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Summer - Challenge

Summer Challenge

Challenge Dates:  June 1, 2009  to  August 31, 2009

As we all know, the summer months can be full of activities that can make our lives more chaotic than usual.  While school is out, we are hard pressed to fit in the annual family vacation, family reunions, band camps, church camps, vacation bible schools, soccer camps and the like.  Then there are the occasional company picnics and company softball leagues that our boss will try to get us to signup for.

The moderating team of “I can do all things through Christ!” does not wish to contribute to the stress.  We would like to offer a Summer Challenge that will allow you to adjust to the summer activities.  We will be running this Challenge (as long as there is interest) from June 1, 2009 through August 31, 2009.

During this Summer Challenge, there will be three areas of interest: 

Study and Meditation = Challenge yourself to feed the spiritual man.  You can commit yourself to a Bible Study, reading “XX” amount of chapters in the Bible a day, or a devotional / inspirational book.  There is also an opportunity to participate in the Group’s Bible Study, “Celebrate Recovery - Freedom from life hurts, hang-ups, and habits”.

Nutrition = Challenge yourself to a well balanced diet.  Challenge yourself to not eating after a certain time.  Challenge yourself to limit the amount of colas.  Challenge yourself to limit your sodium intake.

Fitness = Challenge yourself to take 1 lap a day around your backyard.  Challenge yourself to walk for 30 minutes.  Challenge yourself to walk over a mile.  Challenge yourself to get mobile.

It will be your option to take an area per month or you can pick and choose something from each area.  You can create your own challenge.

Example A:

Study and Meditation = For June, you challenge yourself to participate in the Group’s Bible Study, “Celebrate Recovery - Freedom from life hurts, hang-ups, and habits”.

Nutrition = For July, you challenge yourself to limit yourself to no popsicles.

Fitness = For August, you challenge yourself to walk around the block.

Example B:

Study and Meditation = For all three months, you challenge yourself to reading 2 chapters a day in your Bible.

Nutrition = For all three months, you challenge yourself to increase your vegetable intake.

Fitness = For all three months, you challenge yourself to do a workout video 3 times a week.

This purpose of this challenge is to maintain healthy habits (physical and spiritual) that will improve our lives.  Let’s have fun with this.

06/14/09

Study and Meditation:  No Devotion today.

Fitness:  Just rested. 

Nutrition:  I really need to get to the store and stock up on fruits and veggies. 

Nutrition Report for 06/14/09

Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 2,045 

Fat ....................... Target = between 20% and 35% ..... Actual = 43.1%

Protein ................. Target = between 10% and 35% ..... Actual = 24.3%

Carbohydrates ..... Target = between 45% and 65% ..... Actual = 32.5%

Sodium ................. Target = under 2,400 ....................... Actual = 3,474

Sugar ................... Target = under 40 ............................ Actual = 89

Cholesterol .......... Target = under 217 .......................... Actual = 326

Saturated Fat ...... Target = under 20 ............................ Actual = 48

Fiber .................... Target = over 25 .............................. Actual = 19

 

Week of 6/7-6/13/09

Study and Meditation- again this week I have had little time in the Word. I have however had great fellowship and worship opportunities all week.

Fitness- I've done great, I already reached my first goal of the year by running a whole 5k! Before about month ago I hadn't even been able to run a whole mile since the 7th grade much less 3!

Nutrition- I'm still thinking (in error) I need a snack after 8pm, I know my body is lying to me but I seem to still give in to it more often then not.

Overall, I'm not giving up for God is continuing to change me from glory to glory, I was created in His image, and He proves to me again and again that "I can do all things through Christ who strengthens me!"

Sunday - June 14, 2009

Nutrition:

• Goal 48 oz. Water -  64 oz.
• Goal 3 vegetables  - 6
• Goal 2 fruits -1 
• No carbonated beverage
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 -  3477
• Fat Target (between 20% - 35%) - 43.2%
• Protein Target (between 10% - 35%) - 11.2%
• Carbohydrates Target (between 45% - 65%) - 45.6% 
• Sodium Target (under 2400) - 5382
• Sugar Target (under 80) - 95 
• Cholesterol Target (under 300) - 276
• Saturated Fat Target (under 20) - 70
• Fiber Target (over 25) - 49

Study and meditation:  Watched Joel Osteen on TV.  His message was on Excellence.  Doing the best of my ability.  Set the standard of excellence a cut above.  Do more than expected, go the extra mile.  Excellence is doing the right thing even when no one sees.  The quality of your work is the quality of your character.  Have a good attitude, be friendly, and organized.  Be consistent in improving.  Do with your whole heart to the best of your ability.  Am I improving?  Look for ways to grow and study hoe I can improve. If I stop growing than I have become stagnant, not being challenged enough.

Fitness:  Yes, I walked several laps inside, outside did steps once and carport and washed dishes.

MONDAY - June 15, 2009

Nutrition:

• Goal 48 oz. Water -  48 oz.
• Goal 3 vegetables  - 4
• Goal 2 fruits -2 
• No carbonated beverage
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 -  1997
• Fat Target (between 20% - 35%) - 34.1%
• Protein Target (between 10% - 35%) - 18%
• Carbohydrates Target (between 45% - 65%) - 47.9% 
• Sodium Target (under 2400) - 2418
• Sugar Target (under 80) - 40 
• Cholesterol Target (under 300) - 113
• Saturated Fat Target (under 20) - 18
• Fiber Target (over 25) - 26

Study and meditation:  Started Celebrate Recovery Lesson 4 - Sanity.

Fitness:  Yes, I walked 2 laps inside.  Nothing outside, way too cold again. Rain is coming tomorrow and I really feel it in my joints and muscles

06/15/09

Study and Meditation:  No Devotion today.  Had migraine - wasn't up for reading.

Fitness:  Just rested because of headache.  But Surprise - Keith came home with a pair of bicycles for me and him.  He picked up the pair for $25.00.  I was expecting to pay that for just one at a yard / garage sale.  So do a little repairs and it looks like I will be biking soon. 

Nutrition:  I really did not feel like eating today.  TOM came last night and I woke up with the monthly migraines.  Light and sound sensitivity with nausea for most of the day.  Hubby called before he left work and I asked him to pick up something for him and the kids.  Well, he came home with a Big Mac and Fries with a Coke for me.     

Nutrition Report for 06/15/09

Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 2,136 

Fat ....................... Target = between 20% and 35% ..... Actual = 32.2%

Protein ................. Target = between 10% and 35% ..... Actual = 12.7%

Carbohydrates ..... Target = between 45% and 65% ..... Actual = 55.0%

Sodium ................. Target = under 2,400 ....................... Actual = 2,289

Sugar ................... Target = under 40 ............................ Actual = 148

Cholesterol .......... Target = under 217 .......................... Actual = 110

Saturated Fat ...... Target = under 20 ............................ Actual = 21

Fiber .................... Target = over 25 .............................. Actual = 23

 

Study and Meditation:  I can honestly say I've read my bible every morning for a month now! what a difference it has made.  (I even memorized the 23 Psalm)

Fitness:  Last night I replanted my fig tree and planted some other things I brought home from my mothers yard.  I had to be careful because my lower back started hurting, but I kept with it until I finished - then we went to the pool to cool off.

Nutrition: I've not been able to continue without bread - My mother served toast with our breakfast the other morning and I had already turned down the coffee she poured for me - so I ate it, and then I had a sub sandwich yesterday without even thinking about it. Other wise I've been making sure to have good snacks and foods at work - and it has been over 2 months now without chocolate - so I think that one is gone for good.   

I was surprised this morning when I woke up - no rain - but two sick men in the household.

TUESDAY - June 16, 2009  - Edited 6/17 @ 6:48 am

Nutrition:

• Goal 48 oz. Water -   96 oz.
• Goal 3 vegetables  -  7
• Goal 2 fruits -  2
• No carbonated beverage
• Yes eating after 7:30 PM
• Calorie Goal is 1500-2500 - 1781  2929
• Fat Target (between 20% - 35%) - 25.2%  31.6
• Protein Target (between 10% - 35%) -  17.2% 16.1%
• Carbohydrates Target (between 45% - 65%) - 57.6%  52.3%  
• Sodium Target (under 2400) -  3488  5660
• Sugar Target (under 80) -   79  86
• Cholesterol Target (under 300) - 136  215 
• Saturated Fat Target (under 20) -  18  31
• Fiber Target (over 25) -  40  46
• Study and meditation: Not really, (did a short devotion)

Fitness: No, (watched Demand Exercise to find a program, does that count?)

06/16/09

Study and Meditation:  Prayer Journaling.

Fitness:  I don’t know if you really would want to count this as actual activity.  But, I spend about an hour (off and on) trying to balance on a bicycle.  I know the mechanics of riding a bike.  I just could not get my body convinced that I could do it.  Whoever came up with the phrase, “As easy as riding a bike…”, must not have been over 100 pounds overweight!!!!!! 

Nutrition:  For dinner, Keith grilled out Ribeye steaks (my favorite cut of steak).  I just could not resist.  I wished I had known that he was going to stop at the store and pick up the steaks.  Then I would have planned my day better. 

Nutrition Report for 06/16/09

Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,996 

Fat ....................... Target = between 20% and 35% ..... Actual = 13.8%

Protein ................. Target = between 10% and 35% ..... Actual = 25.0%

Carbohydrates ..... Target = between 45% and 65% ..... Actual = 59.0%

Sodium ................. Target = under 2,400 ....................... Actual = 3,088

Sugar ................... Target = under 40 ............................ Actual = 77

Cholesterol .......... Target = under 217 .......................... Actual = 236

Saturated Fat ...... Target = under 20 ............................ Actual = 9

Fiber .................... Target = over 25 .............................. Actual = 30

 

06/17/09

Study and Meditation:  None.  Maybe I ought to do a study on time management.

Fitness:  30 minutes of unorganized push-ups and stretches.  (See Summer - Exercise Thread)

Nutrition:  Still trying.  Tomorrow could only get better. 

Nutrition Report for 06/17/09

Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 2,157 

Fat ....................... Target = between 20% and 35% ..... Actual = 19.6%

Protein ................. Target = between 10% and 35% ..... Actual = 23.7%

Carbohydrates ..... Target = between 45% and 65% ..... Actual = 55.6%

Sodium ................. Target = under 2,400 ....................... Actual = 3,113

Sugar ................... Target = under 40 ............................ Actual = 71

Cholesterol .......... Target = under 217 .......................... Actual = 246

Saturated Fat ...... Target = under 20 ............................ Actual = 13

Fiber .................... Target = over 25 .............................. Actual = 31

 

It's not what you do once in a while, It's what you do day in and day out that makes a difference.      -Jenny Craig-

I did not feel like a salad so I opted with an avocado chicken sandwich for dinner.  I also had stove top stuffing with turkey for lunch and snacked on one Hebrew National hot dog.  Needless to say it send my sodium, cholesterol and fat soaring!

Wednesday - June 17, 2009

Nutrition:

• Goal 48 oz. Water -  96 oz.
• Goal 3 vegetables  - 3
• Goal 2 fruits -1 
• No carbonated beverage
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 -  2703
• Fat Target (between 20% - 35%) - 45.7%
• Protein Target (between 10% - 35%) - 17.4%
• Carbohydrates Target (between 45% - 65%) - 37% 
• Sodium Target (under 2400) - 4752
• Sugar Target (under 80) - 60 
• Cholesterol Target (under 300) - 500
• Saturated Fat Target (under 20) - 50
• Fiber Target (over 25) - 38

Study and meditation:  Did two lessons in my Daily Victory, Daily Joy Bible Study.  Read a few devotions.

Fitness:  Yes, I walked several laps inside, outside did steps once and carport.  Did a few leg stretches.

Great news this AM, I weighed in at 219, that excedes my goal for June. Lets hope that it is 219 tomorrow when my official weigh in day is. Have picked up a summer head cold so I don't feel like doing anything yesterday or today. Roger from Western NY

06/18/09

Study and Meditation:  John 14.

Fitness:  30 minutes.  20 minutes = Kids Walk.  10 minute = Kids Yoga by PBS Sprout on Exercise TV. 

Nutrition:  I got my sodium back under 3,000.  I know it is not target, but it’s getting there.  My calories are also within range.  I’m happy about that also.  Sugar is still out of whack.  I am still waiting on a reply from Ask Mary on Calorie Count about my Sugar target.  I don’t know if I am being realistic with trying to get under 40. 

Nutrition Report for 06/18/09

Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,722 

Fat ....................... Target = between 20% and 35% ..... Actual = 15.9%

Protein ................. Target = between 10% and 35% ..... Actual = 20.6%

Carbohydrates ..... Target = between 45% and 65% ..... Actual = 63.5%

Sodium ................. Target = under 2,400 ....................... Actual = 2,977

Sugar ................... Target = under 40 ............................ Actual = 69

Cholesterol .......... Target = under 217 .......................... Actual = 134

Saturated Fat ...... Target = under 20 ............................ Actual = 7

Fiber .................... Target = over 25 .............................. Actual = 27

 

Hi. Weihed in at 219  this am so am pleased with that. If I can keep this weight I have accomplished my goal for June 2009, Next Goal is 210 lbs  by July 31, 2009. I can do it if I stay from the fast food places and fried foods. Have a good week everyone, Roger from Western NY 

wow - you're doing great Roger!  You can do it!  Just think, those fast food places don't have anything you haven't tasted before - and the satisfaction is so very short lived.  You will be greatly rewarded for your efforts to stay away from them!

Congratulations Roger, you are doing so great! Meeting a goal is huge, and so rewarding. You are a inspiration, thank you for sharing.

Original Post by rogervanderwalker:

"...I can do it if I stay from the fast food places and fried foods."

Dude, those fast food places will do you in every time!! I know you know! ;-)

I've been doing good as far as not eating fried foods, but then the other day hubby had a bag of potato chips and something in me couldn't resist! Well, I ended up with a stomach ache you wouldn't believe!!
Now I know my body is changing!!

~Maggie

06/19/09

Study and Meditation:  The Responsibilities of Raising Children.

Fitness:  20 minute video.  Kids Walk on Exercise TV 

Nutrition:  Had Little Caesar’s Pizza for lunch.  Really did not feel like eating today. 

Nutrition Report for 06/19/09

Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,420 

Fat ....................... Target = between 20% and 35% ..... Actual = 34.2%

Protein ................. Target = between 10% and 35% ..... Actual = 19.7%

Carbohydrates ..... Target = between 45% and 65% ..... Actual = 46.1%

Sodium ................. Target = under 2,400 ....................... Actual = 2,786

Sugar ................... Target = under 40 ............................ Actual = 20

Cholesterol .......... Target = under 217 .......................... Actual = 125

Saturated Fat ...... Target = under 20 ............................ Actual = 27

Fiber .................... Target = over 25 .............................. Actual = 21

 

Saturday's Report

Nutrition:

• Goal 48 oz. Water - 96 oz.
• Goal 3 vegetables  - 7
• Goal 2 fruits -3
• No carbonated beverage 
• No eating after 7:30 PM
• Calorie Goal is 1500-2500 - 1983
• Fat Target (between 20% - 35%) - 33.6% 
• Protein Target (between 10% - 35%) - 18.4%
• Carbohydrates Target (between 45% - 65%) - 48.1% 
• Sodium Target (under 2400) - 3272
• Sugar Target (under 80) - 50 
• Cholesterol Target (under 300) - 394
• Saturated Fat Target (under 20) - 24
• Fiber Target (over 25) - 51

Study and meditation:  No

Fitness:  No

06/20/09

Study and Meditation:  None.

Fitness:  30 minutes cycling and walking.  (see Summer - Exercise)  

Nutrition:  . 

Nutrition Report for 06/20/09

Total Calories ...... Target = between 1,500 / 1,800 ....... Actual = 1,735 

Fat ....................... Target = between 20% and 35% ..... Actual = 16.1%

Protein ................. Target = between 10% and 35% ..... Actual = 26.3%

Carbohydrates ..... Target = between 45% and 65% ..... Actual = 51.0%

Sodium ................. Target = under 2,400 ....................... Actual = 2,948

Sugar ................... Target = under 40 ............................ Actual = 47

Cholesterol .......... Target = under 217 .......................... Actual = 228

Saturated Fat ...... Target = under 20 ............................ Actual = 8

Fiber .................... Target = over 25 .............................. Actual = 32

 

• Total Calories ...... Within Range 
• Fat ....................... Under Target
• Protein ................. Within Target 
• Carbohydrates ..... Within Target
• Sodium ................. Over Target by 548
• Sugar ................... Over Target by 7
• Cholesterol .......... Over Target by 11 
• Saturated Fat ...... Within Range 
• Fiber .................... Within Range

 

week of 6-14 thru 6-20

Fitness: God is still giving me strength to push on towards my physical goals

Nutrition: I am still giving in to eating late

Study: I praise and pray constantly, and recall scriptures that are written on my heart, but I still would like to get into the Word more.