Author Archives: Robynn

About Robynn

Just a small town farm girl from South Dakota! Love the simple of pleasures of life such as hearing my children's laughter, a beautiful sunset, a corn field in the summer and good friends and family!!

This Incredible Thing Called Peace

Thanksgiving in the palm of your hand

I was walking down the aisles of my grocery store today just minding my own business.  My thoughts were on the next errands I had to run, trying to estimate the time it would take for each and determine if I would be able to complete them before my 1:00 p.m. appointment.

As I pushed my cart, I was met with the blitz of holiday food conveniently placed where it could not be missed.  There, in the center aisle, were the ingredients for your favorite Thanksgiving feast.  Green bean casserole with French fried onions, dressing, pumpkin pie, cookie mixes, Velveeta cheese with RO*TEL,  You name it, it was probably there.   And all I could do was send up a whisper of “thanks”.

For a brief moment I was reminded of my dieting days, the days before I had this incredible thing called Peace with Food.  Back then, I couldn’t go to the grocery store during the holidays without facing one of two options:

  • Option 1 – Go off my diet and indulge which would inevitably result in me spiraling out of control.
  • Option 2 – Resist the incredible urge to buy these “off-limit” tempting foods.  The result of this option?  Resent my diet for making me feel deprived which would eventually cause me to throw off all restraint, indulge, and spiral out of control.

Two different options.  The same end result.

But thankfully, that was before Peace with Food.  Now I am no longer tormented with the grocery store or with the foods frequently flashed before us during the holidays. That is because  I now know that I can have whatever I want, just maybe not as much as I want.  And with this freedom to enjoy the foods I love, surprisingly I really don’t desire them that much and when I do, I now know how to enjoy them in moderation and then move on, feeling content and satisfied.

Yes, I am thankful for many things this Thanksgiving and Peace with Food is definitely one of them.

robynn

 

 

 

Take-Home Message:

With Peace with Food, you have the freedom to enjoy the foods you love in moderation and then move on feeling content and satisfied.

 

 

 

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Filed under Peace w/ Food, You

This is My Story . . .

Old typewriter

We all have a story that defines who we are.

In this story are woven the threads of our dreams, hopes, fears, disappointments, circumstances, and our past – uniquely making us a one-of-a-kind masterpiece.

Part of my story includes my struggle with food beginning in high school.  I vividly remember weighing in at 98 lbs. during gymnastics in junior high.  But by the end of my sophomore year of high school I was up to 143 lbs – a whopping 45-lb. weight gain on my 5’4 medium size frame.  I had to do something and I had to do it fast!

That was when I began my career of dieting.

Being athletic and participating in a whole lot of sports and activities allowed me to get back down to a normal weight but I was never quite satisfied with my body. This led to the perpetual chase of the “ideal weight” carrot. Know what I’m talking about?  It is crazy, but that is how I lived for so many years of my life.

It was my normal, my landscape.

But I can actually say that it all changed when I began living at Peace with Food.  That is not to say I don’t have an ideal weight, because I do, but this time it is more of an optimal weight range than an unrealistic all-time-low number.  No more of this all-or-nothing mindset.  Enough of the obsession!

How did I get this peace?  Here it is in a nutshell.  I began believing that I could do it and I changed the way I thought about my situation.  That was step one.  It was a big step that took me years.  But even in believing that I could have Peace with Food (and peace with my body) didn’t result in it magically appearing.  After years of failed attempts, saying I was frustrated with my situation is putting it mildly.  I needed practical steps to take and the skills to carry it out.  I needed to find the answer to my dilemma, the combination to the lock.  Enter Peace with Food.

As I began writing this post I really had to ask myself, “What is my purpose for sharing this part of my life? Is it to inspire, motivate, entertain?”  I think it can be all of these, but more than that, I feel a calling to help others in their journey to Peace with Food.  That’s my mission, my assignment – to share with others what I have learned in the decades I’ve spent struggling with food and help them experience peace and freedom.

When I was in college, my Biochem instructor would always say in his Indian accent, “Take-home-message.”  We knew that when he uttered these three choppy words we needed to take note because the point he was about to make was of utmost importance.  That is what I hope to leave in every Peace with Food post.  A take-home message.  A nugget that will help you live at greater Peace with Food.

So here’s the Take-Home Message:

No matter what your story is, you can have Peace with Food.  No matter what your beginning is, you can rewrite the end.

robynn

 

 

 

P. S.  Stay tuned for Lara’s Story . . .

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Filed under Peace w/ Food, Self Image, SelfImprovement, You

If You Are In It, You Can Win It!

Do you find yourself in a cHalleNge, trial, or adversity that seems inSurMountAble?  Maybe your situation is so overwhelming and confusing you have no clue what to do next.  If this describes you, I want to eNcoUrage you with a statement that I heard months ago.  The moment I heard it, it grabbed me:

“If you are in it, you can win it!”

There is nothing that you are facing that you can’t oVerCome.  Not sure what to do or where to begin?  Just take one step – the one directly in front of you regardless how small or insignificant it may seem.  Maybe that one step is reaching out for help.  Maybe it is trying a different aPproAch.  Whatever you do, hang on and don’t let go!  You’ll win it if you just don’t quit.  :)

Robynn

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Filed under Hard Reality, Inspire, Life

Biggest Bang For Your Buck {This Burns Fat Like Lighting Fluid!}

Ever since I’ve been in junior high I have been a RuNnEr.  I started out doing it to get in shape for sports, but now I do it for a variety of reasons.  Of course there is the health/fitness benefit, but then there is the mental aspect.  It is good therapy for me.  Its my time to think, pray, or enjoy conversation with a friend or my husband.

It’s easy when you’ve been doing something so long to get in a rut.  My rut with running was thinking that I needed to run 4 miles Monday-Friday.  I don’t know where I every came up with that exercise schedule, but to me that was my “PeRfEcT” exercising scenario.

I had read on numerous occasions that InTeRvAlS (exercise where you alternate the intensity of your workout) were the best way to get in shape.  Because that didn’t fit into my “plan” I dismissed interval training until I read an article that claimed interval training “BuRnS fAt LiKe LiGhTiNg FlUiD.”  They had me, “hook, line, and sinker”, as I was experiencing a slump in the exercising category and wanted to drop some weight that wasn’t wanting to come off.

The fitness center I worked out at had an interval training schedule posted making the same claims as the ones I had read, so I enlisted.  It was a 6-week plan and I loved it.  Not only could I do it in 30 minutes (it actually takes less than 30 minutes, but I would walk/run the remaining time to make it a 30 minute workout) The results were FaBuLoUs, so much so that people I knew asked me for my fitness plan.  I therefore typed it up on a Word document and share it whenever asked.   So HeRe It iS. 

If you want to change up your exercise program or are looking to enlist in one, you may want to try this.  Never exercised before?  Try it with WaLkiNg.   Of course, make sure you talk to your physician anytime you start a new exercise program.  I have tailored this training schedule to running since that is the exercise I enjoy.  You may substitute running with walking, biking, elliptical, rowing, etc.

INTERVAL TRAINING SCHEDULE

WEEK

MAX EFFORT

REST

REPS

1

1 MIN

2 MIN

5

2

1 MIN

90 SEC

6

3

1 MIN

1 MIN

8

4

1 MIN

1 MIN

10

5

75 SEC

1 MIN

10

6

90 SEC

1 MIN

10

Warm-up 5 minutes before intervals with a light jog.  I always go for 30 minutes and use whatever time is left for easy jogging.   (Reps means the number of times you do that particular set.)

You can use the following as cheat sheets when you are on the treadmill so you don’t have to try to remember when you are suppose to be going your max effort and when you are suppose to be walking.

WEEK 2 – Begin with a jog ‘til 5:00
Begin running @ max effort: Begin walking @:

5:00

6:00

7:30

8:30

10:00

11:00

12:30

13:30

15:00

16:00

17:30

18:30 – 20:00

JOG ‘TIL 30:00

WEEK 5 – Begin with a jog ‘til 5:00
Begin running @ max effort: Begin walking @:

5:00

6:15

7:15

8:30

9:30

10:45

11:45

13:00

14:00

15:15

16:15

17:30

18:30

19:45

20:45

22:00

23:00

24:15

25:15

26:30 – 27:30

JOG ‘TIL 30:00

WEEK 6 – Begin with a jog ‘til 2:30
Begin running @ max effort: Begin walking @:

2:30

4:00

5:00

6:30

7:30

9:00

10:00

11:30

12:30

14:00

15:00

16:30

17:30

19:00

20:00

21:30

22:30

24:00

25:00

26:30 – 27:30

JOG ‘TIL 30:00

~Robynn

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Filed under Health/Fitness, You

Make 2013 Your Year Of…

With the start of every year I like to WriTe oUt My gOaLs.  Some years the list can get quite intensive including goals in my relationships, personal life, and finances.  And while that is all well and good, sometimes I just need to pick one and focus on that.  Maybe you can relate.  If so, consider naming 2013 your year of…

It can be AnYtHiNg yOu WiSh.  Maybe it will be your year to learn a new skill, develop a character trait or build/mend a relationship.  Maybe it will be your year of slowing down and smelling the roses or finally getting fit.

Whatever your goals are for 2013, we at Suede Sofa wish you a PrOsPeRouS and BleSsEd year!!  May 2013 be your best year yet!

:) Robynn

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Filed under Holiday, RANDO•RAMA

A Cookie & A Walk

Years ago when I was living in Tulsa I got an unexpected knock on my door.  It was my good friend Cindy.  She knew I was going through a really difficult time and so she bought me a slice of a large chocolate chip cookie and asked if I wanted to go for a walk on my favorite bike/run/walk trail along the Arkansas River.

What a simple gesture and yet close to 20 years later I am still touched by the impact of her thoughtfulness.  Maybe at the time it seemed like no big deal to her, but it was a big deal to me.  A really big deal.  And a really big lesson.

To this day her gesture challenges me to search for ways I can give someone a little grace, show a little kindness, and spread a little love.  And lest I am tempted to think my kindness is insignificant I remind myself of the power of a cookie and a walk.

As the holidays draw near, I know there are people needing kindness and a little hope.  And so I’m looking for someone I can dispense a little kindness to.  How about you?  Who do you know who needs a little grace?

:) Robynn

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Filed under Family, Friends, Life, Marriage, Parenthood, People, Relationships

Just Do It – Say “I’m Sorry”

As humans none of us are perfect and we all make mistakes.  Sometimes on accident, sometimes on purpose.  And occasionally sometimes those mistakes call for an apology.  Whether or not we give one is completely another story.

Knowing I need to say “I’m sorry.” to someone gives that sinking feeling in my stomach because a true apology requires complete humility.  It requires that I put aside any justification on my part, any of those pathetic, “I’m sorry if I offended you.” pseudo apologies and just say, “I’m sorry, I was wrong.”  But when I finally do, I feel like I’m walking on air.  I guess that is because a clear conscience is as the MasterCard commercial says, “Priceless.”

Do you need to make a sincere apology?  What are you waiting for?  Free yourself from the pain of a guilty conscience and just do it – say “I’m sorry.”

:) Robynn

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Filed under Family, Friends, Hard Reality, Life, Marriage, Parenthood, People, Relationships