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Are you looking for a realistic way to eat healthier and shed a few pounds? Do you need a simple checklist to remind you of what you should be doing? If so, then USA Today Best Selling Author Rebecca J. Clark’s book, The Checklist Diet, is just for you. Rebecca is also a well sought out personal trainer at Thrive Community Fitness in Monroe Wa. and has a sensible approach to health and fitness.
An easy-to-follow diet from USA Today bestselling author and personal fitness trainer Rebecca J. Clark!
Pick up Rebecca’s book and learn more about the ten items on her checklist at:
Barnes and Noble
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Meet my sister Darla!
She went on a huge adventure this last week to Red Mountain Resort in Utah. I am so proud of her and what she has accomplished this last year.
One year ago she was in pain, struggling to move and had just gone through her second surgery which took bone spurs out of her neck. She has always been an advent athlete and she was barely able to get out of bed by herself after her surgeries. I know because I spent many days helping her out of bed and down the stairs. It still brings tears to my eyes thinking about her after her surgeries and seeing first hand how much she had to deal with. The amount of pain she tolerated between her surgeries was incredible, something I surely would not have handled with as much dignity. During my time as nurse, I did enjoy our quiet evenings to catch up and have some quality time with my baby sister. Ok, I have to let you know that I have two baby sisters since she has an identical twin, Deena. Long deep discussions are not something we are able to do at family events since we have six girls in our family. We usually fight to get a word in edgewise and so the conversations tend to be quick and kind of fluffy.
Darla has achieved so much in this last year through perseverance, a lot of hard work and sheer will. She not only is able to do an average workout but spent a whole week doing multiple workouts daily during her week stay at this health resort. Darla, you are an inspiration to me and next time maybe I can join you on your next adventure! I am not sure I could keep up with you but I would be happy to hang by the pool while you do your five different classes in one day!
Love you lots, your big sister Karen
21 Days to creating a new habit – Working out in the New Year
You met my sister Candy, she is the one in the center with Janell and myself in a previous post. We got to share some rare sister time in Palm Springs a few weeks ago at my Grandmothers 90th Birthday Party. I had a chance to catch up with Candy on our vacation and see how she is managing working out since her stroke. Candy shared her story about having not one, but two strokes and how that has changed her life.
One of the most important things for her is consistency. I have read over the years if you do something for 21 days you will develop a new habit. So, I have been trying to workout this year not worry about how long or hard but just to get moving and create the habit of working out. Candy has also adopted a scheduled routine to keep her moving forward and healthy.
Last week I started off so great with skiing, swimming, lifting then suffered from some of the viruses going around and needed to let my body rest and get better. As I was feeling sorry for myself with my several day challenge. I had to remind myself how good I have it and how a several day interruption does not need to sidetrack my workouts. I reflected on my sister Candy and her challenges in working out. So, I sent her a message and I asked her about her struggles and accomplishments in working out. One of the side effects of the stroke is that she has lost half her vision in each eye, literally seeing only half a world. After reading her response I could no longer justify my self pity. I am excited to get up and get going again and stop whimpering about my short term challenges.
Candy what are your biggest challenges and accomplishments in working out since your stroke?
- My biggest challenge working out, is not running into equipment sticking out in my path, haha, but true. The exercise that began as my biggest challenge is the medicine ball chop or what I call the twisty turny thing. It works the whole body as you hold the medicine ball to squat and touch your toes, then twist to the other side of your body lifting the ball over your head, then squatting back down to the opposite foot. I absolutely hated this exercise when I started but now look forward to it on Thursdays. I really feel I am working every part of my body.
- My biggest accomplishment since my stroke sounds trite and simple but really has made a difference in the half world that I see now. It is learning to turn my head in a full rotation to scan my whole environment. Especially, without worrying about what other people think. This is essential when stepping off curbs for instance and makes a big difference in crowded places. I still get nauseated scanning grocery shelves for instance.
- I am thankful I can still do my favorite hobbies, which are reading, scrapbooking, and quilting.
Candy is a huge inspiration to me and I admire how she is overcoming so many obstacles!
With a little perseverance we can all get up and get moving in the New Year!
Ever think of adding running to your workout? I have a fun way to introduce running that was suggested by my friend Laurie. I will share that with you next week on Working Out in the New Year.-Karen