Friday, May 25, 2012

12 Week Health Challenge: Week 1 Update

Day 2 Tuesday May 22

As I embark on this three-month Health Challenge, what I am hoping to get out of the next 12 weeks?

In April – October 2010 I lost 60 pounds and maintained the weight loss until this winter when I gained 15 pounds because I let bad habits and lack of motivation to keep it up creep into my life. I started this journey to have a healthier lifestyle before I turned 40 years old which happens this October and now I have let myself slip. I’m 5 feet 2, my current weight is 140 lbs. and I would like to lose 10lbs.

Day 3 Wednesday May 23

Do you experience a mid-afternoon slump or a dip in energy at any other time of the day?

I do feel tired and need a snack in the afternoon. I am going to make sure I choose a healthy snack and not something that will make me more tired. I also plan to try setting outside to read in the afternoon, taking a 10 min. walk or listening to music when the slump hits. I don’t drink much caffeine but I am going to cut it out for a few days to see if that helps.

Day 1 Thursday May 24  (Late)

My energy level right now is a 3 and I feel like going back to bed. I worked in the garden a lot this weekend, and rested on Monday. On Tuesday I did a group community service project which included painted a large barn and yard work. I did do a cardio workout yesterday and today and plan to keep it up. I also have been setting outside more this week to get some sunshine while reading a book.

Day 4 Thursday May 24


I usually drink 2 cups of coffee or tea in the morning Mon-Fri. I don’t drink coffee on the weekends because my husband can’t stand the small of it. I know caffeine can potentially disrupt your ability get quality sleep at night but I am not sure my brands offers decaf but I will look into it. I plan to cut myself down to one cup per day during the week. I like to buy Flavored Coffee like Private Selection Kroger Brand, Folgers Gourmet Selections, and Starbucks. The ones I like the most are Chocolate Raspberry, Chocolate Truffle, Peppermint, and Pumpkin Spice. I like the indulgence of the special flavors without the added calories of creamers or syrups although I do add them sometimes as a treat. The suggestion to do one minute of aerobic exercise, which is said to give you the same kick as coffee, without any sleep-hindering side effects is interesting.

I drink mostly water throughout the day with a glass or two of unsweetened iced tea or hot tea depending on the season most days. I don’t drink very much pop but if I do I drink diet and mostly at fast food but I think I will start getting the diet caffeine free, at sit down restaurants I order unsweetened iced tea. I drink over the minimum of (8)-8 oz. glasses of water every day and some days I count to make sure.

Day 5 Friday May 25

Which of the Week 1 energy-boosting tips worked best for you? Get a head-to-toe checkup, Seek out some sunshine, Work in a walk, or Cut your caffeine habit.

Seeking out sunshine and working outside in my yard has helped me the most this week. I have been outside everyday doing some kind of yard work or relaxing and I even feel asleep reading on my back swing one afternoon. I even workout with one of my exercise DVD’s 3 days this week. I plan to only drink one cup of coffee each morning next week to cut down my caffeine.

Thursday, May 24, 2012

Running Motivation

Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. – 1 Corinthians 9:24-25

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." --John Bingham

But those who wait on the LORD
Shall renew their strength;
They shall mount up with wings like eagles;
They shall run, and not be weary;
They shall walk, and not faint.
Isaiah 40:31

Monday, May 21, 2012

12 Week Health Challenge: Week 1

I have decided to do a 12 Week Health Challenge to get myself into better shape. I am following along and getting tips from the ALL YOU Health Challenge and today is the first day of Week 1 of their challenge. They send out weekly emails and have a blog with additional tips and chat. They also have lots of information on the Health & Fitness section of their website. Although I am following along with the ALL YOU Challenge I am doing my own thing and this is my personal journey and will include things that do not come from the ALL YOU Health Challenge.

Day 1 Monday May 21

This is my action plan for the tips that ALL YOU provided for this week’s goal to Increase my Energy.

Get a head-to-toe checkup.

I just got a check up in March and have another scheduled for October. I take a multi-vitamin on Tues. &Thurs.

Seek out some sunshine.

I like to open up the windows and doors first thing in the morning when it is nice out to let the sunshine in and feel a nice breeze. I enjoy looking out the door into my yard and hearing the birds chirping and seeing the squirrels running around as I let out the dogs each morning. I plan to seek out more sunshine by doing my devotions on my front porch in the mornings, reading outside on the swing in the backyard in the afternoons, and gardening in the evenings.

Work in a walk.

I have been disappointed with myself because I have gained back some weight over the winter months by slacking on my eating habits and not being as consistent with my fitness routine. I plan to get back on track and in shape over the next 12 weeks I am at 140 lbs and I would like to lose 10lbs. It’s not so much the weight that bothers me it is that I know where it can lead me if I let my habits slip and don’t take care of myself after working so hard to lose 60 lbs. in 2010 I can’t let that happen. My weakness is desserts so I am going to have to tame my sweet tooth with lower calorie options most days.

This weekend I worked in my garden for 8 hours with my family so I am tired and sore this morning. I am going to taking it easy today because tomorrow I will be doing lots of manual labor at Community Care Day of Union County.

My fitness routine is an exercise DVD every morning Mon.-Fri. for 30 min-1 hour, lift weights for 15 min. most evenings, and have a yoga class on Monday Nights. I am a walker/runner so I enjoy getting out each evening April-November to do 3-4 miles with my hubby 5 days a week. My hubby and I want to do P90X again this summer in our garage so we cleared the space for that a couple weeks ago but have yet to start. If we do P90X I will stop doing my exercise DVD in the morning until it gets cold outside in November. I am hoping to start a Zumba Class that meets on Tues. & Thurs. in the next couple weeks but am still working on rounding up some buddies to go with me.

This week I plan to get myself back to my fitness routine and cut out the junk that I have been eating.

Energy Level. On a scale of 1-10

My energy level right now is a 3 and I feel like going back to bed for a nap if only I was the kind of person who could I would. I am more of a go to bed and get up on schedule person and can’t sleep in or take naps.

Thursday, May 3, 2012