ponte Vedra Beach

Today’s Food Plan: Wheat-free & Low Glycemic Index

M1 (B’fast): 2 egg ham & cheese omelet
M2 (Lunch):Tuna Salad over lettuce; a pear
M3 (Midmeal): Protein shake
M4 (Dinner):Personal Chef (aka, spouse) has not yet determined / revealed this.
M5 (Dessert/Snack): Protein shake & berries (raspberries & strawberries)


Tom

T4W7D2
Good Morning
Thia, Congratulation and good luck on your first week as a certified trainer1
Lana , good plan to incorporate your exercise
Reetu, that sounds like an excellent trip

1. Planned meals and workouts: 5/25 and Bike Commute Eggs& Veggie Breakfast; Beef and veggie lunch; Protein Shake & PBJ with banana and walnuts for snacks.

2. Daily Gratitudes: Still have a job with income; My children; My health; My home in the center of San Francisco

3. Actions to move us forward: Sleep 7-8 hours; Focused on each task at work

5. Finding the lessons in our life situations: Follow through on recommendations at work; Take care of my side of the street and drop resentments

6. Lifting another person up: Remembering that understanding is better than agreeing

7. Progress over Perfection: Focus on completing those actions having faith that they will lead to the desired outcome as they have for the champions in our community.

Hill for Bill & Clarissa: From yesterday's dog walk. View from the top of 20th and Sanchez looking east toward Potrero Hill. Cherry Blossoms in bloom.

Have a great day,

Roger

Reboot Monday ! Free day yesterday but still accomplished a lot. Free meals for me these days is a turkey wrap and I brought half of that home for a later meal. Not so bad.

Yesterday was also the day I said to myself "it ain't gonna fall off by itself." I'm at that dreaded plateau and just need to give it another nudge.

Three mile cardio today ... and here we go ! Great day to everyone. John

There's power in letting go. Take your hands off the wheel and say,
“Okay, God. I’m going to let You drive. You know the best path for my life.
You can see the detours, the dead ends. You know the shortcuts.
God, I’m going to let You take me where You want me to go.
” That’s a very freeing way to live.

Joel Osteen

_________________________________________________

Good Morning Team Steppers. And we are off to a new fresh week of healthy habits, goals and growth. Let's make it a great week ahead.


Melissa. Reetu. Lana. Tom. Roger. John. Great to see you all off on our way to a healthy Monday!!


Let's have a fantastic day!



Here is a great quote for keeping the faith in life.

Good Morning Steppers!

It's day 36 of my first 2012 challenge, the start of week 6. Sunday I'll be one third done, and will take pictures.

I kept my three commitments yesterday - I exercised, logged my food and exercise, and posted on T.com. This morning I weighed in at 242.8 pounds. My goal was 242.5, or 1.5 pounds a week. I'm pleased with my progress and will strive to catch up this week. My goal for next Monday is 241.

I'm back to intense workouts this week after a lower intensity recovery week.

I'll post more later. It's time to work out.

Hal

Reetu.... Lana......Tom...... Roger..... John....Hal...thia....so happy everyone is doing so great keep up the good work its gonna be a great week

I'm back!

I just realized my workout starts half an hour later on Mondays. Oh well.

While waiting around I got my blood pressure tested (Cooper is having a health fair today). My BP was 129/75, which is excellent for me.

1. I've planned my workouts and meals for the week. I'll follow the same routine and eat the same meals as last week.

2. Today I'm grateful for my wife, my sons, our dog, my friends at church, my friends here on T.com (especially Thia!), my trainer, the progress I've made over the last two weeks, and momentum.

3. The actions that will move me forward are following my food and exercise plans and doing steps 5 and 6 this week. Step 6 is going to be a huge project - cleaning out my old office and turning it in to an exercise space. Pictures to follow.

4. One lesson I've learned vividly in the last two weeks is that cutting out refined carbs makes a huge difference in my weight loss. It's the difference between being excited and grateful or frustrated.

5. This week I'll do my best to lift up all my friends in Steppers Quest. I'll also lift up each of my scouts by helping them come up with a plan for advancement and then helping them carry out that plan.

6. I'll practice progress over perfection in my eating plan. I shoot for 100 percent each day, but recover quickly if I slip up.

Hal

Happy Monday!

1. I plan my meals on a daily basis. Here's today's plan:
M1 - protein shake
M2 - eggs and veg
M3 - cottage cheese w/ walnuts
M4 - ham, yams, cauliflower
M5 - protein shake
exercise - 25 min HIIT.

Workouts planned weekly. Here's this week's plan:
M - HIIT
T - HIIT
W - UBWO
Th - rest
F - LBWO
S - racquetball
S - FBWO

2. Today's gratitude: My therapist. I see him on Mondays and he helps me gain the perspective I need to take care of myself well in the midst of powering through my week of single parenting.

3. Actions to move me forward: catch up on my steps! Then spend some time each day this week reflecting on my lifetime intentions (week 5).

4. Lessons in my life situation: Waiting for something that you want is not a passive position. It is not sitting around and complaining about what I want but do not have while silently demanding that someone else makes changes to get me what I want. No, waiting is active. It is about how I choose to view my situation and how I choose to live with hope that what I want is attainable, as long as I take responsibility for myself and make the changes that I can make. This kind of waiting is hard to do without losing heart. But I have to keep my eyes on my desire, because anything worth wanting/having is worth waiting for.

5. This week I will lift up my husband simply by acknowledging my gratitude for his willingness to confront his own demons.

6. Progress over perfection: It is about the journey not the destination!

Blessings on the week, team! Here we go!

shannon

Happy Monday everyone!

I am looking at a crazy week with doctor appointments, physical therapy, Valentine parties for my girls and a hubby who goes on travel tomorrow night. So today I will work on getting my plans laid out so I have a foundation for the week.

So far today I have...
M1 - RL shake & coffee w/almond milk
M2- missed while at physical therapy
M3- two boiled eggs, cup of 0% fat greek yogurt, green apple and cup of tea

And the plan for the rest of today is...
M4 - nutrition bar & more tea
M5 - my challenge for today is to figure out a healthy choice at either an all you can eat buffet or Arbys fast food (on our way to a meeting). I'm leaning towards a portion controlled item at the fast food place right now. BUT I will research it before we head out there tonight. If all else fails I will do another nutrition bar and apple.
M6 - decaf coffee w/almond milk or RL shake w/fruit?

I've got lots of physical therapy type of exercises so I will be working them into my plans for the time being! Maybe it will help me do more activity at night. Stretching and abs would be a good thing!

I better get some work done and figure out my schedule for this week. Thia, I will come back and revisit your initial questions...

Hey Team

I have been floundering (and I don't mean eating lots of fish) over the last while. I have been doing good (Great actually) workouts but my eating has been poor. I spent the last week in Niagara-on-the-Lake with catered food and social events. I did pretty good. I did indulge a bit during the day but evenings were strict and on plan. However, I have been increasing (not decreasing) in weight.

I know I can and will turn it around but I cannot remember being in a nutritional rut for this long ever in my life.

I remain grateful for the support from Lisa (Fitness_Crazy) who is the best AP I could ever ask for. For those that don't know, she is doing her first marathon this weekend and she has been training hard. She is an example to follow (If I could keep up with her!).

While away last week, I hopped in the car and drove to the local Goodlife Fitness in Niagara for a BodyPump workout. What do you know that the person next to me at the door waiting to get in was also a T.com follower. Nice to see another good person doing their best to make positive changes. Of course, I had a kick butt workout too!!!!

For today, food is planned and I have done two workouts today (P90X Chest, Shoulders and Triceps this AM and BodyPump today at the gym over lunch). Now I just need to keep away from the cupcakes and cookies my kids are making with us tonight for their classes for Valentines Day!

Cheers
DJ

Cheers
DJ

Hey! It's a new day! Okay, almost half of it is over, but man have I been productive today. I discussed with hubby how crazy our messy house was making me, and last night he decided to go through a pile of paper to look for something specific. Well, that turned into a box of papers that he went through and sorted. He was gracious enough to put all our EOBs in another box and asked me to go through them. So rather than wait, I tackled the project this morning. What a massive pile! I also filed the other piles he had separated. Whew. What a project! SO grateful it's done now, though. Next big project? Helping the kids clean up their rooms and putting all their clean laundry away. Yikes.

I didn't get to the gym last night, but I did get in that 5 mile run yesterday afternoon, and I'm going to the gym tonight to do some strength training. Nutrition has been good. K...time to go prepare for my AP group tonight.

DJ - perhaps your weight gain is muscle weight and not fat weight? If your workouts have been great, then, that might make sense. Just a thought. Good luck getting back in the groove!

shannon

1. Planned meals and workouts - Lots more Fruits and veggies this week - Shakes at work and home
2. Daily Gratitudes - I love eating/living this way. My wife supports me as does this community and my friends
3. Actions to move us forward - Complete a lesson this week
4. Finding the lessons in our life situations - Tried eating for Mitochondria sheathing this week - Thanks Micky - a little bloating ;-)
5. Lifting another person up - My wife - concerns over her Blood sugar - Will visit the new members section
6. Progress over Perfection - A few small slips at a dance and elsewhere but moving forward - pants are much looser

Monday - A great one - a 100% Christine
M1 - Rolled Oats, Raisins, Whey, Banana
M2 - Shake, Apples
- Lunch hour Core Class
M3 Shake, Asian Pear, Seaweed flakes
M4 - 4 squares Dark Chocolate, Eat for life bar
M5 - Haddock, Butternut squash
- Dodgeball at 9:00

Got my UBWO done this morning push it a bit and done good . Nutrition has been right on . I been feeling very good for the past 2 weeks . My stress level is down and my energy is up way up . Did some maintenance done on my exercise equipment . And got my workout room cleaned and work on the house . Most of the day I been on the move lol . My wife is doing good she started Bill's EFL today . She is going to start her pt this week . But cant left any thing over 5 lb for the next 6 to 8 weeks . She is looking forward to getting back in shape But she taking it slow for now . Getting up at 4 am in the morning and going to get in a 30 min HIIT bike ride . And i going to have a very good day . Phillip

Tom: Thanks for letting me know we are on a new week. I can wait for my work schedule to go back to normal. Then I will know what day it is.lol

Wow, I don't think I posted yesterday. (Sun)

Well today was pretty good. I ate clean. Still have some Greek Yogurt to eat in a little while. Idid drink 72 oz of water and 1 coffee and a green tea. I am having a tooth problem so I am glad I have some Right Light. I can't wait till my order of the New Right Light gets here.

Today I did my 5/25 HIIT on the Elliptical then stayed on for a few extra minutes until I did 3 miles. After I did my 5/25 I went in reverse for 2 minutes then with my heals up on the back for 2 minutes and then a cool down until I hit 3 miles. Added some Ab work for a finish to my workout.

Jenn: The Peanut Butter I use is called KREMA. I get it at my grocery store Kroger. They do have a website. kreamapeanutbutter. There are also a few stores here that you can grind your own nuts into peanut butter like you can grind coffee. I don't know about doing a 10 or 15 incline on the treadmill but I might give it a try some night.

Jonathan: Girl Scout Cookies, OH MY. We bought some from our granddaughter but since she lives on the other side of the states (WA) she gets to keep them at their house. Works for me. Are you the cookie chairman that you are doing deliveries?? You are doing fanastic with you transformation.

Nancy: I'm so glad you figured out how to post a picture because you have some great quotes. Thanks.

Tomorrow I have an UBWO with my trainer. SHould be a good one.

I hope everyone has a great Tuesday. Lori

Had a 100% day yesterday. Upper body feeling a little sore, but thats good, right?? Meals were right on target and I have prepared meals for the rest of the week. Slept for 9.5 hours last night!!! Feeling fresh now..

Plan for today: 5 portion controlled meals, HIIT, core and DVD workout.

Checked my resting heart rate, and its down to 56!!! Yay!! Last time I checked, which was a year ago, it was around 66 - 70....

Gratitude;
1. Sleep
2. A nice cup of herbal tea, esp red berry tea
3. Time with my kids

Have a great day!

Reetu