Wow, that feeling of proudness in my heart!

I feel so glad that I am making a difference in people's lives, their fitness level, their nutrition. Last night, one of the girls I trained with said she listened to me and got some Ezekiel Bread and said that was the bomb and have been choosing her foods wisely because of what I told her. My friend, Neka agreed and said how she was reading the labels and choosing foods with less fat and eating better foods. Wow, I really made a difference.

And like I told you last week, I got one of my bff to go a longer distance in which she has never done before. Now, she is on a runner's high - I am still looking for mine. This morning, I asked if she wanted to go a little bit further and she said YES - and we almost at 4M within 1/4 mile. She said she was glad I pushed her.

I am feeling proud. I love helping people in any capacity. And if they are happy, I am happy!

Til next time!

A Runner's High

Hi Everyone,

Today for some reason, my allergies were killing me but I went out anyways. Pam, my bff was on a runner's high ever since we did 7.1M on Sat - all she needed was a push and she sure did it- I am so proud of her. And after running with Laura, I have a whole new perspective on races. At first, I don't want to race, it is just too painful but when she said "Just do it and have fun and finish the race, that is your milestone" So who knows, what I might sign up for.

This weekend, my bffs want me to go and do the Run For OUr Heroes 5K downtown Raleigh. I am thinking about it.

Nothing to report today other than we saw lots of people at Shelley this morning, the parking lot was full of cars.

Pretty soon! it will be more daylight so then I won't have to wear a headlamp - and not so many clothes -

Until next time

Sue

More on nutrition, weight loss, and what to do when you hit a plateau

Since joining the gym and being on my weight loss and getting fit routine, I've been surfing the net and reading articles about health, foods to eat, metabolism and belly fat. I've been sharing this information with a number of friends and collegues to help them get started on their weight loss or help them with hitting a plateau.

I've hit plateaus of many and each time I have to re-evaluate what I am not doing or what I should be doing differently to get the scale to move. I realize that the numbers on the scale is not the most important but how the clothes fit. Neverthess, us women are from a society of smaller numbers on the scale. I realize a few things to deal with plateaus: 1 - change up of foods, 2 - eat less 3- change intensity of exercise or different exericse.

Here is an example - I was helping someone at work and she was losing weight with what I told her to eat and what exercise and she was successful. Then she hit a plateau - after talking to her in which most people are ignorant of this fact: 1- if you lose weight , you have a new caloric intake - because now you are lighter so you should not need as many calories. 2- if you eat the same foods day by day, your body does not have a chance to digest different foods differently 30 if you are walking 30 mins easy, then after a while your body sees this normal routine.

So after changing these 3 key points - she was able to lose weight.

I am no nutritionist or dietician - so this is just sharing of information of what I learn through my struggles.

So the next time you hit a plateau, think of these key points

Until next time,

Take care

Sue

Getting back to swing of things

Allergies and cold have been hampering me from making progress with my physical fitness. Running was hard, could hardly breathe but now finally starting to feel better. Yesterday, went for a long fun! Met everyone at the Crabtree greenway. Some of us went and did the 5/1 intervals and some of us did 2/1. I did the 2/1 which I find a lot less stress on the joints and allows me to get back into shape slowly.

I met up with Laura and Pam and we had such a good run. Laura and I know each other and we just started talking, running, fast walking, and back to running. Pam, my bff is getting back into shape little by little. This is the first time she went this far. We started at the greenway and went towards Shelley lake and then we went around Shelley and then back to McD - a total of 7.1 Miles - I was very proud of myself and we all had a great time getting to know one another.

Laura told us about the upcoming half marathon at Outer Banks that she is thinking of participating in. It sounds like something I would like to do.

And she reminded me "You don't have to go fast, you are with friends, and you can do it, and do it together to finish the race"

It was a good day!

Until next time

Sue

Gee, what happen to the warm weather, well, at least the sun was out

Hi everyone,

It was chilly this morning when I woke up to get ready for my run. I read different opinions if one should eat something before running. One time I didn't and I was lagging, not that I run fast but I was running out of gas. So now, I would eat a little something and of course, have my cup of coffee - Met up with Mel at Lassister Mill. We had a good old time, doing our run/walk interval, chatting and laughing. And then we look and said " I don't remember this broadwalk, do you?" I looked at my garmin and realize we went beyond the point of turning around. So we wind up doing 6.3 miles vs. 5 miles. I guess when there is great friendship, running which is a very hard thing for me made it bearable. Thanks Mel. My hamstrings, hip and IT band are a little tight and sore. Hopefully, tomorrow, it won't be sore.

Then I went over to Earthfare to pick up some items, got home and had some breakfast, go on the computer to upload some pictures, then it was time for Kettlebell Pump class.

Then it was out with the husband to Ted's for a late lunch or early dinner.

I had a good day because I actually could breathe a little better after suffering from a cold and yucky days of pollen.

So I can't complain!

So hope all of you had a great day.

Until next time,

Sue

That green stuff is killing me! Pole Dancing - hmmm

Hi everyone,

Been away for a while! I'm back! Been sick and then allergies hit me big time. I could barely do anything. This green crap sure zaps the energy out of you. I heard it is just going to get worst.

Nevertheless life has to go on. This week I am semi- back to my running routine, still taking it easy! Running with my bffs at a slower interval and shorter distance but we are doing well. Imagine when we first started the running program, we could barely do a few steps without huffing and puffing. Now, we are up to 3+ miles and on weekends, we do 5 miles. When I was well, I was up to 8 miles. I need to build that back, slowly.

Weight training, bodyweight exercises and kettlebells have been quite fun so tonight our instructor has us going to try pole dancing exercise class. This is definitely outside my comfort zone. I was not going to go but since the team is going, I should go. I will let you know how it goes.

This week was also back to swim lessons. I am psyching myself ready to fight my water demons and eventually improve my swimming. I just hope to someday go into the ocean and not just to get my ankles wet. If only I can conquer my fears and also realize I now sink instead of float - how about that!

And btw I still have some b-day cake left over. I think I am going to put it in the freezer. You know, out of sight, out of mind! Though I took a piece today....
bad, bad, bad

Until next time,

Take care

Sue

Day after my birthday - back to eating right!

So yesterday was my birthday and also it is my cheat day. Once a week, I would eat a little more and eat foods that I don't or shouldn't eat during the week. I said "a little more" because tha was my problem. "A little more" means "A Big More" It took me over 2 years to learn how to eat. I am still learning. The reason behind this is to shock my body and also not be deprived of foods I enjoy.

This morning, I had strawberries,bananas, granola over kefir. The combination was quite yummy. I heard kefir is good for the digestive track and that people who are lactose intolerant can have it and not get gastonomical disturbances. And kefir is good for you too!

I think I might go out later and take a walk and enjoy the sunshine.

It has been a beautiful weekend.

Enjoy!

Sue

Today is my birthday!

So today is my birthday! I got up at 6AM this morning to meet up with my SAGGERS for our weekend longer run. Who would think once because of my bad knees I would ever be able to run but I am doing it. And for me to do a run on my birthday makes me feel proud at my age!

The weather was perfect this morning for our run! It was 56 degrees and at first I was a little chilly, but 1 mile into the run, I had to take my windbreaker off. My legs were somewhat sore from what I do not remember why and what I did. But I kept with it and we did our 5 miles, so proud of Melanie! Pam could not make it. So next Tues, we will meet again.

Then went home, took a shower and did some chores. Went out to Mimi's cafe for lunch - always went there for breakfast. Not bad! Then it was off to Costco to do my weekly food shopping.

My next door neighbors gave us a chocolate cake with chocolate icing and chocolate shavings- wow! it was rich! could only eat so much -but that so much was real good.

Time to run some more to work off all this food.

so what did I get for my birthday! I got a new pair of running shoes! Got to try them out and see if I like them or not - you know u can't tell until u really run in them.

Maybe I'll hit the treadmill and see!

So just finishing dinner - went to Pei Wei - it is not really Chinese but what Americans think what Chinese food is but all in all it was tasty.

Now I am reminiscing on the days activities and reading on FB

So many friends wishing me a happy birthday on FB - I am so blessed.

Until next time! Enjoy life! Make the most of it! and Eat good food! Enjoy life as if it is your last!

Take care!

Sue