The Scale Does Not Define You

My daughter (a college sophomore) has been to the doctor twice in less than two weeks. She was rarely sick…until college. So she went once to get a refill for face medicine (she may kill me for telling you that, haha) and today because she had a sinus infection. A week and a half ago the doctor’s scale weighed her five pounds less than it did today. She had on heavier clothing and boots today (Hurricane Irma made it colder than usual here), which accounted for some of the difference, and we know she’s still the same size. But she admitted to me that it bugged her anyway. We had a great discussion about how the scale bothers most of us as women and can dictate our mood, etc. Even though we KNOW fluctuations occur due to what we’ve eaten, hormonal cycles, clothing we wear, etc.

So today, I want to remind you of what the scale tells you: ¬†how much gravity is holding you to this earth. Period. Now, it may tell me that I need to lose a bit of “gravity” ūüėČ (and yes, it has done that before). It may tell me that I’ve been upset and avoiding dealing with things and my eating of cookies and drinking lots of iced coffee has caught up with me. That happened¬†to me last fall when two of my kids moved out and on to work and college within two months of one another. ¬†So, I looked reality in the face and did something about it.

But, in the end, what the scale DOESN’T tell you is so much more. It doesn’t tell you how uniquely made you are. How much of an impact you make in the lives of others. How strong you are. How gifted, talented, beautiful or handsome, and deeply loved by others you are. How you are on this earth to make a difference that only you can make.

So, when the negativity kicks in, step back, take a deep breath, and remember your worth. And if necessary, throw out your scale and find other ways to measure your health and well-being. And remember, what’s really holding you to earth isn’t gravity; it’s the truth that you are here for “such a time as this.” (Holy Bible, Esther 4:14).

My Best Smoothie Bowl Tips…and a Fall Bowl

I have spoken of my love for smoothies and smoothie bowls. You throw it all in a blender, blend and go, right?

Well, no. I have learned through trial and error some tips to get my best bowls in taste and texture. I am sharing them with you today.

  1. Use a mix of fresh and frozen fruits and veggies. I have the best luck with, say, an unfrozen zucchini and frozen bananas and berries. All frozen can make the blender need more time and stops and starts to scrape or tamp the ingredients down.
  2. When using lots of frozen foods, do a pre-chop step. I have never done this with a less expensive blender, but it works great with my Blendtech. I will put frozen zucchini, bananas, berries, etc. in and whirl for 10 seconds. Then I add other ingredients and end up with a very smooth bowl.
  3. Use the least amount of milk possible to keep from adding lots of ice. I stick with about 1/4-1/2 cup per bowl. Too much ice waters down the taste.
  4. Put greens like spinach or kale on top of other ingredients. This keeps protein powders or nut butter from going straight up and needing to be scraped off the side of the blender. I want my almond butter in my smoothie, not on the side of the bowl, right? ūüėČ
  5. Pour the milk over everything last. This also wets things down so they don’t all fly on the sides of your blender.

A great fall smoothie bowl is The Carrot Cake Bowl pictured above. I tweaked a recipe from Simply Quinoa and just love it.

1/2 cup unsweetened vanilla cashew milk (or milk of your choice)

1/2 cup chopped frozen zucchini

1 1/2 frozen bananas

2 carrots, chopped and peeled

1/2 scoop Designer Whey Vanilla Almond protein powder (optional) Otherwise add 2 T of hemp seeds, etc. for a protein kick

1 t cinnamon

1/2 t pumpkin spice seasoning

1/4 t ginger

1/4 t nutmeg

1/4 t allspice

ice as needed

I topped with some hemp seeds, a drizzle of almond butter (of course!), and granola. Bananas are good too.

What are your best Smoothie Bowl tips and tricks? Let me know in the comments. Also, tell me what you think about the carrot cake bowl.

Why I love Pilates

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A few people have asked how I came to Pilates. It’s a long story but I thought I would share it here so you can be encouraged to keep moving and find something that works for you. And so you will know that what works will change over the course of your life…and that is okay.

I started exercising in the early 1990s. I was in my late 20s and noticed some weight “creep” and the spandex and lycra leotard group was the rage. I joined a women only gym where we jumped and pranced and ran in place to thumping music. Then we entered the step aerobics¬†craze. This time, we jumped up and down and around our aerobics step. All the while ignoring the important components of weight training and flexibility training.

Somehow in my mid-thirties, my body began to change yet again. I was aging, had three pregnancies and births under my belt, and just had less time and energy for a gym and high-impact aerobics. I began to lift weights and still do my cardio and my body composition totally changed. I looked fitter and firmer. Now mind you, I was still pounding the heck out of my joints with high impact, but I could still take it.

In my forties, I began running to cross-train. And that was fun for a bit(except for the near constant shin splints¬†I had.) I have issues with my flat feet and back curvature that really don’t like all the jumping and pounding. But I thought that was what exercise entailed. And I was a “go hard or go home” person.

So I entered my late forties about twenty pounds heavier and full of aching joints. I hobbled if I sat too long and my hips ached nearly constantly. And I was always nursing some sort of injury. I changed my diet and tried barre for a bit. I lost the weight but now my knees ached, along with my hips. I was discouraged and thinking that exercise should not have to hurt to be effective.

I had tried Pilates in the past but thought it was too easy to be effective. Remember, I was a “go-big” person. A friend told me about Lisa Pentony of Pilates By Lisa and an upcoming challenge she was hosting, complete with a meal plan and online support. I figured a month couldn’t cause me too much weight gain if I decided to lie down and work out, right?

Oh, how wrong I was! In that month my clothing got looser (and I really didn’t’ follow the meal plan at all), my energy soared, and, most remarkable of all, I no longer hurt. Soon I could sit cross-legged on the floor again. I had absolutely zero pains in my hips and low back. I was amazed.

The best part was having a trainer in Australia who was super-responsive to any question I had. Over the two years I’ve done her workouts, she has honestly become a good friend and I¬†even had the privilege of meeting her last November when she was in America. It was seriously like meeting up with an old friend.

Today I walk and do Pilates. That’s pretty much it. I feel good and still fit in my clothing. ūüėČ And I am just so disheartened when people say they’re exhausted from going to the gym or running all the time.

The thing is, you don’t have to hurt to be healthy and fit. You just need to find the thing that causes you to feel good. Yes, our bodies were made to move. And maybe yours was made to run, unlike mine. That’s fantastic. But above all, I want us to all experience a mind shift. Fitness and exercise should be about taking care of ourselves so we can live our lives fully, abundantly, and with joy. Exercise isn’t the goal: ¬†living life is. So I encourage you to find that type of movement that lets you do just that.

How do you like to move and stay healthy? Drop me a line and share your thoughts, tips, or journey with me. I love hearing from you.

Oh, PS~If you try Pilates with Lisa, be prepared to be humbled. She does have a free 10-day trial and a fantastic beginners series. You can get 10% off your first payment with the coupon code MEMBER.

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The Beauty of What If

I mentioned in passing that I have struggled off and on with anxiety. I am a first-born, Type A perfectionist who is also a people pleaser. It has been a difficult road to get to the place of embracing doing things well versus perfectly (which doesn’t exist) and realizing what others think doesn’t really matter.

I am gifted with a vivid imagination and that has a dark side: what if. If you struggle like I do with worry, fear, or anxiety (and who doesn’t from time to time), you will immediately get this.

But along the way, I have learned a wonderful truth: in every negative quality we have lies a gift. The key that unlocks it is my attitude.

The quote below was written by a wonderful Bible teacher and author, Chuck Swindoll. It became a defining “ah-ha” moment for me when I first read it. Check it out:

So, how has attitude-the ability to approach a situation with a positive or negative mindset-helped me? I see my WHAT IF as a good thing. When my mind says, “what if this bad thing happens, ” I stop and think, “yes, but what if …” and list the good things that can occur. And my imagination suddenly becomes a positive asset to me.

So how can you adjust your attitude? Do you see physical limitations as a bad thing? I have flat feet, bunions, and slight scoliosis. I can’t run without getting shin splints. But I have discovered a world of fun walking my dog, or with friends, or learning to dance and try other forms of cardio. And I cheer on my runner friends and family and lend a sympathetic ear to those struggling with limitations, aches, and pains.

A positive attitude is not something a person is born with. You work at it. Some days my attitude stinks. But I get up, practice gratitude, and keep learning. What if… at the end of my life, I can look back and think I made my days count rather than worrying them away. Now that’s a WHAT IF I can get excited about.

Let me know your struggles, thoughts, tips, and tricks to develop a healthy mindset.

Why I Strength Train

¬†Women’s wars are a thing now, aren’t they? Mommy wars about how to feed children, co-sleeping, and working vs non-working moms abound. Vegan vs Paleo, cardio vs strength training, cross-fit vs yoga, ¬†Republican vs Democrat, and so on. And I say enough!

You can find dozens of articles out there to support your side. I could give you scientific reasons why I favor Pilates and my weights over lots of cardio. But here’s the thing: I’m not a scientist or fitness pro. I’m just a woman in her 50s who has exercised since her late 20s who has tried it all on her self. A certified experiment of one. So today I’ll share with my beliefs about why I think building some muscle is great.

 

When I  first started to exercise in my late 20s, I wanted to lose some unwanted pounds. And life was all about cardio then. I joined a gym and we put on our spandex leotards and did step aerobics or floor cardio, jumping around like crazy. Other friends ran. And life was good. The pounds left and I felt better.

But fast forward to my mid-30s. Marriage and three babies later, I was tired and my weight had shifted. And cardio was a burden. I heard about strength training and tried some weight work at my gym. My weight went UP a few pounds and my clothing size went DOWN. And, cardio seemed easier. That was a total eye-opener for me.

In my late 40s, things changed again. I was still using weights, but my body ached. And I was about 20 pounds heavier. Clearly, something had to change. And a lot of that was what and how I ate…which is another post. But I realized all those years of high-impact jumping had taken a toll on me. So I changed how I exercised(switched to barre and Pilates) how and when I ate. And lost the weight and healed my body of the achiness.

Today I focus on Pilates and walking. And even though I am about 8 ¬†pounds “heavier” than my lowest cardio-craze weight, I wear a smaller size in clothing. My sleep is better. My anxiety has improved (I have struggled with anxiety off and on all my life). I am more relaxed and can sit on the floor and bend and squat at work with the 21-year-olds. And health markers actually improved over doing lots of intense weight and cardio work.

If you look at the studies, they will tell you the following about strength training:

  1. It increases muscle mass
  2. It increases bone density~adding more muscle to your skeleton increases its load so bones are stimulated to strengthen and grow
  3. It improves strength
  4. It improves cardiovascular endurance
  5. It improves your mood

 

All of which I personally experienced. And that’s why I love it so much.

Do you strength train? What type is your favorite? Let me hear your ideas and your stories about strength workouts. And tell me your favorite way to exercise. I love hearing from you.

To The Mom Whose Child is Off to College or Work…”

 

Dear Mom of a young adult,

You are not crazy. You are not alone. And whatever you feel is so normal.

Spending hours looking at pictures of your child/children as babies and toddlers? Me too. Thinking about the time they spilled the milk…again, and you were harsh with them? Been there too.

Every parenting mistake you ever made will be fresh in your mind. You will wish a million times for do-overs. To go back and relive that one perfect day or one normal day. To hold them, breathe in their fragrance, laugh and stay up late and let the chores go. To live stress-free, playing and laughing in the park with them. To recapture for a second those sweet days of yesterday.

You’ll probably go by their room and cry…or sigh. Perhaps sit in there. Maybe close the door because seeing the empty room hurts too much.

You will wonder if it ever gets easier. And the answer, of course., is yes..and no. You will still hurt, but you get better at living with the ache. Living with the tension between being so incredibly happy for your “baby” who is starting to live her life and so terribly sad for you as a mom. And for Christian moms like me, your prayer life will improve.

So let yourself grieve. You are letting go of a huge part of your life. Talk to someone who gets it. Find a new hobby, find a new time in your life for you to try new things. Sit in the bathtub full of bubbles with a glass of wine and let the tears run down your face. Just know you are so normal. And that someone out there gets it and is praying for you. Because I am.

And as always, reach out to me if you need someone to chat. And let me know how you deal with your children growing up!

 

Warning: Reading this Blog Post Could Cause You to Nap!

We live in a world of extremes. Extreme diets, extreme exercise, extreme work schedules…which leads to extreme anger and confusion and exhaustion. And frankly, social media is a huge culprit in perpetuating this. I refuse to be one of those bloggers, people, or friends. ¬†I’m all about being well in mind, body, and spirit. So you won’t see the terms “eat clean,” ¬†“go big or go home,” or, my personal favorite, “suck it up so you don’t have to suck it in.” Seriously???

 

In the quest for whole-body health, we need balance. Movement is vital because, anatomy wise, we were made to move! Food is a necessity but should be about so much more than just “fueling your body.” It’s time to slow down, enjoy family or friends, and savor life with your five senses. Work is important so we spend our lives helping others and being productive (and yes, staying at home counts as work)! ūüôā But the vital link so overlooked today is rest.

 

I’m not talking about SLEEP. You’ll see plenty of articles on this necessity~although many are geared toward getting enough sleep to optimize your physical training and results…whatever that means. I’m talking about deep, peaceful relaxation. True soul rest. It’s rare and often confused with laziness.

 

Stick with me while I unravel something for you a bit. I’m sinking into some language arts and foreign language nerd talk…taken from my studies of the Bible. And even if you don’t believe a bit of that is true, hang with me because you will learn something important for living your best life.

 

The Bible is written in several languages such as Hebrew, Greek, and Aramaic. These languages are much richer than English as they often have multiple words for what we express in only one. The word rest is one of those. In the first half of the Bible, (the Old Testament before Jesus was born), there is more than one word for rest. The one I want to highlight today was known as nuach.

 

This word means rest, relaxation, stopping work. But it also has a meaning I absolutely love: settle down or settle in. I think of my dog Tucker, pictured above, turning around multiple times to pick just the right spot to relax. He finally lies down, sighing deeply with obvious contentment. Settling down.  Or imagine getting ready for movie night. You get your favorite blanket, snack, family or friends or pet. You get comfortable. You dim the lights. You settle in.

 

We have got to stop and let the dust settle. Regularly. I would argue DAILY, even if it’s just for minutes at a time. If we don’t, we become grumpy, angry, frustrated, and isolate ourselves. Our productivity wanes and we lose our sense of purpose and joy.

So how do we rest? Find something you love to do for the sheer pleasure of it. Throw the list of goals out the window and just think of what makes you feel joy. I find this in looking back at Cheri as a kid. I loved to go outside, to read, to sing and listen to music, to daydream, color, and write in my journal. So daily I try to do one of those things for at least a few minutes. And one day per week, I take the time to do something for several hours that just makes me feel alive.

 

What makes you happy?  Shopping? Hiking? Having coffee with a friend? Drawing or painting?  Promise me you will do it. This week. Today. And drop me a line and tell me how it makes you feel.

 

As for me, I want to color with my favorite pencils and go take a short nap. What will you do?

 

 

 

My 10-10-10 Fitness Plan for Super Busy People

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I shared a bit about my plan to stay healthy and active in a post about moving. Several people mentioned that they enjoyed reading about that concept. So I'm expanding on it a bit here so you can get some ideas about how to stay active on your busiest days.

I deeply believe there is something mental involved in taking care of our health and well-being. That mental issue is our concept of time. Most things we procrastinate on are things we label, "I don't have enough time for that."

That's why I think like in terms of ten minutes if I am procrastinating. Even at my busiest, a ten-minute window seems do-able without adding extra stress to my thinking. So that's  how I came up with a 10-10-10 plan for those times my life gets crazy. It adds up to 30 minutes of activity during my day without me even realizing it and is nicely balanced.

10-10-10 Fitness Routine

Get Strong

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For me, this is all about Pilates! (Yes, that's me mid-rollup)! I love it and will do a ten-minute routine Pilates arm routine, lower body routine, abdominal routine, total body on different days during my busy weeks. I do this the first thing in the morning so it's done and I can't procrastinate. Plus, there's something almost magical about ticking something off of my to-do list first thing (I'm a HUGE list maker). There are many strength style workouts you can do if Pilates isn't your thing (although I think everyone should do it, that's another post)! If you love lifting weights,  doing body weight work like planks, squats, and lunges,  or practicing yoga, do that. Whatever it is that taxes your muscles and helps you build some strength to get through those busy day is perfect.

 

2.   Get Moving 

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Get your blood pumping, your body moving, and your mind working.  You can walk your dog (my favorite), pop in a DVD or stream a Cardio or indoor walking workout (check out Leslie Sansone or Jessica Smith), run, do jumping jacks…heck do burpees or ballet if it's your thing. I promise you the best thing about this is how energetic and awake you feel. That's why I like to sneak this in during lunch or a break. It clears my mind and gives me a brighter outlook.

3. Get Loose

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Now, now…I mean stretching! 😁 Your body gets tight from moving, sitting, standing, lying…basically anything we do for prolonged periods of time. Our bodies are amazing and intricate and created for movement. So flexibility is crucial. This is super easy to sneak in during the evening. Almost everyone has ten minutes while watching TV. Sit down and stretch. You will love this ritual as it can relax you(especially if you do forward bends and twist your spine). Pure bliss.

There you have it. Easy and simple. And you can incorporate coworkers, spouses, kids, or friends into your routine. You will feel fantastic and will inspire others.

Tell me if you try my 10-10-10 Routine. And share your favorite ways to move and stay healthy, here or on my Facebook page also named Almond Butter Babe. I love hearing from you.

Cardio For Haters Like Me


Any other Pitch Perfect and Rebel Wilson fans out there? Anyone else out there who wishes Anna Kendrick had the lead and played Bella in Twilight?

Oh, wait…Cardio. I avoid it and avoid talking about it! I love getting up and walking my dog with my husband most mornings but other than that, I am with Rebel Wilson on this one.

I know it’s good for my heart, cholesterol, blood pressure and stress-all inherited family traits, by the way. So a couple of times a week I try to skip my walk and add in some extra oomph. I thought I would share my three favorite free Cardio channels on YouTube with you so you can find something that might work for you as well.

Cocolime Fitness 


A recent find, this is fantastic for beginners or those with conditions that make it hard to exercise. Suzanne is a certified trainer who suffers with fibromyalgia and Hashimoto’s Hypothyroidism so she understands fitness for those of us who aren’t athletic or have medical conditions but who still need to move. She is encouraging and has a wide range of videos with great music. Her site is about way more than cardio, too. Here is a link:¬†Cocolime Fitness YouTube Channel

Pahla B Fitness 

Pahla has a fantastic channel! She is a marathoner and certified trainer and is very responsive to her “Killer Bs,” as she calls her followers. She offers plenty of encouragement and a friend-next-door feel through her wide variety of workouts. I love HIIT (high intensity interval training) because you get a ton of benefits in half the time, haha. I have flat feet and slight scoliosis and hate high impact and burpees! Pahla shines in the area of low impact HIIT and I use those workouts the most. Pahla has a fun group on Facebook, too. Check out her channel here:¬†Pahla B Fitness YouTube Channel

Jessica Smith TV

I have been using Jessica’s workouts for years! She is my favorite in the area of ballet and barre and walking workouts, but you will find everything here! A certified trainer and wellness coach, Jessica offers fantastic cueing, an encouraging vibe, and an adorable French Bulldog named Peanut who makes appearances in her videos. Jessica also has a wide range of professionally produced DVDs and downloads. My favorite workouts with her are Cardio Ball Blast, Cardio Ballet, 9 Minute Low Impact HIIT, and Terrifying Tabata(featuring Peanut in various Halloween costumes, haha). ¬†She offers challenges, Q&As, and much more. Check it out!¬†Jessica Smith TV YouTube Channel¬†

Now, if you like high impact, running, jumping…go for it! Whatever makes you happy. And on Jessica Smith TV and Pahal B Fitness, you will find high impact and burpees along with the low impact choices~something for everyone.
What do you like to do for cardio? Walk? Run? Exercise on equipment at the gym? Tell me or share your favorite channels or DVDs.

Are you a River or a Pond? Why I Decided to Blog

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I will never forget the day I heard the parable, as I call it, of the river and the pond. It changed my approach to life. Have you heard it?

A pond is stagnant. No inlet or outlet. It sits, still and pretty. And can become a pit of pond scum and bacteria, rendering it unsafe to consume or be in.

A river flows. It has a beginning and an end…a destination. It moves constantly over rocks and branches and its bed, weaving its way to an endpoint to join a larger body of water. That keeps it churning, fresh, and healthier than a pond.

I thought about my life as the parable asked me to do. What was I doing with all I was learning as a stay-at-homeschooling-mama? I taught Bible studies or Sunday School occasionally. I even preached once a year or so (because my husband has an engaging smile and demeanor and I can’t say no to him, haha). But I love learning so I  read a lot and wrote, and studied and kept most of that to myself. I spent years seeking out information on living a full, abundant life as a woman of God in the 2000s.

So along came this blog. I’ve graduated two children and they’re off in college and the work world. I think they’re great and they still want to be around me and ask my advice from time to time. ūüėČ And I have one at home for two more years who is light years ahead of me in most of his work. But hey, he’s great at tech support and making me laugh and teaching me about higher math and making me think. So I decided I had time to share my life with the “blog world.”

I have no idea if anything I share helps. You’ll find lots of different types of information along the way in my eclectic blogging. But it’s all geared to share and learn and not become stagnant. And the focus is to be women who, at the end of our lives, look back and say, “That was a life well-lived.”

So that’s why I have a hobby blog. No affiliate links as I’m not making any money off of things I share. If that ever changes, you’ll be the first to know. I do add links to other blogs and websites I think you might enjoy and who I give credit to for things but that’s about it. The rest of the information is my “thinking out loud” and hoping you can learn from my life. And as you comment and share with me,  I can learn from yours.

And you take anything you learn from me, as I will, and share it. Let’s give one another rivers of encouragement throughout the ebb and flow of our lives. And channel hope to others.

Thanks for reading, fellow river woman. Go live life well.