moms extraordinaire
"Every working mom needs a little me time!"
2009 and Beyond
by CC Minton
People who have attained excellence follow a consistent path to success. Whether it's gaining better health or seizing great opportunities, there is a formula that can be used to know your outcome.
The first step is to "know your outcome". Whether it's increasing your fiber intake or starting a new exercise program, you must have a target to help define what you want and to know when you've reached your goal. For example, know exactly why you’d like to increase your fiber intake. Would you like to improve or maintain your digestive health? Maybe you’d like to lose some weight? If it’s improving cardiovascular health, how will you determine success? Maybe not being breathless after walking up a full flight of stairs will help gauge your success.
The second step is to "take action". Taking action moves you closer to your goal. With the obesity epidemic not just facing adults but children as well, changing your eating habits can be “easier done than said”. With commitment, focusing on shopping the outer perimeters of the grocery store is a great way to redirect oneself to healthier foods choices. Have you noticed: Foods without or very little processing can be found in this area? So how do increase your fiber intake? Consuming more fruits and vegetables is one way. But how do you make the transition from white pasta to whole grain? Suggestion: Mixed the two during preparation using less white and more whole at each time. Often times it’s just a matter of acquiring the taste for a healthier food choice. If it’s starting a new exercise program, committing to 30 minutes per day of a brisk walk is an easy way to get your program up and running.
The third and fourth steps are that you "recognize the response and results" you're getting with your place of action and "make any needed adjustments" so that you hit your target. So propel yourself into the New Year! Live your life on purpose. Stay healthy, wealthy and wise.
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How Did She Do It?
By CC Minton
How do I lose weight? That is one of the most popular questions of the last 3 decades. But losing 15 lbs in one month? That’s a big question for most people. No, it’s not magic, nor is it and unknown formula for having success. The answer is healthy calories in, calories out. Some of the most popular plans are prepared meals through commercially marketed programs and the buddy system where you work with others in a small or large group setting to make it happen. For over 30 year now, nutritional supplements have hit the market and they’ve had profound effects as well.
So how did Antoinette lose her 10 – lbs in one month? “A little bit of this and a little bit of that. The motivating factor in my success was when at my husband told me he had married the women of his dreams over 15 years ago only to find that after a house and 2 children, she was no where left to be found”. And her children, “My son and daughter had no idea that a fabulous, sexy and model-like mother ever existed”. So that’s enough for any women to get serious!
So how did she do it? She first started off with an electronic body analysis. This analysis determines your resting metabolic rate, your target weight for your age and height and the amount of protein needed to maintain a healthy structure and eliminate an unhealthy amount of body fat. To get the ball rolling, here’s a sample of Antoinette’s daily meal plan. In addition, she participated in the President’s Challenge “Active Lifestyle” program by walking for 30 minutes 3-5 days per week along with a little house work.
GREAT HEALTH TIPS: SET A GOAL BASED ON LIVING A HEALTHY LIFESTYLE NOT SOLELY ON WEIGHT LOSS, HAVE 3 MEALS AND SNACK IN BETWEEN TO CONTROL HUNGER, FRUIT IN THE AM, GET ENOUGH REST, EAT A BALANCE OF VEGETABLE AND ANIMAL PROTEIN THROUGHOUT THE DAY (VEGETABLE PROTEIN IS EASIER TO DIGEST), DRINK ENOUGH WATER TO FLUSH YOUR SYSTEM DAILY, LOVE YOURSELF AND THE BODY YOU’RE IN!
Breakfast – 373 calories
2 scrambled eggs
1 piece of whole wheat toast
1 tablespoon of low sugar jelly
4 ounces of soy milk
½ banana
10 ounces of water
AM Snack – 100 calories
1 serving or ½ serving protein snack
1 serving of carrots
10 ounces of water
Lunch 250 calories
8 ounces of soy milk
2 scoops of highest quality nutritional powder
½ banana
10 ounces of water
PM Snack – 100 calories
½ serving of protein snack
1 serving of vegetable or fruit
10 ounces of water
DINNER – 460 calories
1 serving of animal protein
1 yam or sweet potatoe
1 large salad with red leaf lettuce
½ serving of walnuts
½ serving of favorite salad dressing
4 ounces of juice topped off with seltzer water
10 ounces of water
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Join the President's Challenge in 2008 and Reach Your Fitness Goals!
By CC Minton
How many times have you set fitness goals only to find that life just gets in the way. Your intentions of working out at the gym on a regular basis, using that lonely treadmill that sits in the basement or just simply walking daily with a friend becomes a blur as you've lost your momentum after only a few weeks?
In 1956, President Dwight D. Eisenhower established the President's Council on Physical Fitness and Sports (PCPFS). In 2006, the PCPFS celebrated its 50th year anniversary. By joining the President's Challenge, you can become a part of history in 2008. So you may be wondering - what is the President's Challenge?
The President’s Challenge is a program that encourages all Americans to stay active daily. More specifically, the Active Lifestyle program shows you how to make a commitment to staying active and sticking to it. The program helps you set realistic goals to encourage a lifetime of physical fitness. The rules are simple.
1. Choose an activity (An aerobics class, 10,000 measured pedometer steps or even doing chores around the house all count).
2. Get active (Just 30 minutes of activity 5 days per week for a total of 6 weeks for adults. You can take up to 8 weeks to complete the program).
3. Track your activity (Log your activity time in amounts as short as 5 minutes. Accumulating your activities in periods of 10 minutes or more is even better).
4. Earn your reward (Stick with the program and in a little over a month you'll earn your reward).
So join the challenge for a life-changing opportunity. For more information go to www.presidentschallenge.com. To join a group in your area, sign-up and join Group: FitnessForLifestyle.
