Weekly Challenge #1

I have decided to change the daily challenge to a weekly challenge. I think it will be more effective. This way you really have a chance to focus on the information and I have time to elaborate on the details. You will still have something to work on everyday, but you will work on it all week.



Let us begin...



Your first weekly challenge doesn't have a lot to do with nutrition or exercise, but will indirectly help you reach your fitness goals.



Think about your "TO DO LIST". I am talking about the l-o-n-g list that has all those unfinished projects you have been meaning to do. It is the list that seems a bit overwhelming.



But... don't get overwhelmed. I want you to pick just one or two items off this list. I will be working on finishing a scarf I started making 3 weeks ago, and organizing the pile of "stuff" that is tucked in the corner of my bedroom. Your project can be as simple as sending a thank you note, returning a phone call, cleaning your junk drawer, sewing a button on your shirt...whatever it is you need to get done.



Be realistic and only choose things off this list that you truly have time to do this week. If you know you only have 20 minutes a day to devote to your list, then don't pick a project that will take you 5 hours to complete. The project you choose to start working on needs to be completed within 7 days.



Why are we doing this?



2 reasons-



1. For that sense of accomplishment that feels so good! This feeling is motivating.



2. We all have clutter in our lives. Your clutter may be emotional, physical, mental or spiritual. This clutter holds us back. As you clear out some of this clutter you will be able to focus more on your health.



I am famous for starting new projects, working on them for a few days, getting sidetracked, only to never go back. I then will make a new "TO DO" list, put way too much on it, and end up in the same place I started...with lots of undone stuff. It drives me crazy and stresses me out, but I continue to do it. I now have a rule that I can't start a new project until I have finished my current one. In the end I actually get more done. I may only have 2 or 3 finished projects but that is so much better than 10 undone projects.

I have a feeling I am not alone in this battle. If you can relate please join me in the quest to be more productive!

“The key is not to prioritize what's on your schedule, but to schedule your priorities.”

-Stephen R. Covey

Feel free to share your list and how it goes this week.

Remaining Enthusiastic...

Weight loss can be a bumpy road. Especially if you are one who uses food to sooth your sorrows. It is necessary to remain enthusiastic about your goals. Even more, it is important to remain enthusiastic about your day to day life. The power of a positive attitude will go miles in terms of reaching your ultimate goals.

I really like these quotes-

"Enthusiasm is the yeast that makes your hope rise to the stars...the sparkle in your eye...the swing in your gait, the grip in your hand, the irresistible surge of your will, and your energy to execute your ideas. Enthusiasts are fighters. They have fortitude. They have staying qualities." ~Henry Ford

Businessman Charles M. Schwab- “A person can succeed at anything for which there is enthusiasm.”

So today as you face your challenges make it a goal to do so without complaining. Be a fighter!

To help you out here is a fantastic recipe to remind you that healthy eating can taste delicious...

Wild Rice Soup

prep: 20 min total:40

Adapted from Betty Crocker Cookbook

2 med stalks celery, sliced (1 cup)

1 med carrot, coarsely shredded (1 cup) I dice my carrots

1 med onion, chopped (1/2 cup) I use red/purple onions because I like the flavor

1 small green bell pepper, chopped (1/2 cup)

3 TBSP flour

1/4 tsp pepper

1 pouch (from 10-ounce package) frozen cooked wild rice (1 1/4 cups) You can use any kind of wild rice you want. Just cook the rice before you put it in the soup.

1 cup water

1 can (10.5 ounces) reduced sodium chicken broth

1 cup fat-free half-and-half

1/3 cup silvered almonds, toasted I used sunflower seeds because I had them on hand

1/4 cup chopped fresh parsley

1. Spray 3-quart saucepan with cooking spray and heat over medium-high heat. Cook celery, carrot, onion and bell pepper in the spray about 4 minutes, stir occasionally, until tender.

2. Stir in flour and pepper. Stir in wild rice, water and broth. Heat to boiling; reduce heat to low. Cover and simmer 15 minutes, stirring occasionally.

3. Stir in fat free half-and-half, almonds and parsley. Heat just until hot (do not boil or soup may curdle).

Makes 3 servings (1 1/2 cups each).

About 245 calories per serving

Goal Setting: A Strong Support System

If you have not yet read the post about Planning For Success please click here. This entry is the 2nd step in our goal setting process.

Once you have decided upon a goal, gone through the process of asking “why”, and feel you truly know the reason you are embarking on this health journey it is time to set up a strong support system. We live in a fast paced world. To keep up you cannot think you can do it alone.


Think of a world class boxer or wrestler. Or maybe an Olympic runner. For a moment they may have to compete on their own, but waiting for them in the corner of the ring or at the finish line you will find coaches, friends and fans cheering them on. Even they don’t go it alone. And neither should you.

Yes ultimately it is up to you to see that you reach your goal, but your support system is going to be the strong foundation that helps you avoid crumbling when things get tough.


Who will be your cheerleader?
Who will keep you on your toes?
Who will be your example and knowledge source?
Who will be your inspiration?
Who will try to sabotage your progress? And how will you get around this?
Who will be your buddy?

I know we are not discussing rocket science here, but often this is a step we forget to include in our goal setting process. Or we don't take seriously those we pick for each role. So before you proceed be sure to answer these questions honestly. And make sure each of these people know what role you need them to play. In particular pay attention to who you pick as the one to keep you on your toes. There is a reason people fork out mucho bucks for a personal trainer...they need someone to kick their butts because they won't do it on their own. Sometimes your family members and closest friends may not be the best fit. Be honest with yourself. What is it going to take?

~PCFitness

If opportunity doesn't knock, build a door. ~Milton Berle

Continuation from Previous Post...

If you haven't read the previous post click here before continuing with this one...

If you click on the download link the document will pull up in a pdf. You can also click directly on the title Weight Loss Motivation 101 and then click on the Download to PDF button on the right side of the page. It will be much easier to read and you can save it to your computer if you like. The document goes into more detail about goal setting. The information is awesome!


Weight Loss Motivation 101

Planning for Success!

Goal Setting Part I:

As the New Year begins many of us will set resolutions to be healthier this year. Even if it is not one of your New Year's Resolutions it probably is something you think about often. And it is probably not the first time you have set this said goal. In fact it is probably the goal you set every Sunday night only to fall short just a few days later. Am I on the right track? When it comes to goal setting there are a few things you can do to make your goals more realistic. It is all about planning for success.

First, you obviously have to set your goal. Before you decide on a goal to drop lots of weight so that you can look like a supermodel at your high school graduation lets talk about setting a goal that is both ambitious and attainable. Not that I am implying you can't look like a supermodel:). I am talking about the kind of goal that you can stick to for more than a few weeks, even 6 months. Lets talk about goals that will create permanent lifestyle changes.

Before going any further, get yourself a notebook where you can write all your goals down. A place where you can journal your feelings and thoughts, track your food and exercise and monitor your progress. Go ahead and decorate it with motivating pictures and thoughts, make it your own.


Next pick up your pen or pencil and write down your long-term goal. After figuring out your ultimate goal I want you to now answer the question why? Why this goal? Do this until you have found the underlying reason you want to reach your goal. You may discover the reason quickly, or it may take some deep soul searching.

Now analyze your goal even further. Here are a few things to think about...

Is your goal Specific?

What about Challenging?

Is your goal Measureable?

If your goal is a long-term goal have you figured out Short-term goals to keep you motivated through the journey?

If you need to, go back and adjust your goal a bit so that you can answer yes to all the above questions.

I want you to take time to get your goals together before you go any further in the process. Take time to really think about what you want to gain from all this effort. And don't be afraid to dream big. You will have to reach those big goals with baby steps, but if you plan for success you will find it. I came across a quote that I feel applies perfectly in this situation..."Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be."

The road to better health be it weight loss, running a marathon or anything inbetween is often daunting. The journey will be a challenge both emotionally and physically. Don't go into it with a light hearted attitude. Taking your health serious is one of the greatest gifts you can give yourself and those around you. I will hop off my soap box for the day. But I will be back to continue Part II...Creating a Support System.