How to beat the BLOAT!

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So, I am such a fan of water, but know some just can not get their hydration priorities in order!  For me it is way hard in the winter months.  so... I decided to take the "SASSY WATER CHALLENGE".

SASSY WATER

2 Liters of Water

1 Teaspoon Freshly Grated Ginger

1 Medium Cucumber, peeled & sliced thinly

1 Medium Lemon, thinly sliced

Combined all ingredients in a large pitcher, chill in the refrigerator and let flavors blend overnight!

For for the next four days I will be drinking one pitcher per day. I have my first one ready!

I will make each evening let set overnight.  For me the simple act of mixing it up reminds me the next 4 days LIFE will be a bit different!  The ingredients are not just for flavor they have purpose!  The Ginger helps calm and soothe the GI Tract.  No better time then the holidays with all the spicy or sweet food intake to give your GI Tract some special attention!

I dare you to take the challenge you might just loose some bloat in the process!  If you have questions just log on to doablelife.com and shoot me a message!

Affordable Fitness

As the winter arrives and the holiday season in full force, I decided to share a few interesting facts...about burning body fat, staying germ free and managing your sweet tooth...and the best NEWS...it will NOT cost you an arm or a leg!

Studies show that the working out outside in the Cold has advantages.  A small study found that a type of fat cell known as brown fat can sense the cold.  To warm up, these cells release their energy as heat, torching calories and melting the other fat-the kind you want to get rid of.  Bundle up and get outside and get moving!

According to Jen Patel, PhD, deputy director of the CDC's Antimicrobial Resistance...Simple soap offers the best defense against virus protection.  In fact, Washing your hands in warm water is enough.   The ingrediant, Triclosan which is found in many antibacterial products, is not any better at fighting germs and may be be contributing to the rise of super bugs.

Walking is the most effective way to fight off cravings?  Taking a brisk 15-minute walk can curb even the most drool-induced chocolate craving, finds a new study published in Appetite.  Focusing on walking distracts your mind from sweets as well as helps reduce stress and boredom, both linked to cravings.

So...if you can not stand the cold, your out of simple soap or you hate walking or "don't have time", NO worry.  Just one simple thing will help you accomplish buring body fat, staying virus free and last but not least curbing the old sweet tooth - H2O...yes water!  Water is our wonder resourse.  Thankfully we are in a situation locally it is VERY available.  So, wake up and take advantage.  Even I have a love hate relationship with water, but the days I am faithful, I feel the best.  

                                  

EXCUSES

Why is it we are always looking for a reason to NOT go to work or to NOT workout or to NOT whatever?

It sure is looking like our winter might be aggressive. So, we might as well embrace it and carry on!  After all, life is not going to halt in its tracks!  We should not just set down or should I say wad up on the sofa!  Get up and own it day after day, year after year!

So, I decided to go ahead and order me a pair of snowshoes for running!  I'm gonna embrace this winter!  I will be able to get where I need to and torch a few calories while I'm at it!  Each day is an adventure for me so I personally need no excuses!  How about you?

Letting Nature Run Its Course

I used to make a quarterly business plan...crunching the numbers, projecting sales, predicting outcomes!  I still have stacks of business plans...until one day I was done with planning.  Now don't get me wrong planning is good.  The question is can we over plan? 

These days, I set goals and practice what I call adjustment planning.  I feel like this helps me change when necessary to accomplish my goals.

Let's take my running plan as an example of this theory.  I currently have running goals set for 2014.  While 40 weeks of running have been scheduled, sometimes out of necessity the days, time of day or even milage might very well change.  While nature takes its course such as illness, lack of sleep or other reasons I grant myself permission to deviate from the schedule.  This has helped me meet my goal with less stress!

Allow yourself to deviate when things come up!  It has really worked for me.  I find opportunities become abundant. Be it business or self improvement, be patient and let nature takes it course with your life! 

How to Run from Inflammation!

Inflammation can make you miserable as well as stop you in your tracks.

There are different sources of inflammation.  The question is how do you deal with it.  Check out this list of suggestions...

As a running coach, the primary source of inflammation my clients experience yet have a difficult time understanding is that associated with overuse be in our daily movement, over pacing outside of suggested pacing or going long!  

My recommendation for any runner out there is simple.  If you can not rise and run without pain, you have a level of inflammation you need to address prior to lacing up.  Even with the most conservative running schedule sometimes our daily activity added to that is too much for the body to process.

Inflammation pools in the system as we rest.  So it is not uncommon to be on your feet all day and feel great only to go to bed and wake up stiff and out of sorts.  Listen to your body.  The other caution is relying on anti-inflammatory meds through out the day.  Also trying to quick fix the problem other ways is just enabling the inflammation.  DO NOT be an ENABLER!

In todays world we can not avoid inflammation.  However, we can do our part to minimize with moderation of eating and working out.  Most importantly hydrate!  Hopefully this gives you something to think about and ponder as you rise and shine each day!  

Disclaimer;  this is no way intended as medical advise to treat or cure!  :-)

Getting Fit

 I have never been referred to as an "athletic" person. I never really had any desire to be. It was never really my thing. I started working with/for/around Sandra about 2 years ago. I had a vicious Dr. Pepper addiction. If you know anything at all about Sandra CrazyFitnessLady Wells you should know that didn't sit well with her. When I say addiction I mean that in the absolute truest sense of the word. We are talking like a liter a day easily at minimum. So, working with/for/around Sandra at some point inspired me to create healthier habits. Baby steps. Just a little at a time. 

    In January I started with drinking water, TONS and TONS of water.

 In March/April I started focusing on nutrition. Eating less processed food and sugar...realized there is sugar in EVERYTHING. Bacon. Yes. Even your bacon isn't safe.

In August Sandra had worn me down to RUNNING...ugh yes. 

So, I started setting my alarm for 6:15 A.M. to do Circuit Training twice a week for strength training and run/walking 3 days a week for cardio. Learning that balance of the 2 is absolutely key! If I take off a day of circuit training I feel it in my run the next day!  Now after a few months I have to admit I really kind of love running and working out... It turns out your 6:30 A.M. run sometimes looks like this! 

I ran my very first 5k last weekend, and it was no big deal! Easy peasy! I'm now strongly considering running a half-marathon in April (this would have been deemed CRAZY TALK this time last year) 

I didn't really do any of this for weight loss, just to be healthier/feel better about my self in general. It has worked wonderfully! I am much stronger, less tired, and I've toned up a lot! I didn't lose weight on the scale but I went down a pant size! These are DO-ABLE habits that took me a little less than a year to develop and I will keep FOREVER. I don't have to hobble around sore all the time, and I still get to eat a cheeseburger every once in a while. Everything in moderation. That's what makes this a DO-ABLE life. =) 

-Kalin 

She is Training!

My Hallowen tradition is to the run the Halloween Hustle.  So, last Saturday I hopped in the Jeep and headed across the Red River to run the Halloween Hustle!

I decided I might need the top.  However, I left the back window out not only because I could not get it zipped on by myself, but I also like the way the wind feels!  I checked accuweather and the rain was not moving in until late afternoon.  The problem...I checked Ardmore not Gainsville!  So...the minute I started across State lines it started pouring rain.  Now, I kinda like the feel of mist also... Hehe!  On a side note...I am amazed how these soft top installs and how efficient it keeps out pouring rain!!

It was a great 10K...part road, part gravel and rain.  Just my kinda event.  I went to see how effective I would be at pace changing.  I averaged at 10 something pace and walked 1 minute every mile.  I finished strong and ready to run again.  I also managed to get a division placement medal.

You see, I am still working on improving at running.  I am still training.  When that gun goes off my goal is to remember why I am running the event.  Not all events should be run race pace.  Just like training, races also have purpose.  Just like in life.  Which brings me to tell you a story about a family today running the 10K.

So the 10K splits off the 5K route and as I am running to the out and back I see a lady running towards me yelling at a girl that missed the turn.  Apparently it was her grand daugher who appeared to be about 7 years old.  I kept running and came upon a lady with a jogging stroller stopped in the road.  I politely ask if everything was ok.  She told me that her daughter missed the turn and her mom had went to get her.  She went on to say they were just waiting on them.  So, I kept on moving out to the turn around.  Shortly after the turn around they caught up with me.  At this point the rain was coming down and it was starting to get windy.  

As they passed me they ladies were yelling at the little girl to keep up with them.  Eventually the girl stopped and was gasping for air.  As I came up on them, I ask the ladies if they had an inhaler on board.  They did not.  So, as a coach I suggested they slow down and let her catch her breath.  They kept moving and told me that she would not listem to them about slowing up.  So, I eased up beside her and told her to slow up and just started talking with her.  Immediately she slowed her pace and her breathing improved.  

The ladies kept moving fast and they told her to pick it up.  I then offered to bring her into the finish if they needed to move on.  That is when the mom told me, "She is training!".  I then ask her, "Training for what?".  Her reply, "To Run."  I wanted to laugh out loud!  REALLY!!!  At that moment, I realized this 10K was about them.  They were obsessed and they really did not care if they put that young girl, their daughter and grand daughter at risk!  This was NOT training for anything but trouble.  

So, here is my final thought...about life and running.

Life is like running!  Train with purpose.  Train with mental control.  If, you do this your life will be doable for the long haul.    

  

BURN 1,000 CALORIES with this...

                     I just burned 1,000 calories with this workout!  (as posted on Facebook)

                                       

Recently clients have ask me about the claims of calorie burning as posted in social media.  One of many jobs as a coach is to help the health seeker to sort out myth vs. fact.  So, is the key to weight loss burning calories a myth or a fact?

First and foremost the research indicates most people over estimate the actual calorie burn during exercise.  So, if the resource citing calorie burn does not have a scientific method to calculate the amount of calories burned then claims of "X calories" should be noted as "estimated".

My advise to clients is this...

do NOT depend on exercise exclusively to lose or control your weight...period...learn how to balance the dynamics of health.  

 

You might have expected to just see the words Nutrition and Exercise, but as you notice there are several elements listed in this diagram.  My theory based on my personal experience of getting healthy is a balance of nutrition, exercise and SLEEP!  Yep, SLEEP...total shock to some of you?  Well, if all of these are in balance then you have Efficient Fitness.  

Some day I want to complete the IRONMAN distance.  This is a very lofty goal of completing 140.6 miles of swimming, biking and running.  This goal is a work in progress for sure.  However, I know that continued balance of these health dynamics help me build towards the goal.  My main thing is being efficient at my fitness.  A while back, I had the opportunity to cycle with a group of IRONMAN finishers one weekend.  I got paired with a gal who had finished IM Wisconsin.  As we rode up the mountain she ask me that day..."What are you training for?"  My reply was, "I am training to be efficient."  Her response was, "Wow, now that the first time, I have ever heard that!"  

      

 

   

Regardless of your goal, get educated and be efficient.  If you are not sure how to start feel free to give me a call.  This process of health is tough.  The market is saturated with many myths designed to get in your wallet.  Unfortunately the world of health has become a money machine.  Just take a look at the recent government shut down over mandated healthcare.  So, I encourage you to shop around and make good decisions to help you meet your goals.  As a friend once told me... "getting to the finish line injury free is half the battle".  

Your finish line may not be at the end of an Ironman, Ultra, Marathon, Half Marathon, 10K or even a 5K.  Your finish might be losing weight, reduction of body fat or a lower BMI.  Regardless of the finish line the principles remain the same.  If you are struggling maybe your goals have not been defined.  You might have a goal but your struggling to get to the finish.  If you need help in any way, I am here for you!  

xoxo

doablelife.com

Group Exercise, Accountability, Co-Dependency and Coaching....

There is something to be said for group exercise and the accountability element.  Group running sure can help a beginner form consistent exercise habits.  Even the dimension of a running buddy can help one stay on track.  

Last Saturday Ardmore Jeff Galloway Getting Started Program sponsored a group run which took place at Broadlawn Park.  As the Program Director, I was pleased to see those who showed up eager to learn and experience the benefits of this program!

Not only is accountability a benefit, but the element of guidance can help the health seeker start out on the right foot.  This is extremely relevant about beginners who need support to build healthy exercise patterns to help stay injury free.  After all, getting to the starting line injury free is half the battle!

When I first started running there was not a local organized running group.  I spent countless miles out on the road alone.  I did not have a well thought out training plan or a coach.  I just got up day after day and ran.  As time passed I got addicted to the accumulation of miles which lead to poor decision making.  After a while, injury set in and my running stopped!  Frustrated, I headed off to learn how to be a running coach.  I have started hundreds of beginners since that time!

Recently I have partnered with the Jeff Galloway Program. This program truly has helped me get my running mojo back...so here I am implementing a group running program!  Let me say groups are sure the way to get up and get moving even when it is cold out!  However, there might be days the running buddies can't make it out...so the question is does one go it alone??

Here's were accountability vs co-dependency comes into play!  It is great to have an accountability partner.  However, if you can not do without that partner on occasion, there may be a co-depency problem.  Enjoy & lean on your workout buddy, but do not practice co-dependency regarding that buddy!  If your buddy can not make it to run...Run On, then report back to that buddy!  My buddy and I have entirely different schedules for the next few weeks.  In fact, this weekend I need to run 8.5 miles.  So, my plan is to get up and "Run On" then report back to her!

If you need help finding a group to help you stay on track, give me a shout out!

www.doablelife.com

Living by the Seasons

Fall has arrived!  Soon the holiday meals will be on the table...then the new year arrives!  We live in seasons and that's why my logo is 4 squares of color!  

                             

I believe to help create lifestyle it helps to break things into segments!  After all they say they only way to eat an elephant is one bite at a time.  I personally live my lifestyle in the seasons!  Certain times of the year I do certain activities.  It keeps things fun and interesting year round!

For the next 3 months I will be focusing on dialing in nutrition, building more muscle, keeping my base mileage up and gaining additional flexibility. The goal is to ready myself for a spring running season.  I call this my off season.  

If you are struggling with health issues I encourage you to start small. I always tell the client don't get over whelmed.  Understand it takes time and be willing to accept where you are so you can get to the next level.  The other thing is don't get caught up in the lure of quick fixes.  Also find a good environment to encourage you.  

If you get confused and need help let me know.  Remember I know from experience, I have lost and kept off 80 lbs.  I have done it by creating a life style and then lliving a doable life!  I want you to experience this way of living...it truly is a blessing!  

                                                            www.doablelife.com

Day Tripping...No Road Map?

Knowing where you are so you can figure out where you need to go!  

Sounds simple yet most of us get caught up in the process.

I can honestly say that the majority of folks I coach have no clue their current state of affairs; financially, mentally or physically

So I recently ask myself...why?

It seems to me that as we strive to have more we have less!  It's a common theme and applies to several aspects in our daily grind.

Here is another dynamic of this ... As we are in this process of wanting more yet having less we often let our minds develop unhealthy habits!

I encourage people to step back and really take a look at the big picture.  Figure out where they are and then determine where they want to be.  At that point get a game plan and make it happen.  Starting there with a solid foundation gets you more!  

Think about this...

Would you take a start a trip without a destination?  Only if you could afford to mentally and financially.

Would you run a marathon without a purposeful training plan?  Only if you want to be crippled.

Would you start a business without a solid plan and re-evaluated often?  Only if you wanted to fail and have to close your doors!

Our services at the Wits End aid in helping people get their sh*t pulled together!  

Some days it is challenging, but the days when I receive a text out of the blue telling me what an impact we have made for that person, all the fatigue subsides. 

It takes a lot of energy helping others so we eat well, hydrate and get our move on!  

Hoping this post just might pull the string on the light bulb for some!

Happy Thursday!

Sandra Wells

Birds of a Feather Flock Together!

As I was running into Regional Park this AM, I saw a girl running up the hill towards me.  It was Kalin.  I met Kalin a knitter while building a new project of share risk space known as "the 9".  A couple of projects later, Kalin works with us at the Wits End!  Her responsibility is to assist me in all sorts of stuff and pickup after me!  Basically anyone who works with me needs endurance...lol...so I suggested she get her some water and start endurance training!  Of course I slowly suggested as to not scare her off before she got started!  Today Kalin is a well hydrated runner...and I'm a knitter!  

With all that being said strength is in the people we choose to be around!  I am a big fan of group exercise. One of the biggest benefits of having a group or a partner is accountability! Research shows that within the first 6 months of starting a fitness program 50% will drop out. It is important to have someone motivating you, and really just expecting you to show up. lol 

Our up and coming Jeff Galloway running program is perfect for the beginning runner, or a runner seeking better endurance, better times, or recovering from an injury. There is some independent work, but there will be a group run every Saturday to keep you motivated and accountable. You can read more and sign up here

So You Think You Can't Run?

I always thought, "I can't run!".  I am fairly certain a lot of other people think the very same thing...

In 2009 I did run and in 2010, I ran and ran and ran...

As 2010 came to a close, I spent an afternoon pouring over my training log and reflecting on how that year of running & coaching had impacted my spirit for the sport.  My mind drifted back in time to my earlier years.

I began a very short running career at Pauls Valley Middle School.  It was 1981 and I decided to try my hand at track and field it ended ugly with me giving up and heading over to the tennis court.  For the next 18 years I lived under a very misguided impression that I was NOT athletic.  That paired with living in a small town with limited wellness resources I became an obese adult experiencing high blood pressure and other weight related illnesses.  Like so many others my health forced me into change.  At 206 pounds and a blood pressure of 225/185, I joined a local Weight Watcher meeting, the only wellness source in my small town.   It was 2003 and my wellness journey was forced on me. 

You see I started with the easiest thing available, cutting calories.  Then I started walking one step at a time.  When I arrived in Ardmore I had lost 45 pounds and was a walker.  It was a lonely journey.  Then I met Phillip.  He encouraged (challenged) me to try my hand at cycling then hiking then running.  Eighteen years later I am now an athlete; accomplishing century cycling events, a rim to rim Grand Canyon hike and completed numerous running events with 5K age placement awards not to fail to mention marathon/half marathon finisher medals.  The bonus, I lost the weight and became fit! –  as taken from my Manifesto, “The Running Martyr”.

  

Before coaching I was headed down an unhealthy path of running.   Running is a very addictive and empowering sport.  Remember, my running career was cut short by a Coach leaving me with the mind set I was not athletic.  So being able to accomplish a century ride or run a marathon is very empowering.  To experience that empowerment without proper guidance can be very dangerous.  That is why runner injury is so common.  I was once told by a seasoned runner, “Making it to the starting line injury free is half the battle.”    As a returning runner I tried several methods to get me back on the road and help me stay injury free.  I implemented the Galloway Training Program and have been running injury free now for over a year. That is the primary reason I decided to join the Jeff Galloway Family. 

Who is Jeff Galloway?

• A world-class athlete. As a member of the 1972 Olympic team, Jeff competed against the world’s best athletes in Europe, Africa, and the former Soviet Union. He broke the U.S. 10-mile record (47:49)
in 1973 and has a six-mile best of 27:21. Among his victories are
the Peachtree Road Race, Honolulu Marathon, Atlanta Marathon and top place finisher in many prominent U.S. races such as the Boston Marathon.

• Founder of the Galloway Marathon Training Program. 

As the Program Director for Ardmore, OK Jeff Galloway Group.  I am super excited to announce our Getting Started Program.  If you have ever thought..."I can't run!", this is the program for you!  Log on and check out the details.

http://www.active.com/framed/event_detail.cfm?CHECKSSO=0&EVENT_ID=2110729

If you should have any other questions or just need to chat feel free to contact me.  I look forward to this venture and hope to see you at our kick-off.

A "doable" Life

Today's blog is inspired by my clients.  At the close of each month I spend time with each client.  The goal is to review his or her accomplishments and plan the next 30 day block.  Each month I gain an extreme amount of feedback that in turn helps me be a better coach!  

This review period a client told me at for the first time in a long time (as long as she could remember) she has been consistent with her wellness plan!  Her consistency has been 1 month shy of 6 months (5 months).  I ask her what she attributes her success to??  Her response was it is DOABLE!  

As a coach my philosophy is...if you have a DOABLE plan you will be in it for the long haul.  I know that seems very simple.  In fact most people don't need a coach to tell them that. They could use a coach to show them just exactly how to create DOABLE!  However, coaching does not end there!  

We humans tend to be impatient.  Struggles with finding a doable plan then following it is very common.  I attribute that to the saturation of resources; printed & digital information.  How many of us be it in social media or google get influenced and suckered into some quick fix of the latest trending fitness program?  I mean... Crossfit, HITT, Insanity, P90X, yada, yada, yada...this half marathon plan...Beyond 30 Diet...Protein Shakes...

Now, I do not see anything wrong with programs (exercise or nutrition) as long as they allow for a doable life.  The problem comes along when we as humans choose to over do and we start causing ourselves problems.  The body needs rest, water, nutrition and movement.  If you give your body those items in the proper amounts then your body will be healthy.  I tell clients they need to learn to control intensity!  When we abuse intensity we fail!  It no longer becomes doable!  Then we end up back at square one.

It's human nature to want to keep up with the Jones family!  However, if you can't afford insurance for that big fancy car then what's the point!  I challenge you to find your healthy doable.  Rein in your mind regarding intensity.  If  you struggle with that then find a good coach!  It's much cheaper than an a knee or hip replacement!  

If you struggle with this and need help click the link below:

www.doablelife.com

Sandra Wells

Becoming a Runner

I became a runner the 4th of July 2009 at the Fireball Classic!  My training did not involve a C25K program.  Prior to this, I had never heard of C25K, bib number, timing chip, swag or division placement awards.  On my drive over I was prepared to run a good race.  I had been running trails and felt real strong.  So, I pulled in to the race location, jumped out the car and jogged to registration. The lady handed me a bag and wished me luck.  I watched other runners and figured out the plastic thing went on my shoe and the paper number on my shirt.  I tossed the swag to the side, lined up and took off as the gun was fired. I crossed the finish line at 29:50.  I placed 3rd in my division that day!

Since that day I have became a running advocate.  I have completed several running events from the 5K to marathon distance.  I have personally experienced the pitfalls of injuries and the benefit of structured planning.   In addition to being a runner, I have had the pleasure to work with others and teach them the ins and outs of training and racing!  My latest running project is associated with the Jeff Galloway family.  

Ardmore Jeff Galloway will be starting soon. I will be posting information regarding this exciting addition to the Wits End. If you are a newbie or a runner needing a kick start returning from an injury this program is a great option. I encourage you to stay tuned for details! 

MY STATE OF HAPPINESS

hap·pi·ness

ˈhapēnis

noun

noun: happiness; plural noun: happinesses

1. 1.

   the state of being happy.

   "she struggled to find happiness in her life"

   
   

   I decided to change my life a while back.  This decision allowed me to find my state of happiness!  It was a process of stripping away stuff!  Prior to this time, I was accustomed to the finer things in life. What I come to realize...that stuff was just stuff!

   
   

   Now, I'm not saying people need to get radical.  What I do advocate is for folks to find a healthy balance.  The chain of waste can eat up ones happiness.  It looks something like this...

                            
               EXCESSIVENESS = DEBT = UNHAPPINESS

   
   

   This is partly because we are forced to do things like work jobs that make us unhappy to continue to feed the cycle of poor judgement.  Do we really need all that excessive or unnecessary stuff at the expense of our happiness?  For me I decided that I wanted happiness...I wanted to experience the healthiness that being happy creates...that riding my bike to work makes me happy...to give to others makes me happy...so I did what most fear!
   
   

   
   

   I SIMPLIFIED...yep I did it...and I tell you, it is freeing!  Start small and see if you can simplify your life.  I promise it pays BIG dividends!

   

   
   

   
   

   
   

   
   

   
   

It is.... OFFICIAL

Starting today, I am a blogger!  The primary purpose is to give my FB a break from lengthy post.  Don't worry, I will still be using FB, but I intend on linking my post to this blog.

Welcome to my blog!  If you do not already know, I am a lifestyle NUT.  My goal is to help others find a lifestyle that makes them happy, happy, happy!  For me it was truly a process of layering habits to find my lifestyle.  So, I hope you check in frequently and poke around for suggestions about habits and such.

One of my many habits is exercise...today the cardio of choice was running. I was up and at it early to beat the Oklahoma Heat.  So, at 4:30 am I headed out the door to take a run in my neighborhood.  It was humid and dark; therefore, I put on the Panther Vision cap and took to the streets. Once I turned on the cap the only thing lurking in the beaming light was urban panthers aka alley cats ... haha ...     

4 miles and some change ... oh, and a little mini boot camp at the church and bank on my way home. Gotta love those step-ups and tricep dips!  

About that cap... I would highly recommend this Panther Vision cap to all walkers and runners out there.  You can order one here. 

http://www.panthervision.com/Cat-99-2-19/Running.htm

OK, that is all for now.  Prowl on!!!