Category Archives: exercise

Things that Keep a Healthy Lifestyle Motivated

I have gone through so many ups and downs when it comes to staying fit, and active, never give upand living a healthy lifestyle. There are many methods that I have tried to see if they would help me on my journey. Some have assisted slightly. Some have been complete flops. There are some methods that promise much and have delivered nothing. Finally, though, there are a few things I have found which have helped me stay on track, and given me motivation to keep going! These are the things I want to share with you.

gold star1-stars:gold star

as silly as it sounds, I give myself stars for doing well each day I accomplish my goals. I pick out a calendar that I like, and purchase star stickers, and just the thought of my week not looking complete keeps me going to the gym on gym days, and eating well throughout the week.

2- Keeping Junk food out of the house:

junk foodYou cant eat junk food if you don’t have access to it, right? This has become more difficult since I now share a residence with my brother, but keeping only healthy options available has greatly helped in cutting out the bad snacking.

3-Keeping a dream journal

By journaling just a little bit about progress, measurements, and end goals (especially the why portion of theimagine end goals) I am able to stay motivated to keep going, even on the weeks where I don’t see much progress.

4- Measuring weekly

Every once in a while, there is a week where numbers on the scale don’t change. In fact, they may even go up a little. On these weeks it is especially important to measure myself. I always see at least some progress when I check my measurements against those of the week before.

Here is a chart that I use to help me remember all the points to measure weekly:

measure

Vegetable-Juices-for-Losing-Weight25- keeping a rainbow in my fridge

I like healthy food. I actually enjoy most fruits and veggies, and I prefer whole grain in most situations. Often my problem lies with not taking the time or budgeting the money to actually go get my healthy foods to keep around the house.

New Experiments

Hello all! I hope you are all doing well on this lovely (slightly drizzly here) day!

I was reading my about, thanks to my blogging101 course and realized I had not updated it in YEARS! Many of the things stated were no longer relavant. I also realized how very little is even true of how I feel inside now.

Throughout the last several years I have been working on myself physically. I have not lost as large a chunk of weight as I had hoped, but I am slowly and steadily on the decline due to, in large part, the fact that I have begun to live a healthy life: not just go on a diet.

Although adjustments to my diet have been a big part of my overall change, the fact that I added exercise in to my life on a regular basis is part of the biggest change in me. I may not have reached my healthy weight yet, but I have some so far in fitness. I have walk/run two 5K races, and plan to do more. I got tired walking at 2.5 mph when I first got on a treadmill back in 2010, and now, in 2015, I have reached the point where 4.5 is my normal walking speed and 6.5 is comfortable jogging. I can run at 8.0 for a minute straight, and 11.0 for 30 seconds. I can hike, bike, rock climb, kayak: do anything I want to do and fitness level is not generally an issue now.

Because of fitness and me working on myself with God, my confidence in my body has increased as well. I live life now. I sing on the worship team at church, dance whenever the mood strikes: even in the grocery store (yes: I’m that person.) I allow myself to be me now, regardless of shape and size, and I know that I am on the journey to even more body health as I go forward.

Vegetable-Juices-for-Losing-Weight2

The new experiments I was talking about is juicing. I have recently started juicing as a form of nutrient income, and I LOVE IT! I feel energized and love the juices themselves. I am constantly making up new recipes and will share them with you as I have the opportunity .

Newly Inspired

I have been struggling so much for a while now. The ups and downs of life have made it very difficult to eat correctly, and discouragement from being out of work and out of money off and on for the last year and a half has just demolished my resolve. I have eaten anything that I could get my hands on, since at times there would not have been enough without it, but I life is looking up now. God is blessing me with better job opportunities, and i will soon be able to focus my attention back to going to the gym.

I have been juicing a bit and have gone back down ten of the pounds I had allowed myself to re-gain, but I really want to get back to the gym, or to running, or biking, or some kind of exercise that will make me feel healthy and awesome: an over-comer again.

thanks to another blogger, I found another push of inspiration. You see, I hate being the fat girl at the gym. To be honest, it is the only place in my life that I actually FEEL fat. I typically only am reminded of my extra when I have to shop for new clothes, or it becomes inconvenient in some way. At the gym though, I am the one who feels out of place, or disgusting. Being fat seems to be easier than it used to be, but I have seen many people shrivel their noses in disgust when a bigger woman walks in to the room, and although I have not personally observed that attitude towards me, I am aware that I am in the same category.

I love myself, but not while I am at the gym. I am constantly reminded of my shortcomings. I love what I am trying to become at the gym. I love seeing myself reach goals and pass them. I love the discipline I feel, but I don’t look at the wall lined with mirrors, and feel that automatic pride. I have to remind myself when I look at that mirror lined wall that I am beautiful, and I am doing something important.

This is harder than I thought it would be to write. I am filled with emotion right now. Here I am, starting again. Thank you so much to the kind blogger at flintland.blogspot.com/ that wrote the following:

“Hey, Out of Shape Girl.
Yes, you. The one feigning to not see me when we cross paths on the running track. The one not even wearing sports gear, breathing heavy. You’re slow, you breathe hard and your efforts at moving forward make you cringe.

You cling shyly to the furthest corridor, sometimes making larger loops on the gravel ring by the track just so you’re not on it. You sweat so much that your hair is all wet. You rarely stay for more than 20 minutes at a time, and you look exhausted when you leave to go back home. You never talk to anyone. I’ve got something I’d like to say to you.

You are awesome.

If you’d look me in the eye only for an instant, you would notice the reverence and respect I have for you. The adventure you have started is tremendous; it leads to a better health, to renewed confidence and to a brand new kind of freedom. The gifts you will receive from running will far exceed the gigantic effort it takes you to show up here, to face your fears and to bravely set yourself in motion, in front of others.

You have already begun your transformation. You no longer accept this physical state of numbness and passivity. You have taken a difficult decision, but one that holds so much promise. Every hard breath you take is actually a tad easier than the one before, and every step is ever so slightly lighter. Each push forward leaves the former person you were in your wake, creating room for an improved version, one that is stronger, healthier and forward-looking, one who knows that anything is possible.

You’re a hero to me. And, if you’d take off the blaring headphones and put your head up for more than a second or two, you would notice that the other runners you cross, the ones that probably make you feel so inadequate, stare in awe at your determination. They, of all people, know best where you are coming from. They heard the resolutions of so many others, who vowed to pick up running and improve their health, “starting next week”. Yet, it is YOU who runs alongside, who digs from deep inside to find the strength to come here, and to come back again.

You are a runner, and no one can take that away from you. You are relentlessly moving forward. You are stronger than even you think, and you are about to be amazed by what you can do. One day, very soon, maybe tomorrow, you’ll step outside and marvel at your capabilities. You will not believe your own body, you will realize that you can do this. And a new horizon will open up for you. You are a true inspiration.

I bow to you.”

Please check out the blog to honor this kind individual. I hope this changes lives. I know it encouraged me.

Forward to Victory!!!

About this time last year, I set forth on an adventure, to teach myself how to lose weight, and do it. I wanted to be healthier, and able to enjoy life to a greater extent. I wanted to do a year end review (or year beginning review I guess) of my progress.

As far as weight goes, I have, so far lost 37 lbs. This is a total of a little over 3 lbs a month over the last year. This is less than I had planned, but any progress is good, and I have not, at any time this year, gained anything other than what is normal with fluctuations of the body.

For fitness, I am feeling so so much better. Last year, I could not jog at 4.5 mph for 30 seconds even once. Last summer, I ran a 5k with 4.5 as my average speed. I run for 30 seconds at 10, and it tires me, 1 minute at 8mph. and 3 minutes at 6, but these are not one time during a workout anymore either. These are now thrown in constantly. As soon as my heart calms below where I want it, I run again.

My asthma is nearly non existent. I notice it only once in a great while, usually when the air is bad quality at the same time as I am running.

Just a thought: I was carrying a box of 25lb cat litter upstairs, and realized I have lost 1 and 1 half times that amount almost exactly. “Man, I used to carry around this extra weight all of the time! No wonder I was low on energy!” I thought to myself.

Forward to Victory!!!

Starting the New Year Right

“If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.”  ~Elbert Hubbard

Did you know that 50 percent of us will not be following our new years resolutions three weeks from the beginning of the new year? Is this a reason to say that resolutions are silly, and should not be made? Not necessarily. Maybe what we need to focus on is how we make our resolutions.

We should be making decisions on a day to day basis about what we need to change in our lives, not just wait until the beginning of each year to make some drastic change. This last year, I lost 33 lbs, gone down 5 BMI points, and dropped 2 sizes. I also have infinitely more energy! I still have work to do, which I have resolved to continue this year.

How, then, do we make resolutions that we are going to keep? We need to make resolutions that are doable: not too far reaching. We also need to make a plan of action about how to accomplish our resolutions.

For instance, saying that we are ‘going to work out more’ doesn’t give us a firm goal. We can put it off more and more until halfway through the year, and then we realize that we failed, and give up. We could also say ‘I am going to go to the gym five days a week, every week’ but if we have not been going to the gym at all, that may be too far reaching. Maybe we should start out with something like ‘I am going to go to the gym at least three days a week, and do at least 20 minutes of cardio.’ The at least leaves room for growth. We can accomplish this goal. It pushes us, and we can bite off an amount that we can chew.

When we are making our resolution, we should also make a plan of action. If we plan to attend a gym, which one? when do we plan on going? Morning? Evening? Afternoon? How do we plan to do what we plan to do? By choosing a plan of action, we enable ourselves to follow through with the things we want to do by making them achievable, and following through.

What are your resolutions? How are you going to reach them?

May God Be with you and give you strength on your journey!

running from women’s health magazine

This week, I weighed myself. This month I have been doing terribly, and making bad food decisions. I gained back 2 lbs. I am resolved to change direction and again gain back my losing of pounds. I also hope to motivate myself and increase stamina and speed in my runs.

I found this article in Women’s health magazine, and am going to try it out. They suggest:
Week 1: Run 2 min, walk 3 min; repeat 6 times
Week 2: Run 3 min, walk 3 min; repeat 5 times
Week 3: Run 5 min, walk 2 min; repeat 4 times
Week 4: Run 7 min, walk 3 min; repeat 3 times
Week 5: Run 8 min, walk 2 min; repeat 3 times
Week 6: Run 9 min, walk 1 min; repeat 3 times
Week 7: Run 30 minutes

I am excited to start this new regimen. I will get up tomorrow at 5 and start my day with exercise and a healthy breakfast. Cant wait! Going to bed early tonight though…
Quote for today: “Failure isn’t falling down. It is remaining where you have fallen.”

loving the lake

I live near a lake in the North of Raleigh. You can kayak, bike, run, play tennis on the courts, basketball, volleyball, etc. This is really an apartment complex that encourages an active lifestyle. I love it here! The one challenge that I have had recently is what I feel is sweltering heat. I lived in Idaho a year ago, and find raleigh very hot and humid. It is hard for me to deal with this heat when I am exercising. Even if I get up in the morning before work to run, it is in the upper 70s, and the humidity is killing. I miss idaho weather! I will adjust to the heat out here, I am sure.

I went to the flea market out here today and walked around for a few hours. I bought some carved bone earrings, and a large conch shell. It kept my mind off of the heat as I walked around all afternoon.

Healthy eating is very healthy as well. exercise will get you only so far. I have seen, with myself, that if I spend a lot of time exercising, I desire healthier food, but there is also the excuse that comes up sometimes of “I exercised today, so I can eat this.” Do not get caught up in this excuse or any excuse for that matter. You are working hard! Learn to reward yourself in other ways.
Lastly, I have lost another pound this week!!! Honestly, I do not know how it happened. It should not have happened. I went out too much, but I am glad it did, and I will try harder next week. The heat cannot be an excuse for me.
I was reading Simple Living magazine and they had an idea for outdoor parties during the summer that I believe may come in handy. They said that using mini ice packs and putting them on areas such as your wrists can help keep your core temperature low. I found a couple small ice packs that can be strapped to the wrists, and I am going to see if they help keep me cooler while I am working out this week. (I know I can work out indoors, but I much prefer to run around the lake to using a treadmill.)

Hope for Haiti

This slideshow requires JavaScript.

A year ago, it was hard to walk at 2.5-3 mph continuously. Now, I have done 2 5k races, and am excited to find and sign up for a third! I finished my last race at 14.30 minutes per mile. A year ago, I was doing about 25 minutes per mile.  big improvement! I still have quite a way to go. I have about 85 lbs to lose as an approximation, and I can run for a little over a minute at a time.

I am proud of how far I have come. A year ago, I could not run for more than 15 seconds. now I am running for over a minute. I have figured out that I do better in competition, so I will sign up for as many races as I can find. So far, I have done Hope for Belize (a color run) and hope for Haiti (a regular 5k). I love them, and, although it has only been a month, I miss them. I cannot wait to find another and race!

I love the way that 5ks help people. You can make a difference, and get fit! Never underestimate yourself. You can do so much more than you ever thought you could! I have asthma, and have been able to push myself to half walk, half run two 5ks! Push yourself! You are able to do so much more than you believe!

July 14th

I woke up on thursday of this week feeling a bit like I had gained some weight. I was a bit down for several hours thinking that I felt puffy, and possibly a bit bloated. my chin was looking less defined, I thought, and my arms might be getting bigger. I finally reached home after work and decided to weigh myself. I was sure I would be a couple of pounds up from about two weeks ago when I last weighed, and I prepared myself for the bad news. Much to my suprise, when I looked down at the scale, I was a pound down! Imagine my joy! I was shocked, and became a bit upset at myself for beating myself up so much at the beginning of the day. I now have renewed faith that, even on my gross feeling days, I may not be looking as badly as I am feeling. Yaay!

day 37

I got a new scale. It is meant to measure your BMI and body water (although the body water part of it always shows an error) The one problem is that, since it is digital, it is more accurate than my cheapo scale that I got rid of, and I weighed in, although two pounds down, and it measured me as eight pounds up.  Discouraging, but it does not change the amount of weight that I have lost. Eight pounds in all now, and I am showing that I weigh the same as when I started, so I need to count up. According to this scale, I would have started at 243. eeeek! Now, I am at 235 according to the new, digital scale. Yay! Every step counts.

Went to the gym today and did abs and 40 minutes of cardio. A nutritionist/trainer at a gym I used to go to told me to start by doing 15-20 minutes of weights/strength training in order to burn off calories from carbs and then do cardio, and you will go straight in to more effective calorie torching.  I may be getting the specifics wrong, but I remember the times and the exercises, and carbs first… so yeah. lol.

took more than a month… slightly… but my first eight pounds is down.

‘In other news’- I have toned up, and slimmed down. I went to Ross and tj maxx today, and found that I am now fitting in to most large sized shirts. 😀 Yay!!!!!!! It has been a couple of years since I have fit into large shirts. I have been in extra large, which I have found are getting baggy lately. I was right. I did not know that eight pounds would make such a difference. Thank God! 🙂 I am making progress.

In all things give thanks, for this is the will of God in Christ Jesus for you.- 1 Thessalonians 5:18