focus

Choose your “Difficult.”

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Nearly 12 years ago, I had a new little 3lbs. 15 ounce baby boy who was fighting for a normal life at 32 weeks old. I had no control over what was happening to him.
As I sat next to his little ‘glass box’ for hours at a time staring at him breath with wires and machines surrounding us – I was also thinking about my body and if I was ever going to get it back. I felt horrible….emotionally and physically.

Jacob preemie pic

Over the next 5 weeks of going to the NICU I hated my new ‘Mom’ body yet stopped by the Zestos seasonal ice cream drive-thru to get my daily blackberry smoothie to calm my nerves.
Does that make sense??
No – but at that time nothing made sense.
Why would God allow my baby to come early and create this fight for him, for us, and make me so worried/sad that I wanted to vomit everyday? I had no control over what was happening to my son, so I controlled my ‘wants’ with a blackberry smoothie. Damn, they were really good too!!
And, I’ll usually get one a summer because they are tasty, but they always remind me of those scary times. I don’t know why I still do that to myself?
Maybe it’s to remind myself to be thankful because Jacob survived those days and the ONLY reminder is a coil in his heart which does not limit him from activities. I’d like to think it’s to remind myself to be thankful.

jacob preemie with me

I really hated my body then and sometimes I still get irritated when I look in the mirror.  It never seems to change fast enough!!!  I hated how I felt in clothes and how I tried to conspicuously camouflage my stomach. I hated how I felt jiggly and was not the tight and toned athlete I used to be.

Then I had 2 miscarriages and my body seriously went to hell. I was envious of the other Moms who didn’t have pregnancy issues and looked amazing 12 weeks after delivery. I got pregnant a fourth time and ,y baby girl, Lydia, entered my life.
A full term gorgeous baby girl with dark black curly hair, full lips, and big blue eyes.
I knew then that I was done having children. I wasn’t pressing my luck any more!

AND….. therefore it was time to get my body back.

I wanted my husband and children to be proud of me and how could I allow them to be if I wasn’t proud of myself?  I do not believe in the “I’m a Mommy now so I must look like one” theory. I wanted to be a fit and feisty mom that was active and my kids could brag about.

I tried joining the YMCA and fad diets, but all I ever got was frustrations and disappointment. At first I thought if I stopped taking in so much food that the fat would melt off.  I was wrong.  I had no one to help me through it and was too embarrassed to talk to my friends about my weight. Can you relate? Is that normal?

I saw an infomercial on TV and quietly ordered the workouts. I did a few weeks of them without much success and frankly…..it bored me.
So, time to try something a little more challenging. I needed solid motivation and to start a real weight loss program. I ordered P90X , started using Shakeology for a quick nutritional drink, and joined Team Beachbody so I had a free coach who knew what she was doing to push me and answer my questions.
On my bad days, I reached out to her.
On my good days I reached out to her.

Beachbody before after

 

I lost 15 pounds and more importantly, FELT BETTER.
I’ve learned that self confidence and having energy without making poor food choices is the BEST FEELING EVER.
I started running, joined races, ordered more Beachbody home workouts (I now own over 16 programs) and even when I fail …. Which I do daily……. I fail forward.
I had knee surgery last spring which despite my best efforts created a few extra pounds that I’m struggling to get off. Stress and lack of sleep are the culprits —- I know that for sure!

Lisa Phone September 2014 soccer, family picnic, class reunion 2076

My fate was NOT to be a “typical Mom” who complained about her body and was jealous of others. It sucked many days but I had to choose my ‘DIFFICULT.’
It is difficult to: be fat and it’s difficult to workout each day and eat better.

—->> But one difficult is worth it and the other is just a waste of time and annoying for others to hear you talk about wishing you were smaller.

Some things in life we have NO control over —- such as a preemie baby or miscarriages.
Other things we have ALL the control over — such as what you’re putting in your food hole each day.

** Reminds me of this sweet little prayer I have plastered all over my house:
Grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And the wisdom to know the difference.

Create your change. Change your difficult. 
Do it now before it’s too late and do it so you love yourself for fighting each day to be better than yesterday. The fight is worth it.
IMG_3463My son and I running his first 5K a couple years ago. 🙂

Confusing mix of Focus, Disarray, & Cliché

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Life Happens.
This too shall pass.
When it rains it pours.
What doesn’t kill you makes you stronger.

  Cliché. Everyone says them and everyone means well.  Just don’t say them to me right now.

no clichesHave you had a clear & focused life plan ….and then it completely changes in an instant?
That instant maybe a phonecall, an accident, announcement, or a single heartbeat. It stops you in your tracks and makes that focused plan fuzzy.
One misstep on the volleyball court changed my focused plan. I’ve been playing volleyball competitivley for over 25 years. One wrong step and BOOM!….pain, panic, and pity flooded me. I knew I had torn something in my knee. I instantly recalled many of the patient’s I’ve treated the past 18 years and their words on how they tore tendons, ligaments, muscles, cartilage. I instantly knew exactly what they were describing to me. It was a lightbulb moment I would have been fine never experiencing.

Two months ago I was focusing on my my presentations for local high schools, sports teams, company luncheons, etc. on ‘Food & Food Timing For weightloss and sports performance’.
I was editing my resume and actively looking to log more hours as a therapist while consulting with more clients regarding their food habits and tweaking those habits for success.
I was planning my running/training schedule for 2 upcoming Ultra Ragnar races in Chicago and Nashville. I was excited about a few days away from busy family life to run on the open road in new places.
My personal life is going through some changes which terrify me too, but the vision was clear.

Fast forward to today.
I sit here drinking my coffee and my brain is in complete disarray.
• My knee has stitches in it from a menisectomy 5 days ago.
• My range of motion (ROM) isn’t where I want it yet and my quad is having difficulty waking up. (Can you imagine if I didn’t take care of my body how much worse it would be?)
• I am pissed that I’ve gained a few pounds since my knee injury and can’t run to feel better.
• I just told my Ragnar team that I will NOT be participating in either race this year. (VERY hard decision since it’s a passion of mine)
• It’s hard to pick up more therapist hours when I’m recovering and on a crutch myself.
• I have about 12 individuals that want to take the leap of faith and join my Beachbody team as reps, but fear is holding them back. “Take the leap! It’s worth knowing if you can do it or not vs. just thinking about it!” (That’s what I find myself repeating often).
• My kids are feeling the stress of these last few weeks of school, friend drama, and other situations which are causing them to be irritable.
For the first time in my ‘type A’ personality life…. My future is uncertain and I have no idea what I’m really doing!  EEEEEK!!  This is foreign territory for me! The last time I felt like this was the first morning I woke up in the dorm room my freshman year of college in Cincinnati. I had NO idea what to expect or how to cope with college. I had NO idea how my journey would play out or end.
BUT…. As usual, it all worked out. I caught the hang of college life and embraced a daily schedule. I found focus and graduated with a 4.0 and an amazing job. It wasn’t easy…. I had a hell-of-a-time somedays.

Because of that, I know I can get through all the uncertainty now of my personal and professional life. I know I am strong enough to conquer anything thrown at me & I have the personality for success. I don’t need cliches.  The problem is, sometimes I don’t WANT to be strong enough. Some days, I just want to cry in my coffee and ask the famous question… WHY ME?

I know there must be a plan. A bigger plan than what I know.
There MUST be a reason why I have been forced to slow down, refocus, experience surgery and therapy as a patient vs. the therapist, leave my Ragnar team, and look at my future in an entirely new solo way.
one choice away from changing your life
I have to BELIEVE.
I don’t have to like it. I don’t have to know all the answers. (Did I really just say that?) I don’t have to be strong and pretend I have it all together all the time. (That’s a new lesson I’m learning). I don’t have to do this alone.

With prayer and some healthy support from others, I’ve been forced to see life in new ways.
I know a few things for sure.
• I will continue to educate and assist others on changing their food and exercise habits to create success & more active lifestyles.
• I will continue my mission to help others feel better about their bodies & do my part in fighting childhood obesity and food addictions/disorders.
• I will continue to be a leader for my children & someone they can depend on with 100% certainty.
• I will continue to fight my way back to running and rehab this knee and I will for CERTAIN have the body I’ve been focused on by my 40th Birthday this October.
• I will be a leader in the community.

Mark my words…. I will look back at all this in October as I’m running a half marathon near the ocean and celebrating my milestone Birthday in bikini with a banging body in the warm sand & know that I HAD to go through all these debacles to get to there. I have lessons to learn and I’m in the middle of them. I’m very determined and I will not apologize for it. I will be successful.

But for now… I’m going to rewarm my coffee, listen to the rain, and Google races near the ocean the weekend of October 17/18. Then, grab my crutch and go to the gym to ride the bike for increased knee range of motion while I review the food presentation I’m giving at a company luncheon this week.

NEVER GIVE UP.
When the world seems gloomy & nothing is going the way you expected……stay with the fight. Remind yourself that there is a lesson in the times of struggle and something brighter is in your future.
Make no apologies or excuses and find the peace of mind you deserve.
YOU. ARE. WORTH. IT.

happy life close upIf you would appreciate assistance finding your focus and plan regarding food, exercise, sports performance, or body image goals – please reach out to me. I’d be happy to assist you and keep you focused. Bashford.Lisa@yahoo.com

Will an Oreo cookie will make you feel better?

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cropped-lisas-phone-early-may2014-428.png

Ever wonder why you’ve stopped losing weight or maybe you’re doing everything ‘right’
but the fat is still hanging on??
Take a close look at your daily stress and learn how to jump start your body for success.


WHEN CORTISOL LEVELS RISE,
INSULIN LEVELS RISE TOO AND INSULIN IS A FAT STORING HORMONE.
(Did you just have a light bulb moment?)

 

Let me explain more >>>

The hormone “Cortisol” is linked with emotions and the body releases Cortisol in times of stress & emotional situations.
** Humans are naturally wired for emotional pleasure & drive. The part of our brain that relates to this is the Amygdala which is our “sensor’ for emotions.  This blog gets better, I promise.  Stress & emotions cause us to take actions that are not healthy for us… such as: eat the wrong foods at the wrong time and make big purchases. Do you eat or shop when stressed? Not only are we making impulse unhealthy decisions for our bodies and bank accounts, but cortisol is being released in the body.
Cortisol = inflammation.
When cortisol elevates, so does insulin, and the body starts to store fat.
Inflammation and fat storage…. sounds like a disaster, right? It is!!!

Do you want inflammation in your brain and body for long periods of time? I don’t!
amygdala

** STRESS IS A KEY FACTOR IN THE DEVELOPMENT OF ADDICTION.
Another thing to think about….. Serotonin is a chemical created by the human body and is manufactured in the brain and the intestines. Too much or too little of this chemical can cause many symptoms. The majority of the body’s serotonin, between 80-90%, can be found in the gastrointestinal tract. It is commonly regarded as a chemical that is responsible for maintaining mood balance.
Having obscene amounts of sugar and carbohydrate over long periods of time can max out our serotonin machinery, leaving us unhappy, carb-craving, and depressed. What happens when you are unhappy, carb-craving, and depressed??
You reach for more junk food and sugar.
See the cycle??
____________________________________________________________________________________
How do we solve this?
Telling someone to “decrease your stress” is irritating. If it were that easy, we would!!!!
There is no ‘perfect’ answer for each human body. But, we must FOCUS and be MINDFUL. Those 2 words go together so well!! When you find yourself reaching for the Red Velvet Oreos or ready to buy that new TV, stop ‘justifying’ it and realize that your human brain is wired for that action when it’s stressed…but you can change that!

red oreos Here are techniques to try. 
Find 1-3 that work for you and practice them often.

  • Breathe deeply and FOCUS on the breath.
    Be MINDFUL and honest with yourself about what is going on in your life that could be causing stress, irritation, annoyance, and the feeling of being overwhelmed.
  • Consider starting a food journal and not only document when you are eating, but HOW YOU FEEL during that part of the day. Example: 3:00pm – 3 Oreo Red Velvet cookies (just left a business meeting and feeling overwhelmed)
  • Sunlight.  Get more sunlight during the winter months when it’s very easy for depression to set in. Serotonin is our mood balance chemical. Light therapy and serotonin-increasing medications are both effective treatments for depression that occurs with low levels of sunlight. Light exposure increases serotonin in humans, and serotonin levels are lowest in midwinter, and higher on bright days no matter what time of year.  You can purchase light therapy products at many stores.  10,000 lux light therapy decreases suicidal ideation in some folks. (www.psychologytoday.com/blog/evolutionary-psychiatry/201105/sunlight-sugar-and-serotonin)
  • Eat more foods in their natural state and avoid the over processed foods that contain hidden sugar and sodium. As I taught you…. sugar can max out our seratonin making us MORE sad and depressed.
  • Exercise. Get the mood boosting chemical endorphin release from a natural high. Exercise is natural brain power producer to fight against depression and mood….which also will help you fight the food addictions.
  • Stop all the distractions. Multi-tasking is ruining us. Our brains are not focusing on one task, leaving room for mistakes. Society is telling us to do more, more, more……accomplish more in the same 24 hours. Once again creating stress. Do one thing at a time and do it well. That will encourage a greater sense of pride and accomplishment while keeping the stress low. FOCUS. Don’t fall victim to people telling you to ‘do more!’  Learn to say “No” and stay focused.
  • Meditate. This doesn’t mean you have to sit in a dark room and hum. Meditate in the shower! You have 5-10 minutes to focus on the warm water running over your body, the clean invigorating smell of shampoo and soap, the calm steam in the air, the sounds of water, and the feeling of washing stress and anxiety down the drain. (Don’t you feel more relaxed just visualizing the scene I put into your brain?) The problem is….we allow our brains to think about dinner, the project that is due, the car that needs fixed, and the fight with our Mom the day before…….that we don’t allow the brain to clear. Be MINDFUL of what’s happening around you and pay attention to your senses. The sense of smell and hearing are powerful. Just think how much money the candle and music companies make from those 2 senses!!!
  • Laugh. Did you know that when we laugh, we are able to tolerate more pain? It’s true! Laughter releases endorphins which also raise our ability to ignore pain. Think about how we treat children when we know they are going to get an injection, our instinct is to make them smile or laugh before and after. You were PROGRAMMED to naturally want to make others laugh at times of discomfort.
  • Massage: I learned in college the power of human ‘touch’ and all that it can do for us mentally, emotionally, and physically. It’s safe to say we all crave human touch….. when we are sad, a hug feels good. Simply holding someone’s hand can bring calmness and inner peace. You’ve heard of ‘angry sex’ after an argument or intimacy when feeling vulnerable.  It’s another example of an endorphin release! Endorphin release is usually caused by physical activity, like exercise, or touch, like massage.

Develop the part of your brain that controls emotions and pleasure. Retrain your brain for success!!!! Continuing to allow yourself to seek comfort in food is in no way, shape, or form healthy and we all know it. And, I’ve just educated you on why it’s unhealthy (creates disease) and how you can fight against it with many options. It’s going to happen….. I will grab a handful of Peanut Butter M&M’s at some point in the future when stressed……… but the point is to recognize what is happening to your body and retrain it to find that ‘feel good chemical release’ from another source than processed foods. Telling yourself you’ll just munch on carrots vs. a donut won’t do the trick. Your brain is needing the sugar and fat from the donut, and honestly, a carrot isn’t going to fulfill your brain. Recognize this and be ready with more options to quiet the brain.

187743878185781056_3kP4SblL_b** Recap: reaching for a sleeve of Red Velvet Oreos during the afternoon work session may seem to be a ‘craving’…..but really it’s your brain trying to seek pleasure because it doesn’t know how to handle the stress and chemical release. Not only is it trying to seek pleasure, but it’s also releasing Cortisol (creating inflammation in the body) and Insulin (fat storage) and over a long period of time, constant cortisol released will cause weight gain, disease, and unhappiness.  Instead… close your eyes and focus on your breathing. Take a walk around the office.  Listen to music.  Sit next to the window and get some sun on your face.  Make your co-worker tell you a funny joke. (Tip:  Not all co-workers are funny, so seek out the ones that honestly make you smile.)

With practice and mindfulness…. you’ll break those food addictions soon because you’ll be breaking what is CAUSING them.  The brain!!!

happy life close upIf you would like more information or to ‘pick my brain’ on this topic or others, please contact me at Bashford.Lisa@yahoo.com.
I would love to set up a time to meet with you, your company, your sports team, or any group of people to teach them more about a healthy lifestyle, food addictions, food for sports performance, and changing the body’s shape in a healthy manner.
Visit my website to see what’s on sale this month regarding home workouts & to learn more about me! (Lisa Bashford)
www.YourFitness-411.com

Are you saying ‘fat is beautiful’ because you can’t find the key to losing it?

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I’ve been seeing a LOT of social media posts on how we should ‘accept our bodies’ and not worry about wrinkles, losing weight, sagging skin, etc.  I’m calling it BS.  Yep, I said it…… BS.  It’s the excuses people are saying to themselves to help themselves deal with the fact that fighting for their own health is sometimes difficult, frustrating, exhausting, and not everyone can do it.  “I’ve tried to lose weight, but I can’t …. so I’ll just love my body and say ‘fat is beautiful!”

Let me clarify — I believe in aging gracefully.  Yet, I still color my hair, put makeup on, use wrinkle cream at night, stay up with trends, and wear supportive bras. I will age.  We all will and we are!  Whether you want to or not…. it’s going to happen. Honestly, many people grow more attractive as they age!  Accepting that your skin will lose elasticity, gravity will take over, and a few pounds will creep on is fantastic and I applaud people who accept it!!  (Smile lines and crows feet show a happy life, right?)  So, if that’s what all those social media rants are in referring too…. I agree!  If it’s referring to people who have suffered the pain of losing a limb, burned skin, scars from trauma, scars from removal of cancer….. I applaud those people too and those are battle wounds that you have earned!!
But, they aren’t.

Many of them are referring to weight.  Saying that you accept being 50+ lbs over weight (And mind you, some of these are people that are morbidly obese)….. is NOT OK.  We ALL struggle with our bodies – it could be extra skin around our belly buttons, the stretch marks from pregnancies, a flat butt, saggy arms, bird legs, or big belly.  But, sagging skin, stretch marks, wrinkles…. they aren’t going to effect our life expectancy.  Weight problems WILL!!
Would you click the ‘like’ button if someone posted “My extra fat is causing me to have diabetes and I’m getting my foot amputated next week!  Yeah Me!”  Would you think “good for them!  It’s great that they accepted their extra pounds!”  ?????
That’s kinda what’s happening.
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People are ranting in these posts that today’s world is consumed with being ‘fit’ and losing weight.  That there are people all over social media and infomercials ‘fat shaming’ others or constantly promoting weight loss programs.  Well, maybe if 1 out of every 3 people weren’t overweight, then you wouldn’t see all that!  It wouldn’t be in our faces all the time!  Maybe if childhood obesity wasn’t at an all time high and people didn’t care… you wouldn’t see it all the time.  Children are getting illnesses and disease that they should NOT be getting because of weight issues!  Can you imagine a world where most people were a healthy ‘average’ weight and actually took care of their hearts vs. enable others and accept an early death?

Breast cancer awareness is everywhere too – clothing, tv, social media, etc.  WHY?  Because it’s killing us and being proactive saves lives!  Do you hear people complaining about that??  (Shaking your head no?)  Yet, there are complaints when the disease is in another form such as ‘fat.’   I just don’t understand.

I am NOT saying people need to have hard bodies and be a size 2.  I am NOT saying that everyone needs to eat clean 100% and fit into skinny jeans.  I am NOT saying that magazines need to have thin models and 6-pack abs on their pages.  A few pounds overweight is one thing and it’s natural because our weight fluctuates, and I find no problems with that.  I find NO PROBLEM with people who are overweight and trying to live healthier lifestyle!  Many of my friends fit into that category and I myself should lose 8-10 more pounds!  I’ve been on prednisone many times and gained the weight… but I’ve NEVER accepted it.  I’ve worked very hard to take it off each time I’ve finished that round of treatment.

A friend recently told me “It’s okay to love yourself even though you may not be happy with your body” and I 100% agree because I am one of those people.  Loving yourself and loving your body are not synonymous.  She also said, “You don’t have to hate yourself as a person to admit that you dislike your body (or parts of it) and want to change it.”    Once again… I agree.  I’m thankful to have amazing friends and that we can have discussions like this without losing a friendship.

I am growing fatigued with the notion of folks who say, “I can’t lose weight, I’ve tried everything, so I’ve just learned to accept it.” That’s not learning to accept it because I guarantee you don’t think it’s beautiful when your doctor tells you he won’t replace your knee until you lose weight.  Or, when the nurse is helping you roll side to side in a hospital bed to clean between the skin folds to prevent skin breakdown and infection.  What you are ‘accepting’ is that you haven’t figured out what will unlock your body and create weight loss.  There is a key for each of us!  It may take many times of turning the lock to see which key fits, but there is one out there!  I know it gets depressing, frustrating, annoying,& maddening.  I myself have experienced it and have been on the journey with my clients.  I’m FULLY aware of that side of weight loss.  But, when it happens and you find even a little success…. it’s joyful.  Pure joy to calculate the inches that have been lost and to see your ‘before’ picture compared to the current one!!  And that joy makes it worthwhile.

 Accept things that you cannot change….. find the courage to change the things you can…… and the wisdom to know the difference.

That Serenity prayer holds true for all things in life.  The problem is…. many people can’t find the wisdom to know when to accept a healthy weight and when to fight for better.   You do NOT need to fight the battle alone.  As you know.. there are plenty of us on social media that will help you fight that battle.  Be Better.  Do Good.  Pay it forward.  Lead by example.

YOU are in control of Your Fitness!  Let’s do something about it.
Be true to who you are – but ‘fat’ isn’t who someone ‘is.’  It’s tissue inside a body which comes and goes. Let it Go! (Did you really not expect a FROZEN reference in this blog?)  🙂

www.YourFitness-411.com

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2 things I’ve realized while on a liquid diet…

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I’ve been on a clear liquid diet for over 24 hours now.  It’s been rough & I’ve wanted to cry at times….especially when I see the Peanut Butter jar.  No Joke.  Sigh……….

I’m having a medical test this morning called a colonoscopy.  I have Ulcerative Colitis and therefore have this test every 3-5 years.  It’s really not a tough procedure, although it sounds awful.  The drugs they use to make you ‘silly’ make it much better.  I’m very thankful for those drugs!!! 

 2 things I’ve realized during this journey:

1. Our society has a FOOD-FRENZY!!!  We are ALL ABOUT FOOD!!   I’m really hungry right now and almost every 2/3 social media posts are food related in some way. Commercials on TV, radio shows, facebook, Instagram, twitter, junk emails, and other people.  The thought of ‘food’ surrounds us 24/7.  And….it explains why many people have eating issues.  When the thought of food is coming at you from every angle, it’s easy to succumb and start to believe that you are hungry or craving a certain food item.  It’s not going to change…so I urge you to stay strong and listen to your BODY, not society. 

 

 2. I’m conscience of what I eat…. or at least I thought I was.  I’ve caught myself resisting the urge to put food in my mouth all morning! Example: making the kids lunch. I almost ate a raspberry, piece of turkey that I cut up for my daughter, piece of tortilla, and apple slices. Apparently, I eat unconsciously nibble too!  I wonder how many extra calories I eat in a day without realizing it.  Hmmm…..
If I’m doing it, chances are -> you are doing it too!!   I got a handle on eating the scraps from my children’s plates a couple years ago.  Sounds nasty?  I bet EVERY parent has done it at some time!!  Eaten those last bites of mac & cheese, the crust from the sandwich, the left overs that the kids don’t want.  Let me tell you something….. it’s OK to throw that food away.  Take a lesson from Nike and “just do it.”  The money value of that wasted food is not worth the destruction it causes mentally and physically to your body. 

Isn’t this ironic?  I choose to blog about a ‘food’ related topic when I am not allowed to eat!  I urge you to simply be aware, folks!! Keep your EYES WIDE OPEN & eyes on the prize!!! That prize is a more fitness-focused YOU!!!  Don’t succumb to society’s pressure to try that new bacon, cheese, onion ring, triple burger on a pretzel bun or to eat that entire bag of Peanut butter M& M’s because you aren’t paying attention and watching television.  (Yes, I know that last one from experience.  Oops).

Words to help you cross your finish line!! 
* Focus
* Discipline
* Determined
* Body Awareness
* Resist

I believe in you!!! 
Want to learn more about me and what I stand for/how I help people?  My website will show you!  www.YourFitness-411.com
Contact me & allow me to help you too!

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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Wrap your mind around it and FOCUS.

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I am doing it again! Training for my third half marathon (13.1 miles).  And, prob. will be running my 4th this fall.  I have some really persuasive running friends! 🙂  I love’em!  Everytime I think, “WHY am I putting in all these miles?” I remind myself that it’s my summer program and allows me to stay focused on my fitness, train my body in another way unlike I do during the winter, accomplish goals, have pride in myself on many levels, and enjoy the outdoors!  Do I LOVE running?  Sometimes, but not always.  But, I do love what it does to my body and I LOVE the emotional high I get post run.  🙂

This past week, I had ‘gum’ surgery.  The peridontist took a skin graft from my upper palate and sewed it onto my lower gums.  OUCH.  He said I could run in 2-3 days.  I had a 10 mile run to do on Saturday.  I rocked my 8 mile run last weekend, but was concerned about this week’s run.  My caloric intake had been down since surgery because I could only eat super soft foods or liquids and even then, it was painful.  And, I had not ran since Tuesday morning (about an hour before surgery).  I was concerned it would be a tough run, and slightly worried about my recovery, so thought it would be a good idea to run w/ a partner.  My running partner for last fall’s marathon is also training for another half, so we ran together.  Long runs are about mental strength.  I begin focusing on the long runs about 2 days prior.  I envision the mileage, try to get the proper food choices and hydration the day or so before, and then focus.

Here’s how it went:

  •  Started at about 6:25AM.
  • Cool, crisp air….NICE!  Miles 1-3 went smoothly.
  • She had stomach cramps at mile 3 and we stopped at the local fire station for a quick bathroom break.
  • Miles 3.5-4 were uphill (so was the first 3…gradual incline).
  • At Mile 5 we had some carb chews and turned around……half way done!
  • My chews kicked in and I felt great the rest of the way home.
  • She had a side stitch at about mile 6.5 and I needed a quick drink of water at fire station again (water fountain by path).
  • The rest of the way home was smooth sailing!  DONE.  10 miles!

I used to feel as though I failed if I even stopped for a 30 second break.  Now, I realize that although it’s important to get the run completed in a timely manner, it’s more important for my body to get the mileage in.  During long runs, it’s good to get hydrated and eat something along the way (carb chews).  A couple quick stops isn’t going to hurt a thing.  I’m not trying to win any races…..I’m just wanting to cont. to finish the race standing up and preferably with a good time.  BUT, if you know me, then you also know I’m competitive and stubborn.  Not much keeps me down…..and I would love to finish a couple of minutes faster than my last half marathon.  🙂

My training schedule calls for more long runs on Saturdays.  I have 11 miles, 12 miles, 9 miles, 8 miles, and then RACE DAY!

FOCUS.  Mental Strength.  Determination.  Nutrition.  Mileage.  Gear.  Rest.  = SUCCESS!