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

 

"9" Years and Counting!

October 7th, 2017 makes "9" years since I reached my initial weight loss goal in 2008!  I'm very thankful that I have been able to maintain and exceed my original goal for all these years with no set backs. 

 

 My original "goal" shorts are still to big!

The keys to success:
- ‘Love your neighbor as much as you love yourself.’ (Matthew 22:39 TLB) I spent so much of my life trying to make sure I loved everyone else as much as I could that I didn't realize in order to love others the way I should, I first had to "love myself"! That was a major wake up call for me. I had to be committed to doing what was best for me, regardless of what others thought, felt, or said. Many people had a lot to say about how I looked and how I changed my eating, but I didn't let that stop me.

- "... do you not know that your body is the temple..." (1 Corinthians 6:19) We only have one body and we have to do our best to take care of it.  I'm not doing anything new. I did the research and found the information to help me, information that is as easily accessible to anyone as it was to me. I'm thankful today, I am not on any prescribed medicines. I just take vitamins by choice to supplement my nutritional needs. I pray I will be able to continue on this path, based on the eating and exercising changes I have made and continue to make.

- eating "right" changes your size...  Changing how I eat was the most important part of reaching my goal in 8 months! The foods you eat are 80% of losing and maintaining weight loss. AMPS Plan does not instruct you what specific foods to eat, but instead instructs you what servings you should eat from which food groups in a specific combination at each meal to obtain your daily recommended nutrition and calorie needs. I have comprised a very detailed list of foods to "consume", eat "in moderation" and "eliminated" to help guide your choices, but you have the freedom to choose whatever you prefer so you can better stick to the Plan for the long-term.

- exercise changes your shape... Many people make the mistake of joining a gym and working out like crazy thinking that is what they need to do to lose weight, without addressing the issue of changing how they eat. Exercise is only 20% of losing weight.  Exercise is important for your overall well being, and as you start losing the weight by changing how you eat, you will be even more motivated to add and increase your exercise regimen. I got so motivated, I started setting challenge goals - running in half marathons, posing in a body building competition, training for an upcoming master's track and field event. 

There's so much more I could share, but the main message I want to get across is that if I can do it, you can too! Remember, "exercise changes your shape, but eating 'right' changes your size!" AMPS #AMPSLifestyleChange
http://ampslifestylechange.blogspot.com/p/amps-plan.html

Small Goals, Big Results Quick!

Need to achieve a small goal in a short amount of time? My trainiing partner did, and it only took us "3 days" to get her back ready for that dress! That's right, 3 days...

Tuesday night vs. Friday night

You can accomplish small goals in a short period of time, it just takes commitment and dedication. For three days, we implemented a strict eating plan, high cardio exercise, and targeted specific upper body muscles in a one day workout.

Start small, and work your way up to accomplishing additional goals. Sometimes small accomplishments will motivate you to do greater things and not feel so overwhelmed by how far you have to go.

"Exercise changes your shape,  but eating 'right' changes your size!" AMPS
http://ampslifestylechange.blogspot.com

Alternatives to Grain Starches, One Year Later!

This month makes a year since I started replacing grains with alternative starches - grains being rice, wheat, and corn. This change also automatically helped to reduce the amount of sugar in my eating plan.

There were various reasons why I made this change - to reduce calories so I could increase my quantity of food; based on some information I had studied regarding how grains are produced now vs. decades ago; and, additional information on how the most common ingredients in grains affect our joints. 

I still have one (maybe two) treats a week that involve a grain,  usually wheat (cake, pie or pastry); but, five to six days a week, I only eat the alternatives.

The essential macro nutrients we need everyday are proteins, fats and carbohydrates (carbs). The main reason we eat grains is for the carbs, but sugar is a main contributor to the amount of grams in carbs. We need carbs, but we don't have to get it from grains!

Alternatives to grain starches that also help us meet our daily recommended grams of carbs are starchy vegetables, high-carb fruits, and beans...

ex. sweet potatoes, carrots, rutabagas, turnips, cauliflower rice, butternut squash, spaghetti squash, white potatoes, lima beans, edamame, high-carb fruit (bananas, grapes, etc...)

AMPS baked root vegetables 

I can't prove it with scientifical facts, but eversince I started making this change, I have not been having lower back pains or ankle and knee soreness; I haven't HAD to stretch before running and working out (although, it's a good thing to do); and I haven't had my lifelong semi-annual allergy symptoms. 

I would suggest to you to try replacing your grain starches with starchy vegetables, high-carb fruits and beans for 30-days and see if maybe certain health and physical issues that have plagued you for years don't begin to subside.

If you need help getting started on your lifestyle change, get in touch today! Remember, "Exercise changes your shape,  but eating 'right' changes your size!"

Health & Wellnes is good for your eyes!

I had my two year eye exam last month and the optometrist said, "The back of your eyes are glowing, they look as healthy as a 30 year old!" LOL I have NEVER heard that before...

My vision started deteriorating in my mid-30's, and every time I went for my eye exam, the optometrist would send me to an ophthalmologist for a second opinion. This has happened every year since I started wearing glasses.  This was the FIRST time that didn't happen.

The optometrist proceeded to ask me what's my "lifestyle regimen" - yes, he worded it just like that!  I told him my background and my eating Plan and workout regimen, and he said he could tell. He told me whatever I'm doing, keep doing it and he'll see me in two years.

I decided to find out what's the connection to health & wellness and our eyes, and I discovered the two have a lot to do with each other. There is more than enough information out there, but here are a few highlights and their sources:

Cleveland Clinic
Cataracts. Whether it’s a brisk walk around your block or a run through the park or on a track, a 2013 study found that both activities “may be associated with decreased risk of age-related cataract.” A 2016 study had similar findings, and added that a lack of physical activity may be associated with an increased risk of getting cataracts.

Wet age-related macular degeneration (AMD). A study of about 4,000 older adults over 15 years found that those who were active and exercised three or more times a week were less likely to develop exudative (wet) AMD. Wet AMD develops when unwanted blood vessels grow under the center of the retina and leak blood and fluid into the eye.

Glaucoma. Doctors treat glaucoma by lowering high intraocular (eye) pressure. Research focused on young adults found that moderate intensity, low-impact exercise led to significant reductions in eye pressure. The Glaucoma Research Foundation calls for regular, ongoing exercise, such as walking or jogging, to help reduce eye pressure.

Silverstein Eye Centers
You may be surprised to learn that, in as little as 30 minutes per day, you can take effective action against common eye diseases and preserve your vision.

The link between your vision and your physical activity is oxidative stress. Oxidative stress is a term that has been heavily used in the healthcare industry in recent years, but few people really have an understanding of how it affects health and well-being. Oxidative stress describes an imbalance between the production of reactive oxygen species, or free radicals, and the body’s capacity to defend their harmful effects with antioxidants. ... Studies reveal that exercise counteracts the effects of oxidative damage that leads to eye disease.

Few people are aware that your eye health can be threatened by your overall physical health as well. Diabetes, for instance, is a condition in which the body has trouble producing or using insulin to regulate blood glucose levels. When blood sugar is too high for too long, damage can occur in various body parts, including your eyes. The small blood vessels in the eyes may swell or leak, or abnormal blood vessels may develop in a condition known as diabetic retinopathy. Even if you do not develop diabetic retinopathy, diabetes can affect your eyes. ... Exercise is one of the most effective ways to prevent diabetes and any resulting ocular disease or damage.

There are many other sources you can research on your own, but the moral is the same, eating "right" and exercise is good for your overall health and wellbeing! However, I still had to get new glasses...LOL

 

 

But anyway... get in touch if you're ready to get started on your lifestyle change today! Remember, "Exercise changes your shape, but eating 'right' changes your size!" AMPSLifestyleChange

Fulfilling a dream!

I LOVE, ABSOLUTELY LOVE TRACK & FIELD!!! I competed very successfully through grade school, but had to stop when I went to high school.  My dream was always to compete at the national (and maybe even international) level.  

When I started my AMPSLifestyleChange nearly 9 years ago in 2008, I just wanted to lose the weight, become more active and reverse a lot of health issues that I was starting to develop and that were prevalent in my family.  I had no idea that I would be able to start running again...

When I started setting anniversary goals for AMPSLifestyleChange, I guess it's no surprise my first challenge was to run. I chose a half marathon, which I did in April 2011, and I ended up running in a total of four, before moving on and doing other challenges.

2nd Half Marathon - November 2011

One of my favorite scriptures says, Come now, you who say, “Today or tomorrow we will go...”; 14 whereas you do not know what will happen tomorrow. For what is your life? It is even a vapor that appears for a little time and then vanishes away. 15 Instead you ought to say, “If the Lord wills, we shall live and do this or that.” (James 4:13-15)

Due to life catching up with me, I was not able to do my 8th and 9th year anniversary challenge; but, If the Lord wills, I WILL conclude my AMPSLifestyleChange anniversary goals with my 10th year and final challenge - fulfilling a childhood dream 35 years later and competing in a National Masters Track & Field Event! 

(2018 USATF Masters Indoor T&F Championships March 16-18, 2018, Landover, Maryland)

I encourage each of you to start your lifestyle change by setting small goals each day, and as you achieve them, start setting more challenging goals that you can work towards. As you achieve those, keep going until you fulfill your dreams! With God's help and if it's His will, you can do it!

Get in touch if you need help getting started on your lifestyle change today!

What to Order? Restaurant Success! (1-20 of 100)

The key to longterm health and wellness success is eating the "right" way. The best way to ensure that is to buy your own groceries, cook your own meals and prepare your own snacks.  This way, you have more control over the sodium, fat and sugar content. 

However, if you have to eat out more often than you should or want to, hopefully this guide will help you make wiser meal choices that won't sabotage your health and wellness goals. Below are the best alternative choices to make at the first 20 of the Top 100 Chain Restaurants in America (21-100 coming soon):

Top 100 Chain Restaurants: http://www.nrn.com/us-top-100/top-100-chains-us-sales?full=1

Get in touch if you have questions about making better meal choices at restaurants or getting started on your lifestyle change!

Why be Age Appropriate? Be Age Defying!

February is American Heart Month, and most of what leads to heart disease (and diabetes) can be controlled by how we eat. "The Centers for Disease Control and Prevention reports... Based on body mass index and desirable body weight formulas, the average woman in the nation -- who is about 5-foot-4 -- weighs more than her desirable body weight. This increases her risk for developing chronic diseases, such as diabetes and heart disease."
 

Get Informed: Facts on Women and Heart Disease

• Heart disease is the leading cause of death (#1) for women in the United States
• Although heart disease is sometimes thought of as a "man's disease," around the same number of women and men die each year of heart disease in the United States.
• Some conditions and lifestyle choices increase a person's chance for heart disease, including diabetes, overweight and obesity, poor diet, physical inactivity, and excessive alcohol use.
• High blood pressure, high LDL (low-density lipoprotein) cholesterol, and smoking are key risk factors for heart disease. LDL is considered the "bad" cholesterol because having high levels can lead to buildup in your arteries and result in heart disease and stroke. Lowering your blood pressure and cholesterol and not smoking will reduce your chances for heart disease. 

What You Can Do for Heart Health? You can lower your chance of heart disease and a heart attack by taking simple steps.

• Eat a healthy diet with fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Choose foods low in saturated fats, cholesterol, salt (sodium), and added sugars.
• Exercise regularly. Adults need 2 hours and 30 minutes (or 150 minutes total) of exercise each week. You can spread your activity out during the week, and can break it up into smaller chunks of time during the day.
• Be smokefree. If you are ready to quit, call 1-800-QUIT-NOW (1-800-784-8669) or 1-855-DÉJELO-YA (1-855-335-3569 for Spanish speakers) for free resources.
• Limit alcohol use, which can lead to long-term health problems, including heart disease and cancer. If you do choose to drink, do so in moderation, which is no more than one drink a day for women. Do not drink at all if you are pregnant.
• Know your family history. There may be factors that could increase your risk for heart disease and stroke.
• Manage any medical condition you might have. Learn the ABCS of heart health. Keep them in mind every day and especially when you talk to your health provider:
• Appropriate aspirin therapy for those who need it
• Blood pressure control
• Cholesterol management
• Smoking cessation

Heart disease and diabetes runs in my family, so 9 years ago, I decided I was going to get serious about my and my family's health and wellness. Changing how we eat and increasing our physical activity weren't easy changes to make, but over time, they've become a habit, just like washing every day and brushing your teeth - you have to do it!

I refuse to be age appropriate,

but rather age defying!

Some things we can't control, but what we can control we should! The Office of Women's Health has some good information on healthy aging, and how to deal with various diseases and conditions. But the # 1 solution all sources point to is eating and exercise!

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

Get in touch if you're ready to change your lifestyle and improve your quality of life, maybe even your quantity!