Basics

Week one of no excuses, let's do this.

I started over because I have really been struggling with asthma - I'm on two different inhalers, and due for a CT scan this week to see what is going on.

After I had my pity party, I got my plan together.

First of all, goals are very important. I don't have a weight goal - I know what my BMI should be and I am not far from it. I try to focus on making healthy choices every day, and my body will respond accordingly.

First goal - 15K steps a day. Yes, that is a lot. My prior goal was 10K a day, and when I wasn't sick, I could reach this goal. I use a Fitbit, and I am involved in challenges and a private Facebook group, and that helps me a lot.

Now that race season is here, my goal is to run 4 days a week. I am using the Jeff Galloway Half Marathon app, and I originally started with his 5K plan. I am never going to be fast, but I can walk/run a consistent 11 minute mile over a half marathon. My running goals area always the same - have fun, and finish. I have not failed to meet these goals.

I do sign up for races - when I pay for a race, I feel obligated to go. And to run. And to train. This year a bought a package for a sale price, and this helps me pace myself throughout the year. I can knock out a 5K with no training, but anything longer, I must train. So bottom line, this keeps me training all the time.

Someone advised me years ago to get fitted for running shoes - I cannot stress enough how important this is. I run in a shoe I never heard of, and it's two sizes bigger than my normal shoe. But I am not in pain, I don't get blisters. Shoes will make or break you.

Also important is fun, cute clothes to run in. What? Yes, as a woman, this helps! If you are tossing on an old t-shirt and sweats, just stop!! The performance materials keep your cooler (or warmer) and wick moisture, and are much more comfortable. There is an initial cost, but I find that they last a long time. I love putting together my race day outfit!!

If you need to run with a friend or in a group, find one. I am a member of the local running club - but I run alone most of the time. I am still working on getting my husband to do races with me, but he will train with me.

Stay safe! The rates of violence against runners are real, and scary. Have situational awareness at all time. If you run at night, wear a lot of lights and reflective clothing. I run with my dogs if I am alone at night. Carry mace if you have to go through a sketchy area. If you feel you are being followed, change your course if possible - and call for help immediately.

I am going to tai chi, yoga, and a modified yoga stretch class a least 3 times a week. This is helping me out a lot!! I am especially fond of the tai chi. Three times a week is the goal, but going more is awesome. I have a local gym that is less than 2 miles away. This is crucial! If you sign up at a gym that is inconvenient for you, it will just be an excuse not to go. Trust me, I've paid a LOT of money to gyms I rarely went to. I also pay month to month - not having to have a contract is great!!

Water water water!! I have a goal of a minimum of 80oz a day. I usually drink more than that. I didn't get here overnight- my keys to success are to have a 32oz cup I like, and carry it, or a water bottle, everywhere.

Accountability! I meet weekly with my Herbalife coach - yes, I get weighed and measured, but it more to see progress, however incremental. The store is an incredibly positive place to go - I get my shake there once a week instead of making it at home, and I always leave encouraged. Having someone cheering you on is a good thing!!

Logging everything I eat and drink. I do this using MyPlate - another app you can get. It breaks down my meals into protein, carbs, and fat, and being able to see at a quick glance where I am is really helpful. I would say 90% of the food I go to put in the app is already in there - but if I need to add something, it is really easy. Trust me, if you know you have to log what you are eating, it will make you think twice before you eat something.

I carry healthy snacks with me, along with my water. When I am babysitting, I will bring my lunch shake. Once I am streamlined I will replace the lunch shake with a healthy, low carb lunch. Right now I am in jump start mode.

I don't punish myself with food, or because of food I eat. While I can eat whatever I want, there are foods that make it hard for me to manage my blood sugars, even with the most aggressive planning with my insulin pump. This doesn't mean it's all kale and broccoli. I love ice cream and custard and chocolate, and I still have them - in moderation. The morning my blood sugar is more forgiving, so I can eat more carbs then. Night time - forget it. I have learned, and am learning, what works for me.

Read, research, repeat. There are a lot of reputable resources to help you on your journey to health when you have diagnosis that impact you. I have found Facebook groups are extremely helpful - they can point me in a direction I hadn't thought of, or give me advice that comes from their years of experience. OF course I put anything major past my "ologists", but keep in mind, the recommended amount of carbs per day that the ADA recommends is WAY more than I ever eat.

I am sore and stiff today, but I have gotten to 11K steps as of this writing. After my healthy dinner, I am going to take the dogs for a walk, and I am sure I will meet and perhaps exceed my goal.

There will be good days, and some not so good.

The most important thing is to keep going. Having a healthy life is choices you will make every day, for the rest of your life.