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!!