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.

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