My first success with “traditional exercise”

June 30, 2015June 9, 2015 | Lara

I don’t know if you have ever heard of bikinibodymommy.com but for the first time EVER I have actually been able to do traditional exercise and have peace with it. I’ve been doing it since January and have never stuck with a workout program this long (I usually only last 2 weeks, max!).

Brianna has several 90-day challenges, but if you ever wanted to give it a shot, I would suggest starting with her “challenge 3.0“. The reason why I LoVe her workouts so much is because she actually filmed them in “real time” so on Day 1 she is the heaviest she has been, and week by week you, and her, start to see changes in your body. It feels like you are working out with a friend b/c she totally “gets it” and where you are at. I usually can’t outlast the typical workout programs because I feel like the trainers can’t relate to the pain I feel during a workout, because they are in tip-top shape on the video! It’s intimidating! With bikinibodymommy.com, I feel like I can keep going b/c if she is struggling at least she can understand how hard it is for me too!It is hard to explain, but you just have to go check her out if you have any interest. I go at my own pace and try to work out Monday-Friday. It is nice because I just pick up where I left off, and each week you do completely different workouts, so I don’t get bored with them. The actual workout is usually around 16 min, and then there is a warmup and cooldown. So really it is only around 20 minutes of your time.I save the following link in my browser, and then click on whatever day I am on: Workout Finder

Once the day pops up, go down to “Are you Ready” and click the youtube link. Then do the workout!

I also just write my reps down on a piece of paper (or you could order her “success journal”), which is motivating b/c you can see how much stronger you are getting each week 🙂

Absolutely, NO obligation to check her out. Just wanted to share since I’ve enjoyed it and thought you, or someone you know, might enjoy it too!

Take-Home Message: Find an exercise that works for you, your preferences, and your lifestyle!

DAY 29- Peace Dare: Funk Survival Kit

January 29, 2015January 29, 2015 | Robynn Coates

One of the things that we have on hand during a funk day is our survival kit. We each have our own selected items that help us make it through these uncomfortable and unpleasant times. Take a look and then begin creating your own!

Survival Kit

Lara
-Cell phone to call Robynn
-Stopwatch for a “timed task” (timing myself to complete a dreaded task in a small amount of time)
-Scentsy melts to burn
-Inspiring and motivating books on tape
-Graph paper to write a checklist to complete in a certain amount of time

Robynn
-Cell phone to call Lara
-Inspiring Bible verses
-Graph paper to write a checklist to complete in a certain amount of time
-A list of errands to help make the time pass

Here are some things that do not help us on funk days:
-Surfing Facebook
-Running to the pantry
-Wearing sweatpants

Now it is your turn. Take the Peace Dare for today…

Posse Discussion: Do the Peace Dare above and share with your group.

Warmly,

DAY 23- Peace Dare: Exercise

January 23, 2015January 23, 2015 | Robynn Coates

The Peace Dare for today…

Want more ideas on ways to find exercise that gives you peace? Read Marathon Myth, Lara’s Strategies, and Robynn’s Strategies.

Posse Discussion: Do the Peace Dare above and share with your group the dare you plan to do.

Warmly,

DAY 22- Traditional Exercise

January 22, 2015January 22, 2015 | Robynn Coates

When it comes to exercise, I prefer the traditional kind. Working out is actually enjoyable to me. That doesn’t mean that I always want to do it, but for the most part it is something I look forward to. I think that may be because of the good memories attached to it.

When I was in high school I loved sports – the camaraderie, working towards a similar goal, the fun times a team experiences–it hooked me.

But exercising with my teammates was not the only form of exercise I got. During the summers I ran down country roads with my dog as I experienced the smell of fresh cut hay, beautiful sunrises, and the peaceful and quiet country sounds of birds chirping. It was addictive and as a result, I’m still running.

My affinity towards exercise may be just a part of who I am, but I really think the biggest reason I like exercise is because, early on, it was associated with fun, friends, peace, and enjoyment.

Are you looking for a physical activity that will keep you in the game? How you can you find a physical activity that includes elements that will hook you? It may take thinking outside the box, but when you can find something you love to do, you may not even think of it as exercise. As the saying goes, “It’s not work if you love to do it.”

All the best as you find the perfect fit!

P.S. Just thought I would share what my “traditional” exercise looks like lately: For me, variety is the name of the game. Especially in the winter. That is when I mix it up with whatever I feel like doing at the time: Insanity DVD workouts, walking or running on the treadmill, 21-Day Fix DVD’s, or Pilates. Because I don’t necessarily love exercising inside, I always multitask by listening/watching a motivational talk or I do the exercises with a friend. In the spring, summer, and fall I love exercising outside, enjoying the sights, sounds, and smells of these seasons. My exercise of choice during these seasons is running or walking. 🙂

Posse Discussion:

Part 1: If you have not found an exercise that you love, what are some steps you can take to find the perfect fit?

Part 2: What level #peace does traditional exercise give you? (Use the Peace Chart below)

DAY 21- Non-Traditional Exercise

January 21, 2015January 22, 2015 | Robynn Coates

When you hear the word workout or exercise what comes to mind? I imagine most people would respond by saying, “running, going to the gym, playing a sport, or training for a marathon.” Believe it or not, none of those things sound appealing to me, at least at this time in my life. So how am I supposed to burn calories if I’m not willing to take part in these conventional ways of exercise?

My typical day is filled with chasing kids, changing diapers, picking up the house, and running my home business. In addition to those tasks, my favorite hobby is decorating and constantly changing the interior of our home. Call me crazy, but most weeks include me rearranging furniture in a room (by myself), starting a new project such as tearing out flooring, hanging trim, or painting, and fixing broken appliances or furniture around the house. Doing that type of work really fuels me. I love it.

For years I thought this type of activity didn’t count as exercise because it wasn’t the “traditional” way to burn calories. But now I know if it gets me off the couch and excited about doing something, then it absolutely counts. Sure, I’m not going to get the same results I would going to the gym and targeting a specific area of my body, but my main goal is to get active, break a little sweat, and burn some calories.

What sealed the deal for me was when Robynn got me a Fitbit after I had my 3rd child. I began wearing that every day and I learned that, by doing stuff around the house, I could get 5 miles of walking in. Isn’t that crazy?! In order to reach this daily goal I needed to be on my feet a lot of the day–so I purposely made extra trips putting clothes away while doing laundry or taking the long way around to go get something–but it was worth it because I was getting my steps in without really thinking about it. And I didn’t dread it!

The point is, you don’t have to limit yourself to traditional exercise in order to burn calories and walk several miles. Here is a list of a few more non-traditional ways to exercise:

Walking: My sister lost ten pounds by walking in her living room. Yes, that’s right, just walking in place in front of the television!
Timed Test: Growing up, I absolutely hated timed tests in school. Now that I am older, I’ve found a timed test that I benefit from and somewhat enjoy. After putting my tennis shoes on—to get myself moving quickly around the house—I time myself when needing to complete tasks. I know I can clean off the kitchen counters and unload/reload the dishwasher in four minutes and fifty-four seconds! If I am dreading going through the junk piles of mail and randomness, I set the timer for five minutes and see if I can get through everything before the timer buzzes. Sometimes I even ask my kids to challenge me on tasks for moral support and accountability to finish. They hold the timer and give me the countdown. I literally run through the house in order to beat the clock. If I don’t finish it in time, I set the timer again. This not only gets my heart rate up but it helps me be more efficient with my time.
Phone Time: I don’t enjoy walking on the treadmill but I learned that if I call someone and talk when I am on it, I can easily get 2 miles of walking in without really realizing it. I wear an earpiece for my phone, so I don’t have to hold it up to my ear, and I chat away as a walk. Is there someone that you call every day that you could do this with? If, for instance, you call a family member and you usually visit for 20 minutes a day, could you walk around the house or on a treadmill while you do this? Many times we eat while we are on the phone or we sit down. I know eating is a waste of calories for me because I can’t truly enjoy the food since I am distracted by talking on the phone. Now that I have replaced my phone time by walking, it is a win-win.

Posse Discussion:

Part 1: What are some ways you can get 5-10 minutes of non-traditional exercise in your day? i.e. Timing yourself as you clean to get your heart-rate up, create an obstacle course for your kids that you participate in, volunteering to walk you neighbor’s dog.

Part 2: What level #peace does non-traditional exercise give you? (Use the Peace Chart below)

Click Here for Day 22!

DAY 20- The Marathon Myth

January 20, 2015January 22, 2015 | Robynn Coates

Being a runner, one of my goals was to run a marathon. It was one of those things on my bucket-list – or what Lara and I call our Live-It List.

And although I wanted to run a marathon for the purpose of accomplishing a worthwhile and challenging goal, I must confess I also had ulterior motives.

To lose weight.

I was convinced that a marathon would solve all of my weight issues. So off I went following a training schedule to a T. I was committed and focused. I would run a marathon and be set free from my weight problems for life!

Wow, was I misguided. On marathon day, my weight was actually up nine pounds from what it had been just weeks before. I didn’t fare much better the second time around either. Two weeks after the marathon I had gained all my pre-marathon weight and more. *sigh*

What a valuable lesson. As awesome as marathons are, they (and all other workout programs) are not the magic bullet for my weight issues. I had to get to the heart of the matter and deal with the reason I struggled with my weight and food in the first place. It wasn’t because I wasn’t working out enough, it was because I had an unhealthy relationship with food.

Until I dealt with that issue, my weight issue would continue to be lurking in the shadows.

Now, I’m not telling you exercise isn’t important because it is for so many reasons – it helps you live longer, strengthens your heart and lungs, makes you feel better, improves your confidence, improves your brain, helps you look better. . . Need I say more? So if you are not exercising, please consider finding some physical activity that you love to do and then do it regularly.

But don’t expect it to do something it was never designed to do – fix your food issues. That, my friend is up to you. 😉

Posse Discussion:

Have you ever signed up for a workout program in hopes it would be the magic bullet? Share your answer with your posse.

Click Here for Day 21!

DAY 19- Week of Exercise

January 19, 2015January 20, 2015 | Robynn Coates

This week we are talking about exercise! And just as there are foods that fall into the Love-It or Leave-It category, so too are there physical activities that fall into these categories. It is now time to find out what type of physical activity will best fit you and your lifestyle. Of course, our first step is: Know yourself to improve yourself.

So with that, let’s answer the following questions:

What are your favorite physical activities?
What are your least favorite physical activities?
What are your hobbies that involve physical movement? Could you turn it into exercise?
What is your physical condition? Have you had a physical? Do you have physical limitations?
What exercise do you enjoy enough that you could do it for life?
What are some examples of exercise you would like to explore?
When would be the best time (or times – don’t discount 5 minutes here, and 10 minutes there) for you to exercise?
Do you prefer a “tight” workout routine, “loose” workout routine, or something in-between?
Do you prefer a workout that is led by someone else or do you prefer coming up with your own workout?
Do you prefer to workout alone or with others?
What time of the day do you prefer to workout?
Where do you prefer to workout? (i.e. in my home, at the gym, at the beach)
Who is someone you would like to workout with and can ask?
What exercises will keep you in the game?
What people will keep you in the game?
When throughout the day can you get what we call Power 5’s, 10’s, and 15’s? These are times throughout the day when you can catch 5 minutes of exercise here, 10 minutes there, and 15 somewhere else. It could be taking the steps instead of the elevator, walking as you talk to a colleague, or using your break time/lunch to get a quick dose of physical activity. If you use the resources you have (in this case time and opportunities throughout your day) you may be able to get in a 30 minute workout within your work day just by taking advantage of your Power 5’s, 10’s, and 15’s!

After you have answered the above questions, pick one physical activity or exercise that you either are doing or would like to do and then try it on for size. Give it a fair shake and then evaluate and determine if you want to continue or try something else. If you already know what exercise is the best for you then go with it. Just make sure you find something that will keep you in the game and something that gives you peace.

Posse Discussion:

1: What one activity are you going to try?
2: What is your current level #peace in regards exercise? (Record date and # in your notebook)

Click Here for Day 20!

Why Diets Don’t Work: Reason #10

December 7, 2014December 7, 2014 | Robynn Coates

Reason #10: Peace with Food follows peace, diets a plan.

Maybe you think that following peace and not a diet sounds too good to be true.

Well, the good news is that it is TOO GOOD and best of all it is TRUE.

We are living proof. And the cool thing is this: Our lives have not only changed in the area of our eating and the way we view our body, but also in every other area of our life! Following peace has literally given us a 180.

Yes, Peace with Food is a 180 from diets.

So what does it mean to follow peace, you’re wondering?

Following peace simply means that you are making choices that you will not only be happy with now, but also choices you will be happy with down the road. Peace with Food sees the now as well as the big picture.

One way we have learned to follow peace is to give our selves permission to eat the foods we love {even if these foods are considered “bad” by some}. We know that depriving our selves of these foods is a recipe for disaster.

That doesn’t mean that we don’t set limits on the food we love. We still have to use wisdom because there is no peace in excessive weight gain and poor health.

Another way we have learned to live in peace is in choosing our physical activity. Because Lara is not a fan of traditional exercise, she stays fit by being active around the house doing DIY projects and chasing kids. Robynn, on the other hand, likes working out, but she doesn’t want to be tied down to a workout plan, so she constantly mixes it up with running, light weights, and workout videos. When the weather is nice she takes it outdoors.

That’s just a sampling of what we do. The question is, what works for you? What choices will give you peace in the now as well as in the future? That is the answer you are after.

That is what it means to follow peace.