Let he who has never had to be forgiven; cast the first stone.

Today the spirit is really speaking to me.  I heard this song for the first time while I was running a random errand:

It's Hawk Nelson's Diamonds.  I love it.  It's great for this time I am in my life right now.  

Bet you are wondering about the title of this blog.  Well, we are doing a study entitled: Love Never Fails.  Its about marriage and relationships.  Needless to say when our pastor was announcing this study was going to start I was less than enthusiastic considering my current status. I am patiently waiting on the Boaz my Savior has for me. 

The main theme I took form today's message was "Submit by supporting = put the needs of your spouse above your own".  When I think of this I remember this coincides with not entering into a relationship for what you can get out of it but for what you contribute or bring to the relationship.
It's funny, I didn't think I really wanted to listen to how to work on a relationship, especially while I was single.  Then it was pointed out to me, perhaps God knows you will be more receptive while you are not in a relationship.  I laugh out loud, further testament to the fact that my Savior knows me and sure works in mysterious ways.  I may not know what he is doing, but all signs point to Him working in me.

I saw what has to be my new favorite movie recently. War Room.

   I liked it so much, I am updating it to add to my personal DVD collection.  This movie leaves you with so much encouragement and hope.  It's mainly centers around the dynamic of strained marriage. Prayer and trust in the Savior being the ultimate answer.  Again, more of what seems to be instructions for when I am in a relationship.  All I can do is thank and praise my King as I continue to surrender myself for Him to do a work in me.

I have started tracking my meals again on the MyFitnessPal app.  I have a couple of friends that are tracking with me.  They are an encouragement and help keep me accountable.  I have tracked for an entire week and have noticed a trend already.  Of my macro-molecules my carbohydrate intake is either the highest or what causes me to go over.  Plan for next week, increase fruit and veggies, cut carb consumption.  Easier said than done.  However, I have a Savior that is victorious.  I will put it in His hands also.  

I have also realized I will get easily bored with same workout or routine.  As I look back I did my best when I was working with the trainer my uncle set up for me. I have a membership to a 24 hr gym now.  I still find myself craving a walk in the park or outdoors.  I found out the local skating ring has $2 Mondays, so that is another workout I can drag my daughter to that burns a ton of calories.  I noticed also if I am getting something done, rather than going to the gym to solely work out, the time goes by faster and I burn more calories.  In other words, I would rather spend three hours helping a friend move, paint or remodel, or spend time on a playground chasing or playing with small children than go to the gym for an hour and 15 minutes.

Learning new things every day. . .

Merry Christmas. . . looking forward to the new year!

       This is going to be another of my attempts at being transparent or vulnerable. I am told this
 should be done more often as I tend to not do it at all.  I don't apparently communicate with others often enough. So, I am going to try and work on this.  Well this week I was informed a  guy I was interested in getting to know was in fact engaged.  Yeah, I was disappointed, but if it gives you any in site into who I am.  I have a different crush every month. I talk to Abba, my Father about it and you know what He put on my heart?  It was because I have something better for you, someone just for you. He placed on my heart that I should be happy for them and continue to wait on my Savior.  I then said a prayer of blessing over their union.  I asked that their marriage be filled with God's love, mercy and grace; and He is in every aspect of their marriage.  I pray they are fruitful and bring as many babies (love me some  babies)up in the way of the Lord as they desire. As I ended the prayer in "In Jesus name, Amen" I though to myself; This is why I adore my King. He knows exactly what I need. 

This year I volunteered for a concert in town.  A local church hosted the Very Merry Christmas tour.  I try to volunteer during the Christmas holidays.  It was a good thing I volunteered at the church.  My plan was to volunteer at the homeless shelter, but there have been some changes to the process. I did not know a background check had to be done. Apparently they want to make sure you want to help and not put these people in potential danger. There was not enough time when I contacted the shelter. The concert was amazing though,. The headline bands were Newsong, Plumb and Building 429.  The presence of the Savior was felt in spite of attempts made other wise. 


 I spent Christmas Eve just over the Georgia line; on a lake talking about guys, having drinks and forgetting all the uncertainty around me. My daughter insisted I not spend Christmas alone this year and made sure by following up with calls all day.  After I was up and made breakfast, I went and visited a friend and brought along a "To-go" container.  I like taking these containers with me when I know I am going somewhere and there will be left overs.  I met someone who had recently moved into town, and did not want to have Christmas dinner alone.  I can understand that feeling, so I met them for the first time at Christmas dinner. That was very nice, the guy was a complete gentleman.  I ended the night at a long time friends house watching the first full moon on Christmas in my life time.  The moon reminded me of myself: mystery, intrigue, elusive and engulfed in a fog of the Saviors arms. 

Yes, I am aware I have not yet mentioned fitness status or goals.  Ok, well, here goes.  Of course for the holidays I have not been eating as I should.  The anxiety of being alone for the holidays has been looming.  I find myself eating more when I am not hungry.  This has helped me though.  I realize I need to stop and take a moment to see if I am hungry.  Analyze the last time I ate.  Determine where I am on a scale of full to stomach growling, I fall.  Then if it is determined I can go ahead and head, what do I choose to eat?  If it is determined I shouldn't eat, then what do I do?  The questions can be endless.  I want to try to get back to basics for the new year.  I want to start not eating anything after 8pm.  (I originally wanted to do 6pm, but since I don't finish at work until five o'clock, it would be good to start at eight and work up to six.)  I just thought to my self I can drink water after 8p, as I do not always get in the number of ounces per day as I should.  Nothing good to report with the gym either. I have slacked off down to 1 -2 times a week.  I need to work on coming up with other creative ways to work out.  This last week I walked around beautiful Cascades park with my daughter.  We both seemed to enjoy it so I will be trying to work in more walks. The skating ring near us has $2 Mondays.  I know this is something else we both like doing, skating also burns a ton of calories.  So that is the update.  I have become slack, but by no means have I given up.  I have come too far and am so grateful for the progress I have made thus far.  

I have added two things to my diet.  The first is cinnamon. "According to the U.S. National Library of Medicine, Cinnamon can be used to help treat muscle spasms, vomiting, diarrhea, infections, the common cold, loss of appetite, and erectile dysfunction (ED)." Diabetes, Alzheimer's, HIV, Multiple Sclerosis are some of the other diseases mention that cinnamon has health properties.  I consume about a 1/4 teaspoon each day.  I make iced hazelnut coffee each morning.  I brew a pot of coffee the night before with Cafe Bustelo espresso coffee and put in the fridge overnight.  The next morning I scoop 2-4 tablespoons of Spenda in my Tervis cup, first.  I sprinkle in cinnamon and mix, then I add Nestle hazelnut sugar free creamer to taste and then fill up with coffee.  I love to add ice cubes to have cold until lunch.  Deelish!  The second is Apple Cider Vinegar (ACV).  Oh my does this stuff have host of health benefits. You should look this one up yourself.  My mom used to drink this, I came across it often in my attempts to steal my moms fresh glass of water she poured.  It definitely has to be diluted.  I used about 3/4 of a cap for 20-24oz water.  Its like having lemon water, you get a different flavor than boring water.  



  I highly encourage you to look into how you can incorporate the health benefits into your life.  


I was so glad when my local radio station went back to playing praise and worship music.  There was a new song by Chris Tomlin that I thought would be most appropriate for this time of year.  The song is perfect for Christmas and the hope of a New Year:

Chris Tomlin - He Shall Reign Forevermore (Live).

For 2016 I pray the blessing of hope for all.  I pray that you never give up and know you may always seek refuge in the arms of the Savior. 

B.E.D.

I recently made a visit to the doctor's office.  While in the waiting room I notice a stack of up right magazines entitled Guide to Binge Eating Disorder. I found it ironic because I had never planned to go to the doctor's office, but God had the actual plans.  I learned a great deal more about this condition and what can be done.  I realized it is possible my binge eating is due to anxiety.  B. E. D is a often a coping mechanism. This disorder is not so uncommon. I learned that talking about this disorder will help.  

The first article reads What is binge eating disorder? : Learn about the most common eating disorder in the Unites States. The article starts out giving in site into how binge eating is  triggered. In the article it was holding feelings in, instead of talking about a bad break up in high school. "Its not just the frequent binges that characterizes B. E. D, but how a person feels in the throes of the episode".  Next the article addressed the emotional aspect, the embarrassment or shame associated with this disorder. This is going to be one of those moments where I am going to be open and vulnerable or transparent.  I have felt a deep since of shame when it comes to this disorder.  Like the article states, immense embarrassment and shame ". . compels suffers to binge in private".  The article talks more about: What's behind B.E.D, The toll it takes, and how to get help.   The last section is aptly titled : Finding your way to take back control!.  This section is a bit more in dept about each of the options for help: Psychotherapy, Nutritional counseling and Medication. 

When I first started this blog I looked into documentaries about Overeating and Binge Eating Disorders.  Many of the initial videos were documentaries being conducted in the UK or other countries.  This video was the latest I have found and this was done here in the States.

WOMEN’S HEALTH 
Help Wanted RESEARCH SHOWS THAT VOLUNTEERING IS GOOD FOR YOUR HEALTH
If you’ve ever served Thanksgiving dinner at a homeless shelter, rung the bell for the Salvation Army, or written a check to a favorite charity, you probably recall the calm glow of satisfaction social scientists call the “helper’s high.” But do such acts of generosity have lasting physical benefits? Yes, says Stephen G. Post, PhD, a professor of preventive medicine at Stony Brook University and author of The Hidden Gifts of Helping: How the Power of Giving, Compassion, and Hope Can Get Us Through Hard Times. Recent studies show people who volunteer regularly have healthier hearts, less chronic pain, and bolstered immune systems. They battle addiction better and are less likely to suffer dementia with age. They also live longer. “The science is exploding,” Post says. “We have begun to discover that there is something going on, physiologically, in this process of helping others that makes people not only feel happier but also report greater health.” As far back as 1988, an informal analysis of 1,700 female volunteers found that 68% reported a sense of calm after volunteering, akin to what they got from exercise. Decades later, studies used magnetic resonance imaging (MRI) to track brain activity to explain why. One NIH study of 19 people found that merely cutting a check to charity lights up the mesolimbic reward system (the same brain region that fires when we eat, have sex, or receive money), igniting a flood of dopamine and other feel-good chemicals. When that generosity is practiced face-toface, levels of oxytocin (the calming hormone released when a mother nurses her infant) and pain-killing endorphins also rise, Post says. Meanwhile, as we shift our minds away from our own troubles to focus on others’ needs, levels of stress hormones like cortisol—long known to be hard on the cardiovascular system—fall. One 2013 study of 1,654 older adults found that those who volunteered at least 200 hours per year were 40% less likely to develop high blood pressure than non-volunteers. An evolutionary reason may explain why our reward centers light up when we help someone else. Working in a team, Post and others say, could very well have helped us survive as a species. Some even suggest women’s innate tendency to “tend and befriend” rather than fight or fly in times of crisis could, by buffering stress hormones, partially account for why women live longer than men.    

FEELING GOOD HERE ARE THE BEST WAYS TO GET THE MOST OUT OF VOLUNTEERING, SAYS STEPHEN POST, PHD: Help others get through something you’ve gone through. Studies show recovering alcoholics are twice as likely to stay sober when they help other recovering alcoholics, and chronic pain sufferers see their pain decrease when they help someone with a similar condition. Do what you’re good at. When volunteers feel like they’re just in the way, the experience can backfire and boost their stress. Choose a volunteer opportunity where you can make a real contribution. Mean it. Those who contribute to organizations they’re passionate about see stronger physiological responses. “Motivation matters,” Post says. “When people are genuinely altruistic in their actions, they have a better response.”

Marshall, Lisa;  Help Wanted RESEARCH SHOWS THAT VOLUNTEERING IS GOOD FOR YOUR HEALTH, WebMD, November/December 2015: 15. Print




Nature’s Call:
A walk through the woods may be a boon for your mental health. A new study suggests that spending time in a natural setting can keep negative thoughts at bay and ward off mental illness. In the study, published in Proceedings of the National Academy of Sciences, people who took a 90-minute walk through a natural setting reported fewer negative thoughts than those who strolled in an urban environment. You can benefit from connecting with nature in many ways, says Ellen Albertson, PhD, a psychologist and certified Wellcoach. Walk through a park, forest, or botanical garden. Plant a small tree. Go birding. Lay out a blanket and gaze up at the stars. The trick is to be mindful. “Leave your cellphone at home or in your car, find a place you are drawn to, relax, and observe your surroundings,” Albertson says. Smell the trees. Observe the changing leaves. And don’t let a dip in temperature hold you back. Dress in layers. Proper footwear, a hat, and gloves will keep you warm and dry.—Kara Mayer Robinson



My normal radio station has switched to all Christmas music at the end of last week.  I wanted to call and let them know I wasn't ready, lol.  I was going to be ready after Thanksgiving.  Even if we would have eased into Christmas songs;  you know maybe work in some regular praise and worship songs.   However we just went from: 

  Straight to all Christmas music.  Which don't get me wrong I like.  Just now, there is hardly a chance to give praise.  I hear a praise song worked in every now and then, which I will need to focus on and be grateful.   With my praise and worship music gone until the new year, I'm going to have to work hard at not becoming a grumpy Scrooge. :)

Going to be on the look out for  a new 25lbs. Kettle ball this Black Friday to do these workouts. 

and

Church Picnic

Gratitude and adoration for my King and Savior, Jesus Christ. I placed my heart at my Savior's feet and sit back and watch in awe as He lovingly puts the pieces back together. Today was an eloquent display of that at our Church picnic.  Thanks and praise to the Father for the time spent in fellowship with "the Body of Christ. Shane has come so far, I look forward to his Wednesday night views from a human perspective. Linda's minor prophet class is great,  I love the structure and order.  Her method for teaching drives my desire to learn more. The Worship team, our worship team speaks for itself, a melodious praise unto our Father.  There is no better feeling than that of being in the arms of your Savior.  I thank my King for loving me patiently and deliberately. I give this praise in the Son Jesus Christ name.  Amen 

I have made it a point to make a conscious effort to spend more time with the Lord.  More time on our relationship and communication with my Savior. The above post was a prayer praise I posted.
I do not know how to explain where I am right now with my life.  There are aspects that leave me confused and frustrated, but I know my Savior is with me.  I know He will always be there for me.
I have laid my heart at His feet and asked for His peace to wash  over me.  He has taken my heart and settled my restless spirit.

There is one song that would be the bast description of where I am in my life right now.

I know it has been a long time since I have posted and there has not been anything about health and fitness.  There are things that need to be addressed first.  I needed to do a self check and inventory of my strength, my personal relationship with the King Jesus Christ.  If this relationship is not in line and there is not open communication it is going to make any thing you are facing insurmountable.   I am still going to the gym as many times as possible.  I am using the general formula: Cardio ( to get heart rate up), Strength/ Core training ( to prolong calorie burning time) and cool down/stretch ( because if you don't, you will regret it later).  

Depression had been seeping in, and I was losing a handle on my perspective.  I went to Jesus in prayer, because things were becoming overwhelming.  He answered my prayers by giving me the opportunity to serve.  I will be serving as a Stage Hand in an upcoming concert. Jesus knew just what I need and exactly the right time.  His love is undeniable. To God be the glory.

Introverted.

I'm back.  Yes, It has been awhile since I have blogged, I have been trying to keep myself busy.  Busy I have been.

Ok, so at this new gym I have figured out a definite formula for workouts that work best for me. But before I go on, I have to talk about an especially memorable trip to the gym. I am a stick my earbuds in and rock out until you knock this out kind of person at the gym.  You will find me totally in the zone, unless there is some interesting eye candy,  of course, or I am there with a buddy. This particular day was a usual.  I did my 15 minutes on the power mill to get my heart rate up and headed to the open room to do some strength training.  There was an older guy, who appeared to be doing some personal training with another gentleman.  I presume he did not think what I had selected to do for the day was sufficient.  He politely got my attention and instructed me on how to do some core exercises.  He showed me four, and told me to how to many sets, reps, and frequency each week.  I needed to change things up so I did what he said.  Two weeks later, I am getting comments from co -workers it appears I am slimming in the area I most want: my mid section. For the up coming week I am going to try and increase the number of reps.  I still have this wedding in about a week. So my current work out, thanks to the guy at the guy who provided me what he thought i should be doing.

15 minutes on the power mill  (The stair stepper).  I was starting on a 3 setting, now I start on four and try to increase every 5 minutes to reach 7.

The four excercises the guy gave me were:

 

I also added one more to make the fourth:

      and    to keep my heart rate up.  This lasts for a total of 20 minutes.
I finalized my work outs with a 15 minute cool down and stretch.  I am reminded at 3 am the importance of stretching before and after a workout. Cool down would be either on low setting on treadmill or stationary bike.


I have come up with great at home work out for those days I stay in.  Everyone around me is looking forward to the cold weather change.  I kind of like the feeling of living on an island all year round, personally.

My at home work out:

  Which is 15 minutes along with the following video, which is 20 minutes:

I trying to find someone to go with me to the gym, kind of like a buddy to keep me accountable. I can bring a friend on my membership for free; I have one person that goes with me on Tuesdays.  Praying for a gym buddy for Thursday, Friday (this is a optional date night) and Saturday.

Something new

Well, yesterday was my last day seeing "Catch".  I have changed gyms. I have also gotten  in trouble and took a vacation back to my hometown.  A lot has happened.

I cancelled my subscription to my old gym yesterday; after I made one last visit on Monday to see Catch.  I was taking a chance since I hadn't seen him lately. Sure enough, he was there;  even got on the rowing machine for me.  On the cancellation form,  the gym asked what was my favorite part of the gym.  I told them " My gym eye candy Catch".

I got myself into a bit of trouble, but got through it-Thank God.  No one is perfect, and I know I am at the top of the sinner list. You live and you learn.

I went back to my home town for the fourth of July weekend.  I am always spoiled with home cooked meals. This was dinner Friday night:

I visited my friends new home and made some fireworks of my own on the fourth of July.  ;).

One of my favorite places to visit is Ballast Point Pier.  A trip home, just isn't a trip home without a visit to the Pier.  

Of course I have to make a stop a my favorite bakery: Alessi bakery on Cypress before I left town.

Such nostalgia for me.

So today as I was working out, a thought came to me.   I haven't been tracking my work outs.   I don't like writing things down.  Since this blog is for fitness and work out, why not use the blog to track my fitness.  My formula for work outs now are 15 mins cardio>30 minutes strength training >15 minute cool down. The gym has a 30 minute circuit area.  Machines against the wall and steppers in front.  This weeks workout:

15 minutes on the stair climber ( Also known as the scare climber; 10 minutes for me is murder)

Express circuit for 30 minutes:

                  Alternating doing stepper for 1 set of 15 repetitions  with one set on the corresponding machine against the wall:

Leg press  

V-Step

Step and curl

leg extension

Step and glute lift

Leg curl

Step and 

Alternating step

Step a

bicep curl

Step with high knee

Abs

 Last 15 minutes cool down on the elliptical.

I think I will try this workout for two weeks, see how long it can make me sweat the most. In the mean time I will be coming up with a new workout. 

My new healthy breakfast for this week is the Avocado Egg sandwich:

My favorite meal is breakfast so we will say the Avocado is the fruit of this post.  I also used it on deconstructed rotisserie chicken to make Avocado Rotisserie chicken salad. It is super healthy for you and well worth the trip home for lunch.

For dessert for the week I have a simple and classic recipe:

1 pkg of Strawberry jello

1 pkg sugar free Strawberry jello

2 cups boiling water

2 cups cold water

1 bag of dollar tree frozen mangos

So incredibly good.

  I ask for prayers for my Uncle Max.  He is 74 and in the hospital recovering from surgery.  Please keep him in your prayers for speedily recovery and release to go home.    

While I was at the gym, after I had just about finish, I heard a song that pushed the corners of my mouth upward and I had to smile.   This was the song, hope you enjoy it as much as I did. 

Lost

 I am struggling to deal with the recent events in Charleston, SC.  As I pray and look to my Savior for answers, He keeps putting these two scriptures on my heart.  ". . .Lean not on your own understanding" (Proverbs 3:5) and  "Vengeance is mine says the Lord" (Roman 12:19)

This Sunday was Father's day.  My father was not in my life.  We were estranged most of my life, he died July 4th 2013. This is probably where by issues with guys and relationships originates. Don't get me wrong, my Savior put some incredible men in my life: my Uncle, my step dad and my friend Alyssa's dad. I just didn't grow up as a Daddy's girl. My Heavenly father, has always been there for me. Never left me to feel abandoned and always shown me love. Happy Father's Day to my Heavenly Father.

I have been posting this as an outlet for my constant struggle with overeating.  I want God to work through me, and this to be for His glory.  I sometimes get off track and have to remind or bring myself back into focus.  My goal is to live a healthier lifestyle that will result in the lose of weight.  I have been going to the gym and putting in hard work. I will admit, I have worked harder at certain times over others.  The physical aspect of this healthier life style, I can say I am maintaining. The other aspect-nutrient intake, consumption, or eating (A.k.a my favorite past time) has quite a bit more significance over the physical aspect than I had originally believed.   It had crossed my mind that the amount of calories and consumption of nutrients is an intricate part of the weight loss process. This was confirmed for me by an article:

To Lose Weight, Eating Less Is Far More Important Than Exercising More

The article made sense to me and reiterated what I had thought.  In looking for the article days later, I found it through the response to the article-which was not what I would have expected.

Responding to Readers’ Questions on Weight Loss


Since, I am wanting to focus more on the nutrient consumption, I am going to introduce a new recipe I am going to try for this week's meal prep.  Now, I have to say how I obtain the recipe.  I tried the salad for lunch from the salad bar at "local" Grocery chain. I saw this guy heap some on his plate, and meandered over to take a closer look. Once I had tried it, I instantly fell in love.  It wasn't sweet like I was hoping it wouldn't  be.  It was savory and crunchy and a little tangy.  I liked it so much that later I thought to myself, I want to know how to make Kale and Brussels sprout salad.

 

It is filled with fiber from the Brussels sprouts and the kale; not to mention the slivers of almonds and bacon.  The bacon being the best Apple-wood smoked Peppered Turkey Bacon  from Trader Joe's.  Back to the recipe .  So I got the idea to  call the Grocery store that I tried the salad and ask the deli if they will give me the recipe.  After a bit of a run around, that I thought might actually lead to them giving me the recipe-I was informed they were not able to give out the recipe. I tried, so looked for other avenues to obtain said recipe.   I have found a recipe and making it tonight. Right now my apartment is permeated with the smell of Applewood smoked Peppered Turkey bacon. I'm in heaven.

Sometimes this world is too much. It's overwhelming and I fear I will be lost. I hear songs like Francesca Battistelli: It's Your Life 

. . . And I find myself again-or better said, I feel like my Savior Jesus has found me before I am lost.