Help During The Holidays

Am I offering to clean your house or do your baking while you shop for presents or attend social gatherings? Of course not, silly! But I am accepting offers...childcare...I digress. My apologies.

This season finds me baking my share of seasonal favorites. Cookies, pies, breads, you name it. It's probably already come out of my oven and served on my table. It's just that good! Too good. You know where this is headed...a near train wreck like those impossible scenes from Polar Express. Scary!

So, I wish I had the time to come up with my own oh so clever and original strategy for avoiding the naughty diet list. Yeah, those people get Slim Fast in their stockings and a Richard Simmons Sweating To The Oldies DVD. *shudder*

Instead I am shamlessly linking my favorite website, which hasn't yet remunerated me yet for all my posts about them. Someday. Anyway, here's what Livestrong says about the most wonderful time of the year:

Perspective and Planning

We call it the holiday season, but in reality, there are only a few actual holidays during the season. This time is about giving, sharing, gathering and enjoying the company of family and friends. If you think of it as a time to eat, your actions will follow your thought patterns. Plan well and pace yourself. Keep your schedule flexible and do not overextend yourself. If you do, you will not have time to plan healthy meals, exercise and get enough sleep, which are all essential for weight control.

Work Pitfalls

During the holidays, the workplace is full of fatty goodies, such as candy and bakery items. Become a grazer and keep healthy noshes close-by. Say "no thank you" to office sweets. Occasional splurges are for special days, not for everyday. If the goodies are in sight of your desk, politely ask if they can be moved, or move them yourself. Bring your own sweet treats such as a sugar-free chocolate pudding snack pack, or a Nabisco 100-calorie snack pack to keep you satisfied.

Diet Tips for Parties

Focus on family and the reason for the season and be a good host or guest. Do not linger in the kitchen or near the buffet table. Never sit down to a holiday meal ravenous. You will set yourself up for a disaster. Have a small well-balanced snack in advance, such as reduced-fat cheese, whole-grain crackers and an apple. Eat only what you really want to eat. Pass up the rest. Bring your own healthful dish to pass, such as assorted raw veggies with low-calorie dip or a homemade low-calorie dessert. If you are a guest at a holiday party, let your host know ahead of time that you are on a special diet. If you are familiar with the menu, it will be easier to maneuver around obstacles.

Trade-offs for Holiday Meals

When it comes to holiday meals, there are usually plenty of options. Attempt to make better choices without denying yourself. Your waistline, will thank you. Munch on raw vegetables with low-calorie dip, grilled veggies and other low-calorie hors d'oeuvres. Trade in candied yams for a baked one, and skip the sauces. Fill your plate with lean meats, lots of veggies, and whole grains (if available) or a small amount of starch. Enjoy one glass of wine with your meal and keep your dessert small and consider sharing it. Remember to control those portions.

Move More

It's all about taking in less (or at least the same) calories as you expend. Move more to avoid gaining weight. Add an extra 15 to 20 minutes onto your workout routine to burn more calories during the holidays or add a workout to your weekly routine. Ditch the car at the furthest parking spot at the mall and hoof it all over the store during your holiday shopping. Wear a pedometer and see how many steps you can clock. Keep a food journal. It keeps you honest and discourages impulse eating behaviors. Seeing what you've eaten, in black and white, is a deterrent.

Click for the full article and links to other holiday tips.

Glory

"Well Done"

This week marks the completion of the 60 day challenge that started with me announcing my wholehearted intent to lose 40 lbs and get healthy and fit. While I still have almost 30 lbs yet to lose, I know that what I have gained in knowledge of my body and maintaining an active lifestyle is more rewarding than winning any material prize. I have done my best, I faced greater challenges than I ever expected, and I experienced disappointing setbacks that might have discouraged me to the point of quitting altogether. And, yes, my heart has truly been broken by things that were very much out of my control. But I knew this wouldn't be easy, I've been well aware that life doesn't play fair, and I am sure that these are not the last obstacles I will come up against in my continuing efforts to change my lifestyle. "Success is not a destination, it's a journey." (Zig Ziglar) holds more truth to me now than ever before. Do I feel successful, perhaps not, but I know that I have not failed nor have I given up. And the words that will mean the most to me, at the very end of it all, when nothing else will matter nearly as much as crossing the last finish line, are those that I have been promised to hear from the only One who can bestow anything of eternal worth and value. It is those words that compell me to strive harder and reach forward. Yes, when all is said and done, long after the sweat and tears have dried, I have an assurance that I will stand in the company of all like-hearted people and hear the Lord of all that I am say, "Well done." ~ Glory

The Home Stretch

I've lost a total of 11 pounds since the challenge started! I'm actually very happy with that and would be content to lose the same number, or even just a little more, in this next half.

I might have gotten discouraged about this if only because my goal has not been reached, yet. But I'm not, because I won't give up! This means too much to me, now, and I am accomplishing so much more than changing numbers on the scale. Everything in my life is better, now, than it has ever been! My outlook on life is more hopeful, I feel stronger than ever, and I know that God has given me abilities beyond anything I've already experienced.

That alone is worth more to me than any material prize!

Glory

Rest

This picture says it all. The blood, the downward gaze, the scars. She's been through more than you or I could ever know. She has struggled, she's fallen down, and she's picked herself up again. And, right now, she is resting. Why do we think resting is not important or productive? Are we so addicted to busy that we forget that even warriors have to regain strength? I'm learning that, in this journey, resting is very much part of transformation and a healthy lifestyle.

So I rest...

Glory

Blame it on Bagger Vance

For many reasons, I am sure, today finds me very emotional. Partly because I just savored my last bowl of rice, stir fried veggies, and egg roll for the next 8 weeks. Partly because this house really needs attention. And partly because I stayed up past midnight last night watching a movie with Hubby. It was "The Legend of Bagger Vance." It was different. It was good. And it got me to thinking, and talking, and evaluating. My life.

Now, I'm not a golfer, nor do I have any intentions of picking up the game. But I found much about the movie that applies to my life. Some things are true for certain people, and some things are just plain true. After all, at some point in everyone's life, we come face to ugly face with adversity. It's hard and it hurts. But we can't hide from it for the rest of our lives or blame it on anyone or anything. Sometimes things happen for a reason and sometimes things just happen for no reason at all. But the real question is the same as always: What are you going to do?

Bagger Vance: "I don't need to understand... Ain't a soul on this entire earth ain't got a burden to carry he don't understand, you ain't alone in that... But you been carryin' this one long enough... Time to go on... lay it down..."

What did I do? I survived it. I got over it. I got on with life. At least on the outside it looked that way. But did I win? Not always. Sometimes I failed. Sometimes I ran from it. And sometimes I fought back with all I had to fight with. Now, let me tell you, this is the scariest thing I've ever done. I'm running to it.

Hardy Greaves: "There ain't nobody to beat up on but yourself."

I have been and still am my own worst enemy. I am harder on myself than anyone else has been on me. And it's time to make friends with that enemy. To remind myself that I am not alone in my fight. That there are people surrounding me who want me to win. Just like God created me to win.

Bagger Vance: "Yes you can... but you ain't alone... I"m right here with ya... I've been here all along... Now play the game... Your game... The one that only you was meant to play... Then one that was given to you when you come into this world... You ready?"

Yes, Bagger Vance, I'm ready.

Glory

The Ultimate Prize

Let’s put it this way: I am just 40 pounds away from my ultimate is-that-really-MY-body weight. To some it’s small potatoes (which I can’t eat for awhile, by the way), and to others it seems like an impossibility. For me, it’s just 10 pounds more than I’ve lost already. Granted, these are going to be tough old fat pounds to lose, because these are the stubborn ones. You know the ones I’m talking about, right girls?

These are the pounds that thrived on the pumpkin spice lattes every Fall, that convinced you that one more slice of caramel apple pie on Thanksgiving was expected, that assured you that Mom’s green bean casserole was healthy because it had veggies, that scolded you if you didn’t eat everything on your plate because that would be rude to your dinner host. Yes, and these are the pounds that chortled when you couldn’t zip up the fly on your favorite pair of jeans anymore, that glared at you in the department store change-room when you were looking for something nice to wear for Christmas, that seemed to plot against you when you made your New Year’s resolutions and drank meal replacement shakes and crunched your abs until it hurt to laugh at the funny little things your kids said, that bullied their way into every family picture and photograph so all you saw were those horrible unforgiving hateful pounds. Of course, by “you” I mean me. Yes. I. Did. That.

No. Not anymore. Not ever again. I will not deal with those pounds for the rest of my life. I won’t listen to them when they try to tell me my body wasn’t made to be lean. I don’t care if they burn and rage within my arms and belly and thighs. Let them holler and curse my efforts. If sweat is fat crying then I’m gonna make it bawl its eyes out. I’m going straight to the source of their power-grip on me and I am cutting it off completely. All those stupid pointless calories I used to crave and love and worship are O.U.T. How can I say all of this so resolutely? Well, I’ve made new friends with different body parts, called muscles. And let me tell you, they know their way around too. Oh and the better I feed them and the more I work them, the more they love me and literally beg me for more. I’m actually enjoying their company because they don’t lie to me and say things that make me just feel better. They actually make me better and let me take all the credit. They are my team and I know I can count on them to help me win. And the prize? You’re gonna totally love this: a lifetime of ultimate health and fitness. That alone is worth the fight!

It’s on!

Glory

"Have you been to the gym?" and other awkward questions...

So, this hasn't been the awesome-est week for working out. First of all, I have some good reasons and great excuses for being out of sync. Secondly, I'm plumb tuckered (it's fun to say this, by the way). And thirdly, I don't owe anyone an explanation. Actually, that third one isn't true at all. I'm just a tad snarky...sorry.

Keeping Hubby's back on ice and his veins flowing with vicodin hasn't been my favorite thrill ride, this week. Oh sure, I can talk about how we rocked the mountain hike a week ago when we rescued our little girl's hoodie from the wild elements, or even perhaps a shivering bear cub in serarch of warmth. Cute picture, huh? But helping him recover was a labor of love, no doubt of that, in sickness and in lost spinal alignment.

BUT those days are over! Not only is he getting better but I am learning that health and fitness waits for no one. We either show up or we stand down. Is that clear, soldier?

Count me in!

Glory

On The Hunt...For Healthy!

I’ve been practically glued to my laptop for the past few days now. It’s not like it sounds. Yes, I do leave a social networking tab open the whole time. But I’m not parked there like an old decrepit clunker on the freeway. Clean that up, will you?! Truth is, I’m productively searching for something healthy. I’m always prowling the internet in my quest for better choices. Let’s face it, we can all make better choices. We all need to repent! We all need to sing like a choir in white robes while the organist plays something soulful. “I surrender all…” Do you hear me, sisters?!

On my social networking site of choice I have “like”d some sites that are motivating, encouraging, and butt-kicking when I need it. And I’ve had to un”like” some that were bringing me down, enabling bad choices, and offered to host my pity parties for a small fee. I’m learning to be stealthy and use whatever means I can to bag my catch. Am I setting my sights on more fiber? Hunt for recipes that include more fiber rich produce. Do I want to capture a protein-packed trophy? Look for the meats, beans and dairy items that will give me the boost I need without loading me down with unreasonable fat calories. Am I getting enough nutrients in my snacking choices? Expand my selection to include fresh fruits and vegetables and leave off the high sodium and carb-laden standbys. Hunt. Aim. Shoot.

Right now I’m looking for healthy and inexpensive protein bars that I can make myself. There are plenty of recipes out there for breakfast bars, cereal bars, granola bars, but some of the ingredients make me feel cheap and dirty, like I have no standards. And I have my standards! I’m not about to get picked up by something that looks okay but leaves me empty and ashamed of myself. I’m better than that! Besides, I’m the one wearing the safari hat stalking my prey. So, I fasten my buttons and look for things like protein, whole grain, and natural sweeteners. Dried fruits, seeds, and nuts are fine but I don’t want to blindly consume hidden calories just because everything else looks wholesome. To start with here’s a super-easy bar that doesn’t need baking:

Energy Bars- Unbaked (By: American Running Association Running and Fitnews)

1 cup rolled oats
1/2 cup wheat germ
1/2 cup oat bran
1/2 cup vanilla protein powder
1 cup crunchy peanut butter
1 cup raisins or dried fruit, chopped
1 cup chocolate chips
1 cup light Karo syrup

Mix it all well. Freeze in bar shapes.

Happy hunting!

Glory

Hurts So Good...?!

I'm showing my age. And not just because of the old John Mellencamp song reference from 1982. It is a great one, though. No, I'm talking more about muscles, joints, and recovery time. Sometimes I simply whine about it. Other times I actually behave in a quite infantile manner. Shameless confessions aside, it seems that the common attributes of everything that's good for us are painful, unappealing, or difficult.

It's a love-hate thing, actually. Sometimes more hate than love, at times. Take your vitamins! Study for finals! Say you're sorry! The results are worth it but it's always work at some level. Accomplishing goals takes work. Great relationships take work. Achieving fitness takes work. Getting to where we want to be in life is sweet, wonderful, and euphoric! But it's not always fun or easy.

A lot of fitness centers and personal trainers understand this and will state this fact to their clients openly. Everyone has heard "no pain, no gain" uttered through clenched teeth. It's not really a masochistic thing at all. Not for the average mentally stable person anyway. Of course there are always those who would take such phrases to extremes, individuals I personally take great care to avoid, by the way. The idea is the same no matter how you say it.

Feel the burn! Embrace the suck!

Uhm, okay. But is all that pain really necessary? Well, yes and no, according to research of the body's anaerobic and aerobic energy systems. To understand a bit more about this process read What Does "Feel the Burn" mean...and is it good or bad?. The good news is that muscles eventually learn how to manage through that burning sensation and it will lessen, over time.

Consider this truth: "No discipline is enjoyable while it is happening—it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way." Hebrews 12:11 (NLT) That pretty much tells it like it is, huh?

The Marine corps have adopted the quote "Pain is weakness leaving the body." Yeah, I can appreciate that on more than one level. No matter how much it hurts, in a get-your-lazy-self-moving sense, I know it will make me stronger. Bring on the pain!

Glory

Phobias And Fresh Starts

It’s like my worst nightmare. Seriously. I would rather give birth or hike the Himalayas than deal with what is probably one of my deepest fears. Unfortunately, after weeks and often months of my typical avoidance strategies, I can no longer exist in denial. This has to be faced squarely with no hesitation. So, with all the appropriate materials at hand and having assembled the necessary supplies I stand with my feet shoulder width apart, my knees slightly bent, and my back straight. My palms are sweaty, my stomach is churning, and my throat feels dry. I resist the urge to turn and flee the inevitable. I stretch out my yellow gloved right hand, hold my breath, and open the refrigerator door.

My name is Glory. And I have a phobia of cleaning the refrigerator. “Hi Glory,” my mental support group replies.

I’m not sure where it started or why it offends me so much. But eventually I know it must be done. Confrontation of any kind just sends me reeling. But there is just something about containers of mystery leftovers, jars of half-used food, cartons of expired products, and the bag or two of fresh-last-season produce run amuck on sticky shelves and carousing in crispers that evokes a soft whimper and a shudder or two. Yet I continued on, unloading chilled foodstuffs, scrubbing and wiping surfaces, and tossing away things that would not be making a return to the refrigerator. While there was a time I would have considered this to be wasteful, I have since determined that something that isn’t needed, wanted, or even safe to consume is simply taking up space for something better, healthy, and far more appealing. In short, I was practically giving my refrigerator a makeover. And now it looks fabulous, darling! Teen girl even applauded.

Besides the obvious improvement to the cleanliness of the kitchen, there are several other health benefits to a good fridge cleanse. More space is not the least of these good effects. All that junk was taking up room on the shelves for free without even paying rent. Getting rid of the deadbeat items means I can buy more fresh healthy things like spinach and yogurt for my green smoothies. It also means that when I open the refrigerator door I can save time by easily viewing my choices and making my selection quickly without contemplating what sort of sweet calorie-laden goodies might be more readily obtained in the cupboard. An organized refrigerator filled with good healthy food makes for a disciplined me filled with energy, vitality, and joy. My fridge is happy again, and so am I!

Glory

Cheats And Eats

We have been vacationing on and off all Summer, and it has been fantastic! We love to travel, see new places, and just enjoy a nice break from the routine. Between a church family camp at a nearby park to a family visit in Wyoming to a birthday celebration trip to Philadelphia, there has been plenty to do and discover, including how far it takes to walk from Embassy Suites to the Liberty Bell (1.6 miles). The food aspect is important because we tourists need it for fuel, of course, but we also use it for celebration and fun.

Yes, I just admitted that eating, for me, is fun! A lot of fun, in fact, if there are plenty of choices, like one might find at Reading Terminal Market in Philadelphia. This is kind of an indoor version of our own Pike Place Market in Seattle, with more restaurants and a huge international supermarket. I personally loved the Mediterranean menu and really tucked into ½ my vegetarian lasagna. The mammoth portion was more than I needed to consume in one sitting and setting half of it aside for another meal wasn’t difficult at all. It was like two meals for the price of one! I also made sure to add homemade baklava to my purchase. And as possessive as I am with my sweet treats I graciously shared the baklava with the hubby and teen.

Breakfast at Embassy Suites are complimentary and delicious! From made-to-order omelettes to bowls full of fresh fruit it was easy to start the day of eating out right and healthy. I love my vegetables so my omelette was fully loaded with mushrooms, tomatoes, peppers, and onions along with diced ham and crumbled bacon (a girl can indulge a little, right?) The nice thing about a hotel suite is the refrigerator and microwave where we could take our uneaten yogurt or still intact muffin for snacking on later. It saves money and time when just a bit of munching is in order. We also bought a couple of bags of small Dove and Hershey’s chocolates to enhance our hotel experience, and to stave off cravings for heavy desserts. Like late at night during The Nanny marathon or catching up on Bones episodes. *cough, cough* After walking several miles every day one is practically entitled to a nibble or two here and there!

More often than not I stayed true to my salad-for-lunch commitment but I did cheat a bit with sauced up pastas and desserts (always shared, however). In other words, I enjoyed the flavors of the city and we always offered each other bites of whatever we had, but I got away with slightly fewer calories by turning one restaurant sized serving into two meals, except for the diced Norwegian salmon in a aurora cream sauce at Bellini. The portion was appropriate for one meal and we stayed long enough to savor the experience. And, by the blessed grace of God, I still didn’t add any pounds or inches. Now that totally feels like I just cheated!

Glory

Skinnier Summer Salads

Yumm. Summer eating is by far one of my favorite outdoor activities. With the intoxicating smell of fire-cooked meats wafting past backyard fences my tastebuds implore me to mix up something fresh, tasty, and cool. Salads are the obvious choice since assembling the ingredients and allowing time to chill can all be accomplished as close as an hour ahead of dinner time. With so many classic recipes to choose from it's like a party every day!

So how does a Free And Transformed girl like me satisfy my salad cravings and stay on track with my health and fitness goals. I mean, we all know the benefits of using fresh ingredients, including green leafy vegetables in our menus, and avoiding high fat and high calorie dressings. But, seriously, there comes a time when forkfuls of spinach and lettuce just don't satisfy. When it comes to our favorite summer salads, quite honestly, modifications can only go so far. Take potato salad, for instance. It's not potato salad without the creaminess of mayonnaise the and bits of egg in every bite. Or how about marshmallow fruit salad with its sour cream dressing, or pistachio salad which is pretty much a glorified pudding dessert served up in a salad bowl.

In my search for healthier options I have discovered a great alternative to mayonnaise. Instead of the 1/3 to 1/2 cup of mayonnaise that most creamy salads list in the ingredients, a plain low fat yogurt can be used to replace part or even all of the rich dressing that typically goes into potato salad, broccoli salad, or even pasta salad. Experiment first with recipes that are simple and then you can broaden your skills as you get braver.

So, what about sweet fruity salads where Cool Whip or miniature marshmallows steal the show? Well, try this recipe for a backyard barbecue favorite and let me know if you missed the calorie-laden whipped topping and sweet confections:

Pistachio-Pineapple Cottage Salad

Prep time: 10 Min Serves: 6-8 servings

Ingredients:

- 1 20 oz can crushed pineapple, undrained
- 1 1oz box, sugar free instant pistaschio pudding
- 2 C plain yogurt
- 1 1/2 C low fat cottage cheese

Directions:

1. Mix all together and chill
2. Note: Great for diabetics. 1 fruit, 1 milk, 1 protein

How easy is that?! I'm learning that sticking with the traditional salad recipes is actually sticking me with a lot of fat and calories that I really don't need. And, while we're gathering together with family and friends, it's the atmosphere of love and joyfulness that we appreciate the most, anyway, right?

Glory

"I'm on vacation..." And Other Lame Excuses To Backslide

Last week our family spent four days camping with other families from our church at a nearby park. The surroundings were beautiful and once the wood got crackling in the fire ring I have to be honest that I wanted nothing more than a s'more and a steaming mug of hot cocoa. All healthy diet thoughts flew out of my head like all those pretty little sparks rising above the warm colored flames. Yes, I could have been content to let all my recent efforts and achievements go up in smoke at that time, but I scrunched up my resolve and decided that, while I may not make a lot of progress, I would not be set back either.

It took some creativity to get one 3-ish mile run in with Alisha and Sara but I did it and actually enjoyed having spent time with my friends keeping each other on track. But it does take a lot of determination to be active while enjoying some rest and relaxation. Camping makes it a bit easier since there is significantly more walking, moving about, and exertion when kids wander a little too far and you need to chase after them. But getting in the usual routine isn't always realistic so it's important to adjust your expectations somewhat and modify diet and fitness goals.

Food-wise I packed a few personal favorite snack items but included as many fresh veggies and fruits as possible to balance my cravings for typical camp fare. Having everything prepped and ready to eat is important since it's much easier to split open a bag of chips than peel and slice carrots. Limiting sugar-infused drinks is really important too. In fact, I didn't even bother getting any sodas to sip but rather picked up a few juices and flavored water. Even there, we could have gotten by on plain water and I found I was more likely to drink what was easiest to grab. Keeping water bottles filled and chilled, if possible, makes water a more likely source of hydration for everyone. Finally, since I didn't make any baked treats to take along there wasn't the temptation to nibble on brownies or cookies during idle time. I was even proud of myself when goodies were being generously shared that I politely declined to sample the offerings. Time with friends was sweet enough for me.

In all, this was a good gauge of how the rest of our travel-filled Summer will go. The key here is planning. First off, I plan on keeping the cooler and food totes stocked with enough healthy snacks and meal supplies so we can avoid hitting greasy calorie laden fast food places. I plan on finding a hotel that offers a fitness center and maybe a pool for the kids to swim around in. Finally, I plan on destinations that have parks and hiking trails so we can get out in and enjoy some active family time. Active.com has some excellent resources on how to work exercise into a vacation. My personal favorite, other than a planned hike, is spending visiting time taking walks and catching up while enjoying the outdoors. It's memories like these that will last much longer than a roasted marshmallowy melted chocolate graham cracker sandwich!

Glory

Believing The Unseen

On any journey we take to better ourselves there is always an undercurrent of faith that carries us through valleys and rough spots. Of course we don’t typically draw from it as much as we should. Instead we look to visible things to show us how far we’ve come and how much further we have to go. Maybe it’s a matter of weeks or months since the last cigarette was smoked, the last drink of alcohol was consumed, or the last candy bar passed the lips and landed on the hips. It could be a coin jar that hasn’t seen any new “potty change” because a swearing habit has been broken. For me, it’s the numbers on the scale, the size of my oh-so-truthful jeans – jeans never tell lies, by the way – and what I see in the mirror. The funny thing about sight is that so much of it is based on perception and so little on holistic reality. Don’t worry, I’m not going to weird anyone out with New Age philosophy. But I am going to be very candid about believing and having faith in things we don’t see with our eyes but we can certainly behold in our hearts.

No one would argue that changes are hard, and actually suck, at times. I mean, what average food loving individual would willingly bypass a brownie for a banana, or even broccoli. Girls, I can tell you right now that wasn’t me, not for most of my life. I don’t hate vegetables and actually enjoy them raw, cooked, alone, or with a small bit of butter. Fresh fruit and berries even make my taste buds sing a happy tune that makes me feel like wearing love beads and painting rainbow pictures. But when I’m battling a wild craving for chocolate, or ice cream, or chocolate swirl ice cream, I don’t hear any music and I’m not exactly happy about saying no to myself. I’m the one filling up the “potty change” jar with the colorful words in my head. That’s where my toughest struggle rests is in my thinking, and that’s where believing and having faith that God is changing me is most important. Because then I can seriously consider where poor choices will lead me, to a place of cake crumbs and licked-clean ice-cream bowls and emptiness. It’s a lonely hollow place that I never want to find myself at ever again.

Measuring success by the slowly descending numbers on the scale or jeans sizes can be encouraging and even keep the momentum going for a while. When others notice that the way we look has changed we can feel good about the compliments and even use that to motivate us to move towards our goals. But the good feeling from those kind and caring words lasts for mere moments and, without further dramatic differences in our appearance, may not be said again for a long time. Sticking with our health and fitness commitments requires a persevering attitude and strong resolve that we’re in this for the long haul, no matter who does or doesn’t notice and no matter if the numbers haven’t changed much at all. Supportive family members and friends can certainly keep us accountable when they see us faltering or slowing our progress. But, ultimately, the very act of choosing to do something hard or unappealing sets into motion something in us that is deeper than we may even understand. Call it inner fortitude, staying power, resolute endurance, or firmness of mind. Whatever it is it becomes an unshakable force that can help us withstand any situation or circumstance that might otherwise defeat us. For me it’s obvious that my strength comes from the Lord because I know how weak and vulnerable to failure I am. And even though I have not seen God with my human eyes, there is unquestionable evidence of His hand on my life that makes me believe with absolute confidence that the work that He has begun in me, He will be faithful to complete it! That gives me confidence to trust Him and know with all my heart that with Him all things, even things I can't see, are possible.

Glory

Owned

"They own you, now." Our lovely oldest daughter stated with simple wise solemnity.

And it was true.

I had just given my personal information, showed my driver's license, handed over my debit/credit card, and signed a 12 month contract at a local fitness club. As I drove home my eyes glanced over at the envelope containing my pink copy of the agreement and receipts and I felt a wave of horror and instantly gasped at the thought: What have I done?! My audible response to the settling in of reality is what prompted our teen's statement.

And I couldn't argue. I had to agree. And I had given it willingly.

As the day wore on and the considerate query of the manager, "Will you be working out today?" replayed itself in my head I began to have a different feeling about being owned. Maybe it wasn't a strict obligation to avail myself of the equipment or to comply with making an appearance. Maybe it wasn't an adherence to a difficult workout regimen or depriving myself of my favorite culinary pleasures. Maybe it was actually an aligning of my goals and aspirations with others who value their health and just honestly want to discipline their minds and bodies to be the best they can be.

I suppose if I really think about it, I rather like being owned. Because it also implies acceptance and belonging. It's not entirely scary to think about walking into a fitness facility, scanning my key card at the front desk, and walking over to the cardio machines and starting my workout. Seeing the great diversity of like-minded individuals at the gym it's quickly becoming an environment I can appreciate and enjoy. I already have two good friends who go there and I know I will meet new people every day I make it in. There is encouragement, support, and accountability with being a member of a gym and those are all good things.

There are some obvious spiritual parallels here as well: acceptance, belonging, support, accountability. Knowing that my friends who go the gym are also women I see at least every Sunday helps me to apply all that I have learned and all that I do to every other area of my life. That means that this isn't just a one-year contract that I'll be released from when the expiry date comes. This is a lifestyle change and a lifelong journey that I don't have to walk alone! See? Owned. Alone. I'll gladly choose to be owned!

Glory

I Joined The Zumba Party!

It felt a little like a blind date! Throughout the day I kept checking the time to see when I'd have to get ready. As the hour approached I wondered: Do I shower before or after I'm all sweaty? Should I wear comfortable shoes or will I end up barefoot? Will I look good enough and make all the right moves? My palms even got sweaty as I walked to the planned location. I make friends easily enough but sometimes I worry that I'll do something stupid. Like showing up so early that I'm the lone lady standing by the door waiting to be let inside. I didn't wait that long but it's a lesson learned for next time.

More women showed up and we were all greeted with a smile from a cheerful redhaired tattooed young woman in a bright tank shirt and roomy yellow pants. She introduced herself as Bridget then quickly got the music going and we were led through an hour-long routine of movements that were fun, new, and a bit dizzying. Zumba is a party, after all! A couple of times we asked her to show us how to do things like the shimmy or the booty shake. Some of it was daunting choreography, especially for a beginner like me, but knowing that this wasn't "Dancing With The Stars" or anything competitive made it so fun and was actually more of a workout than I expected. By the time we finished cooling down, stretching, and Bridget led us in prayer (did I mention all this hip-swaying and pelvic tilting happened in a church?) I felt like I had joined a special sorority of empowered women of all ages who were celebrating our God-given bodies and getting fit at the same time.

What I enjoyed the most about this experience, besides the fact that it was a free Zumba class, was just the diversity of experience and fitness levels and how comfortable we all were in being together. I did end up barefoot as did another young woman which made some of the turning moves easier. Other women wore t-shirts but I felt more free to move in a tank shirt. And it was a good thing I skipped the shower since things got sweaty fast. Now I'm checking off the days until the next class, which is four days from now!

My advice after this Zumba experience is simple: find a class that will let you check it out for free. That way you'll know what you're comfortable with, the instructor's style, and the group you'll be working out with. Shoes with little or no tread can be worn but dance sneakers are the better way to go. Check with the instructor if you want to try going barefoot as he or she may have a strict policy about footwear. Even though I did my first class barefoot I know I'll have to get better shoes if I want to continue Zumba.

And, after how I felt having moved every possible muscle and joint in my body, I know this is something I want to do as often as possible!

Glory

Shop Til Ya Drop...Pounds And Inches, That Is!

Disclaimer: If you are a shopaholic or have a compulsive shopping disorder or are prone to impulse shopping then feel free to skip this story or be sure that you freeze your credit cards and bury all available cash in the backyard before continuing on.

This weekend with my sister Val was an experience I will never forget and treasure forever. What's better than two ladies hitting one of the biggest shopping malls in the whole world? For FOUR days?! Indulgent doesn't even start to describe how it feels to bid hubbies and children farewell for a crazy adventure that's guaranteed to build relationship and create memories. West Edmonton Mall is the ideal spot to do some serious shopping and outrageous play. Between pictures at an antique photo center and the 50 foot Space Shot at Galaxyland to nearly endless stores of all kinds and multiple food courts we are convinced that we put in at least 4 and a half miles of walking in every day. When our niece met up with us for lunch she drove us to one of Edmonton's over 460 parks where we climbed long wooden stairs twice, hiked through well kept trails, met up with cyclists, runners, a couple posing for engagement photos, and plenty of adorable pooches. But over the course of the weekend my sister and I found our exercise to be the hours upon hours of shopping we did, in spite of only going into a miniscule fraction of the over 800 stores in the mall itself. Our checkbooks can attest to this as well! Mallercise is a good and fun exercise in it's own right, after all, right?!

In all, a fabulous weekend has come to a bittersweet end. So, as is my habit, I stepped on the scale fully expecting to have gained at least a couple of pounds. So imagine my surprise and excitement when I discovered that I had LOST weight! *HAPPY DANCING* Not only that but the pants I was wearing comfortably prior to my departure can't even be held onto my waist with a belt. So I may be headed out for another shopping trip in the near future. Well, after my sweet hard-working hubby pays down the AmEx, of course!

Glory

In The Loop

Sitting in front of the laptop screen I felt as though I were leafing through a travel brochure. Where should I go? What would this place look like? Would there be unpleasant surprises when I got there? I wasn’t flying off on any sort of adventure or planning a trip to an exotic destination, though. The trip I was contemplating was much closer to home and would begin on my own doorstep. As I looked over the map of our city I was plotting the route I would take for a three-mile walk.

The truth is, I am a shameless homebody. I love nothing more than a nice comfortable spot on the couch nestled into a book sipping hot fragrant tea. My domestic life makes me happy and I would rather spend an hour folding laundry or washing windows than doing any form of outdoor activity. But the evidence of my leisure was gathering around my waistline so I knew that something needed to be done. I was never in fantastic shape but I did remember weighing less when I spent at least a half hour walking briskly every day. I knew I needed to duplicate this to some degree. My motivation was simple: lose weight. But since then it has become so much more than that.

After I mapped the course I determined that the best time to walk would be in the mornings after dropping off our second grader at school. So, with the boys tucked into the jogging stroller that Alisha graciously loaned me we were off. It felt daring and wonderful to walk along a busy road with semi-trucks and other cars zooming past us but the boys were more than thrilled with the rush of wind and roar of motors. Things quieted down some when we turned into a residential street with neatly mowed lawns and lovely landscaping. I talked to the boys about the tallest trees and the birds. We listened to the sounds of the birds and heard a rooster crowing. Then came another test as we had to cross a busy highway to continue our route home. By this time the boys were a little confused and asked if we could go back. The funny thing about walking that far is that, eventually, it takes longer to go back than to keep going. I know there’s a good spiritual analogy in that one! We walked past grumpy watch dogs, a horse grazing, and sheep. This was a treat for us all as it made the walk more enjoyable. With the lavender hued silhouette of the mountains ahead of us we were nearly home. And reaching our front door once again felt welcoming and deserved.

Since then I have taken the loop with my “personal trainer” aka Hubby, my school girl, and my college student. She has since reported that her feet hurt, she had a ravenous appetite, but she felt energized. It gave us time to talk and set the tone for our day. The loop has become a part of my daily life and I miss it when I don’t go. Mornings are definitely best since it’s much harder to get motivated when chores and other household tasks are screaming for attention.

God has shown me amazing things during the 50 minutes or less that it takes to walk the loop. I have been blessed, chastened, and encouraged by the time I spend in conversation with Him and with my kids. The setting is perfect and the company is the best. And the couch, books, and tea will still be at home when I get back.

Glory

Break Time

While running on the treadmill, yesterday, my knees started screaming almost audibly. I really think a microphone could have picked up words that I won't post here. In short, they were done with the abuse. I'm not sure if it's my running method or what but I've only noticed slight discomfort recently but not all out pain. But when the body sends signals that it's not cool with what's happening then it's defintely time for a change.

So today that is what it must be. I may try to go for a long walk with the boys, later, but running is definitely out until tomorrow. Treating an injury - that's what the running worlds calls it - means rest, ice, compression, and elevation, otherwise known as the R.I.C.E. treatment. some injuries require further treatement and examination by a medical doctor but starting with a simple R.I.C.E. treatment can help get the injury under control so recovery time can be shortened.

The basic R.I.C.E. treatment is as follows:

1. Rest is often the easiest and most effective treatment for common running injuries. Take a couple of days off from running -- it may be all you need to heal your injury.

2. Ice the trouble spot with an ice pack or a bag of frozen veggies for 20 minutes, every 4 to 6 hours. Try to ice the affected area as soon as possible once you feel pain, and immediately after a run if you are running with an injury. Heat should only be applied to an injury after the inflammation is gone, usually after about 72 hours. If your swelling has gone down significantly, but there's still some inflammation, try alternating heat and ice after a few days of ice-only treatment.

3. Compression limits swelling and can provide minor pain relief. You can wrap the affected area with an Ace bandage, but don't make it too tight. If you feel throbbing or excessive pressure, loosen the bandage.

4. Elevate the injured body part -- try to get it higher than your heart, if possible. In most cases, you can do this by lying down and propping the injury up on pillows.

The biggest "pain" may be having to rest or exercise differently for the next day or so. But it's important to prevent further injury and allow time enough for healing. In the meantime, I'm going to take it easy on my food intake and simply let my body take a break.

Glory

Friends for The Journey

"Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble." ~ Ecclesiastes 4:9, 10

Besides the Lord Jesus Christ, I am so grateful for the friendship and encouragement I have with several women who have inspired and blessed me throughout my life. Truly, I could not do any hard thing alone and without their prayers and support. As I continue this path toward health and fitness I am reminded nearly every day how blessed I am to be surrounded by dear friends who not only understand where I have been and the struggles I currently face, but are emerging from the other side with real joy and success in their achievements. And, as I would expect from these particular ladies, they give all the glory and praise to God for His hand in at all!

So, this is my "Thank You" card to Alisha and Sara for their example and the sisterhood I am privileged to enjoy with them. You both amaze and bless my life!

Alisha before and after 40 lbs weight loss:
















Alisha after 58 lbs weight loss with her trainer, Julianna, and with our wonderful friend Sara:

















Alisha's wonderful supportive husband, Bodi:
















Working hard:
















I can't express how proud I am of these fantastic ladies, who are also devoted wives and mothers! It certainly empowers me to take advantage of the time and resources that God has given me and use them in the best way possible. Way to go, girls!!!

Glory

Fiber Facts and Weight Loss

Easter decadence and Mother's Day celebrations can wreak havoc on healthy diet and fitness changes. Yes, I have borne the brunt of chocolate bunnies and lovely brunches but all is not lost. After all, I did walk more than 4 miles, yesterday, and my clothes aren't terribly snug. But one uncomfortable issue that I am noticing is digestion related. I'm quite sure I am not alone, either.

No worries, though, because fiber is a fearless force that can help keep things moving AND if consumed in higher quantities can also reduce calorie absorption as well. It's not a miracle nutrient, though, and won't have the pounds dropping off as we speak. But there are definitely ways to take advantage of its benefits, as Fiber35 and other weight loss programs suggest. For a more moderate perspective The Hughston Foundation has some good and practical recommendations:

"The National Cancer Institute recommends a daily intake of 20 to 35 grams of fiber. However, most Americans only eat between 10 to 15 grams of fiber per day. A floating stool and easy passage indicates that your diet has enough fiber. Do not consume fiber until it causes many loose stools a day because important nutrients can be lost and vitamin deficiencies can occur.

Fiber is not the cure all for weight control. However, combined with a nutritious diet, fiber can help you lose weight. You should begin by adding fiber slowly to your diet to avoid bloating and gas. In addition, drink plenty of fluids. Eight glasses of liquid are recommended a day because fibrous foods draw water from the intestines. Eat a variety of high-fiber foods to receive the benefits from both the water-insoluble foods and the water-soluble foods, including raw vegetables and fruits with the skins. When possible, consume high-fiber carbohydrates such as an apple instead of low-fiber carbohydrates found in apple juice."

A list of high fiber low calorie foods is good to keep handy and even posted somewhere in or near the kitchen. That way when the urge to snack hits a healthy choice is visible and can be made without guilt. And I like guilt-free anything!

High Fiber Foods List

Fruits
Raspberries (1 cup) = 8 g
Apple (med) = 4.4 g
Pear = 5.5 g
Banana = 3.1 g
Orange = 3.1 g
Raisins (1 cup) = 8 g
Blueberries (1 cup) = 4 g

Whole Grains
Whole wheat bread (1 slice) = 2 g
Whole wheat pasta (1 cup) = 6.2 g
Barley (1 cup) = 6 g
Bran (1 cup) = 6.6 g
Oatmeal (1 cup) = 4 g
Brown rice (1 cup) = 3.5 g
Popcorn (3 cups air popped) = 3.5 g
Shredded wheat (1 cup) = 6 g

Legumes
Lentils (1 cup cooked) = 15.6 g
Split peas (1 cup) = 16.3 g
Lima beans (1 cup) = 13.2 g
Baked beans (1 cup) = 10.4 g
Black beans (1 cup) = 15 g
Hummus (1/4 cup) = 4 g of fiber

Vegetables
Artichoke (1 med) = 10.3 g
Peas (1 cup) = 8.8 g
Broccoli (1 cup) = 5.1 g
Brussels sprouts (1 cup) = 4.1 g
Sweet corn (1 cup) = 4 g
Turnip greens (1 cup) = 5 g
Potato (med) = 4 g of fiber
Carrots (1 cup) = 4 g
Acorn squash (1/2 cup) = 5 g

Glory

Milestone!

My friend Alisha and I both achieved a milestone, this week. We each ran 1 mile without stopping. Her best time, so far, is 10:45 minutes. I won't say how long it took me to run it but I will say it feels wonderful to have made it to this point, again. I say "again" because I have run a mile and beyond, before, but for some reason it has been harder to get back to this place. My "personal trainer" a.k.a husband reassures me that this is common to have dips in performance. Look at the world's best athletes and it's obvious that everyone has good days and bad days. But it has been a good week, overall, and I am aiming for a 2 mile no stops run. Can't wait until that happens! Until then, I plan to celebrate my personal milestone until I reach the next one.

Weight Watchers has some great ways to celebrate without putting pounds back on that you've worked so hard to shed. My personal favorite is the bubble bath idea. Ahhh, I can just feel it now...

Glory

It's THAT Time a.k.a The TMI Post

I am in the throes as I type this out and I am going to just say it honestly: I give up! Not seriously give up my healthy changes but I give up on stressing out over the numbers on the scale and the way my clothes fit, at least for now. Because the scale is a bully, sometimes, and the taunts hurt more at certain times during the monthly cycle. The bloated feeling doesn't help, either, and even clothes that fit just fine the day before feel overly snug and uncomfortable. Dare I even begin to talk about the cravings too?!

So, what's a F.A.T. lady like me going to do about this?! Well, let's just say I took a day off, which may not have been the best choice but it's what I did. I didn't have to, though, and studies have shown that uninterrupted exercise even during a monthly period can help with PMS symptoms like cramping, fatigue and depression and can even give you more energy. Of course! But since I really wasn't feeling up to my regular routine, with everything that's associated with having PMS, I could have toned down my workout, and even taken a brisk 30 minute walk. I will next month, or I may ramp it up even harder if I don't want to feel too lazy.

At LIVESTRONG, my new favorite health and fitness resource, I have found several articles dealing with this "delicate female issue". One very good one offers exercise tips that I plan to use during the remainder of this cycle and the next one. Until then, the best advice for myself is to be kind and gracious to my body and just do as much as I feel able to. Which, today, was even more than I expected! Yay for me!

Glory

Do The Math!

As a Christian woman I haltingly admit that I never thought much about my caloric intake or expenditure. I never equated it to the kind of godly stewardship that all followers of the Lord should strive for. I now know that my attitude is what got me to this place of having to work hard to lose excess pounds. I am not a health and fitness expert at all but I know the pain of seeing my weight go up and feeling helpless to control it. It seems like a no-brainer but I actually thought I wasn't eating that much so I didn't have to get up and get moving to burn it off. How silly is that?! Once I actually saw the numbers of how many calories are burned by doing virtually nothing and how many calories I was taking in I was horrified. I had been taking in far more than I was using up and every last jelly bean, every extra small slice of birthday cake, and every second helping of lasagna was just making itself right at home around my stomach and getting stored up as fat. I was pretty grossed out, I have to say. Something really had to change!

"Calories in, calories out" my friend, Alisha often says. We don't like to think about it but the real hard truth is that most people in this country consume far more calories than they are burning up. Let's face it, thinking about calories ranks up there with monthly budgeting or studying for college exams. We know we should do it but we avoid it, we procrastinate, we live in denial. Well, it's time to get our heads out of the Frito Lays and think about what we're putting into our bodies! And, if we need incentive, our health lives depend on it.

Daily exercise is ideal and even preferred. But there are days when our energy level just isn't up to it or when we've worked out so hard the previous day that we need some time for the muscles and joints to recover. That's okay, rest is good. So take it easy on the high calorie snacks and entrees. Opting for lower calories and lower carbs on those days when we're not likely to burn much more than the average couch potato will help keep the weight from creeping back up. If a heavy workout is planned for the following day then, conversely, a dinner of slightly higher calories than normal is fine. Just keep the appointment with the treadmill or free weights and the scale should balance out.

One very good way of balancing the calorie scale is knowing and even memorizing how many calories are in certain food products. Take my breakfast this morning, for example. I am only allowing myself 300 calories per meal and 5 meals a day. So I wanted to add a fruit and a protein to my first meal. I know that 1/4 cup of dried plums (I personally avoid saying prunes) is about 110 calories, as is 1/4 cup of basic granola, and 1/2 cup of plain yogurt. There is my 300 calorie meal. The same can be done with fruit, vegetables, whole grain foods and protein items. 3 Fat Chicks On A Diet has a neat little list of foods that are 100 calories, to help out.

So once all those calories have been carefully and thoughtfully taken in, how long does it take to use them up? Wait about an hour and you've just burned 100 calories doing nothing. If you don't want to wait that long or think you don't have time to work out for a half-hour or more, then 10 minutes of any of these activities will burn 100 calories. Extend the workout to 30 minutes or mix a few of them up to burn a small 300 calorie meal:

•Running - 1 mile
•Jumping rope
•Stepping - 30 steps per minute, 7 inch step
•Cycling - 13 mph
•High-impact aerobics
•Running up stairs
•Circuit training
•Calisthenics - pushups, jumping jacks, plyometric jumps and kickboxing-type moves

Remember: "Calories in, calories out." Thanks Alisha!

Glory

Set a Goal

"A goal?" you ask? Yes, a goal is one of the first important steps to making a change of any kind. Want to get better at time management? Determine a goal of getting specific tasks accomplished within a specific time frame. Want to get better organized? Plan a day or a week to get one area or room into shape. Want to lose weight? Decide what a healthy weight is for you and make a healthy plan of how long it would take to get there. Want to attain a better level of fitness? Set a goal and do whatever it takes to achieve it.

I know how it feels to set goals. It feels uncomfortable, even restrictive. It doesn't coordinate well with mid-morning talk shows and afternoon naps! Setting a goal is something many of us simply avoid doing because we don't want to work hard for it and don't want to fail at it. And who really wants to say, "I'm going to run the Boston Marathon this year!" when running to answer the phone is already a health hazzard?

That's where realistic yet challenging goals are important. It should be attainable but hard enough that it's worth the effort. It's not enough to say, "I'm going to lose 5 pounds this week." because all that would take is several skipped meals and passing up a fast-food meal. Is it worth it? Not really. But saying, "I'm going to exercise aerobically for 30 minutes for five consecutive days." could result in 5 pounds of weight loss and a significant step toward better health.

Getting off the couch and onto the treadmill or out onto the road doesn't have to be a mammoth feat. It will require a change of activity and a slight adjustment to the daily routine. But a goal is a powerful motivator and creates a milestone of accomplishment that's confidence building and gets the fire lit for the next goal. One place to start for help in setting goals are online sites that offer plans for either healthy eating or training for distance running. From Couch to 5K offers a wealth of information about training plans, nutrition, and apparel for running. Given that I have only 3 weeks before my first 5K I will be modifying their training plan to fit my time frame and also getting my husband Bill's advice on proper warm up and down along with other training tip he can give me. In other words, gathering resources is an important aspect of setting goals that can be attained.

Finally, realize that, even if the goal that was set is not acheived the ultimate purpose is to be better. And that is a winning attitude no matter what!

Glory

Why?

Why exercise? Why push my body to work harder? Why make the effort to start something I may get discouraged with and quit? Why change?

Yes, those are the questions I have asked myself many times in thinking about taking time to exercise. It's hard to decide to do something that doesn't feel good or produce instant results. Needing to do it is one thing but wanting to do it is completely another. Who really wants to walk, jog, or run anywhere unless it's for a live-or-die purpose? Who really wants to stretch, move, or lift weights to any uncomfortable degree unless it's to avoid red ants or snake bites or rescue a child from a turned-over toy box?

Hubby refers to people who are into body building or run marathons as "animals". I suppose, to some level, they must be to have such a primal need to exert themselves. There is the hunting instinct and there is the prey reaction: run for your life! That phrase is posted on our fridge, along with others that I am using to keep me motivated. I have walked more than 12 miles, this week, on purpose, out of choice, deciding to make the time and get it done.

Today, however, seems to be one of those days where I actually want to. I don't know how I got here but, honestly, it feels really good! At no other time in my life have I ever wanted to hurt and sweat and puff my way through 3 miles. Some people actually look pretty when they work out, even elegant. Not me. I look like someone needs to call 911 and scrape me off the pavement onto a gurney.

In asking why, however, these points were brought up by Chris Gomes:

1. Look better. By burning calories and building lean muscle, a regular exercise program will reshape your body by replacing unwanted body fat with muscular tone and definition. Who doesn't want to look better?

2. Feel better. There is a tremendous feeling of accomplishment that comes with setting and achieving a goal such as working out three times this week. You can do that, right?

3. Be better. Regular exercise improves your balance, coordination, stamina and agility. Simple everyday tasks are performed more efficiently and effectively. Life can be easier.

4. Live longer. One of the greatest benefits of physical exercise is that it has been shown to increase life expectancy. Those who exercise regularly are less susceptible to disease and illness and will typically outlive their sedentary counterparts.

5. Reduce stress. Exercise can provide an outlet for negative feelings and emotions. We all deal with stress, to some extent, each day, and a great workout can help to release these feelings in a positive way.

6. Reduce blood pressure. Why is exercise important to your blood pressure? Exercise strengthens and improves the function of the heart. A stronger heart has to beat less often to supply the body with blood, reducing high blood pressure.

7. Enhance mood. Research has shown that exercise can be a powerful antidepressant. The endorphins released during exercise (serotonin, dopamine and norepinephrine) act as a natural mood enhancer and can leave you feeling euphoric.

8. Improve recovery time. Your body can be trained to repair and rebuild itself quicker during times of recovery from illness or injury with a regular exercise program. Less down time is definitely one of the benefits of physical exercise.

9. Sleep better. The natural rise and fall in body temperature caused by exercise can help you fall asleep faster, stay asleep more easily, and remain in a deep sleep for a longer period of time. When you are physically tired, you sleep more soundly.

10. Build confidence. Knowing that you are doing something positive for your body and improving the way you look is a tremendous builder of self esteem and promotes a strong self image.

There is probaby at least one thing in that list that any one of us would truly want. And if that's what we want, something needs to be done to achieve it, right? So, exercise is the answer. And just know that, in God's power and strength, it can happen!

Glory