Training VS Working Out

I think it is important to always have goals and  a training plan. The link below does a good job explaining the difference between goal driven training and no goal training. I have long-term goals. I have short-term goals. I believe that your training goals should include a nutritional plan as well. As the saying goes, it is 20% of how you train and 80% of what you eat. Another way to put it, abs are made in the kitchen. In my training plan no two days at the gym ever look the same. It keeps training interesting and fresh.

Peace, Health & Joy,


Jump Start You Goal Building With A Log: Clink Images Below For Details.

I really like this log. It includes a workout plan and an eating plan!

My New Fashion Obession-Scuba Leggings

I have to admit…………. I never heard of scuba leggings until a friend mentioned I would look great in a pair. So I started searching to see what this scuba leggings look like. I am absolutely in love with them! The are so versatile. They can be worn casually, formally or just out for an evening. I will add they are also very warm in comparison to cotton leggings. That is a bonus in the winter climates. These leggings go by several names scuba leggings, liquid leggings and coated leggings. When I texted a friend that I got a pair she started making fun of me, until I sent her the pinterest pix. Her reply was she was going to buy a pair. I just find them to be really fun, even for old girls. : )

How To Wear Liquid Leggings:

Favorite Picks: Click on image to shop

Secret Ingredient Pumpkin Pie Bars: Gluten Free & Vegan

This recipe for Protein Pumpkin Pie Bars is interesting using chick peas as a secret ingredient. I love that stevia is used instead of sugar.

A Shout out to Mark Winkle for sharing this pin with me. Thank you, Mark!

10 Steps To Begin Losing Weight Today

lovehandlesBy making just 10 easy changes in your eating habits you can jump start lasting weight lost.

1. Ditch Package or Process Foods: What you eat should look as it does in nature. Package foods are filled with sugar, salt and preservatives. None of these additives are good for your body.

2. Ditch The Sugar: Sugar has no redeeming nutritional value. Sugar just converts to fat. Absolutely cut out, sugar filled soda, candy, and baked goods. Watch for hidden sugar added to bread, sauces, soups and dressings. READ LABELS to ensure you are not getting extra sugar in processed food. It has empty calories that we store as fat.

3. Eat Complexed Carbs:
Oatmeal, sweet potatoes, and brown rice are all great choices for complex carbs. You want these foods in your body, because they are slower to digest. Simple carbs like pastas, breads and cereals are simple carbs that spike blood sugar levels and convert to fat.

4. Eat Every 3 Hours: Keeping a steady source of energy to your body is important to maintain a healthy weight. These meals should be small, about 200 calories is all you need. Make sure these small meals include a serving of protein and a fruit or vegetable.

5. Eat 5 Servings of Lean Protein Daily: Lean protein is essential to maintaining muscle mass. Muscle mass burns more calories than fat. At age 30, unless we weight train and eat enough lean protein, our muscle mass naturally declines. This is why we easily gain weight as we age. Our muscle mass is no longer burning all the calories of youth. Lean protein includes whey protein, chicken, turkey, eggs and fish. Lean beef is fine, too, in moderation.

6. Limit Dairy Consumption: Dairy has naturally occurring sugar in them. The sugar grams will not appear on labels. Too much dairy will convert into fat. I am very picky about my dairy. I only eat whey protein as my dairy source.

7. Eat Healthy Fats: Good sources of healthy fats are avocados, nuts, olive oil, flax seed oil and coconut oil. You need fats to burn fat. It is a rule of being lean.

8. Eat Your Fruits and Vegetables: You can eat as much of the fruits and veggies you like. When you cut your carb sources fruit and veggie replace breads and cereals. Plus fruits and veggies are a rich source of fiber and vitamins.

9. Drink Healthy Beverages: Give up soda, diet soda and fruit juices. None of these beverages have a positive impact on your health. Instead drink water and herbal teas. The herbal teas can be hot or cold. Many studies have found green tea aids in weight loss.

10: Switch To Stevia: Stevia is an herb that is 100 times sweeter than sugar. It is available in powder or liquid forms for adding to food and recipes. It is a way to satisfy your sweet tooth in a healthy way!

If trying all 10 of these steps seems overwhelming at once, just pick one or two. Even small steps have huge impacts on your body and health.

Peace, Health & Joy,


Smart Choices: Click on image to learn more


Nearly 2 Million Unknowingly Suffer From Celiac Disease

Last Night I came upon this tweet from the Cleveland Clinic.

I have to admit I was shocked. I have read that celiac disease is very rare. I always thought that being an old theory since I know of so many that can not tolerate wheat or gluten. I have been diagnosed with celiac disease. I am one of the lucky ones. I am a diagnosed celiac. I say I am lucky, because untreated celiac disease leads to very serious illnesses, like cancer and other deadly autoimmune disease. Celiac disease is easily detected and treatable if you understand the condition.

Peace, Health & Joy,
Want To Learn More: Click Below On Image

Love Me With No Strings Attached

Most of us have had some experience of being loved simply as we are. That kind of love might have occurred in a friendship,  in a romantic relationship, in the connection between a parent and child or simply in an interaction with a beloved pet. Whatever the case, most people know what it feels like to be loved not matter what happens.  On the flip side, most people know what it is like to be loved under conditions.  We have all felt the rejection of someone we loved that stopped loving us when an expectation was not met in the relationship.  To me this concept has always been very confusing. Why do we give and receive love unconditionally at times and not others?

In the path of healing from any dysfunctional relationship, the topic of co-dependency will pop up.  The topic of co-dependency is a very broad one.  There are endless amounts of books and articles written on the subject.  In my experience, it is a pretty over talked about subject, that really needs a very simple explanation. Co-dependency is a set of behavior traits in which one puts all  his or her needs behind a loved one resulting in deep-rooted resentment.  Researching the behavior trait, there are many explanations of co-depend behaviors and why such relationships exist.  The resentments that one experiences in a co-dependent relationship are ones of needs going unmet, mostly as a result of the individual not taking care of himself or herself first.

So now that we understand conditional love or co-dependency how is that different from unconditional love. I know one thing for sure certain, as a mother, I have gone many times placing my children’s needs above mine. Is that co-dependency? What about the times we do a good deed? Is it co-dependency when a call comes from family member in need or a friend in need? It seems to me I spend a lot of time doing a lot of stuff that has nothing to do with me!  Am I a co-dependent meeting everyone else’s needs? I realized there is a simple difference between conditional and unconditional love, resentment.

I learned a long time ago that I must take care of myself first before I can be useful to another person.  Taking care of myself starts with sleeping enough, eating well, being in good physical condition and listening to my own feelings.  I believe it is my responsibility to meet my own needs, first.  I can not count on anyone around me to take care of me.  Now, many people would like to make you feel guilty for living such a lifestyle.  Many would like to say that is a selfish way to live.  It is true, people can be so focused on self needs that it is unbearable to interact with them. There must be a balance between self and giving to others.  When my needs are met I am able to love others free of resentment.  That is unconditional love.

Unconditional love is resentment free.  In basic terms, it means to love yourself enough to put yourself first, while still offering empathy to those around you. I desire to be in unconditional love relationships. I want to interact with those tending to his or her own needs while offering me empathy and support in life.  I certainly do not want to interact with someone who has resentment towards me.

To me the recipe for love is very simple:

* Take care of your own needs first, body, mind and soul

* Have empathy for others and support them as needed

* Remove yourself from situation of conditional love. If it feels bad, it is bad.

Peace, Health & Joy,


Want To Learn More: Click on the books below for details.

Codependent No More

Favorite Gluten Free Products : Making It Easy To Find

Many times, when I mention, our entire family is gluten free I have people ask what products I like best. It has taken some trial and error to try different products it find what we like the best. Some products are very difficult to find gluten free, an example is protein powder.  I have started a new area that links you directly to my favorite products.  On the side bar, to the right of the page, at bottom , you will find,  Favorite Stuff.  I will include a brief reason why I love the product, and as link to read more about the product.  I am hoping this takes some the guess work out of finding awesome gluten free options.

Peace, Healthy & Joy,


Yummy Gluten Free Sugar Cookies

One of the most difficult parts of having your whole family eating gluten free is learning how to bake again.  Baking gluten free can be tricky scratch.  My oldest daughter found this recipe for  They are hands down the best gluten free cookies I have tasted.  I think this recipe would work for making decorated holiday cookies.

Peace, Health & Joy,


Learn The Rules Of Fitness, Then Figure Out What Works!

I have been at this fitness craze for a while now. The fitness craze I am referring to is my own. Recently,  I can’t even remember who, someone asked me how long I had been working out. I had to stop to think. Well, my youngest child will be 12 years old this year. I started strength training when she was three months old. So, I guess nearly 12 years of body building of some sort. Now, my cardio training started about 20 years ago when I started running to lose weight. At that point I became a fitness junkie. As a fitness junkie, I immersed myself in research, half marathons, protein powder, spandex, and running shoes. Nearly, 20 years later I have learned some important rules of fitness.

1. Learn the Rules of Fitness: Research what is best practices in living a fit lifestyle. That means learning how to properly train, and properly eat. There are general rules that apply to everyone. We all have seen those epic gym failures. We have all seen faithful gym rats trying to out train a bad diet. There are tried, proven and true rules of fitness. You must learn them, otherwise you will waste time and money.

Figure Out What Works For You: Most people can tell you a good number of the rules of fitness. I don’t know a lot that have figured out what rules work for his or her own body. That is the really difficult part of being a fitness junkie. We come across so much literature on what someone else discovers works for him or her. Honestly, you must weed through the information with trial and error. I have had my trial, my errors and my successes.

3. Do I Fast Twitch Or Slow Twitch: For me knowing if I am dominant in fast twitching muscles or slow twitching muscles determines my success. If I am dominant in fast twitching muscles, I am going to be a great sprinter, but a long distant run will kill me. If I am dominant in slow twitching muscles I can nail a marathon, but high intensity work outs will kill me. I happen to be slow twitching dominant with the ability to train my fast twitching. So really who cares, I just want to be working my body, right? Well, by working both types of muscle fibers I develop the my whole body. This gives me whole body strength and muscle development.

4. High Reps, Low Weight or Low Reps, High Weight: There are a million articles that argue the merits of both. I have happened to try them both over the years. The winner for me is low reps and high weight. I know my body. My muscles grow faster and stronger when my point of failure is at rep six. I have never research why this could be. I just know it is me. The point is figure out which works for you. Just because one works for an expert does not mean it is the right choice for your body. Experiment with your own body to find the best fit for you.

5. I Am Built Backwards: Over the years, I have read many articles regarding making sure you develop your hamstrings and triceps. The reasoning is our quads and biceps tend to be stronger. If quads and hamstrings are not balanced injury increases. That was very puzzling to me, because my hamstrings and triceps out perform their counter part every day of the week. So I asked a good friend, years ago, what gives. His responds was I am built backwards. That was enough for me to know I need to focus on the opposite muscles to avoid injury.

6. Cardio Before Weights:
This is the biggest question out there. I just read another research study regarding this topic this week. The latest research said cardio before strength training. I read it, with interest, and promptly disregarded the message. I tried this before. It was a failure to say the least. I felt it knocked me back months in my strength training, not to mention I gained body fat. Again, I can’t tell you why, except I am built backwards.

7. Find the Hottest Guy or Woman in the Gym: That’s right find the hottest people. Watch what they are doing to get the same look. Truthfully, I have learned as much observing ultra fit people as I have reading about fitness. I steal all kinds of training moves from fellow fitness junkies.

The greatest rules of fitness I have learned is have fun with it. Use the experience to discover how your own body best works. It is an amazing beast. If you are not getting the results you desire start researching and asking questions. I am not going to lie, it takes a lot of time to learn who you are physically and mentally in the fitness world. The journey is worth it!