Soul Connection

One of my goals for 2020 is to de-stress.  While I'm not sure about how exactly one measures the stress or lack thereof in their life, I do have a relatively solid plan.  Or at least I think it's solid.

First, let's talk about the soul to cell connection, wherein your mind and body are connected at a cellular level.

It's Science

Believe it or not, there is a science to it this connection (*sources below).  I will try to keep it basic.

Everyone produces a hormone called "Cortisol" which is best known as the stress hormone.  It is crucial to many body systems, including mood, sleep, blood pressure and blood sugar regulation, as well as your body's use of macro-nutrients (protein, fat and carbs).  When your body is on high alert, cortisol may shut down functions that may interfere, such as digestive, reproductive and immune systems.   Have you ever noticed that when you are stressed you are more likely to get sick, gain weight, and even have out of wack periods?

Too much cortisol wrecks havoc on us.   Prolonged stress causes your cortisol levels to be unmanageable, interfering with your body's ability to function.    Scientists have found that too much stress causes damage to our telomeres, the protective casing at the end of DNA strands.  This impairs the body's ability to fight infection and disease.   Further studies have shown that the effect of stress on our DNA can actually be passed onto future generations.  Let me repeat that.  Stress affects our DNA, which can be genetically passed onto our unborn children.  It's passed onto our children...AND even our grandchildren. 

So What To Do About It?

Learning how to handle and deal with stress is probably one of the most daunting things I have had to personally address.  To say that I have it figured out would be a lie.  I am on a journey to addressing it, and I hope to share with you some of the things that have benefited me.

Exercise

If you've been following me, you would be surprised if I didn't say "Exercise helps to reduce stress."  Exercise helps your body to feel better.  It also reduces fatigue, as well as improves mental acuity.  Exercise helps your body to produce endorphins, which improves your ability to sleep and manage stress.  That said, knowing it helps doesn't necessarily mean you will do it.

So, if you don't exercise regularly, start.  Start small and easy.  Start by walking.  Yes, walking.  Don't count the walking you do at your job as your exercise.  That's work.  Take a walk in the neighborhood, or try 30 minutes on a treadmill.  If 30 minutes seems too long, try 10 minutes three times per day.   It's still 30 minutes.  Try yoga.  I swear by yoga.  I really relaxes me and is good for your joints.  (Yoga With Adriene was recommended to me.   She has a variety of yoga options to try.)

It's been a long time since I took a locker room selfie!

 Be careful!  The addage less is more and more is less is true here.  If you overdo cardio, especially at first, you will not see the results you want.  Not only do you run the risk of burning out and not exercising at all, but too much aerobic exercise at one time causes an increase in your production of cortisol (the stress hormone we are trying to reduce).

Meditation

Yep, I said it.  The "M" word.  Meditation is definitely the new buzz word all about town.   Doctors, therapists and personal trainers tell you to do it.  What is it and why all the fuss about it?

In short, meditation is a practice of centering your mind and eliminating the distractions from your  mind.   Typically, meditation focuses on your breath.   We spend our lives running around, focusing on every detail.  Constantly inundated with one thing after another, our brains are forced to make sense of the chaos.  Meditation helps to quiet your mind.

When the cares of my heart are many, your consolations cheer my soul.

Psalm 94:19

When I first started meditation, it was at the encouragement of my doctor because I was not sleeping.  I could fall asleep, but I couldn't stay asleep.  I was waking up at 2:00 a.m., unable to turn the wheels of my brain off.   In addition to cleaning up my sleep habits (e.g.: going to bed at the same time every night, not looking at the clock when I wake up), he recommended a couple of different sleep apps.  

These are the ones I tried:

Meditation Studio is a skill you can enable in Amazon's Alexa.  There are two different sleep meditations that I found helpful to fall asleep at bedtime, but too disruptive to fall back to sleep at 2:000 a.m.

Sleep Sounds is another skill you can enable in Amazon Alexa.  That was useful in both falling asleep and falling back to sleep.  There's no talking with this one, so it was really only the calming sound that lulls you to sleep.

Calm is a meditation app that is available for a free trial.  It provides a unique 10-minute meditation every day, It also has sleep stories you can listen to, in order to lull yourself to sleep.   It's very relaxing, but I wasn't keen on spending money on it after the trial ended.

Relax Melodies was the winner.   You can download this app and use several features for free, with a pay option to add more to your experience.  At first, we used it as an enhancement from the Sleep Sounds from Alexa.  It is available wherever your phone is (meaning even when you travel).  After using the app for a while and actually preferring it over the Sleep Sounds, I discovered there are Meditations, Sleep Stories and "Sleep Moves" included as well.   I tried the meditations included with the free portion of the app and fell in love.  Because my biggest problem with sleep was waking in the middle of the night, I simply moved to the couch, played the meditation and fell back to sleep.  It was magic.  Just about every time.  I started using the meditations when I went to bed and found my sleep was interrupted less frequently.  I was actually sleeping until 4 or 5 a.m. without having to get up.   Once my brain adjusted to the free meditations, I realized I was worth the $5 per month cost of using the full app.  

"Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.  For my yoke is easy and my burden is light.  

Matthew 11:28 - 30

My princess and sleep companion (until Brian goes to bed)

Meditation is more than just for sleep

My new job brought high levels of stress.   I learn new things every day.  I am on my feet all day, working longer hours than ever before.   I am mentally fatigued beyond comparison.   I am totally out of my comfort zone.   I am mentally and physically exhausted.   Every day.

I love to workout, but I am finding on my way home from work, my body shuts down.  By the time I drive to the gym, I want to collapse.  I have no energy to function.  I just keep driving.  Home.  Where I crash.

I lost the endorphin rush of working out.  I wasn't benefiting from the one thing I knew helped me cope.   I tried working out early in the morning once - twice per week.  That worked until it got cold out.  It's awfully hard to get out of bed in the morning and get to the gym.  But I do my best to make sure I get in at least 4 workouts per week.

That said, one day I was driving to work and I felt completely overwhelmed.  I realized that the practice I used for helping me to sleep could be used to help me deal with the stress of work.  But obviously, I couldn't close my eyes and focus on my breathing while I was driving.  So I began my own practice of meditation.  This time, I turned it into a time of worship and prayer, with a closing of  quiet meditation.  No prescription, no external voice telling me to breathe, just time with my Lord.

"Have I not commanded you?  Be strong and courageous.  Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go."  

Joshua 1:9

I play these two songs:  Lord I Need You by Matt Maher and Tremble by Mosaic, followed by listening to Psalms read to me on my Bible app.   After listening to a couple of chapters, I simply pray, quietly to the Lord.   Jesus, Jesus, You make the darkness tremble.  Jesus, Jesus, You silence fear.  Be with me today, Lord.  Help me to be more like you.

Bible app by YouVersion

Meditation is a practice.   You never really perfect it.  But it only works if you practice it.  We can't change our circumstances, but we can control our response to it.  By practicing mediation, I have seen first hand the effect it has on helping me address both sleeplessness AND manage stress.   I am, by no means there.  I still need to "figure it out."

As I do, I will share with you what I learn.  The good, the bad, and the ugly.  For this year, I am focusing on the whole picture.  Not just diet and exercise, but also trying to address the cell to soul connection.

New book I'm starting:
One Breath at a Time: A Skeptic's Guide to Christian Meditation by J. Dana Trent 

"Let my meditation be pleasing to Him; As for me, I shall be glad in the Lord." 

Psalm 104:34

Lord I Need You by Matt Maher

Lord I need you, oh I need you.

Every hour I need you.

*Sources
How stress can change your DNA
How chronic stress is harming our DNA
Stress Hormone Causes Epigenetic Changes
Excess Stress Changes Marks on DNA
Epigenetics:  Can stress really change your genes?

And if you are really interested in this, check out this TEDx Talk, which explains the effect on our DNA.

Epigenetics and the influence of our genes

TEDx Talk with Courtney Griffin

Questions for you:  (Answer in the comment section below.)

What strategies do you implement for managing stress? 

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Are you kidding me?

One thing I always wished I could do, but never was able to do is push-ups.

I tried and tried.  I struggled.  What looks so easy, for me was super hard.  I made being able to do them a goal.  As my strength improved, I wrote about the progress I saw in doing them:  Five and Ten.  It was exciting to see real progress.  Eventually they became so easy that I stopped doing them, except as part of a HIIT routine.  When I hurt my shoulder, I was under strict orders to not do them until after my shoulder healed.

Since that time, being able to do push-ups well and "easily" has plagued me.  So after my back injury last February, I made it a goal to improve upon them again.  But it has been difficult.  In May of last year, I was able to do three sets of 15 push-ups.  So hard!  I mean super hard.  It wasn't so much doing them as the weakness in my shoulder.  Not for nothing, when things are hard, you tend to shy away from doing them.  Why do I want to do this if it's this hard?

When I started training with Pat, he had me doing three sets of 15-20 push-ups.  I was like, "I'm not going to be able to do that.  I can barely do 10 push-ups and you want me to do 15?"  He said, "If you can do a Dumb-Bell bench press with 25 lbs., you can do 15 push-ups."

So for three weeks, I did three sets of 15 push-ups (never 20).  And it was NOT easy.  One week I couldn't even do one single push-up.  Not one.  "It's a mental block," Pat responded.

I hated doing them.  Unlike three years ago when doing push-ups motivated me, this time around, I was not enthused.

Then the next three weeks, he changed it up and had me doing four sets of 12-15 reps.  I always tried for the 15, but four sets was a lot.

This week, he changed it up again.  When I looked at the plan for this week, it changed from 4 sets of 12-15 to FIVE sets of 20 push-ups.  That's 100 push-ups.  Are you KIDDING ME???

So when I saw him this week, I said, "What in the world are you thinking?"

He said, "You can do it."  Confident as can be, like it's no problem.

I was like, "I can't do that!  There's just no way."

He said, "Yes you can.  Easy."

I said, "Well, I can't do five sets of 20 push-ups all together like that.  It's just not going to happen.  I mean, maybe I can do them if I work them throughout the entire workout.  One set after each group of exercises, but not all at once."

His response, "I don't care how you do them, just get them done."

Get them done?  Doesn't he know I have a shoulder injury?  Doesn't he know these are super hard for me?  What does he mean, "Just get them done."

"Ok, boss."

And so Friday night was the moment of truth.  100 push-ups.  Five sets of twenty.

We get to the gym, I figure, let's get the first set done now and just see, while I'm feeling strong, how I do.  Is 20 even on the table?  (Great way to think positive, isn't it?)

And I do it.  20 push-ups.  No problem.

I decided to do 20 at a time, throughout my workout, allowing my shoulder/ body to recover before attempting the next set.  And it worked!  Twice I had to take a 10 second break in between to finish the 20 reps, but I did all 100!

Here is my last set:

So, what's the point of this whole post?  Overcoming the way you think and feel about food, about exercise, about yourself:  your self-image, your abilities, your potential... This is so key to your success.  Over four years into this journey and I still struggle.  I have doubts.  While they may be based on reality (I do have tendinitis in my shoulder, there is weakness there, I do continue to have pain), the fact is I can do more than I believe I can do.

When you get to the point when you feel like, "What am I doing?" or "I can't do this" or you feel like just giving up, stick with it.  You have SO much more potential than you can even begin to believe.

I did 100 push-ups.  Not five or ten like I did three years ago.  One-Hundred.   I didn't think I could.  I thought Pat was crazy.  I was even miffed with him a little.  It wasn't clean, it wasn't perfect, but I did it!  

- - - - - - - - - -

"Why Have a Trainer?" is a topic I discussed in January.  Having someone push you beyond your own self-expectations, to basically say, "It's no big deal, you can do it."  THIS is why I have a trainer.  I struggled with one health issue after another over the past 18+ months and tried to figure out how to get back on the path by myself.  Every set-back and every self-doubt left me feeling badly about myself and where I was going.  Not really knowing what to do to get things back on track left me frustrated, which is WHY I sought out Pat.  He is really awesome.  

If you are thinking about having a trainer, you definitely want to check him out.  The rates are affordable and he is amazing.  If you live in the area, you can train one-on-one with him.  If not, he does online coaching as well.  Check out his website for the details:  Patriotbody.com.  I cannot say enough about him.  Training with Pat means you will see growth, you will make change, you will accomplish your goals.  Either way, check out his website.  There is contact information for him there.

There's a saying out there, "Put on some gangster rap and get over it."  Here's the newest song on my playlist:

Not Afraid by Eminem

And I just can't keep living this way.  So starting today, I'm breaking out of this cage.  I'm standing up, I'mma face my demons.  I'm manning up, I'mma hold my ground.  I've had enough, now I'm so fed up.  Time to put my life back together right now!

Question for you:  (Answer in the comment section below.)
What holds you back?

Follow me...

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Email:  tracoleman99@gmail.com

My new mantra:  Be the Champion of Today!

Have a great weekend!  Go get 'em!

Suicide Squirrels

June is the busiest time of year for me. Between graduations, grades closing, summer school and scheduling classes for the following school year, it is crazy.  Not only do I work longer hours than normal, I often have several evening and weekend engagements.

Photo by Springfield Public Schools.
Both me and my friend Erica were this student's counselors at one point in his years at Commerce.

The pressure is outrageous at this time of year. It's hard to describe unless you've been there.  There are times when I feel like I everything is going to implode.

To make matters worse, I hurt my shoulder about a month ago. I don't know how I did it. It was bothering me and hasn't improved at all. The pain wakes me up at night, which has made sleep difficult.  I saw the doctor yesterday.  I have a prescription for 800 mg of ibuprofen and physical therapy.  No weight lifting indefinitely.  I could cry.  10 Effective Physical Therapy Exercises to Treat Shoulder Pain.

...   ...   ...  ...   ...  ...   ...

The other night, after a particularly stressful day, I went for a bike ride. I wanted to get in some decent miles.  Instead of focusing on climbing (hills have to be part of my training regimen ... and I don't even mind them), I wanted speed.  I set out with no particular route in mind, just to move my body.

The day's troubles weighed heavily on me.  There was a significant amount of drama this week at work.  I can typically handle the students' drama.  I had a busy day planned, which was interrupted by a few unexpected hurdles.  One case in particular really upset me...  

When I left the house, it was about 5:30 p.m., so it was rush hour and the traffic was crazy.  "Find some quieter roads, Coleman."  I made my way to the back side of Forest Park, Springfield's largest park, and road along the edges, out of the way of cars.  I was about 10 miles into my ride and my legs felt good.

Work...what makes all the madness worse is when the adults in the building go after each other, or refuse to help each other.  The WORSE thing someone can say to or around me is, "No, that's not my job" OR "No, I don't want to do that." 

As I headed towards Enfield, I started to think about the time and considered which route I should use to head back home.  I do not like to ride my bike too close to sunset.  It's hard enough for drivers to see me with plenty of sunlight, but dusk is far worse than even riding after dark.  My focus was speed, not hills, so I mentally plotted a route home.  I was beginning to feel the stress peel off my shoulders.

 Sometimes it's just blowing off steam with each other.  Other times it's personal.  Lately I have been feeling like there are daggers in my back as soon as I leave the room.  Not with everyone, just some.  If you have something to say, say it.  Don't talk about me or my colleagues behind our backs.  I'll take the venting any day.

About 2/3 of the way through my ride, a squirrel came darting out of the grass and ran right into my tires. I could see it out of the corner of my eye.  There was nothing I could do. The darn thing just offed itself.  I hate to admit it, but it didn't even bother me...

Last week a squirrel darted out into the driveway at school and one of the counselors I work with ran over it.  She was devastated.  I couldn't help but think about the difference in our responses.  I chuckled to myself.  Stupid squirrel.

A few miles from my house, I got a cramp in my back and had to stop.  Every time this happens, I think to myself, "Will I be able to make it home?"  After my fall last summer, I seriously contemplated calling my husband to come pick me up.  I rested for a couple minutes, stretched as best I could.  Got back on my bike.

Stupid stupid squirrel.  Why did the darn thing run out into my bike?  My shoulder is holding up pretty well, no pain.  The week's stress feels less troublesome.

Construction.  They have finally decided to repave these roads that were all torn up the past year+.  

Finally.  But, ouch, that bump hurt.  

I was almost home.  

You did good.  This was a good ride.  But the squirrel...

This was a different blog entry for me.  I wanted to show how exercise helps deal with stress, while simultaneously helping you achieve your fitness goals.  I have not been riding my bike as much this spring.  I have had a lot going on, so I've chosen to keep the bike on the rack, to focus on getting everything else done.  Honestly, this hasn't resulted in me accomplishing anything.  This week I realized how much I need to ride my bike.  It's my therapy.

Last night the Women's Ministry at my church sponsored a "Girls Just Wanna Have Fun" night.  We ate snacks and goodies, sang Karaoke, played games, did some Zumba and danced the night away.  I had an amazing time.  I told a couple of the ladies how difficult June is for me.  It's just a very stressful month.  It's like this every year.  I told them about my bike ride the night before and they responded with, "35 miles?  I can't do that!"  I couldn't do it a little more than a year ago either.  I started riding my bike to train for the Ride to Remember and ended up loving it.  I still love it.  I will do the Ride again this year, but there is none of the stress associated with last year's training.  So this year's focus is on improving my riding overall.

It's amazing how much something you ENJOY can help you deal with your troubles.  Don't neglect what matters.

When I got home, I sat down to relax.  Leia immediately sat next to me and put her chin on my leg.  As crazy as she is, she makes my day every day.

Questions for you...
How do you deal with stress?  Have you ever run over a squirrel?  Did you feel bad?

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Far from Perfect

Hello friends! It's been a long time since I've taken a moment to write. I wanted to share with you what I've been experiencing the past month or so. I was supposed to finish my field experience for my degree back in December, but I didn't really even start logging the hours until February. (That's after I was supposed to already be done.) As much as I like to write and share my thoughts with you on my blog, it's an entirely different story writing about what I do every day and applying it to my goal of becoming a principal someday. This has been a grueling experience for me! It's taking me hours and days even. Because I don't like it, it's excruciatingly painful.

I have no life right now, except this.  This is my daily Snapchat.  Me at Starbucks, writing in my journal, trying to catch up.

I've been going to Starbucks as much as I can and writing there without distractions- nothing to keep me from writing. I can't do laundry, watch Netflix or work out if I am at Starbucks writing my journal. Like I said, I should've been done with this in December.

The stress from this has kicked in my depression which feels like a wet blanket covering me. And I really can't seem to get the blanket off of me.  I know that this is all related to stress from finishing this up and stuff that's been going on at work, but it's not a fun experience to go through.

I waited patiently for the Lord; he turned to me and heard my cry.  He lifted me out of the slim pit, out of the mud and mire; he set my feet on a rock and gave me a firm place to stand.  He put a new song in my mouth, a hymn of praise to our God.  Many will see and fear the Lord and put their trust in him.
Psalm 40:1-3 NIV

I'm trying to be really good about my nutrition and I'm still working out at least four days a week.  I have been taking more days off from the gym than I'm used to. This just adds to my anxiety, because there's that fear of getting fat, you know? When you've been on yo-yo diets most of your adult life and you gain the weight back every time, you really don't want to get fat again.

I've taken to eating more of "whatever I want" more and more often.  It's like walking on a frozen pond after a thaw.  Not very smart.  But the donut was sooooooooooo good.

If you've never been fat before, it's hard for you to understand what I'm talking about. But if you've been on a diet and lost weight, you know how easy it is to rebound. So I'm trying hard to be good about my nutrition and exercise even if I can't make it to the gym every day.  

When you feel like this, it's hard to even look forward to anything. 

Last week, my husband and I are celebrated our 25th wedding anniversary!  I can't even believe it, it doesn't seem real. He is my best friend, I love him with my whole heart. 25 years!  I don't feel old enough to be married that long.

Brian & I on our wedding day, 25 years ago.

We're going to go away for anniversary, but probably not until the fall. It's hard when you're feeling overwhelmed with everything to look forward to things like celebrating your anniversary, planning a vacation, or even going to the beach this summer.  

We took a day to sneak away and went to Mohegan Sun.  It was a nice get away.  No work - Brian would not let me and I needed the reprieve.

In thinking about this, I realize that I'm just not perfect. I don't have it all together, I probably never will. But I realize that's OK. My husband loves me anyway.  My kids think I'm all right too. And hopefully if you're reading this you think I'm OK.  This was never about being perfect, it was about achieving my goals, and right now that's what I'm working really hard to do. Finishing my degree is all that matters, and I know that it is going to be a lot of hard work.  I have it in me to make it happen.

Meanwhile, please stay tuned as I will be back to blogging regularly when all this is done!

Look how much my Princess Leia is growing up!  Long walks with her are good for both of us!

I've taken a serious liking to iHeart Radio.  My favorite channel is Top 40 Workout.  This channel has an awesome collection of upbeat, leg stomping music.  I also really like K-Love, which has uplifting, inspirational Christian music which is good for my soul.  It just depends on what I'm in the mood to hear.  What I like about iHeart Radio is that it seems to be intuitive...it knows that I have a crazy eclectic taste in music and it combines some outrageous styles of music which keeps my groove on whether I am writing, walking the dog or working out.  Check out these favorites...  (I told you, I'm eclectic!)

Here in Your Presence

by New Life Worship

I'm Straight

by Fetty wap

Cake by the Ocean

by DNCE

Questions for you:  (Answer in the comments below.)

What's your favorite workout song?  What's your favorite coffee spot?

Now:  Subscribe to new posts!  When a new post is added, you will receive an email notice so you can check it out.  I promise:  no SPAM and I won't share your email address with anyone.  Look at the top right side of the page to subscribe.  

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The Dark Side of the Moon

Have you ever studied the phases of the moon?  Doesn't it seem like the full moon lasts for just a day or two?  Yet the new moon, when the dark side of the moon faces the earth, seems to last forever?  This week we are in the new phase, when there is very little light to brighten the evening skies.

With a new puppy in the house, I spend a lot of time outside with her, training and playing with her and Koby.  This week, I couldn't help but think about how the darkness of the night compares with my emotional state.

Leia LOVES all of Koby's toys.  She takes every single one of them out, throws them around his bed and lays on top of it, like she's the Queen Bee.  He doesn't mind too much, she's growing on him.

Since I've lost the weight, I can't help but look inward, so I can identify what contributed to  my obesity (and being stuck there for so long).  I know I struggle with anxiety, which grips me at times. There is a feeling like a vice grip is wrapped around my chest.  It wakes me up in the middle of the night, not being able to turn my brain off.  It's horrible.  I spoke to my doctor about it last fall and he gave me some medication to help deal with it.  It took about a month for me to feel better.  Now the vice grip is gone and I am able to sleep much better now.  I still struggle with it.  I can't turn my brain off sometimes.

Now I can see more clearly that my anxiety is like the phases of the moon.  I am currently in the New Moon phase, the dark side of the moon.  For the past several weeks, maybe months even, I have had a hard time seeing any light.  I feel down.  I lack energy and motivation.  My inspiration is zapped.  There is a name for this and it's not anxiety.  It's depression.

Yesterday I went to the doctor for my annual checkup.  Before I saw him, the medical assistant asked me, "In the past two weeks, how often have you felt down, depressed, or hopeless?"

Ummmm...every day.  

"Has it prevented you from doing things you normally do."

Ummmmm...yes, most definitely.

The doctor increased the dose of my medication.  I go back to see him in a month.

This got me to thinking about not only my journey these past two+ years, but my life's journey.

The dark side of the moon, my depression, has affected me just as much as my anxiety.  Losing weight has helped me overcome it to a point, but when life kicks in, you cannot change your chemical makeup.  I used food as a coping mechanism.  This only backfired, leaving me feeling guilty after.

I have to be honest with you, I feel like this is a tremendous breakthrough for me.  I am embracing it, embracing the depression.  It's me.  It's who I am and I am okay with it.  The change in my medication will help.  But now I have the skills I need to turn on a few internal candles, instead of allowing food to be my source of comfort.

Last night it was difficult.  I wanted a Friendly's Peanut Butter Sundae Cup.  If there had been any in the house, I would surely have eaten all 450 calories of one and snuck in a second one for good measure.  Instead, I had a Skinny Cow, an orange and some peanut butter.  Still was probably 450 calories, but it was controlled.  The Skinny Cow satisfied my need for ice cream, the orange satisfied my need for sugar and the peanut butter staved off any additional cravings and hunger I might have for the rest of the the night.

This morning, I don't feel guilty.

I realize that I am in the New Moon Phase.  Food will no longer rule my world.

Even though the gym is the last place I want to be ...

"Has it prevented you from doing things you normally do?"

I will go, I will work through this.

Now that the weather is warmer, I will ride my bike more often, which will kick my adrenaline back up.  Feeling the sunshine on my skin will boost my energy.

I went out twice this week.  My first ride was a quick 13 mile ride to make sure the bike was working and that everything checked out okay.  Wednesday it was 80 degrees out and I went for a 30+ mile ride with ladies from the Competitive Edge Cycling club.  It was amazing.  No pictures from that ride, though.

Do you struggle with anxiety or depression?  How do you manage it?  Or does it manage you?  Do you use food to comfort you?  If you can relate to this, my prayer is for you to see there is hope, even in the darkness.  You can learn strategies to help you work through the dark times so that food, alcohol or drugs don't rule your life.  Even when you are feeling down and hopeless, there is always hope.  The sun will come out.  The moon will start to shine again.  The light will fill you.

Happy Friday!

The Lord himself goes before you and will be with you; he will never leave you nor forsake you.  Do not be afraid; do not be discouraged.
Deuteronomy 3:18 NIV

Questions for you:  (Answer in the comments below.)
What plans to you have this weekend?  Are you excited about spring?

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Breaking News

I have some really exciting news to share!  Our family is growing!!  On Saturday we will be going from a family of four plus one dog and one cat to a family of four plus one dog, one care and a PUPPY!  Yes, a puppy!!!

Introducing to the world, our newest addition:

This is our newest baby:  Leia

Yes, as in Princess Leia.

She is 7 weeks old, born on Christmas Eve.  We get her on Saturday.  I am so excited.  Koby's world will be turned upside down.

This is Koby

Ok, so that's exciting family news, but there's MORE!

My journey over the past two years has been rewarding in more ways than I can begin to express.  And it's in ways I never anticipated.   Around the time that I did the Ride to Remember last fall, I started a Facebook Group, "Wonder Women, Fitness For Life" where we encourage each other with our weight loss and fitness journeys.

From the Etsy Shop.

In January, I sponsored a weight loss challenge at school, "Commerce Biggest Loser Competition"

It's so rewarding to give back, to help others with their journey.

Yesterday, a student came to my office and told me he has lost 37 lbs. over the last 5 months, which I was super proud of him for that.  When he came down to our office, I saw him and I noticed he looked a lot thinner, but I can't say things like that to students.  So when he came in to talk to me, I was like, "That's so awesome!  I'm so proud of you!"  I asked him how he did it and he told me that he's been working out, he cut out junk food and has been drinking a lot of water.  But the best part is that he said, "You are my inspiration."

How I Feel

That's it!  That's exactly it!  I inspired him.  I am so overwhelmed with pride AND joy, it's hard to even explain the emotions.  My job is an incredible job.  A ton of paperwork and very frustrating sometimes.  But when I have a chance to make a difference in a student's life, that's when I get the biggest reward.  Usually I am helping students with personal or academic problems, or I am assisting a student with their college and career goals.  The rewards are countless.  But for the first time in my life, I have inspired someone to change their life in a positive way.  I can't begin to tell you how that feels.

There's more!

For the past year I have been sharing my journey with you on my blog.  I shared my story with my school district, who published an article about me.  But the scariest thing is about to happen.  Like, sharks in the ocean scary...

Next month, I am speaking at my church about my journey.  I won't be talking so much about how I  lost weight, but more about the journey I have had towards wellness, the impact body image has had on my self esteem and how taking time to work on me has helped me become more of what God wants me to be.  Obviously I will be talking about my weight loss, but I will also be sharing some of the darker things, like how I've had to deal with my anxiety and depression and the inner transformation that has occurred as a result of this journey.

If you are in the area, I would soooo love for you to join us.  We have two amazing speakers.  Our very own, Pastor Christan Causey will be speaking on Friday night and our keynote speaker is Rose Hinton.  In the afternoon we will have several different breakout sessions and I will be one of the speakers for those.  The theme of the event is, "Come Awake," which really spoke to me and is why I felt like I needed to share my story.

If you are interested, you can register online at http://evangelassembly.org/womensconference.

Declare His glory among the nations, His wonders among all peoples.

Psalm 96:3 NKJV

That's it for the news, folks.  Stay tuned for more exciting adventures from the Coleman household.  I'll tell you all about Leia and how Koby and Sam the kitty respond to her.

Question for you:
(Answer in the comment section below.)

What's the most exciting thing happening in your world right now?

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When Doubt Creeps In

I am SOOOOOOOOO incredibly excited!!  We are having a "Biggest Loser" challenge at my school to start the New Year off. What is super fantastic is that 49 people signed up for the challenge!  Forty-nine staff!!!  The group ranges from teachers, paraprofessionals, clerks, custodians, school nurses, athletic trainers and even our school administration is involved!

Yahoo!!!!

Last week was Week One.  Today was the day of truth when everyone weighed in for the first time.  The nurses are doing the weigh-in's, so I only know what people report to me themselves.  I am encouraged.  I had some very positive feedback.

I want to share a story with you.

One lady needs to lose over 100 lbs. She told me, "Tracey, I lost 7 lbs."
My response:  "Awesome!  I'm so happy for you!  That's fantastic! Keep up the good work!"
And she answered, "I just need to believe because nobody else does - my husband, kids or relatives don't really think that I will one day lose all the weight...I still have big hope."

Awwwww!!!

This got me to thinking about my own journey...and yours...

The doubt and the judgement of others really plays a huge factor in our success or failure.  BUT, we can choose whether we want to listen to them or not.  We MUST develop our own mantra to keep us motivated, to keep us focused.  Because the moment we listen to the naysayers, when we give into our own fear of failure, we will surely fail.  To overcome this, we MUST maintain our focus on our goals.  We MUST believe in ourselves.  We MUST tell ourselves, "I can do this!"




This post is dedicated to my friend at work and to others like her, who have started the journey and need a whole lot of self-confidence and encouragement along the way.

You CAN do this!

Make this your mantra!

You must know that there will be setbacks along the way.  You will experience failure.  BUT these setbacks and failures do not make YOU a failure.  Consider each one a learning experience.  You can do this!!  Doubt will come in and take over if you allow it.

Couldn't say it better myself.

I think I can...I think I can...I can!  I know I can!

Two years ago I weighed 232 lbs.  I endeavored to lose weight and change my life.  It took me a while to find my path, to figure out what I needed to do to be successful.  But I did it!!!  When others doubt you, just ignore them, go out and accomplish your dreams.  You can do it!

July, 2013

Christmas, 2015

Question for you: 

(Answer in the comment section below.)

What do you tell yourself to keep yourself motivated?

Now:  Subscribe to new posts!  When a new post is added, you will receive an email notice so you can check it out.  I promise:  no SPAM and I won't share your email address with anyone.  Look at the top right side of the page to subscribe.  

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