What does “healthy” mean?

On October 8, 2016 I crossed the finish line of the Rock n Roll Brooklyn Half Marathon, then stopped running.  I did not run again until almost one month later.   I took that time as an opportunity to slow down and reflect.  I thought about the past six months of training, about what I want to accomplish in the upcoming months.   I also took a step back and thought about my overall health.

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 For almost a year I was a bit obsessed with fitness and looking back now, it was probably an unhealthy obsession.  This time to reflect has made me dig deep and think about what health means to me.   One thing I learned about myself is I can accomplish amazing things if I set my mind to it, so that was pretty cool.  But what I am figuring out is how to weigh the risk and reward.  

I was so fixated on body image as a measure of my health.  I would constantly look at my abs and think they weren’t good enough.  I rarely had dessert and almost never drank alcohol, even at BBQs and parties.  I had to exercise every day, and if I didn’t I was very cranky and sometimes mean.   I think something that opened my eyes was I kept trying to buy smaller and smaller clothes.  At one point I bought a pair of LUCKY jeans which were two sizes smaller than my average size.   I got them over my thighs (which is usually my largest area) and bought them immediately, feeling so proud of my accomplishment of fitting into this pair of pants.   Then, the first time I wore them I was so uncomfortable!  The band was cutting into my hips!  It suddenly dawned on me, no matter how hard I exercise, and deprive myself, these pants, or any size smaller for that matter, will never fit.  These are bones,  They are not going to shrink!  I am 5’9’’ tall and have had two children.  This is my physiology.    So, why am I killing myself?  My family does not care if I am a size 8 or a size 12.  They love me no matter what.  My kids won’t remember if I have tight abs, but they will remember if I am cranky around them.  My friend’s won’t care how I look in a bathing suit, but they will care if I keep saying no to desserts they lovingly bake in their kitchen for my enjoyment.  My pants will never love me, but my family does and I need to love myself.  

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Now, this is not to say that I still don’t LOVE fitness, and setting goals, and challenging my limits!  I will continue to do so, but maybe I will be a little kinder to myself, indulge a little, and live a lot more.    Keep my honest guys 🙂 

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Happy New Month!

Hello August | via Tumblr on We Heart It.. Summer will soon end and once gain fall comes calling with it's crisp air and burnished leaves of gold.  TG:

Happy Monday everyone.  Today not only ushers in a new week, but a new month.  There is something magical about new beginnings.  A chance to start over, a time to make goals.  January 1st everyone is so set about what the new year will bring them.  I am not that excited about new years, I prefer to look at new weeks!  Making small, manageable goals ladders up to something phenomenal in one year.  Think about it.  If you made a point to make a small change every Monday- imagine what 52 Mondays of change look like!
Last week I was so happy I hit every one of my workout goals.  Sometimes it isn’t always possible and I see there are obstacles already popping up this week.  Preparation is key to success.
Back to goal setting for the week and month ahead.  Sit down with yourself and come up with 4 things you want to focus on this month.  Then actually write them down!  Pick one a week to really focus on, then the next week try to do 2, then 3, then 4.   For example, they may be things like:
– Drink 1/2 my weight in water every day (this one is my downfall)
– Log my food this week
– Bring my lunch instead of buying it
– Eat breakfast every day
– Eat fruits and vegetables every day
-Try a new recipe/new food this week
– Exercise 2,3,5,7 x this week (you choose!)
– Incorporate strength training into my week (especially if you favor cardio)
– Incorporate cardio into my week (especially if you favor lifting)
– Incorporate stretching into my week
– Give a compliment to a stranger every day this week
– Do something nice to someone without being asked (or thanked or expecting something in return)
New month, new beginning! Make a change and Sign Up for the Skinny Ms. newsletter! Never miss out on fitness tips or healthy recipes from Skinny Ms. #cleaneating #fitness #weightloss:
I can’t wait to see what you all accomplish!
Share with me, comment here:   What are 2 things you are going to focus on this month?

Thoughts on life & Fitness is a journey 

Thank you all so much for your kind words after the passing of my Opa.  It has been a crazy month.  I was traveling for work and getting a few workouts in at the hotel, then as soon as I came home I was told my Opa would be going on hospice.   He was brought to my parents house on Monday.  I was planning on spending the day Friday but my father told me he wouldn’t last that long.  Tuesday was my daughters very first swim lesson, so we didn’t go Tuesday.   She loved it…


Wednesday I picked the kids up early from daycare and we shot up to my parents house.  By then he was barely able to keep his eyes open, but when he did he registered that me and the kids and James were there.  We talked to him and squeezed his hands.  He tried to open his eyes and focus but it took so much energy.  

My husband urged me to stay the night and at 4:30 am my mother called me down.  “It’s time,” she said, just like the doctor said to be during childbirth.  We all held his hands and he slowly just stopped breathing.

It was remarkable to see a body so full of life, that contained such a a HUGE personality, just stop.  The last breath was gone and in that instant, so was he.


I don’t often talk about faith, but at that moment, I was so glad I had my faith, to know that he is not just gone but in heaven with his wife and they are looking down on us.   He is at peace and no longer in pain.

We called my brother to tell him and he came to the house by 6am.  We called the hospice nurse to pronounce him after 8 and spent time with him, drank our coffee and remembered the good times.  

There was so much to do, so many arrangements to make.  We had the wake on Friday and the funeral Monday followed by the mosileum.   There was a lot of drinking, a lot of German beer songs, a lot of family.  He was honored to have a 2 soldier solute at the mosileum for serving our country in the army and my dad was presented with the flag.  

Jimmy sang Ein Prosit on the way home… 


I thought things would calm down and I could rest Tuesday but there was urgent things to do at work- so off I went.

Now, finally today I was able to get back into a routine.  I felt so at peace and at home when I walked downstairs this morning 


I was nervous about exercising because it had felt like AGES since I had.  But I pressed play and it felt amazing.  


All these emotions I had been carrying seemed to be sweat away.  I feel so alive and so blessed to have such an amazing family and be surrounded by love and have a body young and healthy enough to exercise.  Life happens, fitness is a journey.  The best we can do is for it in with the time we are given.  


I hope everyone has a happy day. 

Fact Friday- All about the Heart, remembering Opa

Today I was going to continue to talk about macros and break them down into the 3 components, but I am going to switch it up and talk about the heart today.

Yesterday, my grandfather Adolf passed away.  He suffered from Congestive Heart Failure.  Remembering Opa on the blog today.

Opa was the very definition of a German man.  Growing up in his household must not have been easy.  He was strong, opinionated, & stubborn.   I share so many of his traits (good or bad).   When we were little the main things I remember are how he always sat in his reclining chair in the corner of the room with this little light.  He enjoyed watching soccer and WWF.  So funny to think back on that now.  His wife, my Oma, was the most loving woman I have ever known.  I can still remember the way her skin felt and they way she smelled.  Opa used to tease her that she had wooden teeth and she would always respond by yelling “Oh Ady!”   Opa would sit in his reclining chair and try to trip my brother and I every time we ran by.  Then he would grab us and squeeze us tight until we were laughing so hard.   Other than those little moments, it was really Oma who played with us when we were little.  She passed in 1998 and Opa changed so much since then.  He became much softer and I am glad that my cousins only got to know that Opa.  They are about 13 years younger than me.   Since her passing it was fun getting to know him as an adult.  He is most remembered for singing Ein Prosit at my wedding (and EVERY social gathering), and telling the story of how you need to hold a shot glass with your thumb and pinkie finger because German’s hands are stuck in that position from always holding beer steins.  All our adult friends loved his drinking songs and his rousing Zicke, zacke,   zicke, zacke, hoi, hoi, hoi and Prost!  A little history can be found here.  

 

Opa suffered from congestive heart failure (which my maternal grandmother also has).    So, in his honor my fact friday is going to be about heart health.    Our heart is our most vital organ.  It pumps blood through our bodies.  One of my favorite ways to learn recently has been reading to my daughter.  She got this book as a gift and it gives a wonderful explanation for what our blood does.

Blood helps your body fight germs that might make you sick, but it also carries all kinds of things around your whole body, so you need a lot of it!  Blood can’t move itself around your body, it relies on your heart to do that!   Your heart is a muscle, and when it squeezes it pushes the blood along the vessels.    Blood is a bit like shopping.  It carries things along, and swaps and collects things as it travels.   Blood swaps used air for fresh air when it goes to the lungs.  Blood collects food when it goes near the intestines then carries it to the other parts of your body that needs it.   The right side of your heart receives blood from the body and pumps it to the lungs. The left side of the heart does the exact opposite: It receives blood from the lungs and pumps it out to the body.

A lot of things can affect your heart health and knowing what you can do to stay healthy is important.   The American Heart Association recommends that you be aware of five key numbers:Total Cholesterol, HDL (good) Cholesterol, Blood Pressure, Blood Sugar and Body Mass Index (BMI).  There is a WONDERFUL resource at http://www.heart.org

Heart failure occurs when the heart muscle is weakened and cannot pump enough blood to meet the body’s needs for blood and oxygen.

If you or someone you love has been diagnosed with heart failure, it can be frightening.

 

For those of us who are healthy, let’s stay that way by focusing in these 7 simple steps:

    1.  MANAGE BLOOD PRESSURE:  High Blood Pressure is a major risk factor for Heart Disease and Stroke. When your Blood Pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys, which keeps you healthier longer.
    2. CONTROL CHOLESTEROL:  High Cholesterol contributes to plaque, which can clog Arteries and lead to Heart Disease and Stroke. When you control your Cholesterol, you are giving your arteries their best chance to remain clear of blockages.

    3. REDUCE BLOOD SUGAR: Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Over time, high levels of Blood Sugar can damage your heart, kidneys, eyes, and nerves.

    4. GET ACTIVE: Living an active life is one of the most rewarding gifts you can give yourself and those you love. Simply put, daily physical activity increases your length and quality of life.

    5. EAT BETTER: A healthy diet is one of your best weapons for fighting Cardiovascular Disease. When you eat a heart-healthy diet, you improve your chances for feeling good and staying healthy – for life!
    6. LOSE WEIGHT:  When you shed extra fat and unnecessary pounds, you reduce the burden on your heart, lungs, blood vessels and skeleton. You give yourself the gift of active living, you lower your Blood Pressure and you help yourself feel better, too.
    7. STOP SMOKING: Cigarette smokers have a higher risk of developing Cardiovascular Disease. If you smoke, quitting is the best thing you can do for your health.

Now let’s use that glorious muscle to share some love!

This would be an awesome tattoo with one half my husband's fingerprint and the other half mine:

Resources:

http://www.heart.org/HEARTORG/Conditions/Conditions_UCM_001087_SubHomePage.jsp

https://www.goredforwomen.org/know-your-numbers/

Snapchat

Snapchat.  I may be behind on this trend, but it is SO fun!   I am loving it.   Feel free to follow me at jessicaheidifit for some pretty crazy silly snaps, plus a lot of my kids too.

In light of my “snap” this morning.  I want to talk about LOVE.

Love yourself, and believe in yourself.  I was talking to someone last night who is interested in shakeology, interested in getting fit, and interested in the support I provide from my groups.  She wants to lose some weight and have more energy to play with her 3 kids.  Her hesitation… “what if I fail.”

This broke my heart!  We only fail, when we fail to try.  We all have limitless potential and are capable of phenomenal things.  Nothing sets you apart from the super successful person making 6 + figures and living the dream life.  The difference is they tried!

We all have a day 1, a week 1, month, year 1.  What is important is never losing sight of why we want something then taking the necessary steps to get there.

We can chant affirmations, create dream boards, and search for motivational posts on pinterest to our hearts content, but until we actually take those dreams and motivation and affirmations and ACT on them will something happen.

I hate how this quote has become SO overused, but if we want something we’ve never had, we have to do something we’ve never done…

I have been reading the Miracle Morning, and also listening to Jim Rohn, and I think the more enlightened version of that saying is, “SUCCESS IS SOMETHING YOU ATTRACT, BY THE PERSON YOU BECOME”

You are not that person yet.  But by making mindful choices daily to work later, or be kinder, or walk instead of drive, you are becoming that different person.

At the end of the day, who do you want to become?  I would love to help and encourage you to get there.   You hold all the power, now go unleash it.

 

  

Follow me at JessicaHeidiFit on snapchat!  Right now, loving science!