Move on and train harder

Have you ever felt down in the dumps? Ever get stuck in a rut you can’t get out of? We’ve all been there.  Sometimes it has to do with esteem, or lack of motivation.  Though it’s easy to get pulled in and feel as though your bad mood is getting the best of you, it’s important to know “You’re worth it.”  I’ll admit I have been there.  I’ve even made a batch of cookie dough just to sulk by myself and eat it.  But that feeling is none that anyone wants….that is, the feeling after the cookie dough is gone.  It’s like a blank wall before you…a state of limbo.  Except with this blank slate, you have a choice.  The choice is to figure a way out of the rut, considering the lack of proper nutrition and care to your insides as just a quick hiatus, or to continue longer in the wrong state of mind to give up.  No one wants to give up.  But it’s not so easy to just feel like a fresh pot of coffee!  This is why it is so important to give those who are close, the proper love, support, and encouragement they need to push through and continue strong.  A friend gave me these words of encouragement last week….

“If I never saw you again, I would never forget you. You have a gift. You are awake.”

Some more  inspirations, thoughts, and words of wisdom…

Your mind is your enemy

Control it don’t let it control you

In this life there is only one path…the middle path

There are truths in life

The truth is suffering

The path to suffering is attachment, derived from senses.

Peace and enlightenment are attained through accepting these truths

When we accept them we can move on and train harder

You will never be happy with anyone until you’re happy with yourself

You will never be happy with yourself until you know yourself

And if none of this does anything for ya, here’s my favorite shortbread cookie recipe. No sense in giving the cooking time or temp, it’s much better enjoyed straight from the bowl.

1/2 cup softened butter

1/2 cup confectioner’s sugar

1 tsp vanilla extract

1 cup flour

1/4 tsp salt

Now, once the dough is all gone….get your shit together and train harder.

More fitness goodies next time.

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Sign the dotted line

Though it is a little late coming, I need to congratulate one of my besties on finishing the Lake Placid Half Marathon on June 9th!! Next up is the Iron Girl…to which I too should be doing along with her. Unfortunately I have another event going on the same weekend. I have already paid my $125. to participate in the Iron Girl this year sooooo I expect I will be picking up my t-shirt at least. (Expensive t-shirt right?) Anyways, I wish her and everyone else I know who is participating in this triathlon lots of luck!! I’ll expect photos Liz, other Liz, and Cheryl!!! Don’t worry, plenty of other marathons and triathlons to sign up for!! You can count me in!! If you want to feel accomplished and on the top of your game, do a race!  Even if you don’t feel your in shape, the satisfaction you’ll get from completing something even as small as a 5k will be completely worth it.  Believe me, I’m not the quickest one in the bunch at all.  Currently I am capable of a 9 minute mile.  It’s not fast, but I do the most important aspect of running a race and that is, not stopping. So if you want that satisfaction…look up runs in your area, or even turn a vacation or camping trip into a really exciting time by signing up for something in THAT area.  The bonus is, there is usually a t-shirt or medal given to all who sign up or complete a race! If you live in my area and need a buddy to run with, let me know!!! Chances are, I’ll sign up too!  🙂

Well, since I began writing this blog, I’ve signed myself up for Bodybuilding.com’s 6 week challenge.  Looks like I am in for some fun!!!! For the next 6 weeks I will be hitting the gym pretty hard in order to get “ripped” essentially. The challenge begins today!!! 

Anyways, it’s worth a try. I have a shot at $10,000, a cruise, and other awesome prizes! What have I got to lose? Nothing….if anything, I’ll have a sick bod after a few weeks. haha! So what is the lesson here? Again, if you want to do something positive for yourself and your lifestyle, just do it. Sign the dotted line. Just do it. You’ll be glad you signed yourself up for something and completed it. There is nothing worse than regret. Take yesterday evening for example. I did NOT feel like going running. I felt rather, that I could take a nap and have a little snack. My boyfriend told me to just go run…even if it was only two miles. I thought fine… Then while getting ready I didn’t like the shirt I put on, I was fussy, my hair looked stupid, my Ipod wasn’t charged, etc. But after a couple sighs and “yeah whatever’s” I started to trot down the driveway and down the road. Even then I felt I would just suck and stop running. But then I thought to myself….how dissapointed would I be if I just walked? So I continued on. Soon enough I heard Endomondo tell me I had done a mile. I kept going. My pace was consistent and I heard the announcement that I did my second mile! Well Chris had told me I’d only had to go two miles, so I could essentially turn around and find a quick route back. I thought how good I would feel if I did at least three miles today? I didn’t look at my phone to see where I was. (best advice, never look at how far you’ve went) I was really close to home though I noticed. Instead of taking the easy way out and turning for home I went the other way….not but 100 feet from where I turned, I heard another announcement that I had reached 3 miles! I did it! Now I was just elated and told myself to pick up my pace and simply circle the block again and then I would be done. I finished 3.60 miles when I finally came jogging into the driveway. I’d exceeded my own expectations on a day I wanted nothing to do with running. Is this familiar to anyone else out there? Schedule something for tomorrow or the next day that you have been wanting to do. And follow through with it. In the end, it’s the best feeling.

On that note…I am gonna hit the pavement tomorrow night for the Corporate Challenge! Wish me luck!! Last year I arrived in traffic right as we lined up, then my shoe came untied about 100 yards in.  Oh and it was so hot the race was untimed and they called it a fun run instead.  We were advised not to run it, but to instead take our time jogging/walking since it was no longer competitive.  Phhhh.  What a let down.  

I also want to wish Chris D. Amy R, and Andy B. luck tomorrow!!!!!! Anyone else I know running?

If you are new to my blog, like me on Facebook at Fitness Sprinkles  I’d love to hear from you!!!

C is for commitment

I found a couple articles that read over almost 20% of adolescents and almost 40% of adults were obese.  Don’t those statistics make anyone else sick? Ever watched the movie Wall-E? It is really what our world is coming to.  It’s really time to make a change. Commit to something small, commit to something big…..start an exercise program and pay the money up front.  I know that once I have put my hard earned money out there, it’s enough to keep me motivated and strong!  Anyone out there make too much money and so you just don’t care if you’ve spent hundreds of dollars to run a marathon or join a gym? Can’t motivate yourself enough to go to the gym or do anything of real value for your body while you are there? Bring a friend.  Or ask the trainers and staff for a quick tip on how to use a machine or spot on the bench.  Whatever it may be, there is usually someone walking around who is willing to help.  It’s important that once you commit to doing something great for yourself that you don’t try to then find a way out, or a reason to stop.  Don’t make excuses!!   I ran into someone at the gym yesterday who said he use to be in great shape, then someone who wasn’t in the same great shape was asking him why he was doing it.  That started the wheels turning and not long after, he was no longer working out.  I’ve said it before, surround yourself with positive people.  Don’t work out with the one friend who would rather be sitting at home watching tv.

So as most of you know, I’m running the Corporate Challenge next week.  I’m excited for it, though I run it every year.  It’s a 3.5 mile run on a nearby park road, complete with free t-shirts and food at the finish!  If you haven’t heard of it, search for one in your area. A lot of big companies sign on as a group, plus they are going on all over the US.  Anyways, yesterday I committed to a 3 mile run in preparation.  Thursday I’ll be back out running 3.5 miles in its entirety.  Although this race is a bit longer than your normal 5k, if you’ve ever thought about signing up for a race, a 5k is a great place to start.  Fleet Feet of Syracuse is a great place to find local races.

Now if you are really thinking I am nuts, try finding a training guide for beginners.  We will see if it really works next week when a friend/co-worker of mine runs her very first 5k!! (You know very well that there will be photos) Anyways, she has been eating better and using a training guide like the one above to prepare herself.  We will see if she can keep up the momentum. 😉

Last week I was approached by a woman who was passionate about cancer research and how fitness can really help to cure!

Melanie is currently a Master’s student with a passion that stems from her grandmother’s cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness.  To read more from Melanie, visit her blog for the Mesothelioma Cancer Alliance. In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.

Below is her article:

Fit for Fighting: How to Exercise During and After Cancer Treatment

Personal health and fitness is your responsibility. You probably know the importance of getting a healthy workout on a regular basis. You’ve probably heard about the good things regular exercise does for your body. When your health appears to have failed you, however, you may not know what to do next. Although research indicates the importance of fitness for cancer patients, few with a cancer diagnosis feel comfortable discussing exercise with their doctors.

 

There are many reasons why you should ask your oncologist about fitness. Cancer patients who exercise throughout treatment reap many benefits. These include:

 

• Decreased risk of blood clots
• Less nausea
• Lower blood pressure
• Lower cholesterol
• Better weight management
• More physical energy and fewer symptoms of fatigue
• Lower risk of osteoporosis
• Improved mood and less anxiety and depression
• Better social connectivity

 

Having a conversation with your doctor about fitness will shed light on factors that might affect your physical abilities. You might need to make some accommodations when participating in certain activities during your cancer treatment. For example, due to lung damage, patients undergoing mesothelioma treatments or other lung cancers need to exercise caution when participating in aerobic activities. Your oncology staff can discuss some of these issues with you and connect you with organizations or trainers who specializing on assisting cancer patients. Accommodations are available that can help you keep moving and allow you to reap the many benefits of exercise.

Keep moving because treatment doesn’t last forever. When the day comes that you receive a clean bill of health, be sure to continue incorporating exercise into your regular routine. Several studies indicate that regular exercise results in lower risk of recurrence for survivors of many types of cancer. Other research continues to be ongoing. Some studies appear to indicate a correlation between regular fitness programs and longevity in cancer survivors. Basically, whether or not you have cancer, exercise will bring you many benefits.

 

Regardless of your current health status, exercise should continue to be an important consideration. Your friends, family and oncology staff will assist help you in any way possible, but your personal fitness is your personal responsibility. Take charge now and get fit for your fight.

So there it is folks!! Exercise and eating right is for….EVERYONE! I’ll make it a point to throw up some yummy recipes this week so you can all get some ideas.  Remember, if you follow my Fitness Sprinkles facebook page, a quick click will get you right into the Recipes album I’ve posted in the photo section, not to mention the little tips and goodies I post throughout the week.

Wegmans Wednesday

Before I begin talking about how awesomely awesome Wegmans grocery store is, I have to talk about yard sales. It’s the season for digging through other people’s trash in light of finding your own treasures. Whatever it may be…someone else has slapped a .25 sticker on it and thrown it in a box that’s probably been sitting in a damp garage somewhere collecting dust. I bring this up because you can find all kinds of bad ass stuff at garage sales! My greatest find this past weekend, among other goodies, were these freezer Popsicle molds!

They are already full of healthy strawberry kiwi and Caribbean mango juices ready to eat on a hot night.
Homemade Popsicles are a great treat when trying to eat better. (That’s if you don’t fill them with marshmallows and chocolate sauce) Try this for tooooons of great do it yourself popsicle recipes. I always throw a scoop of protein powder in whatever fruit mixture I put in.

Ok, on to Wegmans!!! I know some of you may not live close enough to shop at one of these stores since they are only in the northeast region of the US. But maybe your grocery store has something similar if not just as awesome. Are you ready for this??

Wegmans has a phone app!!! It’s free, and it works with many phone types…including I-phone and Android. 😀
If you are not excited yet then keep reading my friends!!
With this app, you can create your grocery lists, it separates every item into categories by where they are located in the store, it keeps a total of your grocery list so you will know how much you will be spending, you can load your shoppers club card number and simply scan your phone instead of carrying that darn card all over, block out the items you’ve put in your cart already by tapping them with your finger, and bring them back to the list by tapping them again! Sharing a list you’ve created is also just a click away!!

On your next trip into this store, be sure to head over to the nature section.  Even if you don’t plan to buy any of the food in that area it’s important to know that they often are giving away samples like these!!
This doesn’t happen at the same time as sample saturday so you have to just check it out often. You also might want to look for the Wegmans Nature’s Marketplace magazine while your at it! This freebie is most likely located in the natural section also and it provides tips, articles about health and wellness, as well as coupons!! Woohoo!!

For those of you who find yourselves Wegmansless (tragedy I know) simply do a little research on local grocery stores. You may find similar goodies and services available to you that may be convincing enough to switch where you normally shop!

Happy Wednesday all!!    And if you haven’t already, find and like me on Facebook!!