Find My Healthy Living Motivation – Got a Puppy!

After two years of what I call ‘the program’, I’m in a new phase that seems to be harder than the first. First it was hit my goal. Then it was make it last a year. Now I need something to keep it going forever. Even after all this time, old habits creep in and that immediately adds to the waistline. So, I need another goal post.

Puppy!

Alright, so staying healthy by having a puppy sounds like a bad idea. Almost as bad as having a baby to save a relationship. But, hear me out.

I have two beautiful dogs now Sophie (husky) and Kia (eskimo) who are my white fluffy old ladies going on 14 and 15. They can no longer go on walks and spend their time lounging at my feet, begging for scratches and rubs, and hanging out in our yard together for some exercise. The days when I’d have to walk them separately or be pulled like I was the sled are way past. And, to be honest, I am terrified of the day when they are no longer with me.

A new puppy adds another dimension of getting up and going out in my day that has to be routine. I won’t just be active for me, a puppy is going to be demanding that I keep moving. My old ladies only have so much in them, and while I know they will be great grandmothers and help in training, they are not going to give that pup the exercise it needs. In fact, without me getting on the puppy move-it program, Sophie and Kia are going to get a little worn out. That is the other motivator.

Lastly, with my youngest only a couple years from leaving the next, that leaves one big empty space in our home. We will then be official empty nesters. What better way than to add a fur kid?

Tom and I had a drawn out conversation about the next dog. What we are looking for. What breeds would be best. When would be a good time. My checklist was a running/trail running companion, snuggler, and partner in crime (doing stuff with me – all legal of course). My husband was looking for a companion and hiking dog. We both wanted a good temper and when the grandkids come, a dog that would be safe around them.

We finally broke down at Thanksgiving after another one of my online puppy picture looking sessions led me to an adorable Aussie mix. Well, Tom knew I was ready and it turned out he was ready too. After several links of breeders found and numerous emails and phone calls, we finally had our girl, born only a week before.  Here is our 3 week old wigglebutt (Australian Shepherd). Can’t wait to welcome her home and into our brood.

IMG_0662

And, since I mentioned my old dames and of course we also have two kitties (Essie and Bri), I may as well introduce them too.

Summer time!

It’s been months, I know. So busy. But, it’s finally summer! And boy am I taking advantage of it.

The weather finally turned into warm sunny days and I’ve been able to take out my paddleboard a few times. It was a bit frustrating to have to wait for Tom before I could go because he has the roof rack on his Jeep and there is absolutely no way at 4’11” I can lift my board up onto the rack, even with a step ladder. So, as an early birthday present, he got me a rack for my car and yesterday I assembled it, put it on, and loaded on my board. I grabbed Emily and we went for a paddle at Hopkinton State Park (her first time – she loved it!)

This past week we spend July 4th in the White Mountains. A scenic drive with stops at the rivers and dips into the waterfall at Silver Cascade kicked things off. A hike up to Lonesome Lake and back was day two. While we were going to swim in the lake, leaches were visible and the lake was no longer inviting. But, Cascade Brook was and we put our feet in, sat in the natural spas, and overall enjoyed the cold water after a hot and humid hike. Day three we hiked up Liberty trail, which felt like 4600 feet of stairs, only to be socked in. But, coming back down and then handing out at a fire in the evening was perfect. Day 4, Tom went up to Artist’s Bluff in Franconia Notch while I hit the bike trail and ran down to The Basin where Tom picked me up. Why I thought running 5 miles after two days of hiking is beyond me, but it was awesome, especially when I was able to put my feet and stiff calves into the cold mountain water when done.

 

Tom and I are running together every other morning on the bike trail. I made a personal best of avg. 8:56 min/mile on a 5k. That beat Tom by 1 second that day. Since then I’ve taken a more leisurely pace while Tom pushes past 8:30. No races planned, but a friend of mine is doing couch to 5k training now and I just might convince her to do a race with me in the fall.

I did gain 3 pounds since March. A bit annoying but totally my fault. I’m still very active but I let eating out get the best of me for a while. I also was incredibly sick with the flu in the spring and stupidly tried to run a few times which made things worse. And, then there was a week where I barely did any exercise. So, for about 3 weeks I was a mess. I did lose  a pound just by going back to my routine. The harder part is that I actually like how I look now compared to being at a slightly lower weight. My knees don’t look like elephant knees anymore. And my stomach is a bit smoother rather than saggy. The only thing I’m not sure of is if less sag is the 3 pounds or because I’m more muscular under my saggy skin. My tummy is also getting a workout from paddling and SUP yoga. I was sore the first few times out. All in all, clothes still fit nicely and haven’t gotten tight at all. Still working off the 3 pounds, but not going to obsess.

It’s our last weekend before our anniversary trip to Europe. Can’t wait for the hikes in the Alps, spas of Budapest, beer gardens, ruin bars, and historic sites. I’m already looking forward to adding more runs to my international collection. I’ll post while galivanting so you can come along.

New Running Shoes

The weather has held up allowing me to get outside and run. Being down in Naples, FL this week also had my inner kid screaming, “Outside!” Which, of course I did, and was successful in getting rid of my pasty white body.

Getting my outdoor runs in has let me go from 30 minutes on the treadmill, grinding through every minute of a 3 miler. To bounding up and down hills, greeting fellow runners, and wondering how I could have finished 5 miles in under 50 minutes and wanting to keep going.

What kept me from not going further was the aching knees and hips, a sure sign it was time to turn in my old running shoe friends for a couple new pairs. I’ll miss my Mizuno Wave Riders that saw my first running steps last May. I bid farewell to my Saucony Ever Run Ride 10s that got me to my personal best time overall and 5K race. It breaks my heart a bit, but there is something awesome about a new pair.

My running and needs are different than they were last year. I was just happy to get a 5K under my belt in under 30 minutes. This year I have a 10K, half marathon, and if the half goes well a marathon in the fall on my running bucket list. That’s a lot of running. Not knowing a thing about running shoes, what are best for what I want to do, and which are best for my level of ability, I headed to my local running store. 45 minutes later and 7 pairs of shoes tried on and jogged in, I settles on a pair (New Balance 880v7) for my long runs with extra cushion and support and a pair or light fast kicks (Mizuno Wave Shadow) for my 5Ks and short runs.

Wasting no time, I got home, threw on my running clothes, pulled on my Mizunos, forced Tom to do the same, and headed out to the bike trail. What a great run it was. I pulled a 9:32 min/mile feeling the slight rock of my toe box giving me the added incentive to push of my toes. That is down a full minute from my run yesterday. I also finished four miles and only stopped because Tom was finishing his cool down; I could have kept going.

It’s been a couple hours since we got back and I’m still beaming, as you can probably tell. That runner’s high is that much better without the muscle and joint tinge from over-used shoes. The goal of a half marathon doesn’t seem as unattainable physically, I just need to get over the mental hurdle of running for a couple hours.

Here’s to kicking off 2018 and the outdoor run!

 

When I Just Don’t Want to Exercise

I was so pumped up after this weekend of being able to run outside and now all I want to do is kick back and pop chocolate truffles in my mouth.

I’m dragging from my trip to NYC and the cold weather with snow coming back isn’t doing it for my mood. I did hit the gym when I was away but yesterday I was stuck in an all day meeting and then a rush to the airport. The only walking I got was from hotel to client’s office and through the airport terminals.

Not only did I not run or exercise yesterday, I was so bad when it came to eating. Big everything bagel with full fat cream cheese, large skim latte, falafel and gyro lunch, fried chicken wings with onion rings at dinner. Oh yeah, and let’s not forget the gin and tonic on the plane. I came home with a belly ache and bloat baby. Tom even rubbed it. Ugh.

Today was a day for no excuses. But all I could do was delay, delay, delay. The thought of getting on the treadmill was painful. I had no energy. I had no motivation. I had no time – yes I did. I was also going to eat healthy and vegetarian as a cleanse. Instead, I started off the day with an egg sandwich with chorizo slices. Only 340 calories but you can just see the fat dripping off onto my plate. That right there should have been all the motivation I needed to get on the machine.

I completed all my calls by 3p and had an hour and a half before last next client call. As a guilt trip I pulled up Garmin Connect to shame myself into moving. I had barely 1000 steps for the day. I only logged 62 intensity minutes and my goal for the week is 280. I had already had more than half of my calories.

Lazily I headed upstairs and pulled out my workout stuff and put it on grudgingly. I headed down to my treadmill and set up the TV for Stephen Colbert and a leisurely jog. I almost had a meltdown as my Garmin Vivoactive 3 had froze and I couldn’t get to the screen to select my treadmill setting. After 10 minutes of trying to reboot the watch, I was finally able to get going again.

30 minutes later, and slow as a turtle, I got off the machine not at all feeling my runner’s high. Knees ached. Hips ached. My head was just not in it. Completely dissatisfying. Add to the fact that my Garmin said I ran at a 4 mph pace when I know I was at  5 mph (did the math on time and distance) drove me to another level of defeat.

Yeah, I was not into it today. Some days are just like that. Still need to do the work though. Hoping for a better day tomorrow.

Outside! It was running weather this weekend.

It has been so cold since November that my treadmill is more familiar with me than the road these days. But that changed this weekend as we hit 50 to 55 degrees and there was no snow and ice on the side walks. It was time to hit the road and get my running legs back on pavement and real hills.

I can’t say I wasn’t a little worried. The treadmill is good for cardio but I wasn’t sure it had kept my muscles up. I almost bailed too. Instead, on Saturday, as soon as I got home from my son’s hockey game I just went on auto pilot and put on my running gear. I just needed to get a respectable 3 miler in.

I didn’t have to worry. Taking a moderate pace, running up and out of the neighborhood was a breeze. Hitting mile one I knew I was running again. Instead of taking the route for my 3 mile loop I headed for the 4 miler with added hills. Launching through my steps to my 90’s alternative playlist and I got home with the biggest smile on my face and runner’s high.

Today, Sunday, I did the same thing. A little stiff heading out, but I quickly opened up. Another 4 miles and shaving off 30 seconds on my pace. Still slow, a minute off my PB, but oh so very happy to be outside again.

Winter is heading back in this week along with travel. I still packed my running gear for the gym for my trip. I also added in some warm clothes in case I just need to go run outside again. I mean, I ski in the winter, I should just get over the cold.

By the way, getting outside inspired me to get ready for a half marathon. Now I have to mix up my treadmill with outside runs. No way I could run ten miles on the treadmill for training. I need the scenery to keep me going.

A Weight Loss Maintenance Guide for Women

It’s been four months since I hit my goal weight. The scariest part for those of us that have accomplished this feat is to stick to the program of healthy living and manage against a body that would like nothing more than to go back to business as usual. In reality, its not the body, its us. We want those cookies at the office gathering. We want the extra slice of flatbread pizza when out with friends. We have days when staying on the couch watching yoga seems much more inspiring that actually doing yoga.

On the other hand, the fear can lead you to some pretty crazy things. For example, I hit 110.5 a couple weeks ago when my period was kicking in. Normally, this bloating would drop right off when things finally got flowing. Instead, Those 2 pounds lingered a couple days freaking me out. I was convinced it was poor eating and a little lightening of the intensity when running. My response was to get back on the program, cut back my calories and step up the speed on the treadmill. A week later, I get on the scale this morning and I’m at 106.8. Oops! Shaved off a little more than I should have.

It makes me take stock of my approach and if how I’m looking at things is right. What can I do that keeps me where I should be while  not getting so neurotic and get unhealthy habits?

  1. Keep body image in check. While at 110, which is my benchmark not to cross, I still look good in my skinny jeans and leggings. I don’t need to wear a tunic to cover my butt while in them. I don’t feel like my clothes are tight, even work clothes that have no lycra in the fabric. The only thing I notice is that the little crinkly skin above my belly button from three kids and loss of the 60 pound fat baby isn’t there, but is when I’m 108. I still have the image I was seeking when I started this journey.
  2. Think in terms of cycles. I weigh in daily when not traveling. It’s my analyst self that is great for my job and carried over into my chubby girl journey with a vengeance. But I love it because I have a place to review, cheer or correct. Looking at my weight over four months I can clearly see when I am coming into my period and when it leave me. I also see my ovulation days. I fluctuate about 3 pounds from 107 to 110. The past month of a little slowness to release the extra pounds was probably nothing and I could have just given it another day or two. If it stayed for a week or two, that should have been my wake up call.
  3. Check my zones. My runs keep me in my aerobic zone (75% – 85% intensity). They are a bit more intense in that zone if I run outside because of hills and more resistance from the ground. But, my treadmill with some speed and incline adjustments is doing me fine. When I popped up the speed this week, I was much more in the anaerobic zone which gets me nothing and actually added more aches and was less fun as I had to psych myself for 30 minutes. It made me dread the run. I’m going back to my good aerobic zone where I enjoy running and don’t have to pop ibuprofen.
  4. Balance macros and micros. I started treating calories equally over the past month and saw a trend of more fat, sugar, and carbs from bread and pasta. While my calorie intake was still well within the range of where maintenance mode should be, the quality of the food was degrading. This is what was probably causing my bloating. Shifting back to a flexitarian (mostly vegetarian) diet was the smart thing to do, I just shouldn’t have cut back my calories by 300 per day.
  5. Focus on me. Tom, my awesome husband, took his cue from me this spring and picked up on healthy living habits too. He went from 175 to 155 and got into the best shape he’s been in since running track in high school. He leveled out at 160. So proud of him! He let it go during Christmas and gained 7 pounds, above his 165 ceiling. At the same time I was holding onto my 2 pounds he was getting back on the program. It made it easy for me to think I was in a bad place too, kicking off my freak out. Moving forward, I can’t let his, or any other person, set my happy place. Its all about knowing what my happy place is and sticking to it.
  6. Find your motivators. I look internally at who I want to be, toward guru advice to find ways to stay on track and yes, I have the shallow motivators of comparison to women my age, 10 years younger and 20 years younger. In maintenance mode, it’s no longer about goals but about loving who you are. I want to be healthy, experience things, and be interesting. I want to be challenged to get better running times and a stronger body. When two thirds of the country is overweight and obese, there is the shallow pride of being trim and fit at 48 and everyone seeing that. I know, horrible, but all women compare themselves to others I am just admitting it.
  7. Find your groupies. Let’s face it, women need their networks. One of the greatest things since losing the weight and getting fit is the ability to talk to others that share the same passion for the activities I’ve taken up. Runners are all too happy to discuss races, training, injuries and playlists. Hikers share stories on the trails, hidden treasures on the trail, and where they want to go next. Paddlers are more rare around me, but kayakers and canoers are in the mix to share great river, lake and ocean spots. Participating in sports, even if individual sports, has been a great way to break the ice with people I meet and reinforce my chubbygirl (skinnygirl) journey.

 

 

On the road again

Philly this week. NYC next week and the week after that. Kansas City, Naples FL, Las Vegas, San Francisco, Europe (twice), still deciding on an invitation for China. All this before the end of April. Can I keep my healthy travel habits? Will I die trying?

Blogging in the hotel bed now and dealing with achy legs from my treadmill run at 8:3op after I checked in. A day sitting on the phone and then stuck on the plane left me idgy and ready to move. Eating was not quite on target with my choices but it did stick to my calorie goal. Running out the door and online ordering a Starbucks latte and ham and cheese croissant put me at 500 calories of caffeine and fat. I made up a bit at lunch with a cup of turkey and sweet potato soup and a few pretzels with hummus. Dinner was a mini turkey wrap and apple  from the airport concession. But I couldn’t pass on the Terra blue chips on the flight and my beer and skinny popcorn as my workout reward. Clocked in at 1400 calories with little of the veg variety to show for it.

Tomorrow is a new day and open for a new strategy. I didn’t quite have one going into today except to make sure I hit the gym and stayed in my calorie goal. Maybe I stick to fruit and yogurt for breakfast to save room for the mystery lunch at my client. They asked and took my request for healthy so I’m hoping for a chicken salad. That gives me a little wiggle room for the airport dinner. I need a rest day from exercise as my legs are a bit more sore and tired than I’d like, but think that means I’ll hit the gym in the morning for time on the elliptical rather than high impact treadmill running.

Where will my inspiration come from? Just got an alert about a Beach and Back run. Maybe its time to pick the first 5k of 2018.