Can't commit to a full workout regime or highly restrictive diet? You don't need to.

Health and wellness come not from a magic pill, diet, or program, but from gradually transforming your current lifestyle into a healthy one, day by day.

Saturday, January 26, 2013

2013 Journey, Week 3: Now We're Talkin'

Week three, complete!  Each week of training that I complete right now feels like such an accomplishment.  Even more so than more noticed or rewarded times of training/competing I've had in the past.  That's because my family is in a tough and still new season of life.  Eden's (our 9 month old) health challenges are a constant concern, and have put us all on quite the roller coaster ride!  If you don't know the story, read this post: Where Have I Been?.  Life is more rich, more sweet, more beautiful, and more blessed than it was before Eden, but it is also more complicated.  For any parent of a Down Syndrome child to say that it is not, is in denial or just lying.  Running is one of the things that is more complicated, just because it is much more of a challenge to fit in!  But, I'm finding that it is completely POSSIBLE!  Having a child with special needs does not mean that taking care of yourself ends.  In fact, I find it to be more important than ever.

This week started very ROUGH.  Monday was my husband's birthday, and we had plans of going to a very nice dinner and having a one night getaway at a local hotel!  Instead the day began with an unexpected trip to the hospital for Eden.  Thankfully after having many friends pray for her, and her surgeon doing a quick procedure, we were headed home.  But due to her still very sensitive state, we cancelled our plans (we're getting used to this, but it's still not fun!).  These frequent jaunts to the hospital can be physically exhausting, but more so, very emotionally exhausting.  When you get home, the LAST thing on your mind, is exercising.  Needless to say, I did not run that day, but remember, I set a realistic goal of running just 3 times per week, for this exact reason.  To set it any higher at this point, would just be a discouragement.

It started, rough, but ended wonderfully.  My husband and I did get to go on that date (just a few days later), and we even got to run together which is a real treat for us.  God's grace is beautiful, and I'm so thankful for these "breathers".

WEEK 3 REVIEW:
Wednesday-3 miles on treadmill
Thursday-3 miles on treadmill, + wall squats, but exercises, crunches
Saturday-6 miles outside on flat path

I'm finally starting to feel BETTER, LIGHTER, and FASTER on my runs--hooray!  In other words, I no longer feel like DEATH during and after every run!  It's slowly beginning to pay off, and after only 3 weeks of consistent training.  I was shocked at the pace I ran my 6 miles in today.  About 7:30 pace per mile.  In college we called that an "easy run", but now it's a bit of a push for me.  I ran with a good effort the entire run, and a bit faster than usual in the middle because I had to keep up with my quick hubby.  I tried to push myself hard for the last 1/2 mile.  This is a great exercise to do for anyone training for a race of any distance. You teach your body how to keep going and accelerate when it is fatigued.

SUMMARY:
You CAN fit in exercise, even in the midst of craziness.  Push through your workouts, even when you're fatigued--this is how your body gets more fit, and is how to rise above those "plateaus".

Thursday, January 24, 2013

2013 Journey, Week 2: Two Hurdles

HURDLE #1:  Weight

Whew, getting back into shape can be really frustrating.  I've completed two weeks of consistent running and trying to eat healthier, and you know what, I think I actually gained a pound!  I don't obsess over my weight, but gaining weight when you're trying to live healthier can be discouraging!  I'm naturally a muscular gal; have been since I was a little girl...way before I ever ran or did any strength training.  :)  When you don't work your muscles, they atrophy which may make you weigh less, but losing muscle is NOT the healthy way to lose weight!  I know I lost muscle in the months following our 4th daughter's birth.  Life was a whirlwind...constantly back and forth between the hospital and home, stressed, exhausted.  No time for sit ups, ha!  ;)  So, as I start to exercise again, I'm gaining muscle.  Muscle weighs more than fat, so as muscle begins to replace some of my fat, I may TEMPORARILY gain an extra pound or two instead of lose.  Frustrating, but stick with it, because it soon turns around, and before you know it, you find yourself getting lighter and lighter.  When you gain muscle, it raises your metabolism, and you end up burning more calories even during non-active activities, like watching TV, than you did before.  Pretty cool!  This is completely a mental thing, and this is often where people quit.  Why exercise and eat healthy if I'm just going to gain weight anyhow?  BUT, resist the temptation to give up, and trust the process.  Those who endure, will reap the rewards!

HURDLE #2:  Sickness

It started with my oldest, then it worked it's way through all four of our children, and then my husband and I...blah; a stomach bug.  I really didn't expect to get all 3 of my runs in this week, but by the grace of God and with the help of my mom and step-dad, I was able to!  If they were not visiting right now, there's no way it would have happened.  My natural inclination is NOT to run when I'm dealing with sick kiddos, but it actually gave me a "breather", and energized me to deal with whatever was ahead.  So I was very thankful to get those in.  Often, rest is the better option when you need to care for sick children or are recovering yourself, so just use good judgement.

WEEK 2 REVIEW:
Sunday-5 miles
Wednesday-3 miles
Thursday-3 miles
*No strength training

Sunday, January 20, 2013

2013 Journey, Week 1: The Beginning is Always the Hardest!

Thinking about exercise is pretty easy.  Making a plan or schedule to exercise is pretty easy.  Actually getting yourself out the door?  Not so easy!

For the past several months I have run sporadically, but certainly nothing regular.  I might run twice in one week, and then not run again for a month!  That has just been the nature of me and my family's lives this past year.  BUT, I've made the decision to run through all of the chaos and uncertainty that each week might bring, because if I'm waiting for "normal", it's not going to happen.

MAKE A PLAN.  MAKE IT WORK FOR YOUR LIFE.

With the help of my husband, we created a running/workout plan from January until April 27th, which is when the 1/2 marathon is that I'm training for.  The first week I run a total of 11 miles, and average about 1 mile more each week.  What will happen after that?  Not sure, but right now I'm focused on the next 15 weeks.

Here is what my plan looks like:  I've decided that realistically, I can only fit in 3 runs per week.  Some runners may say that's not enough to train for a 1/2 marathon, but welcome to the real world of 4 young children and lots of therapies and doctor's appointments!  So, I'm going to work with what I got.  :)  I will run twice on the treadmill during the work/school week, most likely fitting it in during nap time.  I will do one longer run on the weekend, when my husband is home and I can run outside.  I will also TRY do some sort of strength training (crunches, push-ups, etc.) twice a week.


WEEK 1 REVIEW:
I survived  the first week, and it was tough.  I did not feel like running whatsoever.  My body isn't used to running on a regular basis, and it was kind of throwing a little tantrum.  But alas, I threw myself on that darn treadmill, and pushed myself out that door.  It's hard, but it gets easier, and it pays off.  I PROMISE.  How do I know?  Because I've had to come back after 4 pregnancies.  Because I've been on the other side of things.  I've been on the side where runs are a joy and I can't wait to get out there and knock out some miles.  The start can be brutal, but PRESS ON, because there are great rewards ahead.

Wed-3 miles
Thurs-3 miles
Fri-push-up step down, butt exercises, and crunches (you can find all of these on the blog)
Sat-5 miles

If you are a running nerd like me, and like more details about the runs, you can look on my running log page. Keep in mind that I'm an experienced runner, and I certainly wouldn't suggest starting off with this kind of mileage for a new runner.  If you are new to running and are interested in getting in shape and even possibly running a 5k, I'd strongly suggest visiting www.c25k.com.  It's a walking/running program that advances gradually over time.  If running is not your thing, try walking or some other type of cardiovascular workout; aim for 3 times a week.

Nutrition is also extremely important when training for a 1/2 marathon, and of course for your overall health.  After splurging too much over the holidays, I've been more intentional this week with drinking mostly water, having less desserts/treats (I have a horrible sweet tooth), and consuming more fruits and veggies.  If you aren't fueling your body well, you are going to pay for it on your workouts!  Eat well.  The quality of workouts you have and the food you put in your body to fuel it, go hand in hand.

SUMMARY:  Make a plan.  Force yourself to do it (it won't always be this way!).  Press on!  Fuel your body wisely.

Monday, January 14, 2013

Where Have I Been?

The last time I wrote a journal entry I was pregnant with our 4th daughter, and was just 4 1/2 months away from a day that would change my life forever.  After a natural 7 hour labor, our 4th precious daughter was unexpectedly born with Down Syndrome.  Though in complete shock, my husband and I hardly had time to digest the news, when faced with our daughter's very serious medical issues and an admission to the NICU.  Eden had colon surgery at one week old, open heart surgery at 3 months old, a g-tube inserted at 4 months, spent almost 12 weeks in the hospital, and has had more medical complications than I care to talk about right now.  As I have mentioned in this blog before, 80% of hospitalizations are preventable, just by making better lifestyle choices.  Obviously Eden's have not been.  I've always cared about being healthy, exercising and staying well by making wise lifestyle choices.  My oldest child says she has never seen me sick.  To suddenly be in a position where your baby is facing life-threatening medical issues, and to have absolutely NO control over the situation, is quite humbling, to say the least.  Had it not been for the grace, provision, and care of my savior Jesus Christ, I'm sure I would have just curled up in a ball and "quit" life.  But thank GOD I didn't; I haven't.

Some of you might wonder, "Why are you going to take the time to do this blog, when you have much more important things to worry about now???"  I hear you, and I have an answer for you.  I'm doing it for Eden; for all 4 of our daughters; for you; for me.  I'm not going to stop running or caring for my health just because we have a child with special needs now.  Eden has a compromised immune system, and for the rest of her life will have to face more physical challenges than most of us will.  For the rest of her life, she will have to work much harder than the rest of us to burn the same amount of calories.  Having a healthy lifestyle is important for all of us, but even more so for my precious angel Eden.  Eden is my hero.  I have watched her endure suffering that I dare not even mention.  She has survived open heart surgery as a fragile 3 month old, and fought through recovery like a true soldier.  I am SO proud of her.  After watching my baby be so strong through the hardest of trials, I am encouraged to endure and press on through ANYTHING.  If she can do all that, I can train for and run a 1/2 marathon after having our 4th child, and enduring the hardest year of my life.  I want her to be as proud of me as I am of her...however, I don't think that's possible. :)

The blog entries may look a little different than they used to.  Instead of having a "tip", I'll probably share pieces of my journey as I strive to train for races and get back into shape, about 7 pounds heavier than I'm used to running with.  I'm one week into training, and I tell you what, it's been HARD.  I'm heavier, I'm fatigued, and honestly, I just don't feel like running.  But I'm doing it.  ONLY by the grace and strength of God.  Hope you'll join me.