Day One
Saturday, September 27, 2014
Spiritual Warfare Strategy by C. Peter Wagner
" Our sovereign God has established a law of prayer. This means He has made certain things He wishes to do in human affairs CONTINGENT on the prayers of His People. If God's people are obedient & faithful in Prayer, God's "Plan A" so to speak , will go into effect. If not, we can expect a less desirable "Plan B"." (Spiritual Warfare Strategy by C. Peter Wagner pg 24)
Sunday, August 18, 2013
Vegan Food Pyramid & Juicing
Hey, update time people! June I took a 2 week vacation (still making progress) however in July I hit a plateau with exercise (not enough intensity) & dietary changes (I was not really calorie counting & eating vegetarian 75% of the time. PROGRESS got hung up.
Fortunately my meat loving husband became a vegan in June & looks amazing!!! Plus, he is having an improvement to his health & his insulin units had to be reduced by 7 units! His diabetic cravings no longer dominate or control his dietary choices. His success encouraged me to join the vegan bandwagon July 28.
In 20 days, I have hit an all time record in muscle gain!
I averaged 55lbs of muscle & now I am at 65lbs of muscle!
I have also hit an all time record low in body fat! I lost 10% body fat in 20 days!
My weight dropped 11lbs & I lost 2 sizes in my pants & tops :-)
I am preparing all my own foods. No restaurant food unless it is subway or salad or the rare coffee treat. 99% vegan since July 28 has also lowered my blood pressure into the healthy zone. I no longer need to take 2 types of bp medicine. I rarely need my bp medicine & I take one pill if it is running high.
I had symptoms that I thought was high bp related but they were side effects of too much bp medicine I didn't need! It took me a few weeks in July to realize this pattern.
So currently ON TRACK WITH MAJOR PROGRESS! I am convinced I will see continued success.
What does eating vegan and juicing look like? Well, I start off my day with a zinger.
STARTER: 1 lemon w. peel & a 1inch piece of ginger juiced * (my juicer is listed in earlier post)
BREAKFAST: Usually Fruity oatmeal, 1 yogurt, or a veggie juice,
rarely one egg on 1 40 cal slice of bread & half a slice of cheese.
WATER & JUICE: (2 glasses) of water with one JUICE (lately one beet & ginger with 2 red delicious apples every other day or beet,carrot, celery, cucumber blend or beet & watermelon or simply seedless watermelon juiced with a few sprinkles of cayenne pepper)
Lunch (portion controlled): 1 cup of tuna & noodles with onion & mayo or homemade 3 bean chili w. veggies or soup or a sandwich (no cheese typically & 40 cal bread)
WATER & JUICE: (2 glasses) of water with one JUICE (lately one beet & ginger with 2 red delicious apples every other day or beet,carrot, celery, cucumber blend or beet & watermelon or simply seedless watermelon juiced with a few sprinkles of cayenne pepper)
Dinner: Big Salad, or homemade vegetarian curry on white rice (.5cup), homemade 3 bean chili with veggies
WATER & JUICE: (2 glasses) of water with one JUICE (lately one beet & ginger with 2 red delicious apples every other day or beet,carrot, celery, cucumber blend or beet & watermelon or simply seedless watermelon juiced with a few sprinkles of cayenne pepper)or 1 lemon with peel & 2 golden delicious apples)
I love beets, but having them juiced in different ways really is working for me. It is also cost effective & delicious. However, try any juice with a combination of veggie and fruit until you find what works for you.
Monday, June 3, 2013
Health Makeover: Beachbody Challenges, Juicing, Shakeology
Day 3 of Challenge #2.
I am amazed at what I can do! I am no longer down in the mouth about what I cant do in terms of exercise.
Just 9 months ago, I came out of major surgery and was 20lbs heavier & wearing 1X-2X tops and some 3X jeans at an all time high weight. I remember getting winded just walking to the mailbox or a flight of stairs. I did what I could, but having lost my grandma at age 62 to pericarditis (heart) and my dad at age 52 to a arteriosclerosis (heart & circulatory) I felt I HAD to MAKE DRASTIC CHANGES.
What a contrast to the person I used to be. Most of my life a fit and slightly overweight individual. In the military, I served my country 7 years and was able to complete 87 situps in 2 minutes, run 2 miles in 16 minutes, & perform 52 pushups. At home I tested myself with a full duffle weighting 85lbs and I could do at least 30 pushups and pop up with no problem. Road marches of 4-6 miles were a treat and I loved the gym.
In Jan 2000 I got out of the army and didnt take good care of myself. By the time I met my husband in 2006 I was 30lbs lighter than I am today, but 40lbs heavier than I was when I got out of the military!!!
It is time for a change.
Change has begun.
Milestones
1. Walking record 3.1 miles & cycling 2.3 miles
2. Weightlifting
a. Hamstring curl (legs) 135lbs/90lbs & 75lbs
b. Butterfly (chest) 40lbs
c. Deadlift (back) 30lbs
3. For fun
Picked up my 6ft (250lbs) husband on my back took a few steps & spun him around much to his surprise. I think i gave him a slight heart attack :-)
NUTRITION FOR HEALTH & REPAIR AT THE CELLULAR LEVEL
1. GET A JUICER (recommended Breville brands or Cuisinart CJE-1000)
2. Optional: High quality Blenders (Nutribullet or Ninja with travel cups)
3. Locate nearest Farmers Markets & their hours/ use grocery circulars to shop sales.
4. BEGINNER DAILY BASIC JUICE: 3 Gala APPLES, 3 Carrots, 1 Cucumber, 2 Celery Sticks (will upload picture of this delicious & heart healthy juice)-do not peel skins off. I pour this on ice it is sweet & fresh green tasting.
GREAT WEBSITES
www.teambeachbody.com
www.bodybuilding.com
Smartphone Apps that Rock!
1.Moves (to track walking or cycling)
2.Absolute Abs (beginners 8 min routine is challenging but doable)
3. Grocery Pal (grocery circulars to plan shopping trip savings)
3. Grocery Pal (grocery circulars to plan shopping trip savings)
STAY FIT PEOPLE!!
Thursday, May 23, 2013
17 DAY SUMMARY
LOST/ GAIN | May 7,2013 | May 14,2013 | May 19,2013 | May 22,2013 | Total 17 day LOSS/GAIN | ||
Weight | -2.60 | 2.6 | 2.6 | -1.60 | 1.00 | ||
Waist | 1 | 4 | -4.00 | ||||
Hips | -2.00 | -2.50 | -0.50 | ||||
Chest | -2.00 | 2 | -2.00 | ||||
Right arm | -0.25 | -0.25 | -2.00 | ||||
Left arm | -0.25 | -0.25 | -1.50 | ||||
Right thigh | 0.2 | -0.50 | -1.00 | -1.00 | |||
Left thigh | -1.00 | -1.00 | -1.00 | -1.00 | |||
Total inches lost | -4.30 | 0.00 | -6.00 | -6.50 | -16.80 | ||
body fat% | -1.6 | -2.10 | 2 | -1.7 | |||
MUSCLE GAIN | 2 | 2 | 4 | ||||
BMI | -1.00 | -1 |
First 17 days (lightweight exercise, big nutrition, shakeology w. water) lost
1 lb
16.8 inches
1.7% in bodyfat
& BMI went down by one
Gained 8-10 lbs of muscle!!!
Tuesday, May 21, 2013
SQUATS (BEGINNER)
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