Why won't you people just let me win the highest point total for the week?
Jon Stodola = 10
Drew Boxrud = 10
John Ellis = 9
Tom Stodola = 8
Tina Skipper = 7
Dan Skipper = 7
Andrea Carver = 7
Jason Skipper = 6
Don Running = 5 (owes $1.00)
Brad Bruhn = 3 (owes $2.50)
Mary Jo Running = 3 (owes $2.50)
We lost another 12 lbs as a group, brining our total weight loss to 82 lbs. Through the first 3 weeks we have averaged nearly 2.5lbs per person/week.
Our goal as a group should be 250 lbs. In order to reach this goal we each need to average 1.7 lbs/week for the remaining 9 weeks, or 15 lbs. Some people do not have that much weight to lose so others will need to step up. If we reach this goal I will personally give everyone a special prize - and you will like it!
Remember, it is the combination of eating right and exercising that will allow us to reach our own personal goals.
I challenge everyone to go though this weekend without eating any deserts/treats. When you have a craving, think to yourself or say out loud, "I would love to eat ______ but I choose to Live Lean." And remember, you are not making the decision forever, just for that moment.
Friday, January 24, 2014
Living Lean - Top Tips
Whether you are a person who is influenced by self-talk or self motivation, here are a few tips I’ve been using to keep myself on track to eating “healthier” and exercising more:
1. Use MyFitness Pal to track your daily caloric intake. As painstaking as it is to record EVERYTHING you consume, once you do this for a week or two you will have a pretty good idea what you can and cannot eat throughout the day in order to stay on track. (For example, I splurged for breakfast one day and ate nuts and fruit for lunch to get me back on track.)
2. Use self-talk to strengthen your mind and help change your relationship with food. We all have triggers that create urges for foods that are not good for us. For me, I craved something sweet after every meal, especially dinner. However, I have eaten only two deserts in three weeks because I am reprogramming my mind to remove that urge. I use “I would like eat ______ but I choose Live Lean” to help remind myself what the long term goal is. This leads me to the third tip…
3. Don’t be afraid to expand your comfort zone. It’s not like I will never eat deserts again but I am retraining myself to not expect sweets after a meal. As a result, the urges I talked about above have gotten less intense and less frequent as the days/weeks go on. The same is true with exercise. Some days I can 4 miles without any trouble and others I can’t even make it 1 before I’m ready to quit. But the more you push yourself, the easier it will be in the future. REMEMBER, the discomfort is only temporary and the benefits are forever.
4. Live in the moment. If you eat poorly or choose not to exercise, you have not failed. I repeat, you have NOT FAILED! You simply made a decision to Live Lardy in that moment. You have a choice every second of every day and it’s up to you whether you choose to Live Lean or Live Lardy. The choice is up to you!
5. Do it for yourself. One of the main reasons I wanted to do this competition was to be a good influence for my friends and family, especially my girls who ask for a treat after every dinner. However, you must do it first and foremost for yourself. What is the main benefit YOU will receive by Living Lean? Think about that and you will accomplish the other.
Please comment if you would like me to continue with this Living Lean stuff. I realize it’s a bit hokey, or so it seams, but it is working for me and I have never felt better about my eating as I do right now.
1. Use MyFitness Pal to track your daily caloric intake. As painstaking as it is to record EVERYTHING you consume, once you do this for a week or two you will have a pretty good idea what you can and cannot eat throughout the day in order to stay on track. (For example, I splurged for breakfast one day and ate nuts and fruit for lunch to get me back on track.)
2. Use self-talk to strengthen your mind and help change your relationship with food. We all have triggers that create urges for foods that are not good for us. For me, I craved something sweet after every meal, especially dinner. However, I have eaten only two deserts in three weeks because I am reprogramming my mind to remove that urge. I use “I would like eat ______ but I choose Live Lean” to help remind myself what the long term goal is. This leads me to the third tip…
3. Don’t be afraid to expand your comfort zone. It’s not like I will never eat deserts again but I am retraining myself to not expect sweets after a meal. As a result, the urges I talked about above have gotten less intense and less frequent as the days/weeks go on. The same is true with exercise. Some days I can 4 miles without any trouble and others I can’t even make it 1 before I’m ready to quit. But the more you push yourself, the easier it will be in the future. REMEMBER, the discomfort is only temporary and the benefits are forever.
4. Live in the moment. If you eat poorly or choose not to exercise, you have not failed. I repeat, you have NOT FAILED! You simply made a decision to Live Lardy in that moment. You have a choice every second of every day and it’s up to you whether you choose to Live Lean or Live Lardy. The choice is up to you!
5. Do it for yourself. One of the main reasons I wanted to do this competition was to be a good influence for my friends and family, especially my girls who ask for a treat after every dinner. However, you must do it first and foremost for yourself. What is the main benefit YOU will receive by Living Lean? Think about that and you will accomplish the other.
Please comment if you would like me to continue with this Living Lean stuff. I realize it’s a bit hokey, or so it seams, but it is working for me and I have never felt better about my eating as I do right now.
Thursday, January 16, 2014
Week Two Standings
Another amazing week! Without looking back I’m sure records were set for total points and weight loss. This appears to be one of the most fierce competitions in the Weight08 history.
As a group we lost another 26 lbs putting our total to 70 lbs in just two weeks. We also increased the outstanding performance on exercise points from week one (averaging 5.9 per person).
Congratulations to Don for taking the 2-week total bonus of $10 with his remarkable 24 point total (just one point more than me, might I add.) Here are the results:
Donald Running: 14 (won $10)
Tina Skipper: 10
Jon Stodola: 10
John Ellis: 9
Mary Jo Running: 9
Daniel Skipper: 8
Tom Stodola: 7
Jason Skipper: 7
Andrea Curtis Carver: 6 (owes $1.50)
Drew Boxrud: 6 (owes $1.50)
Brad Bruhn: 4 (owes $3.00)
TOTAL POINTS:
Donald Running: 24
Jon Stodola: 23
Daniel Skipper: 21
Mary Jo Running: 20
Tina Skipper: 18
John Ellis: 18
Jason Skipper: 17
Drew Boxrud: 17
Tom Stodola: 17
Andrea Curtis Carver: 14
Brad Bruhn: 8
Keep up the intensity!
As a group we lost another 26 lbs putting our total to 70 lbs in just two weeks. We also increased the outstanding performance on exercise points from week one (averaging 5.9 per person).
Congratulations to Don for taking the 2-week total bonus of $10 with his remarkable 24 point total (just one point more than me, might I add.) Here are the results:
Donald Running: 14 (won $10)
Tina Skipper: 10
Jon Stodola: 10
John Ellis: 9
Mary Jo Running: 9
Daniel Skipper: 8
Tom Stodola: 7
Jason Skipper: 7
Andrea Curtis Carver: 6 (owes $1.50)
Drew Boxrud: 6 (owes $1.50)
Brad Bruhn: 4 (owes $3.00)
TOTAL POINTS:
Donald Running: 24
Jon Stodola: 23
Daniel Skipper: 21
Mary Jo Running: 20
Tina Skipper: 18
John Ellis: 18
Jason Skipper: 17
Drew Boxrud: 17
Tom Stodola: 17
Andrea Curtis Carver: 14
Brad Bruhn: 8
Keep up the intensity!
Thursday, January 9, 2014
LivingLean - The Six Criteria for Success
To be success with this course, or any program, it is important that you be willing to follow certain guidelines, which we call "Criteria for Success." They are listed below and will be discussed through the program.
1. Be willing to do this for yourself
2. Be willing to change your point of view
3. Be willing to stop proving you're right about not being able to change
4. Be willing to see that your fear of failure is less important than the benefits of Living Lean
5. Be willing to take responsibility for your actions
6. Be willing to tell the truth about munching
Assignment #1:Print and USE your Key To Success card each time you think of food. (Front) I'd like to eat..._________ and the choice is up to me.
Assignment #2:When eating, do nothing else. Make eating an exclusive activity.
Assignment #3:Identify your two (2) Main Munches or Compulsive/Obsessive foods (C/O's). These two foods plus your eating patters are primarily responsible for your being overweight. They are usually the ones to which you are most addicted.
Assignment #4:Record a minimu of five instances when you have chosen to BINGE or EAT your primary or secondary C/O over the last few days. Figure out and record why you consumed them at those times.
Assignment #5: Write your Number One benefit TEN times in a complete sentance beginning with an affirmative like: "I want and deserve to..." and then state you main benefit. For example: I want and deserve to feel empowered by the reflection I see in the miror when I take my shirt off.
1. Be willing to do this for yourself
2. Be willing to change your point of view
3. Be willing to stop proving you're right about not being able to change
4. Be willing to see that your fear of failure is less important than the benefits of Living Lean
5. Be willing to take responsibility for your actions
6. Be willing to tell the truth about munching
Assignment #1:Print and USE your Key To Success card each time you think of food. (Front) I'd like to eat..._________ and the choice is up to me.
Assignment #2:When eating, do nothing else. Make eating an exclusive activity.
Assignment #3:Identify your two (2) Main Munches or Compulsive/Obsessive foods (C/O's). These two foods plus your eating patters are primarily responsible for your being overweight. They are usually the ones to which you are most addicted.
Assignment #4:Record a minimu of five instances when you have chosen to BINGE or EAT your primary or secondary C/O over the last few days. Figure out and record why you consumed them at those times.
Assignment #5: Write your Number One benefit TEN times in a complete sentance beginning with an affirmative like: "I want and deserve to..." and then state you main benefit. For example: I want and deserve to feel empowered by the reflection I see in the miror when I take my shirt off.
Week One Standings
There were several records set this week, first is that we averaged nearly 6 (actual = 5.72) exercise days this week! The second is the total lbs lost in a single week = 44 (twice as many as last round and with one less person). Way to go!!! I regret to report the last record, which for the first time in W08 history, someone with 8 points is in the bottom three. Not only that, two people will be sharing the 2nd and 3rd lowest points for the week with 8 points each. Here are the results:
Daniel Skipper - 13
Jon Stodola - 13
Drew Boxrud - 11
Mary Jo Running - 11
Tom Stodola - 10
Donald Running - 10
Jason Skipper - 10
John Ellis - 9
Andrea Curtis Carver - 8 (owes $1.50)
Tina Skipper - 8 (owes $1.50)
Brad Bruhn - 4 (owes $3.00)
Note: When there is a tie for first the "Bonus Bucks" carry over to the following week(s) and the point totals are added from week to week until there is a sole winner.
Daniel Skipper - 13
Jon Stodola - 13
Drew Boxrud - 11
Mary Jo Running - 11
Tom Stodola - 10
Donald Running - 10
Jason Skipper - 10
John Ellis - 9
Andrea Curtis Carver - 8 (owes $1.50)
Tina Skipper - 8 (owes $1.50)
Brad Bruhn - 4 (owes $3.00)
Note: When there is a tie for first the "Bonus Bucks" carry over to the following week(s) and the point totals are added from week to week until there is a sole winner.
Wednesday, January 8, 2014
LivingLean - Regaining Power Over Food
Do you have a wellness program through work or other sources of free/cheap support for your weight loss goals?
At Office Depot, we do. The program is called Vitality. Although there are many aspects of the program that encourage people to live healthier lifestyles, I am focusing on one that is specifically geared towards changing my relationship with food, called LivingLean. This is a 12 week program consisting of videos, reading materials and assignments. Yes, assignments! One thing I've learned over many years of running the Weight08 competition is that people get out what they put in. So if you're only giving 50% effort, you're only going to achieve 50% of your goal. Anything less than 50% effort, I’ve found, has a negative relation between effort and results. So make sure you are ready for this competition and that you have made a commitment (mentally) to living a healthier lifestyle of eating better and exercising more. Win or lose, you will be better for it.
Now let’s get back to the purpose of this post - Although I cannot share the videos from the Living Lean program, I am going to post some helpful notes from each session. These will be notes from the reading materials and videos. You can CHOOSE to follow along if you wish or ignore it all together, the CHOICE is up to you!
Victory Is Not Losing Weight…
and you will.
Victory Is Not Staying On A Diet…
there is no diet.
Victory Is Being Free!
I must admit, at first I was a skeptic of this program and although it’s only been a couple of weeks, I find that I am not reaching for my “Main Munches” often and when I do, I remind myself I have a choice and I choose to Live Lean, which helps the urge disappear within minutes. I do not feel deprived or isolated as I have a choice and I am making the choice each time I am tempted by past emotions. This may not be for everyone but it’s working for me and I love to help others where possible.
The mantra of this program is:My purpose is to be continually in the vision of Living Lean and to transform my relationship with food and eating so that Living Lean becomes a natural way of life.
The program is designed for you to make choices every day to Living Lean by becoming instantly in control of your “Main Munches” and reprogramming your mind in order to change your relationship with food.
Before we begin, it is recommended that you write down five things you don’t like about being overweight, or being a compulsive eater. Secondly, write down five things you would like about “LivingLean” naturally. Be specific, create a vision in your mind about what you would like to achieve. (It is suggested you hang these where you can see them everyday.)
Next, identify 5 addictive foods, and/or relationships with food and eating that may contribute to you being overweight, frustrated or unhealthy. e.g. Over eating, eating before bed, eating too fast, chocolate, deserts in general, fast food, alcohol, soda, etc.
IMPORTANT!
The last thing is to create a card that you can carry with you at all times. (I have not done this but I DO recite the front side when I’m making a choice to Live Lean over my impulse to munch.) The Front of the card should read: I’d like to eat… ___________ because I trained myself to eat…__________ in this situation. On the back you should have the program mantra, listed above.
Good luck! I look forward to all of us living healthier lives and being a role model for those around us to do the same.
At Office Depot, we do. The program is called Vitality. Although there are many aspects of the program that encourage people to live healthier lifestyles, I am focusing on one that is specifically geared towards changing my relationship with food, called LivingLean. This is a 12 week program consisting of videos, reading materials and assignments. Yes, assignments! One thing I've learned over many years of running the Weight08 competition is that people get out what they put in. So if you're only giving 50% effort, you're only going to achieve 50% of your goal. Anything less than 50% effort, I’ve found, has a negative relation between effort and results. So make sure you are ready for this competition and that you have made a commitment (mentally) to living a healthier lifestyle of eating better and exercising more. Win or lose, you will be better for it.
Now let’s get back to the purpose of this post - Although I cannot share the videos from the Living Lean program, I am going to post some helpful notes from each session. These will be notes from the reading materials and videos. You can CHOOSE to follow along if you wish or ignore it all together, the CHOICE is up to you!
and you will.
Victory Is Not Staying On A Diet…
there is no diet.
Victory Is Being Free!
I must admit, at first I was a skeptic of this program and although it’s only been a couple of weeks, I find that I am not reaching for my “Main Munches” often and when I do, I remind myself I have a choice and I choose to Live Lean, which helps the urge disappear within minutes. I do not feel deprived or isolated as I have a choice and I am making the choice each time I am tempted by past emotions. This may not be for everyone but it’s working for me and I love to help others where possible.
The mantra of this program is:My purpose is to be continually in the vision of Living Lean and to transform my relationship with food and eating so that Living Lean becomes a natural way of life.
The program is designed for you to make choices every day to Living Lean by becoming instantly in control of your “Main Munches” and reprogramming your mind in order to change your relationship with food.
Before we begin, it is recommended that you write down five things you don’t like about being overweight, or being a compulsive eater. Secondly, write down five things you would like about “LivingLean” naturally. Be specific, create a vision in your mind about what you would like to achieve. (It is suggested you hang these where you can see them everyday.)
Next, identify 5 addictive foods, and/or relationships with food and eating that may contribute to you being overweight, frustrated or unhealthy. e.g. Over eating, eating before bed, eating too fast, chocolate, deserts in general, fast food, alcohol, soda, etc.
IMPORTANT!
The last thing is to create a card that you can carry with you at all times. (I have not done this but I DO recite the front side when I’m making a choice to Live Lean over my impulse to munch.) The Front of the card should read: I’d like to eat… ___________ because I trained myself to eat…__________ in this situation. On the back you should have the program mantra, listed above.
Good luck! I look forward to all of us living healthier lives and being a role model for those around us to do the same.
Thursday, December 12, 2013
NEW YEAR RESOLUTION
Welcome back! It’s time once again for Weight08 2013 2014. I can’t believe the year got away from us. This is the first time since 2008 that we did not have a Weight08 competition, all year. I know some of you were able to maintain self control and motivation to stay fit and even lose weight this year. For me, it was a year of bulking up and preparing myself for the next competition. Or so I tell myself.
Before I continue, I would like to call out someone who has pushed himself beyond the norm and is proof of the power we have to take ownership of our lives. Mark Grams lost over 80 lbs this year and continues to push himself to maintain and even lose additional weight. He is now gearing up for a half marathon. Congratulations Mark, you are an example that if we put our minds to it, we can accomplish things well beyond our imagine.
Make 2014 the year you take control and live a healthy, happy life!
Please let me know ASAP if you would like to participate in the upcoming competition starting Wednesday, January 1st. This will be a 12-week competition to kickstart the year. Feel free to invite friends, family and co-works. The more positive influence you have around you the better you will do.
P.S. You can stay connected online at www.weight08.blogspot.com or on Facebook through our Weight08 group page. If you are not already connected on FB please let me know and I will send you an invite.
Happy New Year!
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