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!

Monday, January 31, 2011

Body: excerpt from She's a Fit Chick blog

Health club main workout area Category:Gyms_an...Image via Wikipedia
How to make a fitness plan:

Failure to plan is planning to fail.

Every Sunday (or whichever day you chose) sit down with your weekly calendar and decide how many days of exercise you can commit to based on your goals and schedule.

Keep a fitness journal and hold yourself accountable for your workouts. (Sometimes even posting about it online, or asking a friend to follow up gives you that extra motivation to not skip a workout).

Schedule rest days! Always listen to your body.

Mix it up and try new things. I often will schedule Zumba, TurboJam, P90x, or Yoga into my week to keep things fresh!

Put it somewhere you will see it every day. I write mine right into my planner so I have to cross it off just like any other item on my to-do list.

As always, consult a physician before starting any fitness regimen.

Be sure your schedule includes a mix of:
Strength Training
Flexibility (stretching)

Tips for the cardiovascular part of your workout:
Include a warm up.
Keep your heart rate up for at least 20 minutes if possible.
Include a cool down.
Give intervals a try if your goal is to lose weight.

Tips for the strength training part of your workout:
Be sure to include a 5 minute warm up.
Don’t have time to work every muscle group in one workout? No problem! Try breaking your workouts into “A” days and “B” days, with A focusing on upper body and core, and B focuses on lower body and core.
Be sure to include a 5 minute cool down (this is crucial for strength training, as failure to do so may cause dizziness or even fainting).

* I found this to be very similar to what I do to set up my own work-out schedule.

Sunday, January 30, 2011

Mind: value the uncertainties of life - learn and then realize you will not learn "it all"

"Science cannot fully explain meaning, value, or purpose. Creation is not to be completely understood. When you discover what something is made up of you still do not completely know what it is - L. Potter"

Sunday, January 23, 2011

Body: Zumba!

logo Zumba
Zumba was a lot of fun last Tuesday and Thursday! I am definitely adding it to my fitness regime.
It really works the abdominals! Latin style dancing, shaking, shimmying etc. to such great music is super fun!
ZumbaImage via Wikipedia
A Zumba class can burn 500 to 1000 calories an hour--and so can your average night of dancing. "What makes Zumba such a great workout is that you're constantly moving," says Cherdieu d'Alexis. "It's a cardio workout, but on top of endurance it also improves agility and strengthens your lower body, legs, hips, butt, and thighs, which women love."

Summing it up: Monday- elliptical/treadmill/weights. Tuesday- Spin class/ Zumba class. Thursday- Spin class/Zumba class. Friday- elliptical/treadmill/weights. Saturday- jogging/step routine!
Eating: Remember if I make the choice to consume more than 24 points a day - then I am choosing to NOT lose weight!  Repeat this. I hope to report a loss in weight and also my clothes loosen a little!

Let's go get 'em this week! Try something new like Zumba --- it is soooo good for you!
Commercial elliptical trainer (rear drive version)Image via Wikipedia
Elizabeth Griffin, step-aerobics instructor, m...Image via Wikipedia

Saturday, January 22, 2011

body: Spin class

ATLANTIC OCEAN (JULY 25, 2009) Lt. Anne Evans,...Image via Wikipedia
I love what spinning does to my body

US Navy 090707-N-0515W-019 Sailors and Marines...Image via Wikipedia

1. It’s an awesome fat burner and fitness booster. The interval training style takes your heart rate up, then gives you a (short) rest, so you can do it all again. This is scientifically proven to be one of the most efficient ways to increase your fitness. Increased fitness equals more energy, faster metabolism, stronger joints and did I mention hot legs and ass!
2. It’s low impact so safer on your joints. If you are a little on the heavy side, running might make you feel like your joints get the hardest workout, not your muscles. Cycling with your feet secured on the pedal is called a closed kinetic chain activity. This keeps you hips knees and ankles in alignment, reducing/preventing injury and allowing your muscles to be loaded in the right places. Although I believe running to be the best form of weight loss, I rate cycling classes as a close second and much gentler on your joints.
3. You can’t help but work harder. Look around the room. Look at your instructor. These people are working hard. Yes you can rest, slow your pedal speed, reduce your resistance, but you’ll get going again. Pumped up music, encouraging words from you instructor, and the comfort of knowing that everyone else is sharing your pain, makes you feel like trying that little bit harder. You will feel so proud of your accomplishment and feel confident to try even harder next time.
4. No coordination required. Boys, finally a class where you don’t need a dance certificate to participate! You’re locked in, the bike won’t fall over, and all you need to do is twist the resistance dial and sometimes stand up in the saddle. In fact if you know of someone who has fallen off, they deserve a medal (I’d love to hear about it!).
5. Every level of fitness can participate in the same class. Don’t be daunted if Lance Armstrong straps in next to you.

From AmeliaBurton.com.AU

Monday, January 17, 2011

Mind/Body/Spirit:what Romans 12 means to me;

To teach is to touch a life foreverImage via Wikipedia
Romans 12
I read this scripture, and got a chill when I realized that this chapter speaks to my idea of developing as 3 separate parts = Mind, body, spirit. To me it meant that we are given expectations to be aware of all 3 parts, and above all use them for the betterment of ourselves and God's kingdom.

My thoughts on each part as synthesized from the passage-

Take action! Serve, teach, encourage, give, help, and pray.

Change your thoughts! We should not think with our egos/human thoughts, but instead we should be using the Word to guide us to the teachings and therefore the thought patterns of the Lord. This is a process that we should work on throughout our life.
Home bible study with the help of a bible teac...Image via Wikipedia

spirit- Allow the Holy Spirit to help you overcome your natural reactions. Allow the Spirit to make you compassionate, humble, merciful, loving, joyful, prayerful, and hopeful even when face to face with enemies.
sunrise in the cityImage by Tattooed JJ via Flickr

These things create peace and harmony.

"when you know better, you do better" - Maya Angelou

Help me do more, so that I can be more for you Dear Lord.

Wednesday, January 12, 2011

Mind: Self fulfilling prophecy - a closer look:

Mara SunriseImage by Picture Taker 2 via Flickr
It is a well known pshychiatric principle that if you believe something about yourself that you will either evolve to or manifest that thought pattern into reality!

simply put thinking it ------becomes being it!

What do you believe to be true about yourself that needs to change?
This notion does not mean we all need to be in denial about any negatives in our lives, it means that we do not need to create negatives!

If you really desire to become a runner - then on some level you are a runner; believe it and put it into practice and eventually you will see the power of the self-fulfilling prophecy.
Runner 693Image by tychay via Flickr

Do not forget if you think that you are ugly, lazy and nobody likes you ---- guess what? You will become just that - not well cared for, in a dingy sloth-like environment with no friends!

Check what you believe about yourself--- and expect more out of yourself and life.

Beautiful Sunrise (Explore)Image by Swami Stream via Flickr

I hope to I am going to manifest some positives in my life - one day at a time.
During my prayer time I prayed to see myself the way that God sees me and hold myself to His expectations for me.

Tuesday, January 11, 2011

Linky from Jillsy Girl's blog


I am obsessed with meal planning so balanced diet is immediately popping into my head!
Weight Watcher's changed their plan to give participants a more sustainable healthy and balanced diet!
The updated USDA food pyramid, published in 20...Image via Wikipedia

Balance means that nothing is being overdone. Middle of the road, restraint, not adding too much or taking too much away!!!

To me balance means moderation in all it's glory!

My Mammaw used to preach moderation in all things!!!!
When things are out of balance you tumble!!!!

Monday, January 10, 2011

Mind/Body: Actualization - a closer look:

Black and White BeautyImage by okano via Flickr
Actualization! Take action to make your goals attainable.
After you have figured out (discovered) what you really want then you need a plan of attack.

I have found a few truths to be helpful in making your "wants" a reality:

1. Slow progress and small steps are best for real change. One area for improvement at a time! Obtaining material items can be as simple as getting clear about something you want and actively putting money aside for it, but personal growth is where habits have to be changed - (tough work).
2. It takes approx. 30 days to replace an old habit with a new one. Be ready for setbacks and discipline in the face of difficulties.
3. You reap what you sow! If you continually enrich soil and plant good seeds your eventual reward will be a good crop. Keep going and remain steadfast in your attempts!
4. Set clear plans of action for your specific goals.
5. Be gentle with yourself and enjoy the process of change.
Here is where I bare my soul:

Here are some of my "wants";
Material things- new comforter set for my bedroom, new bed for Jake, a patio put in beside deck in back of my house, big piece of art for above front door, new drapes for living room, lucky jeans (contingent on weight loss), turquoise drop earrings, black (just below the knee)boots. All these items take some saving! One item at a time!

patio furniture shadowImage by limonada via Flickr
Things I would like to learn:
How to get better at refinishing furniture, & a better understanding of the Word through a challenging Bible study.

Physical Health:
Improvement through weight loss. I want to reach my goal weight by the end of June.

Marriage and family:
Attend church and integrate prayer time into meal times, have a "date" night once a month, and build a supportive complimentary environment.
Untitled-5Image by Bitter Jeweler via Flickr
A vacation in June @ a Beach house (Jake and Logan able to take a friend each).
Keep a cleaning schedule all year and have it posted for all family members to follow.

These are my goals that I have developed to create a better life for myself. I am clear on what I want and now I can go throughout each day asking the most important question "is what I am doing getting me closer or farther away from what I really want?"

Take action toward your goals today!

Black (and white) BeautyImage by Jon McGovern via Flickr

Sunday, January 9, 2011

Mind/Spirit: 1.Self-discovery; closer look

Self discovery is an important part of becoming a truly fulfilled, peaceful person. Even though it should be obvious that we should know ourselves better than anyone or anything, the opposite is quite true  (so often).We are unclear about what we are driven to receive and enjoy- we tend to limit our rewards!
       The bible talks about using our gifts and talents. I am referring to the idea that -we are falling short in this life when we are not serving others with our God given gifts. The bible also suggests that we will not be content without using our unique capabilities.
       With these ideas that 1.)we should know ourlelves but don't & 2.)we are not ever gonna be satisfied unless we figure out what we really want to do and be - lets go forward.

3 effective tools are:
Vision board
doing more

A vision board is a bulletin or poster board filled with images of things that elicit some strong feeling or response. Sitting down with a pile of magazines and cutting out pictures that interest you - an eclectic pile of magazines is best, you will find some themes and ideas coming forward. Narrow your search to "things that you really want" -
when doing this never limit yourself by the constraints of this life-- the sky is the limit!
Streamlining your focus is the goal
and the process is to clarify what you really want.
MagazinesImage via Wikipedia

Journaling clarifies the spiritual side of what you want:
Pray and meditate on what your purpose is- what kind of serving do you believe that God has entrusted you with? After quiet prayerful thought then journal what came up. No matter how insignificant you think it seems. Here a pattern will emerge also.

Doing more means actively seeking experiences that will broaden your opportunities for knowing what you like to do and even finding out what you do not enjoy. It really is true that a lot of people miss out on things that would enrich their lives by not "trying something new!"

woods, hikingImage via Wikipedia

Saturday, January 8, 2011

Spirit: Realize that you create your reality!

ExuberanceImage by Roger Lynn via Flickr
These are all important descriptors for living a satisfying life:
self discovery, actualization, positive self-fulfilling prophecy, & exuberance for living!

Self discovery defined:The act or process of achieving understanding or knowledge of oneself.

Actualization defined:To realize in action or make real.

The American Heritage® Dictionary of the English Language, Fourth Edition copyright ©2000 by Houghton Mifflin Company. Updated in 2009. Published by Houghton Mifflin Company. All rights reserved.

Positive self-fulfilling prophecy defined: A self-fulfilling prophecy is a prediction that directly or indirectly causes itself to become true, by the very terms of the prophecy itself, due to positive feedback between belief and behavior.

Exuberance for living Defined: 1. joyful enthusiasm; 2. an abundant amount of joyful energy

Synonyms: vivaciousness, enthusiasm, high-spiritedness, ebullience, passion
vocabulary builder.com

To sum it up: Know yourself, take action to move toward your goals, believe then receive with joy!

Sunlight.Image by rishibando via Flickr

Thursday, January 6, 2011

Mind: snow pictures - prettier in person & poem:

Trying to capture the light in these pictures was a challenge! It was misty and snow covered everything in sight. It was quite beautiful in the early morning light. I don't think my pictures do it justice but working on capturing the moment is good "mind" work. Seeing the beautiful quiet scene is good for the spirit:

snow fall

Snowflakes have fallen overnight all around
Creating this icy landscape which we woke and found
Crocus buried and trees frozen covered in white
Branches twigs all frozen still as if in fright
Large cotton flakes land on your clothes and hair
Foggy mist from your breath in the cold of the air
Green grass brown earth turned glistening sparkling white
This frozen landscape makes you gasp at its fantastic sight

Saturday, January 1, 2011

A prediction of 2011 in photography:

                                                    Snowy Sunrise