Tag Archive: attitude


Just two more days until my next weigh-in! I’m excited! I spent part of the morning watching videos of Chalene Johnson (Turbo Jam, TurboFire, ChaLEAN Extreme), Brett Hoebel (Biggest Loser, RevAbs), Tony Horton (Power 90, P90X, 10 Minute Trainer), Shaun T (Hip Hop Abs, Insanity) and more leading the Super Workout at Coach Summit in LA which is extremely motivating. Can’t wait for next year in Vegas!

11:00am 12oz water and 2 Beachbody Slimming Formula tablets

12:45pm Breakfast – I have really got to start doing better about eating right after I get up and BEFORE I get on the computer! Chocolate Shakeology made with 4oz water, 4oz 1% milk, 1 Tbs. natural peanut butter, 1 scoop Shakeology Fiber Boost and 3 ice cubes

3:00pm Snack – 1/2 large cucumber, sliced with 2 Tbs. Trader Joe’s hummus

4:00pm – 12oz water

6:00pm Lunch – 12oz water with 2 Slimming Formula tablets, Smothered chicken burritos. Here’s the “recipe” inspired by Sam the Cooking Guy. Love him!

1. Shred some rotisserie chicken (Costco has the best deal by far) I used 3 oz in my burritos

2. Warm the chicken and enchilada sauce on the stove – I used about 2c. sauce for the whole family – make sure there’s enough sauce so that after you take the chicken out there’s enough to spoon over the burritos

3. Heat tortillas in a dry skillet on medium until soft and pliable, about 20 seconds, flipping halfway through (don’t leave them in the skillet too long or they’ll become hard and difficult to deal with) – I used Mission flour tortillas for the family and whole wheat, low-carb, high fiber tortillas for mine. Let’s compare…200 calories for one regular tortilla or 80 calories and 12g fiber for one of the kind I used. Seems like a no-brainer to me. I had two which were fewer calories than one of the other. Why didn’t I give the same to my family? Because they taste like whole grain and getting them to eat stuff like that is a work in progress. Baby steps.

4. Put warm tortilla on a large plate and sprinkle the center with shredded cheese – I used part-skim mozzarella because that’s what we had. Monterey Jack would be great. I weighed out 2 oz for my whole plate and divided it between the two burritos and top.

5. Top the cheese with some of the shredded chicken. I used a fork and kind of pressed it against the inside of the pan so it wouldn’t be too saucy, leaving some of the sauce for the top.

6. Roll up the tortilla to make a burrito. I fold in the sides first, then fold the bottom up over the filling and continue rolling up.

7. Once you’ve made the burritos, place on each person’s plate, spoon the remaining sauce over the top, sprinkle with shredded cheese and shredded lettuce then top with some sour cream. I used 2 Tbs. and it was the light kind.

8:00pm 12oz water

8:05pm Was feeling really sleepy and knew I was in great danger of slipping into that mental state where I blow off my workout, finding a myriad of ways to rationalize it, so I went out for a walk/run.

9:30pm 12oz water

10:00pm Dinner – 12oz water and 2 Slimming Formula tablets, Chocolate Shakeology made with 4oz water, 4oz 1% milk, 1 scoop Shakeology Fiber Boost, a little mint extract and 3 ice cubes

12:30am Snack – 6oz Yoplait Light Blueberry and 10 raw almonds

Total calories consumed – 1343  Total calories burned – 2925

Protein – 116g, Carbs – 145g, Fat – 47g, Fiber – 52g

Water – 72oz

 BONUS – Photos from my walk. Please forgive me for getting so excited about pretty clouds, but when you live in a place that’s overcast 75% of the year seeing some blue sky and clouds that have actual shapes other than “blanket” is a big deal. Once the sun had gone down to the point where taking photos with my not-so-great camera was pointless I decided to try some running intervals again. This time I took the advice of a friend and payed more attention to being light on my heels. It made a huge difference and I found myself going farther each time. Instead of counting steps I looked ahead for a landmark and told myself I could make it…and I did. The last interval was even uphill and I went farther than my goal. Booyah!! LOL

It’s amazing how often we hold ourselves back from accomplishing things because we tell ourselves we can’t. We were watching a fascinating show on the Discovery channel earlier in the day about a man who, if you didn’t know what he was doing and you believed in that stuff, you’d swear was a psychic. He’s actually a professional mentalist and he did share a lot of what he was doing. In one part he was explaining how car salesmen use little “tricks” to get you to think a certain way and do certain things like buying a car you didn’t really want when you went in. He also gave tips on how to counteract what they’re doing so you can get the best deal.

Afterward, I was talking to my kids about how our minds are so pliable…so open to suggestion…and how we can actually use that on ourselves to our advantage. I gave the example of how Chalene Johnson does this in a very unsubtle way in her workout programs. She says things like, “Guess what? You’re not tired!” or “I know you saved some energy for me!” or simply “You can do this!” and you start to believe it. The next thing you know you’re pushing yourself harder than you ever thought you could and you are doing it…just like she said. We can tell ourselves things that will either hinder or help. I know I have been guilty of holding myself back with negative thoughts, but I’m learning just how powerful our thoughts and words really are. It’s a gift from God. We need to exercise our free will and use it to our advantage. We do not have to be victims of our circumstances. We can choose to believe that we are capable of so much more, even if no one around us believes it. If we say we can’t, guess what…we’re right because we won’t even try. We have to say we can, figure out how and do it. It’s 99% mental.

My son suggested we go for a walk yesterday. He was kidding. I did go, though. That’s three days in a row so it’s looking like I’m getting back to normal again. Just have to say that after not walking for over a week, Thursday’s walk made me realize how quickly we lose what we don’t use. Ouch!

I started to take some photos and realized the batteries in the camera were dead. That problem is solved now so I’ll have to get out there today and take some. I could’ve said, “maybe I’ll get out there and take some,” but I’m learning that thoughts and words have a profound effect on the outcome of our lives. By simply changing “maybe” to “I’ll have to” I’ve set myself up for success because I’ve told myself I’m going to do it. My attitude is completely different.  Instead of thinking of my walk as optional I’m planning the best time to go.

I used to hate exercising, but now I love it and the workouts I do now are more challenging. If anything, you’d think I’d hate it even more, but I took Chalene Johnson’s advice and started telling myself I love it. There are times when the workouts feel especially tough. Instead of thinking, “I can’t do this today. I just don’t have the energy,” I tell myself I can do it and that I’m fine. It may sound crazy, but it works. And not just with exercise. We can change our perspective on anything by replacing negative thoughts with positive ones.

I’m realizing that I need to expand my ability to do this to other areas of my life. I’ve spent a lot of time thinking and talking about how I’m not organized or good at keeping the apartment clean because of my background. I’m not saying that those things weren’t true, but now I’m going to tell myself that I’m awesome at organizing and cleaning. Does that mean that suddenly everything will be perfect? No, but now instead of focussing on what I can’t do I’ll be looking for ways to be better.

In the past, I’ve had a pattern of starting things and then not finishing them. I think it’s fairly normal to not finish every single thing we start, but once I had given myself that label I became “the person who never finishes anything” which set me up for failure. Now I’m going to be “the person who follows through and finishes things.” No doubt the temptation will arise to quit things when they get hard, but now I know how to push through it. Instead of telling myself I might as well give up because that’s what I always do I can talk to myself the same way I would a friend who is tempted to quit something worthwhile.

The Golden Rule says treat others the way you want to be treated. I think there’s a flip side to that. Treat yourself the way you want other people to treat you. If a friend kept telling me I might as well give up because that’s what I always do or I can’t do something because I don’t have what it takes to succeed I would be seriously offended and probably wouldn’t be their friend very long. But that’s exactly the kind of stuff we tell ourselves on a regular basis. We need to learn to be our own biggest cheerleader and stop sabotaging ourselves. When the negative thoughts start to seep in and take over we have to make a conscious effort to fight them off. Thoughts are only as real as the actions we take because of them. If the thought crosses the mind of a successful person that they’re not successful does that make it true? Not unless they allow themselves to believe it and stop doing the things that have made them a success.

I dare you to try it. Identify something negative you continually tell yourself that keeps you from doing something you want or need to and start telling yourself the opposite. If you find yourself thinking it won’t work, you’re still doing it. Cut it out. Adjust your attitude so it’s positive. You CAN do this. Now I’m going to go for a walk, just like I said I would. 🙂

Usually when I head out for a walk I don’t plan where I’m going or what I’m going to photograph…well, except for the tree.

But, today was different. I was on a mission. Since I had a free hand, I decided I would go back on the same path I was on the day before and pick up the bag of poop if it was still there. As I looked for it along the edge I found this instead.

Sorry, but I had to share. I was just so amused that there I was looking for poop and although it wasn’t exactly what I was looking for, I found it. Of all the times I’ve walked those trails I’ve never noticed any before. That got me thinking about a life principle brought to my attention recently through the wonderful people on my team of coaches. In life, you find what you’re looking for so you’d better look for things you want to find. Like squirrels.

Ok, maybe most of us aren’t looking for squirrels, but we all are looking for something even if we don’t realize it. Our attitudes often determine what we find in life. Positive people find positive experiences and success while negative people just can’t ever seem to catch a break. Even if we’re not exactly sure what we’re looking for, having a positive attitude and an open mind allows us to see bright spots and opportunities along the way. The more time and energy we spend focussing on what we want, or don’t want, the more likely it is that it will happen. Goals gives us direction and something to move toward. We take action so we can move closer to what we want. Eventually, we find what we’re looking for even if it doesn’t look exactly the same when we reach it. The opposite is also true. When we spend our time focussing on all the negative things that can happen we become the kind of person that negative things happen to.

For example, if a person in a relationship is constantly worried that other person will be unfaithful or leave them they begin to act distrustful and jealous, turning themselves into the kind of person their partner doesn’t want to be around. They drive the other person away, creating the very situation they’re so worried will happen. If they had believed the best and focussed on the positives in the relationship they would’ve been that much more irresistible to their partner, creating a strong, happy relationship.

Besides looking for that green bag, I had another mission. WordPress has a weekly photo challenge and the title this week is Refuge. I was looking for something that would fit, though I wasn’t exactly sure what it would be. Since I hadn’t gotten the shot by the time I reached the main part of the park I left Pre’s Trail and headed out toward the mall along the river.

Once I passed the mall I crossed over the river and headed back.

The benches on the south side of the river were donated in memory of loved ones and each carry a plaque. This one was my favorite. Obviously a woman who was looking for good things in life.

Passing by the rose garden, I thought that someone looking for thorns would certainly find them, but even in winter while the bushes lie dormant there was something amazing there.

A little farther down the path, another memorial.

Directly across the path from the war memorial, something considerably more lighthearted.

Shortly after passing the cheerful animals I came upon a figure barely moving forward along the path with their whole life on their back and their head hung so low I couldn’t tell if it was a man or woman. I don’t remember ever seeing a person so downtrodden and heavily burdened. I overtook them quickly as they seemed to be struggling to put one foot in front of the other.

As I listened to the shuffling footsteps fading away behind me it occurred to me that I should do something. As I pondered the idea I slowed down, but kept going. What could I do? I had no money or food with me. Then I knew. I could lift their burden, even if for only a few minutes. I retraced my steps until I was standing right in front of what I had finally figured out was a woman. “Excuse me.” She didn’t look up, but tilted her head to the side so she could see me. “I don’t have anything on me to help you out, but I can carry that for a while if you’d like.” The look on her face made me wonder how long it had been since anyone had actually spoken to her. She shook her head no and kept shuffling along. Maybe she was afraid I would take her stuff or maybe she was holding onto one last bit of pride. Either way, she refused my offer to help, but it was fine. Maybe the fact that someone actually noticed her was enough to lift her burden for a while.

We parted ways and I found myself wishing I had asked her name or just walked with her for a bit. But she was gone so I went back to taking pictures.

I headed home, a bit weary from the extra long walk. Did I find what I was looking for? I did. You can see the photos here. No matter what you’re looking for you will find it. Whether it’s a person who needs help, or an opportunity to learn something new, or beauty among the thorns you’ll find it. And, if it’s poop you’re looking for, well, there’s plenty of that around, too…if that’s what you want.