NEW BLACK LONG SLEEVE T-SHIRTS
The 4th Annual Zach Trak t-shirts will be black long sleeve with a full-color logo on the front. Late registration ends January 4th at midnight. Don’t forget to sign up your kids for The Fastest Kid in Town Race that same morning, right before the Zach Trak starts. Ages 4-5, 6-7, 8-9 and 10-11 for the 1K, ages 12-13, 14-15, and 16-17 for the 2K. FKTR participants get a white t-shirt and winners get a great blue and white hat saying “I’m the Fastest Kid in Town!” SATURDAY JANUARY 5TH AT 9 AM Go to www.Race360.com to register.
You’ll enjoy great food from Stella Vita, fantastic music, and thousands of dollars worth of door prizes and finisher prizes for all age categories.
10 lbs lost via text
Sounds crazy, huh? Well, even if you move away from AlamoShape we can still help you with exercise suggestions and more importantly, nutrition help through our AlamoCafe. Please read below for Amanda Dobler’s results. Amanda is the SuperShape member who recently had a baby. Just a few weeks after her baby was born her husband was diagnosed with brain cancer. Things happened very quickly and they moved back to Baton Rouge to be closer to family but we really felt Amanda needed the support of her AlamoShape family back here, too. She agreed to try the 8-pound challenge from afar and was able to lose 10 pounds with Dena as her coach. It was a really stressful time for her but knowing that she was still part of things back here helped. Mike has since undergone chemotherapy by the way and they are waiting on test results this week. Please consider sending positive thoughts to this wonderful family.
NOVEMBER 8-POUND CHALLENGE CHARLOTTE’S TEAM
MARY B: Total weight lost for the challenge: 7.4lbs; Weight lost for the week 2lbs. Average daily Cardio calories burned 645 ; Average daily Calories eaten 1090; Average daily grams of Protein 79, Average daily grams of Fat 26, Average daily grams of Fiber 37. After completing 2 months of the 8lb. challenge I have lost 19lbs. It has been a good change in lifestyle. I have learned to watch what I eat, eat in moderation and efficiently burn the calories that I eat through proper exercise. I plan on continuing this lifestyle. It is a great program and I challenge everyone to try it. Thank you Charlotte for your encouragement and help.
KENDRA E: Total weight lost for the challenge: 15.8 lbs. Weight lost for the week: 3.6 lbs. Average daily Cardio calories burned: 433 Average daily Calories eaten: 1372, Average daily grams of Protein: 97, Average daily grams of Fat: 41, Average daily grams of Fiber: 27 Reflection: This week was good. Had a day where I had too much fat in my foods. But it was much better than I did during the week of Thanksgiving. Ready for another month of the 8 lb. challenge!
DENA’S TEAM
AMANDA: 10 lbs lost, 3 inches in waist, 2.5 inches at navel, 2 inches at hips. Thank you so much for allowing me to do this, this month. Dena is amazing and such a great coach. I know that had I had more access to a gym, I'd have much bigger results, but I feel great in what I was able to do in just 4 weeks. It's given me the confidence to know that I can do this. You're amazing and I really appreciate this opportunity. Thank you so much for everything.
SHARON: Total weight lost for the challenge to date 4.8lbs; Average daily Cardio calories burned 153; Calories eaten 965; Protein 73; Fat 25; Fiber 20. Well, I am sick and have been for over a week, working out was difficult to say the least and did not help me end the challenge with a better result than what I wanted but I am still very happy. My eating habits were most excellent this week, but my workouts are very slim due to the sickness and not going to workouts at all. Besides being on numerous medicines this week my diet was lite because appetite was difficult to keep up when you can't breathe. :-) My overall reflection for the past month is that I didn't lose 8lbs, but I did lose 3.8lbs of fat and 3 3/4 inches; meaning I can fit into my skinny jeans, but my baggies are still more comfortable. I am very happy with my results since being laid up with a bum foot the beginning of the month and sick this last week. As well as losing fat I have gained some muscle. I still have goals to meet, more weight to lose, and more muscles to tone. Thank you to Dena for helping me with my diet; it makes a huge difference on being successful with workouts as well as losing the unwanted weight. I will continue into December with the same frame of mind on eating right and my workouts to get to where I want to be which is at least another 8lbs. See you all at the gym and definitely take advantage of the Alamo Shape Cafe ladies as Dena truly did help me with my goals.
15 Holiday Treats from Food & Wine
(AlamoShape note: Sometimes a little bit of something decadent is much more satisfying, and fewer calories, than a lot of something low-fat.)
Bittersweet-Chocolate Bark with Candied Orange Peels From Food & Wine
http://www.delish.com/entertaining-ideas/holidays/christmas/holiday-treats
In this smart recipe, Grace Parisi boils orange peels in water, simmers them in sugar syrup, and coats them in sugar. Then she tosses them with pistachios and spreads them over chocolate for a divine bark.
Yields: 1 1/2 pounds
Total Time: 2 hr
Ingredients: Peels from 2 navel oranges, washed
3 1/2 cup(s) sugar
1/4 cup(s) light corn syrup
1 pound(s) bittersweet chocolate (preferably 66%), chopped
1/2 cup(s) unsalted roasted pistachios (2 1/2 ounces)
Directions Using a sharp knife, remove the bitter white pith from the orange peels so they are about 1/8-inch thick; cut the peels into 1/4-inch-wide strips. Transfer the peels to a saucepan filled with cold water; bring to a boil and boil the peels for 7 minutes. Drain. Repeat with fresh water, until the orange peels are tender, 15 minutes total. Drain. Rinse out the saucepan. Add 2 1/2 cups of the sugar, the corn syrup and 2 cups of water and bring to a boil, stirring until the sugar is dissolved. Add the orange peels and simmer over low heat until slightly translucent, about 30 minutes. Spread the remaining 1 cup of sugar in a pie plate. Using a slotted spoon, lift the candied peels from the syrup, letting the syrup drip back into the saucepan; transfer the peels to the pie plate. Toss the warm peels in the sugar to coat thoroughly. Let the peels cool completely in the sugar, tossing occasionally, about 30 minutes. Line a cookie sheet with parchment paper. In a double boiler set over a pot of simmering water, heat the bittersweet chocolate until two-thirds melted. Remove from the heat. Stir the chocolate with a rubber spatula until it is completely melted and registers about 90 degrees on an instant-read thermometer. Spread the warm chocolate on the parchment paper to a rough 9-by-13-inch rectangle. Working quickly, so the chocolate doesn't set, pick out the orange peels, reserving the sugar for another use. Scatter the orange peels and pistachios evenly over the melted chocolate; gently tap the cookie sheet on the work surface to flatten the chocolate and allow the toppings to sink in slightly. Refrigerate for about 15 minutes, just until firm. Cut or break the bark into 2-inch pieces and serve.
11 Best Mobile Apps to Run Faster and Smarter http://greatist.com/fitness/best-running-apps-faster-smarter/ (AlamoShape note: Here’s one example of the app selection from this article) Gone are the days of just lacing up sneakers and running the road. With today’s mobile apps, anyone can get a challenge each time they hit the pavement. Whether it’s a built-in GPS tracker, getting encouragement from friends, or running away from a horde of zombies, these 11 running apps have it all. Running has never been this easy — or this fun. Ghost Race Looking for an extra push to help reach a specific running goal? Pick a distance or pace you’d like to beat and then start training against your own worst enemy — yourself. This app lets users compare day-to-day performances and get audio cues alerting them of their (relative) progress. It’s a not-so-spooky way to break a tough PR.
Smoothie Bars: Deception and Misconceptions
The first time I’d experienced a gym with a smoothie bar, I really did think I was in heaven. You mean I can workout, shower, and get this healthy drink on my way out so I don’t feel hungry or have to rush home to cook a meal? Sign me up! According to Global Industry Analysts, Inc, juice and smoothie bars are estimated to become a $10 billion industry by 2015. The problem is the misconception that smoothies are healthy is leading many people to overindulgence. Some of them are cups with more sugar and calories than milkshakes from a drive-thru restaurant. While all smoothies are not created equal, be sure you know what you’re ordering before you waltz into one of these seemingly healthy eating establishments.
Sweetening Fruit?
Most smoothies start with the fruit. Fruit is sweet. But is it sweet enough? A quick glance at Smoothie King’s website reveals a not-so-healthy admission: “Many of our nutritional smoothies are sweetened with turbinado and honey. By making it skinny and leaving out the turbinado, you’ll save calories and carbs.” Really – there are 100 empty calories in almost every smoothie and I’m supposed to ask it be taken out to “make it skinny”? Okay, but what about calorie counts? A quick glance of their menu of 20 oz. offerings doesn’t include one smoothie that’s less than 200 calories – not even in the kid-size 12 oz serving. Wait, I lied, there’s one called The Gladiator, but its 180-calorie listing doesn’t factor in the two servings of fruit or juice you add to the drink to make it a smoothie. Getting the amount of a day’s worth of sugar in a 20 oz. cup is one thing, but the fact that they have even larger sizes of 32 oz. and 40 oz. is a bit sour.
Two Servings of What?
Hop on over to Jamba Juice and along with your smoothie, you get the option of a “boost.” Nice touch for those looking for protein or more vitamins and minerals than the fruit in the smoothie itself; which brings me to my next point. Other than fruit, what exactly is in the ingredient list of their “Classic” Smoothies? Sherbet or sorbet, like the kind you find in the ice cream aisle. Yes, juice and sherbet or sorbet is in every one of their “Classic” line of smoothies. So you know, sorbet and sherbet is typically fruit, sugar, and water or milk. Opt for the “All Fruit” Smoothies and the sorbet and sherbet are gone, but you’re still looking at “peach juice blend” or “pineapple juice blend” in the ingredients. While I do not know if these "blends" are fresh-squeezed, it’s safe to say that juice is not 'all fruit.'
Make Your Own
Both Jamba Juice and Smoothie King dub one or more of their smoothies as meal substitutes or replacements. So if you think of a smoothie as a snack, not a meal, make your own. Even at home, the calorie count of a smoothie can add up quickly with multiple servings of fruit, so use a measuring cup to control portion size. Half a banana offers the sweetness of sugar and adds that much desired softness. If you add yogurt, go for plain, not flavored, yogurt. Typically, flavored yogurt has added sugar. Adding extract instead, be it vanilla, almond, chocolate, or even coconut, adds flavor without empty calories. Be sure frozen fruit isn’t sweetened to save calories and keep ice cubes on hand if you’re blending fresh fruit to make it chilled. Adding a serving of protein powder is also an option, just be aware of the usual addition of 100+ calories from one serving. If you must add a liquid, and low-fat milk or water isn't desirable, think of unsweetened almond or hazelnut milk or even coconut water as an option.
Whether from a juice bar or a grocery store, your idea of a nutritious smoothie may only be a mirage. If you’re not making them yourself, or really controlling what the employees are putting in them at your favorite smoothie place, think of them as more of a treat rather than a daily nutritious meal. The fact that most won’t have a variety of whole fruit, vegetables, healthy fat and a lean protein is proof that it shouldn’t be replacing too many of your meals.
There are loads of races from El Paso to Albuquerque between November and September of next year. These are anything from 1 mile family fun run/walks to full marathons. Many of them take team entries and these races can help you achieve your goals be it distance, pace, or just to collect that t-shirt that comes in the registration packet! Of course one of the first big runs you can enter is our annual Zach Trak on January 7, 2012, supporting the disabled children of Zia Therapy. Look for Stella Vita and Daniel Park at this great event!
Worried about losing muscle mass as you shed weight? The solution may be to add more protein to your diet.
Women naturally lose muscle and strength as they age, more so than men. For older women who are on a diet, consuming more protein may help preserve muscle mass and foster a better muscle-to-fat body composition.
Protein Pick-Me-Up
In a recent study, 31 postmenopausal women were divided into two groups, with each group on a 1,400-calorie diet. One group consumed a powdered whey protein supplement twice a day, while the other group received a placebo containing carbohydrates. Everyone in the study was encouraged to do light exercise, such as walking and stretching. (Related: Use our handy tracker to get started on your own walking plan.)
Researchers assessed the women’s strength, balance, and ability to do physical tasks, such as getting up from a chair and lifting a book above shoulder height, before and after the study. Magnetic resonance imaging was used to gauge the muscle volume of each woman’s right thigh and to measure the amount of fat around the thigh and within the thigh muscle.
Thigh Masters
After 6 months, both groups had lost weight -- and strength. But the women consuming additional protein lost 3.9 percent more weight than the placebo group and gained 5.8 percent more thigh muscle. This led to better balance and improved task performance. (Related: Find out why it’s smart to have a little protein with every meal or snack.) How much protein should you eat? Calculate what you need.
Benefit; Strength training can make your RealAge 1 year younger. Take the RealAge Test!
References
The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women. Mojtahedi, Mina C. et al., Journal of Gerontology Medical Sciences, 2011 July 27. [Epub ahead of print]
Nuts
When you don’t have a lot of time and need to grab something quick on the go, a handful of nuts is a great option. Depending on the type of nut, you can actually have a good-sized snack, with appetite-curbing protein to boot! Like what? Try 14 almonds, 17 peanuts, or 25 pistachios. But skip macadamia nuts, each of which packs nearly 20 calories.
Peanut Butter and Celery Sticks
An oldie but goodie, this super delicious treat is actually pretty darn healthy too! A cup of celery only has 19 calories and two teaspoons of peanut butter has 64—plus it includes protein, which keeps you filling full longer. And don’t bother reaching for the low-fat stuff; it only has two less calories that regular peanut butter.
Carrots and Hummus
What do you get when you dip a cup’s worth of baby carrots (50 calories) into a couple tablespoons of hummus (50 calories)? A quick, satisfying, and absolutely wholesome treat. Since hummus is low in sugar and cholesterol-free, it’s a wonderful alternative to cheese or dip.
Fruit Salad
Whether you make your own or grab a ready-made fruit salad from the local grocer, you can’t go wrong with a snack straight from nature. To make your own fruit salad and stay under the 100 calorie mark, slice half a medium banana into round disks, cut half an apple into little wedges, grab five to six grapes, put them in a sealable container, and sprinkle with a little cinnamon.
Every time you hear yourself making some blanket statement like, "I'm very insecure“I need a lot of attention and reassurance," I'd suggest that you add these three words, "up until now." Every time you do that, you're making a break with the past. You're giving yourself permission to change. ~Anita Goldstein
What a great way to take charge of any aspect of your life....“up until now” can be the first words of the rest of your life. Stay positive about your nutrition and exercise efforts. One slip up doesn’t make for failure. It is just a chance to start again more intelligently. Try the tip below to drop 5 pounds in 8 weeks. Drop 50 lbs of junk off at our club anytime and we'll use it in our next fundraising yard sale. The last one netted $660 for future Mrs. NM Sarah Eldridge with 1/2 of that going to the Zumba for Zia Fundraiser!
Drop 5 Pounds in 8 Weeks by Sipping This From RealAge.com
Lose 5 pounds without even breaking a sweat? Research suggests that it may be possible -- if you drink green tea. In a small study of obese people who had metabolic syndrome, the participants lost over 5 pounds in just 8 weeks when they began drinking green tea daily. And they didn't even have to change their diets or exercise habits.
Easy on the Body
All it took was 4 cups of tea daily -- 2 in the morning and 2 later in the day -- to produce the modest weight loss benefit. And the tea drinkers not only dropped a few pounds, but also their bodies showed less evidence of oxidative stress. That's good news for people with weight issues, whose bodies tend to experience elevated levels of oxidative stress -- a fancy way of describing when the body is struggling to deal with more body-damaging free radicals than it can effectively manage. (Here's another way you can drink a hot beverage and minimize oxidative stress.)It's the Catechins
So what's the key to green tea's weight loss magic? It may be the catechins in the brew that elevate fat-fighting in the body -- particularly a catechin called epigallocatechin-3-gallate (EGCG), which is the most abundant in green tea. Makes green tea seem like a real body bargain when you consider that you can pick up a box of teabags at the grocery store and enjoy this brew for just pennies a serving. Here are a few more cheap and easy ways to do your body right:
- Eat more beans. Bean eaters tend to weigh almost 7 pounds less than people who skip legumes.
- Drink more water. Adding just 4 more cups of water to your day could boost weight loss.
- Choose the funny flick. A happy movie will cause you to snack less than if you watched the latest thriller instead.
- Skip the commercials. Commercials make people want to eat junk food -- because most commercials are about junk food.
SLOW METABOLISM, WHAT TO DO?
Here’s a link to an article by Jillian Michaels that talks about the reasons for slow metabolism. I’m not sure they are all legit with regard to metabolism, but they are all factual with regard to your better health in general. The very first one---get off your sofa!---is probably the most important of all, and secondly, the huge amount of processed foods we eat (your body doesn’t have to work hard to break down and store as fat a food that chemicals and food industry machines have already partially digested for you!) http://www.jillianmichaels.com/fitness-and-diet-tips/lagging-metabolism If the link doesn’t work just type in the address or copy and paste it into your browser bar.
ANOTHER NEW ZUMBA CLASS!!
Join Michelle this week for our new Thursday 1130 am Zumba class in the ballroom. In support of the Adult Services DayHab program at Zia Therapy Center AlamoShape will be offering this fantastic 30-minute Zumba session beginning Thursday, March 3rd. Stay for her 1205 Thursday class and more than double your calorie burn!
Bataan training is still underway. Please do not feel that you can't join in because you think its too late. Due to many requests RLG has been moved to Saturday at 7:30am meeting at AlamoShape effective immediately. Take advantage of this awesome winter weather. You're more likely to stick with a running program if you have a solid strategy and a good support system. Our RLG club can be that support system. Here are some tips to get you running-and keep you running.
1 Have a Goal
Whether you're looking to start running or finish a marathon, intelligent training can help you achieve your goals without injuries.
2 Start a training log
Keep track of distance and how you feel during and after your runs. You'll be surprised at how a few quick notes can tip you off to potential problems and help you plan for future success.
3 Hydrate Yourself
Sixty-four ounces. Two quarts. A half-gallon. Any way you measure it, try to drink at least eight 8 ounce glasses of water each day. Running is much easier when you're proactive about hydration.
4 Pace Yourself
A common training mistake is to run too much, too quickly. DO NOT increase your speed and distance at the same time. You won't completely improve in one area, and you will often feel frustrated and exhausted.
5 Choose The Cool Down
If time is a factor, choose the cool-down over the warm-up. Stretching your muscles after a run--when they're tight and full of blood--helps return them to their longer, resting state. This will help you avoid sore muscles.---Laura
Bring your husbands/boyfriends/sons/dads or even just another female friend to sweat it out at your favorite class or training session! This year we are making it almost a weeklong event before Valentines Day! Beginning with the Wednesday classes each member can bring a male (or any other) guest to their favorite classes from Wednesday through Sunday. To celebrate this event the first visit is free, after that, just $5 a visit. Its a great way for the guys in your life to see why you love our club so much! This also means FitGuy will have some gals or other guests in those sessions, too. You can bring a guest each time, but just one free class/session per new visitor.
Please, as with any other guest they must fill out a HH/Waiver form before starting class...you can get one at the club or download from www.alamoshape.com and have it ready before the class so you don’t miss any of it! Also, we do have a childcare policy online at this link: http://www.alamoshape.com/about-us/sign-up
Please do not bring more than one child at a time. For liability reasons we ask that you please respect our policy that no children (or adults) are allowed on our equipment at any time unless a trainer is present.
YARD SALE ITEMS WANTED
Bring in your items for us to sell on Saturday, February 19 from 7 am to 12 pm. The proceeds go to to the Zumba For Zia fundraiser coming up in April, as well as our favorite Mrs. NM-to-be, Sarah Eldridge. It will feel great to get rid of stuff that you don't want/need. Someone else can always use it! Bring your items to our ballroom anytime we have classes going on and just put it against the curtains near the tables or Sarah can pick it up for you. Sarah is also collecting vintage handbags and clothing items for a special part of the sale that will be really fun for you gals
The 17 Day Diet
What is The 17 Day Diet?
For those who like to know exactly what to do, there is The 17 Day Diet. The diet has been burning through the Internet ever since the start of the New Year when its creator, Dr. Mike Moreno, was “seen on TV” on Dr. Phil and The Doctors. The book jacket claims the diet is “a simple plan that targets both belly fat and visceral fat and produces fast results that last.” 'Belly fat' and 'fast', the magic words. Dr. Mike knows the right thing to say.
The 17 Day Diet Plan
Days 1 – 17 are to “Accelerate” on a low carbohydrate diet that provides around 1200 calories. Eat unlimited lean meat and no-starch vegetables, two fat-free plain yogurts and two low-sugar fruits, a bit of oil, green tea, and 64 ounces of water a day. Typical for any low carb diet, fat-burning and fluid loss is favored during those days.
Days 18 – 34 are to “Activate” by calorie cycling (aka calorie shifting or calorie zigzagging), which means that the daily calorie intake cycles and recycles from low to high over the course of several days. The goal is to trick the metabolism to prevent it from slowing down. Two servings of whole grains are added to the above to raise the average calorie intake to 1500 a day.
Days 35 – 51 are to “Achieve” good eating habits that last a lifetime. This phase is the same as “Activate” except that lean meat is no longer unlimited and more grains and fruit are added, along with an optional serving of alcohol and a 100-calorie snack. In other words, the low carb diet is 'Out' and a balanced low-calorie diet is 'In' sans the processed food.
Day 52 and on are to “Arrive” at a lifelong eating plan, which is a constant cycling through phases 1, 2 and 3 - until the weekends when you can splurge. But don’t binge, says Dr. Mike, and if you gain more than 5 pounds, return immediately to phase 2.
A Nutritional Critique
For many people, the beginning phase is too low in calories, and for everyone, it is too low in fiber. But a low carb vs. low fat diet is simply a matter of choice because research shows they both work if the calories are low. Dr. Mike says the diet is not for type 1 diabetics, or for teens, pregnant and lactating women, and sick people I might add. And it is prudent to take a multivitamin-mineral supplement during the first two phases.
And since I was quoted on Shine from Yahoo, I’ll share what I said about the rest.
Regarding calorie cycling:
"There is no scientific evidence to support the efficacy of calorie cycling or its effect on metabolism,” says Mary Hartley, RD, MPH, the director of nutrition at Calorie Count. "There is no harm in calorie cycling temporarily or indefinitely and the process happens naturally for most people, who don't eat or burn the same number of calories every day. But I am not in favor of focusing on any process that takes you away from attending to the lifestyle changes that you need to make and practice for permanent weight control."
Regarding 'tricking' the metabolism:
"A few specific foods and beverages have been shown to boost metabolism in research studies. They are hot red pepper (capsaicin), grapefruit, green tea, coffee and other caffeinated foods, and even water. But keep in mind that the increased metabolism these foods provide is too small to really be meaningful," Hartley says in the article "How You Can Control Your Metabolism" at DietsInReview.com.
Regarding splurging on the weekends:
"Bad idea," says Hartley. "Wild weekends can reverse the progress you make during the week. Ultimately, you’ll feel like you are working hard but not getting anywhere. For example, if you created a 3500 calorie deficit by dieting and exercising Monday through Friday, you could easily undo it by eating and drinking 1750 extra calories for two days. Also, note that successful dieters change their mindsets so they want to eat healthy most of the time."
A Psychological Diversion?
Many people enjoy following a 'diet' for awhile. Like a trip to a spa, it can feel energizing and may renew a commitment to eating clean. And who can argue with clean eating: lots of water, no processed foods, no sugar, solid fats, or booze? Dr. Mike has meal plans and recipes and a 17-minute exercise CD all for $29.00 - and even home delivered meals for an additional fee.
But The 17 Day Diet doesn’t touch the day-to-day behavioral issues tantamount to effective change. It might be an interesting diversion for those with only 5 pounds to lose, but when more loss is needed, the diversion could keep you from figuring out a plan that works over the course of a lifetime for YOU
www.alamoshape.com
"It's never too late to be who you might have been." ---George Eliot
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Starbucks Zucchini Walnut Muffin vs. |
Starbucks Apple Bran Muffin |
(Go to www.sparkpeople.com for more great food showdowns!)
Fences in your Mind
I've watched the movie Chicken Run at least a half-dozen times. Just beneath the surface of its simplistic look and story line lie a number of wonderful messages told through the eyes of a bunch of Claymation chickens trying to break out of their chicken-wire world to escape their fate at the chopping block. Their freedom leader, a feisty little hen named Ginger, comments profoundly in one scene: "the fences are all in your mind." She reminds her fellow chickens (and us), that a bigger obstacle than the physical fences they're surrounded by are the mental fences that hold them captive.
It's been a good reminder for me on those occasions when I've been dealing my own mental fences...those created by self-doubt, uncertainty, fear. Can you relate? Where have you fenced yourself in mentally in recent days or weeks? Perhaps your mental fence is procrastination, a deadening habit that keeps you stuck. Maybe yours, like mine, is related to self-doubt, and the on-going internal noise it produces that keeps you immobilized. Perhaps yours is the belief that you don't deserve success, so you sabotage yourself to avoid having to find out how successful you could be. There are a million variations of the theme, but the result is still the same: we stay stuck like the chickens in the movie.One of the key questions in the Best Year Yet® program is: "How do I limit myself and how can I stop?" Those limitations are never external. They always live inside us. The antidote to being trapped by our mental fences is to create a compelling enough vision that, like Ginger and her flock of chicken friends, we're willing to resort to amazing measures to break out. The formula:
VISION + CONSISTENT ACTION = FREEDOM!
I challenge you to take some bold, even outrageous steps to break free of your mental fences. If it's procrastination, declare a "freedom day" and take action on everything you've been putting off: from cleaning your office to making phone calls or responding to emails you've avoided.
If it's self-doubt, sit down and write out everything you value and why it's important. Then challenge yourself to eliminate anything that doesn't absolutely reflect your values, or add something that is a profound statement of who you are.
FREEDOM IS JUST THE OTHER SIDE OF ACTION.
Recognize that your mental fences can only keep you stuck as long as you're looking at them. They can only contain you as long as you're not taking actions consistent with your vision. Go ahead, take the action you've avoided and leap into a future filled with possibilities. And remember, the fences are all in your mind!
www.alamoshape.com
"It's never too late to be who you might have been." --- George Eliot
Here is the best vanilla shake you will ever experience. The basics of my smoothy shake are:
Place all ingredients into a strong blender, let sit for 15 min to slightly thaw, then blend to the consistency of a shake.
Add other frozen fruits and blend as desired or enjoy as is.
* I peel ripe bananas and cut them into chunks then freeze in a plastic container. You cannot peel bananas that have been frozen in the skin. Ripe bananas are infinitely sweeter and you don't have to add sugar or honey to the shake.
Enjoy!