Category Archives: walking

I can do it. You can do it.

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The Bible says life and death is in the power of the tongue.  This goes true for everything in your life, including loosing weight and gaining your health back.  Have you ever heard of the quote by Henry Ford, “Whether you think you can or you think you can’t your right.”?  Well that’s true.

A few years ago I was a member of a group that had to do with size acceptance.  It is true that beauty is what’s on the inside, but it was difficult to be around people who had such bad attitudes about taking care of yourself.  I realize that some people have eating disorders and stress over every inch they loose or gain, but that’s not what I’m talking about.  What I’m talking about is people who don’t care if they are dangerously overweight and they don’t care and don’t want to try and change their lifestyle one iota even if it means to save their lives.  One woman even stated that since she knew she would gain the weight back she wasn’t even going to try.

Well, after becoming diabetic myself after years of being 125 lb. overweight I realized I needed to make some changes.  My first change was to leave that group.  My second change was I changed my lifestyle and all I had to do was go to beauty school.  Just being up on my feet doing something all day helped a lot.  I lost 30 lbs.the first few months!

Lately changing my eating habits and controlling my portion sizes has caused me to drop another 20 lbs!  I’ve gained a few back but I’m going to start over with a new attitude and I* will* loose the weight.

“Old habits die slowly” is an old outdated mindset.  To replace old habits here are three steps:

  1. Decide what you want to do and the results you want.  Be specific.
  2. Develop actions that would accomplish what you desire.
  3. Examine your actions to see if you are holding back or not, or if you need to make any changes.

Here are my three steps:

  1. I want to loose my next twenty pounds in about four months.
  2. I will include at least thirty minutes of exercise in my day, every day.  I will use portion control and be careful about the deserts.  I will start walking tomorrow.  I will buy a DVD player for my exercise dvds to go in the living room where I have a little more room to work out.  I will get plenty of sleep so I will be able to do this.  I will buy the food I need to make the portion control recipes in my book.
  3. Actions seem good so I’m good to go!

 

 

back on track and it’s not even spring yet!

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back on track and it’s not even spring yet!

Man i really went for a backslide over the winter, but for a week now i’ve exercised about three times! Ive also lost about four pounds! My goal is to get back into a size 1x.

Im working out with Denise Austins dvd’s ( i have four of them) and she is such an inspiration. I change it up a bit. I get tired walking and like to ride my bike and dance too.

I worked out for nearly an hour today. Its nice to have an instructor who is so inspiring. She has a ton of videos out. I did two of her 30 min workouts today from a dvd called Shape Up and SHED pounds. It had two low impact workouts for beginners. One was mor

The one on the right is the one I did today.

The one on the right is the one I did today.

e aerobic and the other was toning anf stretching. Higly reccamended. The music is fun and a person as big as myself (250 lbs) had no trouble with most of the moves.

Well its getting late and i need to get off here. Keep trying to reach your goals. U can do it!

New Goals For A New Year

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I tried updating my previous post but it got lost.

So here we go….I want to loose 20 more pounds, exercise at least once a day (sometimes twice a day), eat more chocolate, finish building our house, put another shed out back to turn into a studio, eat less calories, walk closer with the Lord.  With my business I want to take my crafts to fairs, events, shows, and create a business plan after reading completely the book: Grow Your Handmade Business.  By the end of this year my goal is to be making an extra $200/month with my handmade business, maybe more.

Rhonda

Getting past the winter setback….an update and goals for the New year

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Well, to be honest with you I’ve majorly slacked off last month.  First, the cooler weather discouraged me, even after bringing everything indoors, buying the exercise dvd’s etc…and then the holidays hit and Lord help! lol….and when I’m at someone else’s house for a vacation-I really loose interest .

But I am in no case discouraged.  We have a new year, and in a few short months (3) I will have been exercising for a year!  So my goal is to finish out the year with NO MORE setbacks.  Time to jump back in and get to work!  So it has been raining all morning but tonight at seven I will do exercise bike, maybe tapes, push ups, squats, arm bands.  Yes!  I WILL do this tonight at 7:00pm.   The days it is not cold and raining I will do my 2 mile walk and finish up with stretching and yoga , my favorite cool down.

Despite not exercising last night, I had a really good blood sugar this morning. It was only 120.  So I’m pleased about that.  But generally when I don’t exercise at night I have a sorry blood sugar in the morning.  So a little exercise goes a long way.

This year I’m also going to challenge myself.  Maybe walk longer or ride my bike for 20 min. longer during an inside work out.  I would consider myself healthier since I decided to start exercising last April-so don’t be discouraged if it seems like your not making progress.  Even loosing 5 pounds *is* progress.

Setting new goals is a good idea.  My goals are to loose 20 more pounds and exercise in some way every day, some times twice a day.  Also, cut back on my calories.  With my craft business my goal is to start taking my art to shows and events (hello Bonham trade days, the fairgrounds, etc…).  With my home I want to get another shed built outside that we will turn into an art studio,  and get kitchen cabinets built and bookshelves. (I’ll provide the money and husband and I will do the work.) What are some of your goals?

Rhonda

staying motivated/change it up a bit

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Hello people. With winter ahead of us and cooler weather/cold fronts it is hard to stay motivated and stay on track. My usual exercise is a two mile walk followed with a cool down of stretching and yoga. But today or this morning I decided I wasn’t in the mood for a walk. When that happens it is better to change it up a bit.

I bought two new workout DVD’s last month and brought the stationary bike into the house. The other day I did what my husband calls “around the world”. It is a series of different types of exercises that became an inside cardio workout. Instead of lifting heavy weight you choose about three or four light weight exercises and do three-four sets of each. My routine went like this: one mile on stationary bike, twenty pushups (can do these on the knees), about twenty stretchy band exercises (I did bicep curls with my arms stretched out to the sides), and then I did about twenty squats using the doorknob for balance. I did about three sets of these. My husband reccamends four sets. Squats are real good for working out the butt and thighs. I try and follow up a workout with some gentle stretching and a little bit of yoga to cool down.

Yesterday I did my walk. But sometimes I don’t feel like walking. Like today so I used one of my new work out DVD’s by Denise Austin. She is such a charismatic, inspirational person. I just love her book, Fit and Fabulous after Fourty-and she has a slew of workout DVD’s on amazon-some very inexpensive.

I have made 7:00 pm my workout time in doors because I’m done with supper and I can work on bringing my blood sugar down so I won’t have to use so much insulin. Tonight I worked out with Denise’s bootcamp DVD and let me tell you it kicked my rear! A good investment. I highly reccamend spending some moola on some basic equipment to help you work out.

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These are an inexpensive alternative to dumbbells

These are an inexpensive alternative to dumbbells

You can do it! If you keep working at it you can reach your goals!

combining blogs

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I have tossed around the idea of combining my own blogs into one so all the traffic would be directed into one place.  The hard part would be which blog to direct all the traffic to.  Anyone have any input/suggestions on this?

Sleep and Health: The Benefits of a Good Night’s Sleep

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Sleep is a major factor for good health.  Here recently I have had my days and nights mixed up. It started when I prepared for and studied for my cosmetology certificate. I started getting up around 3:00-4:00 am to study and did that for about 2 years and developed a habit of getting up that early. Well, lately I have been not able to sleep at all and it has led to a bought of depression, which is one of the consequences of lack of sleep. I also have been feeling tired and exhausted during the day.

My husband and best friend suggested I go for a walk. The lack of sleep has also made me slack off on exercise. We need to exert ourselves during the day so we will be tired when it’s time to go to bed. I felt so good that I took a long nap when I got back from walking. And I mean I slept like a rock. I had woke up the night before at 12:00 am and just stayed up, not even tried to go back to sleep and yesterday I just sat on the couch, miserable.

Well anyway-I thought this whole ordeal would make good blog material so I did a study on it and this is what I found….

The Benefits of a Good night’s sleep:

1. A healthier heart. About 7-9 hours of sleep each night will boost your heart health.

2. Reduce chances of getting cancer. Melantonin, a hormone that makes us sleepy, is thought to prevent cancer and is increased when the lights are out when sleeping.

3. Stress-you can easily get stressed out when your not getting the sleep you need, and that can lead to heart attack and stroke.

4. Inflamation- Inflamation is your bodie’s reaction to stress, which is your body’s reaction to lack of sleep. So sleep reduces inflammation.

5. Makes you energized, alert, and able to function mentaly. It makes you want to get out into the sunshine, and life, and exert yourself and use up that energy so you’ll be ready for a good night’s rest.

6. Helps booste your memory-lack of sleep is linked to memory loss. And as we get older we need more sleep. Our memory begins to decrease as we get old too, so taking naps as well as sleep at night proves to be benafitial as we age.

7. Sleep actually helps us loose weight. Who wants to exercise when they feel exhausted? My husband and best friend yesterday nearly begged me to get up and go for my usual 2 mile walk. I was just vegetating on the couch yesterday, not feeling like doing anything. When you lay around all day and have lack of sleep your body’s ability to balance certain hormones affect your appetite. You end up eating more and putting on extra pounds. Combine that with lack of exercise and then your headed for weight gain and obesity.

8. Naps help you feel energized and more alert, unless you over nap. And as I mentioned earlier, as we age we need naps.

9. You can actually prevent depression by making sure you get enough sleep.

10. Helps the body heal-Yes, because your cells produce more protein while sleeping, your body heals quicker. That’s good especially for diabetics like me since being diabetic causes slower healing.  And that’s something else to research:  Why diabetics heal slower.

I’m sure there are more benefits, this is just the tip of the iceberg I’m sure. It is worth researching.

QW