#onesmallchange Week 5 - Being Nice to Difficult People

I am linking up to Marcia's #onesmallchange post today.  If you haven't been following her LAST QUARTER challenge, you really should check it out.  Making  #onesmallchange each week is a great way to help us make significant gains in meeting our goals by the end of the year.

This past week my #onesmallchange was to do a good deed every day for another woman... to pay a compliment, do a favor, show gratitude, offer to help, share a smile... with at least one other woman every day.

This week, I am taking it one step further.  I so very much enjoyed this #onesmallchange because I can see how it impacts the woman I am engaging, and it often encourages other people to follow suit.  I have seen the ripple effect and it is uplifting for me as well as the other people involved.

But it is so easy to be nice, to be kind, to go the extra mile for someone with whom I am having a positive engagement.  It is much harder, in fact almost impossible sometimes, to be extra kind or generous to someone who is being difficult or contrary in our dealings.  But I do think, that this is where it can have the most positive effect; where it can make the most difference.

I think that people who are just plain miserable, or being bitchy or even mean, are sometimes feeling defensive, or perhaps guilyt about something, or incapable, or even under-valued in some way, and that is what is making them act offensively.  I am finding that my biggest smile, or my unexpected compliment or kind gesture is often just the impetus they need to turn their attitude around, at least for a few minutes.

Smiling and being kind to someone who is treating you with disdain or contempt, can be be very disarming.   And I know at least once it has made the person stop and reflect, and continue our discourse with a softer, kinder tone.  For me it is a worthwhile effort, even when it is just plain hard to do!

Here is how the LAST QUARTER challenge has gone for me:

• Week 1 - no snacks after 8 p.m.
• Week 2 - drink at least 64 ounces of water
• Week 3 - take supplements
• Week 4 - uplift at least one woman

And so far, so good... oh I have still had the VERY occasional snack at night, but I can honestly say I am getting my water in each day (and more most days) and faithfully taking my supplements.  This challenge has really helped me focus, especially knowing I am holding myself publicly accountable.

If you are interested, do check out Marcia's post and join in... it's not too late!

What is #onesmallchange you could make this week?

Do you find it hard to be nice to people who are being difficult?

Marvelous Monday

I was excited to wake up and jump up and get up and get my day started!

You see, when we were away last week, shopping and visiting friends in WA, I was on the hunt for a pair of 12-lb dumbbells and also a 15-lb kettlebell… and was fortunate to come home them in tow.

Most of the stores we checked are not carrying 12-lb dumbbells anymore so I was thrilled when The Captain found some at Target in Silverdale.  And also surprised because I don’t usually find anything I like in this particular store… and was not even going to bother going there this trip, but decided to give it a try at the last minute when nothing else was panning out.

They had 2 different kinds of 12-lb dumbbells so I opted for the ones with a neoprene cover because I can use them with bare hands.  The other set were all metal and didn’t feel comfy in my hands. I would have had to purchase a pair of workout gloves to use them I am sure.

So this morning, I did my scheduled strength workout with the new 12-lb dumbells, instead of my usual 8-lb dumbbells, reducing the reps in the exercises to 6 or 8 instead of the normal 12.  I could really feel the difference.  Hurray!  I am glad I made the decision to be tenacious and keep looking for the 12-lb set instead of settling for 10-lb ( I am not ready for 15-lb at this point ) .

Then, after lunch, we headed out to spend a couple of hours with our golf clubs.

One of courses in our area is located on a high hill that overlooks Haro Strait and San Juan Island, WA, to the East. It is a beautiful location and a wonderul place to be on a sunny day… Mount Baker was spendid today against the blue sky... so we headed up there and bought ourselves each a short game pass for the Winter season… they are good till the end of February 2014 and gives us every day, all day access to their great little practice facility.  There is an 18-hole putting course, a  large chipping green and a large pitching green that also has 2 sand bunkers.

We had these passes a couple of years ago during a mild winter and used them a lot so let’s keep our fingers crossed for another mild and sunny winter, here on the South end of the Island… so we can golf and play tennis to our hearts’ content!

Just a few pictures of our outing to share…

Are you a golfer? 

What is your favorite way to enjoy a beautiful sunny Fall afternoon?

Running Again

Wahooo!  We got out for a run this morning.

It wasn’t a very long one… only 3.35 km (that's 2.1 miles)

and it was a very slow one…. 26 minutes flat.

But a run it was, and I am so happy about it.  I didn’t want to run last week when I was trying to keep from catching The Captain’s cold germs… so this morning, because he is feeling much better,  we headed out together. I promised him, as he was wiping his runny nose while tying up his shoes, that I would keep it short. And I did.  And he was glad we went out too… I think he was happy to be feeling really active again, after laying low for almost 2 weeks!

And don’t ya love the neon yellow shirt?  It is my ‘volunteer crew’ shirt from working for the Goodlife Fitness Victoria Marathon a couple of weeks ago, handing out race shirts to the entrants as they came in to the expo on Friday evening.

I really didn’t think I would ever really use it cause it is that color and kinda large and shapeless cause it is a man's style I am sure, but it fits easily and loosely over a running tee and was perfect for the gloomy and dull light that we had this morning.  No one would miss me coming, that is for sure.  I have decided I kinda like it!

Do you run when you have the sniffles?

What do you think of neon yellow?

Friday 'Fession

I have a little confession to make.  Shhhhh...

I did NOT work out while we were off on our little vacation to WA state this past week. Even though I did take along a printed workout that I found online and really thought I would do in the hotel room…

I packed my Gymboss interval timer, just so I wouldn’t have any excuses… but darn!  I just never did it.  Between getting up very early to shop so we could spend evenings visiting with our elderly friend… fighting off cold symptoms and being over-stimulated with the whirlwind… I just didn’t do it.

I am not sure how many miles I might have walked on Monday while we shopped till I almost dropped. And then we did some serious walking on Tuesday and Wednesday, with a bit more shopping thrown in, just for good measure and to make sure that we gave the American economy a good boost!

 

So, this morning, after working 2 shifts yesterday and still not doing any exercise, I was really eager to get my sweat on.  But, I decided that since I had already missed 2 of my strength routines this week, I might just as well miss today’s scheduled routine as well… call it a ‘week off’ and get out the new 15-lb kettlebell I bought on this trip.

I had been looking for one everywhere we shopped but wasn’t finding anything at a great price, until The Captain spotted this little baby at the last store we looked in before heading to board the ferry that would bring us back to Canada on Wednesday afternoon.

I wasn’t really sure about the shape of it until I picked it up and did some double arm swings and hip thrusts in the aisle of the store… well, wouldn’t you have done that too?  Anyway, it felt just fine, and is comfortable to hold in my hands so I snapped it up and happily paid just under $18 for it!

You can see that it is quite different from my 10-lb kettlebell which is the traditional shape.  That may be why it was so inexpensive.

First thing this morning, I got out my Reebok Kettlebell workout DVD and did the warm up and basic workout and cool down.  I could really feel the difference from my 10-lb kettlebell.  Hurray!  It is just what I wanted and I am happy I made the decision to try it.  I am sure I will be using both of them a lot.

I intend to continue my 3 strength workouts per week on Monday, Wednesday, and Friday mornings, and add a kettlebell workout on either Saturdays or Sundays… we’ll see.

Are you a kettlebell fan?

Do you get in  your workouts when you leave home for a few days?

#onesmallchange Positive Encounters

Yes, we got back on Wednesday afternoon from our little jaunt to WA state and I will tell ya all about that, but today I want to link up to Marcia’s '#onesmallchange post for this week.

If you aren’t in the know, Marcia has started a LAST QUARTER challenge to help us ensure we meet some of our goals by the end of the year.  She asks that you make a commitment each week to make #onesmallchange and then build on them, week by week.

My list so far:

1. No eats after 8 p.m.
2. Drink 64 ounces water
3. Take supplements

and I am doing pretty well… even with the disruptions that travelling recently brought, I did manage to get my supplements in each day… and fell flat on my face with the snacks and the water one day.  But, hey, 1 out of 7 is not a huge fail, in my books.

This week I have decided to change things up a little. I love an idea I saw on a Facebook post this morning about being nicer to the women in our lives; to compliment them, and uplift them, rather than being competitive or judgmental.  And it really struck a chord with me.  Women can be so mean to each other.  I don’t see much of this in my personal life, thank Goodness, but I do run into it occasionally at work, and I see it on social media.

So, my #onesmallchange this week is going to be to MAKE SURE I go out of my way to be especially kind to AT LEAST one woman every day.  Looking back over my week, I realize I have already been doing this when shopping recently, and also when interacting with the attendants at the long term care facility where we visited our friend in Port Townsend, WA.   

We never really know how our comments or actions impact other people, and I always want to leave others with a positive impression, and a good feeling for having had an encounter with me. 

It doesn't cost anything to be nice.  It makes you feel good. It makes the other person feel good.  And my Momma always said 'you catch a lot more flies with honey than with vinegar'.  She was right.

And on another note, here is the view out my window this morning... so nice to be home!

How about you?  Are you kind and supportive of the women you interact with each day?

Heading South on Sunday

It has been such an odd week.  Very quiet, and VERY inactive.

On Tuesday morning, The Captain woke up with a head cold… full blown symptoms overnight.  Watery puffy eyes, runny nose, annoying dry cough (well, annoying to me anyway), sneezing and sniffling.  I made him a cup of spicy black tea and sent him back to bed for the day.

And I tip-toed around, being as quiet as a mouse, so as not to disturb his rest, hopeful he could get some more healing sleep.  He managed to make it out to the couch for his favorite Tuesday night tv shows. (And I thoroughly enjoyed the first episode of the new season of The Biggest Loser - so happy Jillian used her trainer-save... hate it when someone goes home after the first week.)

Thank GOODNESS he felt somewhat better on Wednesday… and each day since then his symptoms have been waining… today he is almost feeling up to his normal energetic self.  ALMOST.

Now I haven’t caught the bug yet.  I have been avoiding it like the plague and sucking on zinc lozenges and drinking green tea, and upping my Vitamin C intake.. for the past couple of weeks actually, as I have been in contact with colds at work, too.  And, oh yeah, I am washing my hands and using hand sanitizers so much I am lucky I have any skin left.  I am keeping a positive outlook and convinced that I AM staying healthy.  I think that matters.

I have not been doing much working out either. I did my 3 strength workouts this week, but no running, and no tennis either.  I thought those things might run me down a bit and let the cold bugs in!  I am not taking ANY chances.

And why am I being so careful NOT to catch this darn cold anyway?  Because we are heading to WA state tomorrow morning on the ferry, and I want to feel great for our little trip.  We will only have 4 days away, but I have lots of things on my to-do (or should I say to-buy) list and I need energy to SHOP!

It is has been a couple of years since I have been inside a  Trader Joe’s and I am pretty excited about it!  There is a new one in my favorite shopping town and I can hardly wait to get there!

Sorry to cut this short, but I am about to get serious about my packing…  I have just started tossing things on the bed that I cannnot forget to take along… some snacks, some protein powders and a shaker, maps, hotel workout, some U.S. currency, and a couple of Handfuls.  This is just a beginning of course… now where is my Gymboss timer anyway?

What things do you never leave home without?

What do you recommend to avoid a cold?

#onesmallchange Week #3

Today begins week #3 of Marcia's #onesmallchange challenge... and this week I have decided to concentrate on making sure I take my supplements.

I have been dealing with low blood protein, low globulin counts and low white blood cell count for some time now, and I know it is is important for me to eat properly and take the supplements that support my immune system... but I sometimes just don't bother with them.

This week, I am adding that to my #onesmallchange list.  I have put them in a place where I cannot fail to see them every morning.  No more excuses!

I am doing very well with both of the first two changes I have made - putting my water into bottles each morning is a good visual reminder for me to make sure I empty them before bed time.  On mornings I do strength work I usually have the first half of my water drunk by the time I have finished my after-workout stretch.  Other days, I space it out throughout the day.  But, I am getting it done.

• Week #1 - no snacking after 8 pm
• Week #2 - drink 64 ounces of water each day
• Week #3 - take supplements each day

Are you working on any small changes, to improve your health?

Happy Canadian Thanksgiving

Happy Thanksgiving to all of my Canadian friends

We are having the warmest, sunniest October day here, and got out for a lovely hour-long walk along the beach before having lunch and getting our turkey into the oven.  I am thankful this year, especially, for my health and my ability to keep active and happy!

I just drew the winner of my Wahine Sport Long Glove/Arm Sleeve giveaway and shared her name on the original post.  Check it out to see if it was you!

And if you didn't win, but still want a pair, order some for yourself from the Wahine Sport web site.

Tell Linda that I sent you!

Feeling thankful about anything in particular this year?

Saturday Smiles

It is Thanksgiving weekend in Canada so that means turkey dinner at our place on Monday.  Will be making cranberry sauce tomorrow and can hardly wait to dig in to the bird!

But before all of that….

I am doing well with my getting my water in every day.  My #onesmallchange challenge this week has been to drink a minimum of 64 ounces of plain water every day, and by putting it into bottles each morning, it is a good visual reminder for me to drink it.  So far, so good. 

It is race weekend in Victoria.  The Good Life Fitness Victoria Marathon is being held on Sunday.  And there is also a half marathon, an 8 km road race, and a children’s 1 km event.  It’s an exciting time!

Last year we worked a water/aid station.  This year we decided on a different tack, and spent from 3 till 7:30 p.m. yesterday at the race expo giving out tee shirts.  Was a very well-organized working arrangement and we had a great time with the other volunteers and the runners who came to pick up their shirts.  Jane, keep us on file for next year!

Don’t miss out on my Wahine Sport Long Glove/Arm Sleeve giveaway!  It is open till Sunday night at midnight, PDT.  Use the Rafflecopter form and read about it here.

Have a fabulous weekend!

What is making you smile today?

#onesmallchange… Week 2

Last Tuesday, Marcia, who writes Marcia’s Healthy Slice, started a challenge to help us meet our goals for the last quarter of the year, by making one small change each week… and then adding another each week until the end of the year.

My #onesmallchange commitment for this past week was to avoid eating after 8 p.m. each evening.  Most of the time, if I do eat/snack/munch/graze after dinner, it is not from physical hunger.  It is from what I am hearing called hedonistic hunger… or even just from thirst, mistaken for hunger.  Apparently not all that uncommon.

So, how did I do?  Well I can honestly say that the only evening I ate after 8 p.m. was on Sunday.  And it was from true, physical hunger.  We had eaten dinner fairly early and it was a light meal so by 8 p.m. I was feeling a bit peckish and by 9 I was downright hungry.  I ate a couple of slices of lean ham wrapped in Romaine lettuce and was quite satisfied… but a deal is a deal so I guess I only scored 6/7.

This week  I will plan better!

And, in a addition to not eating after 8 p.m. I  intend to make sure I drink more water.  I have been really lax about getting in my H20 lately.  Oh sure, I drink coffee and tea all day long, but I really think my body needs pure, unadulterated water. 

So my #onesmallchange this week  is to fill up a bottle or 2 each morning, measuring out 64 ounces of water…  and then make sure I have drunk it all before going to bed each evening.

I have lots of great water bottles so I think I will use a different one each time to make sure have some variety and not get bored…..

 

What is #onesmallchange you could  make this week?

How do you make sure you are drinking enough water, or is it a concern at all for you?

Wahine Sport Long Gloves/Arm Sleeves Review and Giveaway

You may recall my post about the cute Wahine Sport shrug that I reviewed and hosted a giveaway for in August…

I mentioned that Linda had sent me two garments from her line to try out.  The first was the awesome little shrug, and  the second was pair of long gloves… I call them arm sleeves… and they are fabulous!
I teased you with a picture of me wearing them on Saturday morning, spending some quality time catching up on blog reading and watching a golf event on tv…

And now I am thrilled to tell you that Linda has offered to give away a pair of these beautiful, stylish sleeves to one of my readers.   I am so excited to be able to share them with you.

I am! 

Excited!

These long gloves/arm sleeves are not only elegant and stylish, and somewhat exotic, they are very practical.

They are small enough that you can carry them in a purse or pocket or gym bag… and then take them out and pull them on after a yoga session, or during a walk if you get chilly.    Or start out with them and then take them off or roll them down if you get warm.

Wear them while running outdoors on these cooler fall days when you don’t quite need a jacket or a long-sleeved shirt…  or put them on while just around town doing errands or having lunch with your envious girlfriends... peeking out from under a sweater or a tee.

They are so stylish, too, with thumb sleeves (everyone’s favorite I know) and a small zippered pocket that is large enough to stash a gel, or a key or some mad money.

They are  made in the U.S.A. from an easy-care, quick-drying, moisture wicking fabric.

 

And they come in beautiful colors and designs.

And the VERY BEST PART….Linda has kindly and generously offered to give pair to one of you! 

And you can be located in Canada or the U.S.A.

There are two mandatory entries:

1. Select the Wahine Sport Long Gloves/Arm Sleeves you want to win and tell me which fabric you selected in a comment
2. Leave an email address for me to contact you if you win

The other entries are bonus, and include the following (details in the Rafflecopter form):

1. Follow Wahine Sport on Twitter
2. Follow eatrunsail on Twitter
3. Tweet about the giveaway
4. Pin your favorite OTHER Wahine Sport garment

You MUST Use the Rafflecopter form below for all entries.

a Rafflecopter giveaway

You’re welcome!

THIS GIVEAWAY IS NOW OVER... and the winner is Anna!  So very happy for you.  

Thanks so much for all of the entries.

CBC Challenges You to MOVE MORE During the Month of October

There is a national challenge happening in Canada for the month of October, sponsored by CBC, our national broadcasting company.

31 Day Challenge to Move More

Here is what they have to say about it on their site…

"  Why?

This fall, Live Right Now's focus is Back to Routine. 

It's a natural fit for September after the lazy days of summer. Once October rolls in, we usually settle into some habits -- but not necessarily good ones.

One of the biggest culprits: sedentary behaviour. Many of us find ourselves glued to our desks, and Statistics Canada says 46 per cent of Canadians are physically inactive during their leisure time.

This inactive lifestyle can lead to many health problems. A study published as part of a Lancet series on world health and physical activity estimated that physical inactivity caused 5.3 million of the 57 million deaths worldwide in 2008.

Study after study confirms that moderate physical activity - like brisk walking - reduces your health risks.
So let's get up and get moving! Take our 31 day challenge to move more. "

Here is a calendar with some suggested activities for each day… you all know I am not a fan of earphones and earbuds when walking or running alone, for safety reasons, but some of the other suggestions look great!

 

Check out the web site if you would like to download a large printable poster version for yourself.

Challenge yourself to MOVE MORE every day in October.

Jumping on Marcia’s #onesmallchange Bandwagon

Happy October 1st.

How did that happen? The year is flying by!

I occasionally remind myself of my one-word mantra that has been my theme this year…

KAIZEN = daily improvement

And when I found this One Small Change Challenge, posted by Marcia at Marcia’s Healthy Slice, I decided immediately to take part.  It is a simple challenge, but I think it will help me stay on track with my new goals and see some great results over  the last 3 months of the year.

Marcia asks you to make one change each week, and then each week throughout the last quarter of the year, add another to the list.  So for this week, my first change will be:

No snacking after 8 p.m.  - it is often a problem for me.  Sometimes it’s just fruit or a handful of nuts, but it is something I do usually out of habit, not physical hunger.  So, from now on, no solid food snacking.  A cup of tea or coffee is fine, but no EATS.

What about you?  Are you still working your one-word mantra?

Does Marcia’s challenge appeal to you? #onesmallchange