Category Archives: Family Fitness

Walk And Talk Wednesday

                                                 Lost Motivation

I lost my momentum this past week.  I don’t know what happened.  It is week 7 on this journey.  I was working toward my fitness goals little by little each week.  Then I realized I had no desire to exercise.  I chose to do other activities instead of use my T-Tapp workout.   My husband encouraged me (a bunch) to still go to the Cardio Dance class at the YMCA, but that is all I did for the whole week. I was glad I went, and took two of my sons with me, but I was upset with myself that I did not do the other workouts during the week and I did not stay motivated.  Why the loss of momentum?  What changed?  Why wasn’t I motivated to keep going and reach my fitness goal?

Looking in the mirror, my reflection says it all.  I am discouraged.  It has taken years to get to this point.  It did not happen in one week.  Yes, I lost my motivation this week, but even worse was the realization that I had lost my motivation to stay fit years ago.  When did I loose it?  How did I let this happen?  How did things go this far for this long?  When will I stop hating myself for letting this happen?  How and when can I ever be fit again?  The whole challenge feels overwhelming.

            Ecclesiastes 9:11 
            Here is something else I have learned:The fastest runners and the
            greatest heroes don’t always win races and battles. Wisdom,
            intelligence, and skill don’t always make you healthy, rich, or
            popular.  We each have our share of bad luck.
  source

Some of the weight gain is due to aging, but that is more of an excuse than reality. Yes, at age 43, I am not the same perky beauty I was at age 23.  But I think there are many beautiful, healthy, vibrant middle aged, and older, people.  So to say that age is the reason for being unhealthy isn’t true. 

I know some of the weight gain is due to having multiple pregnancies (7) within a short span of the past 12 years.  And I had them later in life.  I was 30 years old with my first pregnancy and I am now 43.  Not all of the weight was in-check before the next pregnancy began, and slowly this put on extra pounds.  Then the last pregnancy ended in an emergency C section and that has just reeked havoc on my body and activity level.  But again, I have seen many healthy vibrant women who have given birth multiple times and they look wonderful.  So that is not a complete picture of why I have gained weight.   

My father, grandfather, and several aunts and uncles were overweight on my dad’s side of the family.  They have a thick muscular and thick bone frame even without the added weight.  Perhaps my weight problem is genetic.  But my brother and sister, and several other aunts and uncles and cousins are not overweight.  In fact they are completely healthy and vibrant.  They can hike the highest mountains, bike ride and run in marathons, travel the world, etc.  Both my siblings were awesome athletes.  So genetics can not be the answer either.  

Part of the weight gain the past few years was due to feeling helpless after moving to North Carolina and leaving our farm in Indiana.  I was happy in Indiana on the farm, raising my children, and running a family business.  But in NC my life did not feel like it was mine, I was in a tiny rental house in a gated community with rules out the WAZOO if you know what I mean. I was unable to let my children play outside unsupervised, no driveway, on the side of a mountain, no safe area for kids, I was out of money, pregnant with my fifth child, and I felt helpless to change my circumstances. 

I have tried to make the best of my circumstances.  I have tried to remain positive and look on the bright side.  I found other ways to bless my children.  We have adjusted to living in North Carolina.  We bought a home in a quiet subdivision.  We take weekend trips to see amazing sites.  We go to the park during the week.  We are members of local clubs and I volunteer and teach classes.  I don’t dwell on my weight.  I just move forward.  But the discouragements of the past few years definitely added on some pounds, as a matter of fact it has add on 50 pounds since the move.  But again that is not the full reason for gaining so much weight, but just one more important piece of the puzzle.

For years I have chosen not to look in the mirror. I don’t like the mirror, so I don’t look. I have also avoided getting my picture taken, except on rare occasions that someone else might be holding the camera.   Honestly, I don’t know how it has gotten this far. I have a healthy mindset. I eat healthy foods.  I love life, and reach out to others everywhere I go.  I share my time with others, I volunteer and teach classes in the community.  But somehow my body grew beyond the self portrait or picture I had of myself. Somehow, my “inner self” picture no longer matches my “outside” picture. 

                        

At the Cardio Dance class, the instructor, Natalie, did something that changed the game for me.  She said to turn to your neighbor and tell them you love them.  Then give them a hug.  This step was easy for me.  Then she said, look at yourself in the mirror and tell the person you see that you love them.  Now give yourself a hug.  WHOA!  HOLD THE PHONE!  HOLD EVERYTHING!  This was totally unexpected.  I had avoided looking in the “wall of mirrors” in the class since starting.  As a mater of fact, I stay at the back of the room so there are plenty of folks in front between me and those EVIL mirrors!  I haven’t liked the outer picture of the person I see in any mirror for a long time.  Now, in front of everyone I am supposed to acknowledge she is there, and I am supposed to say I love her? 

How can I love the picture of the person I am looking at?  I like the person, yes indeed I do like who I am, but I don’t like the picture of how I look.  The person in the mirror does not look like the “ME” that I feel inside.  She looks tired, discouraged, and she looks fat.  This few seconds in the class brought some issues forward for me that I had not previously been ready to confront face to face.  It has been a hard week for me as I have processed these things and more. 

When I ask my self the big question: “WHY?”    I think the answer is partly due to being afraid to fail.  If I try and fail, then it will have all been for nothing.  I think my fear of failing boils down to motivation and momentum.  I have doubt that I can maintain motivation to reach a healthy weight.  Can I maintain momentum through the daily, weekly, monthly routine to reach my goals?  What if it takes longer than a year of working hard and I see little progress?  If I loose my momentum, will I have failed?  I think another part of the answer is change.  I want to change, but change makes things different.  I am a little bit afraid of the unknown.  A different schedule, a different routine, will equal a different outcome.  I may have to give up things in my schedule that I enjoy.  I have to move on to a different routine, and in doing so, I may not be able to keep the activities that I have become comfortable with and that make up my current routine.

            Hebrews 12:1 
            Such a large crowd of witnesses is all around us! So we must get rid
            of everything that slows us down, especially the sin that just won’t let
            go. And we must be determined to run the race that is ahead of us.
                                                                                                                             
  source

But is it failure?  A deeper look into the big picture makes me wonder.  I don’t think failure is an option.  NO, I will not have failed at the end of this journey.  All effort is good effort.  There is no fail.  My momentum may fluctuate.  My motivation may fluctuate.  But I will find the resolve to reach my goals in this new season of my life.  It may take me a year.  It may take me longer.  But eventually, and I pray it is sooner rather than later, I will get to my healthy weight.  I will reach my fitness goals.

Food and Activity Journal

Only one day of activity to report, my trip to the YMCA.  As I said, my heart wasn’t in going this day.  I went for my husband this time, not for me.  I did take two of our sons with me and they had a great time as usual.  The class is a full hour of dancing to fun songs.  Both boys like music and this class is really fun and up beat.  Here they are with some of our friends in the class.  Our instructor Natalie is not pictured here as she was busy wrapping things up before the next class of folks came in.

Next we walked a mile on the indoor track.

I walked a mile and a half.  I just felt like going on.  I didn’t have the energy to steer myself off the track.  Strange I know.  The boys walked about half a mile and then went down stairs and joined a group of homeschool kids for basketball.  I think I counted about 15 homeschool kids at the Y tonight.  They had a lot of fun.

A great blessing happened this evening even though I initially didn’t want to go.  A good friend and local homeschool family I have known for five years since moving to NC showed up at the YMCA tonight.  She brought her 12 year old son and they did the Cardio dance class with me, and walked the mile on the track.  This helped me take my mind off of myself, and appreciate another mom working had to reach her fitness goals.  I was really proud of her and the effort she put forth.  Isn’t it just like God to send someone else into the picture to help you get your mind off yourself?  It was a blessing to be in her company and work together towards our goals.  My 10 year old had a bunch of fun exercising  playing with her 12 year old. 

 

I missed a couple of entries in my food journal this week along with my lack of motivation.  I also made a couple of bad food choices that I have not made since starting this fitness plan seven weeks ago.  Consequently, I did not have any weight loss this week.

Sunday 2/17
Breakfast
Eggs, Hash browns, Spinach
Lunch
Apples
Protein Shake
Supper
Salad: lettuce, cucumber, tomatoes, red cabbage, carrot, honey mustard dressing
Chicken
Fried mushrooms
Grape juice
Vitamins and Supplements:
B12, Folic, B6 combo
2 Fibers
1 Enzyme blend
Water: 5
Activity: NA

Saturday 2/16
Breakfast
Egg
Mocha Latte
Lunch
Not hungry!
Snack
Way To Hungry!
Donuts (been a long time since I’ve had these, but I wished I had not chosen to eat them).
Supper
Beef tostada: lettuce, cheese, tomato, avocado, ground beef, corn tortilla
Beef enchilada: ground beef, cheese, enchilada sauce, corn tortilla
Vitamins and Supplements
Vitamin powder drink mix
2 Fibers
1 Enzyme blend

Friday
Breakfast
Blueberry Muffin
Blueberries, Grapes
Lunch
Supper

Vitamins and Supplements
Water
Activity

Thursday
Breakfast
Eggs
Lunch
Supper

Wednesday
Breakfast
Oatmeal
Egg on toast
Lunch
Chicken
Potatoes
Jack Cheese
Supper
Ground beef Pattie,
Lettuce, carrots, red onion salad with ranch dressing
Snack
Protein Shake:

Tuesday 2/12
Breakfast
Lunch
Supper
Snacks
Protein Shake: Raw Milk 1 cup, Coffee ½ cup, Ice ½ cup, ½ scoop of Grass Fed “raw” Whey Protein Powder, 1 Tbs coconut oil, 1 tsp raw honey.
Cashews
Vitamins and Supplements
Water
Activity
YMCA
Dance class 1 hour, walk 1 and ½ mile. The boys also played basketball while I visited with other moms.

Monday 2/11/13
Breakfast
Egg Scramble: Spinach, hash browns, eggs
Mocha latte: raw milk, coffee, cocoa, honey
Lunch
2 x waffle with peanut butter and ½ banana
Juice Feast 1 cup: fruit and vegetables blended in the blender with KeVita (carrots, celery, spinach, cherries, oranges, lime juice, apple)
Supper
Hamburger, Swiss cheese, mayo, small bun
Chocolate Milk: Raw milk, ice, ovalteen malted powder
Snack
Cashews
Vitamins and Supplements
2 Fibers
1Enzyme blend
 

This post will be linked with
Healthy Habits
Raising Homemakers
Domestically Divine Tuesday
Sharing Time

                                                
                                                

            Walk and Talk Wednesday Link Up February

So what have you been working on this month?  What fitness goals are you taking steps to achieve?  Are you making progress?  Is your momentum strong or slowing down?  What motivates you?  Leave a comment below.  Or if you are writing about health, fitness, nutrition, or anything else that pertains to family fitness, feel free to link up your story here.  Please put a link back here on your story so others can find inspiration and encouragement too.



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Walk and Talk Wednesday

                       Week 6
                     

Family Fitness

If you are looking for some fun physical activities to do with your kids, I have a few ideas for you.  I hope through out the stories I am sharing on Walk and Talk Wednesday you will glean ideas and projects that will work for you and your family to reach your fitness goals.

One of our favorite places to get some exercise is the park.  We visit several local parks each month.  We have different ones we like to visit on different days of the week too.  It is a lot of fun to mix and match and the kids look forward to this activity.  I feel good knowing they got in some PE time, but often they get so much more from this.  They get to meet new and old friends, they learn about the outdoors, and more.  It is a win win situation.

There is so much variety at different parks.  Some parks have playgrounds, some have paved walking paths, some allow bike riding, skating, skate boarding, and some have tennis courts, basketball courts, baseball and soccer fields, areas to fly kites, play frisbee, frisbee golf, or play kickball, and some have wooded hiking trails too.  There is so much variety available at different parks and almost anyone can find a park that is a good match for their family to exercise at.

We often go site seeing on the weekends as a family and this is a great way to ad in some family fitness.  Most of these outings are within a two hour or less drive from home, but sometimes we venture farther.  Most of these sites (zoo, museums, state parks, plantations, lakes, natural formations, fairs, festivals, etc) require us to do some walking to enjoy the experience.  Most of the sites we visit are free or very low cost.  If there is a cost, then sometimes we buy a season pass.  With our size of family (8 people), as season pass works out good.  My husband and I got started doing this in Kansas and Indiana in the early 1990’s when a lot of states put together booklets on places to see called “One Tank Trips”.  Gas was much cheaper then, and now it costs a lot to burn up a tank of gas.  So we try to balance how much we are spending in gas with the value of the learning experience and quality family time together. 

You might be pleasantly surprised to learn about free or low cost places your family can go see within a short drive of where you live.  Check your local area newspapers, and visiting center for places to visit.  Great websites to find activities in your local area are  google searches for one tank trips with your state or metro area .  So folks in Charlotte NC might find things to do at charlottenews/one tank trips and so on.  Another site to look up is grandparents.com and the words visit and put your state or nearby state name in.  So if you lived near Charlotte NC your search might read visitnc.com or visitsc.com to find exciting places in North Carolina and South Carolina.  Just pick the state you want to search and you will find lots of great sites to plan your adventure.  You can map google any address and map out your trip and calculate the mileage to see how much gas money it will cost you too.  Better yet, have the kids look it up and calculate the mileage as a learning activity!

We enjoy exercising at home together.  Some days we play in the yard, shoot baskets in the hoop on the driveway, walk or ride bikes on our street.   We also enjoy doing an exercise video together.  We have a couple that are geared for younger kids, like a Sesame Street video, that we have used in the past.  Currently we are using T-Tapp 15 minute Basic Workout and it is going great doing this as a whole family (minus dad as he is at work when we do it).    Another fun thing to do at home is use a mini trampoline.  These are easy to find under $30 at your local discount store, and it fits under a bed or turned on its side in a closet when not in use.  Let the kids jump, count, say their ABC’s or math facts while bouncing. 

There are also many gyms that allow children to accompany their parent for exercise too.  We have been going to the YMCA this winter, and this is working very well for us.  We can walk, run, swim, dance, and more despite the cold (wet) winter weather.  Be sure to check out all of our family fitness and outdoor learning stories for more ideas and to see our family fitness progress.

ZOO

Walking at the zoo is a good physical and learning activity for the whole family.  We took a trip to the Riverbanks Zoo at Columbia, South Carolina this past Saturday.  I’ll post a story soon with pictures of the animals and the fun learning adventure we had, but today I wanted to show you some of the physical activity side of this adventure too. 

We walked around the zoo for 5 hours. We brought our stroller for the baby, but didn’t realize how tired the 4 and 5 year old would get.  So after about an hour of walking, we had to rent two of the strollers at the zoo for them to use.  I am thankful the zoo offers this stroller rental resource for families.  I saw several families with wagons for their youngsters too, and we just might have to get one of those someday.

  

We all got a good workout taking turns pushing strollers and walking around.  Besides walking, the zoo offers a train and tram, two rock wall climbing towers, a playground, a long bridge that crosses over the river, picnic areas, a real carousal, and a four story tall climbing challenge called the Sky High Safari.  

Two of my boys wanted to take the 44 foot high challenge.  They literally journeyed high into the tree tops on this challenge.  Oooohhhhh….my babies are growing up so fast.  They want to take on monumental obstacles………..

….obstacles that I myself am not brave enough to take on.  I am so proud of them.

 

Some of the animal habitats at the zoo are physically interactive too, like the petting zoo, the kangaroo walkabout, pony rides, the shark tank at the aquarium where kids go inside glass bubble tunnels and watch the fish swim around them, and the penguin habitat where they can climb part of the rocks the penguins are also on, but are separated by a glass wall. 

Before leaving the zoo, we returned the extra strollers and went to see another animal exhibit.  We also got the baby out of his stroller before leaving and we climbed on some life size animal statues.  Then we all (including preschoolers and the baby) walked the entire length from the entrance back through two parking lots to our van.  The kids had so much fun at the zoo, they didn’t even realize they were getting lots of exercise.  Our trip to the zoo was a wonderful family activity.

 

YMCA

We did our our Cardio Dance class with Natalie at the Y this week.  We love this class.  This week was jam packed with lots of folks, the most I have seen in there since we began taking it.  Natalie encouraged us all to do our best and I felt physically exhausted 1/2 way through.  But I managed to keep going.  Here is a picture of my kids with Natalie and Mike who lead the class, and another picture of two of the homeschool families we have met in the class.

 

After dancing we walked a mile (and the boys ran a few of the laps too) on the indoor track.  Then we played basketball for 30 minutes.

 

Next we spent some time in an exercise room approved for kids ages 7 and up.  Though there is not any machines in this room, the room is full of other fun hands on items to use.  This week we used these “1/2 ball” shaped steps.  It is good for balance, coordination, and Cardio training.  Right side up or upside down, it is good for balance and strength training too.  A fellah using them for push ups took some time to teach my sons how to use them for pushups.  This was very hard to do.

 

We also used some benches for sit ups / leg ups.  I found this nearly impossible.  I have NO strength in my stomach muscles.    I tried and tried on my own and couldn’t budge my legs up.  My son raised my legs up so I could do the legs up move.  The next day my back was very sore from stretching while doing this.  My boys also used the big balls for push ups and sit ups.  They jumped ropes too.  They are far more active than me!

 

Hopefully I will get better and better as I come back each week and try again.  Be sure to check out last week’s story, WEEK 5,  to see how we used more of the other items from this room.  You can also read ALL of the progress through the link on the side bar titled Walk and Talk Wednesday.

Food and Activity Journal

Sunday 2/10

Breakfast

Egg Sandwich:  2 eggs,  toasted farmer bread 1 slice, American cheese

Lunch

Taco: corn taco shell, ground beef with seasonings, shredded cheddar cheese, taco sauce, avocado slices

Snack

chocolate cake donut with chocolate frosting

Supper

Protien Shake: ½ scoop chocolate whey protein powder, 1 cup ice, ½ cup coffee, ½ cup fresh raw milk, 1 tsp raw honey,  1 tsp coconut oil

 4 bbq chicken wings

 ¼ cup  cashews 

Vitamins & Supplements:

2 Raspberry Ketones Blend in the morning (raspberry ketones, green tea, African Mango, caffeine, acai fruit extract,      )

1 probiotic 15 strains

2 psyllium fiber

1 – enzyme blend  

Water: 

Activity : None 

Saturday 2/9

Breakfast

Egg, sausage, cheese, croissant 

Lunch

Cheese burger with lettuce, tomato, pickle, ketchup, bun  

Snack

Chocolate cake donut with chocolate frosting 

Supper

Did not feel hungry, did not eat. 

Vitamins & Supplements:

1 probiotic 15 strains

2 psyllium fiber

1 – enzyme blend  

Water: 

Activity:

Walked around the zoo for  5 hours with my family.

Friday 2/8

Breakfast

Toast with peanut butter

Banana 

Snack

Protien Shake: ½ scoop chocolate whey protein powder, 1 cup ice, ½ cup coffee, ½ cup fresh raw milk, 1 tsp raw honey,  1 tsp coconut oil

Lunch

Egg salad sandwich

Supper

Raviolis

Garlic bread

Greenbeans

Fruit salad: mandarin oranges, pears, apples, cherry, greek yogurt

Vitamins & Supplements:

1 probiotic 15 strains

2 psyllium fiber

1 – enzyme blend

Water: 5

Activity:

T-Tapp 15 workout 

Thursday 2/7

Breakfast

Eggs

Raw Milk 

Lunch

Chicken

Carrots 

Supper

Fish

Broccoli

Cauliflower

Vitamins & Supplements:

1 probiotic 15 strains

2 psyllium fiber

2 – enzyme blend

Water: 5

Activity:

T-Tapp 15 workout

Wednesday 2/6

Breakfast

Egg, Sausage, Cheese, Croissant

Lunch

Leftover spaghetti

Snack

Raw Milk Protien Smoothie

Cowboy Cookies

Supper

Grilled chicken breast, bacon, swiss cheese, lettuce, tomato, mayo, bun

Vitamins & Supplements:

1 probiotic 15 strains

2 psyllium fiber

2 – enzyme blend

Water: 5

Activity: none 

T-Tapp 15 workout

Tuesday 2/5

Breakfast

French Toast (bread, egg, milk, vanilla, cinnamon,) with Maple Syrup

Lunch

Leftover spaghetti, green beans

Supper

Hamburger, swiss cheese, lettuce, tomato, red onion, pickles (no bun)

Vitamins & Supplements:

1 probiotic 15 strains

2 psyllium fiber

2 – enzyme blend

Water: 5

Activity

T-Tapp 15 workout

Monday 2/4

Breakfast

Waffle, peanut butter, banana

Raw milk

Lunch

Gluten Free Chicken Nuggets

Carrots

Supper

Spaghetti

Greenbeans

Carrot Sticks

Pears

Vitamins & Supplements:

1 probiotic 15 strains

2 psyllium fiber

2 – enzyme blend

Water: 5

Activity

T-Tapp 15 workout

Summary Of Progress

I only lost a 1/2 pound this week.  It is discouraging to not see a bigger decrease in my weight after doing all of this activity.  But I know that weight is not the only way to measure my progress.  My family is getting healthier.  We are getting more active and making it a priority, and a routine, even through we are still in the winter months of the year.  I am pleased with the activity we had this past week and I am looking forward to more progress next week.


This post will be linked up with
Healthy Habits
Raising Homemakers
Sharing Time
Domestically Divine

                                                                                    

    Walk and Talk Wednesday February Link Up

Please join us and share your fitness stories. You can link up to our monthly link up, or leave a comment to share your progress.  If leaving a link up, please place a link on your story back here so others can find us too.  I have set this up as a blog hop, and you are welcome to ad the linky code onto your story.  I can’t wait to read what you are doing to help your family be healthy.  Be blessed! 

                                             Photobucket

                                               




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Walk and Talk Wednesday February


                               Week 5

The past few weeks I have been able to overcome some of the stiffness in my hips, waist, and shoulders that has been bothering me.  I am only a young 43 years of age, so why do I have this stiffness?  Well, its a sad story, but after an emergency C section in November 2011, I became “frozen in fear” of pain from too much movement.  I lost my “gumption” so to speak.  I also lost faith in people who I believed were there to help me, but instead betrayed me and set into motion a chain of events that I had no control over.  I am still trying to recover.

I was not active at all the first 6 weeks after the surgery.  Then slowly, little by little, I became somewhat active, as I walked a little, drove the van and took kids to the park each week, hosted learning programs, taught 4H,  etc.  All of this was done by moving as little as possible to minimize the pain I felt in the middle of my body where I had been cut in half from one side to the other.  After each “day out”, it took days to get through the pain as my body continued to heal. 

For nearly an entire year, I could feel layer after layer of the incisions as they pulled and tried to heal.  Each layer was cut at a slightly different height and six layers of my body were cut from the left to the right side of the middle of my body during this emergency.   Each layer healed at a different rate.  I recoiled from the pain and did less activity the next day or two until the pain let up.  Plus I was given general anesthesia. That stuff seems to take forever to leave the system and many days I felt I was in a mental fog. All of that combined with being a new mom again of a newborn. This “yo yo” level of activity resulted in stiffness.  I have yet to get back to the level of activity and freedom of movement I was at before the surgery. 

However, I am positive about recovery.  I am enjoying more freedom of movement each passing week, and I know it is just a matter of time until I reach that point of feeling free from this whole ordeal.  I have continued to use T-Tapp twice this week.  I feel that my limbering up is due to using T-Tapp, walking, and the Cardio Dance class at the YMCA.


We had the most challenging workout yet in our Cardio Dance class at the YMCA.  Here is my 10 year old posing with our instructor, Natalie.  She does a great job and my son and I both love dancing with Natalie.  She can be silly too, and my son loves to be silly and it is a good match.  Natalie is a mom of two boys and she relates well with kids in the class. 

I felt an instant connection with Natalie from the first day.  She constantly made eye contact with me during our first class and encouraged me that I was doing a good job and to keep going.  She has consistently done this during every class.  I remember telling Natalie after the first class I took how scared I was of the pain.  To move my hips and twist and bounce was very scary to me.  I just wasn’t sure how much movement I could do. But my desire to get healthy was so strong that I wanted to push through no matter what it took.  She was so sweet and encouraging to me.  She was a life line God put into my path for a new beginning.  She has been a weekly lifeline for 5 whole weeks now.

We have met three other homeschool families from Asheville, NC in the Cardio Dance class.  Ellen has four kids, Linda has 8 kids, and Michele has 4 kids too.  All of them bring two or three of their kids into the class and some of their older kids play basketball in the gym too.   I hope to share some pictures of their families in upcoming stories soon and I have encouraged them to feel free to leave their progress in the comment section on these stories too.

Meeting other moms and homeschool families at the YMCA has helped me to feel comfortable, and increased my enjoyment using the facility.  There are several more moms who are not homeschoolers, who attend the class with their kids too.  There are many more individuals who attend the class without their children.  But the class has a good mix of everyone.  

Our class is multi-cultural too.  I love this.  There are folks from many different ethnicities: Caucasian, African American, Hispanic, Korean, Vietnamese, India, and more.  There are both males and females, a couple of pregnant ladies, kids, teens, and there are folks with special needs including Down Syndrome too.  Natalie is helping all of us and touching all our lives in a special way.

I am so blessed my children are getting to meet so many people from different walks of life in this class.  The family friendly YMCA classes are open to kids ages 7 and up.  The YMCA also provides child care for children 7 and under too.


After the Cardio Dance class, I walked a mile (18 laps) on the indoor track.   When I first started walking at the YMCA a few weeks ago, it took me 30 minutes to walk a mile.  Now it takes me about 20 minutes to walk it.  Yeah, I am improving!  Walking the track here is pretty fun.  You can watch people playing basketball down below, or many people bring their MP3 and listen to music.  I don’t have an MP3 so I just watch the folks play basketball as I walk.

While I walked, my son practiced punching the speed bag and kicking the heavy bag.  The speed bag helps with eye hand coordination.  The heavy bag helps with strength training.  Two fellahs running on the indoor track stopped to teach my son how to use the heavy bag.  This was great!  I am thankful folks are willing to help a young person learn how to do things.

 

Then we played basketball for 30 minutes.  We like to compete with each other and see who can get the most baskets.  The rule is 1 point per basket and you must dribble the ball in between shots.  This helps us get more exercise and builds coordination too.


 

Then we used the pool.  There was hardly anyone there.  I did not know the last Tuesday night of the month there is no open swim time, and they only have lap swimming on this day.  The reason is there are Kayakers there who are “flipping” their kayaks and learning how to resurface safely so they are safer when out on the rivers.  So they have use of 1/2 the pool on the open swim side.  BUT….the lap side is open to everyone.  So we practiced swimming laps.  I am so proud of myself.  I swam 10 laps. My shoulders gave me a little trouble as I swung my arms over each time, but I persevered.  The pool is 25 meters (75 feet) long.    I was really proud of myself.

I let my son swim laps for a while and I enjoyed the steam room.  I love this room. The air is hot and steamy at 105 degrees.  Every few minutes, the air fills with steam.  Sweat, and condensation from the steam, just drips off of your body.  It is very relaxing and it is my favorite way so far to end my workout.


A Second Trip During The Week

My husband blessed me with some time on Saturday to workout again.  I was so excited to add in a second workout day.  Both my 8 year old and 10 year old went with me.  There are no classes on Saturday after 11 am, but the facility is open until 8 pm and that is plenty time to get in some good exercise.

I started with 20 minutes on the recumbent cross trainer.
  
Next we used the BIG balls for some exercises.  These are a lot of fun.  We stood in a row facing a big mirror and lifted the balls above our heads, then to the left, then to the right, then set them down.  We did 20 repetitions of these movements. Ouch!  Then we used them to lay back on and with feet on the floor do sit ups, then lay our stomach on the ball and hands on the floor and do push ups.

Then we tried doing repetitions with the medicine balls (weighted balls), but this proved to be difficult.  We managed to do five repetitions and we were maxed out.  Then we did jump rope for 10 minutes.  The boys thought this was really fun.  Our jump ropes at home are flimsy and not much fun to jump with.  But the ropes at the YMCA are real sports equipment and they work fast and accurately.  This made jumping rope a lot of fun.

 

All three of us walked 1 mile on the track.  Several times the boys would run a lap or two and compete with each other of who could run the fastest.  This was really good for them.  I kept a steady pace and completed the mile in 20 minutes.

 
The 8 year old finished first because he ran several laps.  He practiced punching the speed bag while he waited for us to finish.   Then we did a few “laps” up and down on the stairs.  We were really sweating now.

Then we headed to the gym and played basketball for 30 minutes.    We stayed until the YMCA was closing.  All together we worked out about 1 hour 30 minutes or so.  It was a nice evening with the boys. 
 

Food and Activity Journal
 
Sunday 2/3
Breakfast
Eggs

Lunch
Waffle topped with peanut butter and sliced banana
Raw Milk

Supper
Hamburger, provolone cheese, dill pickles, sweet pickles, lettuce, NO BUN
Carrot sticks
Raw Cauliflower
Cheese cake Brownie
Kids had “football” ice cream cake, but I skipped it.

Vitamins and Supplements
2 Fiber
1 Enzyme
 
Water x 6

Activity:
Supper bowl party with kids

Saturday 2/2
Breakfast
Scrambled eggs
Bacon
Cantaloupe
Oranges
Fresh Raw Chocolate Milk

Lunch
Strawberry Banana Smoothie
Chili
Fresh Pears
Greenbeans

Supper
Hamburger, lettuce, red onion, tomato, ½ bun

Vitamins and Supplements
2 Fiber
1 Enzyme
Water x 6
 
Activity:
YMCA walked 1 mile 20 minutes, cross trainer recumbent bike 20 minutes, played basketball 30 minutes, various workout moves with large exercise ball and medicine ball, jumped rope, 20 minutes.

Friday 2/1
Breakfast
Egg Scramble: Eggs, Hashbrowns, Kale
2 cups hot herbal tea: African Robios Tea with Orange Blossom honey

Lunch
1 slice left over pizza
Sliced apple
Carrot sticks
Juice Feast

Supper
Chicken breast
Carrot Sticks

Vitamins & Supplements
:
Multi Vitamin powder packet
2 psyllium fiber
1 – enzyme blend

Water: 5

Activity

Thursday 1/31
Breakfast
Eggs x 2
Mocha Latte

Lunch
Leftover Hamburger, pepper jack cheese, mayo, alfalfa sprouts, bun
Sweet potato chips

Supper
Pizza (to celebrate National Pizza Week with the kids!)

Vitamins & Supplements:
2 psyllium fiber
1 – enzyme blend

Water: 6

Activity
T-Tapp 15 minute workout

Wednesday 1/30
Breakfast
Oatmeal
Banana

Lunch
Gluten Free Chicken Nuggets
Peas
Carrot Sticks

Supper
Hamburger, Gouda Cheese, Lettuce, Onion, Bread and Butter Pickles, mayo, mustard, bun
Veggie Chips (potato flour, sunflower oil, salt, spinach, tomato, beet, onion, sugar)

Vitamins & Supplements:
Multi Vitamin powder packet ( Emer-gen C)
2 psyllium fiber
1 – enzyme blend

Water: 5

Activity

Tuesday 1/29
Breakfast
Oatmeal

Lunch
Chicken Sandwich: Chicken Breast, Bacon, Swiss Cheese, Lettuce, Tomato, Red Onion, mayo, bun

Supper
Angus Burger, Swiss Cheese, Lettuce, Tomato, Red Onion, Mayo, Whole Grain Bun

Vitamins & Supplements:
2 psyllium fiber
1 – enzyme blend

Water: 6

Activity:
YMCA- cardio dance class 1 hour, walk 1 mile on track (18 laps), steam room 15 minutes, pool 5 laps up and back (25 meeters x 5 x 2 = 250 meeters = 7500 feet (over a mile!), steam room 15 minutes again (love this room!)

Monday 1/28
Breakfast
Juice Feast (vegetable, fruits, keVita blended in the blender)

Lunch
Left over beef and cheese enchiladas
Salad
Carrot sticks
Grapes

Supper

Vitamins & Supplements:
1 probiotic 15 strains
2 psyllium fiber
2 – enzyme blend

Water: 5

Activity
T-Tapp 15 workout

Summary Of Week 5 Progress

I took a break from most of my supplements this week.  I plan to give my body a break and then start taking them again.  I hope to increase my T-Tapp activity to daily.  When I will get a new schedule implemented I don’t know.  Why is it so hard to change?  But I need more days started with T-Tapp.  I hope to put together a T-Tapp routine every morning with the kids.  The kids love to T-Tapp with me.  They challenge me too.  Soon I hope. 

I feel more comfortable in my pursuit of my Fitness Goals now. When I started 5 weeks ago, I was scared. Scared to try, and scared to fail.  I was scared of pain.  I am not scared anymore. I am on my way…… I am looking forward to change….. I am looking forward to being healthy. 

I’ll be posting 4 new fitness stories for February on Wednesdays.  Be sure to read about our ongoing progress, and check out the previous posts from January too. Sign up for updates and new posts by email in the side bar of the website.

This post will be linked up with
Raising Homemakers
Domestically Divine
Sharing Time
Healthy Habit

                                        

       Walk and Talk Wednesday February Link Up

Please join us and share your fitness stories.  You can link up to our monthly link up, or leave a comment to share your progress.  If leaving a link up, please place a link on your story back here so others can find us too.  Be blessed!


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Week 4

This week I started T-Tapp and did two 15 minutes workouts (30 minutes) twice with my children.   If you haven’t heard of T-Tapp before, you might want to give this program a look. 

It was developed by a woman named Teresa Tapp.  She is a physiologist and rehabilitative trainer.  Over many years of research and practice as a physical therapist, she developed a system of movements that focus on using all of the muscels in the body, increase flexibility, and increase metabolism. 

 

This program is a rehabilitative and health maintenance program that promotes alignment with your spine, and movement of the lymphatic system.  This is not the standard exercise program.  Teresa Tapp also recommends no diet change for people using her system.  These body movements are not what you have heard about before.  They are specialized movements that target key areas of the body.  There is very little bouncing or jumping and is easy on the joints and has smooth movements.  Please read The Difference Between T-Tapp and other excercise systems to learn more. 


 

My muscles were so tired after doing this video.  I could feel the burn after a couple of repetitions of each different movement.  I couldn’t believe how much can get accomplished in just 15 minutes.


I have wanted to start T-Tapp ever since hearing Charlotte Siem’s testimoney.  She is a homeschool mom of 12 children.  That’s right, 12 children!  She went from a size 22 to a size 8 in one year and now maintains a size 4/6 and has kept the weight off for 4+ years.  What is so remarkable is that the only change in her life she made was using the T-Tapp program for 15 minutes a day, several days a week, and no dieting.  


I bought Charlotte’s e-book first, downloaded it, put it in a three ring binder, and read it cover to cover.  I decided to turn this binder and book into my weight loss planner.  I also started following her blog, This Lovely Place.  Then I was so amazed and moved by her story that I decided to give T-Tapp a try and ordered the T-Tapp program.  Some of the items in the T-Tapp box I purchaced include DVD’s, Teressa Tapp’s autographed book “Fit and Fabulous in 15 Minutes”, and a skin brush to help promote the movement of cellulite and toxins to drain from the lymph system. There is also an herbal skin toning supplementand alfalfa that I have not opened yet, but may someday, but I can only plan to do one small change at a time for now.

Our time at the YMCA on Tuesday was great!  We worked out for one hour with our instructor Natalie.  Here is a picture of two of my sons posing with Natalie after the Cardio (Zumba and mixed dance) class.  The room looks empty in the picture, but there are about 30 + folks in this room during the class and it is really full.
  
              

Next the boys played basketball………..

 

While I walked a mile on the indoor track.
 

And though it is not an “official” piece of exercise equipment, I like to do several repetitions of going up and going down on the 29 stair steps when it is not busy.  I feel like I get a lot of good natural movement from doing this instead of using a piece of equipment.  The equipment room is very busy with lots of people body building.  I haven’t felt comfortable to venture into the larger equipment room yet.



Next we went swimming.  The boys love using the open swim area to swim and play and ride the water slide.
          
  

I also spent some time in the steam room, the sauna, and the hot tub.  This is so relaxing. I have to be careful because a person could easily fall asleep in anyone of these soothing activities, especially after doing the earlier exercises. The steam room is by far my favorite!  It feels very good.

Nutrient and Activity Journal For Week 4


Sunday 1/27

Breakfast
Blueberries, Strawberries
Yogurt
Cinamon Roll
Lunch
Salad
Carrot sticks with ranch dip
Apple slices

Supper
Baked chicken legs
Boiled potatoes and carrots with a tbsp butter, salt, and pepper
Vitamins & Supplements: 
Multi Vitamin powder packet 
1 tsp. Elderberry extract 
1 probiotic 15 strains 
2 psyllium fiber 
B-complex 
1-kelp capsule 
2 – enzyme blend

Water: 4
Activity:


Saturday 1/26

Breakfast
Egg
French Vanilla Latte (coffee, milk, demera sugar, French vanilla creamer)

Lunch
Grilled Cheese (buttered bread toasted with Gouda cheese)
Sweet potato chips
Sliced cucumbers

Snack:

Homemade Cowboy Cookies (oatmeal cookie with chocolate chips)

Supper:
Tacos: Taco shells, ground beef, shredded cheddar cheese, lettuce
Carrot sticks
Grapes

Vitamins & Supplements: 
Multi Vitamin powder packet 
1 tsp. Elderberry extract 
1 probiotic 15 strains 
2 psyllium fiber 
B-complex 
1-kelp capsule 
2 – enzyme blend

Water: 4

Activity: 


 
Friday 1/25

Breakfast
Oatmeal

Lunch
White Chicken Chili: Great Northern beans, chicken broth, ground chicken, canned jalapinio peppers, salt and pepper, curry spice mix
Snack
Homemade Cowboy Cookies (oatmeal cookie with chocolate chips)


Supper:
Homemade beef enchiladas (beef, seasoning, sauce {made with salsa, flour, oil, salt, pepper}, corn tortilias, safflower oil, shredded cheese).
Lettuce Salad
Sour Cream
Corn
Green Olives
Grape Juice

Vitamins & Supplements: 
Multi Vitamin powder packet 
1 tsp. Elderberry extract 
1 probiotic 15 strains 
2 psyllium fiber 
B-complex 
1-kelp capsule 
2 – enzyme blend

Water: 4
Activity:


Thursday 1/24

Breakfast
Oatmeal

Lunch
Salad

Supper
Hamburger (beef, bacon, cheese, lettuce, tomato, red onion, mayo, bun)
Vanilla ice cream (all natural milk, cream, sugar, and vanilla)

Vitamins & Supplements: 
Multi Vitamin powder packet 
1 tsp. Elderberry extract 
1 probiotic 15 strains 
2 psyllium fiber 
B-complex 
1-kelp capsule 
2 – enzyme blend

Water: 4

Activity:
Grocery Store with 5 of the 6 kids.  Walked around for 2 hours.
We continue to have rainy, and cold weather and not many good days to be outside.
Expecting an ice storm tomorrow.


Wednesday 1/23

Breakfast
Egg
Chocolate Milk (fresh raw milk, ovalteen poweder)
Lunch
Chicken Sandwhich: Grilled chicken breast, lettuce, tomato, swiss cheese, may, whole wheat bun
Vanilla ice cream (all natural milk, cream, sugar, vanilla)

Supper
Salad: lettuce, carrots, cucumbers, tomatoes, red onion, mushrooms, shredded chicken, honey mustard dressing

Vitamins & Supplements: 
Multi Vitamin powder packet 
1 tsp. Elderberry extract 
1 probiotic 15 strains 
2 psyllium fiber 
B-complex 
1-kelp capsule 
2 – enzyme blend

Water: 5

Activity:

Tuesday 1/22

Breakfast
Oatmeal
Mocha Latte

Lunch:
Egg Scramble: Eggs, Hashbrowns, Spinach, and left over crumbled meat and veggie patty.


Snack
Vanilla cookie

Supper
Salmon Patty
Mashed potato
Peas

Vitamins & Supplements: 
Multi Vitamin powder packet 
1 tsp. Elderberry extract 
1 probiotic 15 strains 
2 psyllium fiber 
B-complex 
1-kelp capsule 
2 – enzyme blend

Water: 6

Activity: 
T-tapp
2 sets of 15 minute T-tapp workout

YMCA 3 hours
1 hour cardio dance class, walk 1 mile on indoor track (18 laps),  29 stairs x 4 sets, steam room 10 minutes, sauna 10 minutes, hot tub 15 minutes, swim laps in the pool  45 minutes, then steam room again for 10 minutes.
Monday 1/21

Breakfast
Eggs 2, Spinach, Hashbrowns
Juice Feast 1 cup

Lunch
Pizza 1 slice
Salad

Snack
Chocolate banana parfait

Supper
Beef / vegetable burger patty: (sauted red onion, garlic, spinach, shredded carrots mixed into ground beef and cooked like a hamburger patty).
Lettuce, tomato, pickles, mayo, swiss cheese, bun.
Sweet potato chips

Snack
Vanilla cookies

Vitamins & Supplements: 
Multi Vitamin powder packet 
1 tsp. Elderberry extract 
1 probiotic 15 strains 
2 psyllium fiber 
B-complex 
1-kelp capsule 
2 – enzyme blend
Water: 5

Activity:
2 sets 15 minute T-tapp workout


 
Summary

I am more flexible this week than I have been over the past year since having my surgery.  I noticed during the first YMCA class I took, that my body could not turn very well from side to side.  The instructor would tell us to wiggle our hips and also to use the hip to turn one direction or another.  I could not do it.  It was as if my hips were locked in place.  I could bend forward and back, but not thrust my hips in either direction at the waist.  After doing the T-tapp workout, I felt more flexible.  During the week I felt one hip unlock and allow a little movement.  My instructor at the Y noticed I had more movement during the class this week.  I told her I had started using T-tapp. By the end of the week I felt both hips unlock and I feel more flexible, though I am still not able to move them as far as I want to yet.  I want to include T-tapp three days or more in my activity routine for next week.  

I didn’t plan out my menu as well this week.  I felt really hungry all week and ate a lot of comfort foods.  I want to increase my consumption of fresh produce and Juice Feast (vegetables and fruits in the blender) to use when I am hungry for a snack for next week instead of cookies.  I want to increase my intake of fermented foods: yogurt, kefir, etc, and fresh milk next week.  I need to increase my water intake.  The heat in the house is beginning to dry my skin this week and there were several days I did not drink enough water.  I hope to do a better job of menu planning next week and eating healthier snacks too.
I am disappointed that I did not have more weight loss this week.  I think I am holding some water weight, but the rest of this battle is a fight with my metabolism.  It is sluggish and no matter how much effort and workout I give, I barely notice any decrease in my weight.  It is adjusting and re-adjusting to my activity level and not yet allowing me to shed much of the weight.  I have been offered to review a product through Creative Bio Science, and I have given it serious consideration to jump start my metabolism.  I will post an update on how I will proceed soon.


This story will be linked with

            Walk and Talk Wednesday Link Up

This is the last Walk and Talk link up for January.  The link up will be open for a few more days.  We will post a new Walk and Talk link up for February next week. Please feel free to join us and post your stories about your family fitness progress. Be sure to link your blog story on your website back here so others can find us for more inspiration.  If you don’t have a blog post, feel free to leave your update in the comment section. 

                                    





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Week 3

This was my best week yet.  I ate well, slept well, and finally my metabolism seems to be increasing as I improve my healthy habits.  I am sure that this is happening for the most part because of the addition of the physical activity at the YMCA in my weekly routine.  Though I am currently able to only go one day a week, it is so positive, that I believe it has lasting effects for the whole week.

I am inspired by my exercise instructor, Natalie.  She has the most cheerful smile and is so encouraging.  You just can’t help but give your best and exercise to your fullest when you are in her class.

         

My 10 year old son and I have been taking her Tuesday Cardio classes and they are a mix of  dance and Zumba.  I so wish I could take the class more times during the week, but so far Tuesday evening is the only time our family schedule has worked out for me to do this.  I hope I can get my 12 year old son back to her class too.  He took it one time with me, but he has some issues with his flat feet and his ankles.  So bouncing around gives him severe “after pains” and it is best to not stress his feet and ankles.  But I think he could do a modified version of the movements in the class and not bounce on his feet if he didn’t want to.

Natalie is trained in Zumba, Dynamic Stretch, Dynamic Dance, Healthy Fitness Mentor , Orientation trainings, and more.  She has a degree in Sociology, but devotes her career to help others as a fitness trainer and helps hundreds of people each week.  She has truly touched my life.  She has encouraged me so much during class and in talking with me and my son after class.  She pushes us to give our best the full hour we are with her.  We are exhausted when the class is over.  Yet we feel encouraged and invigorated.  After a bathroom break and drinking some water, we are ready to take on our next challenge.

                                

After the cardio class, I walked 1 mile on the gym track, that is 18 laps around.  I tried to swing and pump my arms and walk as fast as I could.  I was really winded by lap 14 and the arches in my feet were burning, but I kept going until I finished the last lap.  It took me about 35 minutes to walk the mile today.  I am looking forward to improving this time as I get stronger.
 
         

Next, I played basketball with my son.  We dribbled and passed the ball back and forth.  Then we each got our own ball and challenged each other to get the ball into the basket.  Each time one person made a basket, it was full on for the other person to get their basket and keep up.  I had so much fun.  To push myself to be more physical, I did a lot of lay ups.  I have shot a few baskets in our hoop in the driveway at home, but I haven’t really got physical with it.  But it was a lot of fun to do this in the gym.
  
Finally, I spent some time SWEATING the easy way in the steam room.  This is a very cleansing experience.  The air is hot, and you can feel the heat on your skin and in your nose and in your throat.  The sweat poured out of everywhere on my body.  I just relaxed and breathed slowly and let the sweat flow.  For several days afterwards, my skin was exceptionally soft.  I felt rejuvenated.  I wish I could do this every day!

Progress on Fitness Goals:

To review our family fitness goals (physical activity and nutrition), please read previous posts about:  FIT and Goal Plan. To see our progress in our health habits, be sure to read all our Walk and Talk Wednesday posts.  I journaled my nutritional food and water intake, vitamins, and exercise activity last week.  It was a good tool to gage where I am at and what I need to work on.  I am sharing week 3 journal in this post too.   

Sunday 1/20
Breakfast
Egg x 1
Waffle x 1
Bacon
Coffee with milk and sugar
 
Lunch
Juice Feast 1 cup: apple, carrot, celery, orange, lime, cherry, spinach, Kevita fermented coconut water, apple cider.  (I made a large blender full of this and put it in pint jars and stored in the fridge).
 
Supper
Chicken club: chicken breast, bacon, swiss cheese, lettuce, tomato, mayo, bun
1/2 Coke (shared a coke with husband)
 
Vitamins & Supplements:
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend
 
Water: 4
 
Activity:
Hiked trail 1 hour through the James Lake State Park.  We had a great time as a family hiking the trail.  We all took turns pushing the baby in the stroller.  We seen a beautiful lake with several cliffs and mountains all around.  The water was deep everywhere we got close to the shore line so we had to keep the children a safe distance from the water.  They were able to get close on a dock that had railing.  The hiking trail goes through tall pine trees.  The only wildlife we saw were squirrels. We could hear several different birds, but could not see them high up in the pine trees.

Saturday 1/19
Breakfast
Eggs x 2
Spinach
Turkey Sausage x 2
OJ
 
Lunch
Juice Feast 1 pint : apple, carrot, celery, orange, lime, cherry, spinach, Kevita fermented coconut water, apple cider. (I made a large blender full of this and put it in pint jars and stored in the fridge).

Snack
Vanilla Cream Cookies
 
Supper
Egg Scramble: eggs x 2, spinach, leftover burger pattie with vegetables
Water
 
Vitamins & Supplements:
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend
 
Water: 4
 
Activity:

Friday 1/18
Breakfast
Eggs x 2
Spinach
Hashbrowns

Lunch

Juice Feast 1 pint: apple, carrot, celery, orange, lime, cherry, spinach, Kevita fermented coconut water, apple cider. (I made a large blender full of this and put it in pint jars and stored in the fridge).

Supper 

1 slice pizza
salad
Water

Snack:
Warm milk with honey

Vitamins & Supplements:
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend

Water
: 4

Activity
:
Kids helped dad dig holes and plant bushes in the yard that he was given today.  He is building a car dealership at work and they were doing demolition and had to move some plants and they gave three beautiful bushes to my husband.  It was a muddy mess to did the holes, but the plants went right in and look great.  Then the kids rode their bikes for a while.

Thursday 1/17
Breakfast
Eggs  x 2
Juice Feast 1 pint: apple, carrot, celery, orange, lime, cherry, spinach, Kevita fermented coconut water, apple cider. (I made a large blender full of this and put it in pint jars and stored in the fridge).
 
Lunch
Spaghetti (leftovers)
Green beans
Salad and ranch dressing
 
Snack
Cookies
 
Supper
Beef and veggie burger with mayo, tomato, bread and butter pickles, swiss cheese bun
Sweat potato chips
 
Vitamins & Supplements:
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend
 
Water: 4
 
Activity: Not much we can do the past few days as it has been very rainy and everything is soaked.  We did some dancing in the living room, but the wet weather has us kind of bummed.

Wednesday 1/16
Breakfast
Eggs x 2
Green smoothie: Bolthouse Farms Green Goodness
 
Lunch
Hashbrowns
Water
 
Snack
Sweet potato chips
Vanilla cookies
 
Supper
Spaghetti
Green beans
Romaine lettuce salad with ranch dressing
Vitamins & Supplements:
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend
 
Water: 4
 
Activity:

Tuesday 1/15
Breakfast:
2 Eggs
 
Lunch
Sloppy joe sandwich
Crackers
Cupcakes
Juice
 
Snack
Ice cream bar
 
Supper
Sloppy joe sandwich (leftovers)
Sweet potato chips
 
Vitamins & Supplements:
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend

Water: 4

Activity
4H class.  This gets me out of the house and on my feet for several hours.
I loaded the van with supplies, unloaded at the building.  We helped set up the tables and chairs, and took down tables and chairs and cleaned the room up after the meeting.  I organizing the 4H meeting and the whole process is a physically demanding time.  The actual meeting is from 9 to 11:30 but I am on my feet from 6am until about 1pm and sometimes much later depending on how long it takes to clean up and what our family is doing after the meeting.
 
Worked out at the YMCA:
1 hour exercise class, 35 minute walked 1 mile on track, 30 minutes basket ball challenge, 10 minutes climbing stairs 4 reps of 29 stairs, 20 minutes steam room.
 

Monday 1/14
Breakfast
2 Eggs

Lunch
Juice Feast 1 pint: apple, carrot, celery, orange, lime, cherry, spinach, Kevita fermented coconut water, apple cider. (I made a large blender full of this and put it in pint jars and stored in the fridge).

Supper

Vitamins & Supplements:
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend

Water: 4

Activity:
Grocery shopping with all six kids. Yikes! Two hours of walking around the store.
 

Summary

I am pleased with my overall progress this week.  I lost a pound during my workout on Tuesday, and another pound during the night as my metabolism kept on burning.  Then I maintained that for the rest of the week.  I wish I could go to the Y more than one time a week, but it is a start and I am excited that I seen progress this week.  This next week I hope to add T-tapp to my schedule and see if I can boost my metabolism even more beyond the Tuesday workout.  Also if the weather turns warmer and stays nice we will go to the park and enjoy some fun there too.

I am pleased with my food intake this week.  I stayed away from grains at breakfast most of the week and I think this helped me overcome sugar highs and lows.  I read a post about raising your metabolism by eating things such as hashbrowns and I wanted to give it a try.  Hashbrowns were a delicious addition to my breakfast routine this week.  I also added in spinach to my daily diet this week.  I feel like I have more energy this week than I have had this entire past year.  That is saying a lot!  I think it may be the Juice Feasts that are giving me more energy.  I am looking forward to adding in more Juice Feasts next week.  I would like to increase my intake to two pints a day and experiment with more flavor combinations.  I love the taste of the frozen cherries.  I want to make one with strawberries and I want to add in more variety of produce. 
 
I still need to drink more water, though I am not convinced that I need 8 glasses a day.  I think I feel good around 5 to 6 glasses max, unless I am working out and then I need a little more. I want to be sure to drink a glass of raw / fermented vegetable / fruit juice each day.   I also want to be sure I am drinking a glass of raw milk each day.  I always give the kids 1 to 2 glasses a day. 

I am pleased with my vitamin and supplement regime, but I want to get some iodine, magnesium, borage oil current oil (GLA) blend, and codliver oil soon.  I used to take the oil blend and the cod liver oil for years and it always helped me feel healthy.  I quit taking it about four years ago when I could not financially afford the supplements anymore.  But I know it was good for me and I want to find a way to get the supplements I need and put them into my routine.  I would also like to increase my intake of some herbal tea.  I drink it from time to time, but lately I haven’t had any and I want to put this back into my daily routine.

This post will be linked up with
Domestically Divine
Rasing Homemakers
Sharing Time
Health Habits

Link Up with Walk and Talk Wednesday

Please Link Up your fitness stories (personal or family fitness) in our January Walk and Talk Wednesday Link Up.    This link will be open all month. We will have a new link up each month for you to share your continuing progress in reaching your goals.  Please include a link in your story so that readers can come back to this link up and find more inspiration and encouragement from others who have left their links here too.  Thank you.

                                                     




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Walk and Talk Wednesday

Keep It Real:

Well, it is Wednesday and week 3 on this fitness journey.   A couple of weeks ago, I decided that there was no more looking the other way.  No more thinking I will do something about it tomorrow.  Today is the day I choose to make a positive change.  Today, I am putting my health on the list of priorities.

                    

I am going to keep it real.  I am going to be honest right here for you to see my ups and downs.  I want to get stronger.  I want to have endurance again.  I want to see a positive change on the scale, and a positive change in the measurements of different areas of my body.  I want to see my weight in a healthy range.  I would like to weigh 135 lbs. I know this is a big goal. I am scared. I don’t know for sure if I can get there. But I want to.  I want to try.  I want it to happen!

I am going to divide this bigger goal into two smaller goals.  I am choosing to face this GIANT for 21 days at a time.   Three weeks.  Three whole weeks.  My new motto is make a positive change and do it daily for three weeks.  Then add the next positive change and focus on the next three weeks.  

I’m thinking about Dori from the Nemo movie.  She was always positive and no ocean or circumstance stopped her from reaching the goal of finding Nemo.  Her motto was “just keep swimming, just keep swimming, just keep swimming” and eventually she got to her destination despite the difficulties and challenges along the way.  Hopefully this process will help me to become stronger and maintain a healthy lifestyle.

My public journey will be posted on Wednesdays.  I will give a short summary of the activity progress I have made for the week.  This post actually contains two weeks of this journey. 

Please pray for me.  This is a battle I want to win!  With God’s help, I know I can.

 

Goals:

Read here to see my goals.  You can also check out my New Year’s Resolutions and why I decided to make Family Fitness a priority and my One Word for the year.

LilySlim Weight loss tickers

Activity Progress Update

Week 1

I went with two of our oldest boys on one night to the YMCA, while my husband watched the rest of the children at home.

I took a Zumba class. I loved it!  I did not know it was a Zumba class at first.  I just thought it was an aerobics class and it is labeled as a light cardio class.  But once I was in it, dancing, I realized what it was.  I have seen the commercials for Zumba on TV, and definitely did not expect that I could do this, my thoughts about the commercials were “Zumba is for skinny people”.  But the truth is, any one on any level can do it.  The instructor was so supportive and I felt encouraged to keep going until the full hour was over.  My oldest son did 30 minutes of the class with me.  I did another 30 minutes of class by myself.

 

The boys kick boxed with a boxing machine.  They loved this.  It has a timer and kind of like simon says, they have to kick the box that lights up each time and the machine records their scores.  They loved competing with each other and trying to beat each others scores.  

My oldest climbed the climbing wall too.  The spotter put my son into a harness that is hooked to a rope and pulley system, and he wore a helmet.  My son climbed the wall by grabbing onto hand grips and placing his feet on them as he pulled himself up the wall.  When he has gone to the top, or as far as he wants, he lets the spotter know and is let down to the ground using the rope, pulley, and harness.  If he was to fall while climbing, the same rope and harness system would stop him from falling to the ground, but instead he would be lowered gently and safely.

Then all three of us cycled on bike machines for 30 minutes or so (the YMCA has a 30 minute time limit to the bikes,and you have to sign in, but you can sign in again if no one else is waiting).  

The next night, my husband went and took the two oldest boys and they played some basketball, kick boxed some more and dad got the high score, played foozeball (dad got the high score at this too), and swam in the pool. There is a tunnel slide at one end of the pool and they had a good time swimming.

I drank a homemade juice blend several days this week.  Into the blender I put carrots, apples, celery, KeVita coconut water kefir, apple cider, lime juice, 1 peeled orange.  This made 5 pints or so.  I put it in pint jars, put a lid on it and stored it in the produce drawer of the refrigerator.  I was able to drink 1 pint a day.  It was so easy and ready to use.  I just shook the jar, uncapped it, and drank it from the jar.  Delicious!  This was full of fiber and nutrients. This helped give me energy for the day and made me feel better.  I would like to purchase some more produce items like beets, kale, and berries to make more of these juice drinks.

Summary of Week 1:

I did not expect to hurt so bad the next day after working out.  I was completely sore from going the day before and I could barely move.  It actually took me three days to stop hurting.  The day after the exercise I went downhill all day, the pain got worse with each passing hour.  I could hardly sleep that night from the pain in my legs, hips, waist, back, and feet.  The next day was less pain, but it was still there.  But by day three, I was on the mend.  It was a huge shock to me that I am this unhealthy.  I am shocked that I was once so healthy, vibrant, active and now after a year of trying to recover from the emergency C section, I am struggling to get healthy.  It has taken me three days to recover from two hours of exercise.  I just want to cry!  But I can’t, because I have got to stay strong and do this.

I need to get a handle on when and what I am eating.  I want to be sure to include my daily needs of water and all the nutrients my body needs to be healthy.

My first victory!   My focus for today and this week is to just take this journey one step at a time.


Week 2

I decided to journal my meals for 7 days, water intake, etc. to see where I am over eating and what I need to do differently, and what my activity level is. Here is what this week looked like.

Sunday 1/13:


breakfast
2 Eggs

Toast

Vit. C drink

 
lunch

2 slices of hamburger pizza with dried red pepper seasoning spinkled on top

Salad Bar: Mixed lettuce and cabbage salad, spinach, mushrooms, tomatoes, cucumbers, carrot sticks, ranch dressing, cottage cheese, beets, grapes, sunflower seeds, shredded cheddar cheese

Sprite

 

supper
Chicken sandwich: chicken, bacon, lettuce, tomato, mayo, bun.

Cup of mint ice cream

 

Vitamins & Supplements

Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains

2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend


Water:
4

 

 

Activity
Played at Chuckie Cheese for Joseph’s 8th birthday.
 

Walked/Hiked at Natural Tunnels State Park. Hiked half the trail, climbing steep stairs, but had to turn back with the little ones. Dad and two sons continued to the bottom and finished the hike. Mine and the younger children total walking/hiking time was 30 minutes +  Dad and two boys walking/hiking time 1 hour.
 

Saturday 1/12:
breakfast
2 Eggs
Toast
Vit. C drink

lunch
Chicken Sandwich: grilled c
hicken, lettuce, tom, mayo, bun
coke

supper

Italian rigatoni pasta with marinara and cheese
Romaine lettuce salad with ranch dressing

 

 

 

 


snack

Popcorn


Vitamins & Supplements
 

Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains

2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend

 

 

 

Water: 4

Activity
I walked the trail pushing stroller for 1 hour at the park.  My husband and I played with the kids at the park 3 hours.
  

 

Friday 1/11:


breakfast
2 Eggs

Mocha latte (made with fresh raw milk, coffee, raw honey, cocoa)

 

lunch
Jr. Cheese burger with lettuce and tomato

Small Vanilla frosty

 
supper

Salad lettuce, cucumber, tomato, honey mustard dressing

Crispy chicken breast strips

Vitamins & Supplements
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend

 

 


Water:
4

Activity
I usually go to the park on Tuesdays and Fridays, but it has been hit and miss through the winter as some days it is raining and some days it is too chilly.  We decided to wait until tomorrow and go with dad.

 

Thursday 1/10:


breakfast

2 Eggs

Mocha latte (made with fresh raw milk, coffee, raw honey, cocoa)

 
lunch

Chicken sandwich with chicken, lettuce, pickles, mayo, bread

chips

water

 
supper

Cheese Ravioli with marinara

Salad

Green beans
water

Vitamins & Supplements
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend

 

 


Water:
4

Activity

 

Wednesday 1/9:


breakfast

2 Eggs

Mocha latte (made with fresh raw milk, coffee, raw honey, cocoa)

 

lunch
Banana

Yogurt
Potato Soup

 

supper
Salad: lettuce blend, carrots, cucumbers, tomato, ranch dressing

chicken sandwich with swiss cheese, tomato, mayo, and bun
Onion rings

   

Vitamins & Supplements

Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains

2 psyllium fiber
B-complex
1-kelp capsule

2 – enzyme blend

Water: 4

Activity

 

 

 

 

Tuesday 1/8:


breakfast
2 Eggs

Mocha Latte (made with fresh raw milk, coffee, raw honey, cocoa)


lunch 

Banana

Potato Soup

  
supper

Cheeseburger

Water

Vitamins & Supplements
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule

2 – enzyme blend

Water:
5

Activity
Worked out at the YMCA for 2 hours:
 

exercise class 1 hour, steam room 20 min, walked the track, and walked 29 stair steps 5 times, then watched my son kickbox, and swim for 20 minutes.
 

 

 

 

Monday 1/7:


breakfast
2 Eggs

Mocha Latte (made with fresh raw milk, coffee, raw honey, cocoa)

 
lunch

2 cups Potato Soup: with chicken broth, carrots, celery, basil, parsley, and sea salt.

supper

Vitamins & Supplements
Multi Vitamin powder packet
1 tsp. Elderberry extract
1 probiotic 15 strains
2 psyllium fiber
B-complex
1-kelp capsule
2 – enzyme blend

 

 

Water: 4

Activity

Summary of progress:
I did not meet my activity goals this week.  I was only active 3 out of 7 days.  I need to increase my activity level.

I did not meet my water goals this week.  I consistently drank 4 to 5 cups of water instead of my goal of 8 cups a day.  I need to increase my water intake.

Toward the end of the week I cut out the mocha latte at breakfast.  I am sensitive to caffeine and I felt this may be something to lay off of for a while and only have it as a special treat instead of everyday.   I did cut back on snacks and felt good about the meals I ate this week.

I did not have ingredients on hand to make the juice blend drink I did the week before.  I wish I had because I believe it gave me a lot more energy than I had and I know it was good for me.  So next week I want to make it a priority to drink a special juice blend feast once a day, though I want to increase my intake of fruits and vegetables.

I am pleased that I was able to “weigh in” to my weight loss support group on Monday.  I had not made much progress on weight loss, but I am just in the beginning and I know if I “just keep swimming” or “just keep going”, I will get there eventually.  I was able to talk with them about my bad habbit of drinking soda. I spent time researching the pitfalls of drinking soda and I am continuing to make strides to not drink it, though I find my self wanting soda if I am feeling stressed and also if we are traveling or eating out.  I hope to find a soda alternative to fill this need asap!
 

Walk and Talk Wednesdays Link Up:

 
If you are working on getting yourself or a family member healthy by walking, or any exercise and nutrition activity, please join our Walk and Talk Wednesday Link Up, and share your posts.   If you don’t have a blog, feel free to link up your progress in the comment section below.  Everyone is welcome.

Going for a walk, or physical activity can be done one day a week, or everyday, it is up to you.  You can do it alone, with family members or friends, that is up to you too.  It can be outdoors or indoors.  It can be on a path or on a piece of equipment. 

All I ask as a requirement for this link up is for you to MOVE (walk, run, jump, dance, etc) at least once a week and tell us about it. 

Please put a link to this story on your website so others can find us too.

Or if you are encouraged by another mom blogger who walks to get healthy, feel free to link up their stories here too.  These Walk and Talk Wednesday posts will be updated each Wednesday and the link ups will be open for the whole month and are meant to be a source of encouragement and accountability. 

This post will be linked up with
Raising Homemakers
Sharing Time
Far Above Rubies

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Walk And Talk Wednesday



                            Here is the new FITNESS CHALLENGE and BLOG LINK UP.

                                        Walk and Talk Wednesday.  

                            Check it out at the bottom of this post, and be sure to join us.

Family FITness: Physical and Nutritional

One of my New Years Resolutions is FAMILY FITNESS and my one word for the year is FIT.   Today is the day I start my journey to become fit, and I am inviting you to join me.  We are going to walk and then we are going to talk about it.

Our Current Status:

There are eight of us in our family.  One BIG excuse after another the past few years has led to overweight / obesity for some of us.  The rest of us are out of shape, though not obese (yet). 

I am ashamed I have let myself go this far.   I used to be able to maintain a tolerable level of “plumpness”.  I didn’t look fat, just pleasingly plump.  I stayed the same weight for many years.  But being pregnant 7 times has definately had its challenges.  Plus the stress of the past four years has been the biggest factor in my weight gain; specifically moving away from the farm four years ago, three pregnancies in the last four years, enduring a miscarriage, my last pregnancy resulting in an emergency C section, etc., my body seems run down, tired, and has been growing fatter, faster.  Sounds silly I know, but it really seems to be happening faster to me in the recent years, and its a battle I have been loosing.   I am no longer pleasingly plump, I am fat.

Let’s just be honest here.  I am 43 and certainly don’t look 23 anymore!  I have put on a lot of weight and have become much more sedentary over the past few years.  I spend more time than I care to admit using the computer, plus time in the rocking chair nursing babies (this task, though I love it, has been ongoing for 12 years), and working at the kitchen table with the homeschool work with the kids.  I used to fill the time I now spend on the internet with lots of activity like farm chores, running two business, stocking store shelves, meeting with customers, tending large gardens and flower beds, baking, canning, home visits with the Amish, youth ministry, music ministry, and get togethers with others in the community, and caring for babies and chasing toddlers.  Now four and a half years later,  I still care for babies, and chase toddlers, but the rest of my activities are a distant memory. 

Even more scary to me is that my kids are following in my footsteps.  They read books, do their schoolwork, color and make crafts, play computer games, watch TV, all while sitting on their bottoms, and spend very little time moving and being active in comparison to those other bottom sitting activities.  Sure, we play outside, ride bikes, and play at the park.  But it is so little time being active compared to the rest of the day, the week, the month, and the year, that we are all more sedentary than what I believe God designed us to be. 

Did God design us to sit most of the day?  Or did he design us to be moving most of the day?  This is the question I am wrestling with.  I wonder this because sitting seems to be detrimental to our health.  Because I believe God created us to be healthy, I don’t believe God designed us to sit for long periods of time.  It is contrary to his design.

It is a catch 22.   The more sedentary you are, the less energy you have, the less muscle tone you have.  The more weight you gain, the less energy you have, the more sedentary you become.  The less energy you have, the more weight you gain.  Yuck!   I don’t like myself this way.  I am tired of being tired.   I want to be a healthy 43.  As a matter of fact, I want all of my family to be healthy.  So I am implementing a Family Fitness priority in our lifestyle.  

I am humbly reporting this to you, my readers, in an attempt to encourage you and also to hold myself accountable by putting my progress in writing and out in the open.  I must be crazy to do this!!!  But I don’t know how else to make myself follow through.  If I have to write about it, I think I will follow through and stay with it to completion.  I plan to report my progress here each week in the blog link up “Walk and Talk Wednesday”.  
 
Family Fitness is more than just a physical activity for me.  It is the whole picture of the living dynamic family unit.  The health of our family unit can be measured in many ways: physical, mental, social, spiritual, nutritional, financial, relational, educational, life skills, etc.  I want my family to manifest healthy habits in all of these areas.  I plan to set up goals in each of these areas, but for the sake of this post I am mainly addressing our physical and nutritional goals.

WALK

In 2011 my children and I began walking once or twice a week through out the spring, summer, and fall (we don’t go in bad weather or in the winter) at five local parks (East Flat Rock Park, Jackson Park, Lake Lure, Lake Julian, Fletcher Park, Dana Park). 

We have stayed committed to this plan and walked through out 2012 as well.  We got a bit of a late start at the end of spring 2012, late April or so, as I was still recovering from C section surgery and had a new baby.  It felt like it took forever to recover from the surgery and it really set me back.  But as the weather warmed enough to take the baby outside, we started up our walking routine again and it has been the highlight of our outdoor time together each week.

We take a nature walk and see all sorts of beautiful plants, trees, leaves, bugs, flowers, birds, and more.  Two of the parks also have a lake and we can enjoy feeding the fish, ducks, and geese too.  You can walk the same paths each week and see something new every time.  Also, as the weeks progress through out the late spring, summer, and fall, the plants change and this is really interesting to watch.  We have thousands of pictures we have taken to document the changes and variety of animal and plant life we have observed.  I don’t know yet what we will do with all these pictures, but I do know the walks have been good for us physically and educationally.

My family also hosts learning programs  and educational workshops in the local parks during the summer, and after the programs are over, the kids almost always stay to play together on the playground equipment with their friends.  This play time has been a lot of fun to share with our friends and my kids get lots of exercise during this time.   But we needed more than just playing on the playground, so my kids and I added in this extra special time of nature walking for just our family before or after the the other program depending on how much time we had, and it has been a good experience for us (except for a painful bee sting the 12 year old received when he got too close to some buzzing flowers).  

 

This fall we added walking 1 mile near our house each week for better health. The older two boys are walking with me, while the younger children ride their bikes and we push the baby in the stroller.

We took a measuring wheel (used to mark off distance for construction) and tracked how many laps around the subdivision equaled a mile.  9 1/2 laps on the road out front of the house equals a mile, but we are choosing to do 10 laps or 6000 feet. 

 

Though I love walking with the kids, both at the park and at home, it hasn’t been enough to cause me to loose weight. I think part of the reason for this is that we walk slowly due to the various ages and skill levels of the kids and it is not physically challenging enough for me. I am hoping to add five more laps in a couple of months, and five more again until we reach two miles and maintain that for a while, but my eventual goal is four miles (I think), but time will tell.

PLAN

Here is the NEW 2013 PLAN to address the physical needs in our family fitness goals:

Eat healthy meals, beverages, and snacks.

        Use the Nourishing Traditions (WAPF), Makers Diet, methods of feeding
        my family. These methods will include: 
                eating more of a traditional whole foods and superfoods lifestyle, 
                eating more “God made” foods that have been raised naturally, 
                and limit “man made” foods.

        Drink water. This is so important for the health of the body and elimination
        of toxins. I have neglected to drink enough water. Especially when we are 
        not at home and other unhealthy beverage options are the norm. I need to 
        say “no thank you” to the soda and “yes please” to the water. I plan to use 
        the 21 days to a healthy habit check list to gain more control in this area 
        of my life.

        Drink plenty of healthy beverages including water, smoothies, kefir, 
        kombucha, and fresh raw milk.

        Create Healthy Meal Plans.

        Eat at the table together as a family. Minimize eating in the car, 
        or on the go through drive thrus, and snacking in front of the TV.

Keep an active physical lifestyle.

        Spend time playing outdoors each week
        We will actively play in the yard, and local parks each week. This is
        beneficial in many ways and meets our P.E. needs in our homeschool.

        Join the YMCA to enjoy fun activities, and use when the weather is 
        not as nice outside. We have purchased a monthly pass for January and
        I hope we can afford to continue to purchase the passes for the whole year.

        Spend 30 minutes (or more) in a “movement” activity each day
        either WALKING, T-Tapp, swimming, cycling, or dancing. I also plan to
        use the 21 days to a healthy habit check list for these 30 minutes activity 
        daily goals. I am going to start with 30 minutes, but eventually, I hope 
        that we can increase this goal and the time spent in physical activity will
        outweigh the time spent being sedentary. I remember a time when we 
        lived this way, a day full of activities, not the sedentary lifestyle of doing
        everything from a sitting position.   See the WALKING GOALS below 
        for specific details about how I plan to walk.

        Just for mom: Be an active member of an online weight loss support 
        group
. I am excited to be a part of a group of homeschool moms who 
        have similar goals to eat healthy and loose weight and encourage each other.
        I have a lot of weight to loose, and I am excited and scared to start this 
        journey. But I have no more excuses to wait. I have every reason to begin 
        now before the excess weight causes health problems. I want to be healthy.

Walking Goals

I found this 12 week walking chart on Sparkle People.  I plan to challenge myself with the beginner level for now, and continue on to their intermediate level after the first 12 weeks are over.   

Beginner Walking Program

Week Warm-up Walk Briskly for Cool Down Total Time
1 5 min. 5 min. 5 min. 15 min.
2 5 min. 7 min. 5 min. 17 min.
3 5 min. 9 min. 5 min. 19 min.
4 5 min. 11 min. 5 min. 21 min.
5 5 min. 13 min. 5 min. 23 min.
6 5 min. 15 min. 5 min. 25 min.
7 5 min. 18 min. 5 min. 28 min.
8 5 min. 20 min. 5 min. 30 min.
9 5 min. 23 min. 5 min. 33 min.
10 5 min. 26 min. 5 min. 36 min.
11 5 min. 28 min. 5 min. 38 min.
12 5 min. 30 min. 5 min. 40 min.

Source: Exercise and Your Heart, National Heart, Lung, and Blood Institute/American Heart Association, NIH Publication No. 93-1677.

My thoughts on this are to add in this walking program challenge and see if this results in boosting my metabolism.  I think the way the chart is written is simple enough that we can all implement it on various age and skill levels and I will hopefully benefit with a boost to my metabolism. 

Sparkle People encourage using this walking program every other day with a day of rest in between walking days to heal the body. The program increases in intensity as you move through the 12 weeks (60 days), and increases even more in the intermediate level with the goal in mind to increase your endurance with each additional week. It looks like a good place to start. Every other day I will be doing the walking challenge listed in the chart above, and on the other day it will be other physical activities (walking, dancing, cycling, swimming, t-tapping, or something). I will let you know next week how we are doing.

Our goal is family fitness, not weight loss specifically (though I definitely need to lose weight).  Family FITness in the area of our physical health relates to eating a nutrient dense meal plan, and reach our potential in our physical body to have vigor, strength, and endurance.  The weight loss will be a good side effect of a healthy FIT lifestyle.   I want to implement this plan for both myself and my kids.  We are going to walk this challenge near the house, at the parks, and on the indoor track at the YMCA depending on the weather and our schedule.  So we have several options each week to keep motivated and excited about this.  I will post updates and pictures about our activities. 

Please join us for this journey.  You don’t have to do the walking challenge above, any walking or other physical activity will do.  Just do it and tell us about it.

This post will also be linked up with
Sharing Time
Rasing Homemakers
Far Above Rubies

WALK AND TALK WEDNESDAY
January Blog Link Up

Please link up your stories about walking and being active with your family (or by yourself).  It can be outside, or inside, at home, the park, or at the gym.  It can be with or without additional exercise equipment.  Our goal here is to be an encouragement to moms and families to be healthy and active.

This linky will be live all month, and I will post a new progress story each Wednesday and include the linky.  So come back and link up your posts about physical activity and nutrition to share with us.  We all need a little encouragement.

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