Getting Back on the TEMT Train!

You may have noticed that it's been quite some time since anyone has posted on the Temt blog. Now I am here to publicly admit that I have not quite kept up with my fitness goals as I set at the beginning of the school year. Luckily, I have kept up some workouts so it shouldn't be a complete shocker as I get back on the train.
With days lengthening, weather improving, and excuses disappearing, I am pledging right here and now to get some moderation into my world and not allow this, "all or nothing" mentality to prevent a healthful lifestyle. Here are some ways I am easing myself back onto the Temt train!

• I'm counting walking as exercise! I've been at the ASCD preconference and conferencein San Francisco for the past 4 days and have been walking everywhere!  I have often been guilty of an all or nothing attitude, berating myself for not "working out" and then not giving myself credit for walking as a form of exercise. Not anymore! I am walking with a coworker at a moderate pace at lunchtime for at least 20-30 minutes. I may not break out into a full-on sweat, but it is better than nothing!
• I am continuing my fun Zumba and Wii Active Fit II workouts on the weekend. Sometimes I don't think of "fun exercise" as really exercise. Can anyone relate to me on this or am I the only one with the ingrained, "No pain, no gain" complex?
• I'm planning my lunches and snacks better.  I love healthy foods, yet sometimes salads and other healthy choices take more planning and preparation. I will get my lunch ready the night before and keep my healthy favorites, like cottage cheese and blueberries, on the ready!
• Finally, I am going to ease back into running. Instead of jumping into my car after a tutoring session that ends right in time for rush hour, I will take a 30 minute run and then slide into my car, nice and relaxed, for the commute home. If I do this on 2 weeknights, I will be able to get in 4 strong workouts a week. Not only will I be on a nice endorphin buzz, I will be less stressed and hopefully a more present partner. My husband will be thanking me I am sure! 

As you read this post, can you relate?  Have you let the pressures of your job, or other responsibilities get in the way of your most important job of all: taking care of yourself?
Please share your stories with the readers here. If you are a Temt contributor, won't you take the time to write a post and update us on your progress toward your goals?

New Year: New Challenge with Fit42

I tried to walk away when I saw a tweet about the new Fit42 challenge offered up by a fellow educator who has created a friendly fitness challenge. Why did I want to avoid this wonderful opportunity to be accountable to myself and my goals? Three words: fear of failure.

I have been a recovering perfectionist for most of my adult life, and the fear of failing weighs heavily on me. ( no pun intended!) I obsess when I know the number on that evil little device, the scale, and I lose many hours in thoughts related to that ridiculous number and what it says about me.  Now don't get me wrong: I realize that weight is important to health. But the number doesn't tell the entire story. And, for that reason, I decided that this challenge provided me the perfect opportunity to let me set goals that were not based on weight alone.

What I love about the Fit42 challenge is that everyone shares their story, their goal, and their plan. The forums provide a place to ask questions, offer support, and feel validated and empowered to stick to your plan. Of course, I just joined yesterday, so the trick will be: How do I keep up my activity and my community involvement once school is back in session? I will make it a routine to check in each morning and each evening to keep a record of my progress.

So, I offer you the challenge as well, if you haven't already taken it! If you decide not to do the Fit42, then how will you surround yourself with others who will help you reach your goals? Will you keep up the #temt tweets? Will you contribute to this blog as a writer? Please share how you plan to meet your goals of health and fitness for 2011.

Not me...

This wasn’t supposed to happen to me…
Two weeks ago tonight I went into the hospital because I was having chest pains – it turns out I had a heart attack. Let me back up a minute before I go on…

All my life I have struggled with my weight – it is truly has a yo-yo effect. People find comfort in many things, I find comfort in food. Being single, cooking has never been a fun thing to do, so eating out has been a common practice for me – often drive thru food. I have been on every diet you can think of and am even a Lifetime Weight Watchers member (you wouldn’t believe this looking at me).

The next thing that has been a struggle for me is exercising. While many people love to exercise, I can think of many other things I would rather do than exercise. I have tried many different forms of exercise, and really haven’t found my niche. I joined #temt with the hope it would inspire me to workout more. It did in the start, but like in the past, it worked for a bit and then there were many things “ that got in the way” of me having the time to exercise.

All of this has not made me the most healthy person. Looking back there were many warning signs that I wasn’t feeling well, but ignored them or really didn’t notice them because feeling crappy was my norm. I never thought at 43 yr. old I would be having a heart attack.

Like I said, I went in 2 weeks ago today, I think I actually had the heart attack on Monday. I didn’t feel well, had chest pains – but I knew I had a lot going on that week and I needed to push through and keep going (BIG MISTAKE). So I continued to work, presented at a school board mtg., traveled 5 hrs. south to a site visit to Van Meter, Iowa. When we got back from Iowa, I was still having pains, but I didn’t go in until I opened this picture from my niece thanking me for taking to Berenstain Bears the Musical(picture above) – it was then that I knew I needed to go in because there were 7 children (my nieces and nephews) who I want to be there for in the future. So I called my sister…

To make a long story short – I had 3 blocked arteries – one 100% blocked and two 70% blocked. I had 2 stents put in, a three night hospital stay and some big lifestyle changes ahead. The result: I am feeling awesome, but have a long road ahead. I have a new heart healthy diet, am going to cardio rehab two days a week and have many dr. appointments ahead.

What do I want from the #temt?
1. Get an annual physical – I had not been to the dr. in years, this could have been prevented.
2. Please share any heart healthy (low fat, low sodium) recipes and/or websites – especially small portion recipes.
3. Continue to share and support each other in exercise – I really don’t want this to happen to anyone else:)

This has been a bump in the road for me, but nothing I can’t handle – especially with the support of others.

8 Small Changes = Big Wins, Over Time!

When the summer was beginning to wind down, I knew that keeping up my workout routine was going to pose a challenge. I know I am not alone with this sentiment.  That was one of the reasons that we started TEMT: to keep up our motivation and encourage each other to find the time and ways to take care of ourselves!
Here are 8 small changes I am trying to make in my daily practice so that I don't lose my focus on staying healthy! They may not be new ideas for you, but putting them down here means I will remember to practice them. Feel free to add yours in the comment section as well!

• Take the steps At my school, there is a very nice long staircase that separates the lower part of the school from the upper part. Since I get to school early, I have the perfect opportunity to "run" the steps a few times to get my heartbeat going. This is, of course, not a substitute for a session of "cardio" but over time, it adds up to increased minutes of active movement. 
• 30 minutes is enough time to squeeze in some exercise I have always seemed to maintain this all or nothing approach to working out. If I don't have more than 30 minutes I often say, "I didn't have enough time to exercise today." I must fight this false notion!  I am vowing here and now to take 30 minutes of my lunch time at least twice per week to walk with a friend. It may not provide the "all sweaty" feeling of an intense workout, but it will help to maintain my fitness level.
• Lift some weights I keep a pair of dumbbells under my desk and try to use them at least 3 mornings per week when I arrive at school. I can squeeze in sets of exercises to work out my biceps, triceps, chest and shoulders. 
• Keep a bag in the car Sometimes one of my tutoring students will cancel, or I have a 30 minute period I can take to go for a run before getting in my car for the commute home. If I have the bag ready, I can find a place to change and de-stress with a run after a busy day.
• Have healthy snacks handy  I don't know about you, but when I don't plan ahead with some healthy snacks, I am much more apt to grab something in the staff room. Fortunately, there are often healthy fruit or veggie snacks there, but I try to be prepared. When I take the time to nurture myself with healthy snacks, I am much more inclined to exercise as well.
• Include the workout on that to-do list When I see it written there, the intention becomes more of a reality.
• Set reasonable goals If you promise that you will work out 5-7 days per week, but have only been able to achieve a goal of 3-4, why not shoot for a slightly longer or more challenging workout? Make sure your goals are achievable and won't lead you to abandoning them altogether.
• Be kind to yourself and don't compare to others!  I'm not sure how this one applies to others, but I know that I am my own worst enemy at times. I need to focus on encouraging myself, not criticizing or comparing myself to someone training for a marathon. When I meet a goal, I need to acknowledge myself for the achievement!

What has helped you achieve your fitness goals? Care to share your challenges and successes?

Beating "That Guy"

I would love to be the bigger man and tell you the main reason I love to run in all of the 5K’s, 10K’s, and Half-Marathons is for the physical exercise, the camaraderie of my fellow runners, and the donation I get to make to charity. Those may all be true statements about some of the reasons I love to run in these races. However, the honest truth is that I’m still an overly-competitive guy who craves a challenge.

I can honestly say that I have no hope of winning any of these races, and very few times have I even placed in my age-bracket. But there is still one thing I can count on doing at any race I run…

I have to beat that guy.

Now, that guy can come in many shapes, forms, and sizes but he’s always there at the starting line of every race I run. (In fact, according to my wife, that guy can even come in the form of that girl…but I digress.) I’ve learned over this past year of “competitive” running that in order to challenge myself, I have to find someone at the starting line who I have to beat.

One race it might be the slightly older gentleman who is wearing the way-too-short running shorts in some form of neon color. I’ll see him and immediately think…

I have to beat that guy.

Another race, he will take the form of the guy who is doing far more stretches than any other runner. Seriously, do you really need to stretch out every individual toe? Sure enough…

I have to beat that guy.

In yet a different race, he will appear (sometimes in a group) wearing a costume or ridiculous outfit. I may not be the swiftest of foot, but there is no way I’m getting beat by a dude wearing a Batman costume….

I have to beat that guy.

One more common form he can take is the look-like-I’m-running-a-triathalon-when-it’s-only-a-5K guy. This is the guy that shows up for your local charity 5K with every contraption you can buy from the nearest running store. He’s loaded up with far more than your normal headphones and running watch. He’s also got a brace for every joint on his lower-body. To complete the look, he’s got the utility belt complete with two bottles of water (hey, it’s only 3.1 miles and there are like 3 aid stations on the course) and enough snacks to feed a boy scout troop on a 4-day hike. You know where I’m going…

I have to beat that guy.

This past Sunday at my most recent 10K, he took the form of the loud, obnoxious, random-conversation-starter. To make matters worse, he managed to start every sentence with “Dude,…” You’ve probably met this guy. He walks up to complete strangers at the starting line and, instead of starting a casual conversation, begins to immediately invade your personal space. “Dude, this race is going to be awesome.” “Dude, the hills on this course are going kick our a**.” “Dude, last race I hauled a** to place 3rd in my age bracket.” “Dude, what’s your age? Just checking to see if you’re my competition, dude.” At this point, the only thought running through my mind was Dude, I’m about to take my bib number off my shirt and shove it down your throat. Oh, and…

I have to beat that guy.

Sure enough, my sole focus became making sure I finished ahead of that guy. Of course, he took off way too fast with the lead pack and I was able to pass him even before the 2-mile marker. That gave me a lot of satisfaction until I realized I needed to find more motivation to get through the next 4.2 miles.

Maybe the rest of you runners out there can tell me if I'm just that shallow of a person to pick out someone at the start of every race to try to beat. Maybe it's just me, I don't know. I just find that if I can get my juices flowing at the start of each race, I can channel some of that competitive spirit I've had my whole life.

And if you happen to be at the starting line at my next race and you're wearing shorts a little too short, stretching a little too much, wearing a costume or saying "Dude,.." a lot, you might notice me giving you a little stare down. It's nothing personal, but just know...

I have to beat that guy.

Images:

Waiting to start the race by anthony_goto on Flickr
Superheroes by Matt Stratton on Flickr

Fitting it All in!

It's been awhile since I have posted here and I've been feeling a little guilty about falling off the #temt wagon. I had anxiously predicted that the beginning of school would be a challenge for me with my longer commute, tutoring job and learning all of the ins and outs of being at a new school in a new grade. Overall, I haven't failed miserably, but I have only been averaging 2-3 workouts per week over the past few weeks, compared to 5-6 during the summer.

I know that many of us on #temt work in education and sometimes we can get caught up in an "all or nothing" thinking about exercise. If we don't have at least an hour to devote to a run or walk or gym workout then we decide it's not going to happen. What if we arrived at a solution that was "in-between?" Here are a few examples:

• Each morning( or at least 3-4 of the days) when I arrive at school, I grab my hand weights as I put my things down on my desk. I do this before anything else!  I do sets of bicep curls, tricep exercises, squats and lunges. This entire process takes 10-15 minutes and I can feel my heart warming up and my muscles awakening.
• After a meeting sometimes is the worst time to drive home since it's right at the beginning of rush hour. What  if I take 30-40 minutes to do an exercise video in my classroom? All I really need to do is keep a pair of workout shoes and clothes at school for those occasions. Can I do this? Yes! Have I done it yet? No, but I promise to try it out this week!
• Although I only have 40 minutes for lunch, I could try at least 1-2 days per week to take a walk for 30 minutes. I know it would clear my head and feel great, yet I have not done this yet. I think I will invite the teacher next door to join me. Our school is on beautiful grounds and I can enjoy and get some exercise. 
• One place where I tutor on Mondays is surrounded by great hills where I could walk and run for 30 minutes after the session. I tried this right before school started and it was awesome to miss a bit of the traffic and go home feeling more relaxed. 

In listing these options, I feel much better about my commitment to exercise and keeping it up during the school year. What kinds of solutions are helping you stay firmly connected to taking care of yourself? Thanks in advance for sharing!

Right for me

(For those of you who have ever looked into astrology…my birthday is on the cusp between Leo and Virgo, so I've always said that I had the best of both signs…but that was the Leo talking. Well, this summer my “Leo” started talking suddenly…)

I used to be active in sports and dance in high school and afterward for several years. But, when teaching really took over my life, regular exercise went out the door. I have two young kids and I really want to stay healthy for them and be a good role model. The only exercise I had done in years is yoga. After talking to some friends who run and bike and reading all the temt posts about running, I thought, “I can do that.” Maybe that would be a good change for me. I have always had that type of personality that thinks I can achieve anything if I put my mind to it. I am invincible!

So I started interval running with a friend every other day. Why wasn’t I improving? “Oh, It’s the humidity." “Maybe I just didn’t get enough sleep.“ ”I just need music for motivation.” ”It will get better soon.” After only 7 running days and 2 weeks of feeling horrible, I finally listened to my body and stopped. I was about to collapse. I was so fatigued I got winded for extended periods of time just walking up the stairs. I went to the doctor and we are currently trying to figure out the reason for the fatigue.

Thanks to some “temt”ers out there, I started reading more about walking vs. running. It reminded me that I don’t have to do what everyone else does, I don’t have to run long distances to improve my health or my life. Maybe I've just never been meant for running. I can be invincible in my own way. So, after 2 weeks of no exercise, trying to regroup, I tried walking and yoga.

You know what? I felt just as good about myself for getting out there and had energy the rest of the day. I'm honoring my body and am doing what is right for me.