Mintdom

Archive for the ‘Health and Fitness’ Category

Fast Food – Detoxing – Cycling

Posted by The Mint on February 5, 2014

February 5, 2014

02/03/2014
H2O Challenge: Drink 8 glasses of water per day (8)
Exercise Challenge: Do at least 10 minutes of exercise per day (10 minutes)
Step Challenge: Walk 7,000 steps per day (7,357)
February Challenge: Walk 50k steps (31 miles) his month (15.53 miles so far) or 17,873 steps so far this month

02/04/2014
H2O Challenge: Drink 8 glasses of water per day ( 9)
Exercise Challenge: Do at least 10 minutes of exercise per day (16  minutes)
Step Challenge: Walk 7,000 steps per day (7,376 )
February Challenge: Walk 50k steps (31 miles) his month ( 22.66 miles so far) or   steps so far this month

Good morning,

It can be difficult sometimes when I see people losing a lot of weight, fast; it makes me want to get on the bandwagon because it is taking me a long time. I have to keep telling myself that the tortoise always wins the race in the end. It might seem like I am losing the race; however here is what I am learning about some of these fast weight-loss ideas.

Fasting – most of the weight that comes off is water. If you are going to fast, fast from Fast Food 🙂

Detox – Can spell disaster because you devoid your body of valuable nutrients and oh by the way… it is short lived and it is not backed by science

Calorie Cycling – when you eat less than your calorie range one day and above your calorie range another day (trying to trick your body into losing weight). Cycling works best on a bike! 🙂

Best way, is to stick to your calorie range (the hardest part for me) and to eat whole food packed with nutrients 🙂

So instead of trying to catch up with a Fad Diet, I am learning to celebrate my victories – especially non-scale victories. My victory for the past couple of days is my step count (over 7,000 steps) and my water intake (at least 8 glasses a day). I have been steady in both! :::patting myself on the back:::

Instead of worrying about how well others are doing, I am grateful to them for leading the way on this journey into a healthier lifestyle and for being such GREAT encouragers and supporters! Thank you!

AffirMINTion: I believe that slow and steady wins the race.

Make it a GREAT day, IF you choose to.

What are you waiting for?

Life is good!

A Mini Minty MoMINT

My mom says that walking me helps her to be healthy…. AND I LIKE IT!

Waiting for her walk

Life is Minty Fresh!

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Good Fortune!

Posted by The Mint on February 2, 2014

February 2, 2014

02/01/2014
H2O Challenge: Drink 8 glasses of water per day (8)
Exercise Challenge: Do at least 10 minutes of exercise per day (12 minutes)
Step Challenge: Walk 7,000 steps per day (5,729)
February Challenge: Walk 50k steps (31 miles) his month (4.45 miles so far) or 4,288 steps so far this month

Good morning,

Lots going on this past week w/projects at work and some fun things going on in my family and personally.

First we have a close family friend who went on Wheel of Fortune as a gift to my 94 year old Aunt and Super Wheel of Fortune fan! Here is the story

www.bemidjipioneer.com/content/wishing-wheel-woman-competes-wheel-fortune-gift-longtime-neighbor 

Katie (the neighbor) is a VERY introverted person, and it was ONLY as a gift for my Auntie Marion that she went on the show. Not only that, Katie didn’t even own a TV before she entered to be on the show! Stay tuned for my next blog to see how it all turned out!

My question is: How often do you step out of YOUR comfort zone? I personally find it difficult to stay out of mine, and honestly, every time I write this blog is stepping out of mine!

It is difficult to be transparent; however, the results are worth it. This week, I came into work and sitting on my desk was a little gift with this little star
star

 

 

 

 

 

this star was on top of this gift bag
gift

 

 

 

 

 

 

 

in the gift bag was this
fitbit

 

 

 

 

 

 

 

 

 

 

 

I was and am still blown away by the generosity of my friends in the office. I could not even read the card without crying and it chokes me up now while I am writing about it. I still do not know all that were involved so I am thanking you ALL this wonderful gift and for your support on this journey.

Now; however, I am REALLY going to have to step up my game and continue to move out of my comfort zone!

AffirMINTion: I love moving out of my comfort zone. 

Make it a GREAT day, IF you Choose to.

What are you waiting for?

Life is good!

A Mini Minty MoMINT 

My mom put up this tree for the Wheel of Fortune Party…… AND I LIKE IT!
Wheel of Fortune

Posted in AffirMINTion, Fun Stuff, Goal Setting, Health and Fitness | Tagged: , , | 1 Comment »

10,000 Steps and ‘The Gift’

Posted by The Mint on January 20, 2014

January 20, 2014

01/19/2014
H2O Challenge: Drink 8 glasses of water per day (8)
Exercise Challenge: Do at least 10 minutes of exercise per day (12 minutes)
Step Challenge: Walk 6,000 steps per day (3,356)
January Challenge: Walk 50 miles this month (46.03 miles so far) or 98,206 steps so far this month

Good morning, Mintdom!

So I am sure you have heard that it is recommended that we walk 10,000 steps a day by most health authorities. Do you know how this came about? The figure actually came from the 1960’s in Japan when a professor of health and welfare, Yoshiro Hatano, PhD.  tracked active walkers. His research team determined that the average man burned 300 calories – by walking about 10,000 steps; thus, was bornthe manpo-kei (translation: “10,000 steps meter”) or what we call the pedometer. Next time you are playing a  trivia game, this fact might come in handy!

Speaking of aiming for 10,000 steps, I have bumped up my daily step challenge to 7,000 steps. I will have to work hard on this challenge. After accomplishing that for 5 days in a row, I will bump it up to 8,000!

On another note, check out this awesome story of my Auntie Marion’s young neighbor. My Aunt is a wonderful person who has been one of the most popular town figures in Bemidji, MN. Just to give you a little idea, she still gets 250 trick or treaters (this year she came home from where she is staying to hand out full size candy bars). Katie is the kind of friend that Auntie Marion attracts. Katie is giving my aunt the most precious gift of her time and energy- what an inspiration. Thank you, Katie!

http://www.bemidjipioneer.com/content/wishing-wheel-woman-competes-wheel-fortune-gift-longtime-neighbor

AffirMINTion: I want to remember to give the gift of my time.

Make it a GREAT day, IF you choose to

What are you waiting for?

Life is good!

A Mini Minty MoMINT

My mom says…. it is important to give to others… AND I LIKE IT.
Mint

 

 

 

 

 

 

 

Life is Minty Fresh!

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God or a Quick Server…

Posted by The Mint on January 15, 2014

January 15,2010

01/13/2014
H2O Challenge: Drink 8 glasses of water per day (8)
Exercise Challenge: Do at least 10 minutes of exercise per day (12 minutes)
Step Challenge: Walk 6,000 steps per day (6,896)
January Challenge: Walk 50 miles this month (34.87 miles so far)

01/14/2014
H2O Challenge: Drink 8 glasses of water per day (8)
Exercise Challenge: Do at least 10 minutes of exercise per day (11 minutes)
Step Challenge: Walk 6,000 steps per day (7,576)
January Challenge: Walk 50 miles this month (38.84 miles so far)

Good morning Mintdom!

Last night I went for a quick dinner with a friend. It was a nice evening. My girlfriend left first, I paid the bill and I was just pondering whether I should finish (like one sip) my one glass of wine or leave it (how many of you have ever had to have that conversation with yourself LOL). Before I could make up my mind, the server came and snatched it up and was gone. The decision was made for me and it was a good one. Sometimes God (or a quick server) can do for me what I can’t do for myself!

“There are limits to self-indulgence, none to restraint.” – Mahatma Gandhi

Have you ever had a debate like that with yourself? If yes, who won?

AffirMINTion: I am practicing restraint

Make it a GREAT day, IF you choose to.

What are you waiting for?

Life is good!

A Mini Minty MoMINT

My mom says… she is learning the art of restraint… AND I LIKE IT!
happy face

Life is Minty Fresh!

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One Step Back…. Two Steps Forward

Posted by The Mint on January 13, 2014

January 13, 2014

Good morning!

I have good news and bad news. The bad news is that my step count has gone down since I last wrote – WAY DOWN! The good news is that in the month of January, I have done 55,592 steps – not too shabby and if I get my steps back up there, I could do 100,000 steps by the end of January. By applying the one step back and two steps forward, it is doable!

Do you get frustrated when things do not happen fast enough for you or do you work twice as hard. Do you quit when you make mistakes or do you brush it off and keep going? Today, I am  going full steam ahead – are you?

AffirMINTion: If I take a step back, I take two steps forward!

Make it a GREAT day, IF you choose to.

What are you waiting for?

Life is good

A Mini Minty MoMINT

My mom says… keep moving forward…. AND I LIKE IT!

You're not giving up are you?

You’re not giving up are you?

 

 

 

 

 

 

 

 

 

Life is Minty Fresh!

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6,612 Baby Steps!

Posted by The Mint on January 8, 2014

January 8, 2014

01/06/2014
H2O Challenge: Drink 8 glasses of water per day (8)
Exercise Challenge: Do at least 10 minutes of exercise per day (20 minutes)
Step Challenge: Walk 6,000 steps per day (6,200)
January Challenge: Walk 50 miles this month (14.81 miles so far)

01/07/2014
H2O Challenge: Drink 8 glasses of water per day (8)
Exercise Challenge: Do at least 10 minutes of exercise per day (18 minutes)
Step Challenge: Walk 6,000 steps per day (6,612)
January Challenge: Walk 50 miles this month (17.99 miles so far)

Good morning, Mintdom!

I have made over 6,000 steps, three days in a row. I am even impressing myself! Two more days in a row and I will up it to 7,000 steps. My goal is to make 10,000 consistently. Taking baby steps seems to be working for me (sometimes I make my steps really tiny so I get more in LOL). Normally, I am much more aggressive when I start exercising; however, I also end up injuring myself and quit. Also, I am learning to fit my exercise into my lifestyle instead of adapting my lifestyle to my exercise. Every time I add something, I ask myself if I can do this every day for the rest of my life. So far, the answer has been, yes. On the down side, nothing is happening overnight. I’ve been at this for 79 days now. I am just trusting the process right now. Have you ever tried this approach? If not, maybe you should and see what happens.

“The principle is competing against yourself. It is about self-improvement, about being better than you were the day before.” ~ Steve Young~

AffirMINTion: I am taking baby steps on the path to a healthy lifestyle

Make it a GREAT day, IF you choose to.

What are you waiting for?

Life is good!

A Mini Minty MoMINT

My mom says… she takes baby steps every day… AND I LIKE IT!

Minty is improving on her sleep!
improving sleep jan 8 2014

 

 

 

 

 

 

 

Life is Minty Fresh!

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Move It!

Posted by The Mint on May 28, 2013

May 28, 2013

Swimming 1/2 hour

Good morning Mintdom!

Move more, move more, move more and move more. That is what I said to myself while I was in the pool today. I need to repeat that every day. My new goal is to swim! I LIKE swimming. I swam this afternoon and I am sore this evening, which is good news because it means that I did something. I enjoyed and I am sore!

Right now, I can swim freestyle without stopping about three fourths of the pool a couple of times but stopping in between. I want to be out there doing laps. I am not sure how long it will take me, but here is a list of my new goals:

  1. Swim the whole way across the pool
  2. Swim the whole way across the pool and back without stopping
  3. Swim across the pool four times without stopping
  4. Swim be on the Ellen DeGeneres show without stopping
  5. Swim across the pool sixteen times without stopping
  6. Swim across the pool twenty times without stopping

Since I have an indoor pool, I have no excuses for not making my goals. Do you have written goals? Do you have a plan to achieve your goal? If you do not have written goals, then why don’t you? If you have written goals, do you also have a plan?

“A goal without a plan is just a wish.” – Antoine de Saint Exupery (author of The Little Prince)

AffirMINTion: I choose to move more for my health

Make it a GREAT day, IF you choose to.

What are you waiting for?

Life is good!

PS Goal #4 is not an error – I just wanted to see if you actually read this stuff; although, I do want to be on her show one day! LOL

A Mini Minty MoMINT

My mom says…  Move more every day for your health… AND I LIKE IT!

Life is Minty Fresh!
hangin

 

xoxo

 

 

Let’s Move It!

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Are You Eating Something or is Something Eating You?

Posted by The Mint on April 12, 2013

April 12, 2013

Good Morning Mintdom!

As many of you know, I have been sick and have been away from Mintdom for a couple of weeks. I am feeling much better although a little stuck in my writing. I started two other topics this morning; however, this one phrase sticks in my mind:

Feelings are not fact – the fact is you have feelings.

Why is this important? Well… for an emotional eater, it is very important. Many of my feelings are not a fact in my life; however, I DO have them. Today, I am learning to distinguish between feeling real physical hunger and emotional hunger. Here is a little cheat sheet for distinguishing between emotional (feeling hunger) and actual physical hunger.

Emotional Hunger          

Strong urge often paired up with strong emotions
No physical signs
Is above the neck
A desire for a particular food – you have to have it!
Is urgent – have to have it now|
Paired with upsetting emotion
Involves automatic absent minded eating
You do not notice that you are full and keep eating
You feel guilty

Physical Hunger

Is gradual – your stomach growls
Is open to different foods
Is based in the stomach – growling, gnawing, rumbling sensations
Is patient
Occurs out of a physical need
Involves deliberate eating and an awareness of eating
Stops when full
Realizes that eating is necessary

As I write this (rather long post), I decided that I need to print this little cheat sheet out and keep it with me as a reminder to eat more out of physical hunger. Honestly, I think my stomach rarely growls. When was the last time that your stomach rumbled?

AffirMINTion: I will not eat to my feelings today. 

Make it a GREAT day, IF you choose to.

What are you waiting for?

Life is good!

PS. I would like to wish a happy birthday to JP Blankenship who is an awesome young realtor on our team and who one of the nicest young men that I know. In fact, if you ask half the builders in Loudoun County, they will say the same. JP is smart, energetic, kind, and tenacious in addition to being a wonderful work mate and friend. Happy birthday, JP, I hope it is a GREAT one!

A Mini Minty MoMINT 

My mom says…. Happy birthday, JP… AND I LIKE IT! 

Life is Minty Fresh!
minty 2013 feb

xoxo

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Our Best Asset!

Posted by The Mint on March 25, 2013

March 25, 2013

Good morning, Mintdom

I have missed you! I have not written and this will be short because I have been sick for the past 10 days with a good case of bronchitis. Today is my first day back at work and I am so excited! One of the most important things that I learned is that my health (and your health too) is the best asset. Sometimes, I take it for granted but I think it will be a while before I do that again. March is normally when I make my annual trip to the doctor and before I was sick, I was thinking of putting it off. I do not like going to the doctor; however, if I want to avoid going, I need to go for my annual physical and follow the directions she gives me. I do not want to lose my BEST asset?

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” – Mark Twain

Are you taking care of your BEST asset or are you taking it for granted?

AffirMINTion: I take care of my BEST asset.

Make it a GREAT day, IF you choose to.

What are you waiting for?

Life is good!

A Mini Minty MoMINT

My mom says… to be healthy I need to rest…. And I LIKE IT!

Life is Minty Fresh!

resting with my momxoxo

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I Am Not Yogurt Fan – Sooo… Why Do I Buy it?

Posted by The Mint on January 30, 2013

January 30, 2013

Good morning, Mintdom!

Many of you know that I attend Weight Watchers. Last night there was a discussion about small things that we can do during the week in order to have a good week. I told the group that I buy yogurt, even though I do not like it. The instructor asked, “Why in the world would you buy something that you do not like”. My response was that I buy it to self-regulate. If I have snacks that I do not love, I will not eat that much. Voila – instant portion control! It is a small thing and helps me in a great way; however, I bet you will not see it in any diet books!

 “If you can’t do great things, do small things in a great way.” ― Napoleon Hill

Do you have any small things that you do that help you in a great way to live a better life?

AffirMINTion: I do small things that improve my life.

Make it a GREAT day, IF you choose to.

What are you waiting for?

Life is good!

A Mini Minty MoMINT

My mom says… I am little, I am GREAT… and I LIKE it!

Life is Minty Fresh!
Great Things - Small Packagexoxo

Great things come in small packages

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