hotsparkmama

Support for health & wellness

New Year New You 24 Day Challenge / Max Phase / Day 17

on January 21, 2015

…AGAIN…I apologize for not doing this soon, but as usual I have a great excuse 😉

(First one is this silly Chrome Notebook I work on has a way of NOT helping when I manage to highlight and delete everything I just spent the last 20 mins working on…all in the click of one wrong button. Problem is I DON’T know WHAT I’m doing to make that happen) :/ Yesterday, I believe turned out to be the longest day of my life and I tracked a lot of miles…road miles…driving…not walking for exercise haha My kids go to school 40 minutes (S) of where we live so I have to basicially devote an hour and half each way every day for that. Yesterday after dropping off I had to drive an additional 35 mins (N) to my husband’s office from which we ventured another 2 hours (N) for an appointment. I returned back to school just in time for a game my son didn’t even get to play in (bad grades) but was then informed he had to stay for ALL FOUR GAMES b/c he plays in the pep band 😦 Five hours I sat on those hard bleachers…so tired and exhausted I wanted to cry. Worst part was I had to eat concessions (bleck) which consisted of a tastleless “fried” chicken sandwich w/ a slice of cold cheese, hard tomato and sliver of lettuce, I was so hungry I only removed half the bread! Meanwhile my salmon was home becoming encrusted in the crockpot (it’ll take me forever to get that thing clean)

I’ve got so much catching up to do today this will have to be a simple plan…

Day 17 / Max Phase
Spark + Before breakfast pack (+Catalyst +Thermoplus opt)
BREAKFAST: Meal Replacement Shake (Chocolate w/ frozen strawberry)
**I TAKE BOTH OF MY “WITH MEAL” PACKS AT BREAKFAST (But you can split them between two meals or both at either)
SNACK: Apple w/ peanut butter and handful of almonds
**30 MINS BEFORE LUNCH CONSUME YOUR LAST PACK
LUNCH: Lettuce wraps w/ tuna and rice crackers
SNACK: 2/Hard-boiled eggs and handful of grapes
DINNER: Pita Delite Camille Salad w/ grilled chicken
**IF YOU HAVE OMEGAS LEFT YOU CAN TAKE 2 W/ DINNER but this is not a must

You see how “life” takes over and it can at times be frustrating when things don’t go as planned but we have to remember we’re not perfect and just roll w/ the punches. Don’t get discouraged, keep on keeping on in the right direction. So you “fall”, so what, get up and try again, never give up! Every time you have a “fail” on your health journey remember you have two choices: to keep going backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want. What you want is to be healthy for your family, to live a longer, fuller life! Going backwards too many days at a time will cause your will power to go out the window and before long you’ll find yourself needing to start OVER! If that’s where you find yourself, so be it, but START OVER TODAY, don’t wait for tomorrow!
When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.
1. Try a short workout. Even five minutes is better than nothing.
2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.
3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right!
4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!
5. Look for motivation in others. Seeing how they overcome similar struggles and obstacles can be a great source of motivation.
6. Track your food today. No matter how it adds up, you’ll learn from it.
8. Share your goals with a friend, you’ll be more accountable.
9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!
10. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement. Remember that’s what I’m here for when you feel there’s “nobody”.
11. Take a walk. Don’t worry about how long or far you go—just get out there!
12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there. I’m currently working on a Vision Board 🙂
13. Go shopping for some healthy foods. .
14. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.
15. Ride your bike. Even a leisurely ride has benefits for your body and mind.
16. Work in the yard. Gardening and yard work is a great way to add activity to your day. Ok, so maybe we’ll save this one for Spring but we have had a couple of beautiful days in NC lately 😉
17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.
18. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.
19. Re-start your dietary program. Sometimes it’s easier to get back on track when you have a clean slate.
20. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.
21. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.
22. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.
23. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.

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