Fitness Motivation: Tips That Actually Work!

If you all are anything like me, you have most likely tried to "get fit" several times over the past years since high school. In the past 5 or 6 years I have started (and FAILED) many different fad diets and have burnt myself out working out. In January, I decided to commit to living a healthier lifestyle. I felt that as a future PA, I couldn't be giving my patients advice about finding time to workout and make a conscious effort to eat better if I couldn't do the same thing. Since beginning my healthy lifestyle journey, I have lost 20 pounds, sleep better at night, and have embraced a renewed self confidence that had been lacking for several years.

HOW did I motivate myself to continue the lifestyle change when I had failed so miserably in the past? What are some things that made a difference THIS TIME?

1. FIND A WORKOUT BUDDY (or BUDDIES)

Sometimes you need someone to keep you accountable. Lord knows that I do! I can't imagine having made this journey without the help of MULTIPLE people. I have a running buddy from class, workout with my roommate, and talk workout plans with my sister. Having multiple people gives you variety, but it also guarantees that you will have someone keeping you accountable if you need it! In the past, I worked out with the same person day in and day out. Every time, we would eventually get too busy to workout and I would STOP working out completely. Having the support and encouragement of multiple people (and me keeping them accountable too) has been a GAME CHANGER. 

2. "TREAT YO SELF"

This is one of my most favorite motivators. Set goals and treat yourself when you achieve them. I have month markers. After successfully completing my first month of working out I bought new tennis shoes. After month two I bought a pair of yoga pants. After month three I allowed myself $100 to buy new workout clothes. Now, I treat myself in three month intervals, but the goal is still the same. You have worked hard. You are maintaining a lifestyle that is making you a healthier person. TREAT YOURSELF! This was a new concept to me. In the past, I would always reward myself with extra "cheat days" or "off days" that would tease me back into my previous lifestyle. Picking fitness oriented purchases I WANTED kept my eye on the prize, but didn't allow me to fall out of my healthy lifestyle habit. 

P.S.

I in NO WAY mean to cut out "cheat days" or "rest days." I'm just saying that giving myself extra days provided me an excuse to fall back into my old ways. I currently workout between 4-5 days a week and I always eat a fun, satisfying calorie ridden, "UNHEALTHY" meal one day of the week. 

3. WORKOUT WITHOUT HEADPHONES & MUSIC

In the past, I've always worked out with music. I couldn't imagine going to the gym without the security of music blasting in my ears to PUMP ME UP. However, this time I decided to ditch the music. Maybe it is because I live in Houston, TX and was afraid of getting hit by a car on one of my runs, but I made the change. The first month was horrific. I constantly battled my brain telling me that I couldn't. I had to PROVE my brain wrong. My body is a powerful machine designed by the most powerful creator, it has been designed to endure. Overcoming my brain was the MOST IMPORTANT THING I DID. Now in a workout, my brain and body are in sync. I am confident that I can complete a workout and feel accomplished when it is finished. The extra time also gives my brain a rest from the constant stimulation we are under in our social media driven, fast paced world. It's time for me.

4. EAT CHOCOLATE (if needed)

GO BUY YOURSELF THE FUN SIZED CANDY BARS. In the beginning, you will have a sweet tooth and it will eat at you until you satisfy it. In the past, I always ignored the craving until one day I sat down and ate an entire sheet cake. This time, I decided to keep a small amount of chocolate in the house. In the beginning, I would eat one almost daily. As time has progressed, I have desired fewer and fewer candy bars. I am also proud to say, I haven't consumed an entire sheet cake during this lifestyle change. 

5. BUILD IN FITNESS TESTS

If you are like me, you like to see results. In the beginning, I didn't see body results as quick as I wanted because I literally was starting at ground 0 workout wise. In fact, my first month of working out consisted mostly of speed walking on the treadmill with various jogging intervals. As month two approached, I knew I had to build something into my workouts that would show my fitness level increasing. 

Thankfully, Pinterest came to the rescue and provided me with a workout that could be modified and made into a fitness test. This workout came from Blonde Ponytail. The site has GREAT workouts and fitness advice and I have personally found it to be very helpful. 

The first time I did this workout, I was only able to complete one cycle. At this moment, I decided to start doing this workout every two weeks to see how I was progressing. At month three, I was able to complete all six rounds. Even though I still wasn't seeing the full weight loss results I wanted, I could measure how my body was changing and growing stronger. This became one of my most powerful motivators. Knowing that I was becoming more fit as the weeks progressed was a huge proponent of me continuing!  

I hope that ya'll gain some motivation from this post! I know that these five changes have made such a difference in the way I view fitness and my healthy new lifestyle. I AM THRILLED that I have been able to continue and maintain my changes over the past five (almost six) months! I wish ya'll all the BEST in your healthy lifestyle endeavors!!

All You Need Is Love

Do you ever feel like you do all you can for someone you truly love and yet it somehow doesn’t seem like they are getting what they need? I know that this is something I struggle with. Have you ever felt like you aren't getting what you need from someone you KNOW loves you? How do you make the people you care for most FEEL that they are cared for and loved? How do you ensure that you are satisfied emotionally in your relationships as well?

Communication. The answer is communication. My momma has always told me that in life you need to tell people what you want and how you are feeling. {No problem. I normally wear my emotions on my sleeve!} However, when it comes to telling people what you need in order to feel loved, it just becomes so much more complicated for me. How do you say “you’re not loving me like I need to be loved” or “I need you to do this more so that I feel emotionally cared for” in a way that isn't “YOU ARE DOING EVERYTHING WRONG?”

Last year I read the “The 5 Love Languages” and was enthralled by how accurately something so basic could describe how I love and want to be loved. I would recommend this book whole heatedly. Regardless of the stage you are in in life, I’m sure that this book will be an interesting and enlightening experience. Even if you don’t read the book, I recommend that you determine your love language.

What are The 5 Love Languages?

Adapted from The Five Love Languages: Love Language Profile. Accessed May 18, 2014. Click Here

My Love Language Personal Profile

Words of Affirmation	“Actions don’t always speak louder than words. If this is your love language, unsolicited compliments mean the world to you. Hearing the words, “I love you,” are important—hearing the reasons behind that love sends your spirits skyward. Insults can leave you shattered and are not easily forgotten. You thrive on hearing kind and encouraging words that build you up.”	6
Quality Time	”In Quality Time, nothing says “I love you” like full, undivided attention. Being there for this type of person is critical, but really being there—with the TV off, fork and knife down, and all chores and tasks on standby—makes you feel truly special and loved. Distractions, postponed activities, or the failure to listen can be especially hurtful. Whether itʼs spending uninterrupted time talking with someone else or doing activities together, you deepen your connection with others through sharing time.”	8
Receiving Gifts	“Don’t mistake this love language for materialism; the receiver of gifts thrives on the love, thoughtfulness, and effort behind the gift. If you speak this language, the perfect gift or gesture shows that you are known, you are cared for, and you are prized above whatever was sacrificed to bring the gift to you. A missed birthday or a hasty, thoughtless gift would be disastrous—so would the absence of everyday gestures. Gifts are heartfelt symbols to you of someone else’s love and affection for you.”	1
Acts of Service	“Can helping with homework really be an expression of love? Absolutely! Anything you do to ease the burden of responsibilities weighing on an “Acts of Service” person will speak volumes. The words he or she most wants to hear: “Let me do that for you.” Laziness, broken commitments, and making more work for them tell speakers of this language their feelings don’t matter. When others serve you out of love (and not obligation), you feel truly valued and loved.”	5
Physical Touch	“A person whose primary language is Physical Touch is, not surprisingly, very touchy. Hugs, pats on the back, and thoughtful touches on the arm—they can all be ways to show excitement, concern, care, and love. Physical presence and accessibility are crucial, while neglect or abuse can be unforgivable and destructive. Appropriate and timely touches communicate warmth, safety, and love to you.”	10

Adapted from The Five Love Languages: Love Language Profile. Accessed May 18, 2014. Click Here

Reading this book and taking the quiz helped me determine that my primary love language is physical touch. There is nothing in this world I love more than a hug after an absence {no matter how long or how brief}, holding hands in public, and being playfully nudged while standing in line. I also felt that this experience helped me EXPRESS WHAT I NEEDED IN A LOVING MANNER. Instead of “I don’t feel loved,” I was able to say “I feel really loved when you hug me like that.” IT HAS DONE WONDERS. The most important thing I gleaned from this was that when an argument occurs with someone I love {inevitable}, I don’t feel that the issue has been resolved until we have “hugged it out.” 

Now, a quick brag on my sweet man. Long before I read this book and determined that physical touch is my ultimate language, my man had already figured this out. It wasn't 2 weeks into our relationship that he announced “Wow. You really like to linger during your hugs…” I WAS SO THANKFUL FOR THAT OBSERVATION. Weeks before we said the fateful words “ICH LEIB DI” has been officially exchanged, I had never felt more loved or understood in that moment. Walking with my man through our dating time has been so sweet and I could not ask for a better man to walk through life with. I have never felt MORE LOVED in my life. 

I know that if my sweet man would complete the quiz, he would find it helpful too... {Even though I suspect his love language is Words of Affirmation}

God & Shabby Chic

This past week I had the opportunity to antique with my dad and bonus-mom in various Central Texas Locations. The experience was full of good conversation, funny moments, and evidence of God’s faithfulness. Earlier in the week I reflected on Ecclesiastes 3, but I had no idea how this scripture would be so relevant in the time I spent with my family.

While antiquing, my bonus-mom and I were drawn to many of the same items. Things that appeared worn, loved, or “shabby” seemed to scream at us from the shelves. However, my dad was more focused on “period antiques” for more focused on finding PERIOD PIECES for the early 1900s historic home they are restoring. Even though my dad wasn't 100% on board with the shabby purchases, quite a few were made throughout the day. The highlight of the day being a beautiful antique lamp we found in Lorena, TX at Center Street Antique Mall.

From across the store, my bonus-mom asked my dad to come look at a lamp. From her voice, I knew she was very excited about her find. Curious, I too headed that way to take a look. She had spotted the most beautiful lamp. A period “base” supported a white porcelain structure with elaborate 3D floral detail. Nobody seemed to notice the shady wiring and the fact that the lamp didn't have a shade. My bonus-mom and I stood there mesmerized by the perfect “shabby” find. The next thing I knew, we were next door picking out a lamp shade at the antique lighting restoration store next door called The Village Lamp Lighter. {I know, convenient.}

When sitting observing the salesman placing different custom shades on our perfect find, I felt“God bumps” and had a realization that this experience was a gift from God. A symbol of the promise that is outlined in Ecclesiastes 3:11.

“He has made everything beautiful in its time. He has also set eternity in the human heart; yet no one can fathom what God has done from beginning to end.”
Ecclesiastes 3:11

I feel as if you readers need some background information. I am a member of two blended families that comprise one large family unit. For those of you who aren't from a blended family, I don’t know if you are going to grasp how special it is to have such a solid relationship with my mom and dad, along with my bonus-mom and step-dad. In a nutshell, they are fantastic. However, the bond I share with my bonus-mom has recently grown much deeper. We have overcome great obstacles {16 year old Olivia wasn't a gem to deal with} and our relationship has undergone immense healing.

Back to the lamp.

When we chose “THE LAMPSHADE” I couldn't help but smile. The once “shabby and shade-less” lamp now was chic and beautiful. It looked as if it had never been stuck in the corner of an antique shop with faulty wiring and without a lamp shade. {The antique lighting place also re-wired the fixture for those that were concerned.} Just like the lampshade went from just shabby to shabby chic, I feel as if The Lord has transformed my special relationship with my bonus-mom from almost shabby to extraordinarily special and chic. I am thankful that he allowed my bonus-mom and I to discover and REDESIGN the lamp together. I LOVE WHEN GOD IS SO BOLD AND OBVIOUS.The lamp was such a sweet reminder that HE IS WITH US every moment of every day.

My purpose in writing this Blog post is to encourage each and every one of you to be patient in situations that might seem shabby, shady, or not ideal. Whatever your current struggle, God will make everything beautiful in the end. Maybe not right this minute, but eventually. I can only hope and pray that you will get to experience him SHINING THE LIGHT on what he has made extraordinarily beautiful in your life. 

Great New Blog: Left Brain DIY

Creative Inspiration for the Left Brained World!

My sweet sister has been bitten by the “Blogging Bug” and has started a new Blog titled Left Brained DIY. Follow her Blog for fun projects {along with DIY instructions} for re-purposing previously loved items and making them FABULOUS. I feel like you faithful readers need a preview, so please find a sneak peak below!

About the Author: 

My beautiful, athletic, and left brained sister (Carling Catherine) is an amazing woman who excels in almost all capacities. Whether it is on the Sam Houston State University volleyball court, in the classroom, or creating a new work of art, she is a force to be RECKONED with. I am thankful every day that The Lord allowed me to be her big sister. She is a precious daughter, sister, friend, and proud-puppy aunt! 

ENJOY BEING A MEMBER OF THE LEFT BRAINED WORLD! 

Relaxation: Front Porch Style

2 Labradors + 1 Shot Gin + 1 Cup Tonic + Bundle of Mint + 1 Heirloom Rocker = Relaxation

What a blessing it has been to be home with my family on the farm. A generous dose of home is always a good idea and sometimes just what the PA ordered! I hope you all have been able to enjoy family, friends, and Labradors this weekend!

Front Porch Gin and Tonic (Seriously Refreshing)

Ingredients: 

• Mint or Basil 

• Cucumber

• Lime

• Tonic Water

• Gin 

To Begin Relaxing: 

Squeeze a lime wedge over ice into a glass. Add four slices of cucumber and a couple of crushed mint-basil leaves.  Then fill the glass with a 1:2 ratio of Gin and tonic water. Garnish with a slice of lime, cucumber, and a sprig of mint. 

What's Happening May 18th-May 24th, 2014?

"A Time for Everything"

Timing.

Does anyone else ever feel like they are lagging behind or pulling ahead too quickly? Do you ever feel like your timeline just isn't right?

I always feel that my timeline isn't matching up with those of my friends and family. I am CONSTANTLY aware that I am not yet engaged, a member of the work force, and that I have not lost the last 10 pesky pounds residing in my hips. It is too bad that I’m not CONFIDENT in the fact that God has placed me in a wonderful relationship with a Godly man, has allowed me the opportunity to learn and participate in graduate school, and has granted me with a healthy and able body that can put in the work to achieve fitness goals. On a more SERIOUS note, I constantly worry about what the future will bring and how timing will play out.

Throughout my adult years, I have seen God’s timing work in beautiful ways (1811 Woodsman roommates *hint hint*). His timing is ALWAYS PERFECT and he has never once let me down. Even in the times I have felt completely abandoned and out of control, I have been saved and pulled back into his arms at just the perfect time.

When I need perspective, I wish I said that I always went to the Bible first. I often find myself searching for answers from my family, friends, and even the Internet. I am currently working on making the conscious effort to get back into the habit of flipping through the gold edged pages of my Bible for the answers.

Now. Back to Timing. Where can I find information about timing?

Ecclesiastes is always a solid place for me to gain perspective on how much The Lord values HIS TIMELINE, especially Ecclesiastes 3.

1 There is a time for everything, and a season for every activity under heaven: 2 a time to be born and a time to die, a time to plant and a time to uproot, 3 a time to kill and a time to heal, a time to tear down and a time to build, 4 a time to weep and a time to laugh, a time to mourn and a time to dance, 5 a time to scatter stones and a time to gather them, a time to embrace and a time to refrain, 6 a time to search and a time to give up, a time to keep and a time to throw away, 7 a time to tear and a time to mend, a time to be silent and a time to speak, 8 a time to love and a time to hate, a time for war and a time for peace. 9 What does the worker gain from his toil? 10 I have seen the burden God has laid on men. 11 He has made everything beautiful in its time. He has also set eternity in the hearts of men; yet they cannot fathom what God has done from beginning to end. 12 I know that there is nothing better for men than to be happy and do good while they live. 13 That everyone may eat and drink, and find satisfaction in all his toil--this is the gift of God.14 I know that everything God does will endure forever; nothing can be added to it and nothing taken from it. God does it so that men will revere him. 15 Whatever is has already been, and what will be has been before; and God will call the past to account. 16 And I saw something else under the sun: In the place of judgment--wickedness was there, in the place of justice--wickedness was there. 17 I thought in my heart, "God will bring to judgment both the righteous and the wicked, for there will be a time for every activity, a time for every deed." 18 I also thought, "As for men, God tests them so that they may see that they are like the animals. 19 Man's fate is like that of the animals; the same fate awaits them both: As one dies, so dies the other. All have the same breath; man has no advantage over the animal. Everything is meaningless. 20 All go to the same place; all come from dust, and to dust all return. 21 Who knows if the spirit of man rises upward and if the spirit of the animal goes down into the earth?" 22 So I saw that there is nothing better for a man than to enjoy his work, because that is his lot. For who can bring him to see what will happen after him?
Ecclesiastes 3, New International Version

Top 3 Items Gleaned from Ecclesiastes 3:

1.    GOD HAS MY TIMELINE UNDER CONTROL. He has ensured a time and place for everything.

2.    GOD WANTS ME TO BE JOYFUL, not to worry about my timeline. He doesn't want me to worry about the “should” and the “wants.” My fretting will not make God’s timing anymore perfect or arrive any sooner or later than it should.

3.    GOD MAKES EVERYTHING BEAUTIFUL. Even the things in my timeline that I wish had never occurred. They are woven intricately into my story and testimony to help others come to The Lord.

Thank you all for diving into Ecclesiastes 3 with me. I would love to hear your comments and thoughts about this beautiful passage!

Introducing "Stethoscopes, Labs, & Miles"

Why stethoscopes? 

I am currently a PA Student at Baylor College of Medicine in Houston, TX. Pursuing a career in medicine has always been a passion of mine and I am lucky/blessed to one day be able to serve in the physician assistant role. Funny stories, PA school fashion (#whitecoatdays), and general information regarding the life of a PA student (#BCMPATweets) will be highlighted on the Blog. 

Why labs? 

I have a 2 year old Yellow Labrador Retriever names Samson. As I am without children, I consider him my "fur-baby." His favorite things involve going to the park, sniffing out rabbits, and watching TV with mom. Lets consider the "labs" part of this Blog a "Samson brag-book!" 

Why miles? 

I have recently picked back up long runs (and have about lost 20 pounds). I am not a exercise physiology expert, but I will be posting my favorite workouts (possible results?) and snacks on the Blog! 

Please know that I am SO APPRECIATIVE of EVERYBODY reading and following this Blog! My hope is that is brings joy to your life.