Inspiration

Need some inspiration for your healthy lifestyle? This story from last fall is a great reminder that age is no barrier to fitness. Ms Willie Murphy is self-taught power lifting champion-- at the age of 77!  'It's about life- L-I-F-E" she says!

USA Today story about Ms Willie Murphy

10 lbs in 10 weeks...day 2!

My goal is to lose 10 pounds in 10 weeks! this is Day 2. thank you for joining me!

My intention is to post 3 times a week. As we are starting, it will be a bit more frequent, to help get us into a routine. I will not post a “Diet”. If following a specific diet helps you, then by all means follow it! But remember, a “diet” is usually a short term solution. When the diet is over, we may fall back into old patterns and regain the weight and lose some healthy muscle tone if we stop exercising too! We are in this for the long term! The goal is more than losing a few pounds! The goal is to work towards a healthy balance of good food, moving more, and feeling better!

We will discuss choices. We can choose to have fruit and veggies at each and every meal. After all it's mid summer, and lots of goodies are in season here in the Midwest! It's a perfect time to try new foods and new ideas for old faves. We will choose lean protein and whole grains. We may even enjoy chocolate, or ice cream or frozen custard, in moderation! Because we all enjoy a treat sometimes and learning to enjoy good quality food, savoring the aroma and texture and flavor, is an important step on this journey.  

We may even discover that a beautifully balanced meal is a treat. and a balanced lifestyle is definitely a treat. 

getting better all the time!

Today is Monday, July 27. It's been a busy summer so far, with LOTS of ups and downs, like most of the rest of life! But today is also 10 weeks until my birthday, and 90 days until Lisa Rambo, former Biggest Loser contestant and dear friend, comes to Beloit! Lisa will tell her story at a public event at my church to help others be the BEST they can be!

Today, I commit to ROCK my program...healthy food choices, more exercise. And I commit to lose 10 lbs on or before my birthday. And I commit to ENJOY the journey.

Want to join me? A few times a week I will post tips and ideas that have helped me, and we will make this a positive effort. This is not just about weight loss, but about a lifestyle that promotes well being.  

This is not a competition. This is about supporting each other and being positive. Who's with me?  

Weigh to go ME!

Wow! I am down a total of 32 pounds in 31 weeks. Thank you God for helping me find a healthy plan that i can live with! thank you Spark People website for great information and tracking tools and community to help along this path! (SP is free! www.sparkpeople.com)

Has it been easy? Not always. There have been days where I was tired, hungry, ornery...and blew the plan. But there have been a LOT more days of feeling good, feeling empowered! feeling, dare i say it? beautiful and strong! Feeling muscles work as i walk...my arms look more toned, and being able to carry grocery bags with ease. I walk faster, further and enjoy it more. 

and i have learned that one mess up of the plan is not a disaster. Just log-track the foods and water and exercise, and journal. Get back on track, and pay attention to what i was feeling and thinking that led to 'blowing' the plan. Then i can take steps to avoid more disasters. Paying attention to the details of of the food tracking, looking at the total intake of carbohydrates and protein helps me see where i might need to adjust my plan. 

and the clothes problem! the clothes i wore the last 2 summers are huge on me now. I got out jeans I hadn't worn in ages, i was too fat for, and now the jeans are too fat for me! 
GREAT problem to have :) 

SO today is a new day, a new day to eat clean, nourishing foods, to be active and enjoy my healthy lifestyle. and it's a new day for YOU too! Join me! 

Still losing weight!

Wow, i am down 20 pounds! in 21 weeks (this year so far). 

There are weight loss folks who say, "we've released the weight". That sounds sweet doesn't it? and I get it, 'Losing" something mostly means we want it back! and NO way do i want the pounds back! But to 'release" weight sounds to me like I have just sort of let it go free, like a little bird....well that is not how i feel about this. I have not "released" the weight, I have WORKED off every single ounce! 

It is work, it's been a challenge, it takes daily, hourly! commitment! but I am WINNING this! I am winning not because I am losing weight, i am winning because I make healthy choices. I choose to eat carrots, not chips. I choose to eat a garden salad for dinner instead of a big ole' burger. I choose to eat and savor a piece or 2 of my fave dark chocolates, instead of a bowlful of ice cream with topping! 

I make the choice to exercise, even with aches and pains, because i am learning that strong muscles support achy joints, and keep them flexible! I love to feel muscles working as i walk. I am learning that less weight on my knees helps me walk faster and further and feel better while I do so! I just feel better on my healthy plan and I am a better person, wife, mom, and pastor when I feel better! 

I have not deprived myself of treats!  But with the tracking tools, i can make adjustments and allow for small indulgences. Learning the calorie counts (and fat grams) of some of my favorite foods has been eye-opening! Tracking my nutrition and my exercise has helped me stay on task. There are many free sites online to track, I have used both Lose It! and SparkPeople. they have 'apps' for smartphone or tablet use too. 

If *I* can do this, so can anyone! I have done all of this with information & tools that are available at no charge! I do not have a trainer or gym membership. These tools help me and help millions of folks to make good choices that will benefit in the long run. It's all about the choices we make. I have never enjoyed exercise, but it's the key to losing weight and getting healthy, especially when one is middle aged! So I choose to focus on the benefit of that exercise, of knowing that it's part of caring for myself. 

I have made a commitment to be healthy, and fit, to eat clean, healthy foods that nourish me so that I can better serve Our Loving Lord. God has blessed me in so many ways, I can bless God by caring for myself, so that I can care for others in God's Name. 

weight loss

This year, 2013, I am steadily losing weight and getting strong and healthy. I have done this before, and regained some weight, and learned along the way. So now, the beginning of May- 18 weeks into the year, I am down 16 pounds, have lost several inches too. Clothes that were tight or unwearable last fall fit loosely now! it's a great 'problem' to have :)

I've been asked what I am doing to achieve this goal. And it's not just what food, what exercises, it is a process.

We have to make the decision EVERY DAY, actually many times a day. Drink plenty of water. I also drink coffee and iced tea. But no soda pop, diet or not. Even diet drinks trigger brain chemistry that spurs overeating :( 

Eat lean protein, cottage cheese or good quality cheese, eggs, chicken or turkey breast. Fruit and/or veggies at EVERY single meal. Whole grains- whole grain crackers or tortillas-NO bread. except on the occasional burger, and those need to be VERY occasional. (my fave, the double from Culver’s is 700+ calories! Even the single is 500+! yikes!) LOTS of salad...a big salad is my ‘default’ supper. Add cheese, or chicken, I only use olive oil for dressing. I do NOT deprive myself of chocolate, which I love. But I eat in moderation, and make it the GOOD stuff, Dove Dark for example. and savor every bite.

It's important to eat mindfully enjoying the flavors and textures. and the colors! make the meal look good too. (The experts say to not eat while watching TV or on computer. I am working on that one.)

and most of all, eating to honor God and my body, which is God’s creation. Exercising—moving to honor and care for God’s creation. I am learning this stage, and it's sometimes hard to achieve every day, but making progress. One Step at a time! One day, one moment at a time, if need be!!

I am doing this to Honor My Lord God, to care for myself so that i may care for others.

thank You, God for helping me, and helping me understand this journey. help me continue to decide each day, with YOU, honoring You and all the ways You have blessed me. In Jesus’ Name i pray, amen.