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.

Jesse: Love Hate Relationships

Leg day, it’s a love/hate relationship. 

I love the working out part but I hate the going down stairs part after. As a matter of fact I hate the trying to walk normal after and the pretty much moving part after. But it’s all worth it when I say I lifted a certain amount and that amount gets higher and higher.

The little video below is a small sample of what I do on legs day. There is a lot of squats on a typical leg day but there is so much more involved like extensions, curls, abductions and adductions, and my worst enemy walking lunges. They burn sooooooo much. That is the only reason why I keep doing them because I know they are working.

Enjoy this video it’s the last one of this nature.

Stay tuned for some great posts and future videos (I love the video part, I am such a nerd).

See you at the gym!!

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.  

 

 

 

 

Sandy: Triathlete!

The Iron Girl Triathlon, Webster Massachusetts

The pre-race Selfie! 

This is not my first rodeo, nor will it be my last, however this was probably the most difficult triathlon that I have ever accomplished.   It seemed like everything was against me.

This was the first year that I have suffered from Plantar Fasciitis, which made training runs rather unbearable. 

My mother would tell you that I was a stubborn ox for even participating in the event, but there were a few driving forces that lead me to the starting line this past weekend.  First, I won the entry to this event and became a part of the “Got Chocolate Milk” team, and if there is one thing I never want to do, it is to let my teammates down.  Secondly, I have my pride, and that stubborn unwillingness to admit defeat.  Yes, there were times when I really just wanted to throw the towel in, but I didn’t, and for that I am proud.

I can say that I have always gone into these events wishing that I had trained more, and even though I didn’t train as well or as much as I could have, I can honestly say that my muscles are not the least bit sore in the aftermath (except for the searing pain in my heel of course).  Also my end results weren’t half bad for being “injured”, if you can consider Plantar Fasciitis an injury.

This was also the first race that I didn’t get seriously nervous about the night before, so I was rather calm when I went to bed, allowing me to actually get a little sleep.

If you’re not familiar with a sprint triathlon, the race begins with a quarter mile swim, from which the racer will run to a transition area to quickly get dressed for a bike ride, (for this race the bike ride was 12 miles) then back to transition area to drop off their bicycle and change shoes if needed to start the run, which is typically a 5K, or 3.1 miles. 

I entered the water, which was around 78 degrees, and warmer than the cool air.  When the horn sounded to start my wave, I think I got about 12 freestyle strokes in before I started to panic.  Swimming in lakes is tough, though swimming in lakes surrounded by 100 or so other swimmers with kicking feet and swinging arms all around you is REALLY TOUGH.  So I proceeded to side stroke and breast stroke my way around the course. 

My mantra was “BREATHE” and “RELAX”.  

Occasionally I would get a mouthful of water or my shoulders would cramp and I would re-start my mantra.  Funny thing is, when I really focused on keeping my side strokes long, and steady, I was actually coasting through the water faster than some of my fellow freestyle swimmers.   I finished the swim in 13:44 minutes, which might be the fastest swim I’ve ever done on this course (I’ve done this race 4 times in the past, so I know the course well).

I got out of the water and was thankful to be out of the lake and not at the bottom of it.  I had put aside my crocs so I didn’t have to jog up the rocky hill and onto hard pavement with bare feet.

My first transition was a little longer than it should have been, but I didn’t care.  I applied liberal amounts of baby powder on my feet to shake off the sand and to get my socks and shoes on. Small puffs of white powder came wafting out of my shoes every time I pulled the lace strings to tighten them.

The bike ride.  THIS is my territory.  Biking is my thing, I love it!  I don’t have one of those super fast speed bikes, and when I go uphill I’m fighting against the burden of my 200+ pound body, but I’m strong and I was able to pass a good amount of people, as my competitive side really came out during this leg of the race.  My favorite part was that whenever I passed someone, OR when someone passed me it was my chance to spur them on, and tell them what a great job they were doing.  I pride myself on being a generous athlete; everyone is a part of my team, even those people who turned up in the crowd to cheer us on.  I said thank you to the spectators whenever I passed a particularly enthusiastic bunch (if my breathing would allow me to get the words out.)  Inspiring fellow racers and showing gratitude to the crowds just feels good.

I finished the bike ride with a fairly decent time of 49:38, though probably not the best time I’ve ever had, but not the worst either.

Back at the transition area none of my teammates were to be found, so I got my sneakers on and started to hobble my way toward the starting line.  It was really tough to find my rhythm because every time my injured foot touched down it sent a dull jolt of pain up my leg.  The first half a mile was spent with me running on the ball of my right foot, favoring my heel.  Eventually I forced myself to roll through my foot because I didn’t want to injure my knee or whatever else my get hurt because of my compensation.

My mantra for the run was “Overcoming Obstacles” or “It’s all a mind game.” 

It truly was a mind game.  I knew that if I allowed myself to stop, even once to rest my foot, that I would be done, both mentally and physically.  So I pushed through it one step at a time. 

Every time I passed one of my teammates (the running course over-laps on itself), we high fived or cheered each other on, giving one another enthusiastic shout outs, which kept me going, renewing my energy and purpose.  The supportive crowd watching the race was great, children and adults reaching out to give high fives,  people ringing cowbells and clapping all lent to the excitement of this race. 

When I got to the final length, probably within the last 200 yards or so, I saw the finish line.  A crowd of my teammates stood at the side lines, yelling my name, and that was when my mind locked into to the finish line and I sprinted.  Foot pain be damned!  I sprinted as fast as I could, straight through the finish, the crowd roaring in my ears.  It felt great, and then immediately not great as my heel shouted its revolt.  I finished the run in 31:38, which is not bad, considering.

I limped my way into the supporting arms of my new friends and teammates, an incredible and inspiring bunch of ladies.  I was humbled and honored to be a part of this wonderful “Got Chocolate Milk” team.  A team that gave me purpose, motivation, support and hope. 

I refuse to feel down about my ailments, or to feel like a helpless victim, but instead I feel privileged to be accepted as a team member, a friend and an athlete.  I am inspired to work harder to heal my foot because my active lifestyle will not allow for it and I absolutely REFUSE to give up.  I have another triathlon planned for the fall, just 8 short weeks away.  My goal is to better all of my times.  The race is the Pumpkin Man Triathlon, which will be significantly larger than the one I just completed. 

I can’t wait to crush my times and to see how much my body can change between now and then. 

Thanks again for reading.