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!!!