Tuesday, August 31, 2010

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.

Monday, August 30, 2010

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!

Sunday, August 29, 2010

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! 

Saturday, August 28, 2010

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.

Monday, August 23, 2010

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.

Monday, August 16, 2010

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

Monday, August 9, 2010

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.

Saturday, August 7, 2010

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.

Thursday, August 5, 2010

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.

Monday, August 2, 2010

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?"

Sunday, August 1, 2010

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.