Kick Holiday Weight Gain To The Curb This Year

 

Make this November about health, not extra servings of pie.

The average American gains 5 lbs during the holiday and most people never lose the extra lbs.  That’s right, it stays on year after year after year…

Scary, isn’t it?

 

Make this the year that you beat this scary statistic and make a commitment to your body that you can be proud of.

 

This November the inspirational, Sam Lambooy of Slambooy Fitness and Betsy Fry of Find Food Peace and 365 Days of Sweat are hosting a “November Workout Challenge.”  Instead of hibernating as the days get shorter and colder, choose to workout everyday in November and take charge of your health.

 

Here’s the rundown:

 

• Workout everyday in November.
• You choose the intensity, duration and type of workout.
• Post what you did in the Facebook group “My November Workout Challenge.”
• Take photos of your workout and post them on Instagram, Facebook or Twitter with the hashtag #activenovember and find all the other people around the world participating (seriously, we already have an Aussie and a Brit!).
• Be an advocate for health and invite your friends/family to join you!
• A free conference call for all participants led by Sam Lambooy and Betsy Fry.  We will be giving tips, encouragement, inspiration and answering all questions.

 

Are any of these reasons why you don’t want to participate:

 

• November is the best month for eating and starting off my winter hibernation the right way!
• The holidays are the ultimate diversion from my health goals.
• I’ll start working out again after the family season ends.
• It’s too cold/dark/snowy outside and I hate being confined to the gym.
• I have been thinking about committing to a regular workout regimen, but it’s too hard to commit to anything during the holidays.
• I intend on being in a tryptophan coma all month.
• There will be too much traveling/family time/shopping/stress to try to include working out.

 

If any of these sound familiar to you, then take a risk and let go of your excuses.  We challenge you to leap out of your comfort zone for one month.

 

 

Now that you’ve read all about the challenge, it’s time to make a wholehearted commitment to yourself.  All you have to do is write “I’m so down to sweat!” in the comment section below.   Once you do this, we will add you to the Facebook support group and answer any questions or calm any fears you may have.

 

Welcome to the challenge!   We are so happy to have you!

 

With sweaty love,

 

Betsy Fry and Sam Lambooy

5k Update & A New Summer Challenge

June is coming to an end, which means that the 5k running challenge will be left in Colorado’s fire’y-ist month.   I wanted to share a quick update on how I did, or did not do.

The first 20 days I ran everyday (except for a day I went hiking for a few hours instead).  On the 21st day I had a dermatology appointment, which resulted in taking off a few suspicious moles and made my running come to a screeching halt.  You can read about that scary experience here.

As I was allowing my new wounds to heal, I dusted off my hybrid bike and rode around the local reservoir.  Less impact = less pain.  Everyday I went between 10-17 miles.   Good enough to keep me feeling active when I was supposed to be inactive.

Now that a week has gone by, I was able to run again today.  I went out for 3 miles and felt like I had lost whatever strength I had accumulated in the first 20 days.   I was baffled by how quickly it can be lost.

A new month is approaching and I am setting a new goal:  30 days of running or core power yoga everyday.  A mini 30 day sweat challenge sounds like a good idea!   The first 20 people that commit to doing a 30 day sweat challenge will get a complimentary life coaching session!   Write “SIGN ME UP!” in the comment section below or if you’re shy, shoot me an email betsy@betsyfrycoaching.com

What are you doing to stay in shape this summer?  Do you have specific goals that are helping you to stay on the fitness track?  Publicly declare those goals in the comment section below and I’ll help hold ya accountable.

Interactive Challenge

Although we are still three weeks away from the official day of summer, I am going to declare it summer in Colorado.  Today the temperature is in the high 80s and judging by how hot our home was last night, I am guessing the temps did not drop much lower than that in the evening.

With the summer months comes bbq’s, leisurely bike rides, family time, fresh mown grass, long sunny days, lemonade and popsicle’s,  road trips and afternoons spent lounging at the pool.  Some people workout more to look dyno-mite at the beach and others use their precious time to spend with family.  Typically, I come out of winter hibernation and use May-October as my months to explore outside while sweating as much as humanly possible.  

This year is no different.  A friend of mine started a website called Slambooy Fitness  (last name: Lambooy.  Fun play on words, right?) to share his knowledge and passion for fitness with others through his health tips, workout plans, meal prep instruction, and monthly challenges.  His first challenge already has a massive following that I wanted to share with you, in case you needed some support/inspiration/challenge in your (sweaty) life.  Here’s the deal:

• Run a 5k everyday in June (start today since I am just now telling you about this!)
• Post your run details on Instagram or Twitter
• Use #slambooy5kchallenge to find others that can support you
• Start your summer off by annihilating this goal!

This month I am committing to this challenge and I hope that you will too!  If you need any personalized support, shoot me an email and we can cheer each other on.    Happy sunny, sweaty and goal-crushy summer!

**Picture LOL: my cousin found this on a workout site and forwarded it to me.  How did this person know that I rock a 10 minute pace?!**

Day 365: It’s a Done Deal!

Day 365:  Day 365 is here!   I cannot thank everyone enough for all of the love, support and encouragement this past year.  It has meant more to me than I thought possible.  A simple note from a stranger was enough to keep me going for a week, so thank you, thank you, thank you.  A really special thank you goes out to my loving husband who cheered me on every day.  Without him, there were times that I was not sure I would have been able to make it through.

I chose to end my year of working out the exact same way that I started this madness one year ago– except with more people there to love on me.  Mike and I ran 3 miles in Washington Park and then he dropped me off at Karma Yoga for a 75 minute Anusara yoga class with three of my friends.  I know that the instructor was great, but I was not able to concentrate on the words of wisdom that she was sending out due to overwhelming excitement of a goal coming to fruition.

After the class Michael was waiting for me in the car with flowers, a card and a donut (he knows the way to my heart).  We kissed, he told me how proud he is and then we talked about the last year over a cup of coffee at a nearby coffee shop.  It was the perfect way to end a year of lots of sweat, some tears and an overwhelming amount of love.

Here I am today, 365 days later, with a huge accomplishment under my belt and a lot less fat.   I thought it would be a good time to answer the questions that I have been asked over and over again in the last year, “Do you feel different?  Are you going to keep up with it?  Have you lost weight?  What are you going to do on your first day off?  What did you learn?  What are you going to do next?”

Now that I’ve had a year to reflect on all of these questions, I’d like to answer them as honestly as possible.

Do you feel different?  Yes, I do.  My body now physically craves working out on a daily basis.  Even more importantly, so does my being.  I know that it is the best way to elevate my day into a more blissed out state.  If I’m in a funk, it pulls me out.  If I’m not, it makes me feel better.  Almost every time.  I think that makes it all worth it.  Not to mention that every time I choose to workout over not working out, I am choosing to love myself more by making my health a priority.  If that’s not motivation, I’m not sure what is.

If you’re wondering if my body feels different, then I am also happy to report that yes, it does feel different.  Everything feels tighter and in a better place.  My arms and love handles have shrunk down (aka my “bad” spots).   Again, the mental piece plays a bigger role than the physical here.  I feel self-assured in a way that I have never felt before.  Regardless of what my body looks like I know that it is capable of far more than I ever would have imagined.

Are you going to keep up with it?  Yes and no.  There were days that I had to wakeup at 3 a.m. to workout or complete a workout that I was not fond of just to try to fit it into my day.  Those are the types of workouts that I usually do not support.  If doing it makes me upset and it feels unnatural (physically or with my schedule), then I’d rather save up my energy for a great workout the next day.

However I will make the time do it the majority of the week.  I’d like to say that I will stick with working out six days per week.  I know how important working out is to my state of being now and I’ll continue it in a way that feels natural to me.  With a lot less writing and more time sweating!

Also, by no means do I recommend this for everyone.  Potentially it could turn you off from working out and make you run away from your fitness goals.  Rather, set a goal for yourself that is attainable.  Once you attain it, reach higher and then higher….you’ll get to your own 365 days before you know it.

Have you lost weight?  This is the question that I receive the most from strangers.  I think it’s interesting that people care so much about the weight side of it.  From the very beginning of this I have stressed that it has nothing to do with weight and everything to do with a commitment to myself.   Since there is a lot of interest in this, I will answer it honestly.  I have lost 9 lbs over the course of the year.   I was happy with my weight 9 lbs ago and I am just as happy as I am right now.

What will you do on your first day off?   I was not thinking that I would take tomorrow off, but as I type away in my pretty new office my mind keeps drifting to a day filled with movies, a fluffy robe, a hot bath and perhaps a manicure and pedicure.  But those are just some ideas…

What did you learn?   I cannot sum up what I have learned in one paragraph or even in ten pages.  What I can tell you is what I think is the most important thing I learned;  listen to your body, it knows the answers to whatever you are seeking.   If you’ve been reading this blog, then I am sure you are not surprised to hear me say that.

By physically being connected to my body this past year I have been able to listen to what it wants me to do.  I am a firm believer that the body knows the answer to things more so than the mind.  The mind can get clouded by what society wants us to do/not do, look like/not look like.  But the body?  Oh it knows what it craves, you just have to learn how to tune into that.  If you want to learn how to do that more, send me an email, I’d be happy to walk you through some insider tips.

What are you going to do next?  I am going to keep this blog as a way to connect with the community that has been created in the last year.  I will update it every so often with workouts that I think should be shared, recipes, quotes, guest writers and coaching advice.  However, the majority of time and energy will be spent creating my new coaching website that will have its own blog.  It is in the works right now and I will make sure to share it with you when it’s launched in the next few weeks.

As a closing statement I want to reiterate how grateful that I am for you.  Your love and encouragement led me on groggy runs, pushed me through sweaty sculpt classes and told me to keep going everyday.  You’re the voice I will continue to hear when I feel like giving up and for that, I am ever grateful.

Days 338-341: City Nostalgia

Day 338:  On Wednesday it rained.  That is the most beautiful statement that I can write for a state that is in a severe drought.  It rained so much that I was preparing to stay inside all day and make up my own version of an insanity workout that would include Crate & Barrel box dodging as the main event.  Fortunately around 3:00 pm the rain stopped and I was able to get in a good 40 minute run before a rainy day pizza dinner date with a friend.

Day 339:  Thursday morning I went for a run around 8:00 a.m. and it was downright chilly outside.  The crisp air made it hard to stop and the slight change in leaves made the scenery even more beautiful.  My pre-move nostalgia has officially kicked in.  In two weeks we will be suburbanites.  Every time I leave my house for a run, walk or ride my heart feels heavy with a sadness of change.  The change is a good thing, but I’m allowing myself to feel a loss for the city that I love….and for the stray cat that we have named “Tiger” that greets me outside my apartment after every run.

Day 340: Yesterday Mike and I had some errands to run to get the mortgage application process r0lling (round #2!) and wanted to checkout the progress made on the house.  After that, I decided to walk the 2.5 miles into work and bask in the ability to walk almost anywhere.  #citylove

Day 341:  After work today I decided to take advantage of the afternoon sun and go on an hour-long bike ride.  I threw on some Bob Marley radio and rode down the Cherry Creek Trail, trying not to look creepy to other rides while I semi-sing and smile too much.  It was just one of those happy, chai tea mornings followed by a sunny ride that makes my soul light up.

Days 280-282: Meditation

Day 280: On Monday I went for another hour-long bike ride.  There is something about riding away from the city that makes me feel calmer inside.  And with this wedding coming up, I’ll take whatever I can to help keep me calm!

Day 281:  Yesterday I went for an hour long walk and to yoga sculpt at Core Power in the evening.

Day 282:  This morning I went on a five mile run before it got too hot out.  It’s been awhile since I’ve gone on a run and had it feel good the whole time (I blame the heat!).  Luckily, today felt great and left me feeling positive about my running capabilities.  After I ran, I came home and completed Day three of the 21 Day Deepak Chopra Meditation Challenge.  I apologize profusely for not sharing this with you on day 1.  However it’s not too late to get in on the game if you’re for a game changer in your life:

21 Day Meditation Challenge

Days 278 & 279: Don’t Worry, Be Happy

Day 278:  When I woke up on Saturday morning every single cell in my body was telling me to take a break from working out.  I could actually hear my thighs saying, “come on Betsy, it’s been 277 days without a proper day of rest.  You can skip today.”  It’s a good thing my mind was somewhere else, otherwise this blog would have been a thing of the past.

Instead of partaking in a heart pounding, sweat blinding cardio class I coaxed myself into a nice easy bike ride on my hybrid (despite years of trying, I unabashedly, admit that I still cannot change a tire on my road bike- hence why I take my hybrid when riding alone).  I actually believed myself at first.  I hopped on my bike, went nice and easy down to the Cherry Creek Trail and then turned on Pandora and tore away for 35 minutes out.  I found groups of road bikers and tried to stay at their pace, raced to mile markers and drenched my shirt in sweat.  Then I turned around and rode back in for 40 more minutes.  I think I used most of my energy on my way out because I was exhausted on my way home.

When I got home, I showered and fell asleep on the couch for 20 minutes before hopping back on my bike and heading into work.  It really amazed me how a little bit of a mind games really turned my workout from a “slacker day” to one of my favorite solo rides.

Day 279:  Today I was feeling a little uninspired in life.  Do you ever have those days?  I have no idea why, I just was.  I decided to go to church and follow it up with a Core Power Sculpt class; hoping that the combination of the two would make me feel better.  The pastor’s message was about drawing strength from your faith and those around you.  He shared this video from the 1976 Olympics that filled me up with inspiration and strength.  I left church feeling renewed and I headed to class.  The instructor opened up class with a song that my Mom used to play for me every morning on my Fisher Price record player, “Don’t Worry, Be Happy.”  At first the song made me laugh and then it brought tears to my eyes during a minute long plank (at least I think it was the song and not the plank!).

My day started off feeling blah and by noon I was filled with motivation and reminiscent love.  It catapulted the rest of my day into helping me add new elements to my bride diet/healthy life.  Disclaimer:  I’m not on a real diet, I am trying to make my life healthier and the wedding has helped me make these changes.  I went to the store and (finally) bought Chia Seeds, Probiotics and a food journal.  Here are two links that describe what I am working on and what the heck Chia Seeds are:

Chia Seeds

10 Tips to Get a Bitchin’ Bod (not really the title, but I like it better)

What motivates you when you’re feeling a little blah?  How do you get unstuck when you’re convinced you can’t move?   Besides the obvious 80s songs by Bobby McFerrin, of course.

Day 112: Smoked Out

I am one of those people who is always cold.  Even if it’s 100 degrees outside, I will find a way to get goosebumps and tell the story about how I originally got frostbite in four different places on my body.  Seriously, I’m that annoyingly cold person.  Today it was 65 degrees and sunny outside and I asked Mike to start a fire so that I could warmup and do some yoga in our living room.

In my head this was going to be warm, cozy and beautiful.  Let me just spare you the trouble of trying this out at your own home and tell you that yoga + a fire = painful.  Although there was minimal smoke from the fire, it was still way too much for deep yoga breaths.  My face was also teetering on painfully hot whenever I went from chaturanga to upward facing dog (note that my living area is small and this is the only way my mat can fit in the room).  Needless to say, the fire was not the best idea.  However I did take advantage of a free Yogaworks class on Hulu and found it to be a great yoga workout.   If you don’t have access to a local studio, this is a great way to learn different types of yoga for free.

After I finished practicing I went for a 20 minute walk in the sun with Mike to get some fresh air after my yoga smoke-out.  Next time that it is 65 degrees out I promise to get outside to warm-up.  Lesson learned!

Day 97: Pushing My Limits

On what is now setting the record for the most consecutive days that I have spent in the gym, I came to the conclusion that have been complacent with running.   Let me just rewind a bit to explain what that means to me.   In eighth grade gym class it was a requirement that everyone run a mile in under 12 minutes, I crossed the finish line some 20 seconds before the cut off.  In high school, I dabbled with shotput and discus; avoiding running entirely.  In college I ran a 5k in about 33 minutes.  After college I trained for my first duathlon and I ran my fastest 5k in 29 minutes.  Two years ago I ran my first half-marathon and averaged a 10.30 mile.  Are you seeing a pattern?  Over ten years of running and almost zero improvement in my times.

My only defense to this is that I have always told myself that I did not want to get faster.  I was ok with a 10-ish minute mile pace.  I was complacent with being a mediocre runner.  It was not until the last three days on a treadmill that I have watched my mile times tick down and down.  Today, my fastest mile at 8.15 felt stronger than my 9.30 mile.  I wanted to keep going, to continue testing myself and pushing for something that my body already knows is attainable.  I have been stuck in my head for so long and my body was ready to move on to something better.  It was ready to break through a barrier.

Today I am making a declaration that my half-marathon in May will boast less than a 9 minute mile pace.  Anything faster than that would take my breath away- literally and metaphorically.

Here are my questions to you:  What in your life have you become complacent with?  Are you being honest with yourself with what you truly want?  How are you going to set yourself in motion to make the changes that you need to move forward?   Be honest.  Make a declaration.  Watch your life change.

Day 64: Back on Track

You know how sometimes you can workout and not even realize what you’re doing?  Before you know it you’ve practiced an hour of yoga or run an hour and you do not remember moving.  I’ve felt that way the past week or so whenever I workout.  It’s just been half-hearted.  I was missing something.

I think what was missing was the reminder of why I am doing this.  Why, oh why am I working out everyday for a year?  Am I nuts?  It was kind of making me feel that way with all the commuting, time spent working out, the blog writing/thinking about the blog writing, talking about the blog….and then it hit me, this is so worth it because for once I am challenging myself.

Time management has become a huge part of my life, as well as prioritizing and taking care of myself.  You can’t just workout 365 days in a row without taking incredible care of yourself.  I have been sleeping more, eating better and making the best use of my time than I have at any other point in my life.  64 days in and I am getting stronger, mentally and physically.  All of the sudden my body feels depressed when it doesn’t get to sweat and emotionally, I crave sharing my experience with others.

It took another yoga sculpt class with Ms. Caitlin at Core Power Yoga to get me there.  You don’t have time to think in those classes, you just do.  Do what she says, when she says it and if you slack off then she calls you on it.  The intensity was just what I needed to get out of my mind and back into my heart.

My challenge to you is to find whatever it is you need to take you back to the original intention in whatever it is you are working on (your body, relationship, career, health).  Those little reminders are what can help keep you on course.  So remind away and keep going back to your inspiration.  That inspiration will take you wherever you want to go.