Friday, May 28, 2010

The Importance of Visualization

The Importance of Visualization

The reason visualization is effective is that in some ways, your brain can’t tell the difference between a real event and an imagined one — by using your imagination, you can create positive “experiences” that improve your self-image and your skills, help you release worry, realize your goals, and so on. The possibilities are endless.

You can now create an image of your body that fits your genetic type and potential. It must be an attainable vision, not one that will be out of reach. For example, I’m never gonna be able to slam-dunk like LeBron James — I’m five feet two! But it doesn’t mean that I can’t play one hell of a mean basketball game. I will be the best player that I can be, and at the end of the day that’s what counts. Your imagination can be the source of your fear, but it can also provide the remedy.

By harnessing the power of your imagination and practicing visualization, you can make your mind work for you, not against you.

From Jillian Michaels Podcast

Reaching Your Goals the SMART Way - Lifestyle & Motivation - FitFacts - American Council On Exercise(ACE)

Reaching Your Goals the SMART Way - Lifestyle & Motivation - FitFacts - American Council On Exercise(ACE)

Reaching Your Goals the SMART Way

Are you one of those people who resolve to get back into shape every time the New Year comes around—but for some reason fail to accomplish that goal every year? If so, perhaps you might need to adjust the strategy you use when setting these hard-to-reach objectives.

One proven way to set effective goals is using the SMART goal method. This method will allow you to take those vague ideas and transform them into reality.
SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal to be able to run a mile in 12 minutes.
MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.
ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure.
RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach
TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.


If you feel like you are doing everything possible to attain that SMART goal but are still coming up short, perhaps you need a reality check. Try keeping a diet and exercise journal for one week and check to see if you are actually maintaining a program that will get you where you want to be. You can use websites such as, which will help you record and analyze your diet and exercise.

Behavioral vs. Physiological

People often start a program with the intention of making a change, but struggle to stick with it. Remember, it is only when you decide that you are ready to make a real commitment to this change and do it for yourself that you expect results. Without a real resolution to change, you will likely encounter many obstacles and barriers that will make sticking with the program difficult. Consider the following tips if you are thinking about starting a program:

  • Ask yourself why you want to make this change an who you are doing it for.
  • Write down a list of all the benefits you foresee with making this change and a list of costs (e.g., time, effort and money) that will be required to do so. If the balance swings in favor of the benefits, you are likely to stick with the program.
  • Identify a support system. Find individuals of significance in your life who will support your desire to change and perhaps even join you.
  • Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.
  • Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.
More tips at ACE Fitness!

What a Week

What a week it has been! I have to admit that I have not been very good about sticking to the yeast-free/sugar-free thing. And wow can I tell a difference! I have had a headache for several days now, my back is starting to stiffen up, and I am drained! The other day I took a 3 hour nap and my husband had to wake me up I was so tired!

I am finding that it is so difficult to eliminate a certain food from my diet. It is so frustrating to think I can eat something only to read in the ingredients it contains yeast! Let me tell you there are some strange things that have yeast in them. I am noticing that most things processed have yeast or yeast extract in them along with lots of sugar. Needless to say I am starting to make more of my own things.

My biggest struggle is trying to maintain my weight that I lost with Weight Watchers while on this food elimination journey. I loved eating fruit and sandwiches, which are now off limits. I find myself eating lots of raw veggies these days. I am learning that I need to bring my own food when we go places. Also, just because I have enough points left to eat some dessert doesn't mean I can...I will pay for it later. I had pizza the other night, boy did I feel it later. My stomach was churning and in knots and I got a terrible headache!

This week I had food allergy testing done and I won't know the results until I go back to my Dr. on June 14th. In a way it would be nice if they can find what is going on, but on the other hand I don't want him to tell me more foods are off limits!

I am just taking one day at a time at improving my health!

Saturday, May 22, 2010


Wow, do they really have to put yeast or yeast extract in EVERYTHING!!! I bought a few things without reading the ingredient list totally. Well, apparently they put yeast extract in Zatarain Rice, and Boca Burgers! I thought they would be a quick easy food to add for those days when I don't have much time to cook....WRONG!!! Oh yeah, I did pick up some wraps, but also very disappointed to see that they have yeast! Really....why do they need to put this in everything?? If you have any idea, let me know!

Needless to say, they yeast-free/sugar-free diet has been quite a struggle! I feel like I am starving at times! I never felt this way with Weight Watchers when I lost my 45 pounds!

Sorry, just had to vent!

Thursday, May 20, 2010

Triple Jogging Stroller FOR SALE

Triple Jogging Stroller FOR SALE!
The BeBeLove EVO-TS Triple Jogging Stroller has a lightweight steel frame and large 16 in. wheels making this jogging stroller a great choice for any terrain.

* 14 in. wide seating area
* Independent, multi position reclining seats
* Multi position, retractable canopy
* Detachable sun visor
* Soft handlebar
* Removable front bumper
* Easy-care, washable seat materials
* Extra Large, under-seat basket for storage
* 5-point restraint harness system
* 2 hand brakes and a foot brake
* Fixed front and rear wheels provide stability
* Suitable for children 6 months and older, each weighing up to 50 lbs.
* Sturdy lightweight steel frame
* Large, 4 x 16 in. all-terrain air wheels, equipped with a quick-release system
* Weight: 60 lbs.
* Open Dimensions: 43 in. (height) x 39 in. (width) x 55 in. (length)
* Note: The width of this jogging stroller is larger that many standard-width doors and may require folding of the stroller to enter or exit a room.
* Folded Dimensions: 41 in. x 39 in. x 10 in.

Brand New this stroller is $499.99
Don't miss this opportunity for only $250.00

Making Time for Exercise Is Easy - Lifestyle & Motivation - FitFacts - American Council On Exercise(ACE)

Making Time for Exercise Is Easy - Lifestyle & Motivation - FitFacts - American Council On Exercise(ACE)

Making Time for Exercise Is Easy

By now you know that exercise is good for you, and that you should do something on a regular basis. What’s the best time for you to exercise? Any time. Honestly.

For example, when you’re sitting and watching TV, stretch your muscles. Never stretch so hard it hurts. Instead, stretch to the point of mild tension and hold the stretch for 15 to 30 seconds.
A healthy exercise program includes three kinds of exercise: aerobic activity, muscular conditioning and flexibility exercise. You can start your exercise program without investing in any elaborate equipment. For example, you can do simple body-weight exercises at home or at your desk at work, including sit-ups, push-ups and pull-ups.
For basic strength-training exercises, expensive weight-lifting equipment isn’t required. Instead, head for the kitchen and pick up the soup cans you have in the cupboard or the gallon milk jug from the fridge.

Aerobic Activity Can Be Fun

Aerobic activity is defined as prolonged continuous movement of large muscle groups. Translated, that means “do something that keeps you moving.” Ideally, do it for 30 minutes straight. If you don’t have that much time, three 10-minute aerobic activity sessions will benefit you almost as much.
The good thing about aerobic activity is that it includes many of the sports you probably already enjoy. Walking, biking, hiking, dancing, swimming and even basketball are all examples of aerobic exercise.
Another good thing is that you can easily accomplish those three 10-minute sessions with things like taking the stairs instead of the elevator, walking around the neighborhood after work or parking your car farther away from your destination.
You could even turn shopping into an aerobic activity. Shopping involves walking, so don’t stop for 10 minutes straight and you’ve worked in one of your daily sessions! Check with your local mall for mall walker programs and you’ll have company.
Aerobic exercise is definitely good for cardiovascular health and fitness. And here’s something else you’ll like: Aerobic activity can help you lose weight.

Plenty of Good Exercise All Around the House

If you do housework or yard work, you’re doing yourself a favor. The stretching and lifting that housework entails is good exercise. So is work you do outside. Yard work uses many muscle groups, especially activities like planting and working in the garden.
Raking uses your arm and back muscles. Digging gives your arms and legs a workout. And gardening provides a bonus: You’ll have more fresh vegetables and fruits to add to your diet.

Is one time better than another to exercise?

It’s really up to you. You can exercise in the morning, afternoon or evening. Lunch breaks offer an excellent opportunity to get out of the office and exercise. Use your coffee break to take a short walk around the office. Get rid of the day’s stress by fitting in an exercise session after work.
Whatever time you choose, make sure you stick with it, as establishing a routine will help you adhere to the program. For some people, it’s easier to stay with an exercise program when you do it with a friend or coworker.

Make Time to Stay Healthy

Exercise is one of the best things you can do for yourself. If you’re basically healthy, get going right now. If you’re a man 45 or older, or a woman 55 or older, or have any health problems, consult your physician first.

Additional Resource

American Academy of Family Physicians—The Exercise Habit:

ACE Fitness
•Fit Facts are reprinted from ACE FitnessMatters® magazine

Sunday, May 9, 2010

Just Keep it Simple

The key to being successful at your weight loss and fitness goals is fairly easy...Just Keep it Simple! Sure you say...simple, yeah right! Well, let me give you a few insights of my weight loss journey.

I joined Weight Watchers November 13, 2008. I reached Lifetime in August 2009. Before I reached goal, I decided that I wanted to work for Weight Watchers. I wanted to give back what my leader, Bev, did for me! She helped me to believe in myself and to encourage me along the way. I have been working as a receptionist since January. I am so excited to be going to Leader Training this weekend in Seattle!

So back to the keeping it simple! To be successful on your journey you do not need any fancy, special foods! Skinless chicken breast is awesome! There are so many different ways to prepare it! Try to stick to whole grains...whole wheat bread, whole wheat pasta, brown rice! The more fiber it has in it, the better! Fruits and veggies are always a great choice and very convenient for those of us on the go!

Some of you may have read that my doctor has recently put me on a yeast-free diet. Well, I feel like I can't eat anything! I am so happy that Weight Watchers is not like that! You can eat whatever you want! NO foods are off limits! With that being said, you must know that you have a daily points target and all foods have a points value. So the decision is up to you on how you want to spend your points! I have been struggling with what to eat now that I have to cut out yeast and sugar. I realized the other day...Just Keep it Simple! So, tonight I made turkey burgers, topped it with some avocado, along with steamed broccoli and a baked sweet potato. I must say it was quite yummy! If you are struggling with what you can eat, or what to make for your family for dinner, Just Keep it Simple! Also, check out the recipes on Weight Watchers!

When it comes to exercise the same principle applies...Just Keep it Simple! There is no need for you to run out an purchase an expensive gym membership or buy tons of fancy at home equipment. To start out all you need is a good pair of walking shoes and some hand weights. Remember to always check with your doctor before starting an exercise program. Instead of watching TV after dinner, why not take a walk around the neighborhood. Hand weights are great for some resistance training at home. Why not do a few lunges and biceps curls, or bent over rows and squats?

The key is finding something that you enjoy to do so that you will stick with it! I highly encourage you to have a buddy to help keep you accountable on your food and workouts! So what are you waiting for? Lets get moving! I look forward to hearing about your success!

Challenge for the week: I want you to visualize your goals. Write them down on an index card along with the reason you are making the change to be healthy! Place it in a place that you will see it every day! When you are tempted to eat something you know you probably shouldn't or to skip out on your workout, pull the index card out to help you refocus and to get back on track!

I want you to know that I am doing this with you!

Food for Thought

528 number calories in a 7-11 44-ounce super big gulp of coca-cola classic!

4.5 The average number of hours Americans spend watching TV each day. That's a huge number, especially since a new study from the American College of Sports Medicine found that just two or more hours of television viewing per day was associated with decreased muscular fitness in young men and women. Want something better to do with your about go for a walk around the block?

60 approximate number of minutes it would take running on a treadmill at 5.2 mph to burn off that 7-11 44-ounce super big gulp cocoa-cola classic!

Spend time visualizing your goals. It will help you determine the steps you will need to take to attain them!

4 Maximum days you should keep cooked chicken breasts in your fridge.

Remember success is a journey, not a destination. -Ben Sweetland

Break the monotony. Do something strange and extravagant.

Write your goals and reasons for being fit on an index card and carry it with you!

#1 Fat Loss Weapon APPLES! The soluble fiber in apples can help reduce your cholesterol. Beat the afternoon slump with the loud crunch of the energizing fruit. People who eat apples regularly are 21% less likely to have excess belly fat, new research suggests.

Exercise is good, but it is only part of the equation. Eighty percent of your problem is solved by proper eating! (check out Weight can eat the foods you love and still lose weight!)

People often need a swift kick in the butt to recognize that they are overweight or even obese.

100 Number of calories you can burn in just 10 minutes by vigorously jumping rope. Change your foot patterns and rope speeds to incorporate different muscles into the mix.

6 Number of places that currently impose a retail tax on soda as a way to curb the growing obesity rate. They are: Arkansas, Tennessee, Virginia, Washington, West Virginia, and Chicago.

Persistence is much more important than perfection in weight loss battle!

Happy Mother's Day

Happy Mother's Day to all you wonderful Mom's out there! Today is your day...You Rock! Today has been a very testing day for me...not my usual Mother's Day. Usually we go to church as a family, go out to breakfast, and then head down to Denali Park for the day! Boy, I guess I really do miss Alaska! Not only are we in a new state this year, but Tim was only home for an hour today and then gone! He was at work that last 3 days and had to fly to Colorado Springs, CO for some training today! He doesn't get home until Wednesday night!

Mother's Day is always emotional for me since the relationship with my mom is pretty much non-existent. But today was even worse! We were not able to do our own family celebrations! Plus, I had some very naughty little girls on my hands today! When it was suppose to be nap time, the girls went into the kitchen, got up on the counter, emptied a few cabinets, but what they really got into was my vitamins! I had several different vitamins and supplements on my rack and they decided to open them all and mix them in a big cup! Oh, it was only about $110 down the drain!

So, what a day it has been! On the upside, it was so nice out today that this afternoon I laid out in the back yard! Hurray for SUMMER! And I just found out our wedding pictures are done! Can't wait to see them!

Thursday, May 6, 2010

Looking for something to do with your kiddos?

So now that summer is approaching your kids will soon be out of school! What are you doing to do to keep them busy? Or maybe you have some preschoolers itching to do some "school" work. Mom's and Dad's you need to check this out! Disney FamilyFun There are so many great crafts, recipes, and ideas to keep those little ones occupied! And not to mention, it is fun for us parents to see the satisfaction of our little ones complete their projects! So, why not make Mom some paper flowers for Mother's Day? Or perhaps sit down and make a book together! Need some ideas for an upcoming play date...I am sure there is the perfect solution on the FamilyFun website!

Toni & Sally's Music Video - V*ENNA

My best friend from college, Sally and I making our music video that was just a few years overdue! Thanks for coming out for the wedding! I had so much fun!

Those Who Wait - Clay Hecocks, Calvary Chapel Ft. Lauderdale

Creation 2010

I am so pumped! We just got out tickets for Creation 2010! What is it, you ask? It is the nations largest Christian music festival! It is July 21st-24th in Enumclaw, WA. Check it out! Creation 2010!

Tim and I are going and I know we will have an AWESOME time! I am so excited to go see Toby Mac, Matthew West, Need to Breathe, Group 1 Crew, and many more great artists! Also, there are several great speakers that will be there.

Can't wait for our summer get away of concerts and camping! It is going to be amazing!

Hey, want some FREE Christian music??? Order your tickets online and you will receive a link to download FREE music!

Also, check out this site for some FREE downloads! iTickets

Saturday, May 1, 2010

One of those days...

Oh boy, what a day it has been! I feel like I have been run over by a truck! A big truck at that! When the girls came in my room this morning to say they were ready for breakfast I just wanted to pull the blankets over my head and sleep!

I did eventually pull myself out of bed and made some eggs and hash browns for the family. I had a scrambled egg beaters on a corn tortilla. I managed to clean up the kitchen, sweep and mop, and do laundry! The best part of all, I got a 2 hour nap! Let me tell you I still feel quite tired and run down...can't wait for it to be bedtime!

Tonight I made a batch of weight watcher mini chocolate chip cookies for the family...I added some peanut butter to them tonight too! I admit I did take a "taste" of the dough. I thought I little taste won't make a big difference, right? After all, there isn't much sugar in them and just a small amount of chocolate. Well, I was wrong! That little "taste" was not a good idea! It seemed as is almost immediately I gut bread dough rising! YUCK! That was enough for me...I will be staying to the plan of no yeast or sugar very closely!

I did manage to make a yummy dinner to end the day! I tried a new recipe from weight watchers. Chicken Tostadas! I had to make a few modifications for me, but they were a huge hit with everyone! I will definitely be making them again!

I guess even though I wanted to just stay in bed today, it was a pretty good day! I didn't get a workout in, but I needed some rest too! Hopefully tomorrow will be a great day! Day 4 of no yeast, sugar, coffee....

Yeast Free Bread Rolls

Yesterday I was really struggling with the no bread thing, so I did some searching online to see what kind of recipes I could find. Well, I came across this yummy one! I made some yesterday just as the recipes says and then today I made some with cinnamon, nutmeg, and a bit of cloves...and a tablespoon of splenda. I did use whole wheat flour since I can not have white flour and they turned out great!



  1. Preheat oven to 350°F.
  2. Grease 9 muffin cups.
  3. Sieve flour with baking powder, baking soda, salt and seasoning.
  4. Add water, then mix.
  5. Spoon batter into prepared muffin cups.
  6. Bake approximately 25 min.

This recipe is from Recipe Zaar.