Week 27 Challenge - June 9th - 15th - Finding Your Courage

Sunday, July 10, 2011

Well we're over the hump so to speak in the weeks of the year challenge and now on the downhill side. How are you doing this year?

Our Quote for the week: Thinking will not overcome fear but action will. W. Clement Stone

Our song of the week: Just Stand up - Various Artists
www.youtube.com/watch?v=ZAhpdXMh7NY

Our Challenge for the week: Find your courage.

I think too many times we trap ourselves where we are because we have fears and think we can't do something. Let's face it, overcoming fears is a hard thing to do. Just ask Susie who managed to walk a tightrope three stories in the air. She here blog here:

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4315885

I overcame one of my fears today. On May 18th I had shoulder surgery and prior to the surgery I was afraid that I wouldn't be able to get back on the wagon after surgery. Despite losing weight and keeping it off over the last three years, part of my brain was afraid that I would revert back to old habits and not workout. Somehow the pain might win and I would just give up.

This morning I was back on the Elliptical next to my running buddy and I cranked out 4.2 miles - minus the arm things which I'm not allowed to do yet. It was a victory for me. It wasn't my first workout post surgery, and I've actually walked in two 5ks since the surgery. All that time I spent worrying and being afraid - a waste of time.

So what is something that you are afraid of that is keeping you from making progress in your healthy lifestyle journey? What can you do to get past it?

Prior to working out this weekend I wrote a blog to help me get through. If you have time to read it, you can find it here:

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4348374

Have a great week sparkers!

  

  Member Comments About This Blog Post:

KMORTO3 7/11/2011 12:01PM

So true. Thanks for sharing. Report Inappropriate Comment

LYNMEINDERS 7/11/2011 1:32AM

Love the quote....and so so true.... Thankyou Report Inappropriate Comment

VIAFREE 7/10/2011 10:40PM

you are such a positive person. this may sound silly, but one thing im afraid of is hunger, dont like the feeling and i dread it because sometimes i feel like just giving in to it without thought which means i will eat the wrong foods. my solution to that is to eat often, small healthy foods so i dont feel hungry and when i do, drink water and have a meal or healthy snack. Im glad your shoulder is healing well, that is a major part of the body we depend on a lot. it's great that you are still working out, i like to hear that. i am finding some exercises i can still do with my cast on. Keep at it, but dont push yourself to hard, you're steal healing. Have a good week Shel Report Inappropriate Comment

2ND Half S.M.A.R.T. Goals

Friday, July 08, 2011

The weekly team challenge this past week was to blog about our goals for the second half of the year. Can't believe the first half is already gone!

I started this process yesterday when I blogged specifically about my race goals here:
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4348374

Now I'm blogging about the rest of my goals and making sure they are Specific, Measurable, Attainable, Realistic and Timely.

Goal 1: Obey my physical therapist and doctor when it comes to my shoulder rehab. I see my Dr. next week and will be 2 months post surgery, in a 4-6 month recovery. Nine weeks after that I have The Jailbreak Run with members of the SparkDallas team. So roughly 4 1/2 months post op. I want to be physically able to do this event which is a run/mud/obstacle event and not hurt myself.

Goal 2: I see my personal trainer on August 3rd. It's been several months since I have seen him. I'm doing my leg weights now at the gym and need to go twice a week in order to regain lost strength before I see him. After I see him, I need to follow his advice in order to get back to where I was before surgery. I feel like I've lost ground, but know he'll get me back and then some if I just do what he says.

Goal 3: Test for my personal trainer certificate before the end of the year. I started studying for this last year...add in job change, teenager stuff, MIL passing away, etc. etc. I didn't get my test done by the end of the year. The books were changed and I had to get new textbooks and start over this year. I have three books with a combined 28 chapters and I've gone through about 7. I want to get through 2 chapters a week. If I keep that pace, I can test by October 1st.

Goal 4: I want to do an unassisted pull up by the end of the year. This to me would signify that my shoulder strength is better than it has been in a long time. It doesn't have to be pretty, I just want to do it.

Goal 5: Reach my 100 lbs lost by the end of the year. I've hovered around 95 lbs lost for a long time. I feel like I've learned to walk the tight rope of how much I can cheat vs. workout so that I am just comfortable maintaining. That in and of itself is not a bad thing. Maintenance is significant and something to be proud of, but I would just like to tighten up and lose that last 5 or so pounds to finish the goal.

Goal 6: Decrease my percent bodyfat by 2 points. That is less than 1/2% a month and I feel like based on past history that is achievable.

Goal 7: Get my next spark trophy before the end of the year. I have stayed on target for that by getting at least 1,000 spark points a month.

Other goals come and go so I could add to this before the end of the year, but I feel like these are significant ones that I want to track.

Have you set your SMART goals for the 2nd half of the year? Share one if you post on this blog.

  

  Member Comments About This Blog Post:

SUSIEWHITE1109 7/9/2011 11:24AM

Love your goals - excellent stuff. Okay -- just one thing more -- remove the word "cheat" from your eating vocabulary. Take a break from plan, have an indulgence or treat once in awhile, but you're not "cheating." Just a thought to ponder... Report Inappropriate Comment

Journey towards a goal

Thursday, July 07, 2011

Today was a tough day for me. I'm about 6 weeks post surgery on my shoulder and yesterday/today I felt emotional and drained from being in pain every waking moment for all that time. I went to PT and I'm doing great on range of motion but the whole process is painful. She told me that shoulder surgery is one of the most emotionally challenging recoveries because it impacts so many movements that your body does.

I was deeply tempted to get in my car after PT and drive right across the parking lot to the Blue Goose Mexican Cantina and drown my pain in a few large margaritas. Being a person who doesn't drink and drive, and caring about maintaining my weight while exercise is down, I was able to drive straight home and not stop.

So tonight I'm refocusing on one of my goals for 2011 and what my progress has been. It's helping me fight the good fight. My goal is to do at least 12 racing events this year. Last year I did 3 so this is a big change. My BFF and running buddy susiewhite1109 has been with me all the way:


Hot Chocolate 5k January 15th Misting and Cold but fun connecting with other SparkDallas teammates.

February event cancelled due to snow and ice - hard to believe for Dallas!


Mardi Gras 5k - march 5th - very cold and windy My daughter Rachael ran this with us.



Dash Down Greenville 5k, march 12th - free tattoos and my awesome running sleeves. The sun was out and it was much warmer.


March 27th Rock N Roll 1/2 marathon - my first one! I ran this one by myself and then crawled into bed! That was a tough one.


April 30th - Camp Sol 5k - for the first time we didn't get a picture together. Ran in the humid park and allergies were no fun.


Head for the Cure 5k - May 14th sleep deprived and slap happy we crossed the finish line together laughing. It was a blast - 4 days prior to surgery.



June 4th Firefly5k run for Children's Medical Center - Night time race and my daughter decked us out with glow in the dark stars and she ran with us this time. I had to walk since I was just 17 days post surgery. Hot !@#@# Hot.



July 2nd Dallas Running Club Independence Day 5k - still walking! Rachael ran with us again this time. Still !@# Hot.

Already registered for the following:

July 16th - Lady of the Lake Relay with other SparkDallas members.

September 17th - The Jailbreak - first run with mud and obstacles - joining other team members to celebrate SP Coach Nancy's 50th birthday.

November 19th - HellRun - major mud and obstacles.

We hope to do a couple of other races like The Turkey Trot and Jingle Bell Run that we did last year, and the Komen race in October but haven't officially registered for those yet.

I got out one of my motivational posters I made a few months ago and I had cut out a quote that said "I love the battle" - very appropriate for me now as I work through pain/recovery to get to my goal. It helps to remember what I'm working towards, who is in it with me, and that this too shall pass in a couple of months and I'll be better than I was before. One of my bicep tendons was torn 1/2 way through so that wasn't working too well for me!

How many races will we get in before the end of the year? Shout out to my running buddy who is our logistics person. Seriously all I do is show up at her house and she gets us to every race, with the best parking, knows the course, and makes it easy for me to just have fun. Seriously we do have fun.

  

  Member Comments About This Blog Post:

FATHINSN 7/9/2011 10:27AM

Oh Wow, AWESOME! I especially like that night run, must be nice if you can run with a blood-red/black swirling cape or some other vampiric outfit or maybe that can be reserved on Halloween run :D By the way, if not because of your smile, I can hardly know which one of those faces in the pictures coz your face is changeable in every picture, cool! Report Inappropriate Comment

MKPRINCESS007 7/8/2011 9:32PM

Love all the pics of your events! So motivating and inspiring for you. You will be there again. I think I told you my husband had rotator cuff surgery years ago. The doc who did it was known as the "God of Shoulders". When he looked at my husband's xray before surgery, he said "It's pretty bad....you are shredded in places, but I can fix it. I might have to use pig intestine to graft it". After the surgery, the doc told me he did it w/o the graft, but that the recovery was going to be tough. The night of the surgery my DH stayed overnight and they had him on morphine drip which he could adjust at his own pace. He had it on highest flow and was still in so much pain. He is pain free today, and worked hard through PT to get there. It wasn't easy, so I so understand your frustration. Just know each day is a step closer to pain free. Believe it. So proud of you, like always! Karen Report Inappropriate Comment

LYNMEINDERS 7/8/2011 8:21PM

WooHoo....your pictures are great.... sorry to hera thta you are emotionally stretched with your shoulder.... Praying it will pass.... I do know thaa it takes 9 months to get anesthetic out of one's system and this could add to the emotional...I know it has for me in the past.... Report Inappropriate Comment

MARIASOYYO 7/8/2011 6:52PM

thanks for adding me as a friend!!! i love your blog! it's so inspiring. you'll be seeing more of me !!!! Report Inappropriate Comment

RUNNER4LIFE08 7/8/2011 11:28AM

Seriously.... you are my hero! Even being wounded and in pain you are still completing so many events. You are ! I hope the pain subsides soon for you so you can enjoy the rest of your scheduled events. Keep on! Report Inappropriate Comment

BRIAEL 7/8/2011 11:08AM

Sorry to hear that the pain isn't abating. Have they given you an idea of when you can expect it to ease? Bravo on keeping going throughout it all. Many people would've given themselves permission to fall back into bad habits and ride it out, but not you! Love seeing all the race pics, and how much fun you and Susie and the girls have on the run days. Keep them coming. Hope you're feeling better soon! :) Report Inappropriate Comment

OUTDOORSDC 7/8/2011 6:55AM

There's an expression, "Pain is weakness leaving the body." Even though your pain is very different, maybe it will help you think about leaving behind those days of a less-than-perfect shoulder and putting money in the bank for the days when you will 100% painfree. You are a runner! Just look at you in all of these races. And so wonderful to have a running partner in crime. Report Inappropriate Comment

RUNNINGSUSHI 7/8/2011 6:11AM

Once again, great blog, Mich! Love how you focus on the things you have achieved so far and the things you still want to achieve, despite the pain and pt. Hope things will look up for you again soon, shoulder surgery surely doesn't sound like a walk in the park. Report Inappropriate Comment

SUSIEWHITE1109 7/7/2011 11:35PM

Woohoo! Maybe my fav blog ever!!! Love the race recap! We are so somethin'!!! Comment edited on: 7/8/2011 10:47:25 AM Report Inappropriate Comment

ERLYWA 7/7/2011 11:18PM

You got some fire, lady, that's all I can say...I am impressed!! I love how positive you are staying even through the chronic pain/rehab. Physical therapy is tough and very emotionally draining, but it sounds like you're focusing on getting through it and getting back to your running. I loved all your race photos! :) Hang in there, you'll be back in top form and running again soon! PS-MAJOR success on not going for the margaritas, that would have likely lead to some pretty fattening food too, which would have derailed you further....way to go!!! :) Comment edited on: 7/7/2011 11:18:58 PM Report Inappropriate Comment

Twilight Challenge - Photo blog Summer Traditions

Wednesday, July 06, 2011

Well it's week 2 on the Twilight Challenge team summer photo blogs challenge. This week we're supposed to show some pictures that talk about our summer traditions.

A large part of my summer begins and ends with water - I'm a navy brat so what can I say?


At least once a summer we go to Hurricane Harbor which is a large water park in between Dallas and Ft. Worth. We spend the day on rides and floating on the lazy river. Since I had shoulder surgery 6 weeks ago, this year's day was all lazy river for me.



A special treat this summer was being able to take both my daughters and their two best friends to Schlitterbahn in New Braunfels, Texas. it's like three water parks merged into one. Again - lazy river or the toddler wadding pool for me. I wasn't healed enough to risk the jerky rides.



Now that we're back home it's many trips to the community pool in my neighborhood:



Now that my lifestyle has changed to be more focused on exercising and being healthy, my tradition includes doing one racing event per month...so far this summer



In June there was the Firefly 5k with my BFF and running buddy Susiewhite1109, and my daughter Rachael. She made us stuff with glow in the dark stars since this event was at night. I was there 17 days post surgery with my sling on and in pain. All walking for me.


We also did the Dallas Running Club Independence Day 5k - no sling but still walking and not released to run yet.

We don't have an event scheduled for August yet. One thing we are working on is a trip to Galveston in early August. I plan to run a 5k on the beach on my birthday and to be in the ocean!!!!

Our other family traditions include seeing many movies -- at the theater, on DVD, on Pay Per View. We could be our own group of movie critics.

The girls are into "epic sleepovers" - Rachael had one of her best friends here for ten days from California. There were varying combinations of who else was staying here during that time. My other daughter is Queen of the sleepovers either here or at her friend's houses.


A daily tradition now is our German Shepard, Aubrey, coming into my office everyday for her dum dum lollipop. Really any flavor will do just give me one please, please, please - can you turn those eyes down? Lately she's been chewing it up and bringing me the stick back so I can put it in the trashcan.

I'm doing physical therapy weekly, and now back in the gym as of this past weekend able to do leg weights again. I have an appointment with my trainer on August 3rd which will be the first time in three months. Excited to get back into the routine of him torturing me - I mean him helping me with my workouts.

My song for this summer is by the Zac Brown band - Knee Deep (in the water somewhere)

www.youtube.com/watch?v=UJbG7256ZLY



And last but not least, every weekend you'll find my husband grilling something for us to eat.

Hope you're enjoying your summer!

  

  Member Comments About This Blog Post:

BROSEQUILTS 7/11/2011 2:19PM

That all looks like so much fun! I'm so proud of you for keeping up with the races even after surgery and with walking. Great job! Is that shrimp on the grill? Yum!! ~Michelle Report Inappropriate Comment

BTRFLY08 7/9/2011 7:00PM

Great pics!! Water and grilling is a big part of summer for us too! Report Inappropriate Comment

FATHINSN 7/9/2011 10:24AM

Great activities! Must be nice to be on the boat and feel the wind and sun without having to worry about getting seasick (coz I'm easily get seasick, haha). And that swirling thingy at the water park, wow, that have to be a blast to swoosh down, yay! And BBQ, good thing my family don't have the equipment neither the urge to do that in one of our families gathering coz it's hard for me to resist those barbequed chicken sausages, prawns, fishes and lots of seafood varieties! Report Inappropriate Comment

KAREN_NY 7/8/2011 12:05PM

Hmmmmm - tastes like SUMMER!!! Love love love that puppy picture - how old is she? I have a 2-year old rescue GSD that makes me melt too! She's a lot of work sometimes, but totally worth it. :) Zac Brown - love it. "Toes" is their other good summer tune! Report Inappropriate Comment

KELLEEH 7/7/2011 9:20PM

Hi. I love your pics! Especially your dog.... so cute! It's pretty cool that she brings the dum dum stick back to you. Report Inappropriate Comment

MOVIEWOMAN 7/7/2011 4:11PM

Love the pics!! Grilling is a must do in Texas I think!! I love grilled veggies along with whatever my hubby throws on the grill!! Enjoy the water, we need it here in Texas!! Report Inappropriate Comment

RUNNINGSUSHI 7/7/2011 6:41AM

You have got some great traditions going! I especially love the picture of the grill- can you tell it's nearly lunchtime? ;-) Report Inappropriate Comment

JUNEAU2010 7/6/2011 8:04PM

Hey, Runner! Your blog brims with zest for life! I love it! Report Inappropriate Comment

LYNMEINDERS 7/6/2011 7:22PM

WooHoo.... Send some of your great weather my way please!!!!!lol.... Love your pics.... Report Inappropriate Comment

SUSIEWHITE1109 7/6/2011 5:01PM

Great blog - love the picture of Aubrey! Report Inappropriate Comment

RUNNER4LIFE08 7/6/2011 3:19PM

If I lived in Texas I think most of my time would be in the water as well...... Hot! Hot! Hot! My hubby is our grill king as well. Grilling is best, makes the food taste so good and no clean up! Have an awesome summer! Report Inappropriate Comment

MELISSA_HUGHES 7/6/2011 2:30PM

I live in Kaufman and work in Dallas. My favorite waterpark is actually Hawaiian Falls in Garland... (less crowded and it's closer for me). I loveeee when my hubby grills for us; it's just SOMETHING about that charcoal grill smell.. Mmmm mmm good! Report Inappropriate Comment

Today's Food Blog

Tuesday, July 05, 2011

Today's blog is about self-regulation and getting back on the right track. I've been eating out of my calorie range for a couple of days. Not unhealthy food, but lots of healthy food. One major culprit was some really good nine grain italian bread.

So in an effort to hold myself fully accountable today, I posted on my status that I was going to photo blog my food. This one small step kept me from derailing the train this evening. So here goes the day....


Breakfast - egg beaters, turkey bacon, baby spinach, fat free cheese served with one sliced orange and some blueberries. Black coffee.


Mid-Morning Snack - Clean Eating Breakfast Sundae - 1/3 cup cottage cheese on half of a split banana. Topped with 1 T sugar free blackberry jelly, and 2 t chopped walnuts, and I put on some raspberries.


After snack - hot green tea with stevia and one soft peppermint for flavoring. I had one more of those mints later in the day.


Lunch - baby spinach, mixed greens, 1 cup Clean Eating Salsa Style Pasta Salad, 4 oz cubed grilled chicken.


Afternoon snack - Tall non-fat latte with one sweet & low, cinnamon and 1 piece Clean Eating Dark Chocolate banana bread


Dinner - Subway Turkey 6 inch whole wheat, all veggies, no cheese or condiments, salt and pepper with water and reading an Oxygen magazine.

This is the point where I almost derailed. At dinner time there was a convergence of things that made me tired, and angry. My daughter works at a Chicken Express and she brought home a large box of fried chicken. I didn't want to cook my Clean Eating dinner I had planned. I actually opened that box of chicken and touched a piece with my finger when I thought - I don't want to blog that! There was only one person home besides me - my 19 year old son who can fend for himself just fine - so I picked up my keys and magazine and bolted from the house. I enjoyed the peaceful environment at our small subway while I ate healthy and read. Afterwards I went to the store to pick up some more fresh fruit. I indulged in this which was my treat tonight...

YUM-O!

All my food is logged on my tracker and later tonight before bed I'll have my plain oatmeal with 1/2 T maple syrup, 1 t chopped walnuts, 2 T plain fat free greek yogurt, and some apple pie spice.

I did get in 37 minutes on the bowflex trainer level 9 for one mile today. I enjoyed about 30 minutes at our pool - walked to and from the pool and did some exercises in the pool..



New in my shopping cart tonight was a new issue of Hers Muscle and Fitness and some plumcots - some hybrid plum and apricot -



I did get in all my water for the day, and feel good about the fact that I was able to stop myself from eating bad tonight. I'm now going in the kitchen and prepping something new for breakfast in the morning from my new Clean Eating magazine.

  

  Member Comments About This Blog Post:

TREEVER1 7/7/2011 9:59PM

excellent idea Report Inappropriate Comment

KELLEEH 7/7/2011 9:22PM

I love food blogs! Thanks for posting this. Your meals look so yummy and healthy too! Report Inappropriate Comment

ALLEY2300 7/7/2011 1:19AM

Well done! I may have to start doing this also! Cannot WAIT to put my clean eating magazines to work for me and bf! All that food looks so good! Report Inappropriate Comment

SUSIEWHITE1109 7/6/2011 11:44AM

GREAT JOB!!! Your food pictures look really delicious!!! Would you bring me lunch? Report Inappropriate Comment

RUNNER4LIFE08 7/6/2011 8:37AM

It all looks very yummy! I may have to steal the recipe for the breakfast sundae. Very easy to make and so nutritious! You are awesome!!! Victory! Report Inappropriate Comment

PRINCESSNURSE 7/6/2011 7:54AM

WTG! Report Inappropriate Comment

SHRINKINGSHERI 7/6/2011 5:29AM

I love the look of your food. What a wonderful blog. Report Inappropriate Comment

RUNNINGSUSHI 7/6/2011 4:58AM

Your food always looks so yummy! Way to go resisting the temptation of the chicken. Report Inappropriate Comment

MESEATURTLE 7/6/2011 2:30AM

am definitely gonna steal your idea and get myself accountable!!! Report Inappropriate Comment

LESLIE_2B_LESS 7/6/2011 1:27AM

Great choices! I love subway! Unfortunately we chose badly tonight... car problems... dh & I messing with my dead car and frustration won out. On to another day. Report Inappropriate Comment

LYNMEINDERS 7/5/2011 11:30PM

Yay...well done..... Report Inappropriate Comment

CHRISPYLEE 7/5/2011 11:07PM

Victory!! Report Inappropriate Comment