Keeping Active on Vacation

Public school spring recess was April 14 - April 21.  We used the opportunity to take a family vacation.  Because several other families in Upstate NY had the same idea, we decided that it was too expensive to fly anywhere and took an old-fashioned road trip.  There are benefits to driving to your vacation destination - especially if you travel by mini-van.

Driving for 24 hours is exhausting.  We left on a Thursday night and drove straight through to a small town just outside of New Orleans, Louisiana.  Husband and I alternated at the wheel, sleeping when we could.  We kept the kids busy with electronics and got as many miles as we could behind us while they slept.

How did we stay active?  First, traveling by car, we were able to pack our active wear and sneakers.  Second, we looked up local clubs in the area and connected with them as guests.  I'd like to thank the Emerald Coast Triathlon Club and the crew at the Run With It running store for being so gracious.  Not only did we meet new people, but we had people to run, walk, and even swim with as well!

I made it my goal to be active every non-driving day.  This helped me to keep a healthy lifestyle while still enjoying some indulgence on vacation (read:  decadent dessert).  The kids saw this and were also active - swimming in the community pool and frolicking in the Gulf of Mexico - they collapsed at night, weary and sun kissed.  We also did other fun family activities including kayaking and stand up paddle board.  Connecting as a family while being active was good for the soul.

After a week, we loaded up the van and headed home.  Exhausted yet refreshed.

Tis the Season...

Spring has sprung in Upstate NY!  This means lovely spring days inviting us to go outside and enjoy the warmer temperatures followed immediately by days that bring the biting cold and (today) whipping winds.

It is also the season - for those who observe - of Lent.  Lent is the time period between Ash Wednesday and Easter Sunday where people often give something up.  Chocolate, sweets, and soda are often popular choices as folks use the season as an opportunity to gain better health.

In my household, my children are my primary source of stress.  They lollygag around the house getting distracted by toys or sparkly things when it's time for us to head out the door.  They leave clothing and other miscellaneous items behind them like a trail of breadcrumbs, no matter how many times we ask them to pick up after themselves.  They talk back or refuse to acknowledge being spoken to.  They try to get out of homework.  They fight with each other over anything and everything, and then get along and giggle endlessly at precisely the time we need them to be quiet.  In short, they're kids.

My journey from now through April 16th is to practice patience.  One day I will look back and miss those giggles, and tiny shoes all over the house, and water on the floor from fun in the tub. I will take deep breaths, release the stress, and find the joy that hides in each moment.

A Conversation With My Daughter

I had to have a talk with my daughter last weekend.  It wasn't about behaving, listening, chores, or any of the typical mother vs. kindergartner discussions that we usually have.  It was a topic that I didn't think we would have to discuss until puberty or, at least, the 4th grade. 

Saturday morning was the first swim class during the current session at our local YMCA.  My older daughter has class first and then the younger has class a half hour after she finishes.  If my husband and I don't divide and conquer drive separately, each with an assigned child, the family is at the Y for about two hours.  We went as a family on this day.  During my girl's class, the baby went to babysitting, husband swam in the lap lane, and I went into the main fitness center.  During the break between classes, I took EV into the fitness center to walk around the indoor track together.  After two laps of walking, my little energizer bunny decided that she wanted to run.  So she set the pace and we ran together.  When she got tired she stopped, took a quick break, then tore off around the track again.  It was a great interval workout, actually. 

During one of her "rests" she looked in the mirror-wall and said "that was a lot of running, do I look skinnier?". My jaw hit the floor.

First, my child is a little wisp of a thing.  She is long, lean, and her little muscles are well defined.  She has been built like this since birth. She's mentioned her belly being "fat" before, typically after a meal.  We always tell her that her belly may be full of food but it is definitely not fat.  We also don't call her skinny and certainly never tell her she is "too skinny" - we call her lean or slim, especially when her pants are falling down. 

I try not to make remarks about my own figure in front of the children.  My husband may hear my woes but I am consciously trying to avoid instilling the same body issues in my two girls that so many from my generation (women from all generations really) are still struggling with. 

So I looked at her and said, "Let's talk about why we exercise --- We exercise to be healthy, fit, and strong and my darling, you are looking really strong right now." Then she shot off for another lap around the track.  She also wanted to know if her hair was blowing out behind her.  I said yes.  If course she pointed out that my cropped, sweaty 'do was not at all flowing.  Thanks kid.

We will probably walk/run the track again on Saturday as she has already put in her request.  I know that this conversation is far from over but it was a reminder that as much as we try to shield our children from our own insecurities, they somehow sneak up on us.  As long as my girl strives to be the strong, brave, beautiful, fit, confident girl that I know she can be that's all I can hope for.

Happy New Year!

Did you hear that?  You have to listen closely because it's really quiet.  That's the sound of time flying by.  It just sneaks up on you and then, POOF, you find yourself in a new year wondering what happened to the last year, or five, or ten even!

Suddenly it is 2014. 

I don't make resolutions.  I gave them up 11 years ago.  Since then, I want to make changes, I start around Thanksgiving so that they are habit by January 1.  I do think that 1/1 is a good day to refocus.  The stress of the holidays is behind us and the promise of springtime is ahead.

Last year I did commit myself to becoming a better parent.  I believe that I was successful and remain in the maintenance stage of change.  While my husband and I both still have challenges (last night I wanted to bury my head and escape from my children who refused to go to sleep), I have found myself more patient, especially when dealing with my kindergartner.  In fact, I celebrated the first day of the New Year with her.  We had a special day together in New York City!  It was part of her Christmas present and I think it was really good for her.  It built her self esteem; she was deemed mature enough for a "girls" trip plus she had a special experience that was hers and hers alone. 

As a working mother, I felt that taking the time to be fully present with my oldest child for a full day away from other distractions was the best gift I could give her.  It was also a day of activity: walking the city streets and ice skating. I was active with my child, both setting a positive example for her and setting the stage for another active year.  Personally, we do have a lot planned for 2014 - from relay races to half ironman races - it should be a lot of fun! 

Forever the Student

This weekend I had the opportunity to travel to Philadelphia and participate in the National Wellness Institute's Certified Worksite Wellness Specialist training and certification course.  We made this a family weekend - husband and the girls played tourist while I was in class - and we met up in the evening for dinner and a nice walk in Center City. 

I found the course very valuable, especially because it started some creative thinking and I have exciting new ideas for our programs here at JFA.  It also reinforced what I have learned during the past 4 years at JFAHELP and reaffirmed that we are leaders in worksite wellness!  Of course, as I am forever the student, there is room to grow in this ever evolving field and classes like this one will allow me to do just that. 

So what did the family do?  On Saturday they went to the Academy of Natural Sciences Museum so that my 5 year old could see dinosaur bones as she politely requested.  On Sunday they went to the Franklin Institute so that my husband could see the planetarium.  A good time was had by all and the weekend was educational for each of us!

In case you were wondering... I passed the exam.

Stages of Change - Action and Maintenance

Husband and I have been in our parenting class for 5 and 4 weeks, respectively.  I missed the first class caring for a sick child.  It has been an interesting journey.  Each parent is there for a different reason:  petiitioning for custody, court order (who knew?), personal growth, and family harmony.  We are there for personal growth and family harmony. 

The class has definitely been beneficial.  Sometimes, it reinforces what I am already doing and builds my confidence as a parent.  Other times, it helps coach me to deal with situations differently for a more positive and productive outcome.  My husband is having similar "a-ha" moments - and we are also learning new ways to communicate with each other (family harmony).

The key word last week was "cooperation".  I use that word a lot when dealing with our soon-to-be 5 year old.  Admittedly, she is more inclined to cooperate when she feels she has options (or the illusion of options as the case may be).  Who can blame her?  Don't we all like to think we have choices?

Two sessions remain and then we will be responsible to continue our growth on our own.

Stages of Change - Preparation and Action

According to a survey conducted by Franklin Covey, 23% of New Years Resolutions are kept.  33% of respondents said that they are not committed to the resolutions they made.  This commitment must be there if any lasting change is to be made.  It is seen time and again ($61 Billion weight loss market).  People vow to lose weight, exercise more, and stop smoking.  Others want to get out of debt - and then they see something they want.  It takes a strong resolve to stick to change.  I'm not saying willpower, per se, but more of a decision of the course that one wishes to take. 

Enter the transtheoretical model of change.   I can usually tell you a person's likelihood of reaching a goal or sticking with a behavior change in the course of a 10 minute conversation... sometimes 2 minutes.  It all has to do with which "stage of change" someone is in.  That, and their motivation.  Not the degree of motivation rather, the source.  Most people stay in the Contemplation stage.  They think about making a change.  They know they should make a change.  They think about the steps they may take to make a change.  It takes just a little extra motivation - a level of commitment - to transition to the Preparation stage.  For example, a dieter who starts researching different plans or someone who wants to start exercising who starts to look at fitness center locations and pricing. 


Stages of Change:  Pre-contemplation, Contemplation, Preparation, Action, Maintenance

  I found this illustration too (www.engenderhealth.org) - which I think is awesome.

Last week I wrote about my desire to become a better parent.  Specifically, I need to learn how to handle my spirited pre-schooler without losing my cool.  My motivation?  I feel like scum when I lose my temper and scream raise my voice.  I want to be a better mother and feel like a better person for myself.   My children will have enough to grapple with between puberty, high school, early adulthood, that mommy issues do not need to be heaped on top. 

So I am in the Preparation stage right now.  I had been thinking about finding a parenting class for a while.  I decided to look at the schedule of classes at our local YMCA (checking out what is offered during my daughter's dance class) and I discovered that they offer a FREE parenting class.  So, I signed husband and myself up for the first session of the year.  We will meet on Tuesdays at 6:30 PM. 

This means that tomorrow night at 6:30, I will officially be in the ACTION stage! 

7 Years Later

I turned 30 in 2005.  Being that my birthday is around the first weekend of November, I thought it would be fun to celebrate this milestone birthday with a trip to NYC to run the marathon, coincidentally also the first weekend in November.  At the time I lived in Orlando and this was a big trip.  I registered for the marathon lottery and anxiously awaited the results.  At the end of April, 2005 my check cleared and I knew that I had gotten in!  That summer it was boiling hot in central Florida.  I had started a new position in a new town and, with the exception of the Georgia Rock N Roll Man in June, I did little more than a few 5k runs and sprint distance triathlons.  Before long it was Labor Day weekend and I joined some friends for a 15K race in Orlando ---it was my longest run in months.  A marathon is 40k.  I had exactly two months to get from 9.3 miles to 26.2.  A month later my car was hit from behind.  Despite this set back and being severely under trained, I decided to soldier on and follow through with my grand plan. 



 A Very Unhappy Coach T - 2005



What followed were 20 of the most miserable miles of my life.  At least that's how I remember it.  I think the pain didn't actually set in until I passed the half way mark.    When I registered, I thought I would finish the run in 4 1/2 hours or so.  I did not.  I thought it would be exhilarating.  It was not.  I cried for the last several miles: Part from pain, part from disappointment.  When I crossed the finish line after 26.2 excruciating miles, I let the catchers (volunteers at the finish) help me hobble to the medical tent where someone massaged my aching legs.  I then hobbled to pick up my supplies that had been transported from the starting line, cursing the fact that I had to make my way all the way to the "R", then hobbled back to the hotel, stopping for sushi on the way for some much needed sustenance.  It was only then that I used the restroom for the first time since before the race - on top of everything else I now knew for a fact that my nutrition for the past 24 hours was completely off.  On top of everything else, I had what I now know was a mono relapse upon my return home. 

Here is my summary from that day:

Race	Last Name, First Name (Sex/Age)	Time	DIV	Net Time	State, Country
New York City Marathon 11/6/05	Russo, Theresa (F30)	5:52:23	F30-39	5:50:52	FL, USA

All of a sudden, 7 years have passed.  A couple of months ago I decided on a whim to enter the marathon lottery being that this year's race is the day after my birthday.  I had read that it's harder than ever to get in without a qualifying time so I figured that it couldn't hurt.  I did not expect to get in again (what are the chances?).  So on April 25th, I anxiously awaited filled with both anticipation and dread to see if I was one of the "lucky ones".  Nothing.  I checked my bank account to see if the entry fee (which has increased over 100% by the way) had come out.  Nothing.  So I went to lunch.  After, I checked my account one more time and there it was - for the second time my registration fee was my indication. 

Congratulations! You're in and have unlocked the official 2012 ING New York City Marathon I'm In to Finish Badge

And so I am.  I am IN to FINISH.  7 years later my training has already begun and I have a clear plan for then next 6 months.  7 years later I will have my husband and children waiting at the finish and my daughter likes it when I smile so no tears allowed.  7 years later I don't have to fly to the race.  7 years later I know not to increase my mileage too much too soon.  7 years later I often run without headphones but with water/sports drinks.  7 years later I know that the world won't end if I don't finish.  7 years later the feeling is bittersweet - I had an early morning breakfast with my dad who has since passed - I know to savor every moment.  I have learned from the past and am ready to tackle this in the near future.  You can learn a lot in 7 years.

Watch out NYC - I'm IN.

Mussels and Wine

While together, mussels and wine make a delicious dish, I'm not actually talking about food...

Long before marriage, children, and the upstate NY winters, I started training for triathlons.  2012 marks my 10th year in the sport and this summer I am scheduled to complete my 50th race.  In the early days, before I turned 30, I could - and would - get up on any given weekend day and participate in an event up to 2 hours from my home.  Then I'd drive home and spend the rest of the day lounging around or running errands, pleased with myself for getting up predawn to work up a great sweat.  These days, it takes a little more planning and a lot more training.

Let me clarify before I go any further... I realize that many consider me nutty for the events that I think sound like fun.  Any distance event, or any event that gets you moving is good and should be applauded.  Is your goal to walk a mile a few days a week?  GREAT! 

My schedule for the next 6 months is based around two events;  The MusselMan Triathlon and the Wineglass Marathon.   The MusselMan is a half-iron distance event consisting of a 1.2 mile swim, followed by a 56 mile bike ride, concluding with a 13.1 mile run.  I use the term "run" loosely because in Coach T's world it's more of a plod.  This event is on July 15th and training has begun, hence the 5:45 am runs through the greater Glens Falls area.  The marathon is 26.2 miles of straight running (or plodding, or walking, wogging, etc) and is on September 30th.  The website tells me that I have 171 days to go.  In a fit of insanity, I also entered the lottery for the NYC Marathon on November 4th.  I'm not sure if I'm hoping to get in or hoping to NOT get in.  Either way, I will know by the end of April if I can take a long nap on October 1. 

Preparing for these events, I have peppered in others along the way, treating them as training days.  It helps to talk to the other participants, enjoy the course support, and maybe get a little swag.  I also have to plan very carefully - I look for races that have children's events for example so that my pre-schooler can "go for racing" too.  Additionally, I know that I can not train too much too quickly, as evidenced by "the great mono relapse" of 2010.  With this in mind, I am slowly building up my mileage, have signed up for Friday morning spin classes, and do kind things like bring husband breakfast in bed on Saturday so he will watch the kids for a few hours each weekend.  The training also has to be supported by enough rest and balanced nutrition - which takes even more planning.  My goals are set and now I need to take the steps to achieve them.

Summertime in upstate NY offers a cornucopia of events - running, walking, cycling, triathlon, kayaking, and swimming - just to name a few.  You can find a listing at http://www.active.com/ or through your local club.  Many offer options for all ages so the family can be active together. 

When planning my schedule, I like to support JFA client events and those are marked with an asterisk.  Here is my how summer is looking so far:

May 6 - Literacy Run *also on this day is the 2012 Run for Kidneys at the Great Escape which is much closer to home.  I have a decision to make.
May 17 - CDPHP Workforce Team Challenge will kick off a busy weekend (Go Team JFA!)
May 19 - Tuff eNuff 5K Obstacle Course* to benefit the Prevention Council
May 20 - Cohoes Founders Day 15K
June 3 - Tour de Cure ride for diabetes
June 9 - Lexington Family Services 5K*
June 24 - Adirondack Distance Run
June 30 - North Country Triathlon
July 15 - MusselMan!

Love the running mussels

To say that I have filled my weekends in May and June is an understatement but I love participating in events - it beats hitting the roads alone.  On the plus side, I am guaranteed my dose of vitamin D (the sunshine vitamin)!

Come out and join me at any of these events and get your dose of vitamin D too!