Category Archives: Wellness

Resolution

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Why do we wait for January 1 to change the things we don’t like about our behavior or habits? Resolve to change today and come January 1 it’ll be a habit. You can become a new you any day of the year, all it takes is realization and growth.

Have weight loss goals? Savings goal? Family goal? Why wait 2 months? Jump right in today. Start by making small changes. A snowball rolling downhill today is an avalanche tomorrow.

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I started in July because I had to. My brother fell ill and at 35 and the issues he has are very scary. There are far too many hereditary diseases in my family to continue to let my health remain at risk. I have to be proactive if I don’t want to end up on medication for the rest of my life. The road is slow. I don’t always eat right, I don’t always do my workouts but I’m still here, still going. In my previous attempts I would have given up already. My resolution EVERYDAY is to keep going on my journey.

Happy Wednesday!

Crazy?

Succeed

Well it is FRIDAY!!!! Yippee! Friday for me means DOUBLES DAY. I have been doing the Focus T25 workouts this week. Today is day 5, Friday, doubles day. Yup. I have to go home and do ANOTHER workout. This morning was Lower FOCUS. And boy oh boy, I need new legs. I am excited that tomorrow is a “day off”. I’m planning to go on a LONG walk through Great Dismal Swamp which is VERY close to my house. I’ll consider that active recovery and Sunday will actually be a rest day, WHEW a rest day. I haven’t had one of those in almost a month. 

I started a #giveit100 challenge with myself. If you haven’t heard of Give It 100 (I hadn’t until a few days ago) it is a really cool website where you decide to do something everyday for 100, 365, or unlimited days. I have seen some people teaching themselves to play instruments, learning a new language, learning how to do unsupported handstands, pushups, and fitness. Everyday you would post a video of you doing whatever you have decided to do for the 100 days. It takes the first 10 seconds of the video. I feel like this can be another layer of MY accountability to myself. If I don’t post there everyday then I haven’t fulfilled my goals to myself. Check it out here

This week has been successful in my fitness goals and my eating. I’m going to make these goals a reality and I am going to do everything in my power to get to a healthier me. 

The weekend…

Cheers to it. I try to enjoy mine to the fullest and this weekend was no different.

Friday I decided to try something that I had seen (and pinned on Pinterest) countless times. Sweet Pepper Nachos… Most recently I saw them here on Sam’s blog, (Strong not Skinny), and vowed to try them soon.

SO here is my process. Note the black olives that I forgot to use when it came down to making my plate. I used about a bag and a half of the peppers but only ate about half of that. My daughter came in and finished the rest off, both the chips and the peppers. Guess marching band camp is super intense and creates savage hunger.

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I started with chicken breast tenderloin and a little coconut oil in the pan.

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While those were browning I cleaned and split my sweet peppers.

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About this time I almost gave up. Good grief it seemed like it took FOREVER.

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I kept going and got the chicken cooked too. Then I put in the chicken into my KitchenAid mini food processor. I wanted to create more of a ground texture than a shredded texture to the meat.

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It came out all nice and “ground” lol.

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I added some taco seasonings and some Tapatio. Then I went to work on the hubby’s scoops,

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and my peppers.

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Halfway through this I almost gave up again. I feel like I’m far too meticulous when it comes to cooking sometimes. The “ground” chicken had to be placed perfectly inside each pepper half.

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I sprinkled each set of nachos with a little cheese and baked for about 15 minutes.

Then I arranged a little more than half the peppers on the plate, topped them with a generous portion of shredded lettuce, some pico de gallo, some low fat sour cream and went to town! The hubbs got the same on top of his scoops, in addition to jalapenos.

It was a really delicious trade for the peppers. They were just a little sweet and still had a bit of a crunch when bitten into. I will definitely do this again.

Did you swap anything this weekend? Do anything new? Just sit home and relax (I like those kind of weekends the most)?

Have a hilariously happy Monday lovelies. Until next time!

~~Kaneka~~

Willpower

T.G.I.F

It seems like every other day at work something is being celebrated. Which means an overabundance of CUPCAKES. Beautifully decorated and smelling delectable. I have worked very hard these past three weeks to abstain, and today is no different. No cupcake for me, even though I want one so badly. It is even more difficult to refrain when I am baking the wonderful treats in my own kitchen. So I haven’t done any baking and probably won’t until the holiday season rolls around. 

This doesn’t mean that I will never be able to enjoy sweets. It means that my goals are more important than that temporary satisfaction. My willpower is intact as this week closes. I have a few days left on the #21dayfix and I want to close it off with a bang! 

Happy Friday lovelies! I hope this weekends greets you with good feelings and good choices. 

~~Kaneka~~

Continue reading Willpower

Life… A Spectator Sport?

Working for change, stepping outside the box, doing something different. Different. DIFFERENT. That word scares me. That word scares many people.

When you strive for something other than you have, be it health and fitness, education, promotion, whatever, there will be onlookers. People who will stand on the sidelines and just observe. They won’t interact, comment, or interfere but they are watching. Intently. And waiting for something to happen. Anything. Some of them are secretly rooting for you. Some are even hoping you succeed. Others are hoping that you do not succeed because in your failure they rejoice or they resolve not to attempt change themselves.

I had this epiphany yesterday morning (I started writing this yesterday) because I post and post on my Facebook fitness page just so I don’t overload my “friends” on my regular page with my fitness journey. (typing this I realize how screwed up this logic is).

But I have people who follow the page and sometimes click the like button, but majority of them do not interact. My success won’t be affected by the lack of interaction but I am screaming for accountability partners everywhere I go! Seriously. At work, at the grocery store, everywhere. I am determined to accomplish these goals. My determination may help someone on my way, and in turn maybe they’ll interact and encourage, comment and rejoice in triumph with me. I want us all to reach the top and we can whether it is individually or all together!

I guess it’s frustrating to know that some people aren’t ready for a change. I’m going to keep on trucking and make sure they know I’m here when they are ready.

Until next time lovelies!
~~Kaneka~~

Push through.

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Whew! Today was the cardio fix and boy thirty minutes of intensity that includes mountain climbers AND burpees is enough to make anyone want to tap out. Seriously.

I had a great night and even got up when my husband did at 4 today instead of sleeping until my usual 5. Workouts like this can definitely be a driving force and a deterrent at the same d$#/ time.

I got through it though. Worked it right on out, sweat was dripping, and at the end I was proud and tired which is a good combination in my eyes.

Last night dinner was turkey/ground beef burgers again at my husband’s insistence. For them I made sweet potato fries, for me oven roasted artichoke hearts.
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I have got to get better at remembering to take pictures while I’m cooking. It usually slips my mind until the absolute last minute, like here where I only have a photo of the cooked artichokes. *shrug* They were delicious and if you’d like to make them I’ve included the recipe and a link to Cook For Your Life where I found it. I think they’ll be great on a salad.

Roasted Artichoke Hearts

Artichokes

Edited to add the recipe for the artichokes because of course I forgot!

Achieve

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Sometimes I need encouragement and a reminder. I am stronger than my excuses. I will achieve greatness. I will learn a lot along the way. No excuses can stop me!

Weigh in Wednesday (technically my weigh in day is Sunday but I’m obsessed right now, no lectures about fluctuation please) has me 9 lbs down since my start less than two weeks ago. Though I’m not a slave to the scale and eventually I’m going to have my husband hide it, a little push is good for me this early on. The funny thing is, had I been the same or gained I would still be happy because I know that I am building muscle in the process and muscle burns more calories.

Have a great Friday Eve lovelies!
~~Kaneka~~

I just don’t want to.

guo

Nope.

Nope.

Not going to do it.

I’ll do it later.

That was me this morning. 5 am alarm going off. I’m still tired because I didn’t go to sleep until almost midnight. That tends to happen when my husband isn’t home. I get restless. Insomnia is my pal on those nights. Well insomnia and my dog Fanci. She is always right there with me when he isn’t home. My husband is in the Navy and yesterday was his duty day. He had to stay onboard the ship with the duty section so that everyone else could go home to their families. For those military wives out there, you know what I am talking about.

Well when I can’t sleep, naturally I don’t want to get up at my normal time in the morning. Nope. Don’t want to do it. AT ALL. I went back to sleep for 10 minutes. By then my dog wanted to go outside so she was nudging my face and shaking so the tags on her collar jingled together. Fanci, just 5 more minutes PLEASE. I turn on the television for background noise because I do intend to get up to workout but I just need a few more minutes with my eyes closed. Then I think to myself, if I go back to sleep and just get up at 6 I can feel more rested and I can just do my workout this evening. I hear Montel Willaims’ voice on the tv, then another very distinct voice. One I’ve heard every morning for the past couple of weeks. Telling me to keep it up, push through it, “you can do anything for 60 seconds”, Autumn Calabrese. My eyes flutter open and on the tv is the infomercial for 21 Day Fix. Fitting since that is the workout I am trying NOT to do right now, sleep sounds a lot better. I look at the clock and it is 5:18, sigh, get up Kaneka. Get up. Ok, Ok, Ok. I’m up.

This morning was a struggle. We all have those times when we just do not want to do it, do not want to work out, do not want to get up. I understand. It is a battle that I have often. Far too often if I am honest. Today I won that battle. I am victorious and I live to fight another day!

I got up, I did my Upper Fix, I made my breakfast, I started dinner (in the crockpot), I packed my lunch, I got showered and dressed and I headed out to work. I did it. It wasn’t easy or simple or even logical. But my workout for the day is done. I didn’t give in today. I didn’t allow myself to talk me out of doing what I have dedicated to do, for me. I need this. I needed that pep talk. I needed to be able to overcome my own “limitations”. And I did.

There is a different message on the chalkboard behind them for every workout. Today’s was “It doesn’t get easier, you get stronger”. I felt that and it empowered me to give it my all during my workout today. I am so glad that I got up and got it done.

It doesn't get easier You just get better

Do you have a story about how you got over a hump in your routine? Had to fight yourself to get your workout done? Didn’t succeed in that fight? I want to hear your story. I want to encourage you in your journey. Please share below.

Have a TERRIFIC TUESDAY lovelies!!

~~Kaneka~~

Monday!

Well the weekend is over and I’m pleased with myself. I made good choices, did my workouts, and had a great weekend.

Last night for dinner I made spaghetti. Well I had spaghetti squash with the meat sauce and my husband and daughter had pasta noodles mixed with a little spaghetti squash. Small swaps work wonders. I love pasta. Absolutely love it. No seriously I really do. At first I thought that it would be far too different to be a good alternative, but with this I don’t feel like I’m missing anything. I wasn’t raised eating this kind of food. Everything was quick and easy. Processed and boxed. With 7 kids my mother did what she could.

I learned that I loved squash a few years ago. Never thought I’d like it as much as I do. I’ve explored and tried so many things that I had never tried or heard of in the last few years, with my husband and daughter as my guinea pigs (who are totally sick of quinoa lol).

The crazy thing is my problem was not that I didn’t know or had no options in the last few years that my weight spiraled out of control. I chose to eat the wrong stuff because it was easy and quick. Even though the healthy stuff can be just as easy and quick.

Well here I am. Sticking to this thing because I’m over starting over and this journey is turning out to be quite delicious.

Any recipes or foods that you never thought you liked our never tried and once you did you loved it? Care to share what that was? I’m interested.

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Have a great week lovelies.
~~Kaneka~~

S.M.A.R.T

Smart.

SMART

S.M.A.R.T. This acronym means different things depending on who you speak with. What I need it to mean is:

Specific (Significant, sustainable)

Measurable (Meaningful, manageable)

Attainable (Achievable, actionable)

Realistic (Relevant, reasonable)

Time-Bound (Trackable, tangible)

The more I think about my previous failures attempts at this fitness journey, the more I realize that although I did set GOALS I didn’t make them SMART. They were flimsy and they were easily discarded as evidenced by my countless restarts. Looking back I realize that those attempts were feeble at best and if I am completely honest I seem to have always avoided thinking about my SPECIFIC goals. Losing weight is one thing. Yeah, so I want to lose weight. So do most other people in this country. How much? By when? How will I do it? Why will I stick to it? How much? By when? 

I think I avoided asking these questions because some part of me knew that I wasn’t as serious as I tried to convince myself I was. Well, except that one time. That time I actively used My Fitness Pal to track my meals and worked out twice a week with an awesome trainer and lost close to 50 lbs over 8 months only to slowly rapidly and steadily gain it back after I moved. But even then I didn’t have any trackable goals. Zero. Of course I had a goal weight. A weight that I just thought up and decided to be content with. Don’t we all? Of course we do. I didn’t have those little steps that I could use to boost my enthusiasm and excitement along the way. The process of being able to mark something off as an accomplishment is rejuvenating and helps keep people focused on the long term.

Well not this time. Nope, I will not allow my fear of failure keep me from succeeding. Fear guided my actions and kept me in a place of comfort which was really discomfort masked by yummy, sugary treats and alcoholic beverages that numbed the ache of discontent with my body image. Fear was a security blanket in the form of Spanx, Body Magic, and waist trainer/cinchers that gave a false sense of progress. False hope and false motivation are tools that I used to justify that one more cookie, that extra glass of wine, that take out meal. Fear will not hold me this time. I am ready to shed this cloak, leave behind this facade, and march forth into my future. 

What does S.M.A.R.T mean to you?

Short Term Goals

Goal 1: Stick to my workout/eating plan for the entire recommended time. For 21 day fix that is ONLY 21 days. Three weeks. I can do it. 

Goal 2: Drink Shakeology in the place of one meal EVERY SINGLE DAY. 

Goal 3: Follow the eating plan strictly to achieve maximum results. 

Goal 4: Lose 6 lbs between the start of the plan and the end of it. Starting weight was 256.4 on Monday July 28, 2014.

Goal 5: Post to my blog (right here) at least 3 times per week and remain active on my Facebook like page and in my Challenge Group. 

Long Term Goals

Goal 1: Sign up as Beachbody coach and order the new Showcase Challenge Pack before three weeks of 21 day fix are over (I want to do Focus T25 next and that is included in the pack along with P90X3 and 21 Day Fix which I have but *shrug*). Plus as a military spouse my monthly fee is waived so I will maximize that 25% discount on my Shakeology.

Goal 2: Start Focus T25 upon successfully completing 21 Day Fix. Then STICK WITH IT FOR THE ENTIRE 60 DAYS.

Goal 3: Achieve a weight loss of 30lbs by Christmas 2014.

Goal 4: Maintain healthy eating habits

Goal 5: Continue to remind myself that I am capable of this, I can get to my goal, and that I deserve to succeed. 

As I type this I consider NOT posting. I consider saving it as a draft only to trash it in the morning. These late night musings of me all hopped up on Unisom because I have been suffering from chronic insomnia. 10:25 pm has crept up and my eyes are getting so heavy it is hard to stay focused on the topic. I will save for now, but I will not chicken out. I will proofread and post this in the morning. I MUST. If I don’t then who am I trying to fool except myself? I refuse to lie to myself again. 

I will finish this.

Have a great night.

~~Kaneka~~