Monday Musings

Send a boat. Seriously. Send one. The rain has been going on here long enough and I’m starting to feel like if I should sit still to long I may get moldy.

In the south we hate to complain about rain ’cause when it’s done, it goes and we don’t see it for awhile, but I think we’re all ready for a break. The ground just can’t hold anymore and smooshes under you when you walk.

Yes, I just used smooshes. Enjoy that 😉

I’ve come to the realization if I’m running or cycling I’m gonna get wet from more than just my sweat. I’m ok with that, mostly.

Have you ever been on a bike, flying along, with water flying from the sky and it’s all over your glasses?

I’ve yet to figure how to make that all work as I need/ prefer to have them on.. tricky though.. with water on them and not wanting the wind in my eyes.

Speaking of my athletic shenanigans……

I took off on Friday with the intent of doing a brick session, meaning  a run/bike training work out.

The weather guy had promised a “mostly dry” day ahead. I pondered that statement when I walked out and felt light, misty rain hit me.

No big deal. I grabbed my bike and other gear, got set up and took off to do my 5K run.

Finished off the run. swapped gear, and got on the road for miles on the bike.  It always feels good to settle in and have time to drink something and catch my breath from the run.

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It was still fun and games…until….

My mind moved ahead to the route I was taking as the miles dropped under me. I approached a road that I turn on and ride into the cul de sac before looping back the way I came.

There’s a house that sits on the corner and the people there have a couple dogs. It’s not usually an important thing to me however one of them last summer decided it wanted to chomp my thigh when it chased me into the cul de sac and I had to really slow down because of all the loose gravel.

It took me a couple rides down that road before I started to relax again. So whenever I ride I’m always aware.

This was my mental status on Friday. However as I approached to turn on the side road I saw one of the dogs through trees in front of the house…. immediately aware…

Oh my gosh they are out and loose.

It’s funny…well not funny… but my mind began to immediately seek out the best way to avoid conflict.

First, I’m obviously not turning up the road as planned. If I kept going straight it took me down a huge hill that immediately dropped into a sharp, fast “S” curve. As much as I love playing daredevil off those hills. the idea of doing it with dogs chasing me didn’t seem prudent.

I determined to come to a stop as quick as possible, unclip, and hopefully put my bike between us.

I guess I wasn’t aware of this, but now instead of having two dogs, there were four, ( when did they get more??) who began barking and heading towards me, including one who snacked on my thigh last year.

It just happens so fast….

Before I could fully stop to unclip,  he came charging up and yes, again, chomped me in the thigh.

By now the owner was calling all of them and they were scampering off sniffing grass and what not.

Shaking I got off my bike, my upper thigh already throbbing, blood running down my leg.

Then damn it, tears.

It hurt, but seeing four dogs coming at me had been a little unnerving. I can’t explain how my brain was processing things, but I couldn’t get it all going in time to avoid the bite.

Tears because I was angry as I knew my ride was over, that I’d need to go home and tend to myself. Angry because I already felt like I’m behind in my training and this clipped the rest of my training time.

Angry because that stupid dog bit me….again.

The owner was like… “Oh that’s  bad bite.”

Really??

I’d say as it was a full mouth bite.

At that point I just wanted to get home. She asked that I wait while she herded them inside.

Here’s what you need to know. I live in areas where the roads are mostly quiet and there aren’t a lot of people up and down them. It’s great training ground. Plenty of hills, inclines and flat roads.

Being outside with your dogs with you, not in a fence, isn’t awful, necessarily. The problem is, if someone comes along and you have a dog that already goes after someone on a bike, he should never be loose. I mean, realistically, they don’t know when someone will come along and well, then, it’s to late.

After getting home and cleaning up, I sent hubby a lovely leg photo. Probably not the kind of leg photo he may have preferred as this one was a thigh with teeth marks, bruising, and blood.  Let’s just say I won’t win any great leg contests right now 😛

Of course, he wanted me to go to the clinic to be seen. Which of course I did.

Something  I hadn’t really planned into my day.

Before I got back home, the owner was sending messages that they were calling authorities, that the dog would be quarantined and was current on shots etc.

Damage control?

The thing that concerns me with all of this is…. the dog was very focused and intent on what it was about. Headed right into me to bite.  I carry a lot of heavy muscle on my thighs and it took the impact and still had damage. But what if I was a smaller person? Or worse, a kid on a bike? They might not stand up under it as well.

So I’ve got some decisions to make and things to consider with this.

I hate having to deal with it. I hate that my leg is swollen and tender and I seem to hit it on everything. I hate something making me feel insecure. ( after last years event it took several times that way before I didn’t feel tense riding there)

Could I not ride that way?

Yeah, I guess. But why shouldn’t I be able to ride a public road without fear of being attacked? It’s not my responsibility to keep my dog under wraps.

and this is the second time…..

Anyway… that was my exciting way of ending my week…

In the ways of work…

it’s been a busy week in my vintage furniture world. I sold several things this week, picked up another custom order and got the coolest table and chair set… that I want to keep. That is the cool thing about doing this. If I find something I love, I rework it, and it gets added to my collection.

I’m going to freshen it up and it will be a unique kitchen set, It’s legs and details on table…. so gorgeous!

I’m telling you… you just can’t go down to the local furniture place and find things like this anymore.

Oh and I also got some fun fabric for my chair projects.

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I scored a set of 8 antique harp back chairs that I’m getting this week. I guess we’ll see what I do with them…

I know we are approaching Fall….

my daughter in law asked me the other day if I was going to decorate for fall. I told her when it’s not 99 degrees and feels like summer.

I just want a little bit of a weather change, that’s all.  Just a bit of crisp in the air.

The warm, muggy, humid, sauna like weather we’ve been having has not put me in a festive mood wanting all things Pumpkin Spice

Speaking of that…shame on Starbucks for getting greedy rolling out Pumpkin Spice in August,

Are you kidding me?  August?

Not feeling it guys, not feeling it.

The grey days though have put me in the mood for soup and cozy foods. One favorite around here is taco soup. Toss all the ingredients in a crock pot and whoever shows up can grab something to eat. It also reheats well too.

 

I’ve got another busy week ahead…per usual…. and as always new adventures wait.

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Smiles for a new week ahead

What does your week ahead hold? Are you ready for fall and a change of seasons?

 

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Monday Musings

Monday. Literally like swimming into Monday. Was it only not so long ago that I was complaining we needed rain? Well as it goes in the south, when it shows up, it’s ready to party. The past week offered plenty but the weekend saw lots of local areas, streams and creeks flooding.

I’m just over here annoyed that it doesn’t make for the best training environment for running and cycling. But I also know it’s good to train in everything since you never know what race day will offer up in the weather department.

It always amazes me though, with a good dose of all that wet stuff, how it almost turns everything green overnight. The fact that my grass is going to be approaching my height in days is rather troubling… and means I’ll be picking up some extra cardio work shoving a push mower all over the place cutting it.

I’ve had people tease me about my preferring a push mower over a riding mower, but honestly, I just like the work that comes with it. There’s something satisfying about it and it feels good to be able to do it.

Do you have a preference?

Rainy days are always good for projects…

So I used the time inside this weekend to work on some of my furniture projects. I pretty much wrapped up a custom order I’ve been working on. Two of the final chairs are old harp back chairs and I’ve had to basically build the harp part (painstakingly) back up because age and careless handling from a previous owner’s “better idea” had left them broken and in sad condition. My customer loved them and wanted all four I had ( plus four other random ones I had) But I’ll really be glad to get past the repair stuff on these, it’s been one of my more challenging projects.

I did however, flip this cute phone bench I got last week fairly quick. It too needed veneer repair on side so it made it a good paint candidate… not only that… I just got a quick vision for what colors it needed and I couldn’t be more thrilled with how it came out…

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It’s “before” look
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And after… I am seriously in love with this.

 

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Not happy with the lighting in photos, the yellow is actually a bit deeper and warmer but matches the fabric perfectly.

In the list of things that are annoying…..

This week, once again, I was wrestling off thick, goopy price tags off some glass items I’d purchased. It is up there on my most annoying list.

I get it… person slapping price tags on glass or other surfaces doesn’t have to see it after that. They don’t have to go home with it and begin the frustrating attempt to remove it without destroying item in the process.

Ugh.

There’s got to be an easier way, right? Something kinder and gentler to the poor purchaser. I try a variety of tricks to extract them, do you have any clever ideas that make the work easier?

Oh. Let’s not forget to add to the list “easy open tops”, “just tear here” markers on packages, and “re closeable Ziploc ” tops.

Lies.

They are all lies.

It sounds good in theory, but really, have you ever tried to really successfully open those package tops without losing your sanity, much less having it actually zip and seal afterwards?

This my friend, is what scissors are for, and re closeable tops be damned.

Making the news this week…..

Just Do It.

I probably don’t need to say more than that do I? Unless you live in a cave you couldn’t have missed Nikes controversial new campaign ad with Colin Kaepernick.

The meme’s have abounded from humorous, to crazy, to thought provoking, to well, down right stupid.

Every person has become an expert on knowing him and what he stands for…or doesn’t stand for.

Every person has an opinion on Nike even if they didn’t previously.

I’ll just state the obvious here. Personal opinions are not absolute real…. facts. No matter how hard someone tries to make them be, they just aren’t.

I have sat back and processed, observed and studied lots of angles of this. I’m certainly no expert on the topic.

I just try to look at things in an objective way not driven by wild personal passions or half baked beliefs of questionable truths gleaned off internet postings of my friends, or worse yet my own desires to “make” something be true without actual, ya know,  real facts or evidence.

It is crazy to me how people jump on bandwagons without actually digging into something on their own and gathering their own info but just blindly accept others thoughts or opinions on a topic.

There is a reason people are referred to as sheep. Sheep just collectively follow each other without any thought to doing something different from the others, thinking for themselves.

Maybe because I write and am often digging and researching for information that my perspective looks at it in a different way.

If you tell me the sky is blue, but I can’t for sure assess that myself, then I’m darn well gonna go look to the best resources I can find to help me come to a conclusive idea if the sky is really blue or not.

Nothing gets me more than self imposed ignorance on anything.

I was going to make this a passing topic on todays post, but really have determined it needs it’s own platform, it’s own separate post.

I’m going to let my own opinions out ( and yes, I’m just as entitled to them as the next guy) perhaps I’ve seen this whole thing in a different way than others. I have seen some interesting, sane, thoughtful posts made by others that let me know there are other thinking and reasoning people lurking out there.

I also plan to bring some “facts” in alongside my own thoughts.

And on that note… I’ll move on… for now.

Let’s talk about food….

Of course I need to share a new recipe with you. I went out to eat this week and the local restaurant had added fresh asparagus and cherry tomatoes with garlic as one of their side dishes.

It was amazing and colorful.

Of course I immediately set out to find a similar recipe to duplicate at home, which I did and whipped up last night.

 

Seriously these few items paired together are amazing. I baked chicken, made some rice pilaf and dinner was served.

In other news….

I got a new book this week I’m really eager to get into. It’s called “Roar” and it’s written for women athletes, addressing  our physical make up and how we difer from men in our training needs, eating, and conditioning to be stronger, better athletes. It’s such a rich book full of great information I am hopeful to get some new ideas for training. Of course, once I finish there will be a book review on it as well 🙂

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That’s a wrap for this week. Have you read any good books lately? Tried any new foods?

 

Monday Musings

Hello Monday. Another one in the works.

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

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

Oh I know, the party’s over, right?

 

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

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Some of you relate….

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

 

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

Yeah, something to ponder.

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

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

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

You. Are. Alive.

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

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

Speaking of living….

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

Training is rolling along for the duathlon.

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

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

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

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

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

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

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

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Finished both run legs for the duathlon… smile time.

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

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

Speaking of food….

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

In the category of things that make me go hmmmm.

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

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

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

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

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

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

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

Goodness.

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

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

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

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

I do believe it could be my spirit animal.

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

Things No One Told Me About Exercise

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

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

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

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

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

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

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

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

fun and games

 

It wasn’t all fun and games.

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

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

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

Exercise IS hard.

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

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

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

Exercise reminds you that you are really outta shape.

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

Good times.

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

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

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

You ache and feel muscles you never knew you had.

No wonder people run away from exercise.

Don’t do what you hate.

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

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

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

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

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

It eventually WILL pay off.

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

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

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

 

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

You’ll actually start to look forward to it.

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

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

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

You shouldn’t either.

Some things won’t feel so hard.

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

You will.

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

It can really build your confidence

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

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

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

You’ll meet amazing people doing what you do.

So, I’m a little bit.. social.

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

Ok well maybe, quite a bit.

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

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

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

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

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

Maybe… someday… who knows.

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

Energetic. You’ll get more energy.

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

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

Weird, I know, but it happens.

Just start, it will come.

That whole healthy thing.

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

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

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

There’s a win.

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

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

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

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

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

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

Have I sold you yet?

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

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

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

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

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

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

 

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

 

 

 

 

 

Monday Musings

Oh Happy Monday beautiful people! Seems like we were just here, right? Once again it’s late evening as I write this reflecting back on the week and all that’s gone on.

On a positive, exciting note for me, I’ve had a lot of sales with my furniture business! Just when I start thinking I may grow into an old furniture lady surrounded by beautiful relics, things sell.

I had sold several pieces last week, then a woman saw a chair I had done and was selling online, went crazy over my stuff and has bought up every finished chair I had, as well as every unfinished, and even one I had to go out and find to get her an even number of 8.

She also bought an unfinished telephone bench I had, and has custom ordered a 7ft antique buffet that I haven’t gotten to yet.

Wow.

Funny thing about the chairs, I had finished several and was planning to take them into my shop. I stood there thinking ” I hope the people who love chairs show up soon”

Then the next day this lady comes into my life.  She is off the chart crazy over my work and I’ll be busy finishing her order in the upcoming next week or two.

Now I’m realizing all my unfinished projects I’ve had waiting for me have dwindled down and I’m hunting for more things to do. I’m also realizing the holiday season will be here in a few months and I need to be thinking of things to keep my little shop area full of goodies for customers.

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I love this wall in my little room 🙂

If you want to read more about my journey into this process, you can find it here

https://sassyfitnesschick.com/2018/07/25/the-journey-of-opening-a-vintage-business/

I’m still a working woman….

I mentioned last week I was helping my son out for awhile at his shop… that combined with my projects above is enough to keep me running right now. I try most days to assemble healthy foods to take with me.

Salads, as I’ve mentioned before are one of my favorite lunch meals because they are satisfying and nutritious as well as leave me feeling energetic and not lethargic from a big meal

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it’s really ok to mix fruits and veggies 😉

 

When people ask me what I “take” to stay healthy and fit…. this… is more important than anything. Lots of colorful fruits and veggies are what I “take”. ** not shown or getting to make an appearance, my two hard boiled eggs on the sidelines. Gotta have that protein. **  😉

On the topic of food… I tried a couple new recipes this week… maybe not so light on calories… but definitely tasty

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

http://bestrecipesww.com/philly-cheese-steak-sloppy-joes-recipe/

( ok the recipes are being brat’s and not appearing to link properly… both the chicken casserole and philly sloppy joes were big hits )

In the ways of technical stuff….

I may have been whining… I mean…uh… sharing….. with you that my Garmin bit the dust. Well, I mean it was working , it just kinda lost it’s top. I could still hear it making various sounds I had become accustomed to but, well, it’s inside were hanging out and as you can imagine, that was a wee bit of a problem.

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turns out according to Garmin, they had some issues with the adhesive that holds the face plate on.  So after a bit of communication, I had signed up to get the new Vivoactive 3. (For the record, they are really awesome to work with on issues like this)

It’s just like the Vivoactive HR I’ve worn for two years, but more refined, enhanced and well. prettier looking.

I decided I needed the white and rose gold….

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So pretty all still packaged….waiting…

Of course one of it’s new features is that it looks more like a watch than the rectangular Vivoactive HR.

It’s got lots of other cool stuff too, but that will have to wait for my review on it in a few weeks.

For now, I am a happy camper to have it tracking me and using it for my training again.

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it’s so pretty… out for it’s first workout 😉

I’m finding that the heart rate tracker ( which was pretty accurate before) is really even more fine tuned now as it captures more data than previously. My resting heart rate can bounce between the 40’s and 50’s beats per minute (bpm)

remember boys and girls, when we do cardio training, our heart is a muscle that gets strong too. A lower resting rate is a good indicator that your cardio work is paying off and your heart doesn’t have to work as hard.

The watch has so many awesome features. One of the best improvements is the all touch screen and it’s high level of responsiveness.  It has good back light and a large, easy to read screen.

Gosh. I’m sounding like a commercial here.

Ok, let’s just say it’s impressed me and I’ve only had it a few days. I love figuring all the techie stuff out on it ( well, mostly) and I know I still have a lot to learn  ( I think  I’ll catch on)

Oh, and it comes in black on black to which I almost got as black is one of my signature colors, but gosh, ya know the white and rose gold just won out.

I do promise a better review and not just a tease on my Monday Musings about it.

Oh, speaking of writing.

I’m working on some fun posts and (hopefully) a relevant series for women on menopause ( OMG did I just use that word in public?!)  partly, I’m educating myself as I know some day it will happen and I just like to know and understand things. The other part is I want to educate women better on this topic. In todays day of anything goes and everything is talked about, I’m constantly shocked at how this is still whispered behind a hand or met with some shocked silence.  Why?

So I am wanting to do a little series on the topic examining varies things about it, how to deal with it and some self care ideas as well.  I know I have a large readership of you, men, out there. You can read along too as I’m sure you have women in your life as this topic will affect them at some point too.

I did write an article called Menopause, Muscles and Middle Age, you can find here while you wait for me to get my act together on that series. https://sassyfitnesschick.com/2017/05/10/menopause-muscles-and-middle-age/

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 I do love the strong bold lines of this watch as well.

That’s a wrap for now. Make it a good week, smile and remember to make time for yourself.

Now tell me… do you use a sports watch? If so, what is it and what do you love most about it?

 

 

Monday Musings

Hello world and welcome to another edition of Monday Musings!

It’s been a crazy weekend and as I write this ( late Sunday evening) it feels amazing to finally sit and get comfy and chill for awhile.

I’m listening to thunder in the distance and the sound of rain falling outside on my deck. Heaven knows we really need the rain here so I’m grateful for that. I also kinda like the sound of evening storms. Do you ?

We hosted my grandsons 6th birthday party this weekend so we were all pretty happy the rain held off all Saturday for his party. We had one of those huge inflatable water slides and probably didn’t need any extra water to go with it 😉

On a side note… you know it IS true…. grandkids are all the amazing things your friends always whispered to you before you had them.. but you thought they were lying or crazy or some other adjective.

Anyway, we did the party, he had a blast and that’s what matters.

I still have an obscene amount of balloons gracing my dining room….

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I finally got some time to work on some of my projects for my space at the Vintage store. If you missed my post on my journey into a vintage business, find it here.  https://sassyfitnesschick.com/2018/07/25/the-journey-of-opening-a-vintage-business/

I love doing small things to fill in at my shop. I scooped this little wood caddy up on a local garage sale site this week.

It was kinda…. well…. sad… but I was already envisioning it’s future beauty….

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Pathetic, right?

But then… just give me a little time with something and then this happens…..

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Does it even look the same now ??

Look inside… I love this…

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Uh…yeah it was a pain in the butt cutting out those squares but so worth it 🙂

I think it came out super cute… such a bright cheery little thing now compared to its former self 🙂

Oh and I’m pretty excited to have had several people contact me to do custom orders for them. Meaning, they have a piece they want me to do some wizardry on.

One girl has a 7 foot buffet. For the love of heaven… nothing small….

I had been chatting with her answering questions, looking at pics and she messaged one night asking if I had an estimate together. I took a deep breath, finished it off, and sent it thinking she’d either decline my price or take it.

The next morning her message simply read… “When can I bring it by?”

Ha… I guess I got the job.

My weekends need to be productive ’cause I’ve kinda signed on to help my son at his shop for awhile since the woman who typically is up front is off gallivanting on a month plus long vacay.

Which means I’m like… a working outside the home kinda woman…  most of the week.

Gah.

So my mornings start with me hitting the floor early to get my workout in, showering and eating yogurt and berries while I get ready at Ninja speeds so I can get in to the shop at a reasonable time.

My “boss” knows I’m training for a duathlon so he’s willing to work with my training schedule 😉

Oh yeah speaking of that…..

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I already rode up this sucker, now the fun part 😉

How about a look down one of the hills I ride on the regular?  and don’t be jealous of my snappy Cannondale bike.

So I get some training in before I go to work…..

My son has a small engine repair shop. I run the front taking in orders, checking people out, answering phone and doing anything else he throws at me.

Like helping him lift a heavy generator into the back of a truck.

Those “Practice”  squats and deadlifts  in my workouts do have pay offs for real life 😛

I had forgotten how… “fun”…. dealing with the public can be in customer service ways or how people can have such high demands and well, gosh, they can be horribly rude.

One customer… “well, I’m not happy. I had this in here for repair recently and it doesn’t seem to be working now.”

Me: “Ok, well when was it in? If it’s recent then we can fix it under warranty, no problem. ”

Customer… “yeah it was in March I think.”

Me: ” Uh… so you mean like about 6 months ago….”

( I always use my smile when I’m dealing out an obvious statement to Mr. Customer)

Then you find out they were using it and ran over a rock or a stump…. like no.. we are not responsible for fixing your stuff for free when you trash it, just because you had it in here 6 months before…

And yes, yes they do expect that.

Or they want stuff fixed but don’t want to pay for what needs to be done, like fix it for free or do just enough to make it work but not do the actual work to fix problem so they can come back and complain.

The other day this man was ranting about a charge for a pick up and delivery fee ( which is the cheapest in town for this service) he’s… older… one day he’s asking me if I’d come cut his grass and telling me he’d make me zucchini bread and the next he’s ranting about the charge and how he’s gonna write negative reviews on us and blah, blah, blah, I just casually tell him no worries we’ll be fine, and may I please have his card number?

Threats are always great too.

When he called back to ask about the exact charge to his card, I told him, as I asked if he’d like a receipt I heard a weird noise and realized he’d just simply hung up on me.

Ah yes. The world of customer service.

I’m constantly amazed not just working there but out in the rest of the world, how horribly awful people can behave to workers behind the counter….like they have a given right to treat them badly…. just because….

I’ve seen to many people go off on baristas at Starbucks over a drink. Like for real. Even if it’s not right, can’t you be decent, talk nicely, and state the problem?

Didn’t your mommy teach you to be polite and respectful ?

The world would be a nicer place if we all took a deep breath and smiled a little, right?

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Saturday morning… coffee n braids 😉 I love my Starbucks baristas.

 

How has your week been? Any new adventures? Any thoughts on the world of customer service? How do you feel when someone is acting poorly to a person behind the counter?

Common Myths of Health And Fitness

fiitmytsjs

 

Hello world! Yeah I know, no Monday Musings yesterday. I had nothing to muse over. Well not entirely it was more like a busy weekend and it just didn’t happen. But if you wanna read some of the past ones, find some here.

https://sassyfitnesschick.com/2018/07/09/monday-musings-18/

https://sassyfitnesschick.com/2018/06/25/monday-musings-16/

The life of writing involves making myself sit and be still and grind it out when I’d rather be up and moving. If there were only a way to do other stuff AND dictate my posts while doing it, that would be awesome 🙂

Anyway I thought we’d talk today about some common myths in regards to fitness and health. I heard something this past week that got me to thinking and I was gonna give it a nod in my Monday Musings but decided there was enough fodder for it to have an entire post of it’s own.

Let’s face it, in the world of health and fitness there’s a lot of things that aren’t true yet people unknowingly buy into them all the time.

Let’s consider a few in this post….

Feel the burn.

I’ve seen this quite a bit lately in different places. The whole “feel the burn” thing in regards to working out.

Now I’m not sure about you, but if something feels like it’s burning during a workout, I’m fairly sure that’s not a good thing.

Feeling a burn could indicate you have over done something or doing more than your body is physically conditioned for at that point.

This is not the same as just working hard in a session and pushing yourself within your current physical conditioning. Our bodies require time to change and adapt to what we put them through, this doesn’t happen overnight or in a few sessions when you feel like you’ve got your “beast mode” on.

If something feels like it’s burning, you really need to stop and not go to that point anymore lest you pick up and injury that sidelines you for awhile.

A gradual, consistent approach that continues to build will let you work harder and longer with less risk for injuries.

FitnessMyth1

The longer you workout or the more you do in a day the better

You might mentally think you are doing something great but really unless you’re an elite athlete getting in some extra work you are simply setting yourself up for potential injury and at best being over tired, sore and not feeling great after the fact.

Stick to a structured daily workout plan, give it your best efforts and call it a wrap. Think quality over quantity.  If you need to do other things consider yoga or stretching to help keep those worked muscles relaxed and loose for your next workout session.

You get no extra gold stars for excess workouts. 😉fitness myth

I’ve gained weight but I know it’s muscle.

I’ve heard this when someone has been working out for like…6-8 weeks. Building muscle is work, hard work. If you’re a woman, it gets even harder. We often don’t lift heavy enough, or often enough and eat enough to build muscle in that fast of a manner. It has taken me time to build muscle, years. Although cycling and running have contributed to my muscle building, I do specific weight lifting a couple times a week alongside that.

If you want to build muscle it will take time, determination, consistency and good nutrition. Did I mention time ?

If you’re gaining weight that early on, you might be eating more than you need so adjust your calorie intake.

fitness myth 2

I’m skipping breakfast because I want to lose weight.

Do you know that breakfast really is the most important meal of your day? Your body has been fasting for hours ( think your last meal the night before) eating properly helps kick start your metabolism for the day, wards off  hunger and helps prevent binging later on when you are full blown hungry.  It will also give you energy for your morning. Not only that having proper fuel helps you to be focused and alert, without it you can be irritable and grouchy. Skipping breakfast won’t contribute to weight loss, but it will keep you hungry and focused on food.

It doesn’t have to be a huge meal, but one that is healthy and offers adequate protein and carbs to fuel your body and brain.

Eating lots of protein gives you more muscle.

Listen, I’m always one who will preach eating protein to you ’cause it delivers a big bang for keeping you from feeling hungry for long periods of time. Your body needs protein to build muscles and grow cells and hair and nails and all that other cool physical stuff. Your body uses protein to build and repair tissues.

However, when it comes to fat loss and a better body, protein is the king of nutrients. Protein can reduce hunger and boost metabolism.

But in the often misguided fitness world, the more is better approach is often heralded as the way to do things.

Yes, you need adequate protein. Yes, if you are athletic you need more than the average sedentary person, but consuming high amounts won’t necessarily put Popeye muscles on you.

Why? Our bodies know what they need and the amounts needed and can only ingest 12-15 grams per meal.  At a point, the excess protein is excreted or stored as fat if it’s surplus calories.

Building muscle is a combination (again) of consistent hard work, daily discipline, lifting heavy and good nutrition.

Not massive quantities of protein.

Try and consume your protein from natural food sources and limit manmade protein drinks, shakes, powders, bars, supplements etc etc.

The 1200 calorie diet.

Ah yes. The standard caloric intake often given to women. Men do get a bit more but it’s just as limiting.

It still amazes me that these standard diets are often assigned to people without any given consideration to their personal needs.

Eating to low amount of calories is just as counterproductive as to many.

If you are seeking to lose weight you need to have a good understanding of yourself, your lifestyle, and your physical level of activity.

All of us have a basic level of calories our bodies need to just be alive. That means to support a beating heart, brain activity, cell growth, breathing… you know.. just the normal things. Our basic BMR ( basal metabolic rate) will be different for all of us again based on our age, sex, fitness level, jobs etc.

Try this calculator for your estimate…. https://www.bodybuilding.com/fun/bmr_calculator.htm

It’s important you know what you’re baseline is and not eat calories under that.

From there, you would determine what kind of work do you do? Is it physically demanding or is it a desk job? What kind of purposeful exercise do you do? None? Light ( 1-2 days a week) moderate (3-5) or more intense (6-7)?

All of these things come into play determining your daily caloric needs. And this can be a shifting scale most days.

For instance, I know on my long training days, I’ll be burning off a lot of calories and making my body work hard. I know I’ll have higher caloric needs based on my day in general, as well as my purposeful exercise. I know I can consume more calories on those days over days where I might just run a 5K that morning to where I don’t really alter my normal eating.

I am aware that on any given day I may need more or less calories depending on my activity level.

When you have a better idea of your personal needs, you can determine the calories you need to lose weight, or maintain your weight.

Eating a big meal makes you gain weight.

OK this is one that for sure comes up around Thanksgiving.  For some crazy reason people go hop on a scale the day after.

Like… why?  Do you just wanna feel crappy for enjoying your day?

Listen up, if you show a gain, it’s not fat ok? You aren’t gonna toss on 2-4 pounds of fat overnight.

Yes, the scale *could* show a gain but I’m gonna just say it’s most likely water weight from all those carbs you took in the day before from potatoes, rolls, dressing, pies etc.

Carbs, if you don’t know this, are like little sponges that hold onto water. Why do you think body builders restrict carbs when they are close to competition? To deplete water out of their muscles.

I would suggest if you go back to your normal eating, getting normal exercise and check again in a couple days, you’ll have weight *loss*.

To stay in shape you only need one or two days a week.

Sorry. That might clear your head or give you a quick burst of energy but it won’t get you in shape or help with any weight loss goals.

Ideally, you should really strive to workout most days of the week for optimal health benefits.

Start with a couple days but aim to get in at least 5-6.

You can crunch your way to good abs.

Sorry… but no.  I cringe when I hear people talking about doing crunches and dutifully going through the motions. The reality is it’s an ineffective way to get those abs. Instead you should be doing things in a combination of interval training, utilizing carbs wisely, getting adequate sleep and keeping stress levels low. Of course the right training moves help too. Moves like squats, deadlifts, and chin ups can contribute to that shaped mid section.

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Want a great looking mid section? Incorporate exercises that work all of these “ab” muscles.

I’m eating healthy, I will lose weight.

Truth is…. you will lose weight if you take in less calories than you need in a day and create a deficit.  Yes, eating healthy foods is definitely what you should strive to have in your day, but if you eat to much of anything your body will take what it needs and store the rest for fat.

Eat healthy, focus on eating just enough to satisfy your hunger, and then move on with your day.  Don’t get caught in the thinking you are going to lose weight if you have no idea of your calorie consumption in the day.

Be mindful of another “trap” by drinking “healthy” liquid calories in the trendy shakes and smoothies. The calories are often astronomical in it and you’d do better eating regular food.

My son used to get a smoothie from a local place. He asked me to stop and get him one and bring it to work. Me being me, I’m standing there picking apart menu and code words that still mean sugar no matter how you try and gloss it over ( good publicity makes you feel like you’re doing yourself a healthy favor) I found the one I was buying for him and almost fainted when I saw it had nearly 1,200 calories in it.  True, it was a large one, but still, that is an obscene amount of calories for something that is being promoted as “healthy” it is close to exceeding daily caloric intake.

When I told him he was shocked and stopped buying them.

Working out will turn fat into muscle.

No. You have fat and you have muscle. You can’t make one be the other. You can lose fat and you will be able to see your muscles better but you won’t turn your excess fat into muscle nor will muscle turn into fat.

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Oh and another myth I’ll put in here that ties in, my favorite, muscle weighs more than fat. ( a way to justify weight gain)

No.

5lbs is still 5lbs. muscle however, is sleek, compact and lean and fat is thick, bulky and fluffy. Having more muscle under your skin gives that “toned” look people always go on about. Toned is a weird way of saying you have some muscle holding your skin out.

And that’s about all I have to say on that topic 😉

I guess I could keep on with other points but I need to bring it to and end.  If you are unsure of something in regards to health and fitness, find credible sources to gain information. Don’t go by what the bulky dude at the gym does or the girl in the yoga pants tells you to eat. Educate yourself on things so you can make the best choices for you.

Tell me, are there some myths you’ve heard that people believe in?