Month: August 2013

You get mad, you get strong, wipe your hands, shake it off…then stand.

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“Cause when push comes to shove,
You taste what you’re made of.
You might bend till you break
Cause it’s all you can take.
On your knees you look up
Decide you’ve had enough.
You get mad, you get strong
Wipe your hands, shake it off
Then you stand, then you stand!!

Ever feel like you have NO support from those who are supposed to have your back?  Yep…. me too.  That happened this week…… but someone recently told me that it’s your FRIENDS who will support you the most and stand up for you.  So, build a strong friend network of about 2-4 tight friendships and have each other’s backs.
I hear often from friends and clients that their own families don’t support their weight loss efforts and it brings them down.  I had one lady tell me that her Mother always said, “You look great, honey!” even though she was 75+ pounds overweight.  Was her Mom trying to keep her fat?  I sure hope not.  Instead, I believe it was her Mother’s way of trying to build her confidence.  Unfortunately, I believe she went the wrong way about it, because she could have added, “But I know you want to lose weight, and it would be better for your health.”  Sometimes, just a few small words make all the difference.

Another man I worked with said that his family were all overweight and he felt as though they were sabotaging him by always trying to get him to make poor food choices at parties.  “Hey Jimmy, you’ve been good and lost 10 pounds, have a piece of cake!  One piece won’t hurt you!”  >>>  Have you heard THAT one before??  YES???

Actually, that’s VERY hurtful to the person who is trying to get healthy.  Why try to ‘get them to eat’ a piece of junk?  Is it to make themselves feel better about their own laziness??  (I think we are onto something with that one!) 
Actually, when a person has been eating clean and enjoying the benefits, often times “one piece of cake/pizza” will hurt them and make their stomach upset.
So, why do we do this to each other?  Why do the people who are supposed to be the closest to us…. leave us out of family dinners, try to get us to ‘eat’ unhealthy foods, aren’t excited about our endeavors regarding our own health or even running a successful business??
I can’t answer that question, but I can tell you to stop trying so hard.  Those aren’t the people who ‘have your back.’  Sure, they will be there in a time of crises, but on the day to day situations…… if you don’t feel supported by them and they aren’t lifting you up and helping you to succeed……then you need to re-evaluate how much you want them to participate in your life.  Find people who empower you, who make you feel successful, who lift you up when you are down….people who ‘have your back.’

So, the next time you are feeling as if you have no one in your corner… if you are my client or friend, just know that you have me.  I may give you tough love, but it’s only because I have a keen 6th sense and you probably need it.  Don’t write off those other folks, but there’s no need to try to explain something they aren’t attempting to understand.  Just find others who ‘get’ it.  Your life will be so much better for it and less drama/disappointment.

If your goal is fit, healthy, and to weigh less, but you feel you have no support and have fallen off the wagon, YourFitness-411 is here to help.  I pride myself on giving others personal attention to get them started on the right path and then nudge them as needed.
I had a rough week on a few levels ….and then my 14 mile run was horribly long & painful.  I felt broken and doubted my abilities to complete another marathon.  Today’s 7 mile run wasn’t fun either.  But, thanks to supportive running friends, I was reminded that “The bad runs are the best teachers.”  I truly have amazing people from all over the world picking me up when I need it and I’m back to feeling as though I can do this.  Yes, thanks to Team Beachbody, I can say… ‘world.‘
“Everytime you get up
And get back in the race
One more small piece of you
Starts to fall into place.”

Rascal Flatts has it right…… it’s the song that I quoted in the beginning, that I must quote in the end.  I got back up….and I’m back in the race…. and through this past week I’ve learned how strong I really am and who I can lean on.  It’s all falling into place. I hope you can do the same.

(the song is called STAND, by Rascal Flatts)

No regrets when I cross that Finish Line. It consumes me.

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Exercise while on Vacation??  Why Not?  I LOVE to jog in new places and feel empowered because I just did an awesome workout on vaca while most are gaining weight hundreds of miles away from home.

My in-laws own a lake cottage in Northwest Michigan and it’s very peaceful up there.  Yes, it’s in bear country!  You never know what may come out of the woods!

I’m training for a marathon, so taking a week off is not an option.  I did decide that due to achy legs, I needed to decrease my long weekend run by a couple of miles.
I ran on Monday, Wednesday, Thursday, and Saturday and worked out to the new home exercise program by ShaunT called ‘FocusT25’ on my days off of running.  My family also spent 3+ hours cleaning up debris from what I swear was a ‘mini tornado’ all around the lake club.
Saturday’s run was hot & I didn’t get started as early as I had hoped, not to mention the margarita I enjoyed at dinner the night before.  But, I got a solid 10 miles completed.  Thankfully, the lake water was chilly which I considered my ‘ice bath’ that day.  (Ice baths really help my legs to recover faster and decreases joint/muscle achiness/soreness).  They aren’t pleasant though!

Last week we were home, and the kids started school on Wednesday.  After much drama from my kindergartener regarding getting on the school bus with her big brother, she finally was off to school and I was left alone!!  What do I do?  R-U-N!!

Last week’s training runs were all successful and I got all my mileage in:
Monday – 4 miles
Wednesday – 5 miles
Thursday – 5 miles
Saturday – 12 miles
I’m still maintaining a 9:15-10:0 minute miles on anything over 5 miles.  I push it harder on the shorter runs and am accomplishing 8:50-9:30 minutes miles. On off days, I actually rested and then did Les Mills Pump for strength training.  My body has changed a lot and not really for the better.  Because I’m running longer distance (over 60-90 minutes), my body has changed. In the spring, I was gaining muscle and getting more definition.  The past 2 weeks, I’ve actually gained a couple of pounds and feel ‘puffy.’  NOT something any woman wants to feel!  I am leaning out this week, but really want my muscle definition back.  Therefore, I’ve cut back on T25 and am doing Les Mills Pump on my off days, or taking true rest days. With all this running, I don’t need more cardio!  With increased mileage, I’m more fatigued and hungry than usual.  Once this marathon is completed…. I will be returning to less cardio and more strength training.  I LOVE a lean muscle with definition.  I’m not worried about ‘bulk’ because women don’t bulk.  We don’t have the testosterone to do so….. so no fears!  Lift those weights without fear! It’s GOOD for the body!

This week, my running plan is:
Monday – 4 miles = completed
Wednesday – 6 miles
Thursday – 4 miles
Saturday, I’m running a 5k (3.1) “Color me Rad” run with my 9-year-old and still need to log 14 -15 miles for marathon training. 

Many of my runs have been solo lately, which is good and bad.  I’m faster when running solo, but companionship sure is nice!  Last week, I messed up my evening times (t’s getting darker earlier) and got stuck finishing my last 2 miles in near darkness.  I swallowed a bug and stressed myself out being alone in the dark and ended up in tears.  NEVER AGAIN.

I’m learning that often times, running is more mentally fatiguing than physically.  And, I listen to my music quite loud (I’m 65ish % deaf in my right ear and like to drown out my breathing…… don’t judge me) so when a runner passes me on the path, I’m often caught off guard and startled.

Another awesome (note sarcasm) thing about running long distance is the friction skin burns.  I thought I had lubed all my normal spots up pre-run, but realized at mile 10 I had missed some spots.  OUCH!!!  See picture!!!

friction burns

Ahhh…… this is called dedication, folks.  I’ve missed “Girl’s Nite Out” and a friend’s birthday bash this summer all in the name of running.  I’ve gotten up early on Saturday mornings to run to avoid heat and make it to my kids’ soccer games on time.  I’ve greatly decreased my Friday night glass of wine (zero now) so that I’m hydrated for the weekend’s run.  I wake up with stiff joints and sore muscles…… and I’m giving myself pep talks to complete runs.  But you know what??  I’m doing this because I WANT this.  I chose this goal and I’m doing everything I can to make sure I have no regrets when I cross that finish line.  I can tell myself to trust in my training and I can give it all I have knowing that I didn’t slack off.  I have about 4 more weeks of heavy training…. let’s see how these posts reflect my mood, fatigue level, motivation, and desire to do well.  Even I’m interested to see what the next few weeks of training have in store for me.
Chin Up!!  Stay focused and let’s GET THIS DONE!!  *BOOM*   Please keep me in your prayers for a strong mind and swift legs as I run my way closer to the Marathon!  October 20!

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Life is like a bunch of….. Lilly pads!

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Do  you find it difficult to reflect not because of finding quiet time, but because it’s emotionally painful?  Think ‘Lilly pads’.  Confused?  Read more!

frog

This Sunday morning, I was reviewing my life, and choices that I’ve made in the past and have yet to make in the future.  Reflecting in the quiet can really open your eyes & make choices clear.  I am continually trying to find ways to help people succeed in weight loss and gaining control of their health.  Then…. Lilly pads and frogs came to mind.

I don’t know if you are Christian or believe in a higher power… But it’s important to be thankful for your life. You may not be in love with your body, and you may be bitter with the cards you have been dealt.  Maybe you are struggling with relationships, exhausted from trying so hard and not getting anywhere, mourning the loss of a loved one, or just having a bad day…. But ya know what???  You live & learn. Think of the hardships as Lilly pads that you are jumping through to get to the glorious beach.  Along the way, you learn which Lilly pads won’t hold you just by looking at them… Hence making you wiser. Other Lilly pads look good, but sink quickly…..forcing you to fight your way to the next one, hence making you stronger. And yet some seem perfect and you want to stay, but you can’t get to the glorious beach without moving forward.

Give thanks for the situations in your life because they help you to grow, learn, and become stronger. If you make a bad decision, make sure you learn from it and move on. It’s ok!!   You are still loved and living!!  Thank the heavens for our experiences even when they cause us pain… Because they are making us better for the future ahead of us. Without those experiences, we wouldn’t appreciate that glorious beach when we arrive.

Our past makes us who we are for the future.  Our ‘failures’ aren’t failures, they are what creates an inner strength and teaches you lessons.  They are preparing you for something greater to come.  Accept that preparation!

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Signing up tomorrow! (I think?)

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26.2My training for the marathon that I have yet to officially register for has begun!!

Yep, you read that correctly.  I booked a hotel room in January for the marathon in October and I’ve been training for a few weeks now, but have yet to register.  If you have followed my blogs, you will see that I wrote one about fear…. And it still seems to grip me.  However, that will change tomorrow.  YES, I plan on registering tomorrow.  Stay tuned to my social media outlets for the announcement!

I hope to blog about my training on a weekly basis, but I’m a busy Momma, so I can have the best intentions but some nights when I plan to write, I simply am too damn tired!!  Many people think the training is simply getting your mileage in, but there is so much more!!  A person training/running a marathon is NOT the same person who started.  It changes you and you learn far more about yourself than you ever wanted to know.  It’s a positive experience.  Mileage is important, but during those training runs, you figure out which foods & clothing work well for your body, along with mental strength, music, deeper relationships, solve personal problems, find strategies, brainstorm, and get stronger as a person.

I have been running between 9-12 miles on the weekends for 5 weeks now and maintaining a running pattern during the week of 3 runs which are typically on Mondays, Wednesdays, and Thursdays.  Those weekly runs are roughly 3-6 miles.  The weather in July was absolutely perfect for running and by this time on the kids’ summer break, I need a break and thoroughly enjoy the time away.  That’s a reason I fell in love with running in the first place.  It was MY time to spend on ME…… without being reminded of the laundry that needs to be folded or children calling “Mommy!”  I love to just put my earbuds in, listen to my music loudly, breath in the fresh air and spend some time with my own thoughts and prayers while feeling my body work hard.  It revives me and calms me at the same time.  I long for the peace a good run brings to my life.  I’m quite the anxious person with constant ideas/thoughts in my head and when I’m surrounded by too much noise or commotion, I get irritated easily.  I’ve learned to accept it….. and deal with it through running.

Back to my training >>> Many times, I have a running partner who runs with me.  I feel much safer when someone else is running with me (a couple of females have been attacked in the area the past year), we push each other, the company is nice, and as an asthmatic I just feel better having a partner.  But, there are times when I NEED a solo run and there’s been more and more of those lately.  I need those solo times to spend some time with God and figuring ‘life’ out.

The weather has cooperated and is perfect for outdoor exercise.  (You better get out there and enjoy it too!!!!)  My mileage times have been improving and I ran 5 miles last week with each mile being roughly 8:19 – 8:50 minute miles.  My comfort zone is a 9:45 minute mile.   Last Saturday evening I ran 11.5 miles and had serious DOMS (Delayed Onset Muscle Soreness) for a few days.  I haven’t been sore like that in a long time after running.  My knees have been slightly sore, but it changes per hour.  This Saturday, I ran a 12 miler and my right hip got really tight/sore around mile 11.  I then showered, rode to the Cincinnati Reds baseball game, and woke on Sunday without any soreness!  I really think it’s time for new running shoes.  I can tell my shoes are feeling ‘flat’ and my hips/knees/ankles get sore when I need new shoes.  I’d like them to last a 2 more weeks though, so that I’m closer to the marathon.  My Saturday morning 12 miler was a lonely one as I ran it solo.  Because of the very strong storms that roared through Friday night, much of my path had puddles and draining water.  It was a pretty run, as the sky was bright blue and everything had been washed by the rain.  I worked through some personal struggles, talked to God about relationships, and really had to push myself to continue running when my body wanted to walk.  I’m not going to lie; it was tough, but exactly what I needed.  I’m finding that I really need that solo time these days.  Life is a mad rush with the school year starting, so I need time to think and not to be surrounded by social media.

I started a private facebook group for runners so that we have a place to chat, support one another,  give tips, and join one another for races if possible.  That group has provided me with a lot of inspiration and support.  I was told that it’s ok to decrease my mileage for a week and all I needed was another long distance runner to tell me that.  SO, while on vacation this upcoming week, I will slightly decrease my mileage.  Although…. I love running while on vacation.  New scenery, new energy, and it
feels good to be on vacation and still make my fitness a priority.  Too many times people go on vacation and simply want to be lazy.  For me…. I will be lazy after I get my exercise, because it’s a priority and I love doing what others don’t.  My plan for this upcoming week is to cont. with my running on Monday, Wednesday,  Thursday, and Saturday, but with less mileage and while doing the FocusT25 workouts.  (Only 25 minutes a day and it’s great for traveling).  Gotta keep the muscles strong and work them in other ways besides the same patterns (running) to avoid injury, boredom, and to keep them healthy.

What’s your workout plans for the upcoming week?  Did you know that planning your workouts increased the probability that you will actually do it?  When it’s not an OPTION, but a PRIORITY….you will do it.  Feeling stressed?  Workout.  Getting your blood pumping, adrenaline rushing, and focusing on your body, decreases stress and allows you to deal with it more easily.  Use exercise as a medication – a natural remedy.

Happy Running!!  Many people say they can’t run, but only a few truly should not.
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