Archive for ‘health’ category

Breaking the Mental Block to Continue Running

Running

If you asked me last year if you thought I was going to be a pretty good runner, I would have laughed at you, and told you that I didn’t have time for jokes.  Now, it’s a different story. I love running.  Yes, at times, it can be a little daunting.  However, after awhile, you can run and run without even thinking twice about it.

Last year, when I went to Panama, I couldn’t even run for a mile.  Kristine was my motivation and moral support.  This is a girl who did marathons all the time, and was always one of the fastest girls in her squandron.  I remember that I allowed my friends to convince me to sign up for the Army Ten Miler.  I would chat with my sister and tell her that I couldn’t do something like that. She told me not to give up, and that before she joined the Air Force, she was a terrible runner.  Like me, she said that she would constantly get cramps because she didn’t know how to breathe properly.  Also, she would get tired after she took two steps.  She said that it took her a couple of months to finally build up her stamina, and not think that running was half bad.

I remember being in Panama and running with her.  She would be running without even heaving, and I couldn’t even speak.  I would tell her to keep running cause I felt bad that I was preventing her from running the way she was accustomed to.  She would stop and smile at me.

“That’s ok Shevonne.  I want to walk with you.”

It was due to her support that I was eventually able to run the Army Ten Miler without stopping.  The first time I ran one mile without stopping, I sent her an email, so excited that I was able to do even that.  She was so ecstatic.  She responded, “I am so happy for you! I knew you could do it.”

When she passed away, I stopped exercising for awhile because it was hard for me to even get out of bed.  Eventually I had to because I had two children to take care of.  I didn’t even want to do the Cherry Blossom Ten Miler that I was doing in April.  However, I knew that Kristine loved that I was running, so I decided to start training.  The first two times I tried running, I could only do a mile.  I finally said to myself, “STOP THIS! If you can’t do it for yourself, do it for your sister, who was so proud of you.”

I started running two, three, and now five miles without thinking twice.  Yesterday when I ran five miles, I kept thinking that she was running right next to me, and encouraging me to keep going.  It was the only way that I kept running until I reached my goal.  I felt great afterwards, and I was able to smile, without having to force it, for the first time in over a month. 

I want her to be proud of me in anything that I do.  I hope that she is.


Meditation Busts Stress and Restlessness

19 January, 2010 | dcfemella | Comments

Meditation

Overanalyzer, thinks too much, calm down, relax, control freak

Those are words that I’ve heard from time to time from various people. It’s something that I have gotten better at, and I continue to improve on. One thing that helped me was when I was taking Body Flow. It’s a workout class that combines Tai Chi, Yoga, and Pilates. At the end of each workout session, you lay in a Dead-Body pose, close your eyes, and relax. During this time, I would let go of any thoughts that I had. By the time the instructor would tell us to awake, I felt alive and was able to clearly think about what I needed to focus on, instead of the 1,000 things I was thinking about.

One thing that I have been trying to do is meditate for 15 minutes a day. I preferably want to do it before the day begins, but I shouldn’t let it deter me from doing it if I forget in the morning. The best time for me to do this is in the shower. I close my eyes, watch my breathing, and let the warm water embody me. By the time I open my eyes, I feel like I can conquer the world. However, I only meditate for five minutes because I start getting restless. I need to get to the point where I can relax for a few more minutes

The Dead-Body pose is great, and I want to start doing this before I get out of bed. I also tried Bikram Yoga, and this was the only pose that I could withstand before getting frustrated. I don’t know why it’s easier to relax when someone else tells you to. It’s time that I tell myself to.

Meditation is a practice that can do wonders for you, especially someone who has her mind going a mile a minute at all times. There are times that I am thinking so many things at once that I jumble my words. This will be a way to calm my mind enough. It could help with the migraines I have noticed are starting to come back.

Just Breathe


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Weight Loss Plan: To Lose 25 Pounds

12 January, 2010 | dcfemella | Comments

Erica - fitness model

Yesterday I headed to the doctor’s office. The first thing they always want you to do is jump on the scale. I felt lighter and was confident that I had lost weight. To my surprise, I was ten pounds heavier than I was last year. It was a major downer for me, and I couldn’t help but obsess with it the rest of the day.

I know one of the reasons why is that I didn’t exercise much this past Fall due to the project I am on. It was deadline after deadline, so I never had time to head to the gym. Also, my ex became more MIA, so I couldn’t go do outdoor activities because the kids were with me all the time. However, there is no excuse because you can always do something at home.

I planned on losing 15 pounds, but now I’m upping it to 25 pounds. Before I head to Las Vegas and Panama in March, I want to have a tone and sleek body. Here is what I’m doing, so I can reach my goal:

Food Intake

I will lower my food consumption. Due to the holidays, I have definitely been eating way too much. It’s time to stop. I used the About.com’s Calorie Counter to figure out how much I should be consuming:

  • If you reduce your current caloric intake to 1605.7 calories per day you will lose one pound per week without exercise.
  • If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2496 calories per day.

Water consumption is something that I have not been very good at. I definitely need to start drinking 8-10 glasses of water. Lately I have been drinking so much coffee, and I need to stop. I will also start drinking a cup of green tea.

Exercise

I only want to lose 1-2 pounds a week because any more weight than that, and it is not very healthy. I will exercise 5 times a week. On April 11th, I am doing the Cherry Blossom Ten Miler, so it gives me motivation to do this because I have to be ready to run ten miles. I want to have a faster time than the Army Ten Miler, so I know that this will help keep me on track.

MyFitnessPal

I’m going to start using MyFitnessPal, a fitness site. I’ve tried others like it before, but they are kind of hard to navigate. This one is easy to use, and I prefer it. I do need friends, so I hope others are using it.  Here is a link to my profile, http://www.myfitnesspal.com/dcfemella, and my weight loss badge:

Calorie Counter



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My Health Goals for 2010

4 January, 2010 | dcfemella | Comments

Army Ten-Miler 09

Exercising is one of my greatest passions. Without the endorphins that I receive from it not pumping through my body, I usually become irritable, “mad at the world,” and overanalyze to a fault. It’s one of the only reasons that I am glad that the holiday season is over, so I can get back to basics.

My 2010 short-term health goals are:

  1. Run three marathons
  2. Do a century ride
  3. Participate in the Air Force Cycling Challenge
  4. Drink more water
  5. Meditate

I already signed up for the Cherry Blossom Ten Miler coming up in March, and I am ready to start training again.

The best way to get motivated is to do it with a bunch of friends. Luckily, I have found a great group of friends who are all about running, biking, outdoor activities, etc., so I can always find some healthy-type of activity to do. Even when I don’t want to run anymore, I have someone pushing me to keep going. It’s one of the reasons that I can now run for miles on end without stopping. Great motivation.

My long-term goal is to lose 15 pounds. Before Christmas, I went to buy some new jeans, and was disappointed when I couldn’t fit into my size. It made me determined than ever to get some willpower to stop eating so much. Food is my other passion. Luckily, I have always been a lover of healthy foods, but it still doesn’t mean that I can eat all the time. Due to work, illness, and having the tendency to not eat when I’m at home, I dropped some weight, but it’s due to muscle loss, so I am kind of upset about that. However, I have a muscular body, so I know that I will get it back in no time.

What are some of your health goals for 2010?

Sleep Sleep Sleep Makes Everything Better

8 December, 2009 | dcfemella | Comments

sleeping eight hours a day

I’ve been sleeping eight hours a night lately, and I must say that I feel a whole lot better. I’m not struggling to get up, I’m not yawning during the day, and I am smiling more. It really is true that you need a certain amount of sleep in order to feel better. Not everyone is the same. Some people only need six; others seven, but whatever that predetermined time is, you should make sure that you take it. I’ve noticed that people, who are depressed, on the Internet or workaholics, usually suffer from insomnia.

Last year, when I was severely depressed, I barely slept. From June til December, I was sleeping two hours or less. At first, it started affecting my mood. If you looked at me wrong, I was ready to take your head off. Then, I started getting debilitating headaches. From the time I woke til I went to sleep, I had to deal with excruciating migraines. In December, I dealt with severe blows in my life, and I started sleeping even less. While at a store, Isabelle jumped on my back, and I dealt with a month of not being able to walk cause my back felt as though it was going to break. Any other time, I would have been fine. However, because my body was shutting down, it couldn’t recover from it. It’s something that I never want to feel again.

I noticed that around Thanksgiving, I was sleeping less and less. The reason is that I remember how hard this time of year was for me last time, so I fear that it will happen again. However, I realized that I was fearing something that I would never allow to happen again. The mind is the most powerful part of a person, and it can help make things better or worse. I decided that this time, I want things to be better.