Looking Back: 2010

Well, 2010 proved to have some successes and some unfulfilled goals. Like I've posted before, I like using yearly goals as guidelines.  We do it with finances: savings, giving and spending goals and it's worked well for the last 3 years so why not keep it up with other areas of my life?  Here's the deal, throughout the year I use the goal as a guideline.  I knew 10 races would be easier than a sweet a week.  I knew that 10 races would be easier than 20 books.  And as we can all see, I didn't quite make the sweet a week.  I actually failed miserably here at the end.  And as much as I want to use this pregnancy and hormones as an excuse I'm not going to.  I could have been stronger, much stronger.

In the near future I'm going to write about what I'd like 2011 to look like as far as "guidelines" go.  I know I want to keep the 20 books as a goal and we'll see what forms with the others.  My mind is a little nuts at the moment being 38 weeks pregnant.

Ten Races in 2010
1. 1/23: Mission Duathlon-Done!
2. 1/31: Groundhog Run-Done!
3. 3/27: Rock the Parkway-Done!
4. 4/11: Brew to Brew-Done!
5. 4/25: Acorn Walk/Run-Done!
6. 6/12: Maryville 10K-Done!
7. 7/31: KC Women's Triathlon-Done!
8. 8/26: Run for the Kids 10K-Done!
9. 10/2: Northwest Athletic Training Walk, Run or Roll 5K-Done!
10. 10/16: Kansas City Part of the Half Marathon-Done!

The Saga Continues: 2010 Sweets
1. Jelly Filled Donut
2. Vegas
3. Cupcake from Johnna
4. Glazed Donuts
5. Cake
6. French Silk Pie
7. Donut
8. Brownie
9. B-day week: vegan gf cheesecake, cookie cake, cupcake ala-mode
10. Brownie and Mrs. Fields Cookie
11. Chocolate Cake Dessert from Bravo
12. Sugar Cookies
13. Easter Candy
14. Swiss Cake Roll (only half!) and CC cookies
15. Donut
15. Frosted Cookie from TCBY and chocolate cake
16. Vacation week to Mexico
17. The Week after the vacation. Too many sweets.
18. Smores
19. Sugar Cookie and Cheesecake
20. Jelly Filled Donut
21. Cupcake Ala-Mode
22. Jelly Filled Donut
23. Donuts
24. Donuts
25. French Silk Pie
26. Cupcakes
27. Reeses PB cups and some brownies
28. Reeses PB cups and half a cookie from Mrs. Fields
29. Donuts, Cupcakes and Apple Dessert (BAD week)
30. Pineapple Dessert (did so great this week! Really, only 1 sweet and so happy with that at 4 months pregnant)
31. Cheesecake
32. Donuts
33. What didn't I eat that was sweet this week?!? (BAD week)
34. Ice Cream-and not even that much
35. Cookies
36. Donuts
37. Frozen Yogurt
38. Too many bad things
39. Another week of bad things
40. Reeses PB cups, cake
41. Reeses PB cups, cupcakes
42. chocolate cake
---------Warning, here's where it gets bad and out of control------------
43. Candy, Cheesecake, Cupcake, Black and White Cookie
44.Chocolate Chips, CC Cookies, Cupcake, Candy
45. Donuts, Chocolate Cake
46. Cin Roll, CChips, CC Cookies, Brownie, Cupcake
47. Chocolate Chips, Chocolate Cake, CC Cookie Dough
48-52. Bad, Bad, Bad-that's all I have to say

20 Books in 2010
1. The Noticer (Andy Andrews)
2. Food Rules (Michael Pollan)
3. Find Your Strongest Life (Marcus Buckingham)
4. Pilgrims Progress (John Bunyan)
5. Mere Christianity (C.S. Lewis)
6. Change Your Brain Change Your Body (Daniel G. Amen, MD)
7. Redeeming Love (Francine Rivers)
8. Master Your Metabolism (Jillian Michaels)
9. The Shack (William Young)
10. The 5 Love Languages of Children (Garry Chapman)
11. You Having a Baby (Mehmet Oz, MD and Michael Roizen, MD)
12. Runner's World Guide to Running and Pregnancy (Chris Lundgren)
13. The Culprit and The Cure (Steven G. Aldana)
14. Authentic Christianity (Kim Dean May)
15. Active Birth:The New Approach to Giving Birth Naturally (Janet Balaskas)
16. The Carb Lovers Diet (Ellen Kuhns and Frances Largeman-Roth)
17. The Hunger Games (Suzanne Collins)
18. The Impact! Body Plan (Todd Durkin)
19. The Marriage You've Always Wanted (Gary Chapman)
20. Shepherding a Child's Heart (Tedd Tripp)

Book 20: Shepherding a Child's Heart

I'm just so glad to be done with book #20 for the year.  This was a good perspective.  I always enjoy the little things I get out of a book.  It doesn't have to be a ton of information but there were a handful of items that stuck out to me; the main one being how much of a time investment we as parents need to put into our children.  I think it's easier said than done living in such a fast-paced world.

Book 19: The Marriage You've Always Wanted

A great book for anyone married.  I got this book back in April when we attended Gary Chapman's marriage conference.  He challenged every couple to read the book together chapter by chapter and then discuss the questions together at the end of each chapter.  I'd love to tell you Aaron and I did this but we didn't--yet.  I completed the book and Aaron has agreed to read it and so the goal is to complete the assignment originally given by Chapman by April of 2011.  Not bad, one year to complete this simple task?!

One reason I like the book is it goes over so many areas of marriage with the overall goal to increase communication.  We've all seen the couple that have this overwhelming sense of "oneness."  The couples that talk through everything.  Then you see the couples that are on completely different pages.  They are the couples that let things slide under the rug.  My hope and prayer is that Aaron and I would continually grow into a couple that has the overwhelming sense of "oneness."  I think this book is a great start to that.

Motivation Monday: Victories

I had this thought last week when I was checking out at Hobby Lobby and desperately wanted a Reese's Peanut Butter Cup.  Then I had the same thought on the way to my OB appointment when I wanted to stop by Cupcake Ala Mode (I have this fight with myself every time I go to visit my OB which is now weekly).  I didn't do either (trust me there was other major damage done) but I thought to myself how I should make a goal to have 5 or 10 small victories per week.  Maybe it's passing up the chocolate cake at Target or maybe it's getting to the gym when my original intentions were to go and then I thought I wouldn't go but ultimately had a small victory and went.  It's an idea for 2011.  It could be a weekly count or a monthly goal of keeping track of victories no matter the number.  I think it can also give a sense of strength on days when we feel weak.  Looking at victories can be a motivator to keep attaining more victories.

If we can begin to think about how the small things will add up they will do just that.  Many small things can make up something very big.  Never underestimate the power of the small things. 

Motivation Monday: It's Just Food

It's interesting to me how much importance we put around food through the holidays.  Our life is centered around food.  I don't know how many times I've heard, "after the first of the year I'm going to get started on...." whatever their next plan of action might be.  Sure it may seem harsh to criticize this statement.  After all, maybe they are just being realistic?  Isn't that what everyone does.  After all Christmas just wouldn't be the same without eating ___. 

I read a quote from Wynonna Judd after losing 60 pounds in US Weekly this morning that got me thinking.  She said something to the effect of "once I realized it's just food."  Isn't that the ticket?  Can't we be in denial about how food controls us to the max and that's why the weight isn't coming off?  Sure, we want  to lose the weight but aren't willing to give up x, y, and z.  Seriously, listen to your thought process and even the words that come out of your mouth.  Once we start noticing and realizing how we think through our rationalizations then we can begin to fix it.

I think it's damage control.  Once we figure out the right symphony of food and exercise that will keep us sane and on a healthy path everything fits together nicely.  It just requires more work than passively walking through life. 

Then since I'm rambling I think the other issue is all or nothing.  Instead of striving for a "balanced" symphony of food and exercise we think it needs to be an extreme.  Either we're totally on board or we're totally off board and that the in between doesn't matter.  Well the in between is where we need to live.  It's where I live.  It's the only way I would know how to survive.  I strive to be healthy, I strive to exercise regularly.  I don't beat myself up if I over do it with eating at a meal or skip a workout.  Those little things aren't what will make me unhealthy or overweight.  It's the small things I do every day.

So maybe if we try not to make such a big deal about the food and keep it in our heads that, "it's just food" life would be easier over the next few weeks?  It's worth a shot.  Change your mind frame.

Book 18: The Impact! Total Plan

I've been ranting about this book for quite some time now, The Impact! Body Plan  by Todd Durkin takes the prize for my favorite book this year. 


Why do I love this book so much?  Why does it get 1st place out of 20 books?  The reason is simple, it's the complete package.  Durkin is a world-class motivator and educator.  I am a motivator, my career requires me to feed myself inspiration to share with others.  He motivated a motivator.  I am an educator, my career requires me to educate my clients of the why.  He educated an educator. 
 
The book includes a very detailed 10 week workout plan.  One I'm chomping at the bit to get started as soon as I can.  It's also packed with quotes and education you'd get from a personal trainer course.  I've encouraged all my clients to read the book, buy the book and have it in your house as a reference.  I'd tell anyone the same.  Durkin created a must read!

Traded In...

Ever since I've had to trade in my running shoes for walking I've really been okay with it...really.  Sure at first I was in denial that I couldn't run anymore because in my mind and heart (cardiovascular conditioning) I could do it.  Although my pelvis told me something different so walking 12 miles per week it was.  Sure, it takes much longer but I've been okay with it until the other night when I was at the gym.  It was packed.  You would have thought it was a Monday evening in January and not December.  All the machines were being utilized with a waiting list.  So there I was, power walking my way to complete my 3 miles for the day when everyone, and I mean everyone around me was running on their treadmill.  All I wanted to do was crank that baby up and really get my heart rate going and oh yeah, get some sort of a sweat instead of just feeling a little "warm."  So walking just doesn't hack it for me but I know it'll have to, at least for the next month or so and I can sure handle it.  It was just so apparent to me Monday night how much I cherish the ability to be able to get my heart pumping, sweat and feel so alive in my running shoes.  Funny how we never fully appreciate something until we can do it anymore. 

So if you can, will you run a mile for me?    

Motivation Monday: Stay Inspired

Finish the year strong.  Read a book, watch a documentary, go to a class, or hang out with someone who lifts you up.  During crummy weather months I like to stay inside and read a good, motivating book.  I can't say it enough, go get this book.  I promise it will inspire you!

Astound Yourself!

If we did the things we are capable of doing, we would literally astound ourselves. -Thomas A. Edison

Motivation Monday: Get Your Mind Right

"Whether you think you can or think you cannot...you're right"- Henry Ford

I'm making my way through Todd Durkin's Impact! Body Plan.  I'll write my review on the book soon but in the meantime, go out and get this book!  It's one of the best books I've read in 2010 and one that's packed with motivation and ways to get your mind right.

Do the D!

Vitamin D that is!  The article here talks about how research is pointing towards a link between low vitamin D levels and an increase in gaining weight, especially around the belly in kids and adults.  Make an effort to go outside and take a supplement.

Nutrition after Trauma

This article caught my eye since my body will be undergoing a type of trauma in the next month or so.  I think this could also be applied to life after a marathon or other big race type of event.

Basically the article suggests that a body recovering from trauma needs extra Zinc, protein, calories and A, B, and C vitamins. 

Motivation Monday: Give Thanks

Thought this would be an appropriate post for the season!

Giving thanks or being grateful...whatever you want to call it is NOT a natural human tendency.  Maybe that's a reason we have one day a year to remember thankfulness. I think its something we need to practice every single day of the year for many reasons but here's a few:

1. Giving thanks minimizes depression.
2. Giving thanks maximizes joy.
3. Being thankful creates an outlook of viewing life's events as successful opportunities versus stressful obstacles.

Instead of having the exhausting viewpoint of discontentment or comparison try to look at what you DO have.  You have life, you have the ability to move your body, to live freely and to achieve as much or as little as you put your mind to.  My challenge is to think every single day of at least one thing you are thankful for, don't wait until next year at this time to reflect.

Never One Size Fits All

I came across this study over how essentially every one's body responds differently to strength training and endurance training.  Then I read over this study where they studied how many calories short versus tall people burn while walking.  Both studies proved a hypothesis I've had for quite some time while being in the trenches of the training field.  I've observed both scenarios on numerous occasions and have always felt strongly that while we humans are so alike, we are also ridiculously different.

Some people respond so incredibly well to strength training and/or endurance training but I've also witnessed the opposite.  The human body is remarkable in that I never have it figured out but my guess it goes back to genetics, body type and epigenetics-the complex process of turning on and off of genes through the environment including what you eat and where you live.  All this is just fascinating!  It's also a good reason that I never treat any one person the same.  We all have unique needs and unfortunately most of the time have to go through a period of trial-and-error to figure out what methods would work best for our own personal body.  So if you haven't found it yet keep trying, it's out there!

Great Way to Get It

According to the latest reports, adults and children are not getting enough fruits and veggies per day.  My suggestion, start the day with a smoothie as it's an easy way to get many servings of both.  My 3 1/2 year old loves the taste and will drink one himself or share mine.  Here's what we do:
4 oz OJ
4 oz Water or a variety of Milk-almond, 2%, soy
1/2 C frozen raspberries
1 banana
2 scoops of french vanilla meal replacement shake mix or your favorite whey protein
1/2 C blueberries (fresh or frozen)
handful of fresh spinach leaves

You can take away or add whatever you like, sometimes we make it with strawberries or other mixed berries or you can also add flax seed meal or omega-3 oil from a capsule.  Get creative, it's any easy way to get 4 servings of fruit and 1 or 2 servings of veggies.

Motivation Monday: One Foot in Front of the Other

Things that seem hard are not always that hard. Put one foot in front of the other, and you’ll get to the end. Author Unknown

Do you ever find that some days it's just hard to get moving?  There are days where we just don't care.  I know, I have them too.  I think it's a process to weed out the days of a not caring attitude while slowly taking control.  These winter months of cold, grey and vitamin-D-less days are difficult.  We may find ourselves only wanting to bake cookies, cuddle by the fire wrapped in a warm blanket as the days are so short and darkness surrounds our mornings and evenings. 

My encouragement is putting one foot in front of the other.  Simply taking steps in the direction of health by eating a good breakfast, food journaling and making exercise a priority each week are little things we can do to stay moving in the right direction.  Sure, you may not be doing as much as you were when the months had more warm sunshine but something is better than nothing. 

And you know my philosophy on all things small add up.  Never underestimate the power of small things because ultimately the sum of all the good little things will make us healthier or the sum of all the bad little things will make us unhealthy.  Start small and know that this is a race that you only have to finish, you don't have to win.  After all, the winners are the ones with the steady pace, not the fastest pace.  As the fastest pace never makes it to the finish line because they are too exhausted to finish.

So Close But Yet So Far Away

I was talking with a friend on the phone the other day and she was so uplifting and positive.  She said, "you are so close" but then I followed that up with, "but so far away."  Currently sitting at 32 weeks pregnant, these last 6, 7, 8, or 9 weeks will definitely be the most trying.  Although I must admit for being 8 months pregnant I really feel wonderful all things considered.  The little experiment I'm doing with myself this time around has been a tremendous success and a completely different experience than my pregnancy with Jax almost 4 years ago.  I attribute it all to the focus of staying on a very active exercise plan. 

The 3 benefits of exercising during pregnancy I've noticed this go around:
1. Energy level . I still have a lot of it although I know that may change in the next month. 
2. My emotional state .  I'm not nearly as up and down as I was with Jax.  It's sad but true that during my pregnancy with Jax I was all over the place, crying, angry or very irritable most every day.  I think this time I feel much more like myself.
3. Body aches are minimal. My back does not hurt!  I could barely sit through a movie at this point with Jax in the theater.  The heat pad was my friend (on a low setting) every single day.  Oh my back hurt all the time!  This time around is much much better.

Granted, the pregnancy is (what seems like) far from over so things could change but for now there has been a very noticeable difference.

I realize I'm a positive person but I'm not going to lie and sugar coat it all.  There are definitely some challenges that I've been facing recently....like incredible HUNGER!!!  So the sweet-a-week plan isn't going so hot.  Rather, the sweet-a-day plan has taken affect and is ruling over my life once again.  We'll blame this on hormones.  To be honest, my goal of sweets wasn't really going so well even before this pregnancy.  However, I'm going to push through and give it my best shot.  I'm going to give myself grace but not an excuse to eat sweets all the time.  It will be a grey area for awhile.  I think a good compromise is still recording the sweets I eat and not totally giving up on the goal but letting it take it's course.  That way I still have some direction and am not throwing in the towel completely.

As mentioned before the exercise is going well.  While I'm not running the 12 miles per week that I was when the pregnancy started, I adapted the plan to walking 12 miles.  A mile is a mile is a mile.  It takes more time and believe me I think to myself often that I should just give up and give myself a rest.  Although I'm not going to quit just yet.  I have some weeks left in me.  Walking that mileage each week feels good physically and mentally.  Along with walking I've been able to make it to at least one yoga class per week.  It's not the typical "flow" class I used to attend but it's a calming, relaxing and yet a mentally challenging class that I believe is really helping prepare me for a natural childbirth.  If I can make it through holding these poses why couldn't I make it through a few hours of contractions, right?  We'll see.  And last but certainly not least, the strength training.  When the pregnancy began I was diligent in 2 times per week but lately have increased it to 3-4 days of strength.  Strength training is a feel-good for me. I love strength training because I notice a difference in my body but yet it isn't nearly as heart-pounding as running 6 miles.

I appreciate this forum to write what I'm feeling but I also appreciate it because I can give a current testament of where I'm at and where I'm going.  In a nutshell, the plan is to keep up with the mileage, the strength training and yoga-adding more prenatal yoga in the last month.  It's a trek to the classes but well worth it and something I can handle because it's temporary. 

So for now I'll focus one day at a time...no more as that seems very overwhelming.
   

Motivation Monday: Brainwashing

"Its the repetitions of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen." -Muhammad Ali


"Whatever you focus on you create more of. Whatever you believe, think and speak about yourself you create as your experience. Whatever you flow emotional energy to you manifest in abundance." - Carol Tuttle


I'd like to take this Motivation Monday to brainwash some beliefs out of your thinking.  Because most people like to see immediate, incredibly big change we miss out on the progression of what could have been accomplished through small steps.  We overlook the small steps as "insignificant," like they won't matter.  I tell you friends, the small steps are what it takes to get the big change. 

Unusual talent and/or unusual intellect doesn’t always amount to unusual success. Unusual perseverance does. ~Dave Ramsey
Every day is conquerable by its hours, and every hour by its minutes. ~Robert Brault

I often wonder why is that so hard for many to understand.  I blame society brainwashing instant gratification and "microwave" ways of thinking into our skulls. 

Believe that small changes over time will get you where you want to go.  If you believe that you will always be headed down a path of success.

Motivation Monday: Starting and Sticking

Last Monday the weight loss study with a group of 23 women started.  They are 23 women who want to improve, change, and transition into a new way of living.  They started, now it's a matter of sticking with it. 

As a trainer I hear a lot of plans.  I hear a lot of what someone intends to do; whether it's coming to a class, starting a new way of eating, beginning a new exercise program, or plans of how many pounds they are going to lose.  The reality is that the planning phase is easy.  It's easy to talk.  It's easy for me to tell you that in a couple of months I want to have a natural labor.  The hard part comes when the labor begins.  Plans are easily disrupted.  Life will unwrap as it's suppose to and the plans we made go right out the window.  Obstacles are inevitable.  Plan that once you make a plan, the plan will be shaken.  There will be a roadblock of some sort that will have to be overcome.  Don't ask me why, it's just part of the process.

How do we overcome the obstacles?  I believe there are 2 things: 1) look at the big picture and 2) allow for grey.  The big picture of the study is to get through the study.  Get through the program.  The grey comes when adaptations need to be made.  So it's no longer black and white but you're still getting through it.  I think that when obstacles arise we confuse it with a sign that we are suppose to quit.  Nope, it's not a sign to quit it's a learning/shaping/growing segment of time.  It's uncomfortable, something we may not be used to.  When something uncomfortable happens use it as a tool to grow, not quit.  And be happy, growing is good!

Lastly, I have to add my personal tidbit.  I'm sitting at 31 weeks pregnant.  I'm growing alright.  Growing is good just like I said, but I never said it was easy.  What would be easy at this point is to stop the exercise and get lazy, it would be eating every carb and sweet I desired in sight.  But the real growing here would be to stick with it to the end.  And the obstacle has been the growing belly, not being able to run but switching to walking and the unending hunger that comes some days.  My goal from the beginning was a healthy pregnancy to 40 weeks or when the baby arrives (whichever comes first).  I always knew the end would be the toughest as getting bigger every single day and gaining weight every single week is inevitable.  And even when it seems like all my efforts are worthless, I have to remember they aren't. 

Motivation Monday: Single Digits

That was this client's plan: eat less and move more.  It's nothing fancy and when people asked her what she did to lose half her body weight that's her response.  She eats less and moves more.  I just had to share a snippet of her story for this week's motivation Monday.  I hope it only encourages you that if this gal did it, so can you.  What are you waiting for?  Move more and eat less.  Figure out a way to get more movement and less calories each day and watch what happens.  You will shrink yourself.  It will be a gradual thing and it's nothing flashy but she lost weight and has kept it off for years.  Don't go the short cut route, learn to eat better and eat less and learn to move your body.

Here's her story:
These are my new jeans! They fit and I can still breathe when they are zipped.

When we first met, I wore a 22 or 24. I had owned some 26/28 clothes. I wore a 12 or 14 when I graduated high school. I don't remember ever wearing a single digit size in jeans. Wow!!

Motivation Monday: Change your Normal

Is your normal talking about what you want to change instead of actually doing it?  My challenge and motivation for you this week is to actually DO something.  Don't tell anyone you're going to do it or that you did it-they aren't the ones you have to impress.  Instead think about what you want to change and follow through all on your own.  I think that if we can begin to do things for ourselves versus pleasing/impressing others we'll get so much farther.  Only saying what we want to do is like sleeping through life. 

Ready, Fire, Aim

You'll hear more about this book as I make my way through finishing it but so far it's amazing.  It's by Todd Durkin (a really incredible trainer-he trains Drew Brees and LaDanian Tomilson) called The Impact! Body Plan.  It's a book that recently came out and I've been excited to tear into it because I've heard Durkin speak twice before and he's nothing but inspiring and motivating.  Here's my favorite excerpt so far from the book:

But this is very important.  Do not ask me to fix you.  I won't. I can't. Because one thing I know for certain is that action is the key to getting to the next level in your life. And you need to be the one who takes the action.  I can coach you but you need to make the commitment to get better.  He goes on to say that he lives by the mantra ready, fire, aim because so many people aim but never fire.  He gave the examples that we want to start an exercise program but never do, we want to hire a trainer to get you into shape but never do, you want to go back to school but never do, there are so many dreams we dream but never follow through.   (p. 5)

Isn't that so inspirational?!  So, act now.  Stop talking and start doing.  Ready, Fire, Aim!

Race 10...Check!

Boy it feels good to be done with races for the year.  Goal met. Check! 

Last weekend I did part of the Kansas City Half Marathon.  I had my headphones on for the whole run but could still hear people say, "she's pregnant" as I passed them.  Not sure if they were judging as I know some people aren't quite sure to make of my running during pregnancy.  Whatever the case, the run felt GREAT.  It was a beautiful morning and Johnna left me nothing but flatness (elevation that is).  She loves hills so she got them! 

So here I am with my husband, Aaron.  He completed his first half marathon.  I am so proud of him and I think it's proof that men do follow in women's footsteps.  It just took him 4 years to do it!  He finished in the time he wanted but told me afterwards that he might stick with 10K's.  Hey, I get that.  Marathons and Half Marathons take a lot of time and energy to train for.

Here I am with Johnna, my race partner.  We split the half marathon distance so I was "Johnna" for 6.5 miles.  We met on the plaza and ran about a mile together before we made the switch.  Gosh we are such rebels!  I really doing races in a team.  It makes the experience much more fun.  So, I'd secretly highly encourage rouge race running in a team.  But you didn't hear that from me!

Motivation Monday: Training for Health

What are you training for?  How will your daily habits and routines affect your long term health?  We're all training for something but often don't look at our life as a training ground for what's to come.  What if we looked at the small decisions we make throughout the day as how it will affect our life long term?  For example, we could look at daily soda consumption as an example of training for possible brittle bones, tooth decay, brain tumors, diabetes, high blood pressure, poor digestion, and weight gain.  There are so many endeavors we can train for with either positive or negative outcomes in the long run.  Don't live in the moment of what sounds good temporarily.  Live for the long run.  It's not drastic or flashy just small changes over a long period of time.

Other possible trainings:

-Training for career advancement-working long hours, not sleeping enough, putting your career ahead of yourself and making little time for things that will benefit you in the long run.

-Training a child to be a healthy adult-giving your kid healthy food, letting them see your active lifestyle and what you put in your mouth.  Exemplifying what a healthy adult looks like.  Actions speak so much louder than words.

-Training for a healthy pregnancy-making healthy decisions daily, staying active and not using the "I'm eating for two mentality."

-Training for nothing-no focus, just going through the motions of life.

Book 17: Hunger Games

Wow!  What a great book.  Once I dove into this book it only took me 3 days to complete.  I don't want to give too much away with the book but it came highly recommended to me and now I'm going to highly recommend it to you.  If you're looking for a book to take you out of reality for a couple of days this is your book.  I was completely engulfed.  Amazing read!  If you want a smidge of what the book's about, check out wikipedia.

Tidbit Tuesday: What we do Wrong

I hate to be so negative but it's interesting to point out the things we think we are doing right when we're actually not doing much at all for ourselves. I'm writing about it because I think we get frustrated when we don't get anywhere from this process. And really it's not our fault, the media does an amazing job of misinforming so they can increase their profits.


1. Diet Soda
Actually tricks our body into wanting more sweets. Leaves us feeling bloated.
2. Fat-Free Foods
These foods have replaced the fat with sugar
3. Artificial Sweeteners/Processed Sweeteners
Same as diet soda. If it's too good to be true, it probably is.
4. 100 Calorie Packs
Just more processed food. Go eat an apple instead!
5. Anything that says "sugar free"
Artificial Sweeteners
6. Parking far away in the parking lot/Using the stairs
I'm not saying this is a bad idea it's just very easy to overestimate what we actually burn off. Instead, sign up for an exercise class or make it to the gym more often.
7. Training for a marathon
Granted, this is a great accomplishment but there's a lot that goes into completing a marathon. Rarely does weight loss come from it just because 80% of weight loss comes from what we eat versus what we do. Exercise is SO important but it's so easy to get an injury with marathon training. If you plan to do this as a way of getting in shape make sure you do all the research that goes into preparing well.

In contrast, check out 8 secrets of the naturally skinny (I wish they hadn't used the word skinny but instead healthy. Skinny doesn't mean much, there are many skinny people in the world that aren't healthy at all). Go ahead and see the link. It explains each of these 8 concepts in much more detail with research to back it all up.

1. They choose satisfied over stuffed
2. They realize hunger isn't an emergency
3. They don't cure sadness with food
4. They eat more fruit
5. They're creatures of habit
6. They have a self control gene
7. They're movers and shakers
8. They sleep well

Motivation Monday: Comparison Cuts

Run your own race.  The best way to feel crappy about yourself is comparing yourself to someone else.  There will always be someone fitter, smaller, skinnier, richer, faster or prettier.  I find that I feel the worst about myself when I look at what others have accomplished in comparison to what I've done. 

Instead look at what others have done as inspiration.  For instance, I look at what a running friend did during her pregnancy.  She ran up until 36 weeks pregnant.  I look at that as inspiration but know that if my body and the baby in my womb doesn't like that idea, I won't be running that long.  It's just comforting to know someone else who's done it...it can be done.

So, focus on yourself and focus on your journey. 

Book 15 and 16: Active Birth and The Carb Lovers Diet

I can't remember if I've mentioned my goal to have a natural birth this go around.  At any rate, this was a book a friend recommend I read that helped her get through her labor drug-free. Active Birth: The New Approach to Giving Birth Naturally by Janet Balaskas was a great read.  It educated me on the different stages of labor and how laying on your back is the absolute worst way to help a baby move through the birth canal.  No wonder my back hurt so bad last time?!  Or that my sacrum felt as though I'd broken it.  And not to mention how long it took Jax to actually move down the birth canal.  He was at a 0 station for quite some time.  Long enough for them (the nurses) to get so impatient that they began C-section paperwork because they were convinced  he would not come through my hips.  Well, I definitely showed them!  But looking back I really believe it would have been a completely different birth experience had I been able to feel my legs and move around.  I guess we'll see this time.  I'm really hoping for a completely different experience.  And, boy do I think I will be getting one!  So the book was a great read and one I'll come back to in the coming months as a reference. 

Book # 16 was The Carb Lovers Diet by Ellen Kuhns and Frances Largeman-Roth, R.D.  As much as the title of the book would have you believe that this is a carb diet, it's not.  It's really a well balanced meal plan book that gives step by step instruction as well as a lot of yummy looking recipes for how to eat a balanced and well rounded diet without having to deprive yourself.  I have to admit, I'm intrigued and will definitely try it out once I'm no longer housing a growing babe. 

I think the author is right on with a handful of pieces of advice:
1. We need 25-25 grams of fiber (found mostly in carbs).  Most people get fewer than 15.
2. At least 10 grams of resistant starch (RS). Most people get fewer than 4.
3. 5-9 servings of fruits and veggies a day. Most get fewer than 3.
4. 3 servings of whole grain. Most don't even get 1.

Some other nuggets of knowledge are that RS increases your metabolism thus burning more fat.  The food item with the highest level of RS is a slightly green banana.  Once the banana becomes all yellow the RS drops dramatically.  She's got a great banana shake recipe to get in that RS:
1 banana
1 1/2 C of 1% low fat milk
2 teaspoons of honey
1/2 C ice
blend!

Another good one is the fat-flushing cocktail:
2 Quarts brewed green iced tea
juice from 1 orange
juice from 1 lemon
juice from 1 lime
Mix together and store in fridge for up to 3 days.  Serve hot or cold.

I could go on and on about this book but really I highly recommend it.  I borrowed the book from a friend and will be returning it but buying my own copy and trying it out in 2011. 

I don't feel this is a fad diet but rather teaching you how to eat right.  It's all about eating good, nutritious foods without cutting out a food group.

And after saying all of that, I'm still not sure I'm cured of my carb phobia! But, go get the book.  It's a good one to try it out yourself!

Race 9...Check!

My mom and I ran the Northwest Walk/Run/Roll 5K.  It was a run through my alma mater and benefited the althletic training department.  My husband spent many hours with the many ripped hamstrings he acquired over his 5 year football career there and I felt it only suitable to support the department.  Plus it's a really pretty run through the campus and a short race-something I could sprinkle between 10K's. 

I am so proud of my mom for doing it with me.  She just got into running recently but has always been very active and we set a good pace together.  Since she's an empty nester she's been doing a really great job of taking care of herself.  Well, she's always been a very healthy person.  She's the first one that ingrained in my head I HAVE to eat breakfast and would always get very annoyed at my "11pm microwave feasts" informing me I don't need to be eating so late at night.  So from the very beginning I got some great metabolism advice and shaping.  It's something I appreciate as an adult more than ever because she set me up for a healthy adulthood instead of letting me get away with poor nutrition habits growing up.  As I could get away with poor nutrition then-just like most active kids can.  While I'm at it another thing she encouraged was eating fruits and veggies.  Sure I could always have better days but for the most part I enjoy eating these types of foods because I grew up eating them.  My mom's roots are that of a farm girl so she was surrounded by lots of good food-items they grew themselves from the ground up.  I'm sure she's a lot of the reason I am doing what I do today.   

And sure, you might notice my mom and I don't look a thing alike.

Tidbit Tuesday: Positive Affirmations

I don't typically do affirmations but I really believe in positive thinking.  Whatever can get your thinking out of the negative I am for.  I read over these and felt so much better after reading them.  Amazing what a couple of positive thoughts can do.


When I believe in myself, so do others

I express my needs and feelings

I am my own unique self - special, creative and wonderful

I am the perfect weight for me

I choose to make positive healthy choices for myself

I choose to exercise regularly

Motivation Monday: Keepin' On

Man, today I really have nothing....except a baby bump!  Life lately has been all about organizing, getting things ready for the baby and just keepin' on.  At 26 weeks hunger has been RAVENOUS.  I'll admit I've kept it together thus far.  I've stuck with my exercise plans (which I don't intend to end) and eaten pretty darn okay (especially if I compare it with the previous pregnancy).  But I'm getting H-U-N-G-R-Y now and the baby is growing and kicking tons and I'm getting bigger.  All things that need to happen but I have this feeling the next 14 weeks are going to be much harder than the last 26.

So my motivation for today is to keep on moving along.  Even if today is harder than yesterday-fight and don't quit!  And no you don't need something sweet to make it all better, maybe what you need is a more structured plan (yes, I'm talking to myself).  Sweets for me have been ridiculous and for some reason I think I'm entitled to them. 

So, where are you at in this point of your journey?  Is today harder than yesterday?  Has the past week been harder than the previous?  Accept that it's hard and move on.  Create a plan and know in your heart, mind and soul that you will have more hard days.  We have to learn how to accept the hard days.  Make a plan now that you will never give up...ever!  Make a promise to yourself that you're in this healthy lifestyle journey for good and don't look back!

Race 8...Check!

Had a great time running with my friend, Sarah, on Saturday's Run for the Kids 10K.  It was a great fall morning to run and for a great cause...kids in our school district. 

At 24 weeks pregnant running still feels good and I am so thankful.  It's what's keeping me sane! Sometimes I feel that with pregnancy there's so much that women feel they need to give up.  Heck, I gave up many things with my pregnancy with Jax.  It got me nowhere but extremely swollen, lots of extra weight, severe back pain and mostly feeling crappy overall emotionally and mentally.  I am so glad I have a change of heart with this pregnancy and don't feel so deprived.  Maybe it's because I'm listening to my body, not pushing it and keeping a focus of just being the healthiest I can be.  Of course there's the (what seems to be more frequent) sugar spells but overall I feel I am making much healthier choices. 

With three months left in 2010 I've got 2 more races on the books and it feels good to be nearing the finish line with 10 races in 2010.

Book 14: Authentic Christianity

This is a book our pastor wrote.  We recently switched churches and in the new member class we were given this book.  It was a good read in regards to spiritual walk and an overview of what it looks like to be an authentic christian.

I had a couple of favorites with this book.  First, Kim talked about his struggle with workaholism.  That "enough was never enough" and that Satan would whisper things like, "You have to do this task now...you can't stop until you are finished...you must get everything done today...you need to work harder....you have to do more, no matter how tired you are."  This passage really hit home to me because many days I will have these same thoughts.  Kim said that he learned a life-changing lesson on restfulness, for Jesus never encouraged a lifestyle of heavy burdens or compulsive responsibility. (p 63)  What an encouragement that we don't have to live under the thumb of workaholism.  That we don't have to get everything done today.  That passage has been a tremendous help and Matthew 11:28-30 is also so refreshing...
Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me., for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.

One other point in the book that spoke to me was in regards to ministry.  Sometimes its hard to know where I'm suppose to be in ministry but one great point that was made was something a friend told Kim in college.  He said, "The more you do what you know, the more you know what to do."  So doing what I know and letting God reveal to me what is next in time...again simply refreshing.

Highly recommend this book if you are searching for a starting point.  Or maybe you've been a Christian for years but need a boost. 

Motivation Monday: Tiny Progressions

I've been thinking a lot about the difference in my life now from five years ago.  Even though I've been a trainer and into exercise I've slowly evolved into a much healthier person.  I've got a grip on portion control, no longer need to eat pasta every time I go out to eat, most weeks my sweet intake is respectable and exercise is a major part of everyday life.

I know this sounds crazy coming from a trainer but there are definitely trainers out there who don't practice what they preach.  Maybe they don't even preach the right things because, let's face it, there's a ridiculous amount of trainers out there and many of them don't lead a life that resembles health....but they exercise!

That all being said I'm not saying I have it all together.  Just last week I broke loose and bought a box of swiss cake rolls.  I downed 2.5 packages and threw the rest away.  The triumph here is that I threw the box way.  Typically I would have polished off the remainder in an attempt to just get them gone. 

Anyway, what I'm saying is take a look at the last 5 years of your life.  Look at where you were 5 years ago.  Are you any better off than where you are now?  Make a list of all the improvements and then make another list for the next 5 years.  Make a list of areas you want to work towards and know in your soul that it might take every bit of those 5 years to get there.  Because, "all things great take time to achieve."  Give yourself a break and give yourself time to adjust.  I think you'll find a lasting lifetime improvement. And isn't that what we ultimately want?

Book 13: The Culprit and the Cure

This is a book that would be very boring to most.  Actually I borrowed it from a client and she told me she didn't expect it back anytime soon.  She's a reader and it took her quite a while to get through so I anticipated a similiar situation.  But why should I have thought that?  I love books like this.  It's the inner nerd in me that loves numbers and solid research.  I'd highly recommend this book but know what kind of a person is giving the advice.

The book isn't anything we haven't heard before.  It's all about how lifestyle is the single most important key factor to our health diminishing as a society at large in America.  More interesting is the research and facts.  Here's my favorites:

- 78% of Americans don't eat 5 servings of fruits and veggies.  The average American eats 2.7 servings of fruits/veggies per day.

- Cardiovascular disease is the leading cause of death and the single most preventable death!

- Each pound of muscle uses about 25 calories every day.  That may not seem like much, but over a month or a year, it adds up.  That's why having muscle helps prevent weight gain.  Losing muscle makes you more likely to gain weight.

-Excess body weight does not suddenly appear; it tends to creep up on your.  It is a gradual process that takes months, years and decades.  If you gain only a little weight every year, it doesn't take too many years before you become obese.

So I really like this book because it focuses on all the realities of living healthy. My I-don't-care-itis post was inspired by the book.                                                                                



Motivation Monday: Water Challenge

I don't do a lot of things right.  I have my issues with sweets, portion control and the list goes on and on.  Although one task that I've always nailed is drinking water.  I'm not addicted to diet soda, tea, juice or wine.  It's probably because I consistently want to eat my calories versus drink them.   We're well versed on all the health benefits of drinking water and the many reasons to kick the soda habit but I just read a small article today on research that drinking more water can decrease the appearance of wrinkles 19-24%.  It got me thinking of a water challenge.  This week pick 3 days (we can do this, 3 days out of 7) where we only drink water.  To be really effective journal your day of only drinking water especially if this will be a challenge for you.  See if you have more energy or feel any different than normal...and hopefully it's not a caffeine headache!

Motivation Monday: Wall of Quotes

I love quotes. So I loved when we went to visit Dave Ramsey's studio that he had a full wall of quotes.  One reason I love Dave Ramsey is because he just make sense.  Common Sense.  The other reason is because virtually everything he talks about with money can be related to fitness or health or just plain lifestyle.  In this so easy, comfortable world it takes a lot of effort to be disciplined with money, food, and exercise.  They all go together. 

Quote from the wall:

"If you do poor people stuff, you'll be poor.  If you do rich people stuff, you'll be rich." -Dave Ramsey

My version of the quote:

If you do fat people stuff, you'll be fat.  If you do fit people stuff, you'll be fit." -Mandy Froehlich

Quote from the wall:

"A budget is telling your money where to go instead of wondering where it went."
My version:
A food plan is telling your food where to go instead of finding out later where it went-your hips.

Quote from the wall:
"There's a great place to go when your broke-to work!"
My version:
There's a great place to go when you're fat-the gym!"

Quote from the wall:
"Normal is broke! Be weird!"
My version:
"Normal is fat! Be weird!"

Quote from the wall:
"A broke finance professor is like a shop teacher without fingers."
My version:
"An unhealthy trainer is like a shop teacher without fingers."

Oh I could to this all day! To actually read the quotes just click on the picture to make it bigger.

Motivation Monday: Make Changes You Can Live With

All too often I see people want to radically change their life and only give themselves a short amount of time to accomplish this very daunting task.  I believe 100% that in order for permanent change to happen we need to take it slow.  So my suggestion this glorious holiday Monday is to look at your life and decide what little change you can implement.  One that you can see yourself doing for the rest of your life and one that doesn't require a total life change overhaul overnight.  And then begin to buy into the idea of gradual change over a long period of time for the rest of your life.  After all, there's really no hurry when it comes to health, it's a process we will always be working on.  Keep that perspective at the forefront of your mind and you will continue to become healthier because the decisions you make will directly relate to that type of mindset.

As an random example, it takes an average of 17 years to become a millionaire by gradually putting money aside.  Rarely does it happen overnight.  It's dedication + time.

Envision yourself becoming healthier with each year that passes.  Age is just a number and each day we are given is a gift to become a little bit fitter.

Carb Lovers Diet: Myth or Miracle?

Oh boy do I love me some carbs!  Before this pregnancy I was what I classified, a flexitarian.  Meaning my meat intake was very limited.  I did this because I really didn't like the thought of meat anyway (pregnancy has changed that).  In combination with reading a few books and watching some documentaries I was convinced limiting my meat intake would be a good thing.  Funny thing happened though, I really found myself eating way too many carbs which didn't do much good for my body because I was always hungry for more carbs.  They never satisfied.

Pregnancy has been a different story though.  I eat quite a bit of protein throughout the day via protein shakes, cottage cheese (did you know it has 14 grams of protein in a half cup serving of 100 calories?), meat and my occasional Greek yogurt (which serves as a sweet substitute).  I'm sure I get at least 100 grams of protein per day.  I'm typically done eating by dinner time (I feel like crappo if I don't stop plus I gain a whole bunch of weight it I eat late at night).  So the protein I get keeps me full and satisfied throughout the day. 

However, I came across this book, The Carb Lovers Diet and am intrigued but very skeptical because it's backwards from everything I know.  If you want to learn more about the book, the author and the premise behind the book check out this link for a quick video interview with the author.  I will say the main idea behind the carb diet is to eat resistant starch.  It's starch that is not converted to glucose for short term energy (as we would think a typical carb does) but rather is digested through the large intestine and acts like a dietary fiber.

It's a pretty cheap buy on amazon and I have a list of other books so I might give this a whirl just to get some perspective.  I still think everything in moderation and will most likely never give advice to be drastic in any certain micronutrient reduction but I couldn't help but share this new finding.

Discipline->Painful->Fruitful

We've been traveling and I'm beginning to feel the complete truth in this verse. 

For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. -Hebrews 12:11

I'm using discipline here as in eating well and continuing to carve out time for my weekly exercise goals.  I'm not gonna lie, this is most likely the first vacation ever where I've been disciplined in continuing to exercise and eat fairly well.  I'm a big proponent of working hard to vacation hard. 

Although that has all changed. Of course I have good reason.  I hate to make excuses but when I'm pregnant it seems as if I even look at a carb it goes straight to my hips and if I skip a workout the next workout is a nightmare.  My body wants to de-train so badly when pregnant that keeping the normal routine is no longer an option but mandatory.  But I know my efforts will pay off-they will be fruitful and I will be thankful I did it because I know I will completely regret my lack of effort if I don't.  That's what keeps me going some days.

Motivation Monday: Carbs after 3?

If weight loss is your goal my latest thought over and over has been to cut back on carbs in the afternoon and evening.  Ask my clients, this is all I'm preaching these days. 

Try it, I bet you lose!

Looky Looky!

Many of you know I'm a big Dave Ramsey fan.  I think he offers common sense financial advice with his big (and to some, controversial) motto of living debt free.  We made a trip to his office in Brentwood, TN (a suburb of Nashville) and actually got to meet him.  We went during a live radio show and could even see him through a glass window.  On breaks he comes out to meet people.  Sadly, this is the only famous person I've ever met. So I was a little star-struck! 

Books 10-12

Book 10: The 5 Love Languages of Children

I really liked reading The 5 Love Languages as it applies to marriage and recently went to see the author of the book speak at a marriage conference, Dr. Gary Chapman.  I picked up the book at the conference and eventually began reading.  It was a great reminder of how to love your children using all the 5 love languages.  The basic concept behind the love languages theory is that each person has their own language in which they feel the most loved.  Mine is quality time and my husband's is words of affirmation.  Since we speak different languages (as most couples do) we have to make an effort to speak each other's language so we're both feeling loved.  All the languages include physical touch, gifts, acts of service, words of affirmation and quality time.  Since my son is so young we don't quite know what his language is so the book recommends you give all 5 that way you never leave out a language in case it's your child's language.  Later on, I'll be able to figure out which one is Jax's first and secondary love language which will help tremendously with behavior (kids like to act out when they aren't feeling loved) and overall well being.  I highly recommend this book if you have kids (at any age) and as a side note recommend regular 5 love languages book if you're married.

Book 11: You Having a Baby 

Great book if you're having a baby.  The book goes through recommendations for pregnancy and, as always, Dr. Oz explains the most complicated things so anyone can understand.  I really appreciate Dr. Oz's medical perspective because he combines both Eastern and Western medicine that is the most optimal for his patients/readers.  For example, the varicose veins are getting worse (as expected) through this pregnancy.  He recommends Bilberry (it's an herb) to help with circulation.  I love that.  While I may not start taking Bilberry until after the baby it's so good to know that there's a natural option.  Highly recommend this book if you're thinking about becoming pregnant or already.

Book 12: Runner's World Guide to Running and Pregnancy

I wanted to read a book on something that applies to my life right now.  There aren't many women I can talk with that have ran through their whole pregnancy (but I do know one!)  The book is a month by month guide to running.  What you may feel and what others have done.  A great book if you're a runner and want to continue through pregnancy.

Motivation Monday: Mini Goals

Mini or Micro Goals is not something new.  I've been preaching about them for quite some time here, here, here and here.  This week I'd encourage you to think of one thing each week you can achieve.  It's something that's realistic from where you are right now.  So going from sedentary to 5 hours will not work.  Set something that you can feel good about, something that you can realistically complete in a week's time.  Set yourself up for success.  So it'll be something you can visualize yourself doing for a long time, but more importantly something you want to do for a long time.  While I'm at it I'll share one of my mini goals:
-complete 12 miles
This is one goal that I have worked up to.  It's something that I can surely get done and have for the past year at least.  Also, don't feel bad if you have to tweak them here or there.  I've definitely done that.  Use them as a guideline.

One great reason I like a mileage or hourly goal for a week is there's so much flexibility.  Say you want to complete 2 hours of cardio in a week.  Some weeks you may do 4-30 minute sessions and other weeks you may only get to the gym twice for an hour each.  It provides wiggle room for life.  And we all need wiggle room in life.

Motivation Monday: I-Don't-Care-Itis

The most common health care problem in American is the I-don't-care-itis.  You may have it if you answer yes to any of the following questions.

Do you believe that the food and lifestyle traditions of your family and culture are okay because that's the way it's always been?

Do you feel threatened when someone suggests that you could be healthier if you changed the way you eat?

Do you feel discouraged because you tried to make changes before but you failed?

Do you think you already have a healthy lifestyle and don't need to change anything?

Do you feel it is worth it to maintain your current food and exercise habits even though they may shorten your life by more than ten years?

Do you believe that there is nothing wrong with your current lifestyle so "why fix it if it ain't broke?"

"We cannot become what we need to be by remaining what we are."  -Max De Pree

Motivation Monday: Transform Your Thoughts

Change your thinking so you start thinking like a young person, a more fit person, a more energetic person, a healthier person, or a thin person. Your thoughts will translate into actions, and those actions will cause your body to transform into what you have always wanted. (Change your Brain Change your Body, p 264)

I see it all the time.  Women who have this frame of mind DO ALWAYS succeed.  Women who do not have this frame of mind RARELY succeed. 

Choose your thoughts wisely.  Your thoughts are the instructions for your body.

Running

As I've mentioned before, I'm exercising on a completely different level than my previous pregnancy.  Through the first trimester nausea running always helped subside the queasiness.  I never understood why but just went with it.  Now that I'm almost upon my 18th week, I am just thrilled that I'm still able to continue running and exercising as I have been.  Well, with a slower pace and lifting lighter weights but I feel good about the way my clothes fit (no maternity shopping yet).  Mentally and physically I feel very strong. 

While I was researching running during pregnancy I came across this blog.  I mean, WOW.  She was running 13 miles per DAY up until her 7th month of pregnancy.  Not a good idea for me or anyone of a normal fitness level.  She gained a measly 15 pounds during her pregnancy and exercised 2 hours a day.  Shortly after delivering her baby (which, as far as they know, is completely healthy) she ran her first ultra.  Okay, so I get it, she's on a different level than most but running that much is just nuts even not pregnant.  And all that coming from a gal who loves to run.  I see hip replacements in her future.  Probably before she's 50.

First Installment of Fall Classes

It's hard to believe August is here. Seems like only yesterday I was writing about New Year's Goals. Well, whether we like it or not, the hot month of August is upon us. That means we're over halfway done with 2010. I think that's a good time to re-evaluate where we've been the last 7 months and how we want to finish the year. So, maybe this is a good segway into bringing up fall classes? You'll have noticed the first session of fall classes is up. You can sign up for the LCC classes by calling 439-4360 and you can email me (froehlich.mandy@gmail.com) if you prefer to exercise at the Pinnacle location.


As for me, my pregnancy is going well. I've been fortunate to continue my exercise regimen of 12 miles, 2 strength sessions and a yoga/prenatal yoga class each week. My hope is to finish out the year in this or a similar fashion. As for training, I'll be finishing out the year with classes. I think the second session runs through mid-December. Then I'll take a little time off to have a baby and remember what it's like to operate off little sleep. As it's something I don't do well, I need my 8-10 hours per night to feel best.

Motivation Monday: Listen to Yourself

What are you saying out loud to others?  What are you saying internally to yourself?  Take a day or two or maybe even a week and really catch what you're telling others and what you're telling yourself.  Are you being extremely negative?  Would you want to be around you if you weren't you?  What do you think other's would change about you if they could? 

I'll be honest, I spend a large amount of my life listening to others.  I listen to their goals, what they would like to see and where they would like to go in this journey through life.  But I also hear the reasons why they weren't able to reach their goals, how something stopped them or something happened or something didn't go right.  The list goes on and on. 

It's not a complain just an observation that most often I hear reasons why something didn't happen or how life isn't going quite how it was planned.  Be aware of what you're telling yourself and others because there's way too much negativity in this world and it's so extremely easy to get sucked into it all.  Like I ask my 3 year old when he's complaining or being a bit down, "are you being a negative Nancy today?"

Race 7...Check!

I love team races.  Carrie, Johnna and I completed the WIN women's triathlon together.  Carrie started us off by swimming a super-duper fast 500 meters.  I mean, you can't beat having a former MU swimmer on the team right?!  So we were off to a great beginning.  Next up was Johnna.  She stayed strong through her 10 mile bike ride, keeping an amazing pace which kept us in great shape.  Lastly, it was all me to finish us out with the 5K run.  I didn't set any records as my pace has steadily been slowing over the past several months.  However, I was happy with my decent time being over 4 months pregnant.  We ended up finishing the race in 5th place in the team category (not sure what we ended up being overall).  We were very happy with our performance. 

For me it was my first triathlon experience.  My trainer friend, Mendy, who has completed several triathlons told me that I would leave the race wanting to get into tri's.  She was completely right.  All the females only inspired me to want to come back next year and do the whole darn thing.  It honestly looked like a lot of fun (a lot of work too).  I love race environments and really loved the whole energy of this race that I can't wait to be a part of it in it's entirety next year.  This just means I need to be on the lookout for an affordable road bike and a decent looking triathlon get-up.