Transformation Tuesday Living La Vida Elliptical

Tuesday, August 23, 2016 / Leave a Comment

My current max weights are not a surprise...
I've lost a good bit of my gains in upper body
but of course my lower body is still strong.
And it's Tuesday which is a cardiovascular day. 

Studying to complete my undergraduate degree
Freelancing in marketing and communications
and writing books means I sit down more than I'd like
Especially when healing from an ankle re-injury.

Years ago I incorporated ways to stand while I write
But when I'm doing marathon writing sessions
at a tea or coffeehouse... standing isn't an option. 
I'd love for Panera or Starbucks to incorporate 
standing work stations... that would be HAUTE!

Sedentary living increases  many risks of 
several life shortening conditions:
 Type 2 Diabetes
Obesity
Metabolic Syndrome
(more on this at a later day)
Excessive visceral fat 
Abnormal cholesterol levels
to name a few. 

Recent studies indicate exercising 
at least 60 minutes a day
 combats the increased risk listed above.

This new study reverses the grim diagnosis
of sedentary living cast by previous studying
stating that exercising was useless 
for individuals with sedentary lifestyles or jobs. 

I'm thankful and happy to be back in the gym 
now that my ankle is better. 
Cardio
Strength
Flexibility

Cardio and Strength are back in my rotation
only thing left for me to do now is
reincorporate a flexibility regimen.

How is your healthy living journey going?

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Transformation Tuesday Starting Back After an Injury

Tuesday, August 16, 2016 / Leave a Comment


Five months later and I'm ready to re-enter my happy place because ...
My ankle is back to 100% and I'm ecstatic about taking it SLOW but steady
returning to my daily S.P.A. you know...

S=Stress-relieving 
P=Physical      
A=Activity

Because I've been away from my happy place for a while. I'm starting slow.
I'll add 5 minutes a day to work up to 60 minutes of cardio again
and work at no more than 65% of max weight with medium number of reps. 
Better safe than reinjured. 

Super excited...




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Transformation Tuesday One Step at a Time

Tuesday, July 26, 2016 / Leave a Comment

Didn't break these puppies out today but had the most fun
walking one of Dunwoody's beautiful parks with a friend. 
Hoped I could do the 2 miles without any pops, pains, or twinges
MISSION ACCOMPLISHED!

Countdown to the S.P.A COMEBACK
aka BACK to the gym time. 
Thank GOD my ankle healed. 


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Fitness Friday is Worth the Wait

Friday, July 22, 2016 / Leave a Comment


Waiting for something to heal can be... well frustrating. 
Especially if patience is not something you do easily. 
Like me.

April 3rd I hurt my ankle
And all summer have I have been 
Testing 
Checking
Trying to see when it will be ready for me
to go back to what I love to do.
Which is MOVE.

The truth is if I had started going hard
the way I prefer when I wanted...
I would have reinjured my ankle... AGAIN. 

Low impact is a way of life for me. 
I've twisted and sprained both ankles severely
several times since high school. 
Now I respect my body. 
When rest is what's best for me...
I rest and adjust what and how much I eat. 

Next month when I'm ready to reenter my S.P.A.
aka the gym I will be sure my ankle is ready.
My body will not be at 90 or 95% which increases
the probability of hurting myself again. 

I'm ready to lift and get back on the weights
and walking but I'm thankful to have learned
to listen to and respect my body too. 
Health is the absence of disease or injury. 

Which means loving myself to rest and heal when I need to. 
Part of my fitness regimen is knowing 
healing can't be rushed. 



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Transformation Tuesday Sweet on Living Sugar Free

Tuesday, July 19, 2016 / Leave a Comment

Long time ago in land far, far away in 2000 I stopped eating
well ... a lot of things. 
Candy, sugar, bread, oil, fat, soda, beef and cheese.
Some weren't healthy and some were... 
me and healthy fats must NEVAH PART. 

Today I'm talking about a return to staying away
from one of these things again...
Yes... I'm talking about sugar. 
I've given up eating foods with added sugar... 

 I did not do this in one step...
those sugar withdrawals are REAL...
This May I finished the process... 
and said bye bye processed sugar.
No more candy, no more cake, no pies... 
No more imitation crab meat....
No more packaged lunch meat...
Why?

Because processed sugar, corn syrup and high fructose corn syrup
are in EVERYTHING!
Yet beneficial for um NOTHING... 
I get my sugar from fruit. 
I even make my spaghetti sauce from scratch again...
and this time I'm enjoying it over zoodles.
This has been a great lifestyle transformation
with amazing benefits all because I decided 
when it comes to added sugar...


My life has been better since giving up added sugar.
My brain is working great. 
(Thank God... Calculus Methods is a beast!)
I don't have out of control cravings...
and can recognize when I'm hungry or thirsty. 

My skin is GLOWING... I didn't know this would happen.
My menstrual cycle is lighter and CRAMP FREE.
My fingers and toes are no longer swollen with water
at the end of the night... 
I had no idea sugar helped me retain so much water.

Have I lost some weight... prolly.
I don't really do the scale thing 
but my clothes are looser. 
So ready to return to my S.P.A. aka the gym
next month when my ankle is back to 100%.

Am I happy I returned to living life without added sugar
in my food?
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Transformation Tuesday Changing Goals From Fit to Healthy

Tuesday, July 12, 2016 / Leave a Comment

I've posted this pic several times yet it bears repeating.
Even as I recover from wearing hills for half a day I'm 
sad because my ankle hasn't recovered from the sprain fully. 
Truth is in the past I would've tried to push through the pain
and beat up on my body to keep moving past my goals. 

When goal changed from looking a certain way 
to living a healthy lifestyle respecting my body became a priority. 
So when I hurt myself I know waiting to workout is best for longterm health. 
So my Transformation Tuesday is about the benefit of deciding to 
change my goal from being "fit" to being healthy. 

Changing my goal from being fit to living healthy 
encouraged me to stop looking at food as "workout fuel"
or macronutrients and protein to rebuild muscles to get cut or slimdown. 
Eating is what I feed my body. 
My health is a direct result of what I ingest. 
So I eat to have healthy bodily functions...
I eat to have energy and be productive in life not just the gym. 

So while I'm not seeing physical changes as fast
and may or may not ever look like the majority of "Fitness" 
experts online. 
I don't care... because my numbers are all great and I'm healthy. 
For me that is the goal. 

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Getting Back to Me

Tuesday, June 14, 2016 / Leave a Comment

There is no way to express how amazing it feels to be on the right track to being 
on the path to living my healthiest happiest life. 
Let me explain....
I used to live a processed sugar free lifestyle. From 1998 to 2003 in addition to 
other lifestyle habits bread, candy, soda nor fat of any kind crossed my lips. 

Then I made the WORST healthy living decision I've ever made.
I choose to value someone's opinion about what I should eat and do 
and be able to do over what I knew to be for my best.
A year and 80 pounds later I realized my mistake.
From 2005 to 2011 my weight continued to increase until I reached 299 lbs.


Thirteen years later I'm back to what I know works for me with improvements.
Instead of doing some crazy kamikaze cold turkey shift
I employed the step down method.
First I gave up bread.
Then I gave up pasta. 
While I gave up these foods I started experimenting
with squash and making veggie noodles. 
So the first time in my life I shifted to a free of processed sugar 
way of eating I didn't eat much fruit and almost no fat. 
Well the result from cutting all the fat from my plate were
flattened breasts... which I didn't want nor like. 
This time around coconut oil, avocado and healthy fats are
regulars on my plate and I like the way I look in the mirror. 



I've also returned to no juice. 
My Vitamix makes me fruit smoothies for additional protein
but other than that I only drink water (sometimes with lemon or lime)
and hot tea.  
The sugar withdrawals I experienced initially were horrendous!
But they only lasted one day instead of the three to ten days 
many people talk about online when they go cold turkey no sugar. 
Being irritable and annoying due to sugar withdrawals for that long
just seemed mean to the people I love. 

How are you doing on your healthy living journey?



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