This is REAL Penance

Hello Friends,

I know I haven't posted in a while. However, on my blog I recently posted about how I am giving up sugar for Lent. What I mean by sugar is desserts and anything full of white/brown/corn sugar. So, I can have fruit and if someone makes me BBQ pork, as my friend Sara did yesterdat at her house for lunch, and the sauce has some sugar in it, that's fine. Ketchup (not that I am really into Ketchup) is fine. I think you get the gist. Today is day 3. And I have some interesting observations.

1) Since I haven't eaten obvious sugar, I am less hungry for other food, so I find I am not snacking much. Hmmm?

2) I am much clearer mentally, even though I have 2/3 pot of coffee in me. I like coffee with cream and no sugar, so the coffee hasn't suffered.

3) I am not as TIRED! (This is huge for me!)

4) I make much better food choices throughout the day,which has made me realize how often I would turn to cookies, chocolate etc...when peckish...instead of just grabbing an organge, banana, or handful of roasted almonds.

5) I am thinking about Christ's sacrifice in the dessert alot. I am 'clinging' to Him much more throughout this ordeal. Because even though I am not craving sugar (which is weird) I still mentally think about and want it. For example, when I think about how long it will be before I can have sugar again, I get panicky,think of Jesus, and He absolutely gives me the grace to just handle today, coz it's all I have.

So, I find those observations VERY interesting. Also, I added in a little more Lenten penance and that is walking on the treadmill. I only do about 30 min. Listening to Muse, in particular, helps alot. I walk while the kids play Guitar Hero 3, so that I can watch them have fun and kinda forget what I am doing. I LOATHE exercise. I wasn't always this way. When I was in my 20's I used to bike 10-15 miles per day and I swam alot (I grew up in Palm Beach county, Florida). I think parenting Ben, in particular, just made me want to lie down and sleep instead of get up and going. Mixed in with that was depression over his issues and mental exhaustion from dealing with them.

However, this being Lent. I figure why not do something I loathe as a sacrifice for Christ. hopefully, through my dying to self, he can resurrect something good in me, by the time we all celebrate His resurrection.

~Peace,
Rachel

Fitness by Genotype

I thought I'd share these ideas from a newsletter I received, based on The Genotype Diet. The idea Dr. D'Adamo has is that different types of people are better suited to different types of exercise, and this list gives each type of few ideas to try.

Set a Fitness Goal

If incorporating exercise into your life is a tricky challenge, perhaps you need a little push. Try these physical activity goals for one week to see if they help you get moving.

Hunter: As a Hunter, you require intense daily activity to maintain your top level of fitness and health. For your goal, dedicate about 45 minutes a day to vigorous walking. When you feel that famous Hunter energy burst kick in, step it up to a run. Just keep the pace brisk so you don't lose interest.

Gatherer: A good fitness goal for a Gatherer is to alternate hatha yoga with aerobics every day for six days. Get DVDs or find classes at your health club. And take one day off for rest to avoid burnout.

Teacher: Teachers can keep their metabolism in balance by participating in 40 minutes of activity at least four to five days a week. Aim to balance tai chi workouts with alternating days of resistance training this week to see how you feel — you'll probably have tons of energy for your two days off!

Explorer: Alternate days of Pilates and aerobics classes for four to five days this week. Be sure you sweat out the toxins for an effective workout. This goal will keep you fit and cleansed — see for yourself!

Warrior: Warm up to a fitness routine with four days of stretching and strengthening exercises this week, Warrior. Try 30 to 40 minutes of hatha yoga on two days, and light resistance training on the other two.

Nomad: On three days this week, take a vigorous walk. Once you have that down, boost your efforts by carrying 2-pound weights along with you on two additional walks. If this goal seems too easy, next week boost your weight level to 3 to 5 pounds, according to your fitness level.

My Journey

Six years ago. Health problems and depression. And I gained weight.

I went from thin to obese.

I was a chubby child ( and my mother had me on constant diets), an anorexic teen, an always dieting, always working out young mum, then an overweight and finally depressed obese person.

I got help for my depression. And for my health.

Over the last six years, I have worked on healthy eating ( again) and have come to love working out ~ again.

So, here I am today ~ a work in progress. Still chubby but not as ,well , fat, as I was. I've lost well over 30 kg - well over 66 lbs.

Cindy asked us to share our fitness journeys. This is mine in a in a nutshell.

I feel very brave sharing these pics . I forgot how it used to be. I feel sad that I am no longer the thin person I was. But happy I am no longer obese. Yet I live in fear, every day, of going back there. Of getting fat and depressed.

It's a mind thing, as well as a physical journey.

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.

Cindy did it :)

Ok, OK, Cindy's post inspired me to give you all an update.
There really isn't much to write in this particular season of my life. We have been busy with a lot of family funerals(2 in 6 weeks, a 2 day drive one way-ugh), family visits(both going to and people coming--the guest room sheets get changed more than ours:), dh working 7am to 8-9pm, and the holidays. Trying to get the kids back to a good place for homeschool to work, get them sleeping again, etc.
BUT--I WAS in my little basement "gym" before all this started and for about 3-4 weeks I was exercising pretty much every day. Walking, and starting to jog, on the treadmill. Some work with weights. Stretching--oh, do I need that! The Pilate's video. It was good :) IF I can exercise the diet follows, as I feel so good in my skin, I don't want to ruin it :)
Right now, the mind is willing but the body just isn't there yet. I want to stay in bed in the am. So, right now I am being kind to myself and I am staying in bed most mornings. I'll be back. It is a season. I continue to walk the dog in the woods on the weekend when dh is home snoozing with the kids in the am. We have started going to a homeschool gym day and last week I played football with the boys--I was so sore. This week a few of us Mom's played some b-ball with the girls. That worked better than football. I miss our neighborhood walks, and waves, but Cindy is right--it is so COLD here in Ohio. It has been hard to drag the kids out. The dog is fine :)
So, I am still here. I am still inspired by you all. I just had nothing exciting to report. I will be back.
Anne

I liked this

I would like to be able to relax in my body.
Less tension and stress.
To also feel comfortable with how it looks, moves and behaves.


(this is posted on the desk at the Women's Fitness Center at the Y)

Genotype Diet

I read The Genotype Diet book over the weekend by Dr. D'Adamo. It certainly is an interesting read. It is essentially about how you can understand your genetic inheritance and work with it by eating and exercise to reach optimal health and to age well. The science is much easier to follow that the Eat Right for Your Type books, I think. And I'm always for anything that's going to give me an extra piece of self-understanding. I admit I am struggling with adapting the dietary changes, since I have really gotten used to the Type O program I've used for the last two years, and this has a few different emphases. But I do think that if you want help in making friends with your body, reading this book might help you. You could say his mantra is "one size doesn't NOT fit all," or in other words, the same sorts of diet and exercise approaches do not work for every person.

The Exponential Value of a Friend

Today I saw a brief clip of a morning news show where they had experts dicussing how to lose weight. They were chatting about how one of the most essentials helps is to have a buddy.

A buddy to listen to your goals, share her goals, listen to your successes and failures and share hers. Shoot the breeze, build you up, be there when you fall and be on the same journey.

I have found the same to be true. Ten years ago when my boys were little I ran. In Ohio. It is COLD in Ohio. But I had a buddy and we both had little ones, so we had to run before our husbands went to work. That meant 5:45 am. Every day. And we did it! We talked during our runs, and shared and had a common goal. The other moms on our block thought we were nuts.

Fast forward to last summer--- an old friend, from that same Ohio neighborhood (one of the ones who thought I was nuts for running in the pre dawn hours) and I connected. She wanted to get back into shape. So did I. We began.

She is in Virginia, I am in Texas. We email almost every day. She has done great and reached many goals, and so have I. We share successes and failures, eating and working out and all the stuff of life that affects us, such as her son's marriage and my dog's recent trip to the vet.

It is life.. and it has been fun to have a partner.

So... I am suggesting that if you are embarking on some new goals.. consider finding a partner.. it makes the trip so much more fun.

Spinning again

Well, I am back to spinning 3 times a week and today I had the most awesome workout I just had to post!

I didn't feel like going. I had sinus and was a bit dizzy and my head hurt, in that sinus way.

But, I went and Lynn, one of my favorites was the instructor. She really uses the music, which I love.

I pushed it.. and really got the old heartrate going and, it was hard... especially pu those 'hills' but felt so good!

Burned 460 calories and was sweating like a pig!

Whoo Hoo!
Just wanted to share!

:)

Love the Turbos!

I posted awhile back about some of my workouts feeling too easy.

This last week, I have found a way around this, wth the Turbo Jam kickboxing-cum-dance workouts.

Each workout has one, two or four Turbos - short anaerobic drills, about two minutes long where you go all out and really get your heart rate up. Working out in intevals is a great calorie burner and also increases your aerobic endurance.

So, I've been upping the Turbos - today's Fatblaster workout usually consists of four low impact turbos and four high intensity turbos. I did four low to medium impact and eight high impact - LOVED it!

And I usually find, if I do only Turbo Jam for a week ( TurboKick is the gym version) - well, my upper abs get flatter and some little indents on the sides. I think its all the twisting and standing ab work.

Turbo Jam ( and TurboKick) always have low impact and beginner options so if you are after fun and better abs and good cardio that's my suggestion! lol!

You are not behind.... ala Flylady

Hi friends-
Thanks for the comments on the Body Combat post. I was about to put a comment there but thought I would start a new entry, since they are free. lol

Nimah, I loved your thoughts! And I must tell you, that honestly I am not into the martial arts kind of classes. Others are so much better at it than I and actaully I kinda cringe when they say to keep my hands up and 'protect my face' AS IF I would really be in a fight! But the Y makes it fun. And there are few people there who act cool and like the rest of us are dorks. It is all in good fun, or else I would not even be there.

I think Jazzercize is a great start and lots of people do that as their main exercise for life. I did Jazzercise for a long time and just moved to the Y last summer, mostly because of schedule and that we had a full family membership already at the Y, so didn't want to pay for both.

I was nervous when I began classes at the Y. Because they are bigger and there are some of the 'big girls' like I call them... super fit and doing Level 3. But there are also lots of Level 1 (or Level 0) lots of elderly people and kids. The atmosphere there is very encouraging, but those who want to push themselves can.

I began with the low impact classes, where there are lots of Level 1 and 0--- and then stood in the back of the class as I tried new ones. But, I decided to try them all- and realized no one really cared if I didn't do it right, or even if I had to leave because I could not keep up. (which I did a couple of times). Everyone else is really thinking about their workout, not mine. And most all the instructors care and would never belittle, but instead really encourage.

So... all this to say... go for it! I would just stay wayy in the back, and then as I felt more comfy move up.. and then often would stay right up front so I could SEE what the heck the instructor was doing!

Is there a Jazzercise near you? I just loved Jazzercise and still really miss the people and keep in touch with my Jazzercise friends.

Rachel-
Yes I was not good at Kickboxing, I think because they were so worried about form. They would nicely try and help me correct my form, but honestly I didn't really care about the form, just wanted the workout. But, I ended up just blocking how silly I thought I must have looked and went for it. There is always someone better than me and worse than me in each class.. so who cares? lol

And, with weights.. I have been doing this for a long time... and started out with 5 pound weights and lighter.. this has been years to get up to where I am. And yesterday had to go back to 12# again. It is all individual... and I never thought I would be using a 15# dumbell. But it was fun to pick that puppy up and heft ! Whooo Hoooo! (I know, I need to get a life... lol)

But, I do like what Flylady says about housekeeping-- for those who don't know her, she is very encouraging and shares how to tackle a hopelessly messy house in baby steps. She says you are not behind.. start where you are.

I think this is true in fitness... I try to remember when I mess up, or when I had a big weight loss goal. I am NOT behind. Just start in small steps and keep moving forward.

Body Combat

Tried a new class they just began offering at the Y today.. Body Combat. Has anyone ever tried it? I am not at all good at kickboxing.. the form.. the rapid punches, protecting the face, etc... but this was fun! It is set to music and boy, I burned calories. But the kicks, I have a lot to learn.
Of course I thought of Leonie-- she probalby would have loved it and had the form down, too!

They offer it Sat mornings, so will keep going. It was a lot of fun!

Kickin' it up a notch...

Hi Leonie and all-

I saw your last post on your other blog and commented there... you go girl!
That is an achievement when your regular workouts are no longer hard. It means you have improved cardiovasularly and also in strength. That is an achievement! Love the picture, too.

I have a very challenging week ahead of me, workout wise. I am at the point where I can workout hard for an hour and my strength is getting there, too. This week at my powersculpt class, a 60 min class where we do strength, but it is aerobic. We do lots of active strenght training (like squats, etc) and then have intervals of high intensity aerobics--- very challenging!-- well this week I took your Billy Blanks advice and challenged myself.

I usually use 10 pound dumbells, and go up to 12 pounders when I want to push For the first time during arm rows, I pulled out a 15 pounder. Took it slow and steady so as not not injure myself.

Boy I am sore.. and she had us really pushing in other areas, too.

This coming week I have challenged myself to add an *additional* 45 min of aeobics 3 X a week. This is in addition to my regular aerobics and strength. I just want to push the envelope a bit. I also would like to get the scale moving back down. It has been very happy right where it is for about 5 weeks, and I think my body needs a shake up.

Should be a fun week!

ARGH ARGH ARGH!!!! :-)

I Am Sad!

Why?

Well, the last week or so I"ve been doing my tougher more advanced workouts - Taebo Advanced Lives, Turbo Jam Cardio Party 3, the old FIRM Volume 1.

But, guess, what - they are not so tough anymore! :-(

Sure they are great workouts, you build up a fantastic sweat, I have some biceps coming along

nicely :-), and the endorphins flow - but I don't feel dead or wiped out at the end of the workout. And the DOMS aren't as tough.

It's weird but I like to workuot for fun and intensity and to get that really worked out feeling.

How is everyone else going with their workouts?

Oh, and here I am in the middle of a sweaty Taebo workout, using a staff. Now, that is what I call fun!

New Bathingsuit!

Last Sunday after my swim, I ran off to the mall to pick up a new suit. It was a typical swimsuit angst experience complicated by the fact that the only one-piece that fit well made me look like a sackful of plums. In the end I decided on this wonderfully modest jog-bra with an old pair of running shorts. It worked great both times I swam this week and has the added attraction of being suited for a triathlon. :)

Which brings me to the Iron Girl of Aug 2009 which my friend agreed to do with me. The distances are 1k swim (I can do that now), 30K ride (18ish miles, I can do 3), 5K run (pretending I don't know about this part at the mo' since I'm combatting 3rd trimester knees.). I'm 28 weeks pregnant, but the race is 1+years away so I think I can make the train up, LOL.

I'm thinking of having shirts made that say "Triathamom--Marathon Mother/Sprint Triathlete." Isn't it fun to dream?

Billy Blanks' January Challenge

Start the New Year Off RightGet Rejuvenated in 2008

Most people think of rejuvenation as a New Year's concept. We think to ourselves, "I'm going to get rejuvenated for the New Year," or "I'm going to make a change, make a New Year's resolution." However, usually, we just break this resolution two weeks later.

How about this time around, we start with rejuvenation right now? Instantly! Every minute of every hour, let's be rejuvenated.

Sure, we all will slip back into the old mindset, old habits, but as long as we know that we have the power to pull ourselves out of the rut, we win.

Start right now by rejuvenating your thoughts, rejuvenate your words, and finally, rejuvenate your actions. You can do it, so do it now!

Looking for a Challenge?Have We Got a New Year's Workout for You!

This challenge will ask you to rejuvenate your thinking about your workout. As you go through it, look at it with fresh eyes, even if it is something that you have done thousands of times. How can you execute the technique with rejuvenated purpose? You just have to step out of your box.
Before you begin each exercise below, say out loud to yourself: "For this exercise, I am going to focus on…" and do it 100% of the time.

Start with jumping rope for three rounds of two minutes with a 30-second break in between. (If you do not own a jump rope, run in place, with knees to chest height.)

Next, shadow box (Yes, visualize an imaginary opponent before you, and box!) for three rounds of two minutes with a 30-second break in between.

Do four sets of 25 push-ups.

Do eight sets of 50 sit-ups.

Finish with a light stretch.

Six Resolutions to Chew On- Article

This article was in the Houston food section today. I liked what the resolutions were- very basic and things I have already been working toward...

As far as eating fish more often- I found these GREAT salmon burgers frozen at Costco. If anyone wants the brand I can go look in the freezer. I pan fry them with no oil and they cook up crunchy and so good... with brocolli and butternut squash on the side, plus a sliced tomato, gosh can't get much healthier and it is good, too.

Thirty Minute Blitz Workout

Hello everyone!

I just left the YMCA and they had a table set up front with fresh oranges, fitness bars, bottles of water and info. One thing I grabbed was a lime green sheet with this on it.. thought I would share it as it looked like a great option for a quick at home workout. I may give it a try this weekend.

Kids might want to join in, too....! They might smoke you on the jumprope part.. maybe everyone take turns doing things.

Here it is.. see what you think:

Thirty Minute Blitz Workout

Warm up: 10 minutes (bike, eliptical, treadmill, stairs, etc)

Jump rope 100X
Push ups 10-15 X
Elbow to knee crunches 20-30X
Squats (holding dumbells or cans of soup) 20-30 X
Step ups onto high step, bench or fireplace hearth 30 seconds
Pushups (again?!) 10-15 X
Reverse flys w/dumbells (laying prone or over big exercise ball) 10-15 reps
Jump rope 100 X
Alternating lunges 20-30 reps
Tricep overhead extension (with or without dumbells or soup cans) 10-15 reps
Bicep curl (with weights or soup) 10-15 reps
Jump rope 100 X
Plank hold - 1 minute

Cool down and stretch 5 min.

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!

My Little Bit

I can almost not believe myself, joining a "fitness" blog. I have long been in denial about my need to think about fitness. My motto has always been "exercise needs to come out of my normal, daily activities." Well, frankly my fingers are fairly fit, and I don't think typing counts toward aerobic exercise. I weigh less now than I did in high school, at least Sophomore year and later, but I have a lot more jiggly bits than I used to. My muscles don't quite stretch like they used to. After my dd was born (I was 37) my legs hurt for almost a year if I tried to reenact the birthing stance.

Ok, so I'll admit it. I need to work some exercise into my life.

One thing I found works well, since I can't really exercise away from home, or even at home in much of a formal way, due to little people, is to try to keep up with The Wiggles. We have some of their "younger days" videos when they did a lot of dancing. I get my little workout (in the spirit of starting small) and my dd is entertained right along with me.

About eating, I do the Eat Right for Your Type approach. I lost about 15 pounds when I started this about two years ago, without really eating less, just changing what I eat. Dr. D'Adamo who originated this approach has a new book out on genetic factors in body type, and I believe it is supposed to discuss what types of exercise, et al, is most fitting for each type. It's been out less than a week and I obviously haven't had a chance to read it yet, but I plan to.

I look forward to be spurred on by y'all.

Welcome to New Friends

Hi all-

I posted on UC and my local homeschool lists to invite others to join. Please feel free to also invite friends you have that might like to join us, too.

The more the merrier!

And, we all are at different levels and have varied goals. All are welcome!

Dusting off the treadmill

Hi Everybody,

Cindy extended me an invite to this support blog so here I am. This is a perfect time too. Twenty plus years ago I was a model. We just unearthed my two portfolios and Robert (my dh) has been scanning them and putting them on the computer. My oh my, I will never get back to that girl. It's okay though. My 20 year old self was 5'7" and 117ibs. What is funny is that is too much weight for a model of 5'7" but if you saw the pics (and I will see if I can snag one and post it) you would think I probably needed to eat a sandwich...or two. LOL That was 40lbs ago. I am only interested in meeting my old self halfway. So, 140 is what I am shooting for, even though 20lbs seems like Mt. Everest to me. Stupid, I know, but still...it seems almost impossible.

So, I gotta dust off the very nice treadmill in the basement (which is finished and nice to hang out in) and just start walking. These are my initial goals:

1. Drink 8 glasses of water. Seems like no big deal...but it is for me. I know I don't get enough water. Coffee is another story.
2. Walk on the treadmill for 30 minutes, at least 3 days a week, to start. I love music, but for walking I really enjoy listening to books. So, I gotta find some fun fluffy book to listen too.
3. Cook more at home. We are blessed (and cursed) to be able to eat out ALOT. There are alot of calories in restaurant food. I love to cook (especially to bake) so I really need to get back into that...as it feeds me both body (and soul).

I am not going to put myself on a time table either. If I lose it slowly enough, it won't come back quickly...if ever. The point is to change stuff slowly so that it becomes habit. I really want to become pregnant again and I don't want to be doing something so extreme to my body (like really lowering calories or tons of exercise) that I would have to abandon it, if pregnant someday. It needs to be something a pregnant 41 year old could do. So far, the above 3 goals seem perfectly fine if I should be blessed enough to ever find myself pregnant again.
So, thanks for this great idea. I am glad I am here.

However, tonight is my husband's 42nd birthday so we are having 40 Cloves and A Chicken (40+ garlic cloves, tons of olive oil, thyme, cooked for 2 hours....amazing!) A big crusty French Boule with fresh grated Parmesano Reggiano, some wine, and a big, homemade Chocolate Cake (served with milk and/or coffee). So, even though I am cooking tonite....I don't think it is going to help with those goals....but hey! it's not New Years Day yet!

~Rachel in ATL.

The Year in Review

I went for a swim today and thought about what I had accomplished in the past year in the areas of balance, food, and exercise. I KNOW that being a part of this blog made me work harder and with more focus so I really appreciate your idea of having this and inviting us to participate, Cindy!

Accomplishments

*Made exercise a normal thing to think about on a daily basis

*Improved flexibilty when planning how, when and with whom to work out

*Started a new sport--swimming--and swam enough to need a new suit! the old one is showing signs of chlorine damage

*ended the year at about the same weight as when I started--losing about 25 lbs before gaining it in pregnancy so both were fairly healthy situations (although I wish I'd gained a bit slower)

*Have admitted that some parts of my life are beyond my control and have gotten help (specifically with housekeeping)

*Have stopped feeling guilty about the time I need to take for myself to exercise or regain mental balance

*Have spent many hours analyzing areas of my life and considering whether they are balanced and by whose standards. This has helped me set some goals for the new year.

Goals for next year

*Exercise 3 times a week, regularly each week, swimming, riding, yogaing, workout videoing, running, or waddling....MAKE IT A TRUE HABIT!

*Cross train with the exercise bike more

*Eat more locally grown fresh fruits and veg and meats and less of everything in general

*BREAK FREE OF SUGAR SLAVERY!

*Give myself a break to truly heal after the baby comes. Don't obsess about body image, school, or housework immediately

*Go to WW to lose pregnancy weight before baby turns 1 (This is what I call my "Zero Accumulation Goal" and it's the same goal I've had after each pregnancy and have made it or almost made it each time)

*Run/walk Race for the Cure with the boys and the baby in June.

*Consider an Iron Girl (sprint) Triathalon--doesn't that sound fun?

Intentional Eating

Thinking about Nimah's and others recent posts about intentional eating.... I think I am getting better at this.

I used to always worry over what I ate so didn't enjoy the food I did get.... like at feast times such as Thanksgiving and Christmas! And I didn't eat that healthy in non-feast times. So the lines blurred.

I am so much happier with how this Christmas went. I enjoyed my Christmas cookies.. (we baked over 12 dozen and gave most away)-- but I kept it under control. I ate light on Christmas Eve, then on Christmas my dh roasted a wonderful leg of lamb and the boys and I made some new side dishes we had never had before.

I ate and ate and loved every bite!

The yesterday, I drank lots of water, worked out and craved healthy food and ate light.

The light eating on non-feast days makes the feasts that much more awesome.

I kept thinking of what St. Teresa of Avilla is quoted as saying, when asked why she ate a feast of pheasants with such gusto.

"When you pray, pray. When you pheasant, PHEASANT!"

No wonder she is my patron saint... lol

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

I gave myself a workout treat!

Today is Boxing day, the day after Christmas, the feast of St Stephen. We had a fabulous Christmas day, two Masses, lots of visitors, food, family, fun...Probably too much food. :-)

So today was clean up time. And then, while dh went for his jog and the kids were busy with playing or reading or using Christmas presents, I decided to give myself a workout treat.

I did the whole 90 minute Ultimate Taebo workout.

I usually don't find tome for a 90 minute workout. 60 minutes is my workout time, a bit less if I'm really strapped for time. But I have wanted to do this whole workout - bought it a few months ago and usually do only 60 minutes of it. Did 70 minutes once.

Except for today. I did the whole 90 minutes - it was COOL!

My post Christmas treat to myself ( and a good way to work off some of that extra food! lol!).

Merry Christmas to all my fitness friends!

On the media and women's body image......

Read this.

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."

Superfoods and Not so super foods.. :)

Here are some lists from a couple of articles I just read... The first talks about super foods.. those that give you a lot of health-bang for the buck! The second lists some things that snackers (like me) fall for. I couldn't believe how many calories in a chip or a spoon of cookie dough! EEEK! The article reminded me of N's 'intentional eating'....


Superfoods

The latest buzz in the nutrition field is the term "superfoods" or "functional foods". These terms refer to wholesome foods that provide a high level of nutrients in each serving, particularly antioxidant vitamins, healthy fats, and/or phytochemicals that help fight disease. There are no strict guidelines yet as to what qualifies as a "superfood". However, for an idea of some food items that health experts have regarded as "superfoods", check out the following list:
Blueberries
Broccoli
Cinnamon
Citrus Fruits
Eggs (from free range chickens)
Flax Seed
Green Leafy Vegetables (chard, kale, etc.)
Green Tea
Olive Oil
Orange Vegetables
Pomegranates
Salmon
Sea Vegetables
Soy Products (tofu, etc.)
Tomatoes (especially cooked)
Whole Grains
YogurtIn light of the fact that some foods are indeed healthier than others, I suppose the term "superfoods" or "functional foods" is fitting and appropriate. Filling your diet with nutrient dense foods such as these can be beneficial and health-promoting, so indulge!


Attention, You Nibblers
Article by Maia Appleby

MyFoodDiary.com Contributor

I often hear people say that, although they watch what they eat for breakfast, lunch and dinner, they just can't seem to lose any weight. Following this statement, many of them add that they nibble on the things they miss eating, figuring that just one bite won't make any difference. When you look at the big picture, one bite probably won't, if we're really talking about one bite.Chronic nibblers, on the other hand, eat a lot more than they realize, and are often in denial about it. They consume excess calories several times each day without even realizing it, assuming that tiny amounts of this and that don't count. They do count, though. If you're nodding your head with a guilty grin on your face, you've taken the first step toward recovery.Here are a few examples of what you're consuming when you sample some of the most tempting items you encounter throughout the day, and the number of calories they contain. Keep in mind that most of these are high in fat and sparse in nutrients:
One fried chicken wing: 200
One teaspoon of cookie dough: 170
One fried spring roll: 104
Mayo on your sandwich: 100
One square of cheese: 100
One tablespoon of either peanuts or peanut butter: 90
One cocktail meatball: 85
One pig in a blanket: 85
One spoonful of icing: 80
One lollipop: 50
One crab puff: 42
Five M&M's: 40
One potato chip with onion dip: 40
One potato chip plain: 32 How can this be remedied? Simply by recognizing it. Be mindful of every bite you eat, no matter how insignificant it seems. Keep a food diary. You'll be surprised at how these little tidbits add up.

Being Intentional

So I am GREAT about posting when I am doing WELL, eating right, exercising regularly, etc. But I am TERRIBLE about posting when I have fallen off the wagon (I'm bad about that with WW too--I just like going when I know for CERTAIN that I have lost weight-it's the type A/control freak part of me...So I am posting, just to break myself of that bad habit!)

I decided that WW was too much for me to deal with right now, and I am just doing "phase 1" of the Best Life Diet (the extent of which is:

(1) no alcohol (not too hard, I don't drink more than 1 glass a month!);
(2) lots of water (again, easy!);
(3) increase exercise (I decided to increase it to 3x per week, which is not too hard, but I have been a bigtime exercise slacker of late, so I set myself a pretty low goal! Just getting back on it!);
(3) 3 meals a day plus at least one snack (not that hard, but I am trying to make everything intentional, not just grabbing something when the kids are eating, or giving in to the urge for junk food during the kids' naps); and
(4) stop eating 2 hours before bedtime (turns out that this is the lynchpin of my dieting woes!)

So I've been doing really well so far. Having some guidelines is forcing me to be very intentional about what I eat/how I prioritize exercise. But since the guidelines aren't an "all or nothing"/hardcore diet-y kind of thing, I've been feeling a lot more mellow, which makes me think that this can be a longterm thing.

A last point--you are all very inspirational. Thank you for letting me be part of this blog!

Niamh

Some thoughts from Billy Blanks

Doing my Taebo today, I was struck by some of Billy's comments. They reached my heart...

"Have you got the gusto? Use your mind and your will ."

" Where I am today, is where my mind put me. Where I'll be tomorrow, is where my mind'll put me."

"Be Strong.
Get Fit.
Have Fun.
Then don't worry about the last one, it will happen - Lose Weight."

"Walk by Faith, not by Sight."

How was Thanksgiving?

Here was the menu: Turkey, ham, brisket, cornbread stuffing, white bread stuffing, rice, corn pudding, rolls, macaroni and cheese, green beans with ham, collard greens with ham, sweet potatoes (no marshmellows), cranberry sauce, gravy, juice, coke, sweet tea.

I had 2 slices of turkey with cranberry sauce, cornbread stuffing, both green veg x2, sweet potatoes, and water. It was a triumph of self control!

Bill's uncle is a minister so there were desserts from his congregation on every free surface and under the tables. I had one piece of pineapple coconut cake. It was yummy, and I felt great at the end. Whew! When we got back home, I did some yoga and went for a swim, and I haven't gained any weight. :) Now to survive Christmas....

Thanksgiving plan of attack

My trip to the midwife yesterday went well, except when she asked, "Do you always gain a lot of weight when you're pregnant?" Uuhhhhhh...yeah. So, she just gave a gentle caution about eating during the holidays. I have to start keeping a food journal to check for hypoglycemia so I thought I would prep for Thanksgiving with the age old Weight Watchers trick of preplanning your plate. I'm not cooking so I need to think out what might be there, check the calories and fat of different dishes, and figure out reasonable portions of the foods I want to eat. I remember the first Thanksgiving I did this and how great I felt afterward. It was the first year I didn't feel sick!

And Leonie, I had a friend from England who once told me that they celebrate Thanksgiving on July 4. ;) If it's not an international secret, maybe you could share the menu, LOL.

Guess What's Coming for Dinner?

Wow the squash came out BIG!! lol

We are joining my family at my parents' for Thanksgiving. My mom orders this fantastic smoked turkey. She is making mashed potatos, gravy and rolls. Sil is brining the famous brocolli cheese/cream of mushroom soup cassarole the boys never get at home.

I am to bring the cranberry sauce, pies and a vegatable dish... and I am making something healthy! I have been on a big butternut squash kick lately (you won't believe the vitamin A!) and found this recipe. I will let you know how it comes out...



VAL'S BAKED BUTTERNUT SQUASH WITH
APPLES

1 1/2 lbs. butternut squash
1/4 c. melted butter
1 tbsp. flour
4 apples
1/2 c. brown sugar
1/2 tsp. mace

Cut squash in 1/2 inch slices and peel. Peel and core apples and slice as for pie. Arrange squash in ungreased baking dish. Top with apples. Then add the brown sugar, flour, and mace which you have mixed together and the melted butter on top. Cover bake 1 hour at 350 degrees. This recipes fills a 2 quart casserole dish. Serves 8.

Woo hoo!

Wore a black skirt to work yesterday - nothing new.

But this skirt used to be a nice , straight, black, pencil line, close fitting skirt.

It still is close fitting ~ but less so - its kinda loose around the waist.

Woo hoo!

Nice tip!

I am enjoying exploring www.fitnessmagazine.com

Here is a tip I liked!

"You don't have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you'll exercise regularly and eat well. Know that you'll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn't an all-or-nothing proposition, you're more likely to stick with it for life."
--Maureen Wilson, owner/personal trainer/instructor, Sweat Co. Studios, Vancouver, B.C.

I'm in Love! And I'm a believer!

Yes, those are the words of a Monkees song.

But today they describe my love affair.

Yep, I'm having a love fest.

With my workouts ~ Taebo and Turbo Jam.

I managed to buy a few older Taebo Advanced Live workouts, secondhand. They are OOP now.
I did Taebo AL 10 yesterday - love, love, love! The 60 minutes are a hard workout, tough kickboxing and cardio, some butt work ( ouch!!), abs ( standing and floorwork) , pushups and upper body work.

The music is phenomenal - try doing killer butt work while singing along to Robert Palmer's "Simply Irresistable". I'm gonna look irresistable after these workouts ~ not! But I can dream along and sing along while having fun and working out hard. :-)

I am reminded of the words of the Divinyl's song ~ "There's a fine line between pleasure and pain." No, the Divinyls are not singing about workouts! But the song describes how I feel about killer workouts - they hurt, it hurts to walk upstairs and sit today but, boy, the workouts are fun to do, I get a great sense of achievement and I love that soreness. I love finishing a workout, dripping with sweat. Pleasure and pain...

And I love cool music in workouts. Very motivating - just when you think you can't continue, a fun song is played - and who can stop during that song ?

Which is why I am in love with the Taebo Live workouts.

And with today's workout - Turbo Jam Cardio Party 3. A party for sure, and cardio and standing ab and back work. 50 minutes of dance and kickbox, with a fast paced anaerobic drill ( the Turbo) in the middle. I like to skip back and do double Turbos. I sing along to this and "throw my hands up in the air" - "party, party people - whose house? My house?" So go the lyrics. lol!

Sorry to bore you all ~ but, if you can't share your love affairs with friends, who can you share with? At least this love affair is both moral and legal......

A very inspiring thread...

..at the Firm YaYas site ( a fitness site that I visit).

Read these stories of women in their 50s, 60s, and 70s who workout.

I wanna be like that, when I get to those ages. :-)

Quick check in :)

I love Leonie's quote, and Cindy the story about your playlist was priceless! LOL I had a couple of crazy busy weeks...last week was a "planned unschooling" week so the weekend before my workout time was eaten up by planning. This past weekend I was wiped (but the week was GREAT) so again no workout (but I did get my eyebrows waxed--LOL--and they look awful!).

Funny thing, though, is that Bill hasn't exercised in 2 weeks either which has never happened since I've known him. I think he even went on the treadmill when he was still half blind after his LASIK surgery! Somehow his not working out made me feel like a real slug. So yesterday we agreed to get moving again. Today I got in 1/2 hour of prenatal yoga (fabulous!) and am planning one more week day workout before my Sat swim. :)

The value of exercise

I found this quote to be very encouraging - I love my workouts and believe that fitness is more important than a number on a scale ( most of the time!). How I feel is so much better after regular workouts...

I hope this encourages you also, to continue or to re-start your workout routines. :-)

"..exercise is so vitally important because of its mental, not physical, benefit. There are obviously tons of physical benefits, but the most important mental benefit is that exercise keeps your mind toned. When you work out, you are reminding yourself that health and fitness are strong values that you are choosing to live by. Because exercise is immediately rewarding, owing to the feel-good hormones that are stimulated, you receive a reward for doing something good for yourelf. According to bariatric expert D. J. Shah, during or after exercise or bodies secrete good hormones as well as glucagons. These all have beneficial effects on the body's metabolism. Additionally, the hormone level of cortisol goes down, which benefits the body for weight loss. Thus, exercise keeps you in the mindset of health." from "Joining the Thin Club" by Judith Lederman

YUM- Blueberry Banana Parfait

Check out the recipe
here. This is so good I can't believe it is healthy!!!

Rockin' Play List.. Wooo Hoo!

I decided to try a pure eliptical machine workout, something like this:
5 min warm up
5 min little faster
45 min steady 70% hr
5 min cool down

In the past I am HORRIBLE about staying with an eliptical or treadmill very long. Books on tape help me stay on, but oh, I get so bored.

My sons say they love listening to music on the treadmill, so I asked them to put together a playlist on the Ipod that would correspond.

They mostly have video game music on there, but there is a lot of great VG music! They know pretty much what I like, and we went through a few songs. I do like rock and roll, so they put some on, and also sprinkled in some Stephen Curtis Chapman songs (Dive, I Believe) that I love to do housework to.


(Stephen Curtis Chapman)




It was SO FUN! I got on the machine and hit Playlist 2 as Bryan told me to.. and got this really weird song- 20 seconds long called "Grabbed by the Goulies"--
Wierd!! But then it came on again and again and again.. GOTCHA- he got me in a practial joke and thought it hilarious when I later told him I listened to it 10 times before the joke dawned on me...


(Ghoulies Grabbing)








So I switched to Playlist 1 (the real one) and enjoyed the music perfectly timed to my workout plan. Also it was fun to see what he chose. Some songs reminded me of the boys, music I often hear wafting down the stairs. Other songs were ones from the VG Live concert we all went to.

And, the music was all so different- some very epic, and strongly beat-- I put the eliptical on high grade and high resistance and felt like I was climbing a mountain.. then a happy Sonic song would come on and I would put it on light and go really fast, like skipping on water.

And I burned a record number of calories. Tomorrow I plan another eliptical and hope one of my sons will give me a fresh play list.

Workouts

I've really been enjoying my old Taebo Advanced Live workouts - each are 60 minutes of cardio, kickboxing, some have floorwork, all have super sing along music. And I sing along ( sorry, family! lol!).

These are OOP and I only have a few but am always looking out for more, secondhand. I just love them!

But today, I decided on something different - did Turbo Jam Punch Kick Jam. About 50 minutes of kickbox and dance to old school music. Also fun! This particular workout includes a capoeria section and also muscle work with a resistance band. Stretches are all yoga and tai chi.

However, I didn't feel fully worked at the end - I enjoyed myself but felt I could "give some more". You know?

I dragged out a new workout DVD - Prevention's 3-2-1 Circuit Routine, with Chris Freytag. I did three of the circuits - each circuit is 6 minutes, with 3 minutes of cardio, 2 minutes of focused strength training and 1 minute of abs.

Loved the whole caboodle - both workouts put together. All of one, part of the other. Mix and match!

You can read a review of the Prevention workout here.

How are you all fitting in workouts? I know it can be challenging with a family and littlies, or while pregnant. :-) Maria, how is it going without the pool? How are you feeling Rachel? Anne? Others?

What We Eat...

Hi Leonie and all-

I really appreciate your comment on my goal entry about what you eat, your cal goals, etc. I thought maybe a new entry would be a good place to discuss more...

I am curious about what you all eat. Leonie, you mentioned you eat fruits, vegs, whole grains and some meat and dairy but are mostly vegetarian. I wonder if you could share where you get your protein? The only soy I like is my coffee creamer and one brand of patties I make a burger from. :0

I find that protein is important for me, as it helps me rebuild when I strength train and also it satisfies me. It tastes good and helps me not be hungry soon, as carbs can.

Right now what I do is buy a big value pack of boneless chicken breats each weekend and bake them, then cut into sandwich slices and the guys make sandwiches during the week and I eat a few ounnces as meals or with snacks.

I like it, but also like the idea of being more veg... what sources of protien do you like?

Also, I know what you mean about hunger... it is good and if my mind is right I know that it is making me lean and that I will satify it soon and don't HAVE to binge. I think when I tried to "diet" I would feel so deprived that when I got a shot at it I would binge like I was never going to be able to eat again. When we give ourselves permission to eat good and healthy food with a treat now and again, then it stops the dysfucntional binging from happening so much..

What else does everyone like to eat that is healthy and satisying?

some of my favorites are:

South Beach Diet Bar (chocolate) for breakfast with coffee
Yoplait light vanilla yogurts
Salad (with Ken's light rance and plain yogurt as dressing)
Tomatoes (I splurge and get the 'vine ripe')
Small red potatos (baked in oven, not mircowave.. cruchy skin that way!)
Silk Soy creamer in coffee (tastes like half and half)
Whole wheat bagels with chicken salad (made with canola mayo and yogurt, etc)

Any favorites in your diets? Any and everyone?? :)

Another good book...

...on healthy eating, on body image, on emotional eating, on the mind stuff.

I wrote about "Joining the Thin Club" on my blog.

Anyone else have favourite fitness books? Or am I the only fitness/health/diet book junkie? lol!

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

Sugar Sense

While surfing the 'net I found this very sensible article on sugar. It busted some myths for me.. overconsuption of sugar does NOT cause diabetes (but it can aggrivate it once you have it), sugar is NOT linked to hyperactivity in children and it is NOT our enemy, but we need to keep it in moderation to make room for better foods.

I think, too, it can be addictive.. so once one begins to eat it, one wants more! (Just speaking for 'one' here.. lol)

Sugar
Sugar is a simple carbohydrate. There are two types of sugars - monosaccharides, which include glucose, fructose and galactose, are made of one sugar molecule, and disaccharides are made of two sugar molecules linked together. Disaccharides are formed when monosaccharides combine - for example, when glucose and fructose are combined, they form sucrose, also known as table sugar. Other disaccharides include maltose, dextrose and lactose. When many sugar molecules are linked together, they form a complex carbohydrate, also known as a starch.
Other Nutrients:
Carbohydrates
Fat
Protein
Sugar
Sugar provides the sweet flavor to foods to which it has been added, and it may also act as a preservative and flavor enhancer. Sugar is used in a variety of foods, including cookies, cakes, pickles, ice cream, alcohol and jams and jellies. Types of sugar include raw sugar, brown sugar, honey, molasses, maple sugar and corn syrup.
Sugar, which provides 16 calories per teaspoon, provides no vitamins and minerals, so it's a good idea to use it in moderation. Overconsumption of sugar, like other carbohydrates, has been linked to the development of cavities. However, sugar consumption has not been linked to hyperactivity in children. A high intake of sugar does not cause diabetes, but if a person is diagnosed with diabetes the amount of simple sugar eaten daily often needs to be reduced.
Top
Artificial SweetenersTwo types of sweeteners—sugar alcohols and no-calorie sweeteners—are used to replace sugars in foods. It's not necessary to use artificial sweeteners to eat less sugar because foods taste just fine made with less sugar. Still, artificially sweetened beverages, yogurt and desserts are a popular alternative to sugary treats.
No-calorie sweeteners currently used in foods include saccharin, aspartame and acesulfame-K. Saccharin is about 300 times sweeter than table sugar (sucrose). It's used in several brands of table-top sweeteners, in canned foods and in low-calorie soft drinks.
Aspartame is 160 to 220 times sweeter than table sugar. Aspartame loses flavor in foods when heated. Although aspartame contains 4 calories per gram, the amount used is minute, so aspartame generally adds less than 1 calorie to a product per serving. Products that may contain aspartame include low-calorie beverages, sugar-free gelatins, yogurt, puddings, frozen desserts and cereals, as well as table-top sweeteners. Table-top sweeteners may contain an ingredient used as a filler that provides some calories. People with the condition phenylketonuria should not consume aspartame because their bodies are unable to metabolize it.
Acesulfame-K is 200 times sweeter than sugar. This newest of artificial sweeteners is being used in dry mixes for beverages, gelatin desserts, and puddings.

Curently reading....

Secrets of a Former Fat Girl.

The title of a new book that I am reading.

Very helpful, if you have food and body issues to work through. As I do.

I wrote about the book on my blog ( click on the title above for the link...).

The "soup" diet

Yes, ladies, I am still around. We have been playing Motel 6 for a few weeks and then I was sick and now I am coming back to life. Not the "best life" yet, but trying. :)
Before things got crazy, I was doing the awesome Pilates 10 minute workouts Leonie mentioned to me many moons ago when I first joined up here. They were fun and efficient. I would do ab's and flexibility each day. Well, until we were inundated with guests and family and more guests. I am hoping to get back into them next week. And on the treadmill, too.
Meanwhile, I have been cooking up major batches of soup since the beautiful fall weather is upon us. So, since the kiddos aren't that thrilled about soup, and dh can only eat the same thing once or twice a week, I will be eating pea soup, chicken vegetable soup and tomato soup for the next 2 weeks at least :)
I'll let you know how it affects my waistline :)
Off to bed,
Anne

Prenatal Yoga

I love this yoga DVD and finally pulled it out again yesterday. I only got through the warmup before small people woke up and started fighting for space on my mat, but that was fine with me as the squats were already making me huff and puff! The beauty of this workout is that it is designed to be used all through your pregnancy. There are 3 women doing the workout together, each one in a different trimester and adapting the poses appropriately. My kids love to say, "Are you the red or the blue lady, Mommy?"

Shiva Rea also has a workout for after delivery, but I do not care for it as much. For as much as I do yoga, I could probably stick with the first trimester workout from this DVD and be just as happy.

I also made it to the pool on Sunday and did a half hour of freestyle with 2 sidestroke laps (one lap on each side) thrown in for a change of pace. All I can say is...OUCH! If you are looking to whittle your waist, sidestroke is the stroke for you.

Feeling Fat.

I just posted some thoughts on my blog. I'm going through a "feeling fat" stage. I'm trying to fight these feelings, I'm trying not to pass self image problems onto my children. And I needed to write out my thoughts, to help me deal with them

Anyone else suffer these "fat feelings"? How do you overcome them?

Video-Susan Powter

I found this old 1993 video at my library and did it this morning- liked it more than I thought I would! I liked Susan Powter's personality and she had 'real' people of all shapes and sizes working out with her.

I think it is so cool she lost 163 pounds. Says she started at 260... wow, what an achievement!

I particularly thought that the upper body was challenging. She said you needed a bench but I did those exercises on the mat just fine. You also need handweights.

Good workout.. my biceps and triceps are tingling as I type this~ :)

She also went slow enough that you could really use the weight and not momentum. I have the trouble in some videos and classes, that they go too fast and I end up swinging the weights and not getting the best workout.

The first review on the Amazon website could have been written by me! I agree totally.. I used weights on the lower body and did lunges instead of some of the hamstring exercises to challenge myself more. I also upped the weights on the upper body. I like when workouts do 3 reps of each muscle, that is when I begin to really feel it, and she did that. Great review on the site below if you want more info...

click here for Amazon link

Skipping!

Today I went for an execise walk and had trouble getting my heartrate up very high.. so I remembered reading how good skipping is for you.

So I skipped! I told myself I didn't care how silly I looked. I kept thinking of the Monty Python skit on the Institue of Silly Walks.. lol

Boy, it got my heartrate up! So I would skip about 30 seconds, then walk, then a bit of a jog, then I did this thing where I stepped up on the curb with one foot, and the gutter with another, and it really got my rear and thigh muscles.

Then I stopped at the park pavillion and stepped up and back down on the benches which were high. Boy, my hr went up! Then I lunge walked through the parking lot. That is tough.

I know I looked silly, but got a great workout. Then at the end it rained lightly and my neighbors came out to their car. He asked if I planned to get wet...

No, I said, but it sure felt good.

Try skipping.. you can't help but feel lighthearted! :)

Back in the Swim

It's been in the high 80s (31C) this week! Thirty minutes in the pool today provided a great mental health break. I had forgotten about the lap pool since the outdoor pools closed on Labor Day, but this week I realized that I CAN find 1 hour to swim on Sats and Suns. :)

Positive thought for the day: Perhaps in non-American countries there is no stupid rule about closing pools based on a holiday but rather based on the weather!

The Firm Body Sculpt

I tried a video for some strength training and really liked it! It only took 45 min but I am really sore today.

They suggest you use their 'fanny lifter' which is a two part stool, but I just used my step stool. There are some good reviews of this on the Amazon link below. I didn't think it was doing much, but I was tired and like I said.. sore today!

Our library had it--- worth checking out!

I am going to see if they have a good one for abs...


Body Sculpt

Tennis

Hi all-

Thought I would check in and let you know how much my neighbor and I are enjoying tennis. It is one of those things that just kind of happened. She lives right across the street (and is a new homeschooler, too) -- and we found out we both wanted to play more so tried it and were the same level.

So, we are playing 3-4 times a week now. It works out well as she has two little boys (3 and 5) and is in that stage where she really enjoys time away - some Mother Culture time) and her dh is all for it. He happily stays with the boys in the evening. I remember how precious that time is when you kids are little. And since we are so close to each other we can make last minute plans or cancel last minute if our family needs us.

We feel we are progressing, too, and had a couple of lessons. She plans to join a local team next January and I might, too, depending on my schedule.

Just wanted to check in. Am enjoying your posts.

Cindy

Eat Mindfully All Day Long

This is the title of a chapter in the book "Eat, Drink and Weigh Less".

Now, I have come to realize that learning to eat mindfully is something I have worked on in the past, am still working on, and will probably always need to work on. It's a life long journey for me. I am never there but always learning and living.

So, reading this chapter should prove helpful. And I wanted to share a quote ~

"It comes down to two basic ideas: pace and mindfulness. Pace means deliberately eating enough at regular intervals so that you have the fuel you need to function well and keep your blood sugar at a relatively consistent level. Mindfulness means paying attention to your food choices - and savouring every bite, instead of nibbling, inhaling your food without chewing enough, or just plain eating without thought. What we want you to avoid is 'mindless sleep-eating'."

Very true.

Progress Report

Well, I've improved a little with my eating habits. I now eat chocolate yogurt as a treat instead of eating a chocolate bar! I'm also combating sloth so I have gone running once--with the kids--and have forced myself to do a little more housework (as I am now actually cleaning some things). My weight hasn't increased yet. My biggest challenge has been keeping to portion control and not feeding my mouth when my stomach is full. Unfortunately, indiscretion in this area makes me nauseated for hours, so you'd think I'd be more motivated to eat appropriately. I'm still striving to find a balance between what I need and what I want. What's everyone else up to?

Today's Food for Thought

I've been reading Happy Are You Poor by Thomas Dubay lately, and this (quoted from John Kenneth Galbraith's The Affluent Society) keeps jumping out at me.

"[W]hat is called a high standard of living consists, in considerable measure, in arrangements for avoiding muscular energy, for increasing sensual pleasure and enhancing caloric intake above any conceivable nutritional requirement."

Now I have to admit that even pregnant I do try to avoid exercise or difficult work that I could do, I eat more than I should or things that are not good for me, and generally subscribe to the idea that, as a pregnant lady, I should "treat" myself to good things whenever I feel like it.

And so I've been thinking again and again about balance, especially in the realm of food. One thing that Dubay mentions is how often we feed our mouths instead of our bodies, eating either more than we need or things that are not healthful for us. Thinking over my cravings...chocolate, pumpkin spice lattes, ice cream, 3rd helpings...I realize that I'm getting out of balance again.

So this week I've decided to work on my self control. Instead of giving in to cravings, I'm going to resist temptation to constantly buy myself treats, and instead treat my body and the new baby better.

My goals are to then--for once!--have a healthy weight gain across my pregnancy (so far only about 5 pounds at 3 months) and come out of this pregnancy with a new stronger muscle on my self control bone. :)

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..

Joyce Vedral

Today was a weight training day - and I have had little time, with Thomas being in the hospital for his surgery.

So, the kids put on groovy music, I grabbed weights and dug out an old book -
Definition by Joyce Vedral. I did the 30 minute total body workout - and had fun!

Vedral's books are very good at explaining weight training and they sure have some effective routines - I did a Joyce only rotation for nearly three months, about four years ago, and while I didn't lose weight I *did* drop a dress size!

The workouts require little equipment ( there are modifications for those who only have one set of dumb bells or who can only afford one set), they require little space and time and are easy to follow! With suggestions for beginners and advanced.

I've found several of Vedral's books at libraries, too.

More Variety here, too....

Well, I guess more variety is what I am up to, too.

I find I love something for a while, but then need a change to refresh things. My neighbor and I have started playing tennis when we found we were about the same level and that has been fun. We even took a couple of lessons as she wants to play league, so we have learned a lot, especially me who never got beyond the goal of just hitting it back over the net. :)

I have also done some step instead of spinning, but I find a little step goes a long way... some of the classes insist you know these complicated (for me) moves and I jsut can't/won't do them as I sprained my foot trying to keep up on a step a few years back!

I have been doing Pilates at a group class. Man, it is hard. You barely move, but it feels like.. well, like when you are on teh floor with your little kids and they sit on you and then you have to reach to grab something on a coffee table. Akward, weird muscles used... but I think that is the theory.. use those 'core' muscles we never use.

I also have taken over the lawn mowing- my boys were glad to give it up and I gave them all the inside chores I could as a swap. I burn lots of calories doing that once a week and feel pleased as punch when I see the good job I did. :)

Rachel, how are you feeling?

Leonie- glad your flu is almost gone.

Nimah- I look forward to hearing what videos you like. One I loved which is good for beginners (and she has a wonderful, sweet personality) is the Leslie Sammons walking videos (you do them at home)

Cindy

I lost ( almost) Two Kilograms!

I Lost 2 kg! Well , nearly 2 kg - about 4 lbs. Very excited as my health conditions mean I am a slow loser.

Perhaps it is because I've been eating healthier - less processed food, more nuts and legumes.

Or maybe it was adding in some long, tough Taebo workouts again.

Or the combo of the above?

Who knows? But it sure makes my BMI a bit lower!!

Back to More Variety in Workouts!

My flu has finally gone, only a lingering cough gives a hint that I was sick. So, the last few days I have been able to add cardio back into my workouts.

While I had the flu, I did weights - specifically, the Cindy Crawford workouts. They are fun and effective but don't leave a sick exerciser gasping for breath!

The last few days, I've done Taebo - Bootcamp 2, Bootcamp Cardio Liev, Billy's Favourite Moves, Taebo Blaster Ball workout.

Feels good to add in more variety. To be well! lol!

I also picked up a neat book - Walk Off Weight. I am not going to do walking for my cardio, I like more intensity than that. But I do like the crosstraining tips, the nutrition ideas, the 8 week food and activity journal. So, I'm off to do this 8 week plan for fitness, starting on Monday.

I also found my copy of The Best Life Diet by Bob Green. Thanks Anne for reminding me of this book! I think I'll pick it up where I left it off last tme.

Finally, I found an interesting book on, yes, weight loss but also on nutrition and fitness for the whole family. Eat, Drink and Weigh Less by Mollie Katzen ( the Moosewood Cookbook) and Walter Willet ( the Harvard Health Project). Many good ideas, supported by research.

All these books focus on a way of eating and working out for life, not on a more short term diet or workout plan. This has been the way I've lost ( 30kg) 66lbs , over the last five years, after a serious bout of medical/health problems and depression - both of which caused weight gain. Once I and doctors managed these, I had to set out to lose the weight that had been gained - hard for me, as I had always enjoyed working out and had to start again at the beginning. But I'm almost there! lol!

Reading on health, fitness and nutrition always motivates me!

Hi Jennifer..

I have added you as a contributor.. let me know if you have any problems getting on board!

BMI News

Thanks to Leonie for bringing up BMI as a health measure.. I am happy to report that as of now I am back into the "normal" range and out of the "overweight" range.

Woo Hoo!

Now just to keep it up and then maintain this...

Tired.....

Just checking in:
It has been a whirlwind summer. I am so, so tired. I hope to rest up and eat right over the next week or so and get back into some exercise. I also hope to bring out the Best Life book and join the website for ideas. And I hope that brings a little of my energy back--because I am just so depleted! I just need a little time and with school starting next week.....whew!!
So, know you all have been in my thoughts and I am proud of the goals you have met :)
Leonie, I hope you feel better soon! Cindy, I enjoyed your photo there as the first post when I came to visit here. It inspired me!!
Off to get some work done. Keep up the good work ladies!
Anne
PS-I did need to share that my dd, who is 4, is my new coach. She MADE me run down our street and home the other day when we took the pup for her walk. It has been a long time since I have run that far. The next day, she MADE me play soccer with her. She is determined I will get into shape. For that I am thankful and hoping I can keep this up...I really am tired :)

Here's a new post - an update!

I've been unwell this last week - turns out I was getting the flu. I now have it! :-(

Haven't felt like cardio, probably cos of the flu, so have kept up just my weight workouts this week. Been doing the two Cindy Crawford workouts - Shape Your Body and The Next Challenge, simply because they have a little bit of cardio, lots of weight work, high reps/low weight, great scenery and cool music.

Trying to be more strict with food and reach a personal goal by Christmas.

Potion control is key for me. And weekly weigh ins....

How is everyone ? Rachel , how are you feeling?

Ok we need a new post!

Need to get my picture off!

How are all of you?

lol
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