Thursday, November 27, 2014

A Thanksgiving Mandala...

I wake up each morning with gratitude in my heart.  I found this graphic - which is a great reference and a reminder of all the many areas of my life for which I am grateful.  I do see that MY FAITH is missing here - an all-important one.  Ideally, I need to personalize this (i.e. make one on my own).

Thursday, November 6, 2014

Wildly Alive Weight Loss (WAWL) - Orientation - Parts 1 - 5

As soon as I completed the 10 Day Body reset last week, I received and accepted a scholarship from Nichole to the Orientation and Module 1 of her Wildly Alive Weight Loss Program.  Just one day after completing the 10 Day Body Reset, I began my orientation to WAWL.  I went "gung ho" on Day 1 and Day 2 and then slowed down a bit on Day 3.  Today is Day 4 and I'm right back on track!   I've completed Parts 1 and 2 of the Orientation and tomorrow I will begin Part 3.  Each part takes two days to complete.   Along with WAWL, I'm also tracking my food intake again with WW online tools.  I'm adjusting my eating as I realized I have been eating  more than I need to - a good reason to get back to tracking!  I'm now seven pounds over the weight I was when I first arrived here in North Texas 16 months ago.  I hope that by focusing again on my journey, I will get back into my size 14's and eventually even lower.   More importantly, I want to feel strong, energetic and generally  improve my well-being.  Carrying around extra weight seems to do just the opposite!

Here is the general format for each part of the Orientation:  each part includes a checklist, an audio with instructions by Nichole, and a packet of activities and/or questions and answers.  In addition, on Facebook, there is a WAWL Sisterhood Forum for members of WAWL,  and on the Website (some are also available on YouTube) , there are exercise and motivation videos created by Nicole.  The website also has informative links and videos from other experts in the field of nutrition, and other health topics and access to recordings of past conference calls which consist of discussions on various topics with the members of WAWL.  There are many more resources on the website than I can possibly list - including "extra credit" assignments.  It is truly a comprehensive program!

I will write a short synopsis of each Part as I go through and complete each of them:

Part 1 of the Orientation was more about getting organized which is a KEY to success for weight loss.  Along with organization comes setting up a daily routine and following certain steps which in themselves facilitate the journey to weight loss.   I am working hard at keeping to the time I've set aside to work on my program.   No excuses.  After all,  between Facebook and working on my health, the choice really should be an easy one!   (completed Tuesday, November 4)

Part 2  delved into questions and answers about what has happened in the past year of our lives.  It is entitled "Celebrating and Releasing the 12 Months/The Past".  Other aspects of Day 2 addressed exercise  (45 minutes of aerobics) and nutrition (adding veggies to at least one meal each day).  I completed each component of Part 2 successfully - and I do feel a sense of accomplishment! (Completed Thursday, November 6)

Part 3 included strength workouts (30 minutes in two days) so I did a pilates workout.  However, the real focus on Part 3 was identifying my "limiting beliefs".   Basically, what they are are "beliefs" we hold onto about ourselves that actually sabotage our weight loss journey.  I had to think hard before coming to terms with some of mine.   I know I get frustrated because frankly I get tired of the yo-yo effect - lose a few pounds, gain a few pounds.  I was successful a few times in my life, but eventually some of the weight crept back up each time.  I also get distracted a lot - and then stop doing what's good for my body i.e. stop taking care of myself.  I do have a love/hate relationship with myself.   I don't enjoy trying on clothes or seeing my body in the mirror (thus the "hate" relationship) when I've gained weight - but then I have the opposite reactions when I've lost weight!   I think I also have a love/hate relationship with food and get upset at myself when I eat food that truly is not healthy nor does it make me FEEL healthy!   After reading Nichole's e-book "Be a Food L.O.V.E.R." , I agree that my relationship with my body is directly related to my relationship with food.   Clearly, a big part of this "Orientation" is delving deeply into ourselves.  Nichole believes strongly that once we discard the "limiting beliefs" and heal our relationship with our bodies as well as with food, our journey will begin to take us wherever we want to go!  I do love that concept!

Part 4 is primarily about setting up "Dreams into Reality" short-term and long-term goals as well as identifying what I want my core desire feelings to be each and every day. (i.e. excited, connected, grateful, confident, energetic" etc.  It's about setting up goals for all aspects of our life (not just weight loss) - in a very specific format i.e. in the present tense, using authentic language (in our own words) etc.  Ex:  I am feeling connected with all members of my immediate family.  After we identify our personal goals, we are to choose those that are high priority (as rated on a "believability meter" and write them on goal cards,  and then say them out loud to ourselves each day, or even twice a day (morning and night)! The premises, of course, is with repetition, we will actually begin believing that these goals are attainable and we will subsequently do what we need to do to reach them - which is why they are called our "manifestation goals".   In addition, Part 4 asks us to list the things that we already love about our own body - which is something I found to be difficult to do!   It's also about setting up a "When Helga Attacks Action Plan" (Helga is what Nichole calls our self-sabotaging voice).   What steps will I take when I begin to lose confidence in myself and my ability to follow through with this program, or when I start believing that I cannot reach the goals I've set for myself.

Part 5 is less intense than parts 3 and 4 as it includes a 1) Health Evaluation and Testing of Endurance and Physical Ability 2) Measurements 3) Finding a supportive sister (thanks to my friend, Elaine, that part was easy!  :)   4) buying dumbbells (have plenty of those!)  5)  Self-assessment on such topics as physical energy, sleep, emotional well-being, and food cravings  and 6)  program commitment agreement and general suggestions and advice on following the program.  

 I was glad to hear from others in the forum that the Orientation was "tough" and took a lot of time!   It sure has for me!   But as I've mentioned to my supportive sister,  I've felt a true sense of accomplishment each time I completed one of the five parts of the Orientation.   I know I will be modifying some aspects of it as I go through the program - such as my limiting beliefs and short/long-term goals as they are not set in cement!

I will say that so far, this is a weight loss program like no other I've seen!  It seems to be very comprehensive - a holistic approach to weight loss, not just tracking points, and exercising.   As I also mentioned to Elaine,  I know what I will get out of the program will depend on how much energy I put into it!  I'm looking forward to feeling surrounded by more positive energy, more energetic,  more connected to those around me, more goal-oriented, and more Wildly Alive!   :)

My plan is to continue blogging my journey….next will be as assessment of Module 1.

Monday, November 3, 2014

7 Healthy Habits to Do Each Morning - from Krista Butler (Mind Body Green)

I've learned that I set the tone of the day by whatever routine I use at the very beginning of the day.

Here is a morning routine I am striving towards -

1. Drink a glass of water as soon as you wake up. 

This rehydrates your body, revs up your digestive system, and gets things flowing. You may notice positive changes like clearer skin and better digestion. Bonus points if you add a squeeze of fresh lemon juice or a teaspoon of apple cider vinegar
2. Do not check your email or phone for at least an hour.
Do you sleep with your cell phone next to you and grab for it first thing when you wake? This is not a good habit. If you choose to resist the temptation to check your email and Facebook feed until at least an hour after waking up, you'll find that your mind is more clear, focused and happy. 
3. Think of one thing for which you have gratitude. 
This sets the stage for positivity throughout the day. If you come up with three or five things, even better. 
4. Step outside and take a deep breath.
Fill your lungs with fresh air. Even if it’s cold outside. This only takes 10 seconds! It reminds you that you are alive and breathing. 
5. Move your body.
You don’t necessarily have to do an intense workout before breakfast, but moving your body even a little is a great way to get the blood flowing and shake the body into wake-up mode. Simply doing a few stretches is a great option. Or turn on your favorite song and dance like no one is watching. 
6. Take time to eat a healthy breakfast.
Rather than reaching for a box of cereal, focus on getting real foods in your body. Eggs, soaked oats, and smoothies are all great options. (And they really don’t take that much time to prepare.) Try it out. 
7. Say your affirmations. 
Look into the mirror and say something positive to yourself. Some ideas: 
  • I radiate beauty, confidence and grace.
  • Every cell in my body is healthy and vibrant.
  • I feel great when I take care of myself.

Sunday, November 2, 2014

Body Reset - completed!!

It's always hard to get back on the wagon, but I am definitely back on now, thanks to the 10 Day Reset Program which I officially started on October 21st.  It took me a bit longer than ten day to get through the program but I'm proud of myself for sticking to it and completing it!  It has given me a kickstart to get back on my journey and now it's a matter of keeping a positive attitude and continuing to believe that what I'm doing is something I need to keep doing for myself!

Yes, I've completed the Body Reset, but it is definitely not the end;  in fact, what it really is is a new beginning!   Each time I've set up a routine for myself,  and stuck to it, I've reaped a degree of success.  Even if I get off the my journey again, I now have the Body Reset Program to fall back on as a great way to get back on that wagon.

So my journey continues…this week,  I will begin a program called the Wildly Alive Weight Loss Program, as developed by Nichole Kellerman - which is a continuation and expansion of what I've been doing on the Body Reset.  I will get a Kickstart into the Program with the Bonus she has offered me after completing the Body Reset - and it will take me into the month of December.   I expect tomorrow's coaching chat with Nichole to be the perfect timing to add motivation and support to my determination to keep going on my journey.  

Aside from the Bonus gift which Nichole offered on a video which I received,  here is her message for the last day of the Reset:

Last and final day, make sure you go out with a BANG (meaning stick with it, don't just give up today).
 But again, there is more to come after this 10 days :)….

And the I LOVE ME message for today….

Today's "Function (over form) Focus" is your *ENTIRE* body - that continues to give to you, day in and day out, 24-7 without 1 single complaint . Today notice your ENTIRE BODY and all it does for you (as you're going about your normal day-to-day stuff be sure to just say, "BODY, YOU ROCK!"). 

Movement for today:

Walking - 2 miles

Meditation Movement (yoga)

Food Journal:

B - toast w/pb;  greek yogurt;  coffee w/creamer

L - turkey sandwich;  grapes

D - grilled salmon, veggies and a salad

Snacks:  1/2 slice of banana bread; small cream cheese roll-up (at church social)

Addendum:  I just realized that I missed one of the most important parts of today's message from Nichole, one that I completely agree with:

LAST Loving Swift Kick: By now I am SURE you have started feeling some incredible effects from all this movement + nutrition + love! Energy, clarity, strength, confidence and the list goes on. This is not the end, it's only the beginning! Keep going!

Saturday, November 1, 2014

Body Reset - a Re-do of Day 9

I had a "bad day" yesterday (it was Halloween - so, yes, too much candy!) and I was tempted to delete yesterday's Day 9 and start anew today.  However, I decided that a 'bad day' is part of my journey.  I have to remind myself that I'm not perfect and days like yesterday will happen again.  I just have to pull myself back up and keep right on going!

Today, I've had a good day in every way!  I woke up and had my hot water and lemon, followed by a healthy breakfast.   I then took a two mile walk in the country with my granddaughter - and, wow! - does she keep me going!   I'm heading towards 9,000K of steps on my Fitbit as I write this and the day is not yet over.  ADDENDUM:  I reached 10,200 steps today!  

More "good stuff" to report - tomorrow I'll be "ending" (but not really) my 10 Day Body Reset.  Actually, I'll be continuing my journey with Nichole for another 4 to 6 weeks as she has offered me a "scholarship" to join her WAWL program  (Wildly Alive Weight Loss) for an additional month and I've decided to accept!   I've also been invited to have a coaching chat with Nichole on the phone for 15 minutes on Monday!  How cool is that!  I'm amazed that she's giving so generously of her time as she's about to begin an incredible journey of her own - a three week trip to Africa as a volunteer working with children!  

Friday, October 31, 2014

Body Reset - Day 9

Day 9 - already???  Wow!  I feel like I'm really getting into my program again!   I'm enjoying Nichole's affirmations - the one above came in Day 9's e-mail!    Here's her message for the day -

You + your body = powerful BEYOND measure. Don't forget that equation, okay?

Today's "Function (over form) Focus" is your spine - that gives you the ability to stand tall, protects your spinal cord (that does so much as well), and gives you the ability to twist and move. Today notice your spine and all it does for you (as you are sitting here reading this or standing tall in a mirror, notice your incredible spine).

So it looks like I'll need to do some twisting and turning today - Chubby Checker, anyone? :)   Actually, Nichole's  warm-ups and Meditation Exercise (yoga)  have lots of twisting and turning so I'm making that my choice of movement for the day - as well as my walking routine which I plan to increase today.   

Will add more to this entry at the end of the day…


Yesterday was Halloween so I ended up doing NO exercise!  I also got off my "healthy food choices" program and ate way too much chocolate…I plan to re-do Day 9 tomorrow - no excuses!   I am not going to beat myself up about it - for the very reason that I've posted on the border above - I need to be kind and loving to myself during the good times and the bad times!  

Thursday, October 30, 2014

Body Reset - Day 8 - and a HUGE SURPRISE

So this is what I got in my e-mail today!!!   Yay, me!    I love seeing these "Fitbit" badges - makes me feel like I'm really doing something wonderful for me and my health!   :)

I had another good day - got in lots of walking as well as a Leslie Sansone  workout!

Have to share Nichole's message to me on the I LOVE ME homework as it made me smile:

Today's "Function (over form) Focus" is your breasts - (yes, your breasts). Your breasts' main function is to produce milk for your children. Yes, I understand that this does not serve you every day, BUT the fact that our bodies has the ability to do something THAT amazing is still something to be grateful for (just look down sometime today and say, "Tata's  you're pretty amazing")

Today's Food Journal:

B - oatmeal and banana

L - soup (tomato bisque) and small asparagus quiche

D - roast chicken, veggies, and roast potatoes

Gave myself a dessert tonight - 2 homemade chocolate chip cookies

Snacks - Greek yogurt;  fruit