Congratulations...
You have made it to the half-way mark of the challenge!
Team stats
will be reported with next week's announcement once mid-challenge weigh-ins are complete. Is your team in the lead??? (steve@265andfalling note ---- no,
we're not even close...d'oh!)
On average, associates are
losing 1.6 lbs per week – this is good, steady, healthy weight loss. Way to
go... let's keep going!!!
"The best inspiration is not to outdo others, but to outdo
ourselves."
Just a few more weeks to go
with Team Lean Challenge – not where
you hoped you would be?
Don't give up!
With just a few weeks
remaining in the challenge and the holidays upon us, now is the best time to rejuvenate your efforts.
Remember the Basics
What is Weight Gain All
About?
People gain weight when they consume more
calories than they burn. You will start to lose weight when you shift this
balance -- burning more calories than you consume.
Suggestion: Aim to lose about a half pound to 2 pounds per
week. A pound of body weight is equivalent to 3,500 calories. To lose half a
pound a week, you need to burn 1,750 more calories than you consume each week,
or 250 calories per day. To lose one pound per week, you need to burn 3,500
more calories than you consume each week, or 500 calories per day. Remember,
this can be done with a combination of reducing caloric intake and increasing
calories burned. For example, eating 250
less calories each day AND burning 250 more calories each day can help you
reach your goal of losing one pound per week.
Exercise is essential
The CDC recommends adults
get a MINIMUM of 30 minutes of moderate-intensity (such as brisk
walking) physical activity per day, most days of the week OR a minimum of
20 minutes of vigorous-intensity (such as running or jogging) physical activity
3 days a week. Additionally adults should do resistance, strength-building and
weight -bearing activities two days a week
with a goal of completing 6-8 strength training exercises, with 8-12
repetitions per exercise.
Suggestion: To move toward a healthier weight and prevent weight
gain, aim for about 60 minutes of
moderate to vigorous intensity physical activity on most days.
Overcome
Setbacks
We've all hit
that bump in the road, the setback, the problem. What sets people apart is how
they react to that bump. Are you one to spin out of control, in despair? Or do
you grab a hold of that wheel and steer yourself straight? Keep in mind that a
setback is only temporary and greater things lay ahead. So how can you react
when something doesn't turn out as you've expected?
First, be objective.
Step back and look at the situation. Take responsibility where it is due, but
don't place blame on others. Is your setback really that significant, or will
it just require a little extra exertion on your part? Come to terms with it and
then start planning your next move. Ask
for help. Don't be afraid or ashamed to do this.
Oftentimes, people are more than willing to give you support and advice, maybe
even after being in a similar situation. You don't have to be perfect; after
all, nobody else is.
Bounce back. Reevaluate the goals you should have set
for yourself at the beginning and retool them as necessary. Goals should be realistic
and specific, but that doesn't mean they can't be flexible and are allowed for
minor impediments. Instead of looking at your obstacle as a disaster or
failure, view it with success. Concentrate on how great it will feel after it
is finally done, after you have put your all into it. Instead of focusing on a
possible unsatisfactory performance one single time, take a moment to sit back
and reward yourself for all that you have accomplished.
Above all, don't live with regrets.
Approach life with perseverance and dedication to the things
that matter most to you. Success is never easy. It remains up to you whether you will give up, or fight through
the tough battles to earn whatever it is you want.
Keep reaching for your
goals and you will achieve them. One minor setback is nothing if you really want something and
are willing to work for it.
Courtesy of bhsonline.com