Our Tracy has lost 20 pounds! Her first goal is 25 lbs. And she is almost there! It is a good idea to take a long term goal and rather than get overwhelmed with that goal, break it into smaller goals. And as you reach each one of those goals, celebrate! Reward yourself! Tracy is still figuring out what she wants to do. She might just treat herself to a pedicure or manicure.
I am very proud of her decision making. That is how becoming healthy happens. It happens with one decision at a time. Whenever, she is tempted she asks herself, “Do I really want the scale to go up this week or do I want it to go down?” Another question I like to use is, “With all the good choices and steps forward I have made up until now, am I going to fall backwards with this choice?” It is important to quiet that negative mind chatter with some positive affirmations. “I have willpower.” “I can do this!”
I have made up an affirmation for myself. I like to sing it either in the car, when I am alone or just in my head. I have put it to the tune by Nazareth, ‘Hair of the Dog’, but it is better known as ‘Now your messin’ with a son of a bitch!’ I think Guns & Roses have done a remake as well. Anyway here goes, “I eat foods that sustain and nourish me. Resisting all that are unnecessary.” It is put to the chorus. Try it!
For any results or goals to happen, you have to believe they are going to happen. If you continually scold and criticize yourself, how can you believe? How can you believe in yourself? Act like it is going to happen and it probably will! Remember the Little Engine that Could? “I think I can, I think I can…”
Thursday, February 26, 2009
Saturday, February 21, 2009
Have you noticed? Have you seen more runners out there lately. These are the seasoned and dedicated ones. You can tell by their gear and the confidence they run with. The posture is tall, the arms are bent 90 degrees and moving straight forward and back. The stride is full. I wish I could do that!
The beginners are just starting to think about it...
With that little bit of warmer weather we had, spring fever is starting to set in a bit. The knowledge of March being just around the corner is creating a stir. That freedom, I spoke of last week, is beckoning us. Being out in that mild weather, the warmer sun, with a soft fresh breeze against our face is very tempting!
Then we think of the extra layer of poundage we tend to put on during the winter. Running would certainly help us lose that! Running would firm up our legs, help them become stronger. Running would help us lose that excess around the middle. Running would strengthen our heart and lungs. Running would be soooooo good for us! Yes! Let's run!
But then the doubts start to creep in. Can I do it? Will my knees hold out? I'll probably just start and then quit after a while. When am I going to do it? How am I going to have time? Each one of us will have at least one reason, (And probably more than 10!) why we won't succeed?
So let's stop right here!
If someone else approached us and told us they were going to start running. And they were quite excited about it! What would you say to them? Would you berate them the same way you berate yourself! Would you talk to them like you talk to yourself? No! I would imagine you would give them words of encouragement and hope they will have success. Now, let us do that same thing for ourselves! Let's encourage ourselves and give ourselves hope! Let's give ourselves a chance!
If your gung ho and ready to go! Grab some proper running shoes and get out there! Just do it!But, if you are one of those people who can identify with the mind chatter similar to what I have written above, then I would suggest finding a partner, running group or clinic to start with. Studies have shown that exercising or running with a partner increases your success greatly! They keep you company. They get you out when you might not have gone on your own. And they offer some motivation and encouragement along the way.
Running clinics offer education and tips to help you overcome some of the problems you may encounter. They help you to meet other runners. If you are interested in finding a running clinic, check with your local gym or community centre. The Running Room (a Canadian born running store) hosts great clinics regularly. And LET'S GET FIT is hosting one starting in March!
I hope to see you out there! And if you are just starting to run or exercise, we would love to hear your experiences, comments and questions! It is always great to hear of other's trials and victories on this path to health!
Actively Yours
Sandra Maltby-Mills
letsgetfit@bellnet.ca
The beginners are just starting to think about it...
With that little bit of warmer weather we had, spring fever is starting to set in a bit. The knowledge of March being just around the corner is creating a stir. That freedom, I spoke of last week, is beckoning us. Being out in that mild weather, the warmer sun, with a soft fresh breeze against our face is very tempting!
Then we think of the extra layer of poundage we tend to put on during the winter. Running would certainly help us lose that! Running would firm up our legs, help them become stronger. Running would help us lose that excess around the middle. Running would strengthen our heart and lungs. Running would be soooooo good for us! Yes! Let's run!
But then the doubts start to creep in. Can I do it? Will my knees hold out? I'll probably just start and then quit after a while. When am I going to do it? How am I going to have time? Each one of us will have at least one reason, (And probably more than 10!) why we won't succeed?
So let's stop right here!
If someone else approached us and told us they were going to start running. And they were quite excited about it! What would you say to them? Would you berate them the same way you berate yourself! Would you talk to them like you talk to yourself? No! I would imagine you would give them words of encouragement and hope they will have success. Now, let us do that same thing for ourselves! Let's encourage ourselves and give ourselves hope! Let's give ourselves a chance!
If your gung ho and ready to go! Grab some proper running shoes and get out there! Just do it!But, if you are one of those people who can identify with the mind chatter similar to what I have written above, then I would suggest finding a partner, running group or clinic to start with. Studies have shown that exercising or running with a partner increases your success greatly! They keep you company. They get you out when you might not have gone on your own. And they offer some motivation and encouragement along the way.
Running clinics offer education and tips to help you overcome some of the problems you may encounter. They help you to meet other runners. If you are interested in finding a running clinic, check with your local gym or community centre. The Running Room (a Canadian born running store) hosts great clinics regularly. And LET'S GET FIT is hosting one starting in March!
I hope to see you out there! And if you are just starting to run or exercise, we would love to hear your experiences, comments and questions! It is always great to hear of other's trials and victories on this path to health!
Actively Yours
Sandra Maltby-Mills
letsgetfit@bellnet.ca
Friday, February 20, 2009
RUNNING CLINIC STARTS WEDNESDAY, MAR. 4TH
ENJOY THE COMRADERIE AND SUPPORT OF OUR GROUP!
CHOOSE YOUR PROGRAM:
1) LEARN TO RUN
2) 5 RM RUN
Clinic Topics Include:
* Where to start / common errors * Equipment: apparel & choosing the correct shoe *
* Stretching for running * Nutrition * Sports injuries * Hot and cold weather running *
* Assessing Technique & Bio mechanics * Hill & Speed Training *
DURATION: Every Wednesday for 10 WEEKS
COST: MEMBERS: $59.00 NON-MEMBERS: $69.00
HOSTED BY: Karin Fysh & Lisa VanSickle
REGISTER NOW
683-2500
* MEET NEW PEOPLE * ENJOY THE OUTDOORS * LOOK GOOD * FEEL GOOD *
* GET FIT * REDUCE STRESS * LIVE A HEALTHY LIFE * INSPIRE OTHERS *
ENJOY THE COMRADERIE AND SUPPORT OF OUR GROUP!
CHOOSE YOUR PROGRAM:
1) LEARN TO RUN
2) 5 RM RUN
Clinic Topics Include:
* Where to start / common errors * Equipment: apparel & choosing the correct shoe *
* Stretching for running * Nutrition * Sports injuries * Hot and cold weather running *
* Assessing Technique & Bio mechanics * Hill & Speed Training *
DURATION: Every Wednesday for 10 WEEKS
COST: MEMBERS: $59.00 NON-MEMBERS: $69.00
HOSTED BY: Karin Fysh & Lisa VanSickle
REGISTER NOW
683-2500
* MEET NEW PEOPLE * ENJOY THE OUTDOORS * LOOK GOOD * FEEL GOOD *
* GET FIT * REDUCE STRESS * LIVE A HEALTHY LIFE * INSPIRE OTHERS *
Saturday, February 14, 2009
A Runner 'Soon to Be!'
Do you remember when you were a kid? Do you remember playing tag and running as fast as you could? Do you remember running away to hide when you were playing hide and seek. Do you remember getting your sparkler lit and then taking off running creating a long shower of sparkles behind you like a shooting star. In our neighborhood, we would create an obstacle course and each time we saw a car at the end of our road we would start running through the obstacle course and try to complete it, before the car passed us! I think these memories are a part of the reason we want to run as adults. Running represents a freedom and youthfulness that we all crave as adults.
There is a woman, Tracy, who is now working hard to lose 190 lbs, so she can run again. When she was recounting her memories at the farm, she mentioned her best times were when she was running. “I was always happy when I was running”, she comments as she gazes off with a dreamy look. And a goal is born!
This journey started on Jan 23rd, 2009. The only thing needed to make changes in a life is a decision. So… Tracy’s regime at this point is walking , resistance training, and regular Infra Red saunas and regular water intake. She is eating more fruit now but her eating habits will need to be looked at and refined in the near future.
The date today is February 12th, 2009, and to this date she has lost 13 lbs. To stay on track so far, Tracy has used a mantra she developed from an article from Running Room’s John Stanton:
Did I eat today?
Did I sleep today?
Did I run today?
She has substituted the word ‘run” with ‘exercise’. She started walking for 30 minutes a day (six days a week) at 2.5 mph. Now she is walking for 45 - 60 minutes at a speed of 2.5 - 3.0 mph and with an incline of 4 - 6 degrees for intervals of 10 minutes! It has been two weeks and she is going strong! Follow along with us to hear of her struggles and joys.
We would love to hear about your experiences, or joys and struggles with running and/or exercising! Also it would be great to send your best wishes and support for our “Runner” . Email us at letsgetfit@bellnet.ca
Actively Yours,
Sandra Maltby-Mills
There is a woman, Tracy, who is now working hard to lose 190 lbs, so she can run again. When she was recounting her memories at the farm, she mentioned her best times were when she was running. “I was always happy when I was running”, she comments as she gazes off with a dreamy look. And a goal is born!
This journey started on Jan 23rd, 2009. The only thing needed to make changes in a life is a decision. So… Tracy’s regime at this point is walking , resistance training, and regular Infra Red saunas and regular water intake. She is eating more fruit now but her eating habits will need to be looked at and refined in the near future.
The date today is February 12th, 2009, and to this date she has lost 13 lbs. To stay on track so far, Tracy has used a mantra she developed from an article from Running Room’s John Stanton:
Did I eat today?
Did I sleep today?
Did I run today?
She has substituted the word ‘run” with ‘exercise’. She started walking for 30 minutes a day (six days a week) at 2.5 mph. Now she is walking for 45 - 60 minutes at a speed of 2.5 - 3.0 mph and with an incline of 4 - 6 degrees for intervals of 10 minutes! It has been two weeks and she is going strong! Follow along with us to hear of her struggles and joys.
We would love to hear about your experiences, or joys and struggles with running and/or exercising! Also it would be great to send your best wishes and support for our “Runner” . Email us at letsgetfit@bellnet.ca
Actively Yours,
Sandra Maltby-Mills
Saturday, February 7, 2009
Baby It's Cold Outside - Running Tips
With the deep freeze we have been experiencing it, definitely leaves only the hardiest out running the streets. But here are a couple of quick tips for those who really do want to keep on running!
- A thermal layer is needed once the temperatures reach - 10°C. A face covering is very important as well.
- Walmart now carries the "safety spikes" for both runners and walkers alike that go on the bottom of your shoe for better traction. (not sure of the official name for them)
"It may be hard to think of going out in the cold once you've come home from work but I am always glad I made myself do it because I feel so much better afterwards. We're Canadians....let's embrace the great outdoors!” ... Karin Fysh
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