Merry Christmas

May your family have a wonderful and blessed Christmas!!

Lifetime Weightloss

This is borrowed from an amazing blog!!!

NOTE the link at the end 

and 

check other awesome post!!!

From November 18,2014

5 Tips for Eating Mindfully on Thanksgiving Day

Load up your plate with protein and vegetables.

Most holiday dinners highlight carbohydrate heavy side dishes like stuffing and mashed potatoes. One way to avoid weight gain is to build a well-balanced plate. Prioritize protein first. This is easy given most Thanksgiving dinners include turkey! Second, fill your plate with vegetable side dishes. You may then have a little space left on your plate. Use this for your “indulgence.” The majority of your meal provides you with good nutrients and reduced carbohydrates.

Use the “fork” trick.

How many of us have gone back for seconds or even thirds at Thanksgiving? The question you have to ask yourself is, “Am I enjoying my food?” The best trick to help you answer this question is the “fork” trick. Once you take a bite of food, place your fork down on the plate, and let go of the fork. Chew your food, swallow, and then pick up your fork again. The key to this trick is letting go of the fork. This will remind you to slow down, enjoy your food and converse with friends and family. By eating more slowly, you'll be more in touch with your body's satiety signals.

Avoid the “clean plate club."

Growing up I was always told, “You can’t leave the table until you finish everything on your plate.” Let me tell you I spent many nights alone at the dinner table. Today, I advise my clients to eat until they are full. If your plate isn't clean, it's okay. Focus on one plate of food and give yourself time to savor it fully. 

Share your dessert with a loved one.

After a satisfying meal, it's hard to avoid the sweet smells of pumpkin or warm apple pie. If you choose to have dessert, share a small slice with a loved one. Engage in conversation, enjoy the moment, and be thankful for a great meal. 

Create an active tradition.

Sitting down and watching football together is a common and fun activity on Thanksgiving Day, but take the chance to incorporate a new tradition this year. Take a walk (or do some cross-country skiing) at a local park, or put together a family-friendly football game. Alternatively, put on your volunteer hat and rake (or shovel) for a neighbor in need of help. Finally, you might be so ambitious as to run/walk your first 5K as a family.

http://www.lifetime-weightloss.com/blog/   to read more!!! 

This is a "program" blog. I do not endorse program but truly love some of the information on the blog !!!!!

Holiday Happiness

HOW??

How do we give ourselves HEALTH?

We begin with a plan...

By planning, we create success.

By applying the rules we know, we can face the holidays without fear

The focus this year might be making the meals healthier than last year...

It might be remaking on recipe..

It might be taking a break between plates...

Set a goal...

and

Focus on one or two items...

Remember, the scale will lie...

All scales ...

Holidays are for family.

They are celebrations.

Santee Cooper Wellness and Weightloss

is celebrating a milestone.

By the end of this year

We will have lost a TON...

Yes, that is 2000 pounds!!

We did it one plate at a time...

one day at a time...

One holiday at a time.

Let's us help you find a happier, healthier life!!!

This year could be THE one!!!

My heartfelt Thank You !!!

Remember, our freedom is not free.

 Someone paid or is paying the price.

 Lift a prayer for those today

 and 

thanking you for your service!!

Time!!??

Sooo did you remember??

OR

Are you like me, you actually counted the minutes to this day!!

Yes, for me, this is the day I get an actually get an extra hour of sleep!!!

Sounds crazy that we are given an actual hour.

Hmm, wait a minute...

Is the day now 25 hours long??

No, it is still only 24 hours...

So where is my extra hour???

Like many things in our society, it is a lie we fall for...

Yes, a lie...

)We are going to explore a few in the coming weeks)

Let's start here...

If it was true... I could...

You laugh but as a wellness coach, 

this is the first lie 

I address with a new client.

We have an image of ourselves, 

as we look back, 

we see as our own perfection.

Yet, if the truth be told, we distort that age,

 weight or appearance.

So what is the truth!!! 

Can I be what I once was??

NO!!

Can I be awesome now??

YES!!

We just need to define our "AWESOMENESS"!!

Let's begin...

Set the ground rules...

Starting today!!!

Make some ground rules...

For me, 

drinking water is one of the best 

and 

easiest ways to improve my healthy

AND 

I was introduce to a "high tech" reminder which I love...

It is called 

Water my Body

It is a reminder app...

My phone actually reminds me to drink my water with an alarm

that sounds like water pouring in a glass!! 

Gotta smile!!

Now, drinking water is free.

 You don't need a smart phone to remind you...

Place your glass by the sink,

put eight marbles in a bowl and count the water by moving the marbles,

refill you jug, etc...

So why is water important??

Now, this is a great first step!!!

Let's get started, TODAY!!!

Chaos of this week

Like many of you, I have had one of "those" weeks!!

It has been off the chart stressful!!

It is times like these that I really apply the knowledge I gain

from the class from which this blog was create!!

My mood and attitude are a choice!!

Even, when faced with extreme stressors, I can still be in control.

I challenge you to explore the earlier post in this blog...

Actually try one of the meditations...

Try it more than once!!

You will read my thoughts on many of them. 

Being a Christian and holding my faith very dear,

I was afraid that meditation would in some way change me.

What I came to realize is, that by making the meditation mine...

...changing it just a bit...

It drew me closer to my Savior.

Don't be afraid to bend the "rules" of the meditation ...

This is a time to reclaim what the world is try to take away!!!

AND

REMEMBER THIS >>>>>>

Your Challenge this week-end....seek a positive mindset!!!!

The next 24 hours

Let's take a close look ....

Over the next 24 hours record your water intake and sodium intake

Did you know that if you wait until you are thirsty to drink water,

You slow your metabolism by 3%

We want the body to burn !!!

Next is sodium.

Remember, we are just looking at what we consume.

The recommendation is 1500-2300 mg. 

You might be in for a surprise.

Looking at the label is not always enough...also check the ingredients list... 

if it ends in -ite or -ate, it is salt. 

If it contains the word "sodium" it is salt.

Not all of this has to be counted...

if it is less that .5 mg, it does not show up on the "nutrition label"

These are hidden salts.

Sodium and Potassium are the "wiring" for our bodies. We need some!!!

Sadly American have flipped our intake...

Instead of 1500mg sodium and 4300mg potassium

We do 1500mg potassium ans 4300+ sodium.

We are wiring backwards!!!

Think about it...what would happen if your home was wired backwards???

You would blow a fuse!!

Our body's fuse box is our heart!!

 This is one reason why America has a cardiovascular problem.

With our menus set and groceries bought....

Today is about goals...

You have 3 to set...Complete the following sentences,,,

My health is important...

Today I will ____________________(how).

As I begin my journey to wellness I am focused on ______________(why). Together with _________________(with), I will change ______________(what).!!!!

For example:

Today I will walk 45 minutes at 6:30pm with a walking buddy(with).(how).

I am focused on destressing from the events of Thursday(why). 

 I will change the stress I am feeling by doing yoga for 10 minutes and meditating for 15 minutes!!!!!(what).

Remember...just set your goals for today!!!

Tomorrow we will set our long term goals!!!

Begin today!!!!

Focus on HEALTH!!

SET IT UP SUNDAY-24 HOUR CHALLENGE

Here is the kick-off 

Today, take inventory of the goodies in the kitchen...

Plan meals and snacks...

Breakfast- at least 3 quick grab and 2 time to enjoy!!

Lunch- be mindful of carb intake!!

Snack- plan and measure ...at least 2 food groups in each snack!!!

Dinner- like breakfast,think of some easy to fix and ones requiring more time. Might even pull out the crockpot !!!

This set-up will help you in ways that you can't imagine!!!

This week, I will focus on healthy eating habits on this blog.

If you are looking for more....

Link up with me on My Fitness Pal

Wellness Coach Sonya

or Facebook

https://www.facebook.com/SCWellnessChallenges

Feel free to share with all your friends and families!!

See you in the next 24 hours!!

24 hours....

24 hours...

It can pass in the blink of an eye or at the pace of a snail...

The past 24 hours have been quite a challenge for me.

24 hours ago, I faced a nightmare.

I am so grateful I was not alone...

Being a child of Christ, I never face anything alone...

but truly He was in the midst of the events last night.

I am happy to say, there is a happy ending.

BUT

This experience got me thinking ...

What if??? 

Dangerous question...but really

What if??

We are each give a gift....it is up to us to make the most of it...

Each moment we have an option....

Did you know you might change someone's life with a smile???

So what if we use the next 24 hours to change our lives...

The challenge is yours...

BUT

Do challenge yourself...

Make 5 changes that you can focus on...

For example

 Lose weight... 

Yep 24 hours can be the starting point..

1. Take your measurements!! Gotta have a starting point!!

2. Set up your My Fitness Pal online journal and friend request ME!! Wellness Coach Sonya

3. Look at the food on hand- is it healthy?? Do you have meals??

4.Make your meal plan with a grocery list of the foods you need

5. Go to the store!! 

How about getting fit!!!

1. Set a goal

2. Pick 2 or 3 different exercises to try

3. Try them!!!!

4. Reflect- which did you enjoy??

5. Plan a time to do more tomorrow!!!

Let's See What We Can Do !!!!!!!!!!

Finding time...or MAKING time...

This is truly the question!!

If we are waiting until we "find time" to achieve the goals we are setting...

I hate to disappoint you

BUT

You will never achieve those goals.

We have to make time...

Time for eating...3 meals and at least 2 snacks

Time for exercise....at least 45-60 minutes 4-5 times each week

Time for rest...6-8 hours of good deep sleep

Time to heal...quiet time each and every day

This means making time to plan                                   menus

Time to shop......                          

Time to cook...             

Time to eat!!!

I know I am asking alot...

Start TODAY...

Pick one meal....

Pick one activity....

Pick one area to focus on!!

the REAL truth about Let's Move Manning and the Walk/Running Club

Warning...

This is my blog and I have the right to share my opinion!!

Everyone has one...

So here is mine...

I hate exercise!!! I mean, I really HATE  exercise!!

I have all the excuses..I am one of the best at creating barriers!!!

AND

In steps this group that wants to promote exercise...

For a Wellness Coach that hates exercise

This is wonderful!!!

BUT

They want to do it on my day off and early in the morning!!!

Before I go any further, let me say I truly want the best for my clients.

This is by far the best!!

But now, it got personal for this Queen of excuses!!!

Sooo I took the challenge and showed up for the Kick-off!

It was awesome, or so I was told...

I showed up as they were shutting down.

In my "day-off"mindset, I got there at 11:30.

They ended at noon.

So, Zion and I had some fun...and I went home with a bag of yummy fruits and veggies!!!

Yes, Zion, my grandson was moving!!

Soooo the next event was a Running Club!

Saturday at 7:30am.

Oh well...Yes, I work 30-40 hours a week.

I am in school full time...

I am a wife and mom so I gotta keep house, cook dinner etc

Just like many of you!!!

Do I really want to climb out of bed while it is still dark,

drive 20 minutes

and join up with people I don't know...

Yeah right!!!

So those that know me, know I like to control what I can control...

The only thing I can control in this picture is.."people I don't know"

SOOO I invited a few friends!!

We made it...we all showed up and walked!!

Yes, we walked, some ran and some crawled at the end...

Only kidding we all finished a 5k standing up right !!!

Heading out...we had runners, walkers and some that were just dragged along !! LOL!!!

I had such a good time I asked one of those "I didn't know" people to walk again the next day !!!

This was the birth of a weekly walking group!!

Why Weight Walking

walks

 Monday, Tuesday, Thursday and Friday...usually at 6:30 or 7 pm

Then we join up with the Let's Move Manning

every Saturday at 7:30am

This Saturday, I had an amazing time walking with a person I have "known of" by way of our partnership is getting some of Manning healthy, she was at the Zone and me at Santee Cooper Wellness and Weightloss.

We had been  FB friends for quite awhile but now I can call her a face to face friend...

We solved our  nations economic problems, we share life history, we even managed to walk a 5k!!!
In otherwords we chatted,
got to know one another
and before we knew it had walked our 5k!!

Saturday 7:15...waiting on the light to change!!!
Do not text (or take pictures) while driving!!!!

I want to challenge all of Manning...Come join our fun!!

Yes, this Queen of excuses, still struggles with that first step out the door!!

BUT

I can promises the only regret I would have is

Not Exercising with this group...

Soooo

Let's Move Manning!!!!!

Not in Manning, let me know...we will do this virtual!!!

Busting barriers!!!!
if you want more details either email or leave a comment....
We will be sure to plug you in!!

 

Playing with a new look

Hi 

What do you think???

As I open this blog to all, I have gotten some awesome feedback!!

THANK YOU!!!

I want this to be a great place to hang out and return to often...

Sooo what do you think of the new Autumn look??

Just had to share!!!

This is the best description of my goal with quiet time!!!

https://www.ted.com/talks/andy_puddicombe_all_it_takes_is_10_mindful_minutes

The word "meditation" scared me at first. 

As one of my classmates put it last term...it was a "bit too hippie".

Andy does an amazing job using a juggling act to SHOW the craziness in our minds.

There has to be a better way...

September is an awesome month to learn!! Let's get started!!

Enjoy!!!

soooo where are we heading???

For most, before beginning a journey, we must first chose a destination.

In the Journey to Wellness, we must define "Wellness".

Wellness is not just the absence of illness or the pursuit or perfect health.

It is a place of peace.

It is an acceptance of the things we can not control.

It is the place where we discover just how much we do control.

For me, assessing my current situation was an eye opening education...

This is a great assessment...

http://www.redlands.edu/docs/CSL/Assessing_Your_Wellness.pdf

You will be asked a series of questions and given a point value.

It covers the seven dimensions of wellness...

http://wellness.ucr.edu/seven_dimensions.html

It is just a scorecard in which you can begin your path to improvement.

In the coming weeks, I will explore each and offer steps to "raise your score" or as I like to put it..

Help you take steps to better health...

A road well traveled but rarely enjoyed

This is the beginning...I know there are several post before this one, yet this is the beginning...

For some this sounds odd, for others it make complete sense...

Odd: How in this the beginning if it began many months ago...

Understood: Oooo a do-over, a correction, a new beginning...

However, both are incorrect!

Prior to today, this blog was guided by a lesson plan.

It was a home work assignment.

Today, it is completely mine.

It will be guided by my thoughts. feelings and ideas

as well as

your questions, suggestion and comments.

So let's get started.

This is a Journey to Wellness

It is a place of healing and guidance.

It is a launching pad for your research.
I will post places I trust and love.

I will recommend things I enjoy and use within my life and my practice.

In this process, I am working on my healing and bringing you along for the journey.

There are days that are rougher than other...

There are days that are smoother...

Together we can help each other...

Quick introduction for those new to the blog and me...

I am Sonya Arrington. I am a Wellness Coach in South Carolina.

I have traveled many of the same paths as my clients.

I was actually hired because of my "been there, done that" experience.

I am a mom to 3 adult children, currently grandma to 2 ,wife of 30+ years and senior in college working on a BS in Health and wellness.

I have a full plate. 

I know stress all too well. I battle weight, health and self-doubt.

 I am a real person.

Together, we will explore integral healing.

We will focus not only on the physical body but also the mind and spirit.

I will suggest many things including meditations.

 Again for some, this will seem odd, for others it is a daily practice.

I know for me, it was quite strange in the beginning.

Yet as I made them mine and made them personal, the pieces came together.

Do not be afraid to try something new...

To put it another way...

It is time for a change. My hope and prayer is that your change will start here!!

I plan to post weekly but have been known to post more often...

the best way to keep up with me is to follow the blog!!

Let's enjoy this journey to better health!!