Tuesday

Nearly 40-Something

I'm going to be 41 next week.  That's FORTY-SOMETHING.  I remember blogging a year ago about how 40 felt and that I could still rock it in the gym....I was in the best shape of my adult life....a new decade wasn't going to get me down! Forty-Shmorty!

Let me tell you, 40 HAS been great!  A pivotal year for me professionally and personally.  I've had a LOT of fun and have gotten to do things that I've never done and met some really great people along the way.  Can 41 be better?  I'm sure it can!

What I do know is that my body is not wanting to keep up like it did in the past few years.  For example, I've noticed that I have a crunchy knee.  I repeat-- a crunchy knee!!!  WT(#%&@*%??!!  I heard it going up the stairs a few weeks ago and thought, "What's that noise?"  Ugh.   I also notice that I need a little more recovery time after hard workouts and I value sleep a little more.  It's okay-- I still consider myself a powerhouse and am proud of my strong self!

I read an article from Precision Nutrition this week about eating right for your age, from the 20s to the 70s and into 80+.  It's fantastic.  When I read the 20s and 30s, I'm pretty sure I was nodding the whole time.  I remember feeling invincible in my 20s and not really taking care of myself at the same time.  The 30s- well, I was having and raising my babies and doing virtually nothing for me until the last half of that decade.  The 40s- they label it "Still Going Strong" and that's how I feel.  Maybe a little crunchy at times, but here to be a role model and coach.  I'm going to head off any health problem that I possibly can from now until my final days by taking care of myself.

Read it here:

Remember, we are never DONE.  We have to always take care of our health.

Wednesday

You took your eyes off the prize....

I ran into an acquaintance at the gym last week and we chatted as she elliptical-ed away and I stretched.  After initial hellos, I asked her how things were going.  "WELLLLLLLLLLLLLL, ok, I guess," was the response, with a half-shrug.  "I guess I'm just not feeling motivated right now."  

My response: "You took your eyes off the prize, that's all."

Huh?  I elaborated that she must have forgotten her goals.  Or, at least, she isn't focused on them at this present time.  "Why are you doing this?" I reiterated.   Well, of course, it's the usual......1) Feel better  2) Look better   etc, etc.  Did I mention that she's a recent cancer survivor?  

Keeping your focus on WHAT you want, WHY, and HOW you will get it is the basis of your motivation.  Laser focus pulls you through the I-don't-feel-like-it kind of days and gets your butt out of bed early before the work day.  If your WHY is strong enough, nothing will hold you back.

I left her thinking that day.  The wheels were turning.  I could almost hear her say, "Oh YAH!  Now I remember what I want."

Keep your eyes on the prize.  And go get it.

Sunday

Always a work in progress

We will always have something to work on.  All of us...all of the time....our whole lives.  When we master something like a new health habit, pick a new thing to change.  Then, when you master that one, pick another....then another.  Build on the healthy ones that you previously mastered.  Then, when you feel on top of the world and are getting amazing results-- do a quick check to see if you've fallen off on anything or maybe started doing an old bad habit again.  Sometimes, you don't realize that you are routinely doing something that you used to do, but stopped doing, then started doing again.

Lately, I've been struggling with vegetables.  I like them.  I try and keep enough prepped to grab quickly.  BUT, I've been really busy lately and it is oh-so-easy to let it slide a little.  I mean, driving from client to client all day or having back to back sessions doesn't always make it easy to get in my 4-5 cups per day.  There is no excuse, it just takes effort.  That is one example of EVERYONE having to work on things.

How about 90/10 compliance as another example?  You know, eat 90% of your meals during the week on-plan and allowing a 10% off-plan choice (within reason).  This ensures maximum results in changing body composition.  It's hard.  Even for me sometimes.  A work in progress.

So, whatever you are working on for a habit right now, make sure that you are confident in doing this habit EVERY day.  If you are confident in your changes, you will make the change.  If you aren't, it's going to be a battle.  It's as hard as you make it.  Don't try to work on too many things at once.  Also, realize that those who make change seem effortless and have "amazing" bodies DO have to work at it....a lot.... (Dedication!  Consistency!)

The effort is worth it-- healthier body, healthier life.

Wednesday

Livestrong

Lately, I've gotten involved in a program affiliated with the Livestrong Foundation at our local YMCA.  It's a 12 week (FREE) program for cancer survivors and those who are currently battling cancer that meets twice a week to provide support and a basic exercise program.  My role as a volunteer is to be supportive and encouraging, as well as show them how to use the equipment at the Y.  I give them other ideas for exercise as well.  It's awesome!

My dad lost his battle with cancer almost two years ago.  Today happens to be the one year anniversary of my father-in-law losing his battle with cancer too.  I'm volunteering with the Livestrong program as a way of honoring them, as well as all of the other loved ones that I've lost to this awful disease.  I don't talk about them to the group members unless they ask, because I feel that these people are trying to survive this....right now...and maybe don't want to hear about the people that didn't win their battle.

What I love and admire the most about the group is that even though they've gone through a lot and have more ahead of them, they show up.  They come in with a positive attitude and I can almost read on their faces sometimes, "Hey! I have the energy to be here and I feel good enough to exercise!"  They support each other and even clap when there is good news.  They listen to the bad news as well.  Fatigued or not, they show up and do something.  That is truly Living Strong.  I leave each session inspired and think, "I do not really have problems."

Let's put this into perspective with our own lives.  What about you-- do you Live Strong?  Do you take care of your able body?  Do you show up?  

Live Strong.  

Tuesday

Control

Some of us like to feel in control.  I know I do.  I would deny being a control "freak," but I like to have a plan and know what is coming my way.  There are obviously many things in our lives that we CANNOT control.  

Let's identify a few:
-How the people around us act
-How fast the person in front of you drives
-What your friends and family do or say
-Other people's health (especially those that we take care of)
-Sometimes, our own health (viruses, certain disease, unintended injury, etc)
-What could possibly happen to us tomorrow

These, among a lot of other things, lead to stress.  Stress is a part of life.  Stress is very hard on us.  But, guess what?! We CAN control how we respond to stress.  You don't have to let it take a toll on your health, which most of us let happen.  (Sleepless nights?  Higher blood pressure?  Appetite for sugar and starchy carbs?  Weight gain around your middle?  Yep- all responses to continuous stress.)

The good news is that even when your day or a situation feels out of control, there really is something you can do for yourself.  You can control your response.  How do you do that?  First, you realize that stress happens AROUND you, not TO you.  Then, you have a choice:  
1) Stuff the stress down internally and try to control what is uncontrollable, leading to poor health.
2) Find an outlet to drain it all out and keep your situation manageable.

I choose #2.  

My favorite outlet to stress is a hard workout or even just getting up and moving my body around.  Some of my best weight lifting/gym sessions have been in response to a stressful day!  My past outlet was eating. (Not healthy eating either, but emotional-grab-the-first-thing-I-see-eating!)  This is a toughie....emotional and stress eating isn't doing you any favors.  

Instead, what can you do in response to stress or any situation in life that you can't control?  Here are a few alternative things to try:
-Taking deep breaths.  Any number for any amount of time.
-Physically stepping away from the point of stress or stressful situation
-If you feel the need to put something in your mouth, grab a glass/bottle of water and chug it
-Scream and yell.....just let it out!
-Keep your hands busy 
-Do something completely mindless (coloring book, doodle, etc)
-Pick up a good book
-Take a hot soak or long hot shower
-Do something nice for yourself, like get your hair or nails done
-Some people like retail therapy!
-Yoga or meditation
-Pray
-Walk/run/take the stairs/ANYTHING active
-Talk to someone about it all

My guess is that you know all of this.  You've heard all of this.  In a world that you can't control, it's nice to have a reminder of what to do to take care of yourself.  It's nice to have a reminder that we all have difficult times and want to grasp onto SOMETHING that we can have a say in.  So, control what you can and let the rest go.  Your health will benefit in the long run.