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Integrated Lifestyle Fitness Plan

Wednesday, October 08, 2014

I finally have something in place that works with me and the physical demands of my life!
There is some room for flexibility as to timing/scheduling.
Bear in mind that I am semi-retired with a sedentary part-time job and don't have kids that I need to run after. I do, however, have a huge yard with lots of trees & landscaping, beach, and boats.

I do what I call "cardio" 5- 6 times a week for an hour. This can include outdoor walking,walking to Leslie Sansone DVDs (sometime with bands), or artistic line dancing. Lately it has been more times than this which I feel makes sense because sometimes my days are otherwise too sedentary. If I had more NEAT, I could do less organized "cardio".

I do strength training (in my basement) for my upper body 2X week.

I have added PopPhysique work-outs (DVD) which I plan to do at least 2X
per week. This seems to work muscles that are not worked in my cardio
and strength training. It seems to be the muscles that are needed in dance.

I stretch about an hour every night when I am watching TV.

I do yardwork outside & cleaning inside as needed. Truthfully, I am not loving either.
So I am trying to control and minimize both. The yardwork can be repetitive and make me really sore and I have to undo that to be good at dance. It is easy to get overuse injuries with yardwork, I think. And I have always disliked cleaning, although I am good with organizing.
I do keep up with the basics of cleaning, but have decided to lower the bar and not worry about everything being super clean. I have a cabiny vibe at my house anyway and fussing just doesn't fit with my vibe.

I try to add extra physical activity to get off the couch and away from the screen....
by doing anything !!!

  Member Comments About This Blog Post:

2BE-MY-BEST 11/17/2014 11:39PM

    I think your doing Great!

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KATELJM 10/19/2014 5:53PM

    I hear you about "if I had more NEAT I could do less organized Cardio." I run into the same thing!

As for housecleaning, have you tried FlyLady?

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KALEWINE 10/12/2014 9:36AM

    Sounds like a fabulous, well thought-out plan! You have to find what works for you. What works forgone person doesn't usually work for everyone else.

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FIFIFRIZZLE 10/9/2014 1:06PM

    Sounds idyllic.
I work part time too and have a biggish garden to manage. SometImes I get behind because of physical limitations and weather.
I am the reverse of you, not so organized but happy to clean.
I didn't used to like housework but all that changed with a move to green cleaning. I now use microfibres, water, vinegar & baking soda and Castile soap for all cleaning. It has become so easy and a pleasure. And I do a bit each day.
I have been working the Organised Life team to complete a goal each month. Organizing got so much easier once I cleared out my closet.
So do you have any organizing tips?

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LE7_1234 10/9/2014 9:10AM

    emoticon emoticon

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BANANAMAG 10/8/2014 2:32PM

    Wow, sounds like you're very active! At the same time, it sounds like you're keeping track of how you feel, so I know you're not overdoing it. I think it's good to let go of some of the housework and yardwork if it's stressing you out. There is a fine line between cleaning to the point of stress and cleaning so that you're less stressed. Keep up the good work!

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KALIGIRL 10/8/2014 8:47AM

    Interesting - I'm with you on the inside cleaning, although I loved this blog: www.dailygood.org/story/687/clean-y
But opposite on the emoticon - probably because I love this time of year and feel such a sense of accomplishment seeing the pine needles glisten in the sun. (Do have to admit they annoy me as they keep falling...)
Sounds like you are doing fabulous and while not familiar with PopPhysique, like that you're adding something new - keeps the journey active!

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SLIMMERJESSE 10/8/2014 8:22AM

    Sounds like a good plan for you. Best wishes for success.

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LORILEEPAGE 10/8/2014 7:41AM

    I know what you are saying about a cabiny vibe! My parents' cabin is that way. I don't notice a little clutter here and there. It's a cozy feel.

Yard work is great cardio!

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FEEDTHEHUNGER 10/8/2014 7:31AM

    I'm with you on the cleaning for sure! Neat and mostly clean is my motto. I think since I left the workforce in 2008, cleaning has become even less appealing because it's my main job. It seems like I'm always cleaning because unless I'm presenting a class, that's all I'm doing for work. Anyway, good job on figuring out ways to make yourself more active. I keep thinking about setting a timer for an hour and making sure I do 5-10 minutes of vigorous exercise every hour or so throughout the day in addition to my regular pool workout. If I don't schedule it, it doesn't happen.

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October Goal -- For Now Anyway !

Monday, October 06, 2014

My goal for this month is to "find out what really makes me feel good."

So far:
*Walking 5 miles with Leslie and using bands in some of the work-outs.
*Tried out PopPhysique DVD and loved it! This is unique and very targeted.
Just what I needed after doing cardio.
*Stretching. I have been stretching in the evening while I watch TV. I can't
say enough about what stretching does for me.
*Discussing something with my husband that I have been needing to for a
loooong time.
*Living and nourishing my inner "girly girl". My early youth was in the 50's,
what can I say. I am rocking red nail polish, new hair (highlights, lowlights),
and actual pajamas that are pretty but not cutesy (an upgrade from old t-shirts).
I gave myself 3 different kinds of facial treatments and worked on my feet.
*Realized that I need to simply avoid my trigger foods. I can't moderate them.
I'm not even gonna try because it doesn't work. I have proven that to myself
time and time again. I can moderate lots of foods that are delicious. But the
trigger foods, no....(peanuts, pop corn, potato chips...or what I call the "3 P's".
I also can't moderate heavily sugared foods if they actually have real sugar
in them....cookies, cakes, pies, ice cream, full sugared pop. I have substitutes
(with artificial sweetener ...gasp...Splenda) or fruit, and eat a serving of sweets
only on holidays.
*Eating smaller amounts of food more frequently. I don't function as well
when I am stuffed! Yet, at least once a day I like to feel full.
* I like including some of the foods that I was raised with.....BLT's (no bread),
potato salad (light mayo), french fries (baked) , jello (sugar-free) with fruit,
deviled eggs (light mayo), hamburgers (94 % fat free) on a bun. I find that you
can modify recipes and use ingredients that are lower in calories without
tasting any different. I'm not afraid of potatoes, dairy,or wheat in small quantities.
* I seem to do best when I eat a diet mainly of lean protein and vegetables.
* I love being out in nature and find that very healing. Here's a picture of me
kayaking on the great Mississippi River with my friend.

I'm the one in the yellow kayak.

Can I be a nature girl and a retro glamour girl all in one?
I think so.... I'm calling the vibe Country Glam !

  Member Comments About This Blog Post:

LE7_1234 10/8/2014 1:06AM

    Love your list!

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WATERMELLEN 10/6/2014 8:57PM

    Country Glam -- works for me too. Love the kayak pic!! It's good to figure out what makes us feel good and then do that!!

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SPARKED2BFIT 10/6/2014 8:06PM

    I've only begun to rock my youth a few years ago (I'm no spring chickadee) and totally LOVING it!! I firmly believe that age is only a number and not a precursor or 'writing on the wall', on how we 'should' look, act or feel. We truly are what we think and I'm thinking... young enough to do whatever rocks my world and old enough to not give a hoot or a holler!! so you go country glam girl!!!

and I'm all for finding what makes you feel good...life is too short to do otherwise.

I wish there was a YOU GO GIRL or a DO YOUR THANG emoticon!

emoticon emoticon emoticon emoticon

ps.. thanks for your encouragement and support on my latest blog. I've added so many small changes that have become a natural part of me that I don't see them as changes unless I think about it. thanks again and let's rock our world!

emoticon emoticon emoticon

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NEKOCHARM 10/6/2014 2:18PM

    Country Glam! I love it! I think that might be my style too. emoticon And I really like your list of finding out what makes you feel good. I'm going to take a cue from you and start a list of my own. Because for a long time what made me feel good was sugar and chips. But there HAS to be more than just junk food! It's just easier to do what has always worked. Or do what HASN'T worked, really. emoticon

I'm finding out that this getting healthy stuff takes A LOT of effort. Sitting on the couch and just "going with the flow" is not going to cut it anymore. Not if I want to reach any of my goals.

I love the pic of you kayaking! It looks like so much fun! And so relaxing at the same time. emoticon We have a few lakes up here, and I've been looking into giving it a try. I told my husband about it, but he's afraid that he'll get stuck in one and not be able to get back out. lol Yeah.. He's gained weight right along with me! The good news is that now he's losing it right along with me, too! emoticon

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KALIGIRL 10/6/2014 11:07AM

    here's to Country Glam ! and great goals

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AQUAGIRL08 10/6/2014 9:03AM

    I love the term Country Glam! :) you remind me that I too need to pamper myself more. Great October goals!

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FEEDTHEHUNGER 10/6/2014 7:20AM

    Being thoughtful about your program is a real winner as far as I'm concerned. Finding out what works, what makes you feel good and what doesn't is such an elementary concept and yet it eludes most people. I used to try to cram myself into the specifics of various programs forcing myself to eat things and do things that I hated or that made me feel awful but no more! Now, like you, I am seeking a way to lose weight healthfully but also enjoyably.


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ALP1976 10/6/2014 6:46AM

    Wow, you are doing so well!!! I can totally imagine you being Country Glam!

You really seem to have a good handle on what works for you! I think it is great. You've done so much investigating and fact finding that it is going to make things great for you to be able to know what you need to be doing and should be doing -- but the most excellent part is that you've done it through trial and error, not because someone told you to!

Keep at it! You're doing so great!

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What Do You Want?

Sunday, September 21, 2014

One of my teams posed the question....What do you want?

This was my answer:
"I believe this is an absolutely crucial question. It guides all our choices and defines the structure of what we consider progress. It gives signposts when we make decisions and design a detailed program for ourselves.
....... I want to maintain my ability to be very active, independent, and fully enjoy life as long as possible. This means that I need to be able to be strong, flexible, and have stamina, but do it in a manner that does not damage/hinder this progress. I also want to maintain my mental capacities and promote a positive outlook.
I want to fend off serious medical problems as much as humanly possible.
But what my spirit really craves is to feel light, loose, fluid, and have unrestricted movement with no stiffness and pain. Vanity wise....I would like to continue to look fit in a swimsuit, not have a muffin top, and not have too much body fat (but just enough to have some curves) . "

Since writing this, I have reflected a great deal on my response. I need to make sure that I am eating foods that are nutrient dense. I need to make sure that I am exercising and nourishing my brain. I need to avoid activities and behaviors which deplete it. I need to avoid over-training or wasting time doing physical activities that are not in line with my stated desires. I need to promote activities that make me feel joyful and avoid activities, input, people, environments that are downers.

One sentence really jumped out at me....
"But what my spirit really craves is to feel light, loose, fluid, and have unrestricted movement with no stiffness and pain." I mean, when I talk about what my SPIRIT CRAVES, I am getting pretty intense, right? To me this means putting a much greater emphasis on flexibility
and dance movement. I can just put on music that I enjoy and let my body move, ad lib style, which I haven't been doing lately. I can stretch as my body suggests in needs to be stretched.
Basically, my personal stretch method, if it's tight/sore....wiggle it for a while and then very gently apply a little pressure to loosen it. There is something called "intuitive stretching" that I found on youube that is basically what I'm talking about. It also means getting a little lighter in a gentle manner, by eating a little less quantity.

  Member Comments About This Blog Post:

GENRE009 9/24/2014 9:46AM

    I guess what I really want is to have a hopeful life filled with more joy. Right now all is stress, and I don't have hardly any people in it. As far as health, and weight that is a constant struggle like life. eva

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KALEWINE 9/23/2014 10:51PM

    This is such a great, thoughtful response to that question.

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LE7_1234 9/23/2014 8:08AM


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SPARKED2BFIT 9/22/2014 10:35PM

    ever since I cut down on exercise, I've noticed a major difference in lack of flexibility. our bodies were meant to move and that's what i need to work on. to flexibility, our magnificent bodies and our inner spirit to guide us. emoticon

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STRONG_SARAH 9/22/2014 2:40PM

    Great philosophy!

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JOANNEEMERALD 9/22/2014 12:37PM

    Great entry today! I have been co-leading a team since January. There are few people in it and they are not all active. I wish you would say more about what things a team could do to support you on your journey. You mention positive attitude, diet, and freedom of movement. Let's take a look at those and see what we can come up with.

For me, it helps to log in and have encouragement from a team member if I am lacking motivation. What does it mean to encourage someone? Is it enough to say "you can do it!" ? Does it help to set goals? I have been thinking of this on and off for a while. Please let me know your ideas.


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GENRE009 9/22/2014 9:44AM

    Wonderful blog. I just hope that you have the happiest of lives. eva

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KALIGIRL 9/22/2014 8:25AM

    Here's to following that flow of spirit!

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BANANAMAG 9/21/2014 8:02PM

    It sounds like you're really going inside yourself to figure out what will work for you. It's so important to listen to your mind and your body for what it needs! It's difficult to find that happy medium sometimes between where you can push and where you need to hang back, but it sounds like you're getting there. Keep it up!

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SLIMMERJESSE 9/21/2014 1:57PM

    Wonderful blog.

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2HAMSDIET 9/21/2014 10:34AM


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September - Is it really over half way through??

Thursday, September 18, 2014

Seems that this month I have a mild case of adult onset ADD. Does anyone know if that is really possible? I even forgot that I made September goals! Good thing I blogged so I could refresh my memory. Actually, I have taken quite a mental journey so far this month. House guests threw me off; possible issues with my dance dream/mission threw me off; a hub bub about work threw me off. Am I seeing a pattern here? Have had some interesting thoughts about energy & vibrations prompted by reading the book by the Long Island Medium as well as reviewing my own materials about becoming more intuitive and psychic through raising vibrations. Also was relearning some stuff about being empathetic and doing special thinking to protect myself. Yes, it is a little like being a bouncing ball going from one thing to the next! Well, at least I'm not bored. I had been fearing that my mind was stagnating and a sense that my brain was tired. Well, that's not the case now anyway!

Positives so far....I have been rather creative and productive developing a new dance program for my line dancers. I came up with creative solutions at work. I bounced back quickly from the news about my dance teacher/studio. My relationship with my husband is more harmonious and fun. I have been doing strength training regularly and stretching more regularly. I have been moving a lot more. My mood has definitely improved.

Negatives....my eating is a little erratic (OK, a lot more erratic than it had been).

  Member Comments About This Blog Post:

KALIGIRL 9/19/2014 12:21PM

    Sounds like the positives win!

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FREGGIE 9/19/2014 7:59AM

    I enjoy reading your positives.
Maybe your 'erratic eating' also contributes to getting thrown off. That's how it goes for me. Eating sugar in particular makes me very unstable emotionally.

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JOANNEEMERALD 9/19/2014 6:10AM

    I would like to know the title of the book you mentioned about being too empathic. I have that problem as well!

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WATERMELLEN 9/18/2014 6:26PM

    Recently read a new nonfiction book called "The Empathy Exams" which I thought was really interesting . . . book of essays by Leslie Jamieson, found it at the library. We can build empathy!! And yup, it's worth doing (including empathy for ourselves . . . )

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GREENEYES_42 9/18/2014 12:27PM

    I think as we all age, the days, the months, and the years all fly by!! (I don't think that is really fair, do you?)

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SLIMMERJESSE 9/18/2014 11:35AM

    This entire year has flown by.

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SPARKED2BFIT 9/18/2014 9:27AM

    i can definitely vouch for the ADD!! emoticon

the universe has a way of keeping us on our toes so it doesnt get boring...how nice is that? :))) and it seems like things are looking up with all the positives. and the eating...sounds more like nuturing, considering what's been happening. it'll improve. emoticon

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ALP1976 9/18/2014 9:22AM

    I am on the erratic eating train with you... sheesh! Mine hasbeen all over the place! This month has been working to re-center myself and next month I am goign to be a bit more specific with my goals on certain things. I do think that if not ADD, definite distraction for me. Stress has been a big player for me this month as well with getting everyone settled into school and settling into a workable routine. It never gets easier, I suppose...

I think your dancing sounds like so much fun. You're doing so well and am glad that we're sparkfriends again!!

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FEEDTHEHUNGER 9/18/2014 8:38AM

    My most successful moments on this long, erratic weight loss journey have always been associated with movement. The more I move my body in ways I like (water exercise, dance, walking), the more motivated I am to take care of the body that's moving. From mood elevation to increased strength and flexibility, there's nothing that exercise can't do EXCEPT outdo a bad diet. So, here's to future compliance with a solid eating plan!


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Bouncing Back

Wednesday, September 17, 2014

Well, after my mini-slump in reaction to the news regarding my dance teacher and studio..............

I bounced back !!!

I realized I would not, should not, could not give up line dance/dance !
I realized there were lots of other options and opportunities ! I thought of so many that now I'm having trouble choosing what to do! I could offer to teach in garages all over my area.
I could organize a workshop for other local teachers to share info and make presentations to each other. I could sacrifice time and money and drive to another site where there are some very enthused dancers. I could organize a group of dancers that would do programs in schools & nursing homes. Or........I could go on the internet either with my own website or youtube and do lessons for others! I might be a sensation....(maybe I'm getting ahead of myself here). In any event, there are many things I could do and while making a decision about that, I intend to use my last remaining lessons with my teacher to the max!

I had a good day at work in the AM (p/t secretary) and really felt secure that was my right place. It even occurred to me that I am being given opportunities at my day job that might come in very handy with my dance mission (office organization, computers, setting up websites, dealing with personalities, etc.) ... not to mention that the extra money allows me to have my hobby and some fun money.

Also some things that pepped me up:
I saw the American Queen (one of the biggest paddlewheels) go by from my back deck.
That boat is beautiful, classic, majestic and inspirational just to watch go down the river.

I went on a boat ride and helped my husband figure out his GPS so we could figure out speed and mileage. What a beautiful day to be on the water. I enjoyed breathing in the fresh air.
I didn't have caffeine after noon.
I ate lots of vegetables and drank lots of fluids which helped me achieve a lower calorie intake and sense of fullness.
I took a 45 minute walk after dinner to enjoy nature.
I watched the first half hour of The Tonight Show. Jimmy Fallon is the best! I love that guy.
I ate grapes in the evening when I had a taste for something sweet.
I wore a red jacket, more make-up, jewelry, and red fingernail polish!

American Queen heading north on the great Mississippi River.

  Member Comments About This Blog Post:

JOANNEEMERALD 9/19/2014 6:07AM

    Its great to pick yourself up like that! I think looking for positive nonfood reinforcement is good. That is something I need to do more often. emoticon

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ALICIA363 9/17/2014 7:10PM

    Thanks for the lesson in resilience!

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TDMLUVZSNOOPY 9/17/2014 3:04PM

    Love the picture! I love visiting the river, but the York and the Rappahanok in Virginia are not as big and glamorous as the Mississippi. I would love to see a real paddle wheel boat in person.

emoticon on finding solutions to your problem, you have the right idea!

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BANANAMAG 9/17/2014 1:53PM

    So glad to hear that you are in better spirits! I love every one of those ideas, and they all seem doable. If you post something online, make sure you let us know! I love doing workout videos, and it would be fun to add one of your videos to my mix if you do one that would be suitable for that. You never have to give up on your passion; you just have to find a way to make it work with what you have. Keep up the good work!

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GREENEYES_42 9/17/2014 11:43AM

    Glad you are feeling better! Great ideas you've come up with!

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KALIGIRL 9/17/2014 11:24AM

    Love it! Now that's what I call making lemonade out of lemons!

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BIGPAWSUP 9/17/2014 10:49AM


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HMBROWN1 9/17/2014 8:22AM

    What a beautiful picture! Thanks for sharing!

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