October 20, 2006
May 17, 2007
January 28, 2008
CCSHERE is a SparkPeople Motivator!
You don't really want to "lose weight". More accurately, you want to lose fat, not muscle nor water weight.
There are two ways to lose fat (anything else is a gimmick)
- eat less food
- increase activity level
No supplement - on its own - will make you lose fat. At best, a supplement may help you attain more benefit from exercise or make a diet more pleasant. There are no silver bullets or magic potions.
Building muscle is the "investing" of the fat loss world: muscle burns calories even when you are at rest. Unlike financial investing however, muscle is a risk-free investment! And it starts paying dividends immediately.
"Miracle diets" are miraculous only in that people still fall for them. Long term fat loss requires a balanced diet, including a healthy amount of carbs, fats and protein. Fad diets are only sustainable short term, and/or have negative health side effects.
There is no away around the reality that consistent long term fat loss requires a lifestyle change - you can't just "do something" for 3 months and then go back to your old ways, and expect to keep the fat off. Consistent, sustained effort is mandatory for success.
~ borrowed from
The way I see it, my body has made a deal with me. If I don't put the junk into it and I get my glutes to the gym then it will let the excess fat just melt off of me. So I eat fruits, veges, whole grains, lean proteins & tons of water and I've been going to the gym to workout at least 6 days a week. All this has become habit to me now. This is MY lifestyle change.
Update - Well, this healthy lifestyle change of mine led me to an unexpected surprise. I'm pregnant! Due Feb. 6th!
Update - Healthy baby born January 31, 2008! Eager to get back to the gym!
Just wanted to remind everyone about this...
OPSEC (OPERATIONS SECURITY)
A Guide For Family and Friends
Presented by 1st Information Operations Command (Land), Vulnerability Assessment Division, OPSEC Section
What is OPSEC?
"OPSEC is a vital element in protecting the Army's soldiers and missions, and I want to stress how vital a role every member of the team plays in ensuring that we deny our adversaries potentially useful information. Whether we are on duty or off duty, we cannot afford to let our guard down. Your diligence in OPSEC is key to ensuring our effectiveness in operations and our collective safety. Together, we will succeed."
Maj. Gen. Keith B. Alexander
U.S. Army Intelligence and Security Command
What Is OPSEC?
Operations Security, or OPSEC, is keeping potential adversaries from discovering our critical information. As the name suggests, it protects our operations - planned, in progress, and those completed. Success depends on secrecy and surprise, so the military can accomplish the mission faster and with less risk. Our adversaries want our information, and they don't concentrate on only soldiers to get it. They want you, the family member.
You Are A Vital Player In Our Success!
As a family member of our military community, you are a vital player in our success, and we couldn't do our job without your support. You may not know it, but you also play a crucial role in ensuring your loved one's safety. You can protect your family and friends by protecting what you know of the military's day-to-day operations. That's OPSEC.
Protecting Critical Information
Even though information may not be secret, it can be what we call "critical information." Critical information deals with specific facts about military intentions, capabilities, operations or activities. If an adversary knew this detailed information, our mission accomplishment and personnel safety could be jeopardized. It must be protected to ensure an adversary doesn't gain a significant advantage. By being a member of the military family, you will often know some bits of critical information. Do not discuss them outside of your immediate family and especially not over the telephone.
Examples Of Critical Information
* Detailed information about the mission of assigned units.
* Details on locations and times of unit deployments.
* Personnel transactions that occur in large numbers (Example: pay information, powers of attorney, wills, deployment information).
* References to trends in unit morale or personnel problems.
* Details concerning security procedures.
These bits of information may seem insignificant. However, to a trained adversary, they are small pieces of a puzzle that highlight what we're doing and planning. Remember, the elements of security and surprise are vital to the accomplishment of our goals and our collective personnel protection.
* Where and how you discuss this information is just as important as with whom you discuss it. Adversary agents tasked with collecting information frequently visit some of the same stores, clubs, recreational areas, or places of worship as you do.
* Determined individuals can easily collect data from cordless and cellular phones, and even baby monitors, using inexpensive receivers available from local electronics stores.
* If anyone, especially a foreign national, persistently seeks information, notify your military sponsor immediately. He or she will notify the unit OPSEC program manager.
What Can You Do?
There are many countries and organizations that would like to harm Americans and degrade our influence in the world. It's possible, and not unprecedented, for spouses and family members of U.S. military personnel to be targeted for intelligence collection. This is true in the United States and especially true overseas! What can you do?
Foreign governments and organizations collect significant amounts of useful information by using spies. A foreign agent may use a variety of approaches to befriend someone and get sensitive information. This sensitive information can be critical to the success of a terrorist or spy, and consequently deadly to Americans.
There may be times when your spouse cannot talk about the specifics of his or her job. It's very important to conceal and protect certain information such as flight schedules, ship movements, temporary duty (TDY) locations, and installation activities, for example. Something as simple as a phone discussion about where your spouse is deploying, or going TDY, can be very useful to our enemies.
OPSEC IS A FAMILY AFFAIR - DISCUSS OPSEC WITH YOUR FAMILY
All Family Members Are Part Of The Army's OPSEC Team. They Need To Protect Information To Ensure The Safety Of All Our Soldiers, Civilians, And Army Families.
Thank you for taking the time to read this guide. Our goal is to provide you with a greater understanding of the Army's security concerns. The information in this guide is not intended to frighten you or make you suspicious that everyone you meet is a secret agent or terrorist. But stay alert - if a stranger shows excessive interest in the affairs of your family members, military or not, notify the authorities.
Here is where you can download the brochure as a pdf file:
To get to my goal of 19% body fat!
Have a healthy pregnancy with a healthy baby! ~Reached 1/2008!
To get to my goal of 22% body fat! ~Reached 4/2007 at 22%
My program is based on a whole foods, no starchy carbs, high protein and very low sodium approach. I am always modifying it to fit into MY lifestyle. I also swear by CALORIE-CYCLING!
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).
"1 lb of muscle weighs the same as 1 lb of fat! Muscle just takes up less space than fat." - A Bodybuilder
"1 lb = 1 lb People!"
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Secrets of Success
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| Pounds lost: 1.6