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Here we are at Day 22 of the 30-Day Weight Loss-athon. Wow – time is flying!
All tasks in the 30-Day Weight Loss-athon are adapted from my 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to think about and complete them. Ready?
The greatest benefit to me is not having to take prescription drugs to manage obesity related illness like diabetes, high blood pressure, arthritis, hyperlipidemia and what not. The second greatest benefit is being flexible, strong, lean and able to walk, run, hike, and climb anywhere I want for as long as I want. The third is being an example to my children and grandchildren, and being around to enjoy life with them.
Physical: Get enough sleep your average sleep is 8 hours. This may vary by age. Sleep hygiene program: go to sleep at the same time every day & get up at the same time each morning. Teach your body it’s time for bed and time to get up. Eat healthy foods we are doing everything we can to eat healthy foods. Get into a good routine same as #1. Eat a little chocolate eat one square of dark chocolate a day is good for your heart. Limit caffeine. Do not drink caffeine after 1 PM so you can sleep at night. Deep/slow breathing Feeling tense inhale deep & slowly breathe, progressive relaxation
Spiritual: Pray or meditate prayer changes things. Enjoy nature on a good weather day take a walk in a local park or read a book, swim, and fishing. Enjoy the nature of the park. Get involved in a worthy cause. Volunteer at the animal shelter, nursing homes, and hospitals. Make sure it’s an organization that you agree with. Be a mentor or a facilitator. Advocate for children, etc.
Limit Setting: Drop some involvement. Cut back at the Center due to transportation, time management. Be knowledgeable about your limitations. It’s OK to say no – no is a complete sentence. Prioritize important tasks = Time management. Use assertive communication. Yes, is a complete sentence. No is a complete sentence. Be sure you know the correct answer for you. Schedule time for yourself Schedule ME daily of 1 to 2 hours.
Our group responses are as follows: Happiness is associated with:
1. Physical & mental health
2. Coping strategies: coping with current situation including #3, 8, 9 & 11
3. Being resilient in tough times
4. School/Volunteer/Work satisfaction
5. Good relationships with colleagues, peers, extended family, friends & loved ones
6. Living a long healthy life
7. Having a strong immune system
8. Liking yourself
9. Liking others
10. Altruism = unselfish concern for the welfare of others
11. Handling conflict[s] well
Positive Coping Skills
Diversions: Write and paint. Play an instrument: piano or guitar. Take a shower or a bubble bath. Take a walk, ride your bicycle; don’t drive when you’re out of sorts. Watch TV or a movie. Watch videos on YouTube: Instructional & old movies. Play online games; cards; scrabble; bingo; chess; checkers. Go shopping only on a full stomach & only when you need a necessary item. Clean or organize your environment: Spend 15 – 30 minutes’ week days. Try not to get overwhelmed – just carry one thing at a time. Watching TV: You can sort old mail: 4 Boxes: Keep; trash; needs attention [bills]; Donate. Read books that will benefit you i.e. motivational; inspirational or helpful to your situation. Computers: You should walk every 1 to 2 hours or stretch. Vacations are good for you. You need to plan ahead of time & save your money towards a day trip; weekend trip or your lifetime dream vacation.
Social/Interpersonal (with others): Set boundaries and say “no”: not taken advantage of; first date getting to know each other. Write a note to someone you care about or send them an email. Use humor if you have the personality to be humorous; watch comedies & romantic movies. Spend time with friends and/or family or extended families. Serve someone in need visiting or volunteering at nursing homes. Care for or play with a pet. Spend quality time with your pet. Encourage others depending on the situation. Always positive thinker!
Cognitive (Of the Mind): Make a gratitude list for my health; be happy with what you have instead of wanting more; appreciate the small things in life; being able to go home to your pet which gives unconditional love; always be thankful; look for the small things in life. Brainstorm solutions we are doing group brainstorming now. Know all your options and pick the best ones. Pick the one that best suits the situation. Pick the ones that are agreeable to the majority. Lower your expectations of the situation develop a strategy. Breaking down your goal into pieces/parts. Baby steps build mastery. Keep an inspirational quote with you Keep a positive affirmation for daily use. Inspirational quote with you for each day. Be flexible Expect change & step up to the plate. Easy said and hard to do. Once you start doing you become a part of the group dynamic. Write a list of goals: Start with small goals but each step will bring you closer to the big goal. I.e. putting $5.00 a month in your savings. Smoking one less cigarette a day until you are smoke free or change to electronic cigarette. Start exercising in small increments and build up on a weekly basis. Take a class we attend group classes at RC. Be holistic in taking a variety of classes and be committed each week. The only excuses would be health, medical appointments or inclement weather. Act opposite of negative feelings always be a positive thinker. Being positive and make sure you do it positively all the way. Write a list of pros and cons for decisions Pros: Why do you tolerate the situation? Accepting the situation for what it is. Resisting the situation? Con: Not wanting to change. Reward or pamper yourself when successful Reward: sweet treat; bubble bath; sleeping in; pamper yourself; renting a movie; cable TV; pay for Hulu or Netflix; manicures & pedicures; treat yourself to a healthy dinner & going to the movie theater. Write a list of strengths Strong mind; passion; integrity; honesty; knowledge: always eager to learn; never stop learning; passion for people; making people smile. Accept a challenge with a positive attitude Just do it!
Tension Releasers: Exercise: take a walk; massage; meditation, yoga or play sports. Catharsis yell in my car, my living room, my bathroom, punch a pillow not a human being or yell into your pillow, talk to your animals. Crying releases tensions, stress, endorphins, you can’t handle the situation at hand = de-stressing. Laughter is good medicine. Four belly laughs per day.
My group responses are: Happiness is associated with:
1. Physical & mental health
2. Coping strategies: coping with the current situation include #3, 8, 9 & 11.
3. Being resilient in tough times
4. Work/volunteer satisfaction
5. Good relationships with colleagues, peers, extended family, friends and loved ones
6. Living a long healthy life
7. Having a strong immune system
8. Liking yourself
9. Liking others
10. Altruism = unselfish concern for the welfare of others
11. Handling conflict well
Positive Coping Skills
Diversions: Write and paint. Play an instrument: piano, keyboarding guitar, sing, listen to music. Take a shower or a bubble bath. Take a walk, riding your bicycle; don’t drive when you’re out of sorts. Watch television or a movie. Watch videos on YouTube: Instructional & old movies. Play a game online games; cards; scrabble; bingo; chess; checkers. Go shopping only on a full stomach & only when you need a necessary item. Clean or organize your environment: Spend 15 – 30 minutes week days. Try not to get overwhelmed – just carry one thing at a time. Watching TV: You can sort old mail: 3 Boxes: Keep; trash; needs attention [bills]. Read books that will benefit you i.e. motivational; inspirational or helpful to your situation. Take a break or vacation Computers: You should walk every 1 to 2 hours or stretch. Vacations are good for you. You need to plan ahead of time & save your money towards a day trip; weekend trip or your lifetime dream vacation.
Social/Interpersonal (with others): Set boundaries and say “no”: not taken advantage of; first date getting to know each other. Write a note to someone you care about or send them an email. Use humor if you have the personality to be humorous; watch comedies & romantic movies. Spend time with friends and/or family or extended families. Serve someone in need visiting or volunteering at nursing homes. Care for or play with a pet Spend quality time with your pet. Encourage others depending on the situation. Always positive thinker!
Cognitive (Of the Mind): Make a gratitude list grateful for my son & his health; be happy with what you have instead of wanting more; appreciate the small things in life; being able to go home to your pet which gives unconditional love; always be thankful; look for the small things in life. Brainstorm solutions we are doing group brainstorming now. Know all your options and pick the best ones. Pick the one that best suits the situation. Pick the ones that are agreeable to the majority. Lower your expectations of the situation develop a strategy. Breaking down your goal into pieces/parts. Baby steps build mastery. Keep an inspirational quote with you Keep a positive affirmation for daily use. Inspirational quote with you for each day. Be flexible Expect change & step up to the plate. Easy said and hard to do. Once you start doing you become a part of the group dynamic. Write a list of goals: Start with small goals but each step will bring you closer to the big goal. I.e. putting $5.00 a month in your savings. Smoking one less cigarette a day until you are smoke free or change to electronic cigarette. Start exercising in small increments and build up on a weekly basis. Take a class we attend group classes at RC. Be holistic in taking a variety of classes and be committed each week. The only excuses would be health, medical appointments or inclement weather. Act opposite of negative feelings always be a positive thinker. Being positive and make sure you do it positively all the way. Write a list of pros and cons for decisions Pros: Why do you tolerate the situation? Accepting the situation for what it is. Resisting the situation? Con: Not wanting to change. Reward or pamper yourself when successful Reward: sweet treat; bubble bath; sleeping in; pamper yourself; renting a movie; cable TV; pay for Netflix; manicures & pedicures; treat yourself to a healthy dinner & going to the movie theater. Write a list of strengths Strong mind; passion; integrity; honesty; knowledge: always eager to learn; never stop learning; passion for people; making people smile. Accept a challenge with a positive attitude Just do it!
Tension Releasers: Exercise: take a walk; massage; meditation & yoga or play sports. Catharsis yell in my car, my living room, my bathroom, punch a pillow not a human being or yell into your pillow, talk to your animals. Crying releases tensions, stress, endorphins, you can’t handle the situation at hand = de-stressing. Laughter is good medicine. Four belly laughs per day.
Physical: Get enough sleep your average sleep is 8 hours. This may vary by age. Sleep hygiene program: go to sleep at the same time every day & get up at the same time each morning. Teach your body it’s time for bed and time to get up. Eat healthy foods we are doing everything we can to eat healthy foods. Get into a good routine same as #1. Eat a little chocolate eat one square of dark chocolate a day is good for your heart. Limit caffeine Do not drink caffeine after 1 PM so you can sleep at night. Deep/slow breathing Feeling tense inhale deep & slowly breathe, progressive relaxation
Spiritual: Pray or meditate prayer changes things. Enjoy nature on a good weather day take a walk in a local park or read a book, swim, and fishing. Enjoy the nature of the park. Get involved in a worthy cause. Volunteer at the animal shelter, nursing homes, and hospitals. Make sure it’s an organization that you agree with. Be a mentor or a facilitator. Advocate for children, etc.
Limit Setting: Drop some involvement. Cut back at the Center due to transportation, time management. Be knowledgeable about your limitations. It’s OK to say no – no is a complete sentence. Prioritize important tasks = Time management. Use assertive communication. Yes is a complete sentence. No is a complete sentence. Be sure you know the correct answer for you. Schedule time for yourself Schedule ME daily of 1 to 2 hours.