T4W10D5
Good Morning

Jonathan: Superb post!
Tom: Thanks! I took an extra day off yesterday!!!
Hal: Congrats on the fat burn and muscle gain
Shannon: Thanks

I didn't run last night but rode an extra 3 miles on my way home. I did a good 5/25 and I'm still feeling it today! If it wasn't for you guys, I would have done a 3/15! I've got ballet, a 3 mile run, and bike commute for today.

1. Planned meals and workouts
M1: bagel, coffee, water
M2: stirfry, water
M3: turkey, avacado, tomato sandwich, water
M4: peanut butter and bananna sandwich, water
M5: stirfry, water
M6: smoothy
Workout: Ballet, 3 mile run, bike commute

2. Daily Gratitudes: I was inspired by Jonathan's video and his championship level community behavior!

3. Actions to move us forward: Run tonight no matter how short the distance!

5. Finding the lessons in our life situations: Facing my own limitation and avoiding the judgement of the limitation of others

6. Lifting another person up: Great phone call from my daughter this morning!

7. Progress over Perfection: Progress is what this program is about. I think about Bill Phillip's evolution and appreciate that what's to come could be beyond my imagination!

Hill for Bill and Clarissa: Conservatory in GG Park last weekend

Have a great day,

Roger

Phillip N Christy Beville


Got up and enjoyed time getting my kid ready for school . Gave my wife and kids a hug and a kiss . Got my 5-25 airbike ride done this morning and did it kick my butt ! Sweating heart rate 152 and feeling very strong Now that the best way to start your day . Now it time to enjoy some much needed time with my wife and little one . Phillip

Good morning! Its Thursday...

I never heard the alarm today, my four legged backup alarm woke me up this morning. And its OK that I slept in today because I have other exercise plans. Today I am doing a fitness profile here at the Wellness Center (the gym at work) and I'm excited to see the results. One hour till I head out!

Food is on track and I'll go get my meal 2 boiled egg and tea here in a minute.

Today I am grateful for my hubby, warm tea, the new iPad (my hubby is hard to shop for and the timing was perfect for his birthday!) and having good APs.

So I have a question that plays off of Jonathan's revelations from last night... Recognizing the limiting belief is half the problem. The other half overcoming that belief. I have struggled to overcome my limiting belief so any advice for letting it go???

Have a wonderful Thursday!

TODAY I feel energized, pumped, ready to blow right past 220! Al Ardon threatened to "lap me" as we're both fairly close in weight. I say game on!!! I know Al is going to be right there with me as the numbers get better and better.

It's raining here in Oklahoma. It's cold too. I was already getting ready for Spring. But that's ok ... because I can still SPRING FORWARD right?!

Terra - Great question! Answer...not 100% sure LOL but...Carolynn Lovejoy emailed me last night with an excellent way to do it. Visualize it! Put tape over the scales with the number 195! Stop weighing for weeks. Just eat right, exercise, sleep, and VISUALIZE where I want to be. I'm going to do it. What exactly is your limiting belief? You can do this too. Heck, let's do it together and see where we land in a few weeks!!


Meals today:
M1 - Nutrition shake
M2 - RightLight
M3 - Shrimp, salad
M4 - RightLight
M5 - EFL Fajitas
M6 - Nutrition shake


.

Ohhhhh, I'm gonna do the tape-over-the-scale! HA!

Update from here, but before then, THANKS, TOM, STITCH, HOLLY AND THIA for your kind words on my profile!

Surgery went well... the best one yet! (This is #4... or 5?? Has to be done every 3 years or so...) I still have a SLIGHT sore throat, but it's not two weeks past, so that's normal for me. I am NOT choking any more, which is thrilling, and am enjoying FOOD again!

As for the neck, not exercising is messin' with my head! I MISS MY WEIGHTS! HOWEVER, as reported before, the chest pains are gone (THANK ya, JESUS!), and movement in my upper spine and neck are improving. Doc says may be no exercise for up to TWELVE weeks now... BUT... IF the improvements keep going on, we may be able to skip surgery. YAY!!! Soooo... I'm doing what I can: eating well/100%; keeping a good attitude, etc. There have been a couple of days of INTENSE PAIN, as in I'm-thinking-of-going-to-the-ER kinda pain. If you know me, I stay AWAY from the ER, so that's some serious stuff.

I can't sit at the computer long, but do look in on you guys as often as I can, and CHEER YOU ON from the couch!

Keeping the heartbeat going from the Rockies...

Love to all,
Sherry

Hey Team,

Sounds like everyone is off to a great day with positive attitudes! I've been thinking about where I can tune up my routine for this 12 week challenge. One initial thought I had was that many of my protein sources are NOT lean protein (cheese, nuts/nut butters, greek yogurt, whole eggs). So, I think I may focus on having 2/3 of my protein sources per day coming from lean sources like lean meat, egg whites, beans, and oats (and of course my whey protein shakes!)

My plan:
M1 - cheerios with almond milk
M2 - EFL pancakes
M3 - cheese, grapes, banana w/ pb
M4 - protein shake
M5 - eggs and veggies
M6 - protein shake

water, water, water!!!

Exercise: 5/25

Gratitude: Each day truly brings something new and different.

Goals: Take and Post my before pics for the 12 week challenge!

shannon

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Sherry - Sounds like things are looking up! I'd love for you to stay connected and cheer us on! How can we cheer you on as you wait for healing?

Jonathan - You're motivation is contagious. I've been at a plateau as well. I am going to break through! Way to get us pumped!

Terra - if you can identify the limiting you belief, you probably need to replace it with a new (positive) belief. Any ideas of beliefs that could replace it?

Hi, Phillip and Roger! Hope your day ROCKS!

Tom - I really identify with your struggle to rest. I think truly resting is way harder than being productive most days!

John - oooh sounds like a lovely day. Enjoy those beautiful flowers and soak up the glory of coming spring. I hope it motivates your heart to seek goodness for yourself this week!

Lana - health and wellness to your body!

So today I did 600 kettle bell swings and increased the size by 2 lbs to 14 lbs. That took 32 minutes. Then since it was such a beautiful sunny day and up to 35 degrees dh and I took a long walk.

M1 2 egg omelet w celery, onion and cheese, raisin toast
M2 dried apples
M3 chili, sesame tarragon crackers, raisin toast, carrots, string cheese
M4 1/2 protein bar, 1/2 banana
M5 chicken, lettuce, cucumber salad w raspberry vinigrette dressing
M6 potato w butter

I am so happy that spring is coming, the robins are back and lots of snow is melting although lots is left. We see animal tracks everywhere on our walks, moose, bear, coyote, squirrel and rabbits. I am enjoying this challenge and reading peoples blogs. Lot of good ideas here. Nancytroi

Good Evening Steppers!

Just checking in and catching up on posts. I'm glad everyone's in on the new program! I posted my measurements and will try to get pix done tomorrow. We've been washing windows today because our plantation shutters will be installed on Saturday. Yay! We've been living with no window coverings since we moved in Jan 31st! (Cardboard up in the bedroom at night!)

My nutrition is good so far. Still abstaining from alcohol for Lent. Did full body workout yesterday and a 5 mile bike ride. Today I did a brisk 5 mile walk. Will do weights tomorrow.

Buff: I like that about wiping off the muck of life! I'm having some muck at work with my supervisor and it's hard not to take things personally. I have to try harder to let it go! It's just that I've never tried harder at work than with this new job, and it is so very fast paced and stressful! The contract ends I think the end of April and I will be on the lookout for a change of pace.

Thia: Congrats on the new job! You sound happy up there in Edmonton!

Let's rock this challenge!

Ok, so this morning my trainer called and had to cancel for this morning. That worked out good for me. My stuffed head from this past weekend cleared up but now I have a sore throat and cough. I took it as a need for a free day.
I will get my LBWO in tomorrow after work.

Jonathan: I realized about 2 weeks ago that when I got on the elliptical I always put my weight in as 190 even though I was down to 186. I decided to start putting 180 in and now I am down to 181 so maybe this is another way of visualizing going down to a lower number. maybe?

First comes thought; then organization of that

into ideas and plans; then transformation of

those plans into reality.-Napoleon Hill

________________________________

Hi Team! Hope everyone had a healthy day.

Had the gym interview after work. This gym is very busy and a huge place.....I made it through the first interview and will be moving onto the 2nd interviewing process next week. He really liked my attitude, enthusiasm and passion for health and wellness. So we'll see what happens.

Im pooped. I got up way too early today to start my day, making myself stay up an hour extra tonight, so I dont wake up too early (lol), get into some type of routine . I'll do some reading....

Have a great night everyone and I'll see you bright and early in the morning (but a little less bright and a little less early....if you get my drift...lol)...

Good evening team.

I took the day off from exercise today and had a free day for food, too. I was tired and I think the rest was what I needed. Looking forward to tomorrow.

Hal

Answer to Jonathan's question: My limiting belief is that my body really likes to hang out here in the 150's. In November I dropped into the 140s for a couple of weeks. But I'm back here in the 150s again. I can not remember when in my adult life (aside from those two weeks) when my weight has ever been sub 150. I'm only 5'2" and 150lbs is too much for my frame. And yet I have a hard time imagining myself at a lower weight.

I will tape a weight on my scale in the 140s. And I will work at changing that belief through positive thinking, repetition and (I hope) your help.

Jonathan...Terra..what a great idea,,I need to change my limiting belief also.Tape on my scale too.And I'll step on it many times a day to see my new weight.'

I did not sleep Tuesday night. My asthma meds keep me awake. I went to work Wednesday. I am still coughing. Sometimes it feels like my neck is gonna break. I think I had pneumonia. I am coughing stuff up. It is to thick to come up. When I take meds to thin it, I stay awake 24/7. Anyone have any suggestions?
I woke up at 4 am today with a viscous migraine. Seriously, I almost went to the ER driving myself. I just wanted someone to put me out of my misery. My husband brought me in coffee at 5 am. It lasted most of the day.

So, no work out today. I did eat a large salad of greens, grilled peppers and zucchini,a little chicken and some guacamole. I had a couple pancakes earlier in the day when I thought they'd stay down. I made them with two eggs, 1/2 cup of ground almonds, pinch of baking soda, cinnamon, salt, and half teaspoon of vanilla. They turned out really good. I still have pain in the right side of my head. It is bearable though. I also have sore shins from the walk. I need to wear my Vibrams. I do not get sore legs when I wear them.

You all sound like you are doing fantastic. keep up the good work. I am going back to listen to the video now. Very inspirational video Jonathan.

Hey all. My limiting belief was that I'd never get under 220, then it was never under 210, then never under 200. I'm not exactly sure how it happened, but one day I just decided that I could do it. I knew deep down I could, and instead of thinking "why can't I get under that," I started thinking, "Why shouldn't I be able to get under that? Other people do, why not me?" When I started seeing myself as worthy and capable, I started breaking through those limits. Now I'm hanging out right around 190 and I am ready to bust through again. Screw this thinking that I can't do it. I can do anything if I put my mind to it- and so can all of you!

Today I did my video series- day 3. It is insane but feels so good when I'm done. I had a bit of a rough night with the kiddos, although I was pretty proud of myself for keeping my cool during the major meltdown session. I did feel a little stressed, though, so I put on my running shoes and went out for a 4 mile run down around the river and then around the lagoon and back. I ran a slower pace than usual, but it was good to get out and do it. I'm really looking forward to my respite tomorrow!

Good Friday morning to all out there inT.com land!!!

I am having an interesting morning. I woke up feeling fat and I don't know why. Maybe you do gain weight looking at food. I resisted sandwiches and chocolate at the ladies group that I spoke to, had only the turkey and veggies at the supper, left potatoes, dressing and pie, bypassed desserts at an International Women's event. It was one of those events in which the women tried to outdo the other with the most delicious looking dessert, if you get my drift. I had taken 2 cosmic cookies and ate those at 9 last night with a cup of tea. I had the second one because it was there so next time I will only put one in my purse. But I have this fat feeling instead of feeling proud of myself. I think I will drink more water and see if I can flush it out! I think I have been having too many nuts, between the granola and cookies so I will be conscious of it and see what happens.

It was a beautiful day in the valley, the snow has pretty well all melted and I could see green spikes coming through the ground Had a lovely walk. Something interesting happened too, I was coming out of a store and held the door for a lady who was carrying a young child. I noticed that he had casts on both legs. We started talking and I found out that he was born with club feet, he had been in casts since he was 10 months, he's 2 now, had had a spine operation and needed another operation before he could started walking.I gave both a hug and wished them well. He has the face of a cherub and impish grin, I told the mother that she won't be able to stop him! My legs didn't feel so sore after that! People placed in our path for a reason

Have enjoyed all the talk about visualizing. I feel I have conquered the scales, I only get weighed every 2 weeks.If I got weighed today feeling the way I do and found out that I an gained I know that I would be too discouraged.I will never do that, why would I jeopardize what I have "gained"! So now I will only weigh when I feel light , but what I do if I gained weight then, hmmmmm. If I have true to what is good for my body and done what I had to do , it should be alright. I think I need to learn to trust in myself. Well, where did all this come from??? THanks for listening and talking about visualizinf! That is my Friday focus, think I will blog !!!

Fuel
M1 oatmeal, cinnamon I think I have been having too much granola so going to cut back
M2 cottage cheese
M3 chili again, good thing I like it
M4 shake
M5 scrambled egg with egg whites, veggies and mix in brown rice I have discovered Bragg's sauce, delicious
M6 cheese and crackers

Goals
1.exercise
2. water
3. coffee with friends
4. odds and ends
5. laughs along the way

Have a great transforming day!
Inch by inch,
Nancy

From a former, not old, English teacher!!
Enjoy the present,
Nancy

Morning Team. Had a great sleep and ready for a really good day ahead! Its going to be a fantastical day I can just tell.

Let's have a healthy day out there and I'll be back later to catch up!


Spring Forward Day 5

MEALS
M1 Rightlight
M2 turkey breast and fruit
M3 rightlight
M4 hummus and veggies
M5 protein and carb
M6 shake
WORKOUT
5/25 cardio HIIT

GRATITUDES
Another day

TODAY'S INSPIRATION

The Flower Show was a breath of spring - so was the walk to and from the convention center on a 60 degree day. It was a great way to spend the afternoon.

Cardio today - trying to figure out some choices for a HIIT cardio without joining a gym. Any suggestions ?

Have a great weekend everyone. John

Overall Notes: Around noon, she-who-must-be-obeyed, my daughter-in-law and my two grandsons depart for two weeks in Alabama to assist in the birth of my daughter's child #5 - my grandchild #10. I'll stay at home with a long honey-do list and I'll be babysitting the grand-dog (my daughter-in-law's hound). [Did you follow all that? Did you care?] Anyway, I've only got the morning - then I'm alone. Poor me! It says right in the Bible, "The Lord God said, 'It is not good for the man to live alone ...'" I'll get in a run this afternoon, and finish up a landscaping project - - or two.

I had to do fasting blood tests this morning. I'm usually up at 5 AM, and my appointment at the lab was nearly 8 AM, so by the time I was out of there, I was pretty hungry and I stopped at McDonalds for a breakfast sandwich - ignoring my goal to stay wheat-free (sigh!). I'll be a good boy for the rest of the day.

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

Today’s Exercise: Stretching/Core strengthening routine; 3.6 mile LIIT (Low Intensity Interval Training) run/walk
Countdown: 8 days until the ”Guana Tolomato Matanzas Reserve” 10K trail run in S. Ponte Vedra Beach

Today’s Food Plan: Low Glycemic Index

M1 (B’fast): Steak n Egg Breakfast Bagel (1 egg, ½ small breakfast steak, cheese, some grilled onions, on a toasted bagel)
M2 (Lunch):Tuna Salad over lettuce
M3 (Dinner): Chicken Chili; fresh grapefruit for dessert
M4 (Dessert/Snack): Protein shake; a “palm-full” of raw almonds or other nuts

Tom

T4W10D6
Good Morning

Thia, congratulation on getting through the 1st interview!
Lynn, that's a tough situation. I hope that your doctor can help.

I followed through on my work out plan: 4 mile run, ballet, bike commute, core exercise!
I ate clean and was mindful enough to use the protein shake to fight carb cravings!

1. Planned meals and workouts
M1: Spagetti with meat sauce, Water, Coffee
M2: PBJ with Banana, Water/Tea
M3: Smoothe, Water/Tea
M4: Chicken with veggies and rice, Water/Tea
M5: Cereal with strawberries and blueberries, Water/Tea
M6: Protein Smoothie
Workout: 5 mile run, core exercises.....sore right elbow doesn't like bench or shoulder presses

2. Daily Gratitudes: I appreciate my home and my town. The review of Chapter 10 was very helpful

3. Actions to move us forward: I scheduled doc's follow up yesterday and my 6 month dental checkup as well

5. Finding the lessons in our life situations: In the quest of taking better care of my soul/spirit, I am choosing to personify honesty, respect, trust, stepping out of my comfort zone to be a better person

6. Lifting another person up: log work out in Plus 3; add payroll deduction for American Cancer Society and another charity for Homeless Vets

7. Progress over Perfection: Ballet just jumped to the next level and my dance is way below perfect. The strength and focus required to pull off these moves is a huge challenge.

Hill for Bill and Clarissa: First Trip above 10,000 ft Sept 1975 with the school that I attended for 2 years and continue to volunteer.

Have a great day!

Roger