tag:blogger.com,1999:blog-66356208423607594412024-03-13T14:50:12.087-07:00Walk With MeMy path to healing.
Conceive it. Believe it. Achieve it.Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.comBlogger674125tag:blogger.com,1999:blog-6635620842360759441.post-85551918331250813132015-04-01T19:43:00.000-07:002015-04-01T19:43:04.584-07:00April, please be good.<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIlE1REl40yB63Ydz1IKnZigNEgvYvEE1Bk4vNeIvzzsocAT4YG1zWJwsNCWug7vSVSEqJcyQqC8W2RYD2SFOrBG3Ib6iDcRWrY6K3-5yEtA7g0vCawuhX_rHlysycSwKe1RMTIhDBw5k/s1600/awesome-hello-april-have-a-nice-april-13943843974nk8g.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIlE1REl40yB63Ydz1IKnZigNEgvYvEE1Bk4vNeIvzzsocAT4YG1zWJwsNCWug7vSVSEqJcyQqC8W2RYD2SFOrBG3Ib6iDcRWrY6K3-5yEtA7g0vCawuhX_rHlysycSwKe1RMTIhDBw5k/s1600/awesome-hello-april-have-a-nice-april-13943843974nk8g.jpg" height="240" width="320" /></a></div>
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It’s April? <span style="mso-spacerun: yes;"> </span>Although
I started one several times, I never did publish a blog for March.<span style="mso-spacerun: yes;"> </span>I have my first 5K in 10 days and I am pretty
nervous about it. Work has been sucking the life out of me.<span style="mso-spacerun: yes;"> </span>I really need to slow down and get some rest. </div>
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<b style="mso-bidi-font-weight: normal;">Weights.</b><span style="mso-spacerun: yes;"> </span>I did not lift at all during March.<span style="mso-spacerun: yes;"> </span>I hurt my right shoulder.<span style="mso-spacerun: yes;"> </span>It’s feeling much better.<span style="mso-spacerun: yes;"> </span>Yesterday I did back and biceps.<span style="mso-spacerun: yes;"> </span></div>
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<b style="mso-bidi-font-weight: normal;">Push Ups.</b><span style="mso-spacerun: yes;"> </span>I’m back at it.<span style="mso-spacerun: yes;"> </span>I am going to take it easy and just do
22.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Running.</b><span style="mso-spacerun: yes;"> </span>I have been running two or three times a
week.<span style="mso-spacerun: yes;"> </span>I have been stuck on Week 4 of the
Couch to 10K plan for weeks.<span style="mso-spacerun: yes;"> </span>I am not
too worried about it.<span style="mso-spacerun: yes;"> </span>I am sure I will
get across the finish line.</div>
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<b style="mso-bidi-font-weight: normal;">Swimming.</b><span style="mso-spacerun: yes;"> </span>Well, I purchased a new swimsuit.<span style="mso-spacerun: yes;"> </span>Now it is just a matter of finding the time
to take lessons.<span style="mso-spacerun: yes;"> </span>I missed the current
session.<span style="mso-spacerun: yes;"> </span>There’s a season starting on
April 26.<span style="mso-spacerun: yes;"> </span>However, I will be traveling
and will miss one session.<span style="mso-spacerun: yes;"> </span>I may wait
until May.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Nutrition.</b><span style="mso-spacerun: yes;"> </span>I’m doing well.<span style="mso-spacerun: yes;"> </span>I just need to work on portion control.</div>
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I got my <b style="mso-bidi-font-weight: normal;">Fitbit Surge</b>
and I love it!<span style="mso-spacerun: yes;"> </span>It’s been a struggle to
hit my daily 10,000-step goal.<span style="mso-spacerun: yes;"> </span>I really
spend way too much time sitting.<span style="mso-spacerun: yes;"> </span>I have
been trying to take more walk breaks during the day, but it does affect my productivity
at work.<span style="mso-spacerun: yes;"> </span>Today I got up at 6 to walk and
as I write this at 10 pm I still have 100 steps to go.<span style="mso-spacerun: yes;"> </span>I think my best bet is to try to get in any
many steps as I can early morning on days that I do not run.<span style="mso-spacerun: yes;"> </span>On my running days, I am sure it hit my goal.</div>
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Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-38990464415955249632015-02-01T13:26:00.000-08:002015-02-01T13:26:39.367-08:00One Month at a Time<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgXAluDjk7D7lXvT866NSidNJn4a_WiUTpX_BspBrvQ1-owLOJmaKe9wWzvODw9UcDhKJAmVYRr_8WczMPmCbXSozBbgzGFubnJCAi7fDbvDXWrur6IKYemV31vL_oXWBSjvc1ofs4alA/s1600/feb+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgXAluDjk7D7lXvT866NSidNJn4a_WiUTpX_BspBrvQ1-owLOJmaKe9wWzvODw9UcDhKJAmVYRr_8WczMPmCbXSozBbgzGFubnJCAi7fDbvDXWrur6IKYemV31vL_oXWBSjvc1ofs4alA/s1600/feb+1.jpg" height="400" width="281" /></a></div>
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Happy February! January went by so quickly.<span style="mso-spacerun: yes;">
</span>I did not do as well as I had planned.<span style="mso-spacerun: yes;">
</span>I just could not stay healthy.<span style="mso-spacerun: yes;"> </span>I
am still not 100%, but I am pushing through it.<span style="mso-spacerun: yes;">
</span>I am not one for conspiracy theories BUT I am almost convinced that this
year’s flu shot made me sick.<span style="mso-spacerun: yes;"> </span>Each time
I recover, I get different symptoms.<span style="mso-spacerun: yes;"> </span>Now
I am battling a sore throat and upset stomach.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Weights.</b><span style="mso-spacerun: yes;"> </span>I laid off the heavy weights because I just
did not have the strength.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>I’ve been picking up the dumbbell here and
there.<span style="mso-spacerun: yes;"> </span>I’m going to try to hit the
weights tomorrow. </div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Plank.</b><span style="mso-spacerun: yes;"> </span>I planked the entire month! <span style="mso-spacerun: yes;"> </span>I got up to two minutes.<span style="mso-spacerun: yes;"> </span>My goal is to do a five-minute plank, at
least one time in my life.<span style="mso-spacerun: yes;"> </span>Last week I
struggled to do one minute.<span style="mso-spacerun: yes;"> </span>Not sure
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Pushups.</b><span style="mso-spacerun: yes;"> </span>Last week my friend Bianca invited me to do
<a href="https://www.facebook.com/22for22">22 pushups a day for 22 days for Veteran Suicide Awareness</a>.<span style="mso-spacerun: yes;"> </span>The first day I did them I almost started
crying.<span style="mso-spacerun: yes;"> </span>It is so hard to imagine that
each day 22 veterans commit suicide.<span style="mso-spacerun: yes;">
</span>Each day I dedicate a pushup to the memory of a veteran and his or her
family.<span style="mso-spacerun: yes;"> </span>Yesterday, I figure I will have done
a push up for 484 veterans and their families. It is a very humbling and sacred
experience. </div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Running.</b><span style="mso-spacerun: yes;"> </span>I started my Couch to 10K a couple of weeks
ago.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>I completed Week One no problem.<span style="mso-spacerun: yes;"> </span>I have had on and off days with Week
Two.<span style="mso-spacerun: yes;"> I completed the first session with no problem. The next time I could barely get to the halfway point. I almost completed the third session. Yesterday, I made it to the halfway point and walked the rest of the session. </span>I am not moving on until I can
complete all runs in all three Week Two workouts.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Swimming.</b><span style="mso-spacerun: yes;"> </span>On back burner until I am feeling well and it is warmer!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Nutrition.</b><span style="mso-spacerun: yes;"> </span>I am feeling really good about my
nutrition.<span style="mso-spacerun: yes;"> </span>Today I made quinoa vegetable
“fried rice.”<span style="mso-spacerun: yes;"> </span>Last week I made quinoa
veggie patties.<span style="mso-spacerun: yes;"> </span>Yummy stuff!</div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Fitbit.</b><span style="mso-spacerun: yes;"> </span>Well, I decided to go with the <a href="https://www.fitbit.com/surge">FitbitSurge</a>.<span style="mso-spacerun: yes;"> </span>I need an extra-large band so it
on back order.<span style="mso-spacerun: yes;"> </span>I can’t wait to get it!</div>
Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-3283881532051878682015-01-03T14:30:00.002-08:002015-01-03T14:30:53.166-08:00Before Photo<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
A new year and a new me.<span style="mso-spacerun: yes;">
</span>I just complete 50 minutes on the treadmill, nice and slow.<span style="mso-spacerun: yes;"> </span>As I walked, I listened to a Jillian Michaels
podcast.<span style="mso-spacerun: yes;"> </span>I also began visualized myself
running.<span style="mso-spacerun: yes;"> </span>I have decided to do my best to
take a photo each month.<span style="mso-spacerun: yes;"> </span>I was doing a great
job taking monthly photos in 2014.<span style="mso-spacerun: yes;"> </span>I
just wasn’t uploading them.<span style="mso-spacerun: yes;">
</span>Unfortunately, my old phone completely died, without any backup or way
to retrieve them, I lost all those photos.</div>
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<br /></div>
<div class="MsoNormal">
I took a photo today and really looked at myself.<span style="mso-spacerun: yes;"> </span>I now have this yucky spare tire.<span style="mso-spacerun: yes;"> </span>This time last year I was at least 25 pounds
lighter.<span style="mso-spacerun: yes;"> </span>I am not going to beat up
myself about it.<span style="mso-spacerun: yes;"> </span>I know my journey and
success to fat loss and a healthy weight is not going to be linear. I’ve been
experimenting here and there with my eating habits.<span style="mso-spacerun: yes;"> </span>My last experiment resulted in a weight gain.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6sHWT5JPeUQy7ACEiaV-vtm8-Znm620bz7sW7OHslqQqYzw19d7JCbkrBq_4kiban-0lBUiK0mSoUJwe1I9xqZrXsb1Dt1nx-p_VgeT4A3HagghEapbE-WC4m-tOskFqDA3o07D4Fpo8/s1600/Before+Photo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6sHWT5JPeUQy7ACEiaV-vtm8-Znm620bz7sW7OHslqQqYzw19d7JCbkrBq_4kiban-0lBUiK0mSoUJwe1I9xqZrXsb1Dt1nx-p_VgeT4A3HagghEapbE-WC4m-tOskFqDA3o07D4Fpo8/s1600/Before+Photo.jpg" height="240" width="320" /></a></div>
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<div class="MsoNormal">
Now, I’m back to a semi-vegetarian eating plan.<span style="mso-spacerun: yes;"> </span>I have to admit that now that I have been
lifting on a regular basis I am worried about not getting enough protein. <span style="mso-spacerun: yes;"> </span>However, my body responds much better when I
eliminate red meat and poultry from my diet.<span style="mso-spacerun: yes;">
</span>I feel more energetic. <span style="mso-spacerun: yes;"> </span>The
podcast I listened to today was about the <a href="http://jillianmichaelspod.libsyn.com/negating-ourselves-the-spirituality-of-food">spirituality of food</a>. I am already one of those people who says grace before I eat. I made a mental
note to pay better attention to how I prepare and eat my food. <span style="mso-spacerun: yes;"> </span>Am I truly grateful for the food I
receive?<span style="mso-spacerun: yes;"> </span>Do I understand how the food I eat
sustains me and gives me energy? <span style="mso-spacerun: yes;">Which foods are good for me and the environment from a spiritual perspective?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am looking forward to another year on this journey.<span style="mso-spacerun: yes;"> </span>I can’t wait to see more muscle and less fat!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-65976506567566896872015-01-01T08:25:00.001-08:002015-01-01T08:25:50.771-08:00Happy New Year<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNMN6EFMb6s6ifqDcuRjTL7lhVywYPNUDv9V-xzCjlrG-O1bqIIOHkOqCPChVTl4suirSuzIUVsEUvmKbrKQl9RS7C6YDcTwnxZRCUPMRdM2cEZvOvADSlUjX-cnmdUyclnxQ6ld8b0p4/s1600/Runningfrom2014to2015.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNMN6EFMb6s6ifqDcuRjTL7lhVywYPNUDv9V-xzCjlrG-O1bqIIOHkOqCPChVTl4suirSuzIUVsEUvmKbrKQl9RS7C6YDcTwnxZRCUPMRdM2cEZvOvADSlUjX-cnmdUyclnxQ6ld8b0p4/s1600/Runningfrom2014to2015.jpg" height="240" width="320" /></a></div>
<br />
<br />
<br />
<br />
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2015! It’s a new year! 2014 was very good to me.<span style="mso-spacerun: yes;"> </span>I completed my first 10K and I starting
lifting on a consistent basis.<span style="mso-spacerun: yes;"> </span>My goals
for this year are to improve my running, continue lifting, eat clean, and drop
some body fat.<span style="mso-spacerun: yes;"> </span>Actually, one of my goals
is to start running again.<span style="mso-spacerun: yes;"> </span>I have not
been running on a consistent basis since the <a href="http://www.peachtreeroadrace.org/">Peachtree Road Race</a>.<span style="mso-spacerun: yes;"> </span>I also want to get back in the pool and work
on my swimming.<span style="mso-spacerun: yes;"> </span>So now I need to work
these into SMART goals.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Running:</b><span style="mso-spacerun: yes;"> </span>I will run 3 times a week.<span style="mso-spacerun: yes;"> </span>I plan to complete a 5K in March/April, the
Peachtree Road Race in July, and another 10K in September/October.<span style="mso-spacerun: yes;"> </span>I will log my runs/walks on <a href="http://www.dailymile.com/">Daily Mile</a>.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Lifting:</b><span style="mso-spacerun: yes;"> </span>I will continue following a lifting
plan.<span style="mso-spacerun: yes;"> </span>Right now I am following <a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html">JamieEason LiveFit </a>program. <span style="mso-spacerun: yes;"> </span>My focus is on
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my workouts on <a href="http://bodyspace.bodybuilding.com/">Body Space.</a></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Nutrition:</b><span style="mso-spacerun: yes;"> </span>I will eat healthy foods.<span style="mso-spacerun: yes;"> </span>Planning and prepping my meals in advance
works best for me.<span style="mso-spacerun: yes;"> </span>This year I will work
on maintain sustainable healthy eating habits.<span style="mso-spacerun: yes;">
</span>I really like Jill Coleman’s approach to healthy eating.<span style="mso-spacerun: yes;"> </span>I will use <a href="http://www.myfitnesspal.com/">MyFitnessPal </a>and my recovery app. </div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Lose Body Fat:<span style="mso-spacerun: yes;"> </span></b>The way I see it, my goal in this area
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Swimming</b> – This goal
is easy.<span style="mso-spacerun: yes;"> </span>Sign up for <a href="http://www.swimatlanta.com/">swim lessons</a> and
get in the pool.<span style="mso-spacerun: yes;"> </span>Practice, practice,
practice!</div>
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<br /></div>
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I know I say it every year, but I want to purchase a bike… I
admit I have a lot of fear about purchasing a bike.<span style="mso-spacerun: yes;"> </span>I am worried about safety.<span style="mso-spacerun: yes;"> </span>Just recently I read an <a href="http://www.baltimoresun.com/news/maryland/baltimore-city/bs-md-ci-bishop-fatal-20141229-story.html#page=1">article</a> about a hit
and run, and the cyclist was riding in the bike lane!<span style="mso-spacerun: yes;"> </span>However, if I ever want to check triathlon
off my fitness bucket list, I need to get a bike.<span style="mso-spacerun: yes;"> </span>So, for now, I’ll stick to spin class.</div>
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<br /></div>
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I also plan to sign up for the health program at work.<span style="mso-spacerun: yes;"> </span>Last year I made it to level 4 out of five
levels.<span style="mso-spacerun: yes;"> </span>I earned $300 off my insurance
premium.<span style="mso-spacerun: yes;"> </span>I could have made it to level 5
but I lost the pedometer and my HRM stopped working.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>I held off replacing them because I want to
invest in a a different fitness tracker.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>I was set to get the <a href="https://www.fitbit.com/flex">Fitbit Flex</a> until I read
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<br /></div>
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<span style="mso-spacerun: yes;">Well, I'm ready for the new year. I am, once again, hoping I will post regular updates on my blog. </span></div>
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<span style="mso-spacerun: yes;"></span></div>
Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-58542982813147908492014-08-31T14:24:00.000-07:002014-08-31T14:24:48.655-07:00September, Sweaty, September<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYC5yKIyOz7-PFkMSkjwysedSj4WbeyT9AaL6_w52SNkwRuGn6fJSoGXghMYoYTybOilb4DtgNE8nERyTIqXJs_0IzPwvMcBY3jQlH4IIEN_393aYU3NMIvSw77uMaOzJIs4WvEguRuc/s1600/goodbye+aug.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYC5yKIyOz7-PFkMSkjwysedSj4WbeyT9AaL6_w52SNkwRuGn6fJSoGXghMYoYTybOilb4DtgNE8nERyTIqXJs_0IzPwvMcBY3jQlH4IIEN_393aYU3NMIvSw77uMaOzJIs4WvEguRuc/s1600/goodbye+aug.jpg" height="136" width="320" /></a></div>
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Today is the last day of the Awesome August challenge.<span style="mso-spacerun: yes;"> </span>It was great! I’m down four pounds.<span style="mso-spacerun: yes;"> </span>More than anything else I am very proud of
myself for being consistent with my strength training.<span style="mso-spacerun: yes;"> </span>It’s been a month now with working on the
fundamentals.<span style="mso-spacerun: yes;"> </span>I have been doing three
full body workouts a week. <span style="mso-spacerun: yes;"> </span></div>
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This is the first time I have really stuck with a weight
training plan.<span style="mso-spacerun: yes;"> </span>I set up a <a href="http://bodyspace.bodybuilding.com/sheilaksmith9/">profile</a> at<span style="mso-spacerun: yes;"> </span>Body Space at <a href="http://www.bodybuilding.com/">www.bodybuilding.com</a>.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>There is a tremendous amount of great information,
training programs, and motivation on this site.<span style="mso-spacerun: yes;">
</span>I think I’m ready to work on one of these plans BUT I’m a little
apprehensive about working out in the free weights section of the gym.<span style="mso-spacerun: yes;"> </span>I have to admit I am still working on
building my self-confidence.<span style="mso-spacerun: yes;"> </span>It will be
okay.</div>
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<br /></div>
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Tomorrow I am also going to get back to my running. <span style="mso-spacerun: yes;"> </span>I’m signing up for a <a href="http://www.racetorallyhope.com/"><u>November 5K</u></a>. <span style="mso-spacerun: yes;"> </span>I’m not sure how I’m going to do this.<span style="mso-spacerun: yes;"> </span>I’m thinking about doing my running early
mornings and keeping my strength training after work.<span style="mso-spacerun: yes;"> </span>Not sure if I should do both on the same day
or alternate days – this would mean I’m working out six days a week.<span style="mso-spacerun: yes;"> </span>Right now I’m working on five or six
days.<span style="mso-spacerun: yes;"> </span>The sixth day is usually water
aerobics, which isn’t too strenuous.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>We’ll see how it goes.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
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August was awesome.<span style="mso-spacerun: yes;">
</span>September is going to be sweaty. <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">:)</span></span></div>
Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-38106121653474748582014-08-10T10:10:00.000-07:002014-08-10T10:10:06.481-07:00Daily Nutritional Commitments -- Part TwoI came up with the idea to establish three daily nutritional commitments (DNCs) from <a href="http://jillfit.com/">Jill Coleman</a>. I like her approach and philosophy to keep things simple and sustainable. At the time I couldn't come up with three DNCs. <br />
<br />
I've been thinking about the third commitment for a few days. This morning it dawned on me that my third commitment should be maintaining my daily food journal. Whether or like it or not, I do so much better when I keep a record of what I eat. This practice helps me to stay aware and conscious. There are days I have no idea how little or much I've eaten until I complete my food journal.<br />
<br />
I also like the fact that these commitments are not set in stone. I can change them at will. For now, I think I will set with:<br />
<br />
1. Eating breakfast <br />
2. Eating protein with eat meal<br />
3. Completing my food journal<br />
<br />
Number three is also going to help me with my weight loss goals. I need to do a better job of tracking my macros. I do not eat nearly enough protein on some days.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEOksA5D0FqTIbD6JACgmmXb8X4YpKHDp2ERQrR01L0qfmLcTj6oGUPREc5_NJg7Uii7pdmWSiEWNrq24Swaky3eRrzlfnOxytHZemU7Wmt-DcMoNT83KNqdJx2pj094vUUfV6A3nhRW4/s1600/accurate+journal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEOksA5D0FqTIbD6JACgmmXb8X4YpKHDp2ERQrR01L0qfmLcTj6oGUPREc5_NJg7Uii7pdmWSiEWNrq24Swaky3eRrzlfnOxytHZemU7Wmt-DcMoNT83KNqdJx2pj094vUUfV6A3nhRW4/s1600/accurate+journal.jpg" height="154" width="320" /></a></div>
<br />Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-7023880215160588662014-08-07T16:59:00.001-07:002014-08-07T16:59:38.923-07:00Daily Nutritional Commitments<!--[if gte mso 9]><xml>
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I love Jill Coleman.<span style="mso-spacerun: yes;"> </span>Yesterday
she posted this awesome piece about <a href="https://www.facebook.com/JillFit/photos/a.541180789301856.1073741825.136614753091797/676909945728939/?type=1">daily nutritional commitments</a>. According to
Jill, DNCs <span class="usercontent"><i style="mso-bidi-font-style: normal;">are
supposed to be easy to do every day and le</i></span><span class="textexposedshow"><i style="mso-bidi-font-style: normal;">ave very little
wiggle room for getting into too much nutritional trouble.<span style="mso-spacerun: yes;"> </span></i></span></div>
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<br /></div>
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<span class="textexposedshow">When I thought about it, I only
have one DNC and that is to eat breakfast every day.<span style="mso-spacerun: yes;"> </span>It has taken me a long time to get used to
getting a daily breakfast and, to be honest, there I some days I really wish I
could skip breakfast.</span></div>
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<br /></div>
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<span class="textexposedshow">At any rate, I decided I am
going to implement three DNCs as Jill recommends.<span style="mso-spacerun: yes;"> Mine are to:</span></span></div>
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<br /></div>
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<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Eat breakfast each day.</li>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Have protein with each meal.</li>
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Truthfully, at this time I am having trouble coming up with
a third commitment.<span style="mso-spacerun: yes;"> </span>So, for now, I will
continue working on these two.<span style="mso-spacerun: yes;"> </span>I’d give
myself an “A” with number 1.<span style="mso-spacerun: yes;"> </span>I still
have some work to do with number 2. I'll give it some thought and see what my third commitment will be.</div>
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What I like about I am learning is that when it comes to
good nutrition one size does not fit all.<span style="mso-spacerun: yes;">
</span>I like to keep my food plan as simple as possible.<span style="mso-spacerun: yes;"> </span>One other tip I learned from<a href="http://jillfit.com/"> Jill Coleman’s site</a> is to keep my food plan sustainable.<span style="mso-spacerun: yes;">
</span>As I make changes or try new recipes, this is the question I ask
myself:<span style="mso-spacerun: yes;"> </span>Is this sustainable?<span style="mso-spacerun: yes;"> </span>Can I see myself eating like this in a few
months? If I can’t see myself doing something long term, I don’t try to force
myself into it.<span style="mso-spacerun: yes;"> </span>I try it and let it go.</div>
Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-23581104436927138802014-08-03T08:03:00.000-07:002014-08-03T08:05:13.461-07:00The Secret of Success<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTiyj8p0hpRfAnOeXETuZC4mQG9HXfw9L-y5rjWP2AEjdEh88DSFzYJaRziy580ArZmqpIRlekczav4WJzOxycbVQU3OMugJ9UH_Z3zFRlBqoxW4QFL2HS4CIF4KdSky8Po9_EwufuB4Y/s1600/keep+moving+forward.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTiyj8p0hpRfAnOeXETuZC4mQG9HXfw9L-y5rjWP2AEjdEh88DSFzYJaRziy580ArZmqpIRlekczav4WJzOxycbVQU3OMugJ9UH_Z3zFRlBqoxW4QFL2HS4CIF4KdSky8Po9_EwufuB4Y/s1600/keep+moving+forward.jpg" height="231" width="320" /></a></div>
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For the past three weeks I have been giving weight training
a try.<span style="mso-spacerun: yes;"> </span>I like to train with
weights.<span style="mso-spacerun: yes;"> </span>I have just never done it on a
consistent basis.<span style="mso-spacerun: yes;"> </span>Well, I found a full
body plan that I like and I have been doing it three times a week.<span style="mso-spacerun: yes;"> </span>Right now I am experimenting with the sets
and reps.<span style="mso-spacerun: yes;"> </span>I started off doing two or
three sets of each exercise for 10 reps.<span style="mso-spacerun: yes;">
</span>A couple of days I lower the weights and added another set.<span style="mso-spacerun: yes;"> </span>A few days ago I read an article about
varying the reps.<span style="mso-spacerun: yes;"> </span>It’s a good approach
for muscle growth.<span style="mso-spacerun: yes;"> </span>Yesterday I did three
sets varying the reps: 15 for the first set, 12 for the second set, and 8 for
the third set.<span style="mso-spacerun: yes;"> </span>I’m going to stick with
this approach for the week.</div>
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<br /></div>
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I am also concerned that I am not burning as many calories
with these workouts.<span style="mso-spacerun: yes;"> </span>I usually do 10
minutes cardio as a warm up and a cool down.<span style="mso-spacerun: yes;">
</span>Most times I do not have the energy to do any additional cardio after
lifting.<span style="mso-spacerun: yes;"> </span>However, that is the plan,
eventually.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As a result, my running has taken a back burner.<span style="mso-spacerun: yes;"> </span>I’m okay with it for now.<span style="mso-spacerun: yes;"> </span>I’ll get back to it as soon as my body gets
used to lifting on a regular basis.<span style="mso-spacerun: yes;"> </span>One
thing I am continuing to learn on this journey is not to be afraid to try new
things.<span style="mso-spacerun: yes;"> </span>“You live and you learn” is my
motto.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
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With this said, I am so happy to say that the scale is
moving again. <span style="mso-spacerun: yes;"> </span>I lost two pounds! In
addition to the weight training, I have gone back to keeping my food
journal.<span style="mso-spacerun: yes;"> </span>I hate and resent the fact that
I have to track my food BUT it is what is needed, for now, if I expect to
achieve my goals.<span style="mso-spacerun: yes;"> </span>I will keep working,
trying, and doing whatever it takes to get fit.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
On another note, I joined <a href="http://www.healthylosergal.com/">Healthy Loser Gal's Awesome August Challenge</a>. I always enjoy her challenges. I need all the motivation and support I can get. My goals this month are to:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1. Weight training three times a week</div>
<div class="MsoNormal">
2. Meditate for at least 15 minutes a day</div>
<div class="MsoNormal">
3. Drink at least 64 oz of water</div>
<div class="MsoNormal">
4. Get at least 7 to 8 hours of sleep</div>
<div class="MsoNormal">
5. Try one new recipe a week</div>
<div class="MsoNormal">
6. Tweet something motivational each day using #hlgAWESOMEAug </div>
Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-19281582988480346292014-07-20T07:35:00.000-07:002014-07-20T07:58:32.248-07:00Comparison: Biceps vs. Triceps<br />
I’m really getting into the weightlifting. I think it is becoming my second love. I’ve been doing some research (reading, watching YouTube videos) and trying my best to make sure I am getting the maximum benefit from my workouts. One of the things I am very concerned about is flabby arms. My arms are pretty solid. I have about 50 more pounds to lose and I don't want to have those batwings that some people get.<br />
<br />
When I was home a month ago, my sister commented that my arms looked more tone. One thing I have noticed is that my biceps are more pronounced than my triceps. One reason for this is probably due to all of the plank and the push up challenges I’ve participated in. <br />
<br />
So, last night I am reading and discovered that your triceps make up the majority of your upper arm. Who knew?<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqND0Zn6f4dr54xwQC7ppd5VsTihZ_PIsEDCzM_cCsAHFo4aEYByzqWzGfdytg_fQf5bfiOyzmASijkbujbSyP8CkE6aptuY9NvQeEqkUzUO_u7mR6on5dqXaPvx0wVOj15gsHAzeLCCc/s1600/triceps.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqND0Zn6f4dr54xwQC7ppd5VsTihZ_PIsEDCzM_cCsAHFo4aEYByzqWzGfdytg_fQf5bfiOyzmASijkbujbSyP8CkE6aptuY9NvQeEqkUzUO_u7mR6on5dqXaPvx0wVOj15gsHAzeLCCc/s320/triceps.jpg" /></a></div>
Yet, people, including myself, always want to show off their biceps. I can see some definition beginning in my arms. Yet, when I am doing tricep exercises, it’s pretty difficult to tell if I’m actually working the muscle. <br />
<br />
With my biceps, it’s pretty visual. I guess that’s why the guys in the free weights area look in the mirror. (One of these days I am going to work up the nerve to work in that area. ) Anyhow, I need to keep studying. I also think that as I lose more body fat, my triceps will start to show too. What is all boils down to is clean, healthy eating – my nutrition. <br />
<br />
I love Scott Herman on YouTube. He has some great instructional videos on proper lifting form. I can’t do a proper Bench Dip. I'll be working on achieving this.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
<br />
Another person I really like is Jill Coleman. I like her more for the mental aspect of training. I actually discovered her on Comcast On Demand. I was looking for a quick cardio workout and she had a great beginner’s cardio kickboxing workout. I then started following her on <a href="https://twitter.com/JillFit">Twitter</a> and found out I really like her philosophy – she tweets quotes from Byron Kate, Miguel Ruiz, and others that I like.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
<br />
<br />
From her I am learning how to be realistic about my fitness goals. While my genetics will dictate most of what my body is capable of, there are things, both physically and mentally, I can do to live a healthy lifestyle and be the best that I can be.Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-61232892770612846592014-07-19T14:31:00.000-07:002014-07-19T14:31:06.119-07:00Strength Training: Phase OneToday I finished my second week of consistent strength training. I've been doing a full-body workout three times a week. I have been focusing on form and breathing. I start with 10 minutes on the Spin bike as a warm up. Last week I did two sets of each exercise. This week I did three sets of most exercises. <br />
<br />
Leg Press - 195/10 two sets; 210/10 - one set - going to try all sets at 210 lbs next week<br />
Leg extension - 30/10 - going to bump this up to 50 lbs next week<br />
Lying Leg Curls - 20/10 - two sets - working up to three sets<br />
Lat Pulldown - 100/10 - three sets<br />
Vertical Chest - 65/10 - three sets<br />
Tricep Pulldown - 75/10 - three sets<br />
Preacher Curls - 35/10 - working up to three sets<br />
Shoulder Press - 50/10 - three sets<br />
Ab Crunch - 65/10 - three sets - <br />
Low Back Extention - 45/10 - tried one set for the first time today - going to try two sets next week<br />
<br />
I am really enjoying weight training this time around. I think it is because I have a clear plan and I feel more comfortable in the gym. I am also taking it a bit easy. Usually, I start of too strong. This time around I am taking my time; stretching and drinking water. I still need to work on getting proper rest. I have been going to bed earlier but I still do not fall asleep until about 11 or midnight. <br />
<br />
The downside is that I haven't been running since the Peachtree Road Race on July 4th. I'm planning to get back in gear beginning next week. I really need to sign up for a race so I can stay focus.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLzF_dilora_wuV_55u06vO0GCfYH9NbDLuzn3J8CgX6_bEHLH7UDU5MjqWBFqWS3trUbqCLZC_p6pKsp2BeS-H3NURnigM1Nfn3GdI7qXNNLIJP21rCppl7F0WY7jLNSIOPs6tTBJES4/s1600/weights.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLzF_dilora_wuV_55u06vO0GCfYH9NbDLuzn3J8CgX6_bEHLH7UDU5MjqWBFqWS3trUbqCLZC_p6pKsp2BeS-H3NURnigM1Nfn3GdI7qXNNLIJP21rCppl7F0WY7jLNSIOPs6tTBJES4/s320/weights.jpg" /></a></div><br />
Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-66063925513079715402014-07-13T07:39:00.001-07:002014-07-13T07:52:51.732-07:00RunnerBox: The Products<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_3rDz7ILqsG647-uiSLMKRD_vTe5JQU7lCtsJGnCsI_uMIjOucQ1Dt8HRsLbs-FyZ7TO2iBNhQnlUc6yN9wyqgZDcLfCfdDg0WqVAyRzytDBToKc0Qv9oKHiYs9oD9nksepDTEyHXIU/s1600/WP_001833.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_3rDz7ILqsG647-uiSLMKRD_vTe5JQU7lCtsJGnCsI_uMIjOucQ1Dt8HRsLbs-FyZ7TO2iBNhQnlUc6yN9wyqgZDcLfCfdDg0WqVAyRzytDBToKc0Qv9oKHiYs9oD9nksepDTEyHXIU/s320/WP_001833.jpg" /></a></div><br />
There are all sorts of product goodies in this box. It is going to take me a while to get through all these products, so I am going to list them now.<br />
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<a href="http://www.edenfoods.com/store/product_details.php?products_id=112016">Eden Quiet Moon – Nuts, Seeds, & Dried Fruit</a><br />
<a href="http://www.2toms.com/blistershield/">2Toms – Blister Shield</a><br />
<a href="http://www.thegoodbean.com/bars/">the GOOD bean – Fruit & No-Nut Bar</a><br />
<a href="http://livefluid.com/">Fluid Performance – Natural Sports Drink</a><br />
<a href="http://www.smoochsnacks.com/">Smooch – Mango, Pineapple & Banana Fruit Snack</a><br />
<a href="http://www.shorelinefruit.com/6/dried-cherries">Cherry Bay Orchards – Dried Montmorency Cherries</a><br />
<a href="http://shop.kaysnaturals.com/ProductDetails.asp?ProductCode=A-CCB-S">Kay’s Naturals – Protein Cookie Bites</a><br />
<a href="http://www.ranisyummy.com/">Rani’s Granola</a><br />
<a href="http://www.sportbeans.com/products/Default.aspx">Jelly Belly – Sports Beans and Protein Recovery Crisps</a><br />
<a href="http://www.nuun.com/">Nuun Electrolyte Tab</a><br />
<a href="http://www.honeystinger.com/organic-energy-chews.html">Honey Stinger – Organic Energy Chews</a><br />
and last but not least, a RunnerBox bandana? I’m not sure what this thing is…. The package says “The Original Multifunctional Seamless Wear." <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0O4wTFyrr_9mqxnbhe1QiM_dIh_CM5vzuA-T_AXDehldNZFGE8AhT2Ss-cE9xEER5wHpQHFd7iibJWqRrCtVcI7ked2k5-bAVbn8aS0VeQK0o4xy0_n6bNcZrNfAwZOAEwyHX6m3jPJg/s1600/WP_001834.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0O4wTFyrr_9mqxnbhe1QiM_dIh_CM5vzuA-T_AXDehldNZFGE8AhT2Ss-cE9xEER5wHpQHFd7iibJWqRrCtVcI7ked2k5-bAVbn8aS0VeQK0o4xy0_n6bNcZrNfAwZOAEwyHX6m3jPJg/s320/WP_001834.jpg" /></a></div><br />
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I’m pretty excited about giving these items a try. I’ve wanted to try the Honey Stinger Organic Energy Chews for a while. I’ve had the Jelly Belly Sports Beans. I used them during my Peachtree Road Race. I’ve never seen the Jelly Belly Protein Recovery Crisps. They sound interested. I already use nuun so I could also use an extra tab to keep in my bag.<br />
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Well, that's it for now. Off to do meal prep. I'm making my favorite <a href="http://engine2diet.com/recipe/raise-the-roof-sweet-potato-lasagna/">Raise the Roof Sweet Potato Lasagna</a>.<br />
Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-65967560824132782122014-07-12T09:46:00.002-07:002014-07-12T09:46:45.029-07:00Back to the BoxSo from time to time I participate in <a href="http://www.therunchat.com/">#RunChat’s</a> Sunday Twitter chats*. Last Sunday I decided to participate in the Sunday chat just because I was still excited about completing Peachtree. Long story short, it was sponsored by Runnerbox that offered a code for free shipping. I decided to order the gift box.<br />
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I tried a six-month subscription to <a href="http://www.bulubox.com/">Bulu Box</a>. I did discover two products that I have continued to use – <a href="http://energems.net/">Energems</a> and <a href="http://naturalvitality.com/">Natural Calm</a>. Overall, I was disappointed. With that said, I have been thinking about trying <a href="http://therunnerbox.com/">Runner Box</a>, so this code was right on time. I received the giftbox, $24.95 yesterday. It’s packed with all sorts of stuff. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyW6UyNYKJr4YnT9jcagzt2-n5Q9I8MRP3V3ZBx4OPmFiER-TMqZcQTiOo2fgRRpkKuWSsOIGnMDlxlg3m3TU-yKsWzFu43WVKPL6QcerH2qyQtdidR__SpUJ3ZNjaW9TZAXPMHp2W3pg/s1600/WP_001824.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyW6UyNYKJr4YnT9jcagzt2-n5Q9I8MRP3V3ZBx4OPmFiER-TMqZcQTiOo2fgRRpkKuWSsOIGnMDlxlg3m3TU-yKsWzFu43WVKPL6QcerH2qyQtdidR__SpUJ3ZNjaW9TZAXPMHp2W3pg/s320/WP_001824.jpg" /></a></div> <br />
My first impression is that I should give RunnerBox a try. I initially went with Bulu Box because it was a monthly subscription. RunnerBox is a bimonthly subscription. There’s a “2 Box Starter Pack” I think I’ll order. Now that I am focusing on strength training, I’m looking for different protein and BCAA supplements to try. <br />
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It looks like there are about 10 or so products in this box. It's going to take a while to get through all these products, but I am looking forward to seeing what I discover.<br />
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*Did I mention I sported a #RunChat tattoo during the Peachtree Road Race?<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2lH2H2O1-OKzHg-eYtNDe7YMBeeaulpGHWFxDQx3BLT7k0fa6JgE47MTgtxdZ2xND-PJQbB_l0IIJJmpK4APvHEQOBHAGL8TnG__9gdjDXn2LVWG2pZd3UW0W5lisVg3gQvYfV6Hnotc/s1600/WP_001753-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2lH2H2O1-OKzHg-eYtNDe7YMBeeaulpGHWFxDQx3BLT7k0fa6JgE47MTgtxdZ2xND-PJQbB_l0IIJJmpK4APvHEQOBHAGL8TnG__9gdjDXn2LVWG2pZd3UW0W5lisVg3gQvYfV6Hnotc/s320/WP_001753-1.jpg" /></a></div><br />
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Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-19914309413888465362014-07-11T18:30:00.000-07:002014-07-11T18:30:41.673-07:00Peachtree Road Race: What I LearnedNow that I have completed my dream race, I have been thinking about my next running goal. I know I will never be a fast runner. I do know that running consistently will help increase my pace. So, one of my goals is just to continue running and improving my time and pace. <br />
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My three takeaways from Peachtree/my first 10k are:<br />
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1. <b>Trust my training</b> – As long as I follow my training plan, I will be fine. I was very surprised how well I did. I really did expect to feel much worse than I did. I am sure that some of this had to do with my slow walk to the finish line. I started my training early. This will be my plan of action for my next 10k.<br />
2. <b>Pay better attention to the road</b> – This should really be my number one lesson. There is no way I should have stepped in the puddle of water. I was so distracted trying to avoid the water spray that I wasn’t paying attention to where I was placing my feet. I could have injured myself. <br />
3. <b>Run my own race </b>– Although I did a great job of this on the road, I was so worried before the race. I need to just focus on me and what I am doing. I think this will come with more experience in races.<br />
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Part of the hidden curriculum was the support that I received from all my family and friends. When I first started sharing that I wanted to become a runner, I was meant with some discouragement. I know many doubted me. As a result, I have learned not to share my running dreams and goals with everyone. <br />
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Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-9709449147828096832014-07-06T16:44:00.000-07:002014-07-06T17:04:38.081-07:00Peachtree Road Race: I did it!I did it! 6.2 miles! What an emotional ride it was! <br />
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Once my wave gets to the starting line, I remind myself of my strategies and advice I’ve received to pace myself. Thankfully, it was a great day for a race in the ATL. It wasn’t that hot and there was a slight breeze. <br />
Miles 1, 2, and 3 went like a breeze. I ran into trouble about halfway into mile 4 -- due to those darn water sprays! I was trying to get on the curb to avoid the water and accidentally stepped in a puddle of water. I was soooo upset! My right foot was soaked! It was all downhill, figuratively, after that. I tried changing my form a bit but that wet sock keep rubbing against my skin. I ended up walking across the finish line. At first I was a bit disappointed, but I decided I would be grateful that I finished. <br />
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The Peachtree Road Race has been on my fitness bucket list from day one. At the time, I thought it was a long shot. Today I am living proof that all it takes is one step, one day at a time. As I slowly walked to the finish line, I reflected on those times I could barely walk around the block. Now, there I was on a 6.2 mile course. Unbelievable! <br />
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This race is sooo much fun that you forget about time. I love all the cheering and I always stopped for the high fives and fist bumps from all the cute kids. As expected, Cardiac Hill is a very humbling experience. Even though it uphill, it's hospital row and there's the Shepherd Center that has spinal and brain injury patients sitting outside cheering you on. <br />
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Oh, I almost forget to mention one of the coolest parts of the race. At about 2.5 miles into my race, Meb (winner of the Boston Marathon) passed me. He started dead last and passed me! Unbelievable!<br />
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Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-11152333552638259052014-07-03T18:08:00.001-07:002014-07-03T18:08:31.489-07:00Peachtree Road Race: Tomorrow is the big day!I'm so excited and nervous. I feel pretty good. I wish my right knee felt better. I broke down an took some Advil. I'll give it a quick icing before heading out. I'm going to take it easy. I have already resigned that I'm going to have to take walk breaks. This race has been on my fitness bucket list for four years. I'm going to have fun and get across that finish line. Hopefully, I will remember to take pics.Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-29722221075898208562014-06-28T16:55:00.000-07:002014-06-28T16:55:31.379-07:00Progress, Not PerfectionI have less than a week until the Peachtree Road Race I am on the verge of having an anxiety attack. I am as ready as I will ever be. Today my intention was to run six miles. My knee is not feeling so great so I didn't want to risk injury. I walked about four miles and decided to give my knee a rest.<br />
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I am going to continue stretching, hydrating, and preparing myself mentally. No matter what happens on July 4 I am so proud of myself for what I have accomplished. The Peachtree Road Race has been on my bucket list for years. I am going to cross that finish line!Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-21649540255696333702014-06-11T06:03:00.002-07:002014-06-11T06:03:45.266-07:00CrosstrainingThe Peachtree Road Race is coming up fast and I had to scale back on my running. My left ankle is giving me a little bit of trouble. I think it's my new sneakers. I tried lacing them differently and this seems to help. I also need to pay better attention to my form.<br />
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Anyhow, I've been walking. Yesterday I decided I was going to try to run. I took a quick nap after work, woke up, and it was storming! So...I went to the gym and jumped on the Elliptical.<br />
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I was planning to run this morning before heading to the airport. Thanks to scattered thunderstorms no can do. I'm torn. I don't do so well with running on the treadmill. So, I guess I will go to the gym and hop on the Elliptical again. I know I need to keep up with my cardio but nothing is going to prepare for the Peachtree but running. Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-26120649436431435632014-06-06T11:39:00.000-07:002014-06-06T11:39:35.455-07:00Run, Rest, RepeatStarting to feel very anxious during these last week before the Peachtree Road Race. I felt really tired on Wednesday. On top of that my left ankle was bothering me a bit. Even though it was National Running Day, I decided the only way I was going to participate was to read my latest edition of Runner's World. I even had to avoid social media because I was felt conflicted about not pushing myself to go out for a run.<br />
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I ended up going for a quick 20-minute walk. The next day I was still feeling pretty run down. A huge part of me wanted to push through the fatigue. I decided I needed another day to give my body, especially my ankle a rest. I reminded myself that rest and recovery is a very vital part of training. I'm so glad I did.<br />
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I just returned from completing Week 12, Day 1 (run 18 minutes, three times). It felt pretty great. I kept checking in with my body and I felt like I had another mile or so in me. This is a good thing. I am no where near 6.2 miles. I know if I keep up with this pace and listen to my body I will finish without feeling totally wiped out.<br />
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I am slowly, but surely learning that resting is just as important as running. The problem is knowing when I actually need rest and when I am just being plain lazy. I will continue praying for this wisdom and trusting the process.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTXCc6Rl9hY6B2Rpjw-AFOutuJ72STG0ajJM7XWiq6LW6FnvHzzPr-ftYAiu_Py1LRDiHjiFTWi7EyLlywQxcbLJII9yEYPk7dwR-uh0MIdnuCL3dtnJ2Vu8M02dpMI_Q5hjWqTGBw5So/s1600/rest.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTXCc6Rl9hY6B2Rpjw-AFOutuJ72STG0ajJM7XWiq6LW6FnvHzzPr-ftYAiu_Py1LRDiHjiFTWi7EyLlywQxcbLJII9yEYPk7dwR-uh0MIdnuCL3dtnJ2Vu8M02dpMI_Q5hjWqTGBw5So/s320/rest.jpg" /></a></div>Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-54568391004399068062014-06-01T18:30:00.001-07:002014-06-01T18:36:14.226-07:00Peachtree CountdownI went for a walk today and ended up running a little. I decided to run up the little hills for about a 1/4 miles. I did this three times during a four-mile walk. While out out my walk, I saw another person wearing his Peachtree training tee. I felt so grate ful for his smile and encouragement. <br />
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I also decided to keep a food journal and begin measuring my food again. This will really help me stay on track until the race. If I can stay healthy and injury-free, I'll give myself a great chance to have a really fun time during the race. I have no time goal (I did but I have been reading that it's a huge mistake to do so for my first 10k). I also read that I shouldn't expect that I will finish is double the time it takes for a 5k. I will finish when I finish. I just want to have the strength and endurance. I just want to cross that finish line with a big smile on my face.<br />
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Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-91052620964040979872014-05-31T08:06:00.001-07:002014-05-31T08:06:46.896-07:00All Kids Count 5kI wasn't too sure about this race. I signed up to do it solo. After picking up my bib, I was filled with so much self-doubt. <br />
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I acknowledged my fear and gathered my things. I spent a quiet evening home alone watching a movie and trying to calm my nerves. <br />
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My training hasn't been the best for the past three weeks. Headaches and fatigue. Now, this stomach ailment. At any rate, I was determined to show up and try.<br />
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Well, it wasn't as bad as I thought. My worst fear, being the last one across the finish line, did not come true. What I continue to find is a bunch of encouraging people who are willing to give you a high five, thumbs up, and encouraging words.<br />
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I ran the first mile. I took two walk breaks during the second mile. The third mile was rough. My run/walk ratio was probably 50/50. More than anything, I kept telling myself to run my own race and stop worrying about being at the back of the pack. I need to embrace and accept that I am a back of the pack runner. <br />
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As long as I finish in under an hour, I'm fine. I am out there doing something I never thought I could do -- running! So what if I'm slow! I did it and I am very proud of myself.<br />
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As I just tweeted, it doesn't escape me that in about a month I will be doing TWICE the distance. I will be ready. I need to stay healthy and injury-free. <br />
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I also decided to do another month of my plant-based challenge. I also think I need to stay away from eating out. Going home soon and my cousin, who is always so supportive, has already found some vegan restaurants for me to try.Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-47059884255777035552014-05-30T14:54:00.000-07:002014-05-30T14:54:17.080-07:00Towards the Finish LineBoy, oh, boy! I'm still here. I was so concerned about remaining injury free that remaining germ free escaped me. I have been sick off and now for about three weeks now. The last week was the worst.<br />
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It started off with a stomachache that turned into stomach cramps, headache, fever, chills, and diarrhea. I was soooo sick! I thought I was going to have to call an ambulance. <br />
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So, here it is the night before my 5k and I haven't run in a week and before that it was sporadic. I am not even sure I am going to be able to pull this off. My stomach still feels wobbly. As long as I just eat plain oatmeal and drink water, I should be fine. My aim was to run this one nonstop but we'll see what happens. I going to try to complete Week 11, Day 2 while I'm at it.<br />
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Five weeks until Peachtree and I am nowhere near where I'd like to be. I am going to focus on how much I have accomplished and not give up. So, now my aim is to stay healthy and injury free!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7RlS_tyO97N2vBY8XBqRjsQX4gV9mHWytiQAEcUngjYZlWsFdzeDBKid7lmjM5sd5qvKyz_-9Z_HovhD2tfKr3s9kzLlyxkSKlY5yHIEXiSaHqHwX9tRWDaVijnfPeh6y1csdlWzyFf0/s1600/WP_001637.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7RlS_tyO97N2vBY8XBqRjsQX4gV9mHWytiQAEcUngjYZlWsFdzeDBKid7lmjM5sd5qvKyz_-9Z_HovhD2tfKr3s9kzLlyxkSKlY5yHIEXiSaHqHwX9tRWDaVijnfPeh6y1csdlWzyFf0/s320/WP_001637.jpg" /></a></div>Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-13845915999880028462014-05-04T12:16:00.002-07:002014-05-04T12:16:42.023-07:00Two Months!I have exactly two months until the Peachtree Road Race! My training is going well. I am started Week 11. Repeating Week 11, Day 1 tomorrow. Although I have three weeks left in my plan, I am no way near six miles. I am barely running three miles. No matter what, I will get across that finish line!<br />
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This weekend I had a very unfortunate incident. I have been debating whether or not to blog about it. However, it is part of my journey and I want to be able to look back on it at some point. Anyhow, I'm running, minding my own business. This woman pulls up into a parking space next to the path, gets out of her car, and says, <i>look at that fat stomach!</i> I am not sure why she felt the need to say anything. Part of me wanted to stop and say something but I said a prayer for her and just kept running. Part of me wanted to go all angry black woman at her but it wouldn't have helped anything. I went to my car, text my friend about what had happened, and drove home.<br />
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I walked through the door and thought about crying but couldn't. I told myself I was not going to allow some stranger to steal my joy! You cares what anyone says to me. I am doing what I am doing for me, myself, and I! I also reminded myself that I have been very lucky. Most people smile, wave, and give me the thumbs up. There has been much more good than bad. I am doing much better out there sweating, with my fat stomach, than sitting on the couch, with my fat stomach, eating chips and ice cream.<br />
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I am so sorry that person felt the need to say anything to me. Maybe she thought I couldn't hear her because I had a headphones. Who knows...who cares.... Anyhow, I just wanted to get that out. I will not be bullied by anyone. Whoever you are, lady, screw you! You do not know anything about my journey! <br />
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It also brings home to me just how vulnerable we are when were out. I already felt a little uneasiness because I forgot my pepper spray. Even though the park was filled with people on the fields and playgrounds and I saw a police car patrolling around, I was still vulnerable in that time and space. I've got to do better about keeping my pepper spray next to my keys. What if that lady had come up and approached me? I do not run that fast. <br />
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A couple of months ago, <a href="http://www.wsbtv.com/news/news/local/police-search-man-they-say-tried-abduct-woman-out-/nfRmm/">some guy tried to abduct this 18 year old girl who was jogging in her neighborhood</a>. She had a pocket knife on her. Who knows...maybe she was trying to start a confrontation....Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-41269764757336878752014-04-29T15:01:00.001-07:002014-04-29T15:02:05.970-07:00Black Beans and Brown Rice Extravaganza!Well, I decided I was gradually ease into the 28-day challenge. I want it to be a lifestyle change, not a diet or a challenge. <br />
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Sunday I made Engine 2's <a href="http://engine2diet.com/recipe/black-beans-and-brown-rice-extravaganza/">Black Beans and Brown Rice Extravaganza</a> It's yummy. There's a lot of chopping but it is well worth it! <br />
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Sunday I threw in some salsa. Yesterday I ate it without any topping or dressing. Tonight I sprinkled a tablespoon of Bragg's Apple Cider vinegar in my bowl. This is definitely something I will add to my rotation. <br />
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Next I'm going to try making the <a href="http://engine2diet.com/recipe/plant-strong-burgers/">Plant-Strong Burgers</a> using lentils.Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-41955421392598583312014-04-23T17:41:00.000-07:002014-04-23T17:41:56.486-07:00Engine 2 Challenge<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyZceiZYCS7PvutqDzFgJZO1WLb6vDQ7R2QBJbxnaScK8BCCxKuGAPIFCBNB25hvn5hILUX8RrNXtz4P0rDYfZ-Oo2Om2zA963b3DDUJ3PhnAtRcBmOrlcx0ivBsUC7ZR9vEXnBYn2sOk/s1600/Engine%25202%2520Challenge%2520logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyZceiZYCS7PvutqDzFgJZO1WLb6vDQ7R2QBJbxnaScK8BCCxKuGAPIFCBNB25hvn5hILUX8RrNXtz4P0rDYfZ-Oo2Om2zA963b3DDUJ3PhnAtRcBmOrlcx0ivBsUC7ZR9vEXnBYn2sOk/s320/Engine%25202%2520Challenge%2520logo.jpg" /></a></div><br />
I am thinking about starting the Engine 2 Diet Challenge. I watched Knives over Forks a couple of years ago. For the most part, I have been semi-vegetarian. I really do not like meat, never had. I just do not like the texture. However, I do like a nice burger. I also like chicken and fish. <br />
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Right now, I probably eat red meat once every two or three months and chicken two or three times a month. Well, I take that back, I eat turkey sausage almost every day for breakfast. Other than that, I get most of my protein from beans and protein powder.<br />
Today I felt like crying. I’m sick and tired of being tired. I know a lot of it has to do with my consistent running. The other part is my thyroid. I am convinced this increased dosage is doing nothing for me. If I go back, she’s only test me again and probably give me another increase.<br />
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So, I have been researching thyroid function to see if making any nutritional changes might help. This is one of the reasons I am thinking about doing the challenge. I have already tried a few of the recipes. I especially liked <a href="http://engine2diet.com/recipe/raise-the-roof-sweet-potato-lasagna/">the Raise the Roof Sweet Potato Lasagna</a>. I think it will be challenging and interesting to see if I can get more sustained energy from eating a plant-based diet. <br />
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Well see…. Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0tag:blogger.com,1999:blog-6635620842360759441.post-5077785467678798972014-04-20T17:26:00.000-07:002014-04-20T17:26:03.506-07:00Easter Brings HopeToday was a beautiful day. Easter has always been my favorite holiday. I love the message of resurrection, renewal, rebirth, and hope. How light comes from darkness....<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCti44ePlVp61j2c0joqSfJf3_ApbnaRzW8yY0AouTUCbNiM2Erg-tzBOgzFATnZSUwyyH6rFiD6zb-hLHOcEXCVNO4fM0_YoHdRRgyBHfsEFhvZ3etvK5qCDua7_Q6PsEogjUnWUkODE/s1600/hope.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCti44ePlVp61j2c0joqSfJf3_ApbnaRzW8yY0AouTUCbNiM2Erg-tzBOgzFATnZSUwyyH6rFiD6zb-hLHOcEXCVNO4fM0_YoHdRRgyBHfsEFhvZ3etvK5qCDua7_Q6PsEogjUnWUkODE/s320/hope.jpg" /></a></div><br />
Today I tapped into that message of hope and checked off a goal on my fitness list. For the longest time, one of my goals has been to be able to run around this loop at Wills Park. This is the path I usually walk. I know that in order to prepare for Peachtree I need to be able to run uphill. It was my intention to try running around this loop in June.<br />
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Last night I spent some time catching up on my blog reading. I read something about how running is also mental. So I spent some time visually myself running around that loop. For whatever reason, when I woke up this morning, I decided to give it a try. I did it! I really took my time, checked in with my body, stayed present with my thoughts, focused on my breathing, and run around that loop 1.25 times. So, now my next goal is to do two laps. Before my race, I will complete four laps.<br />
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Today was a real confidence-builder for me. For the first time, I believe I can be well-prepared for this race. I know it is a little out of my reach, but I can do my best to be as prepared as possible. Steps Toward Serenityhttp://www.blogger.com/profile/07619116067288304134noreply@blogger.com0