Ugh! I am done with being overweight! I'm tired of being tired! I'm tired of not fitting into my clothes! I'm tired of having achy joints! I'm tired of not getting a good nights sleep! It's time for a lifestyle change! I know that I am the only person that can do anything about this! I cannot blame anyone but myself!
Tomorrow I will be re-joining Weight Watchers and I will continue my weight loss journey until I have reached my goal! Lifetime membership this time, Debra! I will be working out at the gym a minimum of three times per week! Thank you Meghan for being my gym partner!
Yes, I'm throwing it out here for all to see! That's me in front wearing the purple shirt!
I will be posting my progress - likely some of the meals I'm eating, and the workouts I'm doing, and a few selfies along the way to show my progress. Please follow me on my journey to my new healthy lifestyle! Words of encouragement are welcome!
Family Photo 2004 - Photos by Jana
It was February 2003 that my daughter announced that her friend's yellow lab had a litter of puppies and she wanted one. She had already picked out the one she wanted from the litter of six, three chocolate labs (like their dad) and three yellow labs. The one she chose was a beautiful golden male with a pink nose. After much debate, the kids decided to call him AJ.
AJ quickly warmed our hearts with his sweetness. He was our constant companion. It was so much fun to watch him try to chase the kids running down the hill in our backyard. He would go tumbling every time. He loved to play fetch with a stick, especially when we would throw it into the pond. He would swim after it and bring it back so that we could throw it back in the pond for him to chase again and again.
When we moved to San Antonio, AJ would ride with me every morning to take the kids to school and he would cry when they got out of the car. I've always worked outside the home; however one summer I worked from home. AJ was my constant companion - at the computer, fixing dinner, picking up the kids, whatever I was doing. He loved to go on hikes with us, and he loved going with us to the beach. Actually, he didn't care what we did as long as he could come along, and we would take him as often as we could.
Needless to say, AJ is a very important family member and we love him so much! In June of this year I took him to the vet because he was sneezing a lot and sometimes he would have nose bleeds. The vet found a tumor in his nose and suggested surgery. He explained the risks to us with a dog of AJ's advanced age, so we postponed the surgery until our son could get home from the Army. At the end of July AJ had surgery to remove the tumor.
We had hoped the surgery was a success, and AJ did have a little over a month of easy breathing. Unfortunately, the tumor is back with a vengeance and now it is cancerous. He still wants to play fetch in the backyard, though not for very long. He still eats like he should, but I can tell that he just doesn't feel real well. He is always happy to see us - his tail still wags though not as high. He is such a gentle sweetheart! I know that AJ is not much longer for this world and it breaks my heart, but my family and I will always have such special memories of him.
In Part 1 of Healthy ,Happy, Unstoppable! I asked if this described you, and if not the reason may lie in the foods we eat, how much physical activity we get (or don't) and how much sleep we are getting. I went on to describe what a healthy diet may look like. In today's blog, we will look at our physical activity and why it is so important to incorporate it into our lifestyle. We will also look at why sleep is such an essential part of our health and well-being. So let's begin!
Some of you will look at this subheading and say, “Really, you expect me to get up and move?” Um, yes, that’s what I’m saying. It doesn’t have to be anything strenuous. I’m not asking you to run a marathon unless that is something you are used to doing. I’m not asking you to be a “gym rat” unless you already are one. I’m simply asking you to take 30 minutes a day, 5 days a week to get up a move. Take a walk for 30 minutes (it can be three 10 minute walks a day if you want). Put in an exercise DVD or go on YouTube to find an exercise you like doing. The key is to find something you enjoy and will continue. If you’re not in good shape, don’t expect too much of yourself in the beginning. Do what you can each day, and in no time you will be able to keep up. Consistency is key!
Why do we want to get physical activity? There are many health benefits to physical activity and here are a few:
Plenty of Sleep
Early to bed, early to rise makes a man healthy, wealthy and wise – Ben Franklin. We need between 7-9 hours of sleep per night. This is vital for our health. Did you know that lack of sleep causes obesity? Yes, with too little sleep our leptin (feel full) and ghrelin (feel hungry) hormones become unbalanced. Lack of sleep creates too little leptin, thus we feel hungry and tend to over-eat. It can also cause heart disease, and diabetes. So what are the benefits of sleep?
Who is willing to change their lifestyle to become healthy, happy, and unstoppable? Please comment below to let us know how you will change your lifestyle and how we can help. We’re in this together! Let’s encourage each other to be the best we can be! Are you in?
Are you feeling healthy, happy, and unstoppable? If not, why not? Often the answers to these questions reside in the way we eat, the way we move (or don’t), what we do in our spare time, and in the amount of sleep we get. Yes, many of us have much more stress in our lives than we care to admit, but there are things we can do to help alleviate this stress through a healthy diet, physical activity, and plenty of sleep.
Guess what, this is not as difficult as it sounds. However, it is a change in mindset. You don’t want to feel healthy, happy, and unstoppable for just a moment, a month, or a year. You want to feel healthy, happy and unstoppable for life, right? This is not just a diet and exercise plan, it is a lifestyle change. So one word we want to remove from our vocabulary is TRY. We don’t want to try to change our lifestyle; we will change our lifestyle to maintain good health for life. So set those goals that will get you to the lifestyle you want, write them down, and let’s get to it!
Any of you who know me know that I have struggled with my weight over the years. Believe me when I say I have tried about every diet out there and have lost weight with every one. The most success I’ve had though is with those that allow me to eat a balanced diet, such as Weight Watchers or the Mediterranean Diet. The secret is staying within a certain calorie range to lose weight. To lose one pound per week, you must cut out 3,500 calories per week from your diet. There are apps out there that will help you log your food and stay within your calorie limit. My favorite is My Plate. I have synced this with the website livestrong.com in the My Plate section. After you have logged your height and weight, it will ask you how much weight you want to lose (or gain) and how many pounds per week you want to lose. It then gives you the number of calories you can consume in a day to lose weight. As you log your food it shows the nutrition value and number of calories consumed. There is even a place to log your exercise.
What should you eat?
*Note – this is not a complete list of food items for this category.
If you need a sample diet plan to help get you started, there are many out there on the web. Be sure to choose one that is balanced, allows protein in every meal, including snacks to help keep you feeling full, and that does not go below 1200 calories per day.
In Part 2 of Healthy, Happy, Unstoppable! I will talk about physical activity and getting plenty sleep and why this is important to changing our lifestyle. What are your goals, and how can we help you achieve them? Please leave a comment below.
No really, are you in your moment? It's ok if you haven't figured this out yet! I know I haven't got it all figured out, but that's ok! We'll figure this out together. Expect great things! Don't worry about the unexpected - celebrate it! Yes, setbacks may happen (and probably will), but we will push through them! We will empower each other to be the best we can be by encouraging each other to step out of our comfort zones. How will we do this? I have a few ideas, but I'm certainly open to feedback and other ideas.
A few weeks back my husband encouraged me to sit down and set some goals for myself. It was an eye-opening experience. It made me more centered and ready to embark on a new adventure. So, let's begin by setting a few goals: physical (healthy and fit); family (relationships, family activities, environment); spiritual (personal commitment, biblical understanding, church); leisure (travel, reading, gardening, walking on the beach); career (ambitions, fulfillment); financial (income, investments, retirement).
1. Physical: What do you want your body to look like? For me, I want to be healthy, strong, and fit for life. How do we do this?
Well, that’s certainly a start don’t you think? When we put our goals in writing, our brain goes to work to figure out how to reach our goals. Our job is to listen to the gentle prodding the brain gives us to get us moving to reach our goals. This is just the beginning of living “in your moment”. Let's have some fun with this and encourage each other along the way. What would help you live in your moment?