Believe

Always believe in YOU.

Listen to your heart.

Trust your instincts.

Know you CAN.

See your own strengths.

Dream it ~ Dare it

Do what you are afraid of.

Keep the faith.

Follow your vision.

Remember, anything is possible

if you only BELIEVE.

Water - Are You Drinking Enough?

On Tuesday, my trainer, Todd, was asking if I have been drinking enough water. I thought I was...on most days. I was aiming for 4 litres on days that I didn't work and would only get about 2 litres on days that I do work.
Todd told me to aim for 5 litres on days that I don't work and 4 litres on days that I do work. Does he know how much peeing that involves???

When you look at the health benefits of water, I know why he wants me to drink so much. There are countless health, beauty and weight loss benefits. Here are some of them...

• Our bodies are estimated to be about 60 to 70 % water and is essential for our survival.


• Drinking water flushes out toxins and nourish your body from the inside.


• Studies show that it is great for your heart and that it could lower your risk of heart attacks.


• Drinking water helps keep your skin hydrated and helps you flush out impurities leaving you with a healthy glow.


• Water does not have any calories.


• Water helps your body metabolize fat and digest food efficiently.


• Sometimes when you think you are hungry, you are actually thirsty. Next time you feel hungry, try drinking a glass of water and see if you feel satisfied.


• We lose water through our skin by sweating and by simply breathing. We need to replenish that water.


• Water is helpful in transporting oxygen to all the cells in your body.


• When you feel thirsty, you are already dehydrated and when you are dehydrated, you are tired. So drink up to give you lots of energy.

I realize that not everyone needs to drink as much water as I am drinking. The more active you are the more you need to drink. The more you sweat the more you need to drink and there are a lot of other factors. That being said, the average person should drink at least 2 litres of water a day. So I ask...are you drinking enough water?

Workouts this week

If you are wondering what I have been up to since Monday, I am about to tell you.

I worked Sunday night so I slept in on Monday...later than I expected. I went to the gym and started my workout. I did my usual 1 & 1/2 hours of cardio and my weights. I am back to what is called the Building Phase. The building phase is where you pyramid your weights. You start with 12, then 10, and then 8 reps and you increase the weight you are lifting for each set. This is a great way to build muscle. Monday was chest and bicep day and boy did I ever work them.

Tuesday I started with early morning cardio. Early morning cardio is where you do your cardio before eating anything...even before you have a drink of juice (water is fine). The idea behind early morning cardio is that you get to burning your fat stores faster. I would highly suggest that you talk to your doctor before starting this to make sure it is right for you.
So I did 1 hour of cardio in the morning, ate my breakfast and lunch and then headed back to the gym for my personal training session and the last 1/2 hour of cardio. In my training session I did, what is called, the 300 workout. My time was 22:39 which is almost 2 minutes faster than my time on Saturday. I was really pleased with that...and VERY tired!

Wednesday I started again with early morning cardio. I warmed up on the elliptical and then went for a run. Now, those of you who have been reading know that I don't normally enjoy running, but it was different on Wednesday. I had planned to run 6 kms, stopping every 1.5 kms for a quick break and I did just that. My running time was 34:25 which was superb for me. What was even more superb, was that I actually enjoyed the run and felt like I could have ran farther. I continued on with my cardio and did a total of 75 mins of cardio.
Wednesday afternoon it was time to train my legs. I did the leg extension and leg curl, the hip abductor and adductor, the leg press and my calves, and then did some plie squats. Then on to finish my cardio with a 1/2 hour spin.
What a day that was! I finished the day with a highly needed hot bath in epsom salts.

So, what did I do today? I started with early morning cardio, AGAIN! I started with 20 mins on the Precor elliptical, then moved on to 20 mins on a different elliptical. I was finding my cardio really hard this morning. My legs were tired much faster than normal due to what I had done on Wednesday. But I soldiered on and moved to the bike. My quads were burning within a few minutes so I completed 10 mins and decided that I had had enough. On my way to the stairs I thought to myself "Why are you stopping now? You only have 10 mins left for this morning. You can do anything for 10 minutes." So I decided to finish my cardio off with 10 mins on the rowing machine.
Back to the gym for noon to warm up and have a personal training session. I did the 300 workout again and guess what my time was...Come on, you really have to guess! I did the 300 workout in 20:33. Yep that is 2:06 faster than on Tuesday. I finished off my training session with some boxing and kicking. Let me tell you, I was spent after that. But I still had cardio that had to be done. So I did some spinning. Oh, I forgot to say that I was weighed today. 201.5 lbs.

My plan for tomorrow is to train my back and my triceps. Tomorrow is going to be really tough. My body is really tired but you know what? I know that I can do anything that I set my mind to so I am going to rock it tomorrow with early morning cardio and then back to the gym for 12ish to finish off my week.

This week I found that I was really focused and I also reached a new intensity. I really pushed myself. What did you do to challenge yourself this week?

No More Excuses

I'm doing this, no more excuses.

No more binging or irrational eating

because it only makes me feel bad about myself afterwards.

This year will be my year and for once I'm not just saying that.

I will make the necessary changes, I'm going to get to my healthy weight.

I don't care if I'm going to have to sweat like a pig or cut back on junk food.

No more hating my body and filling it with all this crap.

I'm going to treat myself right and teach myself healthy habits.

My weight isn't boing to hold me back anymore!

~Annonymous

Your Biggest Challenge

Tell me I can't, and I'll show you I can!

Exhausting Day

It feels soooo nice to sit down tonight. I tortured my body today...wasn't that nice of me?

My started out with early morning cardio. I was at the gym about 7am where I did 20 mins of High Intensity Interval Training on the elliptical. Then I did another 30 mins of cardio. I went home and had some breakfast and did some cleaning around the house.

I was back at the gym at 12:15 where I did a quick warm-up and then off to my personal training session. My training session was brutal, as always (that's the way I like it). I did boxing and kicking, mountain climbers, full sits with a 10 lbs weight in each hand with punches at the top of the sit up. The 10 lb weights were killer! Then on to wall sits adding in punches with weights in my hands also (not sure of the weight, but they were purple). Hit the repeat button a few times and there you have my training session. It was really tough! My body was so tired and I knew I was not going to be able to do the rest of my cardio as intense as I usually do so I went for a walk to get some fresh air. I ended up walking about 5 kms and then headed back to the gym where I did a bit more legs, plie squats with a 75lb weight and hip adductor and hip abductor machines. Then on to some stretching.

From the gym I went to the StFX football field where I walked around the track for a lap and then did 2 sets of the bleachers (2 steps at a time), then I did 10 push-ups and some calf raises. Repeat that 2 more times and call it a day.

So that is why I am really appreciating sitting right now. But I may have overdone it with my knee...it is quite sore right now and I am hoping that with some ice and Advil tonight, it will feel much better in the morning.

So you may ask why I would do so much today? Well, today is my last day off. I work the next 2 days followed by 2 nights. I will not get to the gym after my second day shift like I usually do as I will be going straight from work to the high school football game at StFX...can't wait for the game! If you are in town, drop by the game and support the boys. Game time is 7pm.

Community Health Advocacy Award

Last night was a very special night for me. At GASHA's Annual General Meeting I was presented with the Community Health Advocacy Award along with Mary Oxner and Mary Desmond. I blows my mind to think that I was presented with the same award as these 2 ladies. Mary and Mary volunteer in their communities and are really making a difference in the health of their communities. They are outstanding women and after hearing their accomplishments, I was wondering what I was doing there. Let's just say that I am VERY honored to have received the same award that they did.

I don't have a photo to share with you from the meeting and it is kind of a funny story. When I was leaving home the first thing I put in my truck with the camera bag. I wanted to make sure that I had it as many people told me they wanted to see a photo of me receiving the award. I figured that I would take a video with my camera and that would be even better. Unfortunately, I did not check the camera bag before I left home and when I arrived at the meeting I went to take the camera out and get it ready. I opened the camera bag and there was something missing...the camera! Note to self...next time check to make sure the camera is in the bag! Brian Lazzuri from The Casket was there so hopefully he will publish the photo in the paper. Here is a photo of my award.



I am not sure if you can read what it says so I will tell you.

Certificate of Appreciation

This certificate is awarded to

Dawn Bowles

In recognition of her inspiring first voice wisdom which she has

shared through blog and print to help motivate others to address healthy living issues.

I want to thank Brian Lazzuri for nominating me for this award and for the opportunity to write the articles for The Casket which has enabled me to inspire so many people to take control of their health before it is too late. I am deeply honored that he would think of me when it comes to this award. I am really touched.

The Choice is Yours

You're right.
It is easier to eat pizza than to run on the treadmill.
It's easier to turn to ice cream rather than people for supporters.
It's easier to say 'F**k it, I give up' than to say 'F**k this, I can do it.'
So you know what? I'm not going to sit here and tell you day after day you can do this.
If you don't believe you can, than you can't. That's the honest truth.
You need to do this for you. And if you don't want it enough, than you sure as H*ll won't achieve it.
So take the easy way out and remain unhealthy and continue to gain weight because you can't realize you are the only one hurting yourself.
I didn't say it would be easy. I said it would be worth it!
~Annonymous

Sorry for the language on this one. I thought of not posting it but I know what it did for me the day I read it and I sure that there is someone out there that needs to read it today.

Update

I took a 3 month hiatus from blogging so I would like to give you a little update on the past few months.

I have been going in high gear for almost a year and a half and my body was telling me to slow down for a bit and I really needed to get my mind "reset". I now realize that it is important to stop and let your body rest every once in a while, as well as your mind. One of my goals for the summer was to maintain my weight. So I still went to the gym, but I didn't push myself or spend as much time there as I had in the past and I didn't "beat myself up" if I missed a day at the gym or had a few too many treats. I succeeded in my goal to maintain my weight.

Another of my goals was to focus on was my emotional eating. I had been struggling a bit mentally and maybe allowing myself to get a little frustrated...a huge sign that I needed a break. I have gained better control of my emotional eating. At times, I still crave the junk food when I am tired or stressed. But I am trying to replace those cravings with other things, like working out or going for a walk to clear my mind. At times, I still want the pizza and I will allow myself to have it as long as when I want it, it is not tied to something emotional. I am still working on it and I am sure that I will be working on it for the rest of my life, and that is OK as long as I am making progress.

I also spent some time looking for motivation and inspiration. I have found so many motivational and inspirational quotes and I can't wait to share them all. I will try not to bombard you with them, I will try to spread them out a bit. There are so many great ones that really hit home with me and most of them I found on the day when I needed to read them the most.

In June, I had participated in the Johnny Miles 5k run. My time was not what I wanted it to be. I was hoping to break the 30 min mark but I didn't. I did it in 31:58 which was slower than my previous time of 30:41, so that was a little disappointing. I was also supposed to participate in a triathlon this summer which didn't happen as I had hurt my back so my training had suffered a bit and I didn't feel ready. I probably could have participated but it would have been at the risk of injuring myself further and I felt it just was not worth the risk. It may be a good thing that I decided not to do it because the water temperature was only 12 degrees and I guess the participants had to warm up their feet before they could move on to the biking leg of the triathlon. I so would not have enjoyed that!

So, where do I stand now? My weight this morning was 202.2 lbs but most importantly I feel ready physically and mentally to push through to my goal. Only 20 lbs to go and I can't wait to hit ONEderland!

Cape Breton Fiddlers Run

Well hello, it's been awhile hasn't it? I will give you an update on what I have been up to the last few months but first I want to tell you about the Cape Breton Fiddlers Run that I participated in yesterday.

Now, most of you will know that I don't particularly enjoy running. Actually, I despise running, while I am actually doing it! But I get a feeling of accomplishment when I finish a run and that is one of the reasons that I do it. Another reason I run is to challenge myself. I really do want to feel like a runner and I want to enjoy it, but I find it so hard and, honestly, I really don't enjoy it. I want to improve on my time and I want to prove to myself that I can do whatever I set my mind to. That is why I run.

A while back I set a goal for myself to complete a 5km run in less than 30 minutes. Well, I have tried many, many times to reach this goal but was not successful in attaining it. It is the challenge that keeps me trying. Each time I didn't reach my goal I didn't look at myself as a failure. I looked at myself as someone who was not going to give up. Goals should be challening and it is in challenging yourself that you learn more about yourself and you grow as a person. With each race I completed and did not reach my goal I learned a little more about myself.

I went to Syndey with Aimee, Todd and Ceileigh Lyons. We left on Saturday and stayed at Aimee's parents house, in North Sydney, for the night. Thanks so much Donna and Doug. Oh, by the way Donna makes THE BEST fish chowder!

The run was at 8am in Sydney so it was an early morning for Aimee, Todd and I. We arrived at the run and I have to say that the vibe that I feel from everyone at the run is amazing. I get so inspired when I see all these fit people and each person has their own reason for competing in the race. But what inspires me more is seeing the people who may not look very fit, but they are there doing something for their health. They are the ones that I am cheering for inside.

The full marathoners were the first to start then the 10k racers. Then it was our turn. I was a little nervous, but it was a good nervous...the kind that pumps you up. The horn sounded and we were off. We started out at a good pace and I felt really good. Usually my knee will start to hurt the first minute in but there was no pain. A few minutes in, I had the usual "what am I doing" thoughts, which are normal for me. I always tell myself "it's only 30 minutes, you can do anything for 30 minutes. Push through and you will be fine."

I began to concentrate on my breathing, nice slow rhythmical breaths in and out, in and out, in and out. Then we hit the first incline. Now, really there were no inclines, but any slight incline to me is like climbing a mountain to me (just a little exageration there). I really do find any incline hard, but life dosen't always have to be easy, right? I think I do the right things, shorten my stride and concentrate on my breathing, but I still find them hard. I look ahead and see that it is a short incline and I tell myself, "it is only just to there, you can do it."

I was watching Aimee's stride for a while. Her legs are shorter than mine but she has a longer stride than me. I watched a bit and tried to mimic her stride and I think I learned a few things that I will have to practice.

I was starting to get tired and Aimee was pulling ahead of me alittle bit, but it kept me going. I wanted to keep up with her the best I could. She did an awesome job of keeping me going. Thanks Aimee.

By the time we hit the first water station, my throat was dry but I didn't take a glass of water. Note to self...next time, take the water! I started to slow down a bit and Aimee was just up ahead of me a little ways and I was determined to get this run done.

Before I knew it we were at the turn around point and I told myself that I was half way done all I had to do was run back, no biggie. Soon, I was at the water station again and this time I took the water. Shortly after, there was quite an incline (still not very big, but it is the one that GOT me). I was out of breath and I felt like I had to walk or I was going to vomit. I walked for a bit and thankfully it was just gas. Another note to self...Don't take your fish oils the morning of a race! I released the gas and was on my way again.

I knew I was getting close to finishing and I was feeling worn out. I started to walk for a few seconds and then I was joined by Todd. He came to run the last 500 meters or so with me. I was tired and felt like I couldn't do it, but Todd told me to push. I was so close to finishing, he told me to look at the clock...it read 29:11. I am so close to finishing in under 30 mins. I felt like I was never going to get there. The last few seconds were like you see in the movies...slow motion with the clock ticking, second after second went by and it felt like minutes to me. I crossed the finish line with everything I had and guess what my time was? Come on, guess! If you guessed 29:17, you were right!

I finally finished a 5k race in under 30 minutes. I completed this goal that I have been trying to reach for the last year and it feels so good. In trying to reach this goal, I have learned to never give up and that I really can do what I set my mind to. It may not have been easy, but it was definately worth it!

10k here I come!