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Posts Tagged ‘exercise’

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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I realize that as I get healthier emotionally I can laugh more at my issues.  In the past, I took everything so seriously, was so afraid for people to see the real me so I covered me up with fat.  What would they think if they really knew me?  I hid my deepest fears, feelings, pains and shame under layers of fat.  As my heart heals, the pain fades and the shame goes away, I risk and  let safe people in to see the real Ruthie.  Some things are not pretty,  scarred and still broken BUT I know that as I face my fears of rejection and pain, I become freer to be who I was always meant to be and to laugh.   The Bible says there is a time to laugh and a time to cry.  Laughter is good for my soul.

I do cardio several mornings a week with Mark, he is my gym brother.  He makes me laugh, he  aggravates me, he laughs at me and tells me I am ridiculous many times in an hour.  Talking and laughing makes the cardio hour go by really quick.  We talk about our week, our spouses, kids and ourselves (he tries to talk about sports and I can tell you that last about 10 seconds!).  One day I was talking about the way I saw myself in the past and he looked over at me and said, “You used to be a real head case didn’t you?”  I burst out laughing and said, “You have no idea!”  I cannot tell you how good it felt to be able to laugh at my past. 

Exposing who I was in the past and who I am now frees me to heal, love myself  and others.  Because I can laugh at myself I now will try new things or do things that I know I am not good at and look foolish  (box jumps–when I jump people can’t help but laugh–that will be another post).  

If I am your trainer, you know there is one thing I will never let you laugh at or make fun, that is your body fat.  Many times fat is covering up pain and I will not let people minimize their pain by making fun of their outward appearance.   For me dealing with the pain and healing, renews my spirit, gives me the energy to educate, retrain my body and mind.

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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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By associating with wise people you will become wise yourself.

Menander

Change the scenery in your life if it is negative.  Hang out with people who lift you up, who encourage your healthy lifestyle, and who have character traits, skills or qualities you want.  Find people who like to exercise, who are further down the road than you and can educate you.   Take classes to learn new things that will bring health and balance in your life.

wisdom

Humble yourself, find healthy people, listen to how they talk, watch how they live their lives, see what they eat. 

THEY WILL RUB OFF ON YOU!

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We had a great weekend.  Little bit of this and a little bit of that but not to much of anything.  I am rested and ready for a new week.  My work and responsibilities provide a structure of how my week will play out  time wise but what I eat, when I exercise, and the choices I make are mine to make minute by minute.  Planning makes my choices easier.

I plan my food.  I prepare it, I measure and package it so that when I need to run out the door it is ready to go.  I do not want to be  caught with nothing healthy to eat and a decision to make when I am tired and hungry.   When I am cleaning up dinner and putting away the food I package my lunch right then.  Everything is out and then at 5:00 a.m. the next morning I just grab my bag and go.

I plan my high calorie meals or desserts.  If I want to eat things that are costly in my calorie bank,  I plan for it all day long.  I am not going to eat things and feel guilty and the only way to do that is to plan it and sacrifice during the day.  Most Friday nights I make homemade pizza.  I eat very light all day Friday and never ever have one moment of guilt while I am eating my pizza.   It is not cheating for me, I plan it and enjoy it.

I plan my exercise for the week.  I tell people that if you plan for five days of exercise you will probably get in four.  A child gets sick, you have to run to the dentist,  you get tied up at work, the list of things that can mess with you plan is endless.  They are not excuses–they are life, so I plan for the unexpected and give myself room for life to get in the way.  If I can’t find five times a week to exercise then I look at my schedule and adjust it.

I plan my sleep.  Getting up at 4:00 a.m. consistently can take its toll on your body and your spirit if you do not get enough rest.   Keith pointed out I was getting grouchy on Thursday so I am adjusting my schedule, training people later on Wednesday morning and going in later to exercise.  If you notice, I am still exercising, I just adjusted my schedule.   I TVO programs that I like that come on to late for me.

Studies show that people who do not get enough sleep gain weight and have a hard time losing weight.  Sleep is so important. 

I plan me time.  Tonight I am going down to The Cook’s Warehouse to take a cooking class.  I am the only one in my family who cooks and I am tired of the things I cook so I am going to take classes that will help me fix new things and educate me.  I love cooking, it is my thing, and I am going to expand my skills. 

If I can’t find time to exercise, cook, and sleep my priorities are out of whack, I access and adjust my schedule.

Planning gives me confidence in my choices.  Do you have a plan for your eating, exercise, sleep and me time?

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My husband is one of the kindest people alive.  He puts up with me, that alone should win him an extra jewel in his crown.  After 27 1/2 years (I am proud of that half year, # 27 was a hard one and this  1/2 has been blissful!)  he has learned the best way to approach me.  I have learned to listen carefully to the meanings of his kind statements, but sometimes I miss the deeper meaning.  Sunday night would have been one  of those times.

Keith and I were doing our regular Sunday night activity of folding clothes and getting ready for the week.  As we were folding clothes he mentioned that fact that I had gotten up consistently the last eight weeks at 4:00 a.m. to exercise and how proud he was of me.  He said he has been thinking that maybe my body might need a rest in the middle of the week and I should maybe think about taking  Wednesdays off  and workout on Saturday.  I blew him off and said I was in a good rhythm and wanted to keep it up.  He was quiet for a little while but I did not notice and then he let out a large breathe and said, “What I am trying to say is that you get really tired by Thursday night and you are not very nice by the time you get home.”  Okay, now he had my attention.  Me, not nice on Thursdays?  Hmmmm, could that be true?  I always tell people that we are exhausted by Thursday and take it easy Thursday night.  When I started to think about it, I realized yes we all are tired on Thursdays, but I am really tired and grouchy. 

Being a rigid person, in the past, afraid that if I take a break one day I may never go back, I felt a little afraid and told him I would work on the grouchy part.  I could not say I would not go in on Wednesday.  Keith is so supportive and does everything he can to help me accomplish my goals.  He goes in a little later in the mornings and takes Candace to school so I can get my workouts in.  He never complains and cheers me on so I did not want to ignore his comment but I had a little fear and had to work through it.  Wednesday I got up at 4:00 a.m. as usual and worked out.  When I got home I was exhausted.  My knee and hand were hurting.    My body was tired, my emotional reserves were low and after I snapped at Candace for no good reason I stopped and said enough.  I got into bed at 8:00, fell asleep by 9:30 and slept until 4:53.  No workout this morning.  The sky has not fallen and I feel rested. 

Fear of going back, fear of failing, fear of  gaining weight used to be my driving force.  Now I truly am driven by the desire to be healthy.  Sometimes healthy means listening to your body and resting.  I believe in myself and my healthy desires and know that I will be back on Friday.  Letting go of  past fears feels good.

Finding my desire to be healthy under the fear was the best thing ever!  Do you have a fear that effects your life?  Can you let it go?  Can you dig deeper and find your true desire?

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Four a.m. came awful early this morning.  I gardened all weekend.

My back and neck are a little sore, my thumb is aching with arthritis pain, my back is sunburned and I have never been happier.  I am so thankful I could get down on my knees in the dirt, haul bark chips, carry planters up the stairs and till the dirt by hand with a shovel.

Being in shape allowed me to move around in my yard Friday, Saturday and Sunday.  The pain I am feeling is temporary but I will reap the benefits of my garden all summer.

The other exciting things is that I have jagged dirty nails.   Forget the fact that I bought gardening glove and only wore them for about thirty minutes!  I have not had nails for two years.  I had a vitamin deficiency and my nails would not grow.  I am so excited to have nails to get dirty.

I am starting the week a little achy and tired but so excited that I am healthy.  Going to the gym this morning to exercise is a good thing.  I have always heard that perspective is how you look at things.  I am choosing to look at things in a positive light this morning.

How are you this morning?

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