Journal Prompt week one

So each week we want to give you a journaling prompt to encourage you to record your process. To get your feelings on paper and to keep track of your success.

This week because it's week one and we have alot going on I am just going to give you and easy prompt. Some weeks we will give you harder yet fun ones with art stuff involved.

Prompt one:
Journal about why you joined this challenge.

We would like to encourage you to journal as much as possible even everyday if you can! It will help you stay on track. Try doing it at the same time as you fill out your exercise chart.

Happy journaling to you all!

Week one exercise and playlist

So we want to be able to help you find some fun new easy and tougher routines. Here is one that maybe a little bit tough in a couple things but its still a pretty quick routine and you can do it in 10 mins.
We have provided links to some of the exercise you may not be familiar with.

Try doing this routine.

50 Jumping jacks
5 Pushups
20 Crunches
20 mountain climbers
30 Second plank
7 burpees

We also Wanted to give you this Pretty and fun exercise chart to paste into your journal to record your success. To make you feel happy about writing down what you are accomplishing. To know we are right there with you!


To print this just right click and save then print it out for your journal.

And to get your blood pumping, your heart racing and your mind in the game here is a playlist for you to workout too.

Recipe week one

Healthy Tacos!


First prepare your healthy meat.

Lean and spicy taco meat:
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Per serving: 98 calories; 2 g fat ( 1 g sat , 1 g mono ); 35 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 17 g protein; 1 g fiber; 243 mg sodium; 26 mg potassium.

Next prepare your tacos

12 Hard baked taco shells
Lean & Spicy Taco Meat (recipe follows)
3 cups shredded romaine lettuce
3/4 cup shredded reduced-fat Cheddar cheese, (3 ounces)
3/4 cup diced tomatoes
3/4 cup prepared salsa
1/4 cup diced red onion
To assemble, fill each taco shell with (in any order): a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese, 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.
261 calories; 5 g fat ( 1 g sat , 1 g mono ); 38 mg cholesterol; 31 g carbohydrates; 24 g protein; 5 g fiber; 582 mg sodium; 272 mg potassium.


This recipe is from Eating Well. Enjoy!

Making a goal week one

Making a goal and making time to achieve that goal

We know that this journey is not going to be easy. We want to help you along that journey. Let you know that you are not alone, you are worth it and give you some tools we think will help.

First we want you to make a goal.
Making goals for yourself is a good way to see the reward you are working towards and to document the process. Having it written down some where gives you a place to look back on when you are needing a boost. A refresher of what you are working towards.

So lets start with making a reasonable goal.
You want to have to work some for your goal but you also don’t want something that is so hard or completely unachievable. You need to find a happy medium. Now maybe your goal is simply to fit a bit better in your old pair of jeans, or maybe your goal is to lose 50 pounds. Now these are both achievable goals but only one will happen in this 8 week challenge. Yes you maube could lose 50 pounds in two months but it’s a lot healthier to lose it slowly over time. Also when losing it slower it’s more likely to stay off. So we want you to be aware of these factors when making your goal. If your goal is really to lose 50 pounds then that’s a great goal but know that it will and should extend the length of this challenge and that you should keep working hard when the challenge is over to achieve your goal! You are so worth it!

So on page one in your journal we want you to dedicate it to your goal board.
We are crafty ladies and we know a lot of your are too so we want you to make a collage on your first page all about your goal. You can paint, draw, cut up magazines, maybe scrapbook your goal. Just focus on getting your goal down and on paper. Making the page just as beautiful as your goal is! You and your goal are worth it!

Now that you have made a goal and have it on paper whats next?
Finding the time to work on your goal.
We know you are busy. We are busy too. How do find the time to get in some exercise?
Here are a couple suggestions. Try these out this week. We want you to use this first week as a getting into the routine week. Experiment until you find what works best for you and hopefully by next week you will have a new routine in place.
-Try exercising for 10 mins before you get in the shower in the morning.
-Try walking on your breaks at work.
-Try doing a simple workout routine while watching tv in the evenings.
-Maybe cut some minutes off other activities that are not helping you towards your goal and use those minutes to get active.
-One thing we would suggest is maybe not workout right before bed cause it get your energy up and then it may be difficult to sleep and getting your 8 hours of sleep is important also.
So use this week to work out your routine and to make your goal board in your journal, remember we are here for you and you are so worth it!!!

Deciding "I am worth it" week one

Welcome to week one. We are so pleased you all decided to join us! That you all decided
here and now that you are worth it! Because you are! You truly are worth it!
Over these 8 weeks we are going talk about a lot of things, getting healthy, staying
motivated, making time to exercise, making a goal and working towards it, but the most
important thing we are going to talk about it the fact that you are worth it!
You deserve to be healthy and happy. You deserve you time to take care of yourself.
You are worth it! You are worth the hard work it will take to reach your goal.
You only get one chance in this amazing world we live in so why not be everything can
be and enjoy the work and rewards it has to offer you.

Through out this challenge we are going to talk about more reason why you are worth it.
Why carving out you time is important. Why eating healthy is important. Why exercise
your mind and body and spirit is important. And the great thing is that we will all be
in this together, working towards the same goal. If you feel like you need to talk or
vent to someone, we’ll be hear to listen. We got your back!

So know that this challenge may be difficult. Know that at some point you may want
to quit. We’ll be there for each other, keeping each other from throwing in the
towel. You’ll have someone to be accountable to. Also know that we are here with
you, working through our own journeys and you are not alone. Know that the reward of
reaching your goal with be worth all your hard work. You are worth it!

“Put your heart, mind, intellect, and soul into even your smaller acts, this is the secret of
success.” –Swami Sivananda

So we would like to have you all sign a pledge for this challenge:

We want to you to sign this pledge. To know that it is true and to let it guide you.
So please print this out (you can right click on it and save it then print it) and paste it into the front cover of your journal.
Let this be the way you start this challenge and new journey. By knowing you are worth it!