I've Moved!

No, I haven't sold my house yet, but I have moved my blog site. After a while of contemplating having so many different blogs (this one, my photography one, my ministry one, etc.) all over the place, I wised up and combined them all into one site.

So PLEASE, check me out there and then subscribe so you don't miss a single thing. You can read the ones you want and delete the one you don't. It's that simple!

So check me out at 24atHeart.com!

www.24atHeart.com

Until then...

Let Your Light Shine,
Debbi

Do Not Doubt!

I will start off by telling you...this is going to be long, but I just need to post it and get it all out.

It started last week...on Wednesday, my pastor's daily blog was titled Speak to Things? and although, I am very familiar with this teaching, I chose to allow it to penetrate my thinking that day. Later that afternoon, I had the opportunity to put it into practice.

You see, although I'm at home most of the day, I stay very busy and do not watch daytime television, not even the news. Anytime I ever decide to turn on the news it is nothing but bad reports, so I prefer to just stay "out of the know" on things than sit there for 30 minutes to an hour listening to things that leave me feeling yuk! But on this particular afternoon, I turned on the news. I did not know why, I just did. After two days of flooding rain, there was blue sky and sunshine out my windows. However, when I turned on the television I found out that less than 40 miles away, the sky was a different story. As I sat there watching live video from a news helicopter, I watched tornadoes (yes, more than one) drop out of the clouds and touch down on Dallas ground. The reporters were yelling, "Oh no, it's in densely populated neighborhoods!" Having meditated on Mark 11 all day, I immediately began to yell at the storm clouds! (now it does not say you have to yell, only speak, but I'm just telling you what I did) "I command you to go back up into the sky, in Jesus' name! Dissipate and go away! You will NOT touch down, in Jesus' name. You will not take any lives, in Jesus' name!"

It was really quite comical - for one, my little dog thought I had lost it. She was running and hiding, then coming back to check on me and then take off again. But the other thing that made it comical was the fact that as I spoke, the funnels would go back up. I was watching this LIVE! It would go up and then the news reporter would say something like, "well, it's going to form again, here it comes..." and sure enough, the funnel would form and touch down again. Again, I would speak (shout, whatever) and command it to go back up! And again it would go back up. This lasted off and on for about an hour. Later that night as we watched the 10:00 news, they were giving the report of the tornadoes and were talking about how it could have been so much worse, how the tornadoes skipped around, there wasn't much damage and no lives lost!

Now, I am quite certain I was not the only one speaking to that storm, however, even if I was...it would have the same results.

Fast forward to Sunday at church. Pastor Nick continued teaching from Mark 11:22 and 23 on Speaking to Things. If you are not familiar with this passage of scripture, here it is:

22 So Jesus answered and said to them, “Have faith in God. 23 For assuredly, I say to you, whoever says to this mountain, ‘Be removed and be cast into the sea,’ and does not doubt in his heart, but believes that those things he says will be done, he will have whatever he says. 

He shared how in this passage, Jesus is referring to a physical mountain. The reality that by faith, we can literally speak mountains to move, hit me.

This morning as I was in my time with the Lord, I began to pray, read and study. Pray because I needed clarification, read so that I could make sure I knew exactly what it said, and study to do my own digging in the Word. And this is why...you see, I was thinking about doubt. It is doubt that keeps mountains from moving. Let's get real...how many people truly have faith to move mountains...physical mountains? I do not ever see reports that go like this..."Well, today another mountain was moved into the ocean. Yes folks, this time it was Mount Everest. Just another one cast into the sea. For live video footage, tune in at 10."

No, that is not a report we see or hear, and why not? Because of doubt! Myself included...I can imagine standing in front of Mount Everest and commanding it to jump into the ocean and what would proceed my words? Doubt. I would doubt that it would really obey my words. I'm just being honest. And I am quite certain that you would be the same way. So I began to study the word doubt. The second definition that was listed in my dictionary was one word, very simple, to the point. It was distrust. DIS - TRUST! No trust! No trust in what? Well, let's look at the entire passage and I will show you what I saw at 5:30 this morning.

²² So Jesus answered and said to them, “Have faith in God. ²³ For assuredly, I say to you, whoever says to this mountain, ‘Be removed and be cast into the sea,’ and does not doubt in his heart, but believes that those things he says will be done, he will have whatever he says. ²⁴ Therefore I say to you, whatever things you ask when you pray, believe that you receive them, and you will have them.²⁵ “And whenever you stand praying, if you have anything against anyone, forgive him, that your Father in heaven may also forgive you your trespasses. ²⁶ But if you do not forgive, neither will your Father in heaven forgive your trespasses.”

Verse 22 says, "Have faith in God." Or could also be said, "Have the faith of God." So if there is distrust, it is a lack of trust in God to be able to perform His Word. When I allow doubt, it is the same as admitting that I don't trust God. I immediately was reminded of an example of this doubt. Just a day or two ago, I noticed a knot on my little dog's back. So I immediately spoke to it and commanded it to go away, dissolve, dry up, whatever needed to happen for it to be gone. Then I looked at my husband and told him that I was going to measure it and if it got any larger, I would take her in to the vet. WHAT?????? What did I just do? I had doubt! Now, I KNOW better and I still followed my statement of faith with doubt.

When I realized this, I had to repent. And how many of us need to do the same thing? Repent because of our doubt, even though we profess to be men or women of faith?

I continued reading this passage and really liked what I read in verse 24, "Therefore I say to you, whatever things you ask when you pray, believe that you receive them, and you will have them." 


Ah, I like that! Because as I combine the faith of God with no doubt, I can have all my prayers answered. Selah! Then I continued...

“And whenever you stand praying, if you have anything against anyone, forgive him, that your Father in heaven may also forgive you your trespasses. ²⁶ But if you do not forgive, neither will your Father in heaven forgive your trespasses.”

There is one more thing that MUST be done in order for all of the above to happen...and that is to forgive! Forgive who? Anyone who has offended you, done you wrong, looked at you the wrong way, said something about you that was untrue, mistreated you, (I could go on and on, but I'm sure you get the picture.) And this must be done! M.U.S.T.!!!

In order to move mountains - we cannot doubt and we must forgive! What God is saying in this passage is this...

v 22: You have to have this...faith
v 23: You have to speak this...words
          and you can't have this...doubt
v 24: Then you will get this...answer to prayers
v 25: If you do this...forgive

So no matter what the mountain is that you are faced with today...take the Words of Jesus! Have the faith of God and DO NOT DOUBT!

Until next time...

Let Your Light Shine,
Debbi

Carbs and Protein: Do the Body Good (first thing in the morning)!

I have found throughout my weight-loss journey, that I tend to eat the same things over and over. Not because I have to, but because when I find something that I like and I know it's good for me, it's convenient to have it time and time again. I will typically do this for a number of days, weeks, even months until I move on to something else.

My last great find is a wonderful breakfast that has exactly what I need for working out, is quick and easy to make, is low cal, low fat and nutritious. And the best part...it is delicious.

I figured if I'm enjoying it, you may too! So here it is:

Oikos Organic Greek Yogurt - 4oz. My faves are Blueberry and Strawberry (can be found at Walmart as well as many other grocery stores)
1/4 Cup of Kellogg's All Bran cereal
1/4 Cup of fresh Blueberries or cut up Strawberries.

The added cereal gives crunch, fiber, additional protein and makes it filling. This very nutrition breakfast has only 150 calories, 29 grams of (good) carbohydrates, 0 fat, 6 grams of fiber and 12 grams of protein. The combination of good carbs and the protein makes it an excellent choice for any day or time of the week, but especially when working out.

I have also combined the blueberries and strawberries with half of a small banana for even more substance.

Enjoy this nutritious breakfast first thing in the morning and I believe you will find that it will...do your body good!

Until next time...

Let Your Light Shine,
Debbi

Make it Plain!

Habakkuk 2, verses 2 and 3 in the New King James Version says...And then the Lord answered me and said:

"Write the vision and MAKE IT PLAIN on tablets

That he may run who reads it.

For the vision is yet, for an appointed time;

But at the end it will speak, and it will not lie.

Though it tarries, wait for it;

Because it will surely come,

it will not tarry."

The Message translation of "make it plain on tablets that he may run who reads it" says, "Write it out in big block letters, so it can be read on the run." The Amplified says, "Engrave it so plainly upon tablets that everyone who passes may [be able to] read [it easily and quickly] as he hastens by."

The first and most important part of any journey is to have a vision of where you are headed. 

Just a couple of posts ago, I shared the importance of finding your Weight Loss Whys. Knowing your Weight Loss Whys is what causes you to create vision for something. Once you have vision, you must write it and make it plain!

How do you do this? It's quite simple! There are three steps:

1. See it! Again, this is the most important. You can't just say you have vision or a goal, you must know what it is to the point of being able to see it with your spiritual eyes. This is your vision!


2. Watch it! Now you must watch it. You do that by creating visuals, such as a Vision Book or Vision Poster and put pictures, words, scriptures, ANYTHING that will help you maintain the vision. Include things of what you will do, clothes you will wear, places you will go, accomplishments you will live once you have reached your goal.


3. Share it! This is the part that is sometimes the most challenging. You may for a moment, think, "I don't want to tell anyone, I just want to lose and then have people notice." That is wrong thinking. What does the scripture in Habakkuk say? It says to write it in big block letters, make it plain on tablets...and why? So that it can be read on the run, by everyone who passes it. 

It is important to share your goals and vision with others so that you are accountable, not only to yourself and to the Lord, but to others as well. If you share your goal with others, they will encourage you PLUS you will know they are watching you and therefore you receive just a little more motivation to not disappoint...them or yourself. 

So..MAKE IT PLAIN! If you are serious about reaching your goals, share what those goals are!

To begin, reply with a comment on this post and start it with: 

I'M MAKING IT PLAIN!
Then tell me what your goal or vision is. 

I will be the first to share, right here: I'M MAKING IT PLAIN! I can do all things through Christ Who gives me strength and since He lives within me, I will reach my goal of losing 40 pounds OR MORE by December of this year. 
This is a very attainable goal of losing an average of no more than two pounds per week (which results in a safe, healthy and long-lasting weight loss.)

After last year's set back, I have been challenged with getting and staying committed to lose the additional weight that I gained. But now I have a Weight Loss Why! My sweet hubby and I celebrated our 20th wedding anniversary last month and to continue with the celebration, we have booked our first cruise on December 6th. I'm so excited! My birthday is the 5th and therefore it will be a double celebration. This is a big Weight Loss Why for me as seeing that our trip is a cruise, it will mean swimsuit wearing! So I have plenty of time to achieve it, and yet, no time to waste!

Do you need a big Weight Loss Why? Think ahead! What is coming up in the next few months or within the next year that you want to be at your prime health and fitness for? Do you have a special occasion that YOU will be celebrating? A high school reunion? A trip? A family reunion? If you do not have any thing scheduled, create one. Set a date that you will ______ (fill in the blank). Perhaps call several friends you haven't seen in a while and either plan a trip or just a get-together. Don't you want to look your best?


Set the date, grab hold of your vision and then MAKE IT PLAIN!

You CAN do it!

Debbi

Are You Serious?

With my own challenges of weight gain and weight loss, this is a subject that is close to my heart!

Many times I hear people say (or have said myself), "I am watching what I eat and I'm exercising, but the weight just isn't coming off!" This is said with frustration and discouragement, especially when you think you are doing it all correctly and are not seeing results.

I have been struggling with these same thoughts the last two months.  After a period of several  months where I was unable to exercise regularly, weight crept on and before I knew it, I was up 25 pounds. Then things changed and I started back to my regular routine of exercise and expected to see the pounds melt off me immediately. And you know what? That has not happened! And why not? After all, my eating isn't bad, I don't snack all day long, I'm aware of high calorie and high fat foods and choose against those, cook only lean chicken and fish with veggies, so why isn't it happening?

I'll tell you why. Because I have not gotten serious about this weight loss journey like I was when I had 90 pounds to lose. Oh yes, I'm eating decent and I am exercising again on a regular basis. So what is it? What makes one serious?

The answer is being constantly aware and not just thinking you are doing all things correctly, but knowing you are! This comes from having total purpose in everything you do towards losing weight.

Here are a few tips on how you can do that...

• Bite and Write! Keep a food journal of everything you eat. Write down every bite and I mean EVERY bite. Just having an awareness of what you are consuming will reduce calorie intake by as much as 30%. Many times we get busy and throughout the day will grab a bite of this and a bite of that and have no conscious awareness of what we have consumed. Especially if you are one who eats because you enjoy it and not necessarily out of hunger. Which leads me to this...

• Eat only when you are hungry! Do not snack every time you walk into the kitchen or by the table at work that coworkers keep cookies and candies on. You do need to consume something that contains nutrition (no dead calories) approximately every three hours. So have your three nutritious meals a day with a nutritious low calorie snack halfway in between.

• Track your calories! The reality is that weight loss comes down to two things...calories consumed vs calories burned. Bottom line - that is it! No matter what fad diets, diet pill commercials or friends tell you, that is the way God created you. You receive calories in through nutritious foods, these calories spark and maintain your metabolism which in turn burn calories. These calories are what give your body energy to live and if you do not burn off the excess, it is stored as fat. The formula for what I call "Debbi's Law of Weight Loss" is this...C < B = -F, which means Consume Less calories than you Burn and it will equal a decrease in Fat. Bottom Line!

• Have Fun with Exercise! If you find an exercise that you enjoy, then you are more likely to stick with it. It isn't enough to just exercise, you must have fun doing it. If you enjoy it and are having fun, you will work harder,  more consistently and form a habit that will not be broken. There are so many options for great forms of aerobic and strength training available, so don't limit yourself. If running or step classes aren't your thing, get outside of the box and find something you enjoy. Perhaps a rock climbing course or tennis is more your style. Join a swim team or maybe hiking is something  that excites you. The important things are to 1) find something you enjoy and will stick with and 2) stick with it.

For many more tips, suggestions and encouragement in your weight loss journey, order my book, No More Weighting - Thought for the Week. It is full of my own personal tried and true weight loss tips. There is one to focus on each week, as it is laid out in the form of a weekly devotional. I'm going to go pick up mine right now and read it for myself! I need to get serious!

So, if you feel you are doing everything right and you aren't seeing progress, I just have to ask you this question,  " Are you serious?"

Until next time...

Let Your Light Shine,

Debbi

What is Your Weight Loss "Why"?

If you have read much of what I've written in past, been to one of my NMW Series or have my book, then you already know what I'm about to say. But it doesn't hurt to hear it again!


When it comes to losing weight, one of the first and most important things that will help you to be a success is identifying your Weight Loss Whys! What is a Weight Loss Why? Let me explain...


In order to make a necessary change, do something out of the ordinary or decide to redirect your course,  the first thing you want to know is the answer to this question, why should I? 


Why do you take an exit off of the interstate to head to a destination? Do you just randomly pick an exit to take? No! You take a specific exit because you know it will get you to your destination. You have a place to be and there is a reason that you are heading in that direction, a reason that you are going to arrive at that location. Are you going to a certain store to make a purchase? Are you going to visit a friend or relative? Whatever the reason, you know why you are going.


It isn't any different when it comes to losing weight. Why do you want to lose it? Why do you need to shed the extra pounds? Why is it important? These are your Weight Loss Whys! They can be for you or for others around you. For example: Do you have children? Do you want to be the best parent possible? Do you want to be able to keep up with them physically without tiring out? Do you want to live a long and healthy life so that one day you can enjoy your grandchildren? Are you married? Do you want to be? These are examples of why you would do it for someone else.


Let's look at some Whys for yourself: Do you want to feel better? Be able to accomplish more? Feel good about the way you look in your clothes? Wear a swimsuit without covering it in long t-shirts? Be able to go to a gym and not wonder what the skinny-minny next to you is thinking? (She probably isn't thinking anything but in your mind you can make up all kinds of things that she is judging you about!) Do you want to do backflips again, be a cheerleader, go water or snow skiing, ride in an airplane without an extension, tie your shoes, cross your legs? These are just a few examples of Weight Loss Whys! 


Now...take a moment and write down your own personal ones. Go ahead and do it right now – just jot down a few. You can always add more later (and trust me, you will!).


The next step is to have vision! The Word says in Habakkuk 2:2, 3, The Message version, 

And then God answered: "Write this. 

   Write what you see.

Write it out in big block letters 

   so that it can be read on the run.

This vision-message is a witness 

   pointing to what's coming.

It aches for the coming—it can hardly wait! 

   And it doesn't lie.

If it seems slow in coming, wait. 

   It's on its way. It will come right on time.

You must have vision! You must be able to see with your eye of faith exactly what you desire the end result to be. Then to assist in keeping it before you, do something so that it is "in big block letters so that it can be read on the run." 

Find specific scriptures that pertain to what you desire, and create a Vision Book or Vision Poster with photos cut out from magazines, catalogs, etc. of things you will accomplish as a result of reaching your goals! Have fun with it and "play kindergarten!"

Look at that Vision Book/Poster every day. Keep it someplace that can be seen "on the run", in a location that is not hidden from you, carry it with you, do whatever it takes to keep that vision alive!

Another important step is to set goals! Long-term and short-term. And be sure to set dates or milestones. For example, a long-term goal might be to drop 100 pounds within one year (by xx/xx/2011). Do not say you can not do that! That is a safe and effective rate of an average of two pounds per week, and is very attainable!  Why do you want to reach that goal? 

Then set short-term goals, baby steps or bite-sized goals. Be sure to set dates or milestones for each mini-goal. Let's say that you have a vacation coming up in two months. You can safely lose 15-20 lbs in that time frame. Or perhaps you would rather go by sizes. With approximately every 10 pound loss, it is equivalent to dropping one size (this is an average - many factors go into it). So let's say that you want to be a size ___ by your vacation and list the date. 


It is so very important to have a date attached to your goal. It gives you something set, concrete to shoot for. It also helps to overcome the challenges and temptations that await. To be able to say to yourself, "No, I will stick with my plan so I can feel better about myself on the beach in May" gives you the extra punch you need to push through.


Then last but not least...take ACTION! Do the things you know to do, and DO them! Faith without corresponding action is dead! So what actions will correspond with what you desire, believe you can achieve, see that is ahead in your future? Do them! DO is an action word!


If you aren't sure what to do and need additional help, just contact me. I will help!


Have a blessed day, have fun playing kindergarten and remember to always...
Let Your Light Shine,
Debbi

Stretch After Strength!

You know the old saying, "Live and Learn"? Well, I want to share something with you today that I actually learned a long, long time ago. Although I've known this for a very long time, I made a big boo-boo last week and have paid for it since. I share this with you in hopes of helping you prevent making that same mistake.

When it comes to strength training (working with weights, machines, bands, etc.) you must always go into the workout warm and you must always stretch out those muscles afterwards. No matter how you feel when you've completed the workout – take time to stretch.

With my sabbatical from exercise the last few months (if you haven't already, be sure to read last week's post, I'm Just Like You), after several weeks of putting aerobic exercise back into my routine I decided it was time do add some strength training. And so I did! After approximately 30 minutes of working with weights, resistance bands and doing some core training, I finished, took a shower, got dressed for the day and went about my business. One very important element was left out...I did not stretch after my workout. 

Quite honestly, I underestimated myself and didn't feel like I had accomplished much. I couldn't feel the burn and so therefore just assumed that I had not worked my muscles as much as they needed. Well, how ignorant I was, let me tell you! Six hours later, I knew differently! I spent the next two days paying for that ignorance. Walking, sitting, bending, doing just about anything, I felt. Now, don't get me wrong, I'm one of those strange people that enjoys feeling sore muscles after a good workout. I believe in "no pain, no gain". This wasn't just a little muscle soreness. No, this was the kind that moans and groans came ushering out of my belly with every move! Did I injure myself? No, it was strictly extremely sore muscles that had been neglected for quite a while. However, I could have and that would have set me back much further than my sabbatical. 

Stretching out is a very important part of the process of a good and thorough workout. Never neglect a good stretch while the muscles are still warm. It will not take you long and the benefits will be worth it.

The moral to this story? Always, always, always stretch after strength! Always!

Until next time, remember...
STRETCH and Let Your Light Shine,
Debbi

I'm Just Like You!

But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified. I Cor 9:27

Today I want to share something that I feel is important for you to understand. The fact of the matter is, I'm just like you!

Many times people see others who have accomplished tasks that they desire to accomplish and for some strange reason begin to see that person as some kind of super human. That the accomplishment came easy and they just reached that goal because of who they are. Well, let me tell you...I may be a supernatural woman as a child of the most high God and I know who I am in Christ, but I am definitely not a superwoman with superhuman powers.

There are people in this world who can eat whatever they want, never lift a dumb bell and still look fabulous. They never have to watch what they put on their fork or get on a treadmill and they don't understand those that do. Then you have the other group. The group that I fall into (and I'm assuming if you are reading this, you fit this category as well.) The group that has yo-yo'd most, if not all, of their lives. (The first group I referenced thinks I'm talking about that small toy on a string.) For those that fit into the second, you know what I'm talking about.

Something very important to note - if you fall into the second group, you never arrive. You never get to a place where you are "cured" from weight issues and can sit back and eat bon-bons like group one. You will always put effort into your weight loss journey and you will always remain aware of what goes on your fork and that exercise is a necessity!

This brings me to my point of this blog. I am just like you! I, too, have to constantly remind myself that I have not arrived. Why do I tell you this? Because due to some drastic changes in my lifestyle for four months of the end of 2009, I gained weight. I was unable to continue in the exercise pattern I had created as my weight loss journey lifestyle. I went from working out a minimum of 5 hours a week to sitting. Just sitting!

Let me tell you – exercise and proper eating go hand-in-hand! When I wasn't exercising, my eating habits went down hill. I've noticed over the years that when I'm exercising regularly and feel the burn, that I have a deeper desire to eat properly. I guess it's because I don't want to undo the good I've done and make all of those burned calories be just a waste of time and energy.

With that time of sitting, I gained about 25 pounds. Now, in comparison to what I have lost since 2004 and have maintained since that time, it may not sound like a huge setback, but for me, it's major. But, the good new is this...I KNOW what is going on. I'm AWARE of it, I WILL do something about it and I AM taking action!

My situation has changed in the last two months and my life is back to normal. And a wake up call I have received. What will help me to get back on the losing side and back on course to reaching my weight loss goals? PURPOSE! I have a purpose, a desire, a reason to do so. And my purpose is found in the scripture at the top of this page. How can I be qualified to help you or others who are in need, if I'm not doing these things I preach myself? So that is MY purpose! But you have your own and you need to find it. What are your Weight Loss Whys? What is it you want to accomplish by reaching your goals? What is your purpose?

I hope you realize by my testimony that I am just like you. I face the same challenges that you face and have the same struggles that you do. I am a supernatural woman that lives in a natural body and therefore must face head-on these challenges and struggles and make the decision to take action against them. And so are you! And the first action you must take is to find or revisit your purpose! I encourage you to do so today!

Please, if you have read this and feel it has been a benefit to you, take a moment to post a comment and let me know how it has helped you. I'd love to hear from you!

Together we WILL do it!

Let your light shine,

Debbi

Balance!

My goodness, time flies when you are having fun! It's been way too long since I've posted on this site, but as the saying goes, "Better late than never!"

I've sensed for a couple of months now, something that I need to practice but something I've never been very good at accomplishing. It is something that is very important in our lives yet its one of the biggest challenges. What am I talking about? Balance!

Balance keeps you from falling, protects you from overload, causes you to stay focused. Too many times I would find myself so involved in one thing or another that burnout would eventually follow. I felt that if I wasn't doing something towards that particular project, that I wasn't doing anything. And pretty soon, I wouldn't be doing anything. It was all or nothing. The same can be said when it comes to our weight loss journeys. How many times do you start a program, regimen, etc. only to give up completely within a few months or weeks?

So this year, I've made a commitment to myself to practice balance. I am determined to enjoy life and teach myself how to stay focused without consumption. If you find balance in your weight loss journey, what you will soon discover is that you are creating a lifestyle - something you can continue for the rest of your life!

So, as we enter into this new year, I encourage you – I challenge you – to find, and practice balance right along with me. And when we do, we are sure to find success!

Happy New Year and remember...it's time to begin in 2010!

Debbi

One Week CAN Make a Difference!

Where has this past month gone?  It has been quite a while since I have posted on here yet it seems like yesterday.  There is much going on at this time including working on publishing my first book!  I am very excited about it and how the Lord is working everything out.  It will be a compilation of the Thought for the Weeks set up in a 52 week devotional.  As I have been busy going through all of my past Thought for the Week blogs, I came across one that spoke to me for this moment and I wanted to share it with you again.  Yes, it is a repost but it is timely. It is titled Just One Week.  So much can happen in 'just one week'!  For example, the publishing of a book...it was less than a week ago that all of this began to come together and it will be complete by the first of next month.  One of my personal desires will have been met and it all started less than one week ago.  You can do anything in just one week.  The key is starting NOW.  Here is the thought for this week.  Please consider what is being said and apply it to your life...

Just One Week!

 

 

What I want to share with you this week is a personal observation. Actually, all of my writings are based on personal observations so this is nothing new.

 

You see, I go through the exact same struggles that you do. As I have mentioned before, just to say "I've lost weight" does not mean, "I've arrived”.  You are never cured from weight issues - it is something you have to make decisions on each and every day. Since I began this weight loss journey several years ago, I still have not reached my personal goal size and have fluctuated with an added 10-15 lbs on occasion. So you see, I am going through this with you and always will! The difference for me is that in times past I would have put all 80 pounds back on plus some and I can honestly say, that will never happen because I have changed my lifestyle! Thank God!

 

Now for this week's observation...just one week can make a big difference!!!  In this day and age with the hustle and bustle of life, a week can go by with the blink of an eye and therefore seem so insignificant. However big changes can take place in a week's time - good or bad!

 

Just three weeks ago, I was doing so well and disciplined!!  I tracked every bite and was staying within my calorie, fat, sodium and protein range and I could tell my body was shrinking. Then what happens? I go on vacation! In just one week of eating out, not tracking and little exercise, my body is bloated and my clothes are fitting tighter. IN JUST ONE WEEK!!

 

So, guess what I'm doing again? You got it! I'm back on track and have MADE THE DECISION to do what I know to do.

 

Now here is what I want you to do...for one week, discipline yourself by writing everything you eat, exercise regularly, stay within your allotted calories, etc and see how you feel. You will feel a sense of accomplishment and in addition will notice changes taking place in your body. Yes, in just one week. You are not as 'puffy' because you most likely have not consumed as much sodium and you can tell that you are on your way to losing. Give it two weeks and you will really begin to see and feel the difference.

 

Have a great week and see what changes you can make by making the same decision I have.  I would love to hear your results!

 

(Just to be clear, do not expect to drop an exceeding amount of pounds in one week but if you are observing your body, you will notice differences that will encourage you to keep moving forward. One week becomes two, which becomes a month, which becomes a lifestyle!)

Something is Better Than Nothing!

Today's post is inspired by my own personal dilemma that I faced just this morning!

When I went to bed last night, I was sure that all of my Christmas shopping was done.  However, when I woke up this morning, at least 5 different things ran through my head of which I still needed to get!  So even though I woke up in plenty of time to do my regular 2 mile walk on the treadmill before I head off to Jazzercise, as I surfed through the internet to find "that special gift", I quickly ran out of time!  I looked at the clock and thought to myself, "I don't have the 30 minutes I need so I will just not do my walk today."

Then something happened!  It was as if lightening had struck my mind!  "I could walk 15 minutes!!"  Wow!  Now that takes a genius to come up with something like that.

Why would I want to do that?  Because something is better than nothing!

I figured that if I was faced with this dilemma today, there are probably many others who are facing it too.  If you are one, please take my advice and DO SOMETHING!  Remember, when it comes to your weight loss journey...something is better than nothing!

Until next time,

Debbi

It's That Time Again

Here they are again!  What?  The holidays.  What a wonderful time of year...cool weather, the smell of smoke from neighboring chimneys, cozy times, colorful lights on houses, warm clothes and FOOD!

There is something about this time of year that many feel they can let go of what they have worked hard to control all year.  Then what happens is guilt, condemnation and putting on the larger sizes that hang in the closet.  Is it worth it?  NO!

So this year, let me encourage you to do one thing...THINK BEFORE YOU BITE.  

Remember the ole saying, "Nothing tastes as good as thin feels!"  Speak those words over and over again in your mind and you just may find that you make better decisions.  Am I saying you must deprive yourself of the 'goodies' that you desire at this time of year?  Absolutely not.  All I'm saying is make sure that you do not become a statistic...the average weight gain: 7 lbs for this time of year.

It's that time again!  What are you gonna do?

Don't Give Up!!

So, perhaps you have been on this weight loss journey for a while and you have or have not made the progress you expected. My question to you is this, have you made any progress? If so, then you have made achievements towards better health and a better life.

If there has been no progress then you need to get very honest with yourself. Have you completely and totally committed to the process? Most likely not and so therefore it is time to get real and make a real commitment! Each day that goes by adds up and before you know it weeks, months and even years can slip by.

Maybe you have made some progress but not the amount that you had hoped for. Again, get honest and ask yourself if you have been sold out to doing what you know you should in order to make the progress you desire.

Now, that you have been completely honest with yourself, one more question...what are you going to do now? Are you ready to make a total commitment to yourself? Only you can make the decision to do what is necessary to reach your goals. Where will you be in a year if you continue doing what you have been lately? Will you be happy with those results?

It's time now to step it up! Go back and read some of the previous posts on this site and then take the action to implement those things. You CAN do it but WILL you?

The only way you fail is to quit and that is not an option. So, make the decision, take action and DON'T GIVE UP!!!

Two Important Things to Consider!

This week I have some very interesting information to share with you. There are two things in particular that I feel are important and that you need to take into consideration when on this weight-loss journey! I realize this is very long but please take time to read it or print it so that you can read it at your convenience.

1) The IMPORTANCE of water intake! I've been reading a book that my pastor gave me and it has literally changed my life! Now, it's primary focus is on health issues such as diabetes, arthritis, allergies, migraines, hypertension, etc. none of which I have (Praise God) but it also talks about overall health and weight loss. It is called "You're Not Sick, You're Thirsty" by Dr Batmanghelidj, MD. His website is www.watercure.com. The bottom line of it all is what he terms chronic dehydration. The problem is, by the time you feel thirsty, it is too late and you have been dehydrated for a very long time. Also 'fluids' are not to be confused with water. He has an entire chapter on the problems of caffeine and artificial sweeteners, sugars with dehydration.

Here is some of what I wanted to share from his book regarding obesity:

• "There are two general sensations associated with eating habits...hunger pains and sensation for thirst. Both are felt in the same area and are brought about by histamine. It is easy to confuse the two signals and to think we are hungry when we are really thirsty."

• There is much more about this that he describes in detail but here is the solution to the problem...drink two glasses of water a half hour before and two and a half hours after each meal of the day. You will feel full and therefore only eat when food is needed plus the volume of food will decrease. The type of craving for food will also change. With sufficient water intake, we tend to crave proteins more than fattening carbs. (I've experienced this myself and for me, that is a miracle!!) Plus the water afterwards assists with the breakdown of the foods during digestion.

• The next step is shedding of already gained fat. Increased water intake by itself will begin to reduce some of the gained weight. An immediate weight loss from the collection of edema fluid that is stored in the tissues can cause a person to drop 8-14 lbs in less than three weeks. If, in addition to increased water intake, you activate hormone-sensitive, fat-burning enzymes, the weight loss will be more pronounced. This comes from exercise. He says, "I have seen some people lose twenty-five to forty-five pounds in a comparatively short period of time through increased water intake and increased regular exercise."

• "Brain function prefers to receive clean energy from hydroelectricity (from water). When it is forced to use dirty energy from food, only 20 percent of this energy reaches the brain. Unless used in movement, exercise, or energy-consuming occupations, the rest of the energy from food is stored in the form of fat."

There is so much more but I'll leave it at that for now. The important thing is to drink water! For the last three weeks, I have had nothing to drink but water except for small amounts of milk and pomegranate-blueberry juice (which both are considered foods). I can tell many things different in my body, energy level and food intake!

2) The second thing I want to share is regarding exercising within your target heart rate zone. I have heard about this for years and had a very simple understanding of it. At our last weigh-in, I was sharing how I am 'stuck'. My scales haven't changed in months but I feel my body has gotten bigger. One of my clients suggested that I practice what I preach (she did not put it that way :0) - change up my exercise and/or add something different to it. In tracking my food intake, I've noticed that I have not been getting enough protein and too much in the form of carbs. Along with missing my strength training exercise class many, many times this summer due to time for projects and events, that would explain the reason my body has become more 'fatty'.

There has been a lot of talk at Jazzercise about Heart Rate Monitors for a long time but they are usually expensive and honestly, I didn't see any benefit in having one since I know I'm working out at a good intensity and not having any problem. After our conversation last week, I decided to purchase one to see - knowing I could return it if I didn't see any benefit. Boy, was I mistaken! I've only worn it twice and here is what I discovered. There are different 'zones' for different purposes! Just because you work 'hard' for an hour doesn't mean you will lose fat! If you work beyond your zone, yes you are burning calories but you burn them from carbohydrates instead of stored fat. What??? That is what I've been doing for the last 2 years, especially. I work hard and bring up my intensity so that I burn more calories and all along I've been burning carbs that I've consumed instead of fat on my body!!!!

These little machines are GREAT no matter what your exercise is...aerobics, swimming, walking, running, whatever (yes, most are waterproof). It will track and show you if you are in your zone or not so that you get the most out of your workout. Some will show you the number of calories you burn and the percentage of fat during your exercise workout. I highly recommend one if you are serious about getting the most out of your workout. You can get them at all different prices and just about anywhere in the sporting goods department. Polar is the top of the line and they are a little pricey, but very good. Check them out at www.polarusa.com. Most sporting good stores carry Polar.

SO, HERE'S MY CHALLENGE TO YOU:

Drink your water. You should have 1/2 of your body weight in ounces each day. Do this consistently and see how your aches, pains and even serious ailments begin to disappear. I DO encourage you to get the book!!! Especially if you are dealing with any kind of health issue. You will be amazed. Here's the link for Books a Million - http://www.booksamillion.com/product/9780446690744?id=4210710313372

Exercise and figure your heart rate zone. You can find out how to do it manually or check into a heart rate monitor. Stay within your zone for weight loss (usually the light zone) and watch the fat melt away. I am going to be bringing down my intensity for the next month and I expect to have great results to share. (Now, if you have not been exercising...START! Walking by itself is one of the best you can do. Start slow and build up!) Here is a link for a target heart rate calculator - http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm

Remember, you still need to eat right! Keep in mind that losing weight is about 70% what you eat and 30% exercise. Make sure that you are receiving your calories from foods that contain nutrients otherwise if there are no nutrients in your calories received, your body will kick into starvation mode. Just because you are putting 'something in' doesn't mean that your body is being fed. The really cool thing is when drinking your water and maintaining hydration, sticking to the correct food plan is much, much easier! I crave proteins now instead of sugar!!! (I can hardly believe I just said that as I've always been a carb-addict!)

Have a great week and let me know your results by posting a comment!

Let Your Light Shine,
Debbi

Now and Later

This week, I want to encourage you to keep looking forward while at the same time keep your eyes open at what goes on around you now. What do I mean by that? I will tell you!

You have to keep a vision in front of you always - know what you want to achieve, when you want to achieve it, why you want to achieve it and have a plan for how you are going to do it. It is vital that you look ahead as that is where you are going.

But at the same time, look at where you are now. You must be constantly aware of what you do, what you don't do, what you eat and what you don't eat right now. Because what goes on NOW will have an affect on what you have (or don't have) down the road. Don't think for a moment that the NOW doesn't matter and that tomorrow you will do things differently. Tomorrow never comes - it is always NOW.

In the process, I also want to encourage you to...THINK! We have all heard the phrase "think before you speak". Well, I want to add another one on to that..."THINK before you ACT!"

That phrase can apply to anything in life but I want you to pay especially attentive to it in regards to your eating and exercising this week. If you will THINK before you ACT out on choosing the wrong item or eating when you aren't hungry or sitting in front of the TV instead of going for a walk or swim, then you just may make a different choice. That is part of the NOW!

Think NOW and keep your vision on LATER and you will become the person you desire to be!

"And do this, knowing the time, that now it is high time to awake out of sleep; for now our salvation is nearer than when we first believed. The night is far spent, the day is at hand. Therefore let us cast off the darkness, and let us put on the armor of light. Let us walk properly, as in the day, not in revelry and drunkenness, not in lewdness and lust, not in strife and envy. But put on the Lord Jesus Christ, and make no provision for the flesh, to fulfill its lusts." Romans 13: 11-14

How to Stay Excited - Variety is the Spice of Life!

Are you excited about exercising? In most cases, probably not. Why is that?

First, many times it is just too easy to get bored. It is something you feel that you "have to do" as opposed to "want to do".

Another factor that can play into it is hitting a plateau. You work and work only to find yourself spinning your wheels. You don't seem to making the progress you once did.

Here is what I suggest:

• First, "spice it up" What I mean is alternate what you are doing. With the summer months upon us, this holds many options.

• In some cases it may be too hot to exercise outdoors, so go for a walk inside of a shopping mall, indoor track at the gym, etc.
• For others, this is the perfect time to workout in the natural elements. Get up a little earlier and go for a walk in the early morning. If you are a night owl, then take a walk late at night (be sure to wear or carry something reflective).
• Swim laps in a pool or join a water aerobics class.
• Go to a local park and take a set of handheld weights with you. Walk around and do a few bicepstriceps curls while the kiddos are playing on the playground equipment.
• There are many other options available -just look around and use your imagination.
• Change it up! By changing up what you are doing, you will also stir up your metabolism and break-through the plateaus that you may have it!

and

• Second, find a buddy!

• Exercising with a friend makes time go by much faster, gets your mind off of what you are doing and is quite simply...FUN!
• Mix up your friends! Have one friend that you go for a walk with in your
• neighborhood or at work, another you go to the gym with and yet another that goes with you to the park.
• Another wonderful perk to having a friend (or friends) to exercise with is
• this great and mighty word...accountability!

Give it a try - spice up your life and see if there isn't a new excitement towards your weight loss!

Until next time...

Let Your Light Shine,

Debbi

Where's the Beef? (or chicken, or fish or...protein?)

Okay, I'm giving away my age with this but...do you remember several years ago (alright, maybe a few more than that) when a fast food chain had a commercial with an elderly lady who went around asking, "where's the beef"? The message was that the competition didn't have enough meat on their hamburgers and therefore promoted that there was a thick, juicy burger at their restaurant.

Today, I ask you...where's the beef (or chicken, fish or nuts)? In other words, where's the protein? So many diets are full of carbohydrates and fat (which are both needed in moderation) but lacking in another very important nutrient...protein.

It is important to make sure that you consume a balanced diet that contain all six classes of nutrients: vitamins, minerals, water, protein, carbohydrates and fats. Protein is a nutrient that our bodies need. Let me give you a couple of examples.

I heard a study that someone did using their own body as a test subject. This particular woman who is a fitness instructor and at the proper weight and physique decided to do a test for several weeks. She consumed the same number of calories per day and continued with her same exercise routine however instead of consuming her calories from a balance of carbs and proteins, she decided to receive them from more carbohydrates and to cut her protein intake. After a few weeks, she weighed the same amount - did not gain or lose because her calorie amount was the same however there was huge difference in her body composition. Although she had not changed her exercise routine, she noticed that she had lost muscle mass and in place, her body was 'flabby'. All from a lack of protein.

For me personally, I have been tracking my food intake on a free website that I highly recommend (www.sparkpeople.com). Tracking on this site will automatically break down your food into calorie, fat, fiber, carbohydrates, sodium, etc. The advantage is knowing exactly where your calories are coming from. Since doing so, I have noticed little changes in my body. Once change is that my fingernails which normally do not grow, have been growing and are strong - something I've been challenged with for several years. Just by increasing and maintaining a proper amount of protein, a problem that I've had has been resolved! I encourage you to do your own test and see the results you get.

So, the next time you sit down to eat a meal or to grab a quick snack, ask yourself....where's the beef?

Just One Week!

I want to share a couple of things with you on a personal level. First, the Lord is having me do some extra things at this time and so therefore my posts may not be every week. You can "subscribe" to this blog and you will be notified (somehow) when I have posted a new one. This way you do not have to check back every day to see if it has been posted.

The second is what I'm sharing with you today...a personal observation. Actually, all of my writings are based on personal observations so this is nothing new.

You see, I go through the exact same struggles that you do. As I have mentioned before, just to say "I've lost weight" does not mean "I've arrived!". You are never cured from weight issues - it is something you have to make decisions on each and every day. Since I began this weight loss journey four years ago, I never have reached my goal size and have fluctuated with an added 10-15 lbs on occasion. So you see, I am going through this with you and always will! The difference for me is that in times past I would have put all 80 pounds back on plus some and I can honestly say, that will never happen because I have changed my lifestyle! Thank God!

Now for this week's observation...just one week can make a big difference!!! In this day and age with the hustle and bustle of life, a week can go by with the blink of an eye and therefore seem so insignificant. However big changes can take place in a week's time - good or bad!

Here is what I am talking about...for one week, discipline yourself by writing everything you eat, exercise regularly, stay within your allotted calories, etc and see how you feel. You will feel a sense of accomplishment and in addition will notice changes taking place in your body. Yes, in just one week. You are not as 'puffy' because you most likely have not consumed as much sodium and you can tell that you are on your way to losing. Give it two weeks and you will really begin to see and feel the difference.

Just three weeks ago, I was sooooo disciplined!! I tracked every bite and was staying within my calorie, fat, sodium and protein range and I could tell my body was shrinking. Then what happens? I go on vacation! In just one week of eating out, not tracking and little exercise, my body is bloated and my clothes are fitting tighter. IN JUST ONE WEEK!!

So, guess what I'm doing again? You got it! I'm back on track and have MADE THE DECISION to do what I know to do and I'll be back to share....in just one week!

Have a great week and see what changes you can make by making the same decision I am. I would love to hear your results!

(Just to be clear, do not expect to drop an exceeding amount of pounds in one week but if you are observing your body, you will notice differences that will encourage you to keep moving forward. One week becomes two which becomes a month which becomes a lifestyle!)

F A T

The Lord calls those things that be not as though they were!

This is what faith is..."The substance of things hoped for and the evidence of things not seen (with the physical, natural eye)".

Why do I share that along with the title of this blog?  You are probably saying, "I don't want to see myself FAT!"

Or do you?

Two years ago, the Lord told me "My church is FAT and I want you to let them know."  

I said, "Lord, I can't say that.  That would be rude coming from me."

Ya know what He told me?

He said, "I Am a God of Faith - I see those things that be not as those they were and FAT doesn't mean what you think.  In My eyes FAT is Fit And Trim. "

Hmmm - can you see things with a different perspective now?  We have a choice in how we see everything around us - even ourselves. The way you "see" yourself is having faith in what will be manifested in your life!  

So the questions is, how DO you see yourself?  

I GET IT...No Pain, No Gain!

I finally realized something. Yes, I know it may seem I'm a little slow by the title of this post - I mean after all I've been around for a few years.

I've heard the phrase "no pain, no gain" regarding exercise for years. However it wasn't until just recently that I completely understood what it means.

Let me first share what it DOESN'T mean:

It does not mean that you have to beat yourself silly in exercise until you can't take any more. Yes, when working out doing strength training you should always work your muscles to fatigue but you should never push them to the point of injury. That is not the type of pain that I'm talking about!


Now for what I believe it DOES mean:

There are times in your exercise routine that if you are doing the same things over and over, your body becomes conditioned to what you are doing to it. When that happens, the exercises that once made you walk like you had jello legs or that kept you from lifting a pen off your desk, now does not seem to affect you. This is a sign of progress but it is also a sign that you need to move on. Either focus on different muscles, increase your intensity or the amount of weights you are using. Try something new!

To tell that you are working muscles that haven't been used in a while, you should feel some sort of 'soreness' a day and/or two afterwards. If there is no 'pain' then it could be that there is no 'gain' due to a need of revising what you are doing in order to get maximum results.

So, the next time you work out I encourage you to step it up and make the most of your workouts! Remember...no pain, no gain!