Tag Archives: health

What Is Your Focus?

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The holidays are over and here we are at the start of a whole new year…

Over Thanksgiving and Christmas, I picked up and lost the same 6 pounds. The only difference between Thanksgiving and Christmas is it took me 2 days to gain that much for Thanksgiving, and Christmas it took 4 days — I’ll call that improvement!

I weigh daily because although the numbers can ruin my day – if I let it – being accountable to myself every day helps me stay on track, and it helps me see how my body responds to certain foods. Instead of focusing any weight gain, I try to focus on what I’ve learned.

Especially with everything else going on in the world right now, it’s easy to get down and beat yourself up when you don’t acheive a certain goal. It’s easy to look at my own holiday gains and lose motivation, and beat myself up. The negative talk in my head is pretty loud!

Or, I can choose to focus on other things…

  • The fact that I’m stronger and healthier this year than I was last year.
  • The fact that I’m not craving bad food as much as I used to. For a food addict, that’s an accomplishment!
  • The fact that although I ate a lot of bad food, I found myself getting sick of it quicker than what I used to.
  • The fact that at the end of the celebration, I felt satiated and I was actually kind of relieved to get back to a healthy routine.
  • The fact that although I might have picked up a few pounds, I’m still making progress from where I was in August and September!

I know I still have a ways to go to begin having a healthy relationship with food – believe me, I know that! But you know what? Although I’m not there YET, I’m on the journey of getting there and any improvement is progress and I’m getting there. I’m further than I was.

In regards to riding, I’ve not been able to ride as well because we’ve had a ton of rain and the pasture is too slick and deep to ride at this point. Just like with getting healthy and fit, I can either focus on the mud – which I can’t do anything about, or I can focus on things I can do something about. Instead of focusing on the things that kill motivation, I’ve decided to focus on those things I can do a little something about. I re-newed my NBHA membership which I haven’t done in 4 years. I’ve lined up the grader and builder for the new barn, and I’ve got the new fencing ready to go as well. Just those little things help keep me motivated and looking forward to the good things coming this year!

I’m learning every day it’s all in what you focus on that keeps you going. So what is your focus?

Supporting Those That Struggle

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With all the changes this year, it’s been a while since I’ve updated the blog….After getting the farm sold and doing some serious soul-searching, I’ve decided to keep it going if for no other reason than the fact that I’m passionate about horses and being healthy with them – inside and out-  and I enjoy sharing that with other people. It’s therapeutic in that it keeps me going and motivates me as well.

View from halfway up

Earlier this week, I shared some progress pics on the CWC Facebook page that I took during a swim break at the campground we’re staying in. A couple of months back, I purchased a bare piece of property and we have been staying in a fifth wheel camp trailer at a KOA Campground nearby while we slowly build. While most folks would consider that roughing it, one of the big perks is having a nice swimming pool to use!

Camper living

The post talked a bit about not only maintaining my weight loss, but more importantly it talked about my mental well-being. That although there were still some “bad” days, I’m never ever as low as I was before and that faith, changing how I ate, how I think, and having genuine honest supportive people had helped.

 

Not the same person!

I want to talk very candidly about the support part. 

This last year was rough with a lot of loss. Not only did I lose a fourteen year relationship and marriage but I also lost a family that I loved as my own. People think step parents don’t love or don’t grieve, but that’s just simply not true. I also lost friends and my own family through all of this.

In the midst of dealing with depression and a marriage that was falling apart, it was said by family to my ex that I was crazy and that I needed to get back on whatever it was that made me sane, and that I was going through a mid-life crisis. In the immediate throes of a separation argument, and a lowest point, I was told I was so crazy I didn’t know what day it was. (Gaslighting, anyone?) That same argument I was told that all those people who I thought were my friends were laughing at me and pitying me because I thought I was some twenty year old cowgirl. Narcissist and cheater were thrown out there too. Keep in mind this came from two people who said they loved me.

For someone with depression going through that with no support system, no family to turn to, and only a few good friends to confide in, that was an extremely hard time in my life. I don’t know what I would have done without my co-workers, my neighbor, and my best friend and “Superman” Austin Foust. Those were the people who wouldn’t let me forget they were there for me no matter what and I will never forget that as long as I live. God gave me those folks to get me through that dark time. I really believe it.

Any time you go through something like this you reflect on the past and try to figure out what happened, where it went wrong. Sometimes in doing so, things start to make perfect sense. For me, that’s exactly what happened. Only after I gained some distance was I able to clearly see the depth of the lies and their purpose, and the gross years of manipulation that had occurred and what I had let it do to me.

In looking back at comparison pictures, it’s clear to me that this was a downward spiral years in the making. This didn’t happen over night. These are not easy to look at, and most definitely not easy to share.

 

These pictures are close to ten years ago and they speak volumes. Yes, I was heavier but it’s not just about the weight. I was not healthy, physically or mentally either one. I couldn’t see it at the time, but now looking back I definitely can, especially when I look at comparison pictures.

I was exhausted because I wasn’t getting enough sleep (not by my own accord), and my body was riddled with inflammation to the point that I had a place on my face that didn’t heal for over a year. I was miserable and you can see it!

There’s a saying that if you’re struggling and your people are just watching then maybe they’re not you’re people. That’s true. If you’re going through depression and/or health issues and the ones that say they love you are not being proactive to help you get healthy (not supporting you to get healthy!) then maybe it’s time to re-evaluate who your people are and how important your health is and do something about it.

Don’t be afraid to cut ties if that’s what it takes. Sometimes removing yourself from toxic people is the only way to get well if they’re not going to change their behavior. You can only control your behavior, you can’t control theirs.

If you love someone who is struggling with their physical health, and/or their mental health what they need most is your support.

Sometimes people don’t need to hear what you think they should do, or whether or not you think they’re making a mistake. Most often they just need support in the form of listening while they come to terms with what they’re dealing with. They don’t need judgement, they need a place to talk. They also need to know you’re true (and loyal) to them behind their back, not just to their face. They need to know you care by your genuineness.

Aside from mental support, sleep has more impact on health and mental well-being than anything else a person can do. If someone you love isn’t sleeping well, support them by encouraging them to get to bed earlier. Let them know their sleep is a priority to you too so that they don’t feel any pressure to stay up to get things done, or spend time with you. If you’re watching TV, turn the TV down so they can sleep, and make sure  you watch it in another room. Be considerate by being quiet.

If you truly love someone and want the best for them, you don’t want to be an enabler by rewarding them or showing them love with unhealthy food, especially if they have a health condition that’s impacted by food.Don’t set them up for failure by making it harder to eat healthy – They’re already struggling with that. 

Instead of showing you care by bringing home a gallon of ice cream, bring home something healthy that they enjoy. Take the time to find out what that is.

Instead of dangling temptation in front of them by eating that double burger with fries while they eat a salad, you could eat a salad as well. Sometimes when you care about someone, it means sacrificing a little bit yourself. In the end, not only will they benefit, but you will as well because they see your support and you will have had a healthier meal.

It’s true that we’re responsible for ourselves, and our own happiness and we shouldn’t let someone else dictate our happiness. However, if we’re struggling with getting healthy we have to put ourselves in a place of success and part of that success is having support.

If you care about someone who is struggling, what are the most important ways you can support them?

If you’re someone struggling with health issues, what changes can you make to make progress? 

 

 

 

Improving Confidence

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The last several months my confidence has improved tremendously, and with it my riding has steadily progressed as well. Not only have my times on the barrel pattern improved, but I’m riding more aggressively than ever.

While losing fifty pounds certainly does help to a certain extent, what has helped more than anything is getting stronger, not just in my core but all over. When you feel strong, you feel in control of not only your horse, but yourself as well and that builds confidence.

I had mentioned in one of my earlier posts that I didn’t spend hours at the gym. I have an extremely busy life between working two jobs, running a horse farm, writing books & marketing them, and writing blogs. I don’t have the time to spend an hour every day at the gym.I lift weights and only do a total of 4-5 exercises per workout. It only takes around 20-30 minutes at most to complete the exercises that I do. That’s realistic and achievable for someone that’s busy.

There are three exercises in particular that have helped me the most in becoming a better rider. I like these exercises because not only do you work multiple muscle groups, you also get a cardio workout as well.

The first is a walking lunge with a forward arm raise. Here I’m using 10 pound weights. This is a great exercise for riding because not only does it work your legs, but it also requires balance to execute the position, and it works your entire core to lift the weights.

Walking Lunge With A Forward Arm Raise

Walking Lunge With A Forward Arm Raise

The next exercise is a plank position with a pull up. Here I’m using a 20 pound weight. Let me say when I first started all this, it was all I could do to pull up a 10 pound weight! I’ve seen the most improvement in this exercise. It’s also an exercise that requires balance and complete core interaction while working your arms.

Plank Position With Pull Up

Plank Position With Pull Up

The next two exercise is a crunch with weights. I use ten pound weights. There’s two variations that I do. One is a regular crunch with the weights just above my head. The other is a crunch into a sit up where I lift the weights up above my head. Both of these exercises simultaneously work your core while you’re working your arms. Because you’re using your core to lift the weights, it’s almost like weight lifting for your core!

Crunch With Weights

Crunch With Weights

Crunch & lift up

Crunch & lift up

The last exercise is a twist in sit up position with weights. Here I’m using 10 pound weights. This is another great exercise that works your core. If you keep your feet just a couple of inches off the floor while you’re doing the exercise, you’ll also work on balance at the same time.

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In addition to these, I also do the usual weight lifting exercises such as over head press, bench press, bent over row, and squats.

There’s numerous articles on the multiple health benefits of lifting weights besides just building muscle. Weight lifting helps with bone density, and it helps release growth hormones. Look at the bodybuilding grandmother Ernestine Shepherd and you’ll see that’s true! She’s an 80-something grandma that can do more push ups than most twenty year olds and she didn’t start weights until she was in her fifties!

Do you struggle with confidence in your riding? What is it that keeps you from feeling confident in the saddle?

Making Changes…

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It’s been a little while since my last blog post. I finally landed a second job waiting tables at an Italian restaurant three nights a week. It’s been a hectic schedule between working two jobs, keeping my horses ridden, and trying to get the farm sold. So far I’m managing, although I will say I do know I don’t want to wait tables as a second job for the rest of my life!

While I have a more extensive blog post planned for later this month, in the meantime I thought I would share an update on my physical progress, and a few quick tips on what has helped me so far. The next blog post, I’ll share some of my favorite exercises, and talk about how some of them relate directly to riding.

Dance night!

Dance night!

When I started the CWC blog a year and a half ago, it was the start of a journey for me. My weight had ballooned up to 208, and no matter what I did or how much weight I lost I was tired, achy, and miserable.

The first step I took was changing my internal dialogue. Instead of criticizing myself all the time, I started to try find positive things I liked. Being kinder to myself mentally was very hard at first, but as time went on it got better.

The next step for me was attempting to just eat real food, and limit the junk, and then also limit dairy. I didn’t count calories, carbs or anything else. I just ate natural foods most of the time.

I usually fluctuated twenty or pounds anyhow, and by eating naturally, over the course of time I managed to drop off that twenty pounds and keep it off. However, there were many days I still felt tired and achy and my mental health wasn’t the best either.

Willie Bobby & I at the barrel race

Willie Bobby & I at the barrel race

This past March, I decided to make even more changes. I started eating protein and vegetables. Again, I didn’t count calories or anything else. I kept it extremely simple – I could have anything I wanted as long as it was protein or veggies.

I also started lifting weights, and just like with my food I kept it simple. Just three or four exercises a few times a week and no more than fifteen to twenty minutes. I knew it wasn’t realistic to expect myself to keep up more than that.

This pic below was taken several weeks back, but this week my scales said 155. I haven’t been this thin since my EARLY twenties!

Two different girls, two different mindsets!

Two different girls, two different mindsets!

I’ve not strayed from the meat and veggies since I started in March. I haven’t had any bread, sweets, or pasta even once. The interesting thing is that I don’t want any! For the first time in my life I finally have control over what I eat. There’s no bingeing or medicating with food!

One thing that has helped me has been the wise words of a good friend of mine that’s a Personal Trainer and veteran from Colorado, Scot Heminger – “Think of yourself as an athlete. Athletes don’t diet and exercise. They fuel their bodies and train to get better.” That mindset has made a huge difference because I don’t look at eating and exercise as deprivation and punishment, I look at them as a way to get BETTER.

Another difference I’ve seen has been my mental health. I no longer have the mood swings or the depression that I had before. Granted, I did make a big life change in getting divorced and surrounding myself with positive people, but I do think the change in diet has had an impact on my mental health.

Not only have I gained control over my appetite, and have a healthier outlook, I’ve also experienced a big increase in energy. My joints and my body also don’t ache like they did before. Because of all that, I feel like doing a lot more  – and it’s wonderful!

While all these side effects are great, the one side effect that is probably the best is my improved confidence. I walk taller and feel better about myself, and I feel strong! That confidence has found it’s way into my riding as well. I’m running barrels more aggressively than I ever have my entire life and I’m clocking a little faster every time I run.

NBHA Barrel Race

NBHA Barrel Race

I’m still a work in progress, but if I didn’t lose another pound I would be completely satisfied with where I’m at. I’m happy, and what I’m doing is realistically maintainable. Looking back, it’s hard to believe that where I am now started by simply loving myself a little more and making a few simple changes. It’s true what they say – change the mind and the body will follow. I think I’m living proof of that — and you can be too!

 

 

 

 

 

It Seems To Be Working

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When I started Cowgirls With Curves earlier this year, I wasn’t exactly sure what direction it would take. All I knew was that I was passionate about sharing horses and encouraging others to pursue their dreams. Little did I know what kind of impact that it would have, and that it would be just as much of a journey for me as it has been for those that keep up with the blog.

The journey has led me to make quite a few changes and quite frankly they seem to be working.

I’ve stopped obsessing over weight and size.

Quite frankly, this is new territory for me because I don’t think there’s ever been a time in which I’ve either been on some kind of diet, or I’ve been feeling guilty because I’m not on one and I’ve gained weight.

Instead, I’ve been focusing on how I feel, whether or not I have energy, and if my mental status is in a good place.

I’ve stopped obsessing over what I eat and listening to what my body says.

I’ve learned that I don’t feel well at all when I eat grains, soy (in certain quantities)  dairy (with the exception of butter), sodas, and sweets. Instead of focusing on not having those things, I focus on real natural foods that I love that I can have that don’t have a detrimental effect on how I feel, and getting enough protein and fat in during the day.

I’ve started focusing more on real food.  

Instead of getting caught up in “calories in -vs- calories out”, and tracking every ounce of food I put in my mouth, I’ve been focusing on just eating real food that makes me feel good. I haven’t been listening to what all the doctors and fitness experts say, instead I’ve been listening to what my body says.

I’m eating a lot more protein.

I’ve learned that the typical meals of an egg for breakfast, and a lean protein at lunch and supper is not enough protein for me. I don’t have enough energy and my cravings are still there. However, if I have at least one serving of protein powder with 20g of protein, It’s a whole different story. My energy levels are much higher, and my cravings are minimal.

I’m eating more real fats like butter and olive oil.

Fats stabilize your blood sugar and they make you feel full and satisfied. When you’re full land satisfied with real food you don’t have any desire for junk!

I’m not limiting myself.

I may have a steak and baked potato with plenty of butter and salt. I don’t worry about the portion or limiting the butter or anything else – I just eat until I have my fill. I don’t want to end my meal still wanting anything because that’s when I wind up eating the things I shouldn’t eat.

I’m not beating myself up.

Weekends usually wind up being “cheat” time when I just have to have some cheese dip or pizza. If eat something that I shouldn’t, I don’t beat myself up about it – my body already does that for me if I eat enough of it.

The last meal is 4 hours before bedtime.

I’ve learned that if I eat a full meal in the evenings, I don’t sleep as well. I also have a tendency to get heartburn if I eat late. I try to eat a hearty lunch and then eat another snack with plenty of protein a couple of hours later. If I just absolutely have to have something, I’ll have a smaller serving of protein shake with almond milk.

I’m taking a probiotic.

With all the new research on probiotics and how it effects your mental health, and weight I decided to start taking a probiotic that has a prebiotic as well. While probiotics add good bacteria to your digestive tract, prebiotics feeds the beneficial bacteria you already have so you can digest your food more efficiently.

For years, even though I got plenty of sunshine and drank a lot of dairy I have been deficient in vitamin D and calcium. Even though I’ve always eaten plenty of spinach and red meat which I cooked in an iron skillet, I’ve always been border line anemic even with taking an iron supplement.

Obviously I’m not absorbing my food, which would explain why I need more protein than the usual recommended amounts. Think about it – if you’re not absorbing your food there’s no way to tell how much you’re not absorbing, so the recommended daily amount really can’t apply!

I make sure I get at least 7 hours of sleep – no exceptions!

Sleep is another thing that has a huge impact on how you feel and perform, how you deal with stress, and how well you eat. I recently read a study that said lack of sleep can be as detrimental as smoking! Since I’ve been focusing on things that make me feel better, I’ve made it a priority to get at least 7 hours of sleep a night. Those 7 hours are sacred and non-negotiable!

Progesterone cream is awesome!

On a side note, suspecting some hormonal issues I started using a progesterone cream that does not contain estrogen-like herbs. It definitely helps in the sleep department, not to mention it helps with my mental status!

I don’t work out – for now.

Short of stretching, pun intended, instead of focusing on getting the regular set of exercises in every day, I’ve been focusing more on just riding. I have five horses that really need to be ridden through the course of the week (after stalls are done), and I’ve taken on a client horse to bring along as a back up barrel prospect. If you think about it, with that many horses I have a gym sitting in my pasture – all I have to do is ride! Once winter comes, and the horses get a break, I’ll go back to getting in some short sessions of kettlebells but for now I’m using my horses as my gym equipment.

Client horses at a barrel race.

Client horses at a barrel race.

So where have all these changes gotten me?

 

For one, I’m happier and less stressed.

I’m not obsessing over what I can and can’t have, and because I don’t feel guilty about not meeting some standard that I think I’m supposed to meet.

I have more time – which also helps with stress!

Because I’m not having to get in a workout every morning I have more time to prep meals and write.

I feel better!

Although still not optimal, my energy levels are getting better, and I’m not struggling with depression as often. I’m starting to pay closer attention to how food impacts both of those things and that helps keep me motivated more than anything.

I’ve lost close to 20 pounds since the first of the year.

Since the first of the year, I’ve lost close to 20 pounds. To some, that might not be quick enough but it’s not the time or even the weight that matters. What matters is what I’m gaining through it all – a sense of self-control and happiness, and feeling better.

I have more self-control.

For the first time in my entire life I’m starting to have self-control when it comes to food. Even when I do eat junk, I’m not going overboard, and I’m able to say “No” to food that I  normally would have to have.

I don’t necessarily think it’s one thing that’s making the difference. For instance, I don’t think I can just eat more protein and lose the weight. I think it’s a combination of the mindset and the other changes together that’s making a difference.

Have you made changes that are working? What improvements have you seen?

Riding with my step-son.

Riding with my step-son.

 

 

 

 

 

 

 

How Much Is Too Much?

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Since starting Cowgirls With Curves, I’ve had an increase in followers on Twitter. Interestingly enough, most of them are fitness fanatics. Most of them post about the fastest way to get ripped, or the latest greatest diet supplement. Needless to say, people in my demographic are their biggest clients and I’m sure that’s what they’re counting on!

How much time at the gym did he spend to look like this???

How much time at the gym did he spend to look like this???

One of the things I’ve noticed is how much time they spend in the gym. It’s never 15-20 minutes. It’s at least an hour, often more, 5-6 days a week. They dedicate their whole life to looking good, eating healthy and working out. That’s fine if that’s what you love.

The problem is that we tend to hold those folks up as a standard, and all too often we’re made to feel guilty if we don’t put that same hour in at the gym. Think about it. How many articles have you read that have said if you’re not spending a minimum of thirty minutes a day working out you’re wasting your time?

No one dies saying they wished they’d worked more. I have a sneaking suspicion that no one dies saying they wished they’re worked out more either. On a side note, I can imagine them saying they wished they’d ridden a few more horses!

This looks like a fun way to stay active!

This looks like a fun way to stay active!

I work in the healthcare industry and I’m surrounded by “healthy” people who live in the suburbs and fill their lives with yoga, gyms and kid’s soccer games. More than once I’ve gotten little looks when I say I’m taking the elevator because I get enough walking in every morning.

But seriously, we have nine horses and I spend a full hour every morning cleaning stalls, dumping feed, and bringing horses in – seven days week. I’m going non-stop. While they are just getting up casually drinking their coffee from their Keurig and worrying about what are going to wear for the day, I’m already out dumping a load of manure!

Then when they come home and worry about cooking dinner or what soccer game to go to next, I’m saddling a horse to ride or giving a riding lesson right up until time to go to bed because it’s the only time I have to get my riding in. My morning starts at 4am most of the time.

Naturally, when I go to work, the last thing I want to do is walk up the stairs! I also don’t want to get up an hour earlier just to get a workout in. I used to, but not any more.

While I do think it’s important to build strength, especially as riders, I think it’s also important to keep a happy balance. I think you also have to consider what are you getting in return for what it’s costing you. Is it worth it?

If that hour at the gym is really a sanity break for you, then yes it’s absolutely worth it. My guess is that’s a healthy habit that will stand a good chance of lasting a long time and that’s great!

On the flip side, if you’re stressed just making it to the gym because you’re so cramped on time, or you’re working out instead of getting a recommended amount of sleep, or it’s taking you away from important activities then maybe it’s time to re-evaluate what you’re doing. That hour may be causing more harm than good in some ways. If you’re overwhelmed by getting in that hour or even thirty minutes a day of exercise, then maybe it’s time to try something different.

Spending 10-15 minutes a day on core exercises or kettlebells really can offer some benefits, and you’ll see a definite improvement in your riding. That 10-15 minutes doesn’t even have to be all at one time – it can be broken up into different quick sessions throughout the day.

A few weeks back, I ran across this article on PopSugar. It talks about how instead of exercising in the traditional sense, you can find other ways to get active and healthy. If you’re like me and already getting that hour of barn chores in every morning you’re already half way there!

If you’re spending that hour in the gym every day, do it because you look forward to it, not because you feel you have to.

How many of you have felt stressed getting your exercise routine in every day? How did you deal with that stress and did you make any changes?

One of our afternoon rides. THIS is what's important.

One of our afternoon rides. THIS is what’s important.

Little Changes

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Most of us know that horses react better and learn more when things are broken down into little increments, or changes. It may not seem like you’re getting a whole lot done in short sessions, but training actually progresses quicker that way. They retain more and have a better attitude which allows the training to progress at a faster rate.

Humans are the same way…

Read any article on long-term weight loss and they’ll tell you that when it comes to food it’s not a diet, it’s a lifestyle change. The reasoning behind that is that diets are too strict and unrealistic to maintain. I tend to agree with that, but at the same time changing  your whole lifestyle is major upset as well.

If you think about it, a diet is temporary even if it is for a few months. A lifestyle change, on the other hand is permanent. That’s kind of scary – you’re changing your whole life, not just what you put into your body!

The older I get, the more minimalistic I’ve noticed I’m becoming. I ask myself, “What small changes can I make?”

For a person that’s always been impatient and wanted results fast, that’s a pretty big change in itself. I’ve spent decades going on the next greatest diet and going down the scale to get results quickly only to go right back up. I got the results quickly – unfortunately those results were quick in both directions!

Are you getting enough vegetables?

Are you getting enough vegetables?

Like everyone else out there, I’m busy and have a full schedule. I already get up at 4am most mornings and my day is stuffed full of things that have to be done. I can’t radically upset that apple cart! Yet, I know I need to make some changes to be healthy.

So how do you make those changes when your day is already full? I’m finding the easiest way is to make small changes, and make them as effortless and enjoyable as possible. If something is too hard, or not enjoyable then it’s too easy to slip back into old habits and schedules.

One small change that I made several months ago is drinking home made green smoothies. I throw in a handful of kale or spinach and then fill the rest with fruit, almond or cashew milk, and vanilla protein powder. It takes maybe 5 minutes to fix. I take the smoothie with me to work and that’s my daily breakfast.

Spinach, banana, strawberry, Raw brand Protein powder.

Spinach, banana, strawberry, Raw brand Protein powder.

One of the most important things in drinking a smoothie every day is to make sure I enjoy the taste. If not, I’m not going to be motivated to drink it every day. I add enough fruit to improve the taste of the spinach, and add a protein powder that I truly love. I have to steer clear of soy and whey which made it a little difficult to find a good tasting protein powder but I found a couple of great tasting and affordable protein powders at Swansons Vitamins.

Because the green smoothies are quick and easy to make, and I enjoy the taste, it’s not been all that hard to maintain that one change. As a result, I’ve started drinking smoothies at other times as well. For instance, when I’m either short or time or it’s too late to actually make a meal.

The good thing about having a green smoothie for breakfast is that leaves only two other meals to manage during the day. Even if you bomb those two meals, you’ve at least gotten in one healthy meal for the day! It’s all in how you break it down.

Just like with horses, small changes can make a huge impact long term. What small changes can you make in your life that will make a difference in your health? Maybe it’s making that smoothie for breakfast. Maybe it’s getting an extra fifteen minutes of sleep. Whatever it is, find a way to make it easy and enjoyable to maintain it.

 

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What Is Really Important?

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Stop for just a moment and take a breath. Now, ask yourself one question – What is really important?

What gives you peace?

What gives you peace?

It’s so easy to get on the hamster wheel every day and wear blinders. We run along spending our time doing all kinds of things that we think at the moment are important and yet we’re spending the most precious asset we have that we can’t get back – time. Once it’s gone, it’s gone. Just like a barrel horse that only has so many runs, we only have so many hours in our lives, and yet we spend time as though we have an unlimited amount of it.

You have to ask yourself, what is it that causes us to spend our time in the ways that we do? What are the pressures and/or desires that guide us in how we spend our time? Of course, the next natural question is if it’s worth it?

What is it that you spend your time doing and why do you do it? Does it bring joy? Does it bring peace?

The sad thing is that the majority of what we spend our time and effort on doesn’t bring either one of those things. So, why are we investing so much time and energy doing them?

In the big scheme of things, none of us are guaranteed tomorrow, let alone the very next breath. Yet, we all live and act like we do. As a result we spend an enormous of time on things that really don’t even matter. They don’t bring us joy or peace.

My challenge to you, and to myself, is to stop and figure out what is really important in your life, and what really matters. Ask yourself, “What brings me joy? What brings me peace? What makes a difference?” Find out what those things are for you and then DO them. We’re giving up our time every second we breathe – we need to invest it in something that is worth it.

Spend time riding.

Spend time riding.

Life is too short to not pursue passions that we’ve been given. Passions give us purpose and direction, and they also give us joy.

If you’re passionate about something, then it is important. It’s also worth the time and energy that you invest – so go invest it! Life is too short not to because we only get one shot.

What are you passionate about and why? How can you spend more time pursuing what it is that you love to do?

What is it that you love?

What is it that you love?

 

Find YOUR Journey

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I always try to give a shoutout to those folks that I believe have something special. Zakk Tompkins, owner of On The Edge rodeo apparel is one of those folks. I recently interviewed Zakk for my author blog, Talking In The Barn, and I was quite surprised at how open he was about his struggle with depression. I really believe this young man has a big purpose in life to help others and be a voice that’s not often heard but is all to real. If you get a chance, please check out the interview and his blog, Be Remembered Be Bold.

Cowgirls are known for blazing their own trail but sometimes when it comes to our daily lives we have a tendency to think we should follow the crowd, or listen to the conventional wisdom at the time. If you don’t believe that, just visit a barrel racing forum the first three months of the year – there’s a least two posts a week asking what the best diet or diet supplement is, or what the best exercise is to lose weight. Most of the times, those posts receive more responses than the actual horse posts that the sites are designed for in the first place – that says volumes about our head space!

We’re told by physicians, fitness gurus, and supplement companies what we should be eating and how we should be working out. Yet at the same time it’s interesting that they all often contradict each other, and even more interesting is the fact that recommendations are constantly changing. It’s somewhat reminiscent of the drugs that were originally touted to be harmless and then later have a warning label of horrible side effects.

A few years back, like the majority of women in their 30-40’s, I was on a common low-grade anti-depressant for a few years. I wasn’t sleeping well, I was tired, and basically had some depression. I work in the health care field but am holistic thinking by nature. I wasn’t too keen on taking medication but I had to do something and there were no alternatives. The doctors just said I needed to exercise more  – I was already getting an hour’s worth of barn chores in the morning.

One New Year I started off with a bang to get in shape. I joined the gym and went on a diet that included veggies, lean protein, and low-fat dairy – I ate a lot of greek yogurt.

Not long after I started the diet, I developed bronchitis along with a sinus infection. Even with antibiotics and enough Mucinex to kill a horse, I just could not get any better. I was sick for at least two months.

I knew dairy could cause thicker mucous and sinus issues. I also knew that most physicians will tell you that’s hogwash but since everything else had failed to work, I decided to try eliminating dairy. A week later, I was already feeling much better and the bronchitis was gone.

That’s when I first decided to cut back on dairy, against conventional medical wisdom as it supplies calcium and vitamin D. Since making that change, I’ve not had the sinus problems that I’ve had before. Any time I do have sinus trouble, it’s always after I’ve gone on a cheese and ice cream binge!

Around this period of time, I developed a bump and then a sore on my face that wouldn’t go away for over a year. A biopsy and blood work showed inflammation but that was it – the doctor was stumped. After doing some research, I asked my physician about Lupus. Based on the biopsy, blood work, and some joint pain that I was having he said that was a possibility and sent me to a rheumatoid specialist who promptly offered medication as the only solution. The medication made me feel like I had the flu, not to mention it had some horrendous long-term side effects.

Not having any alternatives to the medication, I started doing my own research. One of the things that I found was that the anti-depressant I was on could cause inflammation and auto-immune type symptoms. I also learned that certain foods like gluten and dairy could do the same. Armed with that information, I started on a journey of experimentation to see how my body would react.

Long story short, after going off all the medication, and cutting way back on gluten and dairy, the place on my face went away. By experimentation and paying close attention to how my body reacts to food, I learned that dairy and gluten both affect my breathing, cause joint pain, and causes my skin to develop inflamed bumps.

Did you know tomatoes can cause heart burn & cause Rosacea to flare up?

Did you know tomatoes can cause heart burn & cause Rosacea to flare up?

The ironic thing is that foods that the health industry tell you to eat (whole wheat, non-fat dairy) make me sick. The other irony is that conventional medicine had missed that fact.

I tell you this long story to say this —  don’t be afraid to find your own journey when it comes to food and exercise.

In finding your journey when it comes to nutrition and exercise, there’s a few things to consider.

  • How does you body react to certain foods? Start paying attention to even the very small changes that you see in your body and your thinking when you eat certain foods. Sometimes the changes are extremely small and aren’t noticeable until you start keeping track.
  • What nutrition packed foods do you truly love that also makes you feel better? If you can’t enjoy the food you’re eating, you’re not going to be able to keep up that way of eating for long. Face it – we love to eat! Find foods that bring you joy that are also packed with nutrition. For instance, I absolutely love mushrooms and red bell peppers. Instead of always eating bland salads that I don’t enjoy, I’ll brown some mushrooms and peppers in garlic and olive oil… I’m getting hungry just thinking about it!
  • What does the bigger picture look like? Finding happiness in life is all about balance. If you feel like your food or exercise is taking a toll on other important areas of your life then it’s time to re-evaluate. It’s ok to compromise and adjust if you have to – it’s YOUR journey, not someone else’s so don’t compare and don’t feel guilty if you’re not putting a million hours into running on the treadmill!
  • What type of exercise do you enjoy? The more you truly enjoy an activity the more likely you’ll continue doing it. If you don’t enjoy any other form of exercise other than riding, then ride! You can always bump it up and make it more challenging by riding bareback, cantering for longer periods of time, or staying in two point. At least do something and make sure it’s something you enjoy.

fitnessjog

I spent a lot of years listening to the “experts” and it got me nowhere. Just because the medical and fitness experts say you should eat a certain food, take a certain supplement. or work out a certain way doesn’t mean that it will work for YOU. We are all different and you can’t compare. What works for one person doesn’t necessarily work for another. In the end, this is your life and your journey and you only get to take one ride!