FITober 2014

I have known people who pine over their youth when turning 50. Not me! I decided before the half-century event to tackle...well, whatever needed tackling! It just happened that a couple of major fitness events happened in October, thus FITober!

In June, the hubby and I signed up for The Middle Half, the half marathon of Middle Tennessee, touted to be flat and fast for runners. We trained throughout the humid months of summer in the South when the air seemed as thick as lotion. When traveling, we even got in a few enjoyable runs in the dry, hot West.

Early on October 11th, my hubby and I joined over 3000 other runners, walkers and wheelchair athletes to claim 13.1 miles in support of local charities. The weather was cool with a heavy mist. Perfect for a slow shuffler-runner like me. I kicked-in to intervals after the first 5 miles.

My first goal was to finish before the time clock turned to 3 hours. My second goal? To stay ahead of the "sweeper" truck picking up the stragglers before the road opened to traffic. It was a great experience running with the pack that moved and talked and laughed, together.

Hubby finished at 2:34:41 and waited for me hollering as I crossed the finish line at 2:51:01! YES! Both goals tackled! It was the hardest thing I've ever done.

The group from Life Assembly
Church in Mt. Juliet, TN

Jani & hubby, Peter, met us at
finish line with balloons!

The following weekend I used some United Airlines miles to get myself up to Minneapolis to take part in the REFIT® Revolution Master Class and Instructor Training, "a positive movement inspired by faith and powered by community!"

Thanks to REFIT Founders,
Catherine & Angela!

REFIT® is a "revolu-tionary cardio dance program that engages the whole person -- body, mind and soul." During my (and hubby's) new, two year lifestyle of fitness and nutrition, I had been talking about having a fit body, a fit mind and a fit spirit, but had not known that was the strategic vision of REFIT®!  It was at the conclusion of the Master Class on Friday evening there was a difference in the atmosphere and I knew this to be a perfect fit for me!

What a great weekend with other fitness revolutionaries as we became the next batch of certified instructors!  I'm embarrassed to admit in my enthusiasm I proclaimed myself as the first Tennessee instructor. I, now, seriously doubt that claim. I'm a goof...but a fit goof!

I raise my goblet of green smoothie and toast to a great year to be 50...with silver strands in my hair... and a wonderful FITober, tackled!

#BACKonTrACT: Week 3

I need a weekend from my weekend! How about you? With so much going on and celebrating, we can get off track with our fitness and nutrition. Don't feel guilty or starve yourself! Just get up, lace up your tennies and determine to get #BACKonTrACT! 

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#BACKonTrACT – Week 3

**Nothing changes until you ACT!**

ReCap Monday

Nutrition: ACTivate Smart Food Choices

(To keep yourself ACTive, you're gonna need a good balance)

•    5 small "meals" a day will help keep your energy level up!

•    Eat smart carbs and healthy proteins that will keep you powered!

•    Empty calories will leave you empty, later, when you need to tap into something!

Fitness: ACTivate Smart Fitness

(Zumba was my ACTion of the day...after running all over the house while cleaning. But here's the deal, because I ate small "meals" earlier throughout the day, I had a smart reserve of energy to tap into at 6pm to carry me through an hour of sweaty, hot Zumba with friends.)

Tuesday

Nutrition: Listen to Your Body!

(Since I've been ACTively participating in plant-based nutrition, my body adjusts and lets me know when it's really hungry AND what I'm hungry for. Occasionally, I want a Five Guys Burger. What's my body really telling me? I need protein! 

Fitness: Listen to Your Body!

(There are days I feel I could run/walk/both for 5 miles. Then, there are days, one mile is a struggle. Try to forget what your fitness schedule calls for, today. Be smart. Forget the timer that demands you go easy for 20 minutes when you know you have one hour in your bones, today!)

Wednesday

Nutrition: Go GREEN!

(How about a green smoothie for one of your meals? Kale is a protein green! Toss half of a banana into the blender with the kale and maybe half of a tart apple. Add 8-12 ozs. of water or a sugar-free juice, like apple. Be brave...add a tablespoon of a nut butter or a couple of chopped, pitted dates!)

Fitness: Go GREEN!

(With the world obsessed about going green and reducing the "footprint" we leave behind, what can we do to lend a hand and, in the process, be fit? Walking to the stores at the other end of the strip mall or shopping village, instead of driving! Are you within biking distance of a park?

Thursday

Nutrition: Use the Buddy System

(Having an accountability partner will make it easier to make good choices!)

•    If you're in a carpool, offer to bring fruit and nuts instead of donuts for the commute.

•    Pack your lunch and someone else's, too!

•    Be an encourager! 

Fitness: Use the Buddy System 

(Having an accountability partner will make it easier to keep motivated!

•    Agree to check-in with each other during the day.

•    Perhaps your Buddy can meet you for a brisk walk during lunch.

Friday

Nutrition: ReTHINK

(Is it possible to eat 3 servings of veggies before noon? YES!

•    Americans tend to eat more sweet options for breakfast. CHANGE YOUR PALATE!

•    Add carrot juice to a morning smoothie instead of water.

•    How about water-sauteed veggies in a breakfast bowl or wrap with egg whites?

•    Pack fresh broccoli and cauliflower for a mid-morning meal.

•    Edamame is a yummy treat!

Fitness: ReTHINK

(ReTHINK when you workout or ReTHINK a workout that's stale)

•    Set the clock to an earlier time for you to be ACTive before you start your day!

•    If mornings are to difficult, schedule yourself into an evening exercise class.

•    Attempt a new workout you've never-ever considered in the past. (Spinning, Intervals, Zumba, Weights)

Use Saturday and/or Sunday to prep for the week!

•    Preparation helps save you valuable time, later, in the week.

•    Fix more time-consuming foods and set in the fridge to access for recipes...

•    Or, portion in smaller containers and set in the freezer to access, later!

~"Sam"

Not so #BACKonTrACT: Week 2

Um...know when you're just getting back to a routine and you forget and it's not a habit and you could kick yourself in the hind-self region? That's me. 

Here it is late into the week and I didn't write or post anything. I'm not so #BACKonTrACT as I wish I were with fitness, nutrition and blogumenting my goals. To that, I say, "CRUD." Truly, there are days when it just doesn't happen. Fitness calls and I don't answer. Good nutritional choices are pushed aside for the not-so-wise decisions. I'm not falling off the wagon, I just scuffed my toe, a little.

I'm reminded that nothing will change unless I take action. Nope, I don't feel guilty. I'll just do what I know I gotta do to continue to see lower cholesterol, a stronger heart and less fat. When it all comes down to it, I'm still a girl who wants a smaller jean size!

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Not So #BACKonTrACT – Week 2

**Nothing changes until you ACT!**

ReCap Tuesday

Nutrition: Whole Food Choices

(whole grains, whole veggies, whole fruits)

•    Breakfast: Oatmeal Pancake with Light Agave Syrup & Bananas

•    Mid-am/pm: Soy Yogurt, Granola, Broccoli, Carrots

•    Dinner: Grilled Corn-on-Cob, Seitan Patties, Baked New Potatoes

Fitness: Moved! 

(I went swimming earlier. My neighbors are letting me borrow their pool while they vacation!)

Wednesday

Nutrition: Left-overs!

(Wednesdays are typically long days for us with work & church. Who wants to cook at 9p?)

Fitness: Tummy Crunches & PLANKS! 

Thursday

Nutrition: Keep up with Water Intake! Brew Sun Tea!

(What? You've never brewed Sun Tea in the summer?)

Tips: 

•    Fill a clean jar with water. As you scew the lid on, leave the tea bag tag on the outside.

•    -OR- fill pitcher with water and 1-2 bags. Cover.

•    Set jar/pitcher in the sun outside in the morning before you leave.

•    When you get home, you'll have brewed tea!

Fitness: 2-a-Day Cardio? 

(Oh, yeah! Desperate times call for desperate ACTion!)

•    You can get up earlier. Really. I know you can!

Friday

Nutrition: Fulcrum!

You don't spend as much money (in the long run) dining in, but when you go out...

•    You can most always find healthier choices on a menu.

•    Ask how certain items are prepared, then make your decision.

•    Share entrees!

•    Skip the fatty dessert or fatty cream in the after-dinner coffee. Ask for fresh fruit!

Fitness: Be ProACTive!

•    Remember when you wrote down some fitness and nutritional goals? Share 'em!

•    OR...make new goals for the coming week! 

Use Saturday and/or Sunday to prep for the week!

•    Print or make your own weekly meal planner using coupons from the newspaper!

•    Get recipe ideas from website including www.forksoverknives.com.

•    Package out your weekly lunches and mid-day meals for quick access!

~"Sam"

#BackonTrACT: Week 1

(from Runner's World)

After a two month hiatus from pursuing good fitness and nutritional choices, I'm #BackonTrACT! Yeah, yeah, I know. I chose the incorrect spelling of track to intentionally compliment the #impACTforLife plan from January, 2013.

If, like me, you found yourself: (choose one) just too stinkin' busy, traveling, suffering from sickness or injury or simply not wanting to think about it because you wanted that whole pan of double-fudge brownies, THEN LET'S GET #BackonTrACT, together!

You don't have to follow my plan exactly. I do know to see change, you gotta act. Adjust my plan to meet your goals! I turn 49, this month. It's my goal to be #fitby50. My son gets married this September. It's my goal to look great in all of those wedding pictures!

If you're on Twitter, add the hashtag (#BackonTrACT) to your posts so our group can cheer one another! So, let's do this!

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#BackonTrACT – Week 1

**Nothing changes until you ACT!**

Use Saturday and/or Sunday to prep for the week!

Monday

Nutrition: Track your water intake today.

Try to drink your body weight in ounces of water...EVERYDAY!

Tips to drink more water: 

•    Carry a water bottle with you everywhere

•    Add flavor to your water with citrus, fruits, mix-ins

•    Don't wait until you're thirsty - sip throughout the day

•    Drink a big glass of water before each meal

Fitness: MOVE! 

I smile when I Zumba! I frown when running. Hoping to change that.

•    Set a weekly fitness goal(s). (Walk 4 mornings. Zumba 3x this week.)

•    Start where you are and add some ACTion. Go for a walk at lunch or join me for Zumba!

Tuesday

Nutrition: 5 "Meals"

(Breakfast, Midmorning, Lunch, Midafternoon, Dinner)

Tips: 

•    Fiber up! Oats are my go-to grain!

•    A piece of fruit with a few nuts is a good mid-am/pm meal!

•    Lunch should be fun and colorful with lots of water!

•    Think fulfilling instead of filling your gut full of fat and calories.

Fitness: TRACT! 

Don't be tempted to slack off, today.

•    When you least feel like moving, put on your TrACTion shoes. It's mostly all about getting your mind right! Go ahead and get dressed or shoe'd up, then you can't make an excuse.

•    A tract or daily journal keeps you honest! (Today: 60 oz of water. Each meal was plant-based. No animal proteins! I really wanted that gooey brownie, but ate a banana, instead. No cardio. But did 2 sets of 25 tummy crunches - 50 total.)

Wednesday

Nutrition: Eat the Rainbow!

Try to eat as many colors as you can in all your meals, today.

Tips: 

•    Snap a pic and post it! #BackonTrACT

•    Be creative.

Fitness: Weights! 

Unless you've been lifting for awhile, do repetitive sets with 2-4 lbs.  

•    Consistency will pay off more than the amount you curl.

Thursday

Nutrition: Add a new food!

Previously my plant-based nutrition became boring. I had to add to it!

Tips: 

•    Online research blogs, recipe sites, Facebook groups

•    Be daring! Try that weird looking fruit on the produce aisle.

Fitness: Throw Down some Cardio! 

•    Toss it up. Instead of walking, go swimming or cycling!

Friday

Nutrition: Fulcrum!

If I'm disciplined all week, this is the point where I need a counter-weight to keep me balanced.

Tips: 

•    Instead of toppling all my hard work, how can I rework a favorite recipe to make it "safe"? 

•    Online research blogs, recipe sites, social media groups

Fitness: Fulcrum! 

If I'm disciplined all week, this is the point where I need a counter-weight to keep me balanced.

Tips:

•    I want this day's ACTivity to add-to the new ME that I "see" in my head. 
•    Sharing this day's ACTivity with a friend or my family will build my self-value and theirs, too!

  

Use Saturday and/or Sunday to prep for the week! It takes more time and some organization to live this new lifestyle of nutrition and fitness, but it is definitely worth it! Also, one of these days needs to be a day where you rest your body. 

~"Sam"