10 Life Lessons I learned from doing an Iron Man

So my workout partner found this awesome blog Pass the Fresh 

and they were having this challenge..... 

I would have two weeks to complete 2.4 miles swimming, 112 miles of biking and 26.2 miles of running/walking.  My husband and daughters have competed in several triathlons while I cheered them on from the sidelines.  I was always too afraid of trying because I have never learned how to swim.  In the past two years, I have taught myself how to back float (sort of). I would bike and run with the girls in training but swimming was not my thing.  When my friend suggested that we should do this challenge, I was at a point that I was willing to "TRI".  My first thought was there is no way I can do the full Iron Man but maybe I could do the Sprint or the Olympic.  I was so amazed as I began the two weeks, how many Life Lessons I learned from this experience.

Don't let FEAR stop you from achieving your dreams.  For so long, I have been afraid of water. I have missed out on many fun opportunities because of being afraid. My dad use to always tell me "Face the Fear and do it anyway". I think that is what I did.  I saw the pool and I was afraid but I jumped in and did it anyway.  AND it took me a long time but I did it!! I learned that sometimes I am not only afraid of not accomplishing something great but sometimes I am also afraid of accomplishing something great.  Hope that makes senses.  We sometimes set up ourselves up for failure just because we are afraid of trying!!!  

 ALWAYS have a friend who will ENCOURAGE YOU.  This journey would have been incredible hard had I not had my workout partner with me through this journey.  When I reached the Olympic distance (.93 mile swim, 25 mile bike and 6.2 mile run/walk) I realized that I did more than I thought I could.  When my friend said that she had accomplished more I to wanted to do more.  It wasn't a jealousy or competitive issue it was a "I want to do that too".  She encouraged me when I felt like I couldn't go anymore.  She cheered me on when I accomplished something great. She told me I could do one more lap or one more mile.  In life we all need good friends and those who ENCOURAGE US!!

YOU CAN DO MORE THAN 

YOU THINK YOU CAN!!!!!! 

On the first Saturday of the challenge, I went to the pool to swim some laps.  My thinking felt strong and I wanted to do as many laps as I could with the 50 minutes I had before the pool closed.  When it was time to leave I was shocked that I had swam 14 laps. In life we settle, don't accomplish or don't finish our goals because We think we CAN'T!  This lesson taught me that I really can do more than I think I can.

 There is OPPOSITION in ALL GOALS and DREAMS!!!! Okay maybe that isn't really true but it sure felt so too me with this challenge.  I have to admit I didn't start out very strong the first week.  I got news that my Aunt had passed away and decided to travel to Arizona with my sister and my 4 kids for the funeral.  We were leaving on Thursday and would return Saturday.  That would be two and half days that I would not be able to exercise the majority of the day, if at all.  The hotels we were staying at had pools so I decided I would swim laps each day and also brought my running shoes so I could run to be able to work on my goal.  We arrived Thursday night to find that the pool was under construction and that I was too tired to run.  I got up the next morning late but decided I would still go out and run a mile or so.  We left after the funeral and arrived at the next hotel to find it was out of order for cleaning! Are you kidding?  The last day of the competition I still had to bike 26 miles.  I decided I would wake up at 6:00 and head to our gym that is at our Public Swimming Pool and bike til the kids had to go to school.  (BTW you can get more miles per time biking on a stationary bike than on a road bike or mountain bike.)  When I got there the bikes didn't work.  I felt almost hopeless because I knew there was no way I could bike 26 miles pulling my kids in the trailer.  The most I had done doing that was 10 miles in a day.  HA HA see Life Lesson #3.  I got home before my husband left for work and he was able to hook up my bike to his brother's bike trainer so I could finish my miles.  It was an all day event while still taking care of my little ones.

Size doesn't matter!!!  For most of my life I have been overweight.  Still active but still overweight.  I really thought that in order do anything athletic, especially a Triathlon,  you had to be a size 4 or look like an athlete.  I am grateful for learning this lesson that although being healthy and thinner is one of my goals that SIZE should not stop you from trying to reach your dreams and goals!  It may take you longer than the size 4 girl next to you in the gym but she is just trying to reach her dreams and goals too!!  Encourage her on as well.  

Being a mom and having young children is not an excuse.  I just had a baby seven months ago and in the past I have always used my kids as an excuse.  I am too tired to exercise I was up with the baby all night.  I can't reach that dream because I have to take care of my children's needs.  I can't say this enough....  It is so important to take care of yourself so that you can take care of your children.  It's ok to take a break and do something you love.  You will be a better mom for it.  I will be eternally grateful for my oldest daughter who watched my little ones so I could exercise.  I am also so grateful that my kids exercised right along with me.  They would go on walks and bike rides with me to get my miles in.  My sweet little 3 year old biked so much with me that one day I went to buckle her in the bike trailer and she screamed "NO MOM, PLEASE MOM DON'T MAKE ME RIDE IN THE TRAILER AGAIN!!!  (112 MILES is a lot of miles to ride in bike trailer.)

DON'T PROCRASTINATE. Just like the lessons I learned that there is Opposition in all things, I learned that procrastination gets you no where.  I had two full weeks to accomplish the iron man and unfortunately, I left half of it to do in three days. Every muscle and body part hurt.  The first day, I divided each event miles and figured out how much I would have to do each day to accomplish this goal.  Had I stuck with each days goal (6.5 laps of swimming, 9.3 miles of biking and 1.87 miles of running/walking) it would have been a much easier task then trying to bike 26 miles the last day.

When it hurts, there are things that can help. Ibuprofen can ease the pain.  A hot bath releases some aches and pains.  Resting is important.  Keeping hydrated is the key.  Telling others what you are doing can keep you energized.  (I don't like to share lot on face book, but it was fun to hear people encouraging me when I felt like I was never going to finish)

Hard Work never hurt anyone.  (ESPECIALLY ME) These two weeks of working out was hard work for me.  It was hard to keep myself motivated to do the iron man as well as keep up with the day to day stuff.  I was never perfect at it.  I was so glad that I did something that felt hard for me. It was good to push me farther than I ever thought possible.

Get up and Get Moving!!!  Stop sitting on the sidelines of life and get up and LIVE.  Whether it is accomplishing a health goal, saving money for the dream house, searching for the dream job, living life to the fullest, GET UP and DO IT!!!  Life is too short to not accomplish something you have dreamed of doing.  It may take time, hard work, others, a lot of pain, stopping the excuses, but YOU CAN DO IT!!!  You can really can!!!

I did it!!! In two weeks, I accomplished the FULL IRON MAN!  It was a great feeling.  It was great to accomplish a goal.  One step at a time. One box at a time!!

Achieve your goals!!!
Jan

How to Eat Your Favorite Foods and Not Gain Weight

A few facts:

1. I l-o-v-e food!

2. Weight does NOT determine worth!

3. It feels good to be fit.

My husband took me on a picnic for our first date, and I ate every last bit of the food he packed for me... easily as much as he ate.

 Later he told me THAT was absolutely impressive to him- no other girl he'd ever dated ATE as much as I did. Perhaps eating everything on my plate scared the other guys I dated away?!?  I just LOVE and adore good food!!! I love those parties in my mouth when I've tasted something divine.

Since I enjoy good food so much, I have to keep a watch on letting my taste buds get out of control. This is not a declaration that I have the perfect figure or that I'm a master at not gaining weight. I'm no Jillian Michaels.

I just know that when I'm fit I feel good, and so I'm constantly working on a balance between eating and enjoying all the great foods that the world has to offer, and also feeling good about my body. Both are possible!

Society makes us women feel that are bodies are never good enough, or pretty enough. It's brutal. Obsessions, eating disorders, and self-hate sometimes become the result. Some of the most gorgeous, "perfectly fit" people I know are also the most miserable people I know, because they are so self-obsessed.  Extreme behavior at either side of the eating spectrum are obviously unhealthy and unhappy.

Here are a few things I've learned and am working on to maintain a healthy balance.

But first, just so you know, I don't care about "perfection" with my body. I have a bit of a "muffin top." I'm not ever planning on getting a tummy tuck or doing anything extreme to get rid of it.  I am ever so thankful that my body grew 4 beautiful children- the treasures of my life. I consider my stretch marks a badge of honor. So, if you're looking for perfection then this is not for you. If you want to feel good and secure about yourself and your body, then read on.


1. Eat lots and lot of VEGETABLES!

 After I had my twins, I lost the weight quick, but then gained it ALL back and then some. I couldn't seem to lose it after that. I felt crappy. Not just because I was carrying unnecessary weight, but I could tell that my body was sick in a way. I didn't have the energy to do all I needed to. A friend recommended the book Eat to Live by Joel Fuhrman . I read it, and felt like I needed to adapt his diet for a while- but not to the exact "T".  The author is a doctor and gives this diet to his patients to reduce the effects of cancer, diabetes, and all kinds of diseases. He also recommends it to overweight people- and they lose weight FAST.

I wouldn't adapt this exact diet long term, it's too extreme for me. But, for a few months it changed my life (And very worth trying for a while if you need a jump start). I lost 15 pounds, and started feeling amazingly better. The most life changing part of his program for me is that he recommends eating 2 pounds of vegetables and at least 4 fruits every day.

Filling up on vegetables fills us up with very few calories, and a bunch of fiber. Eat the veggies first, and then when it's time to eat the favorite foods, you're not ravishing with hunger and indulgence.

I keep packs of frozen steamable veggies always on hand. For snacks, I just pop them in the microwave, add a teeny tiny bit of cheese, and let it melt. Sprinkle with a little bit of salt or other spices, and it is a satisfying and healthy snack.

One of the BEST ways to start the day is to get veggies down is in the delicious form of green smoothies!! I plan activities for the 14-15 year old girls in my church every week, and one day I taught them to make this green goodness. The girls gave me looks like they already knew what this stuff tastes like, and said: "my mom makes these every day."

Other girls gave the gagging sound, just like my kids. But, I had them make it, as I told them what to put in. And guess what?! They ALL LOVED it. They put the recipe in their phones, took some extra home for breakfast, told other people to try it. Yeah. Success.

Honestly, green smoothies are one of my best success tips for losing and maintaining weight, along with eating my veggies.

2. Keep yummy, healthy, foods on hand and available to eat.  Keep the bad stuff out-- or to a minimum.
One of the best things I've ever done is cut up a bunch of veggies and fruit at the beginning of the week, and then stick them in tupperware containers in the fridge.

This makes it so much easier to grab something healthy quick. So often, we don't eat the healthy stuff because it takes so stinkin' long to peel and chop.{Be watching for a post of the most healthy foods in the world!}

When the food is set out ready to go in containers, then it's so easy to create different salads and healthy sandwiches. I guess it's like making a smaller version of  Subway right there in your own fridge.

I'm NOT an advocate of NEVER having junk food or sweets. I've seen that create obsessions for people who deny themselves or their children. Have it sometimes, make it happy, good, fun, a treat! Balance is the key. A cookie or a few chocolate chips every day, and indulging in a decadent dessert once in a while never hurt anyone!!

3. Plan menus
I am such a believer in menus for so many reasons... money, time, sanity, and health! We don't have to plan ONLY healthy dinners. That would totally knock out a bunch of stuff that brings happiness. Just make sure to serve a salad AND vegetable along with all those delicious, fattening meals.


4. Savor and control portions
When I taste something I love, my first reaction is to snarf it down as fast as I can and then get some MORE!!
I've leaned that I have to slow down, and enjoy. Chew a little longer. Set the fork down and drink a sip of water in between bites. The satisfaction is actually greater this way... although I often revert to the first reaction.

Really, we all can eat whatever we want and not gain weight. It's true. Just small portions. I am such a believer that we don't need to cut any of out favorite foods out. The KEY is learning to stick to the right size of portion.

If I would have given away cookies and brownies rather than taken teensy bites every time I passed through the kitchen, I would be a few inches smaller... but, the cookies were too good to pass up.

Make yummy desserts, just keep a little and give a lot away!!

5. Strength Exercise

I know I might get some hate mail after this, but here I go... um...

Running alone doesn't usually make a whole lot of difference when it comes to body shape and losing weight.  There. I said it.

It takes a couple miles to burn off a small bag of chips. I promise that every time I've decided to run, thinking I can eat whatever I want, I don't lose weight.

I wish the saying was true, "I only exercise so I can eat."
Well, okay, I guess it's true- you can, but you probably won't lose weight. In fact, you may gain. If you spend time running your little fanny off every day, but are not seeing much difference, this is the secret: strength training.  Yep, weights, situps, pushups, lunges... and yes, some cardio (but not ONLY cardio). 

I am not qualified to give a whole lot of advice on this because I've always been a cardio girl. I like to run and hike. I don't like the strength training, but I'm learning because I see that it does make a huge difference.

Jillian Michaels Body Shred is a good place to start! Tough, but body changing.

6. Step on the scale- but only once per week

There is nothing worse that we can do for ourselves or those we love than become obsessive compulsive about our weight. It brings crankiness, annoyance, and bad relationships. Stepping on the scale multiple times a day IS obsessive. Stop, if you do that. There are many factors that go into weight changes in a day.

People who weight themselves once a week keep on top of their weight, but are not totally obsessed by it. Much better!
 


Ok, so that's what I know from personal experience. I know there are more and greater tips out there. I'd LOVE to know what has worked for you?

XO,
Nancy


P.S. Read the other posts in our 31 Days of Feeding the Family Series HERE

What's your Favorite Healthy Snack?

I come to you, ye readers of the internet, in need of desperate help!

OK only kind of desperate. I need some healthy snack ideas. What do you reach for when it's been a couple hours since your last meal and you're feeling the pangs? I have fruit and it's a good one, but we all know that it's great; blah blah blah.

 In my quest to avoid the Oreos in the cupboard I tried those Special K chip cracker thingies. I was reeled in by the box that boasted "one serving is only 120 calories." After eating several I realized that to save calories they swapped actual food for lightly dusted cheese cardboard. Yummers. You know the rule that if you can't pronounce what's in the ingredient list it's best to not eat it? Yeah there were like 10 of those. Thanks for nothin' Special K. So please help me out here. What are your favorite healthy snacks? ~Maren


Jenn: I always knew that Jan and Lauralee had good taste but now I know where to find some fellow chips and salsa addicts! I love it fresh too and to make it a little healthier we buy the baked lays scoops. If fresh salsa is not an option, we open up one of those commercial sized cans of diced tomatoes, drain them and toss them in the blender with some onion, garlic, lime juice, cilantro, cumin, chili powder and a little vinegar. Another recently discovered healthy treat is peanut butter with cinnamon and raisins ground in. Spread that over some celery for something yummy to tide you over until that next meal.

Lauralee: If I had it my way I would snack all day and forgo the large meals. My favorite thing to snack on would have to be chips and salsa. Let me clarify, it can't just be any salsa. I love fresh, homemade salsa with avocados. So don't try to pass me the Pace. My other favorite snack is cottage cheese

Jan: I would agree with Laura!  We could sit on the porch all day eating chips and salsa.  Don't laugh but I like to munch on yogurt bites.
( I know they are suppose to be for babies) but they are kind of good. Here is a link to making your own from Squash Blossom Babies that are not just made for babies.




Nancy: I might get "booed" for my answer, but it's honest :).  I pop steam able packages of frozen vegetables in the microwave and eat the whole thing.  I also eat a whole package of salad, or tomatoes & cucumbers sprinkled with salt, pepper and vinegar. Here's why...I love to eat yummy things, and hate to diet. I detest counting points, calories, fat grams, blah blah blah. I've found that if I eat lots of vegetables, then I can eat anything I want for meals and can even indulge in a dessert (or two) every day.  As I mentioned in this post, I've lost 20 pounds since February, and increasing my vegetable intake has made the hugest difference. My body feels so much happier when I eat my vegetables AND when I'm not depriving it of desserts or yummy dinners. Veggies are magical... seriously.


So here are our favorite healthy snacks what are yours?

Friday Forum: Our Favorite Cold Weather Remedies

It is that time of year again!! At our house we have already been hit with two rounds of the dreaded cold virus! I know that a cold may not sound that bad, but there are a lot of things I'd rather have than a cold!

image source

When I was pregnant with my first baby the cold took on a whole new meaning to me since all good medications were off limits. I suffered through two or three really bad ones and quite a few sleepless nights. After all the suffering, I decided that I was not going to have such misery during my second pregnancy. I searched to discover any possible way to find relief during those long nights. In all my searching I found the miracle cure that has almost wiped out the word cold from my vocabulary!

My Miracle Cure
This cure is so easy, very inexpensive and works quickly. The only side effect is that you may not be getting many hugs and kisses while using it! Here is the secret (that is not so secret).....garlic! All you need to do is mince one clove of garlic, let it sit for 10 minutes while the garlic works it's magic.  Then eat or drink it. The least difficult and most helpful way to drink it is to stick it in a glass of grapefruit juice (orange juice will work too) and drink as fast as you can. The less juice you have in your cup the better. To help clear your congestion, add 1/2 to 1 teaspoon cayenne pepper, mix and then drink even faster! I know that Nyquil may sound easier and more appealing but I promise that following these easy steps you will be left wondering if it was even a cold to begin with!

 I would like to know what all of you do to make it through all these cold weather bugs?


Nancy: I started drinking green smoothies almost every day since February. Not only have I kept away from colds and sickness, but I've also lost 20 pounds.  Green smoothies are not the ONLY factor in this, but a huge part of it. Here's my recipe:

 I also add some honey if it's not sweet enough. 

Honey and orange juice are great for cold viruses. My pediatrician told me that honey is proven to attack colds the same way as any over-the-counter cold medicine. Also, spinach actually has more protein per calorie than steak!! (I found that out when I read this book). Green smoothies have definitely boosted my health. 

Lauralee: During the cold winter months we tend to want to stay inside where it is warm and cozy. My best winter tip for staying sane and healthy is GET OUTSIDE! If you are lucky enough to have snow during the winter, get out and snowshoe, ski, build a snowman, or have a snowball fight! Getting outside has so many benefits. First, it will boost your Vitamin D levels which will improve your mood and immune system! Second, we all know the benefits of a little exercise.  A little sweat will help the body to detox and get rid a few unwanted invaders. Lastly, it is a great remedy for feeling cooped up.

Maren:  My cold remedy isn't as jaw dropping but it helps, I swear it! Over here we call it "The Concoction." It consists of two huge-o vitamin C pills and about 5 vitamin A pills. That much vitamin A can be bad for the body if you eat that much every day, but if you taking four to five for a few days is safe and it will knock out your cold.

Jan: It is hard to give this advice since I am not alway great about it but it is time to become "Sleeping Beauties".  Sleep is one of the most important thing we can do to prevent sickness.  I know how hard it is with deadlines, work schedules, kids, husbands, responsibilities, life etc.  BUT!!! getting sleep helps us in lots of areas of our life.  In this article http://blogs.hbr.org/schwartz/2011/03/sleep-is-more-important-than-f.html titled Sleep is More Important than Food really caught my eye. (Really what could be more important than FOOD, especially chocolate!)  The author tells us to get ourselves in a bedtime routine.  I think mom's really like to get their children in a good bedtime routine and yet we forget that we should be on that same schedule.  He suggests 3 things to do before going to bed. 

1. Go to bed earlier — and at a set time.

2.Start winding down at least 45 minutes before you turn out the light.
3. Write down what's on your mind.
So remember it is ok to go to bed early, take a nap or sleep more than 8 hours, it is good for your health!


Please share any tips you have to keep sickness away!!

Thanks!
Jenn