I want to do my best RIGHT NOW to teach my kids right habits and mentalities about health & fitness because we know that obesity doesn’t just happen overnight.

(My kids, ages 5 and 2 1/2)

Today I’m at The Better Mom talking about the 5 things I hope to instill in my children about living a life of health! Come join me!

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{The Basics}

Name: Summer W.

Age: 41

Profession: a wife to Randy, and a homeschool mom of 3 children – my son Taran is 16, my daughter Skylar Kaylyn is 15, and my daughter Serenity just turned 8.

How long have you been on this weight loss journey: I have dieted off and on the last six or so years, but I officially started being dedicated to a specific plan on January 1st of this year

Weight Loss/Inches Lost: 24 pounds, 24 inches

Blog/Facebook Page: www.facebook.com/swhelchel

{Your Story}

What was your “low point”?

I struggled as a teenager/young adult to have a good self-image…though I was thin enough and worked out almost fanatically, I was never satisfied and did not like what I saw in the mirror. I struggled with eating healthy, as in I chose to not eat in order to lose weight . This of course only slowed down my metabolism. It took me until I was in my 30s to have a balanced view of myself in light of God’s love for me. Once I turned 35, I was no longer able to just start working out harder again to lose weight – I noticed that I had to also adjust my eating. And over the last 3 years, I had become much more lazy in my eating habits. So at Christmas this last year I weighed 37 pounds more than I thought I should. Staying active with my children became much harder than I liked, and this was my low point…where I knew I had to do something because it was only going to get harder.

How did you get started?

I have never been a New Year’s resolution sort of person, but this January 1st, I just decided this was it. I had a few friends who wanted to challenge themselves in the same way, so we formed a sort of “support group” and encouraged each other daily in our eating, drinking water and exercise habits. It has actually helped me so much to be texting them and encouraging them – it helps me to be inspired and push myself more when I am trying to help my friends. Our group has grown now to about 9 women (TOTAL Ladies: Temple Of The Awesome Lord) that I text daily to check in with them, remind them to drink water, encourage them when they are struggling, and put our heads together to find solutions to different roadblocks. I took my weight and measurements so that I could track weight each week and measurements each month.

After a two-month significant weight loss, I hit a wall with my weight loss and decided to figure out why or what I needed to do. I joined myfitnesspal.com to track my calories and protein/carbs/fat/fiber amounts to see how I was doing. I realized that my calorie intake was not enough every day, and I was terribly low on protein each day. So over the last month I have watched calories much more (which I never used to do but myfitnesspal.com makes it SO easy, especially if you do it on your smart phone because you can scan in the bar codes on your food), and paid close attention to making sure I am getting enough protein. As I have done this, I have also somewhat adjusted my goals, in that I am much less concerned now about the actual weight, and more concerned about seeing food as fuel and making sure that this is a lifestyle change and not just a crash diet. Though I have more inches to lose, my goal is to be fit enough to keep up with my kids and excel in our activities, fit good in my clothes and feel HEALTHY! In the meantime, I am losing more inches each month and I believe the weight will drop off naturally.

Summer, before and after!

What is your workout routine and eating plan?

I was very aggressive with my changes in eating the first two month. I ate more healthy and stayed under on weight watchers points Tuesday/Thursday/Saturday, and on Monday/Wednesday/Friday I did “only fruits and veggie days” with snacks of nuts and a few other proteins thrown in. After my initial weight loss, I now just eat as healthy as I can every day and eat my 1200 calories a day. I also do NOT eat after 7, EVER. Sundays are my day off and I can eat as I please without counting calories…I always splurge and have popcorn made on the stove with coconut oil – my favorite treat!

As for workouts, I am active, but was finding that I was not getting enough calories burned each day. Because I am a black belt in Taekwondo, I spend a lot of my time teaching classes instead of actually getting a hard enough workout in. I also dance with my dance troupe, IMAJN (I Make A Joyful Noise), each Wednesday and though that definitely burned a lot of calories, I needed to up my workout intensity for each day. I really like TaeBo, and I do that that plus I enjoy Turbo Jam and Jillian Michaels workouts. Someone I recently came across on Facebook: Alisa Keeton of Revelation Wellness – she has GREAT, uplifting Christian workouts! I teach toning or TaeBo at our Taekwondo a couple times of month, which I love doing! I take Saturdays and Sundays off, but Monday – Friday I workout primarily in the mornings before I get my kids up to get started on Bible study and our school day. Sometimes I take my workouts over to a friend’s house, because it is so much more fun to work out with others!

{Help Us!}

What are your top 3 favorite resources that helped you along the way?

1) Working out with others is so much more fun! Even having the friends to encourage and be encouraged by – this has been so uplifting to me.

2) Having goals written on my calendar was also a huge help to me.

3) Encouraging posts from blogs like Revelation Wellness and Peak313 Fitness.

What one piece of advice would you give to someone who is sitting on the sidelines and waiting?

It is never too late to start being healthy and honoring God with your temple. Take it one day at a time, and remember that each day is a new day, and you are a NEW creation. If you have a bad day just move forward, “Forgetting the past and looking forward to what lies ahead, I strain to reach the end of the race and receive the prize for which God, through Christ Jesus, is calling us up to heaven.” (Phil. 3:13-14). The goal is a healthy frame of mind and a healthy body and spirit. Your relationship with God is worth far more than being skinny, but use your relationship with God as motivation to be healthy.

What one piece of advice would you give to someone who is in the process but is feeling discouraged?

This is WORTH IT. I always think of my 15-year old daughter Skylar Kaylyn as she meets challenges in her music career (check her out at MuzicfromtheSKY on Youtube!) because when she started down this road she said, “I WANT these challenges, Mom…the end result is worth it.” It says in James 1:2-3, “Consider it pure joy when you face trials of many kinds, because you know that the testing of your faith produces perseverance.” Be willing to figure out a different plan if something isn’t working…no two people are exactly alike and no two weight loss plans can be exactly alike. Sometimes you will plateau and your body just needs things switched up in order to wake up and listen to what you are trying to tell it! Find a friend to join you in your efforts, one who struggles in the same way and has the same goals – pray for each other and be willing to be held accountable!

If you are a parent, how have you balanced everything?

We have a lot of fun doing things as a family…the kids and I do taekwondo, we dance together, and we work out together. My hubby and I encourage them to have workout plans that are specific to their future careers – my son wants to play football in college and to be an athletic trainer/sport coach, and my daughter needs to have good endurance and lung capacity for concerts. When Serenity is old enough she will join us in dance and taekwondo…in just turning 8 she will join for the fall sessions. As Alisa Keeton says, the key to weight loss is….just move! And we like to move as a family!

Summer and her son at black belt testing!

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Thank you for sharing, Summer! There’s no doubt that there are many of us who can relate to the obstacles you’ve experienced! I love her determination!! If you have a shed story that you would like to share, PLEASE contact me! We’d love to hear it! clare@peak313.com

I have a short video at the end explaining it!

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Start with both hands on the ground, shoulder-width apart. Feet at the bottom of a tree or wall.

Kick both legs up on the tree (wall). Kick as high and as fast as you can. Breathe and keep the torso and upper body solid..

To make it harder, run (sprint) at the top of the tree. Go as fast as you can!

REPS: 2-3 sets of 25 kicks or runs. You can also do it for time and try to work your way up. Start with 10 seconds and move your way up in 5 second intervals! You’ll know when you’ve worked those muscles!

VIDEO:

Click here if you can’t see the video.

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

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Rock it.

I’m getting the itch to get a new pair of running shoes for summer training season! I started checking some out online. Too bad they are SO EXPENSIVE! I can dream, right? *sigh* Until Saucony or Nike contacts me to model their stuff  I’ll have to keep checking the sale ads!!

My current pair of shoes are Saucony and I really love them. Saw these and no wonder they were voted Best Looking Running shoe!

I’ve never had a purple pair of running shoes! These are so cute from Adidas!

Work it.

I have to admit. I’m not a big seafood fan, however I do enjoy eating tilapia! We have it about once a week or so. Was happy to see this “Lightened Up Parmesan Tilapia” recipe online! Can’t wait to try it!

Love it.

Sunday is Mother’s Day and I saw this online and thought it gave a great perspective of being a mom. It goes right along with an article that has spread like wildfire this week. Keeping right perspective can be so hard so it’s great to get these little reminders!!

(Some of you are trainers or have a real love of fitness. You may be able to mimic everthing I have listed below on your own, so this post won’t apply to you!)

Not sure what group exercise is? Here’s the definition:

An exercise format that incorporate several different modalities of exercise that is taught in a group setting by one or more professionally trained instructors.

It runs the gamut of the type of class: traditional aerobics, step aerobics, kickboxing, Crossfit, Zumba, Bootcamp, Pilates…the list goes on and on.

I know some of you enjoy the “alone time” that your 60 minutes of exercise brings and I understand that! I need that too, but group fitness is a great thing to sprinkle in your week to help you kick it up a notch. (My favorite phrase over the past month. haha!)

Here’s Why You Need Group Exercise!

♦ Hidden Accountability

Whether it’s with the person beside of you or your instructor, there is an accountability automatically provided once you start attending a class. I know for myself as an instructor that I miss “regulars” if they aren’t there! We all know that accountability is HUGE in all areas of our lives! You can have a great workout, but if you aren’t doing it consistency, you will get minimal results!

♦ Intensity

It’s really hard to mimic the intensity that you find in a group exercise class by yourself at the gym. I know this to be true because I’ve experienced it myself! You will work harder and smarter with an instructor leading you.

♦ You don’t have to think…much

You’ve had a rough day. The last thing you want to do is think of some new ways to challenge your body. The best thing about group fitness is you can literally go in on auto-pilot. You follow what the instructor does and voila—excellent results!

♦ You try new things you otherwise wouldn’t

I can’t tell you the number of times the students in my class have said, “I’ve never thought of this!”. As an instructor, I am responsible for teaching my students new ways to incorporate equipment and moves to get results. I have had many students tell me that they’ve taken the exercises they’ve done in class and added them to their reporitres of moves they do at home or at the gym!

♦ You aren’t alone

There is something about seeing other people struggle with the same things you are. And there’s something to see people improve and gain victories every week.

♦ It’s fun!!!!

A good instructor will leave you wanting more. You should want to come back and bring a friend. You should want to NEVER miss one of the classes because of the fun you are having!

Many of you may agree with my points above, but may not be attending group exercise classes or even know where to start. Try these!

♦ Gym. If you belong to one, why on earth aren’t you attending Group X? Many are included in the price of membership. Try one. Try a few. Get your money’s worth out of that membership!

♦ Church. I teach my classes at our church. It is open to the community and we have many women from the area come. If you have the space at your church and a willing audience, talk to your Pastor about starting up a class. (IF you have someone interested and certified!)

♦ Colleges. I teach my pilates class at a college!

♦ Community Centers

♦ Hair Spas and Salons

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So I’m dying to know. Do you attend group exercise classes? What is your favorite kind? How have they impacted your fitness level? What keeps you from doing group exercise? Comment away!!!

I bite my fingernails.

I can’t remember a time in my life when I haven’t. I do think that I’ve gotten BETTER at it, but as the pictures show, they certainly aren’t anything to be proud about!

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However, here they are looking great!! (for me, at least!)

I have had a few times in my life (and by a few, I mean, maybe 5) where I’ve been able to grow out my natural nails for about 2 months. Looking over this, I’ve come to some conclusions at what gives me success over this horrible habit.

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Spending some money helps

When I get manicures or even if I spend the money to purchase the proper items, my nails always stay nicer longer. If I had unlimited funds, I think I would have nicer nails because I would definitely be getting regular manicures. Alas, it’s not top on the priority list or budget at our house, so when I’m done spending money on them, the nails usually go too.

The tiniest temptation eventually brings full destruction

What I mean by this is sometimes I’ll tap my nails on my teeth. Or I’ll still rim my nails around my lips (Wow. This sounds really weird) But what I find is that once I start there, it’s really hard to stop going further. I’m best not even keeping my nails around my mouth, but for some reason, they end back there.

I had to replace my old habit with a new one

Typically I bite my nails when my hands are bored. I notice it when I drive or when I watch tv. So, what I started to do was sit on my hands when I drive (of course, the one NOT driving!) and I tried to cut coupons or fold laundry when I watched tv. As soon as I left myself with nothing to do, the nails were in the mouth.

Encouragment helped– immensely

Sometimes I felt like a little kid showing my husband, mom or best friend the growth in my nails. Literally, my friend, Leslie, had to look—hard—to find the growth I was showing her one day. I would be so excited to show off my nails to whoever asked (or didn’t) and that kept me going.

If you saw my hands today, you’d see them back down to their usual state. I’ll be honest. I don’t feel a huge need to keep up on top of this bad habit because it really has no negative affect to my life (except how it looks!) so that’s why I haven’t spent the focus and money to make it a long term commitment.

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I hope you are able to use this post, first off, to laugh, and then secondly to cross over what works for me onto your bad habit. Is it time for you to hire a personal trainer? Do you need to avoid certain situations so you aren’t eating unhealthy foods, or spending money unnecessarily? Is it time to find a friend to keep you accountable in your attitude or your daily habits?

What is your bad habit? (It doesn’t have to be in the area of eating and exercise!)

Is it serious enough that it warrants change?

What are some things you can put into place to gain victory over it?

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Take 2 weights with a regular (overhand) grip and bend over from the waist. Your knees are “soft” and I want you to stick your rear end out. Do NOT change the bend in your knees. Once you get your back parallel with the floor (or close to it) then draw yourself back up. Tighten the core as you come up and think of initiating from the hamstrings.

Once you are back up, turn the hands to where the wrists are now facing out. Draw both arms back as you squeeze. Imagine that you are keeping an envelope in the armpits as you draw back. Do 2 rows and then go back to the deadlift. *BE sure to CHANGE the grip of the weights for the deadlift (wrists now face the body)

To make this harder, lift one leg for the deadlift and keep it lifted for the reverse grip lat row!

Do 2-3 sets of 10-12 deadlifts (which would give you 20-24 lat rows). Make sure your weight is heavy enough to feel the intensity!

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

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Rock it.

If you find yourself fashion challenged, and need help with color combinations and what to pair together then check out Polyvore!

The colored pant/jean is back in style and I love how it’s paired with the light denim and adorable leopard shoes! I would totally wear this running errands with the kids–beats my workout clothes I usually end up wearing! HAHA!

kisses and ♥ from Cat by tkornman featuring animal print shoes

Work it.

One of my friends (Thanks Bekah!) pinned this on Pinterest. This is an amazing and CHEAP idea!! We seem to always have dirty shoes around here!!

Love it.

I enjoy reading a lot about leadership, being more efficient, social media and other random things. It’s hard for me to sit down with a book anymore and do this so thankfully, there are bloggers who fill that gap! My favorite one lately is Michael Hyatt. He is the chairman of Thomas Nelson publishers. I linked to a post of his on Monday morning, but I feel like I could link to him every few days! He is very practical in his writing, down to earth and even funny! I encourage you to check him out and see if there’s anything that would be of interest to you!

Here are a few of my favorite posts!

Your life is the sum of your choices

12 ways to know if you are a leader

Slay your dragons before breakfast

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Being part of the fitness industry requires me to stay up to date on trends, new exercises, eating plans, music, and a whole bunch of other things. I want to be knowledgeable in what I do so I’m constantly scouring the internet, facebook, and twitter for new information. I see lots of beautiful, fit women whom I admire.

However, I’ve found something recently start to creep into my mind.

I’ve written before about how I can still struggle with self-image and if someone is bigger (smaller), faster, or stronger. We all have an ideal of what we want to look like, and since I had been working so hard to meet that in April, I found that I was much more focused on it than in other months. I was constantly comparing and thinking about how I could get better.

I also found these thoughts often in my head,

♦ My arms aren’t toned enough.

♦ My thighs are too muscular.

♦ I’m not fast enough, strong enough…..

As if these thoughts aren’t bad enough, I become a “hater”. I start giving reasons (making excuses) as to why they are that way and I’m not.

♦ They don’t have 2 small kids with them all day!

♦ Of course they look like that, they don’t have kids.

♦ They have more money to spend on organic food and gym memberships…

Photo Credit

And the envy spreads further and further.

And the dissatisfaction roots deeper and deeper.

At the end of the day, I’m a hot mess… unhappy with my work ethic, discipline, body, stage of life, financial situation, etc etc.

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I am fit, healthy, energetic. I have one fabulous husband, 2 awesome kids and I am able to stay at home with my kids. Why on earth would I be struggling with these things?

I’m convinced that Satan is trying to get me down by taking away my zeal and passion for a healthy life, women, and for those women to walk with the Lord. I’m a threat to him!

Photo Credit

♦ He knows that when I am focusing on myself, I can’t focus on my kids and hubby.

♦ He knows that when I am dissatisfed with my body, I can’t encourage a woman about hers.

♦ He knows that when I envy someone else, he has my heart in the wrong place.

So today I’m here to let you know that you aren’t alone.  I am right here with you and I’m doing something about it.

I’m fighting back.

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How?

1.) Taking these thoughts captive as they enter my mind (2 Corinthians 10:4-5)

2.) Stepping back and not reading as much info online

3.) Thanking God for what He has given me

4.) Remembering how far I’ve come, and not how far I have yet to go

Will you stand with me today? Are you struggling with anything like this? Stand firm. Remember that our fight is not against ourselves, the beautiful woman across the room, or our husbands. It’s against the one who seeks to kill, steal, and destroy. (Ephesians 6:12)Let’s arm ourselves for this battle and FIGHT!

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♦ Daily protein shake (5 days/wk)

Did I hit goal?

Yes! I was able to get my protein shake in each week (5 out of 7 days)

Noticeable Changes?

I do think that being more intentional about protein this month made a big difference in how hungry I was (less) and the definition of my muscles (more)

♦ 2-3 eggs a day (5 days/wk)

Did I hit goal?

Yes! I LOVE eggs so I knew this wouldn’t be a problem! I ate them at all times of the day; hard-boiled, scrambled or in a wrap!

Noticeable Changes

As I mentioned above, adding protein to my diet was definitely a big help in my muscle tone and overall appetite. It felt good to know that I was getting the daily protein in I needed!

♦ Sprints (2 days/wk)

Did I hit goal?

How do I put this lightly? UMM….NO! I think I “sprinted” 3 times this month so that’s definitely shy of my 2 day a week goal. The weather wasn’t favorable for sprinting outside so I wouldn’t go. (You can say it–POOR EXCUSE!)

Noticeable Changes

RIIIIGHT. None.

♦ STRENGTH training (3 days/wk)

Did I hit goal?

YES! There was one week where I only did 2 days but the others, I had 3. One of the days was a lighter lift day, as I usually had to fit that in at home and didn’t have the variety of weights that I do at the gym. But I was still getting a good workout! (Here is an idea of what I would do on strength days)

Noticeable Changes

For sure! I see more muscle definition (not 100% what I want yet) and did see more strength in my exercises!

♦ Daily Salad (5 days/wk)

Did I hit goal?

For the most part! 2 weeks I hit 5 days, and the other 2 weeks was 4 days.

Noticeable Changes

There’s no doubt that when I choose a salad for lunch over a sandwich, I feel lighter. I also mentally feel better because I know I’m eating healthy nutrients. I’ve told you before that I’m not a huge fan of salads, so I was getting a little bored of them, but just this past week was inspired with some new ones!

I also wanted to note that my clothing is fitting a little better and I did weigh myself at the beginning of the month and end. I am down 1-2 pounds, so nothing substantial but I can’t say I’m surprised (and I’m totally fine with that!)

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I will keep all my “kick it up a notch: april” goals for May. That shouldn’t be too difficult since I did pretty good with them. (just gotta get those sprints in!) I think it will be good for me to have 8 weeks of consistency as well. (I’m planning on some new things for June, though!)

So how did you do for April? Do you need to kick it up a notch for May? What kind of adjustments/additions do you need to make in your exercise and diet? Share below!