Running Mantra

A few weeks ago I started running again and I am complete addicted! No lies. 

I cannot get home quick enough to start my run, and once I am done, I am ready to go back out.  It is kind of ridiculous. 

At first, I was naturally slow and I wasn't happy about it. I have never in my life run a mile with a 10 minute pace. So, rather than dwelling on it, I took action. I gave myself a few weeks with a 10+ minute pace over 3 miles to get back in the swing of things. I was afraid that if I pushed too hard, too early, I would hate my decision to start running again. 

Running view on a  cold, rainy day

This week, two weeks later, I decided it was time to start pushing myself. I was well versed, my body was acclimated, and I had no reason to lollygag anymore. 

I decided that I would push myself  hard for one mile. I needed to prove to myself that I could still run a mile in under 9 minutes, which to me is still too slow, and I did. I shaved almost 2 minutes off of my average pace. I finished in 8:41. However, I knew one mile was't going to be my issue. I was worried that if I continued to run 3+ miles that I would maintain my 10+ minute pace. Gag. 

Run put me on my behind. 

Yesterday, I set out on my run, relaxed, and no intentions of breaking records. When I finished my first I heard 9:30 flat. I was thrilled, but again, I firmly believed I would slow down. I quickly pushed those thoughts to the side. I mentally did not want to say, "hey, it is okay to walk," or "hey, it is okay to slow down." Instead, I repeated my new running mantra in my head:

"Push through. Dig deeper. You got this." 

I was not trying to push my body past exhaustion, but I did want my mind to finally match what I knew my body was capable of. When needed, I slowed down, but after a few paces I repeated my mantra and picked my pace back up. Doing so I finished a 5k in 29:54 or 9:40 a mile. I was ecstatic. 

I still have a long way to go. But I know my running mantra will help me mentally push through to my goal and during other events, like my Spartan Race tomorrow. 

New England Spartan Sprint 2012

At the finish line with my dad by my side

What is your mantra when working out?

Ah, Sugar Sugar

One of my newest adventures is eating healthy. I have done a LOT of research on what you should and should not consume and how it affects you. Two topics I have focused on are processed foods and sugar. 

Processed foods can be traced to 4 of the top 10 chronic diseases: heart disease, diabetes, stroke, and cancer. By cutting out processed foods, not only are we lowering our risk of these four diseases, but we will also gain energy, lose weight, improve regularity, and feel better as a whole. Why wouldn't one want to cut out processed foods?

Don't know what processed foods are? They are foods that have been altered from their natural state such as: white flour, high sodium canned foods, boxed meals, processed meats, sugary breakfast cereals and packaged meals, snacks, and sweets. 

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However, some foods should be processed or are not harmful after being processed. 

For example, milk does not have to be processed, but it should be processed. 

Why? 

If you do not pasteurize your milk, you will not kill the bacteria that it contains causing food-borne illnesses. You also need to homogenize it to keep the fat from separating over time. 

Other items such as frozen berries and veggies are not harmful because freezing them actually helps in preserving their vitamins and minerals. 

100% whole grain breads and oatmeal are a few processed items which are not only okay to consume, but should be consumed. 

You should check out these videos about the aging of processed foods.

Excessive Sugar intake causes weight gain, cravings, binge eating, and heart disease (noticing a pattern yet?). It has also been linked to depression, migraines, poor eyesight and autoimmune diseases. 

According to USDA the average American consumed 152.4 pounds of sugar in 2000! 

That is an increase of 32.8 pounds since 1950-1959. 

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Are you sick to your stomach yet? Well, if not, here is a fun fact from USDA:

"In a sense, sugar is the number one food additive. It turns up in some unlikely places, such as pizza, bread, hot dogs, boxed mixed rice, soup, crackers, spaghetti sauce, lunch meat, canned vegetables, fruit drinks, flavored yogurt, ketchup, salad dressing, mayonnaise, and some peanut butter."

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Hot dogs? Lunch meat? Pizza? These were my favorite lunch time meals as a child. Heck, I still love them. I always knew they weren't the best for you, but sugar?  I don't even want to know what else that little guy is hiding in! 

The American Heart Association recommends that we limit our daily intake of sugar to 7% (100 calories) for women and 9% (150 calories) for men. 

Did you know that ONE can of soda contains 130-150 calories? 

Okay, quick fix. Drink diet soda. 

Wrong. Diet soda contains aspartame, which not only is linked to cancer, but causes you to crave sugar more than real sugar. 

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Could you imagine the improvements we would make to our bodies by changing these two things? Maybe heart disease wouldn't be the leading cause of death...just maybe.

Are are interested in making these changes to your life,but are still struggling on what to pick up?

 Remember:

Look for products of nature  

Shop the outer ring of the store: meats, dairy, fruits, veggies, whole grains etc. 

Read your labels. 

Look for items that have 6 ingredients or less. 

Avoid high fructose corn syrup and hydrogenated oils. 

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And this is just the tip of the iceberg. I am not perfect, and I don't want to be. I will still eat processed food and sugary snacks on occasion, but my goal is to control my intake of it, not let it control me. So, I welcome you to join me in my triumphs and downfalls in leading a healthier lifestyle. 

A Better Me

 Do you ever think that there isn't enough time in the day for those things you actually enjoy doing? 

I do, but I have decided that this train of thought isn't acceptable anymore. 

When do you enjoy life the most? When you are working or studying? 

No! 

You need to take action on these thoughts.

I need to take action on these thoughts.

We need to take action on these thoughts. 

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We enjoy our lives the most when we are doing things that we enjoy, so why don't we make time for them? 

Well for me it is a simple answer, ever since I have had a break from traveling for work I am too tired, aka too lazy, after work in the office. Again, I do not accept this train of thought anymore. I love reading, crafting, and exploring new places, among many other things, and I am determined to get back into these habits. 

So, my plan to solve these lazy thoughts? Simple, quit telling myself to be lazy. 

You're probably thinking, easier said than done, right? Wrong. 

I tell myself I am too tired, that I need to sit and do nothing for a little bit. Well, that is okay! But, not when I realize it is now bedtime and I have done nothing productive since work. I have to quit telling myself to be lazy just a little bit longer.

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When we think negatively, our bodies respond that way. So, I am going to start telling myself to get off my tush, to quit watching TV and playing on any piece of  technology I can get my hand onto, and do something productive and fulfilling. 

Daily goals:

Spend a minimum of 1 hour doing something I love-This will not include browsing the internet, stalking social media sites, or watching TV/movies until my brain is fried.

Quit watching TV and playing on my phone when going to bed-This is a time to crawl in bed and enjoy the peace and quite, to clear my head and relax. I always leave my TV on all night and it interferes with my dreams and sleep cycle. If I need help falling asleep, I will pick up a book.

Weekly goals:

Complete a minimum of 2 projects a week-This could be finishing a book, a project around the house, or trying something new. 

Plan and cook meals for the week-My goal is to spend my Sunday's in the kitchen cooking my weekly meals. I often move too slow in the morning to eat breakfast and prepare lunch, so I often eat out for lunch. Yuck.

This is just a start for my goals on A Better Me. I will constantly add to and adjust these goals. I mean, all of these goals will not apply when I am traveling for 6 months at a time! 

How do you keep motivated after work or school?