My Intention is to live a healthy, active lifestyle.

Thank you for your support.

Saturday, August 31, 2013

Conceive it, Believe it, Achieve it!

Today was my first official run as a Couch to 5K grad. I wasn't feeling too confident about running for 30 minutes. First of all, despite going to bed at 9:30, I did not sleep well. Last night it occurred to me that my sleep issue probably have to do with menopause. I have a doctor's appointment in a few weeks. I am going to ask her to check my estrogen level. So, I didn't feel like I slept well. I open the door and it is hot and sticky at 6:00 am. Yuck!

Despite that voice that told me it was okay to give up after five minutes, I finished! I still can't believe I am running for 30 minutes and my knee is not bothering me.

Friday, August 30, 2013

Picking Up the Pace

For the past couple of days I have been thinking about running. One of the things I did that really helped me get through the Couch to 5K program this time is rest between walk/run days. The only thing I did was plank and stretch. Now that I am done with the program, I want to start working on my swimming again. I also want to get back to the weights.

The issue is that I am so wiped out after running. I know this will improve as my running improves. I also know it would help if I dropped more weight and did a better job with my nutrition. It is all so confusing. I do know that I need more energy if I expect to be able to run and do strength training at three times a week.

I’ve been working out off and on for four years so I know how to work out. What I still need to work on is rest, sleep. Even if I go to bed early as planned, I am not falling asleep until around 11. This is not going to work when I am getting up at 5 to run. Even doing this twice a week and saving one of my runs for the weekend, I find I am tired most of the time. I need to rest, hydrate, and pay attention to my nutrition.

Today I did some meal planning. Tomorrow I will be preparing:

• Roasted sweet potatoes
• Sauteed cabbage
• Oven-baked chicken fajitas

Breakfast is usually steel-cut oatmeal and turkey sausage.

I am going to have to learn by trial and error what I can eat that will still help me drop some pounds!

Tuesday, August 27, 2013

Couch to 5k: I'm a Graduate!

Today was such good day! Even now thinking about the fact that I have completed the Couch to 5K program, I feel like crying. Becoming a runner is such a long shot dream for me. When I look at how far I have come from, I cannot believe it. To go from barely being able to walk around a block to running for 30 minutes nonstop is nothing but a miracle!

Now my plan of action is to continue running for 30 minutes a day three times a week for the next couple of weeks.

Saturday, August 24, 2013

Couch to 5K: Week Eight, Day 1

Whew! I did it! I was so happy, so proud, so full of accomplishment and pride. I look down at my Nike+ app and it paused about10 minutes before I did! My heart sank. I was looking forward to seeing my pace and distance. I ran for 28 minutes and I wanted to see my stats! I guess that was a sign not to worry about those numbers.

I went from elated, to deflated, back to elated. The most important thing is that I completed my workout. I was so worried that I wasn't going to make it. I went from, you can do it, Sheila to Lord, I believe, help thou my unbelief!

Wednesday, August 21, 2013


Yesterday I realized I skipped Week 7, Day 2. I was really supposed to run for 26 minutes. I'm not sure if I'm going to go ahead to Week 8, Day 1 and run for 28 minutes or repeat Week Seven Day 3. One minute running is totally different from a minute walking or sleeping right now.

Tuesday, August 20, 2013

Couch to 5k: Week Seven, Day 3

I did it! It took me a while but I did it! I was so worried that I wasn't going to be able to complete the 27-minute run because I'd taken so many days off. Yesterday, I got up, told myself I wasn't going to let the rain stop me, got dressed, walked out of the door, and froze. I took one look at that wet payment and panicked! I have this overwhelming fear that I am going to slip and fall.

Anyhow, I am grateful I made it. Just think about fourteen minutes into it I thought about quitting. I'm not sure why. I really wasn't that tired or out of breath. My legs felt fine. I keep repeating, it's your mind that wants to quit, not your body!

Sunday, August 18, 2013

Running in the Rain

It's been raining most of the day. I did not go out and complete my run. I am afraid of running in the rain. I am afraid I will slip and fall. I know I am going to have to face this fear sooner or later. If it is raining in the morning, I will have to go for it. I have already gone three days without running. I am avoiding the treadmill.

Thursday, August 15, 2013

Couch to 5k: Week Seven, Day One

Yippee! Today's workout was challenging, but rewarding. As I said before, I do best when it is cool and slightly windy. I am going to have to switch to evening runs soon. It is starting to be pretty dark at 5:30 am. Fall is approaching!

My next run is 26 minute straight. Although I am dreading it, I am also very excited about it. I have not had to repeat a workout yet. I am almost 5k ready!

Monday, August 12, 2013

Couch to 5K: Week Six, Day Three

I did it! Before I could get out of bed, I found myself already giving myself a pep talk about not getting discouraged about not finishing today’s run. When I recognized the internal dialogue I was having with myself, I started my mantra: “90% of life is just showing up.” This really helped me shift my perspective. I told myself 90% of my workout would already be done just by walking out of the door.

Today I really feel like I am beginning to recognize my groove and learn how to pace myself. I contemplated not using my Nike app because I really want to work on improving my pace. I reminded myself that right now my goal is to improve my endurance. All I needed to do today is run 20 minutes.

Like I said, I am beginning to recognize my groove. A few minutes into my run I knew I needed to slow my pace if I wanted to finish. In the end, my pace was right in tune with what it has been all along – 14:50. I thought it was going to be around 16:00. So, I was pleased with that. I was a little disappointed in my distance, which I also do not need to worry about right now. It was two miles. I thought it was going to be closer to two and a half miles.
Nonetheless, I did it and that is all that matters!

Thursday, August 8, 2013

C25K: Week Six, Day Two

This morning was rough. It rained most of the day yesterday so it was kind of muggy this morning. More than anything I was grateful it wasn’t raining. I headed out thinking I wasn’t going to be able to complete my runs. I haven’t been eating properly lately so I don’t feel energized.
I’m really not doing so well with my nutrition. I need to do a better job with variety. Anyhow, I started out slow and then started worrying about my pace. I quickly reminded myself that finishing each 10-minute run was the goal. It was rough but I did it!
I also saw that rabbit. I think he/she comes out of the bush to see what all the huffing and puffing is about. It cracks me up every time! Lol! This morning I apologize for disturbing him/her.

Monday, August 5, 2013

Couch to 5k: Week Six, Day One

As soon as I got out of bed this morning, I repeated my new favorite mantra:

Because I'd had three days off, I have to admit I was a little nervous about today's workout. Remember the quote above reminded me that the hard part was over. I walk out the door and started to smile as I felt a cool breeze rush across my face. As much as I hate getting up at 5:30 am, I often enjoy how the morning greets me. My perfect weather with a light breeze.

For the most part, it was uneventful. I did get another little sign from nature as this rabbit dashed across my path. The last two minutes were hard but I kept telling myself, you can run for two minutes, you can run for one minute, you can run for 30 more seconds.... Two thumbs up!

The disappointing part was looking down at my app and seeing I had barely ran two miles and my pace was 15-something. I realize I can't get too hung up with those numbers or else I will get discouraged. Right now my focus is on being able to run a 5k without any walk breaks.

Sunday, August 4, 2013

Backing Out

Last night I spent some time using my foam roller. I had a nice hot soak in the tub. I then had a nice rub down with Biofreeze. Yet when I got up this morning, my back was still bothering me. I decided not to push it and slept in.

Decisions like these are always so hard for me. Am I listening to my body or that lazy voice in my head? There have been times when I haven't felt well or a little achy and ended up having a great time. No matter how I feel in the morning I will be completing Week Six, Day One. I committed to not going more than two days without running and tomorrow will be day three.

Saturday, August 3, 2013

Chia Seeds: Chocolate Protein Shake

I spent some time last night searching through recipes. I really haven't found a recipe yet. I ran across more than dozen smoothie recipes. Since I was so anxious to try the seeds, I just made up my own shake. I noticed the quantity ranged anywhere from 1 teaspoon to 1 tablespoon. Since I am not sure what to expect, I decided to gradually incorporate them in my diet. Beside of the fiber, I am worried about bloat and gas. With some of the photos and videos I watched last night, Chia seeds kind of remind me of the Metamucil my Dad drinks. I had to drink that stuff for a while after I had surgery. The side effects are not cute. Anyhow, here's what I came up with:

1 cup unsweetened almond milk
1 tbsp. unsweetened cocoa powder
1/2 tsp. Chia seeds
1/2 cinnamon
1 scoop vanilla Whey protein powder

I was going to add ice but decided against it at the last minute. It had a nice, smooth, shake-like consistency. I'll definitely try this again. Next time with a little ice.

Friday, August 2, 2013

Chia Seeds

Yesterday I purchased a scoop of chia seeds. I have seen mention of chia seeds for months now. Yesterday as I was searching for recipes, I decided I was going to buy some chia seeds and check 'em out. Besides put them in a smoothie, I have no idea what to do with them. I will say they're pretty expensive little seeds. I went to Whole Foods. One scoop for five dollars. The only packaged brand they had in the store was $19.99!

This is one of the hang ups I am working to overcome. Good, quality food cost money but healthy food is not more expensive than junk food. I would have no problem spending five dollars on a fast food meal. So I put my chia seeds in a jar. Now what? We shall see....

Thursday, August 1, 2013

August Goals

Yesterday I was thinking about the goals I want to work on this month. I need to make sure I keep my goals simple and S.M.A.R.T. I will say that lately I have been doing much better with 30-day challenges. This morning as I completed Week Five, Day Three of the Couch to 5k I realize I have not repeated one day of the training plan. Even though this is my third attempt (second time I will complete the plan), I see this as progress both mentally and physically.

Here are the things I plan to work on this month:

1. #PlankADay
2. Run 3x a week -- If all goes well, I will complete my Couch to 5k plan by the end of the month.
3. Strength train 2x a week -- I need to have a plan.
4. Pray and meditate at least 15 minutes each day
5. Finish all of the books in "currently reading" on my bookshelf on Good Reads.
6. Work on my writing at least 15 minutes each day - I have a dozen or so unfinished poems to keep me busy.
7. Nutrition - I will try one new recipe a week.
8. Practice my swimming 2x a week - I need to find another swim class.