blogging – Page 8 – sassyfitnesschick

Birthdays And Reflections On Another Year Older

A New year begins today.

New goals. New perspectives. New opportunities to love, laugh, play, and breathe life in.

I’m talking about another birthday to celebrate, specifically mine.

Humor me. I can do that since I’m the birthday girl today, right ? 😛

Birthdays get me a bit reflective some years. Not in a weird “OMG I’m getting OLD!!” way. I’ve never really had “issues” with hitting any certain age… I’m just happy to still be invited to the party, know what I mean?

Chronologically, I know what the calendar says and it technically puts me somewhere between “getting old but not as old as dirt” status. That chronological thing is set in stone for all of us.

However, how I live my life and the things I do with myself determine how young I feel and to a great extent, how I age.

My reflections on the past year have made me smile and tear up almost all at once.

In this last year I welcomed a beautiful new granddaughter into my life, and lost my dad to a battle with Alzheimers a few months later. Only two months after that I walked the path of grief with my daughter in law through the loss of her father.

In between those months of loss, my oldest son announced he would be getting married later this year.

There have been many “up’s and down’s” that also go along in a families life and a married life.

There have been those “normal” kinda days that you realllllyyy cherish and appreciate on days that are hard. And there were days that were very, very hard.

Life and death. Joy and tears. The past and the future. New goals and plans. Hope and anticipation. Excitement and disappointments.

And suffering. If I’m writing an honest reflection to you today, I will say there has been a lot of that in this year too.

Birthdays remind me that I’ve been privileged to experience it all…. the good, bad and everything in between. They aren’t a guarantee or a given to any of us.

This is my fourth one without my Mom and it still makes my heart ache to not have her with me for it, or have her make my cake ( although my daughter does a great job making me one 🙂 or receive the beautiful cards she used to give me.

I’ve embraced every new year I’m given. I don’t think about age as I find it irrelevant to whatever I want to do nor do I give much thought to it.

I have a fun group of young friends. They don’t see my age either. They like me, think I’m “cool” and give me a hard time about my athletic shenanigans ( as in, they tell me I’m crazy 😛 )

I find them refreshing and their enthusiasm and sometimes out right craziness makes me laugh.

We learn from each other.

They talk about their struggles and dreams, or family or whatever is on their mind. I’m old enough to offer life wisdom to which they sometimes ask for. Sometimes, we just talk about deeper things like… music. 😛

I have friends my own age because it’s only those who’ve walked similar paths with you who can truly relate to some of the struggles you may be currently in or offer advice that only a “older” person might offer.

I’ve found though that age is a number and that there is great maturity in many of my young friends, just as I’ve found great immaturity in people older than me.

Like a kaleidoscope it shows me different colors of life… beliefs, thoughts, opinions, and personal view points.

I believe you are richly blessed when you have a wide circle of people who care about you and who add a fullness to your life.

On the topic of learning…

I’ve made it a point over these past years to learn about the people who interact in my life.

The checker at the store, the baristas who happily serve me coffee, a random customer I engage in conversation ( ahhh maybe more than “a” person hahaha)

Why? People matter and my life seems richer when I do. Because I often walk away with a new perspective being around people from my “usual” circle. Different thoughts and views can be a good catalyst to make me really think about what I believe and why.

I’ve learned to freely give away a smile to a person I walk past, I have no problem dishing a compliment to a woman I think looks pretty or has something on I think looks like the bomb. I’ve had it done to me and I know what an unexpected “gift” it is to receive.

On social media I comment on something they’re doing, especially if it offers them encouragement or support, like working out or losing weight.

I mean, why not?

I’ve tried to practice the art of not “withholding”… compliments, smiles, encouragement, praise, etc. because people NEED that stuff.

It makes me feel good to offer that back to others.

The older I get the more I embrace more of what life is… all of us twined together in some form or another…

I’ve realized more than ever this past year that my tribe is the most valuable gift I possess in this wild ride of life. My husband is strong, fearless, and the most patient loving, giving, generous man on this planet. I’m so blessed to have him.

My kids who are now all adults have turned out rather amazing in spite of some worrisome years in the past. It’s crazy to me they are getting married and having babies and living in their own houses and all that other stuff… I can’t be that old… can I ???

Ah yes, indeed I am, and it’s perfectly ok.

I’ve never felt stronger, more energetic, fit, or fierce in my life. I have no wish to be any other age or place than where I am right now. I’ve earned these years and all that goes with them… smile lines and all… and I don’t try to hide it.

My only desire is to age gracefully, love wildly, not be afraid to take on new things, and truly appreciate all I’ve been blessed with.

So I stand on the threshold of another year. To take on harder challenges, to stretch myself, and hopefully to be able to grow more in my thinking and understanding, to learn, laugh and love more.

I’m surrounded by people who love me warts and all, who celebrate my achievements and challenge me to be all I can be, there is no greater blessing.

So cheers to another year, another pure gift of life, for which I am beyond grateful.

Hydration And Health

Water. Juice. Coffee. Milk. Sports Drinks.

Liquid… endless things that can offer hydration to our bodies but by far water is the best thing to keep them well hydrated.

Although, I’m pretty sure black iced coffee is a good second 😉

Summer is heavy upon us here in the states and with that comes not only work to be done outside but also for many of us, the outdoors is our “gym” and with hard workouts come high sweat rates.

Of course we also lose fluids through elimination, natural sweating, and even certain foods or drinks can draw precious fluids from us.

Therefore you should make it a daily, intentional act to constantly hydrate and replenish fluid losses.

Water is of course, the best source for rehydrating, yet I’m shocked at how many people don’t drink it or have minimal consumption of it in their day.

Consider this:

the human body is made up of a high percentage of water. Babies and children have the highest amounts, the average adult is 50-65%. Body composition varies according to gender and fitness level because fatty tissue contains less water than lean tissue. The average adult male is about 60% water. The average adult woman is about 55% water because women naturally have more fatty tissue than men. Overweight men and women have less water, as a percent than their leaner counterparts.

The percent of water depends on your hydration level. People feel thirsty when they have already lost around 2-3% of their body’s water! Mental performance and physical coordination start to become impaired before thirst kicks in, typically around 1% dehydration.

Since your brain is about 85% water, even mild dehydration can bring on changes in your mood and a decline in your concentration and alertness.

You know days you can feel tired or foggy? Have a headache? You could need a good dose of water and suffering from mild dehydration.

Want to know a really gross kind of way to know how hydrated you are? The color of your urine. If it’s light/clear or pale lemonade colored, you are well hydrated. Any darker, you need to get some fluids.

Again, waiting till you feel thirsty means you are already in some type of dehydrated mode. Avoid that by making fluid intake an intentional, purposeful part of your day.

How much water DO you need in a day?

New recommendations are the “8 by 8” rule. Drink 8 ounces of fluid, 8 times a day. Of course there are many variables to that. Where you live, how healthy you are, and how active you are all play into how much fluid you need so it comes down to a more personalized level.

I carry water with me all the time. It ensures I’m constantly drinking on it. Make it a part of your daily life and it will soon become routine for you and you’ll see it’s not so hard to get your water in 🙂

Let’s address hydration on an athletic level.

Loss of fluid volume can greatly affect your athletic performance. I’ve learned the hard way when I haven’t taken enough fluid in before, during, or after.

It’s key to understand your “sweat rate” so you can get adequate fluid back in you as soon as possible.

There are all sorts of formulas but the best one is fairly simple.

Weigh in before a workout, no clothes is best. Weigh in after you’re done in the same manner.

Know how much fluid you take in during your workout, let’s hypothetically say, I took in 32 oz. ( this would be 2 lbs.)

My sweat losses on heavy workouts can be anywhere from 2-3lbs. I’ll just use 2 lbs for easy math.

My total fluid loss would be around 4 lbs.

The goal then is to begin to replace those losses as quickly as possible and no, I don’t count it as “weight loss”. I would multiple 4 lbs. lost x 16oz (1 lb liquid) meaning I would need to work at replacing that fluid (64 oz) before I continued drinking for ongoing hydration.

This would also involve learning to drink if I might not necessarily “feel” like it to replace those losses. And thirst is not a reliable indicator of dehydration. If you wait to drink until you are thirsty and stop drinking when your thirst is satisfied, you’ll remain 25% to 50% dehydrated.

Using a balanced sports drink to replace electrolytes and other vital minerals lost is a good way to begin rehydrating properly.

I recently came across one that I like, and my tummy likes too. I’ve been using it on my long cycling session and after I finish my workouts. It’s called Body Armor. It comes in lots of crisp flavors and it’s not overly sweet. It also comes in at only 70 calories a bottle as well which is a big win.

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I’ve done Gatorade but it really reminds me of bottled sweat 😛

It’s important to find what works for you during training and train with it. Keeping your fluid level stable during your workout will make it easier to properly rehydrate after you finish.

No matter what you do in your day, from the time you wake up, until bed you should be intentional about your fluid intake. Again, if athletic activities are in your day, your fluid should even be more focused to maintain your performance and recovery. Being properly hydrated before hand is crucial and makes it easier to stay hydrated during those long sessions.

Tips on drinking water:

I get it, well, I don’t sometimes. It amazes me that people say they don’t “like” water. And if you’re used to consuming primarily liquids that have flavor it will be a challenge to you. You can learn though and in time, you will develop your “natural” thirst for it again.

Try adding fresh citrus ( lime or lemon) squeezed into your water. There are also several flavored waters on the market that have zero or low calorie to ease you into the process. Work then to gradually wean yourself to regular water.

Drink a glass first thing when you get up. As much as I love my morning coffee, a large glass of water is the first thing I take in.

Take it with you everywhere. I honestly run back in the house if I realize I left it when I head out.

With time and a little practice you will be getting all your water in and it will seem perfectly natural to you.

Do you have any water drinking tips? Anything that helped you to get in the “habit”?

The Power Of Your Voice

inspiration

It’s no secret I’m a little passionate about health and fitness.

Ok, well maybe a lot.

I’m passionate about it ’cause I know how it can change lives.

I’m by no means what I consider an “expert” but through observation of the world around me and interacting with people I’ve learned that I know a lot.

I’ve learned from others who are knowledgeable ( and sane) I read and learn from reliable intelligent sources, and most of all, I’ve learned to put it all to practice on myself. I keep what works, toss what doesn’t.

I’ve learned to implement a lifestyle that’s sane, sensible, and sustainable in regards to food and exercise. ( I know.. some of you are reading this believing I am insane with some of my athletic shenanigans, but that’s ok 😉

If anyone asks, it’s what I preach to them. Why? because it’s what will stick as a lifestyle.

We are not made alike, nor are our activities alike, therefore our needs each day are going to be different. Finding the right balance is key to success for all of us to live energetic and healthy lives.

Of course if you follow me you know one of biggest pet peeves is the overwhelming amount of “health” companies vying for peoples money with grandiose promises when the buyer uses their product.

One that has shown up more frequently that I’m not familiar with promised an astounding 10lb weight loss in one week ( I want to know, the long term of that, did the weight stay gone? I seriously doubt it)

Anyway, it was sad to me to see so many people jumping at the product like a frog after flies.

“More info please!”, ” Interested!”, “Please send me info!” “How do I get it?”

On and on it went.

I was torn between feeling sorry for them that they were desperate enough to believe it and were willing to part with their money over the “two pills” a day that were supposed to work wonders, (no diet or exercise!) or feeling like they deserved what they got for buying into such utter nonsense.

A quick bit of homework on my end revealed this company had received a warning letter from the FDA regarding an ingredient in their product.

Yet people were blindly begging for it.

This always bothers me so much. People begging for help from crazy things yet unwilling to do what really needs to be done.

So I’ll keep promoting sanity. Balance. Moderation. Building new habits.

All these in turn lead to a lifestyle of health and wellness.

So I will continue to use my voice…..

I’ll keep posting about food and good nutrition and sharing reasons why you don’t need to participate in the new modern day snake oil.

I’ll share tips and sane ideas for the normal person plugging along in a consistent manner to make permanent changes. I’ll keep posting about my crazy athletic shenanigans and exercise ideas.

Why?

Because for every “Oh brother” and rolled eye behind the computer screen, there’s someone else getting motivated, getting up off the sofa, and heading out the door.

There’s someone making better food choices and learning how to eat better for good health.

Someone else is making a choice to change their life. They’re getting fit and gaining energy and that is giving them a better quality of life. Their health is improving and they are seeing results in a multitude of ways.

If one person is motivated by what I share, it’s totally worth it. If only one person decides that athletic stuff looks fun or they want a challenge and then the bug bites them, it’s worth it.

Motivation tends to breed motivation.

I still feed off of it from others. I am highly motivated but seeing how others are doing and what they are doing reminds me to keep pressing on, to stay the course, and focus on my goals.

Remember in your own life, you can be a source of motivation and encouragement to others with what you do. Your determination to get your workouts done. Your choices to eat better food. Your positive and energetic attitude. Verbally encouraging and supporting the efforts of others around you.

It makes an impact.

Use your voice. Use your life. Make a difference.

Sweet Sleep

sleep

Sleep. Sometimes we get more of it. Sometimes we get less. Often there are things that distract us from resting peacefully. Sometimes we sleep like the dead.

We know we need it, yet we tend to burn the candle at both ends. I am more of a night owl than anything. Yet my alarm and rise time is 6’ish each morning and I know that. I’ve disciplined myself whether it’s a weekend, school is off or on, or whatever, to get up at the same time.

So when I make choices to stay up late, I understand I am eating into my rest time.

Sometimes, I don’t care 😛

Another way to understand your need for rest? Turn into an endurance athlete and you will welcome pillow time 😛 I have my deepest sleeps after long training days.

This is how I’ve learned to consider “rest and sleep” as valuable as how I eat or train. Sleep is crucial for our bodies, athlete or not. I’ve learned if I’m going to train well, I need to make sure my body has proper rest to heal and recover from what it goes through. Sleep is as important to health as eating well and getting exercise.

First of all, what IS sleep?

Sleep is a naturally recurring state of mind and body characterized by altered consciousness, relatively inhibited sensory activity, inhibition of nearly all voluntary muscles, and reduced interactions with surroundings.

Sleep is an important part of your daily routine—you spend about one-third of your time doing it. Quality sleep – and getting enough of it at the right times — is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.

Stages of sleep.

There are actually two basic stages of sleep.

REM (rapid eye movement) and non-rem which has 3 stages. You cycle through all stages in a night with increasingly longer REM periods closer to morning.

Stage 1 rem sleep is the change over from wakefulness to sleep. It is a short period of relatively light sleep.

Stage 2 non-rem sleep is a period of light sleep before entering deeper sleep. You spend more of your repeated sleep cycles in stage 2 sleep than in other sleep stages.

Stage 3 non-rem sleep is the deep sleep you need to feel refreshed in the morning. It occurs in longer periods during the first part of the night. You are so relaxed this is when it would be very difficult to wake you.

REM sleep occurs about 90 minutes after falling asleep.

Your eyes move rapidly from side to side behind closed eyelids. Mixed frequency brain wave activity becomes closer to that seen in wakefulness. Your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. Your arm and leg muscles become temporarily paralyzed, which prevents you from acting out your dreams. ( Isn’t that freaky?! I always just thought it was a weird feeling I had) As you age, you sleep less of your time in REM sleep. Memory consolidation most likely requires both non-REM and REM sleep.

How much sleep do you need?

Sleep and sleep patterns change and vary as we age and there is no “magic number” of sleep that works for everyone. We are all different and have different needs and requirements. Most adults need 7-9 hours a night. A few may get by on less and do fine. Others require more.

Cutting your hours during the week thinking you can “make it up on the weekend”? No… there is no making up sleep. Try to get adequate rest during week so you don’t feel a need to make it up.

Getting good rest is vital for your overall health and wellness.

Below are a few suggestions for a good nights rest:

Set a schedule – go to bed and wake up at the same time each day.

Exercise 20 to 30 minutes a day but no later than a few hours before going to bed.

Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.

Avoid eating big meals.

Relax before bed – try a warm bath, reading, or another relaxing routine.

Create a room for sleep – avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t watch TV or have a computer in your bedroom.

Don’t lie in bed awake. If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.

See a doctor if you have a problem sleeping or if you feel unusually tired during the day. Most sleep disorders can be treated effectively.

Of course there are lots of “smart” ways people are tracking their rest time now days. Smart phone apps, bedside monitors, and wearable devices ( like smart watches, fit bits etc) all give us a look at how our rest time goes. I have a Garmin Vivoactive HR and for almost a year now I’ve been able to track my sleep patterns ( among a lot of other things!) seeing my data can convict me if I feel I need more rest, or confirm that yes, I did indeed rest well last night.

Sleep is one of the essentials we all require for a healthy productive life. Make sure you are taking steps to get adequate amounts to have strong, alert, energetic days, every day.

Exercise And Aging

Exercise ~ activity requiring physical effort carried out especially to sustain or improve health and fitness.

exercise health

Exercise. I might have made some attempts to sell you on the idea 😉

Ok.. maybe I feel a bit passionate about it. Maybe I know once you get started, get over that “obstacle” that holds you back from committing to it and making it a new habit in your life, you will not be able to imagine not doing it in your day.

I don’t know what your “obstacle” is. But if you aren’t doing it and make excuses not to, you have an obstacle.

Exercise really isn’t something that we naturally and inherently flock to… like… “ohhhhh yes! Of course I want to feel uncomfortable and sweat and breathe hard and have my heart pounding out of my chest!”

No one does. This is the point we can see, feel and know … ugh… we are really out of shape. In turn, this makes us feel worse, feel inadequate and that we’ll never “get there”.

We quit before we start.

dont quit

Exercise then, is something we must teach ourselves to do. We have to push through our own personal obstacles. We must do it until it begins to feel weird if we don’t do it.

We’ve got to turn it into a new habit.

Building new habits my friends, takes time and a healthy amount of determination.

I recently ran into an woman I had gone to school with. I don’t think I’ve seen her in person since then ( she’s only seen me via social media). We chatted about many things when the convo turned to exercise and she commented on my physique telling me how inspiring I was. When I mentioned I didn’t start exercising till I was 46 she was shocked. I told her it was a few years later that my athletic side really started to kick in… when I started getting more serious about running and ultimately training for marathons.

She asked how I did it and I told her I just kept at it and didn’t quit. The rest is history.

When you press on and exercise every day ( or almost every day) your body responds in wonderful ways and there are tons of health benefits that come with it.

Here’s a few:

controls your weight, reduces your risk of cardiovascular disease, reduces your risk of type 2 diabetes and metabolic syndrome, lowers blood pressure, reduces risks of some cancers, strengthens bones and muscles, improves your mental health and mood, increases your chance of living longer, and improves your ability to do daily activities and prevent falls, if you’re an older adult.

Let’s not forget things also like gaining new energy, confidence, and overall feeling good. If you’re looking for the fountain of youth more and more research suggests exercise is the key to it. In order to stay healthy you have to keep your cells young. Exercise forces new cell growth and turn over in our bodies causing an anti aging effect ( this is sooo simplified right now. Maybe I’ll do a blog on just this idea … stay tuned!)

Let’s just say this.. our “chronological” age is pretty well set and that’s something we have no control over. Our “biological” age… we have a huge amount of control over.

This is why two people the same chronological age can look years different.

Ok if all that isn’t enough let’s just focus on the part about being older and still being able to do daily activities and being strong and balanced so you don’t fall. Falls are one of the leading causes of death in older people and reasons as well why they are in care homes.

You don’t want to wait till you’re “old” to start exercising. You start now wherever you are. Being fit and strong is something that you will draw from as you get older. There is a huge misconception that getting old means you get weak and frail. That you lose strength because you are.

No. You get weak and frail because you’ve stopped using your body and the old saying is true “use it or lose it”. But at some point in your 30s, you start to lose muscle mass and function. The cause is age-related sarcopenia or sarcopenia with aging. Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. This is what contributes to weakness and not being able to do things as people get older.

You must counteract all of that to preserve and build muscle. Enter strength training and muscle building exercise.

You can’t wake up old and decide to pop some Geritol or some magic pills and hope they will carry you through. Ideally you work out and you work hard, most days of the week. Then as you age your body is used to labor and the things you’ve done help you maintain balance and strength ( hopefully protecting you or totally keeping you from falling) you then live a strong, energetic, and independent life doing the things you like and want.

But… you’ve got to start now. It’s like saving money. You don’t have any to draw on if you don’t save it.

Goes like that with exercise. If you want something to draw on years from now, you need to start now. You work your body every day and let it do things that will help you live strong and independent when you’re older.

If you don’t know where to start, start walking. Everyone can do it and it’s generally safe for most people. Be sure to walk briskly and move at a steady pace for at least 30 minutes. You will seriously want to incorporate some strength training in your week too.

Think of activities you like that you might want to try. Experimenting is one of the best ways to find your passion.

Focus on taking one day at a time. Don’t allow yourself to make excuses to not do it. Think of how you’ll feel when you are finished… strong, accomplished, clear headed and moving forward to a healthier more fit you now, and in the future 🙂

exercise

Goldilocks And Oatmeal

I thought we’d talk about food today. I like eating it and I’m fairly sure you do too 😉 last week I did a blog on veggies so if you missed it check it out before you go ( Veggie Tales).

Like veggies, this other food gets a bad rap and many people don’t like it or have horrible childhood memories of their mother forcing them to eat it.

This particular food has interested me for awhile but I haven’t really investigated it much until recently.

Ok I know you’re sitting on the edge of your chair in eager anticipation wondering what it is…..

Oatmeal my friends. Oatmeal.

goldilocks_2 — This may or may not be my childhood picture 😉

Now stay with me… don’t get out of that chair and leave just yet. There’s a new kid on the oatmeal block called steel cut oats, and maybe like Goldilocks from the Three Bears story, I’m in pursuit of the oatmeal ( or porridge 😉 that’s “just right”.

This isn’t your moms oatmeal you could paste walls with. I can say that ’cause I’ve had it too. Often it comes in little packages already loaded with sugar and you add hot water and stir till mush. Oh I know they’ve upgraded to little cute containers now but the operations are still the same. Maybe you like the idea of oatmeal but you just can’t get past the gooey consistency of it.

Let’s talk about steel cut oats and the difference between them and rolled oats.

The difference between rolled and steel cut oats is that while both contain whole grain oats, they are processed differently. Rolled oats are steamed, rolled, steamed again and toasted, ending up as thin flakes. Steel cut oats are made from oat kernels that have been chopped into thick pieces.

Quick or instant oats are the most processed of the varieties. They are pre-cooked, dried, then rolled and pressed slightly thinner than rolled oats. They cook more quickly than rolled or steel cut but retain less of their texture and can cook up mushy.

Steel cut oats are oat groats that have been cut into 2 or 3 pieces for a relatively unprocessed product.

Nutritionally, steel cut oats are almost identical to old fashioned oats. Regularly eating steel cut oats gives you the same health benefits as eating rolled oats. A diet that includes oats may decrease your risk of cardiovascular disease, diabetes, hypertension, and obesity.

So if all varieties offer up very close, similar nutrition, why eat steel cut oats?

What sets steel cut apart is how they compare on the glycemic index. ( this is how slow or fast foods process in the body which can cause blood sugar up’s and downs)

The less-processed steel-cut oats have a much lower glycemic load than higher-processed quick oats. Low-GI foods slow down the rate that glucose (sugar) gets introduced into your body, and in contrast, high-GI foods cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop. The best option then are the steel-cut oats, with rolled oats a great second choice. They’ll keep you feeling fuller longer, which will keep your energy levels up and help you lose weight.

This also makes it great for diabetics who need to monitor their foods more closely.

Ok and another selling point ? As mentioned above, quick oats can be very mushy which causes many people to stay away or remember bad childhood experiences with them.

Steel cut oats look like chopped up rice, take the longest to cook, yet maintain a slightly chewy consistency, which I found out I really like. Once it’s cooked it still has shape to it.

I decided to try these oats in a quest for a food that would give me long lasting energy and not bother my tummy when I took off for long endurance workouts.

Anytime I’m going to be on the road for over an hour, especially an hour and a half or more, I know I need to get a “mini” meal in. I used to feel like I shouldn’t do that… like have a pre-meal and then come in hours later and eat… eat twice?!

Sigh. How crazy my thinking used to be. Much like taking off on a trip in your car with almost no gas, it’s as crazy to think of hitting the road for miles on foot or bike and not be properly fueled.

A pre-meal is usually a couple hundred calories. My usual choice for breakfast involves plenty of protein and veggies. However, I need some solid carbs in my system more than protein before I do long endurance workouts ( remember boys and girls, carbs, are energy 😉 ) so I save the eggs for after my workouts.

I had tried a half a bagel but after I had been out for awhile felt like it was expanding in my tummy. I tried various cereals. Some things worked better than others. I tried the standard banana but that was just teasing my stomach after it had been fasting all night.

I got quite good at going on empty but that only works so well before my performance starts to suffer.

I know my limits of what workout/distance I can go empty on and what distance/workout I need a pre-meal.

Traditional steel cut oats take a long time to cook and there are lots of slow cooker recipes and tips to cook them. However, I found a faster cooking one in the store. These take about 4-5 minutes to cook.

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They have no added sugars so I can add what I want. Typically, it’s some dried low sugar Craisins, a few raw nuts (almonds or walnuts) a dusting of brown sugar for a bit of sweet, and some milk to blend it together.

It makes for a solid, hearty pre-breakfast for me before running or cycling…or both 😛

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I love the consistency as it definitely retains its shape and the texture is a bit chewy but it definitely takes it away from the mushy category. Steel cut oats definitely shine in the texture and flavor departments.

One tip I’ve read to enhance the flavor is lightly toasting them before you cook. I’m pretty sure I’m going to have to try that 😉

Once you cook your steel cut oats, the topping ideas are endless and you can be as creative or basic as you want.

Consider some of these choices:

Peanut butter, or almond butter.

Jelly, jam or apple sauce.

Yogurt or a splash of cream

Fresh or frozen blueberries, blackberries or raspberries.

Dried fruit like craisins, cherries, blueberries etc

Toasted chopped nuts like almonds, walnuts, or pecans

Flax seed or chia seeds

Toasted or raw coconut

The ideas are endless. Adding in healthy combinations gives you a solid meal to start your day and give you energy.

If you need a good energy source before a hard workout, this is a great source of long lasting carbs.

Now… I hope I’ve sold you on the idea of steel cut oats… forget the old mushy oatmeal idea and be like Goldilocks and go experiment with the new kid on the block. You might find steel cut oats are “just right”.

You can thank me later 😉

Younger Next Year For Women Book Review

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Among other things I enjoy doing in life, reading is at the top of the list.

Weird, I know, someone who writes likes to read.

Sometimes I have a hard time just being still to do it. However, if I get into a good book, well then, the house could fall down around me and I’d be oblivious.

Anyone else out there like that?

Ok so I’ve just finished a book I’m excited over. It’s a fun, easy read, and packed full of humor and super good information. I’ve been eager to finish and write a book review on it ’cause I really think everyone should read it… it’s like…that good.

It’s called “Younger Next Year For Women” . Of course, anyone can read it, but it’s really driven at the middle aged crowd. The “over 40 and pushing the Senior citizen discount crowd.”

Don’t let the title distract you.

It’s not coming from a point so prevalent in society today… trying to physically look younger with often extreme measures involved in a pursuit to look like we did in high school.

The title of the book does imply, being older but still being young at heart, strong, active, full of life and vitality. Being able to physically do things you did 10 years previously. Sometimes, doing them better.

Why wouldn’t you want to be able to do that? Sign me up.

My doctor recommended the book to me when I was in for my yearly checkup telling me I “embodied the women” they wrote about. She thought I’d be encouraged by the information since I was already doing many of the things the authors encouraged their readers to do.

Well, of course I was intriqued. I had found it on Amazon before I ever pulled out of the parking lot.

It cost me a whole $4.00.

I realized seeing the authors names that I had read excerpts of their writings in magazines and found them entertaining, highly informative, and spot on with the truths they were preaching. I guess because they were truths I had already been living out.

I was excited to get my hands on the entire work and not just pieces of it. Two men wrote the book, one a Doctor, the other interestingly enough came into his life as his patient. Together they make a great team.

Meaning you have lots coming at you from a medical perspective and you have the other perspective from someone who’s walked the walk and is 70ish living a strong, healthy and energetic lifestyle.

So I’m going to just give you my personal take on it, my thoughts and observations. If anything I hope you’ll spend a few dollars on the book and glean truths out of it that will help and motivate you to live a healthy, positive life, for the rest of your life.

Their first book, “Younger Next Year”, was written with an eye towards middle aged men. It was evidently such a huge success they had women asking them to write a woman’s version of it with a focus on issues women deal with. They did and it is appropriately titled, “Younger Next Year For Women”.

This is what my book review is on ’cause well… I’m a woman 😛

On a side note, I was reading on the patio at my favorite coffee hang out one afternoon. I was intent on finishing the book. I noticed a couple sitting there when I walked out. They were “older” but looked healthy and fit. After about 5 minutes the man asks of me… “are you enjoying the book?”

I think he’s just being polite and has no idea what I’m reading. The wife is smiling and she finally says… “we’ve read those books! we thought the men/women’s were so good we gave them as Christmas gifts to all our friends!”

I had to admit it was pretty weird timing to have them sitting there while I was polishing off the book, giving me their glowing review of it.

The overall idea of the book and the truths, thoughts and suggestions contained within are on living a strong, healthy, fit, (and gasp), even still being sexy, in what they refer to as the third stage of life.

Meaning, life after menopause.

You don’t have to “get old”, turn frumpy, get fat, tired, develop diseases and then die. ( seriously, they put this all in such a humorous way…don’t depend on me to spill it all here.)

Sadly, there is a pervasive thought that this is just “what happens”…like we’re helpless victims of aging… and so much of it doesn’t have to happen and is preventable.

I know, you might be looking at the title and seeing that sexy part and think “hey, I’m old. Sexy went away a long time ago.” Define that how you will, but I still want to feel good about myself and I certainly have no intention of giving up my edge ’cause I’m not 20 or 30ish anymore. I’m not quitting and turning in my woman card just ’cause I’m older.

Ok.. besides that…. what my doctor already knew about me when she recommended the book, and what I’ve figured out since reading it, is that I’ve been doing all the things they are encouraging women to do to live a strong, and healthy life.

But when I read the lines “A book of hope, that shows you how to become functionally younger for the next five to ten years, and continue to live thereafter with newfound vitality. How to avoid 70 percent of the normal problems of aging, and eliminate 50 percent of illness or injury. And how to live brilliantly for the three decades or more after menopause.”

Now I’m not sure what “how to live brilliantly” exactly means but I’m down for it.

Who doesn’t wanna live, brilliantly ??

From the first few pages, I was hooked on it. I already feel like I live an extremely active life compared to the majority of people my age. My doctor teasingly calls me her poster child for middle aged fitness. I’ve been practicing an active, healthy lifestyle for quite a few years now and I know how I feel and the difference it’s made in me physically, well it’s made a difference in all areas actually.

Eating well and vigorous exercise make big impacts on our bodies and our minds.

And of course I’m interested in learning how I can keep doing the things I’m doing now…. for the rest of my life.

Who wouldn’t want to ?!

When I look ahead, I see myself doing the things I do today. I have no desire to be less active or not be able to do the things I do now.

What happens for so many is that they stop moving. They stop using their bodies. They gain weight and become more and more sedentary. This causes weakness and frailty as we get older. This can also contribute to the development of diseases.

The aging process.

I loved this line in the book “you do have to age, but you don’t have to rot”

That line just landed hard on me. That word…. rot….. just the mental visions it stirred up.. yuck.

I don’t want to be a part of the rotting group.

From birth, we begin an aging process. The authors point is that we all go through the aging process. We rot when we stop using our bodies. It gives creed to the jokes of “getting older and falling apart”.

Their point… it doesn’t have to happen. You will age, but rotting, can largely be prevented. Illnesses and age related issues that people think “happen ’cause you’re old” can be avoided.

The book is laid out in an easy conversational tone with the “patient” Chris, and the Doctor, Henry. Each one takes a chapter and addresses different thoughts or ideas. Chris, from living a lifestyle as the patient who needed to make changes and the impact that’s had on him and Henry, the doctor who basically called him out on his lifestyle and how it was affecting him. He of course brings all the hard hitting physical and medical truths to us in the book.

Their writing is humorous and easy to read. It’s smart and intelligent.

It’s also hard hitting and blunt… just a heads up. They call things as they see them and pull no punches.

Straight truth. It might make you squirm. Or convict you. It might even make you mad if it hits close to home.

Why? Because they are passionate about what they do, what they believe, and the HUGE impact they see on people who do the things they recommend.

As I’ve contemplated what to write you about this book, I’ve realized I just want to share entire chapters with you and that won’t do ’cause then you won’t have to get the book and read it!

And you should read it… remember… it’s pretty cheap information on being strong, fit, and healthy for the rest of your life.

Below are their cardinal rules for living this life I’m talking about. This will have to do for now. They greatly expand on all these areas in the chapters of the book, which you’ll have to get it if you want to learn more about what they say on these points 😉

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Not just that…if you like to laugh… you’ll want to read it. Delivering anything with a stroke of humor always works for me.

But more than anything, read it if you want to make an impact on your future life.

Have you read anything lately that’s made an impact on you ?

Do What You Can’t

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“Do what you can’t”

It was a clip off of a commercial that was on. The tag line jumped out at me.

I let the words breathe over me for a few moments.

“Do what you can’t”

It left no room for considering something as impossible… unattainable… or out of reach .

Like.. just do it.

I considered those words a bit longer. I remembered an acrostic I had seen on “I can’t” years ago.

C- certainly

A- Am

N- Not

T- Trying

I thought of the times in my life those words had crossed my lips. I’ve entertained those less and less as I get older. I’ve done enough crazy things to realize that really, I can. I just need to train my mind to get out of my way and do it.

I thought of the times I’ve heard people say that. Sometimes in regards to things that they want to do or sometimes it’s in regards to what I’ve done ( oh I cant run…can’t lift weights… can’t….)

Listen, I couldn’t either a few years ago. Once my mind got out of the way and I let my body do things it’s naturally made to do, It was crazy how it turned into…

watch me.

Oh, don’t get me wrong. Sometimes the things I’m considering scare me. They scare me ’cause I start thinking those thoughts…can I do this? Am I able?

Those thoughts of self doubt scare me a bit more than the thing I’m considering taking on, if I’m being honest.

Why? Because I let doubts creep in about my abilities… but I’ve learned .. I can really train myself into anything.

How I think. How I approach life. My attitude towards things. How I take on new physical activities .

So as I considered that little phrase it just made me think of the times I’ve taken on the things “I can’t”.

Fear has no place there. Insecurities have no place there. Self doubt has no place there.

You know what happens when you push through and take on the idea that you can do anything?

It’s empowering. It builds confidence .You feel you can take on the world.

What big thing do you want to do ?

Go back to school? Lose weight? Take on a new project? Pursue a new fitness goal?

What do you need to remove from your thinking to accomplish something you think you can’t do?

You are only limited by your mind and the self imposed limits you put on yourself.

Go do what you can’t.

Thanksgiving And Norman Rockwell Expectations

In just a few days we will be celebrating Thanksgiving here in the U.S.

Let’s just call it a day full of food, family, friends and football.

And pie.

But pie doesn’t tie in to my cute list of “F” items 😉

But yesssss… pie.

I do plot and plan a week out, make my list and check it twice ( oops wrong holiday) and preparations are in full swing the Wednesday beforehand ( someone’s gotta make all those pies!)

Anyway, without fail, every year I find myself admiring the magazines with the full color , glossy beautiful spread of festive Thanksgiving tables.

The perfect china. The spotless glassware. The glistening silver. The without fail amazing centerpiece crowning the table.

The entire, whole, perfectly browned turkey on the platter with lovely garnishes all around it waiting to have the matching cutting knife and fork taken to it.

thanksgiving-1479400300-1361 — My turkey will never look like this…..

All that’s missing is the family in a perfect matching ensemble seated expectantly around the table.

And all I can think is…. “For Real?”

Oh, it seems so ideally perfect and lovely. You know… “Norman Rockwell’ish”.

original-dinner2 — Are those stalks of celery on the plate???

I’ve had late night fantasies about it…. fantasies…. ’cause no matter what my intentions are I know that it will just never unfold.

Our Thanksgivings tend to be on the more ordinary bend and look a bit like this…

By that I mean, I’m happy if I have enough chairs to squeeze everyone around the table and wonder if there are gonna be enough dinner forks or do I need to break out the salad forks ?

I really want to have a super cool table centerpiece, but, well on years I’ve had something clever it gets moved to make room for …you know.. the food.

The coffee is happily brewing but it’s not served in china cups.. my coffee mug collection has become a bit more eclectic over time.. kinda like me 😉

I usually have the turkey cut, wrapped and waiting, while attempting to keep my sons from grazing off of it.

My roomy kitchen starts to feel small as people arrive and hang out there.. I attempt to hold on to my organization of how things are running…

Football is already on, and the men in my family want it at levels to simulate being in a crowded stadium with 100,000 people.

It’s guaranteed I’m tripping over a dog who’s hoping I make a fatal move with some food that will land on the floor and they will be the clean up crew for it.

I’m trying to keep an eye on everything cooking on the stove, trying to remember what’s in ‘fridge that needs to go to table ( nothing like finding a dish or two still in there afterwards 😛 )

Somewhere in the midst of cooking and wrangling people, I’ve made an attempt to look somewhat put together and cute for the day. Given it’s usually warm on Thanksgiving it could mean I’m in shorts… sigh… no cute sweaters..

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I have a million thoughts running through my head one of which is… “If I eat a piece of pie now, will anyone know?” haha

Somehow though, it all comes together.

The food all makes it to the table, it’s still mostly hot, everyone has a seat and a fork 😉

it’s often loud, crazy, and a bit chaotic. The football game has been (temporarily) quieted and I am grateful to finally sit down and enjoy the fruit of my labor.

My Thanksgivings might not look like the glossy pages from holiday magazine. But as everyone quiets down and we join hands and bow our head to give thanks for all the blessings we’ve been given and the plentiful amount of food before us I’m reminded again, it’s not in the trappings or how perfect I want everything to be that matters.

No. That’s not it at all.

It’s each and every person gathered around the table that matters and makes it meaningful to me, they are the gifts that I am most thankful for and grateful to have gathered with me.

That to me, is the deepest meaning of Thanksgiving. No matter where you are on our big planet, I hope you take a moment to give thanks for the blessings you have and the people who bless you, for that is what matters most in life.

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Obstacles And Opportunities

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Have you ever noticed conversation is just better over coffee with a good friend? I had the opportunity recently to have coffee and conversation with one who is special to me and when we get together, well, our conversations last hours. We both have a passion for people and helping them be successful in fitness, health and wellness. We compare notes and brainstorm ideas off of each other.

It’s a refreshing time to encourage one another in the callings we have.

At one point she told me how I was an encouragement to her. She knew I had been off running due to an injury and she also knew I had picked up other activities to keep me moving.

She was admiring the fact I hadn’t just quit since I couldn’t run.

Honestly, at this point, I’m so used to some high level of activity it seems crazy to me to not have something to fall back on. Not to mention, I’d totally go crazy not doing anything. I’m used to having that physical movement in my life now.. it’s not only a habit, it’s an outlet, and a place that is just for me to go to.

And well… I don’t quit.

My friend had been dealing with an injury herself and was encouraged to try and find other outlets or activities she could pursue while she recovered.

I was thinking about our conversation later that day. Thinking how if I had become discouraged about not running and just did nothing, all I would’ve missed out on.

Before my injury, running was what I primarily did. Oh, I did structure in a few days strength training and I’d toss in an occasional day here and there on my little mountain bike to take the place of an easy run and to give my legs a break from running.

Running was my love. My passion. A place that made me feel strong and powerful.

I eventually started adding a little more cycling in to my routine, but again, nothing serious.

My injury made it a seamless move to more time on the bike. It gave me the mileage, time out on the road, and being outdoors that I craved. It filled that hunger in me.

Last year I “upgraded” to a cheap road bike from Walmart. I proceeded to ride the wheels off of it. It was during this time I realized how much I was really enjoying this other sport, and not just as a supplement to my running. I realized with the strength I had built running that I had the potential to be good at cycling.

Somehow the obstacles I had encountered actually brought about new opportunities for me.

Opportunities to experience new things, grow, and challenge myself to try things I hadn’t done before.

There’s a lot to learn about cycling! Therefore, I talk to those who are knowledgeable, I read, and most importantly, I’m just out there on my bike doing it.

I can hardly wait to find a race to challenge myself with.

Was my injury something I wanted? No. I can hardly wait to be out on the road really running again like I want to be.

Allowing myself to move in new directions has allowed me to grow more as an athlete, but also it lets me see that I can do anything I set my mind to.

But then I’ve kinda always approached obstacles in this way. I don’t let them stop me from where I’m going. I just look for ways to get around them to keep heading the direction I want to go.

Obstacles are limiting and I don’t want to be limited. Obstacles are simply new opportunities.

What about you? How do you view obstacles that come to you? Do you find ways to get over them to keep pressing on to your goals?

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