The ABC's of Maintaining Ten Years of Healthy Living

Ten years ago I was a mom of two active elementary kids, a caregiving spouse, a full-time employee,  and a stressed out overall unhealthy unhappy person who made a decision to live a healthier life.  Today I am a mom of two young adults ready to spread their wings, a caregiving spouse, a full-time employee with three jobs who is still stressed out but overall is a HEALTHY and HAPPY person. How is that possible?  How did a single decision to run a 5k made ten years ago create a permanent shift that has completely changed my life?

Knowing that this ten year milestone was approaching, I've spent some time giving that question some serious thought.  How many people set a goal for themselves and not follow through?  How many times had I set a goal and not followed through?  Too many times to count!  So what made this one stick?  It turns out, that the answer is as easy as A-B-C!

ACCEPT THAT LIVING A HEALTHY LIFE IS A NEVER-ENDING PROCESS  
I'm not perfect.  I'm going to make to choices that aren't the best.  Too often, people make a mistake or miss a step and, as a result, they throw in the towel and give up.  Over the past ten years I have not made 100% healthy choices all of the time.  There have been stretches of time when I have not exercised at all or when my diet has consisted of more pizza and less fruit.  There have also been times when my kids' schedules have been crazy or my husband's health has needed our full attention. Over these ten years, I have learned that my journey is not defined by one day or one week.   It's a process.  There are going to be times of joy and times of heartache.  Times of learning and times of victory.  Times of simply needing to survive the day and times of sitting back and saying "this is great!"  When times are tough, I allow myself to cry and be mad and take a minute to wallow in the fact that life absolutely sucks.  When times are good I allow myself to celebrate and be happy and pause to reflect on how lucky I am that this is my life.  Then I stand up and think about the next goal I have for myself and why it's important to me.  I put one foot in front of the other and I keep pushing forward.

BE SMART IN GOAL SETTING
One of the things that running has taught me is the importance of small achievable goals.  When I first started running, there was no way that I could run one mile without stopping. But I could run to the next mailbox.  Then the next.  Then the next.  If I would have started out saying "I'm going to run one mile non-stop," I would have failed.  That would have created a sense of defeat.  Depending on the day I may have decided to try again or I would have given up.  However, saying that I am going to run to the next mailbox is very do-able.  So I would make it to that mailbox and then set my next goal to get to the next mailbox.  Eventually, all of those small distances added up to equal one mile.  Setting a series of small goals eventually leads to the achievement of a larger goal.  Focusing on small goals maintains a positive attitude and sense of progress avoiding feelings of failure.  I always say - Set small goals, celebrate often.  Who doesn't like a celebration???  Even when it's a simple high five.  Small goals push me to keep moving.

Being achievable is only one aspect of a SMART goal.

CREATE A STRONG IN-PERSON SUPPORT SYSTEM
My Tribe, Crew, Team, Posse . . . whatever name you want to use, the accountability of my circle of support has been key in my obtaining and sustaining a life of healthy choices.  There are two things about my circle of support that are important:
* I was intentional in creating this group - The people who are a part of my Circle know my goals, my struggles, my weaknesses, my strengths.  When we are together we talk about healthy living and our dreams.  I trust them.  They know when I need a hug.  My Circle builds me up.  They inspire me to do better everyday.  They know that I am relying on them to hold me accountable because I remind them - all the time.  As a result, this group has been consistent.  We have been friends for many years.  They have been with me through the highest of highs and lowest of lows of this healthy living journey.
* I see those in my circle on a regular basis.  On-line groups are valuable (I'm part of several that I gain much encouragement from!), but an on-line group is not sitting across the conference room table for me when someone brings in a large box of donuts or texting me from the Zumba class I'm supposed to be at while I'm sitting on my couch.  There is nothing like a sweaty hug after finally completing a solid weighted Russian Twist or crossing the finish line of a 5k.  Celebrating an achieved goal with a High Five is the absolute best!  An on-line friend doesn't give me the stink eye from my office door because it's 2PM and I haven't eaten lunch yet.  Sometimes simply being in the presence of my Circle gives me a sense of strength and encouragement that I need and appreciate.

Summing up ten years of healthy living in three steps makes this journey sound simple.  It hasn't been.  I've made some serious changes in my life - going from living off of take out and spending a lot of time sitting on the couch to consistently meal prepping on weekends and sweating my butt off multiple times a week has taken a lot of conscious effort.  I'm proud of myself.  My hope is that my journey (which I'm still traveling on by the way!) inspires you to recognize that you too can achieve great things.  Just start at the beginning with A-B-C.

SHOUT OUT to my amazing Circle of Support!!  Thank you for encouraging me, pushing me, carrying me, loving me through this journey!  I love you all!

My brother-in-law Chris ran my first two 5k's with me!
Here we are approaching the Finish Line back in Spring 2010.

My family!
My mom and sister are the best.
My kids inspire me everyday to be a strong example.
My dad (not pictured) gives the best motivational talks.

Justin, Coach Dana and Nicole - TEAM MUSCLE!
We've been working and working out together for five years.

There were too many pictures to pick just one.
Team Muscle after running the Pittsburgh Marathon Relay in 2017.

Amy (right) truly knows all the ugly parts of my journey.  She's amazing!
It was Amy who suggested we check out a Zumba class  9 years ago.  That's were
we met Cat (middle) - a true inspiration.

Don't get me wrong - on-line groups are valuable!  These ladies are from my
local MRTT (Mom's Run This Town Chapter).  I mostly interact with them on Facebook,
but I do get to see them in person often.  Thank you Melanie for inviting me to join!
Lori and Lynn - your journeys and posts have provided me with much encouragement.

What can I say about this guy?
We've been through it all TOGETHER!  I love you Jamison!

SHOUT OUT to  my high school friend Jodi Barber.  Following her journey

on Facebook pushed me to even think about running my first 5k!  

ABC picture from www.zenefits.com

So Happy I Pushed Myself to Run and not Sit Out!

Excitement.  Guilt.  Fear. Anticipation.  Indecision.  Anger.  Hopefulness. 

These are all of the emotions I was feeling as I got out of my car this past Saturday at the Forbes Road CTC 5K, an event my sister organized to raise funds for the school's scholarship program.  I had been one of the first to sign-up when registration opened several months ago.  And then the sinus infection happened.  The longest and most annoying illness of my entire life.  It would not go away and I was sidelined for over a month. 

Now here I was at the first 5K since I had finally recovered.  Should I run?  Walk?  Cheer from the sidelines?

I was excited to be there and feeling good.  Yet I was angry at myself that I hadn't pushed through the fatigue and exercised more over the past few weeks even though my head knew that I had done the right thing.  If I sat out, what kind of example would that be for my kids?  There was the fear of being embarrassed in front of my fellow runners if I couldn't finish and had to call my brother-in-law to pick me up at Mile 2.  I was also hopeful that the excitement of this event would be the motivation I needed to get back on track!

Standing at the Starting Line I still hadn't made of my mind of how I would handle the next 3.1 miles.  As I stood there I was reminded of advice my mom had give me when I was training for my first 5k and had been ready to give up.  She reminded me to not worry about what other people around me were doing or saying.  To not worry about the way I felt I "should" be running and do what works best for me. 

In that moment I decided that I would start off with my normal 2/1 interval.  However instead of running for 2 minutes and walking for 1 minute, I would run for 1 minute and walk for 2 minutes.  If that turned out to be too much, I would drop down to pure walking. 

My sister yelled "START" into the Megaphone and I took off (I know that gives the image of me sprinting from the starting line.  It was more of a slow gallop.)  1 minute run . . . 2 minutes walk . . . 1 minute run . . . 2 minutes walk . . .

The Finish Line showed up much quicker that I anticipated.  I maintained my pace the entire race and I felt FABULOUS!  Not one single time did I want to quit or question my decision to run/walk the event.  My body felt great, my spirits were high and I felt such pride in myself.  I did it!!

My son JJ and I at the Finish Line

If I had opted to walk, I would have been happy with myself for finishing but not felt the exhilarating high of having pushed myself.  If I had opted to sit out, I would have missed the joy all together and been kicking myself for not participating.

 

I am SO happy that I made the choice to participate!  What a huge reminder for me to push myself and go for it.  Five years ago I made the decision that I don't sit on the sidelines anymore.   I want to experience life and not always be the one cheering on others.  I encourage you to not sit on the sidelines - get up and join the FUN!!  That choice will change your life! 

 

(NOTE: Medically I am all better and was cleared by my doctor to return to my normal exercise routines.)

 

JJ and his friend Blake volunteered at the event.

More pics from this fun event:

 

My awesome sister and Race Director Meg (in green)

Beauties Ellie and Katie



One of the many selfies Ellie took during the morning.

Why You Should Make a New Year's Resolution

What is your New Year's Resolution?

That's the question of the hour this time of year. 

I hear a lot of people reply that they don't make resolutions.  "Why bother, I don't keep them anyway," they say. 

Is that you?  If it is, I ask you to pause to read this and reconsider that response.

Take a moment to consider why you don't keep them.  I imagine that it is because 1) your previous resolutions have either been too vague or too big and 2) you have an all or nothing mindset.

This year I'm going to eat healthy.

This year I'm going to lose 100 pounds.

This year I'm going to exercise everyday.



There are some people that can make broad or big statements like that and stick to them.  I'm not one of them and I imagine that I am not alone.

I'd say - "This year I'm going to eat healthy."  I do just that for the first few weeks of the year.  Then there is a big football game and I'm making all kinds of scrumptious tailgating food.  There goes that resolution out the window!  Back to my old way of eating!

I'd say - "I'm going to lose 100 pounds this year."  Over the first few weeks I would lose five pounds.  Then I'd have a stressful week where I would eat a little more, exercise a little less and . . . BAM!  Gain two pounds.  There goes that resolution out the window!  Back to my old ways.

I'd say - "I'm going to exercise everyday."  I'd work out on the Wii or go to the Y or go for a walk everyday for a few days.  Then one night I have to work late.  The next night JJ has a basketball game and Ellie needs help with her homework.  The next night I take Ellie to her music lessons and there is a meeting at church.  Yikes - three days in a row with no exercise.  There goes that resolution out the window!  Back to skipping the gym.

If I can't be perfect ALL the time then I want NOTHING to do with this resolution. 

Five year's ago I made a New Year's Resolution and I kept it.  I kept it because 1) my resolution was specific and 2) I didn't give up. 

My health was heading down a dangerous path.  I needed to make wiser choices and get healthy.  But what exactly does that look like?  I needed to lose at least 50 pounds, but to me that was a huge number.  I needed to eat better, but I really like chips and brownies. 

I set my focus on something smaller - a 5k run.  I knew what that looked like.  I could picture 3.1 miles.  16 laps around the track.  1 trip around the big block plus 1 trip around the little block.  I could picture myself going that distance. 

My New Year's Resolution for 2010 was very specific - I will complete a 5k.

I mapped out my plan to achieve that goal and got to work.  But it wasn't always easy.  There were days that I didn't exercise.  Sometimes several days in a row that I didn't exercise.  There were days that I stress ate so much pizza on a Friday night that the idea of putting on my running shoes Saturday morning was not even on my radar.  Those were the times I wanted to give up.  "I screwed up - no running for three days.  Might as well quit."  "Too much pizza - epic fail!  Scrap the idea of getting healthy . . . again!" 

But I DIDN'T give up.  Instead I said to myself, "Ooooops!" and purposefully made the choice to get back on track.  Guess what happened - that feeling of complete failure was quickly replaced by the feeling of complete joy in the victory of clearing that hurdle. 

It is in that moment where most people get stuck.  Do I throw my hands up in defeat or do I purposefully pick myself up and forge ahead?   No matter what I do, I'm not going to be perfect all the time.  Instead of raising a white flag in surrender to my imperfections, I choose to raise my arms in victory to all that I accomplish no matter how small.

Took a walk after dinner instead of watching TV.  YES!  Ate one cookie instead of four.  YES!  Put my tennis shoes on and went for a run even though I didn't feel like it.  YES!

In 2010, I did it.  I kept my New Year's Resolution.  I completed my first 5k.  Five years later I have run over 40 5ks.  I lost 50 pounds and have kept it off.  I went from a size 22 pants to a size 14.  I feel GREAT! 

Change is possible.  You CAN do it.  You may have tried a thousand times before and not made it, but that is OK.  Try again.  Try again in 2015.  Make this your year. 

Be purposeful about it.  Pause for five minutes.  Think.  What do you want?  How do you feel right now?  How do you want to feel?  Set a goal.  A specific goal.  Then go for it . . . and make the choice to not give up.

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!

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!

 

 

 

A Lesson on Compromise

This past Saturday, a rare event happened - my mom, sister and I all had several hours of free time at the same time.  We love doing things together, but it's hard to find a time that works for each of us.  This was our chance! 

My sister wanted to do something that involved her children.  My mom wanted to do something to kick-off her holiday season.  There are few options for 5ks in December, so I wanted everyone to join me at the Arthritis Foundation's Jingle Bell Run.  We ALL wanted to be together.  So . . .

The Hamer Women with the Jingle Bell Elf

Compromise was the key.  My sister brought one of her children (Our little guy was too cold at the Turkey Trot so we knew he would not be happy!).  My mom threw on several extra layers (If you look at the picture her coat is not zipped because she literally can't get the zipper together!).  I still completed my 5k for the month of December, but I walked it rather than ran (Remember, my goal is to COMPLETE a 5k a month, not RUN a 5k a month!).  My daughter came along, too, making it a special outing for only the Hamer women - no men allowed on this adventure!

I have to confess that there was a small piece of me that wasn't too keen on this idea at first.  Obviously, family is more important that anything else.  Yet, I kept thinking about the time clock and how by walking the event my time would stick out among all of my other 5k times.  It would be so slow in comparison. 

"Really Lisa???  Who is looking at your times and comparing them?  No one but you," I could picture that smaller version of me standing on my shoulder with her arms crossed, rolling her eyes and talking in an annoyed tone. 

"Excellent point," I told myself.  "Let's move on!"  And I did . . .

. . . And we had an EXCELLENT morning at the Jingle Bell Run! 

I think that too often adults are not willing to compromise.  That's what leads to so many family feuds.  In this situation it did take us several days of text messages and phone calls, but when our wise mother reminded us that our initial plan was to spend time together it made the decision an easy one.  By putting our individual agendas aside and putting our hearts together, we ended up having an incredible day TOGETHER.

OK, OK, OK . . . I have to confess that I still set a goal for that stupid time clock!  I wanted us to complete the event in under one hour.  Our time . . . 59:11!!!  Woo-Hoo!!

A bonus for me - I got an unexpected gift.  I felt great joy and pride as I crossed the finish line with my mom as she completed her second 5k.  She exercises on a regular basis, but 3.1 miles is farther than her normal distance.  Our mom is one of our best cheerleaders on our journey to be healthy and incorporate exercise into busy family life.  What an example to my sister and I (and our daughters!) on supporting someone's dreams and goals by literally jumping into their adventure - I LOVE it!  A high-five to Ellie and Arden who also completed their second 5ks on Saturday. 

A lesson for all of us - As you make plans with your family and friends, plan with your heart.  Compromise can lead to great memories made TOGETHER rather than getting angry and spending time apart.

Ellie and My Mom

 



These two are just TOO CUTE together!!!

One Mile is Better than No Mile

This weekend the Hustle and Bustle of the Holiday Season arrived in full force!  While I make it a point to try to enjoy every crazy moment, it is so easy to let the stress of getting everything done get the best of me.  So while I maintain my focus on including some type of exercise into my schedule on a regular basis, I also adopt the attitude that doing something is better than doing nothing.

Yesterday was a perfect example . . .

I started my day by getting dressed in my running clothes.  My plan was to drop JJ off at basketball practice, zip into Pat Catan's to purchase the picture frames I needed for Christmas gifts, sprint through the grocery store and arrive back at the school with enough time to run three miles at the track.  All within two hours.

Well, as I'm sure you guessed my plan didn't exactly work out that way.  I called my mom on the way to my first stop and we ended up having a very encouraging conversation.  One that I definitely needed, but one that took over 30 minutes.  Once I finally got into the craft store I got a little bit distracted by all of the paper and beads and sparkles and snowmen and . . . I am rarely in this store by myself and the frames are all the way in the back and it was just so much fun to wander around and . . . yep, I got sucked in by all of the wonderful holiday magic . . . and it was WONDERFUL!  I had a ball. 

After standing in the line that wound across the front and down an aisle all the way to the back, I left with only 30 minutes to spare.  Totally not enough time to go to the grocery store AND most definitely not enough time to run three miles. 

I arrived at the school with less than 15 minutes before practice ended.  Sitting in my car I mentally reviewed the rest of my day and realized that this was it.  This was my only chance to fit in exercise.  So I got out of my car, zipped up my jacket, pulled my hat over my ears and took off around the track. 

Now I am not a fast runner and in my haste to get going I forgot to start my watch, but I must have been flying around that track!  I ran a full mile before seeing JJ walk out of the school.  Go Me!

I've decided that I'm going to use this experience as my motto for the rest of this crazy holiday month . . . One Mile is Better than No Mile!  I'm still including full workouts into my schedule, but I'm not going to let myself feel upset if time runs out.  Doing something is better than doing nothing.  Plus I know that this Mom is a much more relaxed happier Mom when she gets her workout in! 

Before entering back into the world of Holiday Craziness, I want to take a moment and THANK YOU for reading my Blog and wish you a belated Happy Thanksgiving!  I hope that you had a fun-filled day.  My day was FANTASTIC!  Below are some pictures from Pittsburgh's Thanksgiving Day Turkey Trot that benefited the local YMCA.  I am SO THANKFUL for those who encourage me and support my desire to find a way to fit exercise into my crazy life. 

 

My sister Meg is my FAVORITE 5K Running Buddy!!  I am so thankful we have running in common and go to these events together.  She is my head cheerleader!  Thank you Meg - love you!

 There are some of the Moms from the local Moms Run This Town Chapter.  I haven't been able to meet them for their organized group runs (yet!), but I enjoy being a part of the group through Facebook and seeing them at races.  I am thankful for a great group of encouraging and hilarious women!  The woman on the right sporting the fashionable yet warm garbage bag is our awesome leader Melanie Fleming.  Find a chapter near you at www.momsrunthistown.com 

I was happy my brother-in-law Chris ran.  It's been a while since we ran an event together (Meaning we stand at the starting line together and then he's there at the finish line waiting for me.  Ha!Ha!)  I don't think he fully understands the important role he played in my running journey.  Had he not been with me at my first 5k, I would have walked away from the course after the first 100 yards!  I am so thankful for that moment when he encouraged me to stick with it!

  

Plan Your Work and Work Your Plan

I spent more time than usual in front of the TV this weekend - Hallmark kicked off their delightfully cheesy yet hopelessly addictive holiday movie season.  These movies are one of my most favorite parts of these last two months of the year!  As my time in front of the TV dragged on, the items that would not get crossed off my To Do List this weekend grew.  Not good for a busy working mom!  Not good for a busy working mom who lists every aspect of her life on her To Do List - including TV time!   



 

I was reminded of one of my dad's classic sayings:

Plan Your Work and Work Your Plan. 

I definitely did not work my plan this weekend!  On one hand - that's ok.  There is absolutely nothing wrong with spending some extra time vegging out in front of the TV.  On the other hand though, I know myself - this CAN'T become routine for me and it very easily could.  While this may sound crazy to some - the temptation to sit and watch those movies is so strong.  TV is one of my biggest weaknesses.  I LOVE to watch TV!  Knowing that, this evening I took some preventative measures to protect myself against two months of obsessive addictive TV viewing - I reviewed my plan. 

It's easy to talk about wanting to do something.  It's another thing to actually get it done.  I have found that if I don't plan something and write it on my calendar it probably won't get done.  That's why - for me - it works to make myself a very detailed schedule on a daily basis.  My daily schedule captures my bigger overall plan.  What goals am I striving to accomplish? 

One of the driving forces behind "my plan" is running a 5K month.  This forces me to continue running and exercising on a regular basis.  If I don't exercise on a regular basis, my ability to handle stress goes down, my weight goes up and my attitude is all over the place which in turns impacts my entire family (There is definite truth to the statement 'If Mama ain't happy,ain't nobody happy!'). 

Bringing that to the forefront of my thinking - after searching the Internet, my 5K calendar is planned out for the next four months - Pittsburgh Predator 5K in Boyce Park on 11/9, Jingle Bell Run on the North Shore on 12/7, the Frigid 5 Miler at North Park on 1/12 and the Cupid's Chase 5K on the North Shore on 2/8. 

My plan is in place. Now it's time to work it!  What's your plan for the next few months?

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!

My Story Part Two

Where were we?  Living life I had dreamed of . . . rug pulled out from under me . . . weight sky high . . . stress sky high . . . walked out the front door.

I didn't have a plan when I left my house.  I just started walking and then began sprinting down my street.  I ran as hard and fast and far as I could.  Soon my lungs were burning and I thought my heart was going to explode.  I stopped right in the middle of the street bent over with my hands on my knees sucking in the Fall air.  I picture it now like a scene from a movie - deserted street, a black sky filled with hundreds of stars, I stand alone illuminated by a single street lamp (I know - way too dramatic!  But this is my story!).  I looked around and realized that I made it about two houses down from mine, which in my Pittsburgh neighborhood is not that far.  Not ready to go back inside, I stood up and continued to walk around the block.  With every heavy step I stomped out my stress: the financial stress, the stress caused by lack of time and sleep, the stress of being a caregiving spouse, the stress of being a working mom, the stress of lost dreams and unmet expectations. 

When I had circled back to my house I paused in my driveway and realized that I felt better.  My thoughts had cleared.  My lungs felt crisp from the cool air.  My shoulders didn't feel as tight.   

I headed out for a walk again the next night and the next and the next.  As I walked I thought about all of the "you should" statements that people had made.  I thought about the health classes that I taught my senior citizens at LIFE Pittsburgh and our talks about not letting life pass you by, living on purpose and doing that by setting goals and constantly learning.  I found that after a few days I was feeling better physically and mentally.  Having a little bit of time alone at the end of the day was a real treat.  These walks were making a difference in my life.  Maybe there was something to the idea that exercise helps to relieves stress!

A few days after I started taking my late night walks I received an e-mail at work - Prevention Magazine's e-newsletter.  I didn't recall signing up for it and it wasn't forwarded from anyone.  How did it end up in my in-box? 

The lead article was "Sofa to 5K Training Tips."  I was instantly reminded of my high school classmate Jodi Barber.  She had begun running within that past year and was now running in 5k's all over New England.  Jodi looked fantastic and her pictures on facebook showed her having an amazing time at all of these events.  I began to think that it had been a long time since I had stepped out of my comfort zone and set a goal for myself.  Time was flying by and I was missing everything.  There was no excitement, no adventure - just BLAH!  My stomach began to stir with that feeling of excitement that you get when you are heading up the hill of a roller coaster - you know that you are in for an exciting ride, but have a twinge of fear mixed in there, too.

I made a decision.  I was going to run a 5K.  Who cares that I hadn't run since running the mile in my high school gym class (and even then I don't think I ran - just kind of stumbled along in the back of the class complaining the whole time!).  Who cares that I couldn't think of the last time I had done any type of physical exercise that caused me to break a sweat.  I was going to do this.

Remember that quote that I have hanging in my office - "No one can go back and make a new beginning, but anyone can start today and make a new end."  I was going to make a new end for myself . . . and I was going to do it wearing a pair of running shoes!

I'll share that part my story with you in My Story Part Three.

By the way - I'm still not sure how I got that e-mail.  I like to think that God sent it to me to push me into motion.  Thanks God!