Alcohol Free Is What We Want to Be! Wednesday, July 24

Labor of Love
NEW CHALLENGE
July 5 through September 2

The word labor implies a specific task or effort, many times painful or arduous. A labor of love is doing something because you really want to, not because of any monetary reward you might get for it even though it involves hard work.

This challenge is all about a labor of love, reminding yourself to love yourself so it becomes your norm.

How often do we do something for someone else because it makes them happy and in turn makes us happy. But as the saying goes “how can you love someone else if you can’t love yourself”.

There are many ways we don’t show ourselves love. We are harder on ourselves than on anyone else. We go over and over “why did I drink too much” and the ever popular "if I lost weight I would be so much happier”. We are not showing ourselves love by overeating and over drinking, we are doing the opposite. To start, give yourself grace and tell yourself yesterday is done, tomorrow isn’t here, so let’s deal with the present.

We worry about so many things, things we have no control over. Resilience, happiness and freedom comes from knowing what to care about and what to not let us get bogged down. Let go of things that do not work for you, help you, or encourage you. It is hard! You want to be a good person but be good to yourself first. Send out positivity but give yourself positivity.

We all have bad days, nothing goes right, nasty people out and about, stress levels are over the top and you have no control. This can be true in many ways but your control is to step away, love yourself.

Journal it, put it down on paper, and then let it go.

So each morning give yourself an affirmation. Here are some suggestions:

#1. I am worthy.
#2. I am enough.
#3. I am beautiful inside and out.
#4. Even my “flaws” have good and helpful aspects.
#5. I love and approve of myself.
#6. I am delighted with who I am.
#7. I fully approve of who I am, even as I better myself.
#8. I approve of myself and love myself completely.
#9. I am happy in my own skin and in my own circumstances.
#10. I am surrounded by love.
#11. I am treasured for who I really am.
#12. I am worthy of happiness and love.
#13. I enjoy my own company as I get in touch with my true self.
#14. I am at peace and happy when I’m alone.

It may sound like Stuart Smiley but go with it!

THE EIGHT GOOD HEALTH GUIDELINES
1. Eat at least five servings of vegetables and fruits each day.
2. Choose whole-grain foods, such as brown rice and oats, whenever possible.
3. Include two servings of milk products – low fat (1%) or fat-free – each day.
4. Have some healthy oil (olive oil, canola, sunflower, safflower or flaxseed each day.
5. Ensure that you are getting enough protein by choosing at least a serving or two of meat, poultry, fish, eggs or dried beans each day. Many dairy products are also good sources of protein.
6. Limit added sugar and alcohol.
7. Drink at least 6 8-ounce glasses of water a day.
8. Take a multiple vitamin-mineral supplement each day.

NUTRITION ACCOUNTABILITY
Drink more water: 80/75 oz goal
One or more fruit daily: Y
One or more vegetable daily: Y
Dairy: Y
Healthy Oils: Y

AF: (mostly alcohol free since August 16, 2006): 6551
AIM: 0
ANIM: 1 (021221)
Fitbit Goal/burned: 2170/2011

HABIT ACCOUNTABILITY

Journal: Y
Move Accountability: 4, 12,800+ steps, 250 steps 7/8 hours, walked the nature trail, yard work, workout with weights, counter PU, wall stretches
Sleep Accountability: 3, slept well, 7 hours, Fitbit score 90, stress management 81
Nutrition Accountability: 3, protein shake, protein bar, egg wrap, chips, leftover fajitas, cake
MacrosFirst: Protein: 96/137 (28%), Carbs: 109/100 (32%), Fiber: 30gm, Net Carbs: 79, Fat: 62/45 (40%), Calories: 1295/1353, 58 under, gold star
Happiness Accountability: 3, enjoyed the day, watched GOT, stitched, read before bed
Habit Accountability: 3, more water than Diet Coke
Check in Daily Accountability: 3, I'm here!
Time Management Accountability: 3, walked, laundry, yard work, couch time, stitched
What did you do for yourself today? reading, stitching, time outside

Please post a NSV (non-scale victory), LSP (little sign of progress), PA (positive affirmation) or motivational quote: “Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” ―Earl Nightingale

Start weight July 5: 160.4? Mom's scale
July 12: 158.6
July 19: 158
July 26:
August 2:
August 9:
August 16:
August 23:
August 30:
Yay we have done great! September 2
Celebrate! Final weigh in:

Great success!

2024 Goals:
11,000 steps each day: 190/211
At least 7 hours sleep: 98/211
Lift weights twice/week: Wk 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13:only once, 14, 15, 16, 17:only once, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Starting weight: 179.8
Get to the 160's: March 10, 2024
150s: June 24, 2024
140s:

DH & I took the golf cart to the nature trail to walk yesterday morning, it was mostly shady/overcast. When we got back I picked green beans and tomatoes, and a few strawberries. Then I went through the tomato plants and trimmed off the dead branches, they look a lot better. Then I watered the porch plants. I finished the laundry, put it away, then lunch and couch time. DH kept busy putting my new desk chair together and shaving down the door to the garage which has really been sticking in the humidity. The flooring people were supposed to come after 5:30pm, but apparently got delayed in their other job, so now are scheduled for 10am this morning. We had leftovers for dinner last night, I had another piece of cake.

It's gloomy this morning, I plan on going to water aerobics. Hopefully it doesn't get rained out.


Jan- WTG steps, PU, stretches, NJJ, blue dot, rollovers, AF, going to WW meeting, scale down. Yay for DH starting the laundry. Enjoy having the kids. Sorry the trip to Chicago may not be in the cards, and for the air show crowds. Hope you slept better.

Cindy- Sorry about your internet issues.

M-W Word of the Day

catastrophe 
noun | kuh-TASS-truh-fee

What It Means
A catastrophe is never a good thing. Catastrophe can refer to a momentous tragic event, an utter failure, a violent and sudden change in a feature of the earth, or a violent usually destructive natural event.

// Despite her careful planning, the party turned out to be a catastrophe.

I look to 2024 with a renewed commitment to Progress”
“Out the Door in 2024”

NUTRITION ACCOUNTABILITY
Drink more water: daily goal 70: 75 oz
One or more fruit daily: 1
One or more vegetable daily: 1
Sober Spring AF: 197
AIM: 9

Fitbit Goal/burned: 2,000/2,436

JUST JOURNAL!

HABIT ACCOUNTABILITY
Move Accountability: Step goal 8,500: 8,753 steps, 11/11 hours, 75 PU, 10 floors, stretches, walked, AP No jiggle July,
Sleep Accountability: 7 hours, 73 sleep, 74 stress, resting HR 70
Nutrition Accountability: 31/23 pts 26 weeklies, eggs, toast, ham, LO lasagna, fish filet, fries, protein drink
Fitbit Macros: calorie goal @1500/1,519 cal 47% carbs, 172g, 31% fat, 53g, 22% protein 86g, fiber 8g, 167 left
Happiness Accountability: 4 feeling happy
Habit Accountability: Exercise bar 1/4. Morning routine, tracking,
Check in Daily Accountability: 5 I'm here!!
Time Management Accountability: 4 WW meeting, groceries, fold/ put away laundry, Cleared tables
What did you do for yourself today? 4.journal, reading, knitting, nap
Please post a NSV (non-scale victory), LSP (little sign of progress), PA (positive affirmation) or quote: "I am saying "yes" to all the things that serve my health and journey today"

Start weight July 5: 194.6 cabin
July 12: 194
July 19: 194.8 193.8 at cabin today
July 23: 192.4 Now to hold on
August 2:
August 9:
August 16:
August 23:
August 30:
Yay we have done great! September 2

Celebrate! Final weigh in:

Hi all. Just got home from the airport, pickup went well and so good to see the kids. GF went up for a nap, I'm going to follow shortly and figure the boy will nap too. They were up before 4 their time to get the Uber to the airport. My sleep is still messed up. DH is up late reading with the light on, waking up thinking about driving, just thinking tonight may be better Today will be pretty lowkey. GF said when she gets up they will do a Starbucks run and then study until she feels ready for the test. It's a lot of memorizing Pharmaceuticals. No other real plans for today. Have a happy Hump day all. Will check in when I can Jan

Amy Hope the floor gets figured out today. How was the water this morning? Did you get any weather? Is the cake gone?

Carole Glad your dad enjoyed the concert. Tik Tok for the days until Florida. Who is watching the pets while you're gone?

Hi all