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SPRING FITNESS CHALLENGE: Week 6 Update

Bonjour, Dear Fitness Challengers! I hope that you’ve had a successful Week 6. Mine flew by as I’ve been super-busy spreading love & light at conferences & speaking engagements; but not to worry I’ve still got lots of fitness news to share! 🙂

Making Choices: Good & Bad
This week has been a whirlwind. It’s been fun bouncing around the Metro NYC area for a few days. I’ve made some fantastic new contacts & even secured a couple more speaking gigs as a result of Thursday’s presentation. All of this makes me a happy (and tired!) lady. And while I’ve been having a great time, I’ve also been faced with some tough decisions.

Traveling into the city requires a 5 a.m. wake-up and a full-day of running around. This left little time for my morning hikes this week. To make up for it, I did my best to squeeze in mini-workouts whenever possible. That often meant simply taking the stairs instead of the elevator or using my legs instead of hailing a cab. It’s the small choices that lead to great victories!

I also tried to be very conscious of my food choices. Traveling, conferences, and dinners-out lead to lots of less-than-healthy scenarios. But I stuck to my guns as much as I could. I always ate my salads first & loaded up my plate with fruit rather than pastries. (Okay, I had one pastry, but mostly fruit!) Still, there were two situations in which I was really tested. In one, I failed miserably. And in the other, I swept a victory.

First, the failure. The afternoon luncheon was a sit down, plated affair. These things are typically difficult because you aren’t presented with options. You sit down to a tiny salad and a little while later you are presented with your entree. This time was no exception. I devoured the salad but was still quite hungry while awaiting the entree. When it arrived, it was a big plate of chicken, mashed potatoes, and green beans. Well, it’s no secret that I stopped eating meat (except for fish & cage-free organic eggs) a few weeks ago.

Unfortunately, however, I let my hunger get the best of me. I wanted to ask if there was a vegetarian option, but I didn’t want to be annoying. In hindsight, that is an excuse. I should have manned up and asked. Or, alternatively, I should have just abstained from eating the chicken.

I felt absolutely disgusted with myself afterward. While the chicken was tasty, it was by no means worth it. I have no idea where that meat came from or how that chicken was treated. I really struggled after making that poor decision. It was more of a personal/emotional failure than a fitness failure. But, the two go hand-in-hand. I’ve forgiven myself for my poor decision. There is no sense in beating myself up over it. The important thing is that I truly learn from this lesson. A few minutes of “satisfaction” are absolutely not worth the crummy feeling that a poor choice leaves me with.

Now, for the sweeping victory. To anyone who has wandered around NYC for a day, you already know the true meaning of the word temptation. Lunch had been early in the day and by the time I was headed back to the Port Authority to catch my bus, it was late in the afternoon. My walk took me past street food vendors and pizza shops offering all manners of delicious distractions from gyros to thick pizza slices to sweet & salty roasted nuts.

I was so tempted by the time I got to Port Authority. I even walked into a shop & browsed the selection of potato chips! I even stared longingly at the ice cream scoops being served in Baskin-Robbins! But… I held my ground. I knew that in a little more than an hour I would be back home with my kitchen full of delicious & nutritious goodies at my fingertips. I stayed strong, I took a big swig of water, and I didn’t give in. 😀 Very proud of myself.

Accountability Pictures
Despite a couple of less-than-stellar decisions and a hectic schedule—Week 6 was a great week. I am proud of my decisions for the most part and I even saw some positive change on the scale—another ½ pound down, bringing my total weight loss for the challenge to 4.5 pounds. But the results that really made me happy this week were my Accountability Pictures! This week I can really see the positive change that I have been working for.

I’ve got two weeks left and I am going to BRING IT for the next 14 days and do everything in my power to reach my goal! Here are my Accountability Pictures for Week 6:

fitness challenge

fitness challenge

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Week 7 Goals
This week will be much more standard as I won’t be on the road again until Friday. Here’s the plan:

  • Morning hike every morning Monday – Thursday
  • Breakfast at home every morning Monday – Thursday
  • Bring lunch from home every day Monday – Thursday
  • Arm workouts (5 lb free-weights) Tuesday & Thursday evening

Call to Action

Happy are those who dream dreams and are ready to pay the price to make them come true. —Unknown

It’s pretty incredible to think that we’ve only got two weeks left in this challenge. When we started, June seemed so far away. Now, it’s right around the corner. Today, I want you to really ask yourself:

  • How have I changed in these past 6 weeks?
  • What am I proud of? What am I ashamed of?
  • What am I going to do next to make my dreams a reality?

Take some time to reflect on these questions. It’s now or never, my friends! Let’s get healthy & happy!

Leave a comment and let me know what I can do to make the last two weeks of the challenge your best weeks yet!

In love & light,
Dena

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    Let Go of Your Goals & Unleash Your Dreams

    Dreams are Just as Important as Goals

    I’ve written quite a bit about setting & accomplishing goals; overcoming fears; and making the best out of difficult situations. But what I haven’t written enough about is flat out—unleashing your dreams.

    Goal setting is a very mathematical process. It goes something like this: Define your goal. Map out the steps necessary to achieve it. Research, develop, act. Work until you get there. This is great, it makes sense, it gets things done. However, goals are full of limitations. In order to accomplish Z, first I need to do X and Y. If I want to be in this place by this date, then I’ve got to accomplish X, Y, and Z by this date. And so on and so forth it goes. We plan and work and strive.

    Yes, goal-setting & goal accomplishment are crucial elements to success; but sometimes we have to just let go of our goals and start unleashing our dreams! Throw caution to the wind and go for it. But how?, you ask. Well, you start by defining your dreams & broadcasting them to the world. Today I am going to define my wildest dreams & share them with you.

    “Achieving life is not the equivalent of avoiding death.” –Ayn Rand

    Why Are We Afraid to Expose Our Dreams?

    To be honest, I am a bit nervous about this. I feel like I am exposing a part of myself that I’ve kept hidden. When you keep your wildest dreams to yourself, you’re safe. If no one knows what you want, then no one can hold you accountable. For example, if your best friend has no idea that you dream of moving to Costa Rica to collect butterflies in the rain forest—then she isn’t going to check in with you once a month and ask where you’re at. If you’re father doesn’t know that you dream of quitting your job to build collectible trains and sell them on Ebay—then he isn’t going to be hounding you with questions about it at the holidays. And when you are not faced with those questions you are safe. Your dreams can stay on the back burner while your life passes you by. You are not held accountable. You don’t experience pressure. But, my friend, today is the day that you must realize something critical: It is pressure that makes diamonds!

    Broadcast Your Desires to the Universe

    Steve Pavlina recently wrote a post called Broadcast Your Desires. In the post, he explains why broadcasting our desires & dreams to the world is the best way to make them a reality. If you can’t broadcast your desires, it’s fair to say that you don’t own them yet. In order to make your desires become real, you’ve got to speak up about them. If you’re going to receive them, then let it be known. If you find it necessary to hide what you desire, that suggests you aren’t ready to receive.

    Well, I am ready to receive! I hope that by taking this step in my own life, I will inspire you to take it in your own. Here I go…!

    My Dreams

    1. Grow evolution you
    I want to take this blog to great heights, attract thousands of readers, inspire people around the world. I want to monetize it so that I can devote myself to improving people’s lives full-time. And as a result, I want to become location independent so that I can travel the world, spreading love & light where ever I go.

    2. Write a book
    I haven’t quite worked out the details of this one yet—it’s a bit ever-evolving. I’ll pin it down soon enough, for now I am just dreaming wildly!

    3. Travel to the Great Pyramids in Egypt
    I feel intimately connected to the people of ancient Egypt. Perhaps it is the beautiful & mysterious way that Ancient Egypt is depicted in films & literature, whatever the cause, the very idea of it thrills me. I have long dreamed of visiting & exploring the ancient pyramids for myself.

    4. Learn to speak French

    5. Spend time living & working in Europe
    Italy, France, and Belgium all seem such lovely places to me. I’d like to spend at least a few months in each place.

    6. Safari in Africa
    This is the only dream on the list that I already accomplished. In the Summer of 2006 I studied abroad in Kenya, studying, on safari, and touring. It was a truly incredible experience and I’ll be making a post about it soon.

    7. Live in the wilderness
    I am insanely attracted to nature. In fact, I am quite convinced that I am a tigress/she-wolf/mermaid trapped in the body of a human woman. I feel most at home in nature—in the mountains, near the sea, anywhere wild. I’ve long dreamed of escaping the civilization circa Into the Wild. It would certainly not be a permanent thing; but I’d love to experience it at least for a few weeks to see how long I’d last.

    8. Have or adopt a baby
    Last February my sister gave birth to me beautiful Godson, Brian. Ever since then, I’ve heard the ticking of my own biological clock a tad louder than before. I am not in any rush, as you can see I’ve got a lot I want to do before I am quite ready to “settle down” but it is definitely an enormous dream of mine, some day.

    9. Spend time on a Native American reservation
    I’d like to spend some time living or at least working/volunteering on a reservation. I am passionate about Native American culture and it would be a great honor to serve the Native American people in some capacity and to learn first-hand their cultures, traditions, and needs.

    10. Serve on the Board of Directors for a prominent wildlife conservation foundation

    11. Visit a Buddhist monastery in Tibet

    ——————————–

    These are not all of my dreams, not nearly, but the list could go on and on. For now, these are the ones that I am working toward—in the near & distant—future. It was not nearly as difficult to share them as I thought it would be! This list will be ever-evolving and I will update it as my dreams are accomplished and as they change.

    Alright, I did my part. Now it’s your turn! I would love to hear about your big dreams in the comments or if you make your own big dream post please let me know about it.

6 Comments

  1. Dena,

    How awesome that you’ve created some significant and visible changes in just 6 weeks. I am proud of you and encourage you full on for weeks 7 & 8. Thank you for having the courage to do it and sharing your before pics too. Leading by example is the only true way to lead.

    Looking forward to your final update.
    Love,

    Bernardo

    1. @ Bernardo – Thank you so much for your kind words & encouragement. It means the world to me to know that you are out there, thinking of me, and wishing me well!

      I can’t wait to post my final set of pictures, hopefully the results will be truly inspirational! 🙂

      XO,
      Dena

  2. What a challenging week for you and I think you just did great all in all. A little chicken is absolutely no big deal, it’s only an issue because you challenged yourself to only do fish as an exception. Most folks on a diet and fitness regimen would include a chicken selection as part of the deal. Your pics are looking really amazing, hard to believe the very positive changes you’ve made and I know you are going to be really ambitious these last 2 weeks. Just remember, the effort and the journey are just as important as the end goal and it will be a success no matter what. If you reach your weight goal, great; if not, then it was still an outstanding success.

    The lovely Miss Teresa and I will be challenged the next 2 weeks as we are heading off to New Orleans for a 10 day visit. All any of my friends have talked about is the fabulous restaurants and especially the beignets at Cafe du Monde. I will be taking my workout stuff with me, of course, but expect that I will be eating some fairly rich and sweet foods over the 10 days. Bottom line, I know I won’t gain weight because I’ll limit the portions and work it off so I won’t worry about it one little bit.

    The 80-20 rule applies…watch very carefully what you eat 8o% of the time and don’t even worry about the other 20%.

    Looking forward to your posts this week and know it will be a good one. Take care and Happy Weekend.

    1. @ Lou – I am so jealous to hear that you are headed to New Orleans! I have long-dreamed of visiting that place. It looks magical in all of the photographs that I have seen from friends’ visits. 🙂 I hope you have a most wonderful time. Can’t wait to hear about it.

      Thanks for your kind words & support. It was indeed a difficult week but I am proud of myself for the most part. This week is… another story. =/ I love the 80/20 rule. I think it will help me to cope with my disappointments in a much more positive way. 🙂

  3. Week 6 = too much cheese and only visiting the gym twice..

    Your weekly updates are a great kick in the arse reminder though Dena, and you’ve guilted me into tying to go to the gym everyday this week.

    Keep it up!

    For some very light weight exercises (and great fat burning) with your lighter dumbells, have a google of ‘lunges’ either using your body weight or the dumbells, leg resistance exercises really burn.

    Best of luck for week 7.

    1. @ Andrew – Ah, so happy to hear that my posts are giving you some motivation. That’s the kind of thing that I LOVE to hear.

      Yes, lunges! Great stuff. I’ve found them very beneficial and have not been doing them lately. Need to re-start. Also, squats. What a great, simple exercise. Huh? Thanks much for the ideas. 🙂

      So far I’ve been doing terrible in Week 7… Today is the day to turn it around!

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