Shake it up

My sister has started drinking SlimFast shakes to lose a few pounds. Yesterday she said that after drinking them, her stomach was really talking! Looking at the bottle today, she noted that they were lactose and gluten-free which made me start to wonder what type of protein is in them. Turns out the ones she is drinking are made with whey protein which is derived from milk.

For as long as I can remember, I have loved drinking milk but milk does not love me. One of my favorite after-school meals was a tuna fish sandwich with a few plain potato chips, and a big glass of ice-cold, whole milk! Seems that milk intolerance is a family trait as my sister is impacted by it too. I’ve tried a variety of protein shakes with non-dairy proteins to include soy and pea proteins. Truthfully, I am not a huge fan of shakes, I enjoy chewing my food but have found shakes to be a good meal replacement option.

There are a number of types of protein powders, enough that even the pickiest shaker should find one to enjoy. I’ve been looking for a pre-made one to keep in the fridge for quick and easy access. According to this article, the Vega ones are the best plant-protein based options. This weekend, I’m going to pick up a pack and see how they do in terms of taste and keeping me full for a while. I’m excited about my weekend trial run!

Speaking of running, I’m off to check out some local trails…maybe I’ll even break into a jog to see how the old knee and lungs hold up. As always, to be continued…

 

7th Inning Slump

Ugh, it has been a tough week so far as getting out and moving is concerned. One of my biggest struggles is putting myself first when it comes to exercise. I fool myself with the early morning thought and plan that I will get to it after I’ve had a cup of coffee then when that doesn’t happen, at lunch which turns to I will get to it before dinner then after dinner… Before I know it, the day has passed and I have not exercised. Typically, I’ve gotten a lot of other stuff done just no exercise.

The other night I had a dream that I was running again. Fortunately, in the dream, I wasn’t running away from anything rather running for fitness and pleasure. It felt great. I woke up pondering if that was a sign that it was time to get back to it. Then I finished a book on Kindle and was looking for another in my library to start seeing that one of my unread downloads was A Beautiful Work in Progress written by Mirna Valerio, a unique and inspiring ultra-distance runner. The desire to run again is bubbling right at the surface – now to put desire and action together.

A good thing, health and fitness-wise that has happened this week, is that I have started a 12-week program focused on nutrition and movement aimed at women 40+. The first week has started with writing down foods consumed. What I have noticed is that I am sorely lacking in fruit and vegetable consumption! It’s amazing what we find out about ourselves when we start paying attention to our patterns and habits.

The building desire to run again plus the 12-weeks program hitting together will hopefully help to bring me out of this current fitness slump, moving me in a healthier direction which if the stars align and the gods are on my side will help me shed some of these extra pounds! To be continued…

 

Tooth Extraction

I don’t drink (a lot), don’t smoke…what do I do? I love desserts!

After most meals, I feel an overwhelming need for a little something sweet. Breakfast, lunch, dinner…doesn’t matter the time of day, the cravings are strong with this one. Truthfully, people who don’t eat sweets mystify me. I question their overall sanity.

Last night, my son and I went to a Chinese buffet for dinner. I made sure to save plenty of room let for these little chocolate cupcakes with funfetti on them…they are tiny and available at most any grocery store. I don’t buy them at the store but can’t resist them when we go to the buffet. This morning, I had two strawberry toaster strudels and put a little sugar in my coffee…

I have a rotten sweet tooth and I want it gone! I got it honestly from my mom who has a fierce one too. She actually hides sweets in her room along with green beans but that’s a story for another time. Whenever I ask if she wants something from a restaurant, her response is some sort of dessert.

Coupled with what I’m calling my genetic predisposition to love confections, my sweet, sweet Granny used to spoil us rotten with yummy treats. It was her primary love language.

Not too long ago, I had an appointment with my P.A. One of the topics was my entry into perimenopause and the fun of night sweats that have come at this stage of my life. Along with trying Black Cohosh as a natural treatment she also suggested that eliminating all sugar had proven helpful for some of her other patients in a similar boat. I must have looked at her like she had multiple heads because she quickly backed up in her seat, acknowledging that was a tough route and maybe not for everyone.

Today, the extraction process goes to a new level as I’m starting a 12-week program for women 40+ who want an electric charge to their metabolism. I have the shopping list in hand and the task of tracking what I eat. May the force be with me.

 

Motorcycle Mama

Since I was young, the sound of a motorcycle has always given me butterflies of excitement! I still remember when I was about 17 going to a Fourth of July festival where motorcycles circled the grounds. The distant low, rumble of them coming then the overwhelming sound and sight of them once they got to us was one of the most memorable things from that summer.

Wanting to be part of the world of motorcycling, I stepped WAY outside my comfort zone to take the basic rider safety course which follows the curriculum set by the Motorcycle Safety Foundation. Though I have been fascinated by bikes for most of my life, I am the ultimate beginner having never even cranked up a motorbike before Saturday morning!

I was nervous and excited as we walked silently out to the range. I was ready to go – though also a bit apprehensive due to imagining myself flying over the handlebars or tipping the bike over with a leg trapped under. Plenty of people I know have at least one horror story about bike accidents. Certainly, it is a dangerous pursuit but also one gives a sense of freedom like few others. There is also an inherent notion of rebellion in riding a motorcycle which appeals to my wilder side.

It’s important to note here that I am not the most coordinated or graceful person. Learning physical activities is typically difficult for me even when I understand conceptually. Zumba, kickboxing, BodyPump, fast-moving yoga – I’m always at least 4 steps behind! One reason running appealed to me was because it is one foot in front of the other, consistently for a set period of time or distance – no quick changes or complex moves that involve your feet doing one thing, hands another, and hips yet a different one. I used to kickbox regularly and I LOVED it!! I made wonderful friends plus relished the feel of punching a bag and the sore, tired feeling at the end of a tough workout. It took me a lot of practice before I felt comfortable and could get through a sequence without screwing up but I did it with time and patience.

Approaching with caution, I hopped on my assigned bike.  As we proceeded through the class, the exercises got gradually more complex and challenging. I struggled to get through the slow, tight maneuvers such as weaving between cones and doing a figure eight. The friction zone often evaded me with my letting go or pulling in too much at the wrong times (yes, I stalled more than once). Rolling on and off the throttle often got confused. And don’t even get me started on the notion of counter-steering!

I tried hard and listened to my instructors, both of whom were excellent. At the end of the day, I did not pass the riding evaluation. A combination of nerves and the need for additional practice did me in. Truthfully, I’m okay with it and knew ahead of time that with my non-physical/kinetic learning style, I needed more time on a motorcycle before I could even fathom passing the evaluation. The instructor who told me I didn’t pass gave me clear and helpful feedback then welcomed me to come back to the class, feeling confident that with more practice, I would indeed get it.

The weekend was not a bust because I learned a lot, had fun, met some nice people, and got in a great work-out (bikes are heavy!). I’m going to stick with it because I am determined to figure out this whole motorcycle riding thing. It is just going to take me more effort and time before I can truly call myself a Motorcycle Mama!

The SCALE!?!

Yesterday morning, I stepped on the (dreaded) scale…I haven’t been on one since my last doctor’s appointment. I don’t typically worry about what it says, only decided to get on to gauge where I am right now so that I will know where I am going. Still, I was a little shocked at the number. It’s my highest weight since being eight months pregnant almost 14 years ago!!

I knew my clothes weren’t fitting like I wanted even though I had gone up another size but hadn’t figured the scale would throw out such a high number. Over the past few months, I have been making some slow, steady changes to include cutting back on wine during the week, smaller portions, less fast food, and more cooking at home. None of those things have made a dent in my belt notches.

I’m not throwing in the towel on any of the changes I’ve made, in fact, I’m going to double-down on cooking at home more and cutting out fast food (why has even typing that given me a hankering for an Arby’s roast beef?!). I also believe that adding in exercise will help tighten some things up and may help the scale go down.

Today, I had my blood pressure checked and it is excellent. My pulse was good as was my oxygen level. Aside from frustrations at work, my mental health is good and physically, though I’ve got some work to do, I am not falling apart. I have a supportive family, wonderful friends, and a silly, sweet boyfriend. Overall, I’ve got a lot of great things going for me.

If for some reason, re-incorporating fitness into my life and eating more of the good stuff doesn’t result in significant weight loss, it is not going to be the end of my world. I am still going to be me and that is more important than a number on a scale.

 

 

Rest Day?

Yesterday, I wrote a post about my motivation and how I practiced yoga AND went on a walk! It was a win for activity. Today may be a different story. It’s raining (thank you, Mother Nature!), I’m tired, and I don’t know if I will make it to the gym due to some other commitments. Am I making excuses already? Is this going to be an early derailment?

I don’t think so. I’ve been eating well today. Drinking water, too.

A few years back, I went to see a nutritional counselor. It was a short but interesting experience. She focuses on helping her clients break out of the “diet” mindset and embrace themselves as a whole being, not in need of the fixing that the diet and fitness industries capitalize upon. I went to her because I felt broken and ashamed of myself. I had “let myself go” and couldn’t find my way back to the size 6 jeans that had felt so good. There was something wrong with me and I needed to be fixed – I had fallen hook line and sinker into the “smaller is better” life-plan but was failing to get and stay there. Like many others, I have a long and painful history with body acceptance but that’s for another time.

One of the biggest takeaways from my time with the counselor is that we need to listen to our bodies and hear what it needs. For eating, she recommended a book on intuitive eating aptly named Intuitive Eating. I ordered the book and flipped through it – it’s on my list to pick back up. But the take away was to listen to your body because it will tell you what and how much to eat. The body knows what it needs and when it had enough. I am taking that same approach to movement. It’s not that I will be a couch potato today but I feel in my body that I need rest today. Things may change later in the day but for now, this is where I am and I am okay with it.

Rock-Solid Silence

By John R. Nocero, PhD, MBA, CCRP, GCP, CC, ACB & Katherine J. Pryor, MPM

Dwayne “The Rock” Johnson is a formidable global figure in entertainment and culture. His 6”5” frame and chiseled good looks non-withstanding, he has the knack of continually reinventing himself: troubled youth to college football player to WWE wrestler to today’s leading man at the box office with the Midas touch, a megawatt smile, and seemingly down-to-earth nature. He has 91.9 million followers on Instagram alone; the Hollywood Reporter recently tweeted that “Dwayne @TheRock Johnson regains No. 1 on Top Actors social media ranking” (THR, 2017).

The man knows how to continuously leads the pack. How does he do it?

There are multiple business articles dedicated to understanding “The Rock’s” ability to influence culture and create opportunities. In a 2014 Fortune magazine article, he gives six pieces of his best advice finishing with his often-quoted line “be the hardest worker in the room.” Recently, on Quora, another perspective has been explored by looking at what the author calls “The Rock’s most powerful line” in movies which he contends is SILENCE!? (Goke, 2017). Wait, what?

Goke (2014) discusses that prior to “The Rock” throwing down in a big scene, his character stops with his one-liners, looks directly at his opponents, then lays down the law. It is known he means business when crickets can be heard. Everyone knows something big is about to go down. Now, whether or not, Dwayne Johnson uses this technique is unknown; however, he’s said that he tends to “have a lot of…ideas about the character” when he is working on film or television projects (Roberts, 2014).

Therefore, it can be surmised that Dwayne Johnson puts stock in this particular technique to influence situations.

Silence is a far cry from the norm in our over-stimulated, over-headlined, over-extroverted current reality with shameless self-promotion techniques, screaming for everyone to look at you. Is building presence through silence a tactic that can be used to build influence in the world of clinical research and regulatory compliance? We say yes. By using silence, you are going against the norm; therefore, you gain a certain level of power and show an inner strength by approaching situations differently (Goke, 2017). People will take notice.

Silence creates room to listen. This is important but often taken for granted; many people think hearing is the same as listening. When we truly listen, we gain an understanding of their position which provides an advantage in situations such as audits or negotiations. If we listen to understand, then we can determine the best direction in which to proceed, whether it is to walk away or dig in further based on our own bottom line. In police movies and television shows, often detectives will throw out a guess to a suspect then grow silent. Silence makes suspect uncomfortable and the beans start spilling. The detective used silence to her advantage and learned more than she knew walking into the situation. Auditors can use this same technique to gain valuable insight that may lead to a deeper understanding of policies and procedures that will enhance the audit results.

Dwayne “The Rock” Johnson is a man who uses the power of silence to gain an advantage and assert influence, as we have seen from his use of this tactic in his blockbuster movies. We, mortal beings, can take the lessons of silence into our daily lives to gain power by going against the norm and creating a space to listen. See if talking a little less and listening a little provides you with an advantage as you go about your week.

References

Goke, Niklas (2017). How do I develop a strong presence and personality? https://www.quora.com/How-do-I-develop-a-strong-presence-and-personality/answer/Niklas-G%C3%B6ke?utm_source=Nik%27s+Newsletter&utm_campaign=e1cbc017f4-Nik%27s+Newsletter+32nd+Edition+12-8-17&utm_medium=email&utm_term=0_3b16c08180-e1cbc017f4-255584597 retrieved 15 Aug 2017

Roberts, Daniel (2014) Fortune. The Rock’s best advice for success. https://www.google.com/amp/amp.timeinc.net/fortune/2014/10/30/the-rocks-best-advice-for-success/%3fsource=dam#ampshare=http://fortune.com/2014/10/30/the-rocks-best-advice-for-success/ Retrieved 17 Aug 2017

The Hollywood Reporter (2017). Thr.cm/T60G8S retrieved 15 Aug 2017