The term starting over, to me, implies failure or having made a mistake. Like when you write a paper for school and the teacher says that is not good enough, now go back to your desk, erase that and start over. I choose not to start over and erase everything that I learned but to move from this point forward. Remembering what I learned and not erasing or glossing over it.
I spent the better part of the summer "playing" at running and allowing myself to fall out of my healthy routine and into a modified state of my old self. After running in my 2nd half marathon and (although I am proud to have finished) had a worse finish time than my first half marathon just a year ago I realized that my unhealthy lifestyle was having a negative impact on my performance and I was not going to allow that to happen again. But instead of "starting over" as I have done in the past...I am choosing to move forward!!
I am not forgetting all of the things I learned over the last 2-3 years (about both myself and healthy living), but I am applying what I have learned as I move in a forward motion.
I have said it before healthy is a lifestyle. It is not a diet or a once of year plan, it is about learning to make the right choice at least 90% of the time. No one is expected to live off fruits, vegies, and lean meat 100% of the time, but if you can make healthy choices at least 90% of the time....you can be "healthy". We all like the guilty pleasures of chocolate, ice cream, pies and cakes....and we can have them, WITH restraint. It is that restraint from sitting down and eating an entire bag of chips or cookies that gets me...If I open a bag then my brain says I should just eat the entire bag!! RIGHT?!?!haha...And we all laugh, but I really could and ashamingly did!!
So, as I challenge myself to move forward, my challenge to you (while I train for my next half marathon, cause I have to redeem myself) is don't let adversity, life challanges, or plain ole frustration get you down. Start making healthier choices for one meal, then two, then three and so on.....remembering that no one can maintain depriving themselves 100% of the time. You will be surprised what happens. You will start to feel better, maybe even a little lighter. As you feel better, then you can add on exercise remembering to make it something that you enjoy doing so that you will stick to it. And, when you begin exercising don't feel like you have to go all out.....as my favorite fitness guru says, "do your best and forget the rest"!!!
Don't keep starting over.....MOVE FORWARD!!
Until next time.....Isaiah 40:31!!!
Monday, November 14, 2011
Monday, June 13, 2011
What to BLOG about?
I know it has been a while since I have blogged...and it is not because I have nothing to say...haha, but it is because I actually had been busy :0)
My story today is about a long-time friend of mine requested (a couple of months ago) that I start walking with her because she wanted to feel better and to lose weight. Little did she know I had more in mind that JUST walking!! hehe....
We did start out walking...but in two weeks I had her doing intervals of walking / running, AND we added weights, pushups, and squats into our routine! She has been amazing through it all, and has become such a blessing and an encouragement to me! She has improved her endurance and strength drastically over the past few months and I am so proud of what she has done!! I have so enjoyed being able to share with her my experiences and encourage her through the difficult times while at the same time, she has pushed and encouraged me as well!!. It is nice to know that others have been through the same things you have, such as; when you are frustrated and you feel like it's your first day running and not your 3rd month (or 2nd year)....when you hit that weight plateau and the scales will not budge.....when you wake up in the morning and have to MAKE yourself get up and go work out, and when you have to talk / coach yourself through an entire workout!!!
God has blessed us with time each week to workout, encourage each other, vent, talk about stupid stuff, laugh, sweat, and I think sometimes almost cry (due to the pain)...haha....and I thank Him for not only allowing me to "pay it forward" but to spend time with a great friend!!
If you want a blessing in your workout.....or in any area in your life for that matter....pay it forward....share with others what you learn and have been through, because while helping others....you get blessings in return!
My story today is about a long-time friend of mine requested (a couple of months ago) that I start walking with her because she wanted to feel better and to lose weight. Little did she know I had more in mind that JUST walking!! hehe....
We did start out walking...but in two weeks I had her doing intervals of walking / running, AND we added weights, pushups, and squats into our routine! She has been amazing through it all, and has become such a blessing and an encouragement to me! She has improved her endurance and strength drastically over the past few months and I am so proud of what she has done!! I have so enjoyed being able to share with her my experiences and encourage her through the difficult times while at the same time, she has pushed and encouraged me as well!!. It is nice to know that others have been through the same things you have, such as; when you are frustrated and you feel like it's your first day running and not your 3rd month (or 2nd year)....when you hit that weight plateau and the scales will not budge.....when you wake up in the morning and have to MAKE yourself get up and go work out, and when you have to talk / coach yourself through an entire workout!!!
God has blessed us with time each week to workout, encourage each other, vent, talk about stupid stuff, laugh, sweat, and I think sometimes almost cry (due to the pain)...haha....and I thank Him for not only allowing me to "pay it forward" but to spend time with a great friend!!
If you want a blessing in your workout.....or in any area in your life for that matter....pay it forward....share with others what you learn and have been through, because while helping others....you get blessings in return!
Thursday, May 19, 2011
Inspiration
Inspiration......In looking up the definition for inspiration I found the following synonyms: encouragement, enthusiasm, motivation, and I thought about how those are all the things that I wanted to do for others when I started this blog about my journey.
When I began this journey, almost 2 years ago....my intention was totally selfish. I wanted to lose weight and become a more healthy person for ME. BUT, as I started on my journey, there were a few people that encouraged and motivated me along the way and it is through the encouragement that my focus changed. Although, it is MY journey...it is NOT about ME...it is truly about INSPIRING (encouraging, and enthusiastically motivating) others to become both healthy AND happy. It is not about being "high-school skinny" or about wearing a size 0....it IS about getting to a point within yourself that you FEEL healthy and you are happy with who you are....in your own skin! It is about being able to look at yourself in the mirror and be happy with what you see and the progresses you have made. THAT, my friends, is not size specific!!
I have been so blessed lately with stories of friends who have started their own journey's and thank God for using me to encourage and enthusiastically motivate others. Now the same people who tell me that sharing my journey has inspired them....have become inspirations to me!!
When I began this journey, almost 2 years ago....my intention was totally selfish. I wanted to lose weight and become a more healthy person for ME. BUT, as I started on my journey, there were a few people that encouraged and motivated me along the way and it is through the encouragement that my focus changed. Although, it is MY journey...it is NOT about ME...it is truly about INSPIRING (encouraging, and enthusiastically motivating) others to become both healthy AND happy. It is not about being "high-school skinny" or about wearing a size 0....it IS about getting to a point within yourself that you FEEL healthy and you are happy with who you are....in your own skin! It is about being able to look at yourself in the mirror and be happy with what you see and the progresses you have made. THAT, my friends, is not size specific!!
I have been so blessed lately with stories of friends who have started their own journey's and thank God for using me to encourage and enthusiastically motivate others. Now the same people who tell me that sharing my journey has inspired them....have become inspirations to me!!
Tuesday, May 3, 2011
Reality
This posting will be brief, but I think it is very important!
Whether you have been on a fitness / weightloss journey for a while or are just starting out, I think there are a few things that are essential to remember:
1. If you want consistent and permanent changes, you must committ to a lifestyle change and not just a "quick fix" solution. BELIEVE me when I say that, YES, you can do a quick fix diet and lose weight very quickly, but if you don't make the necessary lifestyle changes, you will (just as quickly) go back to your previous weight, or worse....heavier!! IT IS NOT EASY, but change never is...but it is so worth it in the end!!
2. You must make the choice everyday to commit to those changes AND recognize that if you "mess up" for a meal or a snack or even an entire day, you just move on passed it and recommit to make better choices for the rest of the day / week / month...etc. Don't beat yourself up for "mess ups", accept them and move forward! It is equally important that you allow yourself to have a "splurge" if you need to...if you don't, you will probably eat everything in your cabinets (plus what ever you can get your hands on) until you finally eat what you are craving. The key in splurging it to limit the amount and frequency of your splurge.
3. Exercise alone will not usually get you to your goal! Sure, it helps and will certainly improve your fitness level, but if you continue to make unhealthy food choices, you are going to have a difficult (if not impossible) time losing weight. There has to be a balance between the calories / fat you burn and the calories / fat you consume.
4. Making yourself accountable to someone (friend, family, facebook.....etc) will help you to stay on track AND will encourage you to stay focused. The more you surround yourself with supportive people, or those that depend on you to help them through the process, the more you will be encouraged to keep on keeping on!!
Whether you have been on a fitness / weightloss journey for a while or are just starting out, I think there are a few things that are essential to remember:
1. If you want consistent and permanent changes, you must committ to a lifestyle change and not just a "quick fix" solution. BELIEVE me when I say that, YES, you can do a quick fix diet and lose weight very quickly, but if you don't make the necessary lifestyle changes, you will (just as quickly) go back to your previous weight, or worse....heavier!! IT IS NOT EASY, but change never is...but it is so worth it in the end!!
2. You must make the choice everyday to commit to those changes AND recognize that if you "mess up" for a meal or a snack or even an entire day, you just move on passed it and recommit to make better choices for the rest of the day / week / month...etc. Don't beat yourself up for "mess ups", accept them and move forward! It is equally important that you allow yourself to have a "splurge" if you need to...if you don't, you will probably eat everything in your cabinets (plus what ever you can get your hands on) until you finally eat what you are craving. The key in splurging it to limit the amount and frequency of your splurge.
3. Exercise alone will not usually get you to your goal! Sure, it helps and will certainly improve your fitness level, but if you continue to make unhealthy food choices, you are going to have a difficult (if not impossible) time losing weight. There has to be a balance between the calories / fat you burn and the calories / fat you consume.
4. Making yourself accountable to someone (friend, family, facebook.....etc) will help you to stay on track AND will encourage you to stay focused. The more you surround yourself with supportive people, or those that depend on you to help them through the process, the more you will be encouraged to keep on keeping on!!
Monday, April 18, 2011
Greatest Joy = Paying It Forward
I think I have said from my first post in this blog, that I hoped one day to be able to "pay it forward" and help others who want to improve their overall health through fitness and exercise. Here is my first story related to paying it forward....hope to have many more as time goes on!!
I had the honor (about a month or so ago) of a friend of mine asking me to start walking with her a couple of times a week to help get her started in a workout / walking program. We began a 3 day / week training program that started out with walking and has progressed into a walk / run program. Little did we know that about 5 weeks later, she would enter and complete her first 5K!! I have to say that it was not only an honor to be asked to help someone out...but it was an even greater honor to see her push through aches, pains, sweating and the "I can'ts " that creap in, to beat her personal record in her first 5K.
When starting out, it would take her an hour to complete 2.9-3.2 miles with her best training 5k done in 53.36, and on last Saturday she completed her first "official" 5k in 50 minutes!! She has worked hard and been dedicated to consistent training and it paid off for her! I am so proud of her!!
I told Frank the other day that I was more excited after coaching her through the 5k than I was after beating my own personal record! What a joy it was to pay it forward and help someone to push through barriers and "I can'ts" and recognize how strong she really is....
We all have it in us...you just have to find that thing from within that gets you up and moving, be it a friend, by yourself, an exercise video, a team...what ever it is, you too can find it if you want to...then you too can hopefully experience the joy of knowing that you can push through things that you never thought possible. Then maybe you too can experience the joy of paying it forward.
The Big Finish!!
Our Team! Angie in front next to me....and she's still smiling!! :o)
I had the honor (about a month or so ago) of a friend of mine asking me to start walking with her a couple of times a week to help get her started in a workout / walking program. We began a 3 day / week training program that started out with walking and has progressed into a walk / run program. Little did we know that about 5 weeks later, she would enter and complete her first 5K!! I have to say that it was not only an honor to be asked to help someone out...but it was an even greater honor to see her push through aches, pains, sweating and the "I can'ts " that creap in, to beat her personal record in her first 5K.
When starting out, it would take her an hour to complete 2.9-3.2 miles with her best training 5k done in 53.36, and on last Saturday she completed her first "official" 5k in 50 minutes!! She has worked hard and been dedicated to consistent training and it paid off for her! I am so proud of her!!
I told Frank the other day that I was more excited after coaching her through the 5k than I was after beating my own personal record! What a joy it was to pay it forward and help someone to push through barriers and "I can'ts" and recognize how strong she really is....
We all have it in us...you just have to find that thing from within that gets you up and moving, be it a friend, by yourself, an exercise video, a team...what ever it is, you too can find it if you want to...then you too can hopefully experience the joy of knowing that you can push through things that you never thought possible. Then maybe you too can experience the joy of paying it forward.
The Big Finish!!
Our Team! Angie in front next to me....and she's still smiling!! :o)
Monday, April 11, 2011
Finding Balance in the Journey
Some might not "get" where I am coming from....but I have found that balance is such an important aspect in my life! It is through finding balance that I have been able to become better at more areas of life and become less frustrated from the sense of spinning my wheels! It is about knowing when to be still and when to be active and finding that balance between the two that gets me through life!!
It is quite obvious that God intended for us to not be sedintary. He purposefully gave us arms and legs so that we could move! Even in scripture, He tells us to be doers, take up the cross, exercise faith....and the list goes on!! But...with everyday life it seems difficult, at times, to get moving.
Then on the flip side the scripture also tells us to "be still"....hmmm.....so how do we find the balance between "being still" and "being doers"? I think that we each have to find that balance within ourselves!! You have to reach down deep inside and MAKE the time for both, because it is this balance and the peace that comes from it, that enables you to make it through the challenges of each day!! If you don't take the time to be still, you will not be rested and ready for doing....and if you don't engage in doing, then you will not build up strength to endure or be clear minded enough to truly rest and be still.
An overly sedintary lifestyle creates tiredness, ailments, obesity, anxiety and can create complacency in your life. While being overly obsessed with movement creates being over stimulated, exhaustion, and less time for being "still". Neither of these should become a single primary focus, but it our responsibility to find the balance between the two.
For example, start by taking 10 minutes in the morning (or evening...whatever your preference) to be still, read scripture, pray, meditate, read a devotional and then take another 10 minutes to do cardio, walk, stretch, or any kind of movement, you will be amazed at how much better you will feel in as little as one week!! As you realize how much better your day / week goes, you will start to find more time (even in small increments) where you can increase movement and even will learn how to combine quiet time with your movement!!
I sometimes even combine my "quite time" with my "moving time"....how you ask?? I quit using my headphones while running (because I spent so much time and energy trying to get them to stay in my ears that I became distracted and frustrated) and started really looking and listening to Gods creations, quoting scripture to get me motivated, listening to my breathing as it comes into rhythm with my running, focusing on relaxing and releasing the stressors of the day!!
So, I encourage you to take time this week to be still and to be moving!! Then let me know in a week or two what a difference it has made in your life!! I think you will soon find, that the more balance you have in your life, the more time you will find to help create that balance through quiet time and movement....
It is quite obvious that God intended for us to not be sedintary. He purposefully gave us arms and legs so that we could move! Even in scripture, He tells us to be doers, take up the cross, exercise faith....and the list goes on!! But...with everyday life it seems difficult, at times, to get moving.
Then on the flip side the scripture also tells us to "be still"....hmmm.....so how do we find the balance between "being still" and "being doers"? I think that we each have to find that balance within ourselves!! You have to reach down deep inside and MAKE the time for both, because it is this balance and the peace that comes from it, that enables you to make it through the challenges of each day!! If you don't take the time to be still, you will not be rested and ready for doing....and if you don't engage in doing, then you will not build up strength to endure or be clear minded enough to truly rest and be still.
An overly sedintary lifestyle creates tiredness, ailments, obesity, anxiety and can create complacency in your life. While being overly obsessed with movement creates being over stimulated, exhaustion, and less time for being "still". Neither of these should become a single primary focus, but it our responsibility to find the balance between the two.
For example, start by taking 10 minutes in the morning (or evening...whatever your preference) to be still, read scripture, pray, meditate, read a devotional and then take another 10 minutes to do cardio, walk, stretch, or any kind of movement, you will be amazed at how much better you will feel in as little as one week!! As you realize how much better your day / week goes, you will start to find more time (even in small increments) where you can increase movement and even will learn how to combine quiet time with your movement!!
I sometimes even combine my "quite time" with my "moving time"....how you ask?? I quit using my headphones while running (because I spent so much time and energy trying to get them to stay in my ears that I became distracted and frustrated) and started really looking and listening to Gods creations, quoting scripture to get me motivated, listening to my breathing as it comes into rhythm with my running, focusing on relaxing and releasing the stressors of the day!!
So, I encourage you to take time this week to be still and to be moving!! Then let me know in a week or two what a difference it has made in your life!! I think you will soon find, that the more balance you have in your life, the more time you will find to help create that balance through quiet time and movement....
Tuesday, March 29, 2011
Addicted to Food / Control
I have come to the conclusion that I am addicted to food!!! :0) who knew!!??!!
I have learned I eat just to have something to do, at times....it is not always about being hungry, but about having something to do or even just eating something because it is in the house. When I eat, it is not always because my body needs it but because I am using my ability to eat what I want /when I want as a way of having a weird sense of control over something. I eat what I want, when I want.... What is that all about??
So what to do now that I have admitted that I have a problem?? Here is my plan:
1. Devotion: Not only does this word mean that I am going to devote my time to determine why I eat when I eat, but I am renewing my devotion time with God. I started my day today with reading scripture and here is what I found...(I don't think God was originally talking specifically about being tempted with food....but it spoke to me, and it fits for me). James 1: 12 Blessed is the man who endures temptation.....vs 13 Let no one say when he is tempted, "I am tempted by God"; for God cannot be tempted by evil nor does He Himself tempt anyone. vs 14: But each one is tempted when he is drawn away by his own desires and enticed. What did I learn: God does not tempt me with food, it is my desires that cause the temptations....I will grow and become a better person for resisting the temptations. It is my desire for control that leads me to eat when I am not hungry and to make unhealthy choices! WOW....
2. Journal: I am going to start journaling my eating. Not just about what I eat, but why I am eating it! I will also celebrate the times I choose to do something other than eat!! My hope is that I will learn to eat to live and not to live to eat!!
3. Continue: I will continue to share my story / journey in hopes that it will encourage / motivate / inspire others. It is through journaling and sharing my story, that I have learned many things about myself and I hope that others have / can learn through my experiences. I want this journey to have a positive end result on me AND on others!!
4. Learn : I want to learn to not only make healthy choices, but to be able to eat things I enjoy, in limited amounts. I currently don't know how to make myself stop....when I am eating something "bad". I have not figured out how to eat one cookie or one serving of any kind of "treat". If I don't want to STOP eating then I don't.....because I want to be in control. Someone says I need to eat 1/4 cup then I am gonna eat 1/2 cup because I can...:0) I know what I should / should not eat, but my desires outweigh my knowledge and the "control" factor takes over!! It is control in reverse...I don't have "self control" to limit what / how much I eat, but I take "control" and eat as much as I WANT to eat!!
I hope, if you have had challenges with being addicted to food or the control you feel by over eating...I hope that you will share your stories here!! It is my hope that we all can help each other learn, overcome, and grow through the journey!! I know this is not going to be an easy journey for me, but my hope is to learn, grow (mentally not physically, haha), and help others.
I have learned I eat just to have something to do, at times....it is not always about being hungry, but about having something to do or even just eating something because it is in the house. When I eat, it is not always because my body needs it but because I am using my ability to eat what I want /when I want as a way of having a weird sense of control over something. I eat what I want, when I want.... What is that all about??
So what to do now that I have admitted that I have a problem?? Here is my plan:
1. Devotion: Not only does this word mean that I am going to devote my time to determine why I eat when I eat, but I am renewing my devotion time with God. I started my day today with reading scripture and here is what I found...(I don't think God was originally talking specifically about being tempted with food....but it spoke to me, and it fits for me). James 1: 12 Blessed is the man who endures temptation.....vs 13 Let no one say when he is tempted, "I am tempted by God"; for God cannot be tempted by evil nor does He Himself tempt anyone. vs 14: But each one is tempted when he is drawn away by his own desires and enticed. What did I learn: God does not tempt me with food, it is my desires that cause the temptations....I will grow and become a better person for resisting the temptations. It is my desire for control that leads me to eat when I am not hungry and to make unhealthy choices! WOW....
2. Journal: I am going to start journaling my eating. Not just about what I eat, but why I am eating it! I will also celebrate the times I choose to do something other than eat!! My hope is that I will learn to eat to live and not to live to eat!!
3. Continue: I will continue to share my story / journey in hopes that it will encourage / motivate / inspire others. It is through journaling and sharing my story, that I have learned many things about myself and I hope that others have / can learn through my experiences. I want this journey to have a positive end result on me AND on others!!
4. Learn : I want to learn to not only make healthy choices, but to be able to eat things I enjoy, in limited amounts. I currently don't know how to make myself stop....when I am eating something "bad". I have not figured out how to eat one cookie or one serving of any kind of "treat". If I don't want to STOP eating then I don't.....because I want to be in control. Someone says I need to eat 1/4 cup then I am gonna eat 1/2 cup because I can...:0) I know what I should / should not eat, but my desires outweigh my knowledge and the "control" factor takes over!! It is control in reverse...I don't have "self control" to limit what / how much I eat, but I take "control" and eat as much as I WANT to eat!!
I hope, if you have had challenges with being addicted to food or the control you feel by over eating...I hope that you will share your stories here!! It is my hope that we all can help each other learn, overcome, and grow through the journey!! I know this is not going to be an easy journey for me, but my hope is to learn, grow (mentally not physically, haha), and help others.
Friday, March 25, 2011
Pushing through!! Philippians 4:13....
Just as in many parts of our lives, running and/ or exercise can come with challenges. It is those challenges, and how I handle them though, that help to make me stronger!! If I did not have challenges, how would I ever improve or grow....right? But man....the challenges are not fun!!
In my running experiences, I have so much trouble...no I HATE the first 3 miles of my run! If I could start out at mile 3.1 I would be a happy camper...but I know that it is those first 3 miles that gets my body ready for the next 3+ miles and that I must endure those first miles in order to be ready for what is to come. If I don't endure the first 3 miles then my heart, lungs, and legs will not be ready for the next miles. I guess it is that way with a lot of things in life...it is the start of something that can be most difficult, then you settle in and are able to push through the rest.
I am not certain why I hate those first 3 miles, but I can tell you that it is during those miles that self doubt, leg cramps, foot pain, etc. are so strong that I just want to throw in the towel and quit. BUT, I don't...I push through, knowing that things will get better. Then, miraculously at mile 3.01 I get this surge of energy, everything stops hurting, and I LOVE running again! How familiar does this sound? There are many things in life that have felt the same way....but I pushed through and am better for having done it. If I did not have to push myself through those tough 3 miles, then running would be easy and how would I ever grow from it? Sounds a little bit like "real life" huh....if we don't experience challenges and if everything were easy peasy....how would we ever make improvements on who we are??
P.S. How do I push through? Quoting scripture, (especially Phil. 4:13 and Isaiah 40:31), taking my headphones out and listening to the beautiful sounds God has given us in nature, challenging myself to make it a little further, to the next lamp post, curve, sign, etc.....
In my running experiences, I have so much trouble...no I HATE the first 3 miles of my run! If I could start out at mile 3.1 I would be a happy camper...but I know that it is those first 3 miles that gets my body ready for the next 3+ miles and that I must endure those first miles in order to be ready for what is to come. If I don't endure the first 3 miles then my heart, lungs, and legs will not be ready for the next miles. I guess it is that way with a lot of things in life...it is the start of something that can be most difficult, then you settle in and are able to push through the rest.
I am not certain why I hate those first 3 miles, but I can tell you that it is during those miles that self doubt, leg cramps, foot pain, etc. are so strong that I just want to throw in the towel and quit. BUT, I don't...I push through, knowing that things will get better. Then, miraculously at mile 3.01 I get this surge of energy, everything stops hurting, and I LOVE running again! How familiar does this sound? There are many things in life that have felt the same way....but I pushed through and am better for having done it. If I did not have to push myself through those tough 3 miles, then running would be easy and how would I ever grow from it? Sounds a little bit like "real life" huh....if we don't experience challenges and if everything were easy peasy....how would we ever make improvements on who we are??
P.S. How do I push through? Quoting scripture, (especially Phil. 4:13 and Isaiah 40:31), taking my headphones out and listening to the beautiful sounds God has given us in nature, challenging myself to make it a little further, to the next lamp post, curve, sign, etc.....
Tuesday, March 15, 2011
Counting Blessings
Count your blessings name them one by one......
I was going to post something completely different this week, and I actually wrote what I was going to post about 2 weeks ago, but just did not feel it was time to post it yet. Not certain why…but am certain that it is a God thing :0)
We all experience set backs or have things take place in our lives that we just don’t understand. We also are all human and have human responses, so questioning and anger are natural and acceptable responses. It is what you do with that anger and questioning that really matters! Do you go in a shell and hide, do you over eat, do you stop working out altogether, or do you do what you can to help yourself out? I encourage you to do what I do when I need a lift out of the mire, when I am in a bad place…..I count my blessing!!! Blessing counting allows me to think about positive things, giving me less time to focus on the negative things that might be happening!!
Blessing number one: That my entire family is so supportive of my fitness journey. It is not just their support that I am blessed with, but their understanding, that for me…it is not about being skinny. My journey is about being comfortable with who I am (in my skin) and becoming healthy and fit. If that means that I lose pounds in the process, then so be it!! But it is not the sole reason for my journey!
Blessing number two: That my brother cared enough about me to encourage me to start running. And that he continues to check up on me and to give me great tips on how to improve my eating habits and workouts. P.s….. I love to go eat with him because he makes good choices, which pushes me to do the same!! Thanks Brudder!! AND that my sis-in-law has been able to run / train with me...whether she knows it or not, she encourages me to train harder!! Thanks Shell-Shell...you will be back at it before you know it!!!
Blessing number three: That a person from my past encouraged me to “talk” about my journey in a blog ( thanks Robert!!). It not only gives me an avenue to journal my journey, but allows me to share what I have learned with others. And I hope encourages others to start a journey toward leading a healthy and fit life.
Blessing number four: That I have friends that have supported me, encouraged me, and been my cheerleaders during this journey. Some check on me by FB, some by phone and some by running and / or working out with me. I don’t know that any of them realize what this means to me, but I hope they do!!
Blessing number five: That I have people who I now know are reading about my journey, are encouraged to get fit and are starting their own journey. Some even are working out with me to start off their journey and that is SO exciting for me!! I said (I think in my first blog) that I wanted to “pay it forward” and I meant it. It is a honor that someone actually wants to work out with me…..go figure!!!
Blessing number six: That God allowed us to move back “home” to be closer to my supportive friends and family. Being around family and friends that love and support you is amazing….don’t ever take it for granted! I feel that I am closer to my family than I have been in many years and I love it!! We have truly re-bonded over fitness!!
Thanking God for the blessings He has allowed in my life!!
I challenge everyone that reads this to take time this week to step back and count your blessings… it really does put a different spin on things!!
Tuesday, February 22, 2011
Non-Runner to Athlete! Making the Decision.... (part 3 of??)
Non-Runner to Athlete!
Making the Decision….
(part 3 of ??)
This article may be a little out of sequence, in appearance, but I have had several requests lately for information about how to start a running / training program to go from running 5k’s to doing half and full marathons. So I decided to compile the information I have sent to others and put it all in my blog…so here it is!!
When you make the decision to go from running shorter distances, to doing longer runs, you must first determine whether you want to do longer runs with a specific time goal (speed running) or if your goal is to just complete the run. My goal was to finish in under 7 hours (the maximum time allowed for the full marathon) and to not be last!!
The reason it is important to determine your purpose / goal, is that if you are looking to finish at a specific speed, your training will be more focused on improving your speed as well as endurance. If you are doing your first long run, just to say you completed it, and are not stuck on a “speed” , then your training will be more focused on endurance, with a little speed training mixed into the weekly routine.
The reason it is important to determine your purpose / goal, is that if you are looking to finish at a specific speed, your training will be more focused on improving your speed as well as endurance. If you are doing your first long run, just to say you completed it, and are not stuck on a “speed” , then your training will be more focused on endurance, with a little speed training mixed into the weekly routine.
Once you have determined your goal or reason for completing the (either) half or full marathon, it is time to develop your running / training calendar. There are many websites out there that will help you develop a calendar, and I am happy to share the one I developed, just shoot me an email. The key is to make your calendar work for you and your family / lifestyle. If you don’t make it flexible and life friendly, then you will be less likely to stick with the program. The reason I say this is that one day a week will be devoted to your long runs. As your distance gets longer, the time requirement on that day is greater. Most people do their long runs on the weekends because it is their normal day off, but if you work some weekends, you will have to work your long run in on another day during the week. Also, as you start your long runs, you need to allow for a day of “rest” on the next day. This rest day does not mean you have to sleep all day (haha), but does mean that you do not run. You can do a light cross training workout, or a simple walk, but NO running.
This paragraph is mainly for those concerned with their speed, but has advice that could relate to all types of runners. If you are concerned about the speed at which you run, you should include a day of “speed training” or intervals into your calendar. Your short runs will also be done at a faster pace than those who are not as concerned with speed. For example, I did my “short runs” in between 30-45 minutes, but those concerned with speed should complete your short runs at 25-30 minutes or closer to your 5k race pace. REMINDER TO ALL: it is not recommended that you do your long runs at race pace unless you want to increase your potential for injury. Long runs should be used to improve your endurance and not a time to work on your speed. Whether or not you’re a “speedster” (unless you are a very experienced runner) it is important to include some walk time in your long runs. Walking, even at a fast pace, gives your stressed muscles a break and this allows for more endurance, which you really need when you start adding on mileage.
The next most important step is keeping running / training log or journal. It is the journal that will help you to track your progress throughout your training. It is important to jot down things such as, how far you ran, the time you did (even include your split times / time of each mile), and how you felt. You can also include anything that “stood out” about the run (ie., had to stop a lot because it was so hot, ran out of water, felt bad, felt great….etc..). The journal will help you to see improvements you have made, and will show you any trends in “bad days”. Yes, every runner I have met has a least on bad running day every month!! I was able to trend mine as they seemed to be the same time every month, but I could not prove it until I started keeping my journal. I actually use my running calendar as my journal so that I do not have to keep to seperate things and can see how well I was able to stick with the program and see my progress at the same time.
I hope, if you are looking at starting a training program, this helps to get you started! Remember, I am not a professional runner or writer, I am just giving you information I learned along the way that helped me in my journey and I hope it helps you in yours!! Please let me know if you have any questions or would like a copy of my calendar, and OH BY THE WAY…..I JUST SIGNED UP FOR MY NEXT MARATHON!!!! It is the Savannah Rock n Roll in November 2011!!! If you want to do a half or full marathon by the end of this year…this is gonna be a great one!!
Monday, February 7, 2011
Non-Runner to Athlete! (Part 2 of ??)
Body over Mind
As you start any work out program, whether it is walking, running, weightlifting, or aerobics, etc. you must know that there are times when your body will feel great and your mind will defeat you. It is my hope that this article will help you learn ways to listen to your body and work through the games that you mind will try to play with you.
When I started walking, I remember clearly how bad my legs hurt, my lungs burned, my whole body seemed to try to reject the idea that I would actually make it burn calories and build strength. My mind, of course, would join right in and I would hear things like; “why do you even try”, “this hurts too much”, “is it really worth it”, “it really is okay to cut it short today”. The odd thing is, as I began to increase my speed and distance, my body rejected less, but my mind still fought me almost every step of the way!! So, how do you get passed the mind game, you ask? Here are a few tips that I have learned along the way.
First, as difficult as it may be some days…don’t let your mind talk you out of doing some type of exercise. Even if it is going up and down the stairs 10 times or running in the yard with the dog, do something! The more often you don’t let your mind tell you, it’s okay to do nothing today, the more your body craves the activity, and the more this craving will overrule what your mind tries to tell you.
A huge part of the program (as I have said before) is just getting out the door, or turning on the treadmill / elliptical, or whatever is your choice of workout! Now, having said that, getting started does not mean that the workout will be a “walk in the park”, but at least you have made the effort. After getting out the door (or on the equipment) you still have to stay focused and motivated. I do this in several ways: 1. setting small goals and stay focused on that goal, such as: I am going to run as fast as I can to the next mailbox / tree / sign, then I will walk to the next……, 2. repeating different sayings over and over to myself, for example, during the marathon I frequently quoted Philippians 4:13, and “I’ve got this”, “I have trained for and can do this”, and 3. when it gets down to it and your brain tells me I can’t do any more, I ask myself, “why?”. Can I not do more because I just don’t want to, or is it because of a real physical reason? I never support pushing through real pain that can lead to injury, but I do encourage myself to push through the “I don’t want to do more” because if I don’t push through it, how will I ever make improvements?
I am not saying that every day is easy for me to get out and do something, but it does get easier! You just have to start doing something, then before long, you are looking back over that past year thinking, man a year ago I could barely walk a mile, without feeling like my lungs were on fire and my legs were going to fall off….now I am able to run ___ miles before I feel that way.
Wednesday, January 19, 2011
Article: Non-Runner to Athlete!
Non-Runner to Athlete!
How does it happen?
(part 1 of ??)
Okay, so I did not do a lot of research before jumping into the world of exercise / running, I just did it. I knew that I wanted to keep the weight off that I had just lost and wanted to break the historic cycle of weight off / weight on. I don’t want this specific blog to be about my journey specifically, but about the things that I learned along the way that hopefully will help others transition more easily than I did into the world of running.
First I have to tell you that most of the articles I have read about running, have been about how it is the cheapest sport to enter and “all you need is a good pair of running shoes”. While that is such a true statement, it is also not all there is to starting a successful running program. The correct part is that you really do need a good pair or running shoes.
Having a good pair of running shoes does NOT mean that you must purchase the most expensive pair of shoes, but that you buy running shoes that are appropriate for your feet. We all have different foot shapes, sizes, arches and strides and it is extremely important to take these things into account when choosing a shoe. From personal experience, I highly recommend going to a running specialty store that will help you choose a shoe based on all of these factors and on how you run. They place you on special equipment that shows the arch shape and pressure points that are specific to how you stand. Then they record you running on a treadmill to assess how your feet land when running. It is after this analysis that they will make certain recommendations for shoes that are best for you. Had I done this early on, I could have prevented a great deal of leg pain and recovery time that happened as a result of buy an shoe that “others” said were great running shoes. A special note, especially for females who are shoe size and fashion conscious, it is not about the look of the shoe, it is about the fit, AND you need to choose a size that is at least one half to one full size larger than what you wear in a regular shoe. Yes, this was a tough one for me!!
Other than shoes, and until you get further into running (running longer distance) the clothing part is really easy! Run in clothing that is comfortable. If you find you like shorts and a t-shirt, then that is what you should wear, comfort is the key when getting started. Also remember that layering is very important if you are running in cold weather.
Now that we have shoes and clothing out of the way, the next most important step is to start moving!! Because you don’t want to start out your program in a negative light, by getting an injury on your first trek out, you should not start out your program by running 5 miles at your fastest pace possible. The key, which I learned much later in my running program is that it is about “time on feet” (comes from my running buddy Donna!!). Learning to run is not about starting out running as far and as fast as you can. That actually is the quickest way to a very bad injury. It is about setting goals and starting out at a pace that works for your body and prevents injury.
When starting your program, it is important to remember that you should start out walking and then add in the running. If it is the first week or two of your program and you are having difficulty just walking, then just keep walking. You can actually make improvements by just increasing the pace at which you walk. Instead of taking 20 minutes to walk a mile, try walking fast enough so that the mile only takes you 18 minutes, and then increase your pace from there. Then when you are ready to add in some running, you start out walking for 3-5 minutes then run for 10-20 seconds. Each week you can decrease the amount of minutes that you walk and increase the time that you run.
Please listen to your body as you run and increase your running time when your body tells you it is ready. You must also remember that your mind will tell you that you can’t, that is why you must listen to your body. I remember when I started walking and tried to run, and a 10 second jog felt like an eternity. My lungs hurt, my legs hurt and I felt like running was going to be impossible. I would have never imagined running for one minute straight!! But if you do it right and listen to your body, you will be running for longer periods of time before you realize it!! Now…I am not saying don’t ever push it, if you don’t push it sometimes you will never progress. What I am saying is there is a fine line between pushing for progress and pushing for injury. Hence the reason you listen to your body!
The next article will be about mind over body (reality). How to train your mind to be your friend instead of your worst running enemy.
Tuesday, January 18, 2011
More on Disney
This will be brief..(it is part of my therapy today....)
I just wanted to share a few special moments during the marathon that I did not mention in my original post. These are a few of the things that stood out and made it possible to get through all those miles (although it still seems somewhat like a blur and a dream!!).
There were many who wore banners in memory and / or in honor of loved ones. I think the ones that stood out were parents who were their in memory of or in support of their children who have / had some type of disease. So not only have these people lived with and endured watching their children with various debilitating or life threatening diseases, but they have managed to train for a very grueling 26.2 mile run!! What unconditional and selfless love....
The next person that stuck out, was the man I mentioned with the saying "if you think running 26.2 is tough, you should ask my mom about her chemo treatment!". What else can I say about that one....made the next few miles look a little different!!
Then there was the gentleman named "Hal"....at least that is what his shirt said. We had passed each other at many points during miles 10 - 26, and thankfully at one point I took my earphones out so that I could enjoy my surroundings. When I did, I heard his story as he told it to another gentleman, and it went like this....I am running for Team Fox, you know the foundation that supports parkinsons research (Michael J. Fox). At this point, the gentlemen were behind me, and as they came around me, I noticed the gentleman had an obvious limp when he ran, and held his arms in an awkward position. It was then I heard him say that he had been diagnosed with Parkinsons and had never run prior to his diagnosis!!
It was also amazing to see all the people there, volunteers, employees, and even people that were visiting the park that were cheering for all of the runners. Our number tags had our first names on them and it was amazing how many strangers called us by name and cheered us through the miles!! What an awesome push that was to get us through to the end.
I think if there was one key thing I learned during this process, it's that in everything you do in life, you must first make up your mind to do it, go through the training or whatever thing it takes to get you prepared, and it is essential that you surround yourself with people who will support you, be positive, and will cheer you on through the process!!
This post is in memory of my baby boy and best buddy, Nicholas Pierce-Ketchum April 22, 1998-January 17, 2011. This is in his favorite place....under the coffee table "hiding" at the farm!!
I just wanted to share a few special moments during the marathon that I did not mention in my original post. These are a few of the things that stood out and made it possible to get through all those miles (although it still seems somewhat like a blur and a dream!!).
There were many who wore banners in memory and / or in honor of loved ones. I think the ones that stood out were parents who were their in memory of or in support of their children who have / had some type of disease. So not only have these people lived with and endured watching their children with various debilitating or life threatening diseases, but they have managed to train for a very grueling 26.2 mile run!! What unconditional and selfless love....
The next person that stuck out, was the man I mentioned with the saying "if you think running 26.2 is tough, you should ask my mom about her chemo treatment!". What else can I say about that one....made the next few miles look a little different!!
Then there was the gentleman named "Hal"....at least that is what his shirt said. We had passed each other at many points during miles 10 - 26, and thankfully at one point I took my earphones out so that I could enjoy my surroundings. When I did, I heard his story as he told it to another gentleman, and it went like this....I am running for Team Fox, you know the foundation that supports parkinsons research (Michael J. Fox). At this point, the gentlemen were behind me, and as they came around me, I noticed the gentleman had an obvious limp when he ran, and held his arms in an awkward position. It was then I heard him say that he had been diagnosed with Parkinsons and had never run prior to his diagnosis!!
It was also amazing to see all the people there, volunteers, employees, and even people that were visiting the park that were cheering for all of the runners. Our number tags had our first names on them and it was amazing how many strangers called us by name and cheered us through the miles!! What an awesome push that was to get us through to the end.
I think if there was one key thing I learned during this process, it's that in everything you do in life, you must first make up your mind to do it, go through the training or whatever thing it takes to get you prepared, and it is essential that you surround yourself with people who will support you, be positive, and will cheer you on through the process!!
This post is in memory of my baby boy and best buddy, Nicholas Pierce-Ketchum April 22, 1998-January 17, 2011. This is in his favorite place....under the coffee table "hiding" at the farm!!
Tuesday, January 11, 2011
Disney Marathon 2011
Since you all have endured my journey this far, I figure I best give you the details of the Marathon (some now, and more of the "fluff" later)
To start with, it was a VERY long 26.2 miles (actually it ended up being 26.72 miles per our Garmins)...but who is counting?? Although it was a very long run, I have to say that if you ever want to do a marathon, then Disney is the one you should choose. Not only (almost every mile) are their characters along the way that you can stop and get your picture made with, there are fireworks at the start, and they have the process / organization of putting together a marathon down pat!!
We started out the day on race day at 0230, yes that was 230 in the morning!! We arrived at Epcot at about 0345 where Frank and Michael dropped us off to start our adventure. We were then "herded" (almost felt more like a death march...haha) to our starting areas where they started the first group of runners at around 0540...yep they were a little behind schedule, but you didn't think about time to much at that point because they had music, DJ's, and fireworks...although it was a very cool 40ish degrees (and for florida that is COLD). I was in one of the last groups of people to start so our group did not start the run until a little after 0600. Thank God they had plenty of port-a-potties located strategically around the starting area as well as along the course!!
So the run began and I was feeling really good. I was able to keep a pretty good pace and had no pain. BUT apparently I over hydrated the day before and that morning, and that along with a nervous bladder, I had to make a pit stop at miles 3, 6, and 9. After that my bladder seemed to calm down....but unfortunately, my legs didn't. At about mile 8 I hit the "wall", which means everything hurt, and I felt exhausted...like I could not take one more step because someone had placed concrete blocks on my feet!! I have had this happen before and read about "hitting the wall" from many runners, so I knew it was something I just had to push through. Because when you hit that wall, you have only two choices....quit or push through it, and I was not quitting!! Miles 8, 9, and 10 seemed to last forever, like they were never going to end, but they did. And when I look back at my times, amazingly it was during those miles that I had some of my best run times!!
Miles 11-15 now seem like a blurr, I think because they were not very eventful. I was feeling good again, except for the blister I could feel growing on my right foot. I did have to finally stop at the medical tent and put some tape on my foot to hopefully prevent it from getting any worse, and it seemed to work.
Miles 16-20, I just kept telling myself: "you have run this many miles before and survived, you can certainly do it now", "the last time you ran this many miles it was sleeting and snowing...at least today it is sunny and the temp is great for running", "I can do all things through Christ....", and any other thing that I could think of to push me through!!
Miles 21-25 were a true test of mental and physical endurance. My entire body hurt with each step, but I knew that the end was very near. It was during these miles that I thought about my sister and all she endured with her leg, and the pain she suffered through before she passed away, and how proud she would be...it was near mile 22 or 23 that I noticed a gentleman who had this on the back of his t-shirt: "if you think running 26.2 miles is tough, you should ask my mom about her chemo treatments"...that hit home, because my own mom had to endure chemo therapy and radiation.....so at this point I heard my mom say what she has told me many times before...to put on my big girl panties and pushed on!! So I did....
Mile 26 was all about rounding the corner and seeing the finish line and my husband!!! I had run / jogged the majority of every singe mile so far and I was not going to end it walking....so here is a snip it of how I ended...I am in the orange shirt and white hat.... **special thanks to the Jamieson's for the video!!
To start with, it was a VERY long 26.2 miles (actually it ended up being 26.72 miles per our Garmins)...but who is counting?? Although it was a very long run, I have to say that if you ever want to do a marathon, then Disney is the one you should choose. Not only (almost every mile) are their characters along the way that you can stop and get your picture made with, there are fireworks at the start, and they have the process / organization of putting together a marathon down pat!!
We started out the day on race day at 0230, yes that was 230 in the morning!! We arrived at Epcot at about 0345 where Frank and Michael dropped us off to start our adventure. We were then "herded" (almost felt more like a death march...haha) to our starting areas where they started the first group of runners at around 0540...yep they were a little behind schedule, but you didn't think about time to much at that point because they had music, DJ's, and fireworks...although it was a very cool 40ish degrees (and for florida that is COLD). I was in one of the last groups of people to start so our group did not start the run until a little after 0600. Thank God they had plenty of port-a-potties located strategically around the starting area as well as along the course!!
So the run began and I was feeling really good. I was able to keep a pretty good pace and had no pain. BUT apparently I over hydrated the day before and that morning, and that along with a nervous bladder, I had to make a pit stop at miles 3, 6, and 9. After that my bladder seemed to calm down....but unfortunately, my legs didn't. At about mile 8 I hit the "wall", which means everything hurt, and I felt exhausted...like I could not take one more step because someone had placed concrete blocks on my feet!! I have had this happen before and read about "hitting the wall" from many runners, so I knew it was something I just had to push through. Because when you hit that wall, you have only two choices....quit or push through it, and I was not quitting!! Miles 8, 9, and 10 seemed to last forever, like they were never going to end, but they did. And when I look back at my times, amazingly it was during those miles that I had some of my best run times!!
Miles 11-15 now seem like a blurr, I think because they were not very eventful. I was feeling good again, except for the blister I could feel growing on my right foot. I did have to finally stop at the medical tent and put some tape on my foot to hopefully prevent it from getting any worse, and it seemed to work.
Miles 16-20, I just kept telling myself: "you have run this many miles before and survived, you can certainly do it now", "the last time you ran this many miles it was sleeting and snowing...at least today it is sunny and the temp is great for running", "I can do all things through Christ....", and any other thing that I could think of to push me through!!
Miles 21-25 were a true test of mental and physical endurance. My entire body hurt with each step, but I knew that the end was very near. It was during these miles that I thought about my sister and all she endured with her leg, and the pain she suffered through before she passed away, and how proud she would be...it was near mile 22 or 23 that I noticed a gentleman who had this on the back of his t-shirt: "if you think running 26.2 miles is tough, you should ask my mom about her chemo treatments"...that hit home, because my own mom had to endure chemo therapy and radiation.....so at this point I heard my mom say what she has told me many times before...to put on my big girl panties and pushed on!! So I did....
Mile 26 was all about rounding the corner and seeing the finish line and my husband!!! I had run / jogged the majority of every singe mile so far and I was not going to end it walking....so here is a snip it of how I ended...I am in the orange shirt and white hat.... **special thanks to the Jamieson's for the video!!
Wednesday, January 5, 2011
Roller Coaster!
This will be a short blog....as the big day approaches, I am very surprised (not certain why) at the flood of emotions that have taken over my mind!!! (I really am no fan of roller coaster rides...neither real or figurative). One moment I am nervous, one I am questioning whether or not I have prepared enough, one moment I am down, then I am up....In everything I have read, I know this is "normal" but am certain now that no article can prepare you for the roller coaster of emotions that take place the week before a "big" race!!! I "know" that I have prepared as much as I can and I "know" that I can do this....but this crazy brain of mine just won't stop! haha....guess I will go do some packing and hopefully take my mind off all the other stuff...cause my dad always says, "your brain can only focus on one thing at a time"!! Gonna put his theory to the test!! Keep your prayers coming for all of us running on Sunday!! Next blog post will be "post" marathon!!
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