SUMMER MOOD CHALLENGE

WHAT IS THE SUMMER MOOD CHALLENGE?

The SUMMER MOOD CHALLENGE is a week-by-week program for physical activity 

and positive habitual changes in nutrition. The small weekly changes lead to consistency and maintain motivation. The small achievable goals will, with time, 

help individuals adapt to a healthy active lifestyle. 

The SUMMER MOOD CHALLENGE started on 06/12 and is designed as a 12-week program. 

Individuals are encouraged to complete as many as the suggested activities/exercises.

I have some SURPRISES, GIVEAWAYS and SPECIALS for 

people who start to engage and share their progress on my IG @kikiworks_2werkit.

HOW ARE YOU TRACKING WHAT WE DO?

Checking in daily would be optimal but we each get busy with routines. Your results will

start to show as the SUMMER MOOD CHALLENGE progresses. 

Share with the GROUP via IG as you put in work for the CHALLENGE. 

Encourage one another with before and afters.

WHAT ELSE DO I NEED TO DO?

1. Share your pictures, your progress and #SUMMERMOODCHALLENGE

2. Practice healthy eating. This could include half-portions, no sodas, no dessert, 

balanced portions, and/or clean eating. 

3. Follow the activity posts each week. If you want to do more, go ahead but remember

the point is to build consistency not to burn out and stop.

HOW ARE YOU MEASURING RESULTS?

You will be measuring your own results. You can use various methods but be sure to record them. 

They could be size in clothing, measurements, pounds, activity you are able to do vs. one you couldn't complete. 

WHY ARE YOU DOING IT?

I am building. I was operating at a high level of activity and I was enjoying myself 

tremendously. Mainly because I was able to go places and do things without constantly feeling

tired. I am working towards that level of activity again. I know that will take some work. 

My payoff will be to climb the ruin pictured above in COBA for my birthday in October.

Here's to LIVING LIFE TO THE FULLEST.

Training Tuesday

Knee

I went to the doctor to view my MRI results. I am in need of physical therapy to strengthen my knees but he expects complete recovery on my right knee. My left knee will get stronger with time but it will always be inflamed with use. The doc. also indicated I can return to my normal activity but to keep in mind I will be in pain, always. It will just be a matter of how much I can tolerate. 

Exercise

So here we go. Back to my normal routine and ready to rumble. 

Tues: circuit training & yoga

Wed: indoor cycling & circuit training

Thur: hiking, yoga & circuit training

Fri: hiking

Sat: circuit training

Sun: circuit training

Mon: circuit training & hiking

Mindset

Yesterday I went off the rails. I usually just want to escape when I do not like what I hear. Yes, it is not bad considering. I just needed a moment to be with me and figure out what is next. 

Move forward

I woke up with a sprint in my step and I'm ready to move.

Motivational Monday

Keep Going. 

Monday's are a good day to start fresh. 

Eat Clean. 

Go for a walk. 

Just keep it simple and keep moving.

#sisepuede

October check

I am working. I am in "all in" mode. 

Work-outs

I have my workout calendar up on my mirror and back to yoga, almost daily. 

I'm back in my ROAR groove and loving my PiYo and Yoga combo mornings.  There has been days I oversleep so I've missed Yoga but I still do PiYo in the afternoons. 

Routine

Yoga: 5- 6 days a week. 

PiYo: 3-4 days of double PiYo

ROAR: 3 days a week. 

Walking: I tend to do activities that require a lot of walking. 

What I am missing is an intense cardio burn so I tried a spinning class. I wanted to get that feel everyone talks about but I just was not enjoying it. I will have to look for a boxing class or something else I may enjoy.  I want to make sure the activities I do are something I look forward to. Who knows I may try spinning again on a future date but it's not what I'm into now.

Food

I am counting points and tracking meticulously.  I also make sure i don't fall into any guilt patterns and just keep on moving forward. If I slack of on food I get back on track by the next meal, minus my biddy weekend, or remain super active to compensate. 

Example I knew I was going to have taquitos on my birthday along with cake, so I made sure I worked out that morning. I was excited to do it because it is my favorite routine: ROAR, Walking up hill and yoga. It was perfect active morning and it allowed me to splurge at dinner without fear of gaining weight. Now the goal is to get healthy and loose weight so the days following the splurge I counted my points to the "t". I am in a great place and I check myself before I put something in my mouth. I ask myself - 

"is it worth it?" - and most of the time 

it is not. So I don't go for it.

I won't say it's easy but I won't say it's hard. It is all about my mindset and how bad I really want to to be healthy.  So yes I'm in a game face kind of mood and plan on staying here for awhile. The current plan is simple; take it, meal by meal, step by step, day by day, and pound by pound. Good choices, persistence,  accountability,  determination,  discipline,  acceptance and self-love will get me there.

Here's to good choices. 

18. Vamonos.

I'm in action mode. I tell myself, Don't wait another minute and give up the struggle. Why? Because at the end of the day I feel a whole lot better when I workout (even if its just 20 minutes). The PiYo / Yoga work out schedule has been been good. Double work-outs are no longer a must. Instead I stick to the schedule and add activity when I can.

This allows me to take care of me and takes the stress out of it. It makes me feel good when I do more activity
; instead of feeling bad or guilty because I did not do it all.

Now I have to apply the same thought pattern to food. The mindful eating training helped and I must keep it present.

To keeping it positive.

34. RISE AND SHINE.

I woke up acknowledging me. RISE and SHINE!

Day 8 of Mindful Eating

Before grabbing a snack to eat, I will ask myself, Am I really hungry for food? or Am I hungry for something else? And Is this the best quality of food available to me?

Food

I had the late night munchies and was ready to go for the crackers and cookies as a snack. Then I thought about the mantra for the day and stopped myself. I had two glasses of water and went to bed instead. YUM!

Activity

I completed my first 4 days of scheduled exercise. I did not do the jogging portion on either day but added yoga to every morning. Working on building the schedule. 

To living!

35. Perspective.

Day 7 of Mindful Eating 

I will try to notice when I am about 80% full rather than 100% full and stop eating at that point. I will trust, from experience, that with the food I have eaten so far, I will be full shortly and if I continue, I'll move from satisfied to stuffed.

Activity

"I'm not allowed out of the house without first completing PiYo!" -- Yep, that's what made me get up and work-out this morning. It's strange how I fight the work-outs in my head and find excuses but once I'm doing it and I'm done...I feel AWESOME! I'm also -- yes, I'm doing it again -- going to start a squat challenge in September. I shared the link on facebook and I have a couple friends who accepted the challenge. Yay!

Reflection

I struggle because I want the drama. I say it is hard but once I'm in to it, once I jump in...it is easy. My body knows exactly what it wants and I have all of the tools to reach success. It is mind over matter.

To jumping in!

36. Cravings.

Day 6 of mindful eating

I will pause periodically to check in with my belly. Am I full? Am I thirsty? Is this food satisfying me?

Gimmie some greens!

I craved nothing but greens today. So I had a vegetarian meal for lunch : portobello mushroom skewers,  cucumber and tomato salad, roasted vegetables and quinoa. For dinner I had what was on the weeks menu but added a salad to satisfy my veggie crave. 

Activity

I've done my daily PiYo and have added yoga to both days. I did not complete my scheduled mile jog. I know I did my best today and I'm letting it be. 

To making improvements and getting out of my head. 

40. Today or yesterday? 8/22.

Mindful Eating Training Day 2

Before taking the first bite, I will take a moment to think about how grateful I am to have this delicious food available for me.
I ended my day at disneyland.  It was a food success: no churro, no turkey leg, no ice cream, half of a serving of clam chowder and pineapple. Yay!

Activity

Since I'm already doing the PiYo exercises I figured I would sign-up for the Beach Body Challenge and get my 60 day t-shirt. Done and Done.

Inspiration & Jump Starts

Having positive people around me is key. Every once in awhile I get a recommendation to read a book, article or movie. Well last night I watched Fat, Sick and Nearly Dead . The movie was informative and it inspires me to be active and eat micro nutrients to be healthy. I need to consult my doctor before I start a juicing cleanse but I will be looking at the possibility soon. First I will complete my mindful eating and then see where I am. I do not want to overwhelm myself to exhaustion like I tend to...most of the time. 

To being patient and taking it day by day.

Day 28. YES!

I had a breakthrough. I went to the gym while on a getaway. It was nice to finally get a good sweat. Accomplishing the goal early also set the tone for the day. I felt energized and happy.

To ongoing breakthroughs.