FamilyInShape

Back from Guantanamo...where's my motivation?

We are back from the island. WOW the last three years were the most memorable, active, engaging, and best years in our military career. They really were.

Have you ever been someplace you couldn't get enough of, but at the same time, you couldn't wait to leave?

That's sort of how GTMO was for us.  We moved to Cuba in the fall of 2009 not knowing at all what to expect, except that it was going to be different than any other duty station.  I could not find any information online about what it was like to live there, which was frustrating as we were moving with kids and I really needed to know more, but that wasn't the case. Just about anything out there concerning Guantanamo Bay relates only to the Detainee Camps. That is not what it's all about. But I'm not going to try and cover it all in my first post back on this site.  If you really want to learn more, read my blog Our Life In Guantanamo Bay and start at the beginning. That's the first thing I did when we arrived. I created a blog to help others learn about life in GTMO. The blog was a huge success and I met many wonderful people who moved to Cuba knowing a little more than we did.

While living in GTMO we were engaged in so many activities that it was hard not to stay in shape. You have to really want to not do anything because there was something for everyone, every age, every level.  Before leaving the states I was teaching fitness and trying out a few new things. I felt so accomplished.

Then I went to Cuba and started teaching Bootcamp, SPIN, Pilates.  OK well I was doing that before.  But then I met some friends and started running again. Both of them accoplished marathon runners and me. NOT good.  But they didn't give up on me and they "allowed" me to walk when I needed to.  I didn't like slowing them down so I worked hard to run through those hills but they pulled me back and said "just walk the hills, your run time will be about the same, you'll do great."  Then I started doing 5Ks, 10Ks, 1/2 marathon and before long I realized I was no longer walking those hills.

There were no specific expectation from anyone, just me not willing to be the slow one and me really enjoying the time spent with my friends during those runs.  I was most proud when I started running alone or with my dog and still managed to feel great and exceed my own limits.

Now I'm back in the states and I can count on one hand the number of times I've gone out running.  I'm not happy about that because now I'm not teaching, I'm not diving, not Kayaking or playing Soccer, I'm really not doing anything that even comes close to my level of activity when we were still in Cuba.  More than anything, I miss the natural energy and desire I had for running.  The temperature and environment are definitely better here so I really have no excuse. Except that I'm stressed. This has been the hardest move for us and while I realize that running will help manage stress, it is that stress that is eating up my motivation to run.

I know what I need to do. I know running will help me manage stress. I know once I'm out there I will be happy, I will enjoy it and I will get my mojo back.  But that's just it. Everyday I get up early because I'm going to run and everyday I end up not running because I'm tired, didn't sleep well, I feel achy.  I have never whined so much.

I decided to write about my lack of motivation because maybe I need a little external push. If I see it in writing I'll realize how ridiculous my excuses are. I'm taking action. I have to.

1. I will find a 5K and sign up.

2. I will set up some goals for the week--write them down and tell my family. I need to be accountable to someone other than me.

3. I will keep a log of what I eat on MyFitnessPal.com and Set up some running goals on Nike+ Running.

4. I will be back!!!

I'm fighting my way back and I know it will be worth it. 

Have you fallen off your fitness wagon? What are you doing to get it back?

Stay Well,

Terie

Staying in the Now

Photo by SpinDiva 

"Surrender is the simple but profound wisdom of yielding to rather than opposing the flow of life. The only place where you can experience the flow of life is the Now, so to surrender is to accept the present moment unconditionally and without reservation... It is to relinquish inner resistance to what is." ~ Eckhart Tolle

~ ~ ~

Life. It has been somewhat complicated these past two weeks. We've been packed, the vehicle has shipped, we live in a hotel suite smaller than my old bathroom but the kids are happy. I was a little worried about their reaction to moving and leaving dear friends behind. I must have done a really good job somewhere along the way (yes, padding myself in the back right now) because I expected trouble all the way to the end. Instead they are excited, sad to leave friends, as am I, but excited for this new adventure to begin. A few more days of this craziness and we're on our way from 45 degrees and foggy to 85 degrees and clear. I can live with that! I can't wait to share our adventures and life in Guantanamo. I have a feeling we will have some interesting stories to tell. I do hear you saying "I don't know how you do it all." Well I have friends reminding me that I should forget about the statement "it is what it is" and remember that "it is...what you make of it." So I choose to make it a positive experience, even in the midst of stress and chaos. 

I admit there were a few moments I thought I'd loose my mind and the stress monster tried very hard to take me down (i.e. when I thought I lost my wallet one week prior to moving) but I resisted, talked myself out of an anxiety attack and guess what, I found my wallet exactly where I left it, under the bathroom sink.  

WHAT? Doesn't everyone use this space for their wallet? Surely you must have put the cereal in the fridge and the milk in the pantry at some point in your life!!

OK call me crazy. Well, then again, don't. That would just be mean.

I will continue to remind myself that right here, right now is really all that matters so I will continue to only focus on that which I can control, everything else will fall into place nicely.

Stay well people,

 

When it rains.... exercise!

I was watching an episode of Army Wives in which Joan (a high ranking officer) is being deployed to Iraq and the day she leaves her daughter gets sick and daddy (Army husband) has to take her to the hospital in a hurry with 105 degree temperature.  What the heck!!??  She later calls to see how things are and he lies and tells her everything is great, baby is keeping me busy, we miss you, don't worry about us...etc.  Well, that's not all that uncommon.  It really is pointless to complain to them about our problems at home when they have much more to worry about and there's nothing they can do to help those left behind.

I'm not an Army Wife, I'm a Navy wife, but what we go through is pretty much the same.  OK maybe not so because his deployments have never been quite so long or so frequent.  However, when he does leaves it seems everything breaks down and things stop working, kids get sick, etc. People use to tell me all the time, "watch, when he leaves something will break down, you will be tested."  I used to think, oh why must you all think so negatively, everything here is fine.

I was so naive!

They were not kidding.  Over the last 19 years it has never failed.  When he leaves something breaks down and I'm left to fix the issues.  So I do. I think the yellow pages were invented for military wives. Seriously, I go there often when he travels for an extended period of time. 

He left on Friday and the very next day I had a notice in my mailbox stating that I needed to power wash my house and change the chimney cap.  What the heck is a chimney cap? And by the way I was planning to power wash my house.... eventually. 

Just before he left, the day before, someone ran into his Harley and caused some damages.  Well since hubby is leaving and I'm not yet certified to drive a motorcycle I guess I'll have to call someone to help take care of that as well.

So I sat at the kitchen table to sort all this stuff out, make some calls, pay some bills, etc. and out of the blue I hear a loud pop and crash sound. I thought maybe a tree fell, it was windy.  So I looked around, no tree.  I step into my patio and I see my glass-top patio table has shattered into a million little pieces.  A million pieces I must clean ASAP!!  How the heck do you pickup all these little pieces of glass without loosing a finger?

I know, I know...sweep them up, wear gloves, etc.  I just don't want to do it.  What's the big deal?  The big deal is that I try to get organized and to keep things under control around here.  After all, I still have my school work, my job at the gym and 3 kids to keep up with.  Every minute counts. I don't want more stuff to do. Ugh!

However, I didn't stress about any of it.  I didn't go nuts. I just made a few more phone calls and things will workout...eventually.  It's not the end of the world right? 

Until this morning.  I get up super early so that I have quiet time to write, study, plan the day and sometimes just so I can watch my favorite shows on Hulu.com.  Today the internet was down.  I called and they said "we'll come by and take a look, how's tomorrow between 1:00 and 3:00 pm?'  I said "that's unacceptable, I need this fixed now otherwise I wouldn't be calling now!"  Yes I was agitated, I was angry that things seem to be going against me everyday.  It makes me want eat oreos and milk or go shopping!!

I was over the internet issue fairly quickly.  The glass company is coming to replace my glass-top table, the bike is in the shop, and I even found a handyman to take care of the power washing and chimney cap. 

Can I just tell you what kept me going?  OK I will.

Exercise! Yes.  Proven to help relieve stress, prevent anxiety, pain relief, improves mood and sleep.

I improved my fitness routine to add more cardio, I'm eating a little better, could really improve on that but I am a work in progress.  The point is that I did not change my routine much since he left and therefore whatever unexpected event comes at me is really not a big deal.  I handle what I can, I control what I can and the rest will take care of itself.

I'm in control of me, that's it.  My kids will never see me sweat the small stuff and I like it like that!!  However they will see me sweat because today is WiiFit day and I have a score to beat in the hula-hoop challenge!

Stay Well,

The power of a positive attitude

Photo by SpinDiva "Sunset on the Sound, OBX 2009"

You ever find yourself surrounded by negative people? 

At work.

At the grocery store.

At the gym.

Sometimes, even at home.

Yes.  We all face them and sometimes we just follow suit and fall into that negative rut that plagues so many.  

I'm a big believer in living as an optimist (with realism not to far behind).  I have asked the pessimists in my life why they always thing the worst of things or the worst  case scenario?  They respond with "this way I'm prepared for the worst and if something good happens then I'll be surprised." 

WOW.  That response has stuck with me because it is amazing that anyone can think like that.  I see their point though.  They are trying to avoid feeling disappointed.  But, what's wrong with a little disappointment?   Aren't those the hurdles we must strive to jump every once in a while?  

As an optimist I say everything will workout as it should or today is going to be a great day, regardless of how it started and it usually turns out that way.  I find myself smiling more, getting less stressed over traffic issues, silly people, etc.  However, when things don't workout, even after I've worked myself up to thinking they will, I use those moments as challenges to make things better.

There's a theory about stress first identified by Dr. Susan Kobasa (1979) called the Hardiness Theory of Stress. The theory has three basic principles: Commitment, Control and Challenge, also known as the three C's.  Possessing the three C's makes one hardy.

One who is hardy  will be committed to what they are doing, act as if they can control the outcome regardless of the changes, and use the change as a challenge to improve their life. Those people are considered hardy and have been known to #1 manage stress better then most, #2 avoid the health effects of stress, #3 live a happier life.

"When I go to bed at night I already know how my day is going to be the next day.  However, I have been known to oversleep, forget to turn on the alarm, the kids sleep right through their alarm, and I forgot to pack lunches the night before, etc.  OK so things have taken a turn and my plan to have a great day has been challenged.  Am I hardy enough to deal with this mess?

I'd like to think I am, most of the time.  I commit myself to what I know I can and must do NOW (get everyone up and ready to go).  I control the outcome of this event (everyone will get to school, eventually- it's not the end of the world). I use the challenges and be better prepared next time (pack lunches the night before, go to bed at a reasonable time).

No screaming, no anger, no fights.  Just taking the time to do what needs to be done because no matter what I do, I can't turn back time.  I can only work towards making this day a great day, regardless of the setbacks.

A few quotes to get you thinking:

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”

~ Winston Churchill “To love what you do and feel that it matters how could anything be more fun?” ~ Katherine Graham “When you put faith, hope and love together, you can raise positive kids in a negative world.” ~ Zig Ziglar My favorite is one I used to sing to the kids on the way to school -  So let the sunshine in Face it with a grin Smilers never loose and frowners never win So let the sunshine in Face it with a grin Open up your heart and let the sunshine in! Stay Well,

12 days to a new you - stress

Since I started this series, on December 12, we have covered drinking more water, eating more fruits and vegetables, sleep and cutting back on bad carbohydrates. By the 24th you should have a nice collection of ideas that will help to improve your body and mind and prepare you to tackle a brand new year with a brand new you.

Today I would like to chat a bit more about stress, the good and the bad.  Enjoy this article contributed by the author of The Inner Peace Diet, a tasty little recipe follows the article.  

Stay well,

Finding Inner Peace During Times of Stress

Are you feeling overwhelmed and stressed out by the conflicting demands of work, home and holiday preparations?  Do you find it difficult to find the time and energy to eat nutritious, healthy meals due to your fast paced lifestyle?  You are not alone.   Unfortunately, life does not come with an instruction manual and most people don’t have personal chefs at their disposal.  One surefire way to attain serenity is to eat healthy foods, breathe mindfully, and feed your soul with joyful thoughts. 

Stress and fatigue are rampant in our society. Sometimes, mild stress can have positive health benefits. For example, it can serve as a motivator to achieve a desired fitness or educational goal.  However, over time, poorly managed stress can lead to medical problems such as anxiety, depression, digestive issues and obesity. In modern life, it is imperative to learn stress management techniques in order to maintain a healthy lifestyle.

One of the most effective stress management techniques is breath work.  Breathing exercises are free, are easy to learn and can be practiced virtually anywhere.

Breathe Your Stress Away

Breathing is of one of the most grounding and calming experiences we can attain. Does it seem silly to you read instructions about a concept as fundamental as breathing? Breath is something that most of us take for granted.  It is an involuntary response that we rarely think about. Air is one of our basic survival needs.  Without breath, human beings can only survive a maximum of ten minutes. Most of us do not breathe properly and deprive ourselves of the vital energy we need to prosper. By training our lungs to effectively take in and dispel air we can literally transform our lives and our bodies. 

The ffirst step to inner peace through breathing is to simply notice your own breathing patterns.  Sit quietly in a space where you will not be disturbed. Take a moment to close your eyes.  Become aware of your body drawing in air.  Do not attempt to change or alter anything. Simply notice your own unique and conditioned way of inhaling. Gently observe how you exhale. Do you empty your lungs completely?  Or do you hold your breath? Is your breathing rapid and shallow?  Does your chest expand when you take in oxygen?  Do you fill your belly with air or simply just inflate your upper lungs?  Is your breath even or is it jerky? Sit and notice your breath for ten minutes.  Our breath is often an accurate reflection of how we live our lives.  For example, does your rapid, uneven breathing mirror your chaotic and fast-paced lifestyle?   In your journal, write any thoughts feeling and behaviors that this exercise stirred within you.

Here are some breathing exercises to help you  reduce your stress level.

Breathing from your belly

Gently close your eyes.  Place your right hand over your heart center and your left hand over your belly. Placing your hand over your heart is an act of self-love that provides an instant sense of tranquility. By placing your hand over your belly you will be able to sense your deep breaths and learn how to breathe more effectively.   Allow yourself to breathe normally for three complete breaths. When you are ready, gently inhale. Fill you belly with a long cleansing breath.  Sense this breath with your left hand. First fill your belly with air, then fill your lower lungs with air and finally fill your upper lungs with air.  Imagine that you are filling a glass of clean, refreshing water.  Pour the water from the bottom of your belly to top of your lungs.  As you exhale, imagine that you are emptying the same glass of water. First empty the air from your upper lungs, then your lower lungs and finally empty your belly.  Practice this breath for ten minutes.  In order to enhance belly breathing, you may wish to visualize your belly as a large red balloon that expands during inhalation and deflates during exhalation.

Healing Breath

Gently close your eyes.  Lie down on the floor or assume a seated position that is comfortable for you.  Practice breathing naturally for a few moments.  Either silently or aloud ask yourself what part of your body most needs healing in this moment.  Place your dominant hand over the area of your body that requests therapeutic touch.  This area may be injured, infected or simply just calls out for your mindfulness.  Place your other hand on your abdomen.  Slowly inhale.  As you inhale, visualize a healing energy flowing into your dominant hand. Picture this energy as a repairing and rejuvenating white light.  With each inhalation, imagine this healing light purifying and cleansing this area of your body. As you exhale, imagine the pain and negativity washing out of your body and your life. Continue breathing deeply and visualizing the healing, white light for ten minutes.

In conclusion, here is a healthy, gourmet recipe that is a great way to use nourish your body and put that leftover holiday turkey to good use.

Relaxing Rice and Turkey Salad

10 ounces vegetable stock, organic and ready to serve
1 cup water
1 cup brown rice, long-grain, uncooked
1 cup whole kernel sweet corn
1 fresh tomato, seeded and chopped
1/2 cup peas
1/2 cup shredded carrot
1/4 cup freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
1/2 cup Parmesan cheese, grated
1/3 cup fresh parsley
3/4 cup turkey, cooked
1. In large stockpot over medium high heat, blend vegetable stock and water. Bring to a rolling boil. Add brown rice, corn, peas and carrots. Stir well.
2. Reduce heat to low. Cover and simmer for 20 minutes or until rice is tender and most of the water is absorbed.
3. Gradually add lemon juice and olive oil to mixture. Mix well. Add cheese, tomato, parsley and turkey. Toss well to coat
4. Transfer mixture to bowl. Cover and refrigerate for at least three hours. Serve.

 

Aileen McCabe-Maucher, RN, MSW, LCSW is co-author of The Inner Peace diet which will be published by Alpha/Penguin Books and released nationally on December 2, 2008.  She is a registered nurse, licensed clinical social worker, and nationally recognized mental health expert.  She is a professional psychotherapist and widely quoted health expert.  She can be reached at www.innerpeacediet.com.

Hugo Michael Maucher, is co-author of The Inner Peace Diet.  He is a graduate ofthe prestigious Johnson & Wales University.  He is a professional chef and former resaurant owner with over 20 years of experience in culinary arts and recipe design.  He has appeared as a guest chef on Philadelphia cooking shows and has worked wih the Food Network.  He can be reached via the website www.innerpeacediet.com.