The Challenge

Here it is, pilfered off of Stacy Julian's blog. The challenge. Complete with nutritional and exercise guidelines not to mention "feel good" changes for your life (this is the spirit part of the whole mind, body, spirit must all be in balance part of the challenge.)

I used these guidelines last Summer for a month and truly did feel they were a help to me in every way. My clothes fit better, my muscles were stronger, my spirit was happier and my self discipline was strong (that is the mind part of the challenge, to develop discipline over self is a process which takes decision and intelligence...)

So-want to join me? How bout for the month of October? We can do it, can't we? Just for a month to start, then we'll see how we are doing come Halloween. Oh, and the best part of the plan; you take a day off of it once a week so you don't even have to miss all the Halloween goodies you like to enjoy, you just have to plan to enjoy them on your free day!

Summary
The idea is to love yourself just the way you are, but commit to becoming a better version of you, by throwing out anything (like a scale) that sends messages of guilt to your brain. Decide instead to fill your mental bucket with good, uplifting and motivational stuff.

20 Components, First five are a must:

1. Throw away or hide your scale.
2. Purchase, check out or borrow a good book to read from everyday. This could be a book either about realistic exercise or healthy eating/recipes. This could also be some other kind of “self-help” book (on creativity, relationships, goals, etc.)
3. Get at least seven hours of sleep six nights a week!
4. Replace negative self-talk with positive affirmations
5. Refuse to gossip or add negativity to any conversation (walk away or change the subject if it is spoken to you)

Exercise component:
Summary
Six days a week, twice a day. If you are doing aerobic/strength training in the a.m., then you walk in the afternoon/evening. If you are exercising in the evening, then you start each day with a brisk “fresh air” walk. Take one rest day each week.

6. 30 minutes of sustained aerobic exercise 3-4 times per week.
7. 20 to 30 minutes of strength training exercise 2-3 times per week.
8. 15 minute walk (outside) every single day, opposite your exercise.

Nutrition Component:
Food Summary
Six days a week, eat 5 to 6 portion-controlled meals a day. Three of these meals must be eaten sitting down and eaten slow enough to savor each food. DO NOT COUNT CALORIES.

9. Drink 12 to 16 oz of water upon rising.
10. Eat breakfast by 8:00 every day.
11. Correct issues with portion control. In other words, don’t eat too much!
12. Eat 3 fresh, unadulterated servings of fruit/vegetables daily.
13. Do not eat refined sugar (dessert/candy) six days a week.
14. One or less caffeinated/diet drink per day.
15. No fast food (Subway is OK)
16. Eat at least two healthy snacks each day.
17. No eating after 7:00 Monday through Thursday
18. Shop the perimeter of the grocery store for at least 80% of your budget/food
19. Participate in a FREE day, once a week. Eat whatever you want, however you want, in any portion you want and as often as you want!!
20. Drink a total of at least 3 glasses of water between meals each day.


Ok, that pretty much does it and I am in 100% -- how about you?
Please don’t feel you have to accept this entire challenge, if you don’t need to. But, take a good close look at your energy and outlook and then examine how you are spending your time and what you are prioritizing each day, then join in!