Winning the Weigh-In War

The king is enthralled by your beauty;
honor him, for he is your lord. 
(Psalm 45:11)

How is it that this one device should hold so much power over us?
How could it be that we live in days when identity should be in a number 
on a scale or instead of the integrity of the heart? 
I have asked these questions of myself as I have stood by the 
scale for decades with many people as a Personal Trainer and Fitness Consultant.
I have watched this silent, but strong presence take hold of every shape, size and form and seize each equally with a fear which knows no prejudice. I have stood by  women in tears as they attempt to approach that bully fearlessly and are brought to depths when they stand face to face with perceived uncooperative numbers…

How is it that we who are chosen, precious, and beautiful in His sight would be so swayed by this measuring tool? By a number that cannot reflect but a measure, limited, inaccurate, finite- unable to define the essence of our true being. One ill equipped to measure the fatness of our souls; the richness we overflow with in abundance. 

Oh friends, I assure you, as one who has studied long and hard the physiology of the body and discovered what you already know: You are not a number. You are not defined by the pounds that you weigh or by your body fat percentage. You are not measured by the muscle you carry or the density of your bones. Your value is immeasurably more than the bathroom scale can ever reveal.

Would you take the time to answer the questions below to make peace with the bathroom scale once and for all?
*Will you ask God to reveal to you your true value in His eyes?
*Will you promise to set your eyes on Him who looks upon you with eyes of grace, mercy and love and embrace simple, consistent steps toward healthy choices?
*Will you remember to take every thought captive to Him who has chosen you, and calls you His, at great cost?
*Will you stand up to the bathroom bully and make peace once and for all by weighing yourself less, perhaps once a week, and remembering that you are not a number.
You are chosen.
Beautiful.
His.
In him we were also chosen, having been predestined according to the plan of him who works out everything in conformity with the purpose of his will, in order that we, who were the first to hope in Christ, might be for the praise of his glory.
(Ephesians 1:11-12)
This post, originally titled “Battling the Bathroom Bully”,  is one of the favorites I have written. If it sounds slightly familiar, I originally wrote it as a guest post and also shared it here. I edited it slightly and believe it is worth sharing again. Because the message is one we repeatedly need to hear. If it is the first time you read it, I pray the words sink deep into your being. If you have read it before and remember I pray the message resonates and roots deeper still. Either way, may these words bless your heart today, and nourish the fatness of your soul. May you say, with conviction, “It is Well.”

*Photo Credit



This post is part of the series: 
Linking with the loveley ladies at these places:

My Perfect Day…(and Your Upcoming Week)

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I am joining in on the exercise I imposed on you all, in yesterday’s post. I hope you don’t mind that I actually went a bit out on a limb. This is what happens when I write; I never know where it will lead. I would love to hear what your perfect day would look like, both in fun or for real. This writing exercise really does help to hear that little voice within that longs to be heard. Give it a try. Also if you are wondering what this writing exercise has to do with fitting in fitness, it has to do with placing value on what you do. If you don’t value something, or recognize the value of it for your life, it becomes easier for it to fall by the wayside. Make sense? Feel free to interject.

OK, my perfect day would include first and foremost a check in from the maid. It sounds something like this (in my dreams).

“Good Morning, Mademoiselle, I arrived early, made your hubby’s lunch and the coffee is brewed. The animals are fed, and all litters have been changed- including the cage of that stinky, but adorable, bunny. I noticed that you haven’t dusted recently-pardon my forwardness, so I went ahead and have already dusted, all rooms but the bedrooms, as not to disturb you all, on this fine morning. I’ve also wiped down the ceiling fans and baseboards. I do hope you will find these efforts satisfactory. After you use the salle de bain, I will clean it from top to bottom, until it sparkles. Even those nasty shower tiles. I have gone ahead and set your basket of books, pens, highlighters and journal out on the back patio with some fresh fruit and shall fetch a hot cup of Jo for you as soon as you plant yourself in your  favorite rocker. I think you should head right down to the beach with the dog for your morning walk, and I am scheduling you for a bubble bath, at noon. Please try to squeeze in your little Fitness Challenge before that time, as I took it upon myself to also schedule you a massage and stone therapy appointment to follow. Not to be rude, but I happened to notice the grays around your hairline. I overheard your mother say she thinks they look great, and you should let it go all grey, but I actually thought I would set you up for a full hair overhaul later this week: color, cut, the works. No offense, but a wax might also be in order. Although the chin hairs are less noticeable when they come in grey- and amazing to see that- but the fact that some of them look to be over an inch, well that is a bit much, if you don’t mind me saying so. No worries, I have everything under control. Pedi, and Mani are also set for next weekend. Oh and the groceries? I have bought them and put them away. Check that off your list. Pretty sure, you are in the clear for menu planning for the next week or so. See you after your quiet time, Mademoiselle, and I shall make sure to awaken the Princess…don’t you worry your head over that…she will see you after she has passed the “awaken the beast” phase. I am sure this will be a better start to your day. Oh, I almost forgot, the laundry! It’s washed, dried, folded and put away. I did give a few things to charity…really Mademoiselle, Stacy and Clinton would have ambushed you, had you gone out in public with some of these articles. OK, on with your day…”

OK,  seriously, you can see that I am domestically challenged and everything revolves around making that part of my day easier. I am also delusional. Sigh…but the reality is, I don’t have a maid…but I have improved in my domestic endeavors as time goes on, it just does not come easy and yes, simple, realistic ROUTINE helps, just like with fitness!

Observations:
My perfect day involves more self care than I actually do, so this is an area I need to step up a bit. 

How about you ? 

What areas of your life need to be kicked up a notch?

What parts of your self feel neglected- Physical, Intellectual, Spiritual, Relational? 

What small step can you take to nurture and nourish these aspects? 

What kinds of things make you feel refreshed, renewed, inspired?

What ways can you creatively fit fitness in? Susie @ Recovering Church Lady recommends lunges while vacuuming. 

What small activities could you fit back into your day, week or month that would help to restore your Body, Mind, Soul or Spirit?

The Core and More Challenge – Week 3

Week 3
Exercise
Day 15
Off
Day 16
Plank, Superman, Wall Sit
3x Hold as long as can each
Day 17
Sit Up
1 x as many as  can do
Day 18
Pushup, Plank, Superman
1 x As many/as long
Day 19
Lunge, Wall Sit
1 x As many/as long
Day 20
Off
Day 21
Superman, Sit Up
 4 x 30-45 sec hold x 25

Be Gentle With Me
Week 3

Week
Get Moving
Stretch
Strengthen
Day 15
20 Minute Walking
1-3
Wall Sit (60 sec)
Day 16
25 Minutes Walking
4-7
Quadruped (60 sec)
Day 17
20 Minutes Walking
8-10
Plank (60 sec)
Day 18
25 Minutes Walking
1-5
Wall Sit (60 sec)
Day 19
30  Minutes Walking
1-10
Bridge (60 sec)
Day 20
30 Minutes Walking
6-10
Plank (60 sec)
Day 21
off
off
off

Well, I have so much more I’d love to share but I know you have fitness to fit in and lots of other posts to read etc…so carry on my wayward son my pretties and I will see you tomorrow…for Pilates, and Yoga and super-sets, OH MY! These and more, upcoming this week on the blog, in no particular order!



This post is part of the series: 

Monday Meditation: You Are More Than A Body Full Of Bones

 Credit

Have you ever stumbled upon something so beautiful and perfect that it caused you to stop what you were doing and change the course of your plans? It happened to me today while I was seeking a photo via Photopin for the post I was to share with you all today. It is a beautiful meditation, and reflection. I had to share these words with you. They were a beautiful treasure I discovered, and how could I not share with you? As I read, I found the words of this meditation and beautiful image prompted scripture in my mind, and so it may be for you. Ponder these words today, let them be like precious nutrients for your mind, body and soul:

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You are more than a body full of bones. 

You are stronger than the spine that allows you to stand, or the ribs that enclose your heart. 

Your skin is thicker than the delicate veins running beneath lead you to believe.

Your name holds more meaning than simply the letters that make it up.

Your spirit is filled with more light than the stars that speckle the blackened sky, or the streetlights to guide home a lost soul.

The vibrations in your voice tell more than just the words that are spoken through it.

You are more than what you possess; money cannot buy what you are.
You are the pigment in a rainbow to signify the ending of a storm.
Your potential reaches further than your job title.
Your dreams are more than just a false reality to be awoken from.
Your life is more than just years along an infinite timeline, it is made up of moments that change the course of history and validate a life.
You will not grow weaker as the years go by; you will be enriched, growing and expanding, much like a tree with many more branches and leaves.
Eventually, you will be somebody’s home; their trusses to hold them up, their shingles to protect from the rain, and their window to a clear view.
You are more than what you can fathom; 
more than a name, more than a body, more than a voice.

You are more than a body full of bones.


Visit Originator of Photo/Words Page


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But blessed is the one who trusts in the Lord,
    whose confidence is in him.
 They will be like a tree planted by the water
    that sends out its roots by the stream.
It does not fear when heat comes;
    its leaves are always green.
It has no worries in a year of drought
    and never fails to bear fruit.”
Jeremiah 17:7-8




This post is part of the series: 
Linking with a few of my favorite places:
This was definitely and unexpected Playdate with God!
It’s also a Miscellaneous Monday
Possibly a Holy Experience
and I do desire to be The Better Mom, though I fall on my face an awful lot.
and my Soli Deo Gloria girls w/Jen @Finding Heaven

Check In and Fitness Journal (Week 1)

So is anyone on the planet actually doing this Challenge with me? Anyone at all? I have gotten requests for the printout to be sent through e-mail and Scribd has lots of views…but are they all just me? HA! Well, I hope you ARE doing this challenge, and if not, you better give me a good excuse. Which of course I refuse to accept, because you need to do this. Besides, I’m doing it…and if I’m doing it, it means YOU need to do it, right? I will be posting Frequently Asked Questions next week. Because I had like, 400 e-mails asking, so well, ya know, I guess I better make a post. Ahem. (not really but anyhooooooooo)

 I decided to record my thoughts and very useful (cough) input here so my friends could have the opportunity to  benefit  be  blessed  laugh along the journey with me. Here are my thoughts following week one.

Day 1 (Monday) Couch to 5K Treadmill workout – used watch, treadmill dashboard lights not working, oh well- carry on. Did the Anytime Stretch Routine…remembered mom’s dog had to go out…remembered to come back and do Optional Fit Test, forgot to do lunges (whoopsi!) and really I get bored after like, say the number 15. Unless I am counting for, say someone like you, in which case I would not be bored until you did say, 67 of whatever exercise. But I digress. Bonus activity credit: Dog walking 1 hour: leisurely pace. Banjo is not ready to do the Couch to 5K for dogs…yet. We are discussing it, between our discussions about territorial peeing and barking at the UPS and Fed Ex Delivery guys (who by the way recently referred to Banjo as “Bitchy”. I won’t mention which one, so you do not hold it against a specific delivery provider)

Day 2 (Tuesday) Sit ups 3×15. Easy Peasy. Hooray, no cardio today. I am nothing if not lazy. I also stretched hips, groin and hamstrings, I love lying down stretches (I will show you those soon). I miss lunges. Oh well…better to want to do more than skip a day. Trust me. Start slow, stay the course is my motto. Bonus activity credit: Afternoon neighborhood walk with Banjo.

Day 3 (Wednesday) But seriously, I remember the days when I lived at the gym, now it’s as if there is one long list of things to do and the only gym I have time for is the postal man…I think his name is Jim. Close enough. He drops lots of books and stuff off here. Today I squeezed in Day two of the Couch to 5K program and did three quick stretches. Too busy. Squeezed in my pushups at 9:54 PM. Well actually that’s what time it is right now and I am about to squeeze them in. It was THAT kind of day. Don’t ask about Bonus activity, puhleeze!

Day 4 (Thursday) After Homeschool, housework and randoms of the day, I rolled out the mat to Lunge. I have always loved lunges, have been referred to as the “Lunge Queen.” Today, I had a change of heart, I wonder what I have been thinking all of my life. Where is the love? I managed to get three sets of 12 and realize I can do a hundred lunges while barking out orders for others to lunge, but actually getting through them without people to boss around feels, well, kind of empty, shallow, boring. I need a reason to lunge…beyond the buns. I need a victim. Lunges, anyone? Bonus activity credit: nada

Day 5 (Friday)  My buns are sore! I forgot that I actually like that feeling. Does this make me a masochist? Now, I remember why I love lunges…it’s the “quicker picker upper” – for Buns.
I did ONE  (see me, all conservative) Set of 21 of the following Sit ups, Push ups, Lunges. Why 21 repetitions, you ask? Why just one set, you wonder. Twenty-one is a nice number, right? No reason. One Set, because I was either:  A. Lazy, 2. I plead the 5th B. Bored, C. Distracted, 4. I am silly like that. D. All of the above E. practicing a secret formula for success. You get a smirk if you picked number 4.  Bonus activity credit: Walked with Banjo. LOVING the C25K workout!

Day 6 (Saturday) OFF– whoohoo! See you next week!

Next Week:

Week 2 of the Couch to 5K Program for me!
Which Track are you trying and if you are NOT doing this challenge, tell me how CONSISTENT you are with your own program? If you are not consistently working out, why wouldn’t you want to try this challenge? 

  Core and More
Week 2
Exercise
Day 8
Lunge
4 sets 8- 20
Day 9
Sit Up
4 sets 8- 20
Day 10
Pushup, Lunge, Sit Up
1-3 sets of 8-12
Day11
Plank, Superman, Wall Sit
2 x Hold as long as can each
Day 12
Lunge
2-3 sets 10- 25
Day 13
Sit Up
2-3 sets 10- 25
Day 14
Pushup
2-3 sets 10- 25

Be Gentle With Me Option

Week 2
Get Moving
Stretch
Strengthen
Day 8
15 Minute Walking
1-3
Wall Sit (45 sec)
Day 9
17 Minutes Walking
4-7
Quadruped (45 sec)
Day 10
15 Minutes Walking
8-10
Plank (45 sec)
Day 11
20 Minutes Walking
1-5
Wall Sit (45 sec)
Day 12
17 Minutes Walking
1-10
Bridge (45 sec)
Day 13
20 Minutes Walking
6-10
Plank (45 sec)
Day 14
off
off
off

You can Find more HERE!

SO How did you do?
Did you stick to the challenge? If you did not, PLEASE jump in ASAP. No worries, no looking back. I promise I won’t judge. Well, a teensy bit? OK, NO! No judgement- You can do this! Promise. And for those who are like, “Oh, too easy”. See me for Frequently Asked Questions next week. You, I will judge, and make grovel. I will deal with the likes of you then. Sweet Dreams, Peeps! 

This post is part of the series: 


Keeping a Fitness Journal & Random Journal Day Link Up (October 2013)



Welcome to Random Journal Day for October!


Since  the month of October is dedicated to 31 Days of Fitting in Fitness here, I thought this might be a great time to touch upon Fitness Journals. I personally have not found one I like to buy and have always created my own. The most common fitness journal I have used consistently has been the 3 ring spiral bound 3-5 subject notebook-simple and affordable. I used it when I was training for competition, to record my diet and training details. I also suggest this for others who want to track, record, monitor and adjust their exercise and eating habits.

How to make and keep a Fitness Journal

1. Start by listing your Health – Fitness goals. Use the SMART acronym: Simple, Measurable, Attainable, Relevant and Time Bound. Check out this great printable FIT FACT sheet from the American Council on Exercise: Reaching Your Goals The Smart Way.

2. You can add your initial assessments and/or measurements. There are many ways we can measure change. I prefer simple performance measures as opposed to scale and tape measure type readings or even over body composition, which tends to get people hyperfocused on numbers. I think measuring aerobic fitness, muscular endurance and flexibility are basic tests that are helpful. Some results like not getting winded while going up the stairs, are also worth noting in your journal.

3. Dietary habits– What and how much you eat and drink will help you make changes as needed and also keep you honest. Its amazing what goes into the mouth on a daily basis when we are not even paying attention.

4. Record Exercise– frequency, intensity and duration. Note what time you exercised, how you felt, your energy level. Anything worth noting that impacted your workout!

 5. Add quotes, motivational snippets, scripture, affirmations, dreams. Pictures that you love.
But be careful with images. Be sure they inspire you. Your journal is your own, so unless the person is a very unique role model to you, I would suggest you keep your journal your own special place – You be the star! I recently touched a bit about Body Image.

Have you ever kept a Fitness Journal? 
I also have a Fitness Scrapbook with photos from competition days and some clients as well-just sweet nostalgia. 

* I have included a simple fitness journal for our 31 Day challenge, which I am using daily. 
It is also available through Scribd for free. 

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*Please Join us for Random Journal Day and Link up your post (see details and optional link up post below):

1. Dig out one of your old journals, or a recent journal. 

Choose an entry, or a portion of an entry that you feel bold enough or at least comfortable to share. We prefer if you could include a picture of your journal if possible!

*OPTIONAL LINK UP and Prompt: If anyone is participating in the 31 Days of Fitting in Fitness and would like to link up a post about their experience, thoughts, goals, fears, obstacles,  etc. with regard to their personal fitness journey, feel free to to join in, and we welcome you. 


2. Write up your blog post, publish and link up here.
Link up the blog post you are sharing, NOT your general Blog address- 
so we can visit your entry. 
We don’t have a Badge for this Blog Hop yet, 
but if you just link back to this in your post that will work.  
(Random Journal Day Link Up) 
*You can use Susie’s RDJ Photo (above) if you like!

3. Kindly visit and comment on the
 person before you in the link up.
You can visit more but we understand that everyone is busy.

Read more about Random Journal Day and see all posts under the LINKS tab, HERE!


This post is part of the series: 

31 Days of Fitting in Fitness

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