I have to admit I really wanted to title this Listen First, but wasn't sure if the YMCA has copyrighted the phrase. I worked for the Y a couple of years back and my favorite thing about working there was the professional development and training they did for all of their employees. One training was called Listen First and it dealt with customer service and really hearing what people are saying to you. Our HR person (who is hilarious) would say "so what I hear you saying is...". I still use that phrase today- you would be surprised how many times people say "no, what I mean is..." Or "well, kinda..."
By now you are probably wondering what in the heck does this post have to do with exercise. Listening to your body is so important when it comes to a healthy lifestyle. I can tell when I need to eat better, drink more water, get a massage..and I listen to my body. Now, I can also tell when I need a rest day from the gym but rarely do I listen.
Me: Body, what I hear you saying is that I should only run 4 miles instead of 6-7.
Body: No, I am saying sit on the couch and get a good nights rest.
I never really hear what my body is saying unless I am sick to the point where a dr. Has to tell me to stay home. I literally need a dr. To tell me to stay home. Today though I decided to listen. I am exhausted. The past week I have woken up with a sore lower back and have had trouble sleeping at night- all signs of overtraining. It hit me that I am training harder than I ever did in my 20's but I am still hitting the gym 6-7 days a week. I am 35 now and realize I need to listen to my body or I may not be working out at all by the age of 50. So my goal is to work out 5-6 days a week and I encourage you all to do the same- perhaps even aiming for 3-4 days a week. I am not sure my body would like cutting back that drastically, but maybe I will try it one day.. :)
While healthy living is important and exercise is a key component - I would be at the gym for 75-150 minutes at a time for 6-7 days a week. I think listening to my body and dialing back is a key to my own healthy living.
Monday, March 24, 2014
Wednesday, March 12, 2014
Photo shopping
Today there was a story that broke about Target and the photo shopping that is done on pretty much EVERY model you see in any sort of print campaign. Even if they have what is considered a great body by media standards (which are not my standards), I can guarantee that something has been "perfected": a mole, a zit, a slight scar that she has from falling as a kid..every fine line can be erased.
What upsets me about the target ad is that it was geared towards teenage girls. How many girls remember being a teenager? No matter what, at one time you felt too tall, too short, too fat, too skinny, braces, no braces, zits, no zits, boobs, flat as a board- no matter what there was always something that girls feel insecure about. I was insecure about everything, my butt, my hips, my legs...all things that as a 35 year old woman I love, but as a teen?!?
The Target image added a new concern that young girls have to worry about now... Thigh gap.. Huh!?! That is almost impossible to achieve in a healthy manner. Look at the picture below. The thigh gap is there...but it looks like she lost part of her lady parts to get it. I don't date much and clearly don't know what guys like, but I am pretty sure that missing lady parts isn't attractive to most guys and if that's what it takes to get a thigh gap... My guess is your boyfriend will tell you to eat a cheeseburger..and fries..and cheesecake from the Cheesecake Factory.
As a society we must address these images! They are just as unhealthy as being obese- and maybe more!! Eating disorders are rampant yet super skinny girls don't seem to be as stigmatized as bigger girls. How often do we say to girls that they are so thin or so tiny or consider losing weight to be a compliment? I say from here on out I am celebrating those who look healthy and fit.. At any size. Strong is the new skinny!
What upsets me about the target ad is that it was geared towards teenage girls. How many girls remember being a teenager? No matter what, at one time you felt too tall, too short, too fat, too skinny, braces, no braces, zits, no zits, boobs, flat as a board- no matter what there was always something that girls feel insecure about. I was insecure about everything, my butt, my hips, my legs...all things that as a 35 year old woman I love, but as a teen?!?
The Target image added a new concern that young girls have to worry about now... Thigh gap.. Huh!?! That is almost impossible to achieve in a healthy manner. Look at the picture below. The thigh gap is there...but it looks like she lost part of her lady parts to get it. I don't date much and clearly don't know what guys like, but I am pretty sure that missing lady parts isn't attractive to most guys and if that's what it takes to get a thigh gap... My guess is your boyfriend will tell you to eat a cheeseburger..and fries..and cheesecake from the Cheesecake Factory.
As a society we must address these images! They are just as unhealthy as being obese- and maybe more!! Eating disorders are rampant yet super skinny girls don't seem to be as stigmatized as bigger girls. How often do we say to girls that they are so thin or so tiny or consider losing weight to be a compliment? I say from here on out I am celebrating those who look healthy and fit.. At any size. Strong is the new skinny!
Tuesday, March 4, 2014
Row, Row, Row
Tonight I attended a lecture on leading positively and asset based thinking. During the lecture, Dr. Kathy Kramer-the speaker- had us break into four groups and sing the children's song "Row, Row Your Boat" in rounds. While at the time I didn't relate it to this fitness journey, after I got home and reflected the verses fit well into many areas of life. I will break down each verse and how I relate it to my personal journey.
Row, Row, Row Your Boat: WORK! Do what it takes to keep moving towards your goal, vision, dream.
Gently Down The Stream: Work but be gentle, don't wear yourself out. Don't expect changes overnight and don't beat yourself up if you have a day, week, or season that isn't as great as it could have been.
Merrily, Merrily, Merrily: BE HAPPY! No matter where you are in the journey, be happy. You are you and you are taking charge of your health- notice I said health, not weight or jeans size.
Life's About A Dream: life is all about dreams- if your dream is to be healthy, go for it! Chase that dream, but remember its a journey- ups and downs are a part of life.
Row, Row, Row Your Boat: WORK! Do what it takes to keep moving towards your goal, vision, dream.
Gently Down The Stream: Work but be gentle, don't wear yourself out. Don't expect changes overnight and don't beat yourself up if you have a day, week, or season that isn't as great as it could have been.
Merrily, Merrily, Merrily: BE HAPPY! No matter where you are in the journey, be happy. You are you and you are taking charge of your health- notice I said health, not weight or jeans size.
Life's About A Dream: life is all about dreams- if your dream is to be healthy, go for it! Chase that dream, but remember its a journey- ups and downs are a part of life.
Sunday, March 2, 2014
Long time no see
Wow... Had no idea I had not posted on this since June. I mean I know that I have not posted in a while but wow.... 9 months?!? No, I did not make a baby or anything fun. I have just been super busy and maybe in a bit of a stressed out funk. The weather here in the Midwest has been atrocious and I have only wanted comfort food, sweets, and junk. I most definitely have not been eating healthy consistently. I still eat healthy but sweets have creeped in more than normal and diet coke has been my drug of choice.
In this time though I have had some pretty interesting frumpy to fit moments. I went on a cruise right after the holidays, briefly dated a guy around that time and came back 15 pounds heavier...eek.... After 2 days of water and kale smoothies I dropped 8 pounds and am still about 5 pounds heavier than I want to be- yet thinner than I was in high school so I need to be kind to myself. I have decided that if I would not say something to a friend then I won't say it to myself! I do look fine and I know it.
Being fit is more than a size or number on the scale. It's being healthy and happy and I have found that when I weigh right around where I am now I run farther and faster. It may not be healthy for me to be 5-10 pounds lower-despite wanting to fit into my size 4 or 6 clothes again. Nothing wrong with being a 6 or 8-especially when that 6 or 8 is because my legs are rock solid from squats and lunges and I was a 15/16 in high school- weight has always been something I have to be aware of, but I have learned I no longer have to battle it. It's life- life has ups and downs and so does my scale :).
A couple of friends have asked me to keep posting so I am going to try- I can't make any guarantees :). I do like talking fitness with all of you and helping some of you on your own journey. I recently gave some advice that helped a friend when a Biggest Loser contest! Score! I was so happy for her.
Once this weather breaks, I will be more motivated to eat healthier and hopefully less tired too which will motivate me to post more too.
In this time though I have had some pretty interesting frumpy to fit moments. I went on a cruise right after the holidays, briefly dated a guy around that time and came back 15 pounds heavier...eek.... After 2 days of water and kale smoothies I dropped 8 pounds and am still about 5 pounds heavier than I want to be- yet thinner than I was in high school so I need to be kind to myself. I have decided that if I would not say something to a friend then I won't say it to myself! I do look fine and I know it.
Being fit is more than a size or number on the scale. It's being healthy and happy and I have found that when I weigh right around where I am now I run farther and faster. It may not be healthy for me to be 5-10 pounds lower-despite wanting to fit into my size 4 or 6 clothes again. Nothing wrong with being a 6 or 8-especially when that 6 or 8 is because my legs are rock solid from squats and lunges and I was a 15/16 in high school- weight has always been something I have to be aware of, but I have learned I no longer have to battle it. It's life- life has ups and downs and so does my scale :).
A couple of friends have asked me to keep posting so I am going to try- I can't make any guarantees :). I do like talking fitness with all of you and helping some of you on your own journey. I recently gave some advice that helped a friend when a Biggest Loser contest! Score! I was so happy for her.
Once this weather breaks, I will be more motivated to eat healthier and hopefully less tired too which will motivate me to post more too.
Sunday, June 23, 2013
Gym Manners
I work out a rather electic gym in a location that is in the middle of not so great spots if town and better spots. As a result, I see a lot of entertaining things at the gym. The cardio machines are on the second floor looking over the weight area and I often find myself zoned out while running watching everyone below. While this post is about gym manners, I want to start with 5 things that have happened at my gym since I joined less than a year ago. There are many more, but these are the top 5.
1. While in the locker room I complimented a lady on her cute robe. While it was acceptable to wear it in the locker room, she decided to walk out and carry on a conversation with the staff in her robe before leaving.
2. A lady will consistently work out with out a bra- sports bra or regular bra-and a white tank. She is well endowed and even I find myself staring.
3. Another lady takes pictures of herself hanging seductively on the Smith Machine
4. In the restroom, a lady in the stall next to me was having a full on conversation on her cell phone...on speaker!
5. Another lady will get on the elliptical and the sounds she makes should only come from a bedroom as she works out. I sometimes can't help but laugh.
While the items above are more funny than straight out manners, the following list are items that really bother me at the gym and are down right rude.
1. Not wiping down equipment after using it! I wipe all cardio with the cleaning solution provided and bring my own towel for the weight benches. No one wants others germs!
2. Getting on a cardio machine right next to someone when there are 20 exact same machines open. If you don't know the person, give at least one piece of equipment as space. There is this guy who will get on the treadmill right next to me when we are the only 2 doing cardio at 5 a.m. This is the same guy who seems to know what days I do what workouts and confirms with me when he sees me. It sorta creeps me out! I don't pay attention to others enough to know their schedule.
3. Sitting on a weight machine when you are just talking. Let people work in.
4. Having phone conversations while doing cardio (speaker phone or not). You should be working hard enough to not be able to talk.
5. Listening to the music from your iPod or iPhone with out headphones!
6. My gym has a pool and please if yours has one as well, wipe off the water from your suit or hair or whatever that is on the bench! I put my bag there when changing and I would rather it not get wet.
7. Couples who make out at the gym. I am ok with a little peck, but straddling your boyfriend or making the workout more sexual than it needs to be is distracting.
8. Meatheads who have 10 45 pound plates on the smith machine or anything and don't remove them when they are done. I have no problem removing a few but all of those plates are a workout in itself.
9. Having crazy loud conversations with your friends. There is a group of 5-6 at my gym who have the LOUDEST convos while on the treadmill to the point that I can hear the convos with my headphones in, music on and on the other side of the cardio area.
10. I can't think of a tenth one! Ha! What have I missed? What is your gym pet peeve??
We all have them, share!
1. While in the locker room I complimented a lady on her cute robe. While it was acceptable to wear it in the locker room, she decided to walk out and carry on a conversation with the staff in her robe before leaving.
2. A lady will consistently work out with out a bra- sports bra or regular bra-and a white tank. She is well endowed and even I find myself staring.
3. Another lady takes pictures of herself hanging seductively on the Smith Machine
4. In the restroom, a lady in the stall next to me was having a full on conversation on her cell phone...on speaker!
5. Another lady will get on the elliptical and the sounds she makes should only come from a bedroom as she works out. I sometimes can't help but laugh.
While the items above are more funny than straight out manners, the following list are items that really bother me at the gym and are down right rude.
1. Not wiping down equipment after using it! I wipe all cardio with the cleaning solution provided and bring my own towel for the weight benches. No one wants others germs!
2. Getting on a cardio machine right next to someone when there are 20 exact same machines open. If you don't know the person, give at least one piece of equipment as space. There is this guy who will get on the treadmill right next to me when we are the only 2 doing cardio at 5 a.m. This is the same guy who seems to know what days I do what workouts and confirms with me when he sees me. It sorta creeps me out! I don't pay attention to others enough to know their schedule.
3. Sitting on a weight machine when you are just talking. Let people work in.
4. Having phone conversations while doing cardio (speaker phone or not). You should be working hard enough to not be able to talk.
5. Listening to the music from your iPod or iPhone with out headphones!
6. My gym has a pool and please if yours has one as well, wipe off the water from your suit or hair or whatever that is on the bench! I put my bag there when changing and I would rather it not get wet.
7. Couples who make out at the gym. I am ok with a little peck, but straddling your boyfriend or making the workout more sexual than it needs to be is distracting.
8. Meatheads who have 10 45 pound plates on the smith machine or anything and don't remove them when they are done. I have no problem removing a few but all of those plates are a workout in itself.
9. Having crazy loud conversations with your friends. There is a group of 5-6 at my gym who have the LOUDEST convos while on the treadmill to the point that I can hear the convos with my headphones in, music on and on the other side of the cardio area.
10. I can't think of a tenth one! Ha! What have I missed? What is your gym pet peeve??
We all have them, share!
Tuesday, June 18, 2013
The Geico commercial!
My friend Jen sent me this! This is the commercial I was talking about in the earlier post.
http://m.youtube.com/#/watch?v=kWBhP0EQ1lA&desktop_uri=%2Fwatch%3Fv%3DkWBhP0EQ1lA
http://m.youtube.com/#/watch?v=kWBhP0EQ1lA&desktop_uri=%2Fwatch%3Fv%3DkWBhP0EQ1lA
Healthy Spirit, Mind and Body
For those of you familiar with the YMCA, the title of my post is also part of their mission. I worked at the Y for a little over a year and really believe in the power of that phrase. I also believe that one can improve all three through working out and eating right. I have a shirt that says running is cheaper than therapy, my family tells me I get grouchy if I don't sweat for a couple of days, and I am able to concentrate more when I am consistent with my workouts.
Another thing that comes from healthy eating and working out is confidence. I thought all day about whether or not to write about what I am about to type because it is not directly related to fitness of the body, but it is 100% related to fitness of the spirit and the mind so here I go.
I have recently gone on two dates with a guy who I THOUGHT had potential. Very nice, seemed to have his act together, older than me (35)-which is a big deal for those who know my dating history, and we were able to share laughs pretty easy. Luckily, I only invested two dates in this guy before I saw a red flag. Let me first say, that I am not bashing him, I am sure that he will make someone very happy but it is just not going to be me. Last night we were texting and I was about to go to bed. He made a joke asking if I was sleeping in my Colts pajamas and snuggling with a Manning stuffed animal. For those who know me, that is funny and ironically, I was sleeping in a Colts tee and Under Armour Shorts. I told him that and added that it was nothing sexy. His response was......
"I am sure your camel is sexy."
...what....huh...wow...speechless. My response was wow and then speechless. They say that people are on their best behavior at the beginning of a relationship and I did not consider that good behavior of a guy that had not even gotten to second base. In a matter of minutes I told him I was not interested and removed his number from my phone. I have not heard from him today and have not even thought about texting or reaching out to him. If anything I have been somewhat disgusted all day. He defended himself by saying that he had been around "corporate douchebags" all day. That was not an excuse for me.
So how does this relate back to fitness and health and confidence? Well there was a time when I would have accepted that behavior and gone on to date this guy for far too long. But now, I have confidence and a sense of self worth that says I would rather be alone than with a guy who may one day change the words to Kenny Chesney's "She Thinks My Tractor's Sexy" to.....
I attribute my dedication to being strong and healthy in spirit, mind and body to my response.
I know some people have had trouble posting comments on here so facebook me if you can't but I would love to know of moments when you realized that being healthy had given you a new found confidence! And, what do you think I should say if he texts me again?
and...hey...get excited...tomorrow is "hump" day! hahahahah See, I do have a sense of humor, I Just want to be respected and treated like a lady :) and thinking about a camel reminded me of that one commercial (maybe for an insurance company)?
Another thing that comes from healthy eating and working out is confidence. I thought all day about whether or not to write about what I am about to type because it is not directly related to fitness of the body, but it is 100% related to fitness of the spirit and the mind so here I go.
I have recently gone on two dates with a guy who I THOUGHT had potential. Very nice, seemed to have his act together, older than me (35)-which is a big deal for those who know my dating history, and we were able to share laughs pretty easy. Luckily, I only invested two dates in this guy before I saw a red flag. Let me first say, that I am not bashing him, I am sure that he will make someone very happy but it is just not going to be me. Last night we were texting and I was about to go to bed. He made a joke asking if I was sleeping in my Colts pajamas and snuggling with a Manning stuffed animal. For those who know me, that is funny and ironically, I was sleeping in a Colts tee and Under Armour Shorts. I told him that and added that it was nothing sexy. His response was......
"I am sure your camel is sexy."
...what....huh...wow...speechless. My response was wow and then speechless. They say that people are on their best behavior at the beginning of a relationship and I did not consider that good behavior of a guy that had not even gotten to second base. In a matter of minutes I told him I was not interested and removed his number from my phone. I have not heard from him today and have not even thought about texting or reaching out to him. If anything I have been somewhat disgusted all day. He defended himself by saying that he had been around "corporate douchebags" all day. That was not an excuse for me.
So how does this relate back to fitness and health and confidence? Well there was a time when I would have accepted that behavior and gone on to date this guy for far too long. But now, I have confidence and a sense of self worth that says I would rather be alone than with a guy who may one day change the words to Kenny Chesney's "She Thinks My Tractor's Sexy" to.....
I attribute my dedication to being strong and healthy in spirit, mind and body to my response.
I know some people have had trouble posting comments on here so facebook me if you can't but I would love to know of moments when you realized that being healthy had given you a new found confidence! And, what do you think I should say if he texts me again?
and...hey...get excited...tomorrow is "hump" day! hahahahah See, I do have a sense of humor, I Just want to be respected and treated like a lady :) and thinking about a camel reminded me of that one commercial (maybe for an insurance company)?
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