Goodbye. Hello...

These are not resolutions, they are goals for 2014. 

Most of which I want to continue from 2013 but I wrote them down anyway. 

What are your plans for the new year? 

-Stay committed to nutrition & fitness

-A painting a week

-Take more pics of people

-Read through the Bible

::Word of the Year:: 

EvolvE

More Workout Talk...

I know I talk about this a lot and if you are in my personal life you get it even more. Sorry. Kind of ;)

This has turned into a really cool thing for me. I never thought I'd be a gym rat kind of girl. And I'm not really, but I do go once a day for about 60-90 mins and take a rest day on Sunday. I love it. I just do. It's so cool to see my body change. To do things I couldn't do even just a few weeks ago. To run faster. To lift heavier. To endure longer.

I'm something like 17 or 18 weeks into my steady gym streak and I've started to find a few favorite things I use daily when I workout and thought I'd share them with you!

1: Compression pants - they move the way I do. I never have to adjust them. I put them on, I do my thing and they stay put. Plus real workout wear wicks the sweat from your body and helps keep you dry. I sweat until it's no longer lady like so I really like real workout wear. I mostly buy them at Old Navy and TJ Maxx. 

2: Lip Balm - Once you get going you will be breathing heavy and licking your lips a lot so to avoid chapped, dry lips I use lip balm. My fave is EOS Sweet Mint. I'm kind of addicted.

3: WATER! Keeping hydrated is a good thing and this Brita water bottle is something I never leave home without! There is a charcoal filter in the straw so you can add tap water and as you drink it filters and tastes great! After a recent allergic reaction to bottled water this baby has become an awesome find in my life! 

4:  A GOOD sports bra. I LOVE the bras at Old Navy - this particular style is great for bigger busted girls. I do a lot of HIIT which includes a lot of jumping - I like these bras :) 

5: Weightlifting gloves - ok, if you want to wear blisters and calluses as your battle wounds then you go for it. I perform better in the gym with gloves. I get a better grip on the free weights, machines, medicine balls and kettlebells. I wear these gloves made by Nike. They are ok - when I bought them I wasn't really sure I'd like using them so I wasn't super picky. If I ever find a pair that fits a little more snug, especially in the wrist I will buy them but until then these work great!

6: Good shoes are key! I love my Skechers Go Run 2! They are virtually weightless, fit like a glove and have good support. I am normally NOT a Skechers fan. In fact, I tried on at least 30 pairs of running/training shoes before I gave these a try. They were a last resort. I really needed shoes and I had tried on everything else. I was super surprised I liked a pair of Skechers but I really, really do! Plus they are such cool colors!

BONUS FAVORITE - MUSIC! Every morning when I get to the gym I put my phone in my arm strap, put in my ear buds and blast grungy music in my ears while I workout. A good song can really get you through the burn! 

What are your gym favorites and must-haves? 

So I met with a Personal Trainer today...

This is my 7th week at the gym. I love it. I'm having fun with it. I'm getting in a groove. I'm noticing some changes in the way my clothes fit. And it feels REALLY good to be active everyday. Well, 6 days a week. I take off Sundays.

I have a LOT to learn since this is my first time ever having a gym membership. So, I met up with a trainer again. You get 2 free sessions when you sign up and an evaluation about 6 weeks in. So I went for the evaluation today with the intention that I'd sign up for a year of training. I really truly went in with that mind set.

The session went great. She was super knowledgeable. Encouraging. And understood my goals. I really liked that she understood what I want to achieve. It was motivating. And I knew that she knew exactly how to get me there. Again, motivating.

Then we talked about Training Packages - How many times I wanted to meet with someone and the cost of that. It averaged out to $28 a session for pretty much any package I chose. Not bad considering the knowledge you can gain from a trainer. I think of it like taking a class and they are the teacher. So I was really pretty cool with all of it. BUT - you knew it was coming - it is a MONTHLY financial commitment that adds up to a pretty large lump sum at the end. After talking with Billy we decided it just doesn't serve the big picture for us. So, we decided against it. Together, in agreement.

I feel a little bummed. I am motivated and really want to see changes and they know how to bring the changes I want to see. I really like working with people who "know their stuff" and operate in their passion. It's inspiring no matter who you are or what you're doing and that would be very motivating for me as well. I just like being around people like that. So, I feel a tad bummed out.

I also feel slightly relieved. I have a way of putting a lot of pressure on myself. I have a way of diving in head first and figuring it all out later. I really like both of those things about me, however, both are super powers that have to be used at the right time and in the right way.

I know that I can do this without a trainer. I can learn this. And though I'd really appreciate working with a trainer it's just not the right choice for me right now. It's not the right time to dive head first and put that much pressure on myself to "master" my body. Which is pretty much the way I think about working out. I'm always going to look at something new and think I need to go straight to the top. Not just slim down a little, gain a little endurance and cardio health - no, I go into the gym every morning with visions of tight flat abs, sculpted arms and a firm butt. I think about running long distances, lifting heavy things and sweating until it drips from my hair. I am pretty much and all or nothing kind of person. Slow and steady is a way of doing things that does not come easy for me, though I wish I could really adapt to that mindset some of the time.

Another thing I need to consider right now are my other goals in life. I have set some pretty big career/business goals for myself that are much more important to me and serve a much bigger purpose in my life. There is nothing "wrong" with me physically. Yes, I could lose 10 pounds. Yes, I can tone and tighten a lot of places. But, everyday I wake up and I feel GOOD. In my heart and in my body. I am healthy. I am joyful. So, I think about this fitness thing and as much as is pains me to be patient and do the whole slow and steady thing, I think that's exactly what I should be doing. That way I can put the focus on my art that it deserves and in my heart I KNOW it's right. It's so right. Sometimes you just have to say no. It's ok. I love it when clarity comes and I love that it travels with peace. They're BFFs like joy and hope. :)

So I've diligently worked out for a month now...

and I thought I'd share my thoughts on committed, intentional exercise.

This is the first time I've ever belonged to a gym (I'm 37) so that has been a whole new experience. At first I was a little self conscious and very unsure of what to do but that has faded more and more every time I go and I go 6 times a week. Saturday is my day off. I go to Anytime Fitness and when you sign up you get 2 free Physical Training sessions. They answers lots of questions and help you set goals (and try to push a year long commitment of a PT on you). I did not sign up to have a personal trainer help me after the 2 free sessions. I'm just learning as I go and doing things on my own. There are always trainers available to ask questions to.

This is not the first time I've been active. For years I walked nearly every evening and I've done step aerobics classes and workouts at home. But I've never been as intentional and goal oriented about fitness as I am now.

Here are a few things I've noticed over the last month:

1- When I started I felt very weak and tired quickly. I went for about 20 mins and was done. And I napped. My body was worn down from the workouts and I hit a wall in the afternoon and needed a quick nap. So I did.

2- Something has been sore for a month. The first week was the worst - my quads hurt SO BAD I limped and seriously considered going down the stairs on my butt. And still every time I push it harder or try something new something ends up sore.

3- My body is progressing quicker than I thought it would. I started on the elliptical doing about a 14 minute mile and I couldn't do more than 2.25 miles. Today I did 4 miles in 48:00 - that's an average of 12 minutes per mile and nearly double the distance from where I started. It felt AWESOME!

4- I sweat. A lot. Like a pig. It's awesome. If you still look pretty at the end of your work out you didn't work hard enough.

5- I'm starting to feel stronger. My strength training is getting easier. I do more reps and more sets. Example - when I started I did 20 inclined push-ups - yesterday I did 50. And yes, I'm sore.

6- The scale hasn't budged. Not even a pound. Yes, I have been at the gym 6 days a week for a MONTH and you would think I'd have lost a pound or two or five by now. But I haven't. I THINK and HOPE that I am replacing fat with muscle and it just doesn't show up on the scale. I'm not discouraged - I know my success is not a number on the scale. Honestly, I'm not even sure what that number should be. I'm just going to maintain once I get to a place that makes me feel good.

7- Body Fat Percentage - There is this handy little gadget the personal trainer has that measures your body fat percentage. This is different from BMI - I think BMI is bogus - this measures an actual percentage of YOUR body. Mine was 31.7% - I should be between 27%-30%. My first goal is to get in the range. Then I'm thinking I'll just see how I feel and look with each percentage and maintain once I get there...wherever there is.

8- I like going to the gym more than I ever thought I would! There is a mindset that I have by going there. There are always other people there doing their own thing, working to meet their own fitness goals and I find being around like minded people really inspires me.

9- Music is a key component to a good work out. At least it is for me. The grungier the better!

10- I have a lot more laundry. Do I even need to say more about this?

11- If I had to choose something to comment on about how my physical appearance has changed in the last month I'd say no one could really notice but me, but my face seems a bit slimmer and my collar bones are more defined.

12- I feel really successful! I changed the way I was eating 18 months ago. I took out all artificial/refined foods and started eating clean, whole foods. I felt amazing and I kept waiting for the fitness bug to bite - it took a lot longer than I thought but I'm finally adding in the missing link to my overall Healthy Shelley Plan and it feels huge and successful and right in my heart!

So what changes have you made recently? Did you start working out? Or change your food? Or make a career move? Or anything else?

The Scrap-Word Poetry Project

I started a little project. 

I've used book text in my art for 

quite a while and now I've started writing 

poems with the pieces I cut out. 

Then, I started putting them in a journal.

These are the pages...so far. 

I'll update as I create new works. 

She spent such a tedious five years on it. 

Self-questioning. Reaching. Expending. Active in change.

She knew that unless she could give in completely 

she would be in despair. The spirit gave her

 the fuel she needed and she loved the risks of creativity. 

Touching something you thought impossible to touch....

Sometimes change feel impossible.

 suffering on the edge. imperfect and strange. 

she had guts too: 

she knows about the wait with him

 to know his perfect grace.

 Private moments speak simply. absolutely. gallantly. completely. 

Beautiful human soul, this is who we are.

You think of possible moment in 

anticipation of the remarkable.

 Encouraging expression of creativity from her basement. 

She simply wanted truth of self.

 Freedom which is the breath of art. 

An abstract dreamer enjoying creativity daily

 her art and her work encountered generosity.

She managed to created in that strange mind-set 

with her quirkier interests, ideas and talents. 

That's the spirit in which to overcome the fear of being "me".

Our mouths are filled with laughter 

the color of purple. 

It feels so much like giving a gift of love. 

Paint life with wit and humor. 

With sounds of joy and gladness.

 It expresses life to the fullest...a little laughter. 

have fun.

 play.

 be alive.

Food Journaling

I was asked to food journal and share it so I kept track this week and wrote down everything I ate. I didn't think to do it on Monday as I was at a picnic all day but Tues - Fri - all my food is written down. So here it goes...

TUES: 5.28.13

8:30 am - Coffee (8oz light brew coffee with 6 oz unsweetened vanilla almond milk)
                Organic Cereal bar

10 am - 32 oz Smoothie - - I use smoothies as meal replacements so make sure it's enough calories to be a meal. If not, your body will think you are starving it and you will not lose weight if that is your intent.

Smoothie recipe - 3 pineapple rings - fresh because I had them - organic
                            1 C Mango - frozen - organic
                            5 Lg Strawberries - frozen - organic
                            2 TBSP Chia Seeds -
                            1/3 cup plain, unsweetened, organic yogurt
                            6 oz Filtered Water

Through out the day I drank 16 ounces of a detox juice that was made of Kale, Green Apple, Lemon and Water.

1:30 Salad - 1 c greens - the darker the better
                    1/2 md tomato
                    5ish baby carrots
                    1/2 cucumber
                     a few banana pepper rings
                     1/2 c cottage cheese - use shredded cheese on your salad if you don't like cottage cheese
                     Balsamic Vinaigrette - From Cindy's Kitchen

2:00 - Coffee
           2 Hershey Kisses

6:00 - Tostada
          6" Corn Tortilla - fried in grapeseed oil
          a little more than  half cup of taco meat (organic ground beef, cumin, chili powder,sea salt, pepper, garlic & onion - I never use prepackaged seasonings as they contain a lot of bad ingredients like silica and MSG)
           a few grape tomatoes
           3 TBSP of salsa
           1/4 c of shredded cheese

8:00 Coffee

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WEDS: 5.29.13

6:30 - Coffee
           Larabar - click HERE to see what that is. They are made of dates and peanuts

11:00 - 32 Oz Smoothie (strawberries, tripple berry mix, pineapple, mango, chia seeds, yogurt, water)

1:30 Apple - honeycrisp are my fave but are out of season now - I heard Pink Lady's are a close match
        2 TBSP Sunbutter (sunflower seed butter - like peanut butter)

2:30  Coffee

4ish - Small Fry from Culvers - bad choice but I was really hungry while running errands
          Med Unsweetened Iced Tea

6ish - Starbuck's Iced Latte - just coffee and soy milk - I was still out running errands

8:00 - 3 meatballs - organic ground beef, italian seasonings - made from scratch
           Marinara Sauce - we like Newman's Own
           Small Salad 0 same ingredients as yesterday
           1/4 c Cottage Cheese

9:00 1/3 c granola - I like THIS one

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
THURS: 5.30.13

9am - Coffee & Larabar

1:00 - 32 Oz Smoothie - same as yesterday

2:30 - 1/3 C granola
           Banana

6:00 Bone-in, skin-on baked chicken breast with Bragg's Seasoning
        1 c Steeamed Fresh Green Beans
        1/2 med potato fried with onion and grapeseed oil, salt and pepper

8ish - Coffee
          1 mini Reese's Cup
          15 choc chips - yes, I count them

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
FRI: 5.31.13

9am - Coffee & Larabar

Noon - Coffee
             1/3 C granola

2:00 - 32 oz Smoothie
           1/2 c pineapple
            5 strawberries
             3/4 c mixed berries
            1/3 c plain, unsweetened, organic yogurt
           water

6:00 2 pieces pizza - use THIS crust
        I used ham, pepperoni & prosciutto - all nitrate, nitrite, hormone and antibiotic free
        Fresh mozzarella

Dessert right after - Coffee, banana, 15 choc chips

NOTES:

* If I can get it organic, I do. Even if I didn't mention it on every item.

*I need to drink water - the only water I drank this week was in my smoothies and an occasional bottle - not enough

*One thing I do when I want more food but know I have eaten enough at my meal is wait 5 mins before getting seconds. If I am still hungry after 5 mins I'll eat a little more. 9.9 times out of 10 by the end of that 5 mins I don't even remember I wanted to eat more. I have done this for the last 10 yrs. It's a great way to not over eat as long as you use healthy portions on your plate the first time.

*I measure my food. Especially grain - I used a measuring cup EVERY time I scooped out my granola this week. I will do my smoothies by site but I measure my food often enough to stay in practice and know that I am getting the right amount even when I eyeball it.

*At any time I will throw in 2 hand fulls of loosely packed spinach in my smoothies. I just didn't have it on hand this week. It does not change the flavor - it does change the color - do it anyway, it's SUPER good for you!

That's it for this week!

10 things. Today.

1.) I wake up content and grateful when my house is clean.
2.) Lately time seems to go faster than normal.
3.) Resting is not lazy.
4.) I'm coming up on my 1 yr anniversary of successful clean eating - that makes me feel awesome.
5.) I have a french manicure but instead of white tips mine are green.
6.) My peonies should bloom soon. They're my favorite.
7.) I bought organic seeds for my garden this year. Broccoli & jalapenos. Need some tomatoes.
8.) I'm looking for peace in the imperfect. It has to be in this mess somewhere.
9.) I love making art every.day.
10.)  It's time for a trip.

Deeply Rooted

Some days you just need to remember that

you are deeply rooted and what you are rooted in.

I am rooted in truth and life, deeply.

Jesus answered, "I am the way and the truth and the life."

John 14:6

Decal Designs

Sometimes I make a decal and LOVE the design but it doesn't get ordered often. This is one of those. I LOVE LOVE LOVE this text piece. It could be done with any text you like not just these lyrics. So, since this design gets over looked in our shop I'm giving it a shout out on the blog today for much deserved attention.

Single Stone Studios

January Printable

I'm working on lots of new ideas for the blog and this is one of them - FREE PRINTABLES! Cute little designs you can download and print right from my blog just for fun!

Just click the button on the right sidebar and all of the posts with printables will show up.

Since January is Billy's birthday month I designed for him with a distinguished mustache.

Click the image below to download the printable.

I'm testing this whole download thing out so let me know if you have issues and I'll do my best to resolve them as quickly as possible. 

**All free printables from my blog are for personal use only. You may link to them from your blog or website but please do not offer them for direct download from your blog or website and please do not sell them. Thank you!**