Need to see more clearly? Try "Three Pairs of Glasses"

Three Pairs of Glasses by Greg Bennett
This amazing story is about a young salesman who struggles with not only his career, but also with his family life, and his outlook on the world in general. This is a work of fiction with self-awareness concepts weaved masterfully throughout. Such an easy read on one hand, and so much "food for thought" on the other... I enjoyed the story, but needed to the "food for thought" in my own life.

This book helped me begin to realize some truths that I continue to struggle with on a daily basis.

• Noise: Silencing the world's noise is critical for my peace of mind and peace of spirit. Quiet is hard, but quiet is beautiful.
• Perspective: Focusing on the little things distracts me from the bigger picture . The big picture is... I am blessed beyond measure!
• Now: Living in the moment is all I have. I want to be present with people and situations I experience. The past and the future can rob me of the present if I am not careful.

I am blessed to know the author, Greg Bennett, as a personal friend and I've enjoyed chatting with him at times about the concepts presented in this fiction story. Greg is insightful with a wicked sense of humor...charismatic and generous...this guy is the real deal!

Read this book... 5-star story, 5-star "food for thought"...Enjoy

The Dash by Linda Ellis

"Are there things you'd like to change?"

Bad (BAD) Words

"Loser."
"You can't do that!" "Don't even try."

"You are not as fit (smart, pretty, outgoing,...) as her."

"You are so lazy."

"You cheated on your diet."

"So stupid, why are you always so stupid?"
WOULD SPEAK THOSE WORDS to a friend? A child?
How about YOURSELF?

Words matter. We choose them very thoughtfully when we are communicating with other people, but do we give the same consideration to them when we talk to ourselves? Think about talking to children...you craft your words wisely because you know you can affect their self-esteem and self-worth..do you know you can hurt yourself in the same way?

Change your words NOW. I remember meeting my personal trainer after work back in 2011 for a session. We never made it to the gym floor... I sat in the Bally's front office for 30 minutes sobbing about things in my life that were really hurting me. After 30 minutes, Diane asked me to change one thing in the next week. She asked me to start using positive affirmations. After the biggest eye roll (EVER) from me, she explained that affirmations can just be factual statements. They are free of judgement. It was hard for me at first, but now it's just a habit. I don't put myself down. There is no reason to. You can get there...just practice.

Affirm. Affirmations do NOT have to sound like this...
"'I'm good enough, I'm smart enough, and, doggonit, people like me!" ~Stuart Smally 

Affirmations can be factual...try to keep the language positive.

• I choose my words wisely when talking to myself. 
• I make decisions about my fitness.
• While on this "diet", I chose to enjoy a hamburger and fries.
• I am going to enjoy this walk today. (Not... "I can't run or I can't do the moves everyone else does.")
• I choose to sleep in this morning instead of work out.

Affirmations are intended to EMPOWER us. We get to make our own decisions and we do not have to feel guilty because of them. Try it. Craft your words wisely. 

YOU DESERVE TO HEAR GOOD THINGS ABOUT YOURSELF.

Thelma's Wisdom

My friend, Vivian, and I met Thelma in the summer of 2014 as we spent hours walking and talking around Clement Park in Littleton, CO. Thelma has a thyroid disease, has lost most of her hair, and has struggled with her health. The first time we saw her, she had the most beautiful pink bow on her head. Every time we see her, she holds her head high, has "pep in her step" and loves to stop and "chat" with humans.

Thelma teaches me these things:

1. When life is hard (and we know it is!)... PUT A BOW ON IT and find JOY in the little things. 
2. Looks aren't everything... BEAUTY IS FOUND IN ATTITUDE.
3. Sometimes you want to give up... JUST KEEP GOING, one step at a time.
4. You might want to isolate and be alone...DON'T. STOP & CHAT with the humans who want to walk with you. YOU NEED THEM. 
5.  Finally, those humans you stop and chat with ...THEY NEED YOU, TOO.

"Take Action!"...NOT "Be Perfect!"

Life Levity

I was recently sitting in a conference all weekend focused on Google technology. A keynote speaker shared this video and the message connected (in a resounding way) to my journey with wellness. Getting stuck is part of the journey and we don't have to be perfect ... we can't wait for someone/something to fix us, we just have to take action. SO, if you are stuck... do you NEED: a trainer, a gym membership, a diet plan, the perfect workout gear, a friend to motivate you, a spouse to do what you are doing??? Nope.

Reflections:

• We all get stuck. (Diet, exercise, negative self talk)
• You have more ability/power than you give yourself credit for.
• When stuck, don't expect people to "save" you. You got it.
• Just take ONE STEP at a time and move yourself. 

Forks Over Knives...for a month

Watched Forks Over Knives on Netflix about a week ago. Got me thinking... My desire in all things "wellness" is balance, so I am not "becoming" a vegetarian or vegan. That is not realistic for ME (it might be a choice that works well for others). My intention in the next month is to venture into vegetarian recipes in order to lessen my meat/dairy intake so that going forward, I eat more fresh food. Forks Over Knives talks about the percentage of (animal vs plant) protein we take in... I am going to lessen the protein that is found in animals. 

My commitment to self is:                        

.
One month of meat free eating.
One month of limited dairy.

My hopes are:
Discover new plant-based recipes that bring me JOY.

Lose 10 lbs with a diet tweek.
Have more energy - it's been low lately.

"Unleashing" Insecurity...Finding joy, confidence, accountability, compassion...

During the summer of 2013, Abiding Hope Lutheran Church decided to host a summer fitness boot camp, Physically Unleashed. I was in the middle of a quest to lose some weight, and it sounded fun...so I joined. I also was asked to help organize, so while I did not lead the exercises, I did the administrative pieces and helped our trainer Kelsey with marketing, email communications, etc. 

At the end of the summer, Brad asked me if I might ever consider leading the camp... including the exercises. I responded with a resounding...ABSOLUTELY NOT! I enjoyed participating in camp...it was motivating, but I did NOT want to be the leader. Many reasons...

1. Not fit enough - not "instructor fit" FOR SURE
2. Not enough experience - NONE
3. Sometimes it's nice to be a follower, not the leader - easier to BLEND sometimes
4. Didn't want the stress - have ENOUGH, thank you

We moved into fall and something was stirring inside me. Brad had planted a seed and it was trying to grow. I decided to get some information... I had to reach out to my community for the answers.

1. Would the church allow me to lead? - Pastor Doug
2. How do I get certified? - Diane Benoit
3. What is it like to teach fitness classes? - Diane Benoit
4. Would I be good at it? - Richard Dowell, other friends & family

When February 2014 rolled around, I had signed up for a certification course with my former trainer and friend, Diane Benoit. We spent a full day becoming certified Tabata Instructors. (Anyone can do it!) At the time, I really had NO IDEA what I was doing, but I was having FUN! Since then, I attended a second course in September 2014 (for FREE through the Tabata company) and my knowledge is growing. 

Fast forward... I taught my first "camp" in the summer of 2014. Here is a video clip of the AMAZING people who attended and the JOY we found together! Video Clip: (2:49) Physically Unleashed Summer 2014 Our second boot camp just started this week (October 2, 2014) and it was EXHILARATING being together with these people again. 

Reflection time...what have I learned that I can share with you?

1. As a trainer (insert your own word here), I don't have to be perfectly fit. I just have to be a "perfect fit" for the people I work with. I find that "fit" through compassion and kindness.
2. The only way to "get experience" is to START. Starting can be scary, but if you want experience doing something new...you have to do something new!
3. Being the leader builds confidence and creates opportunity. I don't always want to be in a leadership role, but I am finding that I can customize the experience for people in a way that makes me and them happy!
4. Living in community releases stress for me. Boot camp allows me to be in community with people in a different way than other parts of my life. This community is supportive, fun and active. This group is the best stress-reliever I know!

When a seed is planted, give it some care and see where it takes you...a beautiful, beautiful gift often awaits. We might have to leave a comfort zone and shake up our perspective, but that is where we learn to love ourselves and others in a deeper, more authentic way.

Reflecting about Setbacks (aka Delays)

Is it a SETBACK or an OPPORTUNITY to grow?

On August 18th, I planned on spending the day running a full marathon (26.2 miles) followed by a few days of recovery and lots of stretching sore muscles. What I got...an injured knee at mile 11 followed by an injured ego and a delay in my wellness journey.

How many times have you jumped in your car with a clear goal in mind about where you were going? You had a full tank of gas, the tunes were playing and then out of nowhere...STOP. Either traffic was backed up or a road was closed...but you were delayed, not to mention frustrated! Did you get out of the car, say "Guess I have to stop" or "Guess I'll just go back home." NO. You kept going. 

Delays are part of life's deal. They are not personal...it's not because you weren't good enough, or did something wrong. They just are... delays.

Great advice...so why couldn't I follow it? Because I am HUMAN. I went into a slight tailspin. My eating was "off" ... my exercise was "off"... my positive self-talk was "off." Dang. I know better and yet, I succumbed to a little (month-long) pity party.

It's slightly over one month since that day. My knee is finally feeling better and so is my ego. I've decided that in order to get back on track, I need to call upon my support system. I have one friend who now asks me daily if she will see me at the gym (accountability). I have another friend who I had to ask to "give it to me straight" when she hears me falling into the "poor me" trap (tough love). 

We ALL need people to walk along side us in our wellness journey. It's fun to share the highs with people, but our supporters can help us more during those lows. Just remember, that YOU HAVE TO ASK. People don't know that you are struggling unless you open up and are vulnerable. 

Don't DELAY... call a friend and get back on track with their help.
If you read this, ASK ME if I am back on track. I need your support. :)

(my) Snackage Solutions

One of our fellow bootcampers asked me about snacks... she asked if I would email a list of my favorites. SURE! A few criteria for my snacks... EASY, AFFORDABLE, TASTY, and PORTABLE. Here are some of my treats... (I eat snacks sparingly... snacking ALL day is not a healthy habit, but snacking when your body needs it is GREAT) I also found a nice document to help... it is attached.

• Nuts - avoid chocolate covered. LOL
• Almonds, walnuts, pecans, pistachio
• Fruit - again, avoid fruit dipped in chocolate. LOL
• Apples, bananas, grapes meet all my criteria 
• Popcorn - air popped, no butter - avoid caramel covered. LOL
• I keep a bag in my car ALWAYS... in case I find myself thinking of driving through and getting french fries or something I don't need. 
• Protein Shakes - I have tried SO MANY and finally found one I like. I buy the pre-made ones because they are easy, portable and tasty. I like Atkins shakes (but only two flavors- Mocha Latte and Dark Chocolate)

BEFORE you snack: Am I hungry? Is it good for me? How much do I need?

I have a bag of snacks in the back of my car at all times. I have been caught MANY TIMES in situations that involved me needing to grab a snack from my car/purse. DON'T let those situations become EXCUSES for poor eating. BE PREPARED. 

Tuesday night as you walk past my car, take a look in the back at the bag on the floor... always there, always filled with snacks that meet my criteria, and always helpful in a pinch!

Exercise IS WORK (and that's OK)

This article really focuses on the "work" of exercise. Most of the time, people over-estimate the amount of exercise they are doing AND the amount of calories they are burning. This is a great reminder that exercise is work. It brings SO MANY amazing benefits, but we have to work at it. Keep up the good WORK.

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1209 from SparkPeople.com.

Trust... is this REALLY working?

Is this REALLY working?

• Don't expect the scale to be the expert. Weight goes up & down for HUNDREDS of reasons in any given day. If you weigh daily, your mood can be affected daily. Don't let the scale tell you how to feel. Check in once a week.
• The 80/20 Rule: Your body will respond to what you do 80% of the time. In other words, you do not have to be perfect! Make good choices MOST of the time, and you will see results.
• Consistency is key.  Again, be consistent, not perfect, with exercise and diet. If you come across anything that promises HUGE results quickly, check it out closer. Being consistent may take longer, but it WORKS!
• How do you feel? Ask yourself this question, instead of "How much do I weigh?" If you have more energy and confidence, it's working! 
• Trust others: Find people who have been successful with the goals you are working on and ask them what they have done. People who have "done it" are the real experts. 
• Trust YOURSELF. Finally, you know YOU. Be honest with your habits. You know if you are eating too much or working out too little. Be good to you and it will work!

Fitness Contests & Motivation... FUN stuff!

• Contests: Are there wellness competitions or opportunities at your workplace? Are there opportunities you see online that sound FUN? Find challenges that work for YOU and enter them. They add motivation and accountability.
• Does your workplace offer financial incentives for joining a gym? Some do!
• Last summer, Food Network's Hungry Girl offered an opportunity to test a diet for her new book. I applied, was selected, lost 20 lbs and did it all FREE. I was even mentioned in the book!
• I participated in LiveWell Colorado's Get Movin' Challenge last summer... wrote a short testimonial on their FaceBook page and was asked to be an ambassador/blogger this year. I was also asked to shoot the promo commercial with Susie Wargin for this year's challenge. All FREE. I got (cool) free stuff for helping out!
• Jeffco Schools offered a "Freeze the Gain" Challenge through December. The goal was to not gain weight through the holidays. I logged my weight weekly and won a free gift card. I also DID NOT gain weight over the holidays! I did NOT lose any, but I did NOT gain. I was happy! 
• I posted a picture of my dad showing up at mile 16 of the Colfax Marathon (from San Fran) unexpectedly...I won a free tank top. This took 2 minutes to do!

• Positive Thoughts: On FaceBook, LIKE Fitness Magazine. They have some of the best daily MORNING MOTIVATIONS that I have found. Starting your day with positivity helps keep you in a joyful place. EXAMPLE: Morning motivation: "You will never find time for anything. If you want time, you must make it."

• Subscribe to: DailyTip@emails.fitnessmagazine.com - GREAT ideas for recipes & workouts

Rewards... OF COURSE!

You work hard... it's not easy to work on healthy eating and exercise, but it's ALWAYS worth it. You deserve a REWARD.

• Improved health is your biggest reward... don't forget that! That's HUGE.
• Food: If you are human, you like food. It CAN be a reward...in moderation. I LOVE a good Smashburger with Smashfries, but I only allow myself to have it once a month or so. I also plan for it... I DON'T starve myself all day. I just work out a little harder and I mentally know that it's OK to enjoy "unhealthy" food every now and again. My soul NEEDS it. 
• Time with Friends: After your gym workout, plan a weekly walk with friends. Make it a treat to spend time with those you love doing healthy things.
• Care for your body: A pedicure, massage, or hot bubble bath are ideas for thanking your body for all it does for you. As a runner, I spend time each month getting a soothing pedicure. My feet deserve it and I love the hour of down-time! Go with a friend for an added bonus.
• New clothing: If weight loss is your goal, you might need to update your wardrobe as you go. Don't wait until "the end" to buy new clothes...but do it smartly. Places like Clothes Mentor or sales at Macy's are great ways to update your wardrobe cheaply. 
• Grocery field trips: Make shopping for healthy food a fun outing! Grab a friend and head to Trader Joes for a morning of shopping. Encourage each other to purchase healthy things!
• Daily rewards: You need incentive daily to keep going.. find something that you can do cheaply to reward yourself each day. I buy a dark chocolate bar every couple weeks and have ONE square every night with a cup of decaf coffee. It's my treat!

Gratitude... thank you very much!

Mindset is EVERYTHING. Keep thoughts positive at ALL TIMES. Have FUN... if it's not fun, don't do it!

• If something is hard, it's NOT because you are a failure....it's because it's hard. Simple.
• If clothes don't fit, it's NOT because you are a failure... it's because they don't fit. Simple.
• Don't compare yourself to others. If you can't do what they do...OK. You have gifts you can share and they have gifts you can learn from!
• If you find yourself going to a negative space, simple affirmations work... "I don't have to beat myself up anymore." You don't have to say "I am a SUPER human!" You might not believe that ... yet. :)
• Things that don't work for you... just don't work for you. Simple. It's NOT because you are a failure.
• We learn from EVERYTHING... we learn what works and what doesn't work for us. Energy spent trying to become healthier is never wasted.
• Every VICTORY matters... choosing an apple instead of a cookie matters... walking 10 minutes instead of watching TV matters... saying positive things matters. Don't overlook the (seemingly) little things!
• Challenges are good for our bodies and minds... workouts won't always be fun, challenges are good for the soul. When we meet a challenge, we feel pride and accomplishment. This leads to increased confidence.
• Always be grateful for an opportunity to honor your body with good food and/or exercise. We have one body and it works NOW... don't lose the chance to capitalize on that. 

Fitness Dollars

• Gym memberships are VERY important
• Find a place you feel GOOD at... Bally's, 24 Hour, Club USA, Local Rec Center, etc. Try a free workout before you join!
• Find a price that works with your budget... most of these places offer "deals", but you have to ASK. Tell them you are comparing.
• Gyms keep you working out in bad weather, when you are alone, at your convenience, they offer classes, AND you can watch what other people are doing. Try what you see others doing!
• Spend money on SPECIAL things...what is something you LOVE that you can't do on your own?
• Yoga on the Rocks every summer... http://yoga.redrocksonline.com/yotr   This is yoga at it's BEST. Great leaders, MOST BEAUTIFUL scenery and worth every penny... IF you love yoga - OR just want to try something NEW.
• Races - you've worked hard and you want to celebrate with the running (walking, swimming, bike riding) community. Find one or a few races that motivate you to keep in shape then CELEBRATE your successes on race day with others! I LOVE the Rock N Roll Half Marathon every year in October. It is a goal that keeps me going.  http://runrocknroll.competitor.com/denver
• Tools that work FOR YOU
• There are SO MANY cool fitness gadgets. Get the ones you will use and ditch the rest. 
• I've purchased things, not loved them, and resold them on Craigslist.
• Not all tools work for all people. 
• Love swimming and music? Underwater headphones... my BEST investment yet! http://www.finisinc.com/neptune.html
• Gifts
• Ask for fitness related gifts for holidays... when you receive them, you are inclined to use them. 
• Race entries, gym memberships, gift cards to sports stores, etc.
• Grocery gift cards to Sprouts / Whole Foods / Trader Joes make eating healthy a special occasion!

How many people does it take to train for 26.2?

I woke up this morning and had many people in my head and heart. Each of these people has supported my quest for 26.2 in the last four months... either through workouts, advice, encouragement, friendship, conversation, questioning, helping, listening... the list goes on and on and on. So how many people DOES it take to train for 26.2?

1. Brad
2. Richard
3. Leahh
4. Keefer
5. Dad
6. Cookie
7. Megan
8. Rick
9. Vivian
10. Shannon
11. Laurel
12. Amanda
13. Marcia
14. Glenn
15. Lisa
16. TeLacey
17. Savannah
18. Lori
19. Jon
20. Cathi
21. Rick
22. Tracey S.
23. Doug
24. Rich
25. Kris
26. Cindy
27. Wayne
28. Jennifer
29. Kathryn
30. Jeff
31. Grace
32. Amy R.
33. Lorin
34. Mike
35. Annie
36. Mike P.
37. Alice
38. Pat
39. Will
40. Sheri
41. Kaylin
42. Cassie
43. Connor
44. Shannon C.
45. Braxton
46. Grace
47. Abby H.
48. Maureen
49. Erin
50. Theresa
51. Andrea
52. Deb M.
53. Liz
54. Caren
55. Nyree
56. Susie
57. James
58. Karen K.
59. Anna
60. Janet
61. Caden
62. Connor
63. Ella
64. Erin
65. Jamie
66. Steve
67. Sheila
68. Mark
69. Ginger
70. Bob
71. Donna
72. Isaiah
73. Nehemiah
74. Ladene
75. Art
76. Mary Jon
77. Devon

I hope I didn't miss anyone, but I bet I did... this LIFE is NOT a solo adventure. These people inspire me daily and I love them all!

LiveWell Colorado Get Movin' Challenge 2013

Originally posted by LiveWell CO on 12/30/13

Meet Amy and see her incredible transformation by doing nothing more than what she loves! Amy, you inspire us. Here's how she Lives Well:

"I'm 46 years old and just NOW figuring out that sustainable health comes from a place of enjoyment, challenge and variety! I've been down the weight-loss road multiple times and every time, I've gained the weight back. Something changed this summer when I began down that road again. My weight was out of control (232 lbs). I was unhappy and I had no energy. I decided this time would be different. Losing weight was always hard and exhausting. I wanted this time to be FUN and energizing.

So, I began doing physical things that I ENJOYED and that challenged me. I realized that things like the Colorado Get Movin' Challenge could help me stay on track.

Because of the goal to log 30 minutes of activity every day, I attended boot camps at Red Rocks, tried yoga, walked with friends, began swimming laps, and worked out with friends from church. I got to know people that I had never connected with, and my dogs enjoyed walking more than they ever have!

By the end of the challenge, I had some new activities that I really enjoyed and that were sustainable. I didn't feel the need to work out for 2 hours per day. Keeping it simple made me happy and willing to continue even after the challenge ended.

I wear my Get Movin' shirt all the time now as I continue my daily goal of 30 minutes of activity. I have lost 62 lbs, but more important, this time, it's NOT been about the weight. It's been about finding JOY in those 30 minutes. I swim about four times per week at 5:00 a.m. because I love the quiet before the day gets hectic.

This is health: looking forward to working out and knowing that challenges help me connect with people who want to be healthy also!"

Tabata...what?

On February 28, 2014, my former trainer (and good friend, Diane) and I spent a very INTENSE day at the Broadmoor Hotel in Colorado Springs becoming certified as Tabata Bootcamp Trainers. I am excited to take a new journey helping others reach their goals and having FUN along the way. Tabata combines exercise and nutrition with COMMUNITY as a way to help people reach new wellness goals and make connections along the way. What a BEAUTIFUL concept.
Tabata Bootcamp™ is an 8 week group training program that is based on High Intensity Interval Training (HIIT) using the 20-10 Microburst Training Protocol. Group members receive an easy and individually formatted program from a certified Tabata Bootcamp™ trainer located in your area, and participate in weekly workouts that will result in true, successful weight loss and muscle gain. These exercises are combined with metabolic tracking, and 24/7 web support that help deliver amazing body transformation results.

New Year, New Goals!

May 18, 2014...I'm coming for you!

It's been awhile since I've written... a couple years to be exact. What happened? LIFE. Lost some weight, gained some weight, lost some weight again. It's always a struggle to maintain weight loss, and I was not able to do during the 2012-2013 school year. BUT... I'm back and I'm down my 65 lbs (AGAIN). This time I've learned so much more....

Anyhow... going to run my first marathon in May 2014. I'm in the process of training daily (thanks to Hal Higdon's training expertise). Will be blogging more.