10 YEAR ANNIVERSARY! On to the next things...

Well, it's been 10 years, and this will be my last blog post for 

AMPS Lifestyle Change...

Over 10 years ago, I was 210 lbs and I'm 5' 10" tall, wearing size 18-20 and determined to lose 45lbs and get into size 12-14. In just 8 months, I reached my initial goal by October 2008 but soon found out that if I continued to eat "right" and exercise, the body will naturally go where it's supposed to be. My maintained weight ended up being 155lbs +/-, 55lbs lost and size 8-10 maintained for the past 10 years!

With improved health and conditioning, I was able to work towards and achieve many of my personal physical goals - running again, even completing four half marathons; weight training, and actually getting down to 135lbs to compete in a body building figure competition; and competing and placing in a master's track and field event, my first time since grade school...

There are a few things I didn't get to do because of weather cancellations and other life events, but I still plan to participate in a Duathlon and go Rock Climbing in the mountains in the near future, along with doing more traveling. Not bad for 49! And, the original size 9 "goal" shorts still fit...

I don't know what the future holds, but I know Who holds the future, and we are going to continue this lifestyle change journey of eating "right" and exercising as long as He blesses me with long life, health, strength and a sound mind!

I encourage each of you to do whatever you can to improve your overall health and well being. I didn't do anything you can't do:
 - there is no substitute for water, drink lots of it; 
- research foods and what each food group does for the body; 
- use calorie calculators to determine your daily nutrition goals or consult with a nutritionist; 
- create a meal plan that works best for you based on getting the daily recommended servings that you need from each food group; 
- get moving, walking is a great place to start.

Remember...

"Exercise changes your shape, but eating 'right' changes your size"! #AMPSLifestyleChange 

Maintaining While On Vacation, By Eating "Right"!

I was away from home last week, unable to follow my normal workout regimen because of sitting in a gym every day watching basketball tournaments.  However, I didn't gain any weight, and I enjoyed several treats. 

Maintaining one week without exercising 

by eating "right" most days

How? ... The way to successfully maintain your weight while traveling is to plan ahead. These steps won't work in all situations,  but adopt what you can when you can:

- try to book a hotel or resort with a kitchen or kitchenette.  It may cost a little more, but you will save so much not having to eat out every meal, and you could use that savings to enjoy more local attractions and/or events .

- I  packed everything except the kitchen sink...lol But seriously, take as much as you can with you: preplanned, prepared and/or prepackaged meals, nonperishable snacks, etc. 

- research local discount grocers that are near your destination and purchase what you can't travel with when you get there, especially a lot of water if you don't trust the local water filtration system.

- cook breakfast, it's the cheapest meal to make but one of the most expensive to purchase. Cook lunch and/or dinner also. Pack up your meals and snacks and carry them with you.

- plan your treat meal or snack while you're gone, but most days continue eating "right". There's nothing wrong with treating yourself, and based on your health and wellness goals, you determine how often that can be, but a treat is not every day.

Remember,  "Excersise changes your shape, but eating 'right' changes your size!" #AMPSLifestyleChange 

Birthdayism 49!

As I'm getting older, I'm learning to "be quick to listen, slow to speak and slow to become angry,..." (James 1:19)

- I love God, I love others, and I love myself! (Matthew 22:37-39; Mark 12:30-31)

- Love people enough to tell them the Truth, even if it means fewer people will stay in your life... #TrueLove (John 6:60-67)

- My children make me look like I know what I'm doing, but God knows the truth... #PrayedUp (Proverbs 15:5)

- I'm single again, but thank God for His blessings and provision, I didn't have to start over... #GodFavor (Job 42:10-12)

- Change is good! #SeasonsChange (Ecclesiastes 3:1-8)

- Eating right most days, exercising five days, and having a treat everyone once in a while is still working after 10 years... #AMPSLifestyleChange (3 John 1:2-4)

- Start living your best life and watch God bless you life! #HealthStrengthSoundMind

49, and counting! (Psalm 90:10-12)

AMPS Lifestyle Change 10 Year Anniversary Challenge, Done!

"When you walk, your steps will not be hindered,
And when you run, you will not stumble." (Proverbs 4:12) 
Thank God I didn't stumble!

Very thankful to be able to finally fulfill a dream to again compete in a track and field event since grade school. Saturday, 4/14/18, I participated in two events in the American Masters Championship (30 years and older) in Durham, NC. Results:
- 1st place, women's 1500m, 7:26 time (personal best)
- 2nd place, men/women's combined 5000m, 26:12 time

It's been 10 years since I reached my original weight loss goal, and I started doing different challenges to keep me motivated.  Track & field was my love since middle school....

Saturday, 4/14/19

American Masters Championship 

Durhan, NC

Thanks for all the support over the years - (4) half marathons,  a bodybuilding competition, and everything else that I intended but didn't get to! Now, to take a break from competitive events and start traveling!

#AMPSLifestyleChange

Weight Changes During Menopause

As you can probably tell by the title of this blog, I'm going through menopause and my weight has been fluctuating. I've been eating "right" and exercising faithfully the past ten years and maintaining the low end of my maintain weight range with no issue. However, in the past three months, I'm still following my normal regimen , even making more healthy choices in my eating, but I'm staying at the higher end of my maintain weight range.

After doing some research, I found a very helpful article from MSNBC, "Losing the ‘matronly look’ of menopause":
http://www.nbcnews.com/id/24058512/ns/health-fitness/t/losing-matronly-look-menopause/ 

Some of the key ideas I want to share are:

- "menopausal women may need to eat fewer calories or burn more through exercise in order to stay at the same weight. And to lose weight, they'll need to work even harder, probably in both areas. It's no magic bullet," says Stuenkel. "It comes back to the things we always say — diet and lifestyle."

- "One study found that women who do work at diet and exercise can stave off weight gain as they enter menopause — and stay healthier, too. ... Results published in the journal Circulation showed that during nearly 4.5 years of follow-up, the women who worked hard at diet and exercise did not gain weight but actually lost an average of .2 pounds. ... The women in the intervention group also were healthier with regard to their blood pressure, cholesterol, and blood levels of glucose and insulin."

- "...you may want to try increasing your aerobic activity. Keep in mind that an exercise program that worked for you in your 20s, 30s or even 40s may not be enough now, ..."

- "Keep in mind that incorporating different types of activity, including weight-training, into your fitness routine can give you more all-around benefits."

And this is why I named my business "AMPS Lifestyle Change", because as long as we're alive, we will go through changes! (in my best grandmother's voice 😉)

Time to be more strict with my calorie intake, increase my cardio and drink a lot of COLD water! 😰

QUIT EATING PROCESSED FOODS!

I gave up processed foods over 10 years ago, red meat nearly 9 years ago, grains over 2 years ago (except for my once or twice a week sweet treat 😉), and all meats except seafood 5 months ago, and I don't miss it; and, I only drink water.

What do I eat? A LOT! No medications, no known health issues, no more seasonal allergy symptoms, no more joint stiffness and lower back pain. What you gain far outweighs what you give up!

 

Give this stuff up...

 

Read "Ultra Processed Foods Linked to Cancer" for more details:https://www.bbc.com/news/amp/health-43064290