You are currently browsing the tag archive for the ‘healthy lifestyle’ tag.

This week marks the 8th week in Transformation.com’s 8 Week Super Summer Challenge.  I had a few goals set for this challenge…..

  • Release 10#
  • Skate up the 8 levels of the 8th St. Parking Garage
  • A faster 5K  (goal to beat 44:44)
  • Get up to 10# free weights without hurting my tennis elbow
  • Faster 25 Derby Laps (Last pace 5:00.02)
  • Finish the See Jane Run 1/2 Marathon in 03:30:00 (I finished in 03:29:59 according to clock but ankle timer was a few seconds faster)
Having finished the 1/2 marathon in the right time….and stepping on the scale yesterday with a total of 9.8# released so far (certain I will make the 10# goal)….and already using the 10# weights 3x/week without elbow pain…that still left me with the faster 5K, the parking garage and the laps…
Last night, my hubby and I made a little visit to the 8th Street Parking Garage with my skates!  I felt all sneaky like.  A part of me KNEW that this couldn’t be allowed in the parking garages, but my friends had done it before and didn’t mention getting busted.  But either way, I wasn’t gonna take the chance.  So We went up to level 2 where the parking starts to get my skates on. *laugh*  I didn’t want the attendants to see me rolling in through the gates *laugh*  Anyway, I skated up there.  I am not certain what preconceived notions I had of this adventure, but I thought I would KILL me.  I thought it would be harder than heck!  Yes, there were parts that were hard.  Every level had an up ramp and then a semi flat part.  So my legs had a bit of a rest at every level.  One thing I did notice was that the cement was grippy and hard to push on..especially going up the up ramps!  By the time I got to the top of every up ramp, my legs were noodles!  I was very grateful when I got to level 4 and the cars thinned out and I had the place to myself for the remainder of my skate..which made it that much more enjoyable!

Resting the legs on the "flat level" enjoying my skate 🙂

Skating is always worth smiling about!

Contemplation, alone time, pushing hard up hill!

Made It!!!

BUSTED!

I had not planned on coasting down.  I thought that would certainly kill me!  But once we got to the top and took some pictures, I thought…”Why not!  At least on the empty levels!”  So I started down on the “flat” part of the level and realized the “flat part” wasn’t so flat and I was already catching some speed.  The steep parts might be a bit intense.  I turned the corner to go down my first steep part, when I heard my husband yell from the car….”CAR!!!”  I looked up and stopped. It wasn’t just any car, it was security!  BUSTED!!!!!!
“Ma’am, you can’t skate in the parking garages.”  He said with a smile and amused look in his eyes.
“Okay,” I replied.  “I just wanted to skate up the garage.  And I’m done so I’m leaving anyway.  Thanks.”
The passenger security guard looked at me with a laugh, “I bet that was a workout!”
“Yes, sir.  That was the point.  I did it, and now I’m getting in my car and driving down.”
They were all smiles and very sweet. I think they were expecting to find a rowdy mouthy teenagers and were shocked to find a 42 year old woman!  *laugh*  It was fun..and boy did I feel like the rebellious teenager they were expecting!  Ha!  It’s good for the soul!
One more goal down…….a few more to go!
Last night I went to bed early.  I knew it would be a cool morning and I wanted to get up and out early for my run.  So this morning, I woke up and I could feel it!  Today was going to be the day!  I put on my running shoes, got my Nike+ Ap running and hit the pavement.  My knees were trying to tell me otherwise.  My back was trying to tell me I was crazy. My lungs were NOT happy.  And my mind wanted to play games with me!  I just told them all to be quiet..we were gonna do this today!!!!  So I ran…and walked…and ran some more.  I didn’t use my formal 4 min run 2 min walk training, but I was close.  My running was faster, my form (thanks to Chi Running) is getting better.  But I’m still running too fast for my lungs.  Gotta work on that.  Anyway… I did it!  My  original goal was faster than the 45 minute pace I had been running for my 1/2 marathon training.  Then I had the crazy goal of 43 minutes today.  A goal is no good unless it is specific..faster just wouldn’t do.  I needed a specific time!   So I set what felt like an impossible goal to reach..shaving off 2 minutes of my time in a week?  Seriously?
Well ya know what?  You are more than you ever imagined you can be!!!!  You are a limitless being of the Divine Creator.  AND SO AM I!!!!
Today, I finished my 5K in 42:38!!!!!!!!
5K time 42:38
So there ya  have it….2 more goals checked off the list!  I will get to Eagle Skate Park sometime this week to re-run laps and see where I am :).  What goals are you reaching for????

This must be my week for simple and easy to read small books.  At 113 “meat of the matter” readable pages, this book is another one you can read in a couple of hours.  It’s simple, easy to understand and very informative.

As a woman who has been dealing with weight and food issues all of her life, I truly appreciated this book.  It’s not about taking away and depriving yourself to get healthy, but rather adding simple things to your lifestyle that will result in better  health and more energy!  Who doesn’t want that?

I’m sure you have heard all the general rules:  60 minutes of exercise, eat 5-6 small meals a day, drink more water..and you might have even heard meditate, meditate, meditate.  Simple Health Value, is a fan of most of that, but it won’t require a huge change in your schedule or for you to go out and buy new exercise equipment or join a gym.  As a Beachbody Coach, it may seem counter intuitive for me to tell you not to buy extra exercise equipment, but as a woman with weight issues and a busy life, I love what Dr. Myers says and I will  pass it along!

According to Dr. Myers there are 5 Simple Health Values that you can add to your life with very little effort.  They are:

  • Drink more water
  • Eat fresh
  • Move daily
  • Sleep and Rest
  • Breathe

Drink More Water:

You might be just like me, and regularly ask for diet soda before you ask for water.  It is a habit.  I remember when I was a kid, if you ordered a soda at a restaurant the drinks were not refillable.  So we were always given a glass of water and 1 soda.  Water was refillable.  Naturally, we drank more water back then.  I remember the day that Chili’s opened in Dallas and I found out that I could drink an unlimited amount of Dr. Pepper!  It was like the heavens opened up and rained down this beautiful gift of unlimited manna from heaven!    It was the beginning of the decline of my water drinking (not that I drank alot of water anyway).  My parents were not water drinkers so I never got used to drinking water.  I’m not blaming it on my parents; I’m just saying it wasn’t a habit I formed as a kid.  Our culture, our commercials, encourage us (and our kids) to drink anything BUT water….soda, sunny D, Capri suns, energy drinks..you name it.  With everything else out there, water can taste a bit flat and unexciting.  Yet, water is so very important to our bodies.  It lubricates our cartilage.  It helps with our blood flow.  It keeps us clear thinking.  It helps detoxify our bodies.  It does so much.

We NEED water.  But how do you know if you are getting enough.  I know I have heard about a dozen different theories.  8-8oz glasses of water a day should do you.  Well, for most of us, that is alot more than we drink now.  But also for alot of us, that is not nearly enough!  That is only 64oz of water a day.  Dr. Myers gives a great water calculating example:

  • Take your body weight and divide it by 2.  So I weigh 236.  I should drink 118 oz a day.
  • Divide that number by 8 (8 oz per glass).  For me that is about 15
  • I need to drink 15 glasses of water each day to be properly hydrated

That may sound like alot.  So  how are we/me going to get all that water into my day?  Dr. Myers gives some great suggestions.  Drink 2 glasses right when you wake up in the morning..before you drink anything else.  Carry a water bottle with you in your car.  Make sure there is a water bottle on your desk at work.  At restaurants get in the habit of drinking water.  The waiter will keep it filled up while you eat and talk; that should get you a couple of glasses of water right there.  Drink a glass of water before you  hit the bed :).

Remember that water is a good appetite suppressant.  When you think you are hungry, before you eat, drink a glass of water…then see if you are actually hungry!

If you don’t like the taste of water, if it’s not exciting enough for you…try putting lemon and/or mint in your water.  Try sparkling water and add lemon to it.  You can also drink herbal/noncaffinated tea :).  I drink herbal tea to help me relax before bed :).

Eating Fresh:

You should be getting 9 servings of fruits and veggies a day.  Last year, I read this great book called Extreme Spirituality, and one of the exercises it suggested was living/eating simply.  This meant to eat fresh and put away the processed foods.  I know that as busy moms’ the processed foods offer us convenience, but those chemicals are killing us.  The fresh foods give us more than just nutrients.  They give us the energy and vitality that is within them.  It is better if you can get your fresh foods from some place local where they  haven’t been sprayed with chemicals to make them last longer, and you know they are fresher.

So, how in your busy life are you going to get more Fresh Food into your body?  Add some fresh fruit like bananas, strawberries, blueberries to your breakfast cereal, yogurt or even your desert at night.  You might like to grate a carrot into your scrambled eggs in the morning.  Take baby carrots or celery sticks to munch on at work.  Take raw nuts like almonds to munch on; you can keep them in your car and eat them while you are driving. (Okay that goes against what I read in the book Women Food and God…but I thought I would throw it out there).  I know when I am eating a sandwich for lunch, I like something crunchy like chips to munch on too; so I replace the chips for carrots :). Instead of that chocolate bar, you can replace that with an apple or an orange.  Or heck, keep the DARK chocolate on the menu and eat it WITH your apple :); it’s a great combination!  Another one of my favorite ways to get the leafy greens in my diet is to add fresh spinach to my sandwiches.  This isn’t about taking away the things you love; it’s about adding to them.  I bet once you start to feel the benefits of eating more Fresh, the cravings you get for the other stuff will go away.  I know that in my life; that has been true.  (That is until I start eating the unhealthy stuff again.)

Move Daily:

Okay, this is a big one.  So many people tell me that they just don’t have time to “work out” or “exercise”.  Dr. Myers isn’t talking about setting 60 minutes aside a day to work out.  He isn’t talking about the 15 minute drive to the Gym plus the added cost of a Gym membership.  He is talking about taking the dog for a walk, instead of letting him out the back door.  First thing in the morning, get up and do some crunches and push ups to get your blood pumping.  Take the stairs at work instead of the elevator or escalator.  Park further away at the grocery store or on the way to work, and walk.  At work, when you take your breaks, take a walk around the building or up and down the stairs.  When you clean house, make a point of making more movements, bending down further, lunging while vacuuming.  Your garden/yard work counts!  Just add more movement to your day.  Instead of driving the kids to school; walk or ride bikes with them.  Go the park to play with your kids or dog.  Simple, easy additions to natural movement in your life.

Sleep and Rest:

As adults, we tend to get busy and stay up too late and wake up too early!  Our bodies NEED sleep.  This is the time when our bodies get the most oxygen; from that deep breathing we do when we sleep.  Our body regenerates and heals. The muscles heal from the day’s exercising.  Our brains get a reset switch.  We NEED sleep.  Dr. Myers suggest setting an alarm clock to remind us that its time to go to bed.  You need enough sleep to go through all 5 cycles of sleep, and each cycle needs up to 110 minutes to be complete.  You do the math!

So how are you going to get to sleep earlier than you normally do?  Stop drinking coffee/stimulants so late at night.  Instead, replace it with a nice herbal noncaffinated  hot tea that promotes rest and relaxation.  Create a “going to bed” ritual that your body will recognize and say “hey!  it must be time to sleep!”  That might include the tea I mentioned and a nice relaxing book or a hot bath or aromatherapy (like lavender) in your room or meditation before bed.  Just create one and do it every night, and it will send a signal to your brain and body to shut off and sleep well.

So what about rest during the day?  Rest is different from sleep. Sleep you HAVE to do (eventually) but rest is a choice.  You body needs a break from the go go go that it does.  Take 2 rest breaks a day..whether that is stepping away from your desk or your computer and going some place quiet to just relax..or going out side to watch the clouds float by.  This may be a time when you decide to get some of that natural movement in by taking a walk around the building at work..or maybe a time when you decide to get some extra deep breaths in.  The beautiful thing about this book is that it talks about adding things to your life, and often these things can be added at the same time.  It’s actually time-saving!  During this break, you can walk, deep breath, get the fresh food or extra water in :).  But you need to step away from the go go go and relax your mind and body :).  Or…if you have time and extra money..schedule a massage once a week.  I realize this doesn’t help every single day, but it will help with the detoxification process that the water does, it will help with the breathing, and help your muscles and body functions work better :).

Breathing:

We take this for granted every single day. I mean let’s face it.  From the minute we were born, we started breathing on our own.  We don’t really control it.  It does it on its own.  Yet it is vital to our living experience.  Without it, we would die!  But most of our breathing we do during the day is shallow.  We spend a great deal of our day yawning.  Why?  Because we are not getting enough oxygen.  We need to be conscious and include deep breathing into our day :).  First thing in the morning, when you wake up, take some deep breaths….from your belly.  Put your hand on your diaphragm and feel it rise and fall.  That is the kind of breathing we are talking about.  When I was a massage therapist, I used to have my clients lay on their back and practice this to  make sure they understood what deep/belly breathing means.  Not only will this help you feel more refreshed and help you with your short-term memory, but it will help with the muscles in your neck that are being used to help you do that shallow breathing you do so consistently.

So how are you going to get this into your daily life?  Dr. Myers suggested setting visual or audible cues.  Like when you see something, it reminds you to take a deep breath.  Or when the phone rings, before you answer it, you stop and take a deep breath before answering.  These breaths should be in through your nose then out through your mouth.  I had a mentor once that suggested we take 5 “ha” breathes.  Inhale through our noses then exhale through out mouths making that breathy noise you make when you spread moisture onto a mirror to clean it off…”hhaaaaaaaa”.  Do this 5 times in one sitting; it will give your more energy and revitalize you!  It works!  I promise!  This will help with stress relief :).

So this may all seem like alot to do in one fell swoop.  I know I tend to swing in major pendulum motions.  An all or nothing type of mentality.  That is not always healthy.  As a matter of fact, it is a fool-proof way to ensure that you quit!  So, Dr. Myers suggest taking one of these Values and start with that.  Once you have successfully incorporated this into your life, add another one.  Slowly……

His book has so many wonderful suggestions and tips. I highly recommend his book.  It can be found on his website:  http://www.simplehealthvalue.com/default.asp

I will leave you with this quote from Dr. Myers, “Remember any amount of forward momentum in simple health decisions is a success.  And success is my hope for  you.”