Mirrors (10)

Dear Friend,

I don't like mirrors. I think I spend about a half an hour a day, total, looking at myself in the mirror. I need like 10 minutes to dry my hair, a few minutes for makeup, and a quick check after I get dressed to make sure everything is covered. I might check my teeth after lunch (Since none of my co-workers ever tell me if I have a shrub of spinach sticking out of my teeth) and I'll make sure my hair isn't all over the place around 2pm but I don't ever make eye contact with myself. Is that weird? The funny thing is I never knew about my aversion to mirrors until I joined my gym. There are mirrors EVERYWHERE, friend. It's so hard to ignore myself when I'm staring back at myself every where I turn.

Finding myself surrounded by mirrors was hard for me in the beginning. I liked the ignorant bliss of denial. I had an image in my head of what I looked like. Unfortunately, that image was outdated. I'd gotten around that reality by always volunteering to be the one to take the pictures so I didn't have to be in the pictures. I bought loose fitting clothes so I could live in the illusion that I was losing weight. I put up lots of walls. I surrounded myself with a warm fuzzy blanket of denial.

The road to becoming truly healthy means having the courage to tear down the walls you have surrounded yourself with. You have to be able to honestly face every flaw and weakness in order to get stronger. This is terrifying, friend. It means making eye contact with the person in the mirror. It means rolling up your sleeves and having the nerve to get to work.

My outside self still doesn't match my inside self. I have been working out for two years now. I am certainly stronger and healthier and I look better but I still don't like those damn mirrors. I'm not sure why, friend. I understand the purpose of mirrors in the gym. They are for checking your form while performing certain exercises so you don't injure yourself. However, right now, all they do is remind me of how far I have left to go. Every time I squat, "Oh, hello love handles!" Every time I punch, "Hello, batwings!" I wish gyms could have a room for beginners where the mirrors were those carnival mirrors that made you look tall and skinny. Then when you built up enough confidence and self-esteem you could graduate to a room with more honest mirrors because you were more emotionally prepared for it.

I still don't make eye contact with myself in the gym mirrors, friend, even after two years. That's something I'll need to dig a little deeper to understand. Perhaps I need to forgive myself for all the years of neglect. Forgiveness, for me, takes time.

In the meantime, I'm hoping actions speak louder than words. I'm working really hard to get my health back. I keep trying to find different ways to encourage and love myself. Any successful partnership will tell you that it's all the little things you do for each other that matter. All the positive nouns like kindness, thoughtfulness, and honesty help to create a strong and healthy relationship. The same goes for how we treat our inner selves. In our fast paced worlds we often forget that the person staring back at us in the mirror needs our attention too.

                                                      

There are things that I do look for in the gym mirror. For example, I check the mirrors to see how big my sweat ring is. I know that sounds gross, friend, but I'm proud of that sweat ring. If I can get it down to my waist I know I've had an epic workout. I also know that I will never give up on myself. I love who I am becoming. I hope you don't give up on yourself either, friend. Keep going! We'll get there together. Slow and steady progress is best but you have to take that first step. 

XO, Robin

p.s. if you want to learn more about health and wellness please like my Facebook page Oh my Quad!

Gimmicks (9)

Dear Friend,

Have you ever fallen prey to a fad diet or weight loss gimmick? I have. It's embarrassing to admit but I've spent lots of money on whatever the latest 'lose weight quick' products were over the years. You do crazy things when you're desperate to lose weight.

I think the worst product I tried was a dietary supplement that I took in pill form. I had to take 4 pills twice a day (and that was a minimum dose). I took it for a few months religiously. I don't recall having any major weight loss. I may have lost 10 pounds total thanks to less pizza and ice cream, but it was the hope of weight loss that kept me buying more. I was morbidly obese and I was frantic for any kind of results. I think at that time I felt like I was at least doing something by taking the pills. There was the hope that the pounds would just fall off and I'd be slim by summer.

Then I started seeing stories on line of people suffering major health issues from taking this particular supplement. I read about cases of young and healthy people having heart attacks, liver problems, seizures and a muscle damaging condition called rhabdomyolysis (however you pronounce that). I got scared because I had started experiencing heart palpitations while I was just sitting on the couch! I stopped taking it right away.

Unlike drug manufacturers, the makers of dietary supplements don't have to show that their products are safe or effective before selling them. What?!? That's bonkers! I always thought that if it's in the store it must be safe. The bottom line is that there are no magic pills for losing weight. The worst part about diet supplements is that most of them have caffeine as a primary ingredient. Imagine taking the diet supplements AND drinking your coffee, tea, energy drink, pre-workout or all of the above!? Our bodies are not designed to be hopped up on caffeine 24/7.

Consuming caffeine in low to moderate doses isn't bad for us but most people consume way too much, myself included. Adults can consume 200 mg to 300 mg of caffeine a day without experiencing any ill side effects. Of course, if you're more sensitive to caffeine that number will be lower.

Except who actually pays attention to how much caffeine they drink in a day? I never used to until recently. Do you know how much caffeine is in your drink, friend? My favorite after work tea drink has 120 mg of caffeine. At work I like green tea which has about 45 mg per k-cup. I usually have 2 at work (on average) and 1 after work drink. That equals 210 mg of caffeine consumed daily. That's below the 300 mg upper limit the FDA recommends and that's much better than the 500 to 600 mg of caffeine I used to drink in a day. It's easy to have too much if you're not paying attention.

Did you know that caffeine can cause fatigue? That seems like something you would say on backwards day but it's true. If you are drinking too much caffeine it can also cause anxiety, insomnia, and digestive issues just to name a few. Here is a great article that talks about some of the side effects: 9 Side Effects of Too Much Caffeine and here is another: The Maximum Daily Dosage of caffeine

I know life is better with a little caffeine in the morning. Most of us drink some form of caffeine to get going and that's okay. You can do a google search "how much caffeine is in..." and quickly tally up the amounts in the beverages you drink. Take a moment to think about how much you consume on average. Are you in the danger zone, friend? I was! I cut way back and guess what? I can't remember the last time I yawned at work. I may reduce my consumption even more after writing this entry. Remember, all things in moderation. Your body needs rest to perform at it's best and exercise is a great substitute to caffeine when you need more energy. Did I really just say that?? lol.

XO, Robin

P.S. If you want to learn more about health and wellness check out my Facebook page Oh my Quad!

P.P.S I may look into buying a pair of those wonder sauna hot pants shown in the first picture above! Whose with me?

Fast Feet! (8)

Dear Friend,

Have you ever done something that made you stop and say, "Whoa, did I just do that!?" It's difficult to surprise yourself but it does happen. I love those moments, friend. Those are moments that cultivate self pride.

I'm not talking about the kind of pride that ruins everything. I'm talking about the pride that makes your chest swell with self love where there wasn't any before. The kind of pride that acts as an affirmation that yes you CAN do the thing you didn't think you could do. That kind of pride is an emotional, healing sense of pride in yourself. It's a humbling birth of inner strength.

Improving your fitness is hard work. You have to push yourself and challenge your comfort zone. That's scary, friend. I don't know about you but I like my comfort zone.  I have boundaries in my brain that have danger and warning signs all along that imaginary perimeter. What happens when we are brave enough to go beyond those self imposed perimeters? Or better yet what happens when we get distracted and forget those barriers are there at all?

I started taking a new cardio class at the beginning of 2018. It was really hard for me but as the quote says, "if it doesn't challenge you it doesn't change you". The class is a step class called BLAST. I had zero confidence in that class in the beginning. I used the lowest step platform (they come in different heights) and sometimes I would just do the moves on the floor because some of the moves are so fast and complicated that I was afraid I would trip over the step and fall on my face. I usually stood towards the back of the class so that I didn’t  mess anyone else up when I got confused.

The instructors give lots of options for beginners like me. I took this class two days a week, sometimes three when I was feeling energetic, to help improve my stamina and leg strength. All year there was one move that I just couldn't seem to master. It's called fast feet.

I'm not sure how to explain this move, friend, but the move happens to the count of three and it's fast. It involves a flurry of steps with your right and left feet up and over your step then back again. My brain was just too tired after a long day at work to be able to process all the motions while also getting the timing right. I'm sure I was over thinking it because it truly is a simple move its just quick.

Bottom line, I was stuck doing the split walk option while everyone else was flying over their steps with fast feet. They looked so cool and athletic while I felt kind of lame just hopping on one side of my step. We all have to start somewhere, friend!

The other day, I was in class and I was struggling with my monkey mind. You know what that is, right friend? It's when your mind jumps around from one subject to the next overwhelmed because you may have a lot going on in your life at that moment. For example, maybe your Mom volunteered you to host your very first Thanksgiving dinner for nine people when you have never hosted before and you just moved into your place and don't even have enough furniture or dishes for nine let alone know how to cook everything!

*deep breathe...

Anyway, I was lost in my thoughts going through the motions when suddenly I realized I was doing fast feet...

OH MY GOD I'M DOING FAST FEEEEEEEEEETTT!!!!!!!!!!! I'm not going to lie, I got a little choked up but I kept on going. It was thrilling! You should have seen the smile I had on my face. I wanted to scream and dance I was so excited about the fact that I could finally do fast feet! I wanted to wave at the instructor like a little kid and say, "Katie, Look at me!! I'm doing it!!!" I mean it's silly really. I was bound to get it eventually but the joy I felt in that moment was 100% awesome, friend. While my brain was distracted my body got the job done. Don't think about it. Don't stress about it. Just do it! Woot!

We have to be proud of every step forward that we take. Otherwise we'll lose our momentum. Plateaus are infuriating but in those plateaus are small triumphs that should be celebrated. Are you able to recognize those moments in your own wellness journey? I hope so. Do they make you happy? They should! You've been working so hard you deserve that smile on your face, friend. *high five! See you in Blast Class.

XO, Robin

P.S. If you want to learn more about health and wellness check out my Facebook page Oh my Quad!

P.P.S. Thanksgiving was amazing!

Progress - Slow and Steady (7)

Dear Friend,

Have you ever worked hard on something for a long time only to be disappointed by the results? Did you give up too soon?

A couple of years ago I decided to go for a hike. The website for the hike I chose said it was a 1.25 mile walk to a tower with a view. That didn't sound so bad.

I arrived in the morning to discover a number of other vehicles parked at the entrance of the wooded trail. I grabbed my water bottle and walked confidently to the start of the trail. It was a perfect day. The sun was shining, there were white puffy clouds in the sky. The trees danced in the breeze while birds sang and fluttered between branches. Truly, all that was missing was a singing Disney princess. I was so happy I had decided to go for a hike.

The people passing me on their way back to their cars were friendly. They'd say, "good morning" and "Nice day for a hike". A few minutes farther down the path I met one guy who smiled and said' "You can do it!" as he walked by. I wasn't sure what he meant by that but I appreciated his support. That's when I noticed the grade of the trail beginning to rise.

*Insert horror movie scream here.

The once serene walking path turned into a sweaty blurred nightmare for me. Thanks to the constant steep up hill climb my legs and lungs were burning. I was struggling with my brains constant demand to turn around and go back down to the car and go home. Sweat was pouring down my face and back. I think I even started drooling at one point. (joking...I think) I definitely drank all of my water. It was awful. I was so embarrassed because people were speed walking passed me as I gasped for air. I'd smile and wave at them when they looked at me with concern but truly I just wanted to cry. How had I become so fat and so unfit. Every step included a soundtrack of laboured breathing.

I finally came to the top. It was a level plateau facing west. I tried to will my racing heart to slowdown. It felt like it was going to jump out of my chest. Once I composed myself a bit I stepped forward to take in the view. It was... disappointing. There were trees in the way and there wasn't much to see. The view wasn't what I had imagined it to be. I kicked a rock over the edge and thought of a few choices words. I was mad for having put myself through such a humiliating experience for a crappy view. I was exhausted. I made up my mind to climb back down and go home. I was thirsty and I wanted the ice cream that was in my freezer.

When I turned to leave I noticed people continuing up another trail. I hadn't reached the top after all. I was standing at the curve of the trail and could see both up, to my right, and down, to my left.

My shoulders slumped. Damn it.

Well, now I was faced with a dilemma. If I went back down I'd be quitting. I wasn't a quitter. I didn't want to be a quitter but I was tired and I was out of water on a hot summer day. I stared at my empty bottle with feelings of dismay.

I have noticed that at pivotal times in my life the Universe will send me a 'sign'.  I don't always recognize them or know what they mean but this one was pretty clear. A woman with salt and pepper colored hair and lots of laugh lines around her eyes came walking right over to me. She handed me a bottle of water and said, "Here, I have an extra. See you at the top, sweetie! You're almost there." She walked away and didn't look back. I was awestruck with sudden emotion and barely remembered to thank her. It was clear to me then that there was nothing else I could do. I had to go on. I left that plateau behind and I kept climbing uphill, slow and steady. I must say the view from the top was worth every breathless step .

They tell me that patience is a virtue. I don't know who they are but I wonder if they have ever been tested to the point of wanting to quit. Do you know what that feels like, friend?

There are times in any journey when you get so tired and worn out that all you want to do is stop. You look around and think is it really worth it? Why am I putting myself through all of this? That's just your snarky brain talking.

I have been working out now for two and half years. My weight loss has stalled and I'm struggling with being satisfied with my results. There are times when I start to believe my brains negative propaganda. That's when I think about that hike, friend. I have to keep reminding myself that when it comes to health and wellness there are definitely plateaus. It happens for lots of reasons and those reasons are different for everyone, friend. I also have to keep reminding myself of how far I have come. I have lost 50 pounds! I have lost inches everywhere. I have lowered my bad cholesterol, a lot, and have been able to get off of two medications. The food I eat now actually has nutritional value. I feel so much better and happier than I did those two and half years ago, friend. Slow and steady progress is worth it. In our fast paced world slow and steady forces you to appreciate every step. The reward is more meaningful and valuable when you have to work hard for it.

I hope that if you experience a plateau in your health and wellness, friend, that you remember to change your perspective. Look around you and try a different approach. Don't quit just because you don't like the view from where you are. Keep going! You're closer than you were yesterday, friend! Here, take this bottle of water. I brought extra today. See you at the top, friend. We're almost there.

XO, Robin

P.S. If you want to learn more about health and wellness check out my Facebook page Oh my Quad!

Commitment (6)

Dear Friend,

Do you have any exercise equipment at home? Do you use it?

I used to have an exercise bike. My old house was a tiny 525 square feet. In my cozy living room I had an exercise bike in the corner. I had bought the bike right after moving in. It was great!! I got a good deal on it. I had big plans of losing lots of weight and getting into shape.

I think I had racked up about 232 miles on it .... in 12 years.

The truth was I had good intentions. I used it everyday for the first couple of weeks then maybe a couple miles here or there. After a while I gave up all together and started hanging my coat on it and I put holiday decorations on it as a joke. I dusted it off before people came over so they would think I actually used it. I'd stare at it now and then with a pang of guilt while watching TV but it was never quite enough to get me off my butt and onto the seat.

I am someone who has a terrible time committing to myself. I can easily exhaust myself helping other people meet their goals while mine get swept under the carpet. When I decided to work on getting healthy I knew I needed to find a gym. I needed help. I needed the accountability of a community.

Finding the right gym was my first goal. I went through a few bad experiences and cancelled memberships before finding the right fit. Please know there is a right fit, friend, but it isn't the same for everyone! You may not like my gym and I may not like yours. I new immediately my gym was right for me because it actually had a staff of encouraging and motivating people who were educated in the health and wellness industry, either academically or through personal experience or both. I had found my accountability community.

I worked with a personal trainer to keep motivated and to learn how to navigate the equipment. I didn't know the first thing about working out. It takes about a month to form a habit. I wanted to make sure going to the gym became my new habit. My brain is resistant to change so I trained with my trainer for just over a year. It was FUN.

In that time I learned a lot about myself and what I could actually do. Not what my brain said I could do or liked. For example, I LOVE free weights. who knew? Not me. I was just as shocked as anyone. I love how strong I feel when I do chest presses and dead lifts. I was amazed to see how strong I actually was! I am not a competitive person but I love the sideways glances I get when I pick up a heavier dumb bell. It makes me proud of myself and all the work I've put into getting stronger. Admittedly, this area of the gym could use more of my attention but I've been a little distracted. You see, I've also discovered my love of cardio. I can't deny the improvement to my stamina because of it.

  

My gym has an amazing cardio staff too. We have such a good time getting rowdy in class (and by rowdy I mean clapping and cheering each other on). My favorite class is Fight class. Can you believe it, Friend? Fight class. I am not a violent person but something in that class brings out all the joy in me. Maybe it's the idea of round house kicking my stress or punching every pound of fat in the face! I repeat I'm not a violent person. I just can't stop smiling in class which doesn't make my jabs and hooks very intimidating but I feel fantastic.

Ultimately, isn't that the goal? Improving our health and how we feel? If we aren't feeling good it becomes nearly impossible to motivate ourselves to get fit. It is so important to find the fun in everything we do but especially when you work out. Yes, friend, I know that sounds weird. What's fun about 'no pain no gain', right? I mean I used to hate working out. Then I watched a healthy adult slowly lose the ability to walk and talk before passing away. That changed my perspective to, "I'm so happy I can work out." Life is short. I want to be able to enjoy every minute of it to the best of my ability.

Find a work out tribe and devote yourself to them, friend. Find a tribe that is positive and encouraging - there is no time for drama! These people will be your accountability community and the tribe you choose can make all the difference to your success. You can do it!

XO, Robin

P.S. If you want to learn more about health and wellness check out my Facebook page Oh my Quad!

5k's (5)

Dear Friend,

Have you ever completed a road race?

December 2016 I was still considered morbidly obese. I had lost about 20 pounds at that point but I was far from fit. One day I saw a group of runners enter the coffee shop where I was sitting. Their energy was contagious. They looked like they had been running for miles but their conversation was animated with lots of laughter. They were bright and colorful. I wanted to be a member of that group so bad, friend. I had a fleeting timid thought of, "Maybe I could do a 5K?" My brain shut that thought right down by reminding me I couldn't run. I watched the runners gather their things and leave. I felt deflated.

Then, thanks to kismet, I read an article that changed my outlook. It talked about doing the things that your brain talks you out of. It said that if you have a thought of wanting to do something new DO IT! Don't be afraid. Don't wait for your brain to list all the reasons why you shouldn't do it. Like the impressive Nike slogan says, JUST DO IT! I was so inspired that I immediately looked online for upcoming 5K races. The first one I found that fit my schedule was The Arena Attack in Hartford on January 21, 2017. I registered without hesitation. I was in a race with my negative Nelly brain and, for once, I wanted to win. I felt like this was a test.

When I received my confirmation email I stared at it with a smile on my face as a slow panic crept in. I thought to myself, "What have I done." I stood up and collected my things then went out to my car for a little deep breathing. I was scared. I had just registered to do something that I had never done. I wasn't a runner. What was I thinking?!

However, I'm the type of person that commits. When I say I'm going to do something I do it. This was different. This was something I needed to prove to myself that I could do. I didn't tell anyone I was doing it until just before the race. I told my trainer (Hi Kyle) because I was really nervous about it. He said, "You got this, no problem." Oh great, now I couldn't back out because I didn't want to disappoint my trainer.

The day of the race I woke up early and found parking in Hartford near the arena. This race was perfect for my first race. It's an annual race. You run indoors on a flat surface that is an oval shaped course. You simply run around the outside concourse of the arena and there are bathrooms! I checked in, got my bib and this little gadget I had to put on my shoe. I looked around at the other runners to figure out where I was supposed to put my bib. I was a complete novice, friend. People were stretching and walking and talking about their other races while I stood off to the side trying not to freak out and stab myself with the safety pins. Did I mention there was a time limit for this 5K? Since they were also running a 10k, half marathon and marathon on the same day and same course the 5K people had to be done in 50 minutes or less... no pressure Miss sedentary.

The organizer, Scott, gave a wonderful pep talk and told us to have FUN. Then, before I could run away, we were off. I was doing it. I was participating in a 5K. I was so freaking proud of myself that I had a rush of adrenaline. I did my best to keep up with people in the beginning but it was quickly apparent to me that I would be the caboose. That's totally okay because I was now determined to finish and at least I wasn't sitting home on the couch. The only competition I had that day was with myself. There was music playing to help distract me and there were little cheerleaders scattered around the course to encourage me when my energy flagged. I heard my name a lot that day followed by cheers of, "YOU CAN DO IT!!". Thanks, kid!

I was struggling at the end. My legs hurt and my lungs were on fire. It was me and another lady who hadn't stopped once. We had taken turns passing each other and encouraging each other. Usually it was just a high five because we were both panting. She was amazing and found a burst of energy reserve to finish the race strong. She gave me a thumbs up and pulled away. I was so happy for her but I just couldn't do it. I was spent. My brain was engaged and telling me I was tired and couldn't run anymore. I didn't have anything left. I slowed to a staggering walk.

That's when the article popped back into my head. I remembered how it identified our brains as liars. That's all I needed. I told my brain to shut up! (I really don't like that phrase but sometimes strong language is needed when dealing with your brain) I exhaled and prayed I wouldn't trip then I started running again. It was slow and haggard but I was doing it. I crossed the line with a few minutes to spare.

I vaguely remember someone handing me a finisher medal and some water. I just kept walking. I walked all the way to my car. I was afraid that if I stopped I wouldn't get going again. My brain kept repeating the words, "I can't believe I just did that." in shocked disbelief.

When I reached my car I took a selfie and sent it to the world. The endorphins were kicking in and I was on cloud nine. I was so proud of myself. I had done something that my brain said I couldn't do. Friend, I wore that big round metal finisher medal all day like a nineties rap star. I ran my chores and did my laundry and washed my dishes all while wearing it around my neck. I may have even given it a smooch a couple of times because I now had tangible evidence that I could accomplish anything. The body achieves what the mind believes, friend.

I've completed quite a few races since that first race. I love the pride I feel when I cross that finish line. I still can't run the whole race but I'm getting healthier every day. I love how encouraging and faithful the running community is for each other. I love the emotion I see on other beginner runners who are crossing the finish line for the first time. I get choked up because I remember how great that feels. When was the last time you felt proud of yourself, friend? It's a wonderful feeling and I hope you find ways to cultivate it.

XO, Robin

P.S. If you want to learn more about health and wellness check out my Facebook page Oh my Quad!

Foam Rolling (4)

Dear Friend,

Have you heard of 'foam rolling'? When I first joined my gym my amazing personal trainer (Hi Kyle) introduced me to foam rolling. He demonstrated how to use it and told me how it helped to ease sore muscles. He made it look easy. I on the other hand was morbidly obese. I couldn't even sit on the floor 'Indian style' without falling backwards. My core strength was non existent. Needless to say, I tried to do what he showed me but it was a disaster. I didn't have the strength to hold myself up on this squishy tube thingy, that had gone a little flat under my weight, while also rolling slowly forwards and backwards. It was very awkward. I was embarrassed and devastated that I couldn't do it. This silly little tube of foam proved beyond a shadow of a doubt just how out of shape I truly was. I wound up feeling worse about myself... temporarily. 

After wallowing in defeat for a few days I went on line and discovered that they have all kinds of rollers that aren't necessarily made of foam. I thought I could buy one of the harder plastic rollers and that would be easier to roll with my considerable weight on it. When it arrived I the tube was indeed made of a harder plastic with nubbies around the outside but it was hollow with an end cap on each end. I lived in a really small house at the time so I didn't have a lot of room between furniture. I made space and stretched out on the floor. I found some suggestions on my phone for beginner foam rolling...

Are you kidding me? Look at that picture, friend. That's basically a side plank. Look how happy and sassy she is with her hand on her hip. Did I mention I had no core strength? Whatever, the gauntlet had been thrown. I felt like this picture was mocking me and I'm stubborn so I was determined to try it. I lowered my self to the floor, positioned myself on the roller and started to roll. I was actually doing it! Then, my over-sized t-shirt got tangled around the roller. Don't ask, friend, I have no idea how that happened. When I tried to untangle myself by raising my hip I realized I couldn't support my weight and plopped back onto the roller. That's when the end caps shot off and ricocheted off of my TV and bookcase. I didn't foam roll again for almost a year.

During that year I ramped up my cardio participation while also doing weight training and I started completing 5K's. I lost fifty pounds but my legs were sore all the time. Stretching and getting a massage helped but I can't afford to have a massage every week or even every month and stretching never felt like enough. I had to revisit foam rolling. I was hesitant.   

While buying a new pair of sneakers I commented on how sore my calves were. The employee, who I can also call friend (Hi Debbie!), grabbed a hand held device with rollers on it. She called it an Adaday roller. It was life changing, friend. I sat on the bench while she sat in front of me and rolled this hand held roller up and down my calf. It felt so good. I was thrilled because that meant I didn't have to lay on the floor like a beached whale. 

Thanks to google I discovered there are lots of other options that are hand held!! I was so focused on the tube style foam roller you use on the floor that I had no idea there were other gadgets and gizmos that served the same purpose!! 

 

Hallelujah!!!

Seriously, friend, rolling out your muscles is beneficial. This article explains some of the reasons why: Top 10 benefits of foam rolling The more I exercise (and the older I get) I realize how important stretching and rolling out your muscles is to staying strong and injury free. Don't neglect the recovery stage of exercise, friend. I did and it slowed me down. I hope you can learn from my mistakes.

XO, Robin

p.s. if you want to learn more about health and wellness check out my Facebook page: Oh my Quad!

   

Cheat Meals (3)

Dear Friend,

How do you feel about cheat meals? First of all the word cheat is awful. I don't like it. It makes me feel like I'm doing something bad or sneaky. The other issue I have with cheat meals is they tend to derail me. I mean, if you can eat a donut and not have a hot chocolate topped with whipped cream to go with it I bow to your will power. If you can have a vanilla chai and not get the chocolate covered graham crackers that are staring at you from the register, great job! If you can buy a pint of chocolate peanut butter ice cream and not eat the whole thing in one sitting I admire your strength. Ice cream... my weakness.

Thankfully, there are healthier options for us to have as treats. The first thing I had to learn about 'dieting' was to not think of it as 'dieting'. The food we put in our mouths is fuel for the complicated machine that is our body. If you think of it as a diet it becomes restrictive and difficult. That's when food becomes the villain. While struggling with my own food choices I was shocked the first time I heard the term 'cheat meal'. I read about it on line and found there were two camps of thought on this. Some think its a great idea while others say no way.

Here's an interesting article about 'cheat meals' The do's and don'ts of cheat meals, according to nutrition experts

For me, a cheat meal doesn't work. Once I indulge in a cheat meal I start rationalizing cheat snacks, cheat drinks (my favorite drink, at the place that shall not be named, is 450 calories!), and the next thing I know I'm way over my calorie intake for the day and I have to start all over. Cheat meals aren't worth it to me. I would much rather train myself to enjoy the food I'm eating that's healthy for me. I want to break the chain to processed foods and sugar. It's incredibly difficult!! I've messed up a lot but I've also found ways to succeed. I have two words for you... roasted vegetables. This is coming from a human who used to live for meat and potatoes. I rarely ate veggies or fruit. Then I heard a friend talking about how she loves to roast veggies. (Hi Sara!) The first time I roasted a tray of veggies I almost ate the whole tray. Oh my Gawd! They were so gooood! I LOVE vegetables now! Not to mention they were incredibly easy to cook. When I roast veggies their flavor is amazing and you can experiment with herbs and spices. Here's a great little video that helped me out when I was just starting: Roasted Veggies tutorial

Who needs a cheat meal when you can have roasted vegetables instead?! Yes I know that sounds crazy but if I can be converted anyone can. This is why we need each other, friend. I used to hate vegetables. Then I surrounded myself with people who helped me change my perspective about veggies. It's made a big difference to my health, that's for sure. I still have hiccups, otherwise known as Reeses peanut butter cups, but I'm getting better every day, friend. Thank you for your support :).

XO, Robin

p.s. want to learn more about health and wellness? visit my Facebook page Oh my Quad!

Self Love (2)

Dear Friend,

Why am I so hard on myself? I'm critical of every flaw and failure. I give all my love and kindness away to other people and don't keep any for myself. I look in the mirror and sigh with disappointment. I plan my meals and calculate my macros. I step on the scale and want to cry. I take my measurements and cringe as I write the numbers. I'm surrounded by numbers. When did I start defining myself by numbers? How did this happen? I'm so much more valuable than a number and I hope you know that are you too, friend. Self love is just as important as nutrition and exercise.

Love is a four letter word but it holds the universe in its definition. It means something different to each and every person. It is a powerful word that represents an even more powerful emotion. I was raised with the understanding that love, real love, is patient. Love is kind. It does not envy, it does not boast, it is not easily angered, it keeps no record of wrongs. It always protects, always trusts, always hopes, always perseveres. Real love never fails.

In our rushed and frenzied lives how often do we forget to 'just love' ourselves?  It's easy once you commit to the idea of letting go of everything that doesn't fit the definition of love. Let go of your preconceived ideas of how you, and the people around you, should behave. Don't lower your standards JUST LOVE yourself through all your highs and lows. We all make mistakes and bad choices. You'll be amazed at how freeing it is to accept people for who they are not what you want them to be, yourself included. Everyone is struggling with something. Think about how you talk to yourself. Are you loving and patient? Do you encourage yourself or tell yourself you're doing well? If you are that's fantastic! I'm so proud of you! If you aren't, give it a try. It could make all the difference between quitting and succeeding.

I saw this video the other day about two plants; one that was bullied and one that was encouraged. The results they shared after thirty days were an ah ha moment for me. You can watch the video and read about the experiment here: IKEA Plant experiment

Imagine how much happier we would be if kindness and encouragement started from within. Check in with your inner monologue, Are you kind to yourself? Do you know how to be kind to yourself? Need some ideas to get you started? check out this list: 40 ways to practice self kindness or make your own and start today.

We have seen what a difference hearing loving words can make to a plant. Think of how it could affect a human being like you, friend. Take a deep breath. You really are doing a great job!

XO, Robin

p.s. want to learn more about health and wellness? Visit my Facebook page Oh my Quad!

Stairs (1)

Dear Friend,

In case you didn't know, I grew up on the water. My parents house sits on a bank high above the river. In order to get down to the beach I'd have to go down two flights of stairs with a landing in the middle. I'd run up and down those stairs with glee in my heart and energy to spare.

In college, I was an RA who lived on the third floor. We didn't have an elevator in the dorm. I had to climb the stairs to get to my room. I had to climb the stairs to do my rounds. I was always climbing those stairs but they made me feel good. I'd make a game of it. I'd jump and skip up the stairs and run down the other side. I was in the best shape of my life because of the fun I'd had on those stairs. Then something changed. I guess I became an adult. I entered the 'real world'. I got a job. I got married. I forgot how to have fun. I got divorced. I turned thirty, gasp. I had started avoiding stairs and I started gaining weight.

It didn't happen all at once. I had simply made a subconscious decision to start using the escalator or hop in the elevator. It was easier and faster. I always looked for short cuts. I'd go to the store and park as close to the door as I could because I was tired. Tired became depressed. It was a slow and steady decline into a sedentary life. Before I knew it I was morbidly obese. My doctor wasn't happy. I wasn't happy. I didn't recognize myself in pictures. I felt trapped in my own body and I was getting desperate.

Stairs can symbolize a lot of things in life. The more I think about it I think that each decade of my life can be categorized by stairs. Am I climbing higher towards success and my dreams? Am I Climbing higher towards becoming a better person? Am I descending because of bad choices or stupid mistakes? Or am I stuck on a landing, not rising or falling, just existing.

My thirties were definitely a landing. I didn't know what to do. I didn't know what I wanted. I didn't know where to go or how to fix it. I just wanted to be invisible. I didn't care. Then something tragic happened. There was a death in my family that brought me to a full stop. It was like a slap across the face that forced my eyes wide open. It made me look over the landscape of my life and take stock. I didn't like what I saw and that made me furious because I am in charge of my life, no one else. I decide how active I am. I decide what I eat. I decide every aspect of my health and wellness. Me. I had just buried someone who had spent two years fighting a horrible disease and yet here I was slowly killing myself with inactivity and poor diet when I was otherwise perfectly healthy. How dare I do that to myself?!

At first I cried. Then I was really mad. Then I became determined to improve my health and well being. I wrote an emotional apology letter to myself and had to forgive myself for years of neglect. I had lost my smile somewhere on that stupid landing and that wasn't okay with me. I was seeing clearly for the first time in years.

I decided to join a gym. Once I mustered up the courage to walk through the front door I was faced with my first decision. Do I take the elevator to the second floor or climb the stairs? I stood there for only a moment before I chose to climb the stairs. I was out of breath when I reached the top but a funny thing happened... a little smile pricked the corners of my mouth. Now, after two years, I am running, jumping, hopping and skipping up those stairs. I'm smiling at everything and everyone because I am truly happy that I am finally climbing again. With every step I take I'm lifting my spirits, improving my health and finding new ways to love myself just as I am and will become. I've got my smile back.

I'm not sure where these stairs are going to lead me and that's kind of scary but I'm excited to meet the positive people who are climbing them with me. Everyone I have met so far has cheered for me, been kind, motivating and encouraging to me. It's hard climbing these stairs but I'm not alone. I have you, friend, and I am positive that together we'll make it to the top and we'll have FUN.

XO, Robin

p.s. want to learn more about health and wellness? visit my Facebook page Oh my Quad!