"Have faith that every CHANGE you are making is bringing you closer to the mountaintop."
Week 3 goal - increasing lean muscle mass and decreasing body fat.
This is definitely my goal! I have now lost 26 lbs. I still have a few to go, but I am working hard on firming up, getting lean, and building muscle.
C.H.A.N.G.E. Strategies for week three -
Circulation - "By drinking your lemon water every day for the last two weeks, you've increased circulation in your GI tract and helped to detox your liver."
And I have also started doing the Pranayama breathing.
Activity - Remember "activity" is non exercise movement. I increased my activity 15 min every evening.
Here are some ideas for non-exercise activities -
Balance - stand on one foot while placing the other on your calf, then switch.
Dance - Play some music while cooking and dance right there in the kitchen while you are waiting for the water to boil. Or play a music video and dance to it.
Pace - I do this all the time!!!!! My hubby makes fun of me but I don't care. I pace while I am on the phone, I pace when I am waiting for him to get his shoes on, I pace while memorizing my Bible verse for the week, I pace while waiting for something in the microwave. Think of all the calories I am burning!
Park farther away than normal - This is a great one and one that me and my hubby are trying to do! I have a friend, Jen, who parks in the furthest spot in the lot! But seriously it is a smart thing to do.
Stretch - I have started doing about 10 min. of stretching every evening, and 5-10 min. stretching before and after running.
Nutrition - Well I was sick for two days this week so I did not make a new soup :-(
But I did make up a new healthy, vegetarian recipe and I added it at the end of this post.
General Health - Small stressors - Stress can make you eat - especially snacking.
Identify three small stressors in your daily life (not the big ones, just little things).
1. Getting my Bible study done. I belong to 2 Bible studies and both have a lot of "homework" sometimes it is stressful trying to fit it all in every week.
2. Cooking for the husband - I am a vegetarian, he is not. He is also a very picky eater, AND he is away for work off and on. At times I don't know when or if he will be home for dinner. It is very hard and stressful to plan.
3. Time - I have two PT jobs, two Bible studies, reading and doing book reviews, walking/running 3X a week, not to mention (cooking, cleaning, laundry, grocery shopping, and now the garden) trying to fit it all in is a big deal.
I am continuing my exercise class, walking/running 3X a week, stretching almost every night, using the exercise bike on days I don't walk or run.
Roasted brussel sprouts and noodles
1 -2 T - olive oil (depending on how much brussel sprouts you are making)
1 T - teriyaki sauce
A dribble - chili oil (This is HOTTTTT, but so good! Its one of my favorite new things to cook with!)
Set your oven to 425.
Put your oils and sauce in a large bowl and kind of mix them up with a fork.
Slice up your brussel sprouts.
Put cooked noodles on a plate and cover with roasted brussel sprouts! So yummy!!!! And so good for you!