Greetings WWTGA Teams! Week three and the effects of all your efforts are really paying off!
Jason, congratulations on your 20 pounds lost (big hug)...and thank you for sharing your insightful words with all of us.
"Take a second and admire the world around you and be thankful you are still here. Make it a habit, day after day, year after year."
Kim, nice work losing 6 pounds! I love that you're walking with your daughter and spreading the love. She will remember these times with you...
Elizabeth, nice job getting out on the trails last week. Believe it or not, it WILL help you mentally for your big camp trip this weekend. Remember to make friends with the hills going up (slow the pace, shorter steps) and enjoy the downhill's. Making it a social experience is a fantastic way to get out there and multitask too. Enjoy the trip and please post a few pictures so we can live vicariously through you!
Matthew, even the lightest of workouts still counts! Good for you for getting out on the ice. Cross-training activities that you enjoy make a significant contribution to keeping the momentum to move! It helps balance the harder efforts of your training with easier paced activities to allow your body time to adapt, but keep moving and burning calories. If the blisters are still painful this week, consider riding a bike (inside or out) until you can get back to running. It will keep you on track without causing aches and pains if you ran through the blisters.
Ruth, I love your words 'when momma's happy, everyone's happy!' Congratulations on your 8 pound loss! That is a significant amount of weight in only a few weeks! Weight loss for life happens over time and by making the great lifestyle changes you are making! Keep it up!
Gwen, way to be a role model for your kids and continue to modify your program to fit your life schedule. The most challenging part is finding the time to get it all in and you're doing a great job of making YOU a priority! Nicely done mom!
Megan, love this change..."I've totally skipped my 2:30 candy break. I've brought oranges to eat instead, I've eaten my lunch later to put off that 2:30 hunger." It's small changes like this that end up making a huge difference down the road. I love Skinny Cow's at night too! It's a nice way to have something sweet, but not too much:) Enjoy your paddle this weekend - fabulous way to get back to the activities you love! Well done!
Great words to live by Farel. Thank you so much for sharing your expertise with the teams!
In my youthful professional days I was in the corporate fitness industry and ran a center for Dean Witter, Discover Card. It was a fun job because everyone was always happy to be away from their desks and moving. One of my challenges was working around the number one obstacle for activity - LACK OF TIME. It is a universal challenge that seems to be growing more so with all of life's distractions. Three tips that seemed to really help break through the time barriers were;
- Plan for it as if it were a professional obligation. For some reason, we will work ourselves for hours on end without a break and save the rest for ourselves. Plan your activity as if it were a project allows you to see it as a "To Do" list item. Make it an "A" and think of it like brushing your teeth; a must do activity for the day.
- Less is still more. Forest Gump had it right when he said " Life is like a box of chocolates. You never know what you're gonna get." There are days when everything works like clockwork and you get in activity and it feels great. But there are also days when you barely have time to breath. Get in what you can on the challenging days, because everything counts. Even if you only get in a short 10 minute walk with the dog. It will still keep the momentum flowing, get your circulation moving and boost your metabolism. The next time you have a trying day, cut it short but keep it moving. I like to wear a pedometer during the day to monitor the number of steps I take. Even though I hike and run and cycle...I still sit and write most of the day (which doesn't burn many calories). The goal is to walk 10,000 steps every day and wearing a pedometer while you make your way through the day reminds me of the opportunities to move; parking at the end of the lot, taking stairs, and walking the terminals at the airport. It all adds up and feels good at the end of the day!
- Make it convenient. If you have healthy food choices in your lunch bag, the likelihood of eating them is very good. If your training session is in a convenient location, the likelihood of getting it done is very strong. Make the changes within your reach, so when you do hit a rough spot, it's always right there.