The benefits of Exercise

Most people know that they should exercise, but sometimes they lose sight of why it's so important. The Surgeon General reports that physical activity can have several positive benefits for women:

•Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer and diabetes.

•Helps maintain healthy bones, muscles and joints.

•Helps control weight, build lean muscle and reduce body fat.

•Helps control joint swelling and pain associated with arthritis.

•May enhance the effect of estrogen replacement therapy in decreasing bone loss after menopause.

•Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.

•Can help reduce blood pressure in some women with hypertension.

Life is just getting better.....

Just got back from my weigh in. And I am really happy to say that I have lost 3 pounds since my last weigh in. And that means that I have only 2 pounds left to reach 60 pounds. Never thought I was going to reach this point already. But I am almost there.

And life is just getting better and better. As I am losing weight, my health just keeps improving and I feel like I haven't felt in over 20 years. And now it just fuels my passion to keep growing and changing as a person. That is why I am so excited about going to school now to get my Personal Fitness Trainer certification. Because I want to be able to help and inspire others on a more personal level to take control of their health and live the best, most fit and healthy lifestyle that they possibly can.

I think most of us don't really think about the fact that the food that we eat really does effect our bodies in such a way as it can be a help or a hinderance. As I have began my first course I find that it really is something that makes a huge impact on whether a person can be healthy or not. As I go through this part of my health and fitness journey I will share what I am learning and then when I graduate in June. I will be able to help even more to motivate and encourage you to live the best life possible. We are all in this together!

8 Steps to a Healthy Heart | Active.com

8 Steps to a Healthy Heart Active.com

This is an awesome article that I found from the Couch to 5k program that I have been following recently. Makes you really stop and think....

Doing a little happy Dance...

I'm a Happy Girl! Just got back from my weigh in at MRC and I have lost another pound. But why I am so happy is I have now lost a total of 81 inches. That is a lot of inches baby!!! giggling.

You know when you make a committment to follow program its amazing how easily things fall into place. My focus this weekend is to get all of my water in. To get a good run in every other day. And to start getting some strength training in too. I'm also going to give Meta-Quick another go, and see how much I can lose before my next weigh in on Monday. My goal is that by this time next week I want to be at the 60 pound mark. And who knows maybe even blow past it.

I am excited because I am getting closer to my goals and I am loving my life. And I am going to be able to start school soon too. So life if pretty awesome right now. Hugs Everyone!

Having a blast...

Tonight I decided to hit the gym to blow off some steam and to kinda challenge myself again to see what I could accomplish. Well I am happy and excited to report that I was able to do a 20 minute run. I have been trying to increase my overall pace and endurance so that I could give running a try again. After having to back off on running for a few months because of a muscle injury, I have been slowly working at getting my endurance and strength back up. And I am so happy that I could do the 20 minutes.

So who knows maybe I really will be able to make my goal of being able to actually run a 5k in the next few months. More than anything its a blast to be able to keep changing things up and finding more and different ways to be a more fit and active person. So we'll see what kind of progress I can make in the coming weeks and months. It would be so cool if I can run one of the ORRC events in the coming months. I think joining the Oregon Road Runners club was a great idea because it is helping me to keep my motivation strong to keep on this new journey of a healthier, leaner, more fit lifestyle.

Going to bed now a peaceful , centered and happy lady.....giggles

Growing and changing

"God determines who walks into your life....it's up to you to decide who you let walk away, who you let stay, and who you refuse to let go."

 

As I have been on this journey of weight loss, and growth as a person. I realize that God has give me so much. He has brought people into my life that have challenged me to see that my journey is still on going. And that I am a much stronger person than I had imagined. God is showing me that since I have chosen to take care of myself and that by loving myself and my accomplishments that I can begin to allow another person to see whats in my heart and share my passion for Christ with others as well as my passion for life. That is what is leading me to pursue the idea of becoming a personal trainer. I have always loved helping others. And since my passion for health and fitness is continuing to grow and deepen what better way than to be an Certified Fitness trainer and health and nutrition specialist.

 

I don't have to have other people's approval in what I have chosen to do. There is only 2 people that I am accountable to. 1st is to God and second is to myself. I know that God has special plans for my life and I am just going to let Him continue to be my guide.

 

I will continue to share my adventures with you. Because I want to continue to hopefully help inspire others to live the best life possible. If I can do this anyone can.

Continuing my fitness adventure.....

Yesterday I had another new adventure on this fitness journey. And it was a lot of fun! Recently I decided to join the Oregon Road Runners club as a way of continuing to be as active as possible. Because throughout the entire year they often have fitness running and walking events to promote fitness and a healthy lifestyle.

So yesterday I participated in the 36th annual Blue Lake Run/Walk. I did it to try to challenge myself and see if I could be in the top 6 female walkers. And to see how quickly I could do the 5k. I was 6th. And I finished at just 44 minutes. Not too bad! Especially considering that I was fighting a bad cold too.

It was a gorgious course. And we got so lucky the sun came out and it was dry, a little cold at the start but it was a truly gorgeous day. And it was a lot of fun because a new friend that I had met, Chris came to hang out with me and cheer and support me at the race and then after, we got to visit the Vista House and then went to have a really nice lunch and just spend time chatting. Chris has been very supportive of my journey and that feels really nice to know someone that has been going through the same things too. So we were motivating to each other I think....giggles.

This new part of my life, living the healthiest, fittest life possible has really got me thinking what more can I do to help and support and encourage others? And Chris gave me a great idea. I am going to look into being a Personal Trainer, focusing on fitness and nutrition. I think that it will be a great way to help others who have struggled with weight and also have had health issues related to weight to show that it really is possible to change their lifestyle and reverse the health effects and live the best healthiest life possible. So in the next few months I am going to look into starting the process and going to school to be a trainer. Because I really want to help others, and what better way then to help teach what I have learned so that everyone can live the best life possible. If I can change my life around like I have over the past several months anyone can.

Heading in the right direction again

Just got back from my weigh in at MRC. And I am pretty happy. I lost 2.5 pounds so that means that I am back at 54 pounds total lost to date. So that leaves only 6 pounds to reach the 60 pound mark. I cannot wait!!!

So it shows that even with the little set back just getting back on plan and refocused did help to drop what I had gained from being on the pain meds. Now time to focus and get ready for the 5k walk on Saturday. I am excited, for a couple of reasons. One, I am going to try to challenge myself and see if I can be in the top 6 finishers. And second my friend Chris is going to come with me to cheer me on and then we are going to go have lunch. So it will be a great weekend. And I will post pictures from the race. Have a happy and blessed day everyone. :-)

A spoonful of Sugar

Got some great information from MRC the other day that I just wanted to share.  I don't think that we really realize it but Sugar is not the best thing for you especially from the aspect of trying to live a healthier lifestyle.

Did you know.....

• Sugar can suppress the immune system.
• Sugar can upset the body's mineral balance
• Sugar can contribute to hyperactivity, anxiety, depression, and concentration difficulties.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity
• Sugar can reduce helpful high density cholesterol (HDLs) while elevating harmful cholesterol (LDLs)
• Sugar can cause hypoglycemia
• Sugar contributes to a weakened defense against bacterial infection
• Sugar can cause kidney damage
• Sugar can increase the risk of coronary heart disease
• Sugar can promote tooth decay
• Sugar can produce an acidic stomach
• Sugar can raise adrenaline levels in children
• Sugar can lead to periodontal disease
• Sugar can speed the again process, causing wrinkles and grey hair
• Sugar can increase the risk of Crohn's disease and ulcerative colitis
• Sugar can contribute to diabetes
• Sugar can contribute to osteoporosis
• Sugar can cause a decrease in insulin sensitivity
• Sugar leads to decreased glucose tolerance
• Sugar can cause cardiovascular disease
• Sugar can increase systolic blood pressure
• Sugar causes food allergies
• Sugar can cause free radical formation in the bloodstream
• Sugar can cause toxemia during pregnancy
• Sugar can contribute to eczema in children
• Sugar can overstress the pancreas
• Sugar can increase the amount of fat in the liver
• Sugar can increase kidney size and can produce pathological changes in the kidney
• Sugar can increase the body's fluid retention
• Sugar can cause hormonal imbalance
• Sugar can cause headaches, including migraines
• Sugar can increase blood platelet adhesiveness which increases the risk of blood clots and strokes

So as you can see Sugar has effects that are not the best for being able to live the healthiest lifestyle and lose the weight that we are trying to lose. So hopefully this gives you some food for thought.

Leona Lewis - Footprints In The Sand

This Is a very Beautiful song that I want to share because it expresses the fact the even in the struggle of weight loss we are not alone.

Little set back, but time to refocus and get back on track

Went to weigh in this morning and because of having the set back last week with my spastic colon. I had gained 2 pounds. Which really is not bad considering that I was put on very harsh medication to treat the pain. It could have been worse. I could have gained a lot more.

So it's time to refocus and get back on track. My plan is to keep increasing my water intake. Get in at least 3 days of cardio. And just keep taking all my supplements. Determined to keep losing and get to my next goal. Which is to reach a 60 pound weight loss. That's only 8.5 pounds. I can do that no problem. I want to be past that before Thanksgiving. Because I know that going into the holidays is going to be a huge challenge. But that is one challenge that I am going to conquer. Just like all the others that I have already been able to overcome.

So time to step things up again and get back on track.
I will do it!