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?

Unbelievable

There is a lot that I am thankful for. But on the top of the list is my health. After battling a terrible sinus infection that took me down for the count for over a month, with the last remaining vestiges of it hanging on, I have had little energy to keep up on my blog. But I am determined to have at least one entry for the month of January. And so to show how thankful I am to have my health returning, I wanted to share a story I wrote in November. I hope you have as much fun reading it as I had writing it. When you are done, I would love to hear what you think of it. Enjoy!

Unbelievable By Debbie Davis

“Hey babe!” A sultry voice rang from the entrance of the kitchen.
“Oh no, please let it not be him,” Jennifer mumbled. Her back stiffened as dread poured through her. She closed her eyes, and braced her arms on the counter. I’ll just pretend he’s not here.
“I’ve missed you,” the warmth of his breath on her ear sent shivers down her body, his strong arms snaked with confidence around her waist, pulling her up against his strong chest. “Say you missed me too.” Unwanted feelings stirred to life within her.
“Go away” Jennifer grumbled. So much for pretending he’s not here. Anger boiled just beneath the surface ready to explode, but she kept it in check. She would stay in control, even if it killed her.
“Aw, honey, don’t be like that. It’s Thanksgiving. You know – a time for expressing gratitude.” Each word a torment reminding her she’d loved him fiercely . . . once.
“Who invited you anyway?” She refused to turn around. It would be her undoing. Besides she was busy plotting the murder of the person who let him in the door in the first place.
“It was your mom; she has a soft spot for me you know.” She felt him smile against her cheek.
“Figures.”
Murdering Mom wasn’t an option, but she’d definitely get an earful later.
She took a deep steadying breath. That was a mistake. The smell of his citrus and sandalwood aftershave made her knees and her resolve weaken.
“What do you want Matt?” She asked under her breath, her emotions going haywire.
“What I’ve always wanted . . . you!” He turned her to face him, but she kept her eyes closed. She’d be in big trouble if she let herself look into his gorgeous baby blues. She wouldn’t do it.
“Jeni, it’s been three months since you refused to see me, but I know you love me.” He pulled her into a hug. “Say you’ll forgive me and we can start over. It’s been pure torture and I need you in my life. Don’t shut me out anymore sweetheart, please.”
All the hurt and anger that iced over her heart began melting away at the surety of his words and she opened her eyes. She was lost. Lost in the raw love she saw in his eyes, lost in the hope that sparked to life in them.
“But you were leaving me, going to New York, and I saw you with that other girl. You were kissing her.” Tears sprang to her eyes. No, she had to stop them, he couldn’t see them.
“It wasn’t what you thought. I would’ve explained it but you would never let me. So I talked to your mom and she told me to come.” He lowered his forehead to hers.
“Well, explain then.” Hurt pulsing through her again.
“I was saying good-bye to my cousin and the kiss was on the cheek. I came back from New York to get you.”
“Oh.” She felt relief wash through her. What a dummy I was.
“I’m in love with you Jeni.” He said. “You’re all I ever think about. It’s affecting my job . . . my thoughts . . . everything.”
“I can’t believe . . .” She started. She saw the truth of it all as emotion played havoc with his features. “Umm . . .” she hesitated. “Well . . .” She was giving in. Her heart let go of the strangle hold she encased it in that day three months ago.
“Please, Jeni,” Matt’s handsome face moved closer to hers. “I need you, I can’t live without you . . . I love you!” His deep laughter vibrated through her. “See, I’m begging.”
Freed, her heart surged with love as her stomach dropped. “I love you too.” She said in a whisper.
“You do?” Matt asked as surprise, then relief washed across his face. “Really?”
“Really,” she gave in.
Smiling, he lowered his head and gave her a kiss that sent electricity zinging through her. It was heaven, and she surrendered to him.
“Ah, hem . . .” Her mom coughed from the doorway as they jumped apart. “The turkey is ready, we are waiting for you.” Giving them a knowing smile she turned and left.
Matt’s boyish grin filled her heart with warmth as he grabbed her hand. “Let’s go and celebrate Thanksgiving, Babe.” He said drawing her close to him and out the kitchen to join the festivities.

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