Fast Food, On Purpose

Today, I ate at Arby's for lunch.

On purpose.

I do it every year on/about Dec. 27 to celebrate my dad's birthday. Jim and I go and clink our roast beef sandwiches in a toast to the memory of The Rock.

You see, Arby's was his favorite. He loved him a Beef 'n Cheddar like nobody's business.

Good for my waistline? Not so much. Good for my soul? Yes.

Because of Jim's dad's funeral yesterday, we didn't get there on the 27th, which is always the goal. We assumed, however, given the circumstances, we'd be forgiven for showing up one day late.

It was delicious.

Something tells me on Junior's birthday in February, we will celebrate with a shot of Canadian Club or a pork chop. I'm good with either.

Or both.

The Best Kind of Full

In my last post, I was planning how to celebrate the Lean in 13 program being over. I was looking forward to eating a bit more normally again, a bit less restricted. I was getting tired of being hungry and I wanted to just feel "full" again.

My plans went out the window.

This past week has been a rough one. My larger-than-life father-in-law passed away early Monday morning, after 89 extraordinary, adventure-filled years on this earth. Hospice had told us a week prior that we were in the final stretch and that meant all schedules, plans, intentions, and any sense of "normal" were tossed into the breeze as we did our best to help him make his final journey home.

Good eating? Only if you call pizza, Christmas cookies and thrown-together-meals-on-the-fly good. Normal exercise schedule? Not a top priority. Sleep? Umm, no, even if it wasn't my turn on the night shift. The stress of the situation didn't allow for real rest.

And once we had said our goodbyes, there was still more to do. Making arrangements, getting things ready for the funeral, lots of tears, more fitful sleep, trying to make sure everyone is OK. Again, the Christmas cookies and snacks were convenient, but  not fulfilling. I found myself eating ... a lot ... and never getting the satisfaction I had been dreaming of when my stomach was growling during Lean in 13.

Of course, you and I both know what the problem was. I wasn't going to find what I was looking for in a bag of potato chips.

As I sat in church on Christmas Eve, I finally understood what it means to be truly full.

Full of the love that sustains me. My family now fills an entire pew and as the people I love most in the world, they fill my heart with support, acceptance and strength. Those things provide the foundation I need to withstand any storm.

Full of the spirit that guides me. My daughter picks on me every time we're in church because I always cry. My home church is such a wonderful place. It's the one place I feel truly connected to me ... the real me ... and it fills me with warmth and golden light. Sounds corny, maybe, but it's true.

Full of the hope that encourages me. The world can be a not-so-nice place. But when I'm surrounded by people who believe in a greater good, people who acknowledge their blessings and share their joy, I can't help but trust that there is more good to come.

Full of the peace that settles me. Yes, this is a very sad time for my husband and our family. We are going to miss a great man terribly. Life will never be the same. But I am reminded how lucky we were to love him and be loved by him. As I sit in that pew, I know deep down in my heart that we will all be OK because that is the promise that has been made to us.

You can't get that kind of full with gingerbread men.

What I'm Going to Eat Tomorrow

I'm starting to fantasize about what I'm going to eat tomorrow.

After 13 days in food exile, the thought of cramming anything I want in my pie hole is intoxicating.

Here's what I want:

• Half of the box of chocolates that are under the tree
• A giant gingerbread man
• Popcorn
• Brie and havarti on crackers
• Peanut butter on a toasted Sandwich Thin
• A 6-pack of Cherry Coke Zero ... with a shot or two of Southern Comfort thrown in for a nightcap

Not yet sure if I'll actually eat all of that. Maybe it would be smarter to have one thing a day?

I'm happy to say I truly followed the Lean in 13 rules almost to the letter. Yesterday, my timing was off because our schedule had to be adjusted for reasons more important than my goofy eating reset. And today, I started off kilter for the very same reason.

But for 95% of the time, I can say with certainty that I gave it my best effort and I am glad I did. I proved to myself that I can put myself and my health first and I can right the ship when it goes off course.

I also proved that I feel good when I eat clean and that I can lose weight by doing so. Good lessons.

It was also a good way to force myself to think about food as fuel vs. pleasure. What my body needs vs. what it wants. There is a big difference and I think there may be a post on that coming up. It's a very tough concept for me.

However, it isn't realistic for me to live this way, day in and day out. First of all, it's probably not enough food for a much longer haul. There's also not enough variety for my personal tastes. (Don't expect to see me eating a handful of nuts anytime soon! I'm over it.) And let's be real ... I don't really want to live in a world where there's no chocolate for 13 days.

I do think that some version of this will become a part of my routine, though. The good stuff? It got me off sugar for almost two whole weeks. It took all unhealthy fat out of my diet. It really cut the salt intake. And it put a healthy, balanced curb on the carbs.

The good news is I can take what I love about the Mediterranean Food Pyramid (variety, almost unlimited fresh produce) and combine it with the occasional "restriction" of Lean in 13 and come up with something that works. Live day-to-day on Med, rein in with Lean and then indulge purposefully and thoughtfully ... infrequently.

A 4-Mile Run is a 4-Mile Run, Right?

My "normal" run is 4 miles. I do it a two or three times a week. It's my standard. My ordinary. My ham-and-cheese-on-white-bread workout.

Some days, it's a breeze. Some days I struggle to knock it out. It normally includes a quarter-mile warm up and cool down walk at each end. It normally is at a 5.8-6.0 mph pace. And it normally takes me about 45 minutes, all said and done.

So when I saw a HIIT (High Intensity Interval Training) version of my normal run, I thought it would be fun to try because, in the back of my head, I thought it would be easy. The plan said to run for one minute at 50% of your normal exertion, followed by a minute at 70% and another minute at 100%. Repeat this cycle 15 times or for 45 total minutes.

Run at 50% for a third of my normal time? How hard could that be? Sounds not so tough, right?

Ha! Famous last words.

I chose to do the 50% at 5.0 mph, 70% at 5.5 mph and 100% at 6.2 mph.

And the 45 minutes kicked my ass.

I got it done, but not without backing that 6.2 down to a 6.0 for three cycles at the end. And, I was all in when it was over.

I ran the same 4 miles in 45 minutes, and two thirds of it was considerably slower than my normal pace.

Intervals work. Intervals increase cardio efficiency, improve overall speed and increase endurance. They also help you burn more calories in the same amount of time.

I'm going to try and make one run every two weeks an interval one. Try it yourself. Start with a 30-second interval for 10 cycles and see where you're at. Increase interval time and number of cycles as you get stronger.

Learn more here: Interval Tips and Tricks

Food is Not a Stress Reliever

I just typed the words above into the "title" field of this post very purposefully.

I typed it as a way of reminding myself. And now I'm reading it over and over to make it stick in my head. 

It's Day 9 of 13 on this Lean in 13 eating and I'm hungry. I'm sort of super hungry, in fact. I also have some things going on in my personal life that is making the regimentation/scheduling of the plan difficult to execute. 

But I'm determined to stick to it. 

I'm trying to pay attention to the triggers for the desire to bury my head in the giant Tupperware of Christmas cookies. Might as well make this a learning experience, right? 

Here are the conclusions I've come to: 

• I want to eat more when I'm over-tired. Over-tired = out of sorts and that makes me crave chocolate, cheese and crackers like crazy. Plus, I think that when I'm tired, my thinking gets lazy, too, and I just don't make good decisions.  
• I want to eat more when I'm anxious/nervous/sad/scared ... anything that's out of the ordinary. When I'm off kilter, I'm looking for something to make me feel better.
• I want to eat more when I don't get enough/the right exercise in. After working out I feel strong and solid ... it shores up my resolve and just makes me feel good. When I feel good, my thinking is better and my decisions are better.
• I want to eat more when I think about eating more. If I get busy, I just don't obsess as much.
• I will eat more when I don't have a plan ... which includes having the right foods on hand and ready to go. I've got a few little bags of nuts squirreled away in my purse right now just in case. 

Today, I'm over-tired, emotional, didn't get my morning workout in and I'm thinking about eating right now. Not a great way to stay on top of this. But because I have a plan and I know my goal, I will get through it. 

I am stepping back, evaluating and forcing myself to recognize that falling off the plan and eating everything I'm craving will not really make me feel better at this point. Getting it done like I planned will.

Nine days down. Four to go. One holiday happy hour, a few more crazy days/nights with out-of-whack sleep and exercise and the dreaded last-minute shopping still left on the schedule. 

Giddy up!

It Works -- I'm Down 8.5!

News Bulletin!

Eating less, eating right and moving more results in weight loss!

Friday was the mid-point weigh-in/measure-up of the small group we've got working with my friend Peggy. The news was good all the way around.

Everyone lost weight. Everyone lost inches.

You know what that means.

Everyone was happy! Even at 5:30 a.m. in the dark and foggy pre-dawn morning ... which isn't easily achieved in the dead of winter.

I really love this format. There are four of us plus Peggy. We meet once a week to work out together. In the beginning, we all did the same workout. We're now into our individualized plans, created specifically for us and what our bodies need.

Truthfully, I needed the pick-me-up. Because I woke up Friday hungry. As in hungry! It was Day 5 of my 13-day eating reset. The good news is that I survived and am almost through Day 6 at this point, which is practically halfway done, right?

This is all doable. It's nice to have the reminder.

I Spit It Out

I'm on Day 3 of a 13-day lean/clean eating reset.

That means my portions, food choices and eating times are extremely regimented. I've got my measuring cups out, to make sure I'm sticking to the plan. One 4-oz. serving of protein at each meal. A quarter-cup of raw nuts at snack time. One cup of veg on "burn" days to go with the protein and a serving of complex carbs on "fuel" days. (That's 1/2 cup of brown rice, 1 cup of oatmeal, 1/2 cup of beans or 1 sweet potato, if you're keeping score at home.)

The good news is that it's not as hard as I thought it would be. Yet.

The hard part is that it's not entirely a habit yet ... this not nibbling all day long.

Case in point:

Today, I was trying to get an assortment of Christmas goodies together for my daughter to take home ... as in getting it out of MY house! First I piled in some cut-out cookies. Then I added some gingerbread men.

Last, but not least, it was the mint brownies turn. As I was putting the last one in, a chunk of the Andes Candies that was on top fell off. Instinctively, I picked it up off the counter and popped it in my mouth.

The second the chocolate-minty goodness hit my tongue, my brain kicked in and the sirens in my head went off.

Just as quickly as it went it, I spit it out with the force of a Howitzer.

And then I was proud of myself. A commitment is a commitment, right?

Some days it's the small victories that matter. They also eventually add up to the big ones.

Meet My Muffin-Top

(Warning: Some of the content of his post may not be suitable for young readers. Or people who do not want to have an image of me in their head that they cannot erase. Continue at your own risk.) 

You know how it goes. The seasons change. The weather changes. Your wardrobe must change accordingly.

Last week, I dug out a pair of black cords for the first time since last winter. Since I hadn't worn them in a loooooong time, I wasn't entirely sure they'd still fit.

As you know, I weigh more right now than I did 12 months ago. And as I know the pants I wear most often these days are a size 10, while these black  cords were a Kohl's size 6. (Kohl's housebrands are generously sized to make people feel good, I think. This would easily be an 8 -- or even a 10 -- in other stores, IMHO.) I also knew I was going to feel crappy if they didn't fit.

So I slid them on, holding my breath.

They slid over my thighs OK. I eased them up over my hips and they were snug, but not uncomfortable. I finally exhaled and allowed myself to think, "Whew. This just might be OK."

But there was one last test of fabric, stitching and faith ...

Would they button?

(Are you just dying with anticipation? Can you hardly stand it?)

Oh, they buttoned. And I had a split second of pure, unadulterated triumphant glee.

("A size 6. Bam! Take that 20-pound-gain! I'm still in the game!")

Then this happened:

I'm sorry if I'm grossing you out. To put a funny spin on this,
imagine trying to take this photo. I actually had angles that looked
"better" (i.e. less embarrassing/more favorable crop), but I'm showing
you the grossest one to prove my point. Nice tan, right?

Meet my muffin-top. I'm calling her Meredith.

That pure, unadulterated triumphant glee was replaced with a quizzical "WTF?"

I did a quick evaluation. They weren't so tight or uncomfortable (read camel toe) that they shouldn't/couldn't be worn. I could breathe. In fact, they didn't feel or look all that bad anywhere else. But there was that roll.

The solution for now, of course, is to not wear anything tucked in/body hugging on top.

Thank goodness it's sweater season.

Please join me in wishing Meredith a swift and thorough death, in spite of the fact that this is the holiday season.

Fa la la la la la la la la!

Lean in 13 ... -ish

Tomorrow, I start a new challenge.

I'm going to do a 13-day clean eating reset in which my days will look like this:

• Days 1 and 2: Breakfast, lunch, dinner ... only protein and veg. No carbs, no fruit. Two snacks a day of protein. 
• Day 3: Breakfast, lunch ... only protein and veg. Dinner ... protein and complex carb (whole grain, sweet potato, fruit). Two snacks a day, fruit allowed. 

Repeat that cycle for 13 days.

The goal is to avoid sugar, soda, white flour, processed foods ... you know, the crap I've been eating all day today!

(For those of you familiar with Advocare, it's their program. I've opted to do just the eating part, not the whole supplement part.)

I'm trying to get my head ready tonight.

I know I'm going to be hungry. I know I'm going to want to quit or cheat. I know it won't be easy for me ... queen of chocolate. And did I mention that I just made Christmas cookies?

My goal is to reset my stomach, my tastebuds, my habits and my brain.  I've gotten really lazy with my eating. While the Mediterranean Food Pyramid is still my framework, I "break" from the script more often than I care to admit.

As we move into the holiday, I want to feel in control and this is the way I've chosen to do it.

Wish me luck.

Wish Jim luck, too. He's the poor bastard that will have to put up with (likely cranky) me for 13 days.

"You Did All Right" Egg Drop Soup

While there are many things I love about my husband, his enthusiasm for food is not always one of them.

You see,  I can talk about food all day long (might as well, I'm thinking about it). On the contrary, he views food as more of a necessary, purposeful, practical part of life. You eat because you have to to keep moving. Cereal for dinner? That's fine. A ham sandwich every day for lunch? That's fine, too. Food is a means to an end, not necessarily an emotional experience, if that makes sense.

Sometimes I am jealous of his view of food ... mostly because I think my life would be so much easier if I wasn't so obsessed with eating. On the whole, I think his relationship with food is far healthier than my own.

So you can understand how, when I try a new recipe, we have a small bit of conflict.

I want to dissect it. I'm not satisfied with a general "thumbs up" or "thumbs down" review. I want him to give me more information.

What did you like about it? What did you think about X? How would you change it if I made it again? Don't you think it was too (salty, sweet, lumpy, crusty, dry) something?

He generally doesn't say much, waits for me to critique it myself and then agrees with me just to get the conversation over with as quickly as possible, knowing that no matter what he says, I'll debate it (Libra) and will really only agree with myself anyway (first born/Type A).

So today, when I struck out on a rushed "Let's Make Egg Drop Soup in 20 Minutes" mission, he was prepping for the barrage of questions he knew I'd ask.

Then he did something he rarely does.

He tasted it. He ate it. And he said ... unprompted and unprovoked ...

"You did all right with that."

Let me translate that for you:

"I REALLY liked that soup! It was close to perfect! You are an amazing wife and I am lucky to have you! I can't believe you just whipped that up out of nowhere! Please make it again ... soon!"

Then I had some. And it was pretty good. I like it better than the takeout version because I know exactly what's in it and what's not (MSG). Plus, I think it's endlessly modifiable to meet your personal tastes.

As always ... measurements approximate ... do what looks good/tastes good to you!

Egg Drop Soup
1C sliced mushrooms
1 bunch green onions, sliced "pretty" on the bias
1T finely chopped garlic
1/2 to 1T finely chopped ginger -or- less dry ginger seasoning if you don't have fresh
1 box low-sodium chicken stock
2T corn starch, mixed in 1/4C water
2 eggs
Siracha or any hot sauce
Soy sauce
Olive oil
Salt and pepper
Optional: Water chestnuts, bamboo shoots, chicken, carrots (sliced into tiny matchsticks), fresh lime juice.

In a big stock pot over medium high heat, drizzle a little olive oil. When it's hot, drop in the mushrooms and let them get a little brown. Before they're all the way done, drop in the onions.

Heat until everything is soft/translucent/cooked through. Salt/pepper to taste. Add garlic and ginger. (I like a lot of ginger, so adjust to your taste.) Once that's heated through (don't burn the garlic), add the chicken stock. Add a squirt or two of Siracha and a glug of soy sauce. While  you are waiting for that to boil, crack two eggs into a small bowl and whip them up with a fork. Set aside. Once the pot is boiling, add your corn starch slurry to thicken the broth. Taste, adjust salt pepper if needed.

Then, with a wooden spoon, stir the pot clockwise. Get it and keep it all moving in one direction. As you stir, slowly drizzle the egg mixture in. Keep stirring! The egg will cook the second it his the hot liquid and you don't want to make scrambled eggs.

If you want to add any of the optional ingredients, add them before the eggs. Since I was using this as a "meal" soup, we added chunks of cooked chicken breast. If I was going to do the carrots, I'd add them with the mushrooms so they cook a little. Honestly, I didn't have green onions on hand, so I just sliced up some red onion really thin.

Does it have to be clockwise? Do you have to use a wooden spoon? Probably not. That's just what the recipes I looked at said, so I'm also including it. Maybe if you're in Australia, you stir counter clockwise?

She's Doing It

Spent some time with a beautiful lady over the holiday weekend.

I hope you're lucky enough to have a woman like this in your life. She's the one that always seems to be smiling. When she spends time with you, you can tell she's totally dialed in. She asks questions about your life ... and remembers the answers even if you don't see her for long stretches of time. You know she runs a complicated household filled with kids, jobs, the everyday stresses of a husband (adorable as he may be) and yet she never seems to talk about herself. She's just one of those people who cares ... genuinely cares ... about everybody.

And when it's time to say goodnight or goodbye after seeing her, you feel so good because she's made you feel so good. And then you wonder if you held up your end of the bargain, because you realize she spent the whole conversation talking about you and you worry that you just weren't that thoughtful and generous in return.

Last summer, we were at a shindig together and she started asking me about how my running was going. How my knees were doing. What other things I was doing for exercise. I didn't think twice about it, jabbered on and on and never once asked about her.

Then, earlier this fall, we meet up again. She kindly inquired about my workout status. I started blathering, and very quietly, almost imperceptibly, she said something along the lines of, "I started running, too."

(This is where you hear that record-scratching sound that only children of the 70's remember in your head.)

What?

She said is so shyly and so inconspicuously, I almost missed it.

She's running.

I couldn't stop grinning. I wanted to know everything. How? When? Why? Was she getting out of it what she wanted to?

But I didn't want to scare her by going into full "I-love-running-don't-you-love-running-let's-talk-running" mode. So I asked questions. Smiled a lot. Learned that she has a big event coming up and wanted to lose a little weight for that.

She said she walked at first. Then ran a little, but was only going out in the twilight because she didn't want anyone to see her. I was so excited I couldn't stand it. I could tell she was committed and that she was going to stick with it.

So when Thanksgiving rolled around, I couldn't wait to check in and see how it was all going.

And, guess what? She's lost 40 pounds. She didn't tell me that, but her husband was doing a bit of bragging on her.

I'm so excited that she's found something she likes to do. I'm so thrilled that she's feeling better and stronger and more confident. I'm over the moon that she's realized that the best part of it all isn't losing the weight.

"When I get home from work and I'm all stressed out, I can't wait to get out there and clear my head," she said. "I feel better about me."

Because in the end, whether you've chosen running, walking, rollerblading or something else altogether, that's s what it's all about.

Set Your Mind Tonight!

Tomorrow is the National Day of Eating--my favorite day of the year and a perfectly wonderful holiday. Happy family, no gifts to buy, wine. What could be better?

Do you have your strategy planned for the day? You know, the rough outline that allows you to enjoy everything that's great about Thanksgiving and still keeps you in between the lines so you don't panic, feel guilty or worry.

Having a plan, and getting it set in your mind tonight, will help you stay on track tomorrow. You'll be surprised at how powerful it is to literally make a decision before you go to sleep. When you wake up, think about your decision. When you get to your gathering, think about it again. While it might sound silly, it will change the way you feel about tomorrow ... and the way you behave tomorrow.

Here's the way I choose to think about Thanksgiving:

1. It's just one day of the whole year. If you're eating relatively healthy most of time and you're exercising smart, one day of eating anything you want is really not that big of a deal. 
2. That being said, stuffing your face all day with crap you aren't hungry for or stuff that will make you feel bad later is just not worth it. 
3. Denying yourself a piece of pie or a big plop of mashed potatoes and gravy--if that's what you really love and really want--is equally ridiculous, in my opinion. 

So this is my plan:

1. Eat smart before the big event. Tomorrow is not the day for the Lumberjack Breakfast. I'll save my calories for the fully loaded table later in the day. Dinner tonight was also a bit on the light side. 
2. Work out like normal. Maybe throw a little extra in. I am debating between the 5K in Evansville and just staying home and doing 5 or 6 miles on my treadmill. While I'd like to be outside and part of the fun, I will get better work done at home, so that's probably where I'll be. (Notice that I am NOT debating whether or not to workout, and have already decided that one of those options is mandatory.) I will also throw an additional 30 minutes onto Friday's workout, just to be safe. 
3. Enjoy, as in truly savor, the stuff I love most. You can keep that goofy pumpkin pie; I don't like it. I will likely also skip the French silk variety if one shows up. But if there is an apple on site, you can be sure I'll be in it. Up to my elbows. Corn? I can get that any time. Green bean casserole? It's beans and soup, for heaven's sake. Why spend my calorie dollars on that stuff when there's stuffing! You get the idea. I will do the majority of my noshing on turkey, mashed potatoes, stuffing and cranberries, because that's what I love most. Oh, and wine! 

I do hope you have a wonderful day. I am thankful for so much in my life ... and knowing you read this silly little blog is one of those things.

Fitbit Guilt

Yesterday, I logged a measly 3,000 steps. And I had anxiety about it all day long.

Angst, in spite of the fact that I did 13 miles the day before. (Which, when added to normal daily activity is more than 26,000 steps.)

Trepidation, in spite of the fact that I did a complete small group workout early in the morning. (Weight-lifting doesn't add up to many steps, but it did equal some sweat.)

Irritation, in spite of the fact that I know this is about a week, a month, a lifetime, not just a day. (Mind you, my daily/weekly/monthly average is just fine and above the recommended 10,000 steps per day.)

So, I woke up today, hit the 5:30 a.m. RIPPED class, and then came back home for a 4-mile visit with my treadmill. I got the magical Fitbit buzz/vibration long about mile 3 telling me I'd hit that 10K mark.

And all is right with the universe again.

What a Difference a Day Makes

Yesterday wasn't a great day ... in my head. I had decided on Friday to make Saturday a complete rest day, since I hadn't had one in more than a week and it messed with my brain. Bad. Then I ate a few things I shouldn't have and even though I didn't blow it, I started pummeling myself for it.

By 4 p.m., I was in a funk and that's when I wrote a post for CC.

It was sort of pathetic.

Whiny. Sappy. Over-dramatic.

It was about how it feels to beat yourself up. There was a great deal of "poor me" in it. Life is so hard. Losing weight is so hard. Beating yourself up for not losing weight is so hard.

Wah-wah.

And I was getting ready to post it, pretending I was justified in doing so because I knew some of you face these same feelings ... blah, blah, blah.

And then I remembered a story I had just read in Runner's World magazine. It was about a guy they call Backwards Bill.

Bill Reilly is 62 years old and just completed his 29th NYC Marathon ... representing his 38th marathon overall.

But wait. There's more.

Bill also has cerebral palsy and is confined to a wheelchair.

But wait. There's more.

Because of his disease, he does not have full use of his arms, either, and therefore can't push his wheelchair with his hands.

Read this carefully: He uses his feet to push himself backwards. For 26.2 miles. And he's done it 38 times. At 62 years young.

Suddenly, my whiny, sappy, over-dramatic ditty didn't seem so soul-baring, noble or commiserating. It felt just like it was: BS.

So I got up this morning and did a half marathon. 13.1 miles. I didn't run them all. In fact, I ran "only" 7.5 and not all in a row.

That's not even a good training day for Mr. Bill. And I've got two good legs.

Imagine how far I could go if I chose to not carry the load of excuses and headgames along on every mile.

This photo is from a news story about Bill and was credited to a
non-profit group that encourages disabled people to remain active. 

Winter 5K/10K Options

Think that just because it's a bit chilly outside that your outdoor running/walking options are gone?

Wrongo, buckaroos! Even in sub-arctic Wisconsin, you have plenty to choose from. All. Winter. Long!

You tell me which of these races you want to do and I'll meet you there, with bells on. (And layers of performance fleece!)

This is by no means a complete list, but something to get your planning started:

Nov. 22, 2014
Grinch Chase and Jingle Jog, Evansville WI, 1 p.m.
http://www.active.com/evansville-wi/running/distance-running-races/grinch-chase-and-jingle-jog-2014?int=

Thanksgiving Day, Nov. 27, 2014 
Gobble Wobble, Jefferson WI, 8 a.m.
http://www.active.com/jefferson-wi/running/distance-running-races/the-gobble-wobble-2014?cmp=39-28&ltclickid=11_96804916_b4a63645-3721-4044-bae9-f950b7f95add&ltcmp=194590

Turkey Trot for MS, Evansville WI, 8 a.m.
http://www.active.com/evansville-wi/running/distance-running-races/3rd-annual-thanksgiving-5k-turkey-trot-for-ms-2014?ltcmp=194590&ltclickid=11_96724224_f2be77a9-c3ae-4e04-b68c-e7952494c11a&cmp=39-28

Turkey Trot, Northpointe Wellness, Roscoe IL, 8:30 a.m.
http://northpointewellness.org/turkey-trot/

Nov. 29, 2014
The Big Chill Run, Waukesha WI, 5K starts at 10 a.m./10K starts at 10:50 a.m.
http://www.greatlakesrunningseries.com/#!bc-athlete-guide/c1mcg

Dec. 6, 2014
2nd Annual Reindeer Run (you can take your dog!), Elkhorn WI, 9 a.m.
http://www.roadracerunner.com/re_160531/2ndAnnualReindeerRun.html

Dec. 7, 2014
Nearly Naked 5K (the medal might be worth it!), Whitewater WI, 11 a.m.
http://nearlynaked5k.com/whitewaterwi/

Jingle Bell Run for Arthritis, Verona WI, 10:30 a.m. start for 5K and 10K
http://jbrmadison.kintera.org/faf/home/default.asp?ievent=1110742

Dec. 31, 2014
Race Into the New Year, Franklin WI, 5K starts at 10 a.m./10K starts at 10:50 a.m.
http://www.greatlakesrunningseries.com/#!riny/c1f0b

Feb. 15, 2014
Cupid Shuffle, Brookfield WI, 5K starts at 10 a.m./10K starts at 10:50 a.m.
http://www.greatlakesrunningseries.com/#!cupid-shuffle/cvfz

March 1, 2014
Snowball Shootout, Oconomowoc WI, 5K starts at 10 a.m./10K starts at 10:50 a.m.
http://www.greatlakesrunningseries.com/#!snowball-shootout/csqn

March 16, 2014
Shamrock Shuffle, Madison WI, times TBD
http://www.roadracerunner.com/re_137020/ShamrockShuffle2014.html

March 21, 2014
Luck of the Irish, Hartland WI, 5K starts at 10 a.m./10K starts at 10:50 a.m.
http://www.greatlakesrunningseries.com/#!loti/cczd

My Holiday Plan

I'm not sure how it happened, but the holidays are upon us.

Again.

Which means it 's time to make the plan for not gaining another few pounds. And I have a new strategy this year that I'm super excited about!

(You can read strategies from other years here. It's a search on the word "holiday" ... so there are a couple of Holiday Inn posts that made the search results page, along with Christmas and Thanksgiving posts. Ba haha!)

Along with three other lovely ladies, and led by my friend Peggy, I am embarking on an 8-week down and dirty program to keep things in check over the holidays. The small group will meet once a week for a hardcore workout, review of our food journal and general support/encouragement. We have individually discussed our goals with Peggy and committed to them. She's there to cheer us on and bust our asses if needed.

We weighed in and measured up last Friday morning's inaugural session at 5:30 a.m. and will weigh in and measure up again at the end of 8 weeks.

I like the idea that I'm accountable to someone, or a group of them. I love the small group workout. Talking through my hopes, fears and goals helps me get right in my head and that's appreciated, too.

So far, I'm keeping up my end of the bargain from the workout side. I'm not journaling my food yet, but I'm going to get there before the week is up. And I will admit to two pieces of chocolate today when my goal was one.

But I'm on the right road.

Bring it on, Holidays. I'm ready for you.

Want more information about creating your own small group workout program? You can find Peggy on her new/still-in-development Facebook Page here. "Like" it to get updates on everything she has going on!

Did You Guess Sweet Potatoes?

I LOVE trying new things ... in the kitchen, in the grocery store, in my workouts. So when I saw purple sweet potatoes in the big bins at Pick N Save, I knew I had to give them a shot.

Good news: they taste just like normal sweet potatoes! But they look weird as hell, right?

Thanks to a recipe from my friend RIPPED instructor Peggy, here's a riff on the traditional Thanksgiving sweet potato side dish that does NOT involve all that extra sugar, cream nor bag of mini marshmallows! Which also means it doesn't involve the calories and guilt either!

And, guess what? It's freaking yummy.

Apple-Topped Sweet Potatoes
5 lbs. of sweet potatoes, baked until soft
1 Tbsp butter
2 medium apples, cored, peeled, sliced in 1/4" thick crescents (Truth: I didn't peel my apples.)
1/2 c orange juice
1/2 tsp salt
1/2 tsp ground nutmeg
1/4 tsp cinnamon, plus extra for sprinkling on top
1/4 tsp black pepper
Cooking spray

Preheat oven to 350 degrees and spray 1-1/2 to 2-quart baking dish. Bake potatoes in oven or microwave until soft. While the potatoes are cooling, slice up the apples and cook them in a skillet with the butter until they are golden and tender, about 7 minutes. Set aside while you prepare potatoes.

When the potatoes are cool enough to handle, scrape the insides out into a big mixing bowl. Mix in the orange guide, salt, nutmeg, cinnamon and pepper, mashing it all together with a potato masher or you could use a food processor. (Truth: I don't own a potato masher and was too lazy to get out the food processor. So I used my pastry cutter. Don't tell Elda Hoyt!)

Spread the mixture into your greased baking dish. Artfully arrange the apples on the top and sprinkle with a little extra cinnamon. Bake until heated through/bubbly around the edges, about 30 min. Cut into "slices" or just scoop out each serving.

Now, this is not as gloopy and gooey as that mashed/marshmallow version. But you'll feel better when you eat it, I promise. It's sweet and salty and I love the "crustier" outer edge.

Part 2: Filling Our Bellies in Kansas City

We were six women in two cars, packed fairly full with overnight bags, hotel snacks, a couple of coolers with adult beverages, walkie talkies, 40+ years of memories and giggles. Lots of giggles.

The first day started with a 7:30 a.m. Subway breakfast, included standard road food (Twizzlers, turkey jerky, lots of Diet Coke) and by 2 p.m.-ish, we were starving for lunch. A fortuitous stop in Des Moines took us down a random I-35S exit into the suburb of Urbandale, looking for a local joint. We took a quick spin down the main drag to get a good look at what was available and turned back around after deciding on a spot when it happened.

"Mayday! Mayday!" rang loud on the walkie talkie from the car that was supposed to be behind me. A rearview mirror check came up empty. They'd vanished.

"We're in the car wash!" They shouted again, this time more garbled.

"You turned too early," I radioed back. "Go one more block."

And then I heard nothing but laughing and static. "No! We're in the parking lot of the car wash," Deb tried to explain. "Maria ran out of gas!" More static, some gasping, more laughter.

After a trip to the gas station by my car to get a 1-gal. can with one precious gallon of gas and another trip back to the same gas station for the stranded car, we ended up at a Noodles. Not local. Not gourmet. But perhaps one of my favorite meals ever because of the circumstances.

We depended on the hotel for breakfast the remaining three days. Standard powdered scrambled eggs, bacon, sausage, frozen potatoes, pancakes, danish and a small bowl of fresh melon just to make it look good.

The best lunch in KC happened at our friend Lara's house. She welcomed the whole tribe in, and greeted us with delicious tortilla soup, served in beautiful bowls lined with a tortilla. While the soup was fantastic, the appetizer (sitting around her family room, catching up on our lives, families and memories) and the side dish (sitting around the kitchen table, with much more chatting, while we ate soup and eventually pie) were worthy of many Michelin stars.

Dinner Friday night was a brew pub treat that featured a local/farm-to-table emphasis. McCoy's Public House treated us well. Collectively, we had a grilled chicken sandwich, macaroni and cheese, a bleu cheese burger, almond-crusted halibut and two orders of vegan masala. Good reviews all around. Best of all, this place was walkable from our hotel.

After no lunch and a heavy day of shopping, dinner Saturday night was our splurge: We were on the hunt for barbecue!

Everyone knows KC is famous for barbecue. It's the home of KC Masterpiece (the restaurant that borne the sauce or vice versa), Arthur Bryant's, Oklahoma Joe's, Gates Bar-B-Q, Jack Stack and so many more. We knew of the history of these places, but we had a few conditions.

We wanted quality, authenticity ... and someplace we could walk to or someplace the hotel shuttle and its 2-mile radius could get us to. Vanessa at the front desk recommended Q39 and she was oh so right!

Maria and I went whole hog, almost literally with ribs, pulled pork and brisket, while some of the other ladies had more demure pulled pork sammies.

Before.

After.

I'm pretty sure we all won. No calorie regrets. Not a single one. It was all So. Freaking. Good!

But, again, the best part of the meal (and that was a LOT of meal!) was that we spent it together.

Love you, Kansas City. And love you girls!

Part 1: Filling Our Hearts in Kansas City

I'm still smiling.

Our now-annual girls' weekend trip is in the books and I'm still smiling as I remember the past few days.

I haven't laughed so hard, smiled so much or had my heart full in so long. Maybe you can't really "go home" again, but you can sure find home when you spend time with the people who helped you become, well, you.

Yes, we shopped. Yes, we ate. (Man, did we eat! That Que39 place was so freaking yummy, I'm still dreaming about out and will tell you more tomorrow.) Yes, we got a little silly and loud and giggly. Oh, and we ran out of gas and had a nail in a tire. (Thank you, Skull-and-Crossbones-Belt-Buckle-William-with-the-Pretty-Eyes!) But the very best parts were just sitting around talking, learning about each others' lives, sharing our hard stuff and celebrating our good stuff.

And those plans I made to stay on track? They were good plans, but destined to change. Here's what didn't happen:

• No 5K ... we were lucky to get out of our hotel room by 10 a.m. Six women, one bathroom ... you get the idea. I did manage hotel fitness center treadmill runs on two of the three mornings we were there, however, to keep it in check. And on our heavy shopping day, we walked more than six miles on top of that. 
• No carrots ... I forgot one of the healthy snacks at home. We did kill a bag of pretzels and a whole lot of Werther's candy mix, however. We took full advantage of the free hotel breakfast mid morning and probably ate dinner too late each night.  
• No strength training ... it just didn't fit into the schedule. But my abs and glutes took a beating because I spent approximately 9 hours a day laughing my ass off as the old stories rolled and the new ones were created. And I think it's important to remember that shopping bags can be heavy and carrying them around counts for something! 

Six of my favorite people in the whole world. In fact, this photo
is nearly the whole Fort Atkinson Junior and Senior High
School basketball team, circa 1980-1986. And Jane. LOL.  

And while these things didn't happen, so much more did. I'll tell you more tomorrow.

What is a Runner?

I set out Monday morning to get a long walk in.

Why walk? When I run a few days in a row, I try to give my knees a break. And, I knew I had RIPPED coming up on Tuesday and Wednesday ... which often includes a lot of the lunging, bouncing and side-to-side movements that are tough on those joints.

So walking seemed like a good idea. But I wanted miles, so I set my head on 8 miles and started.

Now, I can walk at about a 4.2 or 4.3 mile per hour pace, meaning I cover 8 miles in a little less than 2 hours. As such, I hunkered in for a nice, long hike.

Somewhere around mile 5.75, I couldn't take it anymore.

I kicked up the pace. My legs, almost "stiff" from walking, had to readjust to the faster pace and it took a minute or two for them to loosen up. But before long, I was running and I finished my 8 miles in no time.

At the end, as I was covered in sweat, I allowed my brain to entertain the thought that maybe, just maybe, I'm a runner.

Sure, I have run in a handful of organized events, but I've never done anything remotely as big as a marathon. I do get at least three days of running in each week, though the distances are not very long when compared to those I would consider "serious" about the sport. My speed certainly isn't fast and would probably be considered a nice jog in most circles. I don't have what most would consider to be a runner's svelte, lean physique.

But tell all that to my legs.

They want to move. My lungs want to burn. My arms want to pump.

Some days, I simply can't stop them all from doing what they want to do.

And because of that, I guess I am a runner.

Thank God I found out before it was too late.

This is a John Bingham quote and I love it. 

Almost Three Weeks with Fitbit

My hubs got me a Fitbit for my birthday. I've been wearing it for almost three weeks and I thought I'd give you an initial review. And since I know I'm a bit late to this party, I'd love to know what you think of yours, as you have had more time to use it.

What I like:

• It's black, so it goes with just about everything I wear. 
• It counts my steps and lets me know when I hit my goal. Plus, it can serve as a reminder to get off the couch when I have not yet met my goal. 
• It measures my sleep/restless periods during the night. 
• I have the option to record my food and exercise online.

What I don't:

• Since I'm not logging my food ... I'm just not into the minutiae/detail of that ... I'm not taking full advantage of the calories in/calories out capabilities. 
• It's sort of big and clunky. The Jawbone is a bit sleeker. 
• It's not REALLY telling me anything I don't know about my exercise regiment. And it doesn't accurately capture strength training or biking activity. Yes, I can log those things, but as I've already mentioned, I'm not into/not good at keeping track of stuff.  

How I think it will help:

• For me, the sleep tracking has been the most interesting. I have learned that I average less than 7 hour per night ... and remember, this is me without an alarm clock 5 days of the week. What's more, in that 6-ish hours of sleep I am getting, I'm "restless" or moving enough 5-10 times per night to register as awake ... meaning I'm flailing around and perhaps not actually getting good rest while I am sleeping. 
• Since I know sleep is important (the third leg of the stool, remember this post?), I'm more aware and now trying to go to bed earlier. 
• Being able to see the patterns of my active and sedentary times helps me understand in a new way what being off work is doing to me. It's great to get up and run 6 miles, but if I spend the rest of the day sitting still, I'm sort of cancelling it out.

Do you have a Fitbit or a Jawbone or something else? What do you like? How does it help? Tell me! 

Last night's sleep. Or lack thereof, I guess. The pink lines indicate restlessness and/or
awake. I officially woke up at 4 a.m. and pretty much stayed that way until 5 a.m. 

Yesterday's workout. I walked 6, then ran 2, per my treadmill.
When I logged on immediately following, the Fitbit indicated I'd
gone 7.4 miles. So my treadmill and the Fitbit don't agree on
distance. Then I didn't leave the house for the rest of the day. 

Prepping for a Girls' Trip

I'm headed out with some old friends (old as in we've been friends for a long time ... not one of us is actually old! LOL) and doing what I need to do to make sure things don't go off the rails.

This is what I've done so far:
1. Grocery shopped for snack/breakfast food. My Woodman's cart included baby carrots, Twizzlers, pretzels, Cherry Coke Zero, Oktoberfest beer, apples, clementines and Cliff Bars. I purposely left chips, cookies, crackers and additional candy at the store.

2. Booked hotel with fitness center.

3. Researched weekend 5K runs in our destination city on the chance that I can talk someone into going with me.

4. Planned meals thoughtfully for the days leading up to departure in an effort to "save" some calories for the weekend.

5. Began mindfully thinking about the weekend and strategizing my eating plan. I know that might sound sort of ridiculous, but I like having a plan formed ahead of time so I don't mindlessly cram calories in my craw.

My goal is to enjoy the weekend fully ... and not bring home any regret from overindulging. Instead, I will truly fill up on the laughter, memories, and chatter that hanging with old friends invariably brings.

Thanksgiving Turkey Meatloaf

We had a real dinner last night. Like a Brady Bunch meal. We used real plates and everything.

It was meatloaf and mashed ... but totally different than mom used to make.

First, the meatloaf was ground turkey and it started with this Rachel Ray recipe that was so freaking good:

Rachel Ray Nutty Turkey Loaf
http://www.rachaelrayshow.com/food/recipes/18900_nutty_turkey_loaf_with_cracked_cranberry_and_orange_sauce/

I made changes, because I didn't have all of the ingredients.

1. I didn't make the cranberry sauce, but I bet it would be great alongside.
2. I didn't have pine nuts, nor hazelnuts, nor wine. I substituted a handful of toasted walnuts and roasted peanuts for the nut part and just skipped the sherry.
3. I didn't have fresh herbs, so I used dry.
4. I didn't measure anything. Ha!

It was like Thanksgiving in a loaf. It would be perfect if you're planning a small holiday get together and didn't want to make a whole turkey. In fact, I served it with the mashed cauliflower I made the other day and it was the perfect side.

Seriously, make this!

Ring, Ring ... Awesome!

I'm sitting at home this afternoon, feeling a bit blue about my unemployment situation and the almost-too-small sweatpants I'm wearing.

Then this happens:

Phone rings. I answer tentatively and grumpily, because I truly hate talking on the phone and I'm dreading what sort of irritation may be on the other end of the line.

MISS DAISY: Hello?

NIECE #1: GuesswhatIdidtodayDoyouknowhatapacerisYourunfromoneendofthegymtotheotheranditsabiggym!

The words breathlessly tumble out of her mouth so quickly I can't decipher all of it. There's pure excitement in her voice and I can tell she's floating on air.

I ask her to slow down and try it one more time. She giggles and backs up a bit.

HER: OK, so you know, in gym? We did Pacers. Do you know what a Pacer is?

ME: Nope. What's a Pacer?

HER: You run from one end of the gym to the other and go around the cone before the buzzer beeps.

Ahh, I think. A Pacer is a down and back "lap."

HER: Guess how many I did?

ME: 20.

HER: Nope.

ME: 10

HER: No!

ME: Higher?

HER: Way higher!

So I start guessing in increments of 5, my voice getting more incredulous with every one and she keeps saying no until I get to 60.

HER: Sixty THREE!!! And guess how many Travis did? We had a bet. He bet me I couldn't do more than he could and when I asked him how many he did, he said 48. Then I went and I did 63! Then he asked me how many I did and I said 63 and then he told me he really did 59, but he told me 48 so I would stop at 49. But I didn't stop. I did 63!

ME: Wow! That's pretty awesome! How did it feel?

HER: It felt incredible!

I love the way an almost 13-year-old will "try on" vocabulary that's not exactly native tongue.

ME: What felt incredible ... beating Travis or doing 63 Pacers?

HER: Both! And then I got my homework done early in my study group and then I ran the whole way home! Running feels good!

By this point, I'm grinning from ear to ear. She's having a VERY. GOOD. DAY.

ME: So, you think this running thing might be something you'd like to do?

HER: Yes! I think I'm one of the best runners in my gym class!

That's when my day went from borderline OK to, well, incredible. Firstly, she's running and that makes my heart sing. And, secondly, she's found something that makes her feel strong and good about herself ... a great thing to discover as the teen years approach.

Oh, and, there's something completely awesome about the unbridled optimism and unapologetic pride of a 7th grader.

In fact, I think I'm going to try to find a little bit of that myself.

---------------------------------------------------
EPILOGUE: We chatted more about Trick or Treating, school, new friends and the like. Then we made plans to run the Frosty Rock Challenge in Fort Atkinson on Nov. 15 together, barring any scheduling conflicts. (She has to check with mom of course.)

Want to join us? Register here: http://www.forthealthcare.com/frostyrock/

Some Runs Are Good for the Soul

Saturday was a good day. A really good day.

It was a day I couldn't have imagined a few years ago and a day for which I give thanks--on my knees--at night.

Here's how it went:

I woke up, hit my treadmill and knocked out 3 fast-paced (for me) miles. I lifted, focusing on tris, bis and shoulders.

Then I ran to help my husband remove some big, ol' branches overhanging my in-laws' roof. Kati and Cassie were there, too, and it took four of us, ropes, ladders perched in precarious situations, chainsaws in one hand, crawling around on the roof with wet slippery leaves to get it all done. I didn't do any of the dangerous stuff, mind you. I mostly hauled branches and logs back and forth to the trailer and shouted words of warning, like a good mom/wife.

The day was beautiful and it was going to get better.

At that point, it was time to head home to shower and drive to Madison for the Haunted Hustle. Yes, I showered -- and did my hair -- to go to a run. If you know me, you know how ridiculous that is. But I suspected there might be Facebook photos, so I prepared appropriately.

We had ample time to get our packets and get situated. We lined up and took off with hundreds of other people and then it happened ...

Nirvana set in.

The running was easy, effortless and perfect. I was enjoying every step, really enjoying it. Not getting through it. Not pushing ahead. Our pace wasn't going to win us a medal, but I'm sure I don't care. It felt so good to just be running as if my body was born to do it.

I could have gone 10 miles. Or for 10 days. And I admit that part of me wanted to take the turn for the 10K,

But I was there for a different reason. I was there to finish a goal of my own. I wanted to see my friend cross that finish line with confidence.

And she did.

The only thing better than doing it yourself for the first time is being there when someone else does it for the first time.

I just couldn't stop grinning. My endorphins were surging. I made a mental note to look around and soak up the movie playing in front of me. Warm sun, cold beer, funny costumes, great band, giggling kids ... it was just perfect.

My only wish? That I'd started on this journey so much earlier in my life so I could have gotten so many more of these perfect runs and perfect days in.

Life is too short to not start today, kids!

Then, last but certainly not least, I hopped in my car and drove to the home of dear friends. Jim was already there and so was a delicious Thanksgiving-like meal. After an essentially perfect day, I was treated to an essentially perfect night filled with laughter, love ...

... and birthday cake!

I'm a lucky girl.

Mashed Cauliflower

Looking for a new way to enjoy mashed potatoes without the white potato?

Cauliflower mash is where it's at.

Here's my version:

Mashed Cauliflower
1 head of cauliflower
1-2 T low fat cream cheeese
1 T or so butter, adjust to your taste
1 t to 1 T minced garlic
Salt and pepper
Optional: grated Parmesean cheese

Cut cauliflower up into small pieces and boil in salted water until extremely tender. Drain and pat cauliflower as dry as possible with a clean kitchen towel or paper towels. Before returning cauliflower to hot pot, drop in a couple of spoonfuls of cream cheese and garlic to melt/heat up. Return cauliflower to hot pot, add butter, salt and pepper. Use immersion blender to mash up the whole works. (If you don't have an immersion blender, put the whole lot of it in a food processor.) Add grated cheese if desired.

The consistency is a little looser than real mashed potatoes and the amount of mix-ins depend on the size of the head of cauliflower. But it's a good substitute if you're doing the no/low-carb thing.

Nailed It.

She did it! She ran 5 whole Ks without stopping!

She got tired. She doubted herself. But she kept putting one foot in front of the other and she crossed the finish line with her hands in the air and a smile on her face.

What could be better than that?

OK, the chocolate chip cookie at the finish line and the free beer didn't suck.

It feels so good to watch someone get their goal. To reach deep down in and find what it takes to finish what was started. To see that moment of satisfaction and pride sneak out, in spite of all efforts to contain in or hide it in self-depreciation.

Way to go, girl! YOU did it.

Way to go, Martha! 

Review of Summit Credit Union's Haunted Hustle, Middleton: 
Cost: $38 for registering well past any early bird discounts. A bit steep, but worth it.

Organization: Held at Keva Sports Complex ... plenty of parking, enough bathrooms, well marked course, easy packet pickup, chip timing. Everything went very smoothly. Website was really well done and helpful.

5K Course: Part road, part bike trail. Not a lot of actual traffic to deal with. VERY flat. Would be a great walking course if you don't feel like running. Would be great for a group of friends with different performance levels. Some could walk, some could run, some could do 10K. And the party at the end is just a bonus!

Options: 5K and 10K on Saturday, starting at 4:30 p.m. Half and Full Marathon on Sunday, starting at 9 a.m. and 8 a.m. respectively. Also included a kids' race and stroller derby.

Extras: Expo had good vendors and nice swag. They had stuff for kids (face painting and bib decorating, etc.) and there were a lot of families or kids/parents running. Party after race was cool ... band was really good. Fun to race in afternoon and party into the dinner hours. I'd venture a guess that 75% of racers were in some sort of costume or Halloween gear, which was fun. I didn't participate in that, but looking at all the costumes was a great "distraction" on the actual run and made the time go really fast.

Weather: Could not have been more perfect. Sunny, warm, windy, but no one noticed.

Medal/Tshirt: Awesome! They glow in the dark! Yeah, I know my $38 went toward this, but I don't care.

Would I do it again? Absolutely. And while the early bird registration would save some $$, I might wait until race week/day to register. Late October in Wisconsin can be a bit dangerous.

Tomorrow, We Get a Goal

Tomorrow I'm running a 5K with someone who, up until last week, had never run a full 5K. 

She'd completed several 5Ks, but never run the whole way. She runs several times a week. She's strong and healthy and determined. 

She's just been unable to cross that magic line without stopping. 

Now, you and I both know that she's capable of doing it. But her head got in the way and convinced her lungs and her legs that she couldn't get it done. 

So, we put a race on the calendar. We changed up her routine a little. (My suggestions? No running where she knew mile markers. No running with the app that whispers in her ear to tell her how far she's gone.)

And guess what? She ran more than 3 miles this past week! 

So, on a beautiful fall Saturday, we're going to cross this "can't" off the list at the Haunted Hustle in Madison. 

It's the victory lap. 

You Are Starting Today ...

I'm counting today as the first official day of your journey. And while I'm not trying to put any pressure on you, I want you to know that I am here to help you however I can. I will cheer you on, kick you in the rear, commiserate when you need commiseration.

These are the things I want to tell you before you start, but know they are also things you will need to discover for yourself, in your own way. Your experience will be uniquely your own and only you will know how to make it better.

The most important thing you need to know is that YOU CAN DO THIS. It won't be easy, but it is also not impossible. You are stronger than you know and you are worth the effort.

Here are the others, in no particular order:

1. The goal is consistency. Make small, sustainable changes to move more and eat better. You do not need to train for a marathon and you don't have to be 100% perfect at the dinner table. You need to move more than you were and eat better than you did. Remember, if you do the right things, often enough, good things happen.

2. The work is the reward, not the punishment. View the sweat, the occasional tummy growl, the early morning alarm or the internal complaining (there will be complaining!) as a gift to yourself. What you are doing is making your life better, making your family better, making YOU better. Granted, you're pretty great already, but you're not feeling great inside ... and you can.

3. There will be times it just sucks. You won't want to workout. You will want a whole package of Oreos. But remember, this too shall pass. As with life in general, there will be good times and bad times. In the end, you will get through it. Be kind to yourself when the going gets rough. Remind yourself of the bigger picture. And get through the day.

4. When you don't want to workout, workout anyway. You will never feel bad about hitting the bricks. You will always feel bad about skipping it. And that feeling bad is the first step in a downward spiral that tears you down. Do what you can do to build yourself up.

5. Your brain is going to try and trick you. It's going to tell you that you can't do this, that it's too hard, that you're too tired and that it's just not worth it. It's going to sabotage you at every turn. Do not believe it! Pay attention to the stuff you're doing right. Purposefully celebrate the little victories to give your brain something else to fight the sabotage with. Look yourself in the eye and remind yourself why you're doing this. And tell your doubting, negative, sabotaging brain to sit the eff down and shut the eff up.

6. Don't deny yourself everything. You LOVE Cheetos? Find a smart, controlled way to enjoy them. Buy a Grab Bag and split them up into a week's worth of small servings and eat them when you can sit down, concentrate on them and truly savor them. Trying to go cold turkey is pointless and sets you up to fail. Moderation. And control. And purposeful decision-making.

7. Involve a few others. Get support from the people you trust. Involve your kids. Let them cheer you on. You will do this better if you have support and encouragement from your team. And on the other side of this, ask for help when you need it. There is no shame in that. We all get stuck, get frustrated, get overwhelmed. The good news is there is always a way out or a way around whatever obstacle you find.

8. Remember that this first part is sort of temporary until you get where you want to go. Yes, it's going to take some time. But if you stick to it, it will happen a whole lot faster than you think. It took you a few years to get here, it's going to take a little time to get back to where you want to be. In fact, you'll even get stuck a few times. That's OK. Just keep putting one foot in front of the other ... again, do the right things often enough ... and you will get there.

9. When you're feeling frustrated or defeated, battle back with exercise. Take a walk. Shake your butt in a Just Dance dance-off. Yes, it will burn some calories which will make you feel better, but it will also clear your head and adjust your attitude. (This also works with smart-mouthed teenagers ... get 'em outside and watch their little personalities bloom!)

10. Believe you can do this. Because you can. Repeat it in your head. Make up a little tune and sing it while you brush your teeth. You can do this. Trust me, it's so much harder to walk around feeling bad about yourself than it is to pick up some weights or put on your tennis shoes.

Good luck. Go get'em. Got your back! 

Sore So Good

I have a new routine on Wednesdays.

First, I go to the 8:15 a.m. RIPPED class. Then Peggy is gracious enough to let me lift weights with her afterward. It's become a day I look forward to because I feel like I'm really starting to understand the strength training stuff more ...

(... and it's good girl talk time. Without a job these days, I'm more than a little starved for adult conversation!)

At first, she basically told me what to do and coached me through it. What exercises, in what order, number of reps/sets, how to perform them. She even did a fair bit of cheerleading when I needed it. Then she transitioned to more guiding than telling. And now she stands back and let's me lead, jumping in when I get stuck or need help.

Yesterday, I hit it hard. Lots of reps, reasonably heavy weights. I hit my back, chest, tris and bis. Nearly a full upper body workout.

I went to bed with the best of intentions, but woke up several times with an aching back and shoulder blades.

This morning, I was hurting. While I could still lift my arms, I was super sore and it's been a while since I have felt like that.

So I got to wondering ... why do we get sore and what does it mean?

Here's a quick rundown:

• Muscles are one of the few tissues in your body that can grow or shrink, based on activity/use. 
• When you lift weights, you actually damage the muscle fibers. 
• That damage is what creates the "hurt." 
• Your body recognizes the damage immediately and sets out to repair the damage using protein to do so. This repair process actually creates new fibers, thus increasing the size of the muscle. 

So, is it good or bad to be sore?

If you're looking to build muscle, soreness seems like it would be good, right? Well, it is in that it proves you "damaged" your muscles and are therefore building new fibers. It can be bad, however, if it prevents you from working out the next day. If Monday prevents Tuesday and Wednesday, Monday may not have been worth it.

Remember, the key to a healthy, move-more lifestyle is CONSISTENCY. You want 30 minutes a day, 5 or 6 days a week, of heart pumping activity.

So how do you get sore and stay consistent at the same time?

Alternate body parts. And never work the same muscle groups two days in a row.

Yesterday I hit upper body hard, and am sore to prove it. So today, I did glutes and abs ... parts that were not sore. This makes sense because I got a good workout in today and I gave my sore muscles time to start to repair themselves. Overworking, or breaking down those fibers too much, can actually decrease your muscle mass because you're not allowing them time to perform that healing process.

I do the same for cardio. I walked/ran 10 miles on Monday. Did RIPPED on Tuesday and Wednesday. So this morning, in addition to the glutes and abs, I rode my bike to give my knees a break.

It's all about balance,

Hmmm. Like everything else, right?

(Work/Life, Calories In/Calories Out, Activity/Rest, Fear/Confidence, Risk/Safety ... you get the idea.)

Up Your Game ... By Playing with the Right People

I went to my 7th grade niece's volleyball game yesterday. As the season is winding to a close, it's hard to not compare those first games to these last few.

Two months ago, none of the kids knew much about anything. Today, there's a marked difference between the "A" team and the "B" team. A few kids have shifted between the two ranks, but not many.

The A team works together better. They seem to understand the rules more. Nearly all serve overhand. They seem to be a bit more naturally athletically inclined. Maybe more notably, their talents are more evenly matched. In other words, there isn't a great deal of difference between the best player on that squad and the worst.

The B team is a different story. They don't work together that well most of the time. They don't seem to understand the rules. Some are not so obviously athletic. They almost wholly serve underhand and even those rarely go over the net. Lastly, I think there's a bigger difference between the best players and the worst.

Now, some of the difference between the two teams is coaching and time spent with each group. And I empathize with the coach. It's very difficult to be one person, trying to advance the kids that are ready and teach fundamentals to those that find it all a bit harder to grasp.

What I notice more, however, is there there are a couple of kids on that B team that could really benefit from playing with the kids on the A team. Kids with glimpses of potential that could learn from and grow with exposure to a higher level of play. They're eager, hustling, proud when they get something right.

With a little encouragement and opportunity ... and a lot of hard work ... a few B team girls could really help the A team someday.

It all got me thinking about working out.

And I'm convinced it works the same way.

You rise to the level of your competition. You improve based on your surroundings. You blossom with the right support and encouragement.

In short, you do better when those around you are "better" than you.

Think that high-intensity workout your friend does is too much for you? Maybe it is today. But if you stick in a class that has gotten to be routine and sort of easy, you'll never progress.

Think that running partner who is content to run the same speed, distance,time you've been running for a year is going to help you run faster, farther longer? She's not. You'll both keep going at the same pace you've been going.

You get better by challenging yourself. By getting out of your comfort zone and pushing yourself a little harder. Will you be able to keep up on the first day? Probably not. But that's not your goal. Your goal is to get better than you were, not to keep up with someone else's plan.

There's a woman in my RIPPED class who is an Energizer Bunny. She goes above and beyond on nearly every section. Today we were side-by-side on the dance floor that is our workout room at the country club. She took off, adding extra things into a routine we've been doing for weeks.

And, unbeknownst to her, she pushed me. If she can do it, I'll be damned if I'm not going to at least try to do it.

I tried. I didn't keep up to her. But I did more than I normally do.

And I'm glad she was there.