Thursday, June 02, 2011
You guys are 1/3 of the way done with the challenge! WOW!!! Is it just me, or has this gone by super fast?? Yaaay!!!
**You can join this challenge at ANY time. I plan to keep it running long after I finish it since people are being SO successful and there are very few people who are dropping off! Remember to sign up at the Lose 8 Pounds in June team here: www.sparkpeople.com/myspark/team_mes
04990 ! This is very important because I want to be able to subscribe to your blogs so I can encourage you! I can't do that if I don't know you're participating! Thanks so much!!!**
Nutrition/giving up coffee Ė Day 10!!! :) Wooohoooo!!
Fitness/ChaLEAN Extreme Ė Got Burn Intervals/Extreme Abs and my stretch DVD!! Doing that soon!
Chalene Johnsonís 30 Day Challenge, Day 10 Description: Remember your triggers you have created to make sure you create/check your to-do list and evaluate where you are going with your goals. Today, we are going to take the to-do list to the next level. Now, we are going to make sure you hit all five of the critical elements of making a CCMD to-do list. Glance and see if what you're doing right now is productive...at least seven days a day. Then rewrite your goals!
Chalene Johnsonís 30 Day Challenge, Day 10 Answer: I have picked my trigger (when someone says my dog's name) and will re-write my to-do list and update you guys! :)
One positive thing I did today: I have plans to get things done today! haha-it's only noon, so I haven't done much. I'll update this later.
One thing thing I'm grateful for: How many people are staying up-to-date with the challenge!!! And how great everyone is doing with their goals!
Here's a reminder as to what the 5 major things of the CCDM are:
The Carefully Crafted and Diligently Maintained To-Do List
Here are the five essential steps to building the Carefully Crafted and Diligently Maintained To-do List. If you follow these steps your life will change. I promise. But you have to do them all and you have to commit to making it a habit. Ready?
1. Make your to-do list at the same time every day.
I make mine at 7 a.m. every morning, after my workout and before I enter the house and tackle the morning rush of getting everyone out the door for school and work. The time you make the list has to be non-negotiable. If I waited until I walked into the house, I would be distracted by phone calls or other peopleís needs. A news story might catch my attention or I might get involved in a conversation. No. The list-making most occur at the same time every day and become as much a part of your routine as brushing your teeth. I admire those who make their lists before bed. They can sleep with peace of mind.
2. Make your to-do list in the same place every day.
I know most of us have made to-do lists before. We put them on post-it notes or in our calendars. They are on scraps of paper, the backs of envelopes. This doesnít work. How much value do you attribute to the crumpled grocery list in your pocket? Not much, right? The to-do list needs to be easy to find and accessible!
3. Keep your list with you at all times.
I am going to suggest that you use your smart phone and task software to manage your to-do list. When are you ever without your phone? Donít be afraid of the technology, it will take you an hour tops to learn and it will change the way you manage your life in a meaningful way. I check my list constantly. And, even more exciting Ė I add to it. If you ask me to send me the number of my babysitter, I can add that to my list. I wonít forget. It keeps me accountable and takes it off my mind so I can focus. It doesnít matter which smart phone you use, just learn to use the task software. The tasks that you havenít completed will scroll over to the next day. There is no way youíre going to forget! Absolutely everything I need to do goes on my list. There is nothing too big or too small. If I need to call my sister, it goes on my list. Return a dress, on the list. Call the vet, on the list. Put the people you need to connect with on the list. If there is someone you wanted to get to know better, or a call you had been meaning to make, put that on your list. Use the list to make yourself the kind of person you want to be. Itís a prescription for success. If you wanted to do something and write it down, you will do it and check it off your list and before you know it you will be making progress like you never imagined.
4. Add two or three small steps that will move you forward on your list every day.
This is a critical piece of the to-do list. Now, you have scheduled your dental appointments, sent the birthday cards, returned the phone calls. Your life is rumbling along smoothly. Letís be sure itís moving forward in the direction you want it to go! The three steps that move you forward aim you to achieve your big dreams.
5. Think about what you want to achieve in life.
Donít put them on a vision board and hope that they materialize. Make continual progress towards the realization of your dreams. You need a strategy and it doesnít have to be huge. Know where you are headed and take small but meaningful steps to get there. Connect with a mentor, take the next step in achieving a goal, make a call you are afraid to make, sign up for that course, build the website, get started on your social media campaign Ė and then break these goals into small do-able steps that you can achieve today! Walk for 30 minutes is a great way to get started on a big goal of getting back in shape. There is no reason to wait Ė do it now. Put it on your list and youíre going to check it off. Take some time to reflect on what your life goals are and then make a start on them by taking three small steps a day. Imagine how that is going to change your life. This isnít about hope. Action will get results. Motion begets motion.
6. Review and revisit the list.
You have heard about positive thinking and how our thoughts create our reality. This is a way to cultivate positive and meaningful thoughts. Note your progress! At the end of the week, you have made 21 small steps towards your bigger life-goals. Your life is in order, the kids permission slips were signed and returned to the teachers on time. You called back the clients who had questions. You are not out of milk. Itís easy to see how good things are when you have a written record. You donít need to rely on natural optimism this is black and white. You are making progress towards huge life-changing goals as well as meeting the requirements of every-day life. Take a minute to reflect on your progress and to see yourself as actively changing your life every day. Talk about power! You have amazing resources of power because you are taking action!
Get out your phone and begin. Keep it up until itís long enough to be a habit and you wonít believe the results!
Wednesday, June 01, 2011
Day 9 of the 30 Day Extreme Push Challenge!!
Iím so bummed! I came up with like 8 more REALLY good challenges to do on a piece of paper and lost the piece of paper!! WAHHHH!!! Haha-I hope I remember the good ones!
On a happier note, Iím SO proud of you guys! Iím loving how many people who are joining in. Weíre almost up to 20 regular participants, which is huge because this challenge is kind of time consuming!!! Have you guys noticed how many people are sticking with the challenge?!? I havenít seen so many people start a challenge and stick with it like this in a long time!! You guys make me so happy, thank you for all your hard work and dedication!!!!
Loved this quote, thought Iíd share: ďJust as your car runs more smoothly and requires less energy to go faster and father when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance.Ē
**Remember to sign up at the Lose 8 Pounds in June team here: www.sparkpeople.com/myspark/team_me
004990 ! This is very important because I want to be able to subscribe to your blogs so I can encourage you! I can't do that if I don't know you're participating! Thanks so much!!!**
MINI-CHALLENGE #5, Part 1 Description: Read this article I wrote to get you thinking and prepare you for part 2 of todayís mini-challenge. Although I had written the article to help people who were trying to lose weight, it can pretty much apply to anything :).
Things Everyone Should Consider Prior To Trying To Lose Weight: Stop Comparing Yourself to Barbie, Your Sister, Sister-In-Law, Mom, Grandma, Britney Spears, Adriana Lima, OR WHOEVER
I am going to point out the obvious because many people do not get this one. YOU are NOT your sister, sister-in-law, mom, grandma, Britney Spears, Adriana Lima, or Barbie. Everyoneís body types are different so you can (and have to) stop comparing yourself to these people right now. Focus on YOUR body type and what is ideal for YOU. Remember, this journey is ALL about YOU. The sooner you realize this, the sooner you make your journey A LOT easier on yourself (and much more likely to be successful).
Iím going to get into celebrities lateróthatís a whole other bag of issues that society started. But, If I had a dollar for every time I heard one of the people I know compare themselves to their skinny sister or sister-in-law or how their mom/grandma used to be when she was youngerÖÖ.Iíd have close to a million dollars Iím pretty sure.
Here's the deal, if you haven't noticed...you are NOT anyone besides YOU (which is a good thing because YOU ROCK :). So quit comparing yourself to other people, you are only sabotaging yourself and forcing yourself to feel sorry about your "predisposition." Take my "predisposition" for example--I have a medium frame and I'm 5' 3''. Like I have said before, I have always (even as a little girl) had thick thighs (where tons of muscle hang out) and a huge chest (those developed later-haha). My sisters on the other hand? Welp, one of them is 5' 7'' and 130 pounds with an extremely small frame (no boobs, butt, or thighs) who never has to watch what she eats or workout and the other is 5' 3'' and 120 pounds with a petite frame (but does have to watch what she eats). So yep, I'm the fat sister. Does it bother me? Not at all. haha. And I'm being honest.
Here's why...even though my sisters may have what society deems to be "better" bodiesóIím sure there are a lot of other qualities that they are jealous of that I possess. That's just how it is. No one is 100% happy with who they are and that is the #1 reason why I created this blog. I want people to be as happy as possible as they are with themselves. So while you are thinking someone has it all...don't...no one does. And let's pretend that they do..who cares? You feel like you are missing something--so let's work on that...not waste time thinking about how someone else is SO lucky to not have to worry about what you do. Who cares? If you do...let's cry about it and move on (pause here to cry). The sooner you do that, the sooner you'll be successful on your journey to happiness (and weight loss).
Secondly, as far as celebritiesÖjust STOP. If your goal is to look like a celebrity, you crazy girlfrand. No seriously, those biotches are like 0% body fat. Plus, my guess is you arenít going to ever have a personal trainer or a personal chef that makes sure you are eating healthy (or a cracker-whichever) and working out EVERY single day for 2-10 hours (slight joke there). In most regular peopleís lives, this just isnít feasible. Ever notice that tons of these celebs eventually end up with eating disorders? Ahhh...yea, we want to avoid that. I personally would rather eat and have a body fat percentage of 20-24% than starve myself everyday to weigh 108 with a body fat percentage of like 10% (SICK).
Not only this, I know youíve heard it before, but the average model is 5' 11'' and 117 pounds. That's a 16.3 BMI (UNDERWEIGHT PEOPLE). They are probably eating a cracker a day so they can be that thin (or they are freaks of nature, but highly doubtful). Either way, this height and weight only represents 2% of the population. So youíre not a part of that 2%, big deal..neither am I or 98% of American women. They are the freaksónot you! Shame on the entertainment industry for making us think otherwise. Donít buy into itóuse your brain! A BMI of 16.3 is NOT healthy according to any standards. So why is it so many people want ridiculously low body weights like these?
Even if you aren't talking models...take a look at this: Celebrity Heights and Weights: www.pro-thinspo.com/celebrity
stats.html ...look at how many of the celebs are UNDER weight (or super close to it). WHY on Earth would anyone want this to be their motivation???
Bottom line, don't buy into it...be realistic with your weight loss goals so you don't set yourself up for failure. These celebrities have to watch every morsel of food they stick in their mouths and work out for hours each day...even after they reach goal weights. Their bodies aren't supposed to drop that low in weight most of the time, so they can very easily gain weight (as we see all the time). I don't think it would ever be worth it....
MINI-CHALLENGE #5, Part 2 Description: Todayís challenge is going to be a reflection challenge about competitiveness. In my life, I have seen people with a competitive side that range from VERY extreme (they either are the #1 BEST at everything they do or they are miserable) to VERY little (they donít really care at all or back off when they sense competition). Sometimes people get SO caught up in competition that they donít stop and take note of how well they are doingÖare you one of those people?
For example: do you have a sister, friend, relative, etc. that you compete with (regardless of whether or not you guys verbally say youíre in a competition)? It is common for twins to compete with one another, siblings that are close to age, or friends who have a lot of things in common (height weight, interests, hobbies, etc.). Really think long and hard about this because it will REALLY help you!
While competition can be a great way to move forward, sometimes it can be harmful. Now, ask yourself this: does the competition in your life do more harm than good? Do you ultimately end up feeling bad about yourself after you compete with a specific person? Do you feel like youíre not good enough because you arenít as good as someone? Would your life be easier and less stressful if you werenít so competitive? If competition is a problem for you, what are you going to do to make sure it interferes with your life less?
If you donít have anyone like that in your life, do you find yourself comparing yourself to celebrities or using celebrities that are unrealistically skinny for your motivation? This can be just as harmful!! Do all the skinny celebrities contribute to a bad body image? Are you consciously aware of what these celebrities have to do to stay at super low weights? Do you remind yourself of this when you start comparing yourself to them?
MINI-CHALLENGE #5 Answer: This is really weird because I have four siblings (2 sisters, 2 brothers), but Iíve never really been all that competitive of a person. Usually with that many siblings, it is sort of expected. I donít know why Iím that way. I have always sort of understood (even before Sparks) that I wasnít always going to be the best (although sometimes I would!), but if I tried MY (this is where I REALLY put emphasis on the MY) hardestÖI would do pretty darn good 95% of the time (sometimes I just donít get how to do things, haha).
Hereís an example of how competition can help (and next Iíll give you how it can hurt you)Ö if a couple of my classmates on Facebook are reading this, haha..congratulations..you made my blog! AnywayÖ there were a few girls in my advertising classes that I bonded with and we would help each other out because we all trusted that each otherís work was quality. We studied together, edited one anotherís papers, took notes when one of us missed class, etc. We all did something that helped the group out as a whole. For example, I was known for creating these ridiculous study guides that took me longer to make than I actually spent studying (it really helped me study and thatís why I made them). We all benefited from this: I benefited because it REALLY drilled the information into my head and they did because everything they needed to study was in one place. When the grades would come back, we pretty much would all take turns setting the curves in the class and all did very well on the tests (as well as projects and papers). We did compete against each other, but were genuinely happy for one another when we had a ďshining moment.Ē This is an example of a healthy competition, in my opinion, because we HELPED each other do better in our classes, versus just focusing on who was #1.
ButÖthere was one girl in the class that also did very well (sometimes she even set the curve herself), but was very standoffish and was always very quiet about what work she was doing (both on projects and the amount of studying she was doing-acting like she wasnít working that hard..almost because she thought it would cause us to put less effort into whatever was coming up). I think she was so competitive with other people and so focused on being #1 that it hurt her a little bit. Obviously, one person canít prepare for something as well as four or five people can. She was so competitive that it was more important for her to take all the credit for what she had done than be a part of a team, have help, and most likely do better because of that help. Does that make sense?
For the most part, my view on competition in my life has been pretty healthy. Sometimes I do catch myself envying the bodies of celebrities, but Iíve never been a fan of the super, super skinny. Sure, sometimes I get jealous of what other people have been able to accomplishÖbut I often turn that into motivation and use it to help me in my own life. I definitely want to continue this attitude toward competition since it seems to be beneficial. I also want to help other people be the same way if they have issues with it, sort of bring them back to reality and remind them that THEIR best may not always be THE bestÖbut it is DEFINITELY good enough!
Nutrition/giving up coffee Ė Day 9! Itís getting much easier nowÖeven when Iím spending days in Chicago and everyone around me has a cup of coffee in their hand :)
Fitness/ChaLEAN Extreme Ė Missed yesterdayís workout (got called into work and had to stay in Chicago last night), but Iím just going to do my cardio/stretch and PC2 today and catch up.
Chalene Johnsonís 30 Day Challenge, Day 9 Description: What do successful people have in common? Itís not your parents, itís not your intelligence, itís not the school you went to, itís YOUR HABITS. Letís figure out how to make this a habit that is just as intrinsic as brushing your teeth! Schedule your to-do list. Your healthiest and most successful habits happen at a certain, specific time of day. SO SCHEDULE!! Schedule the time at which you are going to create your to-do list and donít let ANYONE interfere with the time. Create triggers that tell you itís time to create your to-do list. Associate this habit with immediate rewards! Rewire your brain! Example: Reward yourself for exercising so it becomes a GOOD thing. Emulate your role model. Emulate the people you know are most successful (i.e. Chalene with her lists, Brian Tracy [who she got the list idea from]).
List what triggers youíre going to use to remind you to check on your to-do list. Also, choose exactly when you are going to do your to-do.
Chalene Johnsonís 30 Day Challenge, Day 9 Answer: I decided that every time someone else mentions Lewey (my dog), I am going to check my to-do list shortly after. I will use this as a trigger to let me know itís time to check my to-do list. I am going to write my to-do list the night before so I have it ready first thing when I get up in the morning. I also want to start doing my workout when I wake up, whenever it is possible, so I donít have to worry about anything coming up.
Push goal: Finish self-help book and have it published a year from now.
One positive thing I did today: I spent a little more time than I usually do on this because I thought it would be beneficial for you guys.
One thing I am grateful for: How pretty it is outside!! And how the weather has been SO nice the past couple of days!!! And that Deb (one of the ladies I am coaching, sheís on the team as well) is doing SO well! She has officially lost 15 pounds, has been going to the pool regularly, reading all the material Iím giving her, and has taken HUGE strides in the past 2 weeks! Most importantly, she has created a TON of momentum and is gaining confidence like crazy! You rock, Deb!! Keep up the great work!!!!
Monday, May 30, 2011
WEEK 1 OF THIS CHALLENGE DOWN!!!!! CONGRATS TO EVERYONE FOR PUSHING FORWARD!!!!! You guys make me SO proud and motivate me more than you will ever know!!! Enjoy your Memorial Day! You deserve it!
**Remember to sign up at the Lose 8 Pounds in May (going to be June soon!) team here: www.sparkpeople.com/myspark/team_me
004990 ! This is very important because I want to be able to subscribe to your blogs so I can encourage you! I can't do that if I don't know you're participating! Thanks so much!!!**
MINI-CHALLENGE #4 Description: Sometimes we get caught up in compulsively setting goals for ourselves that we forget to give ourselves credit for what we have already done a great job with in our lives! Today is about giving yourself a pat on the back for some things that you have accomplished thus far in your healthy living journey! Just getting started on your journey? Thatís fine!! The fact that you have kept up this challenge for a FULL week is amazing in itself! What are you most proud of that you have done so far?? Itís time to brag a little!! :)
MINI-CHALLENGE #4 Answer: There are a few things take have taken place on my journey that I am especially proud of. For one, I quit smoking cigarettes almost 16 months ago..an addiction I struggled with for six and a half years. Obviously, this has numerous health benefits and I am able to be a good example for my future kids and people that I coach! I loveeeed cigarettes. Haha, and now I canít stand being around cigarette smoke. Itís so funny, I literally donít understand how I participated in such a disgusting habit. I am 100% sure Iíll NEVER be a smoker again, and I am SO proud of myself for that!!
Another thing I am obviously proud of is my weight loss and how I lost weight the HEALTHY way. Iím so proud of all the healthy habits I have developed since I joined Sparks on March 9, 2010. I know that I will keep the weight off because I have developed life-long habits, when I donít participate in this behavior..it literally feels weird. Woohoo!
I am also very proud of the fact that I FINALLY overcame my issue with allowing the scale to control how I felt about my progress. Now I donít even pay attention to what the scale says, I know that my healthy habits will pay off..regardless of what the scale says. I also know that Iím building a TON of muscle with my strength training, which will cause my metabolism to go through the roof! Thatís so much more important than a number on the scale!
Lastly, Iím so proud of how many people I have been able to help and the knowledge I have been able to share with whoever needs my help! I feel like it is my duty to pay it forward and help people whenever I can for FREE, because thatís what Sparks/Chris Downie has done for me and millions of other people. I love seeing people happy, and Iím so glad Spark has allowed me to reach so many different types of people from all walks of life! I am truly blessed, we all are that we have a tool like Sparks! The site has changed my life, and Iím so happy that it has!!
Nutrition/giving up coffee Ė Today marks day 7 of no coffee! I havenít gone 7 days without coffee since I started drinking it regularly six months ago, so this is great for me! I did pick up an energy drink todayÖI figure I should take baby steps to eliminate caffeine. Coffee goes first, then I can work out getting rid of caffeine completely after this 30 days. I donít want to overwhelm myself, as there are definitely days where I feel like I need caffeine in order to function properly (i.e. after Iíve had little sleep). Eventually, I want to completely cut caffeine out.
Fitness/ChaLEAN Extreme Ė I wasnít able to do yesterdayís workout :(. Well, let me rephrase thatÖI didnít get to yesterdayís workout. I was coaching for awhile last night and catching up with a friend. Plus, my brother was using the TV. I know I said this shouldnít be a excuse though. I plan to just double up on my workout today since it was just the cardio and stretch workouts. So Iíll be doing push circuit 1 and my cardio/stretch workout today after work. No excuses!!
Chalene Johnsonís 30 Day Challenge, Day 7 Description: Get a pen and paper and brainstorm EVERYTHING thatís on your mind right now that you need to get to. When you go grocery shopping, you go up and down every aisle to make sure you donít forget anything. Use that same idea here!
Starting with your push goal, what are some things you know you have to do to get further when it comes to reaching it? You donít need to list everything, but if you can come up with 10-15 ideas that will move you closer (quick tasks).
Think about every pending project you have coming up, go through the list of your family members, dentist appointments, things you need to take care of, events (birthdays, showers, etc.), health/fitness, what you need to buy, home maintenance, car maintenance, finances (pay off credit card, etc.), public service (career, faith, etc.), beauty, appointments, vacation, technology, self-development.
When you decide what needs to be done this week, circle what absolutely NEEDS to be done this week. Star what needs to be done this week. Everything else goes on the this quarter or ďsoonĒ list. Go back to the TODAY list and add 2-3 quick tasks that relate to your PUSH goal. Revisit your TODAY list and decide if each item MUST be done today. 2-3 of these items MUST be quick, short tasks that relate to your push goal. This particular task is the longest one of all the tasks, but it will save you TONS of them in the future. It will give you clarity and make your daily to-do list very easy to create each day. From this day forward, you are only going to have to spend 10 minutes a day revisiting your master list. You will move things from the ďthis weekĒ list to the today list. You will revisit your list MANY times throughout the day.
You are only allowed to put tasks on your TODAY list that MUST be done today and you KNOW you can get to. Everything else should go on your ďthis weekĒ list. Create success and more free time. Be realistic about what MUST be done today. Do important things first!
The key to this process is simplicity. Donít worry about perfect handwriting, typoís, or extra details. Donít set dates or include them on your calendar. Use as few lists as possible. Find an app that requires very few steps. Do not use a calendar to hand write to-do items. Always have your PUSH goal at the top!
As for your phone app for organization, try out a bunch of free ones! You have nothing to lose.
Write your push goal at the top of EVERY list.
Chalene Johnsonís 30 Day Challenge, Day 7 Answer: I am going to do this when I get home from work, I wanted to post this BEFORE I started so you guys could work on your challenge. Iím going to be home pretty late and wanted to give you plenty of time if you are doing Chaleneís challenge with me.
Update (8:54 PM): I came up with my master goal list! Just have to type it into my computer/phone. I'm going to write out what goals I plan to accomplish that day here...meaning I'm going to try to write my blogs in the morning. Kinda a push though, because sometimes they take me more than an hour to write if it's a mini-challenge blog. But we'll see!
Push goal: Write a self-help book and have it published a year from now.
One positive thing I did today: I posted this BEFORE I started work so you guys could get started ahead of time. I also completed one FULL week of the 30 Day Challenge! YAY!
One thing I am grateful for: The beautiful day today! And all the men and women who served our country. Cheers to them on this Memorial Day!
Have an awesome holiday you guys, keep rockiní!!!
Get An Email Alert Each Time SPARKGIRL32 Posts