Tag Archives: working out

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 

 

 

 

 

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

 

 

 

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

 

 

WORKOUT CHALLENGE WITH MELISSA BENDER FITNESS

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

 

 

 

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

 

 

44 Day Challenge

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

 

WEIGH IN MONDAY

Happy Monday to all. Today is my weigh in day, and I stayed the exact same at 173 lbs. Actually last week I weighed 173.4, so technically it’s a loss. I don’t know what happened, but last week I went over my points and my extra weeklies. That doesn’t mean higher calorie, some foods have higher points because of fats and carbs. On the new WW program there are a lot of free foods, lean proteins, fruits, veggies, and vegan proteins like beans and tofu.  This week I will try to eat a little fewer points by focusing more on beans, tofu and fruits and veggies. Tonight I’m making whole wheat angel hair and a low point Eggplant  Parmigiana with tofu. If it turns out I will post my recipe. I make a killer vegan Bolognese and marinara.

My hubby James has to work the next few Mondays, but in August we plan to go to Henry’s Home and Horse Sanctuary as soon as he has a free Monday again.  We are both so excited. The next few weeks will be busy because we have a lot of work. After the first week of August we will be caught up on things, and we can then take the time to go volunteer. It’s something I plan to do on the regular, working with the animals.  We are really working on positive mindset and believing we can accomplish any goal we set our hearts to. 

Going forward on my blog I’m working on time management. I work a lot, and I’m having a little difficulty working on the things I love to do, with my job which is time-consuming and exhausting. I’m grateful for my job and the lovely people I get to work with, but if I’m going to make my goals a reality I need to wake up earlier and have a full day before work. My job is my reality now, so if I want to make things happen I must adjust my morning routine, and wake up a lot earlier. Discipline in the a.m. is something I’m really lacking. 

Here are some things I need to work on. I got the food down, I’m losing weight. I admit though, my fitness routine has been very spotty. I need to incorporate my routine daily. I also have to work on my study time for my American Council of Exercise group exercise certification. I also plan to start blogging more often. Since I’ve started blogging again my weekly posts are consistent, and I’m losing, but I can do so much more. My plan is to share what is working on this second journey of mine, and also get some technical help to make my blog more user-friendly. Down the line I plan to start a YouTube channel. I have one but it’s really not something I’ve ever worked on, and it kind of really sucks. I will relaunch it when I’m ready. To round out my goals, more writing, more submitting writing and maybe looking into some marketing for my first book Camellia in Snow. I also think maybe posting about some things I do to say youthful inside and out may be fun. I will work on my goals, but that means going to bed earlier, sleep is non negotiable for me. I like to shoot for 7-9 hours of sleep nightly. 

I am off for now, drinking my water mixed with coconut water. It really wakes my system up. What goals are you working on? Do you let obstacles get in your way? Do you have a morning routine?

Today I’m writing in my pretty Paris Notebook, all the things small and grand I dream of. Life is beautiful, and dreams are worth dreaming big. It doesn’t matter how old you are, or how much you weigh, or how much money you have. Dreams start in the form of your thoughts. Thoughts become ideas, ideas begin action, and your active involvement in making your thoughts into reality turns into you working on your dream life. It’s like magic. Magic thoughts, make it happen. I plan to. Let’s do this. Love and Light, Rose.