THIS BLOG HAS MOVED

Just letting my readers know that I've moved my healthy living journal to our own family domain! You can read any news posts, as well as my older posts by visiting the link below.

My New Healthy Living Blog

I look forward to seeing you there!

Walking Is WAY More Fun!!

When you walk around a track instead of on the treadmill! That's my discovery of the day. I was beginning to get really, REALLY board walking on that treadmill, so I asked the gym attendant how many laps around their track makes a mile and he told me 19. That sounded like SO many but I did it, was much more energized, and it only took 10 minutes! That's 6MPH instead of the 3-3.5 I was doing on the treadmill! AWESOME!!!

So I did that, then did the weights for 30 minutes, then went back and walked another 10 laps for a total of about 1.5 miles, but I cut my actual walking time in 1/2 doing it that way!

I'm still not believing I did 1.5 miles in 15 minutes total, so I'm going to carry my pedometer with me on Monday to double check what they told me. :-) Yes it's me of little faith again! But hey it only takes a mustard seed, and I definately have at least that much!

I also picked up a DVD by Leslie Sansone called Walk Away The Pounds Express 1 and 2 mile walk because her exercise products came so highly recommended by my internet friends, so I'm hoping to work up to doing that 2 mile walk every afternoon. It's for walking in your home and you only need about a 4 foot x 4 foot area, and I think she also adds in some aerobic arm movement type activities as well but the little video I saw on her website. You can see the website HERE and then the little demo video is under About In Home Walking.

So I'm ending my gym week since I only go M-F, and I plan to do the WATP DVD in home on Saturdays and then resting from intentional exercise on Sunday.

AFTERNOON UPDATE!
OK here is my review of WATP Express the 1 mile portion:

It was AWESOME and FAST!!! When the little thing came up and she said we'd done a 1/2 mile I was like no way, I haven't even got started good yet and then in no time I had done a mile!

I like that she engages in conversation with the other walkers and that she had walkers of all ages. I didn't like though that all the walkers were already "fit". I would have like to see a couple that looked more like me.

The first song on the video sort of annoyed me, but I got over that pretty quickly with the second song picked up the tempo a bit.

The back kicks...oh I could feel the burn by then, but it wasn't so bad I had to stop or anything.

I also like that at any time, you could go back to just walking and jump back in when you needed to, unlike aerobics where if you miss something you are totally lost for the rest of the session.

I liked too that I could use my stretchy band! I hadn't used it yet.

Tomorrow I'm going to try the 2 mile and do it with the kiddos!

I think my next fitness purchase will be a pedometer that counts distance and not just steps, because I just can't believe I'm walking as much as I am, as quickly as I am.  As my 4 year old says, "I think they are fibbin' me!"

I'll see y'all next week!
Blessings,
Mama Dawn

All Better!!

Well I'm all over my illness and feeling MUCH better!!!
I have been back at the gym pretty much full swing since Monday...oh today is only Tuesday isn't it.
I can't do quite as much cardio because I'm still coughing a bit (the heavy breathing makes me cough LOL) so I've been doing extra weight training instead.

I got a bit of advice this morning from a super nice young couple that is there most every morning. When you are trying to build lean tissue to burn fat, but not really "muscle up",  it's better to lift a lighter amount of weight, for a longer amount of time (more repetitions), than it is to lift a lot of weight, for less time.
If you are trying to really build muscle, then you would want to lift more weight for less repetitions.

So I've lowered the amount of weight I'm lifting and doing more repetitions with that instead of trying to kill myself lifting alot of weight in 2 minutes!

I'm going to try to add more cardio back in tomorrow, so we'll see how that goes.

Also remember me saying I was only going to weigh in once per month...well for my own selfish reasons I'm weighing everyday! I joined the National Body Challenge (Discovery Health) and every time you weight in you are entered to win a million dollars and some other cool prizes!
Another selfish reason I'm weighing in more regularly  is I joined a Weight Loss challenge at a message board I belong too, so I have to weigh in once per week there. There was an entry fee per person so I stand to win a good chunk of change . Moreso though I'm looking forward to being able to encourage these ladies and to be encouraged by them! See told 'ya, selfish reasons! *wink* It's not bothering me in the least though, like I thought it would. I'm doing all I can to be healthy no matter what the scale says, although for now it's still in my favor! I am still only measuring and "officially " weighing in monthly ,and the measurements are what counts in my opinion!

The changes I'm going through on the "inside" are really amazing me though. I'm beginning to hold my head a little higher, I'm looking people in the eye when I speak to them. In other words my self confidence is building all by the grace of God. But, I'm still humble enough to know though that I can do nothing without Christ by my side!!

Blessings,
Mama Dawn

Ok I COULD NOT wait until tomorrow!

I weighed and measured today instead of waiting until tomorrow!

Weight
Last Month  - 257
This month - 246.5!!!!!!!!! WOOHOOO!!!!!!!!!!!

Measurements
First number is last month, 2nd number is this month:
Chest: 55/51
Waist:  50/46
Hips:   55/54.5
Thigh:  25/23.5
Calf : 16/16

So in total I've lost 10.5 pounds and  10 inches GONE (for good!)

Praise the Lord for giving me the strength to get through my first month of healthier living!!!!

Quick Update!

I haven't been lost in cyberspace, but have been out with strep throat, ear infection, and upper respiratory infection, so I'm spending time at home just healing for a few days. This was in addition to being ill LAST week.

I hope to be back at the gym on Wednesday!! Don't forget to stop in on Friday for my new stats update! It will be one month since I got on the scale and measured myself. I'm excited and scared at the same time, but the point is I'm DOING something!!! I'm exercising and I'm eating well and aside from this illness that hit me like a truck I feel better than I have in years....so stay tuned!

Blessings,
Mama Dawn

Week 3 Of My Journey

New Years Day began my 3rd week in my journey to better health!! I had a few bumps in the road last week due to illness, but I'm back into the swing of things and hit the gym again yesterday! YES!!! I could really tell the difference that missing almost an entire week of exercise brings. I started slowly yesterday just doing 20 minutes of cardio and 10 minutes of weights, and today I was back to 30 minutes of cardio and I did 20 minutes of weights. By Friday I'm hoping to be back to my full 30/30 routine again. Whenever I have a respiratory illness (like a cold) I cough for a couple of weeks after, so I can't do anything that makes me breath really heavy right now, but I was able to walk and get my heart rate into my target range anyway.

I've really been thinking this week on contentment in regards to our bodies.
The Bible tells us in Philipians 4:11-12
Not that I speak in respect of want: for I have learned, in whatsoever state I am, therewith to be content. I know both how to be abased, and I know how to abound: every where and in all things I am instructed both to be full and to be hungry, both to abound and to suffer need.

I've been wondering...are we supposed to be content with being unhealthy, and what does he mean about being both full and hungry?
It does say that whatever state you are in...and well I'm in the fat state. LOL
This could have been a good "cop out" I supposed had I not looked up several definitions of content and contentment and not thought and prayed about this too much.

The Mirriam Webster 1828 dictionary describes content in part as  - rest or quietness of the mind in the present condition; satisfaction which holds the mind in peace
The definition for contentment says - a resting or satisfaction of mind without disquiet

Hmmm lots to chew there! (no pun intended)
Do you believe it's possible to be content with the current state of your body, but desire better? I do think so!

Paul said he "learned" to be content. That tells me that contentment does not always come naturally, even for men and women of God. It tells me that he didn't have any disturbance of the state of his soul, because of his circumstances, but it doesn't meant he didn't want it to change the circumstances.
He was satisfied by the Lord through his time of want, and through his times of plenty. His mind was in a constant state of peace, even when his surrounding were in turmoil.

With this verse I feel the Lord wants us to know we have security in Him no matter what is going on outside, we should always be content on the INSIDE, in our hearts and souls!!
We should also always be full (content) and hungry (desire) all the time! (everywhere and in all things) Paul says he was "instructed" to be that way!
We have peace in Christ Jesus (being full), as well as God given desire to do and be better (to be hungry)!
PRAISE GOD for His goodness!

Before I could begin to make ANY changes in my lifestyle, I had to learn to be content with who I was as a daughter of the King, to be happy in my own skin, because of who I am, and who the Lord wants me to become...for His glory.

I am at peace that the Lord is always in control of my circumstances, and no matter how hard I work out everyday or how many calories I consume, I am content to know that if my physical body never changes, that my heavenly body will be perfect!

The Lord is enough for me, if I never have anything but the Lord in my life I'm "content" in my heart and mind, but it's not sinful to want better for yourself , to want to live a long life and watch your grandchildren grow up, if that is the Lord's will, or to want to feel good physically....but we are also instruction to be hungry or to have desire.

You can be content IN your circumstances, yet be hungry to change your circumstances.
Hunger is a desire or a motivation that drives us.
It can also mean literally hungry (which applies in my life sometimes too!)

The Lord wants us to be our best...through Him...everyday! He WANTS us and again as Paul said, instructs us to be hungry! If my temple is crashing down around me, then I'm not at my best for Him, and during this season in my life I feel I'm in my worst state ever, but my heart is happy and I have peace and joy in the Lord....I  have learned to be content (full), but there is always room for improvement (the hunger to be my best)!

I am a work in progress!

Blessings,
Mama Dawn

Didn't Make It To The Gym Today

Our baby had me up most of the night. So between the tummy ache and snuffy nose I didn't get much sleep. By the time I got up my husband was leaving for work, so I wasn't able to go to the gym, but there is always tomorrow!!
I am getting to where I really enjoy the quiet time with the Lord while I work on my health. I'm usually one of only 3 people tops at that time of the day, so I put on my headphones with a ladies message tape from Charity Ministries or just listen to the praise music the gym has going (which was a nice shock to get, Christian Praise music playing in the wee hours) and get to work!

I'm getting SO anxious to step on the scale or measure myself, but I know I just can't do that yet. If there is any change yet, it's slight, and I don't want to discourage myself by taking any measurements. But I FEEL better, which is a major goal and it can only get better! My body hasn't changed, but I am feeling more comfortable in my own skin. I like the me I am today, more than the me I was last week. I will like the me I am next week, better than the me I am today. I feel better about myself because I am doing something about my appearance and health and the changes on the inside will ALWAYS radiate to the outside! Also, because I am spending more time with the Lord each morning, my spiritual self feels much better as well!

Before I was an all or nothing person. If I couldn't get time with the Lord and ONLY be doing that, then I didn't spend time with the Lord at all. :( Now I am learning that the Lord is waiting for me anytime I want to come to Him, even while on the treadmill!

Genesis 19:27
And Abraham gat up early in the morning to the place where he stood before the LORD.

Psalm 63:1
O God, thou art my God; early will I seek thee: my soul thirsteth for thee, my flesh longeth for thee in a dry and thirsty land, where no water is.

Luke 21:38
And all the people came early in the morning to him in the temple, for to hear him.

Notice how in the Bible when people "go before the Lord", most times it says they rose early in the day.
It never says that you can't find the Lord at other times of the day, and a few places I found speaks badly of rising early, if it's not for the right purpose, but for me it's been a wonderful blessing to my days!

Well that's all for today! Off to care for my precious family!
Blessings,
Dawn

Week 2 At The Gym

Today begins my 2nd week at the gym!! I was bad yesterday and ate a bit too much junk (but not nearly what I would have last year LOL) so I took it up a notch today and pushed myself a little harder in my workout.

I did 30 minutes (broken up into 10 minutes sessions) on the treadmill and walked a total of 1.5 miles this morning!!! WOW I didn't know my body could DO that!!! PRAISE THE LORD for his goodness! I also moved the weights up a bit today, so it was a bit harder than last week also doing 30 minutes of that (also broken up into 10 minute sessions) I actually broke a sweat...a REAL sweat!

My uncle showed up this morning at 6:40 to work out with me! I told him he was 40 minutes too late.
It was a nice thought though! My other uncle, he said, was supposed to be there, but wasn't yet when I left.
So I was finishing up my workout on the treadmill and he was getting started. That was sort of nice to have him there. It was also some good accountability for me to not be there slacking when he arrived!

The children and I are about to go hit the Christmas clearance sales, so I'll come back another day!

Blessings,
Mama Dawn

A Revelation!

Did you know regular exercise makes you VERY conscience of what you are putting into your mouth?! Who knew!!!

I'm finding that anytime I get the urge to eat something I know I shouldn't, my brain automatically tells my hand...ummm do you want to undo all you did at the gym today or have to do double the work tomorrow? PUT THAT DOWN AND STEP AWAY SLOWLY! 

I'm just having light bulb moments all over the place lately! It's great!

I have changed up my routine a bit, now that I know how all the equipment and such works. I was trying to do all 30 minutes of cardio at one time. Well that went well on day 1 and day 2, but by day 3 I was totally burned out on it.  SO I've made the change to do it 10 minutes at a time. I'm at the gym for 60 minutes so this is what I did today and it was so much better!

5 minutes on the treadmill as a warm up
10 minute weight training
10 minutes on the treadmill
10 minutes weight training
10 minutes on the bike
10 minutes weight training
5 minutes on the treadmill as a cool down at a slow pace

So if I calculated that right, it gave me a one hour workout and I still got 30 minutes of cardio and 30 minutes of weight training.

I was only going to do weight training 4 days a week, but I might as well go for a full 5 days, since I don't want to get out of the habit of doing it, and I don't want 1 day to be totally cardio. I don't think I could handle that physically at my current weight. I'm surprised my body is doing what it's doing at this current weight! The Lord is good to me!

Blessings,
Mama Dawn

My Beginning Goals

I thought I'd take some time to post what goals I am currently trying to achieve to keep myself accountable.

Exercise
I do upper body and lower body on different days, because you aren't supposed to work the same set of muscles, two days in a row. Also I am reading cardio should be done everyday for at least 20 minutes. Following those guidelines, I've set up the following program for myself.

• 5 minute warm up and stretching - 5 days per week
• 30 minutes of cardio - 5 days per week
  
• 20 minutes of upper body weight training - 2 days per week
• 20 minutes of lower body weight training - 2 days per week
• 5 minute cool down and stretching - 5 days per week

•  vitamins and sublingual B Complex - everyday
• 125 ounces of water - everyday, based on current body weight (ie: 1/2 your body weight in ounces of water each day)
• 40% protein
• 40% healthy carbohydrates
• 20% fat