Time Out

It's been a month since I posted a new entry to my blog.   In addition to dealing with a stressful beginning to the new semester at work, I have been focusing my energy on a few outside projects.  I am super excited about them both.

At work we are having a weight loss competition. I am the cheerleader behind the scenes.  In addition to losing weight, we also are doing a Couch to 5K run camp.  In my off time, I look for good articles about nutrition, weight loss and fitness to share with the group.  I also try to keep the fun in it by adding a little humor to keep the journey more light hearted.  Truth be told, I am pleased with how things are going with the group.  The process has me doing some serious soul searching about my own journey...where I've been, how I got to where I am and where I am going.  Not sure I have answers for me just yet, but I feel really great!

This is Diana and I after this week's Couch to 5K clinic.   One group of us walks and some of us do interval training.  The kids love to see us walking/running in the halls.

My church is sponsoring another Women's Conference this year. I spoke last year at one of the breakout sessions:

Sharing my story last year.

This year I was invited to do another breakout session.   I am doing two sessions.  One is entitled, "Unlocking the Secrets to a Healthy Life" and the second is "Going Deeper, Unlocking a Closer Relationship with God."  Over the past few weeks, I have been putting together the materials I want to share and organizing my presentations.  Last year I was so nervous. but this year I am so excited about them both.  I feel like everything is coming together, it's truly a "God Plan."

A time to search and a time to give up, a time to keep and a time to throw away.
Ecclesiastes 3:6

If you are in the area. I hope you will come to the conference.  It hopes to be AMAZING!  We have planned for several amazing speakers, as well as incredible music, with a dessert bar following the Friday evening event.  I always find the conference to be incredibly refreshing and rewarding.  You can register online at Evangel Assembly: Women's Conference.  The early bird special is $25 until February 26.  You are well worth the investment and you'll be glad you came!

I feel like I am doing a commercial.  I am just so excited about this, I can't help it!

In other news...

How about my favorite team?

I LOVE the New England Patriots!!  I do! I do!  And I do think that Tom Brady is the Greatest Of ALL Time!  (That's why they call him the GOAT, by the way, in case you didn't know!)  And if you, like me, were watching the game on Sunday, you probably thought it was all over for the Pats pretty early on in the game.  It was like nothing I have ever seen or ever imagined to see them come back the way they did.  I couldn't believe what was happening before my eyes.

I have a lot I want to talk about, so I will probably write a few different blog entries, but I want to finish with this last thought.

Today is (January 11, 2017)  February 11, 2017*.  We are six weeks into the New Year.  Many people start to try to lose weight or start an exercise at the beginning of the year and right about now, when you don't see the results you hope for, this is when you want to throw in the towel and give up.  I have talked to a few people who have told me, "I just can't do this."  or  "This is just not the right time for me."

I seriously want to stand up and scream at them, "WHAT DO YOU MEAN?  STOP TALKING LIKE THAT!"

It was exactly three years ago this week when I was ready to give up.  I remember feeling so discouraged.  I had lost 7 lbs. in six weeks and I was working my butt off at the gym and I felt like there was no point.  I was going to be obese forever.  Obesity runs in my family, as does diabetes.  I'm doomed, there's no point.  I did the calculations.  If I gained another 30 or 40 lbs, I'd be a candidate for weight loss surgery and then maybe I can lose the weight.  This is seriously what I thought.  Why bother?

If you are feeling like that at all, I want you to take a deep breath and call a time out for yourself.  You are at a cross roads between "Yes, I can" and "No, I can't."  Only you get to choose which way you go.  Only you.  You are the ONE voice in your head that makes that call.

So, I call a 

That's right.  Instead of giving up and giving into your fears and self doubts, take a step back and reassess.  If what you are doing isn't working, try something different.  Don't go crazy and reinvent the wheel, but do examine your  habits.  Ask yourself a few questions:

Am I giving this my all?

Am I working out consistently?  

30 minutes per day is better than one two hour workout per week.

Am I drinking enough water?  

8 glasses minimum!!!  EVERY DAY!

Am I eating enough protein?  

You should be eating between 20 - 25 g of protein with every meal.  Eat protein rich snacks as well.

Am I eating enough?  

If you are under eating, you may be slowing your metabolism to the point that it's not functioning adequately.

Are you eating too much sugar and simple carbohydrates?  

Carbs are good for you.  Contrary to popular belief, they are not evil.  But sugar is enemy number one and too much will sabotage your efforts.  Be smart about the carbs you eat.

Visit your doctor before starting a new diet or exercises regimen!

You may need to visit your doctor and make sure everything is okay with you physically.  In fact, I encourage you to do that before you even start a weight loss plan or exercise routine.  If you are doing everything "right" and are still not seeing results, you may have something else going on with you.

If I had given up three years ago when I was ready to quit, I would still be fat.  I would still suffer from chronic pain like I did.  I'd probably have diabetes by now.  I know I would be miserable.  I can't tell you  how glad I am that I took time to reassess what I was doing.  It took me time to get it right, but I never gave up!  Don't quit!

This is me in 2011.

This is me today:

I have such a hard time with selfies in the mirror.  Seriously, what do you look at?  I can only laugh at the expressions on my face.

Fight the good fight, finish the race, remain faithful!
adapted from 2 Timothy 4:7

*WHOOPS!  Sorry about that!!!  Yikes! I guess my brain doesn't quite work right.  Someone messaged me that I put the wrong date.  SMH

Questions for you: (answer in the comment section below)

Do you ever need a time out?  How are you doing with your New Years resolutions?  Are you sticking with it?  Do you need to step back and reasses?

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With Us

Can I hear a big sigh of relief from every Mom out there who celebrates Christmas?  This is the craziest time of year for anyone who has a child under the age of "I still believe."  (Whatever age that might be for your kid/s.)  Even after your kids "get it," the fact remains that there are still gifts to buy, wrap and put under the tree ... Preparations.  Parties.  Baking.  Cooking.  Shopping.  Work.  Don't even want to look at the credit card bills.  Sigh.

Our Christmas tree.  It's a little lopsided at the top, but I think it's super pretty this year.

This song seriously wraps up how I feel in a little more than three minutes:

Just Breathe by Johnny Diaz

Third cup of joe just to get me through the day.

I want to make the most of time, but I feel it slip away...

♬ ♪ ♩ ♫

My son's birthday is December 13, which added a whole new level of crazy to the month.  Even though my kids are still home, they are grown / growing up.  We don't have to attend 15 different Christmas parties anymore.  And...I don't have to go with them everywhere.  It's a huge sigh of relief. 

Love the lipstick...and the Snapchat filters.
Follow me:  tracoleman993

I used to say that December 26 was my favorite day of the year because FINALLY it was all over.  I seriously hated the stress.  How I kept it together, I don't know.  I do know what I do now and it has made all the difference for me in making the Christmas season truly joyful.

This is me today, as I write this blog.  No makeup.  Messy hair.  Listening to Youtube while my son has his friends over.
How Can It Be by Lauren Daigle is currently playing.  I so enjoy this time after Christmas to find myself again.

Christmas music all day every day.  Yes, from Thanksgiving until Christmas, it's nothing but Carols all day.  Our local radio station plays nothing but Christmas music during that time, so I'm tuned in all the time.  At work, I play a variety of Christmas tunes on YouTube.  I'm a little slow to the uptake, but I found that YouTube has a mix of different songs that are comparable to what you chose and it plays pretty much all day.  Go ahead and give it a try.  Search for your favorite song on YouTube and on the right side bar, there are other suggestions.  Towards the top, it says, "50 videos +" and "Mix -" with the name of your song.  Click on that and you can listen all day.

It's been so relaxing for me while I've been working.  I heard this song last week:

Light of the World by Lauren Daigle

The world waits for a miracle

The heart longs for a little bit of hope

O come O come Emmanuel

O Come O Come Emmanuel is probably my absolute favorite Christmas song.  I love the depth of it, the broad spectrum of the notes.  It touches me more than any other song.  So when I heard this one, with the "O come O come Emmanuel" as the refrain and "Glory to the light of the world."  I was moved.

Why do we even sing, "Emmanuel"?  What's the big deal?  In the Bible, Isaiah prophesied:

Therefore the Lord himself will give you a sign:  

The virgin will conceive and give birth to a son, and will call him Immanuel.

Isaiah 7:14

In the New Testament, Matthew repeats this prophesy and explains that Immanuel means, "God with us."  (Matthew 1:23)

God with us.  

Jesus was born to be God in flesh, to be with us and live here with us.

But that was over 2,000 years ago.  Jesus died.  Really?  God with us?  

Yes.  He is with us.  Even today.  In the hecticness of life.  In our pain.  In our joy.  In our sorrow.  He is with us.  God is with us.

O come, O come, Emmanuel.  

We sing this familiar Christmas carol, calling, "Come, be with us."  He is not just with us at Christmas.   He never wants us to live a rat race life, let alone spin ourselves into such a craze to celebrate His birth.  I guarantee that.  In fact, with all the secularism of Christmas, the exorbitant shopping and lack of peace we experience during this holiday season, one might say we actually remove ourselves from Him for the sake of celebrating His coming, His birth, His return.  

As you wind down into the New Year, think about this.  God is with us.  He is with you.  Sometimes it's hard to feel it.  To know He is here, by our side.  But in the stillness and quiet, he is as close as you allow him to be.  Close your eyes.  Listen.  

God with us.

Questions for you...(Answer in the comment section below.)
If you celebrate it, do you love Christmas?  What's the best part?   Are you still listening to Christmas carols like me?

Are you up to speed on my series on wellness?  Check it out!

Radio Silence

The Empty Fridge Syndrome

Put a Little Love in Your Step

On Friendship

Breakfast 101

Not a Runner

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Where have I been?

This past month has been a whirlwind.

My "diet" went completely out the window.

My bike was in the shop and the puppy ate my helmet, so I took an unexpected 3 week break from riding.  Almost gave up completely on doing this years' Ride To Remember.  I just didn't see the point. Why bother? You can't do this ride if you aren't training for it.

Ride to Remember, 2015

I finally finished the master schedule at work, which was excruciating and mentally consuming. I never want to do it again. I become everyone's worst enemy because they don't like the schedule, they don't like how it came out, there is this, that or the other problem. I have seriously had it.  School starts tomorrow, can you tell I am frustrated??

During our Faculty Meeting on Thursday, the other counselors and I were sitting on the floor in the auditorium working on our students' schedules.  I am sooo over it!

I had exactly two days off this summer. Two.

If you count the 4th of July, I had three days off.
During my long weekend "vacation", we went up to Little Allum Pond and spent the afternoon relaxing on the water with some friends.

Not being a quitter, I started training for the Ride to Remember three weeks ago, and resolved to stick to my 3 x week goal.  So far, so good. I feel STRONG and am enjoying riding more than I remember. In fact, I love it.  (I loved it before, but sometimes you forget how much.)

Rode for almost 70 miles last Saturday with over 4K of climbing.  Had an amazing time!  This is me at the top of Mt. Skinner.

Removing all dietary restrictions (not that I really had any, but...) and eating whatever I want  (when I'm hungry) has given me a lot more energy to ride this year. I feel like my "care free" food attitude has made a big difference in my energy level.

Did the Southwick Rail Trail a couple weeks ago.

Why haven't I been keeping up the blog?

I hinted to you that I've been going through something personal this year and it has really taken a toll on me emotionally.  I haven't been going to the gym as much as I am used to either because I'm in such a rut that I can only focus on one thing at a time. Right now, it's riding.

Sooooo hot!!!  First ride out withe my new gears and new helmet.  Talk about sweat!!!

Sleep was escaping me, and often still does. But the sheer exhaustion from riding my bike 100-125 miles per week has made sleep much easier.

I am largely in survival mode right now, makes it very difficult to write motivational blog entries.  Practicing what I preach during tough times is an internal struggle.  I can't give up. I know that.

Here are some truths I need to remind myself of daily....

The Lord your God is in your midst, a mighty one who will save; he will rejoice over you with gladness; he will quiet you by his love; he will exult over you with loud singing.
Zephaniah 3:17

Seek the Lord and his strength; seek his presence continually!
1 Chronicles 16:11

The Ride to Remember 2015 is in a little less than three weeks.  I am actually looking forward to it!  In a few minutes, I'm going out for a ride.  Maybe I will be able to shake off some of the stress from getting ready for school to start tomorrow!

Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.
1 Corinthians 15:58

To close, here's a message I got this morning from my dear friend Amy:

"God knows and wants us to lean into him...be very vulnerable...but it's the safest place to be."

Advice to live by...

Question for you...Answer in the comment section below.

Are you excited about "Back to School?"
What fun / exciting things did you do this summer?

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Suicide Squirrels

June is the busiest time of year for me. Between graduations, grades closing, summer school and scheduling classes for the following school year, it is crazy.  Not only do I work longer hours than normal, I often have several evening and weekend engagements.

Photo by Springfield Public Schools.
Both me and my friend Erica were this student's counselors at one point in his years at Commerce.

The pressure is outrageous at this time of year. It's hard to describe unless you've been there.  There are times when I feel like I everything is going to implode.

To make matters worse, I hurt my shoulder about a month ago. I don't know how I did it. It was bothering me and hasn't improved at all. The pain wakes me up at night, which has made sleep difficult.  I saw the doctor yesterday.  I have a prescription for 800 mg of ibuprofen and physical therapy.  No weight lifting indefinitely.  I could cry.  10 Effective Physical Therapy Exercises to Treat Shoulder Pain.

...   ...   ...  ...   ...  ...   ...

The other night, after a particularly stressful day, I went for a bike ride. I wanted to get in some decent miles.  Instead of focusing on climbing (hills have to be part of my training regimen ... and I don't even mind them), I wanted speed.  I set out with no particular route in mind, just to move my body.

The day's troubles weighed heavily on me.  There was a significant amount of drama this week at work.  I can typically handle the students' drama.  I had a busy day planned, which was interrupted by a few unexpected hurdles.  One case in particular really upset me...  

When I left the house, it was about 5:30 p.m., so it was rush hour and the traffic was crazy.  "Find some quieter roads, Coleman."  I made my way to the back side of Forest Park, Springfield's largest park, and road along the edges, out of the way of cars.  I was about 10 miles into my ride and my legs felt good.

Work...what makes all the madness worse is when the adults in the building go after each other, or refuse to help each other.  The WORSE thing someone can say to or around me is, "No, that's not my job" OR "No, I don't want to do that." 

As I headed towards Enfield, I started to think about the time and considered which route I should use to head back home.  I do not like to ride my bike too close to sunset.  It's hard enough for drivers to see me with plenty of sunlight, but dusk is far worse than even riding after dark.  My focus was speed, not hills, so I mentally plotted a route home.  I was beginning to feel the stress peel off my shoulders.

 Sometimes it's just blowing off steam with each other.  Other times it's personal.  Lately I have been feeling like there are daggers in my back as soon as I leave the room.  Not with everyone, just some.  If you have something to say, say it.  Don't talk about me or my colleagues behind our backs.  I'll take the venting any day.

About 2/3 of the way through my ride, a squirrel came darting out of the grass and ran right into my tires. I could see it out of the corner of my eye.  There was nothing I could do. The darn thing just offed itself.  I hate to admit it, but it didn't even bother me...

Last week a squirrel darted out into the driveway at school and one of the counselors I work with ran over it.  She was devastated.  I couldn't help but think about the difference in our responses.  I chuckled to myself.  Stupid squirrel.

A few miles from my house, I got a cramp in my back and had to stop.  Every time this happens, I think to myself, "Will I be able to make it home?"  After my fall last summer, I seriously contemplated calling my husband to come pick me up.  I rested for a couple minutes, stretched as best I could.  Got back on my bike.

Stupid stupid squirrel.  Why did the darn thing run out into my bike?  My shoulder is holding up pretty well, no pain.  The week's stress feels less troublesome.

Construction.  They have finally decided to repave these roads that were all torn up the past year+.  

Finally.  But, ouch, that bump hurt.  

I was almost home.  

You did good.  This was a good ride.  But the squirrel...

This was a different blog entry for me.  I wanted to show how exercise helps deal with stress, while simultaneously helping you achieve your fitness goals.  I have not been riding my bike as much this spring.  I have had a lot going on, so I've chosen to keep the bike on the rack, to focus on getting everything else done.  Honestly, this hasn't resulted in me accomplishing anything.  This week I realized how much I need to ride my bike.  It's my therapy.

Last night the Women's Ministry at my church sponsored a "Girls Just Wanna Have Fun" night.  We ate snacks and goodies, sang Karaoke, played games, did some Zumba and danced the night away.  I had an amazing time.  I told a couple of the ladies how difficult June is for me.  It's just a very stressful month.  It's like this every year.  I told them about my bike ride the night before and they responded with, "35 miles?  I can't do that!"  I couldn't do it a little more than a year ago either.  I started riding my bike to train for the Ride to Remember and ended up loving it.  I still love it.  I will do the Ride again this year, but there is none of the stress associated with last year's training.  So this year's focus is on improving my riding overall.

It's amazing how much something you ENJOY can help you deal with your troubles.  Don't neglect what matters.

When I got home, I sat down to relax.  Leia immediately sat next to me and put her chin on my leg.  As crazy as she is, she makes my day every day.

Questions for you...
How do you deal with stress?  Have you ever run over a squirrel?  Did you feel bad?

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It's Time to Graduate

Instead of my traditional blog, this will be more of a photo blog...

This past week has been busy, but I'm not really sure that is the right word.  This sums it up...

Let me back up...

Last weekend was fantastic.  Our friends bought a cottage on Little Alum Pond, so we went up to spend the day.  Had an amazing and relaxing time.  We went kayaking and I even tried their stand-up paddle board (SUP).  It was awesome, I think I found a new favorite pastime.

My iPhone is allergic to water, so no pics of me on the SUP.  I loved it!  All in all, it was a perfect day.

Sunday, after I worked out, my shoulder was killing me.  It was sore when I went to the gym, so I took it easy.  I don't think I did anything at the gym, but afterwards, I was in excruciating pain.

Monday, my stomach was off and I was quite sick in the afternoon.

Tuesday, Jenna and I planted a rock garden out front.  I'm looking forward to the flowers blooming.

Wednesday was the BIG day!!! My son graduated from high school.  I am so proud of him.  Words cannot express...

Thursday was the worst day I had at work all year.  Without going into any specifics, I don't remember having had such a bad day.

I never got to eat my salad with grilled chicken because things got so hectic.
I grabbed this at Costco for a quick "on the go" lunch.

That night was my godson's band concert.  He just started playing the trumpet in October last year.  The band was amazing.  Sam did an AWESOME job. (Sam is on the far left, in the front.)

Friday I left work a little early (with permission) to start getting ready for Joey's graduation party.  The rest of the day was spent shopping and cleaning.  No pictures of Friday.

Yesterday was the party and it was a blast!  We did the traditional grilling (hamburgers, hot dogs and chicken), but instead of traditional picnic sides, we had a baked potato bar and a sundae bar, which were a big hit!

Some of the leftovers.  I didn't take any pictures yesterday because I was busy putting food out and talking to our guests. 

Had this for dinner tonight....yummy!

It was an amazing time.  Our friends and family came out to join us in celebrating Joey's big day.  There were teenagers here until...  Well, actually, there are a few still here!  They are sleeping on the floor upstairs.

Bottom picture is Joey and his friends from elementary school, who all graduated this year from their respective high schools.  They are still friends!

After 18 years, one month and 15 days, our "baby" has grown up!  It's no longer the cute little boy with the Bob the Builder shirt on his way to Preschool, we now have a young man with us.

"For I know the plans I have for you," declares the Lord, "plans to prosper you and not to harm you, plans to give you hope and a future."
Jeremiah 29:11

Today is Graduation Sunday at church, where they recognize the graduates.

It's also my friend's baby shower.

That's Erica (top left pic, on the left)...the cupcakes were YUMMY!

Tomorrow is my school's graduation.  It will be a LONG day for me.

My turn to graduate is next.  I've been delinquent with finishing my portfolio, so with all the craziness done, it's time to send the circus on its way and fill in the few missing pieces, type it all up and sent it out.

With the sore shoulder (I am starting to think I should see the doctor) and my busy schedule, both my workouts and my nutrition have been off.  The trick is being conscious of where you are going and making sure you don't veer too far off track.  It's time to get back to basics.

I'll leave you with this completely unrelated picture, just to make your day!

Princess Leia:  Isn't she soooooo cute?  As crazy as she is, she brightens my day every day.

Questions for you...
What are you up to this weekend?  What makes you happy when you are overwhelmed or stressed?

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Far from Perfect

Hello friends! It's been a long time since I've taken a moment to write. I wanted to share with you what I've been experiencing the past month or so. I was supposed to finish my field experience for my degree back in December, but I didn't really even start logging the hours until February. (That's after I was supposed to already be done.) As much as I like to write and share my thoughts with you on my blog, it's an entirely different story writing about what I do every day and applying it to my goal of becoming a principal someday. This has been a grueling experience for me! It's taking me hours and days even. Because I don't like it, it's excruciatingly painful.

I have no life right now, except this.  This is my daily Snapchat.  Me at Starbucks, writing in my journal, trying to catch up.

I've been going to Starbucks as much as I can and writing there without distractions- nothing to keep me from writing. I can't do laundry, watch Netflix or work out if I am at Starbucks writing my journal. Like I said, I should've been done with this in December.

The stress from this has kicked in my depression which feels like a wet blanket covering me. And I really can't seem to get the blanket off of me.  I know that this is all related to stress from finishing this up and stuff that's been going on at work, but it's not a fun experience to go through.

I waited patiently for the Lord; he turned to me and heard my cry.  He lifted me out of the slim pit, out of the mud and mire; he set my feet on a rock and gave me a firm place to stand.  He put a new song in my mouth, a hymn of praise to our God.  Many will see and fear the Lord and put their trust in him.
Psalm 40:1-3 NIV

I'm trying to be really good about my nutrition and I'm still working out at least four days a week.  I have been taking more days off from the gym than I'm used to. This just adds to my anxiety, because there's that fear of getting fat, you know? When you've been on yo-yo diets most of your adult life and you gain the weight back every time, you really don't want to get fat again.

I've taken to eating more of "whatever I want" more and more often.  It's like walking on a frozen pond after a thaw.  Not very smart.  But the donut was sooooooooooo good.

If you've never been fat before, it's hard for you to understand what I'm talking about. But if you've been on a diet and lost weight, you know how easy it is to rebound. So I'm trying hard to be good about my nutrition and exercise even if I can't make it to the gym every day.  

When you feel like this, it's hard to even look forward to anything. 

Last week, my husband and I are celebrated our 25th wedding anniversary!  I can't even believe it, it doesn't seem real. He is my best friend, I love him with my whole heart. 25 years!  I don't feel old enough to be married that long.

Brian & I on our wedding day, 25 years ago.

We're going to go away for anniversary, but probably not until the fall. It's hard when you're feeling overwhelmed with everything to look forward to things like celebrating your anniversary, planning a vacation, or even going to the beach this summer.  

We took a day to sneak away and went to Mohegan Sun.  It was a nice get away.  No work - Brian would not let me and I needed the reprieve.

In thinking about this, I realize that I'm just not perfect. I don't have it all together, I probably never will. But I realize that's OK. My husband loves me anyway.  My kids think I'm all right too. And hopefully if you're reading this you think I'm OK.  This was never about being perfect, it was about achieving my goals, and right now that's what I'm working really hard to do. Finishing my degree is all that matters, and I know that it is going to be a lot of hard work.  I have it in me to make it happen.

Meanwhile, please stay tuned as I will be back to blogging regularly when all this is done!

Look how much my Princess Leia is growing up!  Long walks with her are good for both of us!

I've taken a serious liking to iHeart Radio.  My favorite channel is Top 40 Workout.  This channel has an awesome collection of upbeat, leg stomping music.  I also really like K-Love, which has uplifting, inspirational Christian music which is good for my soul.  It just depends on what I'm in the mood to hear.  What I like about iHeart Radio is that it seems to be intuitive...it knows that I have a crazy eclectic taste in music and it combines some outrageous styles of music which keeps my groove on whether I am writing, walking the dog or working out.  Check out these favorites...  (I told you, I'm eclectic!)

Here in Your Presence

by New Life Worship

I'm Straight

by Fetty wap

Cake by the Ocean

by DNCE

Questions for you:  (Answer in the comments below.)

What's your favorite workout song?  What's your favorite coffee spot?

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