2012 Goals

The post today was inspired by my friend Laura. I posted on facebook yesterday that I was already setting goals for 2012 and she commented "share". So here it goes Laura.

I feel as though I have a million goals, but I will try to keep it doable.

1. I want to get to my goal weight with chubby girl (weight watchers) once again. The past 2 or so years have been a roller coaster of hormones, but I think I just about have them whipped. I am 3 pounds from where I need to be. I will make this happen.


2. I want to be a substitute leader for chubby girl (weight watchers) meetings. I have the best leader named Annie, but I am certain she could use a day off. I would like to be her substitute when she wants to take off and go see her grand babies.


3. I want to share Advocare with as many folks as possible. I know I have been blabbing about Advocare alot lately, but I truly believe in their products. They have changed my life. I thought after using them for over 5 years I should start sharing the love. I challenge each and every one of you to at least hear me out about their products. At least try one product. You have to give it a chance. Let me know as I have plenty of samples.


4. I want to net at least $1000.00 a month sharing Advocare with others. This extra money would allow me to hire a pool boy, have someone come and clean my home just once a month, pay for Carly's volleyball dues, pay for Alex's band (OK maybe 2 grand a month), and hand Alex the keys to my new Mini Cooper when she is ready to drive so that I can go and get another one. Lofty I know, but I believe it can happen.


5. I want to grow my fitness business. I love training people. My hope is that peeps will give it a try and not be so afraid of fitness. We do make it fun over here at my house. You can go as hard core as you like or ease into fitness. We accept all levels. I would also like to offer phone support for those that live far away. It is amazing what a 20 minute phone call as week will do to keep you on track.


6. Finally, I want to be the best mom and wife that I can possibly be. I am the luckiest girl to have such a sweet hubby and wonderful girls. My time with my girls is ticking away quickly. They will be out of here and on their own before I know it. I want to enjoy every second with them.

Well Laura that is it in a nutshell. Seems pretty simple when you write it all down. I hope each of you will sit down and set some goals for 2012.

One more thing...why wait until 2012. I have already started.

Show up and make it count!

The Reunion

My blog post today was inspired by my recent visit to Lubbock for my 25th high school reunion. It is hard to believe that I have been out of high school for 25 years already. It seems like just yesterday I was walking across that stage during graduation. My whole life ahead of me. Wow how time flies!!

The weekend started with an alumni basketball game at the new high school. We had 14 wonderful ladies on our team with yours truly being the oldest graduate on the team. I was a little shocked at how it was prison rules basketball right from the beginning. I have bruises to show for it, but man it was fun. You forget how those teams and those individuals become such a part of your life. I learned a lot on that basketball court. I learned that if you dig a little deeper when the going gets rough, that you just might come out on top. I learned that when I felt like I couldn't possible run one more suicide drill, in the end I could. I loved feeling a part of something bigger than me. I know that sports helped me stay out of trouble and for that I am truly thankful. Thanks to Darlene and Sheryl for making it such a great game that night. You both inspired me to play hard even though most of the alumni players were 20 years younger. Go us!

The actual reunion brought many pleasant surprises. I was able to reconnect with my dear friend Bill Sterling. Bill and I go way back. He is a real cowboy. He is a little rough around the edges. I will admit that as time passed and I had lost touch with him I really thought he might be dead. I was shocked when he popped up on facebook one day alive and kicking. Bill is one of those people that if you don't speak to him for a long time and then you see him again it is like you never missed a beat. Bill holds a special place in my heart. When we were freshman in high school we made a promise to each other to not do drugs. I know it sounds corny, but it is true. Trust me I had plenty of opportunities to be a big time druggy, but in the back of my mind I always remembered that promise. Thank you Bill for being there all those years ago and making that promise with me. You and that promise most certainly changed my life for the better.

I also had the pleasure of seeing my dear friend Cindy Fisher. Fisher and I were cheerleaders together. She is the same funny, spontaneous, dingy girl I remember. She is also one of the smartest girls I know. I often laugh when I am with my own daughter Carly Jo because I swear somedays she reminds me so much of Fish I feel I have given birth to another Cindy Fisher. You see Carly Jo is also one of the smartest little kids I know, but boy is she dingy. I look at it as a blessing that I get to be with Carly Jo and Fish all at the same time. Love you Fisher.

My sweet friend Donna Buxkemper was also at the reunion. Bux is one of those people that you just want the best for her no matter what. She is going through some tough times right now, but I know that she will come out of top. She is still the most beautiful girl I know.

The reunion gave me the opportunity to visit with lots of my old classmates. I have a new appreciation for some as they have had their share of hard times. Some have suffered the loss of children or gone through not one, but several divorces. Some have lost their parents or other loved ones. Some have made good decisions and some can't win for losing. Some are still the same funny, entertaining, kind, sweet, sincere people that they always were. Some carry such a burden that my heart truly breaks for them. I do know that I am cheering for them all. Once a cheerleader always a cheerleader I guess.

All in all it was a great night. I learned that you can't analyze the past too much. You have to be good with the decisions you have made so far. If you are not happy with those decisions then do something to make a change.

I learned that I feel really lucky. I have 2 sweet, sweet daughters that I adore. One that is somewhat like Fish and the other who has that sweet soul like Bux.

My dear friend Bill asked me if I was truly happy. He stated that he reads my facebook page and my blog and wanted to know if all of my statements about my life being so happy were truthful. To that I answered "Hell No"! There are days when I don't want to be the mommy and when I feel like telling my beloved Joe to go pound sand. But his questions did make me think. Trust me you have plenty of time to think on that long boring drive from Lubbock. I thought to myself you know I love those girls like no bodies business. I would take a bullet for either one of them. Then I thought of my beloved Joe. I thought why do I love that boy so much? The answer is simple. I love him because he always has my back. No matter what happens in our little life we always land on our feet. Thank you my beloved Joe for loving me way more than I deserve.

Show up and make it count!

Don Lewis Witt

My blog today came to be because of my sweet dad Don Lewis. I have been wanting to write about him for quite awhile now, but just came up with what to say about him. You see he is the sweetest, kindest, wisest man I know. He and I have always had a connection that I am not sure most people understand. He is one of those people that you might not talk to for several weeks or maybe even a month or two, but the next time you see him it is like you never missed a beat. He is kind of a loner and I like that about him because I am kind of a loner as well. I can sit with my dad for hours and never say a word, but feel like we have been talking the whole time. I love him more that he will ever know.

Any of you peeps that know me know that my dad has had a bit of a rough summer. He is 70 years young and has struggled with major back, hip and leg pain for as long as I can remember. Well in June it brought him to his knees. The pain became so intense that he was hospitalized for almost 2 weeks. After several MRI's, pokes, prods, and misdiagnosis he finally had surgery last Wednesday the 18th. I am happy to say that he is feeling like a rock star once again. Not really a Lady Gaga (I can't think of any current male rock stars) kind of a rockstar, but maybe a Mick Jaggar kind of a rockstar. An older and wiser kind of a rockstar.

Stay with me here because I will get to my point. OK here I go getting to my point. My goal here today was to tell you to make sure and follow your dreams before it is too late. You see my dad moved to his dream home on 18 acres about 3 or so years ago. He has his own little stock tank pond situation right at his back door. He can fish and hunt and he has chickens and cows and a couple of goats. He can wake up and see deer from his back porch. He has both a back porch and a front porch. He had a garden. He has a small shop to putter in. He had his part time dream job of working on a ranch.

The problem here is that he waited so long to do all of these things that his body became a little too broken down. I know most of his life his motivation was to provide for my mom and me and my brother and my sister. I get that part. I just wish so much that he could have lived this dream while he was a little younger and little less broken.

So the next time you think I can't do this or I can't do that I hope you will think of Don Lewis. I hope that you will ask yourself "Why can't I do that?" What could you give up or adjust to make some of your dreams come true before it is too late? Lose that weight, get up off that couch and take a walk, spend some time with those kiddos of yours, apply for that dream job. Just do it! Take some action before you become too broken down to make it happen.

I am glad to report that my dad is doing great. He was released from the hospital 2 days after major back surgery. He is full of steel rods, nuts and bolts now. I like to think of him as somewhat bionic instead of repaired. He is walking out to his shop with NO PAIN! His job at the ranch is still waiting for him. Deer season is just around the corner. He still has a chance to live that dream a little longer.

Make sure and live your dream! Show up and make it count!

I'll take mine black

You see peeps for the last 6 weeks I have been cheatin' on my beloved Joe with Mr. Insomnia. It didn't end with just Mr. Insomnia though. It seems that he has friends that he wanted to bring along for the ride. I would go to bed with Mr. Insomnia and wake up with Mr. Nausea. On the particularly long nights Sir Hot Flash would make an appearance as well. I know that most of what I am going through is just a change in hormone levels. I am old you know. I get that part, but I couldn't help but think that there might be something more to this insomnia he** I had entered in to.

In an act of sheer desperation I decided that the only other thing to do was to give up my beloved Joe. Not my real beloved Joe, but my beloved cup a Joe. My coffee people. My dear, sweet, lovely coffee. I miss it so. I miss how it would fill the house with its sweet aroma. I miss how I would mix my creamer just right to get that nice taupe color. I miss everything about my coffee, but it had to go. You see in all of the books that I have been reading over the past 6 weeks there was one common denominator. It seems that most doctors recommend that if you are suffering from insomnia one of the first things to give up is the Java, the beloved liquid Joe, the caffeine baby. UGH! Reluctantly I did give up the Joe and boy has it been a ride. Day one was not too bad, day two the headache from he** arrived and stayed through day 4. But finally on Monday afternoon day 4 the headache magically disappeared. This strung out caffeine freak had made it through. I was so excited. I couldn't wait to go to bed and officially break up with all of the other men in my life. It seems Mr. Insomnia doesn't take break-ups that well. That night I woke at 12:19 am and didn't go back to sleep AT ALL. I thought all of this agony for still no sleep. But wait, night 5 was a totally different story peeps. I slept through the night for the first time in 6 long weeks. I feel like a different person today. Thank you Baby Jesus. I am still not sure if giving up my caffeine is the total answer to my insomnia. I am hopeful and might just have to continue to take it one day at a time. One thing I do know for sure is that I feel a million times better. I don't think I realized what a toll the loss of sleep was taking on my body. I am kinda feeling like a rock star again. Could it be that I am caffeine sober?

Wishing all of you a good night's sleep!

Show up and make it count!

Consistently Inconsistent

My beloved Joe is the inspiration for my post today. I am sad to say that I have temporarily fired myself from training the boy. He seems to be one of those people that is in love with the idea of training. He has become so inconsistent in his training that my fears of him getting hurt came true last week. We were finishing up the work-out and had about 8 minutes left so I added in some extra ab work to pass the time. He seemed to be fine as he was doing the exercises, but later that evening his back completely went out on him. We are talking flat on his back with me waiting on him hand and foot. I thought to myself, "I am quitting this boy." He just doesn't get it. He trains for a week and then slacks for the next 2 weeks and then shows up for one work-out and ends up killing his back. I just can't let this happen anymore.

My point today is this...make a commitment to training. Be consistent. If you train a day here and there you are just going to be sore as crap and pissed off from the pain and sometimes INJURED. Make the choice and put your training on your schedule just like any other appointment. Look at your week each Sunday evening and find at least 3 days during the week that you can get a work-out in. Just do it. We Americans need to face the facts that we are living on junk food and we are FAT. Our hearts are struggling just to keep us upright somedays.

As I have said before start walking, join a gym, call me. Just get going as we are quickly getting fatter and less healthy.

I know that this sounds harsh. I know that firing myself from training my beloved Joe seems mean. I think it is just time to give the boy some tough love. I hope this separation is temporary. ;-)

Show up and make it count!

2=1 Hot 50+

I feel it has been forever since I have written on this blog. If you look at the last date it was back in January. I am feeling like a big loser, but I am back in action now. I am writing today because I am so inspired by one of my clients by the name of Alysia.

Alysia starting training with me back in August of 2009. She has been coming consistently 2 times a week. We concentrate on total body work-outs. Since she is only coming twice a week I want to cover head to toe. Let me just say that Alysia is all of maybe 5 feet tall and she is not much over 100 pounds soaking wet. Don't let her little size fool you. She rocks it in the gym. She has the most positive attitude and is always receptive to train hard. I simply adore this lady. She and my beloved Joe have become the best of teammates as well.

Alysia is great in many ways, but the thing that made me want to write today is that she only comes to train 2 times a week. This 2 times a week has turned her into one hot lady at the young age of 51. This girl is 51 and she is rocking it.

I hope today that you will realize that with weight training it only takes a couple of sessions a week to make a difference in your health. Get going today and start training. Go to the gym, get a set bands and work-out in your living room, CALL ME and I can help you. Just do something. Just remember that 2 can equal 1 hot 50+!

Show up and make it count!

Be Better

This blog post was inspired by one of my teammates clients Alysia. She has been training with me since late August and is doing awesome. She is a little powerhouse and has to be one of the sweetest most genuine people I have ever met. I feel truly blessed to have her as one of my clients.

We were talking during her last session and the conversation led to the discussion of supplementation of the diet. I have started using some new supplements over the past several months and I will have to say they are helping me tremendously. I have given Alysia several samples, but she has been somewhat reluctant to try them. She stated to me that her husband believes that if you already feel good in general then why supplement. This statement got me to thinking and my answer to her was this. "Alysia with these supplements I have found that you can BE BETTER!" Her husband is a runner and I am thinking if I could just get him to try some of this stuff he will go from good to GREAT! I know how good Alysia is doing and I do believe she could go from really good to really GREAT! Girl power you know.

I thought I would just discuss what I am using and take it a step at a time. I decided to talk about what I feel I am getting the most benefit from and then just take it item to item in other blog posts. I would have to say that my most favorite item I am using right now is the Ascential Hydration. This stuff is awesome. I have been trying not to eat much past 6 PM at night so about 9 PM I am drinking one of these bad boys and man I wake up the next day feeling like a rockstar. It is a fruit punch flavored powder mixed with about 6 to 8 ounces of water. It is full of lots of the good stuff that rehydrates my body overnight so that I am ready to go again in the morning. If you don't really believe that you need supplementation I would encourage you to at least give this try. I firmly believe most people walk around dehydrated most of the time. This little simple beverage can help you get back going and make you feel great.

Go here to check out Ascential Hydration as well as all of the other offerings from this great company. I am a distributor of their products and would be happy to provide you a sample or order some product for you. Just give me a shout.

Show up and make it count!

Sticking to the list

I am not ashamed to admit it, but it did take 4 calculators to get me through my math class at TWU. It was a beast of a class and I am soooo glad that I made it through. It was a bittersweet accomplishment for sure. I will go on the record to say that I hate math. It stresses me like nothing else can and I will not miss the course one bit. I will however miss the instructor. She was awesome and I could not have done it without her help. Thanks Jena I will forever be thankful to you. You rock girl!

My main reason for writing today is not about math or chemistry or TWU. My goal today was to share with you some of the things that I learned over the past 16 weeks. My main lesson is that going back to school at 42 with children and a husband that travels is not the best idea I have had in awhile. It was a challenge and I am somewhat sad and somewhat happy to say that I will be putting TWU back on my bucket list. I just can't do it right now. It was just way too much to ask of myself. I realized back in late September as I was going to drop my Chemistry and Chemistry lab class that I had met my match at TWU. Yes I felt tremendous guilt as I had just blown 1,000.00 for a couple of classes and yes I had been pretty much ignoring my family for 3 weeks. I felt defeat like I hadn't felt in a long time. But in this defeat I felt compelled to make a list. This wasn't just any list. This list was 5 things that I would do if I only had one week to live. This list is the nitty gritty of life. I wanted it to be a short amount of time with a small amount of choices. Hard core list making was the goal. This my peeps was the list that I came up with at that time.

If I could do or be anything for one week what would it be?

1. My body, mind and spirit would be totally free and able to be totally present both physically and mentally for my beloved Joe.
2. My body, mind and spirit would be totally free and able to be totally present both physically and mentally for my girls Alex and Carly Jo.
3. I would train each day with intensity and purpose.
4. I would train my favorite clients each day with intensity and purpose.
5. I would learn something new each day about something I enjoy.

That is it in a nutshell. When I do these 5 things I feel free as a bird. In all the turmoil of going back to school I realized that sometimes when you are trying to figure out where you are supposed to be going you realize you just might already be there.

I challenge you to make a list. Figure out what makes you most at peace and do it.

Show up and make it count!

7 Minutes 49 Seconds

I went to the pool yesterday for one last swim before the Monster Triathlon tomorrow. It was a great day to go because I was totally inspired by one of the other swimmers there. No it wasn't the lady that was obviously training for her next Iron Man event or the guy who swims like a fish wearing his Speedo. What inspired me most was this little old man. I swear this guy had to be in his late 80's. He shuffled up to the pool with assistance from both his nurse and the LISD supervisor and an additional lifeguard. He wasn't able to jump in the pool or lower himself in by using the ladder. No this guy had to be lowered into the water using the automated chair lift. With tremendous effort he was loaded into the chair, strapped in and lowered into the pool. He was then unstrapped and assisted to the side of the pool. He started his pool work-out from the side complete with his 1972 flippers. No he didn't swim a million laps, he just did his work-out by staying on the side of the pool. His work-out was just the simple act of getting INTO the pool and moving. Plain and simple.

I had one of those moments in life where you just have to get a grip and suck it up. I thought to myself if this little old man can go to that much trouble just to get into the pool then I can most certainly suck it up tomorrow. I will admit that I am totally doubtful about tomorrow and the triathlon. I so want to just finish and not be dying along the way. I hate the pool with a passion. I am dreading getting in the water with lots of other swimmers who are going to be swimming over me. I am totally dreading getting out of that pool and hopping on that bike, cold and wet and riding in the cold wind for 16 miles. Then I still have to run for 3 more miles. I feel totally in over my head. I am fearful of being the last one finished. I am fearful of drowning in the pool, wreaking on my bike and tripping on the run. People who know me KNOW that all of these are possible if not probable. I am fearful that my hamstrings will bunch up and that my lower back will be killing me.

I am fearful of all of these things, but I keep thinking of that little old man. He went to all of that effort, just to get INTO the pool. I am going to go tomorrow and participate in this triathlon for HIM not me.

By the way, I did get into the pool yesterday and managed to swim the 250 meters in 7 minutes and 49 seconds. You can do anything for 7 minutes and 49 seconds!

Show up and make it count!

Just a numbers game

I continue to struggle with the whole numbers game again this week. I have decided that I could just live my life without having to deal with numbers in any form or fashion. Here is a lists of numbers that just seem to be getting and staying on my last nerve!

1. The Dirty Dozen total reps numbers in Keller. We did the dirty dozen on Monday. It consists of 6 exercises done twice for one minute each time doing as many reps as possible. My goal for the day was 700 reps and I got 698!!! 2 tiny reps short! Ugh!!!
2. Quantitative math numbers...I will just say I hate this math class. I could care less how to put numbers in scientific notation or how to scale a map. Geez! Just give me the GPS and Carly Jo to run it and I don't need no stinkin' map scaling. Duh!
3. 25 pound weight plates versus 2 10's and a 5. You put the 25 pounders on each side of my bench press bar and I freak. You put 2 10's and a 5 and I can jack the thing in the air no problem. Go figure!
4. The five pound difference I see on the scale from this time last year. 130 or 135 ain't now big deal when you consider you once were 194!
5. Test scores: 64, 68, or 96. Is the world going to end if I fail math! No!!!
6. 5K time of 34 minutes and 41 seconds. Yes I can run it in under 30 minutes, but that was a knee surgery ago so get over it Cindy.
7. Anticipating that it is going take me over 2 hours to finish my first triathlon. I just need to show up and finish. My dear friend Tanna is running the dang triathlon anyway so I know she ain't leavin' til I am done anyway!

Anyway, I am obsessed with numbers today and so need to get over it. One more important number is the amount I love my dear children and my Beloved Joe. You can't even measure it!

Show up and make it count!

Finally a 9 before a 6

Well peeps I would like to report that I have finally gotten a 9 before a 6 and I don't mean anything dirty. I know what you are thinkin'. Anyway, I am happy to report that after the chemistry exam (score 64) and the math exam (score 68) I finally got the 9 as the starting number. I managed to pull off a 96 on the food prep exam. Hey I know my food and I have enough junk in my trunk to prove it.

I am hopeful that I just might be able to recover in the math class as our professor really seems to care and is doing everything she can to help us recover from this first exam. I love her for that kind gesture. It is a good thing she is young and THINKS she can possibly save me from me! I am going to hang tough with math and just let the chips fall where they may fall!

Show up and make it count!

No Chemistry with Chemistry

It has been a long 24 days to say the least. Yes it has been 24 days since I first walked in to my chemistry class at TWU and I am glad to say my tenure with this class is over. You see peeps we took our first exam yesterday and out of 80+ students over half of us failed the exam or at least almost failed it. I managed to pull off a 64 and it was through blood, sweat and tears (literally) that I was able to do that much. I studied harder for that one test than I can remember ever studying for any other test. It was a brutal weekend of hour after hour of chemistry. I am no longer feeling the love for chemistry. I can honestly say that I have no chemistry with chemistry. I tearfully called my beloved Joe, who just happens to be 1,000 miles away from home on his motorcycle none the less, and has been for over a week now and we decided that chemistry class and the lab must come to an end for me. I will be dropping the course on Tuesday! Hallelujah! I found this decision to be really difficult, but I felt I needed to drop out of love with chemistry in order to stay in love with my other 3 classes at TWU.

Lessons learned from this experience are listed below in no particular order.

1. Don't take chemistry and chemistry lab and a math class all at the same time when you have been out of school for almost 20 years.
2. Recognize that you are not super woman and you must pace yourself.
3. Recognize that you did the best you could and move on from here.
4. Recognize that it is better to have tried and failed miserably than to have not tried at all.
5. Recognize that family is first.
6. Be prepared that your child will get sick and you will have to leave them home with 102 degree fever just to take a flippin' chemistry test that you just might fail and you still must be Ok with that because your child feels better today!
7. Recognize that you actually love your math class and your food lab and your food prep course and are actually doing well in them. Go figure!
8. Recognize that you have a wonderful husband who is totally OK with you blowing $1,000.00 on a course that you drop 24 days later. Thank you for that my beloved Joe.
9. Recognize that your sweet Carly and most mature 12 year-old of the world Alex love you and just want you to STOP crying over chemistry already!!!
10. Recognize that you are successful just because you are a loving mother and wife and that is the most important job in the world anyway.
11. Recognize that you have until December 17th to finish what you have started at TWU and then you can get a new game plan from there.
12. Recognize that just because you suck at chemistry you can swim 250 meters really well after only 1 month of training.

I have learned a lot in the past month...yes sir I have for sure! Another list I have come up with is the list of the things I have missed most over the past month.

1. I have missed talking with my sweet Carly about whatever. I have missed you Carly and I am sorry for being so consumed with Chemistry.
2. I have missed helping my lovely Alex with her school work. I have basically let her sink in that department. I apologize to you my sweet Alex.
3. I have missed my kitchen floor as I can no longer tell you what it looks like because it has not been swept in a month.
4. I have missed my little kid bike. I do plan on riding it again really soon as I want to do my first triathlon on it. I will be back on it tomorrow.
5. I have missed my blog. I am making up for that today.
6. I have missed just sitting and reading other things than chemistry.
7. I have missed my beloved Joe. Please come home soon.
8. I have missed training with some type of intensity. I am sure Denny will make up for that in the morning or on Monday.

I wanted to share this experience with you peeps so that you will understand that some of the most valuable lessons learned come through failure instead of through success.

Show up and make it count!

Pull My Finger

I am taking a "break" from the vitamins today to show you a new kind of "break". While playing prison rules frisbee yesterday I managed to break myself once again. Yes, it is broken and yes I am bummed. I am bummed for two reasons. Reason number one is that we still have two more weeks of prison rules frisbee left and then we are done until the fall. I will miss those two weeks. Ugh!!! Reason number two is that this is my shifter finger for my bike and I really need this finger to work so I can continue to ride my bike. I guess I will have to either not shift or use another finger or fingers to shift. I am still a rookie on the bike and these kinds of complications are cause for more wrecks which could lead to more breaks.

On a positive note I know that this will heal and it will be ready for more prison rules Frisbee in the fall. Also, every time I get injured it causes me to have to learn how to keep training around that injury. This my peeps makes me able to train you around your injuries. You see where I am going with this! It is all about you peeps all about you. I am sweet like that you know.

Below is a short list of how I can continue to train with this minor set back:

1. I can still run outside with the rabbit Deana and Runner Susan or gassers or shuttles or sprints with the Devil.
2. I can still do push-ups.
3. I can still do ab and core work.
4. I can still lift upper body weights just maybe a little lighter on my right hand side.
5. I can do the leg press machine and the jam n squat machine with the Devil.
6. I can still work with resistance bands, dumbbells, and body weight only resistance.
7. I can lunge, squat and hold planks till the cows come home.
8. I can always use a smaller splint to hold my finger in place while I ride my bike.
9. I have already purchased such splint and will try it out tomorrow. See I am on it peeps.
   

It looks to me like I can still train just as hard just with a broken finger! Cool!

Show up and make it count!

How do I measure my chubby?

Today's blog came to be from a conversation I had with my adult fitness client Missy. We were discussing the different ways to measure body fat aka chubby. I thought I would explain some of the different ways to do it.

The first and most simple is the bioelectrical impedance test. These are those scales that you can buy at places like Wal-Mart or Target. They will measure your weight, body fat % and % of water in the body. You simply step on the scale and it will display your results on the screen of the scale. These probably are not the most accurate, but are a great place to start. Check out the Tanita scale by clicking here.


The pinch test or skinfold measurement is another way to get an estimation of body fat. You take a set of skin calibers and measure in three separate places. On women you measure behind the back of the upper arm in the tricep area, the belly area in between your love handles and your belly button and the upper thigh. On men you would measure the chest area, the belly and the upper thigh. You take all three numbers and add them together to come up with a grand total. Then take this total and find your age on a predetermined sheet of calculations such as the Jackson and Pollack scale formula and just like magic you have an estimate of your body fat. Check out the skin calibers by clicking here.


Another way is to submerge yourself in water and take the hydrostatic weighing test. The test involves suspending a client in a tank of water. Body density is calculated from the relationship of normal body weight to underwater weight. For additional information on this procedure click here.


Also, you can do a BMI test. The short explanation of BMI is adjusting weight for height or stature and calculating a height-normalized index. Blah, blah, blah...just go here and punch in your numbers and see what you get.


The last and most accurate way to measure body fat to me is JUST LOOK IN THE MIRROR! The mirror has a way of being really honest. It will not lie to you. The scales and BMI again are just numbers. You know when you need to adjust your eating or pick up the intensity of your work-outs! Look in the mirror!


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Just A Number

I am writing today in response to my own frustration and to the frustration of my dear friend and training partner and client RunnerSusan. You see we both are in a battle with numbers today. She is in a battle with the scale and I am in a battle with the growing size of my thighs. RunnerSusan in at that point where you go from say 130 to 129 on the scale and she is just about to scream about it. I am at the point that if my quads continue to grow at the pace they are growing I should be close to the incredible hulk by the time my bike race gets here in August. If you look at the big picture neither one of us should be concerned about either of our issues. You see RunnerSusan almost doubled in size when she was prego with her daughter all those years ago. Now she is a svelte, muscular and strong runner and in excellent health. I too weighed in at a whopping 194 when I delivered my sweet daughter. I have overcome lots of obstacles on my way to better health. I am now in the best shape of my life. I had major knee surgery and was released from my doctor and physical therapist 6 weeks after surgery. I ran a 5K just 3 months after that knee surgery.

Why am I reminding myself of all of this you ask? The reason is just as RunnerSusan shouldn't be concerned with 1/2 of a pound is the same reason I shouldn't be concerned that I need a size larger shorts this summer to hold these massive thighs of mine. I think we both need to take a chill pill and realize that we are healthy and yes we have a little junk in our trunks and our thighs are a little thunderous not due to fat, but due to MUSCLE!!! So to all of you ladies or gents out there that are struggling with the number on the scale or the size of your clothing...just forget about it! It ain't worth the trouble. If you are eating well and exercising just go with it and fear not! Thanks for listening!

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6 Weeks In

It is about 6 weeks in from the New Year and I wondering where you are with the goals that you set for the New Year? Six weeks is long enough to know whether you are on track or fell off of the track and were run over by a truck full of chocolate covered DISTRACTIONS!!!

Think about it and see where you are on those goals. Have you lost any weight? Have you worked out at least 3 times a week? Have you started to tone up? Have you eaten well 80 to 90% of the time? Have you been sweeter to your husband? (I guess you would have to ask Joe).

If you answered yes then way to go...I would say that you are on track. If you answered no then get back on track. You can always start over at the beginning. Find your beginning and get started starting over already!

I was talking with my dear friend, training partner, and client Deana and she told me of a statement from Dr. Phil. Dr. Phil said that when trying to decide on making a change for better health and weight loss you have to decide where you want to be 1 year from now. He stated that in 1 year from now one of two things will have happened. You will have either LOST weight or you will have GAINED weight. Those are the choices for us women folk especially.

So I ask you where do you want to be 1 year from today?

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Priceless

Pair of new Asics Running shoes: $79.00

Pair of new socks: $3.50

New work-out shorts: $24.99

New work-out top: $24.99

10 - 1 on 1 Personal Training Sessions with Cindy: $550.00

or

10 Adult Fitness Class sessions with Cindy: $165.00


LESS JUNK IN THE TRUNK or LESS HANDLES TO LOVE!

PRICELESS!!!!!!!

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Change is uncomfortable...

I have found that the phrase "Change is Uncomfortable" has been on my mind alot lately. I think this is true for anything you do in life. I remember as I walked down the isle on my wedding day it was somewhat hard to let go of my dad's arm as he placed my hand into my beloved Joe's hand. I knew in my heart that I wanted to be married, but for a slight moment the change of hands was overwhelming. Change seemed a little uncomfortable that day.

As I look back on this journey of better health there have been moments when change was extremely uncomfortable. It was hard to eat well everyday. I thought I couldn't possibly work out any harder with Denny and Beau. Change was extremely uncomfortable then and still is today. I continue to struggle this week with changes in my work-out routine as I deeply miss training with Doug and Denny. I know that I want to train for other things that require a change in what I am doing, but it is still uncomfortable. Change is uncomfortable even when it means growth in my training. Change is also uncomfortable as I attempt to grow my fitness business on my own. My confidence is rattled and the change is uncomfortable.

What I am getting at here is that anything worth doing is worth doing well and is worth the changes that might have to occur. I see some of you struggle with weight loss, stress from work, stress from home, or just trying to show up another day for another whipping in the gym. I see you struggle with the number on the scales or the pants that are just a little snug. I see you struggle as you come back from an injury or as you try to lose that same 20 pounds again! Please remember that change is hard. Change is uncomfortable. You might not see results right away, but keep at it and it will come your way.

You all continue to inspire me in so many ways. Thanks for the opportunity to be on this journey of change with each and every one of you.

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Top 10 List Kinda

I made a wonderful discovery today and that discovery was if you are ever at a loss as to what to blog about talk to my client Kathy. She always makes me think about different topics. Then I really try to find a way to help my peeps begin the journey to better health.

So Kathy...thanks...once again for inspiring me to write!

I wanted to come up with a top 10 list, and it really isn't 10 things it's more like 9 on one list and 3 items on the other. By the time I finish this post it may be more or less. Anyway, my conversation with Kathy was about diet, exercise, losing weight, gaining weight and feeling a whole lot of frustration along the way. The only frame of reference that I have is my own story and journey, so I thought I would come up with a list of what has helped me along the way.

First list up is eating and what I have done over the past 3 years that has helped me first lose the weight and now sustain my weight loss.

1. Eat healthy foods 90% of the time. If this is too much at first then go 75%, then 80% and so on.
2. Enjoy treats or splurges the other 10% of the time in moderation. Have a freaking Margarita or piece of cake or dip of ice cream in MODERATION!!!
3. Be mindful of what you are eating not OBSESSIVE! You know what is healthy and what is not...make good choices and move on with your day.
4. It's not all or nothing! All of this low carb, no carb, no fat, half fat is for the birds. If you eat a nutritious diet of whole grains, lean cuts of meat, chicken, fish, fresh fruits and vegetables and low fat dairy then you are eating healthy things so RELAX!!
5. It must be doable and sustainable. If it is hard to make recipes or boxed food that is costing you an arm and a leg each month and you are so sick of it you can't eat another bite then it is NOT doable and sustainable. Figure out what types of healthy food you like and stock up on it and eat it!
6. Eat like you are a new born...every 3 to 4 hours. Don't get so hungry that you are going to trade your firstborn for a burger!
7. This brings up #7! Be prepared! If you need to cook a lot of food on Sunday afternoon so that you have it cut up, prepared and ready to go for the week JUST DO IT! YOU are WORTH the time it takes to eat well!
8. Know your weaknesses! If you are a stress eater then go for a walk or call a friend or read a book! Don't walk in to the kitchen or pull through the drive thru of McDonalds when you have just had a smack down with your husband! If you eat at night then have something that is healthy to pick up instead of that gallon of Rocky Road ice cream.
9. Try eating clean and healthy for 21 days! If you can make it 3 weeks doing something then you have GOT IT!
10. Modify as you go! You will get better the longer you eat well!

The next list is exercise! This is my favorite area and it can be your favorite as well! I can hear Kenda right now!

1. Do something you totally don't HATE doing! Try different exercises until you find one that you at least enjoy a little and then DO IT!
2. Schedule your exercise just like any other appointment. Take a pencil and mark it on the calendar and then it is on the books. Don't let other things take up this appointment time. It must be a priority as well.
3. SHOW UP AND MAKE IT COUNT! Be consistent. If you work out once a week it will do nothing, but make you sore and piss you off. Three times a week should be your minimum for better health!
4. Take baby steps with exercise! Don't jump in full force if it has been awhile since you have trained.
5. Enlist a friend that will SHOW UP! I know that Deana will come and run with me no matter what! Be accountable to them and them to you!
6. Try it for 21 days...it works with exercise as well.
7. Modify as you go...it works with exercise as well.
8. Be prepared...it works with exercise as well.

There you have it! As I stated before, I only know what works for me and this works for me! I don't take any magic pills or do a whole lot of 5 hour work-outs to maintain the weight loss. I know that the only person or thing that can take this weight loss away from me is ME! If I screw this up it is my own fault. I follow the above ideas and it works for me! I hope this helps!

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Chubby Girl Meeting

As most of you know I lost weight through diet and exercise. I totally believe that you have to do both to win this game of weight loss. I continue to believe that you have do to both to keep weight off. The photo just above is one that I carried around in my gym bag so that I could remember where I had been. I believe this photo was taken around May of 2002 and my weight was probably over 170! The photo at the very top was taken this month and my weight was 133 that morning. I have fluctuated from a low of 123 right after knee surgery (muscle atrophy) to a high of 135 (too much holiday stuffing and heavy squat work).

I continue to go to the Chubby Girl Meetings as I fondly call them at least once a month in order to maintain my Life Time membership with Weight Watchers aka Chubby Girl Meetings. I went to my monthly meeting last Thursday and wanted to share some thoughts with you. I noticed that the meeting consisted of alot of talk about food. The other members talked as though they were living to eat instead of eating to live. I have never heard so many suggestion on how to use cream cheese spread. I had one thought for the rest of the day and it was this...it is not about the food when it comes to losing weight. I feel like you have to separate yourself from the food and not let it have so much power over you. I thought to myself to just let it be fuel instead of trying to figure out how to manipulate it so that you could have more. I found myself wanting to stand up and say "Do any of you people exercise"? I know that there must have been a point where I was all about the food and wanted to figure out a way to get more of it and not gain weight, but I am happy to say that I am past that feeling. My goals now are to use it to fuel my body and my activities and to contribute not contaminate by eating nutricious things instead of cream cheese.

I am happy to say that Weight Watchers has jumped on the healthy eating band wagon and are suggesting that all of us Chubby Girls of the world pick healthy filling foods instead of contaminating ourselves until we are just content for the moment. I applaud this move my Weight Watchers.

Please don't get me wrong...I think Weight Watchers is the best program if you want to lose weight and keep it off. I will always remember who I came to the dance with as far as weight loss is concerned. The meetings are always informative and I am always inspired by someone there. I always feel welcome and I always feel like I am not alone in my weight loss journey. If you are looking for a way to jump start your weight loss then I think you should at least attend one meeting and check it out for yourself. I would be happy to go with you if you are ever interested in going to a meeting. They also offer their program online if you can not attend the meetings.

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