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Giving your best...

Sunday, July 25, 2010

"You get the best out of others when you give the best of yourself."

Often when we get frustrated with someone in our life, whether it be a colleague, a friend or a family member, we begin focusing on "what's wrong," or use it as an excuse not to go the extra mile.

However, like attracts like, and when we behave like this we then attract "half-hearted efforts" from those around us. The cycle continues until we find ourselves with a weight on our shoulders and a heaviness in our hearts.

When we give the best of ourselves, regardless of anyone's behavior, we enjoy a richer life. Likewise, we set an example for our children, friends and all we come into contact with. We encourage others to be at their best. When we live by the creed of always doing and giving our best, we know a personal peace that can't be found through any quick-fix method. We know a personal peace that is lasting.

Take a moment today to release any negativity you have been holding toward another person. Take the energy you have been focusing on their behavior, and redirect it to focus on doing and giving your best.

Your Affirmation, I focus all of my energies on what is productive, helpful and makes a difference.

Source: Brook Noel


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  Member Comments About This Blog Post:

TYEASLEY 7/25/2010 8:38PM

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2NDCHANCES 7/25/2010 2:09PM

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2NDCHANCES 7/25/2010 2:09PM

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2NDCHANCES 7/25/2010 2:08PM

    This was a GREAT blog, baby! And so true!! Thank you for sharing it. :)

I love you!
xx me

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RUNRAYRUN 7/25/2010 10:08AM

    Thank you so much for posting this!!! Have a great day!

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KAKIPOPUP 7/25/2010 6:15AM

    LOML says that 5% of people are positive; 5% of people are negative, and the other 90% are mirrors - I think he is on to something.

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Desire can move mountains...

Monday, June 14, 2010

"In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it."
~Jane Smiley~

Desire can move mountains, help us stand after falling for the hundredth time, it can perform miracles and get us through the darkness. When we truly desire something with our body, mind and soul, there is no indecision or moments of inaction--every step becomes a part of the journey toward our goal.

Life doesn't offer us a smooth path. Instead it offers us mountains and valleys, cold and warm phases... life "seasons" us. Yet, heart-born desire propels us forward through all of life's seasons and allows us to move with purpose.

What fills you with the type of desire that can move mountains? Devote more of your time to this desire and passion and nurture it.

source: Brook Noel

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  Member Comments About This Blog Post:

IAMPREACHER 8/27/2010 10:18AM

    As an older adult (seasoned?) I've learned that thinks we want to change doesn't always fit into God's plan. But what is impossible with man is possible with God and all things are possible to those who believe. Faith is the generator of change. If the generator isn't working properly, nothing will work right!

Mountains can be moved with faith. I want that kind of mountain-moving faith!

Comment edited on: 8/27/2010 10:19:04 AM

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MITCHNVA46 7/21/2010 10:22AM

    Amen...brother...powerful words!!!
thank you!!! emoticon

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LACIEBARBER 7/21/2010 12:42AM

    You write somewhat like I do - unfortunately, I haven't posted all my writings. Empowering words!!! Thank you for sharing...

Interesting to know more about this p90x... I see it all over.

Take care and keep in touch!

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TYEASLEY 6/16/2010 11:17PM

    Thanks for this reminder. emoticon

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MYNANAPAM 6/15/2010 8:09AM

    Good luck on your desires and goals.

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SUNNY238 6/14/2010 10:09PM

    I'm still on a hunt for my desires. Not sure where they disappeared to, lol. Actually one of my desires is to be a stay at home mom and homeschool my kids. Sadly, at the rate we're going financially....the kids will be grown before I can do so, lol. I'll keep working towards this goal though!! Wish me luck!! Great blog topic, I love it!

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LILPAT3 6/14/2010 10:09PM

    Thank you for the reminder. I think I am doing okay with this...I hope. emoticon

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4 C's

Sunday, June 06, 2010

"I only hope that we don't lose sight of one thing - that it was all started by a mouse."
~Walt Disney~

How I would have loved to have known or met Walt Disney. Every time I visit Orlando, I walk through the exhibit on his life and the story of his parks. For those who don't know, Mickey Mouse was born on a notepad while Walt was on a train from Manhattan to Hollywood. It was at a time when his business ventures were at their lowest ebb ever. Mickey Mouse became the catalyst for many great things in the life of Disney. Yet time and time again, Walt Disney would risk security for growth. He would "bet it all" on the faith he had in his vision--he would bet a lot on a mouse. He also said,

"Somehow I can't believe there are any heights that can't be scaled by a man who knows the secret of making dreams come true. This special secret, it seems to me, can be summarized in four C's. They are Curiosity, Confidence, Courage, and Constancy and the greatest of these is Confidence. When you believe a thing, believe it all the way, implicitly and unquestionably."

He walked his talk, living the 4c's time and time again. As we pursue our own dreams, let us remember the importance of:

Curiosity - Ask questions, push the envelope, dream big
Confidence - Believe in yourself and your vision, no matter what others think Courage - Work through fear instead of being blocked by it
Constancy - Get up each day and do it again

By living these 4c's we can echo another of my favorite Disney quotes, "It's kind of fun to do the impossible."

Write down these 4c's on a note-card or sticky-note and put it where you will see it daily. Work on applying these principles to your dreams on a daily basis.

Your affirmation:
I engage my dreams with curiosity, confidence, courage and constancy.

Source: Brook Noel

  
  Member Comments About This Blog Post:

PLAINJANE11 6/14/2010 8:09AM

    Thanks for the reminder to continue to be curious!

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2NDCHANCES 6/6/2010 6:39PM

    Good one, baby! I mostly like the line "When you believe a thing, believe it all the way, implicitly and unquestionably." GREAT line! Thanks for sharing. :)

my love...
xx me

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One way to calculate your caloric needs...

Sunday, April 25, 2010

Determining your caloric needs "The Harris-Benedict formula"
(BMR based on total body weight) "

Here are a couple acronyms that are commonly used:

(BMR)basal metabolic rate: amount of energy (number of calories) you burn at rest just to
maintain normal body functions such as breathing, circulation, digestion, etc.

(TDEE) total daily energy expenditure (also known as your maintenance level): total number of calories your body burns in 24 hours, including basal metabolic rate and all activities.

(LBM) Lean Body Mass: total weight of all your body tissues excluding fat. This includes
not only muscle, but also bone and other fat-free tissues. Since muscle is the largest
component of the lean body mass, then keeping track of your LBM can tell you if you've
lost or gained muscle. Tracking your LBM is one of the most useful and important purposes
of body fat testing.

The Harris-Benedict formula uses the factors of height, weight, age, and sex to
determine basal metabolic rate (BMR). This makes it more accurate than determining
calorie needs based on total bodyweight alone. The only variable it doesn’t take into
consideration is lean body mass.

This equation will be very accurate in all but the extremely muscular (will underestimate
caloric needs) and the extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs.

Example:
You are male
You are 30 yrs old
You are 5' 8 " tall (172.7 cm)
You weigh 172 lbs. (78 kilos)
Your BMR = 66 + 1068 + 863.6 - 204 = 1793 calories/day

Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training,
marathon, football camp, contest, etc.)

Continuing with the previous example:
Your BMR is 1793 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1793 = 2779 calories/day

Once you know your BMR, you can calculate TDEE by multiplying your BMR by the
following activity factor.

One step closer to a healthier AMERICA!

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  Member Comments About This Blog Post:

KEWLENJO 1/29/2011 1:57AM

    This info was exactly what I was looking for but I have one question about life style factor. In my case, I'd say I am sedentary except the work I do is not sedentary. I do housekeeping 3-5 hours a day, at least 3 days a week. So, is this a sedentary lifestyle. If I have started to workout 2x/day 6 days a week....along with my housekeeping 3x/wk...what lifestyle factor should I use???

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IAMPREACHER 8/27/2010 10:13AM

    I agree with Celest. Don't they have some kind of chart with all the math figured out already? I tried to do this on a calculator and couldn't figure it out!!!!

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IWILLTRANSFORM 6/2/2010 10:26PM

    I love these reminders of recalculating. I need to update.

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STEPHY_ELLE 5/18/2010 4:33PM

    Math is not my forte, but I appreciate this information! ;) THANKS!!!

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CELEST 4/26/2010 4:35PM

    I tried to read this late at night........think I'll have to read it tomorrow again, my brains just not taking it in emoticon Maybe when I've emoticon I'll be able to do the maths.
Thanks anyway it looks pretty informative.

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End of Round 2: Phase 1 Results

Tuesday, April 13, 2010

Below are my Round 1 results:

B=Before A=After D=Difference

TOTAL 90 DAY RESULTS
Weight...(B)=163...(A)157.2...(D)= - 5.8
Neck...(B)=15 1/2...(A)=15 1/4...(D)= - 1/4
Chest...(B)=36 3/4...(A)=36 1/4...(D)= - 1/2
Rt & Lt Arm (Flexed)...(B)=12 1/2...(A)=13 1/2...(D)= + 1
Waist...(B)=34 1/2...(A)=32 1/4...(D)= - 2 1/4
Hips...(B)=35 1/2...(A)=34 1/2...(D)= - 1
Rt & Lt Thigh...(B)=19 3/4...(A)=20 1/4...(D)= + 1/2
Body Fat %...(B)=17.86%...(A)=13.82%...(D)= - 4.04%
Muscle Gain/Loss= + 2 1/4
Total Fat Gain/Loss= - 7 1/4

Unfortunately between November '09 to March '10 I gained everything back and more. I have to keep in mind when I started round 1 I had completed 3 months of Tae Bo and 3 months of a strength training program. The thing I have learned during my first phase is the term/saying, "muscle remembers." Even though I haven't done any exercising for 4 months, my muscles remember being in shape. Week 1 was very hard for me. All I could think about is how fit I was last year and how determined I was to return to that point. Week 2 was a little easier. I started week 3 and was sick for 4 days. So I made a decision to do that week over again before my rest week. I am so glad I did. I cranked week 3 out and felt really good. Week 4 brought back a lot of memories of round 1. My goal for phase 1 was to get my body fat % back to 17%. Unfortunately I missed that goal. This is where I learned another lesson, muscles may remember, but that doesn't mean the fat is coming off any quicker. The 17% body fat goal is now my phase 2 goal.

Here are phase 1 results:

Phase 1 RESULTS
Weight...(B)=169.4...(A)171.6...(D)=+ 2.2
Neck...(B)=15...(A)=15 1/2...(D)=+ 1/2
Chest...(B)=371/4 ...(A)=38 1/4...(D)=+ 3/4
Rt & Lt Arm (Flexed)...(B)=13 1/4...(A)=13 3/4...(D)=+ 1/2
Waist...(B)=36 3/4...(A)=35 1/2...(D)= - 1 1/4
Hips...(B)=37...(A)=37...(D)=0
Rt & Lt Thigh...(B)=20 1/2...(A)=21 1/2...(D)= + 1
Body Fat %...(B)=22.87%...(A)=19.75%...(D)= - 3.12%
Muscle Gain/Loss= + 4 1/4
Total Fat Gain/Loss= - 1 1/4

I want to thank God for everything He has blessed my life with. Thank you *Baby* for your support and encouragement every day. If I ever lose audio during my workouts, I know I can count on you to be Tony, LOL. To let you all know, my wife has listened to every one of my workouts and can mock Tony for every word. Thank you P90X "BRING IT" TEAM and SparksPeople for all of your support and encouragement!

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  Member Comments About This Blog Post:

ALNEAGLE 4/14/2010 2:20PM

    You are definitely blessed with a beautiful lady and baby girl. Hang in there! It will come back off. Remember part of the battle is in the mind! You can do it!
Just "Bring It" and "Keep Pushing Play"!
-Amanda

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2NDCHANCES 4/13/2010 11:40PM

    Thank you for the *shout-out*, baby! "cheeseburger, bad" ;)

I am proud of your accomplishments- am now, always have been. I see you, day after day, get in there and *bring it*, no matter what the day brings. It can be a rough day, full of running around, working, Jayleigh, etc., etc., past bedtime and you're exhausted... and yet you do it. I think- I would've just gone to bed! But your committment is inspiring- even if it's frustrating sometimes. lol Seriously... you are THE definition of committment and consistency and you inspire me to be better at both. I love you...

xx me

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TYEASLEY 4/13/2010 11:29PM

    Continued success. Your sweetie sounds like a keeper. emoticon emoticon

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