A new you doesn’t start with a New Year

Anyone else feel like the week between Christmas and New Year is rest week? Between my graduation, getting a life back, reconnecting with friends, Christmas, and work, I’ve been slowing catching up with what’s happened in the last month. 2014 isn’t even here yet and I already know it will be wild. Actually, it won’t take much after the tedious, mind-numbing year I had finishing clinical.

With graduation, Christmas, and parties, my house (and my tummy) have overflowed with yummy treats. Twitter, FB, and the blogger-world have been full of cookies, diet plans, resolutions, cheese platters (mmmm), and those who keep powering through with workouts or those who’s biggest workout is lifting another plate of fudge. I’ve taken the middle of the road by still enjoying happy hours, wine time, parties, and friends, but decided not to do any baking this year. I also made a secret stash for January and February of all my holiday candy instead of eating it all now (out of sight out of mind, right? maybe?). I had some amazing cupcakes left over from my graduation party and decided to cut them up in little single servings and freeze them so I could have an after dinner treat later. It’s all about the little steps. January is such a high pressure month of lose weight! salads and chicken only! no bread! no carbs! gym 7 days a week! No wonder we give up and hope for the best next year.

As we end 2013, I hope you realize your new life doesn’t start January 1st, or on a Monday, or when you turn 21. There are thousands of moments a day where you can change your life. They might be tiny, they might be monstrous. But realize a day isn’t wasted because you didn’t seize that moment. Just make it right the next time. My dumb example (but I know it happens to all of us ) is when I made it a cupcake lunch earlier this week. Did I make it a cupcake dinner? No. Was the day ruined? Nope. I had a balanced dinner and moved on. Don’t kick yourself and write the day or week off because you failed at one moment.

Here’s to taking flight and living in 2014!

PS- Here are some pics from this week. I made the best of some nice weather and decided to start working on my post-graduate body. No need to wait till 2014.  There will be no 2014 resolutions for me. Just taking flight and living each day.

Nellie playing in the snow! Snowy prairie walk Kansas beauty 100 stairs

 

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Taking charge

     With Christmas decorations popping up in stores and all the fall color quickly coming off the trees, I’ve been making sure Nellie and I enjoy the last days of warm, beautiful weather. Our days have been full of walks and tennis ball time. The other reason why I’ve tried to get outside more is because my semester is starting to get crazy with finals and I need some mini mental break times. Hence the crickets chirping on my blog site. I’ve put together my graduate innovation poster presentation on prevention and treatment solutions for childhood obesity by using social networking as a motivational and educational tool. In a month I’ll be presenting it at a nursing conference which I’m rather excited about. Maybe someday I’ll get to put my treatment tool into practice! I had no idea when I went to the Fitness and Health Social Media Conference in Denver last year I would be creating this innovation! Excited to see how life works out sometimes 🙂

     As the designated health guru of my family, I get lots of questions about diets, nutrition, exercise, joint pain, medications, and the latest “I heard this on the news the other day…..” My parents have always been open to leading a healthy lifestyle so getting them to change little habits usually isn’t hard. With the last round of cholesterol checks, both of them came back in the red. While they have a general idea of what needs to be done to change this problem, I decided to step in. Hello American Heart Association low cholesterol and low salt diet! I found some great cookbooks on Amazon and we’ve been talking about changes that could be made to their diets. Since I don’t have problems with high cholesterol, I’ve never really paid attention to it on nutrition labels. The American Heart Association recommends people with coronary artery disease to have less than 200 mg/cholesterol a day. When I started going through the fridge, I was surprised how fast that limit could be reached by lunchtime. However, I’ve already found some tasty looking recipes so I don’t think this transition will be hard. 

     I know I’ve mentioned this before but I love how I’m surrounded by other healthy bloggers and social networking fanatics who are so knowledgeable and passionate about making others health and fit. We’re able to using social networking to reach thousands of people a day with our healthy messages. I’ll agree that I want to be one of those people someday who is able to motivate the thousands to live a healthy lifestyle but now, I want to make sure I’m investing in those who mean the most to me. How about you? Are you making sure those you love are healthy and happy? Our families all have different needs and we are huge influences in how they live their life. So much of my research on childhood obesity linked parental influences with a child’s weight. Since I don’t have kids, I try to make sure my parents are staying caught up with the latest preventative and wellness recommendations. As a nurse, it’s important to have conversations with your parents about their health. You need to know your family medical history and how your parents are aging so you can plan for your own health needs. There is no better time than Thanksgiving when everyone is one place to start having these conversations 🙂 And with New Year’s resolutions coming up, maybe you can be the motivator in helping your family make the change!

What healthy habits have you started in your family? 

Learning to keep it together

 

Got anything stressful going on now? Do you handle it well or do you find yourself spiraling out of control? I’m getting ready to start a really stressful year and have decided to set some goals to better manage some potential pitfalls.

In my last post, I mentioned I was on the world’s shortest break. Well it ended today. I’m back in class, only this semester I’m actually in a classroom instead of just doing online work. This semester is the beginning of a super hectic life until December 2013 when I graduate as a nurse practitioner. Grad school has been okay to this point. Lots of papers and busy work but nothing super taxing. I have my weeks here and there but when I reflect on the semester, it’s not too bad. However, today it hit me that life is going to radically change. Starting next year, in addition to working 3 12-hour overnight shifts, I’ll be doing 25-35 hours a week in a clinic during the day for my practical experience. In essence, it will feel like I’m working 6 days a week. Anyone remember the Seinfeld episode where everyone is yelling “serenity now!” Whoops, might have just dated myself. Anyways, I feel like running around yelling that. I know, I know. Please don’t pass me some cheese with my whine or starting playing the violin. There are some truly amazing people out there juggling 3 jobs, kids, long commutes, dying family members, etc. My life is cake in comparison.

After class today I had a bit of a pity party for myself and laid on the floor watching 2 hours of Sex in the City reruns until I felt I had accepted the situation. I realized I needed to take a new look at this semester and year. Part of my stress is related to how I’ve handled it in the past. Stress eating, weight gain, constant fatigue which leads into some mild depression, isolation from friends and family because I feel like I always need to be studying or catching up on sleep, and the overall run down feeling and appearance. Sounds like fun huh? The thing is, I know I’m not the only person who handle’s stress this way. I remember working with countless clients when I was a personal trainer who were all dealing with stress eating, fatigue, depression, etc. Mmmmmm, it’s time to have a delicious sandwich made of my own words.

So, my goals are:

  • Make my pooch happy and take her on more walks. Why study 5 hours in a row? That’s the beauty of having a dog; they make you way more active. I am going to take advantage of that and make sure I’m taking frequent breaks and walking her. She’s happy, I’m happy, my body is happy. I’m also going to make sure my workout equipment is out in my living room so it’s super easy (and no excuse) for me to lean over, pick the weight up, and do a mini-break lift session.
  • Learn to use a scale again. The beauty/downside of being a nurse is you’re always in scrubs (mmmm, baggy). Between that and then throwing on stretchy workout pants when I’m home, I could easily put on 5 pounds before I slip into my jeans. Hello muffin top, where did you come from? I know there are many opinions about weighing yourself daily. I’ve had many conversations with clients about this. In the past, I’ve gone by how my clothes fit since everything is pretty tailored. However, I really want to keep my stress eating in check. Using a scale more often during the week will help me realize when weight is creeping on instead of having to stress more after I’ve realized I’ve gained 10 pounds. I don’t want to sound like I’m fixated on my weight but the first time I was in nursing school, 15 pounds found their way onto my body waaaayyyy to fast and it took me most of that year to get it off.
  • Find a good balance of work, school, family, friends, and personal time. I am so guilty of getting wrapped up in work/school/sleep and ignore all the people who mean so much to me. They are the ones who help me relax so why the heck do I not make time for social hour? At the same time, I also need a little personal time here and there where I can just enjoy the silence and peace. You know, do important girl stuff like look at my pores and wax my eyebrows.
  • Continue to take care of my spirituality. Why is it we get all spiritual when life is circling the toilet but as soon as blue sky’s break out, we’re back to relying on ourselves? I want to make sure I’m always trying to find peace daily and spend some time in prayer and reflection. Maybe throw in some deep yoga breathing too 🙂
  • Keep up my eating habits. I usually don’t struggle with eating junk. I truly love fresh foods and simple meals of salad, chicken, roasted veggies, etc. However, with winter coming and when I get stressed, I tend to want more heavy meals (mmmm homemade mac and cheese). I get into this mindset that “oh, I’ve had a really hard day, I can totally have ice cream straight out of the carton.” I need to redo my reward system and stop thinking that because my day was hard, I can have extras of everything. Hey 15 extra pounds, it’s been a long time. Don’t worry, I’m not denying myself either. I’ve got some amazing chocolate squares that always seem to satisfy me after 1-2 pieces. I also love frozen whipped bananas with chocolate sauce or good Greek yogurt with fruit preserves. Mmmmmm.

Whew. Feeling better already. By the way, I found my version of “Serenity Now.”  It’s a picture from the Grand Tetons. Maybe I’ll spent 5 minutes a day dreaming of floating down this river……

What are healthy ways you handle stress? 

 

Taking Flight

 

Hi! I’m Andrea and this is my dog Nellie…..

On what was a normal walk down the drive for the morning paper, a little surprise popped up……

Isn’t she precious??!! How someone could have decided they didn’t want her is beyond me, but they did, and proceeded to dump her in my brother’s car. She was barely 4 months old but already full of love, happy tail wags, and puppy kisses.

Since then, I’ve made up for her traumatic appearance into this world. We take lots of these….

She’s also my running buddy and all around little shadow. Don’t let the pink polo fool you either; she’s a fierce protector.

So what’s up with this flight? Well, I used to be a personal trainer until I got tired of watching people do push ups so I became a registered nurse in a critical care unit. Now I take care of people who didn’t have personal trainers. While taking flight is another descriptor for running, I feel that it embodies what I want to live for and what I want other people to experience-happiness and wellness. Lots of focus is placed on hard bodies and the next hot diet and people forget that wellness embraces more than the physical. We also need to make sure we’re taking care of our social, spiritual, occupational, emotional, environmental, and intellectual self.

It has taken me awhile to get to this point in my life and I still need daily reminders not to forget about certain pillars of my wellness. I try to keep my life full of running, biking, hiking, adventurous travels, fresh cooked foods, great friends, and happiness. I want to encourage you in your flight of life and wellness while learning how you make this journey.  I don’t expect everyone to rock hiking boots and dirt-streaked legs. I’m pretty realistic knowing that this is not everyone’s thing. However, I do hope you have a daily moment where you do something that benefits you and your body. It’s time to take flight and live!!

What is your daily moment for your body?