What Follows 28?

So, I've just completed 28 days following the Fast Metabolism Diet in strict adherence.  I reached my goal and I feel great. I am craving a cup of coffee with cream again. Can I drink it? What about the foods I avoided while following the 28 day regime? I don't want to lose the healthy glow I have or the energy I feel. What next?

Maintenance can sometimes be an unpopular activity. I know from all my previous weight loss journeys that it is often harder than the diet was.

Weight management wasn't an issue for me as a teen. I was a skinny little freckled face farm girl growing up. Even though I gained a TON of weight during both my pregnancies (60# with the first, 45# with the second) I managed to lose all of but 5# with in the first year of their births. And truly at the time, I needed that extra weight. I was too thin.

I didn't start having issues with unwanted weight gain until I was separated from my first husband. For the first time in my adult life I didn't have anyone controlling what I ate so, I ate whatever I wanted. (A lot of despair and anger was soothed by the midnight munchies, a lot of stifled aggression diverted by the drive thru window of Micky-D's) As a result I quickly packed on the pounds. Then life got more settled and calm, I was working a full time job and slowly the weight came back down.

I fell in love and we got married. Happy and content to play homemaker again I started banging out all kinds of wonderful in the kitchen. Aaaannnnnd, the weight crept back on. When one day I saw a picture of myself I knew I had reached the point of desperately needing to do something.

the picture that spurred me to change.

I joined Weight Watchers. I was successful with the program and by the end of the first year had reached my goal. I kept the weight off for several years, then slowly it started creeping back on. Maintenance wasn't going so well.

Next came Curves. Running my own business, working out every day, following the weight management program we promoted, I quickly lost weight. Then the stress of running my own business took it's toll and slowly but surely the weight snuck back on. It seems to be a never ending story with me! Lose it, Gain it. Lost it, Gain it. Aaaaaaghhhh!

The thing each of these weight loss stories have in common was the maintenance phase. Each time I reached a goal and started living out life in maintenance mode, it would only last for so long. Why? Because I had been counting calories or counting points or following specific meal plans and as soon as I returned to eating without counting, my body greedily grabbed hold of each morsel of caloric/ fat and stacked it back on. That is why this 28 Day Fast Metabolism Diet held such appeal. I wanted a metabolism that was on fire! I wanted my food to properly fuel me, to be my ally not my enemy.

So, back to my original question. Can I have my coffee with cream? After following specific phases of eating each week and avoiding certain foods, what do I do now?

Well, since wheat and gluten and corn were already on my "do not touch" list due to food allergies I have no issue with leaving them off for forever! I suspect dairy should not have a primary place in my eating anymore but in moderation I plan to explore that. Many of the things that were strictly OFF THE LIST, during the last month I have no problem leaving behind. And let's be honest, NO ONE can eat anything and everything and expect to stay fit and healthy. We all need to be sensible in our eating choices to be healthy.  But after following the plan that allowed my liver to heal and process food the way it was designed to and for my metabolism to be revved up, I should be able to navigate maintenance successfully. I'll post an update from time to time and let you know how it's going. Feel free to help hold me accountable. :)

28 Days Part Two

Winter isn't my finest time to begin with, given that S.A.D. (seasonal affective disorder) compounds my long term battle with depression. Add in some feeling pudgy and sluggish and you've got a major black cloud hanging over you.

So.. with the arrival of spring and thoughts of cute summer tops and capri's to wear, I went into a little bit of panic mode when I discovered the change in my body (thanks post-menopause) over the winter months meant those cute clothes just didn't fit right anymore. I knew I had to do something.

A few days later in a conversation with my daughter-in-law, she mentioned a diet that several ladies she knew were following. She said they were eating all the time and losing weight. But she said it was super strict, in that there were lots of things prohibited on the eating plan. Still, they were losing and liking it. I was intrigued and later that day I googled the title and did some research on the diet.

The Fast Metabolism Diet was the name of the book and author Haylie Pomroy assured readers that they could lose up to 20# in just 4 weeks through the fat burning power of food. I didn't feel I needed to lose that much but so much of what she wrote about resonated with me because of my prior days of owning my own fitness center. We taught a weight management program at Curves that espoused ways to raise your metabolism so you'd lose the weight and keep it off. (That eating plan didn't work so well for me once I realized I was wheat/ gluten --and to some degree, dairy- sensitive). I realized just a few chapters into the book that the main problem for me was that the restrictive calorie intake had messed big time with my metabolism. I also wasn't eating enough of the right kinds of foods and I needed some help to get me back on track.

Now, you might think I'd know how to eat right but I'll admit right now, in the last few years I've gotten lazy in the kitchen. My cooking had gotten into a rut and I'd been going for fast, easy and cheap when it came to food purchases and prep. And because I am wheat/gluten and semi-dairy sensitive, it's a challenge to find food I can eat sometimes. I needed a meal map to point me in the right direction. Fortunately The Fast Metabolism Diet was full of maps and pointers. A kind of GPS for my tummy!

The diet is strict: NO wheat, corn, soy, dairy, sugar, artificial sweeteners, fruit juice, alcohol and, (the biggest one for me) NO COFFEE!! (I almost said "I can't do this" when I read that part. In fact I negotiated with myself thinking I could give up all of it but the coffee but once I finished the book I decided if I was going to commit to doing this, I needed to commit fully and give it my all)
And that's what  I did. I began to wean myself off the caffeine. I sat down and wrote out a meal map of my own, using some of the books recipes and suggestions, substituting some foods with ones I liked better (but that were still on the approved foods list) I prepared a shopping list. Best of all, my husband said he wanted to do this with me!

While the diet is strict, and with that list, you think "well, what's left to eat?" but honestly, I've never eaten better! Fresh fruit, veggies by the bushel full, lean meats--organic and nitrate free whenever possible, healthy fats like almonds and cashews, hummus and  avocados. Yes, I've missed my coffee and cream but it's not for forever. It's 28 days of eating strategically, designed to light your metabolism on fire! I've not felt deprived or starving and when I'm hungry it's because it's time to eat not because I've had to skip a meal to try and justify calorie intake.

 I feel better than I have in years! I have energy and stamina. My digestive issues have settled down to almost nothing. I've had only one bad day of fibromyalgia symptoms and I know it was related to snacking on some questionable food items at a party. I've lost inches all over and definitely seen a reduction in that troublesome tummy area! And weight loss? As of this morning I've dropped 10 lbs and am at the lowest weight I've been since... I can't remember when! (hubby reports he's lost about 5 lbs and definitely feels better and really loves and appreciates the wholesome goodness of the meals)

Bottom line is... it works.

coming next.... What follows 28? 

On Setting Goals, Being Smart and Choosing My Word

I had my word for 2015 all picked out a couple of weeks ago. I even shared my word last night with my husband as we waited for the clock to strike. The word was "Joy" and it's a beautiful, lovely, meaningful word but this morning on my walk, as frosted grass crunched under my feet, the Lord spoke a different word to me.

It's not a new concept, anymore than Joy is. I looked over my words from the last few years; relationships, gratitude, love.... are on the list. As I reflected on the new word I realized that I have a pretty good grasp on joy these days but grace is a more slippery fellow. The more I chewed on it the more it became clear to me: I need grace and I need to extend grace. The more I read Facebook, newscasts and blog posts and the more time I spend in traffic, grocery stores and relationships, the more clearly I see how desperately our world needs more grace. And I was convicted that it starts with me. I need to extend grace to those who offend me, extend grace to those who are hurting, to even extend grace to myself! I need God's grace every day or I'd be in such a deep deep hole I'd never see light again. And if I need grace so desperately I can only imagine how much others need it.

While a new year usually brings up the subject of setting resolutions, the latest trend is to set some goals instead. I like that. I recently came across this nifty little acronym about setting SMART Goals. It goes like this:

(sometimes I see Action & Reasonable in place of attainable and relevant )

I remember back when I had my fitness center, when a new member joined, we'd set goals with her. Often the woman would say she wanted to lose X amount of weight. We'd ask "why?" so we could keep the reason for doing so in the forefront of her mind. Just as often the answer was: I want to be healthy. Which is great but I always pressed further: what exactly does that mean to you? What does healthy look like for you?

One of my favorite answers was from a gal who truly struggled with obesity. She thought long and hard and finally in a whisper and with tears in her eyes, replied that she was a brand new grandma and she wanted to be able to get down on the floor to play with her grandbaby. In her current condition there was no way she could get down on the floor, not to mention, get back up. She was able to keep that picture in her mind's eye about kneeling on the floor with her grandson and playing games and it kept her motivated to stay with the program and lose the weight. (The day she brought in a picture of her laying on the floor next to her 2 year old grandson playing with his train set was a red letter day for both of us!)

Ah, yes, good memories.

Smart goals and a word to live by. That's my focus this first day of 2015. 

What's yours? 

it's a cleaning toilets kind of day

On the eve of my 16th birthday I went on my very first date. It was the high school Tolo, and I had asked the boy I was crushing on to go with me. I wore a long dress and got my hair do-didded up. He gave me a corsage, we went to a fine dining establishment and then the high school cafeteria where the dance was being held. We danced a couple of slow dances but for the most part we sort of hugged the wall and tried to downplay the awkward nervousness between us. I was home by midnight and wrote furiously about it in my journal before finally crashing in a state of bliss.

And the next morning, a Saturday, birthday or not, I was in my old jeans and ratty sweatshirt, dusting shelves and cleaning toilets. And yes, I think there is some significance in that.

the love-burkes are ready to walk n' roll!

So... yesterday I participated in my very first race. Walking, yes, but a race just the same. Timed and competitive and I rose to the challenge. Bruce asked me before we left the house what sort of goal did I have in mind for the day. Because I walk almost every day and the 4 miles we were signed up for had become pretty routine to my daily regime, I was really only interested in doing it in a decent amount of time. Keeping in mind that we'd agreed to do the race together and that Bruce does not walk every day and does not walk as fast as me, I needed to remember to keep my pace compatible to his. Still, I wanted to complete the race in a decent amount of time. I told him I'd like to see us complete it in no more than one hour. We'd been averaging a 4 mile walk together on Sunday mornings, on a road that was uphill both ways, in about 65-70 minutes. Being the Honeywagon run was all on level ground I figured doing it in an hour or less was certainly manageable.

And we did. 59 minutes and 29 seconds. I tried not to smoke my sweetie too bad but it was hard holding back on such a glorious warm day, with a spring in my step to match the season. We walked side by side some of the time, other times I was in the lead and encouraging him to catch up while he suggested short cuts across farmland. (such a kidder that hubby of mine.) We had a lot of fun and every step of the way I was aware that he was doing this for me as much as with me and I cannot tell you how much that gesture meant to me.

peace out baby!

who is this cute guy following me anyway? maybe I should get his number....

Perhaps walking a 4 mile stretch doesn't sound like much to a seasoned walker or runner but I deal almost daily with physical challenges so this was HUGE to me. Accomplishing something that had been buried in the recesses of my heart since I was in my 20's was also huge. (getting a little emotional here, sniff, sniff)

walking hand in hand up to the finish line and then he insisted I cross first. 

This morning was very much like the day after my Tolo. I am still riding high on my goal being met, but the reality of daily life is also needing attention. So here I am in my old jeans and a ratty sweatshirt, dusting shelves and cleaning the toilet.

no prizes awarded for walkers but I did win a pair of socks in a door prize!

I can hear my mothers voice (you probably can hear someone in your past saying this too) reminding me of that old Proverb, "pride goeth before a fall" (which a shortened version of the real verse but you know what I mean, right?) My point is this: I must remember to not get puffed up about things. And cleaning toilets helps me with that.... sort of... :)

Galatians 6.3 says For if anyone thinks he is something when he is nothing, he deceives himself. 

As I said in a previous post, I am weak. And that is when God steps in. When I admit my dependence on Him, when I say, 'when I am weak, I am strong', when I recognize that His Grace is sufficient for me, that His Power works best in my weakness, then, as Paul says, then I can boast.

For all the pride I feel over yesterdays achievement, (and I do deserve to feel proud of myself for it) I am also reminded as I swish the brush around the toilet bowl, that with my physical challenges and, my emotional frailties, I am NOTHING without Jesus. He is the rock I cling to, my hope, my strength and my song.

Ready, Set.... GO!

Tomorrow is the Big Day! 

The Run for the Honeywagon.

 Bucket List Day. 

Team Burke. 

The LoveBurkes do the honeywagon. 

A 4 mile walk. 

We've got this. 

No problemo! 

Piece of Cake.

And speaking of cake, I just might have some to celebrate after we finish. 

(gluten free of course) 

 Took an obligatory 2 mile around the high school track this morning, just because. I debated on making this a rest day but the muscles really needed to be stretched. And it was such a glorious, beautiful, sunny morning. The birds were trilling, the parking lot was busy with cars; high school kids showing up for some event, cars whizzing by on the highway, and the wind rustling my hair and nipping my ears. 

2 miles around the track, with a chocolate protein smoothie to finish it off!

I woke up with a sense that 

today was a day I really needed to remember all I am thankful for. 

To not let any waves of overwhelmedness, depression, anxiety or worry, get me down. 

As I gazed out my living room window, sipping my morning cuppa, and watching the sky change colors with the breaking of sun through clouds, I just stopped.

THANK YOU.  

Thank you God for your mercies, new every morning. 

Thank you God for your loving kindness. 

Thank you for loving me. 

Thank you for providing for me. 

Thank you for never giving up, even when I feel like doing so. 

Thank you for your strength that carries me when I am weak. 

Thank you for making me weak, so I will learn to depend and  lean on you. 

Thank you for building my faith muscle. 

Thank you for the little pill I take each day

 that helps keep me balanced and sane.  

some days this IS how it feels!!

I do try every day,

 to remember to be thankful for the things one would think we wouldn't be thankful for.

 Like depression. Who would be thankful for that?

 Or financial worries and woes. Who wishes for that in their life? 

For body aches and limitations. Why? 

But we are told repeatedly in scripture to give thanks. 

To praise him.

  Give Thanks in ALL THINGS, for this is the Will of God. 1 Thessalonians 5.18 (emphasis mine) 

some days are just FULL of hurdles!!

Really God? Give thanks for circumstances that aren't pleasant? 

Give thanks for everything to God the Father in the name of our Lord Jesus Christ. Ephesians 5.20

Give thanks for feeling weak and needy? 

My grace is sufficient for you; My power works best in weakness. 2 Corinthians 12.9 

what a wonderful way to look at it.

Yes. Some days its harder than others for me to remember to be thankful. 

To give thanks.

 And it is on those days that I need it the most.   

Yes, even more than coffee.

even more than coffee, I need to give thanks.

Tomorrow I will bust a move along with my sweetie, knocking out those 4 miles like it's nothing.

 And along the way, I will continue to be giving thanks. 

Nothing Tastes As Good As...

skinny feels. 

Making those New Year's Resolutions is easy. It's the sticking to it that provides the challenge.


I, like so many others I know, kind of gave up the making of resolutions each January in favor of choosing a word to live by for the year. The word I chose for 2014 is Relationships. It feels good to have one thing to focus on. One thing to be intentional about. One purpose to pursue. In the past, words like, Love, Health, Forgiveness, and Grace, have made my list. But this year it's relationships; this word choice came to me at the recent family reunion we celebrated.

Not two weeks into the new year and I see my word bearing fruit. An estranged relationship that has long brought me considerable heartache, and kept me in prayer, has had a wee break through. It requires much patience and restraint on my part as we baby step through a minefield of old wounds. But each step, be it tiny or not, is a move toward what I pray will one day bring understanding, forgiveness, and eventually, healing.

Not two weeks into the new year and I see my word bearing fruit. Our small group-- LIFE group-- restarted this past week. We've added some new faces to the circle and decided on a new course of action for study and growth. We'll be reading the book of John and reviewing sermon notes (which directly correlates to the the gospel of John) for the next several weeks. Our first night however was spent just getting to know each other a little more. We took turns pulling questions out of a can, and sharing our answers. Each question was intended to spark conversation and learn something about one another. It was fun and informative. We learned that if given a time machine to travel anywhere into the past, I would choose to step into the pages of my favorite novel, Gone With The Wind, right about the time Scarlett O' Hara meets Rhett Butler for the very first time. (My sweet husband informed me that the place I'd chosen to travel was fictional -- like that made it a wrong answer, but I pointed out that time travel machines are fictional too, so there! --- yes, we are modeling good mature behavior to our life group members)

Not two weeks into the new year and I see my word bearing fruit. My ladies group also resumed this week. It's smaller than it was before but also has added a new face. We are going to be using the book Captivating, by John and Staci Eldridge. Just the other day I delved into the study guide that goes with the book and came to a screeching halt before I'd gotten half way down the page. We're going to be dealing with some emotional stuff in the next several weeks. Gulp. I thought that baggage got shipped to Siberia or Timbuktoo many many years ago but judging from the niggle in my gut, it would seem there are some areas that need a little tune up....

Not two weeks into the new year and I see some changes happening. My attitude about some relationships in my life that seem out of balance, some relationships that annoy me to no end, some relationships that I may just have to let go of, some relationships that are proving unhealthy... all cause for prayer. Choices to make, follow through needed, accountability, and always, always, more grace needed.

Not two weeks into the new year and physically speaking I pause for a celebration. I have successfully maintained my weight loss through what is known as the toughest time of the year for dieters. I maintained my exercise schedule despite some really nasty weather. To reward myself for all my excellent behavior, I bought new walking shoes and some waterproof jogging pants. I was also rewarded when I went clothes shopping by finding myself trying on a pair of jeans another size down from what I have been wearing. (I am sure the sales gals thought something was wrong in the dressing room when I whooped out loud, but I don't care! My relationship with stretch denim is special.)

I started this post off by saying nothing tastes as good as skinny feels but truthfully, for me it's nothing tastes as good as healthy feels. And, by golly, it feels good. 

Bucket List

Don't we all have one? A list of things we want to do before we... you know....  kick the bucket?

My list is not formal, as in all written out and floating around my house somewhere. No, it's more of a sense of things, floating around in my head. There are some Yes Definitely's that have been in my heart and mind for a long time, and some that I flirt with, thinking if the time ever comes, I will do it but it won't break me to not. And then, occasionally, there comes one that I didn't know was on my list but when the idea presents itself I say, "Yah, that!"



I am feeling pretty satisfied that I began this new year by doing something from my Bucket List on the very first day of 2014. Hubby and I, along with another couple, took a nice long walk yesterday on the Interurban Trail. This is a walking/running/biking trail set on an old railroad bed and it meanders from Fairhaven (South Bellingham) through the woods and parks down to Larrabee State Park.(about 7-8 miles one way)

at the start of the trail

  It's long been a desire of mine to hike the trail. Some people want to do the Pacific Crest Trail (Mexican border to Canadian border) I just want to do the Interurban. I had been on a small portion of the Interurban earlier this year and it only whet my appetite more for knocking this off my list. So, yesterday we chiseled a few more miles off the trail. We made it to Arroyo Park and then turned around and headed back to the car. Next time we'll be able to park at another trail head, just beyond our turn around point and pick up where we left off.

on the trail... what's beyond the next curve?

As Bruce and I drove home, me giggling because I am easily amused and easy to please, I talked about other things on my bucket list that I want and hope to do this year. Obviously one is to return and finish the trail! The only reason we had to stop when we did was lack of time. Aaaand, maybe the distance to Larrabee would have been doable, but then there's the whole walking back thing and that might have been a wee bit more than we are currently up for....

Something that has long been on my list was to run in a marathon of some sort. Not a long distance; a 5k would make me happy.

Eons ago, when I was a young skinny mama, I was a runner. I was up to 5 miles a day, running laps around the 20 acre field behind my house and I had aspirations of entering a marathon just for the joy of it. My little brother was quite a track star in high school and he ran in several local running events, events I often attended and cheered as he crossed the finish line. (The only reason I never entered back then was because 'someone' from my past life wouldn't "allow" it.)

Well, now, there isn't anybody stopping me, however running is no longer much of an option given my worn out body.... BUT walking IS!! So I began looking into the local events that allow both walking and running. Turns out the one race that I had really wanted to do ever since way back when, is open to runners and walkers! The reason this race was so appealing even back then, was partly because it took place in my home town,  plus the title of the event was very fun.  It's called "Run for the Honey Wagon" -- yes, isn't that a fun title?

If you grew up in farm country, you might know that a honey wagon is what we call those handy dandy machines the farmers use for spreading manure on the fields! I don't know how honey wagons figure into this race and I guess I don't really care. What matters is, I want to do this. It takes place this spring and the walking portion is an easy 4 miles. Piece of cake!! It's the signing up and actually doing it in an official way that makes me giddy. Yes, I am going to do it!


Do you have a bucket list? What things do you want to cross off the list in 2104? What's stopping you?

For God has not given us a spirit of fear and timidity, but of power, love and self discipline.

2 Timothy 1:7

another reason to celebrate

DISCLAIMER: Yes, here I go being obnoxious and claiming bragging rights but come on, if you have ever gone on a diet you know what seriously hard work this is! And if you reach your goal, then there's the whole keeping it off thing; maintenance is a chore too!!

When I started getting serious about losing some of the extra weight I'd been packing for the last several years I had two goals; lose 20# and be able to wear my wedding dress again. 

wedding day 1996

When I reached the first goal I was only a little disappointed to discover that the second goal was just 

a wee bit out of reach. 

wedding day 1996

Because I wanted to be safely on that side of the magic number on my scale, I went for 5# more. The weight loss was a lot of hard work.(I think menopause has something to do with messing up our metabolisms. just saying!) Adding daily exercise, in my case, walking, really really made the difference. 

wedding day 1996. 

I am sorry I didn't do measurements before I began this new regime, although the amount of clothing I have hauled off to the consignment store has impressed me.  (now I just need those things to all SELL so I can do some SHOPPING!!!) 

wedding day 1996

Anyway, when I reached the 25# mark I tried the dress on again but there were certain areas that didn't quite come together-- pesky little buttons that wouldn't reach the button holes! 

in the interim I did manage to find a sweet 'little black dress' for my nieces wedding..... 

  

However.....

Today!! Today I tried the dress on again and IT FITS! 

I haven't lost any more weight but the walking is certainly toning my body and causing some shifting in certain places. Those buttons all match up to the holes and I am celebrating again! Whoot Whoot!!

I don't have those pointy little shoes anymore but I do still have my wedding bouquet-- silk flowers from Michaels are the way to go!

So, can you blame me for being a little hyped and celebrating? I have cooked up a marvelous (healthy) dinner but I plan to include a nice glass of wine and maybe even a little dessert.  I think I have earned it.

wedding day 1996 

just a small announcement...

nothing too major... 

but.... a few days ago... 

last week in fact...

I REACHED MY WEIGHT LOSS GOAL!!!

Yup. 20 pounds. Gone. I started back in June, really counting the calories and concentrating on taking in less than I was putting out in the form of exercise.It took committment. Time. Effort.  It paid off.

20 lbs lighter than last year at this time. It may not be greatly noticed by some but I certainly FEEL it!!

Maybe 20 pounds doesn't sound like a lot but trying lugging a couple 10 pound sacks of sugar around all day and you suddenly realize the stress you are putting on your body! I am going to stick with my eating plan and exercise for a few more weeks because I really want to get myself on 'that side of' the magic number on my scale. Well, actually I intend to stay with my exercise indefinitely!! And since I'm not really 'dieting' but rather eating sensibly, I will be sticking with that too!

oh darn, I'm gonna have to go shopping for clothes that fit me better!! ha ha ha.

So how does it feel? It feels good to be back at the weight recommended for my age, height and body frame. It feels good to slip into jeans that have been hidden in the back of my closet, just hoping for this day. It feels good to be comfortable in my clothes. It feels good to set a goal and REACH IT. I think for awhile there I was starting to believe I was not ever going to lose the weight. I was stuck at that overweight number for a few years. I would try to 'diet' and just yo-yo'd 2-3 pounds over and over again. It was frustrating. Especially when I went through the hard work of doing this so many years ago only to slip away from smart eating and let myself slowly gain the weight back.

the picture that motivated me to get the weight off. 

About 12 years ago I had reached a new high in my weight and I was really feeling unhappy about it. I saw a picture of myself that shocked me into doing something about it. I joined Weight Watchers and gave myself a year to take the weight off. I was successful.

I lost 45 pounds by following the program and walking daily. I kept that weight off for a year and then... yah, you guessed it. I got lazy and careless and gained some of it back. When I opened Curves in 2004, I was feeling fat and frumpy. I had gained about 20 lbs back. Working out on a regular basis and teaching other women about fitness was motivation for me and though I did not lose much weight, (about 10 lbs) my body got in shape and as I gained muscle the inches started sliding off.

that jacket kinda hangs on me now, as does the t-shirt. I no longer have the jeans because they are 2 sizes too big!

After I sold the club I started the yo-yo thing with my weight again.... and  the scale numbers slowly began climbing upwards and the clothes feeling snugger. I was 15 lbs heavier than I should be but at least it seemed to plateau there and I stayed steady at that weight for a couple of years. Then this summer when I injured my foot and could do nothing but sit, another 5 lbs leaped on me and I started feeling desperate!

I used to say I would rather tell people how old I was then tell them how much I weighed and I guess I still feel that way. Because this December I will turn 55. (that freaked me out a little to write that!) I reasoned that I did not want to be overweight in addition to reaching another milestone birthday. So I got serious.

Couple of things that I used this time that really helped were some apps for my smart phone. I downloaded the free "lose it" app which I use to track everything I eat. It counts my calories, and tells me how much fat, carbs and protein I had so I can keep a healthy balance to my eating. It also let me choose how quickly I wanted to lose the weight. Did I want to lose 1/2 a pound a week or did I want to lose 2 lbs a week? I chose to go for 1 lb a week and it then calculated how many calories I got each day and it told me I should obtain my goal by such and such date. Very cool. I love techy gizmo things so this was a great motivating tool for me to use.

things fit so much better! this was me going to my high school reunion last year and how those clothes fit now. awesome!!

The other free app I downloaded is the MapMyWalk.It tracks my route and how fast I am walking and tells me how many calories I burned. Love seeing that!  I have been walking every day since my foot healed and gaining in speed and distance. I am now averaging about 3 miles a day but sometimes I feel the need to take an extra walk in the evenings (I walk every morning) and I rack up another mile or two. It feels GREAT!!

The third thing, and really the most important one, isn't an app but an attitude. Realizing that my body is a temple where the Holy Spirit dwells and that I am called to a life of discipline made me even more determined to get back into shape. Just as God gave us the earth to take care of and be good stewards of all we are given, so am I to take care of the body He has given me. What a blessing to see this truth and work on living it out.

So, yep! I feel GOOD. And happy. But most of all I just feel proud of what I accomplished. Like I said, setting a goal and reaching it, is SO empowering!

Yah, so I'm feeling a little cheeky. I think I earned it. ;)

Hello 2013

I saw this on a friends Facebook page and I thought... why not give it a whirl....

One Word
In giving some thoughts to goals and resolutions for this shiny new year, I decided to pick a word to live by this year. I am choosing 'gratitude'. We are encouraged, even commanded, in scripture to give thanks in all things and I realize that although my faith is strong and I trust God to care for me, to meet my needs and to bring me plans for good and not for harm, I am still not always fully aware and appreciative of all that I have. I don't always have an attitude of gratitude.

In the face of disappointments and challenges, remaining grateful can be trying at times. It will be good for me to find something each and every day to be thankful for. And not just thankful for the good things, but, pardon my Pollyanna, to find a reason to be grateful even in the things that are negative. Yah... I guess I like a challenge.

Today I am grateful for.... heat. It's darn chilly out!! But wow, what a spectacular view when the sunshine hits the frost!!

What I want:
To spend more time with family, especially those who live far away. I want to celebrate my next birthday with my sister (and it doesn't have to be in December) I want to visit my daughter and family again. For Christmas would be AWESOME!!!! I'd like to visit my brother and sister-in-law in Montana... maybe this summer.

What I need:
this is a good question to ask ourselves every once in awhile. Especially if preceded with "really".  What do I REALLY need?
Good health.
to be kinder
to slow down and appreciate the moment... (be grateful in it!)
A few close relationships. God and  Husband tops that list.
food, clothing, shelter.
simple really....

What I will share:
the Light of Jesus Christ. In word, in deed. The HOPE that lives within me.

What I will succeed in this year: 
I hope I will be successful in accomplishing my list! I'd like to memorize more scripture and be more proficient (confident) in having an answer for the hope that lives within me.

What about you? What are your goals, dreams, aspirations and resolutions for 2013? Whatever you pursue, I wish you success.

Follow Through

It has not been that long since I started posting about Embracing Change but I really started this journey before I began this series. A friend on Facebook actually launched this whole idea by forming a group on FB dealing with weight loss. She calls it Chrysalis and there are about 15 members. We've been sharing tips and ideas, offering encouragement, a safe place to vent and a place to gain strength. The journey to anything-- spiritual fitness or physical fitness need not be done alone.

I have been logging my meals using an online calorie tracker but after 30 days of faithful follow through . (and sticking to 1200-1300 cals per day) I was frustrated and tired of the whole thing. Plus, I had not lost any weight!! On the bright side I did not gain anything but the plateau stage sucks!

I was working out at Curves 2-3 times a week but it was feeling like a hit and miss project as I only make it to Curves when I am scheduled to work and my work schedule has been a little all over the map. Then in the last couple of weeks I seem to have a schedule that allows 3 times a week, spaced out more evenly. I added walking to my regime. 30 minutes every day. It does wonders for my mental state even as it works my whole body.

Today I am celebrating, because even thought my weight is still where it was a month ago, I have lost inches!! I did a happy dance as I pulled on a pair of jeans this morning that a few weeks ago felt just too pinchy to wear all day. (and I did not have to lay down to zip them) And paired it with a t-shirt that I would normally discard because I felt to vulnerable (muffin top) to wear.

So, things ARE paying off!!
I am feeling stronger, leaner and happier!

Here are the things I want to focus on:
Staying on guard to keep the GOOD habits I am acquiring.
Diligence rather than willpower.
Pay attention to the details: how do my clothes fit (today they feel awesome!)
Remember the habits I have acquired and reflect on how I feel.
Celebrate EACH and EVERY moment, no matter whether it be small or large.
      

Just Do It

nike swoosh

Nike's famous slogan sounds great on paper but carrying it out is not always as simple as it sounds.

After 4 weeks of writing down everything I ate in an online weight tracker, with a goal of 1300 calories per day and with 3 workouts a week under my belt, I really expected to shake some pounds off. But my scale has NOT BUDGED. I am frustrated but not defeated. Tackling this subject of Embracing Change in my blog is making me look deeper at the reasons I want to lose weight and how I will attack it.

Today the focus is Planning the Solution.
I made the decision that fitness and weight management is a priority in my life. I am learning to operate from a place that is NOT motivated by emotions or desperation. It's not enough to let that be my motivation because my emotions change daily (sometimes minute by minute) and desperation will not steer me into thoughtful consideration of identifying the problem, prioritizing it, nor planning it. Desperation is what makes me skip breakfast, drink a 'energy drink' for lunch and then plan to eat a 'healthy dinner' all in an attempt to lose the 5 pounds that somehow attached themselves to me over a weekend. The plan fails before dinner ever arrives because I am starving.

Changing my body weight and sticking with a regular exercise program requires a thoughtful process that will produce lasting change. I don't have to depend on my will power-- because my will power won't change me. I have to change my habits. Saying 'Just do it' is not going to be enough.

Over the years in my spiritual walk, I have learned I can't change myself. Not until I give permission to the Holy Spirit to have HIS way with me, does real change occur.

I can establish change in my habits however. I can change out a bad habit to a good habit. I have made it a new practice to go to God's book each morning before I go to Facebook.  And spending time in knee-mail before I e-mail. They say it takes 21 days to establish a habit, good or bad. And it takes just as long to break one. Just a thought...

So, first things first. I need a plan that has proven to be effective. I have decided to follow as best I can, the weight management plan that is available to me through my old (dusted off) copy of the Curves fitness and weight management plan. We each have to find the one that we feel comfortable with, can work with and adapt to our specific needs. I have to make gluten-free adjustments and I don't want to cook 2 separate meals for me and my husband. But aside from that here are some MUSTS that we should all want to incorporate into our plan.

GOALS ARE A MUST
how are you going to end up where you want to be if you don't know where you want to go? Goals will focus your efforts and keep you moving in the right direction.

GOALS MUST BE SMART
>specific
>written down
       so they are real and you can see and refer to them
>exciting
>achievable
        you should be ENERGIZED when you think about accomplishing a goal!

DON'T CONFUSE DISAPPOINTMENT WITH DISASTER!
We're gonna mess up.
I'm gonna eat a chocolate bar.
I'm gonna pull a wimpy and skip my work out. I know this about myself.
But I am not going to let it derail me!
I am gonna forgive myself and get back on track.




So, Step 3-- Planning the Solution. Are you ready?
here are today's questions

1. what personal strengths will help you succeed?

2. list your triggers for making poor food choices.

3. how can you manage those triggers more effectively?

4. how can you make good food choices in bad situations?

5. what days of the week will you commit to some kind of exercise program?  what time of the day?

6. what is your weight loss goal for 30 days? how about this week?

7. what are your biggest fears about starting this new plan?

8. how could you proactively address those fears?

9. what part of this plan is exciting for you?