Friday, June 29, 2012
There was a a huge carboard box full of candy sitting on the counter in our breakroom. It was soon followed by a homemade cake, chewy bars, and other assorted sweets.
With a looming deadline, a high load of stress, and tempations abounding - I knew that sticking to my healthy routine would be tricky this week. But I also knew that with a little bit of planning, I could make healthy choices.
How did I do it?
1. I stocked my desk drawer and the break room fridge with healthy options for me to eat.
All week long, I have munched on HUGE salads full of my favorite veggies and topped with lean protein. I have snacekd on greek yogurt, and organic snack bars. And of course, I made sure to stay well hydrated with lots of water.
2. I squeezed in fitness wherever I could. Some days that has meant taking a quick walk around my office's campus, taking the stairs to meetings, or doing squats, lunged and tricep dips will on a webinar/conference call. While these activities don't pack the same calorie torching punch, that my HIIT workouts and runs do, they do add up.
3. I committed to 2 true workouts and adjusted my work schedule around those times. Tuesday and Thursday, I committed to running 3 miles with my running group. But I knew that making the 6:00 o'clock start time would be difficult with everything happening at work. On Tuesday morning, I asked my hubby to handle getting our daughter to school so that I could go into work an hour earlier, which allowed me to leave on time for my running date. On Thursday, I arranged for a babysitter to pick up my daughter from school so that I could work right up until time to run. I changed at my office and drove straight to the track to meet my running group.
Living a healthy lifestyle is a journey. There are times when it's easy, and there are weeks where it will feel as though the world is conspiring against you. There are two key things to remember when those weeks happen. First, remember you are on a journey - not just trying to reach a destination - do what you, when you can - and do more when you can do more. Second, plan ahead when you can. This may mean prepping meals on Sunday, arranging for a babysitter so you can squeeze in a workout, or working out on your lunch break. Whatever the case may be, you CAN be successful!
Wednesday, June 27, 2012
“ Find a job you love doing and you’ll never work a day in your life”
I am not exactly sure who to attribute the above quote too. My father has said it to me, my high school guidance counselor told it to me, and I heard it from numerous college professors. And thankfully, I have been blessed to find a job that I truly love to do – one where I look forward to getting up each morning and going into my office.
But there is something else that I am passionate about, something that I also love, and something that I long to turn into more than a hobby.
What’s that passion?
Fitness, of course. More specifically, helping other develop of love and appreciation of fitness. Right now, I lead an informal aerobics class at my local church, and am creating various training plans for co-workers and friends. Each time, I help someone, they remark that I should be working in fitness.
So, why aren’t I?
First, I love my day job (healthcare executive) and have no desire to leave it behind. Second, I need to be certified to either offer personal training services or teach group exercises classes at my local gym.
Why not get certified?
Two big reasons have kept me from pursuing my certifications. Obviously cost is a huge factor. The prices I have seen have both certifications costing me between 1500 to 2500 dollars. But the more pressing reason has been my own fear of inadequacy. I am no Jillian Michaels, heck, I am not even the fittest person at my gym. So I kept telling myself that I should not pursue it.
Enough is enough. I AM ENOUGH!
I have been leading a group of ladies twice a week for over a year – and they have collectively lost 75 pounds (there is only 3 of them). I have friends who consistently ask for my helping, thereby validating that I am knowledgeable and seen as a trusted source.
So here it is blog world, I am going to get certified as a personal trainer and a group exercise instructor. Yes, there are a few details to workout (i.e. choosing certifying bodies, dates of testing, etc. But I am really going to do this!
That's what has been cooking in kitchen and going in my tummy this week. What yummy goodies have you whipped up this week? Any tips for meal planning for busy weeks? Quick meal ideas you want to share?
Tuesday, June 26, 2012
The lovely and inspiring Amanda of Run To The Finish is hosting a 30 Day Ab Challenge beginning on July 1. As a healthcare executive, I spend long hours at my desk, which often means poor posture and an overall weak core. Furthermroe, while I love working on toning my arms or legs, I really HATE ab work.
Amanda;s challenge could not have come at a better time. I am think her challenge will help develop a routine for working my core, give me stronger abs, and improve my posture. I woudl love to see each of my readers to join in this challenge.
In my inaugural post, I alluded to the fact that I was not exactly living the healthiest life that I could be living. However, I only gave you half the story. Buried at the bottom of my about me page, is the sentence “After 5 years of battling bulimia, I was able to put my food demons to rest.... or so I thought”. The sentence gives the appearance that my battle with bulimia is of little significance. But the truth is – that battle shaped much of who I am today. And I feel as though I need to share my battle with my readers. If you are concerned that this post could trigger any ED type behaviors in you, then please do not read any further. Skip this post, and check back tomorrow for something happier.
Little girls dream of becoming ballerinas, mothers, teachers when they grow up. They never dream of becoming someone who has to fight an eating disorder. But that is exactly what happened to me.
I weighed 145 pounds when I moved into my dorm room in the fall of 2000. I remember the exact number because I had a physical just two days prior, and the physician commented on the fact that I had gained a few pounds from the previous year. At the time, I was a happy, healthy, 18 year old, who was more than eager to begin the next chapter of her life. Within weeks, I had a core group of friends and a very active social life. However, it seemed that my social life had a very strong tie to food. Every club meeting served some form of grease. For the the school newspaper it was pizza, for the community service organization it usual involved a Waffle House run, Spirit Club socials included an expanse of food (and alcohol). This isn't to mention, the Papa John's parties in my friend Sarah’s dorm room every Thursday night, or the case of cokes my other friend Kim and I would finish off in just 2 short days. I began working with the baseball team in the spring of 2001, and once again, more free food. Cokes between innings, candy bars during rain delays. It was no surprise then that by the end of my freshman year, I weighed 180 pounds. I had gained the "freshman 15" and then some.
Sophomore year came, and I moved into Woodruff North. The move placed me closer to the Student Athletic Complex, and as a result the motivation to work out was born. Every morning (and a lot of afternoons) you could find me sweating away on one of the cardio machines. By fall break, I had dropped 20 pounds. Then came the fateful trip to GNC. One afternoon, in an attempt to alleviate boredom, I went shopping. I found myself in a GNC store buying a bottle of "Diet Fuel". I took the first bottle, and the weight seemed to melt away, so I bought a second bottle. Everyone began to compliment me on my weight loss. Spurred on by their sentiments, I upped my workouts to 3 times a day, and started my 3rd bottle of diet fuel.
Soon, I was restricting my diet to green beans and chicken breasts. For the occasional splurge, I would eat a Lean Pocket. As summer approached, I was tipping the scales at just a meager 123 pounds, the tiniest I had been since high school. I still saw myself as overweight and out of shape. What had started as a seemingly innocent thing had mutated into something more sinister. And it was about to get a whole lot worse.
Junior year brought a lot of exciting changes to my life - a new apartment, a new boyfriend, a new job. However, each of those changes brought an additional amount of stress. Within weeks of the semester's start, I found my schedule so jammed that I had no time to make it to the gym. I compensated by taking a few extra Metabolifes, my new diet pill of choice.
My schedule did not permit much time for a healthy diet either, so I soon began to live off of candy bars and diet cokes. Having a boyfriend meant dates, usually dinner at a restaurant - appetizer, main course, and of course, dessert. The needle on my scale began to creep upward, so I added a few more pills to my daily routine. The recommended guidelines were 1 pill before each meal, I was taking 3.
As the year went on, things went from bad to worse. Working for the women's basketball team had become unbearable - but rather than quit, I kept going back, adding more stress to my already overloaded cart. My "picture-perfect" relationship started to look less than – as my boyfriend couldn't decide if he wanted me for his girlfriend or not. And even when he did, he made hurtful comments - I’ll never forget the night he told me I was average. I should have ended things with him, instead I assumed the problems were due to the weight I had gained (I was up to 145 again), and so I began to experiment with making myself throw up after meals all the while upping my daily doses of Metabolife.
Life with my friends wasn't any better. Metabolife had the pleasant side effect of giving me more energy, but the nasty effect of swinging my moods sporadically. I began to drive my friend (and roommate) insane. Kim realized that my sporadic behavior was linked to the diet pills, but when she tried to help me, I snarled at her like a caged dog - so she did the only thing she could do - she backed away.
To cope with it all, I began taking more and more Metabolife - it gave me the illusion that I could do anything, handle any situation. And for awhile I did. But by April, I was spiraling downward at a rapid rate. I was subsisting on a diet of water, grapes, and Metabolife. My experiments with bulimia were now full-blown – I was making myself sick after every meals. I had begun to blackout, once while driving to campus. I had developed a serious case of depression.
It all culminated in a thwarted suicide attempt. I was sitting on my couch, bottle of Tylenol P.M.s in hand, thinking "Maybe I should take the whole bottle". Obviously, I didn't - only because my boyfriend stopped me. A few days later, the semester ended, and I moved from Atlanta to Tifton for the summer - and to repair my shattered life.
I would like to say that this is the point in my story where I sought help. But it wasn’t. Instead, I got better at hiding my disorder. I would continue until a December night in 2007, when my friend Angela walked in on me making myself sick in a restaurant bathroom. The look of horror, shock, and sorrow is forever etched in my mind. That night she gave me an ultimatum – come clean with my family and friends, so she would tell them.
Over the next few weeks, I shared with my parents, my boyfriend, and a few select friends the battle that I had going on in my mind and body. I began an outpatient therapy program. The road to recovery was long – with slip ups and set backs along the way – but I survived.
By the Grace and Mercy of God, I beat bulimia!
Monday, June 25, 2012
Friday night, Joycie my 2 year old daughter came running up to me with her arms flung high over her head. “Mama, Mama, I have ‘uscles….I strong.” I was not surprised by her declaration – she often accompanies me aerobics and often watchers her Daddy and I lift weights in our home gym. But it was a reminder that I am teaching my daughter what it means to be healthy – and I want to make sure that I get it right. I tweeted about the encounter, and even posed the question “What is the one healthy living lesson you wish you had learned earlier?” via Twitter. All weekend, I thought about the responses I read, and the things I want to teach Joycie. Over and over the four following things stuck out in my mind. So here they are…..
1. The scale measures how much you weigh not your WORTH!: I spent too many years in the cycle of jumping on the scale every morning hoping to see a smaller number than the day before. If I did I was ecstatic, if I didn’t I was felt defeated. Over time, I have come to learn that the scale only shows my weight – which is small picture of my overall health. The scale can not tell me the number of miles my legs have ran, the increase in the amount I can bench press, or how I am able to carry my daughter up and down a 27 foot waterslide without getting winded. I only weigh myself once a month – and only because my work related wellness program dictates such. I hope to teach Joycie that the scale is just a number – nothing more.
2. Foods should not be labeled as good or bad. Some just make you feel better than others: At the height of my eating disorder, I had an extensive list of foods that were either good or bad. I could tell you the calorie and fat counts of each item by memory. And for years afterwards, it was hard not to think of food in terms of good or bad. I have come to learn that I can eat anything that I want in moderation and still achieve my fitness goals. However, I also know that some foods live me feeling bad when I eat them, so I choose not to eat them. I want Joycie to see food as a means to fuel her body, and something to enjoy – not a burden to carry with her.
3. Muscles are beautiful!: Too many woman are scared of lifting weights for fear that they will “bulk up”. I used to be one of those – I was the self proclaimed cardio queen. But now I love to lift weights, and am not scared of developing a little muscle. After all those muscles give me the ability to carry my daughter as she gets older.
4. It’s all about balance: Too much of a good things is still too much of a good thing. I could spend hours upon hours at the gym, running or lifting weights. And I would probably be extremely fit. Yet, it would come at the expense of time with family and friends. In order to be truly healthy (in my opinion), you have to balance work, a social life, and a healthy lifestyle.
Things to talk about: Do you have a healthy living lesson you think I should teach my daughter? What one healthy living lesson do you wish you learned earlier in your journey?
Sunday, June 24, 2012
Sunday: A 2 mile run and a lifting session with my husband.
Monday: Bike Sprints
Tuesday: 5K run with my running group
Wednesday: Circuit Training with Weights
Thursday: Aerobics Class
Friday: Circuit Training with Weights
Saturday: 5K run with my running group
Things to talk about: What ways are you going to sweat this week?
Saturday, June 23, 2012
Last night, my hubby and I took our 2 year old daughter, Joycie, to see Madagascar 3. The movie was great but by the time we got home and settled for the night, the clock was reading near midnight. Such a late bedtime was going to make getting up at 6:30 very difficult. But I had committed to a 3 mile run with my running group at 7:30 – and I did not plan on missing it.
As the self portarait above shows, I was quite sleepy prior to my run. But a bad run is better than no run at all, so I got in my car and drove to the track to meet up with the group. On my way into town, a received texts from 2 separate group members telling me that they would not be making the run. After meeting up with the rest of the group, it was decided the run was not going to happen. The group dispersed and I had a choice – go home or run solo.
I opted to head to my gym and get a run in on the treadmill. I knew I’d feel better after the run. Plus I wanted to try out my new sneakers.
I bought these Nike’s last year when I found them on deep discount at the Nike Outlet. I figured that when my then current running shoes were shot – I’d give these a try. Today was there first outing. And they felt fab! The shoes had just the right amount of cushion and support but were still lightweight. I am going to give them a few more test runs before I declare them keepers. But so far they have earned gold stars.
My treadmill run left me a sweaty mess. I was sleepy so I alternated 5 minutes of running with 2 minutes of walking. Here’s the treadmill when I was done:
A 5K in just over 38 minutes! After my run, I found I was no longer tired and am looking forward to a fun filled day with family and friends. My little cousin has her 5th birthday party this afternoon. I hear there is going to be a giant water slide involved – I can’t wait!
Things to talk about: Have you ever had a workout buddy cancel on you? Did you skip the workout or go solo?
Friday, June 22, 2012
One of my favorite bloggers, the every wonderful MizFit encourages her readers to think of exercise as playout rather than workouts. By terming this way, the focus shifts to the fun of challenging your body not the boredom that can sometime accompany a workout. On Wednesday, my husband had to work late, which meant I would be solo parenting for the evening and I decided to change my scheduled workout into a playout with my daughter.
The first item on our playout agenda was a trip to the local grocery store so that my daughter could ride the mini-carousel. Hoisting a 30 pound two year old on and off the various horses was a great workout for my arms. Then Joycie wanted me to run as she rode, so I ran in circles outside the grocery store. I am sure the shoppers thought that this Mama had lost her sanity – but it made my daughter laugh and that is all that matter.
When we returned home, Joycie and I cranked up the radio and proceeded to have a dance party in our living room. For more than 40 minutes, we danced, hopped, jumped, twisted, and chased each other to the music. I was drenched in sweat and begging for a brief rest, but she just kept going and going. If I could bottle her boundless energy and sell it, I’d be a millionaire.
The key to any good workout is to refuel properly afterwards. The same is true for playouts. Joycie and I dined al fresco with a tea party on our porch.
My playout did not burn as many calories as a run, build my muscles like a heavy lifting session would but it did something even better. It cleared my mind, lightened my soul, and created special memories with my daughter. And I will take that over a smaller size any day!
Thursday, June 21, 2012
A little over a year ago, I along with a few other woman from my church decided that we would start doing aerobics together. Our initial plans was to meet in our church social hall and work out to different exercises DVD’s. However, that did not last very long as each of us had specific DVD’s we like and did not enjoy the others. And the first rule of exercise, is to do something that you love. The group knew that I had taken numerous aerobics classes in college, and had even started my Group Exercise Certification (I never finished but it is on my fitness bucket list), so they asked me if I would be willing to try and teach a true aerobics class. I was a bit unsure but said yes and have now been “teaching” for more than 365 days. Over time, I have come to learn that my ladies like workouts that are quick but efficient. This work out – nicknamed the “Dirty Thirty” by the group is an all time favorite:
Things to talk about: Do you use exercise DVD’s as part of your fitness routine? What are you favorites? Do you have a quick workout that you absolutely adore?
Wednesday, June 20, 2012
It’s Wednesday which means it is time to link up at Peas and Crayons for
I normally post my WIAW during the late afternoon on Wednesday. But I tend to work later on Wednesdays, then only have an hour to come home, change clothes, cook dinner, and then head to church, which loves a tiny window for blogging. And as last week shows, I am highly unlikely to post during such a small window. Therefore, I have decided to post my WIAW’s on Wednesday morning. This means that what you technically see is what I ate on Tuesday – but that can be our little secret, okay?
Lunch: A huge salad with romaine lettuce, spinach, bell peppers, banana peppers, cucumbers, tomatoes, red onion, ham, turkey breast and avocado and hummus for dressing.
Dinner: My Aunt (Mom’s sister) is visiting from out of town and wanted to try a new local pizza place. I ordered a small veggie pizza with whole wheat crust. It was define. The crust had a nutty undertone, the veggies had a bit of crunch to them, and there was more sauce that cheese which is how I like my pizza.
Since these month’s theme is Sensible Snacking, I thought I would share a few of my favorite snacks. As the temperatures rise higher and higher (is was nearly 100 yesterday) I find myself craving things that are cool, crunchy and creamy. So I am snacking on
- Carrots and Red Peppers Hummus
- Greek Yogurt (I put it in the freezer for a few minutes to create a faux ice cream feel)
- Green Smoothies (Loving a strawberry, banana, chocoloate protein powder combo)
- Dark chocolate almonds with a small glass of chocolate milk (as a good way to refuel)
Things to talk about: What are you eating this Wednesday? Do your snacking preferences change based on the season?
Tuesday, June 19, 2012
For those closest to me, it is know secret that I LOVE, LOVE, LOVE food. My favorite part of any vacation is trying new restaurants, and at holidays or family events I have specific requests for the items that should be prepared – so that I can gobble them up. But as much as I love food, I despise cooking. My dislike for cooking from the fact that I don’t feel very good at it. When I am cooking, it feels awkward, forced, I am worried that I am going to mess it up – if it isn’t perfect then it will be failure (Hello Type A personality).
However, last night, as I watched my husband effortlessly (or at least it looked that way) make delish chicken I had an ephinany. When I first started running, I did not like it – it too felt awkward, forced, and was not very good at it. But over time, I got better, it became easier and now I love running. The key to my falling in love with running was practice. I wondered if the same principle could be applied to cooking. And thus Kooking with Kim was born.
Each week, I will choose a recipe to prepare. Then I will document the process here on the blog. I will share my triumphs and failures. And hopefully in the process, I will fall in love with cooking. This week’s recipe was inspired by Tina at CarrotsnCake's OMG Pancakes.
1 ripe banana
1 tablespoon of almond butter
.5 teaspoon of vanilla
Place all of your ingredients into a blender. I used my generic version of a Magic Bullet. Blend away.
After blending, pour the batter into a pan lightly coated with cooking spray. The pan should be on medium low heat.
When bubbles appear thru the batter, you know it’s time to flip.
Stack up your cooked pancakes and top with any toppings your heart desires.
I had enough batter to make 3 pancakes. The third pancake had a mishap while flipping and was slightly misshaped but still tasted delish. I think these would easier to prepare if you used a griddle or griddle pan. I topped my pancakes with homemade strawberry preserves. The pancakes were sweet, moist, and really filled me up compared to traditional pancakes.
Things to talk about: Are you in love with cooking? Do you despise cooking? Do you have a recipe you would like me to try as part of Kooking with Kim?
Monday, June 18, 2012
It’s eerily quiet in my house at 5:35 a.m. The hubby has just left for work, my daughter is still sleeping, and I do not have to get ready for work for another house. What’s a girl to do with free time on her hands – blog and twitter, of course! But I have no true blog post ready to be written, so I thought I would share a few of the thoughts running thru my head on this Monday morning.
1. My legs are incredibly sore after Meg's killer leg workout. I have a date with foam roller later today.
2. The rest of me is just as sore from Annette's workout. I know the soreness is a sign that I worked hard and pushed my body to its limits. And it is just enough soreness that I want to go and do it all again soon.
3. While my workouts are going well, my eating hasn’t been. Father’s Day weekend was too many indulgences – brownies and ice cream, cheesecake, homemade bread pudding, pizza, wings, and lots of other yummy food. For me, no food is “off limits” or bad. Rather, my philosophy is to enjoy everything in moderation. But moderation was not the theme of my eating this weekend. In the past, I would have beat myself up and felt bad for my poor choices. Now, I am just focusing on getting back on track today.
4. One of the easiest ways for me to get back (and stay on) track with my eating is to plan my meals ahead of time. Meal planning allows me to make sure all of my nutritional bases are covered and reduces the stress that can come from standing in the kitchen at 6:00 trying to answer the question “What’s for dinner?”
5. In case you are wondering, here’s what I will be eating this week:
Things to talk about: Any random musing from you on this Monday morning? What is on your meal plan for the week?
Saturday, June 16, 2012
Monday: Bike Sprints
Tuesday: 5K run with my running group
Wednesday: Circuit Training with Weights
Thursday: Aerobics Class
Friday: Circuit Training with Weights
Saturday: 5K run with my running group
Things to talk about: What are your weekly workout plans? Any workouts that you are looking forward too? Any workouts from other bloggers that you are eager to try?
Wednesday, June 13, 2012
“Worrying is like a rocking chair – it gives you something to do but it doesn’t get you anywhere.” ~Unknown
I am a worrier by nature. As a small child, I would spend the night before the start of school worrying if I would like my teacher, enjoy the new subjects I would learn, or if my friends would still like. In my teenage years, I worried about how I looked, how I dressed, if boys would think I was pretty, and if I would make good grades. Fast forward a few years, and I worry about my job, the economy, raising my daughter….and at least a dozen more things – all of which are beyond my control. Worrying leaves me feeling on edge, anxious, and often as though I am operating in a fog.
Turns out according to this study, the mind of an anxious woman has to work harder to perform tasks.
No wonder it is harder to complete a project, when I am worrying about the looming deadline.
Realizing that worrying is doing me a lot more harm than good, I went off in search of ways to combat my anxiety. Here are my 4 tops ways to deal with worry
1. Face my Fears: I am worrying that I won’t meet a deadline at work. I allow myself a few minutes to think thru what the outcome would be if that happened. As I play out the scenario in my mind, I realize that my fear (getting fired on the spot) is highly unlikely. Realistically, my boss would express some displeasure, but would ask me to explain why I missed the deadline. I come to realize that if I really believe that my deadline is unattainable, then I can reach out to my boss or other coworkers for help.
2. Limit my worry time: In a perfect world, I would NEVER worry. But that is not going to happen. Instead, I am learning to allow myself a few minutes a day to worry (for me it’s 5-10 in the morning). I write out the things I am concerned with, pray over them, and the focus on the good things in my life (this is usually when I write my gratitude list).
3. Take a deep breath and move: Sometimes all it takes is a deep breath for me to wash away the worry and refocus. Other days, I need to move. Last week, I could not get a bank statement to reconcile (I’m an accountant by trade) and I felt my anxiety level creeping up. I told my boss that I was taking a quick walk around our office campus. 10 minutes later, I came back to my desk and solved the problem. When I was pregnant with my daughter, I would use lunchtime workouts or evening runs as I way to clear my mind from the pre-baby worries.
4. Reduce my caffeine intake: Caffeine may be great for keeping you energized, but it can also intensify your sense of anxiety as it stimulates your nervous system. I love my morning cup of coffee as much as anyone, but I have reduced my consumption from 2 cups a day to 1 cup every other day, as well as eliminating sodas from my diet. Within a week, I noticed a significant change in my worry/anxiety levels. I remarked to my husband that even on stressful days, I felt less jittery and on edge.
Things to think about: Are you a worrier by nature? What things do you worry about? How do you handle worry and anxiety?
Tuesday, June 12, 2012
My wonderful husband gifted me with the newest version of The BodyBugg as an early birthday present. As soon as it was out of the box, I put it on and wore it to my aerobics class.
The BodyBugg also comes with online software that allows me to track my calories consumed versus my calories burned. I can set a daily calorie deficit goal that meets my set of personal goals. I plan on using this function for the next couple of weeks to see if an increase in eating helps with my constant HUNGER and jump starts my weight loss.
Do any of you have a BodyBugg? Any tips/tricks for a new user?
Thursday, June 7, 2012
And for the past two weeks, I have pushed myself out of comfort zone when it comes to workouts, and my eating has been 80% clean. But I still feel as though I am getting it wrong more than I get it right.
So I decided to sit down and write some concrete goals to help me take this journey further.
1. To weight 135 pounds by my 30th birthday. Currently I weight 143 pounds, that calculates to an 8 pounds loss over 8 weeks. This is entirely doable. I am going to approach my weight loss by both modifying my workouts and cleaning up my eating.
- Workouts: I am going to follow the FANTASTIC workout plan created for me by Annette at Fitness Perks. I will also be doing 2 additional cardio workouts per week (See Goal #2).
- Nutrition: Eat "clean" 95% of the time.
- I define clean as lean protein, healthy fats, whole grains, and limited sugar and processed foods.
- Avoid eating out and limited processed foods: To achieve this, I am going to pack a small insulated lunch bag daily, which will contain breakfast, lunch, and a few snacks. I will spread these meals out so that I am eating something every 2 to 3 hours.
- Avoid mindless eating: In the past few days, I have come to realize that I want to snack around 3 p.m. but I am not hungry. The urge to snack is just a response to stress related to my work. While I have no problem snacking when I am truly hungry, these instances are just empty and unnecessary calories. Going forward, if this occurs, I will drink a glass of water and take a 5 minute walk around our campus. I think this will help reduce my stress and allow me to refocus so that I can finish the rest of my day.
- Training: In addition to follow Annette's workout plan, I will be devoting two days a week to training for my next 5K. The first run of the week will be a tempo run - where I add in faster intervals during a regular run. The second run of the week will be an endurance run - where the focus will be on running a full 5K.
- Gratitude List: Per Annette's suggest, I will write 5 things I am thankful for each morning and each evening. I will compile my top 5 each week and share them in a post on "Thankful Thursdays".
- Me Time: I am taking twenty minutes every day to read something other than work related items or blogs. I have a stack of magazines and a dozen books on my Nook that I am eager to read.
- Weekly Date Nights with Hubby: One night a week where we do something together without our daughter.
- Play Dates with My Daughter: Carve out at least 30 minutes every day to play a game, watch a DVD, or do whatever my daughter wants to do. This should be interesting as I am trusting my time to a 2 year old. :-)
I did not intend for this post to be so verbose. But now that I have typed it all out, I feel better. I have a plan and a clear path to my goals. What are your goals? What does the "healthiest life" mean to you?
Wednesday, June 6, 2012
Another Wednesday means another edition of What I ate Wednesday. As the temperatures rise, I find myself with a smaller appetite. Rather than eating large meals for breakfast, lunch, and dinner, I crave "mini-meals" thru out the day.
Lunch was a repeat of last week's eats - salad and quesadillia. I would love to show you a picture of my dinner - but sadly my camera ate the picture. :-( It was a delish maple almond butter and banana grilled sandwich with a side of fresh blueberries.
This month's WIAW theme is sensible snacking. These days I am snacking on these babies
What have you been eating this week? Link up at Peas and Crayons to share.
Tuesday, June 5, 2012
Oh man! This weights workout delivered! It hit ALL of my muscle groups and had me sweating/shaking/burning by the end. The best part was that I was able to fit it in to just an hour - and that's with a warm up, cool down and stretching. My schedule is pretty packed these days, so having a workout that I can do on my lunch break is a major bonus.
My intentions were to come home after work and veg on the couch. But a co-worker who is looking to get into shape asked if I would go to the gym with her. So at 5:00 p.m., I was beside her on the treadmill. We enjoyed some conversation as we walked on the treadmills for 25 minutes.
As I was leaving the gym, my SIL texted me and asked if I would be willing to lead an aerobics class at our church at 6:00 p.m. I thought about saying no, but realized that I could create a good class without pushing myself too much -- I don't want to overtax my body. I led the group for a 45 minute class, which left them drenched in sweat.
Finally at 7:15 p.m., I arrived at home, tired, a little sore, but riding a HUGE wave of exercise endorphins. I have no plans to workout 3 times a day with any regularity. However, it was a great day in my #sweatstreak.
What workout did you do yesterday? Have you ever worked out more than once, twice, etc. in a single day?
Monday, June 4, 2012
I did not check e-mail, Facebook, the blog or Twitter at all for the majority of Sunday. Rather, I spent that time attending church, enjoying lunch out with my parents, hubby and daughter, and then spending the afternoon hanging out with my family. My daughter and I played chase and danced around the living room -which I am counting towards my #sweatstreak.
What did you do on Sunday? How do you handle active rest days vs. total rest days?
Saturday, June 2, 2012
After dressing, doubling and then tripling check that I had all my gear, I kissed my hubby and daughter goodbye and headed to town. I met my running group at the track where we walked nearly 2 miles at a moderate pace to loosen up our legs. Then we stretched and made our way to the starting line.
The starting gun sounded shortly after 8:00 a.m. The sun was high but there was a nice breeze blowing. I found a pace that comfortable and zoned out to my music. When we reached the 1 mile marker, I looked at my watch, I had ran the first mile in 9:00 minutes. I realized that I had started out to fast, and try to back off. But the damage was done. My lungs were burning and my legs felt like lead.
I walked for a tenth of mile to settle down. Then I started alternating intervals of running and walking - but it was a struggle. Finally, Travis the only male member of our running group caught up with me. His face was the encouragement I needed to keep pushing. He and I tackled the hill at 1.5 miles into the course. At the 2 mile mark, our time was 20 minutes. I thought to myself "I could finish this in 30 minutes". Wrong!
Shortly after we started the last mile, my stomach began to rumble....a sign that my pre-race breakfast was not sitting well at all. I told Travis to run ahead and started walking. I attempted to run/walk but my stomach was really angry. I felt tears building behind my eyes as I thought any chance of being my previous 5K time of 33:45 was toast. As I started the last quarter mile, I saw that our local police office had a line of traffic stopped. Who should be at the head of that line but my Mama. She was waving and blowing me kisses.
Seeing her motivated me to start running again. I dug deep and ran with everything I had, telling myself that the worst then that could happen was I'd get sick. And that would be a small price to pay for a new PR. I turned the corner for the finish line and saw the clock was at 32:55. I went from running to a full on sprint and crossed the finish line at 33:00 even. A new PR!!!
My husband and daughter found me a moment after I crossed the finish line. Joycie (my daughter) was clapping her hands and saying "Hoorah Mama. You did it!" That was better than any trophy or any PR.
Anyone else run a race today? Have you ever had your pre-race meal cause you problems during a race?
Friday, June 1, 2012
While those clouds were only slightly dark, we are knew how quickly they could turn into something more sinister. The thought of being mid-course when a thunderstorm struck did not appeal to any of us. We discussed our option and settled on running intervals at the track. This solution allowed us to get our legs loose before the race but kept us close to our cars if the weather turned nasty. We ran intervals of 400m followed by a walk/jog of 200m. Using this method, we knocked out our 3.1 miles in just over 37 minutes. We stretched and walked back to our vehicles just as the rain drops started falling.
Following my run, I had planned on doing the Heart Pumpin Workout created by Annettee. But my legs protested, so I opted for foam rolling.
What did you do yesterday to get your heart pumping? Anybody ever got caught running during a thunderstorm?