OUR ISA FAMILY!!
11/19/2009
Motivational Time
One of my all time favorite quotes:
"Now I am the voice.
I will lead, not follow.
I will believe, not doubt.
I will create, not destroy.
I am a force for good.
I am a leader.
Defy the odds!
Set a new standard!
Step it up!"
- Tony Robbins -
I will lead, not follow.
I will believe, not doubt.
I will create, not destroy.
I am a force for good.
I am a leader.
Defy the odds!
Set a new standard!
Step it up!"
- Tony Robbins -
Workout Tip Wednesday
Thank you "Trainer Momma" for today's Workout Wednesday Tip. If you haven't seen this woman's blog you need to check it out! She is amazing!
Tricep Workout Part 1:
Tricep Dips
Objective:
To tone and build strength in the triceps.
Equipment:
A chair or bench of some sort.
Starting Position:
Face away from the bench, and place your hands on it behind you, knuckles foward. Your hands should be just on either side of your hips.
Your feet are straight out in front of you with the toes up and legs straight.
Hips MUST be touching bench.
Movement:
Bend elbows straight back and lower yourself until your arms are at or near 90 degrees.
Too hard?:
Bring your feet in and bend your legs.
If you are just starting and 90 degrees with the elbows is too hard, bring your feet in and bend your knees even more. Try another dip. If 90 degrees is too difficult, then go down as far down as you can.
Trainer Momma Tips:
The tempo here is important. Go down in 2 seconds, hold for one second on the bottom, then up in 2 seconds. This is called a 2/1/2 count. This is a good, steady pace.
The farther out your feet are, the more difficult it is.
HIPS MUST BE TOUCHING THE BENCH AT ALL TIMES. I can't say this enough. It is common to let your hips drift forward. Correct it, correct it again, then correct it again. This puts a terrible torque on the shoulders and is bad form. Save the shoulders!
Cheater, Cheater:
Elbows must bend straight back, tuck them in! Do not let them flair out to the sides. If you can't help it, then bring the feet in a few more inches.
Go slow, don't take these too fast.
Workout Ideas:
Do 10-30 reps, then repeat 2- 3 times.
Do 15 reps, then hold at the bottom for 10 seconds, then push up to finish. Do 2 to 3 sets of these.
8,6,4,2: Do 8 dips, then hold at the bottom for 8 seconds. Do 6 dips, then hold at the bottom for 6 seconds. Do 4 dips, then hold at the bottom for 4 seconds. Do 2 dips, then hold at the bottom for 2 seconds. YOU ROCK!
Take It Up a Notch:
Raise the feet: Put your feet on another chair, bench, or better yet -- a stability ball -- to do your sets. Yowsers!
Raise one foot: Lift one foot for 10-15 reps, then the other foot for 10-15 reps. Repeat set 2-3 times. You wild woman, you! :)
Tricep Workout Part 1: Tricep Dips
So, you are waving goodbye to a good friend after a lovely lunch, but you notice that the flab under your arm is doing more waving than your hand. Not pretty.
Let's work on the muscles that every woman needs to focus on: the triceps, the group of muscles on the backside of the arms.
So here we go with an oldie, but goodie:
Let's work on the muscles that every woman needs to focus on: the triceps, the group of muscles on the backside of the arms.
So here we go with an oldie, but goodie:
Tricep Workout Part 1:
Tricep Dips
Objective:
To tone and build strength in the triceps.
Equipment:
A chair or bench of some sort.
Starting Position:
Face away from the bench, and place your hands on it behind you, knuckles foward. Your hands should be just on either side of your hips.
Your feet are straight out in front of you with the toes up and legs straight.
Hips MUST be touching bench.
 |
| From November 2009 |
Bend elbows straight back and lower yourself until your arms are at or near 90 degrees.
 |
| From November 2009 |
Bring your feet in and bend your legs.
If you are just starting and 90 degrees with the elbows is too hard, bring your feet in and bend your knees even more. Try another dip. If 90 degrees is too difficult, then go down as far down as you can.
 |
| From Collages |
The tempo here is important. Go down in 2 seconds, hold for one second on the bottom, then up in 2 seconds. This is called a 2/1/2 count. This is a good, steady pace.
The farther out your feet are, the more difficult it is.
HIPS MUST BE TOUCHING THE BENCH AT ALL TIMES. I can't say this enough. It is common to let your hips drift forward. Correct it, correct it again, then correct it again. This puts a terrible torque on the shoulders and is bad form. Save the shoulders!
 |
| From November 2009 |
Elbows must bend straight back, tuck them in! Do not let them flair out to the sides. If you can't help it, then bring the feet in a few more inches.
 |
| From Collages |
Go slow, don't take these too fast.
Workout Ideas:
Do 10-30 reps, then repeat 2- 3 times.
Do 15 reps, then hold at the bottom for 10 seconds, then push up to finish. Do 2 to 3 sets of these.
8,6,4,2: Do 8 dips, then hold at the bottom for 8 seconds. Do 6 dips, then hold at the bottom for 6 seconds. Do 4 dips, then hold at the bottom for 4 seconds. Do 2 dips, then hold at the bottom for 2 seconds. YOU ROCK!
Take It Up a Notch:
Raise the feet: Put your feet on another chair, bench, or better yet -- a stability ball -- to do your sets. Yowsers!
 |
| From Collages |
 |
| From November 2009 |
So far, I have tried to give you some basic moves you can do at home OR at the gym. All the exercises thus far have been using body weight only. In the future, however, I will be posting moves that require some equipment.
Have a great day!
Have a great day!
11/13/2009
Spotlight Saturday!
A Huge Congratulations to Jill Muirbrook who just made Star Consultant in Isagenix this morning!!! That's a $500 dollar bonus right in time for the Holiday shopping spree!! She has worked hard and deserves that!! She is so focused on changing lives and looks amazing! She's down 45 lbs since starting in June!!
This week's spotlight goes out to Jill for always attending every meeting, being so faithful and dead on with her eating, for growing her business and helping others change lives by losing weight and getting healthy!
We are so thrilled and excited to have Jill on our team and all wish her a big congratulations. This gold star is for you Jill! Keep up the good work!
11/12/2009
Thursday Recap
There's no meeting today since our fearless leader is out of town with her family supporting her daughters in softball. Go team Stroud!! :) Instead, you get to laugh twice this week. Here's a video I think you'll all enjoy. Those darn hungry cats. Let's none of us resort to trying to catch house-flies when we're hungry but instead go for an Isa-Delight or a yummy shake. Have a great day everyone!
Okay everyone, it's workout Wednesday. I know, I know, it's really Thursday but I promised to be on top of the blogging posts so here it is, even if it's a day late.
I was introduced to a fabulous new website with trainer tips so I'll be taking the WorkOut Wednesday from that website. Today's post comes from a blogger named "Trainer Momma" and today she discussed the proper technique for push ups. Here ya go.... ENJOY!
If you think push ups are not for you, you are mistaken. There are so many modifications for this move, that virtually everyone can do these.
Push ups are primarily for your chest (pectoral) muscles, but they also use plenty of triceps, shoulders, and back to work the entire upper body.
I must add that push ups are not something you do every few weeks. Push ups are hard to do, and easy to lose. So do them at least once a week so you hang onto your hard earned mojo!
I was introduced to a fabulous new website with trainer tips so I'll be taking the WorkOut Wednesday from that website. Today's post comes from a blogger named "Trainer Momma" and today she discussed the proper technique for push ups. Here ya go.... ENJOY!
If you think push ups are not for you, you are mistaken. There are so many modifications for this move, that virtually everyone can do these.
Push ups are primarily for your chest (pectoral) muscles, but they also use plenty of triceps, shoulders, and back to work the entire upper body.
Chest Workout Part 1:
Push Ups
Objective:
Build strength in the pectoral muscles and upper body.
Starting Position:
The plank. Plank means as flat as a board.
Place your hands right under your shoulders.
Move your feet back so you are on the balls of your feet.
HIPS DOWN! Abs in.
TIPS
Movement:
Bend your elbows, and lower yourself to the wall. Elbows flair out. Go down as far as possible, then push back up.
Push Up Progression:
We are all at different levels, however, that is no reason why we ALL can't partake in the beautiful world of push ups. Here's the progression:
1.
Push Ups
Objective:
Build strength in the pectoral muscles and upper body.
Starting Position:
The plank. Plank means as flat as a board.
Place your hands right under your shoulders.
Move your feet back so you are on the balls of your feet.
HIPS DOWN! Abs in.
TIPS
- I can't empahsize the plank position enough. Find your plank position and become fast friends now. That is F.L.A.T., my friend.
- Your focus should be slightly higher than right in front of you.
- Shoulders on top of hands.
- Hips DOWN -- NOW! Have I said it enough?!?
- Wrists are killing you? Do the push ups with fists (if on the floor). Or, purchase some push up bars or use dumbbells with flat sides in order to take the pressure off your wrists.
Movement:
Bend your elbows, and lower yourself to the wall. Elbows flair out. Go down as far as possible, then push back up.
Push Up Progression:
We are all at different levels, however, that is no reason why we ALL can't partake in the beautiful world of push ups. Here's the progression:
1.
Never done push ups? Start here:
 |
| From Collages |
2.
OK, the wall is getting too easy. Take it down a level. Use a bench, couch, stairs, or mantle. Do push ups at an angle:
 |
| From Collages |
3.
Next, on your knees:
 |
| From Collages |
4.
And finally, the real deal:
 |
| From Collages |
Cheater, Cheater:
DO NOT let me catch you doing these four common mistakes. If you are, that means you need to take it up a level. Don't go too advanced too soon.
Remember, FORM FIRST.
(Click on the photo for a larger version of it.)
DO NOT let me catch you doing these four common mistakes. If you are, that means you need to take it up a level. Don't go too advanced too soon.
Remember, FORM FIRST.
(Click on the photo for a larger version of it.)
 |
| From Collages |
Workout Ideas:
Go for 10 push ups, then 15. Do two sets, then eventually three sets of push ups in your workout.
When those are getting easy, make your way down the progression to the next level.
And now, you go until you can go no more! 15! 20! 30!
Challenge yourself, your husband, your kids. Heck the next time you are out with the girls, hit the deck and challenge anyone to a push up contest! You will love the bragging rights!
Go for 10 push ups, then 15. Do two sets, then eventually three sets of push ups in your workout.
When those are getting easy, make your way down the progression to the next level.
And now, you go until you can go no more! 15! 20! 30!
Challenge yourself, your husband, your kids. Heck the next time you are out with the girls, hit the deck and challenge anyone to a push up contest! You will love the bragging rights!
I must add that push ups are not something you do every few weeks. Push ups are hard to do, and easy to lose. So do them at least once a week so you hang onto your hard earned mojo!
11/09/2009
I'm BACK!!!
Okay, so my apologies to everyone for the slacking on my end and not blogging. It's been a ROUGH month for this girl. No worries though because I'M BACK and won't let the blog get set on the back burner again!
It's time for Motivational Monday ya'll!!!! OH, and if you are part of the group and haven't got yer picture on the blog EMAIL IT TO ME so we can all be one big happy ISA FAMILY!!!! My email address is: audreyslovinglife@gmail.com
Here's a fun video for today. I know it's "Hollywood/Movie Motivation" but so what! We can be strong and courageous just like in the movies. We can fight and WIN just like in the movies! We were born for greatness, born to win!
It's time for Motivational Monday ya'll!!!! OH, and if you are part of the group and haven't got yer picture on the blog EMAIL IT TO ME so we can all be one big happy ISA FAMILY!!!! My email address is: audreyslovinglife@gmail.com
Here's a fun video for today. I know it's "Hollywood/Movie Motivation" but so what! We can be strong and courageous just like in the movies. We can fight and WIN just like in the movies! We were born for greatness, born to win!
10/11/2009
10/09/2009
10/07/2009
For some reason today when I heard this song for the millionth time I thought about our team. I love this song! We will all have days that seem tough and we will feel like "giving up" or going back to what we know not to be right for us. I love the sound of both voices! The sound is so encouraging.
For those of us on this journey of weight loss, one thing we have to realize is that a support group is a necessity. We were not meant to go through this alone!!! I feel so blessed to be a member of this team. A team that is there to support and encourage each other to not give up, a team that helps each other "Get back up" when others have a day where they feel like they're gonna slip on eating or when they feel like they just can't go through with the workout. This team ROCKS!! The best part of it is that everyone will have tough moments because we are human. When those times get tough, when you feel like you were not born to succeed, when you feel like you can't take it anymore, plant those feet firm in the ground and don't take another step. Turn towards your team members, call out for help and I promise they will come running and help you by walking the path, together.
Here are the lyrics:
S:
In this proud land we grew up strong
We were wanted all along
I was taught to fight, taught to win
I never thought I could fail
S:
No fight left or so it seems
I am a man whose dreams have all deserted
I've changed my face, i've changed my name
But no one wants you when you lose
N:
Don't give up
'Cause you have friends
Don't give up
You're not beaten yet
Don't give up
I know you can make it good
S:
Though I saw it all around
I never thought that I could be affected
I thought that we would be the last to go
It is so strange the way things turn
S:
Drove the night toward my home
The place that I was born, on the lakeside
And as daylight broke, I saw the earth
The trees had burned down to the ground
N:
Don't give up
You still have us
Don't give up
We don't need much of anything
Don't give up
'Cause somewhere there's a place
There's a place where we belong
N:
Rest ur head
You worry to much
It's gonna be alright
When times get rough
You can call back on us
Don't give up
please don't give up
S:
'Got to walk out of here
I can't take anymore
I'm gonna stand on that bridge
Keep my eyes down below
Whatever may come
And whatever may go
That river's flowing
That river's flowing
S:
Moved on to another town
Tried hard to settle down
For every job, so many men
So many men no-one needs
N:
Don't give up
You still have us
Don't give up now
We're proud of who you are
Don't give up
You know it's never been easy
Don't give up
'Cause I believe there's a place
There's a place where we belong
And the Song:
For those of us on this journey of weight loss, one thing we have to realize is that a support group is a necessity. We were not meant to go through this alone!!! I feel so blessed to be a member of this team. A team that is there to support and encourage each other to not give up, a team that helps each other "Get back up" when others have a day where they feel like they're gonna slip on eating or when they feel like they just can't go through with the workout. This team ROCKS!! The best part of it is that everyone will have tough moments because we are human. When those times get tough, when you feel like you were not born to succeed, when you feel like you can't take it anymore, plant those feet firm in the ground and don't take another step. Turn towards your team members, call out for help and I promise they will come running and help you by walking the path, together.
Here are the lyrics:
S:
In this proud land we grew up strong
We were wanted all along
I was taught to fight, taught to win
I never thought I could fail
S:
No fight left or so it seems
I am a man whose dreams have all deserted
I've changed my face, i've changed my name
But no one wants you when you lose
N:
Don't give up
'Cause you have friends
Don't give up
You're not beaten yet
Don't give up
I know you can make it good
S:
Though I saw it all around
I never thought that I could be affected
I thought that we would be the last to go
It is so strange the way things turn
S:
Drove the night toward my home
The place that I was born, on the lakeside
And as daylight broke, I saw the earth
The trees had burned down to the ground
N:
Don't give up
You still have us
Don't give up
We don't need much of anything
Don't give up
'Cause somewhere there's a place
There's a place where we belong
N:
Rest ur head
You worry to much
It's gonna be alright
When times get rough
You can call back on us
Don't give up
please don't give up
S:
'Got to walk out of here
I can't take anymore
I'm gonna stand on that bridge
Keep my eyes down below
Whatever may come
And whatever may go
That river's flowing
That river's flowing
S:
Moved on to another town
Tried hard to settle down
For every job, so many men
So many men no-one needs
N:
Don't give up
You still have us
Don't give up now
We're proud of who you are
Don't give up
You know it's never been easy
Don't give up
'Cause I believe there's a place
There's a place where we belong
And the Song:
Ok, so we're a little backwards on the days. ... here is yesterday's 12 Step Tuesday!
12 Step Tuesday
Step #3
TRUST IN GOD......... Submit
Key Principle: Decide to turn your will and your life over to the care of God the Eternal Father and His Son, Jesus Christ.
In the first 2 steps I realized what I could not do for myself and what I needed God to do for me. This was and remains to be the most important thing I've ever realized. I stopped "fighting" my food addiction and through my humble submission God removed it!!
This was the hardest step for me. I spent years studying it and imagining time and time again that I had truly submitted. I imagine it like this...... I was driving my own car (or directing my own life) and then when I got too close to the edge and out of control (or in other words had a binge and was gaining weight and couldn't get control of my eating) then defeated and totally in despair I would go to the Lord and say "Hey you take the wheel" and I would move out of the drivers seat and let Him take over while I was just a passenger in my own life. Then when He got my life back on track and the car was over in the safe zone and my life felt manageable and I felt back in control then I would tell Him to get out of the drivers seat and let me steer again. Only days or weeks to find myself out of control and almost going over the edge ..... then I'd quickly get back in the passenger seat and while sobbing I'd beg Him to get back in the drivers seat and take over. Now I've realized that if I stay over in the passenger seat and let Him drive (or guide) my life everything goes smoother... it's like the life of the rich and famous having your own personal chauffeur every day. And He is doing a much better job of it than I ever did on my own!!!
Elder Neal A Maxwell of the Quorum of the Twelve Apostles made the following statement about this most significant decision! "The submission of one's will is really the only uniquely personal thing we have to place on God's altar. It is a hard doctrine, but it is true. The many other things we give to God, however nice that may be of us, are actually things He has already given us, and He has loaned them to us. But when we begin to submit ourselves by letting our wills be swallowed up in God's will, then we are really giving something to Him."
When I took step 3 I faced the truth that recovery from my food addiction (and all other compulsive behaviors) was far more the result of the Lord's efforts than my own. He worked a miracle in my life when I invited Him in! It is a decision to allow Him to direct our lives, remembering, of course, that He always respects our agency. It all begins with being willing!! Our willingness is the solid foundation on which the balance of recovery rests!! Our willingness to submit not only to Him but to our food plan.... when we would much rather eat cookies and ice cream!!
This requires you to rededicate yourself to His will at the start of each day and somtimes every hour or even moment to moment. As we are willing to do so, we find the grace (enabling power) to do what we could not do for ourselves. It is the most amazing feeling........ like you are becoming the person that you only dreamed was possible! The person without the nagging temptations that drags you away from your goal EVERY TIME!!! It truly is amazing to live this way!!
ACTION: Let go of the self-will and self-seeking that were at the root of your food addiction and enjoy the serenity and strength that come from trusting in God and in His goodness, power, and love. Decide to trust and obey God; change what you can change; accept what you cannot change!!!
Step 3 SERENITY PRAYER
"God grant me serentiy to accept the things I cannot change, courage to change the thing I can, and wisdom to know the difference."
Have a blessed day!!
12 Step Tuesday
Step #3
TRUST IN GOD......... Submit
Key Principle: Decide to turn your will and your life over to the care of God the Eternal Father and His Son, Jesus Christ.
In the first 2 steps I realized what I could not do for myself and what I needed God to do for me. This was and remains to be the most important thing I've ever realized. I stopped "fighting" my food addiction and through my humble submission God removed it!!
This was the hardest step for me. I spent years studying it and imagining time and time again that I had truly submitted. I imagine it like this...... I was driving my own car (or directing my own life) and then when I got too close to the edge and out of control (or in other words had a binge and was gaining weight and couldn't get control of my eating) then defeated and totally in despair I would go to the Lord and say "Hey you take the wheel" and I would move out of the drivers seat and let Him take over while I was just a passenger in my own life. Then when He got my life back on track and the car was over in the safe zone and my life felt manageable and I felt back in control then I would tell Him to get out of the drivers seat and let me steer again. Only days or weeks to find myself out of control and almost going over the edge ..... then I'd quickly get back in the passenger seat and while sobbing I'd beg Him to get back in the drivers seat and take over. Now I've realized that if I stay over in the passenger seat and let Him drive (or guide) my life everything goes smoother... it's like the life of the rich and famous having your own personal chauffeur every day. And He is doing a much better job of it than I ever did on my own!!!
Elder Neal A Maxwell of the Quorum of the Twelve Apostles made the following statement about this most significant decision! "The submission of one's will is really the only uniquely personal thing we have to place on God's altar. It is a hard doctrine, but it is true. The many other things we give to God, however nice that may be of us, are actually things He has already given us, and He has loaned them to us. But when we begin to submit ourselves by letting our wills be swallowed up in God's will, then we are really giving something to Him."
When I took step 3 I faced the truth that recovery from my food addiction (and all other compulsive behaviors) was far more the result of the Lord's efforts than my own. He worked a miracle in my life when I invited Him in! It is a decision to allow Him to direct our lives, remembering, of course, that He always respects our agency. It all begins with being willing!! Our willingness is the solid foundation on which the balance of recovery rests!! Our willingness to submit not only to Him but to our food plan.... when we would much rather eat cookies and ice cream!!
This requires you to rededicate yourself to His will at the start of each day and somtimes every hour or even moment to moment. As we are willing to do so, we find the grace (enabling power) to do what we could not do for ourselves. It is the most amazing feeling........ like you are becoming the person that you only dreamed was possible! The person without the nagging temptations that drags you away from your goal EVERY TIME!!! It truly is amazing to live this way!!
ACTION: Let go of the self-will and self-seeking that were at the root of your food addiction and enjoy the serenity and strength that come from trusting in God and in His goodness, power, and love. Decide to trust and obey God; change what you can change; accept what you cannot change!!!
Step 3 SERENITY PRAYER
"God grant me serentiy to accept the things I cannot change, courage to change the thing I can, and wisdom to know the difference."
Have a blessed day!!
10/06/2009
Workout Tip Wednesday
Swimming is an excellent exercise, but it can get boring too. If you enjoy being in the water, but don’t want to swim all the time, you can do other exercises in the water too.
Underwater View of Water Aerobics
Water exercises are often times safer and more comfortable to do, especially for pregnant women and older individuals. They’re great if you suffer from arthritis or fibromyalgia, or back pain. You are less likely to injure yourself while working out in the water.
Arms
Toning your arms can be tricky. Begin by standing with your feet apart (in the water). Extend your arms straight out in front of you while holding a ball. Make sure your breathing stays rhythmically. Swing the ball in a figure-eight pattern through the water. Do you feel the varying resistance? You should feel it on your upper arms and upper body.
Make sure your movements are smooth and that you’re not straining your shoulders or back. Maintain a sturdy balance. If you are recently recovering from a shoulder injury, do not try this exercise without the aid of a physical therapist.
Water Marching
Begin by standing up straight and breathing evenly. Make continuous strides, as if marching in place. Extend your arms and legs as far as you can. The water will create a nice resistance for this workout. Stretch your limbs to the fullest, extending and pointing your toes, while pulling your arms vigorously back and forth. Begin by doing this exercise for approximately two minutes, or until the exercise makes you feel breathless.
Water Jumping Jacks
This exercise may be tricky at first. Don’t be discouraged! It takes practice and once you’ve mastered the skill, you’ll find it to be effective and easy. Start with your feet flat on the ground. Keep your arms relaxed and at your sides. Bend your knees and spring up off the bottom of the pool. Jump as high as you can. As you jump, kick your legs to the sides, pointing your toes downward and swinging your arms to the side and up over your head. Land with your knees and feet apart. Repeat up to 10 times.
Waist Trimmer
Start with your back against the poolside. Keep your arm along the edge for support and draw your knees to your chest. Extend your legs straight ahead. Inhale while swinging your legs to your left and then back to your right, back to the center again. As you exhale, move your legs to the front and withdraw to your chest. Repeat this 10 times.
Total Body Stretch
Facing the side of the pool, grip on the edge with your hands. Bend your knees and press your feet against the poolside as you inhale. While exhaling, move your hips back. Avoid locking your knees or straining your back. Repeat 10 times.
Standing Kickbacks
Stand approximately an arm’s length away from the pool side. Keep your shoulders relaxed with your feet together and your arms hanging at your sides. Continue breathing normally. Rest both of your hands against the pool side at shoulder height. Keeping your arms straight, bend your knees a little, raise your left leg and swing it gently back. Keep your supporting leg bent slightly, but don’t raise your leg too high. Repeat five times for each leg.
Floating
Relaxation is extremely important to working out in the water. Float through the water and allow your body to relax fully. You’ll be amazed at how relaxed and invigorated you feel when it’s all said and done.
Underwater View of Water Aerobics
Water exercises are often times safer and more comfortable to do, especially for pregnant women and older individuals. They’re great if you suffer from arthritis or fibromyalgia, or back pain. You are less likely to injure yourself while working out in the water.
Arms
Toning your arms can be tricky. Begin by standing with your feet apart (in the water). Extend your arms straight out in front of you while holding a ball. Make sure your breathing stays rhythmically. Swing the ball in a figure-eight pattern through the water. Do you feel the varying resistance? You should feel it on your upper arms and upper body.
Make sure your movements are smooth and that you’re not straining your shoulders or back. Maintain a sturdy balance. If you are recently recovering from a shoulder injury, do not try this exercise without the aid of a physical therapist.
Water Marching
Begin by standing up straight and breathing evenly. Make continuous strides, as if marching in place. Extend your arms and legs as far as you can. The water will create a nice resistance for this workout. Stretch your limbs to the fullest, extending and pointing your toes, while pulling your arms vigorously back and forth. Begin by doing this exercise for approximately two minutes, or until the exercise makes you feel breathless.
Water Jumping Jacks
This exercise may be tricky at first. Don’t be discouraged! It takes practice and once you’ve mastered the skill, you’ll find it to be effective and easy. Start with your feet flat on the ground. Keep your arms relaxed and at your sides. Bend your knees and spring up off the bottom of the pool. Jump as high as you can. As you jump, kick your legs to the sides, pointing your toes downward and swinging your arms to the side and up over your head. Land with your knees and feet apart. Repeat up to 10 times.
Waist Trimmer
Start with your back against the poolside. Keep your arm along the edge for support and draw your knees to your chest. Extend your legs straight ahead. Inhale while swinging your legs to your left and then back to your right, back to the center again. As you exhale, move your legs to the front and withdraw to your chest. Repeat this 10 times.
Total Body Stretch
Facing the side of the pool, grip on the edge with your hands. Bend your knees and press your feet against the poolside as you inhale. While exhaling, move your hips back. Avoid locking your knees or straining your back. Repeat 10 times.
Standing Kickbacks
Stand approximately an arm’s length away from the pool side. Keep your shoulders relaxed with your feet together and your arms hanging at your sides. Continue breathing normally. Rest both of your hands against the pool side at shoulder height. Keeping your arms straight, bend your knees a little, raise your left leg and swing it gently back. Keep your supporting leg bent slightly, but don’t raise your leg too high. Repeat five times for each leg.
Floating
Relaxation is extremely important to working out in the water. Float through the water and allow your body to relax fully. You’ll be amazed at how relaxed and invigorated you feel when it’s all said and done.
Motivational Monday
This video hit home HARD for me!!! We all have moments when we slip or fall. The most important thing is to realize that we are unstoppable and to have the courage to get back up and keep on going.
10/02/2009
Thursday Recap
There was no meeting this Thursday so no notes to post. :) Stay tuned for next weeks notes though.
9/30/2009
Workout Tip Wednesday
Here are some more helpful work out tips:
* Replace your sneakers often. At least after every 250 - 500 miles of walking/running.
* Stair climbing is a low-impact alternative to running.
* Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.
* Change your fitness routine every 4-6 weeks to prevent a workout plateau.
* Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.
* Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.
* Whenever possible, take the stairs instead of an elevator.
* Stretching and flexiblity are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can't do both, then make the after stretching a priority.
* When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser).
* When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn.
* GET OFF THE COUCH AND GET GOING!!! :)
9/29/2009
12 Step Tuesday
12 Step Tuesday
Step 2 - Hope
Key Principle: Come to believe that the power of God can restore you to complete spiritual health!!
Diet after diet and a life time of struggle with my weight led me to realize my powerless over my food addiction, which stripped me of all hope! I had a strong belief in God (whom I lovingly refer to as my Heavenly Father), but I had no idea that he had any interest in my weight. Nor did I have any idea how he could help my lose the weight. Yes I had prayed many times (if you call pathetic pleading with Him to just "do it for me" a prayer). Finally I was so humbled that when I was introduced to this program I had hit "Rock Bottom". Which actually is a beautiful place to be!!! All the literature that I came upon for this program stated that in order for someone to have success with this and follow through with all the steps that is EXACTLY where they need to be...... "Rock Bottom". So if you feel frustrated and like you are there - REJOICE! That's right where the Lord needs you to be to work a miracle in your life. I witnessed those who had lost tons of weight on this program, but not the traditional way of hitting the gym for 3 hours per day and "fighting" the weight! They were happy! I was so grateful to learn that if I would just turn to the Lord, there would be "no habit, or addiction" that He couldn't take care of. I've witnessed the miracle of going from a "White knuckle approach to weight loss" to the Lord removing the desire for the movie popcorn, candy, ice cream and my favorite Loft house cookies.... you know the ones, with ALL the frosting... love em!! As my relationship with Lord improved the pounds fell off!! It was different this time... I felt safe like the weight wasn't going to come back. If wasn't a diet, it was a miracle!! My eating became all about fueling my body with "The Best".... not just having a party in my mouth!! Isagenix was like checking myself into "DAY SPRING". For 2 meals of the day I would whip up a healthy shake that is loaded with over 240 essential nutrients, all my amino acids, minerals, calcium, vitamins, digestive enzymes! All while cleansing out the harmful toxins and impurities!! It just made perfect sense!! And I felt (and feel) AMAZING!!!!
I realized that I had an illness as serious as diabetes or cancer or any other serious disease that can take your life, if you're not focused on the cure. Well I found my "cure" and there are a few simple tools that keep me on my road to recovery living a life that I could only dream of before. I found that with the grace of Jesus Christ I maintain my abstinence "One Day at a Time"!! I realized that my weight loss recovery must be spiritual! How weird that seemed to me.... I always thought it was about calories in vs. calories out and how hard I could work out every day. This was defying all my Nutrtion & Fitness background!! But What if you CAN'T control the calories in vs. the calories out. Meaning you were falling off the wagon every single weekend, or party, or sporting event or baby or bridal shower. Then there is no way you could ever reach you "Target Weight" you need to rely on a "Power Greater than Your Self". I found that power..... it lies in the atonement of Jesus Christ!!
This program is worth every effort! You must embrace these 3 words.... HONESTY, OPENMINDEDNESS AND WILLINGNESS!!! You must be Honest with yourself that if you have spent a lifetime batteling the weight then get honest and admitt that what you are doing ISN'T working!! You have to Open your mind and see that there is another way!! Then you must become Willing to submitt to the program and follow it as though your life depended on it! Because for some of you it does.... it may just be the quality of your life that depends on it!! Do you miss events because of your weight? What about swimming with your kids or going to places you might see old friends? Really ask yourself if you are living your highest quality of life with the body that God has blessed you with!! It's time!!
Action Steps for Step 2
Pray, Read and Meditate on the Scriptures!!
As you let go of pride and begin to consider bringing God back into your life, you will start to think in more prayerful terms. You will feel you have reopened a conversation with someone who will always answer you, not always with a yes but always with love. This desire to communicate with God will lead you to study the words of modern and ancient prophets. Make sure that you get a recovery journal and record (or we call it capture) those precious things that the Lord will reveal to you during this study time. Putting God first in my day every day has totally changed my life!! And it will yours to.... just remember the word HOPE. If that's all you can start with is a tiny ray of HOPE then start and you will witness His love for you and His power in your life!!
Love & Light,
Step 2 - Hope
Key Principle: Come to believe that the power of God can restore you to complete spiritual health!!
Diet after diet and a life time of struggle with my weight led me to realize my powerless over my food addiction, which stripped me of all hope! I had a strong belief in God (whom I lovingly refer to as my Heavenly Father), but I had no idea that he had any interest in my weight. Nor did I have any idea how he could help my lose the weight. Yes I had prayed many times (if you call pathetic pleading with Him to just "do it for me" a prayer). Finally I was so humbled that when I was introduced to this program I had hit "Rock Bottom". Which actually is a beautiful place to be!!! All the literature that I came upon for this program stated that in order for someone to have success with this and follow through with all the steps that is EXACTLY where they need to be...... "Rock Bottom". So if you feel frustrated and like you are there - REJOICE! That's right where the Lord needs you to be to work a miracle in your life. I witnessed those who had lost tons of weight on this program, but not the traditional way of hitting the gym for 3 hours per day and "fighting" the weight! They were happy! I was so grateful to learn that if I would just turn to the Lord, there would be "no habit, or addiction" that He couldn't take care of. I've witnessed the miracle of going from a "White knuckle approach to weight loss" to the Lord removing the desire for the movie popcorn, candy, ice cream and my favorite Loft house cookies.... you know the ones, with ALL the frosting... love em!! As my relationship with Lord improved the pounds fell off!! It was different this time... I felt safe like the weight wasn't going to come back. If wasn't a diet, it was a miracle!! My eating became all about fueling my body with "The Best".... not just having a party in my mouth!! Isagenix was like checking myself into "DAY SPRING". For 2 meals of the day I would whip up a healthy shake that is loaded with over 240 essential nutrients, all my amino acids, minerals, calcium, vitamins, digestive enzymes! All while cleansing out the harmful toxins and impurities!! It just made perfect sense!! And I felt (and feel) AMAZING!!!!
I realized that I had an illness as serious as diabetes or cancer or any other serious disease that can take your life, if you're not focused on the cure. Well I found my "cure" and there are a few simple tools that keep me on my road to recovery living a life that I could only dream of before. I found that with the grace of Jesus Christ I maintain my abstinence "One Day at a Time"!! I realized that my weight loss recovery must be spiritual! How weird that seemed to me.... I always thought it was about calories in vs. calories out and how hard I could work out every day. This was defying all my Nutrtion & Fitness background!! But What if you CAN'T control the calories in vs. the calories out. Meaning you were falling off the wagon every single weekend, or party, or sporting event or baby or bridal shower. Then there is no way you could ever reach you "Target Weight" you need to rely on a "Power Greater than Your Self". I found that power..... it lies in the atonement of Jesus Christ!!
This program is worth every effort! You must embrace these 3 words.... HONESTY, OPENMINDEDNESS AND WILLINGNESS!!! You must be Honest with yourself that if you have spent a lifetime batteling the weight then get honest and admitt that what you are doing ISN'T working!! You have to Open your mind and see that there is another way!! Then you must become Willing to submitt to the program and follow it as though your life depended on it! Because for some of you it does.... it may just be the quality of your life that depends on it!! Do you miss events because of your weight? What about swimming with your kids or going to places you might see old friends? Really ask yourself if you are living your highest quality of life with the body that God has blessed you with!! It's time!!
Action Steps for Step 2
Pray, Read and Meditate on the Scriptures!!
As you let go of pride and begin to consider bringing God back into your life, you will start to think in more prayerful terms. You will feel you have reopened a conversation with someone who will always answer you, not always with a yes but always with love. This desire to communicate with God will lead you to study the words of modern and ancient prophets. Make sure that you get a recovery journal and record (or we call it capture) those precious things that the Lord will reveal to you during this study time. Putting God first in my day every day has totally changed my life!! And it will yours to.... just remember the word HOPE. If that's all you can start with is a tiny ray of HOPE then start and you will witness His love for you and His power in your life!!
Love & Light,
9/28/2009
Re-Cap of Last Thursday's Meeting
9-24-09 Mind Body Spirit
(thanks to Julie for emailing the notes from the meeting)
Our Biggest Loser was--------Shane Brown!!! Way to go Shane!!!
MIND
Everything on the planet is energy. If you want to get jazzed about that, then study Quantum Physics. Start recognizing everyone’s energy. People who drain you are what Raquett calls energy suckers; they always talk about what is wrong in their world.
Our body vibrates at a lower frequency than our brain. Jack Canfield says “1 hour of visualization is equal to 7 hours of work.
By God and the Law of Attraction and by action you receive it (what you ask for). If you think negative you will attract negative. Monitor your feelings and change your thoughts. Change your state of mind. Rate your state of mind on a scale of 1-10, do I feel euphoric, good, depressed etc. What can you do to bring yourself up from a 5 or below? You can do this by asking yourself and empowering question, to shift your state of mind. Such as: Why am I feeling so great? Why are my kids so awesome? Why am I lean and fit? Make a list of empowering questions that pertain to you that you can use for yourself.
When you focus on a big goal you need to see your face in the future. That is the power of visualization, do 15 min. of meditation and visualization 3 times a day, (morning, noon, night). Keep a timer close by wherever you choose to sit and meditate.
Sometimes we try so hard to visualize what we want our life to be like, we forget what we already have. We need to remember and be grateful for what we have received.
Whatever we put our attention on appears. We have 60,000-70,000 thoughts a day.
BODY
No time to get to the gym? What can you do for exercise? Walk, go to the park, and use a medicine ball and 5, 8, 10 pound weights. As women age, 30 and up she loses about 1 pound of lean tissue mass a year. Sit on a body ball while watching TV and using hand weights at the same time. You want to do cardio every day, upper body, pecks; lower body should be done no more than every other day. Some things that are good for the upper body include: bicep curls and military press, lower body: lunges and squats, when doing squats do not allow your knees to cover your toes, you want to be able to see your toes. Butterfly is good for your pecks. If you want to work our upper and lower body together a good thing is to do bicep curls while doing squats. Abs are more resilient and can be worked daily, crunches are best including where you rest one ankle on the opposite knee and while doing your crunch twist to move the opposite shoulder toward the knee that is now in the air. Use these types of exercises at home when you are unable to get to the gym.
Raquett says she has a list of exercises to do with the medicine ball and will email them out.
12 STEP PROGRAM
We will be starting on step one on Oct. 8th.
Step 12 is Service---Find 2 people who are struggling with weight or body image and help them.
(thanks to Julie for emailing the notes from the meeting)
Our Biggest Loser was--------Shane Brown!!! Way to go Shane!!!
MIND
Everything on the planet is energy. If you want to get jazzed about that, then study Quantum Physics. Start recognizing everyone’s energy. People who drain you are what Raquett calls energy suckers; they always talk about what is wrong in their world.
Our body vibrates at a lower frequency than our brain. Jack Canfield says “1 hour of visualization is equal to 7 hours of work.
By God and the Law of Attraction and by action you receive it (what you ask for). If you think negative you will attract negative. Monitor your feelings and change your thoughts. Change your state of mind. Rate your state of mind on a scale of 1-10, do I feel euphoric, good, depressed etc. What can you do to bring yourself up from a 5 or below? You can do this by asking yourself and empowering question, to shift your state of mind. Such as: Why am I feeling so great? Why are my kids so awesome? Why am I lean and fit? Make a list of empowering questions that pertain to you that you can use for yourself.
When you focus on a big goal you need to see your face in the future. That is the power of visualization, do 15 min. of meditation and visualization 3 times a day, (morning, noon, night). Keep a timer close by wherever you choose to sit and meditate.
Sometimes we try so hard to visualize what we want our life to be like, we forget what we already have. We need to remember and be grateful for what we have received.
Whatever we put our attention on appears. We have 60,000-70,000 thoughts a day.
BODY
No time to get to the gym? What can you do for exercise? Walk, go to the park, and use a medicine ball and 5, 8, 10 pound weights. As women age, 30 and up she loses about 1 pound of lean tissue mass a year. Sit on a body ball while watching TV and using hand weights at the same time. You want to do cardio every day, upper body, pecks; lower body should be done no more than every other day. Some things that are good for the upper body include: bicep curls and military press, lower body: lunges and squats, when doing squats do not allow your knees to cover your toes, you want to be able to see your toes. Butterfly is good for your pecks. If you want to work our upper and lower body together a good thing is to do bicep curls while doing squats. Abs are more resilient and can be worked daily, crunches are best including where you rest one ankle on the opposite knee and while doing your crunch twist to move the opposite shoulder toward the knee that is now in the air. Use these types of exercises at home when you are unable to get to the gym.
Raquett says she has a list of exercises to do with the medicine ball and will email them out.
12 STEP PROGRAM
We will be starting on step one on Oct. 8th.
Step 12 is Service---Find 2 people who are struggling with weight or body image and help them.
Motivational Monday
How many times in the journey of weight loss do we forget the power within us? How many times do we give in to the temptations around us? How many times do we fail to realize that this doesn't just have to be something that we want but it is something that we can each have?
Going through the motions of every day and not realizing the greatness within each of us puts a cap so to speak on the level of achievement that we can each obtain. I've thought about this a lot this weekend. Positive mindset, knowing that weight loss is obtainable, surrounding yourself with positive things and ridding yourself of the negative make that difference between being the best and being great.
Trying to come up with a motivational post every Monday can sometimes prove to be a little difficult because sometimes you just want to give in. Sometimes you want to just be mediocre because its too hard to be great. Some days it's enough for you to just climb out of bed and make it to work. On those days, the motivation is what is going to make the difference. On those days we must change the way we think, the way we act, the way we are in that moment and remember that none of us were born to fail. We were each born to succeed and help others succeed.
On this Motivational Monday it is my hope that we will each take a few minutes after watching this video clip and write down 10 great things about ourselves, to remind us that we are GREAT, not just mediocre beings having a human experience.
Going through the motions of every day and not realizing the greatness within each of us puts a cap so to speak on the level of achievement that we can each obtain. I've thought about this a lot this weekend. Positive mindset, knowing that weight loss is obtainable, surrounding yourself with positive things and ridding yourself of the negative make that difference between being the best and being great.
Trying to come up with a motivational post every Monday can sometimes prove to be a little difficult because sometimes you just want to give in. Sometimes you want to just be mediocre because its too hard to be great. Some days it's enough for you to just climb out of bed and make it to work. On those days, the motivation is what is going to make the difference. On those days we must change the way we think, the way we act, the way we are in that moment and remember that none of us were born to fail. We were each born to succeed and help others succeed.
On this Motivational Monday it is my hope that we will each take a few minutes after watching this video clip and write down 10 great things about ourselves, to remind us that we are GREAT, not just mediocre beings having a human experience.
9/26/2009
Spotlight Saturday!!
"In the final analysis we are the product of the things we have DONE with our time, not the things we INTENDED to do. Wanting to be a different person is not enough. Believing in your heart that you're a different person than your actions and behavior would indicate is also not enough. Do things differently and you become that different person. Behave and take action in alignment with your vision of who you desire to be and you will fulfill that vision and become that person."
As I have thought about this weeks spotlight my heart has been turned over and over again to one special person. It is a member of our team who has made this quote a reality. She has embraced this quote and become it. The spotlight Saturday this week goes to our fearless leader RaQuett. She is a woman of great strength, amazing will-power and endless love for others. She doesn't get paid to coach, hold group meetings, encourage others.... she does it because she cares.
Thank you for all that you do for our team to strive to make us better people, encourage us to step into the un-known, take risks that bring great rewards, and showing us that we are each individuals with our own story.
As I have thought about this weeks spotlight my heart has been turned over and over again to one special person. It is a member of our team who has made this quote a reality. She has embraced this quote and become it. The spotlight Saturday this week goes to our fearless leader RaQuett. She is a woman of great strength, amazing will-power and endless love for others. She doesn't get paid to coach, hold group meetings, encourage others.... she does it because she cares.
Thank you for all that you do for our team to strive to make us better people, encourage us to step into the un-known, take risks that bring great rewards, and showing us that we are each individuals with our own story.
9/23/2009
Work Out Wednesday!!
The end of summer can be traumatic for some people, but fall isn't that bad when you think about crisp mornings, cozy nights and the sweet smell of falling leaves. With kids back to school and holidays on the way, it may seem impossible to find time to exercise, especially when there's not as much daylight and the weather gets chilly. But, this is the best time of year to get outside and enjoy the fresh air without the heat and humidity. Here are three great ways to enjoy the fall weather and get your exercise in at the same time!
Walking
Walking is one of the easiest forms of exercise. All you really need is a good pair of shoes and, perhaps, some fall weather gear. The key to making it enjoyable is to make it a daily thing. Plan on after dinner walks with the family or before work and school. You can also plan family activities that involve walking like apple-picking adventures.
Hiking
Fall is a great time to go hiking--cool weather, no bugs and, of course, magnificent views. Plus, hiking burns mega-calories as you increase your elevation and really work those legs.
Running
Fall is probably the best time of year for running outdoors. It's not too hot, not too cold and watching the leaves change colors each time you head outside can make each workout a new adventure.
12 Step TUESDAY!
Step 1: Honesty
Key Principle: Admit that you, of yourself, are powerless to overcome your food addiction and that your life has become unmanageable.
Whatever our motive for starting to "use" food for reasons other than fueling our bodies, we soon discovered that the food relieved more than just physical pain. It provided stimulation or numbed out painful feelings or moods. We eat because of worry, loneliness, discouragement, regret or boredom. Food is such a socially acceptable drug of choice!! But it is still that if you are abusing it...... a drug!
Rarely do people caught in addictive behaviors admit to being addicted. To deny the seriousness of our condition and to avoid detection and the consequences of our choices, we tried to minimize or hide our behaviors. Food seems like such a socially acceptable addiction. It's fun, it's at every party and it has become such a huge problem, with most of Americans over weight. Research has shown that sugar is more addictive than heroin. White, refined flour is taking over our nation... these processed foods are killing people a little at a time!!
I have been to tons of "Personal Power" seminars that taught me how amazing I am and how powerful I am! SO this first step was very difficult for me to take. To truly admit that I had become powerless over food. How could me..... a nutrtionist, an intelligent person be powerless over food. Well the countless diets I had tried with little or no success actually opened my mind that maybe I was powerless over food. I finally had to get honest with myself and admitt that my life could definately be managed a little better.
Action Steps:
Nothing begins without an individual's will to make it begin. Freedom from addiction with a tiny flicker of will. Choose what you are going to abstain from. or life will degeneratively get worse. I chose to abstain from the most highly addictive foods such as sugar and white flour.
Let go of pride and seek humility. "Pride is essentially competitive in nature. We pit our will against God's. When we direct our pride toward God it is in the spirit of "my will and not thine be done"
Key Principle: Admit that you, of yourself, are powerless to overcome your food addiction and that your life has become unmanageable.
Whatever our motive for starting to "use" food for reasons other than fueling our bodies, we soon discovered that the food relieved more than just physical pain. It provided stimulation or numbed out painful feelings or moods. We eat because of worry, loneliness, discouragement, regret or boredom. Food is such a socially acceptable drug of choice!! But it is still that if you are abusing it...... a drug!
Rarely do people caught in addictive behaviors admit to being addicted. To deny the seriousness of our condition and to avoid detection and the consequences of our choices, we tried to minimize or hide our behaviors. Food seems like such a socially acceptable addiction. It's fun, it's at every party and it has become such a huge problem, with most of Americans over weight. Research has shown that sugar is more addictive than heroin. White, refined flour is taking over our nation... these processed foods are killing people a little at a time!!
I have been to tons of "Personal Power" seminars that taught me how amazing I am and how powerful I am! SO this first step was very difficult for me to take. To truly admit that I had become powerless over food. How could me..... a nutrtionist, an intelligent person be powerless over food. Well the countless diets I had tried with little or no success actually opened my mind that maybe I was powerless over food. I finally had to get honest with myself and admitt that my life could definately be managed a little better.
Action Steps:
Nothing begins without an individual's will to make it begin. Freedom from addiction with a tiny flicker of will. Choose what you are going to abstain from. or life will degeneratively get worse. I chose to abstain from the most highly addictive foods such as sugar and white flour.
Let go of pride and seek humility. "Pride is essentially competitive in nature. We pit our will against God's. When we direct our pride toward God it is in the spirit of "my will and not thine be done"
9/21/2009
Spotlight Saturday!!
Sorry I'm a little bit behind on things due to being out of town this past weekend. The spotlight for last week goes to.....
Julie Knight!!!
Julie is an AMAZING asset and part of our team. She acts as the secretary for the team. Along with that Julie has helped Glain see a loss of more than 100 pounds. We all know the importance of a good solid support while losing and struggling with the journey and I can only imagine how amazing of a supportive wife Julie has been for Glain. She is constantly texting, emailing, or facebook messaging other team members to check in on them and see how they are doing, lending advice and support and being a strong shoulder to lean upon. Julie has also done a remarkable job with her own weight loss journey and says that the product has changed her life and the way she feels. She truly has been a beacon of light to many in the group, always willing to lend a helping hand at a moment's notice and we feel so grateful to have her as part of our ISA Family.
I wish I had a picture to post of Julie but I couldn't find one anywhere.... however, I found this one and thought it was only fitting. I know its "cartoon looking" but when I saw this I thought of Julie, always willing to help others who feel like they are drowning and need someone to grab a hold of. So, here's to you Julie Knight, our spotlight of the week!!
Julie Knight!!!
Julie is an AMAZING asset and part of our team. She acts as the secretary for the team. Along with that Julie has helped Glain see a loss of more than 100 pounds. We all know the importance of a good solid support while losing and struggling with the journey and I can only imagine how amazing of a supportive wife Julie has been for Glain. She is constantly texting, emailing, or facebook messaging other team members to check in on them and see how they are doing, lending advice and support and being a strong shoulder to lean upon. Julie has also done a remarkable job with her own weight loss journey and says that the product has changed her life and the way she feels. She truly has been a beacon of light to many in the group, always willing to lend a helping hand at a moment's notice and we feel so grateful to have her as part of our ISA Family.
I wish I had a picture to post of Julie but I couldn't find one anywhere.... however, I found this one and thought it was only fitting. I know its "cartoon looking" but when I saw this I thought of Julie, always willing to help others who feel like they are drowning and need someone to grab a hold of. So, here's to you Julie Knight, our spotlight of the week!!
9/18/2009
Funny Friday
Happy Friday!!! I just LOVE THESE LITTLE KIDS!!! Children have a way of always making you laugh it seems. Make sure you take a few minutes and watch these short but funny videos and make time today to remember to laugh!
9/15/2009
Work Out Wednesday!!
Dance Workouts
Switch it up! Take a cue from square dancing caller and do-si-do and switch partners when it comes to your body building workout routines.
Varying your routines and programs will make your workout routine more exciting and will keep you from reaching a plateau. Try these tips on how to spice up your workout:
• Vary your pumping iron workout plan and target different areas of your body on different days
• Sign up for some swing or salsa dancing lessons
• Try alternating your dance and dumbbell workout with stretching (such as yoga or Pilates)
• Mix in a little tai chi for grace and swimming for cardiorespiratory fitness
Varying your routines and programs will make your workout routine more exciting and will keep you from reaching a plateau. Try these tips on how to spice up your workout:
• Vary your pumping iron workout plan and target different areas of your body on different days
• Sign up for some swing or salsa dancing lessons
• Try alternating your dance and dumbbell workout with stretching (such as yoga or Pilates)
• Mix in a little tai chi for grace and swimming for cardiorespiratory fitness
Who says workout routines have to be routine?
12 Step Tuesday
If you feel like the reason that you are struggling with your weight is because just maybe you are "addicted to food", meaning you are using it for reasons other than fueling your body. Then this weekly guide can be a blessing in your life. I have seen the power of the Savior turn my food addiction into a spiritual victory. I once lived with depression, anxiety, fear, and anger, not to mention excess pounds.... now I experience joy peace and my ideal weight! I have witnessed a miracle in my life and I am excited to share this program with anyone who struggles with the same thing I did. Having had a spiritual awakening I strive every day to improve my relationship with my Heavenly Father and His Son, Jesus Christ. I invite you with empathy and love to join me in a glorious life of freedom and safety, encircled in the arms of Jesus Christ our Redeemer.
If you suspect you are addicted to food and if you feel even the smallest desire to break free, I invite you to join me in studying and applying these principles. As you apply each of these 12 steps that will follow in the upcoming weeks every Tuesday, the Savior will strengthen you and you will come to "know the truth, and the truth shall make you free".
Light & Love,
If you suspect you are addicted to food and if you feel even the smallest desire to break free, I invite you to join me in studying and applying these principles. As you apply each of these 12 steps that will follow in the upcoming weeks every Tuesday, the Savior will strengthen you and you will come to "know the truth, and the truth shall make you free".
Light & Love,
9/14/2009
MOTIVATIONAL MONDAY!!!
Watch this video and remember: YOU CAN DO ANYTHING!!! How many times have you been bullied or made fun of or told that you can't lose the weight? YOU CAN!!! Watching this video is truly an inspiration and a reminder to carry on regardless of what others think or may say to you. YOU WERE BORN TO WIN AND SUCCEED AND WILL!!!
**remember to pause the music to the left of this post before hitting play**
**remember to pause the music to the left of this post before hitting play**
Spotlight Saturday!!
Our spotlight goes to......
SHANNON CLARKE
Shannon is an amazing woman! She is a friend to everyone, and if you ever need to talk she is therewith her soft soothing motherly voice, and a great big hug! She is there to cheer you on and cheer you up when you need it! ( Even if she has to put on her moose antlers and dance around in her PJ's) We are so grateful for what Shannon brings to our team! She is a great leader and a wonderful friend. We are also there to CHEER her on as she has committed to being in the 100lb club! With our love and support she can achieve this goal!
9/12/2009
9/11/2009
cravings.... cravings.... and MORE CRAVINGS!!!
So all night I have FOUGHT HARD the battle of cravings. I found myself not only CRAVING everything, but also craving something to chew on. I had eaten all of my calories for the day and my sister and her family had left me alone in the house. For the record: their house is FULL of NOT APPROVED Isagenix foods (sweets, white breads, soda, etc) so this was a huge challenge for me.
I had planned on going out with my girlfriends tonight but also knew that I could not say no to the Cheesecake Factory or popcorn at the movie theater and decided that it would be best if I just stayed in my "safe zone" fully knowing that I wouldn't be able to resist the temptations.
SO.... as I was thinking about what I could "munch on" the thought of pebbled ice came to me. They sell it in the bag full at Sonic and at Macey's and it is perfect for filling the void of the need to put something in your mouth (I call it the hand to mouth theory). For some reason the large ice cubes are too much but this is just perfect. It's like popping M&M's into your mouth but without the calories (okay lets be honest it doesn't taste like chocolate either.... but we can use our imaginations and pretend it does).
The other thing that really helped was as I was fighting these cravings I suddenly heard my phone go off and it was a text message from Jill Birth. You guys- IF YOU DO NOT HAVE TEAM MEMBERS PHONE NUMBERS AND USE THEM REGULARLY YOU NEED TO!!! I am certain that had I not received that text at that moment I very well could have given into the cravings.
We are all a big family now and TOGETHER we can fight those cravings and shed off this weight! I'm sure Jill had no idea that I needed that text right at that moment. She just followed a feeling and sent a "how was today.... you staying on track" text when my name popped into her head so she sent it. We each need to be doing that for each other!! WE HAVE TO RELY ON EACH OTHER, CHECK IN WITH EACH OTHER AND BUILD EACH OTHER UP! From the point of that text til now all I keep thinking about is: Jill and I are gonna do this together and I refuse to let my team down. It's not just about me anymore, its about us as a team.
I love you all so much and feel so grateful to have you in my life! I'm excited to see so many of us on that stage in the 100 pound club.... MAN ARE THEY GONNA SEE SOME DANCING AND SOME CELEBRATING LIKE THEY NEVER HAVE BEFORE!!! We are gonna ROCK that STAGE!!!!
So, just remember: when the cravings come and if you ever need a "munching hand to mouth" solution: go get yourself a bag of pebbled ice and text or call a team member.
I know that this blog is designed for health and wellness, but with today being September 11th and the day of remembrance for those who lost their lives on that day 8 years ago, I thought it was fitting to post this video.
We are SO blessed to live in a country where we have the right to choose what we eat, who we associate with, what we will make of our lives. My mind and heart have been turned all morning to the children who lost both or one of their parents, to the parents who lost children, loved ones who's worlds were demolished in a matter of minutes. It has also been turned to other countries where choosing programs like Isagenix and choosing to make something out of yourself are NOT an option for people, not even something that they can look into. We are SO blessed to live in this country where we CAN choose.... we CAN eat the healthy things..... we CAN stop and take a moment to remember others and give a moment of silence to meditate and think about these blessings.
It is my hope that sometime today each of you take a few minutes to watch this video and remember as you are watching it the agency that you have been blessed with. Then take that agency and hopefully choose that at that moment you will re-dedicate yourself to not taking for granted that amazing gift by choosing the foods that you know you should eat and sacrificing the ones you know you shouldn't. It will only take a few minutes to meditate and ponder on 9/11/01, to make a promise to never forget those fallen and those who's choices were taken from them by another. To remember them by standing tall and choosing to live your life to the fullest!
My thoughts and prayers go out to each of you and to the armed forces who are serving diligently to help keep us a free country, a country where we CAN choose to be fit for life.
We are SO blessed to live in a country where we have the right to choose what we eat, who we associate with, what we will make of our lives. My mind and heart have been turned all morning to the children who lost both or one of their parents, to the parents who lost children, loved ones who's worlds were demolished in a matter of minutes. It has also been turned to other countries where choosing programs like Isagenix and choosing to make something out of yourself are NOT an option for people, not even something that they can look into. We are SO blessed to live in this country where we CAN choose.... we CAN eat the healthy things..... we CAN stop and take a moment to remember others and give a moment of silence to meditate and think about these blessings.
It is my hope that sometime today each of you take a few minutes to watch this video and remember as you are watching it the agency that you have been blessed with. Then take that agency and hopefully choose that at that moment you will re-dedicate yourself to not taking for granted that amazing gift by choosing the foods that you know you should eat and sacrificing the ones you know you shouldn't. It will only take a few minutes to meditate and ponder on 9/11/01, to make a promise to never forget those fallen and those who's choices were taken from them by another. To remember them by standing tall and choosing to live your life to the fullest!
My thoughts and prayers go out to each of you and to the armed forces who are serving diligently to help keep us a free country, a country where we CAN choose to be fit for life.
9/10/2009
FUNNY FRIDAY
Take a moment to laugh!!!
"When you lose your laugh you lose your footing"
~Ken Kesey
Charlene obviously needs some help
from her ISA team!!!
from her ISA team!!!
Highlights of Thursday 9/10/09 Meeting
Make sure you pause the music on the music player on the right hand side before watching the video!
Tipful Tally Up Thursday
RaQuett will be posting the stats and numbers on Saturday (I’m teaching her how to work the blog!!)
So, recap of tonights meeting….
Meditation is like taking the emergency brake off and allowing you to not have to push on the gas so hard like you would if you tried to drive with the brake on. The following are guidelines for meditation
1- Meditate 6-7 minutes EVERY DAY
2- Be in the same place physically when you meditate (the couch, the porch, your bedroom, etc)
3- Take 6-7 deep cleansing breaths before beginning (inhale through the nose and exhale through the mouth)
4- While breathing focus on the base of your nostrils. This allows your brain to be clear on what it wants and helps eliminate the distractions around you.
5- Visualize! Use your senses to visualize yourself and your surroundings.
Remember that 1 hour of meditation = 7 hours of work. Meditation is key to making sure that the mind, body and spirit are all linked together. Once you get them all working together, the magic begins!
There are 9 Guidelines for creating your affirmations, which are:
1- Always Start Them With “I AM” (There is great power is those two words)
2- Use Present Tense
3- Make sure they are positive
4- Keep them brief
5- Get Specific about what you want in them
6- Throw in the “ing”, use active verbs such as “I am CONFIDANTLY EXERCISING AND ENJOYING MY HEALTHY LIFE”
7- Include one dynamic word in each affirmation such as: enjoying, joyfully, happily, serenity, etc.
8- Make the affirmations for YOU…. not for others.
9- Always add “this or something better”. Sometimes there is more in store for us than what we have in store for ourselves.
“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”
We were each given small Gratitude Stones to put in our pocket to remind us every time we put our hands in our pockets to be grateful. Giving thanks is a crucial step to becoming great. What are you grateful for? When the rocks were passed around there was 1 purple one that I saw and instantly knew that I had to have THAT rock! Purple is the color of royalty and we are ALL kings and queens and deserve the very best in life. We need to tap into that nobility within us and make sure we are showing gratitude as we make manifest that royalty within each of us.
Remember the following words of advice from RaQuett as you follow the program:
1- Slow Down! Take time to stop always doing. We always have a million things to do, are always running to and fro like chickens with our heads cut off. This is a journey, not a marathon. Take the time to stop and ENJOY this journey. We are human BEINGS….. not human DOINGS!!!
2- Admit that you are powerless. We ALL need each other and this team is destined to be a support to each other. Call your team members when you are struggling. Get to know the other people on this team. Tap into others and to a higher power to make it.
3- GET PLENTY OF SLEEP!!! Our bodies cannot function properly without a good’s night of rest. We MUST get enough sleep to keep the cravings away, feel energized the next day and to have the stamina to fight this battle!
It was GREAT seeing each of you at the meeting tonight!! You all are so amazing and I feel so blessed and lucky to be a part of such an amazing team!
So, recap of tonights meeting….
MEDITATE!!
Meditation is like taking the emergency brake off and allowing you to not have to push on the gas so hard like you would if you tried to drive with the brake on. The following are guidelines for meditation
1- Meditate 6-7 minutes EVERY DAY
2- Be in the same place physically when you meditate (the couch, the porch, your bedroom, etc)
3- Take 6-7 deep cleansing breaths before beginning (inhale through the nose and exhale through the mouth)
4- While breathing focus on the base of your nostrils. This allows your brain to be clear on what it wants and helps eliminate the distractions around you.
5- Visualize! Use your senses to visualize yourself and your surroundings.
Remember that 1 hour of meditation = 7 hours of work. Meditation is key to making sure that the mind, body and spirit are all linked together. Once you get them all working together, the magic begins!
AFFIRMATE!!
There are 9 Guidelines for creating your affirmations, which are:
1- Always Start Them With “I AM” (There is great power is those two words)
2- Use Present Tense
3- Make sure they are positive
4- Keep them brief
5- Get Specific about what you want in them
6- Throw in the “ing”, use active verbs such as “I am CONFIDANTLY EXERCISING AND ENJOYING MY HEALTHY LIFE”
7- Include one dynamic word in each affirmation such as: enjoying, joyfully, happily, serenity, etc.
8- Make the affirmations for YOU…. not for others.
9- Always add “this or something better”. Sometimes there is more in store for us than what we have in store for ourselves.
ATTITUDE OF GRATITUDE!!
“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”
We were each given small Gratitude Stones to put in our pocket to remind us every time we put our hands in our pockets to be grateful. Giving thanks is a crucial step to becoming great. What are you grateful for? When the rocks were passed around there was 1 purple one that I saw and instantly knew that I had to have THAT rock! Purple is the color of royalty and we are ALL kings and queens and deserve the very best in life. We need to tap into that nobility within us and make sure we are showing gratitude as we make manifest that royalty within each of us.
SLOW DOWN!!
Remember the following words of advice from RaQuett as you follow the program:
1- Slow Down! Take time to stop always doing. We always have a million things to do, are always running to and fro like chickens with our heads cut off. This is a journey, not a marathon. Take the time to stop and ENJOY this journey. We are human BEINGS….. not human DOINGS!!!
2- Admit that you are powerless. We ALL need each other and this team is destined to be a support to each other. Call your team members when you are struggling. Get to know the other people on this team. Tap into others and to a higher power to make it.
3- GET PLENTY OF SLEEP!!! Our bodies cannot function properly without a good’s night of rest. We MUST get enough sleep to keep the cravings away, feel energized the next day and to have the stamina to fight this battle!
It was GREAT seeing each of you at the meeting tonight!! You all are so amazing and I feel so blessed and lucky to be a part of such an amazing team!
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