“Game On!” The Shelton Challenge Missing Link ~ Accountability & Competition!

So I got a phone call from my oldest daughter, Jacque, who lives in Orlando. At the moment I was in Safeway going through my Safeway Mobile App for screaming deals…when the phone rang.  The joy of hearing my daughter, who in her first 28 years of life was never more than 80 miles from me, tops my day, any day!

Jacque has no idea about “The Shelton Challenge” that God placed on my heart back in January 2012, that gets my community up and moving AND (KEY***) eating for health.  My obstacle was the accountability portion.  How do you make getting fit & eating healthy exciting for each person while incorporating some accountability to the equation?  That was my road block…obstacle that has loomed over my kicking this challenge into full gear.

Here in the aisles of Safeway, she shared with me a book that incorporates getting fit & healthy into a fun game with a specific format that breaks down ALL the obstacles! WoooHoooo!

The book is titled, “The Game On! Diet,” by Grey’s Anatomy writer, Krista Vernoff and her personal friend and fitness trainer, AZ Ferguson.  I do want to warn you, as Jacque did we me. The language Krista uses at times, is definitely not what would ever come out of my mouth.  However, the content, humor and game plan is absolutely brilliant!

Click on the book image below to get to browse inside…get a glimpse of this powerful tool..then get back to me to get going on building your team and opponents.  Yep, Game On!!!

Browse Inside The Game On! Diet: Kick Your Friend’s Butt While Shrinking Your Own by Krista Vernoff & Az Ferguson

Watch this video in which Krista and AZ share some of Game On! details as well as hear from some Game On! success stories.

I see this as a perfect balance between…for me “The Body By Vi Challenge” kicked into high gear.  For you, it may be the BBVi Challenge or you might be incorporating another weight loss/fitness platform.  Bottom line: Find what program works for you and kick it with Game On!

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29 Ways to Better Fitness & a More POWERFUL YOU!

Some very helpful Fitness Tips:  Find 1-2 that you will focus on each week. Small baby steps will help you begin making lifestyle changes that will have a significant impact on your overall health…it’s NEVER too late!

How friendly are you with your scale?

Kids Say the Cutest Things….But So True!

The Shelton Challenge is about making small changes over a 90 day period with a GOAL in mind.  Possibly you’d like to lose some weight. Maybe increase your lean muscle (critical in our later years).  Could be cutting back on some unhealthy food choices….fast food, soda pop, etc.  Each step in one closer to the more POWERFUL YOU!

  1. Mix it up. Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.
  2. Lift weights & your spirits. Studies show that even a little bit of exercise can affect the mood-controlling parts of your brain. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face. Do 12 reps each and the next time you have a rough day remember to reach for a dumbbell instead of junk food.
  3. Change your scenery. Workouts getting a little boring? Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.
  4. Be a team player. Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.
  5. Leave the magazine on the coffee table. It might seem like a great way to keep yourself entertained during a workout, but if you can read captions in a gossip magazine, chances are you’re not pushing yourself hard enough. If you’re really into reading material, try downloading a podcast or listening to an audio book.
  6. Check your bags. Not your goals. Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there’s never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.
  7. Make prime time your prime time. Instead of taking a seat on the sofa, find a spot on the floor and concentrate on strength training during the half-hour episode. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups. You’ll stay caught up on your favorite shows and your fitness routine.
  8. Defy your desk job. More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it’s to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.
  9. Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money’s worth and the energy from everyone in the room will help improve yours. Don’t worry if you don’t know all the steps at first—think of what a big step you’re making for yourself.
  10. Optimize your playlist. Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you’ll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.
  11. Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it. Keep it up and pretty soon you’ll be working that backside into a smaller pair of jeans.
  12. Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.
  13. Dress for success. Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra (or two), breathable fabrics, and even a cute little headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results.
  14. Hop to it. Boxers aren’t born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout that an average sized woman (5’4”, 140 lbs.) can burn more than 100 calories in just 10 minutes. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.
  15. Be fear free. One of the main reasons people avoid the gym is they’re afraid of being judged by other people. The truth is, the majority of people at the gym are there to focus on their own bodies, not yours. The sooner you overcome that insecurity the sooner you can focus on your fitness performance.
  16. Every minute counts. Don’t eliminate your exercise for the day just because you have a full schedule. If you’re crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You’ll feel better knowing you did something rather than nothing.
  17. Feel the burn. As hard as it may be to believe, that achy feeling the day after a workout is actually a great sign. It means that your muscles are activated and responding to your activity. So, don’t mistake a little soreness as a cue to stop. Instead, use it as proof that your body is already changing.
  18. Exercise before you eat. Instead of heading to the kitchen when you get home from work, set aside a half hour to an hour to get your workout in. Not only will it help you let off steam from your job, but you’ll be less likely to overdo it with extra helpings and desserts at dinnertime.
  19. Get a good base. When you’re doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.
  20. Burn big calories. Work the big stuff STAT! You burn more calories when you work many large muscle groups simultaneously. The next time you hit the gym, try running, jumping rope, skipping, even jumping jacks!
  21. Use your weight. YOU are all you need! Your own body weight can provide a great workout and build strong, sexy muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.
  22. Move it. Something is ALWAYS better than nothing. Missed your workout? Get in at least 10 minutes. Pop in a DVD and get in a quickie, turn up your favorite tunes and dance around, re-create something from your favorite exercise class, climb the stairs or take a quick trip around the block.
  23. Change it up. Get that metabolism going! Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)
  24. Break it up. Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up and burn more calories and body fat. Hooray!
  25. Give me 10. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.
  26. Go for the burn. Squat your way to a better you! The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym for an extra burn. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Put your hands on your hips or hold hand weights if you really want to work.
  27. Use weights. Pick up those weights! Muscle burns fat, so the better your weight training sessions are, the less cardio you’ll actually have to do.
  28. Step it up. Wanna burn about 15 calories a minute? Jump on the stair climber (the machine that looks like an escalator) the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight (no leaning, ladies) and use the handlebars for balance only (NOT to support your body weight).
  29. Skip the gym. Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that re-energizes you and gets you excited about exercising again.
It's Not About Giant Steps...Many Little Steps!

It’s Not About Giant Steps…Many Little Steps!

IT’S ALL YOUR FAULT!

Just had to share this powerful post from Eric Wang, Pharm.D. Candidate.  We can come up with so many excuses why our weight is where it is, or our health.  Thanks Eric for hitting it right on the nail.  Just like the caption….

 

No more excuses!

Are you unhappy with your life right now? Are you upset with the way things are or have been for the last couple years, maybe even decades? Well, it’s YOUR fault. Yeah, that’s right. It’s your fault! Don’t blame anyone else. You caused it!

I think George Washington Carver said it best: “Ninety-nine percent of all failures come from people who have a habit of making excuses.”  If you are not successful, chances are you’re making excuses. You’re rationalizing your lack of success: “Oh well, I have the genes for fatness…it’s not MY fault. My life sucks because my parents were never there for me…I can’t be successful in life because I look ugly and I can’t afford facial reconstruction surgery…I can’t be happy because blahsey-blahsey-blah”

As Tony Robbins says, “the only thing keeping you from getting what you want is the STORY you keep telling yourself about why you can’t have it.”

If you don’t like your outcomes, change your responses. You can’t control what happens to you, but you can choose the way you respond to what has happened. In fact, you have the “response-ibility” to choose your response.

If you’re following my blog and you don’t want to take 100% responsibility for your success or lack thereof, unfollow me right now. I’m serious. Unfollow.

If you’re following my Tumblr, Facebook page, or Youtube channel, I expect you not only to read or watch what I post. I expect you to apply it. Live it. Every single day of your life, ask yourself how you can improve your life and the lives of those around you. I want you to succeed. And, I know you can succeed. I’m holding you to a higher standard now.

Maybe you didn’t realize that the moment you subscribed to my YouTube channel, the moment you “liked” my facebook page, the moment you clicked “follow,” you’ve unofficially enrolled in my exclusive coaching sessions. I’m your coach now.  And, as long as you are under my coaching, there will be no settling for less than you deserve. There will be no blaming or pointing fingers at anyone except yourself.  If you’re not ready to make that commitment, it’s ok. Come back when you’re ready.

If you are still with me, I want to share this tip with you that I got from reading Jack Canfield’s book “The Success Principles” last night. I highly recommend this book. Please do yourself a favor and buy it and apply it!

Here’s the tip: if something doesn’t turn out as planned, ask yourself the following questions:

How did I create that?

What was I thinking?

What were my beliefs?

What did I say or not say?

What did I do or not do to create that result?

How did I get the other person to act that way?

What do I need to do differently next time to get the result I want?

Genuinely answer those questions every time you get a sub-optimal or just unsatisfying result, and before long, you’ll find yourself on the fast-track to doubling your health, your fitness, and your income in half the time. Guaranteed.

-Eric

Eric Wang, Pharm.D. Candidate

Welcome to The Shelton Challenge ~ Creating a Healthier Community Today

What is “The Shelton Challenge?”

An initiative  by “Coach Cathy” Buchanan ♦ Inspired by the Body by Vi Health Challenge & book, “Winning the Food Fight, Victory in the Physical & Spiritual Battle for Good Food and a Healthy Lifestyle” by Pastor Steve Willis

 “Coach Cathy” Buchanan. RN, BSN; former School Nurse for the Olympia School District; Credentialed Health Teacher K-12; High School Volleyball Coach (Head “C” Team) for Capital High School.   Shelton resident since 2009.  Coach Cathy works with the community regarding helping our area homeless as well as working with the Mason County Health Department’s Eating for Health Initiative.

GOAL: Focusing on healthy eating & being active to help change the lives of individuals & families for generations to come ~ creating a living legacy. Touching every area in our community: business, civic, government, schools (public & private), churches, tribes, law enforcement, families and individuals.

FACT: 67% of Americans today are considered overweight or obese. Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese. Obese children are more likely to become obese adults. Adult obesity is associated with a number of serious health conditions including heart disease, diabetes, and some cancers. If children are overweight, obesity in adulthood is likely to be more severe. (The Center for Disease Control, CDC)

The Shelton Challenges main focus alongside eating for health & activity is contributing to our communities food pantry with the ViSalus Community Challenge.  Listen to Pastor Steve Willis share what a difference the Community Challenge is for his local community in Huntington, WV…once deemed the fattest, unhealthiest community in the nation.

Contributions to the Saints’ Pantry can be made through Saint David’s ViSalus Giving website @ http://saintdavids.visalusgiving.com  Each $24 donation feeds 60 child sized meals. ViSalus matches your donation and ships this non-perishable protein directly to the food bank…free shipping.

“The Shelton Challenge” is a community based health and fitness platform flexible enough for anyone to participate. This is not a diet, but a lifestyle change with 90 days segments to work toward creating healthy habits to last a life time.

We believe that in order to truly make a transformation, it is vital to build healthy habits in four critical areas.

♦ Nutrition
♦ Fitness
♦ Competition
♦ Accountability

Nutrition: Did you know that a whopping 80% of an effective weight-loss/fitness program is dependent on proper nutrition. Without proper fuel in your body, you won’t be able to reach your weight or fitness goals.  Regardless of whether your desire is losing some weight or to get more lean & fit, without the nutrition element, your efforts will only give you minimal results. We have teamed up with ViSalus Sciences (Body by Vi 90 Day Challenge) as an option for those looking to help support their current nutrition plan. We also recommend using a great online tool & app to help monitor & keep track of your daily intake of nutrition and fitness activities, http://myfitnesspal.com (also an app for iPhone & Android).

MyFitnessPal:

  • Medical studies show that keeping a food journal DOUBLES your weight loss!
  • Easy and fast
  • Completely free, with no strings attached
  • Includes a large database of foods to choose from & has the ability to scan a food item with the iPhone app to upload into your myfitnesspal.com online account.  So easy!!  Does include ViSalus products and a number of other meal plans.
MyFitnessPal Online & Apps Sync

MyFitnessPal Online & iPhone/Android Apps Sync

Fitness: It is also critical that you have an active lifestyle. Without proper fitness, you’ll be missing 20% of the equation in reaching your goals. “The Shelton Challenge” helps you to create healthy habits by participating in fun activities that will burn calories and build muscle. With the support of local fitness organizations, each participant has an opportunity to attend an assortment of fitness classes for all levels. There will also be available outside group activities as well as the option of leading your own fitness events. As The Shelton Challenge grows, additional workout facilities will become available in our community. To lead a group, please contact us @ coachcathyfitness@gmail.com.

Competition: Healthy, fun competition keeps us motivated to work harder on our goals. Teams will compete against each other for BRAGGING rights each week. This is not a Biggest Loser Challenge…this is a challenge on whatever health/fitness goal you desire to work on for a 90 day period. It could include weight loss, increase lean muscle, prepare for a 5K, or other special activity. Every 90 days, you’ll begin a new challenge. This allows a chance to push hard for shorter intervals allowing you to reassess your goals & where you want to focus for the next 90 days. [Size and structure of teams will vary. The goal is to have similar groups compete against each other. i.e. Schools, Businesses, Government, Law Enforcement, Tribes, etc.]

Accountability: This may be the most important aspect of The Shelton Challenge. Most of us have tried a variety of diet’s or activities to finally lose the weight we’ve seen added year after year…or perhaps have been noticing a decline in our muscle tone. We have the desire to make a change, however, we fail because we don’t have a group of people to walk alongside…to challenge, motivate and inspire us to push ourselves farther than we could do on our own. Research shows that participating with others towards reaching a health/fitness goal, increases a person’s rate of success x3. When you join The Shelton Challenge, you will be part of a growing group of people with similar goals and aspirations throughout our entire community. The best part! When you invite a friend/co-worker/family member/neighbor to join The Shelton Challenge, you will be building your own accountability group to help support your health goals.

Cost to Participate

$10 The Shelton Challenge T-Shirt (Business Sponsorship Available w/Logo on Backside)

There may be a fee for the use of local participating facilities.

Lose Weight, Tone Up & Feel Great

Have Fun with Friends While Getting Fit

Reaching Past Our Goals to Change a Community!

Giving Back to the Community!

The Shelton Challenge is working closely with The Saints’ Pantry in providing healthy non-perishable protein meal replacement meals to feed hungry children, families and seniors in Shelton. The focus of  The Shelton Challenge is toward raising awareness and funds for The Saints’ Pantry Backpack Program benefiting local students in need. ViSalus Sciences will match each $24 donation and send the meals to The Saints’ Pantry. That’s 60 children’s meals total. For further info on The Community Challenge, visit http://coachcathy.visalusgiving.com/

References

♦ “Winning the Food Fight, Victory in the Physical and Spiritual Battle for Good Food and a Healthy Lifestyle,” Steve Willis, 2011 (Amazon)
♦ Biro FM, Wien M. Childhood obesity and adult morbidities. Am J Clin Nutr. May 2010;91(5):1499S—1505S.
♦ Whitaker RC, Wright JA, Pepe MS, Seidel KD, Dietz WH. Predicting obesity in young adulthood from childhood and parental obesity. N Engl J Med 1997;37(13):869—873.
♦ Serdula MK, Ivery D, Coates RJ, Freedman DS. Williamson DF. Byers T. Do obese children become obese adults? A review of the literature. Prev Med 1993;22:167—177.
♦ National Institutes of Health. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: the Evidence Report. Bethesda, MD: National Institutes of Health, U.S. Department of Health and Human Services; 1998.
♦ Freedman DS, Khan LK, Dietz WH, Srinivasan SR, Berenson GS. Relationship of childhood overweight to coronary heart disease risk factors in adulthood: The Bogalusa Heart Study. Pediatrics 2001;108:712—718.
♦ Community Challenge, ViSalus Sciences http://coachcathy.visalusgiving.com/  [ This will be changed to The Saints’ Pantry giving site]
http://My90DayWin.com  Olympia based health/fitness program