Back Packs are LIFE!

This week was all about back packs...not because we're getting ready to send our kids back to school, but because we want to take complete responsibility for our selves, have self control, and own our lives...we want to stay in our own "back packs." Glenda helped us understand what that means related to our healthy eating as well as many other areas of our lives.

Glenda educated us on the difference between living in extremes verses living a balanced life. Being over responsible, trying to control others, and blaming, is "getting into others back packs" while being irresponsible, allowing others to control us and denying our emotions, is "allowing others into our back pack."  Our goal is to live in a balanced place instead of living in either of these extremes.

We learned about the reasons we live in extremes due to feeling powerless, but regardless of what levels of powerlessness we may have experienced in our lives, as adults, we are to be pro-active in living healthy, balanced lives with healthy relationships.
Thank you Glenda for helping us live our best lives!

We celebrated winners of the week along with some great individual weight loss.
Noon: Team "Changed," Kenny and Lynelle, won with a 1.55% of weight loss for the week! Great job on your second win!
6PM: Team "Chafing the Dream", Ashley and Maria, won with a  2.09 % of weight loss for the week! Congratulations girls!! 

We are moving into week 8 of this Team Challenge and into the maintenance stage of CHANGE! We've got two more weeks to stay the course, reach goals and finish strong! Focusing on what we can control and letting go of what and who we can't control will make all the difference in these next two week!

Your Challenge for the week:
Listen to week 4 "Coping Skills ~ Feeling Your Way Through Life" and do the homework provided.

Until next week
Always encouraging you,
Letha








 

Change ~ Week 7 Team Standings

Downward Dogs	12.38%
Boobs, Butts and Guts be Gone	12.15%
Lightning Strikes Again	11.19%
Melting Belts	9.78%
Choosing 2 Change	9.67%
Loose Change	9.51%
Chafing the Dream	9.48%
Now or Never	9.31%
Awkward Family Photo	8.55%
Changing Our Weighs	8.52%
Tiny Hiny's	8.51%
Funk and Osi	8.30%
Weigh To Change	8.27%
The Twodinis Masters of the Weigh	8.14%
Now U See It, Now U Don't	8.07%
Two Guys	8.04%
Victoriously Redeemed	7.99%
Bringing Sexy Back	7.86%
Skinny Britches	7.53%
Team Sisu	7.31%
Cha cha cha cha changes	7.10%
Diminishing Duo	6.98%
We Win Because We Lose	6.84%
Rock Starz	6.65%
La La Losers	6.60%
Warner Warriors	6.29%
Sassy	6.24%
Got Change?	5.79%
Transformers	5.73%
Weight Be Gone By St. John	5.63%
The A Team	5.49%
Team ABC…All Bout Change	5.47%
Sisu & Spunkette	5.35%
Mommas Boy	5.07%
Fluff 2 Buff	5.05%
Daring Dieting Duo	4.89%
Thick and Tired Of It	4.78%
Miller Lite	4.69%
Cauliflower & Muscle Power	4.68%
Skinny Genes	4.31%
Caboose Cutters	4.23%
Buzzy and Babe	4.19%
Transformation Station	3.92%
Change Gang	3.89%
Lose the Caboose	3.83%
Momma's On a Mission	3.68%
Dedicated Daisies	3.60%
Destination Orange	3.55%
The Changelings	3.53%
Amazing Change	3.52%
Dipping Dots	3.27%
Drop It Like Its Hot	3.01%
Change of Harp	2.88%
Staying on Target	2.88%
Making Change	2.71%
Miller Time	2.62%
The Chargers	2.38%
Fit and Fab by Fall	2.34%
Champion Chunkers	2.23%
50 and Change	2.17%
Changing Beauties	1.99%
Shape Shifters	1.86%
Game Changers	1.72%
Super Dupers	1.70%
Healthy Changes	1.58%
Spare Change	1.54%
Knights of the Buffet Table	1.41%
Shrinking Violets	1.39%
Captain Jack	1.35%
Sister Slim	1.22%
Turn and Face the Strain	0.52%
Team A to Z	-0.25%
Slow and Steady	-0.70%
Sis Boom Ba	-1.11%

Fun Food Facts!

While we're in the action stage of change, I thought it would be a great time to look at some food facts!  We did that Thursday at The Healthy Weigh. We tackled restaurant eating, the healthy weigh :-), looked at some of the miracle foods of this century and learned some new concepts that will help us lose the weight and keep it off for life!

Restaurant eating can be difficult when you're trying to eat healthy. It seems that the menus at our favorite places don't cater to our low fat, low calorie lifestyles. The mantra to remember when eating out is this..."The food you need, is in the kitchen" (of the restaurant that is) You might not see your program foods on the menu, but the food is in the kitchen.  Our job is to get that food on our plate. It will be great to hear the feedback from our self-changers this week as one of their challenges for the week is to go out and eat!

We focused on some of the miracle foods that if abused can make us fat.  Even though these foods are "good for us" we've got to eat them responsibly. From avocado, to olive oil, the miracle foods will be added back into our diets when we meet our goal weight. And even then, we'll be eating them sparingly.

I shared some fun concepts that I hope will help my healthy weigh friends for life. "Sometimes foods," "Three to One" and the "Calorie Bank" ...had to be there :-)  These concepts have helped me over the years...and I know they'll help my Healthy Weigh clients as well.

Congratulations to Janean  and Becky for winning the $100 prize this week!  Congratulations to all of you who were entered into the drawing!  Awesome weight loss!

Our winning teams for the week were:
Noon "Skinny Genes" Val and Mindy with a weight loss % of 2.65 for the week!  Great job you two!!
6PM "Transformers" Becky and Debbie with a 3.74 % of weight loss for the week!  How amazing is that??  Congratulations!!

Your challenges for the week:
1. Go out to eat and stay on program, bring in your receipt for a ticket in the drawing.
2. Listen to week # 3 "What's in Your Back Pack ~ Controlling What You Can" and do the homework provided.

We've got 4 weeks to go and great weight loss ahead!  Keep up the great work in this action stage!

Always encouraging you,
Letha

Change ~ Week 6 Team Standings

Boobs, Butts and Guts be Gone	11.40%
Downward Dogs	11.28%
Lightning Strikes Again	11.19%
Loose Change	8.79%
Melting Belts	8.71%
Now or Never	8.70%
Choosing 2 Change	8.13%
Changing Our Weighs	8.04%
Awkward Family Photo	7.79%
Victoriously Redeemed	7.58%
Chafing the Dream	7.54%
Tiny Hiny's	7.47%
The Twodinis Masters of the Weigh	7.41%
Bringing Sexy Back	7.40%
Now U See It, Now U Don't	7.35%
Diminishing Duo	6.98%
Two Guys	6.78%
Skinny Britches	6.78%
Funk and Osi	6.73%
Weigh To Change	6.34%
Warner Warriors	6.19%
We Win Because We Lose	6.16%
Sassy	6.07%
Team Sisu	6.06%
Rock Starz	5.77%
Transformers	5.67%
Got Change?	5.65%
Cha cha cha cha changes	5.64%
The A Team	5.49%
La La Losers	5.23%
Team ABC…All Bout Change	5.21%
Mommas Boy	5.12%
Fluff 2 Buff	5.05%
Weight Be Gone By St. John	4.87%
Thick and Tired Of It	4.78%
Skinny Genes	4.76%
Amazing Change	4.34%
Sisu & Spunkette	4.33%
Cauliflower & Muscle Power	4.26%
Caboose Cutters	4.23%
Buzzy and Babe	4.19%
Daring Dieting Duo	4.14%
Miller Lite	4.05%
Lose the Caboose	4.05%
Change Gang	3.89%
Dedicated Daisies	3.60%
Dipping Dots	3.32%
Staying on Target	3.26%
Drop It Like Its Hot	3.01%
Transformation Station	2.94%
Momma's On a Mission	2.92%
The Changelings	2.91%
Making Change	2.71%
Miller Time	2.62%
Fit and Fab by Fall	2.61%
Change of Harp	2.40%
Destination Orange	2.32%
Super Dupers	2.27%
Champion Chunkers	2.23%
Sister Slim	2.22%
50 and Change	2.17%
The Chargers	2.16%
Healthy Changes	1.72%
Changing Beauties	1.60%
Spare Change	1.54%
Knights of the Buffet Table	1.41%
Game Changers	1.38%
Shrinking Violets	1.32%
Shape Shifters	1.31%
Captain Jack	1.02%
Slow and Steady	-0.24%
Team A to Z	-0.25%
Turn and Face the Strain	-0.41%
Sis Boom Ba	-1.11%

It's Time to Take ACTION!

Even though we've been working at this weight loss thing for 5 weeks now, we finally got to the ACTION stage of change Thursday.  Funny thing is, many people equate action with change, but weight loss or any other behavior change will be temporary if the "work" is not being done.  The work, in this case started back at the pre-contemplation stage.

The action stage of change is the busiest one, and the one that requires the most commitment. We had a serious talk this week about commitment.  I encouraged our self changers to push the re-set button if necessary, to make the next 5 weeks an outstanding experience! A lot of weight can be, and will be lost in the next 5 weeks at The Healthy Weigh!

Although we are taking action now and getting recognized for it, the "work" that needs to be done for permanent change continues!

• Changing your level of awareness
• Changing your emotions
• Changing your self-image
• Changing your thinking

In other words...to lose weight and keep it off for life, you've got to CHANGE!

We reviewed the truth about WILLPOWER this week! I'm so glad that our spring Team Challenge taught us so much about WILLPOWER!  We have more control over the level of our willpower than most people think! (even the stages of change experts)

Willpower is made up of three powers:

I will power...the ability to remember that you want the consequences of doing this difficult thing.

I won't power...what we typically think of as willpower, the ability to resist temptation.

I want power...the ability to walk around the world with a clear memory of what it is you care about most.

Willpower is all about harnessing these three powers!

We learned that we have the ability to grow our willpower by using these willpower boosters:
Meditation
Exercise
Internal processing
Re-visiting want power
Keeping blood sugar levels even
Avoiding triggers
Completing tasks you've been avoiding
Meeting your future self
Rewards

REWARDS are a big key during the ACTION stage of change! I reminded our self changers that failing to reinforce (reward) their positive self change efforts, they are essentially punishing themselves! Rewards are a big deal!!

Your Challenges for the week:
1. Bring in a list of goals and rewards
2. Download week # 2 "Change Your Thinking ~ Change Your Life" and do the homework provided.

Another fun challenge was thrown out this week. Every self changer that loses 2.0 pounds for the week will be entered into a drawing for $100...at noon and 6 PM!  (I was asked if 4 pounds would get two tickets, 6 pounds, three tickets, 8 pounds 4 tickets...  SURE!  Why not!!!??? Go for it!!!

Our winners for the week!!
Noon: team "Ch Ch Ch Ch Changes" Lynelle and Kenny with a 2.81 % of weight loss for the week! Good job you guys!!!
6 PM: team "Victoriously Redeemed" Vicki and Kim with a 1.897 % of weight loss for the week! Outstanding!!!

They chose a great week to win because Barry Brandenburg and Glenda Bigalky sponsored the winner  of the week with $100 at each gathering! Thanks Barry and Glenda for your love and support of all of us!

Week five...the week to push the re-set button if necessary and to continue on this journey of change!
We're half way home...and we've got great things ahead!

Until next week.
Always encouraging you,
Letha

Change ~ Week 5 Team Standings

Downward Dogs	9.92%
Boobs, Butts and Guts be Gone	9.47%
Lightning Strikes Again	8.84%
Choosing 2 Change	8.33%
Now or Never	7.98%
Now U See It, Now U Don't	7.18%
Melting Belts	7.12%
Tiny Hiny's	7.09%
Loose Change	6.94%
The Twodinis Masters of the Weigh	6.90%
Changing Our Weighs	6.87%
Chafing the Dream	6.70%
Skinny Britches	6.39%
Victoriously Redeemed	6.38%
Bringing Sexy Back	6.33%
Team Sisu	6.06%
Rock Starz	6.00%
Two Guys	5.86%
Diminishing Duo	5.78%
Weigh To Change	5.55%
Funk and Osi	5.35%
Sassy	5.28%
Awkward Family Photo	5.27%
We Won Because We've Lost	5.15%
Buzzy and Babe	5.07%
Fluff 2 Buff	5.05%
The A Team	4.95%
Weight Be Gone By St. John	4.87%
Warner Warriors	4.87%
Change Gang	4.83%
Cha cha cha cha changes	4.77%
Team ABC…All Bout Change	4.62%
Sisu & Spunkette	4.54%
Amazing Change	4.53%
Got Change?	4.49%
La La Losers	4.07%
Miller Lite	4.05%
Cauliflower & Muscle Power	3.76%
Mommas Boy	3.69%
Staying on Target	3.66%
Thick and Tired Of It	3.52%
Daring Dieting Duo	3.52%
Dedicated Daisies	3.49%
The Chargers	3.32%
Lose the Caboose	3.13%
Momma's On a Mission	2.97%
Transformation Station	2.94%
Caboose Cutters	2.88%
Change of Harp	2.86%
Dipping Dots	2.78%
Making Change	2.71%
Destination Orange	2.63%
Miller Time	2.62%
Fit and Fab by Fall	2.61%
Drop It Like Its Hot	2.60%
Super Dupers	2.53%
The Changelings	2.52%
Shape Shifters	2.39%
Champion Chunkers	2.23%
Skinny Genes	2.16%
Transformers	2.00%
Sister Slim	1.72%
Spare Change	1.54%
Healthy Changes	1.51%
Knights of the Buffet Table	1.14%
Changing Beauties	0.77%
Shrinking Violets	0.74%
50 and Change	0.38%
Team A to Z	-0.25%
Game Changers	-0.37%
Turn and Face the Strain	-0.41%
Slow and Steady	-0.80%
Sis Boom Ba	-1.11%
Captain Jack	-1.12%

Preparation...The Corner Stone of Effective Action!

Wearing my son's scout uniform this week for a visual, I explained the important stage of PREPARATION!  As any good scout will tell you, being prepared readies you for action.  So before we move into the action stage of change, we've got to spend some time making final adjustments... preparation!

One of the most important things we can do to insure that we have success in the action stage and beyond, is to "go public." Telling people closest to you and even those you're acquainted with, that you've made a DECISION to change, holds you to a level of accountability that sets you up to have great success. Going public can be uncomfortable because of past failures or the fear of failing in the future, but it's necessary for real change!

I also encouraged massive ACTION in the preparation stage.  Once the DECISION was made in the contemplation stage, action should flow out of that decision. Preparing food in advance, emptying your house of inappropriate food and drink, investing in products that will make the weight loss journey easier, paying attention to the people you hang out with, the places you go, and the things you do, will guarantee success in the action stage!

If you're serious about CHANGE, the preparation stage is crucial. The desire to shortcut preparation and leap into action prematurely is a common problem, but premature action usually leads to ineffective change!  In the preparation stage we begin to do two things:
1. Turn away from old behavior and let go of the past.
2. Make change a priority!

As with every stage of change, continuing to take inventory of your emotions, your attitude, your mental health and thought life is on going and crucial to any kind of change. I introduced my CD series to help these self-changers do just that.

Your Challenge for the week:
Go to www.healthyweigh.com and  click on STORE. Download the first lesson, "Understanding Your Beliefs~ The Key to Permanent Weight Loss" and do the homework provided.

Congratulations to the individuals and teams who had such great weight loss this week.
Our winning teams for the week were...

Noon: "Boobs, Butts & Guts be Gone" Emily and Melanie...with a 1.92% of weight loss for the week! (I'm a little afraid of what the poster will look like next week ) :-)

6 PM: "Team Sisu" Dana and Rhesa ,for the 2nd week in a row
...with a 2.00% of weight loss for the week! (I felt like Dana was going to break into a victory lap any second...maybe next time!)

I'm thrilled for all the self changers that are taking these stages of change to heart and learning what it takes to change permanently! We are moving into the action stage next week so things are going to start heating up!   What do YOU want to accomplish in the next 6 weeks?  YOU DECIDED!!!

Always encouraging you,
Letha

Change ~ Week 4 Standings

Downward Dogs	8.77%
Lightning Strikes Again	8.25%
Boobs, Butts and Guts be Gone	8.23%
Choosing 2 Change	7.05%
Now or Never	6.66%
Mommas Boy	6.43%
Skinny Britches	6.26%
Bringing Sexy Back	6.12%
Tiny Hiny's	6.08%
Team Sisu	6.06%
Rock Starz	6.00%
Melting Belts	5.94%
Two Guys	5.86%
Now U See It, Now U Don't	5.78%
Changing Our Weighs	5.56%
Diminishing Duo	5.13%
The Twodinis Masters of the Weigh	5.12%
Warner Warriors	5.08%
Buzzy and Babe	5.07%
Fluff 2 Buff	5.05%
Sassy	4.97%
The A Team	4.94%
Loose Change	4.92%
Chafing the Dream	4.90%
Change Gang	4.83%
Weigh To Change	4.82%
Awkward Family Photo	4.81%
Victoriously Redeemed	4.57%
Funk and Osi	4.45%
We Won Because We've Lost	4.33%
Miller Lite	4.22%
Got Change?	4.16%
Weight Be Gone By St. John	4.05%
Making Change	3.86%
Amazing Change	3.79%
Skinny Genes	3.78%
Team ABC…All Bout Change	3.64%
Cauliflower & Muscle Power	3.62%
Lose the Caboose	3.58%
Staying on Target	3.57%
Sisu & Spunkette	3.45%
The Chargers	3.32%
Caboose Cutters	3.17%
Dedicated Daisies	3.15%
La La Losers	3.14%
Change of Harp	2.83%
Transformers	2.68%
Thick and Tired Of It	2.65%
Miller Time	2.62%
Fit and Fab by Fall	2.61%
The Changelings	2.34%
Super Dupers	2.30%
Champion Chunkers	2.23%
Daring Dieting Duo	2.20%
Shape Shifters	2.08%
Transformation Station	2.03%
Cha cha cha cha changes	2.01%
Momma's On a Mission	1.97%
Drop It Like Its Hot	1.89%
Destination Orange	1.74%
Sister Slim	1.73%
Spare Change	1.54%
50 and Change	1.53%
Healthy Changes	1.47%
Dipping Dots	1.27%
Knights of the Buffet Table	1.14%
Captain Jack	0.95%
Shrinking Violets	0.82%
Changing Beauties	0.59%
Slow and Steady	0.57%
Turn and Face the Strain	0.27%
Game Changers	0.13%
Team A to Z	-0.25%
Sis Boom Ba	-1.19%