Furlough Fitness Part 10: Different Paths

Different Paths, Same Journey

CHARITY
Personality type: Wired for sound! Schedule-driven and organized
Length of Furlough: 8 1/2 mo.
Time remaining: 24 days
Furlough Weight loss goal: 40 lbs
Current Weight loss: 34 lbs
Favorite forms of exercise: Running 5k's and elliptical
Biggest roadblocks: Mexican and Chinese restaurants... and Krispy Kreme, Surgery recovery
Ultimate furlough goal: Glorify God in my body and spirit

KRISTINE
Personality type: Creative, systematic introvert who loves people
Length of furlough: 8 months
Time remaining: Finished!
Furlough weight loss goal: to lose the 7 lbs gained on 1st half of furlough
Current weight loss: lost the 7 lbs, started 2017 9 lbs lighter than 2016
Favorite forms of exercise: hiking and jogging outdoors, exercise DVDs
Biggest roadblocks: not having a kitchen, staying in other people's homes
Ultimate furlough goal: Glorify God in my body and spirit

Charity's perspective:

When I think about comparing our two journeys, it's like comparing apples and oranges. They have been very different paths. Even our goals and starting points were so different that it really isn't realistic to compare them. That was the beauty of this whole process. Because our journeys were so different, I think it gives a better picture of different scenarios missionary women face on furlough.

I think Kristine and I set realistic individual goals when we took a look at the situations we would be facing on furlough. For example, I knew I would have a lot of control over what I ate for much of furlough, because I knew we would be staying in prophet's chambers instead of people's homes. I also knew our schedule would allow for some opportunities for going to the gym while on the road. Many of the hotels we stayed in had fitness centers too. With these things in mind, I knew I could set very ambitious goals. I still faced (and am facing) roadblocks, but I am learning how to work around each one of those.

What encouraged me the most was that Kristine and I had the same main goal. We both want to glorify God in our bodies and in our spirits. That made us a team even though our goals and paths were so different. She helped me to keep a balanced focus on what I was doing. I must admit, she helped me keep a check on my motives!

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Kristine's perspective:

Before leaving for furlough last April, I worked hard to lose nine pounds. Despite rigorous exercise once we arrived in America, the scale started to creep back up until I regained most of the weight. I was very interested in doing this challenge with Charity, because I knew that the accountability would help me to finish strong.

I was already exercising religiously, so I knew that the main changes would have to take place in my diet. But because we were constantly in people's homes, it was difficult for me to follow the eating plan that I knew would help me to lose weight the quickest. Instead, I had to rely on moderation and skipping carbs wherever possible. I determined to stick to my plan anytime I was in a restaurant or had control over my food and then just took small portions of main dishes and loaded up with veggies while in people's homes. To be honest, I indulged once in every American treat that I missed-- ice cream, Chick-Fil-A, fried pickles, Cheetos, etc. The key was to go right back on plan after I enjoyed my treat. I could enjoy certain foods as long as they did not become part of my regular diet. I also made sure to create time and opportunity to exercise faithfully. I would have liked to have lost more weight like Charity did, and I believe if I had been in a prophet's chamber with a kitchen, I could have. Eventually, however, I had to content myself with breaking even on the scale. I just did not have enough control over my environment to actually lose more than the seven pounds that I had gained. Since I could exercise, I did at least see improvement in my fitness level and tone.

Furlough is challenging. It is hard to live out of a suitcase for months at a time. Even more difficult is maintaining a sweet spirit while living with other people (often strangers) for weeks on end. The two things that helped me immensely were exercise and self control with food. Exercise relieved stress and tension, got my blood flowing so I felt healthy, helped me to stay regular, and gave me something in my environment that I could control. Overall it made me more cheerful and optimistic. Eating healthy helped me to avoid grumpiness caused by sugar and carb overload and helped me to be able to fit into my clothes. Nothing makes me feel worse than my clothes not fitting! Whether you use your furlough to lose 40 pounds like Charity, or just want to break even like I did, remember that exercise and self control are key!

Furlough Fitness Part 9: Having Your Cake, Holiday Hope

Having Your Cake

We went to the gym for a fellowship meal after the service. The tables were packed with delicious foods... foods full of fat and carbs and ooey gooey yummy calories. I scanned the tables and found options that fit in my eating plan. Then I got in line prepared in my mind what I would put on my plate. I would move through the line quickly so that the smells and sights of the food would not lure me in. I zoomed quickly past the dessert table ignoring its precious contents. For me, it's not about will power. It's about not giving myself opportunities to give in to temptation! The farther away I am from junk, the better!

So I sat down at the table in a sweat. I had just dodged a major bullet. I refused to look in the direction of the goodies I had left behind untouched on those tables.

Then a lady sat down beside me. Her plate was piled with things that oozed deliciousness. I kept my focus on my veggies and baked items while sipping on my water. She and I began to talk. It was a pleasant conversation. But then the conversation turned to my weight loss.

"You have done so well. I am proud of you." Her compliment encouraged me and made it easier not to think about the cheesecake I would not be eating. Then she said, "I really need to eat better and exercise." She began describing her weight loss woes. I wanted so much to encourage her in this area. I was trying to find the right words to say when she rose from the table and headed to the desserts. When she returned, she came with a plate packed high with desserts. Her words were still ringing in my ears, "I really need to eat better..."

And that's when it hit me.

I figured out the weight loss dilemma that plagues us all. We like to "have our cake and eat it too." We want to lose weight without giving up the things that put the weight on our bodies. We want to be healthy without the sacrifice of time and energy. We want the best of both without the loss of anything treasured.

Choose.

That's what we don't want to hear. We don't like to choose. That's why we like buffet bars! We can have a little of everything and not have to choose!

And this "have our cake and eat it too" problem isn't just in eating and weight loss. It's in every aspect of our lives.

Jesus told us we can't serve God and mammon. We have to choose.
Joshua declared to the children of Israel to "choose you this day" between God and their idols.

We cannot have our cake and eat it too. We cannot get healthier while clinging to the lifestyle that makes us so unhealthy.

If I could encourage anyone in the realm of losing weight, getting physically fit, and striving for a healthy lifestyle for God's glory, I would say this one word...

Choose.

What is more valuable to you? That piece of cake or getting healthy? That pile of food or getting fit? I love desserts and junk as much as anyone else. But I know that eating those kinds of foods frequently will sabotage my greater goal of getting healthy and losing weight. So I must choose.

Make a choice and then pursue it. Don't be double-minded. Don't stagger back and forth. Being double-minded will discourage you more than anything because you will not see progress.

Choose.

"Everyone wants the product,

but few want the preparation."

-Pastor Kenny Baldwin preaching on Noah

"When God Shuts You In"

Kristine's Corner

Kristine's Exercise Shirt

My time on furlough is coming to a close. By God's grace, I will be returning to the field at approximately the same size as I was when I left last April. Since I began blogging with Charity in August, I have even dropped most of the furlough pounds I had put on initially. I'm now working diligently to get the rest off before I arrive home.

The keys to my success were avoiding sugar, exercising faithfully, getting enough sleep, and starting fresh the next day even if I messed up the day before. I will be able to jump right back into my normal exercise routine when I return home, and I can't wait to cook in my own kitchen for the first time in months! We had an amazing furlough, and I am excited and ready to get back to work in Indonesia! Look for my official furlough update next month!

Holiday Hope

Charity:
Our family had two Thanksgiving dinners. We had one with my Mom and Granny on Thursday and one with my husband's family on Saturday. One was a stellar success in eating, and one was a disaster. But I know what things made the difference.

Thursday was the success. Here was my plan:
I took two plates through the line. One plate was a regular dinner plate and one was a container. As I went through the line, I was only allowed to put an item on one plate or the other. I couldn't put any item on both plates. One plate was for my lunch, and the container was my dinner. I had to use proper portions, too. The other part of my plan was that I agreed to post a picture of what I ate for some of my fitness friends to see. That gave me accountability. I told these same friends about my commitment with the plates.

 Lunch and dinner plates

The execution was perfect! I did it! I ate a yummy Thanksgiving meal without gluttony. 

Granny and Mom

But then came Saturday. I started off the day right... healthy breakfast and snack. But for lunch my plan was to just pick the healthiest option in moderation. In other words, I figured I would just "wing it." No accountability. No predetermined boundaries like the plate plan.

So I got my plate and picked wisely. Modest portions. But then I went back for seconds... and thirds... We sat around fellowshipping, and the smell of the food was amazing. It called to me, and it was right there for the grabbing! Ugh!!!

Lesson learned. Thanksgiving foods are always a huge temptation for me. It's a tougher setting than buffet bars or your typical church fellowship. I love pumpkin pies, and gravies of all sorts, and cheese just makes the world go round.

Note to self... set boundaries. Vocalize those boundaries to others who can help with accountability. Never try to "wing it" with things that are a known temptation.

Kristine:
This was my first Thanksgiving in America in four years, and may be my last for quite a while. I wanted to relax and enjoy the special holiday with my family. The only "plan" I used to prevent overeating on Thanksgiving was to wear a fitted shirt. That way I wouldn't want to eat so much that I felt uncomfortable in it. It worked, too!

Furlough Fitness Part 8 (How I Do It, Dress)

How I Do It

So far on furlough, I have lost 34 pounds.( My husband has lost 41 pounds.) I am not a doctor, nutrition expert, nor a fitness guru, but this is what works for me in case you can glean some tips from what I do.

• I try not to eat any later than 6 pm. This doesn't always happen because of travelling and church times, but I try.
• I exercise five times a week with some form of cardio each of those days and strength training twice a week.
• As far as food, I take a balanced approach of not too much fat and not too many carbs. I track my eating on MyFitnessPal to keep my calories in check, too. I aim for 1500 net calories or less a day. (Calorie intake - exercise calories burned = net calorie intake)
• I drink 2500 ml of water a day.
• I eat whole wheat instead of white flour and I eat a high fiber diet.
• I try to eat my carbs earlier in the day.
• I try to eat fresh foods instead of processed foods.
• I weigh every day in the morning before breakfast. I don't suggest this for everyone. For me, it helps me see which specific foods cause water retention or how different factors are affecting me. It isn't necessarily just to see if I have lost "weight." I occasionally take body measurements.
• If I get hungry in the evening... truly hungry and not just fidgety or stress-eating hungry... I eat popcorn or drink hot tea. The popcorn is freshly popped, not buttery bagged popcorn.
• I eat three meals a day with two snacks in between the meals so that my blood sugar level doesn't drop.
• Every meal has a protein in it, and often the snacks are protein. Fiber and protein help you feel fuller longer.
• Portion control is a major factor. I pay a lot of attention to proper serving size.
• It really isn't about will power. We try to keep junk out of the house and have healthy options easy to grab.
• I plan ahead!
• I seek out accountability and encouragement.

Kristine's Corner

Furlough Tip:
Before you begin furlough, try to visualize the delicious, healthy food options that you will be able to get that you do not have on your field. I was very excited to try desserts sweetened with Stevia, Ezekiel bread, and inexpensive almond milk. I couldn't wait to eat raspberries, peaches, and avocados. Instead of focusing on my favorite high-calorie meals at restaurants, I got excited that I could order low carb meals or eat salads. Lettuce isn't safe in our field. Focus on the positive, healthy foods that are still a treat. Success on furlough is as easy as your mindset.

Getting Dressed for Success

Yes, I run in skirts... and I love it. I love the freedom of movement and the modesty it adds. But...

Athletic skirts are expensive! I scoured the internet for options and found the options were not in my budget. I also found that many of the skirts were much shorter than I am comfortable wearing even with leggings underneath them. So I went on a different search. I went looking for skirts (or dresses) made of the same material!

I found these two gems at Dress Barn on clearance.

They are lightweight and very stretchy. Perfect for exercising. The length falls right where I like for easy mobility. The skirt portion is just heavy enough to drape and not ride up as I run. I can easily wear a moisture-wicking athletic shirt underneath the top. Leggings underneath complete the outfit.

The price? $12 each! That's much better than the $50-$80 athletic skirts I was seeing. Same material... better feel... much better price!

I also found this skirt for just a few dollars more. Not only can I run in this skirt, but I can also wear it for everyday use.

The shoes. I invested in good shoes appropriate for the exercise I do. I run a 5k three times a week. That requires good running shoes. Running in walking shoes or cross-trainer shoes can actually cause physical problems like runner's knee and shin splints. Running in poor quality shoes can do the same. So rather than pour money in the athletic skirts, I invested money in shoes. I have not regretted it either. These are the Nike Air Zoom Pegasus 32. They were on clearance at the Nike store for $59.

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Furlough Fitness Part 7 (Kristine's Talents, Conquering Plateaus, Favorites)

Kristine's Talents

Eating Balut with Dr. Godfrey

My progress in October was definitely more spiritual than physical. We spent most of the month at my mother-in-law's home, and that included a steady diet of carb-heavy, fried, sodium-drenched Asian food and daily eating out with family. Even though I exercised six times a week, skipped rice and noodles, and even went to bed hungry a couple of nights, I still gained five pounds. It discouraged me to gain weight while working so hard to lose those pounds. The Lord directed my thoughts to the story of the talents in Matthew 25.  I have never considered that parable to be about weight loss, but here are some truths I gleaned from this important passage:


1) Everyone has different abilities (talents.)

2) I may work harder that someone else, but have less desirable results because my original talents are not the same (Ahem, my husband only gained two pounds without putting forth the same hard work.)

Kristine and her husband, Phil

3) Jesus still expects me to work hard and do my best even if I do not have the physical results I'd hoped for. The truth is, the change in my character over being obedient and taking proper care of my body is more important than whether or not I lose weight.

If I am obeying the Holy Spirit's guidance on my self control with eating and exercise, then I need to be content with the results. Proverbs 14:23 states "In all labour there is profit." It may not be the profit that I desire, but it is the profit that God is awarding to me. In the end, I may need to take the stronger character over the larger weight loss, trusting God will honor faithfulness and see my heart.

Keeping priorities in order, family and ministry over weight loss

On furlough, I have not always had my ideal food environment, but I have needed to accept that whatever is provided has come from God's hand. He only expects me to be faithful with self control and make the healthiest choices on my part. All I long for is to hear Him say, "Well done, good and faithful servant."

Conquering the Plateau

Inevitably, it happens. Everything is going great. The weight is coming off slowly but surely. And then...

The dreaded plateau.

Plateau: noun

a period or state of little or no growth or decline.

Yes, I hit a plateau back in August. No matter what I did, the scale wouldn't budge!  

After three weeks of a complete standstill, I had to take action. First I had to figure out what was holding me back!

I started logging my food intake into the MyFitnessPal for the first time. Wow, did I learn a thing or two! Some of the things that I thought I was eating in proper portions was actually way too much! I realized also that a few things I was eating were not quite as healthy as I thought.

I have never been much of a calorie counter or tracker, but I realized it was a vital part of the equation of my fitness goals. With the MyFitnessPal app, calorie counting was a breeze. I also realized that journaling what I was eating helped me be more aware of what I was consuming.

Next, I started researching my exercise routine. That's what the problem was. I had a routine. My body was pretty smart and had adjusted to my routine. It was time to change things up. It was time to push harder. So I learned to vary my workouts and change things up throughout the week.

Increased exercise + decreased calorie consumption = weight loss plateau conquered!

A Few of My Favorite Things...

One of my favorite products is Ole High Fiber Wraps. 16 grams of carbs, but 11 of those carbs are fiber. That means the net carbs is only 5 grams! I use these to make wraps, soft tacos, pizzas, and more.

One of my favorite breakfasts... 

Southwest Omelet!

I make it in this omelet pan for microwave.

2 eggs

tsp skim milk

diced onions

salt and pepper to taste

2 minutes in the microwave

Top with salsa and jalapenos

Around 175 calories!

Update

Three months ago, I entered a weight loss competition. That's pretty ambitious for someone on furlough! (Remember, it's pretty much assumed that missionaries on furlough will gain 20 pounds or more!) I knew the competition would motivate me. It did! I am excited to announce that the competition is finally completed, and I took third place!

Furlough Fitness Part 6 (Serving, Victories, Go Bag, Bucket List)

Exercising Servanthood

Sitting.

On furlough, we do a lot of sitting. Sitting in the car, sitting in a pew, sitting in a desk, sitting at the table for a meal.

It's difficult to find ways around all the sitting, but every now and then I can get a little creative and sneak in some exercise in the craziest of ways. One of my favorite ways also incorporates one of my favorite loves: serving others.

Furlough Fitness Part 5 (Update, Buffets, and Roadblocks)

Updates from the Battlefield

Charity:

I am halfway through the battle. Our furlough time is moving right along. So how am I doing in my battle against the Furlough Twenty?

Let's just say...

I have LOST twenty-two pounds total since we arrived in the States!

Furlough Fitness Part 4 (Getting High Tech)

Getting High Tech

"There's gotta be an app for that..."

Yes, there is a phone app for just about everything. I have a couple of apps that I use to help me with my fitness goals for furlough. Kristine does too! When I asked her what apps she uses, I was quite surprised at how different, yet how similar, our two main apps were.

I discovered she and I both use a food app and a fitness app, but the apps we chose and the reasons behind them are as different as she and I are.

Furlough Fitness Part 3 (Hotel Breakfasts, Plan B's, Gym Bag)

How can a missionary possibly have an exercise and eating routine when her life is anything but routine?

The answer?

Have a variety of options ready and have a plan A, B, C, D...

Some of these plans are free or low cost. Others are a little more of an investment, but think of them as an investment in ministry. The healthier we are when we return to the field, the more the ministry will benefit due to increased endurance, energy, and strength as well as the mental benefits of being healthier.

1 Corinthians 6:20 "For ye are bought with a price:

therefore glorify God in your body, and in your spirit, which are God's."

Furlough Fitness Part 2 (Finding Support, Gym Bag)

The battle is real.

But the success can be just as real with the right tools, planning, and preparation. So let's get practical.

First, let's always keep our motives and priorities in check. After all, man looks on the outward appearance, but God sees the heart.

Right motives are everything. Right priorities are vital.

Proverbs 21:30 "Favour is deceitful, and beauty is vain:

but a woman that feareth the LORD, she shall be praised."

Furlough Fitness (Stepping into the Battle)

"Auntie, when you come back, you will be big! All the missionaries get fat when they leave and come back."

The bluntness of our country's culture is sometimes brutal. Sigh...

In this case, it was the brutal truth.

On furlough, missionaries spend enormous amounts of time sitting in pews, sitting in cars while traveling, and eating fast food on the go. Temptations are at every corner. Foods we cannot get on the field call to us with sugary, glaze-laden voices.

Sorry, dear missionary woman. The bathroom scale isn't lying. You are well on your way to packing on the Furlough Twenty... or Thirty. (Who knew you could gain that much weight in a few months?!)