Tag Archives: exercise

Weigh-in Wednesday: Getting Our Groove On

Person-weighing-themselve-007Whether I’m simply a wimp or getting older, I can’t say. But the cold outside is more of a deterrent than when I began walking in 2012. As you know from last week’s post I’m seeking to let go of those pounds I found again before I find all that weight I lost.

(Isn’t maintenance a bear?)

I have to admit the fact I can still fit into my new clothes makes me a little lazy. But I know I’m on the cusp of not. There are a few I’ve avoided wearing because they don’t look so great now.

In my journey to losing over 50 pounds I learned that a more active lifestyle really is one of the most important ingredients in health and body care–but it’s February here in Colorado. Too often the sky gray instead of blue, and my nose and toes are cool to the touch even inside our home. My love of walking wanes, and while I’ve thought about joining an exercise class, scheduling a car is difficult in our family. I really need to be active at home.

This happened last week. The gloomy weather didn’t exactly help the gloomy mood clouding my attitude. After curling up in my comfy chair and journaling, I wasn’t feeling any better. (An exercise video didn’t even cross my mind.) I was out and out grumpy.

Then I felt that Voice inside.

He said, “Dance.”

Dance?

Talk about resistance. I didn’t feel like. I didn’t want to. I was sad and mopey and low on energy.

Dance?

But the Voice persisted, and I cranked a favorite worship CD.

Anyone peeking in the window would probably laugh. But my Creator did no such thing. I could feel His pleasure as I danced because He asked me to. The words and melodies of the music nourished my soul and pushed back the negativity that had cloaked me.

The clouds lifted.

I’m not a particularly good dancer, folks. Not only do I have no training, but as a child the religion of our family said dancing just might be evil, so I don’t have much practice either.

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Image found at Silvialioci

While I would love to know more about how to dance well, beneath the art form there is something even more important.

Simply giving my body over to movement, to joy, to release.

To freedom!

Dancing (whether to a symphony, rock and roll, or my worship CD) can be, in it’s deepest place, an offering to the One who created it and me.

(And the great thing about where I am right now? It burns calories and makes my body stronger, too. Dancing is not only effective, but fun! A great tool to add to our healthy body tool belt.)

So . . . how about it? Let’s crank that Ipod and get our groove on!

Until Next Time,

Paula another test (401x192) (2)

 

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Wednesday Weigh-in ~ Eating, Exercise, Excuses, and a Plan

There’s always stuff to do. Person-weighing-themselve-007

There’s always stuff that hurts.

There’s always excuses.

I wanted to start this blog whining about how hard it’s been to focus on my body while remodeling a house, grieving deaths, and adjusting to the kids leaving home. All of those reasons for my struggle are real. Emotional eating is an easy trap to fall back into when sadness or loneliness hits. It’s hard to prioritize exercise when my home feels chaotic, and I can’t stand the mess one more day.

But the truth is life happens. I’m pretty sure I will never live an entire day without more pulling at me than I can conquer in that day, and I’m also sure that however many joyful moments a day holds, there will be something that happens that wants to pull me down, stress me out, or at least irritate me.

The truth is I am no longer at the age I can live and eat without intentionality. There are consequences. Not just on the scale, but in my body, health, and energy levels. As hard as it was to lose all that weight, if I’m not intentional I will find it again. All of it.

For the first time since 2012 I didn’t pay attention to how I ate or exercised over the holidays. And it shows. I feel myself getting into old patterns–being discouraged about the weight gain and allowing that discouragement to shut me down. Emotional eating comes really easy when I’m in that state. Getting out and walking does not. I’m also lonely more often now, and those solitary walks don’t sound quite as inviting as they did when the house was constantly noisy.

Here’s the honest truth. I need to get serious about my health again. I need prayer ’cause I know I can’t do this alone.

This week I’m taking a good first step. I’m doing a BENew cleanse. When I was losing weight and doing these consistently I noticed they helped reduce my cravings for the bad foods. (That first cleanse was a rough one for me emotionally. This one isn’t quite as bad, but I’m struggling a little.)

We’re in another car transition, which has made my schedule difficult. So step 2 for me was arranging with my kids for a schedule that allows me a car two mornings a week. My plan is to visit my chiropractor then meet with a friend who lives nearby so we can walk together.

Step 3 is I’ve also returned to doing a few light exercises every morning at home–some crunches, leg lifts, push-ups, and stretching. Nothing too intense. If I start with too much at first I know I won’t continue, so I’m beginning small and seeking to be consistent.

Where I feel the greatest resistance inside is food. I’ve continued much of the healthier eating that I learned in 2012–more fresh fruits and vegetables, making the largest portion my salad instead of the carbs. But unhealthy stuff has crept back in, too, like sometimes having a snack before bed, being mindless about portions, and being less careful with sweets.

When I lost weight I talked a lot about making changes I felt I could live with long-term. I believe I did that. The problem is I grew weary of mindfulness when it came to healthy choices and wise portions. Combined with less activity and less muscle mass, the weight began slipping back on.

And so I continue the journey. Instead of maintenance, I am seeking the courage to stand up and admit I need to lose a few pounds before it gets out of hand. Honestly, it makes me sad to own that, but pretending it isn’t there doesn’t make me any happier. And as much as I would prefer to keep this a private battle, I know accountability makes a difference. I need to lose eight to ten pounds. I need to do this now before things get out-of-control again, and it’s fifty I need to drop.

There. I said it.

If you’re on this journey with me, maybe a summary of my plan can help you, too.

  • Honesty with self – choosing to admit I must deal with this problem
  • Intentionality – Making choices with intent to stay on the road of health
  • Mindfulness – Paying attention to what (and how much!) I eat and how much I move
  • Spiritual support – Asking God to help me and others to pray for me
  • Admission – Admitting I need to lose and owning exactly how many pounds
  • Accountability – Telling someone that I need to change and have chosen to do so.
  • A plan – for me it is 1) cleanse 2) exercise 3) Portion control 4) healthier foods

Anybody with me?

Until next time,

Paula another test (401x192) (2)

Wandering and Pondering

There is no goal but movement.

No map dictating the journey.

No planned route.

On the days I set aside time to exercise for at least an hour, I simply walk forward.

I haven’t had much time for free wandering. Or I haven’t made it lately. My routes have been quicker and planned to burn 2-300 calories.

But today the wanderlust hit again.

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I thought I’d harvested all the vistas within an hour’s foot travel. That my neighborhood had been explored.

But today I gave myself an hour.

I took a turn I hadn’t taken before.

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And as my feet moved, I pondered last year’s wanderings.

Was the Spirit chuckling as I meandered day after day, making unexpected discoveries? Did rub eager hands waiting for the day HE nudged me to knock on a stranger’s door to see if they needed food?  the day a pastor I’d never met asked me to pray for him, or when I felt a spiritual confrontation like a physical assault when God led me to a gathering to walk through and pray?

Did He do this on purpose? Train my inner person to loosen up by first freeing my feet?

I’d almost forgotten the breath-taking wonder of taking off out the front door not knowing what He was going to lead me to do next.

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Until today.

When I once again pounded the sidewalk realizing this brave meandering in my familiar neighborhood has done more than release my body. The courage I’ve found here, just walking to lose weight, shook loose some sort of interior control mechanism so I could find courage to move forward in life.

So I could figure stuff out that I hadn’t yet.

Would last week’s epiphany have come if last year’s walking had not?

Today I walked the familiar route past the library and the park and kept going.

At first it was more of the same. Fences around a trailer park. Not especially exciting.

I determined to see beauty.

I noticed the homes with rosebushes, big canopied tents sheltering tables and grills. Heard music flowing. Brushed beneath the fresh green leaves of a huge tree.

And then came the surprise. A park I’d forgotten with a nature path I didn’t know existed.

Off I meandered, gravel crunching beneath my feet, curving through verdant grass. First down a hill, then following a stream, then on paved walk into a new neighborhood.

The houses and streets were unfamiliar, though I knew I’d driven through it further north.

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I kept walking, thinking I would find my way back to a road I knew.

But a nudge sent me turning right when I meant to go straight.

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Such a lovely street unfolded before me with home after home with beautiful landscaping, and all those flowers made my heart full.

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More unexpected treasures.

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Found just because I moved forward.

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Flowing with the promptings of my heart.

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In freedom.

And now that I’m learning to flow forward in life, not just in my neighborhood meandering, what else might I discover in this place?

This freedom place.

Until next time,

moldenhauer signature3

Spirit Seeker Sunday ~ Practical Tips to Break the Food Addiction

OUCH: “When the desire for treats is triggered by difficult emotions, it’s not really a desire for treats. It’s a thinly veiled attempt at self-medication . . . our souls are thirsty and ravenous . . . if we fail to . . . fill our souls with spiritual nourishment, we will forever be triggered to numb our loneliness with other temporary physical pleasures . . . this issue is bigger than emotions; it’s really about spiritual deprivation . . . and self-medicating with food . . . vicious cycles I must avoid.” Lysa TerKeurst

One of the best parts of my journey to health has been discovering some of the “whys” behind my eating choices and learning to be mindful of those when I want to reach for food. It’s amazing how the realization that I’m trying to fill an emotional need with something that won’t satisfy, but will instead derail my goals, gives me strength to walk away.

Sometimes it is now as simple as a quick prayer breathed to the Lord, telling Him I want Him to fill my needs, not food.

It was harder earlier in my journey. Maybe because the cravings were more physical than they are now-metting with agent 2-along with being emotional, which they still are. During that time period I found a cup of licorice spice or peppermint tea helped curb the cravings and still felt like a treat. I could sip my no calorie tea and do something else I enjoyed rather than eat–like read a book, write in my journal, chat with a friend, or play on Facebook. I read later that peppermint tea curbs the appetite when you’re hungry and Licorice tea (I like Stash Licorice Spice) curbs sugar cravings!

God is sweet to give us great tasting, no calorie options. Early in my journey I also found that taking a walk when I got a craving was a great alternative. Once I started walking I no longer felt hungry, and the time it required often took me to the next scheduled meal, so I didn’t think about snacking between.

The other cool thing is that walking never fails to connect me back to God. I hear the birds and am grateful for the beauty of their song–and next thing I know I’m thanking God for the gift. Or the sun shines or me, or the sky is a brilliant blue, or I see a flower, a tree, a mountain . . . or I simply feel the fresh air upon my face. Nature draws me to the Creator. Another cool thing that often happens as I walk is that He’ll prompt me to prayer or I’ll use the time to listen to Scripture on the audio Bible app on my phone.

The last few weeks we’ve talked about spiritual practices and how they relate to weight loss, but God created us mind, body, emotions, and spirit. We also need tangible, practical, physical plans to help us succeed in our journey to breaking the food addiction.

What practical plan do you have for the next time you are tempted to self-medicate with food?

Father,

Help me not to self-medicate with food. Give me what it takes to break the cycles of food addiction. Free me to enjoy my life, not just my food. To find freedom not in eating anything I want, but in choosing a fuller life over a fuller tummy. Help me to turn to You when I am tempted to self-medicate. Be my healer. Show me healthy alternatives to my addictions, even if for a while they are simply distractions. But in the long run, draw me to Yourself.

Being practical in overcoming the need to self-medicate with food

PS. I truly believe my Benew products have reduced cravings and helped my physical self in this journey to break the food addiction cycles.

Spirit Seeker Sunday ~ What’s Green Got to Do With Weight Loss?

IMAG1878“I Want Her Legs,” the title (by Lysa TerKeurst) read.

I know the green bug of envy. I’ve always envied flat tummies. Even when I was too skinny as a teen, I had a pooch. It’s always bugged me. (Lately I’ve been doing the 9 Moves to a Flatter Stomach, but I digress.)

In the devotion referenced above Lysa said it’s easy to forget about the gifts we’ve been given, to let them fade into pale, anemic comparisons as we look at what other people have that we don’t.

When I was a young mom I met another young mom. Like me, she had a passel of children. Like me she sang at church. Like me she homeschooled. Like me she was active and out-going. Only she sang better than I did. Was skinnier than I was. Got more solo work than I did. Was sexier than I was. Was . . . you get the idea.

There was a temptation to be jealous. For the most part I wasn’t (well, maybe just a tad bit of that flat tummy and perfect singing voice!) But I didn’t allow myself to turn green. Life had taught me that nobody is perfect, and somewhere beneath her size 4 jeans and golden voice she was a normal human being who had struggles just like I did.

The sad end to this story is even though my friend had so much going for her things fell apart in her sweet family, and everyone experienced great pain.

Lysa said that when she is tempted to view someone else’s life through rosy glasses she says, “I am not equipped to handle what they have, both good and bad.” She nips the comparison in the bud so it doesn’t grow into full-blown envy. She says, “When I want someone else’s good . . . I’m also asking for the bad . . . it’s always a packaged deal.”

This devotion took me back to the word trust. Do I trust that God created me good? That His design for me, my body, and my life is good?

Do I trust HIM?

When I want what someone else has, I’m telling the Creator, the God of the universe I don’t like the way He does things. (And yes, I’ve actually said exactly that to the King of Kings and Lord of Lords.)

When I throw those kinds of fits God is  patient with me, but He often brings conviction. Over time I repent of my bad attitude and tell Him I trust Him–and need Him to help me trust Him more.

Whether it’s someone else’s circumstances or body that looks so good, it’s wise to remember, “A peaceful heart leads to a healthy body; jealousy is like cancer in the bones.” (Proverbs 14:30, The New Living Translation Bible)

Lord,
I confess I am prone to envy of other people’s gifts and to lack of appreciation for my own. I confess that I don’t always trust you know best. Sometimes I blame you for the fallen parts of this world and my life, when it is my sin and the sin of humanity that has brought on the ugly stuff. Please forgive me. Help me delight in the good you’ve put into me–whether it’s my talents, my body, or my life experiences. Show me where I can apply myself to help the rough areas get better–like those crunches and leg lifts my pooching tummy needs. And help me to nip envy, distrust, and whining in the bud, choosing praise, joy, and trust instead.

Tweet it!

What’s Green Got to Do With It?

Devotion on Envy and weight loss

PS . . . The first time I read “I Want Her Legs” I thought, I just want MY legs back. I hope it encourages you when I say, “they’re back!” Keep on keepin’ on ’cause with time and determination, you can get stronger, thinner, and healthier. There are no quick fixes, but there is lasting change when we don’t give up.

Me and My Girl

My daughter popped in yesterday for a little while. We chatted about this and that and then she tells me she’s found a six minute workout that doesn’t hurt her neck but is already toning her abs after less than a week.

That’s when her eyes start twinkling. “Do it with me, Mom.”

And you what?

I DID.

I COULD.

Easy. (Not that there was never a burn.)

I’m not sure you could have convinced me a year ago that I could plop on the floor and keep up with my 22 year old. Will wonders never cease?

Since I liked the short workout and Sarah recommends it so highly, I thought you might enjoy trying it too. I looked it up on YouTube and am sharing it here just for you.

Seven minutes to a flatter tummy!

Back to Healthy Choices and BeNew Thinking

The holidays are over, and with their disappearance needs to come the release of an indulgent attitude!

For me, it’s back to what I know. Just because I entered 2014 at a normal weight for the first time in years doesn’t mean I can return to old habits. And like my devotional on Sunday admitted I did a little too much indulging over the holidays.

The great thing about my new lifestyle is I now realize how easy it is to nip back thinking in the bud and get back to the goal of a forever healthier, thinner me. (So initially “back” thinking was a typo, but I liked it and left it! It’s not just bad thinking that needs to go, it’s back thinking, thinking from the old days that takes me backward!)

Here’s my plan.

Step 1: Return to being mindful of how I treat my body. This is not only important while actively losing weight, this is for the REST OF MY LIFE.

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Step 2: Do a gentle, healthy cleanse to help my body stay strong and release toxins from the crud I brought into my system with holiday eating. I’m using the BeNew Gentle Detoxifying Cleanse, called BEPure. I’ve found a cleanse also helps reduce cravings for more bad food.

Step 3: Make the next better choice. As I pre-schedule this post I’m taking a break from days of long hours of writing fiction to meet a deadline. The old Paula would have devoured chocolate when the creativity waned and then munched on salty snacks while staring at the computer screen. And don’t think I wasn’t IMAG3213tempted. But instead of allowing the stress to take me into mindless eating of empty calories, I’m enjoying lunch as I write–and today, at least, I made the better choice: A healthy protein shake with mangos, blueberries, strawberries, and almond milk. Mmm. (I’m using the BeNew vanilla protein shake. With the frozen fruits blended in it’s almost like ice cream!)

Step 4: Determination to MOVE. In the house on the cold days–a few sit-ups, maybe even a workout video. Walks on the warmer days. Taking a break from the computer even if it’s just to do some stretches.

Share: What’s your healthy choices plan?

*BTW, the BeNew weight loss/nutritional products I chose for my health journey are on an amazing New Year’s Resolution special. Until the end of this month you can actually buy one month and get one month totally free! The company even paired the whole weight loss program with Body Balance, the best nutritional support available, IMHO. Follow my links, or contact me for more information. If you are a new customer and order by phone instead of on-line, you’ll get free shipping, too! I also made a video explaining how to use the products. I’ll post it after I meet my book deadline, but if you want a sneak preview it’s already on YouTube.