M...is for mental fitness and milestones

For the next chapter of my A-Z blogging challenge, I am up to M - half way done, yay!

This post aligned well with a couple things I've been pondering lately.

Mental Fitness.  This comes in all sorts of forms.  Lately, I've been battling two elements of this.  I'm frequently running alone - not all the time, thanks to my MRTT group ladies, but a lot more than I'd like.  Solo runs are hard for me, especially given that lately I've had to achieve some personal records on them.  I'm constantly battling the voice in my head that says I can give up or comes up with excuses why I don't have to or shouldn't run that day.  "It's too hot" or "I can stop now, I'll make it up another day".  Things like this run through my mind a lot on runs.  I do a pretty good time battling my way through it, but not always.  It's always easier when I have someone else to run with me - makes me feel accountable, like it's a challenge. 

As I press on in my running and target even farther runs and faster times, I have a feeling I will need to start finding others to run with more often so I will hold true and do it.  Anyone want to run? Let me know!

Anyone else have the same issue?  How do you overcome it? What are your tips?

The second mental challenge I'm having is probably a less healthy habit I'd really like to break.  I've gotten into the bad habit of letting myself over eat or indulge in things I shouldn't when I have a decent or good run.  "Hey, I burned 500 calories or so on my run.  I can totally have one of those Belgian Chocolate Truffle Brownies that's approximately 400 calories".  Then it continues the rest of the night as I try to "refuel" I justify with myself.  I'm all for eating healthy and practicing the 80/20 rule - it's OK to indulge some of the time - but not after every.single.run.  It's getting to be a bit of a problem. 

The picture says so, so it must be true right?  Oh please be true! That would be heaven!

Okay, so wait...two images?  It's gotta be true.  Chocolate before running and chocolate after running, I can totally do that. Not sure it will help my goal though. I'm willing to try.

While I met my goal weight of 119 pounds, I've actually started to creep back up.  I'm running around 120 or 121 lately...not too bad.  And surprisingly despite my increased running it is definitely not muscle weight.  I would love to think I can meet my stretch goal of 115 or lower my body fat percentage to somewhere in the 20-21% range, but eating too much unhealthy stuff after runs...not going to help me get there.  I need to be better, fitter at that.

I think my big issue is I'm really not sure of the best way to fuel up before long runs and to refuel/recover after runs.  I need to look into this more. 

Anyone have any tips or suggestions for that? Books? etc?

Milestones.  On a lighter, more positive note, I think it's important to try and focus on hitting milestones to keep running fresh.

I looked this up in the dictionary to make sure I was using the word correctly.  Courtesy of dictionary.com:

1. a stone functioning as a milepost.

2. a significant event or stage in the life, progress, development, or the like of a person, nation, etc.

I'm referring more to definition two here.  Significant event or stage in the progress or development part in particular.  When it comes to my running, I'm pretty new to this, so I've been able to pretty frequently hit new milestones in distance or pace.  I imagine at some point it will take longer to hit these and much more work...but as long as I've got some new milestone in mind, I have a goal to work towards and that motivates me (another good M word for another day). Whether its a distance, a pace, or even a quantity of races...anything can be a milestone.  Set a goal and reach the milestone.

What milestone are you looking to achieve soon?

~A

L...is for Live, Laugh, Love

For the next segment of my A-Z blogging challenge I get to do L.  This was a pretty easy one for me due to the quote above that I, well, Love.

Live.  Live in the moment.  I'm sometimes guilty of focusing too much on the future and the what ifs and the what is next.  I'm getting better though, especially since becomming a mom I think.  Running also helps.  It gets me outside, reconnects me with nature.  I often have the opportunity on runs to see mother nature in her glory - wildlife, foliage, and beautiful landscapes.  Some of the little things we often overlook.
One of my favorite things is to get down to my daughter's level and view life her way.  The beautiful colors in a bubble, the warm feeling of jumping in a puddle on a summer day, or the vibrant colors of sidewalk chalk.  Small stuff.  Live life in the moment.  Enjoy the sunset.

Either way, don't get too stressed or busy or bogged down by the mundane to live your life.

Laugh.  Laugh often.  Find humor in small things.  Laughing is way better than crying anyways right? 

I love to laugh.  Sometimes I laugh to keep from crying when I'm very stressed out.  Most of the time however, me and my weird sense of humor are attempting to make other people smile so I'm laughing with someone.

I love this from Wikipedia:
Laughter has also been shown to have beneficial effects on various other aspects of biochemistry. For example, laughter has been shown to lead to reductions in stress hormones such as cortisol and epinephrine. When laughing the brain also releases endorphins that can relieve some physical pain.^[15] Laughter also boosts the number of antibody-producing cells and enhances the effectiveness of T-cells, leading to a stronger immune system.^[16]

Laughing 100 times is equal to 10 minutes of rowing or 15 minutes of bike riding.^[17]

Sounds good to me - pun intended.

Remember this video that went viral earlier this year?  Awesome.

Love. Love deeply. Love what you do.  Make sure you have something in your life that you love to do.  Find what you are passionate about and then do it.  That in my opinion is what life is all about.

L. Live. Laugh. Love.

~A

K...is for....

Wow...I'm really struggling with this next edition of my A-Z blogging challenge.  K.  I googled...Didn't help.  I can't fault google, I've never had issues before...but K words for Fitness and Healthy.  Tough one.

Here's the only things that come to mind.

Kale.  One of my new favorite foods.  After hearing from a coworker that his wife and him eat almost four pounds of kale a week by putting it in smoothies, I had to try.  And try I did.  It's awesome.  I remember reading somewhere that kale really helps clean the gunk out of your digestive track and I'll buy it.  I've felt great after I tried doing this and I'm glad I stuck with it. 

I have kale in my garden this year.  It's been pretty easy to grow thankfully and I think I'll definitely try it again in the future.  I grew a dwarf variety this year, I'll probably go regular next year...we will see though.

Another Kale recipe I've really been wanting to try is kale chips.  I've heard they are awesome, but that you either love them or hate them.  I think I'll love them, I just need to wait to make them until its a bit cooler.

My Kale Smoothie Recipe:
- 1 Banana
- Several strawberries
- Kale (to your taste preference...start with a small amount and work your way up)
- Low fat milk

Put them in a blender and blend until smooth.  Mmm, mmm good.  Sometimes I add a couple tablespoons of peanut butter for some protein boost.  Oh yeah, good stuff.  I'm still working up kale wise, so I only add a couple leaves.  My smoothies are far from green...but I'll get there.  Either way, it's a nice dose of veggies I wasn't getting before hand.  Give it a try.

Do you use kale in anyway?  Share your recipes!

Kids.  I'm hugely interested in kids health if you didn't know.  Being that I have the little, I'm focused a lot on trying to get her to eat well and have a positive body image despite some of the awful trends and imagery we see today.  I spend a lot of time teaching her good eating habits by modeling good behavior myself.  I also do a combination of giving veggies and hiding some for extra nutrition.  The little drinks my kale smoothies as a matter of fact!

I am also interested in making sure she's very fit and active.  We dance, we have fun.  I try to take her outside as much as possible.  I still feel like we watch entirely too much television, but sometimes I need a break.  One of my favorite books/blogs is Free Range Kids.  It talks a lot about ways we can make our children have a childhood more like ours where they are outside a lot and getting to do more things, instead of living sheltered lives.  I'm a big supporter of this.  G is still a little too young for many of the things they talk about, but I'm always looking for ways to help her be more free range.

Being the mom of a little girl, I'm also really concerned with body image.  With the obesity rates on the rise and eating disorders also increasingly more common, I'm trying to do everything I can to teach my little healthy habits and to like herself for who she is.  It's definitely tough though.  My biggest thing is to never criticize my body in front of her and to praise her healthy choices.  We don't tell her to watch what she's eating, we just encourage her to make healthy choices so she can grow up healthy and strong - not big and strong or to stay skinny.  Her happiness and health are extremely important to me and I want to do everything I can to set her up for success.  That's my hope anyways - we'll see how that goes!

What types of things do you do with your littles to encourage a healthy lifestyle?

So those are my K's.  Kind of weak...but I got something in there.

~A

J...is for July update and Just Do It

One more quick one for my A-Z blogging challenge.

July Goals. So if you recall - and I know you follow my blog so intently that you remember this with crystal clear detail - I set some Goals for July.

To date I had provided an update that I had indeed run 4 miles and I had indeed not only registered for, but completed my 5K.  That left my average of one mile per day in July or 31 miles total.

So I set down and went to work with my calculator and Nike+ today to check out where I was and how I'm doing.  Are you ready for this?

31.86 miles!

July goals - Check!

Works out really well since we are on vacation this week.  I still want to run if I can, but my leg might need some rest after my 5 mile run the other day so we'll see I feel.  But pretty awesome.  I guess I need to figure out my goals for August now to prepare that post when we are back.  I was originally going to target five miles...but, well I hit that, so we'll see.  I need a few days to recover to figure out if I want to increase distance in August or perhaps work on time for a bit.  I'll let you know.

Either way, as I mentioned in my goals post - specific, measurable, attainable goals.  I was specific about what I wanted, they were measurable, and I attained them.  Whoo hoo!

Just do it.  I've always loved Nike's slogan.  It's actually one of the reasons I got into marketing and went to school for it.  I used to tell people that I wanted to be the person who wrote Just do It slogans.  Well, I don't necessarily do that today...yet...but I still love the idea...and the slogan.

Just do it has been one of my running mantras.  Do I really want to run today?  Just do it, Amber.  Can I do 4 miles - Just do it.  Can I run a 5K - Just do it.  Can I run 5 miles - Just do it.  Sounding familiar?  Mainly I use it as my inspiration to try.  Don't question if I can - just do it.  If I don't get the whole thing, at least I did something and tried.  Anything is better than not doing anything and wondering if I could have.

So whatever your goals are - Just do it.  Stop questioning yourself.  Just do it.

~ A

I...is for I and Important

I is the topic of the day for the A-Z blogging challenge I'm slowly working my way through.

Had to think a while on I and I finally came up with a couple good ones I think.  They are very interrelated.

I.  Yes, you, me.  I.  I think all too often we push our own needs to the back burner.  Honestly, I was originally planning to do this post last night after Little G went to bed. but once she finally went down, I was exhausted.  Normally, I would say my sleep can wait, but you know what - I put myself and my needs first and I went to bed, saving this post for the morning.  Anyone hurt?  Not that I'm aware of.  Since the little slept through the night for the first time in who knows how long, I actually might have gotten close to eight hours of sleep for the first time in who knows how long.  And I  needed it!

I.  I put my needs ahead of yours reader.  I did it.  Don't hate me.  It's a big thing for me.  With a family, job, and other needs, often my needs get tossed to the bottom of the bucket.  I feel like I have to justify doing things for myself often - Oh, I just got a promotion, I guess I can finally get that pedicure I've been putting off for months despite my feet hurting and needing it.  Oh, I just wrapped up a HUGE project at work successfully, I guess I can splurge on some new clothes for myself (and somehow still manage not to spend a dime over the gift certificate amount I had - yes, I even can't do it when I have a gift certificate). I know I'm not alone here, although many of you may not be as far down the spectrum as me on this.  I'm working on it.  Making more time for me, for my needs.  I think we all should try a little harder here.

Important.  Say it with me, "I am Important."  This relates to what I was saying above.  Our needs, wants, feelings, desires, etc. are important.  We can't continue to push them aside to give others what we need.  Study after study have shown that we feel good when we give to others, but also that if we take some time for ourselves, it actually helps us perform better.  Get up, take a walk.  Interested in fitness?  Go for a run when you can.

I myself struggle with asking for help - this includes watching G so I can go run or do classes or whatever.  So I tend to make time at work.  However, I have been doing better at asking Joe to watch her Saturdays so I can run with the girls.  And he watched her when I ran a 5K.  My neighbor watched her for me once so I could run.  I've found that most people are fine watching your children/pet for 15-30 minutes if you are going for a run.  Doesn't hurt to ask right?

Eating better is another important thing here for me.  Eating healthy and serving as a healthy role model for my daughter is hugely important to me.  She eats what we eat, so I make a healthy meal.  Joe isn't 100% on board with my healthy eating...he's at least trying lately - he did eat some of my green beans the other night.  But so far it seems to work.  G eats a lot of veggies and fruits and whole wheat grains.  We have a small garden and she begs loves to go down and look for new strawberries, zucchini, and green beans with me.  She eats them right off the vine.  Kind of weird to me, but as long as she's eating them beans and squash, she can do whatever she wants.

I've gotten off topic.  What I was trying to point out here is that you/me/I - we are important.  Our needs, our feelings, our wants.  We need to take the time to work on achieving our goals and doing more for ourselves, because in the end - it helps everyone around us.  We are happier and healthier and thus have a better outlook and more energy to spread to those around us.

One more time: I am Important.

~A

H...is for Happy & Healthy

For my next edition of my A-Z blogging challenge, I have the letter H.

This was a pretty easy one for me.

Healthy.  The main reason I want to be a fitter mom.  I want to be healthy so I can be the best mom and wife I can be. 

I look up the definition of healthy on dictionary.com:

/ˈhɛlθi/ Show S

1. possessing or enjoying good health or a sound and vigorous mentality: a healthy body; a healthy mind.

2. pertaining to or characteristic of good health, or a sound and vigorous mind: a healthy appearance; healthy attitudes.

3. conducive to good health; healthful: healthy recreations.

4. prosperous or sound: a healthy business.

5. Informal . fairly large: I bought a healthy number of books.

I'll take all. Yes, please.

Happy.  Happiness is also an important thing to me.  I'll consider myself a successful mom is my little is happy and healthy.  It's the little things that make you happy, but it's those little things that really matter.  My cousin once asked my aunt, "Why is Amber so happy, she basically wakes up happy."  I guess I'm just a pretty happy person in general, not prone to unhappiness.  I'm pretty intrinsically motivated, so even when I'm down I tend to take steps to turn around my day.

I have periods in time when I get a little down and one of my best ways to help me feel better is to try to make other people happy.  Compliment them. Help them.  Give it a try.

This image made me happy as I tried to search for something to put here:

I'm reading Gretchen Rubin's "Happiness Project" book.  I love it.  The whole concept is even if you are happy, you can be happier and it talks about little steps you can take to be happier.

 Another thing that makes me happy?  Do you know what's coming here? Chocolate.  Oh yeah baby.  Had a nice glass of chocolate milk tonight.  Mmm, mmm yummy.  Even better - shared some with the little.

Those are my thoughts on H.

~A

G...is for Goals

For the next edition of my A-Z blogging challenge, I'm up to the letter G.

Goals.  No matter what you're trying to achieve, decide what your goals are before starting.  If you want to lose weight, define it - lose X pounds by X date.  If you want to eat healthier start with a food group - increase my daily servings of fruits to 3 per day by May.  If you want to exercise, set definite goals - I want to do 30 minutes of exercise three times per week.  If you are a runner and you want to run a certain distance or pace, set small steps to get to your goal.

Small, definite goals help you ultimately achieve your large goal. 

What does that mean for me?

Goal wise for July I set three goals:
1) Hit the 4 mile mark - Completed
2) Run a mile per day in July - On track
3) Register for a 5K - Guess who's doing a 5K this weekend?  Yep, this girl!  I'm scared and excited and happy and nervous and...OMG.

So the point is...set small definite goals and then another good G word - GO...Go get them.  Once you accomplish them, set more.  Get those.  Then keep going.

~A

F...is for Fitness, Fruit, and Fun

For the next edition of my A-Z blogging challenge, I'm writing about the letter F.

Fitness.  The main reason and track I've been on for a little over a year I think.  I think anyone trying to be fitter, even small steps are is a good thing.  There are several types of fitness.  The ones I've focused on are Mental Fitness, Emotional Fitness, and Physical Fitness. 

Physical Fitness -
My definition: This is the keeping your motor running, blood pumping, tangible part of fitness.  You improve your physical fitness and well being by being active and eating well.

Wikipedia: Physical fitness comprises two related concepts: general fitness (a state of health and well-being), and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through correct nutrition, exercise, and enough rest.
In previous years^[when?], fitness was commonly defined as the capacity to carry out the day’s activities without undue fatigue. However, as automation increased leisure time, changes in lifestyles following the industrial revolution rendered this definition insufficient. In current contexts, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.

Emotional & Mental Fitness -
My definition: This is how you feel emotionally - are you happy, depressed, sad, mad, resentful, etc.  Emotional fitness is huge for some people and a big driver for unhealthy materials.  Some people try to fill unfilled emotional needs with unhealthy habits (Such at over eating).  Your level of stress is a huge indicator of your mental and emotional well being.  Doing the things that you love, you are passionate about will help your mental well being and reduce your stress level.

Couldn't find an official definition of this one, so I probably made it up or there's a better term for it.

What are you passionate about?

Either way, I think focusing on improving each of these areas is the key to being truly fit.  *This is just my opinion - in no way based on education or expert advice.

Fruit.  Fruit should be a big part of your diet if you're trying to be healthier and fitter.  Eat your rainbow.  The more colorful your plate is, the better is probably is for you.  You get lots of antioxidants, vitamins, and nutrients from fruit that you can't really find in other places.  A quick step to become healthier is to eat more fruit.  The more variety the better, but if you take a small steps and just eat the ones you like any change is a change for the better.  Once you are changing for the better, you can branch out and try other types.

Any favorite fruits you love to eat?  Any more uncommon ones you like that you think others should try?

Fun.  Whatever steps you take to be healthier, it's key to have a little fun.  Take time to dance around in the kitchen, paint, watch a sunset, and smile.  Have a little fun.

What do you like to do for fun?

This is just humorous:

On a more serious note:

So that's my thoughts on words that start with F.

~A

E...is for Encouragement, Excitement, and Energy

For the next in my A-Z blogging challenge, I needed to tackle the letter E.  This one took a few days to figure out what I wanted to talk about here and I finally thought about earlier today.

Encouragement. I'm very proactive about encouraging others when I can.  I've received a lot of encouragement from others throughout my fitness trials and tribulations and it's really helped me, so I like to pay it forward.

It's funny, now that I know how mentally challenging running can be sometimes and how sometimes all I want to hear when I'm running and struggling is someone yell, "You can do it," - when I see someone running down the road, I get an urge to roll down my window when I'm driving and yell encouragement to them.  I haven't done it yet...but I'm might tempted.  I think I'm afraid of offending someone verses encouraging them...but I don't know.  Anyone have any thoughts on that?  You welcome the encouragement or would that bother you to have a random stranger tell you great job, keep it up?  Sound off in comments.

Other than that I'm also doing what I can to encourage those around me in whatever their fitness endeavors are.  It can't hurt anything and might help someone right?  That's my thinking anyway.

Excitement. This is a strange one to write about, but definitely important.  I think in anyone's quest to be fitter, they need to find and do things that excite them, or you'll never be able to commit to it and won't make the progress you want.  Running excites me.  Writing excites me.  Running doesn't excite the hubs.  But nowadays there are so many awesome activities you can do that you should be able to find something that excites you - dancing, yoga, cross fit, mudders, biking, etc.  So many options.  Find something that excites you so you look forward to it, and go do it.

Energy.  This has been a real struggle for me.  Initially when I started running I was expecting to see an increase in my energy level, help me throughout the day.  While I get an initial lift after my run, I find that I'm actually more tired towards the end of the day.  Really wanting to go to bed early.  Missing sleeping in on weekends.  It's definitely a challenge to wake up and run some weekends.  I think a good part of it is because the little wakes up during the night still so I don't get a full nights sleep - let alone four hours in a row any nights.  I wake up early and likely end up going to bed later than I should most nights.  If I'm even in my bed eight hours a night that's impressive, but it's usually more like six or seven.  Then there's the time falling asleep.

I definitely have more energy than a year ago now that I'm eating better and exercising.  I'd love to have more though.  I think I have more energy than most people I know, but it still isn't enough for me.  Maybe I have unrealistic expectations?
 

 

Anyone have any tips on getting more energy?  I'd love to hear them.

So that's the letter E.  Until next time.

~A

D...is for Do it, Determination, and Diet

Continuing on my fitness A-Z blog challenge.  I had to think a while to come up with some good "d" words to write about.  I got desperate (ha ha, d) and googled it.  And really didn't get far.  So I thought some more and came up with a couple worth talking about that resonated with me.

Do it. I don't mean it.  I mean do whatever it is for you.  If you are thinking about it, just do it.  Don't keep procrastinating, or make excuses, do it.  What does that mean for me lately?  Well, I keep not signing up for an official 5K. I'm scared.  I'll admit it.  I'm afraid of failure which for me means not running the whole thing.  I'm afraid I'll overheat since it's July you know.  I'm afraid of the unknown.  But, I need to get over myself and just do it.  Just do it Amber.  The Will's Way 5K is a local 5K near me I'm eying.  I wish there was one sooner that resonated.  If anyone knows of one nearby, let me know.  If not, I'll keep eyeing this one and hopefully just sign up one of these days.  Anyone want to sign up with me? Keep me accountable?

What's your thing that you need to just do?  Think about it, then do it.

Determination. This has been a key thing for me in my quest to become a healthier person.  Determination helps drive me.  It keeps me going.  I'm determined to be healthier for myself and my family.

Diet.  I don't mean a fad go lose a bunch of weight type of thing.  I mean what you eat every day.  How healthy is your diet?  I did a good look at mine earlier this year and realized it could be a lot better.  I really like the new food pyramid/my plate thing - much more visually appealing.  I've been doing a lot better eating my colors and eating more fruits and veggies.  I also eat a lot of whole wheat and whole grain products.  If you want to be a fitter person, take a look at your diet.  Does it need a makeover? 

I've found as I eat better, I feel better.  I don't get sick as often and I'm happier.  Works for me. I suggest you give it a try.  I'll admit, it will take at least three weeks for you to really start seeing effects and get rid of the cravings for crappy food.  So it will take determination and dedication (couldn't help myself there!).

Until next time!

~A

PS - Keep me accountable. Call me out.  Someone make me sign up for that 5K dammit!

C...is for Change, Choice, and Challenge

I as prepared to write my C post for my A-Z blogging challenge, I realized there were just far to many C words I could write about.  So I exercised some control (he he, C) and limited myself to three to talk about today.

Change.

“Be the change that you wish to see in the world.”
― Mahatma Gandhi

Change is tough, change inspiring, change is well, change.  Changing can be great.  Whatever it is you want to change about yourself, set some goals and just do it.  In the past couple of years I've made a lot of changes to myself for the better I think.  I'm healthier - I eat more fruits and veggies, less processed foods, and drink more water.  I'm greener - I use ecofriendly cosmetics, grow some of my own food, buy local when I can, use efficient appliances and bulbs in the house, etc.  Change helps us become better people - the people we want to be.  The kind of person we admire.

One of my focuses recently is happiness.  I love, love, love (did I mention love?) Gretchen Rubin's book, "The Happiness Project."

I have a confession though.  I haven't read the entire book yet.  Oops.  Honestly, every time I start reading her book, I get so inspired to go out and do something.  Change for the better.  Do things to make myself happier.  Don't get me wrong, I'm a happy person, but I think we can all be happier.  That's the premise of the book.  It's great.  Pick it up, read it.  You'll probably have the same reaction as me.  I'd like to think I'll finish this book by the time her second one comes out in September.  Maybe. Just maybe.

Choice. We make so many choices in a day.  Some big, some small.  Some are so infinitesimally small that you probably don't think twice.  Others require lots of thinking, researching, planning, etc.  Most of those really small choices that don't require any thought are the hardest ones to change - they are habits, ingrained in us.  What we eat, drink, do on a regular basis.  Habits.  Being healthier and fitter can start with making small changes to the choices we make every day (Did you like that - I linked my C's). 

Some of the small choices I've made that have helped me change: Putting skim milk instead of whole milk or cream in my coffee, parking in the back of the garage to walk the extra distance, dancing while I cook sometimes (much to Little's dismay - No mommy, no dancing!), spending more time outside, starting a running club, etc.  Small choices you make every day can really add up.  Take the stairs verses the elevator. HUGE.  No soda. HUGE. Milk vs. cream - lots of savings.  Measuring out a portion of something verses aimlessly eating from the container. Now we're just talking crazy.

My point is, small changes really can add up to a huge change.

Challenge. I get it, really I do.  Some of us like challenge more than others.  Some of us are better at challenging ourselves.  Some of us strive on it.  Some of us need mental gold stars to give ourselves.  I'm ok, really I am.  I know I'm not alone - It's in Gretchen's book too.  She does the same thing. So there!

Anyway, if you are or aren't the type of person who likes a challenge, I really CHALLENGE you to set goals for yourself that well, challenge you to go beyond your current limits.  Run farther, go faster, change (did it again), make a choice, go somewhere you've never been, do something that scares you, etc.  Challenge yourself.  You can do it.  And if you fail - what's the big deal? Pick up and try again.  If you succeed, give yourself a gold star and do it again.

I struggle with this one.  I try to challenge myself each day to do something, but sometimes I fail.  So I pick myself up again.  It's ok.  Failure is good, I promise.  Some of the greatest successes started out as failures.  I won't get into details about that though.

My personal challenge to you - Make one change or make one choice to become a fitter person.  See if it inspires you to make others.  And let me know how it goes!

My challenge that I successfully completed for the day - I ran this morning.  In the heat (It scares me).  It was almost 80 degrees.  I originally wanted to set a distance, but instead of set a time - 30 minutes.  Run for thirty minutes without stopping.  I secondarily wanted to make sure I could still run 3 miles straight as it's been a while since I have with this cold and schedules and stuff (enough excuses Amber!).  Anyway, I went out around 9:30 this morning, ran 3.15 miles in 30 minutes - 9'33" per mile pace.  Both goals - check!  Challenge accepted!

~A

B...is for Beautiful, Body Image, Bananas, and Broccoli

To continue with my A-Z blogging challenge, let's move onto B.

I couldn't pick just one B word, so I'm doing a few.  Bare with me...ha ha, another B.

Beautiful and Body Image go together in my mind.  When I was thinking of B words I was originally going to do just Body Image and as I began to plan this post in my mind I started thinking about how difficult it is to maintain a healthy body image. We're all beautiful in one way or another, one shape or form - both inside and out.  I think it's time for us to recognize that and celebrate it.

(I love Dove's campaign around this)

Let's face it though - we all have things about our body we don't like.  What I'd like to encourage you to do and focus more on is the things you DO like about your body.  You better have at least one...if not, this should be your top priority.  Seriously though, instead of focusing on the bad, embrace the good. 

All too often we become obsessed with the bad - what we don't like.  I'd like to encourage you to flip your way of thinking and embrace the good.  Rather than gossiping with our girlfriends about how much we hate this or that about ourselves, why not change it up and talk about how much we love x part of ourselves.  I know - it's tough, we don't want to come off as conceited, but you really need to do it.  Here's how I'd suggest going about it - complement  your friends first.  Who doesn't love getting a complement?  Tell them their legs look good or you admire their arms.  Pretty easy right?  Then its a nice to transition into something like, "You know, I've always loved how toned my legs look.  Do you have any good tips for getting arms like yours?"  Then it stays positive.  Much nicer than "I wish my arms looked as good as yours."  Try it, please. 

So, in the essence of sharing, what do I like about myself?  Well, I like my legs - I'm good at maintaining nice muscle in my legs and they look good - or at least I think so.  Love my shoulders and arms - similar story - I think they look nice and healthy.  And, well as a chick, I'd like to admit that I'm kind of proud of the girls on my chest.  I'm happy with the size.  So there, a few things I like about myself.

But, that small nagging part of you always gets in the way.  The...I hate how my arms jiggle or this stomach...seriously?  Rather than always focusing on the negative, try to take action to get them to the state you want them to be - with the realization that you may not ever get them perfect, but better. 

I hate my stomach...always have.  After having a baby and gaining too much baby weight it was just worse. I'd give anything now a days to go back to the stomach I had pre-baby, but alas I cannot.  So instead, I do what I can to strengthen my core and let time try to heal the stretch marks and muscle.  Running has definitely helped.  Shirt on, I'm getting to a pretty OK place with my tummy.  Still not happy shirt off and you won't catch me in a bikini any time soon (or ever again perhaps), but I'm learning to accept it.  And the little was totally worth every mark.

I'd also like to take a moment to talk about being beautiful on the inside.  I was always a focus on the inside and being a good person type of personality.  I recognize that the outside changes, so I'd rather like who I am on the inside first and I'm pretty comfortable saying I like who I am, what I stand for.  If you can't say that, you definitely need to work on accepting who you are or becoming who you want to be before trying to change the outside - or do both at once, but understand that the inside really shapes the outside and persists over time.  Whether your giving or graceful, shy or outgoing, confident or glamorous...any characteristic - all beautiful in their own way and it's what makes you, well you.  Celebrate it.  Love it.

Moving on to my other B's.

Bananas.  In my attempts to be a greener, more ecofriendly person, I try to grow some of my own food and support local agriculture when I can.  But bananas are my vice.  I know they are flown from around the world and living in New England I'll never have a locally grown banana in my lifetime unless its so genetically modified I'd be scared to eat it.  So I continue to by and consume (in mass quantity) bananas because they are so good for you.  Lots of potassium.  (for more on how good for you bananas are, go here.) Yummy. Just yummy.  The little and I probably eat a good 10 - 12 bananas between us in a week.  Lately I'm in love with having banana smoothies.

Two of my favorites are:
Banana Peanut Butter Smoothie (saw this on Pinterest - thanks friends)
- 1 peeled banana (frozen or regular - your preference)
- 1/4 cup yogurt (Love me some Stonyfield Banilla)
- 1/4 cup peanut butter
- 1/2 cup milk (or more for your preference.  I do skim - Stonyfield again.)

Blend to creamy deliciousness.  Love this.  I've adjust it recently to tone down the peanut butter and sometimes I omit the yogurt when I'm in a hurry.  Other times I add cinnamon because it makes everything better, I promise.  Mmmmm.

My newest addition (as of just started yesterday):
Banana, Strawberry, & Kale Delight
- 1 peeled banana (I'm using regular)
- 1/2 - 1 cup sliced strawberries
- Some chopped Kale, stems removed (If you're new to greens in your smoothies, start with a little and work your way up).
- Milk

Blend until smooth.  Very yummy.  I'm new to adding greens to my smoothies, so I started small and did more today.  Can't taste them, I promise.  And I'm excited to say now I have a way to have veggies with my breakfast smoothie. :)  Healthy and nutritious.

Broccoli.  I love broccoli.  It's really my latest obsession.  I eat more than a pound a week.  It was great when the little was obsessed too, but alas she's moved onto cauliflower.  Broccoli has a ton of iron in it, which is probably why I'm craving it so.  (for more about why broccoli is good for you, go here.) I can't seem to eat it raw though, so I saute it with a little butter and olive oil.  It's Smart Balance Butter, it's ok, really. :) 

Thankfully the farm down the road grows it and has the most delicious broccoli - shout out to Betsy's Stand.  I grew some in the garden for the first time this year.  Unfortunately the heat wave we had up here got it, so I didn't get much.  Maybe the next batch in the late summer/early fall will be better.  I need to find out what variety Betsy grows apparently.

I eat broccoli hot, I eat broccoli cold.  Salads, plain, with every meal.  I could write a Dr. Seuss like book about it.  Either way - it's a new obsession really since changing my eating style.  I told you you could become obsessed with and crave healthy things.  Living proof. Right here.

So that's my B's for fitness. 

~A

A...is for Attitude

In the first edition of my A-Z blogging challenge, I'd like to talk about Attitude.  Not the "Your momma, in your face" type of attitude.  I'm talking your overall mental state and thoughts.

I think for anyone to make a change and start to lead a healthier lifestyle, it really requires an adjustment to your attitude.  No longer can you take the "Woe is me" approach or the "I'll get to it later."  Nope.  You have to decide to act and take control.  Live it and own it.

I think another portion of attitude though is having the positive mental state to challenge yourself.  Changing isn't easy.  As a matter of fact, it's tough.  Changing how and what you eat.  Making the decision to get up and run when others around you may not understand or support you.  Pushing yourself when you are running to do better, go longer, run faster...whatever your goal may be.

I read one tale on CNN of a guy who was always fit who intentionally tried to be unhealthy so he could understand what his clients went through.  Then he later changed again to lose all the weight and go back to being healthy.  He said both the changes were extremely tough...but stopping drinking soda and eating fried food was one of the hardest things he had ever done.  You get into the habits of eating a certain way...but beyond that...your body gets used to things...healthy or not.  Then you crave them when you go without them.

I remember reading about changing to eat healthier and how if you do your cravings switch from things like french fries to salads.  I thought that was just silly.  Several months into my journey I can tell you...I crave salads and broccoli.  A lot.  Love me some Cobb salad, avocado ranch dressing, and I can't eat enough broccoli.  But there was quite the period of time where all I wanted was some McDonald's french fries.  I don't get those cravings anymore...but I've gone long enough that I felt like they were out of my system.  I got some a few weeks back...they don't even taste that well anymore to me.  Give it a shot...you won't believe me until you try it, I know.

My next big project is really to get the hubs eating more healthy and keeping the little on a healthy track.  It's hard though because it's about attitude and if someone doesn't want to change...they won't.  So we'll see where that goes.  But that's a whole other post for another day.

In the meantime, before embarking on any journey or if you are struggling with yours, examine your attitude and adjust as needed (another A word).

~A

A-Z Blogging Challenge

I've been eyeing this challenge for a while since my friend Michele posted about it.  (Read her post here).  And here's the official challenge page.

I think I'd like to do a fitness inspired one when I have time over the next however long it takes me and go from there.

So watch for those...and we'll see where we get to and how long it takes me. :)

~A