Category Archives: you can do it

MY CHANGE FOR A TEN

Happy Tuesday. This is the second week of my second half of my wellness journey ( as a vegan) and I’m starting off strong with a positive mindset. I began this blog in 2013 and I helped a new charity with each ten pounds. I lost a significant amount of weight and helped several charities.  I was in the best shape I’ve been in since my twenties, and I regained my sense of purpose in the process. I had a lot of help from others in fitness and philanthropy. It was a team effort from friends who got involved.

When I decided to go all in on this blog again  ( for real this time) I didn’t think I could take on a charity with each ten pounds. I am still doing charity projects separately, but I wasn’t sure one charity with each ten pounds could be managed, until I came up with a fresh idea to accomplish my original mission with a new twist. My new my change for a ten plan is to donate something every ten pounds, with the number ten. For example, ten cans of food to Food bank or homeless shelter. Ten pounds of cat or dog food to a animal rescue. You get the idea. I would also like to start a movement to get others to do the same. Challenge yourself to do something for others using the number ten. Send ten cards to family members, ten blankets to a homeless shelter. You can do what I did originally and motivate yourself to lose weight by helping others. It worked for me then and I believe it will work for me now. I weighed in yesterday and my current weight is 169 lbs. When I get into the 150’s I will be doing a giving back to an organization I am passionate about. I’m yet to decide my first ten pounds donation, so stay tuned.

I’m also running the Facebook group I founded called Letters From Uncle Louie, we send cards and letters to seniors in homes to let them know they are not alone. I feel like teaming charities with weight loss really helped me be successful the first time around, and keeping it up is very motivating to me now. I would love to inspire others to do the same. We get healthy and it helps us be happier, and helping others is so rewarding; it’s a real win win.

Have a wonderful day.

With Gratitude, Rose

 

 

THE TIME IS NOW

Get busy living or get busy dying.
The Shawshank Redemption

 

I often here people say they wish they would have started their health journey a year ago. If I learned one thing from the last three years it’s to live that quote from The Shawshank Redemption with a vengeance, so next year I don’t have to wish I would have already started my wellness path.  So much has happened in the last few years yet I feel like I could have accomplished so much more. I am proud of my writing and publishing credits, and I worked hard and kept my family from sinking in a crisis. These are all things to be proud of, but I wasn’t consistent here on this blog. I gained half my weight back and did not keep up with my fitness journey. So today here I am, at 170lbs ready to get busy living my healthiest life. It’s going to take work to be consistent again, it’s been years since I’ve been successful at being consistent. What else do we have but time? So here I am, starting now. I’m done with waiting for tomorrow to come. Tomorrow is today. Are you with me?
With Gratitude,

Rose

Ro

MAKING PLANS

The end is December is upon us and all I really want to do is to get a head start on my goals, and take it up a zillion notches in January. The holidays have not been an easy time for me, but I’m trying to chase light and be merry.

I realized a few changes are needed recently. I’m changing my ww plan from purple and blue to the green plan. It has less free food and more tracking and accountability. My sister Frankie is doing the green plan and she likes it. I feel with green I can stay in control always even when I’m out of control. I will track my chaos. So I’m weighing myself ( again) and going forward with weigh in Wednesdays. My cardio and workouts are good but I’m going to attempt more walking miles. My knee has felt a little odd so I’m sticking to walking for now. Running can happen when I get back into shape. 

Exciting news, I’m now a regular contributor for Dallas VegWorld Magazine. My first article will be in the January/ February issue. It’s all about my vegan beauty favorites. My mood have been up and down lately, but it’s so much better when I exercise. It’s not just for my body but for my mindset and wellbeing. This time of year I falter a little. Funny it used to be my favorite time of year. I miss those days, but onward and upward. Those of you who have followed me for years know that I don’t give up. I may stumble and sometimes I fall flat on my face, but I always get right back up and at it again. I’m going to start reading some inspirational self-help books. I have a few on hand and I’m always open to suggestions.

I’m off for the day, 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 

 

 

 

 

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

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

 

 

 

 

FINDING MY MOMENTUM

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

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

 

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.