90 day Challenge before 2014-October 1st,2013

            I look back and go "Crap it's been 10 years. What in the world!?!?" I, well my hubby and I had a lot of "things," we wanted to do. Like..having a strong marriage, me going to grad school, him getting his second grad degree, adopting our two little ones, and getting established in our careers. Well, with God's strength and some bumps along the road all achieved. That didn't leave much time for anything else. I did get into running and completed 3 marathons with lots of half's along the way. But something is left unresolved within me.

             I love lifting and I think it's flippin awesome to see a girl with muscle. I've been like that since I was 14. I remember getting under the bar for a bench press and loving that more than cheerleading. From senior year on I didn't look back I lived in the gyms in Rockford. Yep, 5 total! The Y was my first gym membership. We all start somewhere. There are a few in the "circuit" who are still in it that I follow. The woman who inspired me in my young 20's living it out in Arizona. I remember scanning her card at Bally's saying to myself I hope I get to be like that one day. I see the guy who is out in Florida who I used to swipe his card, too. Randy and I would chat with him as we'd pick up our very large supplement order in the local nutrition store. Both out of the same hometown as me. Both out of the now closed down Bally Total Fitness. The gym where I worked throughout my college days.

           Then a few years back I get a Facebook message about seeing a young girl who wants to meet me because she is competing in figure for her first time. I was ok, being away from the sport, since 2004. But seeing her go through her journey I realized that I missed it. So, to the guy who asked me to meet her, thanks. I might have been sitting there one day in my rocker wondering "what if..." NOT anymore. I must say though more rewarding out of that time was that I found a friend who inspires me to stay young and to lift heavy.

          Most recently the woman who I saw on stage that made me want to compete in my first fitness competition at the age of 20 came back to the circuit this past May. She lit up the stage and knew her training. Back then she took time to talk with me on the phone and told me how many weeks to "diet." Thanks to Facebook I can still follow her and 10 years later when I came to watch her, she once again lit the stage up. She is a true inspiration.

             I've contemplated... I've counted the weeks out numerous times, followed the pics, the status updates, and went to 3 shows to see what it's like nowadays. The sound of rice cakes cracking, the smell of the protan, and the shows are still there. The only difference is I was a spectator not a competitor. If you know me I am very competitive and my biggest competition is myself.

           I will hold onto some of the old school traits..I'm not saying exactly what my challenge is. I won't be posting tons of selfies, if any selfies, and I will mainly train in a hoodie. I'm a God loving woman, a wife, a mother, and a teacher so social media is a bit different for me. But I'll "like" your selfies! You go click away for those of us who need a little more disclosure. I will blog, because who knows who might read this and think to themselves...when you are on that rocker will you be asking "what if?" I preach go out live your dreams without fear. This is one of those moments where I am practicing it, because talk is cheap. Our rockers will be here before we know it...get out there and do whatever it is you want to do! It doesn't have to be fitness related, it can be anything that you desire it to be.

 Pray, eat, love, train, sleep
 Kima

Because I care...

I am taking the time to share some questions I received this past week.  I am going to respond to these based on my truth. The way I choose to live is based on books and by advice given from people who I respect.  I take what I think I can do and it is a trial and error from there.  As you read my answers to these questions ask yourself the following questions:

1. Do you whole heartily believe in the step?
2. Can you happily be committed to your choices no matter? 

How you "stay" fit with your family? 

1: I train first thing in the morning.  I have for the past 7 years and that way nothing gets in my way. You will learn to like the mornings, because missing a training session feels worse. Yes, it hurts to get up and train after being woken up numerous times by little ones.  But it feels worse to miss a workout. Also, that is why there is coffee.

2. Stay active with your family throughout the day.  To be active does not mean you have to sweat. A bike ride, a walk, a game of tennis, throwing and catching, hula hooping, the list is only constricted by your imagination. Just DON'T sit, unless you are have a hobby like reading or knitting. 

3. Be each other's support system. My hubby encourages me and allows me time to do what I need to be balanced. On the flip side, I give him his time. Communication and a calendar really helps to make this part effective.

Do you still eat within a calorie bubble?

1. I like "Myfitness Pal," and I use a food scale for all meals. I change my allowance based on my training.  The more I run, the more eat. I feel restricting too much leaves you feeling miserable and depleted.  This will not last long and you will find yourself binging. 

2. I keep a written table for what my meals are.  I use grams of protein, fat, and carbs but allow myself to have variation for what the source is.  For example, I know that dinner consists of 30grams protein and 15 grams carbs. What food I eat varies. 

I keep this posted on my fridge so I see it all the time.  

3. Remember the more muscle you have the less "restricted," you have to be. This will be discussed more in a future blog.

You can see what I mean with this part by looking at my February post called "No Matter What,' for more detail about my written table. 

How often do you allow bad foods? Or do you try to eat everything healthy or healthy alternative?  

Peanut butter, oh peanut butter how I love thee. Yes, I like peanut butter. I like chocolate, I love chocolate. So... I eat PB2 chocolate because it is low in calories and gluten free. Peanut butter on days where I run 8 plus miles, I really don't care how much peanut butter I eat. I do not eat out and I can't eat "bad," foods. My body will reject the foods and it breaks down my immune system. NO ONE is PERFECT 110% of the time. The girls you see with six packs have an off season.  That is why they have a "Pre- contest diet." I allow myself to enjoy the "splurges," because causing yourself stress is just as un-healthy as eating "un- healthy." I make sure to lift heavy the next day and use that food for fuel, not as a self pitty party that I "over ate." My cheats are PB2, peanut butter, and occasionally popcorn that I make at home in our popcorn maker. I will share this recipe  later this week. You will have less temptations to eat if:

1. You stay on an eating schedule. 

2. Eat good carbs. 

3. Eat healthy fats. 

4. Have a meal replacement shake or protein shake, especially if you workout. 

When you are on your way, making gains, seeing changes, and getting stronger you are more motivated to resist temptations.  Social get togethers can be hard, so 

1. Eat before you leave. 
2. Offer to bring a dish (some thing you can eat).
3. Look for whole foods, fruits make excellent desserts.

I am not perfect and I do not know everything...I am never satisfied and I always want to do better. Once, you get that drive inside of you, that hunger, nothing will stop you. You have to live it 24/7 and  love living it 24/7! 

I titled this one "Because I care," for a few reasons.  I care if my friends are unhappy, I care if my friends aren't meeting their goals, and I care when they ask me a question.  I am not just going to shoot out some quick fake answer, I am really going to put behind it a true answer that I believe in.  My way is not the only "right," way.  I am not going to stress if you choose to do something else...if it works for you do it, if not than change to something that will.  Just keep working at it! 

Sleep, pray, eat, train,

Kima 

My Journey back to Running with Newton Running Shoes

        2010,      2011,    2012,    2013 

Trail (Terra Momentum), Lady Isaac, Distance U, Lady Isaac

Lady Isaac 2011 next to Distance U 2012

Trail 2010 next to Lady Isaac 2011

Distance U 2012 next to Lady Isaac 2013

Lady Isaac after 60 miles 

I have been off enjoying every bit of this sunshine and so when I get asked a question, I do plan on answering...it just might take me awhile.  Brief background on where this post is coming from.  Back in 2010 I came back from a serious running injury during a marathon.  With routine visits with a chiropractor and the help of my favorite running store (The Runner's Soul), I am back with full speed ahead.  Please note that I put as much into recovery as I do with my running.  There may be times when I fall short on time, hey no one is perfect.  I by no means am a running coach on natural running. I am a full time mother and a teacher.  I love fitness and I am consistently reading, applying, and finding people along the way who are positive people to have in my life. I don't get hooked on titles, labels, or any hype.  I go for the people who quietly possess the drive that it takes to remain focused and they have truly come to the realization that this IS A lifestyle.

My feet, oh my poor feet...well get over it. It could be a lot worse, so I have made the best out of it and I have the shoe that works for me.  When I pass other Newton runners on the path we always smile, that undefined smile of..."Yes, I am rockin' this run and these Newton Running Shoes are AWESOME!"

Below are my response to some questions that I was asked via email.
1) Have you ever experienced cracking of the plate or any other portion of the outersole or midsole? 
From the pictures above, no.  I have had my trail shoes since 2010 and these made it through marathon training and past.  I still go back to these for runs under 6 miles.  My Distance- U's I was a bit tougher on, so you can see that at that time I was heeling it quite a bit. So, I wore out the left heel.  That is my "odd" foot, so that stands to reason.

2) Have you ever had a pebble or any other debris get lodged in the cracks or crevices? If so, is it difficult to remove? 
The trail shoe is the best for surfaces just like they say, the trail.  I would not recommend the Distance U for the trails.  I have not had any issues with rocks getting stuck.  If it is a slight mist out, I do run a tad slower to avoid any slipping.  The Lady Issac from 2011 I wore last in the rain, so a little dried mud in there.

3) If one has been using natural running techniques routinely, is it still expected that switching to Newtons will require a gradual adjustment period? I don't know what the drop is on my existing shoes, but I bet it's large compared to Newtons to minimalist shoes.  That alone may be the reason to ease into the new pair. 
I came into wearing Newtons to help my mid-foot strike.  I was obviously an over - strider and did not land as much mid- foot.  I was at a good pace pre-Newton Running Shoes, so I didn't think much of it.  I ran my first marathon in 3:48 and  I did all my training by myself, even the 20 miler. I can run a 5K with a 7:03 pace... So.... yes, one can run any way but injury will probably set in and especially with less knowledge at that time about recovery, running form, and Newton Running Shoes.  I just loved running.  I was quite a rookie and still am.  With that in mind, I have attended Newton's running clinics, watched their videos, have seen a running coach, and read Chi- Running and Brain Training, all to help with the "natural running techniques."  I even ran with a metronome to try to get to 180 bpm. My left foot is odd, so I don't know if I all ever truly be able to mid- foot strike.  Wearing the Newton Running Shoe has helped make it much more comfortable to land as much mid- foot as possible.  I came back to do one more marathon in 2011 and I finished it without any injuries and a respectful time, with my Newton Running Shoes. I recommend following Newton's videos on YouTube if you really want to embrace natural running form. Type in "Newton Running," in the search on YouTube.  I believe some people are just built to have it be natural, others like myself really need to find the balance of what works from the program to their body type.

You can actually ask your running store what the drop is on you shoe, since it has become much more "in" to know the heel drop.  I simple think of it as I wouldn't want to run in high heels, but going zero is really extreme, so one ought to be a soft lander for sure!  I think I got that concept from a former Ironman competitor, the high heel analogy.

Yes, I say proceed with patience.  It is easier to increase than to have to decrease due to an injury.

Listen to your body, you will know when it likes it or is rejecting it.

For now I am enjoying my workouts, my recovery, nutrition, and my Newton Running Shoes.

Hope this helps, feel free to add.  I by no means am the know all, be all :) :)

Visit the Newton Running Shoe Website


Happy Running!!
Kima

"Little Things Make BIG Differences."

"Little Things Make BIG Differences."

This quote is on the back of our little guy's wrestling shirt.  It was reinforced throughout these past 2 weeks at his camp.  It got me thinking and sometimes that is good and sometimes not so good.  In this case it was good.

I find it as a mother that it can be very stressful or a stress relief to watch your child participate in a sport.  Without pressuring our little guy it was a stress relief to see him having fun at a well run camp with coaches who obviously have a passion for coaching.  They didn't have to say it, they just showed it each day in a hot humid wrestling room this summer.  That is when it hit me. Social media is a great platform, which allows me to blog and follow whoever I want on a global sense, that is not where change happens, it is not where differences are made.  Differences are made in the hot wrestling  rooms, the wet football fields, the non air conditioned weight rooms, the buggy hills, the early dark runs with a friend, and the home where love is by family and friends. I watched our little guy sweat it out and just enjoy working hard for a little seven year old. Who knows where the path will take him, but I am learning to cherish each step of the way.

How it made me think of my training and nutrition.  It isn't all the BIG things I do, it is those little things   that make the BIG differences in my journey.

* Having a cooler in each size, so if I am packing for a small outing or one for the whole family
* Having just 10 minutes a day to read or listen to a spiritual book or passage
* Increasing my milage for running just .25 for 4 days which makes an extra mile in a week
* Small spurts of 10 -15 minutes of activity through out the day
* Changing just one carb snack for one protein snack
* Foam rolling for a few minutes here and there
* Writing a list of 2 things I want to get done in a day

Little things, BIG Differences!  What are your little things that make a BIG difference??
Happy Running,
Kima

In Memory...

Eeek, was it really February since I last wrote?  Yes and for many valid reasons: 

1- My time went into being the co- race director for my son’s school district’s 5K race.  This was my first year in this role and it took A LOT of my time.  Well worth it since ALL the profit went right back to all 8 schools.  It got me active in our community and I made some new friendships along the way.  So, next year come February you will probably see the same kind of hiatus.  

2- It takes quite some time juggling work, homework, and life.  Though I thought about the blog I just didn’t get around to it after the race in the end of April. I am sure you can relate. 

3- Then life really hits you when you lose someone close, so young.   At the end of May our family said goodbye to my cousin, because of breast cancer. An amazing woman with a loving husband and two young children.  When I get back to racing, I will do something to support breast cancer. It just makes you stop and think about what really is important in life. I am going somewhere happy with this, though at times I do just cry.  Sometimes I cry for the myself and sometimes I cry because I think of others and what they must be going through.  So...I write about being strong, being healthy, and seizing life.  I think I can only write about this because I see  others in my life who show me how to be it. This entry is dedicated to my cousin and her family who have shown me what all that means. 

The day after we let go of her I just ran and ran.  I ran crying, people might have thought I had an issue, but I really didn’t care.  If it weren’t for my running those weeks I would probably would have been a mess.  It was my time to reflect, pray, and just remember. I turn to working out as my outlet and I did the same thing the day of the funeral.  I went to the hill and my husband and I just went all out.  I can’t tell you why I did that, but it just felt like the thing for me to do. I loved listening to her stories about the races and walks she would do, after she was diagnosed.  I admired her endurance.  I loved her photos of those in her movie, that was created with so much love by her sister. I will keep running and not get weary.  

 I am sharing this so that if you come to those times where life just doesn’t seem to be what you want it to be, there are other outlets for you.  Maybe it isn’t running, but if you listen you will discover what it is. That outlet will leave you with a sense of peace and calmness, when you are done.  When it fades you go back at it again to seek that same peace and calmness. Be still and it will come to you... 

Where I am going with this blog for until August.  I will continue to add my tasty recipes, what workout craze I am into, and stories about my workout  adventures with my family and friends. I enjoy writing and I am thankful that blogger allows me to pursue it. 

I just ask along the way if you do anything to support breast cancer, please share on this blog or our facebook page “Fitness By Spaulding.”  

Happy Summer, 

Kima 

Cancer and Exercise

               I blog because I want to share all aspects of the deeper meaning of what exercise can bring to one's life.  The media and all the bling bling make exercise so superficial.  Sure we all want to look good, but developing a deeper connection with exercise will make it become a part of who you are, not what you desire to become.  One day after school and feeling quite defeated over why I do the things I do, I received a comment from Melanie.  It surprised me because humbly I say with all my views, I do not get a lot of comments.  So, I contacted Melanie right away to see what she was up to. It blew me away...research in cancer.  This hits so close to home for me because of my family. There are so many reasons on why to exercise and Melanie was there being an advocate for it.  People come into your life for a reason and this is one of those times, I feel it destined to share what she wrote.  Please read this and share it if you know of someone with cancer or prone to it.  The links Melanie provided are very insightful. Remember there are so many more reasons to exercise than just to look "good."

Her is what Melanie had to share: 

Cancer and its treatment can be devastating to the body. Excessive fatigue, nausea, depression and other negative effects have been well documented by doctors and researchers. In the past, doctors would have prescribed more medications to counteract these effects. Unfortunately, more medications meant an increased chance of the patient having a reaction to the amount of chemicals or falling victim to adverse medication interaction. Today, doctors have recommended exercise as a means to counter the effects of cancer and its treatment therapies. 

Exercise increases the metabolism and heart rate, and it also helps to boost the patient’s immune system. A healthy immune system is better at fighting disease than a compromised one. A patient with a weakened immune system due to cancer treatment regimens is more susceptible to infection. Therefore, any steps a patient can take to strengthen their immune defenses would prove beneficial. Furthermore, exercise increases circulation, which in turn transports more nutrients and oxygen throughout the body, allowing the immune system to be more efficient.

Depression is a common complaint among cancer patients. Exercise increases the serotonin in the brain. Serotonin is a hormone that helps to elevate a person’s mood. Cancer patients who exercise regularly are happier and have fewer episodes of depression. It can also help the patient to have a better outlook on life and their fight with cancer. This outlook also boosts the immune system and can help the patient’s body to augment the chemotherapy medications.

Since exercise helps to build muscle and increase the patient’s energy, he or she is more willing to get out of the house and enjoy a higher quality of life. Patient’s in remission who continue to exercise have reported increased or restoration of function of the area in which the cancer was diagnosed.

Pain management is often a hit-and-miss effort with medications, and often with cancer patients it is difficult to find effective ways to manage their pain and fatigue. The long list of benefits from exercise can help supplement painkillers for many cancer patients. Exercise releases endorphins, the body’s own natural pain-killing hormones. As stated before, it also brings increased oxygen to the areas with increased blood flow. Together, the two act as a helpful pain management tool to supplement medications.

A physician or physical therapist familiar with cancer patients should design an exercise program beneficial for each individual patient. No matter if the patient is battling breast cancer or mesothelioma, there are sure to be different levels of exercise that would prove beneficial for the patient. The patient could be encouraged to exercise three or more times a week, or simply go for a short walk each day. By increasing strength and repetition goals, the patient’s outlook, quality of life, pain management and health will benefit.

Click to read more from Melanie

No Matter What

"N.M.W."

In the past 2 weeks my daughter has made amazing progress in gymnastics and my son has finished up his 2nd wrestling season at the age of 6. Most importantly both of them are finding their way into enjoying exercise. It fills me with joy when one asks to do my Insanity video and the other is glued to the tv watching gymnastics. I find it important to foster this at a young age.  Why start bad habits for them at a young age?

These three letters sat on my desk last week, "N.M.W." I heard it in Lee Kemp's Audio . Which stands for: NO matter what.  Exactly, something can become an obstacle if you let it. When that happens Kemp reiterates, NO MATTER WHAT.

So, where does that leave me?  I am in a major limbo or in a more positive light the "off-season,"  and it quite frankly is driving me batty. N.M.W.. I need to keep forging on even if I don' t have a specific goal in the realm of fitness.  I don't have any races coming up and truthfully I have been strongly contemplating to compete in the NPC. I know though that all that is going on in my life I need to stay in limbo.  Yet, N.M.W.. I am still training and eating just as though I had a race coming up or a competition.  Who knows how long this "off-season," will last, but I know it won't last forever.

N.M.W.  I will stay focused until Spring Break and this is where I am at nutritionally:

I made an excel sheet with columns
Meal.    protein.  Fats.  Carbs/sugar.  Cal

With the meals column I have the supplement that I use at that time

Pease note my supplements are as follows:
Apple Cider Vinegar - based off of pH
Multi vitamin - for my immune system
AminoEngery (Pre-workout) - it keeps my interval training possible
L- Glutamine - to keep muscle mass and to aid in my immune system
protein shake (allergen -free)
Shakeology - to help with evening carb cravings taken at 2:30 in the afternoon

(No stimulants and no fat burners)
I do like my coffee, just black or with coconut milk

Each person's nutrition is dependent on the individual and what their health is like.  I do  NOT  believe in a diet that is a one size fits all.

My choices for nutrition are based on activity level, performance goals, and current weight.
You need to do your own calculating to see what works best for you. 

These changes that I made supplement wise were not all at once.  I slowly added each one, after I consistently using the current supplements.

I placed this copy on my fridge.  This has helped in having this schedule become habit and makes food preparation easier.

Sometimes just good ol' paper is a great tool.  For those techy times though, my close friend recommended "My FitnessPal,"  App.  This app really has upgraded and is free.

No matter what, I hope you stay driven for the remainder of the winter...we are almost there.