Love on Purpose

During my run this evening I didn't really think about pacing, or hydrating, or splits. This evening I was thinking about love. My heart was full and my mind was occupied with how to express the love I felt at that moment for those whom I love. I was able to run this evening because someone loved me enough to take care of my children--picked them up from after care, kept them occupied, fed them. Parents out there know that this is golden!

As I drafted my thank you letter in my head, I remembered other instances of love in action and at that moment as I meandered through the Vanderbilt campus on a balmy fall evening, I felt at peace. And the spirit whispered to me, "that is your purpose." Ah, to love.

When we think about our specific purpose here on this earth, I think we feel an obligation to be these grand things.  Sometimes in our quest to be a person of purpose, we miss the opportunities to simply love. That's the reason we were created. Don't believe me? Go check the book of Genesis. God created us out of his want to love, to connect. And all throughout the Bible it's about Him wanting us to be with him and love him and show love to us. We complicate things and underestimate the importance of love.

Much of what I do is rooted in love, in some form. I help people because I love people--even when they don't love me. I love on little children because you never know if they're getting enough elsewhere. I workout because I genuinely love it and the results. I run because once I get into a rhythm, I love it. I blog because I hope in my heart that someone is helped or changed by something I've shared. I love seeing people strengthen their wings and fly. And I believe that because I live love, it is given back to me one hundred fold in so many different ways.

Oh, you thought this blog was about running? It is...sort of.

Warrior Within

Today I ran in the Wounded Warrior Project 8K—before you run off and do the conversion, that is approximately 4.97 miles. It’s probably one of my favorite races to run. Not because of the course, or the swag, or the entertainment. It’s one of my favorites because of the wounded warriors themselves.  While I am thankful for their service, what touches me more is their indomitable will to move forward. The soldiers whom I see running in the race or in the bike ride inspire me to push beyond what someone else may see as my “possibility.”

Around the 4 mile mark today I was passed by a soldier in a face mask and combat boots who was pushing another soldier in a wheelchair. Back at the 3 mile marker I saw the older man from last year pushing his walker along the course—head down, eyes focused, moving forward. Another team of solders had finished the race—carrying Old Glory—and ran back to escort and encourage others towards the finish line. Even at this event, they were giving their time in service to others.

This year has been tough. I've been told three times, by three different doctors to stop running. One told me to stop lifting heavy weights. Another told me to stop doing lunges and squats. For a minute I did heed their advice. And then my spirit started to question what was really possible. What more might I accomplish if I simply push past this moment?  Should I surrender to what they say is possible?

Don’t get me wrong, I know that we have to heed our doctor’s advice. I understand their reasoning. But I also know that their word is not law. Five years ago a team of doctors kept telling me that I would develop diabetes…yeah, NOT. Instead of letting their prognosis debilitate me, I take better care of myself. I make sure I take a rest day, stretch, ice as needed, get monthly massages, etc. etc. etc.

"Heroes" running for Heroes

So running among the warriors in this race this time around, I felt somewhat kindred. While our scars are of different origin, I understand a little bit about the spirit, the will, the vision, the courage it takes to move past “can’t” into “can.” I know what it feels like to conquer. Even as all my co-workers passed me, it didn't bother me the way it did a few months ago. Just being there with the ability to finish was enough for me. When I tell you that I took moments to enjoy the colors of the trees, encourage a few other runners, shout out to my co-workers, high-five volunteers...just being there was freaking awesome.

The icing on the cake for me during this race is when, at 4.39 miles in, a 60 year old gentleman with one hip and a survivor of a number of knee surgeries told me that I kept him pushing up the hills because I wouldn't stop. We made a pact to run the final stretch and not let each other stop. When he ran across the finish line I gave him the biggest hug. This life is magnificent! Use your pitfalls as opportunities to triumph and inspire others. Today I remember that all things are possible, if I have the faith to believe it and the will to move towards the vision. 

F2F Focus T25 Challenge!!

No, it's not New Years. No, I'm not on team two piece. No, I'm not trying to fit into a dress. Someone reason asked what I was traning for. My answer? LIFE!! My quest to lose this last 30-40 pounds is purely because I want to.

And then came Shaun T's Focus T25: 25 minutes a day, 5 days a week, for 50 days. Dude!!

Want to join me? Order your challenge pack then connect with me on Facebook or Instagram (@jlawf2f). Order by July 31st and you save $80!

Starting August 1st, I promise to share my journey with you and I ask that you do the same. Whether you know it or not, your journey will inspire others to make changes in their own lives. And that's really the point, right? To be our best selves.

Let's do it!

Your Cardio Routine is Making You Fat

Thank you!! I hope people really start understanding this. If you want to lose "weight," then yes, do two hours of cardio. But if you want to lose fat, hit the weights and scale back on the traditional cardio.

Cardio is for cardio-respiratory health, so yes, you should do it. But if you're talking about changing your body composition for the better, increasing your metabolism, and getting a hard body (look at sprinters versus marathon runners; look at crossfitters versus cyclists) then hit the weights, baby!

Read the article below by Jim Karas and share your thoughts.

Your Cardio Routine is Making You Fat | Yahoo! Health

Get HIIT!!

The following is an excerpt from GlobalFit - Changing lives through physical activity

Wellness Notes:


Get Results in Less Time with Interval Training

Swedes call it 'Fartlek,' which means 'Speed Play.' In any language, Interval Training is a simple, safe way to energize your workout. Best of all, it can also improve your fitness and your health in less time than currently recommended, according to new research.

What is Interval Training?

Interval Training breaks up your aerobic workout by alternating short periods (or intervals) of high-intensity activity with longer, low-intensity 'recovery' periods.

Interval Training can strengthen your heart, increase your body's aerobic ability (how it takes in and uses oxygen), and burn more calories than a regular aerobic workout. The frequent shifts also improve your body's ability to handle stress and keep you mentally alert.

How Intervals Help

Researchers tested one type of interval. Middle-aged, sedentary men and women cycled vigorously (at about 90% of their maximum heart rate) for one minute, and then they cycled easily for one minute. They performed this interval 10 times, for just 20 minutes of total exercise, three times a week.

That's just 60 minutes of exercise a week, and still, the researchers found significant heart-health benefits. Other studies have found that it helps cardiac patients (who exercised under a doctor's supervision) and helps control blood sugar, lowering your risk of type 2 diabetes.


DIY Intervals

For more experienced exercisers, Interval Training can help break past a fitness plateau. While exercise physiologists have calculated precise interval formulas for professional athletes, you can easily apply the basic principles to your own cardio workout.

▪ Warm-Up

Always do a short warm up for safe training. You'll need to be limber for the high-intensity interval.

▪ Pick Up the Pace

Whether it's walking, running, climbing, or cycling, go at a moderate rate for five minutes, accelerate for one minute, then repeat. As your fitness level progresses, you can shorten recovery time from five to three minutes.

Many treadmills and other cardio machines have built-in programs to increase intensity for short intervals; other machines can be set for manual, so you can adjust the speed, resistance, and/or incline at will.


▪ Intensity

During high-intensity intervals, you should push your limits to work and breathe harder, but not to the point of injury. Let your body tell you if it needs to go into the recovery period before your prescribed time.

The heart rate monitors on most cardio machines can help you stay in a safe, but challenging, zone.


Do It Faster

If a lack of time is what's keeping you out of the gym, then try Interval Training. With short (but focused) 20-minute sessions, you can get many of the benefits that you want.


Yes, longer sessions will burn more calories and build more muscle, but exercise shouldn't be an all-or-nothing proposition. Start with a little. Once you see results, you can then decide if you want to prioritize more time for exercise to quicken your progress.




Sources:

Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. Journal of Physiology. 2012 Mar 1;590(Pt 5):1077-84.

Hood MS, Little JP, Tarnopolsky MA, Myslik F, Gibala MJ. Low-volume interval training improves muscle oxidative capacity in sedentary adults. Medicine & Science in Sports & Exercise. 2011 Oct;43(10):1849-56.

You should consult your physician before beginning any exercise or diet program. GO Newsletter articles are offered as introductions to basic concepts and are not comprehensive or necessarily applicable to a particular individual's circumstances.

Fueled by Victory

The day God gave the Amorites up to Israel, Joshua spoke to God, with all Israel listening:  “Stop, Sun, over Gibeon; Halt, Moon, over Aijalon Valley.”  And Sun stopped, moon stood stock still until he defeated his enemies. ~Joshua 10:12-13

Consistent. Relentless. Tenacious.



Some people don't believe me when I tell them that my fitness journey has helped me grow into a stronger Christian and a stronger person (mentally, emotionally). It sounds crazy considering I have battled with weight all of my life. But God used the one area of my life that had always been a struggle to be my ministry. Amazing...my purpose is rooted in my struggle. The principles and lessons I learn on my fitness journey help me along the other paths in my life. Principles, with their lovely selves, can be applied to anyone and just about any situation.

The other morning I was facing a personal crisis and wanted to crawl into a ball and just give up. I went through the motions of getting dressed and getting everyone out the door, all while fighting against the "take me now" screaming in my head. I got in the car and looked in the rear view mirror. I looked at myself and I look defeated. Me? Not Fit Girl? And then I recalled mile eight of the 2012 St Jude Music City Half Marathon when my ankle was on fire, my calves were cramping, and my pace was slipping. I remember telling myself, "It's not over. Finish strong." My gait changed. I was no longer whimpering. The only option I gave myself was to finish, and do it well. So, I fixed my form, stopped the whimpering and still hit a PR. But it doesn't' stop there.

With legs cramping and energy low, I changed and made it to my flag football game. I played a full game--offense (center), defense (defensive end), and special teams!! My very first play I dropped the ball because my hands were cramping. From that point on I told myself, "If you're gonna play, then play hard." No one watching that game would know that less than an hour beforehand I had done a half marathon. 

What point am I trying to make?

April 28, 2012

When you go into battle, you go with the hope of victory fueling you forward. If you don't have that hope of victory, why are you even fighting? And being Christian the fire is even bigger because I know with surety that I will be victorious--if only for the glory of God. 

Victory. I cannot even describe what it feels like to someone who hasn't tasted it. But once you know victory in any area of your life, it spurs you forward to the next conquest, the next challenge. I imagine the Israelites felt that way as they defeated thirty plus (32??) nations on their quest to claim the Promised Land. Joshua was so sure of victory that he had the audacity to ask God to let the sun stand still so he could keep whooping tail. What?! Ooooo weee!! When you know the taste of victory,you are not easily defeated.

As you gear up for your workout or preparing your meals, or even just facing your life, ask yourself if you are fueled by the hope of victory. Is that illustrated by how you carry yourself and go through life? Or are you limply fighting, awaiting defeat? Be fueled by VICTORY!

Upcoming and Ongoing

For the past couple of years I've planned my races in advance and paid for the big ones early to take advantage of any cost savings. This year I suppose it was a blessing that I held off on paying for some  because I have had to change my plans SEVERAL times. Between baseball practice and games, softball, dance classes and a recital, work and life in general it's mid year and I've yet to get some bling! 

The only race I've done for 2013 was the Cupid's Chase back in February but it wasn't chipped time so I don't want to use it for my stats. I had to bail on the Color Run, but again, it wasn't timed so really wouldn't have helped my record. Not that I'm an elite runner or anything, but your stats help you guage your progress over time. Kind of like your report card. Sometimes I look at my record on www.athlinks.com just to remind myself how far I've come. 

I guess you really should be careful what you wish for because I'm now facing three back to back races:

• Josh Byers 10K on May 27th
• Fired Up 'N Fit Adventure 5k on June 8th
• Franklin Half Maration on June 22nd

And I must say that I feel freaking fabulous! My ankle still bothers me, but I've learned that I just need to allow myself time to recover and not push too hard. The crazy thing is that I only feel the pain when I'm done running. Usually, if I can just keep moving it resonates as a dull ache and doesn't stop me. But afterwards? Lord-a-mighty! I need ice, my old lady cream, and my brace. I think in the winter I may go ahead and have the cysts removed. I know it's crazy, but I don't want to miss out on either of the September races I have my eyes on or the Run Like a Diva Puerto Rico. Priorities!!! 

In addition to some awesome running progress, I've made some serious progress with my lifting as well. Honestly, a part of me was frustrated with HM training at first because it meant decreasing the number of lifting days. This momma love iron!! My current schedule is three days lifting (M,W,F) with a focus on legs, back, and chest on both Monday and Wednesday. Then on Friday I hit arms, shoulders, and abs. I also run three days a week (T, Th, Sun) with a focus on speed, tempo, and LSD. This programming is paying off. I've lost about 6.4 pounds, feel stronger, am running a little faster, and basically am in steady baddass mode :) 

Stay tuned!! I'm hydrating and carbing it up now for a eight mile long run. Really I'm supposed to do nine, but I woke up late last week and only got in 6.86 so I don't want to push too much. We'll see how I feel. Be Fit 4 LIFE!!!!

Seeds and Soaring...They're Related

Gardening is not my thing. Ask any of the plants I have killed...including the cactus. My lack of gardening skill noted, this morning I woke up thinking about planting and seeds--but not vegetation. The musings on planting, seeds, and harvest led me to thinking...

1) Do I seek to plant seeds in fertile ground?

2) Am I fertile ground, ready to receive seeds from others?

Before you mosey on to the next running blog thinking my laces are too tight, humor me.

Do I seek to plant seeds in fertile ground?

It's been my experience that people make a show of seeking answers. Some people ask you the "how" when they haven't discovered for themselves the "why" and aren't accepting of your "how" when you tell them. I can see the "what you talking about, Wills?" look on your face.

If you've lost weight, think about the number of people who ask you how you did it. If you tell them it took a lot of hard work, eating right, consistent decisions, and time they don't really want to hear that. They move on to the gimmick or quick fix. They, my dears, are not fertile ground. Or perhaps, you share something and they negate everything you say or keep saying "I can't" or "I don't like." Again, not fertile ground. With these types you will have to let time and experience wash away the pebbles that prevent the seeds from taking root.

You know fertile ground because they accept the seeds and you see evidence of growth. They start thinking about their choices. Or they follow up whatever seeds you gave and request more seeds. They put action to words. This, my dears, is fertile ground. As a coach, when this happens I am ecstatic because it tells me that something inside has changed. And no matter how much people focus on the exterior, lasting changes are born from within. Think about it. The exterior beauty of a tree doesn't last long once disease sets in at it's roots.

When people I've coached text, email, and call me while they are grocery shopping, I know that's good ground. When they make a choice to walk while their kids are at baseball practice, I know that's good ground. When they ask about the benefits of strength training or even what is strength training, I know that's good ground. I know that person is taking those seeds and nurturing them in order to see growth.

Feb 2007 to May 2013

Don't exhaust and deplete yourself throwing seeds around. Those seeds are powerful and should be planted with care. Use discernment to determine if it's good ground. Listen to what people are asking you. Listen to their answers. Observe their actions. Is this the ground in which you want your seeds planted? Will this person nurture the seeds? I share information and am willing to help anyone, but the level of my help is dependent upon the type of ground I perceive them to be.

Am I fertile ground, ready to receive seeds from others?

A few years ago I attended a women's conference at my church. One of the nuggets that I keep from that conference is "spend time in the company of eagles." At the time I felt more like a chicken pecking around on the ground, but now I understand. When you are in the company of eagles you get excited--excited by the site of them soaring and excited at the possibility of YOU soaring. You learn from other eagles the skills needed to lock your wings no matter how strong the wind or when to stay put and fly later.

 

Wait, wait, wait. I went from seeds to eagles. They're related.

 

The point is, as much as I think I know how to traverse this journey, am I willing to receive direction and knowledge from others? Do I take the seeds they give me and DO something with them? Do I open myself up to "watering" and growing?

 

As great as Serena Williams is, she has a coach. She has a team of people who are there to help her be the best athlete she can be. I recall reading a quote from Ryan Hall when he realized that perhaps being his own coach wasn't the best way to progress. God designed us to need each other. When we make ourselves good planters AND good ground it's a beautiful thing. It means that we continue to grow as those around us blossom.

 

All this talk about planting and growing in the midst of Spring has me considering the gardening thing again...Lord help the world of flora. Maybe I'll just stick to fitness :) 

Save a Dollar, Make Ya Hollah!

My little sister shared the following post on Facebook:



Save a buck or two!



"Let me share my frustration with you, Facebook. So, I'm not the best eater, but I do what I can. Every now & then, I splurge & buy a little something for myself. Keep in mind I'm an unemployed college student, so I can't afford to trick off in the grocery store all the time. Last week I decided to get some fancy deli meats & cheeses. Even got some fresh produce & fancy 9 seed & grain wheat deli bread for my sammiches. Cool. Sammiches are DELICIOUS. Fast forward to today, I go to make a sammich. I have a whole half of MOLDY deli bread. Lemme tell you something. I don't eat sammiches enough to eat an entire loaf in one week, but I'm TIRED of wasting money & food trying to eat "healthier." $4 on bread that molds in 7 days. I could have spent $2 on bread that would last 2 months. This is why people buy cheap stuff. We don't have time or money to waste buying expensive food that doesn't last."

And of course, Big Sister is here to help. I know she's not the only person out there feeling the strain and frustration of eating healthy while on a budget. Let's face it, the grilled chicken wrap is not on the Dollar Menu. A box of my favorite quinoa costs $6.99 while a bag of white rice costs about five dollars less. So what's a F2F'er to do??

 

There are a few rules and tips I use when I grocery shop that I hope will help you.

What is your goal/purpose?

It can be confusing to decide on the best options when you hear so much about gluten free, organic, whole grains, farm raised, farm fresh, non-GMO, non-growth hormone injected, etc. etc. etc. With all of the studies and options out there, you have to decide your goal. Are you concerned about gluten? Then that should be a priority when you shop. Are you adamant about using and eating organic products? Then that should be a priority when you shop. However, if you don't really understand the hype and don't really know the difference, then don't spend the money. Do a little research, try a couple of products and then decide if you want to make it a shopping priority.  

Save then Plan, Plan to Save 

You see it all the time. Experts say plan your meals then go to the store, but I beg to differ. What works best for me is having staples on hand--which for me includes things like cans of black beans, eggs, egg whites, tuna, frozen chopped onions, canned tomatoes, high fiber oatmeal, frozen fruit, raw sugar, almond milk, etc.--and checking to see what items are on sale at my ususal grocery stores. Sometimes I luck up on deals while I'm in the store then I'll create a recipe using the things I have on hand.

 

For example, my local Walgreens had cans of pumpkin on clearance for like 24cents a can. I grabbed about six of them and then created pumpkin protein shakes, pumpkin protein muffins, and a crustless pumpkin pie for my boys. And yes, they all turned out great.

 

It may be helpful to you to have a couple of meals in mind but don't stick to those plans if they are harmful to your pockets.

 

Speaking of sales. I personally check Publix's (www.publix.com) weekly BOGOs and Kroger's (www.kroger.com) 10 for $10 or the coupon booklet they send me. I love Arnold's bread but it can be expensive, so I catch it while it's on BOGO at Publix. And to preserve it (because we really don't eat a lot of bread in my house), I keep it in the fridge. Also, check out some of the discount grocery stores. We have an Aldis near me and they have some name brand items for less than what I would pay at other grocery stores. You don't have to shop at Whole Foods or specialty health stores unless that is a priority for you (see the previous section). And don't forget to comparison shop. "Save a buck or two!"  

Keep It Simple

I fully admit that I skip past recipes that have more than ten ingredients. Seriously, "ain't nobody got time for that!" The beautiful thing about eating whole foods is that they already taste good. Cooking it should enhance their flavor, not hide it. Oh, and if it calls for crazy stuff like rolling out dough or requires some fancy equipment beyond my food chopper, a knife, a mixer, or a blender then I say, "No way, Jose."

 

One of the ways I create is by using recipes as a starting point. I'll read over a couple, check what I have on hand, and think about how I can change the recipes to suit my tastes. Keeping both the ingredients and the prep simple means you're more apt to create again. Remember, you're doing this eating healthy thing for the rest of your life.

Try One New Thing

My journey to fit has evolved over time. There are still times when I mix the good with the not so great, but for the most part I've overhauled my "diet" from what it used to be. One of the ways I've done that is by exploring food options.

 

I like to meander through the produce department and see what veggies are there that I haven't tried. Sometimes I'll google recipes while I'm standing there to see what the possibilities are. Who would have ever known that I would love spaghetti squash? Asparagus?? I don't ever recall eating that growing up, but now I absolutely love it. There was a time in my life when I hated spinach and now a bag of fresh spinach is a staple for me.

 

I encourage you to pick up one new item every time you shop. It will help you add variety and expand your palate. And think about the benefits to your body! Have your read all the wonderful news about lentils?? (I have a blog entry about it, check it out) Power packed, baby!

 

My one word of caution is to make sure that the new item fits into your budget. If it's on sale, sure, throw it in the cart. If it's going to break the bank, try it another time.

 

Fresh and Frozen

When I first started eathing healthier I would load up on fresh veggies...and a week later I would stress because I hadn't used all of them. Maybe you have money to burn, but I do not. Then one day I strolled down the freezer aisle and saw bagged chopped onions. Hmm...Add to that, "frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets, says Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas...Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed." (www.eatingwell.com)

I'm sold! Now I buy most of my fruits and veggies frozen not only because it saves money, but because it also works for my life. Everytime I hit the grocery store I usually load up on frozen chopped onions, seasoning blend, 3 pepper and onion blend, broccoli, corn, cauliflower, carrots, green beans, and even brown rice (yes, Publix sells it frozen for a little over $1). Be mindful to get the plain old veggies--no salt, additives, or butter. Frozen fruit is freaking awesome! I mostly use it in my protein shakes or to make treats for my boys.

Typically I buy fresh lettuces (like green leaf) or bags of green leafys (kale, arugula, spinach) because I use those daily. I also buy fresh squashes, avocados, peppers, tomatoes, bananas, grapefruit, oranges, plums, grapes, etc. But I limit my purchases to what I know for sure I will use that week.

 

Hopefully these tips/rules will help you along your journey. Don't let food costs keep you from doing what's best for your body and don't let the plethora of options overwhelm you. You're in this for life, so you have time to fine tune it.

Pennies and Mustard Seeds

Once upon a time there was a 300+ pound woman who wanted to lose weight. She joined gyms, she enlisted personal trainers, she drank fancy shakes, she paid to count points...and then her money started getting funny and she had to be creative. One day this lovely lady thought, "what can I do that doesn't require a gym, doesn't require a trainer, doesn't require fancy equipment, and can be done at any time of the day??" (insert dramatic music) Alas! Our heroine discovered that to walk/run all she needed was a pair of shoes and the open road, er, sidewalk....and she lived happily ever after. 

Well, sort of.

The thing that drew me to running was the cost. You really can run and/or walk without a huge investment of capital. I started this journey in a pair of used Nike running shoes purchased from the Salvation Army. When my toes kept going numb and my toenail fell out I realized that they were too small for running. My mother--not fairy godmother--bought me a brand new pair of running shoes (New Balance WR769 NBXs, orange). Oh, happy day for my toes!  When I realized that I needed some way of timing myself I bought a stop watch on clearance at Target for $1.74--it just needed a new battery.

To this day, I keep my running fairly low-tech and search for deals on the gear that I really want--I save my money for race entry fees. Below are some of the ways I save on shoes, clothing, and gear.

Shoes: 

You do NOT have to have the latest version of a running shoe. The running store will keep the latest on hand and of course they'll recommend it to you. However, once I'm fitted for a shoe and know the brand, I make my purchases online. And I score deals by buying the older versions of the shoe. I just recently purchased a pair of Brooks Ravenna 3s for $79 and a pair of Brooks Adrenaline GTS 12s for  $72.  You can get a great pair of shoes and a price you can afford. 

www.brooksrunning.com

www.amazon.com

www.zappos.com

www.runningwarehouse.com

Activewear:

Starting out I just wore a cotton t-shirt and leggings (fashion leggings, not fitness leggings). Now I know the value of driwick! Most of my activewear is purchased on clearance from Target (Champion is actually a pretty good brand), Old Navy (their stuff is so cute!), Wal-Mart (yes, I said it!), and JC Penny. If you can afford Athleta and Lululemon more power to you. Remember, you're basically paying for clothes that you will stinkup with sweat, just saying. People love my $5 "Super Girl" and $7 "Kiss My Sass" shirts.

www.oldnavy.com

www.target.com

www.jcp.com

Gear:

The most useful gear I've ever purchased has been my Nike pod (before the app was available on your phone), my weight lifting gloves, and my Pyle heart rate monitor. Unless you're an elite runner I don't see the value in other techy gear. You really don't HAVE to have the latest and greatest gadgets to improve your running. Only time and consistenty can do that.

Be sure to check Groupon, Living Social, and Amazon for great deals. I've also found things on clearance at local brick and mortar stores--like my Nathan dual hydration belt for $6.99 (normally $39.99). I scored my Pyle heart rate monitor (with chest strap and watch) for $22 and it works better than the one for which I paid full price. Go figure!

Race Fees:

Yes, I even save on race fees whenever possible. I'm blessed because my company offers a $25 reimubursement for up to five races per year, plus they sponsor a couple throughtout the year for organizations to which we donate. 

Outside of that I've learned to register early whenever possible. Typically I plan for half marathons a year in advance and pay the entry fees in February. The only risk with that is if something comes up and you can't race; you lose that money as they do not offer refunds. You should be mindful of the price increase dates for races in which you're interested. 

If you're traveling for a race, try to get a group to go so that you can split the costs. Also, search out group discount codes. Ask around for Friends & Family discounts on hotels. Register your credit card with frequent flyer programs and start earning points with your purchases. Volunteer with organizations that sponsor race entry (like Girls on the Run). 

As a single-income single-parent I've learned how to stretch what I have and "make it do what it do." Don't let money or lack of anything be a deterrent to reaching your goals. Be creative and think of ways you CAN accomplish your goal instead of excuses as to why you can't. It's easy to give up and sit on the side lines. But it takes risk, effort, and faith to decide to be in the game.

 

Rewind and come again...

In about six weeks I will run in the Iron Mom Half Marathon...and I'm starting to feel a little worried. I'm not concerned about finishing it because I know that I can cover the distance. My concern is how well I finish. I believe firmly in training so that I finish strong. In my humble opinion, you enjoy the race more if you feel strong throughout. Yes, you'll have tough spots and low points but overall I like to finish feeling like I conquered the world and can kick a little more chicken, as my Pastor would say. 

Currently I'm training for the half while also finishing up Jamie Eason's LiveFit program. My miles and my real life are suffering so I'm thinking I need to rethink my plan. I know part of the issue is that I'm not eating enough to fuel my body for everything I want to accomplish. Thirty minutes into a run I feel like every ounce of energy I have is gone. The longest I've run so far is a little over five miles. 

So, as much as I love lifting and love the results I've seen with the LiveFit program, I think I need to revise my plan. I don't want to lose the lean muscle I've gained so I will continue to lift, just not as heavy and not as frequently. Right now I'm lifting six days a week, running three days a week, cycling one day a week, and swimming one day a week. Plus softball (doubleheaders) once a week. The result is that I'm too pooped to be effective in other parts of my life, i.e. laundry and dusting. 

To keep myself balanced over the next six weeks I'm going to cut back lifting to three times a week on my non-running days, run three days a week (speed, tempo, and long run), cycling one day a week (on one of the lifting days), and swimming once a week (on Saturdays, after my long run). That means I won't be finishing Phase 3 of LiveFit, which sucks, but I'll pick it back up mid-May and continue to focus on cutting my bodyfat. 

In the meantime, I think I will take a CEU course on nutrition to help me with fueling adequately. Over the course of four years I've lost and kept off over 100 pounds but I still have about 30-40 pounds to go before I reach my tentative weight goal. This is probably the toughest part of the journey because the weight is not wanting to budge and I have to adjust my approach. The things that worked before don't seem to be working right now, so I need to rewind and come again. 

To quote Jay Z, "It's all about progression...can't be afraid to fail, in search of perfection." Not that I'm pursing perfection, but you get the point. Sometimes you have to tweak things and readjust along the journey, and that's okay. Just don't ever stop or reverse route. Move it forward!

Statement of the American Council on Exercise Regarding NBC’s The Biggest Loser®

A couple of years ago I stopped watching The Biggest Loser. I don't know why but it no longer had the same effect on me. Instead I started watching "Heavy" which seemed more pertinent to me. BL is great drama, but it is not a true look at the journey from fat to fit.

Statement of the American Council on Exercise Regarding NBC’s The Biggest Loser®

Standing in the Sun

There are some moments in life that you don't forget. One of my earliest memories is standing on the sidewalk outside my family's home in Chicago and just staring at the sun. I remember the brilliance of it. I remember it was just me but I wasn't afraid. I have no recollection of what I did before that moment or afterward or why that moment even sticks out.

Since then there have been a plethora of memories, some I would rather forget and some my mind has blocked out without my permission. For the past week one memory keeps coming back to me. I think it may have to do with a friend of mine and his recent struggle with diabetes.

Picture it. December 2007, I was pregnant with twins and in my third trimester. For those who aren't aware, anytime you're pregnant with multiples it's considered high risk so you have extra appointments and tests that are run...so much fun really. After one of these "routine" appointments I was told that I had gestational diabetes and was directed to admit myself into the hospital--like right then. I stayed in the hospital a few days while they played around with my insulin levels. Finally, on Christmas Eve they let me go home. But life did not go back to normal.



Preggers with my twins, 343 lbs



I felt like a prisoner in my own body. In the morning I had to prick my finger to take my blood sugar. I had to inject myself in the stomach with two different types of insulin and then I had to eat within a certain timeframe. I remember waking from my sleep with the shakes because my blood sugar had gotten to low. I remember almost crashing while waiting to eat at a restaurant--because I waited too long to eat after giving myself an injection.

Along the way the doctors would say, "You'll probably develop type 2 diabetes." Even after I had the babies they made this pronouncement and even supplied the tidbit that most babies born to mothers with gestational diabetes will develop diabetes. Every time they pronounced that sentence for me and my babies I would say, "No, we won't."

When I would wake up at 4:30am and walk the dark streets of our subdivision I would recall the knowing look on the doctor's face--and I'd walk faster. Every time I looked at a package of food I'd remember that 15g or carbohydrates is one serving.

And then I was denied life insurance. Not because I had any medical problems. Not because I lived a wild and crazy life. I was denied because of the probability that I would die prematurely. There I was 300+ pounds at 32 years old...with a history of gestational diabetes and a "normal" blood sugar level of 112.



My babies, all healthy weight ranges and diabetes free



I would love to send a letter with pictures to my former doctors and insurance agent thanking them for helping me set my will. They will probably never know that their sentences helped me find a road to freedom. It has not been easy. I've taken a few detours. But always when I want to quit, I remember those sentences and the depth of the hopelessness I felt. And then I remember me today and I look at my healthy babies (now big boys)...I can see the brilliance and I'm not afraid.

Proudly Peculiar

I'm different. 

And no, I don't like the song; I'm just stating a fact. Not only am I a different person than I used to be, but I'm a little different than those closest to me. It makes life a little uncomfortable sometimes. There are times when it seems like I have more in common with my faraway Facebook and Instagram buddies than I do with those closest to me. It sucks not having a friend to meet me at Planet Fitness at 5am. It sucks not having anyone at the finish line cheering me on. It sucks...but it's made me stronger and I've grown to like working out and running alone. Not everyone understands my motivation. And that's okay. Until I traveled this road I didn't understand it either. I was reminded of my differentness recently when talking with two of my friends about my upcoming cruise. 

In ten days my family (basically, me and my three little boys) will be setting sail for the Bahamas. Am I looking forward to the relaxation, festivities, and food? Of  course! But I'm also going to stick as closely as I can to my plan. I've already printed out my workouts for the day and plan on checking the policy on bringing food on to the ship (who does that??) so that I can bring my protein powder, bars, and pre-workout powder. I already know that some of my allowable 12 beverages will be almond milk for mixing with my shakes in my shaker cup. 

I haven't always been this diligent. 

                                                  

Carnival Cruise Dec 2009

In 2009 when I cruised with my Mom and my aunts I didn't even bring sneakers. When they went to the sky deck to workout I walked around the track in my flip flops. I remember that I signed up for a yoga class and did it in my denim skort and flowery (non-activewear) tank top. Fitness was not a factor in my packing!

My second cruise was after I caught the fitness bug and completed a half marathon. That time around I packed workout clothes and actually worked out while on board. The only time I ever enjoyed running on a treadmill was onboard that cruise while looking out over the ocean. Talk about motivation! My eating on the cruise, however, was not the best.

Carnival Cruise 2011

This is cruise number three and I'm in the midst of training for another half marathon and finishing up Jamie Eason's LiveFit program from BodyBuilding.com. Since January I've been working my tail off and  seeing results, so I don't want to blow it for four days. I'm in phase 2 of the LiveFit program and will be in week three of my half marathon training--and it's only a ten week schedule so every run counts.  

Going on vacation does not mean you take a vacation from exercising. Exercise is not something that I do just for poops and giggles. I do this because  my body needs it, it makes me feel better, it makes me look better, and I like it. Do you take a vacation from eating? Do you take a vacation from smoking cigarettes? Do you take a vacation from breathing? 

It's okay if people look at you like you're peculiar when you do things differently. It's okay if they don't understand. Have grace with them, but keep on practicing healthy behaviors and doing what you need to do to stay the course. Once upon a time you didn't understand. My hope, my mission in life is that those around me grow to be as peculiar as I am when it comes to their health. It's my peculiarity that keeps my blood pressure, cholesterol, and blood glucose in the "desirable" range. It's my peculiarity that allows me to switch between misses and juniors department versus the plus sizes. It's my peculiarity that has me steadily making progress while those around me have gained or stagnated. It's my peculiarity that inspires those around me to lead healthier lives. Being peculiar rocks ;P

Busted: The Truth Behind 10 Common Food Myths

The truth will set you free!!! I have a snack basket near my desk and so often people ask, "Is this low fat?" It annoys me, but I have to remind myself that they don't know the truth yet. A balanced diet means you have a mix of carbohydrates, fats, and protein daily. Some people may opt to go with more protein because of their goals. Others may need more carbohydrates because of their activity level. Your balance may not look the same as the person next to you. Educate yourselves, try a few different options, and do what works best for your body. Happy reading and healthy eating!!

Busted: The Truth Behind 10 Common Food Myths

#fat2fitposse

Back on the Pill

Over the past couple of months I've been ebbing and flowing in all aspects of my life. There are times when I feel like I've got it all together and then there are times when I have to send out a mayday. In early January I was feeling a little desperate and reverted back to "magic pill" thinking. One morning at 6am I was perusing Groupon and before I could think clearly I purchased a special for five B-12 injections. Yes, I did it. 

Honestly, I was hoping it would give me a jump start since I hadn't had any major weight loss since April 2012 (the infamous foot/ankle injury)...like I said, desperate. The first shot had me sick as a dog. I think I had every side effect listed--nausea, vomiting, fever--and I did not experience any increase in my energy. Maybe it works for people who are B12 deficient or who aren't already eating right and exercising. I just know that I wasted money, gas, and time. 

That experience just confirmed for me once again that gimmicks and quick fixes don't net success in and of themselves. If you do experience any loss from the quick fixes, you will most assuredly gain the weight back once you resume your "normal" behavior. So, I chucked the desperation and decided to fine tune my plan. Immediately following that fiasco I started Jamie Eason's LiveFit program. 

Yes, I'm still a Beachbody coach and I love their products and the company, but they are not the only show in town (probably not good for my sales...). I also chose the LiveFit program because it's absolutely free and focused more on weight lifting. I love running but I also realize that I have a high percentage of lean muscle, so I need to use that to my advantage. And no, I'm not doing the program for weight loss, per se. I'm doing it to increase my lean muscle mass and decrease my percentage of body fat. 

Here's the truth I had to face: I may never look like Laila Ali but while there is still breath in my body I will keep pushing to have the best physique that I can. It may take time but I'm willing to put in the work. No more magic pills. 

The Plan!

Last week I tried to write an entry retelling my experience in the 2013 Cupid's Chase but the words just wouldn't come. I wanted to tell you all about my awesome 22 straight minutes of running (really jogging) and shaving six minutes off my time from 2011. I wanted to tell you about how strong I felt up until the moment when the snot took over and I couldn't breathe. Yeah, all the glorious details.

Since that race I've been re-thinking my schedule for 2013. If you've entered a few races lately you know that it's not cheap. When you add in the cost of travel and shopping for a new race outfit (yes, that is an essential part of racing!) it can really add up. I am not only a FIT mama, but I'm also a FRUGAL mama so I had to stop and consider the cost. Two thing this year are non-negotiable: the family cruise and my trip to Puerto Rico in November. I'm willing to shuffle everything else as long as those two trip happen. That being said, here's my schedule for the year:

• March 30th: Color Run 5k (Nashville)
• April 20th: Superhero 5k and Kids 50 Yard Dash (Lebanon)
• May 11th: Lourdes Paducah Iron Mom Half Marathon (Paducah, KY)
• August 10th: LoziLu 5k Womens Mud Run (Nashville)
• September 14th: Divas Half Marathon DC Wine Country
• October: One of the many Breast Cancer races, not sure which one yet
• November: Divas Half Marathon Puerto Rico

I'm really looking forward to each of the races and the training in between. This year my goal is to hit sub-3hrs for each of the half marathons. I've set the big hairy goal of completing a full marathon if I can hit a 2:45 on at least one of my halfs this year. YIKES!!!

The mud run is going to be so much fun! I'm hoping to put together a team for that one for sure. And the Superhero race is all for my boys. Each child completing the 50 yard dash will get a medal. They love wearing my medals so it's going to be pretty awesome for them to have their own.

Here's to a fabulously healthy year!!

2013 Chicago Women's Half Marathon

Think I'm going o do this one. it's in Chicago and benefits the American Heart Association's Go Red for Women campaign. It's also flat--unlike Nashville. So excited!
2013 Chicago Women's Half Marathon

Tackling the Hills



View of capital bldg from Bicentennial Park



I live in Nashville, TN so I'm very familiar with hills. My neighborhood runs include hills whether I want them to or not, so I've learned to just GET OVER THEM. I didn't say that I run up those sons-a-snitches quickly or even that I look forward to them. I said I've learned to just GET OVER THEM. Standing at the bottom of one doesn't get me over it. Going another route just puts me at the foot of a different hill.

When I stop griping and complaining about the hills, I realize that they've made my legs stronger. And standing at the top of the hill can give you a great view (like the one from behind the capital, gorgeous!). The same principle applies in life. For the longest time I've wanted to obtain my primary group fitness certification but have hit one hill after another--money, car accident, not having the right study materials. But the biggest hill I've had to conquer is my FEAR. Yes, fear. The fear ranges from not feeling like I measure up to others, to not being able to pronounce anatomical terms, to wondering how others will judge the loose skin on my arms and around my belly. There is even a small inkling of a fear to actually succeed. Wow...

There is a scripture that says "there is no fear in love, but perfect love casts out fear." If I believe that God's love is perfect and that he blessed me with gifts out of his love for me and that his plan for me is inked by his love for me, then what am I fearing? If I venture forth and fail, have I really lost anything? Or will I know to be better the next time?

Lots of people ask me about how to start running or working out or eating right. But not many actually follow through. The tendency is to shake your head and write it off as they weren't really serious. However, for some, I get the feeling that their reluctance to move forward is rooted in a form of fear. Fear of the unknown. Fear of the work it will take. Fear of the diligence required. Fear of being freaking awesome (yes, it's a great responsibility). So, as I go through the battlefield and conquer my own fears I will lift up a prayer for all of them. I pray that they get a small taste of victory to power them forward. I pray that they take hold of the love that casts out those fears and leads you to an abundant life--all aspects of life.

Hills. Fears. Whatever. Just get over them.

SUPPLEMENTS FOR SKEPTICS, PART 2

Doing a little research before I purchase supplements. What supplements do you take? do you find them helpful?
SUPPLEMENTS FOR SKEPTICS, PART 2

Fresh Ways to Wake Up Water Muscle and Fitness Hers

Fresh Ways to Wake Up Water Muscle and Fitness Hers

Kale Avocado Salad | PLANEAT

I'm definitely going to try this recipe. Simple and flexible and yummy!

 Kale Avocado Salad | PLANEAT

Bodybuilding.com - How I Lost 30 Pounds Of Ugly Fat!

Bodybuilding.com - How I Lost 30 Pounds Of Ugly Fat!