Today after I finished my walk on this HOT summer day, I came home and checked my email. I get an email every morning from No Excuse Workouts. I get a lot of my encouraging quotes from it and once I got my mind going in the right direction, and really starting thinking and applying them to my life, they really give a lot of encouragement!
Today's was no different!
It was titled: 6/30 Fit. Mission and Believing in yourself leads to_______
The Quote of the Day!
"Life is not what happens to us, it is how we respond to what happens to us." Unknown
Believing in yourself leads to_____________________
Believing in yourself and staying positive are the most important factors in reaching your fitness and weigh loss goals. If you don't believe you can do it than you are not going to be successful.
When I told people that I was going to run my first Boston Marathon in 1996 (when I weighed 224 pounds) most of them thought I was crazy.
But I believed in myself and took it one day at a time and went after my dream and made it happen.
The same thing happened again in 2000 when I told people I was going to do my first Ironman Triathlon. Everyone thought I was crazy since I had never taken a swim lesson and really could not swim.
But I believed in myself and took it one workout and one day at a time and achieved that dream.
I now weigh 180 pounds (I lost over 40 pounds throughout 1995 and 1996-yes it took me about a year to do) and have finished 16 straight Boston Marathons and 12 Ironmans.
None of this could have been achieved if I had listened to the doubters or if I did not believe in myself.
You can and will accomplish all your goals by believing in yourself. The strength necessary to reach the top of any mountain you set your sites on already lies with in you.
That version of yourself (having unlimited energy, ready to take on anything, etc.) is ready to be re-introduced to the world so believe in yourself and turn your dreams into accomplishments!
"What would you attempt to do if you knew you could not fail?"-Unknown
Be encouraged to keep on keeping on!!!!
Thursday, June 30, 2011
Wednesday, June 29, 2011
A little encouragement along the way....
Sometimes along this journey of life, it helps to have positive encouragement and things to motivate you. I saw these quotes the other day and have written them in a few places that I will see often! I hope they encourage you to keep going!!
- There's a difference between interest and commitment. When you are interested in doing something, you do it only when circumstances permit. When you are committed to something, you accept no excuses, only results! Art Turock
- Don't be afraid to give up the good for the great! John D. Rockefeller
- The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price. Vince Lombard
- All you can ask of yourself is to do the best you can do!
Just remember to keep going no matter what! It's when we stop trying that it becomes a problem!
Keep on Keeping on!
- There's a difference between interest and commitment. When you are interested in doing something, you do it only when circumstances permit. When you are committed to something, you accept no excuses, only results! Art Turock
- Don't be afraid to give up the good for the great! John D. Rockefeller
- The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price. Vince Lombard
- All you can ask of yourself is to do the best you can do!
Just remember to keep going no matter what! It's when we stop trying that it becomes a problem!
Keep on Keeping on!
Saturday, June 25, 2011
Whining on the road....
So sorry it has been so long since I have posted! I just got back last week from a missions trip to Honduras! What a neat experience that ended way to quickly!!!
One thing that I have noticed is that when people travel for vacation or business or whatever reason they travel, they want to put healthy choices and exercise to the side. I have done that myself! Then when you get back from your trip, you seem to get upset that you have gained weight! I have done that time and time again!!!
This last trip really showed me that I can splurge every now and then for a special treat, but then I have to be willing to make the effort to squeeze in a little more exercise or make better choices after that to compensate! I did that this trip and it really paid off! So I'm excited for the next trip so that I can do the same thing once again!!!
A few things that I did this last trip, was to make sure that I had my daily amount of water before dinner time, when I had time for the pool, I made sure I did some exercises and swam along with the chatting with friends. The fun thing was the friends I was with, we would all come up with different exercises for each other to do!
A fun app that I have now added to my phone is RunKeeper. It is a free app for Iphone and I'm sure others. It will keep track of various activities (running, jogging, walking, cycling etc..) it will keep your time, and your pace (minutes/miles), it lets you use your music from your Ipod as well...so it made for a great workout this morning!!!!
Hope you have a great day and remember to Keep on Keeping on!!
One thing that I have noticed is that when people travel for vacation or business or whatever reason they travel, they want to put healthy choices and exercise to the side. I have done that myself! Then when you get back from your trip, you seem to get upset that you have gained weight! I have done that time and time again!!!
This last trip really showed me that I can splurge every now and then for a special treat, but then I have to be willing to make the effort to squeeze in a little more exercise or make better choices after that to compensate! I did that this trip and it really paid off! So I'm excited for the next trip so that I can do the same thing once again!!!
A few things that I did this last trip, was to make sure that I had my daily amount of water before dinner time, when I had time for the pool, I made sure I did some exercises and swam along with the chatting with friends. The fun thing was the friends I was with, we would all come up with different exercises for each other to do!
A fun app that I have now added to my phone is RunKeeper. It is a free app for Iphone and I'm sure others. It will keep track of various activities (running, jogging, walking, cycling etc..) it will keep your time, and your pace (minutes/miles), it lets you use your music from your Ipod as well...so it made for a great workout this morning!!!!
Hope you have a great day and remember to Keep on Keeping on!!
Tuesday, May 31, 2011
Make sure the coolant levels are correct!!!
Just a little reminder as the summer temps are on the rise and more time is spent in the heat doing outside activities make sure you are drinking plenty of water!
I prefer ICE cold water! The colder the better!!! Make sure you are at least getting 6-8 glasses per day. More if you are sweating (or glistening :o) ) more.
Here are a few signs of dehydration:
The body's initial responses to dehydration are thirst to increase water intake along with decreased urine output to try to conserve water. The urine will become concentrated and more yellow in color.
As the level of water loss increases, more symptoms can become apparent. The following are further signs and symptoms of dehydration:
dry mouth,
the eyes stop making tears,
sweating may stop,
muscle cramps,
nausea and vomiting,
heart palpitations, and
lightheadedness (especially when standing).
The body tries to maintain cardiac output (the amount of blood that is pumped by the heart to the body); and if the amount of fluid in the intravascular space is decreased, the body tries to compensate for this decrease by increasing the heart rate and making blood vessels constrict to try to maintain blood pressure and blood flow to the vital organs of the body. This coping mechanism begins to fail as the level of dehydration increases.
With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. Finally, coma and organ failure, and death eventually will occur if the dehydration remains untreated.
Take care of yourself...you are the only you there is!
Keep on keeping on!
I prefer ICE cold water! The colder the better!!! Make sure you are at least getting 6-8 glasses per day. More if you are sweating (or glistening :o) ) more.
Here are a few signs of dehydration:
The body's initial responses to dehydration are thirst to increase water intake along with decreased urine output to try to conserve water. The urine will become concentrated and more yellow in color.
As the level of water loss increases, more symptoms can become apparent. The following are further signs and symptoms of dehydration:
dry mouth,
the eyes stop making tears,
sweating may stop,
muscle cramps,
nausea and vomiting,
heart palpitations, and
lightheadedness (especially when standing).
The body tries to maintain cardiac output (the amount of blood that is pumped by the heart to the body); and if the amount of fluid in the intravascular space is decreased, the body tries to compensate for this decrease by increasing the heart rate and making blood vessels constrict to try to maintain blood pressure and blood flow to the vital organs of the body. This coping mechanism begins to fail as the level of dehydration increases.
With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. Finally, coma and organ failure, and death eventually will occur if the dehydration remains untreated.
Take care of yourself...you are the only you there is!
Keep on keeping on!
Monday, May 30, 2011
Adding a new book to the read list:
I don't know how many of you like to read while you travel, but I like to find good books to read in my down time. I can't read in the car, but I can read while I'm flying and about to see if I can read while riding the train.
While looking for a book to read, because I couldn't wait for my trip to read Reshaping it All by Candace Cameron Bure, I found Made to Crave by Lysa Terkeurst. Needless to say...I couldn't wait until my trip this coming Saturday to start to read it! It is going to be a good read!
So far I have read the introduction and the first two chapters. I only read a chapter per day as she has thought provoking questions at the end of each chapter as to why you turn to food instead of turning to God.
Now that I have been in Weight Watchers for a while, I have learned the healthy way to eat..but still have trouble at times with my "mental" of why I eat what and when I do. I ask myself the question: "Am I living to eat, or am I eating to live?" It's a tough question because in society and especially my southern family...we LOVE to eat! Every get together pretty much involves good food!
So as I continue my journey...I'm working on addressing the mental more and more and realizing that the mental is becoming more spiritual than I thought!
During this book read, I will try to post some of the things that have caused me to have a pause and think in hopes that it will encourage one of you along the way!
Keep on keeping on!
While looking for a book to read, because I couldn't wait for my trip to read Reshaping it All by Candace Cameron Bure, I found Made to Crave by Lysa Terkeurst. Needless to say...I couldn't wait until my trip this coming Saturday to start to read it! It is going to be a good read!
So far I have read the introduction and the first two chapters. I only read a chapter per day as she has thought provoking questions at the end of each chapter as to why you turn to food instead of turning to God.
Now that I have been in Weight Watchers for a while, I have learned the healthy way to eat..but still have trouble at times with my "mental" of why I eat what and when I do. I ask myself the question: "Am I living to eat, or am I eating to live?" It's a tough question because in society and especially my southern family...we LOVE to eat! Every get together pretty much involves good food!
So as I continue my journey...I'm working on addressing the mental more and more and realizing that the mental is becoming more spiritual than I thought!
During this book read, I will try to post some of the things that have caused me to have a pause and think in hopes that it will encourage one of you along the way!
Keep on keeping on!
Wednesday, May 25, 2011
What's to Eat at this Exit?
How many of you struggle with what to do when you go out to eat while trying to watch what you eat? I know at times I do!
Sometimes you just want to put it all aside and leave healthy eating in the car and eat what you want. But I have noticed when I do that I usually have a set back.
One thing that I have learned over this journey so far is to be the first one to order and then quickly hand the menu to the server. Why? That way I have made up my mind as to what I want to eat that would be a better choice and won't be tempted to keep looking and change my mind as to what to eat.
I have also noticed that if I order first others will sometimes choose a healthier pick.
Another thing to do and it also saves money...drink water. Today most places charge more than $1.50 for soda, tea or lemonade. If you order water add a slice of lemon with it. That will give it a little flavor as well! It will also save a great deal of money on your eating out bill!
Also you need to be careful of salads! I know for awhile, I always thought of salads being the best choice. Sometimes with salads, they will be more calories than some entrées. So read the ingredients on the menu before you choose a salad. And always get your dressing on the side. I have discovered that I get enough dressing when I dip my fork into the dressing before I get any salad on my fork.
One thing to think about is to eat until you are satisfied...not full. There is a difference. Take home the rest and save it for another meal!
Dining out doesn't need to be banned from your activities, because life happens!
Be encouraged that a healthy life is doable!
Keep on keeping on!!!
Sometimes you just want to put it all aside and leave healthy eating in the car and eat what you want. But I have noticed when I do that I usually have a set back.
One thing that I have learned over this journey so far is to be the first one to order and then quickly hand the menu to the server. Why? That way I have made up my mind as to what I want to eat that would be a better choice and won't be tempted to keep looking and change my mind as to what to eat.
I have also noticed that if I order first others will sometimes choose a healthier pick.
Another thing to do and it also saves money...drink water. Today most places charge more than $1.50 for soda, tea or lemonade. If you order water add a slice of lemon with it. That will give it a little flavor as well! It will also save a great deal of money on your eating out bill!
Also you need to be careful of salads! I know for awhile, I always thought of salads being the best choice. Sometimes with salads, they will be more calories than some entrées. So read the ingredients on the menu before you choose a salad. And always get your dressing on the side. I have discovered that I get enough dressing when I dip my fork into the dressing before I get any salad on my fork.
One thing to think about is to eat until you are satisfied...not full. There is a difference. Take home the rest and save it for another meal!
Dining out doesn't need to be banned from your activities, because life happens!
Be encouraged that a healthy life is doable!
Keep on keeping on!!!
Monday, May 9, 2011
Yummy recipe!
Since warmer weather is on the way or maybe already arrived where you live, and you may not want to warm up the kitchen to cook..here is a simple recipe that you can do and it's good for you too!!
If you're making it for yourself, chop about 1/2 cup of each ingredient. If you're making it for a group, go up to 2 or 3 cups of each ingredient.
Broccoli
Cauliflower
Spinach Leaves
Yellow Bell pepper
Tomato
Corn (raw from the cob)
Avocado
Egg whites only (hard boiled)
Ham (deli sliced)
Turkey (deli sliced)
Salami (deli sliced)
Chop everything into bite-sized pieces and mix! Add pepper to taste. Drizzle a teaspoon of Extra Virgin Olive Oil after you have it on the plate. I suggest doing so in case you have leftovers. This way it won't get soggy in the fridge.
The avocado adds it's own oil, keeping everything together and flavorful. You really don't need don't need any dressing because of it.
Only add pepper to taste because the ham and salami have enough salt on their own. Remember, salt in excess isn't good for you. If you're vegetarian, skip the meats.
Hard-boiled egg whites are pure protein. If you need more protein in your diet, this is a great way to get it.
Aside from the meats and eggs, everything should be chopped roaw. No cooking required!!
This recipe is also found in the Reshaping it All By Candace Cameron Bure.
If you're making it for yourself, chop about 1/2 cup of each ingredient. If you're making it for a group, go up to 2 or 3 cups of each ingredient.
Broccoli
Cauliflower
Spinach Leaves
Yellow Bell pepper
Tomato
Corn (raw from the cob)
Avocado
Egg whites only (hard boiled)
Ham (deli sliced)
Turkey (deli sliced)
Salami (deli sliced)
Chop everything into bite-sized pieces and mix! Add pepper to taste. Drizzle a teaspoon of Extra Virgin Olive Oil after you have it on the plate. I suggest doing so in case you have leftovers. This way it won't get soggy in the fridge.
The avocado adds it's own oil, keeping everything together and flavorful. You really don't need don't need any dressing because of it.
Only add pepper to taste because the ham and salami have enough salt on their own. Remember, salt in excess isn't good for you. If you're vegetarian, skip the meats.
Hard-boiled egg whites are pure protein. If you need more protein in your diet, this is a great way to get it.
Aside from the meats and eggs, everything should be chopped roaw. No cooking required!!
This recipe is also found in the Reshaping it All By Candace Cameron Bure.
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