Listen to Your Body

One of the earliest messages I received during Jeff Galloway half marathon training has become a mantra. 

Listen to your body. 

What does that mean? 

Well I'm week one back into training. I'm enthusiastic, I have a plan, I know what I was capable of last round. So I want to go go go!

The other fact is I've not been running regularly for months due to my lower back issues. 

This morning for some reason my back was starting to ache.

I listened, and completed the program walking.

I still walked 5 miles, but it wasn't the run/walk endurance builder I wanted. 

My goal when I started exercising for my health were these: have fun, and don't get hurt. 

Notice personal record, fastest 40-something, etc are not there. 

My body has limitations. If I ignore them I could injure myself - temporarily. Or permanently. 

Exercise is too important to me. It has changed my life for the better.  Having goals of half marathons has gotten me up and moving my and I am a different person. 

It's easy to get caught up in the excitement, but I focused on staying healthy today. 

I focused on my posture - incorrect posture can really mess with your run, no matter who you are. 

I also concentrated on my breathing. So important, and often overlooked. I want my lungs working to the max. 

Because I didn't have to work as hard, I looked at the flowers, the birds, enjoyed the slightly cooler weather. 

I counted my blessings - literally. 

So while my time wasn't what I hoped for, today still moved me forward to a healthier me.

And my back isn't hurting! 

e b e r

Get It While It's Fresh!

I have a change you can make that will benefit you - and it tastes great! 

When produce is fresh and local, buy it!

This can be a tricky endeavor - you have to read labels if you are in a grocery store. Those apples on sale fresh may be from a country far away. Local produce - if you can get it, go for it!

There are farmers markets and roadside stands in a lot of areas - but you have to look for them.  It's worth the effort, though. 

My kids don't like tomatoes - I'm convinced it's because it's a rare thing to eat a "real" tomato. I got this beauty at the local farmers market. After my tomato plants stopped producing. 

These beautiful peaches came from the same farmers market - trucked here from Chilton County, GA which is not far from here. We have been enjoying them, and they are easy to freeze as well. Last year I bought a bushel of fresh sweet corn and froze a lot of it - instructions on the Internet. A little labor intensive with the shucking, but soo worth it. 

The best scenario besides growing it yourself is finding a U-pick farm. If you look up U-Pick on the Internet, you will find what's in season, and where to pick it. Monday at 0700 before the heat of the day I was at the U-Pick blueberry farm and picked 16lbs in just over an hour!

Yum! So I have fresh blueberries to eat, and they are the easiest to freeze. 

My goal is to have land and harvest my own fruits and veggies, and can or freeze the surplus. 

Investigate the fresh local produce options in your area. 

To your health! 

e b e r

Breathe

A very important aspect of your physical well being is breathing. 

Some may say what's the big deal? You just do it.  You don't even have to think about it. 

I'm asking you to start thinking about it. 

I'm a registered nurse. When patients are in labor, one of the main ways they manage natural labor is through breathing. Conscious, deep, rhythmic, purposeful breathing. 

When a patient has surgery, they will breathe shallow due to the pain they are in. We have to remind them to deep breathe, and give them an incentive spirometer to help them visually see the depth of their breaths. Shallow breathing can lead to pneumonia. 

When we are stressed, again we tend to breathe shallow. We tense up. We may not know we are breathing shallow.

I've taken to abdominal breathing when I am stressing. - you breathe in deep, pushing your belly out as you slowly fill your lungs as full as you can, then slowly releasing the air. Ten good belly breaths and you will feel yourself relax. 

Throughout the day, think about breathing. Take a few full, lung filling breaths. 

When I am doing cardio, I also become more mindful of my breathing. Every few breaths I will empty my lungs. It really helps me stayore relaxed. 

So think about breathing today. It will make a positive mental and physical change!

e b e r 

Excuses, Excuses

I've fallen off. I've derailed. I went off the grid. 

It happens to most people - probably everyone if they were honest. 

It started when my blood sugars went wonkie after having to take steroids - and they are still high. After all my hard work and vigilance, I found myself having terrible blood sugars. It threw me. 

A big pile of stress was next - and since I already was not using my healthy coping, I went to unhealthy eating. 

Next, accountability fell off. I stopped tracking food. I half heartedly ate right - as soon as I ate something unhealthy, I said this day is toast - and I ate bad the rest of the day. 

Excuses:

*I can't beat this diabetes so why comply?

*I already got off track for the week. I'll start back next week

*I need my rest

*I can't catch up on my challenge, so I'll start next week 

I stepped on the scale this morning, and I haven't gained an ounce. I was down. But I know it's not about the numbers. 

I was talking to my friend, coworker, and FitBit buddy this morning - she was talking about how she, too, had gotten derailed. 

What's the point? We are all human. I've been on this healthy living path for four years. Overall I am much healthier than I was. 

So today I focus on the good again, instead of kicking myself. I'm tracking my food. I have my goals for today. I've come too far. 

Acknowledging excuses for what they are is the first step to getting back on track!

Onward!

e b e r

Turning The Corner

It doesn't happen overnight, but it happens...

Often as I am reading posts on my FitBit support groups on Facebook, the newbies will ask "when are things going to change?" It's the crystal ball question. At work, where I am a labor and delivery nurse, it is like when the patient asks when will the baby be born. I would be rich if I could figure that out. I don't know when - I just know it will happen. 

When you take a middle aged adult like myself and go from couch potato to deciding to become healthy, it is a process. A long process. 

I used to HATE exercising. I liked doing the machines at the gym, but I HATED cardio. Yawn. Dreadmill. Running was torture. Much whining ensued. 

As far as my diet, I was a comfort eater with a fast metabolism. I never got over 200lbs at 5'10", even with my high carb, soda guzzling ways. I did love veggies and did not eat a lot of junk - I've never been a binger. I certainly have eaten my share of bad foods.

Then four years ago I was diagnosed with type 2 diabetes.  Suddenly all the excuses I had lived off of vaporized in the reality of a future that was in my hands. I needed to make some changes, or bad health outcomes loomed down the road. 

I started walking 5k a day.  I got a dog to help motivate me out the door. I stopped drinking soda, and quit bringing junk food into the house.

Four years later, 11 half marathons, a 15k, 5 10k's, and a bunch of 5ks later...here I am. Resting heart rate down to 70 from 107. Down 30 pounds. Down to a size 8 from a 14. Down to small scrub bottoms. 

So do I love exercise? I need it. Something has changed over the last four years. I've gone from whining to longing. No kidding! I have been on reduced activity due to a very jacked up back, and it's been hard to stay down! I have been slowly increasing my activity - safely. I'm heading back to the gym to work on my core. I have started doing stairs again. My steps are increasing again. 

I used to dread it - now I feel like something is missing. I wouldn't go a day without brushing my teeth or showering - and I don't like going a day without doing something active, and without eating healthy. 

When did I turn the corner? I'm not sure exactly. But I DID turn the corner. 

The reason for this is because being healthy is a lifestyle. I have never considered myself on a diet. Instead, I want to take the best care of me that I can - no one else is responsible for me. Diets are doomed because they are unrealistic and punishing.  A healthy lifestyle comes with rewards.  It doesn't happen overnight, but it DOES happen. 

So get up tomorrow and start again. Set short term goals - daily at first. Every day is a chance to start again. Set your sights on being the healthiest you. 

I went to the doctor yesterday and stepped in the scale for the first time in a while - I was down 3 pounds from last weigh in. I just smiled and shrugged. 

I know I feel better when I am eating healthy whole foods and when I'm exercising. Some days are better than others. I know that. I still eat foods I probably shouldn't...but it's becoming less and less often. I don't belittle or hate on myself. I just start the next day with healthy living goals. 

I've got a 10k in a couple of weeks. I'm really looking forward to it. 

One day at a time. 

Be patient with yourself!

e b e r

Focus

An important aspect in health is focus. 

When you decide to get healthy, you need to fine tune your focus. Instead of looking at the broad canvas of your life, you have to turn the light on and put the microscope on. 

When I decided to take charge of my health,I started with walking. I was totally sedentary. I looked at my life and where and how I could make a change. So after focusing on what I needed and what I was capable of, I decided to walk daily. For me, it was 5k a day. It was a start. 

Then I decided to set a goal - my focus opened up to a slightly larger goal. I set a short term goal, and I met it. 

Slowly I began setting more long term goals. I didn't need to focus on the day to day exercise because the long term goals kept me going. 

Now I'm down with a back injury. I'm unsure of the future. 

It's hard to be immobilized. I am in pain and frustrated. 

So I'm changing my focus again. 

I'm fine tuning what I have control over - my eating. I'm charting what I eat scrupulously. I'm drinking lots of water. 

I have long range goals still. I just had to remove short term goals. The half marathon I so looked forward to Sunday will be passed. 

I've come a long way. I'm glad for that, because I know what I'm capable of. 

For now, that's my focus. 

e b e r

Race and Road Etiquette

Today I want to talk about race etiquette, and road safety. These are basics that I've learned along the way - whether you are doing a 5k or a marathon, these are the safe and polite things to do. 

Here they are, in no particular order!

*Starting line: stand where you run, not at your wannabe pace. Races will either put you in a corral by race time, or just ask the slower runners to be further back. Don't get offended - if you have an 11 min mile pace and dream of a 9 min mile goal, dream on. Just do it from the 11 min corral. Otherwise you will get in the way. As my FitBit running bro George said so charmingly "if you aren't very fast don't start at the front and stop 100m down the road knackered".  Be realistic. 

*Dogs: if race rules say no dogs, it means NO DOGS! I love my dogs, but other people's dogs have caused me injury just having to take evasive movements. I love running with my dog, but I don't take her to races. Unless it's a doggie race, leave them home! 

*Strollers: most races stated clearly "strollers in the back".  Yeah. Then here comes super racer dad, cutting in and out between runners. It's unsafe. It's rude. Face it - sometimes you can't get a PR with a stroller. Dial it back, speed racer. 

*Walkers: I am a run/walker!! So I get that some people are going to walk, either part or all of the race!  That's great - glad you're here! But if you are walking, walk on the extreme right - single file. If you are running and need to take a walk break, raise your hand to alert those around you that you are slowing down, and move to the extreme right. Just like on the road, left lane is for passing only!

*Groups: I'm glad you and your four besties are running or walking this race - but you need to be single file. Blocking the entire race path is rude and a danger to others. If you want to walk and talk in a line, hit the treadmills at the gym. 

Bottom line, HAVE FUN AND STAY SAFE!!

Road safety!!

Sooo important. Especially these days when distracted drivers are texting everywhere. A few tips to keep you safe!

*Run toward traffic. Always. You need to see what is coming, they need to see you!  

*Wear ID. I love www.roadid.com, which has waterproof cute running ID. I wear a bracelet. If heaven forbid something should happen to you while you are exercising, it has all the contact and medical info on it. Smart phones are nice but not always reliable. 

*Running in the dark: not ideal, I know, but when you work, or if there are temperature extremes in the daylight, a necessity. Tips to be safe: wear light colored clothing, lots of reflection gear, a headlamp or lights. Make yourself as visible as possible! 

My last safety tip applies to all exercising outside: situational awareness! Listen to music of you want to, but don't have it so loud you can't hear your surroundings. Watch the vehicles coming at you- if you need to get out of their way, be prepared!  

These tips will help keep you safe, and help everyone enjoy race day! 

e b e r