Happy Holidays!
Everyone has a different vision when it comes to the perfect holiday season. Some want to climb under the covers at Thanksgiving and hibernate until Valentine's Day while others relish the season.
Personally, I love the time between Halloween and New Years Day. There is so much to look forward to and once you finish with one holiday (depending on what you observe), the next one is right around the corner. As mentioned in my last post, we started baking recently. I can't deny my daughter's joy at mixing her dough and cutting out cookie shapes. One way that we do battle the sweets in our household is to share with others, and limit consumption to 1 cookie a day. We made gingerbread cookies about a week ago have yet to eat the last one. Tonight my sister and family are coming over for the kids to bake and decorate sugar cookies together. It's not what you expect from a wellness coach nutrition wise, but there is something else at play... the joy of family and enjoying each others' company.
The holiday shopping, on the other hand, is something that I could live without. Thankfully, my shopping was limited this year and I finished early. In part, because I don't know when our newest baby Coach T will make her grand debut. The other reason is because I made my list, set my budget, and refuse to get sucked into the "just one more item" vortex that I did find myself in last year. I did venture out the evening of Thanksgiving for a bit of shopping - it wasn't much and I refused to stand in any lines but it was nice to get out and walk around after our turkey dinner. A 3 year old (nearly 4) doesn't require much and husband and I exchange gifts on an extremely limited basis. Sharing a bank account also makes it challenging to surprise each other. For this, our budget thanks us.
So how do we avoid stress during this holiday season - stress of finding the "perfect gift", stress of paying for gifts, stress of family, stress of facing hoards of shoppers at the mall,stress of holiday travel, and the stress of added holiday pounds are just a few thoughts that come to mind. The simpleton in me suggests not stressing about it but that is neither realistic nor sympathetic.
Here is a link to the Mayo Clinic's recommendations for coping during the holidays. http://www.mayoclinic.com/health/stress/MH00030
The 3 best tips that go along with this post are: Stick to a budget, Plan ahead, and Learn to say NO. A helpful tip for anyone who is overwhelmed is to get help and acknowledge your feelings.
A New Year is right around the corner!
The JFA Worksite Wellness Team shares stories, tips and information about living well, or doing the best they can, while balancing life and working as worksite wellness professionals.
Wednesday, December 14, 2011
Wednesday, November 30, 2011
Cooking with the kids!
I am not much of a cook and I am certainly not known to bake. I wouldn't say that I'm a terrible cook - though some would beg to differ - it's just that I usually try to cut out added fat and calories and that does not suit everyone's palates. The personal aversion to baking is simple: if it's in the house, then I will eat it. So I try not to fuel temptation with cookies, cakes, and the like.
Imagine my surprise when I started pulling mixes off the grocery store shelves in preparation for Thanksgiving. I bought a box of pumpkin bread mix and pumpkin cookies. First of all, anything with pumpkin mentioned gets my mouth watering. I keep at least 2 cans of pumpkin on hand at all times and toss it into oatmeal, smoothies, or some other concoction. (Remember there are many who scoff at my skills in the kitchen). The first item that was baked was the pumpkin bread. I didn't even try to lighten the recipe!
I asked my 3 year old if she wanted to bake with mommy she was right there with her little stool ready to crack eggs and stir some batter. As a matter of fact, she did crack the eggs (might have gotten a bit of shell in the mix), pour the pouch and other ingredients into the bowl, and then she stirred her little heart out. We added chocolate chips to the mix and poured the batter into the pan together. Then, she did what I used to do - she licked the bowl, spatula, and whisk.
The result was super delicious, and after she had the first taste, she insisted we bring some over to my sister's house to share. It was so much fun! A couple of nights later my husband made the pumpkin cookies with her. He's not as much fun as I am... no chocolate chips.
Of course we can't bake all the time - that wouldn't be prudent for a wellness coach. She does help make her breakfast in the morning. When we make oatmeal, she pours the package, stirs the oats and water, and then presses the buttons on the microwave. This morning, she requested an egg - which she cracked - and I'm pleased to report that her breakfast was shell-free.
If you are parent or caregiver to a preschooler, check out this little gem of information from the www.choosemyplate.gov website :
Having your preschooler help you in the kitchen is a good way to get your child to try new foods.
Kids feel good about doing something “grown-up.” Give them small jobs to do. Praise their efforts. Children are much less likely to reject foods that they helped make.
As preschoolers grow, they are able to help out with different tasks in the kitchen. While the following suggestions are typical, children may develop these skills at different ages
http://www.choosemyplate.gov/preschoolers/HealthyHabits/PickyEaters/kitchenactivities.html
Imagine my surprise when I started pulling mixes off the grocery store shelves in preparation for Thanksgiving. I bought a box of pumpkin bread mix and pumpkin cookies. First of all, anything with pumpkin mentioned gets my mouth watering. I keep at least 2 cans of pumpkin on hand at all times and toss it into oatmeal, smoothies, or some other concoction. (Remember there are many who scoff at my skills in the kitchen). The first item that was baked was the pumpkin bread. I didn't even try to lighten the recipe!
I asked my 3 year old if she wanted to bake with mommy she was right there with her little stool ready to crack eggs and stir some batter. As a matter of fact, she did crack the eggs (might have gotten a bit of shell in the mix), pour the pouch and other ingredients into the bowl, and then she stirred her little heart out. We added chocolate chips to the mix and poured the batter into the pan together. Then, she did what I used to do - she licked the bowl, spatula, and whisk.
The result was super delicious, and after she had the first taste, she insisted we bring some over to my sister's house to share. It was so much fun! A couple of nights later my husband made the pumpkin cookies with her. He's not as much fun as I am... no chocolate chips.
Of course we can't bake all the time - that wouldn't be prudent for a wellness coach. She does help make her breakfast in the morning. When we make oatmeal, she pours the package, stirs the oats and water, and then presses the buttons on the microwave. This morning, she requested an egg - which she cracked - and I'm pleased to report that her breakfast was shell-free.
If you are parent or caregiver to a preschooler, check out this little gem of information from the www.choosemyplate.gov website :
Having your preschooler help you in the kitchen is a good way to get your child to try new foods.
Kids feel good about doing something “grown-up.” Give them small jobs to do. Praise their efforts. Children are much less likely to reject foods that they helped make.
As preschoolers grow, they are able to help out with different tasks in the kitchen. While the following suggestions are typical, children may develop these skills at different ages
http://www.choosemyplate.gov/preschoolers/HealthyHabits/PickyEaters/kitchenactivities.html
Thursday, November 17, 2011
Thanks - pass it around
"Being thankful and counting your blessings this Thanksgiving may help you mentally and physically -- research shows it's healthy to be grateful." PRI 11/27/2008. Read the article:
There are certain health benefits to showing gratitude and being thankful. Many people reflect on this at Thanksgiving time but get so wrapped up in the stresses of everyday life that they forget to recognize what they are thankful for on a more regular basis. This can also be called optimism.
Granted, we all have those moments when we say "Whew, I'm glad that..." or "Thank goodness ...." but how about being more focused on what we truly are thankful for?
So in the spirit of Thanksgiving I'm going to give a list of my own - call it my 25 random thanks in no particular order...
I am thankful for:
http://www.pri.org/stories/health/health-benefits-being-thankful.html
There are certain health benefits to showing gratitude and being thankful. Many people reflect on this at Thanksgiving time but get so wrapped up in the stresses of everyday life that they forget to recognize what they are thankful for on a more regular basis. This can also be called optimism.
So in the spirit of Thanksgiving I'm going to give a list of my own - call it my 25 random thanks in no particular order...
I am thankful for:
- waking up each day
- my daughter
- an uneventful pregnancy (so far)
- having a job in this economy
- I'm even more thankful to love what I do
- my husband, even when he's driving me crazy
- my parents who raised me to think for myself and gave me the strength, will, and grace to handle my problems
- two of my grandparents who are still alive and who I still learn from
- my family and friends who share my joy and help shoulder my burdens
- a strong body
- pumpkin that is so delicious and abundant this time of year
- my ability to see the silver lining
- life's events and choices that have placed me exactly where I am right now
- life's little surprises - like finding out that they were serving chocolate chip pancakes breakfast the other day
- no matter how big the world once felt, I never feel alone
- weekends
- my dogs who provide comfort, entertainment, and unconditional love
- living near my sister after 19 years in different states
- everything about my dad that I still carry with me, both in my heart and attitude
- heated seats on cold days
- hot cocoa on snow days
- my delightful niece who taught me that disabilities don't equal limitations
- photographs that remind us all of good times and forgotten moments
- having all the basic necessities - we always have food on our table and enough to share, shelter with room to spare, and clothes that have both been passed along and will be passed
- sunshine that warms from the outside in
http://www.pri.org/stories/health/health-benefits-being-thankful.html
Monday, November 7, 2011
Welcome November and bye bye DST!
This past Sunday morning (or Saturday night depending how you look at it), we turned our clocks back one hour to end Daylight Savings Time.
Here is an article from the Huffington Post that addresses how the time change can affect our health: http://www.huffingtonpost.com/2011/11/06/daylight-savings-time-health_n_1078661.html
Personally, I relish recouping the hour that we lost in the Spring. My reason is not because it could afford me that extra hour of much needed sleep, rather I like waking a little earlier and relaxing a bit in the morning. I split the hour - take an extra 30 minutes of sleep and feel more rested and still have time to enjoy a cup of coffee or a little morning chit chat with my daughter. She remains blissfully unaware that we are supposed to sleep a little longer and believes that if the sun is up then we should be too. I like enthusiasm much more in theory than in actual practice when she pads into our bedroom and announces that it's time to get up - in my bleary-eyed, exhausted stupor I tend to agree with her logic but some mornings pose more of a challenge than others.
The fact remains that sleep is good for your health! Chronic sleep loss can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power. Here is a second article, this one from Harvard Women's Health Watch that suggests 6 reasons to get those 7-8 hours of sleep.
I for one will be in bed early tonight, as the sun shines a little earlier than it did a week ago.
Here is an article from the Huffington Post that addresses how the time change can affect our health: http://www.huffingtonpost.com/2011/11/06/daylight-savings-time-health_n_1078661.html
Personally, I relish recouping the hour that we lost in the Spring. My reason is not because it could afford me that extra hour of much needed sleep, rather I like waking a little earlier and relaxing a bit in the morning. I split the hour - take an extra 30 minutes of sleep and feel more rested and still have time to enjoy a cup of coffee or a little morning chit chat with my daughter. She remains blissfully unaware that we are supposed to sleep a little longer and believes that if the sun is up then we should be too. I like enthusiasm much more in theory than in actual practice when she pads into our bedroom and announces that it's time to get up - in my bleary-eyed, exhausted stupor I tend to agree with her logic but some mornings pose more of a challenge than others.
The fact remains that sleep is good for your health! Chronic sleep loss can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power. Here is a second article, this one from Harvard Women's Health Watch that suggests 6 reasons to get those 7-8 hours of sleep.
I for one will be in bed early tonight, as the sun shines a little earlier than it did a week ago.
Thursday, October 27, 2011
Halloween Fun and Safety
When I was a child, my sister and I used to hit the neighborhood for Trick-or-Treating fun. I remember one year we went out with a group from the neighborhood, changed costumes and then went around a second time. To be honest, I doubt that was my mom's proudest moment but we sure had a ball.
I also remember the first year that my parents had to check every single treat that I came home with. This was after my sister, four years my senior, had stopped roaming the neighborhood in search of candy and instead stayed home to hand it out. Suddenly a generation filled with innocence was shattered - news of razor blades, poison, and other dangers in Halloween treats meant that we could never consume a home-made treat again or absentmindedly grab a Hershey bar before heading home.
This year, we live in a village where the houses are close together and the streets are well-lit making it a haven for little ghouls, goblins, superheroes, and princesses. Still, my daughter and the army of children joining us will go out armed with a glow sticks, and parents following close behind. My husband and I will probably take turns walking, as someone has to stay behind to greet the 200+ expected visitors.
Here are some Halloween Safety Tips from the CDC: http://www.cdc.gov/family/halloween/
We are looking forward to a safe and enjoyable Halloween and hope you are too!
I also remember the first year that my parents had to check every single treat that I came home with. This was after my sister, four years my senior, had stopped roaming the neighborhood in search of candy and instead stayed home to hand it out. Suddenly a generation filled with innocence was shattered - news of razor blades, poison, and other dangers in Halloween treats meant that we could never consume a home-made treat again or absentmindedly grab a Hershey bar before heading home.
This year, we live in a village where the houses are close together and the streets are well-lit making it a haven for little ghouls, goblins, superheroes, and princesses. Still, my daughter and the army of children joining us will go out armed with a glow sticks, and parents following close behind. My husband and I will probably take turns walking, as someone has to stay behind to greet the 200+ expected visitors.
Here are some Halloween Safety Tips from the CDC: http://www.cdc.gov/family/halloween/
We are looking forward to a safe and enjoyable Halloween and hope you are too!
Wednesday, October 12, 2011
October 16 - 5Ks and Walks and World Food Day, Oh My!
Sunday October 16, 2011 will be a busy day for JFAHELP.
First and foremost, two of our HELP program groups will be hosting 5K events on October 16th.
The New Visions 5K Run and 1 Mile Walk will be held at the New Visions main office in Slingerlands, NY. The mile walk begins at 10 AM and the 5k begins at 10:30. To register online, please visit http://www.areep.com/online_reg/registration.php?eventID=143 Keep an eye out for JFA staff participating in both the 5K and the 1 mile events!
The Arc of Rensselaer is hosting Arc in the Park 5K Run, Walk, and Roll. This event will be held at the Rensselaer Tech Park in Troy, NY. The day kicks off with a 1/2 Mile Fun Run/Walk that is free for all ages beginning at 9:30. The run begins at 10 AM. http://www.rensselaerarc.org/5k.htm At this point, only on-site registration is available. As you can imagine, with an all ages fun run, our family will be at this event so our little girl can get her fill of racing! Keep an eye out for me, Coach T, and other JFA staff participating in this event as well.
October 16th also marks the Annual World Food Day. Consider a donation to your local food pantry, volunteer at a soup-kitchen, or simply sign the petition to end hunger. www.worldfooddayusa.org
"World Food Day was proclaimed in 1979 by the Conference of the Food and Agriculture Organization (FAO). It marks the date of the founding of FAO in 1945. The aim of the Day is to heighten public awareness of the world food problem and strengthen solidarity in the struggle against hunger, malnutrition and poverty" (www.un.org/Depts/dhl/food/index.html)
See you on the roads!
First and foremost, two of our HELP program groups will be hosting 5K events on October 16th.
The New Visions 5K Run and 1 Mile Walk will be held at the New Visions main office in Slingerlands, NY. The mile walk begins at 10 AM and the 5k begins at 10:30. To register online, please visit http://www.areep.com/online_reg/registration.php?eventID=143 Keep an eye out for JFA staff participating in both the 5K and the 1 mile events!
The Arc of Rensselaer is hosting Arc in the Park 5K Run, Walk, and Roll. This event will be held at the Rensselaer Tech Park in Troy, NY. The day kicks off with a 1/2 Mile Fun Run/Walk that is free for all ages beginning at 9:30. The run begins at 10 AM. http://www.rensselaerarc.org/5k.htm At this point, only on-site registration is available. As you can imagine, with an all ages fun run, our family will be at this event so our little girl can get her fill of racing! Keep an eye out for me, Coach T, and other JFA staff participating in this event as well.
October 16th also marks the Annual World Food Day. Consider a donation to your local food pantry, volunteer at a soup-kitchen, or simply sign the petition to end hunger. www.worldfooddayusa.org
"World Food Day was proclaimed in 1979 by the Conference of the Food and Agriculture Organization (FAO). It marks the date of the founding of FAO in 1945. The aim of the Day is to heighten public awareness of the world food problem and strengthen solidarity in the struggle against hunger, malnutrition and poverty" (www.un.org/Depts/dhl/food/index.html)
See you on the roads!
Wednesday, October 5, 2011
Observe in October!
October is one special month to observe. I do not mean observe pumpkins on front porches or the autumn leaves turning. I mean observe, respect, notice Health Observances on the calendar.
This JFAHELP post is written by Coach J, new to the team here, and just trying to keep up with Coach T's short but rapidly moving legs! I am a former collegiate athletic trainer and current corporate wellness coach, so my focus has switched from college jocks to corporate employees, but my general message has always been: be mindful with yourself, enjoy the quality of life good health yields, and move your body! It's fun. It doesn't matter if enjoying your very useful body means playing linebacker for Notre Dame or walking during your lunch hour to build strength, endurance or even peace of mind...it's all about making the most of the physical tools that have to last you a lifetime.
So back to health observances! October is full of awareness and action for health and wellness. First, the most highly-publicised: Breast Cancer Awareness (nbcam.org), which touches so many. But it is important to not let the pink ribbons eclipse other important causes:
This week is Drive Safely Work Week for instances (trafficsafety.org), and National Down Syndrome Awareness Month (ndss.org) and World Mental Health Day is October 10 (did they seriously make this on a MONDAY? My mental health is not good then! Visit the site: wfmh.org ) It is also Sudden Infant Death Syndrome Awareness month, Bone and Joint Decade National Action Week Oct 12-20, and National Drug Facts Week the last week of the month. The point is, be aware of the health issues affecting the United States and beyond. Maybe you will learn something to save your life, or maybe you will find a good place to find personal satisfaction by volunteering.
Cheers from Coach J. Be aware of your own body this month, and be aware of national health!
This JFAHELP post is written by Coach J, new to the team here, and just trying to keep up with Coach T's short but rapidly moving legs! I am a former collegiate athletic trainer and current corporate wellness coach, so my focus has switched from college jocks to corporate employees, but my general message has always been: be mindful with yourself, enjoy the quality of life good health yields, and move your body! It's fun. It doesn't matter if enjoying your very useful body means playing linebacker for Notre Dame or walking during your lunch hour to build strength, endurance or even peace of mind...it's all about making the most of the physical tools that have to last you a lifetime.
So back to health observances! October is full of awareness and action for health and wellness. First, the most highly-publicised: Breast Cancer Awareness (nbcam.org), which touches so many. But it is important to not let the pink ribbons eclipse other important causes:
This week is Drive Safely Work Week for instances (trafficsafety.org), and National Down Syndrome Awareness Month (ndss.org) and World Mental Health Day is October 10 (did they seriously make this on a MONDAY? My mental health is not good then! Visit the site: wfmh.org ) It is also Sudden Infant Death Syndrome Awareness month, Bone and Joint Decade National Action Week Oct 12-20, and National Drug Facts Week the last week of the month. The point is, be aware of the health issues affecting the United States and beyond. Maybe you will learn something to save your life, or maybe you will find a good place to find personal satisfaction by volunteering.
Cheers from Coach J. Be aware of your own body this month, and be aware of national health!
Wednesday, September 28, 2011
Race Report - FAM 5k "Fund" Run/Walk
The weather forecast for Saturday, September 24 was not favorable for a family run event. Of course, there was no stopping team JFA!
Husband and I originally decided to participate in this event for two main reasons: to support the "Fund" and sometime beneficiary Schoharie County ARC, and because there was a kiddie run offered. Thankful that start time was not until 10 AM, the family left home around 7:30 for the 90 minute drive to Cobleskill. We each had packed dry clothes to change into after the event, as it had been raining all morning and we were going straight to a family event on Long Island immediately following the race - we were prepared.
There was a brief convocation and then it was time to take off. Husband, pushing the big yellow jogger, went out ahead as well as 2 other JFA runners. I fell into a comfortable pace with another JFA team mate and we talked and enjoyed being out and active on a Saturday morning. She and I walked the steeper hills and trotted the rest of the way as the course rambled through the SUNY Cobleskill campus. A Cobleskill alum, my running partner let me join her on a trip down memory lane and even showed me where her husband proposed. We took in water at every available water stop (must stay hydrated) and were surrounded by plenty of other joggers and walkers. We ticked off the miles one at a time and before long, we were a quarter mile from the end, picked up the pace, and cruised into the finish chute greeted by the rest of the team.
After getting drinks and congratulating each other on a job well done (and offering kudos for coming out despite the abysmal forecast), Team JFA disbanded. Husband and I took daughter to the kiddie run. She ran the 50 yard dash with a smile on her face and even got a great little swag bag to boot!
We headed back to the car and started to feel rain drops as we loaded up - perfect timing.
The event raised over $19,000 for this year's recipient organization. What a great way to spend the Family Health and Fitness Day and help the community!
Next up: October 16th - JFA sponsored race "Arc in the Park 5K" (Walk, Run, or Roll) in Troy, NY and, of course, the 1/2 mile fun run for kids.
Husband and I originally decided to participate in this event for two main reasons: to support the "Fund" and sometime beneficiary Schoharie County ARC, and because there was a kiddie run offered. Thankful that start time was not until 10 AM, the family left home around 7:30 for the 90 minute drive to Cobleskill. We each had packed dry clothes to change into after the event, as it had been raining all morning and we were going straight to a family event on Long Island immediately following the race - we were prepared.
Somehow, the rain tapered off as we entered Schoharie County and we were in for a dry 3.1 miles! Team JFA met near the packet pick-up area and headed to the start.
 |
| Team JFA ready to head to the starting line |
After getting drinks and congratulating each other on a job well done (and offering kudos for coming out despite the abysmal forecast), Team JFA disbanded. Husband and I took daughter to the kiddie run. She ran the 50 yard dash with a smile on her face and even got a great little swag bag to boot!
 |
| Great goodies for the kids! |
The event raised over $19,000 for this year's recipient organization. What a great way to spend the Family Health and Fitness Day and help the community!
Next up: October 16th - JFA sponsored race "Arc in the Park 5K" (Walk, Run, or Roll) in Troy, NY and, of course, the 1/2 mile fun run for kids.
Friday, September 23, 2011
Family Health & Fitness Day USA - September 24
September 24 is Family Health & Fitness Day!
"The 15th annual Family Health & Fitness Day USA is a national health and fitness event for families, set for Saturday, September 24, 2011. (always on the last Saturday in September.) The event's purpose is to promote family involvement in physical activity, one of the goals of the U.S. Surgeon General's Report on Physical Activity and Health" (Source: www.fitnessday.com)
This is a great day to get out and get active with the whole family. Some activities you can do as a family include: play in the park or playground, take a walk or hike, ride bikes, fly a kite, or rake (and jump in) leaves!
JFAHELP coaches will be participating in the FAM 5k "Fund" Run/Walk in Cobleskill NY, along with other JFA team members, family, and friends http://www.fam5k.com/. This event benefits 5 organizations to whom the funds are granted on a rotating basis. One of the benefactors is JFA client Schoharie County ARC www.schohariearc.org. We are especially proud to participate in the FAM 5K this year to show our support for this beautiful area that was hit hard by Irene and the subsequent flooding.
The whole Coach T family will be out, as there is a kiddie race beginning at 11 AM! This means that we won't have to stage a mock mini-race in the parking lot of this one as my girl loves to "go for racing". There will also be raffles, a clown, massages, and goodies to refuel after the event. We will be posting live updates and photos to our facebook page www.facebook.com/jfahelp and hope to see some familiar faces out on the course.
Happy Family Health & Fitness Day!!!
"The 15th annual Family Health & Fitness Day USA is a national health and fitness event for families, set for Saturday, September 24, 2011. (always on the last Saturday in September.) The event's purpose is to promote family involvement in physical activity, one of the goals of the U.S. Surgeon General's Report on Physical Activity and Health" (Source: www.fitnessday.com)
This is a great day to get out and get active with the whole family. Some activities you can do as a family include: play in the park or playground, take a walk or hike, ride bikes, fly a kite, or rake (and jump in) leaves!
JFAHELP coaches will be participating in the FAM 5k "Fund" Run/Walk in Cobleskill NY, along with other JFA team members, family, and friends http://www.fam5k.com/. This event benefits 5 organizations to whom the funds are granted on a rotating basis. One of the benefactors is JFA client Schoharie County ARC www.schohariearc.org. We are especially proud to participate in the FAM 5K this year to show our support for this beautiful area that was hit hard by Irene and the subsequent flooding.
The whole Coach T family will be out, as there is a kiddie race beginning at 11 AM! This means that we won't have to stage a mock mini-race in the parking lot of this one as my girl loves to "go for racing". There will also be raffles, a clown, massages, and goodies to refuel after the event. We will be posting live updates and photos to our facebook page www.facebook.com/jfahelp and hope to see some familiar faces out on the course.
Happy Family Health & Fitness Day!!!
Monday, September 12, 2011
Moreau Lake Aquathlon - A lesson in preparedness
On September 11, 2011, husband and I decided to complete the Moreau Lake Aquathlon. The event was staged by one of our favorite local race directors, Green Leaf Racing and consisted of a 1.5 kilometer swim (.9 miles) followed by a 5 kilometer (3.1 miles) trail run through Moreau State Park. JFAHELP has a couple of upcoming 5K run/walk events that we are preparing for so I thought this would be a fun end-of-summer event. Come race day it dawned on me that, carrying extra pregnancy weight and having a bit of a baby belly, my wetsuit is too tight to swim in at the moment. Therefore, I was hesitant about getting started - the water was around 70 degrees and I was concerned about the chill - but once in the water for a short warm up, I realized that it was actually quite comfortable without a wetsuit.
Preparing for the race to start I made two last-minute judgement calls: first, I let husband know that I would be taking one of the Gatorade bottles out on the run course even though there was a water stop along the way and second, I decided to wear my Garmin 305 GPS watch even though I had not planned on tracking my time or pace.
Preparing for the race to start I made two last-minute judgement calls: first, I let husband know that I would be taking one of the Gatorade bottles out on the run course even though there was a water stop along the way and second, I decided to wear my Garmin 305 GPS watch even though I had not planned on tracking my time or pace.
This was a small no-frills event so there were not a lot of competitors. It was more of a preview for the Race Director to see if he wanted to grow this event into an annual tradition. About 25 people hit the water around 10:30 AM for the start of the Aquathlon. Taking it easy and tackling a distance I haven't done in a while, I settled into a rhythm knowing that I could stop and rest with a nearby kayak if needed. The lake was clear and comfortable, and I just swam at an easy pace in the back of the pack. 45 minutes later, I trotted to the beach, put my trail shoes on, grabbed my race belt, Gatorade, and trusty Garmin, and headed out for the run. An hour later I was still trudging through the trails. When I still wasn't finished at 1:00 PM (and my Garmin reported 3+ miles), I knew I was in trouble. Earlier that morning, there was also a 15K run and I realized that I had been following the markers for the 15K route rather than the 5K route. First, I panicked and yes, cried ... a lot. I was not prepared to hike 9.3 miles up and down a mountain range. My legs were already tired, I was out of Gatorade, and at 23 weeks pregnant I was very concerned about dehydration. So, for about 10 minutes I realized I had no choice but to continue on. (Preparedness lesson #1 - travel with hydration) Then I may have cried again. Finally I stopped and got my bearings and realized I had a GPS on my wrist. I scrolled through my options until I found "navigation" then I asked GPS to take me back to start. With 4+ miles to go, as reported on my device, I went off trail for a bit and followed the stream that I kept crossing. This put me on a more direct route back to one of my original trails and cut some distance. (Preparedness lesson #2 - use the tools you have especially when going off the map. I didn't have a cell phone but I did have a GPS) Then I met a hiker and borrowed her phone to call husband and let him know that I was OK and on my way back (he had left his phone at home so I hoped he'd check messages). Before too long, I was back at the Moreau Overlook. The view really is incredible but I admit, I appreciated it more when I was at mile 2 as opposed to exhausted at mile 6.
Two hikers were having lunch at the Overlook and gave me water and a yogurt. They also had my friend's phone number, who had asked them to keep an eye out for me so I was able to call and calm the search-crew. He and husband asked me to stay put (not bad with this view) and they were coming to get me because the route down from the Overlook was quite steep and rocky. I thanked the kind hikers and they headed down the trail. (Prepared lesson #3 - Do unto others and help those in need)
When husband and friend got to me I was tired but in good spirits. Others were confused at the route split (something that the Race Director has made a note of for next year) and that was a bit of a consolation. I discovered that one of the nice ladies who helped me had a fall on the hike down. My friend had his "Emergency Hiking Kit" with him and it was tremendous. We splinted the injured hiker's ankle using 2 sticks and duct tape. He had a knife to smooth the sticks as well as a space blanket, rope which could have been used to make a stretcher, and other wonderful goodies that we were all thankful for. (Preparedness lesson #4 - Learn basic first aid and travel with first aid basics at the very least) Before long, the park staff arrived and we were finally able to head back down the mountain, collect our belongings and head home. I was tired, sore, a little scraped, and very dirty. I was thankful for many things on this day, the 10th anniversary of 9/11. I was thankful to have managed to only hike a little over 6 miles rather than 9.3 miles. I was thankful to the last-minute decisions of bringing a water bottle and my GPS watch. I was thankful to my husband, friend, and race crew who searched tirelessly for me even though they were also tired. Finally, I will always be thankful that my parents raised me to have the sense to head for home.
I'll bet those ladies are thankful that I took the wrong path.
Please take a moment in remembrance of the events of 9/11/2001 - We will never forget...
Wednesday, September 7, 2011
Rainy Days and Mondays...
Song lyrics and melodies often pop into my head. Today I started thinking about the rainy weather we've been having and suddenly I am softly singing a Carpenters tune to myself. This was certainly a morning where I wanted to bury myself in the covers and hibernate. Somehow though, I found my energy and am not letting this weather get me down.
It's not technically Monday, however today is the first day of school here in the Capital District. Driving to work this morning was no fun as commuters were hit with the double whammy of pouring rain and congested highways. There is a definite shift in the traffic patterns when school is in session as schedules are adjusted so parents can see their children off to a new year. The start of every school year is exciting and terrifying for just about every child and even more so for the parents.
Personally, I don't yet have a school aged child so I have not had the opportunity to experience the wonder of a new school year through my own child's eyes. She's in day care year round (and has 2 more years before she starts Kindergarten) and has no idea that most other children have "summer recess".
While many people mourn the end of the season, it's time to start looking ahead at the next few months. Fall foliage has already begun to dot the landscape and soon we will be ensconced in hues of orange, yellow, and red. October, November, and December are full of anticipation for children and adults alike as we prepare for Halloween, Thanksgiving, Hanukkah, and Christmas (for those who observe any of these holidays). As far as healthy eating goes: fall vegetables are coming into season and advertisements for apple picking abound. Holidays aside, there really is so much to look forward to!
I'm looking forward to a pumpkin spice latte.
It's not technically Monday, however today is the first day of school here in the Capital District. Driving to work this morning was no fun as commuters were hit with the double whammy of pouring rain and congested highways. There is a definite shift in the traffic patterns when school is in session as schedules are adjusted so parents can see their children off to a new year. The start of every school year is exciting and terrifying for just about every child and even more so for the parents.
Personally, I don't yet have a school aged child so I have not had the opportunity to experience the wonder of a new school year through my own child's eyes. She's in day care year round (and has 2 more years before she starts Kindergarten) and has no idea that most other children have "summer recess".
While many people mourn the end of the season, it's time to start looking ahead at the next few months. Fall foliage has already begun to dot the landscape and soon we will be ensconced in hues of orange, yellow, and red. October, November, and December are full of anticipation for children and adults alike as we prepare for Halloween, Thanksgiving, Hanukkah, and Christmas (for those who observe any of these holidays). As far as healthy eating goes: fall vegetables are coming into season and advertisements for apple picking abound. Holidays aside, there really is so much to look forward to!
I'm looking forward to a pumpkin spice latte.
Monday, August 29, 2011
Getting Ready for September...Fruit and Veggies - More Matters Month
So far today I have eaten one half of a nectarine and a granny smith apple. Being that I do, in fact, strive for 5 fruit and vegetable servings each day, I have some catching up to do as lunch time is fast approaching. I'll have a tomato for sure and I have another nectarine in my lunch bag so my fruit quota for the day will certainly be met. To add vegetables to my day, I will have to either be a bit more creative or otherwise add broccoli or green beans to dinner as a side dish. Based on my fruit consumption so far today, it's quite obvious that I much prefer fruit over vegetables. The reason is simple...taste. The natural sweetness of most fruits make them such a lovely snack. Then there are the sneaky fruits such as tomatoes and avocados - often thought to be vegetables but alas, they are not. Admittedly, I do enjoy most vegetables, including the much maligned and completely misunderstood Brussels sprout. The fact remains that I don't normally crave them so including colorful nutrient rich vegetables into my daily diet is sometimes a challenge. There are days when my body knows that I need a salad, probably to balance out a less nutritionally sound meal that I had consumed during the previous 24 hours.
I visited the http://www.fruitsandveggiesmorematters.org/ website for some inspiration and was thrilled to see corn, lima beans, and yukon gold potatoes on the list. As a rule of thumb, I don't usually count corn, potatoes, or even peas toward my daily intake goal but seeing that they all made the list, I think I will start counting them from now on. As matter of fact, potatoes are a rich source of vitamin C, vitamin B6, copper and manganese. "The potato nutrition facts are so amazing that you will be surprised when you would come to know that potatoes enhance the functions of the brain."
So yesterday's lunchtime baked potato was good for me (and yes, I did add a tablespoon of sour cream). Maybe tonight I'll add corn to my broccoli for a double dose of veggie goodness.
I visited the http://www.fruitsandveggiesmorematters.org/ website for some inspiration and was thrilled to see corn, lima beans, and yukon gold potatoes on the list. As a rule of thumb, I don't usually count corn, potatoes, or even peas toward my daily intake goal but seeing that they all made the list, I think I will start counting them from now on. As matter of fact, potatoes are a rich source of vitamin C, vitamin B6, copper and manganese. "The potato nutrition facts are so amazing that you will be surprised when you would come to know that potatoes enhance the functions of the brain."
So yesterday's lunchtime baked potato was good for me (and yes, I did add a tablespoon of sour cream). Maybe tonight I'll add corn to my broccoli for a double dose of veggie goodness.
Monday, August 8, 2011
Fronhofer Tool Triathlon: a long satisfying day at the races
On Saturday, August 6th, our family embarked on a day-long adventure to Cambridge NY. The reason: Fronhofer Tool Triathlon. For a family who tries to stay fit together, this was a perfect opportunity! The Olympic distance triathlon (.9 mile swim, 24 mile bike, 6.2 mile run) was scheduled to begin at 8:00 AM and there was also a sprint distance triathlon (.5 mile swim, 14.5 mile bike, 3.1 mile run) scheduled to begin at 2:00 PM. The advantage being that we didn't have to find childcare for our daughter to both participate during the day. I was the caretaker while my husband competed in the morning and he was the caretaker while I competed in the afternoon.
The day started really early, especially for those who enjoy sleeping in on the weekend. We were in the car at 6:15 AM. We arrived at Lake Lauderdale Park without incident, parked, and headed over to packet pickup. Husband set up his gear in the transition area and before long it was time for the first event to start. Daughter and I watched 250 athletes take off into the water. Then we watched 250 athletes take off on their bikes. Finally, we watched 250 athletes hit the pavement for the run. The winner had a blazing fast time. My husband actually finished with his best time ever and finished right around 11:00 AM. The temperature was near perfect so it was very comfortable to spend the day outside.
During the 3 hour break between the end of his race and beginning of mine we enjoyed lunch, swam together in the lake, and played at the playground. With 30 minutes to the start of the second race, I swam a bit to warm up and then waited to corral for the start. There were about 100 athletes in the sprint distance race. We took off at 2:00 PM; the ladies began 3 minutes after the men to ease congestion on the course. I swam comfortably and managed not to veer off course as I often do. The bike was hillier than I expected during the first half, but I was making great time on the second half and was a mile to the finish when I hit a sharp object in the road and got a flat tire. With triathlon, no outside assistance is permitted as it is an individual test of endurance. So I had to change my own flat. It took a while but I got it done, gave myself a pat on the back, and continued on the course. Going into the day I wasn't sure whether or not I'd tackle the run course. The weather has been really hot and humid in the afternoons and I'm expecting our second child this winter. This means that my body is working harder and my heart rate is higher than normal, and while my body can cool itself, the baby can not. Care must be taken and I have to monitor my effort closely. The temps remained comfortable thanks to cloud cover, and I had a nice rest during the tire change so I decided to run the 3.1 mile final leg. I took my time, sure never to get out of breath. I talked to a few other racers and ran along side them as either they passed me or I passed them. Before long I was back in the park with a half mile to go. Needless to say, my time was not a personal best but it was a personal victory. I enjoyed the experience.
I've never raced to win, rather I race to finish. I've earned medals and I've finished last but every time I get out there I make sure I have fun, thank the volunteers, and cheer on the other athletes. Someday I want my children to carry the same tradition - the most important part of any race is getting to the start.
10 hours after we left the house, we were getting back in the car to head home. It was a full and tiring day for everyone but we made memories for the whole family.
The day started really early, especially for those who enjoy sleeping in on the weekend. We were in the car at 6:15 AM. We arrived at Lake Lauderdale Park without incident, parked, and headed over to packet pickup. Husband set up his gear in the transition area and before long it was time for the first event to start. Daughter and I watched 250 athletes take off into the water. Then we watched 250 athletes take off on their bikes. Finally, we watched 250 athletes hit the pavement for the run. The winner had a blazing fast time. My husband actually finished with his best time ever and finished right around 11:00 AM. The temperature was near perfect so it was very comfortable to spend the day outside.
During the 3 hour break between the end of his race and beginning of mine we enjoyed lunch, swam together in the lake, and played at the playground. With 30 minutes to the start of the second race, I swam a bit to warm up and then waited to corral for the start. There were about 100 athletes in the sprint distance race. We took off at 2:00 PM; the ladies began 3 minutes after the men to ease congestion on the course. I swam comfortably and managed not to veer off course as I often do. The bike was hillier than I expected during the first half, but I was making great time on the second half and was a mile to the finish when I hit a sharp object in the road and got a flat tire. With triathlon, no outside assistance is permitted as it is an individual test of endurance. So I had to change my own flat. It took a while but I got it done, gave myself a pat on the back, and continued on the course. Going into the day I wasn't sure whether or not I'd tackle the run course. The weather has been really hot and humid in the afternoons and I'm expecting our second child this winter. This means that my body is working harder and my heart rate is higher than normal, and while my body can cool itself, the baby can not. Care must be taken and I have to monitor my effort closely. The temps remained comfortable thanks to cloud cover, and I had a nice rest during the tire change so I decided to run the 3.1 mile final leg. I took my time, sure never to get out of breath. I talked to a few other racers and ran along side them as either they passed me or I passed them. Before long I was back in the park with a half mile to go. Needless to say, my time was not a personal best but it was a personal victory. I enjoyed the experience.
I've never raced to win, rather I race to finish. I've earned medals and I've finished last but every time I get out there I make sure I have fun, thank the volunteers, and cheer on the other athletes. Someday I want my children to carry the same tradition - the most important part of any race is getting to the start.
10 hours after we left the house, we were getting back in the car to head home. It was a full and tiring day for everyone but we made memories for the whole family.
Thursday, July 28, 2011
Toddler + Tired Mom = STRESS
I love my child. She brings me joy, makes me laugh, showers me with affection, and does something amazing every day. She is smart, creative, eats her vegetables, and loves to run. She is also one of the happiest kids I have ever seen... most of the time.
There are also times when she is what I call "Jekyll and Hyde baby". I can deal calmly with stressors at work, with family, time, and even money. I am most likely to lose my cool when my child acts like she belongs on an episode of "Super Nanny". The difference is that Super Nanny is not going to show up on my door step and when my adrenaline is flowing from the anxiety and stress of any whining, crying, screaming, or just a flat out refusal to listen, all child rearing logic goes straight out the window. Fortunately, she is generally even tempered and her outbursts are predictably when she is exhausted or hungry. Add the exhaustion that accompanies early morning wake up calls, a full time job, and expectations of being a wife and mother - there comes a tipping point where my patience wears very thin. Sometimes this mommy needs a time out.
I have a fierce Italian temper and when I feel the tension bubbling to the surface I need to manage the stress. In a perfect world, I'd go for a run to release the tension but I can't leave a 3 year old alone in the house. Instead, I have to step away and focus on breathing and calming myself. On days where I'm rested and prepared to handle the "Jekyll and Hyde", I can calmly speak to her or put her in time out. On days when I'm exhausted explosive mom, I have to really focus on patience. I feel terrible when I yell - and I do apologize because even a 3 year old deserves respect. In a perfect world I'd always respond like the Super Nanny but I'm not perfect. Instead I try to understand my tipping point and hers. Sometimes she's stressed and just needs a cuddle. Believe it or not, that usually calms me down too.
According to HelpGuide.Org
About Stress:
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.
Physical Reaction to Stress:
When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.
Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.
There are also times when she is what I call "Jekyll and Hyde baby". I can deal calmly with stressors at work, with family, time, and even money. I am most likely to lose my cool when my child acts like she belongs on an episode of "Super Nanny". The difference is that Super Nanny is not going to show up on my door step and when my adrenaline is flowing from the anxiety and stress of any whining, crying, screaming, or just a flat out refusal to listen, all child rearing logic goes straight out the window. Fortunately, she is generally even tempered and her outbursts are predictably when she is exhausted or hungry. Add the exhaustion that accompanies early morning wake up calls, a full time job, and expectations of being a wife and mother - there comes a tipping point where my patience wears very thin. Sometimes this mommy needs a time out.
I have a fierce Italian temper and when I feel the tension bubbling to the surface I need to manage the stress. In a perfect world, I'd go for a run to release the tension but I can't leave a 3 year old alone in the house. Instead, I have to step away and focus on breathing and calming myself. On days where I'm rested and prepared to handle the "Jekyll and Hyde", I can calmly speak to her or put her in time out. On days when I'm exhausted explosive mom, I have to really focus on patience. I feel terrible when I yell - and I do apologize because even a 3 year old deserves respect. In a perfect world I'd always respond like the Super Nanny but I'm not perfect. Instead I try to understand my tipping point and hers. Sometimes she's stressed and just needs a cuddle. Believe it or not, that usually calms me down too.
According to HelpGuide.Org
About Stress:
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.
Physical Reaction to Stress:
When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.
Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.
Friday, July 22, 2011
We're Having a Heat Wave
It is hot outside. Today is better than yesterday. After all, it's only 93 degrees today versus yesterday's blistering 99. For those who enjoy exercising outside, it's important to remember that at these temperatures you are at risk for heat illness. Those who are accustomed to these temperatures and conditions are at a lower risk but it is still important to pay attention to the cues your body gives you. If you feel weak, dizzy, nauseous, or confused then it's time to take a break.
Consider the alternatives: Get out early in the morning before the heat of the day hits. Stay indoors and exercise in an air conditioned fitness center. Splash around in the pool and have fun while burning some calories.
Tomorrow our family is running the Silks & Satins 5K in Saratoga Springs. It benefits the Special Olympics, which is terrific, is sponsored by the Saratoga Stryders, and is an overall great event. I first ran it while visiting the area in 2003 the morning of my niece's Christening. An added bonus was the fact that I received a box of Freihofer's chocolate chip cookies in my goody bag. I volunteered on the course the last couple of years, directing runners and stopping traffic. This year, I'm going to take it easy and enjoy the course, the other runners, my husband and daughter who will also be there, and hopefully go home with a fresh box of cookies.
Helpful tips and advice on exercising in the heat can be found here: http://www.ideafit.com/fitness-library/exercising-in-the-heat-0
Consider the alternatives: Get out early in the morning before the heat of the day hits. Stay indoors and exercise in an air conditioned fitness center. Splash around in the pool and have fun while burning some calories.
Tomorrow our family is running the Silks & Satins 5K in Saratoga Springs. It benefits the Special Olympics, which is terrific, is sponsored by the Saratoga Stryders, and is an overall great event. I first ran it while visiting the area in 2003 the morning of my niece's Christening. An added bonus was the fact that I received a box of Freihofer's chocolate chip cookies in my goody bag. I volunteered on the course the last couple of years, directing runners and stopping traffic. This year, I'm going to take it easy and enjoy the course, the other runners, my husband and daughter who will also be there, and hopefully go home with a fresh box of cookies.
Helpful tips and advice on exercising in the heat can be found here: http://www.ideafit.com/fitness-library/exercising-in-the-heat-0
Tuesday, July 12, 2011
4:30 Comes Early - Making time for fitness
There was point in my life when I did not go to bed until 4:30 AM. I spent several years working in restaurants - often as a second job - and it was not unusual to unwind with coworkers for a few hours after closing time. This was mainly on weekends and I could sleep a few hours and still function for the rest of the day. Those days, I could go to the gym after work, enjoy a late dinner, and my only concern was taking care of myself an my dog.
My life is much different now. Between my career, family, and other miscellaneous commitments I still require the same amount of stamina that I had in my early twenties but the flow of energy has changed. Late dinners are out of the question as I insist that our family sits at the dining room table and we eat together. With a toddler who has a strict 8:30 bedtime (we're working towards 8:00 or even earlier since she has decided to give up naps on most days), dinner needs to be on the table by 7 PM at the latest.
Working within these parameters, I have the following options to get in my exercise:
A. I can squeeze in a workout right after work
B. I can exercise after she goes to bed
C. I can get out for bits and pieces during the day (quick walk at lunch, quick walk with the dogs and family in the evening, etc)
D. I can get up before the rest of the house and get my workout in.
Each option has it's pros, cons, and barriers:
A. Pro: If my bag is packed and I go straight to the gym I am more likely to stick to my plan. Con: I miss what precious little time I have with my daughter on weeknights. Barrier: I can easily get thrown off schedule with little events such as a quick trip to the grocery store or an evening commitment.
B. Pro: I don't feel rushed and the gym is empty or if I'm exercising at home there are usually prime time television options to watch during my workout. Con: Sacrifice time with my husband. Barrier: It takes a lot of will power to start moving once I get home and am comfortable.
C. Pro: I can always find 10 - 15 minutes if I really put my mind to it. Con: If I'm training for an event I don't get the training that I need to prepare for the event. Barrier: This barrier is all in my mind because I really should be doing these short bursts of activity every day anyway.
D. Pro: There will be no schedule conflicts at the break of dawn. Con: Getting ready for work on a tight schedule. Barrier: My bed is comfortable and 4:30 comes early.
This summer, I've chosen option D. The sun is rising when I leave the house at 4:45. As long as I get to bed early enough, I can still get at least 6 hours of sleep. Husband and I alternate days so someone is always home with our child. I am reminded how much I actually enjoy the peace and quiet of the early morning.
With any fitness routine, you need to do what works. Finding an activity that you enjoy is one key and finding the time is another. For me, at this stage in my life, I need the accountability of a scheduled group exercise class - be it studio cycling, weight training, or something else that is offered at the time I need. As a wife, mother, employee, jack of all trades, I can get lost in my other duties that I don't make as much time for myself as I should. The kicker is, making time for myself, and feeling good about myself the way I do when I've gotten in my activity for the week (over the course of several days) makes me better at all my other roles. Plus, I still have time to sit down for our family dinner.
And I'm still responsible for the dog.
My life is much different now. Between my career, family, and other miscellaneous commitments I still require the same amount of stamina that I had in my early twenties but the flow of energy has changed. Late dinners are out of the question as I insist that our family sits at the dining room table and we eat together. With a toddler who has a strict 8:30 bedtime (we're working towards 8:00 or even earlier since she has decided to give up naps on most days), dinner needs to be on the table by 7 PM at the latest.
Working within these parameters, I have the following options to get in my exercise:
A. I can squeeze in a workout right after work
B. I can exercise after she goes to bed
C. I can get out for bits and pieces during the day (quick walk at lunch, quick walk with the dogs and family in the evening, etc)
D. I can get up before the rest of the house and get my workout in.
Each option has it's pros, cons, and barriers:
A. Pro: If my bag is packed and I go straight to the gym I am more likely to stick to my plan. Con: I miss what precious little time I have with my daughter on weeknights. Barrier: I can easily get thrown off schedule with little events such as a quick trip to the grocery store or an evening commitment.
B. Pro: I don't feel rushed and the gym is empty or if I'm exercising at home there are usually prime time television options to watch during my workout. Con: Sacrifice time with my husband. Barrier: It takes a lot of will power to start moving once I get home and am comfortable.
C. Pro: I can always find 10 - 15 minutes if I really put my mind to it. Con: If I'm training for an event I don't get the training that I need to prepare for the event. Barrier: This barrier is all in my mind because I really should be doing these short bursts of activity every day anyway.
D. Pro: There will be no schedule conflicts at the break of dawn. Con: Getting ready for work on a tight schedule. Barrier: My bed is comfortable and 4:30 comes early.
This summer, I've chosen option D. The sun is rising when I leave the house at 4:45. As long as I get to bed early enough, I can still get at least 6 hours of sleep. Husband and I alternate days so someone is always home with our child. I am reminded how much I actually enjoy the peace and quiet of the early morning.
With any fitness routine, you need to do what works. Finding an activity that you enjoy is one key and finding the time is another. For me, at this stage in my life, I need the accountability of a scheduled group exercise class - be it studio cycling, weight training, or something else that is offered at the time I need. As a wife, mother, employee, jack of all trades, I can get lost in my other duties that I don't make as much time for myself as I should. The kicker is, making time for myself, and feeling good about myself the way I do when I've gotten in my activity for the week (over the course of several days) makes me better at all my other roles. Plus, I still have time to sit down for our family dinner.
And I'm still responsible for the dog.
Thursday, June 30, 2011
Independence Day!
The 4th of July holiday weekend is looming and the weather finally seems to be cooperating in upstate New York.
Whether you are planning a trip to the beach, attending a picnic, or staying home for a quiet and restful weekend, please take safety precautions and practice moderation. Apply sunscreen to protect your skin. Drive safely and be alert on the roads as they will be heavily traveled. Drink plenty of water to stay hydrated in the summer heat (and help offset dehydrating effects of alcoholic beverages). Limit alcohol. Eat fresh fruit and vegetables to offset some of the more calorie laden picnic foods such as hamburgers, hot dogs, potato salad, and chips. Keep a close eye on all children in and around the water. Be diligent around grills. Fireworks are banned in New York but if you do decide to light a sparkler or two, take extreme caution.
The most important advice for the weekend is to have fun!
We are staying home,dog sitting for family, and plan to complete a couple of home improvement projects. On Monday, July 4th, husband and I will put our 3 year old in the jogger and hit the roads for the Firecracker 4. http://www.firecracker4.com/ This is a 4 mile run through Saratoga Springs with 15 musicians and bands playing along the way. Should be a good time!
Whether you are planning a trip to the beach, attending a picnic, or staying home for a quiet and restful weekend, please take safety precautions and practice moderation. Apply sunscreen to protect your skin. Drive safely and be alert on the roads as they will be heavily traveled. Drink plenty of water to stay hydrated in the summer heat (and help offset dehydrating effects of alcoholic beverages). Limit alcohol. Eat fresh fruit and vegetables to offset some of the more calorie laden picnic foods such as hamburgers, hot dogs, potato salad, and chips. Keep a close eye on all children in and around the water. Be diligent around grills. Fireworks are banned in New York but if you do decide to light a sparkler or two, take extreme caution.
The most important advice for the weekend is to have fun!
We are staying home,dog sitting for family, and plan to complete a couple of home improvement projects. On Monday, July 4th, husband and I will put our 3 year old in the jogger and hit the roads for the Firecracker 4. http://www.firecracker4.com/ This is a 4 mile run through Saratoga Springs with 15 musicians and bands playing along the way. Should be a good time!
Wednesday, June 22, 2011
Summer Vacations!
June 21 marked the official first day of Summer. Children across the country are either on summer vacation or in their last days of school. Families are planning their long awaited summertime getaways - planes, trains, and automobiles will be filled with travelers looking for good times, relaxation, and memories.
Our family ended our summer vacation on the longest day of the year. Ours was planned around a family event - my niece's graduation party and an opportunity to meet some of my husband's family and friends for the first time. We decided to drive 20 hours to Mason City, Iowa. This is not a traditional hot vacation destination but I did discover some interesting facts... Mason City is the home town of Frank Lloyd Wright and Meredith Wilson (songwriter and playwright of "The Music Man"), and the site of the Big Bopper, Buddy Holly, and Ritchie Valens' plane crash was in the next town over.
Like anyone on vacation, I was faced with the challenge of trying to eat well and stay active on the road. For the most part, it was not a colossal breakdown of good intentions. I got creative at fast food places, ordering a side salad and grilled chicken breast, for example. There were times when I splurged but I would generally limit that to one meal a day. To combat road cravings that accompany 40 hours in a car, we brought snacks (high fiber granola bars, individual snack bags of baked chips, fruit, etc) and a lot of water. At rest stops and gas stations, we'd let our daughter burn off energy as we all stretched our legs. We packed our running clothes (I will plea the fifth on whether or not they were used for running). Making healthful choices is a challenge when on vacation but it is possible - even if it's not 100% of the time.
Our family ended our summer vacation on the longest day of the year. Ours was planned around a family event - my niece's graduation party and an opportunity to meet some of my husband's family and friends for the first time. We decided to drive 20 hours to Mason City, Iowa. This is not a traditional hot vacation destination but I did discover some interesting facts... Mason City is the home town of Frank Lloyd Wright and Meredith Wilson (songwriter and playwright of "The Music Man"), and the site of the Big Bopper, Buddy Holly, and Ritchie Valens' plane crash was in the next town over.
Like anyone on vacation, I was faced with the challenge of trying to eat well and stay active on the road. For the most part, it was not a colossal breakdown of good intentions. I got creative at fast food places, ordering a side salad and grilled chicken breast, for example. There were times when I splurged but I would generally limit that to one meal a day. To combat road cravings that accompany 40 hours in a car, we brought snacks (high fiber granola bars, individual snack bags of baked chips, fruit, etc) and a lot of water. At rest stops and gas stations, we'd let our daughter burn off energy as we all stretched our legs. We packed our running clothes (I will plea the fifth on whether or not they were used for running). Making healthful choices is a challenge when on vacation but it is possible - even if it's not 100% of the time.
Monday, June 13, 2011
Lexington Family Services 5K
On Saturday, June 11, I had the opportunity to run the JFA sponsored Lexington Family Services 5K in Johnstown, NY.
The week leading to the event was not the best training week for me. It was either hot (90+ degrees) or storming. The coach in me knows that I should have found an alternative workout on the days that the weather was prohibitive. Treadmill, spin class, exercise dvd or even playing with the WiiFit would have been acceptable indoor alternatives. On the plus side, I definitely went into the race with rested legs. Thankfully the heat had broken by race day, but the rain was relentless. Thankfully I don't mind running in soggy shoes and find the rain quite refreshing.
Always one to share the joys of a 5:30 A.M. Saturday wake-up call, I brought my husband, daughter, mother and a friend of hers. My mother and daughter participated in the 1 mile walk - of course the 3 year old trotted the whole way - and the others ducked into a local cafe to escape the rain and enjoy breakfast.
The course is out and back, first mile downhill and last mile uphill. Knowing the amount of energy required at the end, I monitored my effort at the beginning very closely. It worked, as I felt great at the end and didn't let the hill slow me too much. The race was well run, as always, and I would love to see it grow over the years.
The week leading to the event was not the best training week for me. It was either hot (90+ degrees) or storming. The coach in me knows that I should have found an alternative workout on the days that the weather was prohibitive. Treadmill, spin class, exercise dvd or even playing with the WiiFit would have been acceptable indoor alternatives. On the plus side, I definitely went into the race with rested legs. Thankfully the heat had broken by race day, but the rain was relentless. Thankfully I don't mind running in soggy shoes and find the rain quite refreshing.
Always one to share the joys of a 5:30 A.M. Saturday wake-up call, I brought my husband, daughter, mother and a friend of hers. My mother and daughter participated in the 1 mile walk - of course the 3 year old trotted the whole way - and the others ducked into a local cafe to escape the rain and enjoy breakfast.
The course is out and back, first mile downhill and last mile uphill. Knowing the amount of energy required at the end, I monitored my effort at the beginning very closely. It worked, as I felt great at the end and didn't let the hill slow me too much. The race was well run, as always, and I would love to see it grow over the years.
Tuesday, June 7, 2011
Goodbye Pyramid...Hello Plate
The USDA has ditched the food pyramid and switched to a new symbol to encourage healthy eating: a colorful plate called MyPlate. The message is similar to that of the food pyramid: eat a variety of foods, with more emphasis some foods than others. Diet and nutrition tips for years have suggested filling half your plate with colorful fruits and vegetables and now the government is in agreement.
I find this to be logical, concise, and relatively simple. There is certainly less weighing and measuring when using MyPlate as a guide. Click on the photo to visit the new MyPlate website.
I find this to be logical, concise, and relatively simple. There is certainly less weighing and measuring when using MyPlate as a guide. Click on the photo to visit the new MyPlate website.
Wednesday, June 1, 2011
Race Report - Cooperstown Sprint Triathlon 5/29/11
This past Memorial Day weekend, I participated in the inaugural Cooperstown Triathlon. It was my first visit to Cooperstown and this event gave me quite the introduction. The scenery was gorgeous, the town is quaint, and the race was very well organized. These three factors made it a great event and one that I plan to participate in again next year. In addition to awesome race organization, one of the premier sponsors was JFA client Brewery Ommengang!
First, I am going to admit that my training was not what it should have been. I have been running consistently but I had not ridden my bicycle outdoors since September. This is not a training method that I recommend. Fortunately, I have the aerobic capacity and enough experience to monitor my efforts and react accordingly. This event was one that I simply wanted to finish and enjoy.
The week leading up to the race, I had severe anxiety about the swim. While I am confident in the water, the race director had emailed all athletes updates on the water temperature. I do not react well to cold water. At all. On race day the water had warmed slightly to 58 degrees. I was in a full on panic. The course was shortened from 800 meters (half mile) to 600 meters (third mile) for the safety of the athletes. On race morning, I put on my wetsuit, booties, and neoprene swim cap for added warmth and tried to warm up in the lake. My sinuses froze and my arms went numb but my core, feet, and head were comfortable. When it was time to get in the water to start the race, I decided to take it easy and not put too much pressure on myself. The first several meters I was cold, but ok. Then I picked up my head and that was a mistake. My chest constricted and my breathing got very shallow. I could not find my rhythm again. I have never dropped out of a race but on this particular day, I decided that it was not worth the risk so I cut the swim short, and headed back to shore. As I neared the water's edge, I started seeing blue spots, my arms were tingling, and I realized that I had made the right decision. Any more time spent in the water could have been dangerous.
The first time I experienced the cold water upstate NY wheezing was at the Musselman Triathlon in 2006. At the time I had been training in warm Florida water and my system was shocked by the water temperature. I took my time and refused to quit the swim, wheezing and coughing for the rest of the day. In 2006 I was unmarried and had a very lovable dog to care for. In 2011, I am married, have a child, and the same very lovable dog. I am not in any position to take risks with my health or life. There are too many who depend on me and I put them ahead of my pride.
This decision, while a tough one that bruised my ego a bit, was the best I made that day. I was able to ride the bike course and jog the run course without pressure of trying to "race". I had removed my timing chip and withdrawn from the race and was finishing the course for fun. Surprisingly, my time was included in the final results and I learned that there were only 2 people in my age group. I finished second.
First, I am going to admit that my training was not what it should have been. I have been running consistently but I had not ridden my bicycle outdoors since September. This is not a training method that I recommend. Fortunately, I have the aerobic capacity and enough experience to monitor my efforts and react accordingly. This event was one that I simply wanted to finish and enjoy.
The week leading up to the race, I had severe anxiety about the swim. While I am confident in the water, the race director had emailed all athletes updates on the water temperature. I do not react well to cold water. At all. On race day the water had warmed slightly to 58 degrees. I was in a full on panic. The course was shortened from 800 meters (half mile) to 600 meters (third mile) for the safety of the athletes. On race morning, I put on my wetsuit, booties, and neoprene swim cap for added warmth and tried to warm up in the lake. My sinuses froze and my arms went numb but my core, feet, and head were comfortable. When it was time to get in the water to start the race, I decided to take it easy and not put too much pressure on myself. The first several meters I was cold, but ok. Then I picked up my head and that was a mistake. My chest constricted and my breathing got very shallow. I could not find my rhythm again. I have never dropped out of a race but on this particular day, I decided that it was not worth the risk so I cut the swim short, and headed back to shore. As I neared the water's edge, I started seeing blue spots, my arms were tingling, and I realized that I had made the right decision. Any more time spent in the water could have been dangerous.
The first time I experienced the cold water upstate NY wheezing was at the Musselman Triathlon in 2006. At the time I had been training in warm Florida water and my system was shocked by the water temperature. I took my time and refused to quit the swim, wheezing and coughing for the rest of the day. In 2006 I was unmarried and had a very lovable dog to care for. In 2011, I am married, have a child, and the same very lovable dog. I am not in any position to take risks with my health or life. There are too many who depend on me and I put them ahead of my pride.
This decision, while a tough one that bruised my ego a bit, was the best I made that day. I was able to ride the bike course and jog the run course without pressure of trying to "race". I had removed my timing chip and withdrawn from the race and was finishing the course for fun. Surprisingly, my time was included in the final results and I learned that there were only 2 people in my age group. I finished second.
Friday, May 27, 2011
May 27th is "Don't Fry-Day"
Happy "Don't Fry Day"!
The National Council on Skincare Prevention has designated May 27th as Don't Fry Day. The weather has suddenly warmed in Upstate New York and the sunshine is beckoning us outdoors after a long winter and several weeks of overcast and rain.
Memorial Day weekend is the kickoff to the summer season. People everywhere are pulling out their open toed shoes and white slacks that can be worn through Labor Day. This is also a weekend for grilling parties, pool openings, and playing outside.
While sunscreen should be worn year round to protect our faces from the sun's UV rays, it is especially important to protect your skin during the hot summer months when the sun's rays are stronger. As we transition from sweaters and pants to sleeveless shirts and shorts, delicate skin is exposed and vulnerable.
This weekend my husband and I are scheduled to participate in the inaugural Cooperstown Triathlon. The water temperature is cold (55 degrees) so the swim portion has been shortened to minimize the risk of athletes succumbing to hypothermia. While I am not thrilled at all about swimming in such cold water, the only part of my body that is exposed is the lower part of my arms. The sunburn risk is on the 11 mile bike and 3 mile run. Historically, I do get sunburned during my first tri of the season because I underestimate the power of the sun. This year, I've already stocked up on Coppertone Sport that I can easily spray on in transition. I refuse to fry!
The National Council on Skincare Prevention has designated May 27th as Don't Fry Day. The weather has suddenly warmed in Upstate New York and the sunshine is beckoning us outdoors after a long winter and several weeks of overcast and rain.
Memorial Day weekend is the kickoff to the summer season. People everywhere are pulling out their open toed shoes and white slacks that can be worn through Labor Day. This is also a weekend for grilling parties, pool openings, and playing outside.
While sunscreen should be worn year round to protect our faces from the sun's UV rays, it is especially important to protect your skin during the hot summer months when the sun's rays are stronger. As we transition from sweaters and pants to sleeveless shirts and shorts, delicate skin is exposed and vulnerable.
This weekend my husband and I are scheduled to participate in the inaugural Cooperstown Triathlon. The water temperature is cold (55 degrees) so the swim portion has been shortened to minimize the risk of athletes succumbing to hypothermia. While I am not thrilled at all about swimming in such cold water, the only part of my body that is exposed is the lower part of my arms. The sunburn risk is on the 11 mile bike and 3 mile run. Historically, I do get sunburned during my first tri of the season because I underestimate the power of the sun. This year, I've already stocked up on Coppertone Sport that I can easily spray on in transition. I refuse to fry!
Monday, May 23, 2011
CDPHP Workforce Team Challenge - Congratulations Finishers!
Rain and chilly temperatures hit the Capital District during the week leading up to the 2011 CDPHP Workforce Team Challenge. The JFA Hospitality Tent set-up team arrived at the Empire State Plaza in a downpour, just three hours before race time. Within the hour the skies cleared, the sun came out, and a light breeze helped to keep the participants cool. At 6:25 PM on May 19, 2011, over 9000 runners and walkers from more than 400 organizations tackled the 3.5 mile route through downtown Albany.
For the first time, Jaeger & Flynn hosted a hospitality tent for client teams offering bag check, race t-shirt pick up and distribution, and refreshments to rehydrate and refuel. This tent also served as a convenient meeting location before and after the race! All JFA staff, associates, and family who attended had a great time.
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| JFA Hospitality Tent at the 2011 CDPHP WTC |
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| Bag check in service |
Congratulations to all the finishers!
We look forward to another great event next year!
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| 9000+ Racers lines up at the start |
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| Team JFA before the race |
Friday, May 13, 2011
May Flowers
If April showers bring May flowers, what do May flowers bring?
If you're sensitive to pollen then the answer is ALLERGIES.
An article posted today at ABC news health states:
"The National Allergy Bureau shows high pollen counts in the Northeast this week, including Albany and New York City, with their birch, oak and maple trees, and Oxford, Ala., where walnut, pine and willows are in bloom. The bureau is part of the American Academy of Allergy, Asthma and Immunology.
'It's been a very bad season so far. ... A lot of people suffering,' said Dr. William Reisacher, director of the allergy center at New York-Presbyterian/Weill Cornell Medical Center in New York City."
You can read the full article here
A long time seasonal allergy sufferer, I take the good with the bad. The good being that the weather was gorgeous for much of this week and a long, cold, snowy winter is officially behind us. The bad being a scratchy throat, runny nose and sinus pressure. As the forecast calls for rain for the next several days however, I am now stocking up on tissues, focusing on eating nutritious food, and planning to get a lot of rest.
At least we have beautiful May flowers!
If you're sensitive to pollen then the answer is ALLERGIES.
An article posted today at ABC news health states:
"The National Allergy Bureau shows high pollen counts in the Northeast this week, including Albany and New York City, with their birch, oak and maple trees, and Oxford, Ala., where walnut, pine and willows are in bloom. The bureau is part of the American Academy of Allergy, Asthma and Immunology.
'It's been a very bad season so far. ... A lot of people suffering,' said Dr. William Reisacher, director of the allergy center at New York-Presbyterian/Weill Cornell Medical Center in New York City."
You can read the full article here
A long time seasonal allergy sufferer, I take the good with the bad. The good being that the weather was gorgeous for much of this week and a long, cold, snowy winter is officially behind us. The bad being a scratchy throat, runny nose and sinus pressure. As the forecast calls for rain for the next several days however, I am now stocking up on tissues, focusing on eating nutritious food, and planning to get a lot of rest.
At least we have beautiful May flowers!
Friday, May 6, 2011
2011 Literacy Run - Fitness for the whole family!
On Sunday, May 1, JFA HeLP was at the 10th annual Literacy Run/Walk benefitting the Literacy Volunteers of Rensselaer County. What was so refreshing, was that there really was something there for the whole family. The morning consisted of 3 events: a Children's Fun Run at 9 a.m., a 1 Mile Youth Race at 9:30 a.m., and a 5K Run/Walk at 10 a.m.
The morning started out as any other - a hectic flurry of activity trying to get everyone fed, dressed, and out the door. We arrived at race registration with plenty of time to spare before the first event of the morning, the Children's Fun Run. The children (8 and under) ran about a block toward the finish line joined by "Southpaw" of the Tri-City ValleyCats and the Albany Devil Dawg, and cheered on by parents, volunteers, and other race crew. To see this through the eyes of a three year old left me in awe. My daughter was so proud to be able to run her own race, beaming as she showed off her race number (appropriately every child was assigned the number 1). The award for finishing the race was two books!
The Youth Mile began at 9:30 and again, we saw children reveling in their accomplisment. A little after 10:00 the runners and walkers began the 5K out and back course. My daughter rode in her jogging stroller and we ran at a comfortable pace, using the event as a training run. We thanked the volunteers, cheered on other runners, and finished the course in just under 32 minutes.
As parents we have the opportunity to lead by example. Whether we like it our not, children look to us for guidance and acceptance. The best part of the morning was watching a pre-schooler's self confidence grow over the course of one city block.
The morning started out as any other - a hectic flurry of activity trying to get everyone fed, dressed, and out the door. We arrived at race registration with plenty of time to spare before the first event of the morning, the Children's Fun Run. The children (8 and under) ran about a block toward the finish line joined by "Southpaw" of the Tri-City ValleyCats and the Albany Devil Dawg, and cheered on by parents, volunteers, and other race crew. To see this through the eyes of a three year old left me in awe. My daughter was so proud to be able to run her own race, beaming as she showed off her race number (appropriately every child was assigned the number 1). The award for finishing the race was two books!
The Youth Mile began at 9:30 and again, we saw children reveling in their accomplisment. A little after 10:00 the runners and walkers began the 5K out and back course. My daughter rode in her jogging stroller and we ran at a comfortable pace, using the event as a training run. We thanked the volunteers, cheered on other runners, and finished the course in just under 32 minutes.
As parents we have the opportunity to lead by example. Whether we like it our not, children look to us for guidance and acceptance. The best part of the morning was watching a pre-schooler's self confidence grow over the course of one city block.
Thursday, April 28, 2011
Mark your calendars - Melanoma Monday is May 2
The American Academy of Dermatology is kicking off Melanoma/Skin Cancer Detection and Prevention Month on Monday, May 2 - aptly coined "Melanoma Monday". You can learn more at http://www.melanomamonday.org/.
As summertime approaches I know that I am going to see a number of inaugural sunburns walking down the street, at the grocery store, and especially at the beach. Conveniently enough, the Friday before Memorial Day, May 27 is "Don't Fry Day". This day is designated by the National Council on Skin Cancer Prevention.
So what can you do to reduce your risk of developing melanoma? Here are some recommendations from http://www.skincancerprevention.org. The information isn't new but it bears repeating:
As summertime approaches I know that I am going to see a number of inaugural sunburns walking down the street, at the grocery store, and especially at the beach. Conveniently enough, the Friday before Memorial Day, May 27 is "Don't Fry Day". This day is designated by the National Council on Skin Cancer Prevention.
So what can you do to reduce your risk of developing melanoma? Here are some recommendations from http://www.skincancerprevention.org. The information isn't new but it bears repeating:
- Avoid sun burning, intentional tanning, and using tanning beds.
- Apply sunscreen generously
- Wear sun-protective clothing, a wide-brimmed hat, and sunglasses.
- Seek shade.
- Use extra caution near water, snow, and sand.
- Get vitamin D safely through food and vitamin D supplements.
Monday, April 25, 2011
Thank You Volunteers!
Last week JFA HeLP assisted with the planning and execution of Employee Health and Wellness Fairs at one of our large groups. We held these events at two of the organization's locations to maximize exposure to employees. Both events went great.
These events don't happen without volunteers. Internally, we had employees volunteer their time to man tables, set up/break down, and participate as members of the Wellness Committee. What is truly awesome however, is the support we receive from the community. Local businesses, non-profits, and health care professionals volunteer their time, energy, and resources. The result is a room full of literature, health screenings, and information that all together enhance the health and well being of the employees. After all, that's what it's all about.
So, from the bottom of my heart... Thank you to all the volunteers!
These events don't happen without volunteers. Internally, we had employees volunteer their time to man tables, set up/break down, and participate as members of the Wellness Committee. What is truly awesome however, is the support we receive from the community. Local businesses, non-profits, and health care professionals volunteer their time, energy, and resources. The result is a room full of literature, health screenings, and information that all together enhance the health and well being of the employees. After all, that's what it's all about.
So, from the bottom of my heart... Thank you to all the volunteers!
Monday, April 18, 2011
JFA HeLP Race and Event Schedule - May & June, 2011
I have developed a minor fear of commitment over the past few months. Last year I had to cancel 2 events that I had registered for due to a Mononucleosis relapse in May, 2010. The first was the CDPHP Workforce Team Challenge. The second was Ironman Mooseman 70.3. On a positive note, my relapse was largely attributable to a terrific long weekend cycling around the San Francisco bay area and Sonoma County wine country capped off with the 99th Bay to Breakers 12K run.
Despite the effect the illness had on my training, I did complete a few events in the second half of 2010 including: Lexington Family Services 5K, Pine Bush Triathlon, Crystal Lake Triathlon, Warrior Dash, and the Christopher Daly Turkey Trot.
It is time for me to start committing again. My run mileage is consistant and the early sunrise is conducive to training before work. The simple fact is: I truly love participating in events - if I have a trip planned, chances are I'll look for a local race to get me out and about while traveling. As a matter of fact, I just found a race in Potivin, Iowa to participate in when we head out that way for a family event.
The other reason that I pre-register for races and events: MOTIVATION!!!
This year, I will finally get to run the CDPHP Workforce Team Challenge!
Here is my current list of planned races for May and June:
May 1: Literacy 5K Run/Walk
May 19: CDPHP Workforce Team Challenge
June 11: Lexington 5K Run/Walk
June 26: Adirondack Distance Run
I'll also be at a few events cheering on my husband:
May 29: Cooperstown Triathlon
June 12: Hudson Crossing Triathlon
I am always looking for new events so if you would like JFA HeLP to come to your event as a participant , volunteer, or cheerleader, please let us know!
Despite the effect the illness had on my training, I did complete a few events in the second half of 2010 including: Lexington Family Services 5K, Pine Bush Triathlon, Crystal Lake Triathlon, Warrior Dash, and the Christopher Daly Turkey Trot.
It is time for me to start committing again. My run mileage is consistant and the early sunrise is conducive to training before work. The simple fact is: I truly love participating in events - if I have a trip planned, chances are I'll look for a local race to get me out and about while traveling. As a matter of fact, I just found a race in Potivin, Iowa to participate in when we head out that way for a family event.
The other reason that I pre-register for races and events: MOTIVATION!!!
This year, I will finally get to run the CDPHP Workforce Team Challenge!
Here is my current list of planned races for May and June:
May 1: Literacy 5K Run/Walk
May 19: CDPHP Workforce Team Challenge
June 11: Lexington 5K Run/Walk
June 26: Adirondack Distance Run
I'll also be at a few events cheering on my husband:
May 29: Cooperstown Triathlon
June 12: Hudson Crossing Triathlon
I am always looking for new events so if you would like JFA HeLP to come to your event as a participant , volunteer, or cheerleader, please let us know!
Wednesday, April 13, 2011
9 Weeks to a Healthier Employee
I'm a fan of The Biggest Loser television show. While I do believe that the dramatic results and extreme weight loss of the contestants can be misinterpreted by viewers who expect to see the same results at home, I find the show to be very inspiring. At the beginning of the season, contestants are run through a battery of tests and then we are privy to the conversation between them and the resident doctor, Dr. H, about their current health status, which is often in crisis. Half way through the season, the contestants are tested again and we, the viewers, are again shown the results, which are often dramatic.
Multiple sources report that a modest weight loss (5-10% of body weight) can reduce blood pressure, reduce risk of developing type 2 diabetes, improve sleep patterns in those with apnea, improve lung function, and reduce risk of certain cancers. More recent studies are reporting that moderate activity (30-45 minutes of brisk walking 5 times per week) help boost the immune system. You can read an interesting article from the Wall Street Journal about benefits of exercise here.
The question: Can someone see positive health changes in 9 weeks?
Yesterday we kicked off a new challenge at one of our HeLP groups. This challenge is designed to last 9 weeks and is based on biometric data collected at the beginning and the end. We track several categories both health and non-health related: blood pressure, glucose, cholesterol, participation in on-site activities, etc. Participants are scored based on their results - the more they improve, the better they score. Those who maintain their already "normal" numbers are scored the highest in each respective category. The participants even received a report of their BMR, estimating the number of calories each person needs to maintain his or her body weight. Being armed with this number is a great opportunity for successful weight management. As with any group, there will be some who do not make any changes and this will make them the control group. For those who do make changes - hopefully for the better - I am excited to see the results!
Multiple sources report that a modest weight loss (5-10% of body weight) can reduce blood pressure, reduce risk of developing type 2 diabetes, improve sleep patterns in those with apnea, improve lung function, and reduce risk of certain cancers. More recent studies are reporting that moderate activity (30-45 minutes of brisk walking 5 times per week) help boost the immune system. You can read an interesting article from the Wall Street Journal about benefits of exercise here.
The question: Can someone see positive health changes in 9 weeks?
Yesterday we kicked off a new challenge at one of our HeLP groups. This challenge is designed to last 9 weeks and is based on biometric data collected at the beginning and the end. We track several categories both health and non-health related: blood pressure, glucose, cholesterol, participation in on-site activities, etc. Participants are scored based on their results - the more they improve, the better they score. Those who maintain their already "normal" numbers are scored the highest in each respective category. The participants even received a report of their BMR, estimating the number of calories each person needs to maintain his or her body weight. Being armed with this number is a great opportunity for successful weight management. As with any group, there will be some who do not make any changes and this will make them the control group. For those who do make changes - hopefully for the better - I am excited to see the results!
Tuesday, April 5, 2011
National Public Health Week - April 4 - 10
April 4 - 10, 2011 is National Public Health Week.
"During National Public Health Week 2011, the American Public Health Association (APHA) needs your help to educate Americans that "Safety is No Accident". Together, we can help Americans live injury-free in all areas of life: at work, at home, at play, in your community and anywhere people are on the move. We all need to do our part to prevent injuries and violence in our communities. Join us as we work together to create a safer and healthier nation."
Here are just a few ideas to encourage safety in your home or at work:
Here is another interesting bit of public health data:
The annual County Health Rankings have been released. You can see where your county ranks within your state by visiting this link http://www.countyhealthrankings.org/
"During National Public Health Week 2011, the American Public Health Association (APHA) needs your help to educate Americans that "Safety is No Accident". Together, we can help Americans live injury-free in all areas of life: at work, at home, at play, in your community and anywhere people are on the move. We all need to do our part to prevent injuries and violence in our communities. Join us as we work together to create a safer and healthier nation."
Here are just a few ideas to encourage safety in your home or at work:
- Wear a seat belt
- Wear a helmet when bike riding, roller skating, or skateboarding
- Keep house hold cleaners in a secure cabinet
- Make an evacuation plan in the event of an emergency
- Keep a first aid kit readily available
- Wear recommended safety equipment
- Educate employees about injury prevention and work site safety
- Identify and address potential hazards
Here is another interesting bit of public health data:
The annual County Health Rankings have been released. You can see where your county ranks within your state by visiting this link http://www.countyhealthrankings.org/
The Best Laid Plans...
Planning. How often do we plan our lives only to find that life, essentially, has other plans. New Years Resolutions, starting diets or exercise plans, social engagements, travel planning, house hold budgeting... all best laid plans that sometimes work exactly as planned and sometimes don't. The great thing about being human is the ability to adapt.
Last Wednesday I went to the hospital as directed at 10:40 AM. Having nothing to eat or drink since 11:30 the night before, I was a little dehydrated and very hungry. Considering that this empty stomach prior to anesthesia rule also meant no morning coffee, I was in a surprisingly good mood. Each time someone asked "Do you have any questions?", I simply answered "no, but just so you know, resuscitate but don't keep me on life support". To which the nurse and doctor both responded that while it was nice to know, this was not likely to be an issue.
Fast forward maybe 90 minutes later and my doctor had apparently told me what happened, let me know that I wouldn't recall our conversation, then went to speak with my family. Fast forward another 45 minutes or so. At this point I'm lucid and feeling great. No throat pain. At all. Now I can understand what my doctor is saying. He completed one of the planned procedures and I'll be recovering from that for a few days, but my tonsils are still in tact. He said at least one had attached to my carotid artery - this is the major artery that supplies blood to the brain. Had he continued his attempt to remove the tonsil, he risked damaging the carotid, and that would be dangerous.
I didn't have the presence of mind to ask about the other side.
I did what any adaptable woman coming out of anesthesia would have done - I cried. All the planning: preparing for my absence at work, stocking up on ice pops, eating, bringing my mom into town, etc. I know that the tears were mostly my reaction to coming out of the anesthesia and I felt silly but suddenly it seemed like all my meticulous plans were for naught.
New plan - back to work and feeling pretty good. I can get back to exercise sooner than anticipated and this means that I will absolutely be ready for some upcoming 5K runs and the CDPHP Workforce Team Challenge.
And, in case you were curious... If the doctor decides that a tonsillectomy is still the best course of action to take, I would have to go to a larger hospital, with more sophisticated equipment and a vascular surgeon on hand to stop the bleeding... just in case.
Last Wednesday I went to the hospital as directed at 10:40 AM. Having nothing to eat or drink since 11:30 the night before, I was a little dehydrated and very hungry. Considering that this empty stomach prior to anesthesia rule also meant no morning coffee, I was in a surprisingly good mood. Each time someone asked "Do you have any questions?", I simply answered "no, but just so you know, resuscitate but don't keep me on life support". To which the nurse and doctor both responded that while it was nice to know, this was not likely to be an issue.
Fast forward maybe 90 minutes later and my doctor had apparently told me what happened, let me know that I wouldn't recall our conversation, then went to speak with my family. Fast forward another 45 minutes or so. At this point I'm lucid and feeling great. No throat pain. At all. Now I can understand what my doctor is saying. He completed one of the planned procedures and I'll be recovering from that for a few days, but my tonsils are still in tact. He said at least one had attached to my carotid artery - this is the major artery that supplies blood to the brain. Had he continued his attempt to remove the tonsil, he risked damaging the carotid, and that would be dangerous.
I didn't have the presence of mind to ask about the other side.
I did what any adaptable woman coming out of anesthesia would have done - I cried. All the planning: preparing for my absence at work, stocking up on ice pops, eating, bringing my mom into town, etc. I know that the tears were mostly my reaction to coming out of the anesthesia and I felt silly but suddenly it seemed like all my meticulous plans were for naught.
New plan - back to work and feeling pretty good. I can get back to exercise sooner than anticipated and this means that I will absolutely be ready for some upcoming 5K runs and the CDPHP Workforce Team Challenge.
And, in case you were curious... If the doctor decides that a tonsillectomy is still the best course of action to take, I would have to go to a larger hospital, with more sophisticated equipment and a vascular surgeon on hand to stop the bleeding... just in case.
Tuesday, March 29, 2011
Just in case...
Tomorrow I will have a tonsillectomy. This isn't a common procedure in adults but it's been recommended for me. While the idea of being permitted to eat ice cream without the guilt is just as appealing to my 35 year old self as it would have been to my 8 year old self, an 8 year old reportedly would recover more quickly and the procedure would be easier. The as yet unknown level of pain is considerably less appealing than the ice cream.
I'm sharing this information because there is a "teachable moment" from my conversation with the pre-op nurse. She called to get my medical history, find out if I'm on any medications, check on any know allergies, etc. She then asked if I had my advance directives in place. Advance directives are legal documents that allow you to convey your decisions about end-of-life care ahead of time. In case you'd like to read more about this, click here. To be quite honest, it isn't something I had thought about in preparation for this out patient procedure. The reality is, there is a risk - especially under general anesthesia.
Then I considered other reasons to have Advance Directives in place. I love certain outdoor activities, specifically: swim, bike, run. Each event carries its own inherent danger and accidents do happen. Recently, a friend of mine got struck by a car while cycling. She had several broken bones, and is recovering well, but it could have been worse and was certainly a reality check. Every time we take to the roads we take a risk. What if the unimaginable happens? Do I want to be ventilated or resuscitated? Am I to be an organ donor? These are some of the unpleasantries that come with being an adult.
So tonight I have one more addition to my to-do list.
I'm sharing this information because there is a "teachable moment" from my conversation with the pre-op nurse. She called to get my medical history, find out if I'm on any medications, check on any know allergies, etc. She then asked if I had my advance directives in place. Advance directives are legal documents that allow you to convey your decisions about end-of-life care ahead of time. In case you'd like to read more about this, click here. To be quite honest, it isn't something I had thought about in preparation for this out patient procedure. The reality is, there is a risk - especially under general anesthesia.
Then I considered other reasons to have Advance Directives in place. I love certain outdoor activities, specifically: swim, bike, run. Each event carries its own inherent danger and accidents do happen. Recently, a friend of mine got struck by a car while cycling. She had several broken bones, and is recovering well, but it could have been worse and was certainly a reality check. Every time we take to the roads we take a risk. What if the unimaginable happens? Do I want to be ventilated or resuscitated? Am I to be an organ donor? These are some of the unpleasantries that come with being an adult.
So tonight I have one more addition to my to-do list.
Thursday, March 24, 2011
Basement Bootcamp - You too can do more by 6 AM than others do all day!
Every Thursday, a friend comes over to my house and we do something that we've dubbed "Basement Bootcamp". Basically, it's a series of calisthenics (burpees, jumping jacks, frog jumps) isometrics (planks, wall sits) and anything in between that keeps our heart rates up. The only equipment we use is a medicine ball each, and occasionally we use elastic bands. We do each activity for 60 seconds and will continue for 35 - 45 minutes. It's tough. What keeps me motivated to keep going is a great playlist full of upbeat songs.
In week one, we shadow boxed (punched mid-air like a couple of lunatics careful not to hyperextend any joints) between each interval. In week two, we didn't take the shadow boxing breaks, rather we cut our intervals down to 30 seconds. In week three we knew we were getting stronger because we did each activity for a full minute - mostly. In week four, we were there for real. Week 5, my friend had bronchitis and a severe sinus infection so there was no bootcamp. This brings us to today's workout, week 6. We were ready for a shake up in the routine so, we did our activities, separated by minute-long spurts of running in place, sometimes simply jogging, other times it was more of a hop or a swing. It was awesome. By the time the last song came on (appropriately enough it was the Village People singing Macho Man), we just danced - channeling our best Jane Fonda. Lots of jumping, fist pumping, it was a freestyle free for all. And it was fun!
In week one, we shadow boxed (punched mid-air like a couple of lunatics careful not to hyperextend any joints) between each interval. In week two, we didn't take the shadow boxing breaks, rather we cut our intervals down to 30 seconds. In week three we knew we were getting stronger because we did each activity for a full minute - mostly. In week four, we were there for real. Week 5, my friend had bronchitis and a severe sinus infection so there was no bootcamp. This brings us to today's workout, week 6. We were ready for a shake up in the routine so, we did our activities, separated by minute-long spurts of running in place, sometimes simply jogging, other times it was more of a hop or a swing. It was awesome. By the time the last song came on (appropriately enough it was the Village People singing Macho Man), we just danced - channeling our best Jane Fonda. Lots of jumping, fist pumping, it was a freestyle free for all. And it was fun!
Tuesday, March 22, 2011
400 Pounds of Sheer Determination-26.2 miles and a new World Record
A new world record was set at the LA Marathon this year and it wasn't by a Kenyan. Actually, the race was won by an Ethiopian who did set a course record, finishing in 2:06:35 - but this story isn't about the man who won the race. It's about a man who finished the race...weighing 400 pounds, now officially the heaviest man on record to complete a marathon. Now, I'm not suggesting that everyone rush out and tackle the 26.2. Kelly Gneiting is an athlete - 3 time US Sumo Champion. He has the grit and determination ingrained in him to work through the pain and discomfort that no doubt accompanies lugging 400 pounds over 26.2 miles of asphalt. I am saying though, that the only impossibilities that exist are created in our own minds. The race took Gneiting 9:48:52 to complete. It takes training, dedication, and desire to complete a marathon, but regardless of your current level of phyiscal fitness or size, it is possible.
http://sports.yahoo.com/olympics/blog/fourth_place_medal/post/Sumo-wrestler-becomes-heaviest-man-to-ever-finis?urn=oly-wp14
http://sports.yahoo.com/olympics/blog/fourth_place_medal/post/Sumo-wrestler-becomes-heaviest-man-to-ever-finis?urn=oly-wp14
Monday, March 14, 2011
Count Down to the Workforce Team Challenge
Daylight Savings Time has begun! On 3/13/11 at 2 AM we officially "sprung forward". For those of us who try to be early risers, this means waking up in the darkness. For the vast majority of the population, however, it means that the daylight lasts longer into the evenings. Whichever you prefer there is one undeniable fact - the days are getting longer and spring is around the corner!
What better way to let off some steam and stress of the workday than to get out and walk or run after work and enjoy the daylight? JFA will be participating in the CDPHP Workforce Team Challenge on May 19th. This event attracts over 8,000 runners and walkers from over 400 organizations! This Thursday marks 9 weeks of training, so it's time to break from your winter cocoon and get moving.
See you on the roads!
What better way to let off some steam and stress of the workday than to get out and walk or run after work and enjoy the daylight? JFA will be participating in the CDPHP Workforce Team Challenge on May 19th. This event attracts over 8,000 runners and walkers from over 400 organizations! This Thursday marks 9 weeks of training, so it's time to break from your winter cocoon and get moving.
See you on the roads!
Tuesday, March 1, 2011
March Health Observances - American Heart Month is over... National Nutrition Month begins
March is a busy month for National Health Observances.
First there are the Month long designations:
National Colorectal Cancer Awareness Month
National Endometriosis Awareness Month
National Nutrition Month
Save your Vision Month
Trisomy Awareness Month
Workplace Eye Wellness Month
Then you have the specially appointed weeks:
Patient Safety Awareness Week (6-12) and National School Breakfast Week (7-12), Brain Awareness Week, (14-20), National Poison Prevention Week (20-26) and World Salt Awareness Week (21-27)
Finally, there are the individually designated days:
World Kidney Day (11)
World Tuberculosis Day (24)
American Diabetes Alert Day (25)
Each Health Observance is sponsored by a special interest group or organization but being that they bring awareness through education, I fully support this type of lobbying. I certainly can't fault them like I would, for example, the greeting card and candy companies' grand glorification of Valentines day. Some observances get more press than others, which can certainly be attributed to the size and scope of each special interest organization. Few people are aware of the existence of the World Action on Salt & Health, but the American Diabetes Association is quite well known.
Which observance to focus on is a more personal decision. Those who have been affected by colorectal cancer may choose this as their focus this month. Parents or school faculty may want to focus on National School Breakfast Week. Whatever you choose, make it an opportunity to live well and help others to live well. Plan a week of nutritious breakfasts for your family (some would argue it's the most important meal of the day). Take your favorite family recipe and try to make it healthier. Go through your home and make sure poison hazards are marked as such and out of reach from pets and children. Individuals and companies alike can use these "Health Holidays" as valuable teaching tools and who knows, you may prevent a crisis or catch a chronic disease in its early stages.
First there are the Month long designations:
National Colorectal Cancer Awareness Month
National Endometriosis Awareness Month
National Nutrition Month
Save your Vision Month
Trisomy Awareness Month
Workplace Eye Wellness Month
Then you have the specially appointed weeks:
Patient Safety Awareness Week (6-12) and National School Breakfast Week (7-12), Brain Awareness Week, (14-20), National Poison Prevention Week (20-26) and World Salt Awareness Week (21-27)
Finally, there are the individually designated days:
World Kidney Day (11)
World Tuberculosis Day (24)
American Diabetes Alert Day (25)
Each Health Observance is sponsored by a special interest group or organization but being that they bring awareness through education, I fully support this type of lobbying. I certainly can't fault them like I would, for example, the greeting card and candy companies' grand glorification of Valentines day. Some observances get more press than others, which can certainly be attributed to the size and scope of each special interest organization. Few people are aware of the existence of the World Action on Salt & Health, but the American Diabetes Association is quite well known.
Which observance to focus on is a more personal decision. Those who have been affected by colorectal cancer may choose this as their focus this month. Parents or school faculty may want to focus on National School Breakfast Week. Whatever you choose, make it an opportunity to live well and help others to live well. Plan a week of nutritious breakfasts for your family (some would argue it's the most important meal of the day). Take your favorite family recipe and try to make it healthier. Go through your home and make sure poison hazards are marked as such and out of reach from pets and children. Individuals and companies alike can use these "Health Holidays" as valuable teaching tools and who knows, you may prevent a crisis or catch a chronic disease in its early stages.
Friday, February 25, 2011
Welcome to JFA HeLP
Welcome to JFA HeLP's wellness blog!
HeLP is an acronym for Healthy Employees Lifestyles Program. We work with organizations to encourage employees to make healthy choices. We also understand humanity and that sometimes, the best choice is not the easiest, nor is it the most delightful. If it were, we'd all be trim, well, rested, and relaxed. We all struggle to make the best choices for our bodies, our minds, and ourselves. Rather, it's about celebrating the victories and building on each one. We advocate preventive care for early detection and treatment of disease. We are also here to support you on your own path to wellness and let you know that you are not alone.
I'll write about events - both local and on the road, life, choices, and any other wellness related thoughts and topics. After all, I too face choices every day and I can honestly say that I may not always choose my best path either. It is the journey that I will share.
HeLP is an acronym for Healthy Employees Lifestyles Program. We work with organizations to encourage employees to make healthy choices. We also understand humanity and that sometimes, the best choice is not the easiest, nor is it the most delightful. If it were, we'd all be trim, well, rested, and relaxed. We all struggle to make the best choices for our bodies, our minds, and ourselves. Rather, it's about celebrating the victories and building on each one. We advocate preventive care for early detection and treatment of disease. We are also here to support you on your own path to wellness and let you know that you are not alone.
I'll write about events - both local and on the road, life, choices, and any other wellness related thoughts and topics. After all, I too face choices every day and I can honestly say that I may not always choose my best path either. It is the journey that I will share.
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