Always reaching for the next level

Making goals to increase your strength and health is an important part of any exercise plan. It's always helpful to see the progress you have made and then create new levels to aim for. When you shoot for the stars, you will find that you are climbing higher and higher and eventually you will reach them.

I remember when I started exercising in earnest again after taking a long lazy hiatus. It made me cry when I realized how much I actually let myself go. I could hardly keep up in classes, a five pound weight might as well have been 100 and I was winded within the first five minutes of class starting. I struggled to keep up and I was humiliated. I had taught these classes three in a row at times , kicking every one's butt, without a problem, and now this one class showed me very how far I had fallen and kicked my butt to the curb. It was sobering. And I cried huge tears. How could I have let this happen??? Life, of course, and just not finding me important enough to take care of.

That was 2 and half years and 45 pounds ago. I decided then to face reality. I wasn't going to get any healthier doing nothing and pretending this wasn't happening. I faced the hard facts and chose a different way. I was worth it. I deserved to be healthy and strong. I was determined to get back to where I knew I once was . . . strong and conditioned and in shape.

To get there I made goals. Easy ones I could obtain so that I could see success. Yes, I even used a sticker chart with smiley faces . . . why not? It worked for my kids, why wouldn't it work for me too? I gave myself a smiley every day I worked out. It was great incentive to see what I had accomplished, especially when it took more energy than I would like to admit just to get me out the door and not turn around and give up. I would increase what I could do a little at a time until what was astronomically out of reach and harder than Hades to accomplish became a piece of cake, and then I would adjust my goals and increase what I required of myself and continue forward.

In this way, I am stronger than I've been in years. I don't let myself say . . . "I don't think I will work out today." I say instead . . . "We are going out the door and you are doing what needs to be done. Period!" And everyday I am finding I can do more than I imagined.

For instance I never imagined I could run and sustain a ten minute mile. But I can now . . . the weight I literally throw around now (really, I mean throw, if you ever saw me in the gym you'd know what I mean) is now 35 pounds and higher. And I'm not done yet. I plan to keep improving and growing and setting goals I can reach and obtain and be successful.

In the pool I am faster and stronger than ever, and I love how my body pushes itself through the water and how it works to keep in control of the water weights, to where I control them not the other way around, using muscle to keep firmly planted and not let buoyancy take over.

I tell you these things so you can make your own fitness plan and watch as you adjust it from week to week with new goals, how strong you will become. To show you that if I can do it, anyone can do it! I have seen it in a lot of people who take my classes already. They are beating me at my own game and becoming faster than me. It is great to see. Keep working hard at mastering your body and building strength. I believe in you and I know you can do it! Tell me your goals and let me hear your successes. They are inspiring!

Bill Phillips asks "Being healthy is a decision we have to renew each and every day. Today in your thoughts and actions are you choosing health?" He also said, "A person's state of health can often be predicted by which he or she takes two at at time- pills or stairs." Remember nine out of ten of the greatest accomplishments were done on a deadline. What is the deadline for your next great accomplishment?

One Moment that Changes Everything

Health is a precarious thing. One minute you can feel as if you are immortal, invincible even, and in the very next breath it can all disappear. It is vital to take care of yourself and realize how precious good health really can be.

This morning at 1:15 am my 9 year-old daughter came stumbling into my bedroom gasping for breath. She had panic infused in her eyes and terror written all over her face as she struggled with out success to draw air into her lungs.

She couldn't even speak, with all the effort it took for her to fill her lungs with life-giving oxygen. She was in the midst of a full-blown asthma attack. We hadn't seen one this bad in over five years. We rushed to find her inhalers and prayed she could draw enough of it into her lungs to buy some us some time.

Time to get her to the emergency room. It only took us 7 minutes to get there, but every breath was a struggle. Thankfully, the albuterol began to slowly work and she could get more air moving in her restricted airways. Still, getting to the hospital was at a high urgency.
Once in the ER, the doctors flew to her giving her oral meds, setting up IVs, hooking her to monitors that took careful watch of her oxygen levels and her racing hear rate. A heart rate that sped along at 165 bpm while she was laying down on the bed as doctors put epinephrine in her body to get her to breathe and stop the attack on her ravaged lungs. Turning the O2 levels up as high as possible, the purple dragon oxygen mask delivered much the much needed pure oxygen that gave sweet relief.

And then they heard it.

The doctors and nurses stopped what they were doing and looked at each other puzzled.

A barky cough. But she was too old for that early-childhood illness of croup.

Frantically, they ran around the ER, realizing that all the meds they had just pumped into her body were not going to be effective and rushed to find and administer the ones that would ease her breathing and calm her racing heart. Then because of conflicting meds warring against each other inside of her body, we were in for a long wait as her body responded to all that was being done to help her return to the vivacious, carefree, playful 9 year-old she normally was.
It took 6 1/2 hours for her heart to slow to under 100 beats per minute. While in deep sleep, it still sped along, bouncing between 111 and 120 bpm (the heart rate of a moderate workout). Finally, her heart stayed below 100 bpm for a sustained period of time, and we knew we were home free.

Until she woke up and her hear jumped to 145 bpm with an irratic beat, for the next 45 minutes more tests were done, x-rays of her lungs taken, and evaluations on EKG stressors checked to see how she would respond with out the assist of extra oxygen and simple walking. Only then, even still a bit hesitant, the doctor let us take her home, under careful watch in case she should have a relapse, with the promise that we would take her to the doctor's in the morning to be re-evaluated, and have her progress checked.

In sharing this hair-raising event I wanted to send a simple reminder that health is a precious gift, that we far too often take for granted, or feel it is too inconvenient to bother with. But all too soon and faster than imagined it can be snatched away if you are not careful, and guard it with faithful diligence.

So make a promise to yourself that everyday you will find ways to be more healthy.Whether it is in increased exercise, watching what you eat, or stopping a life-threatening habit, commit to yourself not to take your health for granted.

Commit to yourself that you will take small measured steps to increase the level that you care for yourself. Then guard it carefully, because we only get one body to take us through our adventures in this life and we want to be sure that we can have our greatest adventures still to come. And if we take care of ourselves, we will find it less likely that our health will be fleeting in our next steps into life.

Bill Phillips once said," If you wait until things are "perfect" before you begin something healthy, challenging, and new, you'll be waiting forever. Set a deadline for when to begin."

So take a moment, breathe in deep and fill your lungs to capacity with oxygen infused air and let it out. Realize how wonderful it truly is to feel them move freely as they fill your blood stream and then your body with energy enriched oxygen and be grateful for good health and the ability to build strong bodies.


Here is a yummy fall treat to try out to help you along the way to good health!

Crank Up Your Crockpots!This applesauce recipe is a serious time saver"One of my favorite fall treats is fresh applesauce," says Cheryl Forberg, RD, The Biggest Loser nutritionist. "It can be a hassle to cook but store-bought varieties are usually loaded with added sugar. The recipe below, which employs a crockpot, is a real time-saver; you don't need to monitor the sauce as it simmers on the stovetop, or stir it to prevent sticking. Plus, this recipe has no added sugar."Chunky Crock Pot Applesauce This makes a great topping for hot cereal or the perfect addition to stir into yogurt.Yield: About three cups (six 1/2-cup servings)
8 unpeeled medium-size apples (about 3 1/2 pounds of Gala, Delicious or Fuji), cored and cut into one-inch pieces
1/4 cup water
1 tablespoon lime or lemon juice
1 tablespoon pure vanilla extract
1 teaspoon ground cinnamon
Place all ingredients in crockpot. Toss to coat apples. Cover and cook on low setting for 4 hours. Cool slightly. Serve warm or cold.Note: Granny Smith or other tart apples may be used, though sweetener may be needed.
Recipe from The Biggest Loser Nutrition Facts per 1/2-Cup Serving:Calories 145Calories from Fat 0Sodium 0mgDietary Fiber 7gSugar 28g


Make this week awesome, ask yourself how you can change your life so that good health is not something to be taken for granted. Write out how you are going to make each breath you take worth living!

See you in the water!

Debbie Davis
http://www.debbiesinkspectations.blogspot.com/
24 hour fitness group exercise instructor

Classes:

Mon Aqua 10:00 am Centennial Super Sport
Tues Aqua 9:30 am North Aurora Chambers * now an hour
Thur Aqua 5:30 pm North Aurora Chambers * now an hour
Sat Aqua 9:00 am Lowry

Setting Goals that Transform You Inside and Out

As you enjoy the cool whisper of the autumn air and we edge ever closer to Halloween, it is a time of pumpkins and fun magical possibilities!
With those possibilities are the dreams that we make as we take a night to become something different, and take on the identity of a mythological creature or scary monster, it is about re-creating ourselves,even for just a spellbound night. But what if you could take that change and make it more permanent?

Not so much as turning ourselves into ghost and fairies for the rest of our lives, but more along the lines of changing who we want to become in a world not made up of fantastical creatures, but ordinary human beings. Make that extraordinary human beings!

We are all capable of changing and becoming more than we ever imagined. All it take is a little disciple and a smidgen of determination, guised in the form of a written goal. With a little encouragement and a chance to see progress, we can do amazing things.

There was a time in my life that I never thought I could run more than three miles. That distance seemed daunting! Then I was set with the challenge of running 26.2 miles. That seemed unbelievable, almost impossible. I couldn't see myself accomplishing that huge number. But then I decided that it was doable. That it could be done, and so I set a goal. With the help of good friends and a little disciple, I created mini goals to help me along the way.

I did not do 26.2 miles the next day, not even close. That number was still intimidating to me, but I did smaller ones. I ran 2 miles, then 5, then 8 and on and on, until I was up to 21 before the big event. Finally, the day of my first full marathon arrived. I started it at 5:30 am on a beautiful cool day up in the mountains of Steamboat Colorado. I was with a hand full of people doing an early start. I knew I needed all of the extra time I would be allotted to accomplish my biggest and still uncompleted goal of 26.2 miles. The day was calm when I started, I thought it would be easy, my adrenaline was racing through my veins as I ran along the black ribboned high way. I was so excited! It was going to be so much fun! It was the day I would finally meet that goal that I had trained 5 months for, working up to the big event little increments at a time. I was laughing, taking pictures of the breath taking scenery and was on an all time high.

But as the day progressed, things became more challenging. IT rained, the temperatures dipped low, and it snowed. The wind picked up with a fury to blow me off the road. Disgruntled Sunday drivers ran me off the road and at times almost hit me. I saw runner after runner pass me by, each encouraging me to keep going and not give up, counting them as they went wondering if I would be the last one to finish as I continued to push one foot in front of the other toward that golden shining moment when I would cross that finish line. I had Friends cheer me on the way with green wigs and horns, shouts of encouragement and treats. My family found me 5 miles out, and in the pouring rain which soon became mixed with pounding hail, 3 of my children rushed to meet me on the trial. The hugged my weary body and told me I could finish, not to give up I was so close. Then 2 of my sons decided to finish the journey with me. They braved the rain and hail that stung our skin when the wind kicked up, they ran by my side keeping my mind off my aching feet, and worn-out legs. The rest of my family found me again half a mile from the finish and they all ran out on the road to join me as I made my last few steps toward that elusive goal, the finish line. A little over seven hours after I started, I pulled my exhausted body into a last run to cross the line to the cheering cries of my family and friends. They rushed to hug me and tell me I was awesome. I had finally accomplished what I had once thought almost impossible.

I did not come close to finishing first, and to be honest... I ended up being dead last! The slowest time of the race. But that is not what mattered. What was important was that I did not stop, I never gave up, I kept trying until I finally made my goal. It was not always easy, but there were those who where there along the way, strangers, friends and family who helped me to reach my goal. Me, a mom of 7 children and running my first marathon at the age of 40, and not in the best shape of my life, I did it!

It is the same with everything else in our lives. IF we allow others to be there for us, If we let them know our goals and what we want to do, they will be there along the journey, encouraging us, helping us to not give in, and lifting us back up when we falter. I want you think about who in your life you could turn to, look around you at those who would encourage you. Maybe it is a co-worker, a spouse, a friend, a child. It could even be a stranger, who smiles encouragingly to you as you work hard to accomplish your goals. Just know that you can do what ever you set a mind to do. It may seem an impossible, daunting task, but by taking it a step at a time, with help along the way, you can accomplish the unbelievable! IT IS WITHIN YOU! You can become that new creature for more than just one fun filled night of dressing up, you can transform yourself into something wonderful. And as you do, the changes will become apparent to you on the inside as well as what everyone else will notice and see.

So take the challenge, as we head into the season of fun and celebrations. Write your fitness goals down. Decide what you are going to do. Break them up so they can be manageable, and tell some one what you plan to do, so they can help you make that goal a finish line that you can cross with determination and excitement. Send them to me and I will cheer you on as well! It can be anything, you don't have to run a marathon to be amazing, just planning your exercise schedule, eating right, and putting in your best efforts goes a long way to creating positive, permanent change. Aqua classes can help you in your calorie burn of 350-500 plus calories burned depending on how hard you work. Augmenting it with other cross trianing will help you see drastic improvements. Together we can all be more than we ever imagined. We can accomplish the incredible!

I look forward to hearing about the goals and challenge you set for yourself! Let me in on them, I will promise to cheer you on, no matter what. I will be there along the way and especially during that last half mile as you sprint to the finish line!

Have a rocking great week! See you all in the water!

love ya
Debbie Davis
24hour fitness group exercise instructor
http://www.debbiesinkspectations.blogspot.com/

Classes:

Thur 5:30 pm Aqua North Aurora Chambers * now an hour long!
Sat 9:00 am Aqua Lowry
Mon 10:00 am Aqua Centennial Super Sport
Tues 9:30 am Aqua North Aurora Chambers * now an hour long