Category Archives: Mindset

WEDNESDAY WISDOM

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Happy Wednesday to all. I am here to say I have not missed a workout since I started brand new last week, and my food is on point. Last night my hubby James and I went to a movie and when we got home he decided he was taking a rest day. It was tempting to blow off one workout, but I declined and followed through with my commitment. That’s the theme of this new journey, following through with commitments.

I took before photos last week and I’m thinking about when I should take my next round of photos to chart progress. I’m thinking three months. That would be the end of January. What do you think? Do you feel three months can show progress?

Tomorrow is Halloween and I’m having a vegan cheat meal, a Tofurky sub and some potato chips. It’s my first cheat meal in two weeks, but I’m not going to call it a cheat meal any longer; it’s a splurge. I’m using my extra WW points so I’m not going off track, it’s just not completely clean vegan and that’s ok with me. I’m going to enjoy my vegan sub and chips, and have a little dark chocolate too.

I’m living life happy as I lose weight and get fit. It’s all about achieving a healthy mind, body and spirit. To get that you need balance. I will post a photo of my sub on Halloween. I’m eating fun foods and spending the day with my hubby, but I’m not skipping my Thursday workout. Back to the importance of commitments and building a solid routine, keeping that momentum going strong.

Do you love Halloween? We love the time between September and January, it really is festive. We hung orange lights and everything at home is illuminated. Yesterday our building had trick or treaters, it was so cute to leave out candy and see the smiles on the kiddies faces!!  No matter what you are going through, making others smile is definitely healing.

Off to work for the day, my food is packed for tonight I’m doing my Wednesday #benderfitness workout after I get home. No more excuses. Please give me your thoughts about the next time I should take full body photos to chart my progress. Have a wonderful Halloween Eve.
With Gratitude, Rose

MOTIVATIONAL MONDAY

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Today is weigh in Monday and week two of my #benderfitness workouts. I weighed in at 176  and lost 1 lb. I’m focusing on clean eating (vegan) and also balanced eating. What does balanced eating mean? For me it’s eating a 80/20 diet or 90/20. In other words the bulk of my meals are Whole Foods plant-based, using minimal oils and lower salts and sugars, always counting my WW points. It’s my WW points that help me stay balanced when I eat something that’s more processed or a treat. I’m getting my vegan nutrition in and I don’t feel deprived. It’s truly balanced eating and I feel great after my week one. Focusing also on my workouts is important too, I’m refusing to be a slave to the scale. I lost one true pound, I didn’t cut water or skip meals yesterday like I have in the past to get a better number on the scale. I am in it to win it and not taking shortcuts to get there.

Lots to do today, so that’s it for now. It’s my day off but also the first day of my second week of Melissa Bender Fitness workouts. I started my day with a vegan Vega protein bar and one cup of delicious coffee with my Silk vegan creamer, lots of water and fruit.

I hope you are having a Happy Monday and chasing all of your goals no matter what happens. Last week felt like the lowest week we experienced in a long time but I didn’t quit. I’m committed and I’m climbing over all obstacles that come my way. Happy Motivational Monday to all. Love and Light, Rose

 

 

CONSISTENCY

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Everyone has a starting point, it’s ok to begin again. Start where you are, no matter how many times you may have faltered in the past. I’m really good at wobbling and losing my focus and getting it back again. So much so that my dear friend Kristen and I call it being a weeble, like that 70’s toy Weebles. Weebles wobble but they don’t fall down. I may wobble, but I refuse to fall down, and even if I do I will stand back up again. You can’t knock me down.

Today is my day three of really going after my goals. I’m really going to work on consistency and commitment. Monday through Friday I will do my #benderfitness scheduled workouts, cardio, and blog every day. I’m going to get my weight in the 160’s ( short term goal) and go volunteer at the Horse Sanctuary. I’m going to work hard at my job because I’m grateful for it, and I’m going to work around it to make my goals a reality.  Like I said in a previous post, control the things you can control when life seems to literally be out of your control. You can control what you eat, how you move your body and your mindset.

I took new before photos and dated them. It’s actually quite liberating to face where you are. I have done just that, faced where I am as I work on where I am going. Where are you going? Make sure you pack a positive outlook, it will take you farther then you ever imagined. Love and light.

Rose

 

 

MOBILE MEDITATION

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Happy Tuesday. Today is day two of my workout challenge and my weight loss journey, I fell off the wagon again. My weight is 177 lbs, I will keep at it until I get it right.  My workout yesterday was so inspirational, it really made me wonder why I ever stopped in the first place. I started with my outdoor cardio for 40 minutes, did two rounds of my Benderfitness Monday/Wednesday/Friday workouts,(thanks to my bff Melissa) and ended with ten minutes on the rowing machine. My muscles felt the shaking that happens after a good workout. Day one sets the bar for day two. It was like coming home. It’s truly mobile meditation.

If you live in a mild climate or the weather is nice where you are I highly recommend doing some of your workout outdoors. There is nothing like being one with nature, wildlife and all the other walkers and runners getting their miles in. As I began walking, my eyes caught a woman walking a dog with three legs. My heart felt like it would just burst as I flashed her a big smile and a hand to my heart gesture as she smiled back at me. Through the course of my cardio I saw a young man with Down’s syndrome enjoying his jogging, a runner stop his pace to assist a family out of a swan boat, wildlife basking in the beauty of a Texas autumn day. You do not get the same experience from a treadmill. 

Finally I was finished, and I sat for a moment on a park bench and met the three legged dog Frisker. His fur parents are rescuers and I was able to snap a few shots of my muse for my day.

Frisker keeps going, he doesn’t let bad days or the fact he’s running on three legs stop him. If he can do it, so can I and so can you. Today is National make a dogs day but yesterday Frisker made my day. We are all connected. You definitely don’t get that type of rush indoors. I plan to get outside daily for some or all of my daily workouts. It’s definitely the kind of natural high five that keeps you motivated to do it again on day two.

What I got out of my  Monday was the beauty of life and living, nature and the kindness of people and animals, and best friends who come to your rescue even from afar. I also learned you may have challenges but that doesn’t mean you shouldn’t show up. There’s power in consistency. There’s power in trying despite how hard it may be.

Keep on keeping on and pay attention, there is inspiration everywhere. 

Love and Light Rose

 

 

 

 

WORKOUT CHALLENGE WITH MELISSA BENDER FITNESS

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Happy Monday. I’ve been thinking a lot about happiness lately. I believe in the power of a positive mindset.  You can choose to be happy, or choose to be miserable. We each have a choice. I’ve also been thinking about my goals, my health, and how it pertains to my personal happiness. I realized in life there are things you can control and things you cannot control. Here’s the riddle though, sometimes when the things you cannot control pile up, you stop working on the things you can control and you end up in chaos. So my advice to you if you are going through a difficult time is to stay the course with the things you can control. You can control your mindset, what you choose to consume, your attitude, and whether or not you make the choice to workout. You can always choose to reach out to a friend or family member, we are not in this life alone.

I decided to choose my health and my happiness. I realize I need to stop worrying about the things I cannot control and let fate take its course. Today begins my return to working out, to really committing to five workouts a week plus daily cardio. Today I’m alive to commit to my wellbeing, today I will not say no. I’ve reached out to my bff friend Melissa at #melissabenderfitness #benderfitness and asked her to put together a Monday through Friday workout plan. She has wonderful free videos on YouTube( you should check her out) but I want to be able to take my mat down to our apartment gym or the local park and do my workouts. She was so kind to put this together for me. There are two workouts, all body weight since I’m back to beginner status. Monday/Wednesday/Friday and Tuesday/Thursday. For my cardio I’m beginning with speed walking until I feel like I’m getting my stamina back. I’ve not been consistent and slacked off too long, but this is my choice to not be fearful or ashamed to start over. I keep saying I’m going to post daily and well, life happens;  but I’m really going to try to post on my progress as well as my struggles with food and time management. Time is one of my biggest obstacles, or excuses. I’m trying to correct my flaws of impatience and procrastination. 

Here’s the workouts, thanks Melissa. I probably will start with ten reps for each exercise and try to get in two or three workout sessions daily. I’ve got my playlist all ready for my cardio. My mindset is positive, and no matter how far I fall I always get up again. Are you with me? Happy Monday. Let’s control our happiness. Happy Monday. Let’s do this.
Love and light, Rose

 

 

 

I REJOINED WW ONLINE( after two week break)

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Before I get into my post I wanted to address Tropical Storm Imelda. We are in Houston and we are safe. I pray for all of those around me affected by another devastating storm. I’m so grateful to the rescuers, the businesses and churches opening their doors for shelter.  Thinking about my friends at Henry’s Home and Horse Sanctuary. A big shout out to Mattress Mack. I would love to meet him someday. He always ways opens his door to those in need. 

I was doing so well with my food, I was down 13 lbs since joining WW online. Two weeks ago I believed I could go it without WW so I let go of my membership. In that two weeks life happened, it always does. One comfort food meal turned into another and all of a sudden I was out of control. I could feel my fear of food and my eating disorder issues creep back into my psyche. It took a pasta and vegan key lime pie binge, and the sickness I felt after to send me back to WW online. I rejoined at 2 am. 

I woke up with peace with food. I felt my support was there. I started tracking my day and I made healthy choices. I feel back in control despite the fact I went up 6 lbs in two weeks. Better to catch it now and begin the process of losing and getting fit before I gain even more weight. Healing in mind, body, and spirit and giving back. Those are my goals on this blog. I made a delicious tofu scramble with spinach and veggies, no oil. I split my whole grain Dave’s bagel with my husband. I ate, I’m satisfied and I have zero guilt. That’s worth every penny of my monthly WW fee if $19.99. Love and Light to all and  stay safe if you are in Houston. Rose

 

My Fitness Challenge

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Today is my day one of fitness challenge to Halloween. My current weight is 170 lbs, down 23 lbs since last year. Yesterday I prepped by shopping. I bought Hemp Protein and a few very inexpensive workout shirts I found for $3.00 each. I just bought for comfort and my budget, and later when I feel like I’m advancing in my fitness challenge I will purchase better workout gear. Right now the goal is to just get moving. I also bought new running socks, but was so disappointed when they weren’t in my bag when I got home. I need new sneakers and now new socks too, but I will purchase those items at a later date. 

It’s raining cats and dogs here in Houston, and I have to go into work. I will be doing a lot of my workouts after work so I can utilize the energy built up from waiting tables. The gym is in my building so I don’t have any excuses. Tonight I will do 60 minutes plus ten sun salutations, and legs up a walk before bed to help with circulation.

My body doesn’t feel like eating much today, so I listen to my body and drink a lot of water. That always happens to me after a day of eating too much. I could say I never binge but that would be a lie, when I eat pasta I always end up overeating and getting sick. Note to self, no pasta for a very long time. I will make a hemp protein drink to take to work for evening fuel. 

If you are just starting a fitness journey I have simple advice for you. Start where you can if you are not familiar with fitness or it’s been a long time since you’ve worked out. If you can’t run, walk. If you can lift, do body weight exercises. If you cannot touch your toes, touch your knees. All you need to do is to begin, the rest will  follow and you will progress. Soon you will be doing things you never dreamed of but for now just move. I follow Melissa Benderfitness for workouts, yoga and running tips. Here’s her link. Love and Light Rose http://www.benderfitness.com/

44 Day Challenge

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Did you know it’s 44 days until Halloween arrives? This really begins the Autumn/Holiday season for many. My hubby James and I always have our little tradition. We eat burgers ( now vegan)  and carve pumpkins and drink cider, all watching scary movies. It’s a tradition we honored since our Pittsburgh days. This year we will not let that tradition slide by.

Today I’m starting a 44 day challenge. I’m going to try to show up here daily and share what I’m doing. I’m going to take it Day by day because I may change things up, but my plan is to focus on nutrition, fitness and goals. To show up daily despite my work schedule. I’ve lost 23 lbs but in my opinion I’ve been not working as hard as I can. I watched a video with Tao-Porchon Lynch and she really inspired me. So today begins my challenge. It’s 44 days until Halloween. Let’s do this!! 

No cheat days until Halloween. No pasta. Only whole grain foods in moderation. A little dark chocolate is ok. I’m really going to try to not eat my goodies at our bake sale, just the vegan healthy cookies but in moderation. No refined junk of any kind. I’m going to eat clean vegan. 

Daily Yoga Sun Salutations, and some other workouts. I’m using Melissa Bender Fitness, and my cardio will be walking, running etc. I plan to move 60 minutes a day plus ten sun salutations daily. Legs up a wall before bed. I don’t care if my workout before or after work, if I have time to sit and watch tv I have time to without. 1 hour plus ten sun salutations. Like that Pizza Guy on YouTube says, that’s the rules. Everybody knows the rules, everybody being me. 

The other things I will be adding will be addressed in future posts. What I’m reading, writing, who I’m watching for inspiration. Fun classes I may take, plus tools for self development. Products I use to help me heal and make me feel well again. I’m not sick but my body can be my temple again. Lots of personal goals I’m going to tackle. No procrastination. Today is the day. As I type this we found out an old friend in Pittsburgh PA lost his battle with Lung Cancer. He was only 38. Life is short. Do what you dream of doing today. RIP Chris Pierce. Thank you for your kindness.

RIP Chris

 

FINDING MY MOMENTUM

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My favorite robe isn’t a real robe, but I decided to make it one. It sparks joy!!

Good Morning lovely people. It’s September 4th, can you believe it’s almost autumn?  Here in Houston it will stay hot for some time, eventually cooling down in the 70’s and 60’s. That means I can do my cardio outside or at the gym. If you are stressed out there is nothing like moving your body to an upbeat playlist. This is my non-negotiable. I plan to exercise every single damn day, even if it’s after work. I love seeing the big birds when I’m out getting my move on. They really inspire me to take flight. Today is national wildlife day!! 

I stalk birds.

I have three weight goals. My first weight goal is to get in the 160’s by the end of September. That should be easy if I focus on my willpower and fitness. My second weight loss goal is 159 lbs.  That was my weight when we moved to Houston from Los Angeles. I’m currently 174 lbs, down 15 lbs since this time last year. I have to work on my consistency. Stress got in my way, I ate too much Nada Moo( vegan ice cream). I didn’t track, because I chose to overeat. Overeating is a choice, and I’m guilty of it.

Stepping on the scale is a reset for me. I’m back to counting points. I plan to eat more zero point foods, fruits, veggies, beans and tofu. Yesterday I stayed in ww blue point range, that means I stayed within my point balance. My third weight loss goal is around 140 lbs. I also really want to not just focus on the scale, but really focus on my fitness. I need to get strong, flexible and fast. It’s been way too long. I also want to try new activities, like kayaking this beautiful waterway where I live. 

Nature and exercise is the cure to anxiety and stress.

Goals, sometimes I get so mad at myself when I think where I would be now if I didn’t slip up then. I don’t believe in looking too far back, but I need to realize my mistakes now so I don’t make them again. So when a few months goes by I can say I am in a better place then I was in early September. The key is to think about this before every bite I take. Why is it so hard to get back your willpower after a slip up? Have you struggled with this in your weight loss journey? I just have to regain my momentum beginning this week.

Well, it’s coffee time. Love and Light to all and Happy Wednesday. Let’s do this, one meal at a time. 

Spanky, coffee and a Garden of Life Protein Bar.

Lots of water after I wake up, and fruit.

 

 

 

 

 

 

 

WEIGH IN WEIGHT GAIN

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I was reading Mantra Wellness Magazine, (photo from the pages of the magazine). I opened the magazine and this was the first page. It totally spoke to me. I messed up, again. I gained 3 of the 13 lbs I lost. Here I am, facing the music and starting over.

Weight loss is a series of ups and downs. You begin all gun go until a holiday or other food related event comes along. All of a sudden you stop tracking and you promise yourself just one bad day. Then there’s leftovers, so one cheat day becomes two. Soon you have lost your momentum. I’ve been there when I was successful in my weight loss the first time around, and I’m there now at the beginning of my second weight loss journey. The key is to catch it, to own your slip up and get back on that weight loss wagon. Get on the scale, face it and get moving. I gained three pounds. My weight is currently 174 lbs. I’m still down ten, and I’m catching this now before I gain the whole ten back. I’m making like a GPS,  I’m yelling recalculating. Here’s how I’m going to get back at it and stop the gain cycle and continue on my wellness/weight loss/fitness journey part two.

The first thing is to access the damage, weigh yourself. You need to know where you are.It’s easy to be in denial. Better to cry over a few pounds now. I weighed myself and tracked my weight. 

My next step is to track all my food, and as a ww member I’m going to try to be in blue dots. That means stay within my healthy range of points, period. I noticed my weight went up when I didn’t track.  When I did track I went over my points. My day begins with 24 oz of water with lemon, and a banana and an apple or whatever fruit I have. I let my body digest it before my daily one cup of coffee. Then my breakfast. Lately I’m eating a garden of life plant based protein bar with my coffee. Hey, I’m on the run and it’s only 5 pts. I’m going to make oat and peanut butter protein balls too. If you are vegan I would love to know some fast and healthy breakfasts that are your favorites. 

Being accountable here helps, so I plan to try to blog daily and try to get better sleep. I have two Siamese cats, and the minute our heads touch the pillow they decide it’s time to party. We have to get better sleep, that’s number one. 

Move daily. Non negotiable. That’s my only fitness rule right now. I’ve been spotty with my fitness so I’m making this one goal to start. Move my body vigorously for 45 minutes to 1 hour daily. I will be more specific later, but that’s my rule. It could be running, walking fast, Melissa Bender Fitness workouts etc. I just have to move it for 45 minutes to 1 hour. I started this on Labor Day. Plus I’m going to also add sun salutations, stretching and legs up a wall pose for circulation. 

Eat clean 80/20. The majority of my vegan diet must be Whole Foods plant based with processed vegan food only occasionally. Tracking every bite. I stopped this and I gained three pounds. It’s ok, I’m painfully human. I may try to not eat past 8 pm, but this may be difficult with my work schedule. I’m going to try. Time to revisit vegan meal prepping. 

So this is my restart of my restart. We are still planning to go to Henry’s Home and Horse Sanctuary soon, definitely this month. Ive been asked by my husband James to go when he can go. I do plan to visit and volunteer regularly after our first visit. There’s a lot going on in our life but this is something I can’t wait to do. I’m also helping a friend with a bake sale for her dog that needs surgery. I will post more about that later. I’m baking vegan goodies!! I believe we are here to be of service to others. Sometimes stress gets in the way, I’m working on ways to destress naturally.

I’m off to get my daily exercise in. I want you to know the road to goal does have potholes, and an occasional thunderstorm or two that can throw you off track. The sun will shine again, just begin traveling your path as many times as need be. The destination will always be there. Love and Light. Rose