The Works 10-for-$10 Donates $5330 to End 68 Hours of Hunger is a Success!

End 68 Hours of Hunger Receives Donation from The Works

Pictured are Cathy Brown, Somersworth Program Coordinator, Doug Eason, Member Services Manager and Claire Bloom, Executive Director of End 68 Hours of Hunger 

The Works Family Health & Fitness Center, the seacoast’s leading family-oriented health club, partnered with Somersworth End 68 Hours of Hunger to help raise money to support the organization’s effort to fight childhood hunger and food insecurity. Through the month of December, The Works sold gift certificates for guest visits to the club, and they sold out very quickly, raising $5330.

End 68 Hours of Hunger was established in New Hampshire in 2011 as a private, not-for-profit program that focuses on putting nourishing food in the hands of local children to carry them through the weekend. The name of the program refers to the approximately 68 hours of hunger that some school children experience between the free lunch they receive in school on Friday and the free breakfast they receive on Monday.

Volunteers purchase the food, pack the bags and deliver them to the offices of local schools. From there a school employee delivers the bag to the participating child. The students take the food home to eat on the weekend, and the cycle starts again, every week. Each bag of food costs $10 per week per child, and provides two breakfasts, two lunches and three diners with some left over to share.

“The Works found a way to encourage people to be healtier, have fun and to help our community,” said Claire Bloom, Executive Director of the program. “Their donation ensures that our own Somersworth children will continue to have food on the weekends, and be more successful in school.” Cathy Brown, the Somersworth Program Coordinator, said: “With the help of our wonderful volunteers, we are feeding more than 100 children here in Somersworth each weekend, and financial support like this allows me to focus on the job of feeding children.”

Doug Eason from The Works was very pleased with the success of the event, and has even higher hopes for next year. “It was a really great event! The staff had a great time supporting End 68 Hours of Hunger, and most importantly, money was raised for an excellent cause. We are looking forward to making this an even bigger and better event next year.”

End 68 Hours of Hunger can be found on the web at end68hoursofhunger.org, and The Works can be found at TheWorksHealthClub.com. 

Cyndi: Reflection: Physique Challenge

Cyndi: Reflection of the Show

Now that the spray tan has worn off and the professional pictures have been taken, I have had some time to reflect on everything I have learned. I was really nervous about the tan because I didn’t want it to look bad. It didn’t. Actually. It looked great on everyone that did it. Getting the professional pictures done was a special treat and I am glad that I can use them as a comparison now. It’s definitely a rare opportunity.

I thought that everyone was very supportive during the challenge. Nothing compares to the day of the show. All of us really were in this together and were supportive of each other. Even the audience was a great support system.

I also realized that I probably should have practiced the poses more. When I got up there and was nervous I was hoping to rely on muscle memory…unfortunately my muscles and I forgot some of the poses and had to wing it.

Overall though it was an unbelievable rewarding experience and I have since seen my fellow contestants in the gym keeping it up, which keeps me motivated as well.

Photos below by Nevin Brown Photography.

Sandy at EARLY MORNING Small Group Training! (with Nicole!)

4:30 AM.  

This is not something I like to see on my clock.  I truly can’t imagine anyone looking forward to waking up at this time, unless it’s for something exciting like needing to leave the house to catch a plane to the Caribbean.  Last Friday morning I woke up before my alarm.  Actually I had a very restless night, tossing and turning in anticipation because it was on that particular morning that I had planned to be at The Works by 5:00 am to work out. 

One of the Personal Trainers, Nicole, challenged me to come to her Small Group Training class at 5:30 in the morning.  Nicole and I have a little history you see.  She has provided me with much entertainment when I am working in the office at the Works.  Nicole is a natural leader with a deliciously sadistic sense of humor.  She keeps me in stitches of laughter behind the scenes as I listen to her “motivate” her class with silly offhanded comments and downright hilarious phrases as she lays out the next round of challenging tasks for them to do.    

Perhaps Nicole figured that I have been getting too much enjoyment listening to her devoted attendees go through the trenches, grunting and groaning as they push themselves through the tough workouts Nicole had lined up for them.    Perhaps she just decided that I needed a kick in the butt because I was complaining too much about my inability to reach my goals.  Either way, I decided that yes, indeed, I would accept her challenge and join them at 5:30 a.m. on Friday morning. 

I got there early so that I could thoroughly warm up before hand.  My plantar fasciitis hasn’t been acting up since I’ve been stretching and resting it a lot, though I didn’t want to jump in too quickly by aggravating it, so I warmed up on the Concept II Ergo meter to keep the impact to a minimum.

When 5:30 came I met my fabulous “classmates”, a couple of them have been with Nicole for over a year, which is very impressive.   Obviously Small Group Training has been working for them, because they are strong and in great shape. 

Nicole set us up at different stations, where we were challenged with exercises that at first may have seemed deceivingly easy.  After a few rounds, as my body began to fatigue, I realized that not only is it obvious that these exercises work because the other members of the class were able to withstand, but that I am a wimp.  That’s going to change quickly with consistency though.

The best part about doing the assigned exercises is that they are timed intervals, so you know that the challenge will come at you in short spurts.  If you are competitive, then Small Group Training could be perfect for you.  Challenging yourself to go up against your classmates can be fun with some light competition.  If you are more like me, where I love to push myself to see if I can do better than my last round, but I don’t like to suffer alone, then this is also the perfect class of you. 

Nicole is very much a “go at your own pace” and “know your limits” type of instructor.  Yes, she is tough and she will push you to be your best, but she is also aware, knowledgeable and even kind when she needs to be.  ;-)

 I think the greatest thing about small group training is the camaraderie. I was accepted and welcomed into the group immediately, and it is reassuring to know that when my legs are burning, so is everyone else’s.  I look forward to this week, getting up before dawn (well, maybe not getting up before down) and going to Small Group Training again to suffer along with some new found friends. 

You can find out more information about Small Group Training Online.  Hope to see you there!

Check out our SGT

Looking to Train with Nicole?  She's go options at the following times: 

M,W, F @5:30amM,TR,F @9amM,T,W, TR @10am

Cyndi: This Last Week and a Little Spoiler Alert!

Week 12

This is the last week and I am carb depleting. All of a sudden, everything I was eating during the challenge is now suddenly bad. It took away my oatmealL. While this is very doable for a short period of time, I can’t imagine doing this for a long period of time. I don’t usually eat a lot of meat. I had just gotten used to the chicken, turkey, and fish. But…it’s just for a week and totally worth it.

I was told that I would feel weaker and a little drained. At first I wasn’t sure if I was doing it right because I didn’t really feel too tired. Then I tried to lift what I usually lift and that didn’t work so well. I ended up having to cut my weight down and my reps. Ironically I felt good about it because it meant that it was working.

My final reading was really good too. That always keeps me motivated. I lost a total of 17 lbs. of fat and gained some 7 to 8lbs of muscle. My body fat index dropped 8%. Not only did I reach my goal, I exceeded it. I’m ecstatic.

I hope everyone gets the opportunity to come out and see what everyone in the competition has accomplished. Maybe you’ll decide to do the next one. If you see me around and have any questions, please don’t hesitate to approach me. 

Spoiler alert – I’m going to say DO IT!

Cyndi: The Road to Body-in-the-Works

Week 9

One of my favorite fall comfort foods is mashed potatoes. I could do red potatoes on my cheat day, but I figured it would be a good time to try mashed cauliflower. It takes less time than potatoes and requires no peeling. The recipe I wanted to try called for almond milk and mozzarella. I was out of almond milk so I used a suggestion from another recipe, which called for Greek yogurt. Not a great idea. The flavor of the Greek yogurt was not what I expected. Now that I think about it I am not sure I like the idea of the almond milk either. It’s a work in progress I guess….

I am still struggling with cardio, but am keeping up with the weights. Some workouts last longer than others. My back work outs seem to be over faster while arms, chest, and biceps take the longest. The introduction of negatives has also had some effects. My abs hurt for days after the pull ups with negatives. No joke – I sneezed and cringed. Guess that’s why they say, “No Pain No Gain”.

Week 10

This past week and a half has been extremely stressful. I was the maid of honor for my friend’s wedding, which has left no time for work outs. On top of that, I am also in the final stretch of a class for my masters and then there’s still chores so my house doesn’t fall apart. 

The wedding came first this week and even though I didn’t make it to the gym, I got a little lifting in with the 30 pumpkins we hauled, moving stuff from car to car, decorating, and general running around. I danced at the wedding and kept my diet up for the most part. I probably could have paid more attention to my macros, but I feel like I did a fairly decent job. My only regret is not making it to the gym, but I had a blast and looked pretty good too. ;-)

I will say, when I finally returned to the gym I felt behind. It’s like my muscles had lost some of their memory. It definitely took a few days to get back on track. 

Catching Up With Cyndi on the Road to Saturday's Physique Challenge Show

Thanks Cyndi for a view into the time leading up to the Physique Challenge on Saturday, November 15th!  

Week 7

It’s starting to be fall and this is my favorite time of year for food. Good timing; I know. Apple cider, apple cider donuts, apple pie, stews, and all the other good comfort foods. Thankfully I also enjoy apple picking and being outside this time of year. So far I have stuck to the picking and eating of just the apples. I did cave and buy the donuts and pies, but I didn’t eat them. Promise. My husband and friends have been helpful enough to take care of the temptations. 

Luckily I also like squash and have added spaghetti squash to my diet. It’s a great way to have some comfort food without too much “comfort”. I haven’t found a substitute for the pie and donuts, but it’s all for a good cause.

My sacrifices are paying off, which makes it easier to say no. Before this challenge, I wasn’t seeing results and it made it harder to say no. I’m quickly beginning to see all the faults of my previous “diet”. When I reach my goal I will eat a slice of pie now and then, but now I will know how to maintain and indulge now and then.

Week 8

Phase 3 workouts are pretty intense but I like the way they are structured. They are challenging and I can see how each phase has built on each other. I probably couldn’t have done this at the beginning. The leg exercises are my favorite because I know I am working big muscles. Big muscles burn more calories.

I am having hard time getting my cardio in. I know that is one thing that I am really having trouble with. In general I don’t like cardio, I have just always done it because it was necessary. It was always hard and the results were very slow. Since gaining more muscle, cardio has become so much easier. I have improved 100% on my run time and overall endurance with intervals. Before I dreaded cardio and now…it’s not so bad. Still wouldn’t say I love it. It’s a work in progress.

From the Training Studio, a Word from Jasmin: Two Exercises You are Not Doing but Should

Two exercises you are not doing but should

(Not all exercises are appropriate for all.  See a trainer for a specified plan that is appropriate to your needs)

Turkish Get Up is a compound exercise which works your entire body in all three planes of motion. Turkish Get Up re-introduces developmental movement patterns (rolling, bridging, kneeling, squatting, standing) which some of us have lost due to today’s lifestyle (too much sitting and spinal flexion).

It promotes:

a) Lower body stability (knee) and mobility (ankle and hip),

b) Lumbar (lower back) spine stability

c) Thoracic spine rotation and extension,

d) Shoulder closed (“unloaded” arm) and open chain (“loaded” arm) stability;

e) Shoulder stability

f) Balance and Proprioception

g) And yes it does make you Super Strong

h) And yes it does burn a lot of calories

Kettlebell Swing is a ballistic type of exercise which purpose is maximal force production. In addition to maximal force production it develops entire posterior chain musculature (hamstrings, glutes, lower and upper back) and abdominal wall. Kettlebell swing can be also used as a conditioning exercise. If you perform it for high reps (20 or more) it will increase your heart rate and burn about 20 calories per minute, which is equivalent to running at a pace of 6:00 min/mile (10mph)

To learn how to do these 2 powerful exercises sign up for our KB class on Mon-Fri at 7am

#flashbackfridayvideo 

Small Group Training!

Trainer Tips: 5 Reasons You are Not Seeing Results

5 Reasons You are Not Seeing Results By Jasmin Lepir

1. Inconsistency
2. Incorrect Intensity
3. You are suffering from case of F.A.D.D. (Fitness Attention Deficit Disorder)
4. You are doing someone else’s workout
5. You are in Love with your Exercise Selection

1- People who work on achieving a goal on a more consistent basis are more likely to be successful than people who do not. It is as simple as that. Fitness is no different. Consistency is a skill. And, just like any skill, it needs to be practiced on a daily basis. Some people are better at it than others. Hiring a Personal Trainer is a great way to stay consistent with your training.

2- Does the intensity of your workout match your goals? How about your frequency? Many gym goers train at the wrong intensity level. Check with one of our fitness professionals to make sure that you are working at the right intensity and getting the most out of your workout.

3- People are made to believe (by some genius marketing firms) that, if they want to see results, they have to do different things all of the time in order to “Confuse their Muscles.” By doing that, you never give your body enough time to see any of the results. Have a professional design you a simple plan and do it for 8 weeks.

4- Whether you want to lose weight, gain muscle, burn fat, jump higher, run faster or all of the above, you need your own plan. If you are doing something you saw in a magazine or online that promises all of this - you are doing someone else’s plan.

5- We all do this. We tend to do things we are good at. However, they may not necessarily be the most effective or most appropriate way to achieve your goal. More often than not, things we “hate” doing in the gym are the best things for us. Have a fitness professional assess your program and make changes if necessary.  

Cyndi: Physique Challenge Week 5, Food is Fuel!

Week 5

DIET and Exercise. I learned a valuable lesson about routine and diet this week. I have been very good about eating enough protein before and after my workouts. This week I ran out of the Almond Breeze Coconut milk (about 35 calories per cup) and so I skipped a protein shake as well as worked out late Friday night and then went back to the gym Saturday morning. The combination really threw me off and messed me up for the rest of the week. Talk about discouraging. I couldn’t understand why my weights were basically being cut in half. I keep hearing that food is fuel and diet is 80% of reaching your goal. This week’s experience really drove that home. NO MORE SKIPPING PROTEIN! 

This was also week one of phase 2 and I LOVE IT! This kind of routine is definitely something I could keep up when it’s all over. What I like about phase 1 was working the muscles in pairs, but phase 2 really focuses on the muscle group. I can really feel it and am starting to notice the buildup of muscle, and that is definitely good motivation.

Introducing Cyndi! Physique Challenge Participant's Journey Through Body-in-the-Works!

Hello,

I’m Cyndi and I struggled with the decision to start the physique fitness challenge. Mainly I was angry with myself because I felt like I shouldn’t need a program and I should be able to educate myself. Turns out - I can’t, but that’s ok. If I really think about it, the concept is ridiculous. Fitness is such a complicated concept between the food and exercise - it is a science after all. The first thing I noticed was the amazing support group. Not just the other challenge participators, but from the others in the weight room in general. I’ve only been made fun of once for my bench press weight…oh and once for my front squats…but it was all in good fun. Overall, all of them are super nice and willing to help.

My overall goal is to lose weight and tone up. Those may seem simple, but I have struggled with losing weigh for a while. I have tried for a while, but always fell off the wagon because I saw no results. I hoping that this program will turn it all around for me.

I hope that my success can be an inspiration for future challenge participants and that I can help motivate the current ones as they motivate me.

Cyndi

Jesse: Fall is in the Air!

Sniff, sniff, sniff…. is that fall in the air? It smells like pumpkin spice and everything nice. I love me some pumpkin spice coffee, don’t judge.

Fall is here but where did my summer go? Who knew that dedicating myself to creating a better life would also mean that time would fly by. Summer classes taking away most of my yearly adventure time I feel like I am just getting started and now I have to return back to the books for the fall semester.

It is a lot more quiet now that all the young kids are back in school (don’t pretend you didn’t just nod your head and say ‘Thank Goodness’) so we can all really focus on our health and physiques before the holidays get here and ruin everything.

If only it were that easy, right? I know I have several classes this semester and me being the dedicated student that I am means that most of every day is filled with blocks of study or class time. So full, in fact, that if I am not at the gym by 530 every morning this semester then I can kiss an opportunity to crush a workout goodbye.

Such is the sacrifice I have to make right now. There is no opportunity to say ‘eh, I can do it tomorrow’ and if there was I wouldn’t feel right taking it.

My goals this fall is to continue to lose body fat even in the face of upcoming holidays. My first attainable step for that goal is getting in my workouts even if I have to wake up at the crack of dawn to do it. With this step I know that I will have a good start to the day allowing my body to burn its fuel at peak efficiency thus helping me study/learn better and lower my bodyfat at the same time.

As far as strength goes I still have goals I am going to try and reach. Those still are a 500lb dead lift, 500lb squat and 350lb bench press. Although, I am slowing down the speed at which I reach those goals so I can focus more on the kind of lifting that will help me burn the most fat (that is what I am trying to get rid of after all). Devon (You all know who Devon is right? If not you may want to find her! ) and I have decided to go with a higher repetition, lower rest between sets type of routines. So I will reach these goals but at a slightly slower pace.

So I now invite you to harass, hound, poke, or ridicule me if you do not see me in the gym working out by 530 in the morning. You’re not up at 530? Well that’s ok feel free to find me on Facebook or twitter and ask me if I made it to the gym. 

I’ll be honest.

See you at the gym.

Jesse: Sometimes you Just Need to Stop and Climb a Mountain!

Wake up, gym, study, work, sleep, wake up, gym, study, work, sleep. That was pretty much the essence of my summer. I barely got a hike in. The to-do list kept growing, work that needed to be done at home was being put aside and work that needed to be done on my car had all but been forgotten. I needed to spend time with my family, I needed to spend time with my friends, but those needs kept getting pushed back as the size of my plate and the things being put on it grew.

                  To top it off, I had gotten a reality check when I did a body composition test at UNH. I was not as far along in my quest for fat loss as I had thought. The thought of all the hard work that I had done didn’t amount to as much as I thought. Now, I’m not discounting my achievements I just didn’t come as far along as I hoped. This little fact added to the stress of all the things that were going on in my life. I needed to press a reset button.

                  So I decided to take a challenge from my fellow blogger Sandy which was to do something spontaneous. So this morning (Monday August 18^th) I did just that. Instead of waking up and doing my regular routine I decided to go hit my reset button. I did my favorite hike up Mt. Major and hung out for a little while. I forgot about the whole world for just a little while and enjoyed the views and being out in nature. It was just long enough for me to regroup my thoughts, clear my head of nonsense, and be reminded of why I am doing all this in the first place.

                  So now I can continue my journey with full steam and even step it up a couple notches. Be prepared for some videos. Why? Because I’m a nerd.

I’ll see you in the gym.

(P.S. You didn’t think I’d hike all the way up and not grab some good pictures, did you?)

Sandy: Life Goals, Success- The Elusive Element

Success – the elusive element.

I know we need to measure success in small increments, less we get frustrated by the overall picture.  However, there are times when you reflect back and realize that you really haven’t traveled that far from the starting line.

I was looking through an old journal from about 6 years ago, and much to my dismay I am still running around in circles with the same life goals AND the same issues. 

The two major issues in my life?  My weight and my career.  You see, 6-8 years ago was the dreaded time that my weight bumped up over the 200 pound marker. And it has been stuck there, fluctuating up and down between 17 pounds, and yet never back under 200 hundred pounds.  I don’t know about you, but 200 pounds seriously messes with my brain, being a woman who stands at only 5’7”.

My career issue, well, let’s just say that over the years I have begun many stories and even a series of novels all of which remain unfinished and unseen by anyone.  Ultimately I would like to publish my books and become a writer, officially.

On both aspects of my life, I realize that FEAR is what is holding me back.  The fear of change and, ridiculously, the fear of success. 

I was doing great with FitWorks, getting into the gym 3 days a week consistently and working on my diet.  It was a structured commitment, and I wasn’t doing it alone, so “success” was easier to obtain because I always had someone challenging me.  It was fun.  Then, as it always does, life has gotten in the way.  My children have dominated my schedule, I got a couple of odd jobs to juggle around, and once again there is no time for me.  No time for me to work out, and no time for me to write, so I get frustrated and angry at my life.  My world starts to lose its flow and I fall into that negative space.

So I pulled out some of my old self help books and decided to start working on the exercises available to me.  I’ve started with figuring out my Life Plan.  The purpose of a life plan is to figure out your ultimate, long term, reaching for the stars goals. I first began with writing my long term goals, and for me, I have a lot of very large, yet in my mind, very doable long term goals.  Then I proceeded to break down my list.  What can I do within the next year to work toward my ultimate goals? Then I broke it down further to see what I can accomplish over the next month, the next week, and finally, what can I do today to take me one step further toward accomplishment.  Sounds simple, right? 

Well, I find it rather interesting that I could break it all the way down to what I can do over the next month, but when it came to breaking it down further to a week and then to a day I hit a road block.  

There was that fear again, rearing its ugly head.  You see the issue is, when you break it down that far, you reveal the real meat of the issue, and you can see the changes that need to be made. All of a sudden, I have to commit to change. I have to actually do it! 

What does that mean?  I have to make myself the priority and to get MY things done first before I cater to anyone else.  Herein lies the problem.  I’m a mom, a giver, and a healer.  It’s so much easier to solve everyone else’s problems and to put mine aside. 

I’ve been doing this for years and because of it, I never make that ultimate commitment to change or to take that pertinent step forward.  I hide behind my excuses allowing myself to never have to go through the pain and challenges of creating new lasting habits, breaking old deep set ones that have become such a normal part of my life. It is easy and predictable to stay in my comfort zone (although, how comfortable am I really when I am embarrassed to be seen in public?) because I know what to expect.  I know that outcome of my actions of over eating, and not working out.

I am sharing this, because I know that I am not alone.  Also, it makes me realize just how much I NEED accountability in my life, so I can’t wait for the next FitWorks trial to begin.  I feel very lucky and privileged to have so many trainers and programs here at the Works, just waiting for me to take advantage of them (I just need to take that step to schedule the time in).

I am also very lucky to have such a following of readers. People have approached me to thank me for “putting it out there” and sharing my real life experiences. I feel like a celebrity now when people ask me if I am “The Blogger.” It’s so good to know that I’m reaching some of you who may be suffering from the same issues, or perhaps who may need a little insight as to what your loved ones might be going through.   

I’d like to suggest that you also write up a life plan, then, more importantly, schedule in your time to make those important changes in your life.  Don’t let fear trap you, and if you need accountability to reach your goals, find a mentor.  Be it a success coach, a trainer at the gym, or a friend who has already succeeded in what you wish to accomplish. Don’t be afraid to ask for help, because fear will only leave you trapped, and there are so many super friendly people out there just waiting to help.   

Who knows, perhaps creating a life plan will get you excited about pursuing something amazing that you never thought you could accomplish before.  Dream big my friends, and as always, thank you for reading.  Wishing you all the best!

Nutrition Corner: August is "Kids Eat Right" Month!

Everyone has a role to play in ensuring a healthy future for our children. Kids eat right month focuses on the importance of healthy nutrition and active lifestyles for children and families.

Shop Smart: To encourage a healthy lifestyle, get your children involved in selected in selecting the food that will appear at the breakfast, lunch or dinner table. 

Cook Healthy: involve a  child in the cutting, mixing and preparation of all meals. Even a snack can be healthy. They will learn about food and may be even enticed to try new foods.

Eat Right: sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experience with one another. Research shows families that eat together have a stronger bond and kids do better in school and have more self-confidence.

Healthy Habits: Set a good example to help kids have great and healthy habits. Fill half your plate with fruits and vegetables, choose lower sodium options, and make at least half the grains your family eats whole grains. For beverages, choose water over sugary drinks, and opt for fat-free and low fat milk.

Get Moving: regular physical activity is vital for strengthening muscle and bones, promote a healthy body weight, support learning, develop social skills, and build self-esteem. Kids are encouraged to be active 60 minutes a day.  Physical activity is also a great way to spend time together.

For more healthful tips, recipes, ideas, or tips on how to reevaluate your family's eating and exercise habits, visit your Registered Dietitians at The Works Health and Family Fitness Center, or log on to www.kidseatright.org.

Penny Glanville Matel, RDN, LDN, ACSM-CPT, ACE- AHFS, ACE-CPT

Member of the Academy of Nutrition and Dietetics

A Word from Cathy, PT at WDH: Plantar Fasciitis

Blogger Sandy has been troubled with Plantar Faciitis recently and thought a word from Physical Therapist, Cathy from Wentworth Douglass Hospital on the topic would be beneficial!  Always consult your physician if you have concerns.  

Plantar Fasciitis is a common foot problem most people encounter especially when they have increased their activity recently or have changed shoes,bought new sneakers/shoes that are different from their normal. The earlier you notice the heel/arch pain the better chance you have of getting rid of it. 

Here are some Do's and Don't's:

 1) Don't go barefoot, usually the pain is worse when you do this. Keep supportive shoes on.

 2) Do calf or /runners stretch. Ask a trainer on proper form.

 3) Ice the heel often 2-3 times per day. Use a waterbottle place it in the freezer;then place under your foot and roll it under your arch /heel for 2-3 minutes.

 4) Try to wear supportive shoes the support the heel and arch at all times.

If the pain doesn't subside in 1-2 weeks you should see your doctor and be sure to follow up w/a physical therapist.

Sandy: Moments of Awesomeness

Moments of Awesomeness.  

We’ve all had them, those moments that stir us up and completely change our state.  They are the moments that take you by surprise, throw you off guard, or just amp you up.  I call them Moments of Awesomeness.  I had one of those moments Saturday morning.  Mind you this was the first time I have come to the gym to work out since my run in with the triathlon last Sunday.  

I didn’t plan to take the week off, however my heel was barking at me, and I was just downright mentally exhausted.  So I allowed myself the time to rest it, and with each passing day I grew more tired, more stressed and ultimately more depressed.  Here are the facts, I have to work out… let me say that again, I HAVE to work out, every day, even if that just means going for a walk or an easy bike ride.  If I don’t do something every day I quickly fall into the pit of sadness and self loathing.   SelfLoathing might be a little too strong an expression, but I think you get the idea.

So I rolled out of bed and dragged myself to the gym Saturday morning to take a yoga class which was excellent by the way. I came out feeling energized and excited for more.  So I decided to go to the fitness room to do some cardio intervals on the Concept II Rowing Machine.  I don’t know if you’ve ever tried this piece of machinery, but if done correctly you can get a superb full body workout, both muscular and cardiovascular.  

I was rowing away and hit my fifteen minute marker when my body started up the debate with my brain, trying to convince it that I was done with my workout for the day.  My heart was beating fast, and my muscles were starting to get to that point of being out of the comfort zone.  So there I sat, looking at my phone, thinking of all the chores I needed to get done that day when I made the decision to be done.  Then in walks a beautiful lady, one of my friends from the FitWorks program.  I was thrilled to see her! I couldn’t participate in the August round ofFitWorks, and I felt as though I had abandoned her. Though here she was mutually excited to see me too!  

After I made a quick phone call home to make sure the world wasn’t crumbling without me, only to find that, not surprisingly,my incredible husband had it all under control and was somehow able to manage to get by without me.  So the decision to stay and work out was made and it was “Game On” for Susan and I.  The Moment of Awesomeness began.

Let me start by saying that I was done both mentally and physically before Susan walked in.  When I saw her though, my mood and mind set completely changed.  We amped each other up! We were encouraging and challenging each other to go faster and push harder throughout our workout.  We started with speed intervals on the treadmill, and we were both “woo-hooing” our excitement after each 15 to 20 second interval.Intervals that got faster with each round, and both of us reaching sprints that were faster than either of us had ever gone before!  

We then hit the weights and did a full body workout; three sets each, hitting every major muscle group.  It wasn’t till I looked up at the clock and realized that I had been at the gym for three whole hours that I had to make the sad decision to get home to my chores.  

I haven’t lost that high yet from our Moment of Awesomenessso many hours ago.  It was spontaneous, and wonderful to have an unexpected workout partner this morning.  I can’t even begin to tell you how thankful I am to have the opportunity to forge new friendships so quickly at the gym, surrounded by like minded, fantastic people. I look forward to seeing your smiling faces every time I go in.  Thank you all for being a part of my journey.  

And thank you Susan, for bringing me your smile, your friendship, and your motivation.  

 

 

 

 

A little blip in the road.... acceptance!

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10/4/13 – Just when the momentum starts life can slow you down. A lot. Even stop you in your tracks. This morning as I was doing a few things at the same time and my back was thrown out. I had to have my husband come home from work and take me to the chiropractor. My appointment with Lisa was for tomorrow morning at 8:30. I cannot stand up straight. AGH! This is the worst. Probably no ploys for me.

10/8/13 – Spent Friday through Tuesday morning on the couch. 

Taking muscle relaxers, icing my back and cursing this speed bump in my momentum. It is SO frustrating not to be 100%. Lisa has been so helpful through my disappointment. She advised me to focus on the diet. That was where I would be able to participate in my journey. What wonderful advice. It allowed me to take a deep breath and just focus on what I could control, what I put in my mouth, and let go of what I couldn’t, my back. Today I went to the gym and walked 25 minutes on the treadmill and stretched. A far cry from what I normally do. It felt good to start moving and be gentle on myself minus my inner berating monologue! 

Acceptance.