Why I Stepped Away From Beachbody Workouts

IMG_2019It’s been a year and half since I started to take care of myself on a consistent basis.  The key word being “consistent.”  Definition of consistent:  continuing to happen or develop in the same way.  I like the word “develop” because to me it means continued growth.  When I started in February 2015 I was traveling through a time of taking care of others better than taking care of myself and I knew I needed a sustainable plan.   I started with Beachbody’s 21 Day Fix and then BodyBeast.  I will forever be grateful for the people who came into my life during this time.  Encouragement was given, habits were modified, personal systems were put into place and I became healthier and more confident. I discovered what did and didn’t work for me.  I learned I liked to workout at home (time saver – no travel time), go at my own pace and didn’t try to keep up with others, could pause if I needed to, wasn’t dependent on the weather, I worked out when it was best for my schedule, and I like lifting – who knew?

This July, I decided to shake out of my comfort zone with the programs mentioned about and began a 3 1/2 month weight lifting program called STS by Cathe Friedrich.  STS stands for Shock Training System.  Each of the 36 workouts are different which helps decrease boredom but also keeps the body constantly challenged thus maximizing muscle confusion.  The workouts were a bit longer than I was used to (45-65 minutes) but were only done on Mondays, Wednesdays and Fridays.  After each 4-week meso session, there is 1 week of active rest (walk, yoga, etc.)

I liked the pace of these workouts; there is a lot of instruction on correct form. I liked that they weren’t repetitive.   I didn’t know what the instructor was going to say or what exercise was coming next.  I floundered at first lifting 5 or 8 lb weights – there were many exercises I was doing for the first time.   But by end of my fourth week, I could see progress.

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When I finished the program in October, I was lifting 12 and 15 lbs consistently. I had doubled my lifting power and this 58-year-old woman felt good about that. It is very important for women to lift.  Read more.  I know this is a program I will repeat.  

It is my goal to live the days I have to the best of my ability and I know that in order to do that, it is my responsibility to make movement and nutrition a priority.  I don’t do it perfectly but I do it much better than I used to.  I used to think I didn’t have time to exercise because I was toooooo busy or I felt too ill  – now I know that non-impact exercise helps keep me away from more visits to doctors, helps my pain level from chronic conditions (Interstitial Cystitis and Postherpetic Neuralgia, my thoughts are clearer, gives me more energy, puts me in a better mood, and so much more.  It truly is one of the best non-pill medication we can give ourselves.  Being real – I will tell you I had several weeks during this program where I struggled with consistent Interstitial Cystitis pain.  But I persevered and found back with my own consistency and didn’t miss a single workout.

Listing links of programs I’ve used and found success with.  They range in type of program length and cost:

Cathe On Demand – stream workouts to your computer, phone, iPad

Cathe Friedrich STS Program

For more information – Here

Cathe Friedrich Low Impact HITT

Cathe Friedrich Low Impact Series – Yoga Max

Beachbody 21 Day Fix and Body Beast – Angie Rivera – contact: angiegirlfitness@gmail.com

Leslie Sansone 5 Day Ultimate Walk Plan

Leslie Sansone 5-Mile Mega Walk

Some at-home exercise equipment I have found useful

Weights in Varying Sizes –  (This should be based on what you need) 3 lb, 5 lb, 8 lb, 10 lb, 12 lb, 15 lb, 20 lb

Weight Rack

Sliders

Exercise Bands

Peanut Ball

Step

Anke and Wrist Weights

Mat

Other

Hydroflask – This is my favorite water bottle – Read Why Here

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hydro flask

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Caramel Cupcakes

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This weekend a group of my daughter’s friends gathered items (in lieu of a baby shower for our new addition that is due in November.  My daughter decided she didn’t need anything for the baby since this is #3) and wanted to put together 20 Love Bags.  These bags will be given to foster children who are removed from homes for various reasons and arrive with only the clothes on their backs.  

Items were removed from sacks, laid out on the kitchen island and we began walking around filling the bags with toothpaste, a toothbrush, baby wipes, a blanket, Kleenex, coloring book, crayons, a photo album and a storybook.   We saw the truth of how something bigger than ourselves had become a reality.   It is the hope that these bags will not only be a comfort to the children but also the families that are taking in these little ones.

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After we had completed our project we talked, laughed, shared and, of course, ate.  One of the items I served was a Caramel Cupcake.  I was a bit challenged because I wanted to make sure my daughter, who needs to avoid eggs, could enjoy them.  The solution was found by substituting the egg with milk (I used almond/coconut milk) and apple cider vinegar.  We also had Monster Cookies, Almond Joy Bites and Pumpkin Chocolate Chip Cookies.

Caramel Cupcakes
A caramel cupcake with caramel frosting.
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Ingredients
  1. 1 Tbsp apple cider vinegar
  2. 1 ½ cup almond milk, unsweetened or (your choice of milk)
  3. 2 cups white spelt flour, (or your choice of flour)
  4. 3/4 cup white sugar
  5. 2 tsp baking powder
  6. ½ tsp baking soda
  7. ½ tsp salt
  8. ½ cup coconut oil, melted and cooled
  9. Caramel Liquid Stevia - 6 to 8 drops
  10. Caramel Frosting
  11. 1/2 cup butter, softened
  12. 3-4 cups Powdered Sugar
  13. 1/3 cup almond milk (or milk of your choice)
  14. 8 Kraft Caramels, unwrapped
  15. Caramel Liquid Stevia, 6 drops
Instructions
  1. CAKE
  2. Preheat oven to 350 degrees.
  3. Line two-12-cup muffin pans with muffin cups. Spray lightly with a coconut oil.
  4. Combine the 1 1/2 cup almond milk and vinegar into a 2-cup measuring cup and whisk together. Let sit 5 minutes until curdled (little bubbles will appear on top).
  5. Add stevia in liquid mixture.
  6. In large bowl whisk together the flour, sugar, baking powder, baking soda and salt.
  7. In a separate bowl whisk together the almond milk mixture, oil and stevia.
  8. Pour the wet ingredients into the dry mixture and mix well.
  9. Fill the cupcake liners about 1/2 full. (Do not overfill)
  10. Lightly bang pan against counter to even out batter.
  11. Bake in the preheated oven until a toothpick inserted in the middle comes back clean, approximately 15-20 minutes.
  12. Cool in pan on a cooling rack.
  13. Make frosting below.
  14. When cool – Top with frosting and sprinkles, caramels and chocolate.
  15. Caramel Frosting
  16. Place caramels in microwave-safe dish with milk. Heat in 20 second increments, stopping to stir until well combined. Add in liquid stevia
  17. Place butter in the mixer and whip until smooth.
  18. Add in 2 cups of powdered sugar.
  19. Add in caramel milk mixture.
  20. Continue to add sugar until frosting is the consistency you desire.
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We hear about so much bad in the world but there are many who are doing what they can to spread kindness to our hurting world.  We live in a world that strives to have our focus remain on the yucky instead of the good. I have been blessed lately by seeing the generation of my daughter stand up and create good – and I am encouraged.  “Do not let kindness and truth leave you.  Bind them around your neck and write them on the table of your heart.”  Proverbs 3:3

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Frosting Done

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Ready to Decorate

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Here are my favorite items for making cupcakes.  

Kitchen Aid Mixer – I would consider going into debt if this kitchen tool broke but I’ve had mine for over 25 years and it’s still going strong.

Rachel Ray Cupcake Pans – I recently replaced my worn-out pans with these and enjoy how easily they clean up.  PS – They are on sale.

Cooling Racks – It is important to cool your cupcakes down before frosting – a cooling rack helps speed the process.  Tip:  I often bake my cupcakes the day before I decorate.  After they have cooled, i place in my cupcake storage containers and refrigerate.

Cupcake Storage Containers – These are my favorite holders because the tray can accommodate 12 regular size cupcakes or 24 miniature cupcakes or be removed entirely to hold a batch of cookies.  They also stack on top of one another.

Disposable Frosting Bags – These are worth the money – cuts down on clean-up.

Frosting Decorating Tips – I am not an expert on decorating but these large tips make my cupcakes better than my skill level.

Large Tip Decorating Coupler – This is made up of two piece – one will go inside the bag and the other will hold your tip onto the outside of bag and connect everything together.

Go to the Thrift Store and buy a cylinder vase or use a large drinking glass.  Place bag in vase/glass, fold the edge over vase/glass.  This makes getting the frosting into the bag much easier.

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What I’ve Read in 2016

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When I was a child, yes, before the internet, one of my favorite things to do was a trip to the library.  The best day at school was when the class was taken to the library to check out a book.  During the summers my group of friends would get dressed up and go to the library.   And, of course, there were those special days when the bookmobile bus would drive into the neighborhood, park on a designated street and wait for me to climb those 3 or 4 steps in to search for a book.  I felt rich as I wandered the rows of books looking for my next adventure, reading about places I had never been and opening my heart and mind to the power of another’s story.  Oh how grateful I am to my family and teachers who taught me how to read. 

Reading causes me to slow down, to stretch myself, to be a treasure hunter and often fact find if what I’m  reading is true and learn from others.  Reading brings me comfort, laughter, leads me to a new idea and often is a restful place to land from my own life.

Because of recently downsizing our home, my commute to work has become an hour longer each day but you know what – it has been a blessing.  Because of the internet and Audible.com, I can now download a book on my iPhone and play it through my car radio.  The little girl in me is delighted for this new library that is so easily available.  The commute flies by.  My coworker and friend, Amy and I started listening to books on our commute years ago.  It is a great way to remind us that the workday hasn’t started yet in the morning and ended in the afternoon.  We have been known to sit in front of her house because we have 15 minutes left and then broke out in applause at the ending while listening to The Help by Kathryn Stockett.  I am sure we were quite a sight to those outside the car.

Don’t get me wrong – I also read on Kindle; and I still treasure holding a book in my hands, turning the pages with my highlighter and pen in hand in case something catches my attention. 

This year I set a goal to read 40 books, as well as my bible.  I have met 3/4 of this goal and I am currently reading the kindle version of  Alexander Hamilton by Ron Chernow and listen to Among the Gods by Lynn Austin (which is the 5th in the series Chronicles of the Kings – I will be sad to finish this series).  The books of 2016 are a snapshot of my year – learning about people who settled our country,  the kings of the Old Testament, maneuvering the grief of a loved one, many areas of our history – Chicago World Fair and the women who stepped in to work the shipyards during WW2, downsizing a house and discovering there is a freedom in having less stuff, learning to cook more with organics and non-GMO ingredients as well as becoming very attached to a kitchen appliance I’d been scared of – the pressure cooker.  

I have been wanting to document and share my reading list for sometime and with Christmas less than 3 months away, I thought this might be a resource to all my fellow readers.

The Justice by Angela Hunt

The Keeper of the Ring Series by Angela Hunt

The Last of the Mohicans by James Cooper

A Good Yarn (Book 2) by Debbie Macomber

Susannah’s Garden by Debbie Macomber

The Shop on Blossom Street by Debbie Macomber

Brides for Brothers by Debbie Macomber

A Woman’s Place by Lynn Austin

A Proper Pursuit by Lynn Austin

Faith of My Fathers (Chronicles of the Kings #4) by Lynn Austin

Gods and Kings (Chronicles of the Kings #1)  by Lynn Austin

Song of Redemption (Chronicles of the Kings #2) by Lynn Austin

Strength of His Hand (Chronicles of the Kings #3) by Lynn Austin

The Next Place by Warren Hanson

Remind Me by LN Croak

Magdalene by Angela Hunt

Getting Through the Tough Stuff by Chuck Swindoll

Moving On by Linda Hetzer/Janet Hulstrand

Essentialism by Greg McKeown

Where I Am by Billy Graham

The Elimination Diet:  Discover the foods that are making you sick and tired and feel better fast by Alissa Segersten and Tom Malters

The Best Yes by Lysa Terkeurst

One Simple Act:  Discovering the Art of Generosity by Debbie Macomb

One Thousand Gifts by Ann Voskamp

First Easter by Peter Marshall

Man’s Search for Meaning by Victor E Frankel

Unbroken by Laura Hollenbrand

Rightsize, Right Now.. by Regina Leads

The Paleo Kitchen by Julie Bauer and George Bryant

I’d love to hear what you are reading or listening to.

***Deliciously Inspired utilizes affiliate links to help with the cost of the site.

Happy Page Turning…

 

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