Category Archives: camp #2

Easy little steps to great health!

Do you focus on the negative? At the end of the day do you think about what didn’t get done? Why do we do that? We do it with our health journey too.

I want you to stop for a minute and look how far you’ve come! You are making little choices every day to be healthy.

You may have had a few slips along the way, but you are still making good choices! Those little steps are making a difference! Keep going!

 

If we were really climbing a mountain we would ascend to Camp 2 and stay there for a few days to get used to the altitude and then go back to Base Camp. In this climb up the Mountain of Health and Well-being, do the same thing! Go back to a lower camp whenever you need to. It’s about knowing your limits and having success.

every mountain-one step

Keep taking little steps!

Base Camp.

Nutrition: Switch to a smaller plate or bowl at each meal or snack.

Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.

Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13

Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.

 

Camp #2

Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.

Exercise: 15 minutes of exercise per day, break it into 5 minute periods if you need to

Mental: Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

Spiritual: Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary. Once these steps become habits move to Camp #3.

Camp #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

For those of you who have been part of our climbing team from the start stop and look back. You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. pick the camp that is right for you and get climbing again.

If you are new then start out at Base Camp today!

TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!

Every mountain is climbed one step at a time!

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Surprisingly simple decisions for your best health!

My eyes open and I’m making decisions: Should I hit the snooze button?

Will I wear the pink top with blue jeans? Make coffee or pick it up?

Who will take the kids to swimming?

What to have for dinner?

Today I will make approximately 35,000 decisions, and so will you!  Wow, I’m tired before the day begins. (If you are the mother of young children that number is probably doubled!) Many of those decisions won’t even take much thought.

But, I’ve learned that life is about stopping for a minute before I make a decision. That gives me just enough time to think and then make the healthiest choice.

 

As we climb up the Mountain of Health and Well-being, it is essential that we take one little step forward, make one healthy decision at a time. We don’t have to think about later today or tomorrow or next week, just right now and this choice.

All those little steps make a difference. Mountains are climbed one step at a time!

Right now you are reading this blog post! Yeah! That’s a good decision, a good little step forward. Give yourself a pat on the back!

Last week I shared Cecile’s success story. Cecile made lots of little decisions, lots of little steps that led to her success.

I want to challenge you today. Whenever you have to make a decision, STOP for just a minute and really THINK about it. Then, MAKE that decision a healthy one.   It’s like the Fireman’s statement, stop,drop and roll. Ours is stop, think and make!

Decisions

Cecile has success because she takes these healthy little steps every day. You might recognize them as the little steps of Base Camp and Camp #2. You can click on the link and it will give you more information on that choice. Here are some decisions, or little steps Cecile makes and you can too!

Use a smaller plate

Choose fruit as a snack

Pick water to drink

Move your body everyday in a fun way

Read your Bible and learn a verse

Pray and ask God for help

Say no thank you to dessert

Choose chicken or fish

Take healthy snacks in the car

Keep a positive attitude and repeat healthy self-talk statements

Talk with an accountability partner

Opt for carrots and celery sticks for evening snack

Keep tempting foods out of your house

TODAY’S little STEP: Whenever you have to make a decision, STOP for just a minute and really THINK about it. Then, MAKE that decision a healthy one. Take one little step forward with each healthy choice. Every mountain is climbed one step at a time!

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Past failure will never define me!

Wow Baby it’s cold outside! It’s so easy to stay inside on cold days and eat comfort foods. Or curl up with a good book and a sweet drink. We can be lulled into thinking that we can take a break from healthy eating and exercise. Our old habits are so comfortable and way to easy to go back to. This healthy life style takes lots of little steps and some falls too. But let’s not let the falls discourage us; they are part of the learning process!

We’ve all watched a baby learn to walk. He takes a wobbly step or two and falls down. He rights himself, gets his balance and takes another couple of wobbly steps. We know that for him to learn to walk he will have numerous falls. We would never say, “ oh he’s falling too much. He’ll never be a walker”.

Yet, when we have a ‘fall’ with our healthy lifestyle our inner critic says, “ you failed again. You’ll never get it right. Just quit…. again.” But, just like the baby we must keep taking the next step forward.

 

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Don’t give into feelings of defeat! Silence the inner critic, the perfectionist that tells you that if you can’t do it perfectly to quit! Keep fighting the battle!

You are making a difference in your health with every little fall you take and every step you make!

So if you’ve had a little fall let’s take a little step forward together. You can do it, my friend!

Here are the little steps we are working on for Base Camp.

  1. Switch to a smaller plate or bowl at each meal or snack.

  2. 10 minutes of exercise a day

  3. Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

  4. Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”. Isaiah 41:13

Camp #2 little steps are:

  1. Drink water in place of other beverages. Continue with the smaller plate or bowl.

  2. 15 minutes of exercise per day.

  3. Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

  4. Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

You decide which camp is best for you or maybe a combination of both. Take the next little step, because they all make a difference.

Every mountain is climbed one step at a time!

Remember our core scripture verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

Today’s little step: Take the next little step that is best for you! Silence the inner critic! Remember the baby and keep taking little steps.

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QUIT THE DIET AND HAVE VICTORY FOR LIFE

Tempted to start a new diet? Don’t do it! Discouraged because you’ve slipped into old habits? Don’t quit! Keep taking little steps and making little changes. They do make a difference!

victory

Hey Girlfriend and fellow mountain climber! I’m so glad to see you here today. We’ve been climbing the Mountain of Health and Well-being together for a while now. You are making a difference in your health with every little change you make!

We’re just about ready to leave Camp #2! You did it girlfriend. You finished the first and second levels of the climb!

Let’s pack up by doing a little review. You will find a link back to the original posts.

Here are the 4 little steps of Camp #2

# 1 Nutrition – Drink water, instead of other beverages, with your meals and snacks. Continue to use a smaller plate or bowl at each meal or snack. https://littlestepstohealth.com/2015/08/31/water-your-bodys-bff/

#2 Exercise – 15 minutes a day of intentional exercise.  Start with 3 five-minute periods if you’re new to exercise. https://littlestepstohealth.com/2015/09/21/find-the-fun-physical-activity-that-is-best-for-you/

#3 Mental – repeat this healthy self-talk statement daily  “I am a beautiful, beloved daughter of the King.  I’m making small changes.  Every little step makes a difference!  I’m taking care of me”! http://littlestepstohealth.com/2015/11/02/change-your-mind-its-good-for-your-health/

#4 Spiritual – pray and ask Jesus for His help.  Choose a verse to memorize.  Here’s a good one.  Psalm 25: 4&5 “Show me your ways, O LORD, teach me your paths; guide me in your paths, guide me in your truth and teach me, for you are God my Savior, and my hope is in you all day long.”  https://littlestepstohealth.com/2015/10/19/accessing-more-willpower-in-one-easy-step/

This month at Camp #2 we have learned that small changes make a difference. Lesley Lutes, PhD, says, “When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime. An all-or-nothing approach often fails because it’s too hard to follow”. Article: A randomized trial of a small changes approach for weight loss in veterans.

We learned that we’ve used food as a reward for way too long. We found some non-food rewards that are really fun!  https://littlestepstohealth.com/2015/08/03/21-unique-and-cheap-non-food-rewards/

If you haven’t already rewarded yourself, then it’s time! You deserve it Girlfriend!

We formed an accountability group on Facebook. Search for me on Facebook, look for my pink coat in the Dixie Elliott profiles. When you click on it you should see those familiar pink shoes! Send me a friend request and ask to be added to the group. We need a good team of climbers! . A-good-team-can-inspire-you-learn-how/

TODAY’S little STEP: Review the requirements of Camp #2 and keep taking those little steps. Reward yourself with a non-food reward. Grab your climbing equipment and get ready to climb to Camp #3!

If this has been helpful please share it with your friends.

SNEAK PEAK AT CAMP # 2- FOUR LITTLE STEPS TO HEALTH

SNEAK PEAK AT CAMP #2 – FOUR LITTLE STEPS TO HEALTH

Do little changes really make a difference?

They most definitely do, girlfriend! These little steps are so much better than a new diet. These little steps are lifestyle changes that we can keep doing!

Congratulations! You did it girlfriend! You finished Base Camp! You have taken little steps up the mountain of health and well-being. You made 4 little changes to your lifestyle!

After this month at Base Camp you have made some new habits. “When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to follow,” says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University. Dr. Lutes backs up this statement with numerous clinical studies related to weight loss plans and programs. Article: A randomized trial of a small changes approach for weight loss in veterans: Design, rationale, and baseline characteristics of the ASPIRE-VA trial.

Please be encouraged girlfriend. Every little step makes a difference!

You are ready for Camp#2! Here’s your sneak peak at the requirements. We’ll go into detail about each step in upcoming posts.

camp 2png

TODAY’S little STEP: Take these 4 little steps for Camp #2. Practice them for the next month.

That’s it! Four little steps that make a difference!

Every mountain is climbed one small step at a time!

Be sure to check out our Facebook group. Look for Dixie Elliott in the profiles and those familiar pink shoes!