Tag Archives: back in shape

Starting over Fitness after injury

Happy Wednesday to all. Yesterday I got moving for the first time since my injury, and even though I don’t know the extent of the damage, I’ve continued to go to work on it. I had an X-ray ( no breaks or fractures) and an ultrasound. I did not have an mri and I may need one at some point. My knee is still swollen but I’m starting to be more mobile. So I decided to begin cardio again.

Yesterday I was able to walk 1.5 miles. I wanted to start slowly. Today I plan on doing the same and listening to my body, letting pain be my guide. My gait feels a little heavy but I’m out there moving my body, and that’s what matters. Baby steps and healing thoughts. I’m manifesting fitness, health and healing. Today I plan on matching my 1.5 miles, plus starting to stretch again.

It’s incredibly humbling to get hurt and not be in the same fitness league you once were, than you remember that you are able to walk. Everyone has their own journey and their own timetable. Don’t ever compare your journey to someone else. We can cheer on as we chase after our dreams. I know I’m cheering all of you on. Nothing but love and light.
With Gratitude,

Rose

 

Injury and Weigh in Update

It’s been a minute and a day since I’ve posted. I’m in the process of healing from an injury to my knee that’s taking much longer to heal than I expected. It’s a bit easier to walk on but it’s still pretty swollen. Today is the first day I’m going to try to do some cardio and see how I feel.

My weight has been fluctuating, I’m now 176. I was 174 a few weeks ago but I also stopped taking a diuretic I was on for years, so I’m not upset over a 2 lb gain. It’s incredibly humbling to backtrack from fitness and weight loss, but even more humbling to get hurt and have to stop all together. I never had an mri, just an ultrasound and an X-ray, so I really don’t know exactly what I did to my leg. I’m listening to my body and I’m going to go slow with cardio and see how I feel. My mind tells me if I can walk all night at work I can try to start getting fit again.

My vegan lifestyle is a lifestyle and not a diet, so that will never change. I’m eating mostly whole foods and plant based with low salt, sugar and oils. I do have an occasional boca burger without a bun on days I’m in a rush. I’m balancing my food, meal prepping and having a kale/ fruit smoothie every day; with chia, flax seeds and coconut water. Eating healthy is easy, the weight stalling has everything to do with the fact I haven’t worked out since I injured myself last November. Even though my knee is swollen I’m ready to begin again starting today. I was featured in two issues of VegWorld magazine and I’m really chasing all of my goals. I haven’t given up even when challenged. My sweet husband James said I’m beautiful but I’m stronger then people expect. He said I’m tough as nails. I don’t know about that but I try to never ever give up.

I admit the injury left me depressed, but I’m coming out of it with a positive mindset, and meditation. Controlling negative thoughts is key as is living for the present. I’m just going to get out there and move my body. I’m not going to begin with running or try to move too fast while walking. My goal is to move a little more each day, try the rower, and stretch my body. My first goal is to move to heal and get better, each day getting stronger and stronger. I have a long term goal to get in the best shape of my life, but for now I’m taking baby steps. Day one is today and my goal is to just move. I would like to try for 30/45 minutes but I’m going to listen to my body and let pain be my guide. Update tomorrow!!

Love and light and healing to all who need it.
With Gratitude,

Rose 

 

 

WEIGH IN WEEK FIVE


Happy Monday to all. Today begins my week five and it’s also weigh in day. Today my weight is 172 lbs and I lost another 1 lb and 5 lbs total in 4 weeks. My true focus has been on consistency and balance. My fitness goals are revolved around progress not perfection. My short term goals with my workouts are to be able to do all the exercises with ease. I want to be able to hold planks and side planks longer. I once planked for over five minutes and I hope to do that again. I want to be able to do 20 pushups, first the easy versions and later the more difficult pushups. I’m focusing on fitness and clean eating and allowing my Monday’s to be my vegan splurge days. Like I said, consistency and balance.

This week I’m going to take my #benderfitness workouts up a notch with more intensity and three rounds of workouts, and if it’s warmer I’m planning on taking my cardio outdoors. I’m going to add a little running to my cardio. It’s been four weeks and my joints feel better, I already feel more flexible and I do not get winded going up stairs. I have more energy and overall I feel like my wellness is returning. On my work days I eat clean vegan food and I meal prep so I never go hungry. I have found my stride but I also understand this is only the beginning and the last four weeks were a warm up for the real work that is to come.

If you are on a fitness and weight loss journey I would love to hear from you. What inspires you to keep going and overcome obstacles and challenges to get to your goals? I love feeling healthy and ageless, so fitness and nutrition are so important for my life. Life can be messy but consistency is truly rewarding. That feels like the biggest accomplishment, the fact we keep going no matter what comes our way. Bonus points for those sharing smiles to whoever comes in our paths. Yes, it’s a challenge. Yes, we can do it.
Love and light to all. Rose 

NON SCALE VICTORIES

Happy Friday. I’m celebrating small nsv’s, that means non-scale victories. It’s week three of my #benderfitness workouts and I’m going strong and getting stronger. I’m working out 5-6 days a week, and I can see improvement in my strength. My push ups are a little bit lower, I’m holding my planks a little bit longer. My lunges are not as scary or as difficult. My flexibility is improving and my joints are no longer aching. A body in motion stays in motion, a body at rest stays at rest. Newton’s law. I’m doing these workouts for either six weeks or 12 weeks, and later I will switch it up.

To me this is the beginning of success, the little improvements and the commitment to put in the hard work day after day, despite the struggles and disappointments of life. As humans we tend to only view success in the grand accomplishments. Money, cars, awards, followers; material gains and huge accolades are often looked upon as more important than the non material and smaller wins. We tend to congratulate someone without knowing the background of the blood, sweat and tears that got them there. It takes hard work to accomplish dreams and goals, but that hard work in the beginning should never be looked upon as insignificant. When someone who’s never exercised in their life finally walks a block, that’s success to me. It’s getting the guts to get up and go, to jump hurdles and leap over anything that gets in your way; and a lot of time we are tripping over our own two feet. Our insecurities hold us back, our perception of what others think holds us back. Don’t do that.

My life right now has issues, but I’m not letting that hold me back, and I understand that’s life for all of us. There is fear, uncertainty and some sadness; but through it all I’m a survivor who loves life and is grateful for another day. So each day, no matter what’s going on I will commit to my small daily goals because that’s how I’m getting to where I’m going. Small goals one day will become big accomplishments. No one is clapping when I hold my plank 1 minute at 1 am in the morning, but I’m giving my commitment to making it happen a standing ovation. That’s all the accolades I need, the satisfaction of showing up and getting it done despite what comes my way. In one year I will look back at this moment with immense pride because I refused to give up.

Do you believe in coming back after failure? Do you believe in second and third chances to get something right after falling on your face multiples times? I find it really inspiring when someone makes a come back after failure after failure. After all failure is just a word we created, and we don’t have to let that word define us. Every brand new day is a chance to try again, and get it right. Let’s get it right, let’s work hard and show ourselves we can and will do it. Let’s define and rewrite our definition of success. Most important point to remember is to remember to make time for others when you are out in the world trying to make a name for yourself. No one is an island. Kindness and giving should always be a given in the sequence of chasing success. We all are here for one another. Let’s chase success together and rise each other up. Everyone who tries deserves thunderous applause. Show up and give yourself a standing ovation. 

Love and light,
 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

 

 

 

Weekly Workout Schedule

Monday/Wednesday/Friday

Tuesday/Thursday

Happy Friday, I made it to day five of week one. I am on it not no matter what comes my way. I got some bad news this week, not health bad news but the kind of bad news that can stop you in your tracks and derail all of your goals. I’m telling you now that’s not happening this time. I’m on the road to being an after, no matter what life throws at me. I will duck and dodge those pesky curveballs. I will follow through with all my commitments and I will do it with a smile.  I’m planning to visit the horse sanctuary soon and do everything I can to give back. I won’t let life’s disappointments get in my way or take my joy.

It all starts with this blog, my health and gratitude to be able to focus on my goals. I’m alive and able. My workout schedule Monday through Friday is two rounds of my scheduled Melissa Bender Workouts plus 30 minutes of cardio, finishing off with the rowing machine. On Saturday and Sunday it’s yoga ( ten sun salutations) and cardio on Saturday. This is my plan going forward and I will not falter. The plan is to switch it up as I get stronger.  I’m just speed walking for my cardio for now but eventually I will add running. Another commitment is to post Monday through Friday and stay on top of all of my goals, including Monday weigh in. I  admit I’m sore but I’m actually so excited about this new journey.

I’m meal prepping and eating healthy vegan food, counting  my WW points and staying away from vegan junk most of the time, especially on my work days. Are you with me? What obstacles get in your way?  Let’s stop letting that happen. Week one is a success and week one sets the bar for week two! We can choose to be happy, healthy and fit. Midnight workouts make me happy.
Love and light, Rose

Midnight workouts. Get it done on your schedule.

 

 

CONSISTENCY

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

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