Inspiration Saturday

Here's another interview from someone who is living a healthy lifestyle. Meet, Sandra Kerr, my Zumba instructor. She is fabulous! Come join our classes at Fusion Fitness Center!!

She's from Scotland originally but now resides in Panama City and her energy and spirit are infectious!

Here's what she has to say...

Did you ever struggle with your weight?
I have often struggled with my weight. Even when I was younger I always had issues. I constantly went up and down with my weight.

If so, how did you over come it?
In a way its not something I have completely gotten rid of. In the past few years I have learned to control it better. Also I've learned that putting in that extra effort really makes a huge difference. I have tried everything to control my weight from extreme diets, to weight loss pills. Nothing really worked for me till I began Zumba. Zumba has given me the boost to lose the weight I wanted and keep the weight off and enjoy myself. It has quickly become one of the best things I have done for my health. I have never felt better than I do now.

What's the biggest lifestyle change you've made for your health?
The biggest would have to be Zumba. It helped me lose weight and keep fit. And the best bit is I don't feel like its an effort to go. I love it and it makes me happy.

What are some of your favorite healthy snacks/meals?
I really love and enjoy a bit of fresh fruit with plane yogurt. Its nice and light but gives you a nice bit of energy.

How do Americans differ in eating/exercise habits from Scotland?
Exercise between the two countries are similar. You have those who love to work out and stay fit and those who don't care.
But eating habits there are a few differences that stick out to me mainly potion sizes. In America all the portion sizes, whether from fast food or the dinner table, all are way too large. In comparison Scotland and the Uk in general have smaller portions which I believe help the country as a whole have a lower obesity rate. For example a Medium Coke at McDonalds in America is the size of a Large. So those small cut backs in the long run help a lot. Also Scotland is stricter on health and safety. The chemicals and food sources are more closely regulated which helps with controlling what you put in your body.

What advice would you give me and others looking to lose weight?
The main thing I would say is exercise and eat healthy. But more importantly find exercise you enjoy. For me its Zumba. And when it comes to food find healthier alternatives. And sometimes give yourself a little treat.

Music

Today's Challenge for Genghis Grill is to provide you with a play list of workout songs. I must admit I don't listen to music too much when I workout. There is obviously music for Zumba and spinning classes. But when I run I like to clear my head and have time to think. But sometimes, if I;n stuck in the gym and not listening to an audiobook or podcast, I'll listen to music. Here are some suggestions for you:

1. Waking Up- Bethany Dillon- Any gym workout in the morning.

2. Save the Last Dance for Me- Michael Buble- Walking or running

3. Happy Song- Chris Tomlin- Running

4. Dance in the River- Chris Tomlin- Anything

5. Here is our King- David Crowder Band- Any long gym workout

6. I Saw the Light- David Crowder Band- Spinning

7. Come Fly With Me- Frank Sinatra- Ellyptical

8. The Olympic Spirit- John Williams- Running

9. Stronger- Kelly Clarkson- Gym time

10. Beautiful Day- U2- Strength Training

Let's Talk Veggies!

Hi everyone! Happy Tuesday! I was out of town this weekend and even though I really did try to eat healthy, I snacked some on things that weren't healthy. It showed on the scale. They tasted good at the time, but it sure is hard to see the scale go up when you worked so hard to make it go down.

 But I worked really hard yesterday and the weight is coming back down. I felt like I needed to tell you this, because we will all have days where we don't eat as healthy. Don't toss in the towel, just get back in the gym and get back to eating healthy. No big deal.

We are still waiting for the leader board to reflect the mid point weigh in. There seems to have been a problem between the official weigh in locations and GG and there are quite a few of us (myself included), whose weights were not received. They have mine now but I still wonder what happened.

So, let's talk about veggies because that's today's challenge....

Genghis Grill has so many veggies to choose from and I have my favorites! Here are my top veggie picks:

1. Spinach- I prefer it raw but cooked in the bowl is good too. 1 cup of spinach has 20% of your daily recommended fiber. It's rich in flavonoids which fight cancer. It has anti-inflammatory properties, helps with blood pressure, and so many other things. Read about it here!

2. Carrots are another favorite! I really love carrots! What's up doc? Well carrots may help prevent cancer and we all know they help your vision because they're rich in vitamin A (your retinas just love that vitamin A). They even help clean your teeth. Check out more benefits here!

3. Another favorite is the zucchini and squash mix. They fill you up so it helps you feel less hungry. They are rich in vitamins and can be eaten raw or cooked. Learn more here!

4. Another I almost always have is the snap peas. Love 'em! They have 35 calories per 3-ounce serving, which is about 1 cup. They provide 2 grams of protein, no fat, 3 grams of natural sugar and 2 grams of fiber. For more about snap peas, click here!

So head on out to Genghis Grill and load up on their yummy veggies!!! Click here for GG'S website: http://fcrps.me/2ib.2z1h

Be Inspired- My Friend Shana!

These are my friends Shana and Steven after a race. They are avid runners.

Today's challenge was to interview someone I look up to for their health journey. Shana came to my mind because she has five children and has managed to stay healthy throughout. Shana, Steven, and I were friends while I was in seminary in Kentucky. They went to the same church as me and we were involved in the music ministry together. I also got to babysit back when they had far fewer little ones running around. Read below about Shana's journey. I was inspired and I know you will be too! Thanks Shana!!!!

Have you struggled with your weight? When? How did you overcome the struggle?

I have struggled with my weight all my life. Even when I have been at a healthy weight, I feel like it's been a struggle to stay there and it's been a struggle to love myself at that weight. I wouldn't say I've totally overcome the struggle, but I've learned that it is part of my life and part of who I am. I can choose wisely and be healthier and feel better, both physically and emotionally, or I can choose poorly and feel bad. It's a choice I have to make every day, really at every meal. Sometimes I still choose poorly, but it's less and less often with every passing day.

What are some lifelong habits you've established to stay healthy?
Planning is the biggest thing for me. When I plan my meals and my exercise ahead of time, it is much more likely to get done. When I don't, I can still fit in healthy choices, but it is much harder. I have found that I have to make it as easy for myself as possible or I will not do it.

What is the hardest part of living a healthy lifestyle? How did you cope with that?
For me the hardest part is the constant mental struggle. Being healthy requires a lot of thought. It requires research and planning and reading labels and it sometimes seems like all I ever think about is food! Sometimes I don't want to think about it anymore, but I know that's really not an option for me. To cope with the mental strain, I try to retrain my thoughts into positive ones. I have learned that weight loss and healthy living is as much about your mindset as what you actually eat and do. I try to remain positive, concentrate on the good changes I have made or am making, and give myself grace when I slip up. Even on a bad day now, I'm still so much better off than I would have been on a regular day before I started paying attention to what I ate and how active I was.

What are your favorite snacks or go to meals that fit into a healthy lifestyle?
For snacks I always like to have a fruit or veggie and some kind of protein with it. Apples or bananas with peanut butter is a favorite of mine. I also love carrot sticks or celery with laughing cow cheese or pepper strips with hummus. I like meals that are easy, so I use the crockpot a lot. Two of my standard crockpot meals are mexican chicken and black beans and rice. The chicken is just 3-4 chicken breasts with a can of rotel tomatoes. Shred it up with a fork after it's cooked all day and you've got chicken meat for burritos or tacos, or taco salad. I usually do it on salad greens with a little more salsa for dressing. The black beans and rice is just canned black beans, brown rice and a can of rotel tomatoes again. I love those! You can make it veggie or you can add some turkey smoked sausage. Either way, it's easy, filling, and good for you.

What advice can you give me and the other Health Kwest contestants as we try and become healthier?
My advice is to view it as a lifelong journey. When you get to your goal weight, you have not arrived at the end of your destination - you have only just begun! Hopefully, if you've taken your time and lost weight in a healthy way, you have learned some good habits along the way for keeping it off. But weight loss and healthy living is not something I do for a few months until I get to where I need to be. It's who I am now. It really is a constant struggle, but it really is worth it for my health.

Any last words or thoughts?
No other thoughts, just good luck to you and good work so far! I hope this helps you win!

30 Days In!!!!

Here is me and Hazol. She is the one who weighed me in this morning for the official half point weigh in. She was so sweet and excited for me!!!

The scale was gracious this morning and all my hard work paid off in the form of 21 pounds gone. That may have been the most exciting step on a scale I've ever taken! What a roller coaster these 30 days have been. I woke up yesterday telling Tom I was SO over this competition. Then, I woke up cheering this morning when I saw what the scale said. I also ran almost five miles last night. And again, by "ran", I mean one might mistake me for a very bad Olympic speed walker. Nonetheless, I was proud of myself!

 6 months ago when I was surfing in Hawaii and a shark tore up my knee I fell in the garage and tore up my knee, I didn't know if I'd ever run again. I haven't run that much during this competition because I want to go easy on my knee, but I ran last night with no pain and still feel fine today.

The last few days have included some ups and down (our sweet friend Cathy entered Glory this weekend after a long fight against cancer, Bethany is having surgery for ear tubes and a procedure on her nose for her allergies next week, I shattered the screen of our ipad yesterday, and I almost passed out during my workout yesterday morning with my trainer). But it's life. Hard things happen. There are frustrations. There are happy times. There is fun stuff. It's all life and in the midst of it I have to learn to not cope by eating and letting go of my exercise time. 

People have asked me how I have time to do this? Truth is, I just find the time. I'm making this a priority right now. I drag my kids to GG. I workout while they're in preschool. I workout at night while Tom is here with them. The house is "clean enough". I skip fun things sometimes to fit my workout in. I'm just doing it....because life is too short to not enjoy as a healthy, thriving person.

So, now we're on to the next 30 days. I will no longer have a personal trainer, but I plan to keep the workouts going strong. No Cadbury eggs!!! No girl scout cookies!!! This, I solemnly vow!

And now, I present, the befores....and the afters!!

Limited Time Only

Today's GG challenge was to make a bowl "using limited time only" ingredients. There were only a few so I chose pulled pork. I also treated myself to a half order of udon noodles because I'm going to run tonight and needed a little extra energy.

So this bowl has:

Just a little bit of pulled pork, carrots, zucchini, spinach, a little pepper and garlic, and some pineapple juice. Plus the little bit of noodles. It was yummy. I really love the pulled pork but it's not as healthy as some of the other meats. But it is VERY VERY good!!

Tomorrow is the mid point of the challenge. I have a weigh in. Not going to lie, I wish I had lost more by now. But I know I am much healthier and I'm happy with how hard I've worked. It's just tough to keep going when the weight loss seems slow for the amount of effort. But I'm not giving up!!! I am very determined still!!!

Thanks for everyone's support- it really helps me to keep going!

Red Diamond Tea

Thank you Red Diamond Tea for the gift of a box of tea!!

We had several lovely sponsors for this contest and one of them is Red Diamond Tea- www.reddiamond.com.

Green tea is full of antioxidants. It also fights against several cancers, including, skin, breast, lung, colon, esophageal, and bladder. It fights against heart disease and can increase good cholesterol. It can reduce your hypertension too! Check out this article for more info about tea: http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

Just don't heap on the sugar!!

Hope everyone is doing well!! I'm still going at it. One week until the midpoint weigh in!!!!