We may have different reasons for joining Lifetime Wellness Challenge.  We may have different reasons for continuing and we may have different reasons for sharing our experience with others.  Shenita shares a few of her reasons below.

I want to share an experience with you that I had this past weekend while competing in The Great Snake River Triathlon.  After a grueling swim down the river (apparently I swim the exact same speed as a few others and we were unintentionally beating each other up the whole way), I was breathless and coming out of T1 (transition 1) and riding hard down the road trying to catch up some time lost in the swim.  Down the road I saw a very large group of youth walking the same roadway as the athletes.  They took up an entire lane for quite some distance.  There were lots of them!  I'm not sure exactly what their goal was for the day but it appeared that it was to be a long distance walk since they had crew cars carrying water and Porta Potties.

I want to share a photo and story that has been shared on Facebook this past week.  This amazing woman isn't part of LWC but she is inspiring!  Through her story, she is helping ME to work through some of my own body image issues.  I'm grateful for her courage to get up and TRI, to work through difficult challenges and to see herself as the athlete she is and not compare herself to the competitors around her.  I had a really, really bad angle professional race photo taken on Saturday and I'm still trying to truly see myself for my accomplishment and not let ONE PHOTO take away from the GREAT experience I had.  Jackie, who doesn't have a clue I exist, and Valerie, of course, are helping me walk through this personal struggle of mine.  I hope her story inspires you, too!

There is this misconception out there that in order to be successful, you must not fail.  That couldn't be more wrong!  The only way to fail is to never make an attempt to try!  There are countless success stories throughout history that have proven over and over again that those who are successful are those who are willing to try even if there is a very real possibility that they won't measure up.  They didn't let that stop them!  They didn't let repeated failures stop them either.  They just kept going and eventually...they were just were they wanted and need to be!

Few things will sidetrack success more quickly than a bad attitude!  Something discouraging happens, it could be anything...a bad weigh in, a disagreement with friends/family, a rough race...anything really and without realizing what you're doing, you let one teeny, tiny negative thought creep in.  Then that one little thought starts breeding other negative thought babies and before you know it, negativity and crankiness is taking over the whole think tank (and your life)!  This unfortunate Negative Nelly situation can quickly result in a stall in your fitness/nutrition progress and make you downright miserable (and likely your family, too).   

Well, that's no fun at all and I highly discourage taking that route.  Been there, done that, got the t-shirt.  I've been trying some things the past few weeks that I found really helpful in getting me out of the negativity rut and I want to share them with you because everyone deserves to be joyful, hopeful and successful!

The May Challenge is about to wrap up and every time there's a break we all seem to have the BEST of intentions for staying on track;  eating adequate vegetables and fruit, exercising consistently and declining the barage of sweets we encounter daily.  The next the 2 weeks of "real world" application are CRUCIAL to solidifying the change of habits you've worked so hard for.  YOU have to want it to stick.  YOU have to decide without your team, without us reviewing your points and without the approval of anyone else that YOUR health is more important than your excuses.

As someone who has been struggling lately with negative thoughts because of what the number on a scale says, how my favorite pair of jeans don't fit the same as before my last baby and seeing more gray hairs than ever before, I was grateful to a friend who posted this video on Facebook the other day.  It spoke to me on a personal level.

I found that I am finally impressed with a mainstream pop star.  Colbie Caillat's "Try" video actually addresses the pressures that many women (and I'm certain some men) feel on how they "should" present themselves to the world in the OPPOSITE way that we normally see from "stars".  The message is that we don't have to "try" so hard to change our appearances or standards just for someone else's approval, we can like ourselves just the way we are.

I need to learn to come back a day early from vacation! I did have a slight gain but I am hoping it is just water weight from traveling. I tried to be aware of what I was eating while traveling and getting my water in. I did have 1 big NSV (non scale victory), I went to see a cave in Utah. The cave included 444 stairs (888 round trip). I made it, and I didn't die! Pretty sure I would have if I had attempted it a few months ago. I am getting stronger!"

- Tara E, LWC participant

I had a dream earlier this week that was different from my usual bizarre dreams and I didn't realize it's significance until I shared it aloud.  So, I figure I'll share it again and maybe someone else will be able to glean some wisdom from it as well.

A little backstory is probably in order.  These past few weeks, I have been feeling very overwhelmed by my responsibilities as wife, mother, and with my role in LWC, wondering if I am doing too much, not enough, and just plain feeling like I wasn't measuring up.  I've been struggling to remember my worth and have let negativity creep back into my thinking.  I started having thoughts of backing out of the Triathlon Sprint (yeah, the one that's tomorrow) due to feeling unprepared.  On top of all that, my sinuses were going crazy and I was suffering from a serious lack of sleep over the holiday weekend.  I was primed for exhaustion on my return home from Boise.

This last week's Hot Topic for the May Challenges asked for suggestions of how to maintain a positive body image despite our imperfections.  Yes, we all have imperfections and unfortunately I think this a problem for far too many of us.  I say "us" because it is something I continue to struggle with every day.  I'm trying my darnest to get it together, but it does feel like "my trial" in life.  (You know, those issues that you think you have a handle on then one day WHAM! you realize you're still dealing it with it.  Oh...you don't have those?  huh...)  Anyway... I read through all of the comments (like I do every week) and these really spoke to me and I just want to be sure they are shared with anyone who may also benefit from their wisdom!

I love everything about summer; the warm sunshine that allows me to exercise outside instead of a stinky ol’ gym, the sounds of the birds chirping and especially the abundance of not just delicious but also nutritious foods available.  Summer is a time when we start seeing an abundance of fresh produce in the grocery stores and better yet, at the farmer’s markets. 

Another favorite thing about summer involves the gatherings with friends and family.  Whether it is a well-planned weeklong family reunion or an impromptu backyard barbecue with the neighbors, it’s bound to be a good time had by all and plenty of foods to go around.  The only downside to these events is that there can often be an overabundance of very indulgent menu choices.  While a little indulgence here and there is great, it can definitely be an obstacle if you’re attempting to improve your health habits.

Marriage, children, career, civic duties and church responsibilties are just a few of the obligations that can consume us with each passing year.  I remember after the birth of my second child I felt lost in diapers, midnight feedings, toddler tantrums, church responsibilities and my role as wife.  As much as I loved my little bugs, my husband, my church, I was tired, overwhelmed and left wondering where I went.  I used to like being active outdoors, did I still?  I'd always loved music and had a fair singing voice, but it had been so long since I'd been part of a choir that I wondered...was I any good?  It was hard to tell when I spent most of my time wandering behind the short ones keeping out of the many perils of life and singing nursery rhymes that I became unsure of my abilities.  Not only that, but I'd started to question who I was beyond the toy picker-upper, dinner maker and payer of the bills.  Those are all fine qualities to possess but I can't say that they were on the top of the list of things I enjoy.

I can't count how many times we've heard people say (or said ourselves), "Well, I only lost one pound" or "I just maintained this week".  Seriously?!?  You need to start patting yourselves on the back, people!!!  One pound down is one less pound you have to take care of next week and maintaining is awesome!!  It is especially challenging after a big weight loss week so KUDOS to those who do.  Also, it can take some time for our bodies to adjust to a new weight, so being able to maintain that deserves a HIGH FIVE, an 'ATTA BOY/GIRL and a superb YOU GOT THIS attitude!!  Which is why I LOVED Charity's comment a few weeks ago.  

Living in Idaho, we have a solid 9 months of cold weather.  That means unless you have lots of money and/or lots of time to spend in the mountains on the slopes (not me), you tend to spend most of the winter drudging through various indoor exercises.  By the time summer finally rolls around I know I'm itching to ditch the gym and the pool workouts in search of fresh air and sunshine anywhere I can get it!  Since Valerie and I began training for triathlons last year, I've had the opportunity to explore new adventures in the outdoors and also face a few lingering fears.  

Fears?  Oh yes, fears.  I'm not just talking about the fears of competition. ie. "Am I good enough?" "Will I come in dead last?"  "Do I have what it takes to finish?" "Do I look as ridiculous as I feel?".  I'm referring to the fears found in the WATER!!

A friend of mine shared this video on Facebook yesterday and I just can't get enough of it.  It's a Kid Snippets video entitled "Pep Talk" (Imagined by Kids) where adults act out what the kids say.  Oh my, hilarious!  It just might be one of favorite pep talks now.  See for yourself.

I have grown to really love oatmeal over the past few years.  I didn't always.  As a kid, it always seemed ultra sticky and I would tend to grumble and complain whenever my mom made it for breakfast, begging for Cap'n Crunch instead.  My poor mom.   As I've grown, I've discovered the health benefits of this breakfast food and also some tips that improves my overall oatmeal experience without having to add all the preservatives, chemicals, SUGARS, etc found in the prepackaged varieties.

PROTEIN PUNCH

One half cup of old-fashioned oats has 5g protein.1  Protein is important to every single cell in the body, and is the building block of bones, muscles, cartilage, skin and blood.  These proteins are also fundamental to enzymes, hormones, and vitamins. 2

Eileen has gone from a size 12 to a size 2/4 in a little less than 6 months!!  That is an amazing accomplishment and we're so very proud of her hard work and dedication!  It's always exciting to watch as our participants meet their goals, whether it is a goal weight, a race, an event or even attitude!  Thank you for continuing to inspire us.

I just wanted to say how happy I am that I found this challenge.  Year after year I have made New Year resolutions; well, actually, it was the same resolution every year, to lose weight.  And every year, I was lucky if I made it to the end of January before completely going back to my regular way of doing things.  This year, I swore it would be different.  

We often will have people ask the following question...

It's a legitimate question and one to consider if you've recently finished a challenge.  Here's what some participants have found to be helpful for them.  

*  Not having treats in the house.  Can't eat what you don't have!  I think it has been easy for me to keep exercising because I have found a couple of classes I really enjoy, which makes it a lot easier to get out and do it! (Marni)

*  I have found that it helps to sign up for something like a 5k race, to "get out of the house" during my "munchy times" of the day and to limit the treats in our house.  Drinking all that water and getting lots of protein is key for me.  It's just a daily struggle for me to stay motivated, but I guess that is why I keep signing up for these challenges. (Diana)

A few challenges ago, I believe it was last summer, we had a Question & Answer weekly bonus.  Each team member had to ask the team one health question and then their teammates had to answer that question, either with their own experiences or by researching.  I was reading through some of these question/answers the other day and I found some gems that I think are worth sharing.

I love yogurt, but I don't love store bought yogurt.  This is mostly due to the fact that I don't love paying out the wahzoo for 4 oz of anything and I especially don't love it when they add lots and lots of ingredients (aka fillers and sweeteners) that are unnecessary.  So what am I to do then?  Well, make my OWN, of course.

My husband is kinda a funny guy.  He not only flies airplanes, teaches firearm courses, plays a mean rock lick but also makes homemade goodness such as granola, whole wheat bread and recently...yogurt!  (Ya, he's a pretty good catch.)  When approaching a recipe, he and I are similar in that we both tend to look at what other people are doing and then work it into how we like it!  I thought since he was on a yogurt kick that maybe, just maybe, he'd be up for trying to make me some greek yogurt.  I was wrong.  While I may love the thick and creamy texture of Greek yogurt, he does NOT! (I tend to hear a lot of mumbling about gagging on sour cream...blah, blah)  So...I was on my own to research not only something yummy but something that I would not totally BOMB and end up submitting to pinterestfail.com.

I contribute much of my running success to LWC, as this program has helped me to set challenging yet realistic goals, and given me the support that I needed to reach them. I had included running as part of my weekly exercise plan for over a year before signing up for my first challenge. It was sporadic because I wasn't really working towards anything, and although I was making progress with endurance, I wasn't ready to commit to any type of race out of fear that I wouldn't be successful. 

Have you ever felt that when you were ready to make changes in your life that you suddenly had to be perfect in all those changes, all day, every day?  And that you couldn't possibly make any mistakes or you'd have to start all over again from the very beginnng?  And that thought then lead to other thoughts of wondering "Why start in the first place?' or 'I'm not even going to try anymore.'?  Oh, just me again?  nuts...

I made an amazing discovery the other day when trying to figure out a weight training plan for the my upcoming races this summer.  It's called Fitivity.  Have you heard of this yet?  I'm probably the only who hadn't but from what I've seen so far it's kinda awesome.  Okay, it's actually pretty darn awesome. 

One of the benefits of hanging out with us here at LWC is that our focus isn't solely on weight loss.  We LOVE when you are able to look past the scale and see the big picture of where change needs to happen in order live a healthier life overall.  LauraLee is an excellent example of this!  What areas do you see that could use some change in your life?

If you know me at all, you know that I've been a little "off" lately.  Now, it's not the usual, 'She's so cheesy, sarcastic, and a little awkward' level of "off" but the 'Whoa, she's needs a nap and a serious attitude adjustment' kind of "off".  My thyroid has been all wacky lately, which tends to not only affect me physically (ridiculously tired, brain fog, weight gain GAH!, etc), but emotionally as well.  Yeah, even though I've wanted to be Suzy Sunshine and Motivational Molly, when I get feeling like this, it's hard to muster the energy to find those positive thoughts.  I've been watching motivational videos on the internet all week trying to find one that speaks to me and I found two, but I'm going to share this one (look for Valerie to share the other one next week).  I dare you to make it through the entire video WITHOUT smiling.  If you can, you're WAY grumpy and just might need to watch it again!!  

If you're participating in the current March 2014 Challenge then you're already aware that we've switched up Week 2 by doing a bit of a mashup with menu planning and food journaling.  As I went through the week I found myself seeing some pros and cons from the switch.  I've decided to take today and do a bit of a review of my experience with our Week 2 Bonus this round.

Yesterday morning I woke up just as exhausted as when I went to bed despite getting at least 7.5 hours of sleep, my joints were stiff and I just ached all over.  No, I'm not 70 years old, but I sure felt it.  I am actually one of those lucky people who has pregnancy onset hypothyroidism and because of my family genetics, I get to deal with it pretty much for the rest of my life.  YAY me! (seriously, I need a sarcasm font)  The exhaustion, sore joints and achiness are all symptoms I experience when my thyroid go all wacky on me.  I just barely started a new med dosage so it will be a few weeks before I start feeling better.  Soooo....long story, longer, exercise was not something I was looking forward to.  But, I'd made a plan to run 6 miles with my friend so I put my running shoes on and waited for her to show, prepared to tell her it's going to be slooooow run today.

The final weigh-in for the January 2014 Team & Individual Challenge and for the February Individual Mini Challenge were both this past Monday.  YAY!  We made it!!  One of our most favorite parts of running these challenges is getting the chance to share just how AWESOME you are with the world!

Altogether, as a whole, we lost a total of .....(drum roll, please....)

"During the Holiday round of competition, I have reached a couple of goals and it has felt awesome! First, I reached my pre-pregnancy weight from my first child and second, I reached my wedding weight from 8 1/2 years ago. 

"Ever since I got married, my weight crept up.  This was almost 12 years ago. My first year I gained 20 pounds! The second year I gained another 20 pounds. Then I had my son and gained another 17 pounds after he was born. So there I was 57 pounds heavier than my most healthy weight as an adult. 

We all have days where we fall.  Maybe we skipped a workout that we'd planned or ate too much of a good thing or had an all-out sugar coma inducing sweet binge and find ourselves wallowing in guilt and self-pity.  STOP!  CHANGE IT! 

I realize that we have individuals as well as teams in this weight loss challenge, but I believe this can be applicable to anyone who is in the position to be supportive to another in their health goals. 

I've been on winning teams, losing teams and rock bottom losing teams.  Consequently, I've noticed a few patterns over the past 5 years as to what contributes to a truly successful team.  I want to be clear.  I am using the term "successful team", not  "winning team".  I define a successful team as a team that continues to work together and celebrate successes along with building each other up despite struggles no matter their overall ranking in the competition.  Granted, I haven't run any scientific research to back up these "patterns", but to me, life experience and personal observation are valuable.  So, I'm going to share my little gems of wisdom on how to have a great weight loss challenge team so you can build a "successful team" if not a "winning team". 

Back in 2008 I was diagnosed with insulin resistance.  My physician gave me the book, The Insulin-Resistance Diet, by Cheryle R. Hart, M.D. and Mary Kay Grossman, R.D. and suggested that I use it to learn more about insulin resistance and how my body responds to glucose.  I have to say that at first I was skeptical because I really hate the word "diet".  I always imagine a LOT of restriction with short-term gains, I'm just not into that.  I prefer slow progress that is actually sustatinable for a lifetime!  That said, I learned a lot from the book and though it says "diet" in the title, I think it was more of a "selling" point than a reflection of my idea of what the word "diet" means.  I'd like to share what I hope will be helpful to those who may be fighting insulin resistance.

I love fresh fruit.  I truly believe that most days, it can stand all on it's own to satisfy my sweet cravings, but there are those other days when I just want a little extra flavor to go along with my apple or banana.  As much as I would love to allow myself to gorge on a vat of caramel dip....deep down I just know it won't end well if I do.  Oh,I can just hear Valerie now..."DON'T DO IT!".  So began my quest to find a flavorful addition to satiate my current snack attacks.  I had 3 personal requirements for such a find.  It had to be:

Packed with Protein

Be sure to read tomorrow's post about the benefits of linking foods.

Flexible

I want a recipe that can be changed according to my mood...add a dash of this...a pinch of that...

EASY!!  

Ain't nobody got time for crazy complicated stuff! 

Lifetime Wellness Challenge is not just about ways to lose weight, but since the overwhelming majority of us are trying to do just that, today I want to address an issue that many struggle with:  

Eating Breakfast 

"I have been thinking about this all week and trying to decide what success I have had. It has been hard for me to figure out what that means to me. Yeah, I have lost weight and feel better but I wouldn't say that was my success.

We've all had crazy days, right?  The kind of days that make you think of a MILLION excuses why exercise just has to go the sidelines and wait paitently for another day...  That day, for me, was today.  I had endless excuses...."I slept in..", "My daughter is feverish and we can't go to the gym", "My house is a disaster", "I have WAY too much work to do..", "I have a post to write...", "I'm exhausted..." the list just goes on and on and on...

"I DID IT! 13.1 miles done and a HUGE goal checked off my list of things to do in my lifetime. I couldn't have accomplished it without the help of friends and family encouraging me and helping me stay motivated (not to mention healthy and fit enough) to keep going when giving up and dropping out seemed so much easier.

MOTIVATE ME! MONDAY

TUESDAY'S TRY IT

Our local YMCA offers a Cross Fit class that I've been tempted to try for sometime.  I conned my hubby into going and so a few weeks ago I finally gathered my courage and took off for a 6 am class in hopes that I would find a full class that I could hide out in the back for.  I walked in 10 minutes late (it wasn't my finest morning), opened the door and found 3 people.  Seriously, THREE, PEOPLE!!  One of which was the instructor....sigh...all three?  Male.  Well, there went my grand plan to hide. 

This has been a wonderful experience for me. 

When faced with negative self-talk remember this!!!

My pants aren't so tight!

When I first saw this meme, it really struck a chord with me and made me think of a recent converation I had with a good friend of mine.  She confided that she's a "lone" runner.  Because she doesn't want anyone to see her run (she just started a couple of months ago), she will refuse invitations for buddy workouts and will ONLY run after dark in her neighborhood.