Time for YOU: Week Eleven

Time for YOU:
Week 11

OUR LAST WEEK! In deciding where you are going to take your health and what habits to make keep these things in mind.  The key is to change your mind and make a plan.  When our mind and motivation are in the picture, we have greater chances of success.  What is holding you back from experiencing the life you desire?  What is holding you back from FEELING great about yourself?  What are the thoughts that keep you making the same choices and habits over and over again?  Maybe it's lack of knowledge, lack of experience, or just plain not knowing where to put all the knowledge to work.  This is when we must stop and listen!  We have the answers inside of us.  We know what we SHOULD eat.  We know that we SHOULD exercise and move our bodies.  We also know that we SHOULD love ourselves.  God loves us, so how do we use that love to bless our lives and the lives of others?  We look inside....... yes, there it is again.  By looking inside I mean listening to our bodies, our minds, and the voice of God.  I've been looking inside this week and finding where my path in my journey will take me this next phase of my life and counseling with God.  Take TIME FOR YOU this week and appreciate the priceless gift we have to communicate with our Father in Heaven through His son, Jesus Christ, through prayer.

Features:Thought and Articles:
Weekly Goals:
Weekly Nutrition Tip:
Weekly Workout Tip
Weekly Song:

Thought and Articles:
Read a good article this week to keep you motivated on your path.
 
LDS General Conference April 2010

Jillian Michaels: setting-goals

Flylady.net

Weekly Goals:Exercise and Nutrition: Make goals for your next 90 days
Knowledge: Lesson 14 "Help and Helping"
Emotion: Share what you've learned
Home: Time for Sunday Worship
Spirit: Focus on Callings

Weekly Nutrition Tip:
Protein French Toast/Pancakes/ Applesauce/Yogurt  : Add a scoop of your favorite protein powder to your favorite recipes and get that extra boost that will keep you fuller longer and feeling satisfied. 

Also, don't forget your protein shake after you workout.  You will feed your muscles after your workout for a longer period of fat burning!!! This is a GREAT tip.

Weekly Workout Tip:
Intensity, Variety and Consistency......need I say more.  You know what these are.  See what needs a pick me up in your workout and get on it.  Grab a buddy and take a class, or get an extra Interval in your normal cardio.  For me it was shoveling wet snow at 7am after spin class Tuesday morning of Spring Break.  Thank you Mother Nature!  Give it a try.  You'll be so happy you did.

Weekly Song:

Love One Another (sung by Julie Gibb)

Time for YOU: Week 10

Time for YOU:
Week 10

Only two more weeks and I'll finish up this section of Time for you.  I have enjoyed this experience. I am going to work on my next 3 month goals.  So these next two weeks we are going to focus on getting you feeling comfortable on your own.  As you do this, you will be confident and continue on your journey to health.  Next week with focus on surrounding yourself with a support system and making your intentions for the next 3 months. 

Features:
 Thought and Articles:
Weekly Goals:
Weekly Recipe:
Weekly Workout Tip
Weekly Song:

Thought and Articles:
A Solemn Responsibility to Love and Care for Each Other

Weekly Goals:Exercise: Write down your workouts in your journal
Nutrition: Pick a focus from our past goals
Knowledge: Lesson 13/ Chapter 17 Habits of Health - SLEEP
Emotion: Give yourself a pat on the back
Home: Free Up Your Saturday
Spirit: Hold Hands with Spouse (or loved ones - show affection)

Weekly Recipe:

Brown Rice Pilaf in Crock Pot:
I tried this one on a Sunday afternoon- very satisfying and very tasty1 cup brown rice
2 cups chicken broth
1 tbsp. Olive Oil
2/3 cup onion
2 cloves garlic
1-2 tbsp. fresh parsley
1 c. - 1 3/4 c. mushrooms
1/2 tsp. pepper

Put all in the crock pot on high for a few hours and than reduce to low for 3 more. 


Weekly Workout Tip:
Take your workout to the next level.  Add 30 seconds of High Intensity intervals after every weight exercise.  Not enough?  Make it one minute HII's.  Push your intensity during cardio training every 5-10 minutes for 30 seconds.  You can you anything for 30 seconds! Make sure you come down to a steady pace after 30 second intervals and give yourself a chance to recover, BUT DON'T STOP!


Weekly Song: Home Can Be A Heaven On Earth

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

Time for YOU:7 Vital Signs of Health and Wellness

(Recipe Below)

 

This is a great list of things to review in a week.  

If you've had changes in weight, no changes, or just want to evaluate where you are in your journey of health, refer to these 7 things and see what can be altered to fit in your healthy lifestyle.  Try one at a time, or evaluate a few and see what difference it makes.  Give yourself at least a week to see the changes. (EX: It may take 7 days to see difference in sugar depending on how much needs to leave your system. )

1.) Sleep (7-8 hours a night.  Sleep deprivation leads to higher stress levels which lead to higher cortisol levels that land the fat right in your mid section).
2.) Drinking water (8- 8oz glasses, extra 8 oz.-16oz. per hour of exercise)
3.) Eating every 2-3 hours (Are you getting your daily calorie needs?) - see below for formula to figure this out
4.) Sugar and Unhealthy Fats- (Are you eating added sugar or sugary things? How about foods high in saturated fats and transfats?)
5.) Portions -( Remember, the palm of the hand for proteins, 1 cupped hand for carbohydrates, and 2  cupped hands for fruits and veggies)
6.) Exercise Intensity - (Are you reaching your level 10 and pushing yourself to raise your heart rate to get you sweating!)
7.) Exercise Variety - (Are you doing the same exercises all week, or do you do a variety of things including using weights to build muscles that burn fat?)

TIP: These are also great questions to ask yourself if you are coming down with a cold or illness. Many cold bugs can be conquered when we ask ourselves why our immune system is not working at it's optimum. Implementing positive healthy habits can enable us to stave off infections naturally. This does not mean to not see your doctor if it is needed, or rest when our bodies are crying out for rest.  Use wisdom in all things.

Formula for finding Daily Caloric Needs: (it's calories in and out)
A.) Current Body Weight in pounds - and add a 0 (ex: 150 pounds is 1500)
B.) Add 20% for daily activity (exercise) -
C.) This gives you your daily rate (This is what you eat if you don't want to change your weight)
D.) Subtract 500 calories for a safe weight release of 1-2 pounds a week
E.) This is your total Daily Intake

Here's a quick sample based on a 165 pound person:
A) Current Body Weight    165 +0 = 1650
B.)Activity Rate 20%-                     +  330
C.) Daily Caloric Rate-                     1980
D.)-500 a day                           

       -  500
E.)Total Daily Caloric Intake            1480


**Readjust (A) and (B) in the formula as you loose weight.  The lighter you get, the fewer calories your body needs.
You will not have to count calories the rest of your life.  Knowing where you are at and what is good for your body, enables you to recognize what is good portions and foods for your daily caloric needs.   You will become aware and knowledgeable enough to go without counting calorie.   If your calorie intake is too low, you can reset your metabolism and that just works against your body optimally burning fat, and leads to storing it instead because your body way think it's starving!

 

 

Whole Wheat  Turkey Wrap:

Couple slices of fat free turkey breast, 1 Laughing Cow light swiss cheese (love this), spinach or lettuce leaves, and one whole wheat pita or tortilla. Spread and wrap how you like and serve with a side of bell peppers.(mini ones pictured)

Food Fact: red peppers are great for reducing stress and are high in vitamin c.

Time for YOU: Week Eight

Week Eight Goals:

(Maryland 2004)

Hey everyone! This week marked the 45^th day (Thursday the 11^th). Hope you are doing well and still working on your habits. As we create habits, we are freeing ourselves to do with our lives what we are meant to do. We may not be Kings or Presidents, but each of us are important in this world and each of us have something to give to make this world a better place and influence the lives of those around us. I desire for you to discover yourself on this journey and make the best use of the time you have on this earth. Just start where you are and do your best. Have a wonderful week. Email me with any concerns or questions.

Weekly Goals:

Exercise: Bring in the Family. Involve your family in your exercise plan this week. They can be your best support system. (Bubbles are always fun- get your kids chasing after while you run around blowing, one of my favorites!)

Nutrition: Limit Refined and Processed Foods: Eat as close to nature as possible

Knowledge: Dr. A's Lesson 10-11 Companion Guide: Eating Healthy for Life and Habits of Active Living

Emotion: Thoughts that Keep us from What We Want. What are we saying to ourselves that keeps us from having the body, mind, and spirit we desire.

Home: Swish and Swipe. Add this one thing to your morning routine and watch your throne shine!

Spirit: Giving. Discover the joy of giving and why you give.

Weekly Recipe:

Peanut Butter Protein Smoothie (Makes a great snack or after workout treat!)

1 1/2 C. Water

2 scoops of chocolate protein powder

1 banana

1-2 tablespoons of natural peanut butter

1 c. ice

(Add a handful of spinach to give it a little kick, you really won't taste it!)

Blend until smooth in your blender and enjoy!

Makes about:

2 16 oz servings - 4 8 oz. servings

Weekly F.H.E Activity Idea and Workout:

This is a great idea to do for family night. You can use the house, or any open space and run around from room to room. You can set up these 10 “Stations” throughout your home. Have someone keep time and switch every 30 seconds. Give yourself time to get from room to room. Also have someone demonstrate each move.

Warm-up: Run or walk in place for a few minutes and have each person say one thing they are thankful for that day. Get moving. (Some may choose to walk around the block and go to the park for this activity.)

Stretch: Remember to stretch the arms, legs and feet.

Station Workout: 30 seconds for each – run to the next station in between

Jumping Jacks

Push-ups

Jump Rope

Abdominal Crunches

Run from one spot to another as fast as possible

Mountain Climbers on the ground

Big Tire Jumps (pretend you are jumping through those big monster truck tires one after the other.)

Punching (use your favorite or just jab and cross)

Throw/or roll a ball and run after it (Modify if in your home)

Superman's (Lay on your stomach, lift hand and feet in the air for 5-10 second intervals)

Cool Down: Walk in place again for a few minutes and say the exercise they liked the most.

Stretch: Make sure you stretch out while you are warm and then go have a smoothie for your treat. Remember the protein.

Weekly Song: When Faith Endures

Time for YOU: Week Seven

Week Seven Goals:

Exercise: High Intensity Intervals - use in our workouts to get better results
Nutrition: Cravings - HALT
Knowledge: Chapter 9 in Dr. A's Companion Guide
Emotional: Become as a little child -  You know the phrase, "There's a child in us all", there really is.  It's also helpful in submitting ourselves to change and teaching to know we still have lots to learn, just like a child.  - HUMILITY
Home: Start Laundry
Spiritual: Time for Worship


Recipe for the Week:
Spinach Smoothie:
2 cups spinach leaves
1 quarter lime (peeled if you don't have a vitamix)
1/4 to 1/2 c. 100% juice (apple, grape, orange) - will change the flavor based on taste
1 small banana
a piece of fresh pineapple or 1/4 c. canned pineapple in natural juices
a dash of cream, milk, or a 1/2 scoop of protein powder
1- 1 1/2 c. ice cubes
Blend until well mixed. Serve right away.  This has a very fresh taste and is so refreshing on an nice afternoon.
Serves 4

Workout for the week:
Cardio: ( do your favorite exercise - walking, running,
Warm-up for 2-3 minutes (til your sweating)
Stretch
Level 6: 1 minute
Level 7: 1 minute
Level 8: 1 minute
High Intensity Interval - jumping jacks for 30 seconds
High Intensity Interval - x work - fast feet and jumping
Level 8: 1 minute
Level 9: 1 minute
Level 10: 30 seconds /15 seconds rest 92x)
High Intensity Interval: Heisman's for 30 seconds
High Intensity Interval: fast squats
Level 6: 2-3 minutes
Cool down until you come to a stop
Abs: basic crunch, v sit backs, scissor kicks, and supermans (see video)
Stretch

Weights: (upper body) DROP SETS: do one set starting at the highest weight you can go and dropping the weight as you go. You may end with no weights at the end and do this til you can't do anymore.  We are burning out the muscle.
*Warm-up fro 2-3 minutes (til you start to sweat)
*Stretch upper body
*Bicept curls (using weights, bands, or machine) Drop set
* High Intensity Interval: Mountain climbers ( 30 seconds)
*Tricept Kickbacks (using weights, bands or machine) Drop Set
*High Intensity Interval: pushups (30 seconds - this will really burn you out)
*Chest Press: (on your back, ball, or bench, using weights, band, or machine) Drop set
*High Intensity Interval: High Knees (30 seconds)
* Back Rows: (machine, bands, or weights) Drop set
*High Intensity Interval: punching (30 seconds)
*Abs: basic crunch, v sit backs, scissor kicks, and supermans (see video)
*Stretch: focus on arms, back and chest (but get all for more flexibility)

Weekly Song: Our Savior's Love

Time for YOU: Week Six

Week Six Goals:

Exercise: Cardio Training - Intervals ( try reverse ladders with an incline) / Weight Training - drop sets ( increase to heavy weight, and drop down to a small weight til you can't go any more)
Nutrition: Keep working on meeting your Daily Caloric Intake and Drink at least 8 - 8 oz glasses of water a day.
Knowledge: Chapter 8 in Dr. A's Companion Guide - I met Dr. A this week and it was really neat. He is genuine and I shared with him that some of our group is following along. He made sure to point out that we study those first 7 chapters of the workbook to really reinforce the habits of health. So, if haven't read them, let me know, or start reading soon and start where you are.
Emotional: Do something you love to do at least 1 x this week. If you enjoy reading, sit and read for a half hour. Some healthy habits that can become something you love could be walking to enjoy the fresh air, strolling around your garden to imagine what will grow, kicking the soccer ball with your kids, playing tennis (something I love), and anything else that gets you moving.
Home: Get dressed to shoes- this will assist us in our goal to get up and do something you love, or create a new love of movement.  See www.flylady.net
Spiritual: Family Home Evening - Set aside one night a week (we chose Monday's) and make it YOUR family night. No distractions, no phone calls, no media, just you and your family together, reading, laughing, and being together.



This Weeks SONG: Families Can Be Together Forever

Time for YOU: Week Four

Finally getting these out so you can reference in one place. Way to go this week!


Here are our 4th week goals:

1.) Exercise: Continue to Focus on intensity and doing your workout
2.) Nutrition: Answer three questions about preparations, Portions, and Sugar Intake
3.) Knowledge: Read chapter 5 of Habits of Health and ch.4 of companion guide
4.)Emotion: Positive Affirmations
5.)Home: Write down morning routine
6.) Spirit: Continue Daily Personal and Family Scripture Reading

Time for YOU: Week Three

This week has been a great one. It was fun preparing for Valentine's Day and finding fun ways of showing love for my family.  This is a quick reminder of where we have been focusing this week, and check out the weekly video to see what we are working on this next week.  Every fourth week we will reevaluate and focus and review a little more before we move on to new goals.  It gives you a chance to really see what is working and time to reflect on where you have been. 

Here's our review for week three:


1.) Exercise: Focus on Intensity
2.) Nutrition: Replace unhealthy fats
3.) Knowledge: Ch. 3 of companion guide - also Make annual checkup with your doctor if it's been a while
4.)Emotion: Evaluate Self- Talk
5.)Home: Continue 15 minutes of De-cluttering
6.) Spirit: Daily Personal and Family Scriptures Study

Time for YOU: Week Two

We're Staying Connected!

So we reached the end of week two.  I hope you have all enjoyed this process. It has been so rewarding and motivational to me. I find myself able to accomplish more, think better, and feel an accountability for my personal growth. I know so little and you complete your own puzzle, but I appreciate you joining me and forming part of mine.  It is bringing  joy to my journey.  Here is our week two in review.  Go back and "check off" those things you've accomplished.  We need a day to reflect back on what worked and what didn't in our week.  Remember, these are not in order of importance, just how I decided to put them in list order.

1.) Exercise: Take picture, weigh, and measure - weigh only once a week, same time, usually in the morning

2.) Nutrition: Clean our your environment - throw out the junk on your cupboards and pantries

3.) Knowledge: Fill in Chapter 3 of Dr. A's companion guide - Read a book on habits - even if you are not following with Dr. A's book, make sure you are reading something, even little articles, this is why I send you something each week if you don't have a book.  Look for my emails mid week. This week was about Vitamin D. (drwayneandersen.com)

4.) Emotion: Set 3 attainable goals for your 3 months - use feeling and emotion and imagine what it would be like to achieve them and how you would feel


5.) Home:De-cluttering for 15 minutes a day - Remember! You CAN'T ORGANIZE CLUTTER.  Make your environment healthier with one 15 minute session a day. (www.flylady.net)

6.) Spirit:Continue Daily Personal and Family Prayer - Focus with a purpose and be specific and just stay connected with our Heavenly Father (Did You Think to Pray? - Download)

Time For You: Week One

If you are coming across this blog, you are either following us in our TIME FOR YOU group or happened upon the blog.  I shared in another post what this was about, but I want each of you to remember that these are broad goals in 6 areas of our lives.  Take them one at a time, two at a time, or all at once.  It's just about making a process of habits, because our habits create success.

Here are our weekly goals in 6 areas: 

1.)Exercise: Make a weekly plan and put in on your calendar. Choose 3,5, or 6 day plan.

2.) Nutrition: Watch your portions. Remember your balanced plate of carbs, protein, and veggies and fruits.

3.) Knowledge: Dr. Anderson's "Habit's of Health" chapter 1-2 and companion guide chapter one.

4.)Emotion: Watch what you say to yourself this week. Keep track in your journal.

5.)Home: Create Monthly Habit of Shining Your Sink.  See www.flylady.net

6.)Spirit: Daily Family and Personal Prayer (from 7 vital signs)

You're Doing IT!

I choose the best in 2010!