One day. 24 hours. 1,440 minutes. 86,400 seconds. Time. It’s something we all start off with the same amount of each day but that is where any similarities stop.
How we spend this daily valuable resource largely depends on our lives and what we choose to do with it.
There are some things that are non-negotiable in our days.
Work and travel time to and from. Sleep. Meals. Appointments to be kept are all things that automatically deduct from our daily bank account of time.
Then there could be everything from caring to our homes, raising kids, doing laundry, cooking, cleaning, doing errands the list goes on.
Of course, there are important things ( priorities) in each of our days. You know, those things that are always at the top of the to-do list to get done and HAVE to be done. We may wish we could be doing something more fun but those priorities have to take place first.
In the ways of fitness and exercise, what I hear most is… “well, I just don’t have time to exercise”… which always confuses me ’cause an hour or so is such a small part of a 24 hour day that I’m not sure what keeps someone so busy they don’t have time for themselves.
Is it guilt? Or is it just a convenient way to dismiss working out? Or is it just letting other things have precedence over the equally important task of taking care of our bodies.
The quote I’ve used today I’ve shared before on social media.
It’s often met with crickets in regards to exercise.
Why? Because I guess at a basic level all of us intellectually know we need to do activities that support us and encourage health and wellness in our lives.
However, those activities are often hard. Learning to eat better or say no to things isn’t always easy. Teaching ourselves to eat less or make better food choices isn’t easy. We like our old comfortable ways and want to stay in them.
Getting out of our house and outdoors to walk or ride a bike takes effort. Driving to the gym means planning and making it work in our schedules. And let’s face it, when we’re out of shape, exercise is hard and it sometimes makes us ache! It might not be the thing you wanna sign up for initially.
You don’t get it, I don’t have time…really.
Hey, I understand! Life does get busy. There are some days for me that I just don’t see anything else fitting into it. Literally, I’m up super early for an appointment or something equally important and the rest of the day seems like I’m running and not the kind of running I’d prefer to be doing. I’ve learned to not stress over those days because I know I’ll be at it the next day.
I’ve had days where I’ve been up earlier and restructured my workout to fit the time I had in the morning to still get ready and be on time for where I needed to go. Do you know what you can pack into 20 minutes?? A lot.
As I’ve trained myself and built new habits, it’s become something I automatically do… structure my day to accommodate my exercise.
You can do it too. Trust me.
Will you have to be intentional? Yes. Will you have to get out of your comfort zone? Absolutely. Will you have to plan and make it a part of your new schedule? Yep.
The question that begs to be asked….
Is it worth it to you?
Simple and straightforward, right?
What’s it worth to you? If it’s a priority, you’ll make it one. If not, you’ll continue to talk or think about it but never be intentional at making it happen.
How do you spend your time?
Seriously. How do you spend your free time in your day? How much time is spent on your phone playing games or surfing the web? How much time is spent laying on the sofa or sitting in the chair watching tv?
More than you realize I’m sure.
Remember we’re only talking about an hour of your day to do something positive for yourself.
What if I want to start? How?
Awesome! Making a commitment and having that desire is the most important one to take. I’ve said so many times before, scheduling your time is key to success and making it happen.
. determine what you want to do. What sounds fun or interesting that will hold your attention?
. Once you decide that, you need to determine what time of day is best for you. Are you a morning person? evening? Your job might determine when you schedule your time. But figure it out.
. With an activity, and your best time determined, now write it down or put it in whatever digital device you choose to use.
. What other steps do you need to take to make your commitment happen? will you need shoes or any type of gear? Join a gym? Schedule a personal coach? Get up a half hour earlier? Figure it out.
. The final thing would be making sure you keep your appointment with yourself. This honestly comes down to your own determination and not quitting on your commitment. This can take a little time as your build this new habit into your life, because it will be a new habit, hopefully a positive lifelong one.
Time vs. priority. What will it be?
Have you had to learn to make exercise a priority? How did you accomplish it?
I’ve seen this quote before and it always resonates with me. Of course it refers to working hard and the value of perseverance but I see it in a different way too.
Do you ever think of your body and how you use it ( or don’t use it) in terms of “getting rusty”? If you’re like me when you hear the word “rust” you get images of weathered worn pipes or an old car that’s been left to sit for years, the paint long faded and gone and the metal rusting through.
For anything to not become rusty requires some work and care to keep it in good condition and working order. Without proper care (that item) will not function in the way it was intended to function.
Now let’s apply that concept to our bodies.
Without proper work and care they can become less functional as we age. They can get achy. We can lose muscle mass and strength. We lose the ability to bend well and move in ways that are free. We get out of breath doing easy tasks or walking short distances. Walking a flight of stairs can make us winded and the idea of bending to touch our toes or place our hands flat on the floor could make us laugh.
Our bodies are designed for daily, vigorous movement. To bend, stretch, lift, walk, run, jump and play.
Personally, I’m soooo ready for hard work again!
Doing the duathlon at the end of November and coming off a year of hard work and training I let myself do some easier work in the weeks after. Mentally it can be hard for me to “rest” but intellectually I know it’s good for my body to have a little down time too.
But then… it was December and life just happened in ways that slowed me down. Then hubby was off 2 weeks for vacation and as awesome as that was hanging out, doing stuff together, sleeping in some, going out for breakfast and some days just being a little lazy, it shot my “normal” schedule. I loved every moment of having some relaxing weeks with him and having a mental break from my usual routine is good… but….I have been reminded of this more than ever…
I feel way more energetic and my muscles feel less tight when I’m working out, than when I’m not. My body has now been trained for that work and needs it as much as it needs food.
I don’t see this as a “bad” thing, but it does show me it’s a most necessary thing. Purposeful, daily movement is essential for our well being.
It’s essential for MY well being.
With that being said… I’m more than ready to get back at it.
What about you? Have you had some time off or done less in the past few weeks? Perhaps you’re inspired by the start of a new year. Maybe exercise has only crossed through your mind but you have the thought you’d like to get started doing…something…
Depending on where you are and what you do or have done will determine the level of what you get out and do.
For me, as you’re reading this and maybe drinking your morning coffee, I’ll be out getting some miles under me on the bike. I will most likely do yoga on Tues and some strength training a couple times this week as well. I won’t push myself hard but will ease back into it letting my muscles get used to the activity again. I know my body will quickly adjust to the routine and I will be pushing myself harder next week.
But what if you’ve not done anything since you were like… 12… on the school play ground playing tag with your friends? What if you haven’t done anything physical in so long you wonder if you can but you are willing to get out there and give it a try?
Good for you! There’s no better time to get moving and long before you might see results outwardly, mentally, you will always feel great doing something positive for yourself.
Ok.. I’m motivated. Give me some tips.
I always tell people I talk to, find something that you can be excited about doing or want to go do. It will ensure you are proactive about doing it each day.
If you are unsure, start with walking! All doctors will support walking as a healthy way to help with weight loss and to get fit. You can walk at your own speed and increase as you get stronger. All you really need are some good shoes and you’re set to go.
Start small. Don’t try and walk 5 miles your first day or anything like that. It might just be a couple laps around the block and maybe it’s what you do for a week or two until you are comfortable to increase distance.
Don’t like to do it alone? recruit a friend or family member to workout with you.
Write it down! Scheduling a time in your day should be just as important as anything else you do.
In the beginning you might need to start with every other day to help you get going and to protect from doing to much to soon.
If you have health issues or concerns, always consult with your doctor first.
Imagine yourself getting stronger at the activity you choose. The massive hills I ride don’t necessarily get easier,more like I get stronger for the task of doing them. Think of being able to walk faster, for longer periods of time, or maybe even eventually running.
Look locally for free or trial classes to experiment with a new activity before you make a commitment to it. Local gyms will often offer free trial classes before you commit.
Be willing to grow and learn new things and to challenge yourself in new ways.
Finally, celebrate as you get stronger and have more energy for living your life. Embrace the changes of your hard work and most of all, have fun with it!
On the road… my happy place….running, walking or cycling… this is my gym.
Do you have a favorite activity you enjoy doing ? Is there something you’ve learned to do that you previously didn’t know how to do?
As we start into a new year one of the things that is, well what should I say, expected? is the plethora of weight loss ads and diets that abound. No wonder. With the holiday season behind us many are making choices to commit to some type of program or system to get rid of unwanted pounds and get their bodies into shape.
Many of the things I see, really, often gets an eye roll from me. Mainly because there are so many smoke and mirrors that aren’t really designed to be long term or sustainable for individuals using it.
However, there is one thing that will always stop me.
I love stories from real people, who were really fat ( yes I used that word) and who worked their butt’s off the old fashioned way to get rid of it and have maintained that loss.
One of the things I enjoy reading is in People magazine. They do stories each year about individuals who’ve lost a lot of weight ( think well over 100+ pounds)
No surgeries, no gimmicks, no potions or detox/cleanses or whatever.
Just old fashioned hard work and discipline.
I caught this years winners on a morning talk show today and listened as they shared their personal tips on what helped them be successful.
There were no special tricks or anything that surprised me. It was all sane, practical and livable skills that led to them losing all that weight. ( one had lost over 280lbs !! )
I’ve preached much of this before but thought I’d bring it again as succinct as possible. Losing weight and maintaining a healthy fit lifestyle just takes some time, discipline, and a commitment to making it happen.
Here’s the low down:
All interviewed cited that to be successful they had to make the intentional choice to want to be healthy. No one can make you decide to lose weight or get fit but you. No one can do it for you. Making this decision is the first and biggest to get you on the road to a healthier lifestyle.
* You make a personal commitment then implement steps to do it.
Exercise. They all had found an activity that they liked that got them moving. As one lady said… “I knew I was lazy. I knew that being lazy was keeping me from feeling better”. She wanted to have energy to chase after her young children and play with them. It requires some effort on our parts to “not be lazy”.
* Find something you think you can enjoy and make a commitment to doing it most days of the week.
Eating. Needless to say their food choices had to change and the amount of foods they consumed had to change. They learned to make healthier swaps and eat less. One lady admitted to needing “structure” and had found success with a weight loss system.
* Modify your food by making better choices and reducing how much you eat. If you need “structure” there are several good programs that could help you.
Small goals. I’ve preached this before and often. Setting small goals helps not only mentally but also gives you that sense of satisfaction of accomplishing something on your goal list. These individuals made small goals for themselves that gave them confidence to keep on going.
* Set small, attainable goals for yourself. Write them down. Make them visible so you can see them. Assess goals as you make progress.
Hard work. Losing weight isn’t always easy. They all admitted to investing hard work to get where they were that day standing on the stage and in People magazine.
*Accept that the weight you put on won’t come off over night and it will take work to get back to where you want to be.
Must change mind set. I think this is so important to anyone’s success. If you don’t change how you think about food, how you interact with it, own the fact you need to lose weight, learn to view health and fitness as a good thing and be willing to leave your old behaviors, habits, and patterns behind, you will not be successful. There has to be a willingness to let go of old mind patterns and develop new ones for long term success.
*Be purposeful in changing your thinking about living a healthy lifestyle.
Use Social Media. Again, all of them cited using social media to help on their journey by sharing what they were doing, what their goals were, progress pics etc. I started using social media a few years ago sharing my running and training. It has evolved quite a bit from those days. I quickly learned that when you share, you will get asked about what you’re doing and it gives you another level of accountability. Not only that, I learned what I did encouraged others to want to get active and try new things.
*If you don’t use social media to share your fitness journey you may consider it. You can share as little or as much as you want. You’ll be surprised at how you may encourage others and if some don’t like fitness posts, no worries, they can just keep on scrolling 😉
These are all practical steps that can lead to a permanent lifestyle change. These things are doable for success. With a little determination, commitment, and a willingness to change and let go of old behaviors you will be on your way to being healthier, stronger and more energetic for your new year.
Day 3 of the New Year. Raise your hand if you are tired of food. And sweets.
I’m beyond tired of seeing sugar. I bake what seems like, all month, whipping up various treats for Christmas so about now I’m ready to walk away from it all.
#officiallysickoffood
I bet you are too.
It’s possible you are thinking of losing some weight as many are at the start of a year. For some reason the start of a new year makes us want to tackle things in our lives that may have been previously untouched or started but not finished.
My social media accounts are flooded with all kinds of hyped up “diets” and weight loss promises, all of which will take some of your money, thank you, but most likely only leave you with lighter pockets and no missing fat.
Coming out of the holiday season can be difficult since we’ve been enjoying more tasty foods than we usually have. You might be wondering where to start.
Don’t start by thinking you have to eat all the “bad” food that might still be around.
Getting started doesn’t have to be hard, painful, or restrictive. In fact, a slow gradual process will help you be more successful than just trying to cut everything out cold turkey ’cause I mean… there’s still gonna be chocolate around.. am I right? And really, if a piece of chocolate here or there helps keep you sane and moving forward, it’s ok.
I’m eager to get back to my “normal” eating. What always works for me is eating more lean meats, veggies and fruits to get me back on track as well as adequate water.
My favorite kinda mealEat these to build a healthy body
This works for me, but might not be where you are.
Here’s a few new years tips that might help….
If you don’t trust yourself start by removing all leftover temptations of holiday goodies from your kitchen.
And I don’t mean eat them. Give them to your neighbor Susie Q or toss them in the trash. Really. You can. If you think you’ll sit down and eat the bag of chocolate, toss it.
Next, make sure you have healthy foods on hand like lean meats ( chicken, turkey, fish, eggs etc) fresh fruits, veggies, and other snacks like cheese, yogurt and raw almonds.
Once you get a plan for food you will eat and won’t eat, set some short term “mini” goals for yourself. Small changes add up and in time they do add up to bigger changes. Not only that, accomplishing your mini goals will give you confidence to push on to bigger goals.
For example, week one you might simply try to reduce sugary drinks if that is a problem for you. Maybe you’ll try to drink more water.
Week 2 you might decide you will intentionally park farther from store or take the stairs at work instead of elevator.
Week 3 you might decide to eliminate fried foods from your diet.
Set a date.
Be intentional about what you are doing. Set out specific dates for yourself to achieve goals. ( in 4 weeks you want to be walking 3 miles or committing to 3 days a week in the gym) whatever it is, put it in front of you. To be ambiguous about a goal is the same as saying you’ll start “next week” … it’s easy to ignore and not get done.
Let your mini goals spur you on to bigger things as you accomplish them.
Learn to write down what you eat and how you feel when you do. Make it a goal to understand your personal relationship with food. This can give you insight into your behaviors with food and eating.
Don’t be afraid to take some before pics of yourself as well as progress ones along the way. A photo journal is the best way to see how you’ve changed on your journey.
Finally, set realistic and manageable goals for yourself. You don’t gain weight in a few weeks, you won’t lose it all in a few weeks. A steady one pound per week will be sustainable weight loss. Allowing yourself after the holidays to settle into a slow, steady routine will be the best way to be successful in your efforts while not feeling deprived or taking things to the extreme.
I try my best to slow the month down so I can just savor everything.
Of course, preparing for a new year means for me, getting my hands on a new planner to start plugging in appts and key things that are already scheduled.
I’m old school. I love getting a new planner with clean unmarked pages and putting pen to new plans, goals, and ideas.
One of the things that top the list for many people in a new year is to lose weight or start an exercise program.
I like not having to plan in “weight loss” for a new year. I spent enough years planning that and I don’t miss it…at all.
I’d much rather be scheduling new athletic adventures or learning new things for myself that I can share with others.
But what if you need to drop some weight and you’ve decided that this really is gonna be your year? This year will be the year to achieve those goals you’ve had in your mind for a long time.
Maybe you’re tired of feeling sluggish and run down. Perhaps you don’t like looking in the mirror and wish there was less of you to look at. It could be the doctor has told you for your best health you need to start being proactive with your health. It could be you just want to enjoy shopping for clothes again… nothing wrong with that either.
At the root of it all, the starting point, you have to want it bad enough to make it happen. No one can force you and no one can make it happen but you. The desire has to be strong to start making changes that will lead to you being successful in your endeavors.
I am ready. Where do I start?
It’s no big secret gyms see the biggest increase in attendance the first few weeks of January than any other time of year. People sign up with lofty goals and determination that quickly wanes once the novelty starts to wear off. Or they get there and are intimidated and don’t know what to do and their attempt is short lived.
I’ll let you in on a secret. You don’t have to join a gym to lose weight or to exercise. Now if you want to and think this is where you will excel, then by all means, take advantage of many of the programs available to members. If you choose to do so then be proactive and educate yourself so you know what’s available and how to best use your time when you are there. There are often health coaches that can give you direction in the beginning while you are learning.
However, I’ve found personally that there is a lot you can do at home and I personally think I work harder alone than being distracted if eyes are on me in a public place.
I have gathered up enough equipment over time to have my own little home gym. It’s nothing fancy and I have to share space with lawn equipment but it’s my space and it works just fine.. other than it has no air conditioning or heat it works out pretty well haha
You too can gather some basic items to use at home. Whether it’s a garage space, an empty room, or in the living room you can carve out your own space to get a workout in.
Of course if you decide to make outdoors your gym ( this is my most preferred workout space) by walking, running, cycling or any other activity you choose, the beauty of that becomes just getting dressed and walking out your door.
No driving, no waiting in traffic or being distracted at the gym. No extra time away from home if time is tight for you.
Make a plan.
What’s that old saying? Rome wasn’t built in a day. Your improved body won’t happen in a day so it’s good to settle into a plan that will work for you day after day and be sustainable in the long run.
As mentioned above, you need to determine first, what will work best for you to get you active and moving. Would a gym environment be what you need? this could be perfect for someone who initially lacks a bit of motivation and needs that from others around them. A home environment is great but you really have to be motivated and determined in the beginning to get yourself out there and not opt to lounge around drinking more coffee.
Once you have that down you need to look at your new planner and schedule your workout times. Yes. Put it down right there with dr. appts, dinner dates, and meetings with the teacher at school.
Schedule time for you. After awhile, once you’ve built it as a new habit, you won’t necessarily have to pen it out but for now, do. it.
Take small steps.
Where people get off track and discouraged is trying to do to much, to fast. They think if they’ve made the decision to start it should all just happen and happen quickly.
It won’t. Accept that and know it will take slow, steady and determined steps. Maybe your first week will only involve getting some good shoes or some clothes to use. Maybe it will be gathering some tools if you’ve determined being at home will work best for you or if it’s the gym maybe you’ve spent some time investigating your options before you commit.
These are important steps. Then in the second week you are ready to begin what you’ve decided to do. Not only that, you’ve had the time to mentally prepare and plan for it which I believe is super important in taking on anything.
Starting small also means taking it easy with whatever physical endeavor you choose. Doing to much, to fast, can leave you with injuries or burn out. Pace yourself slowly and allow your body time to make the adaptations to what you are doing. You might feel great after jogging around the block but if you haven’t done that in 15 years, I’m telling you, you will feel it and you certainly don’t want to feel bad before you get started.
Find ways to track your progress.
It’s helpful to take before you start pics or measurements etc. Noting these things does give you a marker of where you started from, especially when some times goes by. I’m used to myself now, but when I look back at photos from a few years ago I’m always surprised at how I’ve changed.
Leave your weighing in to only once a week. Keep it on an app on your phone or in a health journal, whichever you prefer. Do yourself a favor though and stick to a once a week weigh in and do new measurements once a month.
Maybe you have a pair of jeans or a dress you want to work your way back into. I often used that as a marker of my progress. Imagine my delight when one day the jeans I’d been wanting to get back into, were actually to big 😛
Share your activities.
Seriously. Share what you are doing on social media. I am pretty motivated but when I started sharing what I was doing a few years ago (whether it was running, my daily activities, or a new goal I was training for) it made me more aware of the fact I was doing it and I knew others knew I was doing it. From that came so much encouragement from people who lived vicariously through my craziness or better yet, got motivated to start doing something themselves.
When you have a support system that is all over the place, it’s a pretty cool thing. Not only that, if you miss posting or sharing, it’s always interesting to see who wants to know if you’re still being active.
Get a partner.
I’m used to flying solo in all my training sessions but I know some people do better with a partner. If that’s you, find someone to get on board with. You will both benefit from encouraging and challenging each other.
Set reasonable goals.
Once you’ve determined what you want to do, where you are going to do it, and scheduled the time to do it make sure you set out some reasonable and doable goals to remind you of what you want to achieve.
Whether it’s getting into smaller jeans or working towards running your first 5k, set goals that will motivate you during your workout times. Goals are so important to have. They don’t have to be huge ( they can be) but really, setting small, reasonable ones will give you success and encouragement to keep on with what you are doing.
Be patient.
Yes. Be patient with yourself. Allow for days that don’t go as planned or a weak moment when you cancel on yourself ( you’ll be annoyed by that later, that you did it) allow for unexpected life things that might throw you off but just get right back at it. Don’t allow yourself to make excuses to not meet for your scheduled time.
Don’t allow negative, self defeating talk that will discourage you. Speak in positive ways to yourself and see yourself accomplishing what you’ve set before yourself.
Give yourself time to adjust and change. Remember your mind is a powerful tool and how you use if for yourself and for self improvement is a huge thing.
With a little practice, patience, and determination you will be moving into 2018 getting stronger and healthier as you turn your activities into your new lifestyle.
Are you wanting to make changes in 2018? Do you have goals or plans for yourself to get there? What motivates you to do it?
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 ?
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.
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.
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.
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 😉
This is a great visual on how to structure your meals.
One day. 24 hours. 1,440 minutes. 86,400 seconds. Time. It’s something we all start off with the same amount of each day but that is where any similarities stop.
sassyfitnesschick 