Thank you GAF, Amber and Nurse Jackie.
We don't train together. But, you inspired me to keep up with you.
And today I ran 10 miles.
And tonight I'm wearing a slinky, sparkly dress with sky-high killer heels. And, I'm going to make my husband dance with me at least once.
All is right with the world.
I do hope your New Year starts out with a bang and that 2012 is everything you want it to be.
Saturday, December 31, 2011
P.S. On Willpower
The other interesting fact I left out yesterday was this:
You can "build your willpower muscle" with any number of things. And then use your new willpower power on something bigger or harder.
So, for instance, you could choose to build your willpower muscle by stopping swearing first. Stopping swearing is "easier" than, say, running 5 miles a day. But the strength you build by not swearing will help you in the workout area later.
Stop swearing. Then stop road raging. Then stop eating after 8 p.m. You get the idea.
You can "build your willpower muscle" with any number of things. And then use your new willpower power on something bigger or harder.
So, for instance, you could choose to build your willpower muscle by stopping swearing first. Stopping swearing is "easier" than, say, running 5 miles a day. But the strength you build by not swearing will help you in the workout area later.
Stop swearing. Then stop road raging. Then stop eating after 8 p.m. You get the idea.
Friday, December 30, 2011
Exercise Your Willpower?
I heard a short interview with social psychologist Roy Baumeister on NPR today discussing willpower.
And, since this is the season of resolutions, I thought I'd relay a few of the interesting pieces as I understood them in hopes that it might be beneficial as you build your "to do" list for 2012.
Baumeister concludes that willpower is a "muscle" that can be exercised and built up. And it can also be depleted.
In other words, he claims that you only have so much willpower. And if you try to use it all at once on many different things, you simply don't have enough to go around and you won't succeed.
But if you start small, making small changes, getting small victories, you can build up your willpower for the bigger challenges.
So, instead of deciding to only eat 1200 calories of healthy food and exercise for one hour every day on January 1 ... a goal that's too big and too hard and uses all your willpower up on day one ... you might want to start smaller. Say, limit yourself to only eating candy once a week for a couple of weeks. Then once you have that conquered, you could move to two days a week of completely clean eating for a few weeks. Then once you have that conquered, you could add two days of 30 minutes of exercise a week. And so on, and so on, and so on.
Make small changes that you can sustain, build on successes, form new habits and retrain your brain.
Sounds sort of familiar, right?
He also said that willpower is a literal "thing" (don't you love my scientific explanations?) and that it has to be fed. Literally fed. Like by eating good food ... protein. And by getting good sleep. When you do those good things for your body, your brain benefits.
I've never seen this Mr. Baumeister, but I like him already.
See for yourself here: http://www.amazon.com/Willpower-Rediscovering-Greatest-Human-Strength/dp/1594203075
And, since this is the season of resolutions, I thought I'd relay a few of the interesting pieces as I understood them in hopes that it might be beneficial as you build your "to do" list for 2012.
Baumeister concludes that willpower is a "muscle" that can be exercised and built up. And it can also be depleted.
In other words, he claims that you only have so much willpower. And if you try to use it all at once on many different things, you simply don't have enough to go around and you won't succeed.
But if you start small, making small changes, getting small victories, you can build up your willpower for the bigger challenges.
So, instead of deciding to only eat 1200 calories of healthy food and exercise for one hour every day on January 1 ... a goal that's too big and too hard and uses all your willpower up on day one ... you might want to start smaller. Say, limit yourself to only eating candy once a week for a couple of weeks. Then once you have that conquered, you could move to two days a week of completely clean eating for a few weeks. Then once you have that conquered, you could add two days of 30 minutes of exercise a week. And so on, and so on, and so on.
Make small changes that you can sustain, build on successes, form new habits and retrain your brain.
Sounds sort of familiar, right?
He also said that willpower is a literal "thing" (don't you love my scientific explanations?) and that it has to be fed. Literally fed. Like by eating good food ... protein. And by getting good sleep. When you do those good things for your body, your brain benefits.
I've never seen this Mr. Baumeister, but I like him already.
See for yourself here: http://www.amazon.com/Willpower-Rediscovering-Greatest-Human-Strength/dp/1594203075
Thursday, December 29, 2011
Vanity, Thy Name is Bucky ...
... or Jansport. Or something.
My husband was brave and ventured into the mall before Christmas. To pick out an article of clothing. For me.
For those of you who know my husband, you know what a monumental effort this was on his part. Going to the mall is one thing. Going into a store other than Sears or a jewelry store alone (where he's sure to be in good company of other lost-looking, confused men wandering around) is another. Venturing into a place that sells only clothes is yet another, as is picking out something for me.
Wrapping it himself is really pushing the boundaries of sanity. But he did. (And he used painter's tape, BTW, but I digress.)
Now, the store was The University Bookstore and the article of clothing was a sweet, white Bucky hooded, long-sleeve T-shirt deal. It wasn't exactly like buying me a pair of jeans or a dress, but it still took some courage.
Here's the rub:
1. The shirt he selected was super cute. And he smartly erred on the side of caution and flattery and bought me a small.
2. It was super cute and super TIGHT. So I ran in and exchanged it for a medium without a try-on session.
3. The medium was no bigger than the small. So we went back today to try the large. It was barely bigger than the medium.
4. "They have an extra-large," he says pragmatically.
5. Umm. No. Call me vane, but I didn't work this hard for this long to buy an extra-large. Shallow? I'll let you decide.
And here's the kicker:
Two young men come in the store, clearly trying to pick out a gift for a girlfriend. Young Man #1 picks something off a rack and says to Young Man #2: "Are these for women or for kids?" Then he turns to an older woman browsing the same rack, "Are these really for adults?"
Out of the mouths of babes. Welcome to the landmine of women's clothes shopping, dude.
My husband was brave and ventured into the mall before Christmas. To pick out an article of clothing. For me.
For those of you who know my husband, you know what a monumental effort this was on his part. Going to the mall is one thing. Going into a store other than Sears or a jewelry store alone (where he's sure to be in good company of other lost-looking, confused men wandering around) is another. Venturing into a place that sells only clothes is yet another, as is picking out something for me.
Wrapping it himself is really pushing the boundaries of sanity. But he did. (And he used painter's tape, BTW, but I digress.)
Now, the store was The University Bookstore and the article of clothing was a sweet, white Bucky hooded, long-sleeve T-shirt deal. It wasn't exactly like buying me a pair of jeans or a dress, but it still took some courage.
Here's the rub:
1. The shirt he selected was super cute. And he smartly erred on the side of caution and flattery and bought me a small.
2. It was super cute and super TIGHT. So I ran in and exchanged it for a medium without a try-on session.
3. The medium was no bigger than the small. So we went back today to try the large. It was barely bigger than the medium.
4. "They have an extra-large," he says pragmatically.
5. Umm. No. Call me vane, but I didn't work this hard for this long to buy an extra-large. Shallow? I'll let you decide.
And here's the kicker:
Two young men come in the store, clearly trying to pick out a gift for a girlfriend. Young Man #1 picks something off a rack and says to Young Man #2: "Are these for women or for kids?" Then he turns to an older woman browsing the same rack, "Are these really for adults?"
Out of the mouths of babes. Welcome to the landmine of women's clothes shopping, dude.
Wednesday, December 28, 2011
New Running Shoes
Santa's elves were kind enough to bring me a couple of gift certificates to All Season Runner in Janesville. So today I went to pick out a new pair of shoes.
And, as usual, I learned a lot.
Shoe Facts
And, as usual, I learned a lot.
Shoe Facts
- Good shoes are important if you're pounding pavement or the treadmill belt. Be kind to your knees! There is a difference between the shoes you buy at a big box discount store and those that are sold at specialty stores.
- And, yes, there's a cost difference. The pair I bought was just over $100 and I'm guessing that's sort of "low-end" for good shoes. Look at it this way ... you spend $30+ for a bra at Victoria's Secret and it doesn't take the abuse, nor have to work nearly as hard as your shoes do! (Well, mine doesn't, anyway.)
- Even a good shoe only gives you all its got for a while. It's recommended that you replace shoes after 350-500 miles, depending on usage. I've also heard "replace every six months." They wear out.
- Not a runner? Walker, cross trainer? I still recommend going to a specialty shoe store and talking with someone who knows about the shoes and about many different types of training. Experts can teach you a lot.
- Take your old shoes in with you so a professional can see how they wear. Your form shows on the soles of your shoes. If you're striking inside or outside or back or front ... there may be certain styles/brands that are better for you and a professional can help identify which.
- If you run/walk every day, it's good to have two pairs of shoes. It takes 24 hours for the sole to fully "recover" and get back to full cushion. So with two pairs, you can alternate days, allowing for maximum recovery time. (Wish I had two pair of knees for the same reason!)
- Match your shoes to your situation. Do you run outside in winter? Maybe you want to find a pair with less mesh, so your toes stay warmer.
- If it ain't broke, don't fix it. I walked out with the exact same pair of shoes I bought last time. They treated me well. They wore well. They were neon green. What could be better?
Tuesday, December 27, 2011
Why Does It Always Work?
Working out and eating right always make you feel better because ...
Your workout:
- Gives you time to think through whatever issue/problem/situation you have and find a solution.
- Forces you to think about putting one foot in front of the other which results in a clearer head.
- Proves you can set a goal and meet it.
- Gets your blood pumping and sweat glands oozing, which just makes the rest of you work better.
- Provides you a sense of accomplishment ... allowing you to attack the remaining problems of the day with a "win" under your belt.
- Gives you the energy to tackle the rest of the day.
- Allows you to enjoy the really special good stuff when it comes around without guilt.
- Proves you can set a goal and meet it.
- Lets you do something good for your body.
- Provides the basis for a good night's sleep, which is important for tomorrow's workout.
Monday, December 26, 2011
It Always Works
When you're feeling sort of down, working out and eating right makes you feel better.
When things in your life are sort of out of control, working out and eating right makes you feel better.
When you feel bad about not working out and eating right, working out and eating right makes you feel better.
When you things are going well, working out and eating right makes you feel better.
When you're feeling sad, working out and eating right makes you feel better.
When you're unsure of what the next right step is, working out and eating right makes you feel better.
When you skip a workout and treat yourself a little too much with holiday goodies, working out and eating right makes you feel better.
When your muscles are a little sore from a good workout yesterday, working out and eating right makes you feel better.
When you're convinced you can't do this one more day, working out and eating right makes you feel better.
When you have a high-pressure project/presentation/deadline at work, working out and eating right makes you feel better.
When you're so busy you can't see straight and it's hard to work in some time for you, working out and eating right makes you feel better.
I promise you ... it works every single time.
When things in your life are sort of out of control, working out and eating right makes you feel better.
When you feel bad about not working out and eating right, working out and eating right makes you feel better.
When you things are going well, working out and eating right makes you feel better.
When you're feeling sad, working out and eating right makes you feel better.
When you're unsure of what the next right step is, working out and eating right makes you feel better.
When you skip a workout and treat yourself a little too much with holiday goodies, working out and eating right makes you feel better.
When your muscles are a little sore from a good workout yesterday, working out and eating right makes you feel better.
When you're convinced you can't do this one more day, working out and eating right makes you feel better.
When you have a high-pressure project/presentation/deadline at work, working out and eating right makes you feel better.
When you're so busy you can't see straight and it's hard to work in some time for you, working out and eating right makes you feel better.
I promise you ... it works every single time.
Saturday, December 24, 2011
Merry Christmas!
The best gift you can give is a healthy, long life to the ones you love. The best gift you can get is the one you power yourself ... a little sweat, a little veg, a little belief in you.
Wishing you all the joy and peace of the season.
And ...
Eat a cookie.
Wishing you all the joy and peace of the season.
And ...
Eat a cookie.
Thursday, December 22, 2011
Let the Cooking Begin!
Time to get down to it.
Tonight I'm making Tinga for Christmas Eve and Coke Cupcakes for Christmas Day.
This year, Christmas Eve is all about the Feliz Navidad ... Mexican food for all. I'm so excited! My sister is making the Tortilla Soup and real Mexican Rice (which is very different than that stuff you get in the box mix or at ChiChis, btw).
The recipe for Tinga is here: http://carsickcaravan.blogspot.com/2010/12/viva-la-tinga.html
And then Christmas Day will be traditional American ... turkey and ham. And what goes better with traditional American fare than cupcakes? But I'm going to make mine in a slightly different way.
This is a "recipe" borrowed from Hungry Girl. I'm going to use a white cake and Diet Cranberry Sierra Mist soda.
Coke Cake
1 box cake mix
12 oz. diet soda
And, I found a "sugar free" frosting in a can. The calorie difference isn't huge (100 calories vs. 140 per 2 Tbsp. serving) and I'm guessing it's going to be weird, so I bought a regular can of frosting just in case.
Tonight I'm making Tinga for Christmas Eve and Coke Cupcakes for Christmas Day.
This year, Christmas Eve is all about the Feliz Navidad ... Mexican food for all. I'm so excited! My sister is making the Tortilla Soup and real Mexican Rice (which is very different than that stuff you get in the box mix or at ChiChis, btw).
The recipe for Tinga is here: http://carsickcaravan.blogspot.com/2010/12/viva-la-tinga.html
And then Christmas Day will be traditional American ... turkey and ham. And what goes better with traditional American fare than cupcakes? But I'm going to make mine in a slightly different way.
This is a "recipe" borrowed from Hungry Girl. I'm going to use a white cake and Diet Cranberry Sierra Mist soda.
Coke Cake
1 box cake mix
12 oz. diet soda
And, I found a "sugar free" frosting in a can. The calorie difference isn't huge (100 calories vs. 140 per 2 Tbsp. serving) and I'm guessing it's going to be weird, so I bought a regular can of frosting just in case.
Wednesday, December 21, 2011
Holiday Favorite Things
1. Cranberry Diet Sierra Mist ... so good! As a mixer or straight up.
2. U Bake It cut out sugar cookies (when you're paying $7.99 for two dozen cookies, you don't want to eat the dough so much ... and you don't dare treat yourself to more than one a day!)
3. Pineapple Upside Down Cake Light Yopliat yogurt with fat-free whip cream in a spray can
4. Shopping! It burns 150-200 calories an hour or something like that for a 150-lb. person. More if you're in a hurry!
5. Ihop breakfast with friends ... with healthy options and calorie counts identified on the menu!
2. U Bake It cut out sugar cookies (when you're paying $7.99 for two dozen cookies, you don't want to eat the dough so much ... and you don't dare treat yourself to more than one a day!)
3. Pineapple Upside Down Cake Light Yopliat yogurt with fat-free whip cream in a spray can
4. Shopping! It burns 150-200 calories an hour or something like that for a 150-lb. person. More if you're in a hurry!
5. Ihop breakfast with friends ... with healthy options and calorie counts identified on the menu!
Tuesday, December 20, 2011
Chew Gum
When you're in a situation where there's food everywhere and you find yourself nibbling. And nibbling. And nibbling.
And nibbling some more ...
Chew gum.
It keeps your mouth busy and prevents you from putting more calories in it.
My favorite is Mentos Sugar Free Watermelon flavor. You can usually find it at WalMart, but not everywhere else. In fact. when we go to Missouri, I can almost always find it at gas stations from Illinois south. So I buy as many containers as they have.
Mentos "mint" flavor in the light blue container is my second favorite. WARNING: The one in the white package that claims to be tooth whitening isn't fit to eat. It tastes like hydrogen peroxide.
And nibbling some more ...
Chew gum.
It keeps your mouth busy and prevents you from putting more calories in it.
My favorite is Mentos Sugar Free Watermelon flavor. You can usually find it at WalMart, but not everywhere else. In fact. when we go to Missouri, I can almost always find it at gas stations from Illinois south. So I buy as many containers as they have.
Mentos "mint" flavor in the light blue container is my second favorite. WARNING: The one in the white package that claims to be tooth whitening isn't fit to eat. It tastes like hydrogen peroxide.
Monday, December 19, 2011
Fighting the Funk
I'm going to be honest with you ...
I'm fighting the funk. Have been for a couple of weeks. I just want to eat and have been skipping out on the exercise a little.
I'm not sure what it is ... if it's because it's the holidays and hard to avoid all the extra food. Or if I'm just burned out on my workout routines. Or if I've gotten cocky because even though I've been relatively "bad," I have really only gained about four pounds. So why try harder?
But I'm struggling to drag myself out of bed each morning. I'm noshing throughout the day even when my brain is screaming, "Don't!"
In fact, I just polished off yesterday's leftover popcorn.
My head is in a weird place. I know that I know how to lose weight if I want to. So clearly I don't want to. But why?
I'm sure it's a big combination of things. Emotionally, this is a hard Christmas as it's the first one without my dad. Work is stressful. I probably am burned out on a number of fronts.
But I also know that this feeling comes and goes. Ebbs and flows. Waxes and wanes.
Remember ... this, too, shall pass.
There are weeks I just can't get enough miles in because I'm so in love with running that I can hardly stand to leave my tennis shoes. There are weeks when I eat exactly on program because I want to and because I like to.
So right now I am looking for inspiration. And trying to be patient and trust myself. GaryAllanFan and Amber are helping me find a little fire. The fact that they ran 6.5 on Sunday and I only did about 4 is working on my competitive nerve. I'm also going cold-weather running clothes shopping this week.
Shopping always makes me feel better. And it burns calories.
Hang in there. January is right around the corner.
I'm fighting the funk. Have been for a couple of weeks. I just want to eat and have been skipping out on the exercise a little.
I'm not sure what it is ... if it's because it's the holidays and hard to avoid all the extra food. Or if I'm just burned out on my workout routines. Or if I've gotten cocky because even though I've been relatively "bad," I have really only gained about four pounds. So why try harder?
But I'm struggling to drag myself out of bed each morning. I'm noshing throughout the day even when my brain is screaming, "Don't!"
In fact, I just polished off yesterday's leftover popcorn.
My head is in a weird place. I know that I know how to lose weight if I want to. So clearly I don't want to. But why?
I'm sure it's a big combination of things. Emotionally, this is a hard Christmas as it's the first one without my dad. Work is stressful. I probably am burned out on a number of fronts.
But I also know that this feeling comes and goes. Ebbs and flows. Waxes and wanes.
Remember ... this, too, shall pass.
There are weeks I just can't get enough miles in because I'm so in love with running that I can hardly stand to leave my tennis shoes. There are weeks when I eat exactly on program because I want to and because I like to.
So right now I am looking for inspiration. And trying to be patient and trust myself. GaryAllanFan and Amber are helping me find a little fire. The fact that they ran 6.5 on Sunday and I only did about 4 is working on my competitive nerve. I'm also going cold-weather running clothes shopping this week.
Shopping always makes me feel better. And it burns calories.
Hang in there. January is right around the corner.
Sunday, December 18, 2011
Cold Weather Run
It was 18 degrees out this morning. And I decided it was a good day for an outdoor run.
I've never run in the cold before and I wasn't sure how it would work. Or what to wear. Or how I'd feel. But I'm happy to report that it all went fine!
Here's what I wore (essentially ALL of my warm workout clothes):
Before I hit one mile, I was peeling off the windbreaker. It hadn't occurred to me until that moment that there was a fine line between warm enough and too sweaty. Not warm enough and peeling off a layer would make me too cold. Too sweaty and peeling off a layer would give me the same result.
Except for a couple of icy patches, it all went well. I was glad I remembered the lip balm before I left home.
But I forgot Kleenex again. Gotta work on that farmer blow.
I've never run in the cold before and I wasn't sure how it would work. Or what to wear. Or how I'd feel. But I'm happy to report that it all went fine!
Here's what I wore (essentially ALL of my warm workout clothes):
- Sleeveless workout top
- Long sleeve compression shirt
- Long sleeve thin layer shirt
- Long sleeve medium layer shirt
- Windbreaker zip-up
- Long running tights
- Capri running tights
- Fleece head/ear band
- Stocking cap
- Gloves
- Two pair of socks
- Running shoes
Before I hit one mile, I was peeling off the windbreaker. It hadn't occurred to me until that moment that there was a fine line between warm enough and too sweaty. Not warm enough and peeling off a layer would make me too cold. Too sweaty and peeling off a layer would give me the same result.
Except for a couple of icy patches, it all went well. I was glad I remembered the lip balm before I left home.
But I forgot Kleenex again. Gotta work on that farmer blow.
Saturday, December 17, 2011
Turn the Roll Up Into a Dip!
My new obsession is the guts of the roll up recipe I posted earlier this week. I've turned it into a dip that's good for raw veg or crackers/pretzels/pita chips.
This makes a big batch. And, this is completely customizable. My measurements are approximations, since I never actually measure. Just do what you like. But careful ... it's addicting.
Veg Dip
1 8-oz. non-fat or 1/3 less fat cream cheese, at room temp or nuke it until it stirs smooth with no lumps
1 16-oz. tub non-fat or low-fat sour cream
1 pkg. dry Ranch dressing mix
1/2 medium red onion, finely chopped
1 cup of red/green/yellow/orange peppers, finely chopped
This makes a big batch. And, this is completely customizable. My measurements are approximations, since I never actually measure. Just do what you like. But careful ... it's addicting.
Veg Dip
1 8-oz. non-fat or 1/3 less fat cream cheese, at room temp or nuke it until it stirs smooth with no lumps
1 16-oz. tub non-fat or low-fat sour cream
1 pkg. dry Ranch dressing mix
1/2 medium red onion, finely chopped
1 cup of red/green/yellow/orange peppers, finely chopped
Friday, December 16, 2011
I Want to Try Rock Climbing
There used to be a rock climbing place in Whitewater. Jim and I took Kati one time, years ago. They both loved it.
I didn't try it ... because I was too afraid there was a weight limit and that I exceeded it. I also knew that even if I wasn't too big for the harness thing, I certainly wouldn't have had the strength or agility to actually climb.
Jim and I drove through Whitewater today and we did a "remember when ..."
And now I can't get it out of my head. I want to try it.
I think a trip to Madison or Rockford where there's a climbing gym might be on the agenda sometime soon.
There's something so satisfying in knowing I can just go try stuff like this now. I get the same kind of feeling when I walk into a store and I know that everything in the whole place will fit me.
I dig it.
I didn't try it ... because I was too afraid there was a weight limit and that I exceeded it. I also knew that even if I wasn't too big for the harness thing, I certainly wouldn't have had the strength or agility to actually climb.
Jim and I drove through Whitewater today and we did a "remember when ..."
And now I can't get it out of my head. I want to try it.
I think a trip to Madison or Rockford where there's a climbing gym might be on the agenda sometime soon.
There's something so satisfying in knowing I can just go try stuff like this now. I get the same kind of feeling when I walk into a store and I know that everything in the whole place will fit me.
I dig it.
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