#onesmallchange Taking a Step Back

I am linking up again this week to Marcia’s #onesmallchange challenge post.

We are winding down the year in such a positive way… making a commitment each week to #onesmallchange that we can focus on to help that new behavior become a good habit.

This week I am Taking a Step Back… backing away from my computer.  A few weeks ago, The Captain and I spent a couple of days snuggled up in a hotel suite, completely unplugged, in order to celebrate an anniversary that is very special to us both.  It was lovely and I was reminded that I tend to spend a lot of time at my keyboard… both online and off… mostly out of habit and fear of missing out.

So, Taking a Step Back is really good for me in so many ways. It frees my time considerably and it frees my mind as well.  I have no set boundaries or rules about it… I think that would be defeating the purpose, somehow.  But I know when I need a break… and this week I am making sure to take it.  I am spending more time reading, cooking, decorating, sightseeing, and enjoying the leisure. 

Sometimes I think that Social Media is like a soap opera, or a reality tv show… you don’t want to miss out.  But, honestly, anything that you really need to see or hear will still be there when you start watching again.

In past weeks, I have made these #onesmallchange commitments:

1. no eats after 8 p.m.
2. drink 64 ounces of water each day
3. take my supplements
4. uplift at least one woman each day
5. be extra nice to a difficult woman each day
6. have enough pre-workout fuel
7. nutrient combination of 20% fat, 35% protein, 45% carbs
8. pre-bedtime routine
9. allow myself to be IMperfect
10. one yoga session per week

Do you Take  a Step Back occasionally, too?

Hanging My Head...

Why, yes, I am a wimp.

On Sunday morning, the sun was shining brightly and there was very little wind, so I decided to head out for a short-ish run... hadn't been for some time as I hate running in the rain when the weather turns cool and it has been raining here for the past several days. I just hate having wet feet and all of my running shoes seem to be some sort of mesh and not water resistant at all.

So, I checked the Weather Channel and learned it was -1 C, which is about 29 F, just a bit below freezing. I knew I needed a few layers.  As a base I put on a nice, quite snug, long sleeved Tommie Copper shirt (wishing it had a mock or turtle neck) and some knee-length compression socks. Then I put on some leggings and my Running Room nylon jacket. Last I put on my running shoes, then a fleece ear band, some light gloves and a fleece vest, just to make sure my back would stay warm.

Off I went.  I walked for about 3 minutes at a really brisk pace and then broke into a light run... and I was feeling quite cool... now, I know I should be cool when I start out because otherwise I will get OVERheated as the run progresses and I start to sweat.

But after about 12 or 13 minutes I was still feeling pretty darn cool, and not comfortable at all, so I cut it short and came in after logging only about 2.25 km... I realized I should have dressed a bit differently... something more on my head and probably warmer socks, too.

I am having a hard time admitting to myself that I have become such a wimp.

Years ago, before we bought the sailboat, we lived in the heart of our province and often faced Winter temps of -40 C which is the same as 40 below zero F.  And even though I never ran outside when it was quite that cold, I did run at -20 C which is 4 below zero F.  I never minded running in cold weather back in those days. What has changed?  Am I just too used to a warmer climate?

I think it has something to do with humidity.  That colder climate was extremely dry... and I could put on layers and feel warm. This climate I am in now is much moister being oceanside, and to me it feels colder, even at higher temperatures. Does that make sense?

I used to like to run on packed snow.  And I did that for several years...  I only gave in an bought a treadmill when I got tired of falling on icy roads in the Winter, and slogging my way through slush in the Spring.

Where I live now, we have very little real Winter. Last year we had only a couple of days of frost and no snow at all... so far this year we have had a couple of nights of frost, and a sprinkling of snow.  I sure am happy to see the forecast for the week showing warmer temperatures.

But I do accept that I have become a wimp... and will just have to adjust accordingly.

Do you run when it's cold?  And just what do you consider COLD?

Friday… Finish the Week with Some Fun

I have just completed my third strength workout this week… and so the 10th week of my current program. I am so happy that I have stuck with it as I am seeing good results and feeling great.  I will finish up the 12 weeks, and then I plan to take a rest over the holidays and start something new at the beginning of the new year.

I have some fun things to share…

These package arrived in my mail box this week, thanks to Marcia who writes Marcia’s Healthy Slice.  I am loving these yurbuds, and yes, I savored every morsel of that Almond Joy bar, too.  I have been a fan of Marcia’s blog since I first found it almost 3 years ago.  Thanks for sharing a couple of your favorite things with me, Marcia.

I splurged a bit and picked up two new pairs of golf shoes for myself.  Normally I wear very traditional styles but both of these shoes just grabbed my wilder side, I guess.  And who can resist a bargain?  I paid less for both pair than I would normally spend on just one.  The grey shoes are so light and can be worn with either the white or the green laces… kinda cute.  And the pink pair are almost like a sneaker. 

I won a giveaway a while back from Erika who writes MCM Mama, and the prize was a box full of lunch goodies… Annie’s mac and white cheddar, some organic milk and juices, some Annies’ cheddar bunnies, and some Annie’s fruit gummy bunnies, with a great little canvas lunch bag… and lots of coupons, too.  I think The Captain actually appreciates all these things more than I do!   Funny cause I have been urging him to switch to Annie's for his mac and cheese fix and now that he has tried and loved it, I am sure he will.

I got my first VOX box from Influenster this week…. if you haven’t checked them out, you should!  This one was created for Canadians, the Maple Vox Box, and has a whole lot of cool things in it… some Skinny Cow treats, mascara, lip gloss, press-on gel nail decorations, a mud facial mask and some Ice Breakers crystal mints.  It’s a whole lotta fun stuff I would never have bought for myself… however, I have been looking for a new mascara and I do like this one a lot.

And last but by no means, least, I won a $10 U.S. Starbuck’s card from Suz and Allan at Cows Lasers and Everything in Between.  Smart and savvy Suz sent me a Starbuck’s e-card and I was able to add it to my own Starbuck’s card and you can bet I will be be taking my sweetie on another coffee date very soon!

So, it is time to hit the shower and get some lunch going… 

What’s making you smile today?

How are you finishing up your week?

#onesmallchange Adding Yoga to My Week

I am linking up again this week to the #onesmallchange challenge at  Marcia’s Healthy Slice.

This week I am committing to taking the time to do at least one yoga session each week.   Last week I fit in a 15-minute session first thing in the morning on both Tuesday and Thursday.  Both of those days turned out to be crazy busy, and I really felt that the yoga practice, even though short, helped me get those days off to a good start in a positive mindset. 

I don’t feel quite as flexible when I do yoga first thing in the morning, but that’s okay. I have learned not to push myself and am not disappointed when I cannot sit back into a full Willow for more than a couple of minutes, or get my feet flat on the floor during a Downward Facing  Dog. 
 
I have a CRUNCH Yoga-Pilates DVD that has a 40 minute routine on it… did that first thing on Sunday morning and got the week off to a great start.  Nothing wrong with a bit of extra core work either.

In past weeks, I have made these #onesmallchange commitments:

1. no eats after 8 p.m.
2. drink 64 ounces of water each day
3. take my supplements
4. uplift at least one woman each day
5. be extra nice to a difficult woman each day
6. have enough pre-workout fuel
7. nutrient combination of 20% fat, 35% protein, 45% carbs
8. pre-bedtime routine
9. allow myself to be IMperfect

And I am doing well with most of these things… still have not MASTERED the pre-bedtime routine, but having it on my mind is making me do it more often, at least. I have found that if I get to it a bit earlier than JUST before bedtime, I am more likely to take care of it.


Do you practice yoga?  What is your favorite time of day for it?

What is #onesmallchange you can make this week? 

Making Progress

I am so excited about the progress I am making with my strength training.  I have been following a program I found in one of Tom Venuto’s books and have just completed my 9th week. Amazing to me that I have stuck with it this long and even though I don’t love every move, I recognize the value of them all, and am getting stronger, more flexible, and best of all… seeing more muscle.

The program has 2 different workouts, A and B, and they are made up of supersets of 2 exercises and each workout covers muscles from all over the body, including core work.  I have added 3 sets of pushups to the end of both so they take me anywhere from 24 to 32 minutes to complete, depending on how long I rest between sets, and then I do a nice all over stretch after I am done.

Every week I change some element to make them more difficult… more weight or more reps or even an additional set occasionally. It is all progess and I enjoy the challenge.

I don’t enjoy planks, however.  I find my lower back gets a bit achy when I hold for more than 30 seconds, so I make sure to fold back into a Child Pose after each plank.  

I plan to finish up the 12th week and then change the program.  I may tackle the program in Tom’s new book Burn the Fat Feed the Muscle… did you see my review?  Or, I may change it up completely and go back to bootcamp after the new  year. Not sure yet.

So my week was good… 3 X strength training on Monday, Wednesday and Friday…. all three days followed by golf practice in the late morning/early afternoon.

On Tuesday and Thursday mornings I began the day with a 15-minute yoga session, designed to get the day off to an energetic start.  Loved it.  Just the right length before a busy day.

And on Saturday, I had an official REST DAY where The Captain and I walked to a local elementary school to support their craft fair and then on to our favorite Starbuck’s for an indulgent holiday treat… Toffee Mocha for him… Salted Caramel Mocha for me.  Mmmmm.

And one more thing... I joined a challenge for the month of November to complete 100 squats, 100 sit ups and 100 pushups every day of the month. Well, I did the squats and situps most days, but I never cranked out more than 44 pushups on a single day.  But this kind of challenge gets me TRYING at least!

Did you have a good week, fitness-wise?  How do you treat  yourself?