9/11 -- Stair Climb Challenge

Yesterday was a day of rememberance and honor for all those and their families who lost precious family members on September 11th.  It was also a day of recoginizing the unsung heroes - the men & women in uniform, the countless volunteers - all who made a difference in saving a life.

A local personal trainer challenged our area to a stair climb to honor each lost life of 9/11.  She organized the event on the campus of a local university.  It may seem an odd tribute to some but I can't think of the numerous lives that were saved because of the stairwell.  The stairwell became the ONLY access point for firefighters to enter the towers are one point.  I was unable to do the challenge as it conflicted with getting super-son to school. 

It was on my mind all day, so around lunch I decided to climb the largest building on our campus.  I knew it wouldn't be 2,977 steps - but to me it was honoring those on 9/11.  

The building was 265 steps from Main Floor to the Roof Top access.  (The count in unofficial - I may have lost count at some point) - so 530 steps total. 

Half Crazy is Better than Full Crazy - Right?

Not long ago, I shared my 2013 fitness goals with you.  Tonight, I went to a information session to learn more about one of my goals  13.1 to be exact.   I turned 40 this year and I'd love to run a half marathon to celebrate.   I understand to most folks it sounds like the absolute craziest idea in the world.  I'm not sure why I want to do it so bad other than for most of my life I NEVER thought I would be able too.

Let me assure I will not be the fastest,  I will not win any awards - but if I do take the next step and sign-up for this program - I WILL COMPLETE THE RACE.   Whether you cross the line first or last - it doesn't matter.  Everyone who crosses the line is a half-marathoner.

Do you have a "big" dream/goal?

2013 Fitness Goals

This post would have been more appropriately posted in January, but better late than never!    Toward the end of last year, I hit a slump with exercising and eating.   I had done fairly well keeping the proverbial train on the tracks from 2009 through most of last year.  Not exactly sure what happened last winter, but I lost the drive and enthusiasm I had for exercising.   In late January, I was watching the first episode of Biggest Loser and realized I needed to get my act together before everything came falling apart.  I decided the most logical step would be to write down my fitness goals for 2013.  Here they are --

I had thought about many of these goals before but actually writing them out on paper suddenly made me more accountable & honestly has helped get me back on track.   I'm still working on my endurance and speed at the top of the list - but many of the others are ongoing - strengthening my core has happened as a result of new activities (Metabolic Effect classes) - I've been averaging around 4 workouts per week (my goal is no less than 3)... 10K was completed on June 22nd... The main thing is I'm focused again and I have been since I made the list...

My words of advice -- make a list  :)

Old news but worth posting - 10K

10K -- no not ten thousand dollars - I wish!   10K = 10 kilometers - 6.2 miles    

In late April/early May, I shared my 2013 fitness goals with a co-worker.  I keep promising to share them here and I will (I promise).   Anyway, one of my goals for this year was to complete a 10K race.  I've done several 5K races over the past three years.  I'm not super fast by any means as of matter of fact at most races I feel like a turtle in quick sand.  This year, I wanted to push myself a little harder because another goal was to increase my pace and endurance. 

The race was held in late June which unfortunately here in the South typically is hot and humid.  To prep for the race, we met 2-3 mornings three to four weeks before the race to run one loop of the course.  My goal was to finish strong and not be last.  This was the first annual race for Industries for the Blind which meant it was a relatively small race (around 170 registered runners - yikes!).   At the sound of the horn, the majority of the pack jetted ahead.  One mistake I've made in the past was starting out too fast - so this time I was determined to pace myself.   It was quite clear from the start I was going to be at the back.  The course was challenging - some gradual inclines, some flat areas, and a nice steep hill leading to the finish line.  My only negative is that it was a two loop course meaning we ran the same 3.2 mile loop twice --- this played with my mind.    At the beginning of the race, I played cat and mouse with one runner for the most of the first loop.  Around mile 4, I managed to pass her and two others.  I desperately tried to pass an older gentleman in front of me - but I just couldn't do it!

Climbing the hill to the finish line,  I heard Kelly Clarkson's "What Doesn't Kill You Makes You Stronger" playing and I dug deep and plowed up the hill.  The good news - I wasn't LAST (three people finished after me) and it was one of my best races pace wise.  AGAIN,  I know I'm not fast - but I was pleased as punch with my 13:31 mile pace (just 10 seconds shy of my best 5K pace). 

I couldn't have done it with out my Super-Friend and so happy she helped me trained and stayed right by my side throughout the race!

Spring Fever

The weekend weather was a nice tease for spring!   It's very likely we will have a few more chilly nights and mornings.    I woke up in the middle of the night feeling miserable - my mouth was so dry that it seemed difficult to swallow (this was after downing close to 80 oz of water yesterday).   This morning, I felt sinus pressure and achy all over my face.   I suppose it could be allergies - some years I'm plagued by them and other times it passes right over, so I'm not sure if this is a cold or allergy.  Either way, I came home to a HOT shower and PJs & that helped a ton. It's hard to be still on the couch when it is so pretty outside, but I need to listen to my body!

Are you ready for spring?

Just Do It

Yesterday was a beautiful day!   I woke up to birds chirping, sun shining and relatively warm temperatures.  We went to bed later than usual on Friday night because we were finishing up the laundry room DIY project.  Super-son had stayed over night with a friend, so it was the perfect morning to sleep in!  However, every time I have an opportunity to sleep in - no matter how hard I try - I can't!   I got up around 830a - technically I that is later than a regular work day  :)    Super-husband dropped his car off for service the evening before and around 10a they called to say it was ready.   He wasn't up yet and I hadn't gone for my 2-3 miles yet -- so I decided to do something completely out of my comfort zone! 

I decided I would walk to pick up his car.  I checked MapMyRun for the route and it was almost 2.5 miles to the garage - perfect, I could tackle two tasks at the same time.  I called my friend, Angie, to let her know what I was doing (just in case) and left super-husband a note (he was still snoozing) & out the door I went. 

We live in a relatively rural area - no sidewalks... fortunately, the garage is relatively close to us and I only had to go down one road after getting out of our neighborhood to get there.  I followed the rules of the road (ride with, walk against) and wore my fluorescent pink wind-breaker.  I was on and off the pavement alot - as cars approached I would walk in the grass  (I've seen some folks who don't budge off the road - I'm not one of those).   I did not have my ear-buds in either.  Since this was the first time on a major road (I'm usually in our neighborhood, at the local town square, or a neighborhood around where I work)  I decided I needed to really be aware of my surroundings.  I wasn't sure I could maintain my usual pace (no music, on & off the road), but I tried not to focus on that and just be proud of the fact that I was doing something NEW!

I arrived at the garage slightly winded, but feeling pretty proud of stepping outside my comfort zone.  I was able to keep my usual pace (yeah!).   I returned home and super-husband woke up 30 minutes or so later & mentioned we needed to go get his car.  I told him it was in the driveway (SURPRISE!) -- I think he was proud of me too!   We went out for brunch and then went to the park at I logged another 1.25 miles.   

Are you staying focused this weekend?

An Interesting Twist...

A New Year often brings the resolve to do better - whether it be with finance, health, emotional well-being, spirituality.  The possibilities are endless.  If I had to guess, I said the most popular are getting out of debt/reducing debt and losing weight.  Yesterday, I shared a tid-bit about saving money this year, so today I thought I would talk about losing weight.

Earlier this year,  I learned about Healthy Wage.  It was being promoted through our wellness department at work.  Essentially, you create a team of 5 individuals committed to losing weight.  You pay out money and compete against other teams over the course of several weeks.  The team with the highest percentage of weight loss wins a hefty cash prize split among the team.  You're literally competing against thousands of other people.  There are other details and competitions too - you can check the website for more details.

Today, I heard about Diet Bet.  It's a similar concept - the focus is losing weight.  Teams are not limited to 5 people.  The team organizer specifies the "bet" amount ($10 and up).   Unlike Healthy Wage,  winners are not limited to five member teams.  Essentially,  as the team grows the money pot does too.  Team members losing 4% of the starting weight will split the pot.  Obviously, the larger the team - the larger the bet - the larger the possible rewards.  Diet Bet runs for 4 week periods of time - Healthy Wage runs for around 12 weeks (maybe a little longer - again, please refer to websites for specifics).

Anyway, I've been thinking about the two a lot today and I'm considering joining a Diet Bet team or creating a team.  I'm always up for extra motivation for a healthier lifestyle.  What do you think about the new angle on "dieting" (I prefer "healthy lifestyle").

Doctor's Orders...

First of all, I LOVE my doctor.  More than anything it seems like I am chatting with a friend who is genuinely interested in my well-being.  Outside of my annual physical,  I've maybe been to the doctor 3 times in the past 10 years for a concern.  I'm grateful for my health. 

BUT... I've been dealing with some back pain since Labor Day of last year.  The college I take night classes at was offering free sessions with a personal trainer.  It happened to be on a night - I had class and had free time, so I decided to take advantage of it.   I don't remember specifically what she asked to do, but I realized as soon as I did the movement I had a "catch" in my back.  It didn't hurt that day, but for about two weeks after that I was miserable.  I sucked it up and went on.  Since then, I've had intermittent back pain.  It's mainly worse at work where I sit for most of the day.  It hasn't been bothering me when running or at boot camp.  Anyway, this week it has been quite unbearable, so I had an appointment with my doctor today.

She's not 100% on what the specific problem is but we think it is related to my SI joint or lower back (sacral/lumbar area).  We are hoping it is just inflammation (that would be the easiest of possible problems).  I had some x-rays done this afternoon.  I'm taking high doses of Naxproxen (like Alleve) twice a day for two weeks.  And, I'll be doing some physical therapy.  Sigh -- she's also asked me not to run on my "run days", but agreed that I could walk.  After some back and forth discussion about boot camp, she agreed I could continue as long as I don't run, jump, or do any activity where I feel it in my back.   So, I'll continue to go and modify the best I can. 

Have you had a back injury?  Did it set you back?

I'm such a LOSER!

Do the scales make you feel that way? I hope not. I started Weight Watchers (again) in October of last year. The good news I was not at my heaviest weight, but I had some pounds to lose. The weight loss has been slow & steady with random weeks of "maintains". Two weeks ago, I had a big gain 1.2 lbs. I realize that is not an Earth shattering amount, but it got my attention. I had been playing on a slippery slope... eyeballing the plan, but not really working the plan for 3 or 4 weeks. After that weigh-in, I had a talk with myself and reminded myself of all the reasons I started this journey in the first place! With super-husband's health issues over the past 3 years, the reality of how short & fragile life can be has been etched into my mind. I want to live a healthy life for ME! Let's face it folks -- we only have one life to live, so we might as well make the most of it! Why do I love Weight Watchers? Well, I'm glad you asked....

• It's a sensible approach. It's learning to control your portions and your triggers. It teaches you to take advantage of whole grains, fruits & vegetables, and healthy oils.


• Accountability. I have tried the online only version of WW, but I need the meetings. Our WW leader, Mary, keeps it real and I LOVE that! Everyone in that WW room knows how you feel and has been where you are -- there's power in numbers!


• Community. There is a ton of information on the WW website -- recipes; exercise ideas; and a variety of helpful hints. If you have a question about WW, the answer is probably there!

ALL of that to say, I'm proud to be a LOSER this week! 3.6 lbs to be exact! Today the scales were the encouragement & motivation I needed to keep truckin'!

Watchin' What We Eat Wednesday

Bacon Cheeseburger Roll-Up

1 lb lean hamburger (93/7 or less)
4 oz Velveeta Light (cut into small cubes)
3 TBL Hormel Real Bacon Bits (I buy the large bags at Sam’s b/c I use them for lots of things)
1 can Pillsbury reduced fat crescent rolls

Preheat oven to 400. Cook beef until browned evenly. Drain meat and return to skillet. Add Velveeta and bacon bits. Cook until Velveeta completely melted, stirring frequently. Remove from heat and set aside. Unroll crescent rolls onto baking sheet sprayed with Pam. Press into a 15 x 8 rectangle. Top evenly with meat mixture. Roll-up dough starting with the long sides. Bake seam side down for 20-25 minutes or until golden brown.

Serving size = 1/6 of roll. (1 serving = 7 Weight Watcher points). I usually serving with Bush’s Vegetarian Baked Beans (which are low fat and low in points) and applesauce.

Tasty Thursday (but was supposed to be Wednesday!)

So I'm new at this bloggin' stuff and a day late, but that's okay right? The theme this week is cookies, but since I don't have a favorite cookie recipe I'm going to post a dessert recipe.

Fluff

1 container Fat Free Cool Whip
1 dry pkg sugar free Jello (I use cheesecake or white chocolate flavors)
1 can mandarin oranges
1 small can crushed pineapple
1 container Fat Free vanilla yogurt

Mix all ingredients together until well-blended. Refrigerate immediately. Serving size equals 1 cup. (1 cup = 2 Weight Watcher points)

This is a great recipe for breakfast or dessert. The variations are endless - be creative with the pudding and the fruit.

Walk for Your Heart

In May of this year, our family faced a life-changing event. Super-Husband went to the doctor for what we thought was indigestion. It had been bothering him since Monday evening. On Friday morning, he went to the doctor. By noon that Friday, he was being whisked away by ambulance to a local Medical Center. The first report that I received from his primary doctor indicated a mild heart attack. By the time I arrived at the hospital, super-husband was being taken into the Cath Lab. Forty minutes later, the cardiologist informed me that he had an artery that was 100% blocked and they were unable to get a stent through the blockage. Wow! I quickly realized that this "mild" heart attack was in reality a "massive" heart attack, and I was very fortunate that my husband was joking with the nursing staff, breathing, and simply ALIVE!

He spent the next 3 days in the Cardiac ICU going through a battery of tests to determine how much damage had been done to his heart. They concluded that this was likely a second heart attack, because the heart had tried to repair itself by making spider veins around the blockage to get to the heart. Bypass surgery was ruled out at this point because the damage has been done to the heart (from the prior heart attack we did not know about) and was not reversible if blood flow was to get back to that area of the heart. His doctor has been confident with lifestyle changes and medication that Super-husband will be able to have a good quality of life.

Fortunately, Super-husband has a very laid back personality. Did he ever imagine he would be going through this at THIRTY-NINE years old - No! But, he's taken the steps to make a healthier life. We believe family history/genetics is likely a huge factor, but because he was adopted as an infant we know no family history. He was not obese and stayed relatively fit playing spring, summer, and fall church league softball. However, now he is more active exercising at least 3 times a week and playing softball one night a week. He avoids the fast-food drive-thru at lunch and doesn't getting a second helping at home. He takes his medicine diligently - we joke about the "old man" pill box that sits on our bathroom counter.

All of that to stay - GET MOVING!! :o)

We've decided to participate in the Heart Walk at Tanglewood http://heartwalk.kintera.org/faf/home/default.asp?ievent=258325 in October and hope that you will join us or support us! He is my reason for walking ...