(Source)

Intentional.

I want my life to be intentional.  I’m a pretty simple person but I don’t want to wake up in 35 years only to realize that I never hoisted my sails.  I may not be able to control the wind (A realization that I’m still throwing a tantrum over.) but I can control the rudder of my boat.  Or so I try.

In an attempt to live a life of intention, every once in while I take a personal inventory, give myself a “report card” if  you will.  I look the different aspects of my life marriage, parenting, friendships, spiritual, creativity, mental, ect.  As part of my report card, I look at my health.  I think of it as taking my hero-mobile into the shop for some routine maintenance.   The point of my report card is not to punish myself with guilt.  The point is to simply take an account of my choices, evaluate, tweek, and move on never expecting perfection because perfection is an enemy to progress.

Report Card
First Semester 2010

1. Food :  A-

The last few months food has been my easiest subject.  The year didn’t start off this way.  Coming out the holidays I had some adjusting to do if I wanted to maintain my weighloss.  I tested my sugar addiction and realized that I needed to keep some “rules” in place.  Lately, I’ve been counting calories and that has taken given me a real sense of freedom.  (That’s a post in and of itself.)  Earlier in June, I wasn’t getting as many vegetables as I would like but the last few weeks I’ve deliberately been trying to eat more.  Recently, I went camping and really enjoyed myself and my food while still sticking to my goals.  I also enjoyed our Father’s Day celebration without over indulging.  Overall, I feel like I’m in a fantastic place losing the weight I put on over the winter (that I need to lose to pass my certification) without feeling down or restricted.  It’s awesome.  I give myself an A-.

2. Fitness:  B

I’ve been working out regularly but I’ve been neglecting my flexibility.  Since I study taekwondo flexibility is very important to my performance.  My strength has slowly but steadily improved.  I can now comfortable press the 12kg (26 lb) kettlebell for multiple repetitions.  A few months ago I had to push press it for just one rep.  Admittedly, some of this is from improved technique and not pure strength. Pull ups are not happening.  A year and a half ago I surprised myself by doing multiple straight pull ups.  Now with my weight gain and neglect I’ve seem to lost them.  It’s frustrating but I’m sticking with it. Since finding out I have the metabolism of a slug I’ve just been making an effort to move more in general.  Walking while my kids are in taekwondo, walking to the store,  mopping my floors once a week more often.  Overall, I feel like I’m doing well but there is surely room for improvement and with the RKC coming up I can’t afford to get cocky.  I MUST continue to train intentionally.  I give myself a B.

3. Rest: D-

NEEDS MAJOR IMPROVEMENT.  I’m going to be honest.  Last night was the first night I have gotten a full 8 hours in months.  I’m definitely noticing my lack of sleep.  My workouts feel weak, my emotions are more up and down, my skin and eyes look “dull”.  Here is my “excuse” for lack of sleep. My  blog is over 2  years old but for most of those two years I had NO CLUE that there was a community of health bloggers.  I spent time on message boards and read a few blogs of people I had met on the message boards but other than that I blogged under a rock.  A few months ago I started “meeting” other bloggers and spending waaaaay more time online.  While I love developing friendships and reading about other people’s lives my well being has started to suffer.  The only time I can find time to read is at night.  I sit down to read and comment an for an hour but that hour turns into 2 or 3 or more.  Before I know it it’s nearly midnight.  I wake up between 5:30-6:30 no matter what time I go to bed so I really really REALLY need to get to bed earlier.  My mental well being depends on it.  Not only that but I have many other interests other than blogging and health.  My lack of sleep is lowering other personal grades as well. Overall, this is definitely the  flattest tire of the hero-mobile.  I give myself a D- and I must find the self-disciple to raise this grade.

4. Gratitude: B-

This one is hard to grade myself so I asked my husband and he gave me a B-.  Hmmmmm????  I asked him why a “B” f-ing “MINUS”????  He said, “body image”.  My response to that, “You try living as a woman in a world that worships the airbrushed images on magazines.  I happen to think I have very good body image, thank you.”  Seriously tho’, I have my up and down days regarding my body image.  Most of the time, I feel pretty dang good about my body but I do have my days (more than I like) where I struggle with self-esteem and forget all the blessings in my life. Along with my body image not being where I want it and considering my response towards requested criticism, I think a B- is fair.

Notes

My report card may look a little “dismal” to some or like I’m being too hard on myself.  While I give myself LOTS of grace, I also feel like honesty is the best policy when it comes to personal growth.  I think it’s important to see my strengths but also recognize my weaknesses.   I don’t think giving myself straight As would do me much good.  I’m not beating myself up over my “lower grades”.  I’m looking to see what in my life needs improvement.  Like life, my choices are a series of hills and valleys.  I’ll enjoy the peaks when I can and trudge through the valleys when I must.

Hugs and High Fives,
Jenn

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That’s a lot of alliteration.

I had almost forgotten my little birthday present to myself that I have yet to “enjoy”.

My  upcoming RKC certification.  I got an email from Dragon Door yesterday reminding me of the requirements.  Oh yes….those.

Can I confess something?

I’m nervous.  I was nervous for the one day HKC certification.

I don’t want ripped hands.  I don’t want to wake up day two and not be able to move.  But most of all I don’t want to fail.  (I’ve foolishly been reading blogs of people who didn’t pass.)

Fear of failure is not a good reason to not try.   Fear of failure is not a good reason to not give it your all.  Fear of failure, however, is a good reason to pray.

If the certification was tomorrow I would kill myself trying to pass fail the snatch test.  I’m not quite ready but I’m holding onto the hope I will be.

I have been training hard on my own and with Doug.  I’m feeling my endurance and strength grow. I’ve been teaching others and seeing them get stronger.  Why am I not ready?  Because I still don’t meet the weight requirements to be able to test with the 12k (26lbs) kettlebell and I can’t snatch the 16K (35lbs) 100 times.  However, I did snatch it one time.  ONE. TIME.  I was so happy you would have thought Thom Yorke  had offered Brent and I a private concert.  I’m still missing the requirements by 99 reps but I figure if I can do it once I can do it 100…right?  Maybe not  by August 27, which is why I’m still slowly carrying out Operation Six Pack even if I have been slacking on my food journal.  (Seriously, I don’t know how you food bloggers do it.)

It’s been interesting to be losing weight for reasons beyond vanity. I feel like a wrestler trying to make a weight class but thankfully I don’t have to touch anyone else’s sweat or wear a singlet. Instead of looking at a pair of jeans that are too tight, I look at a kettlebell that is too heavy.  The same goal but an entirely different mindset.  I like it.

I like being intentional.
I like having a goal.
I like looking for strength outside of myself.

Have an awesome weekend.

Hugs and High Fives,
Jenn

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During one of my morning workouts, I caught a glimpse of my shadow.

In an instant, I went from feeling strong to feeling like a pear or a bowling pin.  No matter how many swings, sprints, or squats I do, I’m still a bit of a pear shape.  I started to get down on myself.   I felt like a mismatched Russian nesting doll.

Then I looked up and saw…

The beauty of God’s creation.  I remembered life is not all about me.

Or my thighs.

Then…

(If at first you don’t succeed, try, try again.)

(and again)

I jumped for joy.

You want to change your pear shape?

Change your perspective.

If you haven’t entered my first giveaway please do!!!!

If you are looking for other giveaways especially Yoga stuff here are a few.
Aurora Yoga Mat at Freckled Foodie
Lunch Box and Cooler Set at Loves Veggies and Yoga (Ends tomorrow)
Yoga Bag at Making Food and Other Stuff

Hugs and High Fives,
Jenn

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Don’t worry I’m aware it’s February 1, 2010.  Yep, we are already into our second month of 2010.  How are you doing with those New Year’s resolutions?  I got off to a slow start.  It helped that I finally put some thought into the changes I want to see this year.  I finally got around to putting together a little three-step guide to writing and keeping resolutions.  If it’s now July 2010 and you just came across this post it’s never too late to make positive lifestyle changes.  Hmmm???  How about calling them New Life Resolutions.

Jenn’s Three Step Guide to Making and Keeping New Life Resolutions

1.  Start with the positive. Think in terms of accomplishing goals rather eliminating behaviors.   Think of doing instead of stopping.  Active instead of passive.  For instance, instead of saying, “stop smoking” you could say “conquer my smoking addiction”. Simply rephrasing your resolution can give you a greater sense of power or control.  As you are coming up with a list of positive things you’d like to accomplish this year it helps if they are specific and realistic.  Don’t be afraid to challenge yourself.  In fact, set the bar high because I think most people expect too little of themselves.  However, if you are one of those who are continually setting the bar too high and repeatedly feeling disappointed with yourself then you may want to question if your goal is truly realistic.  Unless you are already a world class sprinter, you probably won’t set a new world record for the 100m dash but you can set a new personal record.

2.  I think the most important part of having a successful New Years resolution is coming up with the WHY.  For most of us, it’s easy to come up with the “what”.   It isn’t enough to say I want to eat healthy. We need the WHY.  We need to know why we want the things we want. It is the WHY that drives us.  It is the WHY that keeps us moving after the initial motivation has run out.  It is the WHY that puts a purpose behind the want.  It is the WHY that helps us grasp that slippery little thing (in my case a slug) called self discipline. Losing weight is one of the most popular resolutions but WHY is that important?  Don’t be afraid to dig deeper than the obvious because looking good in a bikini will (most likely) only take you so far.  Sure having a beach body is motivating but how about reducing your chance of heart disease, diabetes, and certain cancers.  Or what about teaching your kids healthy habits that will affect them the rest of their lives or having more energy or a more positive outlook or….  So when you are writing down what you want to do make sure you write down WHY so when that motivation has dwindled to little more than a vapor you can get recharged and steam on ahead.

3. Prepare for February.  (Better late than never right?) By this I mean, look ahead and be prepared or decide HOW you are going to carry on when the initial excitement runs out.  What has kept you from reaching your goals in the past?  Lack of time?  Lack of will power?  Lack of resources?  Consider possible pitfalls now and come up with a practical game plan of HOW you are going to get around potential obstacles. List the possible problems for each resolution and write down at least two possible solutions for each problem so when they come up you are prepared to forge ahead.  Don’t forget to include forgiveness as part of your strategy.  Too many people fall off the wagon and decide they will wait until next year to catch another one.  Not Girl-Heroes.  Girl Heroes realize slip-ups and regressions are a part of life and jump right back on that wagon regardless of how hard they fall. 

Here are my resolutions. (Not in order of importance.)

1. Eat only whole foods until July 2010.

Why – Not only do I crave chips, I crave challenges.  I want to see how I feel when I eat exclusively whole foods.  Don’t get me wrong, I already eat mostly whole foods but to be perfectly honest I still struggle with binging on things like chips, crackers, pretzels, ect.  Conquering my sugar addiction was freeing now I want to conquer my struggle with processed food. I know myself and moderation doesn’t come easy so I’m starting with 6 months of completely cutting out the foods that are keeping me from feeling my best.

Possible Pittfalls – PMS cravings, days when I’m depressed, social gatherings.

Solutions (How)  – Prepare whole food snacks I enjoy ahead of time before PMS hits.  Tell people what I am doing.  Eat before the gathering.  Leave pretzels and the like on the grocery store shelves. Bring husband on board for accountability.  Remind myself that it’s not forever and I can go 6 months. Then I can decide if I want to eat those foods again.  Basically it’s the same strategies I used to overcome my sugar addiction.  Reach for the phone instead of crackers on down days to tell a friend how I’m feeling.

2.  To train for the RKC certification.  (New one)

Why – Because I love kettlebells and see enormous benefits to training with them.  I want to spread the awesomeness of kettlebells.  I want to have proper technique and be able to pass that knowledge along to others.

Pitfalls – I get distracted easily.  My own lack of strength and endurance.  Lack of time

Solutions (How) – PLAN my weekly workouts ahead of time.  Read articles about kettlebells to keep up my excitement.  Stay in Doug’s class. Share my goal with friends.   Train smart and consistently. (Just started Enter the Kettlebell.)  Enlist a workout buddy.  Thankfully DH is on board!!  Get enough sleep so my body has a chance to recover and grow stronger.  Resolution #1 should help with strength gains.

3.  Daily Reflection and Prayer.

Why – Because I want to know my Creator on a deeper level.

Pittfall – Lack of time and discipline.  Getting overwhelmed with life and forgetting my true purpose.

Solutions – Get up earlier.  Set boundaries. Read inspirational books.  Listen to inspirational music.  Sit quietly.  Spend time outside enjoying nature.  (This is a huge for me.  Being outdoors always brings me back to God’s presence.)

4. To learn to use a curling iron correctly.

Why – Because after 30 some years I am tired of looking like Medusa when I try to curl my hair.

Possible Pitfall – Burnt fingers.

Solutions – Tips anyone? Slow down?  Gloves?

The picture below is from this odd little milk promo that I don’t know how to embed)

So now you’ve listened to me pontificate, I should probably be honest with how I’m doing.  I’d give myself an 8 or 9 on resolutions #1 and #2.  So far so good.  I know having Brent on board is helping tremendously.  Sadly, #3 is still a hit or miss and I consider it my most important goal. I’m at about 50% which is better than last year but it’s still not where I want to be.  Curling my hair? Medusa doesn’t look that bad does she?

xoxo
j

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Yay. An “opportunity” to grow in character already this year. This evening, I got a message that the kitchen in our rental had flooded and we are still 2000 miles away on vacation.  Thanks 2010 for the great start.

I haven’t been on the computer much because I’ve been spending as much time as possible with my family. However, I love the excitement of New Years Day and I was looking forward to sitting down with my inner cheerleader to write about the wonderful possibilities for all of us in 2010. Instead, I’m sitting here worrying about the tenants, wondering how we are going to pay for the damage, cussing under my breath, and praying that today isn’t indicative of the year to come.

The kitchen flooded because some tree roots have grown into the drain pipe so when the dishwasher ran last night it couldn’t drain anywhere…but the kitchen.  Every year I start out with strong intentions ready to wash away all the stuff holding me back from my full potential.  You know “this is year I’m really gonna….” but without fail my old habits, like the roots, will slowly begin creep back into my life.  I think this is why some people refuse to make resolutions. They know that they won’t be able to stick with them so why bother. On one hand, I get it. But, on the other, why let your past determine your future? Setbacks are a part of life.  I’m human.  I have issues.  I have old habits that die hard. I take three steps forward and two steps back.  Sometimes, I forget the steps all together and just sit down to throw a fit. But you know what?  A good life takes some extra effort and despite not always believing it, I am worth it.  And so are you. This year is like any other year. I’m working on some new resolutions and setting some new goals.   Like other New Years, I’m super motivated right now but it won’t be long until that motivation starts waning. The bad habits will start creeping in like the roots in the drain pipe but you know what? I got a shovel ready and I am a little stronger than last year and I bet you are too.

Bring it 2010. I’m ready.  We’re ready.

By the way, this year is full of possibilities. Let 2010 be YOUR YEAR!!!!!

xoxo
j

We returned home from the Sequoia National Forest Monday evening.   Our trip was lovely.   I’m missing the simplicity of our days spent under the majestic  trees.  A full grown Sequoia is quite a sight to behold.  And since I’m prone to seeing the world through analogy, their massive thousands-of-years old trunks spoke to me (not literally…I’m not that weird) but reminded just how short my life really is in the context of time.  They  inspired me to embrace rather than fear the future and reminded of the tragedy of complacency.

Off of the Sequoia branches fall small cones each carrying seeds no more than a few millimeters in length.  As I held a little cone in my hand my mind marveled at the fact that these magnificent trees rising hundreds of feet out of the earth started from such humble beginnings.  I thought of how many people are like the humble Sequoia cone.  As the cone hold seeds we each hold unique gifts and strengths.  For some, our  lives may feel small and insignificant but I’m certain there is an enormous amount of potential in us waiting to take root.  (I am unapologetic if, for some, I sound a little too “Hallmark-ish” because I’m convinced this is true.)  Sequoia trees don’t sprout up overnight.  It takes thousands of years for each tree to grow into it’s full glory.  While, we many not have thousands of years, we do have  lifetime to continue to grow and reach for the sky.  Often many of our gifts never make it out of the cone.  It’s unfortunate.  In our instant gratification microwaved culture, it’s easy to lose patience and consequently hope leaving a small cone on the forest floor to look up at the trees above.  But if we hold onto the hope that our lives do mean something we can release the seed from it’s cone and allow our lives to take root and grow into something purposeful.  Then we can offer shade and strength for those who are struggling to take root around us and in doing so we are helping to make the world a just little bit better.

Holding a cone at the base of a Sequoia.

I have really small hands too!

Have a wonderful day!

xoxo
j

Like many girls my age Dirty Dancing is a nostalgic peg of my youth on which some fond memories of adolescence hang. I was too naive to even pick up on the questionable choices of some of it’s characters.  Instead, I resonated with Baby’s careless sense of adventure and her feelings of being a misunderstood outsider.  I imagined I was her as I “cha-cha-ed” alone in my bedroom. Inside of me a dance sensation was waiting to be born.  I would find myself shuffling my feet across a log in the woods near my house or imagining I was being lifted high above  the water of a remote mountain lake in the Catskills as I danced floated “like a swan” in the pool.

Like so many other girls, I got goosebumps when Johnny grabs Baby’s hand saying, “Nobody put’s Baby in corner”.  Oh the righteous feeling of standing up against such injustice.  But the best feeling of all was when Baby  overcomes her fear and bravely leaps up high into the air for The Lift.  Ah…The Lift.  For the first time she gives it her all and Johnny Castle holds her up triumphantly like a picture of a soaring bird without the safety of the water below.  He believed in her and she finally believed in herself.  Victory.  As cheesy as it seems that image of Johnny Castle holding Baby high above his head still leaves me feeling triuphant and strong.

Sometimes life feels like learning The Lift. We try and try yet we find ourselves stumbling, falling, or hesitating in fear. We often forget that with each fall we are learning and are that much closer to success.  We often  forget that just like Johnny believed in Baby there are those around us who believe in us even when we don’t believe in ourselves.  May we overcome our fears and find ourselves soaring in victory.

Thank you to the ones and The One who believe in me and thank you Patrick Swayze for making Dirty Dancing so awesome.

xoxo
j

I try not to compare myself to others because…well…I just don’t think it’s a good habit.  At best I tell myself I’m not doing that bad, at worst, I get depressed or cocky. Neither is lovely.  Not at all.  Most of the time if I compare myself to others I start to feel like I’m looking into a funhouse mirror that makes my thighs look 10 times bigger than the rest of my body.  Then I end up in bed crying wishing I had a hundred thousand dollars so I could look like Demi Moore in Charlie’s Angels.  So whenever I feel myself starting to compare myself to others, I do my best to put redirect my thoughts by making lists of all the things I’m grateful for in my life.  That said, I do find some pictures motivating and sometimes use visualization when I want to quit in the middle my workout or eat enough chicken fingers to put Chick-Fil-A out of business.

I don’t know much if anything about Jackie Warner.  I’ve never seen her show, Workout, but one day while reading a message board I came across this picture.  Her shoulders and abs have motivated me ever since.  Sometimes I think of this photo but with my head photoshopped on her body.  Instantly I feel motivated me to get through my shoulder workout.  Yeah, sort of dorky.

A while back, I mentioned Kelly Ripa as one of my top five favorite fit celebrities.  She still is and I love her hamstrings in this picture.  I’ve often visualized this photo when I’ve felt like laying down the bleachers instead of running them.

I think visualization can be a great tool when you are actually doing something to move toward your goals.  I don’t think it’s a good idea to sit down on the couch with a bag of chips and flip through magazines wishing you looked like someone else.  I also don’t think it’s a good idea to pick photos that are totally out of line with your body type.  For that reason, I don’t use pictures of Heidi Klum or other fashion models.  I’m not built like a super model and will never be no matter how much weight I lose.  I prefer to pick pictures of woman who look like they have put some work into their bodies not women who look like they won the genetic lottery.  Not that I would have minded winning it just didn’t happen.  Jackie Warner and Kelly Ripa both look to be like ordinary women who have put extraordinary effort into building a fit athletic looking bodies.  That to me is motivating.

Vanity is not my only motivation. In fact there are many others things I find a hundred times more motivating. I think of my children and my future grandchildren.  I think of having the energy to explore the world with my husband when I finally grow up.  I think of how horrible it would be to develop some awful disease and wonder “what if” I would have taken care of myself.  I think of how I would like to hike and ride horses well into old age.  I think of how depressed I use to be when I didn’t take care of myself.  I think of how God made me and I want to honor that gift.  But I’d be lying if I said I never thought of Jackie Warners amazing abs & shoulders or Kelly Rippa’s gorgeous legs and felt motivated to push a little harder or choose a salad over a cheesy calzone.

Have a great weekend friends!

xoxo
j

Last week, we discovered a leak in the gas line at our rental property.   To save money, my husband helped dig the trench for the plumbers and after it was fixed I was commissioned to go fill the trench back up with dirt.

As I was shoveling the dirt  I started to think about how losing fat and regaining health is a lot of like shoveling a big pile of dirt.  HARD.  (You can only see part of the dirt the pictures.  There was A LOT.)  In the beginning, I have a lot of energy and excitement to get the job done.  A new decision to change your  lifestyle?  After a while, it starts to feel uncomfortable.  My hands and back are feeling the strain and the dirt pile doesn’t look like it’s getting much smaller.  It starts to feel like I’m shoveling Mount Everest with a spoon.

This is the Y in the road for most people who are trying to lose weight.  It’s uncomfortable and because you don’t see much progress it’s easy to quit.  But IF you keep shoveling the pile will grow smaller and you will feel stronger.  Despite the discomfort, I continued to throw dirt back into the trench and it wasn’t long until I noticed that I had made progress.  And not long after that I was raking the last bit of dirt into the trench and I felt the satisfaction that comes from finishing a hard job.  I was happy I hadn’t quit out of frustration because I would have had to come back to finish it later.  I don’t know how many times I decided to lose weight but quit when it got tough only to come back to finish later.  About a million.  Reaching your goals is not always easy.  It takes some sweat, discipline, and a willingness to endure some discomfort but in the end it is all worth it.  So worth it for reasons far beyond skinny jeans.  Even if you are shoveling a with a spoon.

xoxo
j

I lost two pounds last week without “working out” or “dieting” (a word I very much dislike but that’s another post).  Yep, two pounds.  I even went out for Chinese, Baja Fresh, Subway, and El Pollo Loco throughout the week.  I don’t have an abnormally high metabolism or find some “secret”.  I have to work hard to keep the thighs in check and “secrets” are wishful thinking.  Hard work. That’s why I lost two pounds last week. The tenants moved out of our rental and we had to get it ready for the next tenants. So for a week I cleaned, painted, cleaned and painted.

Typically, I don’t eat out as much as I did but because I was so busy and I have family in town….who passes on a free lunch…I mean…I didn’t have the time to cook. To be entirely honest, I did decide to give up grains this month (except popcorn) so I did order my burrito in a bowl instead of a tortilla, and my chinese without rice, ect.  But the previous week was grain-free too and I maintained my weight with my regular work outs.  The big change last week was an overall increase in activity level.  So what does this mean?  It means I’m no longer going to roll my eyes when some silly article suggests parking far from the store, taking the stairs, or cleaning the house to burn extra calories.  I’ve read “take the stairs” a million times and every time I’ve smugly thought, “yeah right”.  Yep, the eye rolling is going to stop.  As it turns out the increase in activity had more effect on my overall calorie burn than my regular workouts.  In fact, I think I may actually start doing those things regularly because it appears an increase activity level really does make a difference.  Who knew?

Does this mean I’m going to throw out my regular workouts?  Ummm….no.  Normally, I live a “moderately” active lifestyle as a SAHM not a “very” or “extremely” active lifestyle like last week so I need to that extra calorie burn that comes from a good workout.  Plus I have learned I need to resistance training for my mental health (depression), to age well, to fight off disease, to help shape my body and for The Braxtons because vacuuming like a madwoman won’t change the shape of my behind.  Nevertheless, this experience has given me some extra incentive. I still may not like mopping floors, cleaning bathrooms, or dusting but I now see the real benefit of these mundane tasks.  In fact, I may finally paint our hallway, dust the fans, weed the garden, or (sigh) take the stairs.

xoxo
j