Ringing in 2012

Every December 31st, I get very excited for the year that is about to start.  As the days countdown, I begin thinking of what I’ve accomplished during the current year, and how I want to grow and expand into the New Year.

In 2012, I resolve to:

1. Continue my fitness and weight loss journey.  I started it in 2011, and I’m going to keep the ball rolling.
2. Procrastinate less.  I would be silly to think that I would quit procrastinating cold turkey, but I will definitely put more effort towards being more on top of my To Do List.
3. Value my relationships more.  I want to let the people in my life know how special they are to me on a regular basis; not just during the holidays or special occassions.
4. Dedicate more time to directing my career path in the way I want it to go.  I plan to really take the time to study career possibilities.
5. Travel.  This is embarrassing, but I have never traveled outside of the U.S. of A (I know, I’m smacking the back of my hand right now).  But that will change in March because I will be travelling to my husband’s home country of Ghana!  I’m super excited!

These are general resolutions.  I keep a journal at home where I write down specific and time-oriented action steps on how I plan to achieve each one.  I’m sure this list will get longer as the year begins (expecially as I check items off my list), but this is where I plan to start 2012.

I wish everyone a safe and happy New Year!!

Q:  What are your New Year’s Resolutions for 2012?

Photo Link:  http://datacommunication2011.blogspot.com/2011/12/merry-christmas-happy-new-year-2012.html

3 Days til Christmas!

As I write, I am taking in the new holiday decor that surrounds me in our apt.  Yesterday, I managed to haul out some Christmas decorations to spruce up our living quarters and exude a little holiday cheer.

Now, I didn’t assemble the Christmas tree (there’s really no point since in a couple days we’ll be trekking down to Blacksburg for Christmas, and by the time we get back the holiday will be over), but I did decorate the fireplace.  A little garland here, some lights there.  I taped a few of the Christmas cards we received in the mail to the mantle for a little extra something.  Lighting some apple spice, homemade gingerbread, and vanilla-scented candles added to the ambiance.  If you are interested in finding holiday-scented candles, watch this Youtube.com post by Elle Fowler.

Last night,  I wrapped all of the Christmas gifts that I purchased for my loved ones and have them secretly stored away in my closet!  I guess it’s not a secret anymore!  I always wait until the last few days before Christmas to really get in the holiday spirit, but once I do, I really enjoy it!

My little candle holder is supposed to hold four candles, but the second one broke off when I pulled it out of storage.  I’m guessing a new one is on my list for next Christmas!

Glade Holiday Collection in Homemade Gingerbread

I also have been taking advantage of all the holiday treats available at work.  At the same time, I have sadly neglected my workout routine.  But don’t fret, I got back on track today and feel so much better!  I’ve realized that Peppermint bark and two days of not working out do NOT mix!  I plan on being a good girl (you hear that, Santa?) until Christmas dinner on Sunday!

Speaking of Christmas dinner, tomorrow I will be up to my elbows in pots and pans preparing a few of my favorite dishes:  Sweet Potato-Pecan Casserole (by the Food Network’s own Ellie Krieger, RD) and Macaroni & Cheese, which I have prepared from the Better Homes and Gardens cookbook since I learned how to make mac-n-cheese from scratch in undergrad!

‘Tis the Season…

Christmas is fast approaching and before yesterday, I had barely put a dent in my shopping list!  My mind was all fuzzy with thoughts of how I would juggle my shopping as well as cooking my share of the dishes for Christmas dinner!

Where there’s a will (and a few conveniently scheduled days off) there’s a way!  Yesterday, I woke up early to complete my morning workout.  I was able to finish most of it before someone accidentally set off the fire alarm system!  I headed home to finish the rest of my routine and refuel with a hot, healthy breakfast.  Afterwards, I hopped in my car, turned on some holiday tunes, and I was off to the races!

The beautiful thing about shopping during the week is that everyone else is at work (hello traffic-free I-495 and hassle-free parking!) and you pretty much have the store to yourself.  Within 3 hours I had bought several great gifts and stocking stuffers for my family.  Did I mention awesome sale prices to boot?!

Today, my mission was to find a couple nice gifts for my honey.  He’s sooo difficult to shop for, but I managed to find some things that I think he will like.  I have to wrap them quickly because he is already starting to snoop around!

While I was out and about, I discovered these cute little treats from Ghirardelli!  I couldn’t resist adding them to my purchase at the checkout line in the department store (yep, I fell prey to the oldest marketing scheme in the book)! With flavors like Eggnog (which I’ve never tried the actual stuff before), Peppermint Bark, and Pumpkin Spice Caramel, these treats will surely put you in the holiday spirit!

Ghirardelli Chocolates--yum!

Last night, we attended a holiday performance at the Kennedy Center by the Russian Choir and Orchestra.  It was beautiful, and the music was absolutely amazing!  We even learned how to sing Silent Night in Russian!  I think we still need to work on our pronunciation.  If you have an hour and a half tonight, I highly recommend going out and enjoying their show.  There’s one last performance Christmas Eve night.  Check out the Kennedy Center Web site for details:  https://www.kennedy-center.org/events/?event=RMCAC

As far as cooking for Christmas dinner goes, with 95% of my shopping done, I will have plenty of time to cook my dishes on Christmas Eve morning before heading to Blacksburg to celebrate with the fam!

 

Photo Resources
Holiday Table Setting  http://www.timeanddate.com/holidays/us/christmas-day

Holiday Greeting with Lights  http://www.christmas39.com/christmas-wallpapers/merry-christmas-wallpapers.html

Eeyore Moment

"Oh Bother!"

Every blue moon, I wake up on the wrong side of the bed, and my mood isn’t as cheery as usual.  Today happened to be one of those days.  No matter what I did I just couldn’t shake the blues.

I woke up much later than I had planned, and before I knew it half the day was over.  My workout lifted my spirits a little, but the endorphins soon wore off all too quickly.  I wasn’t really sad or depressed.  I was just in a funk that I just couldn’t seem to pull myself out of .

My husband and I went to Georgetown to get our favorite sandwich from one of their well-kept secret restaurants.  I had been craving the sandwich for a couple of weeks now…surely it will brighten my mood.  Nope (but still delicious all the same).

We drove home, and I decided to get into my comfy PJs and climb into bed until I felt a little better.  Reruns of the Housewives of Beverly Hills cheered me up a tad…I mean those ladies have enough drama to make anyone realize that their life isn’t that bad!

I got out of bed long enough to run to the grocery store to pick up some items for dinner, and by the time I came back, my mood was even better.  The Eeyore Moment had lifted!

Sometimes we have those days when nothing is really wrong, but the funk clouds are hanging heavy.  We try to find ways to get out of it, but sometimes the best thing to do is just ride the wave.

This time of year, people suffer from a more serious (and actual medical condition) disorder called Seasonal Affective Disorder (SAD).  The lack of sunshine can cause some people to become depressed or moody compared to warmer months during the Spring and Summer.  If you notice that your mood or temperament seems to drop during the winter, SAD could be the culprit.

Tips for coping with SAD include:

• Talk to your doctor about your symptoms (increased appetite, increased sleep, less energy, irritability, social withdrawl).
• Try to get as much sunlight as possible during the day.  Go for a walk or sit by a window that allows those sunny rays to shine through.
• If you live in a part of the country that does not receive a lot  of sunlight, Light Therapy may be helpful.

Photo Resources:
Eeyore 1 http://pooh-clipart.com/eeyoreclipart.htm
Eeyore 2 http://amigos.lv/lv/qna?id=73883

Health is Wealth

Ten, almost 11 months ago, my mother had intestinal surgery to correct a bleeding ulcer that was benign, but the docs said that it could have become cancerous had they not discovered and removed it.  The surgery itself went well, the recovery was a little shaky, but she pulled through and has been doing well.  Until recently, that is.

For the past month, she has been having trouble keeping some of her meals down and has lost 10 pounds.  This past weekend I had the opportunity to go home and see her.  Immediately, I could tell a difference in her weight and demeanor.  She was a little smaller, and she wasn’t my usual chipper mommy.  Seeing her this way made me realize how much I take for granted when it comes to my health and ability to eat the foods I enjoy.

I can’t imagine not being able to enjoy a slice of pumpkin pie for Thanksgiving or an occasional serving of macaroni and cheese.  I can’t imagine what it’s like to be hungry but simultaneously fear that whatever you eat will in a matter of hours be rejected by your stomach.

For longer than I can remember, I have been binge eating on any and all my favorite foods.  I have made attempts to eat healthier, but to no avail.  My healthy efforts will last for a few weeks only to find myself at the bottom of a large bag of Doritos or bottle of Dr. Pepper.  It’s not easy changing habits that have been ingrained into every fiber of your being.  I often tell my patients to set small goals for themselves each week in order to achieve a healthier lifestyle that will prevent them from making another trip to the hospital.  Looks like it’s time for me to take my own advice.  After spraining my ankle weeks ago, I took a long hiatus from the gym (and my healthy eating habits).  Today was my first day back in the gym, and I quickly remembered how good it feels to take care of myself.  The phrase, “You never regret a workout” , comes to mind.  I need to have this phrase tattooed on my brain.

Another saying also comes to mind, “You don’t know what you’ve got ’til it’s gone.”  So my mission is to help Mom identify foods that she can tolerate until her next doctor visit this Friday.  We think it may be a partial obstruction caused by scar tissue that as developed post-op.  For now, we will continue our running list of tolerable foods and constant prayers.

Take care of your body.  Take care of your health.

Control, Discipline, and Consistency

I was driving home from work a couple days ago listening to Christian radio (WGTS 91.9 FM), and a caller’s comment really resonnated with me.  During the commercial breaks, the radio station will play caller comments on how the music and testimonials of the DJs and other callers have touched their lives in some way.

This particular caller had been going through a divorce, and through this trying time he realized that he had not been taking care of his spiritual and physical self.  Sometimes it takes a jolt or unexpected occurrence to spark a life change.  The caller assessed his current situation and began to make changes that resulted in a 50 pound weight loss and the ability to say, “I’m in the best shape of my life”.  He went on to say that the journey showed him that he never really had any self-control, self-discipline, or consistency in his life.  It took the end of his marriage to make him realize this.

Well, his call made me realize something, too.  I, too, have struggled with self-control, self-discipline, and consistency in my life when it comes to diet and exercise.  I still struggle.  There are days that I just don’t want to eat healthy nor exercise.  I would skip one workout and then the next until a month had passed without any physical activity.  I have gone on junk food binges just because.  Each time that I would reach for a slice of cake or canister of Pringles, I would promise myself that this time is the last time…it never was.  My lack of control, discipline, and consistency led my weight to creep up to almost 200 pounds!  I knew I had to change.

My quest to lose 50 pounds is still ongoing.  I still battle control, discipline and consistency demons on a daily basis, but I’m getting better at winning the war.  I’m more active (Runner’s World running program, hiking with my husband),

and I’m starting to prepare more nutritious meals at home.

Homemade Chili

Clean granola bars

Delicious tacos

Grilled chicken, green beans, swt potato casserole

Sweet Potato Casserole

I’m not going to be perfect everytime, but each day I gain a little more control…become a little more disciplined…stay a lot more consistent with my efforts to one day soon say, “I’m in the best shape of my life!”

Q:  What was the turning point in your life that made you want to live a healthier lifestyle?

Note:  The recipe for Ellie Krieger, RD’s Sweet Potato Pecan Casserole (pictured above) can be accessed by clicking on the link.

Stay the Course

Okay, so I’ve taken a small hiatus, but I’m back!  Here’a a run down of the past few days…

Last Friday:  was definitely a TGIF kind of Friday for me!  All week I had been trying to adjust my sleep pattern by going to bed early each night, and by week’s end I was ready for the opportunity to sleep in (at least a little later)!  I know on my previous post, I mentioned that I was going to give yoga a try for the first time…still pending; definitely on my Activities To Try list.

That night I went to bed a little earlier than usual (that glass of Chardonnay had a hand in it, I’m sure!) and woke up Saturday morning to get an early run (read: jog) in.  Since my Runner’s World training program informed me that I will be running 30 minutes for distance, I thought it would be a good idea to beat the heat and head to the park early.

The sun had only been up for about 30 minutes; not quite long enough to start heating up the Earth.  The trees were casting shadows across the park that seemed to be reaching out to me, begging me to stay a while.  I stepped onto the asphalt and started my stop watch.

My workout went a little like this:  6 minute warm up, 12 minutes of running, 4 minute walk break (my calves were really cramping), 6 minutes of running, and a 2 minute walk break. I walked another 1.2 miles to roundout a good 3.3 miles total.   Eighteen minutes in and I was totally ready to quit, but I reminded myself that it was key to stay the course in order to reach my goal:  become a better runner.

Sunday:  Back to Catoctin…We had originally planned on exploring a new trail closer to home, but decided to give Catoctin Mountain (Thurmont, MD) another go.  Besides, the last time we hiked there the weather wasn’t exactly the best (Hurricane Katia was making her way up the east coast), and the trail to the waterfall (the biggest attraction) was closed.  This time around, the weather was a gorgeous 65 degrees, the sky was a beautiful cerulean blue, and not a cloud in sight!  We made our way up Chimney Rock and then hiked over to Wolf Rock (the rock is shaped like a wolf’s head; pic below).  The sun shining through the trees made the autumn colors come to life.  Climbing the “skyscrapers” made me feel like I was just a little closer to God.  The best part of the trail was Cunningham Falls.  There were tons of hikers and families out enjoying the beautiful waterfall.  Definitely the best trip to break in my Camelbak!

Nice Camelbak you got there!

Ready to climb Catoctin!

Cunningham Falls

Hubby

Hiking with Hubby

Monday:  I was back to my old stomping ground at Bohrer Park and my Runner’s World program with 2:1 intervals (run:walk).  After hiking (and some jogging) on Catoctin Mtn, jogging on the park trail felt much easier.  I did; however, experience cramps in my calves again.  I think longer warm ups and stretching are in order.

Today:  Rest day.   No workout today…Catoctin and yesterday’s workout warranted a day off.  You’re welcome, calves!  I’ll regroup tonight and resume my program with new vigor (and rested calves) tomorrow!

Next on my list:  Rock Creek Trail…Camelbak, I hope you’re ready!

Yep, It’s Monday!

Sunday night I was dead set on getting up at 5:40am this morning so that I could head to work early, tackle my patient load, and get off early enough to cook dinner and get a workout in. Yes, 5:40…anything earlier than that is ungodly!

Ha!  Big joke–5:40am rolled around, and I was snug in my bed.  My second alarm for 6:15am screamed that it was time to get up…45 minutes later, I finally decided to roll out of bed and take on the day.  Yep, it’s Monday!

I hustled to work, praying that my patient load was at least less than 12…please, Lord!  Going through the census and my consult box:  9 patients.  YES!  Thank you, Jesus!  The work day finally came to a close.

No traffic on I-495?  Perfect!  I had plenty of time to hit up the grocery store to pick up a few last minute items for tonight’s dinner.  In less than 45 minutes dinner was ready, and I was out the door to the park.

The weather was especially chilly today…hat and gloves required for this outdoor workout.  Intervals again this week, except for 2:1 (walk:run), it’s 1:1 (walk:run).  I warmed up with a brisk walk for 5 minutes before beginning the intervals.  As soon as I started running, I could feel the pain in my muscles from yesterday’s workout with every foot strike (thanks, Honey!).  I wanted to give up, but I stuck it out for the two miles.  One of the other trail users nodded and gave me a “good job” as I rounded the last .2 mile.  No skipping out on workouts or running sessions this week!  I am committed.

This week’s plan:

• Monday:  1:1 intervals
• Tuesday:  Elliptical and Full body weight training
• Wednesday:  1:1 intervals
• Thursday:  1:1 intervals, Full body weight training
• Friday: Yoga for the first time!
• Saturday:  1:1 intervals
• Sunday:  Hiking with my Honey

After months of feeling fatigued, having a hard time concentrating/remembering things (symptoms of iron deficiency anemia), and yes, getting out of bed, I decided to invest in the iron supplements my doc recommended.  I’m hoping after a month or two of these supplements and increasing the iron in my diet, I’ll start to see some major improvements in my energy levels.

Tonight, I’m going to bed early…I am determined to get to work before 8:30am at least once this week!

Until next time, happy running!

The Boys Club

Today, I experienced a different kind of weight challenge.  Since August of this year I have been seriously and consistently working towards my 50 Pound (weight loss) Challenge.  I slipped during September and gained five of the 10 pounds that I lost back.  So now it’s my 45 Pound Challenge.

I have mixed it up with Elliptical workouts, running (I think what I do is called jogging!), and incline walking.  The one thing that I have been lacking is weight training.  Each week the layer of dust on my eight and 10 pound dumbbells becomes thicker and thicker!

That all changed with this morning’s workout.  I was officially initiated into the Boys Club a.k.a weight room at the gym.  Like most women who exercise at the gym, I avoided the weight room like the Plague!  Not because I’m afraid of building muscle (women lack the hormones necessary to be bulky like our male counterparts; plus I think a little muscle tone is sexy), but I’m admittedly intimidated by the fit, burly men grunting their way through sets and sets of copious weights.

My ticket in:  the Hubster!  He took me through one of his workouts which included both cardio and weight training.  He, of course, allowed me to go at my pace which is much slower compared to his, but pushed me to challenge myself as well.  10 minutes of interval running on the treadmill (followed by 5 minutes on the row machine) warmed us up.

Intervals:  3 minute walk @ 4mph, 2 minutes @ 5.5mph…3 min @ 4mph, 2 min @ 6.5mph.

We proceeded to the weight room…with me purposefully not making eye contact with any of those burly boys!  We picked two flat weight benches and pumped out 3 sets of 15 reps each (I used 12-20# dumbbells depending on muscle group worked; 50-70# for my muscle-endowed spouse) of the following exercises:  military press, bicep curls, tricep extensions, and bench presses.  Incline chest presses followed, and we finished off with a few weight-bearing moves such as pull ups and tricep dips.  Five minutes on the Stairstep (more cardio) completed our routine.

I have lifted weights in the past, but have focused more on cardio recently.  It felt good not only to get back to weights, but also to switch up my routine by adding a little variety.  Will I become a regular member of the Boys Club at the gym?  Not just yet, but I am beginning to knock the dust off my eight and 10 pound dumbbells as we speak…watch out, boys!

Q:  How are you adding variety to your workouts?  Do you have membership to the Boys Club?

Intervals & Sprint Competitions

It’s a cool 65 degrees, the skies are a beautiful crystal blue, and I’m so glad that I decided to take my workout outdoors this morning.  I’m also glad that I took the day off–woohoo, three day weekend!

The sun is out and shining its glorious rays upon Borher Park’s 1.1 mile trail.  Several locals were already on the trail enjoying the cool morning breeze by the time I arrived (I woke up later than I had planned).  I brought along my trusty stop watch, but left my MP3 player behind so that I can be one with my surroundings.  The plan today is to continue with my interval training for Week 1 and work towards improving my trial mile time.

I do have a confession to make…I haven’t stuck to my intervals this week.  I’ve done a little elliptical work, some walking; but no running. I know, give me a virtual slap on the hand; I deserve it! I’m back on track today with Week 1 which involves 1 minute run, 2 minute walk intervals. After two interval sessions, I realized taking even a few days off from running can affect your fitness level. It feels like I’m running for the first time today…hiatus over. I committed to becoming a better runner, and a better runner I will be.

Hubby joined me for this workout. We made it interesting by adding in sprint competitions! I ran faster than I have in…my whole life! It feels like my heart is going to beat right out of my chest and my lungs are going to explode. So exhilerating (once I catch my breath, of course)…I feel free. Stress of the work week poured out of my body in the form of sweat, and I let my mind and legs go where they may.

4.4 miles (4 rounds around the park) later I’m at the finish line. The endorphins are high, and I am ready to take on the day. Next interval session will be tomorrow morning. Same place…probably an earlier time. Until then…happy running!

Q: What do you love most about running?