Schedule ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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Monday |
10/4 |
10:30 AM
7:00 PM |
Group Strength (week 6)
Circuit Training | |
Tuesday |
10/5 |
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Wednesday |
10/6 |
10:30 AM
6:05 PM
7:00 PM |
Group Strength (week 6)
Pilates (week 5)
Circuit Training | |
Thursday |
10/7 | | | |
Friday |
10/8 | Out |
No class or training | | | | |
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Motivation
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I'm too slow.
That was one of the thoughts that kept coming at me during my long run on Saturday. I finished the last training walk with our half marathon group then continued on just like last week, except without all the drama. This week I was excited to keep going. Knowing I made it through last week helped a lot. It was also perfect running weather and I hadn't been out too late the night before.
Walking with the group is a blast. We talk the whole time so the distance flies by. We walk at a pretty intense pace but it is in that sweet aerobic range where the body feels like it can go and go if the legs are willing.
When the gang leaves and I'm there alone with my iPod, it's different. No more chatting about current events. Time no longer flies. I am much more aware of my thoughts. Sometimes I wonder what I am doing out there at all? What was I thinking? When did I get this idea to do this? Why aren't I at home comfortable like most everybody else?
It takes me a few miles to remember. Being comfortable didn't work for me in the past. It got me to a place of being an overweight smoker who didn't feel good about herself at all. I didn't really change until I got out of my comfort zone and let myself be challenged.
I'm what they call a back of the pack runner. I shuffle along at a slow, steady pace. I walk occasionally. I get passed by walkers occasionally. But I am OK with that. The thoughts that come at me during my training runs are lies. I'm not too slow. No one cares what pace I go. My running club friends that finish hours before I do don't care. (The lie is if I am in the running club I should be fast.) My clients don't care. (The lie is if I am a trainer I should be fast.) My family doesn't care, they are proud of me for being out there. (The lie is if my family is going to come all the way downtown to see me I should be fast.)
There are a lot of lies that can pop up when we try to do something outside of our comfort zone. I decided awhile ago now that I wouldn't let them stop me. I want to be challenged. I want to be fit. I want to feel good about myself.
If that means spending the afternoon out on the trail instead of on the couch, I'm in. If that means stopping on my way home from work to get some strength training done before I relax for the evening, I'm in. If it means shuffling along in the back of the pack of the Columbus Marathon, I'm in. I want to conquer my old way of seeing things. I want to fight hard for my health and my life. I want to overcome the difficulties I have along the way. I want to live my life full on and never again let the lie of "I'm not good enough" keep me from doing anything.
Now get moving!
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Coaching Moment
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Has not feeling good about yourself ever stopped you from living fully? Are you stuck in your comfort zone? Is it really comfortable? What have you always wanted to try?
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Client Corner
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 "Thanks for all your encouragement."
"I am going to return to circuit training on Wednesday. I haven't been doing any weight training but am walking...I am up a good 8 pounds and haven't been giving myself much care! I miss you guys and am really excited to get back!"
"I am confident I will get my miles in on Sunday or Monday depending on rain...I'll write and brag when I get it done!"
"This is very helpful. I am currently reading Eat, Pray, Love and this battle you describe reminds me so much of the author's spiritual journey in India (and my internal voices as well although I usually don't fight back as hard as you have!). If you haven't read it I think you might enjoy it."
"Your email about choices even when you're tired, inspired me :)"
"Oh, forget to tell you this -- since I've been walking so much (and honestly feeling better about myself) I ordered a form-fitting dress yesterday since I was inspired by your story about the dress you wore last weekend. I'm keeping my fingers crossed that I actually like it, but that doesn't really matter. It's nice to even FEEL like I can go there."
"I would have hit the alarm and went back to sleep."
"I've loved reading your "Training Sue Newsletter" while in Florida and have even shared it with friends."
"This week will be a bit of a challenge for me because of the travel, but I'll arm myself with healthy snacks in case the food offerings prove to be something not worth eating. (it's always a crap shoot)."
"I am getting in some hilly neighborhood walks over my lunch breaks. It's fantastic."
"I made your chicken chili last week and it was great! Thanks for the recipe and the continued motivation!"
"I told you I would let you know when I got my long walk in this weekend... WELL I ended up doing 12.5 miles. I feel really good! Going to EAT!!!! Thanks for your encouragement!"
I have several suits and jackets in size 14-16 if any of your clients need clothing this size for work. (from a client that has lots weight, please call me if you are interested - Sue)
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| Food
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A serving of standard mac & cheese can contain up to 60 grams of refined carbs and 30 plus grams of fat. It's not hard to make a leaner version that has all the creamy cheesiness but offers way more protein and fiber, and way, way less fat. Enjoy!
Mac & Cheese
8 oz whole grain pasta
2 cups low fat small curd cottage cheese
1/2 cup canned pumpkin
1/4 cup shredded 2% sharp cheddar cheese
1/2 cup whole wheat bread crumbs
Preheat over to 325.
Cook pasta al dente, drain, and pour into 11x7 glass pan.
Meanwhile, puree cottage cheese and pumpkin. Combine this mixture, cheddar cheese and pasta and stir. Top with breadcrumbs and bake 15 min. or until cheese melts.
Serves 4. Nutrients per serving:
425 calories
11 g fat
53 g carbs (6 g sugars)
6 g fiber
31 g protein
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