Welcome to lap 2 of our Health Challenge 2009! What an exciting time for health and well-being and accountability together. Each week, on Monday, I am going to list these 12 healthy habits. Choose a habit from this list to focus on each week (your choice) and by the end of the 12 weeks, you will have healthy habits to maintain your healthy lifestyle. 1. Buy a journal...and use it
In this journal, write down...
What you eat...
When you eat...
Why you eat...
Then, be honest with yourself and see where your eating habits need to change!
2. Read The Abs Diet by David Zinczenko
This one is especially for the men! This is a great book for keeping all of us lean for life!
3. Commit to Building Muscle
Our personal trainer, Jonathan Doyle, will help us learn how to do this correctly.
4. Commit to Aerobic Exercise
At least 30 minutes of aerobic activity is recommended by the experts these days. The truth: figure out how much time YOU can devote to physical activity and stick to it. Don't overdo it. Don't beat yourself up for not doing it. Just do as much as you can do!
5. & 6. Focus on eating these foods: (taken from The Abs Diet)
We'll talk more about these foods as the weeks go on. These are our power foods, the foods which will give our bodies the nourishment we need to live strong, healthy, and lean.
Almonds and other nuts
Beans and legumes
Spinach and other green veggies
Dairy (fat-free or lowfat milk, yogurt, cheese)
Instant Oatmeal (unsweetened, unflavored-you can add your own goodies!)
Eggs
Turkey and other lean meats
Peanut Butter
Olive Oil
Whole-Grain Breads and Cereals
Raspberries and other berries
7. Focus on 6 meals a day
Six a day, spaced relatively evenly throughout the day. Eat snacks 2 hours before larger meals.
8. Get the "Spirit"
Knowing that there is someone greater and more powerful than YOU to help you is key to this journey. YOU cannot do it on your own. This journey is not just about willpower. YOU need others to help you, YOU need a GOD who cares about YOU and can give you the strength to reach the finish line successfully. If you don't know Him, I'd love to introduce you!
My suggestions for getting in the "Spirit": Read the Bible, Go to church, and Pray!
9. Drink lots of water
Water flushes fat and nourishes your muscles. Drink at least 8 glasses a day.
10. Take a Multi-Vitamin everyday
11. Eat almost NONE of these:
Refined carbohydrates, saturated fats, trans fats, high-fructose corn syrup.
12. One meal a week eat whatever you want
This one is pretty self-explanatory!
6 comments:
I'm going to commit to the building muscle and eating the certain foods! I already do a journal of what I eat every day. I don't necessarily write why though. I should start doing that too! Lately I have been so crazy busy I have been slipping. So glad to be starting back on lap 2! I have 3lbs till my 14lb goal by the 28th! Definitely getting a worout in tomorrow morning. I've been gettin such little sleep lately that tonight as soon as Cara is asleep I am turning in myself. Big Gary and Lil Gary can join me when they are ready.
My goal this week is to faithfully commit to building muscle. This needs to be apart of my routine!
I, too have been "slipping" because of busyness and lack of focus. It seems like if I fail in my exercise, then I figure, Oh well, I have failed in everything, I might as well overeat. I AM CHANGING MY THINKING. I am going to focus on the good things I do daily for my body!
I am praying for ALL of you!!
Welcome, Uncle Don!! I will tell Nate to get on and post, too.
Josh, Amy's hubby is joining, too, but they are without a computer!
Yeah we have internet again. Crazy how a winter storm can kill a modem. I thought that only happened when the power went out from lightning. Oh well its fixed. I too have been slipping. I still need to focus on exercising. I do pretty good most of the time with food choices. Summer is coming and I want to feel good. I am really going to try to focus on the aerobic exercise this week. I actually got up at 630 this morning and got on the treadmill. Oh and I've been eating this snack-Its a wheat pita toasted with peanut butter topped with dried cranberries. YUM SO GOOD!!
My goal this week is to drink lots of water. I really need to get hubby too also. I know he goes all day at work and doesn't drink any and barely any at home. I was doing so good when I was pregnant. I think I just need a routine. When I was working and pregnant I had a good routine. I would eat the 6 times a day (I was starving all the time:-) ) and I would drink all day. I just need to get back to that routine.
Off the subject but the High Fructose Corn Syrup. Has anyone seen those new commercials promoting eating it?!!
I'm going to try to write down everything I eat. I think maybe that will help. I also need to be more disciplined about taking my fish oil and drinking water.
Remember to choose ONE thing a week to focus on. To choose all of these habits and try and implement them all in is way too much. Some of you have already been doing these habits, but don'y overload yourself and give you too much to think about. Choose your top priority and stick with that this week!
I am so happy ALL of you newbies are on here...it inspires us to have new competitors in the race!
Yay, Bobbie about your weight loss! WOo hoo!!! Awesome! Keep going strong!
Tawnya- YES! I have seen the commercials! Ah! That weirds me out!! This week I am posting some info on HFCS to educate us all!
Love you ALL!!
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