Dream Board

About 6 months ago I created this "dream board".  The idea was to pin up my goals/dreams/plans for the future.  A positive affirmation type of thing.  

Now this is about as crafty as I get.  I just grabbed 2 foam boards from the dollar store (you need 2 so the pins don't hit your wall) and some fabric.  Hot glued it all together and behold...dream board extraordinaire!

But then my procrastination problem kicked in and it sat alone for 1/2 a year propped up against my bedroom wall.  Finally I decided to give it a life. 

I know it's ideal to keep your goals in a highly visible spot to help you stay motivated.  Well mine is kind of like my secret weapon.  I ended up printing off pictures of me in past running form and didn't really want it displayed for all to see anyways.  It hangs on my closet wall behind my dresses.  I know it's there because it peeks at me through the cracks.  This way I can put whatever I want on it without receiving criticism (always helpful....cough, cough) from my loved ones.  Plus it's kind of fun to push away the clothes, like a big motivational reveal.  

Don't judge my folding ability.  I dislike anything that has to do with laundry.

A Closer Look
This board could have taken on many forms and I plan on adding to it along the way.  Included will be more uplifting quotes (physical and spiritual in nature) and places I'd like to take my fam.  But here is the base of my motivational display.

Top View

Left - dates/distances of my current registered races.

Middle - reminder that beginning this running season I am focusing on building mileage vs. speed

Right - List of personal records.  I'm proud of those numbers, and yet I'm always chasing them down.

 In the Middle

 Some pictures to give me hope.  I was once there, and can get there again.  Centered is my monthly challenge.  For March I am becoming a extreme squatter hoping that these buns raise.  I think we all know I'm not talking about flour and yeast.

Bottom View

More pictures and a speed snippet from my R.W. magazine.  I'm designed more for turbulence right now but we are getting there.

See what I mean about keeping my dream board unveiled.  It puts off a kind of shrine to myself even thought that is not the purpose.  The purpose is to give me hope, and that is what is does.  

For my eyes only.  ;)

Published by Kiesha

Desperate Measures

It happened last Tuesday.

The storm clouds parted, the sun was throwing down some golden rays, and my legs got an itch...bad.  Not the kind that you can scratch.  The kind where the rabid runner in me just wants to go outside and let loose.

Problem -  my big kids were at school and my baby was napping.

Solution - Become even more of a geek (see previous post).  I measured out the distance between the stop signs on my street and ran back and forth like a crazy women.  My house sits right in the middle so I pass by often and can keep a close eye on things.  After 10 passes I had 4 miles done.  Itch was "scratched", face absorbed some vitamin D, and this Momma was in a good mood.

Bonus...

On a less sunny day.

This dip sits between me and one stop sign.  The incline grade is the same both directions so during my fanatical outing, I hit some hill repeats too.  Two-fer baby!  I contemplated waiting at the top to hitch a ride a couple times but forced one foot in front of the other.

I then continued my desperate rampage by renewing my Runner's World subscription.  The Special Olympic fundraisers get me every year!  At least I can say no to the girl scouts.  Okay, not really.  I've got 4 boxes of cookies coming in March.  Gonna have to up the energy output next month and burn some extra calories because those Thin Mints are divine!...and Samoas...and Tagalongs...oh boy.

Halftime Results

It has come time to own up and post my halftime measurements from the original pics here.  

My goals in review...

Waist - 29 inches      Thigh - 22 inches      Hips - 37 inches

Gulp, here we go.

Waist: 30" - down 1 inch.

                            Thigh: 22 1/2" - down 1/2 inch                    Hips: 38" - down 1/2inch

At least it's all headed the right direction.  Little worried about the hips.  Gonna have to start working my butt off.  Hahahaha!  Get it?  I'm hilarious.  My rear is always the last to go though.  Baby got back.

Link Love

Lastly, I got hooked up with a couple coupon codes that may appeal to you so I thought I'd share.

SLC marathon -  use MKTACTSLC14  to get $5 off.  Expires -  2/17/14
Pro Compression socks - FEB14 to get free shipping and 40% off.  Expires: 2/21/14

I Love Food

Game Plan Part 2 - Nutrition

You are what you eat.

How many times can we beat that dead cat with a stick?  But alas, it's true.  Over the holiday's I tried to live on Nacho Doritos, Peppermint Bark Dove chocolate, Oreo truffles, caramel, Dr. Pepper, and every other Christmas food fantasy I could get my hands on. In the end, it wasn't pretty.  I felt like crap, was tired, and ended up sick for 10 days.  Not to mention the few pounds I shed beforehand came back with a vengeance.  So the next part of my "make your pants baggy" plan is to get back on the good eating wagon.

When it comes to food...I love it.  I'm probably the least picky eater I know.  I would probably eat card board with frosting on it if you told me it was a graham cracker.  Don't ask me to judge how good something tastes because it's pretty much awesome if I didn't have to make it.

What Works For Me

• Keep the junk out.  If it's in my home, I will devour it.  Like that frozen cookie dough.  What, your supposed to actually bake cookies with that?  Throw out the sugar.  It's okay.  I just tossed a whole brick of glorious fudge in the garbage after taking one bite.  It can be done!

• Eat a meal for lunch.  If I don't, I end up snacking my way from breakfast to dinner and shoving a whole lotta garbage down the pipes.  My metabolism works better for me when I eat small meals more consistently but keep the portions in control.

• Drink more water.  I know, beating another dead cat.  But I take this to a whole new level. Because I'm in love with a certain liquid heaven, I drink water to earn my can of Dr. Pepper.  2 water bottles = 1 can. Generally I'm too full of water to get to the can.  I was a mug a day kind of gal but it was adding huge calories to my diet so I had to pull on the reins a little.  I'm more of a social drinker now. :)  An occasional dirty DP might make it's way home too as a reward for folding the leaning tower of Pisa laundry but moderation is the key people. Moderation.

• Up the protein.  Palm size with each meal keeps you fuller longer.  I get in this mind set that I can only cook meat for dinner but that's not the case.  I like a lean pork chop personally.  It's cheaper and leaner. String cheese, greek yogurt, and eggs are great options too.  Here's an easy/healthy lunch that has 4 ingredients, actually tastes good, and it doesn't have any weird expensive ingredient.

Food pictures kinda gross me out but this tastes a lot better than it looks.

Palm size grilled pork chop.
Spinach - as much as you want.  This stuff is only 70 calories per 3 cups.
If you can make it taste good, go for the gold!
Sauce - honey and mustard mixed and drizzled to make it look all fancy like.
(honey is a better alternative to sugar and mustard has 0 fat and 0 calories)

So there you have it.  Less sugar, eat lunch, more water, more protein.  Not too overwhelming right?  This is just what seems to work for me because I can do it.  What works for you?  Love to get some comments from you on your tricks of the trade.

Putting It All Out There

Game Plan Part 1 - Core Strengthening

Trying to get back into running form on a treadmill is like stabbing a fork into my eye.  Maybe worse. I fully appreciate having a treadmill but it's primarily used for maintenance sake during the winter since I'm not a fan of running outside when it's freezing.  However, 4 miles on treadster is the peak of my tolerance.  Kudos to all you frosty runners!  I can't wait to bust things out when it thaws a little.

Instead, I focus on strength training during the cold months.  It's refreshing to cross train and right now my core needs some serious attention.  I've set some goals that I want to obtain by the end of March.  I'm gonna put my brave face on and just lay it all out there, pictures and all. I'm excited, here we go!

My excited face apparently involves one crossed eyeball.

I don't own a scale because to me weight doesn't represent size.  I use this handy measuring tape instead to measure 3 problem areas;  my waist, thighs, and hips.  (Another common problem area is the bust line.  I've never had to track this as I have the opposite problem.)

I bought this tape back in '03-'04 to track my growing belly during my first pregnancy.  Cute right?  Although now when I read the tape I get to see how many months pregnant I look.  

When measuring my waist I always do it at the belly button.  I take a full breath in and then let it out halfway.  According to the tape, I am now 5 months along.  Awesome...except not.  Although to compare myself to before kids is unrealistic since my starting waist line was the size of my thigh.  The tape reads about 31 inches.  Goal - to get the fake bun out of the oven be at 29 inches.

Thigh is measured about 1 inch down at the thickest part.
Mine is 23 inch.  Goal - 22 inch.

Hips also measured at thickest part.  On me it's about 7 inches down from my waist.  Tape reads 38 1/2 inches.
Goal - 37 inches.

 Disclaimer - I am a small person.  When I stretch my neck like a turtle on steroids I reach 5'3''.  My ideal measurements are not the same as yours. 

Taking Action - What my training involves.

Your core muscles include the muscles of the stomach, back, and hips.  First clue that my core needs work is my posture.  It's horrible and weak.  Having a stable core is like having a strong foundation.  It is important for everyone.  In relation to running...

 "The stronger your core, the more solid you are as you hit the ground," explains Jack Daniels, Ph.D., exercise physiologist for the Nike Farm Team. "That reduces your need for unnecessary stabilization, and allows you to be a more economical runner." 

Source - http://www.runnersworld.com/running-tips/core-matter

Here are some of my "go to" core exercises.

First and favorite is 100-150 abdominal reps.  It can be 100 of any type of exercise that targets your abdominal muscles.  Mine usually include 20 sit-ups, 30 crunches, 30 bicycle kicks (on each leg - 60 total), 4 straight leg static holds of 5 seconds or more.  If I'm up for it, I often add a 30 sec. - 1 min plank on the end.  The key here is to do 100 reps without stopping.  By changing it up the muscles are used slightly different and you can do more.  I often do this morning and night.

Sit and twist.  Grab something heavy like a medicine ball, free weight, small bag of sand, a cute baby, etc...and sit with your knees bent.  Then twist from side to side while holding the item away from your body.  Try not to hold your breath.  You can do more if you remember to breathe.

Again using my kids I lay on my back and give them horse rides on my shins.  To get the best burn, keep your knees away from your chest...or use your spouse.

Superman pose.  Lay face down and raise arms and legs off the ground like your flying.  You can blow a fan in your face and add sound effects if that helps.  Works the backside.

Butt lift.  Otherwise known as a bridge but I like butt lift better.  While on your back press with your feet and lift your butt off the ground.  Your weight should be supported by your feet and shoulders.  For more challenge you can rotate straightening a leg and holding for 5-10 sec.

I plan on strength training every day.  Remember some is better than none. Keeping an exercise log is motivating as well.  Mine is on my personal blog http://runthatswagger.blogspot.com/ if you'd like to see what I'm doing.  Ready, set, go!