New Year, New You? New Year, Do You!

Kickstart a refresh, no matter what month it is! Get your health off to a great start. Can you do it in just 21 days?

Any New Years Resolutions? What’s your “word” for this year? Setting goals? Dry January? Vision Board? Turning over the new year always comes with lots of questions. This year, they seemed daunting to me. Month-long challenges with multiple sub-bullets per day, remembering list of exercises and recipes, spending money on shakes or salads, giving up something completely – none of this sounded interesting or sustainable. Yet I know I’ve been struggling with my energy and mental health so I knew something had to give. I really did want a REFRESH. So here is how I tackled January 2023 with some shortcut goal-setting PLUS some hard work to come out ready to tackle the next 11 months on the other side. Don’t wait until next January to kick off your own refresh!

I did Dry January last year – no alcohol for 31 days – so I know I can do something “new” for at least four weeks. This year I committed to doing a 21 day workout and “diet” routine – I figured it’s just 3 weeks. I will give it a go for 3 weeks and see what happens. Honestly, I don’t think I had full confidence I would see much impact and figured at the end of the 21 days I’d just go back to my previous routine. Somewhere at the beginning of that 3rd week, things shifted for me…

Why 21 Days?

I was introduced to this concept at a former church who started a 21 Days of Prayer program in January one year. The idea is that is takes 21 days to form a new habit, they said. Since then, I hear it all over the place. With a quick Google search, I discovered that it apparently originated in the 1950’s-60’s with a plastic surgeon and author, Maxwell Maltz, who claimed that it took his patients a minimum of 21 days to accept their new face or adjust to their new body after an amputation and replace the mental image. The “rule” dropped the minimum, morphed and spread like wildfire through the motivational speaker scene as 21 days establishes a new habit.

While the concept has since been discredited as a blanket statement, there are ways to create new behaviors. Phillipa Lally in European Journal of Social Psychology noted that by helping tasks feel more automatic and setting up cues, these practices can feel routine in anywhere from two to eight months with an average of 66 days. Why do you think so many lay out their workout clothes the night before? Or put that floss visible next to the toothbrush?

So ultimately, the 3 weeks isn’t going to cut it apparently but stick with me. That’s why I call it a REFRESH, because my first 21 days of January so far have given a reset to my habits that I can continue forward.

What I Learned

Now that you know where my head was at on the 21 days to a new habit idea, for my January wellness REFRESH, I chose to do the 21 Day Fix workout program through Beachbody on Demand. It’s at-home, it’s accessible on my phone or Roku TV so I can push play whenever my schedule allows – and no I’m not a coach here to sell you on the program. Let’s start with my number one takeaway on my wellness journey this month:

Take what you want and leave the rest. Do you!

I share here what worked for me, not in hopes that you’ll copy it, but that you’ll see just how it can work out when you pick and choose what works best for YOU from all the bazillion health and wellness strategies out there. Just because someone shares a challenge or a plan doesn’t mean you have to take it 100% or leave it. You Do You!

Would I have loved to join a Pilates studio? I really would! But I know that with my current schedule I need flexibility and availability because some days I get workouts in at 8:30a.m. consistently and some days its 9:00pm. So a virtual program it was. I read all the materials that come with the 21 Day Fix BODi program – the food plan, the order you do each video in, etc. Did I do it as prescribed? Nope. Did I still get results? Yep! What I’ve learned about myself over the years is that if I don’t love a fitness regime, I won’t do it – at least for long. So make it into one you love, that works for you!

https://www.beachbodyondemand.com/blog/21-day-fix-hub

Give me a diet plan where I have to plan and prep ahead – not going to happen. I have to pack my kids lunches everyday and that’s enough of a chore. How about one with lots of recipes? Nope, I hate cooking in general plus I never have the right ingredients when I need them or I spend a bunch of money and then forget and don’t use it again and it goes to waste. One with lots of salads or only shakes? Yuck, would never last with this as my only food option. Have you ever tried to fast while you are handling food and making you little kids meals and snacks 5-8 times a day? It’s HARD! I would rather eat a smaller portion of what I really want or workout more/harder the next day to make up for it than deprive myself. That’s just what I’ve learned about myself based on my lifestyle.

So I didn’t do the food plan or recipes that come with the 21 Day Fix program. I did however use the calorie calculator and used that as my daily target and tracked my own food in my FitBit. (MyFtinessPal is a great option too!) I also made a point to increase the amount of protein and veggies compared to my previous food choices. But if I wanted a donut, I had the lowest calorie one on the menu and logged it. If I wanted a glass of wine, I had one and skipped dessert. Giving visibility to my food choices, also really helped me identify where I wasn’t getting the “bang for my buck” – have a 1/4 cup of trail mix (which is 1 serving) and be hungry still or have a plate full of veggies and be satisfied? Just stay smart, if weight loss is your goal the only guaranteed method is Calories In<Calories Out.

Give yourself grace if you miss a day. Make it up at the end – or don’t! I skipped a few weekend days when I just didn’t have anything left. I traded a video workout for a 3.5 mile family hike one weekend. I also didn’t do the sessions in the order provided. I chose the yoga or Pilates or even just the 10-minute abs when I was too spent. At the end when I was pushing for results and energized, I chose only the higher-calorie burning cardio workouts. How did I know they were higher-calorie burning? I logged them on my FitBit and reviewed which workouts I did during those days. That brings me to lesson 2:

Don’t just stick to what you know.

It’s key to educate yourself so you can make better choices. Here’s how that played out with my food choices. I was out and about with my daughter on a “date” who wanted a milk shake mid-afternoon. Not finding any fro-yo shops around, I started thinking where can I get a milk shake at a drive-thru. Historically, my go-to is Sonic. I also know the calorie count is through the roof because I’ve started Googling the nutrition facts for fast food restaurants before I arrive. Still I knew I would be so tempted to get my own if I took her! We compromised and I opted for Smoothie King and got my craving satisfied, saved myself 680 calories and still had a happy daughter! (I also saved big on that fat and sugar content – WOWZA!)

I also love to follow various Instagram influencers that are in my demographic. Now that I am 40, I can’t do the same exercises and diets I did when I younger and expect the same results. Metabolism and hormones change, I’ve birthed two babies, and the list can go on. I love learning new things about how to maximize my results when I’m looking to get in better shape. Here are two quick nuggets that are making all the difference in my REFRESH:

Build Muscle with Strength Training

Historically I’ve believed the blanket statement that more cardio equals more weight loss. I learned that’s not always true when I was training for my half marathon and didn’t lose any weight. Of course, you do have to ensure your calorie burn is greater than calorie intake but did you know that muscle tissue burns more calories — even when you’re at rest — than body fat? Research shows 10 pounds of muscle burns 50 calories in a day spent at rest, while 10 pounds of fat would burn only 20 calories. You can raise your resting metabolic rate by upping those muscles! Start by making your exercises do more for you. I’m talking single exercises that fire off multiple muscle groups simultaneously, like the squat press targeting those core and large lower body muscles especially. Here is a great summary of some of others to pick from. I don’t know about you, but if I can keep my workout short (i.e. 30 minutes) and work my whole body that sounds like a great deal!

Get More Protein

Many people correctly associate protein with muscle mass, as they should since protein and the amino acids that make it up are the building blocks of the muscle tissue in your body. I was great at prioritizing this when I was pregnant but have slacked off since and go straight for the energizing carbs.

The Recommended Dietary Allowance is 0.36 gram of protein per pound of body weight daily, or 54 grams for a 150-pound person. (You can get about 50 grams 3 ounces of chicken breast.) As you age, your body requires significantly more protein than a younger adult to better preserve muscle mass and strength to maintain a certain quality of life. Having sufficient protein also helps to increase the body’s immune functions and reduce recovery time from illness. That means people over age 65 should strive for 0.45 to 0.55 gram of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person. While I’m years from 65, being proactive here seems to make sense. Let’s preserve that muscle mass now!

How Much Protein Do You Need?
Age 18-64: Body weight (lbs.) x 0.36g = Protein Intake (g)/day
Age 65: Body weight (lbs.) x 0.45-0.55g = Protein Intake (g)/day

And last but not least, lesson 3 is

You have to do the work. Have a strong “why.”

Summarizing the last 3 weeks and seeing how pleased I am with my before and after photos (stay tuned, see below) and stats may make it seem quick and easy. It’s not. Its hard to keep turning on that workout video when you are exhausted or sore, when you want to run errands instead, when you need to work, when your kids are behind you asking why you aren’t doing it like the trainer. HA! It is hard work and it may be uncomfortable, but it is possible if you put in the work.

Set your expectations now that there will be moments you want to quit. Choose an accountability partner or coach to keep you pushing through those mental walls that will come up. Having some mantras to help you push through can help to. I used some often when I was training for my half-marathon. Pick a program or class led by someone who motivates you whether its sweet encouragement or tough love. Here are a few quotes from the 21 Day Fix trainer, Autumn Calabrese, that kept me going in some of those moments.

• “You are the life you accept for yourself.”
• “Yes, it’s hard, but it’s not impossible.”
• “The people who achieve their goals are simply the ones who refuse to give up and put in the work.”
• “You are the best project you’re ever going to work on.”
• “Get comfortable being uncomfortable!”
• “You can have your dreams or you can have your excuses. You can’t have both.”

And in the words of author and speaker, Simon Sinek, find your why. Why do you want this? Why do you want to be healthier/more fit/stronger/weigh less or whatever it is you are working for? If you don’t have a reason in your mind and not just a number on a scale to visualize, it will be that much harder to see it through.

Wrapping Up My Refresh

I made it! 21 days of workouts (almost) daily and sticking to a reduced calorie diet. I’m so happy with my results: down 6 pounds and 10 inches and feeling stronger and more energized. I haven’t struggled with negative thoughts as much, so those endorphins must’ve been kicking in! In fact, I love the way I FEEL so much that I’m going to do a new program: “21 Day Fix Extreme” starting next week. I am excited to push myself even more to see what is possible in just a few weeks and maybe I’ll even hit Lally’s 66-day mark to lock in that routine.

The non-scale victories are coming in strong too. I’m now conscious of when I’m craving food to soothe emotional stressors and can make the choice to pick a better option (food or otherwise!). I’m feeling inspired again to be creative and less overwhelmed when the to-do list piles up. Don’t sell yourself short. You’ll never know what you can accomplish in just 21 days if you don’t take that first step. Do you need a REFRESH in just 3 short weeks?

References:

https://www.refinery29.com/en-us/2020/01/9183127/21-day-rule-form-a-habit-in-21-days#:~:text=Research%20summarily%20discredits%20the%20%E2%80%9C21,months%20%E2%80%93%20to%20form%20a%20habit

https://jamesclear.com/new-habit

https://pubmed.ncbi.nlm.nih.gov/15640517/

https://www.consumerreports.org/healthy-eating/how-older-adults-can-meet-their-protein-needs-a8954254493/

https://inbodyusa.com/blogs/inbodyblog/the-relationship-between-nutrition-and-muscle-growth/#:~:text=Protein%20is%20extremely%20important%20in,muscles%20slightly%20tear%20during%20exercise.

https://www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat

https://www.bodybuilding.com/content/essential-8-exercises-to-get-ripped.html

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My Top Tips for Beginning Runners

Of course, there is a wealth of information on the internet. And I’m far from the expert on all things running. But today I just touch on some of what I found worked for me as I went from couch to 5k and on to a half marathon in just over 1 year. Hopefully you can take away something to add to your routine if you are interested in becoming a runner. Remember, all it takes is one small step at a time!

Take Care of your Body and Health

First off, always consult your doctor and any relevant medical professionals before starting this or any other exercise or diet plan. If running will be too stressful on where your body is, choose a lower intensity form of exercise instead.

If you need to address your diet or supplements, get those in order. For me, in addition to my normal supplements I also started taking an Omega 3 supplement which has been shown to help athletes with exercise-induced asthma.

Types of Runs

Did you know that running was more complex than just shoes to pavement? There isn’t just one way to run or one training schedule you have to follow. Compare a few, try them out and then pick what works for you.

There are so many ways to keep it interesting and pushing your body. Depending on the type of run, you can build strength one day and endurance the next. This graphic does a great job highlighting some of your options.

Types of Runs – Strava.com

Training Plans

I did a quick search on Pinterest and found lots of recommendations depending on distance goal and how many weeks. I’d say the majority are 10-16 week plans. Since I had a much longer period until my planned race, I went old school made an excel spreadsheet with my exact number of weeks and weekly schedule and posted it on my bathroom mirror so I could easily see if I was on track and add notes of anything important that impacted my plan.

But there are also so many apps available such as Couch to 5k or Couch to 10k or a comprehensive mile tracker like RunKeeper (all free), which I did use to track my total miles ran in the year.

Examples of Half Marathon Training Schedules -Pinterest

How to Set your Goal Times

Pace, or the number of minutes you can run one mile, depends on a number of factors, including your fitness level and genetics. How fast you run is important in distance running because you may need to conserve energy to finish strong.

A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes. If you’re new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance.

To find your average pace per mile you can easily reference your fitness tracker #ad or you can calculate it yourself by mapping out a one mile flat surface at a track or around your home and timing yourself running one mile. MapMyRun.com or OnTheGoMap.com can help in measuring your route.

Once you know your pace, you can calculate your estimated finish time for a given distance or race. Below is a quick reference chart. Many races ask for your goal finish time when you register. For in-person races, a pacer, or an experienced runner that runs at a set speed, is provided for various paces. You “keep up” with this person and it keeps your mind off worrying about your pace and finish at your desired time. They help you conserve energy, avoid weaving in and out of other runners, keep a steady pace, and can even motivate you and cheer you on.

Get the Right Gear

Runners aren’t exactly known for their beautiful toes. Blisters, calluses, and even lost toenails or worse…but you can get the right gear to help minimize the ugliness. While you can start out in whatever cross trainers you have, if you are going to dedicate some time to running, your shoes can make a huge difference. Choose ones specifically for running. Running stores can help measure your feet and arches and answer all your questions. I love my Brooks Ghost shoes and am almost ready to get new ones since you also should switch out your running shoes every 300 to 500 miles!

I definitely started getting blisters on the tips of my toes the more miles I put in. I quickly upgraded my socks and on the longest runs would prep my toes (and other likely-to-chafe places) with some body glide. #ad

Speaking of chafe, picking proper running attire is super important as well. I personally love to run in shorts and tanks with sports bras and switch to a lightweight moisture-wicking long sleeve top and legging in the colder temps.

Stretching

Shifting from contracted or shortened muscles to stretched ones quickly increases the risk of injury. So it’s important to stretch before AND after a run. It can also improve the quality of your workout. Historically, a pre-run warmup included static stretches like touching your toes or arms stretched across the chest but new research suggests dynamic stretching, gentle repetitive motions, is much preferred. It replicates the motions of your workouts and gradually increases motion and circulation and includes stretches like arm swings, lunges, or knee swings.

For me personally, when I don’t stretch enough I get “runner’s knee.” I learned how important pre-and post-run stretches are but not just for the knees. A lot of knee pain can be related to weak hip and glute strength so those areas should be exercised and stretched as well.

Recovery is another important component of your training as well. Foam rolling is a form of self-massage that helps loosen muscle tightness. You use a foam roller to roll out tight muscles. #ad

Hydrate and Fuel

Since I already eat a pretty healthy balanced diet I didn’t focus on a specific meal plan during my training but I highly recommend looking into eliminating things that don’t make you feel light and energetic. So I’m going to focus on the top two things that can help everyone regardless of diet: hydrate and fuel. Bring water with you when you run, or run on a route with water available, so you can stay hydrated as you train. Some local running groups provide water along popular routes in our area. I prefer to use a belt and take my own water. It’s also great for holding my phone, etc. #ad

When you don’t eat before a run and don’t fuel during a run, your body has no carb store to draw from and it burns fat.  So, you need to not only carb-load, but also fuel during your race with a sports drink and a gel or chew. You have to practice this during training runs and figure out what kinds of fuel work for you. There are many different ones out there to choose from, and they vary from texture to taste. My favorite ended up being Honey Stingers chews. #ad

Breathing and Posture

The two biggest learnings I had on my journey were about breathing techniques and posture while you run and what I huge impact they have on your success. There are obviously different methods and recommendations out there. I kept it simple and visual and am sharing below what I used:

Let’s sift through all the little tricks to remember and go straight to the American Lung Association as the experts. Remember to use belly breathing and a 5-step pattern: 3 steps as you inhale and 2 steps as you exhale (i.e. As you step: inhale left, right, left; exhale right, left, right; inhale left, right, left; exhale right, left, right). This 3:2 pattern will give you a lower heart rate and help you get more oxygen. As your pace gets faster, keep this balance but aim to take 2 footsteps for each inhale and 1 for each exhale as shown in the graphic below.

A 3:2 or 2:1 breathing pattern is recommended for running by the American Lung Association – lung.org

Also important to study is your running posture. I love referencing a graphic because it becomes visual for me to replicate with my own body. For me, my natural inclination is head down to “push” ahead, right? (Plus I may be watching for possible snakes if I’m outside!) It’s actually proper to run looking straight ahead and press forward with your pelvis. I also suffer from the “hands too tight” error and have to remind myself to unclench my fists and relax while running. Sometimes I even shake my hands out briefly.

Proper Running Form (Source: http://www.workoutbox.net)

Staying Motivated

Keeping your motivation up is hard if you have a long time to train until your race. Here are a few things that helped me keep going when the going got tough.

• Just sign up! In-person or virtual, having paid the money and penciled the date on my calendar made it real and made me push myself harder. Some of my favorite race offerings with fun medal to collect:
  • Ventures Endurance
  • Virtual Run Events
  • RunSignUp.com
  • YesFit
• Race for a cause! Join a race that supports a cause you really believe in. It’s also a great way to invite friends to run with you.
• Join themed races where you are encouraged to wear costumes like these fun tutus and tanks #ad:

• Earn actual CASH for your efforts with MyAchievement.com – Choose from 20+ popular apps including AppleHealth, FitBit, RunKeeper, and Strava and start earning points for activities such as running, walking, meditating, logging meals, and answering questions about yourself. Earn $10 for every 10,000 points, redeemable via PayPal, direct deposit to your bank account, or by donating your points directly to charity. Rewards are paid within 7 business days.
• Celebrate yourself! Get a bracelet or shirt as a reminder of all you worked for. And I hang all my medals in a prominent spot in my closet to remind myself of all I’ve accomplished. #ad

• Join some online accountability/run groups. Facebook likely has some from your local area. Local running stores can also have their own community group.

Running Through My Mind (Pun Intended!)

My mind is all over the place when I’m running. For me, I either need to distract myself (from the thought that I’m ready to quit lol!) or focus in on what I’m trying to accomplish. Here are a few things I’ve found that help. I rotate through them depending on my mood that day and what type of run I’m doing.

• Repeat a mantra inside your head can keep you focused on those words and not on your fatigue. Also, putting encouraging, motivating words in your head helps you eliminate all negative words. Having a few “running mantras” really helps me push through the miles when I’m feeling like stopping before the distance I’ve set. I just repeat them over and over in my head to the rhythm of my feet on the pavement. Here are some of my favorites:
  • Think strong. Be strong.
  • I own this run. I own this outcome.
  • My legs are stronger than my brain.
  • I don’t stop when I’m tired. I stop when I’m finished.

• Play a mental game with yourself to pass a mark. When you pass that mark, set a new target. This helps keep your mind on the physical target and not on how tired you are. When I feel like I don’t know if I can make it any farther, I pick a landmark (stop sign, bench, etc) and just focus on getting to that point. Other times I start counting to 100…my only goal in that moment is to take 100 steps. It feels manageable and then I just start the next 100 and realize I can go a little farther than I thought I could.
• If you are running indoors on a treadmill or track (or feel you can safely run outdoors with an earbud in #ad -see below safety tips), I highly recommend listing to music, podcasts, or audiobooks.
  • My favorite find: run to a playlist based on beats per minute or BPM for an subconscious way to keep or increase your pace. As a basic guideline, the tempo range is 120 to 125 BPM for a slow run and 140 to 145 BPM for an all-out effort. If you’re aiming for synchronicity (to keep your running at a consistent pace, or if you’re trying to increase your cadence), then the ideal tempo range is 150 to 180 BPM. Search “running” on Spotify to find a long list of playlists based on BPM or choose another playlist from the running genre.
  • I made great use of my year long Audible Christmas gift subscription. There are free running motivation tracks that will give you a pep talk in your ear specific to your mileage goal or go for a good motivational audiobook from strong women like Mel Robbins, Brene Brown, or Glennon Doyle. #ad

Safety Running Outdoors

I would be remiss to not also note that you should always take precautions and be aware of your surroundings when running outdoors.

• Run against traffic and follow all road rules including cross walks.
• Run in well-lit areas and wear reflective gear in the early morning or evening hours.
• Run with a friend, family member or dog if possible. If not, tell someone where you are going. Carry ID and/or phone with you in case of emergency.
• It is recommended that you don’t wear headphones when running on roads so you need to be able to hear traffic around you and remain aware of your surroundings. As long as I’m in a safe area or running with a buddy, I like to put just one earbud in so that I get my music/audiobook (see above) and can still hear my surroundings.
• Wear sunscreen!

Race Day Checklist

Congratulations! You’ve been building up the miles and are ready to conquer! Take the fear out of the unknown and talk to others who’ve raced a similar race before. Here are my final recommendations for a successful race day:

• Lay out your clothes and accessories the night before.
• Eat a good breakfast (one that you’ve eaten before practice runs!).
• Bring throw-away clothes (checkout second hand stores) and peel off layers if you are racing in colder temps.
• Make a plan with your support crew/spectators at checkpoints and finish line meetup.
• Go to the bathroom before your race starts.
• Line up near your estimated finish time pacer.
• Don’t take any fuel from race stations unless you’ve tried it before. But do take water at every station. Better yet, take your own tried and true fuel and water in a running belt. #ad
• Plan for post-race recovery. Drink extra water, have a snack, keep walking/stretching for a while afterwards, and don’t plan anything too strenuous for the next few days.
• Enjoy! Take in the scenery, the spectators, and your fellow runners.

Happy Running!

If you’ve already run a long distance race, what beginner’s tips did I miss?

Sources:

https://www.healthline.com/health/average-mile-time

https://runninforsweets.com/

https://www.yalemedicine.org/news/how-to-stretch-before-run

Couch to Half Marathon during a Pandemic

This morning I was reminiscing on why I didn’t run at all for 20 + years… I have exercise induced asthma….. And I’m also now a half marathon runner!

I am training for awesomeness. I mean I am training for a half marathon. Same thing, really. -someecards

I let the excuse that I developed exercise induced asthma in high school hold me back for years. Every time I would try jogging or a fast dance class or even the jump rope, after any sign that I was getting out of breath I gave up and told myself that it wasn’t meant to be.

Until July 2019….I attended a women’s motivational conference where we were asked to set some audacious goals. I had stumbled into running short distances on a treadmill at the gym a few months before when I was late to a Pilates class and didn’t want to head straight home. I surprised myself that I could actually do some interval running (run a little, walk a little) and not get completely out of breath. Still not even slightly interested in running outdoors despite my husband’s prodding to have a partner, I shocked myself when one of my 10 dreams identified at this conference was to run a 5k. The seed was planted.

Want to know how I ended up running a half marathon just over 14 months later? One step at a time.

I signed up for a Halloween themed 5k fun run with my husband (who is a regular runner) for mid-October. Nothing like a deadline and a financial commitment to seal the deal! Then I started running on a treadmill 2-3 times a week largely because I needed their childcare and lets face it, Texas summers are HOOOOTTT.  I also feel like turning on my favorite Netflix binge on the treadmill’s personal TV helps pass the time quickly so I’m not dwelling on how much farther I have to run.  I slowly added miles to my routine until I had hit the 3.1 mile mark (5k).

Treadmill vs. Outdoor Running

As the race approached, I decided I should try my feet outdoors in preparation for the race. My husband pushed our toddler in a jogging stroller and I trailed behind them. What a disappointment….it was so much harder and I didn’t even make it close to 3 miles.  Those in the know will of course recommend you try using a 0.5% or 1% incline to better mimic the conditions of outdoor running but I hadn’t incorporated this at the time.

Luckily I didn’t quit that day. I just added some outdoor runs to my schedule, even if it meant pushing my little one in the jogging stroller (which is tough pushing that added weight!). I celebrated every accomplishment and shared it on social media for the extra encouragement from my friends and family. 

“Farthest I’ve ever run outside! Ever! Getting closer! #48daystil5k (2.42miles, 11.31 pace)”

The morning of the 5k I was nervous. The temperatures were in the 50s…not great for my exercise-induced asthma. I took my inhaler 30 minutes before the race began and tried to pump myself up by taking in all the energy from the other runners and their costumes.  (By the way, I pieced together our Mario & Luigi costumes myself but I loved browsing sites for other running costumes like goneforarun.com.

Monster Dash 5k was a success! Thank you everyone for your encouragement as I checked this off my goals list! My wish today was to run the whole thing and beat my best time of 33 minutes. I came in at 30:50.6!“

While it may not seem a big deal to some, it was an achievement for me. I’ve never considered myself a runner. Fast forward 3 months from setting a goal and I crossed this one off and moved onto the next goal! At 36, I started claiming the label “I am a runner” and encouraging others that you are never too old to start something new. We can all be dream catchers!

My first 5K: Monster Dash 5k 10/26/19

What’s Next?

I took a little break over the winter holidays and didn’t get much running in. In February, at Happy Hour my friend, Corrie, threw out the idea of running a half marathon together in December.  I actually laughed out loud at the idea. Even though I left it open, I had no intention of actually doing it when I left that evening. But after thinking on it for a week or so, decided that maybe with 40-plus weeks to train I could do it. I set a weekly training plan starting March 1st with a goal of finishing the 13.1 miles in 2 hours and 20 minutes. Yep, talk about audacious! But once you get that high from achieving  a dream you didn’t think was possible, the sky is the limit, so capitalize on it.

Shortly after, the Covid pandemic struck and we came back from a Spring Break camping trip to lockdown. The gym closed. Races were cancelled. My running journey could have stopped there.  But with all the media talk about underlying health conditions having such a huge impact on Covid outcomes, it sparked something strong in me – I was going to be as healthy as I could be if my family was exposed to this virus, especially my lungs. I started running outdoors regularly. It became my me-time (after being stuck in my home with my now-remote husband and my virtually-schooling kiddos), my stress relief, something I could actually control, and my exercise routine.

I started educating myself on how to push myself farther: allergy pills in Spring (lol!), path choice, breathing patterns, stretches, posture, audiobooks, music –and I share some of my top tips my blog post “My Top Tips for Beginning Runners.”

I started signing up for virtual races…

I celebrated every new personal best…

New personal record by over a mile! 5.5! Whoo hoo! #10kbound #virtualrace

March 28, 2020

Completed my 10k virtual race in exactly my goal time 1:05!! And 3 weeks earlier than I was originally planning on doing a live race. This goal has kept me motivated to keep running and strength training during all the current life changes going on and has been great therapy! I’ve logged 56.5 miles in the last 6 weeks! #virtualrace #10krun #goalgetter #strongerthanyouthink

April 10, 2020

Completed my 10k Bunny Hop virtual race

My 5 mile run today put me over another milestone…101.7 miles since March 1st when I made my training plan for a half marathon. I’ve pushed myself farther and faster than I ever thought was possible! Just because you’re a certain age or stage or have 0 experience doesn’t mean you can’t set audacious goals! #iamarunner #100mileclub #mondaymotivation #monslay

May 11, 2020

Well my virtual race medal is running late but I still knocked out my 15k today! #feelingstrong #rainydayrun #gotwet #9point3miles

May 16, 2020

Feeling strong after finishing my 15k Hot Chocolate Run

By early Fall, I felt pumped. I moved my Fitbit cardio fitness score based on VO2max in the “very good” range and lowered my resting heart rate to 59bpm from the mid-60s.

I added extra runs in just for fun like a virtual 5k supporting literacy for Dyslexia Awareness Month.

Success!

Then on October 3^rd, 2020 just over 14 months from my initial 5k dream, at 37, I completed a half-marathon. Yes, my feet ran all 13.1 miles. Alone. No mass of runners to feed off their energy. No side-line cheerleaders. No big finish line balloons and party. Me, myself, and I completed my virtual race (confirmed by my fitness tracker – so no cheating!) I beat my goal and finished in 1 hour and 55 minutes….8 weeks early from the original 40 week plan.

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Completed the Haunted Half Virtual Race

I’m continuing running, but at a slower pace, and have already completed an in-person 5k in 2021 and about to run in a quarter marathon. I’m enjoying running alongside friends at in-person races again and feeling the energy of a crowd. Do I have plans to go for a full marathon? No, not for now. For now, I’m enjoying the confidence, strength and energy I gained from it all.

So I hope that my running journey inspires you to try something bold, something that makes you laugh out loud today, and helps motivate you to push yourself far beyond anything you thought you could do. Just because we may be getting older or in a certain life stage, doesn’t mean we can’t still be learning, growing, and pushing our physical limits!

Here is how I display my medals. #ad
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Water – The Original No Calorie Drink

Have you ever played on of those “Break the Ice” introduction games that have you share a fun fact about yourself? My go-to is that I’ve never had a soda in my life. I love the shock value.

Technically I’ve tasted soda, twice. When I was a kid I had multiple allergies, one of which was corn and its byproducts. Corn syrup sweetens most carbonated beverages including sodas. So they were never offered and I grew up only drinking water, 100% fruit juices, and unsweetened tea. By the time I was old enough to outgrow my allergy and make my own food choices, I just didn’t like the taste.

So to some extent, I suppose drinking water comes easy to me but drinking enough is a different story.

This blog is about making small changes to your health and I think this is a great one to start with and turn into a habit.

We start hearing in elementary school health class that our body is 60% water and you should drink 8 glasses a day, but that doesn’t mean we do it.

Thousands have lived without love, not one without water.

-W. H. Auden

Water intake became more prominent for me when pregnant with baby #2 and I started having some scary symptoms that apparently were caused by dehydration. So I had serious motivation to get my amount of water up quickly.

I was working a 40+ hour/week desk job at the time and the easiest way for me to remember to drink enough was to start out with it at my desk. I started buying SMART water bottles that come in 1L (33.8oz) and 1.5L (50oz) and would refill mid-day. I could easily tell how successful I was in acheiving my goal. I’d reuse my bottles for days at a time but admit this isn’t a very environmentally friendly (much less cost effective) process but it got me to establish the habit quickly while on the go. #ad

Fast forward a year and now I’m a busy SAHM (stay-at-home-mom) consumed with caring for my little ones and often not remembering to fuel myself well.

I started hearing about the benefits of H20 again from the social media influencers I followed and decided I wanted those benefits!

• helps the body function properly
• boosts mood
• gets rid of excess toxins
• reduces wrinkles and helps maintain your skin’s elasticity
• can aid in weight loss when increased prior to meals
• can help to curb overeating when your body confuses hunger and thirst
• aids digestion and prevent constipation
• normalizes blood pressure and stabilize the heartbeat
• cushions joints

You want all those benefits too, right?! As I get older, I definitely want all those skin and heart health improvements. I’ve tried all sorts of eye creams for those under eye bags and dark circles but I’m convinced its the weeks that I drink all my water that I see the most improvement in that area.

Pure water is the world’s first and foremost medicine”

-Slovakian Proverb

So just how much water do I need to drink?

As a general guide, an adult male needs about 3 liters (101 ounces or 15.5 cups) per day while an adult female needs about 2.2 liters (74 ounces or 11.5 cups) per day, some of which is contained in the food we eat. To calculate how much you personally need for both health and weight loss benefits:

• Take your weight in pounds and multiply by 2/3 (or 67%) to determine how much water to drink daily in ounces.
• If you are exercising, you will want to adjust that number based on how often you work out since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out.

For example:
100 pounds | 67 ounces
150 pounds | 100 ounces
200 pounds | 134 ounces
250 pounds | 168 ounces

What worked for me

Scientists say that if you already feel thirsty, then you are already dehydrated. I needed something to take the guess work out and help me remember. There are apps you can use to log your ounces, including my FitBit, and I tried, but I couldn’t remember exactly how many ounces I had when it was handy to log. Like before, I decided to start out with the full amount in the morning and fell in love with these water bottles that give you a “countdown” with the time of day and some motivational saying like “Almost There.” They are close enough to my calculated goal that I typically just drink one. #ad

My husband, on the other hand, doesn’t like to haul the big jug so he chose a smaller one plus more durable as well as insulated and knows he has to fill it up at least 3 times a day to hit his goal. #ad

Water is the only drink for a wise man.”

-Henry David Thoreau

How to build the habit

Remember it takes 21 days to make a new habit. Will you challenge yourself to drink more water this month?

• Take a day to jot down your current water intake so you know where your starting. You can use a tracking app or pen & paper.
• Start small with one of the many tricks people use to drink more water
  • Keep a water bottle visible (my favorite trick!)
  • Get a filter pitcher and keep refrigerated for a refreshing cold drink available anytime
  • Add a flavor with fresh cucumber, lemon or fruit or buy flavored packets to add in
  • Set a time and make it a routine like drinking a glass of water before that morning cup of joe
  • Don’t forget to pay attention to your body – are you hungry? bored? Drink a glass of water before you eat and you’ll often learn the difference. Thirst is often misinterpreted as hunger.
  • Add a glass after any outdoor activity in the heat

If one of these doesn’t work for you, pick another. Some days I don’t drink all my water and load up on unsweet tea for that caffeine boost. It’s about progress not perfection. Drinking just a few more ounces of water than yesterday is better for your health!

#ad

Sources:

https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#

https://www.restoreorthobiologic.com/blog/how-calculate-how-much-water-you-should-drink-day/

https://www.mayoclinic.org/want-to-stay-hydrated-drink-before-youre-thirsty/art-20390077

https://www.pureluxemedical.com/blog/7-ways-drinking-water-helps-improve-skin

https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink

What is NEAT and Why is it Important?

NEAT = Non-exercise activity thermogenesis or simply all movement that isn’t sleeping, eating, or structured exercise. You can successfully combine everyday activity with diet and exercise to burn calories and lose fat through NEAT, even when you can’t fit in 3-5 workouts a week.

Why am I starting my blog talking about this and not about my favorite workouts or how I went from couch to half-marathon in little over a year? Because assuming you sleep 8 hours a day (more blog posts on that later!),

1 hour of exercise = 4% of your day

NEAT = 63% of your day

Exercise alone is generally not enough. The goal is to rethink your approach to where and how you burn calories throughout your day.

We’re talking about the things like walking the dog, pacing while you are on the phone, mowing the lawn, gardening, and cleaning the house.

Photo by cottonbro on Pexels.com

Focusing on increasing your NEAT will

• Help with fat loss
• Improve overall health
• Enhance your mood

Exercise and improving overall fitness is vitally important to your health and wellness, but keeping your NEAT up throughout the day will then complement the exercise we want to do, and not feel like we have to do. So how do you burn more calories with NEAT?

• Awareness: Make a list of every activity you do in a normal day. Then note how many are seated.
• Reflect: Think of creative ways to modify a seated activity (like talking on the phone).
• Challenge: Add new habits that just take small changes.
  • Take the stairs
  • Get a standing desk
  • Park farther out in the parking lot on your errands
  • Pace the sidelines at your kids’ athletic games.
  • Carry your groceries instead of pushing a cart.
  • Walk briskly through the mall.
  • Walk to a co-worker’s desk or neighbor’s house instead of emailing or calling them.

A 145 lb. person burns approximately 102 calories an hour while working at a seated desk, but burns 174 calories an hour if performing those same office duties while standing. That translates to 18,000 calories or over 5 lbs. a year (250 work days)! By comparison, that same person would need to squeeze in 60 thirty minute runs at 5 mph to achieve that same caloric burn.
-National Academy of Sports Medicine

Track your Progress:

Are you committed to increasing your NEAT? Measure your progress with a step counter or fitness tracker. Make sure to set realistic improvement goals. If you are starting out at 2,500 steps a day, shooting for 10,000 will be discouraging. Choose a realistic increase based on what you know your lifestyle and overall health will allow.

I’m a FITBIT fan because they are affordable and simple to use, but there are a ton of great options at all price points! #ad

Shop Fitness Trackers:

Sources:

https://blog.nasm.org/exercise-programming/neat-approach-weight-loss

https://www.instagram.com/weightloss.madepractical/

Balancing your Health Triangle

Health is the measure of our body’s efficiency and overall well-being. The health triangle is a measure of the different aspects of health and includes physical, social, and mental health. Created in 1997 as a project for an Alaska Middle School, the Health Triangle creators used an equilateral triangle to represent these aspects of health. Because all sides of this types of triangle are equal, it stresses the equal importance of each of these aspects. Devoting more attention to one particular side, while neglecting the others, can lead to health imbalances.

This blog is divided into the 3 sides of the health triangle and all posts will be categorized as such:

mind (mental health), 
matter (physical health) and
meet (social health).

Matter: Physical Health

• Deals with the body’s ability to function
• Includes exercise, nutrition, sleep, alcohol & drugs, and weight management
• Proper balance results in more energy, maintaining a healthy weight, increased confidence & self esteem, and decreases risk of certain chronic diseases

Mind: Mental Health

• Deals with how we think, feel and cope with daily life.
• Includes learning, stress management, and mental illnesses or disorders.
• Proper balance increases self-confidence, awareness, and self perception. It also deals with the way our bodies and minds deal with life changes and decrease risk for anxiety, depression or other mental illnesses.

Meet: Social Health

• Deals with the way react with people within our environment.
• Includes public health, family relationships, and peer relationships.
• Supportive, loving relationships help eliminate stress, increase happiness and self-esteem, and help celebrate accomplishments, promoting a safe environment.

Reflection:

The three components are dependent on one another. For example, someone who stays out late socializing might not be getting enough sleep. Someone strict about exercise might neglect other aspects of life in order to not miss a workout or a meticulous dieter may avoid going out to dinner because of their self-imposed rules.

It’s important to reflect on your own balance. Use the below Health Inventory tool as a means of evaluating and possibly changing your habits. Do you have excellent physical health, but inadequate social health? This can lead to loneliness, which might eventually compromise mental health. Consider joining a gym and fitness class to meet new workout buddies. Connect with a like-minded group on social media. Your support system can help you adhere to healthy habits.

Source: Virginia Department of Education

Now What?

Want to take it a step further? Think of 5 of your favorite activities (hobbies, interests) and then reflect on what impact each one has on each side of your health triangle, positive or negative. For example, yoga: builds core strength and flexibility (physical), relaxes and reduces stress (mental), and you meet friends there (social). Sounds great on all sides…so make that interest a priority in the coming month!

Let’s not beat ourselves up on where we’ve been or where we are on this journey. Let’s stop letting insecurities tell us who we ought to be and let our future shape us into who we were made to be. 

I encourage you to start your journey by setting goals, practicing behaviors that achieve those goals and getting support to do so, and reflecting on what helps or hinders you achieving personal wellbeing. You’re worthy…now let’s get healthy!

Sources:

https://www.doe.virginia.gov/instruction/health/healthsmartva/gr9/gr9-hp-19-health-triangle.pptx#:~:text=The%20health%20triangle%20is%20a,%2C%20Social%2C%20and%20Mental%20Health.

https://healthyliving.azcentral.com/the-health-triangle-mental-social-physical-definitons-12180709.html