Remember to Take Care of Your Heart - from the inside!!

I received this in an email from my best friend.  I wanted to make sure everyone was able to read it...
They teach it at Stanford


A thought to share...and sooooo true…

"I just finished taking an evening class at Stanford. The last lecture
was on the mind-body connection-the relationship between stress and
disease. The speaker (head of psychiatry at Stanford) said, among other
things, that one of the best things that a man could do for his health is
to be married to a woman whereas for a woman, one of the best things she
could do for her health was to nurture her relationships with her
girlfriends. At first everyone laughed, but he was serious.

Women connect with each other differently and provide support systems
that help each other to deal with stress and difficult life experiences.
Physically this quality “girlfriend time" helps us to create more
serotonin-a neurotransmitter that helps combat depression and can create a
general feeling of well being. Women share feelings whereas men often form
relationships around activities. They rarely sit down with a buddy and talk
about how they feel about certain things or how their personal lives are
going. Jobs? Yes. Sports? Yes. Cars? Yes. Fishing, hunting, golf?
Yes. But their feelings?-rarely. Women do it all of the time. We share
from our souls with our sisters/mothers, and evidently that is very good
for our health. He said that spending time with a friend is just as
important to our general health as jogging or working out at a gym.

There's a tendency to think that when we are "exercising" we are doing
something good for our bodies, but when we are hanging out with friends,
we are wasting our time and should be more productively engaged--not
true. In fact, he said that failure to create and maintain quality personal
relationships with other humans is as dangerous to our physical health as
smoking! So every time you hang out to schmooze with a gal pal, just pat
yourself on the back and congratulate yourself for doing something good for
your health! We are indeed very, very lucky. Sooooo let's toast to our
friendship with our girlfriends. Evidently it's very good for our health."

 

Fill your kitchen with HEALTHY choices!

I cannot believe how the weather change, along with the sweets in the house, can sabotage just about everything you have worked so hard to achieve!  Ugg!  I'm not sure which is worse right now - my craving  for bread or dark chocolate chip cookies.  Starbucks fru-fru drinks (my fancy word for sweet drinks) has been on the top of my list also.  That being said, I have allowed myself a few treats to get me through this season.  I know this cannot continue.  I went to the store yesterday and filled the refrigerator with fruits and vegetables!  I was so happy when I swung the doors open last night to grab a snack!  It makes my mouth water just thinking about it!
So remember during this season to enjoy and allow a treat or two!  Try not to keep them in your house though - the more the effort to get them, the less likely you are to indulge!
Happy Holidays!

You want me to run in THIS weather?

You bet I do!  Just remember to dress appropriately.  Here are a few things to keep in mind:
-Wear shades (the glare for the snow is blinding!)
-Hat and gloves are a must!  Mittens work well in really cold temps because your fingers can share heat.
-Dress in layers.  Thin layer next to skin which wicks sweat away from your body (think Nike DriFit.)  Breathable layer on top (think Gore-Tex or nylon) to protect against wind.  If it is really cold put a layer of fleece in between. 
If it dips below zero degrees or minus 20 with the windchill - stick to the treadmill!  I am going to venture out and try either a neck gaiter or ski mask.  Added to my shopping list for today - I will let you know which I select and how it works.  My goal is keep the air warm as it enters my lungs (ouch) in the beginning of my run and protect my cheeks from the elements. 
Happy Trails!!
ps:  Don't forget the chapstick to protect your lips!

I'm Alive!

I didn't fall off the planet or go in hibernation, maybe I can call it a sabbatical.  I woke up one day and it all seemed like work.  So, I decided to step back.  Evaluate everything and HERE I AM!  It seemed as though my runs were even turning in to a chore.  The music blaring in my ears.  Not enjoying them like I wanted - or should!
I finished the book Born to Run, which I highly recommend.  It changed my perspective on running, and a few other things in life.  Ran a couple of races competitively which throws you in to addiction!  Gave up the treadmill and been braving the great outdoors.  Life is good.  Sorry for the disappearing act!
Happy Trails and be back....I PROMISE!

Last Day for National Suit Drive!

Men's Wearhouse will be ending its National Suit Drive today!  They are asking for donations to help at-risk men make good first impressions at job interviews.  Check out their website (link to the right-Helping Men in September) and clean out your closets!

Helping others...always a GREAT topic!

Until recently, I had no idea that the American Cancer Society was no longer in our community!  I have not had much contact with the organization but was very surprised to hear this information.  What I did find out, however, is our community is doing a great thing for individuals being treated for cancer!
Community Cancer Network, Inc. was founded in 2007 by physicians and medical professionals in Lafayette.  Their focus; alleviating stress and sharing hope.  WOW!  They are in constant need of support - and you can help!  Become a volunteer, host a food drive, donate fuel, or provide transportation.  Check out their website:
www.communitycancernetwork.org/default.aspx
Most of their patients are individuals with no family to help them, or they have little means to financially support their treatments and living.  Did you know that only six percent of individuals diagnosed with cancer are financially able to withstand the cost?!  Wow!  Think about it.  Not only do they have the expense of the treatments, but food, living, and transportation.  Six percent.  Scary.
Check out the website - it may not be something that fits for you, but maybe you know someone that can help!

Beware of BurnOUT!

If you are trying to incorporate exercise in your daily routine - do not make it a chore!  If you do, most likely it will get old, and you will stop.  Ugg!  I like to change up my routine from time to time.  My body does get tired, and on occasion, just hurts (not necessarily from age but from over doing it!)  Last week I decided to scale back a bit on lifting weights to let my body rest.  This week I will add biking for variety. It is a beautiful time of the year and I can cover more ground on my bicycle!  So, what are you going to do to avoid burnout?  Happy trails!

Don't Just Set Exercise Goals

Today set a goal.  Not only for how many glasses of water you are going to drink, or how many miles you are going to log on the pavement.  Set a goal to bless someone else!  Write it down and stick it on your steering wheel if you need to remind yourself!  Buy someone a cup of coffee.  Tell three people how pretty they look (or you like their outfit- if you really do, of course!)  Smile at everyone you see - even if they upset you!
Let the love that is in your heart shine on others today!

Sometimes We Just Need a Reminder

Many things happen in our life and we wonder "why me?"  I am a very positive, happy, and energetic woman.  I have a strong faith in Jesus Christ.  But let's face it - we can all get down from time to time.
It seems like, if you are really paying attention, we often get a reminder.  A reminder that someone else could be suffering more and need help.  Or maybe we should take the focus off of ourself and use it for a better cause.
It all started with turning on the radio on Monday.  Make a difference Monday happens on KLove every single Monday.  They were discussing a book titled, Same Kind of Different as Me, by Ron Hall and Denver Moore.  On and on they went about how life changing the book is.  Of course, I love to read, so it didn't take much for me to hit the book store that day!  I'm not really going to go in to what the book is about, I'm just going to encourage you to pick up a copy.  I actually bought two copies and gave one to my daughter.  Our pact - read it and pass it along to someone.  What I will tell you - is about page 100 the tears started falling and didn't stop until the end.  At times, I couldn't even see the page because the tears were so heavy!  It is a very easy read, and not only will you cry, you will also laugh.  Out loud.  I finished the book in two days because I could not put it down any longer than necessary.
Going through tough times is part of life.  How we shine through the situation, what sustains us, how we love others - even in our down times, is huge!
Pick up a copy.  Or two.  Let me know what you think!

Even Though I am Under The Weather - I Feel Good

I knew it was the BodyFlow instructors mission to tear every muscles and fiber in my body.  "Reach, inhale, exhale, extend your reach!" Ok lady, you are killing me!  By the end of the session, my arms felt like jello that weighed 100 pounds each.  Relaxed, but weak, for some reason I felt as though I was going to lose the supper I had at least an hour prior to class.  Did I really work that hard?  Well, yes I did work hard, but come to find out that was not the culprit of the nausea I was feeling.  Unfortunately, it was the bug my daughter had a day or so earlier.
I typically do not get sick.  Thankfully when I do catch something, it is not quite as bad.  No scientific study here to prove it, but I can tell you that I am thankful I take care of my body from the inside out.  I feel it helps keep those crazy invaders of our bodies from attacking me so viciously.  No, I don't feel well, but I sure do not have it as bad as she did, bless her heart!
So as my tummy growls to replenish its lost contents, I continue to reach for the better choices.  Keep your body healthy from the inside out - the weather is changing and who wants to spend the day in bed?  NOT ME.  Well, not because I am under the weather!

"I THINK I CAN - I THINK I CAN- I THINK I CAN"

Friday night and I want to get in some walking and jogging.  For future reference we refer to this as "wogging."  So after trying to decide where to go, I decide to stick to the back roads of my neighborhood.  There is so much to see in this historic little place.  Off I go...did you know we have some pretty shady looking people around here?  Friday night - a lot of people hanging out around downtown.  Just taking it all in.  About 3 miles in my I.T. band starts screaming at me ("yes, this is my fault for not properly stretching you, so please hang in there Mr. I.T!)  Heading downtown which means I have to head UP town my last mile.  So, I decide to head up 7th Street.  This is part of my daily route but I walk up the hill because it is a steep incline.  Very good workout for the ole' hamstrings and glutes,  but this time I think I'm going to try and tackle it in a jog!  Hey, it is Friday, so why not?
"I THINK I CAN - I THINK I CAN- I THINK I CAN!" And, ironically enough - Meet Me Halfway starts playing in my ears!  Ok, I'm all inspired and pumped up!  I'm telling myself, "you can do half, come on, do half...."  My mind wants to take over but my body is screaming to take over.  My I.T. band is screaming.  Mind/body - body/mind!?  Who wins?  "I THINK I CAN - I THINK I CAN - I THINK I CAN!"
Remember - the story we tell ourselves in everything we do is so very important!  So did I make it up the hill?  Um, not this time!  Did I make it halfway?  Um, nope.  But guess where my focus is now?  You got it !!! - Jogging 7th Street - UP hill!  "I NOT ONLY THINK I CAN -  I WILL!"  Maybe not the first time, but I WILL!

Feed your brain - daily!

Several months back I decided to learn something new everyday.  Sure, we are always learning, but how often do you set out to intentionally learn something?  And then - share it!?  Our brain is a sponge and a wealth of knowledge.  Living a Healthy Lifestyle incorporates so many aspects and your mind is as important as the rest.
So, last night while reading the book When God Winks, I learned something that was just interesting and cool as heck.  I didn't seek it out - but it was a history lesson.  I enjoy history -  a lot!  Did you know Thomas Jefferson and John Adams BOTH died on the exact same day?  And the kicker - it was the 50th Anniversary of the signing of the Declaration of Independence.  July 4, 1826.  WOW!  I think my jaw dropped when I read that and I couldn't wait to tell someone! Yea, I know, a bit crazy sometimes but I mean well!
So learn something new - seek out knowledge and share it!  You never know, you may be telling someone something random, but in fact it was just the answer they were looking for!

HELPING MEN!!

I am so encouraged about something I heard on the radio yesterday!  Men's Wearhouse is have a National Suit Drive!  Wow - this is great news!  So many times we hear about donations for women and children, and because this tugs at our heart strings, we donate!
Think about it.  First impressions at an interview are very important.  How many men out there do not have a nice suit, or even dress slacks and shirt?  How many of us have clothes hanging in our closet that your guy doesn't wear.  They are tight, big (this is good) - or just not something your man picks out anymore to wear.
Check out their website:
www.menswearhouse.com
"We greatly appreciate your generosity. As a thank-you for your donation, you'll receive a 25% off discount coupon toward your next Men's Wearhouse purchase. We also provide you with a tax receipt from the receiving nonprofit organization." (from their website)
Another great reason to help them out - blessing to you for helping!!!

DRIVING INTO THE SUNSET

What an amazing night to do just that - drive into the sunset.  With a few things on my mind that I needed to release, I jumped in my car and headed south.  Headed that way for about 45 minutes then turned west.   KLOVE turned up, windows down, and hair blowing in the wind.  No real thoughts in my mind during the drive.  My intention wasn't to make decisions about what was on my mind, but to totally renew my mind and spirit.  Release the strongholds.  Our mind is a constant battlefield.   I needed to let my mind be free.
I began to think of the positive things in my life.  Where I am and where I want to be.  The blessings.  The obstacles.  Thankful for the things that have been put before me that have made me stronger.  Thankful for my health.  My friends and loved ones.  How much I appreciate them and I hope they know it - which means I have to do  my part in showing it!
When all of those things fill your mind, it makes the troubling things seem a bit more clear - if that makes any sense at all.  Happiness is a choice.  Taking control of our mind and moving forward is a choice.  What we focus on and what we do with our energy.
As the sun set on the horizon, out in the middle of no where, I pulled my car over.  Sat near a freshly cleared corn field and watched the sun sink out of sight.    A giant, romantic, fireball in the sky.  All I could say was "Thank you God, for your peace that passes all understanding."
Take care of your mind and spirit.  It is just as important as what you eat and how much you exercise!

Yes, it is hard to swallow...

Apple Cider Vinegar.  If you google it you will find that those who like home remedies believe that it cures many things.  On the other hand, medical research does not support many of the claims.  I know, the mere sound of it makes your nose close up and your stomach turn.  I do, however, keep a bottle handy!
If I need to take medicine - I do.  But if I can remedy the problem with something, let's say a bit more natural, then I will!
Some of the benefits of Apple Cider Vinegar are:

• Reduce sinus infections and sore throats
• Balance high cholesterol
• Cure skin conditions such as acne
• Protect against food poisoning
• Fight allergies in both humans and animals
• Prevent muscle fatigue after exercise
• Strengthen the immune system
• Increase stamina
• Increase metabolism which promotes weight loss
• Improve digestion and cure constipation
• Alleviate symptoms of arthritis and gout
• Prevents bladder stones and urinary tract infections

I also like it for acid reflux.  On a normal day I mix a couple of tablespoons in a about a gulp of water - sometimes I just take it straight.  I figure I might as well get it over with.  Especially after a hard weight training session.

I like Braggs Raw-Unfiltered.  You can pick it up at your local Nature Market or grocery.

BodyFlow Rocks!

Wow!  What a great workout!  Pilates, yoga, and Tai Chi all in one session.  My legs felt like jello when it was time to leave.  My thighs were completely on fire - but WOW!  Definitely be back next week for that class.
It is an awesome feeling to work different muscles.  My body is accustomed to weight training and running so this was a shocker.  BodyCombat is tough but BodyFlow is totally different.  Stretching and strengthening for an hour.  It was very relaxing and in the end, yes, it was calming.
All the credit to my daughter for encouraging me to attend this class with her!  Remember to buddy up - having support in your journey makes it that much sweeter!

OH THE TASTE OF FALL

And ooooh, the empty calories!  I am a huge Starbucks freak.  I am, however, more of a freak over empty calories in drinks.  There is something about the smell that lures you in to a very high calorie bomb!  But I am as guilty as the rest in indulging every once in a while.
Today it was a Tall NonFat Toffee Nut Caramel Drizzle Sea Salt Caffe' Mocha.  It was a bit sweet for me, and higher in calories than I would like in a Tall (small) drink.  It packs a whopping 230 calories!  So, what I will do next time is cut the syrups down to one each (one mocha, one toffee nut.)  This will tone down the sweetness.  Enjoy the season, just remember to watch your empty calories!

Healthy College Lifestyle

I am pretty excited about this week!  My daughter has asked me to help her incorporate more healthy choices in her life.  Most of you know how hectic college is - and the Freshman 15 that comes along with it.  She managed her Freshman year escaping that one, thank goodness.  With an already lean body and many miles logged each day on campus, we need to adjust eating habits and incorporate some aerobic and flexibility classes.  Last week she went to BodyCombat with me, and yes, we both paid for that one.  I think I am still sore!  Her suggestion for tomorrow is BodyFlow.
BodyFlow - um, I can already feel my body resisting this class!  It is a Yoga, Tai Chi, and Pilates workout that builds flexibility (we have already talked about my lack of flexibility) and strength.  It also states "leaves you feeling centered and calm."  Ok, to me there is nothing calming about stretching my body in directions it does not want to go...but we shall see!
So this is my challenge of the week - what challenges have you set for yourself?

Kick it up a notch!!!

Ok, so you are up to 30 minutes of daily physical activity.  Great!  So now what?  Are you ready to add physical fitness components?  Our primary goal in physical activity is to avoid premature death and prevent disease.  So, with adding physical fitness components such as cardio function, leanness, muscular strength, muscular endurance, and flexibility our goal is to have a higher quality of life as well.
Work on creating that core strength to lift your children or grandchildren.  Relieve stress.  Have more energy throughout the day.  Lift weights.  Work on your flexibility.  Try yoga, but if you are not ready for that then stretch like we did in gym class!  Just stretch!

I am EXCITED!

Ok, to most seeing an AD on a blog from Jillian Michaels isn't a big deal - to me - IT IS!  When I opened the blog this morning - there it was!  If you are familiar with her then you may have clicked on the ad to see what she was giving advice about.  If you are not, you should!  She has an amazing wealth of knowledge in regards to training and wellness!  Just made me happy to see the ad on my blog!

FOOTBALL, FALL, AND FOOOD!

My favorite season is finally in full swing!  With that comes warm comfort foods and the ultimate - TAILGATING!  Food and booze.  Booze and food.  However you look at it - it can be very hard on your progress if you don't watch yourself.  Trust me, I am only human and have been in the kitchen baking already!  Not something I normally do for the simple fact that I do not like things in my house that tempt me!  The oatmeal cookie experience is another story in itself, so I won't go there right now.
Where I do want to go is NOT overdoing calorie intake during this season.  Be aware of what you are drinking - if you choose alcohol keep in mind the number of empty calories you are taking in.  Also, drinking makes us do mindless munching so if this happens (ok, WHEN) - choose healthier selections.  Veggies and lean meats.  Sure, eat a cookie just not 6 (which I was recently guilty of doing!)
HAVE FUN and I believe everything is good in moderation.  If we deprive ourselves - yikes - our body may go crazy on us!!!

Add Weight Training!

Come on, you can do it!  If you are already doing your moderate daily 30 minutes then add something!  Weights.  Yes, weights!  Don't let those little dumbbells intimidate you.  Start out simple with some bicep curls.
You can also do exercises to increase our strength without weights.  Lunges, pushups, squats, and jumping jacks use your body weight - so no excuses about not having equipment.  There are links under "Get that body moving" on this blog to show you how to properly do those moves.
Also, do these moves in front of a mirror!  Yes, you can look at yourself.  Watch your technique.  This means you can't wear big baggy clothes to hide behind.  Besides, don't you want to watch your body transform?

LOVE THIS!

"GET THE "IMP" OUT OF IMPOSSIBLE!" "Instead, read it as I'm possible!  By getting off your duff and taking small steps, every goal can be reached not matter how difficult it appears.  Every mountain climber makes the ascent one small toehold at a time.  So, go ahead.  Take a step!"
when God winks.  SQuire Rushnell.  Yes, the Q is capitalized.

The Power of Words..

Think about it.  Have you ever said something to someone and watched the expression on their face change?  Sure you have.  It can be a wonderful feeling, or it can be a gut wrenching feeling.
The power of our words can transform our life and the lives of others.  They can create the power to turn dreams into reality.  The words we speak do more than express how we feel, they can also actually affect feelings.
That brings me to my point.  This morning I received an email that expressed a thank you for my blog.  I encourage her through my blog and through the power of her words, she encouraged me at a time that was much needed.  The great part about it - she didn't even know it!  She expressed her gratitude, such a simple act, but so many times we hold back.
Let the power of your words lift someone up today.  Everyday.  Most importantly, say kind words to yourself!

LATEST FIND...

Whole Living - body+soul in balance magazine!  Wow!  I love to read and this magazine definitely accomplishes its mission - to promote a healthier, more sustainable, and balanced life.  I added a link under my favorite magazines but I encourage you to pick up a copy.  Besides, you want to pass it along when you are finished, don't you?

SOOO Much Confusion

Where do I begin?  This is for you if you are a sedentary individual!  My goal is to encourage you, as you probably already know, to get moving!  You may not really know where to start.  So much of what you see and read may not be geared toward you.  It may be for someone that is already active, which can be intimidating.
So, physical activity can be as simple as taking the stairs instead of the elevator.  Walking or cycling for visits (this is my favorite because I live in town.)  Everything counts, from housework to gardening (plant your mums.)  Simply put, if you are sedentary, start with at least 30 minutes of physical activity in your day!   What a great time of year to start!  Cool outside and great for a stroll with friends.  Trees are changing and the air is clean and fresh.
If you don't want to do all 30 minutes at once, then don't!  Take 10 to 15 minute exercise breaks during the day.
Physical activity influences quality of life because it increases energy and promotes physical, mental, and psychological well-being in addition to benefiting physical health.  (How is that for feeling like you are back in "HEALTH Class?")
So, that is for you, my sedentary friend!  Get moving because I care about you!!!!

EAT YOUR BREAKFAST

This is your mother speaking, again!  Breakfast is the most important part of your day.  Make sure you are eating low fat, high fiber, and carbs.  

Did you know, if you eat a sugary breakfast that doesn't keep you full, you will eat more throughout the day?  Plus, it sets your body in motion to eat those not so healthy foods - all day!  Set the pace for your body early!  Be good to yourself!  

UNTIL. Author Unknown

We convince ourselves that life will be better after we get married, have a baby, then another. Then we are frustrated that the kids aren't old enough and we'll be more content when they are.

After that, we're frustrated that we have teenagers to deal with. We will certainly be happy when they are out of that stage. We tell ourselves that our life will be complete when our spouse gets his or her act together, when we get a nicer car, when we are able to go on a nice vacation or when we retire.

The truth is there's no better time to be happy than right now. If not now, when? Your life will always be filled with challenges. It's best to admit this to yourself and decide to be happy anyway. Happiness is the way. So, treasure every moment that you have and treasure it more because you shared it with someone special, special enough to spend your time with ... and remember that time waits for no one.

So, stop waiting .. Until your car or home is paid off. Until you get a new car or home. Until your kids leave the house. Until you go back to school. Until you finish school. Until you lose 10 lbs. Until you gain 10 lbs. Until you get married. Until you get a divorce. Until you have kids. Until you retire. Until summer.. Until spring. Until winter. Until fall. Until you die. There is no better time than right now to be happy. Happiness is a journey, not a destination. So work like you don't need the money, love like you've never been hurt and dance like no one's watching.

Little Signs

One of my favorite soothing sights, is that of white curtains blowing in the wind.  My entire life, I have dreamed of having a room where the white curtains blow.

This morning as I walked in to my spare room, I witnessed the most peaceful soothing sight.  My white curtains blowing in the wind.  

Thank you Jesus, for your grace and mercy.  Your peace and comfort that no matter what comes against us, we WILL be ok!

Get a Partner!

I am sitting in my living room, along with my sister and daughter, studying.  Who would have thought at the ages of 40, 44, and 19 we would be study buddies?
Having a partner, makes daunting things, much better!  Really, it applies to about everything we do.  Working out, studying, hanging out, cooking, or dining out.  Some things are fun, some things, well, not so much! So as you look at the month ahead, schedule time with a partner.  I hear a lot of people say they won't walk alone, ok, no more excuses!  I bet if you think hard enough, there is someone that is in the same boat and would love a partner to walk, bike, or whatever with!

September: Scale and Calendar

My goal is to maintain my current weight.  I have faced the fact that I will never weigh 130 pounds.  Thank goodness,  I might look like I eat paper and drink warm water if I did!  I am happy with my current weight, but want to continue to tone my body.  I like muscle definition.  A lot!
So, at the beginning of August I began to weigh myself daily, same time, same place, and yes, naked.  First thing in the morning, after ridding my body of all extra stuff!  I watched it fluctuate a pound, or two, here and there.  I could also pinpoint why that was happening, through food journaling.  Hormones, alcohol consumption, food that goes with alcohol consumption.  Oops!
I ended my month down one half pound.  I'm ok with that.  Maintenance is my goal, but what is your goal?   Keep a log and reward yourself for your achievements!  Not necessarily with food!!!!  How about a new workout shirt, socks, or running shorts?  All make you feel good, and sexy!  Don't you dare be covering yourself with big baggy clothes while you are exercising!!!  How in the world will you be able to witness the transformation in motion?  Another good for the ego trick!  Happy weighing!  And remember, it is just a number, albeit, an important number, but it does not define you!

Girl, SHE GOT IT RIGHT!

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.
- Eleanor Roosevelt


I had a totally different thought to blog about this morning.  My mind has been swirling with a hundred different things over the past few days. 
 To the right of my page, I read the above quote and decided that, really, is the base of my swirling mind.  Life changes.  Circumstances change.  Our goals change.  But what stops us from pursuing our dreams, and throwing our ever so comfortable balanced life - off balance - for what we want?  FEAR.  
Most of my life I have participated in some form of activity.  Softball as a teenager, dancing, aerobics during pregnancy, lifting weights, then my new found freedom - running!  My diet as a teenager was  cheeseburgers, fries, and a hot fudge sundae.  That went to meat and potatoes as a married woman with little knowledge on what to really cook.  Things change.  
For the past couple of years, I have been encouraged to pursue the fitness world as a career.  My family has endured many conversations, or should I say lectures, about eating, smoking, and exercise.  Maybe their encouragement came out of hopes that I would leave them alone, (not really, but you get the point) so my journey begins!
Yesterday, I finally received my box (kinda scary) of materials to begin studying.  I am overwhelmed with excitement, thankfulness, brain overload, and yes, even fear.  Not really fear of failing, but fear of not being good enough.  Yes, I am a bit competitive, and want to succeed in everything I do.  If I make a mistake, I want to learn from it.  I want to educate others about the mistakes I have made, in hopes to redirect them, so they do not do the same.  Yea, just like we do with our teenagers, but they don't always want to listen either.  Huh, do you think they learned that from us?
Fear is a paralyzing thing.  Yes, looking at it in the face is scary.  Most of the time we don't like what we see as the root, ourselves!  But overcoming that fear and moving through it, then, and only then, do we win!  We all deserve the best out of what our life has to offer.  I am not different that you, my friend.  Take care of your spirit.  It carries you through, the toughest, scariest times of all.  Tell yourself "I CAN DO IT!," no matter what the odds say.  No matter what others might say.  I believe in you, do you believe in yourself?

Cheap and GREAT!

Can you imagine feeding yourself, or your family for $2.22?  No, really, I mean it!  I bought a bag of Soup Beans for $2.22 and I am still eating them!  Yes, you have to cook them on the stove for a couple of hours, but what a great Sunday meal!  I know what you are thinking, but blame it on the dog, if you must!  Beans are a great source of fiber and protein.  They are cheap, easy, and filling!
If you don't want to eat them as soup beans, for days on end, simply rinse and add them to salads.  My favorite, is a bowl drained, topped with diced onion, and hot sauce.  No, I don't have a dog to blame, but hey, gas is part of being alive. (If you haven't figured that one out already!)  There are a few ways to help reduce the amount of gas in beans: soak the beans, making sure to change the water a few times, and cook slowly.  Changing the water, while soaking, keeps the gas causing sugar, oligosaccharide, from leaching back in to the beans.
So, did my entire meal really only cost $2.22?  Well, when you figure in the fresh baked, 5 Fiber slice of bread from Great Harvest Bread Co., and the free vegetables from my grandmother's garden - it is pretty darn close!  Enjoy!

One Way to Treat Headaches...

With yoga? Are you kidding me?  After doing my nightly fight with eight KILLER poses that will tone you up and slim you down, I read how yoga can ease muscle tension!  Ease muscle tension?  Tell that to my shaking body, which is currently tense, from trying to hold myself in strange yoga poses!  I just had to laugh out loud.  I understand it should be relaxing, and with more poses under my belt, I hope to experience the relaxing part.  So for the stress headache suffers of the world, I do recommend yoga.  Just remember, if being limber isn't in your genes, hang in there!  It will get better!

Learn Something New

EVERYDAY!

THANK YOU FOR HELPING ME, HELP OTHERS!

Thank you for donating your new, and gently used shoes!  Monday I will be sending 67 pairs of shoes to Soles4Souls.  Check out their website!  Click on the link to the right, shoes on their feet.

Have a GREAT Weekend!

The weekend has finally arrived!  After my morning walk, or jog, to Starbucks, I like to reflect on my week.  How did I do in regards to my personal fitness goals?  Did I try something new?  How was my eating habits?  I choose this time of the week because I am closing my week and setting myself up for the weekend.  What are my plans?  Is there going to be food, cocktails, or anything that could derail me?  If so,  I plan accordingly.  I keep my body nourished throughout the day with filling, low caloric foods.  Don't ever starve yourself to save your calories for the big night ahead!  Can you say self sabotage?
I made a note of my weekend challenge so I can keep track as I go.  Hey, I don't always bust them all out at once.  For example, I did 25 squats while my oatmeal was cooking and 10 pushups while the sink was filling for dishes.  Sounds kinda silly, but that is how I keep my body energized throughout the day!  Remember, this is a lifestyle, not a boot camp!  Well, not yet!
Have a great weekend and keep that body moving!

I would love....

For you to become a follower!  Did you know, if you become a follower of my blog, you can leave comments?  I would love for you to pass along your tips and encouragement to others!

I DID IT!

Well, I made it to BodyCombat class and I survived!  I am now frantically searching my kitchen for ingredients to throw together a "heal my sore body" juice concoction! I will tell you tomorrow how sore I really am, I think panic is starting to set in though.  Certain vegetables contain a powerhouse antioxidant called phytochemicals, which also aids in post workout muscle repair!  Now, we are talking, bring on the vegetables!  Plus, vegetables are a very low calorie-density food.  So I ended up with a tomato, garlic, apple, and spinach drink.  I know, it may not sound great, but it really hit the spot!
So, about the class.  As always, I show up a few minutes early so I can meet the instructor and get the scoop.  One key thing she told me was "have fun and laugh at  yourself!"  Ok, I can do that, and that is exactly what I did!  At one point I was so confused, not only was I laughing, so was she!  Also, as it turns out, I wasn't the only newcomer in the class!
My point is simple, life is too short to worry if anyone is laughing at you!  Laugh at yourself and enjoy your journey!!

Soles4Souls

I need to get my shoes out by the end of the week!  If you still have gently used shoes to donate, let me know A.S.A.P!  Add a comment below, email me, text me, or Facebook me!  Want to find out more, click on the link to the side that I titled "shoes on their feet."

Create a Dream Board!

For those of you that have been in my house, you know there are three boards hanging in my dining room. If you look at them closely, you see three things identified.  The first board is my scheduled things.  Like a list of classes at the gym, and my monthly calendar that logs my progress.  It also holds inspirational quotes to keep a smile on my face, and in my heart.  This board is closest to the door so I can see it every time I walk in the kitchen!  The middle board is for photos.  Great times with my best friend and my daughter.  Pictures of things I have accomplished, like rock climbing with my daughter.  The day I ran an hour on the treadmill, I took a picture of the screen!  Guess where it is hanging?  Yep, on that board!  The final board is for my dreams and goals!  I love to tear pictures out of magazines!  If I see something I want to try, out it comes and UP on the board IT GOES!  See a brochure about something cool, or get a mailer, it goes there too.
You see, I am a very visual person.  I like to see where I want to go in my life.  It inspires me.  I didn't hang those boards there to take up wall space, I actually use them, DAILY!  What are your dreams?  What goals have you set for yourself?  Do you have a reminder or is it just swimming around in your head?  It doesn't have to be three boards, heck, you can tape them all over your organizer!  Make them visual and make them reality!  IF YOU CAN DREAM IT, YOU CAN DO IT!

Remember, little changes add up!

I recently had a discussion with my mother about little changes.  For example, eating veggies in dip, instead of chips.  Reducing the amount of mayo you use, maybe eventually cutting it out of certain things.  Making changes does not have to be hard.  If I went cold turkey on certain things I would, most likely, go insane!  Like chocolate.  I used to enjoy certain candy bars but I have replaced milk chocolate with dark chocolate.  Now, I rarely eat candy bars with the exception of Dove Dark Chocolate bars.  There are 5 small pieces to the bar, this allows me to have a piece a day, and be completely satisfied!  Trust me, dark satisfies your taste buds!  I prefer Dove and Godiva.  Hey, what can I say?
Need to use your bagged spinach or other veggies?  Saute' them in a tablespoon or two of olive oil.  Start the thicker veggies first and season to taste.  Easy.
Don't make it hard.  Simple changes, then move on to bigger, if you want.  I would never recommend taking something completely away from yourself (unless the doctor orders!)  This will only set you up for closet eating and gorging yourself with that food!  Just watch your portions and how often you eat it!

TAKE CARE OF YOUR SKIN!

Not long ago, a friend asked me what I was using on my face because my skin looked great!  Now, that really made me feel good!  Honestly, I do wash my face at night.  I do exfoliate my skin daily, and use resurfacing products.  Have you heard the phrase, "Maintenance, Repair, and Prevention?"  Well, if you haven't, we need to talk!  But, I guess about the time I started really taking care of my skin on the outside, I started working on my skin from the inside.  How?  Eating more whole grains, veggies and fruits.  Cut out most fried foods.  I increased my omega-3 fatty acids and lean meats.  It is hard to go into why all of this helps on a blog.  As we continue on our journey I will talk more about it, in the meantime, educate yourself!  Knowledge is your best tool, your best defense!
So please, take care of your skin inside and out!

Happy Monday! Get MOVING my friend!

Yep, it is time to get the week rolling once again!  Can you start it off with a 20 minute walk?  Remember, 20 minutes of brisk walking or jogging has been proven to help as much as a long walk!  Did you eat your breakfast?  Not just a breakfast bar!  Your breakfast should be your highest caloric meal of the day.  Fiber, carbs, protein and a bit of healthy fat to get your brain and body going.  Sugary cereal does not count, sorry folks!
Stretch and move that body during the day.  Do lunges across the room, when no one is watching.  How about squats while you are on the phone?  Your body will thank you for it!

THE WEEK AHEAD...

Bring it on!  Weekend is over, just a few more hours left to prepare for the week ahead.  Think about what you will be eating for snacks, lunch, and dinner.  Is there anything you can prepare tonight, for the days ahead?  Boil eggs and keep them in the refrigerator for a quick snack?  Pre-bag snacks for portion control?
If you are adding exercise to your life, do you have goals?  Are they posted for you to easily see and keep track?  Remember to reward yourself for your accomplishments!
Whatever it is you are changing in your life, share it!  Let others encourage you, who knows, maybe what you are doing will encourage change for them!
This week for me: BodyCombat!  I have been wanting to try it for quite sometime, but as we all know, sometimes we get in our own way.  You know, fear, embarrassed, all the scary things of the world.  They posted a sign at the gym, it is officially BodyCombat Week.  Whatever that means, count me in!

HOW ARE YOU?

Looking back on the week, can you identify your strengths and weaknesses?  If you are keeping a food journal, is there a pattern for choices that are not quite so healthy?  If you have set goals for exercising, are you posting results?
Don't be to hard on yourself if you had a set back.  Identifying the reason is half the battle,  keep your chin up and keep working hard!  You CAN do it!
Ps:  Followers post how you are doing!

The Weekend has Arrived!

Make sure you are doing your WEEKEND CHALLENGE!  Remember, we are shooting for a Healthy Lifestyle!  Bob Harper and Jillian Michaels will help us along the way, so fasten your seat belts!  They will kick our butts!

EAT THIS, NOT THAT...Does it seem OVERWHELMING?

Seems like we are constantly being told what to eat.  Eat this, so you don't get that (disease.)  Eat this INSTEAD of that.  I know, I am a big fan of eating healthy.  What does that mean to me?  To me, it means eating as close to real food as I can.  "Real food, what are you talking about?"  Well, I mean things that are not processed, and if it is, it has very few ingredients.  I like my kitchen to have fruits and vegetables.  Eggs not EggBeaters.  I do eat EggBeaters but not all the time.  Remember, we are talking about real food in as close to its original state as possible.  Sure, I have the single servings of Skinny Cow ice cream in my freezer.  Notice I said single serving size.  I  eat boxed cereal instead of oatmeal on occasion.  

What prompted me to enter this blog, was the fact that I was reading a magazine and I became amused.  Amused at an article telling me if I ate this, I might not get that.  Ok, I agree, but really, I just want to eat to feel good!  If I eat a greasy cheeseburger, I don't feel as good afterward as I would have if I ate salmon.  But I also don't want to feel guilty.  I know it isn't great for my heart.  And sure, it isn't the best choice for me, all the time.  But I do eat well most of the time and I do it for my overall health.  Everything is ok, in moderation.  I don't have any health issues and I would like to keep it that way.  So, I will continue to eat real foods, watch the processed foods, and mind my portions.  I hope you are doing the same!   

Ps:  I do pay attention to the EAT THIS, NOT THAT's though.  It helps make better choices!

Simple but EFFECTIVE!

If losing and maintaing a healthy weight is your goal, purchase a FOOD SCALE!  I picked one up at Walmart for around twenty dollars.  I like digital but it doesn't have to be digital.  Sound like a chore?  Trust me, do it a few times and you will really start to enjoy it!  It is amazing to see how little, or how big, a serving actually is!  It is a very effective tool in losing, and maintaining, your weight.  Don't forget to combine this with your food journal!  Journal, Journal, Journal!

I WALKED ON THE OTHER SIDE OF THE ROAD TODAY.

I set out for my morning jog to Starbucks, but changed my mind when I stepped outside.  I am not going to jog this morning.  I am going to walk.  Same route, but on the other side of the road.  Sounds weird, I know, but let me tell you something, I was able to see and experience something different.
I saw the stairs coming from the veranda at the Moses Fowler house from a different view.  I imagined ladies in their pretty dresses, and the men gathered, smoking cigars.  I could hear their laughter and music. I saw the hot pink clematis growing on a house, just a few doors down.  I noticed Lafayette Brewing Company is hiring wait staff.  I shed a few tears of happiness while I listened to my ITunes.  I am so very blessed and thankful for all I have around me.  To all the people that support and encourage me, I could give you a million hugs!  I shed a few tears of anger.  Yes, this is allowed from time to time.  Anger that we won't be celebrating a birthday for my dad this month.  Anger over the loss of people close to me, because they didn't take care of their bodies and minds.  Death is inevitable, I know this, but I only wish it would come from natural causes, not self destruction.  I was able to chat with the ladies I pass every morning, as they walk their dogs.  I was able to see the man inside the tattoo shop, bored out of his mind.  I was able to walk through the smoke cloud from folks gathered outside their place of employment.  Hey, everything in life isn't perfect.  I was able to pick up a tossed out beer can that an apparent passer by felt compelled to get rid of instantly.  I was able to walk in Starbucks behind a young Purdue bound student, pulling her suitcase, and paying with change.  So letting her keep her change, I bought her drink.  I enjoyed my tall Starbucks Iced Double Shot, non-fat, with no syrup, all the way home.  Normally I suck it down and it is back to jogging in less than a block.  So off I go to shed a few more tears of thankfulness.
Can you believe it?  I got all of this, because I walked on the other side of the road today!  Enjoy every moment while you can, count your blessings, and be thankful!

GREAT Question!!!

Someone asked about walking/jogging on gravel with my new favorite shoe: Nike Free.  Everything I have read, and with my own experience, leads me to recommend not wearing them on this surface.  They are designed to emulate barefoot running, so probably not the most comfortable walk or run we could have.  Can you say "ouch!"  Also, I do not wear my Nike Free to run in everyday.  I like to change it up!

Thank you for the great question! I hope that clears it up a bit.  Happy Trails!

Add some variety!

Don't let yourself get bored with your exercise routine, or your life!  Add some variety to what you are doing.  Keep your body guessing at what is coming next.  If you do the same routine every day, a three mile walk for example, your body knows it is coming!  SHOCK IT!  Check this out:

"Which do you think produces more fat loss and greater fitness: jogging at the same pace for 20 minutes, non-stop... or sprinting for just TEN minutes (1 minute sprint, 1 minute rest, repeat) in that same 20 minute time?

Hundreds of studies show that the second workout, where you cut the workout time in HALF and then split that into tiny, more intense chunks produces the greatest fat loss and fitness gain possible."

Ok, I am not asking you to sprint at this point, but if you can GO FOR IT!  If you are just beginning, or have been doing the same boring routine, then it is time for a change! Here are some examples: 

Walkers or Joggers:

Same mileage daily - shorten or lengthen a few days a week.  Change your speed.  Get heart rate up.

Don't think you can jog?  Try it for one minute.  Don't worry, no one is REALLY laughing at you, it's all in your head!

Carry weights if you are a walker.  Not every day, remember, we are going for variety.

Joggers add sprints.  One minute intervals.  

Adding sprints can cause your metabolic rate to increase for days afterward.  Who doesn't want that?  I like my body working, even when I am not!  

So are you a gym rat and find yourself in a mindless game of the same ole, same ole?  Switch it up!  Don't let that piece of cardio equipment intimidate you!  Try it!  The elliptical used to be the "intimidator" to me!  Now, it keeps my routine from getting boring and I actually enjoy it!  We want to live a healthy lifestyle, not feel like this is a chore.  If it feels like a chore, it will never last.  Keep me posted on what you have changed.  Enjoy!

I want to eat EVERYTHING in my house! And in YOURS!

Thank you, Mother Nature, for heading my way once again.  Really, do you see men pushing people over to get to the sugar-laden foods once a month?  Let me apologize if you are a male reading this, but you may find it quite comical.  I would much rather you find it educational, but none the less, please keep reading.  

My hormones are out of whack, remember, I am a woman!  I want to eat anything I can get my hands on but do not find myself satisfied.  This is normal for me, so I fill my house with extra fruits and veggies, then hang on for the ride. 

I want to keep my mood somewhat normal so I eat small frequent meals.  No one likes to see my head spin around.  Yes, this can happen to me!  I must keep my sodium consumption down because I have been swelling the last few months.  Maybe this happens when you turn 40!  I am a freak about drinking water so that continues as normal.  I do not eat much red meat anymore, however, once a month I crave a great steak!  I like my steak rare to medium rare with fat on it!  Yes, my favorite is prime rib.  I will tell you though, I do not order prime rib.  I keep my selection lean and my portion small.  Remember, I choose a healthy lifestyle, so that is being mindful of everything I put in my body.  

The point I am trying to make is this: keep a food journal and watch what you eat.  This is not permission to blow everything you have worked so hard to achieve the last three weeks!  Snack on nuts, fruits, and veggies when cravings hit.  Get that body moving.  A nice walk or good workout may help you de-stress and feel better.  I'm sure those around you will appreciate it!  

YOU really CAN do this!

Goals for today:

-Add more fruits and veggies to my diet

(I mean this in the sense of lifestyle, I do not DIET!)

-Eliminate soda from my life!

(Diet soda too!  Sugar substitutes makes the body crave sugar, therefore causing you to want more soda!)

-If it says "HIGH FRUCTOSE CORN SYRUP" don't buy it

-Eat breakfast

(Need to get your body and mind started for the day.  Starving yourself  leads to nibbling and mindless munching before lunch.  No, you shouldn't pile on the bacon and sausage.)

-Carry a snack

-Eat every 3-4 hours

(small frequent meals are better than 3 big meals)

-KEEP A FOOD JOURNAL

(Trying to lose weight or shape up? Both? At first this may seem like a chore, don't worry, you will get the hang of it!)

Simple little changes turn out to be a BIG step toward living a HEALTY LIFESTYLE.  Doing some or most of these already?  GREAT!  Add something new to your day.  

My Feet are FREE!

Can I just say "OMG, OMG, OMG! My feet felt so free in my new running shoes!"  I was thinking "just get home and tell everyone about these shoes!"  What are they?  The Nike Free Run+ shoe that literally feels as close to being barefoot as I have ever felt.  I love to be barefoot, just ask my sister.  If she told me once growing up, she told me a hundred times, to wash my feet before bed.  Yes, we shared a bed and she wasn't too excited about my constantly black bottomed feet.

So about the shoes!  Literally the lightest running shoe I have ever had on my feet.  It was a bit weird at first because I am used to thick soles.  After a few strides I could actually feel my feet hitting the ground.  Like being a kid running down the street barefoot but with a little padding, thank goodness.  I ran my normal morning route to Starbucks and found on the way back, my calves were tired!  Yes, tired!  Different muscles than normal were being used and I like it!  If you haven't checked them out I encourage you to!  It is a totally freeing experience! No joke.

Happy Trails!

Pick One!

Pick a Basic Move of the Day and click on it! These are exercises you can do anywhere and without weights.  "GET MOVING!"

Excited about the day! EXCITED ABOUT LIFE!

I just realized something!  Today I get to do many new things in my regular schedule,  and I am really excited!  When I run this morning I get to try out my new Nike Free Run+ shoes.  I get to meet a friend for lunch that I haven't seen in what seems like years.  I get to school supply shop with my daughter, whom still likes to do this together even though she is in college.  I get to stare my fear of heights in the face today with indoor rock climbing!   This one, well, it gives me butterflies!  All I can say is "BRING IT ON!"
I love and enjoy my life.  How do you look at your life?  Do you tell yourself "today I HAVE to?" or "today I GET to!"  What are you telling yourself about your crazy, busy life?  Do you look at your schedule and go out of your mind with  "how am I going to fit in a walk?" or "I don't have time to cook!"
Our life is what we make of it.  No, we can't control all things and quiet frankly, who wants to?  But what we can control is our mindset which in turn has an affect on our mood.  How does your mindset help you maintain or work toward living a healthy lifestyle?  If you don't like your answer because it seems negative, then start working on it today.  Fill your mind with phrases that are happy, positive and encouraging.  Want to try something that I feel really helps?  Start speaking those phrases to other people. WOW, now that really makes the heart and mind happy!
"I get to"
"I like to"
"I did it"
"You look great"
"I love your (shoes,shirt, earrings)"

Last but not least, be THANKFUL!

CARRY A SNACK!

As a young child I learned to never travel without food in the car.  Of course our bag was full of Little Debbie Snacks, peanut butter crackers, and yes, some fruit.  Oh, the joys of childhood.  I  kept that habit as I grew to an adult and even find myself asking my daughter if she has food with her on a regular basis.  Although the lesson was taught based on traffic jams and not having to stop to feed 3 children, I keep the food with me for a different reason.
Keeping my body fueled helps me think better.  I cannot function if I am shaking from lack of food or my stomach is growling at me!  I also tend to NOT overeat when I finally can sit down to the next meal.  I love  tuna so I never travel without a packet of ready to eat tuna in my carry on.  Daily, I do not leave without throwing something in my purse.  I prefer fruits or nuts.  I try to limit sugary and processed foods but granola bars work great too.  I fuel my body every 3-4 hours to keep my blood sugar from dropping and this keeps my mood in check.  Everyone knows that Rachel probably has food in her purse.  Is that bad?
So this week as you head out the door, make sure you grab a healthy snack to keep with you.  You never know when you are going to get stuck in traffic, or stuck in a meeting!

Did YOU participate in the WEEKEND CHALLENGE?

If you know me well, then you know that routine is something I like.  I keep a regular schedule in most things I do on a day to day basis.  I find that it helps me maintain my healthy lifestyle in regards to mind, body and spirit.  My somewhat close to scheduled runs, walks and gym time keeps that time blocked for me!  Eating on a regular schedule keeps my body fueled and ready for anything that comes my way, both  physically and emotionally.  The weekends, however, can be the challenge.  That is why I decided to put a weekend challenge out for us to do together.
Starbucks is my destination most mornings.  I used to jump in my car and drive the 3 miles round trip.  But not anymore!  As I pulled in the drive one morning it hit me!  Why am I driving when I could be walking?  "Kill two birds with one stone," isn't that the old saying?  So that was the end of driving to Starbucks in the morning and once again my destination Saturday morning.  All in all I was able to achieve my 4-6 miles this weekend.  On Sunday I was able to do my morning walk while catching up with a dear friend on the phone.  Yes, I do walk for exercise and talk on the phone at times.  Two very important things are happening, I am getting my exercise and talking, yes talking, on the phone.  To a real person.  Not texting or emails.  No one cares if you are breathing hard while you are talking and if they do, well, maybe they should be walking beside you.  All said and done I walked 4.56 miles and ended my conversation revived and happy.  Body and spirit.  That is my kind of multi-tasking!
So if you did not accept the Weekend Challenge,  my challenge to you now is ask yourself why.  What is standing in the way and how can you overcome that obstacle?
Keep that heart pumping healthy and the love flowing through it!  Happy Trails!

Step AWAY from the computer and television!

Just wondering if you have decided to take my WEEKEND CHALLENGE?  If so, keep it up.  If not, why not?  Maybe jogging or running isn't "your thing" and that is ok.  But in order to maintain a healthy lifestyle there is one thing  you must do and that is GET MOVING!  No one here is asking you to go out and log mile upon mile because that can become boring and old very quickly.  Can you say burnout?  Twenty minutes would equal a mile at a pace of 3mph.  That is 7 miles per week if you just took twenty  minutes!  Make a calendar and hang it up to hold yourself accountable.  How would that look on your "achievement" refrigerator?  Take the time to enjoy this world!  Go alone or grab a partner and get outside.  Don't tell yourself "it is to hot out" or "I don't have time!"  If it is hot then wait until later.  If you don't think you have time, I think you are important enough to make the time.  I am sure "they" will understand!  Happy trails!

This is NOT A fad....IT IS A LIFESTYLE!

Good morning life!  As I wake and stumble to the bathroom to do my morning ritual, I flip the light on and WOW! There I am.  Yes, my hair is sticking straight up and the light nearly blinds me BUT I like what I see looking back at me!  My skin is pasty white ( I think ) but I like it.  I choose no tanning bed or laying out in the sun.  I like the way my skin has aged.  I take care of my face on a twice daily routine.  I eat my fruits, veggies, lean meats and fish.  Yep, over the years my choice to live a "better" lifestyle is reflecting back at me.  As I look at myself one thing I can really see in my eyes is my happy spirit.  Along the way it has been hard to not compare myself to other people at the gym.  "Wow, look at her abs -how come mine don't look like that?" or "I can never have a skinny waist like hers" or "I will never look like her so why am I here?"  Trust me, this is hard for us to do everywhere we go BUT we must choose NOT to fill our minds with comparisons.  That is how are self-image is formed in a negative way!  The judgement we make of ourselves should come from within us in a positive way.  Filling your mind with positive affirmations will form a positive self-image.  "I am a nice person" or "I am a positive person and I create a positive lifestyle."  Fill you head full of these thoughts so when you look at yourself naked, yes naked, you aren't seeing what you're NOT and seeing WHAT YOU ARE!  An amazing person that deserves to take care of herself/himself.  You touch so many lives everyday and many love you!
I hope you choose a "healthy" lifestyle.  Make small changes as you go along and before you know it, not only will you see and feel it in your heart and body, so will others.

My Friend: THE SCALE!

Yes, it is true.  I like the bathroom scale.  It keeps me focused on one of my goals - weight management.  Today as I stepped on the scale I knew it was going to me a bit higher. Why?  I had a few cocktails last night. Maintaining or losing weight is hard to do when you put alcohol in the mix.  I won't preach about what you should or shouldn't do just be aware that when you do drink it has consequences.  For me,  drinking includes munching. Can you say overeating?  Which in turn pushes the scale up along with the retention of fluids!  SO, that being said one thing I am personally working on is: limit consumption of alcohol and selecting low-calorie satisfying snacks when I do drink.
With that in mind I stepped on the scale and it does its thing: POP goes the number!  Do I let it discourage me? HECK NO!  I knew it was coming (hoping in the back of my mind I made somewhat good choices last night) but I was up a few pounds.  Guess what?  It is ok!  We all do that!  So, as I head off to the gym to get my morning started, I want to leave you with this -  Our journey of living a  HEALTHY LIFESTYLE has many components and I encourage you to use your bathroom scale along the way  Let it be your friend and encourager!
TIPS:
 - weigh yourself daily at the same time of day (prefer morning personally)
- go as natural as you can (no clothes, empty your bladder)
- DON'T freak out over 2/3 pound fluctuation

TGIF - FRIENDS, FOOD AND BOOZE! OH BOY!!

Recently asked to Jillian Michaels:
www.thatsfit.com/2009/02/12/jillian-michaels-talks-cheat-days-tequila-and-why-her-contesta/


Do you believe in "cheat" days?
"NO. I believe in incorporating cheat foods into your calorie allowance every day. They should be about 1/5 of your intake. So if you are eating 1500 cals a day, make 300 of it whatever you want."


I LOVE THIS and totally agree.  If we deprive ourself of the things we enjoy then is that really living? No one is saying on this blog to STOP eating certain things just be mindful of what you are eating and TRY  NEW THINGS.  You may find that what you were eating wasn't really all that satisfying anyway.  Ok, back to subject.  We know what Friday, Saturday, and Sunday holds.  FOOD AND BEVERAGES!  If you are going out with your lover, spouse, friends, or coworkers just keep in mind that you will most likely over do it UNLESS you leave room for that drink.  Or desert.  Look ahead at the menu for good calorie choices and healthier choices.  It may SOUND like work but trust me, once or twice and you will be a pro or at least feel like one and we all like that feeling!  


I personally would like to see my friends and family be around for many years.  Enjoy your time but remember the person you are with most likely feels the same as I do - so take care of yourself.  Love your body - we only get one!!!!  Love YOURSELF!  HAPPY FRIDAY!

Tonight: TACO BELL

I am no different from the rest of you.  I crave the "stuff" we really should try not to eat so through this my hope is to help educate you on what I have learned so you can make an informed decision!  The greatest thing...www.tacobell.com/nutrition/calculator !!  Knowing that I was headed that way soon I decided to jump online (aren't we there most of the time anyway) and check out what I normally eat.  My usual is a chicken quesadilla and a side of sour cream to get a little flavor.  I know two things: I AM CRAVING TACO BELL and I want to watch my calories.  My goal.  Your goal may be a bit different.  Sodium, fat, cholesterol, and calories.  All important.  Anyway, knowing I wanted to get the most bang for my count and feeling the need to feel like I just ate everything on the menu it boiled down to:
Fresco Burrito Supreme Chicken
Pintos and Cheese
Total=520
versus my usual chicken quesadilla (520 not counting sour cream)
Moral to the story - check out the sight before you go sometime!  I feel full (beans do that to you) and do not feel like I am full of completely unhealthy fast food!

Food Pick: HUMMUS

I like to dip, dip, and dip!  What I don't like is the incredibly awful feeling I have after I choose a creamy, heavy dip and the film it leaves in my mouth.  Then the discovery of HUMMUS.  Well, let's just say it is very addictive and I have to purchase individual servings!  I typically do not do this because the prices are higher but I cannot seem to control myself (yes, I wrote that) with a family size container.
HUMMUS: made from chickpeas which is relatively low in fat.  Olive oil is used boosting fat content but contains monounsaturated fat which is heart healthy.  It comes in many varieties.  I like Classic and Roasted Red Pepper.  Try it with Blue Corn Chips or veggies!  Great snack (but trust me, stick with small portion containers or the next thing you know.....the family size will be gone and you will be wiping the corners of your mouth!!)  Don't say I didn't warn you!  Enjoy in moderation - nothing is good for you if you OVER EAT!

Attitude

A happy person is not a person in a certain set of circumstances but rather a person with a certain set of attitudes.- Hugh Downs


Isn't that the truth?  Attitude is defined as:  a mental position with regard to a fact or state <a helpful attitude> b : a feeling or emotion toward a fact or state.  What is your attitude?  Our experiences usually shape our attitude but do you find it negative or positive?  There are times when things do not go the way I would like but I choose to use that as a learning experience and move forward.  I prefer to remain positive and helpful to others.  So what does your attitude look like?  Is it happy and you want to share it?  I hope so but if not lets find some ways to change that - together! 
-STOP NEGATIVE THOUGHTS IN THEIR TRACKS
-STOP WORRYING ABOUT EVERYTHING (you can only control you)
-COUNT YOUR BLESSINGS (don't show the world an ungrateful spirit)
-CHOOSE TO BE AN OPTIMIST (assuming all your basic needs are met, happiness is a choice)
-DON'T BOTHER OVERANALYZING PEOPLE
-Cultivate patience with people. Others' differences can sour your attitude, draining your energy. Realize we're all different, and force yourself to find just one thing you like about someone who's annoying you.

Fresh Juice

Today I used my new Juiceman and had the best apple juice!  If you have not experienced "juicing" I must tell you the first glass will have you hooked!  No worries about additives - just straight from the fruit or veggie and in to your glass.  You can also experiment with flavors.  I am an advocate for fresh - not packaged - foods!

It is official!

Here I am.  It may take me a few days to get this up and running full speed but we ALL have to start somewhere!  I hope to inspire you, in some way, to make THAT change you want to make.  Whatever it may be - we all have a little voice inside pushing us forward and holding us back!  I don't like the voice that wants to hold ME back!   "NO THANKS!"
Enjoy your drink of choice as we make this journey.  Together!
Enjoy!!