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SPRING FITNESS CHALLENGE: Week 3 Goals

Our theme this week is: INTENSITY.

Once again, I got up as the sun was rising this morning for my A.M. Power Walk. It felt great! It was chilly, but it’s definitely Springtime. Everything is budding & blooming. There are splashes of yellow, pink, & purple in the grass & on the trees. Such a lovely time of year.

As I walked, these colourful signs of life motivated me to give it my all. I thought of the incredible amount of energy that it takes for all of the flowers & the trees to bring forth their beauty. I remembered that that same energy exists within me. The same silent, invisible energy that pushes the petals open is the same energy that pushes the blood through my veins.

“…the spirit reveals itself to everyone with the same intensity and consistency, but only warriors are consistently attuned to such revelations.” —Carlos Castaneda

This thought inspired me and I pushed myself further and harder as I moved—tighten the core, swing the arms, squeeze the glutes. Just by observing nature and staying committed to my goals, I am bringing more INTENSITY into my personal FITNESS CHALLENGE this week. We’re nearly halfway through now. No matter what challenges we are facing, let’s make Week 3 the most intense, productive, and positive week yet!

Goals for the Week
The challenge this week is going to be to find new and exciting ways to keep our energy levels up and bring more intensity into our challenge. While this goal ties all of us together, we also have our own unique individual goals. My main goal for the next 60 days is to lose 8 pounds. Each week I also share my weekly individual goals.

“Your intensity & determination to succeed lies first within your mind and then within your heart. Utilize both your mind & body to attain your goals, and you will be triumphant.”

Here are my goals for this week:

  • Five minute meditation each morning before I do anything else
  • A.M. Power Walk: Monday – Friday
  • Intermittent Daily Fasting: every day
  • No fried food (except for stir fry)
  • No eating out (I am joining my friend & fellow challenge participant, Brad, in his challenge to stop eating out so much in April)
  • Lose 2 pounds

Intermittent Daily Fasting (IDF) Update
So far my IDF experiment has been going really well! I have lost 1.5 pounds since I began late last week and I haven’t changed the foods that I’m eating or the amount of exercise that I’m doing. It has been easier than I anticipated, too.

With IDF, I eat all of my meals for the day (usually two + a snack) between 12 noon and 8:00 P.M. I do find that I am hungry in the mornings, but it’s completely tolerable and tends to fade so long as I keep busy. I’ll let you guys know how it progresses. I’m going to stick with this for awhile.

Accountability Pictures
As I’ve mentioned before, I’ve embarked on plenty of fitness challenges in the past. Many of my efforts failed because of my lack of accountability. This challenge is different because I am 100% accountable to the other challenge participants and to my entire Evolution You community!

Here are my Week 1 vs. Week 3 “Accountability Pictures”.

There is no doubt about it, I am starting to see positive change! I’ve already started to notice my clothes fitting better, too. 🙂 Remember, if you want to post your own Accountability Pictures, head over to the forum and get to posting!

Call to Action

“Champions aren’t made in gyms. Champions are made from something they have deep inside them—a desire, a dream, a vision. They have to have last-minute stamina. They have to be a little faster. They have to have the skill and the will. But the will must be stronger than the skill.” —Muhammad Ali

I love this Muhammad Ali quote. I love that he acknowledges that champions are not made in gyms. It is so true! Being a champion is about living with INTENSITY every second of the day: in the gym, in the kitchen, in the car, everywhere. It does not mean that we have to run ourselves ragged. It just means that we have to be present, aware, and focused about every action that we take.

Good luck this week, friends! Let me know how your personal challenge is going so far.

In love & light,
Dena

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    Review: Tribes by Seth Godin

    On a recent flight, I began reading Seth Godin’s Tribes. On the return flight, I finished it. It was my introduction to Seth Godin—no idea why I hadn’t found him sooner!—and what an introduction it was. The book blew me away. It is the best book on leadership and change management that I’ve ever read. While the content is sure to inspire change of the greatest sort within any organization—from business to church, non-profit to learning institution—it is also of incredible value to individuals.

    In this post I want to share some of my favourite pieces from Tribes as well as some of my own insights.

    Whether you want to create positive change in the world, in the workplace, or simply in your own, I recommend that you read the book for yourself. It is a relatively easy read, spliced up into short, digestible chapters. I got through it in a few hours. But it is absolutely packed with revolutionary ideas, suggestions, and real-life examples of people making a difference and leading tribes in today’s world.

    Many people are starting to realize that they work a lot and that working on stuff they believe in (and making things happen) is much more satisfying then just getting a paycheck and waiting to get fired (or die).

    I’ve begun to think of my generation as the Fight Club generation. Tyler Durden said it best, “We’ve all been raised on television to believe that one day we’d all be millionaires, and movie gods, and rock stars. But we won’t. And we’re slowly learning that fact. And we’re very, very pissed off.” I think Tyler and Seth’s sentiments are one and the same. Our parents (or maybe you) were raised to believe that you needed to grow up, go to school, get a job, and stay there. Work hard, save money, vacation once a year, and retire as soon as possible.

    Well, the Fight Club generation doesn’t want to hear that nonsense. We want gratification now. We don’t want to spend 40 hours a week miserable just so that we can collect a paycheck twice a month. We don’t want to spend half a lifetime at a job that we hate just so we can get fired or die one day! We believe that we can be happy now. We can pursue our passions, make a difference in the world, live out our dreams, and be successful all at once. And… we are right. We can do it. There are people doing it every single day. I love Tribes because it tells the stories of those people and more importantly, how they got there and how we can do it, too.

    Somewhere along the way, perhaps when twenty thousand Ford workers lost their jobs in one day, or when it became clear that soft drink companies were losing all their growth to upstarts, the factory advantage began to fade.

    The reason why the “school-job-suffer-retire” model worked for so long was because it was safe, it was comfortable. Human beings like to feel safe. It feels good to know that you will get a check once every couple weeks. It feels safe to know that you can walk into the office every morning and the lights will turn on and the computer will turn on. The peace of mind in trading your hours for dollars seems worth it when you have to put food on a table and a roof over someone’s head. But, guess what, that model isn’t really proving to be so safe after all.

    The recent tanking of the economy has really shaken things up. People are losing their jobs at rapid rates, unemployment is way up. Ethics have been violated, corruption runs rampant, and people don’t feel safe anymore. We want to take matters into our own hands. We want to create the lives of our dreams and be completely independent. We are doing it every day.

    In unstable times, growth comes from leaders who create change and engage their organizations, instead of from mangers who push their employees to do more for less.

    Now, more than ever, each of us has an opportunity obligation to become a leader, to create change, and to make a positive difference. The ever-evolving world of social media and the Web—Facebook, Twitter, LinkedIn, Wikipedia, Google—give us instant access to an unthinkable quantity of information and resources. When we learn how to leverage those resources we can become unstoppable. When we teach others to leverage those resources our tribes can become unstoppable. It is a great time to be a leader, and it is also the right time.

    Leadership is scarce because few people are willing to go through the discomfort required to lead. This scarcity makes leadership valuable. It’s uncomfortable to propose an idea that might fail. If you’re not uncomfortable in your work as a leader, it’s almost certain you’re not reaching your potential as a leader.

    Change = pain. If there is anything that I have learned over the past three years, it is this. Human beings are creatures of habit. When asked why things are done a certain way, most people will always respond the same way: “Because that’s the way we’ve always done it.” It is safe, it is comfortable. Our profits may be plummeting, our staff may be miserable, our customers may be disgusted—but this is the way we’ve always done it! Don’t try to mess with our traditions! Right? Wrong!

    Success takes dedication, hard work, persistence, and change. Dedication, hard work, and persistence can be painful. Some people are cut out for it and some people aren’t. The people that are, are the leaders. Being a leader is not comfortable and it’s not supposed to be. Being a leader takes character.

    Believe it or not, anyone can do it. “No one is born charismatic. It’s a choice, not a gift” (Tribes).

    Change almost never fails because it’s too early. It almost always fails because it’s too late.

    The time for change is now, my friends. If not now, when? There has never been a time where the need for positive change was more urgent. If you do not realize that this moment is all you have, then you do not have anything. This is it. After this moment, nothing is promised—not tomorrow, not next week, not your 81st birthday. You have this moment and you alone get to decide what you do with it. Yes, you can surf Facebook for a few more hours and stalk out your ex-boyfriend’s life for awhile more. You can also sit on the couch with a six-pack and watch The Jersey Shore marathon on MTV. …But if you asked me, I’d tell you that you’ve got more important things to do. Whether you’ve been waiting to pitch a great idea to your boss, waiting to take a proactive approach to your health, or waiting to embark on that 6 month “vagablogging” journey; stop waiting!

    There is really nothing in your way. There are no problems and no obstacles. Any anxiety that you might have stems from your past or your future; but your past and your future are not real! The only thing that is real is this moment, right now. The past and the future are in your head. No matter what you think is standing in your way, you can find a way around it. If you can’t get on the next flight to Melbourne (to start your career as a kangaroo-catcher) then sit down and figure out how you are going to make it happen. Right now.

    I’m frequently asked about getting credit. People want to know how to be sure they get credit for an idea, especially when they have a boss who wants to steal it. Or they want to know how to be sure to give me credit for an idea in a book or a blog post of their own.

    Real leaders don’t care.

    If it’s about your mission, about spreading faith, about seeing something happen, not only do you not care about credit, you actually want other people to take credit.

    There’s no record of Martin Luther King, Jr., or Gandhi whining about credit. Credit isn’t the point. Change is.

    Stop worrying about the obstacles and start taking action. Stop worrying about who is going to get credit and start making a difference.

    ————————————————————————

    What I loved most about Tribes is that it left me feeling like anything and everything is possible. The book is full of stories about ordinary people who did (and do) extraordinary things every single day. These people don’t let fear stop them. They become leaders and they create & inspire change. Every person is capable of this. You are capable of this! What do you want to do? Are you ready to become a leader? I say yes. Yes you are!

8 Comments

  1. You’re doing great, just be carful not to go too hard in the morning without eating a little something after the power walk. The IDF works fine, but, you may want to consider the snack part in the mid morning so your energy levels don’t fall off too much. If the body thinks it is hungry, it will store fat to protect itself.

    Love the courage you have to post photos of the week to week improvement, very neat and yes, we can see a difference. keep up the great work as you keep us on our toes and inspired as well.

    1. @ Lou – Thanks so much for the feedback. I really appreciate your sharing your knowledge. 🙂 Also, YES!, I can’t believe that I’ve got the courage to post the “Accountability Pictures.” I was so incredibly nervous before I posted the first set, but it’s like pulling off a band-aid. You just gotta do it!

      Hope your week is off to a great start.

  2. Dena, there are some visible differences between your week 1 and week 3 photos. The fact that you look great has stayed the same, however. Congratulations for sticking to your goals so far. Keep it up!

    IDF would not work for me. I am so accustomed to eating 5-6 small meals throughout the day and honestly, I feel great doing this. I tried IDF for a few months, but had a wider window (10 hours rather than 8) and I just could not fast for that long without feeling miserable, knobby-kneed, etc. I’m glad it’s working for you, though. As far as diet selection and meal timing, it’s all about what feels best. 🙂 I need to feed myself in small amounts constantly throughout the day, but I didn’t know that until I tried A LOT of other options.

    Lovelovelove. It was good to hear your voice today, albeit briefly!

    1. @ Kristin – Thank you so much for taking notice of the differences. I can see them – however small – progress is progress. 🙂 I lost another 1/2 pound this morning. Yippee!

      Yes. For a long time I subscribed to 5-6 small meals per day, too. That is what Matthew does currently, too. When I was very active, it worked extremely well for me. Currently, however, my activity is minimal. Light stretching during the day + my morning power walk. So, IDF is working really well! If I pick up/increase my routine (Matthew is thinking of getting a membership at my gym) I may have to reconsider.

      I’ll keep everyone posted. It was so good to hear your voice, too. XO

  3. Brad checking in…finally! 🙂

    Okay so this week I have struggled a bit with discipline. I haven’t really done bad, but I definitely could have done better. Just not counting calories, and have worked out hardly at all.

    On the other hand I am getting ready to start a 90 day program called Rev Abs from Beachbody that is going to kick my ass into shape. It uses breathing techniques that causes you to fire up your abs with every move and uses a martial arts style called Capoeira that is awesome to watch in action.

    Anyway, for the first 14 days I will be on a very strict eating plan. No starchy carbs, no sugar, no soda, no dairy, low sodium etc. Lots of water and of course Shakeology which I can’t say enough good things about. 🙂

    A part of me has slacked off a bit and I think it’s because I know things are about to get real strict for 14 days. I want to maximize my results and I have a financial blogger conference to attend in Chicago in October and want to look my best. 🙂 I even bought some ice cream tonight and I LOVE LOVE LOVE milk so not having milk is going to be tough!

    This is my weekend of relaxation and Monday there’s gonna be no stopping me! 🙂

  4. Haha! You can tell I’m out of sorts. I went on a dairy rant right after saying I need to get in shape for the conference. LOL

    The funny thing is I haven’t had ice cream in almost 2 months so I don’t know why 14 days scares me so much. No MILK?? Aghhhhhh! LOL

  5. Dena – You ought to give P90X a try (or any of the other many home fitness products available). Gym memberships are so expensive and inconvenient if you ask me. I promise you that if you did 90 days of P90X you would be right where you want to be.

    P90X is 3 days of strength training (different muscle regions) and ab ripper x, plyometrics – one day, kenpo X – one day, and the hour and a half of yoga I think you would rock at! On the seventh day you can rest of do a stretch routine that really works nicely.

    P90X uses muscle confusion and variety to keep your body from hitting the plateau most people hit after a few weeks. The programs have you hitting it hard for 3 weeks and then the recovery week before hitting it again. I can’t wait to start P90X again after my shoulder heals from my injury (non P90X related). I wanted to cry when my therapist told me no more upper body workouts. LOL

    Anyway, I saw your comment about maybe joining a gym so I thought I would try yo talk you out of it. 🙂 I’ve personally spent a lot of money on gym memberships but I have never been as satisfied as I was when I was doing P90X. There’s nothing like it!

    1. @ Brad – Thanks for checking in & letting me know about your progress. It sounds like you’ve had a tough week — just like me! (See today’s post.) The good news, however, is that we both obviously have the right attitude about moving forward! That’s what matters. 🙂

      As far as the gym membership goes… I already have a gym membership. Planet Fitness is the only gym I’d even consider. It is only $10 a month. My fiance, Matthew, is thinking about joining with me. If he does, I’ll keep the membership. (He is a free personal trainer for me!) But if he doesn’t, I’ll definitely cancel and stick with at-home workouts. Both work well for me. For me it’s really about JUST DOING IT whether at home or in the gym. But as far as the anti-gym mentality — when it comes to most gyms I am on the same page as you. When I hear of people spending $50+ a month on a gym membership it makes me crazy. (Even sadder, I used to be one of those people…)

      Alright, Brad. Here’s to Week 4 of this Challenge. Let’s kick some bootie! 😉

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