New Years Resolutions?

Rachel asked about fitness related New Years resolutions.

Some of my thoughts?

I have been working on motivation, by keeping up with workouts and reading health and fitness related books.

And I have actually been better at eating this week...just thinking and planning a bit more...resisting eating away sadness yesterday and today.

A little cry in the bank's carpark and two calorie counted glasses of wine helped!

New Years fitness resolutions?

I tend to do mottoes or themes rather than resolutions..the looseness of a motto guides me without stressing me.

What one word comes to to your mind, when you think of your fitness life? That can be your fitness motto for 2020!

My fitness motto may just be STOP AND THINK ( before eating and this leads to planning meals better).My life motto for 2010 may just be COPING..but that will be another post, on my Living Without School blog!

Heavy aaaaannnnnnd Heavy Laden!

Hi!

It's been a non-eventful two weeks in terms of exercise and I can FEEL it..(frustration...snarl...snarl...grump!)

Whereas I was beginning to see and definitely feel the benefits of a more exercised, firmer midriff...I can now feel the 'bulge' sensation that I so detest!

Why do I do this????
Why do I let myself lull into complacency so QUICKLY!

Well...the fight is not completely lost!
I still have tiny reserves of enthusiasm left, though I seem to fighting an enemy which I can at least now identify......The Sedentary Militia!
Looking back critically at my whole weight gain experience...I can see how it has managed to ambush me! It creeps in....

Ok....I've been extremely busy...emotionally more than anything else and the subliminal message was 'take a break...you need a rest'....which I could identify straight away, so I fell back into the old "comfort zone" of research and reading...which relaxes me....but forgot THE ALL ESSENTIAL BALANCE!
Before I realized it, I could feel the difference in my body again, not the good change, only the bad!

My initial reaction was.....give up!
My second thought was...No! Not this time!

I've really been feeling 'weighed down' with everything so as I stopped to reevaluate things, I made the decision to buy a Leg Master which I had been wanting for ages and which was on special...my new toy kind of....since last week I have been doing sporadic jumps onto it and that helped me feel better!

Similiarly, I decided to take the plunge and start the diet!
I've actually lost one kilo which proved another incentive! Yes!

And since for some reason, I am finding it sooooooooo hard to do a workout, I've set my goal this week in terms of walks! My daughter has been begging me to start taking her down to the beach of an evening to walk..... Thinking perhaps this is the counterstrike I need, in order to break that sedentary mindset that I've adopted...to actually get out there and get a change of scenery, take in the fresh air!

Been really trying to come face to face with the 'excuses' that have underminded me in past efforts to lose weight! But....oh boy...is it a labyrinth!!!!!

Rules to Live By

...At least for this week...

After reviewing my responses to my children and the aftermath of too much chocolate in the Easter season, I have decided to make a few temporary rules for living.

A temporary Rule of Life.

Re-reading Secrets of a Former Fat Girl reminded me of the role of rules in one's life.

The author, Delaney, shares how a few rules and a few mantras can help one change. She suggests adopting the mantra "Whatever it Takes" and "Its Not an Option (INO) ~ whatever it takes to get the change that is needed and giving up is not a option.

If you have any doubt about the role of INO to change you life, think about this: Right now other"mere words" have just as much power over you. Words Like"I am weak" and "I am not worthy." Words like I can't". These words are defining you; they are shaping the way you live now. Secret 3 : Adopt INO can help you fix that...

The idea of living ( and eating) by some set of rules is hard even to think about I know. When you life is full of stress ( as most of ours are), you savour the freedom to eat what you want and do what you want with the little downtime you have..But you know on some level that this is hurting you more than helping you..

How not to use INO: to make youself feel bad for not living up to some impossible standard you set for yourself . Think about INO as the encouraging words of a coach, not the judgement command of a drill segeant. It is meant to lift you up, not tear you down.

Chapter 3 "Secrets of a Former Fat Girl" Lisa Delaney.

This week's rules? Or should I say ~ Current Rules?

* Morning prayer and/or Mass ( getting back into good habits)

* No sharp words ( 'nuff said)

* No chocolate ( self explanatory, in the post Easter chocolate haze)

* No large helpings, no seconds, no nibbling

* Workout with intensity

I'll let you know how I fare with these rules. Assuming you are interested, of course!

A February Challenge

Something for us to think about. I mean, fitness is a mental and spiritual thing, as well as physical , isn't it?

BILLY BLANKS' FEBRUARY CHALLENGE

This month, let's do a "love" challenge, instead of a physical one. Each day of the month, let's do something for the ones we love, and yes, that includes yourself. Write down each new thing that you will do every day to show someone your love, and to show you that you love yourself. You can even do something for your pet, or maybe an organization that you love.

Get creative.

Fitness Theme for 2008.

I don't do goals well. Or resolutions. I get stressed.

Instead, I do mottoes and/or themes.

My fitness theme for this year is - Being Fit For Life.

Continue to make lifestyle changes and choices.

Continue to work out for about one hour each day with intensity, doing what I love, probably mostly cardio/kickboxing/AWT ( aerobic weght training).

Try to eat more vegan like - I already eat mostly vegetarian but want to eat less dairy and less processed, more whole foods. Well, only 80% of the time. I need my junk, my alcohol too, somtimes, you know. :-)

Watch portions - whether it be by eyeballing, food journalling, calories, points, food exchanges, whatever, it can vary.

Aim to lose another 3 kg ( about 6-7 lbs). Well, in my ideal I'd be super thin but I try to avoid my body image paranoia and low body self esteem trip. I aim to feel good about my more , well, athletic build. :-)

New Year's Resolutions?- really? lol

I was listening to KSBJ, a local Christian radio station and the DJs were chatting about New Years Resolutions. And how they are, well... often a flash in the pan and all the gyms are full of new patrons on Jan 2, but by Jan 31, the levels are back to normal.

I kinda feel the same about New Year Resolutions, but I do like taking stock, replacing my organizer with new pages for the upcoming year, jotting in important dates and taking some time to think about where I been and where the year might take us.

I also like Leonie's idea of a 'theme' she would have for each new year. Are you still doing this, Leonie? I have enjoyed thinking about this for 2008.

Anyway, back to resolutions.. these DJs were talking about how New Year plans often fizzle out fast. So what they have found is that 'each day is new'. We can start over each and every day.

We can dedicate each day to Christ.

We can forgive ourselves and others each day anew.

And of course, it reminded me of the beauty of Confession.

So... as I begin the new year, I am going to try and keep my focus long term, but also on each new day. I will stumble and fall, but I will get up again... it is really about the journey I guess.

New years is a nice time to take stock, but it is something I can do each day, each moment. Oh, Stephen Curtis Chapman has a great song about living in each moment.. and my darling 14yos son and I are going to his concert here on feb 14! I am so excited.

Wow, this post was all over the place! lol

Happy New Years!

Are we ready for a great new year? Yes!

I don't know if you all are into New Year's Resolutions... but if you are... this has gotta be the place. :)

I am looking forward to a beautiful new year.. full of hope and promise, friends and family.. and I pray for good health for you all!

I don't really have any resolutions. But, I always seem to have ongoing ones... things I am working on, ebbs and flows... and I am so happy I got serious about stepping up my exercise and eating habits last July. I can see and feel the difference and hope to keep going this year. It most definietly is 3 steps forward, 2 steps back, but as Leonie gave herself the gift of a workout yesterday, that is how I view it... it is gift to myself. :)

I thought I might invite friends on my local lists to join us here, too- please invite anyone you think might want to journey with us. All levels, all goals, all toward better mind-body-spirit health.

Does anyone have any resolutions or plans for 2008? Anything we can help with?

Love to all,
Cindy

Bigger Picture

Hi all-

Well, I think I am past the worst of this virus I have had. I was on a pretty good exercise program, working out almost every day. Because of this illness I have not been able to work out at ALL for almost 2 weeks. Yesterday I finally got on the elpitical machine for 30 min and took it slow. But it felt so good to sweat!

The two weeks gave me a lot of time for reflection, while I felt so crummy, and a lot was not positive. I just felt so sick of being sick and missing my workouts, too. Finally I realized that God might be telling me that I am not in control like I like to be. I ended up growing some... a good thing. This is just a journey, the health and it is just one aspect of life... it all intertwines.

Anyway, I was looking around for some supportive articles about how to get back on track. You know, once I feel like a Couch Potato, I tend to want to stay a Couch Potato! I liked this woman's response. Adding to that, that we are God's children, and our faith gives us unbounded reasons to be positive... it really helped.

Hugs,
Cindy


BeckyC said... (her response to a reader who was under stress and made bad food/lifestyle choices)


I've found that it only makes me feel worse when I say "I made bad choices." When I get down to it, it was the right choice at the time when I made it (pleasure over pain = right choice at the time). So instead of whapping myself over the head with guilt, I say applaud yourself for being aware of your regret.

I mean, there's a HUGE difference between knowing what to do and actually doing it. And along the way all choices lead to experience. So be kind to yourself, and remember that being healthy and attentive to your family is more important than a number on a scale. You love them for who they are, not for their weight. And they love you no matter your size too. They just want you to know you deserve the best!

So, next time, when you know you're in an unfamiliar or uncomfortable situation, pack a travel bag. Bring some comfort fruits or healthy snacks. Maybe something to do (book? Magazine? Crochet? Crosswords?) Its different for each of us.

My choice is the Gratitude Attitude list. Anywhere you are and you are stressed, look around you and make a list of what you are grateful for this very moment. My list always starts with indoor plumbing, heat/AC, and the people who are helpful. It can even be as simple as being grateful for the chair under your tuckas and the pen in your hand. Everything goes on the list, the safety of the building, the clean sheets, the working car, the clothes you wear. I often forget how lucky I am. So many people are less fortunate than I.

I remember how grateful I am for the details and the big picture takes care of itself. Soon you're flooded with relaxing gratitude and are able to look at the situation without thinking of food. Works everytime for me. (Even in rush hour traffic or red lights!) But remember you are important to take care of too. The care you extend to others is also the care you deserve of yourself. Hang in there.

As Abe Lincoln said "Whatever you are, be a good one."

Goal Check In

Hi all-

I thought I would post on how I am coming with my goals...

You may remember that my long distance friend in VA and I are doing this together? We started in mid-July. She has a personal trainer, and I have copied her plan bascially (well with some alterations..) and we keep track together. That part has been fun as we email each other at least once a day and it has rekindled our friendship!
Gosh, I kind of hope this lasts longer as it has been fun connecting with her and dicussing our successes, failures, ideas, etc.

(We knew each other 10 years ago in Ohio, and she moved to VA just before I moved to TX)

What got her started was her oldest son's wedding Oct 6. Her weight had been creeping up over the years (like mine did) so she set getting back in shape with a goal of the wedding. She did great and I can't wait to see the wedding pics! With her permssion I'll post one here. She still wants to finish to get to her goal so we are still working together.

I am a little over halfway to my goal. Goal setting is difficult because numbers can be decieving, so I know generally I want to be the weight I was before I moved to Houston because I was comfortable and active there.

I have lost about 17 pounds, somewhere areond there, and want to keep going. It has been hard work, but I feel so much stronger and I have been doing weight training along with aerobics.

I am conviced the goal setting and friend support is what made it stick this time.

I am back into clothes in my closet.. thank goodness as at my highest I was down to one pair of pants that fit for Mass! And dreaded once again buying bigger clothes!

I am working out each morning and eating healthy (with a few exceptions)- about 1400 cal a day. Lots of lean protein and good carbs.

Ok.. that is it for my check in... I love setting goals and hearing others' goals, too. Even if it is smaller ones, such as drinking more water, getting outside every day.. it is about LIFE and living a healthy lifestyle. With little OR big changes. :)

With love,
Cindy

Even more variety.. lol

Well, the humidity is down under 80% and there is a slight tinge of, can you believe, COOL in the air! So I tried jogging today.

I did ok, much better than I thought since I really have not jogged in years. I went about 40 minutes around the neighborhood. I would jog until I was out of gas, then power walk, then I did some spints between mailboxes, and on a couple of culdesacs I did lunge walks. I know, I must have looked silly, but who cares!

I felt really 'sweated out' - cleaned out from the inside.. you know that feeling after a good workout? I hope these new shoes I got a couple of months ago will allow me to keep this as an alternative. I love being outdoor when the weather is nice.

Today I am going a Mat Pilates class for some strength training.

I am thinking if I can keep up the walk/jog I may try a 3 mile run or 5K or something. We will see..

A Goal Met...!

Someone sweet gave me those flowers for making a goal... I lost 5+ pounds!
Well, actually as of today I lost 6.5+ since I started weighing. I would not weigh until I got under this certain number, so I have actually lost a bit more than I record. But officially, 6.5+ are gone I hope never returning. And I have gained a lot of muscle, too, which I know is heavier that fat. hooray!

I am trying not to get caught up in numbers, but decided to try weighing each day to see if it motivated me. But, I am back to wearing some clothes I 'outgrew' over the past year... so that is making me happier.

And it we me who bought the flowers for me.. ;) Cheapies from the grocery store. Actually I just stuck them on a table to get a picture against the wall and didn't realize the boys' old photo would show up so clearly.. aren't they cute?

Anyway, I plan to get myself another gift at my 10 pound mark. That is set for the end of August, but who knows maybe I will beat it?

My friend Roxanne who is in VA doing this with me met her July goal, too! Goals are fun, especially to do with friends.

Oh.. and I saw my AB MUSCLES for the first time yesterday in years! I still have a layer of fat over them, but they are getting firmer and I saw some definition! Yes, you CAN have a waistline if you are over 45! lol

Some quotes

These quotes have currently been on my mind and on my fridge...

"Never, never, never, never, never give up!"

-Winston Churchill

"Enough is a good as a feast."

-George Chapman

"Nobody ever said it would be easy."

-A friend's grandmother

"When you pray, pray, but when you pheasant, pheasant!"

-St. Teresa of Avilla (when asked how she could eat so enthusiasticly at a feast)

OK. now I need a new goal...

I finished my Tour De France. :)
here

Now i need a new mission in life.. lol

Any ideas?

Virtual Tour De France

Hi yall..

Just for fun, I made up a new blog, not to replace anything here, but to track my Tour De France challenge.

I decided since I was going to try and make the 20 workouts this month, I would set a few other goals (eating, water, etc) and make a run for the roses!

Please visit and if you want to post, too, I will happily alter it a bit to share and you can do your own Tour De France with whatever daily goals you set!

Let me know if you want to join, or if not, I hope you will drop in and cheer me on!
My Virtual Tour de France

What is Spinning?

Tour de France 2007

I signed up for the Tour De France!

Well, at least my local YMCA's version of it.
Remember I wrote how the instructor had us doing 'Stage 1', or 'Stage 2' of the Tour de France?

Well, it turns out there are really 20 stages (days) to the real race, which really starts in real France July 7.

The Y has the instructors doing a different stage each week day. And if you sign up (which I did) then you have a little stamp card and you get it stamped for each workout. The goal is to complete 20 workouts in the month of July. They can be any type of aerobic workout, but I am going to try and mostly spin so I can get better.

(I really have a long way to go.. can't really do a standing run or sprint and my seat really still hurts a lot even with the padding...)

But, it is fun to have incentive! If I do it, then I will be in a drawing for neat stuff, get invited to a celebration ride and breakfast and also get a cool T shirt.

Also this is fun for me because I am learning all about the Tour de France. I really only know it because of Lance Armstrong. But in our packet they gave us the map, etc. So every day I can see what the upcoming 'ride' will be. The instructor simulates it and tells us there is a hill coming at mile 130, (so we are supposed to increase resistance, but often I just don't because I am already at max!)--- or we are on the plains, but our group is trying to pass another.

Call me silly, but I love this imagry working out.. I close my eyes and really picture it!

Also today a new person joined and it helped put things in persective for me. She was about 5 ft tall and must have been more than 100 lbs overweight. She could not bend over to get her foot latched into the pedal. I was so happy the instructor came over to welcome her and I gave her a smile. I give her so much credit for working out- that must be so hard when you can barely bend, to get up and to the gym and try and get healthier. Ladies, we really have no weight struggles compared to this and it also made me realize how lucky I was.

I hope she keeps coming back.

Ok... off to shower and then dogsit, then dentist, then cat sit and clean the house... then read some to the boys... .then... busy day!

Thanks for letting me share.. I just love this kind of stuff (the virtual bike race)- just makes working out and life more fun. :)

Today.

I did Taebo Advanced Live 6 - one of the old OOP workouts with great music. I love the martial arts practice at the end of this workout.

I woke up late and was going to do only 30 or 40 minutes of the workout - but had so much fun, pushing myself and working out, that I completed the entire 60 minute workout. It just gets kind of addictive.

A parent at Kumon today ( my work) said I look amazing and asked what I am doing. I don't really look amazing ( in my dreams!) but I have lost 25 lbs over 2006 - basically by eating mostly healthy ~ well, some treats, watching portions and working out hard. I can feel that I have improved my fitness and this helps with my health - I have several genetic health conditons that cause me to be careful.

Here is a review of the Taebo Advanced Live 6 workout.

As Billy Blanks says - Be more than a warrior. Keep up with fitness and health, both spiritually and physically.

Billy Blanks 10 Words of Wisdom

From the Taebo site.

WORDS OF WISDOM

Billy's 10 Words of Wisdom

1. I make my day what I want to make it.
2. I have power and know how to use it.
3. I am the controller of my life and decisions that I make.
4. Faith without works is dead.
5. Dead is works without faith.
6. Where I am today is where my mind puts me.
7. I walk by faith, not by sight.
8. Every day above ground is a blessed day.
9. I am blessed to be a blessing.
10. I know what I believe and that gives me power.

Updates

Well, yesterday, I was down. Sad at my older sons leaving to return interstate after the hols. Cried all through Mass last night.

What does this have to do with fitness?

I ate too much takeaway dinner and too much chocolate - and I just about never eat chocolate!

It is as though eating will fill the hole, help me deal with sadness. Yeah, right. And I kept thinking - who can be bothered with taking time to make healthy choices, I'll go back to healthy eating tomorrow.

So, here I am. Back to healthy eating today.

My workout yesterday was another FIRM -
Supercharged Sculpting from the 2004 Transfirmer Series. I added in a bonus ab section from one of the other workouts from this series.

I have decided to loosely follow the FIRM rotation I posted earlier - probably not the whole 90 Day rotation but at least the first month ( 30 days). Subbing in other workouts of the same category if I don't wanna do a FIRM workout.

The FIRM was originally planned to be done almost daily - using light-ish weights or alternating light and heavy. This is the theory of overtraining - building muscle definition and endurance and achieving fat loss, not building bigger muscle. Overtraining defies the rule of rest between weight workouts - hence the need not to go too heavy.

Woke up with a mild case of DOMS ( Delayed Onset Muscle Soreness) - not because the workouts are hard in and of themselves but because of the overtraining factor, three days in a row of weights and cardio and abs. I love DOMS! Makes me feel worked out.

Workout plan for today is cardio ( FIRM or Taebo or Turbo Jam) and more abs.

Planning and Goals--Simple is Better

Today on the radio I heard a personal trainer doing a short spot to motivate people to get/stay in shape. She was so upbeat and I really liked her approach and attitude.

Basically she said:

- Plan your exercise. Get out your daytimer/calendar - and have it blank! Put in your workout schedule. Work life around it. Stick to it. No excuses, please! Make it simple.

- If you fall off your plan on eating or exercise, just start over. Many people mess up, then get frustrated and then say "Forget it!" Just get back on track.

- Getting in shape really is simple. People make things hard. When you make a mistake, just start again. Don't get upset, just get back on board. Plan your exercise, and stick to it. Dont' over-complicate.

Anyway, that really was something that helped me since yesterday I not only ate those Rebel Bars but also overate later in the day, too.

Today is a new day!

Also, my ww.com site sent me this article which related. Don't know if I can link so here is cut and paste version.
Have a good day!

Planning for Weight Loss

When it comes to weight loss, planning refers to arranging situations and circumstances — in advance — to help achieve goals. This involves identifying strategies that help weight loss and finding ways to support those strategies. For example, if a goal is to avoid weight gain during the holidays, putting a plan in place to monitor eating during this time period has been shown to be an effective strategy. 1

Successful weight loss requires establishing patterns of behavior that promote a healthy lifestyle. This includes choosing lower-calorie foods and engaging in regular physical activity. But these things do not happen on their own — they require planning.

Plan to Make Wise Food Choices
Experts have identified patterns of eating that are linked with lasting weight loss. These patterns can help to "map out" strategies that include choosing low-fat, low-energy-density foods (read more about Cutting Calories: Portion Control, Energy Density or those that are high in fiber. 2 Selecting a restaurant that has more lower-calorie menu items or having the foods on hand to pack a lunch to take to work — these are examples of planning ahead.

Part of the process of planning involves setting goals for achieving healthy eating. Research shows that when study participants were assisted in creating their own goals and plans for weight loss, and given an eating plan, they were better able to stick with the weight-loss program. And, the end result was greater weight loss. 3

Plan for Exercise
Experts agree that regular physical activity, as well as proper diet, can result in long-term weight loss as well as provide significant health benefits. 4 As with eating, establishing patterns of physical activity that support weight loss involves planning. Research shows that that goal-setting can be an important part of the process — and that the goals should be realistic and attainable. 5

Taking small steps to improve eating and physical activity levels can have big effects on achieving a healthy weight. 6 All in all, planning ahead to establish patterns that encourage healthy eating and regular exercise can benefit weight loss.

view footnotes

Cindy's "Why I am doing this.." Read daily!

Here are my goals.. why I am doing this... why I want to make this a permamnet part of my life. Hopefully if I write them down they will inspire me when I start to slide back into bad habits....

My Goals

1. Health- strength and aerobic health as I get older

2. Wear clothes easily- be casual and at ease- shopping is a chore now to find clothes that fit.

3. Hot Houston- wear shorts/sleeveless/swimsuits again

4. Model healthy lifestyle to kids.

5. Look like ME again- (see picture from 10 years ago- I am NOT that old yet!)

7. Play sports- tennis, aerobics, (run again!?)- lighter and easier

8. Make this lifestyle (exercise/eating) automatic. Don’t diet again.