Sister Manwaring!!!

This last weekend Craig and I went up to tour Kirtland along with his parents and sister, Christi. I told Tiffany we would be coming sometime, but I did not tell her exactly when. She said that when we come we HAVE to visit the Jones family. (pictured below) They are a family that she and 2 of her companions found and introduced to the gospel. They are just the nicest people! We spent about an hour and a half with them Thursday evening. They baked us brownies and told us stories about Tiffany. They joked about how she is the most gullible person they have ever met. They liked to play jokes on her. :) It was really neat to talk with them and see how their lives have truly changed for the better since being introduced to the gospel. They are great people that we hope to be able to stay in touch with. :)

Friday morning we showed up to the visitor's center and were lucky enough to see Tiffany and have her take us on a tour of a few of the historic buildings. She seemed so happy and really knew so much about the area and history of the church. I know I am a bit biased being her sister, but she came off as a missionary who is incredibly genuine and can easily relate to each person coming through and make them feel comfortable.

I snapped a few photos of Tiff as she was giving the tour in a few of the rooms thinking she might enjoy having them later. Isn't she cute?!

In Emma's kitchen with Tiff. :)

Tiffany and her companion, Sister Lee, who will be going home this Wednesday. She certainly seemed like a fun, spunky person. :)

I am SO glad we got to see Tiffany! Hopefully we didn't get her in any trouble! :)

Fun with Grandma

Funny Face w/ Grma from Savannah on Vimeo.

Frontsite Trip

Last week Chris and I had the unique opportunity to go with his mom (Patsy) and step dad (David) to a little place in the middle of the Nevada desert called Pahrump. It's somewhere between Las Vegas and Death Valley. Why did we go to Pahrump? For Frontsite of course! And why did we want to go there? A couple of reasons... 1-to prepare for the almost inevitable zombie apocolypse (or whatever the future holds), 2-to learn how to safely holster and present a weapon from concealment, 3- to learn how to quickly and effectively clear a malfunctioning weapon, 4-to improve speed and accuracy with said weapon, 5- and (my personal favorite) to rescue hostages from bad guys. =) Because we were actively engaged in drills on the shooting range and class room lectures from sunrise til after sunset each day during this 4 day course, I don't have many pictures from frontsite to share -but here are the few I managed to capture!

Our trip started out with a stop off in St. George, where we spent the night at Beth and Keith's condo (thank you James'!!) then went for breakfast at the Bear Claw and a nature walk with Josh and Meisha in the morning (thanks Josh and Meisha!!). I don't know why I didn't bring my camera for that. Anyway, Patsy (Chris' Mom) started asking Josh and Meisha a lot of questions about their shoes... lol... it was only a few hours later that the above photo was taken and Patsy had a new pair of shoes! Man, I really need a pair of those I guess... he he. It was a short, but fun visit.

There's me...trying to look cool. He he. Oh dear. In the back you can see our range and the other half of the class working with targets. Those targets could face you like they are now, or they could flip away from you. Some drills involved shooting the target accurately in the chest or head when it was facing you for less than a couple seconds before it flipped away. Those were the head shots I always had trouble with, but other than that I turned out to be a pretty accurate shot. =)

Ready for action! Chris was one of the envied students in the class! This was taken on one of our first days there. Little did Chris know at that time that later that week he would go on to get a perfect score in the shooting section of our exam and graduate at the top of his class as a distinguished graduate! Definitely NOT an easy thing to do!! I'm so proud of him. =)

Here's a shot I took from the car window on our way to Front Site one morning. It was a very empty, but also very pretty (early morning!) daily drive.

This photo was taken the night of our very last day at frontsite. It was a long and hard week, but probably the most fun I've ever had doing something so hard! We got to know our instructors very well & they were very helpful & (lucky for me) very patient. From left to right: Scott (instructor/seemed fairly new), Glock Spyke (aka Chris), Pound Cake (aka Me -yes, we had nick names), Wayne (instructor and husband to--->), Patty (range master). Behind us you can see the hostage scenarios we were working on earlier (rescue the white silhouette from the grey ones).

The day after we finished up at front site was kind of a free range day. We planned to spend the night in Las Vegas, but weren't in a hurry to get there, so David and Patsy decided to take a little tour of the area around Pahrump. We heard Death Valley was nearby, so took a drive to see if we could find it.

While driving through the desert, looking for Death Valley, we came across a couple of creepy crawlies! The first was a decent sized snake -probably a rattler, but hard to tell because he was dead and the end of his tail was missing (don't worry, no pictures of that). After that, David somehow spotted this little (or not so little) guy scurrying across the road infront of us. We couldn't pass up the chance to see a real live tarantula in the wild! So we pulled over to get a closer look! Hard to tell his size in these photos, but I'd say about the size of a softball?

He got close to me faster than what was comfortable, so I had to pick up my cell phone off the road and back up just a little. Remember, I have no zoom lense on my cell phone, so it was kind of risky business trying to get a good shot! But totally worth it...since no one was hurt (tarantula included).

Isn't that the coolest and scariest looking creature you've ever seen?!

We may have never found Death Valley, but we had fun looking at the scenery during our search!

This is a view of the mountains just west of Las Vegas. I've never seen them before, because we've never gone further, but if you get a chance it really is a beautiful area! We even saw some mountain goats on the cliffs by the road! (thanks to Patsy's sharp eyes)

We finished our trip off with one night in Las Vegas. We stayed at the Fitz on Freemont Street -Chris and I have grown fond of old town Las Vegas, so we suggested it. It was the shortest trip to Vegas I've ever had, but it was a nice relaxed ending to an otherwise busy hard working week. Thank you Chris, David and Patsy for making it all possible! It was a trip I'll always remember and hope to take again some day! =)

Avery's Family

The Fam from Savannah on Vimeo.

Canyons Trip for Mom & Dad

And this is Avery playing with the girls barbie dolls after we got home. It was a perfect trip that we will always remember.
These are too people looking out at Canyonlands. I also don't recommend the $10 fee and two hour drive in and out to see the canyon. So, we didn't get in the picture... ...we just took one of them to prove we were there.
Yes, Dad was here! A building size slab in the center of this arch (lighter area) actually fell off a couple years ago. People were sitting under it and heard lots of loud thunderous popping sounds. They ran for their lives just as it came down. No one was hurt.
We left the sunrise to take a morning walk/hike. It was about a mile and a half and well worth taking.
We got up very early, 4:30 am (it was 102 degrees at night) so it was easy to get up and we were able to witness one of the most spectacular sunrises I have ever seen.
This huge boulder, the size of a large building is seriously balancing here... ...thus the fence. We took a drive through the 17 mile canyon and then headed into town to find a remote hotel to park the car and make our bed!
ARCHES! Lots of photo ops here. We seriously need to take a family vacation here.
Looks like someone decided the drive wasn't worth it; just pile up some rocks, take a picture and say you took the drive... ...yeah, that works for me!
This is Monument Valley. I don't recommend the $10 fee to get in. The dirt road is pretty rough and you have to drive quite a ways to see anything. It was very hot and bumpy!
Here we are driving past the Glen Canyon Dam, with Lake Powell behind it.
Just like the beaches, the sunsets were spectacular! This is taken from the lodge.
...and here is another! ;)
Here is one...
Dad stepping on the edge again for a great photo. I hope to get a slide show in here of all the great scenic photos.
This is me relaxing at the lodge which sits on the edge of the canyon. People gather here and sit for hours just like they do at the beach; watching the waves come in. Except here nothing happens. If you stay long enough you will notice the shadows on the canyon walls change. ;)
Here's Dad opening the door to our little cabin. It was great after a night's sleep in the back of the Mirano.
This is what it should have looked like. There were still a few areas not affected.
This is the road to the Grand Canyon. In 2006 they had a "controlled" fire that obviously went out of control. There are miles and miles of burnt forest. It was really sad to see.
This is Navajo Lake where Dad and I have photos of ourselves in this exact spot about 30 years ago when we took a trip from Zion where we were working to explore.

So after getting Rachel and Tiffany off to their new lives, Dad and I decided to get reacquainted and rest up on a car trip to the canyons down south. I will attempt to add some photos so can see! Dad is getting too close to the edge here in Bryce for an early morning photo. I hope I can get some of his great photos on.

Tiffany's Mission Blog

Hey Family!

Before Tiffany left she started a blog where I can post her letters. This blog is open to family, friends, and whoever would like to keep up with her.

http://sistermanwaring.blogspot.com/

I just posted her first letter if you'd like to read it. :)

And the winner is..... (drum roll)

Well, it's been a long, hard and I think very fun journey! Thank you Savannah for the great idea and for pushing us all to try a little harder to make good choices. I'm sure I'm not alone in admitting that I wasn't great at doing everything that was challenged all the time, but as the challenge went on I learned that wasn't the point (at least not for me)! I think the real reward that we can all take away from this challenge, is seeing and feeling the benefits of making good choices more often than we were before. Even if we only make them most or some of the time, anything is better than none of the time!! Can you dig it? I know that I drink more water than I used to, try harder to get to bed, and am more conscious about the ingredients in the food I'm buying -that alone I think is a triumph! So, I hope everyone can join me in giving themselves a big ol' pat on the back for everything and anything each of you did to make an effort to improve your health in the past 9 weeks. Go team Manwaring!!! In your comments to this post, please post your final total and then we'll be able to find out who our monetary winners are (we already know we're all winners though, right!?). =)

Week 9 Challenge: Indulge Yourself

Indulge yourself in something good! This is the last week and also, the week of the wedding!! As I’ve listened to a few others, I have noticed that their lives are just as busy as mine and they may need a little relaxing just as much as I do! Although we are busy and often in a hurry, our bodies and minds need time to relax and feel good. So reward your body for all it’s hard work and do at least 3 of the following this week:

1) Nibble a Piece of Dark Chocolate

Sweet, rich, with a luscious taste that lingers, few things feel as indulgent as eating dark chocolate. And the charms of this treat go beyond its silky smoothness. The “prescription": Nibble an ounce of dark chocolate each day. The healthy possibilities: Lower blood pressure, increased blood flow, and improved “good” cholesterol. Now that’s a luxury worth lingering over.

2) Scent a Room With Lavender

People have been smitten with lavender for centuries, filling pillows and pockets with the aromatic herb. Now research hints at what we’ve always suspected: lavender seems to be good for you. Studies aren’t conclusive, but research suggests that lavender’s scent may relieve anxiety and headaches, help ease depression, and improve sleep. So, indulge in some aromatherapy. Spritz lavender water on your pillow tonight. Pleasant dreams!

3) Indulge in a Kiss

You dash in the door late from work, say hello to your mate, then run off to a child’s soccer practice or your book club. Wait! Stop a minute -- yes, a whole minute -- and give your spouse a really big kiss. Not only will giving your sweetheart a little sugar burn calories (two a minute), but that kiss increases your sense of well-being and boosts your bond with your spouse.

4) Splurge on a Fresh Tuna Steak

Give the can opener a rest and slice into a succulent tuna steak tonight. You’ll not only delight tired taste buds, but you’ll also give your body omega-3 fatty acids, super fats that are important to heart health and storing energy. And who doesn’t need more opportunities for healthy eating? Dig in!

5) Get a Manicure

Those hands of yours are like busy bees. They fly over a computer keyboard, wield hammer and nails, tuck in the kids, hug your honey, scrub, brush, floss...Whew. Indulge these dedicated workers with a manicure. Like massage, a manicure involves contact with another person through touch, which not only makes you feel pampered, it may even improve self-esteem. Now that’s a stress reliever.
6) Watch a Funny Movie

Go ahead, laugh it up -- it’s good for you! Studies show that a good belly laugh takes the zap out of stress, pumps up your immunity, improves blood flow, and stabilizes blood pressure. A good chuckle may even help keep blood sugar levels down and aid digestion. Just anticipating laughter seems to reduce stress. You may start feeling better just standing in line at the video store.

7) Get a Chair Massage

A massage may feel like an expensive indulgence, but here’s one luxury that’s good for your physical and mental health. When you get a massage, your body releases endorphins, natural painkillers. A massage also reduces stress hormones, lowers anxiety, and raises your immunity. A chair massage usually costs about $1 a minute. You can get a chair massage at some malls, fairs, or office buildings. It’s a quick way to shut out the surrounding chaos and let some wellness into your day.

8) Take Time to Streeeeetch

The day got away from you, and you missed your usual workout. Not to worry. While you indulge in watching your favorite TV program after work, give your body a boost with a little stretching. Not only will stretching help ease tired muscles and increase flexibility, it improves your range of motion, circulation, and soothes away stress, too. Take it slow and hold each pose for ten seconds…then feel the relief!

9) Go Natural

Want to enhance your serenity and indulge a little introspection? Get outside to hunt for a few seasonal “firsts.” Perhaps it’s the first birds returning in spring, autumn’s first turning leaves, or the first bright crocus pushing through the snow. Get in touch with nature and your neighborhood. It lets you feel connected to something greater, giving you a healthy sense of peace and well-being.

10) Pick Some Exotic Fruit

Take home those unique choices from the produce department: star-shaped fruits, tiny purple berries, and what look like prickly little lemons. Whether you eat star fruit, acai berries, or “horned” cucumbers, indulging in tropical fruits gives your taste buds an exciting change. It also gives you a bumper crop of health benefits. Antioxidants and other nutrients in these foods help reduce risk of heart disease, diabetes, osteoporosis, and cancer.

11) Call a Good Friend

Good friends are good for you -- it’s as simple as that. Whether you see them every day or once in a while, friends foster a sense of belonging, purpose, and self-worth. Friendship even keeps you on a mental even keel. So grab the phone, stretch out on the couch, and give your best buddy a call.

12) Move It, Move It, Move It!

What if you had a magic elixir that could lift your mood, help you sleep, and increase energy? You don’t need a mystic brew for all that. You just need to get moving! Don’t call it exercise. Just call it a walk around the neighborhood, a tussle on the lawn with the kids, or digging in the garden. Ten minutes of each could even lead to fewer colds and a boost in brain power. So get moving!

Week 8 challenge: Lose One Pound

Under the assumption that weight loss is the common goal, let's lose one pound this week! I stumbled across a website called The Daily Plate that provides free food consumption and exercise tracking. I have always been very much in favor of the concept that (calories consumed for the day) - (calories burned for the day) = (calories/weight gained or lost for the day). Your challenge for this week is simply to track your consumption and exercise for this week (7 days). You can enter data for previous days as well.

When entering your calorie goal you should set your 'goal' field to "Lose 1 pound we week" (see pic). If losing one pound isn't your desired goal, feel free to make whatever choice is appropriate.

I have not used this before, but hopefully we will see very positive results and may continue to use this even after the family challenge is complete. There is also an option to login from your smart mobile phone. If your phone supports this, I would recommend using that for convenience. Also note: you do not need to see positive results, you only need to accurately track your food and fitness for the week. Also take extra time to set your "Activity Level" above appropriately. Good luck!

Fiber Challenge Week 7

One of the most overlooked functions of our body is the process of aborbing & eliminating food and water. We can increase our GI health by eating healthy foods and drinking recommended amounts of water. However, we need to help eliminate the "left over" material so it doesn't just sit in our system. One way we can help the eliminating process is by eating more fiber. This weeks challenge is to maintain a recommended daily amount of fiber and water for at least five days. It is very imporant though that you also drink your DAILY AMOUNT OF WATER because if you don't, you could have an increase of flatulence, diarrhea, abdominal discomfort, constipation, blockages, and weight gain.

So what is fiber? Simply put, it is a carbohydrate that cannot be digested. Fiber is categorized by how easily it is dissolved by water. Insoluble (doesn't dissolve well) and Soluble (does dissolve well) are the two main categories.

Benefits of a high fiber diet: (information provided from the Mayo Clinic)

Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, water stools, fiber may also help to solidify the stool becauses it absorbs water and adds bulk to stool For some, fiber may provide relief from IBS (irritable bowel syndrome).

Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Soem fiber is fermented in the colon. Researchers ar elooking at how this may play a role in preventing diseases of the colon.

Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.

Helps control blood sugar levels. Fiber, particularly soluable fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. Finally, high-fiber diets also tend to be less "energy dense," which means they havee fewer calories for the same volume of food.

Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed. Some studies show benefit, some show nothing, and some suggest increased risk. If you are concerned about preventing colorectral cancer, adopt or stick with a colon cancer screening regimen. Regular testing for removal of colon polyps can prevent colon cancer.

The National Academy of Sciences' Institute of Medicine recommends:
Men- 38 grams if younger than 50 and 30 grams if older than 51.

Women- 25 grams if younger than 50 and 21 grams if older than 51.


Since we now know it is important, what are some good fiber choices?

Grains and whole-grain products (cereal)
Fruits
Vegetables
Beans, peas, and other legumes
Nuts and seeds
Also, here is a link to help you add up how many grams you are eating. http://commonsensehealth.com/Diet-and-Nutrition/High_Fiber_Food_Chart.shtml

Good luck this week!! Oh, make sure you don't just eat your fiber by itself. YOU MUST INCLUDE YOUR WATER!!

Richmond

Week 6 Challenge!

Make Half Your Grains "Whole"

Challenge this week: For 5 out of the 7 days this week, watch your grains. Each of those 5 days, make sure that half of the grains you obtain are "whole grains."

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, whole grains and refined grains.

Whole Grains: contain the entire grain kernal -- the bran, germ, and endosperm. Examples include: whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice

Refined grains: have been milled, a process that removes the bran and germ. Most refined grains are enriched (which is not necessarily bad, its just not a whole grain). Examples inclued: white flour, degermed cornmeal, white bread, white rice

Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain.

I suggest going to mypyramid.gov to find out more if you want to. Also, if you go to the homepage, on the left side will be a link called "My Pyramid Plan." Add in your age, height, weight, and it will come up with a pyramid plan perfect for your body type! This website has some really neat information and tips to help you try to start a better diet & exercise lifestyle!

Week 5 Challenge

This weeks challenge: do 1,000 crunches by Saturday at 11:59 PM (that is about 166/day for the next 6 days). Good Luck!

And now, the facts.

Abdominal exercises help strengthen your abs and provide trunk (core) stability. Your core is where all movement in your body originates. The abs help support and protect the internal organs and aid in breathing, especially exhaling. Also, these muscles work with the back to control trunk motion, such as twisting and bending. Your core is of utmost importance for your overall health related fitness. (http://www.fitness-after-50.com/abdominalexercises.html)

Week 4: Challenge

Low Impact: Food

Changing your food consumption from over-processed and long-travel to fresh and local can improve your body measurements, not to mention the the impact it has on the earth.

Here's this week's challenge:  Make all of your meals at home with fresh and local foods.  Organic is a great way to go, but may be a gimmick to purchase their product.  Going local and knowing where your food comes from will always be the best way to go.  Try making meals heavy in fresh and in-season produce.  CLICK HERE to find recipes from Jamie Oliver.  Check your labels and DO NOT purchase anything that was shipped more than 200 miles.  CLICK HERE to find Utah based meat, bread, sweets, etc. products.

Points:  25 Must eat all three qualifying meals for at least five of the days (or 15 meals total).

Qualifying Meal:  Any fruit, veggie, grain, meat or dairy products must be either fresh, organic or local.  Preferably all three.

Week 3 Challenge!

Okay, this is going to be a different challenge than the past two weeks. It may be tough for some and easy for others. I am very aware as I have dealt with health issues that I am affected by sleep, or the lack thereof. So your challenge, should you accept it, is to get the required amount of sleep each night. Below are a few tips and suggestions for the "required amount." Basically, it should be 7-8 hours each night. Good luck!!

Health tips: how much sleep is necessary? Everyone needs sleep. Sleep allows the body to rest and affects both physical and mental health. While scientists are unsure of everything that sleep does for the body, there is no question that sleep is necessary for survival. But, how much sleep does a person really need?

The amount of sleep a person requires is affected by the person’s age. As people age, they tend to need less sleep. Babies need an average of 16 hours of sleep per day and teenagers require approximately nine hours. By the time someone is an adult, they generally need an average of seven to eight hours in order to remain in optimal health. Some people may function effectively on as little as five hours of sleep and others may need as many as ten hours per night in order to feel their best.

Other factors that affect someone’s sleep requirements are the amount of sleep they have had in recent days and their general health. For example, a pregnant woman usually needs additional sleep in her first trimester. Someone who is ill or has a depressed immune system generally needs additional rest as well. When the immune system is depressed, the body produces chemicals to fight infection; these same chemicals induce sleep. Very elderly people often find that they sleep less than when they were younger adults.

Lack of sleep has many effects on the brain and body. Some of the most common signs of sleep deprivation include poor reaction times, lessened judgment and problem-solving abilities. In addition, physical health is affected adversely by a lack of sleep and the body may be more prone to illness.

So, how can people determine if they are getting enough sleep? The following are signs of lack of sleep:

- Daytime drowsiness

- Ability to fall asleep within five minutes of going to bed

- Difficulty with concentration

- Inability to keep eyes focused

- Frequent yawning ...duh!!

Sleep deprivation cannot be overcome with stimulants such as caffeine or other drugs. The only thing that cures sleep deprivation is regular sleep.

It is incredibly important to make time for sleep. Many busy people cut into their sleep time when their daytime commitments get too time-consuming. Other people have sleep disorders or difficulty sleeping. It is important to address these issues for long-term good health. Some tips for restful sleep include:

- Create a good sleep environment: the bedroom should be dark, a comfortable temperature and free from distraction.

- Avoid substances such as alcohol, caffeine and nicotine for several hours before you try to sleep: all of these can affect the mind’s ability to enjoy a normal and restful sleep pattern.

- Follow a consistent schedule: dramatically changing a sleep schedule, for example staying up very late on weekends can have an adverse affect on the mind’s ability to rest

- Exercise: regular exercise helps the body to stay fit and helps sleep patterns as well. However, it is important to stop exercise at least an hour before bedtime as it may act as a stimulant.

- Practice relaxing rituals: calming, peaceful activities shortly before bed often assist the mind and body in preparing for sleep. Warm baths, soft music and other peaceful pursuits may be helpful.

- Turn off computers and televisions at least an hour before bed: studies show the glow of the computer monitor and the TV can act as a stimulant to the brain, interfering with going to sleep.

Week 2 Challenge:

One of the things I learned when working with my personal trainer and from reading a lot of fitness articles is that an essential element in burning fat & maintaining muscle mass is the proper addition of protein to your diet. Part of the reason for this is that it takes more time and more calories for your body to break down protein than many other foods require. Also, protein is essential for building or maintaining lean muscle when you're working out, because the proper amount of cardio can actually cause you to loose muscle mass along with the fat cells you're burning. The protein will also help rebuild your muscles. The average adult needs 0.6 - 0.8 grams of protein for every 2.2lbs of body weight per day. (Go here to find your ideal amount) There are a lot of other facts on line you can look up to support all this, or you can save time and take my trainer's and my word for it. =) So, that being said...

This week's challenge is to eat/drink a minimum of 10 grams of protein after each workout you do this week. The protein needs to be consumed within 30 minutes of the end of your workout in order to have the most benefit for you. More than 10 grams is encouraged, but not required. On average, the body usually has a max of about 40 grams of protein that can be absorbed in one sitting. Give yourself 20 points at the end of the week if you did this every day you exercised. If you did not exercise at all this week, you cannot earn any of these points.

How you get your protein is up to you. It could be a protein shake or bar, a chicken wrap, or whatever works for you, but remember that the point of this challenge is to get healthy....so a greasy burger probably isn't the best source to use. Not everything comes labeled with grams of protein advertised either, so you'll have to do your homework and be more conscious about what you're eating. ^_^ For optimal results, choose a protein that is lean -both low carb & low fat.

Extra credit!!: My trainer also suggested that having a small serving of protein (like half an avocado, or 1/4 a cup of almonds -about 8 grams of protein) 30 minutes before bed can help you burn fat while you sleep! Add 5 additional points at the end of the week if you did this for at least 5 nights. Good luck!

As a reminder, here are the rules (changes are in red):

-Physical Activity: 2 points per 10 minutes up to 1 hour per day.(maximum of 5 days)

-Fruits and Vegetables: 1 point per fruit or vegetable up to 7 per day.

-Stress Management: 2 points each day you participate in 10 minutes of a stress management activity. (we're keeping this)

-Weekly Challenge: We will take turns coming up with and posting a weekly challenge for all to participate in. If you complete the week's challenge, you get an additional 25 points that week. For Week 1, if you only added 10 pts, add 15 for a total of 25 pts for completing week 1's challenge.

-Past Weekly Challenges: 10 points for each week you complete a past weekly challenge, up to the number of past weeks so far (in this case 1).

Week 1 Challenge:

Your challenge, should you choose to accept, is to drink 8 eight ounce glasses of water 5 or more days this week. If you complete this challenge, you will earn an additional 10 points for week one. :)

Reminder:

Here's how to earn points:

     -Physical Activity: 2 points per 10 minutes up to 1 hour per day.(maximum of 6 days)

     -Fruits and Vegetables: 1 point per fruit or vegetable up to 7 per day.

     -Stress Management: 2 points each day you participate in 10 minutes of stress management activity.

     -Weekly Challenge: We will take turns coming up with and posting a weekly challenge for all to participate in. If you complete the weeks challenge, you get an additional 10 points that week.

We are beginning today, March 14th, and will end on May 15th. Good luck everyone! :)

(Week 2: Saralee is responsible for coming up with next week's challenge.)