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February 22nd, 2012
When it comes to your digestive system, the quality of what goes in determines the quality of what comes out. The toilet gives you feedback everytime you feel the urge.
If you have magazines in the bathroom to keep you company while trying to eliminate waste products from your system, your diet needs an adjustment.
If you produce little pebbles or giant rocks, your diet needs an adjustment.
If the odor from your effort causes you to wait until you get home to do the deed, your diet needs an adjustment.
There’s no hiding from reality when it comes to poop. If your diet is great, the end result is a beautiful “S” shaped fluffy floater that effortlessly finds it’s way into your toilet twice a day. If your diet is poor, the end result is a difficult to produce, stinky sinker that smells up your bathroom once or twice a week. Maybe you’re somewhere in between.
Strive for the fluffy floater by increasing your intake of water, fruits, veggies, beans, etc… You know how to do it. Come on, your long-term health depends on it.
Tags: choices, feedback, habits, health
Posted in February Challenge, feedback, health, Wake Up | No Comments »
February 15th, 2012
My parents raised me a set of rules that I’ve passed on to my children. They’re the rules of success, namely, treat everyone with respect, do your best, and do the right thing just because it’s the right thing to do. My kids repeat them every night as part of their bedtime routine and we’ve had numerous discussions about them over the years. I think they make for a great foundation. However, maybe there should be a fourth rule: Expect the unexpected.
I think we’d all agree that life can be unfair, that bad things happen to good people. Adversity crosses all of our paths from time to time. I’ve learned that working through those challenges can lead to happiness. When you set a goal and work really hard to achieve it, overcoming some obstacles along the way, the sense of accomplishment is huge and it can fill you with joy.
So respect everyone, do your best, do the right thing, and expect the unexpected. The end result will include both success and happiness.
Tags: adversity, happiness, kids, life, parenting, success
Posted in adversity, parenting, perspective | No Comments »
February 8th, 2012
When you choose to take great care of yourself, when you choose to live in a fit body, everything else in life is easier. The February Challenge is 28 days of challenging the status quo. It’s 28 days of challenging your habits.
Just a week into the Challenge and I can feel a difference. Sometimes it takes less time than you might think to reap the benefits of hard work. One focused month can change your life…try! You’re worth it!!
Tags: change, choices, fitness, habits, health, motivation
Posted in February Challenge, fitness, health, passion | No Comments »
February 5th, 2012
On the average day, how many calories do you burn? How many calories do you burn, just getting through your day without any “extra” exercise? Do you know the answer or are you guessing?
Very few of us can throw out an accurate number. There are plenty of formulas that will give you an idea, which helps, but they’re based on the “average” person. The calories you burn depend on a variety of factors including, age, weight, muscle mass, lifestyle, energy level, metabolism, height, and gender. And that’s before adding in aerobic exercise! Most of those factors are constantly changing, making it even more difficult to figure out how many calories your body burns in a typical day.
That’s why the weight loss rule in the February Challenge, Rule 5, uses a range (Women 1200-1600, Men 1800-2200). Ideally if you pick the right number within the range, you will lose a pound a week. However, if you’re 5’2″, 130lbs, and have a slow metabolism, you might not lose a pound a week, even if you choose 1200 calories per day. The bottom end is too high. On the other hand, if you’re 6’6″, 240 lbs, and have a high metabolism, you might lose 2 pounds/week even if you choose 2200 calories. For a big guy with a lot of muscle mass, the top end is too low.
Frustrating, right? That’s another reason why it’s so important to keep a food journal when you’re trying to lose weight. Over time, it can help you figure out your “number”.
Try not to feel bad. Your body is a machine. Some machines are super efficient, burning less fuel, like a Prius. Others have giant engines with a lot of muscle, burning tons of fuel, like an SUV. Maybe you’d rather be an SUV than a Prius but think about it for a minute. Needing more fuel means a bigger grocery bill. It also means more wear and tear on your digestive system. The only benefit to a high metabolism is that you get to spend more time eating.
Maybe it’s time to give up our love affair with food…it’s an obsession that too often keeps us from becoming our best selves.
Tags: attitude, health, life, perspective
Posted in February Challenge, health, perspective | No Comments »
February 1st, 2012
Details and posts will show up on this blog. Or you can play along on Facebook http://www.facebook.com/februarychallenge
Tags: change, choices, Confidence, fitness, habits, health, motivation
Posted in Confidence, February Challenge, fitness, health, motivation | No Comments »
January 31st, 2012
Thirteen years ago I got together with some friends on February 1st, vowing to undo the effects of a glutinous holiday season. We challenged each other to four weeks, just 28 days of discipline. I don’t remember the original rules but I remember that it worked. It motivated us. We supported each other, losing weight and establishing some better habits.
The February Challenge became an annual event because none of us are particularily disciplined from Thanksgiving to the end of the year. By February we’re eager to get back on track. Plus the month is exactly 28 days and it’s the coldest month of the year. Why not make the most of it?
If you’d like to join us, just pick from the list of goals below and add comments throughout the month about what’s working and what’s not working. This year there are 5 goals/rules. You need to commit to at least 3 of them.
2012 Rules:
1. One hour of exercise 5 days/week: This includes walking, weight training, fitness classes, snow shoeing, etc… Basically anything that gets your heart rate up. The goal is 5 total hours/week.
2. Eight servings of fruits/veggies each day: A serving is 1/2 cup. That means most fruits are two servings. Bananas, apples, pears, oranges, mangos…they’re two servings. Smaller fruits are one serving. Plums, pluots, clementines, apricots. This rule should be easy for you. If not, try it for a month. You’ll feel better.
3. Mindful eating: No eating while watching TV, driving, reading, studying, facebooking, etc… When you eat, it’s about the food.
4. No fried anything: Give up fried food for one month, that includes chips. Just do it.
5. Weight loss rules: Journal everything! Count calories. For women – 1200 to 1600/day
For men – 1800-2200/day
There are 29 days in February this year so you have a free day. Maybe you want to skip Valentine’s Day or the Super Bowl; maybe you have a birthday. Use it anytime during the month.
You can find the February Challenge on facebook. I will also keep you posted here. I hope you join us and I promise it won’t land you on any list. You won’t get solicited for anything either. It’s for your health, nothing but your health.
Which rules are you choosing?
Tags: change, choices, fitness, friends, habits, health, motivation
Posted in February Challenge, fitness, health, motivation | No Comments »
January 18th, 2012
I de-cluttered and organized my house during the first two weeks of January. In the process I got rid of a lot of “stuff” including piles of paper. It felt great. But I’ve been in this position before and my old habits seem to creep back in, destroying all the hard work. I resolved to make this year different.
A very organized friend suggested I get a timer and spend 15 minutes a day keeping my house in shape. She suggested I enlist my kids in the effort. So last week I tried that. “Come on boys, just 15 minutes,” I said.
Wow! This is a brilliant idea. 15 minutes goes by super fast and my kids love the timer. Of course, as soon as it dings, they’re done. However, they can accomplish a lot in 15 minutes with just the tiniest bit of direction. This works so well that we only have to do it five days a week. Seriously, the three of us, working together and presto! I’m organized and my house will be clean forever!!
So try it. Add a little “Timer Time” to your life and let me know how it turns out.
Tags: attitude, change, habits, kids, lifestyle, success
Posted in February Challenge, motivation, parenting, Wake Up | No Comments »
January 11th, 2012
Seriously! All I’ve ever needed is a timer? Once the clutter is gone;once the stuff has been taken to Goodwill, apparently 15 minutes a day with the help of your kids will keep it that way, FOREVER!
Just set the timer and go! At least that’s what Mary says. We’re going to give it a try at my house.
Tags: change, friendship, habits, kids, success
Posted in February Challenge, friendship, vision | No Comments »
January 4th, 2012
I feel lucky to start the New Year in Colorado Springs, climbing The Incline with old friends. The steps go one mile up at a 45 degree angle, plus you’re climbing with the added challenge of altitude! The reward is the view and the accomplishment. So step out of your comfort zone this year and climb uphill. Challenge yourself like you’ve never challenged yourself before. One step at a time, with confidence, stopping along the way to re-group, and trying again and again. At the top, you’ll find happiness.
If you need some motivation, join the February Challenge on Facebook (http://www.facebook.com/februarychallenge). It’s a year long event this year, for the first time. And January is about organization. Let’s get rid of the “stuff” that keeps us from life.
Happy New Year!!
Tags: change, Confidence, friends, happiness, life, nature, perspective
Posted in Confidence, February Challenge, friendship, perspective, TriandTriAgain.com, Wake Up | No Comments »
December 28th, 2011
This is the last Wednesday of 2011, another year in the history books. When I was in college I had a professor who said that World History is our country’s homework. If we learn from it, our future will be better. If we don’t, we’ll suffer the fate of the Roman Empire and crumble. He wanted us to appreciate the significance of his class.
In a similar same way, the history of your life is important to your success. 2011 is now part of your history book. It’s the homework that should make tomorrow better. What did you learn? How would you rank this year compared to others? Best yet? Worst ever? Rollercoaster ride?
I think it’s cool when magazines do a “year in review” issue and we can look back at the best and worst of the past year. What events would make your personal “year in review”? What do you want to remember forever? What do you want to do better next year? I always take this week to look at the year I just lived. I make a top ten list of mistakes and accomplishments and then choose one thing to change, one thing that I resolve (yes, as in New Year’s Resolution) to do better next year.
Come on!! It’s your life! You define you. What did you learn from 2011?
Tags: attitude, change, happiness, life, perspective, tradition
Posted in perspective, vision, Wake Up | No Comments »
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