Category: Body Work

Kids, Food, and Fitness

Healthy Kids

Eat your vegetables.

Get up from the couch and go play outside.

No, you can’t have candy at 8:00 in the morning!

Yes, we are walking to the store, we don’t need to take the car to go six blocks when we just need three things.

These are the kinds of things you might hear me say at my house.

My kids are used to it. Because I eat a vegan diet and they do not, sometimes they don’t like what I make for dinner. Because it is full of vegetables. But they have to eat it anyway.

They are usually pretty good about staying active. It helps that I can’t get Anne off the trampoline and can’t get Ty to sit still for more than about a minute at a time.

But sometimes, they get lazy. They don’t want to walk to the store. They don’t want to ride their bikes to the pool (a rule I instituted this summer – bike to the pool every day!) They don’t want to get an apple out of the refrigerator, but it is ok to get the bag of chips out of the basket next to the refrigerator.

Last night, after we watched last week’s Biggest Loser (that my classmate from Greenville College is on this season), the kids and I had a little discussion about health and fitness.

We talked about the fact that I was always thin like they are – until I got to college and stopped running regularly, started eating more junk food, and let’s be honest, drinking some beer.

Because I upped my calorie intake while slowing my fitness output, I started gaining weight. It wasn’t long and my size 10/11 body was wearing stretchy pants in size 18/20.

The thing is, I didn’t necessarily know why I was gaining weight. I had never really thought about what I ate – and didn’t need to because I was active.

Next came a comfortable relationship that turned into marriage and two pregnancies. Anyone with young kids knows that finding time to exercise and eat well with little ones is a struggle.

But then I got fed up and felt like the Lord was prompting me to do something. So I started eating better and exercising. I lost weight, but eventually I quit trying and put it back on. And then I did it again. And again. And again.

And then something changed. I started educating myself. I started reading books, blogs, and articles about healthy eating and exercise. I started watching documentaries about healthy eating and exercise. I started living out what I knew to be right and good for me.

And you know what? Now if I stop (like when I had a knee injury and surgery this spring) something in me feels totally off and I can’t wait to get back on track. If I have a day where I eat something I shouldn’t, I can tell! I feel sluggish and gross and can’t wait to get back to eating the way my body wants to eat.

But I can’t keep this all to myself. As I get more education about nutrition and fitness, I have to pass that along to my children so that they understand the importance of fueling their bodies appropriately and keeping them active. If I don’t teach them these principles now, then they will have to learn the hard way, the way I have had to learn, later.

I have to help Anne fight her tendency to want candy all the time.

I have to help Ty understand that the copious amount of bread he consumes slathered in peanut butter shouldn’t be his go-to meal.

I have to help them both learn that if you can walk or bike instead of drive, you should.

I have to teach them that if it comes in a box, it probably isn’t the best choice.

I want them to see with their own eyes the importance of taking control of what goes into their bodies, and how to keep their bodies fit and healthy.

I want to be an example to them, yes, but more so, I want them to be participants in their own health. Starting now.

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Not sure where to start? Here are some documentaries (and their corresponding websites) about food that might be a good place to start the conversation:

As with all things, you need to do your research and not always just take the word of someone else just because they are on TV, write a book, or write a blog. Be your own health advocate, and your children’s!!

Getting to the Heart of the Matter

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I have never watched The Biggest Loser before. I know, people have told me that it is good, and inspiring, and yadda, yadda, yadda, but I didn’t need one more show to watch.

But this year a classmate of mine from college, Sonya Jones, is on the show, so of course I want to watch her succeed and I have now watched the first two episodes of the season.

You all know that I have been on a health and fitness journey for quite some time (and I plan for it to continue for the rest of my life), so it always inspires me to watch other people “get it.”

Last night’s episode of The Biggest Loser showed the contestants the importance of owning what it is in their lives that got them to this point, and the fact that until they deal with those underlying issues, they will not have success in losing the weight AND keeping it off.

I think we all know this on a surface level, but how often do we actually do the work to deal with those deep-seated issues that have kept us complacent for too long?

I went to bed thinking about this and thinking about all the things that have to come together to make the difference between temporary change and lasting commitment.

Just like to be truly fit and healthy you can’t focus on only diet OR exercise, you also can’t expect diet and exercise to magically make the underlying issues for being unhealthy to disappear. Whether it is seeing food as a reward rather than sustenance, or a traumatic event that hasn’t been fully death with, or baggage from your family of origin, or something else altogether, the underlying issues must be unearthed and dealt with if there is to be any lasting change.

I know for me, I have had to specifically remind myself (often) that I cannot allow food to be a “treat” or something I “deserve” when I accomplish something, because that works against my health. In addition, I have to work on not perpetuating this “reward” way of thinking in my family since one of the ways I tend to show love is to cook or bake special things for them.

And as with anything, there probably is not only one underlying cause for what has happened to get you to where you are right now, so unearthing the issues could take some time, and possibly even some time with a therapist. And that is okay. In fact, it is better than okay. It is good when you get to a point that you know you need to seek out help from someone else.

Now is the time to stop making excuses and start making progress toward a goal. It could be a health and fitness goal, but it could also be something completely different. No matter what it is, figure out what has been holding you back and deal with it so you can move on – forever.

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If health and fitness is your goal, I would love to help you achieve it. Message me for more information about your health and fitness options. The time to start is NOW!

 

 

Food and Fitness Friday – Moving Along

I have learned a few things in the last few weeks:

  • I have gotten really good at being vegan. I took a 5-Day Jump Start Diet and made it completely vegan while keeping the calorie counts almost identical. Yay, me!
  • Even when exercise doesn’t look the way I think I want it to (a.k.a. running) it is good AND effective. During the first month of PiYo I lost nearly 11 inches and 8 pounds.
  • Running challenges keeps me going and I love encouraging others on their journey to health and fitness.
  • I did 100 push-ups yesterday!!!
  • Yesterday I put on a pair of capris that I couldn’t even pull up at the beginning of the summer.
  • It really does make a difference to eat three small meals and a couple of snacks throughout the day rather than just two or three big meals.

Whether you are thinking about doing something, just getting started with a lifestyle change, or trying to push past a plateau, I encourage you to JUST KEEP MOVING today. Even getting up off the couch and doing something for 10 minutes is better than staying on the couch and doing nothing. And if you need direction or encouragement, send me a message. I would love to help you!

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It’s Not an Accident

A few weeks ago a friend of mine posted this as his status:

“No one improves by accident…”

You don’t accidentally get a better relationship with your husband.

You don’t accidentally become a better parent.

You don’t accidentally develop deeper friendships.

You don’t accidentally excel as an employee.

You don’t accidentally become stronger and healthier.

That is why we must keep working day by day – whether that is working out, eating well, working on relationships, getting better at our job, or anything else at which we wish to improve.

It takes work. It takes practice. It takes time. It takes an effort.

You can’t expect things to magically change for the better if you aren’t willing to put the time and effort into it.

I have been working at being healthy for years. It is a process. I will always want to be better, and I know that takes me putting my hand to the plow and not looking back. Sometimes I have bumps in the road (like knee surgery) that knock me off track for a bit, but I fight back.

Do I want to eat pizza and ice cream every night for dinner? Absolutely! Do I actually eat pizza and ice cream every night for dinner? Absolutely not!

Do I want to sleep in rather than get up and exercise? Duh! Do I actually sleep in and skip my workouts? Not unless I am sick as a dog!

Yesterday I finished a 5-day challenge that I offered to 10 people in the area. At the end of the 5 days of workouts and a specific jump-start diet of healthy food and Shakeology, I am down another 3.8 pounds and 2 more inches. That brings my total since starting PiYo 4 weeks ago to 7.8 pounds and 10-3/4 inches.

These results are not accidental! I am working my butt off (quite literally) to get them!

Real change in any area requires real work.

Don’t think you can get to where you want to be without the work. It is not an accident.

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If you are interested in these kinds of results, send me a message. AND there will be another opportunity for a 5-day challenge at the end of August for those in the Greenville, Illinois area.

PiYo or 21-Day Fix Challenge group starting Monday, August 4.

New FREE 30-Day Challenge starting August 11.

For all the Girls (and Boys)

So it’s a Tuesday Music post instead of Monday Music, but that’s ok!

I just watched one of the most amazing videos that goes with one of the most amazing set of song lyrics that I have heard in a while. And the reason it is so good? Because it hits the nail right on the head.

You might have seen it because it has been blowing up my Facebook feed for about a week now.

Take a look:

Every young woman (and man) needs to get this message. Living life to get other people to like you is not only never-ending, but it will never bring you fulfillment.

You are loved by the God of the universe. He created you just the way you are. Let people love you for you, not for some persona for which you want to be loved.

Embrace your curls or bone strait locks.

Embrace the freckles on your body (Natasha Bedingfield sings a song about those that my freckle-covered-self loves).

Learn to leave the house sometimes without the makeup.

Have an opinion that differs from those around you (just don’t be a jerk).

Learn that it is ok to stand out from the crowd instead of disappearing into it.

Love who you have been created to be!

You Know You

Last night I was watching Oprah’s Master Class with Tim McGraw that I had DVR’d a few weeks ago.

I like Tim McGraw’s music; his relationship with Faith Hill has always intrigued me; and I thought it would be interesting to hear his story in his own words.

And it was. But the part I appreciated most was this section (and following). I liked the way he not only owned up to the fact that there was a problem that needed to be addressed, but following this section he said something along the lines of you know when you drink too much. And until you acknowledge it and do something about it nothing will change.

The same is true of anything in our lives. We know when we are doing things in excess or things that are detrimental to our (lives, relationships, etc.), and until we make the decision to do something about it, nothing will change. This could be eating habits, social habits, drinking habits, relational habits, work habits and so much more.

We have the ability to make a change.

We have the ability to get control.

We have the ability to choose.

Sometimes it takes talking with someone else and having accountability.

Sometimes it takes taking a stand.

Sometimes it takes removing certain influences from our lives.

But the bottom line is that we know ourselves, and we know what needs to be done to address whatever issues we face.

We just have to be willing to do so, and then act on that willingness.

If healthy eating and exercise is something that you need help with, I would love to help you. Just ask.

What are You Waiting for?

You have been wanting to eat better, and every Monday you say you will, but then when you mess up you wait until the next Monday to try again.

You have been wanting to exercise, and every Monday you say you will, but when you sleep in instead, you wait until the next Monday to vow to get up and work out.

It is a vicious cycle.

What is it about January and Monday that make us think those are the only days that we can make a change?

In Anne of Green Gables, Anne and Miss Stacy talk about the fact that every day is fresh with no mistakes in it (yet). The same is true of every minute. So you ate half of a pizza for dinner. You can start fresh NOW. You don’t have to let yourself eat a large Blizzard just because you ate too much dinner. So you overslept this morning. That doesn’t mean the couch has to swallow you this evening.

I read this last week and it has been sitting on my desk in post-it note form since then:

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You will never start eating well if you don’t change your mindset and actually start eating well – and start over the minute after you are less than perfect.

You will never start exercising if you don’t make a decision to change your lifestyle – and keep moving – even when you were a bump on a log all day.

I am not perfect. I try to maintain a vegan diet, but cheese is of the devil and it calls to me. And sometimes I listen. But then I pick myself up, dust myself off, and jump back on the path that I have chosen for myself. I try to exercise regularly, but schedules, sleep, and a bum knee recently, sometimes throw me off. But I have to make myself get up and start over again the next day – or even that evening.

It is hard. But it is a choice.

Have you seen this floating around on Facebook and Pinterest lately?

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It’s true. You are free to choose, but you have to live with the consequences (or joys) of your choice.

What are you waiting for? Choose health today!

I am starting a Test Challenge Group for a new Beachbody workout that is now available, PiYo, in July. This new workout is low impact and combines the best of Pilates and Yoga. The Test Group will be a virtual group where we hold one another accountable while using the new workout. If you want to join my test group (available to anyone in any location), simply visit my website, order the PiYo workout DVD, and let me know. I will add you to the group. Let’s get fit together!

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On the Move

A torn meniscus = two months of inactivity.

Surgery to repair a torn meniscus = an additional 3 weeks of inactivity.

Nearly thee months of inactivity = flab, extra weight, and the overwhelming desire to RUN! (I have even been dreaming about it again.)

Over the last couple of weeks, I have been given the go-ahead from the surgeon to walk and bike. (I can also use the elliptical and swim, but these are not activities that I love.) The knee is not ready to run (I tried to run a few steps this week, and, no.)

But activity > inactivity, so walking and biking it is.

And oh, how glorious it is!

I have walked regularly the last couple of weeks. I have done ab workouts and upper body dumbbell workouts. I have ridden my bike to work and to the pool on multiple occasions.

And the knee is doing ok keeping up with me.

But I forgot about one thing.

Pain.

Yes, that is right, my muscles are SORE! That’s what a couple of months of not working out will do to you. You have to start over again.

And yet, even though I am sore, I am happy. It is a good sore. It is pain not from injury, but from exercise. And I love it.

Over the last few years (9 or so I believe), I have been on a wellness journey. I have gone from never walking to constantly running. I have gone from never having run farther than a mile to completing 39.3 miles in two days. I have gone from eating whatever I want to cutting out sugar, meat, dairy, and eggs. I have gone from completely uneducated about food and fitness to researching and reading about how I should be fueling my body.

I have learned much and just like I want to help people on their spiritual journeys, I have been wanting to find a way to help people on their physical journeys as well. (And in case you didn’t know, the two really do go together!)

And now I have found it. I am now a Beachbody Coach and I am ready and willing to help you achieve your fitness goals. Whether you are looking to lose weight, get in shape, learn about how food affects your body, find a quality protein shake to fuel your body, or find the right workout for you, I am here to help! If you have never heard of Beachbody, it is a company that is committed to helping you transform your body through fitness and nutrition.

What can I do to help you achieve your goals? Visit my website, or contact me today!

Discipline Needed

I have been a bad blogger lately.

It’s not that I haven’t had anything to say. I have been reading lots of things and mulling over even more and have plenty to share.

I just haven’t made myself sit down and write.

I have written sermons and lessons, just not blogs.

I have been bad at caring for my health lately.

It’s not that I haven’t wanted to eat well and exercise.

I just haven’t made myself get out of bed and walk (instead of run, which is what I want to do, but the knee isn’t ready), and I just haven’t made myself get up off the couch (or porch swing) and cook.

I have been a bad housekeeper lately.

It’s not that I don’t want my house clean and in order, I just haven’t made it a regular part of my week.

I have been doing little things like riding bikes with the kids, working in my yard, eating fresh fruits and veggies, and cleaning up when I get fed up with clutter, just not in the disciplined manner I typically do.

I can’t explain it, but for some reason my normally disciplined life has shifted to more of a free-flow for the last few weeks. And there is nothing wrong with that. For a short period of time. The problem is I need discipline. I need to write regularly. I need to exercise and eat well. I need my house to be in order. When these things are out of whack, then my whole life feels out of whack. And that isn’t a feeling that I enjoy.

So I am looking forward to this week. The kids are finally out of school and we can get back to their regular chore lists that somewhere around March went out the window. I am working some new summer hours so I can work at home and be with the kids more. This means I can carve out some writing time, can plan meals better, and can keep up with the house a bit more (especially since the kids will be doing their part).

Here’s to adding some discipline back into my life!

How does your life flow better – with discipline or not?

Walking in Faith

Do you have faith?

I mean real faith. Faith that makes you take action.

I believe in a God who heals. Sometimes He does it supernaturally, and other times He uses other people.

I believe that God is going to heal my knee, and I believe that He used the hands of the surgeon that performed surgery last Thursday to begin that process.

Do you know how much faith I have in my God?

Enough that I purchased these shoes just days before my surgery. They are my “faith” shoes, because I believe my knee will get better and I will be wearing heels again soon.

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Enough that I registered for the 500 Festival Half-Marathon next May. The one I wasn’t able to complete just a couple of weeks ago because of my knee. I believe my knee will get better and I will be running again soon.

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Sometimes just having faith isn’t enough. We have to act in ways that show our faith is active. We have to do things that show we truly do believe in a God who is able to do much more than we can ask or imagine.

We have to actually walk in faith, not just say we believe.

How are you walking in faith today?