Time for YOU: Week Nine

Time for YOU:
Week 9

"When we keep the temple covenants we have made and when we live righteously … , we have no reason to worry or to feel despondent."
- Richard G. Scott

Hey Everyone!  It's been a very good week. The sun has started to shine, despite the  breezes coming around, and the world is changing.  We are changing too.  It takes all winter for the flowers to restore themselves and get ready for spring before they flower.  It takes time for us to bloom as well. Daily reminder of what we want is important to our success and our blooming. Our daily "fertilizer" of food, "sun" from exercise, and "fluid" from water make for a glorious bloom.  Can you tell I'm a little ready for the spring? 

WEEKLY FEATURES:
Thought
Weekly Video
Goals
Workout
Recipe
Food Replacement List 

Songs

Weekly Thought:

"We are what we perceive ourselves to be.  Change one negative thought about yourself and replace it with something positive and watch yourself start to soar and accomplish all that you desire. " - Julie Gibb

Weekly Goals:

Exercise: No plateaus - Try something you haven't tried before today. You have it in you to give it a try and maybe you'll love it. I did that with yoga and now it's an integral part of my week.

Nutrition: Make a list of your families favorite dinners.  See if you can make them a little healthier.

Knowledge: Dr. A's Lesson 12 Companion Guide: Muscles in Motion

Emotion: Note to Spouse or loved one.  Make a note to your special someone expressing your love and gratitude for assisting you in your journey so far.  They've lived with our changes, our emotions, and our "prickles".  Give them a little boost, and yourself too by sharing the love.  

Home: Afternoon Routine

Spirit: Temple Attendance and/or Meditation

Weekly Workout:
This is going to incorporate a multipurpose approach to weight loss.  How many times have you stood in the kitchen wondering where to start in the house, also knowing you need to workout that day.  I have a workout for you.  It requires your tasks and some perspiration:

#1 : Decide the top 3 things you want to get done.  Write them on a mirror or glass door with dry erase marker (or just grab a piece of paper).  Leave some space to write down exercises in between. 

#2: Now pick 4-5 exercises to place before and after each task.  Write them down. 

#3:  Go to town!  Set your timer for 10-15 minutes and got to town.  See how fast you can complete each task.  When the timer goes off, get to your exercises and do them for 30 seconds to a minute.

Here's what mine looked like this week.  It was so much fun that I called my sisters and told them what I did.  How exciting to make exercise fun and race yourself! I got a sweat going, I got my kitchen cleaned and I got some exercise in my day.  How great is that? 

Push-ups
*Dishes
Jumping Jacks
*Sweep the Floor
Squats
*Tidy the Kitchen
Abdominal Crunches

Weekly Recipe:

Whole Grain Crackers and Meat:  (I love this snack/lunch)
Wasa Whole Wheat Crackers (or any kind of hard grain cracker you like. Check the special crackers section)
1 Laughing Cow Light Swiss Cheese Wedge
2 Pieces of Fat-Free Turkey Breast (or your favorite low-fat meat)
spinach leaves (placed how you like)
3-4 Slices of Tomato
All purpose Seasoning ( I use no-salt organic spice from Costco- Kirkland Brand)

Place all in this order and enjoy.  It's a crunchy snack, a great lunch with a veggie on the side I love the crunch I get when I eat it!

Food Replacement List:Try Replacing some common ingredients :
*Fatty Meats for Low Fat or Lean Meat
* Regular Dairy Products for Low/Non-Fat 
*Find Low Sugar or Low Salt Sauces
* Regular Noodles for Whole Wheat or Whole Grain Versions
*Vegetable Oil for Olive Oil or Canola Oil
*White Rice for Brown Rice
*Dessert for fresh fruit and fat-free cool whip
*Sodas or juice cocktails for water or 100%fruit juice
(keep it to 8 oz at a time while eating)
*Salt and Sugary Seasonings for Savory Herbs
* White breads for whole grain or veggies
Weekly Songs: I Stand All Amazed and Be Still My Soul