Goals Are Tricky

Goals can be a tricky business. We have so many of them, but then life happens and goals fall to the wayside.

After reading about a million books (yes, I'm prone to exaggeration) on achievement and goal-setting, I've started this little daily habit.

Every morning - and I mean EVERY morning - while I'm enjoying my coffee, I write down my short-term goals. Currently April is the month I plan to reach these goals. I write them in the present tense, as though I had already achieved them.

Then every evening - and I mean EVERY evening - I go back and place a little check mark next to the goals that I feel I had taken at least one tiny step toward achieving. Even if it was only 10 minutes of writing, I place a check mark next to my goal of finishing my book by the end of April. (It's going to be a good one, too. All about my experiences as an animal foster. Told largely from the perspective of the animals. Because my animals talk to me.)

I started this process in December and it has made a huge difference in keeping me focused on my goals. Life still gets in the way sometimes, but much less often now.

Go ahead. Give it a try.

Need more help sticking to your goals? Head over to Facebook and follow me.

Self-Diagnosing Running Injuries

How do you handle running injuries?

I hurt the back of my knee trail running the other day. At least, I assume I did it while trail running. It is equally possible, however, that it happened simply because I am old.

Whatever. The point is that I was injured. Instead of going to the doctor, I decided to self-diagnose. With the help of my 19 year old son.

We spent about 20 minutes throwing around terms like ACL and meniscus. We compared me to various standout athletes, football players, basketball players, cyclists. We briefly considered how the injury would impact my future in professional sports, but then decided that it was unlikely to have any impact at all and that my lack of talent would actually be the deciding factor.

In the end, we could not agree on an actual diagnosis. We did agree, however, that the best course of treatment was to whine excessively and tell as many people as possible about the pain. My son even suggested that I fall down as much as possible grasping the back of my leg and crying out in pain.

You scoff at our medical wisdom? Then explain how I woke up this morning virtually pain-free. Yeah.

So, my son and I are looking into opening up our own medical practice for low talent athletes. We lack the actually medical training for such an endeavor, but we'll make up for that with our outrageous fees for a simple office visit.

But I'm curious. Do all runners (those of us without endorsements and shoe deals) self-diagnose and refuse to go to the doctor? Is everyone else's response to these pains to ice it and see how it feels in the morning? Because it seems to have worked for me so far.

I'm An Over Eater

It's here. And I'm probably a little more excited than I should be. But, for real, when you can eat a full pot of pasta in one sitting, well, you probably need help with portion control. Plus, I'm starting a support group so I can surround myself (virtually) with other folks who struggle with portion control.

"Hi, my name is Sunshine and I'm an over eater." I'm not making light here. I AM an over eater. I'm lucky that I'm also an avid runner and fitness geek, too. But that only does so much. I need to learn when to put down the fork, too. I will literally eat pasta until I am real, physical pain.

If you want to join me on this journey towards portion control and higher levels of fitness (if you're not already working with a Beachbody coach), the first step is to order your challenge pack today. If you have questions, complete the Contact Form to the right and I will be happy to help!

Free Online Fitness Support Groups Starting Feb 1st

And so ends our first monthly challenge of 2014. 

I'm so proud of these challengers for sticking with it, pushing through when they didn't feel like it, supporting one another, cheering for one another, and even getting a little silly sometimes just to entertain one another.

These folks lost pounds and inches in this 30-day challenge.

They began to see visual changes in their bodies.

They brought friends and family into the challenge.

They began to change their eating habits.

And some even started training for their first 5k!

That's the power of these challenges. Most of us have never met in person, but we have become a fitness family doing these challenges together. 

And it's free. No strings attached. Of course, if you ever decide you want to try a Beachbody program, then I would hope you would order through me. But there is never any pressure to do so. Our focus is on getting healthy together. And having fun. I like to focus more on the having fun part.

I'm starting a second fitness family in my 28 Days of Fitness group that starts Feb 1st. Want to come have fun with us while getting fit? Complete the contact form on the right hand side of this page and I'll get you all set up! You can also click on the Free Support Group Schedule tab to see what other challenges we have starting this month.

Working Out With Cats

Do you have pets?

I do. I have quite a few, actually. Mostly cats. There's a dog or two mixed in here and there, but it's mostly cats. In all fairness, they are not all mine. Animal rescue. Enough said. 

But there they are. A dog or two and 5 or 6 or 10 cats wandering around heckling me while I workout. Does this happen to you?

Yeah. This is my life now. I'm that thirty-something chick with the house full of cats. But at least I'm a thirty-something chick with a house full of cats that can do a crunch with a 12 lb cat on my stomach. That has to count for something.

Why I Don't Do Gyms Anymore

And How I Manage My Fitness Without One

I've had my share of gym memberships. I actually even went...a few times. I've never calculated the exact amount I've spent on gym memberships over the years. I'm pretty sure the figure would make me sad. But I know it is well above several hundred dollars. Wasted. And I don't know about you, but I can't afford to waste a single dollar anymore. Now, I know some of your are social creatures that crave the camaraderie and interaction that gyms offer. Go for it. For you, a gym membership is a good investment (especially if you're lifting a weight every now and then as you socialize). But for those of you like me that get quite enough socialization via less sweat-filled environments, read on.

I remember once going to a small, local gym to work out. I had on brand new workout gear and the cutest running shoes you've ever seen. I was ready to get my exercise on and look good doing it. There were several open machines and only three other people there. So, there was no shortage of machines to choose from. The problem was, I hate to look stupid. I wasn't dead sure how to use any of the equipment and the desk attendant was on the phone. I was far more concerned about looking like an idiot than actually injuring myself, but that was a real possibility, too.

I also didn't want to stand dumbly in the middle of the room looking obviously unsure, so I made the snap decision to hop on one of the open treadmills. I had one of these at home, that I never use, because I hate them, but it seemed like my best bet.

I stepped onto the treadmill, putting my feet on the sides like I've seen people do in movies. I pretended to stretch as I tried to quickly read the limited instructions on the machine. Put red square thingy into slot thingy. Attach strappy thingy at end of square thingy to self. Press some buttons. Yeah, I've got this.

I moved my feet onto the tread. Or is it the mill? Whatever. I stepped onto the moving part and quickly realized that I should have spent more time reading buttons. Wait! No! Too fast! Much too fast! My legs were not being controlled by me, but by the sheer force of an unyielding treadmill. The cartoons are shockingly accurate about this. As my feet struggled to keep up with the tread, I scrambled to find the STOP! JUST FREAKING STOP! button. Where is it??? I began to stumble a bit. What was I thinking? This was, quite possibly, the worst decision I have ever made. I hate this place! This is the worst place ever! When you're in the middle of a straight panic attack while still trying to appear calm and cool, crazy thoughts go through your mind. In that moment, I was quite certain I would die. I pictured one of my feet catching underneath the tread (I have no idea how I imagined that would actually happen) and dragging me down head first, cracking my skull against the mill, and collapsing into a lifeless heap on the floor. "If only she'd taken the time to read the instructions, but wow those are some cute shoes," they'd say.  Wait, was that a bone? Something just cracked. Yep, definitely a bone. I can't afford to start breaking bones. I don't heal as quickly as I used to. How do I stop this???

Then, finally, a moment of clarity amid the panic. I remembered the strappy thingy attached to me and just pulled on it. The machine finally slowed to a halt and I started breathing again.

Just act casual. No one saw that. Quietly I stepped off of the treadmill, nodded casually at the desk attendant, and limped out of the gym.

I haven't gone back since.

This, people, is why I hate the gym.

Luckily, I no longer need one. Over the past year, I have managed to build a collection of my favorite workout programs that can be done entirely in the safety and comfort of my own home. And these programs are effective. REALLY effective. I am in better shape than I've ever been and my running has improved dramatically. I have found my way to fitness success.

If you're tired of the gym, but struggle to keep yourself motivated to workout from home, consider trying a Beachbody Challenge Pack.

Why Challenge Packs? Simply put, they offer the “complete solution.” Fitness + Nutrition + Support + Rewards = Success. When you purchase a Challenge Pack, you receive:
Fitness – Any Beachbody fitness program
Nutrition – Shakeology
Support – Me as your coach and access to online accountability groups to keep you going
Rewards – The Beachbody Challenge contest
Success – Achieving your goals in one of my Challenge Groups

You can’t get all that at the local gym for the cost of one Beachbody Challenge Pack! Plus, you get the added benefits of FREE shipping and Team Beachbody Club membership.

And, there is no pressure to perform in front of an audience. Ready to get started? Contact me today!

Staying Warm On A Snow Day Run

I hate cold. I hate to be cold. I hate to feel cold. I hate to see cold. 

As a runner, this poses a bit of a problem. I refuse to run on a treadmill. I've tried it. It was horrible. I have my indoor fitness programs like Les Mills Combat and ChaLEAN Extreme to keep me from ballooning up, though my winter eating habits are very similar to a bear preparing for winter hibernation.

Nothing can replace a nice, long run, though. Nothing. 

So, with the beauty of a fresh fallen snow outside, I decided to pull on my cold-weather running gear and head out the door. I'm glad I did. It was perfect. Beautiful. Peaceful. Really, you should do it. Just stay safe and run on the trail, if possible. You know people get stupid driving in the snow.

Admittedly, I didn't go long. Regardless of how warm I am, I hate running in long pants. I need the freedom of shorts. So, when I returned after about 30 minutes, my neighbor looked at his watch like, "That's it? That's all you got?" Don't judge me, man. I ran, didn't I?

For the ladies looking for what to wear on a cold run, here's my review:

Weather: Sunny & calm. 16 degrees.

Saucony Women's ProGrid Virrata Running Shoe - Size 8 1/2 (my mom says I have clown feet)

While a trail running shoe may have been more appropriate in the slippery snow, I refuse to run in anything other than Saucony. Each runner has to find the shoe that works for their body. Asics may be perfect for someone else, but I developed severe knee and ankle pain running in a very nice (expensive) pair of Asics. I have tried other running shoes when I couldn't resist a good deal, but the pain and injuries I experience in other high quality running shoes is not worth it. I purchased my first pair of Saucony's 15 years ago for $10 during a shoe sale at a run event. It was magical. They were made for me.

Saucony Women's Siberius Tight - Medium

I ordered these back in November when I was a few pounds lighter and about an inch smaller in my butt and thighs. Currently I'm weighing in at about 142 lbs with 22 3/4 inches on my thighs and 38 inches through my hips. I'm still 5'4", though, so I at least my height is still the same.

The tights fit, though not as well as they did before my winter eating habits kicked in. Even with the drawstring pulled tight, they tended to slip down in the back a little bit. Not enough to be a nuisance during the actual run, but more so when I stopped to take pictures. 

They were perfect for warmth. My legs were very comfortable, with the exception of my ankles. I do not have appropriate winter running socks. Well, I do have one, but I cannot for the life of me find its partner.

Saucony Women's Heiress Softshell Jacket - Medium

As a top layer, I love this jacket. Three zipping pockets (I was so excited when I found that third one) so I can put my phone in one, tissues in one, and my car key in one; a cozy cuff sewn into the sleeve to keep my wrists warm, but not tight enough to annoy me; and a clip on light for those night runs. It sips up the neck, as well, though I prefer to wear my Hoo-Rag to keep my neck warm.

Under Armour Women's Fitted Cold Gear Hooded Sweatshirt - Medium

This sweatshirt is warm, but it rides up during runs. So, while my arms and chest were quite comfortable, I had to keep pulling the sweatshirt down so my stomach and back stayed warm. It is clearly too fitted for running, but great for wearing out on a cold day.

Frank Shorter Thermal Headband purchased from National Running Center

Love this thing. It fits perfectly, so it doesn't slide down during runs but it's also not so tight that it gives me a headache. Ears were nice and toasty during my run.

Hoo-Rag (from my last Mountain Junkies, LLC Trail Run)

Hoo-Rag actually sells these things and they are pretty cool. (Check out hoorag.com and you'll see a video of a dude showing you all the ways you can wear one.) I received mine in place of your standard free t-shirt from my last Mountain Junkies trail run so it actually has the Mountain Junkies logo on it. Great for keeping my neck warm. Also great for keeping my face warm, but I can only wear it for a few minutes and then I have trouble getting enough oxygen so I have to pull it down. I tried, at one point, to work it so it was just covering my nose and leaving my mouth free to receive the oxygen, but it kept slipping down. Still, I won't run in the cold without it.