3 Benefits of Getting Up Earlier

As my wife has posted before, we have both been getting up at 5:00am every weekday for the last four (and now five) weeks. On Monday, Wednesday, and Friday, she does the "Couch to 5k" program with her sister (and she is rocking, ya'll) while I do an exercise video here at the house (because it's not a good idea to leave two sleeping girls home alone). On Tuesday and Thursday, we get up and do our Bible studies/priority times.

For me, this was a big shift in my morning routine. My work schedule is 6:30-3:00, meaning that I would get up usually at the latest possible time that would let me be on time for work - 5:40 or so. Needless to say, this has been an adjustment for both of us, but it has been a great decision. I'll outline 3 reasons why, but of course there may be more that I am missing.

1.) It gives us time to ourselves - This is more for Ginny, who, by the time 6:30 rolls around, has at least one rugrat wanting her attention. I can't imagine what a stay-at-home mom goes through every day and am thankful my wife is one. This hour and a half she gets in the mornings helps her when the fussing inevitably starts. As parents of two young children, our time is precious, and if we can get in some time to ourselves, we will take advantage of that. We cannot neglect our own personal time. If we do neglect our personal time, we will lose patience quicker and not engage with our girls like they (and we) need.

2.) It gives me more energy - Every day, from about 1:30 to 2:30, I hit a wall. That's my post-lunch crash. That's when I feel the most tired, and, if I am having a bad day, the most down. I have found that since getting up earlier and working out, the post-lunch crash is not as severe. It doesn't vanish completely but definitely is not as strong as it used to be.

3.) We sleep better at night - Ginny and I are very different sleepers. By that, I mean that she falls asleep and pretty is in a deep sleep all night. I, on the other hand, am a fairly light sleeper. I am always the first to know when one of the girls fusses. Thunder will wake me up. Ginny can also attest to me being startled if she closes a door too loudly. However, since we started getting up early, I have slept better. I have also been going to bed earlier, too, which has definitely helped.

So what are you waiting for? Or better yet, what would 30 extra minutes in the morning do for your day? Think about it. If you're already doing this, what some of your benefits or reasons?

Have a great day.

-D

Menu Plan Monday-July 30

July 30-August 5

Happy end of July. I can't believe we'll be heading into August this week. This year has flown! I guess that's because we've been so busy having two babies getting big.

I haven't blogged our menu in awhile. I have been menu planning and sticking to it, I just haven't felt like blogging about it. :)

I'm continuing my freezer cooking and putting together a few dishes a week. Naomi still takes a 30 minute nap in the morning so Nyla and I throw together a few dishes a week during this time. I am loving not having to cook at night but instead have our dinners ready to go and just warm them up. I haven't made a dinner at night from start to finish in I don't know how long. And I've definitely enjoyed it. Here's what we'll be enjoying this week!

Monday- layered enchilada bake, with homemade flour tortillas

Tuesday- pulled chicken sandwiches, on whole wheat buns (I make 12, not 24)

Wednesday- grilled chicken roller (I cook in the oven) with potato and vegetable

Thursday- taco's

Friday- pepperoni pizza on whole wheat rolls

Saturday- chicken alfredo

Sunday- leftovers

Six Weight Loss Mistakes

As part of my usual routine on SparkPeople of browsing through the various articles looking for one to catch my eye, I found one titled, "6 Weight Loss Mistakes to Avoid."  That certainly caught my eye. The article addresses 6 areas where people can get confused and present 6 things to remember about each area. Without further ado, here are the 6 keys, along with my own comments on them...

1.) Slower is better - Do you ever see those ads/infomercials on TV about the next big weight-loss gadget?  Do your eyes light up at the thought of losing 20 pounds in 45 minutes using the GLRX-Extreme-CorePunchMaster-Fitness 3500 II?  Are you filled with anger when Ms. Six-Pack declares, "I lost 10 pounds in just 2 minutes, and now ALL the guys stop to watch when I walk by"?  Do you ever notice the fine print at the bottom of the screen which say something to the effect of, "We know you'll never read this, but these results are not normal for most people.  Just send us the 29.99/month for the next six months"?  For most people the answers are "yes, yes, no."  The point is, a slow and steady weight loss is the way to go.  Aim for a half-pound to two pounds each week.  Do an search on your favorite search engine for "rapid weight loss" studies.  Studies show that Ms. Six-Pack is likely to gain all that weight back.  I am quite happy whenever that number on the scale drops even a small amount. I'll take steady one-pound or one-half-pound weight loss each week if it means I am treating my body right. Since I started my getting fit journey in 2009, I have lost 60 pounds. I didn't lost it fast. I made slow, steady, consistent steps that continue to pay off today.

2.) Everyone is different - This is a shocker, isn't it?  Everyone is different!  Not everyone loses weight at the same rate and in the same places.  Person A and Person B eat 2000 calories a day and burn 300 calories a day but will NOT lose the same amount of weight.  A may lose more than B.  B gets upset.  Have you been in this boat before?  I can remember taking a look around SparkPeople and seeing people who joined the same day I did losing more weight than me.  Did it make me a little jealous?  Maybe a little, yeah.  Did it make me upset?  No.  The fact that I was eating better and exercising more benefits my life, even if the scale did not reflect it.  More energy, less stress, and better sleep cannot be quantified but are important changes that take place.  Don't get hung up on ____, who has lost X more pounds than you.  My thought was (and still is), "Just do what I need to do, and let the scale take care of itself."  In other words, stay on track, and there will be results.

3.) Weight loss is rarely constant from week to week - Our bodies are strange.  If you need proof, just look at your uvula.  You could do the exact same thing you did last week yet lose no weight.  You could even gain a little weight.  Huh?  How does that happen?  Our bodies don't follow a formula.  They work how they work, which is little comfort for someone at a plateau.  We just have to trust that we are making progress even if the scale says otherwise. Too much can happen even over the course of a week with water weight and food and building muscles vs. burning fat.  Again, the focus for me needs to be to keep doing what I have been doing, and I will reach my goal.

4.) Weight loss is not immediate - Exercising yesterday will not mean weight loss today.  Too many people fall for this one. Yeah, you lost two pounds after your workout, but that's just water weight.  Weight loss takes time and commitment.  The goal is to lose "fat" not water.  Be consistent with exercise and with keeping track of your nutrition.  I know keep saying this, but if you focus on changing your lifestyle to eating healthier and getting regular exercise, there will be results.  They may not come immediately.  But they will come.

5.) Setbacks are normal - Repeat this one.  Setbacks are normal.  And again.  Setbacks are normal.  If you need to, say it again.  Setbacks are normal. Starting out 3 years ago, I knew one would come eventually, but despite that I still got a little down on myself.  However, you can always replace that setback with a positive (i.e. you're wearing smaller clothes than before).  So while the scale showed a setback, I can take heart in knowing that clothes are fitting better and I look skinnier in them.  Setbacks will happen, but they will not last.  Remember, attitude is just as important to success as ability.  Bounce back from setbacks and persevere.

6.) Eating less isn't always better - Ah, the paradox of weight loss.  We think it is simple - eat less to weigh less.  This, however, just is not the case.  Dieters restrict themselves to X calories per day, expecting rapid weight loss.  Unbeknownst (I like that word) to them, their bodies can go into "starvation mode," slowing their metabolism down.  This of course precludes any weight loss and actually can lead to weight gain, because your body will hang onto every calorie.  SparkPeople calculates a daily calorie range based on current weight, goal weight, and your goal weight date.  Your mission is to hit that range every day - even if it seems like a lot of food.

You can find the main article here. Have a look, and see what mistakes you may be making.

-D

Advice from Mister Rogers

“You know, you don't have to look like everybody else to be acceptable and to feel acceptable.” 
~Fred (a.k.a. Mister) Rogers

I'm pretty fond of this Mister Rogers' quote, primarily because his show was my favorite when I was a wee lad. To be honest, if I saw it on TV now, I would more than likely put down the remote and watch, even if my girls were not in the room. Anyway, what I like about Mr. Rogers was his emphasis that you are fine and loved just the way you are. There's a lot of power in a statement like that. Yet all too often people think, "Well, I'll be liked more if I _______. I have to ______ to be accepted as someone's friend." What does that do? Nothing good. Now you're being controlled by what others think. They dictate what you do. What a terrible way to live life - bound by the chains of seeking popularity. That devalues our self-worth so much, especially when we fail to live up to their standards of excellence and acceptance. Instead of finding value in our own unique, God-given qualities, we find value in people's (ever-changing) opinions of us. Instead of "sticking to our guns," we adapt ourselves to the models of others.

Cardboard cut-outs are fine and dandy if you're running a toy store, but you know what they lack? Depth. If you try to look like everyone, you will lack depth, because all you're focusing on is the outward appearance and mannerisms of someone. You're nothing more than a hollow shell with no depth and no traits that make you... you! What makes you special is your own individuality... your own thoughts, opinions, and feelings. Don't reduce your self-worth to outward appearances and copying other people. Who you are right now is exactly who you need to be. Embrace your self-worth and uniqueness! Not only will you find your self-worth, but you will also find that people really do like you just the way that you are. 


That leads me to one more quote...



"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." ~Ralph Waldo Emerson

In a world full of cardboard cut-out actors, singers, businessmen, and so on, to be yourself, to stand by your own convictions, to chase your goals, and to live your dreams is to truly be successful. The decision to change or the decision to pursue something should be because you want to - not because the world says so. Don't try to accomplish a goal for someone else. That's trying to find acceptance in other people. Do it for yourself! Just be yourself!

-D

Setting Realistic Goals

Three weeks ago I began the journey of weight loss... again. 3 years ago Daniel and I joined Spark People and loved it. I lost 20 pounds before getting pregnant with Nyla and then about 10 more before getting pregnant with Naomi. Daniel continued to eat well and exercise and has lost about 60 pounds in the last 3 years and kept it off. And now, we're back on it again.

I've struggled with my weight all through my 20's. I played basketball in high school but the second that was over I quit exercising and kept eating the same foods and the same portions. This, of course, was not a good combination and I quickly gained 15 pounds. Ever since then I've just gotten bigger and exercise has become less and less.

Getting married and having two kids has made me realize that I want to be around a long time for my family. I want to have energy all day to keep up with my girls and I want to show them how to live an active lifestyle and teach them portion control. I struggle with emotional eating as well and I want to show them that you can control this and it's possible to maintain a healthy lifestyle. It's not all about being super skinny to me, it's about living a healthy life and being around for people. Type 2 Diabetes runs in my family and that's the last thing I want too. I don't want to have to struggle with this all my life.

In the past when I've set goals for myself it's been too many and too much. For example, "lose 50 pounds in 30 weeks" has been one. While that's definitely doable that's not giving myself any room for error. I like sweets and pizza and that's not something I'm willing to give up. But, I know I can have all that in moderation. And I do. Another one is "exercise for 30 minutes 5 days a week." While this is a goal I may try and have in the future it's again not very realistic for me. I've set that goal SO many times and SO many times I'll work out 2 days a week (which is great) but beat myself up for not working out the other 3 days. What's the point in continuing to beat myself down about it? It's not helpful to my emotional eating or my self-respect. I've set too many unrealistic goals in the past, this time I wanted to set realistic ones.

My 3 realistic goals this time are:
1. COMPLETE the 'Couch to 5K" program. That's right, just finish it. It's 3 days a week building up to run a 5k. All I want to do is complete this program. I've set no mile times or anything, just finish it!

2. Track my food intake on Spark People 5 days a week. Seven days a week would obviously be better but sometimes the weekends get away from us so I'm not so good with the tracking.

3. Lose 1 pound a week. I know that's not much but I can still eat what I want, in moderation, and not beat myself up about not losing 2 or more pounds some week. Slower is better with weight loss anyways. I'm not looking for a quick fix. I'm looking for long-term weight loss and then maintenance after that. While I would love to lose a bunch of weight quick I just don't see that helping me long term. I've set a goal on Spark People to lose 10 pounds at a time so I don't get bogged down with the 80 that I really need to lose. Eighty pounds sounds so daunting but ten pounds isn't as scary. I've set my tracker to lose 10 pounds in 10 weeks and then I'll adjust. If I happen to lose 10 pounds before the 10 weeks are up, I'll readjust and set it to lose another 10 pounds in 10 weeks. It seems so simple. And I wonder why I didn't get to the realistic goals sooner? But I'm not going to beat myself up about it. I'm going to keep trekking along and lose weight.

I'm thankful for an encouraging husband too. I told him I couldn't do it alone and since he's been wanting to lose a few more pounds and get more exercise he immediately jumped on board. I'm also thankful for my sister for getting up at 5:00 a.m. three days a week to train with me. I'm thankful she's my timekeeper and encourager when those hills get tough!

I am 80 pounds overweight with plantar fasciitis in both feet and a bad left knee. I'm pushing through the pain to accomplish my goals. And it's a daily struggle to keep my eating in check. God is constantly with me and I'm praying before each run and during each run. I know He's with me through all this. How many times have I left God out of my journey? Too many, but not this time. I need Him to accomplish my goals!

What are some realistic goals you could set for yourself? Have you set unrealistic goals in the past?

Note: Check out Spark People. It's free and easy to use. You can track you food, your fitness and your weight loss goals. You set your goals and they set your calorie intake for the day. You can join teams to constantly be encouraged and find people who struggle with what you struggle with. You can read encouraging blog posts and create your personal page to connect with people. The site also has tons of information on doing weight loss the right way and making it a lifestyle change and not a diet. It's such an encouraging site!

On Comfy Chairs and Love (From the Archives)

Special note: This blog was originally published August 29, 2011. The lessons from this sweet moment still ring true with me today...

Every once in a while we need reminders and perspective on the preciousness and value of love. Tonight was my reminder. 

You see, our sweet daughter has been undergoing a barrage of teething the last few months. Not just any teething mind you, but the dreaded molars - the big ones - have been popping through. For whatever reason, the last one-year molar is soooooo close to erupting, which, by the way, might be the worst term ever for a tooth coming in, but has yet to break the surface. 

Anyway, poor Ny had been struggling for 45 minutes, obviously hurting and obviously not happy about it. Our best efforts at helping her were falling on swollen gums and big tears. It's difficult to listen to any baby cry like that, but when she's your kid, it's even more so.

So Dada gets her ready for bed. She's still upset and still hurting. Down we sit in the big, new comfy chair in her room, with her "lovey" in hand and finger in her mouth. Still very upset, she wiggled around until she found the perfect spot on Dada's chest - the spot where everything feels better and things don't hurt as much. 

As I sat there, softly singing (not well mind you) some good ol' hymns, the teaching moment happened. All Ny wanted at that point was relief and comfort. She needed snuggle time, and I was the one who could help her. I was the one who could love her like no one else. What an incredible, incredible picture of the unconditional love of the Almighty God - who will love us like no else and hold us when we are unlovely, crying, in pain, and in need of help. She calmed down and slowly drifted off to sleep, content that Dada was there.

With tears in my eyes, two thoughts came to mind: 1) what a lesson on unconditional love parenthood is, and 2) to treasure moments like this, because it won't be like this for long.

It's moments like this that I do not want to ever forget. That little girl still will rest her head on my shoulder and be still in arms. Hopefully, I will build a relationship with her that even 30 years from now she would still want to climb in the chair with me to rock and be comfortable.


-D

10,000 Reasons

This is the chorus to one the more recent worship songs written by Matt Redman. It has quickly become one of my favorites. One, the lyrics are awesome. Two, it's easy to play on the guitar.

Bless the Lord oh my soul
Oh my soul
Worship His holy name
Sing like never before
Oh my soul
I worship Your holy name

Anyway, we sang this at church this past Sunday. Our worship leader paused after the chorus to say a few words. The name of the song is actually called "10,000 Reasons (Bless the Lord)", based in part on the below second verse.

You're rich in love and You're slow to anger
Your name is great and Your heart is kind
For all Your goodness I will keep on singing
10,000 reasons for my heart to find

So our worship pastors asks people to call out some reason to bless or praise the Lord. People call out various answers. His love. His grace. His mercy. The idea was to get us all focused on reason to praise and sing to the Lord. 


That prompted some thought from me that afternoon. 10,000 reasons. That's a lot. That's the first thing I thought. Then I thought about this question - could I actually think of 10,000 reasons? Do I have that many reasons to be thankful and praise the Lord? What if I listed one reason each day until I have reached 10,000 reasons? That would take about 27 years and about 4 months (yes, I did the math). If I listed 2 reasons per day, that would take 13 years and 7 months.

Psalm 146:1-2 says, "Praise the Lord. Praise the Lord, O my soul. I will praise the Lord all my life; I will sing praise to my God as long as I live." (Italics mine.)

I will leave you with this challenege. Come up with a list of 10,000 reasons. Start on it today. Add 1 or 2 each day until you get to 10,000 or your time on earth is done.

Have a great day!

-D