Accountability and Partnership

Working out with a partner or at least having someone to encourage your efforts really does make a difference.  I've been running alone for about six weeks now and can definitely see a difference in the effort I put forth.  I don't need to impress or compete with myself so I tend to have what I call "sissy runs."  A sissy run starts out fantastic.  I can conquer the world and win marathons (ok, maybe a 10K). About half way through, I lose steam and want to stop. I make deals with myself--"if you go to that lamp post, you can walk to the next drive."  This is where my partner would encourage me to keep going and feed me lines about how great I'm doing and how I'm going to PR on this run.  I know he's full of crap, but I love him for the encouragement.  It works and I miss it. 

No one can force us to work out, go for a run, or eat healthy.  We have to do that for ourselves.  But we can ask our friends and/or family to hold us accountable.  We can ask a friend to be our partner in exercise or nutrition.  A colleague asked me the other day to be her accountability partner.  That isn't what she called it, but that's what it is.  She asked me to check up on her to make sure she was going to the gym.   I am more than happy to be an accountability partner. This is actually a huge compliment to me.  It means she trusts me enough to share this journey with her. When  you ask someone to hold you accountable, remember YOU are the one that asked.  Don't go getting all pissy when they do what you asked.  And when your person rolls her  eyes at you for making lame excuses, remember they are just helping you.  Also, quit making lame excuses.  (I was once the queen of lame excuses so I can say this)

Having a partner to workout with makes coming up with excuses difficult because you've set a time, date, and place to meet.  It becomes a commitment.  Making an excuse won't just affect your own workout anymore.  It will affect someone else's. Having a partner also gives you someone to compete with (if you're into that, which I am), someone to encourage, someone to share struggles and successes.   I used to prefer solo workouts.  Now I crave the companionship, the shared journey.  

Here's the thing though; no matter how awesome your workout partner or accountability partner is, only YOU can be responsible for YOU.  It isn't up to my running partner to get me on the running path every day.  It isn't his fault that my solo runs are embarrassing.  It is my fault and mine alone.  I am perfectly capable of pointing out that I can run harder, faster, longer.  I am more than capable of pushing myself through that last half mile.  While I miss having someone to set my pace for me I know that this is something I need to learn how to do on my own.  So this week I'm setting goals for my runs; no more making deals with myself.  No more excuses, no more blaming the lack of partner, no more sissy runs. 

Back to School

Y'all it has been a fantastic summer.  I experienced a bunch of new things, maintained a healthy lifestyle, and pushed myself towards new training goals.  I still can't believe I agreed to train for a half marathon. I also can't believe I ran more than one 5K, didn't pass out or vomit, and placed in two of them!   I've enjoyed reflecting on all the changes I've gone through in the last year.  Looking forward to celebrating more milestones.

With the start of the school year comes a return to diligent meal planning and prep.  Gone are the days of just making sure I have food in the house and cooking when it's time to eat.  No more eating off actual plates with a napkin and time to enjoy what I'm eating. Back to eating out of plastic (or glass) containers while doing at least five other things.  Back to carting around the big lunch cooler and answering the never-ending question, "what exactly do you have in there?"  (The answer is:  Meals for the entire day and about half-gallon of water.  I also carry a protein bar in case I'm held up somewhere and don't have a meal.)
Also gone are the days of working out whenever I feel like it. From now on, my workouts are scheduled.

These may seem like simple things, but for me the end of summer is a little scary.   I run the risk of skipping meals and workouts as school starts and my life becomes hectic again. Skipping meals isn't too much of an issue since I've learned to stop caring where I am when I eat.  If it's time to eat, I eat.   Even though I have learned how to say, "I can't. I have to go workout" it's still difficult.   I also struggle with the excuse of being tired or having been on my feet all day.  Neither of those are legitimate excuses in my world.

So, the fridge is loaded once again with assorted BPA-free containers of food that will nourish my mind, body, and soul.  The new lunch box (ruined the other one with too many trips to the beach; tee hee) is ready to be packed with meals to get me through my first day.  Water bottles are filled and ready to hydrate. I've mentally prepared for when I'll be working out and which days will be devoted to certain workouts.

I'm saying good-bye to summer, but not to my commitment to my own well-being.  Be good to yourself, folks.  It pays off in the end.

PS-- New recipes on the recipe page this week.

Breakfast IS Important

"I don't have time."

"I'm not hungry."

"I don't like breakfast."

"I'm trying to eat less." 

Stop making excuses for why you don't eat breakfast. It really is the most important meal of the day. It sets your tone, gets you moving. How do you feel a few hours after waking up when you skip breakfast? Crappy, right? Now consider how different you feel when you remember. . . Nice, huh? So why are you still making excuses?!

Let's see if I can talk you out of your excuses.  I talked me out of mine. . . 

"I don't have time."   Okay, maybe you don't  have time to cook breakfast in the morning.  Make breakfast part of your prep.  You can make healthy muffin sandwich with egg whites, Canadian Bacon (or whatever meat you like) and an English muffin that can be microwaved and eaten in the car.  I used to do a breakfast wrap that could be eaten on the way to work. Both of these things can be prepped the night before. My personal favorite is the protein smoothie.  I prep all the ingredients the night before.  While I'm loading my lunch box and pouring coffee into the go cup, I hit the button on the blender.  Voila!  Multi-tasking and breakfast.  I'm not going to even attempt to convince you to get up 30 minutes earlier because that would make me a world-class hypocrite (I like my sleep). 

"I'm not hungry."  I'm not hungry about 90% of the time that I eat, but I know my body needs food.  Remember you eat to fuel, to keep your body energized and ready to face your day's challenges.  Breakfast is the first meal of the day.  If you skip it because you aren't hungry that will come back to haunt you around lunch.  Chances are good you'll overeat at your next meal.  And we don't want that, do we?  

"I don't like breakfast."  (I've actually heard this one)  All right, eat something that isn't a breakfast food.  Have lean chicken, yogurt, fruit.  Just because we call it breakfast doesn't mean we have to eat traditional breakfast foods.  

"I'm trying to eat less."  Well, that's great but you will end up eating more the next time you eat.  Skipping breakfast will ruin you for later in the day. 


As someone who used to use at least one of those excuses (okay, 3 of them), I can tell you it's easy to overcome.  I really don't like eating as soon as I get up.  That's why I started prepping food that can be eaten in the car. Protein smoothies are awesome because you can change them up whenever you want.  It's a quick, easy way to get a jump on the day.  I know a lot of people are anti-smoothie because of blood sugar spikes an what not.  Again I remind you that I'm no expert, but I am an expert in what works for me;  and smoothies suit me. 

Want more information about why breakfast really is the most important meal of the day?  Click here or here or even here.  No more excuses!  Eat to live; don't just live to eat.  

Breakfast Ideas

Gazpacho (and other goodies)

I regularly crave bold, fresh flavors.  One dish that consistently meets this craving is Gazpacho.  It also meets my need to be barefoot in my kitchen for a significant amount of time.  Gazpacho could be a lot easier to make if I pulled out the Cuisinart.  I prefer to hand chop all of the vegetables which means I end up with an enormous blister on my hand from wielding the knife (knife skills are more important than a lot of people realize).  I also like my gazpacho chunky and the Cuisinart doesn't really allow that.

I've been using the same recipe to make my Gazpacho for years with very few changes or additions along the way.  The recipe came to me from the owner of Brown Bag Deli in Columbus, Ohio (it's in German Village under different ownership). This year I decided I wanted to make a couple of changes so I googled and looked at other gazpacho recipes.  What I discovered is that there really is little variation and that my recipe is filled with the most flavor.  One interesting variation was the addition of zucchini.  As a fan of all things squash, I decided to give it a shot. (This doesn't make a huge difference, but I know it's there and I like it)

What follows is the gazpacho recipe including all the changes and tweaks I've made to it over the last several years. If you prefer yours smooth, put it in the Cuisinart or the blender.  If you like it spicier, add more Tabasco.  I use a TON of cilantro; if you don't like cilantro as much as I do leave it out or half it.  As with all my recipes, I leave the salt out.  Feel free to add salt if you like.  I also chose to use 2 different kinds of tomatoes just for fun  this time. I'm sassy like that.  Adjust the tomatoes as you see fit.  I don't like green peppers which is why I use red and yellow; adjust that if you want also. One of the beautiful things about Gazpacho is that it's easily adapted.  Use more or less of the spices as you see fit.  If you follow my recipe, it will be mildly spicy with a bold tomato and cilantro flavor. . .very fresh.

Gazpacho


2 medium/large yellow tomatoes (or red, you choose)
4 Roma tomatoes
2 cucumbers
1 Red Bell Pepper
1 Yellow Bell Pepper
1 Red Onion
2 Cloves Garlic
1 Zucchinni
1 Bunch Cilantro
1 46oz container of Vegetable Juice or Tomato Juice (I prefer the veggie---low sodium, organic)
1/4 cup Red Wine Vinegar
1/4 cup Light Olive Oil
Fresh Ground Pepper
Tabasco Sauce (I use 12 drops)

Chop vegetables to desired size.

Stir to mix.  Add vegetable or tomato juice, stir.  Stir in oil and vinegar.  Add pepper to taste. Add Tabasco to taste.  Cover and chill to let flavors soak.  Add more spice as desired.  

Y'all this makes a TON of Gazpacho.  It doesn't freeze well so don't even attempt it (trust me). Just find some friends and share!  I like to eat mine with boiled or grilled shrimp (local, of course).  Cook those bad boys and dump 'em in.  Many people top their Gazpacho with sour cream.  I sometimes do, sometimes don't.  Again, I'm sassy like that. 


Here's a few of the other things I whipped up yesterday. . .

Oatmeal Pumpkin Muffins (because I have a wicked craving that needs to be met) These look gross but taste sooooooooooooooo good.  I added almonds instead of walnuts (because I think walnuts are evil).  They taste like Fall. 

Chocolate Chunk Banana Bread (because I had extra bananas that were going gross in the fridge).  This bread tastes delicious; perfectly sweet despite the lack of sugar.

I hope you take time to dance in your kitchen like I do.  Be creative.  Let loose.  Get moving. Get cooking.  Enjoy summer!

Motivation

I've been thinking a lot lately about what motivates us to achieve our fitness goals.  For me, seeing results was incredibly motivating.  Now I continue to be motivated by things I see others doing.  My runner friends are FAST; I want to be fast too, which motivates me to train.  I think we are all motivated by different things which means my method of hanging the smaller sized jeans I wanted to fit into where I would see them easily wouldn't work for someone else.  I put the question of motivation out there into social media to see what response I would get.

It seems many of you are bothered by what you see in the mirror.  To this I refer you  here.  You must start loving what you've been given in order for it work for you.  My body and I didn't get along.  I put gross food into it and never appreciated it.  Not a day goes by that I don't give thanks to my body for carrying me through the day, through workouts, and through this journey I call life.  My other pinch of advice (you're here, you must want a little) is to use the mirror as motivation.  Prove the mirror wrong; show it that you CAN and WILL change the reflection.  Start now.

The other problem with motivation seems to be the workout.  What's going on there, folks?  Have you not found something that you don't consider torture?  I hate the treadmill.  Hate.  So I never, ever touch it.  I have all the motivation in the world to work out, but still won't touch a treadmill.  I've found other things that I like that give me amazing results. You can do this, too. Experiment.  Most fitness studios and gyms will let you pay for one class at a time.  When you find something you love, I guarantee it will keep you wanting more. Wanting more is excellent motivation.

We all seem to need some level of support system.  Whether it's someone to keep you from eating cookies on the couch, push you to run that last quarter mile, go to a class, or log your food.  We need our friends.  Find the people who will continue to encourage, lose the ones that don't.  Don't be afraid to ask someone to be your partner in accountability.  Ultimately, you need to find motivation on your own to empower yourself.  I don't especially enjoy running alone; but I do enjoy running.  My running partner has a busy life and can't always run with me.  I had no choice but to run alone.  My motivation there is my love of running and to prove that I can do it alone. As it turns out, I can run alone; I don't like it but I still get it done.   Challenge yourself; I promise you'll like it!

I'm giving you homework this time.  Think about what motivates you; embrace that and find a way to make it work for you.  Share your success stories with others.  Give a push to someone that may or may not need it. Tell someone they look great.  Try something new.  Stop being afraid.  Be grateful.  Get moving.  You can do it!

Cheater Cheater!!

I think cheat meals are crazy important.  I cheat once a week, sometimes twice.  My cheat meals often indulge a craving that isn't satisfied by other means .  Sometimes it is as simple as breaking my eating schedule (such a rebel).  Since I'm in maintenance mode it's a little easier to cheat and not feel guilty about it.  I am also incredibly choosy about where I cheat.  I'm not going to waste calories on crappy food; it's not worth it.  I have a handful of restaurants that make me drool just thinking about their menus.  Happy to share my list and my favorite menu options if you ask nicely.  (PS-- It IS possible to eat at a restaurant and not cheat)

In the beginning, I attempted to avoid cheating.  I don't recommend it.  I began to obsess on cravings and my healthy food stopped satisfying me.  A few weeks into the journey, I  introduced cheat meals.  A cheat meal is just that. . .ONE meal.  It is not an entire day devoted to eating crap. For me it was often not even a full meal; it was dessert at my favorite restaurant or a cookie from Whole Foods (I clearly have a sweet tooth).  Some people, including me,  plan their cheat in advance.  I think this is a fantastic idea as long as you don't obsess on the meal.  I knew a girl once that would spend the entire week talking about what she was going to eat for Friday cheat meal.  Not only was this completely annoying; it couldn't have been helping her.   Lately my cheat meal has been Sunday brunch (that's a whole other blog; the food in this town is amazing). 

If you are trying to lose weight and you're cheating more than once a week or still having cheat days, you might want to rethink your priorities.  Cheat days don't really help you, do they?   You gobble up all the crap you want in a 24 hour time span only to see the scale either go up or stay the same.  How about how you feel after an entire day of eating junk?  It's not worth it if you ask me.  My craving to stay in smaller sizes definitely outweighs my craving for cake.  


My advice for cheat meals. . . 

• Stick to one meal per week. 
• Stay on track with diet and exercise before and after the cheat.  You'll feel better
• Don't use a cheat as a reward for doing well.  Reward yourself with non-food items (I prefer shoes and new workout clothes, but I'm kind of a weirdo).  
• If you don't feel like cheating, don't!  I sometimes change my mind at brunch and order fruit and a salad (my brunch companion hates this). 
• If you really only want dessert, then only get dessert.  My  mom says it's okay to eat pie for dinner (or lunch or breakfast). 

Cheating can get out of hand quickly.  Be careful and choosy with your cheats. Everything tastes better in moderation.  

A tiny and quiet shout out to the person that helped me learn about cheat meals.  Through trial, error and many conversations we figured out what worked for me.  Most of what I learned came from these conversations.  Thank you for your knowledge and your support.  

Off the wagon

Falling off the healthy wagon happens.  Whether you get lazy with your workouts or lazy with your eating (or both), it happens.  I'm here to tell you, it will be okay.  Just get back on; it's that simple.

I fell off the wagon last week.  I didn't break any bones or roll down the hill into the river, but I did stumble.  My workouts didn't happen because I'm having some knee issues.  I like to listen to my body and it was clearly telling me not to do much with that knee.  I ignored it one day and went running only to be rewarded with some swelling and a little stiffness.  My body's way of saying, "I told you not to do that." My eating was a little off whack in that I skipped meals and didn't make the smartest choices when it came to what I ate.

Am I beating myself up about last week?  No.  I don't have time for that.  What I do have time for is figuring out what caused me to break my habits and fixing it.   I don't have a set schedule in the summer which means I eat at different times every day.  As opposed to the school year when I eat at very specific times daily.  In the summer I tend to lose track of time and remember, too late, that I'm supposed to be eating.  This means I end up skipping a meal. This doesn't please my body.    I also don't meal prep as much in the summer, thinking that I'll have time to cook when it's time to eat.  The problem here is I like my laid back days.  I don't want to cook.  There's another problem.

This week, I'm back to being good. I spent several hours on Sunday prepping meals and cutting up fruits to snack on.  My fridge is full of deliciousness so I have no excuses to not eat a decent meal.  I'm remembering to pay attention to the time so meals aren't skipped.  I'm still listening to my knee but not babying it.  I'll be running this week but maybe skipping Barre. I'll probably take this opportunity to get back to Pilates and Yoga.

I'm human, I make mistakes.  The important part is that I learn from those mistakes.  Take the lesson and move on.

Independence

This blog is  recycled  from July 4, 2011.  My journey had just begun; my self-esteem was horrible;  and my will power was being tested at every turn. I hadn't made much progress and was still trying to figure out the diet/workout combination.   I remember being this frustrated, but I love that my sense of humor was still present.  


I'd like to point out that I attended this pool party wearing capris and a tee shirt.  That's how awful my body image was.  There was absolutely no way I was putting a bathing suit or even shorts on in public.  A year later I'm not afraid to wear shorts or a bathing suit in public.   It is incredibly rewarding to look at this post and see how far I have come.  


I've added some comments to this post.  Anywhere you see italics is a 2012 addition. 

July 4th.  This is one of my favorite holidays (Christmas is first for those that are interested) and one of my most challenging.  Here's a brief list of the things that will challenge my will power and self-esteem today:

1.  Delicious picnic/cook-out food (Picnic food is no longer a challenge.  I love the way I eat and know how to have just one or just one bite of something)

2. My beautiful friends in adorable bikinis (Still adorable; but not intimidating.  I have a very cute suit that makes me feel fabulous)

3. The strong desire to sit in a lawn chair and do nothing but enjoy my freedom. (Absolutely nothing wrong with this.  In fact, today that will be what I do because tomorrow I'm running a 5K.  The problem lies  in never getting out of the lawn chair.)

 Bitching and whining would be an incredibly easy way to deal with all this.  It would also be easy to just stay home and celebrate America's independence alone.  I just don't think our forefathers would want that.  Somehow I believe that they want me at that pool party enjoying the gift of freedom and watching others blow stuff up.  So here's how I'm going to fight the evils that will test my will power today: 

1.  I'm going to the gym.  If I have to drive to Goose Creek to find one that's open, I will do that.  Cardio is my friend today.  (I did go to the gym that day!  I did not have to drive to Goose Creek)

2.  I'm bringing my own delicious picnic food.  I'd much rather eat a piece of hormone-free, chicken breast with a little honey mustard than a chemical laden, God-knows-where-the-meat-came-from burger or hotdog.  I'm also bringing a supply of fresh fruit to nom on when the sweets show up. One of my sadist friends will surely bring brownies or cookies.   (I absolutely did this and still do.  I also brought several types of hummus with veggies to share with the crowd.  Bringing your own food is perfectly acceptable in most circles.  If your friends have issue with this, you might need new friends)

3.  I'm going to remember how hard I've worked to drop 2 measly pounds.  The past few weeks haven't been fun.  A little cheating today will NOT be worth it tomorrow.  (I'm in maintenance mode now so I am a little more free to "cheat."  This doesn't mean that I do it all the time.  I know how hard I've worked to lose 40 pounds and how crappy I felt last year.  If I want a taste, I will have one.  Everything in moderation.)

4. I have the faith that next year I'll be beautiful in an adorable swimsuit.  Bikini isn't off the table, but it isn't quite on it either. (Not ready for a bikini, but I do have an adorable polka dot two-piece.  I even own more than one!  I'm not embarrassed about my body in a bathing suit any more.)

Gotta run, the ellipitcal awaits.  Happy Independence Day! (No elliptical today since it's a rest-before-a-race day.)

Find your own independence today.  While you celebrate America's freedoms, celebrate your own.  I know I will!  

Love your body. Start now

All of you. . . stop nit picking your own body. Right now.  Enough with the "my ass has dimples,"  "my boobs are too small," "my nose is misshapen," "my thighs are huge," and "I have belly fat."  What about the good?!  There are good things about your body and it is up to you to find them, embrace them, and love them.


I was never a big fan of my thighs.  So I stopped looking at them and focused on parts I did like.  I found out that my eyes change color depending on my mood and who is around me (To the amazing group of people that turn them bright, bright green. . . my gratitude is undying).  I discovered I have great definition in my  arms and that my toes aren't nearly as weird as I once thought. While I wasn't paying attention to my thighs, my quad muscles decided to appear. They aren't super obvious, but they are present.   They carry me through Barre workouts, 5Ks, and up my 3 flights of stairs. For that, I am grateful. 


Look in the mirror and find your fabulous!  Ask yourself what you're grateful for and say it out loud!


Embrace your flaws and love your body; it's the only one you've got.

Exercise Won't Kill You

I believe a few things about working out. . . 

1. You have to love the workout.  Love it and you will continue to do it. 
2. You have to love WHERE you work out.  I was not a fan of my gym.  I found a better-than-fabulous fitness studio that I am a big (Ok, HUGE) fan of.  
3. It should be fun.  But, fun does not equal easy.  If it's easy you're not working hard enough.  

My workouts are not ladylike.  Not even close.  There is grunting, cursing, inappropriate conversation (when we're able to talk), and sweat. Lots of sweat.   Sometimes there is vomit, or the threat of it.  There is also laughter, encouragement, and more strength than I've ever seen in one room. 

My main (and preferred) workout is Beyond Barre.  I'm loyal to Barre because it's the first workout that I have ever truly loved. It's also the workout that finally started giving me results. This isn't a little girl's ballet class.  It's fast paced, constant movement, and every class is different.   I adore every aspect of this class even when I'm growling at the instructor or praying it will be over soon.  I love hearing Heather remind me that my head is part of my spine and to use my abdominals; Bekah Lynn saying, "you can do it, mamas" and "show me the ugly face."  I love the way Kelly  confuses the crap out of me with all her choreography and then laughs with me. I love the way Kelli  tells us to smile right when she knows she's killing us and the disclaimer before going down on the glide board ("If you're going to puke, pass out, or die this is where you need to come.  This is your rest position.  Now push out into plank.") I love Mimi's playlist and Gail's accessories (that magic circle is hardcore). More than any of that, I love that these women have gotten to know me and have been part of my journey. They push me in ways I never thought  possible.  They also recognize that I know my own limitations and respect them.  A few of them have learned when I'm cheating and will call me out on it; I love that, too. 


Next in line of preferred workouts is TRX.  I have never felt stronger in my entire life than when I finish.  TRX is hard core.  I've seen grown men vomit in this class.  After my first class I thought I was going to die.  I could barely walk the next day and forget raising my arms. I found muscles that I didn't know existed. There is no "I can't" in TRX (the punishment is the devil, just don't say can't. Trust me).  After a few months of healing from an injury and fixing poor time management habits, I was able to return to TRX this week.   As usual, Bekah Lynn kicked my rear.  I felt nauseous and powerful all at once.  It was awesome and I loved every minute of it. 

Stretching at the end of TRX

I have also dabbled in Pilates and Yoga.  I love both of these classes.  Pilates is about 1000 times more difficult than it appears.  I thought it would be this nice, easy class where I get all stretched out and relaxed.   Wrong, so very wrong.  I sweat as hard in Pilates as I do in every other class. There is nothing easy about Pilates.  If you haven't tried Pilates, do it.  Do it soon.  Your body will thank you (when it's finished being mad).  


Yoga is a class I didn't think I'd be able to get through.  I have an incredibly busy (semi-ADD) brain.  It takes a lot to quiet my brain and get me relaxed so I assumed I'd fail.   As it turns out, I AM able to quiet my mind long enough to concentrate on yoga.  It helps with the tight muscles, it calms my busy brain, and reminds me to find peace in my sometimes chaotic life.  Just more proof that you never know until you try. 


I'm one of those people that never thought she'd like group classes.  Turns out I was wrong on that one, too. Being in a class with other strong, smart, funny women is empowering.  Throw in a healthy dose of competition and it gets even more interesting.  Factor in that no topic is off limits at the studio and I guarantee you will laugh during your workouts.  I think it should be like that.  Working out doesn't have to be boring.  You should be enjoying yourself during your workout.  It's okay to laugh; it's okay to have fun.  It's okay to sweat and not be cute.  It's even okay to grunt, cuss, and pray that it will be over.  But at the end, smile and be proud of what you did. 




To learn more, click on the links. . . 


TRX

Beyond Barre  (this is the video that made me want to try Barre.  Thanks, Carolyn)

Island Fitness Studio (I have an unnatural love for this studio and the women that run it. Go there; thank me later.  Yes, they know of my love.  No, they didn't pay me.)

For the Facebook lovers in all of us:  Island Fitness' FB page

A bear, however hard he tries, grows tubby without exercise.  ~A.A. Milne

Anniversary

Today is my anniversary.  One of a couple that  the healthier me celebrates.  It was a year ago today that I found myself on the floor of my closet.  I've spent the last few weeks thinking about all there is to say about this day.  Then I remembered that a picture is worth 1000 words. . .

That's me in one leg of the pants that are responsible for my change.  I can't get rid of them.  Believe me, I've tried.  After the fourth failed attempt to donate them I decided I should keep them as a reminder.  A reminder of where I've been and how far I've come.


I'll always remember being frustrated to the point of tears.  That memory is why I get up and  workout even though I'm tired.  It's the reason I don't eat the entire pint of ice cream in one sitting.   It's why I only eat 2 french fries. Why I base my diet on whole, clean foods.  Why I say thank you every time I see myself in a mirror, finish a workout, or  do something the me of a year ago would never do.


It would be easy for me to consider June 20, 2011 one of the worst days of my life.  It wasn't.  It was one of the best. Reaching rock bottom was the first step in my journey. It was the day I said, "enough is enough. I won't live like this anymore."   I won't say I haven't cried over my weight since that day because I have.   There were a couple of really frustrating weeks when  I wanted to murder my scale (this was before I figured out the combination of calories and workouts that works for me).  It was a very unhealthy relationship.   I cried and I cussed, but I kept climbing out of the pit.  


I'm out of the pit, but I'm not done climbing.  I may have hit goal weight but that doesn't mean my journey (or my work) is over. I work for it every day. . . in my workouts, in my meals, in my attitude.    It isn't always easy, but it is always fun! 


A very special PS to every single person that supported me, encouraged me, or complimented me along the way.  There are too many to name and I hope you know who you are.  Thank you!!!!

Another post about running

I admitted that I liked it; that I liked the way it made me feel.  I bought expensive shoes (more than one pair) and pants that didn't fall down when I moved.  I committed to train.  I found a running partner that puts up with whininess and over analysis of every single pain.  I asked questions.  And then I asked more questions.  I secretly looked at Runner's World magazine wondering if it was okay for me to purchase such a thing.  You see, I didn't feel like a "real" runner.  Until last night.

In all my running glory; talking of course

Last night I ran my third 5K.  My one and only goal was to beat last week's time.  I didn't care by how much; just wanted to beat it.  When I finished, exhausted and sweaty, I looked at the results board and saw that I did not meet my goal. This did not please tired, sweaty Carie.  (This is the point where I apologize to the patient gentlemen that compete with me.  You put up with a lot and rarely tell me to shut it even though you should.  You are amazing people.  Thank you.) Ever encouraging of my love for this activity, Steve and Pete reminded me that this week was hotter than last.  Since I'm new to this, I believe every word the two of them say. It still doesn't make me feel better. 

Once I got a few bottles of water in my system and laughed at the others eating frozen  popsicles like little kids, I was able to focus. I focused on the positives of this race and tried to forget times. I ran a steady pace until mile 2 when I picked it up (passing people made me feel a little mean) until the finish.  I didn't stop like I did last week.  I maintained my breathing  and didn't think about anything except finishing.  I was even able to picture my running partner telling me not to siss out, that I could do this.  Despite the slower time, I was proud of myself.  

Since I placed sixth last week, I was resigned to not getting an award this week.  For reasons unknown to me (punishment from the Universe for something, I'm sure), my age group was last to be announced.  They announced fifth and her time was slower than mine.  WHAT?! Someone was slower.  They announced fourth; and it wasn't me. This is where I got really frustrated, hit my friend, and said, "No! That's supposed to be me!"  Apparently I misread my finish time. . . because the next name they announced was mine!  THIRD PLACE!  I cannot express the glee over this announcement.  I also cannot deny that I acted ridiculous (more thanks to my friends for not judging and capturing every moment in pictures). 

Here's what I learned last night. . . 

•  I am a runner.  I became a runner the first time I said, "I kind of like this."  (Thanks again to the person that reminded me.)
•  I REALLY like running.  I also REALLY like winning!
• My competitive streak goes away as soon as I tie my running shoes.  I tend to forget until around mile 3 that it's a race.  

I can't guarantee this will be my last post about running.  In fact, I don't want to even attempt to make that promise.  If you had told me a year ago that not only would I run more than one 5K, but that I'd place in one, I would have laughed (or cried) in your face.  My mom always said I could do anything as long as I set my mind to it. . . she was right.  

     

 

Third place! 

Meal Prep is Your Friend

Meal prep is a fundamental for eating right.  The food is already there, no question about what to eat or how much. 

You DO have time for meal prep; you just have to make it.  Consider it a gift to yourself.  You'll be happy you did.  Unless you are getting overly fancy with your meals, it shouldn't take more than a couple of hours to get it all done.  Before you fuss and moan about giving up a couple of hours of your life to take care of yourself, consider that you'll get the time back later in the week when you don't have to cook dinner.

I typically do meal prep on Sunday.  During the school year I prep every meal for the entire week.   I prep in such a manner that all I have to do is open the fridge to grab containers and pack them in my cooler for work. (That's right, cooler.) I even portion out the almond milk for my cereal. The two to three hours I spend on Sunday is well worth the amount of time I am saved during the week. At the end of a work day, I put empty containers in the dishwasher, refill water bottles, and grab dinner out of the fridge.  This takes maybe 10 minutes.  

The key to meal prep is good planning and organization.  If you're using recipes, make sure you have all your ingredients on hand before you start.  Nothing ruins your prep time like having to run out for one more thing.   One of my favorite recipes involves cooking chicken before mixing it with all the other ingredients.  While the chicken cooks, I prep all the vegetables for the rest of the recipe.  While it cools I portion out the things that don't take a lot of prep:  almond milk, salad dressing, coffee, cereal, etc.

When considering meals for the week (I do this on Saturdays, by the way) I always think about how much time it will take to make the dish. Is there a lot of chopping  or other prep involved?  That can be a real time killer and is another reason for the 10 ingredient rule (refer to previous post).  I also consider how well things keep and reheat.  I'm not a huge fan of reheated eggs so I stay away from that.  Think about  your likes and dislikes while you choose meals.  When in doubt, put away the recipes and go simple.  Choose a lean protein and pair it with an in-season vegetable and some brown rice.  Ta-da; dinner (or lunch).

Believe me when I say that meal prep is one of the keys to my success.  While I don't especially enjoy eating out of tupperware, I do enjoy being prepared and always having food with me. I like knowing that the likelihood of making a bad choice or skipping a meal is slim to zero because the food is ready for me.  The time I spend on Sundays getting it all done flies by.  Put on your favorite music, take some time for you.  You'll thank me later.

What do you eat?

The short answer is that I eat whatever I want.  In moderation.  Was that true in the beginning?  Yes.  When I first started my journey I wanted cookies all the time.  I would allow myself ONE cookie after grocery shopping on Saturdays.  As I continued on the path to good health I discovered that I no longer want or enjoy junk food, fried foods (with the exception of French fries), and processed crap.  I prefer to fill up on lean proteins, local veggies, and fresh fruit.  I do eat carbs, just not at every meal.  I do watch fat content, but it doesn't rule my eating.  I also drink at least a gallon of water a day (water bottles, get some). 


Was it easy to cut out processed convenience foods?  No, it wasn't.  It was a time consuming thought process that ended up being one of the best decisions I made. It means I read labels and look for more than just nutrition information.  I tend to put things down if there are more than 10 ingredients.   That's good advice for recipes, too.  More than 10 ingredients usually gets a pass from me.  Who wants to buy all those ingredients, prep all those ingredients, then add up the calories for those ingredients.  Pas moi.


Do I measure out serving sizes?  YES!  My food scale is my best friend.  When I started measuring things I was astonished to find out how much 1 oz of cheese truly is, that 100 grams of strawberries really is enough, and that 1/2 cup of ice cream is NOT worth 300 wasted calories.  


Because I eat every 3 hours I have days where I feel like all I've done is shove food in.  My favorite excuse from people is, "I don't have time to cook all that food" and "I can't eat all the time because of  my job."  Really?  You have an employer that frowns upon you taking care of yourself?  As for not having enough time; I'm not buying it.  How much time do you spend watching tv or goofing off on facebook?   Make time; it's that easy.  I used to be embarrassed to eat a Luna bar during a faculty meeting, yogurt during staff development.  Then I stopped caring about what everyone else thought and started caring about how I felt and looked. Forget what your mom taught you, it's okay to be selfish sometimes.


I don't deprive myself of anything.  If I want cake, I eat cake.  I just modify the rest of my calorie intake, push my workout harder, or call it a cheat and move on with my life. (Cheat meals are also for another day) Focusing too hard on the food will make you crazy.  I learned a while ago that if I deprive myself or ignore a craving I will binge on said food.  Then I feel sick, guilty, and like a failure.  So I never let it get that far.


Eating right is about you and what your body needs. Just because it worked for me, does not mean it will work for you, which is why my meal plans aren't public.  My body likes to eat every 3 hours.  It needs an equal amount of lean protein, vegetables, carbs, and healthy fats.  It needs an obnoxious amount of fruit (I'll hurt you over bananas). Every once in a while it needs a giant cheeseburger.  I've learned to listen to my body and give it what it wants.  Be good to your body and it will be good to you. . .

That's me eating a Diggity Donut.  My first donut in months.  The hand reaching for it is lucky to be intact today.  

Run for it!

Sometimes while on the journey, you need to move faster than usual.


I ran my first 5K in October.  I had been told I'd be "walking most of it, running a little."  This was a big fat lie told to me by one of my sweet trainers.  Clearly she only looks sweet.  (Thanks, Bekah Lynn; for more than just making me run that day).   I ran for my mom, a cancer survivor. I ran for my brother, my hero, my inspiration.  At one point, I started to run for me, because I could.  My time was terrible but I finished.  Aside from college graduations I cannot recall a more proud moment in my life.

I ran my second 5K at the urging of two runners that I will never be able to keep up with, but I will try. It's hard to ignore your friends when they are being encouraging (Pete and Steve, you rule. Seriously).  Not only was my time much improved from October; I hit a personal best.  I'd like to point out that my time would have been much quicker had I not stopped around mile 2 to smell the pluff mud and appreciate my abilities and surroundings. (Breathing and gratitude are good for the soul)


I've been running intermittently since sometime in March.  A friend was looking for a serious running partner; I was looking for someone with enough patience to deal with me.  I wanted to learn to run, to at least attempt to be good at it.  Seemed like such an easy (and free) form of exercise. I was right about my partner needing patience, wrong about the free part.  Steve's first piece of advice to me was, "buy better shoes; the ones you're wearing are terrible."  Or something like that.

Running is a strange hobby/sport/exercise.  It makes you feel amazing, but it also makes you feel horrible.  You start a run full of vim and vigor, ready to take on the world and change your last name to Bolt.  Then the adrenaline wears off, your heart rate picks up, muscles start firing and damn it, it hurts! As you find a pace that works for you, the pain lessens and you start to feel really good.   I still feel a little bit like a 5-year old when I run, "look at me, look what I can do!"  I don't actually run like Phoebe in that episode of friends but I sometimes want to.  Pretty sure I'll be looking for a new running partner if I do. 


I often wonder what appeals to me most about running. Is it the actual run or the way I feel when it's over?   What I do like is that I have the ability to run.  I'm not the fastest and I don't have great form.  My shoes are ugly (but deliciously comfortable)  and my shorts don't always match my top.  Running  can turn a horrible day into fabulous with the first few steps.  I have nothing to prove when running even though I'm constantly in competition with myself.  As much as I want the run to be over (ask my partner how fun the last half mile is), when I do finish there is a part of me that says, "that's it.  We're done?"  The answer is no; there is always more. 


PS For the curious:  My October time was 44:10.  My June time is 28:07; 9:04 pace. 

The Journey Starts

At the end of June 2011,  I was sitting on the floor of my closet crying because nothing I owned fit.  I was squeezed into absolutely every article of my clothing.  I was a bloated, out of shape mess that couldn't walk up a flight of stairs without being winded.   I picked myself up off that floor and made changes.  Lots of changes. 

In the past year I have lost 40 pounds and gone from an almost size 16 to a size 2.  I hear the following  questions on a regular basis: 

What's your secret?

Do you starve yourself?

How often do you work out?

What diet are you on?

So I decided to share what I've learned along this incredible journey of health and fitness.  Before we start, I'd like to point out that I am NOT a personal trainer and have no desire to become one.  If you're looking for a trainer, contact me; I'll get you in touch with a few.  I'm not a fitness or nutrition expert, but I AM an expert on what worked for me.  

Here are the answers to the above questions:

• There isn't just one.  There are many. (I have a Yoda complex)
• Nope; I eat like a horse.  Ask my friends. 
• In the beginning I worked out at least 6 times a week.  Now it's at least 3 (I prefer more). 
• I'm not on a "diet."  I changed my eating habits and will eat like this forever.