Marching Forth: Know the Journey will not be Perfect

My plan had been to share a tip everyday this week leading up to March Fourth.  Here we are on Thursday night at 10:40PM and I am tired.  I've been up since 5AM, worked all day and just got home from a meeting.  I want nothing more than to crawl into bed.  But this blog post is looming over my head.  I seriously thought about telling myself to forget it,  No one would miss it.

But then I realized what a perfect topic to share!  We often plan out our lives having everything pictured in our mind of exactly how it will go.  Then when we miss something or mess up or life simply gets in the way we are very quick to throw our hands up and give up.

Those are the times that we need to dig deep and not give up.  We need to keep our focus on the goal and keep going.  So what we missed a couple days of exercise - let's head back to the gym.  So what I went to bed before hitting the 10,000 step mark on my FitBit - I'll try again tomorrow.  So what I mindlessly ate three cookies during our staff meeting - I'll make wiser choices starting right now.

It's important that we forgive ourselves, pick ourselves up and continue Marching Forth towards a healthier life.

Now I'm off to bed!

Happy New Year . . . on September 13th!

Technically we celebrate the New Year once a calendar year on January 1st.  Everyone talks about fresh starts and new goals.  The energy lasts for a couple of weeks and then dies down until the months roll by and January 1st shows up again.

I prefer to look at the calendar as if we have many New Year's opportunities - the beginning of a new calendar year (January 1st, of course), and then my birthday (April 3rd), the beginning of summer (early June) and finally the beginning of a new school year (post-Labor Day).  I always feel energized and motivated at the start of a new phase.  New goals are set.  New opportunities are discovered.  As weeks pass I tend to get bogged down with schedules and stressors.  But then before I can get too lost in myself . . . BAM!  Happy New Year!  A new phase starts with a different schedule and a different perspective and I can start fresh . . . again. 

The "again" hanging off the end of that last sentence can be deflating or motivating.  I choose motivating! 

In my house we finally have our first full week of the new school year behind us.  My kids are falling into the routine of homework after school (and there is a LOT this year!) so that we have time to "play" when I get home from work. 

Today starts my fourth and final New Year of 2014.  It is time to rally myself again and get back on track.  I'm setting my New Year's Resolutions!  Since hurting my foot in June I've gotten away from running on a regular basis.  I registered for a 5k being run at the end of October.  I'm re-starting c25k (Couch to 5k training program) TODAY with the goal of being able to run the 3.1 miles without walking.  I will also get to the gym at least twice a week taking my family with me. We need to travel this journey of health together.

While there is no champagne or fun hats or dropping ball, I invite you to consider celebrating the New Year today, too.  Any day is a good day for a fresh start.  Why not make today YOUR day?!



Stopping to Smell the Roses . . . or in this case the Teenage Boy Smell

This afternoon I was leaning against a rusty fence standing in the wet grass wearing my dress pants and dress shoes as a heavy wind whipped my hair across my face sending chills through my bones while I watched my son throw shot put for his junior high track team.  Suddenly it hit me . . . I'm standing here watching my son throw shot put for his junior high track team!!!!

Pre-Throw Pep Talk from the Coach.
My son is the kid in the purple sweatshirt.



One of my biggest insecurities in life is that I will not be a good parent.  I want my kids to grow up to love the Lord, have a happy family, enjoy being physically active more than they enjoy laying on the couch and maintain a little bit of silliness.  My prayer is that they work hard while constantly setting goals for themselves and that they are willing to try new things every once in a while.  I worry constantly that they won't see the example I am trying so hard to be for them with my own life.  I am so afraid that my mistakes and wrong choices will out-weigh my good ones in their minds.

JJ making his first throw of the Meet.



I realized today as I stood by that fence that JJ is seeing me.  Up until a few weeks ago he had never thrown shot put.  I don't even know if he had ever thought about the shot put.  He was coming off an incredible basketball season that had lasted over five months.  In the past, he's looked forward to being able to come straight home after school, dive on the couch and pick-up his video game controller.  This year was different.  JJ wanted to continue the daily workouts he was getting with basketball practice.  He wanted to continue to develop the newly visible muscles popping out on his legs and arms.  He wanted to continue hanging out with his friends and not coming home to hang out in his room.  Who cares if he had no idea exactly what he's doing on that field?  JJ wanted to have fun and keep active.  That's what I've been trying to drill into his brain for the past several years.  Somehow . . . even when I didn't realize it or think it was possible . . . he heard me! 



Life moves fast.  I go from work to home to activity to cooking to budgeting to driving to organizing to cleaning to . . . my mind is either buried in my To Do List or clouded with worry about the future. Today I realized that while I am constantly encouraging my children and telling them how proud I am of them, I need to stop and truly be in the moment.  I need to give myself the gift of celebrating the reality that I am a good parent.  My children are seeing the example that I am working so hard to be for them.  As the classic saying goes - I need to stop and smell the roses.  Or in this case the wet grass and teenage boy smell . . . two of the sweetest scents I know!

Did you March Fourth? Now what? (It's ok if you didn't, you still need to read this post!)

Did you March Fourth yesterday and take a healthy step forward?  How did it go?  Hopefully you found it simple and low-stress to add that one healthy goal to your day.

So often, people think that living a healthy lifestyle has to be this dramatic life change.  In my opinion, doing that only sets a majority of the average human beings up for failure.  I'm a mom, wife, daughter, sister, caregiver, boss, employee, volunteer, home owner and more!  I don't have the time, money, energy or even focus to make any kind of major change.  I've attempted it many times and have only been left with feelings of failure, frustration and total inadequacy.    I do have the time, money, energy and focus to make one small change, try one new thing or make one thought-filled healthy decision today and be really good at it.  That leaves me feeling successful, accomplished and like Super Woman!

I shifted to this mind-frame of taking small steps four years ago.  I slowly lost 50 pounds and have kept it off.  My blood pressure and cholesterol lowered and they are still down.  I felt better and had more energy and I still do.  Last week my son asked if he could run track this Spring.  Last night my daughter asked me if doing 100 jumping jacks would count toward our Family Fitness Challenge.  Life is not all rainbows and ponies and I still have bad days . . . but overall my physical, mental and emotional health is so much better!

Back to March Fourth . . . So you took that one small healthy step forward.  You drank water, ate fruit, did jumping jacks or gave out some random high-fives.  Now what?  The answer is so simple.

DO IT AGAIN TODAY.

 

If you didn't March Fourth yesterday and now wish that you had, no regrets!  It's ok.  You just go on and March Fifth today.  March Fifth . . . Move Forward . . . Get Going . . . Go!

 

A March Fourth Challenge - Are you in?

Today is one of my favorite days of the year . . . March Fourth.  It is the only date on the calendar that is a command.  March Fourth . . . Move Forward . . . Get Moving . . . Go!!!

For those of you who made a New Year's Resolution and gave-up because you messed up after a few days or weeks - This is the perfect day to pick yourself up, dust yourself off and give it another try.

For those of you who have just plain given up on ever making a healthy lifestyle change because you just can't do it for whatever reason - you have no willpower, you're too weak, you don't like carrots, the calling of the couch is too strong - This is the perfect day to set those feelings aside and try one more time.

For those of you who think that you don't have time to make healthy choices in your life right now - you'll think about that later when your kids are grown, when your bills are paid off, when you're done with school - This is the perfect day to challenge yourself to make one healthy addition to your day.

Today is the perfect day to throw all of the doubt and guilt and anxiety and frustration and worry and indifference away.  You can make healthy choices in your life.  You can create change.  Start small.  One small step + one small step + one small step = a BIG change.

Here we go . . . 

Choose ONE goal below and challenge yourself to complete it TODAY:

1) Today I will drink THREE glasses of water.
2) Today I will do 25 jumping jacks (whether all at once or in 5 groups of 5).
3) Today I will eat ONE piece of fresh fruit.
4) Today I will high-five FIVE people that are not members of my family.

See one you like?  Now commit to doing it sometime between now and when you go to bed.  It won't take long and I know that you feel great when you have accomplished it.

Today is the day . . . Today is YOUR day.
March Fourth . . . Move Forward . . . Get Going . . . GO . . . a life filled with healthy choices waits for you!

Encouragement from a Dusty Old Hymnal

When my husband and I bought our first house fifteen years ago, my parents quickly hired a moving company to bring me my piano (more out of their desire to get it out of their house than my desire to have it in mine!).  Since then we've moved the piano four times.  Every time, my husband asked if we could sell it and every time I adamantly said no.  Fingers rarely graced those keys until our daughter began taking piano lessons two years ago. 

This past weekend my level of stress and worry were so great that I wished I could just disappear (no judging - you know you've had those moments!).  It is impossible to be prepared for how much fear and anxiety comes with being a parent.  And when I got married being a caregiver at the age of 40 was not in  the plans.  Work . . . money . . . house repairs . . . check engine lights . . . it felt like the list of worries was never-ending.  The weight of sadness made me so tired it took all my energy to not crawl back into bed.  At the same time the jitters of anxiety made it impossible to sit still.  I found myself sorting through bins in our overstuffed garage.  In one bin filled with random items of mine, I found an old Presbyterian hymn book given to me by my grandma. 

Wandering up to my beloved out-of-tune piano, I began to leaf through the book pausing to peck away at the keys when I came across a more familiar tune.  I eventually came to one of my all-time favorites - He Leadeth Me.  I propped the book on the piano and began to play.

As I finished the song, I noticed the hymn on the next page.  It was one I did not recall ever having seen or heard before -- Far Off I See the Goal. 

Far off I see the goal - O Savior guide me;

I feel my strength is small - Be thou beside me;

With vision ever clear, with love that conquers fear,

And grace to persevere, O Lord provide me.

 

I set personal goals for all areas of my life - my kids, my house, my job, my health . . .  In this moment, though, my goals felt impossible.  It was too much.  Too hard.  Too overwhelming.  

 

I found comfort in this old hymn written back in 1925.  My goals felt extremely far off, but I could still SEE them.  They hadn't disappeared.  I hadn't given up on them.  And who is there to walk beside me and guide me?  My Savior.  How encouraging! 

 

Should earthly pleasures wane, and joy forsake me,

and lonely hours of pain at length o'er take me,

My hand in thine hold fast, till sorrow be o'er the past. 

 

Finding this prayerful hymn of guidance was just what I needed to regain my focus and be ready to jump back into life.  The moment of sorrow has passed . . . Let's go!

Regardless of who wins tonight, I'll be in tears at the end of the game.

I love big sporting events.  The World Series.  The Stanley Cup.  Wimbledon.  The Olympics.  The NCAA Final Four.  The Super Bowl.  I don't necessarily follow all of these sports on a regular basis, but I'm there for the big game.  And when the game ends, regardless of who reigns victorious, I'm in tears.  I love that moment of accomplishment.  That moment when the dream often dreamt by a young child becomes a reality for the adult.  That moment when all of the hours of hard work pays off.  That moment of intense joy and uncontained excitement and raw emotion. I love it!



Even though a majority of people will never win a Super Bowl, everyone CAN have that same victorious moment.  That moment of intense joy and uncontained excitement and raw emotion.  Sadly, a lot of people will NEVER have that moment.  Why?  The two pieces that are missing from most people's lives that is robbing them of that moment are the DREAM and ACTION. 

I find that a lot of people are just going through life going with the flow and living one day at a time with no real direction.  That's how I was at one point.  My daughter's soccer season started and then school started and then it was Halloween, Thanksgiving, Christmas, my son's Basketball Season, birthdays, Easter, the end of the school year, my son's baseball season and then it was time for soccer again.  Where had the year gone?  I wasn't paying attention.  I was just drifting along from one thing to the other. 

So I started thinking . . . started dreaming.  What did I want to do?  What did I want to accomplish?  What did I truly want my life to look like?   Some of my answers were small - I'd like my family to do more together.  Some were for just me - I'd like complete a 5k.  Some dreams were bigger - I'd like to publish a book and move to a bigger house.

Simply answering those questions wasn't enough.  I had to do something with the answers.  I had to take action.  That was accomplished by turning my dreams into goals.  I started blocking off time on our schedule for fun family activities - bowling, hiking, trying the new frozen yogurt place.  I set a goal for myself and achieved it by training for and completing a 5k.  I'm working toward my bigger dreams step by small step. 



It may be a stretch to compare watching my kids jump up and down after getting a strike during a game of Bumper Bowling with doing a Super Bowl touchdown dance.   And raising my arms above my head as I cross the finish line of a 5k may not be the same as lifting the Lombardi Trophy in a downpour of confetti.  But these are MY dreams and I'm going to cherish that moment of intense joy and uncontained excitement and raw emotion . . . no matter how small or insignificant they may seem to others.  And yes - I will even shed a happy tear or two just as I will tonight as I watch a group of men I don't even know live the dream they've been dreaming of since they were boys. 

3 Reasons EVERYONE should Run/Walk at least ONE 5k

Whether you WALK or RUN, a 5k is . . .

1) . . . able to be DONE!



I believe it is important to set ourselves up for success, not failure.  Completing 3.1 miles is an achievable goal.  Some people may be able to walk out their front door and go for 3.1 miles without getting winded even if they don't exercise on a regular basis (How annoying are they?!?).  For others - like me - it's takes a little bit of preparation.  When I first decided to complete a 5k, I was terrified.  3.1 miles felt like a million miles!  After following a simple 15-week Couch to 5k training program I was able to cross the finish line.  At 5k's you see people of all fitness levels.  Those who appear to sprint the course finishing in 15 minutes.  Those who jog or do run/walk intervals.  Those who walk at a more leisurely pace.  The important thing is not the time on the clock, but the simple fact that everyone crosses the same finish line.  No matter what fitness level you are at today, with some preparation you WILL be able to do it!
    
2) . . . lots of FUN!



I can honestly say that I have never seen a grumpy person at a 5k.  Everyone is always so happy!  Smiling.  Cheering for each other.  Celebrating.  Laughing.  Whether it is sunny or freezing or raining . . . everyone is happy!  You see goofy groups in tu-tus and moments of great victory and hi-fives galore! What better place to be than one that when you get in your car to go home you find yourself sitting there with a goofy smile on your face?  I could go on and on with all of the scientific lingo about running increasing endorphins and stuff, but bottom line - a 5k is a happy place.  What a great environment to take your family or get together with a group of friends.  Trust me - you WILL have FUN!

3) . . . a great way to make a DONATION!

 



Just about every 5k is a fundraiser for a charity.  There are local events raising money for a school, food pantry or member of the community where you are running or walking with under a hundred people to several hundred.  There are also events in larger cities or national events like Susan G. Komen's Race for the Cure where you are running or walking with thousands. What a fantastic way to give back to your community while doing something great for yourself, too.  Crossing the finish line is your gift to you.  Your entry fee is your gift to that great charity.

What's stopping you?  Give one a try!
Spring will be here before you know it and Spring is a season where you will be able to find 5k's being held all around you.  Take some time to consider giving a 5k a try - it's do-able, promises to be a fun experience and makes a difference in your community!  You can find a local 5k by searching online.  Now that a 5k is on your mind, I'm sure you will notice signs  popping up around your community or you'll start hear people talking about them.  If, like me, completing that 5k will take a little prep work simply search the Internet for a couch to 5k training program.  You can do it!  Who knows - once you try one you my find that you are hooked!

Family Fitness BINGO!

I feel as if I am constantly fighting a battle to get my family off the couch, away from their electronics and on the move.  Eating healthy is an entirely different battle - one that frustrates me to my core!  As a result, I am always on the look out for creative fun ways to get my family active and eating healthier.  Inspiration struck after reading the January Challenge for my Moms Run This Town group (Thanks to our great leader - Melanie Fleming!) . . . Family Fitness BINGO!



 Simple, Fun, and as inexpensive as I wanted to make it!  The goal: Keep you family moving and thinking, at least a little bit, about making healthy choices.  Here is how it works:

1) Create individualized BINGO cards for each member of your family.  Post them somewhere in your home where they will seen often. 

In my family we are all at very different fitness levels so there are activities on each card that can be done as an individual, but also ones that can be done together.  For example, my son JJ is currently playing in two basketball leagues.  There are squares on his card that say "Have 2 basketball practices in 1 day."  My daughter Ellie is much less active.  There are squares on her card that say "March in place during the commercials of 1 TV show."  My husband Jamison and my cards have activities that match the kids - "Shoot free throws with JJ" and "Kick a ball with Ellie."   There are also family squares such as "walk around the block."  I included healthy eating on the cards, too - "Eat fresh fruit," "Drink water ALL day" and "Have carrots for a snack."  It did not take me long to create the cards.


  

Close-up of Ellie's card.

I posted my family's cards on the side of a kitchen cabinet.



2) Come up with prizes.

 

This is where you can make this as free or expensive as you want.  My family is on a tight budget so I actually spent more time thinking about the prizes then creating the cards. 

 

Normally, I try not to use food as a reward, but in this case I am.  My family LOVES ice cream!  My husband and I had talked about not wanting to have ice cream in the house that much seeing as it is such a HUGE temptation for everybody, so an ice cream treat is the perfect reward.  I made coupons redeemable for one ice cream treat.  When you get your first BINGO, you will get an ice cream coupon.  (I bought the ice cream at the grocery yesterday.  It is wrapped in a bag and hidden in the back of the freezer.  No cheating Jamison!)  I did not keep this prize a secret.

 

I also created a prize for when my family covers half of their cards to help keep them motivated throughout the entire month.  Each of them have special things that they enjoy that we don't do often due to our tight budget.   For Ellie, I stopped at our favorite frozen yogurt place and got a $5 gift card.  JJ loves Little Caesar's Hot-n-Ready Pizza so I got him a $5 gift card to Little Caesar's for a pizza to share.  Jamison loves Chinese food so I got him a $10 gift card to our local Chinese restaurant where he can treat himself to fried rice for lunch.  These gift cards and a homemade certificate of accomplishment are in individual sealed envelopes that can't be open until the goal is achieved.  (I have to confess that as I am typing this I am cringing a little bit - my prizes are not that healthy!)

 

Finally - the GRAND PRIZE!  I am SO excited for this one.  If all FOUR of us can cover our BINGO cards by the end of the game, we are going to play LASER TAG!!  I have a fourth sealed envelope that already has the money set aside with money for 6 people (The kids can each bring a friend.) to play laser tag, hit the arcade and get a snack from the snack bar. This will be a HUGE treat for my tight-budget-living-family (and hopefully I am correct that none of them read my blog - otherwise I just blew it.)!   



 

There is so much room to be creative with your prizes.  They can be free - play your favorite board game, watch the movie of your choice, winner picks the dinner menu.  Completely non-food related - a manicure, new socks (This one may sound silly, but JJ is constantly asking for a new color of Elite Basketball socks!), trip to a movie.  It's up to you how you want to organize the prizes.  It's also up to you if you want to keep the prizes a secret or let your family know what they are working toward.  My family is driven by the anticipation of not knowing what is in those envelopes!

 

3) Determine your time frame.

 

I am giving my family four weeks plus one day to completely fill their BINGO cards - January 4th thru February 1st.  That's 29 days to complete 24 activities so there is obviously room for missed days.  I think we can handle that!

 

4) Introduce the BINGO Game and the rules to your family.

 

The rules are simple:

1. Complete all 24 activities on your BINGO card within the given time frame.

2. You can only check off one square a day even if you do more than one activity.

3. The fact the you already crossed off a square should not stop you from completing an activity listed in another square on that same day (Ellie tried to find a loophole and not eat the cut-up apple I gave her with dinner since she had already crossed of "Eat Fresh Fruit" when she ate an orange with her lunch.).

 

5) HAVE FUN!

 

All that is left to do is dive in and have fun.  Your enthusiasm and dedication to the project will set the tone or you entire family. 

 

If all goes as I think it will, you'll hear us shouting BINGO I'll be sharing pictures from Extreme Laser Storm in four weeks!

Setting an Achievable Resolution - Step Three

Happy New Year's Eve! 2013 is ticking away.  The morning news, newspaper and Internet are filled with reports and articles about setting a New Year's Resolution and deciding to get healthy in 2014.  Statistically, only 8% of people keep their Resolutions.  I feel that the main reason for that is because people set unachievable resolutions.  They set themselves up for failure as soon as the words roll off their tongue. 

In 2010 I set, kept and am STILL keeping my New Year's Resolution.  I did it with three simple steps:

1) Set small goals and celebrate often (SMART goals!)
2) Accept the fact that I am going to mess up

3) Ask someone (or several someones) to hold you accountable

When I set out to run my first 5k, I knew that I would not be able to do it by myself.  It would be too easy for me to just quit.  So I asked my brother-in-law Chris if he would run with me.  Why?  Chris is an experienced runner.  He had run 5k's before.  Chris is a very encouraging and calm person.  He could handle me if I started to completely freak out (He is married to my sister so I knew he could definitely handle a Hamer Woman Meltdown - Ha! Ha!).  Chris is funny, so if nothing else I knew I'd be laughing throughout the 3.1 mile race!  It turned out that I needed Chris with me during that first 5k.  I would not have crossed the finish line without him!

My brother-in-law Chris and I celebrating my first 5k Registration in 2010

Four years later, I have several people who hold me accountable to my resolution to live a healthy life (Chris is still one of them!).  I am a part of two groups - Cat's Zumbettes (Ladies from my Zumba Class) and Mom's Run This Town - who will nudge me if I am away too long.  My staff at work know about my bad habits and take great joy in calling me out in front of everyone if they see me getting too close to the vending machines.  My biggest cheerleaders are my friend Amy, my sister Meg and my mom.  They listen to me whine and complain about being tired and sore.  They get on my case if I start to slack off.  They join in my celebrations with hugs and high-fives for even the smallest of milestones. 

Amy and I at Cat's Celebration of Life, 2013

 

Meg and I at Pittsburgh's Turkey Trot, 2013

My daughter Ellie with my mom at the Jingle Bell Run, 2013

 

Sharing your Resolution, your goal, your DREAM takes courage.  You may feel extremely embarrassed because you've tried and failed so many times.  You may have tried to quit smoking every January 1st for the past ten years.  You may have started and re-started fitness plans more times than you can count.  You may still be working on losing that baby weight even though your baby is eleven years-old.  Don't worry about that.  Today starts fresh. 

 

Choose a person to encourage you who will lift you up and propel you forward.  Someone who will be honest with you, will cry with you and will make you laugh.  Someone who when they simply look at you is saying YOU CAN DO THIS! 

 

There you go . . . three easy steps to setting an ACHIEVABLE RESOLUTION.  You can do this . . . make 2014 the year YOU CHANGE YOUR LIFE!

 

 

 

Setting An Achievable Resolution - Step One

New Year's Resolutions drive me CRAZY! According to research done at the University of Scranton, only 8% of people actually keep them. 

For some people, New Year's Resolutions are a joke or merely a topic of conversation during holiday gatherings.  For others, there is a serious need to make a lifestyle change and the New Year seems like the perfect time to make those changes.  However, many people are setting themselves up for failure as soon as the words roll off their tongue.

I agree that a new year is the perfect time to make some changes in your life.  It was in January 2010 that I resolved to live a healthier life and started training for my first 5k - a step that four years later continues to have a positive impact on my life!  What did I do differently that allowed me to succeed?  THREE simple things . . .

1) Set SMALL goals and CELEBRATE often

"I'm going to lose 50 pounds this year."

There are some people who will make a statement like that and be able to do it, but the average person is going to stay strong for a few days or even a few weeks and then give up.  This resolution is too big.  It is going to take a long time to achieve it.  While it is good to see the big picture, it is easier to accomplish a goal if you break it down into smaller pieces.

"I'm going to lose five pounds this month."

Or even smaller . . .

"I'm going to lose one pound this week." 

That is do-able!  When you achieve that goal - celebrate!  Do a victory dance!  Hi-Five your family!  Pump your fist in the air!  Allow yourself to feel good and bask in the joy of victory!  That good feeling will spur you on to achieve your next goal . . . "I'm going to lose one pound this week." 

One week will turn into two and then three and then four . . . and then fifty!

Back in 2010, my resolution was to live a healthier life.  I set a goal for myself - I will complete my first 5k on April 10, 2010. Using a Couch to 5k training schedule (http://www.webmd.com/fitness-exercise/features/sofa-to-5k-training-tips), I broke my goal down further - I will complete the 5k training schedule this week.  After 15 weeks I was ready to go!  Fifteen weeks of small goals and small celebrations led to my successfully crossing the finish line of the Genesis Riverside Run 5k on April 10, 2010.

 

April 10, 2010 - My First 5k!

 

My friend Emily Jackson shared this acronym with me - Goals should be SMART.
     Small
     Measurable
     Achievable
     Realistic
     Time Specific

What New Year's Resolution have you been thinking about?  Is it a SMART one?  How can you break it down to make it SMART?  The SMART-er or SMALLER your goal the more often you get to celebrate a victory.  Celebrating those small victories is going to make you feel good about yourself and push you toward achieving your bigger goal.

Setting small goals and celebrating often is only one of three simple actions that helped me keep my New Year's Resolution back in 2010.  Number two is . . . I'll share that one tomorrow!

     

Day Twelve is My Day One

One of the latest trends on Facebook is the 30-Day Challenge.  For example, I’ve seen the ab challenge, the arm challenge and the squat challenge.  These challenges scream my name – structured time frame, small time commitment, concise direction on exactly what to do.  I can print out the calendar and make a big X on each day as I complete it.  Is this perfect for me or what?!?!  Love it! 

For the past several months I’ve been ready to jump on the 30-Day Challenge Bandwagon with the Ab Challenge.  Crunches, planks and leg lifts - I’m in!  My calendar is printed out.  My marker is ready to start crossing off those days.  I’m ready to go!  Then, the next thing I know it’s the third of the month. 

“Oooops.  Missed that start date.  I’ll start next month,”  I tell myself. 

The next month it’s the same thing.  I’m in!  My calendar is printed out.  My marker is ready to start crossing off those days.  I’m ready to go!  Then, all of a sudden it’s the fifth of the month. 

“Oooops.  Missed that start date.  I’ll start next month,”  I tell myself. 

Here I am today – August 12, 2013.  I can physically feel my pudgy belly rolling over the waistband of my pants and am mentally feeling extremely frustrated with myself. 

A lesson that I learned after a conversation I had with my mom a couple years ago when I was ready to quit the Couch to 5K training program pops into my head (as recorded in My Story Part 3):

Lesson #3 - Make your exercise schedule work for you.

At one point in my training I became very frustrated because I was always too busy and tired on Tuesdays and kept skipping the workout.  I was ready to give up.  Talking to my mom about it, she asked me "Who is telling you that you have to run on Tuesdays?"  That question made me stop and think.  "The schedule on the paper," I quietly answered.  "The paper?  Do they have a day to rest on the paper?" she asked.  "Yes, on Sundays." I replied.  "Why don't you rest on Tuesdays and run on Sundays?  Don't give up.  Just make a simple change to make the schedule work for you."  I always knew my mom was a wise woman!  Making that switch was a huge mental turning point for me.  I had been trying to fit myself into the training schedule, when what I really needed to do was fit the training schedule into my life.  It worked - I didn't quit!

It dawned on me . . . Just because the idea is to start day one on the first of the month, is there some crazy law out there that says that that's when I have to start?  If I start today - on the 12th - is the 30-Day Challenge Police going to show up at my door ready to cart me away?  I don't think so.

So today, August 12, 2013, I am starting Day One of the 30-Day Ab Challenge because it works for me!  (If you are on Day Twelve and dying - don't tell me!).

Perspective . . Permission . . Praise . . Observations from Week One of Getting Myself Back on Track

A little over a week ago I set three goals for myself to help myself stop eating everything in sight and get back to exercising on a regular basis:
1 - Drink more water.
2 - Eat two pieces of fresh fruit a day.
3 - Run 2-miles three times during the week.

Did I meet all of my goals?  Not exactly.  How do I feel?  GREAT!  Have I learned anything?  YES!

I met two of my goals perfectly.  I drank a TON of water and ate A LOT of fruit.  Did I run this week?  No, BUT I did exercise four out of the seven days, which to me is success.  The bottom line is that for me exercise is exercise whether I'm running, hiking, swimming or going to my Zumba class.

As is always the case in life, there are lessons to be learned along the journey.

1) PERSPECTIVE.  Two weeks ago we had a tree fall in our back yard.  Jamison and I had been watching this tree and knew that at some point in the next couple of years we were going to have to have this tree removed.  What a gift - God took care of it for us!  It was as if He took a hold of that tree and gently laid it down across our back yard.  If it would have fallen in any other direction it would have taken out sheds, pools or decks!  Instead it only broke four panels of our fence and one of our neighbors.  Phew!!

Our Fallen Tree

 

Last weekend I spent Saturday and Sunday working on removing the tree.  I had A LOT of help from my amazing family, friends and neighbors.  But in my mind I had set a goal for myself and this stupid tree was interfering.  I had to remind myself to check my perspective.  So I didn't get to run my two miles, but I did about 500 squats, got a great arm workout and burned who knows how many calories.  That tree put me through several good workouts!

 

2) PERMISSION.  When this past Monday morning arrived, I felt rested, energized and ready to go.  After so much physical work over the weekend I expected to be exhausted.  I think the key was that my weekend was filled with a strong balance of work, family fun and personal relaxation.  The tree was taken care of and my household chores to get ready for the upcoming week were done.  I went to dinner with a friend, attended my nephew's birthday party and took my kids to a pool party.  I also spent time laying on the couch napping and watching the baseball game with my husband.  For me, that last part was key.  Normally I have a hard time laying around and relaxing because I always feel as if there is something else I should be doing. 

 

In talking this over with a friend, she said that it worked because I gave myself permission to relax.  She's right!  I remember literally saying to myself, "Lisa - You have worked hard.  You deserve this time for yourself."  It is OK for me to have some down time.  Actually, it is MORE than OK for me to have some down time - it is VITAL that I have some down time!  It doesn't matter if I am physically working hard chopping and carrying wood or doing regular household chores - I deserve a break and need to give myself permission to take it.  Giving myself that permission helps me achieve that balance in life that I am always chasing.  (We'll see if I can apply this lesson to this weekend!)

 

3) PRAISE.  I was so happy this week that I got to go to TWO Zumba classes.  YAY!!  My Zumba class attendance has definitely been pushed to the back burner these past few months.  Setting that goal for myself to run three times this week pushed me to make exercise a priority.  One class I attended was my instructor's Zumba/Toning/Bokwa Fourth of July Smash-Up.  90 minutes of pure FUN!  I had a blast and felt great!

My BFF Amy (right) and I after the Zumba/Toning/Bokwa Smash-Up

After class I had several people come up to me and tell me that they've missed me in class, that I was looking good or that they had been watching/following me during class.  That absolutely made my day!  I felt good about myself and was just really pumped up!  That reminded me to more aware of doing the same for other people - paying compliments, praising people for doing well and being aware of the positive things around me.  So yesterday I purposefully paid attention and passed out compliments throughout the day.  It was SO much fun!  I enjoyed the reactions I got from people.  Their reactions made ME feel just as good, if not better, than when people give me praise. 

After one week I'm feeling really good.  I am confident that I can keep myself going.  I'm going to set similar goals for this upcoming week:
1) I will fill my cup up with water first thing in the morning and re-fill it throughout the day.
2) I will eat two piece of fresh fruit everyday.
4) I will exercise four times this week (two of which will be running since my next 5K is rapidly approaching!).

Why am I not making big changes to my goals?  I believe that by setting smaller goals I am setting myself up to succeed.  Celebrating success more often keeps me motivated which leads to achieving the larger goal I set for myself.  Remember the Old Chinese Proverb
  

It is better to take many small steps in the right direction

than to make a great leap forward only to stumble backward.

  



I'm going to lace up my tennis shoes and take my first small step this week . . . this Mom is heading out for a RUN!  What small step are you going to take today?



 

I Can't Stop Eating!!

This slump is starting to completely freak me out!  The Half-Marathon was a month and a half ago and I still haven't gotten myself moving.  Now, I feel as if I am eating everything in sight!  I can't stop eating!!  As I type, I have that I-ate-so-much-I feel-sick-to-my-stomach feeling from chowing on pizza.  The good news is that I feel this way after eating only three slices - I used to eat four before cutting myself back to two. 

It is time to put together a game plan:

1) I registered for Pittsburgh's Great Race - the 10K.  That's a little over 6 miles in less than three months.  I better get moving! I will run two miles three times in the next week.

2) I'm going to get back to drinking lots of water.  Remember my pink cup from last summer? 

 

I went out tonight and got myself a new one!  Starting tomorrow, I will fill my cup up before my daily morning meeting at work and then continue to fill it throughout the day.  I love that our Employee Fridge has an automatic ice and water dispenser in the door.

 

3) I'm going to eat at least two pieces of fruit a day for the next week.  Somehow I got back on a salty potato chip/pretzel kick.  I've been to the vending machine twice this week!  I know that I feel better when I eat healthier natural foods such as fruit so why aren't I doing that?  Tomorrow, I'm going to clear all of the change out of my desk so that there is less temptation and stop at the grocery store to fill up my fruit bowl.

 

Game plan in place - three simple goals that I can easily accomplish in the next seven days.  The first step in getting myself back on track.  It is so important that I take the time and energy to focus on me - I know that for a fact.  I will NOT grow weary!  I will NOT give up! 

 



 



Victory! Mission Accomplished!

You know you are a runner when with five miles left in a half-marathon you think, 'I am never doing this again' and then five minutes after you finish you ask yourself, 'When can I run my next one?'

I saw this quote on an e-card on Facebook last night.  It describes me exactly!  I spent months training for Pittsburgh's Half-Marathon in celebration of my 40th Birthday.  On the morning of the event I was SO excited to get started.  I made a mental note that I wanted to be sure to pay attention to the crowds and the entertainment and the funny signs and the Pittsburgh scenery.  While I did soak everything in (What an AMAZING experience!), I think that I paid a little too much attention to everything around me and not enough attention to following the running routine I had focused on during my training.  By the time I hit mile ten I was way off on my projected times and hit a wall (By the way - my favorite sign along the route said - 'Humpty Dumpty had wall issues, too!).  I was tired, sore and couldn't imagine why I thought completing a half-marathon was a good idea.  After seeing my family at mile eleven, I rebounded and finished strong.  Well - I thought I finished strong . . .

I had given much thought to how I wanted to cross the finish line because I knew they would be taking pictures and I thought it would be cool to have that memory captured on film.  I decided to raise both arms over my head pumping my fists in celebration.  As I crossed the finish line I did just that - huge smile on my face, arms lifted high, VICTORY!  When the professionals pictures showed up in my e-mail and I opened them up I cracked up.  My arms are barely lifted above my waist and my face has a look of pure agony!  How hysterical is that?!?  My mental picture of myself was obviously much better than reality! 

The afternoon after the Half-Marathon I was more sore and tired than I think I ever have been in my life.  During the weeks that followed I felt a bit of a let-down.  I compare it to how you feel after the holidays or after a great vacation.  You spend months planning and preparing and dreaming . . . and then the moment is over.  I was happy to catch an article online (I'm disappointed that I didn't write down the source!) that talked about the post-race blues.  I definitely experienced those! 

But here I am today - three weeks post-race - feeling excited again.  I am SO proud of myself for setting that goal and accomplishing it.  I am extremely excited about the 5k's I have lined up for this summer.  Last night I finally went to my first Zumba class since before the Half-Marathon and it felt SO good!  My kids are getting more and more excited about being physically active and have some fun things planned for this summer.  And I am looking forward to the fall and asking myself, "When are you going to run your next Half-Marathon, Lisa?"

The Marathon Expo

Finding my name on the wall of runners

 

Pre-Race Pasta!

I read several articles about what and when to eat the days before

the event.  Nutrition is an area of health that I'm eager to learn more about.

 

We made it!  I'm so happy that I had my sister to encourage me

along this journey.

 

I love the 13.1 mile charm I wear on my Runner Girl necklace.

It reminds me of this great goal I accomplished and that I can reach for more.

 

Remember my Goal Bracelet?  It helped me many times in the months leading up to

the main event to stay focused.

Either I Can or I Can't

One week from right now, I should be a little over halfway through the course of the Pittsburgh Half-Marathon.  WOW!  I am so incredibly excited.  I cannot wait, yet at the same time I hope this week drags a little bit because I want to savor this feeling of eager anticipation. 

Yesterday morning I caught a few minutes of a news segment about people who have had near-death experiences.  One woman who survived malfunctioning equipment during a deep sea diving expedition shared a favorite saying of her husband:

Believe that you can or believe that you can't.

Either way, you're right.

 

There is so much truth in that saying.  As I have trained for next week's adventure, I have found that around miles 3 and 8 I have a little bit of a mental crisis - "You're crazy!  What were you thinking?  You can't do this.  Seriously Lisa?  You're going to make it 13.1 miles?  I don't think so."  It's during those moments that I consider stopping.  That brings me back to that moment of choice when I have to dig deep and push myself to keep going or walk off the course.  That moment of choice when I have to believe that I can or believe that I can't.

 

For me setting the goal of completing this Half-Marathon and training to accomplish that goal has meant so much more than simply lacing up my running shoes and striving to cross the finish line.  Pushing myself through those personal battles at miles 3 and 8 has made me more aware of those times in my everyday life - EVERYDAY life - when I must choose to push through a tough moment.  That has helped me to continue to BELIEVE THAT I CAN, even on the days that I want to lean towards I CAN'T.

 

Of course, I also aim to not lose sight of the One who initially got me started on this running journey three years ago and will carry me through the course to the finish line:

 

"Let us not become weary in doing good, for at the proper time we will reap a harvest if

WE DO NOT GIVE UP." 

Galatians 6:9

 





My Goal Bracelet

I'll admit it - I'm an emotional eater.  Having a rough day?  Let's stop at the store and pick-up a pack of Double Stuff Oreos!  Up in the middle of the night stressing out about something?  Where are the chips and pretzels?  Have something to celebrate?  Let's bake brownies!

I'm also a visual person.  There are signs and post-it notes all over my house, car and office to remind me of things that I need to do.  When there is a special event in my life I like to buy or keep a small object that I can look at to remind myself of that great moment.  I have inspirational quotes and Bible Verses posted in prime spots for me see daily.

When I saw Tara Costa, former Biggest Loser contestant, on Dr. Oz's show sporting her Goal Bracelet, I knew I had found a great tool to help me on my journey towards Pittsburgh's Half-Marathon and ultimately an overall healthier lifestyle. 

 

Tara Costa from Season 7 of The Biggest Loser

 

 

A Goal Bracelet is simple and inexpensive to make.  I bought a pack of beads at the craft store for $4.99.  The packet included beads with letters, spacer beads and the string.  The great thing about making your own Goal Bracelet is that it can say whatever you want.  My bracelet says "I <3 RUN PITTSBURGH" to keep my half-marathon goal fresh on my mind.  Your Goal Bracelet can have your goal weight on it, the name of a loved one that you are getting healthy for, the date of an event, a single inspiring word . . . whatever will remind you to make wise choices. 

 

My Goal Bracelet

 

A great suggestion that Tara shared on the show is to wear your Goal Bracelet on the wrist of your dominant hand.  That way any time you reach for something you see it.  When I'm reaching for or doing something unhealthy, I am reminded to make a healthier choice.  When I'm reaching for or doing something good, I am encouraged to keep going.

 

 

                           Not a wise choice Lisa!                                        You Go Girl!  Give me 5 more reps!

 

Eating has been one of my stress coping skills for so long that I often would be halfway through the bag of chips before my conscious brain would catch up and realize what I'm doing.  Over the past several years I've gotten a lot better at dealing with stress in a healthier way, but I still catch myself falling back into old habits.  Food is my comfort zone.  The Goal Bracelet has helped me catch myself when I'm ready to put my money into the vending machine or reach for the snack cupboard door late at night.

 

Another great benefit of the Goal Bracelet is that people ask me what my bracelet means.  This gives me an opportunity to share with them what I'm doing.  Hopefully, through our conversation, I can inspire someone else to think about their health and the choices they are making!

 

A quick side note: I do still enjoy a bowl of ice cream and other treats now and then, but I eat in moderation.  A single scoop instead of three.  One cookie instead of four.  I have learned that MODERATION is the key.  Depriving myself of a treat when I really want one only leads to eating way more than I would have or a very grouchy mommy!

 

Time for this goal-focused mom to lace up her running shoes for a five-mile training run.  If my kids ask you where I am, please tell them that "Mom Went Running!"  

 

 





Happy March Fourth - One of My Favorite Days of the Year!

One of my favorite days is coming up . . . March Fourth!  Our family has been celebrating March Fourth for the past several years. It is the only date on the calendar that is a command . . . March Fourth . . . March Forward . . . Move on. It is a great day to set a personal goal for yourself and begin to teach your kids about goal setting. By this time, if you set a New Year's Resolution there is a good chance it's been long forgotten. This isn't about resolutions. It's about a goal . . . a measurable, achieveable, pleasurable goal.  Or as my friend Emily Jackson shared with me SMART goals: S=small, M=measurable, A=achievable, R=realistic and T=time specific.

Over the years my family has celebrated with games involving Tootsie Rolls (tootsies, toes, feet, marching forward!), yummy dinners with moving-themed food (wagon-wheel pasta, Rocky Road ice cream and "sneaker"-doodle cookies) and talking about goal setting. For the past six years we've traced the kids feet onto paper and then written our individual goals around the drawings. Each year we can review the goals from the year before to see if we accomplished them and see how much our children have grown. We started this when JJ and Ellie were 6 & 3 . . . you're never too young to start learning about the importance of goals! You're never too old either!  I'll be celebrating March Fourth with my senior citizens at work.

The celebration doesn't need to be expensive or extensive . . it can even just be a conversation over dinner! Or it can just be something that you do for you. Take a moment and think about what you want to achieve in life. To be healthier? To write a book? To learn a new language? To go to bed with a dish-free sink every night? Get more sleep? The possibilities are truly endless! What can you do THIS YEAR to MOVE toward reaching that goal?

Happy March Fourth!

My Story Part Three - 5 Lessons Learned

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending." Marie Robinson

Soon after I received the e-newsletter from Prevention Magazine about training for a 5K, I decided that this would be the path I would travel to create a new end to My Story.  I didn't have a lot of money, but all I needed was a pair of running shoes and a watch with a timer on it.  That was financially manageable.  I didn't have a lot of time, but I was able to run when I could fit it in, which more often than not was late at night.  That fit into my life without causing too much extra stress.  It had been a long time since I stepped outside of my comfort zone and tried something new.  This seemed like a safe choice.  I could do this! 

These are the lessons I learned during the three months I spent training for my first 5k.  (In case you are interested, here is the link to the 5k training program I followed: http://www.webmd.com/fitness-exercise/features/sofa-to-5k-training-tips)

Lesson #1 - Write your goal down and post it where you will see it on a regular basis.

Once I made the decision that I would train for a 5K, I had to find one.  I picked my starting date as January 2nd and counted fifteen weeks on the calendar which put me in mid-April.  There are numerous websites that list 5K's and other running events.  I went to http://www.runhigh.com/ and and found the Genesis Riverside Run on Saturday, April 10th, 2010.  I wrote down my goal and posted it in multiple places - inside the cereal cupboard, inside the front cover of my planner, by my desk and tucked inside the visor of my car.  I will complete a 5k on Saturday, April 10th. 

My son, JJ, cheering me on as I head out for my first training run.
I laugh now at how bundled up I got - four layers!
January 2010

Lesson #2 - Share your goal with others.

I probably took this one to the extreme.  I told EVERYONE that I came in contact with that I was planning to participate in this 5k.  As a lifelong people pleaser, my thinking was that there was no way I would humiliate myself by backing out and not completing this challenge.  People I knew did me a HUGE favor by remembering my goal and asking me about it often through those three months.  They truly pushed me to work harder and keep going.  I was shocked with how many people encouraged me at work or on facebook or through e-mail the week before my big day. 

Lesson #3 - Make your exercise schedule work for you.

At one point in my training I became very frustrated because I was always too busy and tired on Tuesdays and kept skipping the workout.  I was ready to give up.  Talking to my mom about it, she asked me "Who is telling you that you have to run on Tuesdays?"  That question made me stop and think.  "The schedule on the paper," I quietly answered.  "The paper?  Do they have a day to rest on the paper?" she asked.  "Yes, on Sundays." I replied.  "Why don't you rest on Tuesdays and run on Sundays?  Don't give up.  Just make a simple change to make the schedule work for you."  I always knew my mom was a wise woman!  Making that switch was a huge mental turning point for me.  I had been trying to fit myself into the training schedule, when what I really needed to do was fit the training schedule into my life.  It worked - I didn't quit!

Lesson #4 - There is truth to the statement that your body with become addicted to exercise.

During one of my annual doctor visits my doctor started in on her annual "You Should" lecture.  I remember her saying that if you push through the initial hurdle of exercising on a regular basis and wanting to quit, your body will become addicted to exercise.  Your body will CRAVE exercise.  Seriously?!?  Like I believed that one!  Then one night about half-way through the training program, I decided that I was too tired to run and I crawled into bed.  I couldn't relax.  I couldn't fall asleep.  My brain was going over my day trying to figure out what was wrong.  I wasn't necessarily stressed out about anything specific.  I hadn't had any caffeine late in the afternoon.  I definitely hadn't had time for a nap.  Why couldn't I fall asleep?  Then it dawned on me.  I got out of bed, put on my running clothes, ran a quick mile, came home, hopped in the shower, crawled back in bed and fell fast asleep.  I was addicted!  My body couldn't relax and rest until I had exercised.  I was so excited to go back to the doctor and tell her that she had been right!

Lesson #5 - It is important to have someone to hold you accountable.

I knew that my brother-in-law, Chris Tomley, had run 5k's in the past.  I asked him if he would run my first 5k with me.  This was one of the best decisions I ever made!  On the day of the 5k I was SOOOO nervous!  We gathered with the other runners at the starting line - my heart was racing.  I looked around and saw all of these thin people in their spandex running pants and fancy running watches.  There I stood in my capri sweatpants and ball cap.  I definitely did not look like I belonged with this crowd.  The starting gun sounded and Chris and I took off.  Everyone seemed to be bumping into me as they tried to pass me.  After about 100 yards, I came to a complete stop and burst into tears.  I was saying to Chris, "This was a HUGE mistake.  I can't do this.  I'm not ready.  Let's just go."  I am so thankful for what Chris did next.  He took me by the arm and pulled me to the side of the path.  "We're just going to stand here and let everyone pass us.  Then we are going to get back on the course and we are going to run and walk and run and walk until we reach the finish line."  I got myself together and when the last of the crowd had run by, Chris and I started to run.  We did just as he said - we ran and walked and ran and walked until we crossed the finish line.  Throughout the course Chris encouraged me and joked with me (My favorite was when a young boy passed us running the other way toward the finish line.  Chris said, "Just ignore the fact that the little 7-year-old is running faster than you."  Ha!Ha!).  If Chris had not been there with me, I would have given up!  I needed him there to push and encourage me.

My Coach, Chris Tomley, and I at the Starting Line of my first 5k.

April 10, 2010

April 10, 2010 was a HUGE day for me.  My goal was to finish in under 45 minutes.  Chris and I crossed the Finish Line in 43:16.  The feelings that I had when I crossed that Finish Line are nearly indescribable - extreme joy and pride are what comes to mind.  I was SO happy!  I had set a goal for myself.  I had stepped out of my comfort zone trying something that I had never done before.  I had been ready to give-up and quit on a couple occasions throughout the three months of training and on the course, but I hadn't . . . I kept going. 

These five lessons that I learned spurred me on to continue this journey of health and wellness.  I had been at a point in life where I didn't like where I was, something needed to change.  I needed to start working toward a "new ending."  This was my first step in that new direction and it was AMAZING!

Are you where I was?  Are you in need of a new direction toward a new end?  I invite you to hop on the path of health and wellness that I'm on . . . there's plenty of room!