What is Your First Exercise Memory

I listened to the Chalene Johnson Show "The Ultimate Exercise Routine" podcast the other day and it made me think about something I've never really thought about before and that is my deep-seated feelings about exercise. I admit it, I'm from the school of thinking that exercise is a chore. Of course, once I start exercising, I feel good, but getting myself to do it consistently is like pushing a Mac truck uphill.

Chalene did a mind exercise where she asked her listeners the first thing that comes to mind when you think of exercise or movement as a child? Is it positive or negative? 

I have a few thoughts that immediately come to mind when I think about exercise as a child and they are all negative. 

My first thought is when I was in 5th or 6th grade. I was big for my age. I was 11 and looked like I was 18. My body was overdeveloped. I think I wore a size C bra even then. I was in the gym, trying out for the basketball team. The coach was young, maybe in his early 20's. He had us running drills back and forth the full length of the gym. As I was running, he came up beside me and made a comment about me having big boobs. I immediately slowed down and became self-conscious any time I ran they my breasts didn't bounce up and down. I also remember always being last to be picked on a team in gym class, coming in last when I ran, and last even on the hippity hop races. I decided sports was not my thing! 

The second part of Chalene's mind exercise was to think about movement you loved as a child. I had to think a little harder about that one, but a couple things came to mind. 

I loved it in elementary school when the PE teacher would get out a giant parachute and all the kids would circle around it and move to create wind under the parachute. We would move it up and down and all around. I remember it being fun to feel part of the group, not to be singled out, and the colors were so pretty. 

I also liked to play jump rope with my friends at recess. I liked Hopscotch too. I loved to skip. Skipping made me feel happy. Even now I think it's probably impossible to skip and feel sad at the same time. I also remember going on a hike with a small group of kids, that felt like such an adventure. I loved it. 

Swimming is probably the thing I loved the most as a child. I never remember being afraid of the water. I would jump in any body of water no matter how dirty it was. Creeks, ponds, lakes, mud puddles, it didn't matter to me. I didn't think about snakes or germs. Playing with the water hose was a blast too. I would offer to wash the car just so I could play with the water hose. 

When I was a teenager, I loved to walk around the "big block" with my best friend. The big block was a four mile square near the tiny town we lived in called "Herbst". It is surrounded by cornfields in east central Indiana. I looked forward to waking around the big block with my friend. We would sing sings, talk about boys, our plans for the future, and whatever else crossed our mind. It never seemed like exercise, just hanging out with a friend. 

I'm glad to see that I also have positive childhood memories about exercise. Chalene challenged us to focus on the exercises and movements that made us happy as a child because that can lead us to our "soul mate" workout, something we look forward to doing instead of something that makes is feel self-conscious or that we have to force ourself to do. 

It never crossed my mind before that my sub-conscious could be associating exercise with early childhood negative experiences and trying to protect me. The mind is a curios thing. It fascinates me to continue learning how the mind works and use that knowledge to live my best life. I believe awareness plays a bug role in progress and transformation. Thanks Chalene! 

Now I'm headed to the park to walk with that same best friend from high school that I walked around the big block with (we are blessed to have kept in touch all these years). Tomorrow, I may mix it up by going skipping in the pool. 

What's your soul mate exercise? 

Discipline - The Power of Habit

The Power of Habit by Charles Duhigg

I love connecting with positive people online (and in person). I have some friends that share the most uplifting posts on Facebook. Today, my virtual friend Bruce Fowler shared his friend's post who shared quotes from the book The Power of Habit by Charles Duhigg. (Isn't it cool how you can learn through the power of social media?!)

Here is the part of the post that spoke to me:

"Unfortunately, many of us had discipline forced upon us as children. Naturally, we rebelled against an externally imposed structure. We were not shown that true discipline always comes from within, and the motivation for that urge is love. When we are doing what we love, when we are pursuing something that has meaning, discipline comes naturally... discipline liberates rather than confines you." ~ Charles Duhigg, The Power of Habit

The word discipline has always struck terror in my inner child. I spent a lifetime running from discipline because I had discipline in the worst sense of the word forced upon me as a child. When I grew up, the word discipline was like a landfill where I tossed my pain from childhood. I stayed as far away from that word as I could.

Whatever definition you give discipline, look at the other end of the scale and that is where you would find me. I didn't use discipline in anything including myself or my kids. I ate what I wanted, I exercised if and when I wanted to, I spent money on whatever my kids or I wanted leaving bills unpaid, I worked when I wanted and I didn't tolerate anyone who tried to force discipline upon me including my employers. I quit jobs I loved because I refused to have any authority figure reigning over me doling out commands. I didn't discipline my children and wouldn't let anyone else discipline them either including their father. If he tried, it would cause a fight. I paid a high price for rebelling against discipline which extended beyond me to my family.

It took many years of personal development for me to accept that discipline can be a good thing and is absolutely necessary for success. The shift I had to make in my mind was away from associating discipline to external control and punishment. Even the dictionary defines discipline as punishment: "The practice of training people to obey rules or a code of behavior, using punishment to correct disobedience"... "Control that is gained by requiring that rules or orders be obeyed and punishing bad behavior"... "To punish (someone) as a way of making sure that rules or orders are obeyed."

Discipline = Punishment, Discipline = Control, Discipline = Obey, Discipline = Rules, Discipline = Pain... that was my association that made my innate flight or fight response kick in like nothing else I have ever experienced in my life. Even writing about the word and long-associated definitions makes me want to rebel.

Once I started studying personal development and successful people I realized that there is an entirely different meaning of the word discipline. It doesn't have to be a form of punishment. It can be for your greater good. Merriam-Webster also includes this expanded definition: "To train (yourself) to do something by controlling your behavior" and "To train or develop by instruction and exercise especially in self-control." It is this definition of discipline that I have come to respect and am becoming acquainted with after a quarter century of running away from it.

The post reminded me about the type of discipline that empowers you to pursue your passion and live a life of meaning and purpose. I was inspired to immediately get the referenced book, "The Power of Habit" so I can discover more about how to develop the discipline it takes to live my best life, reach my highest potential, and of course share my insights to help inspire others to live their best life too!

"Once you understand habits, it's like someone gave you a flashlight and a crowbar and you can get to work." ~ Charles Duhigg

What I found most fascinating about The Power of Habit is how it shines a bright light on discipline. No longer is it a dark, enforced obedience, but a neural pathway in your brain that is developed by your daily routine.

So, armed with this deeper understanding of habits, I am creating new habits that will help me stay on track with my Vegformation journey. My morning routine will include exercise just as brushing my teeth and taking a shower are part of my morning routine. I made an appointment to get a mani/pedi which I will use as a reward for my new habit of exercising first thing in the morning. I think I'm going to like this new way of forming habits!

Kathy G

facebook.com/vegformation

Go Hard or Something Is Better Than Nothing

Selfie of my daughter and me at the Y yesterday

My daughter (Terra) and I have two different approaches to working out. She, being a former personal trainer, has been on me for years to train harder. She even suggested that I get one of those gadgets that monitors your heart rate and do heart rate training. Her philosophy to working out is go hard or stay home. No pain, no gain! It drives her crazy when she sees me reading a book while I'm on the treadmill. She has often asked me if I'm not going to give it all I got why bother? She pushes herself hard in the gym. She has only gotten off track when she has kids. She has three children and had to work hard to take off the weight and get back in shape after having each one. Her youngest is two and now she back to hitting the gym hard again. She works out 2-3 hours a day! She has lost 80-100 lbs three times, so her go hard approach definitely work for her. 

I believe when it comes to exercise something is better than nothing. I would rather do 20 minutes on the treadmill or elliptical (my favorite) while reading a book than do nothing at all. I would rather go for a swim or walk than jog or run and you will never see me doing triathlons or crossfit! It is good to work up a sweat, but I don't want to injure myself and get out of commission for weeks at a time which is what I often see with people who have the go hard philosophy. My objective is to avoid pain, not create it! 

Terra gave a great example of her go hard vs just showing up philosophy. She said she often does a boxing class with a friend and they chat most of the time while they workout. Her friend couldn't make it to class the other day, so she took her 15 year old daughter to spar with at the gym. She said they worked out so hard she could barely breathe and she even got a blood blister and broke two nails! I told her that was probably due to her daughter having a perfect opportunity to take out her frustration for every no she has given her. What teen wouldn't like the opportunity to take out their frustrations on their parents in a safe and fun way! Terra said she is sore everywhere and feels like she got in a really good workout that was worth her investment of time and money. 

If I did a workout like that I wouldn't be able to move the next day. Several years ago. I made the mistake of letting Terra be my personal trainer. She had me doing so many squats and lunges, I could barely sit on the toilet for a week! 

I think in the end it all boils down to what works for you. Could I stand to step up my workout some? Probably so. The new WIFI enabled cardio equipment at the gym makes it easier because now I can listen to my favorite podcasts while I workout. Hey, it's progress! 

Kathy G

www.time2getfit.com

Back on the Beachbody Bandwagon

Want to join me? Let's go! 

I have been a fan of Beachbody since discovering their program about five years ago. I had heard of Beachbody when they first came out but I thought it was for hardcore exercise enthusiasts. I had no idea of their vast library of workouts. Once I found out that they not only have a wide range of workouts but an active and supportive community I was in. I became a coach so I could get the discount they offer to their affiliates. I collected several of the workout programs and also loved to drink Vegan Chocolate Shakeology.

Then we had the fire last August that wiped out everything we own including all my Beachbody DVDs. I remember thinking how I wish all my programs were available online so I could access them. I messaged the Beachbody CEO, Carl Daikeler on Facebook wondering if and when workouts would be available in an online library. Apparently, I wasn't the only one making this request because Beachbody on Demand is here! Now I not only have access to the programs I purchased, but 150 of their workouts for only $2.99 a week! I will gladly give up a bag of popcorn at the movies (which I shouldn't be eating anyway) to have access to these workouts and celebrity trainers!

I got so excited when I saw a post about Beachbody on Demand (check out the hashtag #BOD to learn more about the program and see what early adopters are saying about it) that I immediately signed back up to be a Beachbody coach. I not only want the discount, but I want to have access to my favorite workouts anytime, anywhere. I LOVE technology!  I also want to help others as I make my Vegformation wellness journey. So many people have told me to wait until I get in shape to share my journey with others, but I don't agree. I think we all have a story to tell and can inspire each other to make positive change.

The fitness experts all say that the best exercise is the one you will do. With Beachbody workouts being available anytime, anywhere, I can skip the excuses and get consistent with my routine. I'm starting with Tony Horton's 10 Minute Trainer. I am committing to doing this workout first thing in the morning when I get up. I'm on day two! I invite you to join me on this exciting online platform.

Let's get healthy! 


Kathy G
beachbodycoach.com/kathy150

Have You Been to the Gym Lately?

Our local Y got new Technogym equipment a few days ago and it is a game changer! Most of the cardio equipment has WiFi enabled computer screens. I could spend the whole day on the elliptical listening to podcasts. You can also watch YouTube videos or TV, read, listen to music, plug in your own phone...all while doing a programmed routine or your own thing and getting stats about your workout.

I have been working out the past two days and when the equipment timer goes off at 30 minutes, I don't want to stop! That's a first. Usually, I'm looking at the clock every few minutes to see how much time I have left. I LOVE to learn and if I can get a workout in at the same time, that's a perfect combination. I already want to get up earlier so I can get more time in at the gym. That's progress!

If you haven't been to the gym lately, it's definitely worth going in and seeing how technology is changing the wellness world for the better!

Kathy G
facebook.com/vegformation

Are You Ready to Roar?

Have you ever listened to the words of Katy Perry's song Roar? She says, "I am the eye of the tiger, a fighter, a dancer through the fire, I am a champion and you're gonna hear me roar!" I love empowering songs like that. That's why I love music and personal growth books so much, they inspire you to keep fighting the good fight and keep on keeping on no matter what. 

Speaking of fighting the good fight and keeping on no matter what, I am issuing a challenge to myself and invite you to join me. 

I have a sedentary job where I sit for 8 hours a day. Then I often go home and sit another 2-4 hours to write, sometimes longer if I'm working on my website or other online projects (or distractions like email links and Facebook). That's a lot of sitting! I used to not want to sit in wide chairs because I was convinced the wider the chair, the wider my butt became! 

So, I am trying to come up with creative ways to incorporate movement and exercise into my day. One idea is 50 squats a day no matter what. I started doing it yesterday. My plan is to make it as automatic as brushing my teeth. I may add more squats and other exercises as I go along, maybe see how many I can do in a day, that would be a fun challenge. I remember doing so many squats and lunges one time that it was hard to sit on the toilet for a week! As long as my knees cooperate, I'm doing it. Want to join me? 50 squats a day no matter what! 

Kathy G

facebook.com/vegformation 

Daily Report

Exercise - 50 squats done! 

Meals 

B - 32 oz water with lemon, blueberries and a banana 

L - 20 oz water,  Subway Veggie Delight Salad 

D - 32 oz water, Steamed broccoli & rice 

Energy = 4

(On a 1-10 scale) 

Gratitude Journal 

1. Time - Time can be my best friend or worst enemy depending on how I manage it.

2. Income - My husband hasn't worked since a devastating fire we had last August that burned our home and business to the ground. Money has been tight, but fortunately I have an extended temp job that is holding us over. My goal is to make a living online so I can be anywhere and still conduct business. I would LOVE to blog for a living and help people from the beach or some cafe in Paris! 

3. My awesome grandchildren - They are one of the main reasons I am on this plant based journey. I want to set a positive example for them and do fun active things with them like flying kites, hiking, traveling, and other fun adventures. That all takes energy to do! 

4. My mom - She is there for me. It's comforting to know someone supports you and your dreams and goals. My mom is my biggest fan and cheerleader. She has a young spirit, great sense of humor and easy smile. We have gone through a lot together and made it to the other side stronger, wiser, bolder, and more courageous. Thanks mom! I love you. ❤️

5. My God-given gifts - It has taken me many years to realize that God gave me the gift of writing to inspire people. I wasted so much time on self-limiting beliefs, such as feeling inferior, inadequate, and comparing myself to the "real" writers of the world, that years have flown by like a super sonic jet with stories untold and songs unsung. It is time to soar like the eagle I am (Oak Hill EAGLE '81 alum). Like Katy Perry, it's the half time performance of a lifetime and you're gonna hear me roar! 

http://youtu.be/CevxZvSJLk8

Give Me a Minute

I have to figure out a way to exercise consistently. The past two days, I have pushed snooze when the alarm went off to get up and workout. So, I'm going to try a one minute experiment. When the alarm goes off, I'm going to get up and exercise for at least one minute. If I want to go back to bed after that and hit snooze for another hour fine, but I'm betting that once I'm up and moving for a minute it will lead to the workout I originally planned to do. Maybe not. We will see. Either way, it will make the healthy girl inside me happy.

I'm betting the same one minute concept will work with cravings. If I'm craving something, I'll drink water first and wait one minute. If the craving doesn't go away, I'll eat some fruit or veggies and wait one minute.

I could even combine the two. If a craving hits, go for a one minute walk! It sounds like some sort of reverse psychology, but whatever it takes to replace old limiting habits with new empowering ones. I can feel my brain firing up with new neural pathways already!

Maybe I'll start with this exercise that Dr. Henry Grayson teaches...

I love to get up at 5 a.m. every day and exercise. 

I know this to be true and I know it with the depths of my being.

And then progress to one minute burpees! 

Project Vegformation

It's amazing how fast an idea can come together. Just yesterday, I decided to document my journey transitioning from a junk food vegetarian to a whole food plant based vegan, and now here I am writing! I tried lots of different domain names and finally settled on vegformation.com to link to this blog. I like that name. I see the big vision of it becoming a transformation community using the
vegetarian lifestyle. I like to dream big and believe that we should all dare to dream big! That's my theme for the year, DARE TO DREAM 2015.

My next step is to create a website and write an ebook to get subscribers. I want to help as many people as I can along the way. The only thing I picture "selling" is a book or two and being an
affiliate for products that are helping me make my vegformation. I just ordered an Excalibur dehydrator and can't wait to learn how to use it to make healthy snacks.

I also like the name because it will be easy to hashtag. #vegformation. I also need to create a Facebook page, set up my email, and twitter. I may have the Facebook page direct to my Twitter feed instead of creating a new Twitter account. I don't really want to change my Twitter name either, but I may if it becomes something of enough interest. This is how my mind always works when I get a new idea. The first thing I do is find a domain name, then start putting things in place to make it
happen.

Transforming my life and helping others get healthy and live their best life is something I'm truly passionate about. I believe God has led me on this path. I believe it's the reason I have been so overweight all my life and struggled so much to lose the weight. It seems to all be leading to this moment in time.

My only regret is that it didn't happen sooner so I could have enjoyed life more. I feel like I have sat on the sidelines of life for most of my life, observing instead of participating in life. It has still been a mostly beautiful journey simply because I choose to focus on the good things and let the bad things go, not let them have a grip on my soul. I have managed to do this through faith and writing.

Now, I believe it's time to make a transformation and I will do that by getting good information and surrounding myself with positive people who want to help me or join me on my journey. I see Vegformation becoming this safe haven for people who are looking to transform their life in a gentle way, one step at a time, in a supportive environment with resources in the form of people, places and things (thanks to Bruce Fowler and his daily vlog that reaffirms positives message every day
including the surround yourself with positive people, places, things concept) that will help us cut through the clutter and confusion that permeates the "diet" industry.

But, first I must walk my talk. I have at least a hundred reasons for doing this vegformation. I may write a post listing them all someday! Aside from wanting to get healthy myself and be an example to myself, my family and others, especially the over 50 crowd that it's never too late to transform your life, I have always wanted to make a positive difference in people's lives. It has been my mission for as long as I can remember. I believe Vegformation will fill this mission in ways I cannot yet imagine. I am excited to take the journey. I hope people who want to get healthy and who are curious about the whole food, plant-based lifestyle join me. I have a feeling that this idea has been a long time coming and will extend beyond the seven months I have committed to. We will see.

I like writing first thing in the morning when there are no distractions. It helps me stay focused. I still hear the TV in the background, but I can usually tune it out. I just heard someone on TV say people can sit at a computer and support their family. That is what I want to do, but I don't want to make money online by selling information about making money online, that just doesn't feel authentic to me. I have always steered away from doing that because I have always felt like God has something much bigger in mind for me to do. I know it involves writing and getting out of my comfort zone by sharing my vulnerabilities.

My weight has always been a vulnerability to me. I have always been self-conscious about it for as long as I can remember, even when I was a teenager and would love to now be the size I was when I was a teenager. I cannot wait for the day I say, "I haven't been this size since I was 18!" I was in a size 16 when I was 18 and weighed about 175 lbs. I think that's when I first started weighing myself.

I have thought a lot about the "weight" thing. I have gotten bogged down by that so many times on my weight loss and wellness journeys. I wasn't going to weigh in but twice during this vegformation challenge, but I think I may weigh in and measure once a month and it is what it is. I will also use other forms of measurement with the main ones being how much ENERGY I have and how my clothes fit me. Right now my energy is a 2, up from a 1 on a scale of 10 and most of my clothes are very snug, no wiggle room. Granted most of the clothes I'm wearing were donated to me after the
fire last August where I lost all my belongings, so it wasn't clothes I tried on to begin with, but it's still the size I'm in which is 24-26. I weighed in a couple days ago at 315.

I am not focused on "losing weight" with this challenge. I am focused on ENERGY! Energy is my word of the year. I always like to create a word of the year to focus on. It's sort of like when you get a new car and start seeing the same make and model everywhere. The word ENERGY is already showing up in places and ways I could not have imagined. Everything I do, I ask myself if it will make me have more energy or help energize others. If the answer is no, I don't do it. If the answer is yes, I want to do it consistently!

Words in past years have included FAITH, BELIEVE, TRANSFORMATION and CONSISTENCY. Consistency was my word last year and it was one of my toughest words to live up to. I felt like I was consistently inconsistent. But now I see I was consistent at a couple things, faith being one and this mission to transform my life being the other one. I didn't feel like I was making much progress in the moment, but now I see that a lot was happening on the inside to prepare me for this vegformation, this leap of faith.

I have so much to say on this topic. I can't wait to share what helps me on this journey. But, for now, I must focus on my other priority which is EXERCISE. I am committed to moving my body every day. Ideally, I would like to go for a walk if the weather permits. I ordered a coat online and once it arrives, I will start walking outside. I got one that is long and extra warm so I won't be using the "it's too cold to walk" excuse. The only time I will workout inside is when the walkway is covered in ice or if it is storming. In that case, I will just use an exercise DVD. I am using the mantra that Chef AJ and John Pierre reiterate in their 30 Day Unprocess Challenge DVD which is "Eat Your Greens and Move Your Body". That is what will drive my vegformation! I believe repetition is a vital key to transformation, especially if it is something short and catchy that you can repeat to yourself even after you hear it several times. "Surround yourself with positive resources in the form of people places and things" and "Eat your greens, move your body" is something I say to myself all the time in addition to hearing it over and over again. You have to do something simple like this to flip the mental switch on so your brain receptors can make the connections necessary for positive change and transformation.

"If you really want to find the time to do something, you will find the time to do it." I just heard Joyce Meyer say that on the TV playing in the background. She is talking about a 3030 Challenge to study the word of God for 30 minutes every day for 30 days. I think I'll make that part of my vegformation too.

Here I go, taking a leap of faith off of the cliff of mediocrity to soar with eagles in the clear sky of infinite possibilities. Will I fall to the ground for the gazillionth time or spread my wings and fly? Time will tell. Stay tuned!