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!



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.

Ten Tips To Stay the Exercise Course in Winter

By now you’re a month into your weight loss resolution, working on getting through your first winter of maintenance mode, or you’re a seasoned healthy liver and the winter doldrums are kicking in. I hear your pain. I’m right there with you. A little honesty, I’m sitting in my hotel room killing time before heading to my meeting and didn’t follow through on my plans for an outdoor run (or any run) this morning.

To be fair, I did go to the fitness center after I checked in to the hotel last night. I even kicked my husband off the phone because talking to him was starting to give me an excuse not to go for my treadmill run. He’d already talked me out of an early evening run through NYC mid-town even though there are a ton of people out and about, perfectly safe, but not to him.

When I get stuck, in a rut, negative, or defeated, I turn to my internal motivation list. Thinking you could use the encouragement too, I’ll share my tips that help me move on and start moving on these short cold winter days.

  1. Create a habit: I have two habits that keep me running. When working from home or at the office, I go to the gym and hit the treadmill before I eat lunch. When I’m traveling, I check-in to the hotel, drop my bags in my room and throw on my running clothes and hit the gym. These habits are working as I can get in 3 of my 5 running days without too much thinking during the week.
  2. Set the right bar: Let’s face it, running outside can be more interesting as you can take in the scenery, especially if you trail run. I can easily run an hour. But, the treadmill is much harder for me as I can only stare at the wall with my music going or watch a TV show. It’s just not enough. So, I reset the amount of time I spend running to a minimum of 30 minutes. I may do more, but I won’t do less. I run slower on days I’m sore or tired and I push hard when my energy is front and center. I listen to my body and mind.
  3. Rest days are okay: In the warm weather I was exercising in one way or another every day. Sometimes I was running in the morning and paddling in the afternoon. Very active.  Winter, completely different. I have a 5 day rule and work at not losing it on my two rest days. It’s hard, but using machines just seems to cause me more aches and pains than outdoor runs and activities. Maybe it’s the cross training. Whatever it is, my two days off works to get my body back and make it easy to keep up my workouts without the excuse that I hurt.
  4. Clean those closets out: I have an enormous walk-in closet. I have years of clothes in all sizes and styles. My bathroom closets and linen closets are full. My storage closets and rooms are piled with old toys, books, furniture and things I never knew I had or wanted. I have spent hours cleaning house on the hoarding. All that walking back and forth, bending, climbing and lifting gives me activity/move minutes. It’s as good as walking to get my steps in and I am getting more organized by the day.
  5. Eat right: If you are slowing down activity wise, the worst thing you can do is increase what you eat or eat more unhealthy food and meals. If during the warmer months I had an especially large meal (my guilty pleasure is the Chinese buffet with dumplings) then I could always go for a trail run or bike ride and feel like I was burning off my gluttony. Keep up your healthy eating program so you don’t sabotage yourself during the slow activity period.
  6. Find a new activity: Never a fan of exercise classes, I did see a couple that looked like fun. No, I haven’t done it yet. But, I am considering hauling my butt to the gym for one of those HIIT workouts. Even if I don’t, I’m still thinking about mixing it up to hold back exercise boredom.
  7. Make a friend pact: I haven’t liked it in the past when Tom would get on me about exercise and eating right. But, that was when I was chubby and in denial. These days, with both of us on the healthy living program, its easier to prod each other if we see slacking. Tom’s even said to get on him. I am ambivalent, but we agreed how he could tell me without me getting annoyed. If it’s not your SO, get your besty or sibling. Healthy peer pressure is good for the heart.
  8. Get outside: I know, its cold. There is ice. While I’m not interested in running outside below 40 degrees, I do love to ski, snow shoe and ice skate. The difference with these activities is that I dress appropriately and don’t get cold because I’m moving. I won’t do this everyday or even every week, but it does break my sulky winter mood when I can get fresh air and a little winter sun on my face.
  9. Research races: Sometimes I just need something to work toward. My inbox started filling with announcements of races in the spring. It got me looking at what would be my first race. It also got me thinking if I could run a 10K or even a half marathon. I don’t want to “train” in the literal sense. But, as I looked at how I exercise and compare that to the training programs I could see how ready I was for these races. Turns out, that 10K isn’t going to be a big deal. That half? I just may be able to check that box this year.
  10. Talk the talk, walk the walk: The more I relate to other runners or tell my story to friends and acquaintances the more it drives my accountability to keep it up. It would be more than horrifying to have done all this work to only turn back into the chubby pumpkin by the spring.  Talking and sharing makes me more accountable.

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.