S-simply
U-using
C-carb
C-control
E-every
S-single
S-serving
Due to the overwhelming response to the challenges lately it is time to bring it one step further, to post a challenge that really challenges us. Simple but through. It is to combine our diet, exercise, and most important our self. You are invited to do any of it or all of it.
GOALS
First lets examine our goals. Many post our goals frequently Goals are important as they are our dreams, and dreams provide us with a sense of who we are and who we want to be. Without dreams we do not have a sense of direction, not the determination of how to get there.
To achieve our dreams we need to work, and make changes in our life. Lets make the needed changes to achieve our goals. Lets make those dreams come true.
Dare to dream and join in the SUCCESS CHALLENGE.
We are in for a rocky trip. It will not be easy, we will need each other for the support, and to help pick us up when we start to fall, but we are a team.
DIET
First and foremost is our diet. We all are on different diets so I will have to be brief on this, Go back and reread your book, which will help familiarize yourself with your diets particulars. You need to follow your plan, as your body requires. The appropriate amount of protein, and the amount of carbs. They are the plan for a reason and they work. Lets not tweak our program. For the rest of the month follow your plan to the letter. If you have not lost weight for a while then you are probably not following it exactly. Journal and fine out where you are going wrong, use diet logs such as www.dietwatch.com or www.fitday.com. Go back to the beginning of your diet and restart induction, or intervention.
Those doing CAD?CALP check your reward meal are you stuffing your face with bad carbs?? Bad fats??? Are you balancing your reward meal? Are you within your hour? Are your other meals properly balanced?
Atkins and PP Are you following your carb limit or are you guestimating
Start counting to be sure you are OP and not going over.We follow low carb for a reason. Our body’s response to the insulin that is released. Let us get control of that back. JOURNAL!! Check your daily calories. They should be between 1200 and 1800 cals depending on your body size. Stay within those limits. Even if you are low carbing. You cannot loose weight if you are not taking in fewer calories that you are burning. If you are high then check the areas that you are taking in too many calories and reduce them. Are you eating lots of nuts? Cheese? What can you substitute? You will find that this will best your weight loss.
If you fall off plan then do not wait till the nest day get back on the next meals. Do damage control immediately. Get back OP right away it is easier than waiting for the next day.
WATER
Water during at least 1 oz. for every 2 lbs. So if you weigh 200 you should drink 100 oz daily and 250= 125 oz daily
Follow this for the rest of the month and that should get you back OP immediatly and start back on the weight loss trail. And soon you will be that much closer to your goal.
EXERCISE
The crux of all shape up programs. If you increase your activities just a little bit then you can loose weight, your metabolism increases, your energy levels, your skin tone improves. It does take over 6 weeks to create a new habit, so be diligent. We want to make good changes in our lifestyle.
So let us challenge our selves to exercise 5 days a week. Increase your activity. Walk, lift soup cans, go up and down the stairs, stand and sit from your chair. I do not care what it is along as you increase your activity level to more than you are doing now. For those newly beginning an exercise program, do NOT OVER do it. That leads to strain and burnout. Start slow and increase by 5 min weekly. Start with 5 min or 10 or where every you are. The point is to exercise.
DO NOT judge your self by what others are doing, this is your challenge and you are challenging yourself. Do what your body recommends,
For those already doings some exercise program. Push your self to the limits and then push harder, that is what will build muscle and get the fat burning machine reved up. Now go out and exercise.
SELF PAMPERING
Oh yes this is part of our challenge. And the most important part. We are a whole person not a piece of fat than needs to be reduced. We need to care and love our selves. The challenge is simple but needed. Everyday in your journal calendar or even on scrap paper write one thing positive about your self. And at the end of the month go back and read all the things. It can be small things like I did not snack today or I did not cry, I did not cringe when I looked in the mirror, to I really tried hard when I exercises, I looked great in the outfit that I tried on in the store (and use that as your reward for the wonderful weight loss that you have done for the month). Yes I did say reward. You at the end of the month will reward your self for the hard work that you have done. You will get something that you have always wanted. New shoes, fingernails, hair color, haircut, nightie :blush: anything that you can think of to reward you for all your hard work. (Not food though)
That is enough for this Challenge. We hope that you have a great time with it, and like we said you can do any or all of it.
Come on, Girls, let's get out there and fight this fat!
Janice and Sue
We succeed not because we are perfect but because we persevere.
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