oops

So today was Day One. The Five and One plan from TSFL was not as bad and empty as I had imagined.  I was able to keep stay pretty well on my plan.  I was even able to opt out of rolls and potatoes from Maddox (church Christmas party) and the 3 tables of homemade treats.   I filled up on salad, and the meat on a breast of chicken.   Did I mention I love Maddox?  Interesting how each time we make a choice for health....our "ability" to do it the next time is stronger!  I have a really good feeling about this new plan for my health! I had this faint feeling of freedom, and it was refreshing.  A slight remembrance of "her" the girl that saw food as just that...food.  It didn't have any power or control.  Self-shaming, and regret gone. I'm liking the reminder of me at my best.  One day closer to constant freedom...

This is a repost done from the blog on MFP dated January 22, 2015 So it happened today.  I went to lunch with my sister, and thought I was making a healthy choice.  I ordered a salad....check.  Ordered the dressing on the side....check. I was short on calories for the day so I ordered the sticky fingers as my protein...check.  Or not.    Food arrived, and I placed the bowl (yes bowl) of Ranch dressing on the side and tip-dipped my fork in it as I began my first bite. The salad was delicious, and I felt so good about my choice - used very little dressing. Once the meal was over and I got home, I searched MyFitnessPal for the meal to add it to my daily calories.  1110 calories .  Not even kidding.  I even searched the restaurant website to make sure it was right.  I had ordered the lunch salad after all, and that high number just had to include the bowl of ranch. Nope.  The lunch salad without dressing is listed as 1110 calories. ...

So today is Day 2 of prepping for the half marathon in July. 30 min run walk intervals. We have had so much rain and so I habitually jumped on the treadmill, and then noticed the sun begging me to come out and bask.  I immediately went outside, ran to the nearest park (it has a paved walkway around it) looped it three times and headed back to work.  It felt great!  I will admit I still don't feel like I don't belong in this slower body, but I love it just the same and I am GRATEFUL that after all that it has been through the last year it still agrees to do this stuff with me.  Oh, it yells at me while we do it, but it still goes.  Kind of like the reluctant friend who doesn't want to go but doesn't want to miss out on the fun.   My right toes always go numb first....at about Mile 2.  Then the left hip starts complaining at about Mile 4 - that will be fun to look forward to.   But I absolutely love that this 41 one year old body (that spent 34 of i...

While bicep curls and squats are a good way to build muscle, if you are strapped for time or want to add some variety, try adding  a a couple of these full body movements to your fitness plans.  Here are 4 that are sure to get your heart pumping, muscles burning and goals achieved! 1.  Modified Burpee /Upright Row   If getting down to floor level is difficult, try starting on an elevated surface like a chair, couch, or bench. 2.  Squat / Overhead Press .   These can be done with dumb bells or a resistance band.  Beginners remember you don't have to be ins super shape to squat.  Just start where you are and do your best!  3.  Step Up Leg Lift/Bicep Curl.     Got stairs?  You can do this outside.  Just make sure you are on a flat surface.  Alternate leg lifts as you do a simple bicep curl. 4.  Inchworm  Push up   This will take some practice, and even if you don't quite get to a push up, the inchworm...

Simply put - a SCIENCE BASED, effective way to exercise your body in a short amount of time - and - no gym needed.  Sound to good to be true?  Not this time.  Here is the science behind it. What:   In 1996, Dr Izumi  Tabata and his team did research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The second  group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set). Results:   Group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two (Tabata protocol) showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.   In conclusion, ...

When clients feel overwhelmed with learning to adapt new healthy habits, I like to focus in on a single goal and habit that will have a big impact overall.   One of my all-time favorites is aiming for 5 fruits & veggies every day. Specifically, 2 servings of fruits and 3 servings of veggies.  Why? 1.  Those who eat at least those 5 servings a day have a 40% lower risk of certain cancers.  Because.... 2.  As natures "vitamins", they are chuck full of vitamins and minerals to help fuel your fabulous self.  For example, 1 medium raw carrot has just 30 calories but 12,000 IUs of Vitamin A! Plus, I find that as I am trying to cut calories, it is much harder to finish a bag of carrots or broccoli than it is to suddenly find the bag o' chips empty.....

Romans 12:12 teaches a great truth about transformation.  It reads: " And be not conformed to this world:  but be ye transformed by the renewing of your mind,  that ye may prove what is that good,  and acceptable, and perfect, will of God. It is really easy to get caught up in the ideas of this world regarding fitness, body image, size, strength, ability, weight, and "health" while losing our focus of the One who gave us our magnificent bodies.  True transformation is not just a physical endeavor, but it's an inside job too. It occurs most effectively when we begin the work of healing our minds and our spirits from the toxicity of a world focused on never being enough.  When we let go of negative thoughts and feelings that crowd out the small God whispers that say, "...you were fearfully and wonderfully made, and oh so loved ..." we are truly free to experience life and those in it.  What is that acceptable and perfect will of God?  He g...