We left Springfield, MA at about 7:00 a.m. It was 102 miles to the Massachusetts State House, arriving shortly after 5:00 p.m. We had a couple breaks during the day, so our actual riding time was a little over eight hours.
I will write more about this year's experience, but I wanted to give you a peak at our day.
Dad came down to send us off. I really appreciated him being there.
A sea of blue...this is where we started.
We had six rest stops along the way, where we were able to hydrate, get some nutrition and...
Use the restroom. At Boston College, the only rest rooms available were the ones on the Peter Pan buses that came with us. I had to go soooo bad. Yikes!
Our ride was great all day! Seriously, I had plenty of energy. I felt good. But the last few miles were the most exhilarating. Look at the Prudential building off in the distance! So awesome!
Boston Strong! That's right!
The finish line of the Boston Marathon.
My riding buddy, Joe. He and my husband did the ride together the first year. Brian did it last year and said, "This is not for me." So Joe & I rode together all day. It was a good great ride.
We did it!!! We made it! And I felt great.
There is so much to say about the day and I promise to write more and tell you about this year's experience. This morning I am exhausted. My shoulder was in excruciating pain last night. It's sore today, but I feel better. I Stay tuned...
Body Beautiful
I'm working on a post about body image, and I'm hoping you'll give me some feedback for the post. Please answer the survey above, or check it out here: What Would You Change? You can email me your answers if you like.
Questions for you (answer in the comment section below): Have you ever dreamed the impossible and made that dream come true? What was your dream? How did you make it happen? Or Do you have a dream that really means a lot to you to accomplish? What's keeping you from making it happen?
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According to the nursery rhyme, it's sugar and spice and everything nice. And THAT was definitely the case for me before I started my journey towards fitness. Yes, give me sugar and throw in a little spice and I was in LOVE.
But in the fall, especially now, it's Pumpkin Spice that I LOVE!
It's really a problem...
I bought ALL of this pumpkin spice stuff at different times.
The Pumpkin Caramel tea by Tea Guys is my FAVORITE!!!
And YES, I did eat that pumpkin donut!
When I got serious about watching my nutrition, I started eating Greek Yogurt and a LOT of it. It's higher in protein and satisfies my sweet tooth or need for ice cream when I'm in a pinch. I eat one for my morning snack every day. I can't resist. Oikos Triple Zero is my favorite! It has only 130 calories and 15 grams of protein. That's a lot!
But, for the Pumpkin Spice Season, I stocked up on pumpkin Greek yogurt. Yes, I've officially made pumpkin spice its own season!
I've tried them all. The Dannon Light & Fit tastes a little too "diet" to me. I think they put artificial sweeteners in it. Not crazy about it. The Chobani flavors are good, but my favorite is the Oikos Pumpkin Pie. It tastes like creamy pumpkin pie filling. It's DELICIOUS!
In other news, my son is practicing to get his license. He's 18 and he really should already have it. I'm not sure who is afraid to let go, me or him.
It's definitely me!
Saturday, I will be participating in my second Ride to Remember, which is a 106 mile bike ride from downtown Springfield, MA to Boston, MA. The ride is meant to honor the lives of fallen police officers. This year, we are riding to honor Massachusetts State Trooper Thomas Clardy and Auburn Police Officer Ronald Terentino, Jr. Both of these officers gave their lives in the line of duty this year.
Ride to Remember 2015
I got my nails done just for the ride. Kate did a great job!
I know I wrote recently about how much I love this time of year, but it's true.
Check out the mums I bought today. They aren't quite fully bloomed yet, but they will be so pretty if I remember to water them. I want to get a variety of colors. These were the only ones I could distinguish at the market. The others were all closed up. I think the purple and orange ones are my favorite.
What are little boys made of?
Snips and snails and puppy dog tails.
I'm working on a post about body image, and I'm hoping you'll give me some feedback for the post. Please answer the survey above, or check it out here: What Would You Change? You can email me your answers if you like.
Questions for you (answer in the comment section below): What's your favorite Pumpkin Spice flavored or scented thing? Pumpkin Pie or Apple Pie?
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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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Since that time, I've learned a few more things...and I want to share them here.
The GOOD and the BAD: Part Three.
GOOD: What used to be important no longer is.
I used to participate in 101 different activities.
Participating in every activity I could was a coping mechanism for me to deal with my anxiety. If I was busy, I didn't have time to be anxious. The activity train was seriously unhealthy. In March, I shared my story with some ladies at my church's annual Women's Conference. These are my Size 18 jeans I wore before I lost the weight.
I was a wokaholic.
When I was home, I had no energy and was a complete couch potato.
Now that my focus has changed from doing everything I could put my hands into and from working 10 - 12 hours / day, I use the extra time to take care of myself. I workout nearly every day. We eat healthy meals. And I hardly ever watch TV. (Although lately I have been catching up on some Netflix.)
I can honestly say I don't miss my old way of life and I feel free from all of the obligations.
BAD: Constipation Despite all the water I drink and the vegetables I eat, constipation is a nasty accompaniment to the weight loss. Not everyone has this problem, but it plagues me. I've added a fourth macro to my nutrition. Fiber. The recommended daily amount of fiber for women is 25 grams. I eat about 40 grams on average. I even started taking Metamucil, and that did not help. So now I take Miralax and it helps sometimes. But more often than not, I feel bloated and if my weight is up on the scale, chances are it's due to that. I wish there was a magic wand I could wave to get rid of that feeling.
GOOD: Cooking becomes enjoyable.
I used to hate to cook. Maybe not hate, but I really did not enjoy it. Now, I enjoy looking at and trying new recipes. It is fun to try new ways to make your own recipes healthier or tastier. Speaking of tasty. Have you checked out any of the Tasty videos? They have super easy recipes, with few ingredients and they show you how to make it on video. This is one of my favorites:
Mongolian Beef Crock Pot
Meal planning has become an essential part of my life. I like to try new things, keeping in mind what's easy to cook, and what my family would like. I use my crock pot as often as possible. It has almost made its home upstairs in my kitchen, instead of on the shelf in the basement.
BAD: You lose some of your friends.
Yeah. True story.
I have friends that I used to spend a lot of time with who did not join me on my road to fitness. Keep in mind, this has been a two year journey, so while I was working out and trying to be careful about my nutrition, they were living the same way they always had, only I wasn't doing it with them. When everyone realized this isn't a gimmick for me, that I really mean what I say and my lifestyle really has changed, I think I intimidated some of them. In fact, I know it.
I have actually been told, "I'm jealous of you," and "I can't work out with you. Do you look at yourself? I would be embarrassed to work out with you."
It is a bit hard to accept. But at the same time, I have changed. They haven't. And I can't expect them to do so. Some of them want to lose weight, but they don't want my help. They won't read my blog and they tell me, "I can't do things your way, so I'm going to do it this way." It's as if they want to prove something to me.
I don't judge them. It might sound like I do. But it does hurt to lose a friend, or at least to be distanced from a close friend because they feel disconnected due to my now healthy lifestyle.
GOOD: You can stop the roller coaster.
When you develop a healthy lifestyle, food no longer rules your life. I can eat food that I didn't eat while trying to lose weight. A couple pieces of pizza don't derail me.
I recently found myself binge snacking at night, craving ice cream and anything sweet I could get my hands on... I realized this was a BAD habit to get back into, so I stepped back and said, "You are smart. You can do this. How can you plan to fit your evening ice cream into your day AND not feel guilty or go way over on your calories?"
Can it be done? Better question, can it be done without feeling guilty?
The answer is: YES!
I cut back a little on my calories during the day, left some room in my macros so the carbohydrates and fat in the ice cream didn't wreck havoc on my nutrition. I intentionally added more water to my day and re-introduced interval training into my workouts. Guess what!
I lost about 5 lbs. WHILE eating ice cream every night.
Once you become smart about nutrition, you CAN stop the roller coaster.
Question for you: (Answer in the comments below.)
Are you trying to lose weight or have you lost a significant amount of weight? What surprises have you experienced as a result?
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Happy Sunday! Another week gone by and what a week it was... On two separate occasions, my colleagues said to me, "I want to look like that." They both made my day. Seriously, this was a real morale booster for me.
This is what I was wearing on Monday...my new green leggings with a navy blue top.
I have been feeling overwhelmed and blue lately. TimeHop recently told me it's been a year since I posted, Mike Made Me Do It. (I have a love / hate relationship with TimeHop.) This brought back a lot of emotions, "I still miss him, I do. I still can't believe he's gone. It's just not right. What I would give to have him back. It's just not right."
I came home one day not feeling well, which turned into a migraine, knocking me off my feet.
Me and Princess Leia after my nap the other day.
All of this has been affecting my motivation. It's everything all together. Fighting the blues has zapped my inspiration. I'll tell you, feeling down and stressed makes motivation hard to come by, but I keep on keeping on. Add crazy weather to the picture and ...
Is it spring yet???
So let me ask you this, what is your motivation? What inspires you?
For me, it's riding my bike.
Our friend Joe, me and my hubby Brian
I am so looking forward to the warmer weather so I can get out and ride. It's been so long and I feel out of shape, but I know it will be good for my bones. It promises to be close to 70 degrees on Wednesday. I am going to clean up my bike, get my gear together and take her out. The anticipation is almost more than I can handle.
My friend, Vicky & I
Until last March I never really even rode a bike and now it's my source of motivation. I want to challenge you to find that thing that pushes you, whatever it may be, and use it to drive you. If you are in a rut, it may be difficult to find inspiration. So go out and grab something. Seek it out, reach for it. You will find it.
If you are dissatisfied with the results you are seeing with your fitness goals, here is a three step recipe for you.
Step One: Be patient. Don't give up. Trust the process.
Step Two: Examine your nutrition. Take a hard look at what you are eating. Are your macronutrients balanced? Are you eating enough protein? Enough carbohydrates? Enough fat? Too many saturated fats? Too many carbohydrates and not enough protein? Too many simple carbs and too much sugar? Are you eating too much food? Are you not eating enough? (That could truly be the bottom line.)
The only way you can honestly examine your nutrition is if you are keeping track of everything you eat. I use MyFitnessPal. Check it out!
Step Three: Change your exercise routine. Are you doing cardio every day? Is it the same thing day in and day out? Your body gets used to the excess demands and after a while, you won't see the same results. Add weight training to your routine. If you already do weight training, switch things up. Make it more challenging. For the people who say, "I want to look like that," this means you need to both watch your nutrition AND lift weights.
Lifting weights helps to build muscle, burn fat, improve your metabolism and strengthen your bones. Just to name a few benefits!
Take some time to strategize your meal plan, seek a new hobby or activity. I so enjoy riding my bike because I get to move my body and clear my mind at the same time. There is an addictive renewal that takes place. It's hard to explain.
One more thing...I got this in the mail this week. Apparently I have a secret admirer.
This little note really made me feel blessed.
Question for you: (Answer in the comments below.) What do you do to fight the blues?
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I started this journey more than two years ago. TimeHop keeps reminding me of where I was one and two years ago. This has me really thinking about what transformed my weight loss journey most.
The first seven months of my weight loss journey were pretty much a crap shoot. Once I started focusing on my fitness goals, things came into much better perspective. I finally got the courage and self esteem I needed to keep going.
With the first two months of 2016 just about over, if one of your goals for this year is to lose weight, I challenge you to come up with some additional fitness goals to boost your motivation. Chances are you will have to go outside your comfort level, you might think you can't do it, you may question, "Why am I doing this?"
For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it?
Luke 14:28
I started to see the best results in losing weight when I actually improved my nutrition. Equally important was my focus on achieving measurable fitness goals...the Rugged Maniac (a 5K mud race), doing push ups, pull ups and training for the Ride to Remember. Endeavoring to accomplish these goals shifted my focus from weight loss to fitness and helped to motivate me unlike trying to lose weight alone. I would call it fuel for my journey.
One of my biggest challenges was doing push-ups. I was determined to do them and was so discouraged at not seeing immediate progress. Then one day, for ha has, I tried to show the girls at work what I was trying to do and I did two of them. That tiny little boost kept me energized to keep working at them and eventually I met my goal to do three sets of ten push-ups. (Now I do them like it's nothing, but looking back to last year makes me smile.)
April 20, 2015: I was finally able to do three sets of 10 push-ups! (This is only one set, but still...)
After that, Dmitriy challenged me to do pull-ups, I didn't think I'd be able to do them, and surprisingly it didn't take long. I can now do three sets of 3-7 of them. The guys at the gym sometimes stop and comment, "Wow, that's impressive." Because apparently a girl being able to do pull-ups is cool.
This was at the Marines Challenge after the Rugged Maniac in 2015. I did 5 1/2.
Then he shifted my goal to doing tricep dips. I could not do them. My overall strength had improved significantly and the pull-ups came relatively easily, so I was discouraged at the lack of progress. I used to try them and think, "You're never going to be able to do these. This is stupid. Why is he making you do these?" Seriously, that's what went through my head. Then one day, when I had a session with him, he had me tweak what I was doing ever so slightly and BAM, just like that I could do them. It was remarkable. Now I can do three sets of 5-8 dips. They aren't easy and they probably never will be, but I can do them.
But Jesus looked at them and said, "With man this is impossible, but with God all thins are possible." Matthew 19:26
If you are trying to lose weight, and you find yourself wavering in your motivation, I challenge you to shift your focus from the weight loss to a couple of measurable fitness goals, like running a 5K, hiking, push-ups, or whatever else peaks your interest. If you want some help coming up with some, check this website: Top 25 Fitness Goals to Get in Awesome Shape.
Setting separate fitness goals is a strategic way to help you lose the weight you need to lose. Come up with a plan to make what you want happen, act on it! Then celebrate bench marks along the way, even the small ones. Consistency
To do this, you must be consistent, this is key to progress, both in weight loss and achieving your goals. Dmitriy gave me exercises to improve my upper body strength and I did them about twice a week. As part of my "pre-work out," I tried push-ups just about every other day, with my goal always to do one more push-up. When I hit a plateau and got frustrated, I'd take a couple days off from trying them. I'd go back in a couple days and suddenly I could do two more than I could the time before. I kept trying. I did not give up. I was consistent.
Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect. Romans 12:2
Flexibility & Mobility
A big part of my story is the debilitating pain I had in my left knee as a result of arthritis. To deal with this pain, my training concentrated on strengthening the muscles in my leg, but also in flexibility and mobility. Every day I spend several minutes stretching and foam rolling whichever part of the body I am planning to workout. If I'm doing legs, I stretch and foam roll from my feet to my lower back. Better than physical therapy, this is why I was able to overcome the pain I lived with 24/7, and why the surgeon cancelled my surgery.
When I am doing upper body workouts, my pre-workout includes stretching my arms, shoulders, back and chest (not pictured). When I take a day off from the gym, I make sure to do some stretching and foam rolling at home (even if it's only for 10 minutes). Where do I feel tight? Where and I stiff? What is sore? That's where I focus.
Improving your flexibility and mobility is key to developing your overall fitness level. If you're not sure where to start, try with a beginner yoga class.
Training for the Ride to Remember did so much for me...not only did I accomplish the impossible, which gave me a huge boost for my self-confidence. But now I love riding my bike more than anything. It's given me something to look forward to and helps keep me focused on nutrition and fitness.
I can do all things through him who strengthens me.
Philippians 4:13
Don't forget to HAVE fun!!!!
It should not be a chore. Take pride in your accomplishments. Enjoy the process.
Question for you: (Answer in the comments below.) How are you doing with your goals for this year?
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I cannot believe Christmas is in one week. I wrote the date a couple of time and I thought, "Oh my goodness, it's Christmas Eve in one week. I'm NOT ready!" I have so much to do. Presents to buy and wrap. Food to prepare. Parties to attend. Cards to send. The list is so long.
My intern, Jami gave me this Wonder Woman lanyard for Christmas. She totally made my day!
In September, after I did the Ride to Remember (read about that here: The Girl Picked Last), I started 100 Days of Gratitude and I am on Day 86. This means there are 14 days left, 14 Days left of 2015, 15 days to start your New Years Resolutions. It's been 7 days since I hurt my back...while I am feeling better, I am no where near 100%. I wish I could count down to how long that will be!
Day 1 and Days 49 & 50 of my 100 Days of Gratitude. Today is Day 86. Hard to believe I'm almost done.
For me, 2016 promises some milestones: Brian and I celebrate our 25th Wedding Anniversary, my son is graduating from high school, I am graduating from college (again), both of my kids get to vote in their first presidential election...and there are probably more.
Brian & I at my parents' house at a family Christmas party last weekend.
It seems like we live in a perpetual state of counting down. To a certain degree, that's not such a bad thing. If we have something to look forward to, it keeps us going. It keeps me on my toes.
As the holidays are rapidly approaching and 2015 comes to a close, think positively about what you have to look forward to...maybe it's a New Years Resolution... A change you want to make to improve your life in some way. Maybe it's a birth of a child or grandchild, a wedding, a landmark birthday, an anniversary, or a graduation. Whatever it is, consider what can you do to make it the best it can be?
Pic on the left is me before I started this journey two years ago. I weighed 232 lbs.
In 2014, when I started on my journey towards fitness, I didn't really have a plan. I just kind of jumped in and said, "Ok, enough already!" Two years into my journey, I continue to seek improvement. I'm not interested in having a perfect body. But... Balance. Health. Fitness. Relationships. Finishing my degree. Giving back. Helping others. These things I do seek.
Let the countdown begin!
Dominick the Donkey
by Lou Monte
This is my favorite fast, upbeat, peppy Christmas song. Every time I hear it, I want to clap my hands and get up and do a little jiggedy jig. It makes me laugh. I love it! I think it is the cutest, corniest, funniest song that comes out at Christmas. I wish I could play it all year long, but then people might think I'm a little crazy. (I am, but who cares!)
What New Year's resolutions are you considering for 2016? Do you have any landmark events coming up in 2016?
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