So Long for a While!

Well, as you probably can tell, blogging hasn't been at the top of my priority list for a while.  Like most hobbies my interest in blogging has waxed and waned and right now, I'm most definitely waning.  A break will be welcome.  So long for a while!

Decorating and Doctors

This week has been a whirlwind of activity at our house.  While my husband and youngest were visiting family on the other side of the country, my older 2 kids and I were in the throws of a major kid room remodel.  So, after 3 days, 2 painters, 1 interior decorator, 3 trips to Sherwin Williams, and 3 trips to Hobby Lobby the project is finished!  My daughter has a new girlie green and pink room, my two boys have moved into a room together, the kids' bathroom is now green & yellow, and we have (drum roll please...this is my FAVORITE part) an organized and functional playroom!  No more toys all over!  It's SUCH a relief!

In addition to the decorating chaos, I went to back to the ortho doc for a follow up on my hip.  I was pretty nervous because toward the end of May it had started hurting again...pretty bad.  Like a good patient, I immediately stopped running, started the NSAID's, and had only run a few times since.

Thankfully, the ortho diagnosed my new hip pain as a strained muscle, declared my broken bone healed, and sent me on my merry way without need of a follow up appointment.  My first gleeful thought was, "I'll bet I could run a half marathon by October!".  That idea was quickly squashed by my realistic husband whose exact words were, "you're delusional..."  Oh well, I might be delusional (although I would prefer the term "overly ambitious") but I did enjoy a wonderful 5K run this morning thinking about all the races I could do in the future and being very thankful that I am no longer limited.

More doctor appointments followed with well child checks for my older two kids.  Both received a clean bill of health.  In more blessings my son, who had fallen off his growth curve last year, is tracking in the right direction and his BMI was back up.   Looks like the high fat/calorie diet is working!

My husband and I are headed out of town this weekend for a getaway with some friends (no kids!).  We have a couple of hikes planned for Saturday followed by some hot springs swimming and, of course, some good eats.  Can't wait!   

Weight Training 101

It was May 10th when I excitedly met a huge Greek personal trainer named Nikko at my gym who put me through my first weight training session.  At the time I was a little smug thinking it would be easy.  After all I'm a former marathon runner and triathlete.  By the time I left I was a humbled, exhausted sap with shaky, twitchy muscles who was embarrassed by how weak I really was.  I was in pain for 3 days afterward (serious pain!).  Since then I have been dutifully training 3-4 times a week and have learned a lot in the process.  In my opinion there are distinct pros and cons to weight training.  In 5 weeks of training I have increased the weight on each exercise by 10 pounds, am up to 20 reps per set and and up to 4 sets per exercise.  For reference when I started, I was doing 12-15 reps & 3 sets of each exercise.

So what are the pros you ask?  Below is the list from my perspective.

Being Stronger: You're probably thinking "well, duh!", but I have noticed an increase in overall strength and stamina during my cardio workouts and in general daily activities.  In general, I am a stronger person.  My core and back are stronger, as are my legs & arms.  It's a really good feeling!

Muscle Tone  I am able to see definition in areas that I formerly could not.  The most noticeable areas are my arms and upper legs (the thigh/glut area).  Both areas are larger in circumference but tight (especially my arms) and toned.  When I put sleeveless shirts I do a few Arnold Schwarzenegger "muscle moves" just to see the muscles pop out on my arms - super fun!  My husband caught me doing that this morning and got a good laugh - it was a little embarrassing!

Walking Taller:  Another perk has been an improvement in my posture.  I caught a glimpse of my reflection as I was walking down the hall at work one day last week and noticed that my back is straighter and my shoulders are lower and further back.  This was so pleasing that I added a little strut to my walk.  Too bad the only place I was going was the bathroom.

Filling out clothes:  One of the first things I noticed a few weeks after starting to train is that my clothes fit differently, specifically skirts and pants.  They are looser around the waist but a little more snug around the rear and thighs.  I absolutely love this!  I haven't noticed much difference in shirts except for it being more fun to wear sleeveless shirts and dresses. 

Stress Relief & Satisfaction:  Okay, I have discovered that weight training is a FANTASTIC way to blow off steam (better than running) and is incredibly satisfying!  There is nothing like pushing through and a tough set when your muscles are screaming to quit and the only thing that forces you to keep going is your will.  Now I know why the big scary dudes lifting in weight training area look so determined and mean.  It's hard work!!  But so very satisfying!  I now feel a little kinship with the big scary dudes (although I still never make eye contact).

As with anything there are a few cons, these are the ones that I have noticed.

Weight Gain:  Okay, this one is specific to me.  Most people who weight train actually lose weight, but in my case I have actually put on about 2 pounds.  You are probably thinking, "two pounds..so what?!?".  However, for me this has taken some getting used to because I keep a very tight reign on my weight and am only comfortable with a fluctuation of 2-3 pounds in either direction.  Right now rather than a dry weight baseline of 109/110, I'm closer to 111/112.  Nikko warned me about this when he sized me up during our first session.  He said, "You will likely not lose weight and you might even gain some but you will be the same size and your shape will change".  Honestly, I didn't believe him but he was right.  Oh Nikko, when will I trust that you know more about this than I do?

Soreness:  Okay, this is one of the definite cons.  You pretty much walk around all the time sore or stiff in differing areas from a recent workout.  This is because as you get stronger you continue to add weight or sets to keep challenging your muscles.  They say that frequent massages help, but my chintzy self is hesitant to fork over $200 a month to get a couple of massages.  I may start getting them more frequently (as in more than just annually) but haven't really looked in to it much.  Too bad massages aren't like frozen yogurts when after you buy some you get one free.  Now THAT would be nice!

So that is my review as a newbie to strength training.  Is it perfect?  No, but do the pros outweigh the cons?  You bet!  So that's my propaganda for weight training because like Hanz & Franz, I'm here to PUMP (clap), YOU UP! Ha!

End of Year Celebrations

My two older kids have been celebrating the end of the school year for the last week.  My daughter has graduated from pre-K to kindergarten and my son from kindergarten to pre-first.  Both have had a wonderful year and are excited about the fall.  The next school year will be a bit easier for me & my husband b/c all 3 kids will be at the same school!  Only one place to drop off and pick up!  Yippee!!

Summer is shaping up to be fun with swimming and gymnastics for the kids (we have a nanny, actually a "manny" over the summer), a weekend getaway for my husband and I, and a mommy weekend with my best friend that starts tomorrow.  And yes, I couldn't resist - I signed up for one triathlon toward the end of the summer.  Right now I'm focusing on weight training (which has been a great challenge - more on that later!) while still doing spin classes and twice weekly runs mixed in with some walks and swims.  

A New Fitness Challenge

Since being diagnosed with osteopenia a few months ago I have been doing a lot of research on bone health and specifically fitness and bone health.  I look at my daughter who, although it is a bit early to know for sure, seems to have inherited my small bones and worry that she may have bone health issues later in life.  I would love get her started on the right track to preserving her bone health as an adult.  Inevitably, my reading has pointed in the direction of strength training (AKA, weight training).

Now, those of you who know me know that I am a huge believe in evidence based medicine and reviewing literature on health care topics.  Unlike the literature we grew up reading (books, magazines, Internet articles), the literature to which I am referring is research articles published in peer reviewed journals.  Often you will find that there are popular books about all kinds of medical treatments, diets, and exercise plans; however, very few have actually been studied and shown effective.

I have been delighted to discover that there is a whole body of literature published in peer reviewed journals on strength training which naturally gives it far more credit in my mind.  While I usually don't recommend books on health topics, the below book is an exception in that captures the essence of the literature. 

Anyway, my goal this summer is to dedicate 3 days a week to strength training in the hopes that it not only improves my bone density but leads to overall better muscle balance and strength.  In anticipation of this, I recently renewed my gym membership and scheduled some sessions with a personal trainer to learn how to use the equipment and create a workout. 

Working this into my schedule will be a bit of a challenge because although I work out 5-6 days a week, I do cardio (running, biking, walking, or the elliptical trainer) from home or around the neighborhood for 30 mins to 1 hour and fit it in sometime between the lunch packing, breakfast making, drama managing that accompanies our daily morning routine.  Adding strength training will necessitate me cutting back on the amount of time dedicated to cardio 3 days a week and also setting a standard time to get to the gym even earlier in the morning (I'm anticipating needing to get to the gym by 5AM).

Although strength training introduces some new scheduling challenges, I'm excited to tackle it!

Happy Easter!

March Madness

Happy spring!  I am taking a break from my biannual kids' closets cleaning to drink some decaf and update my blog.  My upstairs is littered with piles of clothing destined either for the washing machine, a storage bin, goodwill, or for the son of one of our residents at the hospital who happens to be the perfect age for hand-me-down boy clothes.

March is one of my favorite months because the days get longer, the desert is blooming, and the weather is gorgeous!  As for goings on at our house, my eldest started t-ball this month and is enjoying it so far.  He has his first round of games this weekend.  He is also finishing up his second round of swim lessons in preparation for summer swim team.

We recently decided last to send my oldest to pre-first grade rather than first grade next year.  I expect that my middle child will follow the same path next year.  It is such a blessing that our school offers a pre-first program because I have wondered over the last year or two if having a little extra time for growth and maturity wouldn't be a good thing for both my older two kids since they are younger in their classes.  I am so thankful to be able to give them both that extra time.

My daughter's interest in gymnastics was sparked last weekend when she and I were watching a competition on TV.  So starting in May she'll be taking weekly classes at a local gym.  I'm excited for her and can't wait to see how she likes it!

My youngest is growing up too quickly!  Words turned to phrases around Christmas and have now morphed into full sentences.  Although I keep mentioning the potty to him, he has been indifferent.  Little does he know that mommy has an agenda and I'm washing a whole load of 2T briefs today and stocking up on M&M's in preparation for potty training.

As for me, I had a dexa scan (bone scan) earlier this month and discovered that I have osteopenia.  This is a precursor to osteoporosis and is not common in someone my age.  While I was not thrilled to get this diagnosis, it was a relief to have an explanation for my hip fracture.  My provider and I believe it is likely due to having 3 very closely spaced pregnancies compounded by the fact that I'm not very big.  Thankfully, it is likely reversible.  So, like  good patient I've nixed caffeine & dark colored sodas (I used to LOVE an ice cold diet Dr. Pepper), increased my calcium and D consumption, and made a few other changes.  So far so good!  Other than that, my hip feels better every week so I am able to run more - Hooray!

Happy spring to you all!