Do You Have an Exercise Plan?

How is your exercise plan going?
Are you confused and overwhelmed as to what to do?
I love having a plan for exercise.
If I don't have a plan, I struggle with getting any exercise done.
If your exercise plan is non-existence, take a little time to write a plan.

Here are a few ideas. It doesn't have to be complicated or time-consuming!
1) Spend a few minutes stretching or practice yoga as soon as you get out of bed each day. There are a ton of free videos on YouTube. Beginning yoga
I always do a quick warm up first with jogging in place, jumping jacks, high knees, etc.
Stretching and practicing yoga is a wonderful way to get breath into the body as you slowly stretch your muscles from the strains of the previous day. 
2) Plan on walking each day. Pick a time that works best for you and stick with it.
I force myself to get outside in the afternoon before dinner preparations and afternoon activities.
It feels so good to get out in the fresh air.
3) Plan a walking/hiking date each week with a friend or loved one. 
4) Meet a friend for a fun fitness class. A lot of fitness studios offer a free one time trial on their classes. It would be fun to pick a different studio each week! Also, the local community education usually has good prices for their weekly fitness classes. 
5) Get a bunch of people to join a sports league-volleyball, basketball, soccer, baseball. Or, rent a gym for pick-up games.
6) Take the kids to a park and ride bikes, play on the playground (amazing workout!), take a hike or go rollerblading.
7) Get a swim pass at the local pool.
8) Do 3 sets of as many push-ups, squats or jumping jacks that you can throughout the day. One exercise per day. For example, push-ups on Monday, squats on Tuesday, Jumping jacks on Wednesday. Repeat for Thursday, Friday, Saturday.
9) Try my current favorite workout! Clutch 24/7.  It is a challenging at-home workout from Bodybuilding.com. It incorporates a nice warm-up and stretching routine every day and an excellent eating plan! 

Okay, so the point is, do whatever exercise you enjoy and put it in your schedule! You know you'll feel so much better if you do! Make a plan right now! It's cheap therapy! 

Do it for the joy!

My Super Simple Health & Fitness Plan

I am trying to not be so preoccupied with health and fitness.
I do not want it to take precedent over more important things like spending time on building relationships, especially with God and those He gave us to love.
I still think it is so important, though, to try to keep our bodies as a temple, feeding it good, God-given food, drinking pure water and keeping it in good shape so we can enjoy the life God gave us and to perhaps even be a helper in His plans.

So, here is my plan:
1) I get up early so I can 'hem' my day in prayer and read a little scripture (this is the number one thing that has helped me with my day!) while sipping on warm lemon water.  This takes anywhere from 15 minutes to 45 minutes depending on how early I get up. (I unload the dishwasher while my water heats up.)
2) I then put on my tennis shoes and start the laundry and immediately start exercising while the laundry is going.
I workout anywhere from 20-45 minutes depending on how much time I have. I do not stress about it at all. Whatever works is good enough but I never NOT do it. I exercise every day, but I make it easy by doing it early in the morning right in my own home in between household activities, which is usually when it is still dark outside, before kids get up.
Here is my workout schedule:
Monday, Wednesday, Friday:
Total body workout-alternating strength moves with cardio
My current workout, though you can make up your own, alternating strength with cardio.
Jump rope 100-200 rotations
push-ups
jump rope 100 rotations
assisted pull ups
jump rope 100 rotations
bicep curls
run stairs 5 flights
triceps dips
jump rope 100 rotations
kettle bell swings
REPEAT 2-3 times depending on how much time I have.
End with 200 jump rope rotations, cool down, stretch
You could just do jumping jacks alternating between push-ups, squats and tricep dips.
SO SIMPLE! NO EXCUSES!

Tuesday, Thursday, Saturday:
cardio and abs or glutes
5 minutes jumping rope
5 minutes running stairs
alternating for 20-30 minutes
5-10 minutes abs or glutes exercises
cool down and stretch
Again, SO SIMPLE but very effective!

Sunday: 15 minutes of yoga and maybe a leisure walk with hubby. Nothing serious.

3) I drink a protein shake with ground flaxseed added mixed with water after every workout. I use All-natural Body Logix protein powder 'decadent chocolate' found at Meijer.

4)  Shower time: I dry skin brush before every shower using a natural bristle skin brush found at health stores, using long firm strokes starting from feet and brushing upwards towards the heart.
I take a shower using baking soda water (1 tablespoon per cup of water pre-mixed in a water bottle) for my face, body and hair; rinse, and then I use apple cider vinegar water (1/4 cup per 1 cup of water pre-mixed in water bottle) for hair conditioner and face toner; rinse.
I keep a large bag of baking soda and 1 gallon apple cider vinegar under my bathroom sink for refills.
Honestly, my skin and hair is SO soft!
And, really, it is just so simple, and cheap, too!
I towel dry and use coconut oil on my face, neck and entire body.
Now I'm glowing! Yes, I keep a jar of coconut oil under my sink!
Teenage daughters and hubby are saying how great my skin looks and it is super cheap and no yucky ingredients!
Super simple!

5) After my shower, I get to dress in something other than workout clothes now that my early morning exercise and shower is done!
Yay! I was tired of always being in workout clothes! 
It's done for the day and now I can enjoy my other tasks without worrying about it!
Plus, I feel great and perfectly ready now to start the rest of my day with that out of the way!

6) I focus on drinking at least 3 quarts of water each day and getting veggies in at every meal.
Breakfast is usually 2 whole eggs with sautéed onions and some other veggie. Love it! I sprinkle a little Braggs liquid aminos on my eggs which is a lighter version of soy sauce!
I am currently eating a large veggie salad every day for lunch with homemade olive oil and apple cider vinegar dressing and protein-chicken, salmon, hardboiled eggs. Sometimes I add nuts and seeds and olives.
For dinner, I usually have some kind of meat, venison, chicken, salmon with vegetables and a salad with healthy fats like olives and homemade dressing.
I keep almonds in my purse in case I need a snack when I am out, sometimes dark chocolate is added!
I eat fresh veggies for snacks, also; cucumbers, radishes, broccoli.
I limit my dairy, fruit, grains, starchy carbs and sugar, though I do not cut them out completely.
I just feel so much more energetic when I limit these foods. Usually I limit them to 2 servings total per day.
I do eat dessert here and there but try to just have a taste instead of a whole piece if I feel I have eaten way too much of the limited foods during the week. Otherwise, I do eat the whole piece!
If things have gotten out of hand with the eating, (which they do), I cut out all limited foods for a few days.
This is KEY to keeping me in my skinny jeans, plus, I feel so much better and energetic!

7) I try to get outside for fresh air and sunshine every day and get to bed at a decent hour.

I hope this schedule of mine encourages you to have your own little schedule no matter where life finds you.

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

Talk About Laughing Out Loud

I'm telling you, if you want to laugh out loud,

You HAVE to take a Zumba class.

I laugh the whole time!

At myself, of course!

It's the most fun I've had exercising in a long time!

First of all, I'm still chubby from having my baby

and watching myself in the mirror doing these CRAZY moves is

downright HILARIOUS!

I felt a little sheepish at first, because I am NOT a dancer!

But that's what's so funny!

I am laughing the whole time!

One time, the door to the fitness room was open and this man was walking by.

I thought it was someone from church and I almost gasped of embarrassment!

I mean, here I am acting like I want to be in a Lady Ga Ga video!

How embarrassing!

All was okay, though, it wasn't anyone I knew!

Phew!

Laughing is great medicine and if you haven't had that many laughs lately,

borrow a video from the library

or sign up for a class

and lose a little chub while laughing your 'booty' off!

Check out a sample of a class with this youtube link: http://www.youtube.com/watch?v=BILiNvLA-lo&feature=related

Have Fun!

My Super-Easy June Wokout

My exercise classes are done for the summer!

I need a plan to keep me going!

So this is what I am doing for June:

1. Tea time in the morning. Quiet time to calm AND energize me before my day starts (see Tea Time (15 Minutes In the Morning) post)

2. Walk/run. Check out previous post on walking for a few different ideas.

3. 15 minutes of weight training. I absolutely love Joyce Vedral's books and the one I am using now is "Definition" which is a 15 minute workout 6 times a week or 30 minute workout 3 times a week.

Working out with weights is so important for muscle strength, energy, endurance, bone density and re-shaping the body.

4. Yoga and stretching and deep breathing. Even if I just get 15 minutes in, I'm happy!

My plan is to do this workout 5-6 days a week. I try to go rollerblading on Saturday mornings instead of walking and I keep my Tea time and yoga/stretching/breathing for every day!

Working out first thing in the morning works best for me as the day just keeps coming up with all kinds of reasons why I should be doing something else.

Of course, I need to have a plan B and even a plan C on occasion.

Just pick your best time and stick with it for the rest of the month.

So, put your plan down on your calendar, whatever you decide, and enjoy your health, energy and altogether better outlook on life as you get your mind, body and spirit in tip top shape!

I am also going to focus on eating a huge array of colorful, fresh veggies and fruits and drinking my water (12+ glasses per day).

It really is a simple plan-

~Quiet time

~walk/run

~weights

~yoga/breathe

~water

~colorful produce=

Happy mamma, happy family, happy life, happy anyone who comes across her path!

Rediscover Walking Outdoors

Putting my feet on the earth.

Enjoying fresh air and sunshine!

Clearing my head.

Finding time to truly be thankful.

Strengthening my heart.

Working my muscles.

All because I can!

The wonderful blessing of walking outdoors.

I think there is something to say about feeling the earth beneath our feet and the air all around us.

Marvelling at God's great big, beautiful world!

And even the tiny things of nature~like tiny flowers beside the road or a bunny scurrying into the bush.

Or even the workings of a city street.

All created by a loving God.

And we get to enjoy it as much as we want!

Here are a few ideas to spruce up your walking routine:

1. Warm up at a moderate pace for a few minutes.
~Speed up to a fast pace and really pump your arms.
~Slow down to a moderate pace.
~Speed up again and add long stride walking lunges. (Ignore the passing cars~After all, YOU are the ONE exercising!)
REPEAT EACH STEP for as long as you want but at least 20 minutes.

2. Another great walking routine is actually a walk/run routine where you:
~warm up for a few minutes
~and then run for a 1/2 mile
~and then walk at a brisk pace for a 1/2 mile
~continuing to alternate the run/walk for a total of 4 miles.
*time yourself and try to beat your time.
* I did this routine for many years with a few faithful partners and it never got boring as we tried to beat our time each time and we would add walking lunges periodically.
*Vary your route if you have to in order to get a few hills in and to make it exciting.

3. Walk at the local high school or college track and walk up and down the bleachers in between laps.

4. Find an area close by where you can go hiking. The closest metro or state park may have some really good trails.
~Bring along a child and find some walking sticks and pretend you are in the old days.
You can tie a bandanna filled with a few trail snacks around your stick.
~Look for cool and interesting plants, bugs and trees.

5. Walk along a deserted beach (again, try the metro and state parks) really pushing your feet into the sand, stop and do 10 jumping jacks, 10 push-ups, 10 squats and 10 crunches. REPEAT.
When you are done, lay on the sand and marvel at the sky.

6. Run or walk as fast as you can up your own driveway, walk down. REPEAT.

We can get our imaginations going and really think of a ton of ways to get outside and enjoy the freedom we have to exercise the body God gave us.

Walk by yourself, with a baby, child, spouse, friend, neighbor.

Make a plan and stick to it.

Think of it as a blessing and a privilege, which, of course, we know that it is!

Photo from All Posters

Smile

Really quick, I want to tell you what me and my 4 youngest children learned in our Sanchin Ryu karate class last week!

Our number one weapon to use against a bully is:

SMILE!

They will surely wonder what we know that they don't know!

LOVE IT!

This one little tip was well worth the price of the class!

And we all know

that we all come across bullies no matter what our age!

And if that number one rule should ever fail?

We go to the number 2 rule:

Ishi-punch with the first 2 top knuckles right into the solar plexus!

LOVE IT!

Remember Jumping Rope as a Child?

If you want a great workout, just pull out the old jumprope.

No need for fancy expensive equipment.

Just start jumping.

Think of all the jumprope games you played as a child and have fun as you gain endurance, strength and burn tons of calories.

Remember Teddy Bear, Teddy Bear, turn around?

I am going to go get a few more jumpropes.

A long one so I can play all those games again with my own kids,

And a few kids size ones for my different age children.

I am telling you, it is a GREAT workout!

1. You can start by trying to jump 100 times. It is ok if you miss just jump until you reach 100.

2. Then put the jumprope down and do 10 push-ups, 10 squats and 10 lunges (10 on the right leg, 10 on the left leg)

3. Then jump again until you reach 100.

4. REPEAT the push-ups, squats and lunges.

5. Now you can add in kickboxing moves; punching and kicking.

6. Go back to jumping rope for 100 times and continue with this circuit for 20-30 minutes.

7. If you want to add more intense training, run up and down your stairs 5-10 times in the middle of it all!

PHEW! WHAT A WORKOUT!

If you want a little inspiration, just watch a group of children jumping rope.

Or you can watch this youtube clip of the boxer Floyd Mayweather dancing with his jumprope.

It is amazing! I am SO INSPIRED!

http://www.youtube.com/watch?v=2B2Vrg1Y25c

Trying For Consistency

Another one of my New Year resolutions this year is to try to be consistent.

1. Consistent with my exercise:
~3 days a week of weight training.
~I have been using Joyce Vedral's books for over 20 years now. Bottoms Up and Definition are my favorites. http://www.joycevedral.com/
~3 days a week of cardio. I love interval cardio where you vary your speeds from low to high to low to high, whether walking, running, swimming etc.
~2 days a week of yoga/pilates. Check out free yoga at www.yogatoday.com


2. Consistent with my clean-eating.
~meaning eating foods as close to their natural source as possible. No white flour, sugar, processed foods etc. Check out Clean Eating magazine at http://www.cleaneatingmagazine.com/



3. Consistent with reading to my students.
~By far, my favorite part of the day. Nothing is better than reading a book that we all enjoy. We are currently reading "The Greatest Story Ever Told" and "Prince Caspian" from The Chronicles of Narnia series. Very Exciting!



4. Consistent with my cleaning routine.
~I am still trying with FlyLady! http://www.flylady.net/



5. Consistent with keeping track of our finances.
It just feels good to be able to keep track. When we were unemployed there was NOTHING to keep track of! http://www.daveramsey.com/

So consistency is the name of my game right now. Just a little at a time. I am not trying to make a big deal about any of these things~just trying to get them in if even for 15 minutes.

Have a great day!

Holiday Health Maintenance Plan

Okay, 6 days until Thanksgiving and 5 weeks until Christmas and 9 weeks until the New Year! Time is flying and wouldn't it be nice if we were a little ahead of the game instead of a little bit behind? It sure would be nice to greet the New Year knowing we had a wonderful Thanksgiving where we didn't completely stuff ourselves and then go to an average of 7 -10 Christmas gatherings and not completely stuff ourselves at each one of those, too! (7-10 is also the average weight gain in pounds during the holidays, too!)

Let's try to have a 'little' bit of self-control! Or maybe we just need a nice 'little' plan!

Here is a plan that we could use:

1. ENJOY THIS BEAUTIFUL SEASON! This is the number one rule!

2. Take your 'Tea Time' every morning (see 'Tea Time' post). This calms and centers us for the day ahead!

3. Stick with your workout plan trying not to let 2 days go by without exercising! If you do not already have a workout plan, start walking 3-4 times a week but no dilly dallying! Work up a sweat.

4. Add bursts of high-energy pace (really fast) with bursts of medium pace into your walking routine. For example, walk at medium pace for 2 minutes, pick up the pace considerably (practically running) for 1 minute, then back down to medium pace and then back up to high pace. Keep doing this for 20 minutes. This tricks the body into high-metabolism mode and burns fat much more efficiently. Of course, it works nicely with running, swimming and biking, too!

5. Put strength training into your day with this super-simple body weight plan:

It DOES NOT matter how old you are! You CAN do this!


Work in squats, push-ups and crunches throughout the day. When you get up in the morning, take 2 minutes to do 25 squats, 25 push-ups and 25 crunches one after the other. Of course, you can work up to the 25. Start with 10 each if you have to and before you know it you will be doing 25! Now, if you are pregnant or just can't seem to get on the floor for push-ups, you can do wall push-ups. Just put your hands on the wall and bring your feet as far away as you can and bring your nose to the wall. Hey! You have to start somewhere!

Now the trick is to do this 3-exercise-strength-training-set 4-5 times throughout the day, every day! It only takes a few minutes! I sneak them in whenever I walk into my room or into the bathroom. If you do 25 reps at a time, you will end up doing 100 squats, 100 push-ups and 100 crunches by the end of the day! Yay!

6. Make sure to drink your 8-10 glasses of water each day. Make it easy by always bringing a water bottle in the car. I get the big case of Ice Mountain at Costco and leave the whole case in my van. I have a reusable water bottle for the house.

7. Now what to do with all the food at all of these gatherings? First of all, remember, ENJOY THIS WONDERFUL TIME OF YEAR! But remember that 'failing to plan is a plan to fail'! It really is true! If a person wants to live a healthy lifestyle, a person has to plan. So:

Whatever dish you need to bring to the gathering, make sure it is a 'clean-eating' dish. Meaning GOOD FOR YOU HEALTHY INGREDIENTS! That way you always have something healthy to eat along with all of the other goodies. You could always offer to bring a veggie tray OR A BOWL OF MIXED BERRIES, too! But a nice healthy pumpkin pie would be much more fun to eat! *I will have a few recipes at the end of this post*

Remember the 50% plate rule? 50% of your plate should consist of veggies and fruit~preferably fresh, 25% should be your protein (meat etc), and 25% grains and starches.

This is just a rule of 'thumb'. It just feels good to have a PLAN!

8. Drink water on the way to the gathering or eat a piece of fruit so you are not so tempted to eat everything in sight!

9. Enjoy your favorites! But instead of going for seconds, sip slowly on your drink and visualize a fit and happy 'you'! You just KNOW someone will be secretly admiring your 'self control!' And then go into the bathroom and do 10 wall push-ups just to keep you focused! We are in CONTROL NOW!

10. Keep a notepad by your bed to write 5 things you are thankful for each night and maybe even a little summary of your exercise etc, and what your goals are. It is also a good time to breathe nice and deep (yoga breath-fill the belly with air on the inhale and feel the belly button sink back to the spine on the exhale). Know that this was a GOOD day!

Now a few 'clean-eating' recipes: (Make sure to check out the Cranberries and Apple recipe posted earlier.)



PUMPKIN PIE

9" pie crust, unbaked *recipe follows*

2 c. cooked, mashed pumpkin

2 eggs, beaten

1/2 to 1/3 c. honey

2 T molasses (optional)

1 t. ground cinnamon

1/2 t. ground ginger

1/4 t. ground cloves

1 c. light cream or half-and-half or milk plus 2 T melted butter or yogurt

1/2 t vanilla

Blend filling ingredients with beater or blender. Pour into crust. Bake at 400` for 45-55 minutes, or until knife inserted halfway cetween center and crust comes out clean. Cool on rack.

Variation: Replace pumpkin with 2 c. cooked sweet potatoes, add 1/2 t. ground nutmeg and 1/2 c. unsweetened, shredded coconut, if desired. Bake at 350` for about 1 hour.



EASY OIL CRUST

2 c. whole wheat flour

1 t. salt (optional)

1/2 c. oil

1/4 c. cold water

Stir flour and salt in a bowl. Combine oil and water and mix into flour with a fork. form into 2 balls with your hands and let sit, covered with a cloth, for 5 minutes. Roll out between sheets of waxed paper. Place rolled dough into pie plate; fill and bake. Makes 1-10" or 2-9" crusts.

PEAR, PROSCUITTO AND HAZELNUT STUFFING

This recipe is from www.eatingwell.com/recipes/pear_prosciutto_hazelnut_stuffing.html. Click onto the link for the recipe and nutritional value, etc. I am planning on making this. I think it sounds gourmet and the holidays is a perfect time for me to try anything gourmet. Otherwise, I am a pretty basic cook! I will still make the original stuffing for the kids. This website has a lot of great sounding recipes and I already have it bookmarked! For more healthy Thansgiving recipes, just look for the link that says Healthy Thanksgiving recipes. There is even a green bean casserole one that uses fresh mushrooms and a homemade white sauce!


Please remember, this is just a plan to keep us on track. I have NEVER followed a plan perfectly! I like to have a plan, though. I feel better and I enjoy and appreciate good, healthy food! I still enjoy good, unhealthy food, too, but the majority of the time I try to eat healthy!


There is a saying that I really believe to be true: "Nothing tastes as good as thin feels." That is so true. Just undereat once and awhile and you will know what I mean! We are so used to overeating that we hardly get the chance to feel what 'thin' feels like.



Please do not stress about anything during the holidays! Thanksgiving and Christmas are very special events that are supposed to bring us closer to our Heavenly Father. There is absolutely no reason to feel stressed! Just K.I.S.S! Keep It Simple, Sweetheart!


Plan on all shopping, etc, to be done by December 1st. In December, enjoy baking cookies and visiting and surprising someone with the gift of time (babysitting, running errands for etc). Christmas is not about shopping, though I know it has to be done. I refuse to let it dominate my entire Christmas season! I really do want a simple Christmas! To be able to enjoy our loved ones knowing we were first loved by God! (Please see earlier post "Can We have A Simple Christmas?" and check out the comments for a lot of wonderful ideas.)

Have a beautiful Thanksgiving and Christmas season!

PS. If anyone has an idea that works nicely for them, just let us all know! Or maybe a good healthy recipe, etc. Thanks! I love other peoples ideas!

Who's Throwing Money At Me When I Run?

Okay, I know this isn't a big money-making tactic, but after reading "Five Lessons A Millionaire Taught Me About Life and Wealth", I couldn't help but think that this might be a small way of 'winning in the margins' like the author mentioned. What am I talking about, you may be thinking? Well, I run down our road a few times a week and I always find money along the way. It is like someone is paying me to run. Now, I am not a professional athlete or anything, because they are not paying me much, but it never fails-I find money EVERY time! It is in the form of returnable aluminum cans. I have to bring a plastic grocery bag for all the 'money' I collect along the way. I come home from my run and tell the kids that someone is throwing money at me when I run. They are all amazed. I then put the 'money' in my 'returnable' bag in the mudroom until it is full. Free money for doing nothing but what I was going to do anyway! Amazing!

What would happen if I invested that money? Free money + investing = more free money. I do not know much about investing, but I am hoping to learn more. It is a brilliant idea!



Now, about that book! It did open my eyes to many things. It is a short book that is easy to read. The author is Richard Paul Evans, author of "The Christmas Box." I would recommend reading it. These are the 5 lessons he talks about:



1. Decide to be wealthy.

2. Take responsibility for your money.

3. Keep a portion of everything you earn.

4. Win in the margins.

5. Give back.



I hope you find some free money on your daily walks. We definitely have a lot to be thankful for!

I Love Rollerblading (Inline skating)

Rollerblading is so much fun! It doesn't even feel like 'working out'. I will tell you, though, that it is an extremely efficient way to burn calories (up to 900 calories per hour) and is an excellent way to burn fat and tone your stomach, butt and thighs. Kensington Metropark is a beautiful place to rollerblade. They have a trail 8 1/2 miles long and will take about an hour to get around for a beginner rollerblader, give or take 5 minutes or so. As you are gliding along, the wind is whipping through your hair (underneath your helmet, of course!) and there are swans to watch in the lake and all kinds of inspiring people along the trail.

From Blue to Happy

Yesterday, I was feeling a little blue. Now, I am normally a happy girl, but once in awhile the bluesy cloud wants to visit. Good thing the ladies were coming over for a bootcamp style fitness class! It completely transformed the blues to happy! Exercising does wonders for the spirit. Exercising with friends is even better! We worked out hard and enjoyed eachother's company. If you are feeling blue, I challenge you to take 10 minutes to start exercising. Go outside and walk around your house or up and down the driveway. It takes only 10 minutes to clear your mind. Chances are, you will go a little longer once you get going. You will feel more optimistic about your day and you will feel the blues drifting away.
Have a Happy Day! You do have a choice, you know.