7 Treadmill Training Tips

I didn’t think I would do this but I’ve shifted to the treadmill for running. As the cold is sweeping into New England I am chilled to the bone and shudder at the thought of running outdoors. I have outdoor running gear. I see other hearty souls with their hats and gloves journeying through town. Me, I’m content to hot house. I think my California roots are showing.

Anyway, if I’m going to treadmill it, I better find a way to keep my outdoor running ability for the time when spring comes and avoid boredom which takes me off track from healthy living. For the past month I’ve come up with ways to keep me going.

  1. Get inspired by music: A great playlist is mandatory. Running music-less outside works because there is so much more to look at and feel one with nature. I tossed my headphones a couple months back for my outdoor runs. Indoors and you have walls and metrics from the machine. My playlists are tuned for straight all out runs or ebb and flow from high energy runs to casual jogs. My mind tunes to the music and lyrics and I’m lost in the motion.
  2. Catch-up on my shows: My husband started watching sci-fi  while on the elliptical. That way I wouldn’t pull out my hair on the more hard core shows. I took his queue and started watching my late night shows – Jimmy Fallon, Jimmy Kimmel, Stephen Colbert and SNL. These aren’t my all out runs, but it give me a good work out when I need slower resting days and its better than streaming from the couch. Besides, my husband can’t watch these shows like I can’t watch his sci-fi. (I do like sci-fi, it just has to be good!)
  3. Change it up: There are speeds and inclines for a reason. Don’t just think of the treadmill for HIIT workouts. Speeding up and slowing down, flat or climbing is just more interesting. You can adjust the treadmill manually during your workout or pick a program. Either way, it cuts the monotony and helps to avoid injury from overworking the same muscles and pressure on your joints.
  4. Grab a friend: I have a hard time running with people outside. It kills my Zen. But indoors and its much easier. I don’t have to keep pace with the other person and we can talk. It let’s me hang out doing something I love with those that have longer legs or are verging on Olympic athlete. (That is about 90% of the runners I know).
  5. Jump on anytime: I am either working from home or on the road. Even on days that I’m full on crazy with my schedule, it is nothing to throw on my workout clothes and get on the treadmill. I don’t need to drive to the gym. Or, I take advantage of the hotel gym. If you have a gym at work, use that. If you don’t have a gym, invest in a treadmill – they come in all price ranges.
  6. Jog out my meeting: In the early days of healthy living I would walk while joining my team conference calls. Later I got on the elliptical. Now I run on the treadmill. I have to pick my calls wisely. Internal team only where I don’t need to be the primary contributor. No client calls. Now Michele Show calls. For those hour long meetings, what better way than to get on your tablet, login to the Webex/GoToMeeting/LogMeIn and be active while doing so.
  7. Safety always: I slowed down on the treadmill initially because a 10 minute mile seemed fast compared to outdoors (I’m running at a 9 min/mile with bursts at 8 min/mile). I was, still am, deathly afraid of being thrown off. Also, when I dropped down a few too many pounds accidentally, I would get head rushes and a bit dizzy. Sometimes on the treadmill. There are those quick release safety magnets for a reason. When in doubt, connect. Its weird at first but if you need to get comfortable on the machine, pushing off a cold, or training went a little too far, better to look like a dork than get hurt.
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When You Lose Weight, What People Say…

As an obvious chubby girl I publicly taunted myself with comments of my girth as a way to deflect what I was convinced people were thinking when they saw me. As I began to lose weight, most people who knew me would get a little squint in their eye and I’d catch a quick up-down look. But, they wouldn’t say anything. Now, when there is no way you could ignore the fact that I lost a third of my weight, people are more than willing to blurt out anything.

Such is what I’ve been experiencing for about three months now. Whether it is a friend, acquaintance, colleague or family member, I am always amazed by the reactions and at times a loss for words.  Let’s share some:

  • “I’m so proud of you! It is so good that you are taking care of yourself,” well meaning relative. I raised my eyebrows on that one. It was definitely a backhanded compliment if there ever was one.
  • “Can I ask? How much did you lose?” work acquaintance in a whispered conspirator voice. No, you really shouldn’t ask me how much. Does it really matter? But, I’ll tell you anyway.
  • “Michele!?” client clearly confused if I was who they thought I was. This was pretty amusing because I could see their discomfort in how to handle the situation.
  • “You look amazing! You lost so much!…Is it a good thing? Are you okay?” work colleague. Honestly, this was not the only person that has asked this. Yes, I’m okay. I don’t have cancer. Its a good thing. “Oh! Great. You look great!”
  • Eye comment – Up down. Up down. Up down. Stood with a colleague and two clients who verbally said nothing but gave me the once over. The two men looked more stunned. The woman was a bit snarky. Oh well. Such is the workplace where men sometimes can’t help themselves and women often secretly hate each other.
  • “How did you do it?” friend. I actually like this comment the best. It gives me a chance to talk about running and all the fun I now have paddling, hiking, and enjoying new foods.
  • “I always wanted to wear leather pants.” relative. Not snarky, but a little envious. Yes, I wore leather pants to Thanksgiving dinner. Got it, flaunt it sometimes. But, I was more surprised by who said it. They would look amazing in leather pants now. Maybe getting myself in shape has added to my confidence!

Michele’s Hockey Tournament Parent Survival Guide

If the holiday season kicking off early for me last Thursday with my in-laws coming in wasn’t enough, this weekend saw me in NH for my son Matt’s hockey tournament. For those of you not familiar with hockey culture, the tournament is as much for the kids as it is for the adults. Its one of the few times us hockey parents can step out of the grind. We can get a block of hotel rooms, let the kids loose with all the other hockey teams, and kick back with food, drinks, and late night socializing. This is a three day party.

Now, if you are hotel staff used to hosting hockey teams, then this is not an issue, you know what you are in for. For guests that are not with any of the hockey teams staying at your chosen hotel – sorry. We do try to keep the kids from running through the halls and carrying on. We do reserve function rooms for them to play knee hockey. We do take them to the pool – but you don’t want to be there then. We do book at least one night where we take the party to a restaurant for several hours. But, invariably, we do take over. Advice, grab a beer and join the hockey parents.

Anyway, believe it or not, staying healthy during this weekend of early mornings, late nights, and running to and from the rink and pool is harder than a holiday routine. I’m guaranteed meals of hamburgers, pizza, chicken fingers, fries, pasta casseroles and junk food.

The only saving grace is that our tournament was up at Waterville Valley where they have a full athletic center. And, when the cold and wind weren’t beating us into submission, it was not a bad walk from the lodge to the “town” and rink. So, I was able to hit the gym when I pulled in on Friday then again on Saturday morning for a run and the weight room. And any walking about easily got me between 16K and 20K steps.

My meal strategy was a crazy mix. I packed a bag with oatmeal, yogurt, fruit, butternut squash soup, my cauliflower broccoli pilaf, granola, wheat crackers, Babybel cheese and homemade pate. I also grabbed some turkey and tuna at the local grocer. Breakfasts and lunches were at least in line so that even as I packed in the junk food for dinner and over drinks, it could have been a lot worse.

I tried, really I tried. But when you’ve had a first drink the inhibitions already start to kick in. When the table in front of you is filled with corn chips, guacamole and caramel corn, that is going to go in my mouth. At our team dinner, the healthiest things on the buffet were cesar salad and eggplant lasagna. While I grabbed both, two meatballs came along for the ride as well as a piece of garlic toast. I can’t really blame that meal choice on having a drink though. I stuck to soda with a splash of cranberry and lime. No, it was all me!

In the end, I did fine. My weigh-in was 109.1 this morning. Just where I need to be. What made the difference?

Hockey Tournament Parent Survival Guide For Healthy Living

  • Keep room for one meal cheat. My group meals were the killers even with portion control and a tight grip on the alcohol (no more than 2). They accounted for more than half my daily intake. But, keeping my other meals healthy and under calorie gave me wiggle room. A large Americano gave me enough caffeine to curb my hunger and avoid snacking.
  • Just exercise. I took my own advise from my travel tips. After 2 1/2 hour driving in the car it was as bad as sitting on the plane. Even though everyone had gathered already when I got to the hotel, I still got in my running gear and ran. I also made sure I got in a good weekend workout at the gym. Sunday was a day of rest because of schedule, but I still had put in 6 days of exercise.
  • Keep tracking. It’s sobering when you continually track all you meals and can see the calories add up. By tracking after each meal, it kept me mindful even when the bad stuff was in front of me. Watching my activity level along side my eating also made me aware of keeping calories in and calories out in balance.
  • Get inspired by the hockey. Watching 14 year old boys skate hard and battle it out over the puck and on the boards makes you very aware of your own age and fitness. Could I do that today? No. But, it sure looked fun and I would love to play. Add to the fact that we were at a ski resort and my ski passion kept me motivated to stay fit and get my exercise in.
  • Wear Team USA exercise gear. Okay, this is really dorky and to some a waste of money. But, I got a Nike Team USA track and field jacket at a deep discount at TJMaxx a couple weeks back. Of course I’m not a professional or Olympian. The thought of a marathon kills me. Yet, there is something amazingly awesome about pulling on that jacket that makes me feel like one and inspires me to just run!
  • Its about the distance, not the day. When I got back home I immediately started to get back on the program by cooking up healthy food that I can grab and go. I don’t have to think about cooking and what I’ll eat, I can easily cleanse my systems of all that horrible, but so good, junk food.

It was all worth going up. They won! (There’s my Matt on the right – he’s the goalie)

EC Leafs Waterville Vallley Hockey Tournament 2017

One Simple Travel Tip To Stay Healthy – Just Keep Running

I realized I created a habit while not even thinking about it. While road warrioring, I get to my hotel room, change into running gear and go for a run.

It could be indoors or outside.

It could be slow or fast.

It could be for 30 minutes of an hour.

It could be morning, mid day or evening.

It doesn’t matter. I just do it.

The realization came when I took my son up to NH this weekend for a hockey tournament. I got to the hotel and had the most compelling urge to run. At 3:30 in the afternoon and sitting in a car for 2 1/2 hour, I had to just run. So I did.

Why is this so important to me? I realized that running is a habit. Not an exercise. Not strictly a passion. It is something I just need to do. Almost like brushing my teeth. I realized on the couple of days that I don’t run I feel like I forgot to do something or feel like something is missing.

I have only been running since May, six months. Running while at home is certainly easier. But the fact that I have a routine of hitting the road, trail or treadmill just after checking into my hotel when traveling is an eye opener. It means I moved from running as a way to keep my weight in line to a healthy living lifestyle.

Maybe running will be your thing. Or maybe you get on an elliptical, rower or bike. Doesn’t matter really. The simple trick is finding the one thing as a road warrior that will drive you to exercise and it isn’t a chore but a need to fulfill. Now your have a habit, drive and motivation.

Holiday Healthy Living Strategy

It’s been 319 days since I starting my Chubbygirl journey to healthy weight and healthy living. I hit my goal weight of 110 back in September and hover around 108 and 109. The true challenge will be the holidays and all the eating. For me, it starts at 5:00p today when the in-laws arrive. I’ve already got a brisket in the oven and potatoes ready for mashing.

Which brings me to the holiday conundrum. I landed on my goal weight based on what should my optimal weight be as well as giving me a five pound buffer during the holidays. I know that I won’t be able to resist stuffing, or wine, or egg nog, or cookies. Chocolate is another one that while the single square or two isn’t bad (and I do this now), it is the whole bar or those boxes of truffles that kill me. Nut bowls? OMG, shoot me now. Yes, my hand lives in them.

In reality, I don’t want to gain five pounds. That is a month of 1200 calories again and more exercise. Its a diet that I will fail at. It puts my healthy living mindset at odds with a quick fix to a lack of self-control and gluttony.

I’ve come up with a strategy based on what we do in our house and with our family and not use this time to deviate to far from healthy living. In the end, I still want to enjoy the holidays. So here it goes:

  • Snack bowls go away: We always have bowls of chocolate, nuts and dried fruit out. I would typically make a meal out of that before eating a meal. Now, if I want a sweet (or others do) you have to get it out. I can keep with my portioning that way.
  • Keep with smaller plates or eating inside the rim: I can portion my meals better if I shrink the footprint they sit on. I do that today and need to do  that for our big family meals.
  • Don’t have to try everything: Thanksgiving in our family means 3 kinds of stuffing (regular, corn, meat). I need to pick one. I like mashed potatoes, but I don’t need them and sweet potatoes and squash. Roasted and smoked turkey are served, but I don’t need full portions of both.
  • Big meal, will race: I think every town has a 5k the morning of thanksgiving. There are also a ton of jingle bell runs this time of year. I’m just going to do it to add some fun to my running ritual.
  • Go for hikes in the woods: There are so many state and town parks around with great trails. Instead of lazing around the house we can add in a hike or trail run.
  • Take some time for rest and family bonding: Our big family thing is pulling out an insanely difficult puzzle and diving in together over the course of the vacation. We spend time together, talk, and chill out – except when the end is near and we compete to be the one to put in the last puzzle piece!
  • Keep to my exercise regimen: If I can get off a plane, get into a hotel at 9p or be severely jetlagged and still get on a treadmill, the holiday’s are no excuse to slack off.
  • Don’t sweat the gluttonous meal: If I fail on Thanksgiving day, Christmas Eve and Christmas day, and a party here or there, so be it. I’ve had unplanned cheat meals that haven’t killed me yet. Just don’t make it a daily habit.

I need to trust myself, continue to embrace the changes I’ve made, and realize that instead of the holiday’s being scary, they can still be fun.

What are your strategies?

 

 

Living the Commuter Life Is Cramping My Healthy Living Style

Yes, it is time for my whiney blog. This week I stayed in town but needed to commute into the city every day rather than work from home. Boo hoo, you say as the tiny violin between your fingers plays, that’s life baby. But, I am so used to the flight of stairs commute to my office that spending 90 minutes or more on the Mass Pike into the city then againout to attend an event and meetings with my best vendor clients sucks.

What also sucks is that by going into the city I am confronted with the same challenges as when I travel: access to healthy food, eating in a timely manner before I hit the red zone, and working in my run. Add in the added hassles: Having to wake up at 5:45a and the fact that daylight savings time hasn’t kicked in so it is dark until after 7:00a means no early run. Meetings at lunch means no getting out for a run or even hitting the The horrendous commute back to my house in what city people would call the boonies.

By the time I did get home each day this week, my commuter angries and low blood sugar level by not having eaten anything since 1:30p kicked in. The only way to detox was to immediately shed my monkey suit, throw on my running gear and crash my treadmill.

God I miss the road. I miss healthy food that doesn’t make me feel bloated, achy stomachy and hungry an hour later. I even miss having to live healthy when traveling since then I at least don’t have to deal with commuter traffic and the airport lounge and hotel staff always take care of me. I miss the fact that I can roll out of bed at 7:00a, hit the gym or road for a run and still have time to get ready, eat and head to my meeting.

So, to those of you struggling to get healthy and stay healthy while road warrior-ing, there are no excuses. It is so much easier on the road.

In the grand scheme of things, I dropped to 108 (almost 2 lbs) on Monday and all my running around like a crazy lady has kept me there. It gave me license to add back a little on my plates this week. Good thing too; there was Boston Cream Cake pinafores on the dessert buffet table. Score!

 

Sabotaged By Gut Flora

I’ve been doing a ton of research on nutrition as I’ve worked toward healthy living. Gut flora is one of those things that is fascinating to me. It seems to be the key to eating healthy and even reinforce those habits. There is evidence that famished gut flora is linked to poor health. Not surprising to most of you. For example, we think of eating yogurt to re-bloom gut flora with probiotics after antibiotic treatments.

Also,  If you have limited your diet to primarily pasta and breads, then that is what your gut flora will ask for. If you divert from this, it is a factor in how hungry you feel as your gut flora is starving.

Now neuroscientists have found that specific types of gut flora help a host animal detect which nutrients are missing in food and then finely titrate how much of those nutrients the host really needs to eat. “What the bacteria do for appetite is kind of like optimizing how long a car can run without needing to add more petrol to the tank,” says senior author Carlos Ribeiro, who studies the eating behaviors of Drosophila melanogaster, a type of fruit fly, at Champalimaud Center for the Unknown in Lisbon.
https://www.scientificamerican.com/article/how-gut-bacteria-tell-their-hosts-what-to-eat/

Why am I sharing this? As I moved into maintenance mode I started to reintroduce foods I ate before – burgers, pasta, stuffing. I still kept to moderation and within my daily goals (mostly) and then something funny happened. I started having stomach issues.  I felt yucky after meals. I was more constipated. I was hungrier even though I was eating more. I was in a bad mood. I felt similarly to the first couple weeks when I stepped into my diet.  What was going on?

This weekend, I went back to a more plant based diet. I essentially listened to my gut flora telling me it was starving. A funny thing happened. My meals tasted so much better. I realized that my hunger was cravings for beets, cauliflower, carrots, broccoli and zucchini. All those things that I poured into my body for the past 10 months. I ate more lean protein in smaller portions rather than bigger portions of fattier meat. Chicken, shrimp and eggs were tastier and didn’t feel like a rock in my stomach. And I’m eating nuts – yummy!

My body was overall happier. I’m less tired. I’m more regular. And, while I was still staying in the 110 range, I’d creeped up to 110.9 until I reverted to my healthy eating. I dropped back down to 110.1. I know that sounds ridiculous, but as I watched the scale move from 109.4 to 110.9 I knew I had a problem. So, even at the same caloric intake and activity level, my plant heavy diet keeps me trimmer.

I’m still a little hungry. Not after I eat, but within a couple hours. So, I think I have another week of getting my gut flora back to normal before I even out on this. It’s getting better each day and sometimes I find it isn’t hunger as much as thirst. More water fixes that.

There you have it, my personal science experiment and qualitative experience with gut flora. Maybe what I shared will help you either get through your initial weight loss period, keep you on track, or just stay in maintenance mode.