Being aware - health

 

 I've been feeling really good lately - having those moments where my body feels clean, my mind is sound and my clothes have been fitting looser. I'd like to attribute it to a few things:

1) Getting out of my workout safety net

2) Meal Planning

3) Getting more sleep and having more fun

1) Getting out of your workout rut - you've heard this before, I know. Me too. I've always loved work out, instructor led classes. They can be tough, intense, but also a little repetitive. So after I got my strength and toughness back from working out at a local fitness center, I signed up for a weekly running club and started cycling once every other week. I started noticing a huge difference after three cycling classes. The combination keeps me fresh and working on all aspects of my body.

2) Meal Planning - We primarily use three recipe books to plan out our meals each week (also the internet, if we have a certain ingredient we want to use up! We use Smitten Kitchen, Dinner: a love story, and It's all good. They are great books that we are always finding more recipes from. We also buy our breakfasts and snacks (we eat at work) during each shopping trip. My breakfast currently includes plain greek yogurt (less than 5g sugar) with a handful of berries, a half cup of almonds or cashews to snack on, a piece of fruit.  Lunch is always leftovers, and the afternoon snack tends to be a vegetable (cucumber slices, carrots, broccoli) dipped into hummus. My 2pm carb cravings have  significantly decreased eating this way. I also try to avoid coffee (or at least sugar laced lattes and mochas!) as best I can. Needless to say, this saves some serious cash - going from $12/day (latte, breakfast snack, lunch) at the work cafeteria, to about $6 when I bring and make my own food which is a lot healthier.

3) Get more sleep, be more fun. For the last four years I was always tired. I wasn't losing any weight and I couldn't seem to find myself out of this constant rut cloud. I would get tested for thyroid problems and the tests would come back normal. Then I got a new job, had less stress, and started managing my work, workouts, my SWE to-do list, social and work on the house schedule a lot better. And it helped because I didn't have to be at work really really early, and I made going to bed early a priority. It is so obvious now, that the days I cheat and binge on crunchy carbs, are the days when I am running on less than 7 hours of sleep.

What are your triggers or pitfalls? 

are you actively tackling them?

There, I said it.

1) Keep log of my food choices and time/events/feelings that make me choose poorly. Use the reflections notebook/blog/app. Keep track of food and water intake AND exercise successes. 

2) Schedule: a long run (3mi +) outside each week. Gym at least 2-3 times a week. 

3) Read or Create each day 

don't call it a resolution

It's a lifestyle refinement

the longest race

On Sunday, I did something amazing. 

I finished a 12k race... that's nearly 7.5 miles! 

The longest distance I've ever ran!

I've always enjoyed running, never very fast, but I enjoy the raw connection you have with your body while running. It's euphoric, very me vs me, power through this mentally and physically. I've been running 5k's (3.3 mi) since I was in middle school, only to stop when I tore my ACL and otherwise mangled my knee in June 2010. A year after my initial surgery, I couldn't run more than a mile without being exhausted or have severe knee aching - this led to another, less invasive, surgery (Sept 2011) to remove scar tissue (see: cyclops lesion). Afterwards, I was able to, almost immediately, straighten my leg and finally gain a sense of confidence in my body I've been very much lacking.

In June 2012 I made a challenge to myself: 6 months of 5k's and finish the 7th month with a 10k.

So I ran, 

and ran,

and then came time to look for a 10k. I was nervous. The longest length of run I've done to that point was a 4 mile run in November. So, with the encouragement of my Wellness Coach, I signed up and made a training plan. I was to work out (gym/ dvd) 3x a week and run once or twice a week. But as the days got shorter and my work days longer I wasn't finding the time to increase my runs over the 3-4 mile mark. However, I found myself building endurance and the 3 miles became easier and I wasn't dead after my 4 mile runs.

Before I knew it, race day arrived. I was nervous... that kind of nervous that turns into self hating. I tried to get into a zone, but was frustrated because I forgot to charge my watch, so I wouldn't know what my pace was... forgot to set up a playlist on my mp3 player. Ben suggested using a pandora station on my phone and seeing if there was a gps app I could use to track my time. I reminded myself that I had set a goal - It was reasonable, I wasn't going to finish last and if I did, that would be OK because this was going to be a big accomplishment for me!

Ben and the other 5k'ers took off first. The 12k'ers lined up  and the race was underway.

I overheard someone around me (near the 2k mark) that they were running a 10:50 pace. I remember being so amazed at this. I was feeling really good, and we we coming up to our first big hill challenge. I think knowing that I was way ahead of my 13:00 to 14:00 minute pace time goal and feeling really good physically just put me into this "I'm doing this" mode. I kept the pace up, and before I knew it I was at the 5k mark, thinking "here's my standard distance and I'm flying by!" 

And then Kesha's "Take it off" came on the pandora station at the 6k marker and I got my second wind. This was it. This is the farthest I've ever ran. I couldn't stop smiling. The next few k's were a blur - my pace was good, I hadn't stopped to walk, I hadn't stopped smiling. Then I got to the 10k marker. This is where my fuse started burning out. My legs were aching and my feet hurt with every new step. I couldn't get my body to go faster... so I settled into my new, slower rhythm and reminded myself that every step was closer to the finish. 11k felt like a lifetime to get to, but it also reminded me that I had less than a mile to go... and anyone can do a mile. 

And then I saw the finish line (which luckily was at the bottom of a small hill!) and it was glorious. Then I had an involuntary response that gives me goosebumps just thinking about it:

My eyes welled up with tears as I approached the finish line.

I cannot explain the immense flood of emotion that came with finishing the longest race I've ever ran. I cannot explain the intense pride and love I had for my body. My body, I spend so much time hating it's size and shape. My body, ran 7.5 miles using all its muscles and mechanics. My body is so much more capable than I ever gave it credit for. 

And that's why I cried - because I'm so much more capable than I ever gave myself credit for.

March

because parks and recreation & amy poehler are my favorite.

Since getting back from a FABULOUS Hawaiian vacation, it's been back to the non-stop lifestyle for me!

Fitness

I restarted my weekly Beginner Ballet and Conditioning class this month and scheduled in a weekly TRX (30-40 minutes) class too. That's along with the every Monday hypnosis I'm doing too. Making fitness a priority has always been a favorite. 

I also started a photo food log blog - I take a picture of what I'm eating and upload it to a personal, off the radar blog. It's been much more effective than trying to write everything down in a notebook.

               PS - check out some of my favorite fitness-tumblrs: http://arthlete.tumblr.com/, http://curvygirllove.tumblr.com/, http://cloudlesssmile.tumblr.com/.

               So many women in the same rut I'm in, and making huge progress!

Life

I am going to be MIA for a while until July -- After I wrap up my SWE term and take the GRE's in June. 

Money

Hubs and I met with a Realtor this past month - very exciting! We are still saving money for a down payment and aren't ready to make the leap to home ownership yet, but it was exciting to learn about the ins and out and the how-tos of the business. Cheers to saving money and big life decisions!

Best of Luck in April, 

Dana

20 Ways to Love Your Body

Courtesy of OperationBeautiful and Margo Maine, Ph.D.

1. Think of your body as the vehicle to your dreams.  Honor it.  Respect it.  Fuel it.
2. Create a list of all the things your body lets you do.  Read it and add to it often.
3. Become aware of what your body can do each day.  Remember it is the instrument of your life, not just an ornament.
4. Create a list of people you admire:  people who have contributed to your life, your community, or the world.  Consider whether their appearance was important to their success and accomplishments.
5. Walk with your head held high, supported by pride and confidence in yourself as a person.
6. Don’t let your weight or shape keep you from activities that you enjoy.
7. Wear comfortable clothes that you like, that express your personal style, and that feel good to your body.
8. Count your blessings, not your blemishes.
9. Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance.  Try one!
10. Be your body’s friend and supporter, not its enemy.
11. Consider this:  your skin replaces itself once a month, your stomach lining every five days, your liver every six weeks, and your skeleton every three months.  Your body is extraordinary–begin to respect and appreciate it.
12. Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.
13. Every evening when you go to bed, tell your body how much you appreciate what it has allowed you to do throughout the day.
14. Find a method of exercise that you enjoy and do it regularly.  Don’t exercise to lose weight or to fight your body.  Do it to make your body healthy and strong and because it makes you feel good.  Exercise for the Three F’s: Fun, Fitness, and Friendship.
15. Think back to a time in your life when you felt good about your body.  Tell yourself you can feel like that again, even in this body at this age.
16. Keep a list of 10 positive things about yourself–without mentioning your appearance.  Add to it!
17. Put a sign on each of your mirrors saying, “I’m beautiful inside and out.”
18. Choose to find the beauty in the world and in yourself.
19. Start saying to yourself, “Life is too short to waste my time hating my body this way.”
20. Eat when you are hungry.  Rest when you are tired.  Surround yourself with people that remind you of your inner strength and beauty. 

 

 

 

I think I will print this and put it everywhere.

HERE are most of these quotes, with pictures

Don’t sacrifice

Don’t sacrifice what you want most for what you want in the moment.

(this is a lengthy one, more of a diary entry - thanks for not judging.)
I've tried to keep that as a mantra for quite some time now. I read it once in a fitness magazine and it's kinda popped up here and there and forever reminding me that each moment I have the choice to stay on track or not. Whether it's my career, my finances, my health - I make choices everyday that affect them. 


At the end of each year I start getting reflective about the past year - my accomplishments and failures and I try and transfer it all into how I can improve next year. A new years resolution without all the champagne and moment promises. 


Unfortunately my intentions have always been undercut by old habits. I know I need to continue to improve and challenge myself at work. I know I need to stop buying things to have (pretty) things. I know I need to stop binge eating and mindless snacking in order to lose weight. I frustrate myself incredibly just thinking about how I continually, year after year, don't meet my goals. Dana, just focus.  


Basically, I've hit my crossroads. I'm not changing, my previous efforts have been futile. 


So here's how it's going to work, okay Dana. 
Career. 
   Suck it up. Remember when you talked to those young girls about how they should be Engineers because engineers change the world, engineers help people?  YOU DO THAT. Your job is actually kinda cool. very important. and you make big decisions every day.  Embrace it. You won't be a minion forever - so be the best damn minion you can right now so you don't have to later.


Finances.
   I'm going to go to an extreme here. I've become an avid and extraordinary online shopper (not something to be proud of).  Next year, starting on January 1st I am going to take a stand against stupid spending (really, another dress, Dana?). I am going to do a clothing diet. YES, I AM NOT GOING TO BUY ANY CLOTHES FOR A WHOLE YEAR. yes, of course I will buy undies and socks as needed. And that's that. done. no spending money on clothes. I think I'm going to continue my addiction to pinterest, it's actually really therapeutic in avoiding actually buying clothes and block the members-only shopping sites I belong to.  
    I'm also hoping, as a sit project to this, to learn and understand where clothes come from & how to buy ethical clothing.

Health. 
   Despite my honestly good intentions I can't seem to remove any fluff. I'm an emotional eater. happy, sad, frustrated, annoyed, stressed, anxious -- there's always something I can chew on. I did okay managing my weight in college; I was much too busy to have time for mindless food indulgences and had a steady workout routine (there was NOTHING better than running at 6am before anyone woke up in a college town. the busy drunken streets were quiet and hungover. looooved it). However, since graduating - finding a balance has been really hard for me to do. Yogi (puppy!) was a nightmare and more for me alone to handle - I quickly learned that he would sit still if I gave him a chip for every few chips I would eat. I would eventually learn to walk with Yogi every day and then join a soccer league. THEN I TORE MY ACL. ugh. for 6 months I sat on my ass. For three months following the surgery I was still on crutches.  I ate a diet of cheese and crackers and and "exercised" at Physical Therapy - unable to steady my walk or fully extend my knee joint. 
   Long story short, I jumped up two dress sizes and felt worse than I ever have. I tried at the beginning of this year to combat this problem with a personal trainer - who was great at reconnecting me to the gym and what I could do to get the most out of my workout. I also started five months of Barre classes. Let me say this another way: Starting January 2011 I did two days of Personal Training, two days of Barre classed, and two days of PT. I literally was working out 6 days a week for 3-4 months. I just couldn't push any weight off. Three months into personal training I finally lost my first 5lbs. I was in heaven. Then I did a month of Freshology and 10 more came off.  I was able to maintain this until my wedding in August and since then it's all come back and more.
    I love working out, I love fitness classes. I don't believe my weight downfall is because I'm a couch potato. I believe I cannot control my bad eating habits. So, starting in January 2012, I will be doing a 9 month hypnosis program in Seattle.  Hey, lily allen did it :). I'll keep you posted on how it goes. They promise a sort of re-wiring of your decision matrix when it comes to food. (ok ok, my words, but that's how my engineer brain interpreted it.) 

Photo via Pinterest via ThxThxThx

I hope your 2012 is the best yet! 
Health and Happiness to you and yours <3
                                       dana.

My new bike!!

On Saturday I went out with Ben in search of a reasonably priced new or used bike that I could go on the road and other such paved trails!!

We went to Recycled Cycles and Montlake Bike, two really great, totally different selections... after riding a few bikes we really fell in love with the Kona at Recycled Cycles!

It's been seriously over 6 years since I legit rode a bicycle. When I first took the bike for a test ride I tried to pedal backwards to engage the break. yea exactly... I know. 

turns out real bikes have handle breaks :)

"I'm here to pick up my bike"

"Which bike was yours?"

"ehh, red"