Classic Race Management

Upcoming races this summer in and around my home town. Check out www.classicrace.com

Couch to 5K

So I finished 2 weeks of the Couch25K program. The first week was pretty good. Walk 5 min, 60 secs of running, 90 secs of walking. Total of 20 min. I actually was able to go over the 20 min each time. And since not being a runner, it was mostly walking but the walking portions were a good amount to let me catch my breath.

The second week was a little harder. Walk 5 min, 90 secs of running, 2 min of running. Total of 20 min. This week I actually thought I was not going to make it. But I think the problem is tht I did all 3 days in a row. I have since read that you should have a day of rest in between.

As of now, my last day of training was 6/8/10. I've decided to start over with the training. I want to be able to do a triathon by 40. A friend of mine suggested it. And I think it sounds like a great goal.

Biking is fun!

I joined a biking meetup group tonight and we rode 11 miles in 1 hour and 45 minutes. Not fast by any means. I was in the slow group. And the short group. But I am so tired. Must go to bed now...

Note to Self

WTF? What was I thinking? Well I know exactly what I was thinking. I was thinking that I would be able to easily walk a 6K without doing any training. I didn't do badly. Mostly my feet. Blisters. Not sure what to do about that in the future. The Green Day Fun Run really wasn't fun either. Who knew Cascade had so many hills?!? If you are in the Grand Rapids area, check out the run on Facebook.

I'm going to nurse my feet for the night.

The End Times Are Here

I browse through a lot of health and fitness related news every day in order to try and find things that can help our readers here improve their lives. In doing so I come across a fair number of unusual topics, but more often than not most of the things I read tend to get repetitive. That’s why, when I opened up my reader this morning, I darn near spewed a mouthful of coffee all over my dual monitor setup after I saw one of the headlines.

McDonalds has partnered up with Weight Watchers .

That’s right, folks. Over in New Zealand McDonald’s is now advertising several of their menu choices with the Weight Watchers logo and the POINTS value prominently displayed. They aren’t offering anything new on their menu as far as I can tell, but what they have done is picked out three meals from their available selections that a Weight Watchers member can choose for a quick and relatively low POINTS meal. The items are :

•A Filet-O-Fish sandwich with a side salad and a diet soda or bottled water.
•Six Chicken McNuggets with sauce, a side salad, and a diet soda or bottled water.
•A Chicken Wrap with a diet soda or bottled water.
All three of these items are advertised as having 6.5 POINTS.

As much as this news made my jaw drop over the sheer level of bizarre WTF-ery involved, I have to admit that I think it’s a wonderful sign. It means that yet another major restaurant chain is bowing to consumer demand for healthy menu options. So much so that the chains see the potential to increase their profits by catering to those needs (and, conversely, the possibility that they will lose business if they do not do so). If this kind of menu labeling is adopted world wide by a major chain like McDonalds it’s only a matter of time before their competitors take notice and respond in kind. If that happens we can look forward to the possibility of having Weight Watchers POINTS values prominently displayed on even more restaurant menus in the future.

As a long time Weight Watchers member all I have to say to that is “I’m lovin’ it.”

Retrieved from ShrinkGeek

All I can say is "What??? When did the fish sandwich become healthy?

How to Reward Good Behavior

This is from the Lifestyles Change Strategies - Strategy #3

How to reward good behavior
Can you imagine working for a boss who:

- Notices every mistake you make
-Reminds you of these mistakes at every opportunity
- Belittles you, points out your faults, and minimizes achievement whenever you start to
feel good about yourself
- Never acknowledges what you do right with so much as a kind word or small reward

Ironically, the job I was let go from did just that. It was a very toxic environment and I am glad to be gone.

Anytime something traumatic happens in your life, you always question if it was you or not. This mental therapy has been going on for over a year. (The job market sucks here in Michigan). So until I get a new job, I will probably still question myself even though I do not truly believe it.

As for the weight loss...it is a slow process. I reward myself too often and it is inhibiting my goals. I have a bunch of new friends to hang out with and all we have done so far is eat and drink! Believe it or not, I am limiting that. But obviously not enough. I will be taking the rest of this week to develop a new strategy of my own.

March 1st, here I come!

Anti V-Day

Do not look to this blog for gushy, heart-felt feelings. I'm a bit of an Anti V-Day snob this year. Well actually the last few years. Why you ask? Because the "love" feeling I once had was ripped from my heart. It was the most painful experience I have ever gone through. And I am still going through it. I question whether I was good enough, or pretty enough, or smart enough. I question why me? What did I do to deserve this? I did not do anything wrong.

The heart is the most resilient muscle. It holds the most emotion and can easily break but bounces back to love again. I'm just waiting for my turn.

Becoming a Skinny Bitch

I recently picked up Skinny Bitch by Rory Freedman and Kim Barnouin. While I have never claimed to be a vegetarian, I can go several days without eating meat. I do not crave meat. After reading this book, it most certainly is going to make me go full vegetarian. I'm not sure about going vegan although the claims regarding dairy products I find quite interesting and I plan on researching it to find out if it is true. Looking back to prehistoric times, there were no processed foods. You killed and gathered what you needed. As a society we have become lazier and like to purchase in bulk. To purchase in bulk and not have it go bad, the foods need to be preserved. Is there really a link to the preservatives and modern diseases? You would hope that the FDA and the USDA would have our best interests in mind. According to the book, all the agencies are in cahoots with the farming and food processors. While I am not sure about the benefits or disadvantages of animal by-products, I do disagree with the treatment of animals prior to be slaughtered. Politics seem to play into everything and it is a little discouraging that these politicians can not seem to focus on important issues. The public health and safety should be first. Not where and when they are going on vacation/holiday (Congress). Seriously... I have ordered my free vegetarian starter kit from www.goveg.com. There is a disturbing video of animal cruelty on the site. I can not bring myself to watch it. Yes, I eat , and but I do not think any living being should be tortured that did nothing wrong. I am one to research everything before delving in. I know that pop, either diet or regular, is bad for you. I have been a diet pop drinker for years. I love me a big fountain pop! However, the book claims that there is a deadly acid in pop. I have to research this more but I am phasing pop out. Start small and work your way on to a Skinny Bitch!

5 Things To Do Instead of Eating

Here is a list of things to do to keep your hands busy so as not to start snacking. Sometimes when I'm bored or just mindlessly watching TV or hanging around the house with nothing to do, I'll snack.

1. Knit! - Or crochet. It is a hot craft and if you have yarn and needles in your hands you can not eat mindlessly. You would have to make a conscious effort to put down your project to pick up food. Honestly, today all I had was coffee until about 2 pm. I know that's not good either BUT I did not snack.
2. Exercise! - Who can exercise and eat at the same time? Don't answer that or try it. I'm sure it is possible but why would you want to?
3. Clean! - Seriously, we have to do it. We may not like it. But it is necessary unless you want Clean House and Niecey Nash coming to visit you.
4. Take a nap! - Yay naps! Love them. Wish I could do it everyday. And those kids who refuse to take a nap now? Tell them you wish you could be as lucky as they are.They still won't appreciate it but it's worth a try.
5. Pamper yourself! - That's right. Try a facial mask. Who is going to eat when you have crap all over your face? Of course, that is assuming the facial mask is not homemade from oatmeal and sugar and taste like a cookie.

Now, get off the couch and stop eating!

Healthy Body Water Percentage Chart

http://www.bellaonline.com/articles/art13909.asp   Low Carb Site Lisa Shea BellaOnline's Low Carb Editor Healthy Body Water Percentage Chart Water is critical to life! This healthy body water percentage chart will help you determine if you have enough water in your system. Many scales will tell you this value in seconds. Because your fat in your body has a lot of water in it, you have to first know how much fat you have in your body before you can then figure out what your healthy water content is. That is, if you say have 33% fat in your body, then you only need another 37% of water alone, because you have water in the fat. The scales don't count "fat water" as water, otherwise your numbers would get very confusing :) Luckily, every scale that I've seen that measures water also measures fat, at the same time! Female Body Water Chart Body Fat % Body Water % 4-20% 58-70% 21-29% 52-58% 30-32% 49-52% 33%+ 37-49% Male Body Water Chart Body Fat % Body Water % 4-14% 63-70% 15-21% 57-63% 22-24% 55-57% 25%+ 37-55% So the key here is that as you lose fat, you need to have more water in your system to compensate. Your body will tend to do this naturally for you. That is part of why it's key, as part of any healthy diet, to drink a lot of water. You should never "lose weight" by losing water. That can cause dehydration issues, which can be quite serious! NOTE: One of my visitors feels that fat is only 10% water while other parts of your body might be 70% water. Yes certainly an eyeball might be mostly water while a fat cell might contain mostly fat and only some water. Still, it is important to remember that there is water / liquid in pretty much every single cell in the body in some percentage. You want to have that water in your body to help relay chemicals and nutrients back and forth. Never try to "stop drinking water" to lose weight. Quite the opposite. The more water you drink, the more your body pees out any excess and has the most optimal metabolism it can to lose weight.

Scale Stats

Well this is disappointing. No change in a month: December 21, 2009 Fat %: 48.9 Water %: 40.8 Muscle Mass %: 28.7 BMI: 34.9 Calories needed daily to maintain: 1661 January 27, 2010 Fat %: 48.9 Water %: 40.9 Muscle Mass %: 28.7 BMI: 35.1 Calories needed daily to maintain: 1663 Normal healthy range (according to the scale manufacturer) Fat 22-32% (whoa) Water 50% (clearly not getting enough water) Weight 110-140 ish (huh) BMI 18.6 - 24.9 (oh my) I really don't understand how the scale gets all this info from my feet. Anyway, I need a new strategy. The little is getting the best of me right now. Grrrrr....

What Sexy Means to Me

According to Merriam-Webster: Main Entry: sexy Pronunciation: \ˈsek-sçFunction: adjective Inflected Form(s): sex·i·er; sex·i·est Date: 1925 1 : sexually suggestive or stimulating : erotic 2 : generally attractive or interesting : appealing I think anyone can be sexy. Sexy comes from feeling confident in who you are right now. Not waiting until you get to that magical goal weight. Think of how you feel when you lose 5 pounds. Your confidence increases and is expressed by how you talk and dress and in your mannerisms. I am still battling with my inner but I feel sexier than I ever have!

Blue Harmonies (ISFJ)

Fitness Color: True Blue, Tried and True Motivation, Approach, and Focus Courtesy of YOOVIE from this test at Experience life Magazine Blues are guided by clear fitness goals and objectives. Often these goals are based on advice from health and medical professionals or information from the media, or perhaps center on improving performance in sports or other activities. Blues prefer keeping their exercise plans plain, simple, and easy to execute so they can achieve their goals. Keeping commitments to themselves ranks high with Blues. Blues are highly sensitized and aware of their bodies and thus are careful not to over-do. They gravitate to traditional exercise based on proven methods, tested and trusted, the better to achieve their goals with a minimum of fuss or risk of injury. Because they are exercising for a purpose, it doesn't make sense to spend time experimenting on new routines when they already know techniques and approaches that have worked in the past. With little inclination to live on the cutting edge, Blues are not interested in the latest weight program being touted or in getting their exercise in "fun" new ways. Blues focus on the purpose of exercise. They will have their fun some other time. Correct form and proper technique are essential. They represent not only the best and least wasteful approach to exercise, but ensure greater safety, a high priority for Blues. When learning something new, Blues prefer a step-by-step approach. For instance, in learning a free weight routine, Blues prefer to learn the proper technique for developing one muscle group to their satisfaction before moving on to the next. Once a technique is locked into their memory, they can comfortably move on, but not until then. With an emphasis on safety and form, Blues value a chance to learn from qualified experts who, as professionals, can carefully take them through the steps. Blues are motivated by keeping track of their workouts. What better way to measure progress and see that they accomplished what they set out to do than by writing it down and seeing the data in front of them. Record-keeping allows Blues to refer to their progress in the orderly manner that resonates with their True Blue nature. Date, time, distance, sets, reps, results—all details are noted. Environments and Interpersonal Connections Blues seek calm and familiar environments that allow them to focus on the task at hand. They find commotion and interruptions disturbing and prefer keeping their gym interactions to a minimum. Their personalities are modest and quiet; they call little attention to themselves and will not share their fitness milestones and exercise accomplishments unless asked. Blues typically have outstanding powers of concentration and are adept at creating their own space, even inside a busy fitness center. They might do so by reading or listening to music or books on tape. Many have said that while engaged in repetitious cardio activities, they maintain their energy by chanting or singing to themselves, or reciting personal mantras. Blue Efficients (ISTJ) Blue Efficients have a pragmatic, no-nonsense approach to personal training sessions. They want to get down to business right away and have little interest in chit chat that does not relate to the job at hand. Blue Harmonies (ISFJ) Blue Harmonies enjoy exchanging pleasantries in their personal training sessions and seek a friendly relationship with their trainer. Positive feedback from their trainer assures them of correct technique, form, and safety.

How to Have a Successful Lifestyle Change

It is always easier said than done but here are some thoughts on retaining the New Years Resolution to eat healthier:

1. Don't go on a "diet" - one of the definitions of diet is to regulate food in order to improve the physical condition. Which is essence that is what a "Lifestyle Change" is. However over the years the term "diet" makes a person feel trapped and deprived of good tasting foods. The preconceived idea of diet means tasteless, cardboard foods.


2. WRITE EVERYTHING DOWN! - While this may sound very strong, it is the best way to ensure that you are getting the essentials in your daily meals. With everything we have on our minds, the last thing we need to remember is what we ate for breakfast to determine what we can eat for lunch or dinner.


3. Drink lots of water - Getting at least 8 - 8oz glasses of water a day can actually contribute to fullness and help with weight loss. Water can come from many sources, including fruits and vegetables. Up to 60% of the body is water. Drinking water is help flush the toxins and can improve skin tone.


4. Don't beat yourself up - So you had a moment of weakness. We all have. It doesn't mean you have to completely give up. Pull your self together and tackle the healthy choices at the next meal.


5. Stay active - Even if it is walking around the block with your dog or kids. Walking around the grocery store. Cleaning the house. That is all activity.

What the voice in your (my head) says:

1. A diet?!? Why are we on a diet again? Why can't you just admit we are going to be plump forever? What is so important about being healthy? Healthy certainly doesn't taste very good. Vegetables again? OMG!
2. Write what down? That was just a taste. Who can calculate a taste anyway. That is like measuring a pinch, a dash, and a smidgen. Seriously...
3. What are we, a camel? Why so much water? Can't we have a Diet Coke instead?
4. You know, why even start? You are going to fail again anyway. First moment of weakness and you might as well throw in the towel.
5. We have to move again?!? Didn't we just move yesterday? Seriously...this "lifestyle change" is exhausting.

But don't give up. Never give up. I will never give up.

Well Cripes...

Already not following my January goals:

* Updating blog daily? Nope. I've been busy on Sparkpeople.com though
* 3 servings of fruits and veggies? Nope. Still eating like crap
* 8 glasses of water? Not "water" per se, but things that are maybe classified as a beverage?
* Journaling everything? Nope...I'm so lazy
* 10% weight loss goal? Not possible if I can't follow the other rules
* Exercise 5 times a week for 30 min? Ugh...NO! I haven't even done a thing yet.
* Eat all my daily points? Well there is an accomplishment. Daily points and then some.

Tomorrow's goal: go to the grocery store so I don't have that as an excuse. I know what I have to do. Now I just have to DO IT!

Spark on people...