weekend motivation…or…death awaits me…

images  Started…..puff………running……….wheeze…..again.

A few of my friends on Facebook……you know who you are……….have started running.  And if I weren’t so RIDICULOUSLY competitive, I would have let it go.

But no.

There is no possible way I could read about their progress without thinking about my … laziness “For crying out loud!” my brain screamed..  “You live in the most beautiful city, with the most beautiful weather….no job, kids all grown…”

OK. OK!  OKAY!!!!!

So…I got out and ran.  And by the way, no, those are NOT my legs in the picture.  Mine are shorter and slower.

Here are a few of my running rules:

  1. I do not like to run with a partner
  2. I do not like to talk while running because I am listening to my wheeze and my faint heart beat
  3. I will not move out of your way because I could fall and die
  4. If it sounds like a scary old man is running behind you, it is probably me
  5. I never stop for potty breaks
  6. I turn beet red when I run because I am a non-sweater..er

I’ve have raced in a marathon in Paris, done countless half-marathons and the local 10 and 5K’s, but it’s has been a long time since these old legs were moving at a faster- than – walking speed.

So Thank you, Facebook friends for dragging my buns off the couch and back out into the streets.  But I swear, if I break a hip, I’m coming after you………slowly, but definitely coming after you…

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ode to overnight oats…

Oh, overnight oats….I love you so.  You’re practically ready for me when I wake….

Ok, no more poetry.  But I do love me some oats!  My father, on the other hand, does not share the same sentiment, but he’s certainly entitled to his opinion…..even though it is wrong.

Overnight oats are that….made at night, placed into the refrigerator and then a few ingredients are added in the morning.  Shall we just dive right in?  Yes.

Overnight Oats:

1/3 c. rolled oats (not instant, silly)

1/3 c. almond milk (I personally like the vanilla almond milk but any milk will do here)

1/3 c. yogurt (I use plain greek, but you newbies might want to add your own brand)

splash of cinnamon (ok, it’s actually a pinch but that word reminds me of a librarian with a  pinched bun and a pinched face)

Mix, place in mason jar, tupperware, or fancy small bowl with a lid.

In the morning, comb your hair and go to the kitchen.  Remove your bowl of goodness from the fridge and add :

1 Tblsp. chia seeds (optional, but very good for you)

1 Tblsp. almond butter

sliced strawberries, blueberries, sliced bananas or whatever fruit suits your fancy!

1/4 c. granola

Add these to your bowl of overnight oats and then delight your tastebuds!

So maybe this isn’t everyone’s dealio, but I love it and have it most every morning.  You can make tons of switches, too  (not the kind of switches your mother used on the back of your legs) but by substituting peanut butter for the almond butter.  Maybe you like skim milk or soy (gag) milk, or even worse, hemp milk.  I would personally use the milk you have in the fridge and leave it at that.

Also substitute your favorite non-sugary cereal for the granola!  I just like the extra crunch!  Your call!  However, don’t call my dad or he will talk you out of this.  God bless him.  If he ever loses all his teeth and I have to feed him breakfast, I will make him eat it (minus the crunch, of course) and remind him of all the meals that I had to eat that I didn’t like.

Ok.  There weren’t any meals I didn’t like, but the fact remains that this is good stuff!!!  Let me know what you think!

Here are just a few websites that AGREE with me, dad:  (be sure to read dad with drama)

http://www.theyummylife.com/Refrigerator_Oatmeal

http://www.katheats.com/?page_id=3889

http://www.skinnytaste.com/2012/06/skinny-overnight-oats-in-jar.html

http://www.pbfingers.com/2012/01/09/how-to-make-overnight-oats/

We can’t ALL be wrong!!!  And be sure and check out their version of this breakfast.  They have purdy pictures…

prayer warriors…

I believe that the most powerful thing we can do for anyone is pray for them.  It can be done anywhere at anytime. We cannot fight the christian battle in our own power.  We must pray continually.

Without God’s peace, we will not win the spiritual battle.  We, as christians, are to have a ministry of peace to people who are afraid and we are to be armed with His Word.  I also believe that the Word of God is the most dreaded tool used to fight the enemy and we are to use our weapon which is the Bible.

People today don’t want to believe in the devil anymore.  Even people who say they are Christians don’t  believe in the reality of Satan.  But the Bible says that he is alive and well on planet earth destroying the work of Christ wherever he can. 

Ephesians 6:12 says “For our struggle is not against flesh and blood, but against the rulers, against the powers, against the world forces of this darkness, against the spiritual forces of wickedness in the heavenly places.”

EEEK!! Aren’t you glad that we can’t see these wicked demonic forces?  How creepy would that be?  But we shouldn’t be morbidly occupied with the subject of demonism NOR should we live in FEAR of demons.  We have the armor of God!  Ephesians 6:13-17 tells us to put on the armor of God.  The belt of truth, the breastplate of righteousness, the shoes of peace, the shield of faith, the helmet of salvation and the sword of the spirit.

I enjoy walking and praying at the same time.  I love getting outside and seeing all the beauty that is around me and it makes me start off my time praising Him for His creation!  Plus it helps to keep me on my toes and not to ‘wander off’ while I’m praying.  Can you imagine if you are talking to a friend and then you just wander off during the middle of a conversation?  Well, I imagine that that is what God has felt like in many of my prayers.  I’m awesome at falling asleep in the middle of my “conversation” with Him.  In fact I am probably a pro.  But……then again…..how sweet is it to fall asleep talking to Jesus?  Hmm?

I am not skilled in many areas….but I do know how to talk to my God.  I know that He hears me and He loves me and wants the best for His children.  You might be discouraged about your own prayer life but I believe that Satan likes to convince you that you’ve blown it and you should just stop praying.  But I say, PERSEVERE!  Start today and survive out there on that battlefield!!!!

wanna burn some calories?

It’s almost a NEW YEAR!!!!  I have a feeling that 2012 is going to be one that is remembered for a loooong time!  I don’t know why, but I think it’s going to be a good one….(I’ll let you know when things change)…

So….what does this mean?  It means that it’s time to think about burning some calories!!  I have found some different………..yes, VERY different ways to burn 100 calories and shrink that muffin top!!!

Let’s take a look, shall we?

1.  Twirl 123 times in your office chair

2.  Do 780 jumping jacks

3.  Slather on lip balm 765 times

4.  Swing a lasso over your head 375 times

5.  Play chopsticks on the piano incessantly for 41 minutes

6.  Shear 3 sheep….6 minutes per sheep

7.  Wiggle while you watch tv for 40 minutes; fidgeters can burn almost 350 calories than couch potatoes

8.  Polka for real for 23 minutes

9.  Indulge in  your inner dork and do 27 underwater handstands

10.  Let a Great Dane walk you for 13 minutes, at 5 mph

11.  Chew calorie free gum for 9 hours

12.  Lift and lower a soy sauce bottle 170 times with your right hand, and 170 times with your left hand

13.  Play Twister for an hour and 8 minutes

14.  Kick off your Sunday shoes and dance to the first four songs of the “Footloose” soundtrack

15.  Spend 53 minutes learning the French alphabet

See?  There are many, many ways to burn those calories!  But FIRST, ya gotta get off the couch!!!!

Remember:

Sources: ACE Fitness Matters, American Council on Exercise, American Fitness, caloriesperhour.com, Diabetes Care, Fairleigh Dickinson University, Health, International Journal of Obesity, Journal of Health, The Journal of Sex Research, Medicine & Science in Sports & Exercise, Obesity, The Ohio State University, Oxford Polytechnic, Research Quarterly for Exercise and Sport, Science, Shakaihoken Kobe Central Hospital in Japan, WomensHealth Magazine.

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the new naughty list….

  Mercy me…..it is quite the problemo finding  healthy food alternatives during the holidays.  I also know that staying on a healthy eating plan requires GREAT WILLPOWER……… but C’MON…,……..it’s pumpkin pie!!!  I love pumpkin pie!  Yeah, and there is a lot of other foods I love during the holidays that like to ‘stay with me’ until spring.  You know, the joy and merriment of a huge beehind?  Not too joyful, I say.

So…what’s a girl to do?  Don’t fret.  I found several ideas that just might help you NOT fall into the holiday food trap.

I found these good tips on www.webmd.com……….

  • Keep up your regular physical activity and make sure to get in a good workout on the day of the party or event. NO excuses!
  • Be super-diligent on non-party days by sticking closely to your eating plan.
  • Eat a small, nutritious snack before leaving for the party. This helps to take the edge off of your appetite and gives you willpower to resist hors d’oeuvres, saving your calories for the meal.
  • Offer to bring a healthy dish, one you know you can enjoy without lots of extra calories.
  • Buy yourself a fabulous holiday outfit that makes you look great and celebrates your recent weight loss. Basic solid colors with clean lines are the most flattering.
  • Ladies, carry a clutch handbag that will keep one hand occupied, reducing the urge to nibble.
  • Ladies and gents, wear a comfortable yet tight outfit that will not allow you to overindulge.
  • Watch your alcohol calories — they add up fast. Alternate alcoholic beverages with non-calorie beverages such as sparkling water.
  • Look over all the food offerings before you decide what you are going to eat. If there are foods that you love but know are decadently rich, just sample a tasting portion.
  • Use a smaller plate (the dessert plate is good). This tip can help you reduce the total amount you eat as long as you don’t go back for seconds.
  • Eat slowly and savor every bite.
  • Don’t linger around the food table! Move to another location that is less tempting.
  • Always sit down while you eat.
  • Portion control and moderation are the keys to success.

This year, start a tradition on the morning of each holiday. Get the whole clan up early for a bike ride or walk in the woods before you sit down to that scrumptious meal and day of football games. And remember, social gatherings during the holidays are a time to embrace and give thanks for our family and friends. Spend less time focused on food and more time enjoying the camaraderie of your loved ones.

And if you decide to totally disregard your eating plan, well, that’s fine for ONE special occasion! Just brush yourself off the next morning and get right back into your exercise and healthy eating routine.

Remember: Holiday time does not need to be synonymous with weight gain. Make this your year not to gain those few extra pounds that you adamantly proclaim to lose on New Year’s Day.

the elephant in the room?

Ok….let’s just say it…..I know we’ve been trying to avoid the “elephant in the room”….

But it’s time to admit it……

Yes, the girls at Mike’s gym are ripped.  They are strong…and they are everywhere.

I came waddling into the program and just hoped to have a teensy bit of their muscle….and this is what has happened in the last two weeks……

   Hooray!!!  Something is working!  Mike has me lunging, walking, sweating and finally I am starting to see a difference!

We had our christmas party last night and it was time to dress up.  I knew things were good when I got a ‘whistle’ from my hubby!

But it’s not over!!!  Nope, that fat lady hasn’t sung yet, so there are more days/weeks/months ahead of us.  I will continue from time to time, to post my progress.

Hooray!!!  Thanks, Mikey!!  It’s working!!!

workout…

Want a kick butt treadmill exercise?  AND it will only take you 20 minutes?  AND you don’t have to run, only walk at top speed of 3.5 mph?  YES YOU DO!!!

Here it is….found it a while back and it is a great cardio exercise!

  • Minutes                                    Speed                                       Incline
  • 1                                                     3.0                                              0%
  • 2                                                     3.0                                              0%
  • 3                                                     3.5                                              7%
  • 4                                                      ”                                                  8%
  • 5                                                      ”                                                  9%
  • 6                                                      ”                                                10%
  • 7                                                      ”                                                  7%
  • 8                                                      ”                                                 8%
  • 9                                                      ”                                                 9%
  • 10                                                    ”                                               10%
  • 11                                                    ”                                                  7%
  • 12                                                    ”                                                 8%
  • 13                                                    ”                                                 9%
  • 14                                                    ”                                               10%
  • 15                                                    ”                                                 7%
  • 16                                                    ”                                                 8%
  • 17                                                    ”                                                 9%
  • 18                                                   ”                                                10%
  • 19                                                    ”                                                13%
  • 20                                                  3.0                                               0%

It’s awesome if you don’t use your hands to hold on…..Although I will say that minute 19 is tough without hands!!  Try it!! It’s great and doesn’t take much time!  The easiest way to do this is copy it and tape it to the treadmill because you have to keep watching your time to change the incline.  Let me know!  And if you fall or anything, I have officially declared myself not libel.  So…..FACT.