When you signed up for this class you made a promise to yourself to make changes in your life.  Be honest with yourself and stay true to that promise.  Take responsibility for all of your actions and how they relate to the promise you made.  We are presented with thousands of choices throughout each day, so try to be mindful and think before you choose how to act, "how does this affect my promise to myself?  Is this an unhealthy habit of the 'old me' or will it help me become the 'new me'?  Does this go against my health goals?  etc."  Keeping your promise and goals in mind with everything you do will help you keep yourself accountable, even when no one else is around to see.  For example, let's say you work on the second floor of a building and you have always taken the elevator up.  Next time you are about to hop on the elevator, think to yourself, "If I take the stairs, will it harm me in any way?  Will taking the stairs improve my overall health?"  Keep asking yourself these questions each time you think about taking the elevator.  Before you know it you won't even have to think about it anymore, it will just become a habit of the new and healthier you!

We heard a great example at class tonight of someone who decided to come workout for 15 minutes before class because they had the choice to either go home and do nothing, or come to the Y and get some cardio exercise in. 

What are some ways that you can help keep yourself accountable in difficult situations?

Research shows that having a candy dish in sight all day causes people to consume excess calories while they're exposed to the dish.  No matter how strong-willed a person is, they are still going to be thinking about the candy because it's in plain sight all.day.long.  As the picture above states: Move the dish only SIX feet away from your desk and you'll eat 110 less calories out of the dish!  If you or someone near you at work has a candy dish on the desk, try this simple trick to start slashing calories little by little! 

Please take a look at the menus that correspond to your suggested calorie range.  Please comment on how you think your current intake compares

It's hard to believe that we are half way through our 12-week class.  It's time to reflect back over the positive changes you've made these six weeks.  Take some time for reflection and reward  yourself for a job well done.  You are on your way to a healthier lifestyle!  What would you like to see in these next six weeks?  What you help you reach your goals?  Add your comments. 

Over the next 10 weeks your water bottle will become your new buddy!  Don't leave home without it.  If you're not already someone who drinks water throughout the day, start small by filling and bringing your water bottle to work or class with you.  Not only will you increase your chances of drinking more water, you'll also be setting a good example for the people around you!  As the saying goes, "Actions speak louder than words." 

Did you know that about 80% of the times you think you are hungry, your body is actually telling you that you're thirsty?  Next time you feel a little hungry, take a few sips of water before you reach for your snack.  If you are dehydrated your body will get what it needs; if you were truly hungry, the water helps to curb your appetite and to feel fuller longer.

Water plays a key role in weight loss.  First, it has ZERO calories.  Second, it boosts your metabolism, which means more calories burned.  Third, it helps your body systems function properly and get rid of the waste products from your body's cells.  And finally, it helps your hair, skin, and nails look healthier!



We want to hear from all of you: how much water did you drink today?  What are some tips or tricks you use to get more water in your diet?  Click "comment" below, type your First name in the box and tell us how you're doing with the Water Buddy System.