Encouragement to Persevere

Encouragement to Persevere
Encouragement to Persevere http://ruthlsnyder.com

This is week 5 in our Made to Crave Action Plan study.

Here are some great quotes from Lysa Terkeurst:

“Our goal is not a number on the scale. Our goal is to be absolutely at peace—emotionally, physicallyand spiritually.”

“Our scale can measure what our body weighs, but it can never measure our worth as a woman.”

“Between every trial and every blessing that comes from that trial is a path that we must walk. . .and the path is perseverance.”

Consider it pure joy, my brothers and sisters,whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.” (James 1:2-5 NIV from http://www.biblegateway.com)

6 Summary Tips from Dr. Ski Chilton:

“Food was made to nourish us . . . when we come to manipulate it, it comes to destroy us.”

  1. Calories in; Calories out – Start your day with 16 oz of water. (This will help you reduce the number of calories you eat throughout the day by as much as 20%.)
  2. Fiber (25 grams/day for women or 30 grams/day for men) will help you feel full.
  3. Exercise to lose inches, not weight (30 minutes 5 days/week).
  4. Omega 3’s will reduce risk of heart attacks and decrease the speed of aging. The ratio of Omega 6 to Omega 3 in our diet should be 2:1.
  5. Eating 5-7 servings of fruits and vegetables (To reap the benefits of Polyphenols)
  6. Have a positive attitude!

For more details, check out The 7 Ingredients for Healthy Weight Loss

I find the item I struggle with the most is eating 5-7 servings of fruits and vegetables. Some ways I’ve found that help are:

  • Add a piece of fruit to breakfast
  • Add a salad at lunch time
  • Eat wraps instead of sandwiches, especially when you’re eating out. However, you have to be careful. Tim Horton’s snack wraps only have 190 calories, but Swiss Chalet wraps have 710 calories!
  • Have an apple or banana for a snack
  • Have a salad and two or three other vegetables with your dinner entree

What tips do you have to share?


Embracing the Equation for Weight Loss

Equation for weight loss. Exercise plus reducing calories equals weight loss

This week in our Made to Crave Action Plan journey, the theme was: “Embrace the equation: Exercise AND Reduce Calories”. Since the beginning of January I have been very intentional about getting exercise. However, I haven’t been as intentional about reducing calories, other than making sure I drink water, eat 25 grams of fiber, and am intentional about my eating. This is because my main goal has been to get in shape.

I decided to focus a bit on the reducing calories side this week. Ironically, at the beginning of the week I ended up with the flu. This made it extremely easy for me to reduce caloric intake since I didn’t feel like eating anything. (It also made it almost impossible to exercise!) While I was not well I decided to check out apps that would be helpful in keeping the weight loss equation balanced. I typed “fitness” into the search, and found several apps, mostly free. The one I chose to download is called My Fitness Pal.

My Fitness Pal is free. When you open the app you’re able to enter your current weight, your target weight, and the amount of weight you’d like to lose per week. Once those are entered, My Fitness Pal calculates the number of calories you should consume each day to reach your target. Here’s a quick overview from the app menu:

  • Home: a summary overview of the day including how many calories are remaining on your daily “allowance” as well as a pie chart of the nutrients in the food you’ve consumed.
  • Food Diary: where you enter the food you eat. A search feature makes it easy to look for the specific foods you’ve consumed. Once you enter foods, they come up on the menu every time you need to make a new entry.
  • Exercise Diary: a place to enter cardio exercise, strength exercise, and notes
  • Nutrition: gives you a visual breakdown of carbs, fat, and protein in the foods you’ve consumed, as well as target percentages for each day.
  • Progress: a visual of where you started, where you’re at currently, the number of lbs or kgs you’ve lost, and the percentage of weight you’ve lost.
  • Friends: an opportunity for you to invite friends along to keep you accountable.
  • Messages: I haven’t used this feature
  • Apps & Devices: a link to the app store
  • Reminders: a place to set reminders for yourself
  • Settings: a place to make changes/updates to your profile, diary settings, fitness goals, sharing & privacy, foods & exercise, weekly nutrition settings, or logout.
  • Help

5 Reasons I’ve added High Intensity Interval Training (HIIT) to my routine

I’m into week 5 of my quest for fitness. I’ve been faithfully using the treadmill six days a week with a couple exceptions. When I started the iFit walking program, I was able to alternate between increasing the incline (on iFit days) and increasing the speed/length of the workout. Now that I’ve been walking for five weeks, I regularly walk at an incline of between 4-10%, and I walk for 30 minutes at speeds between 3.2 – 3.6 miles/hour. The variety has decreased.

HIIT DVDIn the e-mails that flood my inbox, I started reading about High Intensity Interval Training (HIIT). Here are five reasons I’ve added HIIT to my routine. (Three days a week I still use the iFit walking program and three days a week I’m doing the HIIT):

  1. Effectiveness – A 2011 study presented to the American College of Sports Medicine stated that the aerobic capacity developed by 2 weeks of HIIT was equivalent to 6-8 weeks of endurance training.
  2. Efficiency – There are a variety of HIIT programs available, but they are all relatively short, lasting anywhere from 4-10 minutes. This makes it easier to fit into a busy schedule. Some days I find it hard to squeeze the 30 minute walk in, especially if I want to do it before I need to leave in the morning. No more excuses for me!
  3. Variety – The DVD program I’ve started has 5 different 10 minute HIIT routines I can choose from: a general introductory segment, one that focuses on the abs, another one that works the upper body, one that introduces plyometrics, and the final one that works the lower body. Currently I only use one of the five a day. However, as my body adjusts, the DVD program gives me the flexibility to combine two or more segments into a personalized routine.
  4. Portability – I’m able to take (and do) the HIIT routines anywhere. All I need is my DVD, my laptop, and a 2 x 2 metre space and I can do my exercises. (At home I use my TV and DVD player.)
  5. Cost – I spent less than $10 on the DVD. I do want to invest in a good quality mat as well. However, for less than $50 I have a program that’s easy to use, fun, motivating, and inexpensive.

Ups and Downs on the Road to Fitness

Caution SignIt has been 3 weeks since I started down the road of healthier choices with a view to becoming more fit. I’ve had some encouraging victories:

  • Cutting out snacks  – I no longer crave food in the evening. During the day I have felt hungry a few times between meals, but I’ve been able to satisfy that by drinking water and putting my attention elsewhere.
  • Eating more mindfully – Just the act of paying more attention to what I’m eating and when has made a difference. I consciously slow myself down and enjoy the flavor and texture of my food. I have been amazed at how I feel satiated even though I’m eating smaller portions.
  • Birthday HatAllowing myself some treats – Somehow this decision has freed me from craving “forbidden” food. If I want a treat, I allow myself to have one, but pay more attention to the serving size than I used to. I also try to eat my treat along with a meal so that my blood sugar level is not affected so drastically. Finally, I don’t sweat it if I’m invited out. This week I celebrated my birthday and thoroughly enjoyed my black forest cake with a generous helping of homemade ice cream.
  • Consistently using the treadmill – Up front I decided I would use the treadmill 6 days out of 7, giving myself Sundays off. In the past 3 weeks, I have only missed 1 day and that was because I left home at 6:15 in the morning and didn’t get home until 8:00 at night. The i-fit routines continue to challenge me – I’m now up to 30 minutes at a speed of 3.4 miles/hour and an incline between 5-10%.
  • Losing some weight and becoming more fit – I am down 7 pounds from where I started. I know the first pounds are the easiest to lose. This past week I only lost 1 pound, but at least I’m still heading in the right direction. And weight aside, I’m getting more fit. The other day I only had 20 minutes to spend on the treadmill. I challenged myself to walk at speeds between 3.5 – 3.8 miles/hour at an incline of 2%, and barely broke a sweat. This is a huge contrast to three weeks ago when I huffed and puffed my way through 20 minutes at speeds between 3.0 – 3.3 miles/hour.
  • BibleMemorizing scripture and learning – While I’m on the treadmill I alternate between Scripture memorization and watching videos on my iPad. (TedTalks is one of my favourite apps on my iPad.) In the past 3 weeks, I’ve memorized 5 verses; not a lot, but more than 0.

Last Saturday was one of the “downs” in my road to fitness. It’s the day I left early in the morning and arrived home in the evening. I wasn’t able to spend time walking. I did eat breakfast before I left home, which I was very thankful for later in the day. After breakfast, I spent 3 hours driving and arrived in Edmonton just in time for a meeting to start. The meeting lasted just over 3 hours and then a few of us chatted for another hour or so. During our visit I ate a gluten free cookie and some cheese. About 3:30 that afternoon I was feeling light-headed, so I stopped for a Wendy’s hamburger and some water. Then I went shopping. That’s when the craving kicked in. I was tired, I hadn’t eaten well, and I had another 3 hours of driving ahead of me. I gave in and bought chips, chocolate chip cookies, and some chocolate. Not healthy choices at all!

When I had time to reflect, I decided I should have planned ahead a little better and taken some healthy snacks with me, like carrot sticks, nuts, etc. If I had snacked during the meeting, my energy levels and blood sugar would have remained more stable. However, I was able to move past this “downer” and the next day I was back on track again.

What tips and tricks do you use to keep yourself going when you “fail”?