It’s Easy!

It’s easy!

That’s such a relative term, isn’t it? What is easy for one person, may not be so for the other.

Webster defines easy as ” achieved without great effort, presenting few difficulties”

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Reading has always come easy for me. I loved it as a child and was a classic bookworm. Summers were for dragging bags of books home to get immersed in.

Words come easy to me. It’s satisfying to use them in creative ways, to paint pictures and to be able to describe and tell a story.

Now imagine my shock when one of my sons really didn’t like reading. At all.

Why? Because it was work for him. It was hard and he had to have no distractions otherwise it didn’t “stick”.  Words were hard and he did not find the joy in it that I did.

It’s precisely why one year, I too, read “Where The Red Fern Grows”, out loud to him.  In reading it to him, it somehow stuck better, and even though he was older we both enjoyed that time each night reading a chapter so he was ready for the quiz the next day on it.

Word got around that was going on and soon his friends who hadn’t read would ask him…”so what’s going on in the current chapter?”

But ugh… seriously… damn sad book. Tears fell for both of us.

Easy.

Reading and words were easy for me. My son struggled.

I guess we can see this applied almost anywhere in life, right?

The shining athlete, the top scholar, the jack of all trades who can seemingly do anything,  the cook who effortlessly whips a gourmet meal out of nothing but flour, salt, beans and some peanut butter.

Ok, I’m teasing on that, but we all know that ONE person who can work with nothing and make something, and Suzy Q is struggling to follow directions on a box.

Easy.

All of us can do things, can strive for improving on them yet it will never come easy.

Math.

For the love of numbers, I hate math. I’m always semi in awe of people who wield numbers the way I can words.

They look at those algebra equations and it all….makes… sense.

Amazing.  Like how does your brain DO that??

I barely, and I mean barely, skated by my last math class in high school and I really think it’s ’cause my teacher just had a level of mercy on me.

And I did show up for extra tutoring so there was that…..

I was never, ever so glad to say good bye to math class. It’s what freaks me out about ever doing any college stuff. I took a practice exam once for the English and nailed it off the charts.

We won’t discuss the math one…… 😉

Easy.

Easy for some, but not for me.

Hold on… I’m going somewhere….

I was thinking a few times this week during my workouts how some things I view as “easy”, most people think are crazy and can’t imagine doing.  They view it as ridiculously hard.  Hubby tells me all the time he doesn’t know how I do what I do.

This usually comes when we’re driving up a huge hill and I’m telling him what it feels like on bike or foot.  Or telling him about my run/bike/run sessions.

I do it. I don’t think about it. It’s work but it mostly comes easy for me.

Recently doing dead lifts I thought how they weight was starting to feel not as challenging. I’ve been doing around 140lb, at a 3 set 10 reps as a part of my strength  training.

Now some of you who lift a lot.. no laughing.

I try not to overwork my body on weights because training right now, I hit the road the next day and sometimes my legs and lower body are asking why I killed them the day before.

Strength training is icing on the cake for my other sports.

Here’s the deal.

In the term of being “easy”, it’s not.

Honestly, to think of lifting something weighing 140lbs straight up off the floor would seem like work.

My body is going through this wonderful thing called adaptation. I’ve been doing it long enough now that in some ways it’s starting to feel easier, but really, I’m just getting stronger and it means I’m going to have to up my game soon.

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It’s taken a bit of work for this to not feel as hard anymore….

 

When it comes to exercise, so many people put at the top of the list, it’s hard.

Why? Well, because in the beginning, it is!

Exercise can quickly reveal to you that you are out of shape and need to be doing it more.

No one likes that feeling.

Exercise really, I don’t think, comes “easy” to anyone. Well, at least in the beginning stages.

And if you’re wanting to continue, grow and improve, if it starts to feel easy, you should be looking at the next step.

How do I get to the easy part?

In the running world, we talk about base miles. Basically, a foundation that you can build on. You train and work in certain mileage that allows your body to get stronger and make those adaptations that come from the rigors of running.

So many cool things change inside your body as it adapts to it. These changes are good and allow you to stay on your feet longer, work harder and go farther distances without injury.

I didn’t wake up one morning and just decide to go run a marathon. It took months of training building my body and adding more mileage each week.

This is how you need to approach getting into a new exercise regime.

It has to be slow and steady, no matter what activity you may choose to participate in. Doing it in this manner not only keeps your body from hating you the next day, it encourages you to keep pressing on to the next step.

And for you the next step might be literally committing to evening walks around the block.  Or it could mean increasing your distance if you’ve stayed at the same distance forever. You could be thinking of dusting off the bike in the garage ( and you better be wearing a helmet!)

Maybe you want to start lifting some weights. I can’t stress enough to make sure it’s heavy to make you work. I mean maybe 4-6 reps before you can’t lift one more.

Find a starting point and then build from there. Always be mindful to do enough, but not to much in the beginning, to avoid injury.

With a careful, intentional approach, in time you will find yourself thinking that what once seemed so hard, now seems easy.

Tell me. Can you relate? Have you moved from a point of it being hard and painful to feeling easier?

 

 

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8 Easy Ways To Stay Active

Hello beautiful people. It’s evening as I write this, unwinding with my preferred drug of choice, a big mug of coffee and patting myself on the back that I didn’t give in to any basic urges and punch someone today.

Working with, and dealing with the public has challenged that a lot lately.

I’m constantly amazed at the sense of entitlement so many have and it’s been an extraordinary and amazing to thing to not only keep my hands to myself, but my tongue too as my brain can conjure up sarcastic comments like crazy.

It’s work keeping that in!

Haha ok I jest…. well…. partially…

But let’s say I’m glad to now be relaxing and letting the ideas out of my head that have been bouncing around for awhile.

I thought we’d talk a bit about ways to make staying active easier. We are ending summer here in the states and moving towards fall and maybe a bit of winter here in the south. Typically a time of year when most begin to want to hibernate inside and the idea of exercise seems like an even bigger chore. Unless you are already a dedicated gym goer or have a disciplined exercise program you may not be thinking it’s a time of year you want to start getting active.

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Earlier this year… the sun looks deceiving… but it was in the high 20’s out riding. Coldest ride ever.  Just call me Ninja. This is what happens when exercise is just something you do 😛

 

So what are some steps to build a fitness plan?

No one, and I’m pretty sure no one, decides they are just gonna scamper into getting active. Let’s be honest, most dread the idea of having to do exercise even though they may talk about it and really want to do it.

You may admire those who are active, understand the benefits of doing it, and strive to do it yourself but somehow you can’t quite put it together. Of course you also understand that staying active take a lot of work and discipline.

Don’t get discouraged. Some planning and structure will go a long way to your success. Staying active does require more work than being sedentary but it doesn’t have to be complicated or difficult to maintain.

Let’s take a look at some ideas to help.

Find the thing you want to do.

It’s important to choose something you think you will enjoy and can stick with. Don’t worry about being “good” at it or thinking you can’t do something. Just get out there and start taking baby steps. In time, you’ll gain confidence at it. If you like what you’re doing, you’ll look forward to your time working out.

Be consistent.

Like building any new habit, consistency is key. Find a time to workout in the day that is suitable for you and your schedule. Forget what your neighbor or sister is doing, you do your thing. Find a time that you can devote to yourself and put it in your day.

For me mornings have evolved over the past few years.  In the beginning it was what I did to get the job done before the rest of my day started. It was hard to get up earlier to get it done but I did.

Mornings are best for me because in the 24 hours of my day it’s when I have people needing and wanting me the least.

I’ve actually come to love being out on the road early. There’s something quite satisfying knocking out miles while the sun is coming up and the world is still getting coffee.

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Favorite view from my bike

Not only that, it just sets an energetic tone for the entire rest of my day.

Pick your time of day and stick to it.

Get your gear ready the night before.

Now days it doesn’t take much for me to reach for my exercise clothes. When I had to be up on Saturdays at 5a.m. for long runs, I had everything laid out for me to just step into. My mind immediately, although still sleepy, knew it was time to get serious. ( I do not wear athletic clothes as “leisure wear”, for me they represent work and my mind shifts to a different mode once I’m in them)

If your clothes, shoes, socks, accessories etc are there and waiting you won’t have to think about putting it all together. Even if you are an evening work out person, have it laid out and waiting.  It will be one less thing you have to think about doing.

Get your nutrition in order.

Knowing what you will have for breakfast and having it prepped will give you less reason to skip on fueling properly. If you are an early morning person, you may have food ready the night before.

Having healthy snacks prepped for pre and post workouts will keep your energy levels up and will be one less thing you have to attend to when you finish.

Have stretches or moves you use at the end of each workout.

I have several go-to yoga moves that feel good after I’ve been running and cycling. This helps my body recover after a workout and ease tight muscles.

Have some stretching and mobility exercises that you can use afterwards. Not only does it feel good, it helps your body to recover faster.

Leave your gear in the same place.

My running bag has everything from some spare change to extra cycling gloves, my running belt, ipod (although I rarely use it on the road anymore) my helmet, glasses, a clean top, and a whole host of other things. I always know where my stuff is at in a moment.

Find a bag or space that is dedicated to what you need for your workouts to keep you organized.

Focus on your workout.

ok I’m notorious for being in the midst of a workout thinking about what needs my attention when I’m done, what I want to write about next, or being distracted by other random thoughts.

This totally takes my mental focus off what my body is doing and keeps me working hard on the task in front of me.

Be in the moment with what you’re doing. Appreciate all your body can do for you, think about how movement feels. All the other stuff will still be waiting for you when you finish.

Plan your workouts.

Seriously.

I literally schedule appointments around knowing the time it takes me to get them in and clean up and look like a respectable human again.

With my duathlon training I consider what days in my week I can devote to my longer sessions, my run/ bike days, and put them there. Shorter mornings may be one of my fast high intensity workouts that I can slam out in 30 minutes or less. Regardless, I know where to fit them in and how much time it will take.

And no, there’s nothing wrong with scheduling that anymore than scheduling a doctors appointment. It’s important, just do it.

With some planning, structure, and intentional purpose you can build a strong and healthy exercise program that will serve you well. When our minds know what to expect we can look forward to being active and truly benefit from each activity.

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Find an activity you can enjoy and look forward to doing 🙂

Tell me, do you have any tips or tricks that helped you get on a disciplined path for exercise?

 

 

Monday Musings

Hello Monday. Another one in the works.

Monday, the day of the week that seems to garner the most whining, complaining and lamenting. It’s the killjoy of the week, the black sheep of the family,  the ugly step-child, or the stuff you stepped in on your shoe.

I’m never sure why Monday always gets such a bad rap.

Oh I know, the party’s over, right?

 

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Back to work, the grind, the no fun and games grind of the work week.

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Some of you relate….

Of course some of you get up with your positive pants on and head into work and you be like…..

 

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And with all the negative Monday talk have you ever wondered if…….monday3

Yeah, something to ponder.

But then, I’m over here like….monday.png

I guess for me it’s easier to embrace it as another day of opportunities and chances to do things.

It’s another day we’ve been given this amazing gift called, life, and we are complaining about Monday.

You. Are. Alive.

One more day to spin around the sun, see things, do things, feel, touch, love, and experience life.

Yes, you might view Monday as the armpit of the week, but don’t miss out on living while you feel that way.

Speaking of living….

Yikes. I seem to be meeting myself coming and going lately.  Working with my son for awhile at his business ( means being gone all day) training for my duathlon, maintaining the household/ life stuff, writing for this blog, doing research for mentioned blog ;), and attempting to work on my projects for my business leaves me feeling like I want another hour or two in my day, preferably to sit and be still for a moment.

Training is rolling along for the duathlon.

I took off Sunday morning to go run both legs of the course where the race will run. I’ve done it like. twice, since last years race. As I shared in a recent Instagram post, it’s not an “easy” 5k. I mean really, to me a 5k is a distance I’m just warming up in. But this 5k, literally out the start line, is on an incline and you head right into hills, big hills. It continues pretty much until they turn us around to head back, then there is some down hill work, but also more up and down action too.

Anyway, I wanted to be out there to get it under me again mentally as well as physically. The heat and humidity is just a part of what goes with my training so that adds to fun as well.

As I was heading into the final stretch I checked my watch to see that I had clipped a 10 minute mile… now for a lot of you that’s like…slow.

For a 50ish year old woman, I’m okish with that 😉 especially given the mile it had been. I saw my finishing time was close to what I did in the duathlon last year when I was in my peak condition and all I could think is… “I need to get my average pace down”.

I’m hard on myself. I expect a lot and I  have high goals. don’t like to feel like I’m not working towards improvement in what I do.

The beauty of athletics right? The sky is the limit on reaching new goals no matter how small or big they may be.

I reminded myself that my last mile was worth cheering over and a decent time on that course was celebratory too.

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Finished both run legs for the duathlon… smile time.

Of course I might’ve been smiling ’cause I knew food would be imminent. It’s not a good sign when I take off and my tummy is already growling.  Food never, ever tastes better than post workout and my hunger is deep, real, and needy.

Do you ever let yourself get that hungry? Trust me, you appreciate food on a whole new level when you are that kinda needy.

Speaking of food….

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nothing like finding a random snack hanging out in my purse haha I guess it beats having candy in there  or something of that nature.

In the category of things that make me go hmmmm.

Featured stories on the daily news leave me shaking my head.

  • daily interaction with your children will help them grow and thrive.
  • eating a diet with less processed food and sugars will help you lose weight.
  • exercise can help you feel and look better.
  • eating a diet high in vegetable and fruits can help prevent many cancers.
  • reading to your children will grow their vocabulary.
  • smoking can shorten your life, be aging and cause other health issues.

I mean, aren’t these “no brainer” kinda things? Common sense? Like you should just know this stuff? Maybe not but it always leaves me scratching my head when I hear stuff that just seems like you’d know to do it or not do it.

When I’m not trying to eat well and train for a duathlon….

Ok I’ve shared in other posts about my new little vintage business.   https://sassyfitnesschick.com/2018/07/25/the-journey-of-opening-a-vintage-business/    Believe it or not, it’s been a month since I jumped in the deep end and got my little space at a local shop. I’m so excited that the month has gone really well! I’ve sold a lot of things, I’ve also sold stuff online and picked up some custom orders too.

This is where I start thinking I need 8 days a week with 36 hours in a day…..

especially with the upcoming holiday season on top of it all.

Goodness.

I’ve got plenty of projects going on. I scored this cute little number the other day…

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I have a thing for these old phone tables. This one is unique so I was excited to literally stumble across it one day last week at a local thrift shop. I love the fabric on seat and it appears rather new so I’m working with it… I already have a vision for what the rest will look like so stay tuned.

Ok, it’s getting late for me and I need to wrap this up… but first..  this week when I was doing a shift at the shop… I saw one of the girls selling this…. I instantly related….

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I mean… really…. I do believe this could be true 😛  Coffee is a the soothing beverage of life. It can pat me on the back and remind me I can do great things haha

I do believe it could be my spirit animal.

Do you have one?  How do you feel about Mondays? Tell me something cool and interesting from your week.

Things No One Told Me About Exercise

Exercise. It’s one of those subjects that when the topic comes up, people delicately shudder and walk off as if you’ve mentioned the plaque or some other horrible ill.

There are jokes made about pain and sweat and how hard it is.

There are comments about how “they should start to do something” or their “doctor told them to” or “my friend is trying to get me to go with them” and many other similar thoughts.

We can be challenged, made to feel guilty, or completely ignore the idea.

For some, just the mere thought of having to move their bodies in purposeful exercise makes them sweat.

Honestly, I was in a similar boat a few years ago.

Then one day, like many people are, I was at a doctor appointment  for my yearly check up.  When he asked me what I did for exercise I told him I “used” to go for little walks but hadn’t done it in a long time. He encouraged me to do something, to at least get back into walking and to try and drop a few pounds.

I literally left his office that day, went home, took my first walk and pretty much never stopped after that.

fun and games

 

It wasn’t all fun and games.

I didn’t skip out and dive into my walks happy. No. I grumbled over it. I lamented being fat and “having” to exercise. ( gosh have I learned a lot since then) I hated being hot and I would’ve preferred staying in and doing something else.

I wanted to come up with reasons not to do it, but I’m kinda stubborn and when I get into something I get determined to make it work.

Yet somehow in all of the talk about the “how’s” and “why’s” for exercise, there’s a whole lotta things that never get mentioned.

Exercise IS hard.

In the beginning it feels like… death. You wonder why on earth you signed up for this fresh hell and how is it really gonna benefit you? Where are the results already?

Seriously, I’d dutifully go for my 2 mile walk and want, ya know, instant results, for my efforts.

Honestly though, I always did feel mentally better after I did it, so there’s that.

Exercise reminds you that you are really outta shape.

Admit it. Who hasn’t gone up a flight of stairs, tried to run for a short distance, or even gone for a brisk walk without breathing like a freight train and feeling like your heart is gonna come out of your chest.

Good times.

Yet I never got the memo that those were some of the awesome side effects I could encounter when I decided to pursue exercising.

I hated that feeling ’cause it did tell me I needed to work on what was inside of me as well as what was on the outside.

Let’s not forget  the other awesome side effects of looking like a red ripened tomato ’cause your blood is wildly rushing and you have sweaty hair plastered to your face.

You ache and feel muscles you never knew you had.

No wonder people run away from exercise.

Don’t do what you hate.

If I had a chocolate bar for the times I’ve had people come to me asking about exercise activities to do but they start with… “Ok, well like, I reallllyyy hate running. I mean, I know YOU like it and all but for me…well..no.”

I simply tell them, well then, don’t run.

Hey I never imagined I’d turn into a runner. That stuff is hard. But somehow, in some weird way, I started doing it and before I knew it… I was running.

I won’t lie. There’s a pleasure and pain pay off to it, but it’s always fiercely rewarding so I’m kinda loathe to give it up 😉

Find something you can enjoy and look forward to and then become the biggest expert at it you can. It’s that simple and it’s the best way to stick with it.

It eventually WILL pay off.

It will. Trust me. It won’t pay off after 9 days or maybe even a month, but it will. But long before you may see physical changes, you will mentally feel better. Going for purposeful exercise can clear your head, help you problem solve, and make you feel better overall. It’s a great day to unwind from your day or start it. I prefer and have turned into a morning workout girl for a variety of reasons.

Mornings are when people typically want/need almost nothing from me so I can take that time. I also feel like it starts my day in an energetic positive way… even if I may still be rubbing sleep out of my eyes why the sun comes up behind me. I am also smart enough to know it is easier to have excuses later in the evening than morning so I just make it my first priority.

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Shhhh is there something behind me? How I love starting my day

 

No matter what time you choose know you are making an investment in yourself and it will have pay offs.

You’ll actually start to look forward to it.

Really, you will. Once you’ve built it into a new habit it will become easier to incorporate it in your day and you’ll come to actually crave that time, even when you know it will be hard and it will be work.

You won’t mind that because you will come to understand that it makes you feel good and that’s a pretty nice side effect to hard work.

I honestly schedule appointments and other activities around making sure I have time for my training and some moments to get cleaned up and human looking  after I’m done . This is as important as anything else in my day and  I make no apologies for putting it on my agenda.

You shouldn’t either.

Some things won’t feel so hard.

Really. In the beginning when you are gasping for air like a fish out of water and your heart is pounding you may think you’ll never adapt.

You will.

Your body will begin to do all the miraculous things it can and make adaptations so the work “feels” easier but the reality is you are getting stronger. You’ll be able to walk or run longer, lift more and as you make progress you can ( and should) keep pushing on for more that feels hard again.

Years ago when I started doing a little lifting I had these cute 5 lb weights.

Yes, for real. ( I’d never let anyone get away with that now 😉 )

Anyway, I decided I’d make a big move up to 8 lbs. at the time, I felt it a little more. When that started feeling like nothing after a million times, I made a huge move to 15 lbs. ( go big or go home right?? haha)

I won’t lie. That was work. I could barely do 6-8 reps without deciding it was enough. ( girl arms)

I worked those weights a lot. I did what I could do and when I felt like I could add “just one more rep” before my arm fell off, I did it.

Obviously, I camped there for awhile gradually building in sets of high reps that kept me feeling it.

A while back, I realized the 15lb weights felt like the previous ones, like easy, no effort.

I got the small barbell, tossed on about 25 lbs and oh yeah, I’m feeling it again.

Seriously, the first time I could barely squeak out  3-5 reps before it was fail  ( meaning I couldn’t curl it one more time)

I just worked that in each time… I’d push for one more rep…

Now, I’m kinda proud to say I can do 3 sets of 8 before my arms are yelling at me. Even though I use heavier weight for other moves, the 25 is for single arm work and my arms are definitely earning their muscles haha

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Strength training isn’t just about lifting stuff, it’s about being strong for the other activities I’ve come to love.

 

I’m serious… keep at what you do… no matter how small it seems… and build on it. You’ll get stronger and the work in some ways, can feel easier.

It can really build your confidence

So you’re thinking, “well, I am a confident person without working out”. Yeah, I was too.  But when you start exercising and putting your body through vigorous work, it changes and you get stronger and you’re doing things other people tease and make jokes about, it will build your confidence even more.

When you set goals, sometimes bigger than you foresee being able to do, go through training, sacrifice, sweat, tears, exhaustion and a whole list of fun things, you’ll get it.

Train for and run a marathon, it will give you the confidence you can do anything. Trust me.

You’ll meet amazing people doing what you do.

So, I’m a little bit.. social.

I’m mentally seeing my hubby reading this choking, reading that last line to which he would snort and say… “A little?!?”

Ok well maybe, quite a bit.

Turning into an athlete certainly has brought me into different circles, and in those circles, meeting some amazing and talented people.

A few years back when I was selected to be in Runners World, “Runners Body” edition, https://sassyfitnesschick.com/runners-world-body-edition-feature/   I was privileged to share the pages with some amazing athletes scattered all across the U.S.  These were people I would’ve never encountered otherwise. After the magazine hit the market (Dec 2012) thanks to the world of social media many of us connected.  Many of us to this day, are connected and cheering on each others accomplishments.

Locally, I love knowing people who perform in similar sports as I do and having that common ground to discuss our fields of interest ( this often saves the sanity of our loved ones who may or may not be weary of hearing of our times, our negative running splits, or what technique is best for releasing worked muscle groups 😛 )

Knowing these people remind me I can always strive for more, to get more from myself, and to keep setting bigger goals.

My Ironman friends… well… are you even human???

Maybe… someday… who knows.

All that to say, you can meet some interesting people when you get out there.  And if you’re semi- social like I am… well it goes together like peanut butter and jelly 😉

Energetic. You’ll get more energy.

I will admit. That was a hard sell in the beginning. How… how… could I get more energy when I could barely drag my carcass off the sofa to go do something ?

This didn’t happen over night. However, the more I did, the more energy I seemed to get. It’s like exercise became the breeding ground for more energy.

Weird, I know, but it happens.

Just start, it will come.

That whole healthy thing.

Ok, I knew intellectually, before I started working out, that it had some health benefits. However, I had no experience with it.  This takes a little time but when you start eating better and exercising, it has positive results on your body, inside and out.

My doctor tells me each year at my annual check up my labs are boring and normal, which I think is a good thing.

My good cholesterol level is off the charts past “normal” to which he tells me is generated from all the exercise I do.

There’s a win.

My resting heart rate is usually dancing around in the 40-50 bpm range, thanks cardio and a whole lot of endurance training.

The things I do in my daily life are easy and I have strength to do things on my own and not need “help”.

Let’s not forget how exercise also constantly is generating new cells and growth which many believe is the best anti-aging medicine.

Find some posts below I’ve written on this topic….

https://sassyfitnesschick.com/2017/05/24/exercise-and-aging/

https://sassyfitnesschick.com/2017/07/24/aging-and-the-fountain-of-youth/

Have I sold you yet?

I hope, I’ve presented some valid ideas for making you want to build your own exercise plan.

I’ve written this article in a somewhat playful way to share with you things I never really knew or understood about exercise.

It IS important. It’s not just for weight loss but is good for our bodies. We’ve been made for movement. Find a post on that idea below…..

https://sassyfitnesschick.com/2018/06/28/no-exercise-required/   and it’s valuable for our total health and well being, inside and out.

Do yourself a favor and start. Start small, start somewhere but get going. You can thank me later 😉

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After workout… when you can cheer for yourself for getting it done… and yes, you can 😉

 

Your turn…. how do you view exercise? Or how have you viewed it? Do you appreciate the benefits of it ?

 

 

 

 

 

There Is No “Try”

There are many words or slang in the English language that either annoy me, bother me or trouble me.

I thought if I had to see or read a post with “Bae” in it one more time, I’d vomit. If there was ever a contest for dumbest slang words, I’d nominate that one.  There are of course others that could make the list.

Then there are clever words that were kinda amusing as I watched my daughter in law use the word “clutch”

She would use it in a situation and ask my son or myself, “did I use it right?”  that alone was entertaining.

( for the record, it means exactly what you need, exactly when you need it)

Slang.

Then there are normal words that trouble me when I go to write them ’cause I feel like a first grade kid again having to think them through….. “Am I spelling it right???”

Restaurant, Wednesday, February, Rhyme, Rhythm and a plethora of others make me slow down my typing skills. ( for the record, I just had to very carefully, methodically, type those out 😉 )

And they let me have a blog………

But there is one tiny little, easy to spell, almost innocuous word that can always trouble me.

Try.

 

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It’s defined as …. “To make an effort or attempt to do something

Now you’re probably sitting there tossing down your morning coffee rubbing sleep from your eyes wondering why I’m over here hating on such a tiny word.

Try.

Maybe because when I hear the word used it comes along with conditions.

I’ll try to be there…..

I’ll try to get the time off…..

I’ll try to call…..

I’ll try to make the meeting….

I’ll try to come by…..

I’m going to try and go to the gym….

I’m going to try and get up earlier to workout….

I’m going to try to eat better…..

Are you seeing it? when you use the word “try” you’re leaving yourself an out, a way to commit but still escape responsibility or follow through if you decide you’d rather not.

If someone tells me something and they use the word “try” in it, I’ve already dismissed them as not being serious about what’s being discussed.

They are giving themselves a way out.

They are going to “attempt” or “make an effort” to do something but there’s a strong probability it won’t happen.

Hey, I’m not pointing fingers. I’ve used it before too. Maybe that’s why I can say this, maybe I see it a bit more clearly.

Do or Don’t.

Do or don’t. Skip the “try”.

Yes, I understand it requires commitment to go in one direction or another but at least it’s decisive.

But let’s take it out to our commitment to ourselves.  When we say we are going to “try” and eat better, start an exercise plan, go to the gym, get to the doctor etc. we are giving ourselves an out, a way to escape from the self inflicted torture we are setting ourselves up for.

Exercise can be work, hard work.

Losing weight involves making different choices and learning to eat better foods and perhaps leaving some behind.

Going to the doctor who is going to tell us that we are over weight and need to lose some for our health convicts us. Well, hopefully it does and you listen and take steps to change things.

The whole process promises to make us… uncomfortable.

No wonder we throw in the word try when it comes to lifestyle changes.

To try something is to accept the possibility of failure. If you set out to do something, the possibility of failure doesn’t enter your mind.

I remember after I had finished my ( I think, third, half marathon) the thought came to me that now was the time for a full.

At first, I dismissed it as craziness and endorphins from running my best half yet.

The idea persisted. But gosh, that’s a full 26.2 miles of hoofing it along on my own two feet!

That’s a pretty long way.

It didn’t take much for me to commit to it. I knew it was time. I knew I was ready.

I signed up and found the training plan I wanted to use.

It hit me one day not long into my eagerness to pursue this new adventure.

The dialog went something like this….

“What, and I mean WHAT are you thinking?? 26.2 miles!” ( this would be my logical brain speaking)

My free spirit , not sane part of my brain responded, “Yeah, I know. I get that. It’s pretty long. I can do this.”

Logical brain… “you’ve not really thought this through. You are trying something you’ve never done. It’s long. It’s hard. What if you fail? What if you can’t do it?”

That brought me up.

I was trying something I’d never, ever considered in my life. I must be insane. Who signs up for a 26.2 mile run???

What if I couldn’t do it? What if logical brain really WAS right?

You know what I did?

I stomped logical brain down, never let myself consider again that I couldn’t do it or would fail at it, trained my butt off, and ran my first marathon that year on one of the hottest November days Texas had seen.

It was brutal. But I finished with the goal to do one again the next year.

I had never been more physically wasted, tired, drained ( physically and emotionally) ever in my life.

It was exhilarating.

Taking on and training for a marathon, it gave me the confidence I could do anything, that I can try anything and that I can take on the world.

I did another marathon, and then a 50k. If you’ve followed me for awhile then you know I also have gone on to do a duathlon and am training for my second this year.

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When you remove “try”  you can do big things

I would have accomplished none of that if I hadn’t been determined and just set out to do it.

I never allowed the idea of failure to come into my mind again.  Training and then doing it made me victorious no matter what. It really comes down to our “state” of mind, what we believe, what we focus on.

I never approached it as I’m going to “try” because that would give me an out, a way to say, “hey, this is hard, I’m old, I don’t have what it takes, but at least, I tried!”

No. I know I would’ve hated myself for caving into such things.

I would challenge you to remove that word when you approach new or challenging goals or plans in your life.

Contemplating a new exercise or a new goal? Maybe you are going to find healthy recipes or join a class.

Think of how you use  the word “try” in general, but specifically when it comes to new challenges. Don’t allow “try” to be your escape hatch.

With a different perspective you might find yourself removing obstacles and doing amazing things you never thought you’d accomplish.

 

Have you thought like that before? Have you thought you’d “try” something fully knowing you might not commit to the process?

 

 

Nutrition Vs. Exercise For Weight Loss

Hello world! Oh my gosh it’s been a crazy week. If you saw my last post you know I took the plunge and dived into “officially” starting a little baby business. Find my post here on that topic…..  https://sassyfitnesschick.com/2018/07/25/the-journey-of-opening-a-vintage-business/

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Doors in old buildings are really short! I’m like Alice in Wonderland 😉

Anyway, besides trying to make that all good and lovely, I’ve been trying to work on those old relic furniture pieces that I love bringing back to life to go in my little cozy room at the Vintage store.

In the mix of  all that you know I’m training for a duathlon. It’s official “official” as I actually paid the MONEY today to torture myself… I mean….. participate….. mostly in a field of athletes that are my kids age….

Yeah, I’m out there reppin’ the old people, cheer me on 😉

I’m pushing more on my training, but gosh, the weather is pushing back pretty hard too as in… heat and humidity.

I knocked out 24.5 on the bike Sat and followed it with a 2 mile run.  Sunday I took off on the duathlon course and ran the first and last leg of the race course.

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After my Sunday run…It’s just me in the parking lot so I can make my own sweat angel, right ? 😛

No matter how early I get out there, that sun is already waiting. But here’s what I’ve learned from past training in the heat. Come cooler weather, there are happy payoffs as my body now finds it wayyyyy easier to work, which typically means my speeds increase too.

Let’s see how that all plays out this year.

In other horrifying news…..

My Garmin bit the dust. As in… it’s not working for me anymore. Literally the face plate came off and I guess, weirdly, it likes that securely in place to make sure it all works well. This is my second one in 2 years.

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I’m pretty sure my Garmin isn’t gonna work this way.

Am I just hard on the poor things or do they have a short life?

I got the Garmin Vivoactive HR when it first hit the market. I love that it tracked all of my activities and even some I knew I’d never use….hello…golf?

It also tracked my heart rate which was a feature I really wanted. As my training increased, I watched my resting heart rate drop lower and lower ( remember your heart is a super important muscle that gets worked and strengthened too. A lower resting rate means it has to work less hard)  and in other non-athletic things it was synced to my phone which gave me at a glance info on everything from incoming calls to my socials and a bunch of other nifty things.

I feel crippled without the thing right now. My arm bears obvious signs of our relationship….

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I’ll keep you posted on how this plays out….. meanwhile… no stats to track which bothers me ’cause it’s a constant carrot in front of me working for better times and not to mention, tracking my distance…

( as this post goes live this morning, I spoke with Garmin and they are gonna hook me up with the newest Vivoactive Garmin… yay! I promise a report on the new model )

Onto todays topic….I have one….

it seems lately I’ve caught convos from people who are  riding the ongoing wagon of losing weight and attempting to change the lifestyle they live.  Eating and nutrition now days to me, seem cut and dried. I guess my understanding has grown over the past few years of what good nutrition is and what the  hype and nonsense are that ultimately won’t work.

I remember last year my husband coming home from his yearly check up and discussing his convo with doctor and telling me… “you aren’t going to like what he said” as I gave him a blank look to which he responded… “he said exercise won’t make you lose weight”

My response was… “He’s right”.

It’s a common myth that if you exercise you will easily lose weight and have no worries.

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Don’t misread me here… exercise is great and our bodies are made for movement. We’ve become a lazy, sedentary, “please make it as easy and effortless as possible for us”, world.  All things set aside, we need exercise just for the health of our bodies, not for weight loss.

The first and foremost way to losing weight, keeping it off, and living a healthy lifestyle is to eat a proper amount of calories to support your (personal ) lifestyle. Eat to many calories, you’ll gain. Create a deficit and you’ll slowly lose. Exercise or not.

This is the smart way to go about it.

There are other factors that are invisible calories. Or things we don’t think we get many calories from.

Sugary drinks and alcohol being two big offenders.

When someone mentions they are trying to lose weight but aren’t being successful, but drinking is a part of their lifestyle, I can assess that is a possible link that’s hindering them. Alcohol packs a huge punch of calories and has high levels of sugars and carbs. And let’s not forget all the negatives it has on the body, in general.

And then there are sugary drinks, sodas, juices, fluffy coffee drinks with whipped cream and all that stuff. Do that frequently enough it will hinder your weight loss efforts.

I think these areas people often turn a blind eye to not wanting to see that those beverages contribute to their lack of success.

Your body requires a certain number of calories a day to live and carry out the activities you do.  You must eat and drink within the right perimeter for your needs, and if weight loss is the goal, you must create a small deficit each day to accomplish that goal.

How exercise ties in.

I wrote a post recently called No Exercise Required.  https://sassyfitnesschick.com/2018/06/28/no-exercise-required/

I laughed when someone told my husband they read it thinking I was gonna tell them they didn’t need to exercise.

Exercise is important overall for our health. It is not the magic thing to make us lose weight but it can be a helpful tool as you’ll obviously use more calories in your day which can help contribute to your deficit as mentioned above.

Do enough vigorous exercise all week and you’ll most likely find it easy to not just lose weight but maintain it as well.

Well, I mean, as long as you don’t use your exercise as a reason to justify eating more otherwise, you’re gonna be losing the battle.

Having a good nutrition plan in place alongside strong vigorous exercise (most) days of the week is a good combo to lose weight.

Thankfully, I’ve never fallen into the mindset that I just ran or biked a million miles I can eat all the food. I eat enough to satisfy my appetite and leave it there.

So when I hear someone talking about their weight loss struggles or lack of success in that dept, naturally I inquire as to what purposeful exercise they participate in.

When I get a response of they do “some things” or they walk around the block a couple days a week, this is not the kind of exercise that will be a helpful tool to weight loss goals.

The recommendation here in the U.S. is 30 minutes of exercise, 5 days a week. I think this is a great starting point but if you want to see changes, you need to work on kicking that time up.

And like it or not, cardio exercise is the thing that drives fat loss. Most people don’t like cardio work because this is when they come to the quick realization of how out of shape they are. Cardio is like brisk, quick walking, running, cycling,  rowing, jump rope or any other activity that makes your heart and lungs really work.

So what’s gonna help me lose weight?

Both. However, your diet needs to be what you are most diligent on. Going for a 2 mile walk then thinking you can go grab a donut pretty well negates anything ( caloric) you just did. Yeah, you’ll feel good for getting out and have your head cleared and maybe come up with a creative solution for a problem but you won’t be helping your weight loss goals.

When it comes to exercise, go ahead and be prepared to get a little uncomfortable. It’s ok to feel that way, and you will till your body starts getting stronger and adjusting to the new demands you put on it.

Eating healthy and sensibly ( at least 85% of the time) ’cause you know.. ice cream or cake… or whatever floats your boat… root beer float? there’s life going on too… eat right and make a diligent effort to workout vigorously ( most days) of the week and in a slow and steady way, you will see weight loss.

If after a month you feel you aren’t seeing results, you may want to track everything you eat and drink to see where the weak areas are. Seeing it in black and white works better than mentally dismissing something as “not that big of a deal.”

Remember most of all, the biggest key to success is to keep moving forward and not giving up.

Tell me what things you’ve found that work best for you? Have you found the right balance of diet and exercise to met your goals?

Monday Musings

Welcome to another edition of Monday Musings where I let my thoughts out to play….well most of them… some need kept under lock and key haha

Here we are in another week and I’m ready to take no prisoners, carpe diem and all that, right boys and girls?

I ended my week yesterday by knocking out some miles on the bike. I always say it’s  not the “miles” but what’s IN those miles that really counts.  Sometimes it’s both as well.

Usually when I am training for something I do what I think of as “pieces” I’m putting together for a puzzle. I work sections and gradually put them together till I’m doing all of a long run or ride etc. Training for the duathlon has many pieces for me.  I had thought last week after finishing a particular section of road with some big hills that I’d branch out farther and start adding more miles and getting more time out on the road where the race is held.

But then…..

I had this great idea that I was just gonna go out and do the whole thing on Sunday. No pressure to ride fast or capture new PR’s or anything like that. Just ride,  get the course under me mentally and physically again.

I mean… if I started feeling like an old lady and needed to stop and rest under a tree I could, right? ( ha for the record I didn’t 😉 )

I know I have a good strong physical base so I thought if I got the whole thing under me, it would definitely give me a good idea of how hard I can start pushing myself.

I got about 5 easy miles in before I headed to the main road that took me all the way down, then back that encompasses the whole course.

I’m just gonna say… it’s work…ok? This race isn’t listed as the toughest in the state for nothing.

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I’m smiling ’cause I’m on top of the last hill of many AND that I set a new PR on this one and the one that drops off on the other side

So I did it. Did the whole thing. Finished with 22.5 miles although the mileage for course is a little over 16 beastly miles.

It was a good ride and I feel ready to really push into my training in these upcoming months.  And I do love getting back into the thick of training…. the tiredness that only comes from a hard workout, the fierce hunger I can only experience once my training increases, the solid night sleep where you can move the house from under me ( try it!) the increased strength and power I grow into again as my body adapts to the heavier training, getting more chiseled as I drop some body fat, setting new Pr’s… I love it all.

All that work though makes me hungry….

I had to venture to the store over the weekend ’cause ya know, I like to eat. And so do the other random people who wander into my house.

On a side note, it always amuses me how one of my married sons can venture into my pantry or ‘fridge and complain about what’s not there.

Like…dude. You’re married you have your own home and pantry…stock it with whatever junk food you wanna find.

Anyway… I went to the store. I was out of a lot of produce and I start to get concerned when I don’t have fresh stuff… well not really…  I wanted donuts too 😉

So I do all my shopping, find a lane that is open, and get the process rolling to get out.

The bagging part always makes me edgy.

Will I get a good bagger? Will I get the cashier having to do both? ( I usually jump in when that happens) or will I get someone who didn’t finish bagging school?

I got a bagger and a checker who didn’t make it out of bagging school.

Obviously.

Let me pose this question…. shouldn’t bagging groceries be a common sense act?

It should right?

Bananas should not be tossed into a bag with other things piled in on top. Chips don’t get tossed in with canned goods. Frozen foods and produce shouldn’t all be thrown in my freezer bag.  Bread shouldn’t be “pushed” into an already full bag.

Yet I watched all of those things happen… horrified… like I’m paying for this food you are bending and smooshing everywhere.

I paid, thanked them both, and left. When I got to my car I was rearranging my stuff. Does anyone else do that?

Tell me, IS bagging groceries a common sense activity?? Or is it a skill reserved for a few?

The joy of people watching

So I couldn’t help but noticing people when I was out…. noticing on a day topping into 100 degrees why so many were wearing … jeans??

My legs won’t see jeans till Oct… maybe…

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My fav jeans. Why do old people offer to buy me new ones?? haha for the record this pic was taken in cooler weather

 

I can’t think of anything more hot to wear than denim from waist to ankle. Maybe I’m weird… ok well you could take the “maybe” out…. but I just can’t do it.  Summer means cool, light, breezy, enough to be legal, fun clothes for all these sweltering hot months we’re in.

I’m just not in the “jeans in hot weather” club.  That my friends, are what shorts are for.

Can you believe it’s July already?

We’re gonna be celebrating the 4th in a couple days and that means food, and maybe a little more food.

 

I found this amazing looking baked bean recipe that’s gonna be on the menu, among other things 🙂  The chocolate coffee/mocha brownies have been requested and I will make a double batch having learned from my previous experience a single batch was not enough.

I’m sure there will be watermelon and I will have my once a year participation in eating hotdogs. 😛

We won’t be purchasing any fireworks as there is a ban on them since we’ve had no rain and everything is so dry here.

July also means birthday month for yours truly so there will be a post on getting another year closer to my senior breakfast discount as well  thoughts, observations and life lessons learned from the year gone by.

You know I gotta keep you posted on my furniture shenanigans…..

I finished this little table off yesterday and I love it so much. It’s had lots of positive feedback and I’ve had a couple people come look at it….20180630_193835

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Here’s a reminder of what it looked like before….

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A nice little improvement, hmmm? Once I got the top sanded down I decided the ebony would be a nice change but I did it light enough so the wood grain would still show through.  It’s fresh and crisp and ready for years of service. This is a Mersman antique table, I thought the fold out part was rather cool. I literally picked it up on our trip to Canton last month as we were heading out of town.  It was like it was just sitting there waiting for me haha I’m glad we found each other 😉

Oh, and in other exciting news, I sold several pieces this week so that always encourages me to keep on going. Heaven knows I’ve got plenty of projects waiting for me to set them free from ugliness 😉

Ok that’s a wrap on today’s edition… there’s a lot more I could blab on but… we both have lives to get to, right?

Have an amazing week beautiful people!

Ok it’s your turn to weigh in…. thoughts on my question of bagging food… is it common sense to bag groceries a particular way?  Will you wear jeans when it’s hot? If you live in the U.S. what will you be doing for the 4th of July? Any fun foods or treats?