JJ's New Workout Game: Three Foul Shots or RUN!

Once again my teenage son had spent a large amount of his day sitting in front of the TV playing video games.  I told him that after dinner he and I were going to workout - no complaining, no excuses, no arguments - we were heading outside and we were going to sweat!

Much to my delight - and a little to my surprise - after we finished the dinner dishes my son said to me, "I'm ready Mom.  And tonight, I've planned the workout."  WHAT?!?!

Grabbing his basketball, we headed down to the bottom of our driveway (We have a single lane driveway that goes down a hill to our garage behind the house.  Our vehicles are parked at the top of the driveway one in front of the other.) .  JJ explained to me how he had adapted a basketball drill his 7th grade coach used during practice.  Here's what we did:

We took turns standing at the Free Throw Line.  Each of us got up to three shots per turn.

If you missed the first one, we both had to run to the top of our driveway touching the street with our foot and back to the very bottom.

If you made the first one, but missed the second one, we had to run up to touch our jeep (parked in the driveway closest to the street) with our hand and back to the very bottom.

If you made the first two, but missed the third one, we had to run up to touch our van (parked in front of the jeep) with our hand and back to the very bottom.

If you made all three, it was the other person's turn.

We did three rounds of eight total turns per round with a two minute break in between each round.

It doesn't sound like much as I type it out, but we were both dripping with sweat and out of breath by the time we finished.  Several things made me fall in love with this workout - 1) The fact that my son took the initiative to think plan the workout and suggest that we do it is obviously #1!  2) The element of surprise.  You never know which shot is going to go in!  It is very difficult to make the shot when you are out of breath.  3) Sprinting up the driveway over and over was a GREAT workout!  Plus, the more people who play the more running you do.

This game can be adapted to multiple sports - shooting a hockey puck in a net, kicking a soccer ball into a goal, throwing a football through a hoop.  You can also adapt the running to whatever space you have.  In the case of JJ's basketball practice, they had to run different lengths across the gym floor.  You could even do different exercises - If you miss the first you do 25 jumping jacks, miss the second you do 15 sit-ups, miss the third you do 10 push-ups.  The key is that your child likes the sport so that they engage in the game.  

Have fun trying out JJ's new game!  I know we'll be playing it again!

Marching Forth: Taking the Longest Route

I grew up spending several nights a week in a dance studio.  Exercise to me meant leg warmers and an hour or more of dancing around.  Exercise was following along with my Jane Fonda workout tape played on the VCR.  I remember being so excited when the Heart and Sole Aerobics Studio opened up in our local strip mall.  That first summer I went everyday.

The older I got the less time I had to "exercise."  I felt that there wasn't time to take an entire hour out of my day to drive to a gym and take a class.  Welcome to my twenties and my kids were born.  Hitting my thirties, my husband began to battle numerous health problems and I found myself to be a working parent and caregiving spouse.  After awhile, thoughts of exercising or working out never even entered my mind.

Then my weight began to climb.  My stress level was through the roof.  My blood pressure and cholesterol were battling for first place to see who could be my biggest health problem.  My doctor (and my mom) began to bug me about exercising.  I mentally dug out my old speech - "There was no time to take a class.  That would take an hour or more.  I can't do it.  I don't have time.  Plus, I'm way too tired."

One day my friend Jane, a Physical Therapist, told me something that really hit home.  Exercise is simply defined as increased movement. You mean I don't have to join a gym or sign-up for a class?  You mean I don't have to spend an entire hour-and-a-half of my day sweating and then have to take a second shower?  This is incredible!

 Exercise is   

   increased   

  movement. 

So seven years ago I began to see how I could add movement to my day.  Parking at the far end of the grocery store parking lot.  Parking at the opposite end of the mall from the store I need to go to.  Taking the stairs instead of the elevator.  Walking to talk with a co-worker rather than call on the phone.  Taking the longest route possible to get from point A to B.  Walking to the park located a street over instead of driving.  

I quickly began to discover that I physically felt better and had some more pep in my step.  I went from not moving much at all to seeing how much I could move in a day.  I began to take walks during lunch or after dinner.  My amount of movement kept building more and more.  Those small steps taken to increase my movement led to running 5ks, taking a weekly Zumba class and hitting the gym with my kids - all things that I still do today seven years later.  But I started with that small step of simply trying to move a little bit more every day.

Are you stuck in the I-don't-have-time rut?  Are you so tired by the end of the day that you can't move?  At the same time, are you ready to make a change and live a healthier life, but are struggling to do so?

Here is a great way to March Forth toward a healthier life - re-define exercise.  Commit to increasing your movement during the day.  It is a fun and easy way to start. The possibilities are endless of what you can do!

I will park at the far end of the grocery store parking lot.

I will use the restroom at the far end of the hallway.  

I will take the stairs to my fourth floor office in the morning instead of the elevator.

  

Remember - you got this!  Take it one small step at a time.

Happy March Fourth!

Lisa

I Know Me

Over the past several days I have found myself repeatedly saying "I know me."

I know that as soon as I sit down in the evening I am going to fall asleep.

I know that if I eat one Swedish Fish and I am sitting near an open bag of Swedish Fish, I am going to have a difficult time controlling myself.

I know that if I tell my friend Amy that I will be at Zumba and she is going to be at Zumba then I'm going to show up at Zumba regardless of how tired I am.

I know that when I am feeling grouchy, my best move is to lock myself in my room for awhile because otherwise - watch out family!

It recently dawned on me the power in that statement.  I KNOW ME.  When I pause long enough to remember that, I am way more successful at making healthy and positive life choices.  When I don't, I am more likely to make poor choices.  I also don't pay attention to what is going on around me and think it is fair to say that I don't enjoy life as much.

Let me dive a little deeper to help explain that.

Zumba.  Here is what I know - I know that by 7PM I am exhausted.  I've been up since 5AM, I've spent the day literally locked in a room with my staff and 30 people with Dementia.  I've carpooled my kids around town, cooked dinner and done about 10 other random things.  By 7PM it sounds like the best idea in the world to put on my PJ's, sit on the couch and fall asleep. However, I also know that I feel healthier, less stressed and more energized when I include exercise into my day.  I know that I love to dance and that I love the Zumba class I attend.  And most of all I know that I love hanging out with my friend Amy whom I don't get to see as often as I'd like.  So, I KNOW that if I make plans to meet Amy at Zumba than I am going to show up at Zumba.  SUCCESS!

Let's look at one more:

Swedish Fish.  Here is what I know - I know that I LOVE Swedish Fish and can easily eat an entire bag by myself.  I know that because I've done it before.  I also know that I am a mindless eater.  If there are snacks in front of me I'm going to eat and eat and eat without giving a second thought to how much I am eating.  I know that if I eat one I'm going to crave more and that I have trouble controlling myself when there is an open bag within reach; therefore, I am thinking of nothing else but how much I want another fish.  I know that my days at work are very busy and my best strategy to eating lunch is to pack lots of healthy snacks that I can grab throughout the day - apple slices, carrot sticks, string cheese, pretzels.  Yesterday at work I walked into a meeting to find piles of candy, including bags of Swedish Fish, in the middle of the table - a great strategy to boost the mood in a late Friday afternoon meeting.  However, for me, I knew that I had not done a good job packing my lunch that day and therefore had not eaten and would not be able to eat until after the meeting.  I knew that if I sat near the Swedish Fish it would all be over.  My mind would be focused solely on those fish and I would most likely end up eating a lot of Swedish Fish.  So, I made the conscious choice to sit at that far end of the table in the seat farthest away from the pile of candy.  SUCCESS!  I sat through the meeting focused on the subject at hand and didn't madly consume the entire pile of candy.

That sounds so complicated, but the thought process takes only a few seconds.  What has stuck out at me over these past few days is that the process is taking less and less time.  I used to wrestle with these thoughts and struggle to make the healthy choice.  Now, I am still aware that I am making the choice, but it is much easier and feels more natural.  Trust me, there have been many times that I have either made a poor choice without giving it any thought or still made a poor choice after thinking about what I was doing, but I forgive myself and try again the next day.

Do you know you?  Do you know what triggers a poor choice or what areas of your life you need to really think about what you are doing before you do it?  It will feel difficult and unnatural at first to make yourself pause before you act, but overtime habits and cravings can change.  I'm proof of that!

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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.

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?!



Check Your Boob Bounce!

Friends ~ The next time you get dressed to go exercise pause in front of the mirror.  Do five jumping jacks.  What are your boobs doing?  If they are wildly bouncing all over the place practically smacking you in the face you need to ask yourself a very important questions - Does my sports bra fit?  Are you even wearing a SPORTS bra?

In my mind, the sports bra is one of the most important pieces of exercise gear you will purchase.  How can a person possibly focus on the task at hand when her boobs are flying all over the place?  Plus, don't they hurt when you're done?  When I'm in a class that has a mirror or I'm crossing the finish line of a 5k, I'd rather people see me and think "Oh, hi Lisa."  Not, "Holy cow look at her boobs!"  They really need to be contained - for your sake and for those around you. 

Unfortunately, besides being one of the most important pieces of exercise gear, sports bras can be one of the more expensive pieces of exercise gear.  What totally stinks about that is that no one is most likely ever going to see it!  We Oooooh! and Aaaaaah! over each other's colorful new shoes, but I'm not going to walk into class and flash everyone to show off my new bra.  Ladies - they are worth the money.  You don't need very many.  Like I said, no one is going to see it so if you rinse it out and wear the same bra again tomorrow no one is going to know.  Sports bras do end up on clearance racks at stores like Target, Old Navy or Dick's so if you are on a tight budget like me you can still get a good one.  Marshall's and TJMaxx are also great places to find sports bras at a decent price. 

Another issue with sports bras is proper fit.  You may think that your boobs are under control, but there is a strong possibility that they are having their own dance party right under your nose and you don't even know it.  My friend Melanie recently posted this great article to her facebook page which gives step by step instructions for measuring yourself for a sports bra www.womensrunning.competitor.com/2014/06/shoes-gear/bosom-buddies_25388  It's a quick read with good suggestions.  You can also stop by a department store and ask to be fitted for a bra.  It doesn't cost anything and there is no commitment to buy a bra from that store.  I was recently fitted and was shocked at how far off I was on size.  It didn't take long, and while it was a little awkward, the lady was very nice. 

This topic has been on my mind for some time.  I feel bad when I'm running or dancing next to someone and all I can think is "Man, she really needs a new sports bra."  I don't want to think about your boobs - I want to think about you and cheer you on and have fun!  Plus, I can't be the only one noticing this.  So - five jumping jacks in front of the mirror.  It will only take you a minute to check your boob bounce. 

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!

 

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!

 

 

 

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!

  

Who's the Crazy Mom Running Laps in the School Parking Lot?

That would be me!

Finding time to fit everything in that I need to do is one of my most frustrating challenges.  As I've shared before, exercise is often the first thing cut from my schedule when there is no time.  A big time waster that I identified for myself is driving my kids to and from their practices and lessons.  There usually isn't enough time to get much accomplished between dropping them off and picking them up.  But there IS usually enough time to accomplish some form of exercise.

Basketball is my son's sport of choice and the season is just getting underway.  Fitting exercise in during his practice's at the Junior High is easy as there is a track there.  For his after school practices, I change into my running gear at work, zip out the door at 4PM on the dot and am able to get a solid 30 minute run in by the time he is walking out of the gym at 5PM.  I don't stop at home - I always get wrapped up in something else that eats away at my time when I do that.  His Saturday morning practices are perfect because they force me to get up and get dressed so why not get on the track while I'm there?

Nights like tonight when his practices are in the evening and at an elementary school are a little more challenging - no track and dark streets.  But - the parking lots are well lit!  Instead of rushing home to accomplish one small task before needing to return or sitting in my car dozing for an hour (though I have made that choice on many occasions!), I throw on my tennis shoes and reflector vest and run laps around the parking lot for 30 minutes.  This leaves me plenty of time to chat with the other parents AND still catch a 15 minute power nap!

Using my time wisely during my kids' activities is one of my favorite time saving tips.  You don't have to run.  You can walk, stretch, jump rope . . . be creative!  The nice thing is that your kids will be focusing on practice and not being embarrassed by you doing jumping jacks off to the side.  Though I do believe that providing ample doses of embarrassment for our children is one of our main jobs. 

I have to be honest and share with you that at first I was nervous about what the other parents would think - Is she seriously running around the parking lot?  Who's mother is that?!?  But the reaction is often the opposite.  I've had parents join me.  I've had parents come up and talk to me about what I'm doing which has opened the door to great conversations and friendships.  I've had parents say that seeing me has encouraged them to think about their health and exercise patterns.  It's been very positive.

So I challenge you to join me - next time you take your kid to his sports practice or her music lesson don't just sit there.  Get Up, Get Out and Get Moving!

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?

Free Throws and Early American History

My family's To Do List is always filled with more tasks than we have time to complete.  This evening was no exception.

One of the most important things that JJ had to do tonight was study for his Early American History test.  After a day of sitting in school with no gym class, I really wanted him to get some exercise, too.  The more I thought about it, I realized there was no reason we couldn't combine the two tasks.   I just had to use a little creativity.

I had JJ review his study guide while I tackled some other items on the evening's To Do List.  Then we got in the car and headed for the gym.  Thankfully a basketball hoop was open.  While JJ warmed up, I set the ground rules.

1) For every Free Throw that JJ missed I would ask him a question from the study guide.
2) If he got the answer right, he attempted another shot.
3) If he got the answer wrong he had to do five jumping jacks and the question would be asked again later.
4) For every five questions that he missed, he had to run a suicide drill.

JJ made lots of baskets - but not all of them!  After getting several questions right, he missed one.  I think I surprised him when I actually made him do the jumping jacks! 

 

When we got to the last question, JJ had missed four questions.  If he got the last one wrong, he'd have to run . . . no suicide drill for JJ tonight! 

 

By the end of our study session, JJ had answered all of the questions on the study guide correctly AND had broken a sweat.  And I had crossed two things off of our To Do List.



Tried a New Workout Tonight . . . DRUMMING!

A couple of weeks ago I was talking with an instructor at our local YMCA - Colleen. She told me about a new class she was starting and invited me to attend.  It sounded like fun so I told I would check it out.

When I arrived for the class this evening, the classroom was dark.  I went back to the front desk and there was Colleen. 

"Are you drumming tonight?" I asked.

Her face lit up. "I'd love to," she said.  "It's probably going to be just you and me.  Is that OK?"

"It's OK with me if it is OK with you," I responded.  I have to confess that there was a small voice in my head that said, "Are you crazy?  Can you say awkward?"  But over the past few years I've learned to ignore that voice - it's the same one that used to tell me that Oreos would make me feel better.

Colleen led me into the classroom and we set-up the Exercise Balls.  She handed me two drumsticks and turned on the music.  This began my introduction to

How much fun did I have?  A ton!  How much did I sweat?  A ton!  The concept seems simple - hit a big rubber ball with a set of sticks.  I fed off of Colleen's enthusiasm and picked up the rhythms quickly.  

 

The impact of the class was deep.  The Drums Alive website describes it as a mind/body experience.

"Drums Alive® joins the dynamic movements of aerobic dance with the pulsating rhythms of the drum. It is a unique sensory/motor program that is designed to give the mind and body instant feedback through continuous movement and rhythmical flow. It is a program that utilizes "whole brain - whole body" thinking by developing sensory motor reflexes and kinesthetic awareness. The physiological and psychological benefits are numerous including those found in traditional forms of aerobic fitness. Drumming has also been found to improve and increase the neurological connection between the 2 brain hemispheres, stimulating Alpha brain wave activity which can lead to higher levels of concentration, sensory/motor improvement, and an overall sense of well being."  (www.drums-alive.com)   

 

By the end of the 50-minute class, my heart was pounding, sweat was dripping from my nose and I had a HUGE smile on my face.  I'm so glad I didn't walk away when the room was dark or when I realized I would be the only student.  Stepping out of my comfort zone and trying something new paid off for me tonight.  I had a good time and got a great workout!

 

Who's joining me next week?  6PM Thursdays at the East Suburban YMCA in Plum. 



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?



 

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.

My Definition of Winning

I recently had a conversation with my sister Meg and our Dad.  It was the night before we ran Just a Short Run where Meg ran the Half-Marathon and I ran the 8.1 mile.  Our Dad was sharing with us how proud he is of us for the hard work we have put in to accomplishing our running goals.  I made the comment, "There are people who have run much farther or have accomplished far greater things than running 8 miles."  I love my Dad's response to my statement - so much so that I wrote it down and posted it on where I can see it everyday.

THE DEFINITION OF WINNING IS DIFFERENT FOR EVERYONE.

YOU ARE A WINNER.



My dad is right.  It is easy to slip into a place where I am comparing myself to others.  She runs faster than me.  She's skinnier than me.  He's accomplished more than me.  From that angle, it's easy to feel defeated.  Instead, I need to keep my mind in a place where I am comparing myself to me . . . comparing myself to where I have been and to where I want to go. 

At this moment in my life I am focused on completing a Half Marathon.  That is where I am going.  That will be my victory.  Where am I coming from?  I'm coming from that day 3 years ago when I couldn't run from my mailbox to my neighbor's mailbox without thinking my lungs were going to explode.  I'm coming from a pair of size 22 blue jeans.  I'm coming from spending most nights sitting on the couch with a bag of chips in my lap.  From that angle, it's easy to feel excited and proud.

My moment of victory is just two weeks away.  For me, crossing that Half-Marathon finish line will make me a winner.  It feels good to know that in my Dad's eyes I already am one!

My Dad with my daughter Ellie.

Meg and I after finishing Just a Short Run.