Valerie Hendricks

Sunday, 02 February 2014

Reach your fitness challenge goals

Valerie Hendricks

You have already set your "fitness challenge" goals, but that doesn't mean you can't adjust them. Have you already accomplished what you set out to do? Set a new goal!

Tags:

Quotes

3545 Hits

Saturday, 01 February 2014

Effective Weight Loss Plans Include Strength Training...(Even for Women)

Valerie Hendricks

Effective Weight Loss Plans Include Strength Training...(Even for Women)

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New Year 2015 New Year 2015

Quotes

3567 Hits

Sunday, 26 January 2014

Dream a New Dream...

Valerie Hendricks

Your goals for this fitness challenge can be adjusted as your focus changes and new goals suddenly seem possible!

Tags:

rewards rewards rewards rewards rewards

Quotes

3210 Hits

Saturday, 25 January 2014

Get Up and Get Out the Door

Valerie Hendricks

Ways to lose weight: Eat Right Get Moving Be Consistent

Tags:

stress stress stress

Quotes

3225 Hits

Sunday, 19 January 2014

Effective Weight Loss IS Possible

Valerie Hendricks

You may have struggled with achieving results on previous weight loss plans. Just because it's hard, doesn't mean it isn't possible. Do the work and MAKE this be the time that your weight loss plans are accomplished!!

Tags:

crisp

Quotes

3598 Hits

Thursday, 21 November 2013

December Daily 2013

Valerie Hendricks

December is almost upon us and many of you will be finishing up your final 2013 challenge in less than 2 weeks. This will leave you "on your own" for 4 long, busy, treat-laden weeks. I know, I can hear the sobs already for how very deeply you will miss us...okay, it's probably not sobs, but I'm guessing some of you are a little anxious about staying on track with your long term health goals. Do not FEAR...Dianne and I are HERE...for you. We have put together a December Daily Calendar!!! What is that, you ask? It is...

Tags:

support

Promotion Uncategorized

4026 Hits

Thursday, 31 October 2013

Getting rid of your leftover CANDY!!

Valerie Hendricks

If there were such a thing as a Halloween Scrooge…that would be me! I just don't get it. I think it's a silly "holiday" and while I wish I could just avoid it all together, for some reason my kids think it's FUN to dress up and get free candy from strangers. So, in the spirit of not being the world's worst mom, I begrudgingly oblige…I mean who DOESN'T love going out in a FREEZING blizzard (happens every year) with 4 little people dressed in weird and NOT-weather-appropriate clothing to collect an odd assortment of candy that w...

Tags:

racing

Recent Comments

Guest — Holiday3

Great ideas! I like this post.

Thursday, 31 October 2013 20:13

Guest — Valerie

THANKS!!

Wednesday, 06 November 2013 16:58

Nutrition

9955 Hits

Tuesday, 22 October 2013

Brown Rice and Apples Breakfast

Valerie Hendricks

Often, when I use rice for dinner, I cook twice as much rice as I will need for that meal. Then, I freeze the leftovers in serving size portions to use for lunches. Then, I found this recipe and decided to try it for breakfast. I LOVED it!!! In fact, I now eat it several times a week. I found this at CleanandDelicious.com by Dani Spies. She has some really great recipes, and they are always fast and simple (gotta love that!) BROWN RICE BREAKFAST BOWL Ingredients : 1 cup COOKED brown rice 1/2 cup milk (...

Tags:

leftover rice apples brown rice breakfast bowl

Recipes Nutrition

7693 Hits

Sunday, 29 September 2013

Do the impossible!

Valerie Hendricks

Tags:

beauty beauty

Quotes

3887 Hits

Saturday, 28 September 2013

What to eat before and after a workout

Valerie Hendricks

Tags:

accomplishments accomplishments

Quotes

4437 Hits

Friday, 27 September 2013

Protein Sources besides MEAT

Valerie Hendricks

I'm not a vegetarian or a vegan. I enjoy eating meat, but I don't eat enough of it to meet my daily protein requirements, so I have to supplement with other sources of protein. This article from muffin-topless.com is a great resource for finding alternative sources of protein if you struggle with this as well. (If you're not sure how much protein you should work towards each day, check out this link .) 8 Great Protein Sources for Vegans written by: Savannah Rose Neveux @muffin-topless.com Some people claim tha...

Recent Comments

Guest — Patricia

Good article, but some misinformation. Although some sources on the internet claim vegetables like spinach are high in protein, t... Read More

Monday, 30 September 2013 04:00

Nutrition

18712 Hits

Thursday, 26 September 2013

East Canyon Triathlon

Valerie Hendricks

This is the first year that Dianne and I have done triathlons. We did our first one in July, and LOVED it, but had so much going on the rest of the summer that we were starting to think that we would have to wait for next year to do our second. Fortunately, we were able to find and sign up for the 1st annual East Canyon Triathlon in Morgan, Utah on August 31st!! We were so excited because the tri description said that it was a fairly easy course and that a lot of the bike ride was downhill (can't complain about that!!) We ...

Tags:

friends friends friends

Exercise

4680 Hits

Tuesday, 24 September 2013

Cauliflower Fried Rice

Valerie Hendricks

This was a meal that I kind of just threw together after reading someone's reply to the vegetable Hot Topic about how they use cauliflower in the place of rice. I was a little skeptical cause I'm not a big fan of cauliflower and think it has a pretty strong flavor that is very difficult to hide. But, I figured the only harm in giving it a try was having my kids go to bed hungry that night!!! So, I started out by heating about 2 tablespoons of coconut oil in a pan and throwing in a bunch of chopped up veggies that I had on hand (cele...

Tags:

nutrition recipe healthy recipes cauliflower rice

Nutrition

4707 Hits

Sunday, 22 September 2013

LIVE RIGHT...

Valerie Hendricks

Tags:

snacks

Quotes

4459 Hits

Saturday, 21 September 2013

CONVINCE YOUR MIND

Valerie Hendricks

Quotes

3494 Hits

Friday, 20 September 2013

You Have to WANT it...

Valerie Hendricks

Friday's Flashback You have to WANT it. One misconception about participating in these challenges is that getting all of your points will automatically result in amazing weight loss. Now, though this can be true, particularly if you have a lot of weight to lose, it's not always so and here's why. There are no restrictions on portion control. There are no restrictions on types of food you can eat, other than the obvious sweets. Even with sweets you can choose to partake of them and lose a few poi...

Recent Comments

Guest — Mindy K.

Great post!

Saturday, 21 September 2013 10:47

Guest — Dianne Nichols

Thanks Mindy!

Saturday, 21 September 2013 20:19

Uncategorised

4535 Hits

Sunday, 15 September 2013

STRONG!

Valerie Hendricks

Recent Comments

Guest — Individual

I'm looking for it and can't find it. It was in FB and it was a link to a blog where someone was ranting about a lot of things, bu... Read More

Saturday, 21 September 2013 07:27

Guest — Valerie

...(apparently I was too long winded for just 1 comment). I guess the difference for me is...Strong is inspiring and Skinny is dep... Read More

Monday, 16 September 2013 18:59

Guest — Sept 2013 Teams

Leslie - I hadn't thought of it like that. I understand the premise and would love to read the article. In my opinion, I feel li... Read More

Monday, 16 September 2013 18:47

Quotes

3662 Hits

Saturday, 14 September 2013

WHERE ARE YOUR PRIORITIES?

Valerie Hendricks

Quotes

3394 Hits

Friday, 13 September 2013

Friday's Find

Valerie Hendricks

I bought a juicer a few months ago and used it for a week or two, but it really bugged me just how much of my produce I was throwing in the trash...so while I understand the benefit of juicing, I felt like I couldn't justify the waste and decided to return the juicer. For any of you who may be debating juicing vs. blending, this is a very informative article from www.muffin-topless.com that may help you decide! The great debate…. which is best, juicing or blending!? Both have their pros and cons. The good news is, none o...

Nutrition

4111 Hits

Thursday, 12 September 2013

Why Can't Healthy Living Play Fair?

Valerie Hendricks

We all want this journey to healthful living to be easy. Wouldn't it be great if we just woke up one morning, decided to get healthy and then a week later...BAM, we're there! Unfortunately, it just doesn't work that way. It takes time and it takes patience and most importantly it takes work! The real problem with the whole process is this: IT'S NOT FAIR! It's not fair that it takes 6 weeks of running to be able to comfortably run 1 or 2 miles, but if you take 1 week off...you pretty much have to start over. ...

Recent Comments

Guest — ali

It is delightful to read this post and i get many useful point through this post. Please keep posting such kind of post... Read More

Tuesday, 21 June 2016 11:57

Emotions

3657 Hits

Tuesday, 10 September 2013

Tuesday's Try it!

Valerie Hendricks

Almond Joy Protein Shake For the most part, I have given up regular milk (for drinking) and started using almond and coconut milk. I've never really liked the taste of it, so it's not like this is a big sacrifice! I have discovered that using coconut milk in a protein shake is beyond delicious. It makes it thicker and creamier and gives it just a hint of coconut flavor. I started using chocolate protein powder and was in heaven until my brilliant sister said, "you should throw some almonds in there and you've...

Recent Comments

Guest — Sept 2013 Teams

sound yummy. I like less coconut and more almond

Tuesday, 10 September 2013 07:55

Guest — Sept 2013 Teams

That sounds really good. I'll have to try it. I don't really like normal milk either so that sounds great.

Tuesday, 10 September 2013 09:02

Guest — Sept 2013 Teams

That shake sounds great! I'm not much of a coconut texture lover, but the taste is wonderful and I agree, it's especially tasty wi... Read More

Tuesday, 10 September 2013 14:17

Nutrition

3951 Hits

Sunday, 08 September 2013

YOU ARE MAKING PROGRESS

Valerie Hendricks

Quotes

3239 Hits

Saturday, 07 September 2013

BE GREAT

Valerie Hendricks

Quotes

3270 Hits

Friday, 06 September 2013

Friday's Flashback

Valerie Hendricks

I've been pondering on what to share here on my...post this week, and I decided that since this is the beginning of a new challenge, some of you may be struggling with putting together an exercise plan. You may even be wondering how in the world you can fit 45 minutes of exercise into your already over-scheduled and busy day. I want you to know that you are not alone. Making the time for exercise is hard - and sometimes it's much easier to say "there isn't time," "I'm too tired" or "it's selfish to take th...

Recent Comments

Guest — sadafs

google

Saturday, 21 May 2016 12:33

Exercise

3889 Hits

Thursday, 05 September 2013

6 Tips to Help You Drink More Water

Valerie Hendricks

I grew up watching my mother drink her water from a quart size canning jar and thinking, "she is so weird!" I mean, really, who drinks from a jar when there are perfectly good CUPS? To be honest, I'm not even sure exactly why she used a jar...maybe she was counting her ounces or maybe she didn't think our drinking glasses were big enough or maybe she was actually trying to be weird! I don't know...(I should remember to ask her about this sometime). Not only did she drink from a giant jar, I was always amazed at the AMOUNT of ...

Tags:

water healthy life hydration 64 ounces healthy habits

Recent Comments

Guest — Competition 2

My sister always drinks out of a quart jar and now I think you are both weird. LaRell

Saturday, 07 September 2013 18:35

Nutrition

5460 Hits

Sunday, 01 September 2013

KEEP GOING...

Valerie Hendricks

Quotes

3413 Hits

Saturday, 31 August 2013

DON'T EVER GIVE UP

Valerie Hendricks

Recent Comments

Guest — Competition 2

Thanks! I needed this today Jen B Free to Lose

Saturday, 31 August 2013 05:58

Quotes

3904 Hits

Friday, 30 August 2013

Friday's Find

Valerie Hendricks

I don't know about you, but I prefer to work out OUTSIDE. For me, going for a long run down a country road surrounded by beautiful green fields and breathing in the crisp, fresh outside air is so much more enjoyable than the monotonous pace of the treadmill at the sweaty gym. I know that's not how everyone feels, but the following article gives some reasons why exercising outside is beneficial...what are you thoughts? Are you an indoor or an outdoor exerciser? Why Getting Outside is So Good for You by: Jen...

Exercise

4211 Hits

Thursday, 29 August 2013

Thursday's Thoughts on...OUR JOURNEY

Valerie Hendricks

Wow! I actually cringe every time I look at my “before” picture because it takes me right back to where I was 6 years ago; overweight and miserable . I was physically, mentally and emotionally spent. I didn’t enjoy life. I was tired. I stayed in my house as much as possible. I hated how I looked and felt, and I often vented that self-hatred on the people around me (I’m not a violent person, but I can get REAL cranky…and I was cranky A LOT!) Dianne was in the same predica...

Tags:

coconut coconut

Emotions

4065 Hits

Tuesday, 27 August 2013

Tuesday's Try It!

Valerie Hendricks

I really don't care for crunches. (I would say "hate," but I tell my kids that that's not a nice word...so I better not use it). I can do tons of crunches and it hurts while I'm doing it, but I never feel sore the next day (that is how I gauge the effectiveness of my workouts...if I'm sore the next day, I worked hard the day before...I find that I am sore a lot). So I am always on the lookout for good ab workouts that do NOT include crunches, but still make me a little sore...I found this one on Pinterest, and ...

Exercise

4585 Hits

Sunday, 25 August 2013

Persistance

Valerie Hendricks

Quotes

3829 Hits

Saturday, 24 August 2013

MAKE SMALL CHANGES

Valerie Hendricks

Quotes

3288 Hits

Thursday, 22 August 2013

Thursday's Thoughts on...LIFETIME WELLNESS CHALLENGE!

Valerie Hendricks

Thursday's Thoughts on...LIFETIME WELLNESS CHALLENGE!

Dianne and I are frequently asked, "What is Lifetime Wellness Challenge?" You may be surprised to know that this is a hard question for us to answer...It's not that we don't know what it is. The hard part is explaining to someone in 60 seconds or less everything that Lifetime Wellness Challenge is...so, for the sake of site visitors or those who are considering participating in a challenge, here it is in a nutshell (kind of)! Lifetime Wellness Challenge is an 8-week team competition designed to help people crea...

Recent Comments

Guest — Jani Judge

I am trying to register for the Mini Challenge but when I click on the link from the blog it takes me to a different page and when... Read More

Tuesday, 12 November 2013 12:17

Guest — Valerie

Jani,I'm not sure why the form isn't working. It works when I click on it. Which browser are you using? I will check into this ... Read More

Tuesday, 12 November 2013 16:05

Motivate Me!

3720 Hits

Sunday, 18 August 2013

GET OUT OF YOUR COMFORT ZONE

Valerie Hendricks

Quotes

3159 Hits

Saturday, 17 August 2013

Weight is just a Number

Valerie Hendricks

Quotes

3417 Hits

Friday, 16 August 2013

Friday's FIND

Valerie Hendricks

Do you ever get tired of endless meals of grilled chicken and spinach salads? The following "find" is a good article from coachcalorie.com about how to enjoy the occasional indulgence and still live a healthy lifestyle... HOW TO LOVE FOOD AND STILL BE FIT Written by Deanna Schober Are you a foodie? Do you struggle with how to continue your love affair with food and still be healthy and fit? As a self-proclaimed foodie, I have wondered the same thing over the years through my fitness journey. Do I really have to give up trying new a...

Nutrition

3934 Hits

Thursday, 15 August 2013

Thursday's Thoughts on...ELIMINATING TEMPTATION

Valerie Hendricks

Thursday's Thoughts on...ELIMINATING TEMPTATION

HAVING good food = EATING good food! This may seem like a no-brainer, but sometimes it is so hard to put into practice. If you're anything like me, you probably have a million excuses why you need to keep "a few" things around the house. Some of mine are...I keep the Goldfish crackers for my kids (yeah right, I'm the one who can mindlessly devour a bag of these in one sitting). I need the Fruit Snacks for quick portable snacks when I'm on the go (OR "these are FRUIT snacks, they must be healthy...maybe I'll have ...

Exercise

3772 Hits

Tuesday, 13 August 2013

Tuesday's Try It!

Valerie Hendricks

Don't you hate it when you take the time to pick out what you thought were crisp, delicious apples only to get home and realize...they are gross? Either the skin is too thick or the insides are mushy or tasteless. This is the answer to, "what the heck am I gonna do with these nasty things?" For some reason, once they are sliced really thin and soaked in fruit juice, the thick skin and mushy insides aren't as big of a deal. My kids LOVE it when I take the time to make these...and they make a quick addition to a lacklust...

Recent Comments

Guest — Competition 1

So did it work then with orange juice and lemon concentrate? Cause I don't always have oranges or lemons on hand!

Tuesday, 13 August 2013 11:31

Guest — Valerie

YES! It works great with the juices! - Valerie

Tuesday, 13 August 2013 18:23

Nutrition

5321 Hits

Sunday, 11 August 2013

Fit is a lifestyle...

Valerie Hendricks

Quotes

3309 Hits

Sunday, 11 August 2013

Make the rest of your life...the Best

Valerie Hendricks

Quotes

3535 Hits

Saturday, 10 August 2013

Skip the Diet...Just Eat Healthy

Valerie Hendricks

Nutrition

3514 Hits

Sunday, 04 August 2013

Today is YOUR day...make a change!

Valerie Hendricks

Quotes

3293 Hits

Saturday, 03 August 2013

WORK...even if you don't feel like it!

Valerie Hendricks

Quotes

3206 Hits

Friday, 02 August 2013

FRIDAY'S FIND

Valerie Hendricks

Shoes are vital to enjoying your daily exercise! Are you wearing the right ones? Image found at Greatist.com

Recent Comments

Guest — michelle

so true to have great shoes! best habit to have is to buy a pair and wear them in the house to make sure they feel good. i just m... Read More

Friday, 02 August 2013 05:55

Exercise

4227 Hits

Thursday, 01 August 2013

Thursday's Thoughts on...Shortcuts!

Valerie Hendricks

I’m a little bit of a control freak (shhhh…don’t tell anyone I actually admitted to that). I like things done HOW I want them to be done and most importantly WHEN I think they should be done…you know, the right way!! Because I am fairly busy and often feel overwhelmed with everything that needs to get done, I’m ALWAYS on the lookout for shortcuts. That’s why I own a crockpot, a microwave and a rice cooker and rarely use my oven. My hair is almost always in a ponytail. (...

Exercise

4142 Hits

Tuesday, 30 July 2013

TUESDAY'S TRY IT!

Valerie Hendricks

"Are YOU man enough? " Our Tuesday's Try It is generally about something that we have already tried and liked and want to share with you. This weeks is a little different. This is something that we are planning to try and we are so incredibly excited (and a little bit scared). During our last challenge, one of our participants introduced us to an event that he is the director of. The event is called MAN GAMES . He invited us to put together a team an...

Exercise

4017 Hits

Sunday, 28 July 2013

You are worth your time and effort!

Valerie Hendricks

(click image to see source)

Quotes

2846 Hits

Saturday, 27 July 2013

Change Yourself...

Valerie Hendricks

Quotes

2731 Hits

Friday, 26 July 2013

YOU CAN DO THIS!

Valerie Hendricks

Quotes

3078 Hits

Thursday, 25 July 2013

Hey, sometimes it makes a difference!

Valerie Hendricks

Quotes

2562 Hits

Wednesday, 24 July 2013

Be disciplined...reach your goals!

Valerie Hendricks

Quotes

2548 Hits

Tuesday, 23 July 2013

Every day is another opportunity to LIVE!

Valerie Hendricks

Every day is another opportunity to LIVE!

Quotes

2517 Hits

Monday, 22 July 2013

Just say "NO" to diets!

Valerie Hendricks

It's a good thing that Lifetime Wellness Challenge is NOT a diet! www.facebook.com/auntyacid

Quotes

2645 Hits

Sunday, 21 July 2013

Choices...

Valerie Hendricks

Quotes

2917 Hits

Saturday, 20 July 2013

Eat to be Happy!

Valerie Hendricks

“Eating crappy food isn't a reward -- it's a punishment.” -Drew Carey

Quotes

2733 Hits

Friday, 19 July 2013

Be Happy!

Valerie Hendricks

Quotes

2903 Hits

Wednesday, 17 July 2013

FINAL RESULTS

Valerie Hendricks

YOU DID IT!! Good job! We are completely blown away by the hard work and dedication that each of you has put into creating healthy habits and improving your health over the past 8 weeks!! It is truly amazing what you have achieved because of your determination to live a healthier lifestyle. The FINAL RESULTS are posted, and we want to congratulate the winners on a job well done! Don't forget that whether or not your team came out on top, if you gave this challenge your best effort, YOU ARE A WINNER! &...

Uncategorised

3628 Hits

Tuesday, 16 July 2013

TUESDAY'S TRY IT

Valerie Hendricks

Super Simple Snack Ideas... Raw Apple Snack http://www.letstalkfitness.com/raw-apple-snack Skinny Shake http://www.justapinch.com/recipes/drink/non-alcoholic-drink/skinny-shake.html German Chocolate Fudge Bites http://chocolatecoveredkatie.com/2012/02/08/german-chocolate-fudge-bites/ Low Fat Chocolate Chip Zucchini Bread http://www.skinnytaste.com/2011/07/low-fat-chocolate-chip-zucchini-bread.html?m=1

Nutrition

3682 Hits

Sunday, 14 July 2013

What Matters...

Valerie Hendricks

Quotes

3206 Hits

Saturday, 13 July 2013

Be strong...and DON'T GIVE UP!

Valerie Hendricks

Quotes

3175 Hits

Friday, 12 July 2013

FRIDAY FLASHBACK

Valerie Hendricks

I highly recommend reading this book. It was very eye-opening in terms of the "food" we purchase. It's basic, common-sense and easy to read. We often hear that we should avoid processed foods and eat more whole foods. So what do they mean by processed? I found this article and thought it was informative and worth sharing. What are processed foods? Another site, FitNut explained whole food as, "Whole foods are foods that are unprocessed and unrefined, or processed and refined as little...

Nutrition

3443 Hits

Thursday, 11 July 2013

THURSDAY'S THOUGHTS ON...THE JOURNEY

Valerie Hendricks

Healthful living is not a destination. It is a journey. You don't wake up one morning and think, "Wow, it looks like I've made it! I've reached my goal weight, so now I can stop working so hard. Forget exercise, and bring on the butter...and sugar...and donuts...and monster cookies...and Butterfingers...and LemonHeads...(oh wait, I got distracted)." The journey to a life of health and happiness is something you have to work for every single day. When you submit your points for the last time on Monday...IT'S ...

Emotions

3129 Hits

Sunday, 07 July 2013

Don't be afraid to try

Valerie Hendricks

Quotes

2926 Hits

Saturday, 06 July 2013

Get out of the program!

Valerie Hendricks

Exercise

3260 Hits

Friday, 05 July 2013

FRIDAY'S FIND

Valerie Hendricks

Do you have trouble with overeating? Are you beating yourself up because you feel like you have no willpower? You might appreciate the following article I found at CleanandDelicious.com. 6 Reasons You May Be Overeating (Hint: It Isn’t Lack Of Willpower) by:Dani Spies (May 9, 2013) Overeating is an interesting topic. Many people think they overeat simply because they have no discipline or willpower. I want to suggest that overeating has nothing to do with these things. As a matter of fact, overeating is not a proble...

Nutrition

3698 Hits

Thursday, 04 July 2013

Thursday's Thoughts on…FREEDOM

Valerie Hendricks

I am so grateful for the freedoms I enjoy because I am blessed to live in this amazing country. Thank you to all who serve in the military and risk your lives to defend these freedoms! HAPPY INDEPENDENCE DAY!! (and be safe) - Valerie

Quotes

2940 Hits

Tuesday, 02 July 2013

Tuesday's WARNING!!

Valerie Hendricks

I wanted to take a minute and give you a "heads up" on what is going to happen in 2 weeks...This challenge will be over, and if you are anything like me, you are probably getting to the point where you are counting down the days (maybe even the hours) until you are FREE from veggie counting, water measuring, points tracking, sweets depriving, teammate contacting (hopefully not this one!!), etc. Believe me, we know that this can start to feel overwhelming and time consuming, especially amidst your busy summer schedules. You ma...

Emotions

2696 Hits

Sunday, 30 June 2013

Are You Happy??

Valerie Hendricks

Quotes

3046 Hits

Saturday, 29 June 2013

Take Responsiblity for your Health

Valerie Hendricks

Quotes

3081 Hits

Friday, 28 June 2013

Friday's FIND

Valerie Hendricks

I found the following post from RaiseHealthyEaters.com very interesting, and it goes right along with my post from yesterday! You have to scroll down through the post to get to this part, but I definitely think it's worth the trouble! ...How I eat A new mom friend of mine recently told me she notices that I eat foods like cake and pizza (at Big A’s kindergarten promotion party). I think this surprises her because I’m a dietitian. This got me thinking about how I eat and the road it has taken to get me here. When I firs...

Nutrition

3630 Hits

Thursday, 27 June 2013

Thursday's Thoughts on...FOOD RESTRICTIONS!

Valerie Hendricks

Thursday's Thoughts on...FOOD RESTRICTIONS!

A few months ago, my 5 year old would ask me several times a day, "Mom, is this candy (or whatever he was wanting to eat) bad?" Or he would say, "Mom, I'm going to drink water instead of juice because it's good for me." It started me thinking about how I really want my kids to have a healthy relationship with food, and that I don't want my issues with food to project themselves on to them. I tried to remember if I tell my kids that some food is "bad", and I really can't remember using those words. That being said, I'm pr...

Recent Comments

Guest — Valerie

I can't wait to hear your thoughts!! - Valerie

Thursday, 27 June 2013 07:36

Guest — Valerie

Thanks Sarah!! I wish it wasn't such a struggle, but it's nice to know I'm not alone in it!! - Valerie

Thursday, 27 June 2013 07:34

Guest — Competition 1

Thank you Valerie for being so honest and sharing your true self with us. To be honest I can see myself in your story as well, and... Read More

Thursday, 27 June 2013 05:50

Nutrition

3805 Hits

Sunday, 23 June 2013

Take the first step...

Valerie Hendricks

Quotes

2875 Hits

Saturday, 22 June 2013

Push Yourself!

Valerie Hendricks

Quotes

2808 Hits

Friday, 21 June 2013

FRIDAY'S FLASHBACK!

Valerie Hendricks

Recipe Review APPLE PIE BREAKFAST This review will be so much more effective (and dramatic) if you understand my relationship with oatmeal. It can be summed up in exactly 3 words…I HATE OATMEAL! There is just no way around it. I.HATE.OATMEAL…everything about it is completely repulsive and disgusting to me. I would venture to say that not only do I hate it…I LOATHE it. Just the thought of eating it makes me dry heave just a little. And, I really wish that this was just me being overly dramatic (okay, I be exaggerating A LITTLE, but honestly, not...

Recent Comments

Guest — Competition 1

Ha Ha! I can hardly wait to read your article to YOUR MOTHER!!!! Loved it! Have a great day Valerie! Love, Aunt Marjorie

Friday, 21 June 2013 04:55

Guest — Valerie

Ha ha!! I'm interested to see what she says!! She now knows how much we hated that goop! I'm not sure that even she likes it!!!... Read More

Monday, 24 June 2013 16:01

Recipes

3357 Hits

Thursday, 20 June 2013

Thursday's Thoughts on...MENU PLANNING

Valerie Hendricks

MENU PLANNING!!! This is something that I always INTEND to do...but more often than not, I either make the plan and don't follow through, or I just don't make the plan. However, when I bite the bullet and do it, I find there are a LOT of benefits! A few of those benefits are... 1- WE SAVE MONEY $$$ - Everyone loves to save money and when I'm not running to the grocery store every day for one or two items to piece together something edible for dinner, I'm not only saving on groceries, but gas as well. Plus, I NEVER make i...

Recent Comments

Guest — Competition 1

Loved this article! Even with 2 people in the house it works SO much better to have meals planned and not wait until the dreaded h... Read More

Thursday, 20 June 2013 03:54

Guest — Valerie

Agreed!!! It's so depressing to look up and realize it's 4:45 and there is no game plan for dinner...- Valerie

Monday, 24 June 2013 16:04

Nutrition

3567 Hits

Tuesday, 18 June 2013

TUESDAY'S TRIUMPH

Valerie Hendricks

You've made it halfway through the challenge, and Dianne and I have really enjoyed watching your progress these past four weeks. But we are especially excited THIS week because we get to see how your hard work equates into inches and pounds lost. I hope that some of you were pleasantly surprised as well by how much of you has "melted" away! As a group (158 participants), you have lost... 746 pounds and 418 inches I had to do the math several times because it just didn't seem possible that you could have lost so mu...

Exercise

3321 Hits

Sunday, 16 June 2013

Enjoy the moment!

Valerie Hendricks

Happy Father's Day to all of you amazing Dads! We hope you enjoy every minute of your special day!! - Valerie & Dianne

Quotes

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Saturday, 15 June 2013

Great Advice...

Valerie Hendricks

Quotes

3011 Hits

Friday, 14 June 2013

Friday's Find

Valerie Hendricks

Summer is here! FINALLY!! I don't know about you, but I LOVE to exercise outside. I like the fresh air and wide open spaces (and my favorite exercise is riding my bike, and that just simply MUST be done outside). I even prefer freezing my tushy off in the snow during the winter to a dread mill, but there is nothing quite like a morning bike ride in the crisp, clean, fresh summer air to get your day started right! I like to get my exercise done in the morning when it's still cool outside, but if you find yourself sweatin' it out in the summer he...

Exercise

3702 Hits

Thursday, 13 June 2013

Thursday's Thoughts on...WEIGHTS!

Valerie Hendricks

Ahhh, the weight room. We've all been there...and if you're anything like me, you probably felt a little intimidated by it. I mean, if you can just get past the slightly powerful scent of manly sweat and those ripped men creating that smell who are lifting ginormous weights (and grunting a LOT), you may be overwhelmed by all the contortionistic (not sure if that's even a word) machines, the barbells, the benches, the bars, the pulleys, the chains, the plates. It's practically a smorgasbord of heavy stuff that you use to tortur...

Exercise

3796 Hits

Sunday, 09 June 2013

Get to WORK...NOW!

Valerie Hendricks

Quotes

2728 Hits

Saturday, 08 June 2013

Clean It Up!

Valerie Hendricks

Quotes

3118 Hits

Friday, 07 June 2013

Friday's Flashback

Valerie Hendricks

FRUIT and VEGGIE SUCCESS! Depending on your current eating habits, you may be wondering, "How on earth am I going to fit in 5 fruits and vegetables every day?!?? AND try to make 3 of them veggies?". Well, here are a few suggestions that might help you out. **A typical serving size of fruits/vegetables is 1/2 cup, 1/4 cup if it's dried or 1 cup if we're talking about lettuces. At breakfast: Try adding sliced fruits into your cold or hot cereal, make a homemade fruit &/or spinach smoothie (use plain fat free or Greek to make it creamy...

Nutrition

3752 Hits

Thursday, 06 June 2013

Thursday's Thoughts on...CALORIES

Valerie Hendricks

Are all calories created equal? We know that weight loss is a matter of calories in vs. calories out. If you eat more calories than you burn, you will gain weight. If you burn more calories than you eat, you will lose weight. The problem is...it's just not that simple. The QUALITY of the calories makes a big difference. For example, are the 350 calories from a spinach salad the same as the 300 calories from a McDonald's cheeseburger? Of course not. The most obvious difference is the AMOUNT of foo...

Recent Comments

Guest — Valerie

THANKS Brooke!!

Thursday, 06 June 2013 16:02

Guest — Valerie

Was it the gassy part that gave me away??? And it's only lemonHEADS that cure me of all ailments...not drops...that's just blasph... Read More

Thursday, 06 June 2013 16:01

Guest — Brooke

LOVE THIS ARTICLE VALARIE!!!!!

Thursday, 06 June 2013 12:53

Nutrition

3575 Hits

Tuesday, 04 June 2013

Tuesday's "TRY IT!"

Valerie Hendricks

I was so impressed with all of the traveling snack ideas that you guys came up with for last week's Hot Topic!! You had some really GREAT ideas, so I thought I'd compile them here as a quick and easy reference for those fun summer vacations/road trips that you have planned in the next few months. These ideas are great for in the car or on the plane, but they would also work as snacks or meals at a hotel. The most important thing is to PLAN AHEAD and BE PREPARED! Some of your organizational ideas were: 1. &...

Nutrition

3987 Hits

Sunday, 02 June 2013

There are no "QUICK FIXES"

Valerie Hendricks

Lifetime Wellness Challenge promotes creating healthy habits that can last a LIFETIME! This is not an 8-week "diet."

Quotes

2881 Hits

Saturday, 01 June 2013

Change brings RESULTS!

Valerie Hendricks

Quotes

2921 Hits

Friday, 31 May 2013

Friday's FIND

Valerie Hendricks

The following article is a recent interesting Pinterest FIND!! You've probably heard a lot of these, but there were some that I hadn't thought of before. I really like #54. Point and Shoot - basically you use pictures of your meals as a food journal instead of writing it all down. That one seemed especially pertinant given that this week is the Food Journal week! #1. Get The Blues sounds a little wives tailish (ok, I know that's not a word), but hey, if eating on a blue plate helps me eat less, I'm game for g...

Exercise

3904 Hits

Thursday, 30 May 2013

Thursday's Thoughts on...TEAM WORK!

Valerie Hendricks

Every time I start a new challenge, I am so motivated. I tell myself how amazing this challenge is going to be. I'm going to count and stick to my calories every day. When I eat out, I will not be tempted by fries and soda. Every exercise session will be intense and I will finish only when I'm covered in sweat and so exhausted I can barely walk. I'm going to drink a gallon of water every day, and I'm going to do every single Tie-Breaker bonus just for the "fun" of it and to push myself a little further...THI...

Exercise

3720 Hits

Sunday, 26 May 2013

Your body is your home...take care of it!

Valerie Hendricks

Your body is your home...take care of it!

Quotes

3108 Hits

Saturday, 25 May 2013

Be a Winner - SHOW UP!

Valerie Hendricks

Quotes

3175 Hits

Friday, 24 May 2013

FRIDAY'S FLASHBACK

Valerie Hendricks

FRUITS AND VEGGIES Okay, so I may just be a little behind everyone else here, but thanks to Pinterest, I have recently learned some pretty interesting things in regards to washing and storing fresh fruits and veggies. So, I'm passing it on to you!! I know, I'm so thoughtful, right? ;) I try to eat a big salad every day for lunch in an attempt to get my veggies in EARLY. (If I don't get them in at lunchtime, I often find myself snarfing carrot or celery sticks at 8:55 pm, which I don't really like to ...

Recent Comments

Guest — Competition 2

I can vouch for the vinegar rinse for fresh berries -- it works like a charm. -Cora

Friday, 24 May 2013 05:22

Guest — Competition 3

I have been putting my whole salad in the jar, lettuce, cucumbers, tomatoes, celery, whatever. It does work great. I am eating s... Read More

Tuesday, 28 May 2013 09:27

Nutrition

3770 Hits

Thursday, 23 May 2013

Thursday's Thoughts on...CHANGE

Valerie Hendricks

The reason [crash diets] don't work has nothing to do with what's on the list of things to be done (or consumed). No, the reason they don't work is that they don't change habits, and habits are where our lives and careers and bodies are made." -Seth Godin (article found here ) A while back, I was helping to persuade someone to join this challenge, and she said, "well, how long is it?" I told her it was an 8 week challenge. She gasped and said, "I could NEVER do all of that for 8 weeks!" I re...

Emotions

3218 Hits

Tuesday, 21 May 2013

Tuesday's Try It

Valerie Hendricks

Pineapple Banana Sorbet I love sweets! A LOT! And for some completely crazy reason, I decided to participate in an "Eat Less Sugar" challenge for the entire month of May. Let me remind you that I have been "off challenge" for the last two weeks, and it has taken every bit of will power and determination that I possess to pass on the Mother's Day cakes and pies, birthday treats, movie candy, date night desserts, raspberry fritters and the frozen Butterfinger that calls my name from the freezer almost daily. &n...

Tags:

determination determination determination determination

Nutrition

4101 Hits

Wednesday, 01 May 2013

Thursday's Thoughts on...FIT MOMS!

Valerie Hendricks

My husband forward this article to me, and I really liked and appreciated the message...so I'm sharing it with you!! - Valerie Being a 'fit mom' doesn't mean I have to be a 'selfish mom' By Arianne Brown, ksl.com Contributor April 28th, 2013 @ 7:29pm Article found at ksl.com SALT LAKE CITY — I have read some articles lately referring to mothers who work out or take time to exercise as being somewhat "selfish." One article in particular referred to a mother who...

Exercise

3545 Hits

Saturday, 27 April 2013

Exercise Review - Abs

Valerie Hendricks

Last week Dianne and I tried out Level 1 of this Jillian Michaels 6 Week Six-Pack abs routine. The DVD includes two 30-minute workouts plus warm -ups and cool downs. You are supposed to start with Level 1 for three weeks and then advance to Level 2 when you are ready. Jillian's approach does not include a bunch of boring sit-ups. She leads you through two sets of a cardio circuit that tones your abs. I thought this was a very good way to mix up your core exercise routine. It was challenging, and I definitely "felt"...

Tags:

Last week Dianne Level 1

Exercise

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Saturday, 27 April 2013

Real Food Suggestions

Valerie Hendricks

Some of you may be wondering what exactly you can eat this week in order to earn your bonus points. Hopefully this list found here at www.whfoods.com helps you come up with some fabulous and delicious meals! Have a fantastic "real" week! Vegetables Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Cucumbers Eggplant Fennel Garlic Green beans Green peas Kale Leeks Mushrooms, crimini Mushrooms, shiitake Mustard greens Olives Onions Potatoes Romain...

Nutrition

4837 Hits

Saturday, 27 April 2013

Thursday's Thoughts on....Real Beauty

Valerie Hendricks

Ås I waited in line at the grocery store today, I perused the MANY magazine covers surrounding me. This week's "big news" seems to be focused on the Kardashian sisters. Apparently Khloe has lost 20 pounds and become the "sexy" sister, while Kim has packed on 65 pregnancy pounds and is depressed because her sister is so much hotter than she is. I scoffed at how ridiculous and silly this all seems. I mean, do you really think that Kim hates Khloe because Khloe lost weight while Kim, WHO IS PREGNANT, is gaining weight? &nbs...

Emotions

3462 Hits

Saturday, 27 April 2013

Are you stretching correctly?

Valerie Hendricks

I am not a very good stretcher. I think it takes too long and is kind of boring. People tell me all the time how unsafe it is to exercise without stretching first, but unless I'm doing a video that includes a warm up in the routine, I really don't do it. And when I collapse just inside my front door after a long run hoping to die, I am reminded, "Don't forget to stretch. Your muscles need it." At that point, all I want to do is take a hot shower and crawl into bed for about 5 hours. So, imagine my delig...

Exercise

7502 Hits

Monday, 05 January 2015

Holiday weight loss!!

Valerie Hendricks

Holly just finished our Holiday Mini Challenge and not only did she maintain her weight during the Christmas season of parties, food and excess - she LOST WEIGHT!! That's pretty amazing and we feel so lucky to be a small part of her success. She is back for the New Year New You Challenge that's starting today and we're excited to watch her continue to eat right, exercise and achieve her weight loss goals!! Having a guideline, (the Lifetime Wellness Challenge habits), extra accountability (earning points) and suppo...

Motivate Me!

3239 Hits

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