Author: Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

Monday Musings

Hello Monday my little pretty…….

Did you just hear that in the voice of the Wicked Witch from Wizard of Oz?Well Monday is here kids, however you got started in it. Honestly this year, the days have just kinda blurred into one another.One of the first things my conscious mind does waking up is reeling in the day of the week that is starting.It gives me an early sense of accomplishment when I get it right 😉Speaking of starting the day…

Did you participate in National Coffee Day last week?

Yep, September 29 is designated National Coffee Day, but really in my opinion every day is. Anyone else agree on that?

Nitro cold brew is where it's at

There is something soothing to my soul and spirit with that dark delicious brew. The aroma and anticipation make waking up early all worth while. Of course, let’s not forget the midday enjoyment. For me however, the afternoon beverage usually takes a cold form during warmer months.If you drink coffee, do you enjoy it through day or morning only?

October and things that go squeak…

So it begins.

I opened my cabinet late in the evening a few nights ago and nearly passed out.The creatures beady red eyes almost level with mine…it was all I could do not to squeak.

Ironically, my granddaughter has named it “Squeak”.

I may have, however, brought this on myself.

Several years ago I started.. as a bit of um…fall festivities? 🤔 I would leave various creatures around the house in places where my unsuspecting kids may or may not be startled by plastic mice, rats or a snake.The times I heard screams from my daughter in laws in the bathroom….. 😂

Anyway, I immediately texted one of them expecting it was pay back for toad pics I sent or her thinking I had taped a real tarantula over the front door…. I mean….I get that I would deserve it.She laughed and said it wasn’t her.. so I sent the pic to youngest son who was surprised then mildly suggested my older sonMy quiet, low key, laid back and chill son ?? After some convo back and forth with her she said well its always the quiet ones you have to worry about….

Days later….he quietly revealed his wicked deed on his poor old mother. He reminded me of the time he left one wrapped in my bath towel. When I pulled it off shower door, the thing just came flying out at me. 😱Uh… I kinda did scream then.I guess pay back can be kinda rough huh?Beware if you come to my house.

In other creepy things….

Evidently Spam fries are a thing.

Uh, that’s a no for me dawg.

If you tell me you eat Spam fries, I’m not sure we can still be friends.Would you try them?

Since we are discussing food…

How about something a little tastier? With the approach of fall, who won’t be considering those cozy comfort meals? And what is better than roast with veggies? And what is better than dropping it in the crock pot so it’s ready for you in the evening after a long day?I tried this recipe last week, easy and tasty. You can find other crock pot recipes, among others, on my pinterest site

https://pin.it/655w7bn

In other life stuff….

I’ve shared with you before about my vintage and antique business. What started off as a fun hobby two years ago has slowly and steadily increased to a fledgling business that I love. Not only can I flip furniture once left for dead, I also adore finding vintage kitchen and home goods for my customers.A few months ago I also started selling Dixie Belle chalk and mineral paint. That has not only been fun for me, but I love offering awesome products to my customers for their diy projects

Wow. I’m not in athletic clothes. 😁

And of course I’ve gotta show you a few recent flips…..

I love all the vintage Mersman tables with those little claw feet. For some reason most people aren’t into that mahogany look anymore 😉 I gave this one a French country look in a warm yellow ( Dixie Belle of course, Rebel Yellow)and did some hand stenciling on it for a fresh look.

Next up…. a vintage suitcase that had seen better days. I gutted it, relined inside, painted and stenciled on outside and wow, she is stunning now 🥰

Of course you know, I have quite a few projects still in the works….that means job security. 😁 I promise to share more.

Ok your turn! What’s new in your week? Any adventures or did you try a new recipe? Get in a different work out? What ever you’re up to, be safe out there and love each other!

Elliptical Benefits

So boys and girls, for fun today, I thought we would discuss the benefits of the elliptical machine.

Let me state, I usually prefer to be out on the road and not on machines, but there are times and places for everything.

Sometimes I use it as a warm up for strength training, about 15-20 minutes to loosen my old body up. Sometimes I use it at the beginning and end with weight training in the middle, makes for a nice solid workout.

The other day though, I just felt like slamming out a serious cardio sesh so I did a little over an hour on it.

The thing I love about that? It gives me the same exhausted, sweaty,exhilarating feeling I can get with a solid run.

Which I’ll take, since running is off my plate for now. 😑

It’s not all fun and games

In the comparison of running to the elliptical it works like this for me :

First 10 minutes on it…..”Oh my word, are we done yet? Why am I doing this??”

20 minutes in…..sweat has been free flowing for awhile, I’m keeping a steady pace, thinking “ok maybe I’ll do 30 minutes ”

35 minutes in, all of my favorite metal music in my ear, I’m totally in my zone thinking “hey I’ll just do 45 minutes….”

40 in, “I forgot how amazing this feels, I’ll stop at 50”

Then…..I’m hitting that hour mark….

Sweat in my eyes, blinded by it, heart strongly pumping, breathing hard because I’ve gone all out in the last minutes……

There is something so therapeutic about it, something cleansing and satisfying in the work of it.

Ok…but admittedly I’m a weirdo and you may not get the same sick thrill from it I do.

But can I share some positive benefits of tackling it for any time period?

Benefits of elliptical training

It can aid weight loss. A 30 minute session can burn between 150-400 calories.

It’s low impact. So if you have any joint issues it is a perfect non impact exercise that can pack a good cardio punch.

Offers a whole body workout. Not only using the stepping motion for lower body but using handle levers that work with the upper body give a total body workout.

A big boost for your cardio health. Love it or hate it, cardio exercise benefits your heart and lungs, strengthening them so they can do their work more efficiently with less work. Spending 20 -30 minutes on the elliptical will greatly help your heart.

Improves cardio stamina. A high intensity session of 15 minutes or moderate for 30 minutes will greatly improve cardio stamina. Building yourself up will also allow you to have more stamina in other exercises.

Helps to improve balance and mobility. Elliptical trainers are good for conditioning your body for better balance and mobility.

The Elliptical trainer workout also helps improve blood circulation. Better blood circulation helps maintain oxygen flow to all parts of the body. It boosts immunity, reducing the risk of diseases and chronic sickness. Good circulation also keeps the vital organs healthy and helps improve sleep quality. It also reduces your skin and hair issues.

Spending just 5 minutes on the elliptical machine can help you feel less stressed. That’s because exercising releases serotonin, the “feel-good” hormone. Serotonin has blood pressure-lowering or antihypertensive effects.

Doing low-intensity or moderate-intensity elliptical workout every day can have a positive effect on hypertension. However, you must consult your doctor if you are taking medicines for hypertension or have undergone major surgery.

Elliptical exercise is weight-bearing. This means your muscles and bones need to work to push the pedals. This causes muscle wear and tear, which is good for building stronger muscles and bones. This workout is great for people with osteoporosis and those with a high risk of fracture.

There you have it! Some positive and beneficial reasons to try out and implement an elliptical into your fitness routine.

Now your turn, have you tried one before? What is your take on it?

The Joy Of Exercise

I’m in the midst of reading a book ( among many other projects) right now. With so many active things to keep me moving, getting still to read is a treat.Not only am I carefully reading through the smart, intelligent writing of this book, I’m also fact gathering for the book review I will write on it. The book is titled “Give Yourself More” by Georgie Fear and K. Aleisha Fetters. ” a science backed six part plan for women to hit their weight loss goals “

I had the pleasure of writing reviews for Georgie’s book “Lean Habits For Weight Loss”, both editions. Be sure to check those out in my past posts.What I love about this book so far is the sound truths women need to hear and be reminded of.You are enough. It’s ok to take up space, to be strong and powerful.It’s ok to eat food, real food that is healthy, tasty and nutritious.I’m so tired of seeing ads, sales posts, multi level marketing companies etc telling women the only way to lose weight is to go on a cleanse or fast. That they need to detox their bodies to get healthy. That they have to be miserable, hungry, live off shakes and pre-made who knows what fake foods, or denied of adequate food to lose weight. Really, how fun IS it to be at a party or out to dinner and you are sitting there watching everyone enjoy themselves while you are denying yourself the pleasure of good food? Why when you can enjoy in moderation and balance and not sabatoge your goals, really you can.Ah! I digress.I’m getting ahead of myself. I’m just so dang passionate about this topic.I was talking about exerciseA few years back, I wasn’t on the “exercise is awesome” train. Like many of you I viewed it as a painful chore to get done.Something I “had ” to do to lose weight or to validate myself in some way.Like many of you, I’d determine a day I was starting and I was going to get it done.Once for all, I’d become permanently hooked on it.Then I’d crash and burn a couple weeks into it. Sound familiar to you? I’ve seen far to many people get on social media with a similar agenda. There are so many consistent similarities I can almost see the end before it starts.Why is it like that? Thankfully, I’ve learned a whole lot about myself these past few years and what exercise means to me. I pushed through those initial weeks, then months, and moved to a whole beautiful world on the other side.I love my workouts, I miss them when they don’t happen. I love how they make me feel, mentally and physically. I love the side effects of building a strong body.There are so many wonderful benefits when you stay strong and push through your mental struggles to do it.Oh, the bookYes, I was telling you about what I was reading.The author asked ( me, you, the reader) how we viewed exercise.Did we see it as a form of punishment, something to atone for the foods we ate, something to get done to lose weight? These ideas are geared towards us becoming “less”. To be Smaller, take up less space, be less. We are critical with our bodies picking out flaws or short comings, focusing on what is “wrong” with us instead of celebrating our body for all the awesome things it can do.It was mentioned that as ( women) we’ve lost the ability to enjoy movement, something as simple as a walk in the evening or playing outside with our kids.Our bodies are designed and made for movement.Yet we’ve made it something to dread or a form of punishment for eating the very food our bodies need for fuel.We’ve bought into the ” no pain no gain” mentality. That we must hurt or suffer for it to matter.Not true.A personal perspective During my strength training yesterday I was thinking about how people can view exercise as punishment. I’m long past that and although often “work ” I enjoy and appreciate exercise. I love the feel of my heart beating strongly, the deep breathes from my lungs and the sweat pouring off of me.I was also thinking about progress and appreciating our bodies even if we aren’t happy with something. And I thought about how I can lift things 99% of people around me can’t do.Like my 185 dead lift, or my 110 bench press, or doing butterfly situps with a 35 lb weight plate, and renegade rows with 25lb dumbbells and so much more…. And I thought about how freaking awesome my body is, middle-aged and all, tipping more towards the 60s after my last birthday, but how much stronger and more powerful it is now than it ever has been. And that my friends, is the bomb. 😁

Boxing is just one of many activities I enjoy

The Joy Of Exercise I guess you could say by now I have ( mostly ) 😀 found the joy of exercise. I have found the ability to appreciate it, for how it makes me feel and not use it as a means to the end.So how do you get that? How do you walk that path that turns into consistency and is built into your daily life?* think of activities you truly enjoy and start there. Do you enjoy feeling the evening air on your face after dinner? Go for a walk around the block. The next day do it twice. Think about what you see and feel. Just enjoy the movement of being outside. *Focus on activities that you will be consistent in.*Strive for at least 30 minutes to do your activity, most days of the week.* Be positive about your body, thinking of the ways it is serving you in that activity.* What do you want to get better at? What goals can you set to do that? When I started running nothing made me want to get better at what I was doing than having an event to
train for. Since I was my only competition I was always looking for ways to improve my running game.* Don’t use your activites with the idea of weight loss or for punishment for eating. Appreciate your body for all the awesome things it can do for you!* Plan in variety. The more activities you can choose from the less you will be likely to feel bored with constant repetition of the same activity. My physical activities have ranged from running to cycling, rowing, weight lifting, boxing, walking, and the elliptical. Every day I pick a different activity, or activities. Exercise is now, more than ever, important for our mental and physical well being. Love your body, appreciate it, and offer it exercise as a form of self care, not punishment.Tell me, what has been your mindset on exercise ? Punishment for eating or a tool for weight loss? Or an activity to be celebrated and enjoyed?

Monday Musings

Happy Monday kids!Where oh where do I start in today’s Monday Musings edition?Let’s start with one of my fav topics…. snake oil offerings…. aka health and wellness companies looking for those desperate to lose weight, along with their cash.When it comes to health and nutrition there are some guaranteed buzz words that will send me head on into the other direction. If you come at me with words like “cleanses “, “detoxes”, “fat burners”, telling me I need to get toxins out of my body, and that I need to spend my days drinking shakes or mystery drinks, I’m gone.Like yesterday, gone.I like to eat my food, not drink it.I get it. With the weirdness of the last few months people are stuck at home alot more.Feeling emotionally strung out they reach for the ice cream cartons and chocolate.”Quarantine 15″ is a reality for many people. Well, hopefully not that much. Life has been crazy and food, for alot of us, can be entertainment, comfort, or simply boredom eating. Being home extra time gives more opportunities to graze when we usually wouldn’t.No matter what your current weight situation, you don’t need to be cleansed or detoxed from your affair with ice cream or fries.Just incase you don’t know, cleanse and detox are buzz words for “starvation and being miserable “. I’ve never met an honest person who wasn’t ready to finish and get back to normal life from being “cleansed”. And the weight loss from it? Nothing but water loss, not fat.And I’ll say it again for the kids on the back row…..there is no such thing as a fat burner! If that stuff actually worked, everyone would use it and we wouldn’t have an obesity epidemic.So what would I recommend? I’ll put it as succinctly as possible.Eating! Eat good nutrionally dense foods with adequate protein that satisfies you.Feed and nourish your body with good foods, don’t deprive it or eliminate foods it needs.And don’t forget to allow treats because life is good and you shouldn’t live deprived.You don’t have to starve to lose weight or feel constantly hungry.Movement!If there is one thing under used for our wellness, mental and physical, it’s exercise. Exercise makes us feel strong and can clear our minds. I do my most creative thinking during exercise.Don’t get caught up in thinking you “have” to do it to lose weight. Take the weight loss out of the equation.You can build strength, gain energy, develop more muscle mass, develop your cardiovascular system, and flex your creative mental energy without actually losing weight. ( do it often and frequently with my suggestions on healthy eating and it will happen) you should exercise no matter your body size because it benefits you in so many waysBut please, don’t get on the cleanse and detox hype bus in a quest to get to lose weight.Speaking of building strength….I have been making strength training a part of my physical discipline for awhile. This week I tossed a little more weight on my bar moving from 155 to 185lbs on my dead lift. I did 3 sets of 3 for a starting place. I was pleasantly surprised when I did it again yesterday, it didn’t feel as hard as I was preparing for. I look back to several years ago when I got 8 lbs dumb bells and they were a little work for me ha it seems crazy now since I use 25lb for alot of my arm work. Consistency does pay off.You… no matter where you are… have a starting place for your health and fitness. You just need to find it.Speaking of all things health I’m excited to be reading this book, Give Yourself More. I’m also excited to finish so I can write a review on it. This book takes women past “just” losing weight to learning more of themselves to giving themselves “more” in life. I previously did a book review on Georgie’s “Lean Habits For Weight Loss” ( find both reviews in my posts) which focuses on building healthy, sustainable habits for life long weight loss. You’ll find my review here on my page when I finish this book .Oh…..and if you never had a black Nitro brew coffee, you need to. 😉No how about some fun stuff? I’ve shared with you before that I have a little vintage furniture business. Of the many positives I ponder in this weird time we are in, is how it has continued to grow. I moved into a larger space in the shop,and became a retailer for a well known chalk paint company. It took off so fast I made the move to become a premier retailer (lots of perks with it) all within a few months. I put together my website and launched it. I’ve gained alot of followers and picked up lots of custom orders with new customers.My little hobby, this fun little side gig, has turned more and more into a thriving business.All during a time things were closed and nothing was moving.I used that down time to be productive, to work and accomplish new things. I firmly believed that things would get moving again and I wanted to be heading that way, ready.Guess you can say I never let grass grow under my feet.I’d challenge you in this time to find something new to learn, build a hobby or craft. Take care of yourself and maybe get into some type of exercise. Use this time as an opportunity of personal growth. Read, write, reflect.Ok you wanna see some of the things I’ve dragged home recently, don’t you? I love showing you pieces from days gone by 😊

Harp media holder

Gorgeous antique china cabinet. Selfishly. I’m keeping this

These antique cabinets got a little make over

I transformed this cute telephone bench. She sold this weekend 😊

Just a little snap shot of some of my projects, my many, many projects 😱So I guess I’ll leave you with this thought. Are you using this time to be productive in new ways? A lot of our lives and schedules may feel perhaps, a bit disjointed right now. We can look at it all in a negative way, or a way of accomplishing new things we haven’t done before.Tell me…. have you used this time to try new things or to learn something new? Are you focusing on caring for yourself in how you eat and move ?

Birthday Reflections

Hello my faithful readers!

Am I the only one who wakes up lately wondering what day it is, what month or some days, what planet we’re on?

Like a surreal time warp lately.

Therefore, it kinda caught me off guard when hubby mentioned a week or two back,” hey you’ve got a birthday coming, what do you want?”

( My birthday was on Saturday)

Ah! Christmas in July 😁

Like wow, where did the year go?

If you will, allow me to wax poetic in this post on some reflections of another year around the sun .

Age is definitely a number

I giggle when my young friends lament that they are on the door step of 30, like it’s the end of life.

Although 30 is a ways back in my rearview mirror now, I love where I am in life. I want to tell them that getting older isn’t awful and it’s something many will never know. That getting older means wisdom gained, compassion deepened, love expanded, and a broader understanding of things you didn’t really grasp years before.

Getting older means knowing yourself, really. The good and bad and knowing how to manage both of those areas. It means knowing how to use to your voice and being comfortable doing so.

It means gained confidence in ways you have not have known in your younger self.

It can be developing new skills or talents you find along the way you didn’t know you had earlier in life.

Age also challenges you to press into hard things you may never have dealt with. It can either forge strength in you, or leave you weak or fearful.

You also learn to be true to yourself and who you are….or you don’t. Being true to yourself might not always float everyone’s boat but that is really their issue, not yours.

Be authentically you, there is no one who can fill your shoes.

Getting older doesn’t need to define life as “less”.

That’s how it’s often observed right? Getting older means you can’t or shouldn’t do certain things cause ya know, age right?

Don’t do this, don’t do that.

Nonsense.

I jokingly tell my kids I will forever be the mom/grandmother/aunt in little shorts at the family picnic 🤣

I will be on the dance floor if there’s music and not observing life on the side.

I will continue to push my limits and challenge myself to new things.

I want to learn and grow and be better with each year marked.

Age is no excuse

Honestly, I do not even let myself allow that idea into my head. I refuse to be guided by a thought that would cripple me from living a life of more .

As I reflect back on this year, it is not without looking at some hard times I’ve walked through that have strengthened me in ways I had never previously known. Walking paths of illness with loved ones builds unknown strengths in you that you don’t know you possess until you go through fire.

Getting older is often looked at as getting weak with the thought older people should step aside so the stronger young ones can handle it.

Physically, my body is stronger and more capable than it has ever been.

I love that! I love that my sons call on me at times to help move something because they know I can deliver.

Pushing myself to lift heavier or ride farther on my bike, whatever, it may be is empowering! And training my body prepares it for those daily life tasks we can be called on to do.

I guess really, if anything, I don’t ever put limits on myself. That has allowed me to grow and tackle such big goals that if I had put mental limits on myself I would spend my life wondering if I could do it, instead of getting it done.

A friend tagged me in this post yesterday telling me it reminded her of me, of how I am and the fact she felt I’d say the same thing to my followers, and she’s right.

No matter where we are in life, choices are to be made. What we do determines who we will continue to grow into.

I will, no matter my age always be pressing into where I want to continue to be, and that is driven by what I do.

How I think, the goals I set and how I challenge myself.

Chronologically, age happens to all of us. We have no control over that.

How we approach aging, the choices we make, our behaviors and attitudes, our mental thinking, well we have a ton of control over that.

And with those ideas firmly in mind my mantra will forever be, age is no excuse.

Cheers to another year celebrating #50ish!

Saturday Snippets

In this edition of Saturday Snippets…..

It’s Independence Day here in the U.S.A!

Happy 4th of July to us.

The quintessential summer holiday marked with sunny skies, warm to horribly hot weather, kids in swimming pools, family gatherings with potluck foods of all types, tasty desserts, and after darkness finally falls on a long summer day, glorious fireworks.

My family is no different as we will gather to celebrate and observe the wonderful freedoms we’ve been given and of course, enjoy some good food.

I thought I’d share a recipe with you I found years ago in an ice cream cookbook ( uh, do you call ice cream, cooking??)

Anyway, it was a huge success and it’s been made for many July 4th celebrations. Not only is it amazingly delicious, it is beyond simple to assemble and then let the ice cream machine do the rest of the work.

*** on a side note, as I write this, said machine is making awful noises and I’m praying it will limp through one more go round of ice cream making.*** 😱

My scrawled happy face in the corner years ago is the thumbs up of approval for making again.

Nothing says summer coolness like real cream and fresh strawberries, and a little sugar thrown in for fun.

As we celebrate this year it is hard not to be mindful of all of the upheaval and concerns in our country.

However, even in the mix of difficulties, and overall unknowns with some things in our world, I still believe I live in the greatest country.

I’m proud to be an American and am blessed by all we have, the opportunities available, and most of all, our freedom.

Happy Independence Day!

Tell me, do you like to make homemade ice cream?

Weight Loss Basics

You know that old saying “don’t reinvent the wheel”? It basically means don’t duplicate a basic method that has already been optimized.

I’m carrying this thought over in today’s post to weight loss.

Heads up…I may get on my soap box regarding this topic…..

So I may be a little passionate about it

I’ve seen plenty of those weight loss “health and wellness” posts from companies lately and they just make me twitch. You know the multi level marketing gimmicks your neighbor may sell or the current hype a celebrity is pushing?

Yeah, those.

Why does it bother me? Because there are so many people desperate for a quick and easy fix to get rid of their fat and feel better about themselves that they are willing to throw money ( and a lot of money) at a bunch of hyped products and supplements that will give them the good life.

The reality is, for the most part, all the majority will lose is a lot of their hard earned money.

And listen up, if they have a secret group, will “PM you” info or won’t publicly share what their great weight loss programs are about, run.

Run far away.

If their stuff is so awesome they should be willing to shout from the roof tops to anyone who will listen.

Also, if they can’t discuss their miracle products with you and refer you instead to the cookie cutter company video on it, run. They should be educated enough on it to discuss with you. Sadly, most of them are clueless to what’s in those “amazing” products they pedal.

If your new daily diet consists of using more of their products than eating good food…..well……you better be getting away from that too.

The other reality is this……

No matter what vehicle you try to use to lose weight, it comes down to relatively simple science.

You have to expend more calories than you take in for weight loss to occur. It’s not a complicated. Yet on the daily people try to way over complicate the process.

They keep trying to reinvent the wheel for losing weight.

They keep looking for the easiest way out, the fastest way to get there.

There is no fast way, weight gain doesn’t happen overnight nor will weight loss.

Let’s get back to the wheel

I know the old school way for weight loss isn’t cool or trendy. It’s not a current diet fad or an over priced “health” program.

But somehow, it works. And if you get going and stick with it you will develop a new way of thinking and behaving. It will become a lifestyle for you, a way to simply live.

You don’t have to reinvent ways to lose weight nor does it need to be made harder than it is.

The basics

You don’t have to count calories and log every bite of food although if doing so keeps you on track, do it.

I’ve used an app called Lose It that calculates your daily calories by what you enter. Or you can use pen and paper to keep track.

To have an idea of how many calories your body needs you might find a BMR ( basal metabolic rate) calculator online. You plug in all of your info, including purposeful exercise you do ( or don’t do) and it will tell you how many calories you need to live each day. From that number you can make small reduction of calories to help with weight loss.

A reasonable, healthy and sustainable weight loss is 1-2 lbs per week. You may lose more in the first week with water weight and some weeks you may lose a bit more ( or nothing)

Any program promising big losses week to week is not realistic or sustainable.

Eat real food. Crazy I know. Don’t get caught up thinking you have to eat some weird diet foods or starve to lose weight or worse you use a companies “fat burning ” products haha ( which are nothing more than pills loaded with caffeine)

A sample of what my breakfast can be like

Eat real, nutrionally dense foods. Think single ingredients or five or less on a label. Eating real food, and enough of it, will keep you satisfied and not hungry. Eat foods you enjoy.

Oh and that….you don’t have to starve and be hungry all the time to lose weight. If you’re hungry eat a healthy, snack. It’s ok to get hungry before a meal ( those are natural given signals for us to eat)

Speaking of….get back in tune with your body. If you’ve forgotten what it’s like to be hungry, get back to that. Learn to eat when hungry and stop before you “feel” full. This could take a bit of training but it’s the best way to build a healthy relationship with eating. You don’t have to empty your plate.

Practice mindful eating. Be aware of what you eat, how it tastes, smells etc. Being mindful helps you slow down and savor the experience.

Don’t deprive yourself. Eating what you enjoy leads to success. Learn to eat smaller amounts and allow that to satisfy you. In time this will become a habit.

Weigh in weekly to check your progress . Anymore than that becomes counter productive.

Allow for treats. Life is going on, enjoy the birthday cake or an evening out. Just get back on track with your goals the next day

Exercise. You don’t need it for weight loss, ( it helps) but it does make you feel good and strong not to mention it helps clear your head too. Find activities you enjoy and pursue them. Get good at doing it.

In summary

Know how many calories your body needs for daily living then subtract 10-20 % to create a deficit.

Eat real food, enough of it, to satisfy hunger.

Set realistic weekly/monthly weight loss goals.

Relearn your bodies cues for hunger and satisfaction

Eat mindfully.

Allow for occasional treats.

Plan for purposeful exercise, most days of week ( this helps with your calorie deficit) find exercise you enjoy doing.

Be patient with yourself on your journey. Change takes some time!

You don’t need magic pills, potions or other extreme measures to lose weight . The old tried and true method works perfectly, you just need to implement it and give yourself time to reach your goals.

Tell me, do you fall back on other things to lose weight or approach it like a slow and steady lifestyle?

Monday Musings

Hello world!

I seriously love saying that. The fact I have readers from all parts of our big world never fails to make me happy. I’m humbled that I can share with you, wherever you are.

So thanks for joining me in another edition of Monday Musings!

I hope, that life is returning to a bit of normal for you. There were lots of things making me think during this “quarantine” time. One of them is about masks.

I won’t get into the two camps….the wear or don’t wear. Each side has a bit of it’s own “airs” associated with it.

My thoughts are a bit random based on my quirky sense of humor.

So here are my positives on mask wearing :

I can yawn like an unconcerned cat with no need to worry about being lady like. No need to delicately cover my mouth to hide that bored, sleepy, I need caffeine yawn. Nope, with mask in place I can yawn unconcerned.

I always wear lip gloss, but behind a mask, who really knows if I am or not?

Mask wearing cuts down on potential, unnecessary snacking. 😉

I don’t have to worry if I’m looking “happy” to people passing….smile or no smile….that’s the question. They don’t know.

Finally, my eyes get the attention and not my smile. With my smile covered it’s time for my eyes to get their moment in the spotlight.

Ok enough of all that….

Did anyone start a new hobby, job or project during the quarantine time? I took my business to another level when I jumped in to be a retailer for Dixie Belle chalk paint. Our shop opened up May 1st and it’s been flying off the shelves….awesome…but now I’m chomping at the bit waiting to get two huge orders in .

I have also been asked multiple times about a website for my business so I have undertaken that project.

Let me say this….all things technical are not my calling…. much less building a website. I am slow….pathetically slow crafting this fledgling site. I am way speedier turning over ugly furniture and making it pretty.

I figured I put this site together for my blog 5 years ago, I can assemble a business website.

And…..it’s almost done. Engage happy dance. I’m feeling rather proud of myself right now.

Have you done something lately that is out of your comfort zone?

My business ventures are pushing me out of mine. I love risks, but there is the flip side of exhilarating terror too 😬

That’s all I’m saying for now. I haven’t shared with my customers yet, once I do I will share more here.

Speaking of all that….did I share the cool antique cabinet a friend gave me? I dragged it home, invested a little energy into it and now it makes an uber cool paint cabinet for my shop.

It started off like this…I had sanded some to unearth several other colors under the pink.

I also turned these old sewing drawers into something sweet and feminine….

Sweet right?

I just got these really crusty ones, but look at all those sweet details 🥰 I would love to turn all of this into a little cabinet.

When I’m not working, it’s fun experimenting with new recipes

This is a family favorite. Chocolate with gooey caramel and pecans ….so good. Don’t take my word for it. Give it a try

https://pin.it/6wajLD2

This other cake I made at Easter. Seriously the frosting alone with the toasted butter pecans is so good I’d just skip the cake 🤣

Here is the recipe for you to try and make your own decision

https://pin.it/7Kjgd1N

Have you tried any new recipes recently?

In closing…..

Remember to be kind to one another out there. Be helpful, be loving. Respect each other. This world is rough but individually we can make a positive impact in our circles. Have a good week!

Tell me….how’s your week gone. Everyone doing ok ?

Spotlight On Kale

Ok please tell me you didn’t see the title of this and bolt off somewhere. That you didn’t decide to read an article on basket weaving…..over kale.

Are ya still with me? I hope so! I thought we would take a look at this super power veggie and learn a little about this meme inducing food.

It’s good for you….really.

Got the themey green thing going on…kale, my shirt, my eyes….

Kale is a super food with staying power.

The dark, leafy green has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards.

Kale is more popular than ever, and it’s packed with vitamins and minerals. Kale is packed with tons of vitamins and minerals such as Vitamins B6, C, and K; copper, calcium, potassium, and magnesium. However, it has many other benefits to the body. It’s an anti-inflammatory, containing both omega-3 and omega-6 fatty acids. Kale is also an antioxidant, thanks to vitamin C and beta carotene.Kale is also good for vision, as it contains lutein and zeaxanthin, both of which have been shown to prevent vision issues such as macular degeneration and cataracts. Furthermore, kale aids in your digestion thanks to it being high in fiber and water.

Benefits of kale

Kale can be curly, flat, or even have a bluish tinted mixed with the green. The flavors differ so you may try them all. Whether you buy it from store or pluck from your own backyard, look for dark crisp leaves. When you get ready to cook or eat it remove the leaves from the tough stalks.

Nearly 3 grams of protein
2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
Vitamins A, C, and K. (And lots of it per 1 cup serving!)
Folate, a B vitamin that’s key for brain development
Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against against macular degeneration and cataracts. Minerals including phosphorus, potassium, calcium, and zinc.
Kale is great for digestion since it’s extremely fibrous
It is also high in iron. Per calorie, kale has more iron than beef. Yeah read that again. 😅
Kale is filled with powerful antioxidants. Antioxidants are molecules that offer up one of their electrons to the free radicals, thereby neutralizing the free radicals and keeping them from stealing an electron from our cells. At its best, this strong network of warriors can stop up to 99 percent of of free radicals from damaging our cells. Antioxidants, such as carotenoids and flavonoids help protect against various cancers

How to cook kale

Don’t say….add coconut oil so it will slide easier into the trash can 😜

Saute it: A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.

Make a kale Caesar salad: You can eat kale raw in a salad. The leaves can stand up to heavy dressings. Kale Caesar salads have popped up on many restaurant menus. You can whip up a homemade mustard-based dressing that has all the thickness of Caesar but fewer calories.

Bake kale chips: Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack.

There are some tasty recipes out there for the often shunned, yet nutrionally packed,kale. Here are a couple for you.

https://pin.it/4bRrP8m

https://pin.it/3awefne

https://pin.it/jwMVcZa

Happy eating! Now tell me….are you a kale fan? If not, are you willing to try it?

Fitness And Self Care

There are lots of “new” terms being thrown around in the last few months. Some I’ve honestly come to despise….social distancing anyone?

However, one phrase,although not newly coined, has been something overlooked in many lives. “Self care” is something that many have put on the back burner even before the global issue became a concern.

I think self care is even more relevant and important now than ever. With so many forced to stay home a new, weird daily life has formed for many. Our routines are displaced and many of us have tried to maintain normal activities as much as possible.

Yet, sometimes it requires extra effort to make it happen. I’ve heard many say how they are trying to get back in a fitness routine, that life has gotten them off track.

Oh do I understand about fighting back to get in an established routine! My year started off with my husband having cancer surgery mid January which turned into a 36 day stay because of various things. My workouts were hit and miss as my days were in a roll of waking up and heading to hospital and spending the day there. I had no energy to even contemplate it when I got home. I squeezed in workouts where I could and when I could dial up the mental as well as physical energy to do it.

Once he was home ( end of February) we had a couple weeks as we tried to get back to normal. He required some help and care and I was still focused on getting him settled back into home life. Work outs were sparse but I always felt better after.

Then when all the world weirdness started and days were a blur into another it made it a bit harder in some ways. I did however, have one thing going for me in that, I’ve always worked out at home. It meant digging deep into my discipline ( cause motivation can be a fleeting thing) and taking myself out the back door most days of the week.

There is a wonderful beauty of working out in my own little space. Whether I choose to hit the road

or stay in to do strength training or use the elliptical ( my surrogate running for now) I can do it. I’m not bound to someone’s arbitrary rules and my sweat is all that I’m dealing with. Not to mention, I don’t feel a need to look a certain way.

So how do you get back on track

You start. You start somewhere. You determine that you will do something that is positive for you. If you prefer mornings, know the night before what you are doing. Maybe it has to be later in day or after work. Whenever your preferred time of day is, set it to your schedule. You might set out clothes and accessories you need so you see them waiting. Don’t make any excuses to cancel out.

Engage your mind

I often have people tell me they admire my motivation. My response is motivation is fleeting. Yes, you can get motivated to do something but that feeling can quickly leave. Discipline however, that is what often drives me. I’ve disciplined my mind to push into what I know I need to do . Discipline feels powerful and controlled. It is the thing that moves me from merely thinking about it to actually doing it. To get started again, you need to mentally engage yourself .

Do what you love

Doing things I enjoy and that challenge me have kept me at it. If I find myself doing too many days of an activity that is making me feel…restless…I change things up. I always tell people they should have more than one activity, but no matter what they should enjoy those activities. If you hate running, don’t run. Brisk walking can give you lots of good benefits. Get back to the thing that makes you happy and you enjoy.

Take it easy on yourself

As I’ve been pushing back into more athletic activities, I’ve had a few moments of frustration feeling like I’m not where I was like, 6 months ago, and yeah that annoys me. However, I was out on the bike this week and I’ve been hitting really big hills I haven’t seen in awhile and I scaled them just fine so maybe I’m not the weakling I thought I’d been reduced to 😅

Staring down that hill I came up a few minutes before

No matter what activity you may have gotten off track with, be kind to yourself as you get back to it. You might be surprised that you are in better shape than you thought.

Your self care is important

During these trying days, with conflicting information, disrupted life and schedules, lack of work for many, self care is more important than ever. It may not be about achieving a certain level of fitness as much right now, as it is about your mental care as well. Exercise is one of the best tools to combat depression and anxiety, as well as potentially helping you sleep better and overall feel good about yourself. I find I do my most creative thinking during exercise, as well as problem solving. Self care isn’t selfish, its necessary for you to be healthy inside and out.

Your turn

How are you doing with self care during these trying times? Have you had a plan or do you need to get on board and get back to what you were doing?