Keeping Perspective: What Defines Progress

I don’t know about you, but I am super excited for fall!  It’s my favorite time of the year…football, cooler temps, changing colors, honey crisp apples.  Some people see this time of year as an end to summer, which I suppose it is.  I see it as a time of change and transition, which isn’t a bad thing.  Sometimes change is needed to gain perspective.

Just like everyone else, my clients (and me for that matter) experience plateaus, plummeting willpower , boredom and feeling  like their weight loss journey is an uphill battle.  Newsflash: it is, and it’s not over when you reach your goal.  Some phases are easier than others.  It’s important to keep perspective on what’s important in your journey (hint: it’s not the number on the scale).

First, take a look at how you feel when you are consistent.  This applies both for your food and exercise.  How do you feel when you are on track with your workouts?  Recently, I took a much needed break from the weight room. I knew I’d get back in there, but my body was in a rut and telling me to cool it for a little bit.  Instead, I enjoyed the weather with long walks, trying to beat my time on some of the routes.  I took yoga and Pilates classes, both at the gym and online in my basement.  I focused on increasing my flexibility and core strength and saw gains quicker than I anticipated.  I felt great!  The scale hasn’t budged, but my clothes fit differently in a good way.  My return to the weight room was also impressive.  Since I took a break and increased strength in other ways, I am now able to lift heavier weights, which will result in more lean muscle mass and increased metabolism.  I’m incorporating the flexibility training into my regular routine, instead of something only every once in a while (I'm bad about stretching regularly).

Same deal can happen with food.  The change of season is bringing new produce into season, such as apples and squash.  More substantial meals sound better when it’s not blazing hot outside.  Now I’m not saying load up your plate, but rather load up your plate with nutrients in the form of vegetables, maybe a new recipe for chicken on the side.  Most of us don’t get our daily dose of vegetables, and it’s amazing how much better you can be, physically and mentally, with those consistently in your diet.

It’s all about balance, and keeping balance in perspective.  So what if the scale doesn’t move?  If you are changing things up and continuing to plod in the direction of your goals, you will indeed get there one day.  Stress is counterproductive when it comes to weight loss.  Instead, shift your focus to how you feel, the pains you no longer experience, and how those clothes fit a little looser, that’s what matters.  Stay off the scale for a month and see what a difference that can make.

Enjoy this time of change, readers!

My First 13er

Many of you may already know that I’m a native Coloradoan.  I love living in this state and taking advantage of what it has to offer, can’t imagine living anywhere else.  One of the “things” that Colorado is known for is its 14ers, or peaks over 14,000 feet in altitude.  Many seek to summit at least one of these in their lifetime, and I guess you could say I’m one of them.  The title of this blog isn’t a typo, I’ll get to that in a minute.

A couple of weekends ago, four of us set out to conquer Mount Evans.  Yes, we know there’s a road that will take you to the top, but the hike is half of the reward.  We started at Summit Lake and headed up Mount Spalding, the mountain next to Evans.  The trail takes you to the top, and then you cross a “saddle” to reach Evans.  The summit is then on the far side.  Spalding is listed at 13,842 feet, thus making it a “13er.”  It was a super windy day, and this was noted early in the hike.  As we climbed Spalding it tapered off a little and didn’t seem so bad.  And then we reached the saddle.  The wind was coming out of the west, and fairly mean.  We spoke with a seasoned hiker on her way down and she said that this was the first time she was unable to reach the summit (of Evans) and the winds were ferocious…her estimates were upwards of 70mph.  Eek.  We figured we would get as far as we could and see how it goes.

So we crossed the saddle.  The ascent up Evans has lots of boulders and requires some crafty maneuvers.  It was more windy here than the saddle.  It was then we stopped to evaluate if we should continue.  The gusts were so strong they could almost knock you over.  A couple of us went to scout out what we had left and saw more boulders but it didn’t seem unreasonable.  Then a huge gust hit us and we decided it was unsafe to continue.  No need to be blown off of a mountain that day.  Back we went, again over Spalding to the parking lot.

We were a little disappointed we didn’t make it to the top, to stake our claim on the summit of a 14er.  We also realized that the day wasn’t a failure.  We did climb to the top of a 13er, less than 200 feet from 14,000.  We were able to fight the wind while it was safe to do so.  It was the highest most of us had hiked.  And Evans (along with the other 14ers) weren’t going anywhere, standing by to challenge us the next time we wished to try again.

Some people call me Bright Side Jen, because I choose to note the positive side of a situation.  That day, we realized what we accomplished, and there was unfinished business to be tackled another day.  Two members of that group returned to Evans last weekend and happily took their pictures on the summit.  Me?  I’ll try again next year, maybe a different mountain for a different challenge.

Think of how this can apply to your weight loss journey.  Sometimes you may fall short of a goal, but don’t forget what you have done so far.  Keep striving in that direction!

Hope you had a wonderful summer readers!

Mount Evans from the trailhead

 Mount Evans from Spalding

Enjoying Summer!

I love summer.  It’s such a great time of the year, even if it gets a little hot for my preferences.  This has been a great summer with the weather, a good amount of rain keeping things green and not too many scorchers. 

 

Not only do I enjoy the various festivals and concerts available, there are several healthy lifestyle benefits during the summer.  Fresh fruits and vegetables are a big plus.  For extra fresh, in season produce, find a Farmer’s Market for a local selection.  I’m a big salad eater in the summer, changing the bowl up as things like cherries and mangos get cheap.  Heck, those make great healthy snacks on their own, as well as kicking a salad up a notch.  My last blog was about the variety of exercise opportunities as the days are nice.  The delayed sunset can mean walks after dinner, the dogs love that for sure!  And let’s not forget organized sports, both for you and little ones.  Time in the evening spent inside during the winter is out and about in the summer.  So much fun!

Summer brings some caution flags too.  Let me bring a couple of those to your attention, and how to combat them.  One is hydration.  That’s right, you need to drink more water (I know this may sound like a broken record but it’s super important).  Even if you aren’t out in the sun, the hot days can dehydrate you quickly.  I end up with about another water bottle full (mine is a liter) of water per day when it gets toasty, and that’s on the conservative side.  Feel free to add fruit or veggies to the water if it helps you drink it and not get bored.  Favorites of mine include lemon, strawberry or cucumber.  Speaking of those foods, they are naturally full of water, so not a bad idea to include them in your diet, perhaps as a snack?  Watermelon and cantaloupe salad anyone? 

Another cautionary tale is that of the BBQ parties.  Summer is grill season, and many people get together around the patio tables or picnic benches and eat some awesome food.  Personal experience tells me the staples tend to be meat with bun, chips, potato salad, fruit and cookies or cake.  Yummy stuff, but can be damaging to the waistline when done often.  You’ll notice the lack of a green (or any) vegetable on this list.  When you are asked to bring something, offer to bring a green salad or veggie tray.  This will give you at least one super healthy option and put you in control of your meal.  Pick the fruit as your dessert and you’ve made some pretty decent choices.  Watch the booze too, if that’s your thing.  Alternate water with an adult beverage to help you stay hydrated.

Summer is fun!!  Enjoy it with your friends and family with lots of water and fresh food for a healthy time!!

Mixing Up Cardio

Ugh.  Did I just say the “c” word?  Let’s face it, cardio is a necessary evil.  But stay with me here, this won’t be a horrible post.  Cardiovascular activity is important for many reasons: it works your heart, many activities are weight bearing (which helps to build stronger bones) and it helps to reduce body fat when done consistently along with reasonable eating.

Cardio can get sooooo boring, especially if you do the same thing over and over again.  That’s one reason in itself to mix it up.  The change in your cardio routine keeps your body guessing what’s next, and therefore out of a rut, which can result in a plateau.  Now, how does one go about that?  Well, I’m glad you asked.  I have a few tips.  Read on!

Recently, I’ve been out riding my bike.  Now, I haven’t ridden a bike for the better part of my adult life (it’s a long story), so it’s taken some getting used to.  I started out with once a week, and now I’m at twice a week.  One of those rides is more interval training with hills.  The other is geared more towards endurance and increased duration.  This is one way to change your cardio routine, to do something different on the same exercise.  Whether it’s gym equipment or outdoor activities, feel free to change something from the last time you did it.

Another way to alter your cardio routine is the type of exercise you do for cardio.  Let’s say your plan is to get your heart rate up three to four times a week.  One might be a long bike ride, another could be a group exercise class or DVD at home, then an interval session on the treadmill and the bonus workout of running the stairs at Red Rocks or participating in a recreational softball game.  The next week might be different, but that’s okay.  Variety will keep the boredom away.  Extreme weather (hot, cold, windy, snowy) might call for all indoor workouts, and that’s okay too.  If you work in a multi-story building, take the stairs for at least 10 stories, there’s your stairmill for that day.

In order to keep cardio workouts effective and keep you motivated to get them done, change up your routine every once in awhile.  Ask your friends what they do for their cardio, and maybe join them to see if you like it too.  When was the last time you changed your routine?  Time to get moving!

See you at the gym!

Lessons Learned From The Incline

Summer is here and in full swing!  Being outside and active is probably one of my favorite parts of this time of year, before it gets too hot.  This past weekend, a friend organized a group to climb what’s known as “The Incline.”  The hiking trail people rate it as extreme and that’s not an exaggeration.  It’s a physical and mental test, followed by an awesome sense of accomplishment once you reach the top.

First, a little background about The Incline.  Located in Manitou Springs on Pikes Peak, it’s a retired stretch of cog railway.  There are railroad ties that guide you the distance of approximately one mile, with an elevation gain of approximately 2,000 feet.  The steps are uneven and it gets steep in places.  It’s known to challenge people of all fitness levels.  You don’t have to climb down the same way; there’s a trail nearby that you can take and wind your way down (useful if you have questionable knees).

Our group had a wide range of fitness levels, and each of us completed the full hike (there’s a bail out point just past halfway).  The fact we all made it to the top reminded me of the power of a group.  We all supported each other, and cheered as each one climbed that last step.  Even though we all went at different paces, we reunited at the top.

The Incline reminds you to pace yourself.  If you happen to get going faster than your mind AND body is willing to allow, it’s okay to stop and catch your breath, allowing your leg muscles to recover for a moment.  This hike is a one foot in front of the other type of hike…stick with it and you’ll reach your destination.

It’s a natural thing to find yourself outside of your comfort zone on The Incline.  Maybe that’s why the feeling of accomplishment feels so awesome at the finish.  Looking at it, you might wonder what you were thinking showing up and if you can finish it.  Good news is that you probably can, if you just set your mind to it.  Some Olympians master the climb in less than 20 minutes, others might take more than two hours, but they all have the finish in common.

As I plan my workouts this week, I keep in mind these points, more than normal.  A group can support you in a challenge, pick a pace that is challenging yet achievable and, most important, keep going!  Here’s a few pictures for you to check out.

See you at the gym (or maybe on a trail?)!!