Week 2 Challenge:

Exercise every single day AND shock your body.

This means...First of all, make time to exercise every day this week. You'll need to think ahead to plan in when you're going to exercise because it may seem you don't have time everyday. But for just this week folks, let's make time. That means, getting up before work to exercise, maybe exercising at lunch, making it a priority in the evening. You choose, whatever fits in your schedule. I just want you to do something every day.

The second piece of the challange: shock your body. This means, don't just do what you're used to doing. For example, Adge try doing some sprints after your walk with the girls. Ev, try out that treadmill for 45 min. after you lift weights. Mere and Brandon, play 3 sets. Mom, try some free weights while walking. Etc, etc, etc. Just do something your body is not used to, or you don't think under normal circumstances you would or could usually do it. This means either exercise, longer, harder, or just differently than usual.

It's time to arose our faculties team.

So, go, do, become one and all.

Totally Unsubstantiated Tips

To help folks prep for this health upswing, I thought I'd post a few tips I've found useful in my streaky "lifestyle change" episodes. Use them if you'd like, ignore them if you like.

• The dinner plate portions - 1/2 your plate should be vegetables and/or fruit, 1/4 should be lean meat, 1/4 could be some carb craving - red potatoes are a pretty good choice, the occasional roll, etc. Vegetables always take preparation which is why this doesn't happen frequently, but you won't see a change in your body without a change in the type of calories you're eating. Make this your rule when preparing for dinner. It will really change the amount of food you prepare of the lean meat and carbs.
• Fresh snacks - Don't buy crackers. Don't buy chips. Don't buy granola bars. Replace all your old snacks with preservatives with fresh snacks like fruit. In the summer this is a lot easier. You should be eating as many as 4 servings of fruit a day. Melon in the morning, grapes at lunch, apple for snack. Eat fruit as your snack.
• Protein in the AM - This is a tough one, but your metabolism will start burning a lot earlier in the day if you're able to have some protein for breakfast instead of just carbs. This can be tough though because you usually think of eggs as a good morning protein, but we don't always have time for that. A light string cheese is a great alternative with some fruit on the side. When you do have time for eggs, use the fake eggs.
• Don't eat beef - You should be able to count the number of burgers you have a year on 1 hand. Now, that could be tough, but it's what we should aim for. It's time to replace the red meat with the white meat. Or just anything lean. We're talking fish, chicken, turkey , even lean pork folks. You've just got to not even think of beef as an option, that's what I've had to do. You don't even look at the beef options on a menu. Tell yourself fish is good, fish is great and eventually it will be.
• Plan, plan, plan - This is not new and I know many of you are way better at this than me, but your chances of success increase as your time planning your meals increases. And people, that planning starts at the grocery list stage (this is what I'm very good at, not to brag). You've got to sit and brainstorm what is going to be okay for you to eat. You've got to plan for the ingredients of healthy dinner meals. You've got to brainstorm healthy snack ideas, healthy breakfast ideas, healthy lunch ideas. All before you go to the store. Then YOU STICK TO THE LIST. Blinders on, just you, your pen and list. Sometimes another member of the Winn household can tend to shop in a way that I'll categorize as a bit more impulsive. Impulse buys can reek havoc on a week of health - one package of cookies will hurt the whole week. Now, that doesn't mean impulse buys are a NEVER, I'd just suggest when you're needing an impulse buy, make it something that is a single serving for each person in the house.
• And whatever you do, DON'T DRINK YOUR CALORIES. A challenge later on will be to write down everything you eat with the associated calories. You'll see how quickly the calories add up, especially when it comes to what you drink. You've only got so many calories a day and to use them on grape juice (140 cal for 8 oz) or heaven forbid liquid satan (pop), takes precious calories that I'm positive you'd rather use on food. I'd say that pretty much milk is the only caloric drink that is deserving of taking those calories. And I'd always suggest skim milk. It is one of the easiest ways to cut calories from your diet...I'm sure you'll make the change soon enough Dad:)

Well, there are a few tips to get you ready for Monday. Hope they are helpful and that we can all actually follow them. If anyone is really doing this hard core (and as I'm sure Adge, Steve, and Trevor can all attest to) you'll see and feel the most significant changes through making changes in your diet.

EatingWell Newsletters

For anyone interested, I signed up for the EatingWell free newsletters and I've quite enjoyed them. They either send new recipes to try or tips on cooking healthier.

Here's the link....

http://eatingwell.com/newsletters/

The Carlile Round-up is Coming....

Yes, that's right folks. We'll all be smelling the sweet scent of Goody's in just a matter of weeks, just 8 weeks in fact.

(yes, the picture is really the inside of Goody's...MMmmm)

BUT....

...let's be frank, a few of us have been talking and feel like we are starting to turn into goodies - that thick peanutbutter fudge, squishy green and white frogs, oh so soft roasted marshmellow jelly bellies, or just flat out gooey carmel corn.

Thus, for all those interested participants, we're going to go on a "Feel Great in Only 8" program - it's only 8 weeks before we step in that grand ol' shop named Goody's. This is a program for not only those that would like to lose weight, but all those who just want to try and improve their health....so basically I'm saying everyone in the family should enroll. Ja?

Some may wonder what the "Feel Great in Only 8" program is, and I'm here to tell you. Well, kind of. I've got some ideas, I've talked to others who have ideas about stuff, so we're just going to start with those ideas and then take any as they come and keep working to improve our health for just a short 8 weeks!

Everyone who wants to participate must do the following 2 things:


1. Report a single health statistic every Monday. For most, this will likely be weight lost. For others, this could be weight gained, blood pressure dropped, # of times you brushed your teeth, # of times you exercised, whatever you'd like really. This is purely so we all feel some level of accountability. Just drop me an email each Monday and we'll figure out some tasteful method of reporting.

2. Agree to follow the weekly challenges. To assist in improving our health statistics, we will have weekly challenges. The weekly challenges will be posted on the blog the Friday before (challenge beginning the next Monday). Thus, if you need to get anything or prepare for it, you will have time over the weekend. I will be accepting any suggestions for challenges, but until I receive some they'll be whatever I want them to be:) (The weekly challenges will be posted on the side of the blog, week's 1 is already posted).

In closing, to pledge your participation to the "Feel Great in Only 8" program you must leave a comment that consists of your own personal mission statement for the eight week program.

So folks, let's get motivated! We're only talking 8 weeks folks. 8 measley weeks. So let's work hard for just 56 days!!!

Ps. I will be giving all of you editor access if you would ever like to treat us with tips you have, great recipes, or just for a good laugh.