Category Archives: WW

WEDNESDAY WISDOM

Happy Wednesday. Above is the photo of my before and after on my first part of my weight loss blog journey 2013-2017. For anyone new reading this I started my blog to lose weight and support a new charity with each ten pounds I lost in 2013.  I reached my lowest weight of 159 lbs in May 2017 and helped many charities in Los Angeles and San Francisco. In my life really got really crazy. My Mother became ill and died May 21st, 2017. Two weeks later we moved from LA to Houston TX, and in December 2017 we lost our beloved Siamese Rascal after months of trying to save him. It was a rough year to say the least.

In 2018 we had some major life challenges and my blog really came to a halt. I would start and quit, mostly because those changes left scars on me, just like the Elton John song lyrics from the Funeral for a friend song. Those lyrics really speak to me. Sometimes changes in the form of challenges result in scars. For me those scars took on the form of excuses, and I just didn’t put in the work like I did in the past. I ended up gaining half my weight back and I was truly unhappy for the first time in a long time.

Now it’s the end of 2019 and I’ve come to the conclusion there’s always going to be challenges. Scars fade eventually and you will get new challenges with new scars, that’s life. I’ve decided to go after all of my goals, beginning here with my wellness, fitness and weight loss. I’m at it every day because when the new scars fade I won’t have to feel bad for quitting. Quitting is not in my vocabulary anymore. I was strong through my move from LA to San Francisco in 2014 and I kept going, and that’s what I’m doing now. I’m taking inspiration from my former self, with new scars motivating me to overcome new challenges.

It’s my new week three and I feel wonderful. Transitioning to night workouts is a game changer for me. There’s a peace about the gym at that time. I’m up late because I work late and my energy is high, so I’m utilizing that fact to go after my fitness goals instead of using work as an excuse. Last night I noticed my planks are getting stronger, and my balance doing warrior 3 is really improving. These are the changes that start my progress. I’m very proud of getting to where I am in my mindset, and proud I’m no longer using life’s problems as excuses. I’m doing all this as an even prouder vegan, I transitioned to veganism in 2018. It’s who I am and that I got right. I’m living my most authentic life.

You can choose happiness or misery, and I choose happiness. I’m no longer an excuse maker. I’m a goal setter and getter. I’m on the road to becoming an after, taking it one mile at a time. There are no shortcuts, nor will I veer off the road and head in a different direction. This is my journey and my positive mindset gets to decide where I’m going.

Happy Wednesday to all. Love and light, Rose 

WEIGH IN MONDAY

Happy Monday. It’s week three since I’ve totally recommitted to my fitness and health, it’s also weigh in. Today I lost 2 lbs and my weight is 174 lbs. I’ve lost 3 lbs since I started over. It’s also week three of consistent #benderfitness workouts with cardio. Working out late is a game changer for me. I’m doing it my way on my time, and I believe that’s one of the secrets to achieving my fitness goals. I’m no longer skipping or making excuses. So far I feel fantastic.

Last night when I went to work I forgot my dinner, but I had my hemp smoothie. I was so hungry when I got home so I had to eat a quick bite of tofu scramble. There was a second I almost skipped my workout, but I walked out that door and got it done to a new fun playlist. I’m in Texas for now and they use the term Y’all a lot. It kind of grows on you. So I’m here to tell you, make it fun y’all. Make what you are doing fun, make it a game, use music, get excited. That’s what I’m doing and it’s working so far.

Well I’m off for the day. Crush those goals y’all!! Happy Motivational Monday to all. With Gratitude, Rose

BMI GOALS

Happy Saturday. It’s coffee time, and a moment to reflect on long term weight goals. My BMI went back up in the obese range when I gained half my weight back. So I did a chart to see what weight I need to be to transition to overweight BMI, and finally to a normal BMI number. I’m not in any hurry to get there. I’m trying to really focus on overall health, fitness, strength and flexibility; as well as building up my stamina. I understand I am not a number, but at the same time I need to have a healthy weight I’m working towards. It’s a guideline for me. My short term goal is 169 lbs and the next short term goal is 159 lbs. My ultimate goal is 141 lbs.

This week concludes my second week of consistent #benderfitness workouts, and cardio. I’m definitely feeling slightly stronger this week. I’ve noticed some improvements in the way I perform the exercises. Friday’s workout was the best so far, I was super energized and my planks were on point. I’m taking on day, one meal, one workout, and one weigh in at a time. I hope you are crushing your goals, no matter what your level is. Starting is half the battle. I’m proud that I’m continuing on despite challenges that may come my way. I’m on the road to being an after.
Happy Weekend love and light Rose

 

NOVEMBER ALREADY

Happy November, is it really November already? Today is also World Vegan Day. Let me start out this post by saying going vegan is my most proud thing I’ve done, I’m living my most authentic life. Happy World Vegan.

Are you team Thanksgiving or are you the type to fast track to Christmas? I’m a little of both, we love the whole time from October to January, it’s so festive. The weather here is a little cooler which adds to the ambience.

The Holiday season is not the easiest time to make a weight loss journey a success, but I’m going to get through it working out daily and with weight loss. Yesterday was Halloween, so I enjoyed a little treat within reason. Like I mentioned a few weeks ago when I began blogging on the regular again that I would be balanced in my approach. No more craziness and unhealthy ways to lose. That’s disordered eating and not part of my plan.

I began my day with avocado toast, topped with nuts, cherry tomatoes and Siracha sauce. In the past if I knew I was having a vegan splurge I would have skipped all meals, but not anymore. I know how important nutrition is, so no skipping for this gal.

My splurge was a lettuce and tomato sub, topped with Tofurky, vegan provolone and potato chips. I chose to drink sparkling water and I had a bit of dark chocolate. A lot of people would say that’s not a splurge, but for me it is. I’m eating cleaner whole plant based foods with minimum sodium, and the vegan turkey and cheese is high in sodium which makes it a occasional treat for me. We had a great Halloween and I don’t feel like my Journey has been derailed. I’m in this for the long haul.

My next splurge will be Thanksgiving. Tonight I work late and after work I will do my #benderfitness workout. The late night workouts are really working out for my schedule. I didn’t meal plan enough which makes my weekend a challenge but I will get through it. I realized I really love the convenience of vegan protein bars with my coffee. I’m a complete zombie when I awaken. Maybe I should make protein balls to have with my coffee. Well I’m off for the day, coffee is calling and I’m going to have quiet time before work with some kitty cuddles. Perhaps a sneak peak at the Hallmark Channel. 

Happy November, let’s crush some goals during this holiday season, and do it with gratitude.
Love and light, Rose

 

 

 

WEDNESDAY WISDOM

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

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

 

 

WEEK ONE RECAP

Happy Sunday to all.  It’s been a long time since I’ve been this consistent, probably since May 2017. I followed through with Monday/Friday #benderfitness workouts and cardio. I’ve been eating really clean vegan, but counting my points to be accountable. I took a rest day Saturday, my calves were cramping a bit and I chose to listen to my body. My hubby picked me up and bought me an Impossible Whopper and onion rings Saturday night, so I chose to eat half the vegan whopper and a few onion rings. This plan has to be livable, a healthy vegan plant based lifestyle with balance. I counted the half vegan whopper and stayed within my daily points. For the first time in forever I felt satisfied and guilt free. All week my food choices were on point, I meal prepped and packed food for work. I set my week up for success.

Tonight I’m working out after work, cardio and yoga tonight. I get out at ten. Everyone’s lifestyle is different, and if you are looking to make changes do so within your own unique personal lifestyle. I work late and I come home with high energy, so it makes sense I work out after work and not before. This week had some disappointments for both my hubby James and myself, but I didn’t let those challenges get in the way of my commitments. I followed through, and that’s going to be the one change that’s going to get me to all of my goals, following through. Week one was a success in my eyes. I may not be as strong as I once was, but it’s really exciting to know I will get there. You will too if you believe you can achieve any commit to do the hard work, nothing of worth is ever easy. Happy Sunday to all, remember lifestyle changes take one meal at a time, and one workout at a time. It doesn’t happen overnight, it didn’t for me the first time in 2013 and it won’t this time. I’m not expecting quick fixes. This is a marathon and not a sprint.

Love and light, Rose

 

 

 

MOBILE MEDITATION

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

 

 

 

 

Focus on Fitness

I’m always starting over, but that’s ok. I will continue to start over until I get it right. There is no failure, everything is a learning lesson. For me losing weight is not linear, it’s a zig zag line of ups and downs. Part of the problem is I’ve been focusing on the numbers and not so much on fitness. The scale isn’t the problem, it’s me. So how do I correct my past mistakes and get on the road to weight loss and fitness success like I was when I started this blog in 2013?  Let’s start with health and wellness, and less emphasis on numbers.

I weighed in today at 175 lbs. That is 5 lbs up from what I was a few weeks ago, but here’s the deal. I did crazy things the day before weigh in to help me weigh less. I do not recommend doing anything that’s unhealthy to get a better number on weigh in day. You are not a number, repeat that firmly and loudly. You are not a number. 170 lbs probably was not my true weight anyway, since I fasted and cut water on Sundays. I have a hard time admitting I did such unhealthy steps just to get a better number on Monday when I stepped on the scale. Repeat this too, health is your number one priority. I weighed 170 lbs and I ended up with a kidney infection probably due to dehydration. It’s just not worth hurting yourself over. I had eating disorders when I was younger, and it’s quite obvious those old ghosts still haunt me. It’s ok, I’m haunting them back. Here’s a big boo to my ghosts of eating disorders past, and how I’m going to get it right finally. 

I will weigh in once a week, it’s important to know where you are but not obsess with the number on the scale. It’s sounds contradictory, but for me I need to know where I stand. No more doing unhealthy steps the day before weigh in, Sunday’s with be healthy vegan food. No fasting, no water cutting, it’s business as usual. I will post in the following weeks my food plan, always vegan but always needing to portion control and stay accountable. What I put in my temple should be fuel not trash, of course within balance. I’ve discovered when my balance is off I tend to binge eat. 

I asked Melissa from Melissa Bender Fitness to help me with personal workouts to get me started, and my workouts will be Monday-Friday and cardio daily. I’m going to focus on moving more and obsessing less. I’m going to find the joy I once had in exercising and quit procrastinating. It’s not that hard. My thanks to Melissa Bender Fitness for helping me on my new journey.

That’s it for now. Today I begin again in gratitude because I’m healthy enough to be able to begin again. Remember this, it’s really all you need to get started. My new emphasis will be wellness, fitness, strength, agility, flexibility and my mind and body connection. Weight loss will be the bonus. A quick mention for the volunteering I promised for Henry’s Home and Horse Sanctuary, I’m still planning to go. My husband James is doing a lot of traveling and as soon as that settles we will be volunteering together. He asked me to wait for him, so I’m giving him time to follow through with his appointments first. 

Love and Light to you. Take care of your temple, nurture your body and soul. If something does not serve you do not do it. You are beautiful, but beauty on the inside is so much more sustainable. Let’s get healthy and well so we can tackle our goals and take on the world. That’s a beautiful thing.

Rose

 

 

I REJOINED WW ONLINE( after two week break)

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