THE LAST POST...from Mir...with a preview to the next challenge....

Now that we're done with updates, weigh-ins, and announcing prize recipients, heh, I can mention this:

Since UpInTheCosmos and Jo were the runners-up as most supportive/enlightening in the votes, they also get a free pass to be in the next challenge if THEY so wish.

(Betty and Julie and Angela got free passes, as mentioned in a previous post).

But, ladies, ya want to check the rules when I post them. I'll speak about that challenge--or whatever I call it--on my regular blog, 2 Years 2 Happy Weight After.

ETA: Visit the EVE 2 EASTER 2012 Challenge blog  for more info.

It will require more of challengers than this one (in terms of time, updates, etc). But be similar in many ways. I'm still figuring out some particulars.

I'd like to use this post for some feedback--is there something you'd LIKE to see in the next challenge that might be motivating/useful. I may NOT use it. I may. But feedback is good, right?

So, including me and the slots I'll take for Julie, Betty, Angela (co-piloting again, unless she changes her mind), Karen, and one mebbe for Beth (not sure if she'll want to), and two optionals for Jo and UpintheCosmos...that's already 8 in (more or less).

As I wanted to keep the number smaller, that leaves at least 4 and up to 6 more spots (maybe up to 10 more, if I stretch it to 18). This challenge ended with 17 check-ins (well, maybe 19, I think a couple checked in the comments). So, that wasn't an unmanageable number....no more than 20 seems good.

Once I put up the blog and post announcing the particulars of the next challenge (Jan to April 2012), if the rules agree with y'all, then ask to be added. If not, I understand. If you were named above, you get an automatic okay to be in if you ask. Others will go on the "up for consideration" list.

I will not accept anyone who dropped out of one of the challenges I hosted (Slimmer this Summer, CDCC). Yep. That's the way that sugar-free cookie crumbles.

I will probably ask for folks to be dedicated cheerleaders/checkers--letting us know if someone is having issues and need extra support. I won't have time to visit all the blogs every week, and don't plan to. But if we divvy up the overseeing, everyone should get checked and no one should lack for support. That's my desire.

Think "buddy system". You don't have to support EVERYONE, but you will need to dedicatedly choose to support SOME. If you weren't supportive in THIS challenge, you won't get in to the next one. Sorry. I only want folks who'll have the backs of the rest of us, at some points, in some way, with some consistency. If you have the time/energy to support all challengers weekly, may God heap blessings upon you. Go for it. :D

If you missed check-in deadlines without really good cause or telling me in advance (ie, vacations, hospitalizations, family issues, etc, all good reasons to forget/delay), you will not get one of the few slots left.  I will have a longer window to check in next challenge, on my whim, cause hey, I'm rolling that way, so if you're chronically unpunctual--choose to make your weigh-in and updates EARLIER, not later. Fridays or Thursdays, not Saturdays or Sundays. It's a safety zone, yes?

Prepare to take pics. Several.

Prepare to read.

Prepare to buy, find, borrow and item of clothing.

Prepare to have a scale (that works, no excuses) and a tape measure.

Prepare to dream and set goals again.

You don't have to lose weight.  You will need to eat well and move to either slim down, maintain, buff up, or get better habits. Your choice.

That was the preview. Hope I didn't spook ya off.

Again, it's about support and change--the change YOU want--and not quitting and dealing with the internal, too. If you can't do that, don't join. I'd rather have very few folks and very committed folks.

Blessings on you all, no matter your journey. Later...

And the winners are...

Thanks to those who voted. And here is the result:

For most supportive: Betty


For most enlightening: Julie

:)

Congrats to you both for being so helpful to the others. I appreciate your great energy and good will.

Betty, you and Julie need to email each other to arrange the jewelry particulars.

Julie, you get to me about the prize. I'm flexible. :D

I'm out the door to Pilates, and may well add more thoughts to this post later.

THANKS, ALL!

LINKY UP FOR THE FINAL UPDATE: Please make your last update helpful, comprehensive, and include a pic of you and your challenge dress/clothing item.

TO ALL CHALLENGERS: Please Put Your Nominations for the Prizes in the Comments of this Post!

Okay, it's the last week. Keep your mojo going. No giving up!

In light of the dwindling days left in this challenge, it's time to get the nominations in for the two finale prizes: 1. most supportive and 2. most enlightening blogs during challenge.

Each of you need to post a comment under this post with two names, one for each of the prize categories. Your comment should look thusly:

For most supportive, I nominate ____________________ <(name & blog url goes there).
For most enlighteninng blogs, I nominate _______________<name and blog url goes there.

Name and blog url for each nominee (and name is whatever their online handle is, doesn't have to be a full name, of course.)

And that's that. The challenger in each category with the most votes wins. If there's a tie, I hit a random generator to choose a winner. Simple.

I am not eligible for my own prize. Julie is not eligible for her own prize. Keep that in mind. :)

The most supportive blogger gets a custom piece of jewelry handmade by Julie. It can match your CDCC outfit, if you so wish. (See the November post where I describe prizes and link to a pic of her handiwork for an example.)

The most enlightening blogger gets the prize I'm giving as long as they are within the area to quality for Amazon Prime shipping (that's the condition I put on it previously.) Again, to see what my prize is, read this post.  I'm willing to consider an alternate book (no more than 20 bucks) as an alternate to the one I listed in that linked post, as long as it related to your weight loss issues/goals/needs. And qualifies for amazon prime. If you are a Kindle reader, I will offer a gift certificate so you can obtain the book for your Kindle. (Or however Amazon handles those transactions.)

If you think one person was both--you can nominate one person for both.

And that's it. Nominate away!

LINKY IS NOW UP for Update #13, the penultimate update. I'd like to see all 20 challengers link up BEFORE the deadline. Thanks.

What to Do When Your Behind Hurts...

I thought about cutting and pasting my entire post here, but I'm not feeling it today, and yes, my rear end still hurts today. AND my quads.

Read the rest of the story here.

Peek into 2012 Challenge: Yeah, gonna keep it to maybe 12 or 14 in 2012

I looked back on this challenge and decided that 30 was way too many, and 20 is also a lot of folks to keep track of. I think I now want to keep the challenge in 2012 to 12 or 14 tops motivated folks who'll stick out 14 weeks, no matter the outcome.

So, yeah, 12 to 14 challengers. Hopefully, no drop outs.

I think this will help us all be able to support each other MORE, as we're less spread out. Might even include an emailing portion, though that's the least of my interests. :)

There are a few people I will give an automatic in if they want in all due to their active and supportive status during THIS challenge: Julie and Betty and Angela, for three. You guys commented a lot on people's blogs. You checked in and were accountable. You wrote encouraging posts. You worked on issues. Angela co-led with me--and I'd love to have you assist with the next one, too, if you're willing. Julie offered a prize made with her own hands. Betty is a total newcomer, as far as I know, to me and to challengers, but she's been zipping along, doing great and being a cheerleader.

I also appreciate the good attitude and general positive notes you've added. And Angela's needed kick-in-the-hiney posts. Hey, I like cheery folks. :)

You were, imo, total assets. You guys want in, you're in.

Others in this challenge have been terrific, too, and I thank all of you who consistently cheered us and encouraged us and comisserated with us when weeks sucked. If it weren't for the different kind of "vision" that I have for the 2012 challenge, I'd say, "Come on in, EVERYONE." But it likely won't be for everyone. It might be just what some of us need, though. :)

I already have  two other slots requested and approved from folks who weren't in CDCC. That's five . With me, that's six. So, basically, half of the slots are gone.

If I see a lot of interest, I'd probably stretch the challenger roster to, maybe 16 or 18, but the truth is, I think it will be more valuable for the challengers if it's a smaller group that's willing to put more energy into each other's success.

And maybe it's not even a challenge. After all, I'm not asking for breakneck pace, huge losses, total overhauls--though anyone who wants to try for that, God bless you. I've got your back!  It's about focusing on 14 weeks of making progress, however you define that health/weight/fitness progress. As long as it's measurable via multiple methods--scale, tape measure, fat calipers, BMI doohickey, muscle-to-fat ratio, dress size, medications no longer needed, flexibility--that's it. Just asking for measurability. Goals are motivating when MEASURABLE. Specific. Trackable.

Okay, so that's where I'm at now. Not long after CDCC ends, I'll start a new blog for the 2012 challenges and post the rules. It will be more demanding than this challenge in terms of accountability. I will likely leave a longer check in window (maybe 3 days, instead of 1.5 to 2). But I will be stricter in terms of late check-in.

Like this challenge, barring vacations, emergencies, laptop failure, or power outtage, etc, if you don't check in within the window, you will be OUT.  I will set up a system for check-ins for those who will be out of town, having procedures, etc. Everyone will have to check in, and I will have more than just a scale for check-in, so that vacationers and others will have a way to be accountable when the scale is not at hand. Hint: Yes, buy a tape measure. Keep it around. :D

It takes a lot of time and energy for me to set this up and stay on top of it. And I have. So, I hope that I will continue to be able to be dependable in this way for the challengers. I want to be encouraged and encourage and make progress with you! But since this DOES take energy, I need to make it smaller and more stringent.

Still, even if only 6 or 8 want in, I'm doing it. We six or eight will see April 2012...stronger, leaner, and hopefully wiser and more "in the groove" with our health.

And that's that for now. Have a great Tuesday, and dream beautiful dreams for yourself. Dreams you can realize day by day....

May Still have 20 out of 30 (If Megan Is Still With Us)...and start to narrow your choice of nominations for the two prize categories...

I know Megan had some sort of trip for this past week, but don't know if she's back or still gone, planning to update, or out of the challenge. Megan, let us know in the comments of the previous post if you do an update.

Thanks to all who checked in. We've kept a pretty consistent number since reaching 20 challengers. That's really good.

As I plan the 2012 challenge, I am going to make it a bit tougher in terms of rules. That won't suit a lot of folks, and that's fine. I only want folks who are willing to follow the rules. :D Struggling doesn't bother me. Disregard of challenge requirements irks me no end.

In the coming week, I'll likely add the post for nominations for the prizes. I'll be needing you to select your 1. most supportive challenger and 2. most enlightening challenger. The prizes were discussed in a previous post (scroll and seek).

Hope this week sees you all well and full of health. On we go...!

LINKY FOR CDCC UPDATE #12 IS OPEN! Please enter your update entry's url. TWO WEEKS TO GO!!!!!

PSA - How to Beat a Plateau

Plateaus.

The Bane of My Existence.

Okay, that my be a bit melodramatic, but they have driven me nuts in the past. I spent almost a year on one before finally leaping off. I've done some reading and some experimenting with plateaus as well as asked every health care/fitness type person I knew for advice. Here's what I've learned about busting off a plateau.

There are three areas to focus on for your breakout: Food, Exercise and Attitude.

DISCLAIMER!!! Food intake and exercise routines are best coordinated with your doctor or nutritionist! Check with professionals before you plunge in!

Food

Eat Right – if you aren’t tracking your food intake, do so for a week. A slice of bread here, a handful of tortilla chips there – it all adds up. Seemingly benign snacks still count. Keeping a food diary is an honest look into what you are actually eating, not what you think you’re eating. So for one week, write down everything that you eat. Everything. From the sugar packet you dropped into your coffee to the two bites of chocolate ice cream you snuck from the offsprings’ bowl, to the handful of goldfish crackers - write it down. A food diary is an honest look into what you’re actually eating, not what you think you are eating.

Eat Smarter – Cut those refined carbs out of your diet. Think of refined carbs as ‘white food’ – pasta, rice, bread, potatoes, cake, cookies, donuts – anything made with white flour or white sugar. Substitute whole grains, veggies and fruits.

Eat Balanced – There is no magic number of carbs, protein and fat you need to eat in order to lose weight. However, a good place to start is:

• 50% of the calories you eat should come from complex carbs and...

• 30% of the calories you eat should come from lean protein and...

• 20% of the calories you eat should come from healthy fats.

Complex carbs are full grain, high fiber type carbs, such as those you find in whole grain pastas, breads, lentils and beans. Lean protein can be found in chicken, fish, turkey and very closely trimmed beef. Healthy fats? Is there such a thing? Yes!! Healthy fat refers to vegetable based oils, such as olive or canola, and yes, you need it in your diet! You wouldn't think of driving a car without oil, right? Your body is a machine and needs lubrication, too. Healthy oils provide it.

Need a calculator to figure out how to get these percentages in? Here’s one online.

Eat More – Get off your very low-calorie diet. Your metabolism may slow down if you have severely reduced your daily calorie intake. Your body needs fuel to operate! Even if you sat on your tush and did absolutely nothing, your body needs a certain number of calories just to keep your heart beating and your brain functioning. Starving yourself is not an effective weight loss tool.

Exercise

Work Out Harder – walk a little faster, pedal a little faster, run up the hills instead of down.

Work Out Unpredictably – Over time, your body gets used to the same exercise. It’s called ‘muscle memory’. (Don’t believe me? Ask a piano teacher about muscle memory.) Your muscles get used to a specific routine and go into super-efficient autopilot mode when you do the same repetitive routines over and over. Been using the treadmill? Hop on the elliptical instead. Bike a different trail, add hill climbing. Tired of running? Try swimming, or Zumba. Play basketball with your kids. Accidentally let the dog off the leash and then chase it down the street. Keep it fun, keep it varied!

Work Out Longer – If you’ve been walking 30 minutes a day and have stopped losing weight, it may be time to step it up and start walking 45 minutes a day. I've upped my exercise from an hour to an hour and a half.

Work Out More Often - So you don’t really want to up the intensity or duration? Then work out more often. Add an extra day [or two!] to your workout schedule. Work out twice a day instead of once. That hour and a half? I get an hour during lunch, and added a thirty minute bike ride in the evening.

Attitude

This one is hard, I know. It's hard to keep a good attitude when all you want to do is scream, kick your heels and throw shoes across the room. Patience is the key.

"Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow - that is patience." ~Unknown~

We didn’t become overweight overnight, and we won’t get back to healthy overnight, either. When you're sitting to the far right on the weight number line, it is very easy to shed the pounds. Your body wants to be in balance and quickly tries to get there. As you get closer and closer to your goal weight, just resign yourself to the fact that it will take more time to lose that last 10 pounds. Be Patient! Be Persistent! While you wait, remind yourself of all you’ve accomplished and how far you’ve come.

Take a look in the mirror. Do you look better? Are your clothes fitting better?

If you gained weight but look the same, you’re gaining muscle mass!

Do the math and keep track. Check your body fat percentage – if it’s going down, then you’re getting healthier! Here are the directions for calculating your body fat percentage.

Focus on how strong you are becoming and how healthy you feel instead of that number on the scale. It’s just a number. Hear that, Self?

JUST A NUMBER!!

It doesn’t tell anyone about how amazing you are, how smart, how creative, how funny. It doesn’t dictate who your friends are or whether or not your spouse and offspring love you to pieces. YOU are uniquely you, ‘fearfully and wonderfully made’ (Psalms 139:14) and that number will eventually get down to a range you can live with.

Still At 20 Challengers! Thanks for Linking Up! ONE LAST CHANCE TO GET BACK IN!

Very happy to see we stayed at 20 challengers with our ELEVENTH update since we started this gig on September 11. Look how fast the time goes!

Only 3 updates left.

THREE. That's all.

It's up to us to make the 3 weeks rewarding to our health...and our dresses.

One last chance to get back in offered up right here:

If you dropped out in the last couple weeks--by default or intentionally--and changed your mind, just let me or Angela know in a comment to THIS POST.... and we can add you back to the blogroll. You will need to do an update post with your current weight (and any revised goals, if needed), and then add your url (what would be the url for your update for the linky) to the comments section of the last update (ie, yesterday's). Up to you. Decide soon. Like...in the next day or two.

On we go...

LINKY IS OPEN FOR UPDATE #11 --and extended until Monday!

I totally spazzed on what day of the week it was. Have had hubby home most of the week and it threw me off. We spent the day planning for a business trip. Sorry for any inconvenience this lateness causes.

HAVE A STRATEGY SO YOU AREN'T REGRETFUL ON FRIDAY! What is your plan to NOT overindulge?

Okay, still working on the protein/refeeding and it gets frustrating some days, but energy is high, mood is high, and I wake up wanting to dance. This..not so bad. :D

Tomorrow is one of those minefields for dieters. It just is. Last year, I did great and lost weight through the holidays, thanks to Allan's DDDY Challenge keeping me focused.

This year, it's up to me to keep me focused, and it's up to me to have my strategy in place.

As I am bringing a couple dishes, I choose to make stuff I can eat. Natch. My organic coop has green beans, yams, celery, carrots, raspberries, seckel pears, pumpkin squash, at least one herb (sage, thyme, etc), mushrooms, greens, cranberries,  and granny smith apples, so making one cooked veggie and one crudite side along with some baked apples (walnut butter, cinnamon, bit of real butter) gives me some totally safe side and dessert options. (I'm keeping those wonderful seckels for myself, nom nom.)  I will make no-sugar cranberry sauce...fresh and organic and good for me. Not the crap in cans that's processed to death and full of pancreas-destroying, glucose-spiking nonsense.

Baking apples is easy, tastes like apple pie without all the crap in apple pie. :D Win!

Side veggies fill you up. Go easy on the butter, go strong on the herbs. WIN!

If the salad veggies are great, make a beautiful salad and add all sorts of colorful things in it to make it pop. I may make a spinach, walnut, cranberry one. :D WIN!

Skip the bread. It's so ordinary. Unless it's a super-special, grandma-baked, never eaten any other time of the year, why use up those calories on useless, gluten-laden stuff? (And if you have gluten sensitivies, for Heaven's sake, be sane. Stop being a child and  grow the damn up about food and stay away from the damn stuff!!!!!!!!!!!!!!!! You will hurt yourself and lose years with your family, cause it will kill you.  STOP IT!)

Eat at least one indulgent food in a small portion so you don't feel deprived-(whatever is your fave, be it the pumpkin pie or sweet tater casserole or mashed taters or green bean casserole) and fill up on turkey meat (hey, the breast is so low cal you can just pig out on THAT, sans the cranberry sauce which tends to be loaded with sugar.

I plan to fully enjoy white meat turkey, veggie sides, salad, and my apple bake. I don't plan to have bread. I will indulge in my fave traditional items in small amounts (like last year, where I had no more than 1/3 cup of each): sweet potato casserole, which my sister has been making sugar free, but with some lovely almond extract or Amaretto. It's worth every bite. And I plan to wear snug pants. I have them. They are really snug and if I try to overeat, they will hurt. Bought them snug just for this purpose.

Wear a girdle, if you must, to keep things TIGHT. :)

WHAT IS YOUR STRATEGY? Have one. Doesn't matter what you plan up, but have plans.

And calm down and choose BEFOREHAND. When faced with the array of temptations, that's when your armor will rust and fall apart if you didn't plan ahead.

I suggest for myself (and you):

Fill up on fluids and have a good breakfast to take the edge off. Have protein, veggies and fluids EARLY...to keep you from being famished while you cook/prep/greet/socialize.

At the dinner: drink water (2 cups) before eating. Sit and choose wisely. Remember that you can enjoy a couple bites of the indulgent stuff, savor it, but think of the consequences is you stuff up. You'll hate yourself Friday. NOT WORTH IT!

Dr. Berkeley, author of REFUSE TO REGAIN, whose practice helps people get and keep weight off, wrote a terrific article a couple years back to help folks cope with the holiday barrage. READ IT.  It will help you with your planning.

Here are her strategy recommendations:

1. The Old Scan and Plan: Don’t ever get caught in a corner. You should know what’s coming and have a plan to counterpunch. Imagine each holiday situation in as much detail as you can way before it ever happens. Plot a course through the food challenges. When the day comes, mentally check off each situation as you enact your plan. It’s your private game.

2. The Switcheroo: Everyone’s there for the food. Except you! Switch your reason for being at the dinner, family gathering, office party. You’re there to gather information by finding out at least one thing you never knew about five people in the room. You’re there to advance your career by finding someone at the party who can give you a lead. You’re there to see how many people you can get to ask you about your weight loss and how you did it. You’re there to change someone’s life by inspiring them to eat healther, be more like you. Set a goal. Keep track.

3. The Stare Down: For advanced maintainers only! For the true gladiator, there’s nothing more enjoyable than challenging yourself to a direct face-off with the food that used to control you. If you’ve passed the invisible barrier that separates maintenance junior (early maintainer) from SLIM (senior level maintainer), you might enjoy this trick, which is the equivalent of facing down a lion with nothing more than your expression. Go to the table, look at everything, and laugh. A good, loud, internal “HAH!” and a head toss help a lot.

4. The Dress for Success: Wear your best looking and most form fitting clothes. Let them talk to you as you negotiate that dangerous territory. The pressure of snug clothing will remind you of what your body has achieved and prevent you from filling up.

5. The Bring Your Own: A good trick for buffets, pot lucks and other challenges too. Bring a safe dish and make it something you can really load up on if there is little else that fits your rules. Generally, these clean, simple dishes go fast. After all, everyone recognizes healthy food…even if they don’t want to admit it.

As Allan used to tell us, focus on the people.

Focus on the joys of the holiday. Focus on games, conversation, dancing. Focus on the big games or parades. Focus on good memories of times past. Focus on gratitude and enlarging your health so you can have many more holidays to come with those you love and who love you.

It's not about falling face first into a pile of food. It's about the GRATITUDE for the food that keeps us a live, for the family and for the friends who share the food with us, and for the freedom to work and pray and rest and eat in peace--for the life we have. IT"S NOT ABOUT PIGGING OUT AND BEING OUT OF CONTROL.

Make it HOLY--meaning leave the gluttony (a sin) out of it.  Make it WHOLLY good, by feeling satisfied and having fun and remember to be thankful for the blessings in your life.

I have many blessings. I want to be in control with food and out of control with love. If you must choose to overindulge, overindulge in joy.

What is your high-joy, low-gluttony strategy for tomorrow?

Happy Thanksgiving to all, ....be well....

(reposted from my original blog post today)

20 Challengers out of the original 30 still at it! Thanks to those who checked in! YOU ARE LEARNING A VALUABLE THING...just by not quitting...that will serve y ou--and me--well for maintenance. ALSO: A request for specific blog posting if you're willing. Please read.

With the late additions of T2KO, Nanette, and KT, we close out at 20 challengers checking in.

With only 4 updates to go, we are down 1/3rd from the original 30 challengers.

Pat yourself on the back if you didn't quit, if you stuck it out thick or thin, computer or life woes included. You are learning a very valuable weight-loss-sustaining lesson. You stick it out.

Life will suck big rotten eggs sometimes, as some of us have learned. People you love will become gravely ill..or die. People you don't love will make you miserable. People you love may make you miserable. Finances will tighten (or, we hope, blossom). Computers will be wonky.

For the rest of our lives, no matter how much weight we lose, want to lose, or plan to maintain OFF, we will have to find a way to do it through good events, bad events, tempting events. Through illnesses, holidays, milestones, meltdowns.

Whatever is happening, good or bad, in your life, it might be a pitfall--and, yes,  joyful events can make us overeat, too, not just stresful ones. Vacations may be fun and relaxing, but they can make us hit the bad food mojo hard. Anniversaries and birthdays and Channukahs and Chritmasses and solstices may bring feasts that barrage our will. Divorces, deaths, moves across town or across countries or across oceans can make us just not know what the heck to do to keep going on our health strategies.

But we have to figure it out or all this hard work we've done to get fitter and less fat...will be UNDONE. It will vanish.

Just look around at the weight loss bloggers who gained it all back when vigilance went down or strategies got abandoned or focus flagged.

Regain is amazingly easy. As I'm finding in the refeeding/metabolism healing current phase. I have a different body composition, but I don't fool myself. I have to work this, and work it hard. :) Or I'll be obese again. Easily.

I would like bloggers who have lost and regained to consider doing a blog that might help others see how hard it is to keep focus. I would like bloggers who lost and have not regained (in months, at least) to give tips this week.

And all bloggers: Consider doing a "my holiday strategy post" this week by Wednesday. It may help you get through Thanksgiving. What specifically will you do in terms of focus/foods/planning to keep your eating in check and your exercise on target? STRATEGY: Have one. Share it. It might help someone else.

This is not a challenge requirement like the original rules (reread the rules if you have forgotten, lost track, or gotten lazy about the things you are supposed to do). This is a request that might help YOU and US.

So, kudos to all who were accountable, checked in--good, bad, or in-between--and are still fighting the fat fight and NOT QUITTING!!!!!!!!!!!!!!!!!!! This alone makes me very happy and proud of you, OF US. All of us who just keep doing it, being real, being honest, and not just throwing in the towel.

You and I, we make it, we  eventually get there...if we don't quit. Epiphanies and knowledge only come as we continue to try, learn, do, fail, do again.  GO FORWARD!!
I believe in our abilities. :D

Many blessings and grace upon you --and your families--all this week when we remember our many, many blessings...be well

LINKY IS NOW UP FOR CDCC UPDATE #10 DUE BY MIDNIGHT SUNDAY, NOV 20TH. (Please read previous post about prizes, too. Thanks)

Prizes for Challengers: One from Julie's Big Heart for Your Slimmer Body, One From Amazon for Your Brain to Help Your Body.....Will you win one, both?

We're winding down....downhill side of the challenge. I hope you are making progress that pleases you. I hope you are learning from your reading (the challenge-required element of some helpful book or books) and from other blogs. I hope you are being supportive of some/many/all of the challengers. This is what it's about--learn about yourself, help others as they learn about themselves, in order to get healthier and fitter.

Now, Julie had offered a custom-made jewelry prize. Here is a photo to show you  the kind of stuff she creates. You get to pick colors that match your CDCC outfit, if you wish. Julie is one of the most wonderful souls I have met on the internet. Her good cheer, lovingkindness, optimism, and amiability are truly outstanding. So, I think whoever wins this prize will be delighted, not just cause it'll be purdy, but cause it will be made with love and grace and the most positive of vibes. :D

Because it is Julie's prize and she is very big on being supportive, that prize will go to whomever is selected by challengers as the most supportive challenger during this challenge. Excluding Julie, natch.  Hah! So, I'll be conducting a simple email vote OR maybe just allow a "thanks to my most supportive challenger ---insert name here--" comment in a blog entry. We'll see on that.

For now, think about who has supported you the most during this challenge--in comments, emails, both. It's a way to say "thank you" to someone who took a lot of time and care in helping others.

That's Prize One. Jewelry, custom, full of grace. A social person's gift. :D

~~~

Prize two comes from an INTJ (me) and is therefore cerebral and introverted.

I really value the information I've found in certain books, workbooks. I'm especially impressed by the compression of scientific information in a readable and visually-aided format that is THE SMARTER SCIENCE OF SLIM.

If nothing else, it gives you some lay-person friendly science about obesity/weight loss. It's accessible. So, I want to give away a copy of either the book itself or the workbook. It may be possible for the winner to access it in December and read it for inspiration not to go nuts during the holiday madness, but for sure, by its release in January.

Winner can select the book or the workbook. I pre-ordered the workbook already, and it's a 5 week program endorsed by UCLA, Harvard Medical School, and John Hopkins. Good credentials, there. . :)

Neither is cheap. Both are more than 20 bucks, and the workbook is, well, virtually $30...but I think it might be of use for those who have lost, or are losing, or have lost and want to find a way to work with their metabolic issues.

The winner of my prize has to live where Amazon will ship. Sorry, but I'm sending it from my Amazon Prime and it has to be eligible for that. If you are in an area not served with Amazon Prime, um, sorry. :(  

If the winner already has these books, then we can discuss an alternative INTJ-approved prize. Hah!

As Julie's prize is for the most supportive challenger, mine will be for the most enlightening challenger. I'll take votes on which challenger's blogs were most useful with tips, strategies, recipes, insights. The challenger that helped you have epiphanies or see the light or gain ground. The one that really hit on things that you needed to learn or work on. I and Angela, as challenge leaders, are excluded from this, but all the other challengers are in the running. Go for it.

Votes will be taken some time during next month, probably the last couple weeks of active challenging before the end on Dec. 18th. I'll give particulars in a post LATER. BUT...I want you to keep your eyes open and your memory active. Remember who was most supportive. Pay attention to who is most supportive. Look to who is most enlightening to you. Remember and vote for those two categories.

And if you want to win the prizes, then get cracking being supportive AND enlightening. Heart and brain. You need both to win the fat fight, right? So, prizes from heart and for the brain.

It is possible for one person to win both. One person may end up being the most inspiringly enlightening and the most encouragingly supportive. And I guess that person gets a shiny golden halo, too.  ; ) 

Do not give up. Do not lose heart. Keep learning. Keep going...NO QUITTING!!!!

Please Pray, Send Vibes, Think Postive, Support (whatver is your philosophical/metaphysical track) for Our Challenger's Family Member!

Read this post so you know what's going on.

In or Out of the Challenge--let me know. Down to 22 (maybe) out of 30 Initial Challengers...

Just to clarify one of the initial guidelines: If your puter/internet connection goes down, you get sick and rush to the hospital, etc, and can't update on time, simply do your update within the week ASAP and add the url of the update to the comments section of the pertinent linky update post on this blog. (Example: If you missed yesterday's eastern midnight deadline, then add your update posts url to the comments section of the PREVIOUS blog entry, the linky one.)

If you're going on vacation, just say so, no problem. Update when you return. Just let me know or I'll assume you're out.

If you want out, say so, and I'll remove you from the blogroll.

And if you have been late to update (missed the deadline) more than once, please consider updating on Saturdays to be safe. :)

Looks like we're down to 22 as of today (if World4Vamps still wants to stay in and updates.) Debbi updated late in the comments section, so check there for her url to see how she's doing. April is out, I'm guessing, but I had left her url in the blogroll so folks could check on her status and continue to pray for her safety. I will remove it soon, unless she wants back in. so bookmark that url for your own purposes or follow her blog.

I see one other blog that didn't update in the last week plus in the blogroll --One Chick's Journey on WW--so, I assume since there hasn't been a blog post since Nov 6, that she's out. (Contact me if you wish to stay in, but we need an update ASAP.)

Okay, that's it for now. Out of 30, we've got 22 left. Not bad, really, with only 5 weeks to go.

Do not quit. Do not lose faith. Keep going. Win the fight, right?

LINKY NOW OPEN FOR 9th CDCC UPDATE: Please update before end of Sunday, November 13!

~~~AS ALWAYS, if you miss the deadline (don't!), you can update your blog and add the URL to the comments section of THIS BLOG ENTRY for the other challengers to catch up with you. OK? All set. Off we go!

Angela Pea's Tip of the Week

Hey Chickies! Many of us - or our kids - have been sick during the past few weeks with the stomach virus going around or with our annual autumn colds. I thought I would offer this up as my tip of the week, you know, just to be helpful. I'm also avoiding my own workout as I sit here with a fever and feeling all achy and run over by a truck. Thank you, DirtBike, My Favorite Youngest Son, for sharing your germs with me.

Many of us are working our tails off trying to shed the body clutter and reclaim our health. So what should we do when illness and exercise collide? I wondered myself, so I did two things. Checked out info over at MayoClinic.com and called my Nurse Practitioner. They both said the same thing.

As a rule of thumb for exercise and illness:

• It's okay to work out if your symptoms are "above the neck" — such as runny nose, nasal congestion, sneezing or sore throat. Be prepared to reduce the intensity of your workout if needed, however.
• Postpone your exercise if your symptoms are "below the neck" — such as chest congestion, hacking cough or upset stomach.
• Don't exercise at all if you have a fever, fatigue or widespread muscle aches. (Gentle stretching is okay to help relieve the muscle aches.)Mild to moderate physical activity is usually okay if you have a cold but no fever. Exercise may even help you feel better by temporarily relieving nasal congestion.

If you choose to exercise when you're sick, listen to your body. If your symptoms get worse with physical activity, stop and rest. Yes, rest. Your body is an amazing machine with self-healing super powers, but it needs rest to do its work. So if you feel like crud, don't go running! Resume your workout routine gradually as you begin to feel better.

Stay Healthy. Keep the Faith.

Ask A Question, Offer a Tip...this is your spot in the beyond-halfway point of the CDCC!

We're more than halfway through the challenge now. We're at 23 challengers still in OFFICIALLY --and maybe April still in peripherally, given the tumultous changes in her life. Evil folks suck! Remember to keep her in your prayers.

Started with 30. Started with promises not to quit. Down to 23/24. And that's great. Really, I've seen many a challenge online and the drop-out rate tends to be enormous. I'm seriously crazy proud of you all. And I seriously hope the best for those who had to/wanted to quit. I hope you are moving toward your health goals--and new holiday outfit.

I wanted to add this post for those who maybe at this beyond-halfway point wanted to ask a question. We have many folks doing great with their weight loss and fitness goals and some having a hard time. Ask if you have a question or need support. ASK HERE, cause 23 blogs is a lot of blogs to keep up with. If you feel like you need a bit more support or some tips, ASK HERE.

If you have a hard time with one thing in particular, link up here to a post about it so we can go visit.

If you have a particularly great tip or affirmation, post a comment here.

Vent even, if you feel like it. Go ahead. Do it here.

We're not that far from finishing. All I wish for us is progress. Even if that outfit doesn't fit, progress and establishing of good habits.

Let's do it. DO NOT QUIT!

Comment away....

LINKY IS UP For the 8th CDCC Update--Let's Not Be Late, People!

LINKY IS NOW UP for the 7th Update Due by Midnight (Eastern Time) on October 30th--LINK UP!

Don't miss the deadline, please. If you run busy on Sundays, then update TODAY. K?

DO-IT Motivation

Motivation is literally the desire to do things. It's the difference between waking up before dawn to pound the pavement and lazing around the house all day. It's the crucial element in setting and attaining goals—and research shows you can influence your own levels of motivation and self-control.

So what do you do when you can’t find motivation?

Suck it Up, Buttercup.

You heard me. There’s actually science behind the grit your teeth and just do it philosophy! Psychologists have determined that our willpower is like a muscle; the more you use it, the stronger it becomes. Richard Restak, a neurologist at George Washington Medical School, is currently treating a patient with damage to the prefrontal cortex, the result of a traffic accident. The PFC is the brain's executive command center. "The patient has very limited self-control. He lashes out, yells at people, and is a compulsive shopper," Restak explains. Based on his work with this patient and others, Restak believes you can improve the performance of the brain itself. "Increasing activity in the area that regulates self-control, for example by thinking twice before you buy something, enhances the functionality of this area permanently," he says—and these changes are visible using neuroimaging. In other words, when you practice small instances of self control, the brain bulks up. The next time you need to exercise self control, it will be easier.

(Research data from Psychology Today)

So Start Small. Make a decision and follow through, for instance, saying no to sweets or bread for a set period of time. Once you do that, set another small goal, and so on and so on. A newby body builder wouldn’t jump into a gym and start benchpressing 600 pounds, would he? Of course not! He would start with smaller weight and build up to that 600 pounds.

You still don't want to do it? Tough. Do it any way - take charge of your own brain. Fake that motivation until you feel it for real. Figure out what you want, power through the pain period, and get it done.

Suck It Up. Keep the Faith

UPDATE LINKY OPEN NOW: Challengers, update by end of Sunday, October 23rd. DO NOT QUIT!

CHALLENGERS, UPDATE HERE: Linky tool for updates due by end of October 16

DO-IT Consistency

con·sis·ten·cy (kn-sstn-s)

n. pl. con·sis·ten·cies

1. Agreement or logical coherence among things or parts; correspondence among related aspects; compatibility.

2. Reliability or uniformity of successive results or events.

3. Degree of density, firmness or viscosity.

One of Mir's DO-ITs for this challenge is Consistency. Why is consistency so important in any challenge you take on? Because it works.

Check out the definition above. Consistency means agreement among parts/compatibility, reliability and firmness. When we're talking about weight loss and finding your healthy self, consistency is your power tool.

Compatibility - Are you compatible with yourself? I mean, Can you get your head, your heart and your body all going in the same direction at the same time? Yes, it's a challenge for most of us on any given day, but it can be done. Your body wants to be healthy and strong - that's how it was formed. Your mind is an amazing motivator. Encourage yourself! Look in the mirror and say "Hot Dang, Girlfriend! You're BEAUTIFUL!!"

(Aside...your mind can also an incredible destroyer. Stop bashing yourself! Go read this.)

Reliability - Are you being reliable? I'm not talking about having the exact same loss posted every week and eating exactly 1200 calories per day with a precisely measured 100 oz. cup of water. I mean the kind of reliable that you build by developing habits that will ensure your own weight loss success. Can you rely on yourself to make the right food choice, to drink [water] like there's no tomorrow, to move your body, to love yourself enough to fight for your life?

Firmness - Firmness. Not your mattress, your head. Mental Tough. Tough enough to say no to garbage food, tough enough to exercise when you don't want to. Tough enough to walk away from a donut. I wasn't simply being flippant when I typed "...love yourself enough to fight for your life;" this is seriously a fight for your life. Don't buy it? What is obesity doing for you? Nothing but destroying your pancreas and making you insulin resistant. Nothing but putting excessive pressure on your heart and lungs. Nothing but sucking the life right out of you. It's killing you slowly. Me? I'm not ready to die.

It's time to FIGHT, my friends! Time to put on the armor of Consistency, get out there and fight for our health. It's time to make an plan and track what you eat. It's time to get off your behind and move, Move, MOVE!! Get that heart pumping, sweat until your panties are dripping and build up some strength.

You’ve got to get stronger because this is a long, uphill climb, and it will take its toll on you, both mentally and physically. You’ve got to get stronger because time is not on your side, and Life will jump up and throw hurdle after hurdle after hurdle in your path. You’ve got to get stronger because me and everyone else that follows your story aren’t going to be satisfied until you reach your goals. ~ Jack Sh*t

(Ahem. I'm sort of liking the Xena Viking Warrior look. Do you think it's available in red?)

Be a Warrior. Keep the Faith.

One Month Down..ALREADY! See how fast this goes?

We started September 11.
Today, it's October 11.

Yep. One month down. Four weeks and change.

Fewer than 10 weeks to go in this challenge.

Are you making progress? Do you feel better? Are you closer to fitting into your item of clothing..that dress, top, coat, etc?

Or are you futzing around. Are you sliding back?

Get it together. Time flies...and we'll be fatter, the same..or thinner and fitter by Challenge-End.

Our choice.

Don't give up. Let's focus. The most trying time of the year--foodwise--for many folks is coming up. Focus. If you find it hard now, you'll find it harder when traditional, emotion-laden foods start glistening on platters and in tureens and scents fill the air. Temptations are coming...they're coming. Get ready. Focus. Make progress.

I say this for me as much as for you. We're in it together. FIGHT ON!

And never quit.

Challengers, Update Time! Here's the LINKY for the update due by Sunday, 10-9-11, Midnight. LET'S SEE 29 UPDATE LINKS. DO NOT QUIT!!!!

Down to 29 Challengers. Let's Do it. THE CHOICE IS ONLY YOURS! We only have 3 Months Left to TRANSFORM in 2011..Choose to do it! Choose NOT to quit!

Becca checked in and updated. Lue Lue did not. So, that means we are down to 29 challengers. A shame. 30 was a nice round number.

Okay, sharing my little inspiration badge that I created to remind me time is running out in this year, and a spanking new year is about to introduce itself to us. What will we look like come January 1, 2012? Different? The Same? Better, worse? How will you FEEL? What will you regret? What will you celebrate?

I have been struggling some, but this is life. You get through it, right?  I intend to be a smaller size come New Year's Eve. I intend to look and feel better. I intend to feel stronger and freer.

For any of my challenge peops who need a little transformation inspiration:

3M2T
My new mantra.

I was looking at designer dresses on eBay for inspiration--Ralph Lauren, Calvin Klein, etc. Maybe that special red one will show up in a doable-by-December size and will supplant the teeny black lace one. :D

In any case, I hope we end this challenge 29 strong.

Choose to lose.
Choose to fight on.
Choose to move.
Choose not to overeat.
Choose to get past rough spots.
Choose to believe in your power to change.
Choose to support others working on change.
Choose to treat yourself with care.
Choose self-love.
Choose mercy when you or others fall.
Choose to help yourself back up.
Choose to help others pick themselves back up.
Choose to be accountable.
Choose to be free from obesity.
Choose better habits.
CHOOSE TO TRANSFORM YOUR BODY AND LIFE.
and...
Choose NOT to quit.

It's always your choice. The power is right there in your own hands.

Choose daily. Choose hourly, if need be.

Choose well.

Happy new week, folks!

28 Challengers Checked in. THANKS. Where are the 2 Who didn't?

Um, I think it's Lue Lue and Becca. Right?

Are you 2 ladies still in this challenge? If not, please post a comment here and let me know you are out, so that I can remove you from the blogroll.

If you are still in the challenge: Please update and add your URL to the update post's comments section. (Previous post, that is).

If I don't hear from y'all soon,  I'll consider you gals out of the CDCC.

Choice is yours. Just let us know.

Thanks lots to all those who checked in and updated, whether it was a good or bad or middling week with regards to your goals. Keep working on it. All of us!

Let's TRANSFORM.

We have 3 months left in 2011 to change! 

On we go!

LINK UP HERE, CHALLENGERS: The October 2 Deadline Link Tool is Open!

DO-IT Exercise!

Warning! This post contains Math. Don't be intimidated - I've included a cheat sheet.

The physical part of weight loss is relatively simple – Eat Less, Move More, Repeat. We all know about the Eat Less part, but what about the Move More?

Move More = Exercise.

Oooh, the dreaded E-Word. Exercise. Exercise! It's not all that bad, really. Regular exercise is an important part of effective weight loss.EFFECTIVE weight loss. Yeah, you can lose weight with just the “Eating Less” part, but it will be very, very slow and tedious beyond belief.

Moving More will help you shed weight by burning up the excess calories you consume. You need to consume a minimum number of calories every day just to power the basic functions of your body, things like thinking and oh, say, BREATHING. The minimum number of calories needed varies from person to person, based upon metabolism, age and current weight. This is called your Basal Metabolic Rate, or BMR.You also need to consume enough calories to support your normal activity levels. Your total calorie need to maintain your weight is BMR + Activity Calories. For women, the basic calorie requirement can be estimated with the following:

Calorie Requirement =

[655+ (6.3 x weight in pounds)+(12.9 x height in inches)-(6.8 x age in years)] x C

Where C =

1.2 if you are sedentary, little or no exercise;

1.375 if you are a little bit active, light exercise 1-3 days a week;

1.55 if you are moderately active, moderate exercise 3-5 days a week;

1.725 if you are very active, hard exercise 6-7 days a week;

1.9 if you are an Olympic Athlete training 17 hours a day.

Or you can just click here and figure it out online.

To lose weight, you need to run a calorie deficit, that, is, take in fewer calories than your Daily Calorie Requirement. It takes a calorie deficit of 3,500 calories to lose a pound, or about 500 calories per day. You can create a deficit in one of two ways: either consume way less calories than you need for basic survival, which will leave you feeling pretty crabby, or eat enough to keep your tummy from growling and burn off calories with exercise.

I prefer exercise. SO much better than walking around irritable and ready to slap anyone who looks my way.

Yes, that's me. Today, halfway through a 12 mile bike ride at lunch time. On a bridge over the Trinity River. Isn't that the coolest bike helmet ever? It's pink. It's glittery. It says "Nutcase"!

So, what can you do to burn up 500 calories a day?It really doesn’t matter what type of physical activity you choose – organized team sports, planned exercise, household chores, yard work, or work-related tasks – it’s all good. Studies show that even the most inactive people can lose weight AND gain significant health benefits if they accumulate just 30 minutes or more of exercise or other physical activity every day. Thirty Minutes, my Friends! That’s nothing! You don’t even have to do the whole thirty minutes at one time, just have a total of thirty minutes every day.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without injuring yourself. Once you gain some strength, you can gradually tackle (pun intended!) more strenuous exercises.

There are about a bazillion ways to get some physical activity into your day.You can:

• Take a short walk around the block.Take a long walk around the city.
• Rake leaves. Jump in the pile and rake again.
• Play actively with the kids. Chase kids down the street, double back, sneak inside and lock the doors. Stand at the side window and giggle as they try to get inside.
• Walk up the stairs instead of taking the elevator.Walk up the stairs just for fun.
• Mow the lawn. Mow your neighbor’s lawn, too.
• Take an activity break -- get up and stretch or walk around. Do pushups under your desk. Better, still, balance your desk on your back and do pushups!
• Park your car a little farther away from the door and walk the extra distance. Leave the car at home and ride a bike.

The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active.

Major Disclaimer

I am not a medical professional or a professional trainer. I’m a professional engineer. Which means that I have to tell you that before you start any exercise program, be sure to talk with your doctor. He or she can offer suggestions about which type of program would be best for you.

Move More.Keep the Faith.

LINKY TOOL For the CDCC: Link up by the end of Sunday 9-25-11.

Here ya go!

You'll be able to link up earlier this weekend...and pray for T2KOs son...

I know some of you do your updates a day or two ahead, so I'll add a linky earlier--either later tonight or sometimes Saturday. That might make it a bit easier.

Also, one of our challengers let me know her son is ill, hospitalized. If you are a person of prayer, please pray for T2KO's boy. I hope she'll update soon with the status.

Hope everyone is doing well. If not, let us know. Blog about your obstacles, and maybe one of your fellow challengers has a tip, strategy, word of encouragement that will hit the spot.

And no matter what: No quitting!

Happy Friday!

DON'T DO-IT Self Bashing

Self Bashing = using negative terms to refer to yourself, your behavior, or your actions

I think this little ditty is needed more this week than an essay extoling the virtues of exercise. Note – there are some religious references here, because this is from my heart, and my faith is so ingrained into my being that I can't deny it.

I checked in on everyone this week, and I lost count of the number of times I read ‘fail’, ‘I’m Bad’, or some other version of self bashing. Let’s get this straightened out.

STOP IT.

RIGHT THIS INSTANT!!

First, the greatest cheerleader in your life is you. Not your Mom, not your BFF, not your husband or boyfriend, not Mir, not me. It’s all you, Sweetie. You live with yourself twenty four hours a day, seven days a week. You know yourself better than anyone else on the face of this planet. You cannot go through your days slapping destructive, negative labels on your forehead every time you miss a workout session or eat something fattening. They'll get tangled in your hair and leave sticky goo on your face.

Would you berate a little kid for eating a poptart, shaking your finger in his face and calling him a failure? Would you tell your Mom “You’re a bad person” if for some reason or another she didn’t run a mile yesterday? Would you scream at your Boss for eating a donut? No, of course not.

Then why the heck do you treat yourself that way?

You are a sentient creature, perfect in your creation, and you have a free will. This means that you are good, beautiful and complete simply because you exist. Because you breathe, walk, talk and think, you are the most amazing being in God’s creation. You are not a failure because you ate x-number of calories yesterday. You are not bad because you put something sweet in your mouth. You used your free will to make a poor choice, but you are not bad. You are NOT a failure.

What would you say to a child who has made a mistake? You’d forgive them, help them clean up the mess and then get on with the day. That is exactly how you should treat yourself. Pick yourself up, clean up the mess and move on. If you need help getting up, then ask someone. If you need help with the mess, ask someone. Poor choices are part of the weight loss game. They’re going to happen. Learn from them.

“Experience is what you get when you don’t get what you want.”

I know I’ve said this many times on my own blog – the physical part of losing weight is actually quite simple and very easy to do – eat less, move more, repeat. The mental part is a bazillion times more complicated. It starts with loving yourself, deciding to care for the body God made, making it healthy and strong. It continues with loving yourself, developing good eating habits and exercising. It ends with loving yourself and reaching out to others to share that love.

Love God above all else – love your neighbor as yourself. As Yourself. YOURSELF.

Love Yourself. Keep the Faith.

Thanks for Checking In! Pray for April!

I got late check-ins from Nanette and One Chick's, so that makes for 29 official check-ins.

April had a hospitalization, so if you're a praying sort, please keep her health in mind. She's at :  http://missapril-30before30.blogspot.com/

That accounts for all 30 challengers, I believe.

Let's continue to be supportive of each other. God bless us all this new week!

CHALLENGERS: Please, post your link to your September 18 Update Post, THANKS!

It's the start of a second week on the challenge. No matter if you did well, midling, or poorly, please post about it and link up to your update. AND PLEASE REMEMBER TO ADD YOUR ACTUAL SCALE WEIGHT IN THE BODY OF THE POST WITH THE UPDATE. (Added the previous, as I've seen three updates already that didn't include that. One of the rules, folks.) Here ya go: ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I will post another blog entry tomorrow for any questions that need to be asked this week. Make sure the URL you enter is specific for your update post, not just your blog's home url, k? I have included the feature that lets you delete your own entry, in case you make an error. 30 Challenger = 30 links. Don't leave double links. Remove it if you make a mistake and re-enter. Let's see all 30 update by midnight today! A good week to all!

THANKS FOR LINKING, Challengers! And Use this post for questions for this week. I won't look at the comments on OTHER posts, K? Oh, and no, I am not accepting new challengers.

Great to see everyone updating/linking up. Yes!

Remember, whether  you've got on-fire mojo or are struggling, good or bad, keep going. Do Not Quit. I want to see 30 bloggers linking up on the final day of this challenge, be the dress fitting or no. Make progress. Make new habits. Keep going.

Me, too. I'm here striving to get and keep my mojo just like everyone. :)

Okay: This post is for any questions that arise for you this week or info you want/need to share with the group. If I am not available for some reason--hey, life happens, computers die, people go into comas--contact Angela Pea. She's smart, experienced in weight-loss, cheery, and I'm sure can answer whatever needs answering.

COMMENT HERE. NOT ON ANY PREVIOUS BLOG ENTRY...or expect to be ignored. :D

And for those curious about entering late: No, sorry. This challenge is closed to entries. There is only ONE exception I will make, and I'm not listing it here. :) But it is VERY specific and relates to past challenges and challengers and non-quitters. :D

Everyone who is in, is in and has begun their challenge plan/goal-achievements. Sorry. But there are many challenges out there. I'm sure you will find one that suits you. For example, check out Thursday Child's (http://assumingvirtue.blogspot.com) Christmas Dress Challenge, which begins on the 18th. You still have time to enter that one. There are others, too. Employ your search engine. :D 

Okay, let's encourage each other toward our goals. When we stumble, let's pick each other up. When we triumph, let's celebrate the victories.

Onward...

DO-IT Hydration

I love Mir's DO-IT!! rules for the challenge, so I'm going to label our 'information' posts with DO-IT!!

Hydration. Hydration. Hydration. You've all heard it and read it, but do you really understand why? Why is hydration so important?

Your body depends on water for survival. It makes up more than half of your body weight. Your muscles need water to stay strong, your organs need water to do their work, your joints need water in order to move smoothly. Your body is like a giant battery, with electrical impulses flying from your brain to your nerve endings...and water is the conductor. Water is essential for good health.

One of the problems with water is that you lose it just as fast as you drink it. You lose it when you pee, sweat, or even breathe. You lose water even faster when the weather is hot, when you exercise, or when you're sick with vomiting or diarrhea. The water in your body must be replenished on a continual basis, or you get dehydrated.

That battery metaphor? What happens to a battery when it gets old and cracked and the conducting stuff inside drains out? (I know you've all seen corroded batteries inside forgotten toys!) Yeah. The battery doesn't work anymore. Now think about your body as a battery...how well is it going to function without it's water conductor? Uh, not at all!! When you get dehydrated, you slow down. You feel sleepy, irritable and get a headache. In it's natural, hydrated state, your brain has the consistency of very wet sponge. If you let it dry out, you wont' be able to think or react quickly. Dehydration = Youre batteries are running low!!

You have to keep your body battery charged by staying hydrated. Drink up. At least 8, 8-ounce glasses of water a day, more if you're exercising, even more if it's hot outside. You can tell if you're drinking enough if you pee clear or very, very light straw color. If your pee is yellow, your aren't hydrated enough.

Water is the best option for staying hydrated, and most of your fluid intake should come from water. Skim milk, fruit and veggie juices, and herbal tea can also contribute to your daily fluids. Sports drinks can also provide the water we need with the benefits of electrolytes when exercising intensely in the heat, or when we're sick. Be sure to read labels on sports drinks carefully as most contain extra calories in the form of sugar and some are high in sodium.

Have trouble remembering to drink water? Here's how I do it.

• Keep a bottle of water with me during the day. It's on my desk, between the keyboard and the screen. I have to scoot it over every now and then to see something, and when I touch it, I drink at least 8 ounces.
• Start and end the day with a glass of water.
• Drink a quart* of water an hour before every exercising session and a quart after. And a quart (or two) during, especially if it's exceptionally hot. Which it has been here, all summer long.
• Drink a glass of water every time I pee. It sets up a sort of never-ending cycle that guarantees my hydration level!

*I drink water by the quart for exercise hydration. You may not need this much. I live in north central Texas where it is extremely dry and very, very hot in the summer. I once weighed my workout clothes, shoes and bike pads before and after a long bike ride, just out of curiosity. There was a 2.5 pound gain, which equates to a little less than half a gallon of sweat, not even counting whatever evaporated along the way.

Drink some water. Keep the Faith.

CHALLENGERS, WEEK ONE BEGINS: Link your initial challenge post HERE!

I set the linky to allow linking through the end of today, Sunday.

If you have trouble with it or it doesn't work, leave  your initial post url in the comments section until I can check the issue out. (I will be out of the house most of the day).
I tried it out, and it worked fine, so I don't expect issues to arise. (fingers crossed)
I received 30 requests and we have 30 challengers, so I expect 30 link-ups by end of today.


I am considering offering some sort of prize or prizes. One of the challengers has offered to do a custom piece of jewelry that will match the prize winner's actual holiday dress/outfit/clothing item. That's a pretty nifty thing. I still have to decide and then talk to her about this and how to work it out. My main concern is HOW to award a prize. For what? And that's why I've put it off. BUT...I'm giving it thought. It may happen. If you have a brilliant idea as to the why and who of a prize, let me know. Let's support each other and get this weight off for the holidays!!! Let's do it!!!

PLEASE CHECK THE BLOGROLL FOR YOUR BLOG, CHALLENGERS!

I've updated the blogroll (to the right) with the names of those who are included in the challenge--and yes, I've added all who were on the waiting list.

I count 30 challengers--after adding Betty, whom I had erroneously left off, sorry B!
 

If you asked to join and your blog is not listed in the blogroll, please leave a comment under this post for me to check on that. I will make goofs, but I try to swiftly correct them. :) (MEGAN: Your blog didn't have a post, so I couldn't leave a welcome comment. But you're in.)

Sunday is the kick-off.

Please reread the rules--yeah, my long-winded rules, try to get through them one more time, eh?--so you can be all set for the start. Your book(s). Your dress (or image). Your exercise type. Your caloric level. Your fluid level. Etc.  Map it out. Be specific. Specificity is measurable and will let you know if you are on track daily/weekly/monthly. IT WILL HELP. I promise. That first post with starting weight and all particular pertinent goal information/images needs to be up by end of day SUNDAY EASTERN TIME. Ok? Feel free to do it earlier. Even tomorrow. Just not later.

Let's go in believing in the possibility for healthful changes and slenderer goals. :D Let's get leaner, stronger, more flexible, and happier about our decisions regarding food and activity and life in general.

I find the fitter I get, the more energy and better I feel overall. I hope by this Christmas, we can all be fit and happy bundles of holiday cheer in smaller packages. Yes? YES!

I found a dress on ebay I've ordered, but won't be here until next week sometime. I think it should be one to two sizes smaller. Won't know till it comes. If it's not suitable, I'll get another dress meantime. But it's a black lace number. I wanted red, and will likely keep my eyes open for a red one, but for now, this one was really nice and a good "dressy dress" staple for my holiday closet/New Years/etc.

We can do this. Women supporting women is mighty stuff. Believe in our ability. I am gonna believe in mine and yours.

Off we go!

What You Need To Do In This Challenge --and here's where you leave a request to join, if the rules don't scare you and you understand I'm limiting the number...and it's not first come, first admitted. :D

NOTE: If your blog is on my blogroll to the right, you are IN the challenge.

IMPORTANT: READ THE RULES CAREFULLY. There's lots of stuff YOU will be responsible for to increase the chances YOU succeed. Read the DO-ITS with good attention. Understand what you need to do. K? :D

The challenge is shaping up this way:

Time Frame:  Sept 11 through Dec 18--that makes 14 weeks.
Three months. Will require an informative and target-specific initial post on day one (September 11, a Sunday). Will require weekly updates on Sundays.

Leader: Me, and the lovely Angela Pea to assist and be rah-rah right hand cheerleader.

Sign up period: now until I say done, but definitely no later than Sept. 7. Decide promptly.

Rules: Yeah, we've got rules. Behold:

~~~~~Challenge Do-Its~~~~~~

PRIORITY #1 "Do-It" : Get a smaller sized dress.
You could buy the dress or just find a pic of a dress you want--in a smaller size (the size you're aiming for) and use that as your daily motivation. Post a pic of the dress (if possible) in a before and after. At least a pic of the dress alone. Just for kicks.  Fit into it by December 18, in time for Christmas festivities.

DO-IT: Select a caloric daily limit on which you (and I) can lose weight weekly.
You choose your caloric level. Just choose one that gives adequate room for nutrients while burning off fat. It doesn't have to be a LOT of loss a week, but it will add up. It just has to be enough loss to get you to your dress size goal.
Note: My approval of your participation is not an endorsement of your eating plan. I figure you're a grown-up, you know you need nutrition and minimum amount of calories to get through a busy day, and you can choose something sound for yourself. If at any time it looks like you're doing something odd/E.D./dangerous/insane, I  might well ask you politely to bow out of the challenge and consult a doc. And I'll remove your name from the blogroll.

DO-IT: Exercise a minimum of 3x a week.
Do whatever exercise you like best and will help you reach your body goals. Lift weights, walk, do Pilates, Yoga, Zumba, anything. You pick it, but do it faithfully.

DO-IT: Strive to be consistent with healthy challenge habits.
Let's place a high value on consistency--no wild scale yo-yoing in 3 monts. Do day in and day out those positive things that lead to weight loss, improved fitness, and a smaller dress size. This in contrast to eating like mad for three days, then trying to make up for it before weigh-in. That is not a healthy habit. Not for 3 months & not for life.

DO-IT: Hydrate sufficiently.
If you're big and not drinking  A LOT of fluids daily, you're probably not adequately hydrated. Trust me. Thirst can seem like hunger.

DO-IT: Choose 1 (or more) books and work on your main obstacle-to-losing issue(s)
Whether what keeps you from losing weight/being consistent/getting to that dress size won is emotional, stress-related, financial, psychological, and/or spiritual, find a helpful book(s) and address it. Blog at the level you are comfortable about it, even if it's minimal. But you might help someone else, as we often share issues.. Your choice of read. Three months to work on it. Let's do the work.

DO-It: One initial post on September 11, 2011 with pertinent challenge goals/info INCLUDING STARTING WEIGHT (the number, yes.)
This will be the first challenge post and one that includes 1. your starting weight, 2. the size of the dress you're aiming for (can be a guess, adjusted later, if you haven't bought it), 3. the name(s) of the book/workbook you'll be using to work in your particular issue(s), 4. the caloric limit you've set for yourself, 5. the type of exercise(s) you plan to do (at least 3x a week), 6. an (optional) photo/pic of the dress/clothing item  (one already bought or ad image or whatever), 7.  and how many glasses of water/fluids you plan to consume daily (even if it's just a starting guess and can be adjusted later). Ditto with calories: You may start off at a number that doesn't let you lose or is too low and can adjust later. Just need initial stats to serve as YOUR GOALS/TARGETS!

DO-IT: One update post a week--ideally on Sunday, but Saturday's fine-- with weigh-in plus one other post any other day you wish.
Challengers should blog at least twice a week on weight progress or issues or setbacks or epiphanies on the journey to fit into that dress. One of those posts on your blog is to be the official challenge update which will include the actual weigh-in result (as in the actual WEIGHT NUMBER, no fudging, no excuses). Feel free to take pics of the scale number, do progress pics. That's up to you. But ONE number ONCE a week: required.  I think posting more often than just 1 challenge update can help you focus on your goals. Maybe one mid-week to keep your mojo going would be helpful. Let's try 2x a week minimum.

DO -IT: Link up to your weekly updates. I'll figure out how to do a linky here ON THIS BLOG, or I'll ask you to add the link to the comments section TO THE WEEKLY CHALLENGE CHECK IN post. Either way. Link up. HERE. Once a week. With the link of your weekly update's url (Not your blog "home" url. Your update url.)

DO-IT:  Be supportive.
Support other challengers as your schedule makes possible, but every week, maybe visit at least 3 challenger blogs and leave comments, especially if someone is struggling. Make email chums with those really simpatico with you, even. It's up to you how much you do, but do some back-patting and support and cheering.

LAST BUT NOT LEAST DO-IT: Do not quit.

Other suggested, but not required, goals:

Use your online gift.
~Whatever your BLOGGING PERSONALITY GIFT is, if it's doing Quick-n-Easy recipes for healthful whole foods, if it's reviewing products, if it's tips on staying at lower calories, if it's cheering people on, if it's making people laugh, if it's spiritual exhortation, if it's hunting down studies/research to share, if it's motivating people, if it's trying out new forms of exercise and writing about it, if it's making artful badges to share with bloggers, whatever your gift is, USE IT IN THIS CHALLENGE when you blog/comment. Help the other person with what you have in your arsenal.

Become a Quick Bounce-Back-er
~Accept setbacks and make them just momentary; brush ourselves off, pick ourselves up, and start all over again, without self-loathing and self-retaliation; to forgive ourselves and MOVE ON towards the prize of a smaller dress size and better health.

Use the weeks from now until September 11 for prepping
~Clear the house of junk foods and temptations. Get your "obstacle-busting" book(s). Prepare your exercise schedule/equipment/DVDs/workout wear, etc. Find a dress/outfit or pics thereof. Buy the groceries you need the days before the challenge begins. Make a meal plan, if you're of that sort of organizational bent. Decide how you'll track your calories (online, in a notebook, in your head, on your blog with pictures, on a digital recorder). Figure out how to get your adequate fluids (have a system or you'll forget). Get family support. Join WW. Join the gym. Buy walking shoes. Just do your prep-work.

Don't Forget Your Leader Is A Frail Human
~I screw up just like everyone. I don't know everything. I get tired. I want to not blog many days. I have a hard time with caloric limits like most folks. Some days, I'm really cranky and don't wanna exercise. I need support, too. I have to use tools to overcome my issues, too. And when I fall, I'll feel even worse than YOU, cause I'm trying to rah-rah and be a good example. Don't judge me harshly. Don't be mean. Help me, too, make progress. :)

Check With Your Doctor and Pros as needed
~Some folks out there have medical issues or have never dieted and exercised--or haven't in ages. If you haven't done any exercise in ages and are overweight, might wanna visit your M.D. and get checked out. If you plan to radically change how you eat and have meds/medical conditions: See your doc. Any doubts about your health: see your doc. I see mine every 3 months, and I keep her informed of my dietary/movement/supplement changes. When I needed exercise help, I hired a trainer. When I needed a diet tweak, I saw a dietitian. I believe in going to the pros if you get to a point where you, alone, can't handle it. See a pro if you need it. Just saying...

Work On Having Faith In Yourself
~Believe it. We will be able to make progress toward that smaller Christmas dress. All of us. Believe it. If you doubt your ability to lose fat and gain strength and increase fitness, you will fail. HAVE FAITH IN YOUR ABILITY TO CHANGE habits and slim down.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

More long-winded stuff, cause that's how I roll:

Focus on new habits and consistency OVER quick-drop, crash dieting. Habit change is the only way to KEEP that smaller dress size you'll have by Christmas.

If you're starting at 300 pounds, you should be able to lose a lot weekly if you stick to a proper eating and exercise plan. If you weigh 160, you may lose much slower, but you will make gains with consistency. It's all about keeping at it FOR LIFE.

If you stick the challenge out and work on food and movement and issues with consistency, you can do something like one of these below:

~Lose 1/2 pound a week, and you lose 7 pounds. Go model perfectly that "almost fits" dress
~Lose 1 pound a week, and you  lose 14 pounds. Fit into a new dress size.
~Lose 1.5 lbs a week, and you lose 21 pounds  Fit into a new dress size, or even 2 down.
~Lose 2 pounds a week, and you lose 28 pounds. Fit into a dress two sizes smaller.
~Lose 2.5 pounds a week, and you lose 35 pounds. Two sizes plus down, you say?
~Lose 3 pounds a week, and you lose 42 pounds. Wow, what the heck size is that you got on? You are a different person!

Challenge weigh-ins will be officially on the Sundays of the challenge period. You can post on Saturday, you can post on Friday. But NOT Monday.

If you know life will be busy, post SOONER than Sunday your weight and update and insights and tips and anything else. But you MUST WEIGH IN BY END OF SUNDAY Eastern time, as that's my time and I want to see the group progress). 

If this is a problem for you (ie, EST Sunday), or Eastern time confuses you, then post Friday or Saturday on the hour of your choosing. :) Just NOT after Sundays. (Well, with rare exceptions, cause life will interrupt with surprises.)

Okay, between the last post and this one, you have an idea of what I'm planning:

1. weekly weigh-ins, with a number, no exceptions
2. developing consistency habits for a lifetime of stable lower weight
3. looking hot for a particular dress (hence, get a dress or plan to get a dress) If you prefer pantsuits, slacks and tops, whatever. It's a Christmas outfit of your choosing--dress, slacks, suit, sarong, grass skirt, coat, Ren Faire costume, Mrs. Santa disguise, anime cosplay outfit, whatever. Smaller size is key.

I think this has covered plenty and gives you a good idea of what you need to do.

If your name is in the blogroll to the RIGHT, you're in the challenge. (If I added your name by mistake, let me know to remove it.) These are folks who were already in previous challenges with me this year and completed phases/challenges. I know they can do the "no quit" thing, so they get priority.


Please leave your name under this blog post if you're interested in joining this challenge. If I know you from when you were in DDDY and completed at least one phase, or you completed the StS challenge, consider yourself in. Just let me know which challenge I know you from and put your blog url (the blog you'll use for the challenge.)

If you weren't in DDDY or Slimmer This Summer, then feel free to ask to be added to the other list. Leave your blog url.

And as a final word/disclaimer: We're all adults in this. No one underaged allowed. And you accept responsibility for your choices (food, activity, books, programs followed, etc). What you do is what you choose to do and you join freely and absolve me of any distress that might arise. I only mention this cause, well, there are weirdos everywhere. This challenge is for motivation and support. I am not your guru or doctor or best friend forever. :) This is just a blog challenge and you take full and due responsibility for all outcomes if you join. Not on me. Okay?

Later.