Monthly Archives: June 2011

What Makes You Feel Good… (update)

Today I thought about rewarding myself for a couple of great workouts by having a burger for lunch.  Then I remembered the FBG article and that “eating whatever I want does not make me feel good”.  I chose to go to the little organic grocery down the street and had the most amazing sandwich.  Organic turkey and tons of fresh local veggies on a multi-grain bread.  It was delicious and there is nothing to feel “guilty” about.

As it turns out, coconut water with aloe vera pulp and wheatgrass may be slightly too healthy for me.  I prefer that my drinks are not “chunky”.  Live and learn…  🙂


Happiness Is A Choice, Not A Destination…




This week has been challenging for me and as I move through it, I am reminding myself that happiness is a choice.  I came across a great article on

Find Your Ultimate Happiness

By:  Jacquelyne Froeber

Small changes in your routine can make you feel much more at peace. Try these strategies from Deepak Chopra, MD, author of the book The Ultimate Happiness Prescription: 7 Keys to Joy and Enlightenment.

Tune in to your body
Whenever you feel any pain, fatigue, or anxiety, figure out what’s causing it. In order to be happy, you need to feel good physically, Dr. Chopra says. So if you’re exhausted, say, ask your husband to help so you can take a break.

Be Switzerland
“You can save 99% of your psychological energy—and feel happier—if you can stop defending your point of view,” says Dr. Chopra. instead of always pushing your way of thinking and setting up a tense win-or-lose situation, say, “I see your point of view.” Listening to other sides will improve your relationships and make you feel calmer and sunnier, too.

Give yourself a pep talk
Try this instant confidence builder: Look in the mirror, and say out loud or to yourself, “I am immune to criticism, I am beneath no one, I am fearless.” It may make you giggle, but repeating this mantra helps people stand taller, according to Dr. Chopra.

Embrace the right now We know you’ve heard it before, but enjoying the moment rather than dwelling on future worries is a lasting mood-booster. If you start to drift, say to yourself, “Focus on the present.” That will help snap you back to the good stuff in front of you.

Last night I went for a long walk and saw some great fireworks (which happen to be my absolute favorite thing).   Taking some time to do the things that I enjoy and spending time with people who make me happy are great ways to remind myself that I can choose to be happy no matter what is going on around me.  Sometimes just choosing to smile can make a huge difference 🙂

Ready To Get It In…

I picked up my race packet last night.  I have my t-shirt, my number and some “swag”.  I am so excited for my race.  I ran yesterday morning, but I overslept and my mind was elsewhere, so my run was not great; right around 2 miles.  After I picked up my race packet, I was excited to get my last long run before the race done.  I ran 6.5 miles last night, so 8.5 miles for the day.  It feels so good to feel your muscles jumping, but not hurting after a hard workout.

I have decided to make the p90x commitment after my race.  At the end of my 90 days, I want to be able to do 10 one-armed push-ups.  I have heard from friends that this workout is a killer and I am excited for the challenge.  I already have my calendar ready.


The Next Day…

The one nice thing, if there is a nice thing, about having a really bad day is that the next day is bound to be better…

I am hoping to get a long run in tonight if I am not too tired…

Here’s to all the better days to come 🙂

Emily and the Terrible, Horrible, No Good, Very Bad Day…

You may or may not be familiar with the book, Alexander and the Terrible, Horrible, No Good, Very Bad Day, by Judith Viorist.  It’s a children’s book about a boy who is having a bad day and has created a fantasy that everything is better in Australia.  Today I feel like that, but I have decided that everything is better in Madagascar.  Not for any particular reason or based on any specific knowledge of what life is like in Madagascar.  Just because I would like to go there on vacation and I suspect that today, pretty much anywhere would be better than here.  Especially places with beaches and lemurs.

Tomorrow is a new day and I’m sure I’ll feel much better then, but today I am wishing for Madagascar.


I feel like my life is flying past me at a million miles an hour.  My weekends are becoming as busy as my workdays and it feels like the summer is zooming away.  I am challenging myself to:  take some time to just to breathe, everyday; do something just for the fun of it, everyday; and remind myself that it is okay to say “no” too.  What do you do to slow down?

What Makes You Feel Good?

Sorry I have been M.I.A., I caught strep throat.  Which is crazy, especially in the summer, but what can you do.  I spent most of the last few days sleeping, but I am back and feeling great.  I missed a couple running days, which made me nervous while I was sick, but I don’t feel weak now and I am ready to run in the morning.

While I was laid up, I had a chance to read a couple of my favorite blogs, and I came across a great post on Fit Bottomed Girls:  Top 10 Weight-Loss Lessons Learned.  I recommend reading them all, but the one that struck me the most was:  Eating Whatever I Want Does Not Make Me Feel Good. 

I have had a hard time putting that idea into such a succinct phrase.  Yes, nothing is off limits, I am the master of my own fate and I can eat whatever I want.  And sometimes, I choose fast food.  And I usually think I am going to enjoy it so much, when instead it’s not really that good and I feel guilty about eating it.  Eating good food make me feel good.  I think healthy food tastes good.  I love to cook and play with herbs and spices.  It makes me feel good to know that I am eating things that are good for me, that I can enjoy the flavor of and not feel guilty about.  It makes me feel good to finish a tough workout.  It makes me feel good to see and feel my body becoming stronger and more healthy.  What makes you feel good?

Let’s Get S.M.A.R.T.!

Goal setting isn’t always easy.  It’s easy to say that you want to do something, but even how you say it can affect whether or not you actually accomplish it.  The SMART system is used in a wide variety of motivational arenas :  fitness groups, professional groups, educational groups, etc.  The acronym can change slightly depending on which group you’re talking to, but the general idea is as follows:


To set a specific goal you must answer the five “W” questions:

  • What: What do I want to accomplish?
  • Why: Specific reasons, purpose or benefits of accomplishing the goal.
  • Who: Who is involved?
  • Where: Identify a location.
  • Which: Identify requirements and constraints.


To determine if your goal is measurable, ask questions such as:

  • How much?
  • How many?
  • How will I know when it is accomplished?


To set an attainable goal you must answer the “H” question:

  • How: How can the goal be accomplished?


Your goal is probably realistic if you truly believe that it can be accomplished.

  • Have you ever accomplished something similar?
  • What conditions would have to exist in order for you to accomplish this goal?


To set a timely goal you must answer the sixth “W” question:

  • When: Establish a time frame.

Then set short-term goals to reach that plan.

  • What can I do 6 months from now?
  • What can I do 6 weeks from now?
  • What can I do today?

As an example, this is a goal I set in January:

My next fitness goal is to run the Rock-n-Sole 10k on July 10, 2011.  I will run 3 days per week.  To start, I will run two shorter runs of one mile and one long run of two miles with at least one day of rest between each run.  I will increase my distance by one half mile every two weeks until I am running 3 miles for my short run and 5 miles for my long run.  I will run on the treadmill until April, then I will switch to outdoor running regardless of the weather. 

I would love to hear some of your goals…  If you would like help with goal setting, I would be glad to get SMART with you 🙂

Feels Like Summer…

I decided to switch things up this morning; I was getting bored with the course of my 3-mile run.  Rather than run through the city streets, I mapped out a course along the lake, including an off-road hill and some stairs.  It was definitely a more challenging workout, but having the lake view made it really enjoyable.  I watched the beachfront boot camp as I ran past and it reminded me of how excited I am for my summer fitness line-up.  I start my outdoor hula hooping class on Thursday and I have committed to hula hooping in the GermanFest Parade at the end of July.  I start my beach yoga class on Saturday.  My race is just around the corner; 10k on July 10th.  The sailing season has started and I am trying to get out on the water every weekend.  I am wait listed for the Dirty Girl Run in August and will be volunteering for the 5k mud-run regardless of whether or not I get to participate.  And just in case I have any extra energy, my 6-year-old god-daughter has learned to ride a bicycle and she is begging me to take her out on the weekends.  As you can see, it was not difficult for me to fill the summer with fun ways to get outside and exercise, I hope you can do the same.

Fighting Mad…

On the Today Show, they were talking about why thin women are getting liposuction.  The doctor who they were interviewing said that it’s not for weight loss, but that what he does is “balance a person’s body.”  That sometimes, even women who are a size two have stubborn fat deposits in places that are unsightly and he helps to correct that.

It is obscene that a medical professional is peddling this nonsense.  The media has us so brainwashed as to what our bodies are supposed to look like that we are willing to have dangerous surgeries in order to fit the mold.  I have had people ask me if I have loose skin or any other visible side-effects as a result of my weight loss.  I think that because my weight loss was gradual and I did it without surgery or pills, my “side-effects” have been less drastic, but yes I have loose skin.  And NO, I am not going to “do something” about it.  I drink lots of water and use lotion, which may help with elasticity over time, but I consider my body to be a testament of the hard work I have done and a roadmap of how I got here.  If I don’t look like a model in my swimming suit, I don’t care.  I worked very hard to get to where I am and I am proud of every part of my body.  I certainly haven’t always felt that way, but I will be damned before I will let some Hollywood doctor try to tell me that I need to have my body “balanced” in a surgery.

I know I said it last week, but I might just start saying it every day…  Love yourself exactly the way you are right now…  It’s the best gift you can ever give yourself…

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