tag:blogger.com,1999:blog-54741739986935572342024-02-02T12:36:15.056-08:00Visit Florida Strength and Flexibility ChallengeHealthy Heatherhttp://www.blogger.com/profile/11343516605721256497noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-5474173998693557234.post-33892522110128321012014-06-23T05:34:00.000-07:002014-06-23T05:34:07.527-07:00Challenge Week #7: Making Habits Stick<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana,sans-serif;">WOW! Last week when I visited with you, I was amazed at the progress you have made towards greater health. Over 70 pounds have been lost, there are some new runners on the team, you're finding time to stretch more (and feeling the rewards), and fast food meals are being replaced with healthier snacks.</span><br />
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<span style="font-family: Verdana,sans-serif;">Some of the goals set last week included:</span><br />
<ul>
<li><span style="font-family: Verdana,sans-serif;">Start drinking more water</span></li>
<li><span style="font-family: Verdana,sans-serif;">Get through an entire kickboxing class!</span></li>
<li><span style="font-family: Verdana,sans-serif;">Eat a healthy breakfast instead of fast food</span></li>
<li><span style="font-family: Verdana,sans-serif;">Continue to make progress in quitting smoking</span></li>
<li><span style="font-family: Verdana,sans-serif;">Keep logging meals in MyFitnessPal</span></li>
<li><span style="font-family: Verdana,sans-serif;">Stretch or walk for every 60 minutes spent sitting</span></li>
</ul>
<span style="font-family: Verdana,sans-serif;">Do you notice something about these goals? They are not outcome goals, they are habit goals! They each focus on the action to be taken that will lead to the outcome, and that is what makes them so great.</span><br />
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<span style="font-family: Verdana,sans-serif;">Here are some ways you can ingrain a habit into your life, no matter whether you started the goal back in May or are thinking about it today. If you consistently do the things that make you healthier, you will over time become a healthier person. That's how it works!</span><br />
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<a href="http://zenhabits.net/the-habit-change-cheatsheet-29-ways-to-successfully-ingrain-a-behavior/" target="_blank"><span style="font-family: Verdana,sans-serif;">29 Ways to Successfully Ingrain a Behavior </span></a><br />
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<span style="font-family: Verdana, sans-serif;">Mark your calendars now for Monday, June 30 from 2:30 - 4:30, when we will have our finale event. I can't wait to see you then...stay tuned for more details!</span><br />
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<span style="font-family: Verdana, sans-serif;">Have a healthy week! </span>Healthy Heatherhttp://www.blogger.com/profile/11343516605721256497noreply@blogger.com0tag:blogger.com,1999:blog-5474173998693557234.post-78306498272945587872014-06-16T05:22:00.002-07:002014-06-16T05:22:34.456-07:00Challenge Week #6: Hitting Your Stride<div class="separator" style="clear: both; text-align: center;">
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<b><span style="font-family: Verdana, sans-serif;">It's Week 6 of the Visit Florida Strength and Flexibility Challenge!</span></b><br />
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<span style="font-family: Verdana, sans-serif;">You've probably had a few conversations about health and fitness, and heard lots of different ideas and theories about the best ways to get in shape. You may wonder if you are doing it "right." This is the week to assure yourself that if you are consistently making healthy choices, getting exercise that you enjoy, and moderating your splurges, you are doing it right! Living healthfully is about balance and sustainability, and that means something different to everyone.</span><br />
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<span style="font-family: Verdana, sans-serif;">This week, check out some of the resources below to help you choose the right workout for you, monitor your nutrition choices, and stay flexible.</span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span>
<span style="font-family: Verdana,sans-serif;">Strength Challenge </span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://exercise.about.com/library/blfitnesspersonalityquiz.htm" target="_blank">What's Your Fitness Personality? <b> </b></a></span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.huffingtonpost.com/larry-sarokin/best-exercise-programs_b_4158115.html" target="_blank">Six Ways to Find Your Ideal Fitness Program</a></span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span>
<span style="font-family: Verdana,sans-serif;">Body Fat Challenge</span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.thekitchn.com/5-online-meal-and-menu-planning-tools-169221" target="_blank">Online Meal Planner Apps</a></span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.eatthismuch.com/" target="_blank">Eat This Much: What To Eat for Your Calorie Needs</a></span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.realsimple.com/health/fitness-exercise/stretching-yoga/stretching-exercises-00100000098867/" target="_blank"><br /></a></span>
<span style="font-family: Verdana,sans-serif;">Flexibility Challenge</span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.realsimple.com/health/fitness-exercise/stretching-yoga/stretching-exercises-00100000098867/" target="_blank">Six Full-Body Stretching Exercises</a></span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.womenshealthmag.com/fitness/best-stretches" target="_blank">Three Stretches to Do Every Day</a></span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span>
<span style="font-family: Verdana,sans-serif;">Bonus!</span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.livescience.com/37992-healthy-habits-one-minute-fast.html" target="_blank">9 Healthy Habits You Can Do in a Minute or Less</a></span><br />
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<span style="font-family: Verdana,sans-serif;">I'm looking forward to hearing all of your healthy updates at our check-in on Tuesday, June 16 from 2:30 - 4:00!</span><br />
<br />Healthy Heatherhttp://www.blogger.com/profile/11343516605721256497noreply@blogger.com0tag:blogger.com,1999:blog-5474173998693557234.post-21207958274397564502014-06-09T05:30:00.003-07:002014-06-09T05:30:49.001-07:00Challenge Week #5: In It to Win It!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;"><b>Welcome to Week 5 of the Visit Florida Strength and Flexibility Challenge!</b> We're more than halfway through the challenge, and you may be wondering if you are really making changes to your health that last over the long haul. </span><br />
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<span style="font-family: Verdana, sans-serif;">Luckily, the long haul isn't as overwhelming as it may seem. The most important thing you can do for your health is to make good decisions TODAY. If you focus on making today the healthiest it can be, the long haul will take care of itself. You have to be in it to win it...which means staying in the game every day!</span><br />
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<span style="font-family: Verdana, sans-serif;">This week our focus is on making healthy living convenient even when you're really busy. No excuses! </span><br />
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<span style="font-family: Verdana, sans-serif;"> </span><br />
<span style="font-family: Verdana, sans-serif;"><b>Flexibility Challenge: Fit it in!</b> </span><br />
<a href="http://www.fitnessblender.com/v/workout-detail/Fast-5-Minute-Cool-Down-and-Stretching-Workout-for-Busy-People/gi/" target="_blank"><span style="font-family: Verdana, sans-serif;">Fast Five-Minute Stretching Workout for Busy People </span></a><br />
<b><span style="font-family: Verdana,sans-serif;"><br /></span></b>
<b><span style="font-family: Verdana,sans-serif;">Strength Challenge: Work it out!</span></b><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.fitbie.com/slideshow/15-minute-workouts-busy-people" target="_blank">15-Minute Strength Workout for Busy People</a></span><br />
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<b><span style="font-family: Verdana,sans-serif;">Body Fat Challenge: Stay Connected!</span></b><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.fitsugar.com/Comparison-Nike-FuelBand-FitBit-Jawbone-Up-More-21429516" target="_blank">Fitness Tracker Reviews: How to Monitor Progress on the Go</a></span><br />
<br />
<span style="font-family: Verdana, sans-serif;">Soon, we'll meet again and discuss your progress. I can't wait to hear your successes and strategize for success. Keep me posted with an email or a comment, and stay strong!</span>Healthy Heatherhttp://www.blogger.com/profile/11343516605721256497noreply@blogger.com0tag:blogger.com,1999:blog-5474173998693557234.post-5201913651860644342014-06-01T12:39:00.003-07:002014-06-01T12:39:56.933-07:00Challenge Week #4: Time to Check Your Progress!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;"><b>We're halfway through the Strength and Flexibility Challenge,</b> and that means it's time to check your progress. </span><br />
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<span style="font-family: Verdana, sans-serif;">Are you consistently making healthier choices? Looking for opportunities to infuse stretching into your day, practicing your push-ups and planks, and eating out less? When you put together a bunch of small steps towards healthy living, you get dramatic change!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Here are some ways to track your progress in this wellness challenge:</span><br />
<b><span style="font-family: Verdana, sans-serif;"><br /></span></b>
<b><span style="font-family: Verdana, sans-serif;">Strength and Endurance</span></b><br />
<span style="font-family: Verdana, sans-serif;">The best way to tell whether you are getting stronger is to test yourself! How long can you hold a plank? How many push-ups can you do? Consistency pays off quickly with strength training, so keep at it.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">An important element of strength training is also recovery. Resting between workouts gives your muscles a chance to repair themselves and prepare for your next workout. It's expected and normal to feel sore after a workout, but feeling pain or chronic soreness is a sign that you're doing too much. Take a day off between each heavy workout, or alternate major muscle groups so you don't wear them out.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">When you're busy, it's time to deskercize! Click here to learn <a href="http://greatist.com/fitness/deskercise-33-ways-exercise-work" target="_blank">33 Ways to Exercise at Work!</a></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<b><span style="font-family: Verdana, sans-serif;">Flexibility</span></b><br />
<span style="font-family: Verdana, sans-serif;">Sit down and reach towards your toes. Are your hamstrings feeling looser? Reach your hands behind your back and touch your fingers together. Are they closer than they were a month ago? If you are consistently doing these stretches, they should be. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Click here to read more about <a href="http://www.mensfitness.com/training/pro-tips/7-ways-improve-flexibility" target="_blank">7 Surprising Ways to Improve Your Flexibility.</a></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<b><span style="font-family: Verdana, sans-serif;">Body Fat</span></b><br />
<span style="font-family: Verdana, sans-serif;">Body fat changes can take time, and one month could mean losing five pounds or one pound based on your current weight, diligence, and genetic makeup. If you've been consistently scaling back portions and eliminating or reducing fast food or restaurant meals, your clothes should be feeling looser. If they're not, track your meals in <a href="http://www.myfitnesspal.com/">www.MyFitnessPal.com</a> for a few days to get a reality check about your calorie intake. Remember, Coach Heather is here to help customize your plan so email heather (at) wellnesswithoutpity (dot) com for help!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Take time this week to check your progress and remember, help is just an email away. Take the challenge!</span><br />
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<span style="font-family: Verdana, sans-serif;"> </span>Healthy Heatherhttp://www.blogger.com/profile/11343516605721256497noreply@blogger.com0tag:blogger.com,1999:blog-5474173998693557234.post-78280989220329632062014-05-27T05:31:00.001-07:002014-05-27T05:31:25.135-07:00Challenge Week #3: Success Can Be Habit-Forming<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">It's been said that it takes 21 days to form a habit. Well, by the end of this week we will have completed 21 days of focusing on strength, flexibility, and body fat! Are you feeling new habits starting to form? Here are some ways to ingrain habits into your day no matter what your goal may be.</span><br />
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><b><span>Start small</span></b><span><b>.</b> Focus on changing just one habit a time. Start with the easiest and go from there!</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><b><span>Write it down</span></b><span><b>.</b> We learned how to write great goals in our goal-setting session, but if you need a refresher, just ask!</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span><b>Know your motivations.</b> What got you started? Revisit that place often!</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><b><span>Identify your triggers</span></b><span><b>, </b>and choose ahead of time </span></span></span><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span>a positive response you’re going to do instead</span><span> of the one you're trying to avoid.</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><b><span>Get rest</span></b><span><b>.</b> Will power is more of a muscle than a skill, and it needs rest. Pay attention to when you feel your resolve wavering, and take a small break. Then, get back into the game!</span></span></span></div>
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<span style="font-family: Verdana, sans-serif;">What are you doing today to ingrain healthier habits? Set a reminder on your phone to stretch, schedule your strength workouts on your calendar, and start logging your meals ahead of time in www.MyFitnessPal.com each evening for the next day. The more consistently you do the things that lead to success, the sooner they will become part of how you live your life.</span><br />
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<span style="font-family: Verdana, sans-serif;">Remember, every journey has a detour or two, and u-turns are allowed! Keep making progress and letting better health become a habit!</span>Healthy Heatherhttp://www.blogger.com/profile/11343516605721256497noreply@blogger.com0tag:blogger.com,1999:blog-5474173998693557234.post-6643248724553426492014-05-19T12:36:00.000-07:002014-05-19T12:38:54.963-07:00Challenge Week #2: Success Favors the Prepared Mind<div class="separator" style="clear: both; text-align: left;">
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<span style="font-family: Verdana, sans-serif;">Hello Challengers! Welcome to Week 2 of the Visit Florida Strength and Flexibility Challenge! I hope you are having a great time.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">In your emails and conversations, a consistent theme is bubbling up: being prepared. We're talking about preparing food ahead of time, getting organized for a workout, and finding time to stretch. </span><br />
<br />
<span style="font-family: Verdana, sans-serif;">Have you heard the adage, <i>"success favors the prepared mind?"</i> It means, simply, that when you are prepared, you are more likely to be successful! Also, that when you are in a constant state of preparedness, opportunities to be successful are less overwhelming because you are ready.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">Here are some ways you can be prepared for success in each of your goals:</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Strength and Resistance</b></span><br />
<span style="font-family: Verdana, sans-serif;">Finding time to work out can be a challenge, especially if you travel a lot or have a family to care for. </span><br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">Make sure your resistance bands and a workout DVD are in your suitcase ready to be packed for your next trip. </span></li>
<li><span style="font-family: Verdana, sans-serif;">Keep a gym bag at work and stock it with plenty of clean workout gear so you're ready to walk or grab a class when the opportunity strikes. </span></li>
<li><span style="font-family: Verdana, sans-serif;">Break your workout into three 10-minute segments of exercise. Yes, it counts!</span><span style="font-family: Verdana, sans-serif;"> This list of<a href="http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere" target="_blank"> 50 body weight exercises you can do anywhere makes it easier.</a></span></li>
</ul>
<span style="font-family: Verdana, sans-serif;"><b>Flexibility</b></span><br />
<span style="font-family: Verdana, sans-serif;">It's easy to skip stretching, but doing stretches that make you feel good brings an extra reward to the idea of stretching! Be prepared by printing out these <a href="http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=220401&sc=3039&scid=sm_fb&rid=115299" target="_blank">4 Feel-Great Stretches You Have to Try <span style="color: black;">and keeping them handy for when you have a minute or two to stretch.</span></a></span><br />
<br />
<span style="font-family: Verdana, sans-serif;">If you're having a hard time getting disciplined about stretching, attach stretching to a habit you already have. For example, you (hopefully) already have the habit of brushing your teeth at night. Adding a minute or two of stretching right afterwards makes it easier to stretch without adding a whole new element to your day. Everyone has one minute to spare<b> </b>at some point in the day!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Body Fat</b></span><br />
<span style="font-family: Verdana, sans-serif;">Many of us working on body fat are using <a href="http://www.myfitnesspal.com/">www.MyFitnessPal.com</a> to track calories and meals. Be prepared by logging what you plan to eat at the beginning of the day, or at the end of the day before. This success tip does a few great things: it forces you to think through your day and notice any potential obstacles to good eating (oh yeah, I have a lunch appointment tomorrow!), it sets the tone for a healthy day, and it takes one more step in convincing your brain that you have already done the healthy things!</span><br />
<span style="font-family: Verdana, sans-serif;"><b> </b></span><br />
<span style="font-family: Verdana, sans-serif;">Being prepared takes some advanced thinking, but you're already halfway there. I'm looking forward to hearing how you fool-proof your day and achieve those healthy goals!</span><br />
<span style="font-family: Verdana, sans-serif;"><b></b><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Stay strong!</b></span><br />
<br />
Healthy Heatherhttp://www.blogger.com/profile/11343516605721256497noreply@blogger.com0tag:blogger.com,1999:blog-5474173998693557234.post-82240130522405963302014-05-12T17:24:00.004-07:002014-05-12T17:24:41.405-07:00Challenge Week #1: Healthy On the Road<div class="" style="clear: both; text-align: left;">
<span style="font-family: Verdana,sans-serif; margin-left: 1em; margin-right: 1em;"><b>Hi Challengers! </b>Thank you for sharing your goals and progress with me. I love hearing about the ways you are seizing opportunities, and also your questions. This week, I am hearing a lot about how much all of you travel, both for work and for play, and your need to stay healthy on the road.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdW9A5nhPjZ17PfQ1pC02NFrdmknp_ZDaUtX14RKXWL1tYi-q4yj2EmMHA8W6NkoHfy2CUxocNxLI74njUfPOIhyphenhyphen6lr9lJg2X1A2MeoHf7NHzXmpTQBmiUYiUaO2ngojjeMryFPjZm4EY/s1600/travel.tiff" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdW9A5nhPjZ17PfQ1pC02NFrdmknp_ZDaUtX14RKXWL1tYi-q4yj2EmMHA8W6NkoHfy2CUxocNxLI74njUfPOIhyphenhyphen6lr9lJg2X1A2MeoHf7NHzXmpTQBmiUYiUaO2ngojjeMryFPjZm4EY/s1600/travel.tiff" height="198" width="320" /></a><span style="font-family: Verdana,sans-serif;">Here are some resources that may help!</span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span>
<span style="font-family: Verdana,sans-serif;"><b>STRENGTH and ENDURANCE</b></span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://greatist.com/fitness/resistance-band-exercises" target="_blank">33 Resistance Band Exercises You Can Do Anywhere</a></span><br />
<span style="font-family: Verdana,sans-serif;">Whether you're in your office or in a hotel room, a resistance band is one of the easiest pieces of fitness equipment you can pack. These exercises are completely portable, easy, and adaptable to every fitness level.</span><br />
<br />
<span style="font-family: Verdana,sans-serif;"><b>FLEXIBILITY</b></span><br />
<span style="font-family: Verdana,sans-serif;"><a href="http://www.care2.com/greenliving/8-simple-office-car-or-airplane-stretches.html" target="_blank">8 Simple Office, Car, or Airplane Stretches</a><b> </b></span><br />
<span style="font-family: Verdana,sans-serif;">Stretching doesn't have to mean setting aside 20 minutes for a whole routine. You can stretch while you're driving, waiting, or even standing in line. It's all about being prepared and taking the opportunity. Print these out or jot them down on a notepad that you can stash somewhere.<b> </b></span><br />
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<span style="font-family: Verdana,sans-serif;"><a href="http://www.padgadget.com/2012/08/08/health-and-fitness-five-best-apps-for-stretching/" target="_blank">Five Great Apps for Stretching</a><b> </b></span><br />
<span style="font-family: Verdana,sans-serif;">Download one of these apps for stretching on the road! They walk you through the exercises and can help you decompress after a long day on the trade show floor.</span><br />
<span style="font-family: Verdana,sans-serif;"><b> </b></span><br />
<span style="font-family: Verdana,sans-serif;"><b>BODY FAT/NUTRITION</b></span><br />
<span style="font-family: Verdana,sans-serif;">Success favors the prepared mind! When you travel, you lose some of the control you usually have over your food choices. But, you retain more control than you think! </span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span>
<span style="font-family: Verdana,sans-serif;"><a href="http://greatist.com/health/healthy-portable-fridge-free-snacks" target="_blank">Healthy and Portable Fridge-free Snacks</a></span><br />
<span style="font-family: Verdana,sans-serif;">Travel-friendly snacks can come to the rescue when you're hungry but don't want to eat high-calorie catered meals. Always make sure your snacks include a protein, a carb, and a fat to help keep you full longer. </span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span>
<span style="font-family: Verdana,sans-serif;"><a href="http://www.myfitnesspal.com/">www.MyFitnessPal.com</a></span><br />
<span style="font-family: Verdana,sans-serif;">Watch those portions! Eating on the road usually means huge portions of food that is prepared for large groups, which means lots of fat and sodium. Be liberal when estimating your portions and look for opportunities to fill up on fresh veggies and fruit, and eat meals that are as simple as possible. When you get home, make sure your office and house is stocked with a few staples to get you going until you can go shopping for healthy food.</span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span>
<span style="font-family: Verdana,sans-serif;">Staying healthy on the road is possible with some planning, creativity, and determination. Choose one area where you can make an improvement in your on-the-road habits, and give it a shot the next time you travel!</span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span>
<span style="font-family: Verdana,sans-serif;">I love hearing about your goal progress! Email me at heather (at) wellnesswithoutpity (dot) com and let me know how it is going!</span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span>Healthy Heatherhttp://www.blogger.com/profile/11343516605721256497noreply@blogger.com0tag:blogger.com,1999:blog-5474173998693557234.post-6504973824171095802014-05-03T11:23:00.001-07:002014-05-08T09:41:27.997-07:00You Took the Challenge!<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Welcome to the Visit Florida Strength and Flexibility Challenge! Over the next 8 weeks we will be working on creating the habits that will lead to greater strength and endurance, flexibility, and a leaner body mass. Those include regular exercise, stretching, and optimum nutrition. </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Along the way, you'll learn the fundamentals of how to shed body fat, become more flexible, and improve your muscle tone and strength. And, you'll also learn how to establish the habits that create those outcomes every single day, so you can keep achieving great goals that make your life amazing.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Thank you for coming yesterday for your initial assessment. Soon, you'll receive information related to the goal you set, and you may hear from me now and then to check in with you. Please feel free to reach out to me, as well, and let me know how it is going!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Here is what you can expect:</span><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Customized and general information about your goal, whether it is flexibility, strength/endurance, or decreasing your body fat.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">A morning Daily Dose message for healthy motivation to start your day.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Weekly tips, education, links, and news about area events that may be of interest. These will come in a weekly email that will also link back to this page for additional resources.</span></li>
</ul>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">If at any time you are receiving too much email, just reply to let me know!</span></div>
<br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">This site has been developed as an online resource for you, so visit often for tips, links to resources, motivation, and reminders. For now, check out the pages set aside for each goal, and ask yourself: "What can I do today to move closer to my goal?" Remember, we don't have to get it right, we just have to get it started!</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">If you have questions, leave a comment or email me, the Challenge Coach, Healthy Heather: heather (at) wellnesswithoutpity (dot) com.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Welcome to the challenge, and have fun!</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span>
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<h1>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">RULES</span></span></h1>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><br />
<ol start="1" type="1">
<li class="MsoNormal"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">This is an eight-week challenge running from May 7 –
June 27, 2014.</span></span></li>
<li class="MsoNormal"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Participants will set a goal to improve their strength,
flexibility, or body fat. </span></span></li>
<li class="MsoNormal"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Participants who meet their goal will receive 4 Will's
Bills. </span></span></li>
<li class="MsoNormal"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Must be present on May 7 to record initial benchmarks
and June 27 to record final benchmarks. </span></span></li>
<li class="MsoNormal"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Flexibility will be assessed with the following tests:
shoulder reach, side bend, sit-and-reach, hip flexor extension, and inner
thigh stretch.</span></span></li>
<li class="MsoNormal"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Strength will be assessed with the following tests:
push-ups (for repetition), sit-ups (for repetition), wall sit (for time),
bicep curl (for repetition), and plank (for time).</span></span></li>
<li class="MsoNormal"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Body fat will be assessed by using a hand-held body fat
measurement device.</span></span></li>
<li class="MsoNormal"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Improvements will be judged according to whether the
participant has made progress in becoming more flexible, stronger, or more
lean.</span></span></li>
<li class="MsoNormal"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Assignment of Will’s Bucks will be awarded based on the
participant’s improvement and completion of the challenge.</span></span></li>
</ol>
Healthy Heatherhttp://www.blogger.com/profile/11343516605721256497noreply@blogger.com0