Better Arms - Challenge!

Now that tank top season is over, it's time to make my arms look better, right?  Ha!  I always do things at the least logical time, but at least I'm doing something, right?

I found this pin on Pinterest a long time ago.

Those arms on April 29 - yup!  I recognize them.  I'd like to have the July 9 arms, please!

I clicked the link and found a very easy (please don't be too good to be true) arm workout that can be done in just a few minutes with a set of hand weights.  I deflated my exercise ball and I can't find the pump, so I used the edge of my couch as my ball.

I started today and plan to do it every week day all the way until November 7.  Hoping for some great results!

Here's the workout from losing-every-extra-pound.tumblr.com

First Day - Forgiveness

When I got my sudden burst of motivation back yesterday, I had already started thinking about where my focus would need to be the next day.
When I woke up this morning, I opened my John Piper Devotional app on my phone and read this verse.

"Your sins are forgiven."  Luke 7:48

I've struggled with guilt in the past.  I've given God a lot of reasons to forgive me.  Actually, I've given myself a lot of reasons to need it.  But I knew this verse wasn't speaking to me about any of the "the big ones" from my past when I read it this morning.

Step one - ask for forgiveness from my sins of gluttony and laziness.

Ouch.

In order to ask for forgiveness for something, I have to admit that it has been an issue.  Those are embarrassing things to admit.

I am slothful.

I am gluttonous.

I have made food and laziness an idol in my life.  That sounds so ridiculous coming out of my mouth, but it is the truth. It's not just about food - it's about what I'm letting control me.  I've made food and lounging my golden calf.  I have come to idolize both.

Father, please forgive my selfishness. Forgive the way I have treated this body that you created in an abusive way with food and lack of exercise.  Forgive the way I have taken the health and abilities you've given me for granted.  Forgive my self-pity, vanity, and idolatry. Forgive me for checking-out of this beautiful life you've made for me. Help me to see every day as an opportunity to truly live for that day.  Create a new heart that desires health and wellness.  Help me to think of You rather than treats.  Help me feel sorrowful enough that I won't want to sin this way anymore.  Help me take care of myself in a way that betters my ability to share Your love with others.
Amen

28 days to lose 8 pounds

I'm in an abusive relationship.  With myself.  And food.

Ok...it's out there!  I have to stop it right now.

So, I'm just biting the bullet.  I am going to lose 2 pounds a week for the next 4 weeks.  By May 22, I will write a blog post to tell you all that I have lost 8 pounds.

I was on a roll for a while there.  I was making some really good progress.  I was feeling good, enjoying making healthy choices in my life.
People were starting to notice a big change in me and I was able to tell them that it was all from God.  It was the fruit of the Spirit - self-control.
Well, then I let gluttony take over again.  Sure, I said that constant travel and the holidays made it impossible to stay on track, but that simply isn't true.  Those circumstances made it more difficult, but not impossible.

I didn't make a plan and stick to it.  I didn't decide what I would choose before being faced with a choice.

I chose impulse and indulgence.  I chose to let food back into my life as entertainment rather than fuel.

Something happened today that made me realize I was living in the past and the future, but not the present.  I was holding onto each mistake I had made while hoping for a future that isn't happening yet. I was failing to live within each day.  I have been wasting days.

God has given me an opportunity to see more clearly.

Now I'm choosing discipline over disgust and disappointment.

I'm choosing to focus on what really matters in life.

What can you expect from me over the next 4 weeks?

1. Daily Bible study.  The only way for my mind to have control over my body is the renewal of my mind in the Spirit.
2. Every choice will be deliberate - food, exercise, time management, etc.
3. I will share as openly and often as I can.

Will you join me in this newest challenge?

New Year, New Challenge

Sugar Detox - who doesn't need that after the Holidays?
I ate cookies, cakes, pies, and candies like my life depended on it.  I know I can eat a healthy diet and be satisfied, but now my body is craving sugar on a daily basis.  Every night I feel like I can't survive without ice cream, M&Ms, or bread.
I know this is a result of my eating habits lately.  Time to do something!  My sister-in-law asked me if I wanted to be her buddy on her sugar detox.
First answer - no thank you!
But, I knew it was just what I need to get myself re-started.

Here's how it works:

Most fruits are ok - nothing like bananas, mangoes, or pineapples though - too high in sugar.  Most veggies are ok - no beets - not a problem for me!

After 2 weeks, I will add back sweet potatoes, whole grains, and low carb tortillas.  And I'll have a banana too!  Hopefully, the cravings will be gone and I can enjoy a treat every once in a while without binging for days!

I tried this in September, but didn't take it as seriously as I am this time.

Week 6 Challenge: Not About Me

Week 6: Practice at least 1 random act of kindness each day.  

Becoming focused on your own health and fitness can become very self-centered.  While you do have to focus on yourself, let's not forget that our weight loss and health benefits are not just for us.  It is a great example to set for our families and friends, but it also gives us energy to serve!

Shouldn't that be the whole point?  

If we are at our best, we can give our best.  Can a sick tree bear fruit?  Not likely.

Now that we are becoming better versions of ourselves, let's share the fruit with others!  

Week 5: Work It!

Week 5 Challenge: 1,000 exercises!

EEK!  Sounds scary, huh?  We can do this!
This is doable for those of you who don't have an exercise plan in place.  Do them during commercials, waiting for water to boil, or making copies at work!  You can find time for 1,000 exercises this week!

I plan to get as much out of the way up front as I can.  Keep track of how much you do of each exercise each day and share it with us.

What's your strategy???

Week 4: Sugar Free

Challenge Week 4: No Sugar!
And if you can handle that - try to cut out all those bad (white, refined, simple) carbs!

So, what's wrong with sugar? Basically, it's all about blood sugar and insulin levels. The Glycemic Index is a rating scale of how the carbs in a food will raise your blood sugar. It is explained here. I am not doctor or nutritionist, but I can share what I've learned through my own research here.

Sugar is in everyday items such as peanut butter and the bread we put it on. It is added to many processed and "healthy" foods. Watch out for packages labeled "low fat." That usually means added sugar for flavor. Avoid pre-packaged and processed foods.

Sugar messes with your body's insulin production. This is why Diabetes is so prevalent and why so many diabetics must take insulin on a regular basis.

Natural insulin is needed to process sugar into energy. Insulin should be able to regulate itself, but our bodies can no longer do this even in the pre-diabetic stage. High insulin levels can affect many other functions of the body. It can lead to high cholestorol levels, extra fat storage, and heart disease.

Here is a video from Active.com about stopping the sugar addiction.

September Workout Calendar

So, I know we are about halfway through September, but I haven't shared my calendar for the month!

There it is!
I have made some changes to it.  Instead of the Shred, I'm doing the 30-day May Challenge from BodyRock.tv.  I'm loving it because it is so challenging and different every day.  You can't get bored with it because there's something new every time.
I'm using Hulu to find yoga videos.  This week I did a Yoga Zone video for conditioning and stress release.  It was a great sequence of stretches after a tough week of running.
The AT runs are an Intermediate 5k Plan from Active Trainer.  It has been challenging, but my speed and endurance are both up!

I think I'm finally over ear infections/pneumonia/sinus infections/bronchitis/etc.  That has made sticking to my workouts really tough.  I've missed about 5 workouts in the last month.  I guess that isn't so bad in the grand scheme of things.

I am struggling with craving sweets lately.  My friends and I are working on a weekly challenge.  I think sugar free will be a challenge soon!

Week 3: Losing It

Week 3 Challenge: Lost 1% of your body weight this week.

Some of you may not need to lose an ounce - lucky you! Maybe try to lose a percentage of fat rather than weight.  Turn some of that body fat into muscle.
One pound of fat is made up of 3500 calories.  If you cut out 3500 calories with healthy eating and exercise, you will lose a pound!  Make sure you're not starving yourself or your body will hold onto as much fat as it can.

***For past challenges, click the CHALLENGES tab at the top of my blog.

Week 1: Drink Up!

I've mentioned before that I have a group of ladies who I share my victories and struggles with in my quest to be fit.  We have decided to start weekly challenges.  We will check in daily to share how it's going.
Week 1 Challenge: WATER!
Every day we will drink half our weight in ounces of water.  For example, if you weigh 100 pounds (like me - HA!) then you would drink 50 ounces of water per day.

I've found some pins on Pinterest that may help us with this challenge.

Mark mini-goals on water bottles to get it all in.

Make it pretty and flavorful - plain water can get boring.

Don't want to write on your water bottles?  Keep track this way instead!

How do you make sure you get your water in?  Share your ideas with us!