10.31.2013

31 Day Challenge Ends (Fresh Start for November- Invite!)

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Congrats to all of you who have made it through 31 Days of Fitting in Fitness!
Congratulations, also, to all of my Blogging friends who have made it through the Nester's #31Days! Thanks to the Nester for hosting this great challenge.


Our 31 Day Challenge is over today. I have been pondering our next phase from the beginning. The Holidays will be upon us in the blink of an eye, and our best intentions to fit in fitness will be squeezed out by festivities, fellowship and fun. I have so much more I want to share with you and yet, realistically, my desire for you and myself as well, is to keep it simple, straightforward and DONE, with regard to fitness. In other words, by "done" I mean that you are not thinking about fitting fitness in, not talking about it, not admiring the plans of others BUT actually to be living out small steps to building a new habit into your (our) life (lives)- or reviving an old habit that has died, as the case may be!   

So, instead of making a new plan for November, after a brief conversation (banter on Facebook) with Susie, I think that the best plan for November is to  DO the Fitting in Fitness Challenge  AGAIN! From the top, and for those of us who did it, we can do it better, for those who considered it but bailed halfway through - here is your FRESH NEW START!

There were a lot more topics in fitness I did not cover, so much more I wanted to share,  BUT maybe could do -going forward. I really felt led to write more on, motivation, inspiration and encouragement with regard to the topic. There were many thoughts, prompts, partial drafts and ideas I had that I felt, due to time constraints and other limitations, unable to share.

Also, honestly, this month has been a very difficult month, personally. The last two weeks of our challenge have been increasingly difficult and I fell short on the C25K routine in Week 4 (only squeezing in 1 of the 3 workouts). I missed 2 days in the last 2 weeks of The Core and More Challenge and did not bother to try to catch up and a couple of times I combined days. There, see. Not perfect. But, November we can try again. Which leads me directly to you...

Will you join me in November as do a Second Chance Fitting in Fitness Challenge?

Shall we join together and take on the Holidays by Fitting in Fitness, aiming for a little or a lot, adjusting as we need to make it doable, right in the middle of our, busy, bloggy, blustering, right NOWs? Something is better than nothing, and who doesn't love a Do Over?


In December, I am considering a 12 Days of Fitness something- stay tuned for more on that one. Meantime I will be working on our January Fitness Challenge- which I thought I would originally do ast the end of October's Challenge, but as you now know, am opting out of that plan. 

As for me, I am skipping the Optional Pre/Post Test and will just jump in fresh tomorrow with a new month of Fitting in Fitness:

 Come what may, 
come what might- 
if you are still not in, 
now is the time to make it right! 
Let's Do it! 

Grab the Scribd Document here or e-mail (dawn.paoletett@gmail.com) me for the Fitting in Fitness Packet. 

Let me know if you have any questions and I will see you for the Sunday Post, for sharing conclusions, thoughts  from the 31 Day Journey. 

Thank you for dropping in, offering words of encouragement and for your participation (however frequent or infrequent). May God bless you with health and wellness all of the days of your life...and secure you in His grace and truth forever.





This post is part of the series: 

Facing Our Fears With Faith (5 Minutes for Faith)



 Ode to October

Sweet October, how I adore thee, with orange themed decor, hot cider and more, pumpkins galore, goblins at my door, and the leaves twirling down from the trees. Sweet October, I adore thee.

Oh, October! How I abhor you, with your trick or treat and "smell my feet", goblins and fears, increased nightmares, endless sweets and scares, such a mixed brew, of what will we do. Oh, October, I  abhor you.


Well it is the season of scary, but there's no need to be a "Scaredy Cat", is there?
Please join me at 5 Minutes for Faith for my Top Ten Scriptures for dealing with Fear...click here to finish reading there



 

10.30.2013

Be Strong! Quotes to Strengthen Your Faith and Fitness




1. Be on your guard; stand firm in the faith; be courageous; be strong. ~1 Corinthians 16:13

2. With the new day comes new strength and new thoughts.”
~ Eleanor Roosevelt

 3. Wait for the LORD; be strong and take heart and wait for the LORD. ~Psalm 27:14

4. Keep your fears to yourself, but share your courage with others.
~Robert Louis Stevenson

5. I can do all this through him who gives me strength. ~Philippians 4:13

6. Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible. ~St. Francis of Assisi

7. We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot.
~Eleanor Roosevelt

8. Strength is the ability to break a chocolate bar into four pieces with your bare hands - and then eat just one of those pieces. ~Judith Viorst

9. I love the man that can smile in trouble, that can gather strength from distress and grow brave by reflections. ~Thomas Paine

10. Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength. ~Mark 12:30

11. Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow. ~Mary Anne Radmacher

12. Look at a day when you are supremely satisfied at the end. It’s not a day when you lounge around doing nothing; it’s when you’ve had everything to do, and you’ve done it.  ~ Margaret Thatcher

13. Success is not final, failure is not fatal: it is the courage to continue that counts. ~Winston Churchill

14. My flesh and my heart may fail, but God is the strength of my heart and my portion forever. ~Psalm 73:26

15. Strength is not measured in muscle, but in will. ~M. Morrow

16. Great works are performed not by strength but by perseverance. ~Samuel Johnson

17. Take time and trouble to keep yourself spiritually fit. Bodily fitness has a certain value, but spiritual fitness is essential both for this present life and for the life to come. There is no doubt about this at all, and Christians should remember it. ~1 Timothy 4:7-8 (Phillips)

18. Life doesn’t get easier or more forgiving, we get stronger and more resilient. ~Steve Maraboli

19. The LORD is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him. ~Psalm 28:7

20. Finally, be strong in the Lord and in his mighty power.
Ephesians 6:10





This post is part of the series: 

31 Days of Fitting in Fitness



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10.29.2013

A Psalm for Dark Days

The Valley of the Shadow of Death, 1866
Sir Joseph Noel Paton


You fill me,
every waking hour-
 I am yours.

 Though I stumble and falter
You stand strong.
Your right hand does hold me.

Oh, Lord, though I walk through the valley of death,
and darkness surrounds me-
You are there.

You are my ever present help in times of trouble.
I walk with eyes fixed on You.

Lord, my eyes will not 
depart from your
steady gaze,
in this current haze-
and though hell itself rises up,
to crush me-
You stand strong,
and take the blows.

You shield me.

When I think I can't go on,
You carry me,
lay me down 
and stroke my hair
with gentle hand.

With you, I persevere.

While I sleep
You nurture my soul
and make me whole.

I am content knowing you are near 
as close as breath,
and in death 
I will not fear.

Even now
You are here.

With you I remain-
You stand strong.


* I am a fan of religious art throughout all time- and this is my favorite painting. It ministers to me beyond words. I have a very small copy I cut out from an art book many years ago. I hope someday to own my own framed print. When I wrote this poem early this morning, this image came to my mind again. 



Linking with dVerse for Open Link Night. Amen. With Smiles. 


Take Ten for Better Health Today!

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Do you have ten minutes today for better health?

Just. Ten. Minutes.

Is all it takes for you to feel healthier TODAY
is ten minutes.

Are you worth ten minutes? 


In ten minutes you could complete a mini circuit of five exercises twice.

In ten minutes you could stretch your hips, thighs, lower back, shoulders,neck, lower legs and chest. Basically your whole body!

In ten minutes you could take a brisk walk outside in your neighborhood.

In ten minutes you could go through Joseph Pilates' first 10 exercises for the mat.

In ten minutes you could practice Deep Breathing exercises that will help you relieve stress and
feel refreshed and relaxed.You can even do this seated at your desk.

In ten minutes you could do a few rounds of Sun Salutations or of  "stretches" sequenced in a flow that is fun and feels good to you!

In ten minutes you could could do this great At Home Equipment Free Workout (my favorite kind) from ACE. OK, you might have to break this into a few ten minute segments, but you could work up to this wonderful routine!



It will take you just TEN minutes 
to make a difference in your health today.
Are you ready?
Well, what are you waiting for?

Let's take Ten!





This post is part of the series: 




10.28.2013

8 Tips for Healthy Living by Nancy Parlette, M.S.




Nutrition Educator and Health Coach Nancy Parlette, M.S.   is joining us for a second visit to share a wonderful resource she has available on her website Healthy Living Strategies.


I am in such agreement with her  Eight  Key Components of Health listed, I asked if we could share them here, for our Fitting in Fitness month and she agreed. I wholeheartedly believe that these are the basic keys to good health and are the foundation for every fitness endeavor from average person to Olympian. Be sure and visit Nancy for more health and nutrition tips!


     Key Components of Health 
     Copyright 2008 by Nancy T. Parlette
       
 
Exercise – To be in superior health we must exercise. Besides getting stronger, exercise helps us sleep better and feel happier. We get more oxygen in our cells (cancer cells hate oxygen); we burn calories so we can stay trim. Research has even found that exercise can be more effective than many medications. My friend, Roz Gruben, says, “We should huff and puff, push and pull, and stretch everyday.” Move towards five thirty minute sessions a week (a mixture of weight bearing exercises and aerobic exercises. Fresh Air – Oxygen is vital to our survival. Breathing fresh air in deeply strengthens our lungs, burns more calories, boosts our immune system and helps alkalize our body. Being out in nature helps calm the soul and revive the spirit. Quit smoking. Sunshine – Sunlight helps us absorb a variety of nutrients, especially vitamin D, which helps us absorb calcium and have strong bones. Sunshine is very healing and energizing, as long as it is not excessive. About 15 to 20 minutes a day on the face and arms gives us enough vitamin D. Rest/Sleep – Sleeping is when we recharge and detoxify. Lack of sleep causes foggy thinking, irritability, changes in metabolism, muscle weakness, symptoms of diabetes, and a weaker immune system. If you need an alarm clock to get you up in the morning, then you aren’t getting enough sleep! Most people need between 7 to 9 hours of sleep each night. Teens need 9-10 hours a night. Water – Our bodies are about 70% water, which means that in order to stay in good health, we MUST stay hydrated. Water is necessary for every metabolic reaction in the body, making it the most essential substance in our lives. Ideally we want to drink ½ our weight in ounces of water a day (~8 cups). If we feel tired, sluggish, unfocused, or hungry, it is often because we need water. Elimination – We will not be at our best if we are constipated. We should have at least one well formed bowel movement a day. Get enough fluids from purified water and juicy fruits as well as plenty of fiber from fruits, vegetables, beans, legumes, and whole grains. Positive mental attitude –Attitude determines whether or not we succeed. Know you are special, one of a kind. Discover your dreams and feel the success. Take action to make your dreams come true. Find a friend or family member who also wants to improve their health and work at it together. Nutrition – You are what you eat, it’s as simple as that. You can do everything else right, but if you don’t eat healthy you will never have vibrant health. Your health goals should include adding lots of fruits and vegetables (7+ servings). We are designed for whole foods – not refined, processed, unnatural substances. Fruits and vegetables are filled with fiber, antioxidants, and enzymes to give us a strong and healthy immune system so we can fight disease and heal quickly from injuries. Avoid the harmful foods that are either empty of nutrition or toxic and harmful to us (caffeine, refined foods, chemical additives & preservatives, trans & saturated fats, soda, alcohol, etc.) Eat the rainbow of colors in your fruits and vegetables every day. Avoid smoking, drugs and alcohol.
Copyright 2008 by Nancy T. Parlette

Nancy T. Parlette, M.S.
443 253-9761 HLS@nancyparlette.com
Energizing You for Living!





This post is part of the series: 


10.27.2013

The Final Countdown (#31 days Challenge)

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Congratulations! Here we are in the final week of October. Our 31 Day challenge is almost through...Here is what the final days (so dramatic!) look like:

Core and More 
Day 28
Lunge, Plank, Pushup
1-3 x 25/60sec/25

Week 5
Exercise

Day 29
Sit  Up, Wall Sit, Superman
1-3 x 25/60sec/25
Day 30
Off

Day 31
Sit  Up, Pushup, Lunge, Plank, Superman, Wall Sit
Max on all


Be Gentle With Me Option
Day 28
off
off
off

Day 29
25 Minutes Walking
1-10
Plank/Wall Sit
Day 30
 30 Minutes Walking
1-10
off
Day 31
off
off
Max on all

If you did the Fitness Test at the onset of our challenge: On Day 31 you will record all of your MAXIMUM numbers to check for improvement. Include the exercises you originally "tested" with at the beginning.

Test Yourself for Improvement
Max Test
Day 1
Day 31
Push Up


Sit Up


Wall Sit


Plank


Lunge


Superman/Quadruped


Bridge




I would love to know how you have been doing, how you did, if you completed the Challenge, if not why not? etc.  Please feel free to contact me via e-mail: dawn.paoletta@gmail.com with comments, thoughts or input. If you would like to Blog it, please let me know so I can pop over and read. I will do a final post on Sunday, so that will be where we can share links, thoughts and conversation in the comments of that post (November 3). I am going to follow up with a maintaining Fitting in Fitness through the Holidays, BUT I think I will keep it to once a week posts on Fitness and checking in, (on Sundays?) with posts revolving around Fitness Education, Motivation and Inspiration.  


Some quotes for the final week:

Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan

Clear your mind of can’t. -Samuel Johnson

The secret of getting ahead is getting started. -Mark Twain

Just do it.™ -Nike




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10.26.2013

Fitness Together-Twice As Fun (5 Minute Friday)

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Sharing the fitness journey with a partner can make the road less lonely and also keep one from straying too far off course. Although I, myself,  enjoy training solo, I have had my share of training partners along the way. As I think about them, I can't help but consider, how each of them contributed to my fitness experience, and ultimately my life. Of course, sharing victories, setbacks and struggles is the stuff that fosters friendships. A few of my training partners became loyal friends. Either way, fitness with a friend is worth the effort. It can be twice as fun, keep you motivated when you would rather slack, and in the end, sharing fitness with a friend helps you both enjoy health benefits times two. Fitness shared is Fitness squared!

I M Grateful that I have a Fitness Partner (even though she is all the way on the West Coast) for this Fitness Challenge- because it's really hard to shirk your fitness duties when your partner is bragging on you all over Facebook from California, no less. I'll be sitting on my own swanky East Coast, staring, glossy eyed, at the computer and see some post like "My awesome Coach and Bloggy Friend, blah, blah, blah..." and immediately push my chair away from the desk and find my way to activity. 

Partners are great Guiltilators  Motivators! 
You can run, but you can't hide...when you are in it together! 

This is post is dedicated first of all to Susie - who has been Fitting in Fitness with me in this current season! God is faithful to provide (coast to coast) the right partner in time...
So I know I am not alone, and I actually have to do the plan...

Secondly, for all of you who may be quietly following along, sporadically or faithfully as well.
I am in this with YOU, too! 

ALL of us TOGETHER! 


Five Minute Friday






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10.25.2013

A Few of My Favorite Fitness Things (No Leg Warmers Please)

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Well today, I am sharing my favorite and most loved Fitness gadgets. I will say you need none of them. I actually own all of these- but I was not compensated in any way to share these with you. These are honest to goodness, most used and highly favored by yours truly. Exercise equipment unused is not an option. Who needs clutter in their home or who wants to waste money? No-one! The only thing you need to exercise is your body, really, and my MOST USED APPARATUS is actually my mat-ironic, right? We actually have four in the house. I own other exercise stuff BUT I wanted to share with you my honest to goodness most favorite, most used, Best Loved and also Most Shared. These are my favorite time tested, consistently valued exercise things. 




If I had to recommend one fitness gadget that is worth MORE than it's weight in gold, and will potentially improve your fitness level, measurably (not miserably!), I would choose the Polar Heart Monitor. I like the basic models because I am simple like that. But if you are one of those freaks  one who enjoys a more detailed read on the intensity of your workout, these great gadgets do just about everything! Although I am not a rep for them I recommend their product exclusively, because it is the best- In my (not so humble) opinion. 


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I like Big Balls and I cannot lie...
I've been told more than once I have a LOT of Balls. I have to agree. I love all size Fitness Balls. 
Big ones, Medium sized, small, Medicine Balls, and mini ones as well. It's truly the way that I roll. Sometimes. They are versatile and fun. I also love the Bosu (or 1/2 Ball).





Dumbbells. They are not dumb, nor are they for dumb people. However if you drop one on your head, it will hurt AND may cause stupidity- if repeated often. I still love them. Occasionally I use them. I also do like the Bodybar which is basically a cushioned, weighted bar. All Dumbbells, Bars and Weights when used properly, are fantastic tools of the trade. Ask Arnold. 




My favorite Fitness Book ever is The Pilates Body by Brooke Siler. I have read way too many books on weight training, yoga, fitness, etc. This book is worn out, completely. There are many decent fitness books out there, but this book is worn to shreds falling apart useful. By far the best investment I have made. I have used it with teaching and structuring classes and I use it to death at home. 



I have an older model GymBoss Timer. I like it, but confess I have not been using it lately- however for interval training it is great.You can set up your work to rest ratios and the number of sets to perform. It can work as your own tiny trainer. 




A basic exercise mat is what I use most. I have a couple in various thicknesses.
They come in handy and can double as a "prayer mat". ;)


This Ultimate Body Press Doorway Pull-up Bar can be used for a variety of exercise and also has straps.My hubby currently uses it more than me, but that may change soon. Maybe. It is also great on the floor for neutral wrists during push-ups, dips, versatile and does not damage doorway! Reasonably priced.




Exercise Tubing is lightweight, portable, affordable and painfully effective FUN! 
Great- especially for upper body exercises, but I also utilize them for the lower body. 
I have a few fave exercises for hip and butt that are a BLAST. Literally.


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The one other standard for me (and my bad feet) is good sneakers. New Balance  and Saucony have worked best for me. I am a wide, flat footed chick. There you have it. I have worn them all in my time, Nike, Adidas, Reebok. I try to grab sneakers when they are on sale.  I usually buy the Women's Running model. Currently I am doing the Couch to 5K in Saucony Women's Running Shoes. I have a pair of New Balance back ups. As for you, just take the time to pick a decent and comfortable shoe that works for what you do. Bad shoes can kill a good workout routine, or workout. 

Have you ever bought a Fitness Gadget you didn't use?
Do you have a gadget you are curious to try? 
What are your favorite, most used fitness gadgets? 





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10.24.2013

Fitting In Healthy Eating: Guest Post by Nancy Parlette, M.S. (Inspiring Women Series)

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I am honored to have Nutrition Educator Nancy Parlette bless us today with some basic nutritional information to help guide our food choices. I appreciate Nancy's balanced and realistic approach to healthy eating. I also want to extend a hearty thank you to Toni from Lakeside Lessons for connecting us! Please welcome our guest today- Nancy Parlette.

Since Dawn has a “fitting in fitness” theme, I thought, with my Nutrition degree, I ought to talk about how we can fit in healthy eating!  Let’s make it simple, the best way to get healthy is to eat foods that have the most nutrients per calorie. We can divide them up into the 3 macro-nutrient groups and you will see how EASY it can be!

Macro-nutrients are the nutrients that give us energy or calories.  These are carbohydrates, proteins, and fats.  We need a balance of all three. The confusing part is that there are good and bad food choices within each group.

1.   Carbohydrates -  Most people think of grains when they hear “carbs”, however fruit and vegetables are carbs too.  We should be eating 3 or more servings of fruit a day.  Begin adding in 1 piece a day and workup to more.  How about vegetables?  They are by far the winners when it comes to nutrient content!  They have tons of vitamins and minerals and, like fruits, lots of antioxidants to protect our cells from free radical damage.  Get 5+ servings a day and you will feel great!  Have a big salad every day filled with 1 cup of leafy greens and 1 cup of different color fresh veggies.  I tell my clients to EAT THE RAINBOW of fruits and vegetables every day because each color has different nutrients.
What about grains?  If you are a child or an adult looking to gain weight then add in 4 or more servings of whole grains to your diet.  For the rest of us, a few servings a day is fine.  Chips, crackers, desserts, white bread, white rice, white pasta do NOT count as healthy grains!  I’m talking about Brown rice, oats, whole wheat flour, millet, quinoa, etc.  Ditch the refined and processed stuff! 

2.      Proteins – Most women need about 50 grams of protein a day and men about 65 grams.  We gals tend not to get enough. This does not mean I want you to start eating pork hot dogs and beef burgers!  Those are the unhealthy proteins! Try some wild caught salmon, organic free range chicken or turkey, and occasionally some grass fed beef. We don’t want animals filled with growth hormones and antibiotics.  That goes for dairy too.  Plants such as Beans, peas, lentils, quinoa, nuts and seeds are the best because they have protein AND fiber and lots of vitamins and minerals.  Plus they DON’T have the saturated fats.

3.      Fats – Yes there are good fats!  We need them for our brain, hormones, skin, etc. Try adding avocado, olives, or raw unsalted nuts or seeds onto your salad.  Avoid the rich sauces, fatty meats, and trans-fats in hydrogenated oils. 

If we stick to eating REAL food made in nature we will be well on our way to vibrant health! Don’t forget that water is our best beverage!  


 

Nancy Parlette is a speaker, life coach and author with Healthy Living Strategies, LLC where they ENERGIZE YOU FOR LIVING!  Her goal is to get people excited about living, confident in their purpose and overflowing with vibrant health so they can live it out fully! Nancy has a BA in Sociology and a MS in Human Nutrition.  She is a certified Natural Health Counselor and Digestive Health Specialist. Nancy has a strong Christian faith which she shares as she mentors and coaches her clients. 




Nancy is available for: coaching, speaking and writing! 
Visit her at www.nancyparlette.com.
Like Healthy Living Strategies on Facebook
Subscribe to her blog at nancyparlette.blogspot.com





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