Share your TRIUMPH

Share your TRIUMPH
  Share a triumph you've had over the past 8 weeks.  Even if you didn't reach your goal, it's important to acknowledge the progress you did make.  We want to hear how your life has changed because you were making better choices daily.     The 2016 Spring Challenge HOT TOPICS are open to EVERYONE.  Please share your thoughts and wisdom.  You can answer the question directly or reply to someone else's comment.  The purpose of the Hot Topic is to start a discussion about how to incorporate health and fitness...
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Guest — Aloburac
This is a very well article and many people are use the bestdissertation service the motivated your employee. Food safety and food... Read More
Tuesday, 31 May 2016 00:31
Guest — Giovanni
I really don't know about "Triumph" Infect first time in my life i am reading your this type of post. At the end just i say this ... Read More
Tuesday, 06 September 2016 06:08
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Finding Success Beyond the Scale

"For me, success did not come by way of the scale.  I wanted to lose 10 pounds on this challenge and only lost 1.  I was SO discouraged and depressed week after week about not losing any weight (and at times even gaining!) that I almost gave up.  Thank goodness I was on the same team as family members that wouldn't let me quit.  So, I don't consider that a success, BUT... and yes, my butt may have shrunk, there is still a big but here... I found success in so many other forms, even just being able to run up the stairs and not get winded was a success.  I used to eat treats all day long.  The first three weeks were VERY difficult for me to give up treats.  I used to drool over them, dream about them and be angry if I couldn't have them.  But now, I don't have ANY of those feelings anymore.  In fact, tonight I turned down a root beer float (which I LOVE) even though I still have two treats left for the week. I just didn't feel like one.  And that was a victory!  

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30 Minute Bodyweight Strength Workout

30 Minute Bodyweight Strength Workout
I was recently given the less than awesome news that my favorite cardio exercises would need to take a backseat for an extended time to allow a lumbar disc issue to resolve.  After an afternoon of self-pity, I decided to focus on the CANs of my situation rather than the CAN’Ts.  I found that I CAN strength train (minus exercises involving forward flexion of the spine i.e. deadlifts, etc.).  I CAN focus on building my foundation (back, abs, hips) with bodyweight exercises and weightlifting.  I CAN focus on becoming stronger t...
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Stay Healthy During the Holidays

  The seasons are now changing and we all know what that means... the holidays are coming!   It’s an exciting time of year.  We’ll watch young and old alike as their eyes light up in preparation for a spooky Halloween night, followed by the feasting of Thanksgiving and the delight of preparing for the magic of Christmas!  All this magical excitement can lead to some anxiety for those who have been working so diligently on developing a healthy lifestyle for the past year or so.  It raises questions such as; ‘How will I m...
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Summer Shape Up & Week 6 Results

Summer Shape Up & Week 6 Results
The Spring for Fitness Challenge is quickly coming to a close.  Can you believe we only have just under 2 weeks left?!?  Now is NOT the time to say, "Oh, I'll just float the final two weeks and try again next time".  Don't let yourself go there!  If you fell off the wagon last week or even 3 weeks ago.  Start again NOW!  Don't wait until next challenge, don't even wait until tomorrow.  Decide now that your health is important enough to take a stand for today.  Whew...sorry.  I just had to get that ou...
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Healthy Habits: Tips for Success

Healthy Habits:  Tips for Success
Last week I shared some tips regarding incorporating exercise, sweets, fruits, vegetables and water into my life without adding more any more crazy to it.  You can read that post here.   Now, I’d like to share a few tidbits I’ve learned along the way about personal growth, not eating after 9 p.m., why contact and hot topics are so important. Personal Growth Personal growth is well, personal, for me but it is rarely focused in one area alone.  Sometimes I use this time for reflection.  Sometimes I choose to research an area o...
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How To Change Habits

I still remember how I felt when I participated in my first challenge.  Though I had already started making a few changes to my lifestyle, it wasn’t enough to make a dramatic impact on my insulin resistance.  Valerie had asked me to be a part of it because she knew that we were feeling similar levels of sluggishness and discord with how we were (or weren’t, more accurately) taking care of ourselves.  I felt nervous, unsure of what to expect, a little overwhelmed but also hopeful and excited to have a clear path. 

I will admit my first challenge point values were pretty sad.  I rarely got perfect points on any given week, I struggled to stay within reasonable boundaries when it came to sweets, and failed miserably in meeting my exercise goals.  Well, that’s inspiring....  But, here’s the thing, despite my imperfections I still did pretty well.  My team was supportive and as I kept working at incorporating exercise and good nutrition into my life, along with the other habits, I started to feel more energetic and I wanted to continue to move more and eat better.  My work on a few key areas started a domino effect in other areas of my life as well.  After consistently working to improve my healthy habits, I eventually DID see those dramatic changes to my insulin resistance diagnosis that I was looking for.  In fact, after a year or so of making these changes, I was insulin resistance free and continue to be so today.

 

Lifetime Wellness Challenge rules are pretty straightforward.  You earn designated points for the healthy habits you complete within a day.  The habits that are encouraged (through points) are common-sense based; personal growth, exercise, increasing consumption of fruits & vegetables, adequate hydration, not eating late, staying in contact with your support system, contributing to the Hot Topic discussion and participating in the fun weekly bonuses.  Even though the rules are straightforward in what needs to be completed, sometimes we can feel at a loss as to how to implement these changes into our lives daily without going crazy.  So, I’d like to share a few tips for how I got started. 

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Guest — John
What a great and interesting post. I like your writing skills and appreciate your working effort making on this post. Thanks a lot... Read More
Wednesday, 24 August 2016 07:43
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Week 3 Wellness Challenge Winners

It's so fun announcing the line-ups every week and getting the chance to give shout outs to those who continue to work hard day after day.  We've got people here working to lose weight, maintain their weight as well as those who are just trying to develop healthy habits that help them live longer, healthier, happier lives.  All of those goals are worthwhile and inspiring.

 

For those of you just tuning in, I have to tell you how incredible these MINI participants are!  They may not have perfect points every week, but they have been putting in their best as they face holiday festivity temptations, busy schedules that make fitting in workouts even more difficult than usual, some have been traveling, moving households, struggling with lingering sicknesses of their own and/or their family members.  All the while, they have NOT forgotten themselves!!   And you know what?  It’s paying off!  I want to share a few of the comments we’ve received over the last few of days. 

“I am so happy that I joined this holiday mini challenge.  The fact that I have lost a few pounds over the past 3 weeks and maintained it is amazing. I don't think I have ever maintained over Christmas let alone lost weight in the month of December.  Usually the binge starts at Thanksgiving and continues well into the New Year.   This challenge has really kept me in check and I have really enjoyed the Facebook page.   It is nice to chat with others going through the same struggles.  Thank You!”  - Holly M.

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WEEK 1 WELLNESS CHALLENGE RESULTS

I'm am ridiculously PROUD of this group of individuals!  I don't think we've ever had quite a group like you.  I don't know if the Facebook page is what is making the difference or if you're just a unique group of participants but I think I'm in LOVE with this MINI and all of YOU!!!  You are eating healthy, trying so hard (even if not perfect) and losing weight in the HOLIDAY SEASON!!  AMAZING!!!  Want to know the BEST part?  You are building each other up!  You're not just competitors, but cheerleaders.  It's that mentality that has always drawn me to the running and triathlon communities and I'm just so pleased to see and feel that same excitement and encouragement here as well.  Thank you all for being so wonderful!  We'd love to see you ALL make it through these 4 weeks strong or at very least hanging on!  Let's all make it a personal goal to submit our points every single week, even if we're on the bottom of the leaderboard.  I know we can!!

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Recent Comments
Guest — Camille
I agree! I was shocked at how many people ranked higher than me and I had a decent amount of points! Way to go everyone!
Wednesday, 17 December 2014 15:34
Guest — MINI 2014
This mini challenge has been a huge motivater for me to eat healthy during the holidays!
Wednesday, 17 December 2014 16:06
Guest — MINI 2014
It defiantly makes me think more about the food I eat.
Thursday, 18 December 2014 12:58
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WEEK 7 FITNESS CHALLENGE WINNERS

WEEK 7 FITNESS CHALLENGE WINNERS
Can you believe that there's really only ONE WEEK left of this competition?!?  I can hardly believe it myself.  I had to keep looking at the dates to be sure it was really true, and true it is.  Let's review how this week went.  I have to say that you've all done pretty darn well considering many of you were traveling, subject to others for sustenance and that Thanksgiving can be the most gluttonous holidays of the year!  There were many of you who still earned all or most of your daily healthy habit points and/or maint...
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Guest — Holiday Individuals
I agree that it is nice to take a moment to just relax and let your mind wander without worry.
Wednesday, 03 December 2014 14:54
Guest — Holiday Individuals
It is a VERY busy time of year, but also a VERY special time of year!! I do agree that it is so very important to take time to BRE... Read More
Thursday, 04 December 2014 17:52
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Tabata Supersets Workout

Tabata Supersets Workout
I found this tabata workout via Pinterest over at fitfabcities.com last spring when I was looking for something to mix up my routine.  I tell you what...consider my routine thoroughly mixed!  This is a challenging workout for sure.   I don't think I could have completed this routine more than 2 times through!  What's nice about this workout is that all of these exercises can be adapted to your fitness level.  If jumping jacks are too much for your right now, go ahead and do steps to the side while bringing your arms abo...
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Weight Is Just a Number

Last week I received a message that gave me a smile and made my heart leap for joy.  I  do tend to get a little giddy when someone has an "AHA" moment and starts to see the real progress they're making.  I just have to share what she sent...

"I have struggled with this challenge because I haven't lost any weight.  After I saw my pictures, I realized weight is just a number.  I have been lifting weights and there is a definite difference in my body.  I love lifting and feeling stronger and from now on I am just going to focus on getting in my workouts and making good choices - not the scale".

To my delight, Carrie sent her before and after pictures to show what she meant.  She wasn't sure I'd be able to see the changes but I see a definite change in body shape!  Don't you?!?  There's no doubt in my mind that she has been putting in the "work" these past 8 weeks despite having only lost 1.6 lbs.  For her, the scale isn't going to move down much but who cares?  Her clothing fits better and she's building muscle that will keep her strong.  

carrie t before after

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Guest — August 1
My LWT has been talking about how hard it is to lose "the last few pounds" and one thing we notice is that it isn't really the wei... Read More
Sunday, 07 September 2014 06:37
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Fast, Healthy Breakfast: Oatmeal!

 

I have grown to really love oatmeal over the past few years.  I didn't always.  As a kid, it always seemed ultra sticky and I would tend to grumble and complain whenever my mom made it for breakfast, begging for Cap'n Crunch instead.  My poor mom.   As I've grown, I've discovered the health benefits of this breakfast food and also some tips that improves my overall oatmeal experience without having to add all the preservatives, chemicals, SUGARS, etc found in the prepackaged varieties.

PROTEIN PUNCH

One half cup of old-fashioned oats has 5g protein.1  Protein is important to every single cell in the body, and is the building block of bones, muscles, cartilage, skin and blood.  These proteins are also fundamental to enzymes, hormones, and vitamins. 2

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Guest — May 3
I too never thought I liked oatmeal. But, in my search for healthier breakfast options, I found a recipe called Apple Pie Breakfas... Read More
Tuesday, 27 May 2014 11:29
Guest — Dianne Nichols
That sounds delicious!! Thanks for sharing!Dianne N LWC
Monday, 02 June 2014 02:43
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Homemade Greek Yogurt

I love yogurt, but I don't love store bought yogurt.  This is mostly due to the fact that I don't love paying out the wahzoo for 4 oz of anything and I especially don't love it when they add lots and lots of ingredients (aka fillers and sweeteners) that are unnecessary.  So what am I to do then?  Well, make my OWN, of course.

My husband is kinda a funny guy.  He not only flies airplanes, teaches firearm courses, plays a mean rock lick but also makes homemade goodness such as granola, whole wheat bread and recently...yogurt!  (Ya, he's a pretty good catch.)  When approaching a recipe, he and I are similar in that we both tend to look at what other people are doing and then work it into how we like it!  I thought since he was on a yogurt kick that maybe, just maybe, he'd be up for trying to make me some greek yogurt.  I was wrong.  While I may love the thick and creamy texture of Greek yogurt, he does NOT! (I tend to hear a lot of mumbling about gagging on sour cream...blah, blah)  So...I was on my own to research not only something yummy but something that I would not totally BOMB and end up submitting to pinterestfail.com.

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Guest — jole
The article has actually peaks my interest. I am going to bookmark your web site and maintain checking for brand new information. ... Read More
Monday, 20 June 2016 10:08
Guest — March Individuals
The yogurt maker I have was made by Dash, and was only about $35 at BJ's. It takes about 8-10 hours to make the yogurt in the mach... Read More
Tuesday, 29 April 2014 11:06
Dianne Nichols
What? There are yogurt makers? I feel so naive. I had NO idea! The powdered milk will also add proteins along with not having ... Read More
Tuesday, 29 April 2014 04:22
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There's an app for that?

I made an amazing discovery the other day when trying to figure out a weight training plan for the my upcoming races this summer.  It's called Fitivity.  Have you heard of this yet?  I'm probably the only who hadn't but from what I've seen so far it's kinda awesome.  Okay, it's actually pretty darn awesome. 

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Bikini Ready with the Best Fitness Challenge Around

Bikini Ready with the Best Fitness Challenge Around
"For the past few years, I've been saying that my fitness level, my weight, my clothing size etc. has been "good enough" for a 40 something year old woman, even though I knew deep down inside that what I felt and saw was truly not my BEST SELF. I would talk about losing those 5 pounds, running that first 5km, but they weren't going to happen on their own. I would feel satisfied with a pound here and there, or run 2 or 3 km until it felt tough, but not push myself to do more. After hearing friends discuss LWC for a year, I decided to join them. ...
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30 Day Plank and Squat Fitness Challenge

I am a PANSY when it comes to planks...and I REALLY wish I were exaggerating.  I am literally intimidated by them and always cringe when I see them listed as part of a workout I'm trying.  Why are they so incredibly hard?  And why does it feel like time practically stands still the second I push "start" at the beginning of a 1 minute plank??  I'm aware that it's not "normal" to fear and loathe all things related to planking, but they hurt!  And I don't particularly care to hurt...can you relate?

All this being said, I decided that with the end of a challenge fast approaching, I needed to combat my propensity to slack off during the break by not only facing my PLANK fear, but destroying it!  I am starting a 30 Day Plank Challenge and would LOVE to have you join (and encourage) me.  I'm going to need all the help I can get...AND to make it just a little bit more "FUN," I thought I'd throw in a 30 Day Squat Challenge as well.  I mean, if you're going to go to the effort to put your workout clothes on, you might as well get sweaty, right?  I guess you could probably plank in any clothes, but during a challenge break, I'm always on the lookout for a reason to put on my workout clothes and get to the gym.  Hopefully, this will be just the inspiration I (and you) need.  You know you don't want to undo all the hard work you've just put into these last 8 weeks, so print out the calendar and let's do this together!!!

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Accomplishing LIFE Goals!

"I DID IT! 13.1 miles done and a HUGE goal checked off my list of things to do in my lifetime. I couldn't have accomplished it without the help of friends and family encouraging me and helping me stay motivated (not to mention healthy and fit enough) to keep going when giving up and dropping out seemed so much easier.

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There's Never a Perfect Time to Do a Difficult Thing

There's Never a Perfect Time to Do a Difficult Thing
I was thinking recently about all the people who are facing life's struggles right now.  Just in the New Year, New You Challenge there have been several who have lost loved ones, lost opportunities and/or just feel down.  They express feelings of frustration about life being too hard to make their health a priority and want to give up now insisting that they'll put themselves back on the priority list once things "settle down".       Oh, how familiar those words and sentiments are.  Please know that if you're feeli...
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Guest — Holiday3
This is so incredible inspirational!!! Thank You so very much
Monday, 02 December 2013 16:50
Guest — Valerie
I agree!!! Although, I think it should be a LOVE button! I love your attitude. It's so hard to positive when faced with challen... Read More
Monday, 02 December 2013 06:16
Guest — Kathy'M
Sarah your mindset is exactly why you WILL succeed! Thank you so much for sharing! When I began this challenge, I had about 75 pou... Read More
Monday, 02 December 2013 02:36
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December Daily 2013

December Daily 2013
December is almost upon us and many of you will be finishing up your final 2013 challenge in less than 2 weeks.  This will leave you "on your own" for 4 long, busy, treat-laden weeks.  I know, I can hear the sobs already for how very deeply you will miss us...okay, it's probably not sobs, but I'm guessing some of you are a little anxious about staying on track with your long term health goals.  Do not FEAR...Dianne and I are HERE...for you.  We have put together a December Daily Calendar!!! What is that, you ask?  It is...
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No More Counting Reps: Gymboss Interval Timer

No More Counting Reps:  Gymboss Interval Timer
Ever since starting interval training, I've struggled with the "timing" portion of it.  I'm often using the built-in timer on my phone, which is nice, but the screen is always shutting down on me or if I set the display to not shut down then it's sucking my battery life.  It also bugs me that I'm constantly having to reset it for my work vs rest time and I feel like it's a waste of my precious time...sigh.  The whoas of modern technology...;)  Last night I was cruising my Pinterest Fitness Board for new ideas for workou...
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Guest — Holiday1
Cool, thanks for sharing!
Tuesday, 12 November 2013 16:07
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Motivate Me! Monday

"Motivate Mondays are a great idea!  I have had high and low days.  I have put on the pounds over the years and it's sooooo very humiliating!  I used to be athletic, competitive, I even ran on the ambulance for 5 years with lots of mountain runs! I was even bigger than I'd like but I was energetic at that time and I still could move!  Life has thrown our family lots of curve balls.  As life throws many trials to many families!  I think stress and taking care of everyone else.....somewhere I LOST ME! Thank you frien...
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What We're Saying

October 18 2016

About

Transform your lifestyle by creating common-sense healthy habits. Earn points daily for making choices that ultimately improve your health.

Our 8-week challenges provide the friendly competition and accountability you need to make your weight loss journey fun AND effective

We provide the tools and training that you’ll need to succeed - no diet, no fads. Overall wellness is the NUMBER ONE goal at LWC.