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…

Addendum:  

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!  

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

Body Reset - Day 7

This is my "new" mantra!   Having said that, the good news is even though I'm learning to pay less attention to that number on the scale,  I am feeling better about myself and the way I feel, the way I look, and the way my clothes fit!   That seems to be the real key - if I can get back into my size 14, and eventually an even lower size,   that would be great!

Had a good day today!   As I mentioned above, I am finally seeing some results and getting back into some of the clothing I hadn't been able to get into makes me feel like my hard work is really helping me become healthier!  Other tangible results are  -  I am feeling less bloated - and my energy level is slowly climbing back up as is my endurance.   I actually feel lighter on my feet when I walk!  :)

Here is my Food Journal for today:
B - two 40 calorie slices of toast with pb;   banana

L- big veggie salad with grilled chicken

D -  chicken and veggies

Snacks;  greek yogurt,  fruit;   dark chocolate

Body Reset - Day 6

This poster is just to get me started for the day….love the messages here - and they come directly from Nichole!   I'm going to put this on my desktop as well!

Today was a "Flying Solo" day - meaning we could basically do what we wanted - or do nothing at all.  I chose to walk with Leslie Sansone - just a fast one mile walk.  I also got in steps at the grocery store - but it all added up to only about 5400 steps.  Low as I've been trying to get at least to 7K.

Here is today's food journal:

B- Oatmeal and banana

L- tomato bisque soup (150 calories);  1/2 turkey and cranberry sandwich (at McAllister's Deli)

D- spaghetti and meatballs;  large salad

Snacks:   tangerines (2);  grapes;   Greek yogurt

Body Reset - Day 5

My focus continues to be adding movement/planned exercise to my day.  There are a ton of benefits from walking so I've been increasing my steps day by day. Today, I got in 7200 steps.  I also did the warm-up (5 minutes) and most of the Body-Mind Workout (about 25 minutes) from Nichole's program.  All of these efforts to keep moving I know are helping me on my journey to good health.  I posted the above reminder of Exercise Benefits here and on my desktop.   When I start finding excuses not to exercise,  it will serve as a reminder of WHY exercise is good for me.

Today's  message from Nichole and  I LOVE ME homework:

You're doing it, Elizabeth: you are healing your relationship with your body after a long drawn out battle. There is no looking back or feeling guilt. Look at this like a new beginning.

Isn't this so great? You have a new best friend! And you're no longer going to take her for granted for all she does for you, right?

Right! Here is an affirmation:

"Thank you my beautiful body, for giving so much... Even when I gave you little rest, no water, crappy food and beat you up all the time, thank you for your unconditional love. I'm sorry and I love you."


Today's "Function (over form) Focus" is your legs & feet - which carry you around each day. Taking you to work, walking up and down stairs and getting you around in your life. Today notice your legs and feet, and all they do for you (as they are getting you into and out of your car, up the stairs and around your house).

 Food Journal:

B- scrambled eggs with cheese;  3 small sausages;  a small apple studel

L - turkey sandwich;   Greek Yogurt

D- chicken breast;  broccoli;  2 tbs pasta;   strawberries

Snack:  grapes;  dark chocolate

Body Reset - Day 4

I got in 2 miles of walking today - still need to build up more stamina as I am just this week returning to a walking routine after having stopped for over a month.  Nevertheless, each day, I am feeling better - not only from walking again, but also from adding some  of the other workouts included in this Body Reset.  Today, I was introduced to yoga stretches. I only got through about 1/2 of the workout and will add more each time.  There are a few I cannot do as it places too much pressure on my weak knees.   I posted the above poster as a reminder of just a few of the benefits of stretching - there are many more!   This is something I have not added to my repertoire in the past and it's something feel is too beneficial to ignore.   The 39 minute warm-up and stretch video is now on my computer desktop as a download so I can use it anytime!  Incidentally, it is vital to do a warm-up before doing any kind of stretch routine.

Here is today's "I LOVE ME" Assignment:

Are you feeling the love, Elizabeth? Are you starting to feel that beautiful bright light inside of you shine bright? Are you feeling the glow?

 You know that bright light, that warmth you feel -  that's you. The real you coming through and stepping out into the light.

 Today's "Function (over form) Focus" is your heart & lungs - which are working for you non-stop, 24-7, without an ounce of thought. Today notice your heart and lungs, and all they do for you (as you are walking *feel* them giving to you).

Food Journal:

B - oatmeal and banana

L- bean and veggie soup (home-made); 1/4 of grilled cheese sandwich

D - baked haddock;  steamed veggies;  mashed potatoes

Snacks - grapes

I also want to share what Nichole wrote in her e-mail today as I have to say it certainly rings true:

When you give to yourself and your health on a regular basis, your productivity level shoots through the roof! PLUS - all the people in your life benefit from your radiant health. 

Investigate this a bit... I know the reason why you are here with me today is because you have put yourself on the back burner one too many times.

Make this program some solid evidence that when you make time for you, all the stuff on your "to-do" list gets checked off much faster, and with pleasure!

Body Reset - Day 3

I got in a nice long walk  (1.7 miles) today  - would have gotten in more but it was too warm for me - humidity was high.   We're having unseasonably warm weather - in fact, tomorrow it's supposed to reach 90!

Here are the "I Love Me" assignments and Nichole's message  for Day 3:

Doesn't looking into YOUR OWN eyes feel like something you've never done before? Does your stomach turn just a bit every time it happens?

I believe that is your body saying, "YES. I love this" :).

You are doing great, stay with me.


Today's "Function (over form) Focus" is your stomach (one of the most hated parts of a woman's body). Your stomach digest your food, and lets not forget the most amazing thing it does - it houses your child as it is being created (!WOW!). 

Today notice your stomach, and all the amazing things it does for YOUR existence.

Food Journal:

B - oatmeal;  banana

L - turkey sandwich w/40 calorie bread;  hummus and chips

D - 2 slices of pizza;  salad

Snacks:   grapes;  2 squares of dark chocolate;  nuts and seeds

Body Reset - Day 2

Today's homework assignment:

30 min - walking at mall;  25 min - Body/Mind Workout (Nichole)

I Love Me affirmation:  post-its placed on mirror and read out loud   (see poster above)

Today's "Function (over form) Focus" is your eyes - which give you the ability to see all of the beauty around you, including your loved ones' faces. Today be grateful for your eyes, and all they do for you (as you are reading, looking into someones eyes or see the beauty outside).

Food Journal:
B - two 45 calorie toasts w/natural pb
Greek yogurt

L - lentil and vegetable soup;  crackers and cheese

D - chicken and veg. stirfry - 1 tbs. white rice - 2 mini spring rolls (veggie)
 dessert -  1/2 cup ice cream w/raspberries

Snack - grapes;  1 tbs seeds and nuts

My own personal assessment:  need to be more focused and better organized

Body Reset - Day 1

I chose to begin the Body Reset today by walking - it's become my favorite exercise and one I haven't done enough of lately.  I got in over 9,000 steps today and felt so energized - thus I chose the above poster to emphasize what walking truly does for me - it energizes my life!   When I don't walk, I become lethargic and generally lacking energy.   

I did well on the Nutrition part of the program - even stopped my cravings for sweets!    

Food Journal:
Breakfast-   banana, toast (45 calorie bread) w/natural pb and honey.   

Imid-morning snack - Greek yogurt.  

For lunch, I had a quinoa salad packed with seeds and veggies and some fruit.   

Dinner consisted of homemade soup with beans, kale, spinach and veggies and a grilled tomato-cheese-bacon open face sandwich.  It was delicious!  

Today's Mindset :  This is what Nichole Kellerman (my online fitness coach) calls the LOVE ME homework and these are her instructions:

Write down these steps on a sticky note and paste it to your mirror so you remember them.

1. Look yourself in the eyes and really look into that bright light inside of you:
2. Tell yourself you forgive yourself for something that wasn't true (believing someone else's belief)
3. Say something you love about yourself
4. Say "I love you (your name)"

5. Say "Thank you" to your "Function (over form) Focus" body part
6. Visualize that light beaming out of you like a ray of sunshine

I've not done "mindset" activities such as these before but it's something that Nichole believes in strongly.  I see them as "self-esteem boosters" as many of us who struggle with weight issues feel defeated at times,  especially if our weight loss struggles have lasted for what seems a lifetime!   

My 10 Day Body Reset - with fitness coach Nichole Kellerman - Overview

Last month I took part in a Wildly Alive photo contest with the Wildly Alive Women's group, an online fitness group led by Nichole Kellerman, a fitness/wellness coach.  The contest was free - I just had to post personal photos on Facebook which focused on healthy choices/lifestyle.  I won a 10 Day Body Reset program which I can use and re-use!   The program includes an array of material covering physical fitness,  making healthy choices,  and living a healthy lifestyle and being "wildly alive"!  Most of all, it includes numerous videos created by Nichole - each with a healthy dose of her motivational tools.   Her positive energy has probably influenced me the most - she is so upbeat and inspirational! 

Today, I am beginning the preparation I need to do before I start the Body Reset Program.  My focus this time around with be on movement/ exercise as this is what I have let go by the wayside since returning from our vacation.  I will most likely repeat the Reset and focus then on other aspects of a healthy lifestyle.  One step at a time.

The program has three parts to it: Nutrition, Movement and Mindset.  I will be focusing more on the Movement and Mindset aspects of the program during this  Body Reset while still practicing Mindful Eating.   I expect to repeat it and focus on all three components the second time around.   

Highlights of our Fall Vacation - Colorado, Utah and Nevada (Las Vegas)

Part 1:  Colorado

After visiting friends in El Paso,  we drove up to Dillon, Colorado where we stayed a week. We had friends from Redmond, Washington stay with us in the large two floor condo.   I also visited a friend who had been a classmate of mine in Orleans American High School in France.    Sue lives in Silverthorne which is right next to Dillon - both towns share Lake Dillon, the beautiful, pristine lake depicted in the above photograph.  Sue was kind enough to host some of our sightseeing, but I am getting ahead of myself.

We spent four days together with our friends from Washington as unfortunately they were badly affected by the high altitude and decided to return home earlier in the week than they had originally planned.  Nevertheless, we enjoyed the time visiting with them as we had not seen them in a couple of years.   One noteworthy outing we all shared was a train ride on the Georgetown Loop Railroad.   Here are a few photos from that fun trip!

Our second major outing was to FairPlay - a trip we took with my friend, Sue who was our tour guide, both during the drive to FairPlay and visit to South Park City, a 1880's Mining Town Museum.   Here are some photos of the drive to FairPlay:

And, finally, here are photos from our visit to FairPlay/ South Park City Mining Town, a Mining Town from the 1880's created with authentic buildings and memorabilia from all over Colorado.  Truly a fascinating place to visit!

                  Inside the tiny church

 The Laundry Room

The One Room School House

          

                 Inside the Mercantile Shop

                                                                        More of the goods inside the Mercantile Shop

A Diorama depicting how the Pastor traveled to various churches

Part 2:   Driving Through Utah

The gorgeous rock formations we viewed in Utah at Zion National Park and along the road were unsurpassed!   Here are a few examples:

Part 3:  Las Vegas  Sights - and A Very Special Reunion

We ended our vacation by spending several days in Las Vegas.   On the first days, we just chilled in our condo.  On the second day, we went to South Point Casino, had lunch,  and then watched the 75th Anniversary edition of "Gone With the Wind" which we both thoroughly enjoyed!  On the third day, we went to a Las Vegas show - entitled appropriately "Las Vegas - The Show"!  It was a musical production which covered the history of Vegas between the '50's all the way to the early '70's.  We enjoyed the variety of performers and the level of talent of the performers.  

Here are a several photos taken at the Bellagio - in its full array of Fall Decor!

Ralph and I standing on The Strip:   

                        

Our last evening in Las Vegas was a wonderful reunion with two of my former students from Turkey, Alpay Kirdar and Vildan Chase.  We had a delicious Turkish dinner prepared by Vildan at her home.  She has lived in Vegas for the last twenty years with her American husband whom she met while she was in college when he became her pen-pal!   We had a lovely evening of laughter and great conversation re-living memories from the years I taught in Karadeniz Eregli which was more than 35 years ago!

 Here are photos of that very memorable evening:

Vildan and me

Alpay, Vldan and me

Alpay's family, Vildan, Ralph and me

Alpay, Brian (Vildan's husband, Vildan and me

Alpay demonstrating a sign of respect - a Turkish custom