Reflections for the start of a new year

At this time of year we reflect on what the past year has meant. We examine a year's worth of victories and defeats, good moments and bad. I've recently spent time thinking about my goals for 2011 and what has motivated me in 2010.

What I discovered is that it isn't the 'what' that motivated me as much as the 'who.'

So here's a shout-out to those that have kept me going on the road to fitness in 2010:

My fellow bloggers- all are remarkable women, but Carla's posts leave me laughing and her personal emails to me always let me know that I've done something right. We all need a cheerleader!

Chief Caviness, Senior Master Sgt. McCabe and Maj. Prindle - these guys are die-hard runners. They show up at our Warrior Runs with big smiles and remind me that despite the pain I think I feel, running can be fun.

Carrie Baker- first she beats me. I appreciate the challenge. Next, she keeps the Seymour Johnson running club informed. I've learned so much from her- pickle juice to ward off cramps, chocolate milk after a race to rejuvenate, hey did you know that there's a race next weekend? She's a great organizer for the club who expects little and provides a lot.

Col. Randy Ogden- yep, that's my boss. No, I'm not brown-nosing. He gets it. He promotes it. He lives it. You gotta love that in a boss!

Lts. Kirchhoff and Bopp- they started me on this path a year ago with a simple "Come on. You can do it." Katie Bopp won the women's 5K at Dover last November. She was probably a mile ahead of me. I still couldn't come close to touching her today, but I'm closer than I was a year ago, and I feel great!

To all of you who read this blog and all of you who come to my office with your victories and near misses. Thanks for letting me know that it makes a difference.

I've got some big plans in store for 2011 AND I've already started making some HUGE changes for the purpose of health and fitness. I can't wait to share my goals and new developments with you, but for now I'll just wish you the happiest, healthiest and safest holiday season! Till 2011!

Brrrrrrr, it's cold out there!

I use to consider myself a 'fair weather runner.' I hated to run when it was too hot, and no way I was running when it was too cold. My outdoor routine pretty much only went from late April through early October with a lot of missed days in-between. The other morning it was about 19 degrees here, but I had not run in five days, so I opted for the treadmill. I didn't like it. Was it harder because it was new or was it harder because I had to keep pace with the machine? Since I'm a creature of habit it must have been because I had not run on a treadmill since March.

Today, I opted to go outside. It was 23 degrees, but the wind wasn't blowing. Usually I walk 3/4 a mile before I start to run. Today I walked about 20 steps before I started running. Holy smokes was it cold. But seriously, after about a mile you don't feel it. You warm up and start thinking about other things than keeping yourself warm. I had someone at work ask me about sucking in the cold air and it making my chest hurt, but it doesn't. There once was a time it did, but I think that since I've been on this routine for more than a year now that my body is just ready to run- despite the temps.

Don't let the temps keep you from starting a workout routine today. It doesn't matter if it's hot or cold, a treadmill or the track -- just get out there and do it!

Injuries: mental versus physical

I admit that I'm a clutz. Always have been. I walk into walls and tables, I fell twice on the ice last year, and always seem to have some kind of unexplained bruise or bump on me. In keeping with my usual MO, I fell down a few stairs on Thanksgiving. To give a shout out to Safety, I was not practicing good Operational Risk Management procedures -- pants were too long, carrying a few boxes and moving too fast. The last step caught me in the lower back - ouch! As I lay looking at the ceiling in my living room, you'd think my initial thought might be one of embarrassment, but oddly enough my first thought was "Oh no, my PT test!"

I don't test again till Sept. 2011.

I've gotten into such a regular workout routine that having respiratory problems hasn't stopped me, but a back injury- well that's a whole new ballpark. I took four days off from doing anything. On Monday, I went to the gym. Yes, it hurt, but I did it anyway. As the week progressed, it still hurt, but it hurt less each time.

I know there are injuries out there a lot worse than mine. Injuries that take months or years from which to recover, but the moral of the story here is to get back on the horse. Maybe you can't do a certain exercise anymore, but learn to do another exercise that will still help keep you in shape. Or just take baby steps with the exercise you can't do, build yourself back slowly to the point where you were. If we tell ourselves we can't, then we can't. If we don't try, we don't know. If we let the injury stop us, then it will. But if we just try, even a little, we may find that we can surprise ourselves despite an injury.

Is it a mental thing or a competitive thing? hmmmm

I participated in the fun run with the rest of the 916. I started at the Black gate surrounding Maintenance, ran the entire way to the race, ran the course of the race and back. I thought I did pretty well. The race had already started by the time we got there yet I was still able to finish before some who started on time. However, when I went out to run that same course 2 days later, I could barely get the first mile in before stopping. Was it because no one was there to watch and/or compete against? Or did I retreat back into my thoughts of painful injuries from running outside.

I enjoyed the fun run so much that I forgot how much it bothers my hip and knee to run outside. The camaraderie promoted by the fun run, as well as the 'light' competitive edge just makes you want to go out there and do your best.

Upon completing the run, I felt like I could have run another couple of miles before quitting. Yet, 2 days later, I could barely get a mile in before I had to stop! Why was that? Was it because no one was there to compete against or was it because I realized I was running outside and putting undo pressure on my knee and hip?

I don't know the answer, but I do know it bothered me a great deal running that course 3 times without success (completing it without stopping). I was determined I was not going to let this beat me!!

I finally succeeded on the fourth try. I ran that course and then some!! Then turned around and ran the course again a second time. In my mind I could hear Kevin Davis in OSS saying "I just can't stop!" I said it over and over again in my mind.... and didn't stop until I couldn't lift my legs anymore. Though it was only approx. 5.25 miles that I had run, it was a big accomplishment for me since I had failed 3 previous times. Ah, the joy of victory. I ran that course a couple of times since, again with success so maybe it was a mental thing.

Thanks to the fun run, I was able to rebuild my confidence of running outside and not letting my 'injuries' get in the way. I continue to run the course, a little further each time, building strength and endurance. I'll be ready for the next run... I'll be better and enjoy it all the more. Mental or competitive? Who cares as long as I don't let either stop me!!

The thrill of victory, the agony of defeat

Victory was almost mine.

That's right- me. The non-runner. I led the female division of a 10K right to the near end. It felt great. It was hard. My lungs and side hurt, but when I turned around at the half-way mark and realized that I was in first place, it motivated me a bit more. Could I really win something like this? Just think about my little boy's expression if he knew mommy won something. I could do it.

But in the end, I couldn't. Another, faster, better, more seasoned-runner passed me around the last 1/4 mile. I thought to myself that I couldn't give up. I could keep up with her. I'd let myself run 5 3/4 miles and I couldn't let her win. I tried. I failed. Then I did something I never do-- I stopped! But only for a few brief seconds. I had felt the twinge of possible victory, but now the agony of defeat was present. I quickly picked myself up though and told myself to keep running. I had never intended on winning- that was just a bonus to be able to lead for that amount of time. I know she deserved it.

I think of how our folks must feel when they don't pass a section of the fit test. At that moment it is over for them. But the reality is that you must keep going. You have to pick yourself up and score well on the other areas. Don't quit. Don't give up. Show yourself that while it might not be your victory day, that all is not lost. And then tomorrow, brush yourself off and try harder. It's a choice we all make... and we can choose to be winners and keep going no matter what.

What I love

I love the fact that there are a number of you out there that make it a point to stop by my office to tell me about your fitness test. First, I'm proud of you! The scores vary widely, but I always see that sense of accomplishment on your face. A few of you know that you have some work to do. I've had many conversations about push-ups and goals. You're taking the necessary steps to get yourself to where you need to be, and I applaud that effort.

Secondly, thank you. You might not know it, but our conversations, your victories and your defeats help motivate me too. I've had a tough few months. My self-motivation level is low. But your stories, smiles, and willingness to share your fitness milestones help me keep going. I just did 15 push-ups. They were terrible- maybe 1/2 would have counted. I thought about the two folks that came into my office today to tell me about their workouts. I smiled. Tomorrow I'll push myself in a 10K. I'm not ready, but I'm ready to keep doing what I need to to stay fit and keep you knowing that you're not alone and I appreciate your support. Tomorrow's for you!

Integrity- you gotta have it!

I'm on steroids.

Now before you gasp and turn white, I'm not on the Marion Jones/Barry Bonds kind, but on a medically-prescribed kind to clear up this bronchitis once and for all. Oddly enough when I asked the doc if I could keep exercising, he said yes. He thought it would help. But that I shouldn't run outside for about a week. It's killing me too because the weather here is beautiful.

I watched an ESPN segment with my husband not long ago on Marion Jones and since I've been wanting to write about integrity in training for a while, I thought this gave me a better segway.

Jones was a professional. The best in her field. Untouched, remarkable, a winner. Her story calls into question the need to cheat the system when all you have to do is work a little harder. Integrity is a core value for Airmen. Something at the end of the day that really means something to a job well done, that means something to the American public. Our fitness standards have become more difficult, although I'd venture to say the standards have always been the same, it's just the administering of the standards is new.

Integrity means not cheating the system. Integrity means knowing that the rules apply to you and that you have the power to do better. Not meeting the standards once seems acceptable if you're testing for the first time, but once you know where you should be then it is up to you to get there. I promise you that you can do it. I've just passed the year mark for my workout routine. Integrity to me is not only doing it because the Air Force says I must, but doing it for me because I feel and look better at the end of the day. Integrity is a personal choice by all of us. It can't be forced upon us, it has to come from within. Ensure you're not just saying it's a core value, make it one!

Mercy me, I'm over the finish line!!!

It's official folks. Last month I took my f2f test and blessedly passed with a score that will enable me to go a year before taking another!!! WHEW! Am I glad that's over with. Why is it we stress so much over a test that some of us (like myself) do everyday? I get myself so worked up over this test that I make myself sick. Why? I run every couple of days - usually 3-4 miles; I bench press and use hand weights, and I do core exercises (which takes the place of sit-ups). So why do I stress over this test. Maybe because it's just that... a test! Some of us have anxiety attacks over taking tests; and though I've never had that problem... until now... it is apparently a serious issue. However, once I begin my test, I forget that its a test. I think of it as simply going out to do my daily workout.
Because it was important for me to do better this year than I did last year, I had TSgt Glen Brogdon pace me. That's right! Mr. 100 himself, and you know what? It worked. Here's a hint folks: if you know someone whose pace is greater than yours and you want to aim higher, ask that person to come out and run with you. IT IS ALLOWED!!! It also helps to have someone running with you; tends to make you not feel so alone (misery loves company - lol).
But, I still have a lot of work to do. I've gained almost all my weight back, and, after giving my poor broken body a break, fell behind on my timed runs. So, I'm starting over again, slowly, so I'll be more than ready next year!! Another hint - don't wait until a month or two before your test to get in shape. It's easier to stay in shape than it is to get into shape!!
Until next time....

What I've lost

I've lost 5-10 pushups and some of my run time. My cough continues to linger making exercising more of a chore. I'm doing it though. Just did 20 push-ups although I'm sure they wouldn't have all been counted as proper. I hate to lose time off my run though. The 10K is still looming on Nov. 18, but I'm debating doing the 5K instead. Hopefully the cough will be gone by then, it will be a great-weather day and I'll feel like running for six miles!

The Air Force just released some very interesting stats on our new fitness program. While the program started off a bit rocky in July, there has been a steady increase in score results over the last few months. More than 80% of Airmen are passing the new test and a little over 40% are passing with excellent scores. That's definitely good news!

Hello!

Hi! I’m Janette and I’m excited to be joining this blog. Hmm, my fitness level? Well, I’m pregnant and due in four short weeks. So, suffice to say, my exercise has consisted of chasing after a two year old and just trying to get around. I stopped running several months ago and you can forget about pushups and sit ups. So, the fact that I’ll be taking my fitness test six months after this little girl is born is certainly on my mind.

Eating for two? Believe it or not, pregnant women only need about 300 extra calories. 300 calories is not that much food. It would be the equivalent of a cup of yogurt and a small sliced apple. The key is to make those calories count by getting good nutrients just as you would on a normal diet. Smart choices to get the appropriate nutrition include whole grain breads and cereal, fruits, and vegetables, dairy products and lean protein. And, of course drinking plenty of water. See, not too much different from a regular diet. Knowing that whatever I eat goes directly to the baby has made me a little more conscious about my eating habits.

I will admit that I was working out fairly regularly before getting pregnant and I miss it. Getting back into it will be tough but necessary. It may be a little bit before I blog again but I’ll keep you posted!

Still not there yet

I ran a couple times last week while in Michigan. I think the cool air mixed with an extra warm room and long work hours brought back a slight cough- never fun. My eating habits last week were horrific too. Oatmeal creme pies on the run from one event to another and then very large dinners at night- I can't resist dessert! I'm vowing to get back on the wagon on Nov 3! That isn't much time to prepare for the 10K here on base, but I think I can do it.

Starting over

It's amazing at what illness can do to a usually, healthy person. I was finally diagnosed with a trifecta of exciting upper respiratory malfunctions, and after several weeks of being off my game, two weeks of the Shannon Mann 7-Up Diet and four pill bottles later I finally resumed my exercise program this week. It feels like I'm starting over! For the first time since I can remember my legs actually hurt for two days after a run-- granted that's mainly due from not properly stretching, but still. I had to mentally fight with myself to finish my typically easy 3-mile run and I've only been able to knock out 15 pushups versus my "I can't believe I did 25" fit test number. This week will be a challenge to get back into my routine and keep pushing myself.

I did discover that I have no current fitness goals at the moment. I need a goal. Training for the AF Marathon 10K and working hard to score an excellent on my test were huge motivators, but what now? With winter closing in it is harder to find those dangling carrots. I think the base has a 10K on Nov 18-- I hope the base has a 10K on Nov. 18! More to follow as a I look for a new goal and work to get back to where I was just a month ago!

My first 'excellent'

I took my fit test today. Despite being sick the last two weeks with a nasty cold I decided to push through it and I'm glad I did. It amazes me how the word 'test' can cause panic among most- myself included. I've been preparing for this exact test since November 2009, yet my nerves had my stomach turning, my palms sweating and my whole body shaking (I could blame that on the cold, but I know it was nerves).

I love the saying 'practice makes perfect.' It is so true. There was one other young lady testing with me and she told me how much she hated push-ups. When her office would do them during the day she would run and hide. She tried to say she was often too busy to do them. I told her about my training plan and that it only took me 2 minutes a day to do them. I could confidently tell her that with minimal daily preparation I was confident I'd meet my minimum number. Sadly she didn't pass her push-ups, but she now knows what she needs to do...and running and hiding isn't the answer.

This was my best fit test score ever. 96.4- an excellent. My waist measured at 31 (and by the way- I found out there is no more BMI score, just the waist measurement); I did 25 push-ups (woohoo!), 45 sit-ups and completed my run in 12:11. The run still isn't quite where I want it to be. I'm certain I can get it down to 11:45, but for not being able to breathe very well I'll accept that time today.

I'm taking two weeks off for vacation and an inspection and then I'm getting right back on the horse. You can't rest on your laurels even for a moment. Besides feeling healthy, fit and strong is so much better than the alternative- and that's a feeling I intend to keep well past the high of an excellent PT score.

The sun continues to shine...

Its been a minute since I last blogged. I went home on leave, found 3 of the 8 pounds that I lost and, thankfully, lost them again. I'm trying to stay focus as I near the date for my test. I'm due in October but I think I'll shoot for a couple of days earlier - since there's so much going on over the OCT timeframe. My eating habits remain on course. Still trying to consume as much fruit as possible for breakfast (this is really a chore... have you ever eaten a bag of grapes for breakfast, then went for a 4 mile run? There's a reason I stay inside on the treadmill - close to the latrine!!); a healthy lunch and fruit or small salad for dinner. I've lost an additional 1.5 lbs (in addition to the 3 that were found...). I'd like to lose another 5 or so to reach my ideal weight. By the way, not only am I now breathing in my blues, I actually have room for comfort... ahhhh!

Till next time!!

Sweet success!

I ran my first 10K (6.2 miles) this past weekend at the Air Force Marathon in Dayton, Ohio. My goal was to do it in under an hour. Unfortunately I was sick with some type of crud last week--chest congestion, sore throat and body aches, but with some NyQuil, 5-Hour Energy shots and lots of peer pressure (thanks Chris Woofter!) I ran it anyway. Amazingly I felt great on Saturday morning during the run and completed the race in 56:06! I actually finished 15th out of a 123 in my age category! There is no better feeling than a sense of accomplishment. I have worked 11 months to get to this point. It didn't happen overnight, but it feels great to be this healthy and fit. I'm thinking the Army 10-miler is in my future for 2011, but I have to get past my fit to fight test later this week before I turn my focus on something else:-)

Motivated people motivate me

I'm not sure if it's the weather here lately or the fact that a number of people are going to fit test this weekend, but I've really been inspired lately by some motivated Airmen. First, our operations group commander just ran her first race ever at age 50. Her smile as she came across the finish line said it all! "I've accomplished something and I feel great!" The other inspiration came from one of our maintenance folks. He shot a few short videos to help people know about the proper form and techniques for doing pushups, situps and overall training. He looks terrific! I'd love to have arms as defined as his. Thanks to all this training and motivation I've actually pushed my test date up to this month-- that and the fact that I'm due to test in early October anyway. Well time to do a few pushups of my own now! (and you can find pictures and videos at the 916th Air Refueling Wing Fan page on Facebook)

1st Race of the Year

Ran the Rock n Roll 1/2 Marathon Relay today! 6.55 miles and shaved 17 seconds off last years time! I also started doing the 100 pushup challenge. I was skeptical but just after a few days I'm stronger and doing more correctly!!! I'm officially in training for a 1/2 marathon this winter at Disney!

It's the small victories that count

Today I was going to blog about feeling entitled, but I'll save that rant for another day. I had a great workout this morning in the fact that I have mastered my push-up technique. In fact, a Fitness Assessment Cell monitor that I don't even know said "That's REALLY good." Woohoo! All it takes is a little bit of practice each day. Seriously 2 to 5 minutes a day-- that's it. Who doesn't have 2 to 5 minutes? I just have to maintain it for the test and start pushing myself to achieve larger numbers. I also lost two pounds, so I'm thinking my TDY salad diet paid off. Now I have to not gain it back over the holiday weekend. The week is looking good and with my fitness test closing in I feel confident about the outsome. That's a good feeling.

On track... Can I stay here?

Well, I've continued instituting those 'push-ups' I told you about in my last blog. They actually seem to be working. I'm down another 2 lbs (yeah!!) and still going - at least I hope. I went TDY and ate so many cookies I thought I'd burst. However, I walked each day (no, I didn't run) and I made up for it when I returned to SJ. Lucky for me it was only a 4 day TDY! I'm trying to stay on track and stay in the losing mode. This weekend will be a real test for me. I'm going home for a few days... someone please hide the snacks!! I can do this... I've trained for this... I'm living this!!! Wish me luck!

Off the wagon

It's been awhile since my last post. Maybe because I'm ashamed at myself for allowing myself to slack. I went TDY for 2 weeks and although I ran, I neglected my strength training and ate whatever I wanted (cookies, ice cream etc). Upon my return to work here in NC I was so far behind that I honestly didn't get time to go to the gym. I did run and ride my bike but still neglected strength training. This is all of course caught up with me. Still not able to do 1 correct form pushup and I gained 2 pounds. I know that 2 pounds doesn't sound like a lot to some but it is disappointing when you know why you gained it.

It's a new week. I have a 6 miler in the morning and I WILL go to the gym at lunch and meet with Brandon to get the brow beating I deserve! I will watch what I eat and work on pushups. I'll post more often as well.

Lose weight, get full points

So I have a formal feedback session scheduled (probably my first in 20-years, but that's a post for another time) and was asked to supply my official fitness log. As I looked at my log I realized that I scored higher in 2009 then I originally thought. My ab circumference didn't change; but my weight did. In 2009 I weighed less and was under a BMI score of 25-- therefore awarding me full points for that category. During my early 2010 test I was a few pounds heavier and therefore lost nearly 8 points off my overall score.

I wondered if this had changed with the new test so I looked it up (AFI 10-248) and to my surprise and delight the rule stayed the same. So the bottom line is if your BMI IS LESS THAN 25 you will score full points in this category! Woohoo--I'm having salad tonight!

Another week down

Well, I've made it thru another week. I'm getting better with my push-ups... I push myself up from the dinner table; I push myself up from the couch to walk in the evening; and I push myself up from my desk everyday to do a hard work out. By the time I test in Oct, I should have this push-up thing down!
Last week was a good week. I lost another 2.5 lbs and can proudly wear my blues without holding my breath all day (its the little things in life that count...).
Today (beginning week 3) I met with Brandon to do my fitness assessment. It went very well. Of course he hasn't done the measurements yet (that's not until tomorrow) but we discussed where I am and where I'd like to be. He stated with what I'm currently doing, I'm well on my way!!
For the past 2 weeks, I've been decreasing my intake of food, eating healthier and sticking with it no matter what. When I feel like I want to cheat, I drink an 8oz glass of water first. If I'm still hungry or craving sweets after that, I allow myself fruit or the 100 cal pack of cookies. It's been working thus far.
I'm more focused with my work-outs also. I have set days for set work-outs with a hard run 3 days per week. I'm also working on shoulders, triceps and chest! I can barely lift my arms, but I'm getting better.
Another 7 lbs to go.... I have plenty of time before I test. I can make... I feel I can... can't I??

Derailed- travel schedule puts new routine on hold

Starting a new routine is hard; it is even harder when you are traveling. This past week has put the weight and sprint training on the backburner. The good thing about our fit test is that at least you can do the minimum when you are traveling. I can find a place to run, do situps and pushups, but I haven't built my weight trng portofolio up enough to know what exercises I can do from a hotel room. I know I need to incorporate this for long-term weight loss, but at the moment I may need to just focus on returning to my 'normal' workouts to ensure I don't fall behind. Maybe I can look at building a new routine when I'm home for a period of time and after the November test. The upside is that I have gone shopping and am fitting into a smaller size! That's definitely motivation to keep running!

It's about accountability

There were a few events this week that ruffled my feathers when it comes to personal accountability. Granted, maybe after 20 years of service I've become like one of those 'crusty chiefs' I was scared by as an Airman Basic. But I actually believe I changed during my deployment when I witnessed America's war fallen arriving at Dover in cases and leaving in caskets. Duty like that makes you question why you joined the service; it makes you question if you want to continue. I do. During this self-reflection I've begun to 're-blue' myself. I owe it to my country, my family and my Airmen to be the best I can be in all areas.

I've always done what I'm told. Military life was probably the right choice for me, because while I sometimes question decisions, I obey orders. "Do your PME. Get an advanced degree. Wear your uniform with pride. Pass your PT test." Check, check, check and check. I always knew the consequences of not doing what I was told or what was expected would land squarely on my shoulders. I never wanted to, nor do I now, want to test the system to see if the rules don't apply to me. I'm frustrated by those who think this way, or display this lack of personal accountability. Fitness isn't easy for me, but I work at it everyday. I get up ridiculously early to ensure I get a workout. I find time during the day to do an extra minute here or there. I try to stay away from the candy jar when I know I should (this one is very tough). I'm doing my best and at the end of the day I feel good knowing that I lived up to my own expectations and that those who have entrusted this sacred job to me can rest easy at night knowing that I'm accountable. They are safe because we do what is right.

"It takes the right mental attitude" -- Capt. Chris Woofter

I just sat in on an interview with a reporter from the Goldsboro News Argus and two brothers, Tech. Sgt. Stephen Woofter, 916th Intel, and Capt. Chris Woofter, 567th RED HORSE. These two have been running marathons and 'super marathons' since 2001. Chris started with just a 10K. I was so inspired by them. They finish every race together and they talked about their journey to fitness and what it takes to complete 50 miles. You can see Chris's response in my subject line, but Steve also said something that I think all of us can relate to, "Everybody's going to have a low time." The brothers help each other get through their low times.

Today was my 2nd day of weight training, and as I was in the gym I thought to myself that I needed a partner. Partners help you, they challenge you and they get you through those low times when you just don't think you can go on anymore. If you're just starting a workout routine, or you're looking for more of a challenge, try to find someone you enjoy spending time with that near the same level you are. You might be surprised at the results (and please let me know if you start running 50 miles!)

I'm behind on my blogs, so I'll use this time to catch up. I've always been a fitness guru, working out twice a day every day. However, there comes a time when 'life' happens and working out gets away from you. 'Life' for me consisted of injuries (probably overdoing it) and ... here goes... menopause! Oh how I am hating menopause! Injuries I can deal with because there's always something else you can do, i.e. in my case I'm having hip & knee problems - but there's always strength training, yoga, circuit, anything and even running (at a minimum). Menopause is not a friend. There's excess weight, though I've not changed my eating habits, there's fatigue, sleepless nights, etc. I find no matter what I do I can't seem to get rid of this excess weight.
So, my goal for my October f2f test is to lose 15 pounds so I can improve my run; maintain my 90 f2f score and max out on the push-ups! I'm currently (or was at the start of our blogging) 135 lbs and at 10 good push-ups.... Brandon Johnson - get ready!

Brandon says "Don't worry about it"- and diagnostics

I was just bummed out yesterday. I'm normally a happy, or at least even-keel, kind of gal. But again the scale wasn't my friend. After 9 mos of working out, that number didn't reflect it. Brandon, our lovable FAC trainer, said "don't worry about it." He asked "Do your clothes fit better, do you have more energy? If yes, then it's just a number." Ok Brandon. But it still has to go down. Today I started my personalized fit plan. I hope to achieve the following in 4 months:

- Lose 13 lbs
- Decrease my run by 30 secs (to an 8 min mile)
- Do 30 pushups

Here's the breakdown:

- Neck 12.5
- Chest 37.5
- Waist 32.5 (rrrr)
- Hips 40 (ACK!)
- Arm 10.5
- Calf- 15
- I burn roughly 2500 calories a day (need to only consume 1500)

I started the running program too. I only completed 1 1/2, but 3/4 of it was at a FAST PACED run. It was a challenge, but I can see how this will help by the time November rolls around!

Never weigh yourself in the morning

I'm going against conventional wisdom here, and actually I don't really believe this headline, but by doing exactly this I ruined my day! I know the number on the scale shouldn't mean much if the clothes fit and you feel good; however as a vain woman that scale number can still wreak havoc on a day. 158. There I put it in writing. I hate that number. I met with my fitness assessment cell trainer today and while my measurements look good and I burn roughly 2200 calories a day just by being my glorious self (that doesn't count the exercise I do), I've got to decrease that number on the scale. The only way to do it is by incorporating weight training. Brandon put me on a plan to incorporate 20 mins a day of weights-- arms two days a week (biceps), legs one day a week and 'uppers' (back/triceps)twice a week. A little bit of ab work everyday and of course, cardio. I start tomorrow. Twenty minutes shouldn't be so tough right?

Young and Thin

I ran the other day with my 15-year-old niece. It was quite the ego boost for me. She is young, 5'8" tall, a size 4 and looks like a human Barbie Doll...just gorgeous. But the girl can't run a lick! After talking/teasing her quite a bit about hitting the track with me (and hearing every reason why she couldn't run in front the football team), she reluctantly agreed. We, (aka me) ran 2 miles. She kept up for the first 1/4 mile and then flaked out on me. I decided that even though she is nearly 25 years my junior, I'm pretty happy about where I am. Again, fitness is a committment at any age. If you let your kids see you leading an active lifestyle, they are probably more likely to follow your lead (my 5 and 2 year olds do situps and pushups with me...it is really cute!) Feeling 'your age' can be determined by a ton of factors and I think I'd rather be fit and 40 (or close to 40) then ever be 15 again.

Week 1 down!

One week down!

It was hard work! The FAC really makes you work those muscles! My arms and shoulders till hurt from yesterday but I think I need to do more abs and back. Ran my 5 miles this morning in the nasty humidity and not a hint of a breeze but it's done. The weekends are my off days so I'll post more next week. Have a good weekend!

Practice with someone better than you

Huge shout out to Capt. Bryan Lewis this morning! Bryan is with the 315th AW is training for the Marine Corps Marathon, and after talking smack about our skills we decided to run together today. His pace is probably about a minute faster than mine. Well I didn't want to look like a shmuck, so I kept up. WOW! It was a great run--and all along I experienced the 5 stages from my article the Psychology of Running--but in the end I finished 4 miles with him and felt a new sense of accomplishment. If you're looking to step up your routine than find a buddy that is slightly ahead of you. Did you know that SJ has a runners group-- and they are at all stages of trng. That's a great start if you're looking for some people to help motivate, encourage, jump start oand/r excel your training!

Day 1- Diagnostics

After a night of tossing and turning I started my 1st day of this fitness plan with a 3 1/2 mile run. Had a protein shake, worked and then met Brandon at the gym during lunch. Time for measurements. This is where I stand as of 19 July 10:

weight- 135

neck- 12in

chest-35in

waist-26in

hips- 39in (gag!)

arm- 8.5in

calf- 13in

After all of that measuring we did a heart rate and flexibility test. My resting heart rate was 64, my 1 min step test heart rate was 92 and my 1 min recovery heart rate was 68. Cardio is good! My sit and reach was past my toes which is good! He then built me a folder of my personal goals, stats (complete with graphs!) and my "plan". I go back to see him in 4 weeks for measurements to see where I am.

I didn't get a chance to do chest and back today so tomorrow will be double duty with that in the morning and legs/abs after work. Also I get to see what my bodies metabolic rate is. Meaning Brandon has a machine that will tell me how many calories my body naturally burns doing nothing so we can determine with my work outs and that just how many calories I should be eating each day in 6 small meals.

Alright, I've laid it all out there......Wish me luck!

Today's post is about changing up your routine a bit...whether it be changing your workout slightly or just simply changing your music and scenery. Today I ran in the city. It makes the run more interesting having new sights to look at. I also added some Shakira to my iPod and I was really digging her beat today. Played one song about 4 times! I figure I ran about 4 miles today, but not 100 percent sure. Again with new sights to look at, and new sounds and smells to take in, it really made the time go by quickly. Plus there is very little humidity where I am-- and that was refreshing compared to our NC weather!

My First Blog

Okay, don't know how to start, so, I'll jump right in....Two weeks away from my 41st birthday. I plan on making this my healthiest year yet. I've already signed up to run the 10k portion of the Air Force Marathon in September, that's step one. Hopefully in October I can run the Army 10-Miler, and then be ready for my fitness test in November. I'm not in terrible shape, I can pass my fitness test, but, I want to do more than pass, I want it to feel like any other workout, I don't want it to kick my butt. I'm starting P90X today, and I've only heard great things about that program. I've done the pre-workouts on the video, and, dang, that's a workout!! I need to step up my running program, I've been a little lax the last few months. So, my goal right now is to create a work out plan, one that is reasonable with the demands of my life.

Last day before "the plan"

Sunday July 18... last day of eating what I want when I want. Part of my goal is to eat healthier. I know I've gained some weight around my hips and tomorrow will tell the true tale. Running 4 miles in the morning then hitting the gym at lunch for measurements and my work out plan.

Interval trng kicked my butt today. I've never done it before, but was told this is how time is shaved off your overall time. I typically run 3 miles twice a week and today tried to throw in sprints of about 50-85 yards every quarter of a mile. Talk about a workout! It was hard! SJ has a running clinic and I've heard great things about it. I might try that this fall, but for now, at least twice a week I'll try this type of trng. On Mondays I just run 5 miles in prep for the AF Marathon 10K!

First post ever

Okay.... so here we go. This is my first blog ever as well. As Major Mann said we were energized by visiting with Brandon Johnson in the FAC. I currently run and my waist isn't an issue but as time has worn on, I will be 38 this year, my strength just isn't there. I currently can not do 1 (yes I said 1) push up coming to a complete 90 degree angle. So, my goals: Loose 2-3 inches on hips/thighs, decrease run time by 30 seconds, do 18 pushups (my min is 14 and I won't settle for that), and max sit ups in the correct form. I am not training for the PT test. For me this is a body changing event. I am slender but not tone at all. I want definition. I meet with Brandon on Monday for all my measurements that I will post (gulp, laying it all out there) and he is building a training plan for me. Good luck to my fellow ladies. We CAN do it!

Here we go!

So this is my first blog post ever! But in order to reach the masses, and make a difference, I guess you have to be willing to communicate using various methods. Yesterday was amazing. We met with Brandon Johnson at the Health and Wellness Center and learned a lot about improving our fitness. I turn 39 this year, consider myself to be in good physical shape (now), and I am 5'7" (I'll tell you my weight once I weigh myself). My goals are simple for my PT test in November: lose 1.5" off my waist measurement (in April they measured me at 33.5), shave 30 seconds off my runtime to make 12 mins and improve my push-ups. They stink. I'll keep you posted on things I learn along the way to make these goals. Wish me luck!