1200 - 1500 Calories a Day Challenge

Hope everyone had a fabulous Labor Day weekend!!

Even though the meditation challenge is over I will continue to meditate. I feel so much better when I do and I think it will help with all the other challenges I do in the future.

For my next challenge I'm going to cut my calories to 1200 - 1500 a day. I've been tracking for the last couple of weeks so I'm already on track.

I use SparkPeople.com to track my calories. I also use SparkRecipe.com to use there calculator to determine the calories in the recipes I create.

https://www.facebook.com/SkinnyChitChatdiet for inspiration and knowledge.

Steve Jobs, Kimberly Snyder, and Meditation. Good Stuff!

I follow Kimberly Snyder on Facebook (and you should too) today she posted this. I thought I'd share since I'm doing the meditation challenge. The link goes to the "learn to meditate" page. 

Meditation Help with Apps and Podcasts

On the first day of the Meditation Challenge I had to revise my plan. The morning guided meditation with the Relax app went well but the afternoon non-guided with Simple Meditation, set at 10 minutes, music only, not so much. 

By the afternoon my mind was just running and trying to get it to quiet down was not happening with the music only meditation. I decided to do the Simple Meditation, Dissolving Into Sound Meditation with the voice and plus music setting to help. Changing the afternoon meditation did help and I will continue to use that until I'm able to meditate with out the help of the apps. 

This morning after doing my meditation I remembered a guided meditation/hypnosis I use to do years ago that I just loved. It's a twenty minute guided meditation I found on itunes podcasts. You can find it by going to the itunes store and under podcasts search Free Hypnosis Meditations for Relaxation and Positive Thinking. It's the one provided by NetGems and read by Alex Wilson. I'm going to add this to my afternoon meditations on days I really need the extra minutes. 

First 30 Day Challenge - Meditate

For the past month I've been waking up with a sore jaw due to sleep bruxism, the clenching of ones jaw and teeth grinding. One of sleep bruxism's possible causes is stress.  I'm pretty sure this has to do with the extra stress due the illness of my dog.

Because of this I've decided that my first months challenge starting August 1st will be - Meditate for 20 minutes everyday for a month. Studies have shown meditation helps ease chronic pain, anxiety, stress, improve heart heath, improves focus, and boost mood and immunity. 

I've meditated off and on before but never consistently. I think the longest I've gone was maybe a couple weeks, if that. With this challenge I'm certain I will make this a life long habit that will be good for me and all that surrounds me.

Following these seven "effective planning and goal setting characteristics" will help me stay on track.

1. Specific: Plan it out.

How - I will use three of my favorite apps. Relax, a 10 minute guided meditation in the morning and Simple Meditation, set at 10 minutes, music only in the afternoon. I also will be using the LIFT app (see lift group below) to check in and to help track my progress. It's also a great motivator.

When - 10 minutes in the am, first thing when I wake up and 10 minutes in the pm, around 3pm. Right when I need a 10 minute breather. I will set my timer on my phone to remind me, if needed. - Challenge starts (for me) August 1st. 

Where - No excuses, since I'm using my favorite apps on my phone and I have a good pair of earphones I will be able to meditate anywhere and at anytime. I won't be able to use the excuse that I can't find a quite spot. 

Why - To put some zen in my life. I also think meditation will help me with the harder challenges that I'll be taking on in the future. Plus my jaw is killing me.  

2. Motivating: See my why above. If that's not motivation then I don't know what is. 

3. Achievable: See my how, when, and where above. Looks pretty achievable to me.

4. Rewarding: See my why above. 

5. Tactical: See my how above. 

6. Evaluated: I will be blogging through out this challenge and I will be evaluating as I go. I also will be checking in on the Lift Group - Meditation 10 minutes twice a day. 

7. Revisable: Yes it is. 

All in all this seems to be the smartest challenge to start with. If you would like to join me in this or any of my future challenges visit my LIFT page to join the challenge(s). 

Effective Planning and Goal Setting - Game ON!!

There are seven characteristics of effective planning and goal setting says Charles Platkin PH.D.

Since my plan/goal is to do a ONE challenge a month for TWELVE months I thought I'd better follow these seven characteristics.

1. Specific: Be specific - Your goals should answer the questions how, when, where, and why.

2. Motivating: Pick a goal you are motivated to accomplish.

3. Achievable: Choose goals that are balanced, realistic, a set within an appropriate time frame.

4. Rewarding: The why. Understanding the why helps to establish an emotional connection to your goals that will help you through the rough times.

5. Tactical: Tactics involve setting a very detailed plan of action. Think ahead and plan it out.

6. Evaluated: Keep a personal journal (or blog post). Evaluate if you're on the right track.

7. Revisable: If something is not working, you need to be able to revise the culprit. Also things change, you need to be able to update your goal without throwing it out the window all together.

Challenges Challenge! Help Me Pick 12!

There comes a time in ones life when you just have to step it up. One of my BIG faults (yes I have them ) is sticking with something long enough to fully get the results I want. I either don't have the motivation, I don't see the results I was expecting (quick enough), or I just get bored and lose interest. I've been thinking about what I could do to change that. I've come up with the idea to do "Twelve Months of Challenges." Each month I'll start a new challenge. You know what they say if you do something for 21 days it becomes a habit. Well if I do something for 30... I've come up with sixteen ideas I wouldn't mind becoming a habit. 

 Here are the challenge ideas I've came up with. 

1. Dairy Free - No dairy for one month. With all the alternatives out there is should be an easy one.

2. Gluten Free - This one will not be easy.

3. No Red Meat - Easy peasy

4. No Alcohol - This will be a challenge for sure.

5. Sweet (Sugar) Free - Hard but doable.

6. Eat Clean - Eliminate all processed food from my diet. I'm not a big processed foodie to begin with. 

7. 10,000 steps a everyday. - With my Fitbit this will be easy to keep track. The actual walking 10,000 steps will be the challenge.

8. Yoga - Pictures will not be included. 

9. Meditation - 20 minutes every day. - I can already feel the calm from this challenge.

10. 1100-1300 Calories a day - This one will be easy. Just finding the time to keep track and enter the food.

11. Only Raw Food for a month - I'm not sure about this one.

12. Farmer Market Challenge - Only eat food from my local farmers market. (food trucks not included).

13. Exercise Challenge - 30 minutes of cardio 6 days a week.

13. Strength Training Challenge - Full body every other day or alternate upper and lower with one day off a week.

14. 30 Day Shred (DVD) Challenge - 6 days a week. This is my favorite workout DVD. 

15. No Carbs after 2 pm Challenge

16. No White Carbs Challenge

This is what I have so far. I would appreciate some more suggestions.

Who's Weighing You Down?

Today take a good look around at the  people you surround yourself with in person and on social media. 

Now remove the people from your life that don't contribute to your best self. This includes negative thinkers, people that love to gossip, and finger pointers. This may not be easy but it's the best gift you can give yourself.

FREE: 365 Days of Happiness: Inspirational Quotes to Live By [Kindle Edition] - Today Only 5/5

365 Days of Happiness: Inspirational Quotes to Live By

Finding true joy in life shouldn’t be a treasure hunt. Enjoy this collection of quotes, based on appreciating life’s pleasures and finding happiness. 365 quotes to make you laugh, smile and cry. 

“The Constitution only guarantees the American people the right to pursue happiness. You have to catch it yourself.” ~ Author unknown

28 Day Change Your Body, Change Your Life Challenge

It's time for the 28 DAY CHALLENGE starting May 1st.

Join fitness expert and health coach Chris Freytag and Prevention Magazine and let's get healthy! 

-Go to http://www.prevention.com/28daychallenge and learn about the program. 

-Go to http://www.prevention.com/28-day-challenge-newsletters-chris-freytag and sign up to get a motivational newsletter from Chris Freytag EVERY day of the challenge. 

-Go to http://www.prevention.com/28-day-challenge-videos-success if you prefer to watch the 10 minute toners instead of just reading. 

-go to http://www.challengeloop.com/challenge/prevention to join the mobile app (iPhone and android) and connect with other people every day. Be accountable and share your thoughts real time with the group! Over 300 people have already signed up. 

Pick a Diet Any Diet or Fitness Program - The Perfect Plan Just For You

Image courtesy of Marin / freedigitalphotos.net

Diet is a tricky word. I'm not a fan of the word dieting, but diet on the other hand is OK to me. If you think about it, everyone is on a diet. The dictionary calls it our habitual nourishment. The problem is that most peoples diets aren't that nourishing. The goal is to turn your diet into a healthy one that nourishes your body and helps you lose weight or keeps you at your ideal weight. 

A great book that I recommend is The Four Day Win - End Your Diet War and Achieve Thinner Peace by Martha Beck, PhD. The Four Day Plan is a science-based thought and behavior strategies that will enable you to stay on a healthy eating program forever

I also recommend The Plan by Lyn-Genet Recitas. The Plan gives readers a ground breaking 20-day program designed to help them unlock the mystery behind what works for their individual body. I've learned so much about what I should not eat. It's not easy and I didn't follow it to a tee. 

Image courtesy of Stuart Miles / freedigitalphotos.net

Fitbie has several 2 weeks jumpstart/challenges to get you started on a diet plan and/or fitness program. This is a great way to find a plan that works for you. 

Abs Diet For Women - Sculpt Flatter Abs in Just 2 Weeks!

The Abs Diet for Women Jumpstart is a simple, sacrifice-free plan that helps you lose weight and shape the healthier, hotter body you’ve always wanted. The plan’s fat-blasting meals and toning workouts will help you trim away belly fat for good.

• Expert-approved meals and workouts will turn your body into a lean, fat-burning machine.
• 12 Abs Diet Powerfoods fuel metabolism and help you slim and tone your figure faster. You’ll eat them at every meal.
• Exercise anywhere! The pounds-melting workouts can be done at home or the gym.

400 Calorie Fix - Lose Up to 11 Pounds in 14 Days!

Eat what you love and still shed pounds to get the body you’ve always wanted. Our diet plan teaches you to limit your meals to about 400 calories with simple portion control tricks. It’s the world’s easiest weight loss plan.

• A 2-week jumpstart program helps you drop pounds quickly and easily.
• The structured plan is built around tasty 400-calorie meals to keep hunger at bay.
• Healthy fast food options and recipes fit into the busiest schedule.

Diabetes Dtour Diet - Eat to Beat Diabetes!

Whether you have diabetes or just want to look and feel better, the Diabetes DTOUR Diet Plan delivers a one-two punch: weight loss and blood sugar control. Stop fretting over calories and carbs and start picking the right foods in the right portions. It’s that easy.

• A 2-week diet plan helps you drop up to 13 pounds right away.
• A flexible meal plan built around the Fat-Fighting 4 allows you to indulge in your favorite foods like spaghetti and ice cream.
• 5 meals and snacks a day keep you full and your blood sugar stable.

Eat This, Not That! - Eat What You Love and Lose 10, 20, 30 Pounds—or More!

Don’t let sneaky calories add extra pounds to your waistline. Making a few easy swaps every day will help you save thousands of calories and lose more weight—without going on a diet. You can build the lean body you want and still enjoy burgers, pizza, ice cream, and more!

• Eat 5 or 6 times a day. Curb hunger all day with calorie-controlled meals and snacks.
• No need to cook! Learn to find the healthiest foods at any restaurant or supermarket.
• Satisfy your cravings—no foods are off-limits with this Eat This, Not That!

Flat Belly Diet - Flatten Your Belly with Food!

Try the cutting-edge plan that has helped thousands of women conquer belly fat! The secret? Delicious foods packed with monounsaturated fats (MUFAs) that keep you satisfied as you peel off pounds.

• The five major MUFA groups are: (1) oils, (2) nuts and seeds, (3) avocado, (4) olives, and (5) chocolate.
• Eat one serving of any MUFA at every meal to help control calorie intake and lose belly fat.
• No exercise required! This plan helps you lose weight by eating the foods you love.

Look Better Naked - Sculpt a Look-at-Me Body in 2 Weeks

Boost your in-the-buff confidence and sculpt your best body ever. Our simple plan helps you torch fat and build tight, toned muscles, so you’ll look and feel amazing—with or without your clothes on.

• An innovative strength-training regimen targets and tones trouble zones.
• An intense interval workout boosts metabolism for supercharged weight loss.
• A healthfully indulgent meal plan lets you eat your favorite foods and still lose weight.
• Built-in “off” days help you stay on track.

Personal Trainer For Women - Get an Amazing Body in Less Time!

Don’t work out harder, work out smarter: The Women’s Health Personal Trainer Plan combines the genius of interval cardio with full-body strength training to keep your body burning calories longer.

• Exercise for a total of 3 hours per week to get your fittest body ever in fewer steps than you ever imagined.
• 10 strength-training moves help you build lean, toned muscles, especially on your backside.
• An interval-sprint cardio workout helps you slim down and banish belly fat.

Slim, Calm, Sexy - Calm Your Mind and Get a Sexy Body with Yoga

Transform your body, clear your head, and feel stronger and sexier than ever with the Slim, Calm, Sexy plan. These simple yoga workouts will help you manage stress, elevate your mood, and firm your figure in just 2 weeks.

• Do the Fat-Burning Yoga Workout 4 days a week to slim down and build a lean body.
• Boost calorie burn with a 5-minute Metabolism-Revving Kickoff 3 mornings a week.
• Wind down with a Relaxing Yoga Sequence once a week. Do it more often if you really need to mellow out!

Walk Off Weight - Trim Your Belly, Butt, and Back Fat—Fast!

You can lose weight just by walking! The secret is a mix of steady-paced walks, fat-blasting intervals, and strength training that will melt away fat and send your metabolism soaring.

• Lose up to 3 times the weight with a mix of cardio and body-toning strength-training workouts.
• Maximize fat loss with interval walks that challenge your body with bursts of high intensity and bouts of recovery.
• Eat what you want! This exercise-only plan helps you spur weight loss without a strict diet.

5-K Jumpstart - The Perfect Race for Beginners

If you’re new to running, signing up for a race is the perfect way to kick off your routine and boost motivation. This 2-week Runner’s World 5-K Training Jumpstart will help get you build your base to prepare for a full-length training plan.

• Train 3 days a week. Running just a few times a week will get you where you need to be.
• Go at your own pace. The emphasis in this plan is distance, not speed, so you don’t have to worry about your finish time.

Half-Marathon Jumpstart - Get in Half-Marathon Shape

Challenge yourself mentally and physically with this popular distance race. The 2-week Runner's World Half-Marathon Jumpstart will help you build your base before you embark on a complete 10-week training regimen.

• Run 3 to 4 days a week. Add cross training to your regimen twice a week to build endurance and prevent burnout.
• Build up strength and endurance with a mix of moderate and easy runs.

Bicycling Weight Loss Kick-Start - Blaze the Trail to a Better Body

Ready to turn flab into muscle and have fun while doing it? The Bicycling Weight Loss Kick-Start is designed to increase the number of calories burned after your wheels stop spinning, so you will maximize fat loss on every ride.

• Four original cycling workouts challenge your body all week long—it’s like having a personal coach!
• Ride 3 days a week. Mix in optional easy rides on days off to improve results.

What diet / fitness plans do you recommend?

The Science of Self Confidence

I'm going to end my exploration of confidence with Brain Tracy's "The Science of Self Confidence".

I highly recommend you take the 60 minutes to listen to it. Break it up into 15 minutes if you have to.

________________________

All the people you know personally have some self-confidence. If they didn't you wouldn't know them. They wouldn't be braving the daily world. They'd be hermits, or shut-ins, afraid to do anything.

Some self-confidence, in today's world, isn't really enough. What is? Abundant self-confidence. Think of all the things you could do if you enjoyed superior levels of self-confidence in all areas of life that are important to you. What would stop you? In this audio seminar, Brian Tracy provides a practical plan of action to developing self-confidence. You discover that it is a state of mind and set of attitudes that can be learned by using proven, practical methods and techniques practiced by winners and achievers in every field.

Dear Listener:

This is perhaps the most important program I have ever produced. The principles you learn here can change your life. As you discover how to develop unshakable levels of self-confidence, remarkable things happen.

I've researched and studied success for 25 years. I've finally found there are no "secrets of success." No one is born with special qualities that assure long-term success and prosperity. There are, however, "special people" with goals, plans and the ability to move confidently in the direction of their dreams.

Confidence is the key!

Having a deep belief in your ability to achieve your goals--that's the most important thing! The wonderful news about self-confidence: it is an attitude you can learn.

Session by session, you become more effective. Your self-image improves. Your self-esteem increases. Like building muscles, you systematically, purposefully build yourself to a superior level of confidence where you're not afraid of anything.

My step-by-step system is based on power principles. Use them to become virtually unstoppable. Learn how to harness the power of purpose...align it with your core values...and achieve a deep, inner sense of strength.

By using these ideas and practicing these principles, everything becomes possible. Your belief in your ability to succeed in all areas of life becomes unshakable. Your life will never be the same, once you learn to practice The Science of Self-Confidence.

Sincerely,

Brian Tracy

________________________

May you have the courage to put yourself out there to gain the confidence to be the best person you can be.

Confidence and Self Worth Meditation

If you want to download the audio version for you MP3 player 

visit: ThereIsAway.org

You'll also find several other wonderful meditation to enjoy.

 This audio includes binaural technology. 

Please check with your health professional before listening.

The Meaning of Confidence

What is confidence?


Stephenie Zamora: Confidence is "owning it" Which means you’re totally and completely at peace with WHO YOU ARE in every moment, interaction and experience.


Raj Persaud: True self-confidence comes from an attitude where you: Promise yourself, no matter how difficult the problem life throws at you, that you will try as hard as you can to help yourself. You acknowledge that sometimes your efforts to help yourself may not result in success, as often being properly rewarded is not in your control.


thesocialman.com: A solid foundation. Knowing what you want and being clear about it.


Joyce Meyer: Confidence is all about being positive concerning what you do and not worrying over what you can't do. Confidence is holding on to a strong faith in God, a faith that is backed up with a complete knowledge and understanding that with God's help you can do anything.

Photo Source: Pinterest

Morty Lefkoe: Confidence actually exists on a continuum, ranging from a very low to a very high belief in our own abilities, a sense we can handle whatever life throws at us.


Elaine: Being confident means you can have your dreams and fulfil them.


Norman Vincent Peale: Believing in yourself and having faith in your abilities.


Evelyn Lim: Self-confidence is a fundamental certainty in who you are, and therefore, you become sure of what you do and have to offer to others.


To me, confidence is knowing you are on the right path for yourself. It's standing tall in what you believe in. It's courage. It is not letting others define you. It's your love for yourself and others.


I have found that confidence has a different meaning to different people. Truly knowing what confidence is to YOU is confidence!


What is confidence to you?

Photo Source: Pinterest

Confidence photo credit: tumblr

Super Soul Sunday with Brené Brown + My Grammar Sucks...

This week my plan was to explore confidence and the courage to put yourself out there flaws and all. How perfect was today's Super Soul Sunday with Brené Brown . In the one hour of listening to Brené Brown's wisdom and bravery of putting herself out there with her imperfections, I've learned so much. I'm so excited to read her books.

One of the things I struggle with is that I'm not a "good" writer. Grammar and I don't get along as I'm sure you are aware of if you're a regular reader. You can always tell when I've had my teenage daughter proofread or when she's at school and I post anyway. But you know what? I don't write a blog on grammar and if I mess up, that's OK. If you're a person that gets bugged by people whos grammar falls short then I guess my blog is not for you. I'd hate to lose a reader, but I understand. 

NOBODY is perfect, and they never will be. So why do so many worry about it?

My blog and I wear this badge proudly!

First Thing and Last Thing You Should Do Every Day

Every day can be fabulous when you start it off right and end it with thanks.

First thing in the morning set your mind in the right direction. Say to yourself or out loud "Today is going to be a FABULOUS day." Be specific if you want. It works either way.

The last thing of the day you should say THANK YOU for all the the fabulous things that happened during the day.

Since I started doing this years ago my life changed for the better. Try it it works!!

Have a fabulous day! (pass it on)

Wash, Rinse, Repeat - NOT! and Other Great Hair Care Tips

marin / FreeDigitalPhotos.net

There is no need to wash you hair twice like the bottle says. Unless you want to strip all the natural oil out of your hair and you like to washing your money down the drain.

Yes, I went from fear to hair. :)


We all know that aloe vera calms and relieves sun burns, rashes and other skin irritation. Some even use aloe vera as a face and body lotion, but did you know that it can also be used to calm down frizzy or dry hair? Put aloe juice (found at most grocery stores) in a spray bottle, use it on wet hair as a de-frizzer. Or you can use a tiny amount on dry hair as a gel.

Don't pay the high prices for high-end shampoos that are specially formulated for chemically treated hair. Baby Shampoo will treat your hair just as gently.

To add shine and bounce to your hair, you should remove all traces of styling product and conditioner every six weeks. Either use a clarifying shampoo or make your own clarifying rinse just by mixing 1 tbsp. of baking soda and 2 tbsp of white vinegar. Work into your hair, then rinse thoroughly.

marin / FreeDigitalPhotos.net

Have you ever gotten your hair cut and or colored and loved it but then when you went back and asked for the same thing your stylist looked at you like a dear caught in the head lights? Next time you get your hair done, take a picture on you phone right after. Then when you go back you can show your stylist the picture. Trust me, she'll thank you and you'll walk out with what you wanted.

To fix flat hair, use flat beer. Mix 3 tbsp of beer with 1/2 cup of warm water. After you shampoo your hair, rub in the beer/water mixture. Let it sit for a couple minutes and then rinse it out.

These are just a few of my favorite hair care tips. I have a more that I'll post later. But until then...

Fear of Success: O.T.A. = Obstacles to Avoid

ob·sta·cle noun

1. One that opposes, stands in the way of, or holds up progress.

2. The distracting temptations luring us off the road to our dreams.

a·void verb

1. to refrain from doing.

2. to prevent from happening.

The first O.T.A. is EXCUSES.

Excuses keep us from taking responsibility for our lives and prevent us from seeing the truth about our current reality. 

Excuses sabotage our dreams and rob us of the life we deserve. 

Excuses will never get us to where we want to go.

All excuses are justified. If we couldn't justify them, we wouldn't use them. Unless there is some circumstance that makes it physically impossible for us to do what we want to do, it is a form of excuse. Even if it's justified, it's still an excuse.

Debbie Ford says you have to ask yourself; "do you want to align yourself with the greatest vision of yourself, or do you want to align yourself with excuses?".

The second O.T.A. is NEGATIVE INTERNAL DIALOGUE

Negative Internal Dialogue keeps us from reaching our goals.

Negative Internal Dialogue dictates our behavior and our actions.

Negative Internal Dialogue tells us what we are and what we are not capable of doing and achieving.

Negative Internal Dialogue sets us up to fail by way of our negative expectations (which is another O.T.A.).

Most people think their Negative Internal Dialogue is the truth. We have to take back the power we have given our negative internal dialogue. 

The third O.T.A. NEGATIVE SELF IMAGE

Negative Self Image makes you think you have already reached your limits.

Negative Self Image focuses on our problems, what we can't do.

The self image is similar to a thermostat in a room. It sets the standard at which you will function. You will never consistently rise higher than the image you have of yourself, and you will never accomplish things that you don't first see yourself accomplishing. If you want to change your life, you need to change the picture you're painting in your mind.

The fourth O.T.A. is NEGATIVE EXPECTATIONS

Negative Expectations cause stress and anxiety, not the actual events of our lives.

Negative Expectations are not the truth, most of us live as though they are.

Negative Expectations separate us from reality.

Negative Expectations become self-fulfilling prophecies, drawing to us the very experience we are trying to avoid.

SELF-DEFEATING BEHAVIORS are the O.T.A.

Any behavior you engage in that is self-sabotaging and takes you away from what you want or distracts you from your goals and desires is self-defeating behavior.

Today, commit to yourself to lead a self-sabotaging free life.

Identify your self-defeating behaviors. Make a list of the behaviors, choices, and habits you engage in that are the direct opposite of your goals. Now consider what new behaviors and choices you can make to achieve your goals.

Identify your your excuses. Make a list of the excuses you use to justify the condition of your life. Now make the powerful choice to STOP using those excuses.

Next time you notice the negative internal dialogue acting up, become aware of your negative expectations and practice replacing them with positive expectations. Bringing awareness to our thoughts before taking actions gives us access to making a better choice. Start seeing yourself in the light you want to be in. Picture yourself reaching your goals and then keep that self image.

Joyce Meyer says, "If you and I are going to succeed at being ourselves and succeed in life, then we must know how to pray and be willing to give prayer a place of priority in our daily lives." 

Source: 

The Best Year of Your Life by Debbie Ford (RIP Debbie, you were and will always be a great teacher.)

Your Best Life Now by Joel Osteen

The Confident Women by Joyce Meyer