Tag Archives: Fitness

Healthy Living

Back to School Transition isn’t just for Kids

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“Brett, starting Monday, we are going to work on getting back on your school year sleep schedule.”

I mentioned to my son last night at dinner.

“So do you mean I can’t read at night?”

“No, you can still read” I replied, “you can read, just until maybe 10.

If we wait until the first day of school to practice waking early, you’ll be miserable.”

A boy and his book...

A boy and his book…

We came home a little over a week ago, from visiting his Grandma in California.

And while you would think we would be well-accustomed to the Eastern time zone by now, it just hasn’t happened. He found two book series (Seven Wonders, (thanks to Mary for the recommendation) and the The Secrets of the Immortal Nicolas Flammel) he can’t seem to put either down. We have had to visit the Northshire Bookstore every few days this week, in search of the next book, and then the next.

What’s happening?

While we think he is going to bed around 10 pm, in reality, he has been falling asleep at 1am (light still on, book next to him), and waking around 11 the next day.

Curbing the enthusiasm of a boy who loves to read isn’t something a parent really likes to do.

And actually, since I work best in the morning, I kind of like that quiet time to get work for my job done.

No complaints of “I’m hungry”. Or “what if’s”. Or “Mom look!” every 5 minutes.

Just quiet.

This doesn’t get me a mother-of-the-year award, since deep down I love this schedule. Have actually encouraged it.

It’s really a win/win, since by the time he wakes, I’m almost done with work and ready to play.

I kept thinking, we’ll just right ourselves a week before school starts.

And so here we are, a week before school starts.

Yikes, how did that happen so fast?!

Back at the table, Brett gets visibly anxious about what’s in store for him next week.

He questions us about how early exactly he’ll need to wake up.

How much reading he’ll be able to get in.

How much time he’ll be able to play outside.

How he’ll have to go back to strict time limits on Minecraft.

And then finally, goes back to a heated debate from last year about not-enough-recess time in a school day, and how it’s

JUST. NOT. FAIR!

“You know Brett, it’s not just you who has to make changes. It’s me too”.

“I have to start waking at 6 am, to make your lunch and get you ready for the day. It has been awhile since I have done that.

And I have to go to bed earlier.

Sleep has been an issue for me lately–getting enough. So I’m a little stressed about that.”

He paused.

“I didn’t know that Mom.”

The discussion dwindles to a silence as he goes back to his dinner.

It’s kind of odd, we always think about late August/early September as the start of the school calendar, and a fresh start for kids. And January is the start for the rest of us, you know, for those New Years resolutions and goals and re-evaluating all the parts of our lives we wish to make better.

Kids don’t realize it.

And sometimes we forget it too.

The start of the school calendar is a big change for us as parents. It requires a lot of transition on our end, and can be an important time for new beginnings.

All summer, I put off promises to myself, thinking once Brett goes back to school, I’ll have more time to focus. I can’t possibly think about anything on the peripheral while:

Working.

Dealing with different camp schedules.

Traveling.

Setting up playdates.

And when we have an unscheduled week at home? It’s the two of us, not just me. I want the summer to be fun. And meaningful.

Collecting a few Chanterelle Mushrooms this week in the National Forest.

Collecting a few Chanterelle Mushrooms this week in the National Forest.

We want to be outside playing in the river.

Taking hikes and looking for insects or berries or mushrooms or creatures..

Going to museums.

Working in the garden.

I don’t want him to do chores and errands with me all day.

While I know boring stuff is a part of life he should be exposed to this somewhat, I’d like to keep it to a minimum as these activities aren’t meaningful or enriching experiences for either of us.

Brett & Me: Best Portrait from this summer...

Brett & Me: Best Portrait from this summer…at the Exploratorium in CA

I look at my to-do list and see things like:

Bring car into shop for checkup

Make sure all Doctors appointments are up-to-date and if not, call for appointments

Make sure pets aren’t due for the Vet.

Make hair-cut appointment

Start multiple home-repair projects

and then something long, long overdue:

Get together with long-lost friends I haven’t seen since early June.

Wouldn’t that be nice!

Yup, I’m waiting until August 27th. I’ll get it all done!

There are other promises I have told myself I’d deal with once school starts. They are not chores really, just personal-focus type goals that tend to slide during the summer months on the nutrition and exercise front.

After a few years of thinking about this, I know this is going to happen. None of it is unexpected, I even wrote about my lack-of-structure a few months ago, and how I’m ok with it,

Our favorite find this year: Gray Tree Frog Gilbert (named after the Familiars book series)

Our favorite find this year: Gray Tree Frog Gilbert (named after the Familiars book series)

But it’s still tough to get back in sync when the time comes.

I read it takes 21 days to build a habit–but it takes that long to lose it too, and I have definitely developed some bad ones, and lost some good ones over the last two months.

So, once school starts, I need to:

Get a handle on SLEEP (why am I waking so much every night?)

Get a handle on nutrition & quantity control (it’s not intuitive for me, that’s for sure!)

Be more focused with work by setting structured work times and work space in the house.

Blog? What blog? This summer, one post a month? I’d like to do better.

Exercise has been status quo–how can I challenge myself?

This morning, cool fall air streams through the open windows, as my husband and I pour ourselves that first cup of coffee and sit down to start the wake-up routine.  He looks out the window and sees the wind whipping through the trees.

“No, please no wind! I need some sun too.”

Out came the iPad to check the weather.

“This fall” he tells me, “I need to get going on writing and taking photos.”

So, it’s not just me.

With all the travel he has had for work these last few months, there’s a big project that needs some attention on his end too,

And he’s hoping to restart today by chasing down a Mayfly hatch or two, and hooking a few trout to photograph–something that hasn’t been so easy lately on our little back-yard river.

If the wind dies down. And the sun comes out, of course.

Let’s hope for his sake, it does.

 

The start of the school year, it’s not just a new start for the kids.

 

How does your life  and schedule get put on hold during the summer months?

What promises have you made for yourself starting this fall?

If you haven’t made any new goals, it’s a great time to start!

 

Hope you all have a great start to the new season!

.

Healthy Living

The Myth of the Health Outlier

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scene from vacation

I open the attic storage area door and weasel my way through the crawlspace.

On my knees and reaching over boxes of clothing and piles of luggage, I see the suitcase I’m looking for and attempt to heave it out into the bedroom without knocking my head on the ceiling, or jutting my foot through the insulation on the floor.

As I pull the suitcase out of the attic, it flies open and a few papers float down towards my feet.

What a cute little ribbon at the top, what is this?

I pick up the papers, and memories start to flow as it all registers.

Keepsakes from our trip to Montana last year.

Exactly one year ago.

These were our dinner menus, outlining every fabulous, decadent morsel of food we indulged in each night.menuranch 6-24-2014 9-39-16 AM

Oh, I wish I was there!

We are actually staying closer to home for vacation this year, driving instead of flying, and the reason I went to the attic in the first place was because I need to start packing, we are leaving soon!

I sit down on my bed with the menus, trying to picture myself there today.

That trip to Montana brings back amazing memories.

And the food, a definite highlight.

Last year, I threw food worries to the wind, you know, because it was vacation.

And tried to combat the decadent meals with lots of morning walks and some exercises on the deck of our cabin.

Once home, I definitely had trouble getting back to realistic eating habits, and learning how to right-size portions.

I most definitely gained weight.

I was stressed out at the time, and remember writing about it.

Hoping I could right this wrong within a few weeks.

But what I have learned since last year, is there were no wrongs.

It would be unrealistic to ignore delicious foods like this all week.

It would be unrealistic to not expect a little weight gain on vacation.

It would be unrealistic and unhealthy to starve myself when I return home, to quickly lose the weight.

And I shouldn’t get mad at myself.

Because this is Normal. This is living a good, happy, balanced life. This is to be expected.

Once home, back on routine, when I’m patient.

Those jeans will be comfortable again.

Do you find your weight changes seasonally?

My weight tends to go up a bit in the summer, when my routine is interrupted with vacations and travel, and there are so many amazing seasonal foods and farmer’s markets to attend.

And in the summer, I like more freedom, less structure in my workout routine.

And then I usually get more lean when it gets a little chillier and I enjoy the challenge of working out indoors.

It sounds like my normal might be backwards compared to many, who tend to gain weight in the winter months with all the comfort foods, and cold weather.

When I realized this was the case a few months ago, that weight fluctuates up and down seasonally and that it’s not the end of the world, I stopped getting mad at myself. Stopped striving for perfection all year long.

And just this tiny change in expectation and acceptance, has made a world of difference in how I see myself, and judge my success while maintaining my health long-term.

Now that I’m feeling super-comfortable in my skin.

Cutting myself some slack.

Understanding my personal rhythms.

I read something super-frustrating.

Maybe you saw it? There was a study posted this month by the CBC entitled: Obesity research confirms long-term weight loss almost impossible.

The report basically says, barring a few exceptions, we will all gain weight. And if we try to lose it, we’ll just gain it back again.

It’s pretty much inevitable.

Only about 5% of people can “maintain” their weight loss.

Here’s an excerpt:

For psychologist Traci Mann, who has spent 20 years running an eating lab at the University of Minnesota, the evidence is clear. “It couldn’t be easier to see,” she says. “Long-term weight loss happens to only the smallest minority of people.”

We all think we know someone in that rare group. They become the legends — the friend of a friend, the brother-in-law, the neighbour — the ones who really did it.

But if we check back after five or 10 years, there’s a good chance they will have put the weight back on. Only about five per cent of people who try to lose weight ultimately succeed, according to the research. Those people are the outliers, but we cling to their stories as proof that losing weight is possible.

This also states that doctors don’t want this news to get out to the general public because people will stop trying:

Health experts are also afraid people will abandon all efforts to exercise and eat a nutritious diet — behaviour that is important for health and longevity — even if it doesn’t result in much weight loss.

Traci Mann says the emphasis should be on measuring health, not weight. “You should still eat right, you should still exercise, doing healthy stuff is still healthy,” she said. “It just doesn’t make you thin.”

As you can imagine, from my experience over the last few years, learning to maintain my weight loss after pregnancy, learning to accept myself, and navigate all the different life variables thrown at me each day, as well as the mental baggage that comes with trying to make sense of it all.

I read this report and learn my happily fluctuating weight approach, the one helping me stay sane and normal might put me in the failure category.

I don’t blame doctors for not wanting it publicized they think 95% of us are failures. If they are going to allow this information out, they should have given us all better details on what constitutes success, and good health. Not just a flashy headline, ensuring a great number of people will give up trying.

Every adult I know has made attempts to lose weight at some point in their life.

Men and Women.

I see success around me, every day. and it’s not that I live in a colony of outliers, as they describe this 5% who succeed, it’s because the definition of success and failure is not as black and white as they describe.

What defines success in this study?

Do we have to stay within a certain weight range? And for how long? Or do we have to stay on one number forever?

What if someone loses 50 lbs but then gains 10 back? Is she a failure, because she gained some back? Or a success because she maintained this for 10 years?

I have gained 8 pounds in the last 2 years but still fit into the same clothing, This is due to weight lifting–am I part of the 5% who is a healthy size or one of the 95% who can’t sustain weight loss?

What if you gain weight, maybe that same 10 pounds, going up and down periodically but are still considered healthy by your doctor? Are you a failure because you can’t sustain weight loss?

Scales fluctuate all the time, sometimes daily. Sometimes hourly…no wonder this report says it’s impossible to succeed!

I’m not going to listen to the headlines.

Whatever we do to keep ourselves active is good for our heart. Our bodies. Our flexibility. Our minds. Our disposition. Our energy-level.

And the food we eat? We lead social lives and sometimes, like on vacation, we shouldn’t have to worry about some number on the scale staying the same, all day, every day.

Much of the time, yes?

But all the time? I don’t see how this is possible.

If someone is told to lose weight for their health, any amount of loss achieved is worth it. Even if they might gain a little back here and there because there is more to life, and more to good health, than that fluctuating number.

And there is much more wiggle room than the headlines reveal.

Anyone who strives to keep their health top-of-mind, can be labelled a success.

It’s not a myth. It’s not impossible.

Unless defined in a short-sited way.

On that note,  it’s time for me to get back to that suitcase and let the packing begin.

The Montana menus will go in a scrapbook for now; I’ll have to trade them in for fried clams down on the beach next week instead. And perhaps leave the jeans at home in lieu of more roomy skirts…

Let the summer begin!

How do you handle the balance of fun foods and staying healthy during vacation? Do you find your weight fluctuates seasonally too? What do you think about this study on long-term weight loss, is it impossible? What strategies do you use to keep yourself in check throughout the year?

Would love to hear your ideas and discussion….and happy summer!

Healthy Living

Is Good Health Intuitive?

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keeping track and keeping active...

keeping track and staying active…

Did you know as we get older we need fewer and fewer calories?

And if we don’t adjust either our activity level or our calories consumed, over time, we will just automatically gain fat?

It’s a sad truth I found as I was researching one of those depressing topics I like to think about all the time:

What to expect as we get older.

But who in their right mind wants to keep track of this stuff?

When you are already at a healthy size, friends and coworkers and family like to tell you that you don’t need to pay attention.

Have a chocolate bar, or eight!

And maybe a bag of chips and a pint of Ben and Jerry’s or two, you could use it!

You really can skip a few workouts, why do you care so much? You look great already!

Food is so fun, and such a part of our social culture. If you keep track of how much you eat, have a philosophy about the types of foods you will consume, and try to maximize how much you move around, you might just be accused of being obsessive.

You might get labelled a kill-joy.

Or be accused of having an eating-disorder, an exercise-addiction or both, and just need to relax! I have heard these lines from others often:

We should be able to maintain how we are today by just listening to our bodies.

We didn’t need computers or gadgets or apps to tell us how to live before, or to add up numbers, why do we need them now?

Keeping track for life? That’s no way to live!

We all want to believe this is true, don’t we? That our metabolism now, is what it’ll be 10 years from now, or 20, or 30…and we can constantly just say yes to foods we love, and maybe later to exercise, because our bodies just know intuitively what we need to stay healthy.

When I first learned there were websites available to help us track foods and exercise, I never thought I would take to the process.

The whole truth on an online food journal

The whole truth on an online food journal

I remember as a teen, in solidarity with my mom, who was on and off Weight Watchers for years, I would sometimes write down what I ate in a notebook, because when you see it down on paper, supposedly this helps you see how much you have already eaten that day, and question whether you really need more.

But now, with online food journals and apps, you don’t just see McDonald’s Big Mac as a line item, you see McDonald’s Big Mac, 550 calories. 20g of Fat. 9g of Sugar (what? why?!), and 970mg of sodium (!!).

Numbers, so much more powerful!

Over the years, I have developed a complicated history with numbers. I am really great with them actually, but never knew about my analytic side until plopped in front of a Mac Classic and Microsoft Excel on the first week of work after college graduation and told to populate a database.

Overwhelmed at first, I eventually realized yes, you can actually be creative with spreadsheets! And so eventually became a marketing whiz, a queen of slicing and dicing data every which way, and more importantly, learned the art of fudging numbers, to make them say what you want them to say, even if they really don’t.

So when I tried an online food journal?

Skepticism was short-lived. As soon as I got my hands around the numbers, my wildly-creative analytic side took over. As if looking at client sales figures, I happily started summarizing nutrition and calories and exercise data every which way.

It was an empowering feeling.

For awhile. Until, that is, the numbers caused more confusion than clarity:

What happens when my weight fluctuates up?

Or if  the food journal shows a big red negative and I’m consuming too much.

Or if I just can’t seem to eat enough protein, when a recent article I read tells me I need more?

Or if I’m eating too much sugar one week. Or sodium?!

Or what if I’m tired and need to take it easy on exercise.

Or even more confusing, when I lift weights or do yoga, but don’t burn very many calories, am I still considered active? How do I account for this?

Sometimes no matter how I try, I can’t seem to fudge the numbers to work in my favor.

And they are the opposite of helpful: they drive me crazy! I start to obsess over every bite or step I take, wondering what I’m doing wrong and how I can fix it.

It’s times like these that make me ripe to start listening to those people who tell me: it’s just fine, you don’t need to be so disciplined! We don’t need numbers. Take the summer off. Or the winter.

Or forever!

You should be able to balance it all out intuitively.

We are advised by our doctors, and by the government, with their recommended food pyramid (although we could all debate at length whether we agree with it or not), how much on average we should consume at our age, height and weight, what those foods should consist of, and how much activity we require each day. And there are U.S. dietary health guidelines too: we are encouraged to read food labels, look at calorie counts, and keep nutrients in check.

activity2-001

a particularly active day–so motivating to see the numbers!

This brings to mind so many questions:

If we don’t need numbers, and we never keep track, how in the world can we know how this adds up each day?

Could I be an active couch potato? Someone who thinks I’m active because I work out daily, but in reality, I’m sedentary the rest of the time?

If we never look it up, how will we know the difference between the nutritional value of a Big Mac vs. making one at home? Or having chicken instead?

I have often thought about the fact we humans are more in tune to the needs of our pets than we are for ourselves. Would you not take your dog for a walk each day? Would you feed your dog 3 helpings of food instead of the recommended 1? Would you give your dog a food that wasn’t nutritionally good for him?

I don’t think so! Because the vet tells you when your pet is overweight, it’s tough on their heart, and they won’t live as long.

If you didn’t pay attention to their requirements, it would be considered neglect.

But how many of us will say we just don’t have time to exercise, or to take a walk? When we know we require it. And it’s good for us.

And how many of us say we only have time for take-out food, or eating on the run? When we know it’s healthier to make our meals at home.

And unlike our pets, most of us don’t measure our food, so honestly have no clue what we are eating each day, so may have false illusions around how much we have already had, and so say yes to the unplanned cookies or birthday cake passed around at the office that day.

I have been on this healthy lifestyle kick for about 5 years and have resisted listening to others for 4 of them.

But then last summer, I got sick of paying attention. I was bored with adding everything up, and tired of that obsessive feeling I got when the numbers didn’t reflect back what I wanted to see.

I felt great, and began to rethink the advice I was getting from others. Perhaps they are right and it’s time to test it out. I’ll just:

Listen to my body

Eschew the numbers….

And guess how I felt at the end of the year?

I have a fitness buddy, who once frustratingly declared:

 If I listened to my body, I would be sitting on the couch, drinking beer and eating cheeseburgers and fries all day!

This cracks me up, because I learned this to be true in my no-numbers experiment: the farther removed I was from keeping track, and with understanding portion control, the more out-of-whack my reality on what I was actually consuming became.

Does my body really give me signals, telling me what I need?

Can I trust intuition alone to balance the good with the bad?

Look at the news, and the obesity crisis. It doesn’t appear to me we humans have this natural talent. Maybe primitive man did, because back then they didn’t have access to fast food and restaurants and sugary snacks that cause them to want more, more, more.  They also were forced to expend energy during the hunt for their meal. But us? Not so. Food is everywhere we want it to be, and more.

During my no-track experiment, before I knew it, even though the foods I chose to eat were still healthy ones, those fist-sized portions eventually morphed into foot-sized ones.

And when did I take a walk last?

Was it yesterday or the day before?

Oh shoot, I had a project to do, and I barely stood up from my desk all week, how did this happen?

When I took that time off, I did feel more liberated.

I did have more fun. At first.

But then after awhile I felt like I had lost control. When the numbers are in front of you, you have visibility to make better choices.

Choices to stop eating. But also choices to say, hey, I have been great for the last week, the numbers say so! I’m going to Chanticleer tonight and ordering the full Matterhorn for dessert, not the mini!

And if things do go wrong, those jeans get too tight, or if at my yearly physical my Doctor tells me my iron or calcium or cholesterol levels aren’t where they need to be, or if I have less energy and don’t know why? The numbers will help pinpoint where I might need to make changes.

That to me, is even more liberating.

So you can see, since I’m defending numbers that have a history of driving me crazy in the past, this year I have started letting them seep back into my life.

But I’m trying to be smart about it.

And not too militant.

I still don’t use a scale, or measurements of any kind more than once or twice a year, because fluctuating numbers cause me a lot of angst. I’m going to stick with the as-long-as-clothing-fits-all-is-well philosophy.

I’m back to using a food diary to make sure I’m on track.

I haven’t returned to my crazy nutrient spreadsheet to see percentage trends on protein, carbs, fat, sugar, sodium, etc. But the numbers are there for me to see whenever I need a reality-check.

I mentioned in my last post, I find exercise numbers extremely motivating and last month decided to add one more health gadget into my life. I already track my workouts with a heart rate monitor, but added an activity tracker that I’m absolutely in love with. It helps ensure I’m not an active couch potato because it measures non-formal activity, like yoga, or gardening or cleaning, or light hikes that do keep me on my feet, but the metrics are invisible to me otherwise.

If the numbers show I’m too sedentary one day? I get off my rear and right the situation. For instance, last night after a heavy dinner, I saw I hadn’t been as active that day and suggested to my family we take a walk by the river. Without those numbers, I might have settled in on the couch and not moved for the rest of the night instead.

Right now I’m liking this gradual return to the numbers that help, and motivate.

It’s not a sexy or fun task, by any means, but more of a utility providing a realistic gauge on how well I’m managing my health.

Something very important to me.

I don’t know if I’ll still be counting when I’m 70 or 80 or 90 (I shudder to think!)

But right now, this alternative sure beats my questionable intuition.

What do you think? Do you pay attention to health numbers? Do they drive you crazy sometimes too? Do you do a good job intuitively keeping your health in check?

Healthy Living, Motivation

A Fitting Return to Business Travel

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DSC00789.ARW

Our typical, non corporate look…

One little detail that never even registered with me when I said yes to going back to work a few months ago is that I’d also return to business travel. And that’s where I have been these last few weeks, instead of writing.

I realized how unprepared I was, mentally and literally, one Tuesday morning when I needed to drive to the corporate office, about an hour and a half away.

As I was scrambling to find everything I needed that morning, frustration mounted. Not because of worry that it wasn’t going to be a great meeting. It wasn’t that I was nervous about seeing former industry colleagues again, who are now my co-workers. It wasn’t that I was scrambling to print a few schedules and spreadsheets I thought I’d need.  And it wasn’t because I had no idea where my briefcase was anymore, of even if people still used briefcases, who knows?

It was that I couldn’t find a thing to wear!

As a stay at home, living the country life, mom

in the middle of mud season

in a town where gravel and dirt driveways are the norm

and pets can be found in every corner of my house

there’s no need to impress on a daily basis.

or ever, really…

That morning I found myself staring blank-faced at the closet, with only 15 minutes to get dressed and go before I’d end up late for the meeting. Staring back at me from my half of the closet was a sea of outdated, wrong-sized, wrong-seasoned clothing from my pre-stay-at-home days.

With no options, I turn to look at my every-day clothes, I see an overstuffed top bin of crumpled, half falling out, shirts.

As I look at the lower bin, jeans and more jeans and more jeans. Some cute, but not exactly appropriate.

Ok, let’s not worry about pants just yet, I think as I rummage through the messy shirt bin.

Here’s a black shirt, oh, that one has a big stain on the front.

Oh, here’s another one, this one has a pin-hole moth bite in the middle of the belly!

How about one with frayed sleeves?

Or maybe the one with the holes in both elbows!

I ran downstairs in despair, and vent my woes to my husband, who was at the kitchen table working at home that day, so he could handle the child shuttling while I was gone. He thankfully doesn’t try to solve my problem, but tells me he’s positive I’d look just great in anything I find!

He’s not truthful all the time, but his predicable compliments and enthusiasm make me feel better at least.

I run back upstairs, and a few minutes later am dressed and triumphant because I found the answer…the shirt with the elbow holes, I can put a sweater over that one! And thanks to my friend Cathy’s Cabi party a few months ago, I find a new skirt that’s cute (and has no stains or holes or frays yet!) and boots, and I’m finally relieved to get out of the house almost on time…

It takes me a few minutes to decompress once in the car, but when I do,  my mind wanders as I try to assess my handling of this go-back-to-work transition over the last few months.

Here I have been worried about balancing my time, my health, family and other priorities.

All the tough topics.

Really I should have been addressing more immediate concerns, like wardrobe!

And looking halfway decent.

And professional.

Sadly, how you look and how you feel affects your confidence. Mine was at an all-time low.

As I rounded the exit onto the NY Thruway, still a little irked at the rough start to my morning, I’m thinking, today’s just a day trip, next week, I’m away for three days.  It’ll involve air travel. Navigating airports. Staying at a hotel. And eating out. I have to make sure I’m better prepared.

I then started creating a mental checklist on what I need to do, bring, and plan before my flight.

So I never have to repeat that nothing-to-wear experience ever again, to-do item number 1 of course was:

Must go shopping for something to wear!

But after that, can you guess what came to mind next?

I’m sure you can, I’m so predictable. It was:

What workout am I going to do when I’m gone?

How am I going to stay active, when I’m on a plane and in meetings all day?

How can I keep the meals relatively healthy, even though I’ll have to eat out for 3 days straight.

I visualized my itinerary and started calculating how much time I’d have in the mornings and how much time I might have between flights, and what I’d pack in my carry on bag to eat.

And that’s when my lack-of-confidence started to fade.

When I think about past experiences with work and travel, I remember:

Way-too-early flights.

Sitting on an airplane and feeling horrible because I can’t move around all day.

Snacking and meals at the airport and airline boxed lunches. Starbucks multiple times a day, for a grande latte or cappuccino, and gigantic sandwiches or muffins. Maybe something sweet in the afternoons…

Big dinners out at restaurants. Always wine. Often dessert.

There was never time for exercise.

And then once home, I’d be mad at myself because I was just a victim of the inevitable world of business travel, that wrecks havoc on nutrition, sleep and activity level.

I’d spend the next few weeks “dieting”, trying to undo the mess.

Certainly my opt-out-of-work, stay-at-home mom years have not done much for my fashion-sense, but over the last few years I have learned something. I do know how to balance my fit and health needs in an uncompromising way, and am more prepared than ever, to apply what I know now, to business travel.

And with this new-found confidence that I did learn something useful over the last few years, here’s how I planned and managed my goals on this first extended business trip:

  1. Choose ideal flight times: When I first looked at flights, it looked like the only ones were at 6 a.m. or ones that arrived late at night. I kept checking, and finally found one that left mid-day. Perfect timing to ensure a good workout in the morning, before a day of sitting on my rear during the long drive to the airport and the long flight.
  2. Maximize activity at the airport: One of my pet-peeves is having too much to carry while I’m at the airport, so I always check my suitcase. Armed with just a purse and briefcase, I’m not hunkered down with too much luggage and I can keep moving during the downtime, while waiting to board. I take laps from one end of the gate terminal to the other, and choose to walk rather than take the moving walkways. Before this trip, even more fun, I bought a new gadget: a fitbit flex, an activity tracker that motivated me to keep walking, accumulating activity and competing with myself throughout the day for more movement.
  3. Bring your own food to the airport and make smart choices: At the start of the trip, it’s a little easier, because you are coming from home vs. on the return flight or trip home. But don’t leave it to chance that you’ll find something healthy. I became used to bringing our own food on flights because of my son’s food allergy. Basically, you have to, because 99% of the food at airport restaurants aren’t safe for him. I’m sure you never noticed unless you have a food allergy too but all the restaurants have signs on their walls basically saying “allergic? Eat at your own risk!”. But I do find this practice of bringing food has helped me eat healthier too. If you put fruit, a healthy sandwich, your own crackers or snacks in your carry on bag, you won’t over-eat, or have to spend a lot of money. And if you can’t resist that trip to Starbucks? Although I love them, I don’t need a latte, I would have regular coffee with cream at home, and that’s what I’ll get when I’m out too.
  4. Know your hotel exercise options ahead of time, and plan. I checked the hotel website prior to leaving and saw there were some nice walking paths around the hotel. There was also a gym open 24-hours, and I have quite a few 20-30 minute workout DVD’s I could bring from home that I could play on my laptop, and do not need any equipment. I had all the options, woke up early and decided that morning what I’d do. I’m not much of a gym person, so a room workout plus a walk, to get a little fresh air, plus taking the stairs rather than the elevator, gave me a great start to a full day of sitting on my rear at meetings. My flight the next day was super-early the next morning, I couldn’t get out of that one, but did manage a lot of airport walking (and many, many steps my fitbit tells me) and a more formal workout once I was home.
  5. Avoid big meals early in the day: As much as I love Eggs Benedict at a hotel restaurant for breakfast, I opt for yogurt and granola or something filling but light instead. Big meals early in the day, or mid-day aren’t so great for attention span, and it’s important to stay alert for the rest of the meeting. So I say no to the cookies and brownies brought out at the meeting as well, because they’ll typically cause that 3pm sugar crash.
  6. Splurge when it’s worth it: When I bring my own food, choose to eat light during the day, have a short workout in the morning, and get some additional activity throughout the afternoon, just walking and making use of any down time, that means when I do sit down to a business dinner that night, I don’t worry about what I eat. Bring on the wine. And the dessert! Contrary to road food, a nice dinner, to me, is well worth a splurge after being active and deliberate with my food choices earlier in the day. The planning really helped this time, as I had one of the best meals of my life at a restaurant called Flagstaff House in Boulder one night.

And now? Back from my trip, I have no regrets.

There will be no diet.

No complaining that I feel out of shape.

I still have a lot of work to do on the wardrobe, since my outdoorsy-mom style doesn’t cut it.  I know now,  it’s finally time to take all those old suits that have been hanging in my closet for the last 5 years to the consignment shop.

And start investing in new, appropriate clothes for my new role.

But thanks to stepping away from the business world, I have been able to pre-plan the travel part of the equation like a pro, while also staying true to newly-developed personal goals, ones I never even knew to set prior to staying home.

 

Have you had unexpected issues with work/personal transitions like this? What are some of your tips for healthy business or personal travel? Would love to hear your thoughts and comments!

 

Healthy Living, Motivation

School Vacation Routine for Parents

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WP_20140220_038-001I went about planning this vacation all wrong.

I assumed just because it was my son’s school vacation, it was mine too.

We originally planned to meet my mother in Arizona during February break, but I had a talk with Brett a few weeks ago, when I would have had to purchase the tickets, and he said he’d rather stay home.

Winter airline travel is no picnic, and it’s expensive. I also know how much Brett likes to be home, and treasures days he does not have to rush out the door, so I said I didn’t mind. We can stay home and relax.

I had visions of day trips to nearby museums. Enjoying time outside in the snow…

But our story most likely resembles yours. It has snowed almost every day and temperatures until yesterday have been frigid. The roads have been a slippery mess and driving has been unsafe.

Nearby museums require at least an hour drive, more like two, on small windy roads.

So we have been house-bound for most of the week. And while my tolerance for enduring cold is decent, Brett’s, no matter how beautiful the snow, isn’t as robust.

If I could include a soundtrack to our most picture-perfect outdoor activities, you would hear:

ahh, the happy photo...but then...see below:

the happy photo, but then:

“Mom, my snowshoe keeps falling off”

“Mom, I put my hand in the river and now my glove is too wet”

“Mom, when do you think you want to go inside?”

He does try. But as a parent, it helps when you are both excited about an activity, not always having to force it. My patience for playing the part of the cheer-leader for our party-of-two, is wearing thin.

So while having to make the best of Plan B each day this week, at least the evenings have been fun. Like so many others, as soon as the child hits the sheets, the husband and I have been greedily binge-watching Season 2 of

it fell off again??!

it fell off again??! Can we go inside?

House of Cards.

Sometimes we’ll watch two, sometimes 3 each night.

I can stay up late, right? I don’t have to get up early, it’s vacation week!

Just like everything else I planned during this vacation so far, it sounded good in theory, but in reality?

Not what I envisioned.

Brett’s internal clock is about as accurate as the atomic clock, as he has been waking up before 7 each morning, as if for school, and because it’s abnormal for me not to be up before him, he heads straight up to our room looking for us.

This is great for my husband, because he should be up by now anyway, getting ready for work.

But me? I need a little more sleep.

I have been cranky and uninspired. And taking it out on Brett.

It took me until Thursday morning of this week, to finally remember a rule I set for myself last year, and adhere to every school day. But I forgot, I need to stick with the rule on vacation days too.

Whenever I see topics in the news about school vacations, it’s always about the big issues. Like: what do parents do with kids over vacation when they have to go to work? Or about how expensive it is to actually travel during vacation. You also hear about how kids are off routine on vacations, and then have a tough time transitioning when it’s time to go back. Sometimes there are debates about whether we should have so many school vacations at all.

But what isn’t often covered?  I’ll break the silence as so many parents are hesitant to admit they are struggling.

When kids are on vacation, how does this affect us?

The parents.

Not just with scrambling the work/daycare/camp logistics, but how do we, as parents, stay sane when our routine is compromised?

Yes, we all know we need basic requirements, like food, air, clothing, electricity, shower, etc.

But there are other important needs we all have too.  Here’s what I know about myself as I start each day:

I need time to myself.

I need a strong cup of Peet’s coffee or two.

I like to read the news and do a little writing to wake up my brain.

If someone interrupts me, or tries to ask me questions before I’m suitably ready to receive outside input: I’m impatient. I snap at them. I’m defensive.

If I start the day like this, usually my motivation and creativity that day are compromised.

So, that rule I mentioned earlier, the one I set for myself on regular school days?

It’s that I force myself to wake up at 6 am, before everyone else. I have this time to myself, to think, to write, to wake up, before waking Brett at 6:40.

When he sees me? Shiny, happy, mom.

This vacation week? I should have known better than to think I could stay up late and sleep in. It just doesn’t happen, and that’s why I haven’t really been at my best.

I have a few other non-morning, non-parental requirements that will cause me angst, and you won’t want to be around me if they are compromised including:

45 minutes to an hour of exercise

Time to talk with my husband (or at least watch a mindless show or two with him), uninterrupted each night

15-20 minutes of reading time.

And that’s it, I don’t ask for much. But at least have these needs identified, and am telling the world.

We spend so much time pleasing friends and kids and spouses, and learning what makes them tick.

But it’s so important to stop and take time to identify what you need.

What makes you happy?

What makes you irritable, or stressed?

How can you organize your day so you have the best chance of having a good one?

And remember, once you identify them, try not to take a vacation from them, unless you want to learn once again, like I did, how necessary they really are.

Last night, my husband was bummed because I declined one night of House of Cards and went to bed early. This morning, I woke up at 6 a.m. and had my coffee in peace.

And managed to get a few words written.

And was happy to see Brett when he woke up early.

This post is a little shorter than most, but you’ll have to forgive me,

I’ll adhere to my routine for the rest of the week, but my kid is still on February break, and it’s not snowing.

We may actually make it out of the house today…

.

I hope if your kids are on break this week or next, this will be a reminder to you to look out for yourself.

Do you have other suggestions on how to stay sane while home with kids on vacation? Or if not with kids, how you deal with lack of routine on vacations and breaks in general?

Healthy Living, Motivation

My Year in Writing: 7 Lessons Learned

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winterriver

A year ago this week, on a snowy morning, similar to today, I nervously hit the “publish” button for the first time and shared my first blog post.

I had been writing for a few years, but my readers were a select, extremely supportive group of like-minded folks who were into talking about health. That to me was safe; everyone was always encouraging.

But opening up to people I do know? What would that be like? You have to think:

What do I want people to know about me?

How personal should I get?

What if people hate my writing?

Or disagree with me?

Or think I’m weird because the subjects I bring up like health, exercise, foods, parenting and self-image, are often unsettling.

Or what if they just don’t care at all?

But last year I was on this goal-oriented kick. I wanted to do something more challenging. And scary. My father died a few years ago, and I missed hearing his ever-reasonable advice. And so thinking about the one phrase he used to throw at me all my life, I decided writing and sharing my ideas, struggles and insecurities with friends, neighbors and family members, would be character-building. And I should just do it.

So here I am, a year later, wondering:

how the heck do you even measure character?

I’ll elaborate instead on what I think I have learned from the year, and we’ll circle back to that later…

Learning #1: Writing identifies concerns; keeps them top of mind. Sharing holds me accountable.

Are you the kind of person who loves a good challenge? Who tackles big problems head-on?

My husband is a bit like that. He’ll buy every book or relentlessly search the web until he finds answers and then develops a plan of attack.

Unfortunately, that’s not me. I’m an avoider of problems. If I identify one, I’ll think about it for a few minutes and then promptly put it out of my mind for another day. And often that day never comes.

But when you write it down, it’s different.

My biggest concerns seem to be ones that have no answer. They involve a constant balance. Thinking and re-thinking. And the recipe for success isn’t always apparent. Sometimes you think you find an answer, and then it changes on you.

How do I stay healthy over time? What if I’m bored with exercise and don’t want to do it. What if my kid is driving me nuts?What about adding back a career, how will I do this without losing myself in the process? How do I not gain weight on vacation when I want to eat everything in sight? How can I be there for my child when he needs me? How can I be happy with myself, and how I look, as I age?

See? All tough questions. But if I look back on a post where I made public resolutions. Or if my sister-in-law calls and asks about my latest fitness slump. Or if my friend stops me in the school parking lot and mentions she’s going through the same issue about too much sugar and too little activity with kids, and let’s talk. It all helps keep me on plan, and holds me accountable.

Learning #2: My motivation for fitness appears to be seasonal.

I make room for formal exercise each day, but there’s a big difference between being excited about it, and just going through the motions. As I look back throughout the past year, I can see a trend vividly in my writing. Every spring and fall, because I’d rather be outside, doing what I love best: hiking, taking photos, foraging for mushrooms, hanging around in the river and just enjoying the scenery, I start to resent strength training.

I did some research on exercise and seasonality and learned that athletes have on-seasons and off-seasons, as well as different expectations about their fitness level during each season: they have an in-training weight, and an off-season weight. And this varies sometimes by 5-15 lbs!

My take-away? I need to think like an athlete and just go with the rhythm of what I want do each season, and not worry that I’ll be losing a little strength. Going outside gives me a mental break, and that’s important And, like an athlete, I’ll just pick it up the tougher workouts again during an official training time.

I wouldn’t have identified this issue at all if I hadn’t written about it.  I know this will be tough, to adopt a new mindset, but am grateful I was able to at least identify the problem and work to resolve it as I think about the upcoming spring season. Alleviating the angst will be welcome!

Learning #3: Parenting challenges often intersect with my own, and help me grow as a result.  

I was hesitant to write about parenting concerns because I thought they were off-topic. But what I realize now is that we can’t be one-dimensional. No man or woman is. We can’t just think about work. Or health. Or our kids, in silos.

They all intersect and our needs are stronger at different times of the year, to deal with the challenges of all of them. I have found often when I work out parenting-issues I end up drawing conclusions on my own concerns in the process.

For example:

When I was struck by Brett’s sugar problem in school, it made me re-think my own foods and the activity I get throughout the day. His peanut allergy keeps us reading labels and although is a terrible problem to have, it has helped us choose healthier foods in the process. Brett’s inability to sit still and his solution, helped me find one of my own when I realized I had been sitting too much.

I could go on and on about this one! We adults, we are just big kids, and have similar concerns. It took writing about them to see this more clearly.

Learning #4: I have inspired my family. Maybe some friends too…

I’m sure a few of you have tried to have conversations with a spouse or other family member about eating well. Or starting to exercise. But nobody will ever make the effort until they determine it’s a priority for themselves.

I know this to be the case because I was like this. And I have attempted to encourage others who are not remotely interested. I have since learned my lesson and will not even discuss health topics unless they bring it up first.

Instead, I have been leading by example, building a fitness habit and thinking critically about every food that makes it into our kitchen. It has taken awhile, but my husband is fully on-board. I think his positive-health check and encouragement from his doctor a few weeks ago really helped too. It’s almost like a race now, he’s started the year in full force: making time to workout most days, even if he only has a few minutes. The biggest surprise has been his pro-active research on super-foods, and introducing them into our kitchen.

Using what I have learned in Spark, by John Ratey,  and Last Child in the Woods by Richard Louv, I have been talking to my son about the importance of moving and exercise and spending time outside. These conversations, and reinforcement on the same subject in his health class in school is helping him pro-actively seek movement when he needs it and he is having fewer focus problems in school.

As for friends, I hope the topics discussed here have helped inspire you in some way too!

Learning #5: Personal stories are best, and sharing gets easier over time

As a writer, I’m a reader, and a consumer of many different types of media, from news, articles, other blogs, magazines and books.

There are way too many articles I click open, and the message falls flat. As a reader, I’m not engaged. Someone is speaking at me, giving advice, but they aren’t actually with me. They don’t seem to get it.

I hope whatever I write is something others can relate to, and have found the more personal my stories are, the more personal and amazing the discussions surrounding the topic. 

Once another blogger friend mentioned she gets lots of comments like “great post!” or “nice!”. While any feedback is great, I am so thankful I’m generally blown away by some of the responses, details and sharing I get from readers, and thank each and everyone of you for adding to the discussion. As much as I like telling stories, I love hearing yours too, and your experiences, solutions and the open dialog can help all of us.

Now, I don’t hesitate as much before I press that publish button. I have learned, you never know who your writing will touch, so you might as well just say it!

Learning #6: The community I have met through writing has been essential.

I had no idea when I started writing how many amazing people I would meet.

And that these people, some in other countries, some who I have never met in person, but talk at length to about similar concerns, have been essential to my life.

I learned a few years ago health is a touchy subject. Most people don’t like to talk about it, so I would keep concerns to myself. Finding a community of awesome folks like Maggie and Marlene, and Chris and Tina, Jess and Lara, and Carolyn, Angie and Tienne, oh my this is getting long, but I could go on and on and on….

They have all been essential to my thought-process, and a pleasure to know.

I’m excited in year 2 to build more of a community and add to the experience.

Learning #7: Good Health is an enabler.

Health is not something I want to think about all day long.

One of my biggest challenges with exercise has been determining that point where I can get the most, best overall fitness in the least amount of time.

And of course I want to eat well, but not too much. And we all love foods that aren’t great for us. Where do splurges fit in?

As much as people like to think staying healthy is intuitive, I don’t think it is. As we get older, our bodies do slow down. We need to adjust what we eat and how much activity we get. That in itself is easier said than done, bench-marking what we need appears to be a moving target!

Good mental health helps too. How can I be a good parent if I’m not happy with myself? If I am not participating in activities I enjoy? Or setting new goals or challenges for myself?

For once, I am not avoiding the hard topics that have no answer.

I’m writing about them. And keeping them top of mind.

And hope to set up a good system so I don’t have to think about it so much, and I can move on to just living life.

I have said many times to myself when I need a pep talk:

Good health is not a given; it’s a choice. And my choice.

Good health will enable me to fulfill all my other goals and dreams.

In my 40s, 50s, 60s, 70s, 80s, and 90s.

Yes, I’m planning to get there, and to be independent like many of the other awesome women in my family.

After all that, what do you think, did writing help me build a little character this year?

So wish my dad was still here to live it with me, as he was one of my biggest health inspirations.

Perhaps I can’t measure it accurately, but I do think he’d say yes.

Would love to hear your thoughts and opinions. What do you do to keep health top of mind? If you don’t write, do you have a creative outlet that helps you stay focused?  

Thanks again for your year of support,  reading and sharing!

Healthy Living, Uncategorized

Lessons from my son: Fidget more, Sit Less

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SONY DSC

I’m consistently awed by the wisdom I have gained from my child. And this past week, I can add more of that to the list, where his instincts were on target to solve one of my problems, while my preconceived ideas fell short.

From the moment Brett pulled himself up for the first time at the age of one, he was on the move. He has many amazing qualities, but his inability to sit still?  That is not one of them.

Or so I thought.

SONY DSC

just like Brett on his ball…1-2-3, 4-2,3-6-0, 2 1/2, 0

We were first alerted to his fidgety tendencies in Pre-k. He was constantly swaying into people’s space. Not quite able to keep in that single file line. And always a bit out of step in the circle. He reminded me a bit of Tacky the Penguin, have you ever read that book? Unlike all his penguin friends, Tacky marched to his own drum.

Brett is in third grade now, and has definitely improved. My theory is he spends all the energy he can muster during the school day trying to do the right thing, but once home, he is all over the place.

At mealtime, it’s always a challenge.

We have an open living room, dining room setup. And so when it’s time for us to sit down to eat, he’ll show up for a bite, then he’s gone the next, launching himself off the couch or scooting across the room. A few years ago I bought him a product called a disc-o-sit (nicknamed the wiggle cushion) hoping this might keep him in his chair so he could at least move and sit at the same time, and it did help for a few years until it was replaced by something even more fabulous in his eyes.

When Brett was about 6, My brother Greg visited. At the time, he recommended I learn to use an exercise ball. Inspired, I went out and purchased my own big red stability ball. But once Greg left, I didn’t really know what to do with it, and it seemed too big for me.  It promptly went downstairs out of sight, out of mind.

A few months later, I purchased a new exercise program and received a blue stability ball as a bonus.

Oh great I thought, just what we need, two stability balls taking up space downstairs!

The blue one was smaller than the red one, and Brett took one look, one jump on this thing, and the two were inseparable. Until that is, a week later he happened to bounce on the ball while holding a bamboo skewer, pointed down. In a matter of seconds, the blue ball was no more…

Brett was horrified; he ran downstairs, found the underutilized big red ball, that was actually a little smaller now, deflated from inactivity. And this has been his savior ever since, and a permanent fixture in our living room. He rolls the red ball to the table, next to his chair, while eating. He bounces or lays on it, or sways back and forth. He’ll stretch forward or hang backward. He bounces while watching movies, just hanging out talking and while listening at family read time before he goes to bed.

When friends and family come to visit, they think this is odd.

a little balancing practice...

a little balancing practice…

Why is he not able to sit in his chair?

At meals, kids should sit. When you are reading together, kids should sit and listen.

When watching a movie, shouldn’t he be sitting on a couch?

Why do you let him do this?

You must be pushover parents…

Brett and his intense need to move around and fidget are on my mind this week, as I try to solve a similar problem of my own.

Newly-inspired by the goals I set a few weeks ago, I’m finding in reality, a few of my goals cancel each other out. Here’s the dilemma: I just don’t know how to live an active lifestyle if I’m on my rear-end writing. Or learning to paint. Or learning a new language.

When I sit for long periods of time, I think about Brett and his need to move.  This must be how he feels every day: restless, uncomfortable, trapped. I feel if I sit for as long as I need to write something, or research, or study, I’ll grow roots! My legs and rear-end begin to numb. I can feel my thighs expand, soften, as I sink further and further into that chair…

Thinking it through this week, I realize there are two separate issues to address:

1) I need to maximize time spent off the chair, ensuring I’m getting the extra movement I need to balance out those big blocks of inactivity.

2) And I need to see if there are workstation options that may help me not feel so awful when I do sit down for long periods of time.

I started my search for answers, realizing immediately there’s no shortage of media coverage on the topic of sitting. I learned through many sources that sitting too much makes you die sooner, and that it is also considered by some as “the new smoking.”

Then I saw an article in the Daily Beast that actually got me thinking about combating issue #1. The article recommends people incorporate a variety of squats at random times throughout the day. For example, instead of sitting around on the couch watching commercials during a TV show, get up and squat. Or take a 10 minute break at work, to get in a few more. And perhaps while waiting for a train, you might try a few more. In no time, taking advantage of these breaks can add up to a substantial amount of activity.

There is one part of the article I don’t agree with, and that is the assumption these movements can replace formal exercise: for me, that wouldn’t work. But the wheels started spinning, and I began to experiment. Not just with squats, but with lunges, and stretches and balance moves…

Here were a few places I started to add activity:

  • Lunge or Squat while folding laundry
  • Plie squat and hold while blow drying my hair
  • Random kicks while standing around thinking. That one worked well except for the time when I clipped my dog in the jaw –oops! Note to self for next time? Watch for family members before trying…
  • One legged balance poses and wall squats.
  • Squat while emptying the dishwasher.
  • Squats in the kitchen while waiting for my pan to heat up.
  • And of course, lots of static and ballistic stretches while standing.

Awesome, this will work! Now onto issue #2, assessing my workstation…

As I researched different chair and desk options, I came across the term Active Sitting.

According to Wikipedia:

Active sitting occurs when seating allows or encourages the seated occupant to move. Also referred to as dynamic sitting, the concept is that flexibility and movement while sitting can be beneficial to the human body and make some seated tasks easier to perform.

I found a variety of chairs designed for active sitters, how does one even choose? But then I came across this article in the New York Times , and had to laugh that the possible answer could be staring me right in the face.

I looked up from the computer, scanned the room until I located it off in the corner. The big red ball.

I walked over, rolled it back to my computer and was about to take a seat to test it out by my computer.

Brett caught me in the act.

Are you going to sit on my ball?

Embarrassed, I said no. Pushed the ball back over to him, and took my regular seat in the dining room chair.

I thought about the old wiggle-cushion. And the red ball. And how we used to try so hard to make Brett sit in his chair until finally giving in because we just didn’t want to fight it anymore. How is it that my kid knew he need to move, or fidget, to restore his active/sitting balance throughout the day, and was drawn to Active Sitting all along.  He found his answer instinctively, where we adults have to research at length to find the answer from supposed experts.

Adults have been making fidgety, active kids feel bad for not being able to conform to the right way, the expected way of sitting properly, when repeated evidence shows the right,  proper and expected  way, over time, is really very wrong.

Get a load of this quote I found about fidgeters, also from Wikipedia:

Fidgeting is considered a nervous habit, though it does have some underlying benefits. People who fidget regularly tend to weigh less than people who do not fidget because they burn more calories than those who remain still. It has been reported that fidgeting burns around an extra 350 calories a day.

I don’t know anyone who would mind burning 350 additional calories just by some extra movement, do you?

Perhaps it’ll look funny for all of us to be moving, lunging, squatting, standing, kicking, fidgeting, and balancing all around the house, but I think it’s a good plan to set in motion, starting now.

My son has proved to me yet again, his instincts are spot-on.

And we will once again become a household with two big stability balls floating around the living room.

Only this time we’ll know what to do with them!

How do you combat inactivity throughout the day? Are you a fidgeter? Or too sedentary? What types of lessons have you learned from your children?

I’d love to hear your comments, thoughts and please share this post. Once you are done with that, get up, stretch, and 10 Squats please!

Uncategorized

Don’t Call Them Resolutions

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SONY DSCOnly 1 more day!

Last year I set a goal to write two posts each month, and as of 12/30/2013, I’m on the verge of not meeting my target.

Any person with a blog will tell you two posts a month isn’t exactly a strong showing. I had to alter this goal a bit too, originally I had this set at every-other-week, but unable to achieve the pace, I didn’t abandon it altogether, but changed it to two per month instead.

Next year, perhaps the goal will be 3?

I have lots of excuses this month, primarily the fact that December happened, where we all tend to get sucked into the holiday void: end-of-school year events, holiday shopping, spending time with visiting relatives. The kid is home from school, and just being  “off” the typical schedule does it every time.

But the clock is ticking…and I want to end the year on plan!

Setting goals, or Resolutions, at the New Year.

We all love to do this, don’t we?

I personally like the term goal setting,  because a goal sounds like something you can work towards. Where a Resolution sounds much more definite. To resolve something. To be resolute. I tend to shy away from any declaration of intent without wiggle-room. Nothing in my life ever seems to get resolved. And even if it did, some new problem would likely unravel in its place. Because that’s what the life of an adult, a parent is all about. For instance, you won’t find me saying something like I WILL exercise every day for ONE hour. Or I WILL NOT drink wine during the work week, or I WILL drink eight glasses of water each day. Or I WILL sleep 8 hours each night.

While these are all admirable changes people make to live a healthier life, this wish list is one bound to fail very, very quickly…

Because sometimes I only have 30 minutes for a workout.

And sometimes I just want a glass of wine on a Monday night.

And honestly, I find it painful to drink that much water and I’m too lazy to keep track anyway.

And it’s really hard to go to bed early every night when my child doesn’t even get to bed until 9. We all need time to ourselves.

Nobody is perfect. According to Journal of Clinical Psychology Study, only 8% of New Years Resolutions are actually achieved.

By setting goals to work towards, I can feel confident even if it takes awhile, I’ll achieve some level of benefit along the way, just by trying, and by declaring very publicly, to all of you, this is my intent. But because I don’t expect 100% resolution, I won’t feel the need to abandon them in disgust when I can’t keep up….

So here’s what I’m thinking for 2014 :

For my Health: Continue to make formal exercise part of each day, but focus on quality rather than time spent. I feel like I have been on auto-pilot these past 6 months with exercise, and have experienced a bit of an off-season. But I have a new fitness challenge (p90x3) that I can do at home, is not time-consuming but should keep me moving every day and interested because it’s something different and should be a challenge.

Where I really need improvement is sleep. I don’t get enough. At least a few nights per week, when my husband decides he wants to turn on a war movie or some uninspiring TV show where I know I’ll fall asleep on the couch, or be compelled to play online Scrabble throughout, I’ll pro-actively go to bed instead.

And sadly, I have enough evidence that sugar after dinner interrupts my sleep, so dessert will be the exception, not the rule in the coming year.

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As Chief Health Officer of the family, need to keep him active…

I’ll also keep up my role of Chief Health Officer on the family level, ensuring everyone else stays active and eats well most of the time. I do need to work on honing my skills as a cheerleader, but without being too preachy.

For my Family: Over Thanksgiving, when we were visiting my brother and sister-in-law and niece and nephew, we tried one little experiment: on Thanksgiving day, devices had to be put away. From the second we woke up, until about 11 am, we spent most of our time answering questions about what was allowed and what wasn’t. We finally just gave up; at least the kids were actively engaging with each other while on their devices…

I’ll have to get buy-in from my husband on this, but while home, I have noticed we aren’t much better. We need to set some device limits to get the attention back on each other. Tom, if you are reading this? We can talk about it tonight…

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Couldn’t resist putting in this photo from last week…bonding time w/devices!

For my extended Family: Be a better Sister, Aunt and Daughter. I thought when I stopped working outside the home I’d miraculously get better at correspondence. But guess what? I’m still horrible with remembering birthdays and calling and keeping in touch. It’s because I’m disorganized with basically everything except my workouts and my son, and I am not much of a phone talker. But this year, I will set up a reminder system and you will all see an improvement!

For my Girlfriends: Where are all of you??! We are all stuck in a void, being moms and prioritizing everything else.

But making time for each other? That’s what keeps us sane. I have been thinking a lot about the Four-burner stove story detailed by David Sedaris. Where each burner represents a priority.

And how so many of us turn off that friendship burner in lieu of everything else. Thanks Jen at and yadda yadda yadda..I made alliyah, for alerting me to this concept earlier this year. I’m here if you are, and maybe I won’t chat for hours on the phone, but will be in touch and hope to see you all in person this year! I want to keep that burner going for years and years and years…

For Personal Improvement: A few years ago, I went on this kick where I forced myself to try activities I thought I would always dislike. I wrote about that here.  This was a great motivator, because I found out I truly didn’t dislike many of these activities, I was just either too lazy or unmotivated to work at learning something new. Over the last few months I took my eye off this target, but want to bring it back.

I’m going to start by taking my friend Lynn’s watercolor class, anyone want to join me?

I’m going to ski more with my son this winter.

And after visiting with my step-daughter Brooke and her husband Wilson, I realized I really should learn Spanish. Wilson is from Ecuador, and while I don’t think I need to be fluent, there is no reason in the world that I should not at least attempt to learn some of the language. I stopped myself mid-sentence as I explained “But I don’t speak Spanish…” and thought to myself, this excuse does not fly, it’s never too late to learn…

Writing has been great for me, and I’m proud even if I’m not as prolific with my posts as others, this has been a great discipline to keep me focused throughout the year. Being “fit” to me does not just define what physical shape I’m in. It defines whether I’m a fit parent. A fit friend. Being fit can define happiness, and satisfaction. It’s a general state of being. And reflecting here every few weeks helps me see if I’m on the right track.

Whether I can make it to 3 posts per month next year? I’ll think about it…

Goal setting experts will probably say there are way too many items on this list.

But I’ll keep them all there anyway, because they are all items I aspire to achieve.

I’m not expecting 100%, just progress…

Because these are goals remember, do not call them Resolutions!

And by the way, writing this post? I just met my 2013 target…

Do you set goals each year? How do you judge success? Do you have a tough time keeping them top-of-mind? Would love to hear your stories and input!  And Happy New Year!

Healthy Living, Uncategorized

My Year-end Health Report Card

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It’s really great that I set doctors appointments a year in advance, because it means I won’t forget to call and make appointments.

But then, a year later, I am horrified when these appointments pop up unexpectedly on my Outlook calendar at the most aggravating times.

For some reason, all of them seem to come in a big wave at the end of the year.

And it causes me a lot of anxiety.

When I was younger, I took my good immune system for granted. I would go to an appointment and expect everything would be ok. And it was.

I remember when first out of college and well into my first career job with health benefits, laughing about the fact they really weren’t benefits at all, because I never used them.  I would go years sometimes between appointments with no repercussions. I guess I was one of those snarky kids Obama is trying to get to sign up for the new health plan to pay for the rest of us. Back then I thought I was invincible.

Never a cavity. No glasses. Normal height. Normal Weight. No broken bones. Not high-risk for anything too odd.  Normal, normal, normal…

But then a few years ago, something changed.

It’s like as soon as you turn 40, suddenly, even if healthy, you start getting the call-backs.

It started with my first call-back after a mammogram, that left me anxious for a good month, as I had to come back in for an ultrasound and then wait for results. Then for the first time in my life last year I had a call back after a Ob-Gyn visit, that resulted in a follow-up, something called a colposcopy that was pretty horrible. Even the hygienist at the Dentist’s office last year had me worried when she thought my gums looked a little blotchy.

What could that be? What am I doing wrong? Why am I falling apart? I began to wonder…

So now, in 2013, I don’t take normal for granted anymore and I’m please to say, so far so good!

I have two down already, Ob-Gyn last month, where I just received a letter in the mail saying I’m A-OK for now (happy dance!). And I just received a  thumbs up from the Dentist on Monday. Although I don’t think I did anything different this year, they told me I somehow stepped up my game.

The last reminder just popped up on the calendar when I logged in this week:  The Yearly Physical.

Typically the yearly physical is where I shine. I’m highly aware of everything I eat. I treat exercise like my career. My doctor, who likely spends all day warning people that they need to stop eating fast food and soda and start walking every day, or at least getting up from their computers once in a while, looks at me and says “don’t change a thing!”.

His only recommendation last year? Take a Vitamin D tablet, because in Vermont, we get no sun.

But the part that drives my anxiety sky high, is something you would never, ever guess.

It’s that I absolutely, positively, detest numbers.

And when I get that end of year report card from my physical, showing all my numbers–normal or not–they drive me into a highly-competitive state.

I suspect this is on account of my career as a marketer. If a number ever crosses my path, it gets swept up into a pivot table in Excel and sliced and diced 20 different ways, categorized and analyzed over time. And if there is any variation at all, I’m awake at night thinking about why, how and what if?

And the worst number of all for me is that silly one every doctor takes as soon as you walk through the door.

The one you get when you step on a scale.

Over the last two years, knowing my obsessive behavior in response to numbers, I have been working hard to rid my life of them. I had used calorie counting for a few years and stopped. At one point I micro-managed my nutrient intake (and yes, there was a way-too-detailed pivot-table involved) to ensure all my numbers were where they should be: protein, carbs, fat, sugar, sodium, etc…but eventually stopped.

And about 2 years ago, I unceremoniously relegated the bathroom scale to the downstairs closet. Because any fluctuation in my weight would make me think I need to bring back all the numbers to manage it. And I don’t want that anymore. Adopting the if-the-clothing-still-fits attitude seems to work well for me.

But when you go to the Doctors office, you can’t avoid it.

When I visited the Ob-Gyn a few months ago, although I felt slightly dumb, I asked the nurse if she would mind if I turned around so I couldn’t see the number on the scale, and asked her not to tell me. She was ok with it.  But with a yearly exam, I’m not sure that’ll work, because BMI, body mass index, your height and weight ratio, is all anyone really seems to care about. My husband actually told me yesterday they had a meeting about changes in the health insurance, and that BMI was now going to be tracked for our health plan from now on.

So the anxiety has started in anticipation of learning for a fact what I know in my mind already: that I have gained a few pounds.

Even though I know I’m ok. I’m healthy.

And that fluctuation is normal.

I’m going to have to turn on every coping skill I possess to keep this knowledge from driving me numbers-crazy once again.  But I’ll also be proud I didn’t let my appointments lapse, and that I do not take my health for granted like I used to do when I was a younger adult.

Every year now I get my health report card:  if anything does go wrong, we catch it early and then hopefully move on.

At least until next year, when I start to see those new appointments pop back up on the calendar, and the worrying cycle begins once more…

Do you find Doctors appointments make you anxious? Do you keep up with all your appointments now, or do you need to get better at that? Would love to hear your stories and discussion…