The Honest Scrap Award

Alexia from My Wicked, Wicked Ways has graced me with the Honest Scrap Award. *Blush, blush* I was asked to pass the award to five of my favorite bloggers and also to make a list of my "bests". So here goes nothing:

Best Meal Ever: Hands down, a cup of clam chowder on the pier in Kennebunkport, Maine. What can I say, I'm a simple girl.

Best Sleep Ever: The best sleep for me comes from sleeping with the windows open when I am near water and can hear the waves or during a thunder storm. Maybe I need one of those noise machines.

Best Cup of Coffee: Blue Mountain coffee served every morning for breakfast on a vacation in Jamaica.



Best Romantic Moment: My husband surprised me by arranging to have us renew our wedding vows while on vacation. He made all of the arrangements in advance and bought me a dress and sandals to wear. It wasn't our anniversary or anything, just 17 years and 7 months since our real wedding. We laughed and cried during the short ceremony which was held on the beach. People that we had met during our trip and even some people strolling on the beach stopped too share in our celebration. There was a cake and champagne to follow. One of the most memorable parts was that the minister officiating was a dead ringer for Randy Jackson from American Idol. LOL!



Best Childhood Memory: Sitting in the bathtub one night when I was about 7 or eight and thinking that I was absolutely filthy, but I had so much fun that day getting so dirty.

Best Moment of Life: Without a doubt, the best moment of my life was the birth of my daughter, Molly. I had been hoping for a daughter to complete our family, but my dreams were crushed when the doctor asked my 4 year old son Grant if he would "like to hear his brother's heart beat." (Grant had been asking for a baby sister.) Given that I had had an amniocentesis earlier in the pregnancy and they can definitively tell the sex of the baby, there was no doubt that I wouldn't be having my little Molly after all. I had accepted the fact that we were having another son and was getting excited to welcome "Mitchell" into our lives. When she was born and the doctor said it was a girl, I have never felt such a rush of joy. That is what you call a peak moment. (In case you are wondering, the nurses at the doctor's office later told me that the doctor tends to refer to every baby as "he".)

Best Moment of Revenge: Sorry, no story to tell. I believe that karma is a boom-a-rang. People get what they give.

Best Thing Someone Has Ever Done for You: It may not sound like much, but there was a time when my husband was traveling a lot and I was overwhelmed by a multitude of things going on in my life at the time. I called my mom to vent a little. Shortly after she showed up at my house with my favorite home made soup and a huge salad from the Olive Garden, one of my favorites. She took over with the kids and let me relax a little. It meant the world to me.

Best Thing You Have Ever Done for Someone: (I hope this doesn't come off sounding arrogant) Recently my brother was diagnosed with cancer. One day he called me and was very angry about the way someone he cared for was treating him since his diagnosis. This person had virtually disappeared from his life. I told him that he needed to concentrate on finding joy in his life. If he only had a limited time to live, he needed to focus on the positive and find what would make his remaining time happy. We can't control other people and how they treat us, but we can control how we react. Several days later he called me to thank me for those words. That was a really special moment for me.

Best Life Changing Moment: Meeting my husband Mark was the best life changing moment of my life. We have been married for over 21 years now and he is still my best friend. No matter what we do together we have a good time. I don't just love him, I like him too. He is without a doubt the most compassionate person I know. He gets my sense of humor. He supports me (even when I have crazy ideas!) He is generous and kind and a wonderful father to our children. I am so thankful that my older brother Thom invited me to a New Year's Eve party in 1982 or I never would have met my Mark.


Enough about me. There are way too many blogs for me to narrow it down to just five and I have given awards in the past to a number of my daily reads, so I am going to list some of my favorites and ask you to stop by for a visit. These are blogs that are as vital to my daily routine as that morning cup of coffee:

Project 365
Anonymous Fat Girl (Bobbie, I love you girl, I wish you would stop calling yourself fat though!)
Watch My Butt Shrink
A Deliberate Life
Loretta's Journey from 460 to 199
Panda Bites
Tammy's Tale
The Candid RD
TJ's Test Kitchen
Weigh to Go
Une Vie Saine...A Healthy Lifestyle
Getting Better and Better

If you haven't discovered any of these blogs, they are worth taking a peek.

Thanks again to Alexia for the award!

Your Home is an Analogy for Your Life

How do you think a hoarder would describe their home?

Do you want to learn somethng about yourself? Answer this simple question: How would you describe your home? Seriously, take a minute to think about it. Now, ask yourself another question: Could the same description accurately describe how you view your life? Could you substitute the word "life" for the word "home"? When I answered these questions, I learned a lot about myself.

This is how I described my home:

-I love most aspects of my home (life). Some areas are perfect as is, others aren't complete yet.

-There are areas that need major improvements.

-I am constantly looking for ways to make my home (life) more enjoyable for myself and my family.

-There are decisions that I made about the construction of my home (how I should lead my life) that, in retrospect, I wish I had done differently. Some of these decisions I will have to learn to live with for the time being.

-My home (life) is a work in progress.

-My home (life) is well-organized and runs pretty efficiently.

I could go on, but you get the picture. Like my home, my life has areas that I need to work on. There are parts of my life that I wish that I could change and I am working to enhance these areas by consistently re-evaluating. I am also taking steps to make whatever changes are going to advance these segments of my life. For instance, as I age, my level of fitness has become an area that I found lacking. Just like I would consult a professional interior designer or an architect to help with revisions to my home, I chose to seek the help of a personal trainer to assist me with my fitness needs. I am a firm believer in seeking out the advice of a professional rather than navigating the waters alone and possibly wasting my time.

Did you learn something about yourself when you described your home? Maybe you realized that there is a lack of organization and planning that you need to address. Could it be that there are too many unfinished projects and you don't know where to start? Perhaps your home isn't the nurturing retreat you hope for. Whether or not you like the description, it's never to late to search for the tools necessary to get things in order.

What did you learn from this exercise?

Girl Scout Cookies are the Work of the Devil

The doorbell rang at 11:30 Saturday morning. I had been dreading this moment for weeks. It was the adorable little girl who lives next door delivering our order of Girl Scout cookies. If you have been following my blog for any period of time you probably are aware that I do not often allow sweets to darken my doorstep. Chocolate is like crack to me. If it is in the house, I will not be able to resist. Why, oh why, did I allow myself to order five boxes?

The father of the little Girl Scout next door admitted that he had eaten an entire sleeve of the Thin Mints on Friday evening. At 140 calories per serving (4 itty bitty one-bite cookies), he took in approximately 4 servings, half a box, at a calorie count of 560 calories. I quickly calculated how long it would take me to work off that half box of Thin Mints. For me, it would take over an hour of intense interval training on the elliptical machine. So not worth it!

It really bothers me that in a country where childhood obesity is at epidemic levels an organization like the Girl Scouts raises the majority of their operating funds through the sale of cookies. What kind of message is this sending our children? With an estimated 30% of American children suffering from obesity, maybe it's time for the Scouts to reconsider their fund raising efforts. How about sponsoring a 5K Run or a Dance-a-thon? I'd be happy to sponsor a Girl Scout's effort to raise money through a healthy activity.

What are your thoughts about children being encouraged to sell sweets to raise funds?

If They Can Find the Time, So Can You

Image from Cleveland.com

Besides being elected to the office of President of the United States, what do George W. Bush and Barack Obama have in common? Certainly not their politics. There political ideologies are on opposite ends of a continuum. However, both men do share a common belief. They both see the value of fitness. It has widely been reported that Barack Obama requested the construction of a basketball court at the White House. He has been said to start every morning in the gym. (I think his lovely wife, Michelle, has been dropping in too. Have you seen her arms?)

I like a president who can slam dunk!

While in office, George W. was routinely photographed on his morning runs.

People who exercise first thing in the morning like President Bush tend to stick with their exercise routine better than those who work out later in the day.
Image from Fox News

Whether or not you agree with their policies, we can all agree that leaders of nations have stressful jobs that don't end each day at 5:00 p.m. What both Bush and Obama recognize is the benefit that fitness has on their mental clarity and energy.

When I was in college I regularly used the excuse that full-time studies and part-time jobs didn't leave me much time for fitness. As a twenty-something working full time, I was too exhausted most days after giving my all at work. It wasn't until my first child was born that I realized how vital exercise was to leading a healthy life and having the energy to take care of a child. A light bulb went off in my head. There is a helpless child who needs me to take care of his every need. I need to be there for him. That is when I stopped making excuses.

If you are a college student, does your campus have a fitness center? Even most community colleges offer one. Your tuition covers the cost, why not take advantage. Get the blood flowing to the brain and studying will come so much easier.

How about you young working men and women just starting your careers. You are working full time and probably putting in a lot of extra hours to get ahead. Does your company offer a flexible work day? Are you able to come in an hour early so that you can extend your lunch hour? If so, you could do a mid-day workout and still have your evening free. What better way to beat the afternoon energy drain than to fit a workout into the middle of the day.

Are you a stay-at-home parent? The demands of raising a child are underrated. I know, I've been there. There are meals to be prepared, diapers to be changed, laundry, cleaning, etc... Consider starting your day an hour earlier. Get up before the kids and get in a half hour of time for yourself. If losing an hour of sleep doesn't do it for you, consider getting the kids involved in your workout routine. (Remember this post on the subject?) Instead of spending family time taking the kids to a movie complete with butter drenched popcorn, think about activities that incorporate fitness. A day at a skating rink, sledding, biking or playing in the park is just as fun. Trust me, at bed time, you'll be glad that you did. Kids sleep so much more soundly after a full day of activity-and less time at home means less time for the kids to make a new mess for you to clean!

That leaves the rest of us. Regardless of our age or employment status, we can all find time to workout. Do you watch at least 30 minutes of television every day? Take a tip from my blogging friend PK at Room Remix. PK records some of her favorite shows and only watches them while working out.

I ask you, if the leaders of the free world can find time for fitness, can't we all?

Do you have any tried and true solutions for fitting exercise into your day?

Be Honest About Diet Foods

Can you handle the truth about diet foods?

There is a famous court room scene in the military drama, A Few Good Men, where Jack Nicholson's character, Colonel Nathan Jessep, is asked to tell the truth under oath. Nicholoson shouts the infamous line, "You can't handle the truth!"

When it comes to certain food products on the grocery store shelves today, some of us can't handle the truth. We desperately want to believe that low-fat and processed diet foods can be an acceptable part of our daily food intake. Cereal bars, Weight Watcher's ice cream, low-fat cookies and baked crackers and potato chips fill the aisles of our neighborhood markets. We see and hear the advertisements for these products and we convince ourselves that we are making good choices. After all, the box says low in fat and calories, right? Wrong. Diet foods are simply not good alternatives for snacks and meals.

Be honest with yourself. If you read the nutrition labels, the facts speak the truth. Products that are marketed as low-fat tend to be high in sugar and/or sodium. Let's face it, fat tastes good. When you remove the majority of the fat, you have to replace the flavor with a substitute. Rarely is the replacement any better nutritionally than what was taken away.

Special K Fruit Crisps are high in sugar. You might as well eat a serving of regular cookies.

To illustrate the point, I purchased a box of Kellogg's newest low calorie offering, Special K Fruit Crisps and a box of regular generic peanut butter sandwich cookies. In a side-by-side comparison, the Fruit Crisps came in at 100 calories and 7 grams of sugar per serving (2 crisps). The peanut butter cookies, not marketed as a low-fat/low calorie item, are labeled as having 106 calories and less than 6 grams of sugar for the same number of cookies. Incidentally, the first two ingredients for both products are enriched flour and sugar. That should be a red flag.

While you are taking the time to peruse the nutritional information, check out the full list of ingredients. Can you pronounce the names of each ingredient? Do you know exactly what each ingredient actually is? I'm not inclined to consume something called Xanthan Gum. How about you?

Some may argue that they only indulge in small servings of these items. Items like 100 Calorie Packs are pretty enticing with their portion-controlled servings, but even a small portion of empty calories is not doing a body any favors. Our bodies need a limited number of quality calories from nutritionally dense foods each day in order to function at the highest level. Wasting those calories on foods that are not nutritionally sound doesn't make sense. For around the same number of calories that you would consume by eating the small quantity of cookies or crackers found in a 100 Calorie Pack or a low-fat ice cream treat you could have any of the following:

-2 cups of raspberries
-several stalks of celery and a tablespoon of peanut butter
-a serving of cottage cheese or Greek yogurt
-a smoothie made from 3/4 cup skim milk or soy milk and a few frozen berries
-an egg white and spinach omelette
-1/2 a red bell pepper with 3 tablespoons of hummus
-1/2 cup cooked oatmeal with a few raisins and walnuts
-1 small sweet potato
-5 oz. of skinless turkey breast
-3 cups of air popped popcorn
-1 cup of unsweetened applesauce sprinkled with cinnamon
-1 1/2 cups of honeydew melon
-canned tuna
-1/2 cup edamame

One of my favorite evening snacks is Greek yogurt topped with fresh berries or a few dried cherries and nuts.

Image via Rachelleb.com

If you are wondering, yes, I did taste the Fruit Crisps. They were sickeningly sweet and tasted like a stale Pop Tart. I ended up tossing it after the initial bite. If I am going to indulge, I'll make it a small portion of the real thing. I'd prefer an ounce of dark chocolate over two Fruit Crisps any day!

Do you have a favorite high quality snack?

Don't Have that Conversation

The alarm clock rings at 6:00 a.m. on another Monday morning. You roll over and groan. "Why can't it be Saturday?" you ask yourself. It would be so nice to turn off the alarm and go back to sleep. "Forget work, I'm tired." goes through your mind. Reluctantly, you roll out of bed and make your way to the shower. The shock of water wakes you up and by the time that you have showered and toweled off, you feel half human again. After finishing your morning routine you head off to work. You have probably had hundreds of Monday mornings just like this. Who hasn't had their share of days when a warm bed and a few hours of sleep sounds superior to another day in the rat race. But work is a necessity. Without a steady paycheck how would you survive? You know better than to talk yourself into taking the day off. It is not up for discussion.

Too bad that attitude doesn't always transfer to other areas of our lives. Why is it that we don't have a problem giving ourselves day after day off from exercise? The conversation in our heads goes something like this:

"I don't feel like working out today."

"I can always work out later in the week."

"Missing a few days won't make or break me."

"What's one day off? There are seven days in a week, right?"

If we applied the same logic (and excuses) to our jobs, the unemployment figures would be even more staggering than they already are. We have to resolve to eliminate those conversations that we have with ourselves if we ever hope to maintain any level of health and fitness. We have to view our fitness routine as a necessity to our survival. Skipping exercise is no more acceptable than skipping work. It's not an option.

The next time you hear that inner voice making an excuse, cut the conversation short.

Too Fat to Fly

Actor/Director Kevin Smith

Have you been watching the news lately? Reports regarding filmmaker Kevin Smith are everywhere. On a recent flight with Southwest Airlines, Mr. Smith was removed from the flight because he didn't comfortably fit into the seat. Southwest Airlines, in a statement regarding the removal of Mr. Smith, reported that the passenger was asked to deplane "for the safety and comfort of all of our customers."( Originally Mr. Smith, as he customarily does, purchased two seats. When he chose to fly standby on an earlier flight, a second seat was not available.)

Southwest's policy regarding this issue is that if a passenger cannot lower the armrest or if they are unable to comfortably fit into their seat without infringing on a portion of another seat, they must purchase a second seat or they will be forced to exit the plane. They reason that in the case of an emergency, it is vital that a swift exit from the aircraft would be compromised if anyone is in a cramped seating arrangement.

I can only speak for myself, but I have yet to fly with any airline offering anything but cramped seating arrangements. Note that I am just 5'4" and weigh approximately 124 lbs. According to Smarttravel.com the average airline seat is just 17.2" wide. By comparison, the average seat in a movie theater is 20 ". Most airlines have policies regarding this issue. Some will offer a second ticket at a discounted rate, others expect that potential passengers determine their needs in advance and make arrangements accordingly. Delta Airlines will offer passengers a second seat at no cost if there is an empty seat and the request is made in advance.

This is a controversial issue. On one hand, is it fair for a passenger paying the full fare for a seat to be forced to "share" a portion of their seat with another passenger? I have been in this position and it was uncomfortable. I'm sure psychologically it was even more uncomfortable for the passenger beside me. On the other hand, isn't it the responsibility of the airline to offer the average passenger comfortable accommodations? However, if airlines were to widen the aircraft's seats, surely the cost of a ticket would skyrocket.

Chances are that the airlines will continue to squeeze passengers into seats like sardines in a can. Airlines exist to make profit. The more passengers that they can squash into the aircraft, the bigger the bottom line. I suppose that the only way any of us can hope to travel in comfort is to fork over the extra cash for a seat in first class.

What do you think about this issue? Is there a solution?

Rewarding Yourself For a Hard Workout

What version of a gold star do you give yourself for working out?

When my children were at the age to start potty training I did what any parent would do to get their child through this heinous stage, I bribed them with rewards. Action figures and Barbie dolls dangled in front of a potty training child have a way of producing optimum results. If only there were a reward that would motivate us to workout at our greatest potential all of the time we'd all be in fantastic shape. While there isn't always a tangible reward for working out, I've come up with a few tricks for getting me through a tough workout.

I find that upbeat music really helps me get through my workouts, but I get bored listening to the same songs over and over. After I've had a few good workouts in a row I will treat myself to a couple new songs for my I-Pod. Knowing that I have some new music to look forward to when I get to the gym also helps on those snowy mornings when a hot cup of coffee on the couch sounds a whole lot more appealing than 45 sweaty minutes on the elliptical machine.

It's also nice to have something to look forward to immediately after my workout is over. For me, a hot soak in the jucuzzi is what I want. It is so relaxing. While I'm putting in my time I remind myself that there is a tub of bubbly, hot water just waiting for me at home when I'm through.



For those of you who can stand delayed gratification, giving yourself a little prize for a a predetermined number of workouts might be the answer. Some good options might be a massage, a new workout outfit or a dinner at your favorite restaurant. (Of course you would choose only the healthiest of options!)

Obviously, the best rewards for working out are the positive changes that you see in your body when you put the energy into your fitness routine. Money can't buy lower blood pressure, a strong heart or powerful muscles.

Do you reward yourself after a tough workout? What is your favorite reward?

Staying On Track While Traveling

In yesterday's post I mentioned how my lack of planning got me in hot water during my recent vacation. Without a proper gym and with the added temptation of unlimited alcoholic beverages (those darn all-inclusive resorts!) I didn't exactly have a stellar week on the health/fitness front. This got me thinking what I could do the next time I'm traveling to make sure that I don't let my good habits fall by the wayside.

Since I'm all about planning ahead, I've created my own list of Do's and Don'ts for traveling.

The Do's

*Do search for hotels that have a fitness center or pool (Look for an indoor pool if you're traveling during the colder months of the year.)

*Do bring resistance bands as an alternative when the hotel does not have a fitness center. They are light weight and don't take up much room in a suitcase.

An overhead press is just one exercise that can be performed using resistance bands.
Image from Fit Sugar

*Do come up with a routine of exercises that uses body weight alone if a fitness facility isn't available. Push-ups, tricep dips using a chair, squats, lunges, wall sits and planks are all examples of exercises that can be done in the privacy of your hotel room.

A wall sits is a great strengthening move that can be done in a hotel room.

Image from Marie Claire

*Do bring comfortable shoes for walks or jogs during your downtime.

*Do bring your own healthy snacks when flying. Most airlines don't provide meals on short flights. The snacks that are provided are generally not substantial or healthy. For short flights, pack small bags of pre-portioned nuts, raisins, trail mix or turkey jerky.

*Do pack a cooler when traveling by car. Once you reach your destination you can replenish your snacks at a local grocery store. It is much more cost effective and healthier to purchase snacks and beverages from a grocery store than to rely on the limited selection of over-priced items available on the mini bar.

*Do pack a large refillable water bottle. Be sure to fill the bottle before heading out in the morning. Most attractions limit the number of drinking fountains forcing visitors to pay several dollars for a bottle of water or small cup of soda. Be sure when traveling to a foreign destination to check in advance to see if the water from the tap is drinkable.

Image from treehugger.com

*Do try to plan some fun activities that count as exercise. Swimming and canoeing are perfect in warmer climates. For cool weather destinations consider a location with a toboggan run or inner-tubing available.

*Do try to consume plenty of fiber when traveling. It is not uncommon for travelers to have digestive issues while away from home. Eating plenty of fresh fruit and vegetables can help.

The Don'ts

*Don't overindulge in liquid calories. Alcohol is high in calories and low in nutritional value. Limit alcoholic beverages and drink plenty of water to stay hydrated when you do indulge.

They may be pretty, but tropical drinks can contain hundreds of calories each.

*Don't be tempted by buffets. People tend to feel the need to get their money's worth at buffets. Stick to sit down restaurants where you can relax and savor your meal.

*Don't let peer pressure take over. Even if your traveling companions are noshing on burgers and fries, don't be tempted. Arrive home carrying your luggage, not extra pounds.

*Don't forget to pack snacks for the road. Whether traveling for business or pleasure, you'll most likely be faced with mid-day hunger. Sometimes the only offerings are not ones that will do your waistline any favors. Even whole grain pretzels or baked chips or crackers are better choices than some that you'll find in vending machines or at various venues during your travels.

Check ahead to see if there is a microwave at the hotel where you can pop some popcorn. Bring your own from home to save money.

*Don't forget that walking is a great form of exercise. Throw a pedometer in your bag and use it when you are sight seeing. You may be surprised by how many miles you log.

Whether you are traveling for business or pleasure, be sure to plan ahead. With a little advanced preparation, you should have no problem keeping up with the same healthy habits that you employ at home.

Do you have a favorite tip for keeping on track while you travel?

You Know What They Say About Planning Ahead

I am a natural born planner. I pride myself on being organized and trying to predict any possible snafus that might occur that will throw a monkey wrench into my plans. Unfortunately, my recent cold from Hell prevented me from indulging in my usual obsessively organized way of packing for my recent vacation. I was sick right up until the day before the trip. It was a wonder that I was able to throw clothes into a suitcase much less exert any effort on thoughts of possible scenarios that might disrupt my good time. This trip I was especially interested in planning for ways to continue eating healthfully and getting some exercise in while still enjoying my vacation. You know what they say about the best laid plans, right?

The beautiful fitness center (located on the sixth floor overlooking the ocean) pictured on the resort's website was being remodeled. The temporary "fitness center" was two tiny rooms crammed full of antiquated cardio machines. There were no free weights. As far as we could tell, the only strength training equipment was one chest press machine. The only time we returned to the fitness center was to swipe some towels to take down to the pool. (They did have some nice towels!)

Okay, so the fitness center was closed. No problem, there is always swimming and water sports. You would think that when you book a trip to the Bahamas the weather would be sunny and warm, but instead we got cold cool and windy. We did go to the beach one day but the combination of the cool temperatures and the wind forced us to wrap up in beach towels to keep warm. My husband said I looked like a mummy. Needless to say, I wasn't about to join the Polar Bear Club and get into the freezing water. One of the hotel employees told me that it felt like the Arctic to her and the hotel staff was stunned every time they saw a guest brave the icy waters of the pool. The closest I came to swimming was dangling my feet in the hot tub.

There were plenty of options for healthy food choices at the hotel. Fresh fruits and vegetables and grilled chicken and fish were available at all of the restaurants at the resort. Eating right was not a problem. Unfortunately, the lack of beach and poolside activities made it very easy to sit and consume one tropical drink after another. As a rule, frozen drinks consumed while lying on a chaise lounge are pretty high in calories. Don't let that tiny wedge of pineapple clinging to the lip of the glass fool you. There is nothing healthy in that glass.

All in all, we still had a good time on the trip. We went with close friends and that always makes even a less than perfect situation better. Hopefully the next time we plan a vacation I won't be sick leading up to the trip and I'll do a better job of planning ahead.

I'm Leavin' on a Jet Plane

I'm off to Nassau this morning. By the time you read this I hope to be relaxing under a palm tree and sipping a drink out of a coconut shell. (Don't worry, I brought my workout clothes.) Have a great weekend. I'll be back on Tuesday!

Easing Back Into the Routine

Last Tuesday evening I started feeling sick. Straight to bed I went. Lying around for several days, I discovered a couple of things. First, daytime television is not very intellectually stimulating and someone really needs to get Rachael Ray a cup of decaffeinated coffee, STAT! Second, hot tea stops tasting good after the fifth or six cup, but Popsicles are excellent for soothing sore throats. More importantly, I found out that several days of complete inactivity made me really miss my usual exercise routine.

By Friday morning I was feeling a little better. I decided to try my usual Friday morning strength training workout and see if I was up to the challenge. What I found was that those couple of days in bed were not kind to my body. I didn't feel as strong as usual and my knees, which have improved dramatically in the past three months, were feeling very stiff. I guess lying motionless for a couple of days will do that. I ended up cutting my workout a little short, but I'm okay with that. I did feel the need to do a lot of extra stretching to combat the stiffness I was experiencing in my legs.

After my workout I took a shower followed by a nice long soak in the tub. I had lunch plans, but I stayed in the rest of the day. Friday evening my husband took care of dinner-I LOVE when someone else makes the dinner. It was nice staying home on a Friday night for a change. My plan was to wake up Saturday morning and get caught up from my two days in bed. Unfortunately, that didn't happen. I was feeling completely exhausted, just what I need right before my vacation. So back to bed I went. As of Tuesday morning (as I'm writing this) I'm still not feeling well. My throat is sore and everything aches-including my teeth!

I don't know if the Friday morning exercise led to my relapse or not. Maybe I should have taken it easy for a few more days. At the time I felt like I was ready, but in retrospect, it might have been better to have rested a while longer. From now on I'll be sure to ease back into my fitness routine once I'm sure that I'm feeling better.

How do you handle exercising when you have been sick?

Emotinal Eating and Grief

If you have ever taken even the most basic of psychology classes you probably learned about the stages of grieving. The first stage of grieving is denial, followed by anger, bargaining, depression and finally, acceptance. In order to get through a difficult loss, each of these stages must be visited. Unfortunately, it is not uncommon to get stuck in a stage with little hope of moving on. I know all about this, because I lived it after my father passed away.

My father died on October 20, 1997, the morning of my son's 7th birthday. We knew that it was just a matter of time before my father's battle with lung cancer would come to an end. I had accepted this. I had already begun grieving when my dad's oncologist gave him the news that he had less than 2 months to live. This news came two weeks before my son's birthday. I accepted that I would lose my dad, but I still begged God not to take him on my little boy's birthday. Asking that my son, Grant, not have to spend every birthday for the rest of his life reliving his beloved Grandfather's death didn't seem like too much to ask. I was angry. My father was taken from me, wasn't that enough? I felt like I was being punished and so was my son. I reached the stage of anger.

I was stuck in that stage of anger for a very long time. I skipped the stage of bargaining and went directly to the stage of depression. It led to some bad choices on my part. I stopped caring about my health. I stopped exercising. I stopped worrying about what I put into my mouth. I ate when I felt like eating. I didn't necessarily eat too much, I just didn't care what I ate. Looking back now, I would consider it a form of "emotional eating", maybe not in the traditional sense, but I was eating in a disordered pattern as a way of coping.

The term "emotional eating" for me was not about eating and eating to dull the pain. For me, emotional eating was more about eating when it helped and not eating when the pain of my loss made even that smallest tasks, like eating, too much to handle. It seemed like one more chore that I didn't have the energy to complete. Had my husband, Mark, not stepped in and gently suggested that I should consider talking to someone about my grief, I might still be grieving.

When Mark suggested that I get help, it was the beginning of my stage of acceptance. I did speak to a psychologist. He asked me the questions that I needed to answer. He taught me about grieving in a way that would not undermine my health. He taught me to find positive ways to cope. I only had three sessions with the psychologist, that was enough to get me moving in the right direction. Having someone listen to me was very cathartic.

Each of us grieves differently and each of us copes differently. What I found most helpful was to change my pattern of coping from something negative to something positive. Instead of eating something unhealthy when I was feeling down, I stopped and thought about what I could do instead. Some days it meant beating the daylights out of my husband's very heavy sandbag. Sometimes it meant calling a friend to meet for a cup of coffee. Sometimes it meant doing something that I used to enjoy. Once I spent nearly two hours playing the piano while my kids were at school. I still remember that day and the joy and relief it brought to know that I wasn't treating my body destructively, but nurturing myself instead.

We all experience loss in our lives. Sometimes it is the physical loss of a loved one. Sometimes it is the loss of a dream that you had for your life that didn't come to fruition. Grieving is a necessary process when we have a loss. How we choose to grieve is up to us.

*I have accepted my Dad's death. I still think about him nearly every day. The difference now is that my thoughts center on good memories, not painful ones. I feel no shame or embarrassment in acknowledging that I asked for help when I needed it. I would encourage anyone experiencing loss to consider seeking guidance from a professional or member of the clergy.

Taking Off the Baby Weight

Mother and child fitness classes are a wonderful option for new moms

Image from My Health Guardian

"I guess that I should stop referring to it as baby weight, Jordan is five years old."

My friend Shelley* jokingly said this to me one afternoon. Shelley had lost the weight she gained with her first child, but had not been so lucky after the birth of her little boy, Jordan. Not only was she working part-time, she was a full-time graduate student. Before Jordan was even a year old, Shelley and her husband decided to divorce. The stress of trying to raise two children as a single parent, work and go to school plus the emotional issues that follow the break up of a marriage took a real toll on her body. She had put on a good deal of weight.

It's not hard to imagine gaining weight given the situation that Shelley was facing. Taking care of children and working are challenging enough but throw in the fact that she had to attend classes and study and you can see how little time she must have had to even think about eating right or exercise. If any Mom had an excuse to call it "baby weight", it was Shelley.

Prenatal fitness classes get you in shape for the delivery.

But when should women stop using the "baby weight" excuse? How long should it take to lose the baby weight? When I was pregnant with my first child, I read the famous "What to Expect When You Are Expecting" and a number of similar books regarding pregnancy and post-pregnancy. There were different schools of thought on this subject. Some books said to expect to be back to your pre-pregnancy weight around your child's first birthday. Lots of well meaning people gave me advice. Some said it could take up to two years. Others told me that the weight will melt off if I breast fed. It was all so confusing. I just hoped it wouldn't take a full year or longer to get my old body back.

When my son, Grant, was born I was so excited to lose the 50 lbs that I had gained. (Yes, I had thought of pregnancy as a license to eat.) I was going to start exercising as soon as humanly possible. Unfortunately, a c-section put exercise on hold. Not to fear, I thought, I can still eat really healthy and the weight will fall off, right? Wrong. I was perfect with my eating. I was breast feeding my baby every two hours and the weight didn't budge. On Thanksgiving day, four weeks post-partum, I was still at the same weight that I was the day I took our son home from the hospital.

With a c-section the rule of thumb is to wait six weeks before resuming exercise. I cheated a little (sorry Dr. Khan!) and started working out at the four week mark. Each night at 7:00 sharp my fabulous husband, Mark, took Grant to his nursery to play with him for one hour so I could exercise and shower. It felt so good to get that time to myself and to know that eventually the weight would come off. Once I started exercising I lost about 1-2 pounds each week. It took me four months of eating right 99% of the time and exercising every day for those four months to lose the weight. Had I not started exercising, I have a feeling that I would have kept those extra pounds and maybe found a few new ones after my second child was born.

Running strollers are perfect for Moms who can't afford to hire a sitter when they want to get a good workout.

Image from runningskirts.com

While I started to exercise to get rid of the baby weight, I continued because I liked how I felt and looked when I was exercising regularly. I got great results in a pretty limited amount of time. I had a supportive husband and was fortunate to be able to quit my job when my son was born. I didn't have to rush home from a job to fix dinner before I could even think about working out. Not all women have those luxuries. Shelley is a good example. If she had just a little time each day to exercise she might not have carried that extra weight for so long. More importantly, it would probably have relieved some of the stress she was certainly carrying around at that time.

I haven't seen Shelley in almost 5 years but a mutual friend told me she ran into to her last year and she looked terrific. Now that her children were older, 20 and 18, Shelley told her, she was able to spend some time taking care of herself. It may have taken Shelley 18 years, but she lost the baby weight!


*I chose not to use my friend's real name to respect her privacy.

Are You Looking For a Personal Trainer?

After a recent post where I wrote about hiring a personal trainer I received a few comments and questions regarding how I came to choose Gregg as my trainer. I treated finding a good trainer the same way that I would have treated finding any other health care professional. There were several areas that were important to me when looking for the best trainer for my needs:

1. A good work ethic-Is this person a hard worker?

2. Flexibility-Can I count on him/her to be flexible in working with my schedule or will I have to work around his/her schedule?

3. Knowledgeable-Does he/she have a good solid educational background in the field? Does his/her experience include my personal fitness needs? Will he/she be able to answer all of my questions?

4. Affordable Rates-Does he/she offer competitive rates? Would he/she be willing to work within my budget?

5. Training Philosophy-Does his/her approach to training incorporate both physical and mental aspects?

6. Personality-Do you respond to his/her personality? Does he/she seem enthusiastic about helping you? Does he/she seem confident in his/her ability to motivate me and help me to reach my goals?


I will admit, I am a tough customer. As consumers, we should demand high standards for the goods and services that we purchase. My initial reaction after talking to Gregg was that he could meet the standards that I set. If the answer to any of the questions above had been "no", I would have moved on.

Since I started training at American Mobile Fitness I have had the opportunity to meet some of the other trainers that Gregg has hired as well. I have been equally impressed with the credentials and experience that they have. I like that Gregg has hired both male and female trainers with a variety of specializations too including, arthritis, senior fitness, functional training, and pre and post-natal training. As well, they have experience working with a multitude of clients suffering from a variety of health issues like diabetes, joint replacements, cardiovascular issues and obesity, to name a few.

If you live in the Northwest Ohio/Southeast Michigan area, I would highly recommend American Mobile Fitness. However, if you don't live in the area, you can still train with Gregg or any of his trainers through an option called Virtual Personal Trainer. Any of the trainers at American Mobile Fitness can train your in real time via the internet. This isn't like some of the virtual training programs that are no different than the fitness dvd's that you can do in your own home. With Virtual Personal Trainer you get training that is individualized to your needs. In other words, you can get the same level of training that I get when I workout in the studio in the privacy of your own home. No two workouts will be the same. Really, how many times do you want Jillian Michaels, who I like to call The Devil in a Sports Bra, shouting at you to do the same moves you did yesterday? Tony Horton of P90X may be easy on the eyes, but some of the moves he does aren't so easy on the knees!

If you are interested in learning more about Virtual Personal Trainer, you can follow the link above or e-mail your questions to:

info@AmericanMobileFitness.com

What Kind of Lump is It?

Last night I started to get a little tingle in my throat. I started guzzling water and herbal tea. I told my body that under no conditions would it be allowed to be sick. This morning I woke up with the same tingle and the added joy of some chills. Apparently my body refused to acknowledge my instructions not to get sick. My body is behaving like a willful child who refuses to eat vegetables.

I was a little frustrated. I had plans today. I was going to the gym. I had just downloaded some new music to my I-pod to enjoy during my workout. I was going to do a little shopping for my upcoming vacation. Getting sick wasn't part of the plan. These little roadblocks in life always seem to happen at the most inopportune times, don't they?

While I don't relish the idea of staying in bed today, I do realize that it is just a small bump in the road. This morning I was reminded of something that a women I know told me about 10 years ago that changed my way of viewing problems. She told me to view my problems as lumps.

Is it a lump in your coffee, a lump in your throat or a lump in your breast?

Of course this little cold is nothing bigger than a lump in my coffee. By this time next week it will be gone for good. Most of my "problems" are the equivalent of a lump in my coffee. Occasionally, life has given me a lump in the throat the size of a grapefruit, but those have been few and far between.

I'll stay in bed today and get some rest. Maybe I'll read a good book to distract myself from that tickle in my throat. I'll make the best of this not-so-fun obstruction in the road. While I'm at it, I'll thank my lucky stars that it's only a lump in my coffee.

Swimsuit Season Already?

Hmmm, maybe I'll go with this swimsuit.

Late next week I'm heading off to the Bahamas for a little fun in the sun. This vacation has been in the works for about 4 or 5 months. The last time my husband and I went on vacation I spent the whole time in a cover-up, too embarrassed by the extra 10 pounds I'd been carrying around to reveal my swimsuit. Since I'm a little vertically challenged, only about 5'4", that extra 10 pounds made a big difference. I didn't let it spoil my good time, but I wished that I wasn't so self-conscious of the way my body looked. I vowed that the next time we went on vacation the cover-up would be coming off.

A skirted swimsuit is a great alternative to a cover-up. This one from Wal-Mart is only $30.

Once the reservations were in place and the down payment paid, reality set in. I needed to get to work if I was going to get in swimsuit shape. The first month or two I was working out at the gym about 3 times each week at what I thought was a good level of intensity. I just wasn't seeing the results that I wanted. It was at this point that I found Gregg from American Mobile Fitness and the hard work began.

It's been about 12 weeks since I started training with Gregg. Four weeks ago I added a second session each week with another trainer, Kathy. In that time I've noticed some dramatic changes to my body. I'm so much stronger. I don't have knee pain anymore. I'm starting to see some nice definition in my once rounded abdominal area. The muscles in my arms are starting to make an appearance. Last Friday I was thrilled when Kathy told me she could really see my triceps working while I was doing a kickback. Like most women, that is one of my trouble areas.

While I'm not going to be asked to pose for the cover of The Sports Illustrated swimsuit issue, I think I'm ready to ditch the cover-up on this trip. My legs may still harbor some cellulite and there is a small pooch going on just below my belly button, but I'll deal with it. (That is why God invented the tankini!) One of the great things about working out is the confidence that you get as you become stronger. My body may not look perfect on the outside, but I feel amazing on the inside.

A few of the things that I have learned since I've been working with Gregg and Kathy that have lead to my feeling of success:

-Results only come if you are willing to push yourself and work more intensely

-Working out is supposed to be challenging (Gregg gives me this pep talk when I tell him I feel wimpy!)

-Three times a week isn't enough to get great results. A minimum of 5 days is a must.

-Determining which foods make willpower fly out the window is a good move (For me it is chocolate and Goldfish crackers. I no longer buy these items. If they are in the house, it's too easy to give in to temptation.)

-When strength training, start off with a difficult exercise that gets your heart pumping. This gives you the benefits of a cardiovascular workout.

-All movement originates from the core of your body. Core training should be a priority.

-It doesn't take long to start seeing and feeling the results of strength training. (It only took about 4 weeks to be pain-free in my knees!)

-You have to schedule workouts just like you schedule haircuts or dental appointments. (Would I have kept these appointments if I didn't have a trainer waiting to meet with me? I'd like to think so, but that accountability made it so much easier.)


*A final thought to those who are intimidated by the idea of working with a personal trainer: Trainers are there to help you, not to judge you. Most people who seek their help do so because they can't do it on their own. They work with people at all levels of fitness. They are familiar with a multitude of issues. This includes emotional issues. Whatever areas you need to improve, they have most likely already dealt with in assisting another client. Don't let your size or level of fitness stand in the way of seeking professional help.

Can You Take Advice From Someone Who Hasn't "Been There"?

Dr. Mehmet Oz is a great source for advice regarding health and fitness.

Last week I did a post about the "Health Police", you know, those annoying people who give you unsolicited advice about everything from what to eat to how to exercise. But what about when you do want advice. Who do you turn to when you are in need of a little guidance about health related issues?

Normally, I would assume that the majority of people turn to a professional or someone who has been successful in the area in which they are interested in learning more information. However, in the past couple of months since I've been blogging about fitness, I've noticed many hesitate to take the advice of someone they deem "skinny". Over and over I have read posts from individuals hoping to lose weight that sound something like this:

"Why would I take advice from her/him? She/He has never had a weight problem."

or

"Don't give me advice if you don't know what it's like to be 100 pounds overweight."

Just a question, my intention is not to insult anyone's logic, but....doesn't it make sense to consider listening to the advice of someone who has always been successful? Why hesitate to get advice from someone who might hold the key to helping you get better results?

This is just my opinion, but when I need advice, I like to consult someone with a proven track record of success. Sometimes this is a person who has overcome a problem in the past and is currently in a good place, but often it is a person who has never had the problem, but does have the educational background and/or experience to lead me. This works for me. For instance, when I was not getting the results from my self-prescribed workout routine I consulted my personal trainer, Gregg. As far as I know, he has never had a weight problem, but he knows his stuff and I'm getting results with his guidance.

I enjoy reading what is currently working for people on the road to a healthier life. I have picked up some great tips this way. That said, I am still more likely to follow the advice of someone who is in the place I would like to reach whether or not they have struggled to arrive at their destination. (Not to worry, I would never follow advice that involves unhealthy approaches or get-thin-quick schemes.) Being open-minded and willing to listen has been a big help in reaching some of my personal goals.

I would love to hear your opinion. Is there a reason why you hesitate to take advice from someone?

*If you are looking for some inspiration from someone who has "been there", be sure to check out "Fit to the Finish". Diane has lost 150 pounds and has kept the weight off for 12 years.

The Unexpected Benefits of Fitness

Image from Dreveryone.net

When I started on this journey, my goal was to increase my level of fitness and overall health. I wanted to reduce knee pain, increase my strength and have more stamina in my every day life. In the past 12 weeks, I have started to accomplish some of these goals. The knee pain is gone. I have so much more energy. I am far stronger than I was when I started. As a matter of fact, the night before I had my fitness assessment at American Mobile Fitness, I could only perform 3 regular push-ups (one good one and two very poor ones!) The last time I checked, I could easily do over 20 push-ups. I couldn't be happier. What I didn't count on was the other positive changes that would occur as the result of my efforts.

With an increase in fitness, you are bound to feel more energetic and to accomplish more in a shorter period of time. I have definitely found this to be true, but on top of that, I've also noticed a change in my overall feeling of mental well-being. I'm a happier person since I took charge of my fitness. Maybe it's due to the release of endorphins during my workouts. According to Webmd.com, endorphins are "...natural chemicals similar to morphine that cause a feeling of happiness."

Image from Blaugh.com

Although I still have the same stresses in my life that I had prior to changing my exercise habits, I feel less stressed in my daily life. I'm less likely to sweat the small stuff. I am more open to changes in my schedule. I feel more at peace now than I have ever felt in my life. I'm a more effective parent and wife because of this.

I am so grateful to Kathy and Gregg, my two trainers, who have encouraged my efforts and taught me that I can work harder than I ever thought was possible. While I love the changes that are occurring on the outside, the changes that have taken place on the inside have brought me a far greater reward.

What positive changes have you noticed since changing your habits?