I am hoping this blog inspires a desire in you to be at your physical potential. Losing weight in 2013, and setting up a lifestyle that allows us to keep it that way! I want this blog to allow me to motivate and to be motivated!

Wednesday, December 29, 2010

Motivational Video - Overcoming Adversity

Garden with some tulips and narcissusImage via Wikipedia
  2010 has come and gone;

I made it through this past year. I think largely because I used journaling, blogging, and my friends to support me. It has been difficult to say the least. I am in a better, stronger place than I was this time last year. I am hopeful for the future because I have decided to start actually looking at improving my life rather than just surviving it. I have also seen a big improvement in my attitude since starting a new gratitude journal - that is a wonderful thing to do if you do not already. The gratitude journal is for strictly positive experiences and thoughts. I have realized that it is overwhelming how many things I have to be grateful for.
A Wild Cherry (Prunus avium) in flower.Image via Wikipedia

I want to add one last statement that I am dwelling on as I set resolutions and goals for 2011: If a human being has done it - then most likely YOU can too!  (5k's, furniture refinishing, pay down debt, permanent weight loss, repair a marriage etc.)
Spring forest near Planina (Slovenia, 2008)Image via Wikipedia

We can do a lot more than we think we can!!!!!!
Get inspired and plan for your successful New Year!
1. make a list of your accomplishments from 2010
2. make a list of what you want to throw away from 2010
3. get clear on what you want to accomplish in 2011
4. set small goals to get you there
new year mexico city 2009Image via Wikipedia

Monday, December 27, 2010

mind/body/spirit: Potter's Christmas 2010

Christmas is for giving

And for showing that we care,
For honoring the Christ Child
With the loving gifts we share.
The wise men gave of riches;
The shepherds, faith and love.
Each gift, in its own measure,
Was smiled on from above.
Let every gift be treasured;
Not always size or price
Determines the extent of love
And willing sacrifice
Handsome gifts with festive trim
Bring smiles of sweet content,
But modest gifts of humble means
are ofttimes heaven sent.
Whether it be large or small,
Each gift will share in part
The message of true Christmas joy
If given from the heart!
(Written by Iris W. Bray)

Spirit:filled with gratitude

Jake, Leo, and Logan on Christmas morning!
I am so grateful for my sons. They are growing up and I know that this is how it has to be. Christmas is a great time to see them enjoy themselves and I soaked in all the family time I could get.
They loved their gifts and both expressed gratitude. I tried to look at the holidays as a time to create positive memories & I kept that in the back of my mind the whole time. I feel like all the overeating, overdoing presents, and family togetherness all added up to a very traditional and enjoyable Christmas. Giving of myself and doing so much cooking, decorating, and cleaning was all worth it when Logan came up the stairs on Christmas evening and sat down on the top step. I heard his voice quietly say "thanks Mom". I asked "for what"? He said "for everything".

Wednesday, December 22, 2010

Mind: We ARE what we DO!

Snowy sceneImage by David_Turner via Flickr
Patterns are the indicator of what we really think...   We are what we repeatedly do. True change for how others perceive us is based on changing what we do on a daily basis. Start with small changes. For example if you do not like the idea of being perceived as cranky or grouchy by your loved ones. Change one pattern. First become aware of a  pattern of behavior that might contribute to other's perceptions (i.e.pointing out a negative when a positive is brought up). Once you admit a negative behavior pattern then you can effectively attack that behavior. Change just that one reaction, and in time that "grouchy" perception of you will fade. Move on to the next individual behavior and work on changing it. Real change is a process that takes as long as building the original perceptions did. If you build gradually by altering one behavior at a time then you will more than likely reach your goal of transformation. By realizing (for example) that you do not have to go from being considered "lazy and/or unhelpful" by your family to a "relentlessly active hard-worker" all in one day -should relieve you from a defeated attitude.

1.Take a personal inventory of perceptions that other's have of you that you do not like.
2. Become aware of a behavior pattern that might fuel this unwanted perception of you.
3. Admit that it is a negative behavior that needs to be changed.
4. Consciously decide to have a different behavior when you would normally have indulged in your normal pattern.
5. Do not move on to changing another pattern until you have completely dealt with and eliminated the first one.
6. Complete personal change one behavior at a time.
Note: some people will never change their perceptions of you --- no matter what you do.
Also it matters more what behaviors that you view as negative for yourself than what other's think.
You have to want to change! The fact is if you perceive that the pattern is negative in other's mindsets than it is probably really bothering you, and needs to be addressed.

Tuesday, December 21, 2010

A Christmas Prayer by Robert Louis Stevenson

Loving Father, Help us remember the birth of Jesus,
that we may share in the song of the angels,
the gladness of the shepherds,
...and worship of the wise men.
Close the door of hate and open the door of love all over the world. Let kindness come with every gift and good desires with every greeting. Deliver us from evil by the blessing which Christ brings, and teach us to be merry with clear hearts.
May the Christmas morning make us happy to be thy children, and Christmas evening bring us to our beds with grateful thoughts, forgiving and forgiven, for Jesus' sake.

Sunday, December 19, 2010

Mind: WW points and new strategy/Body: 2 good recipes to try and work-out schedule/ Spirit: facing difficulties

 Well 2 solid weeks of not calculating any WW points and not journaling about what I have been eating has yielded a solid 5 pound weight gain. I took this pleasurable break to see if I could do as the French women do ( you know the book Why French Women Don't Get Fat). I wanted to eat what I wanted and fully enjoy it and try not to over-eat. Well apparently I want to eat more than I want to burn off- hehheehee. Plus I did enjoy some wine and beer in the past 2 weeks -  oooh and not that light beer or 65 calorie water/beer --- I had the real stuff - I am talking about rich full flavored Lager. I have to say that this is a mental learning comprehension of facts experiment that has taught me this: I need a routine and a tool for not over-eating: which happens to be  WW points and a regular exercise routine. I am gonna focus on my achievements and not get so bent out of shape when I don't follow everything to the letter. A lil splurge here and there is acceptable. Using my mind to construct a doable way of eating w/out driving my self crazy --
Here is my guide for weight loss:
Consume 4-5 points for breakfast
& a 2 point snack
then 4-5 point lunch
another 2 point snack
Then 8-10 point dinner

Simple and doable!
The healthier the food the better!

2 nutritional recipes to fuel  your body:
4 point breakfast:
Toast 2 pieces of whole wheat (50 cal. a slice) bread
scramble 3 egg whites
Melt a slice of red. fat cheese over the egg whites
smear on 1 tblsp. of light mayo

4 point dessert: 1/6 of pie is a serving
Reduced fat graham cracker crust
Mix in a bowl:
Free Cool whip (regular sized container)
1 block of 1/3 less fat cream cheese
1 teaspoon of lemon juice
1/4 cup of sugar
Poor into crust and chill in fridge for a couple hours

Now I want to share my work-out routine:

weightsImage via Wikipedia

-I start with bicep/tricep/ shoulder work with a 10 lb. weight in each hand (2 sets of 20)
then machines for inner/outer thigh, quadriceps, and then leg press
-I move to the cardio machines for 30 minutes on the Eliptical Machine and 15 more on the treadmill
-I follow this with abs and push-ups and a deep stretching session
- Doing this 2 times a week
 and Spin Class 2 times a week
plus keeping active in general is the goal!

Spiritual need for prayer-
I am successfully putting on an outer impression that all is well- but I am struggling with a personal betrayal in my life. I have been asking God what I am expected to do in light of this reality!?
Following Jesus as an example would lead me to the dark night that He was betrayed by Judas- He still called Judas "friend".
(Matthew 26: 46-56)
Jesus was faced that night with unanswered prayer, and betrayal but still had compassion.

I think with betrayal you can either;
cram it down in your insides and pretend it doesn't exist,
pretend that it is not really what it is (call it a horse when it is a donkey),
or truly see it in a different way- with compassion toward the sinner and their inability to stand firm against the powers of darkness- of Satan (wordly reasoning).

My ego is bruised but my eternal soul is in tact and I am fortunate to be the peacemaker this holiday season.

Image via Wikipedia

Tuesday, December 14, 2010

mind- gratitude/ body- exercising/ spirit- Jesus

My new journal is a great outlet - I have been really focusing on the positives and hoping to attract more positivity into my life! Gratitude is a very uplifting feeling!
January firstImage by Crystl via Flickr

Love this quote:

Let us be grateful to people who make us happy;
they are the charming gardeners who make our souls blossom.
-Marcel Proust

 I am also learning to change my perspective toward the difficulties that life brings and this poem sums it up beautifully:
Be Thankful For...

by Author Unknown
Be thankful that you don't already have everything you desire,
If you did, what would there be to look forward to?
Be thankful when you don't know something
For it gives you the opportunity to learn.
Be thankful for the difficult times.
During those times you grow.
Be thankful for your limitations
Because they give you opportunities for improvement.
Be thankful for each new challenge
Because it will build your strength and character.
Be thankful for your mistakes
They will teach you valuable lessons.
Be thankful when you're tired and weary
Because it means you've made a difference.
It is easy to be thankful for the good things.
A life of rich fulfillment comes to those who are
also thankful for the setbacks.

GRATITUDE can turn a negative into a positive.
Find a way to be thankful for your troubles
and they can become your blessings.

Exercising has been wonderful for my stress levels this past week- I did weights 2 X's and ran on the treadmill with the weight work-out. I also did Cycle (spin) class 2 x's last week as well. It makes all the difference in the energy and stress levels I experience. Plus making a reward of a nice hot bath afterwards is a great addition to my schedule.

Indoor Cycle Class at a Gym Category:Indoor Cy...Image via Wikipedia

Exercise: Exercise can help decrease feelings of anxiety and can give you a sense of well-being. It boosts the oxygen and blood flow to the brain helping it to relax regularly. It also enhances well-being through the release of endorphins, the brain's feel-good chemicals. Research shows that as little as 30 minutes of exercise three to five times a week can provide significant anxiety relief.
from: http://www.lifemojo.com/

In conclusion for this tour of my growth and well-being - let's get spiritual:
* Jesus really is the reason for the Season!  Unless you make a concerted effort to really think and pray about that then this season becomes a time of over-eating, selfishness, and materialism. I can feel some positive changes that come from studying the Word, more prayer time, and giving my time and gifts to others during the holidays. Christmas music is such an easy way to focus on Jesus- but you really have to let it overtake your thoughts and use your mind's eye to picture what the songs depict. Meditating on those images and the birth of the Messiah are great gifts that you can give yourself during the season.

Stained glass window depicting the birth of Je...Image via Wikipedia

Thanksgiving and GettingImage by wgbhmorningstories via Flickr

Saturday, December 11, 2010

Body/ Mind/ Spirit:Christmas Tree

I definitely started not to have a Christmas tree that was 6 foot and highly decorated due to the fact that I live with 3 males who couldn't care less. But then I thought well I enjoy the glow of a Christmas tree and it is fun to come up with a theme to decorate the tree. It is also a creative outlet for me by deciding artistically where each ornament should go and what kind of materials to use (ribbons etc.) This year I changed the look  by adding green ornaments and a gold ribbon- Looks more fancy this year as opposed to the more rustic looks I have done in the past. I am very pleased and feel that the Christmas tree feeds all our needs ; Mind: thinking, planning, deciding on decorations and placement of them - Body: the job can be a work-out with all the reaching, stretching and placing everything just so - Spirit: Sitting back and gazing at a "job well done" while absorbing the soft lovely glow and shimmer of the beautiful celebratory ornaments. Ahhhhhh. Nice- fills you up!

The Christmas tree is definitely a holiday tradition that will endure. It is simply good for you! Here are some more lovely trees to enjoy:

Christmas treeImage via Wikipedia

American Christmas TreeImage via Wikipedia
An artificial Christmas tree.Image via Wikipedia

Saturday, December 4, 2010

mind: I am getting a handle on changing my perspective!

Let The Dawn's Joyful Colours Reflect on Our D...Image by -RejiK via Flickr
Well let me start by saying something about my last post-   I was not referring to a Christian (moral) set of "rules" when I was talking about rule following. I was talking about the endless checklists- and (supposedly motivators) food logs that I make. Okay stay with me, I also make chore charts, and wear a pedometer to track how active I am. All these things can be very helpful --but my friends I am in a rut!!!! I had been so hard on myself everytime I didn't complete a list or stick to an exercise log or God forbid did not do every last thing on my chore chart (which happened a lot), that the enjoyment in life was being sucked right out of it!

I know God does not want me to feel sad, depressed and guilty! So I decided that there was nothing wrong with the life that the perfect heavenly Father had given me--- It had to be the way I am living it!!!

So I started with my last blog entry in my efforts to start changing my perspective on myself.
I cannot tell you how wonderful it was last week to not keep a single log, checklist, or any other form of self torture.  I just lived! and I did however buy a brand new daily journal (a lovely lime green and yellow journal with a fresh set of pens) to record my experiences, my joys and my thoughts on gratitude.
Tree on the beach. Golden Gardens Park, Sunset...Image by Wonderlane via Flickr

I had some moments where I really embraced some of the lovely things in my life; my youngest son's affection, a good laugh with my co-workers over a couple of cartoon characters that myself and the other Physical Educator "act like" and resemble, a thankful moment when my oldest son arrived home safely after a drive across town in the dark, a few funny pet moments, and some wonderful potato soup on a cold rainy evening.  I knew my perspective was shifting when I found myself being really thankful for my fitness center, lol. I realized that I have great health, great kids, a very nice home and wonderful friends.

My biggest moment that seemed to truly be a reward (like a big hug from the Lord)- came on 3 different occasions. My co-worker had said "you are such a good person and you always put your kids ahead of yourself. You could not really do anything truly bad because your conscience won't let you". This brought tears to my eyes and I felt like I didn't deserve her endorsement on "goodness".
Then to my astonishment when out to a nice dinner with 2 of my best friends I was being told "you are the best  mom that we know, and you are always choosing to do the right thing" - okay this was followed by "don't blow it now" , but I still felt unworthy.
There was a third moment that floored me and I was re-telling the above 2nd incident to a friend (and joking that I had them fooled) when this person stopped me and said "you really are very good".
Friendship, Göteborg, SwedenImage via Wikipedia

 I put all these moments together later and had a joyful cry that made me feel like I was wrong -- there are a lot of people that really believe that I am a valuable person who is truly "good". I am humbled and happy to have felt their adoration. I allowed myself to really take it in and feel it. Although, it makes me want to be better, I know that I am already leaving a positive impression by trying to make the right decisions.  I have ate some good food and exercised for the joy of moving my body, and had some wine and beer, lots of laughter, continued to serve others and have tried to live in the present tense-- great week ---THAT IS JOYFUL LIVING!
holding handsImage by annstheclaf via Flickr