Getting Fit and Staying Fit

No more excuses! After yesterdays run, I realized that I have lost most of my running base which ultimately means my aerobic capacity. I have been doing other fitness exercises, but not enough aerobic exercise to stay in prime running form. Although the other fitness exercises help in cross training muscles and is definitely a good thing, I was not engaging in enough aerobic exercises to keep up my target heart rate. After about 3 miles into the run I was looking for the coffee shop and hoping to stop there before completing our 5 mile run. So glad my tried and true running buddy was game for a quick java break, she wasn't panting at all but could probably recognize my struggles.
No matter what your mileage or exercise goals are you should be able to identify aerobic fitness by being able to keep a comfortable pace and still be able to talk. Although it was a great run, I realize by running very little the last month it has seriously affected my goal which is to keep a base of being able to run a half marathon at any time. Unfortunately it is time to start over. All those hard earned miles just gone by not staying devoted. I know that women start to lose muscle mass and aerobic fitness after one week, men by comparison take about two weeks to feel the effects and loss of fitness. The reason being is that we have less muscle mass to begin with, so we lose it much quicker.

Analyzing what I did differently, it all boiled down to accountability. I started to ignore tracking my progress. Many people that find the most success at monitoring their diet or their exercise regime when they journal their daily habits. There are many online sources to journal accountability if you want to share this with others. If you do better with a private journal you may find it fun to put it on a spread sheet at home, or in a pretty book. For me, I do best with an online source. I am sure no one really cares what I have done, but I know that if someone sees what I haven't done, guilt sets in. For whatever reason, this works for me. The online running source that I use is http://www.dailymile.com  You will see me on there again! Find what works best for you to stay motivated. Good luck with getting fit and staying fit!
 

Memoir of a Runner Girl

At the age of 35 I found myself divorced, a mother of a 3 and 5 year old, and still suffering from grief at the loss of my 3 year olds twin sibling. I landed myself back into a career that I knew well, was good at, and was able to make a livable wage to support my family. Even though it was never the career I wanted, it sufficed. When I recollect those days, I definitely had kicked into survival mode. Being a full time working Mom and a single Mother on top of that is no easy task. But, here I was, and circumstances had made some choices for me that I was forced to live with. I'm no hero, and at times it was really tough, but as any Mother would, I pushed through each day trying to be the best Mom I knew how to be. It was during this time that I found the love of running. When the kids were both in elementary school I started my day at 5:30 in the morning before they got up. I walked with the neighbor ladies for a quick 20 minute jaunt. I felt horrible guilt for leaving the kids sleeping in bed while I would sneak out the door, but I quickly realized this 20 minutes of "me" time, fresh air and brisk aerobic exercise got me charged in a positive manner each morning. Those few precious moments in the morning became priceless to me. It didn't take long before I decided that those 20 minutes needed to be spent running. I started to feel more alive and energized throughout the day then I ever had. It was then that I became addicted to running.
Now I am 47, I have a few full marathons (26.2 miles) and many half marathons (13.1 miles) under my belt. As I reflect on this its obvious that my love for running went from a morning kick start of 2 -3 miles to what some might call an obsession. Was it an obsession, or a healthy way to cope with life's ups and downs? The story does progress as to why my miles increased. For starters, a horrible skiing accident left me unable to do much of anything active for a few years. I was forced to quit my job, as my career was too physical to continue. Now remarried, I went to work for my husbands company doing book work, with a decrease in pay, and a much more sedentary job. When doctors gave me the green light to be active again I had something to prove to myself, and that was to never feel incapacitated again as well as take some control of my life again.  During this time frame the economy took a serious tumble and my husbands business did too. I used to sit in the office and wonder how on earth I was going to make it through this next obstacle. I got a pretty big case of feeling sorry for myself. However, knowing that running had gotten me through those years in my latter 30's I strapped on my running shoes and literally ran the blues away.
On one of my first "long" runs of over six miles I remember thinking that I never thought I could accomplish such a feat. When I ran my first 13 miles, I cried with joy. My first full marathon held its own gambit of emotions from mile 7 questioning my reasoning behind this crazy goal, to mile 13 being ecstatic that I was half way there, to mile 18 having a burst of crazy energy, mile 23 feeling like I was going to die, mile 25 being pissed at the world, and finally finishing the end at 26.2 being more proud of myself than I ever was my entire life. I realized then that a marathon is much like life with highs and lows and with a little bit of perseverance we can carry on. Crying and letting my emotions out on a run is not unusual for me. No, I'm not a crazy lady trying to keep my youth and run from my problems. You see, running puts life into perspective. It gets those positive endorphins going and makes you feel healthy. Naturally you eat better when you are feeling good. It's a win - win situation. What is it they say? When life gives you lemons, make lemonade!
What is holding you back from your dreams? What inspires you? If you find you are stuck in a rut that you wish you could get out of, ask yourself these questions. Find your own healthy escape and reason to get motivated. You will find that the path to a happier healthy you is just around the corner.

Crossing the finish line at Nike Women's Marathon ~ 26.2 miles.

Chasing Dreams

Recently a friend asked my advice about a new diet that she was planning to go on. I always listen hopefully when someone says they are trying a "new diet". Her plan was to lose 20 lbs in a few months and virtually starve herself of calories. These kinds of diets make me sad for so many reasons. I usually find that people are seeking my approval of such diets. They are disheartened when I don't tell them what they want to hear. It's then that I seem to lose all credibility, but I refuse to promote unhealthy dieting and will never be an advocate for fast weight loss strategies.


The main thing to keep in mind when trying a new diet, is that it should be considered a permanent lifestyle change. Not a quick fix. Although it sounds dreamy to lose 20 pounds in a short amount of time, it is not the kind of weight you want to lose.

Reduce Fat
Think of your fat cells like a balloon, they can shrink in size but do not go away. Yes, those nasty cells are just sitting there waiting to fill back up. When you eat the wrong foods or too large of portions it gets converted to fat. Our bodies storage system.

Don't Lose Muscle
You don't want to go on a diet that depletes you of energy because in turn you will start to lose muscle mass. That is weight you never want to lose. Muscle goes away when you are inactive, it doesn't shrink like fat cells waiting to be filled up again and it is much harder to rebuild those muscles. Losing muscle mass is not a good thing while on a diet or at any other time. (Guess what, if you lose muscle mass, those fat cells fill up that much quicker next time you overindulge because there is no other place to store your energy)

Make your dreams happen by choosing to change your life to a healthier, happier you! Reduce calories, eat nutritious meals, exercise more and you will find yourself never having to go on a fad diet again.

If you need help getting started on the right path, let me know. I can help!

Tick Tock

Time is running out, Christmas is almost here. Have you started getting ready? tick, tock, tick, tock.....the clock is ticking....   How many of us have left things undone and are starting to feel the stress that we are out of time and there is no possible way to complete everything? Best laid plans eh? What happened to that?!? Oh well, here we are down to the wire. I myself have a million things to do, yet I sit here and blog. Funny that I am about to talk about prioritizing. Feeling overwhelmed can leave me wondering where to start on that priority list. What's a girl to do? Go for a run! Yes, make extra time and start your day with exercise. A little bit of exercise gives you a positive outlook, the ability to think straight, extra energy, and a chance to prioritize your day in your head during your routine. I have heard many people say that they do not have time to exercise especially during the holidays, that there is just too much to do. I choose to view this situation differently. I don't have time to not exercise, it is an essential part of the day to kick start my brain. On your mark, get set, GO! Happy Holidays.

Gifts from the Heart

As the season began, I ran off to the malls with all my loved ones Christmas wishes in hand.
Boots....check
Jacket....check
Sweatshirt.....check
Underwear.....check
Wait! Underwear? Really? What kind of gift is that?!? Okay, whatever....As the cashier rang up the underwear, the boots, the jacket and the sweatshirt, I walked out of the store having spent over $400. For what? Some materialistic items that might just as well have been lumps of coal. Why? Because they were not from my heart. I love buying gifts for people, so don't get me wrong. But, it felt more like I had just completed my marching orders. These were not thought out. I did not buy them out of love. Sure, it made me feel good to get a gift the others wanted, but it just wasn't sitting well with me this year.

So, it got me thinking.....tap, tap, tap (fingers tapping on my head sound)... uh, oh....Dana is thinking again! For those of you that know me, that doesn't always land me in the best places, but my intentions are always good. This time though, I struck gold! Not to be corny because we have all heard it before, "Christmas is more about giving than receiving". Never had this statement struck me more profoundly.

Finally getting to my point....sigh....the stockings will be hung by the chimney with care this year. Yes, everyone got at least some of their obligatory gifts, but the stocking stuffers, the little things, are only from MY heart this year. I thought I would share them with you because each of them was virtually free. All they cost was a little bit of time, and love from me:

• Hand knitted mittens and matching head bands
• Free car wash and vacuum, by little ol' me
• A summer of lawn mowing in Grandmas front yard
• Hand made throw pillows to match your bedroom
• Movie night, at home, your choice of movie, I promise!
• A new handmade blanket out of the softest of fleece
• Homemade cookies and fudge for some treats
• Fresh spiced cider as a great hostess gift
• A heritage tradition of homemade rice dish
• Jams, Jellies and canned fruit galore

All of these made without a trip to the store. See the true spirit of giving is really made from love.

Diet and Exercise Excuses During the Holiday Season

As I sit here drinking egg nog in my morning coffee I am sure that my fat cells are happily plumping full for the long winter. Of course I'm not a bear, but I certainly feel like I could hibernate for a few months. It's a frosty winter morning, and the roads appear too icy for my morning run, not to mention that some recent stitches incurred on my leg and I was told, "no exercise" for the next two weeks! I certainly don't need one more excuse to be lazy. The last few weeks have consumed my time with final exams, long hours of work, Christmas shopping, holiday parties, baking holiday cookies, and eating far too much! Excuses, excuses, excuses! Do you ever feel like this?
How do we beat the holiday bulge regardless of our valid excuses? First of all, cut yourself some slack! A few holiday parties, and extra pieces of fudge are not going to plump your fat cells. Besides, the holidays are meant to be joyful, and if we deny ourselves of every treat and feel guilty for getting out of our normal routine we may only become resentful of our healthy lifestyle.
Here are some tips:

• Focus on clean healthy eating at all other meals during the holidays
• Bring fruit to a holiday party accompanied by a yummy dip. You will be amazed how quickly this gets eaten up. Guests will all appreciate the sweet healthy choice along with the fudge!
• Don't forget to drink lots of water. This will help to flush out your system and you will stay hydrated.
• Try different forms of exercise that may be different from your normal routine. Ex: a brisk evening walk with friends to look at holiday lights.
• Try to schedule a family activity over Christmas break. Our family enjoys snow skiing each year.
• Enjoy the holidays, focus on your health when you can, and realize this is a minor hiccup in your routine.