I'm still standin' ...

Ha - funny title but I was trying to be quippy and that song was the only thing I could come up with!  :-)

This will be a quick post but since I haven't logged on for a while I thought a brief catch-up was in order.  Life is going so well and I'm feeling great!  I'm continuing to work toward eliminating my last 23 pounds for good!  Woo Hoo --  sooo close I can taste it!  (Ha - that kinda' defeats the purpose ... tasting anything may not be a good idea!)  ;-)

Eventually life will slow down and I will once again, keep you ...

'posted!' 

My Bucket List :-)

1.   Meet Robin McGraw
2.   Grow (and ultimately plant an avocado tree)

3.   Visit New York (maybe watch the ball drop on New Years Eve)
4.   Visit Central Park
5.   Attend a Broadway Play
6.   Visit Vermont in the Fall
7.   Visit the Hershey’s Chocolate Factory in Hershey, PA
8.   Visit Niagra Falls
9.   Have Roux n Y Gastric Bypass
10. Go on a luxury cruise
11. Visit Las Vegas (w/ Chuck)
12. Go to Water Works Park
13. Win a Sweepstakes
14. Sell Parker Street Property
15. Pay off debt [if accrued]
16. Drive cross country (preferably in a motor home – 5th wheel)
17. Reach my goal weight of between 125-135 pounds
18. Purchase a new/stylish wardrobe
19. Get a tummy tuck
20. Get a new master bedroom set
21. Take the whole family to Disney World
22. Visit Hawaii with Chuck
23. Take the whole family to Hawaii
24. Take the whole family to Epcot Center
25. Visit British Columbia
26. Visit Germany
27. Go inside the East German (Berlin) wall
28. Visit Nuremburg/Rothenburg
29. Drive across the Autobahn
30. Ride on a camel
31. Milk a cow
32. See a litter of puppies or kittens being born
33. Write and publish a novel
34. Play "Red Rover, Red Rover" (ha)
35. Go paddle boating
36. Run a 5K and/or Marathon
37. Volunteer at “Special Olympics”
38. Give someone a large sum of money anonymously
39. Get all photographs off of home computers
40. Finish all scrapbooking albums
41. Stay in a cabin (by a creek) in the woods
42. Ride small motorcycle (like when in Colorado)
43. Own a home with a built in pool
44. Own a home with a game/family room
45. Establish a scholarship for a high schooler (annually if possible but at least a one time!)
46. Travel in First Class
47. Shop at an exclusive store in New York or Hollywood and buy something (something little!)
48. Go tandem biking
49. Get to know a homeless person
50. Write a newspaper article and get it published
51. Write a magazine article or story and get it published
52. Make up seven (7) lunches and hand out to homeless/needy
53. Learn a new dance
54. Watch the launch of a space shuttle
55. Volunteer to serve a Thanksgiving meal at a Rescue Mission/Homeless Shelter
56. Work with Habitat for Humanity to build a house
57. Go fishing and CATCH a fish
58. Sleep under the stars w/o a tent
59. Stay at an exclusive 5 Star Hotel (Penthouse Suite)
60. Visit Paris, France
61. Visit Australia
62. Go on a Gondola Ride (under the arch/bridge) ~ be serenaded
63. Own a home with a wrap-around porch and swingset
64. Sip hot cocoa in front of a fireplace at a ski resort
65. Get my college degree
66. Lead an aerobics class
67. Work (or volunteer my time) at a local high school
68. Publish a book of poetry
69. Clean out garage completely – organize it
70. Take whole family to a Benihana Restaurant
71. Take whole family on a big "family vacation" somewhere
72. Order Room Service at a fancy hotel
73. Wear a swimsuit AFTER tummy tuck
74. Shop for lingerie @ Victoria’s Secret
75. Go to Yosemite with Chuck
76. Visit the Grand Canyon
77. Visit Greece
78. Be the best grandma – with “traditions” that my grandkids anticipate!
79. Quit work and do only what I enjoy/love doing
80. Take a bubble bath (candles, head pillow, etc.)
81. Learn how to dive into a swimming pool
82. Be home to care for grandkids on a moment’s notice
83. Get a small ladybug tattoo on my right foot
84. Remove oak tree in backyard
85. Plant a garden
86. Rent a kayak and enjoy a day in the water/sun!
87. Visit Sweden
88. Fully landscape backyard
89. Write a poem and get it published
90. Meet Dr. Phil
91. Meet Oprah
92. Make donuts at a donut shop
93. Go skydiving
94. Play "Red Light/Green Light"
95. Play "Dodgeball" again
96. Play "Hide & Seek"
97. Play "Capture the Flag"
98. Play "Freeze Tag"
99.
100 ....  WHAT WILL IT BE???  ;-)

I really don't know what tomorrow holds ... but I know Who holds tomorrow ...

Wow - I found out yesterday that a PA who works for the surgeon who performed my spine surgery 4 years ago had a diving accident on July 4th and is now paralyzed.

I don't know him well but I know he's a great guy and he went over and above when I was recovering from my surgery.  Here he is - a young man himself - husband to a young bride and father to two young boys (I think they're both under 4 because his wife gave birth to their first son shortly after my surgery in 2006).  There he was - simply spending the holiday with his family ... enjoying time together.  He took one simple dive - probably a dive he'd performed a million times over the years but this time:  boom. 

His life has now changed forever.

In the blink of an eye!

Later today I go to Winco and I notice two teens in the line directly in front of me (both appeared to be under 16 years of age) - the boy is bagging the groceries that his sister has just loaded onto the belt.  She has the credit card and is waiting for the cashier to give her the final tally of their grocery bill. 

I find myself wondering, "Where is the adult in their life?"

She wheels up a few moments later ... a paraplegic.  (sigh*)  She had some use of her hands to activate her electric wheelchair but she had a brace around her neck and her legs were braced.  The two teens helping were so mature and funloving.  Their mom (or whomever this adult was to them) had done a great job raising them.

I was humbled.

Every morning when the alarm goes off I want to hit the snooze, roll over and go back to sleep.  I know I should walk or run or do a combination of both ... but I want to sleep in.  I get up because I know I should, because I have a goal, because I have to.

Tomorrow I will get up because ... I CAN! 

What the physician's assistant or this woman shopping tonight wouldn't give to hear that alarm sound and bound out of bed to take a brisk walk every morning.

So yes - again - I will walk for them tomorrow morning.  And I will pray that both will receive a miraculous healing. 

Life is short ... we don't know what tomorrow may bring.  We take moments for granted while we're making memories.

I hope I will begin to be more conscious of all the gifts I have in my life - my family, my home, my health, my ability to move ... just to name a few.

I will close for tonight but, as always, I will keep you ...

'posted'  ;-)

10 Steps to Start Running | Active.com

10 Steps to Start Running Active.com

This author (Jeff Galloway) has been HIGHLY recommended ... I've seen his name mentioned in articles I've read in magazines (such as Runner's World), recommended by the owner of Fleet Foot in Redding, CA, and on other websites I've browsed on the net.  Here you go:
*~*~*~*~*~*~*~*~*~*~

"Active Expert Jeff Galloway is a former Olympian, leading running coach and bestselling author of Marathon, Half-Marathon, Running--A Year Round Plan, Walking--The Complete Book and Galloway's Book on Running, 2nd Ed. These are available, autographed, from http://www.runinjuryfree.com/. Join Jeff's blog: http://www.jeffgallowayblog.com/."

*~*~*~*~*~*~*~*~*~*~
(NOTE: I just read, copied and pasted his bio in here and I'm pretty stoked he has a blog to follow! I'm joinin'!!) ;-)

Week 1

:-)

Good Morning (or Good Day ... or Good Evening ... depending on when you read this ... whoever "YOU" happen to be!) ~

Today marks the end of Week 1.  I have decided I like walking alright ... but running definitely isn't my first love.

Hmmm.

But - I want to participate in a 5k so ... I can't just get out there and do it one day ... I must train and plan ahead. 

Beyond that 5k, the invite to Georgia next summer is sooo inviting.  I would love to participate in that Iron Girl with my niece (and any other family members that decide they are game back there).  ha

And then ... beyond that ... I want to figure out what it is, fitness wise, that I enjoy.  I have always been intrigued by kayaking, paddle boating, I like bike riding but I'm not sure about bike riding/cycling for sport?  I LOVE LOVE LOVED aerobics ... especially step aerobics.  It sounds like the "latest/greatest craze" these days is Zumba and I think that incorporates a latin/salsa style music which I do not enjoy listening to.  I like 70-80's rock ... fast rock, easy listening ... but those oldies but goodies.  I wonder if there are any step aerobics classes out there like that or if I should hit eBay to see if I can find a step aerobics DVD that has what I'm looking for?

Decisions ... decisions.

Like the decision I need to make about going out front and weeding the yard.  I know I would sweat out there ... there are some bushes that really need to be trimmed (or removed).  It's already showing signs that it's going to be a hot one today ... no time like the present to get a jump on yard work I suppose.

Until later ... as always, I'll keep you ...

'posted'  ;-)

:-)

This morning I finally saw a number under 150 pounds.  Okay, it was 149 ... so not "that much" under 150 pounds but ... I'll take it!  ;-)

I have 24 pounds left to go before reaching my personal goal of 125 pounds ... that's do-able and this makes me smile!

I definitely think the workouts and training are helping ... I'm finding that weight loss is becoming secondary to exercise right now (i.e. - I'm not thinking so much about losing pounds as I am about getting in shape, toning up, preparing for a future race).  As a result, a fun side effect of the training and movement is weight loss and getting to my ultimate goal faster!  Woo Hoo.

Yep!  That's a good thing.

I'm all out of words for now but, as always, I'll keep you ...

'posted'!  ;-)

Why?

Today a co-worker asked me, "Why do you want to run a marathon ... ANY type of marathon - long distance, short distance ... ANY distance?"

I said, "I don't know ... I just wanna'."

As the day has gone on I have contemplated her simple and sincere question.  My answer remains the same ... I really don't know ...

I just wanna'.

Seriously - it's not like I've held onto a lifelong dream of crossing a finish line, of ripping through tape, of cheering crowds and whoops and hollars (well hold it - that seems kinda cool now that I stop to think about it ... )  lol

But seriously ... I am not a "has been" exercise/running enthusiast who is itching to get back to my glory days.  There are no athletic glory days in my past.  Granted - when I was in elementary school and on into what we called Jr. High (now most kids refer to this as middle school) I did LOVE running ... but even then I loved only short distances ... sprints.  I was quick back then -- and it wasn't until long legged Lydia Watson started at Manor that I actually had competition.  I was a quick short kid and I won races (such as we had them at a little private school).  But I've always preferred a quick 50 yard dash or a 4 person relay.  Long distance has never been my thing.  It still isn't.

When I got into high school I pretty much shriveled up socially after leaving Manor (I went from being an "it" girl in 9th grade to becoming a total "has been" by 10th! ha).  I would've enjoyed running short distances still and would've enjoyed softball and basketball ... maybe even volleyball ... but I wouldn't/didn't try out.  Too shy.  I tried out for the cheerleading squad (I had been head cheerleader at my previous school).  When I "only" made the lettergirl squad I had my mom call and get me off of that because I wasn't satisfied with being a lettergirl ... it was cheerleader or nothing for me.  How silly.  How immature.  How vain. 

Hindsight is, once again, 20/20, ey??

Soooo - now here I am ... 47 years of age.  Training for a marathon?  A 5K?  Longer maybe?  Why?

I dunno.

I just wanna'.

It's not for anybody else - it's for me. 

I need a little bit more of a reason because running seems boring to me everyday when I go out to train.  It is a mind game ... and I want to come up with more of a personal incentive to achieve this goal.

But I will.

Because ...

I just wanna'.

That's all for today ... and as always - I'll keep you ~

'posted' ...  ;-)

10 Running Rules to Remember | Active.com

10 Running Rules to Remember Active.com

8 Killer Ab Exercises | Active.com

8 Killer Ab Exercises Active.com

It's Official - TRAINING DAY #1

Today I officially began my training ... I am training for a 5K AND (possibly - the jury's out) an "Aflac Irongirl Triathlon" in Georgia.  The 5K is a go (still determining location/date - but somewhere in California the latter part of this year and sometime in the spring of 2011).  The Irongirl in Georgia is up in the air due to a few variables -- date, time, location, travel and sign-up expense, weather. 

Anyway - all that aside - I started this morning.  I did a 20 minute run/walk, followed by 10 push-ups, 20 sit-ups and 30 squats.  I have a long way to go but I have come a long way since I started my weight loss journey a little over 7 mos. ago. 

I have exactly 25 pounds to go to reach my personal goal weight of 125 pounds ... this morning I actually saw 149 on the scale but the second time I got on it (I always have to weigh twice for whatever reason??) it was back at 150.  I should've stuck with the one time weigh today!  (ha)

Okay - so that's it for today.  The "journey" has begun.  I can already see myself crossing that finish line for my first 5K.  That will just be the beginning ... the best is yet to come!

And as always, on this journey, I will keep YOU ...

posted!  ;-)

5K Training - Post 3 "Why You Should Schedule Sleep" | Active.com

Why You Should Schedule Sleep Active.com

5K Training - Post 1

What is the best way to train for a 5k for a beginner?

If you are a beginner and someone who has never run before, the best way to get started is to use the run-walk method introduced by the great Olympian: Jeff Galloway. The 5k run-walk method is the most popular method for a beginner to successfully train for a 5k.

5K RUN: 7-Week Training Schedule for Beginners

By Mayo Clinic staff

• Are you thinking about participating in a 5K (kilometer) run? Preparing for a race is a great way to add challenge to your fitness routine.
• A 5K run is 3.1 miles. To prepare for the run, consider using this 7-week training schedule, created by Olympian Jeff Galloway. If you prefer a slower pace, substitute walking for running. On days in which you choose between resting and walking, the length of the walk is up to you.

7-WEEK TRAINING SCHEDULE

WEEK 1:       

On run/walk days, walkers walk only.   Runners run for 15 seconds/walk for 45 seconds.

MON:          Run/walk 30 minutes

TUES:          Walk 30 minutes

WED:           Run/walk 30 minutes

THURS:       Walk 30 minutes

FRI:              Rest

SAT:             Run/walk 3 miles (4.8 km)

SUN:             Rest/walk

WEEK 2:

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

MON:          Run/walk 30 minutes

TUES:          Walk 30 minutes

WED:           Run/walk 30 minutes

THURS:       Walk 30 minutes

FRI:             Rest

SAT:            Run/walk 3.5 miles (5.6 km)

SUN:           Rest/walk

 

WEEK 3:

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

MON:          Run/walk 30 minutes

TUES:          Walk 30 minutes

WED:           Run/walk 30 minutes

THURS:       Walk 30 minutes

FRI:              Rest

SAT:             Run/walk 2 miles (3.2 km) with Magic Mile*

SUN:             Rest/ walk

WEEK 4:

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

MON:           Run/walk 30 minutes

TUES:           Walk 30 minutes

WED:            Run/walk 30 minutes

THURS:        Walk 30 minutes

FRI:               Rest

SAT:              Run/walk 4 miles (6.4 km)

SUN:              Rest/walk

WEEK 5

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

MON:            Run/walk 30 minutes

TUES:            Walk 30 minutes

WED:             Run/walk 30 minutes

THURS:         Walk 30 minutes

FRI:                Rest

SAT:               Run/walk 2 miles (3.2 km) with Magic Mile*             

SUN:               Rest/walk

WEEK 6

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

MON:            Run/walk 30 minutes

TUES:            Walk 30 minutes

WED:             Run/walk 30 minutes

THURS:         Walk 30 minutes

FRI:                Rest

SAT:               Run/walk 4.5 miles (7.2 km)

SUN:               Rest/walk

 

WEEK 7

On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.

MON:           Run/walk 30 minutes 

TUES:           Walk 30 minutes

WED:            Run/walk 30 minutes

THURS:        Walk 30 minutes

FRI:               Rest

SAT:              5K run

SUN:             Rest/ walk

CREDIT: Galloway, J. Jeff Galloway's 5K/10K Running. Aachen, Germany: Meyer & Meyer Sport; 2008:38. Used with permission.

  

*

The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual ~ then run or walk one mile (1,600 meters) slightly faster than your normal pace. Time your one-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual — then try to beat your previous one-mile run/walk time. Your 5K race pace should be one to two minutes slower than your fastest Magic Mile time

Information/excerpts found in this post are from the following websites:

• http://www.mayoclinic.com/health/5k-run/SM00061
• http://www.half-marathon-running.com/5K-training.html

My contribution was simply exercising my REtyping skill!  (lol)   ALL info. in this blog is retyped especially for y-o-u but alas, sadly, none of this was written by yours truly!

The Stages of Change (copied from a Livestrong e-mail)

The Stages of Change:  Understanding Your Motivation

Overview

People often expect to make changes in their lives quickly. "I'll go to the gym five times a week," they say, or "It's no big deal to cut out sugar." And then reality hits, the fatigue sets in and the cookies start calling from the cupboards. Whether it's starting a new exercise program, learning communication skills or a career transition, understanding how change works can help you find and maintain your motivation.

Six Stages of Change

According to University of Rhode Island researchers James Prochaska and Carlo DiClemente, there are six stages of change: pre-contemplation is the mindset before you even think about making a change; contemplation is the stage in which you start to think about making a change; preparation is the stage during which you start to get ready for a change; action is when you are in the midst of changing; maintenance is remaining consistent with your new behaviors; and relapse (which people tend not to realize is one of the stages of change) is falling back on former behaviors.

Planning for Change

To best set yourself up for lasting change, there are several things for which you can plan. Gathering resources and information about the change you want to incur can put you on the path to success. Asking yourself what in your life will need to look different and what are the specific steps you need to reach your goal will help as well. Getting really detailed and breaking your goal into the smallest objectives possible is a great way to ensure being less overwhelmed with the process.

Stage Shifting

Once you figure out where you are in the stages of change, think about what you might need to transition from one stage to the other. Maybe you've been exercising with regularity, but the flu set you back two weeks so your new habit has suffered a setback. How will you get yourself back to your regimen? Taking a step back and an objective assessment of where you are can help you refocus on what you need to budge. It doesn't have to be a big thing that gets you going, because solid change usually comes from a gradual process.

Relapse

It is completely normal to lapse into former behaviors. If you notice that you've slipped, instead of beating yourself up, consider relapse as an opportunity to examine what helped you succeed and what were your blockades. Coming up with a new plan to address obstacles, whether they are old or new, may give you the adjustment you need to dive back into your new behavior.

Support

Rarely do people make it through changes without support. Look at the people, institutions and environments in which you interact and ask yourself which are helpful and which may be detrimental to you. Setting your sights on positive influences and asking for help will assist you in your new behaviors. No doubt, if you have the bug, you can do it alone; but why struggle when there are likely many people just like you with whom you can share the efforts of the challenge and the celebrations of success?

*Thanks to livestrong.com for this article in my e-mail this morning!  For more information go to:  http://www.livestrong.com/article/22794-stages-change-understanding-motivation/?utm_source=junenewsletter&utm_medium=email&utm_campaign=100629#ixzz0sGckGOmB