1) You pretty much stuck to the three days because it was working and not as hard as you thought it would be.
2) You decided to add in some foods in and through some trial and error, feel ok about how it is going.
3) You intended to stay on the basic 3 day plan but to add some foods in and slipped off the deep end like it was a sheet of ice.
No matter which scenario fits, only 1 week has gone by and we have 5 left.
Sometimes, time is the hardest part of making change. We have to wait until the small shifts gather enough momentum to yield results we can feel and see. I would like to give some ground rules for everyone to follow. Some are specific to goals and some are for everyone.
For everyone:
1)Everyone should be doing 2xs of cardio a week and 2xs of strength training during this challenge. This can be power walking (intervals are best) or classes for cardio and push ups, walking lunges, weights or classes for strength training. Liquid Strength counts as one of each.
2) Doing your journaling and stretching/meditation daily (especially important to do during the time you normally eat badly to replace the behavior)
3) Read the blog, check into the facebook page or reach out to your teammates. Daily communication is really important.
4) Drink water with lemon in the morning and before dinner.
If your goal is weight loss:
1) exercise (even gentle)
2)Strength training that leaves you sore (especially larger muscle groups like glutes) during those twice weekly sessions.
3)Make dates with your teammates, trainers, DVDs etc. to work out.
4)Decide and plan for your eating plan.
If your goal is inner related (even if you wouldn't mind dropping a few pounds too)
1) Focus your journaling on what you are experiencing or not experiencing in your day. Watch for the emotional triggers that bring about the desire to self sabotage. What makes you feel good/bad about yourself during your day.
2) Take a very practical look at your day. Are there ways to make your life simpler ? Could you ask for help. Even hire a college student to do tasks that would allow you to have better quality attention on what is really important?
3) Write down what changes you would like to make and slowly push the boundaries around you towards a place that is healthier for you.
4) Take some time to focus on your belief system. (this can mean religion, philosophy, friendships etc.). What do you truly believe in ? What are you passionate about? If you never had to work again, what you choose to do? These are very important questions. The more closely we can align our lives up with what we love and what we believe we are supposed to be doing, the happier we are.
Answer these questions:
1) I feel best about myself when I am doing ________
2) I admire _______ in my friends.
3) I have always wanted to __________
4) I wish I could _________
5) I think I am really good at _________
Let yourself answer these unedited and then go back and read them. What can learn about the life you would like to have. One of the hardest challenges is finding the answers to these questions. Maybe you have no idea what you are passionate about. To be interesting, even to ourselves, we have to have passion about what we do in our lives. Finding that passion and fostering it's growth is perhaps the most important thing we can do in our lives.
I would love to hear what all of you do that you are passionate about. You can email the group or post on the facebook page etc. I will go first:
1)My children, dogs and friends
2)making a difference in women's lives and how they feel about themselves
3) reading and crossword puzzles
4) learning and curiosity
With 5 weeks left, we can really do so much
Story von Holzhausen
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