# data[].attributes.body
I have now being working from home for over a month. To be honest it might be the best thing for my physical activity. I am able to get up and workout before work, since all I have to do is walk into my kitchen and log on to my computer. My lunch hours are still spent doing some form of physical activity as I did while at my job, but this time I get to enjoy my walk or run with my kids, husband and/or dog. If I feel like working out after work I don't have to wait an hour to drive home, get dressed and go downstairs. All I have to do is change and go down to my basement. Yes, being in my house day in and day out can get difficult at times. I would love to be at work with my co-workers but still feel as close as I can to them through jabber and text messages. I know I will struggle once we do go back to work in our building, but it will be something I have to adjust to again. I know we will all get through this we just have to find a positive out of all of it. As we all know the mind is a powerful thing, and if we choose to be positive and think positive things we will all be better off. Hope everyone is safe and healthy

# data[].attributes.body
I am proud of myself this week. I got up earlier and did yoga, either walked/ran or did my new workouts on my lunch hour and then walked after work. While I know this sounds like a lot it really didn't seem to be that bad. Yoga was a good way to walk up and start my day, and walking/running outside made me happy because I was able to be outdoors. The new workouts I have scheduled for myself kicked my 🤬 because I am not used to the cardio training but overall I felt great. My dog is even losing weight from our outings everyday. Now that it is starting to get nice outside I know I will be be doing yard work. I know all of my moving will help me lose the weight I have been trying to. I still have had some challenges this week to overcome but really just planned my day out and was able to get through the day.

# data[].attributes.body
I once again wasn't the best at completing my transformation app. Instead I walked everyday and was able to get 3 days of strength training in with my app. Since I have been working from home I find it more enjoyable to get outside. I want to enjoy my workouts and right now being outside is making me happy even if the weather doesn't always seem ideal. I plan on continuing to walk outside everyday and include some strength training every other day. I am not giving up on my app completely but have also been doing it for 9 weeks. I think I have reached a place where I need something different to keep me motivated. I have created a calendar that includes cardio and strength training. I do not want to over work myself but now that I have a few extra hours in my day I feel I can have 2 different workout sessions and be okay.

# data[].attributes.body
I didn't do my transform app much this week, only got 2 days in. I did however start walking outside with my dog everyday. I am now working from home and am taking advantage of being able to not have the hour drive up and back from work. This next week I am going to get up and do yoga, on my hour lunch break I will go for my 2-2 1/2 mile walk with my dog and if unable to do this due to weather I will do my transformation app. I do NOT want to give up on this app as I will be starting my 9th week but I LOVE getting outside and really need to stretch with yoga. Either way I will be getting exercise in, AND I have gone a week without my fitbit and it hasn't really bothered me.

# data[].attributes.body
For Christmas I received a Versa 2 Fitbit from my mother in law. I have used a Fitbit for close to 7 years and have finally decided I am done with them. I am going back to a good ol' Timex watch. I will not speak badly of Fitbit because up until now I have never had an issue with them. I relied on my Fitbit to track my activities, my sleep and everything else you use a fitness tracker for, but from here on out I will not longer track my activity. I know I am still burning calories when I workout and just because I don't track my walking or running it isn't like I am doing it. I know in our line of business holding yourself accountable is key and tracking your activity helps you see progress, well, I am going old school and just going to workout, walk, run, burn calories, watch what I eat and HOPEFULLY I will still make progress towards my goal of losing weight and getting fit.
Wish me luck!

# data[].attributes.body
If anyone is looking for a motivating book to read or listen to Lifted by Holly Rilinger is a great one to look into. I listened to it on audible and enjoyed it so much I bought the book for my personal library.

# data[].attributes.body
Here is a glimpse of my what I accomplished over the week. Today I also took advantage of the warmer weather and went for a run/walk with my dog. We ran/walked a little over 2 miles. It was extremely windy so running against the wind was a little challenging, but just getting out in the sun was worth it. This week gave me a little run for my money on accomplishing my daily workouts. Work has picked up and getting away at my normal time to workout was a little difficult. I adjusted my workout times to my day and was still able to accomplish my goals. I am putting my workouts as high priority and this helps me not tell myself, oh well I will skip today because I didn't get to workout at my normal times.

# data[].attributes.body
If you haven't been here, great place to get away from social life, phones, city noise. Just wanted to share :-)

# data[].attributes.body
I know it isn't the end of the week, but thought I would post my progress this week. It was HARDER! My reps were raised to 25 with only 2 sets of heavy weights. I made it through each on (so far) but will say some of these reps kicked my 🤬! Tomorrow is back and shoulder day, and I am still feeling my shoulders from earlier in the week. My thighs felt like they were going to explode with both leg days but overall it makes me feel so good when I finish the workouts. I am breathing hard and feel like I have really accomplished something. I have been adding in abs or sometime of cardio between sets which keeps my heart rate and helps me burn more calories throughout the workout. This week instead of doing 5 days they have added an extra day to the workouts, which isn't a big deal, but I am looking forward to a rest day on Sunday. :-) I am strongly thinking about adding yoga in the mornings, but with the amount of sleep that I get I am not sure I can get up 40 minutes earlier..... will see. Hope everyone is having a good week.

# data[].attributes.body
I have completed my 4th week of the Transformation ap. I love the way I feel while doing these workouts and see myself transforming more and more throughout the week. My body is feeling tighter, still have a ways to go but it is at least better than it was when I started and I FEEL SOO MUCH BETTER! I went for a walk/run with my dog yesterday and felt good to be outside even thought it was cold. I hope to get outside this weekend with the warmer weather we are supposed to have. It always makes me happy to run alongside Kaiko (our lab) she always looks so happy and enjoys the workout. Gravel roads might be a little messy this weekend but that makes it FUN! Hope everyone's journey's  are going well. Be sure to let yourself fly high and enjoy the ride to better health.

# data[].attributes.body
If you read my last extremely long post I spoke of Ed Thomas and my favorite speech he gave his players. I know there aren't many if any people in this class from Iowa and maybe have never heard of Parkersburg Iowa or Ed Thomas but I wanted to share this touching video from a man that I never got to meet but who has touched my life in more ways than one. I encourage everyone to watch this video and YouTube the Ed Thomas Leadership Academy there are many great speakers to listen to. Enjoy!

# data[].attributes.attachment_link.title
2010 ESPYS: Arthur Ashe Award - Ed Thomas

# data[].attributes.body
I started a new behavioral change this week that not only will help me but will also help my co workers. I work for a large Credit Union in Iowa and am part of the Compliance and Risk department of this credit union. My specific job is Fraud, I look at fraudulent activity most of the day and this can be very trying to a person. In this line of work it can cause one to be negative about others and not have the best outlook. I have decided to send out weekly positive emails to our group in hopes to remind everyone that we can still do our line of work and remain positive. It will give everyone something else to think of besides the bad. I am doing this to help my co-workers and try and have a little happier outlook and I am also doing this to help myself, to remind myself that I need to look at situations in all directions and sometimes things really aren't as bad as we think. I want to help myself have a more positive outlook and be happier. If I surround myself with happier people it will be so much easier for me to be a happier person as well.
In my first email to the group I let them know what I am hoping to do by sending these emails. I also let them know that reading the emails is their choice, I am not pressuring anyone, but the choice they make is their choice alone. I ended my email with one of my favorite quotes from the late Ed Thomas. He was a coach in Parkersburg, Iowa and 10 years ago was shot and killed by a former player and student. Ed Thomas is an inspiration to me to live a better life. The quote I used is this.
"Every day that you get up out of bed, every day God gives you on this earth, is an opportunity for you. He gives you each day to do with it whatever you want. You can waste it, or you can use it for good. Just remember, what you choose to do with each day is very important because you are exchanging a day of your life for it, and you don't know how many days you will have. When tomorrow comes, today will be gone forever. All you will have is whatever you traded this day for. You know, I believe the greatest gift God has given any of us is the power to choose. That's what you get to do with every day you get to spend on this earth. You get to choose how you're going to use it. I don't know about you, but I want to choose to use each day for gain, not for loss. I want to choose good, not evil, I want to choose whatever is going to help me succeed and be a better person and make a positive impact on the lives of others, rather than choose things that lead to failure. The future is just a a long string of right nows." " I've found that football and life really aren't that complicated. You always get out of it what you put into it. When you make good decisions on and off the field and choose to work hard and do your very best, no matter what you are doing, good things happen. And when you make a mistake and blow it, and goodness knows I've made a lot of mistakes through the years, you get  back up off the ground and learn from it."
Ed Thomas

# data[].attributes.body
Finished with day three of week 3. Am starting to see a change and feel stronger.

# data[].attributes.body
Sounds like you have gotten started on your wellness journey already and that is awesome! They say getting started is the hardest part but that hasn't phased you. The app you are using sounds like it's been really helpful in the process. Glad to hear you are already noticing the results of your journey. Keep up the good work!

# data[].attributes.body
I started using the Transformation app that Chris and Heidi Powell made about 2 weeks ago. I have done this app off and on in the past and really liked it and felt good when I did it but of course like most things I didn't stick with it. My behavior change that I will be cultivating is that I am going to start using this app on my lunch hour at work to help me lose 5 lbs by the 2nd weekend in March, after which I will continue to use these workouts to help increase my strength training. Along with my workouts I will pay more attention to my diet by eating cleaner. I will pack my snacks and lunches so that I have a better option during the day verses using our work cafeteria. I will allow myself one cheat day so that I won't feel deprived of the foods I really enjoy. I will keep track of my weight loss by weighing myself every Monday and also will track my measurements. I have these numbers written down in a planner and as for the workouts, they are tracked on the app. I was right on with my workouts this week and felt great on Friday after I completed my last one for the week. I am already seeing a change in my body after 2 straight weeks of using the app. Can't wait to weigh myself on Monday to see if I am down any weight. I am also aware that as I build muscle this could skew my numbers but I will remind myself that the weight will still come off with the workouts and watching my diet.