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No more Resting Today!! Let's get started!!!!

Monday, January 19, 2009

Hopefully you're ready to go and feeling energetic after yesterday's rest day. If so, there are some new challenges for you today and I think you'll enjoy them...well, some of them at least. The active challenge is for any TV-watchers out there so, if you don't watch TV, you may need to come up with your own challenge here. For your exercise challenge, you'll be focusing on lower body exercises. I've given you some workout choices but please do what works for you. You may find the nutritional challenge a bit difficult because you'll be measuring out your foods. Don't worry - you only have to do it for one can handle that, right? You'll enjoy the short mind/body challenge which should leave you feeling a bit refreshed. If you're ready, let's get started.

Your Active Challenge

While watching TV, get up every 30 minutes and perform the following exercises:
Standing Cat Stretch (10 reps)
Spinal Twist (3 reps on each side for 15 seconds)
One-Legged Bridge with Leg Drop (8 reps on each side)
Back Extension (15 reps)
Chair Squats (15 reps)
Repeat these exercises at least three times. As always, feel free to come up with your own challenge if this one doesn't work for you.

Your Exercise Challenge - Strength

Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs.
You can choose from the following lower body workouts

Hips, Butt & Thigh Workout
Short Lower Body Workout
Lower Body Supersets (more advanced)
Basic Exercises for the Lower Body
Feel free to choose your own exercises for a complete workout doing 1-3 sets of each exercise for 12-16 reps, depending on your fitness level and goals.

Your Flexibility Challenge

Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout.
You can also choose your own exercises or any of these Flexibility Workouts.

Your Nutrition Challenge

For at least one meal today, measure each food you eat and record the numbers in your food journal.
Use whatever tools you have available - measuring cups, spoons, a food scale, etc. and carefully determine how much of each food you're eating. Next to each item, write down the serving size and the amount of calories in each serving according to food labels. Looking at those numbers, are you surprised? Are you eating more or less than you thought? Could you eat a bit less and still be satisfied? Answer these questions in your journal for future reference.

Your Mind/Body Challenge

Take at least two minutes to do the following relaxation:
Sit in a chair with your back straight and feet flat on the floor.
Close your eyes, if you can, and shrug the shoulders up towards the ears as high as you can.
Hold for 2 seconds and release.
Repeat the shoulder shrugs five times.
Slowly roll the shoulders backwards three times.
Roll the shoulders forwards three times.
Take five slow, deep breaths, feeling your belly expand with each inhale and contract with each exhale.
Use each exhale to ease any tension in your shoulders, neck and forehead

Your Day Sixteen Checklist

How'd you do with your challenges today? Use this checklist to cross off everything you accomplished or make notes on what you didn't accomplish and why. You can also use the checklist to make substitutions for any challenges that didn't work for you or create even more challenges for yourself.



Saturday, January 17, 2009

If you've made it this far, congratulations! I know it's not easy staying on track day after day, but that's what it takes if you really want to get healthy. Today is your chance to sit back, take stock of how far you've come and reward yourself for all your hard work. The challenges are all very easy today, so enjoy this break and gather your energy for your new challenges tomorrow.

Your Active Challenge

Accumulate at least 10 minutes of extra walking today.
Remember, you can split it up or do it all at once...just keep track of the time.

Your Exercise Challenge

You have no structured routines today except for some light stretching, so take some time to rest your body.

Your Flexibility Challenge

Take 3-5 minutes to perform the exercises in the Seated Stretch Workout.

Your Nutrition Challenge

Check in with yourself.
Take at least five minutes today to flip through your journal and checklists, reading through all of the nutrition challenges you've completed. Write down the hardest challenge you've experienced so far and the easiest. Keep this information handy for future challenges.

Your Mind/Body Challenge

Reward yourself.
Take at least five minutes today and think or write about what you've accomplished so far in the 30-day challenge. Then make a list of five things you could do to reward yourself for your hard work. Choose one thing from that list and either do it today or make plans for doing it in the future. Some ideas:

Schedule a massage for next week
Download a new song for your MP3 player
Buy a book or magazine you've been wanting to read
Rent your favorite movie for an afternoon treat
Sleep in one morning
Go to bed early one night

Your Day Fifteen Checklist
How'd you do with your challenges today? Use this checklist to cross off everything you accomplished or make notes on what you didn't accomplish and why. You can also use the checklist to make substitutions for any challenges that didn't work for you or create even more challenges for yourself.

REST? That would be what you say? LOL
Today I definetly did different thing from the norm I did my bulk cooking so that i would have three different kinds of soups in single serving sizes for our lunches on the days that we both work. I did my cleaning of course Not all of it but most of it I will finish the rest of it tomorrow Plus I want to make up a few low fat pizza pops ahead so that we have our suppers premade on the days we both work too!
Then I changed out the old seat on my stationary bike adn got on it for a half hour! No day of rest for this chick!


I hope you're feeling energetic today, because

Friday, January 16, 2009

I hope you're feeling energetic today, becauseour challenges are getting a bit more difficult. Today you'll actually be combining cardio and upper body strength training, but remember that you can always modify the workouts to fit your schedule and fitness level. Your nutrition challenge will also be a tough one - you're not changing what you're eating, but how you're eating so you may need to take some time to think about how you'll change your eating habits. The good news is, you're only doing it for today and it's just an experiment. Do your best to follow through with all the challenges today and to be creative if some of these challenges don't work for you.

Your Active Challenge

Sit on an exercise ball for at least 5-10 minutes today.
You can do this while working, watching TV, reading, etc. If you don't have an exercise ball, spend 5-10 minutes standing rather than sitting at some point during the day

Your Exercise Challenge - Strength & Cardio

Part one: Do at least 20 minutes of medium-high intensity cardio exercise.
Begin with a warm up, then increase your intensity (either by going faster, higher or increasing resistance) so that you're at a level 5-6 on the this perceived exertion scale. Stay there for 3 minutes, then increase your intensity to Level 7-8 for 1 minute. Alternate 3 minutes at Level 5-6 with 1 minute at Level 7-8 for 20 or more minutes.

Part two:

Either before or after your cardio (or at a different time today), perform 1-3 sets of 12-16 reps of the following upper body exercises, using enough weight that you can ONLY complete the desired number of reps. 1-2 sets of you're a beginner, 2-3 sets for int/adv.

Chest Press
Back Extension on the Ball
Lat Pull with Bands
Seated Overhead Press
Tricep Extension w/ Bands
Bicep Curls

You can find details as well as substitutions for these moves at this Upper Body Progression Workout.

Your Flexibility Challenge

Part one: Stretch for at least 5 minutes after your workout.
Your options:

Lower Body Stretches
Total Body Stretch
Part 2: Perform this Seated Stretching Routine at least once today. Another option is to perform each of the following stretches:
Neck Stretches
Back Stretch
Trunk Twist
Shoulder Stretch
Lower Back Stretch
As always, feel free to substitute with any moves you like.

Your Nutrition Challenge

Change your eating habits for one day.
Using the information you got from yesterday's challenge, change your normal eating patterns to see if this new way of eating works better or worse.

For example, if you usually eat three large meals and two small snacks, split your larger meals and eat half at one time and the other half when you feel hungry again (or 2-3 hours later). If you usually go long periods of time between meals, have a snack in between. If you usually skip breakfast, try eating something in the morning. At the end of the day, write down what you did and how you felt. Were you more energetic? Was this way of eating better or worse? If it was better, could you eat that way more often?

Your Mind/Body Challenge

One-Minute Meditation. Find a quiet place to sit and close your eyes. Breathe deeply and focus on your breath by counting to three for each inhale and three for each exhale. Continue this for at least one minute (or more if you have the time). If your mind wanders, notice what you're thinking about and then gently focus on your breath.
If you have a hard time finding a quiet place, try your car, the bathroom, your desk during a lull or, if you're at home, a time when the kids are occupied.

Your Day Fourteen Checklist
How'd you do with your challenges today? Use this checklist to cross off everything you accomplished or make notes on what you didn't accomplish and why. You can also use the checklist to make substitutions for any challenges that didn't work for you or create even more challenges for yourself.


You should be feeling pretty good about yourself

Thursday, January 15, 2009

If you've completed all the challenges so far, you should be feeling pretty good about yourself. You should also be more aware of what you do each day that either moves you towards a healthier lifestyle or takes you away from it. Your challenges today will help you with that, especially the nutrition challenge where you'll take some time to think about how you eat and how that affects your energy levels. In other words, are your eating habits helping you or hurting you? Hopefully, this information will give you more insight into your body and open your mind to new possibilities.

Your Active Challenge

Accumulate at least 15 minutes of extra walking today.
Do it all together or split it up throughout the day, making sure you keep track of the time. This can be anything including walking around the office, taking the stairs, walking the dog for extra time, etc.

Your Exercise Challenge - Light Cardio

Do a steady, light-medium cardio workout for at least 20 minutes or more.
This can be any activity as long as you can get your heart rate into the lower end of your target heart rate zone. On this perceived exertion scale you would stay around level 4-5.

Your Flexibility Challenge

Perform the following stretches at least twice today.
For the dynamic moves, do each for 10-12 reps. For the static stretches, hold each one for 15-30 seconds.

Dynamic Standing Cat Stretch
Hanging Back Stretch
Warrior I
Spine Twist
Seated Hamstring Stretch
Quad Stretch

You can find instructions for these exercises at Morning & Evening Yoga and Total Body Stretch.

As always, feel free to do your own thing or choose a different flexibility workout.

Your Nutrition Challenge - Examine your habits

Examine your diet and eating patterns.
Without changing your normal eating habits, take some time to write down everything you eat today, what time you ate and then rate your energy levels after each meal from 1-5 (1 being very energetic and 5 being not energetic at all). At the end of the day, answer the following questions in your journal:

How many times did you eat today?
How many meals did you eat?
How many snacks did you eat?
How long did you go between your meals/snacks?
How would you rate your overall energy for the day?
When were you the most alert and energetic?
How do you think what you ate affected your energy levels?
Take some time to read through your answers and ask yourself if what/when you're eating is helping you or hurting you. Would you feel better if you ate smaller meals more often or do larger meals with small snacks keep you going? Sometimes the way we eat is simply a habit that's become ingrained so ask yourself - is there a better way? If so, write down a different way of eating you'd be willing to try for one day and what you would need to do it. Keep this handy - you'll need this information for tomorrow's nutrition challenge.

Your Mind/Body Challenge

3-Minute Total Relaxation
Lie down in a quiet place and close your eyes. Begin by tensing and contracting your muscles starting with your feet. Curl your feet and toes, then hold that as you move up and squeeze the calves, then the quads, then the glutes. Hold the lower body and feet very tight and move up, contracting the abs and then the arms, curling your hands into tight fists. Keep holding everything tight as you squeeze your shoulders up towards your ears, clench your jaw and squeeze your eyes shut tight. When everything is tight and tense, hold it for 5 seconds, feeling your muscles start to burn. Then on a long exhale relax everything, letting your muscles melt and your body sink into the floor as the tension drains away. Continue relaxing and breathing for at least one minute or longer.

Your Day Thirteen Checklist

How'd you do with your challenges today? Use this checklist to cross off everything you accomplished or make notes on what you didn't accomplish and why. You can also use the checklist to make substitutions for any challenges that didn't work for you or create even more challenges for yourself.



Thursday, January 15, 2009


Answer the questions below to find out which type you are ó you will be classified as a Fast, Slow, or Balanced Oxidizer. (Click here to read more about these metabolic types.) You may not know some of the answers right off the bat ó it may even take a few days of analyzing how different foods affect your body and moods to see a pattern ó but really think about these questions. (You can take the quiz as many times as you'd like!) The better you know yourself, the greater your odds of getting exactly the results you want. Let's get started:

In the morning, you:
Donít eat breakfast!
Have something light like fruit, toast, or cereal
Have something heavy like eggs, bacon or steak, and hash browns

At a buffet, the foods you choose are:
Light meats like fish and chicken, vegetables and salad, and a sampling of different desserts
A little of everything: a combination of light meats, some heavier meats, vegetables, and some desserts
Heavy, fatty foods like steak, ribs, pork chops, cheeses, and cream sauces

Your appetite at lunch is:

Your appetite at dinner is:

Caffeine makes you feel:
Great ó it helps you focus
Neutral ó you can take it or leave it
Jittery or nauseated

The types of foods you crave are (sugar is not listed because everyone craves sugar when they are tired or run-down):
Fruits, bread, and crackers
A combination of types: fruits, breads, salty foods, or cheeses
Salty foods, cheeses, and meats.

For dinner you prefer:
Chicken or fish, salad, and rice
No preference ó choice varies daily
Heavier, fatty foods like pastas, steak, and potatoes

After dinner you:
Need to have something sweet
Could take dessert or leave it
Donít care for sweets and would rather have something salty like popcorn

The types of sweets you like are:
Sugary candies
No preference
Ice cream or cheesecake

Eating fatty foods like meat and cheese before bed:
Interferes with your sleep
Doesnít disturb your rest
Improves your sleep

Eating carbs like bread and crackers before bed:
Interferes with your sleep, but theyíre better than heavier foods
Doesnít affect you
Is better than nothing, but you sleep better with heavier foods

Eating sweets before bed:
Doesnít keep you from sleeping at all
Sometimes makes you feel restless in bed
Keeps you up all night

Each day, you eat:
Two or three meals with no snacks
Three meals with maybe one light snack
Three meals and a lot of snacks

Your attitude toward food is:
You often forget to eat.
You enjoy food and rarely miss a meal.
You love food, and itís a central part of your life.

When you skip meals, you feel:
Like youíre not functioning at your best, but it doesnít really bother you
Shaky, irritable, weak, and tired

Your attitude toward fatty foods is:
You donít like them.
You like them occasionally.
You crave them regularly.

When you eat fruit salad for breakfast or lunch, you feel:
Okay, but you usually need a snack in between meals
Unsatisfied and still hungry

What kind of food drains your energy?
Fatty foods
No food affects you this way
Fruit, candy, or confections, which give you a quick boost, then an energy crash

Your food portions are:
Small ó less than average
Average ó not more or less than other people
Large ó usually more than most people

How do you feel about potatoes?
You donít care for them.
You could take them or leave them.
You love them.

Red meat makes you feel:
No particular feeling one way or the other

A salad for lunch makes you feel:
Energized and healthy
Neutral ó unaffected

How do you feel about salt?
Foods often taste too salty.
You donít notice one way or the other.
You crave salt and salt your food regularly.

How do you feel about snacks?
You donít really snack, but you like something sweet if you do.
You can snack on anything.
You need snacks but prefer meats, cheeses, eggs, or nuts.

How do you feel about sour foods like pickles, lemon juice, or vinegar?
You donít like them.
You donít feel one way or the other.
You like them.

How do you feel about sweets?
Sweets alone can satisfy your appetite.
They donít bother you but donít totally satisfy you.
You donít feel satisfied and often crave more sweets.

When you just eat meat (bacon, sausage, ham) for breakfast, you feel:
Sleepy, lethargic, or irritable
Varies day to day
Full until lunch

When you eat heavy or fatty foods, you feel:
Neutral ó unaffected

When you feel anxious:
Fruits or vegetables calm you down.
Eating anything calms you down.
Fatty foods calm you down.

You concentrate best when you eat:
Fruits and grains
No particular food
Meat and fatty food

You feel depressed when you eat:
Fatty or heavy foods
No particular food
Fruits, breads, or sweets

You notice you gain weight when you eat:
Fatty foods
No particular food ó just when overeating
Fruits or carbs

What type of insomnia, if any, applies to you?
You rarely get insomnia from hunger.
Itís rare, but when you do, you often need to eat something in order to fall back asleep.
You often wake up during the night and need to eat, but if you eat right before bed, it alleviates the insomnia.

Your personality type is:
Aloof, withdrawn, or introverted
Neither introverted nor extroverted

You have better mental clarity and physical stamina when you eat:
Light proteins like egg whites, chicken, or fish and fruits
Any wholesome food
Fatty foods

Your climate preference is:
Warm or hot weather
Doesnít matter
Cold weather

You have problems with coughing or chest pressure:

You have a tendency to get cracked skin or dandruff:

You have a tendency to get light-headed or dizzy:

Your eyes tend to be:

Your facial coloring is:
Noticeably pale
Pink or often flushed

Your fingernails are:

Your gag reflex is:

You get goose bumps:
Very rarely

You tend to:
Be constipated
Not have stomach problems
Have diarrhea

When insects bite you, your reaction is:

Your body type is:
Short and stocky
Tall and thin

Your nose is:

  Member Comments About This Blog Post:

BIBLECHICK 1/15/2009 3:58PM

    How do you score the quiz? Is there a link? Interesting.

Report Inappropriate Comment
V-BISHOP 1/15/2009 3:38PM

  Going to take the test now.

Report Inappropriate Comment

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