The Well Update: The Well-Tuned Body

See below to find out about these pictures!

I didn't expect this all to go on for so long, but this has been a good exercise for me to go through each component of the Well Update more thoroughly.

Well-Tuned Body

I have been building up from 1 mile on May 3rd with my Fitness walking class to a 15-mile day on September 16th in preparation for the Camino de Santiago from Sarria. I was fine until nine days ago when I started having pain while going downhill in Peavy Arboretum on September 22nd. I had it again after 3 miles on the flat on September 23. I went straight to the doctor on Monday morning and was so glad I did because the IT band was rubbing over the knee, and it had swollen. It is the repetitive motion that did it (coupled by having one leg shorter than the other, tight hips and legs, going on uneven surfaces in places like the arboreteum, etc.). So, I have a plan (already put that in a previous post).

What was so discouraging though was getting on the doctor's scale and discovering I had not lost as much weight as I thought. I have followed my Weight Watchers plan FAITHFULLY since July 27th. I was not weighing because I wanted to do it by "feel," and I discovered my capacity for self-deception is great! I have come to the conclusion that WW is more for people who do not eat very healthy and have a lot of weight to lose, and the "points" reward you for eating healthy things, but I already eat healthy things, and not counting any points for fruit means I don't lose. I LOVE FRUIT more than candy or even ice cream! Fruit is ZERO points. So, I ate a lot of fruit, and now that I am back on LoseIt (free or $20 a year for tons of cool features, but I have mostly used the free version since 2/2010), those fruits were adding a LOT of calories to my day. I had a lot of self-condemnation (even looking at myself in the mirror and scolding myself - yikes), and I was angry that I missed 9 weeks of losing because I was deceiving myself by not weighing. I am tall, and the weight on me just distributes itself. It is just hard to tell when I am losing, but I noticed my rings were not getting looser on my hand, and that usually happens when I lose weight. 

I am technically not overweight in the first place but at the top of my ideal weight range, but I always feel so much better in the middle of the range. 

I am comparing WW and LoseIt this week, and on their plan, I am eating between 10-14 points while I am following a calorie method in LoseIt. WW gives me 23 points a day plus adds points for all the exercise, and I exercise a LOT. I never used all my bonus points each week, and I was still NOT losing! (Maybe I lost about 5 pounds in 8 weeks? I am not sure because I was deceiving myself by not weighing.) I like WW because it is quicker to log, but I would rather take a little extra time weighing and measuring and losing weight than not losing without weighing and measuring. It has gone much better with LoseIt! I am 10 lbs. behind my goal and wasted time and money, but the self-condemnation is over now. It was a growing experience for me. 

About the exercise. I was walking so much. I burn100 calories per mile. I was doing Pilates pretty consistently for the last month, but this new program of stretching and strengthening that the doctor and Jennifer, my adorable physical therapist, have for me take an HOUR to complete! I realize that I was not stretching enough before I went for my walks, and my glute strength had decreased since I was not teaching four classes a week. I need a balance between bodywork and calorie burn. I have done the exercises for six days now, and I can already feel a difference. I am resting from walking for ten days, and I enjoy it. The weather has been beautiful for the last two days, but I am sticking to the instructions.

Speaking of sticking to the instructions, I was given a cream to apply to the swelling in my knee, and after four days of doing this, my knee got all these welts on it and inflamed red. I called the doctor on Saturday night and got a nice nurse who asked me lots of questions and told me I am OK and was an allergic reaction. I think I did not wait long enough to go in the shower after I put it on. The heat from the shower apparently makes it stronger. I am going to discontinue it totally because that was scary! My swelling has also gone down, and I will keep icing it until I see Jennifer on Wednesday.

My back is doing great! I am grateful. The tight IT band is no doubt related to the chain or my left side with tight hips that influence my back on the left side also. So, the exercises help my back also.  I feel really good other than the knee.

I have to say that I have loved the rest. Jennifer says I should have been tapering anyway. So, I will just do shorter walks from now on.

Rest and pause. When I did my Corrective Exercise Specialist certification, they made a big deal about an hour of total rest every day, and I am doing that in silent/centering prayer. I think this is important for my body and my soul to have complete inner stillness (of the body), inner silence (of the mind), and inner solitude (of the heart alone with God)! See my article on this on my website: 

Contemplative Rest in a Busy World

I think I am prepared in heart, soul, mind, and strength for the Camino. I am praying God protects and guides all nine of us as we go on this dream adventure. 

The State of The Well

I have not done this in ages! Here goes.

Well-Watered Soul

I think this is probably the thing I have really grown the most in over the last two years. COVID opened up new possibilities for growth for me. 

While I found Renovare Institute too academic for me, and since I had been in Renovare since the 90s, it was all books I had read before (and loved). 

I do thank Renovare for opening up my world through their books and the book club. The Institute did lead me to the Spiritual Exercises of Ignatius. I had been doing components (Ignatian contemplation and the Examen) for years, and I had even purchased this book by Ignatius in the 2000s, but it wasn't until the Institute assigned A Simple Life-Changing Prayer by Jim Manney that I really understood what the Exercises were all about, and I dove in with all my heart. I will never forget the morning of October 31, 2017, when I woke up to God saying, "READ THIS BOOK." So I did, and it was life-changing like the book said! It helped me understand the Examen and Imaginative Contemplation as part of the larger picture of Ignatian Spirituality. 

I had spent years with the Benedictines and the Trappists, and I have so much to thank them for: deeper Lectio Divina, Praying the Hours, and my first exposure to spiritual direction with Sister Joan (Benedictine) and Brother Mark (Trappist RIP), but I didn't understand Ignatian spirituality until I read Manney's book and The Jesuit Guide to Almost Everything.  This was the challenge I wanted and needed. When I went through the Exercises that year in 4 months, years of struggle were released as "sin patterns" and "inordinate attachments" were named and acknowledged in the "bubble wrap of God's love" (my phrase) bringing me into closer abiding union with Him! 

I am grateful for Renovare, in general, because the book club led me to How to Pray by Pete Greig, and that, in turn, led me to join The Order of the Mustard Seed. I was looking for a community with the Spiritual Exercises people (most out of town and not easily able to connect with because they do most face-to-face and not through Zoom). God closed that door very clearly only to open wide the door of The Order of the Mustard Seed.

I am also grateful for Sustainable Faith as I looked for a Spiritual Direction training that emphasized Ignatian spirituality, and I loved it.

But reading The Sacred Enneagram for one of my book reports in Sustainable Faith opened my heart to adopt Centering Prayer (Silent Prayer in a more general sense) after having done it at the Trappist Monastery several times and finding myself going into Silent Prayer at the end of Ignatian (Imaginative) Contemplation or Lectio Divina. I think COVID caused all these formerly "in-person" groups to offer it online so that I could experience it with people who have been doing it for years and years. I am so grateful. (Two out of the four online groups are Benedictine.) 

So it has born fruit of the presence of God in my life during the hours I am not intentionally having a Silent Prayer time. That has been huge as I am learning that I "let go" so much more easily without all the emotions attached. What is, is. I let go. 

Well-Educated Mind

I really cannot believe that I am doing yet another BOOK LIST! Ack! I am reading through the 1000 Books to Read Before You Die. I think 90% of the books are really good and ones I never would have thought to pick up to read. I have grown so much in my understanding (which feeds my Enneagram Type 5 Harmony Triad connection 2-5-8). I will say there is one book that I really dislike. I have been trying to read it for over a month, and I am only 1/3rd of the way through. Life is too short. I am thinking of just counting it as attempted and return it to the library! (I returned it!)

Speaking of Enneagram, that is where I have become more well-educated, and that has been so helpful for my own personal growth. I am also teaching more and doing one-on-one sessions for it. I am seeking to develop more spiritual resources for my directees in this area. 

Well-Adjusted Heart

I have been noticing how I don't "angst" over things. I don't experience as much shame as I once did. I am not saying I apologize less because I still make mistakes, but I don't feel shame when I say "no" or set boundaries like I once did. I can remember a time when I could not say "no"! That would get me into the biggest trouble. I have been really good at saying "no" lately, but the shame I felt about disappointing people would make me stew for too long. Now I am not stewing. I am letting it go more easily (part from above - Silent Prayer practice of letting both pleasant and negative thoughts go), and I am also getting to the bottom of my shame which tells me the lie that if I say "no" and disappoint people, they will not like me or love me or want me to be part of their group. That is the selfish twisted mind of an Enneagram Type Two. So for my mental health, I get into how my body is feeling. I go for a walk. I acknowledge and release my fear of being unwanted and unloved, and I receive God's truth: I am wanted and loved by him (this gets to the "inordinate attachments" in the Spiritual Exercises too). I return after my walk and resolve to LIVE in that truth. It has been beautiful!

Where I see how much I have grown is for two things:

1) I met with someone who I poured my life into for 3 1/2 years. We have not met for over 10 years. I had other priorities, and I have grown so much in the last 10 years because we met again for tea a few weeks ago, and I realized, that person is not someone I want to invest in. I put up with so much of that person's semi-bullying verbal behavior when we met for 3 1/2 years, but I could see it so much more clearly. I didn't like the way she spoke to me. I did not like the way she treated me. Before, I just figured it was me, and I would twist myself like a pretzel so she would "like" me (again, a selfish desire that I need to acknowledge). In this latest conversation, I stayed just 45 minutes, and I said, "I have to go" quite naturally (not abruptly), and she had no idea. I just don't like the way we interact, and I don't want to pursue that relationship. That was huge for me. My hubby gave me high 5s all around because he does it so much more naturally than I do. I have had to learn to discern what is the best way to "number my days" with people, and I think back on the hours and hours we spent together ten years ago, and I would never do that now. 

2) The other situation is with an autocratic, patriarchal leader. I have poured hours into a project with no guidance other than the words "develop abiding resources." Nine months into it, he interfered with a major decision without even consulting or informing me or my team. I even read his instructions to me that I have followed to the letter, but he changed his instructions without a discussion after nine months of hard work. The discussion around this change involved no openness to hearing my team's point of view. An autocratic and impractical decision was made, and while I would have had no problem had that decision been made before we implemented it, but it was made in mid-stream, and it would take hours to undo what we had already done. I will implement the change mid-stream, but once my part is finished, I will move on to the implementation with individuals who respond to what we have done rather than continuing to develop content. God had already told me December 21, 2021, as an exit for the leadership of this team, and I am going to hold to that as my passions lead me elsewhere. I have loved doing this and the people I have been working with. I do not hold any ill feelings toward this leader. I just don't want to be on his task force anymore after I am done with my part of the task. 

It is OK to want other things. That is what I am learning. 

Well-Tuned Strength 

Part of my people-pleasing would also cause me to teach a Back class for one of the health clubs I work for that was hurting my back! I know it may work for most of the people who have taken this well-loved class, but I was in the most pain I have been in years! So I said, "NO"! I have not looked back, and they found someone else. 

So, I am just teaching one in-person class of Pilates at the Univ this term. I am excited to do that. I have been pretty good about maintaining my Pilates strength all summer, and I am so excited to get back to the Univ face to face with students. My class is full and even has a waiting list.

I am still walking the Route 66 challenge, and I am 63% of the way there with cardio great.

Weight is still something I need to grow in. I am still within my ideal weight range, but I like to be in the middle rather than the top. This is my biggest challenge.

Wellness of Body Freewrite

This is a Wellness Blog. I been reporting spiritual (Prayerful Reviews) and emotional (Prayerful Reviews) and mind (book reviews) wellness, but it has been a while since I did some physical stuff.

Well, my lifelong effort to maintain my weight really has gone well over the years. I pretty much have not been overweight since January of 2013. So I have kept myself in my weight range for over four years now!

WOOOHOO!

But, I do like to be at the middle of that range rather than the top. I was pressing toward the top of that range in December 2016 (five pounds away from the top but still too close for comfort). So, I decided to get down to the middle when I stepped on the scale on December 12 after eating for five days at an "all-inclusive" resort for my niece, Jenna's, destination wedding in Mexico.

I know weighing the day after I got back was probably really stupid. I quickly lost weight that first week.

I am now in my little range of four pound fluctuation that I want to stay in for the rest of my life!

WOOHOOO!

I have been successfully recording my eating for 61 days since I came back. I am at a 22.5 BMI, and I have eaten an average calorie deficit of 895 calories a day. The deficit was probably more for the last half of December because I was doing much more cardio. I lost 10 pounds between 12/12-1/12 (but seriously probably three pounds of that was water weight after traveling and eating a ton of food).

It is always harder for me to lose when I start teaching Pilates at OSU and SNAP because I only have so many hours in the day for exercise, and those formerly cardio hours at about 400 calorie burn per hour were replaced by strength and stretching hours of about 120 calories per hour. So, the loss has been much slower (and my daily burn is naturally going down as I lose more weight too) at only six pounds from 1/12-2/11. I also started weight training at the beginning of January, so it is probably due to muscle weight too.

The good news is that I traded two of my six Pilates hours for cardio hours because I quit teaching my SNAP night classes. I have three students who really want me to continue teaching the class in my basement, but unless I get enough students, it just is not worth it for me to teach, and I could do the whole routine on my own in 23 minutes and use the rest of the time to do cardio.

Speaking of cardio, I am going to do some aerobic weight training and elliptical today. So, it might be more than six pounds by tomorrow!

That is a quick overview.

The big thing for me to record is the average calorie deficit was 895 per day. I want to get down a little more to be at the bottom of my four pound weight fluctuation (3.2 pounds to go). Then, I will slowly add in more calories so I can really determine how much I should eat each day to maintain! That is my goal for the rest of the year starting in March.

Little by little gets the job done.

Slow and steady wins the race.

Wellness of Body and Soul Update

I am convinced that mind, body, and spirit are intertwined. So, it is two days in a row of "Wellness of Body" for me!

I said I would periodically update, and I am doing it again. The picture below is my goal.

This is January 2014 at the Benson Hotel before George's office Winter Celebration. I had lost 30 pounds by April 2013, and I had kept most of it off (with five pound fluctuation) for nine months at that point, and I did that for the better part of two years, with less than double digit fluctuations, until Spring of 2015.

I think deciding to get certified in Pilates in Summer of 2015 was the turning point. I had always been more of "Cardio Carol" exerciser with a little bit of Pilates and weight training about two times a week. I still had pain though. Now, I am super strong in my core from Pilates, much more flexible, and out of pain. YAY! But the pounds came on with the reduced cardio (also cardio tends to really curb my appetite). Once I started teaching classes, my burn exchange was 720 calories burned  versus 2400 calories burned per week.  If I kept eating the same to maintain on the old workout routine (and same number of hours truly available for working out), I was going to have a 1680 less calorie burn per week than when I was on maintenance. That was about 1/2 pound per week, and that is exactly what happened! My weight started slowly creeping up, and I DID NOT ADJUST MY EATING ACCORDINGLY!

So this is my inspiration picture, and I am 13 pounds above that today. I think the weight on Monday was a lot of water because six pounds has come off, and it is only Thursday. I have eaten a sensible diet that should only equal about 2 pounds a week weight loss so I know that I should have waited and not panicked after Cabo.

I think the water weight is off, and this is probably the weight I was before I went there. And this tends to be the weight that I continue to try to "set" at! It is not a bad weight because it is 23.8 BMI. The healthy range is 18.5 - 24.99. My personal training textbook says that 22-24.99 is where your disease risk is lowest. And I feel best at 22 too!

So this picture is my inspiration, and I am going for it! I am happy to be going for it!

December 31, 2016 Update: 23.4 BMI and 10.6 pounds to go now! "Slow and Stead Wins the Race" and "Little by Little Gets the Job Done."

February 14, 2017 Update: 22.4 BMI and only 2.4 pounds to go!

All that to say is that I love to combine my spiritual and physical life. I was grumpy when I woke up in Cabo on that first morning. I had not exercised all day the day before. Once I went and had some time on the elliptical overlooking the Sea of Cortez . . .

... and prayed and worked out. I was a new woman! :)

(I just want to say that we do not usually do this kind of "luxury." It was a forced vacation because all the wedding guests had to stay at this resort. We have access through my husband's mother to a house on a hill overlooking Cabo for FREE, but it would have required taxi rides back and forth to see my family. I loved seeing my niece get married, but I will say that highlights of our time were talking with the locals about their lives. We like to be in among the people more than at a resort that cuts you off from the culture, but it was nice.)

I better go. It is so beautiful outside right now!

I just listened to Messiah from "Behold the Lamb of God" to "All We Like Sheep" as I danced around the living room to the light of electric candles! So fun. :)

Exercise Duration for the Year

The stats are in for the month of June in comparison to exercise duration since last August. Remember I gained 7 pounds from March to the end of May? Well, see the stats! Look at that big dip in my exercise during the allergy + injury + illness + overeating that occurred! 

Just sayin'! 

Now, compare my yearly exercise duration (2012 doesn't count because I did not get Endomondo until November of that year. I love Endomondo, by the way, but do NOT go by their calorie burn estimation. They overestimate by a LOT, but so does FIT BIT. DO NOT GO BY THE FIT BIT FOR CALORIE BURNS! But I digress.), and you see that year I lost all that weight was 2013! Look at all the walking I did! 

Funny that I compared hiking, and I have consistently done 30 hours every year! I always says I will hike more each year, but that seems to be my limit.

As you can see, I am halfway through the year, and I will never catch up to my high of 2013 when I lost all that weight. I also realized that I did a lot more elliptical in past years. Elliptical interval training (one minute full on and then 1 minute getting my heart rate down to at least 125 for seven intervals on the SNAP fitness longer stride length) burns 574 calories per hour compared to walking which burns between 388 (2.5 MPH - hill) and 487 (3.5 MPH on the flat with fast-walking Michelle) calories. 

I did not do that much elliptical because I was so wiped out in the spring from all the pollen that came from riding my bike to and from class and teaching two classes with open windows! I usually do elliptical more in the spring due to allergies, but I could not avoid it this year. 

But I do resolve to do more elliptical year round! I am going to figure out the allergy thing or really reduce my eating in the spring to compensate for a more sedentary life of recovery on the off work days!

Anywho. There is my newest "look at the stats and apply them to my life and health" entry! 

Health and Wellness Freewite

Well, my journey to wellness of body this summer is going swimmingly (oh, I should go swimming this summer, but I digress)! 6.6 pounds in 21 days. 

I am back down to what was really my "set point" weight for most of the three years after I lost 15% of my weight between December 23, 2012 and April 18, 2013. This "set point" was really easy for me to maintain. It was 10% of my previous body weight.

I had a lightbulb moment this morning. Kim (my Registered Dietitian soulmate who works with Pediatric outpatients [most of whom are obese] at the hospital) and I went to a continuing education workshop for healthcare professions about 10 years ago, and the speaker talked about how we need to only lose 10% at a time and then maintain that 10% for at least three months. She talked about the predilection of fat cells to want to grow back to the size they were before, and they need to find a new normal. Well, I realized it was EASY for me to have that 10%, but that extra 5% was what I struggled mightily to keep off.

So, now I am going for that extra 5% which is now 6%. Other than this little blip in the Spring (see reflection on that below), my weight has stayed at or below that 10% level, but it has never "set" at the 15% level. 

Lesson learned: Strive for 10%, sit and maintain that weight for three months, and then move on to another 10% (Depending on your goals. I only wanted to lose 15%,  Technically I only needed to lose 4% to be at a health BMI, but I just feel better at a 22 rather than a 24.9!)

My little digression about that desire for 22 rather than 24.9:

NO, I AM NOT TOO THIN AT THE WEIGHT!

NO, I AM NOT ADDICTED TO EXERCISE!

First of all, fitness and nutrition are my gig. It is my career choice. So, I love my job. I am not addicted, but I am passionate about health, and I am passionate about others being all that God meant them to be physically, emotionally, and spiritually. So, I want to find that for myself and pass it on to others. 

ALL, and I mean ALL of the research shows that 22-24.9 is the lowest disease risk category. I like to be at 22 so I can have "wiggle" room for special occasions. Why hoover at 24.9 and then go through a Christmas and gain to overweight? Stay at the lowest end of optimal health and fluctuate from there rather than from the edge to increased disease risk?

In addition, that is the weight that I feel and look my best! Here it is:

Me at 22 BMI on January 11, 2014. Last time I saw that weight! 

This is also the weight that I should be at according to the Devine Formula which is what I learned when I was a student in nutrition at Oregon State University. I have emailed with the radiologist who maintains this site:

http://halls.md/ideal-weight/body.htm

Dr. Halls maintains that there is no such thing as a "large" frame. In college I learned to add 10% according to a large frame and to subtract 10% according to a small frame. He said that is bunk based on his bone scans of his numerous years as a radiologist. So, I go by the Devine formula without adding the 10%. (He suggests that most women go by the Robinson formula, but I am very tall so he agreed that I should go by the Devine formula.) 

PLEASE do not sabotage that. There are many well-meaning people who tell me I am "too thin" when I am at that weight (not my husband, thank the Lord) or that I am "addicted to exercise."  

"TOO THIN" - One thing that looks thin is my face because faces thin as we age (that is why women do Botox). So, I would agree that my face looks very thin at that weight, but my stomach and love-handles are only gone when I am at that weight, and I like those things to be GONE, thank you very much (no muffin top, no hiding the bulges when I wear more form fitting clothes: FREEDOM)!  

Also, people are not used to seeing the weight I was when I played basketball, and that was my best weight ever. They are just used to seeing me in a different way (six years ago I was 20 lbs heavier so it looks "TOO THIN" to them). 

"ADDICTED TO EXERCISE" - Exercise is good people. I lead a VERY sedentary lifestyle apart from my exercise time. I sit and do counseling and discipleship, teach, write, have meetings, etc. My hobbies are sedentary: reading and processing photos. So, I counteract all the sitting by exercising. I do not injure myself at the pace of exercise I do now. (Unless I do dumb things like pull a heavy weight for my lats without warming up like I did in February, duh!). 

Exercise also keeps me very, very sane. It is the way I stay focused and de-stressed. It is the way to keep your serotonin and dopamine levels elevated. Here is the handout that I made for you:

Natural Ways to Elevate Serotonin and Dopamine

In addition to keeping me sane, it keeps me out of pain. I do not have the luxury to be out of shape. If I were, I guarantee you, I would be bedridden. I have too many structural abnormalities, especially in my pelvis, that make exercise IMPERATIVE. I saw the devastating effects of this when I severed the tendon in my big toe in 2009, could not exercise, and my back went out to the point where I was in bed for five weeks. So, many can fudge on this. I cannot. 

In addition, cardio time is prayer time for me! I walk a LOT (and run and bike a little), and that is such great time talking to GOD! I love it. I missed it in the spring when I had such bad allergies and fell down the stairs and had to recuperate. Get me out in nature, and I am a HAPPY CAMPER! 

Moving more is GOOD, The person that suggested I might be "addicted to exercise" is overweight and seems pretty darn unhappy to me as a result. So, I am really working to expunge (Isn't that a great word?) that person's negativity from my mind. It has taken since February to do so. I need to stay away from those kinds of people. They are sabotagers! Sabotagers be GONE! 

Here is my little digression about the spring (7 pound weight gain 11 weeks = overeating 318 calories a day): 

Illness + Injury (fall down the stairs) + Allergies led to Inactivity + Overeating = WEIGHT GAIN!

Yes, I rode my bike to and from campus two days a week and taught six Pilates classes, but the other days were VERY SEDENTARY and Pilates only burns about 130-175 calories per hour. 

In addition, I have always been a firm believer that cardio curbs my appetite more than resistance training (Pilates included in resistance training) and there is definite scientific research to back this up: http://www.realjock.com/article/1306)

For instance, I went for a 10 mile bike ride and 3 mile walk between 5:15 and 7:15 last night, and I had NO DESIRE to eat dinner. I forced myself to do it because I need to eat at least 1200 calories (according to all the health research anything below this is starvation - but there is some research that suggests that controlled fasting at intervals can be healthy for you too), but I was not hungry in the least. 

So, my shift from more resistance (again, Pilates is considered resistance training) this year meant I struggled to keep my weight down. YES, more muscle burns more calories. So, I heartily recommend a combination of the two, but I reduced my cardio drastically this year. It meant less PAIN in my body, but it meant less calories burned overall.

Here is the skinny on why I gained weight then: 

Four hours of Pilates is about 600 calories.
Four hours of walking is about 1600 calories. 
Do the math, I was burning  1000 calories less per week!

I won't give up the Pilates because more Pilates equals less pain, but I need to find a way to add my cardio into my work week. (The treadmill desk while I am working is something I FORGOT to do in the spring too, duh!) 

All that to say is that I GET IT! I am so excited to have this health focus for the summer. I feel strong. I feel fit. I am in a better range even now. 

I need to strategize for the fall though. It is so fun to learn and grow and find balance in life, isn't it?

YAY! 

Freewrite: Sabbatical Update and Analogy

In the early 2000's, I started an accountability group called FACED. We focus on reporting about our 

Food
Academic pursuits (from some it is Attitude toward the day)
Communion with God and people
Exercise
Daily care of self and family. 

I had a contest for weight loss in 2005, and two women, Katrina and Rachel, emerged as the winners. All the other people in the group have dropped off, but Katrina, Rachel, and I still continue to try to maintain a healthy balance in all areas of our life as we FACE each day!

We have a new challenge to report to each other everyday from June 1- July 16. Katrina will be done with her nursing program on that day, and I will be going off to England. I do periodic reflections ("Health Freewrites") about my FACED progress, and this is what I wrote them this morning: 

Thanks to both of you for joining in this new phase of our growth. It is a lifelong pursuit, but we are moving forward even though it is sometimes three steps forward and two steps back! I am just pleased after the possible stress of yesterday that it was a peaceful day with no overeating! And I have had a pint of Häagen-Dazs in the freezer for two weeks with NO DESIRE TO EAT IT! YAY!

George and I both did not realize how much we had the stress of anticipation of this surgery. He is in NO PAIN. He has only taken TWO doses preventatively in 24 hours where he could have had up to FIVE by now. He has no desire to have any more pain meds. With a high potency opioid that was one of our concerns and anxieties. YAY!

God gave me a picture of the cycles of my life in February 2014, it was ABIDE>RIDE>REST. There was a surfboard and the wave of the Spirit. There has been a big ride of ministry since February 2015, especially since March. We have been riding this Holy Spirit wave, and it has been fruitful and fulfilling and fully functioning in our gifts. We have abided and listened to God and obeyed. Not one single thing that we did in the last three months was not in obedience to His voice. We have said, “No” where we needed to also (and we have to say, “No” all the time). That isn’t the issue for us.

Yesterday I heard someone talk about their success (in a secular context) and how sometimes it is just a wave you ride, and it really has nothing to do with you. That is so true! 

When he talked, God spoke to me. I know from my surfing experience that once you stand up on the board and ride the wave it IS just the wave propelling you forward, you have no choice but to ride that wave; BUT one does need to BALANCE on the board. I think that is where I didn't do such a great job of balancing on the board in the midst of such a wave-riding ministry time. I didn’t fall off the board in the midst of the surf (that is a big pain, by the way, you want to stay on that board once the wave catches it), but I wasn’t totally aligned in my body and standing in balance!

This is why I had a five pound gain to a weight I have not seen in three years. I kept the weight that I lost off for two of those three years, but when the fruit and big wave came (February 2015), I forgot to maintain. Little by little it came back (not all of it but enough of it to make me wonder why I had not continued to maintain it). It is only a 52 calorie per day average overeating scenario between April 18, 2013 (the date of the 30 pound weight loss) and June 1, 2016, but it is an overeating scenario none-the-less.

The good news: I used to overeat 250 calories a day. Then it was 125 per day. Now, it is 52. I keep cutting it in half. YAY! I am moving FORWARD!

The bad news: 52 calories per day average over a period of three years still results in a weight gain!! 

We were in the "sweet spot" on ministry, but I want to be in the "sweet spot" of my weight now. What is great is that my husband and my oldest son also want to be in theirs too. Three out of four of us are still in the "normal range" for our weight, but we have that "sweet spot" where we know we just feel better, and we are slowly getting there! Yay! (My youngest is not underweight, but he is very close to being so. So, we are trying to maintain his weight right now, but it is hard when you have your jaw wired shut for six weeks!)

I feel confident that my life is back in balance on dry land (less variables attempting to unbalance me). I am RESTING and WORKING on my posture and balance before I take the board back out in the surf! Stay tuned! 

And I am so grateful for you two for faithfully reporting and helping in getting that balance back! 

Ack!

I was afraid to weigh myself. I have been doing really well for six days (really eight, but I officially started on June 1), but I did not do a starting weight. I knew my spring was full of lots of eating (Mother's Day treats that were showered on me would have been enough to gain all of the weight!)

I am five pounds more than I thought I was! Still within my ideal weight range. Not panicking, 

BUT, I gained five pounds since March 16! That is five pounds in about three months which is overeating about 200 calories a day. Not much, but ACK!

True that I did not weigh myself at the same time I usually do, and I had 32 ounces of liquid and my full breakfast. So I am getting up tomorrow and starting from that weight. I am hoping it is less. :(

I always say I overeat about 200 calories a day. I would always just walk around the block two times, and it would take care of that, but I had allergies all spring (much longer than usual) and then I got sick. So, that could be those five pounds! I am so frustrated with myself.

Part of it is that I am letting other people run my life instead of taking control of it. I am letting people sabotage me sometimes. I don't have to do that. I can say, "NO!" to all of that. 

Breathe. I am going to be OK. Just trying to be honest. I had lost 35 lbs between December 2012 - April 2013 and kept it off for the better part of two years! What happened? I was so careful, but I think the change from less cardio to more Pilates (not intentionally, just not as much time to do both). It does means a pain free life (my back is SO wonderful now - Pilates Pain Free Living!) and a very busy, busy life (too busy) has done me in this last year!

Words from God are: SIMPLIFY and STOP 

That is all changing, and I have to learn to balance. 

And breathe. 

Sixty Slim Down

Spring is always busy. I am not sure why. Five workshops between March 12 and May 5 and 12 weeks of teaching in Sunday School. I am through all the workshops and one more month of Sunday School, and we will be free.

Maybe I am just tired from the school year. I have been dragging the last two weeks. It also might be that spring always brings on allergies that seem to knock me out. 

Spring also brings on extra pounds. I don't exercise as much because I walk less due to the allergies and being busier than usual. 

So, over the next sixty days. I WILL be better (also helps that those holidays where George tends to buy me FOOD instead of something non-edible are all over until our anniversary.) 

So, I will be journaling more about my journey to wellness of BODY here. I may listen to more audiobooks instead of sitting down to read them. I need some Move more and Eat Less Training (MELT) for the rest of the spring and first month of the summer. 

Ready GO! 

P.S. June 1 update: I decided to wait until my classes were over so I started this yesterday and am on a plan with two other people for the next 45 days. That should get me down to my "low" weight again. I am still at an acceptable BMI, but I like to be at the lowest and healthiest BMI for me!

June 6 update: I have a five day streak going in recording and reporting! It is going great. I am biking more, and I am done with my allergies and the cold that followed and plagued me for 11 days! 

Day 1: #100HealthyDays

Day 1 of #100healthydays - loved #100Happydays so much that I am concentrating on healthy heart, soul, mind, and strength now! Come join @redgypsie and me!

ADay photo posted by Carol Weaver (@carolfoasia) on Jan 2, 2016 at 9:02am PST

Day 1 was good! 

Soul Health: I got up early and had a devotional at www.gospelharmonybookclub.blogspot.com and praised God for all God is doing in the world from Pray for the World and read from Abundant Living by E. Stanley Jones. So great

Heart Health (this is my emotional well-being): Had great interaction with some friends on Facebook. Our annual January 1st walk/hike with George where we discussed last year and this year's goals. Also watched a new drama series called The Man in the High Castle. Oh my, just our cuppa tea (has a little language in it and violence but they always cut away from that so you don't see it, just the suspense). 

Mind Health: Listened to a bit of a book.

Strength Health: Self-Myofacial release, stretching, walk/hiked 4.82 miles, SMR and stretch again, push ups, Pilates, and I did OK on eating. I did have 3 cookies, but I still stayed at a deficit. (Goal to lose 5 pounds. That is all I need to do to be at the low range of my weight!)

Another Reason to do Pilates: Beautiful Bowel Movements

I realized something the other day. I noticed that I have had very regular and easy bowel movements over the last few months. (Sorry if that is TMI.) I have cut down on caffeine in the mornings. I have always thought that was helpful in that cause. 

I realized this regularity was coinciding with my increase in doing Pilates. I have been doing the exercises very consistently since I decided to become certified as an instructor in late June/early July. Before, it was hit or miss, maybe once a week or twice a week. Now, I do it three times on Mondays and Wednesdays and at least once on another three days of the week. 

Could there be a connection between my regularity and Pilates? I went to Google it, and this article gave me my answer: 

 http://www.livestrong.com/article/337331-exercises-to-stimulate-bowel-movement/

Here is the excerpt about Pilates from that article: 

Pilates

Pilates Photo Credit Stockbyte/Stockbyte/Getty Images

Pilates workouts put a huge demand on your core for the entire workout, and force you to breathe deeply through discomfort. The near-constant contraction of the abs combined with the tightly controlled movement of the limbs can stimulate the bowels in much the same way as ab work. The breathing techniques can help you relax and focus when nature finally calls. Try the double leg stretch, leg circles or teasers for thorough results.

I will comment that I would NOT try the Teaser until you have worked up to that challenge, even taking a class from a certified instructor (like me!). 

42. Intermediate Mat Manual by Power Pilates

I have done a LOT of reading this year, but it has been more educational than for pleasure. I love it though. I have to get credit for this one since I had to read it and then TEACH it. I passed yesterday, and I am celebrating by entering it here! 

Fifteen Minute Freewrite

I am just going to type away for the allotted fifteen minutes.

I got up about an hour earlier than I expected. I was also going to have to go into work early because I could not find some things I needed for my class today, but I found them under a book. So, I ended up having way more time this morning than I thought I would have. YAY! I think it is funny that I could not find that stuff. It was right on the table, but I searched for probably an hour last night for them.

Today, I am going to have the students use balls to hug the midline and Therabans in order to get a better workout on their legs during the side-kick series. I cannot believe that I ran out of time on Monday. I have never done that before!!!

Today I also have a second mammogram. There was something "inconclusive" on my first one I did last Tuesday (so proud I got in and out of there by 8:40 am when my appointment did not officially start until 8:45!). I am a bit nervous about the whole things, but George is coming in with me to the appointment. So that means I get him for a bit longer this week than I usually do! YAY!

I have to do three overhead squat postural assessments and two one leg squat assessments for a discussion forum in my class. It is a lot of extra work, but it will force me to learn the material. So, I am happy about that. This eTeach is a lot more work than just studying for the personal training exam, but I want to be prepared to walk into personal training right after I finish. So there you go! I will be much better prepared with these things that I have to do to pass the class.

I am very concerned about my nephew. He is in a very bad way. I really want to help him. I don't want to enable though. What can I do, Lord? I will listen to You and obey.

My body is becoming stronger and stronger every day. I love this new level of Pilates exercises that I just learned from Marie. I am trying to teach them to my class. I am not sure if I communicated very well with them this last Monday though. Lord, help me to be a better teacher. I hope my SNAP class has more of the experienced people so I can take them to the next level. When I have new people, and they are strong, I don't know that until they say it was too easy. Boy, I could make it so much harder for them if I knew how strong they were to begin with. I did like that Sue said that she always feels so much better after she does the class. That was great.

I am sitting at my desk typing away with no pain. I am so happy about that. That weird neck/trapezius (or was it the serratus or the rhomboid?) is gone. I wonder if NOT going to OMT helped hit because it was not being manipulated. I think I can definitely go to just having OMT every three weeks or so. I would like to get to doing Massages every three weeks and OMT every three weeks. I really like the massages, and Emiko says I am just tight, and that is how some people are built. I really look forward to doing the flexibility training course after I am done with the CPT exam. That will be continuing education, and I got it at a great discount price. 

Wonder what I will do for a little warm up today? I think standing warm up will be appropriate. I don't want to do it for two long, maybe 5 minutes max. I took too long in the warm up on Monday, leaving me little time for the added exercises. I think I will just add the Open Leg Rocker, the advanced Swan today and do three regular leg plus one Big Finish of the Side Kick Series. Then I am hoping to add the Serratus Push Up and a longer 45 second Front Support. 

Oh perfect, I am looking at my timer, and I am less than one minute. YAY! I needed to write. I am praying I do not encounter that negative man again, and I need to get out of my class very quickly in order to do that. I will have to ask my boss if it is OK to let the people stay in the room if the instructor does not get there in time. I am hoping he is not hostile to me again!!!

BYE! 

Postural Alignment Sensors? WOW!

This is new. So I am not sure what the reviews will be, but this was so fascinating for me to learn about. I am on a mission to help people develop better posture to avoid back pain and strengthen the core. So this is right up my alley! 

What do you think?

Monday Morning Freewrite

Ok, I realize I have a great timer right in front of me in the form of this new and exciting LifeSpan Treadmill Desk! I did most of my Skype meeting this morning with Elizabeth on my treadmill. She thought it was great that I was doing this! I got very hot though with the door closed. That won't be a problem in the winter, but it gets very warm in this room with the door closed. 

I love this thing. I have already put 1 hour 50 minutes into walking, and I have not even gone outside yet. In the past, I would do all the things I do in the morning: devotional time, prayer, answering emails, Bible Book Club, etc. sitting down and not always getting my tail out the door for an outdoor walk. Now, if I am that "lazy," I will still get some cardio in while I am getting all those things done..  WOW! 

I finished my Core Mat I training with Power Pilates. It was INTENSE! I probably did all 18 moves at least 10 times over the course of the weekend. It was fun fitness-wise. I was not sore at all, and I felt strong and uncorked in my back at the end of the weekend; but I was overwhelmed in intensity. It was so much to absorb in one weekend, and I had to unlearn things that I had learned 12  years of doing Pilates through Timberhill Athletic Club, SNAP fitness, and DVD's. I still see that there are variations on style even within the classical Pilates community. Power Pilates distinguishes between "breathing exercises" and non-breathing. The book I have had BREATH patterns for ALL the 18 core exercises, and that is how I have learned in most of the classes that I have taken. So, I need to think that through.

Power is also a lot more staccato in how they lead in their classes. So, I need to think through that because it is not very relaxing for me, and by the middle of the third day, I had a most embarrassing meltdown. I was spent too. It was a lot of pressure and not very fun for me. I went for a little walk, and God said, "You are in your comfort zone on so many things that you do." True. I have discipled women for 35 years. I have led groups for that long. I have spoken in front of many people. For many, that would be outside their comfort zone, but it is like second nature to me. So, God reminded me that the last time I had a meltdown was when I was learning to surf in Sayulita, Mexico (I wore the shirt on Saturday and had the water bottle with me the whole weekend). I had my meltdown about the third day there too. So many PHYSICAL things to remember that were being directed to me VERBALLY. I could not absorb it all (plus my equipment was not correct for me which was their fault). I had one wipe out on the waves, and I melted down. I had also been around people non-stop for three days, and I was spent. I went to my room and traded with Shel for a massage. I just cannot always absorb things so quickly and everything was coming at me so fast that I just lost it. 

But I passed the class, and I realize that I have to make my instructing my own. I am just not a STACCATO type of gal. I am pretty "come alongside you" kind of gal. I had a FIRO-B assessment consultation today for a half hour, and he said that ISFJ's are "masters of the one-on-one" and no one does it better. I LOVE one-on-one. It is where I thrive, but I think that I need to teach these OSU classes. I think they will be really good for me. I think I will do just fine leading them. I just need to get all the VERBAL details down. I already went through a whole "mock" class by myself, and I got the order all right, and I only missed one time where I forgot to say, "head and chest" up.

I want to develop a "gentle Pilates" course for OSU. I think this will be really fun to do. 

Anyway, I have just gone two minutes over my time limit. :) I really want to work on photo album journaling today and just be ALONE for the rest of the day because things will be very relational from Wednesday on! YIKES!

32. The MELT Method: A Breakthrough Self-Treatment System to Eliminate Chronic Pain

So interesting that LibraryThing predicted that I probably would not like this book. I have not posted many of the books I read for fitness. So, I am sure based on all the classics I have read over the years that LibraryThing assumes I am a couch potato! Fitness books have many diagrams showing one how to perform the exercises, so I have not posted them as "reading" because I don't know if I "read" the whole book from cover to cover, but this one, I read all the introductions and most of the exercises (Once I got to the "Maps" I got confused and just ordered her DVD's that I can do like any old fitness DVD). I have been doing fascia release on my feet and a little on my legs for about two years now, but this takes fascia "rehydration" to a whole other level. Her introduction goes into a lot of detail about the science behind all of this, and she tends to repeat things over and over. So, I did not like that about the book.I also thought the "sequences" and "maps" were really confusing. I still don't get that and hope to go to a live class that is being taught in my town on Tuesdays. All that said, I have lived with some level of pain my whole life. Most of the time, I can moderate it by standing instead of sitting for too long (as I type this with my stand up desk), regular massage and osteopathic adjustment, core conditioning through Pilates, posterior chain strengthening through foundationtraining.com, and proper posture through the Gokhale Method. I really manage my pain well, actually. I do not have the luxury of being a couch potato having been through three major car accidents before the age of 19 (hit with my mom but cannot remember what happened, spun around in a 180 on the way to school when I was 16, and totally rolled my car Freshman year in college) and having one leg longer than the other and hips that do weird things causing unilateral sacral flexion without rhyme nor reason (so glad I married into a family with an osteopath!). It is true, most of my passions involve SITTING (writing, Bible Book Club blogging and book writing, photography [most time involves sitting to do post-processing rather than being out in the field shooting], communicating by email with numerous groups of people because of our ministry), but my other passion IS health, fitness, and nutrition (I have a B.S. in Food and Nutrition with a Community Nutrition Emphasis and am a former college athlete). I am becoming certified as a personal trainer and Pilates instructor over the next few months. So, this will be part of my "toolbox" for helping people relieve pain. I am also good at motivating people to lose weight as I have kept most of mine of for two and a half years. Actually, I am just into WELLNESS: physical, mental, spiritual, emotional (see the reason for this blog above). I will be posting more of the books I am reading for my personal training and Pilates endeavors from now on. Maybe LibraryThing will deem that I "like" it after I do that! LOL! 

Wellness of Body

Been too long since I have reported on this important part of wellness that I will do a freewrite. Ready GO! Starting at 10:10 and will end at 10:25 with many typos and errors. Do not be alarmed. It is a freewrite, and I am not going to think about those kinds of things. That is what makes it a freewrite.

I am resting on my back. I am in the "treating the underlying issues of my back" phase of my Osteopathic Manipulative Therapy. The last time I went in, I could report a zero on my pain level and had been at that level for 12 days straight with prior levels being low.

Then, I did my taxes on Saturday.

Sitting all day is NOT a good thing for anyone to do,  especially some one like me who has issues. Anyway, after that, we ran down to Wildcat Park for a picnic with Shayma's family and Ron and Bina. We ran, played basketball, climbed on the play structures, etc. I was feeling kinda' weird, but then I did my STRENGTH TRAINING on top of that.

Bad idea.

My doctor said, "I can appreciate that you are so active, Carol; but your back has certain issues, and it is best to go slow after a day of sitting and not stretching."

Lesson learned.

I was precarious from Saturday night to Wednesday morning. I tried a massage on Monday, but it made it worst. Doctor says the LMT's often treat symptoms rather than the underlying problem. The muscles never my shoulder blades were tight but were only compensating for my QL which was destabilized from all the sitting and exacerbated by all the activity immediately following.

The QL was the initial thing that got me in to see Dr. Myers in the first place. It has been MONTHS since that was an issue. 

BUT we are not back to square one. I am stronger, and my spine was not pulled out of line by this thing. That tells me that it is staying in place better these days.

YAY!

So, I am putting the link to an article with stretches and strengthening for the QL and will add it to my routine that I started and have been doing so well on. 

http://www.livestrong.com/article/335026-the-best-exercises-for-the-quadratus-lumborum/

QL stands for Quadratus Lumborum, and I think it is a really cool name, but my brother-in-law, Paul, who is a D.O. like Dr. Myers says that he thinks that a bunch of doctors got together and named all these muscles when they were drunk. I think that is funny.

So, I am lying on my back resting while the sun shines outside, and I would really rather ride my bike to free lunch on campus because Ajand is going to be there, but I will see how I feel in a couple of hours when I need to leave. I could also take the bus, but I want to be cautious.

So, my overall body strength and conditioning (cardio) is doing well. I need to get back to stretching more though and not sitting too long! (Taxes are done, and that is a very good feeling.)

My diet has also been great with only a couple of pounds over my ideal weight. I have been eating more veggies, even having them with a bit of protein for dinner. Feelings very good in the eating department and delaying gratification now so I can eat a bunch of pastries when we go to Europe!  

Yes, going to Europe, and it makes me scared that I will not have anyone to fix me if I get out of line, but last time we went on a long vacation, I had no pain because I did not sit very much and walked all over the place. Usually I have no problems then. I wish I could walk today, but I will tomorrow.

Well, I have three more minutes until this freewrite is over, but I have done enough talking about wellness of body and need to get back to my quiet time of listening to the Lord. I slept in until 7:25 this morning and had to get my house ready for Valentina and Pieter (who was singing his thankfulness to the Lord last time he cleaned!) and then get out the door to my 8:30 doctor appointment. So, I need to Listen and Obey as He directs me every day!

Ta ta for now (TTFN) - spoken like a true TIGER personality type!

Weight Maintenance

Here are my calorie goals. The consumed calories of 1455 average were only tracked through January 8th at which time I started traveling, and I have only been home 36 hours out of the last 7 days. 

I am just trying to hit my burn goal everyday, and I did not wear my BodyBugg for much of yesterday and a few other times when I was pretty active (one walk I forgot to wear it). So I think I did meet the goal. 

FACED Accountability

I wanted to go a bit deeper about what I do for accountability.  Many years ago, I started a group called FACEyourday. 

Here is the group description:

Get ready to FACE your day with accountability and support from friends!

FACED is an accountability group that focuses on balance in the following areas:

F: Food - What are your goals for eating right?
A: Academic or Attitude - What are you feeding your mind?
C: Communion - How are you communing with God and others?
E: Exercise - What are you doing to tune your temple?
D: Daily Care - What are your goals for taking care of your loved ones and yourself?

Here is an example of my FACED for yesterday that I just sent to my two accountability partners.

Jan 3 - 1156 Deficit 

.2 pounds away from chai tea! Thank you so much. Accountability works!!  

F: 1333 – Finally into a groove of recording again. 19Pro/52Cho/29Fat/11Sat. Calcium 1082 because less milk yesterday (1200 at 50+ years old) 

A: Glanced at Chronicles of Downton Abbey. Watched The Dark Knight with George. 

C: Genesis 3 and the baptism of Jesus in John and Matthew. Yummy! I went on a walk with George instead of a private praise walk.

E: 2489 – Walk, Pilates, Weights, and Elliptical! My first full workout day since October 10! I have NO BACK PAIN this morning! YAY! I have worked back into it slowly with only going 4.4 pounds over my maximum. Pretty good considering my low calorie burn due to my back and Christmas goodies.

D: Dentist appointments made for all. Started taking down Christmas extras (George took the tree down for trash recycling on Monday). Opted out of a family date to watch The Hobbit so I could work out and have some time alone at home (daily care of myself). Glorious!

When I started it with others we had up to twelve members, and that was too big. I like 3-4 people in each group. Easier to respond with encouragement to others!

Tomorrow I will talk about the BodyBugg!