How to Start a Healthy Lifestyle

There are so many parts and ebb and flows to living a healthy lifestyle. First things first, though, you have to get started. This can be a hard step. We like the way things are and we know how to stay the same…it is our comfort zone. We have to want to change. And change cannot be wished for or created in a place that is our comfort zone of sameness. We have to shake things up, do things differently, and unseat the destructive, unhealthy sameness that has caused us to need and want to change.

Making changes does not mean you have to upend your life, quit your job, move to a different city, walk away from family, or start over again. Sometimes those dramatic moments are when we do make big life altering changes but it is not the norm. For most of us it is about doing some things differently and adding new health-minded activities to the way we go about living our lives.

It is about figuring out how to be in control of our food environment and more in charge of our lives.  It is hard for a lot of us, but when it comes to our health, we need to be the first priority. What do you think needs to change first in your life to help you get started on the road to more health and happiness?

Some ideas:

Eat less

Eat healthier

Exercise

Sleep more

Eliminate some stress

Drink more water

Drink less alcohol

Find time for fun

Work less

All these ideas can contribute to living a healthy lifestyle. All are possible to achieve. They hold different levels of priority for each of us depending on our own lives. Hands down, however, eating healthy can contribute to your success in all other priorities. If we can get a handle on what we eat and how much we eat we can improve the quality of our overall lives profoundly. 

Creating a healthy food environment in your home can make a world of difference for you and the ones you love. Start by replacing packaged food with fresh, whole foods. Buy oranges or bananas or grapes, whatever is cheapest and in season and make it available on your kitchen table. New to cooking or planning meals? Scan the internet and foodie blogs, like Live Vibrant, Bariatric Foodie and Diabetic Foodie to find recipes and make-it-a-meal ideas. Start with planning a few meals a week and build up to a weeks worth of menus. Find a way to be mindful of portions from the recipes you choose to the way you serve up (Livliga can really help in this area!). 

Start with a few easy changes, commit to them, and then add on additional changes that are on your priority list. Before you know it, or even realize it, you are living a happier and healthier life. Remember, you can be in control and you are in charge of living life as your healthiest you!

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Learning How to Run Again

I will never forget the day I realized I had forgotten how to run. Don’t jump to conclusions, I was never a REAL runner who trained and ran races. What I am talking about is the simple basics and ability to revv up the engines and blast forward in a run…for fun, to move quickly out of the way, to chase after a kid running in the street, etc… I realized I had resorted to scurrying, something in between walking and running.

How did this happen? When did I forget how to run? I think it has a lot to do with the sedentary lives we lead and then as we gain weight we tend to avoid those activities that put more strain on us and our bodies. You can be plenty busy and not have to run. Most moms who have given birth and gained weight know what it is like to tend to the kids, be plenty busy, yet not spend any time “running.”

It occurred to me that running is an important skill to have and maintain. You never know when you might need it and its important to know you can easily engage the skill when you do need it--like riding a bike or knowing how to drive a clutch car.

Being able to run is also important for our health. It is great for our hearts, lowers cholesterol, boosts our immune system, expands our lung capacity, improves our mood through releasing endorphins, and even enhances bone density. Running can assist us with weight management. You don’t have to be a long distance runner to access the benefits of running. You just have to do it and practice it regularly.

The key is getting started. When I first decided I had to figure out how to run again I was the most overweight I had ever been. I had three small children and a lot on my plate. I FELT physically heavy. I wasn’t sure how to revv up my body to get to a run. The first time I tried it out was on the sidewalk in front of my house. It felt awkward and uncomfortable. I really didn’t feel myself. I only managed a sprint across the front lawn. Something inside of me refused to give up. I couldn’t accept that I could no longer run. I was way too young for such a thought.

I kept practicing. I set slightly longer goals for my short runs. It started to get easier, even though I still felt awkward and I was always out of breath. I played “running” tag with my kids. I played counting games with myself. It started to become easier and easier. I realized the biggest barrier to my success was my embarrassment over not being able to run and how I imagined how I looked when I ran. Ultimately it was more important to me to know how to run and feel better because of it than the embarrassment over not knowing how to run and what I looked like doing it.

In my research I came across a woman, Julie Creffield, who started a website challenging the notion that people are “too fat to run.” I even wrote a blog about it. My favorite phrase is “Running has no size!” It is true.

It is now a number of years later, I have lots of running/cross training shoes, and I run a couple of times a week outside, on the treadmill or on the track at the “Y.”  Weather doesn’t stop me! It feels great. It does improve my mood and my numbers are in great shape, and although I am no skinny woman, I am 50 pounds lighter than I was when I learned how to run again. Running does help me maintain my weight.

I’m glad I wanted to face the reality that I had forgotten to run. I am proud of myself for persevering. It meant putting something about me first. When you struggle with weight there is an inherent self worth issue. We should all remember we deserve to conquer our demons because every inch and pound of us is worth it!

If you are wanting to start running in earnest, check out my blog, #TooFatToRun: New Runner's 6 Tips for Success, or the many other resources out there to help you get started. My one important tip—make it fun and all about the adventure of a healthy lifestyle.

To Your Health! Live Vibrant!

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Adventures of a Healthy Lifestyle Start Up--Discovering Bike Tours when Traveling

Adventures of a Healthy Lifestyle Start Up--Renting bikes in Minneapolis

My husband and I travel a lot for our company, Livliga. We go to numerous conferences throughout the year, sometimes two in a month. Fortunately, the location for the conferences tend to be in tourist-friendly cities. The weather is usually good and the cities are beautiful.

The real challenges when you travel for work is you are stuck inside most of the time in a convention center and you work long hours. This can be bad for your health and ends up not being much fun.We came to realize it was a wasted opportunity. How could we be in these great cities and leave with out exploring them? That is when we started building in a "half day of fun" into our trips. With conventions we always have to go ahead of time so we can set up our exhibits. We discovered that if we go set up in the morning we then have a half day to play in the afternoon. The next step was figuring out what fun to have.

A couple of years ago we were in Minneapolis for the National Wellness Conference. Right in front of our hotel there was a newly installed rent-a-bike station. This is a fairly new concept in convention and tourist locations where stands of bikes are available for you to rent and they are part of a system throughout a city so you can rent one place and drop your bike off in another location at another station. We decided to try it out. We went from station to station, around town, around residential areas and around beautiful rivers and lakes. We covered about 18 miles and had a great adventure.

Cycling through New Orleans learning its history and seeing its beauty

Then we were in New Orleans for the American Diabetes Educators Association (AADE) conference. A niece suggested we take a bike tour around the bayou. It sounded like a lot of fun cycling around NOLA to not only see but also hear about some of the history of the city. It was interesting and enjoyable. And we were building in exercise as part of the experience.

Other great bike adventures have included cycling on Coronado during a conference in San Diego (ENDO EXPO)-

Exploring Coronado on its impressive 24-mile Silver Strand bike trail

 Taking a recumbent bike tour in San Antonio (Obesity Action Coalition Convention) -

Discovering the unique pleasure of recumbent cycling in San Antonio

And most recently we were in Napa Valley for the Healthy Kitchens Healthy Lives conference at the Culinary Institute at Greystone and took a bike tour through the wine country. It was a beautiful tour and fascinating to learn about grape growing and wine making, complemented by some wine tasting. A perfect adventure.

Enjoying the Napa Valley Wine Country by bike tour

Bottom line, we have learned it is healthier and much more enjoyable to make time for an active adventure when we travel. It is truly easy to do and does not have to cost much. You can merely rent a bike. Another choice is to take a bike tour. The added benefit of a tour is learning about the history, architecture, industries and culture of the place your are in. You can also meet some great people. And you can't beat the interesting stories you can share at your booth and upon your return home. Adding active adventures in our travel allows us to live life while building a company. We highly recommend it.

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Taking on a New Sport: Kayaking

Sit-On-Top Kayaks sitting on top of our car (photo by LivligaHome).

My husband and I just celebrated our 33^rd wedding anniversary. Keeping active, enjoying the outdoors and exploring something new have remained important objectives of our lives. We are fortunate to live in a state where just about everybody else shares the same objectives.

We have many friends who love to kayak. Every time we heard about the fun adventures they had and the stories of nature they observed, it made my husband and me more and more interested in trying it out. Many years ago on a vacation we had borrowed a couple of kayaks from family members and remembered enjoying the experience. Then when we were visiting our daughter and her husband the week before our anniversary we happened to go shopping in a mall with a Cabelas sports store. They had all their kayaks leaning against the outside of the building and on sale, with impressive discounts. We had to stop and talk to someone about the kayaks and kayaking. It was just too tempting. We decided it was the right time to take on a new sport: kayaking! With our anniversary a week away we thought it was the perfect gift to give each other. We opted for a sit-on-top kayak. Here is what we have learned about the sport and how to have fun doing it:

Types of kayaking. There are 5 types of kayaking: recreational, whitewater, sea, surf and touring. We knew from the beginning we didn’t want to start out whitewater rafting. We wanted to start the sport on lakes and reservoirs as recreational kayakers.

Good for your health. Kayaking has many health benefits. Specific health benefits include:

• Improved cardiovascular fitness
• Increased muscle strength, particularly in the back, arms, shoulders and chest, from moving the paddle
• Increased torso and leg strength, as the strength to power a canoe or kayak comes mainly from rotating the torso and applying pressure with your legs
• Reduced risk of wear-and-tear on joints and tissues, since paddling is a low impact activity.

We particularly liked the idea that we were reducing the wear-and-tear on our joints and tissues, especially with my recent challenges with my knees.
Equipment needed for day kayaking. The first 3 items on the list are a must; the other items will make it a more enjoyable experience:

·      Paddle

·      Life vest (PFD)

·      Waterproof whistle

·      Waterproof gloves

·      Sun hat with a rim and an adjustable drawcord

·      Water shoes or sandals

·      Quick drying clothes with UV protection

·      Sunscreen

·      Waterproof pouch with carabiner or ties to put keys and other essentials

·      Binoculars

·      Waterproof camera

All geared up (photo by LivligaHome).

Opens up many new doors to travel and discovery. Just in our state alone there are so many lakes and reservoirs we can travel to and enjoy. There are so many, in fact, it will take us years to visit them all! Access to them are more often than not free or charge a nominal day fee and can be reached within a days drive. As we have recently discovered, we have many within a couple of hours of our home.

Great for swapping stories. Getting out there on the water allows us to see the world from a different point of view. We discover new animals each time we go. This past time we identified a yellow-headed blackbird in the tall grasses at one end of the reservoir. Beautiful. Very fun to talk about and share.

Since starting this new adventure we have bought a season pass to our local reservoir and have found a way to go there each weekend we are in town. Each time we go out on the lake we have new experiences. The weather, the birds, the fish, the other people out there kayaking, sailing, windsurfing, paddle boarding, paddle boating, fishing, swimming and picnicking make it memorable each time. We are loving it.

Enjoy! And Live Vibrant!

Originally posted on Sheila's Blog in TheEpochTimes.com.    

 

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The challenge of maintaining your weight when injured

 

Modifying My Exercise Routine to Work for Me While Injured

Yep. I did it again. This time I messed up the OTHER knee. Again I was doing something super fun. The problem was I did it with a little too much enthusiasm and gusto. I went for a 31 mile bike ride. It was a glorious day. It was a great challenge I was excited to take on. Admittedly by the end of the day I was tired and a bit sore.

The reality was the soreness turned into inflammation, pain and immobility. It only got worse. Of course we were traveling and I had to take multiple airplanes and stand long hours at shows for work.
This life necessity only caused more pain and inflammation. I finally went to the doctor and found out I had triggered a "Baker's Cyst". He put me on a prescription anti-inflammatory and advised me to ice and rest my leg as much as possible. Hard to do with our busy lives. But the pain stopped me from doing more than I absolutely had to.

The moment you are not moving you stop burning as many calories. This is mental and weight management suicide for someone like me. It just makes it that much harder to maintain my weight. I can't afford to feel too sorry for myself for too many days. The result is gaining weight, which is all too easy for me.

Despite not being able to walk comfortably, I had to figure out how to work out, focusing on my core and upper body. It was not easy to begin with, good news is it got easy and better with routine. Here is what I have found I can do and sustain:

Monday- test out walking on the treadmill for 15 to 20 minutes then do free weights
Tuesday- try to do stationary bike for 10 minutes without any resistance then do a nautilus circuit focusing on arms and back with some leg that doesn't require weight bearing
Wednesday- walk the track for 20 to 25 minutes, however slowly, then do abs, back and core with a combination of nautilus and body resistance exercises
Thursday- repeat Monday routine
Friday- repeat Tuesday or Wednesday routine depending on my mood

I still don't burn as many calories as I need to or am used to. If I skip my exercises even for one day my weight can easily nudge up. I also have to really avoid feeling sorry for myself in order to avoid "indulgence" eating. I am a few weeks into healing and making some progress.

I just have to keep reminding myself that living a Healthy Lifestyle means embracing it regardless of the circumstances. The alternative is no longer viable or desirable for me. I have also learned I can over
do it and that is no longer worth it either!

Here's to Living Vibrant...regardless!

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Top TEN Indicators You Have Become A Jock

Getting Ready for my 31 mile bike ride

Like many of us in this day and age, I started becoming a jock in my 50s. For the past 30 years I did a better job of watching my kids play sports than I did participating in them. Then I got the bug to live a healthier lifestyle and make the most of the life I have. It has and continues to be a fun journey…despite the aches and pains and occasional injury. I may not be able to keep up with those that are a lot younger and have a much lower BMI than I yet I can honestly say I look forward to working out in the morning, working on my running, going on long bike rides with my husband and exploring new hikes in the Rocky Mountains. Reflecting on this the other day I decide to make a light-hearted list of the Top Ten Indicators of When You Realize You Have Become a Jock—no matter your age. Here is my list:

1. You are willing to cycle in the rain and don't even give a thought to your hair or clinging clothes.
2. You walk around with a farmer's tan on your arms AND legs.
3. You have multiple scars and have a story for each one and the sport you were involved with at the time.
4. You can make cocktail conversation about your knee operation.
5. Your idea of a date with your spouse/significant other is going to work out.
6. You keep a pair of tennis shoes, a bottle of water and a protein bar in your car.
7. Your idea of a perfect birthday gift is another pair of bike shorts.
8. You have to make room on your shoe shelf for another pair of athletic shoes.
9. You have more apps on your phone for tracking your food, activity, steps and routes than anything else.
10. You have more event t-shirts than button down shirts in your closet.

Enjoy! And Live Vibrant!



Re-posted from Sheila's Blog on TheEpochTimes.com.  

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A New Adventure- Winter Hiking in the Snow

On Top of Deer Mountain in RMNP after hiking on a snowy trail (photo by LivligaHome)

My family and some friends went up to the mountains for Thanksgiving. We were fortunate in that the weather was cold but we were not socked in with snow. In fact, it was so beautiful we wanted to go hiking!

I have always been a fair weather hiker. I tend to be a wimp when it is too wet, too cold, too hot or too snowy. Give me perfect conditions and I am rearing to go.

This past weekend the sun was shining, it was sweater and vest cold, which means it was pretty mild, and there was some snow on the ground. We called the Rocky Mountain National Park (RMNP) info line and asked about trails that would be good to hike. They recommended Deer Mountain. It is a 6 mile hike round trip. It is fairly steep going up and a downhill dream on the return.

My husband had the foresight to recommend I take my walkingsticks and that we get some ICETrekker traction cleats for my boots. He figured, correctly, that as we ascended we would probably see more and more snow in addition to some ice. I resisted the “fuss” at first but then decided it wouldn’t hurt to have all the equipment handy if we did, in fact, need it.

He was so right. Just about a quarter mile into the hike it got icy. That is when I decided to put on the cleats. From then on there was ice and snow the whole way on the trail. Interestingly, the mountainside didn’t seem to have much snow, just the trail.

For a 58 year old it was quite a hike. Turns out hiking on snow covered trails is a lot like walking in sand on the beach. Your muscles are working hard as you sink in the snow or slide. It was quite a workout.

Thanks to having both my sticks and the cleats I was never afraid of falling. Normally when I feel vulnerable when hiking I tend to creep a long and take small steps. I can be a slow poke. But with my trekking gear I felt surefooted and gung-ho.

In the past I would never have imagined being willing to take a hike in the snow and ice on a RMNP trail at the end of November. It was very empowering to realize I am willing to take on new athletic adventures, with the right equipment, of course!

Taking a hike on a trail in the snow is beautiful. It is very different than a summertime experience. I am glad to have discovered this. The key, I have found, is the willingness to try new adventures and to make sure you have the right equipment to keep you safe. I am honestly looking forward to my next winter hike.

Here's to Living Vibrant!

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Exercise Addition—Sit Ups with Leg Extended

Exercise Addition—Sit Ups with Leg Extended (photo by LivligaHome).

There is a great camaraderie at a gym, or should I say the “Y”?  I am hardly in the league of most of the other regulars you see there, especially using the free weights. What I have found though, is it is not an exclusive club. In fact, the hard-core jocks are eager to share and challenge everyone to achieving the next level of ability.

This happened to me recently. I was doing my regular sit up routine on the exercise ball when I observed one of the regular “jocks” lifting one of his legs up straight on a bosu ball while lifting his weights. I uttered appreciation for his ability and he smiled back. The next thing I knew he came over and started telling me that it was a great exercise for muscle toning as well as balance. Then he proceeded to show me how I could do the same sort of thing with my sit-ups by keeping one leg raised while doing my usual number of crunches.

I was a complete klutz for the first few times I tried to keep my leg raised. It is actually pretty challenging to keep your balance on a ball with one leg raised while doing crunches. The goal, of course, is to alternate legs with each cycle of crunches. What I found was that it was easier on one side to keep my leg raised compared to the other. Something else to work on!

After a few weeks of working on my crunches with alternating legs raised I have become better and better at it. I have also increased the number of crunches I do per cycle. I start with doing my regular crunches. Then I raise my right leg and keep it up through the next cycle of crunches. Next I raise the left leg and do the same number of crunches. Sometimes I lose my balance and have to steady myself before continuing. I never stop until I achieve the current number of crunches per rotation. Currently I do 40 crunches each cycle.

It feels good and has added a level of challenge that requires me to pay attention. My stomach muscles have definitely felt the change. This is a good thing. Now to keep on increasing the number of crunches until the next challenge!

Enjoy! And Live Vibrant!

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My 100-Mile Journey Turned into a 110-Mile Success

The Journey: for 7 days I cycled each day to reach 100 miles as a birthday week challenge for me to achieve (photo by LivligaHome).

My seven days are up. I took on a challenge a week ago to cover 100 miles on my bike. I had never done anything like this before.  The most I had ever cycled in a day on a bike was 25 miles and that was a one-time deal. I did participate in The Buffalo Classic fundraiser bike ride once, cycling their shortest route. All this is to say traveling 100 miles in a week was an extraordinary journey for me to take on. To read the entire article click here...

Re-posted from Sheila's Blog on TheEpochTimes.com.

 

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100-Mile Journey-- Day 7-- A Great Day to Celebrate!

 

100-Mile Journey Achieved! (photo by LivligaHome).

Day 7 of My 100-Mile Journey had me giddy with anticipation. With only 4 miles to go I knew I would make my goal but I still didn't know how many miles total I would achieve. Now I do. Drum roll please...today we covered 13.5 miles. In seven days, for our 100-Mile Journey,  we have covered 109.5 miles. Nearly 110 miles in one week! Woohoo!

How I feel: I feel great. There is a big smile on my face. I did it! In celebration and gratitude I am fixing my husband linguine with clam sauce tonight. Wine will be served. There is nothing like a sense of accomplishment and taking a moment to celebrate it.

What I saw on the seventh day of our ride: There are lots of bridges in our town. Many traverse the ditches we ride along side. They come in all shapes, widths, lengths and designs. Some go straight across their expanse, fewer have an arc. People fish off them. Dogs sometimes pee off them. Birds often land on their rails. Mainly people walk across them or cycle from one side to the other. Bridges solve an important problem. Without them our lives would not be as easy...or lovely. Yep, it is a good thing we have multiple bridges in our lives...allowing us to pass from one side to another. My journey has been one such bridge. 

What I have learned: Take time to celebrate and acknowledge your accomplishment. Tonight we will have a celebratory dinner. Next I plan on a luxurious massage. Great ways to reinforce it was not only possible but well worth the hard work and perseverance. This will be a time I will long remember.

What I will do:  I look forward to writing our check to Action for Healthy Kids. It is a donation I am very proud of, to say the least. It is sent with a new found joy. I know it will be appreciated and well used. The perfect birthday gift to myself!

100-Mile Journey Day 7 Mileage Snap Shot--Blasted Through the 100 Mile Goal!

It is indeed a great day to celebrate! Live Vibrant!

#100MileJourney
#Cycling
#Gratitude
#MyHusbandRocks
#HealthyLiving
#FeelingGood
#Celebrate
#PayItForward
#ActionForHealthyKids
#Livliga
#LiveVibrant

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100-Mile Journey-- Day 6-- Unplugged

100-Mile Journey-- Day 6-- Unplugged (photo by LivligaHome).

Day 6 of My 100-Mile Journey was a day I focused on being unplugged. I realized as I was wheeling along that these six days were the first where I had started the day without electronics plugged into my head. When I work out at the YMCA every morning during the week I always have music or news on and my headphones in. It is very quiet without them. The total miles we covered today were 13.3. In six days we have covered 96 miles. Only 4 more miles to go before I reach my goal!

How I feel: I feel unplugged from the intensity of news sharing and communication. It is very quiet inside my head. When you ride for 12 or more miles you have a bit of time to look around...and think. How often do you just observe the world? I know I don't often enough. Without being plugged in my senses are heightened from what I hear, to what I see and certainly what I feel. There is also a clarity of thought. You can work out a lot of ideas in your mind on a ride. I am definitely liking this.

What I saw on the sixth day of our ride: Domestic animals of all kinds are up early, before us, every morning in this neck of the world. There are many dog walkers out and about in the morning. What amazes me is how many dogs are hanging out in their back yards lounging in the sun, sitting on tables, running the length of the fence or plopping there paws over the fence to check us out. I think there are just about as many dogs as people around here. Then there are the cats on the prowl. I think they think if they don't look at me as I go by that I can't see them. Not so.

What I have learned: Stretch yourself. In all ways. I have noticed as my muscles have worked out more, I need to stretch more. Especially my quads. It helps me warm up before I ride. It also helps my stiffness after the ride if I stretch. Bad form to look like a not-so-little-old-lady after having fun being a "jock". And then there is stretching yourself metaphorically. If I had not taken on this challenge to ride 100 miles, I don't think I would have ever believed I could. Taking the chance and stretching myself beyond the usual has shown me I have a greater capacity than I ever thought possible. Pretty cool feeling.

What I will do:  I have 3 kids. They are grown now but when they were in primary and elementary school they went to public school. We knew of many children who came to school hungry. Often the only meal they got was the lunch served at school. Those lunches were not the most nutritional or balanced. Money was always tight for the schools too. That is why I believe so strongly in supporting organizations working to make schools a healthier place for kids to be. To put our money where our mouth is my husband and I are going to give our pay-it -forward donation to Action for Healthy Kids. This is an organization that fights childhood obesity, undernourishment and physical inactivity by helping schools become healthier places so kids can live healthier lives.

100-Mile Journey Day 6 Mileage Snap Shot

Looking Forward to Day 7. Only one more day of my 100-Mile Journey!

Live Vibrant!


#100MileJourney
#Cycling
#Gratitude
#Unplugged
#MyHusbandRocks
#HealthyLiving
#FeelingGood
#PayItForward
#ActionForHealthyKids
#Livliga
#LiveVibrant

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100-Mile Journey-- Day 5-- Hump Day

100-Mile Journey--Day5-- Hump Day (photo by LivligaHome).

Day 5 of My 100-Mile Journey has turned out to be my hump day. Good news is my speed has continued to improve so that I am now up to an average of 10.1. The total miles we covered today was 13.1. In five days we have covered 82.7 miles. Less than 20 miles to go to achieve my 100-Mile Journey challenge!

How I feel: I am feeling the push in my body. My "bum" knee has decided to swell and I am now taking ibuprofen.  Ah, the reality of age. It is a mere reality, not an excuse to stop.

What I saw on the fifth day of our ride: I love looking around when we ride. Each day I see something new. Today I was taken by all the beautiful flowers growing along the paths we take. We benefit visually from the love people put into their yards and gardens. As you can see from today's photo, there is a stunning stand of cosmos along where we ride. Their bright colors seem to be cheering me on.

What I have learned: It is important to pamper yourself. I recommend a long soak in a hot bath with bath salts. It feels oh so good and helps ease the soreness from any possible aches and pains. Today my knee is particularly grateful for a long, hot soak.

What I will do:  When I was the executive director of the American Heart Association in Denver I saw how important it is to provide healthy food to our kids in school. Somehow and for a long time we were feeding our kids the worst kids of foods and taking away their exercise. Not a good formula for ensuring our children grow up healthy. That is why I continue to support programs that improve children's lives, especially in our schools. We are going to give our 100-Mile Journey donation to Action for Healthy Kids. An organization that fights childhood obesity, undernourishment and physical inactivity by helping schools become healthier places so kids can live healthier lives.

100-Mile Journey Day 5 Mileage Snap Shot

Looking forward to Day 6! Only 2 more days of my 100-Mile Journey left!


Live Vibrant!


#100MileJourney
#Cycling
#HumpDay
#MyHusbandRocks
#HealthyLiving
#FeelingGood
#PayItForward
#ActionForHealthyKids
#Livliga
#LiveVibrant

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100-Mile Journey-- Day 4-- Gratitude

100-Mile Journey-- Day 4-- Gratitude in a Place Called Prairie Village (photo by LivligaHome)

Day 4 of My 100-Mile Journey was a day where I saw my speed improve significantly. I have gone from a low average speed of 6.1, which was on my second day, to a high of 9.8 today. Loving it. The total miles we covered today were 13. In four days we have covered 69.6 miles. Almost 70 miles in 4 days!

How I feel:  I feel tremendous gratitude. My husband is a rock and a great trooper. When I proposed this idea to him to do this 100-Mile Journey he was all for it. He has joyfully planned our routes (he is the cyclist who knows the trails around here). He has taught me how to use MapMyTracks. He was even willing to get up after a night in the ER with our son who, ironically, crashed off his bike (thankfully, he is fine!) to make sure I could achieve the daily mileage goal. And if that wasn't enough, he had to battle his gears breaking down in the midst of our ride today. He got his bike to work okay and we were able, yet again, to complete our daily ride. How awesome is that!?!

What I saw on the fourth day of our ride: We live in a town where the trains pass through and go along the roadways. About midway through our ride today we first heard and then saw a train moving a long the tracks right beside the path we were on. It was an impressive train with many cars lumbering along, breaks screeching and cars straining as it winded its way around the curve in the track. It reminded me of one of my favorite books when I was little, The Little Engine That Could. Remember it? There seems to be an apt analogy here as I huff and puff my way towards 100 miles...'I think I can, I think I can...'

What I have learned: Don't forget the sunscreen. I have been good about putting sunscreen on my face but didn't think I would need it on my arms and legs. Oops. When you cover these many miles each day you end up in the sun a lot. I have managed to sunburn the tops of my legs and arms. I have also developed a nice "cyclist tan". My badge of honor.

What I will do:  It is exciting to realize that by covering almost 70 miles these past 4 days, my husband and I have accumulated $140 between us to donate to Action for Healthy Kids. It makes me feel proud to do something good for myself and be able to pay it forward to help our children live healthier lives. And we aren't done yet!

100-Mile Journey Day 5 Mileage Snap Shot

Looking forward to Day 5! Live Vibrant!

#100MileJourney
#Cycling
#Gratitude
#MyHusbandRocks
#HealthyLiving
#FeelingGood
#PayItForward
#ActionForHealthyKids
#Livliga
#LiveVibrant

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100-Mile Journey-- Day 3-- Another Beautiful Ride

 

100-Mile Journey-- Day 3-- Another Beautiful Ride (photo by LivligaHome).

Day 3 of My 100-Mile Journey was easy. Now that we are in the work week we have cut back our miles to around 12 each day. The total miles we covered today was 12.9. In three days we have covered 56.6 miles. We are already over the halfway mark in just three days!

How I feel: We started early this morning so it was cold outside. It helped me keep my speed up. I particularly enjoyed the path we chose. Another beautiful ride.

What I saw on the third day ride: Today we saw the sunrise. It was glorious. There were may clouds in the sky so the glow spread across the sky in all hues of soft peach to salmon-red. What a way to start the day.

What I have learned: Pump up your tires.You would think I would have thought of this before but it took 43.7 miles before I realized my tires were low. My husband kindly pumped up our tires before we started out this morning and it made a huge difference. I was actually able to keep a faster pace.

100-Mile Journey Snap Shot of Day 3 (photo by LivligaHome).

What I will do: With the joy I am receiving from my 100-Mile Journey I want to pay it forward. Since it is at the beginning of school and I think it is important to support healthy kids in school, I commit to giving $1 dollar per mile for each mile my husband and I ride. We are going to give our donation to Action for Healthy Kids. This is an organization that fights childhood obesity, undernourishment and physical inactivity by helping schools become healthier places so kids can live healthier lives. I encourage to join me in paying it forward.

Looking Forward to Day 4! Live Vibrant!

#100MileJourney
#Cycling
#HealthyLiving
#FeelingGood
#PayItForward
#ActionForHealthyKids
#Livliga
#LiveVibrant

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100-Mile Journey-- Day 2 -- Paying It Forward

100-Mile Journey-- Day 2 -- Paying It Forward (photo by LivligaHome)

We made it through day 2 of My 100-Mile Journey. In two days we have covered 43.7 miles. Not bad for a woman who will be 58 at the end of the week.

How I feel: It is amazing how much energy I still have! There are a few aches but nothing major. I think my joy in accomplishing 43.7 miles overrides any of the aches and pains.

What I saw on the second day ride: It is amazing the amount of wildlife that exists within our city. We have lots of trails a long the water ditches throughout our town. It is here you can see heron, sparrows, snakes and even raccoons. Today we saw a huge turtle!  He looked like he was on a mission scuttling across the path trying to get ahead of us. A rare sight in Colorado.

100-Mile Journey-- Day 2 -- Turtle skuttling in front of us (photo by LivligaHome)

What I have learned: Eat a banana. With my increased exercise my muscles have decided to contract into "charlie horses". Lovely. I was in the midst of dinner when a muscle decided to lock up. I ate a banana and it seemed to help. I ate another one this morning and so far no charlie horses.

What I want to do: I have been inspired by the ALS Ice Bucket Challenge. With the joy I am receiving from my 100-Mile Journey I want to pay it forward. Since it is at the beginning of school and I think it is important to support healthy kids in school, I commit to giving $1 dollar per mile for each mile my husband and I ride. We are going to give our donation to Action for Healthy Kids. This is an organization that fights childhood obesity, undernourishment and physical inactivity by helping schools become healthier places so kids can live healthier lives. I encourage to find out more about this great organization.

Looking Forward to Day 3! Live Vibrant!

100-Mile Journey Day 2 Snap Shot

#100MileJourney
#Cycling
#HealthyLiving
#FeelingGood
#PayItForward
#ActionForHealthyKids
#Livliga
#LiveVibrant

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Instead of the 100-Foot Journey– I Took on the 100-Mile Journey

This week I am changing things up with my blog. I have taken on a 100-Mile Journey where I have set the goal of cycling 100 miles in one week. Each day I plan on sharing more of the story. Below are my first thoughts on the importance of taking on challenges.

My 100-Mile Journey started by cycling around Golden Pond (photo by LivligaHome).

In our world we have the phrase “Go big or go home”.  I have taken this to heart when it comes to celebrating my birthdays. Birthdays are always a milestone. The older we get it seems the more we dread them. That is why, many years ago, for my 30th birthday, in fact, I decided I wanted to change it up and start conquering mountains and taking on new challenges when my annual natal day came around. For my 30th I climbed a mountain, Teddy’s Teeth. I will always remember my 30^th because of it. To read the entire article click here...

The first day of my 100-mile journey I did 22.1 miles (photo by LivligaHome).

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#TooFatToRun: New Runner's 6 Tips for Success

#TooFatToRun: New Runner's Tip #6: Track Your Progress

 As I wrote in a previous blog, my new hero is Julie Creffield who started the #ToFatToRun movement. It all started because she liked to run but felt ostracized and criticized by others when she ran. She decided to confront the bias and keep on running. This inspired me to see if I could run. I started out with intervals on the treadmill at our local YMCA. That went well enough so I thought I should try and see how long I could run without going back to a walk. I made it to 25 minutes and repeated that a few of times. Then I thought I would try a "real run" outdoors starting from my front door.

The route I picked was one I have done with my dogs. I didn't want to get lost my first time out. I did it! I ran for 27 minutes for a distance of 2.58 miles. As you can see by my face I was thrilled I completed my first run. I really could do it!

Since I want to support others in taking Julie's challenge to run-- no matter how big we are or old we are-- I thought I would share some tips that have helped me get started and to keep running.

New Runner's Tip #1: Invest in a good pair of running shoes

#TooFatToRun: New Runner's 6 Tips for Success:

1. Invest in a good pair of running shoes. Don't skimp on quality because good shoes make all the difference on how your body feels at the end of a run.

2. Wear clothes that are comfortable and, if you are big like me, think about shorts that go down your thigh and won't hitch up as you run...that will keep you from getting chafed as you run.

3. Get ready to run by working out and building up endurance. Weight training and core body work outs have really helped me with my capacity for running and increasing the amount of time I can run. Also, learning to run by doing intervals of walking and running on a treadmill allowed me to see I could do it and increase the amount of time I can run.

4. Listen to peppy music. I find music that is upbeat and energetic helps me keep going and keep the pace up. I use iTunes Radio and listen to the Fitness Beat station, as an example.

5. Pick running routes in an area that is known to you and that provide attractive visuals. Sometimes in a run you need distractions to keep going and transcend your tiredness. I find having interesting or beautiful things to look at helps. 

6. Track your progress. I use fitbit. It has been the best investment. I hook it to my bra every morning. For running it really allows me to track my distance and time. These are key stats for me to follow so I can continue to challenge myself and improve. It is also a visual way to celebrate each run and my commitment to keep on doing it.

So this #57YearOld #FatLady is learning to run and enjoying it. It may not be pretty to watch and it may not be at a win-the-race pace but I am out there living a healthy lifestyle and making progress. Hope you take the challenge too and learn you are NOT #TooFatToRun.

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