Category Archives: Weight Loss

90 Day Weight Loss Challenge

I have decided to try the 90 Day Weight Loss Challenge offered to bloggers through Creative Bio Science.  They are challenging bloggers to try their products for 90 days and report on their weight loss progress.  In exchange for writing about your experience, they will send you a 90 Day Supply for free of the product you choose.  


Creative Bio Science has several different products available to help a person loose weight naturally using supplements made with herbs, amino acids, and fruits. They have African Mango, Raspberry Keytones, Green Coffee Beans, HCG, and more.  They also have weight loss herbal blends that come in 10 day and 30 day programs that help the user loose weight. 



I have decided to choose the hCG1234 product.  HCG is a natural and works naturally in the human body with the thyroid and more and it has been scientifically proven, through many years of clinical trials, to stimulate the metabolism. 

 I already eat a healthy diet.  I do get some activity during the week, though I want to increase my activity level more.  My metabolism seems to be my problem at this time, and perhaps has been my problem for many years.  It doesn’t seem to matter what I eat, or how much activity I do, my weight wants to stay the same.  So I have decided to take the next step and add in a weight loss supplement to my routine.  I am placing the order and hoping to start soon.  I will post an update when the product arrives and I begin this new journey.

I have not used a weight loss supplement product before.  I have never taken a specific supplement or food for the only purpose to loose weight.  This is a new journey for me.  I like the idea that Creative Bio Science products are all natural herbal supplements.  Staying “all natural” is important to me.  HCG has the potential to increase my metabolism and give me a jump start on this weight loss journey so I think it is worth giving it a try and see how my body responds.

If you are a blogger and want to take the challenge, then please fill out the 90 Day Challenge Form at Creative Bio Science and they will get in touch with you.

Be blessed!


Disclaimer: I will receive the above mentioned product in exchange for writing an honest review.  All opinions expressed are my honest opinion.  I am not a doctor or medical provider and only share my experience from a consumer’s point of view. Use supplements at your own risk.  Always consult your health care provider before making changes to your diet and lifestyle.  
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Walk and Talk Wednesday

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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Be blessed!



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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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