June's Challenge

It's time to introduce a challenge for June! This time it will be a nutrition challenge! For May it was my Pushup Challenge, which I'm rounding out today. Those that were taking the challenge with me - how did you do? I fell behind because of injury and then illness! Blech! I found a way to catch up without totally burning myself out, though, by just doing so many every couple of hours. My maximum limit was 12-15 at one time (unmodified) when I started the challenge, but now I can do 20-23 before I hit my limit! I'm so excited! :)

So, for June we'll be doing a nutrition challenge! One of my friends happened to invite me to one of hers, and it's perfect, so I'm hopping on board and hope you will join us, too! It's the "Get Your Greens on Challenge." I challenge you to eat AT LEAST one green thing every day in the month of June. That green thing must be a fruit or veggie. I'd really love to see us all strive for a green veggie every day. There are so many fresh and local green veggies available to us this time of year. Visit your local farm stand or farmer's market. Why not come home with something you've never tried before?



Green vegetables particularly have SO many health benefits yet is one thing we don't think to have daily! Green vegetables are:

• Loaded with vitamins and minerals. Dark leafy green vegetables are one of the best sources of nutrition, and they’re low in calories to boot. Greens such as spinach, kale, broccoli, and dark-green lettuce contain minerals including iron, calcium, potassium, and magnesium as well as vitamins K, C, E, and many of the B vitamins. Vitamin K alone can help regulate blood clotting and may help prevent and reduce inflammation, protecting us from inflammatory diseases including arthritis. A cup of most cooked greens such as chard or kale provides at least nine times the minimum recommended intake of vitamin K, and one or more servings of greens a day has been associated with a lower risk of diabetes.


• They keep our immune system functioning well!Green vegetables also contain many phyto-chemicals and beta-carotene. These nutrients help protect cells from damage, improve immune function and can help protect our eyes from age-related disease, and some studies suggest that lutein and zeaxanthin may reduce the risk of certain types of cancer such as breast and lung. Cabbage, Brussels sprouts, cauliflower, and broccoli are rich in substances that also help guard against colon and other cancers. And green veggies are loaded with folate, a B vitamin especially important for women of childbearing age (remember how they always tell us to take vitamins with extra folic acid?). The Centers for Disease Control and the FDA currently recommend that women take in 400 micrograms of folate daily, twice as much as was previously recommended.


• They're a great for any nutrition regiment (I hate to use the word "diet," but that might be what you call it). Greens are naturally low in carbohydrates and rich in fiber, making them slow to digest, so you’ll feel full longer. And the good news is that in order to get the most out of your green vegetables you should eat them with a little fat, such as olive or walnut oil, so you can sauté, stir-fry, and make tasty salad dressings for your greens and enjoy!

So what do you say? Will you be joining us for this challenge? If so, she even set up a support group on Facebook! Join here!

Are you up for another challenge? Join me at my sister site Pea of Sweetness for this challenge as well as The Love Dare!

Flexibility

Wow, I'm so behind! I'm still behind on my pushups challenge, but I'm catching up! I'm most definitely behind on updating on here! I'm so busy with life, business, etc. I'm actually in the process of downgrading this site for that reason as well! That post will have to wait for another day, though! :-)

I wanted to update on how things are going in my personal health and fitness world. As I mentioned, I'm still working on catching up on my pushups and I am still having a few issues with my neck, though, but nothing I can't work through! As far as my workouts with Turbo Fire I still have some days I have to modify, but it's definitely getting better! I'm still playing with our daily schedule to find the ideal workout time for me! I noticed late afternoon is definitely NOT my ideal as that seems to be my "down time." Even with the Energy and Endurance Formula I still feel a bit tired during that time frame! That's good to know, though, because it narrows it down a little more!

I got a new heart rate monitor because the kids did something to my other one that is beyond my being able to figure it out! I wanted to be able to see how my heart rate is particularly because I'm doing a cardio intensive program (and it's actually just good for me to know in general since I've had heart surgery) but also to monitor calorie burn so I can start tracking that again more sufficiently! I've noticed probably 90% or more of the workouts I'm above my "fat burning zone" and sometimes even above my "cardio zone." When it gets to 100% it just says "HIGH" haha Now that I can see what's going on it helps me to better gauge what I need to do as far as intensity. I think it was a wise decision to get another one!

One thing I have noticed besides my cardio obviously improving is my flexibility and posture! Posture is particularly a big deal for me! I have scoliosis in my lower back PLUS I tend to slouch. It's actually why they believe I have issues with my neck and tension headaches (it's been an ongoing problem, so although I did actually strain a muscle in my neck a couple weeks ago general neck pain is an ongoing problem). My husband is always on my case about slouching (as he should be!), but he said he's amazed and how much better my posture has been! He insisted on taking some photos of my posture as well as my flexibility improvement! I'm excited because I know it will ALL continue to get better! :-)

May Challenge - Pushups

So I've decided I'm going to implement monthly challenges to focus on better nutrition and fitness. Last month was the water challenge. It actually didn't go as well as I had hoped. I know I started out sharing how I still wasn't drinking enough despite not having other beverages. I still continued to have that challenge. I decided it was time to back to an old trick. I am not one to mark down each time I have a cup of water. I don't remember to do it! It's much easier for me to remember everything in ounces. So, I'm back to using (re-usable) water bottles. The bottles that come with my water filter are 16 ounces, so I have to drink at least 4 of them per day. That is MUCH easier to remember, and I'm back on track. I'll admit, though, I'm happy to add some flavor back into y drinks! I'm still making sure I get enough water, but I'm enjoying my tea and juice again as well! :)

Since last month's challenge was nutrition based this month I'm going to implement a fitness based challenge! I'd love for you to join me! My goal for the month of May is 500 pushups! I'm admittedly terrible at pushups right now. I do have to be careful because I do have a nerve issue in my wrists, and pushups can trigger it. It doesn't mean I can't do them, though! I may have to split them up to different times of the day, so instead of doing 15 in a row I may have to do 5 three times a day. Whatever it is I'll find what works for me, and I encourage you to find what works for you! :) I want to take this known weakness of mine and turn it around!

Pushups are such an amazing exercise! They work so many different muscles and build a stronger core. I think with all the new fitness trends pushups get lost in the past, but still there is nothing that is better! So I'm going to make it part of my daily routine, and my goal is 500 pushups for the month that are NOT modified. If you need to modify (on your knees) that is OK! If you want to challenge yourself more by doing them on an incline, that's great! Take what level you need and join me! I know I'm really challenging myself by doing them without modifying, but I'm ready for the challenge! It's obviously already a couple days into May, but that's OK! The goal is 500 for the month, so if you take a day off, that's OK, too! Don't save it all until the last few days, though, to where you have to play "catch up" because you could burn yourself out! Try to finish all 500 by the last week of the month and give yourself a few days to spare. Then if you do fall behind you have those extra days. If you don't fall behind you can still continue your pushup routine anyway! ;) So, will you be joining me?

Shakeology doesn't compare!

I've been slacking on this blog/website, I know! Today I was going to write about the results I've been seeing so far with Turbo Fire - like my awesome increased flexibility. I will touch on that later, though, because there is something that's been "bugging me" if you will.

I've had many people ask me about Shakeology and how it "compares" to other "meal replacement shakes" on the market. Some have even asked how it compares to protein shakes in health food stores. The truth is - it doesn't. It's not even remotely the same! Beachbody OFFERS a meal replacement shake or protein shake that is more at the "level" of the other shakes on the market. Shakeology just isn't one of them! Some people may say I'm biased because I'm a Beachbody Coach, but the truth is I'm a Beachbody Coach BECAUSE of Shakeology. The more I learn about health and nutrition, the more I appreciate a product made of WHOLE FOODS and super foods. I don't have to take pain medication for Fibromyalgia anymore and my husband recovered quickly from a hard regiment of chemotherapy - because of the ingredients in Shakeology. It wasn't because it's a meal replacement shake or protein shake - it's because it's full of Super Foods!  I've been seeing some competing companies saying their shakes have gotten people off medications, and that might be true because those people probably weren't following ANY health or fitness regiment prior to using their product. The fact that they're using SOMETHING rather than NOTHING has helped to some degree. It is NOT because of the ingredients, though. Some of the shakes on the market don't even have a sufficient amount of vitamins/nutrients! If you're not looking to lose weight - their product isn't for you! It doesn't contain nutrients that will sustain you for lifelong nutrition.  If you're looking to lose weight AND improve health - OR just achieve better fitness and improve health - Shakeology is the way to go! Everybody has different needs, and Shakeology can encompass many of them!

"This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke." Excerpt directly from my Shakeology site.

"The healthiest meal of the day" truly does sum it up precisely! If you're truly looking for a comparison you have to look beyond price per serving and whatever other comparisons they try to give. Ask them this:

• "What whole foods does it contain?" (If none, it doesn't compare AT ALL. It is in a totally different "category" of shakes.)


• "Does it contain prebiotics?"


• "Are the ingredients all natural?"


• "Does it contain ingredients that are antioxidants?"


• "Does it contain ingredients that are phytonutrients?"


• "Does it contain amino acids?"


• "What type of protein do they use?" (Most only offer one or two options - including soy, which we minimize or avoid in this home, and some only offer whey and no vegan version is available.)


• "Do they contain more than 23 vitamins and minerals?"

If any of the other answers are "no" then it's simply not the same! So you have to remember to compare REAL FACTS not "pretty comparison charts." It is a premium whole foods shake - it's not MEANT to be a simple meal replacement shake or a protein shake! If it was, Beachbody wouldn't offer those 2 products as well! So let's be realistic in the comparisons!

Reasons I would be "skeptical" of meal replacement shakes on the market today:

1. We have 3 special needs kids, and better nutrition reaps major improvement. Many "shakes" don't have that kind of nutrition or those kind of ingredients! Again, though, they claim they do, and that one personally upsets me! I've seen shakes on the market that contain questionable ingredients like the artificial sweetener sucralose (I will touch more on this subject in detail later, but for layman's terms let's call it "chlorinated sugar.") Artificial ingredients are known to INCREASE problems in children on the Autism spectrum and Sensory Processing Disorder (We have one child on the Autism spectrum and 2 with Sensory Processing Disorder). Here is one article on the subject. And this article is REALLY interesting in regards to not just artificial sweeteners, but MSGs as well! Very informative! I saw somebody once promote a product with sucralose as being good for "extra nutrition" during pregnancy. I'm non-confrontational (though I do obviously share my knowledge, views, opinions, etc. on my personal venues), so I prayed that such poor advice was disregarded! The rest of the product didn't even contain enough "nutrition" that would be good for pregnancy regardless! It's so sad what people will say/do for a quick buck. :( I strive to always give an honest opinion or advice regardless of how it affects me financially! I wish everybody had that kind of integrity!


2. They promise results without exercising. If somebody says "lose weight without exercising," I RUN THE OTHER WAY! It's not that I believe it can't happen - it's that I believe IT'S NOT HEALTHY. You NEED physical fitness. God didn't design us to sit around sipping on shakes, taking pills, etc. and doing nothing. We were designed to honor Him in mind, spirit, AND BODY. That means we need to take care of our body! Trying to bypass something that should be a way of life to care for the temple He gave you is NOT what He had in mind! 1 Corinthians 6:19-20 ESV "Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body."  and 1 Corinthians 9:24-27 ESV "Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified."


3. They promise "cures." I openly share how Shakeology has gotten me off my pain medications for Fibromylagia and helped my husband recover from a hard regiment of chemotherapy, and I TRULY believe in the ingredients, the super foods, etc., though I do not promise it will cure you of any ailment. Why? I'm NOT ALLOWED to make those claims - and neither are they! I can share personal stories, but I cannot say "you should try this because it will cure your high blood pressure, you stomach ailments, etc." I can show you proven science and share testimonies, but a statement just like that is dangerous! See FDA Health Claims information HERE. We see it all the time, though! Again, this is where integrity comes into play! Unfortunately, though, in a tough economy business have become more "cut-throat" and people will do whatever they can to get customers and clients, gain a sale, etc. I've even seen people who offer products with "chlorinated sugar" say they can help your Fibromyalgia. WOW! Sucralose triggers both my migraines AND my Fibro flare-ups. Again, it doesn't mean it won't do so for everyone, BUT claiming it can HELP your Fibromyalgia is not only contradictory to the FDA Health Claims policies it's also inaccurate and misleading and could TRULY affect someone negatively! I've seen companies that use natural ingredients also make similar claims - and again, it doesn't matter what the ingredients are - you cannot claim it offers a "cure!"


4. Reps/consultants/retailers, etc. are PUSHY about it. Do you really want to work with someone who is pushy about getting you to buy their product - or someone who is genuinely interested in your health, open about all ingredients and information, and truly interested in finding the best fit for you? I choose the latter. If it's the former, again, I will high-tail it the other way regardless of what product they're offering me! (For me, this goes for ANY products - health related or not!) There are so many options out there it can be SO overwhelming, so do your research, and look for a caring response. If they push, push, push and don't seem to be "listening" go somewhere else (or find someone else)!

One of my friends, Debi, and a fellow Beachbody Coach, has started studies at the Institute of Integrative Nutrition. She wrote such a WONDERFUL post on the benefits of Shakeology - particularly the ingredients - and I couldn't say it any better myself! In fact, it made me appreciate it that much more! Visit her post HERE, and read for yourself the fantastic, extensive ingredient list and benefits OF EACH ONE! It's amazing! I have had rather pushy people try to convince me their product is "better," where I'll have to totally disagree and say "it just doesn't compare!" As the wonderful Beachbody CEO said "It's like comparing apples and tang!"

Challenges

Well, this was a challenging week indeed! I started my water challenge, and I also decided to take it up a notch with Turbo Fire and switch from the Prep Schedule to the full schedule - starting yesterday. I'm sure I've mentioned before I was born with a hole in my heart - an Atrial Septum Defect. I lived with it until I was 16 and started noticing despite the fact that I was in many sports and conditioning just as hard as everyone else I started getting easily winded. I was also sick a lot with bronchitis. I started noticing heart palpitations as well. Because I had lived with it so long the hole had actually continued to grow and I also have some irreversible damage to my lungs due to the oxygenated and deoxygenated blood mixing in the atria since they really didn't have a wall between them anymore! My hole was the size of a half dollar when they operated on me in July of '98. I was one month away from turning 17. Though my heart is repaired I do still have the lung damage, intermittent palpitations, and overall it takes me a little longer to build up to cardio intensive workouts. Some people find it hard to believe when they look at my physical condition because they just assume working out must be easy for me. The truth is it's never EASY for me. I have to really listen to my body and modify cardio workouts when necessary in hopes that one day it WILL be EASY for me again. That's a long road, though! My heart has seen MAJOR improvement even physically! My left atrium used to be almost the size of the rest of my heart and has decreased significantly, which is usually unheard of! I still have a different "normal" than other people (which would be a long explanation of the way your "waves" look on EKGs and such), but for MY normal things are looking excellent! I always love when our bodies do things the doctors say they won't like my heart shrinking some. I know God is good! :)



 

So I've actually been wanting to commit to the whole Turbo Fire program for a while now (the meal plan that comes with it is absolutely amazing, too!), but I always felt a nagging that "I wasn't ready." That is why I decided to start with the Prep Schedule first - to gauge how "ready" I was. I was feeling really good, and I decided that if I can commit to the full program and need to modify that's OK! It's ALWAYS OK to modify when necessary rather than push yourself beyond where you should be. You can really hurt yourself and set yourself back by not listening to your body! I guess maybe because I was born with a heart condition and have Fibromyalgia I'm very careful to listen to my body. Don't get me wrong - I am stubborn! There is no doubt about that! Just ask my husband! haha ;) I know, though, that if I don't listen to my body, though, I can really set myself back, and my goal is to keep pushing forward! So today was my first HIIT workout, and it was the 15 min workout. It was tough for me! The first 3 drills I did well, but I ended up having to modify the rest, but you know what? I'm proud of my effort, and I'm excited for this new journey! I may have to modify for 2 weeks, a month, or more, but I'm going to keep going, and I will progressively have to modify less and less and will build up the cardio endurance that I truly NEED. So I'm glad I decided to take the leap, and I'm excited to share my journey! I know there will be ups and downs, but that's why I love to share because through my honesty you will see we ALL have ups and downs and it's not always easy! In fact, sometimes it's REALLY hard, and that's when we come together and encourage each other! :)

As for the water challenge, it's been interesting so far. I really thought if I'm not drinking other beverages I will surely drink more water. Unfortunately, that hasn't always been the case, and I still have to remind myself to drink water. One day I only had 16oz all day until I realized I only had that much and needed to drink more! So, the discipline of drinking MORE water isn't really kicking in yet and I'm actually feeling a little "blah" because now I'm also not having other beverages to add a little hydration! So I realize what needs to be done so now I'm doing it! I'm keeping more careful track of my water intake, which is definitely important, too, since I'm doing such a cardio intensive workout! So I hit a few bumps in the beginning because of this, but again, it was a learning experience, so now I can push forward! Today I got MORE than my 64 oz, so I'm definitely doing better! I have a couple of other friends taking the challenge with me, so I'll be checking in with them on Monday to see how they're doing as well! I know it's Easter so a lot of people have family gatherings, which may prove to be challenging! We will just be celebrating here at home with our little family, so I won't have that temptation, but it's been a busy week nonetheless, so I most definitely need to do a check-in with my fellow challenge participants!

I hope you have a blessed Easter!!

Water Challenge

My "water challenge" started today! Wow, was it tough! It's not hard for me to drink water per se, but I had a rather emotional weekend. I tend to crave flavor when I'm emotional - things like my coffee with cream and stevia, sweet tea, green tea, orange juice, etc. I'm sure there are some that can relate - others may just think that sounds silly! haha So here is the challenge: for ONE MONTH I will drink nothing but water for my beverages. Please do NOT confuse this with a fast. I am not refraining from eating - I'm simply replacing all my daily beverages with water. No coffee, tea, juice, milk, sodas, etc. I am EXCLUDING liquid supplements from the challenge so things like Shakeology, Results and Recovery Formula, etc. are not excluded because their intention is supplementation not just drinking a beverage.

So why am I doing this? Well, I heard it on one of the Christian radio stations and it got me thinking that I'm really NOT drinking enough water right now! I believe in getting sufficient amounts of water for good health (at least 64 oz but preferably half your body weight in ounces if that is more than 64 - so if you're 150lbs for example you really should be drinking 75 oz per day). Our bodies need water to function properly. It helps flush out toxins, keep everything in balance, helps you lose weight, better daily function, better workouts (more energy), less cramps and sprains, helps digestion, healthier skin, and you're less likely to get sick. I KNOW there are wonderful benefits to drinking water! Since moving I've found I haven't gotten back into my routine of refilling my 32 oz water bottle at least twice a day. That was a perfect way for me to keep track of how much water I'm drinking. Well, it's time to start it back up - and in a big way - by accepting this challenge I'm doing an overhaul! I've been drinking so many other beverages I've barely had room for water! Not all of these other beverages are unhealthy, but they should not REPLACE my water consumption, which they have! So, this is a way for me to get back on track!



Are you ready to take this challenge with me? You don't have to worry if you've missed a day or two before you saw the challenge - just start where you are and continue for 30 days! This may be something extremely easy for you or you already do it, and that's GREAT! Please share tips that helped you to take that step and continue on that path! This may be really challenging for you. That's OK! It will be challenging for me, too! Today was HARD! I did it, though!

Some recommendations for the challenge:

• Keep plenty of fresh, drinkable water on hand. If you have nasty tap water like we do and use a filter make sure you have plenty of already filtered water available. Having correct resources available make it harder to use an excuse like "I needed to filter more water so I grabbed some juice instead."


• Limit unnecessary beverages in the home. If you have other family members - like in my case my husband and kids - this may not be easy, but limit as much as you can. Better yet, get your spouse on board with you for the challenge, so it makes eliminating necessary beverages easier! Kids are a little more tricky. We do already limit our kids to milk and juice with meals but water any other time. I think it's a good habit to instill because they don't NEED tons of juice or milk despite what it may seem!


• Tap into a support group! I'm here to help! Tell other friends/family you know will support your attempts what you're doing and maybe even get them on board! It always helps to have others doing the same challenge so you can talk, vent, encourage, etc.

So here is to the next 30 days of more water and better health! :)

Want to connect?

As you can probably see - this website 1Fit2Serve is dedicated to health and fitness information as well as sharing what I offer as an Independent Team Beachbody Coach. Maybe you've read my About Me and would like to connect BEYOND the health and fitness aspect! I have set apart this website as a way to share health and fitness tips and advice as well as my personal journey (and my husband's even) with health and fitness while battling a chronic pain disorder (and in my husband's case complications from his chemotherapy treatment for cancer). I started this at a time in my life when God was calling me to do something more; something more than sitting around in pain all day and watching my family wishing I could do more. I haven't left that path, and I still feel it is a vital calling for me that I will continue to pursue and offer support, encouragement, tips, and honesty in my own journey! Our health is SO important that I feel blessed and honored to be able to support and motivate others to improve their health!

I feel like God has called me to something MORE, though - beyond this - not instead of it, but as well as it! I believe I have shared before that I do have a personal blog as well, which really is personal. It's basically the nitty, gritty everyday happenings in my rather "unique" life! I never found a need to integrate a personal blog with this website aside from my personal health and fitness journey, which of course, reflects bits and pieces of me personally: I felt like everyone is here for a purpose, though, and that purpose is the health and fitness aspect. So I will always keep a personal blog as well!

Now I have expanded even more on my Pea of Sweetness website.

Pea of Sweetness really does have a more personal touch because I blog about business, life, homeschooling, and have also recently started encompassing reviews and giveaways! I really feel like this is an extension of me! So if you really feel that by visiting this website you would like to connect beyond the health and fitness aspect I invite you to visit Pea of Sweetness as well as my Pea of Sweetness Facebook Page! Pea of Sweetness even gets some copy and pastes from my personal blog as well - but not too much that it would really lose interest of those that are more for "general" personal blogs rather than "in-depth, emotional type" personal blogs. I would absolutely LOVE to have you visit me on Pea of Sweetness because my calling is extended into healthier living beyond what we think of in the health and fitness category. I mean healthier living as in taking care of ourselves in other ways - using more natural personal care and household products, spiritual health, etc. I hope to see you there as well! :)