Celebrating March Fourth!

I'm spending this afternoon getting ready for tomorrow which is one of my favorite days of the year - March Fourth.  In celebration I'm re-posting my blog entry from last year.  I hope you'll pause tomorrow, reflect on where you are in life and think about what direction you want to be MARCHing.

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

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

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

Happy March Fourth!

My Goal Bracelet

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

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

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

 

Tara Costa from Season 7 of The Biggest Loser

 

 

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

 

My Goal Bracelet

 

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

 

 

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

 

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

 

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

 

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

 

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

 

 





Accepting a New Challenge

"There is more work.  You're not supposed to get comfortable.  You're supposed to progress.  You are supposed to continue to be challenged.  It is going to continue to be hard."  Jillian Michaels, Biggest Loser, February 11, 2013

That's what happened - I got comfortable.  Lacing up my running shoes and pounding out my two-mile block got easy.  I accepted going to my Zumba class once a week instead of two.  My turkey burgers began to taste routine.  Without my recognizing what was going on my energy level dropped, I began to eat three slices of pizza instead of two, I gained eight pounds and grouchy stressed-out mom was showing up more often than happy-creative-isn'tlifegreat-Mom.  My journey of leading an active, healthy lifestyle had stalled.

Thank goodness for supportive people who see us from the outside and are willing to intervene when they recognize we have veered off our path and are heading in the wrong direction.  Thank goodness for my sister!

Meg: Happy 40th Birthday!

Me: My birthday is still months away.

Meg: I know.  But I just bought your birthday present and I need to tell you about it now.

Me: Oooooo . . . I like surprises!  What did you get me?

Meg: I just registered us for Pittsburgh's Half-Marathon!

Me: . . . . . . . . .

Meg: Isn't that exciting?!?  You know you can do it.

Me: . . . . . . . . . . 

Meg: You've been talking about running it.  I knew you were too nervous to sign yourself up, so I did it for you.  It will be great!  You'll be great!

I was truly speechless.  And completely freaked out!!!!  But after letting the idea soak in for a couple of weeks, I was ready to accept this new challenge.  I have more work to do when it comes to pushing myself to lead an active, healthy lifestyle.  So training officially starts today.  This part of my journey is not always going to be comfortable.  It's definitely going to be a work in progress and it is going to be HARD.  But I can do it.  I will complete the Pittsburgh Half-Marathon.

Has your journey stalled?  Are you still waiting to get started?  Challenge yourself!  I'm not suggesting that you sign-up for a half-marathon - everyone's journey is different.  Look outside of your comfort zone and set a goal for yourself.  Strive to take a walk three nights a week.  Try a new exercise class.  Determine that you will try a new health recipe once a week.  If I can get back on track, then I know you can, too!

Here I go.  I'm putting on my running shoes and heading out the door for my first official training run.  What are you going to do today?

Easing Stress by Adding Mystery to My Day

Will my husband be able to get out of bed today? Will I need to call my parents to come take care of the kids? Will I get everything done that needs done today? As a mom and caregiver I found that my thoughts were overrun with the negative anticipation of the next crisis.

One day, I read an article in a women’s magazine about how adding an element of mystery can spice up a relationship. Right now my relationship was fine, but my own life definitely needed some spice. How could I add mystery to my life?

That Friday was my monthly self-proclaimed Donut Day. Once a month I would treat myself to two donuts and a coffee for breakfast. For a year I had been getting the same thing. This month I decided to spice things up a bit. I asked the server to pick my donuts for me and then I turned my back to the counter. She handed me my closed bag. The two minutes that it took me to get from the counter to my car were very exciting. What kind of donuts did she give me? Chocolate? Cream-filled? Glazed? I couldn’t wait to open that bag!

Those turned out to be two of the most relaxing minutes I’d had all week. To be thinking of something fun instead of something stressful was wonderful. I arrived at work with a smile on my face instead of a pounding headache.

My first attempt at adding mystery to my life was successful so I decided to try again. In making plans to meet a friend for dinner I asked her to pick the restaurant and only give me the address for my GPS. When getting dressed one Saturday I had my daughter pick out a shirt and then I based my outfit on it. I bought a crazy flavor of potato chips that I had wanted to try and waited a couple of days before opening the bag.

Now I'm constantly thinking of ways to include some positive anticipation to my day.  If my GPS takes me on a route that I'm not sure of, I can just go for it and see where the GPS leads me.  When I'm reading a book and get to the last chapter, I can set the book aside for the day or an hour to let myself anticpate how things are going to end.  There are so many possibilities!

The negative anticipation is still there, but the added spice of mystery provides me with enough of a break to keep pushing ahead.

My Sleep Solution

One way that stress attacks me is by affecting my sleep patterns.  Most nights I am asleep literally seconds after my head hits the pillow (This is so annoying to my husband Jamison who will be talking away before realizing that I am already fast asleep!).   However, some nights I lay there unable to get my mind to stop.  Other nights I am suddenly wide awake my heart pounding and mind racing at 3:00AM unable to return to a peaceful slumber. 

Besides stress disturbing with my sleep pattern, my husband has a difficult time sleeping due to his chronic illness.  He is often up and down throughout the night.  I used to sleep through all of his noise and movement, but now the slightest thing can wake me up.  I may not fully come awake, but my deep sleep is still interrupted.

As a result of these interruptions, from stress or Jamison, I was exhausted.  This was impacting my mood, my decision making and overall enjoyment of life.  After reading several articles about sleep, talking with friends and trying out some options I discovered my sleep solution . . . a simple five-step ROUTINE!  I found that doing these five simple things as I crawl into bed helps me to relax and prepare my body and mind for a peaceful slumber.

STEP ONE: A hot cup of decaf tea.  Most often I enjoy a cup of Chamomile Tea with a touch of honey.  The herb chamomile is a well-known natural relaxer.  (There are many other kinds of tea.  It's important to make sure that whatever tea you drink is decaf.) 

STEP TWO: Lavender lotion.  According to www.lavender-love.com, lavender calms the mind, eases stress and tension and relaxes the body.  Lavender comes in many different forms - oil, dried, lotion, powder or candles.  I've tried different forms and prefer to use it in a lotion.

STEP THREE: Sleeping Mask.  I received the BEST pair of pajamas for Christmas - thick soft flannel ones.  They came with a matching sleeping mask.  I dug it out from the bottom of my PJ drawer and gave it a try.  At first I felt really funny wearing it, but now I love it!  The mask blocks out any light from the TV, laptop or hallway.  I have quite a collection of masks now! 

STEP FOUR: Music!  I listen to Jim Brinkman or other instrumental piano music on my I-pod.  My son blasts his rock music so loud that I don't know how he sleeps through it.  I like my music quiet and calming.  Once I'm fast asleep Jamison will take my ear buds out for me or some nights I turn my I-Pod off on my own without even realizing it. 

STEP FIVE: Getting tucked in!  This may sound really silly, but it has become my favorite part of my Sleep Routine. Once I crawl into bed with my mask on and ear buds in place, Jamison pulls the covers up, tucks them in around me and kisses me on the forehead (We quickly discovered that a kiss on the lips leads to a mouthful of lavender lotion - not very pleasant!).  As a couple dealing with a chronic physical illness, this is a time of connection for us.  Jamison has struggled with feelings of not providing for his family or not being able to "take care" of me since he is unable to work and can't financially provide for us.  This is a way for him to "take care" of me and a time for me to feel taken care of.  It is very intimate and soothing.   

My routine is not always full-proof and I don't always follow all five steps every night, but I have found that even doing a couple of the steps helps me to sleep better.  There are many other things that I read about and tried that are said to help improve sleep such as a warm bath, Melatonin or a foot massage.  As with most other aspects of our health, what works for me may or may not work for you.  You have to find out what works best for you.  If you struggle with getting a good night's sleep for whatever reason, I encourage you to explore your options and find your Sleep Solution!  Getting enough sleep is an important part of leading a healthy life.

Letterboxing: Active, Inexpensive & Creative Fun for Your Family

I'm always on the lookout for FUN, FAMILY-Oriented activities that are FREE and focus on FITNESS in some capacity.  Several years ago I learned about Letterboxing through an article in Family Fun Magazine and instantly fell in love with it!  Letterboxing fits all four of my criteria - it's a lot of FUN, the entire FAMILY can participate, it's basically FREE and you can't do it sitting on your couch (there's the FITNESS focus!). 

Letterboxing (similar to geocaching minus the use of a GPS or compass) is a treasure hunt.  You follow clues that lead you to a hidden box.  There are thousands of boxes hidden all over the world in places such as the woods, coffee shops, cemeteries, ballparks, and even highway rest stops.  Some are easy to find while others involve a several mile hike or bike ride.  Clues can be found at www.letterboxing.org or on the "Letterboxing North America" Facebook page. 

My family on a Letterboxing adventure in

Mosquito Lake State Park in Cortland, Ohio

Before starting out on your first hunt, you'll need to gather or purchase a few items:
1) a journal - This can be a simple spiral notebook or a fancy journal.  Choose whatever works best for you and your family's budget! 
2) a rubber stamp - On the Letterboxing website there are instructions about making your own rubber stamp or you can buy one at a craft store.  You can also find them at the dollar store!  The website encourages you to make or buy one that symbolizes your family.  The stamp that we use is a country-style patchwork heart with four different patterns in the heart. 
3) an ink pad - This can be purchased at the craft store, any office supply store or also found at the dollar store.
4) a pen (You can Letterbox without the other three items, but I'd at least make sure you have a pen with you!)

Once you've selected a box to look for, print out the directions or bookmark it on your phone (Keep in mind, that in some wooded locations you may not have access to the internet!) and head out to begin the fun!  When you locate the box you are searching for, you'll find a journal and a rubber stamp.  You'll stamp your stamp in the box's journal and the box's stamp in your journal along with writing a brief note.  It's neat to look through the journal to see how many other people have found that box and where they are from.

JJ found the Letterbox we were searching for

inside the trunk of a fallen tree.

Writing in the Letterbox's journal

Besides the fitness aspect of Letterboxing, there is also the educational aspect - problem solving, math and history to name a few!  Plus, your family can also create and hide your own Letterbox.  That's something I'd like my family to do someday.

We've been Letterboxing since JJ and Ellie were little.  While they grumble a bit when I mention Letterboxing today, as you can see from the pictures, once we get started they still get into the excitement of the hunt!

I encourage you to give it a try.  I know your family will enjoy it as much as we do.  Happy Hunting!

It's OK to Throw Yourself a P.I.T.Y. Party!

My dad has a favorite saying: "Plan Your Work and Work Your Plan."  It's a motto that the entire Hamer Crew lives by.  But what happens when you plan your work, begin to work your plan, but then life throws you a curve ball and your plan doesn't work??  You do the obvious!  Dramatically throw yourself across your bed while loudly sobbing.  Get the ice cream out of the freezer and eat it directly out of the carton with a serving spoon.  Drive to the mall and buy yourself a new pair of shoes.  Crawl into bed, throw the covers over your head and don't move for at least 12 hours. 

I'm sure that at this point you expect me to say that those are not healthy reactions to planned work gone wrong, but instead I'm going to tell you that that is EXACTLY what you SHOULD do!  I think that P.I.T.Y. Parties are very healthy!

P.I.T.Y. stand for PURPOSEFULLY INDULGING THE YUCKINESS. 

I found that too often when things went wrong in my life I would "stuff" my emotions and put on my happy face.  THAT'S not a healthy choice to make.  Emotions need to be expressed - good and bad.  When we stuff our bad emotions they don't go away.  They simply eat away at us and show up in ways such as a headache, high blood pressure or a bad mood.  Sometimes we may not even realize that our stuffed emotions are causing us harm until, over time, something drastic happens. 

That's why bad emotions need to be expressed, but they should be expressed in HEALTHY ways.  Throwing yourself a P.I.T.Y. party is a very healthy way to express those emotions.  The key to having a healthy P.I.T.Y. party is doing it PURPOSEFULLY.  Doing something on purpose indicates that you have control of the situation.  So if you are going to throw yourself across your bed and sob - go ahead and release all of those yucky emotions, but get up after ten minutes.  If you are going to get the ice cream out of the freezer go ahead and cover those yucky emotions with sugary sweetness, but put a scoop or two in a bowl, don't eat the entire quart.  If you are going to go out and push away those yucky emotions by treating yourself to a new pair of shoes, be wise and don't splurge on a $300 pair (that will only lead to further yuckiness when you see your bank statement!).  If you are going to hide from those yucky emotions for a little bit, go to bed early, but make sure you get up for work the next morning.

Once you indulge those yucky emotions by acknowledging them and releasing them in a purposeful way, you'll be ready to pick yourself up, dust yourself off and move on with a new plan!

A goal that I was working toward this year was to run one 5K a month.  Right off the bat I had to miss the January 5K I had signed up for due to my husband's health.  "No problem," I told myself.  "You'll start in February and run eleven 5K's this year."  I ran the Runnin' Outta My Mine 5K in February and was working my plan as I prepared for March's 5K.  Then my blood pressure spun out of control (I'm a stuffer!  Not releasing those yucky emotions caught up with me and showed up through a dangerously high blood pressure!) and I learned I would be sidelined for my March 5K.   I was absolutely devastated.  So I threw myself one heck of a P.I.T.Y party!  I cried.  I talked my mom, sister and best friend's ears off about how horrible this situation was for me.  That night I ate four pieces of pizza instead of my normal two and indulged in a Dairy Queen Blizzard.  Over the weekend I took a nap on Saturday AND Sunday afternoons.  I definitely INDULGED THE YUCKINESS, but I maintained control of myself and PURPOSEFULLY told myself the party would end on Monday morning.

With the help of medication and making some lifestyle changes to start to reduce my stress, my blood pressure is back down and I've put my running shoes back on.  I'm re-focused and am now planning to run ten 5K's this year.  At least that's my plan . . . and believe me, I'm workin' it!