You might be asking....what am I talking about, POA? POA stands for Plan Of Action. A great way to keep you on task with your goals is to have daily and weekly POA's. I took all of last week off from any workout. It felt good! My body needed that bit of rest, but now I am back at it!! Yesterday I did back/shoulder work with some stepmill intervals after. This morning I went for a 3 1/2 mile run. It was a BEAUTIFUL morning for a run!! I drank a recovery drink "Rezzerect", and did some chest/tricep and abdominal exercises. The rest of the week looks like this: Wed; legs, Thurs; back/shoulders and stepmill, Friday; run with some sprint....and maybe stairs, lunges (ouch) :o), Saturday/Sunday: OFF and enjoy Holiday Weekend!!! WOOHOO!!
What's your POA? If you haven't done this, I suggest you do!! Let's make each other accountable!
"For in him we live, and move, and have our being..."
~Acts 17:28
Tuesday, June 28, 2011
Friday, June 24, 2011
Elkhorn Days and Bethany Lutheran's 85 year celebration!
I'm looking forward to this weekend! Lots of fun family activity. We start off tonight with a GREAT fireworks display in our neighborhood....and its a beautiful day, so it should be wonderful for tonight's show!!
Tomorrow the whole family will be at the Elkhorn parade and park. The girls are going to ride on the float from our church (Bethany Lutheran) for its 85th year celebration!! I'll be helping out at the kids activities booth....so lots of fun games planned! Then on Sunday, another lunch/picnic celebration after services at the church.
I have taken the entire week off from any type of workout. My body just needed a little R/R :) I may try and squeeze a short run in on one of the mornings, but Monday I'll be back at it!
Wishing you a WONDERFUL day and weekend!!
Tomorrow the whole family will be at the Elkhorn parade and park. The girls are going to ride on the float from our church (Bethany Lutheran) for its 85th year celebration!! I'll be helping out at the kids activities booth....so lots of fun games planned! Then on Sunday, another lunch/picnic celebration after services at the church.
I have taken the entire week off from any type of workout. My body just needed a little R/R :) I may try and squeeze a short run in on one of the mornings, but Monday I'll be back at it!
Wishing you a WONDERFUL day and weekend!!
Thursday, June 23, 2011
NPC Jr Nationals
Last weekend I had a 1st. It was my first time being on stage at a national figure show with the NPC federation. What an awesome experience. It was the biggest show I have been in, and with so many outstanding athletes! I am glad to be home, with my family and back to a "somewhat" normal routine. I am also proud of how I did....finished top 10! I joke that it is not to bad when a mother of 2 and age 42 can compete with 20 and 30 year olds. God blessed me and watched over me. I met many wonderful people whom I am glad have become a part of my life.
Holy hugs,
Deb
Holy hugs,
Deb
Special Seconds God's special gift.....CHILDREN!
Today was a wonderful day! I spoke to my daughter's 2nd grade class about food and fitness. Last week they had completed their unit studies on health, and covered food in detail. When I asked what was learned, almost everyone first started talking about candy, donuts sweets and treats. What I wanted them to understand is that it is ok to have those things, but to have them in moderation. I just LOVED seeing and hearing their great questions. They are all so inquisitive and innocent. I don't know if what I shared inspired any of them, but the biggest thrill and gift I was given today is being able to spend this time with my daughter and for her to look at her mommy like she is a superstar! I will have that precious face in my memory forever!!! What an amazing God we have that he gives us those "God" moments. Thank you!!!!
Relay For Life! Honoring those with cancer
Today is the Douglas County, Relay For Life! It is an AMAZING event. You are able to support survivors, remember those who have passed and believe in HOPE for a cure of cancer. My husband got me involved with the event before we where married. His father died of pancreatic cancer, and every year he volunteers on the committee to honor his father. My daughters get so excited for the event. This year they are going to be "hush angels". They will walk around the track prior to the luminary ceremony, reminding others that this is a time of silence and respect to those who have lost the battle to this disease. My aunt died of cancer and I have a grandmother who is still alive after being diagnosed with breast cancer over 40 years ago. My prayer is that there is a CURE!!!
Motivation! Keeping your MOTIVATION Alive
How do you stay motivated? When we start a health and fitness program we generally have great intensions of reaching our goals. But how do we keep that fire in our bellies to stay and continue our motivation to reach and maintain our goals?
There are plenty of things you can do to keep your motivation alive! The word "MAY" as an acronym is going to help us remember the following simple steps to stay motivated.
"M" = MINDSET: The most powerful way to establish your "mindset" is to set your goals and write them down. As you begin to think about what you want specifically, don't just write down one goal, but make a measurable list. Your goal list should include both long (3) and short (3) term goals.
1. Your long-term goal (ultimate outcome)
2. 12 month goal
3. Three month goal
4. Weekly goals (weight change)
5. Daily goals (habits you want to develop like having 3 or more servings of veggies, getting 8 hours of sleep)
6. Your emotional goal
Have these goals posted where you can see them daily! Maybe it's on your bathroom mirror, on the fridge or in your calendar. When you are seeing and saying them daily, your goals will become reality.
"A" = ACCOUNTABILITY: Once your goals are written down, you are accountable for sticking to them, Start off your day by being positive, reminding yourself things you will do, not what you won't do. Tell others of your goal. A powerful source of accountability is having a support system. Having this system in place will prevent any excuses or negative thoughts from taking away from you reaching your goal. When you are accountable, you are consistent. When you are consistent, you see results. And when you see results, you are even more motivated.
"Y" = YOU: What are your reasons? What and why is it important for you to reach your goals? These reasons have to be for you and NO ONE ELSE. When you know your answers, remember them. This is what ultimately keeps you going.
Your mind is a powerful force that God has given you.
Psalm 115: 1 "Not to us, O Lord, not to us, but to your name goes all the glory for your unfailing love and faithfulness."
There are plenty of things you can do to keep your motivation alive! The word "MAY" as an acronym is going to help us remember the following simple steps to stay motivated.
"M" = MINDSET: The most powerful way to establish your "mindset" is to set your goals and write them down. As you begin to think about what you want specifically, don't just write down one goal, but make a measurable list. Your goal list should include both long (3) and short (3) term goals.
1. Your long-term goal (ultimate outcome)
2. 12 month goal
3. Three month goal
4. Weekly goals (weight change)
5. Daily goals (habits you want to develop like having 3 or more servings of veggies, getting 8 hours of sleep)
6. Your emotional goal
Have these goals posted where you can see them daily! Maybe it's on your bathroom mirror, on the fridge or in your calendar. When you are seeing and saying them daily, your goals will become reality.
"A" = ACCOUNTABILITY: Once your goals are written down, you are accountable for sticking to them, Start off your day by being positive, reminding yourself things you will do, not what you won't do. Tell others of your goal. A powerful source of accountability is having a support system. Having this system in place will prevent any excuses or negative thoughts from taking away from you reaching your goal. When you are accountable, you are consistent. When you are consistent, you see results. And when you see results, you are even more motivated.
"Y" = YOU: What are your reasons? What and why is it important for you to reach your goals? These reasons have to be for you and NO ONE ELSE. When you know your answers, remember them. This is what ultimately keeps you going.
Your mind is a powerful force that God has given you.
Psalm 115: 1 "Not to us, O Lord, not to us, but to your name goes all the glory for your unfailing love and faithfulness."
Happy Friday! It was a Friday full of FUN!
Happy Friday!!
Today I started out with a fasted run in the neighborhood. It was one of those mornings that was absolutely beautiful....a little chill in the air....but NO WIND...until later in the day:) The sunrise was so magnificant! The sky had all kinds of beautiful colors. I LOVE when I can exercise and at the same time have a "God" moment! Only he can create such awe and beauty!!! It made me feel so good that I felt like Forest Gump.....I just kept running and running!!
From my run, it was a run to get the girls ready and off to school.......but today I got to go with my oldest on a field trip! Nothing like an hour bus ride with a group of 2nd graders! LOL
I loved that I was able to go, and that my daughter is excited about me being with her. I know that this may change, and she will want Mom to stay way far away, so right now, I am enjoying this quality time!!
Today I started out with a fasted run in the neighborhood. It was one of those mornings that was absolutely beautiful....a little chill in the air....but NO WIND...until later in the day:) The sunrise was so magnificant! The sky had all kinds of beautiful colors. I LOVE when I can exercise and at the same time have a "God" moment! Only he can create such awe and beauty!!! It made me feel so good that I felt like Forest Gump.....I just kept running and running!!
From my run, it was a run to get the girls ready and off to school.......but today I got to go with my oldest on a field trip! Nothing like an hour bus ride with a group of 2nd graders! LOL
I loved that I was able to go, and that my daughter is excited about me being with her. I know that this may change, and she will want Mom to stay way far away, so right now, I am enjoying this quality time!!
Happy Birthday Skylar! My baby girl is 5 years old today:)
WOW! Where do the years go? I can't believe my youngest is 5 today! It seems like just yesterday when she was born!! She is so excited and is "all about" Hello Kitty. For her preschool class she brought treats of the cutest Hello Kitty decorated cookies.....almost too cute to eat! I am picking her up from preschool, taking her to lunch and then we will pick out a flower bouquet. She LOVES flowers!! She has a big party planned for this weekend, so she will be having many days of fun birthday activities.
Looking back, I know she has grown and changed so much......and so has mommy! When she turned 2, I hit the stage for the first time to compete. I now have earned my professional status as a figure competitor. I compete because I love competition, it has gotten me back into shape (look at my transformation pictures from post baby to now) and the best and most fulfilling reason is helping and inspiring others to reach their fitness goals..... in a BALANCED way with faith, food and fitness!
Wishing you a wonderful day!!
Deb
Looking back, I know she has grown and changed so much......and so has mommy! When she turned 2, I hit the stage for the first time to compete. I now have earned my professional status as a figure competitor. I compete because I love competition, it has gotten me back into shape (look at my transformation pictures from post baby to now) and the best and most fulfilling reason is helping and inspiring others to reach their fitness goals..... in a BALANCED way with faith, food and fitness!
Wishing you a wonderful day!!
Deb
Celebrating 11 years
On May 13th 2000, I married my soul mate! I can't believe we are celebrating 11 years of marriage. My husband and I were talking about how that time has just flown by. We both feel extremely blessed to have found each other, have 2 beautiful daughters and a relationship that is close and close to Christ. We have had our ups and downs over the years, but when we have the Lord as the foundation of our marriage, it makes those difficult times more manageable.
Here's to another 11 plus years of marriage to my "Mr Incredible"! I Love You!!!
Here's to another 11 plus years of marriage to my "Mr Incredible"! I Love You!!!
Figure By Faith
Hello and welcome! Today is my first blog, and I am looking forward to sharing things that might help you on your journey. One thing I know for sure is that I am not perfect in any way, so if you can get a laugh out of some of my craziness.....then I will be thrilled! I don't always "eat clean", get exercise in everyday or feel calm and stress free.....I'm human and a MOM:) What I do try to do my best at is live life BALANCED.....balancing life thru FAITH, FOOD and FITNESS.
I wanted to start by quoting a great verse in the bible: 1 Corinthians 3:16 "Don't you know that you yourselves are God's temple and that God's Spirit lives in you?"
WOW....how AWESOME!!! All of us have been created special in our own ways. So to say we all need to be a certain shape, or look a certain way is not what was intended. I hope you find the person YOU want to become, have your own goals, and strive to achieve them!!
I hope your day has been wonderful and you are Blessed throughout the week!
Deb
I wanted to start by quoting a great verse in the bible: 1 Corinthians 3:16 "Don't you know that you yourselves are God's temple and that God's Spirit lives in you?"
WOW....how AWESOME!!! All of us have been created special in our own ways. So to say we all need to be a certain shape, or look a certain way is not what was intended. I hope you find the person YOU want to become, have your own goals, and strive to achieve them!!
I hope your day has been wonderful and you are Blessed throughout the week!
Deb
Creates a HABIAT
Yesterday I was 3 weeks out to competing in Chicago @ the NPC Jr. Nationals in the figure division. It is amazing for me to see how your body can change in that amount of time. Something else that is fun to see is what anyone can do once they have the right mindset. If you consistently do things for 3 weeks or 21 days, it becomes a habit. I challenge you to try it. Maybe your goal is to drink more water or to eat more veggies daily. Write down what you want to accomplish and go for it!
3 weeks or 21 days
Yesterday I was 3 weeks out to competing in Chicago @ the NPC Jr. Nationals in the figure division. It is amazing for me to see how your body can change in that amount of time. Something else that is fun to see is what anyone can do once they have the right mindset. If you consistently do things for 3 weeks or 21 days, it becomes a habit. I challenge you to try it. Maybe your goal is to drink more water or to eat more veggies daily. Write down what you want to accomplish and go for it!
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