Perple Mudd Photography

What I've Learned on this Journey: To A Healthier Lifestyle

2012-02-21T13:08:00.005-08:00

Want To Avoid Dementia & Alzheimer

Remember This Ageless Truth: Exercise & Good Nutrition

Goes A Long Way In Improving and Maintaining Your Health!

Proverbs 17:22 A Cheerful heart is good medicines, but a crushed spirit dries up the bones (KJV). Crushed—a force that destroys or deforms (Webster’s).

That crushing force for so many of us comes in the form of poor health choices. We choose convenience over good nutrition and exercise, until another force demands that we either change or else…

Here are some encouraging benefits that may help us all to stay focus on the goal of improving and maintaining good healthy choices.

Beth Howard (2012) reports that many experts now believe you can prevent or at least delay dementia—even if you have a genetic predisposition. The experts further reveal the Alzheimer’s disease risk factors are obesity, diabetes, smoking and low physical activity, and reducing these factors by 25 percent could prevent up to a half million cases of Alzheimer’s disease in the U.S. according to a recent University of California, San Francisco analysis (Howard, 2012).

Solutions:

1. Get Moving:

Higher exercise levels can reduce dementia risk by 30 to 40 percent.

2. Pump Some Iron:

Resistance and weight training increases cognitive function and increase levels of growth factors in the brain.

3. Seek out New Skills:

Challenge & Learning spurs the growth & connection of new brain cells.

4. Meditation:

Stress impairs memory. Meditation reduces Stress and then your mind is free. (Meditating on God’s Words brings about multiple benefits.)

5. Eat like a Greek:

A heart friendly Mediterranean diet—fish, vegetables, fruit, nuts and beans—reduced Alzheimer’s risk by 34 to 48 percent in studies conducted by Columbia University.

6. Spice It Up:

Herbs & Spices as black pepper, cinnamon, oregano, basil, parsley, ginger and vanilla are high antioxidants, which may help build brainpower.

7. Find Your Purpose:

Discovering your mission in Life (& in the Lord) can help you stay sharp.

8. Get a (Social) Life:

A rich social life protects against dementia by providing emotional and mental stimulation.

9. Reduce Your Risks:

Reduce your health risks, which are associated with dementia and Alzheimer’s disease.

10. Check Vitamin Deficiencies:

Older adults do not always get all the nutrients they need due to a decline in digestive acids or medications that interferes with the absorption.

REMEMBER:

Whatever I have (a need to maintain a healthier lifestyle), wherever I am (at work, home and no matter where my health starting point is), I can make it through anything (eating healthier and exercising even when I am tired) in the One who makes me who I am (I am a good steward over the temple God has given me). Philippians 4:13 MSG

Best Wishes for a Healthier Path!

Reference:

Howard, B. (2012). Age-proof your brain. AARP The Magazine , 55 (28), 53-56.

What I've Learned on this Journey: To A Healthier Lifestyle

2012-02-03T10:17:00.001-08:00

Go Red for Women Day…February 3, 2012

Read Food Labels!

Reading is fundamental to our survival and reading status updates on Facebook and Twitter really does not count for fundamental reading material. It can be entertaining and sometimes aggravating, however, reading food labels may save your health.

Reading food labels is essential. There is much debate and controversy over standardizing food-packaging labeling and about the truth in labeling. A vast amount of products use varying labeling methods and some are quite deceiving as well, i.e. Total Fat 3g per serving: serving size equals ½ teaspoon. Therefore, when you make your purchases based on the non-standard front label, it can be misleading. The whole process becomes confusing and time consuming…but it is so worth the effort and time. The key to reading food labeling involves understanding portion or serving sizes. It also takes basic math skills…so your math teacher was right and you might have been wrong for saying you wouldn’t need math and fractions in everyday life. Take the time to read food labels.*

Go Red for Women Day!

Today is the American Heart Association’s Go Red for Women Day. It is an observance to bring more awareness about women and heart disease. Heart Disease is the number one killer of women and the signs and symptoms are different from men. http://www.goredforwomen.org/index.aspx

Eating right and exercising regularly are two viable solutions in combating this problem for both women and men. Moreover, the problem is growing in children as well and they too can benefit from eating better and exercising more.

February is a short month, but a very important one. One it is my birthday month (yes shameful personal plug), and more important it is the month we observe Black History and Heart Awareness. For all Americans regardless of ethnicity heart health is important. In African Americans who seem to suffer at a higher per person rate, it is critical. So, please commit to making a positive change in your eating and exercising habits.

*Helpful Links about Fat & Sodium intake:

http://www.mayoclinic.com/health/fat/NU00262

http://www.mayoclinic.com/health/sodium/NU00284

http://www.acaloriecounter.com/diet/how-much-fat-per-day/

REMEMBER:

Best Wishes for a Healthier Path!

What I've Learned on this Journey: To A Healthier Lifestyle

2012-01-02T12:53:00.000-08:00

It is a New Year…2012

…You’ll find all your everyday human concerns will be met. Matthew 6:33 MSG

The above verse is God Wisdom and it is advice that I can offer to all who are setting out to make the long, vague lists of New Year’s Resolutions.

In one of my earlier posts about my journey to a healthier me: What I’ve Learned on This Journey, I mentioned how, I first asked God for strength to endeavor in meeting and completing my goals. The result: success!

Everywhere you look and listen, everyone seems to be obsessing about losing weight and getting fit—with good reason too. I, like you, witnessed many health related illnesses and deaths last year, both up close and in the media. A need to be concern, even obsessing should be inevitable. There are many plans, programs and countless fads to entertain your decisions. However, the one thing that many experts agree and studies have shown, is that 4 out of 5 New Year’s Resolutions made fail (Orenstein & Macellin, 2012). A third will not even make it to February. Consequently, the so-called experts’ lack of confidence in your ability to complete your task is not what will keep you from succeeding. The only thing that will really stand in your way is YOU.

SOLUTION: Make a plan not a list. Decide what you would like as the results, and then think about how to reach your goals. Research and consult with someone who has had success in reaching similar goals. Seek God, stay focus and be very determined. Remember that when you set good goals, Satan will try to trip you up at every turn: Using things that seem harmless and even good to prevent you from reaching your goals.

Do not be tempted to say, “I’ll do it tomorrow,” for all you have right now, is now. So, do it TODAY! It will be difficult and you will have to be flexible with your schedule. You will not always be able to strictly stick to your schedule or plan. Again, be flexible and do not beat yourself up over short-term failures. Pick yourself up and start again as many times as it takes your plan to catch on and embed into your daily priorities. Trust me, you will be glad when you reach your goal.

Whatever I have (a need to maintain a healthier lifestyle), wherever I am (at work, home and no matter where my health starting point is), I can make it through anything (eating healthier and exercising even when I am tired) in the One who makes me who I am (I am a good steward over the temple God has given me). Philippians 4:13 MSG

Best Wishes for a Healthier Path!

References

Orenstein, B. W., & Macellin, M. M. (2012, January 1). 10 Weight loss resolutions to skip this year. Retrieved from Everyday Health: http://www.everydayhealth.com/weight-pictures/weight-loss-resolutions-to-skip-this-year.aspx?xid=nl_MyCalorieCounterNewsletter_20120101#/slide-1

What I've Learned on this Journey: To A Healthier Lifestyle

2011-12-20T10:34:00.000-08:00

I Am Expecting A Miracle—Even If It Is Not In The Form That I Expect!

We Sing: “I’m Looking For a Miracle, I Expect the Impossible”

Well at least we used to sing that song as if we meant it. Now, it is funny, because that song is one that children with child-like faith sing…we clap and praise along with them—but do we really believe the words or think it is just another catchy tune with a nice beat. The faith God says we need is very similar to the faith that children have. However, as we have grown older, we have a tendency to use more self-reliance instead of expecting a miracle, believing in the impossible.

God’s word is a Living Word, which means it is just as relevant today as it has ever been—even to Mary & Joseph, the Woman with the issue of Blood and Jarius’s daughter. Then, what is the problem, why do adults not look for miracles these days, expecting the impossible?

I do not have that answer, however I suspect that they, like me, are control-freaks. Some adults tend to have a need to control everything and everyone around them, because of their desire to control the outcome, or their belief that they know what is best. We have limited thinking and are unable to conceive the impossible in our natural minds. We also tend to have plans that we make without consulting God. Then we manipulate the system–so to speak–to fit what we want. Unfortunately, we just simply spend a lot of time wrestling against our own wills instead of submitting to God’s Will.

What impossible thing will you believe God for today?

Think Big!

Matthew 17 (KJV)

And Jesus said unto them, Because of your unbelief: for verily I say unto you, if ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.

Merry Christmas!

What I've Learned on this Journey: To A Healthier Lifestyle

2011-11-28T23:48:00.000-08:00

Never a Dull Moment!

I have returned to blogging about my Journey to a Healthier Me.

As I approach the one-year mark of my initial decision to finally do something, I would like to reflect as well as give an update on my progress.

First and foremost, Thanks unto God for all He has enabled me to accomplished. Without Him, I would not have made it on my overall Journey thus far.

Getting from busting out of a 16 (because I refused to go up to size 18) down to a size 10 has taken some discipline.

Truth: Along this yearlong journey I have maintained a steady level of commitment to my new lifestyle of eating and exercising. Nevertheless, even I stumbled a little a few weeks before Thanksgiving and of course Thanksgiving Day!

Facts: While studying and preparing to complete the course work for my MBA, I really had to ‘buckle-down’ and remain glued to my computer. Consequently, that extra time at my desk subtracted time away from my yoga mat. Additionally, I sought out comfort foods as well, i.e. pastas and breads. This was a BAD combination, but to top it all off, the heaviness of the Thanksgiving meal really made the scales move (in the wrong direction).

Lesson: The lesson of course is that pursuing a healthier eating and exercise life-style is high maintenance and needs the same kind of focused attention just like our relationships i.e. spiritual or romantic. When we care about something or someone we must put forth focused attention to assure that we maintain a certain level of commitment to satisfy the established requirements.

Renewed Goal: Remain Focused! Simple as that…I will admit that it can be hard to muster up the strength and wherewithal to do a cardio and/or yoga workout everyday…And yes it is much easier to go through someone’s drive-thru than it is to go home and prepare a healthy meal—Notice I did not say cook: not all of us are super chefs, but the least of us can put together healthy meals. However, most times the “Road Less Traveled” is the best path for many aspects of our lives including diet and exercise.

I (You) Can Do All Things through Christ, which strengtheneth me (you). Philippians 4:13 KJV

Best Wishes for a Healthier Path!

Special Edition of What I've Learned On The Journey To A Healthier Lifestyle

2011-10-10T11:10:00.000-07:00

This morning I was speaking with a friend about what I am wearing in the above photograph. Some of you might have recognized right off that my ensemble is a tribute to Steve Jobs, Apple’s founder and former CEO…others may have just thought wow it’s too hot still to have on a turtleneck.

Back to our conversation, which lead to the fact that as successful as Steve Jobs had become with his brand of wisdom and technology, he still lacked (as far as the general public knows) a real relationship with God through Jesus. My friend presented an excellent analogy about the differences between Steve Jobs and a local community member, whom is known for his exemplary faith (hint: a former Sunday School Superintendent).

As much as I admired Steve for his leadership style, innovative products and simple wardrobe, I think I admire him even more now that I realize that his persistence for better technology, now allows me to grow closer to God. One of my many iPhone apps is my YouVersion™ Bible app, which has several translations that helps me to better discern what the Living Word is speaking to my everyday life. On my very portable and powerful MacBook Pro, I am now able to research various Bible commentaries. Moreover, the combination of the iPhone 3G mobile technologies, with my Apple MacBook Pro airport technology, I am able to surf God’s Wisdom wherever I go.

Jobs may have never confessed Christ, but that did not stop God from using Steve’s earthly wisdom to technologically advance His (God’s) Kingdom.

In addition, as a side note, it was with my MacBook Pro and iPhone 4 that I was able to train, exercise and track my daily weight loss progress efficiently. I also research and store Healthy recipes on my iPhone. If only my iPhone could cook, I'd be in business. LOL

And…so much more!

What I've Learned on this Journey: To A Healthier Lifestyle

2011-10-01T07:55:00.000-07:00

The New Economy & High Blood Pressure…pressure will cause you to change

As I was walking this morning, I had an interesting revelation. Nothing new, just saw it in a different light.

Revelation: The New Economy is to Business as High Blood Pressure is to Health.

There is nothing like some life changing pressure to get us moving…usually in the right direction. It is hard to escape all of the commentators, opinions and newscasts about the New Economy. To most, I am sure it feels old and worn out. However, it is a new, scary and unpredictable beast—filled with many new opportunities. Consequently, these very qualities of the New Economy, is the catalyst for change. Organizations and individuals that never saw a need in the past to do things differently have seen the light…enough about business and the economy.

In other matters of life, High Blood Pressure, diabetes, high cholesterol, and a number of other weight-related diseases have caused a number of people to also change their ways: Including me. I say weight-related, because being overweight is not the only potential factor for developing these diseases. Having pre-symptoms to some of these problems, I am fortunate that I feared them and made changes early. Many people struggle with these issues because symptoms often reveal themselves too late.

Well…why do we play fast and loose with our health anyway? Why must we have our backs pushed up against the walls before we do anything about our eating and exercise habits? Answer: We are humans and just like in business, even if we can see a need for change and the pending benefit of the change…we simply refuse to do anything before we absolutely must do so. The potential problem with this method is that we take unnecessary risks and occasionally do irreversible damage.

Decide today to make a Healthy change! Don't wait another minute!

Audra

What I've Learned on this Journey: To A Healthier Lifestyle

2011-09-16T07:34:00.000-07:00

A Pound is a Pound is a Pound…

Thankful that I am here…

Yes, I am still very thankful that God allowed me to get this far…and that will be the next post.

However, this morning I woke up thinking about other lessons learned on this journey. One particular lesson is that a pound is a pound, no matter what. I have often heard many people (women in particular) say, “You know muscle weighs more than fat.” Ha! That is so funny and almost sounds correct until you apply some critical thinking to that thought. A pound is a pound! Therefore, a pound of muscle weighs (exactly) the same as a pound of fat.

Understanding the idea behind this incorrect saying was key to not fooling myself when and if the numbers of the scale went up instead of down during my journey. Well, that is just it! When dieting, or changing our overall lifestyle in order to achieve weight reduction, we often get discouraged when the numbers on the scales seem to be going in the wrong direction. Essentially, saying that muscle weighs more than fat, helps us (or some) to cope with the disappointment of what seems like a failure in our efforts. Consequently, the truth is most likely the opposite of what we think.

The truth is that muscle burns fats, but it does not out weigh fat. Right now, I believe that I truly have more muscles than before setting out on this journey and I can assure you that my muscle is not out weighing my fat. This is especially true now that I am down 47 pounds from my fatty weight to my lean muscle weight (technically 52 from my October 2010 weight…but I officially started from my January 2011 weight).

The core idea about fat and muscle that most people have is correct, it is just incorrectly stated. A pound is a pound is a pound. Instead of weighing more, muscle is denser and appears smaller than the same amount of fat. Therefore, if we had two equal sized containers and filled them both to capacity, one with fat and one with muscles, then the one with muscle would perhaps weigh a lot more. There, a morning science lesson in volume versus weight.

Stay tune to the next post about: Thankfulness & Doing My Part in helping my healthy outlook.

A. J.'s in the House

2011-09-15T12:15:00.000-07:00

This adorable puppy was my latest canine photography subject. Full of energy and entertainment, A.J. literally ran circles around me—No, really! He is as cute as pie, with his little legs. Do not be fool though; those little legs can carry him very fast. When A. J. did break from his run, he occasionally sat still so that my shutter could capture the essence of his cuteness.

The mini session was fun and entertaining. Thanks to A. J.'s new family the Vincents.

What I've Learned on this Journey: To A Healthier Lifestyle

2011-09-07T22:23:00.000-07:00

The ring is the same in all three pictures.

The difference now is that in the foreground

shot, no force needed to put on or pull off.

One careless movement of my hand causes

it to fall off easily.

My Occasional Food Breaks…

Now I think I am here…

While maintaining my healthier eating style, I have been to the Cheesecake Factory and had cheesecake a few times. I have also been out to other restaurants—I simply carefully scan the menu and check items out with an app on my phone to see the nutritional value. Not like in the olden days when every Friday, I was sitting at one of my favorite seven restaurants ordering what ever my taste buds thought was good. As my little friend Sierra always ask her parents to take her to restaurants where they bring you a menu, this too had become my Friday Night routine—restaurants that seat you and hand deliver the menu to the table. My favorite restaurants include: The Cheesecake Factory, Olive Garden, Outback, Long Star, Long Horn, J. Alexander’s and a couple of other Italian restaurants. As mentioned before, I now have an app on my phone, where I can look up restaurant menus and nutritional values of various foods in an attempt to pick the best (of the worst). To say I was shocked about my most favorite place to eat, the Cheesecake Factory, is an understatement. Nevertheless, this shocking revelation still did not discourage me from eating there—Even after learning my favorite cheesecake flavor had more calories, fat, sodium and sugar in one slice, than I usually consume in two days let alone one food item. Consequently, I had that slice of cheesecake and enjoyed almost every bite in one sitting (the rest the next day), then went home and did my 30-Day Shred routine mixed with some Yoga too. Fortunately, I have hit my burn-zone, where I can now burn calories more easily, so I did not sweat eating that cheesecake—that time or the next or the next. LOL During this time, I still lost over seven more pounds. Yay! Not bragging, just sharing that there is a ‘silver-lining’ in the clouds of exercise and precise food in-take control.

Treating me to a slice of rich indulgent cheesecake on occasion is okay and does not mean I am negating the effectiveness nor cheating on my plan. I have found other ways to treat myself through mini-shopping sprees too (apparently not enough of them yet). For a while, my treat was the need to purchase the next size down in clothing. Another treat was clearing my closet out of the things that no longer fit—I am not keeping a “my-fat-clothing” section in my closet. It is not my plan to go back. I have told the weight to “hit the road, Jack, and don’t you come back no more, no more…” I have very little to wear, in fact, today’s sudden cool fall temperature kind left me out in the cold searching for something warmer to wear. Therefore, in this pinch, I layered, which means I wore two days worth of outfits in one day, leaving me one more day for this week. LOL

This ends the retrospective posts. I will start posting weekly only, since school has started again and will require my nearly undivided attention. #movingforward

What I've Learned on this Journey: To A Healthier Lifestyle

2011-09-02T07:24:00.001-07:00

From Left to Right, all me.

1993, 2005/06, 2010, 2011: February, March, April May, June, July & Now-September

My Daily Intake…

Now I think I am here…

I am still maintaining my healthy eating style, and I will start exploring healthier alternatives to the excluded foods’ list. Recently I tried the new Subway™ Breaded Oven Baked Chicken Sub…Not Good At All! Found a recipe for Buttermilk Baked chicken that at least on the photo had the appearance of lightly breaded fried chicken to try and it looked just like Southern Fried Chicken. However, as a photographer, I understand that food stylists are REALLY good at what they do. Just think about all of those beautiful burger (or even ice cream) ads and television commercials—now compare that to what you actually get. Can we say disappointment! In other words, I am not holding my breath to see, whether or not this recipe will turn out looking like the associated picture or even tasting good— I know especially with my cooking abilities or lack thereof. Yikes!

My Daily intake…

For breakfast, I usually have a healthy fruit and veggie smoothie (tastes better than it sounds or appears in the cup), whole grain cereal (Kashi’s Shredded Whole Grain Cereal, which has Zero Sodium and very little sugar and it is good) and a little lean protein (usually lean turkey). For lunch, I have a green salad with dark leafy variety lettuce mixture, with spinach, carrots, fruit (naturally-sweetened strawberries or pineapples), walnut pieces or almonds, low sodium croutons and non-fat or low-fat dressing (lately I’ve been using regular dressing thinned out with low-fat Lactaid™ milk). My evening main meals include anything that falls within the “low” & “high” guidelines including low calorie count, low sodium, low- (bad) fat, low sugar and low portion size, and high in vitamins, good fats, proteins, and fiber. Read labels, it may seem complicated, but it becomes second nature after a while. Throughout the day, I snack on high-fiber, good fats snacks i.e. FiberOne™ snack bars & brownies, almonds, walnuts and gluten-free crackers (not because they are gluten-free, but because this particular brand has low-sodium and satisfies my salty-desire needs, just like the low-sodium nuts do also).

Stay tune for the last upcoming retrospective post. Thanks for taking the time to read. Feedback/questions are welcomed.

What I Learned on this Journey: To A Healthier Lifestyle

2011-09-01T07:40:00.001-07:00

Prior to January Most of My Profile

Pictures were not full body shots and I

usually cropped in close around my face!

The Results…

Moving through the obstacles… (1 Corinthians 6:19-20-worth a second read)

I am here, where I desire to be. Maybe it is not for everyone, because it is certainly about commitment and not a mere interest. Consequently, a facebook friend posted that we can have many interests, but we will only accomplish the things we are committed to do. As I mentioned in an earlier post, I started with prayer but I did not mention how I continued in prayer. I stayed focused and determined. During this time, I have had to continue to work and do lots of class work, and in Audra-Style, all parts of my life including Church, work and school, went into overdrive and over-the-top all at once between May and July. I was busy!

Now I think I am here… the right path finally

Again, I am very thankful that I am here. Got a few more pounds to go, but so far I have gained a healthier lifestyle by losing 45 pounds—Yes, 45 pounds! Many people do not remember that “before girl” on the left. Nevertheless, that was I at the end of 2010. Thank God for the journey to the girl on the right. I am feeling better, my endurance is on the increase, I am not tired after working photography events and my blood pressure is in normal range again. I am excited about living life healthier. I am looking forward to many new things in life, and still praying for optimal health to continue, while doing my part to ensure it. I am still not walking in this heat—LOL, but I am willing to dust off my Racquetball racket for a game if anyone’s up to it. BTW: I have always preferred indoor sports. After all, in college I chose Racquetball over Tennis because you play it inside usually in an air-cooled gym. Sweet! My kind of sport and I am willing to play tennis after September. Racquetball or Tennis anyone?

See the upcoming post about maintenance. Thanks for taking the time to read this blog.

What I have learned On This Journey: To a healthier lifestyle

2011-08-31T08:27:00.000-07:00

Okay in this picture I am not

having a bad hair day. But I had

many before this photo. LOL

The Journey…

What I did… (1 Corinthians 6:19-20)

Okay, so Yoga is no joke! Yet, It is very effective in achieving change. Within two weeks, I really noticed a difference in my arms—Downward Dog (style) baby—very effective! Jillian Michael’s 30-Day Shred and Yoga raised my sweat-equity to another level. My hair (another blog) should testify to just how much sweat-equity I have invested into my fitness plan. I will admit it has not always been easy, but as you can see, it was worth every bad-hair day thus far. Of course, I know that I have had many bad hair days before this journey, but at least now, they count for something. Yay!

At first I did the 30-Day Shred every other day and Yoga once a week. After a couple of weeks, I decided to do the 30-Day Shred program everyday and the Yoga routine at least 3 days a week. Boy, oh boy, things started changing rapidly. It only takes between 20 minutes on the days I do the 30-Day Shred routine to 50 minutes with Yoga. Then I had the bright idea to do the Yoga routine everyday in the morning before work and the 30-Day Shred at night just before bed*. I am still benefiting from this bright idea!

Even though I have purposed to do both routines daily, I do occasionally miss one or both. I have to be focused and flexible, because every once in a while I have to adjust or extend my daily schedule to either include or exclude various things—even my exercise routines. I have performed my exercise routine past midnight on occasion. Now I do not recommend missing too much sleep, since sleep is key to fitness and weight loss. Additionally, I recently read an article stating that sleeping for 2-1/2 hours burns 150 calories (Thompson & Haines, 2011). However, as tempting as this may sound, do not try to sleep your way to weight loss or anything else in life.

To minimize the monotony of the routines, I sometimes switch up the times I do the routines, add additional moves or leave out others. After going through all three levels of the 30-Day Shred, I have added more weights to increase the challenge factor. So you see, life is a journey: mix things up to keep it all fresh and new. The ultimate “what” or goal is to be healthier, therefore the “how” or method can be flexible.

*Note: Exercising right before bed affects people differently. For me, I am usually so tired anyways that after I exercise and take a shower, I am “knocked-out” with no problems sleeping at all. However, when I first started the sensations I felt in my muscles occasionally kept me awake for a little while. For this reason, I suggest that beginners do the routine at least 3 hours or more prior bedtime. This will give your body time to wind down from the routine.

See the next post about the results of my sweat-equity.

What I have learned On This Journey: To a healthier lifestyle

2011-08-30T18:53:00.000-07:00

At Week # 14 my thighs

stop screaming at each other.

What Sparked the Journey…

What I did… (Matthew 6:27)

The Exercise Programs that did not work for ME…

Now, it was time for an exercise program. I chose two methods that I could do indoors, because my checkered exercise past reminded me of the things that I most likely would not commit to for long. For instance, I tried walking with a friend, but he wanted to go too, too early (like it was dark outside) to beat the heat and I am not a morning person. Not to mention the bugs and we know from my grass cutting experiences how I feel about bugs. Insert smile here or LOL! Did I mention the extreme heat and cold—Wow, we have some an extreme gamut of weather here in Alabama. Then there is the gym… I have joined a few and even took some classes i.e. kick boxing, which was my favorite. But the teacher had a strict lateness policy, which meant if a student was late said student had to do a hundred push-up and run a few laps to catch up with the rest of the class’s warm-up routine. Yikes to the second power. Just like when I was in the Army, I pushed up a whole lot of earth because I was late due to heavy Highway 280 traffic. LOL! Therefore, I tried an Aerobics class closer to home, then eventually an aerobics DVD—the Firm, but my coordination was a little off and I ended up flailing about, often in the wrong direction. More importantly, I never saw any real change.

The Exercise Programs chosen…

I chose Yoga and Jillian Michael’s 30-Day Shred. It took me more than 30 days to shred all of the weight, but the combination of these two programs has been and still is very effective and I could see results almost immediately.

See my next post for how my sweat equity worked.

What I have learned On This Journey: To a healthier lifestyle

2011-08-30T06:18:00.000-07:00

Above is my First Progress Shot late February/early March

*note most of my earlier progress shots were taken from an angled side view,

unlike my latest photo post, which is straight/head on.

What Sparked the Journey…

What I did… (Proverbs 15:30)

After making the decision to change, I started to work. I did not have to pray about what to do, I simply prayed to God for His help—And help He provided! Next, I determined what I needed to do. Most of us know what to do we simply do not do it. I already had a past of not doing what I knew was needed for almost 17 years.

Letting go of the bad things or not so healthy choices…

I decided to cut out foods and cooking styles that worked against my optimal health. These banished foods included: fried foods, highly fatty foods (some fats are good, learn the difference), foods high in sodium, red meats, and the majority of sugar (including Sweet Tea). Yikes—I was like a sweet tea addict—I even had my own personal Mr. Coffee Tea Maker! This also meant I had to give up my two-bag a week gummy bear habit—double Yikes! Worse yet, it meant I had to give up the new Pretzel M&M’s, which I ate a bag at a time—I was out of control for sweets. J As a matter of fact, I bet the Talladega Wal-Mart was wondering why their Lifesaver Gummy Bunnies and Eggs did not sell as well this past Easter season or why they now have an overstock on those Pretzel M&Ms too. LOL

Incorporating the good foods…

Then, I concentrated on the foods to include i.e. fresh fruits (frozen fruit with no sugar added works too for smoothies), raw veggies with a purpose, protein, healthy fats, natural sweeteners, lots of water (but not an over abundance of H2O), and low sodium foods. What I have learned from experts and other people who successfully maintain weight is that it is pointless to start a rigorous exercise program, without making some real impactful changes in your eating program.

See my next post about the Journey through my sweat equity.

What I Learned on this Journey: To A Healthier Lifestyle

2011-08-29T16:46:00.000-07:00

What Sparked the Journey…

The Need... (Proverbs 3:7-8)

If the above before and during progress picture is not worth enough words of why I started on this journey to a healthier me, I am not sure if my words below will be efficient either in describing why...

I needed to become healthier and more fit, because I honestly had no endurance for anything. My career as a graphic designer and photographer, also being a self-proclaimed tyrant, was draining: I was burning the candle on both ends and several places in the middle. I was Tired with a capital “T” all the time. Did I mention I went back to school to get my MBA. Wow! I have been over-the-top for a while. Normally, over-the-top is a good thing as it relates to the quality of my work, but in this respect, it was a negative.

Now, I see and feel the need for change…

I got some encouraging words from a new super healthy friend who really spoke some truth about the decisions most people (including me) make or fail to make concerning their health. Thanks to my handsome “28-year old” friend (Don’t worry I haven’t gone Demi Moore #cougar style), I finally was determined to do something positive for my health. In other words, I finally got “sick & tired” of feeling sick and tired. I really did feel tire & a little sick especially after working events, which left me drained for days at a time. I was also beginning to see an increase in my blood pressure numbers, decreasing endurance, more frequent headaches, some back & leg pain too. All bad signs about where my future health was heading.

I had to change…

Working for myself, means that I am 100% responsible for paying for my medical expenses including insurance, doctor bills and medications. Therefore, I knew that I could not afford an out of balance health situation that required lots of doctor’s visit and very expensive medications. I was on the verge of that path back in 2010.

See my next post to learn what I did to change that path.

2011-08-29T10:30:00.000-07:00

Photo of me, March 1993

What I have learned On This Journey: To a healthier lifestyle

Okay Let’s Get Started… (Exodus 15:26)

This is exactly what I had to say to myself back in December 2010. “Audra, get started, just do it, finally.” Above is a picture of me weeks before graduation from my unnamed college {War Eagle!}. I put this photo on my desk two years ago as a reminder from where I had come in a short (or long) 18 years. Even though I used this photo as a visual inspiration, please note that it was not a goal, just a reminder.

When I was skinny, skinny was not the “in” thing, at all—the guys liked girls with curves. Consequently, I did not get a date to my senior prom because of my thinness. Awwhh, boo hoo, so sad. I know right, I promised fun and funny. Actually, it is funny, now! You cannot see, but I am Laughing Out Loud! The real funny thing is now a day’s skinny is so in. I was skinny before my time.

When I was even skinnier than the picture above, I was not jumping up and down for joy. I really did get tired of being questioned about whether or not there was something medically wrong with me, being called boney, or compared to a tree. I am sure my height played a major role in the concern or teasing others had for me.

This blog is mostly about how I started my own personal healthcare plan by going from obese (yes obese) to within my normal range—according to my BMI. I know that there is some controversy about the Body Mass Index charts, but my research shows the system to be more valid than not.

2011-08-29T10:17:00.000-07:00

What I have learned On This Journey: To a healthier lifestyle

In this blog “The Truth as I know it” will be presented with as much humor as possible. Everyday life can be trying and serious, so a little laughter goes a long ways to round out our experiences.

I think I have learned more than a few things during this journey to fitness and health. I am still adhering to this journey, not so much for additional weight loss but for maintenance & health purposes. Realizing that I cannot reach my goal and then let go of what got me here this time and expect to remain here or maintain the results, is my new motivation.

Please stay tune this blog is a retrospective of my journey til now and beyond.

3 Months into the New Year!

2011-03-18T21:55:00.000-07:00

So...where has the time gone. If you are like me, you do not necessarily make New Year Resolutions. Nevertheless, I do like to set achievable goals. Now that March is past the halfway point, I am reflecting on these goals. I am trying to put a check mark next to any completed goals. Right as I was about to transition into panic mode, I breathe a sigh of relief. My goals for 2011 are a work in progress. These goals are in the category of progressive and incremental changes. The improvements are also dynamic in nature, adapting to ever changing conditions. Therefore, these dynamic, progressive and gradual changes will affect positive outcomes. Next year, repeat!

3 Score Ten Celebration!

2010-01-14T20:33:00.000-08:00

A fabulous way to celebrate life. Mrs. Haslem a classy lady has always known that life is worth living. And most of all, worth celebrating. Celebrating is just what she and her family did November 21, 2009.

The celebration was grand and well attended by many folks who love and admire Mrs. Haslem. I was really inspired by all of the wonderful things that her peers, former co-workers, neighbors, church members and family members had to say about her.

It was certainly a pleasure working with the entire Haslem family. God bless you all and I can't wait till the next big event. But in the meantime, I know we'll all be in touch.

It's Never Too Late To Talk About Love

2010-01-14T19:33:00.000-08:00

It's never too late to talk about love. Especially the love of two becoming one. On September 26, 2009. I am speaking of the Nuptials of the former Ms. Alicia Renea Cunningham to Mr. Jerome Benson: now Mr. and Mrs. Jerome Ray Benson.

It was truly a treat to work with the couple from the first meeting through the engagement session right to the day of the big event. Although it was a rainy day the their love still shone brightly.

Congratulations Renea and Jerome. May God bless you both with many years of love, understanding and togetherness.

Blogging Ain't Easy!

2009-08-10T12:32:00.000-07:00

I’ve been really slack on blogging over the summer break. I just can’t seem to shake that feeling of having a summer break, although I have been out of school for (a while or maybe two presidents ago, more if we’re talking about high school). Hmm! Let’s just say that I may have forgotten more than some have yet to learn. Even though I’ve forgotten certain things, I do know that “ain’t” isn’t correct. It’s just funny as long as you know that the word is wrong. This is the beauty of knowledge, knowing the difference.

This first day of school is a continuation for some and a new beginning for others. It is my prayer that every student everywhere will have a safe and successful school year. Count it a privilege to have an opportunity to gain some more knowledge, whether you’re in pre-school, high school or college.

Over the next few months, I hope that my “summer-break” bug clears up and I return to blogging. I have a few subjects in mind, not to mention some new sessions to blog about as well.

Take care and God bless you all to be the very best you can be— always.

Talladega High School 2009 Seniors

2009-06-17T14:50:00.000-07:00

The Talladega High School Senior Beauties & Favorite Fellows for 2009, were a group of beautiful young women and handsome young men, both inside and out. There are few things in life that compare to the lively personalities of young men and women who are excited about their bright futures. It’s a combination of an anxious desire to become an adult, a vivid imagination of all the possibilities life has to offer, mixed with a strong determination to succeed.

Congratulations to the 2009 Senior Beauties, Favorite Fellows and Calender People. Go to http://www.perplemudd.com/seniorsnewslideshow/seniorss09/seniors.html to see additional photos from this session.

Brignoli Manor and Gardens (102 Brignoli Street • Talladega, AL)

The setting for the photo session was at the Brignoli Manor & Gardens, which is a new Event’s Venue in Talladega (the house formerly housed Clyde’s Florals behind the Colonial Chevrolet car lot). Owner, Mike Alexander, along with other associates have done an outstanding job of restoring both the house and the surrounding peaceful gardens. We were able to take over 24 unique photographs in various spots outside in the garden, before going into the house to take additional photographs. In the gardens, there are many gazebos, arbors, smaller decorative buildings with beautiful stainglass, and also a fabulous old barn that has been renovated as additional inside rustic party space. Brignoli Manor and Gardens is a Magnificent setting for great events, whether large or small. They offer customizable full service for Weddings, Receptions, Banquets, Parties and Meetings. Call (256-473-1840) today to book your next fabulous event and tour the facility.

A Formula For Success

2009-06-17T14:49:00.001-07:00

Self-improvement is a goal both professionally and personally. At an A.K.A. Founders’ Day Celebration for local chapter Mu Tau Omega, I got the chance to grow in both areas. The inspiring words spoken by the dynamic guest speaker AL State Senator Vivian D. Figures, evoked hope and encouraged one to stay true to one’s gift and/or calling. I also realize that success is a combination of faith, courage, God’s Will and talent or expertise; and moreover, a desire to succeed in a particular area. It not only takes courage to step out on faith, but it also takes courage to fail and continue this process over and over again if need be. The first step taken should be to consult the Great Consultant--God! He has the true answer to all of our needs. Proverbs 3:5-6 Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight. Very clear directions.

Be Inspired

2009-06-17T14:46:00.001-07:00

One of my most valuable sources of photographic inspiration is Nature. God has placed so many beautiful things here on earth for us all to enjoy daily. Whenever I feel down or saddened or even anxious, I try to find the simple things of beauty and photograph them. I love to do plant and tree photographic studies with my camera. I have archived several hundred photos of flowers and trees--most alive, some dead. It’s kind of funny how simple things can be so beautiful and inspirational, when we take the time to enjoy them.

Say Cheez, Please!!!!

2009-06-17T14:43:00.000-07:00

Well I am back and I could hardly wait to try out some of the new photography techniques (mainly pet and children techniques) learned at this years Imaging USA. -Which was totally awesome.

Above you can see the results of some good instruction from Michael Joseph (an amazing pet photographer). If only I could post the before I-USA photos, you too, would be amazed at the improvement. I’m amaze and that’s enough for me. :) Until last week, I thought other people simply had better behaved, “camera hogs” for pets (or as I like to call them, my little furry people). Many thanks to Michael Joseph, a true pet photography expert.

2009-03-03T07:32:00.001-08:00

Listen up High School Seniors. Start following the Perple Mudd blogs to find out about up coming spring incentives and value added promos. Looking forward to capturing your super star look.