HABITATVITALITY   9,610
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HABITATVITALITY's Recent Blog Entries

Day 4 out of 7 - GM Diet

Saturday, April 19, 2014

What more can I say but YUM YUM YUM!

Banana and milk smoothies + cinnamon + tsp of chia seeds + dash of vanilla essence! OK I slightly strayed from the standard banana and milk ingredients but worth it!



A taste sensation in my mouth! Not to mention the pop of the tiny chia seeds - great texture!

Today I noticed my skin is looking radiant and my eyes are sparkling - I look completely different in my face than I did four days ago. My skin tone is even again and the skin on my face looks 'relaxed' if there is such a thing! My teeth are also whiter! Any bloating I may have had before starting the diet has gone and my clothes are looser.

I ran into a friend in the shopping centre today that I had not seen for a long time and she was so complimentary and said I looked "AMAZING!" since she last saw me. I had also put a moisturizer pack through my hair last night so it was soft and glowing.

All the little cuts and grazes I had from gardening have also all healed in the past 3 days - my body is in super healing mode! If that's happening on the outside, imagine what is happening on the inside.

Oh and I am still sleeping like a baby!

All is great on the GM program.

Tomorrow I can have 2 x 10oz of protein and 6 tomatoes and as much wonder soup as I can eat. I have decided to eat chicken (boiled) this time as I am now craving it (sorry vegans friends! LOL) and I just went to the shops to buy some fresh chicken breasts. Definitely looking forward to a breakfast of cold chicken and tomatoes! One of my favorite snack combinations. I'll boil up the chicken soon so it is ready to eat tomorrow when I awake!

Have fun everyone!



  
  Member Comments About This Blog Post:

HEISTHEANSWER 4/23/2014 8:03PM

    I need to look into this.
Congrats on all the wonderful changes.


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CHANTENAY 4/22/2014 10:24PM

    This looks delicious!

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FANCYKAYAH 4/22/2014 5:06AM

    Oh no worries about having some chicken I have been known to eat chicken when I need to! Hope you are fabulous~

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PURPLEPEONY 4/21/2014 1:21AM

    emoticon emoticon emoticon

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IMEMINE1 4/20/2014 5:15PM

    emoticon

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MYJOYNOW45EST 4/19/2014 8:36PM

    emoticon emoticon emoticon Hey Karen, This is the best news! I'm gone for a day and half and you are just chugging along. I lost 4 1/2 pounds before my trip and I'll go back on it now that I'm back. This really works! emoticon And you're right; this diet releases our inner creative selves to explore more ways to cook and present food. I can't wait to try poached pears and apples! Good going. emoticon Happy Easter!! Blessings, Joy

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JUST_BRENDA 4/19/2014 3:16PM

    emoticon

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SYDLETZIII 4/19/2014 3:00PM

    emoticon

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EILEEN828 4/19/2014 2:18PM

    Your smoothie looks yum! I want one too. Congrats on your hard work and your great shape. emoticon

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THINFITKINDVGAN 4/19/2014 5:27AM

    emoticon

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TASNIM2014 4/19/2014 4:49AM

    Sounds great! emoticon emoticon

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SEPTEMBERSPIRIT 4/19/2014 4:05AM

    I didn't realize you could switch out the beef for chicken. I guess protein is protein. I would like a nice steak probably. You haven't mentioned weight loss - are you not checking until you're done?

I love reading your updates - motivation for when I go back on it starting Monday!

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IGNITEME101 4/19/2014 2:26AM

    All of this sounds yum, Karen! Thank you for the soup recipe. Della

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144AUTUMN 4/19/2014 1:49AM

  Keep up the good work!!

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ARTJAC 4/19/2014 1:38AM

    emoticon

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RDEE22 4/19/2014 1:12AM

    Thanks for sharing, still watching your journey with this with interest! emoticon

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DOVESEYES 4/19/2014 12:32AM

    Thanks for the updates it's looking great so far

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Day 3 out of 7 - GM Diet

Friday, April 18, 2014

The GM diet is going well and feeling much lighter already - today is Day 3 and I started the day with sliced eggplant oven baked along with a baking paper parcel of diced tomato, onion and mushroom and finished it off with a passion fruit chaser! LOL



Lunch was a vegetable curry which had me blowing my nose it was so deliciously fiery hot! I served it on a bed of baby spinach leaves and drizzled it with the juice of half a lime. I've eaten so much of this and so full at the moment I can't fit another thing in.



I'm looking forward to eating more watermelon, oranges and passion-fruit once this food settles and makes room to put more in! I'm also looking forward to more poached pear and apple slices tonight before bed!

I'm excited that SEPTEMBERSPIRIT is also doing the GM diet - one day behind me and is doing great also and losing pounds already!!

Tomorrow is DAY 4 - banana and milk day so smoothies coming up for breakfast, lunch and dinner and in between those meals I'll be consuming as much wonder soup as I can eat.

Happy Easter everyone! This is another opportunity for us to acknowledge Jesus on the cross.

Have fun - I know I will !

TOMORROW emoticon + emoticon + emoticon = YUM! emoticon


  
  Member Comments About This Blog Post:

SYDLETZIII 4/18/2014 10:48AM

    way to go emoticon

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SEVERINA418 4/18/2014 7:15AM

    Good luck on your diet, Karen! The foods look mighty tasty!

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THINFITKINDVGAN 4/18/2014 6:47AM

    emoticon

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SEPTEMBERSPIRIT 4/18/2014 6:08AM

    Oh HABITATVITALITY... (what is your real name again - my bad)... I ended up going off, but loving reading and seeing your progress. I will have to start it back up after the Easter long weekend. I love getting your ideas for when I do it. I managed most of day 2 with the vegetables, but next time need to be more creative in having a stir fry or something. I have dates and events coming up this weekend (including one yesterday) that make it impossible for me to follow. I am still another .5lb down this morning so just doing the 2 days I lost 4.5lbs of bloat. If I can maintain that now until I start back up - I will be pleased. I'll be looking forward to your posts/updates.

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TASNIM2014 4/18/2014 4:39AM

    Looks DELICIOUS and you're doing great! emoticon emoticon

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IGNITEME101 4/18/2014 2:16AM

    What's the soup like, Karen? Sounds yum!

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DOVESEYES 4/18/2014 2:10AM

    Happy Easter

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RDEE22 4/18/2014 1:33AM

    This way of eating looks pretty good. Watching you closely to hear the outcome.
Have a lovely Easter.
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JAYDEE1211 4/18/2014 1:28AM

    Yummo! Great pics.

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FANCYKAYAH 4/18/2014 12:55AM

    I'm so happy for you the lifestyle change is going well and that meal for the most part looks fabulous to me. I'm going to try it I do believe. Not the hot veg curry though I'd rather not be on fire for days :)~

Tomorrow is Good Friday, Easter came up quickly this year it seems like~

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ARTJAC 4/18/2014 12:54AM

    emoticon

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Day 2 - GM Diet - VEGETABLES GALORE!

Wednesday, April 16, 2014

Well here we are on Day 2 of the GM diet which means all the vegetables I can eat as well as one potato with breakfast!

I have decided to keep the potato until lunch because I will be making a vegetable curry using the ingredients - eggplants, beans, onion, potato, capsicum, kaffir lime leaves, ginger, garlic and chili. I stir fry this in a non stick pan and add some red curry paste which is vegetarian, apart from a little bit of shrimp paste for flavour but I can live with that!

I love making curry with chicken, vegetables and coconut milk as well, but not today. TODAY IS VEGETABLE ONLY DAY!

Breakfast this morning consists of black herbal tea and vegetables baking in the oven - eggplant, carrot and pumpkin. A light spray of oil and sea salt sprinkled on top and YUM!

Yesterday was DAY 1 and consisted of as much fruit as I could eat - I had a great time eating all sorts of delicious fruits and my body feels so much better today because of it. All bloating is gone and I slept like a baby last night!



Late yesterday I poached pear and apple slices and ate half whilst they were still hot and the other half once they had cooled in the fridge - it is a really lovely way to bring out the sugar in the fruit and reduce the acidity and it only takes 5 minutes! A very nice way to end my fruit day.





Today my sparksfriend Joy is on DAY 3 of the GM diet and we are sharing recipes and ideas. We are both feeling so much 'lighter and brighter' already! It is so helpful to be doing a program like this with someone else as we encourage each other daily, just like we did last time. We've got this Joy!! x

Have a great day everyone and thanks for your awesome encouragement! I missed everyone also!

Love Karen

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  Member Comments About This Blog Post:

PURPLEPEONY 4/17/2014 5:24PM

    emoticon emoticon

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EILEEN828 4/17/2014 3:42PM

    Yum! emoticon

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KIM22211 4/17/2014 4:39AM

    that watermelon looks AMAZING!

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TASNIM2014 4/17/2014 4:04AM

    Looks yummy!
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ARTJAC 4/17/2014 12:25AM

    emoticon

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FANCYKAYAH 4/16/2014 10:23PM

    Good luck with your lifestyle changes & exercise~

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SYDLETZIII 4/16/2014 9:48PM

    emoticon

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LACEYKYLE 4/16/2014 8:38PM

    I missed you!! So nice to see you back!! emoticon on your diet!!!!

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THINFITKINDVGAN 4/16/2014 7:43PM

    emoticon emoticon emoticon What are you doing for exercise during this program? Are you doing this for a short period of time or does this program include lifestyle changes?

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DOVESEYES 4/16/2014 7:29PM

    Can't wait to see how much you lose.

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SEPTEMBERSPIRIT 4/16/2014 7:13PM

    I am just finishing Day 1 and looking forward to the baked potato for breakfast lol. I guess a stir fry on the veggie day would be great. Loved seeing your ideas and pics! I was a bit hungry today but it passed. I certainly feel healthier already.

For the day with milk and bananas only I am thinking of doing them up in the blender but instead of regular milk I may use chocolate Almond milk - we'll see : )

Thanks for sharing it - I'm 27 days away from Barbados and I want to feel great going there!

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IGNITEME101 4/16/2014 7:07PM

    Thank you for sharing these steps with us! I'm enjoying it.

Della

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GM Diet - here I come, ready or not!!!!

Monday, April 14, 2014

Have I actually been away from sparks for over 2 months??!! Wow - that time went by very quickly!!

Tomorrow I am embarking on the 7 day GM diet. This is the same diet I embarked on the very first day I joined Sparks in September 2013 and I blogged about it at the time, including photographs of food etc. This diet re-sets my cravings back onto healthy foods and I usually lose an average of 3kgs in that one week and you feel AMAZING and EUPHORIC as well! Yes, I've done this 7 day diet program a number of times now. Here is a website if you want to take a look yourself, and you never know you may even decide to join me. I am doing this 7 days with a sparks friend who started her 7 day GM diet today (MYJOYNOW45EST). We have both done this before together on sparks and enjoyed supporting each other through the process.

Below is a link to the instructions. There are numerous websites out there containing many variations- this is the one I use. The thing I like about it is that a) it works and b) on most days you can eat as much as you can eat and still lose lots of weight!

www.iimahd.ernet.in/~jajoo/gmdiet.ht
ml


In a nutshell Day 1 = all you can eat fruit; Day 2 = all you can eat vegetables; Day 3 = all you can eat fruit and vegetables; Day 4 = bananas and milk; Day 5 = beef and tomatoes; Day 6 = all you can eat beef and vegetables; Day 7 = all you can eat vegetables, fruit juice and brown rice. If you wish to take part then please read the exact instructions from the website. You can also eat as much of the wonder soup as you want on all of the days!! You will not go hungry on this diet....

I have substituted the beef for chicken or tofu on several occasions. This time around I'm already feeling like tofu for my substitution and I have a number of blocks of it in the fridge ready to go.

Over the past few days I have done my shopping and purchased an array of fruit and vegetables, bananas and tomatoes. I have also cooked up a big batch of the wonder soup and froze it so it too is ready to go!

Here is a photo of my fruit bowl(s)! Apples, oranges and passion-fruit picked ripe from the vine. YUM! If you think this is a lot, you should see what's in my fridge!



Here is one of my passion-fruit vines...this will keep producing lots of fruit for the next 10 months or so!



In Australia we are currently in Autumn and heading into Winter so the vegetable garden crops are much different to the summer variety. I haven't planted much out this time of year. My very first paw paw tree is going crazy with fruit - check this out....



And I have been handing out eggplants to friends left right and center for the past few months..... I planted this eggplant direct into the ground where I had been accumulating grass clippings for many months. The bird bath in the photo is a full sized bird bath, so you can see the size of the eggplant bush!




All is good and from tomorrow for the next 7 days on the GM diet, all will be great!

Today I'm a little apprehensive as mum and dad are on their way driving back from Sydney after visiting my sister and her husband and son for a week. I am praying for a safe return home for them. Whilst they have been away I've been going up to their farm and looking after their pet parrot who I adore also! Here she is .....



Have fun everyone and let me know if you want to join me on the 7 day GM program tomorrow!

Love
Karen x









  
  Member Comments About This Blog Post:

IMEMINE1 4/20/2014 5:18PM

    emoticon

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JYGETSFIT 4/16/2014 1:09PM

    I wish you great success!

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MYJOYNOW45EST 4/16/2014 12:45PM

    Hey girl,
Glad to be doing this with you... it's going to be the best. emoticon I'm on day three which means fruits and veggies galore! Going to go have mushrooms, spinach and garlic with a bit of tomato in it. emoticon We are going to amaze everyone. emoticon emoticon Blessings, JOY

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GLORY- 4/15/2014 9:46PM

    Hi! emoticon I'm so glad you are back!! emoticon You probably won't recognize my name, I used to be ICAN888. Someone had sent you to my blog and thats how I met you emoticon
It sounds like you do great on this diet. I never heard of it before. I am maintaining now but if I happen to gain a bit I might try it.

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RAWSUNSHINE 4/15/2014 10:25AM

    Welcome back!!!


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PURPLEPEONY 4/15/2014 8:48AM

    emoticon

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CAPECODBABE 4/15/2014 7:44AM

    Interesting diet. I like how the link explains what each day does...

Love the picture of the parrot!
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WENDYJM4 4/15/2014 7:13AM

    welcome back Karen. It has be too long.

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RDEE22 4/15/2014 6:40AM

    Missed you. Welcome back!! emoticon

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SINGINGLADY47 4/15/2014 6:05AM

    Great to hear from you Karen. So glad you are back. Good luck on your program this week. We have truly missed you. Love the pictures. Hope you day goes well. God bless. Judy emoticon emoticon

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THINFITKINDVGAN 4/15/2014 5:56AM

    I'm totally plant based and allergic to tofu. I will wish you luck and applaud your journey.

Loved the pictures.

You were missed!

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SEPTEMBERSPIRIT 4/15/2014 4:49AM

    emoticon thanks for sharing that link - I may give it a go too... I need a reset and soon. 28 Days to my Barbados trip.

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FANCYKAYAH 4/15/2014 4:20AM

    Good vibes for your lifestyle change! Great to see you back~

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TASNIM2014 4/15/2014 3:26AM

    Sounds like an interesting program! But that can't be a lot of calories per day... Don't you get tired? I would like to try something to clean out my system but I'm afraid, lol. I'm worried it might make my cramps/spasms worse... WAY TO GO though and I love your garden!
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ARTJAC 4/15/2014 3:04AM

    emoticon

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SYDLETZIII 4/15/2014 1:39AM

    I believe in fruits and vegetables and lots of water, but some say the diet is designed to drop close to 10 pounds of food per week and any thing over 3 pounds a week, after losing water weight, leads to a loss in bone density. I hope I am wrong in the goal weight lose.

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HABITATVITALITY 4/15/2014 12:11AM

    Hey Teresa, I don't think it is designed to repeat it over and over. I have done this GM diet once on average approximately every 3-4 months. I have heard of people who do it every month. I personally feel it lacks a lot of things that I would normally want in my diet and it does take a bit of energy out of me, which means it is intensive, regardless of how much you can eat on it. I suggest give it a go for the 7 days if you are inclined and then you'll know how your body reacts and then you'll know how often you may want to embark on it. I like to use it also to detoxify my body from caffine, alcohol and drugs such as panadol etc. and it does a wondrous job of that. Certainly worth the effort. Love Karen xx

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DOVESEYES 4/15/2014 12:06AM

    Love the parrot!!!
My body is a fast oxidiser so I need lots of high protein and fats and low low carbs which means low vege and fruit and no grains but lots of nuts

sounds really nice and colourful though all the best I'd like to lose that much.

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SEVERINA418 4/14/2014 11:59PM

    Do you just repeat it every week, or what do you do after the first week is up?

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IGNITEME101 4/14/2014 11:44PM

    Sounds awesome! This may be what I try later in the spring! I want to do something different! maybe this is it? So good to see you writing blogs. WooHoo! PS I have Brussels sprouts in the oven roasting now!
PSS I love birds!

Comment edited on: 4/14/2014 11:45:04 PM

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HARE & TURTLE Weightloss Challenge - 199 POUNDS lost - Sign up now to join February teams!

Friday, January 24, 2014

THE WEIGHTLOSS CHALLENGE CONTINUES FOR ANOTHER MONTH DUE TO POPULAR DEMAND! - 199 POUNDS LOST SO FAR AND COUNTING!

Have you all heard the Fable of the Tortise and the Hare? (you will find the story at end of this blog if you need a reminder).

Well now is your CHANCE to sign up for the FEBRUARY weightloss challenge.



This challenge has been so successful for participants in January that we are going to run it for another month - so far the combined teams have lost a total of 199 pounds since 1st January 2014! WOW! WOOHOO!

Here is a snapshot of current weightloss totals that are still being counted:
HARES = 97 pounds
TURTLES = 102 pounds

Looks like the hares took a tiny snooze somewhere along the track during this race and will need to fight hard to make a come-back but there is still time left in the month to do this - meanwhile the turtles are going steady and strong!

We had 61 people sign up for January and are expecting a lot more to sign up in February so don't hesitate - sign up now and join in the fun and motivation!

The way it works is YOU decide if you want to be a Hare and lose weight fast and furious (TEAM AMY) or a Tortise and lose weight slow and steady (TEAM JILL). Once you decide you sign up and log in your weight weekly. The results are based on the team's effort so we don't want you gaining weight as that will negatively affect the teams points - we want you losing weight so we WIN the challenge!



The winning team for that month will receive the trophy! YAY The team leaders will be posting up exercise suggestions, motivation and progress reports and there is also a team thread where we can motivate each other etc.



I am on the HARE team so you are either with me or competing against me. Here is your chance!



Do you need more motivation to kick start 2014? Well here is your chance!



Do you want to lose weight and have fun doing it? Well here is your chance!



Do you want to jump on board TODAY straight away? Well here is your chance!



Do you need a reason to lose some of those Christmas/New Year pounds? Well here is your chance!



Do you enjoy a good challenge? Well here is your chance!



Do you like to be part of a team and be motivated by others? Well here is your chance!



Do you want to reach the end of February 2014 feeling fit and fantastic? Well here is your chance!



Do you want this New Years resolution to go off with a bang? Well here is your chance!



To sign up visit the Hopeful Hearts Breaking Free From Hurts Team and go to the 'Motivation and Team Challenge Section' or contact me and I'll send you a team link.

Then go to either of these threads:

For the emoticon team visit thread 'Team Amy sign up for BWAL challenge'
For the emoticon team visit 'Team Jill sign up for BWAL challenge'.

If you have any further questions you are welcome to contact the Team Captains via their sparkpages:

Team Amy - HARES emoticon
www.sparkpeople.com/mypage.asp?id=GO
DSCHILDAMYB


Team Jill - TURTLES emoticon
www.sparkpeople.com/mypage.asp?id=SU
RVIVOR61


I have found this challenge to personally be very motivating for me and the pounds are coming off again - as a HARE I want to WIN this! LOL



The Children's Story about the Tortise and the Hare
One of Aesop’s Fables

Once upon a time there was a hare who, boasting how he could run faster than anyone else, was forever teasing tortoise for its slowness. Then one day, the irate tortoise answered back: “Who do you think you are? There’s no denying you’re swift, but even you can be beaten!” The hare squealed with laughter.

“Beaten in a race? By whom? Not you, surely! I bet there’s nobody in the world that can win against me, I’m so speedy. Now, why don’t you try?”

Annoyed by such bragging, the tortoise accepted the challenge. A course was planned, and the next day at dawn they stood at the starting line. The hare yawned sleepily as the meek tortoise trudged slowly off. When the hare saw how painfully slow his rival was, he decided, half asleep on his feet, to have a quick nap. “Take your time!” he said. “I’ll have forty winks and catch up with you in a minute.”

The hare woke with a start from a fitful sleep and gazed round, looking for the tortoise. But the creature was only a short distance away, having barely covered a third of the course. Breathing a sigh of relief, the hare decided he might as well have breakfast too, and off he went to munch some cabbages he had noticed in a nearby field. But the heavy meal and the hot sun made his eyelids droop. With a careless glance at the tortoise, now halfway along the course, he decided to have another snooze before flashing past the winning post. And smiling at the thought of the look on the tortoise’s face when it saw the hare speed by, he fell fast asleep and was soon snoring happily. The sun started to sink, below the horizon, and the tortoise, who had been plodding towards the winning post since morning, was scarcely a yard from the finish. At that very point, the hare woke with a jolt. He could see the tortoise a speck in the distance and away he dashed. He leapt and bounded at a great rate, his tongue lolling, and gasping for breath. Just a little more and he’d be first at the finish. But the hare’s last leap was just too late, for the tortoise had beaten him to the winning post. Poor hare! Tired and in disgrace, he slumped down beside the tortoise who was silently smiling at him.

“Slowly does it every time!” he said.

  
  Member Comments About This Blog Post:

GETTINGSERIOUS 4/15/2014 10:35AM

    Hi Karen. Welcome back.

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SPERRIN2012 2/5/2014 9:55PM

    Nice job putting together a great blog. The snow is halting the races here.

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IMEMINE1 2/2/2014 8:54PM

    emoticon

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GLORY- 1/26/2014 8:26PM

    I doesnt matter if you lose fast or slow just stick with it and you will get there! emoticon emoticon emoticon

Comment edited on: 1/26/2014 8:26:39 PM

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GODS_SERENITY 1/26/2014 9:11AM

    GREAT! I'm looking forward to another month of weight loss! I'm almost at goal!

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TOOTSBABY 1/26/2014 8:31AM

    I am in and looking forward to losing more. emoticon

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TOOTSBABY 1/26/2014 8:30AM

    I am in and looking forward to losing more. emoticon

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TWOSENUF1 1/25/2014 2:28PM

    So excited to join this challenge and very happy it was extended so I have the opportunity. Good luck everyone as I am rooting for us all!
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TWOSENUF1 1/25/2014 2:13PM

    I am very excited to join this challenge and very happy it is extended so I have an opportunity to do so. Good luck everyone as I am rooting for us all!
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RELISA4HEALTH 1/25/2014 12:20PM

    I am a turtle, but I am one who has her roller skates on emoticon emoticon . I am thankful for challenges because it lets me be a part of a group working together for the common good of all, to get healthy.
Thanks for encouraging everyone to get on board.
Love,
Relisa

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MARICUZA 1/25/2014 8:45AM

    Thank you for sharing. Love it, Karen! emoticon emoticon emoticon

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WENDYJM4 1/25/2014 3:52AM

    emoticon thanks for sharing

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SUSIEPH1 1/25/2014 3:26AM

  emoticon emoticon emoticon emoticon

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GLORYBETOGOD 1/25/2014 2:03AM

    Can't wait

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GENRE009 1/25/2014 1:16AM

    It's hard to believe that the go getters couldn't get up and go as much. Like I said before does shoveling snow count?

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FANCYKAYAH 1/24/2014 11:25PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Good motivation to lose weight either quickly or a bit more slowly! If I needed to lose more than 5 pounds I would join up but that would be too much pressure on me~

Paolo is pretty easy to get along with 99% of the time the other 1% is unbearable lol. He can be a hard head. I'm not a candy person but I like crackers a lot. As long as I measure out my food I am fine. Have a lovely weekend~

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ARTJAC 1/24/2014 10:27PM

    emoticon

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COMIC_BOOK_MAMA 1/24/2014 10:19PM

    Can't wait to continue this month!! emoticon

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STARTINGOVER37 1/24/2014 9:24PM

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SUNFLOWERGAMMY 1/24/2014 9:18PM

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CAL6563 1/24/2014 8:42PM

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IGNITEME101 1/24/2014 8:36PM

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JAE_HENNINGTON1 1/24/2014 8:32PM

  awesome...I am in

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SEVERINA418 1/24/2014 7:56PM

    Great job on the advertisement, Karen!

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SIRIUS2014 1/24/2014 7:07PM

    Wonderful weight loss.

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HEISTHEANSWER 1/24/2014 6:58PM

    emoticon emoticon Well said, so inspiring. Send this to lots of our team friends to keep them informed.

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GODSCHILDAMYB 1/24/2014 6:11PM

    I love how you posted this! It is a real interest grabber! Thank-you Karen!!!!

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ELRIDDICK 1/24/2014 5:21PM

  Thanks for sharing

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CCNP07 1/24/2014 5:18PM

  Awesome

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