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

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

Plan Your Work and Work Your Plan - An Illustration

My dad has many "famous sayings" that we all repeat in unison when the first word starts to come out of his mouth.  One of those sayings is Plan your Work and Work your Plan.  That's a very wise saying, one that I find myself repeating often in various situations.  My workout yesterday was a great illustration of why following this advice will lead you to success.

Famous Dad Words

During our workout, Coach Dana set my friend Justin and I up in a little competition.  She challenged us to see who could complete the most reps in a 25 Minute EMOM (every minute on the minute) with an AMRAP (as many reps as possible) on every even minute.

The first thing that caught my eye - burpees!  burpees!  burpees!

Now I can count on half a hand the number of times that I have beaten Justin at any of our workouts over the past three years, but that doesn't mean that I won't try.  I looked at the board and quickly assessed the workout to come up with my plan to attempt a victory.  In this workout, there was one key factor that gave Justin a big advantage - he runs much faster than I do.  That means that he would be getting back to his workout mat an average of 10 seconds before I would.  I came up with a two step plan that I felt might give me a chance to pull ahead.

25 Minute EMOM Evens - 1 down & back run + AMRAP of: 0 -  Burpees 2 -  Sit-ups 4 -  Burpees 6 -  Front Squats w/ bar 8 -  Burpees 10 - Lunge Steps 12 - Burpees 14 - Air Squats 16 - Burpees 18 - Jump Squats 20 - Burpees 22 - Thrusters w/ bar 24 - Burpees Odds - rest

1. Set a good pace in my running and my burpees and maintain that pace throughout the 25 minutes.  I was successful with this.  For the run (a down and back run is running the length of the hallway that runs down the center of the building), I started with a pace of 30 seconds and managed to hit that target every time.  During that first minute, I competed five burpees.  That was the number I pushed myself to reach for the remainder of the workout.  It was hard, but I managed to do it.  Set and maintain a good pace - plan accomplished!  

2. Tackle the Air Squats.  Air squats are just your regular squat.  Nothing fancy.  Nothing added.  Just a squat.  I love air squats.  I knew that my competitor, on the other hand, is not a fan of air squats.  I also knew that I can squat faster.  Everything else on the list, I figured that Justin would beat me - especially on the front squats and the thrusters.  Minute 14 - that was going to be my moment.  So when I ran back into the room I strategically placed myself behind Justin so that I could be sure I was moving faster than him.  Even with the 10 second head start, when Coach Dana called rest at the end of that minute, I had done 24 air squats and Justin had done 18.  Tackle the air squats - plan accomplished!

This was a tough 25 minutes.  We were both gasping for air by the time we were done.  And when Coach Dana added up our reps . . . 

BOOM!  WHAT?!?!  Did I just pull off a victory?  Did my plan work?  You bet it did!  The key to that plan was the air squats.  I did six more air squats than Justin.  Overall, I beat him by 4.5 reps.  If I had not analyzed the workout and decided to go as fast I could on minute 14, I would have lost.

In the reality of things, there was no winner and loser in this situation.  Justin and I both won because we pushed ourselves to complete this workout.  We could have said that it was Friday and we were tired and just wanted to go home.  Neither of us were feeling 100%, but we pushed through and finished. 

This situation is, however, a great illustration of how taking the time to put a plan together - no matter how big or small - and then working the plan can help direct you to success.

Ok, ok, ok . . . yes, I'm totally doing celebration cartwheels in my head.  I won!  I beat Justin!  It happens so infrequently that I can't help myself!!  I have to celebrate.  Even if it is just in my mind.

Now get out there, make a plan and work it!

The Beach Chair Transformation

This is my favorite beach chair.  I've had it for nearly 20 years.  Every time I go to the beach I sit in it for hours reading my book, watching the waves and digging my toes in the sand.

There was always one thing that I didn't like about my favorite chair - I could hardly get out of it!  It was the most ungraceful action that I'm sure was ugly to watch.  Often my husband or children would have to give me a hand to help pull me up out it.  I would hear myself making a horrible grunting noise without even realizing I was doing it as I struggled to get myself out of the chair.

Shortly after returning home from our beach vacation last summer, I was working out with my group of friends from work.  Our trainer Dana had us doing Chair Dips - one of my least favorite exercises.

Chair Dips
www.lifefitnessbydane.com

However, I quickly realized that the motion of the Chair Dip was the same motion required to get myself out of my beach chair!  So instead of complaining, I started repeating to myself "get out of the beach chair" with every dip.  By that time my husband and I had begun to plan our trip to the beach for our Anniversary.  I knew that I had about 11 months to work on being able to get out of my chair with a little more of a sexy flare rather than like a woman who is ten months pregnant.

Week after week, every time chair dips appeared on our workout I would repeat over and over - Get out of the beach chair.  Get out of the beach chair.  The move never got any easier.  My arms would burn and I never developed a love of Chair Dips.

Last week my husband and I spent the week in Nags Head, NC to celebrate our 20th Anniversary. Our first  morning at the beach, I awoke at the crack of dawn, grabbing my chair and my book and heading down to the beach.  Several chapters later I decided to go back to our condo to see if my husband was awake.  Without giving it a second thought, I sprung out of my chair.  You read that right - I SPRUNG out of my chair.  I couldn't believe it!  

Later that morning I returned to the beach with my husband.  I couldn't wait to show him!  I sat down in my chair and immediately sprung back up with ease and grace (and maybe a little sexy flare!) throwing my arms in the air and exclaiming "ta-da!"  He could see the difference.  I was so excited!  In fact, every time that I got out of the chair for the remainder of the week instead of letting out a moan, I would look at my husband and say "ta-da!"  It never got old.

There are many times in life when we work hard at something and don't always see a result.  The scale doesn't move.  Our pants don't fit any differently.  It feels as if no one at work is noticing the time and effort you are putting in.  Then all of a sudden - TA-DA!  Something happens and you realize that your work has paid off.  It's a lesson in never giving up!

TA-DA!

I have to give a SHOUT OUT to my friend Dana for making me do all of those Chair Dips and to Team Muscle who continue to encourage and motivate me every single week!

Team Muscle led by Dana (green shirt)