“Two bombs went off near the Boston Marathon finish line,” a director relayed.

My hands went up to my mouth in a gasp.

Shocked, my mind reeled over my own Boston Marathon run just two years ago, remembering the throngs of hundreds of thousands of spectators, the runners, the race coordinators and volunteers. I couldn’t stop saying “I can’t believe it.”

I texted my cousin, who lived in Boston. Then Facebook messaged a friend who ran the same year and volunteered with the Boston Athletic Association and was running the race that day. 

The response from both over the Boston Marathon bombings was exactly how I felt: shock.

The Boston Marathon isn’t just a race where people gut it out to see if they can best their time running 26.2 miles. People from all over the world are represented. It’s a city holiday for Boston; Patriot’s Day. Everyone congregates in the city.

Through it all, I’m encouraged by the unique spirit I’ve come to see in most runners: solidarity, love, kindness. It makes me proud to hear stories of runners rendering aid; running to the hospital after their race to give blood and more. That’s what this life is all about, especially in moments like these when we realize how fragile life really is.

My thoughts and prayers are with the victims and their families; for those who were unable to finish and for those who saw unspeakable images that will no doubt be burned into their memories for years to come.

Even though I’m fighting a bug today, I’m going to try to do a little run around the block for Boston and I encourage you to do the same. What happened there never should have, but the spirit of runners will prevail.

God bless the USA; God bless runners and God bless Boston.

I’ve been feeling heavy lately, but not because my jeans are too tight.

My goal, as you know, has been to lose 40 pounds by August 4. So, I’ve been proactively going to the gym, cutting calories (in a healthy way) and stepping up the pace even more. I was feeling good, even energized, by my new routine.

But, I began noticing some changes that concerned me.

As a breastfeeding mom who exclusively nursed my son until he was 14 months old, I have the same commitment to my daughter, which is make it to 12 months. All the studies support breastfeeding for improved bonding, improved immunity, improved intelligence…you name it. It’s very special and very important to me. So much so that my breast pump and I are practically joined at the err…hip. Twice a day every day at work, the lactation room and I have a 20-minute date. It takes time out of my work day and, given that I’m down a team member and work for a crazy healthy (and exploding!) company, every minute is a precious, limited commodity.

I began my routine two weeks ago as usual and began to notice a steady drop in what my body supplied. I brushed it off and reminded myself that I needed to drink more water. Still, the “problem” continued and I began to stress.

On Monday, we saw my 9-month-old daughter’s pediatrician who said her head circumference and her height were on target; that her developmental milestones were dead on and that she seemed to be in great spirits. But…how much was she eating? What was she eating? How much milk was she taking in?

We left the pediatrician’s office with an appointment reminder slip in hand to see her again a month later for a “weight check up.” Strict orders to increase supply of milk or we’d be resorting to…formula supplementation. I don’t think formula is evil, please don’t get me wrong; it’s just not my first choice. I don’t want to lose the special bond I have breastfeeding my daughter and I know supplementation can be a slippery slope. I want to make sure her immunity is being built on the same solid foundation as my son’s (even though it’s pretty crummy right now. Thanks, preschool!).

All of this is not the end of the world, but I left  the office that day feeling like the worst mom on the planet.

Was she getting enough? Did she feel hungry all the time or something? I thought we were giving her enough with the three solid feedings, milk before work, during the day and at night and her snacks…she’s not a fussy baby. Wouldn’t she let us know?

The questions are still swirling through my head as I scan articles on the CDC’s website; the Mayo Clinic’s website and chock my head full of more information on how to increase milk supply than I ever thought I’d want to know. Fenugreek three times daily; empty your breasts whenever you can to “trick” them into thinking they need to supply more. More water. Less stress. More breastfeeding. Less solids.

It’s overwhelming. So much so that for the first time in months, I caught a random cold bug and it kicked my butt. I’m better now, but I’m not.

Every minute I’m wondering if she’s gained a few ounces; does she have what she needs; is there anything more I can do? I’m worrying, and meanwhile, my daughter just plays and chatters away, crawls all over the floor and grins her big, toothless smile, dimple in her right cheek.

So, yes, I have a gym membership. Yes, I’ve used my gym membership. Yes, I have healthy foods and yes, I’m eating healthy foods. But now’s not the time for focusing on the scale. I can’t lose my breast milk. I WON’T lose my breast milk.

For now, the only weight I’ll be focusing on will be my daughter’s.

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.”

Okay, so this could always ebb and flow like any mood, but let me tell you, it’s amazing how much happier I feel; how much more present I feel when I’m with my children and my husband.

So here’s what’s changed.

1. I’m Exercising. Lunch hours no longer really include, well, lunch. Since signing up for a gym membership, my lunch hours are now spent working out at least a few days a week. Talk about a de-stressor during a crazy work day! And, let me bunny trail for a second. You know those evenings when you’ve had a long day at work and you feel like you’re just going to lose it when you step in the door because you feel so overwhelmed? Okay, just me. Well, Friday was “that day” for me and thankfully, I was able to hit a spin class before going home.

I was a new mom.

2. I’m Eating Healthier. Junk food makes you feel like junk; seriously. Sluggish, gross, maybe even a little more down than before you picked up that juicy, cheesy In ‘N Out burger. Since incorporating more veggies, water, having a daily protein shake, and lightening up my diet in general, I feel more balanced, more focused and definitely feel more energetic even on the stilted sleep I still experience having a daughter under 1.

3. I Have a Hobby. Yep, I got a hobby. I used to scrapbook and do crafting occasionally, but who can spread out and sit down undisturbed to do that anymore? Then, marathon running and training became a hobby (it’s really my lifestyle now, but we’ll put that on the shelf for now). For a while, my baby daughter has been my world, edging out a possibility for any new pursuits, but now that she’s older, it’s getting easier to incorporate more “me” time into my life again. So, I have my own Pampered Chef business. I cook, I bake and I’m around other adults for a few hours every week…and I earn money to cover family vacations. Win, win, win!

4. I’m Having “Girl Time.” It’s hard to feel like it’s okay to be away from home outside of work hours when you are at a job from 8 a.m. to 5 p.m. every day. You want to spend time with your family. You know you need to keep up with the daily chores…but still, that small voice inside cries out “I need to get away!” Thank goodness I have a wonderful, supportive husband who just KNOWS when I need to just get out with the girls. From a spa day to a shopping day, I’ve been lucky enough to have some girl time over the past few months, which has seriously spared my sanity and perked up my mood in a huge way.

5. I Splurge, Minus the Guilt. Yup, you heard right. I haven’t stepped on the scale lately, but while I’m changing my habits, I’m also having grace with myself and allowing little splurges. If I want a cupcake date with my little boy, then I do it…and make better choices before and after said event to make up for it. The best part, however, is that I’m no longer beating myself up over having a sugar-laden treat. I’m making a change, but we all need margin. Be good 90% of the time and give yourself 10% wiggle room for the inevitable splurges, right?

So there you have it. Five little things that are making me a happier mom. They could help you be a little happier too…even if you aren’t a mom.

Single biggest reason I’ve cited in the past for not:

• Going to the gym/exercising/running
• Cooking healthy meals
• Bringing my lunch to work instead of going out to eat
• Getting my chores done

What I’ve found that REALLY translates to is “I don’t want to MAKE the time.” Because, let’s face it, when we REALLY want something, we’ll make time. We’ll somehow find a miraculous 30 minutes to watch our latest show; to surf Facebook; to go through the drive thru for food; take a trip to the mall. Somehow, we find a way.

Going back to that infamous “list,” one that I’ve been tackling recently is cooking healthy meals. For those of you who are unaware, this is my current cooking partner (see picture above). Pretty cute, right? I love Miss Z, but I gotta tell you, cooking with one arm is a bit of a challenge. Forget even TRYING to cut something with a knife.

Anyway, case in point, tonight was a whirlwind. Got home from my 9-to-5 job; changed; loaded the kids up in the car; drove to swim practice for my other kiddo; drove through the drive thru for said kiddo (I know, I know…we’re working on that, too); got both kids settled; fed Miss Z her standard fare then happened to glance at the clock.

7 p.m. Still no dinner made.

Popped a few seasoned, raw (unbreaded) chicken tenders in my Round Covered Baker in the microwave with 12 minutes and proceeded to change the baby into her jammies, get the other kiddo’s teeth brushed; fill up bedtime water and straighten up his  mess.

DING.

Still no time to eat dinner so I leave the chicken in the baker and try to put Miss Z down for bed. Ya, not happening (hence the picture from earlier in this post).

(Side note, does any of this sound familiar to any of you…? Thought so.)

One kiddo in bed and another in my arms, I’m back to the kitchen to rinse a salad mix, poked holes in a flour tortilla, spritzed it with olive oil and laid it over the upside-down Round Covered Baker for 4 minutes to create a taco

shell crust (Look, ma, no deep frying!) and put the baby down so I could chop up the chicken.

10 minutes later, I had this lovely creation: a southwest chicken salad on a crunchy tortilla bowl/shell.

As I type, it’s 8:20 p.m. and the baby and other kiddo are finally in bed. The other half of my salad is sitting next to me (I’ll get to it).

The No. 1 Lesson in weight-loss I’ve learned thus far is do whatever it takes to ELIMINATE excuses. If there’s something “keeping you” from exercising or eating healthy, examine it and find a way around it.

Jim Rohn says “If you really want to do something, you’ll find a way; if you don’t, you’ll find an excuse.”

One down, a few more to go…

(6 pounds down, 34 to go by August 4, 2013)

The idea of turning the big “3-0″ stings a little. And no, it’s not because I’m worried about getting old; I’m not contemplating the fact that my life is nearly half over; I’m not worried about my accomplishments to this point.

Thirty just seems…not me.

Anyway, as I bid good-bye to 30, I’ve decided that I’m going to treat myself to a very special gift that I’ve been thinking about for a while. It’s going to be a gift that keeps on giving and one I can use as much (or as little) as I like.

I’m getting a gym membership.

To set the record straight immediately, I’m not getting a gym membership because I think it’s going to magically transform my schedule or do the work for me. On the contrary. I’m splurging on a gym membership (which will mostly be reimbursed by my company every month anyway) because I need a place to just go and focus on my exercise goals.

It’s easy for me to subside on running and before having my daughter, working out in the living room wasn’t too difficult, but now the challenges of working out are not working out. So, I’m splurging for my 30th and getting a gym membership.

If you’re feeling up to “celebrating” with me, drop me a line and I’ll see if I can get a guest pass for you.

(P.S. Working on my next post about my food changes and I’m super excited to share. Coming soon! )

The change has begun!

Here’s what I did well this week:

1) Exercised Five Times. My goal is to exercise 4-6 times a week and I achieved that goal this week. How did I do it while working full-time, managing two kids AND having a business on the side? I planned ahead. For example, on Wednesday, I knew I’d be picking up my daughter after work, which would mean no time to get out and run, so I ran during lunch time. That would be the one benefit to winter time temps. I’m mostly doing cardio right now, but weight training is up next!

2) I Stuck to Healthy Eating. I managed to say “no” to at least three tough encounters: 1) Chick Fil A Wednesday night. Normally, this is an easy grab-and-go. I skipped it and made Chipotle chicken in my Pampered Chef Deep Covered Baker in the microwave in 15 minutes and then created a fresh corn salsa over corn tortillas. WAY better (and tastier) than Chick Fil A. 2) Wanted a chocolate bar Thursday night during Grey’s Anatomy and turned to Vanilla Honey Greek yogurt instead. Added a few mini chocolate chips for my chocolate fix. 3) Rather than going out to lunch a few times during the week like I normally do, I brought Morning Star veggie burgers, a handful of arugula and roasted red pepper hummus. Super tasty and filling!

3) Got My Sleep. Yep, I stuck with 8-10 hours of sleep a night…miraculously. You definitely have to be intentional and keep an eye on the clock, especially after a long day with the kids when you’d like a little time to yourself playing with Facebook or whatever else.

Here’s what I didn’t do as well this week:

1) Stepped on the Scale Multiple Times. While the number is an indicator, it’s not my main focus. And, to be honest, weighing myself day in and day out actually is more distracting to me and discouraging at times. By not seeing the number budge or not change as fast as I’d like in the past, I’ve noticed it’s easier to fall away from my good habits. I want to commit to just a ONCE weekly weigh in.

2) Not Drinking Enough Water. I need to be drinking my weight in ounces, and that’s A LOT of water; far more than what I did this week. I’m committing to filling up my huge cup of water at work and drinking at least two a day. Water is crucial for weight loss for satiety and also to give your body the ability to release the stuff you don’t want.

3) Stressed Out. I didn’t turn to the things I normally do when I stress out (i.e. chocolate and wine…), which is good, but now it’s about breaking down the stress and removing or reducing the amount in my life. Stress is a HUGE inhibitor for weight loss and can promote all kinds of horrible chronic disease and premature aging. No thank you! I commit to taking a walk, doing some deep breathing or refocusing when I encounter the levels of stress like I did this past week.

That’s my week in a nutshell! I’m incorporating more vegetables, lean proteins and following one quick adage that I hope you’ll love, too:

“Eat breakfast like a king; lunch like a prince; dinner like a pauper.”

-Sanjay

Stack your calories and what you consume during the day accordingly!

That’s why I was slightly shocked and appalled when a friend of mine said this to me recently:

“When you used to marathon…”

…:insert screeching brakes here:…

“Used to?”

Having a baby 7 months ago has definitely changed things. No longer can I just pop right out of bed and go for a run. I’m lucky if I can even get out of bed on time most mornings or simply have enough time to care for the baby and my family, get myself ready and make it out the door to get to work as needed. BUT, (and I was clear to say this to my friend) I will ALWAYS be a marathon runner. A marathoner. I do marathons…you know what I mean.

However, in running, just as with life, if you want better results, you have to change. And, as you’re aware from my previous post, I’m ready for change.

So what does the word “change” actually mean? I came across one definition that said “To make radically different.”

Ya, I’ll take that.

But, how do you become radically different?

1) Evaluate & Reflect. I’m naturally a reflective person; I was the 8-year-old girl with the Little Mermaid diary with the lock on it who filled up pages upon pages every day. Sometimes it was about boys; sometimes it was about how “unfair” life was with my parents. Regardless, if you want to change, or become radically different, you have to sit, be quiet and do some self evaluation. What am I happiest with in my life? Who supports me, encourages me and also calls me to the carpet when I’m dead wrong? What do I want to achieve in my lifetime?

2) Seek Advice. Looking before you leap truly has its advantages. You can watch someone fall flat on their face and decide you aren’t going to follow in those footsteps. Or, if you don’t have the privilege of witnessing it, simply finding a mentor or a wise friend can be immensely helpful. Find the person you really trust and give them permission to speak into your life and be honest with you. Ask for their advice on what you need to work on if you’re having trouble pointing it out within yourself.

3) Identify Uses of Your Energy. We’ve all heard it: If you can’t take care of yourself; you can’t take care of anyone. I’ve also heard it said that we all have a finite amount of energy every day and WE choose how we’re going to spend it. So, if you begin every day with $500 worth of energy, what are you spending it on? Is your energy being used up propelling you forward toward achieving your dreams? Or, are you stuck in an energy-suck (read: parasitic relationship) with someone who is all about themselves and their needs? It has to be a give and take. That’s what healthy relationships are all about.

4) Take the Steps. Once you have identified what is unnecessarily taking up your time and energy, then it’s time to decide and take action on what DOES deserve your time and your energy. And, when you’re trying to achieve change, you’re not always going to be met with cheerleaders, encouragers or people who even understand what you’re doing. Hurt feelings and discomfort are simply in the cards. Why? Change is uncomfortable. If it weren’t, wouldn’t most of us look like super models or at least have a healthier body fat? If change wasn’t uncomfortable, then wouldn’t most of us be debt-free, anxiety-free and truly care-free?

I’m anticipating sore muscles with my increase in running. I’m anticipating stomach pains and grumblings from a body that will no longer get the excessive calories it’s been used to. I’m anticipating friends who won’t understand why I don’t splurge on treats; meet them somewhere late or simply don’t meet them at all. Change takes discipline and while discipline isn’t always fun, it produces results.

I’m ready to be radically different.

Now is that moment for me.

Stress, bad habits (i.e. “I’m a runner therefore eating pasta/bread/carbs all the time is fine…”) and having two children have slowly added 40 pounds to my frame. 40 pounds. That’s about the weight of my 4-year-old. I’m trying to run 5Ks, 10Ks and marathons with a 4-year-old on my back. How much sense does THAT make???

I’m done.

I’m drawing my line in the sand as this date: August 4, 2013. I will no longer haul this backpack of 40 pounds around with me on a regular basis. I will no longer run with this 40-pound backpack strapped to me and wear down my knees. I will no longer put food into my body simply because it “tastes good.” I will no longer sleep an hour more every morning and skip running simply because “I’m tired” (exercise is actully one of the best ways to energize you anyway).

So what will I do?

1) Eat Right. I will find a nutritionist/personal trainer and follow a plan that will teach me how to eat properly and reduce calories while still breastfeeding my daughter.

2) Exercise Regularly. I will follow an exercise regimen that will incorporate weights and running; at least 4-6 days a week.

3) Lose the Excuses. A quote by Jim Rohn that recently resonated with me was this: “If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.” I have this posted on my refrigerator, on my bathroom mirror and in my office cubicle. Think about it and repeat it a few times.

4) Get Inspired. There’s a popular saying that goes “You are the sum of the five people you spend the most time with.” Your circle of influence can either inspire and fuel your growth positively. I’ll be watching my “influences” closely for sure and reading at least one personal development book every few months to keep me excited and inspired to keep going (and growing!)

So, 40 pounds—can’t say it’s been “nice,” but your time is up. Let’s do this!

After clearance from my doctor at six weeks postpartum (and I’d advise you to do the same), I was ready. I handed my newborn daughter to my husband, laced up my running shoes and off I went for my first run.

It’s been just under two weeks and I’ve definitely discovered a few things.

Here are the five steps (I discovered) to running after pregnancy:

1. Take it easy. You’ve been away for months, your body is still recovering AND your ligaments and joints are still more flexible than usual (translation: primed for injury). As hard as it is to hold back when everything in you wants to make a mad dash like a wild horse, consider how you normally get back to running after taking time off: slowly.

Start with the walk/jog method. This helps ease you back in and lessens the chance for injury. Walk for five minutes, jog for 1 or 2 and repeat the intervals as you feel comfortable.

2. Skip the music. Take in the sights and sounds and also pay attention to how your body is feeling while focusing on your breathing.  Music can be distracting and could also push your pace further than it should be at this point. Besides, what’s better than reveling in your new found freedom (and a tiny break from motherhood)?

3. Remember the 10% rule. Since you likely haven’t run at all in quite a while, gradually increase your mileage like you would if you were training for a race. Start with a light walk/run three times a week, spaced out to give your body time to recover. Add just 10% every week following this week to your mileage (i.e. if you run 6 miles this week, add about a half mile to a mile next week). If you’re an experienced runner, this process is like (ahem) riding a bike and it will be very easy to become overzealous and injury yourself.

Unfortunately, I’ve had to learn this lesson the hard way and I’m currently fighting off an angry Achilles tendon that wants to turn into tendonitis. Boo!

4. Wear the right gear. Your body is likely not the same as it was the last time you went for a run. If you’re breast feeding, be sure to give your baby a good feeding or pump before you go on a run to lighten things up and prevent any breast infections due to engorgement. Find a sports bra that will be supportive, without being too restrictive. If it’s too tight, you can risk harming your breast tissue.

5. Hydrate, hydrate, hydrate. This is BIG, especially for new moms who are nursing. Weigh yourself before you go on your run and then afterward. I know, the scale is not quite a friend and not quite a foe right now. But, by weighing yourself before and after your run, you can determine how much fluid you’ve lost and therefore, the amount you need to replenish. For instance, if you lost 2 pounds, you’ll need to replenish your body with 32 ounces of water and then some.

Above all else, remember to take care of yourself! It’s so easy to get wrapped up in taking care of your new little one and forget about your needs until it’s too late. Running is one of the best ways to give yourself a burst of happy hormones (endorphins) to stave off postpartum depression and relieve stress. Plus, it also gives you healthy time to yourself and an opportunity to lose the pregnancy weight and reduce your risk for a number of obesity- and visceral fat-related diseases. And, who doesn’t want to get back into their pre-pregnancy jeans asap??

Here’s an article I wrote a while back with 10 Tips for Aspiring Runners, which focuses on tips for beginning runners if you’re in that boat. They also serve as great guidelines and reminders for getting back into things.

What do you think? Anything else that helped you get back into it?

Keep on running, my friends!

-JP

Are You Mentally Prepared?

It’s been a year since I ran the 115th Boston Marathon and definitely a time for reflection. I think the biggest part of my preparation that could have been better was my mental preparation. As I’ve shared before on this blog, mental preparation is so key for success.

I was so drained from raising money for charity, getting my travel plans in order and training that when I found myself at the starting line, the event hit me like a ton of bricks.

Hopefully, this year’s round of Boston Marathon runners will take heed to Runner’s World’s recent spotlight article called “8 Mental Tricks for Boston Runners.” Boy, I wish I had been able to hear Harvard psychologist and Runner’s World advisor Dr. Jeff Brown prior to my race! Dr. Brown has been the psychologist assisting the Boston Marathon for more than a decade, so he knows all about the psychology of marathon running.

In the video, Dr. Brown shares his eight mental strategies for runners. Here’s a quick synopsis:

1. Trust Your Training. Set up a routine and follow the routine in advance. Going over your plan will help reduce anxiety, according to Brown.

2. Eliminate the Doubts. Keep positive self statements in your mind. Negative thoughts make your shoes heavy, says Brown.

3. Put Life’s Distractions Away Before and During the Race. Self explanatory.

4. If Something Unexpected Happens…accept it for what it is and don’t worry about it. Perfection isn’t required to finish the race, explains Brown.

5. Overcome HeartBreak Hill. Mental tricks like repeating “glide,” “up,” and using other positive word associations will take your mind off your body and performance.

6. Indulge Your Superstitions. Superstitions can help you feel positive and encouraged. And, if you lost lucky your socks, don’t worry. Embrace new types of luck.

7. Choose 2 or 3 Goals. Setting several goals for your race is helpful so you can feel successful at multiple times during the race and feel overall satisfied with your race performance even if you didn’t hit your PR (personal record) time, says Brown.

8. Remind Yourself “Why” You’re Doing It. Know why you’re there and focus on it. Whether it’s your kids waiting for you at the finish line, accomplishing your ultimate goal or gaining bragging rights, focus on your “why.”

Watch Dr. Brown’s video here.