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? 

Follow me

Instagram 

@traceyfitlife

The Long Road

Tracey's Getting Fit, my disappearing fitness blog.  This past year has been quite a journey for me.  Looking back, the overarching theme has been pain.  Physical pain.  Last February I injured my back, which set me back tremendously.  When school started in August, I started getting headaches that did not relent.  Headaches are a different kind of pain.  Since I worked through them all day, I came home exhausted.  And my poor blog sat neglected.

I shared with you about my struggle here, "Dark."  Followed by months of silence.  I still struggle with the head aches, but nothing like they were.  They no longer define me.

Today I'm excited to write again.  This past year has been a long, long road.  Here we are at the end of 2017.

Are you as excited about the New Year as I am?  I can't even begin to tell you how optimistic I am about the coming year.  When I started this journey four years ago, I had measurable goals which really inspired me to keep going. 

While weight loss is no longer my goal, I want to regain the strength I've lost and increase my energy.  I've already taken measures to start this and am already noticing small improvements.

That's what it's all about.  Small improvements.  Let me ask you, what do you want to accomplish for 2018?  What's your plan to achieve your goal?  How can you measure it? 

Baby steps get you to your goal.  Measurable improvements, however small, keep your motivation up making it easy to stick to your plan.  It's a great way to energize yourself.  Baby steps get you there.  Yes, it's a long road and you will have setbacks along the way.  Stick with it, though, because it's worth the journey.

Humble yourselves, therefore, under God's mighty hand, that he may lift you up in due time.  cast all your anxiety on him because he cares for you.
1 Peter 5:6-7

Soon I will share more with you about my new training plan, what I'm doing, and all that good stuff.  Right now I'm learning from ground zero and having to rebuild my confidence all over again.  It's humbling, but good.

Here I am in action.... If you follow me on Facebook or Instagram, I shared this video earlier this week.  To help build strength, I am increasing repetitions at lower weights, versus increasing the weight to maximum.   I was super excited about this because last week when I started this, I was exhausted at 125 lbs.  This is my third set of deadlifts at 135 lbs. and I felt really good!  Baby steps.

For now, I'm glad to be back and writing again.  I'm giving a short presentation on nutrition at a Women's Health Conference in January.  That is exciting for me, as I hope to branch out to more public speaking.  Health and wellness are topics I get excited about, so I enjoy sharing my story and helping others on their journey.

Stay tuned for more.

Here's a fun workout song for your playlist:

It's All In My Head (Flex)

by Fifth Harmony, ft. Fetty Wap

Questions for you:  (Answer in the comment section below.)
What do you want to accomplish in 2018?  Do you have any resolutions?

Follow me...

Facebook:  https://www.facebook.com/TraceyGettingFit

Instagram:  @tracoleman99

Email:  tracoleman99@gmail.com

Goals

How was your weekend?  We went away for a wedding in Maine and it was amazing.  What a great weekend!

This is Part Three in my series "All or Nothing." Today I am focusing on fitness and exercise. This has been my biggest mental hurdle over the past year because I have been dealing with one injury or health related issue after another, with virtually no relief.  My doctor has given me at least two stern talking to's about overdoing it. I have had to take a MAJOR step back and let my body heal, which has resulted in both some weight (fat) gain, a significant loss in muscle mass, and a blow to my routine.

This was during recovery from my back injury.

What used to be normal is now work. What used to be a warm up is now my work out. While I used to go out for a 30+ mile bike ride 2-3 times per week, I have only been on one this entire season.

I, myself am fighting the all or nothing game. I want to be what I was a year ago. Heck, I'll take where I was six months ago. But that's not the case, so I stand here at the crossroads of "Try again, do it again, it's worth it!" and "Ugggh, I don't want to do this. It's hard."

When my motivation is high, I tend to overdo it. I just got over a migraine that lasted 10 days. And my shoulder has been bothering me for the past couple days.  It stinks to get old.

This post is all about setting weekly, or even daily fitness goals.   If you are just getting started, or are working your way back from injury or medical issues, the key to long term success is to start small.  Don’t set impossible goals you cannot achieve.  Be practical.  It's okay to reach a little, but don't set unattainable goals and set yourself up for failure.

I am thinking one bike ride is realistic and two is probably a stretch, but I am going to try to ride on Wednesday and again on Saturday morning.

I am doing this, starting today.  My nutrition for the weekend was literally off the chart, so today I am going to reign in the food demons and make sure I get my workouts in for the week, and that’s what my goals reflect.

I took the word "vacation" to heart.  I ate and ate and ate.  Rum Raisin ice cream on top and Peanut Butter Fudge Swirl on the bottom with a waffle cone bowl.  OMG, to die for.

For me, the mind game has to some extent been about time. I find myself thinking, "If I can't get to the gym and workout for an hour, why bother" has been a trap.  Truth be told, my weight on the scale hasn't changed more than 5 lbs since Christmas, and that's because I've got my nutrition figured out pretty well. But your muscle mass will diminish if you don't train, and that's what has happened. The rule about muscle weighing more than fat is fact, not fiction. So while the scale hasn't moved around much, my clothes don't fit like they used to.  The image in the mirror is not as sexy as it was. I don't like it.

I got to the gym yesterday and did a push workout.  Just because my nutrition was a mess for the weekend doesn't mean I couldn't work out.  It felt good to be home.

I battle between what I want (now) and what I want (long term). It's a struggle. And the problem is two fold. One: physically, I can't do what I could do or I run the risk of reinjury. Two: I have to turn off the nagging voice in my head that tells me to quit, to give up.  It’s so easy to just let my busy schedule take over my days.

This whole learning to listen to my body means turning off the dueling voices in my head.

Here are today's goals:

Part of my issue has been time and today is no exception.  I am bringing my gym stuff to work, going to the gym on my way home and then to my 4:00 p.m. appointment.

My challenge for you this week is to set some goals.  Make them SMALL and ACHIEVABLE.  If you don't work out at all, don't set out to walk six miles every day.  Try 3-5 walks per week ... maybe 1 - 2 miles per walk.  And, don't forget the weights.  Try a basic introductory workout at the gym like this one from BodyBuilding.com:  Best Beginning Weight Trainer Guide with Easy-to-Follow Workout or this one The Complete 4-Week Beginner's Workout Program from MuscleAndFitness.com.  The trick is start small and light.  Do NOT put the maximum amount of weight on the rack, thinking you got it.  If it feels like you got it, take it down at least one notch.  Focus on form over the amount of weight.  You don't want to overdo it and either hurt yourself or quit.

Questions for you (answer in the comment section below):
What did you do this weekend?
What goals do you have for the week?

Musical notes ♩♫ ♪ ♬ ♪

This is another MUST have on my playlist.  A definite favorite!

Can't Stop This Feeling by Justin Timberlake

I got the sunshine in my pocket, got that good soul in my feet...

Follow me...

Facebook:  https://www.facebook.com/TraceyGettingFit

Instagram:  @tracoleman99

Email:  tracoleman99@gmail.com

All or Nothing: Part One

All or Nothing is a theme I have been discussing with several of my friends over the past couple of months.  I decided to write about it here.

For those of us who struggle with body image, weight management or trying to exercise, it seems to be a thought process we all have in common.

If I have to lose weight, I have to do it all or why bother.

This is NOT me!!!  But, if I think, "I have to look like that, or why bother?", I only set myself up for failure.

If I am trying to lose weight and I blow my diet, I might as well throw the towel in, because "I just can't do it."

#AllTheCarbs

If I join a gym and am faithful to workout two - three times per week, but then I have a tough week and just can't get there, "What's the point?"

It seems like those of us who struggle with our weight fall into this thought pattern and I want to try to address it here.

So, today's post is about this particular mindset.

I was overweight for most of my adult life. I did the yo-yo diet thing, repeatedly lost 20 - 30 lbs., only to put it back on again.  And again.  And again.  As I got older, my metabolism slowed down and the weight became harder to shed and the things I used to do for the "quick loss" didn't work anymore.  If I had a bad day, I would just go to town because I'd already blown it.  The problem was that getting back on the right path became increasingly more difficult every time I blew it and the mindset changed to, "I just can't do this. Why bother?  I'm a failure."

If this rings true to you, I want you to practice a few positive mindset tricks that have helped me.

1.  Focus on today ONLY.  Don't worry about tomorrow, just today.  Try to get through today and make it the best day you can.  If things go well, CELEBRATE!  If you have more of roller coaster day, don't let the downs derail you.

Therefore do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own.
Matthew 6:34

The "all or nothing" mentality has been something I have seriously struggled with since I hurt my back this winter.   While I've managed to keep my weight technically in check, I lost a lot of muscle mass and my strength has diminished drastically.  What I forget is how far I have come.  This side by side picture shows a HUGE transformation from where I started three years ago to where I am today.  And even though I am not where I was a year ago, learning that it doesn't have to be ALL or NOTHING keeps me in check and makes me humble.

2.  Create a mantra.  Your mantra is the positive expression or saying or word you say to yourself to help you.  Maybe it motivates you.  Maybe it helps you to keep your focus.  Maybe it just makes you smile.

When I was losing weight, my mantra was:
You are not a quitter, you can do this.

Now that I pretty much have that part down, I have a new mantra:
You are enough.  You are beautiful.  You are loved.

Maybe that sounds super self-indulgent of me.  But when you struggle with body image issues, it is important to hold onto these basic truths to keep yourself real.

Have I not commanded you?  Be strong and courageous.  Do not be frightened, and do not be discouraged, for the Lord your God will be with you wherever you go.
Joshua 1:9

3.  It's all about baby steps.  Every step you take in the right direction is a win.  BELIEVE this!

Have you ever seen a baby learning to walk?

They use a walker, or maybe they furniture surf.  Their parents hold their hands to support them.  They fall down.  A LOT.  But eventually they walk - unsupported.

Do you remember learning to ride a bike?  

You didn't just get on the bike and were off.  Maybe you had training wheels. Maybe someone held the back of your bike while you tried to pedal down the street.  Maybe you fell a dozen or so times.  But you learned how to ride it.

Or learning how to swim?  

When you first started swimming, you probably had an adult with you to hold you up, to make sure you didn't sink.  Maybe you used swimmies or a kickboard.  Maybe you had lessons.  They didn't just throw you in the deep end of the pool and expect you to be Michael Phelps.  You struggled, but eventually you learned how to float, how to kick, how to move forward.  Maybe you even learned all the strokes.

Well, with losing weight or developing a healthy lifestyle, you can't expect yourself to just get it all right at the first try.  This kind of thinking will ultimately end in defeat.  It does not have to be ALL or NOTHING.

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.
Proverbs 3:5-6

Stay tuned for more on this topic...

Part Two is here.

Questions for you (answer in the comment section below):
If you have a bad day, how do you get back on track?
Did you do anything fun this weekend?

Musical notes ♩♫ ♪ ♬ ♪

I've been running more often lately and have added several new songs to my playlist.  I realize I need some even beat mellow tunes to set the pace so I don't put everything I have out there on my first mile or two, so I switched things up a little.  The audio version of this song has a great beat and is awesome for running or working out...

It Ain't Me by Selena Gomez (feat. Kygo)

Who's gonna walk you through the dark side of the morning?

It ain't me.  It ain't me.

On a side note, sorry I haven't written anything in a month.  If you follow me on Facebook or Instagram, you know I've been posting updates there, but life and a lack of inspiration has made writing a challenge.

Follow me...

Facebook:  https://www.facebook.com/TraceyGettingFit

Instagram:  @tracoleman99

Email:  tracoleman99@gmail.com

The Little Things

So, I disobeyed my doctor yesterday and I pushed myself more than I have in a long time.  Yep, probably over did it a little.  I didn't push through pain, but I did lift weights, go hiking and take a bike ride.  Two years ago, that was my definition of a perfect day, only my bike ride was 40 miles and I was lifting 100 lbs.  It's 2017, let's try 15 lbs and a 5 mile bike ride.  A month ago I couldn't even tie my shoes, so that's a huge improvement!!!  I'll take it.

Monument Mountain, Great Barrington, MA

A friend of ours ran the Boston Marathon yesterday.  I'm so proud of him.  He hurt his knee in January, tore the meniscus and was told, "No running."  He trained for the marathon anyway and did it, even through the pain.

Here's a picture of the medal he got!!!  He texted this to my hubby last night.  I bet he didn't know I'd put it up on my blog.  Go Marty!  Super super proud of you!!!!

On Saturday I did a 5K race, only I walked because of my back.  This race welcomed walkers, so I was happy to participate.  There was a group there from Achilles International, which supports runners with disabilities.

Some of the disabled runners had special bikes designed just for them.

The lady in the middle here is a blind runner.

I was super impressed with this group.  Each athlete has guides that run along side of them.  I have to be honest, as "happy" as I was to be outside on Saturday, walking and participating in this race, I really wanted to run.  I could feel it in my soul.  I just wanted to run.  Participating in this race with these athletes really gave me a fresh perspective.

I am not disabled.  I am well.  I am healthy.  Sure, I have a sore back.  Yes, I'm dealing with this and it sucks to go through this.  But I will get through it.  I will recover, this is not permanent.

While I didn't run, I did walk as fast as I could and I was keeping a really good pace.  Just about 14 - 15 minutes per mile.  My normal walking pace is about 18 - 20 minutes per mile, so I was pushing it.  In fact, I was at the front of all the walkers.  Not trying to compete with anyone, just myself, I took advantage of the beautiful day and I totally turned my self-pity upside down.

Brothers and sisters, I do not consider myself yet to have taken hold of it.  But one thing I do:  Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
Philippians 3:13-14

I'm not entirely sure why I ever even started running.  I have a bum knee and the doctor told me, "No running!" years ago.  In fact, he lectured me sternly about it.  But last summer I just sort of started doing it.

A post-run selfie last December

Saturday I was inspired by the people who were run-walking in front of me too.  I was able to keep up with them for most of the race because, well... I guess it just worked out that way.  Witnessing their determination was good for me.

This couple would run about two - three house lengths, then walk, then run, then walk.  I reminded me of when I started running...that's what I did.  I measured my distance of running by driveways.

The ladies on the left of this picture were run / walking with the little boy.  He was such a trooper.  3.1 miles is a LONG way to run for me, let alone this little guy.  He tried with all his might.

The lady on the right was such an inspiration.  She just kept at it, never giving up.  Towards the end there was a pretty decent sized hill and she went up that hill as fast as she could.  The last 1/2 mile, her friend came out and ran the last trek with her, cheering her on.

Okay, so I have a sore back.  And it's no joke.  When tying your shoes is a big deal, you treasure every little accomplishment.  So, it's time to stop feeling sorry for myself.  Today is the day.

More pics from our hike.  Joey, Leia and Sam

Princess Leia

Treasure the little things.  You are blessed.

O praise the name of the Lord our God

O praise His name forevermore

For endless days we will sing Your praise

Oh Lord Oh Lord Our God

Blessed are those whose help is the God of Jacob, whose hope is in the Lord their God.

Psalm 146:5

Questions for you: (answer in the comment section below)

Are you a runner?  How do you deal with injuries when you are training?  What's the worst injury you've had?

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.  

Follow me...

Facebook:  https://www.facebook.com/TraceyGettingFit

Instagram:  @tracoleman99

Snapchat:  tracoleman993

Email:  tracoleman99@gmail.com

Time Out

It's been a month since I posted a new entry to my blog.   In addition to dealing with a stressful beginning to the new semester at work, I have been focusing my energy on a few outside projects.  I am super excited about them both.

At work we are having a weight loss competition. I am the cheerleader behind the scenes.  In addition to losing weight, we also are doing a Couch to 5K run camp.  In my off time, I look for good articles about nutrition, weight loss and fitness to share with the group.  I also try to keep the fun in it by adding a little humor to keep the journey more light hearted.  Truth be told, I am pleased with how things are going with the group.  The process has me doing some serious soul searching about my own journey...where I've been, how I got to where I am and where I am going.  Not sure I have answers for me just yet, but I feel really great!

This is Diana and I after this week's Couch to 5K clinic.   One group of us walks and some of us do interval training.  The kids love to see us walking/running in the halls.

My church is sponsoring another Women's Conference this year. I spoke last year at one of the breakout sessions:

Sharing my story last year.

This year I was invited to do another breakout session.   I am doing two sessions.  One is entitled, "Unlocking the Secrets to a Healthy Life" and the second is "Going Deeper, Unlocking a Closer Relationship with God."  Over the past few weeks, I have been putting together the materials I want to share and organizing my presentations.  Last year I was so nervous. but this year I am so excited about them both.  I feel like everything is coming together, it's truly a "God Plan."

A time to search and a time to give up, a time to keep and a time to throw away.
Ecclesiastes 3:6

If you are in the area. I hope you will come to the conference.  It hopes to be AMAZING!  We have planned for several amazing speakers, as well as incredible music, with a dessert bar following the Friday evening event.  I always find the conference to be incredibly refreshing and rewarding.  You can register online at Evangel Assembly: Women's Conference.  The early bird special is $25 until February 26.  You are well worth the investment and you'll be glad you came!

I feel like I am doing a commercial.  I am just so excited about this, I can't help it!

In other news...

How about my favorite team?

I LOVE the New England Patriots!!  I do! I do!  And I do think that Tom Brady is the Greatest Of ALL Time!  (That's why they call him the GOAT, by the way, in case you didn't know!)  And if you, like me, were watching the game on Sunday, you probably thought it was all over for the Pats pretty early on in the game.  It was like nothing I have ever seen or ever imagined to see them come back the way they did.  I couldn't believe what was happening before my eyes.

I have a lot I want to talk about, so I will probably write a few different blog entries, but I want to finish with this last thought.

Today is (January 11, 2017)  February 11, 2017*.  We are six weeks into the New Year.  Many people start to try to lose weight or start an exercise at the beginning of the year and right about now, when you don't see the results you hope for, this is when you want to throw in the towel and give up.  I have talked to a few people who have told me, "I just can't do this."  or  "This is just not the right time for me."

I seriously want to stand up and scream at them, "WHAT DO YOU MEAN?  STOP TALKING LIKE THAT!"

It was exactly three years ago this week when I was ready to give up.  I remember feeling so discouraged.  I had lost 7 lbs. in six weeks and I was working my butt off at the gym and I felt like there was no point.  I was going to be obese forever.  Obesity runs in my family, as does diabetes.  I'm doomed, there's no point.  I did the calculations.  If I gained another 30 or 40 lbs, I'd be a candidate for weight loss surgery and then maybe I can lose the weight.  This is seriously what I thought.  Why bother?

If you are feeling like that at all, I want you to take a deep breath and call a time out for yourself.  You are at a cross roads between "Yes, I can" and "No, I can't."  Only you get to choose which way you go.  Only you.  You are the ONE voice in your head that makes that call.

So, I call a 

That's right.  Instead of giving up and giving into your fears and self doubts, take a step back and reassess.  If what you are doing isn't working, try something different.  Don't go crazy and reinvent the wheel, but do examine your  habits.  Ask yourself a few questions:

Am I giving this my all?

Am I working out consistently?  

30 minutes per day is better than one two hour workout per week.

Am I drinking enough water?  

8 glasses minimum!!!  EVERY DAY!

Am I eating enough protein?  

You should be eating between 20 - 25 g of protein with every meal.  Eat protein rich snacks as well.

Am I eating enough?  

If you are under eating, you may be slowing your metabolism to the point that it's not functioning adequately.

Are you eating too much sugar and simple carbohydrates?  

Carbs are good for you.  Contrary to popular belief, they are not evil.  But sugar is enemy number one and too much will sabotage your efforts.  Be smart about the carbs you eat.

Visit your doctor before starting a new diet or exercises regimen!

You may need to visit your doctor and make sure everything is okay with you physically.  In fact, I encourage you to do that before you even start a weight loss plan or exercise routine.  If you are doing everything "right" and are still not seeing results, you may have something else going on with you.

If I had given up three years ago when I was ready to quit, I would still be fat.  I would still suffer from chronic pain like I did.  I'd probably have diabetes by now.  I know I would be miserable.  I can't tell you  how glad I am that I took time to reassess what I was doing.  It took me time to get it right, but I never gave up!  Don't quit!

This is me in 2011.

This is me today:

I have such a hard time with selfies in the mirror.  Seriously, what do you look at?  I can only laugh at the expressions on my face.

Fight the good fight, finish the race, remain faithful!
adapted from 2 Timothy 4:7

*WHOOPS!  Sorry about that!!!  Yikes! I guess my brain doesn't quite work right.  Someone messaged me that I put the wrong date.  SMH

Questions for you: (answer in the comment section below)

Do you ever need a time out?  How are you doing with your New Years resolutions?  Are you sticking with it?  Do you need to step back and reasses?

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.  

Follow me...

Facebook:  https://www.facebook.com/TraceyGettingFit

Instagram:  @tracoleman99

Snapchat:  tracoleman993

Email:  tracoleman99@gmail.com