Thursday, October 31, 2013

What do we do when we fall off the horse?

“Our destiny is not determined by the number of times we stumble but by the number of times we rise up, dust ourselves off and move forward.” 
- Dieter F. Uchtdorf 
Read the full talk here.

I've been trying for quite a while to adopt a healthier lifestyle. I'm not trying to become a super model, but it would be nice to be able to shop at regular retail clothing stores. I've been relegated to Lane Bryant and Catherine's for my entire married life. So, starting in November of last year, I worked out consistently for 8 months. I ate healthily with a (usually) small daily indulgence. I tried SO. HARD.

I only lost 11 pounds. In 8 months. That's it. No notable changes in measurements or dress sizes. Just 11 pounds. After all that hard work. Now, I don't need to see crazy fast results, but that's too slow for my taste. I got very discouraged. So I stopped going to the gym and I ate whatever I wanted for 3.5 months. In those 3.5 months I've only gained back 3 pounds. Not much incentive to start curbing my appetite and working hard at the gym again.

But, I was complaining about all this to my older brother whom I greatly respect, and he told me what I was doing wrong with my workout and eating lifestyle, that made it so I didn't get the results I wanted. Then he outlined a new plan for me. I started it today, and Holy Moly, it is HARD. Not in a, "Crap, I'm going to injure myself" way, but in a, "I'm gasping for air and my muscles feel like they're going to give out at any moment, but I just have to keep moving for 5 more minutes" kind of way. 

Here's what I was doing for exercise:
I spent an hour at the gym each morning, Monday through Friday. Tuesday and Thursday were weight training days where I would make 3 circuits through several weightlifting machines targeting different parts of my body. (Usually 2-3 machines for upper body, 2-3 for lower body, and 2 for core). On Mondays I would run on the treadmill for speed, trying to get my mile run time down, then finish out my 45 minutes on the elliptical and cool down. Wednesdays I would run for distance and endurance, spending my entire time on a slower setting on the treadmill. Fridays I would swim laps at the indoor pool.

Here is the new routine:
Instead of spending one block of time at the gym, I am doing 3, 20 minute workouts spaced throughout the day. They are designed to keep my heart rate up the entire time (minus warm up and cool down). 
1. My first (8:15 am) is a mile run (which took me 13:15 this morning (running up and down my hilly neighborhood). My legs and lungs were burning, I had a stitch in my right side, and I was shaking for probably an hour after cooling down. It's also the best mile run time I've had since the 5th grade (which was 11:22, in case you were wondering. It was also the last time I ran a mile until 2012). With warm up and cool down it got me to 20 minutes. Eventually, when my run time gets better, I'll have to up the distance to keep going for that long. 
2. My second workout (1pm) is more like weight training, but the purpose is to use big muscle groups instead of isolating exercises that are more used for toning. That means exercises like squats, push ups, sit ups, pull ups, jump rope, box jumps, etc. For 20 minutes without stopping. Today, I made circuits through 50 jumps with a jump rope, 20 sit ups (which turned into 25 crunches by the 3rd set), and 30 wall push ups. I determined the amount of sit ups and push ups by how badly my muscles were screaming at me during the first set. I cycled through as quickly as I could until 15 minutes was up and I could cool down. I was moving so slowly by the end of it but my heart rate was up the whole time. I also may have had difficulty even pulling myself up off of the ground near the end there...
3. My final session for the day (4pm) is supposed to be something fun, which works out well, because Avery will be home. She and I can dance to upbeat songs, play Zumba on the Wii, play tag ... just as long as my heart rate is up for 20 minutes. I could also do something more relaxing, like yoga, which I may do, depending on how sore I get, not that it's any easier, but a slower pace might do me good.

Here's what I used to do with eating:
3 meals with 1 snack
Breakfast:
good days:
Eggs with bacon or sausage, or greek yogurt.
bad days:
Pancakes, cereal, ... whatever, or nothing

Lunch:
good days:
Open faced tuna salad sandwich with veggies or a salad
bad days:
Left overs, cup a noodles, whatever is easiest in the house, nothing

Snack:
good days:
Cheese stick and a small apple
bad days:
whatever is easiest and yummiest in the house. May be multiple snacks.

Dinner:
good days:
Lean protein with a generous serving of veggies and a square of dark chocolate for dessert.
bad days:
starchy casserole, pancakes, fast food, restaurant

The new plan:
Five small meals a day, already planned and prepped in advance. Lots of vegetables and beans, a little fruit (and only in the morning), a little lean meat, VERY little grain (maybe 1/2-1 serving a day of whole grain), VERY little dairy or eggs, NO processed foods, refined sugar, etc. The occasional indulgence (meaning NOT daily) of a small portion of some form of comfort food.

I'm trying it. We'll see how it goes. I'm trying not to base this on my own will power, because I don't have any follow through, but instead, to focus on the will of my Savior. My goal here isn't to become a size 6 or to weigh 130 pounds. My goal is to care for my physical body, and to grow spiritually through the process of learning moderation and self mastery. Pray for me.

Tuesday, January 1, 2013

Great Advice and New Years Resolutions

So I've been thinking a lot lately.

New Years Resolutions. Last year was the first year I felt like I'd actually followed through with my resolutions. Normally I make a long list of all the things I want to change about myself and progress with, (and somehow expect that I'll make them all happen 100% perfectly from then on), but last year I followed some great advice on picking my resolutions, and that has made all the difference in my year. I was encouraged to pray about the one goal I could make for 2012 that would have the biggest positive effect on my life, and focus on that.

After praying and pondering, I finally decided on two, because they were both too important to wait for 2013. :)
1. Be a reliable and loving visiting teacher.
2. Study the Sunday School and Relief Society lessons before church each Sunday.

I wasn't perfect, but I put in an honest effort throughout the year. I spent time re-evaluating my goals during General Conference (1st week in April and October) and my birthday (1st week in July) - serendipitous how that worked out, right? With New Years it equals out to once every three months. :)

I truly feel the difference in my life because of these resolutions. I have seen the Lord blessing me because of my study and service. I've seen him preparing me, and giving me greater opportunities for growth and learning.

So what's next, then?

Obviously I want to continue my goals from 2012. But I followed the same advice for this year, and this is where I've felt drawn *gulp*:
1. Read the entire standard works (Old Testament, New Testament, Book of Mormon, Doctrine and Covenants, and Pearl of Great Price) by the end of the year.
Want to see my schedule?
2. Write in my journal at least once a week (I almost wrote "at least every other day" but I chickened out.)

Line upon line, right? I feel a bit overwhelmed at the prospect of my reading resolution, but it equates to about 6-7 pages of scripture per day. Totally doable, right?

The reason I feel drawn to writing in my journal is because of my Grandpa, Nephi Bushman's example.  He is 83, and has been faithful and consistent in journal writing for most of his life (just like his father was before him). He has recorded so many wonderful, important, and sometimes heartbreaking memories in the precious pages of his journals, and I hope to someday pass on a similar type of legacy (albeit in much messier handwriting).

We also set family goals:
1. Take one family name each to the temple each month.
2. Read the entire Book of Mormon together by the end of the year (roughly 15 verses each day. Easy peasy.) Here is the nifty reading calendar we're using!
3. Index at least 365 names each by the end of the year.

So there you have it! What are your resolutions? Feel like taking on any of my challenges with me this year?