From Denise... Mar 9, 2009

Celebrate the Small Victories!

When was the last time you watched a movie with your kids after dinner? When was the last time you and your spouse had an adults-only night out? When was the last time you ran yourself an old-fashioned bubble bath — just because you felt like it?

Life is too short not to celebrate the many wonderful reasons we have to be happy! We're all too ready to get down on ourselves for cheating on our diets or skipping a night at the gym, but we forget about celebrating the many positives in our lives, as well as the small victories we achieve all the time. Congratulating yourself along your weight-loss journey — every time you complete a difficult workout, lose a pound, or stay strong and stick to your diet during a tempting situation — will help keep you motivated, and it's a great habit to share with your family and friends. If your son gets an A on his social studies test, why don't you celebrate? If your spouse has an especially good day at work, celebrate!

Promise yourself that you'll congratulate yourself on some of the smaller achievements you make on the way to reaching your goals, as well as some of the smaller but just as important day-to-day reasons to be happy. Celebrations don't have to be big and elaborate. They can be small surprises that say, "Job well done!" or "Good for you!" (or "Good for me!"). Try to take time from your busy life to be happy and to share your happiness with others. Do something fun and unexpected, and the day will be twice as memorable!

It's just easier to be fat...

Don't you ever feel that way?

I just came to this conclusion the other night...

and with that said...

I better get ready for the gym...

Appropriate...

So I decided that this comic is appropriate right now because I have been in a cookie making mood and I have eaten so many cookies lately... YUM... but not "good" (If you know what I mean)!

From Denise... Jan 26, 2009

Seize the Moment!

So many of you share the desire to make a change in your life. Maybe you wanted to lose weight for a while but kept putting off getting started. Maybe you wanted to become active for ages but couldn't seem to find the time.

Taking the steps you need to take to live well and feel your best, and that's all that matters! Rather than dwelling on the past or stressing about the future, you're seizing the moment and taking action in the present! That's great!

Have you heard of being mindful? Mindfulness means paying attention to the present moment. Being aware of the actions you take and the choices you have control over — that's what will help you meet your goals and improve your life! For example, when you eat, don't just put food in your mouth or snack blindly because you're stressed or preoccupied. Pay attention to your portion sizes and think about whether you're already feeling full. Being mindful helps you enjoy your meals and keeps you on the path toward a healthy body weight!

Are there any times in your daily routine when you find yourself snacking without thinking — in front of the TV, at the office, in the car? Make a point to pause, take a few deep breaths, and try to refocus on the here and now! You can do it!

Why Stay Active? Here are 10 great reasons!

There are so many benefits to daily activity, and they affect much more than your physical appearance. Here 10 great reasons to stay active.

1. People who exercise live longer, on average, than people who don't.

2. Active people have a lower risk of dying from heart disease and stroke, and they're less likely to get high blood pressure.

3. The more active you are, the lower your risk of colon cancer.

4. The less active you are, the higher your risk of getting type 2 diabetes. If you already have type 2 diabetes, exercise can lower your blood sugar levels.

5. In people with arthritis, moderate exercise helps reduce joint swelling and pain and improves mobility.

6. Strength-building exercise helps counter bone loss.

7. Exercise makes you functionally fit, meaning that it's easier for you to carry groceries, do chores and independently perform many other activities of daily life.

8. Because of the calming effect of exercise, active people are less depressed, and depressed people often feel better after they start exercising.

9. Exercise can save you money. If you can prevent serious and costly medical conditions such as heart disease, cancer and osteoporosis, you will have more money for your other needs.

10. Exercise can be fun! Many of the activities you did for play as a child count as exercise. Dancing fast, walking your dog, bicycling and gardening, all strengthen your heart and lungs.

Hummmmm... I think she has it right!

Maybe I should weigh-in like this tomorrow... I didn't stick to plan this week like I wanted to (was not so good for the past couple days)... we'll see if I'm down from 2 weeks ago. Let's cross our fingers!

From Denise... Jan 8, 2008

Fitness Flash
Get Your Family Moving, Too!

One of the most wonderful benefits of your commitment to my program is that your family gets to share in all that you are learning and the changes you are making in your own life! When you invite your partner, your parents, or your kids to share a delicious, healthy meal with you or engage in a fun activity together, everybody benefits!

Being active with your family is a great way to bond and boost your health at the same time. I've always made sure to involve my family members in my healthy lifestyle, and as I watch my daughters get older, I'm proud that a lot of what I've taught over the years seems to have stuck with them!

Here are some ideas for getting your whole family moving:

-Shoot for 60. Remember that, for good health, kids should ideally get at least 60 minutes of physical activity every day. All kinds of activities count, so encourage kids to get moving by walking fast, running, dancing, jumping rope, riding bikes, skating, snowboarding, swimming, playing basketball and soccer, even climbing stairs!

-Plan active family outings. Go for a hike or bike ride together on the weekends if you can, and take your next vacation to a place with lots of outdoor activities.

-Take a walk. Start a tradition of taking a walk together after meals. And if you normally drive your kids to school or to a friend's house, try walking with them instead (assuming your destination isn't too far away!).

-Create a space for activity. Set aside one room in the house that is a comfortable, safe place where your kids can rock out and be active! Fill it with balls, hula hoops, and other active games and puzzles, and don't be embarrassed to join in the fun!

-Set limits. Encourage your kids to take part in activities that involve moving, not sitting. Set limits on how much time they spend watching TV, playing video games, and surfing the Internet. (And make sure you observe these limits, too!)