tag:blogger.com,1999:blog-13294503462990584342024-03-19T13:02:23.868-07:00Run Walk Lift Get fit. Get faster. Lift others.Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.comBlogger301125tag:blogger.com,1999:blog-1329450346299058434.post-31262060808647230502014-12-10T12:43:00.002-08:002014-12-10T12:43:29.436-08:00Feeling A LOT BetterAfter innumerable doctor appointments, I am feeling a lot better.<br />
<br />
Heck, I can eat. That makes a huge difference.<br />
<br />
This "sickness" has been the strangest thing. I felt like my body was not working. I felt like some of the things the doctors were telling me were not true. And I was doubting my own knowledge of my body. Really, you know your own body better than anyone else.<br />
<br />
<strong><u>Details</u></strong><br />
I started feeling sick mid-October. I couldn't eat without having terrible stomach and muscle pain, mainly in my back and shoulder. I tried to link these things together, but it didn't really make sense. <br />
<br />
It got to the point that I could only eat a few bites of food every couple of hours.<br />
<br />
Immediately, I thought to myself. Don't eat sugar. I feel like my body doesn't handle sugar well and I had eliminated it for the most part (rarely ate bread or treats), until August and then I just didn't care anymore. It seemed like my leg injury wouldn't heal no matter what I did. So, I went off the rails--specifically during the last 2 weeks of October.<br />
<br />
Besides fatigue and frustration, I dropped weight quickly. Not good. Luckily, I was up 5 lbs. from my poor diet. Currently, I'm down 17 pounds. I've never been on this side of the weight struggle before, trying to maintain or gain weight. Really frustrating. I'm still in the healthy range, but it's lower than I feel comfortable with.<br />
<br />
I was told when I went the ER that I should eat refined foods--white bread/crackers and broth.<br />
Which is totally opposite of what I would consider healthy! But I was able to eat saltines and chicken noodle soup. And it tasted good, but I wasn't getting much nutrition. <br />
<br />
I went to a GI doctor and he recommended I get an endoscopy. AWESOME! But they couldn't get me in for 3 weeks. Still not sure if I would be in pain for those 3 weeks, I went home discouraged.<br />
That week, I started feeling like I could eat more. I started eating a whole can of soup instead of a small mug. <br />
<br />
Thanksgiving came and I actually ate turkey and stuffing and mashed potatoes. Later, at our second dinner, I had half a piece of pumpkin pie. I just wanted to try it, to see what would happen. I felt a little sluggish in the morning, but no major pain or tummy troubles. But, the next day, I was sick again. From that point, I have had no treats. And for the last 2 weeks, I have basically been eating protein and veggies. Right now, I'm trying to stick to the Candida Diet. And, hopefully I'll have some more information next week after the scope is done.<br />
<br />
I wanted to see if I separated my symptoms and treated them separately, would I improve. I got an abdominal massage one day and it provided a ton of relief. She said my psoas muscles were crazy tight. And she thought that could cause my other back pain and maybe even stomach pain. So, I have also been doing massage and chiropractic. And when I got home, I googled tight abdominal muscles and back muscles in conjunction with stomach pain. What did I find? Tight abdominal muscles can create symptoms of ulcers or gallbladder pain.<br />
<br />
<strong><u>Good News</u></strong><br />
<br />
<ul>
<li>I can eat a decent amount of food and drink water. It was even hard to drink water, for a while.</li>
<li>I went to the gym and <strong>walked</strong> on the treadmill for 20 minutes. It's amazing how good that felt. I have not moved much for a few months. Trying to rest as much as I could may have backfired.</li>
<li>My scope is on Tuesday. Ulcer or no ulcer? And then it will be done. And I won't worry about that part anymore.</li>
<li>My neighbors and sisters and moms have been awesome!</li>
<li>I finally feel like I'm coming back. And I am excited to do the little things that I haven't been able to do for my family.</li>
</ul>
<strong><u>Advice</u></strong><br />
Sometimes listening to your body is hard. Just try. Sleep when it asks for sleep. Fuel yourself with premium foods. Not junk. Remember to deep breathe. Move your body. Take time to reset and reboot. It's okay to ask for help.<br />
<br />
<br />
<strong><span style="color: magenta;">What have you been up to?</span></strong><br />
<span style="color: magenta;"><strong>Are you ready for Christmas? </strong></span><span style="color: black;">I'm not, but I will be shopping online this week.</span><br />
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-71255157801191125912014-10-31T13:34:00.000-07:002014-10-31T13:34:14.127-07:00Trying To Be ToughI knew I wasn't feeling well and that I was exhausted. I knew I was frustrated and having a hard time getting anything done. I knew I was not eating well. I thought I could just rest and get better, but nothing was getting better.<br />
<br />
I went to the Chiropractor and PT for my hip and leg.<br />
I had intense pain in my back and shoulders. It would wake me up at night and I wouldn't be able to go to sleep.<br />
<br />
I thought that I was just having pinched nerves and kept trying to rest and relax.<br />
<br />
Then one night, I was in so much pain, I considered going to the ER.<br />
I had sharp pain in my back and side and stomach. It was on the right side and up under my rib.<br />
It happened after eating a greasy hamburger and some mini donuts.<br />
Of course, I Googled all of my symptoms. What came to my mind was gallbladder.<br />
<br />
I tried to see my Dr., but she was out sick. They told me to go to the urgent care and they told me to go to the ER. The ER said to go back to my clinic and see whomever was covering patients.<br />
They did blood work, urine test, and ordered an ultrasound--3 days later.<br />
<br />
In the meantime, I was still taking ibuprofen, trying to help my pain.<br />
I felt like my nerves were frayed for about a month. I was crazy tired. And I was just so upset and disappointed with myself.<br />
<br />
Sometimes when I am in pain, I try to be tough. This time I waited a little too long.<br />
<strong>I have an ulcer. </strong><br />
<br />
I started having pains in August and then they went away. I think when I reinjured my leg, I took a hit. The orthopedist told me to take a steady dose of ibuprofen and so I did. NSAIDs are not supposed to be taken for long periods of time. I took them 2-3x a day for 3 weeks. Before that, I would take them 1 or 2 times a week if I had unusual pain.<br />
<br />
Anyway, I am on the mend. And I have some hope that my body will recover in a few weeks.<br />
I had extra blood work done to check different nutrient levels. They all came out in the healthy range. But I am pretty sure I am experiencing <strong>adrenal fatigue</strong> as well. <br />
<br />
<strong><em>I am even more convinced of the importance of sleep and good nutrition in general</em></strong>. But when you add strenuous exercise on top of daily tasks, you<strong> need</strong> to make sure you are on top of it. I often thought that I wasn't eating enough for the amount of exercise I do, but I was maintain or gaining a few lbs. and figured that I was okay. But the last 2 months, with my arm pain, it was hard to feel like cooking and to actually chop and prep stuff hurt. I tried to eat fresh stuff, but the majority of my food was probably some kind of packaged food.<br />
<br />
<strong><em>I would not wish this pain on anyone.</em></strong> So, please look at your diet and sleep patterns and get them in check. Make sure you are eating enough healthy fats and a variety of fruits and vegetables as well as protein and good starches. Eat breakfast--not cereal or a muffin alone. You need protein and fat. Good fats help your body produce hormones that keep everything functioning. Take a multivitamin if you don't feel like you are eating your nutrients--and then work on adding whole foods.<br />
<br />
<em>I am not a Dr. <strong>Just keep track of what you eat for a few days and see if you are getting at least 3 veggies a day.</strong> That is a good place to start. <strong> And fat is not your enemy!!!</strong></em>Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-21520530335241000572014-10-07T15:14:00.002-07:002014-10-07T15:14:46.002-07:00Just When I Thought I Was HealedRunning last week was going really well.<br />
I was feeling confident and when I was asked about my injuries, I only had arm pain to talk about.<br />
I was so happy and grateful.<br />
<br />
I am still happy and grateful, but my leg decided to freak out on Friday.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhHgwxYLVpZMnEz_aq-89NjFMOA4p75SL8JQcqEiTXDDJ4MpXwyJt2fKrhW_IxyCRyxzUvgTgIhKTc6s6vkOQxB6W2cfpH1E7PW6bBapqFW55avCWVlieC-slM8UeK9p3nbpbT7GFtk1Rp/s1600/IMG_1381%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhHgwxYLVpZMnEz_aq-89NjFMOA4p75SL8JQcqEiTXDDJ4MpXwyJt2fKrhW_IxyCRyxzUvgTgIhKTc6s6vkOQxB6W2cfpH1E7PW6bBapqFW55avCWVlieC-slM8UeK9p3nbpbT7GFtk1Rp/s1600/IMG_1381%5B1%5D.JPG" height="320" width="320" /></a></div>
Tape and bruising.<br />
I have matching bruises on both sides of my shin.<br />
And bogs of inflammation that hurt when I touch them.<br />
The bruising was caused by massaging the inflamed spots.<br />
<br />
The good thing is that my foot doesn't hurt.<br />
My guess is that all of my muscles are trying to compensate for each other.<br />
I felt like my calves were strong. I was working on my peroneus muscles. My foot and ankle felt like they were striking correctly, but something shifted somewhere and here we are again.<br />
<br />
I took a picture just like this in March.<br />
<br />
So, back to the Dr., Chiro, PT, Massage...<br />
<br />
I'm not sure what will work.<br />
I am going to a sports medicine Dr. on Friday. I hope he has more info for me.<br />
My guess is he will just say PT, but maybe he can explain why it's happening and how long it should take to heal. And what I can do to fix it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaWcSbDTYYwekm-NOXzUCfGcC6Ncd9bjGAEOWp72raI1xmDTeHwRPMbDccY-CUKBxVJYWICAIkYhmQC9CInCPJJ4HJIInojSCybliK9ISATrGdXmu8s7Dw3DIbRbFlw8SzKijDBTZY6LZ1/s1600/IMG_1372%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaWcSbDTYYwekm-NOXzUCfGcC6Ncd9bjGAEOWp72raI1xmDTeHwRPMbDccY-CUKBxVJYWICAIkYhmQC9CInCPJJ4HJIInojSCybliK9ISATrGdXmu8s7Dw3DIbRbFlw8SzKijDBTZY6LZ1/s1600/IMG_1372%5B1%5D.JPG" height="240" width="320" /></a></div>
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Sometimes I give my phone to our little boy in the car.</div>
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Today, he was quiet while he had it.</div>
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When I got it back there were 20 of these pictures.</div>
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<strong><u>Workout:</u></strong></div>
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45 minutes--AMT</div>
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25 minutes--Abs/Stretching</div>
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10 minutes--AMT</div>
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-70576890018349586602014-10-03T15:05:00.000-07:002014-10-03T15:05:10.147-07:00Cardio Day, 3 lb. Dumbbells, And Protein, Protein, ProteinYesterday was one of those days that I just didn't have it.<br />
No energy.<br />
No drive.<br />
<br />
I went to the gym and got in a short workout, but it was work the whole time.<br />
I probably needed a down day, just because I have been pushing harder this week and have not been sleeping well.<br />
<br />
Yesterday was a mega squat day.<br />
I put a 20 lb. bar on my back and ended up doing <strong>400 squats. </strong><br />
<strong>2 sets of 100 and 4 sets of 50.</strong><br />
<strong></strong><br />
Today was a cardio day. I had loads of energy.<br />
<strong>4 miles on the AMT</strong><br />
<strong>3.5 miles on the treadmill.</strong><br />
My big toe started hurting, so I alternated walking/running.<br />
<br />
I hit a cruising speed and felt like I could have run forever, if my toe wasn't hurting.<br />
<em>I do not want to get injured again.</em><br />
<em></em><br />
<strong><u>3 lb. Dumbbells</u></strong><br />
It's a start. Really, I wanted to see if I had any elbow pain with a curling motion. It didn't hurt, but I am pretty sure I can't handle more weight with my left arm yet. My right arm is a little stronger. My wrist didn't hurt, just my elbow. <br />
<br />
<em><strong><span style="color: magenta;">Do any of you use wrist braces, guards?</span></strong></em> I don't know what they are really called. I see lots of people with gloves, but I don't think they are super stiff.<br />
<br />
<strong><u>Protein</u></strong><br />
It's easy to overdue protein and forget that you need veggies and fruits and carbs. They all have micronutrients important for good health.<br />
This week, I am working on cutting sugar and adding protein.<br />
I cooked 8 sirloin patties so I would have a protein ready to go.<br />
<br />
I remember seeing an interview with some male celebrity who ate tons of "beef patties" to get muscular for a movie. He said he never wanted to eat another one. Tomorrow, I'll grill up some chicken to have on hand. Next week, another round of <strong>Operation Veg Out.</strong> Feel free to share your veggie pictures on <strong><a href="https://www.facebook.com/pages/Run-Walk-Lift/648169068579597">Facebook.</a></strong><br />
<strong></strong><br />
<strong></strong><br />
<strong><span style="color: magenta;">What healthy habits are you working on?</span></strong><br />
<strong><span style="color: magenta;"></span></strong><br />
<strong><span style="color: magenta;">What was your favorite thing this week?</span></strong><br />
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-79976981187496997372014-10-01T13:26:00.001-07:002014-10-03T14:42:50.175-07:00Mile Test, Arm Sleeves, Maybe Next WeekI feel like running is coming back to me.<br />
But I know that if I go too hard, it will hurt again.<br />
<br />
I've been testing my speed threshold and it appears to be a <strong>9 minute mile</strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjurPcLxBcZlctH46jddikd_1Sd5m1cRkIZybj64eL3s0vmgNwIthzCeWu1sdWAHuAYSwl760kpDEZp4PUysbc7n_Bku5YAL3-j0e4-MfishaswNV7LBbZsVkhOdSlMe7nZts6SEqtS2acC/s1600/IMG_1356%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjurPcLxBcZlctH46jddikd_1Sd5m1cRkIZybj64eL3s0vmgNwIthzCeWu1sdWAHuAYSwl760kpDEZp4PUysbc7n_Bku5YAL3-j0e4-MfishaswNV7LBbZsVkhOdSlMe7nZts6SEqtS2acC/s1600/IMG_1356%5B1%5D.JPG" height="320" width="240" /></a></div>
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Which is a good thing.</div>
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Last week, I ran between 9:30-10:00 miles. Slowly, but surely.</div>
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I can run on 6.8 mph for quarter mile intervals, but not for a mile straight.</div>
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I'm still doing foot strengthening and calf strengthening exercises.</div>
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I am happy that things appear to be getting better.</div>
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I stopped using KTape and switched to wrapping with an ACE bandage when I needed extra support around my wrist when I was at home. Avoiding anything heavy has really helped me heal. I cut the toes off of a pair of socks to wear as <strong>elbow sleeves</strong> under my jacket when I run. It adds support and warmth around my elbows.</div>
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First, I tried wearing my compression socks on my arms when I slept. It made it really hard to open a bottle of water in the middle of the night. I may have spilled all over myself. </div>
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I didn't want to buy sleeves at the store until I knew if they worked or not. So, my wrist and elbows are getting better too. I am trying to be patient. I'm <strong><em>hopeful</em></strong> that I will be able to lift arms again by the end of next week. I'll start off with 5 lbs. and work my way back up to my normal, or old normal.</div>
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Can you believe it's October already.</div>
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Time to get out the fall décor.</div>
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I think I have like 3 things. I love the leaves and the crisp air. It actually got chilly last night.</div>
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Hot chocolate weather.</div>
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<strong><span style="color: magenta;">I told my husband that I brushed my teeth with hot water. He thought that was weird.</span></strong></div>
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<strong><span style="color: magenta;">After almost 15 years of marriage, I am sure that I do something else that is weirder than that.</span></strong></div>
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<strong><span style="color: magenta;"></span></strong> </div>
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<strong><span style="color: magenta;">Do you brush with hot or cold water?</span></strong></div>
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<strong><span style="color: magenta;">Are you gearing up for any fall races?</span></strong></div>
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-31411189843611346412014-09-30T13:28:00.001-07:002014-09-30T13:28:14.502-07:00Sleep. Potato. BurritoThis morning I woke up..<em>did I ever fall asleep?</em><br />
<br />
I have a sleepwalker and a boy who seems to have a sensitive tummy and/or growing pains.<br />
Last night was awesome. I kept hearing doors open and feet moving up and down the hall. I just didn't want to get up. I waited until they came to me.<br />
<br />
One came in walked in a circle and then went back to bed. Later, she got up to use the restroom.<br />
<br />
The other cried, and needed to be held. Later, he couldn't find his duck in the middle of the night, so he turned on his light and threw his blankets on the floor and then came and asked for help. I don't mind getting up early, if I can get some sleep when it is actually "dark time."<br />
<br />
Little man goes in phases with his toys.<br />
This week, he is in love with bath time and rubber ducks and Mr. Potato Head.<br />
He made one for him and one for his sister.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs9pEB9XDG7giJjpSZABscgcwMRzOzeQncfacOVnvd6AQHFmNjDFZWzWjqZreHguZ1HQ-rDMI0prcmoTgF104bt4A7BYgTJ7GAEi5E4GATOzWnEEIzMO3EP_p19ytrUtgvDrw7scV5FOHl/s1600/IMG_1352%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs9pEB9XDG7giJjpSZABscgcwMRzOzeQncfacOVnvd6AQHFmNjDFZWzWjqZreHguZ1HQ-rDMI0prcmoTgF104bt4A7BYgTJ7GAEi5E4GATOzWnEEIzMO3EP_p19ytrUtgvDrw7scV5FOHl/s1600/IMG_1352%5B1%5D.JPG" height="320" width="240" /></a></div>
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"This is Haylee."</div>
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To be fair, she doesn't look like this <em>all </em>of the time.</div>
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<strong><u>Food Nostalgia</u></strong></div>
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I had another food nostalgia moment when I went grocery shopping yesterday.</div>
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Microwave burritos. We used to go to the deli for lunch and get one. I usually opted for a chimichanga if they had that as an option. But they are practically the same thing. Anyway...</div>
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I know better. </div>
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But sometimes you just want it, right?</div>
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So I ate it.</div>
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And it wasn't very good.</div>
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And this morning my guts hurt when I ran.</div>
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Live and learn.</div>
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<strong><u>Workout:</u></strong></div>
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20 minutes--AMT 14/16 Interval</div>
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25 minutes--treadmill--6.4/4.0 mph walk/run</div>
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10 minutes--legs</div>
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10 minutes--treadmill--walk/run</div>
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20 minutes--abs/stretching</div>
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</div>
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-55524029319226607692014-09-29T08:43:00.002-07:002014-09-29T08:43:18.720-07:00Saturday Stuff<div class="separator" style="clear: both; text-align: center;">
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</div>
Saturdays at the gym are interesting.<br />
<br />
If you go early, it's empty.<br />
If you go late, it's empty.<br />
The 9-11 am hours are busy.<br />
<br />
This weekend, I didn't get there until almost noon.<br />
It was pretty much vacant.<br />
I had the cardio room to myself most of the time.<br />
<br />
When people come in, I wonder why they are there. <br />
<br />
What are their goals?<br />
Is it a social thing?<br />
Stress relief?<br />
<br />
Sometimes I ask people what they're up to and sometimes, I listen to their conversations.<br />
<em>If you're talking loudly, someone is going to hear you.</em><br />
<em></em><br />
Anyway, one guy said he was going to a class reunion and wanted to be "hot."<br />
I had never heard a guy say that about himself before. <br />
<br />
2 couples came in and walked and talked on the treadmill by each other.<br />
They were all waiters/waitresses and were talking about not getting good tips the night before.<br />
Then they talked about eating food late at night and feeling gross.<br />
I've had that feeling before. And sometimes it makes me want to run and other times it makes me want to sleep.<br />
<br />
When I left the cardio room, I saw some guys trying to talk a girl into doing a heavy lift she had never done before.<br />
<br />
She kept saying no and that she didn't want to get hurt. They kept pushing her.<br />
I know the girl, so I stepped in. I just said, "Don't do it if you're not comfortable."<br />
<br />
They kept pushing. She said she would do it with less weight. The guy told her she didn't need less weight. Eventually, I left. <br />
<br />
I think that I sometimes get stuck in the mindset, that if it isn't a long workout or a heavy lift, that it isn't worth it. Really, we all have to start somewhere. For beginners, or coming off an injury, the little things do matter. <br />
<br />
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<a href="http://monicabundy.com/wp-content/uploads/2014/07/motivational-exercise-quotes-300x240.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="motivational exercise quotes, motivational exercise quotes, drinking motivational exercise, quotes, motivational exercise quotes of the day, motivational exercise quotes pictures, motivational exercise quotes posters, motivational quotes exercise weight loss, " border="0" class="wp-image-483" height="302" src="http://monicabundy.com/wp-content/uploads/2014/07/motivational-exercise-quotes-300x240.jpg" width="400" /></a></div>
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Start small and each small step will add up to something big.</div>
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</div>
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<strong><u>Workout:</u></strong></div>
<div style="text-align: left;">
10 minutes--AMT</div>
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45 minutes--treadmill, run/walk 4.25 miles</div>
<div style="text-align: left;">
20 minutes--lift/stretch</div>
<ul>
<li><div style="text-align: left;">
calf raises</div>
</li>
<li><div style="text-align: left;">
leg press</div>
</li>
<li><div style="text-align: left;">
abs</div>
</li>
<li><div style="text-align: left;">
stretch</div>
</li>
</ul>
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</div>
</div>
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-7344005789100359732014-09-26T13:27:00.001-07:002014-09-26T13:27:18.496-07:00Breakfast, Lunch, and DinnerI really don't like the idea of writing down everything I eat, <br />
but it helps me actually think about <em>what I am eating</em>.<br />
<br />
This week, I talked to the trainer and she told me my weight gain was a result of food choices.<br />
<br />
I wanted to believe that it was my injury and not being able to work out, more than food.<br />
Or the medicine that said it would cause weight gain. I knew I had been eating poorly, but I had a reason.<br />
<br />
If I look at my grocery receipts from the past 2 months, I see:<br />
<ul>
<li>Ice cream</li>
<li>Candy</li>
<li>Candy</li>
<li>Cookies</li>
<li>Chips</li>
<li>Caesar salad kits</li>
<li>Granola bars</li>
</ul>
These things aren't bad in moderation.<br />
I was buying them 2x a week. There was always a treat in the house.<br />
<br />
Most nights there is a treat hunt after dinner. I told my husband he would have to cut up the pineapple if he wanted something sweet.<br />
<br />
Yesterday was my first "food journal day."<br />
<br />
<img alt="Photo: Breakfast.
Instant oatmeal.
Mix in scoop of Protein when it's still hot.
Tastes like a no-bake cookie." class="scaledImageFitWidth img" height="320" src="https://scontent-b-sea.xx.fbcdn.net/hphotos-xap1/v/t1.0-9/p526x296/13930_763074067089096_8304128373413176593_n.jpg?oh=63ba12fc9b509c99750db1a46912a541&oe=54C03809" width="320" /><br />
<br />
<strong>Breakfast:</strong> Oatmeal with protein powder<br />
<strong>Snack:</strong> Muscle milk<br />
<strong>Lunch:</strong> Chicken breast and 1/2 sweet potato<br />
<strong>Snack:</strong> Apple<br />
<strong>Dinner:</strong> Stew and 2 biscuits<br />
<strong>Snack:</strong> Caramel rice cake<br />
<br />
I didn't track my water. I need to do that too.<br />
<br />
If I want to lose I have to track all of this stuff. When I am just maintaining, not so much. I'd like to get this food stuff down before my arms heal. I know when I eat better I feel stronger and happier. <br />
<br />
Imagine that!<br />
<br />
<strong><span style="color: magenta;">What's your favorite breakfast?</span></strong><br />
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-47525045792891049832014-09-25T15:37:00.000-07:002014-09-25T15:37:26.169-07:00For The First Time In Forever<div align="center">
Today was the first day that I felt like I was really running.</div>
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<em>I didn't have to stop to fix my foot at all.</em></div>
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</div>
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I just wanted to see what I could do, you know?</div>
<div align="center">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.dreamstime.com/stock-photos-cute-little-girl-running-image20826263" style="margin-left: auto; margin-right: auto;"><img alt="Cute Little Girl Running Stock Photos - 20826263" border="0" height="133" src="http://thumbs.dreamstime.com/thumbimg_627/1314004786D56S4l.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.stockfreeimages.com/p2/running.html">source</a></td></tr>
</tbody></table>
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</div>
<div align="center">
The kind of run where you actually forget that you put your <strong>music on repeat</strong> and listened to the same song <strong>10x.</strong></div>
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<strong></strong> </div>
<div align="center">
I actually have 2 songs that I put on repeat and forget that it's repeating.</div>
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</div>
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Let's just say that<strong> Justin</strong> and<strong> Paramore</strong> are my go to voices.</div>
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</div>
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And no, it's not <strong>Bieber</strong>. </div>
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<strong>Justin Timberlake.</strong> He's a lot closer to my age.</div>
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<strong></strong> </div>
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<strong></strong> </div>
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-23192096622206565152014-09-25T15:11:00.006-07:002014-09-26T13:27:49.840-07:00Can You Feel IT?<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img alt="Fall Leaves Falling" src="http://www.freeallimages.com/wp-content/uploads/2014/09/fall-leaves-falling-2.jpg" style="margin-left: auto; margin-right: auto;" title="Fall Leaves Falling" width="480" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.freeallimages.com/fall-leaves-falling/">source</a></td></tr>
</tbody></table>
<div style="text-align: center;">
I love the weather we have been having the last few days.</div>
<div style="text-align: center;">
</div>
<br />
Fall is here, hopefully to stay.<br />
I am not praying for snow, but I love light jacket weather in the evenings.<br />
Everything feels a little more cozy.<br />
<br />
<div style="text-align: center;">
<strong><em></em></strong> </div>
<div style="text-align: center;">
<strong><em><span style="font-size: large;">Can you feel this?</span></em></strong></div>
<strong><em></em></strong><br />
If you look up how to remove k tape, it says to take a shower and lather it up. The soap should help loosen the adhesive. I know it works when I soak in a bath, I must not take long enough showers.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjczQtzqVO2nPMNPRLF2RcnLR3-dN0YqvOj5qHkNVgBdHE_yeDY7Y95xQrNJFe0UBzvtDbUICvIsh8T-2uWHqNm6vNo2g6hwtPLba-YezZ3XbQKLmR5NpIp-jeGI5MiMihvYycKF6pk6z8h/s1600/IMG_1344%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjczQtzqVO2nPMNPRLF2RcnLR3-dN0YqvOj5qHkNVgBdHE_yeDY7Y95xQrNJFe0UBzvtDbUICvIsh8T-2uWHqNm6vNo2g6hwtPLba-YezZ3XbQKLmR5NpIp-jeGI5MiMihvYycKF6pk6z8h/s1600/IMG_1344%5B1%5D.JPG" height="200" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg_aF3BLNXmUrcculSniHFSye4tlkIiCQPs6lrPDljJcK9odLZrj0vvFUvnndIyWEx5jytkRYS04PoELDPMwmOvaPlScWq2GwsiOBFiwN0ADy-VkemdZfwnfYCIV2947NsiuLKgFQAg6YR/s1600/IMG_1343%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg_aF3BLNXmUrcculSniHFSye4tlkIiCQPs6lrPDljJcK9odLZrj0vvFUvnndIyWEx5jytkRYS04PoELDPMwmOvaPlScWq2GwsiOBFiwN0ADy-VkemdZfwnfYCIV2947NsiuLKgFQAg6YR/s1600/IMG_1343%5B1%5D.JPG" height="200" width="150" /></a></div>
<br />
<div style="text-align: center;">
<strong><em> </em></strong></div>
<div style="text-align: center;">
<strong><em></em></strong> </div>
<div style="text-align: center;">
<strong><em><span style="font-size: large;">Can you feel this?</span></em></strong></div>
<div style="text-align: center;">
<strong><em></em></strong> </div>
<div style="text-align: left;">
I got a real ice pack and I use it almost every day. Wrists, elbows, knees, ankles. It really is way better than a bag of frozen green beans.</div>
<strong><em></em></strong><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioj-DdofTfUVHfvGmYhS2lHVEqL95si9NMF8alEbNuHyfb6EJnlCK0Qq4A490FWwY4jG7q987b-EPeU1_yBfYD0AgsDexqC9yxkd48hYmDDTzge-4n8dQ2Ie-ru6Z06KHtvMXEnILM2Lqm/s1600/IMG_1342%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioj-DdofTfUVHfvGmYhS2lHVEqL95si9NMF8alEbNuHyfb6EJnlCK0Qq4A490FWwY4jG7q987b-EPeU1_yBfYD0AgsDexqC9yxkd48hYmDDTzge-4n8dQ2Ie-ru6Z06KHtvMXEnILM2Lqm/s1600/IMG_1342%5B1%5D.JPG" height="320" width="240" /></a></div>
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</div>
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<strong><em></em></strong> </div>
<div style="text-align: center;">
<strong><em></em></strong> </div>
<div style="text-align: center;">
<span style="font-size: large;"><strong><em>C</em></strong><strong><em>an You Feel This?</em></strong></span></div>
<div style="text-align: center;">
<strong><em></em></strong> </div>
<div style="text-align: center;">
This dude loves to do somersaults and headstands anywhere he can.</div>
<div style="text-align: center;">
In the van?</div>
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</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjudWRPg0mT43yD9Wt4RXyNVDjNidieixhuy0AJvmpYg3QPNULPQ91rX2yBPq782Zd65rwQ9EcsmW6loLfsCcqT2r84ItEO_w4T4hI18BsIfcWxgMZAOVP9V91DhsijRKZ_k23nueSz4UfT/s1600/IMG_1341%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjudWRPg0mT43yD9Wt4RXyNVDjNidieixhuy0AJvmpYg3QPNULPQ91rX2yBPq782Zd65rwQ9EcsmW6loLfsCcqT2r84ItEO_w4T4hI18BsIfcWxgMZAOVP9V91DhsijRKZ_k23nueSz4UfT/s1600/IMG_1341%5B1%5D.JPG" height="320" width="240" /></a></div>
<div style="text-align: center;">
Why NOT?!!!</div>
<div style="text-align: center;">
Watching him do it makes me cringe.</div>
<div style="text-align: center;">
<em>I don't like the feeling of blood rushing to my head.</em></div>
<div style="text-align: center;">
</div>
<br />
<div style="text-align: center;">
I found this quote the other day. I am sure we all have days that we curse our bodies. But really we should love our bodies--warts and all.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwFgk2IotbsM37PA7Dg2m99MrNM9LSvWKTDo2Pq-70vJK0ipgYzC9WlBQXcJHGuvCBC_hDH7vkRdbSVPjzir3C5lKoj_qB3NbJEIrOf0cvo2ji17Jgd6zMf_kkf0W4VcJnyQgaMDPDLgEE/s1600/IMG_1340%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwFgk2IotbsM37PA7Dg2m99MrNM9LSvWKTDo2Pq-70vJK0ipgYzC9WlBQXcJHGuvCBC_hDH7vkRdbSVPjzir3C5lKoj_qB3NbJEIrOf0cvo2ji17Jgd6zMf_kkf0W4VcJnyQgaMDPDLgEE/s1600/IMG_1340%5B1%5D.JPG" height="400" width="250" /></a></div>
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-76818191107853637122014-09-19T13:40:00.002-07:002014-09-19T13:40:20.596-07:00Can You Run And Lift?I have read a lot of articles about running and lifting. Most say that you lose muscle when you run. I think that happens when your diet is not meeting the nutritional needs based on activity levels.<br />
<br />
This article gives some tips to excel in both running and lifting.<br />
I love to do both.<br />
I can't say that I am an expert at either.<br />
I do know that they both make me feel alive.<br />
<br />
<br />
<a href="http://www.bodybuilding.com/fun/a-new-breed-of-athlete-be-a-strength-runner.html"><strong><span style="color: blue;">Strength Runner</span></strong></a> "If you love to run and love to lift, you don't have to choose between them. Have the best of both worlds by becoming a strength runner!"<br />
<br />
This guy is talking about Obstacle Course Races. But the training methods would work whether you want to do that kind of race or not.<br />
<br />
<em><strong>My last few workouts have been running intervals.</strong></em><br />
1 mile run<br />
Squats<br />
1 mile run<br />
Calf raises<br />
1 mile run<br />
Walking lunges<br />
<br />
The workout at the end of the article gives a good lower body and upper body option.<br />
You can swap out moves with weights, for body weight options.<br />
<a href="http://greatist.com/">Greatist.com</a> is a great resource.<br />
<br />
<br />
<a href="http://www.bodybuilding.com/fun/strength-training-for-runners-how-to-do-it-right.html"><strong>Lift to Run</strong></a> This article focuses more on why runners should lift. <br />
It is an interview of the author of the book "Anatomy For Runners." <br />
<br />
The following is an excerpt from <a href="http://bodybuilding.com/">Bodybuilding.com</a>.<br />
<br />
<div class="q-a-header">
</div>
<div class="q-a-header">
"By the end of the book I felt like I kind of had an assignment: Build a strong core, and build a strong butt. If all I did was focus on those two things, how much would that help me in athletics and life?"</div>
<div class="q-a-header">
</div>
"Tremendously, and here is the reason why: As you run faster, the amount of time you are in contact with the ground actually decreases. But the flip side of that is that when you have less time in contact with the ground, it is actually harder to run. So your body has to be able to supply more force to the ground quickly. <br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.bodybuilding.com/fun/images/2012/lift-to-run-3.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" class="right-image" height="200" src="http://www.bodybuilding.com/fun/images/2012/lift-to-run-3.jpg" style="margin-top: -7px; padding-bottom: 18px;" width="137" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(picture from article)</td></tr>
</tbody></table>
Here is why strength training helps runners: You have to be able to put out more force in a shorter amount of time to run faster. But if all you do is run, you never develop the true high-end strength and high-power demands that you need to do that. So yes, if you develop a strong core, you keep things stable. And if you have good glutes, you can propel yourself off the ground.<br />
Walking is different than running. When you walk, most of the power from push-off actually comes from your calf.<br />
When you run that isn't true. When you run, most of the power from push-off comes from your hips, so we're talking about true hip extension. If you improve your core strength and improve your hip extension strength, you are well on your way to becoming a more efficient runner."<br />
<br />
<br />
Read the rest of the article. It has good information on posture and strengthening. There are a lot of things that I could improve on.<br />
I will be adding this book to my wishlist.<br />
<br />
<br />
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-89451154148628005612014-09-19T13:02:00.001-07:002014-09-19T13:02:24.743-07:00Friday FindsIt's that time again to share my favorite things of the week.<br />
<br />
<div style="text-align: center;">
<strong>1. Halloween Candy</strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEz3oWoi1Fmb1iYwotbG0O1tDRSQsE-WM62HCbUlZ6RFnLOfXUVgM2zBEJVRPBC4u5Ns8fMgoBTybJ0Ub7xdOIQKUSxG3_iDTiWSyB3ld5oCW6f24Tq9AKxfe-e_yyFdJbadh-WN75MAQt/s1600/IMG_1337%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEz3oWoi1Fmb1iYwotbG0O1tDRSQsE-WM62HCbUlZ6RFnLOfXUVgM2zBEJVRPBC4u5Ns8fMgoBTybJ0Ub7xdOIQKUSxG3_iDTiWSyB3ld5oCW6f24Tq9AKxfe-e_yyFdJbadh-WN75MAQt/s1600/IMG_1337%5B1%5D.JPG" height="200" width="150" /></a></div>
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I know a lot of us try to be good and avoid sweets.</div>
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</div>
<div class="separator" style="clear: both; text-align: center;">
And I usually do it too, but when you go to Target and don't have much to buy, it is really easy to fill your cart with snacks.</div>
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It's not even October.</div>
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I am getting my fix early.</div>
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I'll avoid it for the rest of the month.</div>
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<strong>2. Padded Sports Bras</strong></div>
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<img alt="My Target has lots of exercise clothing 30% off." class="scaledImageFitHeight img" src="https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-xaf1/v/t1.0-9/p118x118/10702242_758797094183460_9053410317003970731_n.jpg?oh=dfecc7f946f2503504601c3ffc76ec18&oe=5482B294&__gda__=1418777971_0bffba03bc223cc188670eb4007c99fd" style="left: -17px;" /></div>
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I'm flat chested and I know it.</div>
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It is nice to have a little shape when I workout--and at all other times.</div>
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When there is a sale on padded sports bras, it's a double win!</div>
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<strong>3. This Guy</strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh79xJQF4Wornkwz8zOjoM_x60rZGBh3c3lr3BAizGaq-aME_jm_uM1gzEO4ifAca2rVxt8N9n7plcLgsq6kVdZbBVtTbhN2ZKEac7DcN7gaJAsAtIKYbPqQC3NonBr9tOjLtEL0Y2fw4d4/s1600/IMG_1332%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh79xJQF4Wornkwz8zOjoM_x60rZGBh3c3lr3BAizGaq-aME_jm_uM1gzEO4ifAca2rVxt8N9n7plcLgsq6kVdZbBVtTbhN2ZKEac7DcN7gaJAsAtIKYbPqQC3NonBr9tOjLtEL0Y2fw4d4/s1600/IMG_1332%5B1%5D.JPG" height="320" width="240" /></a></div>
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We get to hangout daily.</div>
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He likes to snuggle.</div>
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He likes to steal my food.</div>
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He likes to spit in my salad (yes, that actually happened)</div>
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He tells me he loves me frequently.</div>
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He is pure boy.</div>
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<strong>4. A Smile</strong></div>
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An awkward smile, I love it!</div>
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Not that long ago it was hard for me to smile.</div>
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A real smile.</div>
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Life is all about perspective.</div>
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This morning when I woke up to a crying child, way to early, I had a moment of clarity.</div>
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I was able to snuggle this child.</div>
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As much as I'd like to lift weights,</div>
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This is what my arms are for.</div>
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-6365696362029990872014-09-18T14:51:00.000-07:002014-09-19T08:48:52.326-07:00Sleep, Run, Truth<strong><u><span style="color: #b45f06; font-size: large;">Sleep</span></u></strong><br />
<strong><u><span style="color: #b45f06; font-size: large;"></span></u></strong><br />
Having a <strong>new bed</strong> has made my sleep so much more comfortable.<br />
I used to toss and turn when I first went to bed.<br />
Now, when I decide to sleep I just sink in and I'm out in a few minutes.<br />
<br />
My back feels better, my shoulders and neck are relaxed. I didn't know it would make such a difference this fast.<br />
<strong>Beds have a life of 7-10 years</strong>. If you are having pain and trouble sleeping, I would look at your mattress.<br />
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It's kind of like running shoes. They have a mileage limit and then they will make you hurt. A new bed, and new shoes, is an investment in your health and wellness.<br />
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<strong><u><span style="color: #b45f06; font-size: large;">Run</span></u></strong><br />
<span style="color: black;">Today was a good day for a<strong> run</strong>. I felt strong and balanced. Some days I can tell I am leaning one way more than the other and I walk with a sway or a limp. Weird.</span><br />
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I started off with <strong>100 floors on the stair climber</strong>. Today was easier than yesterday and I felt like I could do more, but I wanted to run as well.<br />
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The bad thing about not running or working out my lower body for a few months--<strong>the bum jiggle</strong>.<br />
I am sure you know what I'm talking about. If I can feel it jiggle, then I know other people can see it jiggle. That just gives me a goal I can work towards. When the rear end momentum stops, I know I'm in decent shape.<br />
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Speaking of jiggle, the same things is happening with my arms. Oh, well.<br />
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<strong><u><span style="color: #b45f06; font-size: large;"></span></u></strong><br />
<strong><u><span style="color: #b45f06; font-size: large;">Truth</span></u></strong><br />
<strong><u><span style="color: #b45f06; font-size: large;"></span></u></strong><br />
<span style="color: black;">Laundry has been non-stop this week. I have piles to fold. And more loads to wash.</span><br />
It's hard to believe that it will ever end, but...<br />
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<img class="rg_i" data-src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSPxSSRBfL-x5mPKjCTTYFMM3oJbl46eRWauedwNF23av_J_m8JBg" data-sz="f" height="326" jsaction="load:str.tbn" name="5Rbl5D3NK3kXRM:" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSPxSSRBfL-x5mPKjCTTYFMM3oJbl46eRWauedwNF23av_J_m8JBg" style="margin-left: -7px; margin-right: -8px; margin-top: 0px;" width="400" />Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-16811248453742008942014-09-17T14:55:00.001-07:002014-09-17T14:55:11.160-07:00Workout Strategy--Avoid the Arms<div class="separator" style="clear: both; text-align: center;">
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It feels like I have both tennis and golfers elbow.</div>
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I taped for golfers elbow yesterday and today for tennis elbow.</div>
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I think I strained it again yesterday.</div>
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Doing regular stuff hurts--dished, laundry, grocery shopping.</div>
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I looked up treatment and it says to ice and wrap (wrapping didn't help me) or tape.</div>
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If it doesn't get better in 2 months--physical therapy.</div>
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Then surgery if it doesn't heal after 6 months.</div>
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I can avoid some movements, i.e. lifting.</div>
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I cannot avoid having kids.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://tendonitisrx.com/golfers-elbow/cause-of-golfers-elbow/" rel="attachment wp-att-262" style="margin-left: auto; margin-right: auto;"><img alt="" class="alignleft size-full wp-image-262" height="320" src="http://tendonitisrx.com/wp-content/uploads/2011/09/cause-of-golfers-elbow.jpg" title="Causes of Golfers Elbow" width="318" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://tendonitisrx.com/golfers-elbow/">source</a><br />
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<strong><u>At the Gym</u></strong></div>
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Have you ever noticed all of the body builders walking on the treadmill?</div>
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I get impatient when I walk indoors.</div>
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I know there is a science to it.</div>
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Keep your heart rate around 120bpm to burn fat, 140+bpm for a cardio workout.</div>
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I can do the stair climber and get the same results.</div>
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Today, I climbed 150 floors. It wasn't too hard, but I'm sure my buns will be sore tomorrow.</div>
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I didn't run today. I need to do everything gradually. I do not want to get hurt again.</div>
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<strong><span style="color: magenta;">Our little boy is almost 3 1/2 years old. He is not caring about the potty any more. </span></strong></div>
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<strong><span style="color: magenta;"></span></strong> </div>
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<strong><span style="color: magenta;">What is your best potty training advice?</span></strong></div>
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<strong><u></u></strong></div>
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-3215629663219476972014-09-16T17:00:00.001-07:002014-09-16T17:00:22.197-07:00Starting Again...AgainIt seems like I have had that title on a post a few times this year already. Just when I think I'm all better, all in, ready to go--I'm not.<br />
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But I am ready to run a little and that is enough to make me smile and have a sweaty sparkle on my skin.<br />
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Several good things have happened this week.<br />
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<strong><u>Numero Uno</u></strong><br />
<strong><u></u></strong><br />
We got a<strong> new bed</strong>! The mattress removal fellows said, "Your bed is really old."<br />
My husband did not believe me when I told him. And he could not believe that they actually said that. Our old mattress was from college. It was the nicest thing we owned when we were first married.<br />
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We actually maxed out our credit card to get it--<em><strong>we paid it off the next month.</strong></em><br />
<strong><em></em></strong><br />
<em>The new bed salesman's name was </em><strong>Vance Lightning. </strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ9F-Ye8tcm1-ebqynZ6z_VEIFjpW0sBE4Ud1zoYzSSa2NIEEWy9XetmpIkO0MY75UQyzBk06_nt59LalsncLysHXkgnQU0KLRTBQGqs0EKMQMGBMOsAelIICU3lVeFuFcX88kGDuVpmtF/s1600/IMG_1325%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ9F-Ye8tcm1-ebqynZ6z_VEIFjpW0sBE4Ud1zoYzSSa2NIEEWy9XetmpIkO0MY75UQyzBk06_nt59LalsncLysHXkgnQU0KLRTBQGqs0EKMQMGBMOsAelIICU3lVeFuFcX88kGDuVpmtF/s1600/IMG_1325%5B1%5D.JPG" height="240" width="320" /></a></div>
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It has a nice pillow top with foam and gel and heat dispersing properties.</div>
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It's soft, but has firm springs.</div>
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I really felt like taking a nap when we tested it out.</div>
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No back pain, hip pain this morning.</div>
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After we bought the bed, we went to the car wash. It was an automatic one.<br />
Put it in neutral, hands off the wheel, and let it take you for a ride.<br />
A person in front of us didn't understand the rules and ended up sideways.<br />
The manager was very calm about it and got everything back on track in minutes.<br />
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<strong><u>Number 2</u></strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDHdSif9msB20y3nd00GkVDHlsSRvFP8b-WwdB-EDP-714cwoc0kbD_43kmSIWYBdIvU_4fYuL8JsNcMZN-rm9t4zCdGyDwuRY6Ci6ZqoxzAq_NsknbWxYtDg3mGP8JcBQ0IyOB38ZqDhW/s1600/IMG_1324%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDHdSif9msB20y3nd00GkVDHlsSRvFP8b-WwdB-EDP-714cwoc0kbD_43kmSIWYBdIvU_4fYuL8JsNcMZN-rm9t4zCdGyDwuRY6Ci6ZqoxzAq_NsknbWxYtDg3mGP8JcBQ0IyOB38ZqDhW/s1600/IMG_1324%5B1%5D.JPG" height="400" width="300" /></a></div>
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<strong>Post workout snack.</strong></div>
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Okay, it's just like candy.</div>
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But it has peanut butter too.</div>
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<u><strong>Number Three</strong></u></div>
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<strong><u></u></strong> </div>
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I went to the <strong>chiro</strong> again and had my hip aligned.</div>
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I also hit the Physical Therapist and got some e-stim on my leg.</div>
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I mentioned my arms, but he didn't do anything for them.</div>
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I forgot to tell my chiro. Maybe next time. I am still at least 1 week away from lifting upper body.</div>
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<strong><u>Number 4</u></strong></div>
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<strong><u></u></strong> </div>
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The<strong> tile</strong> man returned to even out the brick pattern on my <strong>backsplash.</strong> This time it looks better. It just needs grout and then we are done. Hopefully, for real this time. Then I can paint and be done with this home improvement stuff.<strong><u></u></strong></div>
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<strong><u><span style="font-size: large;">Workout:</span></u></strong></div>
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15 minutes--AMT--14/16 Interval</div>
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30 minutes--legs</div>
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Back squat</div>
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Back lunges</div>
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Leg extension</div>
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Adductor machine</div>
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Abductor machine</div>
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Calf raises-straight leg and bent knee versions</div>
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40 minutes--treadmill</div>
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Run--1 mile</div>
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Run/walk 3 miles--between 6.4 mph and 7.5 mph</div>
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<strong><span style="color: magenta;">What's your post-workout snack?</span></strong></div>
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-80834813722633274922014-09-12T14:35:00.000-07:002014-09-12T14:35:01.057-07:00School StartedI have a 1st grader and a 7th grader.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqk3WrOz_m0mnZf-CC7mK_6Wa1uhu8B4zGo_mrORPsY-WQy0UDlSjnJO_BIpNqEMB-QeJa54Vk3LysuzcvmBsXt8HoEsvgv2lhl-74INdsDGr0WjKDCs8S163cTXayvp3UEHZauBj7lo1f/s1600/IMG_1286%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqk3WrOz_m0mnZf-CC7mK_6Wa1uhu8B4zGo_mrORPsY-WQy0UDlSjnJO_BIpNqEMB-QeJa54Vk3LysuzcvmBsXt8HoEsvgv2lhl-74INdsDGr0WjKDCs8S163cTXayvp3UEHZauBj7lo1f/s1600/IMG_1286%5B1%5D.JPG" height="320" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAVPsqLGohd0bE_Lz_XLH64CLOLcUkCqvlot4ZLDdKzWhoeJVfjHUPqrSSqqXWLw1Nc1PP-NfA7E6ut0CWCJo_wMfG4anol4HIrhpRNzL-WGWQ4kldRs1soa7xwKLuYvDosTEZKy9lPXvg/s1600/IMG_1290%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAVPsqLGohd0bE_Lz_XLH64CLOLcUkCqvlot4ZLDdKzWhoeJVfjHUPqrSSqqXWLw1Nc1PP-NfA7E6ut0CWCJo_wMfG4anol4HIrhpRNzL-WGWQ4kldRs1soa7xwKLuYvDosTEZKy9lPXvg/s1600/IMG_1290%5B1%5D.JPG" height="320" width="240" /></a></div>
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The first day that they were both gone, Luke asked if one of them were coming with us in the car.<br />
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<br />
When I said, "No, just us." He looked at me and said, "YESSSSS!" There wasn't a fist pump involved, but he was very excited to have some alone time. Popsicles and playing with mom.<br />
<div style="text-align: center;">
One lucky guy!</div>
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-62011668767576816622014-09-12T14:23:00.002-07:002014-09-12T14:23:10.256-07:00If You Can't Say Something Nice...That's how I've been feeling this last month.<br />
<br />
I'm fine. Really.<br />
Constant pain is hard to deal with.<br />
<br />
<br />
When I finally got to see the<strong> podiatrist</strong>, he said I didn't have a break, but that I probably had a sprain or strain of some sort.<br />
<br />
His advice was to try and run on it and see if it hurt worse.<br />
I have just been in constant pain--some minor and some severe.<br />
I felt like he was no help at all. He didn't give me any tips to improve, except that he said I could go to the running lab and have them video my form and analyze it. At that point, I didn't feel like I could run even if I wanted to. It felt dangerous. Like I would actually break my ankle or something major.<br />
<br />
My next stop was the <strong>Physical Therapist</strong>. He was very calm and didn't seem alarmed by my condition, but genuinely concerned. He recommended strengthening and stretching. I had been trying to do that on my stairs or at the gym. His method was using an unstable surface to do heel raises. That instability made all the difference for strengthening my calf and the surrounding minor muscles. <br />
<br />
The exercise that has made the biggest improvement and has allowed me to run for the last week, is an ankle exercise using a latex band.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz1z58ncuTp5cf8-dH9W4MV5tjdud6W1KW4XlXY1wkROA8sEcUoreuFmAytZ6906-yoQU4VpCQfFtteSxy6XPyG2WpiktF0cYJUUsZmJ5vM_BWWXJqwdM_6ta5u4sq9QEB4cVEhZd9Ik8e/s1600/IMG_1320%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz1z58ncuTp5cf8-dH9W4MV5tjdud6W1KW4XlXY1wkROA8sEcUoreuFmAytZ6906-yoQU4VpCQfFtteSxy6XPyG2WpiktF0cYJUUsZmJ5vM_BWWXJqwdM_6ta5u4sq9QEB4cVEhZd9Ik8e/s1600/IMG_1320%5B1%5D.JPG" height="400" width="300" /></a></div>
<div style="text-align: center;">
Make a loop at the end of the latex. (2.5 lb. resistance)</div>
<div style="text-align: center;">
Put around injured foot and anchor with opposite foot.</div>
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Hold extra length tightly</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBQT7kRl7axcQkLUfyJ-N1BI6G2Qc0Ey7_Sa-jilp9LLwom7XqE22SvpTtEdQHWUKLMsXTHucle3ukEQEJDFRT664ui9KyYuPcmkfN8KIwO-3lY42GGCTjHs5ZWqwzyicownfr-MmSsOMO/s1600/IMG_1321%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBQT7kRl7axcQkLUfyJ-N1BI6G2Qc0Ey7_Sa-jilp9LLwom7XqE22SvpTtEdQHWUKLMsXTHucle3ukEQEJDFRT664ui9KyYuPcmkfN8KIwO-3lY42GGCTjHs5ZWqwzyicownfr-MmSsOMO/s1600/IMG_1321%5B1%5D.JPG" height="400" width="300" /></a></div>
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Flex to the outside of the foot</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9KviYV_2er1v6RmKfY7CdejpHvTSCtXVRNlsrQQGWm3SxZ7BI9iSGzwQXVzPz_4BF5YRI0IeJ6Rxok8AWLCJ5GTcTi8EByiSu6n7RzEDf69K9mgZ1eMnmL2QvKnVzSBG7Ko_-0p-kazsj/s1600/IMG_1322%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9KviYV_2er1v6RmKfY7CdejpHvTSCtXVRNlsrQQGWm3SxZ7BI9iSGzwQXVzPz_4BF5YRI0IeJ6Rxok8AWLCJ5GTcTi8EByiSu6n7RzEDf69K9mgZ1eMnmL2QvKnVzSBG7Ko_-0p-kazsj/s1600/IMG_1322%5B1%5D.JPG" height="400" width="300" /></a></div>
<div align="center">
Then turn it to the inside.</div>
<div align="center">
Repeat until fatigued.</div>
<div align="center">
</div>
<div align="center">
This strengthens the <a href="http://www.innerbody.com/image_musfov/musc61-new.html"><strong>peroneus muscles</strong></a> and helps me land on my foot more evenly (instead of the outside of my foot.)</div>
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<div style="text-align: left;">
This is such a simple motion.</div>
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The funniest thing is that I was trying to do a similar thing at home with a sports bra.</div>
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Little did I know I was on the right track.</div>
<div style="text-align: left;">
After one day, my foot pain had decreased significantly.</div>
<div style="text-align: left;">
And a few days later, I ran for the first time in 2 months. It felt so great, even though I am a lot slower than I was before.</div>
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</div>
<div style="text-align: left;">
I am very grateful that he was able to "fix" me. I was thinking that I would never feel better.</div>
<div style="text-align: left;">
I still have some aches in my hip and back some times. They seem to improve if I stretch. </div>
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</div>
<div style="text-align: left;">
A few days before I went to PT, I was feeling a little defeated and decided to lift heavier. If I couldn't lift lower body and I couldn't run, I figured I might as well work on my back and arms.</div>
<div style="text-align: left;">
I did a mega set with weights 10 pounds heavier than normal. Later that night, my arm started swelling up. It has been at least 3 weeks since that happened. I tried to test my arm strength with pushups a week ago and it swelled up again. It feels like it could be tennis elbow mixed his some carpal tunnel. </div>
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</div>
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So now my lifting is reversed. No upper body lifting. Light lower body. And a bit of running. </div>
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</div>
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I'd like to think that I am a patient person. We are almost at 6 months since the initial calf injury. I won't be doing any races until winter or spring and that is fine with me. I am glad that my body hasn't given out. </div>
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<strong><span style="color: magenta; font-size: large;">Who has some good news to share???</span></strong></div>
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-67853172015164286332014-08-07T15:36:00.002-07:002014-08-07T15:44:50.484-07:00Expectations--I Want To Do That Too!Sometimes I see people working out really hard at the gym and I ask what they are doing. And I wish that I could do it too.<br />
<br />
Today I asked this <strong>50+ year old guy</strong> what he was working toward.<br />
It turns out he is a<strong> fire fighter</strong> and works out as part of his job. Next time, I need to ask if he enjoys working out. My guess would be that he does because he is there so consistently, but if he's getting paid for it--you never know.<br />
<br />
There was a message on a white board near the free weights that I couldn't quite read from the cardio area. When I got closer, I could see what it said and had to laugh. "<strong>Please do not take photographs in the gym. </strong>We want all members to be comfortable here, your membership may be terminated if you take photos." I'm guessing guys were taking pictures of girls or vice versa. I had been trying to figure out who I could ask to take my picture at the gym. I don't know how that works. Lots of bloggers take action shots in the gym. Who is taking all those pictures? Now I don't have to worry about it.<br />
<br />
I'm almost done with another round of the <strong>Advocare cleanse</strong>. I feel great and have gotten back down to a normal weight and am no longer bloated. You should try it. I will be making an order in about 2 weeks. If you're interested, let me know.<br />
<br />
I have an appointment for the podiatrist for August 21 and I am still waiting for PT. I'm only <strong>working out 3x per week. </strong>No running. I feel like I am having a circulation issue on my right side. I might need an adjustment or a massage. PT could work if I can get in. I just can't wait much longer.<br />
<br />
I expect a lot out of myself physically. Things will get better with time. Sigh.<br />
<br />
<br />
<strong><u>Workout</u></strong><br />
10 minutes--AMT 16/18 Interval<br />
30 minutes--lift back<br />
<ul>
<li>pull-ups</li>
<li>chainsaws</li>
<li>barbell row</li>
<li>dead lift</li>
<li>decline abs</li>
</ul>
20 minutes--AMT 16/18 Interval<br />
10 minutes--lifting<br />
<ul>
<li>reverse lunge with medicine ball overhead</li>
<li>Pendulum lunge MBOH</li>
<li>static lunge holding 20 lb. kettlebell</li>
</ul>
10 minutes--rowing machine 2000m<br />
<br />
<strong><span style="color: magenta;"></span></strong><br />
<strong><span style="color: magenta;">What's your latest and greatest achievement?</span></strong><br />
<br />Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-58730971550496746242014-07-30T12:04:00.002-07:002014-07-30T12:04:42.234-07:00"Slow Is Better Than Quitting""Slow Is Better Than Quitting"<br />
<br />
I read something along those lines yesterday. <br />
That is how I feel right now.<br />
It's hard to know if I should stop or just go slower.<br />
I'm still waiting to hear from the specialists, so I have to stick with how I feel.<br />
<br />
Speaking of how I feel, I have very little pain.<br />
These meds, arthritis meds, really help.<br />
I should be sore, because I did lots of squats with weight.<br />
I can feel that my muscles were worked, but I am not sore.<br />
I feel my foot, but not pain.<br />
<br />
Is it more damaging to take the medicine and still workout and not feel the pain?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0EfMvsd7Y2DFeG2_aSW8dYmeuNfGeCOmwOvpQ__Yip96DvH5MZWRuyhm3SgcCm4gQCXvizyeBP1L8zczjl9Ol5c4vHvMz0nVFy9EgIF5ix6TnVU5gHTy5QhkyZaNpvLcFr5OiFJliIhY-/s1600/IMG_1109%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0EfMvsd7Y2DFeG2_aSW8dYmeuNfGeCOmwOvpQ__Yip96DvH5MZWRuyhm3SgcCm4gQCXvizyeBP1L8zczjl9Ol5c4vHvMz0nVFy9EgIF5ix6TnVU5gHTy5QhkyZaNpvLcFr5OiFJliIhY-/s1600/IMG_1109%5B1%5D.JPG" height="320" width="240" /></a></div>
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I'm going to have to focus on my nutrition more, again, now that I can't workout how I want to.</div>
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I didn't realize how little protein I was getting. If I want to maintain muscle, I need more protein.</div>
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</div>
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The goal is at least 100 grams throughout the day, but if I follow a mid-range carb plan, I should get 200 grams of protein. How do you get that much without a shake? I deleted my food app. I probably need to get that back. I prefer to just think about the protein and figure that I do okay with fat and carbs. But if I want to lose fat, gain muscle--I'm going to have to pay attention to everything.</div>
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It probably won't happen until the kids are back in school.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0Nwxk2IrDTjBxasGrLWyu9fKikDAFFbbQ40ddQ895uC1kqxf_cHrfpTHjK0WzL2Gypaecy89ZltBG1vhErBI-1XETS3jfaGngMxcly6RX-0vLjMWPmAnw_X6cX2ObnvAeTa3RhoppcCy2/s1600/IMG_1114%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0Nwxk2IrDTjBxasGrLWyu9fKikDAFFbbQ40ddQ895uC1kqxf_cHrfpTHjK0WzL2Gypaecy89ZltBG1vhErBI-1XETS3jfaGngMxcly6RX-0vLjMWPmAnw_X6cX2ObnvAeTa3RhoppcCy2/s1600/IMG_1114%5B1%5D.JPG" height="400" width="300" /></a></div>
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My husband loves giant bowls of cereal, I love giant bowls of salad. Our version of Jack Sprat.</div>
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<strong><u>Workout</u></strong><br />
I really wanted to try some burpees today.<br />
I did a couple push-ups and popped up at the end.<br />
It didn't feel quite right.<br />
So I stopped.<br />
<br />
I also tried the rowing machine again.<br />
That felt so hard.<br />
I thought, "How can I be this out of shape?"<br />
Then I looked at the resistance and it was all the way up.<br />
That's why it was hard.<br />
<br />
I looked at the treadmill.<br />
It was calling my name.<br />
But I know I am not ready for that.<br />
I put in my earbuds and jumped on the AMT.<br />
No treadmill! Not yet.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQEEdrMcEgcOihsgIbbIPOQrW-wkH8vcXFu-P1bNrlOAjmkXGMhV6esyXX8mnOrDxfhQCDVmbANkk3AY3uauEt6gyP6TXwiQMiGZMIpPSWpY1WnSxoHX2xRiAJ2HVd9VoNjlLs7q5CBmSE/s1600/IMG_1108%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQEEdrMcEgcOihsgIbbIPOQrW-wkH8vcXFu-P1bNrlOAjmkXGMhV6esyXX8mnOrDxfhQCDVmbANkk3AY3uauEt6gyP6TXwiQMiGZMIpPSWpY1WnSxoHX2xRiAJ2HVd9VoNjlLs7q5CBmSE/s1600/IMG_1108%5B1%5D.JPG" height="320" width="240" /></a></div>
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He was underwater treasure hunting under the couch cushions.</div>
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Good thing he had his goggles!</div>
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com2tag:blogger.com,1999:blog-1329450346299058434.post-10694738682850801692014-07-29T13:39:00.000-07:002014-07-29T13:39:09.931-07:00Dr. Visit, 10 Days Off, Macros<strong><u><span style="font-size: large;">Time Off</span></u></strong><br />
After trying everything I could think of to try to heal, besides take a hard break, I decided it was time to just rest.<br />
<strong>10 days</strong> felt like <em><strong>forever</strong></em>.<br />
I really didn't do any exercise, except for a walk with my daughter one morning.<br />
My leg has improved, but my foot still hurts.<br />
<br />
Yesterday, I was in a foul mood. I did not feel well, I have been tired and not able to sleep.<br />
I had also been stressing out over my daughter going on a trek for church.<br />
They left this morning and will be in 100+ degree weather.<br />
I hope she survives.<br />
She is not an outdoorsman.<br />
This will be a test for her.<br />
<br />
When I woke up this morning, I decided that I would go workout, but I wouldn't run.<br />
I am now a non-runner.<br />
I hope to lose that designation soon.<br />
I drives me nuts.<br />
One plus, I won't need new shoes for a while!<br />
<br />
<strong><u><span style="font-size: large;">Dr. Visit</span></u></strong><br />
I went to see my Dr. last Friday.<br />
She is a runner too.<br />
She suspects that I do have some form of Plantar Fasciitis and some tears in my calf. <br />
I will be visiting the podiatrist and doing some Physical Therapy in the next few weeks.<br />
<br />
She said to do the following:<br />
<ul>
<li>Ice</li>
<li>Stretch</li>
<li>Tape</li>
<li>Rest</li>
<li>Elevate</li>
<li>Roll</li>
<li>Take anti-inflammatory</li>
</ul>
I had been doing all of those things, except for the meds.<br />
So, she encouraged me to take something 2x/day for 2-3 weeks.<br />
I don't like taking medicine, but if it helps me get better, I think I will try.<br />
<br />
<br />
<strong><u><span style="font-size: large;">Cleanse, Again</span></u></strong><br />
It's that time again. My body is so ready for a reset. I have not felt well in my guts for a long time. I love doing the Advocare Cleanse. It works!<br />
<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvIkQREULDcwsEYebOnct62ImbvLRBh-s0pVkbbu0mfdGsrD1ijYaIYgVXQza6620joeMMQFuBaK8Fb_rsYq8MrlvAG32SLgUXOf2R0b2uhseYmat_bXNwmheXHsFVI6Uu5mK0WVi8_bzZ/s1600/Macros.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvIkQREULDcwsEYebOnct62ImbvLRBh-s0pVkbbu0mfdGsrD1ijYaIYgVXQza6620joeMMQFuBaK8Fb_rsYq8MrlvAG32SLgUXOf2R0b2uhseYmat_bXNwmheXHsFVI6Uu5mK0WVi8_bzZ/s1600/Macros.jpg" height="400" width="400" /></a></div>
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That looks like a lot of protein. Your needs will depend on your goals and activity levels.</div>
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To determine your needed calories and macronutrient break down, look <a href="http://macronutrientcalculator.com/"><strong>here</strong></a><strong>.</strong></div>
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-45462284006586973102014-07-18T16:32:00.004-07:002014-07-18T16:32:49.589-07:00Friday Catch-up<div align="center">
<strong>Athleta is having a sale</strong>.</div>
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Check out some of their deals.</div>
<div align="center">
I really like their compression shorts.</div>
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<a href="http://athleta.gap.com/browse/product.do?cid=50006&vid=1&pid=983292012"><img alt="Drifter Jammer" class="gridProdImg" id="cimg_983292_983292012_50006_0_59" productimagepath="http://www1.assets-gap.com/webcontent/0008/304/802/cn8304802.jpg" src="http://www1.assets-gap.com/webcontent/0008/304/802/cn8304802.jpg" /></a></div>
<div align="center">
<a href="http://athleta.gap.com/browse/category.do?cid=50006&mlink=49936,8189142,D_Main_5_Sale&clink=8189142"><strong>athleta.com</strong></a></div>
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It's been extra hot here for the past week.</div>
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And I have been feeling extra tired.</div>
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I normally only drink water.</div>
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But I discovered <strong>Peach</strong> flavored <strong>Propel</strong> and it has been a nice, refreshing treat.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqOwif_uJ8UHqKlrJKPSawTWdvgCC2eoqu_qe78zN5lQBX_IXMQVMGA3rEH5GcXcrv6H91EBSYz9AZntfurqGZ4GH8EehFO6g_B-NEsa5dx5cYGJ6AFFvh1ClcAp5hTASVu7Aym-ITrsfR/s1600/IMG_1074%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqOwif_uJ8UHqKlrJKPSawTWdvgCC2eoqu_qe78zN5lQBX_IXMQVMGA3rEH5GcXcrv6H91EBSYz9AZntfurqGZ4GH8EehFO6g_B-NEsa5dx5cYGJ6AFFvh1ClcAp5hTASVu7Aym-ITrsfR/s1600/IMG_1074%5B1%5D.JPG" height="320" width="240" /></a></div>
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This week has been tough on the potty training front.</div>
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Post-vacation, he has not wanted to go on his own.</div>
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I decided to set timers one day. </div>
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30 minutes on one timer and 1 hr. on the other.</div>
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The last time I set the timer, I must have hit cook on the microwave.</div>
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I went upstairs and after a while, I smelled burning.</div>
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The microwave was hot on the outside.</div>
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It won't turn back on.</div>
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Luckily, there was no smoke and no fire.</div>
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It just got close.</div>
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I think we were pretty lucky.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha-5-L9B60DlbyiSeFe0p-S8EFZjbGK-Xo3MGUNtkFe09fOYM-Rnf6CzVd6CZHr9jH69xMB_GpdZkTpW6FT5HVLUwcaN8bC2LkR8lBcvKxa69RuLQIIXsPXHAJKtY-R_25HdEwoKrtGtxz/s1600/IMG_1072%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha-5-L9B60DlbyiSeFe0p-S8EFZjbGK-Xo3MGUNtkFe09fOYM-Rnf6CzVd6CZHr9jH69xMB_GpdZkTpW6FT5HVLUwcaN8bC2LkR8lBcvKxa69RuLQIIXsPXHAJKtY-R_25HdEwoKrtGtxz/s1600/IMG_1072%5B1%5D.JPG" height="320" width="240" /></a></div>
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My arch was bugging me this morning.</div>
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One strip of tape on my foot and it was fixed.</div>
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<strong><u>Workout:</u></strong></div>
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15 minutes--AMT</div>
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50 minutes--lifting</div>
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OH Press (45 lb. bar)</div>
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Front Squat (45 lb. bar)</div>
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Sumo Squats</div>
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Triceps Push-ups</div>
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Bicep Curl with Twist</div>
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Concentration Curls</div>
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Biceps (40 lb. easy curl)</div>
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Triceps Pushdown</div>
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Triceps Push-ups</div>
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Bicep Rows</div>
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</ul>
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25 minutes--AMT</div>
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-77416570808666531282014-07-15T15:18:00.003-07:002014-07-15T15:18:37.197-07:00Push Ups and Green Beans<div align="center">
I thought today was the day.</div>
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But my leg is still hurting.</div>
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Blast!</div>
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I think running hills by the lake didn't help my cause at all.</div>
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And flip flops are definitely not supportive shoes.</div>
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My pain is running from my arch, up the side of my leg.</div>
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I am hoping that it is not anything more troublesome than my other current aches.</div>
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My cousin said, "It sucks getting old."</div>
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I have never really considered myself old.</div>
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I mean, I am not the cute young thing that I once was.</div>
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And I shudder at some of today's "fashion."</div>
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I'm not old, I'm middle aged...</div>
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That doesn't sound any better.</div>
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Anyway,</div>
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I can still work out.</div>
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I just have to be careful.</div>
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<strong>35 minutes on the AMT</strong></div>
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<strong>45 minutes lifting</strong></div>
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<strong>25 minutes AMT</strong></div>
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<strong>Stretching.</strong></div>
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Came home and did some push ups and abs.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJQxOYE-sQLGwvvvm1_Kwmd0ac7e2l7bzlDjtHHlNGyC_QO_r97DsTVojr-0Ag5LgdnTNKM458CAr65yhl8AQRf8Ntn31yiwm1svUjFbAWbmhwoZOSCXSd9MTWchTw3DdKMA2tqoWmZr2U/s1600/IMG_1053%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJQxOYE-sQLGwvvvm1_Kwmd0ac7e2l7bzlDjtHHlNGyC_QO_r97DsTVojr-0Ag5LgdnTNKM458CAr65yhl8AQRf8Ntn31yiwm1svUjFbAWbmhwoZOSCXSd9MTWchTw3DdKMA2tqoWmZr2U/s1600/IMG_1053%5B1%5D.JPG" height="240" width="320" /></a></div>
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It took me a while to figure out how to do this type of push up (arms close to your sides)</div>
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Sometimes I do them with a hand release, if my muscles are already tired.</div>
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When you get down to this position, just lay your body on the ground for a second and pick you hands up just off the ground. Then push up again.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUm0QVV7Vad9QSxiSE_x1EwAjiZPLViF30NjOX7nCI6PeR0MJQmMMFRp39so-cmCPWex93VL80HRUC4yqe1MoIBYDlElSRzvs1lMaQj1QhlnMHVr8fDC2jJJFSl7vE_J31LXcvmH51do68/s1600/IMG_1054%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUm0QVV7Vad9QSxiSE_x1EwAjiZPLViF30NjOX7nCI6PeR0MJQmMMFRp39so-cmCPWex93VL80HRUC4yqe1MoIBYDlElSRzvs1lMaQj1QhlnMHVr8fDC2jJJFSl7vE_J31LXcvmH51do68/s1600/IMG_1054%5B1%5D.JPG" height="240" width="320" /></a></div>
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Shoulder Tap Planks</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCQYZSVy9M06yATtzUWotdMCnAlf9q-LxR6UL1XsmxkG3jJG6GiH8V81e5D1LxdklPE2gkXV2hmRi9mhhgA8UsXUNFYQs75fVk1MbWvTYmImXI6bCcSK04HCq-Cp9XZkW2ElUG13AvbNTy/s1600/IMG_1058%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCQYZSVy9M06yATtzUWotdMCnAlf9q-LxR6UL1XsmxkG3jJG6GiH8V81e5D1LxdklPE2gkXV2hmRi9mhhgA8UsXUNFYQs75fVk1MbWvTYmImXI6bCcSK04HCq-Cp9XZkW2ElUG13AvbNTy/s1600/IMG_1058%5B1%5D.JPG" height="240" width="320" /></a></div>
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Stretch all the way out and then tuck into a ball.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1TS0GS71Wb1Gifup6Ttdra-dg-DojuJJRgEa9pNdqsxvjywaQbIGU95Kbf2w_pliWTLdGDtT2NLNkqGq6ACNb_aNNlaD86CUrLSjQq6tejk_X1t2xBS5oMVcCAgzjGpGHuaOlPVEIMN-e/s1600/IMG_1059%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1TS0GS71Wb1Gifup6Ttdra-dg-DojuJJRgEa9pNdqsxvjywaQbIGU95Kbf2w_pliWTLdGDtT2NLNkqGq6ACNb_aNNlaD86CUrLSjQq6tejk_X1t2xBS5oMVcCAgzjGpGHuaOlPVEIMN-e/s1600/IMG_1059%5B1%5D.JPG" height="240" width="320" /></a></div>
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With a friend</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlVx_bjYqTA0j789y4GIWrvCpLArEEpidt-0EBmJhAKEyT2tSt4KBRY72oifO3TVtFtlqD4k-3pz6p_jHIcoEQcF2YAugNiTbzdiOmpQ6taLImr6Tc1gQdcEiwHWzBo1z2yg2a77_yh6Or/s1600/IMG_1060%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlVx_bjYqTA0j789y4GIWrvCpLArEEpidt-0EBmJhAKEyT2tSt4KBRY72oifO3TVtFtlqD4k-3pz6p_jHIcoEQcF2YAugNiTbzdiOmpQ6taLImr6Tc1gQdcEiwHWzBo1z2yg2a77_yh6Or/s1600/IMG_1060%5B1%5D.JPG" height="240" width="320" /></a></div>
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And just for fun. <strong>Green Beans.</strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_GAJiN_zrcSFW6JGp9r1qY3-bMi7FqWON18s5SJicCvyI9_DTxxNFNc0V0HcOxTkXMFyAn6KL-xqp547ExlttzG-se9q0-nqnJyczYWYnZy6zj6Y9N1NQbI4-H17vtAMYSP86W8tklp0Q/s1600/IMG_1062%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_GAJiN_zrcSFW6JGp9r1qY3-bMi7FqWON18s5SJicCvyI9_DTxxNFNc0V0HcOxTkXMFyAn6KL-xqp547ExlttzG-se9q0-nqnJyczYWYnZy6zj6Y9N1NQbI4-H17vtAMYSP86W8tklp0Q/s1600/IMG_1062%5B1%5D.JPG" height="320" width="240" /></a></div>
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I can't remember what kind these are, but they are not what I was expecting.</div>
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Those long strings are the beans. I don't think I can eat them. You probably only have to eat 2 to get a full serving.</div>
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<strong><span style="color: magenta;">How was your workout today?</span></strong></div>
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<strong><span style="color: magenta;">Any interesting plants in your garden?</span></strong></div>
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<strong><span style="color: magenta;">How hot is it where you are?</span></strong></div>
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-26937769952448589402014-07-14T14:06:00.001-07:002014-07-14T14:06:10.579-07:00Why Women Run and I'm a MomRunner's World is collecting women's running stories. You can be part of the story.<br />
<div style="text-align: center;">
<a href="http://www.runnersworld.com/womens-running/harnessing-the-power-of-women-runners">Harnessing the Power of Women Runners</a></div>
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</div>
<div style="text-align: center;">
I have yet to find a running community where I am, but I have found lots of inspiration online.</div>
<div style="text-align: center;">
I am grateful to those ladies who work hard at home, at work, and at running.</div>
<div style="text-align: center;">
Life is about balance and becoming your best self.</div>
<div style="text-align: center;">
It is about finding joy along the way.</div>
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</div>
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Sometimes I want to feel like I am more than just a mom and then I realize that there is no such thing as being <strong>just</strong> <strong>a mom</strong>.</div>
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Mothers are important.</div>
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I am grateful that I am able to stay home with my children.</div>
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I need to be <strong>more grateful</strong> for the opportunity I have to be a mother.</div>
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</div>
<div style="text-align: center;">
Whether you have children or not, we can nurture one another and serve others.</div>
<div style="text-align: center;">
We can support one another and help build each other's confidence.</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
Let's hear it for the Mothers!</div>
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</div>
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-9774402312459916042014-07-13T15:04:00.001-07:002014-07-13T15:04:27.689-07:00Zucchini Muffins<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw2OE06yevzGis1NbwfQcKg1zVKMf1_YV6Ps5fmgSTC6YZVdER8YvbMDYocOW8dj-gS2v9DlhT22T6u37BJLKgUAJoaVjQYZWMSZfCaAQOoxq7Z7V_fVK8YsZ7SZvwofwvO4lKwMgyHI-a/s1600/IMG_1040%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw2OE06yevzGis1NbwfQcKg1zVKMf1_YV6Ps5fmgSTC6YZVdER8YvbMDYocOW8dj-gS2v9DlhT22T6u37BJLKgUAJoaVjQYZWMSZfCaAQOoxq7Z7V_fVK8YsZ7SZvwofwvO4lKwMgyHI-a/s1600/IMG_1040%255B1%255D.JPG" height="400" width="300" /></a></div>
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I finally made my <strong><a href="http://runwalklift.blogspot.com/2014/05/zucchini-bread.html">Zucchini Muffins</a>. Click link for the recipe.</strong></div>
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I had to wait until our garden started producing before I could do it.</div>
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Just like garden tomatoes, garden zucchini is way better than store bought.</div>
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Waiting is hard.</div>
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Now we can eat these every week.</div>
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Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0tag:blogger.com,1999:blog-1329450346299058434.post-19434062366496284212014-07-13T14:59:00.001-07:002014-07-13T14:59:41.344-07:00It's Been A WhileWe spent the last week with nature. <br />
I didn't take many pictures.<br />
I didn't run every day.<br />
I didn't eat great.<br />
I didn't sleep well.<br />
But I did get to spend time with family and get a little sunshine.<br />
<br />
We went to 2 Reunions.<br />
One for my family and one for his.<br />
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Rim Rock</div>
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Leaving Priest Lake</div>
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They were ready for their own beds.</div>
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Birkenstocks are back.</div>
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How about socks and Sanuks?</div>
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<strong><span style="color: magenta;">How have your Summer travel plans been going?</span></strong></div>
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<strong><span style="color: magenta;">Where are you headed next?</span></strong></div>
Maryhttp://www.blogger.com/profile/08828290451962152361noreply@blogger.com0