Tag / goals

by susanmcrae75

The Love (Hate) of Water

Ah, the benefits of water.  We all know we are mostly made up of water…make that about 60%.  As a former swimmer, I should love it, but it has always been a love hate relationship with me for sure.

Love:  got me into college with a scholarship, I loved racing and playing in it, love floating around relaxing in a pool or lake, love catching fish from it, and will probably retire somewhere where I can see it daily.

The hate runs a little deeper.  When I was very young, I would watch my older sisters dive into our pool.  So of course as soon as I could toddle around?  Yep, right into the pool-the deep end specifically, and my father had to perform rescue breathing on his one year old.  So not sure if it is due to this subconscious memory or not, but my whole life, I’ve been afraid of water and drowning (vehicle, ocean, lake, pool, whatever!).  Several teenage boys likely have permanent scars from my fingernails and knees when they thought it would be fun to hold teenage girls like me underwater-yep, they learned.  And, to this day, I really do not enjoy getting wet-pool or water gun-doesn’t matter!  Crazy for a swimmer I know.  I also never quite understood the importance of it with exercising and my sport.  Knew I needed it, knew I was thirsty, knew it possibly provided a nice 4 lap break during a workout, but no one really ever explained it.

So, fortunately now that I have learned a lot more about health and nutrition through my current fitness/health program, I have another mark on the love side.  I admit sometimes it is much easier with a little natural flavoring from fruit, etc.  However, I have been told once you get accustomed to drinking water, you crave it, and now I’m a believer.

Why drink it?  And why have the goal of half your body weight in ounces per day?

Reduces fatigue, decreases some headaches (one of my migraine triggers is dehydration…of course), aids in digestion/regularity, curbs appetite/assists with weight loss, decreases frequency of muscle cramps, improves hydration/appearance of skin, and more!!  Who out there could not benefit from improving one, more or all of these areas, simply by drinking more water?  It has definitely helped me lose 23 pounds recently, and helped me recover from the workouts I am doing!

I challenge you to start by adding one more 16 ounce serving to your day.  Gradually increase towards your goal of half your body weight and see how you feel.  Set goals and keep track.  It will help you on your fitness journey, doesn’t cost a thing (unless bottled of course!!) and improve your overall health in the process.

And as usual, if you are searching for an awesome program with and awesome group with awesome results, let me know!  There is always room for more people trying to get back out there, reach fitness goals, cross train to prevent injury, whatever!

Now go fill up!

-S

 

Our challenge group: https://www.teambeachbody.com/shop/d/annual-all-access-bod-shakeology-challenge-pack-BODChallengePack?referringRepID=1977090

by susanmcrae75

Where is the Fun in That?

My sister was a college swimmer as I was, and we are often asked-“why don’t you do Master’s swimming?”  (Well, I could list my physical aggravations and injuries here, but I will spare you!)  She responds by telling them “because I remember my times and where I was then (she was an Olympic Trial qualifier) and I also know I’ll never get back to that point.  Where is the fun in that?”  I completely understand this.  Some former swimmers differ, and I believe continuing to swim is just in their blood-they have reset those goals for this period in their lives.  That is great!  But for my sister and me?  Yeah, we have to be moving forward, setting new goals, blazing new territory!  So for that type of person, I challenge you to not just go back to your sport or your “go to” activity that you have always deemed your exercise program.  Here is your chance to change things up.  Go outside your comfort zone.  Make new goals!  Find your new team (even if it is one other person!).  Train for an event, to do a new yoga pose with ease, to make it to that next mailbox on your run today!  I’ve gotten out of my comfort zone and have to admit I am loving it, and setting new goals for myself.  Have you?

by susanmcrae75

Disappointment

Tomorrow would have been my father’s birthday.  He was such a pillar in my life and was always at my meets.  Our relationship was a great one, and I miss him daily.  There was nothing worse than swimming badly and feeling that he was disappointed.  He never said it, (well maybe that one time in college when he said “well Sus, it looked like you were dying out there!”  I could have melted into a shamed ball of putty right there) but I created this disappointment in my mind.  I never asked him either-I created it.

Why is it so hard for some of us to focus on the positive in ourselves?  Maybe he enjoyed watching me swim.  Maybe he enjoyed watching me interact with my teammates.  Maybe he was proud that I showed up everyday doing something I loved.  Instead, I was always focused on NOT disappointing him.  Fear of failing.

It took me years to develop a strong since of confidence in my own self, and realize the importance of self appreciation-not putting others’ thoughts and expectations above my own.  In fact, I’m still working on it-a work in progress.  Did you show up?  Good!  Were you a good supportive teammate/friend?  Good!  Are you working towards those measurable goals?  Good!  Where does perfection come in there?  It doesn’t.  Just show up, try hard, and be proud of your own self and this path you are on to improving that self!

by susanmcrae75

Confessions of a lane line puller

I have  confession.  I pulled on the lane lines in high school (not so much in college-much feared and respected coach!!)  I would be the last one in for warm ups (this did continue through college-I hated cold water).  I sat at the bottom of the pool with my friends where the coach couldn’t see us (he was sitting in the window-couldn’t see what was below the starting blocks and I could hold my breath for 2 minutes).  Why?  Because I did not like practice!  I did not, until college, understand the WHY of my daily training.  Yes, I knew I wanted to get better; I loved to win.  But I never thought of each set, each drill, each lap as getting me closer to my goal.  My goal was to win, to be the best-very vague….so I went through the motions, down and back, down and back, water break, second water break….

As a physical therapists, we are taught to make realistic, measureable goals based on what is important to our patient.  It doesn’t really matter what I want, if I can’t relate it back to what he or she wants.  They won’t work toward it.  Why should they, if they don’t understand what they are working towards?  Everything I instruct them to do, each time I mobilize something with my hands, should be directed at that goal(s).

What is your goal?  Your WHY?  Make it measureable.  Give it a timeline.  See each thing you do, positive or negative, as it will effect that goal.  Do not be upset by minor setbacks, but get back on track.

Today is the day I can begin signing up my team (included in a much larger, fantastic team!!) to commit for 100 days of 30 min a day different workouts (that’s it!).  The morning meltdown program.  We have a goal and are investing in ourselves.  We will help each other stay on track when it gets tough and with nutrition.  We will encourage and hold each other accountable.  We will achieve and believe in each other!  Join us if your goal consists of getting healthy and being proud of yourself for making a goal and committing to it!