"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!

Working out, get it in where it fits in!

The biggest complaint most people have about working out is time... "When can I  fit it into my already busy schedule?"

Many of the creative ways I've come up with over the last nine years are:
- doing various quick exercise movements during TV commercial breaks
- working out with YouTube videos while dinner was cooking or while my children were doing homework 
- getting up 30 minutes early to do cardio around the house before the kids got up to get ready for school
- walking around the track or field while my children were at their various sports practices 
- walking, jogging and eventually running during my lunch hour

Only in the last two years have I joined a gym, beginning the spring of 2015. I was determined not to join a gym in the beginning, because I wanted to prove it wasn't necessary in order to lose and maintain weight loss. It only became necessary later on when I had started setting some pretty specific goals and had gotten as far as I could using the free-weights at home.

When one of my friends started training with me, we eventually started going to the gym almost everyday for lunch. We're fortunate to have jobs where we can eat while we work so that we can take our lunch hour to go work out...

(Never miss Mondays - cardio day)

Get it in where it fits in, and make it count! It doesn't take hours... 30-45 minutes a day 3-4 days a week is more than enough time to get that heart rate up, blood flowing, sweat pouring and calories burning!

NET less calories of the "right" foods and have more than enough!

"Can I NET fewer calories, get all the nutrients I need and still feel full and satisfied?" YES YOU CAN! 
"Can I eat less grains and still feel full?" YES YOU CAN!

Two issues I want to address:
1. reducing our consumption of grains; and
2. NET calories needed for overall health & wellness.

First, if you choose to continue eating grains, try to replace all refined grains with whole grains. Refined grains may have close to the same nutritional facts, but they have been stripped of their natural fiber that whole grains still have, which helps the body digest the food more slowly and burn the calories slower, so that you feel fuller longer, and therefore are less likely to over eat and store the unused food as fat.

However, grains are high in carbohydrates, and since most Americans eat more than enough grains everyday with almost every meal, grains are a main contributor to obesity and diabetes in this country.  Carbohydrates are very important to our overall health and nutritional needs, but we can get the daily recommended grams of carbs we need from other sources than grains.

The AMPS Lifestyle Change Plan separates the food groups into the following categories: Proteins, Starches, Fruits & Vegetables, Dairy (condiments and fats are additional items to be eaten in moderation). Starches is where we get most of our carbohydrates, which includes grains, but also grain alternatives - legumes, beans, root vegetables, higher calorie and sugar content fresh fruits, leafy green fresh vegetables. Our bodies burn these alternative sources more efficiently, without having a large amount unused and stored as fat.

Most of these grain alternatives are lower in calories, which will help you reduce your NET calorie intake more easily. Below is a typical of my grain-free daily eating...

(AMPS Plan Daily Typical)

 

 

This brings me to the second issue, NET calorie intake.  AMPS Lifestyle Change Plan recommends female NET calorie intake of 1200-1500 a day and male of 1500-1800 a day, depending on your level of activity.  That's why it's very important to track everything you eat in a program like MyFitnessPal. If  you're not tracking, you're guessing, and we all underestimate the amount of calories we're actually consuming.

 

Eating less food does not necessarily mean you're eating less calories, especially if you're eating the "wrong" foods. When you start eating the "right" foods, you find you can eat more than you expect. Also, eating less food is not the wisest way to lose or maintain weight loss. You have to eat enough of the "right" foods - the recommended daily servings from each food group, in the "right" combination to promote improved metabolism, spread out over several small meals a day!

 

If you are ready to get started on your own lifestyle change, and would like me to customize a daily eating plan for you based on your daily nutritional needs and schedule, get in touch! Also, the once a week treat is a great motivator...

ACCOUNTABILITY PARTNER, MOTIVATION TO KEEP GOING!............

I started this AMPS Lifestyle Change journey February 2008. Other than consulting with others about what changes to make with my eating and exercise, I did it by myself because I was doing it for myself and no one else.  I didn't want to get into the habit as I had in the past that if someone couldn't or wouldn't continue following the Plan with me, that I would stop or become discouraged.

After achieving my initial weight loss goal and participating in four half marathons, I did find myself getting a little stagnate.  I had also talked myself out of doing a bodybuilding figure competition because of my fear of wearing a swimsuit, so I sure wasn't going to go on stage in an half-naked outfit... 

However, for fun I asked a friend of mine (who is 11 years younger than me) if she would train and compete with me. To my surprise, she said yes! She started training with me in March 2015, even though she had never picked up a weight before, and by October 2015, we were on that stage, half-naked and all!

 

 

 

I've come to realize that it is fun to workout with others, to be accountable to someone else, and when she or I couldn't make a training session, it didn't deter us from doing our own thing and just getting back together when we could.

Since the bodybuilding competition, she has continued to train with me, although she doesn't think she'll do any more of my "bucket list" challenges again - we'll see...lol

The weather didn't allow me to get my Rock Climbing challenge done in 2016, but... Duathlon in 2017 and Masters Track & Field event in 2018 (to celebrate AMPS 10yr anniversary and my 50th birthday), and I'm hoping she will continue to train with and motivate me, along with a few others joining us... 

Thank you Rosiland for being my Accountability Partner!