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.

grumpy

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.

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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?

 

 

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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?

It’s Easy!

It’s easy!

That’s such a relative term, isn’t it? What is easy for one person, may not be so for the other.

Webster defines easy as ” achieved without great effort, presenting few difficulties”

easy

Reading has always come easy for me. I loved it as a child and was a classic bookworm. Summers were for dragging bags of books home to get immersed in.

Words come easy to me. It’s satisfying to use them in creative ways, to paint pictures and to be able to describe and tell a story.

Now imagine my shock when one of my sons really didn’t like reading. At all.

Why? Because it was work for him. It was hard and he had to have no distractions otherwise it didn’t “stick”.  Words were hard and he did not find the joy in it that I did.

It’s precisely why one year, I too, read “Where The Red Fern Grows”, out loud to him.  In reading it to him, it somehow stuck better, and even though he was older we both enjoyed that time each night reading a chapter so he was ready for the quiz the next day on it.

Word got around that was going on and soon his friends who hadn’t read would ask him…”so what’s going on in the current chapter?”

But ugh… seriously… damn sad book. Tears fell for both of us.

Easy.

Reading and words were easy for me. My son struggled.

I guess we can see this applied almost anywhere in life, right?

The shining athlete, the top scholar, the jack of all trades who can seemingly do anything,  the cook who effortlessly whips a gourmet meal out of nothing but flour, salt, beans and some peanut butter.

Ok, I’m teasing on that, but we all know that ONE person who can work with nothing and make something, and Suzy Q is struggling to follow directions on a box.

Easy.

All of us can do things, can strive for improving on them yet it will never come easy.

Math.

For the love of numbers, I hate math. I’m always semi in awe of people who wield numbers the way I can words.

They look at those algebra equations and it all….makes… sense.

Amazing.  Like how does your brain DO that??

I barely, and I mean barely, skated by my last math class in high school and I really think it’s ’cause my teacher just had a level of mercy on me.

And I did show up for extra tutoring so there was that…..

I was never, ever so glad to say good bye to math class. It’s what freaks me out about ever doing any college stuff. I took a practice exam once for the English and nailed it off the charts.

We won’t discuss the math one…… 😉

Easy.

Easy for some, but not for me.

Hold on… I’m going somewhere….

I was thinking a few times this week during my workouts how some things I view as “easy”, most people think are crazy and can’t imagine doing.  They view it as ridiculously hard.  Hubby tells me all the time he doesn’t know how I do what I do.

This usually comes when we’re driving up a huge hill and I’m telling him what it feels like on bike or foot.  Or telling him about my run/bike/run sessions.

I do it. I don’t think about it. It’s work but it mostly comes easy for me.

Recently doing dead lifts I thought how they weight was starting to feel not as challenging. I’ve been doing around 140lb, at a 3 set 10 reps as a part of my strength  training.

Now some of you who lift a lot.. no laughing.

I try not to overwork my body on weights because training right now, I hit the road the next day and sometimes my legs and lower body are asking why I killed them the day before.

Strength training is icing on the cake for my other sports.

Here’s the deal.

In the term of being “easy”, it’s not.

Honestly, to think of lifting something weighing 140lbs straight up off the floor would seem like work.

My body is going through this wonderful thing called adaptation. I’ve been doing it long enough now that in some ways it’s starting to feel easier, but really, I’m just getting stronger and it means I’m going to have to up my game soon.

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It’s taken a bit of work for this to not feel as hard anymore….

 

When it comes to exercise, so many people put at the top of the list, it’s hard.

Why? Well, because in the beginning, it is!

Exercise can quickly reveal to you that you are out of shape and need to be doing it more.

No one likes that feeling.

Exercise really, I don’t think, comes “easy” to anyone. Well, at least in the beginning stages.

And if you’re wanting to continue, grow and improve, if it starts to feel easy, you should be looking at the next step.

How do I get to the easy part?

In the running world, we talk about base miles. Basically, a foundation that you can build on. You train and work in certain mileage that allows your body to get stronger and make those adaptations that come from the rigors of running.

So many cool things change inside your body as it adapts to it. These changes are good and allow you to stay on your feet longer, work harder and go farther distances without injury.

I didn’t wake up one morning and just decide to go run a marathon. It took months of training building my body and adding more mileage each week.

This is how you need to approach getting into a new exercise regime.

It has to be slow and steady, no matter what activity you may choose to participate in. Doing it in this manner not only keeps your body from hating you the next day, it encourages you to keep pressing on to the next step.

And for you the next step might be literally committing to evening walks around the block.  Or it could mean increasing your distance if you’ve stayed at the same distance forever. You could be thinking of dusting off the bike in the garage ( and you better be wearing a helmet!)

Maybe you want to start lifting some weights. I can’t stress enough to make sure it’s heavy to make you work. I mean maybe 4-6 reps before you can’t lift one more.

Find a starting point and then build from there. Always be mindful to do enough, but not to much in the beginning, to avoid injury.

With a careful, intentional approach, in time you will find yourself thinking that what once seemed so hard, now seems easy.

Tell me. Can you relate? Have you moved from a point of it being hard and painful to feeling easier?

 

 

8 Easy Ways To Stay Active

Hello beautiful people. It’s evening as I write this, unwinding with my preferred drug of choice, a big mug of coffee and patting myself on the back that I didn’t give in to any basic urges and punch someone today.

Working with, and dealing with the public has challenged that a lot lately.

I’m constantly amazed at the sense of entitlement so many have and it’s been an extraordinary and amazing to thing to not only keep my hands to myself, but my tongue too as my brain can conjure up sarcastic comments like crazy.

It’s work keeping that in!

Haha ok I jest…. well…. partially…

But let’s say I’m glad to now be relaxing and letting the ideas out of my head that have been bouncing around for awhile.

I thought we’d talk a bit about ways to make staying active easier. We are ending summer here in the states and moving towards fall and maybe a bit of winter here in the south. Typically a time of year when most begin to want to hibernate inside and the idea of exercise seems like an even bigger chore. Unless you are already a dedicated gym goer or have a disciplined exercise program you may not be thinking it’s a time of year you want to start getting active.

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Earlier this year… the sun looks deceiving… but it was in the high 20’s out riding. Coldest ride ever.  Just call me Ninja. This is what happens when exercise is just something you do 😛

 

So what are some steps to build a fitness plan?

No one, and I’m pretty sure no one, decides they are just gonna scamper into getting active. Let’s be honest, most dread the idea of having to do exercise even though they may talk about it and really want to do it.

You may admire those who are active, understand the benefits of doing it, and strive to do it yourself but somehow you can’t quite put it together. Of course you also understand that staying active take a lot of work and discipline.

Don’t get discouraged. Some planning and structure will go a long way to your success. Staying active does require more work than being sedentary but it doesn’t have to be complicated or difficult to maintain.

Let’s take a look at some ideas to help.

Find the thing you want to do.

It’s important to choose something you think you will enjoy and can stick with. Don’t worry about being “good” at it or thinking you can’t do something. Just get out there and start taking baby steps. In time, you’ll gain confidence at it. If you like what you’re doing, you’ll look forward to your time working out.

Be consistent.

Like building any new habit, consistency is key. Find a time to workout in the day that is suitable for you and your schedule. Forget what your neighbor or sister is doing, you do your thing. Find a time that you can devote to yourself and put it in your day.

For me mornings have evolved over the past few years.  In the beginning it was what I did to get the job done before the rest of my day started. It was hard to get up earlier to get it done but I did.

Mornings are best for me because in the 24 hours of my day it’s when I have people needing and wanting me the least.

I’ve actually come to love being out on the road early. There’s something quite satisfying knocking out miles while the sun is coming up and the world is still getting coffee.

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Favorite view from my bike

Not only that, it just sets an energetic tone for the entire rest of my day.

Pick your time of day and stick to it.

Get your gear ready the night before.

Now days it doesn’t take much for me to reach for my exercise clothes. When I had to be up on Saturdays at 5a.m. for long runs, I had everything laid out for me to just step into. My mind immediately, although still sleepy, knew it was time to get serious. ( I do not wear athletic clothes as “leisure wear”, for me they represent work and my mind shifts to a different mode once I’m in them)

If your clothes, shoes, socks, accessories etc are there and waiting you won’t have to think about putting it all together. Even if you are an evening work out person, have it laid out and waiting.  It will be one less thing you have to think about doing.

Get your nutrition in order.

Knowing what you will have for breakfast and having it prepped will give you less reason to skip on fueling properly. If you are an early morning person, you may have food ready the night before.

Having healthy snacks prepped for pre and post workouts will keep your energy levels up and will be one less thing you have to attend to when you finish.

Have stretches or moves you use at the end of each workout.

I have several go-to yoga moves that feel good after I’ve been running and cycling. This helps my body recover after a workout and ease tight muscles.

Have some stretching and mobility exercises that you can use afterwards. Not only does it feel good, it helps your body to recover faster.

Leave your gear in the same place.

My running bag has everything from some spare change to extra cycling gloves, my running belt, ipod (although I rarely use it on the road anymore) my helmet, glasses, a clean top, and a whole host of other things. I always know where my stuff is at in a moment.

Find a bag or space that is dedicated to what you need for your workouts to keep you organized.

Focus on your workout.

ok I’m notorious for being in the midst of a workout thinking about what needs my attention when I’m done, what I want to write about next, or being distracted by other random thoughts.

This totally takes my mental focus off what my body is doing and keeps me working hard on the task in front of me.

Be in the moment with what you’re doing. Appreciate all your body can do for you, think about how movement feels. All the other stuff will still be waiting for you when you finish.

Plan your workouts.

Seriously.

I literally schedule appointments around knowing the time it takes me to get them in and clean up and look like a respectable human again.

With my duathlon training I consider what days in my week I can devote to my longer sessions, my run/ bike days, and put them there. Shorter mornings may be one of my fast high intensity workouts that I can slam out in 30 minutes or less. Regardless, I know where to fit them in and how much time it will take.

And no, there’s nothing wrong with scheduling that anymore than scheduling a doctors appointment. It’s important, just do it.

With some planning, structure, and intentional purpose you can build a strong and healthy exercise program that will serve you well. When our minds know what to expect we can look forward to being active and truly benefit from each activity.

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Find an activity you can enjoy and look forward to doing 🙂

Tell me, do you have any tips or tricks that helped you get on a disciplined path for exercise?

 

 

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?

 

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?