Every Journey Begins with a Single Step

It is said that every journey begins with a single step, but never more so than when you’re starting a new fitness regimen.  Specifically, for me, this adage has a literal meaning given the fact I’ve decided to try my hand (or foot, as the case may be) at running.  I know what you’re thinking; you’re imagining that I’m some Skinny Minnie who has decided to merely expand her fitness horizons. NOT the case! I’ve been everything from a size 8 (quite respectable for a girl of 5’10”) to a size that is divisible by 8.  I’m currently in what I would refer to as a state of transformation: transforming my mind, body and spirit in order to live a healthier, happier life.  Am I starting out ready to run my first road race? Not in any way, shape or form.  I am at the very beginning stages and if I’m brutally honest with you, I’ll even share the fact that I can’t run so much as a half mile today without having to downshift to a brisk walk.  In order to show you that I’m an ‘every woman’, perhaps some background is needed here.

 In various points in my life, I’ve been a Weight Watcher, a member of Nutrisystem, a close and not-so-personal friend to Jenny Craig, an Atkins protein fiend and I’ve was even prescribed Meridia to aid in my battle of the bulge.  While they all worked, on some level, the results are obviously not a long term solution to the bigger problem.  What IS the ‘bigger problem’? I didn’t have a steady support plan in place to help me to maintain my goals once they were reached.  This is where I think running really comes in to play.

 Why choose running? Well, that’s a great question since I admit my knees are not the best and my cardiovascular endurance isn’t exactly stellar right now… running is something that doesn’t cost any money (important for a single mom), you can do it virtually anywhere, and the health benefits far outweigh the possibility of knee injury, in my mind at least.  Let’s face it: I’m not looking to have the best form, and anyone that has seen me running the indoor track at my gym lately would agree that I may not score high points for grace & form, but for now, shuffling along as I build up some endurance already has me feeling loads better. 

 Prior to starting my little foray into the world of running, I had a hard time getting to sleep, an even harder time getting up in the morning, and a general lack of energy.  Making some adjustments to my diet (I currently love the Fat Shredder diet through Beachbody’s P90x) so I can lose weight while exercising more, I’m already feeling a big difference in my mood, attitude and energy levels.  My thought is this: I’m currently only able to ‘run’ (I use the term loosely) a 15 min mile.  If I stick with this, my time and stamina can only improve.  Once I see improvement, chances are good that I’m not going to quit. 

 Don’t think you can do it alone? Grab a buddy.  My buddy happens to be my 7 yr old son who motivates me in ways perhaps my peers would not.  I’ll be darned if I’m going to let my kids see me quit!  Would I slow down and cop out on a friend running with me? Yes, sadly, the odds are much greater.  If my little squirt is determined to run his first road race with me, I know I can’t let him down.  He has stuck right by my side during our first few 1 mile runs and I hope to keep you posted on how we progress in the coming weeks. If those little legs can do it, so can I!

5 ways to get a cardio workout during your day

Ever have one of ‘those days’, where it’s not enough that you had a chaotic morning at home, heavy demands at work, you spilled coffee on your shirt, then you found out your bank account somehow got overdrawn? Sure, we all have, but did you know that its days like this where fitting some cardio activity into your day can be particularly beneficial? While a day like this may make you FEEL like you’ve already run a marathon by lunchtime, take a step back and make an effort to work off some pent-up steam.
Whenever presented with the choice, no matter where you are, opt to take the stairs! If stairs aren’t ‘your thing’ and you find yourself becoming winded, take your time but keep going at a steady pace. Over time, this will become a much easier task, give your quads a great workout, get your heartbeat right into your target zone, and you may even see the added benefit of some lift in your derriere. When I first started taking the stairs in lieu of the elevator at work, I’ll admit it wasn’t easy but within just a few short weeks, I could engage in a normal conversation going up multiple flights, didn’t have to rest on a landing any longer, and even found myself taking it to the next level and taking two steps at a time as I jogged up to my office. As with any other exercise, it’s all about conditioning; the more you do it, the easier it will get.

Another way to sneak in a bit of additional cardio time in your day is to resist the urge to pull into a ‘prime’ parking spot at the mall or your local supermarket. As a culture, it seems we are conditioned to seek out the best place to park our cars, allowing it to become a game that I’ve even seen turn into road rage as two drivers battle it out for the same spot! Whether you have the newest sports sedan (seems those are the only ones that prefer to park out in ‘no man’s land’ where their car is less apt to be damaged) or a 20 yr old beater, go ahead and park out in a spot that is furthest away from the entrance. You will rack up some additional steps on the pedometer for the day (you ARE wearing a pedometer, aren’t you??) and if you run your errands ‘briskly’, you’ll get your heart pumping in no time.
Use your lunchtime to take a walk, even if just around your office building or the surrounding area outside. Keep a pair of extra sneakers at your workplace to make it easier and have no excuses for not taking your daily walk; it will get your heart pumping, burn some calories from all those office treats that are always being dangled in front of you (that you are hopefully politely declining on a majority of the occasions) but an afternoon mid-day walk allows you to clear your head and return to your job feeling refreshed with a lower stress level. Try it once and you’ll see exactly what I mean; it’s amazing the benefits you feel from taking just a 15-30 min ‘timeout’ to do something good for yourself.

Take your dog for a walk! There isn’t a dog on the planet that ever gets sick of being walked and the benefits to you are obvious. What’s better than bonding with Man’s Best Friend while getting some exercise for both of you?
Join an exercise class, whether it is a formal class at your local gym, or a runner’s club, a biking group… anything that will help keep you accountable for getting some cardiovascular exercise in your day. Working out with others is motivating and keeps you honest, providing opportunities to make new friends that may be in the same boat you are. It’s good to hear someone else say the dog threw up as they were headed out the door on the way to work and they spilled coffee on their shirt before they even arrived at the office.

The Ups and Downs of Weight Loss

On your road to pursuing better health, you have undoubtedly experienced (or will experience) many twists and turns in the road; being invited to go to dinner with friends, being tempted by the undeniable smell of ballpark franks at a sporting event, feeling pressured to have some cake at a birthday party. These are all examples of the unexpected obstacles that continuously test our willpower.  As if surviving all these challenges were not enough, the road to a healthier You is also paved with plenty of hills and valleys.

 

The main variance we dieters must face is the ever-fluctuating number on the bathroom scale. Some days it’s up, some days you hit a new all-time low. We’ve all heard it’s best to weigh yourself just once a week, but we also live in reality.  When you’re working hard on a fitness goal, whether it be to drop some weight, lose some inches or improve your BMI (Body Mass Index), we want to know that our hard work is paying off. Rather than trust the regimen we’ve followed, we find ourselves weighing and measuring ourselves, on average, far more than is necessary. Being obsessive about how much you weigh yourself will not only eventually lead to frustration as you feel the need to pick apart every little action you’ve taken since your last weigh-in, but it’s mentally tolling and unhealthy. If you find yourself unable to resist stepping on the scale each and every morning, you should consider moving it to a less conspicuous area; under the bathroom sink or in a closet is a good place… out of sight, out of mind. Mark your calendar to weigh-in and check on your progress no more than once a week, preferably at the same time of day.

 

Another area you may experience a fair share of ups and downs in is that of your energy level.  For the most part, as you eat healthier and exercise, your energy levels should be ‘up’, but of course, we all have ‘those days’. Whether you temporarily fall off the wagon and eat a big bag of chips for a late night snack, or you just haven’t been drinking all your water lately, you can expect that deviations to your fitness program can and WILL affect your energy level and perhaps even your mood. While things like this are certainly nothing to beat yourself up for, you should have a plan in mind on how to deal with it when it inevitably happens and you find it a struggle to get to the gym that day. Do you have a fitness partner you can call who will help motivate you to exercise, even if only for a walk around your neighborhood?  Have you been taking a multi-vitamin each day?  While there is nothing wrong with taking a ‘day off’ (sometimes our bodies tell us this is what is best), as long as you don’t allow it bog you down emotionally. Accept it for what it is, and reaffirm your commitment to fitness the next day when you can start over with a clean slate.

 

When we are working to improve ourselves, it is always so easy to focus on the low points.. those times that you ate a Snickers bar on the way home from the grocery store, the day you meant to go to the gym but ditched exercise so you could go out to lunch with friend, or the week you gained 5 pounds from overindulging at the holidays. Instead of committing these ‘downs’ to memory, make a concerted effort to remember the ‘ups’… those high points in your journey that you should be proud of!  What about the day you went to your child’s Valentine’s Party at school and graciously declined a cupcake? What about the day you finally were able to last more than 15 minutes on the elliptical with little effort? These are days to celebrate and are immediately forgotten, nearly negated in our minds, the minute we have a weak moment.  If you find that you are repeatedly focusing on your fitness failures rather than your success, institute the use of a fitness journal. A log like this need not be fancy and can be whatever you want to make it. Whether you grab a spiral notebook and a pen, or choose to utilize one of the many fitness tracking sites available online, record the information that is pertinent and useful to YOU and on those days when you’re feeling you’ve hit a plateau and are spinning your wheels, look back at your journal and celebrate all the successes you’ve actually had!  I have found it is very helpful to record your mood along with the other information you choose to document; there may be some correlation between what you’re doing/eating and how you are feeling.

 

Remember, no matter what stage of your fitness plan you are in, we all go through these ups and downs. When you are ‘up’, embrace that feeling of success and carry it with you into your next workout. When you are ‘down’, pick yourself back up and get back on track to being the best You, you can possibly be!