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

3 Tips for Sticking with Whole 30 Through a 24-Hour Crisis

A key part to success with Whole 30 is planning.  However, life does not always go as planned.   Like this past weekend for example.  I honestly didn't know if I would make it through while successfully sticking with Whole 30, but I did!  Here's the story of how . . .

This past weekend's schedule was jam packed.  I was scheduled Friday, Saturday and Sunday at my side hustle (aka second job - side hustle sounds more fun).  My parents were moving on Monday so our weekend was to be full of prep work, plus I had a special project to wrap up with my Dad. I had set aside time to plan the upcoming week's menu, grocery shop and meal prep (as of Friday, I was on R2D12) on Saturday evening.  Both of my teenagers were working at their summer jobs.  My husband, who suffered a massive heart attack on February 1st of this year, had plans to attend Cardiac Rehab on Saturday.  All four of us were set to move through the weekend in a carefully choreographed performance.

When I clocked out from my side hustle on Saturday evening, I checked my phone and found a text from my husband.  He had stopped at Urgent Care on his way home to have his ear checked out (he suffers from frequent ear infections).  His ear looked fine, but due to his history and the fact that he was reporting some of the same symptoms he had prior to his heart attack, the doctor suggested that he go to the ER for some tests.  They had called ahead for him and he was on his way.

By the time I arrived at the ER, my husband was hooked up to an IV and the initial round of tests had been done.  We knew at that point that he was not actively having a heart attack and were waiting for the results of the various tests.

This is one of my favorite pictures of my husband and I from

our recent vacation.

Obviously, my main focus at this moment was my husband.  However, as time went on, I began to a panic a little.  I was filled with worry for my husband.  I was tired and hungry.  My schedule for the weekend was shot.  I had plenty of time to meal plan while I sat there, but when would I get my shopping done?  How would I find time to do the prep work?  My emotions were bouncing all over the pace.  I wanted a pizza and I wanted one bad.  As soon as we found out what was going on, I was ordering a pizza.  I was going to pick it up on my way home.  I was going to eat it - A LOT of it!

But that didn't happen.  I stayed focus and hung in there.  I pushed through that intense desire to cave and maintained my Whole 30 eating habits the entire 24 hours that my husband was in the hospital.

Three things prevented that from happening and keep me on the Whole 30 straight and narrow:

1) PREPARE FOR A FOOD EMERGENCY - I had emergency provisions in my purse - a Larabar (a compliant one of course!) and an apple.  As soon as my husband was allowed to eat something and was brought a tray, I broke out that Larabar.  When I left the ER a couple of hours later to run home to get the belongings he would need for his night stay, I munched on that apple.

A schedule or a plan can change at any time.  You never know when life is going to throw you a curve ball.  It's normally always easy to find a fast food restaurant to pop in to, but that's not the type of food we're looking for now is it?  I always carry some sort of compliant snack in my purse for such emergencies.

I sent this picture to my friends from the ER - I was ready for a food emergency!

2) A STRONG CIRCLE OF SUPPORT - I know that I am an emotional eater so as soon as I settled into the ER I started texting my two friends who I am currently traveling with on this Whole 30 journey.  They texted me throughout the evening and into the next day.  Words of encouragement.  Funny memes.  When I texted that I thought this would be the moment that sent my Round spinning out of control, my phone went crazy with positive reinforcement to stay strong.

A positive circle of support is so important - whether you are facing a crisis or its just a regular Tuesday afternoon.  Support can come in person, by phone, via text or from people you've never met face-to-face - your Whole 30 Facebook family!

Me (right) with one of the members of my Circle of Support!

3) POSITIVE SELF-TALK - Early on I was thinking that I was not going to be able to hold on.  Pizza is often my go-to emotional support and, trust me, I could taste it!  However, as my friends kept picking me up off the ground, I began to change that conversation going on in my head.  I was telling myself, "You can do it."  As I drove thru the driver-thru to get my kids dinner and could smell those French fries, I ran through the list of positives in my head - improved sleep, decreased pain in my hands, faster time on my last run, looser pants.  I became my own one-member cheerleading squad!

It is easy for self-talk to defeat you and it takes purposeful effort to change the conversation, but it is possible.  Sometimes when I'm by myself or running a 5K, I talk out loud.  That way I'm not only thinking it, but I'm hearing it.  You can do it.  You got this.  You are rocking this round!

picture from www.caba.org.uk

To be honest, I'm kind of proud of myself that I faced this crisis and stuck with my eating habits.  It's the first time my emotional eating habits were tested to this extreme.  And if I can do it, I know that YOU can do it!  Just remember - be prepared with a snack, surround yourself with a strong circle of support, tell yourself that you can do it!

Sometimes Success Surprises You

I've been working out with my friends consistently twice a week for over four years.  There have been a lot of successes that I have worked hard to achieve.  I started out using two pound weights.  Now I'm up to 30 pound dumbbells.  When we started, I couldn't do a single sit-up.  Now I can whip out over 75 in one workout with no problem.  I'm really proud of the progress I've made.

However, there are a couple of moves that I have been unable to conquer and, honestly, I'd given up hope of ever being able to do them.  What are these blasted moves that have evaded my conquest all these years???  The crab walk* and a Russian Twist** done with my feet off the ground!

Having said that, you won't believe what happened this past week!

Dana (our Coach) had the crab walk as part of our warm-up.  As usual, I saved it until last and then hid in the farthest corner behind a row of tables (We work out in the Adult Day Center were we work) where no one would see me struggle to lift my butt off the ground and then give up after a few seconds.  I could not believe it when instead of struggling to lift my butt it popped right up and I was able to begin making my way across the floor.  Since I'm behind the table, Dana is totally missing this moment.  So I start calling for her like a proud three year-old calling for his mom, "Dana!  Dana!  I'm doing it!  I'm doing it!  Come see!"

When we dive into the first part of our workout, I inwardly roll my eyes and sigh - Russian Twists!  We were to do 20 seconds on/10 seconds off alternating between Russian Twists and a Wall Sit.***  Dana always challenges me to try to do the Russian Twist with my feet in the air.  I do, but after a few seconds my feet either crash to the ground or I roll onto my back.  Dana yells "GO!" so I tighten my abs, find my focal spot on the wall across from me, lean back and lift my feet off the ground.  Twist.  Twist.  Twist.  I'm solid.  Those feet aren't going anywhere.  Time is called.  Did that just happen?  Yes it did!  And it happened three more times.  WHAT?!?!  I'm jumping up and down.  Dana and I high five.

SUCCESS!  Two in one night!

The lessons I was reminded of from this eventful workout -
1) Never give up!  When I consistently work hard, success is going to find me - even when I'm not expecting it! 
2) Don't blow off small successes.  The joy and positive feelings from small victories motivates me to push towards my bigger goals. Celebrate!  (In this case, the celebration was lots of high five and me bouncing around giggling throughout the workout.)
3) A support system is vital.  Without Dana and Justin challenging and motivating me week after week, I would not be doing what I'm doing.

Team Muscle celebrating my Surprise Success!

I encourage you to do the same.

Never give up!

Celebrate your victories!

Surround yourself with encouraging people!

* Here is a link to demonstrate a crab walk
https://www.youtube.com/watch?v=I-3r4cl4ahA
**  Here is a link to demonstrate a Russian Twist
https://www.youtube.com/watch?v=lvNPZCtt8NQ
*** Here is a link to demonstrated a wall sit
https://www.youtube.com/watch?v=-cdph8hv0O0

It Turns Out We were All Afraid of the Spin Bike

 

The Spin Classroom at my YMCA



While I like to try new things, I am far from the most daring person you will ever meet.  Rarely will I try anything for the first time by myself.  I ran my first 5k with my brother-in-law.  My best friend Amy and I went to our first Zumba class together.  Zip-lining was tackled with my sister's firm promise that she would be flinging herself down the mountain right behind me. 

One thing that I have been wanting to try for years is a Spin Class.  I would walk past the Spin Classroom at the YMCA and hear the pounding music and see the class full of people with wet hair and sweat pouring off their faces and my heart would start to pound.  There are a few Spin Bikes in the gym scattered among the treadmills and elliptical machines, but I would just give them a fearful glance as I finished a run. 

How could something as simple as a bike be so scary?  The seat is small.  No way my big bottom will fit on that little seat.  There are straps on the pedals.  What if I can't get them off and then I am stuck there - how embarrassing!  Various knobs are all over the place and what in the world are all of those numbers on that little screen?  Plus, I always see people peddling and standing.  How in the world am I going to stand and pedal?  I'll last like ten seconds.  No way.

One evening I ran into my co-worker Elaine at the Y.  She told me that she had just come out of a Spin Class and asked if I had ever tried one.  When I told her no, she invited me to join her sometime.  I shared with her that I had always wanted to try a Spin Class and that I would love to join her some evening. 

I managed to avoid actually going to Spin Class for about a year.  There was always a valid reason why I could not meet her for a class.

Then, Elaine called my bluff. 

I was sharing with my co-workers at our Morning Meeting about March Fourth.  Encouraging them to set a goal, try something new, do something for their health.  Elaine piped up - "This year Lisa is marching forth by trying a Spin Class with me on Wednesday."  WHAT?!?!  Everyone was looking at me.  How could I say no when I was encouraging them to take action?  "I'll see you on Wednesday, Elaine!" came out of my mouth.

Wednesday night I met Elaine at the Y at 6PM - fifteen minutes before class started (It is important to arrive early because bikes fill-up quick and once they are filled you are out of luck!).  I was literally shaking.  Elaine introduced me to the instructor who got me set up on the bike.  She moved the seat up and down and backwards and forward until she felt it was just right.  Then she adjusted the handle bars.  GULP - Next she strapped my feet into the peddles and had me start peddling.  My heart was pounding and I suddenly got really hot.  She instructed me on what the numbers on the screen meant.  Finally, she reviewed the Spinning lingo that I would need to understand in order to follow along - seated climb, standing flat, resistance, jumps  (Check out http://blog.mioglobal.com/spinning-glossary/ for a description of Spinning lingo.).  At that point, she deemed me ready to roll and walked away leaving me strapped to the bike gripping the handlebars for dear life and trying my best to maintain my balance.

Next thing I knew the lights went out and the music turned up.  For 45 minutes I sat.  I stood.  I pedaled fast.  I cranked up the resistance and slowly pushed those pedals forward.  Sweat was pouring down my face.  And then . . . it was over. 


Elaine and I after my first Spin Class

I LOVED it!  The 45 minutes flew by.  I pedaled while sitting and standing, going up hills and rolling along the flats.  I had no problem keeping up with the instructor.  Best of all - I never fell off the bike!  It was fantastic!  My mind was blown.  My fear was conquered.  I survived my first Spin Class.  Wow!  I was so thankful that Elaine had invited me and then pushed me to follow through with my yes.

The next day I felt great.  My legs and bottom were a little sore - just enough to remind myself that I had worked hard the night before rising victorious over my fear.  I told a few of my friends about how much I enjoyed the Spin Class and what a fantastic workout it was.  Several of their responses shocked me.  It turns out that I wasn't the only one afraid of the Spin Bike!  They told me that they had always wanted to try a Spin Class, but didn't want to go by themselves or were too nervous.  Really???  I honestly thought that I was the only one who had a fear of the bike.

So I invited them to join me in class with Elaine the following Wednesday, and two of my friends showed up!  By the end of class Spinning had two more admirers - both Nicole and Amy conquered their fear of the bike.


Nicole and Amy joining in on the fun!

Lessons learned:

* Never be afraid to voice fear about something because you're most likely not the only one.

* Conquering a fear is much easier and more fun with friends.

* Spinning is fun!



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Marching Forth: Create a Circle of Support

Five days away from one of my favorite days of the year and I have another idea for you of how you can March Forth into a healthier life - create a circle of support.  What does that mean?  Tell someone that you want to make some healthy changes in your life.  Telling someone will do two things:

1) The physical action of stating a goal out loud is powerful.  It makes it real.  It is no longer an abstract thought floating around your mind.  Your goal is now out there. You're no longer just thinking about maybe trying a spinning class.  You're not simply contemplating quitting smoking.   You're no longer considering running a 5k.  You've stated that you're going to do it.

2) Whoever you tell will be able to hold you accountable and encourage you on your journey.  Heading to the vending machine at work?  Dana knows you're trying to eat healthier and is going to stop you before you buy a King-sized Snickers.  Thinking about taking a nap instead of going to Zumba?  Amy is meeting you there so you can't skip!  Feeling discouraged because your week hasn't gone as planned?  Meg is there to listen, pick you up off the ground and get you back on track.

Telling one person is fantastic, but I encourage you to tell several.  I picture it in my mind as my friends standing around me in a tight circle holding hands.  If I lean to the left there will be people there to keep me from falling.  If I lean to the right there will be people there to keep me on my feet.  Any direction that I stumble or start to fall, my circle of support will be there to catch me.

Pick the members of your circle of support wisely.  You want friends and family in your circle who will be positive, encouraging and supportive of your journey.  Not someone who will put you down or burst your bubble of enthusiasm.  Your circle should be filled with your best cheerleaders.

On March Fourth, consider setting the goal to create a Circle of Support as you March Forth into a healthier life!

My Incredible Circle of Support