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.  

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!

Ice Ice Water...So Cold!

My two favorite reusable water bottles.  They are
always in my refrigerator full and ready to go

In my effort to increase my daily water intake, I have carrying around glasses of water.  I am hoping by having the glass nearby it will motivate me to drink.  Due to this, I had a klutz moment in which I dropped my phone one of these glasses of water and was without my phone for 16 hours as it dried out.  Needless to say, that I realized how critical a smart phone is to my fitness/nutrition lifestyle. 

So today, I am using one of my reusable bottles to carry my water around.  Prior to my start a journey towards a heart healthy lifestyle, my beverage choices consisted of Starbucks or ice tea.  I would have a glass of water here or there, but for the most part, I was dehydrated myself.  I did not have a soda habit so that was easy to overcome.  My daily struggle is still to hit the recommended daily water intake.

So what is the daily water intake?  Is it going to be the classic 8 glasses of 8 oz. a day, and that should be the same for everyone.  No matter your age, weight, physical activity, etc.  To the Internet we go...I headed to the mayoclinic.com to research what my daily intake would be.  According to the Mayo Clinic who references the Institute of Medicine, an adequate intake of water for men would be 13 cups and women at 9 cups a day.  The 8 by 8 roll would not apply to that.  There are also calculations out there based on your weight and what you should drink, but for me...I am comfortable with saying that I need 96 oz a day.

This is for a couple of reasons: 1) I need to lose weight so the more I keep my body hydrate, the most it is going to be functional to allow me to exercise (recommended daily increase of 2.5 cups with exercise)  2) I have a tendency to feel dehydrated.   I remember very few things for the Oprah show, but one fact I remember her providing to her viewers is that if you feel thirsty, you are already dehydrated.

So 96oz a day...how do I accomplish that?

 - Out of the water I drink, I avoid crystal light/mio/etc to add to the water.  That sugary flavor (even if it has no sugar), it creates an unsatisfying feeling within me.  If anything, that sugar taste creates more of taste for foods in which I should not even be craving.

- When exercising, I drink prior, after each set/machine change, and after.  I have a "Pavia dog" reaction during my strength training because after each set, I am drinking water.  During my workout, I try to finish a full bottle to get me off to the right start.

- I use the glasses with the measurements I need.  At work, I use a 32 oz glass of my water.  I am striving for three of those a day so if I can finish one before lunch, I am good to go for the rest of the day.  Plus, I use a similar glass at my house so I know if I had one at work, one during my workout, then I need one more at home.

- Water pitcher in the refrigerator.  There is nothing like coming home to cold, cold water...fill up a pitcher and put it in their today.  As the temperature rises, you will not find satisfaction in that side, but cold, cold water.  While you want to avoid sugar, adding a little lemon or even ginger increase the taste factor on a hot day.

So I will keep pushing myself with this habits to get my water in daily (and keeping my phone away from the water!)

Successful Saturday: Galloway & Governor

After a week of rest due to health, I have started back on my running program and finally can start with Juneathon Challenge.  Most participates are across the ocean, but I consider Princess Kate my Princess so I figure we can Juneathon together!  (http://www.juneathon.com)  The challenge is to Run everyday,  Blog everyday, and Log everyday.  I will admit...I am going to keep my rest day as a rest day so you won't see any Sunday logging!

With the success of a personal record on my 5K on Memorial Day, I am putting a lot more focus and effort on creating consistence with my training.  That started this morning with my Galloway training program.  I have struggled to find a place in the running group as they actually make you commit to a consist run/walk ratio.  What I thought was a good interval for me the first week was not!  I became injured and lost on the route. 

On my personal record 5k, my brother helped me find a good ratio (30/45) and while it is not super fast, it is what I can do consistence!  Today, I was able to go the whole 4 miles at that interval!  Big step for me!  Plus no injury and enjoyed it.  They gave me some tips on my posture and running up those silly hills!  The purpose of the Galloway Long Run is to get the distance at a pace in which you feel you are going to slow in...and that was accomplished!

Then I was off to celebrate National Get Outdoors Day with the kickoff of the 100 Missouri Miles challenge!  Governor Jay Nixon is challenging every Missourian to move outdoors for 100 miles by the end of the year.  By moving, it can be walking, running, cycling, swimming, horse backing riding, paddling....just moving!  This is a great challenge as Missouri was just named the "Best Trail State" by American Trails, but still rank in the top 10 for obesity!  (www.100missourimiles.com)

I took Turbo, my step dog, along for the walk.  I did find out Turbo responses to people clapping by barking.  Luckily, the Governor responded by saying he was glad to have the support of the dog community as well as his desire to have the dog travel with him to provide that much encouragement at every event. 

The turnout for the event was AMAZING!  It looks like it was one of the larger turnouts in the state.  (A couple even came from Mid-Missouri to attend!) It was great to walk the trails with the Governor, met with community leaders, and represent Healthy Living Alliance (http://hlaspringfield.org).  

For the 100 Miles Missouri challenge, I am pledging not only 100 miles run/walking, but also 100 miles biking and 100 miles swimming!  I am pretty sure Turbo will join along as well.

Working a Better Community: Healthy Living Alliance

It seems like almost once a month a new chart/listing/ranking comes out which measures the status of

your state.  The healthiest state..the highest rate of obesity....the best city for biking...the worst city for public transportation.  It seems like every city/state is battling to prove their health worthness with stats.

But what is really happening in this communities?  The most recent CDC rankings has my current state ranked the 10th most obesity state and estimated the direct medical cost of obesity per Missourian is at $754.  For some Missourians, this amount might be a whole paycheck.  Not matter what condition your health is, the impact of obesity can be felt for every person. 

Yoga on the Square with Healthy Living Alliance

That is why we are a neighbors to each other should provide the resources to improve our health as a community.  I remember when I was growing up, everyone may age was always out playing and moving and being active.  As an adult, beyond joining a gym program or sign up for a running group, it is difficult to find the community resources to keep us moving (especially with a limited budget).

For me, I have never paid attention to what was happening in my community when it came to healthier resources until I started this journey.  (To be honest, I never really paid attention to any aspects of the community in my twenties).  But on my journey to a Better JNel, I would say an indirect result was becoming a better citizen.

Because of this, I have started a partnership with the Healthy Living Alliance here in my city (http://hlaspringfield.org/).  Started back in 2011 (the same year I started my journey), the HLA has been working on the goal of improving lives, reducing the community cost of lifestyle-related diseases, and strengthen our city's economic outlook.  In our city, the HLA has been hosting school programs to promote healthy eating, campaigned for a successful ban on all indoor smoking in the workplace (twice), and providing free community exercise programs to increase movement. 

It was last year which I became exposed to the Healthy Living Alliance during free Friday lunchtime Yoga on the Square.  It was not until recently in which I expressed interest in being a Healthy Living Alliance Ambassador which by discussing my lifestyle changes, we could use my story to motivate my neighborhoods. 

I am excited to see where our partnership goes as well as energized for another year of Yoga on the Square.  I challenge all of you to outreach to your community to see what resources they have as well as how you can get involved. 

@BetterJNel: Home Fitness Room for Under $200

Ozarks Woman's Frugal Home Fitness Room for Under $200  (Follow link to video)

SPRINGFIELD, Mo. -- Home gyms don't have to be pricey. For one Ozarks woman, all it took was a little patience and some shopping around.

At work, Jennifer Nelson sits behind a desk, but when she's at home she doesn't like leaving her family to go to the fitness center or its monthly price tag.

"It really came down to the fact that I wanted the resources that I wanted, easily accessible and I didn't have the funds," says Jennifer.
So, Jennifer decided to bring the gym to her.

"This exercise ball was a discount. It was an open package return and they donated it to Goodwill," Jennifer explains. "If you go to Academy, it's going to run you like $15.00. I think this was like a quarter."

Instead of the big box stores, she took her quest for budget friendly-fitness equipment to Craigslist and garage sales.

"The best time is always the last part of every month, because everyone's moving. You know everybody is trying to get rid of those items."

It pays to come prepared. Jennifer scored an elliptical trainer for free.
"It was just you haul it, you take it and we were the first ones there with a truck."

This is the time of year when alot of people are spring cleaning. Jennifer recommends calling your local thrift store and letting them know if you're looking for something specific.

"We operate a wish list," says YOTO Inc. Executive Director Ken Childers.

Whether it's bargain bikes or affordable ab crunchers, Ken enjoys the adventure that comes with shopping on a thrift store budget. He operates the Youth of the Ozarks Thrift Store on N. Glenstone Ave. in Springfield.

"I came to work this morning and there was nothing out back. I come in from a lunch appointment and voila, I have a working treadmill."

Jennifer was able to build a quality home gym for less than $200, but even the best fitness rooms only go so far.

"You really can't ignore it when it's at your house, but at the same time you can find those good deals on Craigslist means that a lot of people don't utilize those resources," says Jennifer

Motivation hasn't been a problem for Jennifer. In a year and a half, she has said goodbye to 150 pounds.

"I just finished my first half marathon this weekend, those are things that having these resources to work at home 30 minutes a day got me to that finish line."

Having a gym at home has not only encouraged her to make keep up her new healthy lifestyle, but to spend more time with her family.

"I work from 8 a.m. to 8 p.m. most days and we come home and have dinner and it's off to the gym for her and that's an hour. That's all we had together. So by putting in a gym, you know I get her the rest of the evening," says boyfriend Josh Collwell.

Jennifer also says it's important to reward yourself. For instance, the money she would have been putting into a gym membership now goes toward buying healthy foods or new workout clothes

Better JNel Babble: Go Girl Half Marathon

Color Run vs. Color Me Rad: Who Wins?

Last year, I had plans to compete in “The Color Run” in St. Louis, MO.  Due to a medical situation, I gave up my registration for the Happiest 5K on the planet. At the time, I was devastated as this was the race I was working towards all summer.  Well, they always say something happens for a reason.

In January, I was rewarded with not only the announcement of “The Color Run” coming to my city AND “Color Me Rad” as well.  Both races were scheduled two weeks apart so it was a perfect opportunity for me to compare both races.  So I registered for both and prepared myself for COLOR!

Registration Process: The price ranges for each run depending on when you register online.  Each provides an option to register as an individual or a team with The Color Run providing a discount for team registration.  (Even if you register for a team, it does NOT guarantee a spot for everyone.  They must register prior to the city selling out.) If you sign up for The Color Run’s VIP list prior to registration opening for a city, you receive an additional discount code.  Color Me Rad offers the option to provide a direct donation to the charity of choice.  Color Me Rad requires with registration the option of the wave time.  For me, the registration price was the same for both races due to the Color Run VIP code/team discount and time of registration.  Without those codes, Color Run is slightly higher. 

Winner: Color Me Rad

TIP: Contact the race organizer about volunteering for Color Me Rad prior to registering.  In my city, if you volunteered Thursday or Friday for packet pick up, you were able to race for FREE.

Race Packet: The Color Run provides a white Color Run t-shirt, Color Run headband; two face tattoos, a celebration color powder packet, and running bid.  Color Me Rad provides a Color Me Rad t-shirt (color varied in my city), one tattoo, sunglasses, and running bid.  (Before the final color bomb for Color Me Rad, they do hand out a free color powder packet…no reason to buy at packet pickup!)

If you like to wear the t-shirt for the race, The Color Run wins the shirt as when I picked up my shirt for Color Me Rad, it was blue.  I prefer not wearing the same shirt for the run so I liked the Color Me Rad shirt to wear afterwards. The Color Me Rad tattoo is significantly larger as a placement on the face is not possible where The Color Run tattoo fit perfectly on the check.  Again, that is your preference.  So it really comes down to Color Run headband vs. Color Me Rad sunglasses.  To protect your eyes, the sunglasses where necessary so Color Me Rad had a better giveaway.

Winner: Color Me Rad

TIP: Pick up your packet prior to Friday evening after 5 PM.  Due to the popularity of the event, you will wait a long time if you register at the peak times.  You can register for friends.  If you can’t pick up during the week and can wait, pick up your supplies the morning of.  The wait would be significantly reduced (1 hours vs. 5 minutes)

Pre-Race Celebration: Prior to Color Me Rad, there was dancing, music, and giveaways in the race area where The Color Run did have giveaways, but all waiting in the race line.  For Color Me Rad, there are ‘waves’ in which you sign up for, but in my city, the time you registered for was not enforced.  Both races do impose waves with a waiting period between each one to spread out the race.  Both races start on time with Color Run providing a significant countdown on a sound system vs. Color Me Rad which was a bullhorn.

Winner: Toss Up

TIP: Even if you are walking, start out earlier to celebrate more at the end.  Those who start in the last group have a tendency to miss out on the party at the end. 

Color Run Color Entry             Color Me Rad Color Entry

Race Route: This comparison is difficult as the race organizers determine the route and usually it is not the same route.  In my town, The Color Run was downtown and Color Me Rad was on a college campus.  As far as distance, The Color Run was at 2.83 miles and Color Me Rad was 3.2 miles, but again, that can vary depending on the route.  While on the race route, Color Run has numerous signs on where you are able to take pictures with your group including the very popular “I Heart Tutus” where there is no branding during Color Me Rad.  Color Me Rad does have photographers along the route in which you can purchase photos post race for 2.99 per photo which have the Color Me Rad logo on it.  For overall branding and picture resources, I have to choose Color Run.

Winner: The Color Run

Color Comparison: This is the main reason on why you enter the race: the color.  This comparison will be challenging due to a rain during my Color Me Rad adventure.  (While I was worried about the

Before & After                            Before & After
Color Me Rad                             The Color Run

run, it made the event much more colorful!).  Color Run had four powder stations with a liquid shots at the end.  Color Me Rad has two powder stations, two liquid stations, and a final powder celebration.  The volunteers determine how much color you get on you so if you are looking for a lot of color, make sure you ask for it.

Winner: Toss up as if you ask for more color, you receive more color

Tip: Everyone waits for the first volunteer in the color station.  Skip the line and go to the second volunteer to get the color.  Make sure you spin in front of one of the volunteers to get full coverage.

The Color Run (Top) &
Color Me Rad (Bottom)

Post Race Celebration: When coming up to the finish line, Color Me Rad made the final color celebration at the finish line where The Color Run’s color was already completed by then.  Because of that, Color Me Rad had the better finish line.  Both had water and KIND bars at the finish line.  Afterwards, The Color Run had an official stage set up with dance competitions and numerous color bomb moments.  Color Me Rad had a two person lift in which was raised up and a couple of color bomb moments.  Both gave away tons of items including color packets and t-shirts.  Because of the stage and branding, The Color Run post celebration was better. 

Winner: The Color Run

 So who is the overall winner: The Color Run vs. Color Me Rad?

OVERALL WINNER: YOU

Both races were fun and colorful.  There were families with strollers, college kids, and even grandparents walking the race.  There were more people walking then running.  For a lot of people, this was their first 5K ever, and they accomplished the goal of crossing the finish line.  If it was not for the color and the fun, they may have never signed up for this race.  There are numerous programs out there to attempt to motivate us to move; The Color Run and Color Me Rad have found a great way to get people excited about exercising.  So if it is color, foam, or even a nighttime run, get your friends together and sign up.  You will have a blast!