Results and Feedback from the March 30 Day Challenge!

How did the 30 Day Challenge go for March 2013? Hear it from the participants themselves.

Betty, from Vancouver Island, BC is replaced sugar, white carbs, soft drinks and most dairy. 
Betty wrote,

"...I still have the weight and inches off from the January challenge so that helps. I didn’t lose any weight in March unfortunately, these last few days have been a killer with good friends visiting that we haven’t seen for a while. I did lose 1.5 inches though. I think I will sign up for April so please add me to your list."

Nicole,Washington,Seattle is replaced white carbs and sugar.
Nicole wrote,

"I've been doing great with eating - no emotional binges, lots of meditating, and lots of good, positive, forward thought. I am down 7 lbs, but I don't know how many inches I've shrunk because I can't find my measuring tape anywhere...darn it! Regardless, I am beyond thrilled with these results and so incredibly encouraged for our next challenge. I never felt deprived during this challenge. The lack of sugar allowed my energy to equalize, which I believe help me make better choices. I loved the accountability and looked forward to checking in with you all each day. Plus, I was a super slacker on the exercise front this month, often doing only the bare minimum, so guess what that means for April? Once I up the ante on exercise, I'm really gonna rock it! Looking forward to an April of activity!"

Anna, Gold Coast in Queensland, Australia - is replacing Coffee and  White carbs, mainly sugar and white flour. 
 Anna wrote,

"I know I have lost around my waist and arms.`My weight is
now 81.7, so that is a loss of 2.6 kilograms (5.72 lbs)"

Elisabeth, San Carlos, Mexico replaced wheat. 
Elisabeth wrote,

"My results for the challenge: lost 2.7 pounds and 4" overall and I am so close to goal. Looking forward to the April challenge!"

Janice wrote,

"While I did not conquer all my goals, I did manage to continue my success of no soda. I did manage while not to eliminate all the white, I cut the white carbs at least in half.

I tried coconut palm sugar and it is OK- but I still fall back to Equal. I know it is not the best, but I really dislike Stevia. I like Truvia, but it is kind pricey compared to others.

I did get a little lacks at the end of the month, but I am holding my own. Thanks Mel for all you do." 

Ishii cut back on caffeine,and cut out most grains and decided to give up bread.She also tried to cut out sugar.
Ishii wrote,

"My pants are looser... The biggest thing for me was just cutting out bread. I have to have some sort of grain but cutting out the bread was a good thing I think. I also cut way back on the caffeine, which was also good, and the sugar consumption."

June, Dewdney BC is replaced sugar, white carbs and wheat.
June wrote,

"My biggest success was getting back into 3x per week ST groove." Weight loss was 2 pounds.

Crystal, Regina, Canada, is replaced white carbs and soda 
Crystal wrote,

"Well, the March 30 day Challenge has come to a close. This was a great challenge. I lost only 1 lb on the challenge, which sort of surprised me considering the amount of sugar that was not going into my body and the amount of white carbs not going into my body. I know I know I cheated here and there but the amount of garbage going in was seriously curtailed." ... "I seriously thought about what I wanted out of this challenge and I realized that my truest goal was to break my cola addiction cycle. Most importantly I hoped I'd gain control with out having to never have it again. I am pleased to report that this has been a success. I tested myself a few times on the challenge and I never had that craving like I usually do where if I have one, I want more. I can finally say that water and tea has become my beverages of choice. Yes, I prefer carbonated water, but I'm drinking plain carbonated water with lemon - no sugar, no aspartame, no artificial flavors. For me this is really huge. I feel in control. While my weight didn't go down, I felt much more energetic, the bloated feeling was gone. I have made the commitment to not have my "old favorites" readily available in the house to ensure I'm not overly tempted either. And, the carbonated water says each bottle has 2% of my daily calcium requirement." 

Beth wrote,

"I lost 7lbs in March and a total of 5 inches (counting up from all measurements)."

Subscribe to Fitness Training for Life and Adventures

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook. 

We did it, Day 30 is here!

Congratulations to all the 30 Day Participants who have reached day 30!

  For more information on the next challenge, CLICK HERE

 

Today is day 30 and that means that participants will be weighing and measuring and sending me their feedback by EMAIL

We have had the 3 Piece Snacks from the TOBT team and I have enjoyed each one! 

My personal nutritional commitment of replacing grains and all white carbs has paid off. Sugar intake was minimal.

I am particularly thankful to each one for helping me to stay accountable this month and I have seen the results:
I lost 3.2 pounds in the month of March (30 Days)
One inch gone from my waist.
1/4 inch gone from my hips.
1/4 inch gone from my neck!
 1 /14 inches gone from my calf, I guess the calf raises were working!
Upper arm I lost 1/2 inch.
1/4 inch came off on my thigh (upper).
The biggest change was the mid thigh measurement: 3 1/4 inches off! WOW!
Chest I lost 1/4 inch.
 Ribs I lost 1 1/2 inches.
on the abdomen (belly button ) I lost 3/4 of an inch. Ankle and knee measurements were the only ones that were the same.

I look forward to posting the feedback and results of the other participants as they come in!

Interested in signing up for the APRIL 2013 Challenge, CLICK HERE

Subscribe to Fitness Training for Life and Adventures

  

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook. 

3 Piece Snack Tip # 8 by CJ

30 Day Challenge participants take note:

You are in for a treat! 

This 30 Day Challenge for life and adventures will include some tips put together by TOBT's Anthony. As a Physiologist and through Achieva Fitness & Wellness Inc., Anthony Pereira attempts to continuously bring/share empowering messages of betterment to all. Train or be Trained (TOBT) is just another way. We at TOBT feel that in order to properly train, we must be strong in 3 aspects- that is why we give tips 3-fold, or better yet- a 3-Piece Snack!!
www.whotrains.com

TIP#8

By Christopher W

Nutrition

For some great added strength, add some iron to your diet

Strength

Forget crunches, lets take your core to a whole other level 

Motivation

Let's overcome barriers by never giving up & attacking them any which way you can.

Tips by CJ ( Christopher W)

for more on these tips, please watch this VIDEO CLIP

Thank you to TOBT for these 3 Piece Snacks.

Check with your physician or health care provider that you are clear to participate. I am not a doctor and advice on this site is not meant to take the place of your doctor's advice. - Melony Teague

Subscribe to Fitness Training for Life and Adventures

  

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook. 

30 Day Challenge Part IV starts April 1st, 2013

 

 

Next 30 Day Challenge sign up open!

Due to popular demand I will be running another 30 Day Challenge running from April 1, 2013 to April 30th, 2013 and if you are interested in joining in, please email me. It doesn't matter where you are from, all you have to do is commit to 30 days, (and trust me they will go really quickly) and that is it! Email me with your name ( First Name only) and your city and you are in.

This Challenge is going to focus on Nutrition with a focus on finding the best foods for you and your body. Intentional eating is something that I encourage, instead of mindless eating.
This Challenge is going to have a little bit of something extra which I will reveal closer to the start, you will love it! 

So what are you waiting for? It is only 30 Days and you will have others along with you! 

Check with your physician or health care provider that you are clear to participate. I am not a doctor and advice on this site is not meant to take the place of your doctor's advice. 

Subscribe to Fitness Training for Life and Adventures

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook. 

3 Piece Snack Tip # 7 by Chivon

30 Day Challenge participants take note:

You are in for a treat! 

This 30 Day Challenge for life and adventures will include some tips put together by TOBT's Anthony. As a Physiologist and through Achieva Fitness & Wellness Inc., Anthony Pereira attempts to continuously bring/share empowering messages of betterment to all. Train or be Trained (TOBT) is just another way. We at TOBT feel that in order to properly train, we must be strong in 3 aspects- that is why we give tips 3-fold, or better yet- a 3-Piece Snack!!
www.whotrains.com

TIP#7
By Chivon John

Nutrition

Try almond milk for a great regular milk alternatives

Strength

Take pushups to an entirely different level by adding weights

Motivation

if you can make time for everything else, please make time for you

Tips by Chivon

for more on these tips, please watch THIS VIDEO

Thank you to TOBT for these 3 Piece Snacks.

Check with your physician or health care provider that you are clear to participate. I am not a doctor and advice on this site is not meant to take the place of your doctor's advice. 

Subscribe to Fitness Training for Life and Adventures

  

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook. 

Internal Vs. External Control

What works best for you may just be a combination of both internal and external control when it comes to a healthy lifestyle. Elements in your lifestyle may shift from one mechanism of control to the other all the way through your life. Some things will be elements that are introduced over time, others are ones you have battled with for years.

What is internal control?
This is when you do not need an external influence to help you make a decision. In fact, you cannot in all conscience choose to possibly make any other decision. This is when you would be going against your inner "compass" if you choose differently from your normal response. This requires no effort and is just "how things are."

What is external control?
External control is when an external rule dictates a behaviour. Some of these external controls are things like accountability, or achieving a set goal. Or you have joined a challenge and have committed to replace certain foods. You do this because you "know you should." This requires thought, a decision and an effort of your will. 


And example of the difference in control mechanisms in the 30 Day Challenge is when you look at the nutritional replacement list and you find that there are things on the list that you just don't have anyway, by default. It is likely that you have already reached INTERNAL control over these things and it would be "out of character" for you to start having them. For example, if you don't drink alcohol normally, you would then just have that as a "default" replacement food since you don't usually have it anyway. It is no great effort to continue to abstain, because you don't partake of it anyway. In the same way however, choosing something from the list of replacement foods that you DO usually have, but make a conscious decision to replace in order to choose a healthier option is an example of exercising EXTERNAL control. 

Perhaps by the end of the challenge or after a while this will shift to be an internal mechanism of control. You no longer desire the thing that you chose to replace and it becomes a "default" element that you replace on a normal everyday basis which takes no more conscious effort or thought. It just is part of who you are and what you do. 

What Participants had to say:

Elisabeth said, 

"External controls - I want to see a good number on the scale.

Internal controls - my body doesn't seem to want foods that don't agree with me (wheat!)"

Sheila wrote,

"Food - it seems to me that the internal control is well established -my body knows that too much sodium is going to upset the balance; I was stopped in the supermarket yesterday by two journalists from an inhouse magazine - Fresh Living - to check my basket and my reasons for purchase. Luckily I was shopping for myself!! It was all healthy, fresh food - no processing in sight other than fat free cottage cheeses. "

Anna wrote. 

"For me, internal control means watching food combinations. I have to constantly be aware of what I put in my mouth and it is a learning process to find what 'upsets' me. I have found that coffee with milk is what sets me off and when I am finished the challenge, I will try a cup of black coffee to see if there is a difference. I am also giving up on green grapes as they give me heartburn. This is what I am hoping to achieve - to be able to use this internal control to say I don't need this anyhow."

Betty wrote, 

"Re the internal/external controls – I have always know that I would have to eliminate bread and cheese if I was ever going to lose the muffin top, but it took this challenge to get me to do that, so I guess that’s the external control. I will continue along with this as much as possible as I am finding a few other problems that I had before have disappeared (stomach pains).

I’m pretty good at staying away from the really bad things like fries, chips and processed foods – that’s not to say that I don’t love these food groups, but I know that they are unhealthy so only have once in a while."

Crystal wrote,

"Internal and external control response: I would say external currently is my soda pop addiction. While its in control that's still by choice. I know it would be easy to fall back into the old habit. I'm not keeping cola in the house and my family is supporting me. 

Internal control would be rich fatty things. While I enjoy a taste my body now immediately puts on the brakes before my mind needs to kick in."

Nicole wrote,

"I have internal control over soda, coffee (almost all caffeine really), and highly processed foods. I don't crave 'em at all.

I am learning external control over delicious sugary snacks, like cake, cupcakes, brownies, chocolate truffles, and other high-end sweet snacks by replacing them with naturally sweet snacks, like fruit. I am also learning external control over white carbs, like bread, white rice, white potatoes, etc. by replacing them with more complex carbs, like sprouted grains. "

What forms of internal and external control mechanisms effect you in your life?

Email me and let me know what you think.

Join me on facebook.  

 

Subscribe to Fitness Training for Life and Adventures

  

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out"

Two Thirds of the way through the Challenge already!

Participants have been enjoying 3 Piece Snack segments for the first time on this challenge. Thanks to Antony for supplying us with each segment and to the trainers that put so much effort and dedication into each one.

Here is some particpant feedback on what they thought of the 3 Piece Snack tips.

Crystal wrote:

"I love the tips we've been getting. I feel like I'm getting a lot of great info and support basically spoon fed to me and it feels so nice to just follow the lead instead of searching. Thank you for doing all the leg work."

 Crystal's photo was inspired by THIS 3-PIECE SNACK. (Click to view)

Elizabeth wrote:

 "I love the '3 piece snacks', great tips!! Thank you for all you do and for sharing this wonderful information with us."

 

Join me on facebook.  

 

Subscribe to Fitness Training for Life and Adventures

  

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out"

Spicy Quinoa Curried Mango and cabbage entree

 

Spicy Quinoa with curried Mango and Cabbage.

Ingredients:

 Quinoa Mix:
1 cup Quinoa (I mixed 3/4 white and 1/4 red Quinoa)
1 1/4 cup water 
1/2 tsp Tumeric

Add chopped fresh Cilantro just before serving

Curried Mango and Cabbage part: 

Coconut oil

Add:
 1/2 tsp cumin, ground Coriander, butter chicken spice, Turmeric (or increase if you want it spicier)

Shredded cabbage
Sliced onion
Sliced mango

Method:

1. Bring the water to boil and add the well rinsed (in cold water) Quinoa. Turn down the heat and simmer for 15 minutes. Stir and add fresh Cilantro.
2. In a skillet heat the coconut oil, and add spices, add sliced onion and toss. Add cabbage and stir fry until tender and then add mango and toss.
3. An optional addition to this dish is to sprinkle with lime juice.  
4. Serve the mango mixture on a bed of the Quinoa mixture. 

Here is a tip on how to cut the mango:
Cut along the sides parallel to the flat end of the pit.
Cut slits like this:

This dish is fragrant and delicious and meat free.

Join me on facebook.  

 

Subscribe to Fitness Training for Life and Adventures

  

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out"

Carob and Banana Green Smoothie

I have taken to having smoothies for breakfast since I am not having grains anymore. That means no toast or cereal...the only thing is that although March 20th marked the first day of spring, it does not feel like it here yet! We still have snow here in Toronto. The trick when making smoothies in winter is not to put too many ice cubes in it to avoid brain freeze and a bad case of the shivers. For those who are not familiar with carob, it is delicious, naturally sweet and is caffeine free. For more on Carob and its nutritional benefits, CLICK HERE. Some of the benefits are astounding, like providing anti-viral benefits, and that is not anti -viral as in "for your computer" !

Carob and Banana Breakfast Green Smoothie

Ingredients:

2 Tbsp unflavored whey isolate protein powder.

2 heaped teaspoons of carob powder

1/2 cup Green smoothie

1 banana

Ice cubes as desired

Blend until smooth and enjoy! 

Join me on facebook.  

 

Subscribe to Fitness Training for Life and Adventures

  

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 

 

Tip # 6 Three Piece Snack by Marius

30 Day Challenge (Part III) March, 2013

Tip # 6

  You are in for a treat! 

This 30 Day Challenge for life and adventures includes some tips put together by TOBT's Anthony. As a Physiologist and through Achieva Fitness & Wellness Inc., Anthony Pereira attempts to continuously bring/share empowering messages of betterment to all. Train or be Trained (TOBT) is just another way. We at TOBT feel that in order to properly train, we must be strong in 3 aspects- that is why we give tips 3-fold, or better yet- a 3-Piece Snack!!
www.whotrains.com

Marius G

Nutrition

- get some bananas- a great all-around power-packed snack

Strength

- a great compound exercise for balance and shoulders

Motivation

- like the activity you do

CLICK HERE TO WATCH THE VIDEO

by Marius 

For more on these tips, please watch this short clip.

Check with your physician or health care provider that you are clear to participate. I am not a doctor and advice on this site is not meant to take the place of your doctor's advice. 

Subscribe to Fitness Training for Life and Adventures

  

www.melonyteague.com 
To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook.