Today's Workout

Do you need a workout idea?
Today I worked on my shoulders with 4 different exercises using my 15# dumbbells.
I warmed up with front, back and side kicks and jumping jacks.
I did 3 sets of 12 repetitions with 10 jumping jacks between reps and then 25 jumping jacks between the different exercises.
-Overhead shoulder press-12 reps, then 10 jumping jacks; repeat 2 more times, then 25 jumping jacks
-Side raises (arms hanging at sides with palm facing in, raise to shoulder height and lower to sides)-12 reps, then 10 jumping jacks; repeat 2 more times, then 25 jumping jacks
-Front lateral raise (dumbbells in each hand in front of thighs palms facing in, raise arms alternately up to shoulders in front of you)-12 reps, then 10 jumping jacks; repeat 2 more times, then 25 jumping jacks
-Overhead shoulder raise (arms shoulder height out to sides palms facing up, raise arms simultaneously up overhead)-12 reps, then 10 jumping jacks; repeat 2 more times, then 25 jumping jacks.
I struggled with some of these exercises with my 15# weights so do what you can starting with a weight that is comfortable for you-0, 5 or 10# and and repeat this workout on the same day next week if you want to get stronger shoulders. My plan is to do a different body part or combination of body parts each week day, Monday through Friday.
Please work at a pace that is comfortable for you!
If you have never worked out with weights, try this workout without any weight and work up to adding dumbbells! 
It is very important to not do too much too soon but I don't think it's a good idea to not do anything.
Start light and build up your strength.
We need it to run this race that is set before us-I believe we need patience, too, but a strong, healthy body may make it easier!

I then was able to add a 45 minute session of cardio:
5 minutes on the rebounder (mini-trampoline)
5 minutes running my basement stairs
5 minutes jumping rope
REPEAT whole sequence 3 times!

Cool down and stretch out your body!

I know, I had a lot of time to work out today!
It's not always that way. but you can break the cardio down to 15 or 30 minutes if you wanted to give it a try or do strength training one day and cardio the next.
If you don't have a rebounder, just use the jump rope and stairs or pick something else that you can do for 5 minutes-maybe kick boxing moves, crazy dance moves, high knees or stepping or running in place.

Put on some music and work up a sweat!
Take a well deserved hot shower and enjoy the day with more energy!

Drink lots of water and enjoy a healthy day of eating-scrambled eggs or egg whites, carmelized onions, leftover peas all fried up in skillet with a little coconut oil for breakfast, grilled chicken breast with sauteed veggies, a dash or two or three, of hot sauce and maybe a little or BIG side salad for lunch! And a yummy dinner!

Have a healthy, happy day!

"..Let us run with patience the race that is set before us," Hebrews 12:1

"I can do all things through Christ which srengtheneth me." Philippians 4:13

"Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth." 3 John 1:2

Finding True Love

It wasn't that many years ago that I found true love.
I was a little ball of despair huddled into the corner of the bathroom pleading to God to help me.
I was an emotional wreck! 
I wonder if being 44 years old and pregnant had anything to do with it-I don't know, but there I was-a complete basket case-feeling hopeless!
I am not making light of this. It was true! I really felt hopeless even though I had a beautiful life.
I thought I was going to die in that corner.
No one could help me.
Oh, I wanted so badly for my loved ones to come in and save me.
Surely my darling husband would. After all, he would know my needs more than anyone.
In my mind it would have been so easy for him to swoop in and give me all the things I felt I needed from him. 
Shouldn't he know exactly what I need to be comforted, to get me through this needy time in my life?
Or what about family and friends?
Where is everyone when you truly need them?
Honestly, do I have to DIE in this corner?
Couldn't my loved ones see how to help me, how to love me like I needed them to?
I prayed my little heart out! Surely God would intercede for me and let my loved ones know how to truly help me!
SHOW THESE PEOPLE HOW TO LOVE ME!!
I heard a soft voice deep within me.
"It's Me.
It's Me. There is no one who can love you like I can.
Come to Me, My darling child."
It struck me right in my heart and soul!
In my mind, I formed ideals of how I should be loved by the people in my life.
My husband would be my knight in shining armor, coming in with full armor and a sword, swooping me up in his arms and carrying me to love and safety.
My family and friends would come to my aid just at the right time.
What was I thinking?
The little girl in me couldn't let go of the romantic notion of being so loved that surely everyone would know when to do the swooping and saving!
And I was CRUSHED when it didn't happen!
The Voice of my TRUE LOVE came to me that day.
It was and is my Saving Grace!
Jesus is my True Love!
I no longer look at people to be my saving grace. 
How could anyone on this Earth be my savior?
Could I be someone's savior-always doing the right thing?
Of course not! 
This simple revelation has completely change my life.
I no longer put expectations on my loved ones.
I am so faulty myself, how can I expect others to perform to my expectations.
I have so many people in my life that love me so dearly.
I don't doubt their love.
And I love so deeply, too, those that God put into my life.
But my Truest, most Perfect Love is my True Savior.
My Jesus.
I sobbed and accepted again His love into my heart that day (I have known it my whole life but still thought others could do the true swooping, saving and chivalry-type of love!) and immediately felt true healing.
I am loved!
I am LOVED!
And so are you! So deeply-to the core-everlasting-perfectly LOVED!
There is no greater love than that of our True Savior!

"...I have loved thee with an everlasting love.." Jeremiah 31:3

Please know how much you are truly loved!

Sweet and Spicy

That's it!

My pants were starting to feel tight-straining at the buttons!

Too many sweets over the holiday season!

And in a large family-immediate, extended and church family-

there are a LOT of occasions to have sweets!

I was putting my foot down!

Or to be more precise, my dessert fork!

I refuse to use age, hormones or any other excuse as a reason to buy bigger clothes!

I need to take charge of the situation!

Time to pull out the SECRET WEAPONS!

First of all, in my last post I mentioned that I am seeing a functional medicine doctor who ordered blood tests, etc.~That has been wonderful for leveling out crazy hormones, pointing out food sensitivities, allergens, etc.

It doesn't, however, magically get my pants from being too tight so out come the 

SECRET WEAPONS!

SECRET WEAPON #1: 

 Morning protein shake that keeps me full for hours! I am NEVER hungry until lunch!

My favorite recipe:

*1 cup coffee (opt.)

*1 cup coconut milk

* 1/2 cup water (or more if not using coffee)

* 1-2 teaspoons ground flaxseed

*1 serving protein powder-I use  vanilla Vega Protein and Greens (Costco sells it!)

* 1 teaspoon of xylitol (opt.) 

* 1 heaping teaspoon of 100% pure cocoa (opt.)

*ice (opt.)

I put it all in a shaker cup and shake it up good!

I LOVE IT and look forward to it every day!

I will also drink it without the coffee and cocoa for an evening snack if I feel like a need something.

It really is a treat!

No need for sugary, fatty desserts!

SECRET WEAPON #2: (Super easy!-Gotta try it!)

Sweet and Spicy tea from Good Earth!  http://www.goodearth.com/

It comes in decaffeinated herbal or herbal with black tea.

It's a wonderful substitution for dessert as there is cinnamon, orange, peppermint, ginger, lemongrass, chamomile in the ingredient list.

I take it with me wherever I go and drink some in the evening if I do not want to have a sugary dessert!

It completely takes any cravings away!

Love it!

The ladies at the church coffee table have been trying it and loving it!

I always have an extra teabag for you if you ever want to give it a try!

I gave some to my dear friend, Sarah,  for her birthday and she said

it SAVED her life!

Ha Ha! I chuckled at that!

Never underestimate the power of a teabag, I guess!

Celestial Seasonings also has a very similar tea that I love: Cinnamon Apple Spice

SECRET WEAPON #3:

Drink a lot of water! 

SECRET WEAPON #4:

Refuse to eat fake food!

SECRET WEAPON #5:

Move a little extra every day! You know, as in EXERCISE!

Even if it's 5 minutes! 

These are the secret weapons that I am currently using and sure enough my clothes are starting to fit better!

And doesn't that make life more fun!

Sometimes we just have to pull out a few weapons and charge forward!
Try one or try all and see if any of them work for you!

So there you have it!

And I know a few of you were wondering if this was going to be a 'spicy' Valentine's post!

But, no!

Maybe another day!