Short Update

Nutrition

My husband and I have started to get back on track with food.  We really struggle with food since we have developed a habit of rewarding ourselves with heavy high-calorie treats.  Josh craves things like pizza, carrot cake, and buffalo chicken dip with chips.  I crave things like thick hamburgers with all the fixings, bagels/donuts/muffins, and frothy-sugary coffee drinks. 

Who hasn't done this?  We tell ourselves, I did awesome this week.  I deserve the chicken alfredo with breadsticks at Olive Garden...oh and that tiramisu dessert (2140 calories BTW...which is about 550 calories more than my DAILY budget).  What we are really doing is sabotaging our goals.

To combat this, I'm trying a substitution method.  I love hamburgers with all the fixings.  Instead, I made zucchini turkey burgers w/ swiss cheese, topped with mushrooms, tomatoes, lettuce, and wickless.  I use those thin multigrain sandwich "buns" or a multigrain pita pocket.  And instead of eating two of them (yeah, I know...disgusting), I eat one, partnering it with a big salad.

My vegetarian version of this is to make stuffed mushrooms.  I sauté red and Serrano peppers with garlic, salt, pepper, and 2Tbsps EVOO.  When they are just starting to get soft, I put them on top of big portabella mushroom caps and cook in the oven for about 20 min on 350.  I pull them out of the oven and sprinkle a little mozzarella on top.  Put them back in the oven for about 2 minutes or until the cheese is melted.  I then top it off with homemade pesto.  My hubby loves these.  I will sometimes put some quinoa in there too for some added protein.

It's still a struggle with a family since our kids wont touch a vegetable with a 10 foot pole and I don't enjoy cooking all that much.  But we are finding ways to make it happen.  Cooking small portions for hot meals.  Making large batches of bean or quinoa salads to snack off of.  Keeping a lot of fresh fruit in the house.  Switching from ice cream to frozen yogurt for the kids.  From frozen yogurt to key lime flavored Greek yogurt for me (yummy...Oikos makes it).

Fitness

I'll keep this short.  Just saying that I got back to the gym today.  I'm going to go ahead and use Jamie Eason's LiveFit program again.  I did well on it last time and I loved how my body was starting to reshape.  Plus...I can get in and out of the gym in 45 minutes if I keep my rests down.  I plan to run at a different time.  I loved bootcamp but I just don't think it will fit into my schedule. 

Make it work People!

Summertime Slug

Becoming a Slug...

This summer was rough.  I live on the west coast of Florida.  It's friggan hot here from April - October but scorching from June - August.  It makes running a real chore at times.  Beyond that I got into an emotional block about exercise.  I started to feel resentful towards the time and effort it took to maintain my weight and it was taking forever to get to my goal weight. 

I know I'm not alone.  Many people start an exercise program or routine fired up.  Then you get set in a routine and some the following issues and excuses pop up. 

10. Image

<-- This picture pokes fun but I think some would switch the captions for these.  The remedy for this one is just saying "fuck it".  Prioritize.  Is your health more important than what you look like while getting fit? 

 

 

 

 

9. Gym costs

While a gym and access to trainers can be helpful there are so many free resources out there to help keep your fitness goals at the top of your priority list.  Check out some of the body weight apps and
websites out there to learn how you don't really need equipment to meet your weight and fitness goals.

8. No Time

The Academy of Nutrition and Dietetics suggests 2.5 hours a week of moderate intensity exercise to maintain your weight.  Increase the intensity for weight loss.  This translates to about 20 minutes a day.  150 minutes a week can be divided in any way you want!  When I was doing LiveFit by Jamie Eason, I was lifting five to six days a week and running three to four times a week.  This was an unrealistic schedule for me during the school year.  Ultimately, you have to look at your schedule and decide what will work best for you.  Some people run super early in the morning, others do classes in the afternoons.  There is no RIGHT way to organize your time.

 

 

7. "I am not amused."

Some may argue that exercise shouldn't be fun.  It should be work.  But let's face facts.  The human race likes to have fun!  I recently started a boot camp program at my local YMCA.  I wouldn't call it fun but my body isn't bored.  Often when exercising starts to feel boring ....something we just have to get through...that's when we fall off the wagon.  As soon as you start to feel like you are just going through the motions, try something new.  Take a spin class.  Kickboxing. Zumba. Boot Camp.  Crossfit.  Get uncomfortable and don't let #10 stop you.

6. Can't see the results

This is probably my personal #1 reason I fall off my goals.  They say it can take 2-3 months to see results.  I am an impatient person.  This seems like a very long time to me.  Something I am trying is keep records.  I record my weight weekly using my Wii Fitness game.  Once a month I take my measurements.  I log what I eat on Lose It! When you keep data, you can start to see trends. Most of my issues with lack of results stems from my diet.  Re-evaluating is an important part of seeing results. 

 

 5. Pain

Pain is a part of training.  I have runner's knee, which is irritation of the cartilage on the underside of the patella.  Because of this I need to take my rest days and strengthen my upper leg muscles to lower risk of severe pain. However, if you are working hard and doing any kind of strength training there will be sore muscles.  Our bodies are amazing and do recover.  I have found that after a day of rest, my body feels better if I continue my program.  If you have a real injury, seek medical attention immediately and listen to your doctor and get informed about your treatment.

 

 

4. Too much too soon

I am so guilty of this one.  Who hasn't started a new program all fired up and then you just taper off because a) you can't maintain that level of intensity and b) you risk injury. Start small.  Take a 20 minute walk everyday.  Work up to 30 minutes 5 times a week.  Then 45 minutes 3 times a week.   When you are ready, add in strength training a few times a week.  I liked the Gorilla app I reviewed a while back because it starts off simple with short body weight work outs and then gets increasingly more challenging as you gain strength. 

3. Lack of plan

Having a plan is all about goal setting.  What are you trying to achieve?  I am still developing my personal goals.  I found this blog written by a trainer in Quebec, Canada and his training website.  I like some of the articles and advice he has.  Read his 5 Components of Physical Fitness.  I felt it was comprehensive and easy to understand.  It give a balanced view of how those 5 components

I like these reflective questions

are connected implying that a well-rounded fitness plan is crucial to overall fitness.

 

 

2. Unrealistic goals

If you set a goal of wanting to run a half marathon, starting your training a month before hand is going to set you up for failure.  However, if you run regularly and slowly increase your pace and distance over time...you will surely meet your goal.  Having a clear plan and goals will keep you from becoming victim to this pitfall.

 

 

1. Loss of motivation

Now this one...this one is the devil!  Who hasn't lost their motivation after a while into a routine.  Again, goal setting can help a lot with this one.  I have found that isn't enough for me.  I need help.  I reach out to friends and family often to help keep me motivated.  I post successes and challenges on Facebook.  I keep this blog.  I invite people to walk or run with me.  When you feel like you are a part of a group, there is a certain level of accountability.  Just like with my students, having high expectations and raising the bar for yourself; you can and will meet those goals.

Back in the Saddle...

I wrote this post to help me get my mojo back.  I am starting my second week at boot camp. It really kicks my butt.  I am doing things I have only seen on Biggest Loser!  I keep telling myself that if those super unhealthy obsess people lived through beatings like this x10...I can hack it one hour three times a week! 

My new goals:
1) attend boot camp 3 times a week for four weeks
2) take a jog or walk on my non-boot camp days
3) incorporate vegan meals once a day

Conquering Your Fear!

 

In fulfillment of my commitment to run one 5K a month until I can run one in 30 minutes or less, I participated in the Athleta Iron Girl 5K in Clearwater this morning.  I have been a little worried about this run since I learned the route was up and over the Clearwater Causeway Bridge.  I didn’t get a trial run in this week due to a busy Mommy schedule which aided in increasing my anxiety.  I set a goal of finishing in at least 45 minutes which is about 7 minutes more than my normal time.  I thought for sure those inclines were going to slow me way down. 

As I began to run, I started my Easy 5K with Jeff Galloway app.  I know it’s pre-recorded and this may sound corny but his coaching has helped me a lot.  He reminded me that I needed to take my walk breaks early in the race so I could finish strong.  Don’t worry about the people passing you.  Run your own race.  So, I shut everything out, listened to my tunes, and tried to relax into it.  My finish time was 38:39!  This is almost exactly the time I got for the Eagle Lake Classic 5K last month, which was a relatively flat course.

My super supportive family!

The Iron Girl is all about girl power.  I saw some amazing women participating.  Mother/Daughter teams of all ages.  A Fab 50 group.  Teenagers running in packs… like they do.  Breast cancer survivors.  Whole families from grandmas to granddaughters.  All women.  All empowering themselves by running together.  It was an amazing thing to be a part of.

I ran alone today but it’s the first time my family has come out to cheer me on in a run.  As I jogged towards the start line, seeing my girls, husband, and father-in-law there to wish me well was a huge motivator.  My fiercely independent daughters were watching their mom run just for the joy of it, just for the wellness of it.  It’s important to me to show them they can conquer anything.  Today that was a huge bridge!  And NOTHING has ever made me feel quite so cherished as hearing them cheer for me as I sprinted for the finish.

Next month, I am going to do a color run.  I am way excited for this one.  Not just because it will be a messy run…but my beautiful and athletic niece is going to run it with me.  I will not let my 15 year old niece show me up! 

A Date Day at Fort DeSoto

The day we got married 8/5/05.
Not a lot of recent pics
of the two of us.

My last post was about the benefits of fitness dates. This is just more evidence.  I wish my phone had been working or that I had a charged battery for my Rebel XTI but alas...pictures were not a part of our day.  I am borrowing some from various other bloggers.

Josh came up with this one all on his own.  For years now, I have been saying how I would like to try kayaking.  Deep down, the idea of being alone on a tiny little plastic boat out in the water...where all manner of sea critters dwell...secretly terrified me.  But this past year has been about testing myself, putting aside fears, and living in the moment.  On the surface kayaking was appealing because of the full body work out it provides; as well as being able to get really close to coastal mangroves, which fascinate me. 

Josh decides we'll grab a big breakfast, head to Fort De Soto Park, explore the fort, do some kayaking, then some swimming at North Beach.  It was so perfect.  We walked around the fort for a while, reading the historical material about how it was used and why it was built.  We both remember the fort seeming bigger when we were kids.  I think it's a shame the other buildings that once housed the officers are no longer on the island.  Then we headed over to the kayaks.

Got this here

We bought two hours in two kayaks.  I chose a Sit-On-Top kayak for my first time out while Josh chose a Sit In.  I liked the Sit-On-Top while we were in the inlet. The water was calm and I had decent leverage for paddling.  I also felt like I was getting a great core workout.  We wanted to explore off the water trail a little but it meant being exposed to choppy water due to wind.  We had done half the trail in 30 minutes so we headed back to switch my kayak for a sit in.  Once we switched we headed out at a leisurely pace.  The Sit In was much more stable in the choppy water. 

While kayaking we got to see lots of egrets and blue herons.  We got to witness a pair of Osprey fishing.  One circled about 200 yards ahead of us.  It tucked it's wings, swooping toward the surface of the water, then plucked a fish with it's talons and soared back to it's water-side nest.  We also got to see a pelican do multiple dives in a lagoon off of the path.  Lots of fish were jumping. Annighas were swimming, fishing, and drying their tar-black wings on the low speed boat signs.

This pic originated from dipity.com...but wouldn't open.

Afterward, we headed to North Beach.  Josh's plans of swimming were waylaid once I felt the icy waters.  Instead we laid on the beach to relax.  We got to see a small pod of dolphins swimming in the distance. 

Our final activity was to take a long walk along North Beach.  We started out by the North Beach Snack bar and walked north along the shore until it curves into the inlet.  You could see all the different currents warring in the water.  A dangerous place to enter the water for sure but apparently an excellent spot for sunbathing, shelling, and fishing.  Across the inlet we saw boats and tents pitched for primitive camping.  After walking for about an hour is was time to wash off the sand and head home.

From the Fort De Soto main page

This was one of the best workouts and most relaxing dates ever.  We made a new memory with each other.  Josh and I have been together 12 years this June.  We will have been married for 8 of those 12 years in August.  Instead of Getting Fit Like No One is Watching...it feels like we are getting fit and I hope people see the benefits of what it can be like when you do it with your partner.

Fitness Dates

Healthy Hearts Beat as One

My husband, Josh, and I decided this week, while trying to figure out what kind of a date night we were going to have this weekend, to do a fitness date.  While there was a movie I wanted to see...I was worried I wouldn't be able to resist the buttery popcorn and soda that usually accompanies the movie.  I suggested a fitness date would be a good idea.  Here are the top five reason why this was a stroke of brilliance!

1) Explore the Great Outdoors
We live in Florida, the Sunshine State.  While most of North America is still experiencing severely cold or snowy weather in early March...it's starting to feel like spring here.  In our county, we have the Pinellas Trail.  It is a linear trail park that starts in St. St. Petersburg, cuts across the county along Tyrone Blvd, and then goes north all the way to Tarpon Springs.  Some sections are more scenic than others.  We started at Seminole Blvd and walked to Tryone Square Mall (4.36 miles) and then headed back. 
We walked by Blossom Lake Park, passed the St. Petersburg/Madeira Beach KOA, and across Cross Bayou.  It was very pleasant with 3 overpasses.

2) Time to Talk
Couples face a lot of obstacles to remain intimate.  Most couples have careers that keep them apart from 8 - 16 hours a day.  By looking at your family schedule and figuring out when you can etch out some time to workout together, you'll be giving yourself the gift of connection.  Josh and I were able to talk about some of the separate activities we have
done that week.  I told him about a lesson plan I was struggling to plan out for an observation.  He told me about his experiences volunteering at the Specia
Olympics and how his classroom observations were going.  We talked about our daughters and our bucket list for summer traveling.  It's not that we wouldn't talk about these things if we didn't walk together but this was such a pleasant way to do it!

3) Collaborative Goal Setting
Setting goals while you are trying to loose weight or get more fit is really important.  See my previous post about goal setting. Josh and I have separate goals.  He has more weight to loose than I do.  I have some personal
achievements that I am working on.  I want to be able to run a 1/2 marathon and eventually a triathlon.  But our training goals are common, run/walk 3 - 5 times a week.  I am also trying to build some muscle. Because we are both aware of each other's goal there is a high level of
motivation, support, and accountability. According to Jari Love, a fitness  instructor, 94% of couples stick with their fitness plan when they work out together.

4) Time to tease
When you exercise, your body produces chemicals that evoke feelings of happiness, reduces stress, and increases libido.  If you are exercising with your partner, you are both producing
those hormones at the same time.  There is a certain amount of playful flirting that occurs while exercising with your spouse.  Whether it's a saucy smile as you bend to lift a free weight, a pat on the bottom as your running side by side, or some playful nudging was you pass each other on the trail...it all can add up to a very flirtatious encounter.  Want more evidence that sweaty workouts with your partner are worth it?  There are a number of
scientific studies that support the idea that exercising = more love making!

5) Cheap!
We spent a grand total of $20 on our 3.5 hour date.  Our usual date night is about $50 for dinner (a huge calorie surplus), and $20 for movie tickets (if it isn't an IMAX or 3D (movie), plus another $15-20 for snacks at the theater (another calorie surplus there). 

So...where are you going on your next date?

Here are some ideas to get you started:

• Picnic Hike
• Beach Fun: play some volleyball, jog along the shore, paddle boarding, etc.
• Row, row, row you boat: rent a kayak or canoe
• Just Dance!  Whether you use the Xbox Just Dance game for the kinect, go out for some salsa dancing, take a class, or hit your gym for Zumba...dancing is a steamy way to exercise with your partner.
• Yoga or Hot Yoga
• Bike ride
• Join a recreation team league.  Most communities have adult rec leagues. 

Setting Goals is Important

 

I am a teacher.  One of the most important skills I teach my kids is how to set small goals when you have a big one to tackle.  By creating a checklist of tasks to achieve, I show them a way for big projects to seem like many small projects which build on each other.  Take my running goals:

Big Fat Juicy Goal:  Run in the Disney Princess 1/2 Marathon. (1-2 years)
1st Goal: Train 3 times a week
2nd Goal: Run in a timed 5K once a month
3rd Goal:  Once able to run a 5K without stopping, begin training for 10K.
4th Goal: Continue training 3 times a week for 10K
5th Goal: Run a 10K every other month (5Ks in off months)
6th Goal: Once able to run a 5K without stopping, begin training for 15K.
7th Goal: Train 4 times a week for 15 K
8th Goal: Run a 15K every other month (alternate 5 and 10Ks in off months)
9th Goal: Once I feel confident that I can run 3/4 of a 15K, begin training for 1/2 marathon.
10th Goal: Train 5 days a week
11th Goal: Run a 1/2 marathon every few months.

These goals may shift and change.  I teach my students to keep a calendar to keep their deadlines visual but training for a physical event is different.  If I get injured at some point that will push things back.  You never know when you will bump up against an obstacle like weather interference, mental blocks, or scheduling conflicts. 

I don't feel a rush to complete my Big Fat Juicy Goal.  It's a dream but I certainly don't want to sprint into it and feel overwhelmed.  I often get Big Fat Juicy Ideas.  I am a big picture person; an idealist; an optimist.  I tend to run full steam ahead without a care of the obstacles or consequences.  This is great when studying a new topic or wanting to experience new things (like food or cultures).  Not such a fantastic thing when the results often end in half finished projects, a messy house, and frustrated students. 

As I get older, and hopefully wiser, I am starting to realize that I should make a plan.  Look closer at the details.  Think smaller (at times).  In my training, that means run often, increase my distance and interval training as I begin to feel stronger.  Pay attention to what my body is telling me, and care for it when it needs a massage, pedicure, a steam, or a soak.

Reflection is a skill most teachers use as a professional tool to assess their success or to analyze there lessons.  We use it with our kids too.  Needless to say, it is a skill that carries over into my personal life.  I have been reflecting a lot about why I am running.  I hated running for a long time.  I came up with every excuse of why I couldn't run.  As most things, it stems back to an elementary school experience where I could not keep up with the athletic kids.  I didn't play sports.  I wasn't very fast.  I also didn't practice and wasn't pushed to be any better.  I was adequate and so that was enough. 

This is no longer acceptable.  Mediocre isn't good enough.  I don't feel the need to be THE best.  I just need to be MY best.  I've spent too much of my life making excuses that I wasn't good enough, smart enough, pretty enough.  I am enough but it doesn't mean I have to be complacent.  I am my daughter's first example of what it is to be a woman.  I don't want their self image to be self-depreciating.  I want them to be strong, independent, and healthy.  And so...I run. 

Get fit like gorilla's are chasing you?!

The Chase

My family and friends know I have been determined to become a runner for the past six months are so.  I have been set back several times by injuries and excuses.  Previous to December 6, 2012...I made it though a lot of treadmill and elliptical cardio in the gym.  But it was mindless and felt like torture.  I would see commercials with girls running.  They were the very essense of confidence and strength.  I had seen the inspirational Pinterst posts of the freedom running could bring.  I desperately wanted to feel like that.   

Don't get me wrong, my friends, I love weight lifting still.  It makes me feel powerful, strong, capable, and fierce.  But what about a sense of accomplishment, what about the high runners speak of at the end of a marathon?  What about overcoming a lifetime of telling myself, "You're not an athlete.  You've never been able to perform athletically."  It's really hard to abandoned years and years of self-doubt.

I was so tired of being afraid of everything.  Tired of telling myself my knees are weak, my shins will hurt, my back can't take it, there are no bras that will support me running.  All of these excuses of why I couldn't.  On December 6, 2012, I ran my first 5K.  I did it because I wanted help raise money for a local education foundation that supports mentorship of under privileged teens.  I didn't train before hand.  I was in horrible shape.  But I finished in under an hour.  I walked most of it but a ran some too.  I could barely move for the next four days.  That is when the chase began for me.

I got new shoes (see my previous post on show shopping). I got a new attitude.  I decided I would run and I started running.  Sometimes at the gym on the treadmill, sometimes on the track at the Y, it mostly outside on the beach and local park trails.  No excuses...just doing it.  Ad the weirdest thing happened.  Running stopped feeling like so,etching I had to get through and started being what I needed to relax my mind, distress my body, and get my creative juices flowing.

Two months later, I am signed up for two more 5Ks.  One is this coming Saturday and the other a month from now.  For the past four weeks, I have run 3 days a week using the Easy 5K with Jeff Galloway App.  I get stronger with every run.  Two days ago, I did 2.94 miles in 42:58 min.  I was outside on a park trail with small hills, some gravel paths, and a strong breeze.  I never stopped.  Afterwards...I felt amazing!  I realized I was going to be able to complete my next 5K with at least 10 minutes shaved off my time.

Gorilla Work Outs

My husband, Josh, comes to me and says, "Want to do a gorilla workout with me?"  Several mental images flashed through my mind.  Like the ones to the right.  However, he was talking about a fitness app.  Check out their info here. 

This week we started using the Gorilla Workout app.  Level 1, Day 1 was four cents of 8 squats, 4 walking lunges (right and left count as 1), 10 modified push ups.  I have never done a lot of body weight workouts.  It was a lot harder than I thought.  Every work out will be a little different and they will get progressively more challenging.  I love that we are working out together a couple nights a week now.  We have common goals that are aligned.  We will reach them at different paces but the complete support and encouragement makes the goals seem completely obtainable.