Green Tea

http://www.self.com/fooddiet/blogs/nutritiondata/2010/07/drinking-green-tea-can-help-bu.html

I found the above article about the benefits of green tea. I'm still not sure I believe the claims that green tea is a wonder-drink when it comes to weight loss. I am convinced that it works because the participants are not drinking other calories such as soda and juice.

Either way, tea is a wonderful drink. There is very little to no calories, depending on what tea it is. My whole family is hooked on it, because it is a nice alternative to water but it is just as refreshing and light. We go through about a gallon a day between the four of us. There are so many different flavors, and there are different options for the caffeine level.

If you are looking to break a soda habit, give iced tea a try. My mom likes to mix in a bit of fruit juice to give the tea a bit of a sweetened kick. A delicious sugar-free juice can give your tea an entirely different taste and texture.

What is your favorite tea? Do you like it best hot or cold?

Physical Limitations (Part 4)

I've been focusing on other writing and have been avoiding this post. I realized that this one makes me angry. I have a hard time with people sometimes. I don't do well with excuses, and I don't do well with one person thinking they are more important than others. Both of those are part of this story, and I just don't understand it, even now. This was a HUGE turning point in my life. When asked if I could turn back time to any day, I think my answer would be the day before this one.

When I was 16 years old I got my driver's license. I didn't get it the day I turned 16 like many of my friends. I actually had to wait three months. Three weeks later I was wishing I could give it back!

On this one out-of-the-ordinary day, I drove to school. My friend Greg needed a ride home because his car was in the shop. Greg had given me rides many times and we were good friends, so I said yes without a second thought. His house was only two miles away from mine, anyway. I did call and let my parents know I would be making a side trip, which was the family rule.

One thing you may need to know is that I learned how to drive in fairly heavy traffic, compared to many parts of the country. The main roads in the area I live are set up in straight blocks, each a mile apart. Most of them have two or three lanes going in each direction with a turning lane in the middle. The smaller, neighborhood roads, are typical for subdivisions. One lane in each direction, with a speed limit of 25.

After I dropped Greg off I traveled through his neighborhood and went to the main street. There I had to wait for a surge of cars to pass. I was driving a manual transmission car, and I wasn't quite as confident in pulling out as I am now. I wasn't a bad driver; just a cautious one. I had only had my license for 3 weeks. So, while wave after wave of cars passed, I waited for my chance to make a safe transition onto the main road.

BAM! The car behind me had hit mine. I sat still for a second, trying to take in what had happened. Finally, I turned off the car and got out. The lady who had hit me was already out of her car, talking and waving her arms. "You're fine, you're fine," she said. "Look there's no damage. I've got to go."

Fortunately a classmate of mine had driven up behind the lady, and he had seen her car hit mine. He also got out and said to the lady, "No, it is not fine. We need to have the police come and write a report. I will drive to the pay phone on the corner and call them." This was in the days before everyone had a cell phone, so we all had to wait for Doug to get to the phone and call the police. I got back in my car and sat because I didn't know what else to do. I was feeling achy and shaken up, but I thought it was just nerves.

When the police officer arrived the woman started yelling about how stupid Doug and I had been. She said that her son was missing out on his soccer game because she was trying to get his cleats to him and we were wasting her time. She insisted that there were no problems, so she shouldn't have to be put through this mess for a little mistake. The officer explained to her that she was being irrational and that Doug and I had both done the right things. He praised us for keeping our heads together during an intense time, and he wrote the woman the tickets she had earned.

By the time the officer was done with his job and told us we were allowed to go on our way, I was starting to feel pain in my neck, back, and wrist. I didn't know what to do because both my mom and dad were at work, and there were no phones around to call them. I did what came naturally and drove myself to our family doctor's office. He was just down the road, only half a mile away and on my way home. Throughout this even I had been calm- right up until the point I saw familiar faces I knew could help me.

The receptionist asked how he could help me, and I told him I had just been in a car accident. My parents didn't yet know, and I wasn't feeling well. Thank goodness we had been going to that office for quite some time, and the files held all the phone numbers the receptionist needed to contact my mom. She must have approved treatment over the phone because the receptionist took me straight back to a room and my mom met me there.

For the second time in my life I went through the process of having what seemed like every bone in my body x-rayed. The first time was after a physical attack in junior high school; I'll tell you about that in my series about negative impacts on my body image. From head to toe, the x-ray technician took pictures of every part of my body that was hurting. By this point I was feeling general pain everywhere.

I don't know all the technical diagnoses, but the bottom line was that I was a mess. Fortunately there were no broken bones and no damage that really showed on the outside. But, a lot of my muscles were in spasm and I did have a diagnosis of whiplash. Let me tell you, those cervical collars are NOT comfortable!

Sitting at school was a horrendous experience. I really couldn't sit comfortably for an hour at a time in the desk so I would sometimes stand in the back of the room. During one class I would sit on the floor after the teacher was done lecturing. For a girl who already had trouble being different, this was not a pleasant experience. But, my parents had always taught me to do what I needed to do to get through life and to make the best of it. With their support and the understanding of my teachers we made it work. My grades didn't drop, and life was pretty normal.

Pretty normal, that is, except for the three times a week physical therapy sessions. I would go back to the same doctor's office and meet with a physical therapist to regain strength in my muscles. Actually, a lot of those exercises are the same ones I do in the gym today. At one point I was strong enough to only go to physical therapy once a week, but my pain was still there. I was almost constantly in pain of some sort, from some body part or another.

After 8 months of physical therapy my dad said enough was enough. He had been seeing a chiropractor and decided to take me there to see if I could get some relief. I started off seeing the chiropractor a couple of times per week. This felt like a set-back to me, and I was frustrated and angry about having to give up my time. Within weeks, however, we were noticing some improvements. I was able to sit at my desk at school without fidgeting. I wasn't getting as many headaches. My appointments were gradually reduced to once a week, then once every couple of weeks. FINALLY, I was feeling like a normal person again! I was running, jumping, and playing like I had been almost a year earlier, pain free and not thinking about being injured.

Believe it or not, the worst part of this ordeal was not the fact that I had to spend a lot of time in doctor's offices, it was not even that every day I felt pain. The worst part was that I had missed yet another year of softball. The softball try-outs were scheduled for the day AFTER my car accident. What bad luck, what bad timing. I have now come to the conclusion that I simply wasn't meant to play softball. God, the Fates, my Guardian Angel, whatever it is you believe in, must have had other plans for me. I sure wish I knew what those plans were... I haven't figured that part out yet.

One lady was in a hurry to bring her son his soccer cleats. She thought I "should" have been merging into traffic, so she acted on that judgement. She didn't think through the next moment, and she didn't care how her actions impacted a young life. Yes, this was a very minor crash I was involved in. The consequences, however, were far from minor.

We all make mistakes, I get that. We need to own up to those mistakes, though. The woman who hit my car yelled at me for several minutes, telling me how terrible a driver I was and asking how stupid my parents were to let me be out driving alone. For 19 years I wonder if she could be right. I've hated driving since that day, and I still get tense when pulling out into traffic.

Today I've decided to take back the power I gave the lady in the car. She doesn't get to be a defining part of my life anymore. I will always feel some of the physical pain she caused. I got confirmation of that this week. I don't have to let the mental pain go along with that, though. I can be happy for the days I CAN run and jump pain-free. The other days.... I'll find something else to do. I've always liked reading and can always use some rest.

Setbacks

http://www.self.com/magazine/blogs/lucysblog/2010/07/setbacks.html

I can't tell you how frustrated I was getting with my bum knee.... until I read this article. The training partners I just read about are an inspiration. Even elite athletes not only have setbacks but get down about them, too. The difference is that after taking a bit of time to pout, they find ways to work around their setbacks.

I just thought I would share this article with you. Maybe there is something you needed motivation to get past today. I'm going to take this frustrating circumstance with my knee and use it to my advantage. My daughters go back to school next week. Without taking time out to go workout until Saturday I will have that much more time to spend with them and get all the little errands done that I may have put off.

The Truth About Sugar

http://www.self.com/fooddiet/blogs/eatlikeme/2010/07/you-asked-aboutsugar.html

I loved this article about sugar. I like the way the author does not make sugar a demon, but she gives the readers some ideas to think about.

When I first started eating healthier I tried to stay away from all added sugar. I quickly realized how unrealistic that was and limited my sugar intake from various sources. Again, I went a little on the extreme side there, but I needed to for me. I needed to get a kick in the rear to see exactly how much sugar I was eating on a regular basis.

Now I pay attention to how much added sugar I am eating, but I don't necessarily go crazy about it. For example, this morning I had dark chocolate covered cherries for my morning snack. Of course there was a TON more sugar in that snack that I usually had, but I've been pretty good about eating lately and felt that I could substitute a treat for a healthy snack today.

Being healthy is definitely a balancing act. Too many times of "just this once" can lead to a downward spiral. On the other hand, never enjoying your food is a dangerous path as well. The key, which I think this article points out well, is to be aware of what we are eating and to make choices every time we choose a food.

How do you judge the amount of "bad" choices you are making? Do you have a plan for each meal, day, or week? How do you make sure to balance the bad with the good?

Reading- Tuesday Teaser

Part of being healthy is taking time to have hobbies and activities you enjoy. For me, reading has been a part of relaxation since I can remember. I don't have a book blog because this one takes as much time as I can devote, but I do follow several book blogs. I wanted to participate in this activity posted here: http://shouldbereading.wordpress.com/

The idea is to post a couple of teaser sentences from the book you are currently reading. The title of my book is "One Season of Sunshine," and the author is Julia London. It is a rare book for me, because it is considered a romance. The plot seemed fun, though, and I was looking for something light, so I decided to give it a try.

Here we go:

From page 224- Asher sounded rushed. "What's up?"

So, what are you reading today? Is reading an activity that keeps your mind healthy? If not, what hobbies do you do that are just for your enjoyment?

A wonderful reminder

"Don't be concerned with what you can't do. Work on what you can do - then count your blessings." -Alan Robinson, 56-year-old partially paralyzed marathon runner

The last week has been frustrating for me. I am working with a knee injury that comes and goes. I've actually had this pain off and on since I hurt it in a softball accident around 8th or 9th grade. It was one of the injuries that required me to hobble around on crutches for a few weeks. I had torn the ligament that runs along the inside of my knee, and the pain starts about 4 inches above and goes the same distance below my knee cap. As I have grown up the pain flares every once in awhile.

I haven't learned yet which pains and sores to work through and which to give into and give my body a rest. Unfortunately I think this one is telling me to get off my feet. ARGH! It's a good thing that my gym has a swimming pool, and there is a pool in my complex I can use. If worse comes to worse I can do some swimming (which is NOT my favorite activity) to be sure to get my cardio workouts in. Maybe I can get this over with by Saturday if I actually give in now. I love running on Saturdays because this has become the day I run with other people. I don't want to miss out on that!

So, today I am focusing on the fact that I can swim if I need to. I am focusing on the fact that I have learned not to use this setback as an excuse NOT to get back on my feet soon. I am focusing on the fact that I CAN run on most days (which actually comes as somewhat of a surprise, as I will reveal in my Physical Limitations series).

What is it that you CAN do?

Weight loss mistakes

http://running.about.com/od/runningandweightloss/ss/commonweightlossmistakes.htm

This was a GREAT article that lists some common weight loss mistakes. I could relate to every one of the seven mistakes listed. Read the article and see if you are making some common mistakes, too.

Number one especially stood out for me. I have watched The Biggest Loser and Losing It with Jillian Michaels, and I enjoy the shows. I think it is wonderful to see people making positive changes for themselves and finding their "a-ha" moments. However, they can be quite frustrating for someone trying to lose weight.

The thing about the weight loss shows is that these people are getting paid, essentially, to work out every day and dedicate their lives to weight loss for a period of time. Here in the real world we can't quite do that. As the article points out, I'm not sure it is even healthy do to that. These shows talk up life-style change, but they aren't really living it. They are just an extended version of a fad diet and/ or exercise craze.

I have steadily lost a pound a week since going to the gym. When I saw my doctor before starting my new lifestyle he told me that with all of my medical conditions he would be really excited about a loss of a pound a week. I vowed that I would show him that I could do better, but I guess he knows me and the functions of my disorders pretty well! You know what, though? I'm okay with losing a pound a week. It's certainly better than the way the scale WAS moving!

Which of these common mistakes speaks the most to you? Is there something you can change today to start moving in a more healthy direction? Let me know if you would like me to address any of them in future blog posts. I'm definitely not an expert, but like I said before, I can relate to each of these. I can share my story with you, you can share your story with the readers as well, and we can all learn from one another.

Physical Limitations (Part 3)

My high school gym teacher had seen me play softball for the leagues I had been playing for, and she asked me to try out for the school team. Not too many sophomore students make the team, so if the coach was asking me to try out I knew I had a shot. I was so excited that I couldn't sleep the night before, and staying in my seat during class the day of try-outs was murder.

That afternoon, stepping onto the high school softball field was like a scene from a movie. I looked around like this was all new to me, and I could actually visualize myself dressed in the Dobson High School softball uniform. I was going to be part of a "real" team! I knew I had to run harder, throw more accurately, and catch like I had never caught before in order to make the team. The other girls were not only a year ahead of me in school, but I had started Kindergarten early, so I was young for being a sophomore. Many of the girls I was competing with were a full two or three years older than me.

Warming up went well, and I was feeling great. My nerves were finally starting to settle, and I was getting into the groove. All of this was no big deal; I could handle anything. My body had been conditioned for working hard, and at this point it was my mental game that was going to make or break me. The first skill I was assigned to show off was fielding grounders. The coach was hitting balls, and we were expected to catch it and throw to first base. Nice and simple. Something I had done a thousand times.

On the first ball I was going after I heard the crack of the bat, got my glove low, and moved into a perfect squat position. Dang, that ball is coming FAST! As the ball hit my glove I knew something wasn't right. SMACK! Cupping my throwing hand over the ball as it landed in my glove, I grabbed it and threw it to the first baseman. Then I turned around, put my gloved hand into the opposite arm pit, bit my lip, and refused to let the tears escape my eyes.

"Lockinger, what's up?" the coach called out.

"Nothing, I'm fine," I replied.

"That's not true, and we all know it. Come over here and tell me what's wrong."

I don't know exactly how it happened. I don't know if my glove wasn't on all the way or if it was just a fluke, but when the ball hit my glove one of my fingers bent back. By the time the coach talked me into taking my glove off and showing it to her, my entire finger was turning black and blue and was incredibly swollen. I begged the coach to let me keep playing, but there was no way she would allow that. My parents were called, and I was taken to the doctor. I don't remember the official diagnosis, but I remember the result. No softball for the remainder of the season. My first shot at playing on a team that could lead to college was gone in a heartbeat.

Tearing up my hand was probably the worst injury to date, simply because I was lost in terms of exercise. I couldn't play with my net because I couldn't use my hand to field the returned balls, I couldn't do my gymnastics exercises on the trampoline because I used my hands for balance. I could still run and jump and use my lower body all I wanted, but I got frustrated that I couldn't do exactly what I wanted to do.

Looking back I can see, even then, the stubborn streak I had. If I couldn't do what I had in mind, I simply wouldn't do anything. Ten years later that would turn out to be a really big problem, and ten more years later that attitude is something I still struggle with. But... I am getting ahead of myself. It's important to remember, though, that even something so small in the grand scheme of things threw me off course. I can honestly say this is where I saw a turning point in my life.

My dreams seemed to be shattered, so I started looking for something else to replace my interest in softball. The attention I got from boys started to replace the positive feelings I got from playing ball. I was starting to get comments about various body parts, and the few girl friends I had were reading in the magazines and telling me how to best show off our assets. My body image and self esteem no longer came from how I could perform physically but from how many rumors I heard about which boys found me cute.

The next year was pretty typical in the life of a high school girl. My hand healed just fine, and I forgot all about missing the softball season. The next challenge, though, would be one that I would not adjust to so easily.

Favorite fruits

http://www.active.com/nutrition/Articles/The_Diet_Detective__Favorite_Fruits.htm?cmp=18-24&utm_source=sendible&utm_medium=feed

I came across this wonderful article today and thought I would share. I really like the nutrition facts on the watermelon and cantaloupe. Yum! Most fruits and vegetables I do not worry about as far as how much I am eating. I consider them my "free" foods because of the nutrition I am getting from them and they are fairly low calorie.

I do wind up eating fruits and vegetables based on what is on sale from week to week. I really like them all and don't have an exact favorite anymore. What is your favorite fruit?

Physical Limitations (Part 2)

Moving to Arizona was tough for me, but softball was one constant that bridged my old life and new. A baseball diamond is the same size and shape from one part of the country to another, and a softball diamond isn't much different, so the park was one place I felt at home. I didn't have many friends, and to be honest I didn't like many of the girls I met when we first moved to Arizona. I didn't fit in (something I will address in a future blog series), but on the field we were all there for a common purpose and dressed the same. I could be myself and enjoy activity without worrying about being an outcast.

The sport got more competitive as I grew up, and it took more effort to stay on the top. Year after year, though, I was invited to join additional teams and was voted for the All-Stars. There was no question in my mind that I had talent and ability. In this one small section of life I didn't have to worry about what was being said about me and who thought what. It simply didn't matter to me. I did my best, and my best was enough to make me special.

Softball was the first time I learned about working out, and I spent a lot of time practicing. During the season I had mandatory practice times, but off-season it was up to me to continue building my skills. I had a net set up in the backyard that would throw the ball back to me. I could practice fly balls, grounders, and line drives depending on where I threw the ball on the net. In the front yard I had an exercise trampoline. I would jump on the trampoline and use it as a spring board for various gymnastics moves. It was no wonder that I had strong legs and arms.

My favorite piece of equipment, however, was the portable tape player I carried around from one yard to the other. I made a tape of songs that I would exercise to, and I played it over and over. To this day those songs inspire me to move. Our muscles really do have a memory. My poor husband must have thought I was nuts when John Fogerty's "Centerfield" came on the radio and my right arm started "throwing" a ball. Man, did I want to put on a glove and grab a ball!

There were a few injuries during those years that were more than minor. There were several trips to the hospital for x-rays, and my parents should possibly have bought stock in the Ace bandage company. Sprained ankles and a torn ligament in my knee caused me to get pretty good at getting around with crutches stuck in my arm pits. All in all I wasn't slowed down for long, and it was never difficult to get back into a routine that included exercise.

Perhaps the scariest injury during those years was the day I lost my eye-sight for several hours. I had been practicing fielding grounders on the infield and had dragged my glove through the freshly laid white dust. Not thinking anything about it, I moved to catching fly balls in the next rotation. My glove was positioned directly above my eyes, and when the first fly ball landed a puff of powder coated my face. I instantly dropped to the ground, head in my hands.

I don't remember who carried me off the field, but my family got me in the car for another trip to the emergency room. Looking back on it, knowing I can see just fine now, I can laugh. At the time, though, it was not funny. My brother apparently thought it was, though. He kept holding up his fingers and saying, "How many fingers am I holding up?" The terrifying part is that I honestly had NO idea. None. The only thing I could see was the shadows from the street lights as my dad drove under them.

I knew that injury was pretty serious when the hospital didn't have an emergency bed open, but they started treating me in the hallway right away. Great big cups were placed in both of my eyes and saline solution was pushed through. By the time my eyes were done being flushed, my shirt was soaked and I was freezing cold. I was also embarrassed because people were walking by, and I could only imagine they were starting at me. At 15 years old I didn't quite comprehend that people staring at me was the least of my worries, especially when dealing with my eye-sight. I was still invincible in my own mind. I had every confidence the doctors, nurses, and most importantly, my parents, wouldn't let anything bad happen to me that would be long-term.

Fortunately, this time, I was right. After my eyes were flushed and eye specialist looked at my eyes and determined that I had hundreds of tiny little cuts on my cornea. Apparently, whatever was used to mark the lines on the field is not a good thing to get in your eyes. I was sent home with special eye drops and instructions to wear sunglasses at all times, inside and outside.

My first glance at what it would be like to have a life-changing disability was fortunately pretty short-lived. I was only "blind" for a matter of hours, and within a week I was back to normal for the most part. It took a long time to get over being sensitive to the light, but I could see, and that was really all that mattered. As soon as possible I was back out playing softball.

My hugely disappointing injury came just a few months later. You'll have to wait until next time to hear that story, though. Until then... thanks for sharing my junior high years!

A great way to find more blogs to follow!

It's a Social Parade! Do you enjoy following blogs of all types? Check this out to find MORE of what you may be looking for.

Physical Limitations- A Side Note

Before I continue my story I want to remind readers that diving into the past can be a very emotional process. I have been reading a lot about the natural progression of a person serious about losing weight and changing lifestyle. A lot of what I have read mentions that one key to losing weight is looking into WHY and HOW the person got heavy to begin with. Letting go of the weight can mean letting go of some of the past as well.

I thought that was a bunch of bunk until I started coming up with all sorts of feelings and memories that I didn't understand. Why would I think of that particular moment now, in the middle of a 4 mile run, I wondered. I realized that this road I have been traveling is all connected. I didn't leave certain happenings behind. These memories are the things that have made me who I am today.

Apparently I am ready to leave some of the issues behind, to shed them with the weight I've been holding onto for protection. I am ready to be the best me I can be again. Along the way I lost that somewhere- the willingness to go to battle for myself. I started to blindly accept the negative aspects of my life rather than fight through and come out a winner. I started being okay with doctors telling me I "may" never do this or that. As you will see, in my younger years I did everything I could to prove those ideas wrong. I used the anger towards my limitations in a good way. I didn't give in. I'm back there again. I'm not giving in. I hope to live another 60 years, at least. Those years are going to be lived on my terms- in good health, in good spirits, and with a strong mind.

I say this as a side note to my physical limitations series because I know what is coming. The stories I am about to share can be quite personal. Some of these stories are bringing back the same anxiety and fear they originally held. Some of the stories bring smiles and laughter. Basically, over the last couple of weeks I have been riding an emotional roller coaster as I think about where I have been and where I am going. I just wanted to warn you to buckle up and hold on tight! The following posts may not be as positive as what you've come to expect on my blog. But.... they are part of me and part of my journey. Thank you for sticking around (especially if this is your second time around with some of these issues).

Physical Limitations (Part 1)

My last post ended with a flashback to being 15 again and having a body that I took for granted. There was a reason I chose that age to reference, and I have been thinking a lot about that in the last few weeks. Every body has a time in which it starts to have limitations. For some, unfortunately, that is from birth. For others, that age can be well into the years many would consider one to be elderly. My "magic" number was 16.

To truly understand my story I need to bring you back a few years. I grew up in a normal house, in a normal family, in a normal neighborhood. In fact, I had the most "normal" upbringing of anyone I know. My parents are still together to this day, I had friends, and I had the normal ups and downs of childhood. There were bumps and bruises along the way. When I was 4 or 5 years old, my mom accidentally hit me in the head with a baseball bat. That was my fault completely. I didn't listen when she said not to come near her as the family played a game outside. One time I lost my fingernail when I got my finger stuck in a piece of our backyard swing set. All in all, I didn't have much to deal with as young child.

As far as my body is concerned, I remember riding my bike up and down the street for hours, swimming in our above ground pool and racing to keep up with all the boys in our neighborhood. I was a thin, pretty child with long hair and funny looking teeth (I'm missing two of them, just like my dad). One day my dad came home with a flyer for Little League Baseball, and my life changed in terms of my relationship with my body.

I was 10 years old at the time, and it's been 25 years since I thought of some of these memories. I would never have thought about baseball changing my life in these terms, but it was a BIG part of my life. It was during baseball that I learned what confidence was. Running the bases was something that required effort, just a little more than running up and down the street or in the cornfield with my brother and our friends. Swinging the bat and actually hitting the ball took just a pinch more coordination than riding our bikes down the hill and balancing with no hands. Catching a fly ball used more muscles than building the snow forts we would sometimes concentrate on for hours.

My mom and dad spent hours with my brother and I. They came to practice and games, then we would head out to play on our own at other times. There were injuries while I was learning this game. Oh, yes, there were injuries! I remember the time I was in a batting cage and the ball got pitched a little on the inside. It caught my finger between the ball and the bat, and I got a trip to the hospital out of that one. I found out broken fingers aren't fun, AND that my mom won't finish her soda after Dad uses it for an ice pack. I learned that injuries are all part of the deal if one wants to play sports. Some of those injuries I came to see as badges of honor.

After playing baseball for a couple of years we moved from Illinois to Arizona. At this time we decided it was time for me to switch from playing baseball with the boys to playing on a softball team for girls. The boys were just getting too big and strong for me to keep up with. The transition from baseball to softball was a smooth one, with me finding out that I had a distinct advantage over the other girls. I had learned to be okay with the rough and tough attitude the boys played with- bumps, bruises, scratches- it was all good.

What does all of this have to do with physical limitations and me specifically? Stay tuned for my next blog post to find out!

Intensity

As promised... my post on increasing intensity in my workouts.

When I first started going to the gym I knew I would only keep at it if I did enough to feel good, but not so much that I was feeling burnt out. For each person this level of intensity is different. Some like to feel the burn so they know they are getting something out of their workouts. I, however, knew that would turn me off quickly. I like getting out of bed and feeling a workout the next day, but I like to be able to move, too.

For the last three months I have kept this concept in mind. What I didn't pay attention to, however, was the fact that each day, week, and month that goes by changes our body and our abilities. I've been stuck in a rut for a couple of weeks. It wasn't until I started running that I realized I wasn't giving all I had to give in my workouts. I was still in that "conservative" mode.

Since I started running I've been exhausted.... but in a good way. I'm back to sleeping through the night- a benefit that I experienced when we first joined the gym but had since faded. I come home from workouts with an "exercise high" and a feeling of accomplishment. And... I see the scale moving just a little quicker than it has been. Again, when we first started going to the gym the scale and measuring tape moved pretty quickly. Not so much in the last month or so. They are moving again, though. Enough to keep a smile on my face and the motivation high.

The down side of increasing the intensity is that, well.... I'm exhausted. I can't seem to get ENOUGH sleep in a night. This morning I didn't even hear Daniel's 4:15 alarm go off, and when I took a peek at the clock shortly after 5 AM I rolled back over. For years now I would have gotten up and started my day. Not lately, though. I'm choosing to see this as a good thing. I am not so tired that getting through a day is difficult, and I am not too tired to go to the gym in the afternoons. I am learning to listen to my body, so I would use those as cues to cut back a bit.

As it is, I did cut back a bit from last week. Last week I pushed it a little too much. I ran 6 out of 7 days, and my knees and back were telling me to give it a rest. This week I am only going to run 3 or 4 days. I'm still playing with milage and will push the limits there, but I think it's fair to give my legs a rest on the days I'm lifting weights. I've got to remember that I'm not Wonder Woman. I would like to be, but that's just not in the cards for my body anymore. Oh... to only be 15 again and not take my body for granted.

Speaking of being 15 and thinking about my body.... that's a whole different post. There is so much I've been pondering lately. The excuses, the legitimate reasons for slowing down, and the ways I want my daughters to think about their bodies, food, and exercise as they grow up. Stay tuned to hear more about those thoughts. For now.... remember to listen to the signals you are being given from your body. You only get one in this lifetime. It is worth taking care of!

What a run!

Well, I did it today. I broke past my 3.1 mile mark to a longer distance. I set my mind on going 4 miles, and I did. The cool thing is that when I hit the 3.1 miles I had done it in the quickest time ever. My 5K time was 37 minutes, 39 seconds. I continued on to the 4 miles in right around 48 minutes. Pretty cool day!

Monday weigh-in

I am down to 173 pounds! For some reason when I weighed in a couple of weeks ago at 176 that seemed so heavy in comparison. No matter, I'm down and that is exciting. The weight is coming off faster since I started running. That makes sense, due to the increase in intensity. I'll be posting soon about increasing intensity, so stay tuned. It's been a great start to the week!

Oatmeal

I'm linking this post up to Time Travel Tuesday. For today's travel I decided to go back to this date a year ago and see what was going on. This was an interesting post that I had forgotten about. Welcome Time Travelers. I hope you enjoy!

We have found yet another way to save on our food budget, both monetarily and our daily food intake. Oatmeal. For years we have bought the individually packaged oatmeal because it is a quick and easy breakfast food. A few weeks ago, however, Daniel couldn't get over the amount of sugar the packages have. He was correct. The sugar content is insane.

Daniel decided to grab the quick oats off the shelf and give them a try. I have to admit... I was hesitant about this idea. My first argument was that no one was going to cook the oats. It is so much easier to throw a cup of water in the microwave and mix in the contents of the package. It was something the kids could do for themselves, making school-day mornings just a little easier. I was nervous about the taste, too. Deep down I knew all that sugar was the whole reason we all ate the oatmeal in the first place.

Well, I stand corrected on all of the above. Daniel experimented with the instant hot feature on our water cooler. The water is plenty hot to make the oatmeal without boiling water OR using the microwave! The kids love the idea of making their oatmeal to their specific taste in the mornings. Amber uses a little margarine and a touch of sugar, and she is all set. Andrea, like me, doctors her oatmeal a little more. We add nuts and raisins to the margarine and sugar idea. Fresh fruit can be thrown in the mix, too. Even with our additions our oatmeal has less sugar than the packages, and there are NO "extra" ingredients such as fillers and preservatives.

A small box of the Great Value brand (Wal-Mart) quick oats is $1.18. It has approximately 12 servings. A box of individually packaged oatmeal servings runs about $3.00 for 10 packets. The individual packets cost about 3 times more than the quick oats and are not as good for you. The choice is clear for our family. I'm glad we branched out and tried something new.

My challenge to you this week: Try a new food. Let me know how it goes by leaving a comment here.

What would you like to see?

I want this blog to be more than just a diary for me. I want to be sure to include information that will help the readers. I hope to either motivate you or help you on your own fitness journey. So.... what would you like to see? Is there a specific sport you would like to read about? How about recipes? Let me know what you would like by either adding a comment here or sending me an email at NeraKG1974@gmail.com. I hope to hear from you soon!

What a day!

I went to bed last night intending to run around our complex this morning before going to yoga. The 4:15 alarm went off, and I actually let Daniel get up to turn it off. I rolled over and went back to sleep. Thirty minutes later I finally dragged myself up and got ready to run. I really wasn't motivated. I think I may have exerted more energy this week than I thought.

The first thing I noticed when I stepped outside to run was how quiet it was. I am used to the noise and movement in the gym atmosphere. It was HUMID out, too. Ick! I didn't make it very far and my attitude had me defeated. I've got to say.... Daniel was right when he said the environment at our complex just doesn't offer a pleasant atmosphere. So.... I turned around and headed home. And, I jumped right back in bed. I was convinced that outdoor running just isn't for me.

Every day I tell Daniel that he should consider a career in personal training. He didn't let me get down and frustrated and asked if I wanted to try running on a track. Maybe getting away from our complex would help. He rounded up the kids, got us all packed up to go, and drove us to a school nearby with a track. It sure did help!

There were people at the track and the environment was a positive one instead of dark and frustrating. Daniel is also convinced I've been having a hard time running outside because I am running so much faster than on the treadmill. Sure enough, as soon as I slowed down it became so much easier. Outdoor running feels so slow compared to the treadmill. But.... I'll get the hang of it eventually.

All in all I ran two miles today. I wanted to run the whole 3.1, but I've learned from Daniel's prior mistakes. It wasn't in me to keep going, so I decided to stop while I was ahead. Injuries happen when runners don't listen to their bodies, and that is NOT something I want to deal with at this point. I used to see giving up sooner than I had planned as failure, but that's not the case anymore.

After running we all felt great. I suggested going out for breakfast, which is something we have rarely done. We went home to shower, called and invited my parents to join us, and headed to The Good Egg. We had a wonderful breakfast and got to spend some time with my mom and dad. What a great start to the weekend! We missed yoga this week, but it was totally worth it.

5K in 38 minutes, 4 seconds

Progress every day. I'm so excited. I have a friend who is a runner, and she is going to go out with me on the weekend. Daniel wants to go out with me during the week, but we have to figure out how to work that out with the kids. I am SO going to be ready for that race August 8th!

Still not smoking

So I looked at the calendar yesterday, and I was shocked to see the date. This month is FLYING by! What was significant about yesterday's date? Nothing particularly. What was significant was the fact that the 12th had passed and I hadn't even noticed. July 12th marks two months since I last had a cigarette. That is really cool!

I wasn't a huge smoker to begin with. A cigarette here or there when I was alone, a smoke with Daniel in the evenings, never a big deal for me. But.... hanging out with friends who were smoking was a common activity. Many of my friends were people I had met when we were outside for a smoke and they were, too. That is how we learned to relate to each other.

So... for the last two months I've been pretty much a hermit. I've stayed away from people I equate with smoking. It's been lonely at times, but an important part of the process. Yesterday I realized that I haven't actually even thought about smoking for some time. It just isn't an activity I participate in any longer. Maybe it's time to test some triggers. It would be nice to sit around a table and chat with friends again. Maybe we can all be smoke-free. If not, I'm still me and will stick to my commitment to myself. I can always get up and take a walk away from the group if I need to. Maybe I'll keep my running shoes on when I hang out with my smoking friends. That will be a nice reminder of how hard it is to breathe WITHOUT purposely polluting my lungs!

It wasn't a fluke

After signing up for the 5K race that will take place in August I was so terrified that running 5K was a fluke. Of course, since I am training I had to do it again and do it again quickly to prove to myself that I really can do this. I am pleased to announce that running the 5K distance the first time was not a fluke. I really CAN run that distance, and this time I did it shaving 2 minutes off my time. Now, I REALLY need to get outside for some practice. Hopefully this weekend we will be able to find a track that is open early enough in the morning that the girls and I can be outside without too much discomfort.

I did discover one thing about myself and will be doing some reading to see how to make this different. Between 1.6 miles and 2.0 miles I have a mental issue. I consistently want to give up during that time period. I know it is mental because I have pushed past that several times now (I was running 2 miles pretty consistently before taking the big plunge to the 3.1 distance. I know most runners have a point they have to push through, mine just seems so early in the race. Hopefully I'll find out how to get past this quickly. If nothing else I'll set up a playlist on my iPod so my REALLY favorite songs come on during that half mile. I'll keep you posted!

Big Step Taken Today

Daniel and I have agreed that we are going to take turns running races so one of us will be available to watch the girls. When there is a kids' run the girls will have the option to participate. This will work out for all of us so no one will ever feel left out. Daniel also doesn't want to race in anything under a 10K, so that gives me a lot of opportunities.

Well, opportunity knocked this morning, and I couldn't close the door. I did it..... I registered for my first 5K race. It's only 4 weeks away! The big day is August 8, 2010 at 6:30 in the morning. Yep, it's early, but in August in Arizona it's got to be early so we don't fry ourselves. I'll be running at South Mountain, so I'll be surrounded by beauty at my favorite time of day. I can't beat that!

This all started when I opened an email this morning that gives me a list of active events coming up in our area. Daniel and I discussed if I was ready, and we both talked about how many articles we've read that say signing up for a race is the best motivator there is. In many ways it's like our philosophy on having kids. There will be no PERFECT moment. I'm physically fit enough to last through the race, I am mentally ready, but it's still nerve-wrecking. This is a moment I will just need to live through.

My hands were shaking as I filled out the registration form and ordered the t-shirt. Some races provide a t-shirt or something with the entry fee, but this one does not. Daniel insisted I needed to buy the t-shirt, though, as a keepsake of my first race. I agreed. The race fee and the t-shirt came out to $17, so I'm not complaining at all.

So, as you wake on the morning of Sunday, August 8th, throw me a positive thought if you will. More for my nerves than for anything else. Fortunately Daniel and my girls will be there at the starting line and at the finishing line. It's amazing how running mirrors life in so many ways.

Mental Health Day

Today (Sunday) was definitely a mental health day. We didn't worry about any errands, we didn't stress about what we were eating, and we didn't worry about a schedule of events. We just kind of let the day happen.

Well, I take that back. We did have one item on the agenda. We met Mom and Dad and the four dogs at the park this morning for a walk. After walking we met back at their house to have pancakes, bacon, and fruit for breakfast. Yum!

We wound up spending the whole day together. The men were fixing the computer, and my mom and I had fun chatting and keeping the girls busy. Mom made oatmeal cookies with Andrea. We ate lunch and dinner there, too.

It was really nice to just chill for a whole day with no worries about the housework getting done or any of the other daily responsibilities. I needed that this weekend.

I am so proud of... ME!

I hit two miles last night and wondered if I could keep going farther. My new shoes have been a nightmare, and I was starting to drag my foot again. Fatigue was setting in, but I knew I wanted to continue running until I hit 29 minutes. I was determined to figure out why these shoes were not doing the trick, and I knew I had the physical ability to run for a full half hour. I turned my music up, placed my glasses in the holder, wiped my face, and kept on running. I WAS going to finish what I had started, and that was all there was to it.

Sweet relief was literally a minute away. I was 28 minutes into running and told myself that I could do one more minute. Two would be nicer, just to say I'd gone farther than I ever have, but I would be satisfied with the one. About the time I started my count-down of seconds, Daniel came up and noticed my distance on the treadmill display. I could see his smile, and he displayed his grin that only means one thing. He was going to offer me a challenge.

Sure enough, Daniel caught my gaze long enough to hold up first three fingers, then one. What? I can't do that! Stalling, I said out loud, "What? I didn't catch that."

"3.1, Karen, keep going. Go the full 3.1." My goal I've been reaching for is to be able to run a 5K race. 5K equates to 3.1 miles. Daniel was urging me to run the full 3.1 right now. Anyone who knows me well knows I can't pass up a challenge easily, and Daniel had just thrown the ultimate challenge on the table. Could I push myself to meet my goal for the first time? What, really, was holding me back?

I looked down and saw that I really only had about three quarters of a mile to go. In so many ways that distance seemed huge, yet for some reason the distance also seemed small. Life has thrown me a lot of curve-balls lately, and for so many of the situations I have been faced with I have no control. This, however, this I have control over.

"I'll try," I said to Daniel, though I was POSITIVE at that moment that I was going all the way. My plan was to keep the speed where it was until I didn't think I could run anymore. I would then drop it by a tenth of a mile increments as I need to, knowing I had about 15 minutes left to complete. As long as I kept the speed above 4 miles per hour I would be happy. I'm not a fast runner yet, but anything under 4 mph is walking for me.

It's funny how so much of working out in general, and running specifically, is mental. I knew that when I decided I wanted to focus on running. But I learn more every day and with every milestone I reach. There are not many other sports a person can compete with themselves every time they strap on their shoes. This was clearly a competition with myself.

Daniel stood along side my treadmill for the rest of my run. He really is an inspiration to me and would make an incredible coach or trainer. The whole time he offered encouragement and tips. His smile really does start in his eyes when he is truly happy. It was really neat to have Daniel there when I reached yet another goal in this journey I'm on.

I watched the distance counter roll over to 3.0. I did it, I thought. I just ran 3 miles. I have never done this in my life. What kind of weirdo goes out and does this just for fun? Apparently the kind of weirdo I am. That last tenth of a mile was a rush. I actually pushed the speed up and really ran. It felt so good to know that my body could carry me this far. The final seconds ticked by, and when the treadmill counter got to 3.1 I hit the cool-down button. It took a lot of effort to remember to keep moving and get my body back to a more normal heartbeat. I wanted to jump up and down and cheer for myself. I had done it!

My first 5K speed was just under 42 minutes. I am really excited about that. I've been looking in magazines and results reports from 5K races, and I would NOT come in last if I were to run a race today. Of course, I need to learn to run outside first. That will slow me down, as I have experienced. Daniel is convinced that if I got out of our neighborhood I would do better. We'll see. For now I am going to keep training on the treadmill in the gym. I'll give the outside workout a try again when it cools off a little bit and when I have more confidence in my ability. I can't wait too long, though. There is a race I want to sign up for in October.

For now I am pleased to say that I AM a runner!

For Women Only- Sports Bras

Okay, my life has definitely changed toward a more active and healthy lifestyle when I am EXCITED about an upcoming event at my local Roadrunner Sports store. What event is that, you ask? Well, they are having a ladies' night at the store with professional sports bra fittings, information about nutrition, and a reception to get to know other ladies who enjoy running, walking, and exercising. It's at the end of this month, and I really can't wait.

I've had my eye on a bra now for a couple of weeks. It's $50 for one bra (gasp!), but I really am learning that the inexpensive ones I've been buying at Wal-Mart just aren't cutting it. I suppose, like anything else, you get what you pay for. I don't believe this for all things, but have come to realize that skimping in the undergarment area just won't do. Exercising 5-6 days per week with pretty intense bouncing can lead to sagging later in life if not taken care of now. That would stink to know I've done damage while TRYING to give myself a body that will take care of me for a LONG life!

Here's an article I found from active.com: http://www.active.com/women/Articles/From-A-to-DD-How-to-Find-the-Right-Sports-Bra.htm?cmp=11-4252&utm_source=sendible&utm_medium=feed

It provides some great tips on proper sports bra fit and various features. I'm glad I read this before the fitting event. Now I know more of what I'm looking for going in and can have more knowledge to make an informed choice.

PMS Tips

Fortunately I have minimal symptoms of PMS, and my endometriosis problems seem to be controlled for the moment. I say "for the moment" because I am more than aware that they can return at any time. Every once in awhile I get a reminder pain here or there, and I thank my body for behaving itself most of the time.

I found a great article, though, about keeping PMS problems under control. From diet to exercise, to the right suppliments.... you CAN help PMS from getting out of control. Check out this article I found in the Jillian Micheals newsletter: http://www.jillianmichaels.com/fitness-and-diet-tips/taming-pms

Running schedule

We have really found a lot of information about running in the last week. Since Daniel hurt his foot, he has been asking around about what other runners do. It turns out there is a big difference between what "runners" do and what "gym people" do. Daniel and I have both been gravitating to the running side of things with the gym as a extra activity to keep the upper body strong.

We've worked out a schedule so we can each get our "hard" runs in before work/ school every other day. My "hard" run is only 2 miles right now, but especially in running it's all relative to what each person chooses or can do. I don't ever see myself running the 9 miles or more than Daniel does on a regular basis, but we'll see.

I will be running on Tuesdays, Thursdays, and Saturdays. Daniel will run (once his foot heals) on Monday, Wednesday, and Friday. Those will also be our gym days for weight lifting. It's kind of cool that we'll only be at the gym every other day now. Saturday mornings all 4 of us will still take Yoga class. That will be a nice wind-down for the week. Sunday is our rest day. For the time being, this looks like a good schedule. Both of us will be out the door for our runs by 5 AM, giving me plenty of time to get in the shower by 6 and leave for school by 7 once I start student teaching. We do have a new bedtime, though. By 9PM we are in bed with the TV off. It's been awhile since we've kept a schedule like this one, but it works for me since I am a morning person anyway.

One thing I am concerned about is running once it starts being dark in the mornings. I am not extremely comfortable in our neighborhood when it is dark outside. We'll see what will happen in the winter. Maybe I will have to switch my runs to after school instead. For now, I'll just enjoy being out with the morning birds and sounds. I love that time of day!

New shoes

Daniel has convinced me to get new shoes, and what an experience that was! This all started when Daniel sprained the arch in his foot. He's not able to run, and it's driving him crazy. He didn't want me to get injured due to having the wrong shoes, so he dragged me to Roadrunner Sports. They are AWESOME!

Roadrunner is the largest retail store for running and walking supplies. They have a system, called The Shoe Dog, for fitting shoes. The Shoe Dog certified employee took physical measurements of my feet, I stood on a computer that took pictures to measure my arch and where I am distributing weight on my feet, then I ran on the treadmill while the computer took pictures of my gait. After all of this they were able to tell which would be the best shoes for me. There is a lot of science that goes into this. It turns out that my feet are each slightly different in the arch. I did wind up buying custom insoles, as they explained that I would not feel so uneven with the insoles. Honestly, that is something I've complained about for years but always figured it was due to my messed up hips from all the car accidents I was in when I was younger.

After the Shoe Dog rep was done with me he gave all of my information to a specialist in the shoe fitting area. He was able to tell which shoe would be best for my foot and brought out several options for me to try on. I really liked the first one I tried on, so the salesman had me hop on the treadmill and give the shoe a try. We were out the door and on our way.

This morning I found out how glad I am for the 60 day guarantee on the shoes. They felt a little different, but it was not painful, so I figured I just had to get used to them. In less than 5 minutes on the treadmill at the gym I knew the shoes weren't right. Back to Roadrunner we went. The customer service was TERRIFIC! They put me back on the Shoe Dog, and the rep said he understood why the guys yesterday picked the shoes they did for me, but I may not have needed as much support or stability as they thought. It was a judgement call either way. We tried a shoe with a little less stability, so it flexes a bit more. They let me run on the treadmill for quite some time, and I could have stayed on as long as I wanted. Again, the customer service was more than I expected. No one seemed upset or frustrated. They truly seemed to want me to continue running and would do what they could to help. When I run on Tuesday I'll see if we're dialed in to the perfect shoe. If not, the process will start all over again.

The best part of this experience was that I never felt that the sale of the shoe was more important than my foot health. The second best part was that the shoes were really no more expensive than in any other sneaker store. In fact, I paid less for the shoes I got today than I did for the shoes I had purchased previously at Sports Authority. It's great! I did pay a little more for the insoles, but that was my choice. There was no sales pressure at all.

I'll run for the first time in my new shoes on Tuesday. I want to walk around in them for a bit to get used to the insoles and just for comfort. Today is my light running day (more about that in the next post), so my "old" shoes will be fine. We'll see how it all goes!

Snacks

It is important to have snacks throughout the day, but they should be planned. I actually eat5- 6 times per day. Breakfast, morning snack, lunch, pre-workout snack, dinner, and sometimes a snack after dinner. The size of my snacks vary depending on what my choices were for the main meals, but I always know I'm going to eat and have an idea in mind for what that will be. This is an article from Reader's Digest on how to make your snacks more effective for energy: http://www.rd.com/living-healthy/5-snack-makeovers-for-weight-loss-and-energy/article181953-9.html?links=true#slide

If you missed my previous post on Breakfast, go back and read it. It goes along with this one. If I have taken anything away from my sessions with my trainer, it is that you MUST eat to fuel your body. The right fuel leads to more energy and more effective exercise.

The coolest thing about eating so many times per day is that I don't feel deprived. I know I'm eating again soon, and I know that I can add in some foods that are not so perfect in small doses. For example, see the popcorn snack in the above slide show. It adds chocolate into the snack but does so in a way that makes sense and doesn't over do it.

I encourage you to try a couple of these snacks this week. Let me know how it goes!

Breakfast

Breakfast really is the most important meal of the day. I've been experimenting with different choices and combinations and have found a couple of options that work great for me. Here is an article from Reader's Digest on how to "make over" your breakfast for more energy throughout the day: http://www.rd.com/living-healthy/3-breakfast-makeovers-for-long-lasting-energy/article181951.html?epid=ECF59E0C-1E70-4CF9-8262-C6FA64521F87&trkid=ERDA13022-1

Outside of energy, it really is true that WHAT you eat in the morning will determine HOW you eat all day. If you don't give yourself enough fuel to get going you will search out that fuel all day long. Trust me, I had one of those days this week. The difference, once you get used to eating for fuel rather than taste or pleasure, is HUGE. I can definitely tell the days that I've eaten a poor diet.

One breakfast menu that works for me is my own version of an Egg McMuffin. I use half of a whole wheat English muffin, use a THIN layer of reduced-fat mayo, put a piece of reduced-fat cheese (any kind works, I love them all), slice a hard boiled egg on top, and add a bit of pepper. The whole sandwich is around 225 calories, leaving me plenty of room for a banana, and if I am really hungry a fat-free yogurt. With the banana and yogurt the meal is 425 calories- perfect start for an active day.

Do you have a breakfast meal that is perfect for you? I'd love to hear it.