Get Fit Physical Night

A couple months ago, I became the lead of my church’s Health Ministry – Get Fit. The idea behind the ministry is to Get Fit: Emotionally, Mentally, Spiritually, and Physically.

Tuesday night, we had a Get Fit Physical Night led by Sean Overton a Certified Personal Trainer. Sean was great! He led a fun, but challenging workout. I’m so proud of my church family for their enthusiasm and for making our first Get Fit Physical Night a success! Who would’ve ever thought we could have so much fun exercising?! The proof is here in the photos…

   

  It’s time to Get Fit: Emotionally, Mentally, Spiritually, and Physically! It’s a way of life!

Health 100: Food and Your Health--Spring 2014, Day 2

Two days, four classes, and 120 Clark College students are OFFICIALLY Outside of the Box! Clark College is by far my favorite place to visit. Today, I was in East Vancouver at the Columbia Tech Center campus. I absolutely love talking to and with the students and showing them how simple it is to make food OUTSIDE of the Box! So much fun, delicious fun! I have the coolest "job" ever!
 
On the menu: Fruit Seed Wheat Berry Bowl and Quinoa Spinach Salad. 

2014 Get Fit Challenge: Health Fair

What an awesome time I had last night at the 2014 Get Fit Challenge: Health Fair hosted by Emmanuel Church. I was invited to set up a table with info about food and health and sell my cookbooks.

It was a great mix of people eager to get ideas on how to live more healthy lifestyles.  I was able to do what I love -- greet and meet lots of folks and talk food. There's never a bad day at the office for me. Sharing my love of food with others - Winning!

Health 100: Food and Your Health -- Fall '13

This marks the second academic year Clark College -- Vancouver, Washington is using my cookbook "Shop, Cook, Eat: Outside of the Box." Today, I guest lectured for the first time this year. It's always a good time when I'm on campus and being teamed up with my mentor Veronica extra-sweeeet. I really, really love what I do!

The Power to Change

You, yes, you have the power to change. I know this to be true not because I've read about it in self-help books but because I've changed. Not on accident, but on purpose.

Most people who meet me these days don't believe this about me, but I used to be a bitter, unhappy, carping person with a very negative outlook. I think part of my ugly disposition stemmed from carrying so much excess weight. I mean weighing 388 pounds is hard. Being overweight makes the simplest things much harder: walking, tying shoes, being social, on and on.  It takes a toll on your body and consequently it weighs down the spirit.

After a series of unfortunate events in 2009 I began to realize that the physical weight was causing most of my unhappiness but there was a lot of other things about myself that I really didn't like. It's been a long time coming and I'm still a work in progress, but I've changed. I changed because I realized that I had the power to change.  Yes, it's just that simple -- make the conscious decision to do something and then put forth the effort. I'll be honest, it's been hard, very hard. But, today I'm happier, friendlier, healthier, and 170 (give or take a few) pounds lighter.

Might I suggest, if you have areas in your life that you'd like to improve (weight, health, attitude). Take the time and take the necessary steps. You, yes, you have the power to change. Take it from someone who knows, you can do anything you set your mind to.

Related post:

The better part of my life
Kicking and Screaming

Feel Good Resources

Do me a favor...Do something that makes you feel good. Give something of yourself that helps others. I tell you, it is the GREATEST feeling.

I'm just in from the "5 or 50" Women’s Sustainable Weight Loss & Lifestyle Group that I founded and facilitate once a month. The group started out with about 20 and has seen numbers fluctuate. But, what hasn't changed is the feeling I get from our time together. Each month I chose a different health/wellness topic and a guest presenter. We've had a few women share their weight loss stories, a Certified Wellness Coach, a Nautropath, and a personal trainer to name a few.

Since our meetings are held at the library, I thought it would be nice to actually tap into the bounty of resources that the library has to offer. So, tonight our guest presenter was the branch librarian Teresa Torres. She showed us how to use the library database to search for vetted health/wellness information, gave us a tour of the health/wellness book section and the cookbook section (my cookbook so happened to be checked in).

The ladies were genuinely excited about the information we gathered. Some left with books and magazines, Kay left with a library card, Teresa was all smiles for being able to share and help, and I left feeling all warm and fuzzy. Thanks Teresa and to all the wonderful ladies who came out tonight.

I love what I do!

41 Years in the Making

Lydene Robertson Photography

Blessed to have seen another year and it has been a wonderful one.

I vowed to be "Fit By Forty" and haven't quite hit that goal physically. Not from lack of trying or wanting to but it's hard. Very hard. Oh well, let's save all the heavy stuff for another post. It's my 41st birthday and I feel great.

I really like the way 40 feels. I'm closer to God and working on becoming more at peace.   I'm happy. Healthy. I know my self-worth. I'm confident. 

I don't dwell on things or try to hold on to them. I know when to let go and move on. 

I laugh often. I love with all of my heart.

I'm a work in progress but I like where I'm headed.  The best is yet to come.

Outside of the Box at the Camas Public Library

Last night, I gave an obesity and health talk at the Camas Public Library. Since it was my first time visiting the branch, I browsed around before I made my way upstairs to the room where I would speak. What a quaint, charming library.

The Camas Farmers Market was in full swing outside of the library, inside the library was buzzing with patrons, and I was pleasantly surprised to see posters advertising my event all over the place.

We had a nice crowd of folks that came out: Including a faithful blog and FB follower, Debby and a cycling buddy, Louise. The crowd was engaged and asked lots of thoughtful questions, which made for a great discussion.

Thanks to everyone who came out. An extra-special thanks to the director, David Zavartink and Linda Swenton Assistant Library Director for welcoming me and making the event run smoothly.

You know how I feel about libraries in general, but I really really like this library. I look forward to another program or two in the future.

Better for it

It's a love/hate relationship. Despite not really like working out. I like working out. Yeah, I know that's a contradictory statement. Allow me to try and explain.

The physical act of working out I don't necessarily like so much. I mean huffing, puffing, sweating. Eeew. And for me cardio is the worse. Sure, there may be break through moments when I feel invigorated as I ride up a steep hill. Or when I'm on the treadmill and I get the runner's high. But mostly working out for me is no fun. I can think of many other things I'd rather do, for starters -- sleep in. I faithfully wake up at 4:15 a.m. at least three times a week to go to the gym. Why? Oh, why?

See the thing is I lived most of my life overweight and sedentary. It wasn't until 2009 I started a bid to lose weight and take control of my health. Over the course of the last four years I strung together about three and a half solid years of working out consistently. After stumbling and falling off the workout wagon, read a previous post here I now realize how important working out is to me. I never want to return to that sedentary lifestyle ever, ever again.

Despite the huffing, puffing, sweating, and overall discomfort -- working out makes me feel better. My outlook, my perspective is more positive when I exercise. I'm more upbeat, energetic. I move better. I sleep better. I'm more focused. I think better.  I am better. So, today I realize that I don't particularly like working out and it probably won't get easier, read a previous post here, but I workout it because overall I'm better for it -- mentally, physically, emotionally.

24 Hour Commitment

My friend, Veronica, speaks of making a commitment this way: We all have 24 hours in a day. No matter how you slice it, there is only 24 hours for me and for you. It's fair to say somethings are more important to each of us. And usually what matters to us is where our priorities lie.

I speak with a lot of folks when I'm out and about speaking and cooking, here on my blog, and on my Facebook pages. As you know I'm a huge proponent of home cooked meals.The number one reason most people say they don't cook is simply because they don't have time.  Well as Veronica says, we all have the same 24 hours in a day so then it because a question of what's important to you.

What's important to me is to prepare and eat home cooked meals. So, I slice my 24 hours up accordingly. It was a long time coming for me, but tipping the scales at nearly 400 pounds required me to tackle the biggest obstacle -- food. Today, I'm fully committed to my health and I prepare about 99 percent of my meals at home. I'll be honest It takes time. But, I've made the time. I've made the commitment.

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If you're looking to shift your priorities. I can help! Check out the new array of Services I'm offering.

Services

Outside of the Box: Clark College Spring '13

Today, I spent the better of my day guest lecturing at Clark College. Three classes with about 90 students! This is the third quarter my cookbook, "Shop, Cook, Eat: Outside of the Box" has been used as part of the curriculum for Health 100: Food and Your Health -- surreal. 

My lectures focus on the sections from the cookbook: Grocery shopping, kitchen basics, and in this case how to prepare whole grains. I also demonstrated a couple of recipes from the cookbook so the students can see how simple and delicious eating Outside of the Box can be.
 
I absolutely love visiting campus. There's something about the energy, the youthfulness. I am thrilled, humbled, and honored to be a part of the students educational journey to health.

Life happens

It was nice to see that I'm still on the Wall of Success @ 24 Hour

A hiatus. A bump in the road.

Days turned into weeks, weeks turned into months. Now, I'm looking at my calendar, realizing -- I haven't worked out at a gym since November. I know. That's insane! Since I started my bid to weight loss and fitness three and a half years ago, working out had become like breathing air for me. But somehow everything else in my life became a priority and time slipped away.

Here's what I know:

- Life happens. When it does we make adjustments. We grow. We move on. It was a bump in the road, but nothing that I can't overcome. Heck, I'm the gal who lost 15 pounds while rehabbing a broken leg. This ain't NOTHING.

- This isn't a fad. I want to be healthy forever. I don't measure my success in the span of days, weeks, or months -- see previous blog post. This is my life. My entire life. I'll keep working at being healthy and fit.

- We all need folks in our lives to keep us on track, keep us accountable, and help us be the best we can be. I'm fortunate to have an awesome support system.

Fitness and optimal health require a commitment. I'm committed. I was off track a little bit, but now I'm ready to get back on course. I've re-enrolled at 24-Hour Fitness and am ready to get back in action! Plenty of workout updates forthcoming...

I'll miss my friends at Northwest Personal Training, but this is the best choice for me, right now.

It starts with You

As a mother, I realize that I'm Jasmyn's greatest role model. I am her most influential example. I'm supposed to care for her, love her, guide her. The decisions I make for my life, ultimately influence her life.

At my heaviest weight of 388 pounds, I'll admit, I was not a good role model for her. I was not setting very good examples about health, food, and exercise. At 388 pounds, I could barely walk, barely breathe, and I knew that if I didn't do something about it. Jasmyn might lose me to a preventable disease. I started losing weight to simply save my life. But in the process I not only saved my life, I also became a better example for Jasmyn.

As the case with all children, Jasmyn was a product of her environment. She ate boxed processed food because that's what I brought into our home for her to eat. She drank soda pop because I made it available. She didn't exercise because I didn't expose her to exercise.

In March 2010, at the age of 17, Jasmyn was tipping the scale at 197 pounds. She was headed on a similar path as me. Once I started my bid to a healthier lifestyle. Jasmyn's lifestyle also changed. Today, by following my lead Jasmyn weighs 150 pounds.

I know, first hand about growing up overweight and the long-term effects of obesity. I am proud that I was able to break the cycle with Jasmyn. Jasmyn deserves credit too for embracing the changes. She learned to say no to soda pop, no to second helpings, and became more active. Now like her mother, Jasmyn munches on raw vegetables for snacks, rarely eats out, and exercises regularly.

I realize there are lots of external forces: Conflicting labeling and messaging, on boxed and packaged food, the aggressive food marketing and advertising geared towards children and young adults. I get it,  I do, but as parents, our role is to protect our children from these messages and to make better options available.

Your child's health starts at home with you. Mountain Dew doesn't magically appear in the fridge, cookies don't bake themselves, and children will play outside and exercise if we provide the means.

You can’t expect your kids to eat one way while you eat another. You can’t expect them to exercise and you don’t. You have to show and tell. You have to lead by example.

I talk the talk. I walk the walk. Jasmyn 's 47 pound weight loss is proof.

Read previous related blog post:

Lead By Example

Genuine Love

The Great Outdoors
 

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Today, 20% of children 6-11 are obese. It's time we come together collectively to help combat this problem. I'm proud to be the presenter for Camas and Washougal on a Diet's free screening of HBO's The Weight of the Nation: Children in Crisis documentary. Please join in on this important conversation.

Tonight, Wednesday, April 3rd and April 10

7 p.m.

Lacamas Swim & Sport

2050 NW 38th Ave
Camas
360.834.8506

Click here to watch video of my call to action
Click here to get all the details from LiveWell / The Columbian

I'll see YOU there!

Eat Your Colors

I love the produce section in all its splendor. All the rich, vibrant colors: Greens, oranges, reds, yellows, purples, on and on. Not only are fruits and vegetables a beautiful sight, but those colors actually play a role in our overall health. There are a number of reasons to eat a diet rich in fruits and vegetables.

1. Fruits and vegetables are loaded with good stuff, phtyonutrients and antioxidants. Phytyonutrients are important because they may prevent illness, disease, and keep your body working properly. Antioxidants are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. A diet rich in antioxidants can help you fight off colds, flu, and other infections.

The more and more research and reading I've done, the more convinced I am that a plant based diet is the way to go. I still haven't cut meat completely out of my diet and honestly probably won't, but I've decreased the amount of meat I eat and I make sure the meat I'm buying is good quality, lean cuts, and of course, over the last year I've upped the fruits and vegetables considerably. I'm proud to say, due to my high fruit and vegetable intake this was the first winter that I did not get a cold, or the flu.

2. Fruits and vegetables are low in calories (See a great visual below) and provide satiety. Depending on how you prepare your fruits and vegetables you can fill up on them guilt free. Raw with no additives is always the best.

3. Fruits and vegetables are a natural source of fiber. Fiber aids in a healthy digestive tract.  A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.

So, there you have it, three good reasons why you should eat your colors.  At the very basic level, just think about it -- fruits and vegetables are of the earth, they're nature's goods -- eat up!

My suggestions on how to sneak in more fruits and vegetables:

-Serve fruit/vegetables at breakfast. Add fruit to your breakfast cereal or yogurt. Add vegetables to omelets.

  

- Make a salad into a meal. Add a few ounces of chicken, turkey, fish, or beans a top

spinach leaves or romaine lettuce. Easy on the salad dressing it can add calories

quickly.

- Drink your fruits/vegetables. Add berries or a banana along with kale to yogurt and juice to make a smoothie. 


- Don't over think this...Just return to the basics: Oranges, apples, bananas, carrots, celery, cucumbers, etc.

Fitness and Wellness talk

For the month of February, I've been busy, busy at Clark College lecturing for health classes.

I started the month with lectures for Health classes and concluded the month with motivational talks for Health and Physical Education classes. Seriously!This has got to be the coolest "job" ever! I love sharing my story in hopes to motivate and inspire others. My story is more than about weight loss it's applicable to life -- believing in yourself, hard work, making adjustments, and never giving up.

Yesterday, I had the pleasure of delivering back-to-back lectures for HPE 258: Fitness and Wellness. Super-duper cool! Here's a look-see at the photos: