I've never been sorry that I went to the gym

So I am a new mother and still work from home...that means I am exhausted. My mind, my body, everything is tired. However I have started to get back to the gym a few days a week and you know what? Even though I am tired, I have never been sorry that I went to get a quick work out in! I always feel good afterwards and I think it gives me an extra boost of energy throughout the day. Plus it makes me happy and you know what they say....when momma is happy, everybody is happy! So if you are contemplating exercising today and can think of eight hundred reasons why you shouldn't, I get you...I have been there....but just do it! You will feel great later, I promise! :)

(Oh and yes I know I promised to come back with more healthy recipes for nursing mothers and everyone else, however the truth is that I am still figuring it out and have spent my few precious moments of non-baby time exercising or working from home rather than blogging...sorry. Someday!)

I lost 20 pounds this week!

Yes, it is true...I finally had my precious baby boy and came home from the hospital about 20 pounds lighter. And while I won't brag about him (sorry, he really is just perfect!) I will share a few details of his birth. No, not the gross kind- you can keep reading :)

I had to be induced because our little Leo wasn't coming on his own and was getting pretty big. I am about 5'3 and semi-petite framed and wanted to have a vaginal birth and they were estimating his weight at about 9 lbs...he ended up being 9 lb 1 oz, 22 in long. Anywho, they started an IV and broke my water in the early morning; I labored all day and pushed for a little over an hour before he arrived, shortly before 9pm.

My doctor was concerned because he was a big baby that I wouldn't be able to push him out, however when all was said and done she commended my athleticism (knowing I am a runner and dancer) and said that it was probably the reason that I was able to do it. I have recovered really quickly too- sure I am tired, but who with a one-week-old isn't? My body has done really well and I was up and moving around almost immediately. I contribute this too to the fact that I was good and healthy and active before and during my pregnancy. So all in all I guess I just wanted to let all you Skinnies out there know that it is worth it- the exercise, the sweat, the healthy eating...it is worth it! Because when your body has to go through something traumatic, such as birth, it does so much better if you are in good shape!

Now I am counting down the days until my doctor gives me the go-ahead to start exercising again (not to mention until it gets warm enough to take my boy out!) I truly miss it and have never been more grateful for a healthy body than now. Sometimes our motivation comes out of wanting to look a certain way, which I understand and fall victim to as well, but try really hard this week to focus on making yourself feel good and healthy...no matter what size you are or what you look like!

A Dangerous New Years Resolution

So I made a New Year's resolution to be back to my pre-pregnancy weight...yikes. I haven't even had the baby yet and I am already thinking about losing my baby fat! And I have plenty of it...I have gained almost 40 pounds this pregnancy! Yes I know this is more than the traditional healthy recommendation of 25-35 pounds, but it is obviously what my body needed and so I am not that concerned about it...even if my doctor is!

Anywho, so I have this goal and it is kind of frustrating not to be able to get to work on it now while I have the motivation. And then I thought on my walk this morning that I am already working on it by keeping some sort of exercise in my daily routine- and while I will definitely have to step it up to lose the extra weight, it is nice to know that I am not going to have to completely overhaul my habits. I think that is what we should all strive for...not to just make changes to lose some weight but to intend to make a change for life.

So even though I am not to the point where I am going to up my fitness routine yet, I am making some life changes now; I am focusing on drinking lots of water and getting more veggies into my daily meals. What are you going to change this year? Not just for a set amount of time or until you are a certain size, but what life change are you going to commit to this year?

Wish me luck that I have the baby this week...he is so low now that sometimes when I walk in the mornings I think he might just fall out! (Wouldn't that be nice?) And get ready to get back to some intense exercise with me in a month or two! :)

A way of life

Why do diets fail? In my opinion it is because they are temporary solutions to a long-term problem...treating the downstream consequence instead of looking upstream to actually fix the problem. We view "diets" as something that we are going to do for a certain amount of time until we get the result that we want...but then what? If you go back to what you were doing then you will go back to the way you were. The same holds true for exercise- you can't think that you are going to exercise until this or that, quit or cut back, and then expect your body to stay in that condition. Sorry, I've tried it too, but it just doesn't work that way!

What we need is not a "diet" but a "way of life"...you have to completely change your way of thinking to be able to get (and even more so maintain) the body you want. I know it is hard...I haven't always been so disciplined about exercise; I had to make up my mind that it is what I really wanted and my life- goals, activities, day-to-day routines- all had to change. Change isn't terrible and I don't really miss the way I used to be- it isn't like I am depriving myself of the things I once loved...I made a change for the better!

I am 7 1/2 months pregnant and this morning I ran 5 miles. Some people think I am nutzo, but it is just my way of life and I really haven't thought too much about it. My daily exercise has become a part of me and my day seems odd without it...and it really doesn't matter if I am pregnant or if it is raining or if it freezing or so hot and humid or whatever, I just do it because it is part of my way of life. I don't consciously think about drinking a ton of water every day, but carrying a water bottle with me everywhere I go is just a part of my way of life and it seems odd when I forget to take one with me.

So as we approach the end of the year, I want you to think about what your way of life is going to be next year. What are the things you want to change? What new things do you want to institute into your routines? Everyone makes the New Years resolution to "lose weight" but I want you to think about the habits you want to make and if weight loss happens because of them, great...if not, you are still that much healthier! Lets try looking upstream for solutions!

Take a Walk!

So my belly continues to get bigger and this week my running buddy, i.e. mom, was out of town. Basically that means I had no motivation to get up and jog my regular 5 miles. However, the weather has been particularly lovely in Houston and I just couldn't bare to let it go to waste. Thus, I have been taking morning walks...and boy are they lovely!

How nice it is just to get out and enjoy some fresh air! It makes my whole day go better if I start with a little outdoor exercise. So I walked. At first I didn't have a plan- just headed out without a thought. As I started walking though I began to make little plans...I am going to walk fast until I get to that tree/the end of this song/etc. and then I am going to take bigger steps until (fill in the blank). Some spurts I would focus on my posture, others on speed or size of steps or breathing or making sure I rolled through my whole foot and really pushed off from my toes to take the next step (an excellent calf-worker!).

Then I got ambitious; every so often I would do a set of lunges and squats. It was really quite wonderful and when I got home I realized that I had covered many miles and almost two whole hours. The next day my rear was even a bit sore which, as weird as it is to say, felt wonderful!

I have continued my morning walks this week as my mom has been gone and have even added in some jogging, just to mix it up and keep it interesting. :) So my challenge for everyone this week is this: take a walk! Go outside and enjoy the fresh air- I can guarantee you will feel good afterwards. And as you are walking around, have fun with it. Mix it up; pick different things to do or focus on while you are walking.

One thing I highly recommend focusing on is your posture:

-keep your hips tucked under (not pushed back causing your back to arch)

-point your knees and toes straight forward (not turned out or in)

-pull your shoulder blades down (not together as if they are meeting at your spine but down as if they would meet your rear end)

-elongate your neck by trying to increase the distance between your ears and shoulders (not by sticking your nose in the air!)

Good luck!

Woo hoo!

Sorry for being so absent minded these days...Thursdays always seem to creep up on me! Anywho, without further ado, I have a bit of an announcement: my sweet hubby, Nicholas, and I are expecting a little boy at the end of January! Woohoo! If you are interested in any more details or pictures, you can check it out on my regular blog HERE.

Now I have fortunately been lucky enough to not really have much nausea or anything...except extreme fatigue (which I am told will never go away now :) ) But I was thinking about it and fitness is kind of the same for a beginner and a prego person...someone who is just beginning their fitness journey and someone who is learning to adjust to their body's new constraints needs to keep it basic, take it easy, but get their mind in the game more than anything else...so this is for you beginners!

1. Aim to do something physical EVERY DAY. I can't run as much as I used to, but I still run 5 miles on MWF; TThSa I either take a walk, ride my bike, or even go to the gym to lift a few weights for my arms. But the point is this: I get outside my apartment every day and do something physical...otherwise I just feel like a slob and my mental motivation starts to dim.

2. Track what you eat based on food groups. As an expectant mother, I am more worried now about making sure I eat from all the food groups and getting all the nutrients I can for my baby. It isn't so much about counting calories for me, but about getting enough of the good stuff my body needs each day. This is an excellent way for people to start tracking their food intake- I promise that you will get bored/confused/frustrated/etc. trying to count all your calories and cut out all bad foods at once. Instead try to keep track of what you eat and put it in their assigned food groups. Then try to make sure you are indeed getting the servings of fruits and veggies and whole grains that you are supposed to...I can almost garantee that you won't be starving and will mentally be happier if you focus on what you can eat instead of what you can't.

3. Water daily. Drink like a camel! Don't wait to get thirsty...that is you dehydrated body crying to you! Keep a water bottle on you at all times and make sure you get at least half of your body weight in ounces of water each day...more if you are exercising and if you are currently losing weight. Not only does it curb hunger, but it helps to make your body work more efficiently and your skin will thank you for it as well :)

4. Think about a daily vitamin. I am now taking a prenatal vitamin and I think it is really great- although I am not a huge pill or vitamin person, I really believe that it is helping me fill in the gaps of the vitamins and nutrients that I am missing each day. So think about adding one to your routine :)

These are just a few of my thoughts, but again, I want to keep it basic. It is hard to add lots of things at the same time...so maybe pick one to focus on each week. Mostly you need to get your head into it- make a mental commitment that you are going to be active and then your body will follow suit. I am so glad that I had a strong mental commitment to fitness before I got pregnant because it has helped me to stay active and I really, even at 18 weeks now, feel like I am in some of the best shape of my life!

GOOD LUCK!

Bone Strengthening BFFs...Calcium & Vitamin D

So most of us on here are women, right? (Men- keep reading...this still applies to you!) Do you know that at least half of us will have a bone fracture by the time we are 50 years old? Did you also know that there is something you can do today to prevent it? It is called Calcium my friends.

Osteoporosis is serious disease that affects many men and women...mostly women though. And although it is generally thought of as a disease of the elderly, it can strike at any age...especially if you have some of the risk factors such as:

Being female

Family history of osteoporosis or broken bones

Being small framed

Being overly thin

Low calcium and vitamin D intake

Excessive intake of protein, sodium, or caffeine

Inactive lifestyle

Smoking

Alcohol abuse

Now most of our bone mass has already been formed- about 85% of it by the time girls are 18. However there are still things you can do to protect yourself!

The easiest thing is to eat a diet rich in both calcium and vitamin D. Now calcium is what will really help your bones, however it can not be absorbed if the body does not have an adequate supply of vitamin D...so all that milk you chugged would be for nothing! (Unless it was fortified with Vitamin D...some are, so check your labels!) So think of calcium and vitamin D as BFFs that must go together. Here is some more on calcium and vitamin D...

Calcium

Calcium is most famous for giving our bones their strength, but did you know that they also keep our teeth healthy, prevent hemorrhages in our bloodstreams, and plays a crucial role in transferring light to chemical impulses in the retina?

Sources include:

milk

cottage cheese

cheddar, swiss, or american cheese

yogurt

orange juice

fish such as salmon, sardines, mackerel

sesame seeds

soy

collard greens, cooked kale, broccoli

corn tortillas

cooked beans such as great northern, navy, or pinto

almonds & peanuts

dried fruit

Vitamin D

Vitamin D is most famous for helping us to absorb calcium but did you know that it also helps joint pain, relieves back pain, and can also prevent certain types of cancer? And did you know that your body naturally makes Vitamin D? Your body has to be exposed to sunlight though! Just about an hour a week is all it takes!

Sources include:

fish such as herring, catfish, oysters, salmon, trout, halibut, sardines, tuna, or mackerel

milk/soy milk

some cereals (check the label!)

eggs

mushrooms

sunlight

Now another easy thing to do to try and prevent osteoporosis is to do weight-bearing exercises such as running, jogging, dancing, walking, stair-climbing, hiking, and racquet sports. So pick one of those to try this week at least once!

Remember that osteoporosis is a silent disease- none of us can really feel our bones getting weaker! So make sure that no matter how old you are, today you commit to doing all you can to increase and maintain your bone density!

Kathy Week 28: Joy in the Journey

Kathy's Week 28 Stats:

Today's Weight: 137

Last Week's Weight: 139

Starting Weight: 151

Total Weight Loss: 14 pounds

Happy Saturday, Skinny friends! 

This has been a good week for making healthy choices in eating, exercise, and finding joy every day.

Even though we are blessed to have fresh produce available from all over the world, year round, I still love the fresh fruits and veggies of summer. This week I've enjoyed...

Fresh potatoes from my garden!

Mmmm mmmm...steamed with a little butter and salt...what a treat.

More goodness to come...

The blueberries are getting ripe, the zucchini will be ready to start picking later this week, and I just love love love all the different varieties of lettuce I can grow in the garden.

I'm still using the great free calorie-tracking tools at myfitnesspal.com, and I'm still doing my workout from Prevention magazine every week. (A few photos and my offer to mail the program to you free: here.)

Which brings me to the point I want to make today: no matter what we're doing for fitness and health, we might as well have fun while we're doing it! I loved Alex's post about jogging in a hurricane, and the way she was laughing all the way. 

This is Week 2 of my Prevention strength-training program, and it's been so much more fun now that my husband Mark has joined in! Mark has always had more muscle strength than me, so I didn't know if he would completely outdo me with the weights. I badgered him a little, and he started in with me on Monday. Yes, he can do some of the exercises better than I can, but on some of the others, he whines way more than I do! Hahaha!! I love it when he complains about how sore he is...and I'm not hurting!!

(And here's something I keep asking myself: why is it that Katie and I weigh about the same now, but she can fit into those cute size 10 jeans, while I'm still wearing 12s or 14s? I guess they don't call it middle age for nothing, right?? Hahaha!!)

But no matter what size jeans any of us wear, we can...and should...still have fun in our lives. This past week Mark and I hiked to a beautiful little lake with our camping gear and had so much fun playing for a couple of days.

Here we are with our loaded backpacks. (Mine weighs about 37 pounds; his is about 40 pounds.)

Mt. Hood towering above Mirror Lake.

Heading out for a day hike to the ridge behind me. Bear grass in bloom--isn't it pretty? And from the top of the ridge, we could see all the way to Mt. Rainier (by Seattle) 200 miles to the north, and Mt. Jefferson 140 miles south. Amazing!

Packing up the gear in our little campsite - time to head home again!

What are you doing to have fun and laugh today? Whatever your day holds, I hope you'll find...or make...joy along the way. Have a great week!

Commitment

How committed are you? Really? What would it take for you to skip the gym?

Well, for most outdoors runners, a hurricane is a pretty good reason to skip the morning jog...but not us! Last Friday when I woke up, it was sprinkling. It had rained hard during the night, but was definitely letting up. So I called my mom as usual and we both headed out for our mile alone until we met at the corner to go the other 4 miles together.

It was sprinkling, but no big deal when I started out. I have to run along this road that doesn't have a sidewalk or much of a side of the road to get to our meeting point...and it was super fun

on Friday because all the cars that passed by sprayed me! Between the inevitable puddles and cars spraying me, my feet were completely soaked by the time I met my mom, but we were both already wet so we decided to continue on.

At one point it started up so hard that we stood under a tree for a minute, but soon enough it lightened back up and we were off again. It alternated between just sprinkling and full out storming, but we made the whole five miles! We were absolutely soaking when we were done- I stood in the garage and rung out my shirt, headband, ponytail, and each of my socks before going inside to wrap up in a towel. I wanted to take pictures for you, but it was pretty gross and I didn't have my camera on me- sorry!

The way we see it, you are pretty much ringing wet when you are done running in Houston anyway...usually it is sweat, so the rain is actually kind of nice. Plus once you are already soaked, why stop? We can't really get any wetter, so we just continue on!

I will completely accredit this attitude to my mother who hasn't missed a day of running due to

weather in close to 30 years. Running was just something she did, like showering or getting dressed, to get ready in the morning and she did it in snow, extreme heat, and even hurricanes! (Disclaimer: the hurricane actually hit south of us, so we just got lots of rain...don't worry!) I am proud to say that I am slowly adapting this way of thinking too and I feel awkward without my morning exercise.

So here is a thought for you- what would stop you from exercising? Why? How can you make yourself do it anyway?

On anther note, I have a challenge for you this

week: DO YARD WORK! Why? Here are the top 3 reasons I came up with.

1. It is a good workout. Pushing a lawn mower is no easy task! And pulling weeds can be a great exercise for your legs if you squat. Sweeping or raking sure makes those arm muscles sore. It is a great way to mix up your workouts...

2. It is good to be outside. Fresh air is good for everyone...it makes you happier, no?

3. It can be a good form of service. Service is a win-win situation: you feel good and something that somebody needs is getting done! Find an elderly person, chronically/terminally ill person, or a mom whose husband is serving in the military or just works long hours. Still at a loss? It is summer and a million people go on vacation- see if you can find someone who will be out of town for a week and offer to take care of their yard while they are gone. This is a great option for people, like myself, who do not have a yard of their own at the moment.

I have been taking care of my parents lawn while they have been traveling this summer and it is getting easier the more I do it...I finally found the self-propel lever, which has helped a lot! It is nice to get some fresh air and I always feel like I have had a good workout when I am done...just remember to drink lots of water while you work!

So make a commitment this week to figure out how you can do some yard work and report back!

Kathy Week 23: Sunshine!

Kathy's Week 23 Stats:

Today's Weight: 136

Last Week's Weight: 139

Starting Weight: 151

Total Weight Loss: 15 pounds

I live in the Pacific Northwest, in a notoriously rainy region. It is gloriously green around here, but you don't get green without moisture! I rarely complain about the rain, even when I'm out camping and hiking. I have learned to buy good rain gear (it can be expensive, so I buy one piece at a time) and just get out and go! 

However, this spring has been a doozy for rain. We had a week or so of gorgeous sun in February. March was its usual rainy self. It rained every day in April. It rained almost every day in May. It's rained every day in June so far until...today! It's supposed to start raining again tomorrow, so I wanted to hurry outside and take this week's photos for you:

I am so excited to be down by 15 pounds since January! That's an average of 3 pounds a month; a nice, steady, healthy rate of loss. I feel healthy and strong. Hooray!

I'm still going to yoga class once a week and the Curves gym 3 mornings a week. Here are some fun moves we learned in yoga last Tuesday:

The half hand stand. I can maintain this for almost a minute. I'm practicing this pose regularly, to increase my arm and shoulder strength. I'd like to be able to hold it for two minutes or more! (My trunk and legs are supposed to be at a 90 degree angle - I didn't quite get there on this practice. But it's fun to do and I'm getting better at it!)

The standing half moon. I practice this on both sides, for balance, leg strength, and a core body workout. (Still trying to get that outstretched leg up a little higher, so that I'm straight out...I'll keep practicing!)

Speaking of the rain...last Monday my husband Mark and I were signed up for a 10K walk. But...you guessed it...it was so rainy that we backed out. Mark has a jacket and pants that are water repellant, but not water proof, and we didn't think it would hold up to 6 miles in 2 hours of steady rain. (To tell the truth, I had to coax him a bit to undertake a 10K in the first place, and I didn't want to push him out into the rain and have it end up being his last 10K.

The race was to begin at 8:30 am, and we had planned to leave the house by 7:30 to take care of registration. At 7:30 it was raining pretty hard. By 8:30...it stopped raining! Oh, no! No way to get to the starting line in time, now.

Can you guess what we did instead? Does the word "biathlon" pique your interest? Click here to find out how we had a great athletic morning after all. And then come back and leave me a comment about how you make the best of rainy days.

Have a great weekend everyone! Enjoy the sunshine, wherever you are!

I MADE IT!

Just so you don't spend all week worrying...I made it!

You can look forward to my full recap on my regular Thursday post :)

Kathy Week 21: Team Brad

Rooting for Alex on the biathlon today! Looking forward to photos and a recap of the event!

Kathy's Week 21 Stats:

Today's Weight: 138

Last Week's Weight: 139

Starting Weight: 151

Total Weight Loss: 13 pounds

Woo hoo! Down one more pound. How did I do with my goals this week?

I was awful about recording my food in a food diary. I am making way too many excuses. I'll try again this week.

I am continuing to visualize my stomach the size of my fist. That seems to help a lot with portion control, and with not wanting that second helping after all.

I did a little bit of running, but not much. I was really sore for most of the week, from the Dog Mountain hike last Saturday. On Thursday I did go to the track, where I went around 4 times. Walked the straights and jogged the curves. I'm just not very fast, so I'll keep trying.

Team Brad!

This morning I participated in a short (about 1.5 miles) walk with the Northwest Sarcoma Foundation. My husband Mark and I both participated, along with our daughter Julia and her husband Mike and daughter Maddy. We registered with Team Brad, to honor Brad Ventura, a former student who succumbed to sarcoma (soft-tissue cancer) last June. Team Brad took away awards today for biggest team (80+) and most fundraising.

Julia, Mike, me, Mark

(Maddy is in the stroller)

Brad's team was huge because so many people loved him...because he loved them, too! My husband Mark first got to know Brad his freshman year, in the high school play, Peter Pan. Mark was working backstage as a "flyer" and Brad was cast as John Darling, Wendy's younger brother who wants to be a pirate. Mark operated the cables to make Brad fly. We got to know Brad better as he and Katie were friends through high school.

Lots of people there were wearing the red "Team Brad" t-shirts.

Brad's cancer diagnosis came during when he was a student at Oregon State University. He continued his studies as his medical treatments allowed, but the sarcoma was aggressive, and he passed away in June 2009, just a little over a year after his initial diagnosis.

Brad's family

Today's walk wasn't all that long, and it wasn't competitive, but it was a wonderful reminder of the importance of living our lives with joy. The day was gray and overcast, but it was a beautiful walk along the Willamette River in celebration of life.

Here's a fun video from Brad's website, created by his family. After the thoughts from several of his nurses, there are some great videos of Brad dancing, no matter what the situation.

I know what he would say to each of us today: Dance! 

Have a great week, dear Skinny readers, and remember to dance!

Its getting hot, hot, hot!

So did you step up at least one workout since last week? I did! Friday I rode my bike 1 1/2 miles to meet my mom, we ran 5 miles, walked 1 to cool down, and then I rode my bike another 1 1/2 miles home! It was a sweaty one, but I felt great afterwards!

It is getting hot here in Houston- really hot. There are plenty of days that we have 100% humidity which makes it feel like I am exercising in a sauna! This week it has really started to feel like summer even when I am running before the sun gets up.

Summer can be a dangerous time to exercise, so please be careful. Below you will find three of the most common problems that occur during the summer- make sure you know the symptoms and treatment of each and always drink plenty of water when you exercise!

PROBLEMS

Dehydration: This person's body is losing more water than it is taking in. The body is 75% water and is in constant flux; the body routinely loses water by breathing, sweating, and remove waste and needs fluids to replenish what it loses each day.

Heat exhaustion: This person's body fluids are lost through sweating, causing the body to overheat. The person's temperature may be elevated, but not above 104°F.

Heat stroke: The person's cooling system, which is controlled by the brain, stops working and the internal body temperature rises to the point where brain damage or damage to other internal organs may result (temperature may reach 105+°F).

SYMPTOMS

Dehydration symptoms

Increased thirst; dry mouth and swollen tongue; weakness; dizziness; palpitations (feeling that the heart is jumping or pounding); confusion; sluggishness, even fainting; inability to sweat; decreased urine output (Urine color may indicate dehydration. If urine is concentrated and deeply yellow or amber, you may be dehydrated.)

Heat exhaustion symptoms

Often pale with cool, moist skin; sweating profusely; muscle cramps or pains; feels faint or dizzy; may complain of headache, weakness, thirst, and nausea; core temperature elevated-usually more than 100°F-and the pulse rate increased

Heat stroke symptoms

Unconscious or has a markedly abnormal mental status (dizziness, confusion, hallucinations, or coma); flushed, hot, and dry skin; may have slightly elevated blood pressure at first that falls later; may be hyperventilating; core temperature of 105°F or more.

TREATMENT

Dehydration treatment

Sip small amounts of water; drink carbohydrate/electrolyte-containing drinks- good choices are sports drinks such as Gatorade or prepared replacement solutions (Pedialyte is one example); suck on popsicles made from juices and sports drinks; suck on ice chips; remove any excess clothing and loosen other clothing; air-conditioned areas are best for helping return body temperatures to normal and break the heat exposure cycle; avoid exposing skin to excessive cold, such as ice packs or ice water as this can cause the blood vessels in the skin to constrict and will decrease rather than increase heat loss. (Exposure to excessive cold can also cause shivering, which will increase body temperature—the opposite effect you're trying to achieve.)

Heat exhaustion treatment

Rest in a cool, shaded area; give cool fluids such as water or sports drinks (that will replace the salt that has been lost) -salty snacks are appropriate as tolerated; loosen or remove clothing; apply cool water to skin; do not use an alcohol rub; do not give any beverages containing alcohol or caffeine.

Heat stroke treatment

Do not attempt to treat a case of heat stroke at home, but you can help while waiting for medical assistance to arrive.

Call 911 immediately; move the person to a cooler environment, or place him or her in a cool bath of water (as long as he or she is conscious and can be attended continuously); alternatively, moisten the skin with lukewarm water and use a fan to blow cool air across the skin; give cool beverages by mouth only if the person has a normal mental state and can tolerate it.

Triathlon/Biathlon Update: It is like a week away! I am getting nervous and excited and making the last few workouts really count. Ready or not, here I come!

Is it really "no pain, no gain"?

Once upon a time there was a girl who decided to run for exercise/weight loss. She had always bought cute athletic shoes before as they were only used for walking around and light physical activities...and lets just emphasize that this girl really loves shoes! So after she had run for a few weeks and knew she would stay with it, she decided to buy some real running shoes. She went to the local sporting goods store and bought the brand of shoe that her mother (a real runner for many years) had said were her favorites.

Now these shoes weren't the prettiest, but they did the job. This girl ran many miles in these shoes until one day there was absolutely no tread left at all. So, being the shoe enthusiast as this girl was, she was excited to go back to the sporting goods store and this time buy prettier shoes. She settled on a new brand of shoe that would match her new running outfit and made her legs look good.

A little while after the girl got her new shoes, she experienced some pain. First in the knees here and there, then in the heels. She bought knee bands and gel insoles, but still there was pain. The knee pain was sporadic and wasn't too much of a problem, but the heel pain was terrible and once even caused her to limp for a few days afterwards. She saw doctors, talked to other runners, read articles...nothing really solved the pain. She had figured out how to manage it when the tread started falling off the cute running shoes.

Back to the sporting goods store she went, this time determined to buy the first brand of shoe no matter what they looked like just to see if this helped the pain at all. It has been weeks since the girl got her new, not as cute but comfortable shoes and she has yet to experience any kind of pain. The end.

Moral of the story: Working out isn't about being cute; you exercise so you can be cute later! Forget shoes and outfits and gadgets that make you look good- stick with what works! Check with sporting goods stores as some have policies that let you try out shoes (in real situations, not just walking around the store) and still return them. Make sure you buy shorts that don't ride up or that your legs won't rub together or in...go ahead and look silly and take a lap around the store- it sure beats hurting later! Pain isn't always good- pushing yourself is great, but real pain means something is wrong. My doctor told me that when you have pain it is your body's kind way of letting you know something isn't right. Learn to know the difference in your own body between getting sweaty and pushing yourself and an injury...only you can know.

We aren't supposed to be gorgeous when we exercise- we should sweat, turn red, breathe hard, make weird noises. Don't be afraid to get dirty...that is why there are showers (sorry Katie- get over it and shower!)

You can look like a 5 all the time, or you can look like a 3 when you are working out and look like a 10 later when you get cleaned up...it is up to you! I challenge you this week to have at least one workout that really pushes your limits, either mentally or physically. Go get 'em!

P.S. Did anyone try my simple trick from last week? I focused on it this week and am down one pound- woohoo! Plant foods, here I come! :)

Quick Hip and Glute Stretch

Now that I'm training for the Goat Mountain Gallop, my glutes are pretty sore in the evenings. Here's a quick yoga-type stretch for hips and glutes that is SO EASY to do!


Office Chair Yoga: Hip and Glute Stretch

I've been doing this stretch, and it really helps me! Most of the stretches I already knew don't work on the glutes, but I like this one. Does anyone have any other good glute stretches?


P.S. Speaking of the Goat Mountain Gallop, don't forget to enter the Bubble and Splash giveaway!

Walking in Circles: Watch Your Step!

When I was a teenager my Dad invited some of us to go on a hike in the nearby woods with him. It was a nice warm day and most of us were wearing shorts and sandals. During the hike, while bushwacking through a brushy part of the trail, I noticed that my right foot felt suddenly cool...sort of wet. I wondered where the water had come from and stopped to investigate. To my complete utter horror, I discovered that I had somehow managed to get a slug between my heel and the sandal and had smashed it while I walked. Ew, EWW, EWWWWW! Even now the memory causes me to squirm...I honestly don't know how I survived the incident without long-term emotional scarring.

I still love to go walking and hiking, but you better believe that I learned my lesson about watching where I step. As beautiful as the views are all around, it's still a good idea to know where you are putting your feet. Especially when wearing sandals.

Today I decided to share with all of you lucky people a few images of things that I found underfoot JUST THIS WEEK on my walking adventures. Good thing I was paying attention.

Awww...here's a cute little caterpillar. Some of its relatives didn't look so fuzzy, however, because other people on the trail weren't watching where they were going.

A snake! We actually saw two of them the same day, but the first one was moving too fast for a picture. This one paused a moment for me. I actually don't mind snakes that much, as long as they don't take me by surprise. :)

Slimers...it's a worm! Around here, after a good rain, there are worms all over the place. Worms are also on my list of disgusting things, so I steer very clear of them whenever I can.

It's important to watch your footing on a slippery slope like this one!

Got golashes? Did I mention that it RAINED here this week?

Here it is....the awful slug. I can hardly believe that I knelt down and got this close just to take a picture. It's all for you, people....enjoy! (GROSSSSSSS!!!)

Since it's almost Easter, you might want to watch out that you don't step on the Easter Bunny when you're out walking! Yes, I actually saw this little cutie on an early walk this week. I slowly approached, talking quietly, and managed to get this photo before he hopped away. Now isn't that a nicer image to end with today? I think so, too.

Happy walking everyone, and remember to watch your step!

Walking in Circles: In Funny Shoes!

We stopped at an outlet mall this weekend because I needed another pair of outdoor shoes. While trying on some nice practical ones, I noticed these "fitness" shoes on display and tried them on simply out of curiosity. They are so dorky looking, but I have seen them in many different places for sale and wondered what they felt like. Ken snickered while I laced them up and paced a little bit around the area.

"Oh my."
"What?"
"Oh my. These are really something."
"Why? What do they feel like?"
"Woah. My feet are liking the way these feel. I can't describe it. Go find a men's pair and see for yourself."

Ken came back a few minutes later wearing the same brand and with a giddy amazed look on his face.

"Um...I'll get a pair if you do."

So now we both have some outrageously stupid looking shoes....but they are weirdly comfortable. Oh my.

UPDATE: This was posted on my home blog a few weeks ago, and today I've decided to repost it here and give everyone an update on how we're doing with our new shoes.

So here's the verdict:

We love them! Now, I only use mine for WALKING, meaning I don't wear them around the house or to the store, etc. Look at the bottoms of those shoes...they are rounded, and what that means is when you are just standing around, well, they make it hard to stand still. But for consistent walking, they are wonderful! My feet are still very happy when I lace them on and get moving. My legs felt the difference at first. Not in a bad way, but noticeable. Some previously lazy muscles were being called upon to move in a new way, and going uphill was more of a workout! (We have lots of hills around here!) I especially like that the design of the shoe prevents heel-striking, so each step is gentler on my body. Even though it took a little while to get used to my new shoes, I'm very glad we followed our impulse to purchase them.

While preparing to write this, I asked my husband for his review, and he simply stated, "They are very comfortable to wear." He actually wears his to work every day (He got a solid black pair) and says that because of the rounded sole, he feels that his balance has improved.

So there you have it. Two thumbs up for the Funny Shoes.

Have a great week, and enjoy your walks!