Monday, February 28, 2011

Vintage Sheet Quilt | Sparkling Cider

Finally finished binding the vintage sheet quilt last night! See previous post here.


I machine quilted a wave pattern using the wave stitch on my machine and longated stitch. I learned about this easy quilting here.
Here are some previous photos of the process - this pattern looks intimidating but once you get going it does come together pretty easily.



Quilt top done and ready to be sandwiched


My favorite part of the vintage sheets are the bright funky colors! Really looking forward to having it in the house on the rainy cloudy days...










Sunday, February 27, 2011

Commit 2 Fit | Life Challenge Four


We are half way through the challenge! Give yourself a pat on the back and look forward to what I think is going to be an easy week. Although if you have some deadlines you are dealing with at work it may be a little tough. This week we are going to leave at least of two hour window of an empty stomach prior to bedtime.
WHY?
We are going to have our bodies enter sleep in 'burn' mode, rather than 'store' mode. Hopefully we will see improved digestion and overall gastrointestinal health.
MAKE IT HAPPEN
  1. You must eat your first meal early enough to fit in your 5-6 meals each day, while still spreading them apart by 2-3 hours
  2. Stay hydrated to avoid 'fake hunger' from dehydration. Keep your water bottle bedside!
  3. Drink hot tea or your cranberry water mix if you have night cravings first.
  4. In addition to water, tea and cranberry water, you may drink one serving of some kind of re hydration drink. What you want to look for in this type of drink is something around 50 calories, and less than 12g of carbohydrates.
  5. By following the balanced meal prescription we have been trying to follow, you won't find yourself overly hungry in the evening.
  6. It is normal to go to bed 'slightly hungry'. This is a good thing, but don't let your last meal be several hours before bedtime.
  7. If you are seriously hungry before bed, you are either dehydrated or didn't eat enough calories in your first 3 or 4 meals. Drink some kind of re hydration drink.
  8. Those of you on Advocare Catalyst - take 3 capsules before bedtime to enhance your results!
How you are going to get your point for this?
Drink water, tea, cranberry water or re hydration drink as your only consumption two hours before bedtime.
There are 28 possible points this week: 12 cups of water, five to six mini meals per day, making those meals protein+carbohydrates and this weeks habit.
Once everyone turns in their life habit 3 points I will do a status post - I can see there is going to be some competition for third place!!! Be sure to turn them in -
Since we are talking about bedtime, I leave you with this precious picture of Jesse. He knows how important sleep is! Yes, that is MY pillow and yes all three of them sleep with us. It's the only place I don't mind the dog hair - weird eh?


Good luck this week and look forward to hearing from you!

Friday, February 25, 2011

Fun Friday Finds

Looking forward to the weekend - it will be filled with fabric, sewing, and reading...trying to take it easy this weekend since next week is looking a little hellish right now.
What caught my eye this week- with a DIY theme...

[directions here - saw it here]

[wool felt covered soaps! directions here - saw it here, again]

[kindle case - tutorial here]

[Stylish iPad case - tutorial here]

have a wonderful weekend!

Wednesday, February 23, 2011

Commit 2 Fit | Proteins & Carbs

Happy HUMP day and week three of Commit 2 Fit challenge! Week three always seems difficult so it helps to have meal ideas to keep you going.
I want to post this image again to make sure we know what the serving size is and to make sure you are reading labels


Protein and Carb meal ideas:
  • Egg white omelets - low in calories and high in protein! Scramble four egg whites with baby spinach, mushrooms and 1 oz of swiss cheese [200 calories and just about 3.5g of carbs] Add 1/2 berries for additional 30 calories and 7g of carbs. You can also try:
    • salsa with slice of avocado
    • smoke salmon
    • diced tomatoes
    • feta cheese
  • Deli pinwheels - roll 3oz deli ham and 1oz of cheese in romaine lettuce leaves [200 calories 2g of carbs] Add an orange for 11g and 60 calories
  • Tuna salad on lettuce - 3 oz water packed tuna, lemon juice, chopped celery, 1 tbsp of plain yogurt. 5g carbs and 180 calories
Any more ideas?

Friday, February 18, 2011

Fashion on Friday

These are from two sites that I frequent - Polyvore.com [user:petitepaula] I love this site for fashion inspiration and outfit ideas. The second site is Pinterest - basically photo eye candy!

Outfit ideas that are inspiring my closet:



Source: polyvore.com via Paula on Pinterest


Source: iamagreedygirl.com via Paula on Pinterest








Source: polyvore.com via Paula on Pinterest



Source: anthropologie.com via Paula on Pinterest



Commit 2 Fit Challenge - Life Habit Three


Everyone has been doing so well over the last two weeks, I have been hearing from many of you that you are feeling GREAT! Keep posting those comments to the blog and sending in the emails. It's only going to get better! For those of you that are feeling that the results aren't coming fast enough remember it has only been TWO weeks. We are trying to build something and it a work in progress. Each habit is building upon the last and if you stick with it, the results will come. It is really setting us all up to succeed!

Let's get started with week 3 - you are going to make each meal (remember you are eating five to six meals a day) and each of those meals is going to be a combination of PROTEIN + CARBOHYDRATES. How much of each?



We are going to address fat intake in future weeks. A little bit of fat is okay - but we want HEALTHY fat. Not fried food, butter, etc. For right now try to make really good decision on your fat intake, we will be diving into FAT soon!
So why are we going eat this way?
  • Carbohydrates are digested slower when combined with protein. The slower, the better.
  • Stabilizes blood sugar levels - reduce your mood swings and really good for diabetes
  • Protein is needed to burn fat and feed muscle.
  • We need carbohydrates for many functions, including fat burning. However, too many carbohydrates at ONE sitting (one meal) causes the fat storage process.
  • Carbohydrates are designed to give us energy. If we eat more at one sitting that what we actually need for energy, our bodies store it for later. Body fat is 'stored up energy' that didn't get used.
  • 30 grams of carbohydrate is an amount that your body can use for daily energy needs without going into 'surplus'
  • The exception: after VIGOROUS exercise - dripping sweat, heavy weights type of workout, carbohydrate needs may increase to 45 grams for that one meal that follows the workout (i.e, post workout recovery meal like a shake or bar)
We need to start feeding our lean muscle and this is the way to do it. Right now I can tell that I need to cut my carbohydrates WAY down. I am exercising five days a week - three of those days are with my trainer and I am still what I consider soft. I want the sculpt and toned look so combining more protein and less carbohydrates will help me get there. I have exactly four weeks until MAUI!
TIP: Peanut butter is not a protein - there is protein in it, but it is not a full source of protein. Look on the label and see how much fat is in it compared to how much protein...be careful and be sure to read your labels!
What foods contain larger amounts of protein?
  • Meat
  • Poultry
  • Fish
  • Eggs
  • Cottage Cheese
  • Protein Powders are convenient way to get more protein into a meal. Especially if you can throw a scoop into your oatmeal or shake up with water so you can have it with some fruit. (Muscle Gain is what Brandon mentioned in our chats, which I will be adding this week since I need to up my protein!)
  • REMEMBER peanut butter and cheese are FATS, not protein
What foods contain larger amounts of carbohydrates?
  • Bread, bagels, rolls, croutons, cereal, oatmeal, tortillas, crackers, rice, basically all flour products
  • Fruit and fruit products (jelly, juice, dried fruit, etc)
  • Yogurt and milk
  • Corn, peas, squash, potatoes, yams
  • Beans and lentils
  • Candies, sweets, pastries
  • Alcohol
  • Check ALL sauces, dressings, etc Try to use Balsamic Vinegar and squeeze lemon for a dressing
Examples of foods with BOTH carbohydrate and protein
  • Yogurt, milk, soy milk
  • soy foods
  • Protein bars
  • Meal Replacement Shakes
For those of you on Advocare product here are some things to take into consideration
  • Spark is mainly a carbohydrate, but don't drink this with a meal. It is best on an empty stomach first thing in the morning. If you do this don't count it towards your carbohydrate count, if you do take it with a meal then you need to count it as your carbohydrate.
  • Muscle Gain Powder is mainly protein
  • All bars, meal replacement shakes and post-workout recovery shakes are carbohydrate/protein combined. The recovery shake being on the higher end of a carbohydrate.
How do you determine the serving sizes? Look at your hand and the diameter and the thickness of your palm is about 15 to 20 grams. Remember that you have an allotment of 30 grams of carbohydrates to eat per meal - that doesn't mean you have to eat 30 grams, just up to 30 grams is your limit. It's the opposite for the protein, you have to have at least 10 grams. You want to shoot for more than that. Hopefully that makes sense - if not let me know!
Here are some examples: (note- the rice and pasta is cooked)


What I plan on starting this week is continue with my Meal Replacement shake first thing in the morning. I want to preface that you don't need to use what I use - but you want something that has a one to one ratio of carbs & protein. The shake I drink has 24 grams of carbohydrates and 24 grams of protein - great way to start off the morning.
Then for the additional meals I am going to be relying on the Muscle Gain powder since I don't get enough protein until the last meal of the day (dinner). Finding the carbohydrates is obviously not hard for me - watching the portion control is. The palm of my hand is going to be a good measuring tool!
Here is a good example of reading labels and how I am going to supplement the protein. On the left hand side is a fiber bar, as you can see good on the carbs but VERY low on the protein. The right hand side is Muscle Gain protein powder (with water). When I combine the two (fiber bar and muscle gain) I will have the right amount of carbs, protein and calories. 265 calories (under the 300), 23 grams of carbohydrates and 33 grams of protein.


Make it HAPPEN
  1. Don't count veggies in the carbohydrate budget (except the ones mentioned above) Most veggies are 'free'
  2. READ all food labels
  3. Plan your meals ahead of time
  4. When in doubt, eat a bar or have a shake - have them at your desk, purse, etc.
  5. At restaurants
    1. Eat open face sandwiches with no other carbohydrate choice
    2. For salads make adjustments to 'added carbohydrates' in croutons, bread sticks, tortilla strips, etc
    3. For Mexican food, fajitas with corn tortillas are your best option. For example one corn tortilla + 1/2 cup of beans = carb limit. This would mean skipping the chips!
Group input needed! Grab five to 10 carbohydrate food items you have within reach. Determine the serving size a person can eat and still consume 30 grams of carbohydrates or less. Post your finds to the blog!  HINT: Read the 'serving size' at the top of the label and then read the grams of Total Carbohydrate.

How are you going to get your daily points?
0 to 30 grams of carbohydrates
10+ grams of protein
in one meal, five (or six) times a day

Example of 'good' meals:
  • 2 eggs + 1 piece of toast
  • 2 eggs + 1 cup of juice
  • 1 chicken breast + no carb
  • 1 cup of oatmal + protein
  • Fish + carb
Example of 0 point meals:
  • 2 eggs + 1 piece of toast + 1 cup of juice
  • 1 egg + 1 piece of toast
  • 1 cup of oatmeal + one cup of milk
  • Meal Replacement shake + 1/2 banana
Don't forget that you are still earning points by having 12 glasses of water per day and five mini meals - now you just need to modify those mini meals. There are 3 possible points a day. If you have any questions or concerns be sure to email. Here's to another great week and Enjoy life!

Wednesday, February 16, 2011

Commit 2 Fit | 300 Calories

Five small meals [300 calories] a day is difficult! The timing and what to eat combined, oh and let's not forget the water... it's enough to send you screaming into the night. What prevents me from throwing in the towel? Well I do feel better and I like that I am challenging myself in deciding what to eat.

Before the challenge I always found myself eating what was easy and something that I didn't have to think about. Now I have to plan [which I should love to do] what I am going to have and start thinking about cooking around 5PM.
Back to the planning - remember to choose foods from 3 categories: complex carbs, lean proteins, and healthy fats.

Breakfast
  • low fat whole grain toaster waffles w/1 tbsp of reduced calorie syrup and fresh blueberries
  • whole egg scrambled w/two egg whites and vegetable of choice [one bell pepper, brocolli]top with 2 tbsp of salsa. Serve with one whole wheat toasted english muffin
  • Smoothie: 1/2 cup of skim milk, 1/2 cup of yogurt, 1/2 frozen banana, 1 tbsp of flaxseed, 1 tsp honey and 1/2 cup fresh berries - blend.
  • egg mcmuffin toaster and with egg beaters it is just under 300 calories
Lunch
  • whole wheat sandwich thins, only 100 calories, few pieces if lean lunch meat & veggies for a yumo sammy
  • Burrito: whole wheat torilla, 1/3 cup of black beans, 1 oz low fat cheese - heat in microwave for 2 minutes. Top with shredded lettuce low calorie salsa
  • 1 cup of Hormel Turkey chili with beans and small side salad
Dinner
  • Veggie burger - on a low-calorie wheat bun. Broil the veggie burger. Serve together with 1 tbsp. ketchup, 1/2 cup lettuce and tomato, and piece of fruit on the side
  • For something quick definitely check out the frozen meals like Lean Cuisines and Weigh Watchers. Those that are watching your sodium intake this may not be a good choice for you.
Here are some other great resources for 300 calorie meals:
  • Diet Blog - shows actual photos
  • From Daily Spark - love the photos showing 'this vs. this'
  • Allrecipes.com has a 300 calories or less per serving - remember this is SERVING SIZE ;)
And if you can find the February issue of Real Simple on the stands it is worth picking up!Their section talking about superfoods is exactly what we are trying to follow.


One of their ideas is to roast broccoli in the oven and it delicious - I even combined it with brussel sprouts. I tossed them both in olive oil, garlic, crushed red pepper...


Then roasted them on a baking pan at 375 degrees - less than 20 min but you want them tender, then sprinkled a little bit of parmesan on top!



Happy Wednesday!!

Saturday, February 12, 2011

Commit 2 Fit | Life Habit Two


Eat FIVE [300 calories] small meals a day
We are on a second week of developing good habits! Before we get into the details of this weeks challenge let's cover some fundamentals and basic understanding of weight loss.


The teal column on the left represents the calories you ate - 1500. Moving to the right you can see what happens as you burn or don't burn enough calories. Keep in mind that everyone has a different metabolic ate, but with this challenge we are trying to develop these new habits that help increase your metabolism.

What happens when you burn 1800 calories?

The second scenario - you are going to lose weight! You are going to burn up some body fat - the body is going to be looking for that 300 calories to burn away. This is another reason why I take the Catalyst so my body doesn't go looking for muscle to burn, it burns the fat first.

The third scenario is what we are trying to avoid - surplus of calories, weight gain. I know that some of you are wondering how to figure out how many calories that you burn. Without getting into anything scientific and you going in for testing this is a generic example of calories burned:
  • Average woman that works out 3 times a week, she burns 1500 - 2000 calories a day
  • Average male that works out 3 times a week, he burns 2200 - 2500 calories a day
Remember this is a generic number - bottom line what you put in your mouth, you have to burn off!

The challenge this week: you are going to eat a samll meal every two to three hours.This life habit that we are going to implement this week is VERY important for your overall results. Some of us are really going to see some results when you start this!
What is a small 300 calorie meal? Make a fist - a fist and half is a good general rule of portion size, it is about 300 calories. We are going to follow the fist and half portion for this challenge not the two fists.


Here are some examples of 200-300 calorie meals:
  • Half Turkey sandwich (light insides - have you tried the Orowheat double fiber english muffins?
  • 2 eggs with yolks + 1 slice of whole grain bread (no butter)
  • Yogurt + 1 TBL natural peanut butter
  • Open face sandwich with meat, veggies, light mayo
  • Advocare Meal Replacement shake
  • Advocare Bars (many varieties: meal replacement, breakfast )
  • 1/2 cup of brown rice (cooked) + 3 oz of chicken
  • 1/2 cup of oatmeal (no milk, butter, or sugar) + 1 scoop of protein powder Muscle Gain Powder
  • 3 oz of tuna fish (no oil) + 6 small whole grain crackers
  • 3 oz of ground turkey meat + 1/2 cup of whole grain pasta
  • 25 raw almonds + 1/2 piece of fruit + 1 scoop of protein powder Muscle Gain Powder
  • 3 oz of salmon
  • 3 oz of chicken + 1/2 cup of grapes
  • 2 hard boiled eggs + low fat mayo + mustard + 1 piece whole grain bread
  • 1 small apple + 1/2 cup of cottage cheese
Vegetables are considered the 'free' food and don't count in your 'fist' portion size. What really impacts your calories are butters, dressing, sauces, etc. Use light versions or very little of these.
DON'T forget about your 12 glasses of water a day!
Please share your ideas for these small meals - we are going to need them over the next seven weeks we have left!
I have planned that my typical day is going to look something like this:
    7:00 AM     Meal Replacement shake
    10:00 AM   some kind of protein bar or Breakfast Bar
    12:00 PM   small meal
    3:00 PM     small meal (something with almonds or bar)
    6:00 PM     small meal
    8:00 PM    optional small meal for females - if you are hungry, if not skip this
What does a typical day look like? Based on this graph I am definitely in the 'typical' range. So this will be a good challenge this week to get me to change it up to the ideal scenario! It is very important to have your meal within an hour of waking up - you need to eat! You have to start in the morning if you are going to continue to eat these small meals throughout your day. Plus it is a great way to jump start your metabolism in the morning - your body will start burning calories immediately. Do not deprive your body.


You can see how your blood sugar is going to stay even/stable throughout the day. That is what we are looking for. In the green you can see how most of us eat - notice first thing in the morning we sabotage our weight loss by not eating anything until 9am. But when dinner time comes around we are STARVING and we eat even more after dinner because we deprived ourselves all day. Look at the calorie intake of the ideal situation versus the typical in this example. The 'typical' example is actually called the SUMO Wrestler diet, believe it or not. I don't think any of us are going for that look on purpose!
Sumo Wrestler diet:




How do you keep your metabolism burning HIGH all day? Think of the twigs that you toss on the fire to keep it going as your food. So we have to be giving our metabolism small amounts of food to keep it going.
You are probably thinking there is no way that I have time to eat 5 meals a day! I believe we need to change our perception of what a 'meal' is. It's not always sitting at a table, with a napkin and silverware. Most of us don't have time to do this - we need to look at these meals more as snacks and they are not going to be eaten in the perfect social environment every time.

Let's Make it Happen!
  • Plan ahead: write out a meal plan for each week. See the examples above.
  • Make a grocery list and stock up on exactly what you'll need - feed your family this way too! Did you notice that most of your kids eat this way already??
  • If you are going to work, pack your meals
  • Eat within one hour of waking up so that you can fit all of your food in (plus it will enhance your results)
  • At first, you might have to eat "by the clock" to break old habits, especially during the first half of the day. Because if you are eating those big meals at dinner/night you are not going to wake up hungry - your stomach probably hasn't even finished digesting it. When you even out your calories you are going to wake up hungry.
  • A good rule of thumb is you need to at least have half of your small meals in before 2pm. Make a note of this somewhere - set it on your phone or your computer calendar.

Remember to either post your last weeks points here in your comments or send them to me privately at paulamw@comcast.net. If you don't want your results posted on the blog PLEASE let me know! Also there are 14 possible points this week - one for the water and one for the small meals. This challenge builds upon itself each week.
We are all committed to feeling and looking better! Let us know if you have any questions, concerns or input.

Commit 2 Fit | H20 Tips

Heading into the weekend and just wanted to tell you that we are all doing so well! here are a few things to remember...
  1. Definitely start as soon as you get up in the morning
  2. Feeling like you live in the bathroom will subside over time - your body is probably in shock because you haven't hydrated it before! In the long term just think of all the bacteria you are flushing out -
  3. Don't forget about a nice cup of herbal tea.
  4. If you live outside of the US and are participating in the challenge I understand that you are a day ahead - no worries, just start your week on Tuesday.
Have a Happy Weekend!

Thursday, February 10, 2011

Vintage Sheets | Sparkling Cider Quilt

A while back when I was surfing blogs I came across this blog In Color Order - I believe I found her through Flickr. You will be amazed at her talent for sewing and of course for thrifting. Her Pyrex collection is to die for and she has it all in her apartment!
As I followed her through blog posts, I was inspired by her to do a vintage sheet quilt. So dug through all my thrifted material and found I had some but not enough to do a quilt. Luckily she even sells fat quarters of her vintage sheets finds and is constantly updating it with new prints. After purchasing several FQs from her I finally had enough in my stash to do something - but what design???



I settled on the same one that she did [#3 above]- I decided that I wasn't ready for circles! The Sparkling Cider Quilt is by All Washed Up. It's definitely pushing my skills with the pointed stars but I am having a great time making it. You definitely will want to get the Large Flying Geese Ruler. The gals @ All Washed Up have them for sale so you can buy it with the pattern. The optional tool that has made life way easier cutting all the 'geese' parts out has been the rotating 12x12 cutting mat. I was able to get mine at Joann's at 50% off.

So far I have two blocks done and a pile of piecing to do...



and this kind of mess makes me happy:

Tuesday, February 8, 2011

Commit 2 Fit | H20


1. Water!, 2. Cuba Gallery: water / blur / droplets / glass / kitchen / movement / photography, 3. Water Droplet.., 4. water glass, 5. Water Released, 6. Water Sculptures, 7. You've been walking in circles, searching. Don't drink by the water's edge. Throw yourself in. Become the water. Only then will your thirst end., 8. water, 9. Water Drop Nebula

So how are we feeling on day three of challenge one?
Here are some tips on drinking more water:
  • Make it a Morning Ritual. Many of us wake up dehydrated, and the first thing you should do before you do anything else is drink two glasses of water. I keep a water bottle on my nightstand.
  • Add Some Lemon. At restaurants, ask the servers to provide lemon slices with your water.
  • Keep it In the Clear. When your urine is clear, you are properly hydrated. When your urine is a dark yellow, you are definitely dehydrated.
  • Think of How Pretty You’ll Look. I don’t know how direct the correlation is between having healthy, glowing skin and drinking a lot of water, but I’m not taking any chances. Whatever psychological trick keeps me hydrated!
  • Do It Like It’s Hot. If you’re in the mood for a hot drink, drink heated water. Sometimes we just want the psychological pleasure that comes with having a hot mug cupped in our hands than the actual drink itself. Plus, coffee and tea contain caffeine, which is a diuretic and elevates the rate of water being expelled from your body via urination.
  • Drink When You Have a Munchie Attack. Sometimes our hunger is thirst masquerading as fake hunger. Drinking a cup or two of water will make you feel “full.”
  • Cheap cheap. Water at restaurants are FREE!
  • Always have a full glass of water near you when you are working. It will give you something to mindlessly sip on when you are brainstorming or need something to do with your hands.

Sunday, February 6, 2011

Commit 2 Fit | Life Habit One

We have a great group of gals for this Commit 2 Fit Challenge! Remember this is an eight week challenge with a friendly competition to keep up interest. This program will guide you through EIGHT new healthy habits. I was looking back on posts from the last challenge we did and the reasons why I am doing this haven't changed:
  • Gain energy
  • Lose body fat
  • Form new habits or improve the good ones
  • Improve health
Your goals may be different but one that we have in common should be to form new healthy habits!
How it ALL is going to work
  1. We will 'meet' every week for eight weeks on Mondays, here on the blog. If you do not want to share your information on the blog you are more than welcome to email me privately at paulamw@comcast.net. Also if you do not want your standings published on the blog please let me know I will keep them between you and I.
  2. The kick off will be on Monday, February 7th
  3. Each week you are going to be assigned a LIFE HABIT, it will be revealed on Saturdays. It will be your assignment to incorporate this one new habit for the following week. A new LIFE HABIT will be assigned the next week, while carrying over the previous week's habit... and so on, until all eight habits are in place!
  4. POINTS! There are rewards! Each participant will receive a 'point' for each habit they complete for each day. At the end of the eight weeks, everyone who has accumulated 80% of the total possible points will receive a secret gift!
    1. Each week you will report your points earned - again if you do not want to share your progress please email privately at paulamw@comcast.net
    2. We are on the honor system here! Remember the saying "...you are only cheating yourself."
  5. Now I know that some of you have a competitive streak (myself included)  so I would like you to decide if we should have First, Second and Third prizes for the most points? I am willing to do this but also want this to be a group decision.

I will be referencing the products [Advocare] I use and the food I eat - you do NOT have to use the same products to participate. In fact, if you feel comfortable please feel free to share in your comments what you are doing. What are your best practices?
Is there an eating or exercise plan?
Each LIFE HABIT will incorporate eating guidelines. However, from start to finish, use the "common sense" eating plan.
  • Eat eight to ten servings each day of vegetables and fruits
  • Avoid processed starches suh as white bread and white rice
  • Reduce your dietary fat intake
  • Avoid all fried foods
  • Avoid sugar - have a piece of fruit instead
Exercise is encouraged but it is your option! I will be sharing my exercise experiences with you as I train for my 5k in March.
Disclaimer
I am just like you and don't pose to be a health expert. I want to share my experiences with you and it's always more fun in a group right?! If you are under a doctor's care for any medically related issue, please consult with your doctor before changing diet, exercise, or supplement program. Please adhere to their directions and any product labels.

Tools to help you
Here are some PDFs to help you track your progress:
Track your points each week: Download Commit2FitPointTracker
This is an optional measurement tracker Download Measurements
For week two Download Commit2FitFoodLog
Looking forward to this second round with you!!!

Friday, February 4, 2011

Committing | Are you ready?

We have a great group of gals for this Commit 2 Fit Challenge! Remember this is an eight week challenge with a friendly competition to keep up interest. This program will guide you through EIGHT new healthy habits. I was looking back on posts from the last challenge we did and the reasons why I am doing this haven't changed:
  • Gain energy
  • Lose body fat
  • Form new habits or improve the good ones
  • Improve health
Your goals may be different but one that we have in common should be to form new healthy habits!

How it ALL is going to work
  1. We will 'meet' every week for eight weeks on Mondays, here on the blog. If you do not want to share your information on the blog you are more than welcome to email me privately at paulamw@comcast.net. Also if you do not want your standings published on the blog please let me know I will keep them between you and I.
  2. The kick off will be on Monday, February 7th
  3. Each week you are going to be assigned a LIFE HABIT, it will be revealed on Saturdays. It will be your assignment to incorporate this one new habit for the following week. A new LIFE HABIT will be assigned the next week, while carrying over the previous week's habit... and so on, until all eight habits are in place!
  4. POINTS! There are rewards! Each participant will receive a 'point' for each habit they complete for each day. At the end of the eight weeks, everyone who has accumulated 80% of the total possible points will receive a secret gift!
    1. Each week you will report your points earned - again if you do not want to share your progress please email privately at paulamw@comcast.net
    2. We are on the honor system here! Remember the saying "...you are only cheating yourself."
  5. Now I know that some of you have a competitive streak (myself included)  so I would like you to decide if we should have First, Second and Third prizes for the most points? I am willing to do this but also want this to be a group decision.


I will be referencing the products [Advocare] I use and the food I eat - you do NOT have to use the same products to participate. In fact, if you feel comfortable please feel free to share in your comments what you are doing. What are your best practices?

Is there an eating or exercise plan?
Each LIFE HABIT will incorporate eating guidelines. However, from start to finish, use the "common sense" eating plan.
  • Eat eight to ten servings each day of vegetables and fruits
  • Avoid processed starches suh as white bread and white rice
  • Reduce your dietary fat intake
  • Avoid all fried foods
  • Avoid sugar - have a piece of fruit instead
Exercise is encouraged but it is your option! I will be sharing my exercise experiences with you as I train for my 5k in March.

Disclaimer
I am just like you and don't pose to be a health expert. I want to share my experiences with you and it's always more fun in a group right?! If you are under a doctor's care for any medically related issue, please consult with your doctor before changing diet, exercise, or supplement program. Please adhere to their directions and any product labels.

Tools to help you
Here are some PDFs to help you track your progress:
Track your points each week: Download Commit2FitPointTracker
This is an optional measurement tracker Download Measurements
For week two Download Commit2FitFoodLog

Looking forward to this second round with you!!!