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."

My Mea Culpa to My Readers

"You'll never do a whole lot unless you're brave enough to try" - Dolly Parton.

There are moments in your life in which you have two options. You can continue on the easy path you are on; the safe path of what the standard is out there OR You can take a new challenging path in which you are exposed and will get some cuts and bruises on along the way.

In my own personal journey, I was on that first path, but then I chose the second path to become a Better Me.  That might be why you are here.  You might have seen a picture or read a post in which brought you to my page in which you thought you would get a real approach with what my weight loss struggles are.  You would have liked to follow me on the journey to a Better JNel.

That is where I have failed you are the reader. 

This is my apology to you.

My mea culpa

This weekend, I had the pleasure of attending my first social media conference in Kansas City: Go Blog Social.  While each presentation varied in context, one theme was repeated over and over by the presenters:  Your blog should show your uniqueness by sharing your life and what makes you difference out there.  This is where I have failed you and myself.

I started out on this blog wanting to be open about my journey and open about my struggles.  While you are read some stories, I have been holding back on opening up.  I copied what other bloggers in which I network write about thinking that is what I should be doing, but it was not showing my uniqueness. 

That is going to change. 

I am sorry that I have not opened up and fully exposed my journey.  I am preparing a new look, a new feel, and a new approach to all of my social media channels in the next month.  Please continue to follow me and be ready for quality content.  Thank you for allowing me to trust you, the reader, on protection my feelings and following me so far on this journey.  

Two roads diverged in a wood, and I,

I took the one less traveled by,

And that has made all the difference.

-       Robert Frost

Goodbye Moon, Hello August

Usually August is not a month I took forward to, but this year I am embracing the eight month of the year!  

July started out with so much promise.  I was strong with my tri training; my health was improving; my schedule was in place; and my family was strong.  Then, my iPhone died.  In the future if the iPhone goes again, I will start becoming concern. After the phone, my health was next.  Due to an increased tri training schedule, my body's weakness were exposed, my pain increased, and I had to make the choice to drop out of my upcoming sprint tri. Then at the end of the month, I unexpectedly had to say goodbye to my oldest dog, Dolce.  

I could write a lot more about the month of disappointment, but I am ready to mentally move on. Reflecting back on the month, I know there is nothing I could do to change what happened.  My motivation was there; there were just some strong setbacks.  I have had setbacks in my journey before and will again in the future.  Each time I get thru them.  So for the month of August, I am working on a couple of goals.  

1) My blog: The first weekend of August I am attending my first blogging conference in Kansas City (www.goblogosocial.com).  I hope to learn how to utlitize social media and the resources which are out there.  In addition, I have purchased my own domain so I would like to move this page to the new address of www.betterjnel.com.  Hopefully by the end of August, you will be reading me at a new location.

2) My running: Since I had to make the difficult decision on stepping away from the sprint tri this year, I am fully focused on improving my run/walk intervals.  Before I was injured, I started seeing improvements already with being able to run longer, and I felt stronger.  So with the help of my new running coach Rachel (http://drrachelruns.com), I have a new plan in place to improve my intervals and distance. Still planning for two more half marathons by the end of year with a full next year

3) My diet: I have to eat more!  My daily calories is about 200-300 short of what I need for my activity level.  I am improving on increasing my calories and making sure they are quality calories.  There is always room for improvement.  With the encouragement of my trainer, I am adding new veggies as well as learning how to cook them!  

So here's to a better August and a Better JNel.

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: 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. 

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!

So Obesity is a Disease: Will Anything Change?

So in my two-day marathon migraine suffering, I was able to catch the big news of the week: obesity is now disease.  The American Medical Association changed obesity status from “a major public health problem” to a chronic disease.  The AMA’s hope is that insurance companies will start being able to put the resources (i.e. money) behind treatment options for obesity. 

 

Age 21: Obese

As someone who has been considered obese since the age of 16 and at one time consider morbidly obese, I have little fate in this change.  I believe most doctors have long concerned obesity a disease in their patients.  While I do not believe there would be a change is that doctors are still not treating obesity as the only factor. That is, they are still waiting for another risk factor (blood pressure, diabetes) which resulted from the obesity to discuss someone’s size. 

A discussion came up last week for a fellow blogger “From Fatty To..” about doctors’ fear of approaching the subject of obesity (http://www.fromfattyto.com/are-doctors-being-too-nice/).  She and I had similar experiences in that fact a doctor never sat me down to get to the route of my problem.  Every year they would make note of my increase weight, but never said…we should get you to a nutritionist, exercise consultant, a psychologist.

If they did mention my obesity, I might have brushed them off, but it was their responsibility to mention to me their concerns before I had additional medical concerns.  During my early adult years, I did not know how to take care of myself by nutrition and exercise.  But every year, a doctor would brush that aside and take the opportunity to discuss the general concerns of a college woman (birth control, binge drinking) and not the concerns in which would impact me long term.  

When I decided to make the change to lose weight, it was my decision.  I informed my doctor of wanting to look into a nutritionist and look into the psychology effects of why I binge eat.  If I was not an advocate for myself, I wonder with fear where the status of my health would be now instead of where it is.  

Is obesity a disease?  Yes, I do believe it is. Is it a disease in which we can break?  Yes, I believe and know we can.  We just need the medical profession to stand up to us, tell us to change, and provide the resources to change.  If not, we will continue as a society to create unhealthy habits which impacts our society.  

Happy Birthday Electra Daisy!

Through out this journey to health, I have mini-goals and rewards along the way.  Last year, to buy a bike and start riding again.  When I was younger, I remember I was always on my bike.  I would be riding with my two best neighborhood friends up to the pool.  I even remember challenging myself and riding the 6 miles to my voice lessons or to my church.

Bike riding was something as I got older, I was always envious of those who did ride.  Because of my weight, i never imafined me fitting on the seat.  I imagined myself weighting down the bike where the wheels would flatten.  Knowing biking is a great form of "fun exercise", I had a goal weight I wanted to obtain prior to getting to that bike.   

While I was just short of that goal, the perfect bike came up on craigslist.  After @HLASpringfield Yoga on at the Square session last June, Josh, my partner, called me about an Electra Daisy in which he found online.  Now Electra's are the perfect cruiser for just a casual bike rider.  I went to the see the bike that afternoon.  While I did not have the money for the Electra, I put at the best offer, and it was accepted.  

My Electra Daisy got customized by Josh with a matching back rack, baskets with flowers, and even a customized nameplate tank.  Last summer, I rode the bike everywhere..to the Farmer's Market, out to eat, riding to workout, even to the St. Louis Arch.  I have become skilled rider in traffic as well as trails around Springfield.  There is sometime to say about having a super cute bike, you want to ride it all the super cute time.  

Our bike riding adventures have continued as we transitioned to a full bike riding couple.  Beyond the Daisy, I am the happy owner of two other bikes: Globe Specialized and a converted Electra into a customized Hello Kitty bike.  We strive to have weekly date bike nights where we base our activities where we can ride.  In the fall, we do the ultimate vacation by biking the Katy Trail!

When I reflect back on my last year of biking, I would never imagine that I would have been doing this two years ago.  I would never thought I would look outside on a summer day and think to myself "I can't wait to bike/run/walk".  I guess that is why I am a better me!

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.