The Jasper, Pickens County Challenge of Fall 2009-Are You Ready To Lose Some Weight?

The Jasper, Pickens County Challenge!

I want to get together with at least 15 ‘motivated’ people from Pickens County who want to lose weight and get in shape. We are going to ‘mastermind’ together and lose weight together. Not anything fast…no, nice and slow and get that weight off and keep it off!

But I am looking for 15 people who are willing to take the challenge and work together, and lose together. So if you are interested…send me your name and why you want to lose weight. You must tell me why you want to lose weight in 100 words or more…What you say to me will tell me if you are truly interested in losing. There are big rewards if you are chosen, because only 15 will be chosen…are you the one?

Send your email to beth@getfitjasper.com, you’ll be glad that you did!

~ do you want to Get Fit! I can’t wait to get your email!

The Final Choosing is August 15th -

Will You Be One Of the 15?

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Good Tips to Live By~

Tips Courtesy of Rob Nevins

Keep a food journal. Write down what you eat, when you eat it, and most importantly, what feelings seem to drive your “hunger.”

The opposite of exercise is innercise — taking a look inside and working on your emotional and spiritual health.

You can find humor in the midst of stress. This is when you really need it and when your sense of humor seems to abandon you.

Say “thank you” after a compliment instead of your natural reaction to discount it. Remember if someone were to give you a gift you would say “thank you.” Be gracious, accept the compliment, and take it in.

Make every effort to exercise regularly (using an exercise program approved by your physician). Regular exercise can help to better control your blood sugar levels. Read more

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Berry-Flaxseed Smoothie

Serves 2 - Serving size: 1 cup

-2 tablespoons of whole flaxseeds

-1/2 cup orange juice

-1/2 cup nonfast vanilla yogurt (I used vanilla bean)

-1 cup mixed berries or blueberries (I used strawberries and blueberries)

-1 small banana, sliced

-1/2 cup ice

Place the flaxseeds in a dry blender, cover and blend until ground into a fine powder. Add the orange juice, yogurt, berries, banana, and ice. Cover and blend until smooth and creamy.

Per Serving: 200 calories, 5 g total fat, 0 g saturated fat, 1 mg cholesterol, 33 mg sodium, 36 g carbohydrates, 7 g fiber, 5 g protein.

Berry Good Protection

Berries are among nature’s richest source of antioxidants. These disease fighters neutralize the effects of molecules know as free radicals that attach and damage healthy cells. People who eat plenty of antioxidant-rich foods seem to lower their risk of heat attacks, cancer and various chronic diseases - not to mention wrinkles! Read more

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Day 8 - July 20, 2009

This is my 8th day of my 21-Day Makeover. Since Mondays are so very busy at our office, we have decided to work out this afternoon, after work. I feel that as long as I work out, morning or afternoon, I’m getting the needed exercises. Sometimes working out in the afternoon works better - less stressful. When I work out in the morning, I feel rushed toward the end of my workout, like I have to get finished to get ready for the work day and I really like to be able to complete my workout with less stress (maybe I should get up a little earlier…not!)

My weight for the beginning of the 2nd week was 160. That was a little more than 2 pounds for the 1st week weight loss. You know, I wished it had of been more, but I didn’t gain the weight all at once, so I shouldn’t expect to lose the weight all at once. I kind of like the idea of losing a little at a time, I can truly feel it in my clothes, but that way, I know it is coming off and will stay off!

2+ pounds per week, to get to my goal of 140, will take less than 3 months. I can handle that!!!

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Day Nine - July 21, 2009

This is my 9th day of my 21-day makeover - Sometimes I think I hit that ‘plateau’ but you have to keep trying. If you slip off your schedule, don’t give up, get right back on the schedule and keep a positive attitude.

Here is one of my favorite arm exercises. The Tricep Pull Down. I used to work out years ago and then stopped. My arms seemed to have gotten ‘bigger’ and I noticed the ‘bye-byes’ or the ‘wings’ which are your triceps. Well, I wanted something that would work on them and I found the Tricep Pull Down to be the best! I do 3 sets of 20 every day that I work out. It is one of my favorite arm exercises and I know it is doing what its suppose to be doing…

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Tenth Day - July 22, 2009

My 10th Day of my 21-Day Makeover. My husband and I just finished a 1 hour upper body, lower body and ab crunches work out. I am bushed! We started with the Bench Press then on to the Seated Shoulder Press, Standing Tricep Push Down (my fav), French Press, Seated Calf Press, Seated Leg Press, Chest Fly and the Ab Crunch. We also did the Reverse Ab Crunch. This took a little over an hour but well worth it and although I feel bushed right now, I know I will feel better later on today!

If you are thinking of working an exercise plan, a key to success is to document your steps from the beginning…take ‘before’ pictures, ‘before’ measurements, do a body composition analysis (calculate your body fat), do self-assessment exercises (where you are and where you want to be…) and set your short and long term goals! Write them down and you will be successful.

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Eleventh Day - July 23, 2009

This is the 11th Day of my 21-Day Makeover

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Twelfth Day - July 24, 2009

Today is the 12th Day of my 21-Day Makeover

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13th Day - July 25, 2009

This is the 13th Day of my 21-Day Makeover

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14th Day - July 26, 2009

This is the end of the 2nd week of my 21-Day Makeover

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