Healthier You Challenge - Day 31

Affirmation: This is the ending of my history and the beginning of my destiny.

Congratulations on sticking with the challenge for 31 days. I encourage you to continue the activities that were introduced during the challenge.

Be Inspired and Inspire Someone

Healthier You Challenge - Day 30

Affirmation: This is the ending of my history and the beginning of my destiny.

 

Our future logo, the dragonfly, symbolizes change and change in the perspective of self-realization; and the kind of change that has its source in mental and emotional maturity and the understanding of the deeper meaning of life.

 

The challenge for today is to reflect on the past 30 days of the Healthier You Challenge and share something that you feel has changed or is in the process of transitioning. If you prefer, you can send an email to info@formysisterfriends.org.

 

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Healthier You Challenge - Day 29

Affirmation: This is the ending of my history and the beginning of my destiny.

I have a hairstylist who is so awesome that I cannot stop singing her praises. Whenever I treat myself to a visit to her salon, the next morning I typically do two things: send my hairstylist a text to let her know how much I love my new cut, color, etc.; next (as I primp in the mirror) I say to myself (with a big smile), "I look cute today."

Today's challenge is to have a conversation with yourself. Tell yourself, "I look cute today; I love me some me."

Be Inspired and Inspire Someone

Healthier You Challenge - Day 28

Affirmation: This is the ending of my history and the beginning of my destiny.

We are almost to the end of our 31-day challenge. I am a lover of music, especially ballads. I can listen to a song and it can bring thoughts of a special someone, a good time, a bad time . . . just a plain old memory.

The challenge for today is share the first song that comes to your mind and the meaning behind it. Please post this comment via survey monkey. As a reminder, all responses are anonymous.

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Healthier You Challenge - Day 27

Affirmation: This is the ending of my history and the beginning of my destiny.

The following is a quote from a sister/friend, "Sometimes the decision to distance yourself from someone needs to be made. But it can happen that you come to doubt that decision. Thank you for reaffirming why I made the decision EACH time I start to doubt it. Lol... #breathingeasy."

Deborah Cox sings, "Now I realize that there is such a thing as a good . . . bye."

The Challenge - Using survey monkey please respond YES or NO if you ever made a decision as it pertains to a person who is (or is not) in your life and sometimes you doubt your decision . The responses to the poll will be calculated and the numbers will be posted.

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Healthier You Challenge - Day 26

Affirmation: This is the ending of my history and the beginning of my destiny.

Let's take a physical break and shake off some of our thoughts from the past few days.

Today's challenge is to enjoy this two minute dance with Billy Blanks, Jr. or turn on your favorite uptempo song and dance to your heart's content. Just have fun!

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Healthier You Challenge - Day 25

Affirmation: This is the ending of my history and the beginning of my destiny.

During Oprah's Lifeclass, she talks about letting go of anger. She states, "if you allow the past to define your present, you never actually get to live the life that you were meant to live. . . ."

Today's challenge is to dig deep and identify if there is an issue that you are holding on to from the past. Is this issue holding you back from doing what you were meant to do? If so, today is the day that we begin working on healing and letting go of that anger. Please use survey monkey to share your issue. Note, using survey monkey allows your response to remain anonymous.

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Healthier You Challenge - Day 24

Affirmation: This is the ending of my history and the beginning of my destiny.

There is no doubt that you had to see this challenge coming when I asked a question on Day 20. You were asked to identify two items in your refrigerator or cabinet, share the number of grams of sugar the product contains and explain why it is challenging to leave them in the grocery store.

Today's challenge is to give up one of those items until the end of the Healthier You Challenge. That is 7 days without a food or beverage you really enjoy. Are you up for this challenge?

Please post on Facebook (or send an email to info@formysisterfriends.org) the item you abstain from consuming for the balance of this journey to a healthier you.

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Healthier You Challenge - Day 23

Affirmation: This is the ending of my history and the beginning of my destiny.

For the last week of our challenge, we are going to focus more on mental versus physical challenges.

Do you have a desire or passion that you would like to see come to fruition? Do you believe in yourself? I have been watching Oprah's Lifeclass and there are a lot of profound messages shared with the audience.

The challenge for today is to share if you do (not) believe in yourself and share why. Using survey monkey please respond to today's question. Please note your responses are anonymous.

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Healthier You Challenge - Day 22

Affirmation: This is the ending of my history and the beginning of my destiny.

Saturday (for most) is usually the day when we do all of the to maintain our household. Grocery shopping, cleaning, dropping clothes off at the cleaners, taking the kids to some kind of practice, get a manicure and/or pedicure and a host of other things.

The challenge for today is to share the number of tasks completed that were for someone else. Please share this information under this posting on FaceBook or send an email to info@formysisterfriends.org.

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Healthier You Challenge - Day 21

Affirmation: This is the ending of my history and the beginning of my destiny.

Todays challenge is to work on obtaining thin and toned thighs. Our fitness expert Jeanette Jenkins is going to teach us how to achieve those results.

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Healthier You Challenge - Day 20

Affirmation: This is the ending of my history and the beginning of my destiny.

Today's challenge is to go in your kitchen, open the refrigerator and cabinets and select two items that you find challenging to leave in the grocery store.

Please send to info@formysisterfriends.org the grams of sugar the product contains and why you feel it will be a challenge if you had to give it up for 7 days.

Be Inspired and Inspire Someone 

Afternoon at the Theater - 11/26/11

The Thanksgiving festivities are done, everyone had a great time, now what? Join For My Sister/Friends for an afternoon at the theater to see a one woman show "Monette".

With divorce papers in front of her, and her only child off to college, Kennedy “Monette," is completely alone. How will this soon-to-be-divorced empty nester reclaim her life? Jamine Eileen Coles plays more than ten characters including Monette’s smooth-as-silk African-American father, her folklore tale telling Caribbean mother, and one very uptight best friend in this heart-felt laugh-out-loud story about learning to love who you are and where you are in the moment.

Date:  Saturday, November 26, 2011

Time:  3:00 PM

Walker Space Theater
46 Walker Street
New York, NY


Show Runtime: 90 minutes

Cost: $30 (use code matine and tix are $25)
To purchase tickket visit http://www.smarttix.com/
http://www.kmjproductions.com/

Healthier You Challenge - Day 19

Affirmation: This is the ending of my history and beginning of my destiny.

Today's challenge is jump rope for 10 minutes to increase the heart rate. View the video from SparkPeople to use as motivation to keep going.

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The Dragonfly

A dragonfly, in almost every part of the world, symbolizes change and change in the perspective of self-realization; and the kind of change that has its source in mental and emotional maturity and the understanding of the deeper meaning of life.

Are you working towards becoming a dragonfly?

Be Inspired and Inspire Someone

Healthier You Challenge - Day 18

Affirmation: This is the ending of my history and the beginning of my destiny.

I recently read a book entitled, "The Power of Mentorship: Finding Your Passion." The book was written by various authors who encourage readers to "find their passion . . . that thing that gives them a feeling of excitement or inspiration . . . the fuel that will pull them through every obstacle that stands in the way of them living the life you desire." The book was very inspiring and I encourage you to find a copy and read it. Who knows, perhaps it will spark something, that passion, that has laid dormant for too long.

Today's challenge is so easy that everyone should participant. The first and second person who have the most women click LIKE on the For My Sister/Friend's page by Wednesday at 5:00p will win their very own copy of the book. Once the person has clicked LIKE, email me at info@formysisterfriends.org and provide their names so we will know their headcount falls under your name.

To help you with the challenge, there is a status update at the bottom of the For My Sister/Friends page that you can RESHARE'. Let the challenge begin!!

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Healthier You Challenge - Day 17

Affirmation: This is the ending of my history and the beginning of my destiny.

The challenge for the day is to get in a 5 minute walk with Leslie Sansone to increase the heart rate. This is definitely no stroll in the park.

Have a great day!

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Healthier You Challenge - Day 16

Affirmation: This is the ending of my history and the beginning of my destiny.

Do you experience tension in your neck? Today's challenge will assist you relieving some of that tension. The best part of the challenge is you can perform the task several times a day whether you are in your car, sitting at your desk or standing in line at the grocery store.

Review the video on how to properly perform a neck rotation.

After you have completed this challenge, post on FaceBook and let your sister/friends know if this if a challenge you should do more often. I hope you have an awesome day.

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For My Sister/Friends Brunch 10/15/11

For My Sister/Friends had an awesome time before, during and after brunch at the Rooftop 230 Fifth in New York City.


 

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Healthier You Challenge - Day 15

Affirmation: This is the ending of my history and the beginning of my destiny.

Ok sister/friends, let's increase that heart rate today! I know you can complete this 5 minute warm-up challenge and have a lot of fun while doing it.

The challenge for today is to work your arms, abs, and legs with Jeanette Jenkins.

Post under Facebook that you have completed this task and share with your sister/friends if you had fun.

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Follow us on Twitter

Thanks to our technology guru, Candice, we are now on twitter. Come follow us on the journey to mentally and physically improve our health. We may have some laughs (and perhaps a few cries) along the way.

 @4MySisterFriend

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Healthier You Challenge - Day 14

Affirmation: This is the ending of my history and the beginning of my destiny.

Once you have completed the challenge, send an email to info@formysisterfriends.org and share what you are beginning.

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A Plan for Your Life

Every goal that you will ever pursue will require a plan of action. You must be able to see things as you desire them to be. If you can’t see it, you can’t achieve it! God doesn’t make mistakes. When God created you, He created a plan for your life. There is nothing you can do to change that. Accept it. Now, say this aloud: “God has a plan for me!” T.D. Jakes

 

Do you see it ladies??? If you don't, continue to follow For My Sister/Friends and we will assist you in seeing your vision . . . identifying your passion.

Be Inspired and Inspire Someone

 

Healthier You Challenge - Day 13

Affirmation: This is the ending of my history and the beginning of my destiny.

As the winter sets in, we will spend more time indoors versus being active outdoors. The tasty items in the kitchen will start to call our name and perhaps we will be able to avoid the temptation and then there may be a time when we will answer the call. That is where this sweet treat comes into play.

The challenge for the day is to create a healthy 'sweet treat' for you and the family.

Ingredients:

• 1 cup of fresh or frozen mixed berries
• 1 cup of plain Chobani Greek Yogurt
• 3 tablespoons of honey (I like agave nectar personally)

Preparation:

• Puree fruit, Chobani and honey in food processor until smooth.
• Fill 6 freezer-pop molds or 3-oz paper cups 3/4 full.
• Insert sticks and freeze until completely firm, about 6 hours. Dip molds briefly in hot water before unmolding

Nutrition Information:

Calories 64, Fat 0g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 18mg, Carbohydrate 13g, Fiber 1g, Sugar 12g, Protein 4g


(To find more recipes using Chobani Greek Yogurt, visit http://www.chobanikitchen.com/recipes.


Under this challenge on FaceBook, please tell us about your healthy treat. Will it satisfy your ice cream craving?

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A Weekend Within 2012

Do you do practice yoga, meditate or work towards expanding your state of consciousness? Join For My Sister/Friends May 18-20, 2012 for A Weekend Within at The Chopra Center in Carlsbad, CA.

For more details, please send an email to info@formysisterfriends.org.

http://www.chopra.com/weekendwithin

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Healthier You Challenge - Day 12

Affirmation: This is the ending of my history and the beginning of my destiny.

I am slowly going to make each activity more challenging. This is why this is called a CHALLENGE right?? The challenge for today is to work on toning those arms. We don't need to have muscles like a body builder but a little definition and less flab is always nice. If you don't have 3lb or 5lb weights, perhaps using a can will suffice. However, I encourage you to visit Wal-Mart, Target or even Marshalls for a set of dumbbells. I've found small weights at Marshalls for a maximum of $12 for the set.

I found this great video to show you exactly what to do to obtain your toned arms. Check it out and try to do at least 3 sets of each exercise.
Post on FaceBook the challenge you faced while doing this exercise.

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Healthier You Challenge - Day 11

Affirmation: This is the ending of my history and the beginning of my destiny.

The challenge for today is to create "Soup Made by Me" and tighten up those abs..

Forget those canned soups, it is time to create your own. Pull out a big pot (or your slow cooker) and toss in some fresh or frozen veggies, a can of beans, herbs and spices, shrimp, chicken or beef and voila you have soup made in 30 minutes or less. By creating your own recipe, you control the amount of calories, sodium and sugar. FYI, canned vegetables tend to lose a lot of nutrients during the preservation process (notable exceptions include tomatoes and pumpkin), frozen vegetables may be healthier than some of the fresh produce.

While your soup is simmering, you can complete the exercise challenge of the day . . . crunches. To learn how to properly do crunches so you do not strain your back or neck, check out this video by LIVESTRONG.COM. Try to do 3 sets of 8 crunches and remember to breath in between.

Once you have completed the challenge, post a comment on FaceBook under this challenge. State that the physical challenge was completed and let us know your "Soup Made by Me" recipe.

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Healthier You Challenge - Day 10

Affirmation: This is the ending of my history and the beginning of my destiny.

The challenge for today is to grab a piece of fruit and get in your two miles.

If you are consuming less that one serving of fruit each day, it is time to increase. You should consume 2-4 servings of fruit per day. I encourage you to have a banana, medium pear, apple or orange, a small cup of chopped fruit. The options are endless for you to enjoy fresh fruit.

To walk your two miles, either head outside to enjoy the fresh air, hop on a treadmill or click --> walking with Leslie Sansone. Leslie's YouTube video will have you done with your two miles in no time. If you are feeling really adventurous, walk with Leslie twice.

Keeping with Saturday's (Day 8) Challenge, now that you know what your daily caloric intake should be, let's find out what it actually is. This week (Mon-Sun) I would like you to use http://www.loseit.com/ or http://www.sparkpeople.com/ (or if you are using another tracking system - aside from in your head) to track your food intake and fitness. Even if you cannot logon everyday, keep a piece of paper with EVERYTHING you consume and input the information into the system at one time.

Once you have completed the challenge, post a comment on FaceBook under this challenge. State that the challenge was completed by walking outside, walking on a treadmill or walking with Leslie. In addition, share with your sister/friends your fruit of choice. We will discuss later your daily caloric intake.

Be Inspired and Inspire Someone

Healthier You Challenge - Day 9

Affirmation: This is the ending of my history and the beginning of my destiny.

I look back now; I look at how you tried to break me. To take my life, my peace of mind and drive me crazy. My self esteem, my dreams, my destiny. So, God allowed it because HE knew HE had big plans for me. Kirk Franklin’s Declaration (This Is It)

The challenge for today is to enjoy 30 minutes of 'Me Time'. During this time I would like you to give thought to your favorite affirmation, quote or 'This Is It' thought. Remember this is your uninterrupted time with YOU. Life's challenges will still be there when you are done.

Post on FaceBook your affirmation/quote under this challenge and comment on one of your sister/friends affirmation/quote.

Reminder: This must be completed and posted by 11:59 p.m.

Be Inspired and Inspire Someone

Healthier You Challenge - Day 8

Affirmation: This is the ending of my history and the beginning of my destiny.

To follow are 10 tips to make simple food choices that promote a healthier lifestyle.

1. Balance your calories
2. Enjoy your food, but eat less
3. Avoid oversized portions
4. Eat certain foods more often
5. Make half your plate fruits and vegetables
6. Switch to far-free or low-fat (1%) milk
7. Make half your grains whole grains
8. Cut back on certain foods
9. Compare sodium levels in foods
10. Drink water instead of sugary drinks

Next week we will focus on nutrition and I will dive deeper into each of these tips. Meanwhile, visit http://www.choosemyplate.gov/ to find out your personal daily calorie level. Knowing this, you can see how to reach or maintain a healthy weight by balancing your calorie intake with your calories burned through activity.

Please post on FaceBook under this challenge your height and your personal daily calorie level.

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Healthier You Challenge - Day 7

Affirmation: This is the ending of my history and the beginning of my destiny.

It's Friday ladies and the challenge for today is Shake It!! Find three of your favorite songs (approximately 15 minutes) that always gets your head to bobbing and your feet to tapping. Turn up the music and dance around your living room. This is a challenge that you can do while cooking, loading the laundry into the machine or even brushing your teeth.

Once you have completed the challenge, post a comment under this challenge on FaceBook and tell us your #1 favorite song that gets you moving.

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Healthier You Challenge - Day 6

Affirmation: This is the ending of my history and the beginning of my destiny.

Let's jump for joy. Did you know that jumping rope for 10 minutes produces the same cardiovascular fitness as running a mile in 12 minutes?

Today's challenge is to pull out the jump rope (clothesline or extenson cord) and jump rope for 10 minutes. If you really want to challenge your endurance, go a little longer. If you have children, they may want to join in on the fun.

Under this challenge on FaceBook, please post how long you were able to jump. Do you need more practice or did you still have the skills you had when you were in school?

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Race for the Cure 2011

On September 18, 2011, For My Sister/Friends participated in the Susan G. Komen Race for the Cure in New York City. Next year we plan to increase the number of participants. Will you be one of them??

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Zumba for Breast Cancer Awareness

On October 2, For My Sister/Friends participated in a Master Zumba Class for Breast Cancer Awareness. There were over 200 women and men in attendance to support a wonderful cause. I look forward to you joining us in 2012.

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There is Nothing Back There!

Facing Forward! I’m encouraging you not to look back! The harm in looking back is having a heart that doesn’t recognize from where the Lord has brought you! Lot’s wife was cursed for looking back, and I’m here to tell you there’s nothing important back there! Leave the past in the past. T.D. Jakes

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Healthier You Challenge - Day 5

Affirmation: This is the ending of my history and the beginning of my destiny.

On my journey to adding new foods to my palate, I learned to like a mixture of nuts and berries. However, many of the pre-packaged trail mixes contained items that I did not enjoy. So, off to Trader Joe's I went to select my preferred nuts and dried fruits to create my own trail mix. My mix consists of unsalted roasted almonds, yellow raisins and dried cranberries. This healthy snack can be enjoyed when I have a craving or I am on the run.

What's in your cabinet, drawer, purse? Today is one of the many days that you will be encouraged to make healthy snack choices. Toss all of the sweets in the garbage and opt for a healthy snack created by YOU. Purchase your favorite nuts and dried fruit, use the small snack plastic bags, and start creating your healthy snack. Perhaps you should consider making a few extra bags to have on hand; the family may decide they like your trail mix too.

Under this posting on FaceBook, share with your sister/friends the ingredients of your trail mix.

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Healthier You Challenge - Day 4

Affirmation: This is the ending of my history and the beginning of my destiny.

The challenge for today is to do 4 sets of 8 chair squats. Please watch this demonstration of a chair squat to learn how to properly do the exercise. As the instructor notes, this exercise will work the hemstrings, glutes and stabilizer muscles.

Once you have completed the challenge, post a comment on FaceBook under this challenge. State that the challenge was completed and I need to do more of these or I think I met my quota.

Reminder: This must be completed and emailed by 11:59 p.m.

Be Inspired and Inspire Someone

 

Healthier You Challenge - Day 3

Affirmation: This is the ending of my history and the beginning of my destiny.

Did you know that a mile is made up of approximately 2000 steps (depending on your stride)?

The challenge for today is to walk one mile (either outside or on a treadmill). If the weather is not cooperating with your desire to walk outside and a treadmill is not available, click --> walking with Leslie Sansone. Leslie's YouTube video will have you done with your mile in less than 15 minutes.

Once you have completed the challenge, post a comment on FaceBook under this challenge. State that the challenge was completed by walking outside, walking on a treadmill or walking with Leslie.

Reminder: This must be completed and emailed by 11:59 p.m.

Be Inspired and Inspire Someone

Healthier You Challenge - Day 2

Affirmation: This is the ending of my history and the beginning of my destiny.

The challenge for today is to take 30 minutes (or more) of 'me time'. Go for a walk in the park, go for a drive with no destination in mind, chill at Barnes & Noble and check out a magazine that has an article you have been dying to read, sit in your room and read your bible. The key is spending uninterrupted time with YOU and not worrying about work, kids or other family members, school, bills, etc.

Once this challenge has been completed, send me an email at formysisterfrend@aol.com and share what you did and whether it was a hard or easy task.
Reminder: This must be completed and emailed by 11:59 p.m.

Be Inspired and Inspire Someone

Healthier You Challenge - Day 1

WELCOME TO THE 31 DAY HEALTHIER YOU CHALLENGE! 

Affirmation: This is the ending of my history and the beginning of my destiny.

It only takes 28 days to change a habit or the way I think and no matter how big or small I commit to making a change. I am doing this for me and no one else because I love me and I want to live a long, healthy life. I can and will complete this challenge because I have been inspired; therefore, I vow to inspire another sister/friend.

By putting my name below, I pledge to participate in the 31 day Healthier You Challenge. I am signing on to join other sister/friends who are of like mind. I want to resemble those with whom I assemble.

Be Inspired and Inspire Someone

If you have not already done so, please forward me your preferred mailing address and email address to formysisterfrend@aol.com.