My 10 little things

I have found that getting healthy and in shape is all about the little things...



 1) You can't feel guilty leaving your spouse with 2 screaming kids! It's like a bandaid- just get the painful part over with! Once you're alone and on the beaten path it gets easier!

2) It's not the binge eating that gets me; it's the little snacks throughout the day! A chocolate bar here and a handful of mini M&Ms there (those are sinfully DELICIOUS!!)! Gots to say no to those little snacks that I "forget" to add to my daily intake!

3) As I told my daughter while potty training, it's okay if you have a slip up and forget, you just have to try harder next time! And then make a BIG DEAL out of your success! Whether its a sticker chart and a present or posting pictures on Facebook so people can tell you how awesome you are!

4) Plan to succeed... How many times do we hear that and then don't do it?? My weekly menu is planned out and it turns out when it's stuffed full of healthy food, I eat healthier?!?! Crazy but true... Maybe that's why these plan to succeed people actually succeed -- I am a believer!

5) Be accountable to at least one person... Even if its someone smaller than you! For the last month the women in my family began a group (largely in part to my much smaller than me, older sister) in which we had to be active for 20 minutes everyday! And I'm talking sweaty-stinky-hurting-active. It was hard, but knowing I would have to write the post saying I was too lazy to get off my butt definitely helped me get moving! Not to mention another season of my favorite reality show The Biggest Loser in which 400 pound people put my efforts to shame!!

6) Make it fun!! No one likes to do things that aren't fun... Laundry, cleaning out the fridge, animal accidents on the carpet... No way to make those tasks any fun- I don't care what you say!! But my two year old daughter taught me recently that if its fun- you'll WANT to do it! This will explain why I break dance in the middle of a JT song and stop to laugh at myself when I can't figure out what I just tripped on! (Yes, I have caught people staring... Oh well)

7) Keep at least one eye on the prize and the other on the road! I have a little black dress and a pair of very expensive jeans that I WILL be wearing again, without my muffin top (even though that is the best part of the muffin!)! Every time I want that cupcake with delectable cream cheese frosting, I imagine it stuck to my behind and realize I don't want to run just to eat it! Nothing, in my opinion, is THAT good!! And they are little moments when you have to make a little decision but in the end it is so empowering to know you beat that cupcake!

8) Embrace the plateaus, no matter how loooonnnngggg they may be! Recently my weight and measurements didn't move for FOUR WEEKS, and I was working so very hard!! But, with my husbands wonderful support, I kept at it and then it happened- the numbers moved... And kept moving! But in those four weeks I learned to do this to feel better as well as look better! I finally get why so many people go the extra lengths to eat healthy- you just feel amazing!!

9) Put it all on film... Seriously. At the beginning of my journey, I took a VERY deep breath and squeezed into the smallest bikini I have ever worn... I looked like shamu got stuck into the plastic ring on a 6 pack of cans and couldn't get out! But bravely I stood in front of not only a camera, but my husband as well (someone had to take the picture). I want my own before and after picture as well as a way to see how far I have come and not just how far I have to go! All with a simple click!

10) My last little motivation is a two for one special... She is 2 1/2 and he is almost 3 months old. I love them dearly and want them to have me around as long as possible! I want to be an active and healthy motivator in their life and encourage them to do the same! When all else fails to get me off the couch my kids get me moving... And definitely find ways to keep me moving!

Next goal in sight... Be under my baby weight before my baby turns one! I may not run fast- but I can definitely run far!

Active thoughts your way,


~K
The Horizontal Running Team Captain

You keep me going

The first moth has been completed- done! And it definitely had it's moments. From leaving not one, but two, screaming children with my husband to running in the road because there is too much snow on the ground. This month was a month that I had to really rely on those around me that keep me going, that inspire me. Have you ever been inspired by someone? So much that it makes you do something you thought you would never do?

My journey to running obscene distances began when I saw a friend of mine talking about her journey on Facebook. She and her mother were going to run 13.1 miles together and they weren't runners to begin with. At first I couldn't believe the miles she was logging and thought there was no way I could do that! Shortly after my daughter was born I realized how hard it was to lose the baby weight and knew I had to do something- I proceeded to peer pressure my sister to run with me (no one likes to look silly on their own) and the rest is history. But I was inspired- and it helped me to understand I could do it!

Lately I have been looking for inspiration and have noticed the wonderful people I have in my life! So, in reflection, I saw so many diamonds in the rough...

My sister who has kept up on her running and I about to complete her first 39.3 series. Crazy- absolutely but Aw inspiring!

A friend that I don't see often but when I do it's uplifting, supportive and a laughing adventure! She helps me to find me and understand what I need in life- she inspires me to remember who I am and be okay with that!

A friend that I'm blessed to see very often, raise our kids together and laugh at everyone around us! She inspires me to be a better person in the professional and spiritual world and sees who I can be!

A friend that I have been blessed to share our single lives, our married lives and our motherhood adventures together! She inspires me to remember its all an adventure to be had and to enjoy it.

My mother, traveling her own journey but inspiring me to never give up! Just keep trying!

My husband, My best friend, My biggest fan... This journey would definitely not be possible if it weren't for someone at home that can help me and support me throughout the ups and downs of this journey. Just like I need a good bra to get through this adventure, We all need an excellent support system and people that inspire us on a daily basis!

This is definitely not a journey I could have done on my own. I have never properly thanked those that inspired me to walk this road, and my only hope is that I can provide inspiration to you to do something you never thought you could! By sacrificing anywhere from 20-40 minutes 4 days a week in February I logged over 25 miles! Little steps to a big hairy audacious goal!

I hope through my journey to become a better woman, wife, mother, sister, daughter and friend! Besides- who else would laugh at me when I explain how I ran into a parked car while changing songs on my iPod or that I'm so cheap and my bras don't fit that one side popped out while mid-stride?

I have a two part challenge for you this month...

• First, do something to inspire someone this month... You never know what effect you will have on their life! And if you have been inspired by someone- tell them! It will make their whole day!! 
• Second, give yourself 20 minutes a day. 20 minutes to do something good for you! My sister inspired the women in my family to do something every day in the month of March that will make you sweat, and not only do I think this is AWESOME for the women in my family but I think it would be great for you too! Let me know how you do! 20 minutes, you can do that!

Happy trails to you! Stay on the beaten path, trust me, you can do it!

~K

Ps... In an earlier post I noted my email, and I put it in there wrong- it is Katie_Alexander721@yahoo.com
I would love to hear your stories!

What doesn’t kill you makes you stronger… Or maybe you just aren’t dead

Anyone can do anything for 1:00 minute, right? 60 seconds is not that long when you know that is all you have to endure. This week we started our journey to that 13.1 miles in November, and although the end goal may seem scary just stay focused on the little accomplishments… for now. This month the running interval is for 1:00 minute, and to walk for 2:00. Even if the 1:00 is too much move it to 0:30 seconds and work your way up! When I started I could not do it, and I would be lying if I told you it was a breeze for me in week one! I thought for sure on the 2 miler this week I was going to have to call my husband to load up our two kids and come pick me up on the side of the road- and yes I was only 1/2 mile into the run.Remember if this were easy then everyone would do it!

Left foot, right foot is the first goal- and a few tools needed to do so… Here are a few of my favorites!

I run with 2 necessities; My iPhone and my fanny pack. My iPhone has ALL of my tunes on it- including a mix for running specifically. This is probably the one thing I can’t go without! I would run bra-less if I had to, but NOT without the tunes. How else will I entertain the masses of independence with my dance moves while running? I have to choose the songs with the best beat for my feet- and it definitely gets me going! And yes, this week I realized there was singing involved- I don't contain myself to the shower. The second tool would be my fanny pack…Now before you picture this:

The pack I run with was created for running- it stretches to the contents in the pack and lately it helps keep my pants up! My sister went in on it with me (mainly so I could carry her crap as well) and it has been one of the most useful tools I have ever used. This mainly carries my iPhone, as I have fat wings for arms- so the arm bands are just not an attractive item on me! Not to mention I would probably lose an arm due to no circulation!

As you recall, our plan includes intervals and mileage goals for each week. So how do I keep track of this? Running with a stop watch is definitely NOT how this is accomplished (I can’t even avoid cars while running with my eyes ON the road!). I use the app “Runkeeper” while I am running. It tracks your intervals (tells you when to run and walk), your mileage and your course for later reference. These are a few screen shots of a few runs I did. You can watch your elevation, course or interval times. and it stores it all for you! Really I look at it as proof that I actually did it!

  

And of course, running with a friend is always the way to go! My favorite pal to run me is WalE, and yes- I said runs me. My best intervals are when he is in charge AND when there is a plethora of squirrels in the neighborhood!

I am excited we are doing this together! And yes, I remember who told me they were in so no backing out now! Please send me your running stories so we can share them with everyone following along with our journey! Email them to me at Katie_Alexander721@yahoo.com
and I will make sure to post them for all to enjoy!

Happy miles to you and congratulations on week one!

~K

4 Weeks... 1 Habit

For those of you that have followed this blog- we were expecting a baby in December and he has arrived! Jasper Wayne arrived safely on December 28th, weighing only 8 pounds (I was hoping for a 40 pounder :)) and he came out screaming. We are so very blessed as family and I couldn't ask for more!

This is my current breakfast... They say the more colorful the diet, the better- right??



As the days pass by, I realize February is right around the corner! And that is when we (yes- you and me) are starting our running program! Remember... Don't chicken out on me now! You can do this!! In order to get us prepared for this fun and exciting time in our lives it is time to get rid of our holiday bloat (or at least mine) and get geared up for some fantastic running memories!


I am not going to preach at you on how to achieve this, but share with you what I am doing, how I am doing and hopefully inspire you to do something. (Something is better than nothing!) Focus on only being healthy this month- even if that is only one thing... for instance cutting back the caffeine. Whatever you decide, just stick with it! It is great practice for our FANTASTIC running plan we are about to embark on!

So what is my plan? Well, although I was hopeful my son would be 40 pounds when he was born (and leave me at a zero gain) I wasn't so lucky... So I have to make sure I get this tackled ASAP! My biggest issue has never been that I am unwilling to be active, but what I put in my mouth. And not just the few snacks I choose here and there, but the whole package of Oreo's that went missing during one episode of Teen Mom (the show that makes me feel like the best mother EVER!!).

So I have decided to start with a recomended program from a friend of mine. She has praised the Book "Choose to Lose" by Chris Powell, so that is where I am going to start. I promise to keep you posted as the month goes along and hopefully I will have a few success stories in there!

Just choose something, again- it can be simple or complex- but I promise your body will thank you later when he hit that 10 mile day!

So the countdown has begun, our first week to start is February, so get ready, get set... Get Started!! I am so excited to do this with you!!

You don't know what you can do unless you TRY!

~~ K

Lap Those Couch Huggers

 As you know, we are expecting baby #2 in December of this year. During this pregnancy I thought FOR SURE I would be one of those super active moms, gain no additional weight and rock those cute clothes for my little baby bump… Har… Har… Har…. That was definitely not the case.

After we conquered Hospital Hill’s Half Marathon in May, I was dead. Dead to exercise. Dead to everything really! And oddly I miss it, a lot! I had no idea I would miss sweating, jiggling and aching but I really do! With two half marathon’s under my belt, I hung up my shoes without even realizing what I was doing.

Over the last few months, I have been blah… and by that I mean BLLLAAAAHHHHH…. I cannot believe my legs miss the burn, and my body wants the reminder that I am actually ALIVE! Yes, the toddler at home and this very large child I am caring have created enough madness and pain for me—but not as satisfying as pounding the pavement. So to make myself feel better, I began to research high and low for a FLAT and obtainable Half Marathon in Kansas City. (And no… the Hill and the Waddell and Reed run are NOT options… in my humble opinion). Once I found one in the Overland Park Area (The Gobbler Grind) it was time to make a goal.

So here is it…The goal is to begin training in February, which will give me ample time to heal and hit the pavement. AND I will be starting over with my training… first goal being a 5K. Work myself back up to the Half and beat my best time.

While researching these last few months I have also heard quite a few people note how they would love to be able to do a long race like that… Well here it is… Your chance. Quit wishing for it and DO IT! Do it with me! Nothing motivates more than a little peer pressure AND this will make it easier to suck down all those calories over the holidays because you will be burning them off all year next year! I would consider that a guilt free holiday season!! Bring on the egg nog!!

And on top of the running, I have thrown in that I am going to be working on morning running… sounds fun huh? I just know that I come up with WAY to many excuses when I try to do it in the evening- even after I squish into all that confining clothing! And I know a lot of you would only be able to do it in the morning, so I just nixed that excuse huh?? I practice a walk/run method, and take it at a hard to breath- but you are in fact breathing- pace. I am not about the pace, but about the finish line… And beating the cop car that clears the course at the end!

So, let’s look at the training program we are all going to embark on!

The Highlights:

·         You will be running 3X times a week- try to give yourself a rest day in between if you can (and I always did my long runs on the weekend)

·         This is matched off the 2013 calendar- so your dates should match up

·         Run/Walk intervals… the first number is how many minutes you run and the second is how many minutes you walk. So for example on day one, I will run 1:00 minute, walk 2:00 minutes and repeat until I complete (1) mile, etc.

·         DON’T SCROLL DOWN AND FREAK OUT!! As you go along you will be amazed at what your body will adapt too!

·         Milestones: I have runs/races I do every year and that is what I put in the milestones as well as my goal time for that race- if you want to know what races these are please let me know!! But it is a VERY good idea to find a 5K, a 10K and the half of your choice now and get signed up! If anything those registration fees will definitely keep you on target to meet your goal!! (That was a driving factor for me on many occasions for our first half!)

November 2013 Half Training Plan
Date	Week	R/W Interval	Day 1	Day 2	Day 3	Weekly Miles	Milestone
Feb
3-9	1	1/2	1.00	2.00	1.00	4.00
10-16	2	1/2	1.00	2.00	1.00	4.00
17-23	3	1/2	1.00	2.00	1.00	4.00
24-2	4	1/2	1.00	2.00	1.00	4.00
March
3-9	5	2/2	2.00	3.00	2.00	7.00
10-16	6	2/2	2.00	4.00	1.50	7.50
17-23	7	2/2	2.00	3.00	2.00	7.00
24-30	8	2/2	2.00	4.00	1.50	7.50
April
31-6	9	3/2	3.00	4.00	2.00	9.00	5 K!!
7-13	10	3/2	2.00	5.00	2.00	9.00	Goal:
14-20	11	3/2	3.00	4.00	2.00	9.00	0:40
21-27	12	3/2	2.00	5.00	2.00	9.00
May
28-4	13	4/2	4.00	5.00	2.00	11.00
5-11	14	4/2	5.00	6.00	2.00	13.00
12-18	15	4/2	4.00	5.00	2.00	11.00
19-25	16	4/2	2.00	6.00	2.00	10.00
26-1	17	4/2	4.00	5.00	2.00	11.00
June
2-8	18	5/2	4.00	7.00	5.00	16.00	10 K!!
9-15	19	5/2	5.00	8.00	4.00	17.00	Goal:
16-22	20	5/2	6.00	7.00	5.00	18.00	1:20
23-29	21	5/2	4.00	8.00	4.00	16.00
July
30-6	22	6/2	5.00	8.00	4.00	17.00
7-13	23	6/2	6.00	9.00	3.00	18.00
14-20	24	6/2	7.00	8.00	4.00	19.00
21-27	25	6/2	5.00	9.00	3.00	17.00
28-3	26	5/2	4.00	8.00	3.00	15.00
August
4-10	27	5/2	8.00	9.00	6.00	23.00	10 K!!
11-17	28	5/2	7.00	10.00	5.00	22.00	Goal:
18-24	29	5/2	8.00	9.00	6.00	23.00	1:15
25-31	30	5/2	7.00	10.00	5.00	22.00
September
1-7	30	7/2	8.00	10.00	6.00	24.00	4 Miles!!
8-14	31	7/2	7.00	11.00	5.00	23.00	Goal:
15-21	32	6/2	8.00	10.00	6.00	24.00	1:00
22-28	33	6/2	7.00	11.00	5.00	23.00
October
29-5	34	5/2	8.00	11.00	7.00	26.00	5 K!!
6-12	35	5/2	7.00	12.00	5.00	24.00	Goal:
13-19	36	6/2	9.00	11.00	4.00	24.00	0:35
20-26	37	6/2	8.00	12.00	9.00	29.00
27-2	38	5/2	7.00	10.00	6.00	23.00
November
3-9	39	6/2	10.00	12.00	10.00	32.00	HALF!!!
10-16	40	7/2	9.00	13.00	8.00	30.00	Goal:
17-23	41	7/2	7.00	11.00	6.00	24.00	2:55
24-30	42	6/2	8.00	5.00	11.00	24.00

Okay… So are we excited yet??? If you don’t think you can do this, you are psyching yourself out for no good reason. You can do this and just imagine how amazing you will feel when the bragging rights are yours on the achievement of 13.1 miles??? That is actually A LOT of fun!

So who is with me? And don’t make me call you out by name! (Because I will!) Over the course of the year, I will keep you posted on how the weeks are going and what races I will be in, as misery definitely LOVES Company J Hopefully I will see you on the trail!!

~K