Back on the healthy horse…

I realized it’s been a year since I posted. But, now is as good a time as any to come back and chat again. To be honest, I need the reinforcement. The past year was horrid. Food poisoning, flu, and playing home health aid to two dogs threw me off my game. Up 7 pounds, and that is after two weeks of working off 4. Yes, I hit 124 lbs. And I couldn’t be more embarrassed and frustrated with myself. It got so bad I was horrified to go for my annual physical and mammogram because I couldn’t face my doctor.

That was my bottom, along with the real possibility that I was going to have to buy new clothes a size up that fit. Add to the fact that we got an Australian Shepherd that could run with me on trails, be with me on my paddle board, and hike the mountains, and it was clear that I needed to get back on the horse before she hit a year and could be my running and hiking partner.

So, I picked up Myfitnesspal again, reset my goals, back-tracked through my past meals, and filled my fridge with veggies. I’m diligently tracking what I eat and in the past 2 weeks only had one day that I went off the rails. I found some new prebiotic fruit and vegetable pouches that are so yummy. WholeFoods now delivers to my house – finally! And I found some new recipes to mix things up.

Yes, I even went back and read my blog posts for inspiration. It was strange to lurk on myself, but the lists helps me realize that what I failed to do was stay accountable. Get on the scale regardless of the number. Track my activity level. Track what I eat. Diary to all of you. Read the daily Myfitnesspal blogs for inspiration on health, diet, and exercise.

It will be slow, but I’m crossing my fingers I’m back to 110 by end of October and in shape for the ski season and training up my pup for runs. February we go to Florida to visit my inlaws, so I need my bikini body too. I have two pairs of leather pants that also need to come out, and right now, they zip but don’t button. While vanity might be a horrible motivation to some, at 50 (yes, I also turned the big five-o in July), I liked when I looked like I was in my high 30’s only a few months ago rather than the softy I am now.

Wish me luck!

Now, about my furry girls…

Meet our new family member, Izzy. She is my darling fur kid. I am smitten and she is smitten with me. I never knew a dog could be so attached. I guess that’s why they call Aussies velcro dogs. She follows me everywhere, greats me with hugs, and generally wants to lay on me with all 50 pounds. Here is her beauty shot and her crazy belly pic.

We got her in January and immediately knew something was wrong. Leaking constantly and making no progress on house breaking, a test showed a UTI. 2 months later without a change and an ultrasound found she had an ectopic ureter. That is when the tube from the kidney bypasses the bladder. Then we found she had a completely abnormal reproductive system. $5000 after tests, surgery, and meds, along with living for months with pee pads and urine-buster mop, we hit 7 months old with a near perfect result. She is a normal dog, housebroken, a little delayed in obedience (but a quick learner) and on incontinence meds for life.

Next, the sad news. Our husky Sophie had thyroid cancer. We’d finally got the diagnosis after watching her significantly drop weight and seeing her calcium levels spike. She was in pain from her arthritis, had a pinched nerve, and was already living on carprofen and nerve pain killers. At almost 15, surgery seemed cruel and possibly dangerous, so we tried an infusion and keeping her comfortable. After 6 months, she would only pee on a pad a few feet from her bed and then finally couldn’t get up anymore. We had to put her to sleep the beginning of July. As Izzy is my last fur baby, Sophie was my first. My first running partner. My first snuggler. My first lovable lunatic. RIP girl.

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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.

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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.

Finding Inspiration In Tucked Away Places

I posted the other day on tips to healthy living. A theme in the post was about finding your motivation. I was amazed by the number of people that liked the post. For a year I quietly posted on my blog as a way to stay motivated myself and if someone came and read it, great. If not, that was okay too.

To be fair, I’m a lurker. I quietly check out a few links, maybe I’ll comment, and there have been a couple followers that have commented back. But mostly, I just diary my days. It isn’t that I’m not interested. A better explanation is that I’m of the introvert type. Happy in my quiet space. Finding inspiration often in my quietest of times.

Thus, it was today that I was jumping through all your likes and inspired by your own journeys and POVs. In particular, there was one post I checked out from a visitor – Brett. In my notification of his like I saw a link and caught the words, “…winter on the prairie.” I clicked through to William Kurelek and Winter on the Prairie.

While I like art, I’m not a passionate follower of artists beyond my freshman year of college art history. So, I had no idea who William Kurelek was nor had I ever heard the name. But, sometimes that doesn’t matter. Art inspires, and his work inspired me.

Each painting, except one, showed a fun cheerful scene where instead of winter being an enemy, it was a friend and playground. Skating, sliding down snow embankments, skiing, and overall just having fun rolling in the snow put a smile on my face. It reinforced how getting through winter doesn’t have to be a hardship with the right mindset.

Thank you to Bret from our neighbor to the north, Oh Canada, where he shows winter is a way of life and not an interruption.

7 Tips To Healthy Living “I did it!”

Does it ever feel like getting healthy is more about cutting things from life rather than gaining? In the beginning of your healthy journey it is one of the biggest hurdles. It’s not fun to avoid those cookies and ice cream. Fitting in exercise means cutting back on what you have to do and what you would rather do – even if that is to just sit and watch your favorite show. It’s really about finding your motivation to get you into better habits and maintain your results.

My motivation was being able to do all the outdoor activities I did before and not have my body hold me back. By doing those activities I would be able to spend more quality time with husband where we could share experiences and not just count time we’d been together.

The result is that this year we did a big hikes through the White Mountains, day long bike rides, paddling on rivers, marshes and lakes, 5Ks, and best of all, hitting the bumps on the ski slopes. Yes, you heard me. At 48 I was bounding through the moguls all day yesterday and I’m both alive and my body, and knees aren’t  complaining today. That’s me on Angel Street on Loon Mtn. Don’t be fooled by the picture, those bumps were 1-2 feet high on an ungroomed black diamond trail.

There are lots of advise lists on how to get to your goals. I’m going to share what has worked for me that isn’t what you may always read. Maybe it gives you some added inspiration as you start your journey, hit a plateau, or are getting discouraged that this might be too hard:

  1. Do something fun. The secret to getting yourself to be active is just getting active. Find things to do that you want to do and require you aren’t sitting. Just wandering through a museum adds steps to your day. Do a little gardening and mulch your own beds. Play in the snow with your kids or take a walk like you did as a kid after the fresh snow. The point of doing this isn’t to lose weight, it is to have fun.
  2. Celebrate progress. No, this doesn’t mean having that extra bowl of ice cream. It means that you give back to yourself. Figure out what progress means to you. Is it weight lost? An activity you can now do? Or a personal best in your favorite activity. Get a mani/pedi. Get a massage, Get a memory bracelet and add a charm or bead for every 10 pounds you lose or inch off your waist.
  3. Move until you can’t stop smiling. Runners know this; it’s the runners high. But it happens for any exercise. After awhile, you just feel good and you will find there is this big goofy smile on your face. You might even start to giggle. That was me yesterday in my last mogul runs. I got that way when paddling. I end my 5Ks that way. No matter how hard the exercise is, even if your are gritting, there is the high that comes and brings a sense of joy and accomplishment. It keeps you going and gets you to do it again.
  4. Have a sweet everyday.  I don’t advocate big sugary deserts. However, for those of us that use food as a reward, or comfort, that is a habit that is just hard to break. What I found, I could swap out that cookie, brownie or sundae for a touch of sweet. I have hard candies, jelly beans, chocolate squares, gummi bears, and frozen fruit and chocolate bars. I allow myself something bit sized (less than 50 calories). Or, I plan in being able to eat a sweet under 100 calories. I never felt deprived.
  5. Challenge yourself. There are tons of challenges in your fitness apps. You can compare yourself and your progress to others through those apps to. Or, you can set goals for the day, week or month. Tell yourself, “I wish I could [fill in the blank].” Make it reasonable and small like you will add 1000 steps to your day. Or, take a look at your exercise progress and compare that to a training plan for a race to see if you can do a 5K, 10K, or even a half marathon. Tie the activity to a good cause and it helps you and someone else. What ever you choose, give yourself something to move toward other than a drop in pant size or weight lost.
  6. Brag. Notice what I did to start this blog? I bragged about my skiing progress. I did something that is hard and maybe even a little crazy to some. Use your accomplishments as a way to celebrate yourself and maybe it also inspires others. This isn’t to say you become obnoxious – strength is quiet. But your healthy journey will begin to show not only in how you look but also by what you share about the new things you can and are doing.
  7. Help others. When you start to make significant progress, it will show. People will start asking you what you are doing. Embrace it. Tell them. It’s not about the 10 point plan to healthy living, but boil it down to your own simple principles. Invite those that are interested in your progress to do something with you – take a walk at lunch, help them run a mile, get together and cook healthy meals, or invite them on an outdoor adventure. If they are serious about making changes, sharing your simples or inviting them in will make you feel good too.

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.

Healthy Living Year 2 Goal: Be Interesting

It’s funny how losing weight, exercising more and eating healthy has changes more than my body. It has changed my perspective on life. Without my body and food holding me back, I experience so much more.

As a chubby girl I rarely hiked, biked, skied, kayaked, swam or even walked. When I traveled (always) I never saw more than an airport, plane, hotel room, conference room or inside of a taxi cab. This past year changed all that and gave me something I didn’t know I could have – the ability to be interesting.

That must seem so ridiculous and maybe even shallow for those that are chubby, the fact that a healthy person is more interesting. But, that isn’t quite what I’m saying. I’m making a point that my body and lifestyle were having the affect of making me less interesting because I couldn’t experience everything I wanted to in life. Thus, I had less to talk about and less to share.

For example, my trip to Stockholm for work this past summer gave me a ton to talk about while there and when I got back. My morning and evening runs through different parts of the city showed me more about Sweden than I ever would have gotten by sticking to my hotel and client offices. It also gave me the energy to go to museums after work hours. In contrast, past trips that took me outside the US I always had a reason why I couldn’t see the city. Too busy. Work to do. Not enough time. So, I came back without learning about another culture. I could only share a story about the food I might have eaten or wine I drank at a restaurant. I could complain about the flight and jet lag.

So, my motivation this year to stay healthy is different than last year. This year is about how to be interesting. What can I experience that I haven’t before? What can I learn that I always wanted to do? How will healthy living help with this? As with most of my blogs, here’s my punch list of goals for 2018:

  • Learn German: I have been awful about language since middle school. I remember almost nothing from French and Spanish. I hated language. But, I work with so many colleagues and clients globally that picking up a new language seemed like a way to better connect. I spend a lot of time with clients and colleagues in Germany, Switzerland, and Austria. And, Tom and I are heading to Europe this summer.  Thus, I figured German it is. I’m on my Rosetta Stone Lesson 1 this week.
  • Take the road less traveled: I mentioned Tom and I heading to Europe this summer. But, we aren’t heading to the top of mind places. Instead, we are road tripping between the Czech Republic and Northern Italy. We’ll be taking time to explore beyond the castles and churches and take in the nooks and crannies of the cities, explore the country side and take in the national parks. I am even trying to find Roman ruins tucked in amongst all the renaissance era architecture and art (Harder to do than you think in Northern Italy. Venice was a strong influence.).
  • Go back to school: At 48 with my youngest heading off to college in almost 3 years, it makes me wonder what my golden years will look like. Non-working retirement just doesn’t seem like something I could do. Instead, I decided to go back to school for Economics and look at how to use this for either teaching in high school or working to drive socio-economic policies. Classes start in the fall and I’m most likely going to be one of the older students/graduates, but so be it. Its my way of giving back later in life.
  • Stay active, eat local: A simple thing to do is double down on what I’d started doing this year as a way to get healthy. Once spring has sprung, the 5Ks are going to kick back off again and I see myself signing up for more of them. Those where money goes to great causes like cancer research are top on the list. For eating, what better way to stay nourished and healthy than the farmer’s markets and our local hydroponic farm. I loved getting to know not only the local growers but the fish monger and butcher where I can trust the quality of my meat, fish and poultry. I get and give back at the same time.