TXHRT4U   52,857
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TXHRT4U's Recent Blog Entries

Life's up and downs...

Sunday, January 17, 2010

Life's up and downs provide windows of opportunity to determine... [your] values and goals...Think of using all obstacles as stepping stones to build the life you want." ~ Marsha Sinetar

If you take a moment and really think about this statement, it provides a fresh perspective. What one person perceives as a challenge or "down" might be perceived as an opportunity or "up" by another person. That doesn't make one person right or the other person wrong, but it demonstrates that we are each unique individuals with unique values and goals. What makes me happy may be quite different from what makes you happy. Each "up and down" provides us "the window to determine our values and goals" and discover what we desire in our life.

One approach that is very helpful in building the ideal life (and self-discovery in general) is the process of elimination. It isn't always easy to uncover what would make us happy. We might think we know, but often we get to that place and discover what we thought we needed, isn't really the "key" to our happiness. Sometimes it is easier to observe what doesn't make us happy. By keeping a list of what answers "don't work" for us, we become like an inventor for our life. Each combination that doesn't work, lead us closer to finding the combination that will.

Your Turn:
Instead of allowing your moods and energy to flow with "ups and downs," take a step back and observe each up and down as an opportunity to learn more about inventing the life you desire.

Your Affirmation:
Each day is filled with opportunities to expand, refine and improve my life direction.

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RAINRUN 1/20/2010 5:05PM

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Building a wall....

Monday, January 11, 2010

Before I built a wall I'd ask to know what I was walling in or walling out.- Robert Frost

Have you ever built a wall in your life? Perhaps you've built an emotional wall to avoid hurt in some area. Perhaps you've built a wall around your confidence, because you are scared to fail. Perhaps you've built a wall to keep away a certain type of person.

Frosts' quote offers a realization that we often overlook. If we going to build a wall, we are going to be keep something in and something out. For in order to have a wall, by definition, there has to be something outside and inside of it.

Building a wall isn't easy. And it isn't easy to take a wall down, either. We would be smart to follow Frost's advice and before building any more walls in our emotional or physical life, make sure that wall has a purpose that we want to live with.

Your Turn:
What physical and emotional walls have you created in your life? Write down each one and articulate the purpose it serves. Are there any walls that you need to tear down in 2010 so that you have room to grow?

Your Affirmation:
I release destructive patterns and place positive action in their place.


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  Member Comments About This Blog Post:

2NDCHANCES 1/11/2010 11:21AM

    Walls serve their purpose for a time... but then you find out that you've probably done yourself more harm than good by keeping more out than what you let in. :)

I love you, baby! Thanks for always being such an inspiration to me & others!
xx me

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FITNFABMAMA 1/11/2010 11:16AM

    Great Blog!! I have actually been thinking about the walls I've put up over the past few years. It is time to start bringing them down...wheres my bulldozer!!! Thanks for the pep talk! emoticon

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SP P90X Workout Tracking

Monday, December 14, 2009

This was provided by Jon Decker on 7-29-09.

A lot of people would like to track their P90X workouts with SparkPeople's Fitness Tracker, but don't know how. The Fitness Tracker is a nice tool, but isn't really friendly to the beginner when setting up the exercises. Hopefully in the future, SparkPeople will add a feature for users to share their entered workouts so that others can benefit much easier! But for now, the only way is to manually set up the Fitness Tracker to do what you want. This only has to be done once, and will take you 30-45 minutes. Sure, its a pain and its an extra step to set up, but the end result is that you will not only be able to track your workouts and see how you are progressing, but also gain SparkPoints and fitness hours by doing so on the SparkPeople website! Plus, you can use the Reports feature to generate nice graphs of your progress!

Check out the following link - it is my shared Fitness and Nutrition log. Scroll to the bottom and see how nicely our P90X workouts can be tracked! www.sparkpeople.com/mypage_tracker.asp?id=
JONDECKER76&dte=7%2F25%2F2009

While this tutorial might seem impossibly long, its not as bad as it seems. It really is worth the time spent to set it up initially!

The Fitness Tracker can track Strength Training and Cardiovascular Training. How I broke this down, and how I recommend you to break it down is split all of the P90X workouts into those 2 categories, as so:
Strength Training: Chest & Back, Shoulders & Arms, Legs & Back, Chest Shoulders & Triceps, Back & Biceps
Cardiovascular Training: Plyometrics, Yoga X, X Stretch, Ab Ripper X, Kenpo X, Core Synergistics, Cardio X



SETUP:

Now for the good stuff... How to set it all up!
1- Go to your Fitness Tracker by navigating to My Tools - My Fitness


2- We will start by adding the Cardio workouts defined above.


3- Click on the "Add Cardio" button on the Fitness Tracker in the Cardiovascular Training area. This will pop open a new window...


4- When this new window opens, you should notice that it is on the "Search" tab. At the top of this tab is a link "Manually Enter Calories Burned". Click on this link!


5- When the new screen loads, enter "P90X: Plyometrics" into the Activity Description, enter 60 into Minutes and 600 into Calories. (Note, 600 is my estimation. If you have a better idea of the number of calories you burn, use your number instead!). Also, MAKE SURE to check the checkbox "Add this Exercise to My Favorites". This will make entering your workout a single-click operation in the future! When you are finished, click on the "Add Exercise" button.


6- Now lets add the rest of the cardio exercises just like we did in step 5, using:

Activity Description: "P90X: Yoga X", Minutes "90" Calories "600
Activity Description: "P90X: X Stretch", Minutes "60", Calories "200"
Activity Description: "P90X: Ab Ripper X", Minutes "15", Calories "150"
Activity Description: "P90X: Kenpo X", Minutes "60", Calories "600"
Activity Description: "P90X: Core Synergistics", Minutes "60", Calories "600"
Activity Description: "P90X: Cardio X", Minutes "60", Calories "600"


7- Now close out that window where you just added the cardio exercises, and also close out the other "add cardio" window that was left open from an earlier step. You should now be back at the Fitness Tracker. You will notice that it added all these exercises as if you did them today. Unfortunately adding new exercises isn't very graceful, and the ones listed in the Fitness Tracker are a side-effect of this fact. Remove them from the fitness tracker one at a time with the "Remove" button next to each one.


8- Congratulations, your cardio workouts are now set up!


9- Now its time to add the Strength Training workouts. This is a little more involved, but doesn't take too long.. Again, you will only have to do this once!


10- We will now create a library of ALL P90X exercises that should be tracked. From the Fitness Tracker, click on the "Track Strength Exercises" button in the Strength Training section. Again, this will pop open a new window where we can add the exercises.

11- In this new window, go to the "Manage Workouts" tab.


12- In this tab, you will have a "Create A New Workout" button. Press it.


13- Next it will ask you to name this workout. We are actually going to create a "dummy workout" to hold all of the custom P90X exercises - its not really a workout at all. This step just will make it easier to set up the real workouts later! Name this dummy workout "P90X Exercises", then click on the submit button.


14- You will be brought to a screen where you add exercises to this dummy workout you created. We are going to make a new exercise for each exercise listed on the P90X workout logsheets!


15- Towards the bottom, under the "Enter a New Exercise" heading, type the name of each of the exercises below, you can leave the Weight, Sets and Reps fields blank, but check the "Add to Favorites" checkbox. Then click on the "Add" button to the right after you enter each exercise. MAKE SURE TO CHECK THE "Add to Favorites" checkbox for each exercise below that you add!

Standard Push-Ups
Wide Front Pull-Ups
Military Push-Ups
Reverse Grip Chin-Ups
Wide Fly Push-Ups
Closed Grip Overhand Pull-Ups
Decline Push-Ups
Heavy Pants
Diamond Push-Ups
Lawnmowers
Dive-Bomber Push-Ups
Back Flys
Alternating Shoulder Presses
In & Out Bicep Curls
Two-Arm Tricep Kickbacks
Deep Swimmer's Presses
Full SUpination Concentration Curls
Chair Dips
Upright Rows
Static Arm Curls
Flip-Grip Twist Tricep Kickbacks
Two-Angle Shoulder Flys
Crouching Cohen Curls
Lying-Down Tricep Extensions
In & Out Straight-Arm Shoulder Flys
Congdon Curls
Side Tri-Rises
Switch Grip Pull-Ups
Slow-Motion 3-in-1 Push-Ups
In & Out Shoulder Flys
Plange Push-Ups
Pike Presses
Floor Flys
Scare Crows
Overhead Tricep Extensions
Two-Twitch Speed Push-Ups
Y-Presses
Lying Tricep Extensions
Side-to-Side Push-Ups
Pour Flys
Side-Leaning Tricep Extensions
One-Arm Push-Ups
Weighted Circles
Throw the Bomb
Clap or Plyo Push-Ups
Slo-Mo Throws
Front-to-Back Tricep Extensions
One-Arm Balance Push-Ups
Fly-Row Presses
Dumbbell Cross-Body Blows
Wide Front Pull-Ups
Twenty-Ones
One-Arm Cross-Body Curls
Elbows-Out Lawnmowers
Standing Bicep Curls
One-Arm Concentration Curls
Corn Cob Pull-Ups
Reverse-Grip Bent-Over Rows
Open Arm Curls
Towel Pull-Ups
Congdon Locomotives
One-Arm Corkscrew Curls
Chin-Ups
Seated Bent-Over Back Flys
Curl-Up/Hammer-Downs
Hammer Curls
Max Rep Pull-Ups
Superman
In-Out Hammer Curls
Strip-Set Curls




16- When finished entering all of the P90X exercises listed above, click again on the "Manage Workouts" tab (even though it is already highlighted)

17- Congratulations, you just finished the hardest part. Now that you have all these wonderful exercises entered into the database, setting up the various P90X workouts is pretty easy!


18- You will now see an entry listed for the "P90X Exercises" you just entered! But enough of that for now, lets set up the real workouts!


19- Lets creat the Chest & Back workout. Press the "Create A New Workout" button.


20- Next it will ask you to name this workout. We will use a similar naming convention to the cardio workouts. Name this one "P90X: Chest & Back", then click on the submit button.


21- You will be brought to a screen where you add exercises to this new workout you created. Now we just need to use the drop-down under the "Add From Your Favorite Exercises" to populate this workout with exercises (These are all the exercises we typed in manually in the dummy P90X Exercises workout!). Use the drop-down to add each of the exercises TWICE (every exercise in this routine gets repeated twice). To do this, for each exercise below, select it from the drop-down, then click add. Then select that same exercise again, and click add again. Do this for each exercise listed below!

Standard Push-Ups
Wide Front Pull-Ups
Military Push-Ups
Reverse Grip Chin-Ups
Wide Fly Push-Ups
Closed Grip Overhand Pull-Ups
Decline Push-Ups
Heavy Pants
Diamond Push-Ups
Lawnmowers
Dive-Bomber Push-Ups
Back Flys

22- When you are finished adding each of those exercises twice, click on the "Manage Workouts" tab again.


23- Lets creat the Shoulders & Arms workout. Press the "Create A New Workout" button.


24- Next it will ask you to name this workout. Like before, we will give it a similar naming convention. Name this one "P90X: Shoulders & Arms", then click on the submit button.


25- You will be brought to a familiar screen where you add exercises to this new workout you created. Now we just need to use the drop-down under the "Add From Your Favorite Exercises" again to populate this workout like we did for the Cest & Back workout. Again, use the drop-down to add each of the exercises TWICE (every exercise in this routine gets repeated twice). To do this, for each exercise below, select it from the drop-down, then click add. Then select that same exercise again, and click add again. Do this for each exercise listed below!

Alternating Shoulder Presses
In & Out Bicep Curls
Two-Arm Tricep Kickbacks
Deep Swimmer's Presses
Full SUpination Concentration Curls
Chair Dips
Upright Rows
Static Arm Curls
Flip-Grip Twist Tricep Kickbacks
Two-Angle Shoulder Flys
Crouching Cohen Curls
Lying-Down Tricep Extensions
In & Out Straight-Arm Shoulder Flys
Congdon Curls
Side Tri-Rises


26- When you are finished adding each of those exercises twice, click on the "Manage Workouts" tab again.


27- Lets create the Legs & Back workout. Press the "Create A New Workout" button.


28- Next it will ask you to name this workout. Like before, we will give it a similar naming convention. Name this one "P90X: Legs & Back", then click on the submit button.


29- You will be brought to the familiar screen where you add exercises to this new workout you created. Now we just need to use the drop-down under the "Add From Your Favorite Exercises" again to populate this workout like we did for the last couple of workouts. Again, use the drop-down to add each of the exercises TWICE (every exercise in this routine gets repeated twice). To do this, for each exercise below, select it from the drop-down, then click add. Then select that same exercise again, and click add again. Do this for each exercise listed below!

Reverse Grip Chin-Ups
Wide Front Pull-Ups
Closed Grip Overhand Pull-Ups
Switch Grip Pull-Ups


30- When you are finished adding each of those exercises twice, click on the "Manage Workouts" tab again.


31- Lets create the Chest, Shoulders & Triceps workout. Press the "Create A New Workout" button.


32- Next it will ask you to name this workout. Like before, we will give it a similar naming convention. Name this one "P90X: Chest, Shoulders & Triceps", then click on the submit button.

33- You will be brought again to the screen where you add exercises, but there is something different this time! Exercises are only done ONCE in this routine! Therefore, only add each of these exercises ONCE from the drop-down!

Slow-Motion 3-in-1 Push-Ups
In & Out Shoulder Flys
Chair Dips
Plange Push-Ups
Pike Presses
Side Tri-Rises
Floor Flys
Scare Crows
Overhead Tricep Extensions
Two-Twitch Speed Push-Ups
Y-Presses
Lying Tricep Extensions
Side-to-Side Push-Ups
Pour Flys
Side-Leaning Tricep Extensions
One-Arm Push-Ups
Weighted Circles
Throw the Bomb
Clap or Plyo Push-Ups
Slo-Mo Throws
Front-to-Back Tricep Extensions
One-Arm Balance Push-Ups
Fly-Row Presses
Dumbbell Cross-Body Blows



34- When you are finished adding each of those exercises, click on the "Manage Workouts" tab again.


35- Lets create the Back & Biceps workout. Press the "Create A New Workout" button.


36- Next it will ask you to name this workout. Like before, we will give it a similar naming convention. Name this one "P90X: Back & Biceps", then click on the submit button.

37- You will be brought again to the screen where you add exercises, and like last time, we will only be adding these exercises once because the Exercises are only done ONCE in this routine! Therefore, only add each of these exercises ONCE from the drop-down!

Wide Front Pull-Ups
Lawnmowers
Twenty-Ones
One-Arm Cross-Body Curls
Switch Grip Pull-Ups
Elbows-Out Lawnmowers
Standing Bicep Curls
One-Arm Concentration Curls
Corn Cob Pull-Ups
Reverse-Grip Bent-Over Rows
Open Arm Curls
Static Arm Curls
Towel Pull-Ups
Congdon Locomotives
Crouching Cohen Curls
One-Arm Corkscrew Curls
Chin-Ups
Seated Bent-Over Back Flys
Curl-Up/Hammer-Downs
Hammer Curls
Max Rep Pull-Ups
Superman
In-Out Hammer Curls
Strip-Set Curls



38- PHEW! We are now all done with the initial setup! You will not have to do any of this again!




USAGE:

1- Go to the Fitness Tracker by navigating to My Tools - My Fitness

2- You can change the date at the top of the fitness Tracker so you can enter information from your old workouts, but it will default to the current date. Change the date now if you need to.

3A- To Enter Strength Training routines, click on the "Track Strength Exercises" button. Now click on the Manage Workouts tab in the window that pops open. Here you will see a list of P90X routines that you created! I will give an example of entering Chest & Back exercises..

3B- Click on the "P90X: Chest & Back" routine (or whatever routine you want to enter your numbers for). You will see the window change to show all the exercises. Enter the correct information for reps and weight (if applicable). When you are done, click on the "Save Changes" button at the bottom, and then click on the "Track Exercises" tab.

3C- Now at the top of the page, under the "Add From Workouts" heading, select the "P90X: Chest & Back" workout (or which ever workout you are tracking) and click the "Add" button right next to it. Wait for the window to refresh, then you can close that window out. Now look at your fitness tracker! See, that wasn't so bad!

4A- To enter Cardio workouts, use the "Add Cardio" button. When the window pops up, go to the Favorites tab.

4B- Under the Add From Your Favorite Exercises, select the cardio routine. For Example, "P90X: Ab Ripper X". Then enter the minutes (15 in my example here), and your best guess at calories burnt (150 in my example here), and then hit the "Add Exercise" button... If you are unsure on the number of calories burned, use my estimates below. Thats it for cardio routines!

Ab Ripper X, 15 Minutes, 150 Calories
X Stretch, 60 Minutes, 200 Calories
Yoga X, 90 Minutes, 600 Calories
Kenpo X, 60 Minutes, 600 Calories
Plyometrics, 60 Minutes, 600 Calories

5- Now just for a couple of examples. On weight training days, we also do Ab Ripper X. So on those days, I do the Strength Training entries for the workout, and also add the Ab Ripper X Cardio entry. The other days are purely cardio, so you only have to do a single cardio entry for those days! Its really not bad once you get used to doing it. Also, you will notice in the future that when you add your Strength Training routines, the values from last week will already be there, so a lot of times you only have to edit what has changed! This is why I chose to do the entry the way I have. I think you will find that it works well, and isn't too hard to use once you get used to it!

  
  Member Comments About This Blog Post:

MARTILLINI 3/18/2014 10:07AM

    Thank you very much. I am starting p90x today and I wasn't sure how to put it in the tracker. This is great. emoticon

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LYNNIZZLE 4/11/2012 6:10PM

    Thank you, Thank YOU, THANK YOU!!!
This is exactly what I've been looking for since I started P90X again on Monday. This post should be readily available on the Sparkteam.
Way to Go YOU!!!

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SWADE1007 3/10/2012 12:35PM

    You are awesome! Thanks for posting this! :)

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BOTDBOT 12/31/2011 9:15PM

  I hope you've been slammed with gratitude emails. This is perfect and exactly what I needed. Obviously a lot of work on your part to figure this out and then write it up. Thanks again!!!

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KAYLA_1025 8/14/2011 12:12PM

    Thanks this is GRAET!! Although I dont see a manage workouts tab (unless Im totally blind)

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THEMIGHTYTAMARA 8/1/2011 3:52PM

    Very helpful post! I'm adding Ab Ripper into my August fitness and second round of Insanity.

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SETRAGER 7/7/2011 4:29PM

  Thank you so much!

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KEEPITMOVIN_H2O 4/11/2011 4:26PM

    Wow, amazing! Thank you!

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HOLDONHOPE 3/23/2011 5:32PM

    Thank you so much for this!

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STPHNE 10/12/2010 9:58AM

    It would be great if every single person didn't have to do this by hand, but your step-by-step makes this much easier for everyone. Thanks for taking the time to post this!

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DFRESH77 6/14/2010 4:10PM

    Also, I noticed (I am setting up my workouts now) that only the back exercises are included in legs and back, is there a reason?

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DFRESH77 6/14/2010 2:25PM

    This is great, thank you, but does this mean we dont track calories burned for the strength workouts?

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IWILLTRANSFORM 6/2/2010 8:18AM

    This is so dynamically done and helpful. Molly

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SIMMONSJJG 5/30/2010 10:10PM

  Thank you!

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SYDNEY04_6 5/14/2010 3:27PM

    Wow. Thank you for taking the time to explain all of this. I will take the time to do it, I think, because it has been fairly frustrating to track approximate exercises.


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KDEEMAY 4/27/2010 1:06PM

    This is totally awesome! Thanks so much!

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MOMSLIM 4/13/2010 9:27PM

    Thanks for this... I had started entering my workouts but takes quite some time. I agree SP should allow us to share our workout as we are able to with the food.... perhaps this is the next step. Thanks again.

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P31W247 4/13/2010 5:05PM

    emoticon thanks

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AKYRAMOTO 3/30/2010 6:08PM

    Thank you so much!!
and for those like me, I could not for the life of me find 'manage your workouts'
I had to turn off SP's auto workout generator thingy. then it worked perfectly!
thanks for taking the time to do this!!! emoticon

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MELLOWFELLOW 3/23/2010 7:37AM

   

Thanks...I was going to ask SP to do this...but finding this solves my problem just as fast. Thanks for making it simple for those who otherwise wouldn't know what to do.

Nevertheless, as robust as SP is, and as many people there are on this "team", they should just do it once for everybody!!

Great forum folks, love to read all the past posts, many of you clearly ride around in my back seat and read my mail!!! emoticon

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CAHIRA1 3/12/2010 9:19AM

    This was fantastic! Thank you so much for taking the time to lay this out for us.

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PANDAHEAD 2/15/2010 10:48PM

    This has been incredibly helpful!! Thank you for taking the time to lay it out step by step.

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GRILLDADDY 1/28/2010 3:13PM

    This is awesome thanx jodecker for taking the time to put this toghether

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THEKENJAMIN 1/26/2010 12:44PM

  Help! I'm not finding the button "Track Strength Exercises" in step 10. .......Found it never mind! :)

Comment edited on: 1/26/2010 12:50:14 PM

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LUEYGIRL 1/18/2010 3:24PM

    Thanks for taking the time to put this together. I find your enthusiasm and dedication to both Sparkpeople and P90X really encouraging.

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PARISGIRL04 1/16/2010 10:16PM

    thanks both of you!! This really helps!!!

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5UPER-AN9 12/25/2009 3:24AM

    This is so helpful!!!

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TXHRT4U 12/17/2009 10:33PM

    DIANEMARY126, your welcome. I'm not the one to thank though. JONDECKER76 is the one that spent the time and created it.

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DIANEMARY126 12/16/2009 9:25PM

    thanks for this!

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Charging the Human Battery

Monday, December 07, 2009

An excerpt from
Charging the Human Battery
~by Mac Anderson~

Think about that. One choice, just one, can change your life forever. Simply put, your life today is what your choices have made it, but with new choices, you can change directions this very moment. For me, that idea alone is highly motivational because it offers tremendous hope, regardless of circumstances, for a better tomorrow.

Your life-changing choice may be to switch careers, to leave an abusive relationship, to go back to school, to stop drinking, to adopt a child, to start a business, to lose weight, to start a charity...to name a few. If you have the courage to do so, you could make any one of those choices, or others, today. And you would change your life.
Sometimes it’s a different kind of choice. It can be to not quit, to not give up in the face of adversity. We’ve all been there.
Jack Canfield and Mark Victor Hansen received 77 rejections for their idea Chicken Soup for the Soul. They had to make a decision each time...should they throw in the towel and say enough is enough, or should they keep trying to pursue their dreams? You know the rest of the story. The 78th publisher said “Yes” and they went on to sell over 100 million books.

So never forget that you are only one choice away from changing your life. Do you have the courage to make it?

emoticon

  
  Member Comments About This Blog Post:

RAINRUN 12/8/2009 10:09AM

    thx for sharing


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2NDCHANCES 12/7/2009 12:14PM

    emoticon blog, baby! I know all about pushing thru and not letting go of a dream. ;)

emoticon & emoticon

I love you MUCH!!! :)
xx me

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DANEDA 12/7/2009 11:35AM

    I've had to make some really hard choices lately. Some out of necessity, some to realize long held dreams.
I don't know when or how things will gel - maybe the 78th time? Thank you for the encouragement to persevere.

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Crayon lessons

Monday, October 26, 2009

“We could learn a lot from crayons: some are sharp, some are pretty and some are dull. Some have weird names, and all are different colors, but they all have to live in the same box.”

What a wonderful quote to celebrate our diversity and uniqueness! If you stick with the crayon analogy, there will always be crayons you favor over others (I’m a periwinkle fan myself), but each crayon has its purpose and its time–and each crayon adds color to the world in its own unique way.

We are the same–we each have our purpose, our time, and our ability to add color to the world. While it is important to discover our own uniqueness and what we can offer to the world, it is equally important to respect those we meet and what they bring to this world.

We live in a society that can be quick to label and judge. Labeling and judging ourselves or others destroys possibility. If we replaced labeling with compliments and judging with support, what a wonderful world this would be.

While we cannot change the words or actions of others, we can change our own. Strive to replace labeling with compliments and judging with support as you go about your days.

I release labeling and judging and use compliments and encouragement instead.

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  Member Comments About This Blog Post:

LSDALOIA 11/19/2009 5:15PM

    Love it! What a great topic. Thanks for sharing. emoticon

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TRAINER_T 10/28/2009 3:01PM

    emoticonblog.....Im hot pink or magenta

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GRACEISENUF 10/27/2009 10:39PM

    Wise words to live by, thanks for sharing.

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SWAL0701 10/26/2009 9:13AM

    Amen! I use a similar analogy with my children but use flowers as the example. I also try to complement others. As women, most are quick to point out flaws and never point out the beaty in others. You can really make someones day by doing this. Have a wonderful week.

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LILY_SPARK 10/26/2009 9:12AM

    I was always taught if you think something nice about someone, SAY IT. You never know what that person has gone through life or 5 minutes earlier. Tell them something positive because you should always share good things :)

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