Sunday - fresh start

Today was the Can Do 5K  and I can honestly say if you weren't there,   you missed out.  A super fun course, great volunteers, no rain and yummy stuff at the end.  And the best part (other than I finished !) was I managed to get a Nuun water bottle !  I love Nuun and now ... I have a snazzy water bottle to sport it in :)  A big woot woot to a fantastic friend who,  this was technically her first 5K event,  and she rocked it !  Always kinda scary to do a race when you don't know what to expect ... and she did it !!  So thrilled :) 

And of course,  a big knuckle up and blow it up to my fearless 3, ST, CC and RS who always show up to do these things, no matter the weather or the time.  I love that they are always there for me... waiting at the end...  !!!  

So... at the Can Do,  one of our runners mentioned that Metallica (ew) was going to be in Vegas on December 5th.  I punched him, in the arm, hard.  I swore off Vegas Half Marathons after my heart rate debacle last year.  But.. then I found out the Vegas Half / Full was now a Rock & Roll Marathon event.... on Sunday December 6th.   So fun !!  But... again... I've sworn off Vegas running.  Then... I sent an email... and so far, response is positive !  Alrighty then !   Looks like chicks (and ST) are running on Sunday morning,  and boys are going to see Metallica Saturday night.    It's a new course this year, but they haven't posted it.  Still says it's flat (duh,  it's Vegas).   I'm pretty happy with this turn of events !  Maybe... I can keep a heartrate under 184 and actually have a good race !!   www.rnrvegas.com  

On that note.. it's time to get back into things..   I found this info on web MD and it's a good article.  Funny,  last night I was telling Rob that perhaps I needed to not drink you know... all the time :)  and he said what ???  that's nutty talk !  He suggested,  a glass of wine or a margarita or a malibu and diet be a reward.  Ahhhh... brilliant... basically,  I workout when I say I'm going to and complete a decent workout either treadmill, stairs, weights,  anything... and I can reward myself with a beverage !    So that's the new plan... 

Vegas anyone ????? 

10 Easy Ways to Make Exercise a Habit

Try these tricks to become one of the fitness faithful

WebMD Feature

 

Let's face it: it's not all that difficult to start a fitness routine. After all, most of us have done it more than once.

The trouble, of course, comes with sticking with it. All too often, our initial enthusiasm and energy wanes, we get distracted by other things going on in our lives, or we don't think we're seeing results quickly enough -- and we throw in the towel.

WebMD has compiled 10 tips for making fitness a habit in your life. To create the list, we sought the help of Klein, along with long-term fitness buff Roy Stevens and his wife, Wanda, who is transforming her hit-and-miss exercise schedule into an almost-daily habit.

1. Do a variety of activities you enjoy. And remember, there's no rule that says you have to go to a gym or buy equipment. Having a variety of activities -- weight lifting, walking, running, tennis, cycling, aerobics classes -- will ensure that you can do something regardless of the weather or time of day.

2. Commit to another person. "The social aspect of exercise is important for me," says Wanda Stevens, a stay-at-home mom in Austin, Texas. "I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down."

 3. Make exercise a priority. It has to be a non-negotiable. There's another advantage to making exercise non-negotiable. Friends and family members learn that it's part of your identity, and give up saying things like, "Why don't you take it easy today?"

4. Exercise first thing in the morning Any number of things can sabotage good intentions to walk or go to Pilates class after dinner Experts agree that a morning schedule is best. "If you go to a gym, it should be located between your home and work," says Klein. "Exercise, take a shower, and you're energized for the day."

5. Or, exercise on your way home from work. The next best thing to exercising first thing in the morning is to do it on your way home from work, Klein says. "Don't go home first," she says. "I learned that the hard way. There aren't a lot of people who are so motivated that after they go home and change clothes will go back out again and exercise."

6. Exercise even when you're "too tired." Chances are, you'll feel better after exercising.

 7. Log your activity. Write down the things that are important to you. It could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed, etc.

Some people make a game of it. You may have heard of runners calculating the miles it would take to run from their homes to Boston (home of the famous marathon), figuring how far they run in an average week and setting a target date for "arriving" in Boston.

8. Be aware of all the indicators of progress. It's great when your clothes fit better and you can lift heavier weights or work out longer without getting exhausted.

9. Walk -- with a pedometer (or a dog). "If you enjoy walking and haven't exercised for awhile, 10 minutes three times a day will give you 30 minutes," says Klein.

Use a pedometer, and work up to at least 10,000 steps a day. "Nobody starts out with 10,000 steps," Klein says. Find out what your daily average is, and, the next week, strive to walk 300 extra steps each day. Increase your steps each week.

"Better yet, walk the dog," Klein says. That's how she motivated her sister to exercise. "Twice a day she walks her dog, which is good for them both and provides companionship."

 10. Reward yourself. Are you telling yourself that you don't deserve a reward for something you should be doing anyway -- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, honestly, how inspiring is that?

Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You might buy yourself a video you've wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you.