On his website, Craig Harper, one of Australia's leading Motivational Speakers, shares a conversation with a woman who was living her own personal Groundhog Day. Click here to read the article.
I would love to hear your comments.
Friday, January 29, 2010
The Weight-Loss Version of Groundhog Day
On his website, Craig Harper, one of Australia's leading Motivational Speakers, shares a conversation with a woman who was living her own personal Groundhog Day. Click here to read the article.
I would love to hear your comments.
Thursday, January 28, 2010
Saturday, January 30 - Weigh In & Pick Up Challenge Packet
Don't forget to stop in the library on Saturday, January 30, to weigh in and pick up your Challenge packet. The library will be open from 9:00 AM to 5:00 PM.
After I had gotten the packets all together I noticed there were a few typos. I guess I was in a hurry to get up and get exercising! :)
Rose
After I had gotten the packets all together I noticed there were a few typos. I guess I was in a hurry to get up and get exercising! :)
Rose
Follow Us!
Be sure to sign up to "Follow" our Shape Up blog. Not sure how? Select the “Follow” button on the lower right hand side of this page. Log in with your Gmail or Yahoo account, you’ll then see a popup window with the options to either follow publicly or privately. Select how you’d like to follow the blog, then click the “Follow this blog” button. You are now a follower of the blog!
Don’t have a Gmail account? Visit gmail.com, select the “Create an Account” button and a form will pop up. Fill in the blanks, click the “I accept. Create my account” button and you now have a Gmail account. Once you are set up with Gmail go back to the blog and follow the directions in the paragraph above to follow the blog. Email me at ShapeUpChallenge@gmail.com if you need help.
Rose
Don’t have a Gmail account? Visit gmail.com, select the “Create an Account” button and a form will pop up. Fill in the blanks, click the “I accept. Create my account” button and you now have a Gmail account. Once you are set up with Gmail go back to the blog and follow the directions in the paragraph above to follow the blog. Email me at ShapeUpChallenge@gmail.com if you need help.
Rose
Monday, January 25, 2010
Shape Up Meeting Recap
We had our first Shape Up meeting on Saturday, January 23. After a little glitch with the scale we were off and running. We all had our before pictures taken and discussed the tools we needed for a successful Shape Up journey.
Here's a quick run down of those tools:
Weight loss card – we’ll use this to record our weight each week. This will reinforce our weightless efforts and let us know when we might need to tweak our program a bit.
Pen or pencil – we’ll be doing a lot of writing!
Tape measure and measurement chart– you should have recorded your measurements this weekend. We’ll be doing this on a monthly basis. Remember – your measurements are especially important for those times when the scale may appear to be stuck. Chances are you are toning up and losing inches but not pounds.
Journal – this can as fancy and as simple as you want it to be. A spiral notebook works just fine!
Food Diary – you need this with you at all times. Write down everything you eat when you eat it! Circle anything you have eaten because you were stressed, angry, or tired. These are the behaviors we will be trying to change.
Exchange food list and meal breakdown – this will show you what you need to be eating and shows you how to even it out through the day.
Calorie book – if you aren’t using the exchange program then you will need to count calories. I’ve posted a few calorie counting websites as well.
Measuring cups, spoons, and food scale – beware of portion distortion, measure everything you eat.
Supplements – it is recommended you take a Multivitamin with folic acid and Omega-3, either fish oil or ground flaxseed. If your doctor has recommended other supplements please follow your doctor’s orders.
Water bottle – this is your new best friend, don’t leave home without it. Your goal is to drink 64 ounces of water a day.
Walking / crossing training shoes – these are a must. Remember, our goal this first month is 20 to 30 minutes of aerobic exercise three or four days a week.
Walking pedometer – optional tool to measure your daily steps.
Exercise DVDs – these are also optional but are a great way to have fun and vary your exercise program. We have many exercise DVDs available at the library.
Walking / exercise / shape up buddy – this can be your spouse, a neighbor, your best friend, someone you met at the Shape Up meeting, or a dog.
Gum – this can help stop the cravings. If you have a dog at home please make sure your sugarless gum does not contact xylitol. Xylitol is deadly to dogs.
Sleep – strive for 7 to 9 hours each night.
So here's the plan for the week!
Here's a quick run down of those tools:
Weight loss card – we’ll use this to record our weight each week. This will reinforce our weightless efforts and let us know when we might need to tweak our program a bit.
Pen or pencil – we’ll be doing a lot of writing!
Tape measure and measurement chart– you should have recorded your measurements this weekend. We’ll be doing this on a monthly basis. Remember – your measurements are especially important for those times when the scale may appear to be stuck. Chances are you are toning up and losing inches but not pounds.
Journal – this can as fancy and as simple as you want it to be. A spiral notebook works just fine!
Food Diary – you need this with you at all times. Write down everything you eat when you eat it! Circle anything you have eaten because you were stressed, angry, or tired. These are the behaviors we will be trying to change.
Exchange food list and meal breakdown – this will show you what you need to be eating and shows you how to even it out through the day.
Calorie book – if you aren’t using the exchange program then you will need to count calories. I’ve posted a few calorie counting websites as well.
Measuring cups, spoons, and food scale – beware of portion distortion, measure everything you eat.
Supplements – it is recommended you take a Multivitamin with folic acid and Omega-3, either fish oil or ground flaxseed. If your doctor has recommended other supplements please follow your doctor’s orders.
Water bottle – this is your new best friend, don’t leave home without it. Your goal is to drink 64 ounces of water a day.
Walking / crossing training shoes – these are a must. Remember, our goal this first month is 20 to 30 minutes of aerobic exercise three or four days a week.
Walking pedometer – optional tool to measure your daily steps.
Exercise DVDs – these are also optional but are a great way to have fun and vary your exercise program. We have many exercise DVDs available at the library.
Walking / exercise / shape up buddy – this can be your spouse, a neighbor, your best friend, someone you met at the Shape Up meeting, or a dog.
Gum – this can help stop the cravings. If you have a dog at home please make sure your sugarless gum does not contact xylitol. Xylitol is deadly to dogs.
Sleep – strive for 7 to 9 hours each night.
So here's the plan for the week!
- Complete your Time Capsule and "I used to be that way" sheets that were included in your packet
- Get those measurements
- Write down everything you eat
- Drink at least 64 ounces of water each day
- Walk 20 to 30 minutes three or four days a week
- Get at least 7 hours of sleep each night
- Relax and have fun!
Friday, January 1, 2010
Let's Get Started!
First Week of Jaunary 2010
- Pick up a copy (to loan) of Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever, by Bob Harper
- Register for SHAPE UP
- NOTE: You cannot officially register UNTIL you've picked up Bob's book
- GOAL: Read this book by the first group meeting on Saturday, January 23
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