Six Week Walking and Strength Building guide: week 2

Week Two!!! yay! Sorry for the late post on this! Christmas.

I am going to go ahead and leave my tips below for you!

1) always use the incline. Don't just walk or run on a flat surface.2) don't use the handles. This was hard for me. I started by keeping my hands over them, and used them when I felt wobbly, eventually I moved to the sides of the machine. And now I rarely use them.3) When I walk, cause I don't run, I am towards the back end of the machine. It's better for your stride that way.
4) when you start to feel like it's becoming easier at the speed or incline increase it. Try just the incline. The higher the incline the better the results! 4) when you start to feel like it's becoming easier at the speed or incline increase it. Try just the incline. The higher the incline the better the results



So this post is inspired by a follower on Instagram, who wanted to know how I walk for my cardio, and challenged me to prove this works. I love walking, it truly is my soul-mate of workouts. In the past tries of loosing weight walking and eating right helped me to lose 30 pounds. 

This is a Dowell Fitness guide to walking to gain a sustainable healthy lifestyle. With this and any workout please consult your doctor to see if it is right for you.

In this program we will also include strength training with weights or body weight.

When we use body weight we are incorporating the T25 non cardio DVD’s, other days will be at the gym.

So starting this week we are going to add intensity and some strength workouts in with this. So break the days down.

Days 1,3,5,7

Treadmill speed between 2.8 and 3.0, start warm-up at 2.5 then increase

Incline at 2, for two minutes of warm-up.

Increase incline to 4 after your warm-up. After eight minutes increase incline to 6.

After Twenty minutes increase the incline to 8

Stay at an 8 incline for ten minutes. Then slowly decrease until the cool down, by then you should have a 0 incline

Days 2,4,6

Walk should be done at a 2 incline and taken slow, for 30 minutes. If you don’t like at home workouts hit the weights at the gym and follow the body focus below.

Workout DVD (T25) or other program of your choice.

Day 2 should focus on the lower portion of the body (lower focus DVD)

Day 4 should focus on the core (Ab video T25)

Day 6 should focus on the total body (T25 Total Body Circuit)

Mental Monday: Hope in 2015.

As 2015 quickly approaches and the resolutions are being made, I think to myself, "what do I want for those like us, with mental illness?"

So here are my hopes for US.
1) That this year we can find the peace we are looking for.
2) To realize our medications don't work unless we take them, and work with them.
3) That the world will really start to see this as a real problem, and work with us to find solutions
4) I want us to start taking better care of ourselves, physically, with exercise and nutrition.


What are your hopes for mental illness in 2015?

Six Week Walking and Strength Building guide: week 1

Thought I would share my tips for the treadmill! These are tips I've gotten over the last couple of years.

1) always use the incline. Don't just walk or run on a flat surface.2) don't use the handles. This was hard for me. I started by keeping my hands over them, and used them when I felt wobbly, eventually I moved to the sides of the machine. And now I rarely use them.3) When I walk, cause I don't run, I am towards the back end of the machine. It's better for your stride that way.
4) when you start to feel like it's becoming easier at the speed or incline increase it. Try just the incline. The higher the incline the better the results! 4) when you start to feel like it's becoming easier at the speed or incline increase it. Try just the incline. The higher the incline the better the results



So this post is inspired by a follower on Instagram, who wanted to know how I walk for my cardio, and challenged me to prove this works. I love walking, it truly is my soul-mate of workouts. In the past tries of loosing weight walking and eating right helped me to lose 30 pounds. 

This is a Dowell Fitness guide to walking to gain a sustainable healthy lifestyle. With this and any workout please consult your doctor to see if it is right for you.

In this program we will also include strength training with weights or body weight.

When we use body weight we are incorporating the T25 non cardio DVD’s, other days will be at the gym.

Also be sure to hydrate! It is a key element in weight loss. I drink as close to a gallon a day as I can, although life happens.

Week One:

Day 1-7

Treadmill speed between 2.5 to 2.8.

Incline- at 2 to start. Increase incline 20 min in to your walk to 4, after 10 min increase incline to 6. Stay there until 10 minutes before your walk is over. Then slowly decrease the incline until it is at 0, which should be the end of the workout.

No better time to start than bright and early tomorrow morning!! 

Want to take the first step in your health? click here or visit the Goals page to learn more and lets get started!

Mental Monday: Trust

In life we all have trust issues. But in MY case of being bipolar, it is much more difficult to make friends and trust them.

This post will be a release for me, it is something that has been with me for a so long.

I know in life it really is difficult to trust people. But as a person living with mental illness I find it ten times more difficult.

My story of trust is dark and not something that I can let go of, yet.

With this illness you find who your true friends are, and that can be difficult. You put all your trust into someone only to have knives put in your back.


Over the last six years of my life I have lost many friends, some have gone quietly, others have ripped my heart out of my chest and led me in to deep depression. It made me question everything about my life. I felt so alone, and I was in the situation of having to be around them, I for lack of a better word was treated like SHIT. Mostly I stayed quiet, and cried when no one was looking. I had serious thoughts of self harm, not many people knew that, my confidant, my right arm, my wing man, treated me like dog shit, and it was an everyday thing. And I wanted to not exist. It felt like a bad divorce. And sometimes it felt like a funeral of what was some of the best times of my life. Even to this day I still cant look at some of my wedding photos without wanting to cry or punch something.

So how can we do it, trust others?

It is a leap of faith, and most of the time you build your wings on the way down.

The people that stuck around, that believed in me, I love them. Even if I rarely see them, due to many things, life, distance, or I will admit my own reclusive nature that keeps me away. But I love them!

Goals Part One: The Dress

Most of the time we struggle with our weight loss, and one thing I have learned is that motivation leaves, a lot. So if you are determined to lose the weight that is what keeps you going. I have a clear picture in my mind about weight loss.

I have been planning 2 photo sessions. One is with my husband, for our anniversary. The second is a real Pinup Photo-shoot.

So let me focus on the first photo-shoot.

So to give myself a little motivation for my weight loss journey, I bit the bullet and bought me a dress I had been eyeing for about two years. It is the Monica dress from Pinup Girl Clothing. It is off white and fabulous. You can see it in all its glory Here

I cannot properly express how happy/terrified this dress makes me feel! It really is tiny. I bought a medium, a size I haven't been since I met my husband! But I have made the choice to suck it up and get it done. 

If you are ready for that first step in living a healthy life please don't hesitate to contact me here

Or visit my achieve your goals page  here. 

XOXO 

Erin

ItTakes a Village to Have Success

It takes a village to become a success! I am so ready for 2015! And I want you to be too! Looking for friends to join my village! Lets make 2015 the year to kick the can't to the curb! If you are looking for support in your journey of health, message me and lets get started! If you are a part of the village but have been hesitant to start lets get you going. The physical transformation is only part of the journey, it is the person you become mentally that is life changing! All it takes is to reach out and trust in that leap of faith!

Self Confidence, Enough is Enough.

Things that are always running through my mind.
1) I want pasta, but if I eat that I cannot fit in to those jeans, Oh who am I kidding? I will never be good enough to wear them
2) I don't look pretty enough next to her.
3) nothing I ever do is good enough.

This list can go on FOREVER!

And it is so exhausting for anyone to feel that way.

Enough with the enough's

You are enough! I am enough, we all are enough.

So lets all be confident in who we are at this moment, and who we will become when we stop to realize, we are all beautiful.

Lets stop using labels to define each other.
No more Skinny, no more curvy, manly looking,  no more overweight, no more just no more.

What if we all just started working to become better in our overall life?
Lets use the language that lifts us up!
Getting healthy, getting fit, growing mentally, Love the way this makes me feel, I am enough.

So here I go, this is me, and I am working on getting healthy, growing mentally and I am enough.
This is where I am in my journey. I own it and am proud of how far I have come!

 I would Love for anyone who wants to join me on this journey or wants help with theirs to leave a comment below or head here to send me an email!

Mental Monday: Choices

Happiness is a choice......

I remember my first therapist telling me those words, and how angry I was at them and her for that matter. With all the things that were going on in my life at the time, which I obviously in formed her, that was not a concept I could grasp. At this stage I had not been tested for Bipolar, and was being treated for depression. How could a person who just went through emotional hell chose happiness?

I remember fuming about that comment after I sought treatment from a new therapist, and they told me the same thing. But did something different, I saw someone who helped diagnose me. That day was two things, devastating and full circle.

Lets start with the devastating. I don't know about anyone else, but this is my journey, and every person is different. Having a REAL diagnoses made me feel like I was the Something wrong in my life, and that everything going on was my fault. I became a very angry and very depressive.

A little description of how it feels, for me, to be going through that state. When I am angry and depressive I admit it now, I am out to hurt people, so they can feel pain the way I do. But that is the depression. The real me is trapped and sees the destruction and is screaming, that's not me, I am over here.

I hesitated for a very long time on seeing the specialist again. But when the medications weren't working and I was desperate I went back. Ended up hospitalized, got the shit scared out of me and was released 24 hours later because I couldn't be there, and the realization that others are going through the same just without a support system, I knew what I had to do.  

So what was the full circle? It was a normal day and I went to an appointment, she started reading off somethings that made sense. I never really fit in, in school, work, and sometimes with my family. I had bad mood-swings as a child and teenager. I mainly liked to be alone. Everything made sense. And as I was leaving the Dr. told me Erin, just remember Happiness is a choice. I turned around and asked "what does everyone mean by that? I am mentally ill, I am bipolar. She made me go back in to her office, sat me down and said this.

"You are not Bipolar, You are Erin, and you have Bipolar disorder. You are not your illness.  So just Be You. Choose to be as happy as you can be. Just Be You."

And that is where MY life changed. I took my medication regularly, I mood charted, and worked hard to do as she said "Be You"

All to often this is seen in our communities, people who sadly chose to be their illness, because they don't have the tools to know what others know, they are not the illness.

To Anyone who stops by just remember
1) Happiness Is a choice
2) You are not your illness'
And my favorite
3) Be You




That's where I leave you this Monday. If you are interested in my 30 day mood charting support group head over to my Contact me page!  or leave a comment below.

Self confidence and the scale

How many times as women have we stepped on the scale, only to have it crush our hopes and dreams? If you ask me to many.

When I was first starting on this journey of all around health, I like many, joined a "group" where we would track our food and weigh in every week. In the beginning it was awesome, the weight was coming off until it wasn't. This cycle continued for many months. Until I became paralyzed by my fear of the scale.  And I fell off the wagon pretty hard. I was burnt out. 

Cut to a few weeks ago, I was like many times, at 188. But then I let the fear creep in, and because of that I would eat poorly. So on Sunday I had a thought on how to get me past the 188 mark (however I am sitting around 193 now). I thought long and very carefully. I'm posting about my journey and I have to weigh myself or give my stats. After some reverse engineering I decided to put the scale away and test the theory of my fear.  

I am not weighing myself or taking measurements until January 2nd. I'm doing this to regain confidence in myself. I am practicing my tips for self confidence. I am watching my diet and doing my workouts and waiting to see what the result is.

And I want you to join me for the ride!  We can do this together. That's my call to action for you. Let's free ourselves from the scale, from our fears!  I'm ready! Are you? If you want in on this just click the contact me page! 

Mental Monday: finding out your triggers/stresses/warnings

One thing I am still working on in my mental health journey and wellness journey is to recognize my triggers. For those not familiar, triggers in hindsight are warnings that a manic or depressive episode is coming.

This is something that has taken so much of my time to finding a balance in my life.  So what is the first step in figuring out what your triggers are. I hated this in the early stages of my journey, but mood charting is amazing. For me the more detailed charts were the best. I recommend one that has a slot for Meds, food, water. And then the times of the day to chart your moods. The best one I have found is here at DBSA

Sometimes finding out your triggers can be painful. It's hard to admit but family is a trigger.  It's hard when everyone thinks they know you, or certain people push your buttons for their own personal game. Also my former job at times was an added amount of stress on my health.

Money is also a huge trigger for me no matter how much or little I have. 

My best advice to anyone going through the ups and downs of mental illness is to just for 30 days try mood charting. If you need support from someone I can be that shoulder for you to lean on. We can do it together.  Just leave a comment or hit the contact me tab located at the top of the screen, or click here!

Have a healthy Monday!

XOXO Erin

Spread The Wealth with self-confidence

Everyday we get the chance to find out who we are. But what if you don't know what to look for? How do You become confidant?

Here is a break down of what I'm doing right now.

1) Finding My Passion

2) Positive Self Talk

3) Working Out

4) Giving Back

5) Finding My Routine

6) RED LIPSTICK

7) Learning Something New Everyday

8) Applying What I Learned To My life

9) Change My Perspective 

10) Spread The Wealth!

So this post took on a different way of spreading the wealth. At first I was going to tell you how to help others with what you know. But then what happened is what happened below.

I wanted to do this post as a way to let my loved ones and anyone I know how much they inspire me!

Everyday I see posts and glimpses into their lives, or interact with them some how.

They come from all walks of life and all have amazing stories about life, love, and loss. I won't mention them by name but they will read this post and know.

I see strength in all of them. From people who have lost children to siblings to parents. And that taught me how to grieve and be strong. Some of the strongest people I have seen crumble and helped to try to make it better. There are people who have overcome physical difficulties and proven how strong a person can be if they just have faith in themselves. And that taught me how to become strong and proud in a physical sense. Or the people who started the same weight loss journey and thank me because they started, they inspire me! 

These people keep me motivated when I feel like giving up. Or when I'm too sad and don't want to do anything other than cry because I can't talk to the one person who made any situation make sense. 

One thing I can say about where my life is right now is no matter what just keep going. Everyday every workout, every smile I make, every time I say I love you, every breath, is for and because my mom loved me. 

Xoxo

Erin

Mental Monday: Finding Your Muse/Passion

When we first are Diagnosed, most of us feel lost. Like we have no purpose. But we do!


I am always Looking for ways to inspire myself. To find a muse or passion.


My Muses are always changing, but here are a few.

Vintage: I love this and is by far a favorite of mine because it has so many outlets to be creative or stimulating. First vintage gives me an opportunity to be out in public, which is quite good for my reclusive nature. I love going to antique shops, it always gets the creative juices flowing, not to mention I love the stories that they can tell.

One of the many things I do with vintage finds is decorating.

old Batman comics framed make our old apartment come alive

Coke products are my obsession. I use this to hold my gardening tools on the front porch. our neighbors loved it so much they are on the look out for similar items. 

I've been searching for a car like this to turn into a planter in my garden, I kick myself for not buying this!

Ahh suitcases again. These I use for extra storage, and as an end table in our old apartment.

Vintage also introduced me to a culture of modern pinup and pinup in general!

Archery became a new love this summer. it gives me quality time with my hubby. It is also like golf to me, in the way it is a solo sport and you constantly are trying to improve you game!

And then there is fitness and sharing my journey of trying to become healthy!!!

I also like lifting weights and seeing my body change, I'm quite proud of my legs!

So what are you waiting for?
I encourage you to find YOUR muse. Why because it helps if you are struggling with your mental health! It is a release when you are having a manic episode and can help to bring you out of a depressive episode!
So do it!!!!



Need help on your health and fitness? Click Click here to learn more!

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Mental Monday: Fitness Can Lead To Stability

The stigma placed on mental health is one that needs to be broken. It's time we start thinking about ourselves and how we live with our illness instead of reducing ourselves to our mental illness. We need to change our way of thinking.

I remember a time when I let my illness be my whole identity. I was consumed with it. And didn't like the person I was becoming. Medications and poor eating led to significant weight gain. Losing 2 family members and the stress that comes along with hospitals and things of that nature made me stop my workouts. I chose to stop, it was how I decided to react to the situation.

I know what made me stop, and I know what made me start again. My story, my illness, were no longer going to define me. It wasn't how I wanted my story to go. I wanted to make myself better, to inspire others in similar situations. And I remember the conversation with my husband, he didn't want to live another minute without trying to be better health wise. 

So in January of 2014 we mad our way to the gym like more than half of the population. It was for real, not easy. I was At my heaviest as was my husband. But we pressed on. I remember when things started to change, I felt better mentally, more than physically. Exercise was helping to stabilize my mood. The science is there so I won't get in to that other than this:  

That is what made the push of becoming a coach. I wanted others who suffer from mental illness or the loss of a loved one from diabetes to know, that in this crazy life there is someone just like them.

If you are ready to start learning how fitness and nutrition can help I am here to help

Something new and Self-confidence

Everyday we get the chance to find out who we are. But what if you don't know what to look for? How do You become confidant?

Here is a break down of what I'm doing right now.

1) Finding My Passion

2) Positive Self Talk

3) Working Out

4) Giving Back

5) Finding My Routine

6) RED LIPSTICK

7) Learning Something New Everyday

8) Applying What I Learned To My life

9) Change My Perspective 

10) Spread The Wealth!

So as we we are winding down on 2014, it is always a time to plan for what's next. But here is the cool part, you don't need a new year to start learning something new! 

I read personal development everyday to grow and change. I take the new information and think about how it applies to me and my life. I recomend personal development as a way to get to know who you are, and where you want to go and where you are capable of going. Besides reading them I listen to them on audio and do the exercises within them.

Right now I am reading, Born To Win, by Zig Ziglar. And it really has been a great read so far. 

I also recommend anything by John C Maxwell 

As well as, The Compound Effect, by Darren Hardy

Beside this kind of personal growth and learning something new about yourself, I also am trying to step out of my comfort zone and my reclusive nature and take some classes, or do something I've always wanted to do but was to chicken to do. For example, we started archery this summer, and I love it. 

As another example I have wanted my whole life to go and be part of a murder mystery party, well that just recently that happened! It was a wonderful experience and I can't wait to do it again! It mad me face my fear of social awkwardness, I was one of the main characters. And it was slightly less nerve racking because I had my friends there and my family, and I had an excuse to be vintage!

And the best part of learning something new or doing something outside of a comfort zone? Being normal is overrated! So just be yourself! But start your journey of growing now! 

Want to read the rest of the self confidence posts? you can do so Here

Want Help in starting your health and fitness journey? Let me be your Free coach!!! 

Everyone has one......

I always try to be honest and open with my mental illness. Sometimes I feel like I am only focused on the positive and never show the negative or the bad days. 

Well I wanted to share the last 4 days. Without going into private details, I'm in a depressive state. It is why I haven't been on the blog since October. 

It's always hard to explain, but I feel like the real me, is sitting next to the person in this picture. 

This is me. Struggling. Missing the one person I can talk to, the person who gave me life. There was no makeup no brush ran through my hair. I've been drowning in a world I don't want to understand. Anxiety and anger over things I know I cannot control. 

Now saying this I know what has to be done. I may not be able to control my circumstances in my life, but I know I control how I react. I do know my strength, and am taking the steps i need to to snap out of it. Yes I post silly workout photos on Instagram and facebook, but I have learned to mask pain and depression, and I know what I stand to lose if I stop the things I love, like exercise. Writing this makes me feel better, getting it out there. I know what I am capable of becoming and know this illness is not who I am, and I am not about to stop my goals because of it. 

XOXO

ERIN  

Red Lipstick and Self-confidence

Everyday we get the chance to find out who we are. But what if you don't know what to look for? How do You become confidant?

Here is a break down of what I'm doing right now.

1) Finding My Passion

2) Positive Self Talk

3) Working Out

4) Giving Back

5) Finding My Routine

6) RED LIPSTICK

7) Learning Something New Everyday

8) Applying What I Learned To My life

9) Change My Perspective 

10) Spread The Wealth! 

So Obviously this post is about my favorite obsessions in the universe! But stick with me here, I know that not every person is going to wear red lipstick. So let me explain, so you can find something that is your red lipstick.

I haven't always loved red lipstick, as a child it was always associated with clowns. But I found something I love, and that is the pinup culture, and man do they wear the red lipstick!!! I started following many bloggers and models and I learned a something, any one can wear it! Off to Sephora I went. 

I was excited and petrified at the same time! But let me tell you how it makes me feel. I felt like wonder woman, seeing it on I felt like a badass. I didn't care what others thought because I don't need anyones approval to feel good! I walk a little taller, and with a purpose. It was life changing! on a side note red hair makes me feel alomst the same way!

So I want you to find your red lipstick! it can be anything you want it to be cause it is your self-confidence we are talking about! From baking to Blogging Pinup to Steampunk what ever it is own it and relish in it everyday! 

If you missed the first 5 posts of this series you can find them here

                      

                          

                           

             

Mental Monday: Nutrition and Mental Illness

Nutrition is a lifesaver if you have a mental disorder. There are certain things you should avoid, and things you simply must have. Studies have shown that people with bipolar tend to be obese. With that comes the laundry list of other issues, diabetes, high blood-pressure, heart disease, high cholesterol.... to name a few.

So what should we avoid? 

1)Processed foods, most anything that comes in a box. I limit my processed food, just because it is sometimes the most easy option, like rice.

2) bread, enriched flour. I am not going to say gluten, because I am not entering that debate.

3)SUGAR! Including Most of the wonderful cereals we ate as kids, pop, breads with enriched flour, most snacks that are processed (poptarts, doughnuts, juices)

4)Energy drinks, please just have coffee, not only does it have tons of sugar, but the caffeine and chemicals can cause manic episodes.

5) limit dairy 

When eating you should consider food in a more natural state, like 

1) whole fruits and veggies fresh or frozen.

2) Lean protein ie turkey, chicken

3) Fish 

The important thing to remember is that even if you just cut out one thing on the avoid list and add one from the do list you can start feeling the difference. 

Would you like more help and tips? Click on the achieve your goals page! Located Here

Finding your routine find your self-confidence

Everyday we get the chance to find out who we are. But what if you don't know what to look for? How do You become confidant?

Here is a break down of what I'm doing right now.

1) Finding My Passion

2) Positive Self Talk

3) Working Out

4) Giving Back

5) Finding My Routine

6) RED LIPSTICK

7) Learning Something New Everyday

8) Applying What I Learned To My life

9) Change My Perspective 

10) Spread The Wealth!

Last week we talked about giving back and the self confidence that brings about, Brian and I plan todo so much more in the giving back department, because it builds you up, when you help build up others!

I want to talk about routines and the positve influence it brings to my world, and show you how to do the same! In the world of mental health routine is very important, however what i discovered is that in a healthy lifestyle (fitness and Nutrition) that it plays an equaly important role.

So here is a look at a sample routine!

Everyday has a morning routine and an evening routine, and each day might have a different focus as well.

But we'll start with the basics, I'll use my routine as a base

3:50AM first alarm will go off

4:05 get up get dressed in workout clothes ( I know we hear it all the time in magazines and TV shows, but scheduling a workout really makes a difference)

4:15 coffee and some reading/personal development, this helps give me focus for the day.

4:45 workout (wether it is at the gym or a dvd that dosent matter just DO IT!)

6:00 shower get ready for work 

6:45 eat (or drink) you breakfast and go to work

Evening times depend on when you are home at the end of the day!

5:00 get home change clothes, I highly recommend this, for me it separates work me from at home me.

6:00 eat! Dinner should be the smallest meal of your day! 

7:00 I set a side a power hour. This can be, you time or if you have online businesses you can do that 

8:00 get ready for bed, yes I go to bed around 8:30-9:00. 

Wake up and repeat! Start slowly when creating a routine! Do two things in the morning and two at night each week add to it until you get your full schedule!

The more you do a routine the more satisfied or accomplished you can feel, and that can lead to self confidance. This post got me thinking I am going to do a series on routines, and really show you what goes in to my week to help me stay focused! If you would like to read the first part of the selfconfidence building list Here

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