Duathlon Journey: The Recap

It’s now 2 weeks out since I did my first multi sport race, the duathlon,  that I’ve been blabbing up for months to you.  I finally got my little paws on some of the pics they took while on course so I could use them when I wrote this.

You didn’t expect me to just use random stock photos off Google, did you ? 😛

Where do I start?

As I knew it would be, I felt the let down once it was over. The months of training, the days in front of me with my goal at the end, now finished.

Something to celebrate, right? A new adventure conquered, new challenges overcome, another athletic event that I never dreamed I’d do accomplished.

I guess I should mention I’ve had this race on my list for several years now. Due to an injury I was getting over at one point and other things that came up I had been unable to really pursue it.

All I wanted to do was get to a point where I could at least run the distance for the duathlon even if it meant my distance running might still be on hold for awhile.

As I slowly crept back into running, I was getting stronger and more powerful on the bike. I learned I was fairly good at it and could eat up a lot of miles in a quick time.

I knew this would be the year so when registration opened in June, I paid up and made the commitment.

My first duathlon was etched on my calendar.

As you know from previous posts, I was committed to my training, even training in weather that was less than ideal because on race day you never know what you will get. I gave up being a fair weather athlete a long time ago. I know if I’m going to build not just my body, but mind, I need to know how to handle more adverse conditions.

Of course there was more than just me involved in the event…let’s not forget… the bike.

I can’t neglect saying how grateful I am for a wonderful bike shop and the guys who keep my little Cannondale in top shape. 2 weeks out from race I picked it up looking almost all kinds of new again. Poor thing, I’d put some serious miles on it. Not only did they get new tires on it, and clean the chain ( ohhhh it IS silver haha) they checked my brakes, tweaked and adjusted some other things, and made sure my fit was perfect on it. I love being in a place “talking shop” with others who do what I do, and who challenge me to press on to bigger things.

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My bike rarely gets to ride shotgun 😉

 

With the bike in good working order, it was taper time whether I wanted it or not, a winding down to race day. I kept riding and short runs but the ultimate goal was to arrive at the start line healthy and energetic for the task in front of me.

Race Day

There are two things I think athletes worry about before a big event they’ve been training for.

Getting sick and the weather.

Thankfully, I was strong and healthy and the weather although a brisk low 40’s in the morning, was clear, bright and the sun soon showed up for the festivities.

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Waiting in the crisp, cold, beautiful morning with a ton of hyper energy pre-race

There’s something about being at a race with other athletes and this energy that’s almost palpable that makes my heart beat fast.

Although I’ve done many running races before this was my first multi sport event and my first biking event. I checked into the transition area, got marked ( I was sooo excited to finally do something where I got marked… but unfortunately it was under my shirt ha oh well) I got my gear set up and did some light jogging around parking lot to loosen up and set my mind for what was coming.

This event was the state Championship Duathlon and was hosted by a local college. Many college tri teams from across the state were there to race. I was surrounded by athletes the ages of my kids or younger 😛

This race is also listed as “the toughest in the state”.

They tell no lies about that… tough is an understatement.

I understood what was in front of me having trained on it, but I had a healthy fear and respect for it every time I stepped out there. To under estimate it would certainly sink me.

My plan for the race? Simple and straight forward.

To run and bike just like I’d trained and not get caught up in the hype and energy of the crowd but stay in my head and run my own race. I knew the first half mile- mile out was a brutal start as it’s all up a long and winding hill. I knew how I’d paced myself in practice and my goal was to stay there.

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Heading into the hills for the first run.. it was bit to chilly to toss clothes yet!

 

I settled into my first mile which was a little faster than I had been running it but that was ok. Then my Garmin came up at mile 2 telling me I’d just done it in 9:29 I was pretty happy with that. Overall, when I finished my 5k it was over a minute faster than the week before when I’d practiced and my fastest 5k in a long time.

Amazing what a competitive spirit will do haha

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Wrapping the 5k heading to the transition area.

 

Ok so this was all new to me, the whole multi sport, transitioning thing. It’s one thing to practice transition when you are alone ( I had it down to 30 seconds) it’s a whole new game when you’re surrounded by a zillion other bikes and athletes gear and come running in to change and find nothing is like you left it.

Yikes!

My first transition time was longer than I wanted mainly because I knew I had to lose the jacket and peel down to my cycling shorts. I perform way better a little chilled than warm and knew the bike was gonna demand a lot from me so I took a little extra time to do that.

Once on the bike, I knew I would close a gap because I’m strong on the hills. It should be noted we biked right back out where we had run, running up and down hills, then getting on the bike to ride them, ha hello quads.

One by one I methodically picked off cyclists in front of me, a game almost. I churned along knowing some of the toughest stuff was still coming, but also reminding myself I was more than capable and had done it before.

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AND a smile for the photographer.  Still smiling after cresting the monster hill that’s behind me

I had to really focus on what I was doing approaching the huge hill as I noted a half dozen cyclists pushing bikes up.

This seriously can mess with my head. I narrowed my vision and did what I had practiced when I rode it… I recited a nursery rhyme in my head…

“One, two buckle my shoe, three, four shut the door….”

Don’t ask.

It just popped in one day as I was grinding up and it became a game, how many times till I reached the top?  ( 2 “ish” times if you’re wondering haha)

But powered up it I did.

On the return trip I pushed hard knowing the last run leg was in front of me… so close to finishing.

The last run.

From practice I already knew how that felt. It’s hard. It’s not just the physical, it’s mental too. I have learned so much about dialing into my head and trying not to be distracted at what’s around me. As I made a turn where the aid station was the young people manning it were doing the usual “you’re doing awesome, almost done!” mantra. I quipped I had paid money to do this when I hear behind me… “yeah, but you’ve been kicking my butt the whole time!” I looked over my shoulder at this young college girl behind me, one I had sailed by on my bike, it was the motivation I needed to finish off that last half mile.

The Finish Line

When I saw the finish line I can’t describe the feelings and emotions that came over me. I saw my time and was pretty happy with that too.

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The home stretch, still smiling.. And yeah, I had lost more clothes 😛

 

I heard the announcer call my number and name as I ran across the finish  line and as the guy behind lines guided me where to go I felt it coming on… tears forming in my eyes… I took a deep breath willing myself not to sob out loud.

I did it. My first duathlon. I did it!  I was simply overcome with emotion.

He saw my face and bless his heart was immediately concerned. “are you ok? do you need anything?”

I assured him I was physically fine but just overwhelmed…. my emotions came out after all the months of training to finally be there in that moment… I just couldn’t hold them back.

As I left the finish area I found hubby and again, just sobbed on him. He too was immediately concerned, but he’s more used to my emotions at times like that than poor unsuspecting guy at finish line. And can I just say how much I appreciate all of his awesome support for what I do? An amazing guy he cheers and supports and encourages my madness. I couldn’t do what I do without him or his support.

Of course I went to the tent to use the laptop to pull up my bib number and get my stats. My time was pretty much what I’d seen when I hit the finish line, however it was another number that caught my attention and I choked out to hubby…

“Am I reading this right?? Does it mean what I think it means??”

I hadn’t really breathed out loud to anyone that it would be kinda awesome to place in my age group.. but this number told me I placed first in my age group.

More tears. Sweet heavens. I’m such a baby.

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Does my smile say it all? Nothing felt better that day.

 

Honestly… I can’t describe how it all felt.  To have accomplished something so big, to have challenged myself beyond what I thought I could do, was overwhelming and rewarding all at once.

The aftermath

I know the let down that comes from preparation of big events. It’s weird to not have this specific “thing” I’m training for. I also  get used to my body physically changing as it peaks into top condition ( a place I loath giving up) but I also know I can’t keep myself at this level all the time.  I loved marking off my training calendar each day as I knocked out what needed to be done and seeing those days move me closer to my goal.

It’s hard to come off the physical and mental high that events like this bring.

So the solution is??

Ha… plan my next adventure! 2018 is coming and I’m already planning the duathlon again as my fall event. I want a shot at getting a new PR.

I have a spring half marathon in mind as well as my first long ride, a 60 mile, ’cause why start small?

I haven’t ruled out someday …maybe… a triathlon… it seems HUGE to me right now but I’m also reminded what I just did would’ve seemed huge to me a few years ago but I did it.

If you’ve stayed with me to this point can I remind you that as the saying goes, you’re never to old set new goals or dream new dreams.

Set some new goals for yourself in 2018.

Or have you already? What plans do you have for yourself in the upcoming year? Tell me.

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Simple Nutrition

Yeah, hello, I’m still alive out here.  No, the duathlon didn’t leave me laying on the side of the road 😛  I promise, I am doing a recap but…well… they keep teasing us with all our free race photos and course I wanna toss one or two of those in as well… so hopefully sometime this week you can find it here so stay tuned. I had fun and I did ok so check back. 😉

However a busy Thanksgiving week and all my well intended plans to scratch something out for you seemed to sail out the window.

So much tasty food for Thanksgiving. Some new dishes shared as well as the traditional favorites everyone enjoys.

It goes without saying that eating comes pretty naturally for all of us. Where we differ is how we choose to eat and the foods that we put into our bodies.

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Every time we eat, we have the power to make choices.

Obviously, how I feed my body is important to how well I can potentially do my training sessions and also have energy for the rest of my day. I’ve learned that cutting back on food or not eaingt pre work out is the equivalent of taking off on a long trip with your gas tank sitting on or close to the empty mark.

In todays busy world food sometimes seems complicated and it shouldn’t be. I don’t spend a lot of time obsessing over food .. unless it’s 4:30 and the dinner hour is breathing down my neck, everything is frozen, and I’m completely clueless what to feed the crew.

THEN I might start obsessing a little.

Having healthy snacks or easy balanced and nutritious meals shouldn’t have to stress you out. I’ve personally found if I have healthy foods in my ‘fridge with easy access to them I’m always more likely to grab them.

No, I don’t meal prep or have 50 containers of the exact food waiting for me day after day. There are foods that I can easily grab or assemble as a snack if I feel like I’m famished ( and some days after long training sessions those moments can come on quickly) Maybe you haven’t done a long training session but maybe you’ve put in a long day at work and dinner is still in the process of coming together.

Taking a little time to prepare some things to keep on hand will help you make healthier snacks choices.

Consider things like:

Hard boiled eggs

Cheese sticks or cheese cubes

A variety of precut, prepared veggies you can grab

Ranch dip, made with non-fat Greek yogurt

Fresh fruit

Peanut butter ( in moderation)

Grilled or baked chicken ( works for so many different things)

Greek yogurt ( toss in some berries or raw almonds)

Raw nuts like almonds or walnuts

Homemade smoothies with your choice of fruit, milk etc. (be really mindful of buying smoothies when you’re on the go as they are often high in sugar and loaded with tons of calories. )

I also like to keep whole grain crackers around. I will put together a small plate with some cheese and fruit to carry me over till I can eat my next meal.

Or try this tasty little healthy snack:

Apple slice cookies:

Red delicious apple ( you need a nice firm apple for slicing) , peanut butter, unsweetened coconut, mini chocolate chips, chopped walnuts.

Core apple, slice into 1/4 inch slices. Lay out on cookie sheet and press with a paper towel to absorb excess water ( this will help peanut butter stay in place) spread a  thin layer of peanut butter then add coconut, walnuts and mini chocolate chips.

Enjoy 🙂

The more prepared you are the more likely you are to make good choices.

But back to that dinner thing….

I know I’m not the only one who sometimes bangs their head against the wall thinking of something clever for dinner. Personally, I could eat meat and veggies of some sort all the time but the rest of the crew.. well they have different ideas at times 😉

Mind you.. I have like… 5 thousand cook books so it’s not like I lack a place for ideas.  It’s just that they aren’t always with me if I’m out running around an realize I need food ideas.

Enter Pinterest

Who doesn’t always have their phone with them? And if you haven’t checked out Pinterest, will you should. All I have to do is open that app and search up some dinner recipes. Although now I actually have a board started with all kinds of tasty dinner recipes to choose from so I can be in the store, get the ingredients if I don’t have them and still put something new and delicious together.

( Click on my Pinterest link to follow me there and find a lot of my fav dinner ideas.. oh… and do I have some desserts for you too 😉 )

My favorite  new thing is one sheet dinners. I’m telling you… your life will never be the same again…ever.

All of the tasty goodness is cooked on one pan. Easy clean up. Nutritious. And there is a huge variety of ideas.

Simple nutrition my friends, simple.

Some of my favorites:

https://pin.it/4nqwlidnygrmkg  ( Greek Chicken with Green Beans And Feta Cheese)

https://pin.it/o5yrbbd2v3vx2l  ( Sheet Pan BBQ Dinner)

https://pin.it/mwxp5oounhzkdt  ( Roasted Garlic & Herb Sausage and Potatoes)

https://pin.it/2qaxgmnxitv3k6 ( Asparagus Sweet Potato Chicken)

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I’ve made this too. It was a huge hit, and totally delicious

 

 

Not only are these meals easy to prepare with minimal work and clean up they offer a good variety from many food groups. Some are stand alone meals, some I might add a salad or bread depending on what it is.

Eating healthy with a focus on good food doesn’t need to be complicated. It may take a little time for you to get into the routine and find what works for you but once you adapt you will find it easier than ever to make healthy meals and snacks that will keep you on track with your health and fitness goals.

 

 

 

 

Reflections From The Road

It’s a quiet afternoon in my fav coffee cave which is a bit unusual given the time of day but I’m not gonna complain about that. Sometimes, I wonder where all the people have come from and why they are taking up my space haha

It’s also another day in this long week that is nothing but grey skies and feels perpetually like morning…. all… day… long.

Sometimes it makes it hard to feel like doing anything more than grabbing a blanket, a good book and chilling somewhere.

Instead, I’m going to write and let my thoughts out if you’ll humor me. Writing is often cathartic for me and let’s me examine things more closely through words.

As in… thinking about my first multi sport race this upcoming Sunday. My first duathlon.

Did I mention it’s listed as the toughest in the state? Yeah I don’t start with easy things.

I’ve certainly spent a significant amount of time on the road preparing for it. So much time to think and reflect, to ponder this journey that I’ve taken myself on.

I view myself as somehow a most unlikely candidate to turn into a duathlete.

This journey has been over 2 years in the making. It’s been out there in front of me, sometimes taunting and sometimes a bit illusive as I’ve had to bide my time waiting for the right moment.

You see when I first got the crazy idea I was fully in the mix of an ugly Achilles injury that had me doing no running at all. It’s during this time that cycling came into the picture a bit more. I had thought the following year I’d be up to it but just had things working against me that kept me from fully pursuing it. I remember seeing the cyclist out that year during the race and feeling a bittersweet longing to be able to do what they were doing.

My goal, my wish, began to be “just let me get healthy enough to run the distance required for the duathlon”. which at the time was bookend 5k’s.

All I had to do was run 6.20 miles … in two parts.  Was that asking to much ?

I diligently rehabbed myself. Spent a lot of time strength training, learning to row to stay strong with my cardio ( for the record rowing to me has many similar feelings to running), and doing cycling. As I got better I took it back to the road for some strong walking. It just felt good to be out there going through the motions even if I couldn’t all out run yet.

Time moved on, I improved and was able to pick up some running again, albeit, cautiously .

This time… the duathlon seemed more feasible. I continued with slow. easy, short “runs”. I stretched, foam rolled, iced and did whatever I could to keep getting better.

When I saw the promotions start coming up for it this past May I knew it would be something I’d take on in this year.

In June I made the commitment and registered. And I say commitment ’cause when you cough up money to pay for an event, you’ve just invested yourself fully to it.

With that, my “official” training began.

I think back to those first brick sessions I did. ( fyi a brick session refers to back to back activities. For me it was a bike and run session. Eventually it turned into a run/bike/run sessions)

I did only 8-10 miles on the bike and then a 2 mile run. I remember getting off bike, changing shoes, and then taking off on legs that felt like loose spaghetti noodles.

It’s hard work changing gears from one activity to another!

I wondered how long it would take or if I would adapt to getting my body from cycling mode to running.

Months later, it’s definitely still work especially after running and cycling, then running again but I’ve found I’m stronger and have managed some decent mile times… you know… for an old lady 😛

And here I am. Months later with the race staring me down the face.

I’m as ready as I can be. I’ve worked hard and prepared to the best of my abilities. I’ve trained in horrible weather and good weather. Right now the forecast is for a chilly but sunny day and I couldn’t be more thrilled with that!

I’ve practiced riding those crazy hills. I remember the first time I took on one that I thought would eat my lunch, which then fed into a second hill immediately after.

 

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So this is the first one…. it doesn’t look so scary in this pic 😛

I cried when I topped the second one. I know. I’m such a girl.

Doing hard physical things and accomplishing them brings out strong emotions in me. Maybe it’s a relief that I could do it. Maybe it’s overcoming something I thought might be insurmountable.  Or once again realizing I’m stronger than I gave myself credit for.

Spend some time on the road making your body work hard, you begin to see what you’re made of. You begin to see how your mind and body can work together or against each other.

I’ve learned I can push a bit longer and farther. I can dial in and focus on that moment in front of me and set aside anything else so I can keep pressing on to my goal.  I’ve learned how to listen to my breathing, to keep it even and steady even when I’m working hard. I listen to my body but try not to let it convince me it wants to quit or back off because it’s getting uncomfortable. ( not injured or hurt, but out of my comfort zone, there’s a difference )

If there’s one thing endurance sports has taught me it’s about discipline, determination, perseverance, and sacrifice.

I’ve learned to deal with hot, warm, humid weather.

 

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Nothing like a good sweat to cleanse the soul haha

 

As well as those  mornings I’ve geared up and headed out into a cold, wet, rainy, or foggy misty morning to train.

Yeah. All I really wanted to do was stay in warm and dry. Yes I considered I might be crazy but there was a deeper thing in me that wouldn’t let me give in or back off from what I had committed to undertake.

If race day dialed up a cold, wet, foggy morning I better be able to handle myself in those conditions.

Of course months of training has leaned me out more, almost a side effect of all my training. I know it’s working when hubby tells me I feel to thin haha

I’ve peaked in my training and with that comes a physique that reflects my work, endurance to do my running and cycling, and improved times doing them.

There is a bittersweet aspect to this as well. I know there will be the inevitable “let down” when it is finished. The thing I’ve focused on will be done, my goal accomplished. It will be time to thing of new goals.  I know these feelings go along with the excitement and thrill of doing it.

Now.. it’s almost show time.

With days out I’ll focus on stretching, rolling, eating well, getting rest and of course making sure my gear is ready and I have the coolest clothes to wear 😉

Looking good helps your performance, right ?

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Sporting the new cold weather cycling jacket I got for the event.

 

One thing I always remind myself of before races… the world doesn’t stop spinning based on my performance. It somehow takes some of the hyper energy off me.

Oh. I didn’t mention that did I? All the hyper energy and edginess counting down to it.. the “taper week”. That energy continues to build till I’m standing on the start line.

As much as I want to do the very best I’m capable of, the fact remains, when I cross that finish line, I’m a winner.

I win because I set out goals and dreams for myself and I worked hard and pursued them and I won’t go through life wondering “if” I could do it.

And nothing will feel better than that.

Cheat Days Vs. Healthy Eating Habits

The question came at me again. Often there are similar ones that arise in conversations  in regards to health and wellness.

“Do you allow yourself a cheat day/meal?”

If you don’t know what that means, in the fitness world it’s a day set aside where you eat whatever suits your fancy. Anything you’ve been craving or put off limits from yourself. It could be a meal or an all day eating frenzy depending on how deprived you feel.

The answer is a big “no”.

No, I don’t. Never have and don’t have any intention of starting.

I’ll tell you why. October marked my 8th year on my health and wellness journey.

8 years people. I’ve lost the weight of a hefty toddler child and about 5 pant sizes. In those years I not only lost fat but have built muscle and a strong physique that allows me to enjoy all my outdoor athletic sports and gives me a good deal of energy and strength for living life.

I’ve not gained it back or played yo yo dieting games.

As I’ve gotten deeper into endurances sports I’ve come to accept that my body will go through times of being leaner when I’m doing a lot of training and a bit softer when I’m not heavy training. I can fluctuate within 5-7 pounds and I’m ok with that.

Losing weight and keeping it off for a lifetime involves small, consistent, changes that turn into new habits. It’s really the only thing that works and you have to intentionally build on it every day.

The cheat day/meal thing

if you’ve followed me for awhile you know I’m “anti” diet and diet hype nonsense. I consider my take on things practical, livable and sustainable. When I started my journey one thing I set out for myself was that nothing was off limits or to be considered “Bad or good”.

For me, it took a ton of power away from food. Mentally, if I knew I could have “whatever” then I was less likely to think about it or “wish” I could have it.

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It’s amazing how that works.

Allowing myself a fun meal with my family and then resuming my normal eating took away feelings of “deprivation”.

Admit it, haven’t you at some point been dieting and everyone is eating and living the good life and you feel freaking miserable, left out, disgusted with yourself and well…fat?

Me too and enough of that already.

Having a fun meal or some birthday cake at a party didn’t undo all my efforts. I had mentally taken on living healthier and I loved being in control of my choices.

If I didn’t want cake, I didn’t eat it. If I did I was smart enough to know a small piece wouldn’t end my efforts.

On the other side, saving a day to eat all the things you’ve withheld from yourself or over eating can lead to you feeling bad (physically) and bad (mentally ) for over doing it.

Binge eating only feels good in that moment.

The power of your choices

Learning to change my lifestyle I also learned there was a tremendous amount of power I had in my choices of food I made.

It was rather freeing.

Making healthier choices began to get easier and the other foods that used to have a pull on me began to have less.

But sometimes… chocolate. Or French fries.

Let’s face it when you are trying to lose weight those cravings or desires don’t come in at your scheduled cheat day do they? And what if it’s cheat day and you don’t really feel like having it?

I found allowing myself a small amount of whatever I wanted set the craving aside and took it out of my mind.  I’m still like that. If there is a strong pull, almost a physical need, I listen to my body.

I can tell you if I want something particular the need is quenched and I’m on with life again.

It is powerful making choices for yourself. Choices that involve thinking and listening to your body.

Think of how mindlessly you can eat. Eek. Tell me you’ve had those moments, that I’m not alone!

You know.. maybe you aren’t truly hungry but you are stuffing food in ’cause it’s there? or you’re in the pantry at 10 at night trolling but you know you aren’t needing food? Or when you eat past what you need to feed your appetite?

Making smaller more mindful choices on a daily basis will lead to weight loss that lasts long term and not just a few weeks until you’re eager to get back to “normal”.

Practice makes perfect…er… perfect “ish”.

Ok so no one is perfect or nails the eating thing perfectly.  With time, consistency and practice the cool thing is it will start to become second nature.  As you teach yourself to balance all food groups and eat in a healthy manner with room for those treats and celebratory moments you will find yourself automatically making those good choices and passing on things that don’t support your health and fitness goals.

You won’t need a cheat day to enjoy life or the things you love. You won’t feel deprived as you work on building new habits and skills in your life. You will feel empowered by trusting yourself and making mindful choices.

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The ABC’s Of Building A Healthy Diet

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So it’s early afternoon and I’ve finally managed to escape to my fav coffee cave and write. WHY is it so hard to get it done sometimes? Not for lack of ideas or clever creativeness but some days are just hard to make it happen.

I’m making it happen today… doing it before you decide I’ve given up on this idea of writing.

I’m glaringly aware that my computer informs me today is November 2 and there are a few thoughts that accompany that awareness.

First, wow, October sailed by. Of course I ended the month like many playing dress up for Halloween and hanging with my kids getting free candy from people who had nothing better to do than sit in their driveways all evening 😉

Then of course, with the arrival of November there are thoughts of Thanksgiving now dancing in my head. There will be plotting and planning for all of the goodies that go with that day.

BUT before Thanksgiving or anything else…. gulp.. this is the month of my duathlon. Actually 17 days out from this point. It’s hard to not see it staring me down but ready or not… it’s coming.

Ok.. more on that later….

November definitely makes me think about food. It makes me think of the seasonal tasty treats we get to enjoy and the traditions that go with them.

But today I’m thinking about food more along the lines of a healthy diet. What does that mean, exactly? And how do you build one if you don’t know much about it? Maybe you’ve been wanting to eat better but just aren’t sure what goes into a “healthier” daily diet.

Realistically, there’s no one way to eat that’s right for everyone. What works for you, might not work for me.

We’re individual and our likes and needs are varied and different.  Our likes can be based on not just our needs but cultural preferences too.  A person with health issues, like diabetes, may have to eat differently from someone who doesn’t.  So it’s rather broad to say there’s a standard healthy diet that fits everyone.

However, there are some definite building blocks that apply to all of us. With these building blocks you can shape and build your own nutritional plan that works for you.

What is a healthful diet?

it provides the proper combination of energy and nutrients to you each day. It has four characteristics.

It’s adequate, moderate, balanced, and varied.

No matter your age, health, fitness level or weight, if you keep these thoughts in mind you will be able to select foods that give you energy and provide good nutrition to you each day.

A healthy diet is adequate

An adequate diet provides enough of the energy, nutrients, fiber and crucial vitamins and minerals to maintain a persons health. A diet can be inadequate in one area or many areas of a persons daily needs.  For example, many people don’t eat enough vegetables and not consuming enough of the fiber and nutrients vegetables provide. Their intake of protein, carbs and fats may be more than adequate, often to many of these calories are consumed and the person is overweight because they eat more than exceeds their energy needs.

Under nutrition can also occur if there are several nutrients ignored for long periods of time.

Also a diet that is adequate for one person may not be adequate for another. As an athletic woman, my caloric needs on many days during the week are vastly different from a woman my age who is sedentary or lightly active. As individuals we would differ greatly in our activity level and our body fat and lean muscle mass making our requirements for fat, carbs, proteins and other nutrients very different.

A healthy diet is one of moderation

Moderation is one of the keys to a healthful diet and I believe one of the most important. Moderation refers to eating any food in moderate amounts, not to much or to little.  Eating to much or to little of any foods we cannot reach our health goals.

One example would be people who consume soft drinks. Loaded with empty, non-nutritious calories, it’s an easy way to pack on the pounds if many are consumed each day. Often I’ve seen individuals stop drinking soda and easily drop pounds.

Enjoy a variety of foods and treats, in moderation.

A healthy diet is balanced.

A balanced diet contains foods that provide the proper proportions of nutrients.  The body needs many types in varying amounts to maintain health.

A healthy diet is varied

Variety of course refers to eating many foods from all food groups on a regular basis. Often I have people say… “well, I don’t really like to eat….. ( some food)” and I remind them there are lots, and lots of other foods they can choose from that are healthy and provide good nutrients to their body.  When you eat a variety of foods it will increase the chance that you are consuming all the vitamins and minerals your body needs.   Also, when you eat a varied diet it keeps boredom from setting in which often cause many people to give up because they are tired of the same foods.  Enjoy so variety in your daily diet!

In summary…

A healthy daily diet provides adequate nutrients and it includes sweets, fats, salts, and alcohol in moderate amounts only. A healthy diet includes an appropriate balance of nutrients and a wide variety of foods.

Foods to include in your day would be:

Whole grains, a variety of veggies, fruits, dairy products and protein foods. It’s important to remember protein goes a long way in keeping you satisfied and preventing hunger as well as keeping your blood sugar stable through the day. Make sure you get adequate portions at each meal to feel full and avoid those feelings of “crashing”.

When it comes to vegetables, many people do not come close to getting enough in their daily diet. Learn to experiment with a few new ones each week. Learn different ways to cook them and be willing to explore new options for your health.

Filling your meals with whole foods (  foods as close to being real and not processed as possible) you will be able to meet the majority of your nutritional needs.

The extra stuff.

You need to limit the amount of empty calories you consume. empty calories refer to foods that provide few or no nutrients.  You should limit the number of empty calories you consume to a small amount that fits in with your daily requirements. all of which depend on your age, gender and level of activity.

Foods that contain the most empty calories are :

Cakes, cookies, pastries, doughnuts, soft drinks, fruit drinks, pizza, ice cream, hot dogs, fast foods etc. High sugar foods such as candies, desserts, soft drinks and alcoholic beverages are all referred to as empty calorie. ( I know, you’re thinking, that’s all the fun stuff!)

These foods don’t have to be banned, they just shouldn’t be what your daily diet mainly consists of.

Building a healthy and nutritious food plan might take a little work and discipline but with time you will find you can not only eat well, but have some cake too 😉

Before you eat, think about what goes on your plate or in your cup or bowl.
This is a great visual on how to structure your meals.

Holiday Survival Guide

holiday survival

I’m struggling to grasp the fact we are nearly two weeks into October already.  Like where has the year vanished to? October heralds the start of all things “holiday” in the commercial realm here.

I’m not sure what it’s like in the rest of the world, but here in the U.S. it’s become sadly common place the last few years for stores to just throw all holidays together like some huge smorgasbord you just go in and pick from.

Why yes, I want to look at Christmas trees and lights while I’m picking out orange and black Halloween candy.

Back in the day when I was a wee little girl ( a really long time ago ha) there was a general appreciation for each holiday. It was recognized and then you moved to the next one. The official start to Christmas was after Thanksgiving and you didn’t go get your tree till December.

I’m remember my grandparents being shocked when the neighbor put theirs up before December one year.

One just didn’t break Christmas rules by putting the tree up to early.

And Thanksgiving, well that’s just about swept under the rug and barely given a nod to. If you’re lucky you may find some turkey napkins and fall leaves squished into a small area on one single aisle.

By the way….Do you know Canada has Thanksgiving in October??? Like they just had it… weird… although I was a little jealous they were already having turkey… but I digress….

This isn’t a post about me whining on how commercialized the “holiday” season (Oct-Dec)  has become or how I wish things were simpler, although I do.

No, this is a little post about having a survival fitness guide for the “holiday season”.

I saw the first meme the other day… you know.. one that’s designed to make you feel like a guilty loser for enjoying foods or treats for the holiday? Get out there and work off your food!

Yeah, I think those are awesome too… not really.

I think they are designed to steal your joy over something that should be fun and celebratory, isn’t that what holidays are about?

Family? Food? Friends? More food?

That’s what life is about.

However, all of us want to navigate through these upcoming months and not look like the Butterball turkey come January.  You really can go through these months and not gain weight, I promise.

When I started on my health journey, it was mid October. I stayed the course all through the rest of that year and when I checked in with my doctor in January I had lost 20 lbs.

Yes, you read that correctly. No, I didn’t starve myself or do without. I ate normal almost all of those days, I enjoyed the celebrations of Thanksgiving, Christmas, and New Years. I baked, I ate cookies, I nibbled on my favorite chocolate treats, and I enjoyed the season.

I also stayed true to my exercise at the time, every day. I didn’t treat each day like it was a party that I needed to over eat on, I ate in moderation. I didn’t eat till I was miserable on the actual holiday.

I wore form fitting clothes to remind me of my goals. Crazy I know but it works. Trust me, you are much more aware of your body and how you are eating.

So I want you to have your own personal survival guide

This is gonna look different for all of us. It will vary by our goals, our lifestyle and what we are trying to achieve. I’m assuming, you really don’t want to add any extra weight to you.. that’s why you are here.

First of all, if you fall in the camp of already throwing the towel in and proclaiming “I’ll start in January!”

Stop. It.

Seriously, stop thinking like that. There are only a few days in these upcoming months that would be out of the norm for eating purposes. You have days of normal life going on there are no reasons to toss in the towel and view these months as an eating binge.

And… I’ve just told you I lost weight through these months so I know it’s possible. Either that or you maintain your weight.

Next, exercise.

If you aren’t yet at least get out and start walking. Regardless, you want to make time in your day for that. It not only helps with the weight issue more importantly it keeps you sane and focused on days that get busy with all the hustle of the holidays.

One of my fav things I’ve done every Thanksgiving since I started getting myself in shape, is getting up early for a sunrise run.  It centers my mind on what the day is about, let’s me think of all I’m grateful for and blessed with, burns off some calories and energizes me for the long busy day I’ll have as Chief cook and Dessert Master 😛

Food.

Oh there are so many delicious things to sample aren’t there? And pie. Glorious, delicious pie.

I eat the things I love the most. I don’t worry so much about the other stuff. I don’t eat it because “it’s there”. I feel no obligation to eat everything that’s put out, you shouldn’t either. If you can’t really stand Grandma’s sweet potato casserole with gobs of marshmallows, for heavens sake, leave it behind!

I don’t feel deprived or left out. I have what I want in small portions.. with so much food available it doesn’t take much to fill a plate.  I detest that over full feeling so I really try and keep away from doing it.

You need to make your plan now

~ determine what you will and won’t do. This puts you in charge and not just being bounced along day to day,

~ on the actual day be mindful of how you eat. Listen to your body. Trust me, there will be food for days so you don’t need to eat it all at once.

~ don’t over eat or eat “bonus” foods on random days. Eat normally and respect your decisions you’ve made.

~ don’t feel obligated to eat everything that’s put out. Be selective in what you want.

~ do try and limit alcohol and keep your water intake up.

~ do commit to daily exercise.

~ do enjoy your family traditions and foods. Don’t get hung up on how many calories are in things.

~ do remember, you can’t “work off” things you’ve already eaten.  It’s done. Move forward and work out sensibly.

~ do listen to your body. If it’s telling you “enough” then learn to stop. Like I said, food will be around for days 😉

~finally, do set a small goal for yourself to achieve at the end of the season. If you have something you’re mindful of, you will be more likely to stay focused on it.

Make sure you check back in the upcoming weeks for a few more tips and motivation to keep strong and fit through this season.

With some planning, awareness of yourself and each day, you can move through these months enjoying yourself, staying positive, and maybe even dropping a few pounds in the process.

Do you have any tips or tricks you use to stay on track during the holidays?

 

 

I May Resemble Stubborn

It’s afternoon and I’ve landed in my favorite coffee cave to sit for awhile and hopefully churn out something fun, witty, educational, and worth your time reading.

Ok… well one or more of those could be potentially true.

It’s a busy afternoon and I’m listening to the low rumble of customer chatter and overhead elevator music. Weirdly, I can often work best in this type of clamor.

Even though the afternoon is still very warm out a hot coffee sounded appealing and it’s warmth is soothing. I wish I could apply the same warmth to my legs that are now reminding me of all their efforts from this mornings workout.

I really don’t mind the tired ache that comes from a hard workout. I’d always take that over the random “aches and pains” I hear people complain about from doing nothing.

Of course this morning was a bit more than a regular workout. If you follow me then you’ve seen some posts where I’ve talked about my upcoming duathlon in November.

Well it’s 6 weeks out to be precise. I try not to let the ever closing in date mentally play tricks on me. I’ve been training hard and I’ll take my best that day to the race. It’s all I can do.

Today was my second time to do it all, start to finish. Each leg of the run/bike/run course.

20171009_103657.jpg
Recovery time after my duathlon practice this morning. It took a lot of stubbornness to get to this point 😉

 

I’ve done different parts before. I’ve run some of it and biked a lot of it. Last week I put it all together.  My plans are to do the entire course once a week till race day.

Even knowing what it all involves, I still take a big gulp before I head out because I have a healthy respect for the toughness of the course.

That old saying “it doesn’t get easier, you get stronger”? Yeah, I’m pretty sure that’s true.  My body at this point is stronger for the tasks of the course but it still requires a fierce amount of energy and strength to which I have to remind myself, I have in me.

I have a serious amount of stubbornness  that has driven me to get up early and head out to kick my own tail, to teach myself new things and learn from my mistakes.  My Mom used to call me stubborn and hubby still can but I think he means it in a loving way, right?? haha

I’ve never viewed that as a bad thing, you know?  It was, and is, simply a part of my passion.

Stubbornness hasn’t let me give up on things so many times. It hasn’t let me quit when I was tired or feeling like I wasn’t doing my best.  It’s challenged me to push myself to see how far I can go and what I can accomplish. It’s helped me hold on in life when things weren’t easy.

Being a bit stubborn definitely has it’s good and bad points.

Then I came across this quote the other night that really resonated with me and made me think about it all in a different way.

perseverance

I’ve never quite thought of perseverance and stubbornness being close siblings, but it made me think how perseverance to do something is, and can be, born out of stubbornness.

Perseverance ~ steadfastness in doing something despite difficulty or delay in achieving success.

Where as stubbornness can be looked at as unyielding, or a refusal to give up or change a thought or position I’ve always considered it more in the sense of being passionate over whatever was at hand. Of course there is a line of stubbornness that is more unyielding and  a non flexible attribute but that isn’t the way I’m considering it for the sake of this post.

It just made me consider that my pursuit of athletic endeavors has had a healthy amount of stubbornness that hasn’t let me give up or quit. Yet, somehow, in that stubbornness a real honest perseverance has been born from that.  It’s interesting to note that  perseverance is a synonym of stubbornness.

I love this particular definition on it ~  dogged determination not to change one’s attitude or position on something.

Now that can definitely be a negative, however in the context of this, I see it as a positive.

Not changing my mind on fitness goals, when I was working to lose weight, or anything else related to my health.  It’s a good thing to not change my position on my health.

You might be able to apply similar things to your own life. True, you might not be training for a duathlon or training for anything at all. But I’m pretty sure you are moving through this world living your life and I hope you have things you aspire to do or achieve.

You might never want to or have a desire to do a single athletic thing. What if you want to go back to school, pursue a new career, try a new hobby, take on a new “thing”.

Gosh, I hope you have something you’re chasing in this life.

I’ll tell you, it will take some stubbornness on your part, an unyielding to give up on it, and somehow that stubbornness will meld beautifully with perseverance and you will find yourself stronger and more focused in the pursuit of your goals and passions.

When I cross that finish line in a few weeks, no matter what, it will be worth it because I chased down my goals, set higher limits for myself, and have overcome things to get to that point.

I’m stubborn like that.

Tell me do you view perseverance or stubbornness as an asset to accomplish things in your life ? What have you accomplished that you feel like you persevered to get to ?