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Archive for the ‘exercise’ Category

Pushing up

Push ups are a much feared and hated exercise by women, men don’t want to do them and look foolish, but friends they are a great exercise you can do in the privacy of your own home and get a great core and upper body workout.   

push up

Push up

Proper form is key!  Below is a website that will help you with form and give you a plan how to get to 100 push-ups (you think crazy today, but it is possible!)  They give you a test so you can get a starting point and how to progress.  You can start on the wall if you are weaker and eventually get down to the floor.

100 push up challenge

Give it a try and let me know in six weeks where  you are at.  I am working on mine!

Take one step today to make yourself feel better and healthier. 

Have a healthy day!

Ruthie

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When I woke up this morning the weight of the world felt a little (mild version) heavy.  I could feel myself starting a list in my head and the list was not positive, a lot of the things I was thinking were true, just not the entire truth.   The Bible and The Secret say the say thing, “where ever you put your thoughts, there you will go.   There are negative things that are true, I acknowledge them and I am working on them, BUT I want to focus on the positive things in my life.

So I caught myself early in the spiral and said, “No, there is more to the story, what is the other side?”

So here is the other side, these are things I know:

I am glad there is a God and Love greater than myself. 
I have a family that loves me (husband, children and extended family)
I have amazing friends
I love my job.  I love the people I work with every day.
I live in a country that it is encouraged to express yourself
I am a work in progress and I am moving forward (slower some days, but
     moving just the same)
My tastes have changed to healthier foods, I like oatmeal with pumpkin    
      now and not only is it healthy, it really taste good to me.  I am not
     saying I don’t like a good hot french fry, cuz I do, but healthy is better for
     99% of the time. Okay, maybe 85% is more accurate, I am just telling the
     truth.
I have friends who keep pointing me towards healthier thinking and
     actions.
Everyday that I laugh I feel better.
Everyday that I choose to be positive I feel better.
I love to exercise
I love to move
I love to take deep breaths and smell the Fall air.
I ran/walked five miles in the woods Sunday with 350 other people who
     wanted to be outside and trying to be healthier.  I had friends running
     with me and family cheering me on.  (that is the best thing ever!)
trail run  11-8-2009 022

Battle Creek Running Friends

 
I am still growing and moving.
It is a new day with new possibilities.
I like the positive truth way more than where I was headed first thing this
     morning.   My list could be longer, but I must run to work!
 
 Tell me something you know to be true and positive for you today.
 

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I had run two 5k races before but I had never run in a trail race.  To be honest, I did not even know they existed until this one!  Matt and Laura from our gym ran it with me.  Laura and I ran the 4.5 and Matt ran the 10 mile race.  

I have three words for you:  I AM HOOKED!!!!!

I loved it.

Laura and I were not out to win the race.  She had run marathons and had a lot of experience running so I was happy to follow any advice she had for me.  We wanted to have a good time and to finish. 

We ran through the mud, ran in forest up tall hills, we walked across a log over a little ravine, we climbed with the help of a rope up a tall embankment and ran through streams.  I must tell you I have never hopped or crawled over so many fallen trees in my entire life.  It was breath-taking to be in the woods, see the beauty around us and be gasping to get the next breath to get up the next big hill.

We had so much fun.  The most exciting part for me was that I was not afraid.  It never crossed my mind I would not finish or I could not do it.   For me, that alone, was a victory.   Friends I can barely walk on the sidewalk without tripping so running in the woods with many obstacles was quite a challenge and gave me a lot to laugh at myself about!  IN THE PAST, fear has kept me from doing so many things in life, but not any more!

I was excited to have a friend who is my age, wants to be healthy, wants to try new things and can laugh and encourage me up a big hill.  We went out afterwards and ate a big sandwich, had some beer and watched college football.  It was a great day.

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Candy has always wanted to make a fondant cake & we did it together with Kayla

Candy wanted to make a fondant cake & we did it together with Kayla

 

Today my daughter, Candace, aka Candy, turns 11 today. I was thinking about what to give her for her birthday and of course I got introspective, if you have not noticed I do that a lot, and started thinking what would be the best gift I could ever give her.

Let her be Candy. 

When naming Candace, my best bud, Robin, promised me that if we called her Candace everyone else would call her Candace.   It worked until she turned 10 and SHE decided she wanted to be called Candy!  There is nothing wrong with the name Candy, taking a deep breath, trying not to conjure up …..  Anyway, at that time, I realized how important it was that I let her be Candy and whatever that means to her.    If you know Candacey, you know how much the name suits her.  She is absolutely hilarious and so much FUN!

Candy dancing a few years back

Candy dancing a few years back

I never discovered who I was until I was in my 40’s.  I want her to have confidence in who she is today.  I want her to explore all parts of her.  My job is to give her wings so she can soar with confidence into this big world.

Be Ruthie. 

When I walk with confidence I am role modeling for Candace what a confident woman looks like.  Becoming mentally, emotionally, physically and spiritually strong gives her a picture of what a healthy woman looks like as she grows. 

A couple years ago she drew a picture of me.  I was a stick figure holding weights.  I was so proud at that moment because when she thought of me I was doing something healthy and positive.

Help her find her strengths.

Candy is an amazing artist and loves to cook.  School is not her favorite thing and motivation for school work is challenging.  When we started tapping into the things that she loved she blossomed.  All of a sudden her confidence soared.  She did better in school and started to enjoy life more.  We signed her up for art classes this last year.  She loved it.  She tends to be shy out in public but make it about art and she is excited and ready to give new things a try.;

Candy being her funny self

Candy being her funny self

Candy painting pottery

Candy painting pottery

Candy and her pup, Lucy

Candy and her pup, Lucy

We like to cook together.  She is quite good at tasting things and deciding if things need a little something more.  In two weeks she is taking a five day, five hour a day, cooking class for kids.  She is so excited and so am I. 

Imagine if we can help her discover what makes her tick at a young age. It makes my heart so happy to think we could help her discover what makes unique.

Teach her to listen to her spirit.

Sometimes I want Candace, sorry, Candy, to try new things that she does not want to try.  I have learned to really listen to what she is not saying.  Sometimes it is fear or insecurities on her part and sometimes she does not really want to do it and I have to back off and listen.  We talk through things and then I let her decide.  It makes her feel powerful.  Feeling powerless is a horrible feeling.  I want to her to feel fear and then be fearless and the only way to do that is to identify the fear and then plunge forward.  My job is to cheer her on, give her a little push, maybe hold her hand and maybe let go.

Make eating healthy normal and a way of life. 

I want Candace to think it is normal to eat healthy.  She LOVES SMOOTHIES!  She can make them herself.  Healthy snacks have become her favorite snacks.  When I make healthy food fun and tasty she does not want the junk.

 I could go on and on but as a healthy role model I must get up and go to the gym to face a fun hour of cardio.  (yes, I mean fun, I have a cardio partner who makes the hour fly)

Candy in her new apron

Candy in her new apron

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I lost seventy pounds in nine months six years ago.  People would come in my office at work, close the door, and say, “Okay, exactly what are you doing to lose your weight?”  I would tell them, they would say okay and leave.  My commitment to lose weight at that time was extreme, OCD.  My husband and I had talked and we determine that I would take the next year and dedicate it to me losing the weight.  My life had been about everyone else and it was time for me to concentrate on me.  So in a nutshell here is what I did.

Nutrition
Measured everything I put in my mouth.
Wrote everything that went into my mouth on fitday.com (free site)
             (if I could not tell the calorie content, I did not eat it)
I looked at every label to check the calories, fat, carbs and protein
When I ate out I looked up the nutritional information before I went and decided what I would eat.  If they did not
             have it, I called ahead or asked for the information when I got there.
I did not eat sugar for 9 months.
I ate 30% fat, 30% protein, 40% carbohydrates. 
I ate every three hours from when I got up until I went to bed.
I ate fat, protein and carbs at every meal.
My trainer looked at my fitday daily reports each week.
EXERCISE
45 minutes of cardio five days a week.
Weight training with my trainer three times a week for one hour each time.
Heavy weights.
My trainer weighed and measured me every two months.
MIND
I journaled almost every day.
No more self defeating statements
Positive affirmation and visualization
Went to counseling to help with body image
I told my trainer my fears and we conquered them one by one.
What did I lose in those nine months:
70 pounds
some friends
years of fears
time at home with my family
years  of failures
lots of sleep (I had insomnia)
my mind at times  (I was obsessive-compulsive about it)
shame
humiliation
What did I gain:
time with my family  ( I will live longer now)
I can love my husband and  kids better
new friends who want to be healthy also
muscles
belief I could conquer my fears
belief I was worthy of taking care of myself
belief that I mattered
love for myself
education on what to eat
education on how to exercise
education on how to treat myself and others
education on how to think
a new career
a scarred but new body
a love for sweating
better sex 🙂
confidence
a healthy respect for myself and others
peace (now I sleep great)
my mind–I don’t let negative thoughts control my life
I could go on and on about what I gained.  You ask, Was it worth it?  ABSOLUTELY!!!  Would I do it again!! Yes.  Do I think there is a better way?   I think there is a less compulsive way, but it was part of my journey.   I am trying to live out  a more balanced approach and encourage my clients to go that route. 
I found that you cannot mantain extreme results without extreme behaviors and that is not how I want to live. I WANT BALANCE!
My approach now to maintain and better myself:
eat moderately
eat nutritiously
exercise five days a week
     4-5 days of cardio, 30 minutes to an hour
    4-5 days of weight lifting
keep working on the transforming of my mind and spirit. 
Losing weight was a short term goal, maintaining it and learning to live a BALANCED, healthy life is a life time journey that I love!!!

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Only one thing

Here is your assignment, yes, you have homework!  Choose ONE habit in your life that is unhealthy and come up with a healthy alternative and start putting it into practice this week.  In the past, I have seen a lot of negative behaviors in my life, got all hyped up, made a list of changes, got completely overwhelmed and either started and gave up or never started because the list was so daunting. 

Last year I was not allowed to lift weights or do cardio the last two months of the year, I ate pretty bad during Christmas and my spirit was afraid of the task of getting healthy things back into my life, so I made a plan to work on one thing at a time.

January:   I was going to do some form of cardio six days a week for 30 minutes. 

February:   Add weights back into my routine.

March:  Eat less starch carbs.

April:   I started doing cardio four or five days a week for longer periods with intervals at least two days.

May:   I am working on spacing my food out through the day because I have low energy late in the afternoon and then starting eating the wrong things.   (My hubby and I are having a debate, he thinks it should be: me finding more time to sleep–I am reconsidering, all studies show you will gain more health by getting the sleep your body requires–it is an issue of great importance)

I am not saying I did not change anything else but I focused on that one area.  I will tell you a secret, when you get one healthy thing in your life and are successful you want more and more, it becomes easier and easier.  Success breeds more success.  Here are somethings I have learned in the last four months:

Delayed gratification is so much more rewarding than instant.

Getting my body back takes time, I must be kind and patient with myself.

If I want to lose weight I must do the time on the cardio deck. (I really already knew this, but walking it out has paid off!)

When I got the starchy carbs out of every meal I did not crave them as much.  (I eat a LOT of raw veggies and some fruit in their place)

The people whose bodies I admire work really hard and have for a long time.

I feel better eating less bad fat and starchy carbs.

When I eat healthy I do not crave as many unhealthy foods. (except the week before my period–that is a work in progress!)

I feel successful because I am gauging it on the ONE thing I am working on.

If I could choose for most of my clients what the first thing they would work on first it would be their mind.  The mind is the one of the first things my trainer helped me change.  Changing negative talk into positive talk will CHANGE YOUR LIFE.

Can you share with us one change you have made or will start to work on?

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