Monthly Archives: October 2019

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

TACO TUESDAY

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It’s Taco Tuesday again, and ever since I found these cute mini corn/wheat tortillas on sale  I’ve been making vegan tacos.
It’s a perfect food to meal prep and take to work. Last week I roasted vegetables, tofu and sweet potato with thyme and a teaspoon of olive oil. I used a little vegan mayo and a little vegan sour cream mixed with Trader Joe’s Siracha to make a sauce.

I also made tacos from Trader Joe’s Steamed Lentils. I bought a big container of pre-cut veggies from Trader Joe’s and sautéed them in very little olive oil. I added the Steamed Lentils and Siracha Sauce. Two mini tacos was my serving with the sauce I made and steamed spinach. Pretty delicious if I must say, easy and high protein and low in WW points. It’s so easy to take leftovers to work. Instead of skipping dinner and eating super late night I eat at work so I have fuel for my after work #benderfitness workouts. 

I’m late to the Taco Tuesday party because up until now I admit I just wasn’t a taco fan. Now I have two vegan taco recipes in rotation. What will I come up with next week? Hmmm stay tuned!!

Gracias, 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

 

 

WEEK ONE RECAP

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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

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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.

 

 

TRADER JOE’S INSPIRED SOUP

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I love Trader Joe’s, I really love it there. When we lived in West Hollywood CA I used to walk to two local Trader Joe’s, one on the Sunset Strip and the other on Santa Monica Blvd. the management and staff were always just wonderful, like family. When our cat Stormy passed away in 2013 the kind staff gave us a dragon plant, which means life and living. Very healing indeed. That’s Trader Joe’s, the staff ended up being my friends and it was hard to say goodbye when we moved. 

We don’t get to The Trader Joe’s here in the Woodlands TX as often as I like, but after shopping there on my day off I realized that needs to change. The staff is equally kind, and when I wrote a kind email asking if they could offer vegan creamer at the coffee station I received a personal text from the manager. He was so cool, and Monday I noticed they offered coconut creamer at the coffee station. I’m very grateful to our local Trader Joe’s, it must be their culture to be so wonderful. They even play great music.

I also love Trader Joe’s because I get inspired to create when I’m there. This weeks creation is Vegan vegetable soup with red lentil pasta. It was so easy and healthy. Here’s my newest soup. It was extra delicious after my Wednesday workout and cardio. 

You will need Trader Joe’s Mirepoix Mix,

8 chopped garlic gloves,

1 TBS olive oil,

3 cartons low sodium vegetable broth,

3 cans no salt diced tomatoes,

1 bag mixed cabbage,

1/2 bag fresh green beans,

1 bag frozen sweet corn,

1 bag frozen mixed vegetables,

1/2 bag mushrooms,

1 full bag red lentil pasta,

salt, pepper, basil, Italian seasoning.


Step one,  bring a large pot of water to a boil and cook red lentil pasta for six minutes. Drain and set aside. Sauté mirepoix mix (diced celery, onions, carrots) in olive oil for 5 minutes, add garlic and cook a few more minutes. Add 3 cartons vegetable broth, cabbage, green beans, frozen corn, frozen mixed vegetables, mushrooms, canned tomatoes and pasta and season to taste. Cook on low for one hour and 15 minutes. You can add any vegetable you like, it was so delicious and hearty. We served it with whole grain rosemary sourdough bread we found at HEB. We love HEB too, a wonderful place to grocery shop with equally kind staff. I made sure I counted my points, and I really enjoyed the bread and soup with zero guilt. Sometimes recipes do not need to be complicated to be delicious and of course healthy.

If you live near a Trader Joe’s I recommend you go and see what food inspires you. Happy cooking, eating and health to you and yours. 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

 

 

 

Taco Tuesday

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It’s Tuesday, and everyone loves tacos; especially my husband James. I mentioned on my last post I’m trying to find balance with food, and eat non processed at least five days a week, and relaxing within portions on my days off. It’s all about healthy eating, balance and mostly portion control. I’m an easy vegan, but pleasing someone else for dinner is not always as easy. He likes meat substitutes on the regular, so I made Vegan Tacos. Super easy and easy to count on my WW app. I’m probably the only person in the universe who doesn’t get excited for tacos, but these were extra tasty. Happy Taco Tuesday. These can be made healthier by omitting the vegan grounds and just having the black beans with more veggies. Cauliflower would be a delicious addition, I will try that on our next Taco Tuesday. 

Ok, all you need is corn tortillas, pre-diced onions and peppers, chopped garlic, olive oil, vegan grounds, black beans, taco spice packet, microwave single serving brown rice and quinoa, two cans no salt diced tomatoes, vegan cheddar cheese, vegan sour cream, red enchilada sauce.

Really easy, sauté onions and peppers for five minutes in olive oil, add garlic, add vegan grounds and a can of diced tomatoes and continue to brown and stir. Add packet of taco spice and mix in no salt black beans and remove from heat.

Microwave two pre-packaged brown rice and quinoa servings, add to bowl with 2 tablespoons of enchilada sauce and a can of diced tomatoes.

Super easy, layer tacos as you like them on corn tortillas. Rice, vegan grounds, avocado, Vegan cheese and vegan sour cream.

Maybe tacos are something wonderful. These are delicious and super easy. Make sure to portion and count them.

Happy Taco Tuesday 

Rose