a moment to refocusonlife

Hi Everyone!

Happy Tuesday! Can you believe that tomorrow is already hump day?

Our goals are so important to success. One thing I’ve learned recently is that a goal needs to be SMART.

Specific

Measurable

Attainable

Realistic

Time

So, if your goal is to lose weight, you can’t just say, “I want to lose weight”. In order for it to be a success, you need to be smart about it and set a specific, measurable, attainable, realistic, and time-based goal. A better example would be, “I want to lose 10 pounds by August 30, 2013.”

That goal is:

Specific: It gives an exact number of pounds.

Measurable: It’s easy to measure 10 pounds on the scale!

Attainable: The goal setter has 3 months to lose the 10 pounds, that’s 12 weeks and a good average is 1 to 2 pounds per week.

Realistic: Anyone can lose weight in 3 months if they set their mind to it!

Time-based: The goal is to be completed by August 30, 2013.

So, the next time you set your goals, and every successful person needs them, make sure you’re being SMART!

My new goal, “to get thru the next 3 days of work with as little pain as possible by Friday, 5/31/2013.”

See y’all on the other side! 

a moment to refocusonlife

Happy Sunny (now) Monday!

I hope that each of you had a wonderful weekend!

Something I’ve heard several times in the course of my journey is, “resistance equals rebellion”. I couldn’t tell from whom I heard that wonderful quote, but I’ve kind of made it a mantra of my life!

The Cookie Monster! 

Friday night, Mark and I had decided to walk to get some Frozen Yogurt. I, of course, was going to grab a “no sugar added” variety and top it with fresh fruit…but after getting somewhat lost and dealing with an iPhone that wasn’t showing us the way, we decided to return to our hotel. Still having a sweet tooth, we decided to stop in the hotel restaurant for a dessert. After all, we had ordered one dinner and split it between the two of us (we saved money and calories baby!) Normally, I would shy away from a sugar-laden cookie and ice cream topped with chocolate and whipped cream especially given it was 10:30pm at night! But, we decided that to resist was futile. We both wanted it, so we split it between us. It hit the spot. And, by having a little bit of something like that on occasion, we aren’t depriving ourselves of anything. “Resistance equals rebellion”…in the long run, trying to always avoid things like a cookie dessert isn’t sustainable. So, have a little, don’t deprive yourself, and you’ll be a lot more successful!

Have a great week! Remember, refocusonlife, slow down, and enjoy the little things

a moment to refocusonlife

Hi Everyone! I’m a day late, but better late than never, right?

I read a very good list this morning that I think everyone should see! Good stuff I found at www.marcandangel.com. Seven behaviors to stop tolerating from others (each one has a description at the website; I’ll just post the items):  

1)      Bullying.

2)      Physical abuse.

3)      Supporting hatred.

4)      Negativity.

5)      Lies.

6)      Disparaging remarks about your potential.

7)      Attempts to decide for you.

As I read that list, I thought, “sure, I don’t want to accept any of those behaviors from others, but likewise, I should definitely not be exhibiting any of those behaviors.”

For me, many of them are easy, but there are a few traps on that list that I might catch myself doing, like being negative. I try to remain as positive as possible, but stress and seeing some of the other behaviors in people around me will bring me from positive to negative in a heartbeat. We should all just be a little more mindful about our interactions with others. After all, the people that surround us help us get thru this funny thing called life!

Have a wonderful week y’all!

Chicken McCalories!

Nuts and bolts. I've said previously that I would share more nuts and bolts at the request of others. So, today, you're getting some nuts and bolts reality! What do I put in my mouth every day? Are you sure you want to know?

As Morgan Spurlock so graciously put it, here's a glimpse of a typical "Supersize Me" meal from the past:

• Double Cheeseburger (appetizer): 440 Calories
• 20 piece Chicken McNugget: 940 Calories
• Large French Fries: 500 Calories
• Large Diet Coke (to save calories): 0 Calories
• 10 Ketchup Packets: 100 Calories (10 each)
• 3 Sweet & Sour Packets: 150 Calories (50 each)

Downsize Me Lunch

Supersize Me Meal Total: 2130 Calories

Lunch on Wednesday, May 8, 2013 of Chicken Nostimon at Pomodoro's Greek & Italian Cafe : 

• 6 oz. Grilled Chicken Breast: 180 Calories
• Beurre Blanc Sauce: 43 Calories
• Soft Goat Cheese Crumble: 76 Calories
• Kalamata Olives: 18 Calories
• Sundried Tomatoes: 10 Calories
• Roasted Vegetables: 60 Calories
• Water with Lemon Slice: 0 Calories

Chicken Nostimon: 387 Calories (pictured)

Yesterday, Mark asked me to help him complete his food journal (we use Livestrong.com to track foods) and I stumbled across the McDonald's nutrition information -- giving me the idea for this blog. I would have never guessed some of the caloric numbers from the menu. Shocking. But, really? Was I really shocked? Absolutely not.

I can certainly understand why I was a super-sized version of myself eating 2130 calories for one meal! An average day over the past year for me has been around 1600 calories.

Funny thing is, as bad as I crave French Fries, I don't actually miss the junk I used to eat from McDonald's. I heard someone say today, "there is no such thing as junk food. You have food and you have junk." I think I'll stick to food thank you!

a moment to refocusonlife

Happy Monday!

The sun is shining a little bit this morning…so we can all run out and catch a few rays in between the rain!

Planning equals success. Whether it’s an event you’re organizing, a meeting, a public speech, a class you’re taking, or something as simple as dinner, planning oftentimes makes the difference between success and failure. During my journey (and because time thru the week is limited), Mark and I have been planning our meals for the week on Sunday mornings. Then I prepare the grocery list and head off to go shopping. Knowing exactly what we’re going to be eating throughout the week has helped us to make better, healthier choices.

Give it a try. What can a little planning hurt?