The F Word

First off, there does not need to be a disclaimer with this article.  I am not TALKING about that word, I am talking about the OTHER word.

Fat.

Everyone has said and used it to describe themselves.  (If you have not, props to you!) I know I have stood in the front of the mirror and said, "I look fat in this." When someone else uses the term to describe you, it takes on a different impact. Most overweight people have heard the word used in a hateful way.  Thinking about the use of the word, I still shutter thinking about the playground teasing being called "fatso" when I tried to swing. 

Corri McFadden 

This weekend, I had the opportunity to attend my first blogging conference in which lead to numerous

networking opportunities with fellow bloggers (Go Blog Social).  No one used the adjective "fat" to describe themselves and no one used it to describe me. I felt like I belonged with some amazing creativity and beautiful ladies in which I admire their work.  

The final speaker was Corri McFadden (http://corrimcfadden.com) who hustled her way in her own consignment business to reality TV show to e-fashion house business.  During her honest, upfront presentation, she said something which struck something in me, "Do what's right; You'll always have a clear conscious if you do." Because of this statement, it gave me me courage to step away from something I was battling with. 

I recently stepped away from a group in which I could not support the way the word "Fat" was used. I agreed with the overall mission which was to provide support and resources for overweight women to complete in their first marathon in 2014.  To promote this effort, the organizer put together a worldwide virtual 5k to encourage those who have some extra pounds to finish a 5k every month.  While I agreed with this concept of getting people moving, the term "fat" was used to promote the race for "shock" factor.  

Strong is finishing a Half Marathon

All of a sudden, someone who has been promoted and encouraged a small group of overweight women could have expanded their impact and enthusiasm worldwide with this 5K program.  By expanding it worldwide, her knowledge and personal experience could have been in the lives of numerous women who would have realized the impossible was possible.   But by adding the word "fat" in the title, it took me back to that playground.  

I would not use the term "fat" to describe the ladies who are involved in the program. They are strong and are overcoming challenges everyday to step outside of their comfort zone.  They are being open with their journey and honest with the diversities they are facing as an overweight runner.  No matter what the scale says, they are determined to do what's right for them and their future.  

I will still be following and supporting these ladies on their journey.  I hope they don't consider themselves "fat" because I consider them strong and motivating every day.  Until next time, I hope you are working towards a better you.

Is It Worth It: Small Orange Julius

Just like everyone American out there, I love a great deal especially if it is eating out.  As a family, we have significantly cut back on our dining out and only allowing ourselves one weekly date night dining experience. Even if we eat out one time a week, our restaurant decisions are sometimes controlled by the special or promotion in which the establishment is offering.  

While we stick to our commitment of eating out one time a week, it is difficult not to break that commitment with all of the food advertising specials out there.  How many times have you said, "But it is on special?  Or it is only 50 cents more!" So I am starting a new series called "It It Worth It?" 

Is It Worth It?: Small Orange Julius 

Right now, all Dairy Queen/ Orange Julius locations are offering a small Julius or fruit smoothie for $1.49.  Never growing up near a Orange Julius, I have never tried one of these drinks.  According to Josh, it might have been a good thing as he is certain I would have loved it.  Due to my early on addiction to Tang drink, I am sure I would have been an Orange Julius fan.  

Orange Julius is hoping to grab those consumers who believe that since it is fruit is it healthy.  It is the same marketing strategy of McDonald's with their fresh fruit smoothies in which the medium size is more calories then the 4 piece chicken nuggets (which still is not a healthy option).  A small classic Orange Julius, the sugar count of is 51 grams and 210 calories. (http://www.orangejulius.com/Menu/julius-originals/).  Even the 'light' option of a light orange smoothie has 32 grams of sugars with 140 calories.  Both options sugar levels would make you want to brush your teeth afterwards.  Even knowing fruit has natural sugar, upon more investigation, an Orange Julius & orange smoothie has NO real fruit so this drinks are pure sugar.  

Instead of a smoothie or Orange Julius, if you need desire a DQ dessert, choose the kids' cone. While the calories are similar, the amount of sugar (51 grams vs. 18 grams) is a significant reduction.  You could even reduce the calories/sugar more by removing the cone and requesting it in a dish.  Add some bananas on top to ice cream to give you some  potassium and magnesium.  Even better, remove the ice cream, stay at home, and enjoy the banana which on average are 45 cents a pound.  For what you paid for the Orange Julius, you could have bought 3 pounds of banana.  

Skip the Orange Julius - Buy Bananas

*If you have questions or concerns about nutrition, please consult a medical professional as I am not."

The ABC's of BetterJNel

I never realized on how attached I was to my iPhone until I did not have it.  My phone died on me Saturday night.  Thanks to AppleCare I will have my phone by Wednesday.  Due to my careless this AM, I forgot to set my regular alarm (instead of relaying on my phone alarm) and overslept my training sessions.  This has caused a significant off balance all day long!  

My online friends came to the rescue as Karen at www.karenlovestorun.com tagged me the ABC of me  post.  It was great to get to know my online friends in a different matter.  So here we go....

A. Attached or Single? Attached to my domestic partner, Josh, for 4+ years.  

Josh, My Guy

B. Best Friend? Josh & Jennifer (my sorority little sis)

C. Cake or pie? Vanilla Cake

D. Day of choice? Friday: Due to my work schedule, this is my first day of my weekend so I get to mark tons of my list!  It is a truly a "Jennifer" day as Josh works on Fridays so I am able to get everything I need done.

E. Essential Item? My phone (as I am learning this week)

F. Favorite color? Silver, but I do wear a lot of pink these days (#sweatpink)

G. Gummy bears or worms? Neither!  Gummies hurt my jaw. Rock Candy!

H. Home town? Even if I was born in Iowa, I consider my hometown as Quincy, IL as I lived there from 2 years old to 18 years old.

I. Favorite Indulgence? A southern tea: long island iced tea with peach

J. January or July? January as it is my birthday month!!!  (But last year, I may July my birthday month as well)

Dolce & Chanel

K. Kids? Furry kids: Dolce (dog), Chanel (dog), Godiva (cat), and Turbo (step dog)

L. Life isn’t complete without? Family and a good book

M. Marriage date? Passing on this question...

N. Number of brothers/sisters? 1 older brother, Todd

O. Oranges or Apples? Apple.  

P. Phobias? Being off the ground (like more then two feet freaks me out), snakes, and sedatives 

Our recent Bike Night/Date Night

Q. Quotes? You've gotta dance like there's nobody watching; Love like you'll never be hurt; Sing like there's nobody listening; And live like it's heaven on Earth" - William Purkey  

R. Reasons to smile? Date Night/Bike Nights with Josh

S. Season of choice?  Spring.  Excited to see all the new growth and having warmer days

T. Tag 5 People  @annicanicole @missriki7 @FromFattyTo @thinfluence @holleyjollyk

U. Unknown fact about me? Washington DC is my favorite city.  I have all the metro stops memorized.  The city energizes me!

V. Vegetable? Spinach

W. Worst habit? Burping

X. Xray or Ultrasound? Had my fair share of both.  Xrays are quicker!

Y. Your favorite food?  Kraft Mac & Cheese (not clean eating, once a year treat)

Z. Zodiac sign? Capicorn 

Tri Training: Already Feeling Stronger

Week 3 of tri training started out victorious for me.  Prior to my Monday AM training, I completed my homework with a 8 mile date night bike ride with the boyfriend.  The spinning classes are helping with my speed as at the beginning of the ride, it was asked if this was a race as I was going faster then normal.  I slowed down my pace as a couple who rides together, stays together.  

Monday morning started out with a strength workout at Thrive (http://www.thrivepersonalfitness.com). A lot of new exercises were introduced which means I have transitioned from my former workout routinue.  Usually after 4-5 weeks our bodies usually adapt to the exercises so we need to change it up. The new sets are challenging, but they are making me feel strong when I complete them.  

Right after my strength, I headed to join the ladies for spinning and running.  We started out spinning,

and I immediately knew it was going to be a challenging "hill" day.  We worked on a  lot hoovering over the seat and leaning forward to get up those hills.  We learned "jumping" which requires you to stand up/lean forward for eight seconds and then sit down for eight seconds and then back up for eight seconds.  Wow...I was feeling my hamstrings on this movement.  The class ended with what I call the "waterfall hill challenge".  Everyone starts spinning at the same resistance and increases during the ride.  When the resistances requires you to stand you stand up, and we continue to ride until the last people stands up.  Usually the instructor would be the last to stand, but one of the girls was able to go beyond her.  

My total mileage was only 6 miles, but those were a hilly 6 miles.  After the bikes, we went outside for a run.  Everyone I have talked to said one of the hardest transitions is from biking to running as the loss of your legs during the spinning.  Today was the first day I felt that uneasiness.  The first 0.25 miles was a warm up by walking and then I was able to transition to my running intervals.  I really pushed during my run intervals including at the end when I ran past the normal stop time to get back to the YMCA.  Total run distance is improving with being able to run/walk 1.3 miles.  

We were back on Tuesday for another swim lesson.  After my diving board experience this weekend, I was sad there was no diving board in this pool.  We started out with warm up laps of freestyle and breaststroke.  We are really using Tuesday to work on form.  I was actually shocked on what part of your body you are actually working when you are swimming.  Today I learned the kicking does not come from your legs, but from your hips.  

During our lessons today, we swam over 12 laps which is twice the amount needed for our tri so our endurance is increasing! The weakest of my swimming will be in the inability for me to breath underwater.  I have a tendency to take in water when I attempt to breath during swimming.  I hope to get to the pool this weekend to practice as I think this will give me a better time and of course, a better me!

Facing a Former Fat Girl Fear

While there are a lot of great benefits of having a significant other, the benefit of having access to a neighborhood pool sometimes outweighs those typically dating benefits.  It is great to have someone to hang out with, someone to laugh with, someone to hug you...but having access to a pool during the summer is amazing.  Starting from the time the pool opens, every weekend, my mission is to get to the pool.  

I already overcome the fear of wearing the swimsuit last year as the body I have might not be perfect,

Pool Selfie

but I have worked hard to get to this body!  This was especially in my mindset after I finished a 5k on Saturday and then heading to the pool afterwards.  Being that it was a neighborhood pool and the weekend, the majority of swimmers were children.  

Spending time at the pool brings back childhood memories biking up daily to our neighborhood pool with my two friends, Erin & Erin.  The pool opened at 11 AM, and we were there.  Hanging out in the four different pools the swim club had until 5 PM when our parents were heading home from work.  Having swim lessons early in my youth, I was very comfortable swimming in the deep end, flipping off the edge of the pool, and going off the diving board.

As my weight increased and my activity level decreased, my freedom around a pool decreased. When we traveled or I had access to a pool, I would not get into the water even as I craved to.  The thoughts of others saying something about my size, my weight, or worse, calling me a "whale" was always in the back of my head.  So here I found myself on Saturday at the neighborhood pool embracing another fat girl fear.  There are certain things in which as a larger person, I used to avoid: sitting in a booth, getting in an elevator after people who can feel the increase weight, eating in public, and getting on the diving board.  

The neighborhood kids were all gone, and it was just the lifeguard, my boyfriend, and I at the pool around 5 PM.  The diving board was calling out to me.  I have been watching the neighborhood kids jump off during the day with no fear.  Knowing the last time I was on a diving board was before my teen years, I wanted to do it.  

I walked over and stepped up to the board.  Then...that fear set in.  What if I slip?  What if the board does not bounce?  What if I make a huge splash showing my size?  What if I weigh too much and break the board?  This diving board is just a foot off the ground.  But to me, it was me overcoming 20 years of pushing aside my desires because of my weight.

Not knowing what was going on in my head, the boyfriend became increasing frustrated as I kept getting on and off the diving board.  He proceed to get on the board and jump in without a thought.  I followed him by getting back on the board and walking out again to the edge of the board.  I checked with the teenage lifeguard that he would be able to save me if anything happened.  

Then I plugged my nose and stepped out over the edge...screaming the whole way until I hit the water.

I immediately pushed myself up to the top of the pool and started giggling above the water.  There are moments in my journey in which I say goodbye to the former me and embraced the new me.  This was one of those moments.  I laughed because I remembered how I was able to overcome those barriers in which I put in front of me.  

And just like I was as kid, I immediately got back out of the pool and proceeded to jump off the diving board for the next 30 minutes...screaming and laughing the whole time.  

Tri Training: Reverse Triathlon

(Sorry for the delay in posting.  Due to a storm on Thursday evening, I lost power and Internet on Friday. Just now getting back to being able to update)

There are 44 days until my sprint triathlon.  I have 6 weeks of training left and after the first 2 weeks, I am excited to really see what I can do during this triathlon.  At first when I signed up, I really thought it was going to be a struggle to do all the components, but with the way our training is going, we are all seeing it is possible to finish!

This morning started out with a 7 AM run at a local park with my trainer, Pam. I do not frequent this park often so I got lost on my way there.  Prior to our session, Pam warned me that she was going to take me out of my comfort zone, and she did.  She made me run a concisely under a 15 minute pace with NO walk breaks.  She would not tell me to distance prior to us running and said I have to move the entire time.

Her reasoning: I have to get my body used to running concisely without stopping.  That the first 15 minutes of moving, our body and energy level is wanting us to stop.  By "powering thru" we can get our body to in a sense "wake up" to exercise.  

It worked because I now know I can run for 0.8 miles without stopping and without dying!  I wanted to stop a couple of times, but Pam would not let me.   Afterwards, we did some more short run drills to run to certain areas on the track.  I did not have my watch, but in total, I am estimated that we ran/walked a total of 2 miles.

Then after a short refueling break, I heading to the downtown YMCA for my tri-training.  Today it was

biking and swimming.  Thursday's spinning lessons are more about pacing and consistence when increasing our speed.  Today we did that while climbing five "hills".  Totaled, I biked 7.4 miles in the 36 minutes.  Over halfway to the distance of the tri.  

We immediately transitioned to the pool.  I was excited to attempt to get the 300 yards in, but that was not my swimsuit's plan.  As I was putting on my suit, one of the neck ties broke.  I was unable to tie my suit around my neck.  Even after some MacGyver moves, I was unable to get the strap to stay.  But due to the creativity of our instructor, Kyla, I worked on my legs by using a kick board which allowed me to ensure I would not lose my suit.  I was able to get 3 laps in using the kick board.  Halfway to my six.    

So at the end of my morning training, I ran, biked, and swam...I completely a reverse triathlon!  I am really happy and surprised at where I am after the second week.  The more I am training, the more confidence and stronger I am feeling.  In addition, I am starting to bond with the ladies who are facing the same challenges as me.  When my swimsuit broke, one of the girls offered to sew it for me.  Excited to keep training and pushing myself to be a better me.

Tri Training: Learning Breaststroke

There was a slight fear this morning with my tri training group as we realized it was pool day.  Every Tuesday, it is all about swimming.  Last week we discovered that swimming is a full body sport so we knew that we were ready for a workout.  After some quick tips on what to eat prior, during, and after  training, we found ourselves in the pool.  Today's lesson: Breaststroke. 

Breaststroke Fun Facts:

- Considered slowest of the competitive strokes

- Thought to be one of the oldest swim strokes

- Regarded one of the most difficult strokes

Breaststroke is MY favorite stroke as you are able to swim with your head above water.  Again, I am unable to breath underwater and have to hold my nose so the breaststroke is my go to.  That being said, we broke down each of the elements in practice today.  I have not thought of the individual components of this stroke. 

We practiced the cupping of the hands, the movement of the feet (frog legs), and then the glide.  We went up and down the lane with our kick boards as we worked on the leg movements.  Then we put all together.

Some of the ladies preferred this stroke over freestyle, some did not.  From the first lap to the last, I was able to see immediate improvements on the ladies progress.  Even myself, I was able to slow down and think about each action.  Our swim coach noticed on my feet that I was not bringing my feet together to provide a good line for gliding.  I was able to make that adjustment. 

Tuesday is becoming one of my favorite days!  It was difficult to get out of the pool and not stay swimming.  I remembered the summers of biking up to the neighborhood pool and spending all day there.  (I also remember the snow cones).  After tri training, I wonder if there are any adult swim leagues.  Not that I would be competitive, but it would be fun to incorporate swimming into my fitness routine. 

Tri Training: Day of Improvements

I woke up super excited this morning when I realized it was start of my second week of tri training.  My Mondays will be a longer workout day as the first hour will be strength training at Thrive Personal Fitness (http://www.thrivepersonalfitness.com) and then tri training (cardio) at the YMCA Ward Branch. So after a kettle bell workout at Thrive, I was able to get to tri training and get ready for our workout.

After a humid 5-mile bike ride last night on my own, I was excited to be spinning inside this morning without sweating.  The bike adjustment worked well this morning.  We worked on “hills” as on the course there is a “monster” of a hill.  I was able to sustain a long-standing time with resistance, but not as long as I wanted to.  I have to realize it takes time to get to the point the others are.  I cannot compare myself to them, just compare on my progress.

I was able to ride 6.2 miles with different resistance in the thirty minutes.  My challenge this week will to be able to find cycling shoes as the pedals on the spin bike dug into my soles. Since we will be running right after biking, we transitioned to running after biking.  I was prepared for my running and was able to transition quickly.

For my personal running drills, I have been training on my long runs at 30 seconds running/45 seconds walking.  Since distance was limited on the tri training runs, I really pushed my running into a full out run vs. shuffling I do during my long runs.  My focus on that adjustment made a significant difference! 

I PR’ed my mile pace this AM at 13:38!  For someone who was averaging a 17-minute pace during a 5K two months ago, I am excited about this new pace. 

So today was a great day to already see improvements on just a couple adjustments to my training.  Tomorrow, the YMCA will provide a brief nutrition seminar prior to a full class of swimming. After last week’s swim lessons, I am excited to get back in the pool to see what improvements I can make on my swimming.   

Five Things For Friday: What Athletes Can Learn From Toddlers & Tiaras

Lately, I have been obsessively watching the past seasons of Toddlers & Tiaras.  I am unsure what

fascinates me about the show.  I know there is a lot of controversy around the show with the young girls and the moms, but maybe that is why it is so popular.  My partner has informed me that the like hood of having a female in his family is limited; I must live in the potential dreams.

This week, when watching an episode, I realized the correlation from pageants with athletes.  So for my five for Friday…the lessons in which athletes can learn from Toddlers & Tiaras:

1. Be Prepared & Practice:  All of these girls are shown practicing their routines prior to the pageant.  When athletes are preparing for a goal/race, every workout is a practice.   If the girls do not practice and make small steps in their stage show, they do not win the ultimate grand supreme.  If we do not practice by strength training, increase mileages, working on speed drills, etc., we won’t get the results we want or worse we get injured.  Consider your daily workout as practice for your pageant.
2. Have the Right Outfit: The hair, the makeup, and those glitz dresses make up the beauty portion of the pageant.  Some thing with athletes, the outfit, the shoes, and sometimes the equipment makes the difference.  Now that does not mean you have to cash out 401K like some of these parents do, but good, quality gear is important to ensure the ability to train long term.  When I started running, the best investment I made where my shoes.  Before I had them, I could not walk 2 miles without pain, now I am able to run my intervals and train without pain.  Extra bonus points for cute gear in which you could use as your “Outfit of Choice” 
3. Posture & Performance: For the beauty walk, girls work specifically on their shoulder posture, their form, and making eye contact.  Same thing as an athlete!  When strength training, the form and posture is critical to make the impact you want and to keep your injury free.  When running, the posture and form are important again to give you long-term success.  Even eye position is important.  When I started running, I would look to the ground in which pulled my posture down.  Now I run looking ahead, shoulders back, and arms up. 
4. Everyone Wins: Most pageant are structured that even if you do not get a high title, you always win a “Princess” title.  Every girl typically gets some bling (crown/trophy).  As a back of the pack runner, I realize while I might not get the bling, I am getting the same benefits of the first place runner.  By finishing last, you are still winning and improving your health.  By showing up and challenging yourself, you get named “Princess”
5. Have Fun: The majority of the girls LOVE to be in pageant.  One of the episodes I won this week showed one of the girls staying on stage during the beauty portion because she truly loved being on stage.  During your training and competition, you should be having fun the whole time.  If you are not having fun, then find another form of exercise that works for you.  If you don’t like running, sign up for a spinning class.  Don’t care for Jazzercising, try yoga.  As long as you are moving and having fun, you will win Ultimate Grand Supreme.  

Triathlon Training: It's Pool Time

Day two of triathlon training for me was really day three for the ladies.  I had to miss the second day due to a significant migraine in which floored me for two days.  I don’t get migraines often, but when I do..I cannot do anything.  Our Thursday’s sessions will always be a combination class: Swim/Run, Bike/Run, or Swim/Bike.  Today it was Swim/Bike.

During my first session, I had concerns on how my bike was set up. Best tip with any training: Ask questions or request assistance if you have concerns!  By outreaching to the program director, I was able to get a great fit on my spinning bike prior to our session and even wrote it down those settings so I will remember!  The goal for me in every group training session is to take that knowledge to adapt to my own training.  Now, I am good to go on my spinning bike.

We started out the session in the pool.  I was quickly reminded of the swimming lessons in my younger years at our neighborhood swim club.  My kryptonite when I was younger was the ability to put my face in the water without swallowing water.   This is the case here as well.  We started out with the basics of the freestyle swimming by talking about the pull of your hands when they hit the water and then the minimalist action of kicking your feet.  Fun fact: Most people believe your feet propel you; it really is your arms and shoulders.

Then we were off on our laps.  The first round we did was with a kick board only.  My muscles were fully aware of a new type of exercise in which they were being used for.  Again, when the focus of the pull of your hands is the most significant propel motion, using just your feet exhausted me down and back.  The next two laps were without the use of the board and with our coach of the day, Kyla, helping us with form.  

I quickly became aware of how much energy and muscles you use to swim as well as how freestyle is not my strong stroke.  I have always preferred the breast stroke, and it showed today in my strength.  I believe for my training I am going to do a combination of both strokes.  We did three laps total so we are halfway there for the sprint triathlon.  We ended the training working on cadence on the spin bike: same RPM for a long period of time. 

After the first week, I am so glad to have this resource to get me ready to my sprint triathlon.  It is a perfect way not only to work on getting healthy in a different way, but also to get prepared for my next goal.  In addition, it is great to working out with a great group of ladies who have the same goal for me.  Tomorrow is a day of rest and then Saturday is back running!