Ladies!
Greetings to you on this WONDROUS day!
I must admit that I had a GREAT weekend with my dear son and adopted son (Caleb’s Friend). I am so excited that I had a chance to spend some QT with them this weekend (time is always spent, I am just normally juggling work). This weekend was FANTABULOUS!!!!
My dear fast… this is the last week of my fast, and I must admit, I am a tad bit excited that I will be eating more on the regular. I have been eating CRAZY after 6pm. My weight has plateau (ed), which is good, because at least I haven’t gained anything. I am still eating healthy; I just tend to binge due to hunger in the evenings on a few “snack” foods. Today is a new day and I am ensuring that I am staying on the right path. I am still working out; I have just been more laxed because of hunger (my fasting from 6a-6p).
God is AMAZING I have been on my fast for 22 days and I feel GREAT!
God is continuously helping me along the way, and I am so ELATED that He chose me and cleared up my schedule and mind so I could here him clearly. I am still a work in progress, but life is BEAUTIFUL (he is always blessing me).
How are all of you doing? I have talked to a few of you and you have spoken of having a tad bit of difficulty on your journey. Please now that we are behind you 100%!
CRay’s Tip of the Day!
Get the Kiddies into the Workout! Most of us are moms and we know how hard it is to balance children amongst everything else going on in our busy lives. Please know that it is truly possible to get the kiddos in the groove of working out and aiding you in your work out.
It depends on the age of the child, but there are fun activities that you can do with your children.
*Parks (Open Space)- run around with them (initiate a game of tag)
*Sit Ups- have your little one sit on your feet and do sit ups
*Jumping Jacks- toddlers love this
*Stairs- this will give children (over the age of 4) permission to run up and down the stairs with you
*Wall Sits- place your back flat against the wall and bend your knees (have your little one sit on your lap for the duration of this- 3 sets/ 30 seconds)
*Lunges- kids love this
*Jumping on the Bed- initiate a pillow fight with your little one and be a kid again… they will love this “special” time the get to jump on the bed!
These are simple activities that you can do with your little one, so leave the excuses at the door and GET TO MOVING!
In Peace and Struggle.
CRay
Monday, February 23, 2009
Behold the Badder!
Breaking Bad Bladder Habits
Did you know that you might be teaching your bladder some bad habits? Habits that can gradually result in incontinence or frequent bathroom breaks? For example, if you routinely urinate before your bladder is full, it learns to signal the need to go when less volume is present. That can set up a vicious cycle. You respond to the new urges and teach your bladder to cry "run" when less and less urine is present.
Bladder training is a program of urinating on schedule. It is a mainstay of treatment for urinary frequency and urge incontinence in both women and men, alone or in conjunction with medications or other techniques. It’s something you can try on your own or with the guidance and support of a health professional.
Luckily, old bladders can learn new tricks. With bladder retraining, you gradually increase the amount of urine you can comfortably hold. Because bladder training is low cost and low risk, your healthcare clinician may encourage you to try it first, even before specific diagnostic tests are performed.
Bladder Training
Here’s a step-by-step bladder-training technique:
Keep track. For a day or two, keep track of the times you urinate or leak urine during the day.
Calculate. On average, how many hours do you wait between urinations during the day?
Choose an interval. Based on your typical interval between urinations, select a starting interval for training that is 15 minutes longer. If your typical interval is 1 hour, make your starting interval 1 hour and 15 minutes.
Hold back. When you start training, empty your bladder first thing in the morning and not again until the interval you’ve set. If the time arrives before you feel the urge, go anyway. If the urge hits first, remind yourself that your bladder isn’t really full, and use whatever techniques you can to delay going. Try the pelvic floor exercises sometimes called Kegels (see Pelvic Floor Exercises), or simply try to wait another 5 minutes before walking slowly to the bathroom.
Increase your interval. Once you are comfortable with your set interval, increase it by 15 minutes. Over several weeks or months, you may find you are able to wait 3 hours and that you experience far fewer feelings of urgency or episodes of urge incontinence.
Fluid Management
Do you have a drinking problem? Not just alcohol, but water, soda, coffee, tea, or juice? For some people, eliminating excess fluid intake is all it takes to bring incontinence under control. Or you can use the following fluid-management technique along with your bladder-training program or other treatments.
Review your bladder diary (see Keeping a Bladder Diary) to see how much fluid you’re drinking each day. Once your physician reviews this information, he or she may suggest changes in the amount of fluid you consume. If your urine output is much higher than 40 ounces, you may be drinking too much fluid. This isn’t necessarily unhealthy, but it forces your bladder to handle more urine and may invite or aggravate incontinence. Cutting back may be helpful.
On the other hand, if your output is much lower than 30–40 ounces, it can increase your risk for urinary tract infection and, in some people, create a frequent urge to urinate because the concentrated urine irritates the bladder lining. Unless you engage in strenuous exercise or have a medical condition (such as a propensity toward forming kidney stones) that requires more fluid consumption, you can try these guidelines to improve your symptoms:
Aim for no more than 6–8 cups of fluid (from all sources) each day (see How Much Should You Drink?).
Don’t drink more than 8 ounces at a time.
Don’t guzzle. The faster your bladder fills, the more likely you are to feel urgency.
Minimize caffeinated and carbonated drinks.
Decrease or eliminate alcohol consumption.
If you are thirsty because it is hot or you have exercised, don’t hesitate to drink water.
This was an AWESOME artical I read on www.WomensHealth.com and I thought I would share it. This is truly a serious subject. I had the worst bladder infect three weeks ago and as women we take things like this too lightly.
In Peace and Struggle.
CRay
Did you know that you might be teaching your bladder some bad habits? Habits that can gradually result in incontinence or frequent bathroom breaks? For example, if you routinely urinate before your bladder is full, it learns to signal the need to go when less volume is present. That can set up a vicious cycle. You respond to the new urges and teach your bladder to cry "run" when less and less urine is present.
Bladder training is a program of urinating on schedule. It is a mainstay of treatment for urinary frequency and urge incontinence in both women and men, alone or in conjunction with medications or other techniques. It’s something you can try on your own or with the guidance and support of a health professional.
Luckily, old bladders can learn new tricks. With bladder retraining, you gradually increase the amount of urine you can comfortably hold. Because bladder training is low cost and low risk, your healthcare clinician may encourage you to try it first, even before specific diagnostic tests are performed.
Bladder Training
Here’s a step-by-step bladder-training technique:
Keep track. For a day or two, keep track of the times you urinate or leak urine during the day.
Calculate. On average, how many hours do you wait between urinations during the day?
Choose an interval. Based on your typical interval between urinations, select a starting interval for training that is 15 minutes longer. If your typical interval is 1 hour, make your starting interval 1 hour and 15 minutes.
Hold back. When you start training, empty your bladder first thing in the morning and not again until the interval you’ve set. If the time arrives before you feel the urge, go anyway. If the urge hits first, remind yourself that your bladder isn’t really full, and use whatever techniques you can to delay going. Try the pelvic floor exercises sometimes called Kegels (see Pelvic Floor Exercises), or simply try to wait another 5 minutes before walking slowly to the bathroom.
Increase your interval. Once you are comfortable with your set interval, increase it by 15 minutes. Over several weeks or months, you may find you are able to wait 3 hours and that you experience far fewer feelings of urgency or episodes of urge incontinence.
Fluid Management
Do you have a drinking problem? Not just alcohol, but water, soda, coffee, tea, or juice? For some people, eliminating excess fluid intake is all it takes to bring incontinence under control. Or you can use the following fluid-management technique along with your bladder-training program or other treatments.
Review your bladder diary (see Keeping a Bladder Diary) to see how much fluid you’re drinking each day. Once your physician reviews this information, he or she may suggest changes in the amount of fluid you consume. If your urine output is much higher than 40 ounces, you may be drinking too much fluid. This isn’t necessarily unhealthy, but it forces your bladder to handle more urine and may invite or aggravate incontinence. Cutting back may be helpful.
On the other hand, if your output is much lower than 30–40 ounces, it can increase your risk for urinary tract infection and, in some people, create a frequent urge to urinate because the concentrated urine irritates the bladder lining. Unless you engage in strenuous exercise or have a medical condition (such as a propensity toward forming kidney stones) that requires more fluid consumption, you can try these guidelines to improve your symptoms:
Aim for no more than 6–8 cups of fluid (from all sources) each day (see How Much Should You Drink?).
Don’t drink more than 8 ounces at a time.
Don’t guzzle. The faster your bladder fills, the more likely you are to feel urgency.
Minimize caffeinated and carbonated drinks.
Decrease or eliminate alcohol consumption.
If you are thirsty because it is hot or you have exercised, don’t hesitate to drink water.
This was an AWESOME artical I read on www.WomensHealth.com and I thought I would share it. This is truly a serious subject. I had the worst bladder infect three weeks ago and as women we take things like this too lightly.
In Peace and Struggle.
CRay
Thursday, February 19, 2009
Listen to your Body!
LADIES!
I do hope this day meets you in the midst of bliss and prosperity!
I am so ELATED that Summer has began posting… if any of you are interested in doing the same, please contact me and I will get it set up for you!
I went to church yesterday and it was AMAZING… God is so good. All we have to do is be obedient… that is all He asks of us. It is then and only then that we get the true desires of our hearts. This weight loss journey is so much more than just a physical thing… it is equally mental, emotional and spiritual. We should be consistently on the path of exploration which eventually leads to growth!
As for my fast… it is going pretty swell! I must admit, at 6pm IT GOES DOWN! I made the best chicken spaghetti yesterday with (small portion) garlic bread. Such a small sweet treat! I wasn’t mad at my self because the meal was about 700 calories and I had only took in 360 (two shakes) earlier in the day, that put me at 1060 on a goal intake of 1600, plus I worked out yesterday! I am so excited that I am finally figuring this out… my mind is clear and alert and I am ready for the possibilities!
COMMENT…COMMENT… we would love to hear from you!
CRay’s Tip of the Day…
Listen to your Body! Just because you see ice cream, that doesn’t mean you need to eat it, just because the pizza smells delicious, that doesn’t mean you need to cram it in your mouth. It is time that we become conscious of what our bodies need and what our mind want. It is clearly a difference. Make the right choice!
If you get a sweet tooth, don’t go near that cake! Try munching on some fresh strawberries, pineapple or grapes! Rice cakes do the trick for me! Craving beef? Substitute mushrooms… I know it sounds weird, but they do the trick… ask any vegan!
Begin to program your mind to make healthy choices. At the end of the day, you will notice that craving you have can be cured in a smart and healthy way!
Let’s Get It Ladies!
In Peace and Struggle.
CRay
I do hope this day meets you in the midst of bliss and prosperity!
I am so ELATED that Summer has began posting… if any of you are interested in doing the same, please contact me and I will get it set up for you!
I went to church yesterday and it was AMAZING… God is so good. All we have to do is be obedient… that is all He asks of us. It is then and only then that we get the true desires of our hearts. This weight loss journey is so much more than just a physical thing… it is equally mental, emotional and spiritual. We should be consistently on the path of exploration which eventually leads to growth!
As for my fast… it is going pretty swell! I must admit, at 6pm IT GOES DOWN! I made the best chicken spaghetti yesterday with (small portion) garlic bread. Such a small sweet treat! I wasn’t mad at my self because the meal was about 700 calories and I had only took in 360 (two shakes) earlier in the day, that put me at 1060 on a goal intake of 1600, plus I worked out yesterday! I am so excited that I am finally figuring this out… my mind is clear and alert and I am ready for the possibilities!
COMMENT…COMMENT… we would love to hear from you!
CRay’s Tip of the Day…
Listen to your Body! Just because you see ice cream, that doesn’t mean you need to eat it, just because the pizza smells delicious, that doesn’t mean you need to cram it in your mouth. It is time that we become conscious of what our bodies need and what our mind want. It is clearly a difference. Make the right choice!
If you get a sweet tooth, don’t go near that cake! Try munching on some fresh strawberries, pineapple or grapes! Rice cakes do the trick for me! Craving beef? Substitute mushrooms… I know it sounds weird, but they do the trick… ask any vegan!
Begin to program your mind to make healthy choices. At the end of the day, you will notice that craving you have can be cured in a smart and healthy way!
Let’s Get It Ladies!
In Peace and Struggle.
CRay
A Response... to Summer
WELCOME MY DEAR!
I am so glad that you FINALLY decided to contribute and I think the addition of beauty tips would be AWESOME!
I will say this... weight loss is all about burning more calories than you intake. The meal plan I posted has worked wonders for me (and others) in doing that. Though you may not want to go about it the same way as the meal plan, please burn more than you stuff into your mouth. Your body will thank you.
Don't be discouraged. This is a journey of growth for us all. If you fall down... pick yourself up. Get focused... just because you are boycotting fast foods/sodas/and other yummy things, you are still getting all those calories from somewhere.
My advice, monitor your caloric intake and do at least an hour of cardio three to five times a week. Keep your calories under 1800 a day (in the meanwhile, figure out your body mass index (bmi- Google it)) give it a week, and I guarantee you will lose about three pounds.
I added this in an earlier post, but I will state it again… a pound of fat is equivalent to 3,500 calories; you can either burn it or gain it! Cutting your caloric intake in half and burning the rest is a true recipe for success! An important part of it is also knowing your AT (anaerobic threshold), that number is the amount of beats per minute your heart is at when you are burning the highest amount of fat (not simply working on endurance). The only way to know this true number is to get and assessment with a trainer and purchase a heart rate monitor. This is a small investment for infinite results!
I am super excited that you have joined the blog!
God’s Love,
CRay
I am so glad that you FINALLY decided to contribute and I think the addition of beauty tips would be AWESOME!
I will say this... weight loss is all about burning more calories than you intake. The meal plan I posted has worked wonders for me (and others) in doing that. Though you may not want to go about it the same way as the meal plan, please burn more than you stuff into your mouth. Your body will thank you.
Don't be discouraged. This is a journey of growth for us all. If you fall down... pick yourself up. Get focused... just because you are boycotting fast foods/sodas/and other yummy things, you are still getting all those calories from somewhere.
My advice, monitor your caloric intake and do at least an hour of cardio three to five times a week. Keep your calories under 1800 a day (in the meanwhile, figure out your body mass index (bmi- Google it)) give it a week, and I guarantee you will lose about three pounds.
I added this in an earlier post, but I will state it again… a pound of fat is equivalent to 3,500 calories; you can either burn it or gain it! Cutting your caloric intake in half and burning the rest is a true recipe for success! An important part of it is also knowing your AT (anaerobic threshold), that number is the amount of beats per minute your heart is at when you are burning the highest amount of fat (not simply working on endurance). The only way to know this true number is to get and assessment with a trainer and purchase a heart rate monitor. This is a small investment for infinite results!
I am super excited that you have joined the blog!
God’s Love,
CRay
Wednesday, February 18, 2009
Its Not Vanity, Its Womanity
Hello all...
This being my inaugural post, I thought it fitting that I present to you a new word, fresh off the pages of SUMMER G's VOCABUPEDIA....
Womanity: wo-man-uh-tee, (n): the quality of being a self-accepting, self-motivated, yet selfless woman
That is to say that as we go into 2009 embracing our WOMANITY, let us be mindful not only of our own strengths and successes, but of how infinite our potential is so that we don't become complacent, and also, to remember to think of others as ourselves... always encouraging, believing in, listening to and praying for one another.
C Ray has been a great example of this through her initiation of this blog. Even when I step away and go days/weeks without reading, I know that when I do return, there will be something inspirational for my spirit, whether it be her own testimonials, affirmations to her readers, or her simple "Step Away From the Buffet Line!" warnings. lol. Thank you, C, for letting the Lord use you to be a great blessing to my waistline. My blood pressure salutes you.
*****Summer G bows humbly to C Ray, steps away from the podium and then steps up onto her soapbox with the March 2009 issue of ELLE in her hands*******
Enough of the mush, WHO'S SEEN NEXT MONTH'S ELLE???
I'm asking because in my (renewed) quest for improved womanity (wellness for mind, body and soul), I also realize the importance preserving my sexy. I love to read mags and try the latest trends in skin products, makeup application and clothes. As a youngbuck, I was always the tom-boy of the crew, more concerned with comfort than glam. Not a lot has changed,
except that I've actually discovered the joys of feminity and how many wonderful choices we have for reinventing ourselves and our images on whim! AND I've uncovered how to embrace it all while staying true to my own style quotient and individuality.
Plus, there are so many great new products on the market that its near impossible to know WHAT the newest technology is in mascara (tubing?) or the best type foundations for oily skin (mineral). So that being said....
**DRUMROLL**
Since C Ray is so notable for her "tips o' the day", I'm going to be posting my own "At the Bew-tee Counter" tips, where I'll feature beauty tips, products and spotlight trends. We all know that beauty begins from inside, but it sho' dont hurt to show it off on the outside! Can I get an AMEN?!
Look out for the posts and feel free to turn me own to interesting topics or products! Today, I'm actually on a quest for a REALLY great moisturizer or facial creme. I saw a few lines on TV yesterday on the M & J Show and I need to do some research.
As for my own weightloss progress.
Since February 6th, I have worked out 10 times, which includes M-W-F 5:45am Cycle Class and 20 minutes of resistance and/or a 5:30pm Step Class with Abs. My overall goal is toning and slimming down to a size svelte 8 (I'm a thick 10), so I've been really focused on cardio and low weight training. Lots of lower body (tryin to tone up my ass). My meal plan isnt trash (still boycotting fast food) but I endulge now and then... and I eat those "Oatmeal-to-Go" cereal bars with OJ before Cycle Class (which I just learned is a bad idea). Never the less, I've been going HARD in the gym with interval training, yet I weighed myself a couple days ago and it said 190.4. WTF? My normal weight is 184, so HOW did I gain 6 pounds? No soda or excessive sugars! No fried food! HUH?
I almost felt a lil discouraged except I am noticing my tummy is flatter... soft, but flat. My thighs feel rock hard and my ass is lifting...PTL... (Praise The Lord)... so I suppose its just muscle that I'm adding. Ho hmmmm.... At any rate, I decided to divulge the update so I can be accountable to the group about whats going on, and hopefully find encouragement in the confession to perservere on...
Hope yall's workouts and meal plans are going well!!!
Won't Surrender To The Chicken Tender,
SG
This being my inaugural post, I thought it fitting that I present to you a new word, fresh off the pages of SUMMER G's VOCABUPEDIA....
Womanity: wo-man-uh-tee, (n): the quality of being a self-accepting, self-motivated, yet selfless woman
That is to say that as we go into 2009 embracing our WOMANITY, let us be mindful not only of our own strengths and successes, but of how infinite our potential is so that we don't become complacent, and also, to remember to think of others as ourselves... always encouraging, believing in, listening to and praying for one another.
C Ray has been a great example of this through her initiation of this blog. Even when I step away and go days/weeks without reading, I know that when I do return, there will be something inspirational for my spirit, whether it be her own testimonials, affirmations to her readers, or her simple "Step Away From the Buffet Line!" warnings. lol. Thank you, C, for letting the Lord use you to be a great blessing to my waistline. My blood pressure salutes you.
*****Summer G bows humbly to C Ray, steps away from the podium and then steps up onto her soapbox with the March 2009 issue of ELLE in her hands*******
Enough of the mush, WHO'S SEEN NEXT MONTH'S ELLE???
I'm asking because in my (renewed) quest for improved womanity (wellness for mind, body and soul), I also realize the importance preserving my sexy. I love to read mags and try the latest trends in skin products, makeup application and clothes. As a youngbuck, I was always the tom-boy of the crew, more concerned with comfort than glam. Not a lot has changed,
except that I've actually discovered the joys of feminity and how many wonderful choices we have for reinventing ourselves and our images on whim! AND I've uncovered how to embrace it all while staying true to my own style quotient and individuality.Plus, there are so many great new products on the market that its near impossible to know WHAT the newest technology is in mascara (tubing?) or the best type foundations for oily skin (mineral). So that being said....
**DRUMROLL**
Since C Ray is so notable for her "tips o' the day", I'm going to be posting my own "At the Bew-tee Counter" tips, where I'll feature beauty tips, products and spotlight trends. We all know that beauty begins from inside, but it sho' dont hurt to show it off on the outside! Can I get an AMEN?!
Look out for the posts and feel free to turn me own to interesting topics or products! Today, I'm actually on a quest for a REALLY great moisturizer or facial creme. I saw a few lines on TV yesterday on the M & J Show and I need to do some research.
As for my own weightloss progress.
Since February 6th, I have worked out 10 times, which includes M-W-F 5:45am Cycle Class and 20 minutes of resistance and/or a 5:30pm Step Class with Abs. My overall goal is toning and slimming down to a size svelte 8 (I'm a thick 10), so I've been really focused on cardio and low weight training. Lots of lower body (tryin to tone up my ass). My meal plan isnt trash (still boycotting fast food) but I endulge now and then... and I eat those "Oatmeal-to-Go" cereal bars with OJ before Cycle Class (which I just learned is a bad idea). Never the less, I've been going HARD in the gym with interval training, yet I weighed myself a couple days ago and it said 190.4. WTF? My normal weight is 184, so HOW did I gain 6 pounds? No soda or excessive sugars! No fried food! HUH?
I almost felt a lil discouraged except I am noticing my tummy is flatter... soft, but flat. My thighs feel rock hard and my ass is lifting...PTL... (Praise The Lord)... so I suppose its just muscle that I'm adding. Ho hmmmm.... At any rate, I decided to divulge the update so I can be accountable to the group about whats going on, and hopefully find encouragement in the confession to perservere on...
Hope yall's workouts and meal plans are going well!!!
Won't Surrender To The Chicken Tender,
SG
Tuesday, February 17, 2009
Spot Reduction... Such a Myth!
I had to share this article with each of you. Please understand there is no way to spot reduce. Weight loss is a "total body" experience!
~CRay
By Michael Scholtz, M.A., Best Life fitness expert
So many people start hitting the gym with one fitness goal in mind: To slim down a particular body part. By working a specific area extra hard, they hope to zap the jiggle on the belly, butt, or arms. But unfortunately, the idea of eliminating body fat from a certain area, often called spot reduction, is impossible. It's perhaps one of the most persistent myths in the field of health and fitness, but the truth is that there is no way to "zone in" your weight loss on one area or tighten the skin by exercising a particular body part.
From a physiological standpoint, when you work a particular body part you "tone" that area. Toning is basically improving the ability of a muscle to hold its shape. It can give muscles a nice tight, taut look, but only if you're also losing body fat at the same time. If you don't lose the fat that sits on top of the muscle, you'll never see that muscular definition.
Of course, to lose body fat you have to consume fewer calories than you expend—and exercise is an important factor in this equation. But there's no way to control where the body will lose fat from first—in fact, you lose it from all over the body at different rates. Some body parts lose fat faster, and this is largely determined by gender and genetics. For example, many women gain in the hips and thighs first and typically lose from those areas last.
But there are big-time benefits to building muscle even if you can't see the results right away. The more muscle you have, the more calories you'll burn—even when you're just vegging out. That's because it takes more energy for the body to maintain muscle tissue than it does fat. Plus, strength training reduces your risk for osteoporosis and helps improve your functional fitness, or your ability to do the lifting, twisting and balancing required for everyday activities.
The keys to losing fat and revealing those toned, strong muscles are to eat a healthy, balanced diet and to follow a fitness plan that includes both cardio (to burn calories) and strength training (to tone muscles and keep your metabolism humming). Stick with your diet, aerobic and resistance training, and those problem spots will be a distant memory.
~CRay
By Michael Scholtz, M.A., Best Life fitness expert
So many people start hitting the gym with one fitness goal in mind: To slim down a particular body part. By working a specific area extra hard, they hope to zap the jiggle on the belly, butt, or arms. But unfortunately, the idea of eliminating body fat from a certain area, often called spot reduction, is impossible. It's perhaps one of the most persistent myths in the field of health and fitness, but the truth is that there is no way to "zone in" your weight loss on one area or tighten the skin by exercising a particular body part.
From a physiological standpoint, when you work a particular body part you "tone" that area. Toning is basically improving the ability of a muscle to hold its shape. It can give muscles a nice tight, taut look, but only if you're also losing body fat at the same time. If you don't lose the fat that sits on top of the muscle, you'll never see that muscular definition.
Of course, to lose body fat you have to consume fewer calories than you expend—and exercise is an important factor in this equation. But there's no way to control where the body will lose fat from first—in fact, you lose it from all over the body at different rates. Some body parts lose fat faster, and this is largely determined by gender and genetics. For example, many women gain in the hips and thighs first and typically lose from those areas last.
But there are big-time benefits to building muscle even if you can't see the results right away. The more muscle you have, the more calories you'll burn—even when you're just vegging out. That's because it takes more energy for the body to maintain muscle tissue than it does fat. Plus, strength training reduces your risk for osteoporosis and helps improve your functional fitness, or your ability to do the lifting, twisting and balancing required for everyday activities.
The keys to losing fat and revealing those toned, strong muscles are to eat a healthy, balanced diet and to follow a fitness plan that includes both cardio (to burn calories) and strength training (to tone muscles and keep your metabolism humming). Stick with your diet, aerobic and resistance training, and those problem spots will be a distant memory.
Get Crunchin'!
Ladies!
I hope this day meets you in the midst of peace and tranquility!
I do apologize for not posting yesterday! I was so busy; I had very little time left for anything else. I want each of you to know how good God is. This morning when I woke up, I was thinking to myself, “Is the blog really working? I haven’t gotten any feedback, are women really reading it? Maybe I should just stop, it is not for me to inspire!”. The devil is indeed a lie! I have never in life needed validation, but I have put so much hard work into this site, I just wanted to be sure that is was reaching the masses.
When I logged into to my email this morning, God gave me my answer. The answer was channeled through Kryssy (thanks lady!). You see Kryssy has always been an avid reader of my personal blogs, but I had no idea that she was reading this one. I have sent the link out to tons of women I know and the one person that I didn’t “officially” introduce the site to commented and has gotten motivation to continue her wellness journey. I do believe in my heart that there are others out there that are reading (I have a hit counter), most just don’t comment. I respect that. As long as you get what God gives me to give you that is all that matters.
I had to share that tidbit, ‘cause it was heavy on my heart!
Back to my fast… I must admit, I was doing pretty well, but I broke down on Valentines Day. I had taken Caleb to a party (pizza party to be exact) and around 3:45pm they served the food, I was trying and trying, but I couldn’t take it any more! I ended up eating a salad and millions of tiny slices of cheese pizza. It was like I was in a trance! I even ate a big helping of apple cobbler and birthday cake. I felt so guilty about it! I prayed for forgiveness (I had broken my promise to God) and ask for strength to start over and do it right the next day!
I have been on the right track since. I must admit, I do tend to get weak around 3pm. Mind over matter… mind over matter!
CRay’s Tip of the Day…
GET TO CRUNCHIN'! As women we are so hard on our bodies. One particular area… our STOMACH! If you all are like me and have had a child, you know that it definitely takes a lot of hard work to get those ab muscles back in the swing of things. There are other’s that haven’t had children, but still struggle with their mid section. There is hope for all of us!
The best way to burn fat (total body) would be to do cardio (anything that gets the heart rate up), what this will do is burn the fat that is between your skin and the ab muscles (believe me they are there!). While you are burning that top layer of fat, you can begin to tone the muscle underneath. A good way to do this is with crunches. Please note that crunches alone will not get rid of the fat, it will only tone the muscle, so you must incorporate cardio into your routine as well. So many of us know about crunches and have an idea of how to execute them, we just may not be doing it correctly.
Here is an excellent tip from Denise Austin on how to correctly do crunches…
Are You Feeling the Crunch?
Stomach crunches are a great way to tone that common problem area — the lower-stomach pooch. But if you aren't doing them correctly, you won't get the rock-hard results you want! Here's how to do them the right way: Lie on your back with your knees bent and your feet flat on the floor. If you are a beginner, or have neck problems, you can place a pillow under your head and neck. Press your lower back firmly to the floor; there should be no arch at all during the entire movement.
Rest your head in your hands, keeping your neck and shoulders relaxed. Tighten your abdominals to slowly lift your shoulders off the floor about six inches. Exhale as you crunch up. Remember to squeeze your abs to do the lift. Don't rock in an effort to gain momentum or try to pull your head up with your arms. It helps to keep your elbows back and your chin up, as if you were holding an apple under it.
Slowly relax your stomach muscles to lower your shoulders back to the floor. Don't rush it. Focus on your form as you move through the crunch from start to finish. Do two sets of eight to 12 crunches each. Fabulous!
In Peace and Struggle.
CRay
I hope this day meets you in the midst of peace and tranquility!
I do apologize for not posting yesterday! I was so busy; I had very little time left for anything else. I want each of you to know how good God is. This morning when I woke up, I was thinking to myself, “Is the blog really working? I haven’t gotten any feedback, are women really reading it? Maybe I should just stop, it is not for me to inspire!”. The devil is indeed a lie! I have never in life needed validation, but I have put so much hard work into this site, I just wanted to be sure that is was reaching the masses.
When I logged into to my email this morning, God gave me my answer. The answer was channeled through Kryssy (thanks lady!). You see Kryssy has always been an avid reader of my personal blogs, but I had no idea that she was reading this one. I have sent the link out to tons of women I know and the one person that I didn’t “officially” introduce the site to commented and has gotten motivation to continue her wellness journey. I do believe in my heart that there are others out there that are reading (I have a hit counter), most just don’t comment. I respect that. As long as you get what God gives me to give you that is all that matters.
I had to share that tidbit, ‘cause it was heavy on my heart!
Back to my fast… I must admit, I was doing pretty well, but I broke down on Valentines Day. I had taken Caleb to a party (pizza party to be exact) and around 3:45pm they served the food, I was trying and trying, but I couldn’t take it any more! I ended up eating a salad and millions of tiny slices of cheese pizza. It was like I was in a trance! I even ate a big helping of apple cobbler and birthday cake. I felt so guilty about it! I prayed for forgiveness (I had broken my promise to God) and ask for strength to start over and do it right the next day!
I have been on the right track since. I must admit, I do tend to get weak around 3pm. Mind over matter… mind over matter!
CRay’s Tip of the Day…
GET TO CRUNCHIN'! As women we are so hard on our bodies. One particular area… our STOMACH! If you all are like me and have had a child, you know that it definitely takes a lot of hard work to get those ab muscles back in the swing of things. There are other’s that haven’t had children, but still struggle with their mid section. There is hope for all of us!
The best way to burn fat (total body) would be to do cardio (anything that gets the heart rate up), what this will do is burn the fat that is between your skin and the ab muscles (believe me they are there!). While you are burning that top layer of fat, you can begin to tone the muscle underneath. A good way to do this is with crunches. Please note that crunches alone will not get rid of the fat, it will only tone the muscle, so you must incorporate cardio into your routine as well. So many of us know about crunches and have an idea of how to execute them, we just may not be doing it correctly.
Here is an excellent tip from Denise Austin on how to correctly do crunches…
Are You Feeling the Crunch?
Stomach crunches are a great way to tone that common problem area — the lower-stomach pooch. But if you aren't doing them correctly, you won't get the rock-hard results you want! Here's how to do them the right way: Lie on your back with your knees bent and your feet flat on the floor. If you are a beginner, or have neck problems, you can place a pillow under your head and neck. Press your lower back firmly to the floor; there should be no arch at all during the entire movement.
Rest your head in your hands, keeping your neck and shoulders relaxed. Tighten your abdominals to slowly lift your shoulders off the floor about six inches. Exhale as you crunch up. Remember to squeeze your abs to do the lift. Don't rock in an effort to gain momentum or try to pull your head up with your arms. It helps to keep your elbows back and your chin up, as if you were holding an apple under it.
Slowly relax your stomach muscles to lower your shoulders back to the floor. Don't rush it. Focus on your form as you move through the crunch from start to finish. Do two sets of eight to 12 crunches each. Fabulous!
In Peace and Struggle.
CRay
Friday, February 13, 2009
Take Your Vitamins!
Ladies!
I do pray that this day greets you with peace and joy!
I am truly motivated and inspired after viewing the NAACP Awards last night. That ceremony was proof that America is inching closer and closer to equality for all people. There were so many beautiful brown people represented for their role in aiding to make this world a better place for all! Jennifer Hudson, Wil. I. am and Beyonce’ had AMAZING performances. Tyler Perry and Halle Berry hosted. Muhammad Ali, Al Gore and Dr. Maatias (of Kenya) were honored. It was truly an event to see.
As for my fast… it is going GREAT! I had the juiciest grapefruit last night! It was so delicious. I have some beautiful strawberries waiting on me when I get home. I am continuing to gain clarity and hear God’s voice even clearer. He is truly AMAZING!
This journey for me is amazing! There are so many things that I used to do, that I don’t anymore. My priorities have completely shifted. I am so prepared to put my faith into action!
I want each of you to know that this challenge is not solely about losing weight. It is about the transformation of your mind. You see, we can do ANYTHING that we set out to do. It is so important to check all excuses at the door and pursue the life that God has promised you! This journey is not about a man, job or your family. It is about you! Once you settle in to who you are destined to be, that man, job and family will be taken care of. Please be encouraged and understand that this is a journey, not a destination!
An old African Proverb states, “If you want to go quickly, go alone. If you want to go far, go together”. Ladies we will go far! We are in this together!
CRay’s Tip of the Day…
Take Your Vitamins! Believe me, this is not an attempt to emulate your mother (or mine), but it is very important that you take a daily vitamin. There are so many nutrients that our bodies need, that are not found in the foods that we eat. It is so important to supplement, especially when you start your work out program. You will gain so much more energy and endurance.
Your body will thank you!
In Peace and Struggle.
CRay
I do pray that this day greets you with peace and joy!
I am truly motivated and inspired after viewing the NAACP Awards last night. That ceremony was proof that America is inching closer and closer to equality for all people. There were so many beautiful brown people represented for their role in aiding to make this world a better place for all! Jennifer Hudson, Wil. I. am and Beyonce’ had AMAZING performances. Tyler Perry and Halle Berry hosted. Muhammad Ali, Al Gore and Dr. Maatias (of Kenya) were honored. It was truly an event to see.
As for my fast… it is going GREAT! I had the juiciest grapefruit last night! It was so delicious. I have some beautiful strawberries waiting on me when I get home. I am continuing to gain clarity and hear God’s voice even clearer. He is truly AMAZING!
This journey for me is amazing! There are so many things that I used to do, that I don’t anymore. My priorities have completely shifted. I am so prepared to put my faith into action!
I want each of you to know that this challenge is not solely about losing weight. It is about the transformation of your mind. You see, we can do ANYTHING that we set out to do. It is so important to check all excuses at the door and pursue the life that God has promised you! This journey is not about a man, job or your family. It is about you! Once you settle in to who you are destined to be, that man, job and family will be taken care of. Please be encouraged and understand that this is a journey, not a destination!
An old African Proverb states, “If you want to go quickly, go alone. If you want to go far, go together”. Ladies we will go far! We are in this together!
CRay’s Tip of the Day…
Take Your Vitamins! Believe me, this is not an attempt to emulate your mother (or mine), but it is very important that you take a daily vitamin. There are so many nutrients that our bodies need, that are not found in the foods that we eat. It is so important to supplement, especially when you start your work out program. You will gain so much more energy and endurance.
Your body will thank you!
In Peace and Struggle.
CRay
Thursday, February 12, 2009
Get Some Sleep!
Ladies!
I do pray all of you are in the midst of an AWESOME day! I must admit… I am feeling the best I have felt all week; I am just a tad tired. I will definitely get through this day, and head home to get some much needed rest!
My fast… my fast… it is going pretty well. Still no food from 6am-6pm and only water, no juice or alcohol! This is seeming very easy (abstaining from alcohol) but I haven’t been in a position where I have been around it. I am not embarrassed or afraid to admit that I tend to be a “binge drinker”, I would rarely take a drink during the week, but on the weekend, I would make up for it. I would always consume twice as many drinks as those out hanging with me. This was indeed sad. I am so glad that God has delivered me from that way of thinking and drinking! I can do all things through Christ!
My mind is clear and I am alert and ready to continue this journey of transformation from the inside out. God is working on my body, spirit, mind and soul simultaneously and I am reaping the benefits of my obedience. All we have to do is be obedient and God will give us all of the desires of our hearts. That’s it. This all ties in to healthy living. We must first have a healthy mind (God centered) and then we can think clearer. We then should put that clear thinking into action, sculpting our bodies and eating healthy. With those simply ingredients, we can attain the body, mind and spirit he predestined for us!
CRay’s Tip of the Day…
GET SOME SLEEP! I definitely have to listen to my own advice today! Ladies, it is extremely important to get at least eight hours of sleep nightly (if you can squeeze in 10 that would be even better). Getting the correct amount of sleep is extremely good for the body, because it aids you in resting that mind and body that you have used all day. Our body’s have this rest time so that we may recuperate and better operate on the following day.
Our body’s need plenty of rest so that we can operate at 100% capacity. Our body’s are like a cell phone. We are “fully charged” at the beginning of the day, by mid-day we’re down to two bars or a “half of battery” and by the end of the day we are on “low battery” and can’t talk too long because the phone may turn off automatically. We are so busy we forget to put the phone on the charger at night, so when we wake up for work, we charge it up while we get dressed. This gave us a little charge but we’re still “low”. Our phone completely “conks” out during the middle of our day. Hopefully we learn from this and charge it all night the following day, so that we can be fully charged up!.
It makes a difference!
In Peace and Struggle.
CRay
I do pray all of you are in the midst of an AWESOME day! I must admit… I am feeling the best I have felt all week; I am just a tad tired. I will definitely get through this day, and head home to get some much needed rest!
My fast… my fast… it is going pretty well. Still no food from 6am-6pm and only water, no juice or alcohol! This is seeming very easy (abstaining from alcohol) but I haven’t been in a position where I have been around it. I am not embarrassed or afraid to admit that I tend to be a “binge drinker”, I would rarely take a drink during the week, but on the weekend, I would make up for it. I would always consume twice as many drinks as those out hanging with me. This was indeed sad. I am so glad that God has delivered me from that way of thinking and drinking! I can do all things through Christ!
My mind is clear and I am alert and ready to continue this journey of transformation from the inside out. God is working on my body, spirit, mind and soul simultaneously and I am reaping the benefits of my obedience. All we have to do is be obedient and God will give us all of the desires of our hearts. That’s it. This all ties in to healthy living. We must first have a healthy mind (God centered) and then we can think clearer. We then should put that clear thinking into action, sculpting our bodies and eating healthy. With those simply ingredients, we can attain the body, mind and spirit he predestined for us!
CRay’s Tip of the Day…
GET SOME SLEEP! I definitely have to listen to my own advice today! Ladies, it is extremely important to get at least eight hours of sleep nightly (if you can squeeze in 10 that would be even better). Getting the correct amount of sleep is extremely good for the body, because it aids you in resting that mind and body that you have used all day. Our body’s have this rest time so that we may recuperate and better operate on the following day.
Our body’s need plenty of rest so that we can operate at 100% capacity. Our body’s are like a cell phone. We are “fully charged” at the beginning of the day, by mid-day we’re down to two bars or a “half of battery” and by the end of the day we are on “low battery” and can’t talk too long because the phone may turn off automatically. We are so busy we forget to put the phone on the charger at night, so when we wake up for work, we charge it up while we get dressed. This gave us a little charge but we’re still “low”. Our phone completely “conks” out during the middle of our day. Hopefully we learn from this and charge it all night the following day, so that we can be fully charged up!.
It makes a difference!
In Peace and Struggle.
CRay
Wednesday, February 11, 2009
Dealing with Weight Loss Jealousy
I originally received this Newsletter from Bob Green's site www.thebestlife.com and then NaKesia forwarded it to me. This is a real issue and I am so glad it has been addressed! Enjoy!
~CRay~
By Liz Plosser
We’re into the second month of 2009 and you’re undoubtedly surrounded by folks—at work, the gym, even at home—who put losing weight and getting healthy at the top of their resolution lists (maybe you did, too). And perhaps you’re experiencing some tinges of jealousy as the scale seems to creep slowly for you while a spouse, sibling or friend cruises toward her goal weight. "We all have different genes, different metabolisms and different body types, so we'll have variation with the ease or difficulty we experience losing weight," says Aldo Pucci, M.D., a psychiatrist at Rational Living Therapy in Weirton, West Virginia, and President of the National Association of Cognitive-Behavioral Therapists. Still, it's hard not to turn green with envy when your best friend tells you how many pounds she's lost—a lot, naturally—since the last time you spoke. Try these tips to keep your jealousy in check.
Be happy for your friend. Pretending you don't care won't erase your resentment. Start by acknowledging how you're feeling—a little envious. Then try to let it go or move past it by drumming up something positive to say to your friend, even a simple, "that's great!"
Change the subject. The next time your pal launches into the euphoric details of her latest weigh-in, simply congratulate her on her success and then bring up another topic. Have a few at the ready, such as some new office gossip or the latest crazy plot twist on your favorite TV show.
Use her as an example. While genetics (body mass, resting metabolism, etc.) and body chemistry (hormone levels) play a big role in the number on the scale, behavior is also important. Look at your friend's diet and exercise plan and see if there's anything you can learn from her. Does she have a proven strategy for ignoring the siren song of the vending machine every afternoon? Has she found an awesome new gym class that makes her more motivated to work out?
Forget about fairness. "How easy it is for someone else is irrelevant," Pucci explains. In fact, dwelling on their success can thwart your own. "When you focus on other people, you may find your resolve weakening because you feel it's unfair that you have to work so hard while weight loss seems to come so easily to others," he says. Remove the three words, "It's not fair" from your vocabulary, Pucci advises.
Remember your goals. The absolute most important thing to remember is why you want to lose weight. "Do you want to fit into clothes you haven't been able to wear in years, attract a partner, or make it up a flight of stairs without breathing heavily?" Pucci asks. "Remind yourself exactly why you want to lose weight and don't forget that it's simply the means to a greater goal—not a number on the scale."
~CRay~
By Liz Plosser
We’re into the second month of 2009 and you’re undoubtedly surrounded by folks—at work, the gym, even at home—who put losing weight and getting healthy at the top of their resolution lists (maybe you did, too). And perhaps you’re experiencing some tinges of jealousy as the scale seems to creep slowly for you while a spouse, sibling or friend cruises toward her goal weight. "We all have different genes, different metabolisms and different body types, so we'll have variation with the ease or difficulty we experience losing weight," says Aldo Pucci, M.D., a psychiatrist at Rational Living Therapy in Weirton, West Virginia, and President of the National Association of Cognitive-Behavioral Therapists. Still, it's hard not to turn green with envy when your best friend tells you how many pounds she's lost—a lot, naturally—since the last time you spoke. Try these tips to keep your jealousy in check.
Be happy for your friend. Pretending you don't care won't erase your resentment. Start by acknowledging how you're feeling—a little envious. Then try to let it go or move past it by drumming up something positive to say to your friend, even a simple, "that's great!"
Change the subject. The next time your pal launches into the euphoric details of her latest weigh-in, simply congratulate her on her success and then bring up another topic. Have a few at the ready, such as some new office gossip or the latest crazy plot twist on your favorite TV show.
Use her as an example. While genetics (body mass, resting metabolism, etc.) and body chemistry (hormone levels) play a big role in the number on the scale, behavior is also important. Look at your friend's diet and exercise plan and see if there's anything you can learn from her. Does she have a proven strategy for ignoring the siren song of the vending machine every afternoon? Has she found an awesome new gym class that makes her more motivated to work out?
Forget about fairness. "How easy it is for someone else is irrelevant," Pucci explains. In fact, dwelling on their success can thwart your own. "When you focus on other people, you may find your resolve weakening because you feel it's unfair that you have to work so hard while weight loss seems to come so easily to others," he says. Remove the three words, "It's not fair" from your vocabulary, Pucci advises.
Remember your goals. The absolute most important thing to remember is why you want to lose weight. "Do you want to fit into clothes you haven't been able to wear in years, attract a partner, or make it up a flight of stairs without breathing heavily?" Pucci asks. "Remind yourself exactly why you want to lose weight and don't forget that it's simply the means to a greater goal—not a number on the scale."
Stop Making EXCUSES!
Ladies!
I must admit it… I am feeling much better today! God is slowly removing the cold out of my body and I just spoke to my Doctor’s office (I had a check up two weeks ago) and I am GREAT! Oh, it feels so good to know that you are healthy and on the right track!
As always, I encourage each of you to schedule a Well Woman’s Exam (if you haven’t had one in over a year) to ensure that you are healthy. Women tend to get laxed at this, but it is extremely important. Get your self checked out. Make sure to get dental and vision exams as well.
My dear fast is going well nowadays. I truly cannot complain. I do get extremely hungry by 6pm, but that is all apart of it. I am consistently listening to the Lords voice, and it feels so good to know that I am walking in His purpose for my life!
I sincerely would like to know more about each of you and how your journey is coming along. Please comment, comment, comment… we want to hear from you!
CRay’s Tip of the Day…
STOP MAKING EXCUSES! We spend so much time figuring out why we can’t do “things” we rarely focus a 100% of our energy on what we can do. Change your way of thinking and concentrate on all of the things that you can do and… DO IT!
Instead of complaining that you can’t walk three miles, walk on instead and work your way up to three miles. Stop complaining that you can’t last during that cycle class and take a beginner’s step class instead. So what you have to have that midnight snack… change that coconut pie into Yoplait coconut yogurt!
Make modifications to your life that will support the healthy lifestyle that you are attempting to attain. It will make a difference! Also, in order to keep you completely focused mentally, stop entertaining people who make excuses! They are time robbers and sabotage “ers” and though you can still be their friend, please aid them in completely understanding that boundary.
You will feel better in the morning!
In Peace and Struggle.
CRay
I must admit it… I am feeling much better today! God is slowly removing the cold out of my body and I just spoke to my Doctor’s office (I had a check up two weeks ago) and I am GREAT! Oh, it feels so good to know that you are healthy and on the right track!
As always, I encourage each of you to schedule a Well Woman’s Exam (if you haven’t had one in over a year) to ensure that you are healthy. Women tend to get laxed at this, but it is extremely important. Get your self checked out. Make sure to get dental and vision exams as well.
My dear fast is going well nowadays. I truly cannot complain. I do get extremely hungry by 6pm, but that is all apart of it. I am consistently listening to the Lords voice, and it feels so good to know that I am walking in His purpose for my life!
I sincerely would like to know more about each of you and how your journey is coming along. Please comment, comment, comment… we want to hear from you!
CRay’s Tip of the Day…
STOP MAKING EXCUSES! We spend so much time figuring out why we can’t do “things” we rarely focus a 100% of our energy on what we can do. Change your way of thinking and concentrate on all of the things that you can do and… DO IT!
Instead of complaining that you can’t walk three miles, walk on instead and work your way up to three miles. Stop complaining that you can’t last during that cycle class and take a beginner’s step class instead. So what you have to have that midnight snack… change that coconut pie into Yoplait coconut yogurt!
Make modifications to your life that will support the healthy lifestyle that you are attempting to attain. It will make a difference! Also, in order to keep you completely focused mentally, stop entertaining people who make excuses! They are time robbers and sabotage “ers” and though you can still be their friend, please aid them in completely understanding that boundary.
You will feel better in the morning!
In Peace and Struggle.
CRay
Tuesday, February 10, 2009
SSDWLC's Daily Newsletter: Squeeze in a WORKOUT!
Ladies…
I hope all of you are feeling better than me this morning! It seems as though I have caught a cold! God’s joy and peace is still with me, so I cannot complain.
Yesterday is when my symptoms began. I attempted to do a work out, but it was not the same. I didn’t even break a sweat! The fact of the matter is that I tried. I did all I could do. I am actually glad that I forced myself to get up and get moving. I know I will feel better really soon, so I am just looking forward to the rainbow at the end of this drizzle in my life.
My fast is going really well. I am still sustaining from food from 6am-6pm and I have been going a little “haywire” at 6pm. My body is getting use to it (hours and hours with no food), so it is now time for me to start eating extremely healthy choices, when I do eat. I am staying in tune with my spirit consistently and I hear God’s voice so clearly nowadays. The answer to all my questions was right in front of me the whole time. All I had to do was look up. I challenge each of you to do the same. Look up and God will definitely speak to you. We can do anything we put our minds to… it is time to bury our excuses and live the best life ever!
CRay’s Tip of the Day…
Squeeze in a WORKOUT! I know most of us work fulltime, but that is no excuse to get relaxed on your workout regimen. Make time for yourself. Consider working out a necessity and take the time to do it, just like you make time for brushing your teeth, showering and eating. It starts with 30 minutes a day. Turn off the TV and go for a brisk walk. Put the chips down and do a few jumping jacks and lunges in your living room. Instead of getting that new release from Blockbuster, pick up a yoga DVD and have a fun night of posing.
The moral of the story is to put more activity into your life. Stop using family and work as excuses and take responsibility for your health and well being. Your body will thank you!
In Peace and Struggle.
CRay
I hope all of you are feeling better than me this morning! It seems as though I have caught a cold! God’s joy and peace is still with me, so I cannot complain.
Yesterday is when my symptoms began. I attempted to do a work out, but it was not the same. I didn’t even break a sweat! The fact of the matter is that I tried. I did all I could do. I am actually glad that I forced myself to get up and get moving. I know I will feel better really soon, so I am just looking forward to the rainbow at the end of this drizzle in my life.
My fast is going really well. I am still sustaining from food from 6am-6pm and I have been going a little “haywire” at 6pm. My body is getting use to it (hours and hours with no food), so it is now time for me to start eating extremely healthy choices, when I do eat. I am staying in tune with my spirit consistently and I hear God’s voice so clearly nowadays. The answer to all my questions was right in front of me the whole time. All I had to do was look up. I challenge each of you to do the same. Look up and God will definitely speak to you. We can do anything we put our minds to… it is time to bury our excuses and live the best life ever!
CRay’s Tip of the Day…
Squeeze in a WORKOUT! I know most of us work fulltime, but that is no excuse to get relaxed on your workout regimen. Make time for yourself. Consider working out a necessity and take the time to do it, just like you make time for brushing your teeth, showering and eating. It starts with 30 minutes a day. Turn off the TV and go for a brisk walk. Put the chips down and do a few jumping jacks and lunges in your living room. Instead of getting that new release from Blockbuster, pick up a yoga DVD and have a fun night of posing.
The moral of the story is to put more activity into your life. Stop using family and work as excuses and take responsibility for your health and well being. Your body will thank you!
In Peace and Struggle.
CRay
Monday, February 9, 2009
SSDWLC's Daily Newsletter: Go Swimming!
Ladies,
I hope this day greets you with favor and mercy!
I must admit, this weekend was extremely busy… I hosted Caleb’s 6th Birthday Party at my apartment. It actually went extremely well! I cannot complain. He had his closest friends and family there and he was ELATED!
My fast is actually going well (as far as me holding off eating till 6pm). Yesterday, I just went buck wild on cake and pizza at 6pm. Don’t judge me…. I was celebrating my son’s birth! I must admit I am back on track and ready for today! I am so happy about the clarity that I am attaining in my life, now that I am listening closely to what God has to say. This weekend I spent the majority of the time at home in preparation for my son’s party. My phone didn’t ring (thank you God) and there was no temptation to do anything outside of what God wanted me to do with my day. Thank You Jesus!
A dear friend shared the following information with me from http://www.gotquestions.org/fasting-Christian.html and I would like to share it with each of you, so please check it out to learn more about successfully fasting.
I challenge each of you to pray to God for guidance and be a blessing to some one. I am not solely talking about a financial blessing; give of your time, energy and effort. This could be as simple as giving a friend (who doesn’t have a car) a ride, watching someone’s child, so that they can have a date night with their husband or going grocery shopping for someone in need. Give to someone else and watch God work in your life!
It is truly better to give than receive and God will bless you for it.
That was “warm tea” for the mind and spirit, here goes a little for the body…
CRay’s (Denise Austin) Tip for the Day…
Go Swimming! Ok…ok… I know what each of you are thing. I know it is February and very few of you have access to an indoor pool, but the type of swimming I am referring to does not require water. It is a simple exercise that you can do at home on a mat or any other firm surface.
Please note that you do not have to be in a gym to exercise. There are tons of moves just like this, that you can do in the comfort of your own home. I will continue to update each of you as often as possible when I come across them.
I picked up the “swimmers” floor exercise from Denise Austin’s daily email and I wanted to share it with you…
Go Swimming Indoors!
Did you know you don't need a pool or ocean to go swimming? "Swimming" is one of my favorite Pilates exercise moves because it really works your core, arms, shoulders, legs, and chest — it's essentially a total-body workout! All you need is a mat or other comfortable, firm surface on which to "swim"!
To start, lie on your stomach with your arms extended over your head. Press through your fingertips and toes to create length in your spine. Then exhale and raise your right arm and left leg a few inches off the floor. Lower your right arm and left leg slightly and raise your left arm and right leg, keeping all four limbs off the ground. Then alternate your arms and legs as if you were swimming! It's easy, and it's really effective for toning your arms, legs, and backside.
I hope this aids you on your journey!
In Peace and Struggle.
CRay
I hope this day greets you with favor and mercy!
I must admit, this weekend was extremely busy… I hosted Caleb’s 6th Birthday Party at my apartment. It actually went extremely well! I cannot complain. He had his closest friends and family there and he was ELATED!
My fast is actually going well (as far as me holding off eating till 6pm). Yesterday, I just went buck wild on cake and pizza at 6pm. Don’t judge me…. I was celebrating my son’s birth! I must admit I am back on track and ready for today! I am so happy about the clarity that I am attaining in my life, now that I am listening closely to what God has to say. This weekend I spent the majority of the time at home in preparation for my son’s party. My phone didn’t ring (thank you God) and there was no temptation to do anything outside of what God wanted me to do with my day. Thank You Jesus!
A dear friend shared the following information with me from http://www.gotquestions.org/fasting-Christian.html and I would like to share it with each of you, so please check it out to learn more about successfully fasting.
I challenge each of you to pray to God for guidance and be a blessing to some one. I am not solely talking about a financial blessing; give of your time, energy and effort. This could be as simple as giving a friend (who doesn’t have a car) a ride, watching someone’s child, so that they can have a date night with their husband or going grocery shopping for someone in need. Give to someone else and watch God work in your life!
It is truly better to give than receive and God will bless you for it.
That was “warm tea” for the mind and spirit, here goes a little for the body…
CRay’s (Denise Austin) Tip for the Day…
Go Swimming! Ok…ok… I know what each of you are thing. I know it is February and very few of you have access to an indoor pool, but the type of swimming I am referring to does not require water. It is a simple exercise that you can do at home on a mat or any other firm surface.
Please note that you do not have to be in a gym to exercise. There are tons of moves just like this, that you can do in the comfort of your own home. I will continue to update each of you as often as possible when I come across them.
I picked up the “swimmers” floor exercise from Denise Austin’s daily email and I wanted to share it with you…
Go Swimming Indoors!
Did you know you don't need a pool or ocean to go swimming? "Swimming" is one of my favorite Pilates exercise moves because it really works your core, arms, shoulders, legs, and chest — it's essentially a total-body workout! All you need is a mat or other comfortable, firm surface on which to "swim"!
To start, lie on your stomach with your arms extended over your head. Press through your fingertips and toes to create length in your spine. Then exhale and raise your right arm and left leg a few inches off the floor. Lower your right arm and left leg slightly and raise your left arm and right leg, keeping all four limbs off the ground. Then alternate your arms and legs as if you were swimming! It's easy, and it's really effective for toning your arms, legs, and backside.
I hope this aids you on your journey!
In Peace and Struggle.
CRay
Friday, February 6, 2009
SSDWLC's Daily Newsletter: Take the Stairs!
Ladies!
GOOD MORNING! I pray that each of you are enduring the bliss and peacefulness and bliss of this day!
I am so excited that so many women are joining the challenge and our journey to makeover ourselves from the inside out! After I posted yesterday, I spoke with a couple more women who are in search of a change in their lives. Each of them have become complacent and want to raise the bar. I am excited that they are interested and willing to join along side us in doing this!
I want to hear from each of you! Please email me a bio (by request, I won’t publish your real name), but I do want everyone who reads this blog to know who everyone is and there particular need on this journey. Let’s step SSDWLC up a notch. Tell every woman you know, regardless of their location (even if they are not attempting to lose weight) about this blog. Obviously (if you are access this page now, you know) the URL is www.slimmingme.blogspot.com .
There are going to be some AMAZING thing happening in the near future and I want EVERYONE to be involved.
Fast Update…
Yesterday was another successful day! No food (I just had my breakfast and lunch shakes) until 6pm (then I went CRAZY)! It’s all good though… I consumed fewer calories than I would have in a normal day. I am starting to get the hang of this. My body craves food (naturally) about every 4 hours. I hold off my hunger by chewing gum. Yesterday I had none. God is good!
This fast is aiding me in taking my life into perspective. If I can do this, I can do anything! I won’t lie… it was extremely hard at first (and still has a level of difficulty) but, I know that where there is a will, there is a way. I am praying that all of you are able to achieve those specific goals that you want so much for your life. You can do this!
CRay’s Tip of the Day…
GOOD MORNING! I pray that each of you are enduring the bliss and peacefulness and bliss of this day!
I am so excited that so many women are joining the challenge and our journey to makeover ourselves from the inside out! After I posted yesterday, I spoke with a couple more women who are in search of a change in their lives. Each of them have become complacent and want to raise the bar. I am excited that they are interested and willing to join along side us in doing this!
I want to hear from each of you! Please email me a bio (by request, I won’t publish your real name), but I do want everyone who reads this blog to know who everyone is and there particular need on this journey. Let’s step SSDWLC up a notch. Tell every woman you know, regardless of their location (even if they are not attempting to lose weight) about this blog. Obviously (if you are access this page now, you know) the URL is www.slimmingme.blogspot.com .
There are going to be some AMAZING thing happening in the near future and I want EVERYONE to be involved.
Fast Update…
Yesterday was another successful day! No food (I just had my breakfast and lunch shakes) until 6pm (then I went CRAZY)! It’s all good though… I consumed fewer calories than I would have in a normal day. I am starting to get the hang of this. My body craves food (naturally) about every 4 hours. I hold off my hunger by chewing gum. Yesterday I had none. God is good!
This fast is aiding me in taking my life into perspective. If I can do this, I can do anything! I won’t lie… it was extremely hard at first (and still has a level of difficulty) but, I know that where there is a will, there is a way. I am praying that all of you are able to achieve those specific goals that you want so much for your life. You can do this!
CRay’s Tip of the Day…
Take the STAIRS! I had to suggest this today, because my job has only three floors and I notice people daily taking the elevator. Think about how many more calories they could burn by simply taking the stairs. Don’t get me wrong, if you work downtown in a skyscraper, I don’t expect you to take 20 flights of stairs daily, but maybe you could take the stairs to the fourth floor and then take the elevator the rest of the way and vice versa when you are done with work.
Incorporating stairs into your routine (subtly) can aid greatly in burning more calories and getting that metabolism going to aid you in even more calorie burning during work. If you work in a building that doesn’t have stairs, or on the 1st floor, park a ways from the building (only if you work during the day- safety first) and walk.
I guarantee your body will thank you for making these adjustments.
Have a Glorious Day!
In Peace and Struggle.
CRay
Thursday, February 5, 2009
SSDWLC's Daily Newsletter: Water=Necessity / Juice=Treat
Ladies!
Greetings! I do pray that each of you are having a WONDROUS morning! Please take the time to smile and greet each person that you make eye contact with today! God will appreciate it and so will they!
God is truly AMAZING! I had the pleasure of speak with two ladies on yesterday about SSDWLC. Each of them have their own weight loss and fitness goals and were intrigued in their own way about SSDWLC. This makes me feel ELATED!
I want each of you to know; that this is not solely about me… it is about each of you! It is the mission of Women Helping Empower Women and SSDWLC that each of you create a balance as it concerns your physical, mental and emotional health. This challenge is not only about weight loss. It is about setting a goal, achieving it and doing all that God has predestined you to do.
I must admit… God is truly working with me today… I just finished speaking with a lady that I talked to last week about the Challenge. She used the meal plan I provided and lost three pounds in her first week! She was so elated and she is continuing on to reach her desired weight loss (10 lbs). I am so excited that each woman God touches (through me) has begun to see results. He is truly AMAZING!
As Far as My Fast Goes…
Yesterday was AWESOME! I was a tad famished by six, but I hung in there, and let me tell you… it was indeed worth it. I fixed me and amazing dinner (a few snacks) and all was well with the world. I attended my Women’s Ministry Meeting and Bible Study. I also completed an extremely fulfilling work out at 1pm. I prayed and obeyed God on yesterday, and I feel so good about it!
CRay’s Tip of The Day
DRINK WATER (when you’re thirsty), JUICE/SODA is a TREAT! So often we attempt to curb our thirst by drinking juices and sodas. The only true beverage that takes away that “thirsty” feeling is water. Juice she be treated as a snack or dessert of choice. There are 105 calories in on cup of orange juice. How realistic is it to binge on juice? Very. Speaking as a juice binger, I racked up calories so quick it was amazing.
My challenge to you is to drink water when you’re thirsty and use juices as a refreshing treat, when you want to spoil yourself. Your body will thank you!
In Peace and Struggle.
CRay
Greetings! I do pray that each of you are having a WONDROUS morning! Please take the time to smile and greet each person that you make eye contact with today! God will appreciate it and so will they!
God is truly AMAZING! I had the pleasure of speak with two ladies on yesterday about SSDWLC. Each of them have their own weight loss and fitness goals and were intrigued in their own way about SSDWLC. This makes me feel ELATED!
I want each of you to know; that this is not solely about me… it is about each of you! It is the mission of Women Helping Empower Women and SSDWLC that each of you create a balance as it concerns your physical, mental and emotional health. This challenge is not only about weight loss. It is about setting a goal, achieving it and doing all that God has predestined you to do.
I must admit… God is truly working with me today… I just finished speaking with a lady that I talked to last week about the Challenge. She used the meal plan I provided and lost three pounds in her first week! She was so elated and she is continuing on to reach her desired weight loss (10 lbs). I am so excited that each woman God touches (through me) has begun to see results. He is truly AMAZING!
As Far as My Fast Goes…
Yesterday was AWESOME! I was a tad famished by six, but I hung in there, and let me tell you… it was indeed worth it. I fixed me and amazing dinner (a few snacks) and all was well with the world. I attended my Women’s Ministry Meeting and Bible Study. I also completed an extremely fulfilling work out at 1pm. I prayed and obeyed God on yesterday, and I feel so good about it!
CRay’s Tip of The Day
DRINK WATER (when you’re thirsty), JUICE/SODA is a TREAT! So often we attempt to curb our thirst by drinking juices and sodas. The only true beverage that takes away that “thirsty” feeling is water. Juice she be treated as a snack or dessert of choice. There are 105 calories in on cup of orange juice. How realistic is it to binge on juice? Very. Speaking as a juice binger, I racked up calories so quick it was amazing.
My challenge to you is to drink water when you’re thirsty and use juices as a refreshing treat, when you want to spoil yourself. Your body will thank you!
In Peace and Struggle.
CRay
Wednesday, February 4, 2009
A Letter to God
NaKesia emailed me this prayer earlier today... I hope it blesses each of the readers of this post!
~CRay
DEAR GOD:
I want to thank You for what you have already done. I am not going to wait until I see results or receive rewards; I am thanking you right now. I am not going to wait until I feel better or things look better; I am thanking you right now. I am not going to wait until people say they are sorry or until they stop talking about me; I am thanking you right now. I am not going to wait until the pain in my body disappears; I am thanking you right now. I am not going to wait until my financial situation improves; I am going to thank you right now. I am not going to wait until the children are asleep and the house is quiet; I am going to thank you right now. I am not going to wait until I get promoted at work or until I get the job; I am going to thank you right now. I am not going to wait until I understand every experience in my life that has caused me pain or grief; I am thanking you right now. I am not going to wait until the journey gets easier or the challenges are removed; I am thanking you right now.
I am thanking you because I am alive. I am thanking you because I made it through the day's difficulties. I am thanking you because I have walked around the obstacles.
I am thanking you because I have the ability and the opportunity to do more and do better.
I'm thanking you because FATHER, YOU haven't given up on me.
God is just so good, and he's good all the time.
~CRay
DEAR GOD:
I want to thank You for what you have already done. I am not going to wait until I see results or receive rewards; I am thanking you right now. I am not going to wait until I feel better or things look better; I am thanking you right now. I am not going to wait until people say they are sorry or until they stop talking about me; I am thanking you right now. I am not going to wait until the pain in my body disappears; I am thanking you right now. I am not going to wait until my financial situation improves; I am going to thank you right now. I am not going to wait until the children are asleep and the house is quiet; I am going to thank you right now. I am not going to wait until I get promoted at work or until I get the job; I am going to thank you right now. I am not going to wait until I understand every experience in my life that has caused me pain or grief; I am thanking you right now. I am not going to wait until the journey gets easier or the challenges are removed; I am thanking you right now.
I am thanking you because I am alive. I am thanking you because I made it through the day's difficulties. I am thanking you because I have walked around the obstacles.
I am thanking you because I have the ability and the opportunity to do more and do better.
I'm thanking you because FATHER, YOU haven't given up on me.
God is just so good, and he's good all the time.
SSDWLC's Daily Newsletter: Give It Up!
Ladies!
GREETINGS!!! I do hope that all of you are enjoying an AWESOME morning!
I must say… I am extremely proud of myself! Yesterday I stuck to the guidelines of my fast with out cheating. I must say, it was pretty difficult, but God held my hand and brought me through! He is indeed amazing!
Fast Details…
I started yesterday out with a shake at 8am (for breakfast). I must admit I was getting a tad hungry around 11:30am. It was to the point that I chewed gum, to curb my appetite. The gum didn’t work! I began to talk to God and he told me to go ahead and have my “lunch shake” (I was planning to have it around 2). After having that shake, my hunger went away. I endured a brief work out, enjoyed a little steam and took a shower. After picking Caleb up from school, we headed to the barbershop (around 4). I must admit… my stomach began to talk to me. I stayed focused and talked to God. Six o’clock was just 120 minutes away; I surely could last until then.
We left the barbershop and headed to the grocery store. I bought me my favorite type of sushi and went home in preparation of my feast. At exactly 6:03pm I was inserting the delicious sushi into my mouth. I had made it to 6:00pm! God is good. I know today it will be easier.
All this sacrifice is well worth it… I am beginning to see clearer all ready.
I am excited that I am able to take each of you on this journey with me! I have never committed to fasting and praying. I know that there are things I need to give up and the sacrifice of this fast is aiding in my transition of living a life of purpose!
CRay’s Tip of the Day…
Give It Up! I challenge each of you to dedicate an amount of time (any) to giving something up, that you don’t need. We all have idols… what is yours? Start by giving it up for a month (praying to God) and watch your blessing come forth!
Is it Drinking? Smoking? Clubbing? Soda? Junk Food? Sex (Fornication)? Cursing? Attitude? Envy? Jealousy? Back Stabbing? Adultery?
If I did not bowl down your alley, I am sure you can find some idol that you need to let go of in order to live a mentally and emotionally healthy life. Start by giving yourself a month, and add on from there. Use God as your guide and greatness is inevitable!
In Peace and Struggle.
CRay
GREETINGS!!! I do hope that all of you are enjoying an AWESOME morning!
I must say… I am extremely proud of myself! Yesterday I stuck to the guidelines of my fast with out cheating. I must say, it was pretty difficult, but God held my hand and brought me through! He is indeed amazing!
Fast Details…
I started yesterday out with a shake at 8am (for breakfast). I must admit I was getting a tad hungry around 11:30am. It was to the point that I chewed gum, to curb my appetite. The gum didn’t work! I began to talk to God and he told me to go ahead and have my “lunch shake” (I was planning to have it around 2). After having that shake, my hunger went away. I endured a brief work out, enjoyed a little steam and took a shower. After picking Caleb up from school, we headed to the barbershop (around 4). I must admit… my stomach began to talk to me. I stayed focused and talked to God. Six o’clock was just 120 minutes away; I surely could last until then.
We left the barbershop and headed to the grocery store. I bought me my favorite type of sushi and went home in preparation of my feast. At exactly 6:03pm I was inserting the delicious sushi into my mouth. I had made it to 6:00pm! God is good. I know today it will be easier.
All this sacrifice is well worth it… I am beginning to see clearer all ready.
I am excited that I am able to take each of you on this journey with me! I have never committed to fasting and praying. I know that there are things I need to give up and the sacrifice of this fast is aiding in my transition of living a life of purpose!
CRay’s Tip of the Day…
Give It Up! I challenge each of you to dedicate an amount of time (any) to giving something up, that you don’t need. We all have idols… what is yours? Start by giving it up for a month (praying to God) and watch your blessing come forth!
Is it Drinking? Smoking? Clubbing? Soda? Junk Food? Sex (Fornication)? Cursing? Attitude? Envy? Jealousy? Back Stabbing? Adultery?
If I did not bowl down your alley, I am sure you can find some idol that you need to let go of in order to live a mentally and emotionally healthy life. Start by giving yourself a month, and add on from there. Use God as your guide and greatness is inevitable!
In Peace and Struggle.
CRay
Tuesday, February 3, 2009
SSDWLC's Daily Newsletter: Encourage Yourself!
Ladies!
Good Morning All! It is quite chilly this morning, but ya’ll (most) know how we do it in Houston. One moment it is freezing and the next moment the sun is shining!
I want to start this newsletter out by sending condolences to Jana who lossed her grandmother (on her dad’s side) this weekend. We will keep you imbedded in our prayers hon. Please let me know if you need anything at all. I got you!
I am so excited about today! God woke me up this morning in the right frame of mind and I am ready for what ever may come my way today. I am extra excited because it is the second full day (officially) of my fast, and I must say I can look back on yesterday and know that today will be better.
Yesterday’s Fast Recap…
I started the day pretty strong, only drinking my morning shake. Around 9am a parent brought in some cheerio/heart snacks (cheerios/vanilla yogurt/a cherry/candy hearts) into my office for me to share with my staff. There were about nine treats on the platter. Those snacks stayed in my office a few hours and no one wanted any (my staff are finicky eaters and rarely like to try new things). After holding back the urge (hour 2) I ate one… two… three. I was like, “OK C, you need to slow down”. I soon left my office to get a massage (which by the way was EXCELLENT, each of you need to get one… I know the perfect person).
After the massage, I left to pick Caleb up from school. I soon returned back to the gym (for my yoga class). As soon as I entered my office, those treats were starring me down… oh no! Here comes number four…five…six…this was EXTREMELY out of control. I think I went over board, because I had left my “lunch” shake at home. I felt horrible, because not only did I eat the wrong thing, I ate food before 6!
I didn’t get down on myself though ladies! I simply went down stairs and did cardio for about 20 minutes. Then, my yoga class began. After yoga I got in the steam room and took a shower. Around 7pm, Caleb and I went to Luby’s. I had fish and roasted potatoes and some of his jello. I went home and watched a movie (with out snacking, Thanks to You Jesus) and went to bed. It is important to note that I am an AVID snacker… I grab animal cracker, graham crackers, peanut butter, pudding, rice cakes… anything, while I am at home relaxing and munch away. The mere fact that I didn’t do this last night was AMAZING!
I know that it seems like I failed miserably at the fast yesterday, but in all reality I faired pretty well. The fact that I didn’t get discouraged after I made a mistake was the most important thing that happened yesterday. I fell down, but I got back up. Today is going to be a better day, because I have learned from yesterday. I know better, and I am prepared to do better!
CRay’s (Denise Austin’s)Tip of the Day…
Encourage Yourself! I am an avid believer in being your own cheerleader! If you don’t who will? Take time out to change that negative voice inside your head into a positive one and keep encouraging the positive voice to stay as is. Life and Death is spoken through you… please speak life into your situation, not matter how difficult things may seem at first.
I ran across a great article from Denise Austin, with the same concept. It is as follows…
Boost Your Own Confidence!
We all have what I like to call inner chatter — that voice in your head that says "I can't do this" or "Yes, I can do this!" What does the voice inside your head say about your efforts to get fit? Are the messages positive and encouraging, or just the opposite?
Make a conscious effort today to take note of your inner chatter so that you can decide whether it's helping you succeed in your exercise efforts — or holding you back. If your inner self-talk is negative, it's easy enough to fix; it just takes some practice!
Next time you're heading to the gym or deciding whether or not to go for a jog, take note of any negative messages you send yourself and replace them with a positive spin! Here are some ways you can change negative thinking:
• Instead of thinking "This won't work," think "I can make this work!"
• Instead of "It's a waste of time," think "It will be worth the extra effort!"
• Instead of "It's not going to make a difference," think "I'll never know unless I try!"
• Instead of "It hasn't worked before," think "I'll try again!"
• Instead of "I've already tried that," think "I can learn from my mistakes!"
• Instead of "I don't like that exercise" or "It sounds too difficult," think "I'm excited to try some new things!"
• Instead of "That was painful! Never again," think "Wow, I just got through some hard work, and next time it will be easier!"
You can learn to be positive about getting fit — just practice having a more optimistic mind-set. Be your own cheerleader and boost your own confidence.
In Peace and Struggle.
CRay
Good Morning All! It is quite chilly this morning, but ya’ll (most) know how we do it in Houston. One moment it is freezing and the next moment the sun is shining!
I want to start this newsletter out by sending condolences to Jana who lossed her grandmother (on her dad’s side) this weekend. We will keep you imbedded in our prayers hon. Please let me know if you need anything at all. I got you!
I am so excited about today! God woke me up this morning in the right frame of mind and I am ready for what ever may come my way today. I am extra excited because it is the second full day (officially) of my fast, and I must say I can look back on yesterday and know that today will be better.
Yesterday’s Fast Recap…
I started the day pretty strong, only drinking my morning shake. Around 9am a parent brought in some cheerio/heart snacks (cheerios/vanilla yogurt/a cherry/candy hearts) into my office for me to share with my staff. There were about nine treats on the platter. Those snacks stayed in my office a few hours and no one wanted any (my staff are finicky eaters and rarely like to try new things). After holding back the urge (hour 2) I ate one… two… three. I was like, “OK C, you need to slow down”. I soon left my office to get a massage (which by the way was EXCELLENT, each of you need to get one… I know the perfect person).
After the massage, I left to pick Caleb up from school. I soon returned back to the gym (for my yoga class). As soon as I entered my office, those treats were starring me down… oh no! Here comes number four…five…six…this was EXTREMELY out of control. I think I went over board, because I had left my “lunch” shake at home. I felt horrible, because not only did I eat the wrong thing, I ate food before 6!
I didn’t get down on myself though ladies! I simply went down stairs and did cardio for about 20 minutes. Then, my yoga class began. After yoga I got in the steam room and took a shower. Around 7pm, Caleb and I went to Luby’s. I had fish and roasted potatoes and some of his jello. I went home and watched a movie (with out snacking, Thanks to You Jesus) and went to bed. It is important to note that I am an AVID snacker… I grab animal cracker, graham crackers, peanut butter, pudding, rice cakes… anything, while I am at home relaxing and munch away. The mere fact that I didn’t do this last night was AMAZING!
I know that it seems like I failed miserably at the fast yesterday, but in all reality I faired pretty well. The fact that I didn’t get discouraged after I made a mistake was the most important thing that happened yesterday. I fell down, but I got back up. Today is going to be a better day, because I have learned from yesterday. I know better, and I am prepared to do better!
CRay’s (Denise Austin’s)Tip of the Day…
Encourage Yourself! I am an avid believer in being your own cheerleader! If you don’t who will? Take time out to change that negative voice inside your head into a positive one and keep encouraging the positive voice to stay as is. Life and Death is spoken through you… please speak life into your situation, not matter how difficult things may seem at first.
I ran across a great article from Denise Austin, with the same concept. It is as follows…
Boost Your Own Confidence!
We all have what I like to call inner chatter — that voice in your head that says "I can't do this" or "Yes, I can do this!" What does the voice inside your head say about your efforts to get fit? Are the messages positive and encouraging, or just the opposite?
Make a conscious effort today to take note of your inner chatter so that you can decide whether it's helping you succeed in your exercise efforts — or holding you back. If your inner self-talk is negative, it's easy enough to fix; it just takes some practice!
Next time you're heading to the gym or deciding whether or not to go for a jog, take note of any negative messages you send yourself and replace them with a positive spin! Here are some ways you can change negative thinking:
• Instead of thinking "This won't work," think "I can make this work!"
• Instead of "It's a waste of time," think "It will be worth the extra effort!"
• Instead of "It's not going to make a difference," think "I'll never know unless I try!"
• Instead of "It hasn't worked before," think "I'll try again!"
• Instead of "I've already tried that," think "I can learn from my mistakes!"
• Instead of "I don't like that exercise" or "It sounds too difficult," think "I'm excited to try some new things!"
• Instead of "That was painful! Never again," think "Wow, I just got through some hard work, and next time it will be easier!"
You can learn to be positive about getting fit — just practice having a more optimistic mind-set. Be your own cheerleader and boost your own confidence.
In Peace and Struggle.
CRay
Monday, February 2, 2009
The Farmer and the Mule
A parable is told of a farmer who owned an old mule. The mule somehow fell into the farmer's well. The farmer heard the mule "braying" - or - whatever mules do when they fall into wells.
After carefully assessing the situation, the farmer sympathized with the mule, but decided that neither the mule nor the well were worth the trouble of saving.
Instead he called his neighbors together and told them what had happened ... and enlisted them to help haul dirt to bury the old mule in the well and put him out of his misery.
Initially, the old mule was hysterical! But as the farmer and his neighbors continued shoveling and the dirt hit his back...a thought struck the Mule. It suddenly dawned on him that every time a shovel load of dirt landed on his back... HE SHOULD SHAKE IT OFF AND STEP UP!
This he did blow after blow.
"Shake it off and step up...shake it off and step up...shake it off and step up!" he repeated to encourage himself. No matter how painful the blows, or distressing the situation seemed the old mule fought "panic" and just kept right on SHAKING IT OFF AND STEPPING UP!
It was not long before the old mule, battered and exhausted, STEPPED TRIUMPHANTLY OVER THE WALL OF THAT WELL.
What seemed like a situation that would bury him, actually blessed him. All because of the manner in which he handled his adversity.
THAT'S LIFE! If we face our problems and respond to them positively, and refuse to give in to panic, bitterness or self-pity... THE ADVERSITIES THAT COME ALONG TO BURY US USUALLY HAVE WITHIN THEM THE POTENTIAL TO BENEFIT AND BLESS US!
We must remember FORGIVENESS--FAITH--PRAYER--PRAISE and HOPE.
All are excellent ways to "SHAKE IT OFF AND STEP UP" out of the wells in which we find ourselves!
This was an extremely interesting parable I ran across today. It speaks in regards to adversity. Please know that we can do all things through Christ and oftentimes, He puts us in a difficult position only to bless us. Stay encouraged and know that, if He brought you to it, He can bring you through it!
In Peace and Struggle.
CRay
After carefully assessing the situation, the farmer sympathized with the mule, but decided that neither the mule nor the well were worth the trouble of saving.
Instead he called his neighbors together and told them what had happened ... and enlisted them to help haul dirt to bury the old mule in the well and put him out of his misery.
Initially, the old mule was hysterical! But as the farmer and his neighbors continued shoveling and the dirt hit his back...a thought struck the Mule. It suddenly dawned on him that every time a shovel load of dirt landed on his back... HE SHOULD SHAKE IT OFF AND STEP UP!
This he did blow after blow.
"Shake it off and step up...shake it off and step up...shake it off and step up!" he repeated to encourage himself. No matter how painful the blows, or distressing the situation seemed the old mule fought "panic" and just kept right on SHAKING IT OFF AND STEPPING UP!
It was not long before the old mule, battered and exhausted, STEPPED TRIUMPHANTLY OVER THE WALL OF THAT WELL.
What seemed like a situation that would bury him, actually blessed him. All because of the manner in which he handled his adversity.
THAT'S LIFE! If we face our problems and respond to them positively, and refuse to give in to panic, bitterness or self-pity... THE ADVERSITIES THAT COME ALONG TO BURY US USUALLY HAVE WITHIN THEM THE POTENTIAL TO BENEFIT AND BLESS US!
We must remember FORGIVENESS--FAITH--PRAYER--PRAISE and HOPE.
All are excellent ways to "SHAKE IT OFF AND STEP UP" out of the wells in which we find ourselves!
Author: Unknown
This was an extremely interesting parable I ran across today. It speaks in regards to adversity. Please know that we can do all things through Christ and oftentimes, He puts us in a difficult position only to bless us. Stay encouraged and know that, if He brought you to it, He can bring you through it!
In Peace and Struggle.
CRay
SSDWLC's Daily Newsletter: Consume Life!
Good Morning Ladies!
I hope each of you are enduring a pleasant morning! I had such a busy weekend, I can’t wait to just sit down and partake in some “me” time! Life tends to consume us at times at it is so important that we set aside time for us. I am working on this…
So… I stated in an earlier post that I was starting a Fast on yesterday. That “yesterday” has been moved to today. I went to a Super Bowl Party and it got UGLY! I didn’t want to even play with myself. I got out of control. I decided to start today. I am back focused and I know I can do this!
I ask that each of you all pray for me. This is the hardest thing that I have ever done in my life (next to childbirth). I know that I can do it… I just have to take things one day at a time. Today is my day! I woke up, took my vitamin, medicine and had a shake. I will consume one more for lunch and I will eat something healthy tonight (after 6) for dinner. NO EXTRAS!
I am going to journal this experience, so that some how, some day it can be an inspiration for others.
Oh… pray for me!
CRay’s Tip of the Day…
Hunger for Life! Oftentimes we coordinate our lives around food. Whether it is meeting up with the girl’s for drinks (and appetizers), going to a family cook out or simply grabbing lunch with the co-workers, we tend to incorporate food into every facet of our day.
Don’t get me wrong, it is extremely important to eat three healthy meals a day and two snacks, we just take this overboard at times. Let food be a necessity, all while creating a hunger for life! Let a fun hobby or a walk in the park replace happy hour. Bring a healthy fruit salad to the BBQ instead of a three layer cake and cookies. Let lunch with the co-workers be more about taking a mental break from the job than the restaurant selection.
Create a hunger for life by following your heart and making your dreams a reality! If we put as much energy in to creating the best life ever by attaining our goals as we do picking out the best restaurant to eat at, our live would be so much better!
In Peace and Struggle.
CRay
I hope each of you are enduring a pleasant morning! I had such a busy weekend, I can’t wait to just sit down and partake in some “me” time! Life tends to consume us at times at it is so important that we set aside time for us. I am working on this…
So… I stated in an earlier post that I was starting a Fast on yesterday. That “yesterday” has been moved to today. I went to a Super Bowl Party and it got UGLY! I didn’t want to even play with myself. I got out of control. I decided to start today. I am back focused and I know I can do this!
I ask that each of you all pray for me. This is the hardest thing that I have ever done in my life (next to childbirth). I know that I can do it… I just have to take things one day at a time. Today is my day! I woke up, took my vitamin, medicine and had a shake. I will consume one more for lunch and I will eat something healthy tonight (after 6) for dinner. NO EXTRAS!
I am going to journal this experience, so that some how, some day it can be an inspiration for others.
Oh… pray for me!
CRay’s Tip of the Day…
Hunger for Life! Oftentimes we coordinate our lives around food. Whether it is meeting up with the girl’s for drinks (and appetizers), going to a family cook out or simply grabbing lunch with the co-workers, we tend to incorporate food into every facet of our day.
Don’t get me wrong, it is extremely important to eat three healthy meals a day and two snacks, we just take this overboard at times. Let food be a necessity, all while creating a hunger for life! Let a fun hobby or a walk in the park replace happy hour. Bring a healthy fruit salad to the BBQ instead of a three layer cake and cookies. Let lunch with the co-workers be more about taking a mental break from the job than the restaurant selection.
Create a hunger for life by following your heart and making your dreams a reality! If we put as much energy in to creating the best life ever by attaining our goals as we do picking out the best restaurant to eat at, our live would be so much better!
In Peace and Struggle.
CRay
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