Monday Musings

I was feeling kinda lazy and toying with not writing and then I thought about you, my 1.5 readers. I thought about you and how you’d be bleary eyed over your morning coffee looking for todays Monday Musings  and then it wouldn’t be there and you’d be mildly disappointed…ha… so here we are.

I do have a  few things I’m musing this week… as in….

How the heck do I have a 30 year old child now? Well, not a child a man for sure, but you know what I mean.

Tomorrow, he officially turns “30”.  For some reason he’s been dreading it like he’s now gotta sign up for AARP and get fitted for dentures or something.

I find myself pondering where 30 years rolled off to? I think I’m to young to have a child this age 😛

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A homemade 3 layer German Chocolate Cake

My first born son.

Sweet, kind hearted, gentle, ridiculously off the cuff funny, smart, ( he used to toss the directions for Leggo kits and just build them from sight), he impresses me with what he can teach himself and what he knows, he’s beautiful and comes in at about 6’5, a combination which often makes the opposite sex pay attention.

He’s also married and going to make me a grandmother again with a beautiful little girl in the spring 🙂

This is the gentle, compliable, laid back child that convinced us it was so fun we should have another one.

Enter my strong willed, stubborn, head strong, out spoken, bold second son. You know the shopping cart that refuses to go the right way and is constantly careening everywhere and you gotta keep a firm hand on it at all times? Yeah.  This child may be more like me than I want to admit… but he’s another story 😉

I joke it’s good the oldest one came first….

Life moves along and I think one of it’s biggest markers/milestones is watching your children grow up.  I’m blessed for sure with what I’ve been given and am so thankful to watch him celebrate another life milestone.

I realized this week sometimes I underestimate myself

Not often, but I do.

When I was asked before Christmas to offer up a wish list, it was on my mind to ask for heavier free weights. I have a variety of weights I use depending on what I’m doing, everything from light 15lb for higher reps, to a 35 lb kettle bell, and Olympic weights for all the other fun stuff. I had asked for 20lbs thinking that would be enough of a move up to make me work a bit harder than the lighter ones I used mostly for arm work

I did get the requested 20 lb weights.

What I realized is in the past months, the time I’ve been working out, my arms have gotten stronger than I realized and the 20 pounders felt, well, a bit breezey. ( Iguess tossing all that other heavy stuff around added up :-P)

As in, I easily curled off 12 reps without missing a beat. I knew if I wanted to be challenged more I’d need to up the weight. So I went to athletic store and played with the 25 and 30 pounds. Even though I use a 35 kettle bell, it’s usually with both hands so the single 30 was heavier for single arm work.

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I opted for the 25’s because it’s hard enough, and when I add more reps I really start to feel it. Doing renegade rows with them I REALLY feel them.

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Don’t know what a renegade row looks like? Here you go. It’s a little work for a lot of your body

Needless to say, I’ve got some new arm goals for this year 😉

The holidays are behind us, time to get productive again…

Meaning, I need to get back to flipping my vintage and antique furniture! My daughter in laws were asking me what I’d done lately and I’m like…uh nothing….

Tonight though, I finished off a chair that’s mine that’s been sitting waiting for a new seat and waxing over the paint. I love this old chair, it’s legs and weathered details. I bought it in horrible condition for 10.00. It now looks pretty, distressed, usable and cute with my old Sligh desk I refinished last year.

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I love the spindle back
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I love the legs 🙂

Want to read more about what I do in my uh…spare time? Find my posts here…

https://sassyfitnesschick.com/2018/05/22/the-art-of-flipping-furniture/

https://sassyfitnesschick.com/2018/05/23/steps-to-transforming-vintage-furniture/

In the way of really, really cool things….

Do you remember, way back in April of last year, there was a Southwest Airplane that the engine blew out on ? The pilot, a woman named Tammie Jo Shults, calmly, successfully, navigated and landed the plane to safety with only one engine and a hole in the cabin after a window blew out.

Here’s the super cool thing.

I’ve gone to church with her for years.

I remember one summer doing VBS ( vacation bible school) with her and finding out she was a pilot and being in awe of that…and then finding out later she’d been a Navy fighter pilot.. the first woman to do so.

I mean, really, that seemed like a crazy, cool kinda job.

Needless to say, when that day happened and we heard about it, but then it got really closer to home when we all started hearing who the pilot was.

I tell you all this because this morning she shared her story during the morning worship service.

Before she spoke they played clips with  air traffic control and her in the cockpit during that unnerving flight while pictures of the plane were shown.

To say it was moving is an understatement.

Soft spoken, well articulated with a good sense of humor, she shared her personal insights from that day.

Already a strong and committed Christian, she gave a beautiful testimony of peace and trust in God during that time. She said “I realized quickly that today could well be the day I meet my Maker” but then she said” I also knew we were still in the air and flying but somehow knowing the truth that it could be a possibility, a calm settled over me as I began to do what I needed to do. ”

This is the calm steady voice you will hear on the audio tapes from that day.

She jokingly said one of her sons friends had commented “Your Mom is so calm!” and his response was, “No she’s not, you should see her when I leave my dishes in the sink!”

She talked about the unsure, scary moments when the engine went out, the cabin losing pressure, smoke in the cockpit, not being able to hear, see, or breathe, how horribly loud everything was and how badly the plane was shaking.

She wondered if it would be able to stay together to fly. With one engine gone and parts of the plane destroyed with it, she said the left side was essentially like having an “anchor in the air”.

She talked about the pain she still feels knowing a woman lost her life that day and how she has kept up with her family. She mentioned passengers that she said were the “true hero’s that day” and her crew that did an amazing job at handling such a difficult situation.

Listening to her speak about that day was not only interesting to hear her personal account, but also to here her share about her steady and unwavering faith in God even in the midst of such turmoil and difficulties was encouragement to us all.

I can’t top that…..

What a story, right?

I’ve got a busy week ahead and ideas for new topics to bring you. One post I’m looking forward to writing is a comparison post on low carb vs. keto. Are they the same? Different? What are the good and not so good points on them? And lots more ideas as well.

Your turn… what do you have going on in this new week of a new year?

 

 

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Monday Musings

Happy Monday beautiful people! It’s really Sunday evening as I write this, and I’m  finally finding a moment to sit down after a long busy day and catch my breath.

Football has been on all day and of course all my men must keep the sound at a level that resembles being at the actual football game.

When the games are over, the sound comes down, it’s then I’m reminded how nice a quieter house is.

With everyone here I’m reminded of how blessed I am to have such a wonderful family…. even if they do have the football games ridiculously loud 😉

Family.

It’s hard to not reflect on how blessed I am with my family. I have an amazing, wonderful husband, great kids, my sons wives, grandkids ( another on the way arriving in the spring!) and my daughters boyfriend who after 2 years of putting up with her 😉 is also family.

I’m grateful for who we are as a group. For the love, laughter, silliness and uniqueness of each person.  I guess I’ve become even more appreciative in a world where so many families aren’t like that, who are mean spirited and cut throat to one another, where jealousy and petty things take place over the value of relationships. These behaviors are so sad to me.

It just makes me want to hold closer those I love and what we have. I don’t mean “perfection” because not one single person or family is “perfect”… that also is an illusion many try to present…. just learn to love perfectly with not perfect people.

But really though, if you don’t take care of your family, at the end of the day what do you have? The world is a rough place, love those who are yours, over look faults, be patient with weaknesses, set loving boundaries, speak truth, love fiercely and  value the uniqueness of those who are your tribe.

Ok I’m gonna get off my soapbox now 😉

It’s beginning to look a lot like Christmas.

Speaking of family… for me Christmas and family are closely tied together.

This past week I’ve gotten all my Christmas decorating done and my massive tree all decorated.

All 13 feet of it.

It’s got over 400 lights, 180 feet of silver beaded garland, and 100’s of ornaments. It took pretty much every ornament I have and my 6’0 body hanging precariously off the very top of a 6’0 ladder… but it’s done.

It is really, I think, the most spectacular tree we’ve ever had.

I love turning all the lights off at night and just sitting in the quiet house before I go to bed and just looking at it.

I find those times peaceful as it lets my mind unwind and wander and reflect on so many things. It’s a practice I’ve enjoyed for years and I find simple joy in it.

Here… I’ll let you have a sneak peak at it all….

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All of the glass ornaments that were my grandmothers and moms go at the top for safe keeping 🙂

 

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How beautiful is this?

Long before you young whippersnappers had that crazy little Elf on a shelf thing going on, I had this little guy be a part of all my Christmases…which are getting up there now 😉

According to what I was told a long time ago, these little guys came on dish soap bottles back in the dark ages.

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My grandmother was the one who got them ( a green and a red one) the green I retrieved from an old tub of my mom’s where Christmas decorations go to die. Although faded and more worn looking I dragged him out and he has a spot on my primitive toy tree ( I’ll show you later )

The red one comes out every year to quietly perch among the branches of my tree.

I don’t have to do anything with him, move him around or pose him in a bowl of cereal.

He’s just a quiet sentinel marking another Christmas in his family.

I love having things from my childhood past to share with my kids and grandkids. Those things evoke feelings and memories of Christmases long ago and the people I loved who I shared them with.

I hope these traditions continue a long time in my family.

 

But on the topic of trees….

I somehow, in the past few years, have managed to have more than one tree. I’ve got little theme trees that I haven’t been able to resist doing.

A primitive toy tree surrounded by my old rocking horse obsession. A cool black and silver tree that holds all my kids ornaments they lovingly brought home from school projects years ago, a silver tree that holds tons of little glass ornaments that date back to my great grandmother. It’s so vintage looking… I love it.

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This tiny tree is only about 2 feet tall. In a old wood crate it’s surrounded by old glass  ornaments who are “wounded” and can’t hang on the tree anymore.

A few years ago I got a pink one. Sorry, I’m a girl and pink is like one of my favorite colors. It’s in my kitchen and it’s all gingerbread and candy themed and my granddaughters adore looking at it.  It’s full of whimsical sparkly play candy and garland although I do buy various colored candy canes to add to it.

I think I’ve got like five theme trees around my home… but hey! It’s better than being a crazy cat lady, right??

In other news….

in a busy month with not only usual life activities, but holiday preparations as well it might be tempting to skip your workouts.

May I suggest something short and sweet that also brings a punch ? HIIT (high intensity interval training) is hard work in a short amount of time.

Got 20 minutes?

Here’s an example of one I did last week.

10 push ups

10 burpees

10 jumping squats

20 jumping jacks

20 mountain climbers

30 sit ups

30 second plank hold

Do as may sets as you can in 20 minutes.

It was a cold morning when I did this. I was sweating at the end. I managed to get 5 sets done. I was thinking that didn’t seem like…a lot.. until I realized I had done 150 sit ups in those 5 sets. I do butterfly sit ups with a 25 lb weight plate to make it a little harder.  I do a longer hold on my plank as well.

It’s important to remember that you can always modify a workout to your current physical abilities.  If you’re stronger, add some weight or push a little harder.

If you are just starting out, reduce reps if you need to and go at an easy pace.

Short, powerful workouts are very effective and if you are limited on time, they offer a high energy boost and get you on your way.

Visit me on Pinterest and find more short workouts on my fitness boards.

Ok and you know I need to leave you with something tasty….

I will also encourage you to maintain healthy eating habits during the festive season of Christmas and all that goes with it however there are going to be tasty treats to eat as well…..

My daughter in law found this recipe and suggested we should try it. We are quite the dessert lab rats around here haha

These are delicious and will probably be added to our list of favorites. Don’t take my word for it, go make it and see what you think.

My cookie baking and candy making will be getting going soon so I’ll share some of my favorites with you in an up coming post 🙂

So tell me… are you ready for Christmas? How goes the decorating? Are you done shopping yet? Do you have a favorite Christmas item or recipe?

 

 

Saturday Snippets

Welcome to the first installment of Saturday Snippets! I’ve had this idea bouncing for awhile and am finally getting it out.

Uh… what’s a snippet?

It’s a small piece or brief extract of information.

I decided this might be a fun forum to post a new recent recipe, a healthy tip that might not need a whole post, or just sharing a quote or thought I may have come across.

But overall, it will be a short and sweet post that will offer something positive, informative or maybe thought provoking and it won’t take but a moment of your time 😉

And on that note… today’s snippet…..

priority

 

Time. It’s something we all get the same amount of. How we choose to use it is where we differ.

When it comes to health and fitness, specifically exercise, it seems that is the thing most often heard as to reasons why someone isn’t exercising.

It’s not that they/we/I/you don’t have the time, it’s just something that we may not choose to make a priority.

Move exercise into “priority status” like having a meal, brushing your teeth, being at work on time, watching tv or playing on the computer, meeting a friend for coffee or anything else you do in life that you may set aside as important.

Do this often enough and you’ll find you do indeed, have the time to exercise.

 

 

The Road To A Duathlon

Today’s post is a compilation of thoughts, reflections, and an overall recap from my recent duathlon.  I largely write this to exercise my mind and the emotions that come from not only doing this type of event, but the months of training and ultimate finishing of it as well.

It is perhaps, hard to explain. It’s easier to understand if you’ve ever undertaken a similar event but really, for anyone who does this, or triathlons, we all have our “whys” for what we do.

It’s the thing that puts us out there not just for the race but the months leading up to it.

So, if you wish to continue, get comfy and go along on the ride with me. I promise to not bore you with stats and stuff like that 😉

Maybe you’ve never entertained the idea of something so crazy, or perhaps you’ve wondered if you could do it and are sitting on a fence pondering that idea. I’ll just say this… anyone… can do anything they determine they are going to do.

You might not be the fastest or most skilled but by damn, you can do it if you determine you’re going to.

How did an ordinary woman get to this point?

Seriously. It’s a thought that’s danced through my head on more than one occasion.

Somehow a middle aged, wife, mom, grandmother, jack of all trades, previously non-athletic person turned into an athlete. And not just one who plays with one sport, but a duathlete.

I’d have to say it’s largely come from chasing down one goal after another. Once I saw I could do something bigger than I thought I could do, I’d set the bar for another goal, yet larger one.

Although I hated being sidetracked a couple years ago with an Achilles injury, that’s what put me on the bike more. I could cycle and get those miles I craved I wasn’t getting from running. Turns out all that running made me super strong and pretty capable on the bike, not a bad thing.

I kept at the bike as I healed. I learned and practiced. I shamelessly talked to anyone who could tell me what I needed to know. I kept increasing my miles and riding hard terrain.

I wanted to do the duathlon the year I was still recovering from my running injury but when it got to the time I needed to be training, I just felt like my leg wasn’t ready for running.

Last year everything was in place for me to do it.

I invested myself heavily into training, practiced transitions, did brick sessions once or twice a week ( run/bike, or bike/run) to train my body to the demands of shifting from one activity to the next.

Race day I went out and did what I’d trained myself to do. Being my first multi sport event I felt like such an inexperienced baby but I got it done.

And done enough  to place first in my age group. I secretly hoped I’d be good enough to place but hadn’t voiced it out loud.

Overall, it was a good experience and I set my sites on 2018 and doing it again.

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I love the excitement of picking up a new race number.

Same game, new year, new adventures.

As I began training this year I at least understood more of what was involved and required of me to do this event. This duathlon is a championship race and it’s listed as the “toughest in the state.”  They tell no lies about this.

I knew the physical demands as well as mental demands.

There were however, new life things I didn’t have going on last year in competition with me for training.

Namely, a 4 day a week job that took up leisure time.  Yes, I could still get in training on most mornings, I just didn’t have as much time to extend those sessions.

Running. Straight up, running was harder this year. I think there are a variety of reasons, but it is what it is.

Because of that I didn’t push myself as much on it. Yes, I knew I could do it. Would it be ultimately what I wanted in time/pace etc? Maybe not but I’d just have to be good with it.

I kept to my cycling and training on the hardest roads I could find. Hills are definitely one place my strength really shines and since the duathlon course was loaded with some hard monster sized ones it made sense to keep my physical and mental training honed in this area.

The struggle is real.

As race day approached, mixed with my usual pre-race nerves was the overwhelming feeling of…

“What am I doing??”

I found myself wondering if something might come up and then I wouldn’t be able to do it. Like .. “what if I got sick?”  haha something every athlete worries about before an event.

I questioned my training. I questioned my abilities. I questioned if I had what it took to do it ( which is kinda laughable considering I’d done it last year and I’d been training for it this year)

I remember pouring out all my angst to hubby to which he responded….

“You know you can do it. Just go and do it. When you cross the finish line it will be amazing. I don’t even know how you do what you do.”

Somehow those words settled me.

No matter what, doing it, and seeing myself across the finish line was all that mattered.

Quitting was never an option.

Race time….

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Early morning warming up… finish line I got my eye on you

Needless to say like any athlete with an event coming up, I stalked the weather hoping it would be…well… decent.  I’d trained in all kinds of weather but really, who doesn’t want race day to be prime?

Temperatures were promised in the mid-50s with a chance of rain… afternoon rain.

ok well, to me the promised temps were decent… I could still work up a sweat with that.

However, weather you know, has a mind of it’s own…..on the way to the race it started raining some.

Ok no worries. Except once I got there in the early morning dark it appeared the rain wasn’t interested in waiting till the afternoon. Intermittent showers were our friend through out the morning.

Not only that, the comfortable, warmish weather shifted with some arriving wind knocking it into the mid 40’s.

Now we had some rain, wind and much colder air.

All of the athletes were being warned to drop the PSI in their tires, to watch their speed and to be careful on corners.

I was grateful that the rain didn’t daunt me, that I had spent time in it training…. but still… I understood the roads were slick and I also understood that meant a newer level of caution.

Of course I’d dressed more for warmer weather but thankfully had my waterproof cycling jacket on ( which was a bit to warm for the first run leg) I tossed it when I transitioned to the bike…. which made for a colder than anticipated bike ride being wet and flying down the road at rapid speeds.

None of that mattered…. this is what we had for the race…. deal with it.

As I was running the parking lot warming up in the breaking dawn with rain coming down on me one of the police officers stopped me and said “are you sure you want to be out here doing this?” I laughed and told him there were probably a few of us who might think being home, comfy with a cup of coffee, would be preferable to being out at 630 on a cold, wet morning shaking out our legs and nerves pre race.

But then I added….” you have to understand that every single one of us out here might be a wee bit insane. It’s that insanity that has us here and will drive us to finish today ”

He gave me a big laugh and told me to please be careful out there as I went loping off.

And I still stand by that. Being a little crazy is what keeps you out there and is the undercurrent to getting the work done.

And nothing…nothing… feels better when that insanity brings you across the finish line.

The first leg of race, the 5K was just crappy and I knew it would be. It wasn’t my best time and it wasn’t anything that impressed me. I just focused on moving through it knowing I’d close ground once I got on the bike.

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Working that run… evidently the lady drafting me had the same idea about sleeping on the run 😉

 

 

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Nothing but a sea of bikes in the transition area, A cold and wet morning.

I moved through transition as quickly as I could. I think this year I had it about 1:15. Not only are you transitioning into new gear, preparing for another sport, I believe your mind has got to transition as well.

As I knew I would, once I took off on bike I started covering ground and picking off other cyclists. This became as game as I settled into the ride. I was trying to not think about how much colder it was as I sped down the road in shorts and a sleeveless cycling jersey.

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Those clips were slippery that day….

As the miles disappeared I knew I was getting close before we would turn and head back.

The miles with the beastly hills were what I still had to tackle. Only today they were wet and dark looming like large, formidable sentries in front of us.

This however, was home turf and I felt comfortable in it.

As I got closer to the first huge hill that is my nemesis, the one I have a love hate relationship with, I could see it littered with cyclists… all pushing their bikes up.

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This is a sun shiny pic of the “hill”… it looks more formidable grey and wet

My mental game had been pretty strong at that point, but seeing all those people pushing their bikes up, well that can really start to do a number on my mind.

I’ve never, ever since I started riding that beast had to push my bike up and I didn’t plan to start anytime soon.

I locked my mind down, looked directly at the road in front of my bike and plowed up that hill past them.  I think at that point if anyone had gotten in front of me or challenged me on anything,  I could’ve taken them on my mental game was just that strong.  I got on top of the hill, and began to prepare for the second one which was just over the top of the one I’d just climbed.  Again I had to dodge people pushing their bikes up.

I had a brief moment to let the bike do the work before we hit the final back hills. As I came around a curve that was so familiar to me, and prepared to fly up a hill, there were cyclists walking their bikes down saying the spotters had encouraged people to walk down.

Ha. Not likely.

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This was a slippery slope on duathlon day… slowed things down a bit… I only hit 39.5 mph coming off it 😛

I got to the top and prepared for the descent down the back of the hill… again coming back I had to pass people pushing up. Once again I locked my mind down… set my focus directly in front of me and shouldered into it.

The two spotters at the top were like… “wow, nice work ma’am” ha I hardly had time to acknowledge them before I was flying off the hill again, now on my way back to the start line.

A few miles from getting back to the transition area I was aware that I was oh so cold, my feet felt numb and then out of the blue stabbing cramps in my quad, up into my hip, wrapping into my hamstring.

I’ve never had that happen before.  Thankfully I was able to stand up and keep riding and work it out without having to stop.

It was debatable for awhile.

Cold. Cramps. Wet.  Battling mental demons along the way. So many battles that day.

The end was closer. I fought for this thing and I would finish it out.

And finish I did. The last run was a surprise in that it was longer than last year (ah) so where I thought we’d turn and head back…well… no.. we got to keep going for a bit longer.

When I finally got to the stretch and could see that finish line, the big red numbers with the race time, the announcer calling my number, saw my husband patiently waiting for me, knew my months of work was about to pay off,  it was worth it.

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The most non glamorous pic ever… yet one of the most beautiful to me as it represents the finish of what I started. At this point I’m moments away from crossing that finish line after a 3.10 mile run, a 16 mile tough ride, and a 1.5 mile run.  Emotions are running high.

It was worth the months of training, the early mornings, the tired legs, the days that left me exhausted, the doubts were crushed, and once again, there was that overwhelming immense satisfaction in stepping across that finish line.

It makes me weep every time.

My emotions run high as it all culminates  …. the proverbial icing on the cake… my own personal victory.

And well, it was pretty cool to check my stats and see it showed me as first in my age group. 🙂

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So cold, wet, hungry and tired…  but I’ve got some smiles for this….

I’d never entertained that because I just thought my time wouldn’t be so impressive. Once they posted times for both genders, I could see that my finish time was what some of the 20-24 year old guys placed in … so there’s that 😛

So what’s next?

I don’t have any plans of slowing down or sitting on the sidelines watching life. I’d love to do at least two duathlons in 2018. I’d also like to ease back into distance running  and maybe cut my teeth on a half marathon again. It’s technically now “off season” although I don’t see myself not training. I will add in an extra strength training day ’cause muscles are nice to have in a variety of ways. 😉 Not just that, it’s freaking cool to be strong and being strong is what helps me get through the tough part of these events.

I am such a baby in this world of multi sport events so I have plenty of room to grow, learn and improve. I guess that’s what keeps me coming back, knowing I can constantly challenge myself.

And finally, I’ve gotta say thank you to my amazing family, my husband and kids, my tribe who love me, encourage me, tell me I’m crazy, and are so proud and supportive of what I do. My husband who willingly gets up at crazy hours to go with me, who endures the weather, takes pics, and is the smiling face I’m looking for when I come in, who buys me food and coffee when I’m frozen and starving….. his support is crucial to what I do.

And of course my friends who love me, cheer me on and also love telling me I’m crazy… I appreciate all of your encouragement and support  🙂

Thank you for sharing in my recent adventures by reading this post! Your turn, tell me about your adventures…what you’ve done or what you may be planning to do. Do those dreams ever just scare you a little? How have you felt when you accomplished something you’ve never done?

 

 

Exercise For Dummies

So I was bouncing around a lot of ideas for a new post (there are many to be had) I draw from so many places for inspiration. I’m often left looking at an over arching question of “what do my readers need?”

As much as I love writing from the trenches of life, I know if you take your time to read you wanna walk off with something that has encouraged you, motivated you, inspired you or educated you in some way.

One of my most popular posts, Healthy Eating For Dummies   https://sassyfitnesschick.com/2018/09/05/healthy-eating-tips-for-dummies/      was the simple kind of education topic that people seemed to need. This was driven by talking to friends, and seeing posts from others that made me realize there’s so much in the health/fitness world that makes things seem hard and complex when in reality, they don’t need to be.

People often think if they are going to start exercising, it should be an all out, full speed, into what ever they are chosing to do without giving much thought to the fact they are in a body that isn’t used to that kinda work.

What happens then?

Usually, the day or two after, they are so sore they can’t move and the mere idea of going back to it makes the shudder.

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If you haven’t been exercising, an all out approach is simply not smart.

Go Big or Go Home

I was scrolling through Pinterest one day ( follow me there) I may or may not have been looking for delicious chocolate recipes….

My newsfeed is a weird combination of wicked desserts they show me, and fitness plans to make me look like a MMA fighter.

I wanna have both please  😉

Anyway, there was this one that literally was a series of moves that totaled over 500 reps of several exercises.

The subtitle said get ready to wipe the sweat from your face or something like that.

What just stopped me in my tracks was the sheer craziness of it. Even as fit as I think I am, that would’ve been crazy.

I want to walk the next day 😛

Yeah there’s probably one or two people who’d go in and tackle it. Honestly though for  the average person it’s aimed at, makes it dangerous, not smart.

It’s why I’m kinda not impressed with the current trendy “boot camps”

Why?

Because if you’re getting up one morning all fired up to start and “today is the day!” you decide the fitness journey begins, you will honestly hurt yourself attempting such a workout. Those environments although they modify, often are conducive with people working beyond what their current physical abilities really are because they will try and keep up with the guy ( or girl) next to them.

It’s so important to know where you are, what you’re starting point is, what (if any) physical limitations you have, and work from there. Literally that has to be the place you begin to build from.

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Haha this is why you build a fitness base

 

And don’t feel bad about it or worry about it.

We all have our starting points. Consider it your base to your fitness foundation.

Get ready!

First, if you have any health considerations or concerns, talk to your doctor before you begin.

From that point, determine what goals you have or what you want to accomplish. We are all different in what we want to do and where our interests are.

Do you want to train for a 5k? Have dedicated time at the gym several days a week? Be able to walk around the block without getting winded?

Whatever it is, set a goal that can keep you focused.

There are so many activities to choose from but walking is something anyone can start at any time.

All doctors can support the idea of walking and often encourage their patients to do so. All you need is some good shoes and discipline to take yourself out and do it.

Walking is really a good, safe, and easy way to ease into fitness activities. You can adjust your pace as you feel stronger and you can lengthen distance as you get comfortable with your current distance.

Make sure your goals are clear, realistic, and concise.

The biggest key to failure and not keeping at it is starting off to aggressively early on then not sticking with it in the long run.  Your main goal is to build new habits you can stick with and that is done by going slow and steady.  https://sassyfitnesschick.com/2018/02/28/the-tortoise-and-hare-weight-loss-approach/

How much is enough?

It’s recommended you get in 30 minutes of brisk aerobic activity, 5 days a week for over all health.  This includes things like running, brisk walking, cycling, swimming, rowing, dancing etc

To help with weight loss, more may be required.

Don’t under estimate that even small amounts in a day are beneficial to your health and wellness.

The more fit you become, the more you will most likely feel challenged to do. Don’t be afraid to extend your goals as you improve.

Aim for balanced fitness.

When I began my health and fitness journey, ( wow this is my anniversary month!) I started walking each day, about 2 miles. Eventually, I started running parts of it. At some point I turned into a runner ha.

But one thing I’m glad I learned early on is doing activities that work, train, and condition all of my body. Certain activities involve more muscle groups than others. Neglected, these can become weak areas in our body due to neglect of not using them as intensely as others.

It was on days I couldn’t run outside that I started doing strength training.

Let’s take a quick look at what these different activities are and how they can help us.

Cardio: It’s the activity people complain about the most because you have to work hard enough to get your heart and lungs really moving and well, that makes people uncomfortable. Mainly ’cause it makes them realize they are internally out of shape.

cardio

Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes, four to five times a week. To ensure you’re working at an optimum level, try the “talk test”: Make sure you can carry on a basic level of conversation without being too winded. If you can sing a song, you’re going to easy.

Strength conditioning: I find this to be so important in supporting my other activities. Not only that, I can lift a sofa or heavy cabinet if I’m called upon 😉

Start by doing one set of exercises targeting each of the major muscle groups.  Start by using a weight at which you can comfortably perform the exercise eight to 12 times in a set. When you think you can handle more, gradually increase either the weight, the number of repetitions, or number of sets. To maximize the benefits, do strength training at least twice a week( ladies this is SO important for us! You want to keep your muscle mass as you age and weights are where it’s at. Not only that, muscles look cool 😉 )

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Never work the same body part two days in a row.

Flexibility training: This can be static stretching but I prefer some yoga to help keep me flexible and to help my overall mobility for life and my other activities. You not only want to stay flexible but mobile, meaning a complete full range of motion in your body.

Implementing all of these components will help keep you strong and fit no matter what activity you choose.

In summary…

Find what you love, know your starting fitness level, start slow and gradually build on where you are.

Set small, concise goals to aim for.

Don’t compare yourself to others.

Make exercise a habit for life.

Don’t over do in the beginning.

Celebrate all your new victories!

If you have a developed exercise program, what tips or tricks helped you stay with it?

 

 

Monday Musings

Hello world 🙂  As I’m writing this it’s at the end of the weekend…. a weekend that has been near perfect weather. A weekend that has breathed the promise of fall and changing seasons and all things cozy.

Forget the fact it’s still warm enough for shorts…..

The sun was out and after so many weeks of mostly rain and dark cloudy days, this sunny weekend was a balm for my soul and I know, many others.

This meant some long overdue work outside in the yard and it was wonderful to just be able to work outside in the sun and feel the wind on my skin and hair.

There was some time spent cutting grass…. I don’t mind using a push mower and honestly enjoy the work of pushing it everwhere. We’ve got a lot to cut so it can keep me busy.

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Ready for work… need your grass cut ?

 

The electric company was also out cutting trees back this week and left some oak trees cut laying off the side of the road. Well, actually, it was down the hill…. so it was run down, grab chunks of wood, and back up the hill with it.

Me… I’m thinking… I should go get those, drag them home, and get hubby or my son to get the chain saw and cut them into more manageable pieces that we can use later for our fireplace ( eventually we’ll get one or two cold days :-P)  and I love having a fire on those cold dark nights.

So I apprehended the red flyer wagon laying around my grandkids use occasionally and loaded it up and dragged the wood back home.

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Uh… yeah.. it was a little workout haha

It was overall one of those satisfying, working weekends.

Don’t over look the fact that doing some extra movement outside can be a fun part of keeping fit 🙂

Oh… but then… food.

When I’m not doing athletic things or other activities, I am a wicked baker. So there’s cookies…..

I made two kinds. Hubby had requested oatmeal raisin but then I just wanted something chocolate …so…..

I’ll share recipes below. Find all of my tasty dessert recipes on Pinterest. ( you can also find lots of exercise tips and workouts too 😉 )

https://www.inspiredtaste.net/18596/soft-and-chewy-oatmeal-raisin-cookie-recipe/

https://www.ihearteating.com/chewy-brown-sugar-chocolate-chip-cookie-recipe/

I’d never made a chocolate cookie recipe where you melted butter first, then stirred everything else in. I loved how fast and simple these were and sooo good too 🙂

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Aren’t they pretty ?

 

In other weekend fun….

One of the things hubby and I enjoy doing is going for breakfast dates at a local place in town. The building is old. It’s not fancy.  During the winter it can be stupid cold in there ’cause their heat is sketchy at best. On any given morning you’re hoping you can score a table because the place is packed and sometimes you are wrestling for the last fork in the utensil holder.

The food is good and the coffee is too.

This past week I couldn’t help but again get distracted people watching and observing.

Couples, families, friends meeting for coffee the place hummed with a low key activity and bright energy.

It’s one of the cool things about living in a kinda smallish town… the local eating place. The place that isn’t fancied up… it’s just down home cozy.

That’s one of the things I love about my home town. These small areas that still feel “homey” in the mix of growth and things changing so much.

Not only can you meet new people but it’s often a place to catch up with friends you may not have seen in awhile.

For a social person like me….well.. it’s a good fit 😉

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A cozy corner you can sit and watch the world go by in….

Oh… and so like… Halloween is this week.

Stay tuned… perhaps in next weeks post I’ll have a pic of my costume. Let’s just say I’m putting my own spin on Glinda the Good Witch from Wizard of Oz.

Am I the only one who mooches candy of their kid while you’re out making the rounds to houses gathering candy? Please tell me I’m not 😉

Actually now days I’m mooching it off my grandkids hahaha

Of course once Halloween is over, it seems like things are full speed to Christmas. My kids have already begun to present their gift lists to me.

How early do you start shopping ?

And finally… that approaching duathlon…

Got a solid brick training session in on one of my days last week. Out on the road in the dark early morning, fog still in the air, I really wanted to be inside drinking coffee.

But somehow, there I was, out on the road taking off for my first run. I kept it short. A 2 mile run, followed with a 10 bike ride, then a 2 mile run.

I’ll tell you, it’s always that last leg that I have to intentionally and purposefully dial in on my mental muscle. I guess because at that point I know I’m close to finishing and I have to remind my legs, we aren’t quite done yet.

I have to stay focused and sometimes that’s hard when I know finishing is so close!

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Finished for the morning!

I’m actually anticipating a training week ahead that doesn’t involve wet stuff outside! Although I know race day can offer up anything, I’m hoping for perfect weather like we had last year.

That’s a wrap for this week….

It’s another busy week ahead with lots going on. What will be keeping you busy? Have you tried any new recipes? Had any new adventures?

 

 

 

Monday Musings

Hello world! In the words of an old Staind song…. “it’s been awhile….”  since I’ve offered something up.  I’m still here and per usual, got stuff on my mind.

First of all, here in Texas we’ve had an unusually high amount of rain and overall wet stuff for what seems like weeks now… which can feel like…eternity….

Cloudy, rainy, foggy days seem to literally suck my creativity out of me for some reason. Not just writing, but with my furniture projects too.  Am I the only one who gets derailed when the weather is awful?

Last week it was wet and cold. I layered up and took off for a 4 mile run while the rain had seemingly stopped for awhile. Well, stopped till I was about half through then the skies opened up.

I just kept going. I was already out and semi wet from the misty air, might as well finish and get it done.

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This photo doesn’t reflect the fact my clothes are all wet 😛

 

Ah, then I returned to find no power which meant no hot shower  and a chilly house to come back to.

Cold. Wet. Hungry.

Good times.

It just felt wonderful to be out, moving, even if it was cold and wet. There’s no guarantee of the weather the day of the duathlon next month ( which we’ll discuss more in a bit) so I try and suck it up and train in the awful weather too.

Other things happening in November….

Here in the states, it will be time for our elections. We have a tremendous freedom, privilege and responsibility to vote for those we feel can lead and represent us best. I saw a sign out on my bike ride today encouraging voters to vote a certain way to support a parties “Agenda”.  Guess we’ve all got an agenda but we really need to vote for those who hopefully have a less self serving agenda.

Please, make it a priority to go to the voting booth and exercise your right to use your voice.

Oh… and football….

Football is back in full swing and having a family with lots of men, well, needless to say it’s a standing party every Sunday and some week nights too.  Even now as I’m writing, I can hear the cheers, yelling and excitement of them watching the game.

I should mention, my kids who are now adults, several married with kids of their own, have chosen to live close by.. And when I say close I mean they walk over from their house to mine.  We’ve been blessed with land and they have chosen to stay close.

I don’t take that for granted as I know for many, they only see kids and grandkids a few times a year.

My home becomes a place of controlled chaos, kids, toys, dogs, food and stuff every where during this time.  I’m not as much worried about trying to keep a spotless house as I am making sure they all always feel welcome and want to hang out here.

Those are the simple things that make life good, right?

Now about that duathlon…..

it’s less than a month out. November 18 it’s going down and it’s only my second time so I hardly feel like a pro at it.

And because of that, it’s exactly why it was back on my radar as soon as I finished my first one. There is so much room to grow and improve my game because well, any time you are juggling multi sports, it just gets more intense and there’s a whole lot more involved. It’s not “just” running or “just” cycling… it’s both and both demand hard work.

I like a challenge what can I say?

Here’s the deal though. This year, life has been different. I don’t feel like I’ve had the extra time to do “more” training.  The weather has been less than ideal for months now which in the name of safety has cancelled many outdoor workout sessions. I do have a “Plan B” which is indoor strength training or rowing or boxing or a combination of it all but it’s not the same as putting those miles in.

I am working several days during the week with my son so that wasn’t planned and although he knows I need to get my training in before I come, I don’t have a lot of extra time for doing more.

On top of that a couple weeks ago my leg started acting up. I can’t say it’s my knee, but more like on the outside of it.

Like where did this come from??   I do NOT have time for any of these kind of shenanigans.

Properly warming up it tends to not be to bothersome… but it’s there.

Saturday I finally got to get back on the road for a 4 mile run. With the weather and my schedule it had been a week since I had been able to run so I let myself go pretty easy for half of it.

It was in the last half mile that I really started feeling it… and then the overwhelming emotion of what I was training to do…. and then the tears started falling.

My gosh have you ever tried running and crying ? It is not a good combination.

I have to say, endurance sports bring out an emotion in me that I had never experienced before I started doing them.

The tears can come from anger over a situation I can’t control, frustration when I want to do better,  to falling with joy when I do something I didn’t think I could do. Like the very first time I rode up this massive, massive hill.

I just can’t stop it from happening but have to rein it in so I can keep doing what I’m doing ’cause you know, crying and breathing to support my exercise don’t go well together.

Last year, as I crossed the finish line for the duathlon, the tears were there. The poor guy guiding me in and directing me off course as I finished was all “Are you ok? Are you hurt?” I assured him I was fine but the enormity of just finishing something I had worked so hard for, sacrificed so much for, invested myself in ways I never thought possible just washed over me. It is an emotional experience I can’t explain.

I had done it.

But the tears falling during my run on Saturday were ones of frustration, momentary self doubt, angst over the worry of an injury so close to the race, and the general feeling of “what the hell am I doing??”

This is a state championship race. Most of the athletes are college age young adults. No I don’t compete directly against them but they make up a huge part of their field.

The course is listed as the toughest in the state, and it is.  I cannot imagine even attempting it without some real training under me.  It’s brutal.

And maybe that’s where I am, knowing all these things.

Me, a middle aged wife, mom, grandmother in the mix of these young athletes at the top of their game.

Me, just beginning to dabble in multi sport events, but loving the challenge of it, yet feeling like I have so much yet to learn, surrounded by those who seem so experienced with it.

So many thoughts running rampant through my head as I finished my run with my leg reminding me it was there.

Maybe, just maybe, it’s good to have some feelings of inadequacy with such a big event.

Don’t get me wrong. I know I’m strong and capable. Physically, I know I can grind it out. I just went out and rode the whole course today and topped it with a mile run.

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Smiling after 21 miles on the bike and a mile run on Sunday

Will it be in a time I want? Only race day will really reveal that.

Saturday I wore my t shirt I got last year for finishing ( that’s the only t shirt I’ll ever collect, the finisher one) and I got to thinking that I had earned the right to wear that little shirt.

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It represented months of work, sacrifice, early mornings, aching muscles, learning new things, training in cold, rain and heat, tears, and more sacrifice.

I earned that shirt and in the same way, I’ve earned the right to be heading back there again.

I’ve learned a few things you can only learn in events with the transition areas so I’m hoping to tighten my time down there.  I know the course. I know the freaking hard parts and the places I can “briefly” recover before hitting more hard places.

I don’t know what the weather will be like or other random factors.

I do know I can get my mental game locked in tightly, protect my body as best as I can and keep it healthy and go that day ready to take no prisoners.

I really would like to scoop up first in my AG again.

Regardless, I’ll be there, as ready as I can mentally and physically ready to do “My” best, not worrying about anyone else and what they are doing. I’m fiercely competitive so that will add to my fire too.

I’ve earned the right to be there and I’m ready to what I’ve trained for all these months and that will have to be enough.

Processing these things out before an event seems to be how I roll.  Does anyone else relate to that?

And of course before I leave you…..

Food. This weather has definitely been about comfort foods. I’ll share a recipe everyone has gone crazy over and it’s soooo easy.

FYI I subbed greek yogurt for sour cream… less fat… more protein.

https://www.plainchicken.com/2009/01/creamy-chicken-casserole.html

Now tell me about your week. What’s new out there with all of you? Anyone training for an event? Do you have any favorite comfort foods?