Goal Setting: How will you plan for success?
Good Afternoon, If you are looking to set some goals this spring I want to share with you a few things about goal setting. Last week I talked about five tips to creating healthy habits. You can read more here: Developing Healthy Habits
When it comes to goal setting putting a plan of action into place will help with long-term success. If you are just starting out on this fitness journey you could just set some small achievable goals.
Small achievable goals: drink more water, walk three times a week, lift weights twice a week, a food journal, two days of cardio and don’t eat after 8pm.
Maybe measuring your progress sounds like a place you would want to start. Does competition motivate you? You might be more interested in goals that can be measured.
Measurable goals: sign-up for a race, increase the weights slowly, start to work on core strength and then work on holding plank for a longer period of time, take progress photos and circumference measurements.
Having a fitness professional guide you through this process is helpful and they can safely plan and provide effective workouts and feedback.
Short-term goals happen within 4-6 weeks. They help keep us motivated and on track with our exercise program. Short-term goals lead us to our long-term goal. They should be challenging and use specific steps to propel us to our long-term goal. Long-term goals reflect what truly is important to us about our exercise journey. They guide the direction our fitness journey is going to take and show what we want to achieve during the process.
Think about a few short-term goals that you could aim for each week over the next six weeks. Think of one main long-term goal that you are aiming to achieve over time. Find a piece of paper and write it down. Hang it up somewhere in which you are going to see it often.
I’m excited to kick-off an online boot camp this coming Monday. You can workout in the comfort of your home for thirty minutes a day and no equipment is required. I have only a few more spots available. If you would like more information about this bootcamp and how you can join please fill out the information below and I will be in contact with you in 24-48 hours.
I will be joining my bootcamp participants and we will be talking about goal setting. Over the next four to six weeks my short-term goals are: I plan on drinking more water, cutting out eating after 8pm, and eating to fuel my body not out of emotion. Long-Term: I want to get back into healthier eating patterns and not yo-yo back and forth. While it’s alright to celebrate and have days where I am off track I’d like to stay back on track with my eating during the week.
I think one of my other goals is training for a 5k. Maybe I’ll share my training with you soon! Happy Sweating ❤
Five Steps to Developing Healthy Habits
Last weekend was so much fun celebrating the new baby that is due soon in our family. Below are a few pictures from the shower. I was able to order the favor boxes off https://www.amazon.com. I always have spare mason jars around from home canning I grabbed a few and made up these vases. I just bought some ribbon and a few fancy flowers and hot glued them on. A great way to dress up a mason jar for mother’s day or a special occasion. We ordered these beautiful flower arrangements from http://www.seifertsflowers.com . I hope your weekend is off to a good start and today I am going to list my five steps to developing healthy habits. When it comes to developing healthy habits we all cringe in our seats. It’s a process to say the least. It isn’t going to happen over night and I’m sharing these five steps to developing healthy habits as a guide. It won’t go exactly as planned or look perfect but each person has a unique and personal journey as they aspire to wellness.
- Change is scary. The first step to creating healthier habits is to leave the fear of failing on the wayside. This will hinder you from reaching your full potential. Sure you will mess up along the way but use the setbacks and failures as stepping-stones to the future success of creating, maintaining and carrying out life-long healthy habits.
- It takes time to create and form new healthy habits. It’s not going to happen in four days or a week. We first have to target the unhealthy habits in our lives and get to the root of why we first started them. Understanding the cycle will help us have victory of laying down these life sucking habits and replacing new life-giving habits in their place.
- Find an accountability partner to help you. Call up your best friend and ask them if they want to join you. Or, ask them to hold you accountable by a phone call at the beginning and end of each week. When you have to be accountable to someone it makes the things you are trying to accomplish become more meaningful and real. Having an accountability partner there to build you back up when you fall and celebrate when you meet milestones on your journey makes this fitness ride that much more beautiful.
- Log you journey. Buy a journal and track your progress and how your feeling. You can go back along the way and see how far you have come.
- Set one long-term goal and a short-term goal each week over the next six weeks. The smaller steps will help to propel toward your long-term goal.
When you start doubting yourself or getting anxiety about starting a healthier lifestyle don’t be afraid to make your request known to God. Let him know the desires of your heart and seek him first for help. It’s so easy to try and do these things in our own control but God wants to sustain us and walk right alongside us on this journey.
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.”
– Philippians 4:6
When I work with clients it’s such a beautiful process as they start to transform their life to living a more fit lifestyle. This discipline from the gym then carries over into faith, family, relationships and career goals. I would love to help you live a healthier life and put these tips into practice.
On March 19th I am gearing up to kick-off an online body weight bootcamp. You can workout in the comfort of your home for thirty minutes a day and no equipment is required. I have only seven spots available. If you would like more information about this bootcamp and how you can join please fill out the information below and I will be in contact with you in 24-48 hours.
Have a great week, Next week I will be talking about short-term and long-term goals. I am going to share with you my spring short-term and summer long-term goals.
Whole Heart Healing
As I slip off my fuzzy slippers and crawl into bed the moment my head hits the pillow the quietness of the night starts to surround me as my eyes remain wide open.
It’s then that my mind starts to spin like the wheels on a car. With what could have been and what is now.
I think of life while I was pregnant with Angelina, her birth, her beautiful 6 months here with us, her passing and life now.
None of this is what I planned. In my mind I had this plan for our life. I am such a routine person and all these things I had planned. This simple perfect life. This doesn’t seem to line up with my expectation of what was supposed to be my family’s life.
Then in the quietness I lay in bed as the crickets sound like a symphony outside my bedroom window and I think to myself.
This isn’t what I planned, but I wouldn’t change it for a second. It’s not what could have been but so much more. I wouldn’t trade this life God has mapped out for me for our life.
The hard and messy is when we learn to cling and turn to God the most in life.
As I rise because I just have to get these words down on paper because I can’t stop thinking and also because I made homemade double chocolate brownies and didn’t workout today (I never can sleep if I don’t workout). I quietly walk up the stairs to Angelina’s room.
The door it always had a creak and still does. I try to open it just right not to wake the girls who are sleeping. I grab a blanket etched in blue and yellow given to me by a dear friend and slip into my desk chair in my new office.
It’s been about six weeks since we unbolted the baby crib and took the mattress out. It was such a sad day. The place where I rocked all my baby girls. The place where I snuggled them and gave them the nurturing love that a mother gives her child.
Now I sit here clicking away on keyboard in that very same place. With Angelina’s and my other daughters memories sitting all around my desk.
It was hard to make this move in my grieving process but there is truly and never would be the right time to take these tiny steps. You just muster up the strength and do it.
It felt right and I feel so safe and comforted in this tiny nursery, forever Angelina’s room as the girls still call it.
As I sit here in the darkness and stillness of the night I keep having this recurring memory to a visit from my Aunt and Uncle back to when we had been home close to three weeks with Angelina and they stopped to visit. It was after Christmas and a few days before Angelina went into Acute respiratory failure and I rushed her to the hospital.
We were visiting and my Uncle looked at me and said: “ what is normal anyway.” We laughed because he is just a fun-loving guy and he brought a lot of truth to a situation in which we were trying to figure out how to care and do life with Angelina at home.
It’s seems like just when we found a new normal, how to care for Angelina and helped her thrive and accepted we would be faced with the challenge that she could be chronically ill that things again changed and we would be finding ourselves facing a new challenge of life without Angelina.
It seemed like so many people said I would find this new normal and that life will never be the same without her and I think of a brief memory from Angelina’s calling hours, I don’t recall much except my back hurt from hugging people and one women a distant relative told me I’ll never get over this.
I have been waiting for my new normal over the last year. It hasn’t made it’s grand entrance, I’m still trying to make sense of this and yes you are probably right lady, I’ll never get over this.
However in the last passing few months. I have come to this conclusion that normal is a word that I would like to toss out of the dictionary at this point and that healing and redemption could take it’s place.
I am ready to heal and yes I will never get over this because how does any mother who looses a baby she carried in her womb, birthed, nurtured, loved and gave her all to really get over moving through life with empty restless arms.
My arms ache, they ache for my sweet baby, every single day.
Healing not normal is what I am ready for. This last year has been an up and down cycle of highs and lows. As year two begins there is no new normal, it’s truly about meeting grief where I’m at on any given day at any given time.
It’s about embracing this season instead of searching for this normal. It’s about finally unleashing bottled up grief and after a year and a half crying with close friends and family. It’s not about making sense of this situation because I will never understand Why, God took my child away but realizing that through proper healing and restoration that he will continue to use Angelina’s life and story to impact lives every single day.
This summer as corny as this sounds and you can make fun of me for all that matter. I feel like as I wager with God and ask him Why, What, Where do you want me. WHAT DO YOU WANT ME TO DO WITH THIS.
He says, Michelle bloom. Trust me, be still, heal, and bloom right where I have planted you.
If you know me I love flowers, you can find me barefoot in the garden on most afternoons in the summer and I haven’t gardened much in the last two years. I have no energy to can this year which breaks my heart.
But the girls and I planted tiny little flowers and they have flourished and bloomed with little attention and hardly any rain.
When I look at them, I keep hearing God Say : Bloom. Just like these flowers you barely watered there were brittle, weak, and I grew them. Let me water your soul and bring strength to your brittle bones and joy to your heart again.
When I look at my girls I see Angelina, as I tie Ava’s hair in a pony tail the back of her neck looks exactly the same as Angelina’s and Amelia’s abnormally long tongue hangs out while she concentrates as she colors and I chuckle inside. Angelina is here, she is all around us and this is always going to be hard and it’s ok if I never get over this but I can learn how to live with the pain. I am ready to experience joy and the simple things God blesses us with each day to bring beauty to this tough life again.
I am ready to begin to heal. With that still comes the grieving, depression, extremely hard days and I think Mary Beth Chapman says it best in her book: Choosing to See:
“Even in this free fall of pain, I’ve landed on a solid foundation and my faith has held…..on most days. I have learned That God is good….always. Hope is real. I have found even in the awful pain of tears and grief so intense you think it will kill you that my family and I can do hard. We’ll never get over our loss, but wer’re getting through it. And so I have prayed that our journey through the shadows of loss might be of some help to those who have experienced similar pain.”
Today I decided I am ready to bloom right here in the mist of my grief, and my prayer is for those who are struggling with life’s hardships that you to can bloom right where God has planted you.
God he keeps reminding me of his almighty power. He has the ability to heal me if I allow him to and to completely surrender the unbearable to him. A mothers love has kept me from that surrender, it has kept me from wanting to let go. My stubborn heart has shown how deep that love flows for our children and over the last month God has shown me that in surrender I will find healing and peace. That I can turn the pain into sweet memories. That God’s purpose is greater than my pain. That my continual hope is in heaven when I will see God and be reunited with Angelina again.
For those who walk the road of miscarriage, infant and child-loss October 15 is a day to bring awareness, for the 1 in 4 women affected by pregnancy and infant loss, this post is dedicated to all of the sweet babies and children who left this earth entirely to soon. Sweet friends as my knee’s hit the floor often and I cry out to God to take this my heart is breaking with you. Continue to look up. When your strength fails you God will carry you.
Grief and Remembrance
That sound. If I’m driving, trying to sleep, outside or at my sink washing a load full of dishes. What is it about that sound. That sound its debilitating. If you are on the phone and it’s nearby you have to scream a little louder.
There is something about the sound of a helicopter that gets me every time. If I hear it at night or in the early morning. I get instant flashbacks from my time at Akron Children’s Hospital.
Angelina’s room was right under the helicopter pad in the PICU. I remember countless times Dennis and I would be sitting on the patio eating at the Ronald McDonald house trying to eat a meal and talking about Angelina’s progress and we would watch them land and take off.
It was pretty awesome to watch at first…
Until we realized that those helicopters are coming and going a lot. That we weren’t the only ones with a sick child. It started to break my heart. I started praying each time as I would watch the doctors and nurses run to get the patient off the helicopter.
The Thursday before Angelina passed away Ava came to stay with me. She thought that staying at the Ronald McDonald house was the absolute coolest thing in the world. Ava and I gave Angelina a bath that day, bought a bunch of toys and fake nail stickers in the gift shop and watched helicopters land and take off. If you know my daughter Ava she is strong-willed, determined, extremely protective of Amelia and Angelina and has such a nurturing soul. She insisted on laying in bed with Angelina (which Angelina went from extremely fussy to happy the moment she heard Ava), was present at rounds, and was very happy to be with us at the hospital that day. Ten months later she tells me often: ” Mom remember the helicopters and all the sick babies they bring to the hospital, I want to be a nurse and help those babies, just like Nikki (my brothers girlfriend, remember Angelina’s nurse they met at her bedside:0).” We are very thankful for the Ronald McDonald house and how they helped us tremendously during our extended stays at the hospital you can read more about this organization here:http://www.rmhc.org/about-us
This memory it’s hard, I want to go back to that time in the hospital. It was the last day Ava spent with her baby sister. That night I remember Ava didn’t want to leave. She wanted to stay another night. She screamed as we buckled her in her car seat. Amelia started screaming also. I cried on my way back into the hospital. I longed for my family to be together. I prayed for total healing for Angelina.
Grief it chokes out all the noise in your life. It’s always present in your life, you never know when it’s going to strike, one moment you are fine, the next pretty angry, one moment you can’t even drop a tear while someone may be spilling their heart to you and the next you literally are on a break down of uncontrollable crying and you can’t stop. You are almost hyperventilating gasping for air.
You have let it out. I often tell my husband, that grief it debilitates me. I can’t think, remember, get anxiety, stay organized or on task. Once I let it out, I feel a little bit of relief. I release the bad, the ugly,the extremely dark, and then I am able to focus on the intricate beautiful, purpose driven details of Angelina’s short life. I have seen baby steps in my healing process although some days seem like two steps forward and while other days two steps back.
Over the last ten months we have done a lot of things to remember Angelina. When you lose a child you want to continually celebrate their memory. Talk about them often and especially how they changed you.
I have documented a series of pictures on our journey of celebrating Angelina’s life each day. We look for Angelina through out each moment. Dennis and I constantly talk a lot with Ava and Amelia about her everyday. Last year on this day we were celebrating our first world down syndrome day. We will continue to celebrate this day every year for you our sweet Angelina. We will speak about how amazing that extra chromosome is, educate and spread awareness to the world about down syndrome. You can find out more here about World Down Syndrome day: https://www.worlddownsyndromeday.org
This first picture was a month to the hour and exact minute Angelina passed into our fathers heavenly hands. We were on vacation with my aunt, uncle, and cousins. Walking back from the pool I looked down at my watch and it was like a dagger smashed through my heart. Four weeks since she had been gone I thought. They seemed like an eternity. The girls screamed mom look: I looked up and saw the most beautiful butterfly land on a flower. It spread its wings and Ava and Amelia were able to touch its wings. I felt such a supernatural peace that butterflies would be a symbol of Angelina. It feels like an eternity since I’ve seen her but I get to spend eternity with her. It was yellow and National Down Syndrome colors are blue and yellow. Last summer we saw butterflies every time we were outside. We saw them at dark, on the beach (so windy) and at times when I would be so emotionally low one would fly right in front of me. Angelina truly reminding me she is free and flying amongst heaven, our Angel.
Right before we left for the beach I felt the urge to grab a small amount Angelina’s ashes. We had hoped we would be able to take her to the beach last summer. Before we left we were able to leave a very tiny amount of her ashes at sea. About a month later Ava asked me randomly: “mom when we were at the ocean what did you put into the water.” I told her remember that and some day sweetheart I will explain. On the way to the beach this song came on the radio and it has stuck with me over the last ten months: Thrive: Casting Crowns
My sister-in-law and I decided to run and train for the July 4th race. God bless her heart she made these amazing shirts for our family and friends to wear the day of the race. She surprised me a few days before and it brought tears to my tired eyes. I’ve always been a runner and loved racing but now I truly have a cause to run for. I run for the remembrance of those taken to soon by hypertrophic cardiomyopathy and to spread awareness about down syndrome.
Then there was the tough mudder. Ya, I always said no to into those crazy mud races because I was worried someone would get hurt. I mean don’t get me wrong. I am a farm girl at heart. I love the mud and I’m not for a second afraid to get dirty and push myself to the limit when it comes to working out and competing. We decided to do it and it was such an incredible bonding experience to do together with family. We had a blast and I think I picked mud out of my hair for weeks. We felt that we could accomplish things even through the pain and sorrow.
Dennis and I decided to get tattoos together. Angelina is forever etched on our lives, our hearts and truly been a catalyst for change in our lives. Getting a tattoo was really never anything I really felt the urge to do until Angelina passed away. Good thing for good friends who help you from chickening out. The thought of something on my body forever kinda freaked me. The fact that some random person was tattooing me was even stranger. Until Dennis walked in and the tattoo artist realized he tattooed Dennis Italian flag eleven years ago! It was for Angelina and each day when I am feeling discouraged its my outward symbol of clinging to hope that God will help me navigate through a very tough time in my life. Telling my dad was a different story. After eating Sunday family dinner and him not noticing my tattoo at all Dennis informed him of my new tat (if you know my father he is pretty old-fashioned). He took it like a champ and everyone really valued why we felt the need to do this together.
Angelina spoke from the heaven on Dennis 30th birthday as we sat in the drive way talking about how incredible she was. She gave Dennis this amazing present from the heavens.
The gym that I work and workout at often, bought a tile and an apple tree for us to honor Angelina with.
Angelina’s birthday and Christmas came and passed. It seemed very slow and painful. Over the months I have done a lot of processing. I am going to be honest I am angry. I scream out to God a lot. I have mentioned something along these line before. I can allow the passing of my daughter to paralyze me. To choke out the noise, life, the good, God, and my family.When I think of how fast a helicopters propeller spins as it flies, I sometimes feel like my head, heart and life are spinning in a hundred different directions at once. I have allowed grief to spin my life totally out of control at points throughout this process. God picks up my brokeness up off the floor along with my husband, family and close friends.
When I get up off the floor tiny parts of my heart have mended and the scar tissue, it’s still there and will always be but it’s a matter of learning how to navigate amidst the extreme pain. This last week I felt that God was saying: ” Michelle she is at peace and she was a small glimpse of heaven in your life”.
My life for a second stops spinning, and I see that the pain is a catalyst for growth. I can take this experience and use it for good. It doesn’t mask the pain but it allows me to live life fuller than I ever have. It allows me to be reminded of how Angelina changed my heart and how I perceive situations that arise each day throughout my life much differently.
Angelina taught me how to be bold, to love like I have never loved, to not only share my faith but to be more intentional about living it out, to look for the good in every single person I meet, to live out my passions, to not only dream but to go after my dreams even if I fail, to embrace my husband, children, and family here on earth, to be content in life, to be thankful,to be myself-the unique person Christ created me to be, and not to worry about what people think. Because Christ is the only person I have to impress,to trust, to worry about today and not the next five years, and tell people about Angelina always and the depth of her short little life lived on earth. My friends, I get asked often how many children I have. I have three. One just happens to get raised by Jesus. The author and finisher of our faith.
This is what we can do to heal, to live the way she taught us. Just as Christ lives in our hearts so does, Angelina.
I read a book on grief titled: A Grace Disguised, by Jerry Sittser. Jerry talks about his journey through grief (he lost his wife, wifes mother, and his daughter in a car accident. They were hit by a drunk driver).
I can relate with him on every level in this short few paragraphs from his book: ” Yet the grief I feel is sweet as well as bitter. I still have a sorrowful soul; yet I wake up every morning joyful, eager for what the new day will bring. Never have I felt as much pain as I have in the last three years; yet never have I experienced as much pleasure in simply being alive and living an ordinary life. Never have I felt so broken, yet never have I been so whole. Never have I been so aware of my weakness and vulnerability; yet never have I been so content and felt so strong. Never has my soul been more dead, yet never has my soul been more alive. What I once considered mutually exclusive sorrow, and joy, pain and pleasure, death and life-have become parts of a greater whole. My soul has been stretched.
Above all, I have become aware of the power of God’s grace and my need for it. My soul has grown because it has been awakened to the goodness and love of God. God has been present in my life these past three years, even mysteriously in the accident. God will continue to be present to the end of my life and through eternity. God is growing my soul, making it bigger, and filling it with himself. My life is being transformed. Though I have endured pain, I believe that the outcome is going to be wonderful.
The supreme challenge to anyone facing catastrophic loss involves facing the darkness of loss on one hand, and learning to live with renewed vitality and gratitude on the other. This challenge is met when we learn to take the loss into ourselves and to be enlarged by it, so that our capacity to live well and to know God intimately increases. To escape the loss is far less healthy(and far less realistic, considering how devastating loss can be)than to grow from it.
Loss can diminish us, but it can also expand us. It depends, once again, on the choices we make and the grace we receive. Loss can function as a catalyst to transform us. It can lead us to God, the only one who has the desire and power to give us life.”
As We celebrate World Down Syndrome day, We celebrate Angelina. To the Ma Ma’s I have met on this journey you and your children are amazing! I will stand up and spread awareness for your children and continue to always support and pray for your children, you and your families. The Down Syndrome Community is such an incredible place and I have been blessed to know you all.
As time moves on the painful reminders have turned into gorgeous ways we can allow Angelina’s memory to live in and through us each day. From helicopters, to butterflies, tattoos, road races and mud runs she may not be here in flesh but she is always with us in spirit.
Half Marathon Training
Greetings Friends, These first four weeks of training have flown by so quick and I am coming up on my 6 mile long run this week. I am excited as I have forgotten how much of an outlet running is for me and how it gives me time to unplug and process. If you are behind on reading you can catch up on my first 3 weeks of Half marathon training here:https://livefitwomensfitness.com/2015/02/21/half-marathon-training-2/ I have been trying to perfect my head stand which is one of my 2015 goals. I have just really been amazed at with time, consistency and a weight lifting plan how strong I have become. I love weights and the many benefits of weight lifting. I have written about it before which you can read here: https://livefitwomensfitness.com/2013/08/13/why-weights-part-1/
Over the years I have really realized that health isn’t being bone thin. I ran throughout high school and college and my goals mainly focused on being fast and very skinny. After the birth of my children I really came to a cross roads. I couldn’t run 4-6 miles a day and losing weight seemed hard. When I became a personal trainer I realized that my idea of healthy body composition had been completely off. I needed to find workouts that fit into life with kids. I started incorporating weights and have been amazed at how much better and stronger I feel. I feel so much stronger while running and have realized that strength is not only power but the new healthy. Making slow progress on that head stand. My hubby bought me these lululemon spandex for Christmas and I may be in love. I am wearing them in the picture. I have a workout clothes addiction and these may be the most comfortable spandex I have ever worn! They don’t slide around, are made of such high quality fabric, and are so comfortable! You can find them here:http://shop.lululemon.com/home.jsp?k_clickid=cd3cc474-737f-422c-98c2-8fb10af55ee5&k_trackingid=11×20422&cid=Google&gclid=CjwKEAjwxKSoBRCZ5oyy87DimEcSJADiWsvgz_K2O_xFDpMMxSoC69GGDwSihWjjEhov3ScyIjcVuRoC2MTw_wcB The first few weeks of my training I have been extremely sore and week four I finally was finding some relief. My body has started to readjust to running more and I was able to get outside for a run last Sunday and hit my four mile mark in around 30 minutes. I love using the treadmill in the winter as a training tool. It helps me learn my pace and I often try to power through long runs at my desired mile pace on the treadmill. My goals are an 8:30-8:45 mile pace for the race. Here is weeks 4-5 training plans:
After my long run on Sunday I have been experiencing a lot of pain in my hip flexor and IT band. Which led me to do a lot of reading and I have spent a lot of time on my foam roller. I think I have really neglected a huge component in my routine which is stretching. Maybe be on the look out for a foam roller post in the near future!! I have listed 5 reasons why stretching is so important:
1. Reduces risk of injury 2. Enhances muscle performance (allowing you to get a better workout in the next time you workout because your muscles aren’t tight) 3. improves your posture and prevents back pain 4. Helps keep joints healthy 5. Provides physical and mental relaxation I took it easy today and plan to stretch more tonight. Circuiting through my stretches 3-4x holding each stretch for 15-20 seconds. I always listen to my body and rearrange my running schedule to allow my body more rest if I feel it needs it. I often tell my clients this. I swapped days and will be doing my repeat day tomorrow. Hopefully fingers crossed my hips and IT band will feel better after being more intentional and consistent with my stretches! Here are weeks 6-7 training plans: Are you training for any race this spring? Comment below on how training is going!? I really need to register for my race!! Blessings, Happy Running If you are looking for accountability, help with your fitness goals or a weight training program tailored to your needs lets connect!
Half Marathon Training
This past weekend I had the amazing opportunity to attend the IF Gathering. You can find out more about what the IF Gathering is here: https://ifgathering.com
The IF means, What IF God is real… then we need to start living like it.
I was so incredibly encouraged by these women. They are gathering, equipping and encouraging us as women to live out our purpose in Christ.
Over the last almost nine months I have been going thru an up and down battle and grieving the loss of my daughter. You can read Angelina’s story here: https://livefitwomensfitness.com/our-down-syndrome-journey/ I can see a small glimmer of hope and a light on the horizon on some days. While others I shrink back, pull the covers over my head and just don’t want to face the day.
Isn’t it funny how God he always shows up. He never has failed me and the very first opening segment at the IF Gathering was about a women who lost her two sons in a horrific tornado in Arkansas.
How is she breathing, how is she sharing, how is she facing each day? I kept thinking to myself? Tears just flew of my quivering chin as I sat and listened to her journey through grief and loss.
Then as her session of sharing was near ending she said something that has just stuck with me: “My boys are healthy, safe, they’re with the one person that loves them more then me-Jesus! Selfishly I want them here. But it will be like a moment to them.”
She is right, Angelina is in the arms of the one person that loves her more then our family.
I can grasp this, but am I ok with it yet? Maybe…..it’s taking time and on some days time means healing while on other’s I have such an intense longing to be with my sweet baby.
Towards the end of the conference, Jennie Allen asked: Pick a word for 2015 that describes the step of faith you want to take:
I sat and prayed so intently, worshiping, and learning from these women. I was asking God how do you want me to move forward. I’m not ready to let go, I’m not ready to move on.
I felt him say, “GO, BE, Be Still,Trust me, and RUN Michelle.” Run Your race.
All these years my life verse has been: “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us.” Hebrews 12:1
I kept saying I am running, “Right, God.” You have set this out before me this really hard race and I’m doing it, “Right?”
My answer has been right in front of me all along. I came back to this verse and kept reading:
“Fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinners, so that you don’t grow weary and loose heart. Hebrews 12:2-3
He loves us so much: “He endured the cross for us.”
He wants us to consider it pure joy when we face trails to produce perseverance in us. He lets perseverance finish it’s work so we may be complete and mature lacking nothing. He has plans to prosper us to give us a hope and a future. James 1: 2-4, Jeremiah 29:11
I have been growing weary because I haven’t been running to HIM, I been running this race by merely keep HIM in mind and reading his word.
All this week I feel him saying: “RUN TO ME!” “TRUST ME” “LOOK TO ME first, MICHELLE.”
So.. Thats what I’m going to do each day I am going to Run to his arms. I am going to look to him first and stop trying to handle this burden of grief on my own hands. I am going to trust, be who he has created me to be, and be still as I allow him to work powerfully in my life. I can’t do this on my own and without him I would be bare lying on the floor without hope.
I have really felt God calling me to just run physically and spiritually. I was a runner throughout college and I coached track. I haven’t trained seriously for awhile and for me it’s a time where I connect with God.
My run is when I unplug from reality listen to worship music (somedays christian rap radio:0) and connect with God. I pray, thank him, ask for forgiveness, and listen. I haven’t done this in sometime and I am ready to have that back. Writing has also been a very therapeutic way to help as I process through sorrow and grief.
It’s never easy to get back into a fitness routine but I know that he will give me the strength. I can do all things through Christ who gives me strength. Philippians 4:13
Each week I am going to post my weekly half marathon workouts, encouragement, tips and scripture verses. I hope you can journey right alongside with me.
I am ready to Run this race well and to him. I have a long way to go as I continue to journey through grief but the best I can do is continue to move forward, to run and to share how great God is.
Today I will share my first week of training with you and will be back to update this series weekly on Wednesday or Thursday. I am a seasoned runner and this is an intermediate to advanced training plan. You ask why bootcamp and full body strength on monday? Well I teach a bootcamp/full body strength class on mondays and I have to figure this into my training as I workout with my classes. Your training may look different but please share this journey with us as we can encourage hold accountable and run this race together both in the physical and spiritual. (maybe you are training for a 5k or just starting to workout) Each of our races are unique to our purpose in Christ Jesus.
“Remember it’s always crucial to warm-up your body prior to working out and cool down the body, stretch once you have completed your workout. I am not liable to any injuries/health issues that result from exercises from this site. Consult with your healthcare provider before beginning any workout regimen. If you feel pain or any discomfort while exercising stop immediately.”
Blessings and I’m excited to dedicate this time to God and share this journey with you. Week one starts on Monday, Let’s do this!
Nutrition Tip Tuesday: Eating Smart this Holiday Season
Welcome to Nutrition Tip Tuesday in the Live Fit Community. What is it about the holidays that sends my appetite desiring more. Maybe it’s because so much time during the holiday season is centered around food and celebration. I personally feel when I am more active in the summer months and on the go I’m not reaching for that midnight snack that I often reach for in the winter.
Over the years I have developed a little bit of a strategy to propel me through the holidays and winter months and it’s about this time each year that I start to implement it again, when I am feeling like that 10pm snack is sounding pretty stinking good.
Here are a few simple steps that help me eat smart during the holidays. These tips allow me to celebrate our savior being born, enjoy family, delicious food, and not focus on what I shouldn’t have ate at holiday meals.
Tip 1: This visual aid is a great reminder of how to eat smart this holiday season. You can create one on your own with using a plate/paper plate and a dry erase marker. 1/2 of your plate should consist of fruit and vegetables. 1/4 meat or protein and 1/4 starch or whole grain. Often times at meals we end up filling 1/2 our plate with starch and 1/2 the plate with protein.
Tip 2: Avoid eating two hours after dinner and two hours before bedtime. This can help with unnecessary cravings. I have really noticed over time I don’t have them anymore after consistently giving up eating after dinner for 2 weeks.
Tip 3: Eat to nourish your body. If you are feeling like you want to fill your plate for seconds drink an 80z glass of water and see if you still feel hungry after. If there are appetizers, holiday drinks, and dessert consider these calories before grabbing a second plate. I am a big believer in eating in moderation. I love dessert so I will cut back on appetizers and bread with my meal.
Tip 4: With the hustle and bustle of the holiday season don’t forget to eat breakfast, it helps start your metabolism and try to eat it within one hour of getting up each day. Plan your meals I talk about my meal rotation plan: here:https://livefitwomensfitness.com/2014/04/04/egg-steak-and-rice-stir-fry-cook-with-michelle-thursday/ This will help when you are busy and on the go (having healthy snacks to keep on hand (nuts, granola, smoothies, veggie trays). These healthy snacks preventing you from reaching for that (bag of chips or crackers). They prevent unneeded stops in which you may be hungry which could cause overeating, picking up things that are unnecessary and fast food trips.
Below is a picture of a really quick meal I made. My husband is remodeling our kitchen and I honestly wanted to eat a burger and fries. It’s so chaotic in our kitchen area currently, some days it’s so hard to cook. Instead of heading out to grab fast food I made homemade burgers on the stove grilled in a little bit of evoo. I have a half open sandwich since we were eating homemade fries. For the fries I grabbed two big Idaho potatoes and cut them small drizzling a small amount evoo, onion powder, garlic powder, parsley, a sprinkle of seasoning salt and pepper to taste. I baked them in the oven until crispy at 375 stirring them every few minutes so they wouldn’t burn. Fruit isn’t pictured here but generally I prepare it for our family to eat throughout the day breakfast, lunch, and snacks.
Live Fit how do you eat smart during the holidays? Please share your comments and healthy quick recipes with us below in the comments.
I hope you find this information helpful and are able to apply it to your life as you enjoy this holiday season.
The Fitness Professional’s Manual Third Edition by National Exercise Trainers Association; was referenced when writing this post.
Beauty in the Ashes
|To all of those who have supported us and followed our journey on my fitness website and social media with our sweet and precious daughter Angelina Hope, I am saddened to share that she has passed into the loving arms of Jesus on May 25th, 2014.(Due to heart complications with her hypertrophic cardiomyopathy ) I was hesitant about sharing this journey, God has boldly placed this on my heart over the last year, and am overjoyed as I have finally opened up my computer to find a small story on Angelina’s life. A story that we can continue to share, to bring hope, to have for Ava and Amelia as they get older to read and to reflect on during the healing process. The texts, e-mails, and messages have helped carry us through these past 5 months and are appreciated beyond words. To the nurses who cared for Angelina, thank you isn’t enough. We have received countless messages about how Angelina’s story has impacted lives, mended relationships, and brought people closer to our Lord Jesus Christ.Here is what’s been on my heart this month.I can’t believe it’s November.With every falling leaf, deep blue October sky and for some reason those extremely strong scented pine cones that giant eagle and Marc’s put out two months before Christmas I am reminded constantly of our dear sweet Angelina. It was this time last year that I was heading to the Doctor every 2-3 days. We knew of Angelina’s congenital heart defects and possible down syndrome diagnosis. I remember last fall as if it was just yesterday. The memories bring a flood of constant emotion that I can’t explain. I remember canning 20 jars of salsa, tomato soup, yellow peppers and pizza sauce saying to myself. “We can do this, God wouldn’t give us anything we can’t handle.” It’s how I got through, constant prayer and faith. I asked God to protect Angelina in the womb and after she was born. I asked him to give us all strength, for our path was uncertain with our sweet baby.
We were beyond thrilled to meet our little bundle of joy. I remember the first time Angelina locked eyes with me. Angelina had the most incredible deep blue eyes with tiny white spots around the outer part of her iris ( called brushfield spots which can be seen in children with down syndrome). It was as if she looked deep into my soul and just knew me (something my mom would also often say as well as a special friend of mine). Angelina had a way about her, she could speak without even saying a word.
The first night in the hospital as we laid on our hospital beds learning of Angelina’s diagnosis. I remember Dennis looking at me and saying: ” I know we prayed for Angelina to be healed, but I truly believe she came to heal us.”
I remember really struggling that first night. I wanted Angelina to be in our hospital room and not in the NICU. I wanted to be able to snuggle her and nurse her. I was unable to. It was in that moment that I went and stayed with her and fed her through a little syringe while she was in an incubator. It was those first moments with her in the middle of the night, after a 12 hour labor and walking the halls of the hospital during my induction (refusing an epidural because I wanted to be there for her after labor) and the most tired and emotional state of my life that Angelina taught me how to love. A love that runs so deep, a love that is unconditional, and a love that is everlasting. This type of love exhibits how Christ loves us.
“So that Christ may dwell in your hearts through faith; that you being rooted and grounded in love, may be able to comprehend with all the saints what is the width and length and depth and height. To know the love of Christ which passes knowledge; that you may be filled with all the fullness of God.” -Ephesians 3:17-19
We loved on Angelina as we began to get to know her. We never allowed her extra chromosome to define her and will continue to take a stance to share her story and spread awareness. She was our daughter that happened to have one amazing extra chromosome. She had the cutest chubbiest neck, a crazy toe (two conjoined toes), a sweet little tongue that always was sticking out at us(which we LOVED and miss so much) and was the most incredible snuggler. She was the most pleasant little baby to be around. Amidst the storms during her life, her countless doctors appointments, an urgent hospital stay, a rare and complex diagnosis that was unexpected and an open heart surgery reflecting back Dennis and I constantly say to each other that this was Angelina’s journey “ You formed me in my inward parts; you covered me in my mother’s womb. I will praise you, for I am fearfully and wonderfully made; marvelous are your works and that my soul knows very well. My frame was not hidden from you, when I was made in secret, and skillfully wrought in the lowest parts of the earth. Your eyes saw my substance, being yet unformed. And in your book they all were written, the days fashioned for me, when as yet there were none of them.” -Psalm 139:13-16, how God intricately formed her and she brought so much joy to our lives and continues to do so. This is part of our family’s story. Which is part of God’s plans for our life which is a part of something so much bigger.
“But the plans of the lord stand firm forever. The purposes of his heart through all generations.” -Psalm 33:11
When I think about our family and how close Angelina has brought all of us, it truly brings me to my knees in a utter state of emotion. Helping us, being there for us, and supporting our every step. They loved on Angelina in such a remarkable way. That little girl is so loved and will continued to always be loved. I chuckle as I recall a time that my sister-in-law came to the hospital and stayed with me in the NICU. I was going on 20 days of not a lot of sleep, never recovering from childbirth and we both slept in Angelina’s room” well tried at least”. Monitors buzzing, pumping, the squeaky chairs, a crazy floor, constant commotion, and Angelina topped it off with pulling out her feeding tube at 2am. We laughed together most of the night as we come to a point of over tiredness. She was such a feisty little thing that night. I chuckle when I remember Dennis famous last words. “She’s a VOLPE, SHE DOESN’T NEED A FEEDING TUBE.” She indeed learned to eat a bottle on her own with lots of patience and help from amazing therapists.
Which brings me to my next thought. Ava and Amelia shared a bond with Angelina that I can’t describe. The last week of Angelina’s life she was extremely fussy and uncomfortable. My mom was able to see Angelina completely change her mood the moment Ava and Amelia entered the room at the hospital. She stopped crying the moment she heard their voices and completely turned her body around reaching for Ava. Ava was able to get in bed with Angelina and bring her so much comfort that day. These are the moments that we cherish. These and countless other memories are how we remember our sweet baby girl.
In Angelina’s final days I came to a realization that hope isn’t how we want situation and circumstances to turn out. Hope is placing your total trust in Jesus. Hope is trusting that his hand is upon any trial, suffering or situation in our lives. Life in this world is tough and by hoping in Christ and being in constant relation with him, we are able to find the strength no matter what hardship comes our way to venture the path he has laid before us and our final stop is heaven.
“Our soul waits for the Lord. He is our help and our shield. For our heart shall rejoice in him. Because we have trusted in his holy name. Let your mercy, O Lord, be upon us, just as we hope in you”. Psalm 33:20-22
For the rest of my days I will never ever forget what Dennis brother said to us the night Angelina gained her wings and entered the gates of heaven. “She did in 6 months what it takes most people to accomplish in a lifetime.” “Honor her memory by how she changed you.” We will spend our days honoring Angelina’s life by how she indeed radically changed our lens of thinking. Seeing life with such a different perspective.
Appreciating the beauty and hardship in life. I have come to a conclusion that we all will suffer. At some point we all will endure difficulties in life. We can either allow them to slowly kill our soul and become bitter or we can allow them to transform us. To grow us and to find joy in life’s hardest circumstances. I found this scribbled on a piece of paper and I have no idea where I found it: “take your deepest sorrow and weave it into a pattern for good.” Through our healing we will become refined and help others heal and overcome obstacles. God reminded me weeks after Angelina passed to continue to press forward: “I press toward the goal for the prize of the upward call of God in Christ Jesus.”-Philippians 3:14
I recently have been on a reading kick during this season and am reading a book called: Restless By: Jennie Allen.
Jennie writes this: ” Sure our stories lead us toward our purposes, but they also make us into people strong enough to fulfill our purposes. To build a picture of your story-the events that have shaped you-is a powerful and beautiful thing”.
This is Angelina Hope’s story.
“This hope we have as an anchor of the soul, both sure and steadfast….” -Hebrews 6:19
When we reflect and look back on Angelina’s life there was so much purpose, strength and beauty in her life. Each day we think about you every moment little girl, and will continue to, until we join you and hold you again in heaven. Little girl your life was filled with so much beauty. You left such beauty in your ashes. We miss you more than words can describe. We are trying to figure out what our new normal looks like without you. We love you so much.
30 Minute treadmill workout – four ways to spice up your running routine
Once the middle of March hits the excitement that my treadmill brought me at the beginning of January usually begins to slowly loose it’s luster. At first it’s exciting to start back into a new training plan and over time things start to get a little mundane. This is when I like to spice things up in my running routine. It depends exactly what my goals are during the specific season of life I am in, but over the years these four ways to spice up your running routine listed below have always left me continuing to love my treadmill instead of dreading it after my 30 minute treadmill workout is completed.
I love to use the treadmill to help train for competing in local road races, to loose baby weight from pregnancy, to stay in shape, and to fit in my summer bikini. I have often used the 30 minute treadmill workout as a way to get a quick burst of cardio in to accompany my lifting and flexibility routine. I try to have a lot of balance when it comes to my training program incorporating cardio, weight and flexibility training spread through out the week. 30 minute treadmill workouts help me get my cardio in when I can’t get to the gym to participate and teach group exercise classes or outside to run at local trails. Our cardiovascular health is important and here are a few reasons why:
The 2011 American college of Sports Medicine guidelines recommend either doing 30 minutes moderate-to-intense cardio workout at a pace that works up a light sweat, fives days a week or a 20 minute vigorously intense cardio workout three days a week. If you are looking to loose weight and improve your fitness level 30-60 minutes of moderate-to-physical activity five times a week is necessary. Benefits of a 30 minute treadmill workout is boosting the health of your heart, increasing your all around cardio fitness, burns calories and fat (helping you loose or manage your weight), increases energy levels, and helps with stress.
This past winter I have been trying to ease back into my workout plan and shed around 25 pounds I gained from the birth of my third child. I have slowly worked my way back into running and started walking 15 minutes and jogging for a few minutes and gradually have worked myself back up to 30 minutes. You can adjust your speed to where you feel comfortable using each of the four ways to spice up your running routine listed below (listen to your body and start gradually).
Over time make sure that these four ways to spice up your running routine seem challenging. What happens as we begin to get stronger and more fit our bodies begin to adapt to our training program. This often leaves us not seeing the results that we are hoping and decreases our perseverance in our training plan. This is when you can adjust that speed dial to a faster and more challenging speed (I look at is as graduating to the next level, which is a huge deal showing consistency and hard work!).
It’s important to apply the overload principle and change up your workouts every 6-8 weeks. When exposing our body to the overload it makes it work harder then it normally would have to work, improving our fitness level and helping to prevent our bodies from plateau. Plateau happens when we constantly do the exact same workout for weeks at a time. Over time our bodies start to adapt to our workouts and we won’t see the results we once saw in the beginning. Changing up your workouts help you challenge your body in different ways, reduces chance of over-use, and injury.
30 Minute Treadmill Workout – Four ways to Spice up your Running Routine:
1.15 Minutes- moderately hard in which you could have conversation if you were running with someone and the last 15 minutes pick up the pace to were you are unable to hold that conversation. I do this often on Monday morning after the weekend when I feel tired and unmotivated. I give my body about 15 minutes of getting back into the groove for the week and then the last 15 minutes I hit it hard. This is also a great way to train your body to become stronger at the end of the race or workout, really burn some calories fast, and to help change over foot speed and pace if your training for road races .
2. Circuit your running. I use this midweek when a 30 minute treadmill workout just seems like to long to be on my treadmill. I’ll do 5 minutes on the treadmill, 1 minute explosive plyo-metric drill (jumping jacks, box jumps, high knee’s) followed by a set of lifting (depending on the day back and biceps, chest and tricep or legs and shoulders), followed by 2-3 minutes of lifting. I will circuit this until I have completed 30 minutes on my treadmill.
3. Interval using a 3:1 ratio. I will run three minutes hard and run comfortably hard for a minute to allow some recovery time. Repeat until you’ve reached 30 minutes.
4. Hill repeats. I will use the incline and run a pretend hill every 5 minutes for a minute or instead of hills just run quick bursts of sprints throughout the duration of the workout. doing this for 30 seconds at a time.
Each of these 30 minute treadmill workouts have really helped me beat boredom and make those thirty minutes of cardio conditioning fly by!
What’s your favorite thirty minute treadmill workout?
Benefits of Fitness
This past weekend I was able to speak to a group of moms about the benefits of fitness. I have a passion for spreading awareness about the many benefits of fitness and how they can have such a positive impact on your health. I also have a passion for sharing my core beliefs as a personal trainer: “making fitness a habit of daily living.” I told these ladies: “you have to find what you love and go with it”. Schedule thirty minutes to yourself each day to fit fitness in your daily routine. I am notorious for disappearing to my treadmill during the day even if I only have a quick thirty minutes. I grab my headphones, running shoes, and disconnect with the craziness of life and connect to a world that allows me to process my thoughts, connect with God and reap the benefits of fitness. When I am able to take care of myself, I am able to take better care of my family and those around me.
For many women it’s hard to find your niche in the fitness world. I suggest when you are searching for a type of workout you enjoy to try many different forms of working out before you decide what you love the most. Try it a handful of times before you make a decision. When you enjoy something you are going to go right back to it and repeat it again. Making it a daily habit. If you have had a negative experience you are going to hesitate to allow yourself to go back to it again. This is when you may need the help of a personal trainer or friend to get you started in the right direction and encourage you to keep searching until you find what feel most comfortable to you while exercising. Personal trainers help clients understand the benefits of fitness and create training programs that will help them stay consistent to their workouts and goals.
When I asked the women: “How Can you Make Fitness Fun?”
I received answers like: “meet up with a friend to workout, group exercise, workout with your spouse and compete for a cause”
Here are some benefits of fitness that I briefly touched on when speaking to these women:
-helps with stress relief
-helps manage health problems
-helps boost the health of your heart, helping improve your ability to burn calories managing your weight
-strength training helps our muscles work more efficiently and keeps our bones strong
-flexibility (stretching) helps prevent injuries and provides mobility of joints and muscles
-our body is better able to perform the tasks of daily living
Once you figure out what you enjoy while working out, schedule a time to workout each day, and if finding what you enjoy or understanding how to build a workout program is overwhelming to you and you understand how important the benefits of fitness are I would love to help you create a fitness regimen that is tailored to fit the needs of your specific lifestyle.
Blessings and Live Fit, Michelle