"Up North is a State of Mind"

Fifty-plus years ago Terry’s grandparents purchased land on a beautiful lake “up north”. Over the years they built a little cabin (no electricity, no plumbing) that their children, grandchildren, great-grandchildren and now great-great grandchildren enjoy each summer.  You would think that after decades of visiting the same place “up north” it would get routine, mundane or evening boring.  Not true!  Every time we travel “up north” the anticipation of a week in the Northwoods is almost more than we can handle and the let down we feel when we leave has never declined over the years. 

This week was an “up north” week.  Things have changed a bit in 50 years – we now have our own cabin with electricity and plumbing, but the “little cabin” is still there, across the lake, begging for us to visit – even in the winter.  So, part of the routine for our visits always includes a visit to the “little cabin”.  In the summer we row across the lake - and in the winter we walk (trudge) on the frozen water.  

This year our “Mary-thon” workout took us trudging across the frozen lake in the snow and I’d like to take you on a virtual tour of our outdoor fitness center.  Keep in mind that in years past our “up north” visits were only during the warm summer months.  A winter with no heat, no electricity and no water – in other words “extreme camping” – was never on our “to do” list so we limited our visits to June, July and August.  Experiencing the snowy and icy Northwoods is relatively new to us - but fun and exciting, nonetheless.  So – here’s how we fufilled our “Mary-thon” commitment this week:

Standing on the lake, ready to start hiking across.  Much of the snow melted or blew off...leaving a 29 acre ice skating rink!

It was a little "blustery" so the hood came up as the jogging began.  That didn't last long...it got hot real quick once I got moving!

I LOVE THIS PLACE!!!

The raft is floating in 12 feet of water...ready for a swim?  

This is the "bath rock" where we left our towels and toiletries and the lake was our bath tub.  I never really got into "lake bathing"...so Terry built me a portable tent-outdoor shower instead!  Loved it!

The Lake is called "Cherry Lake".  This is the "Cherry Pit".  For 30 years we've been passing the time holding our noses and reading the quote inside the door that says:  "A Royal Flush" is better than a "Full House"!  

Cabin Sweet Cabin!  How do you like Terry's hat?  A true Northwoodsman!

Looks like I'm carrying wood to fuel the fire.  I'm not...just pretending!

Time for some strength training - jogging up and down the hill from the lake to the little cabin.  It was snow and ice packed - which made it a bit of a challenge. Still a great way to work out!

Yep - we pumped water.  If that wasn't hard enough - carrying two buckets of water up the hill and back to the cabin was quite a workout as well.  Fortunately - as soon as our kids were old enough to pump and haul water - they did the pumping and the hauling!  

In the summer - we paddle.  In the winter - we sit and snuggle.  

No fresh fish this time...too hard to crack the ice...too cold to fish.                                       (Personally I'd rather sew than fish anyway.)

Time to finish up my workout and jog back to the "big cabin". 

Catching a few "rays" on the raft before going inside.  

As we leave the Northwoods, I find that when I go for an outside run, or workout in front of a window, or even just hold on to an image or two of the trees and the lake and the sky and the cabin and especially the natural beauty of the outdoors...I can be back "up north" - because "Up North is a State of Mind" - and I LOVE being there!

Hope you find your "up north" as you exercise this week.  

Keep Moving Forward!

Mary

Nothing Motivates Like Success!!!

“In order to succeed, your desire for success should be greater than your fear of failure.” Bill Cosby

 

What is success?  Success is the achievement of an objective or goal.  

What is a desire for success? The desire for success is an eager wish to obtain or enjoy the achievement of the set objective or goal.

 

So – what does this have to do with the Moving Forward Mary-thon? Everything! :-)

As of today, you, along with 156 others have committed to be a mary-thoner.  You have set a fitness goal for yourself and are in the process of completing that goal within a 26 week period.  In other words, you have an eager wish to obtain the goal of completing the Mary-thon...and that eager wish is much stronger than any fear of failure you may once have had before you began the race.  CONGRATULATIONS!!!

 

Here's a bit of interesting news:  I have discovered that there are some “Closet Mary-thoners” who have not officially registered to join with us, but still have been inspired to exercise…because of your example!   If your friends would like to join us...please tell them to contact me.  Some may feel they don't need any kind of acknowledgement for their efforts...but really...THEY CAN EARN A MEDAL!!!!  :-)  Thank you for spreading the word!    

 

You may have already established your fitness program, but the following are some tips for exercise success that may help if your routine becomes just that...routine: 

• If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
• Choose activities that are fun, not exhausting.  Add variety.  Develop a repertoire of several activities that you can enjoy.  That way, exercise will never seem boring or routine.
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
• Find a convenient time and place to do activities.  Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
• Use music to keep you entertained.
• Surround yourself with supportive people.  Decide what kind of support you need.  Do you want them to remind you to exercise?  Ask about your progress?  Participate with you regularly or occasionally?  Allow you time to exercise by yourself?  Go with you to a special event, such as a 10K walk/run?  Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine?  Share your activity time with others.  Make a date with a family member, friend or co-worker.  Be an active role model for your children.
• Don't overdo it.  Do low- to moderate-level activities, especially at first.  You can slowly increase the duration and intensity of your activities as you become more fit.  Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities.  Reward yourself at special milestones.  
• Nothing motivates like success!

If you began your Mary-thon the first week of January – you are currently 1/4^th of the way through!  Applause!  Applause!  Applause!  

No matter where you are on the course – you are moving in the right direction and I applaud you for that!  Don’t forget to e-mail me with your mailing address when you complete 65 days of exercise (at the end of 13 weeks).  I have a special  “Half-Mary-thon” surprise for you and hopefully it will inspire you to continue the 2^nd half of the race.

Keep Moving Forward!

Mary

As We Courageously Continue...Personal Best is Best!

“Success is not final, failure is not fatal: it is the courage to continue that counts.” –Winston Churchill

All too often our good intentions in and of themselves produce such a euphoric feeling of well-being that we never allow them to develop into anything more than simple ”impulsive wishes”.   A thought floats into our head and all of a sudden we become overwhelmed with ideas, possibilities, goals and even dreams of where we may end up as a result.  And then, something unforeseen happens…something takes us out of our creative bliss and back to what we recognize as “real life”.  In the process – we totally give up on our initial thought and that which followed.  We abandon the very idea that convinced us that the “impulsive wish” could indeed be a reality.  We often find ourselves taken from the exhuberance of our potential to the melancholic realization that it’s just not EVER going to happen.

 

Pre-week #1 of the Mary-thon brought about 150 different levels of “yes” in response to the fitness challenge.  

Do you recognize your initial response to my invitation to join me?

“Sign me up!”  “I’m in!”  “I can’t wait to get started.”  “Thanks for the encouragement!”  “I really need to do this.”  “I hate to exercise but this sounds like something I can do.”  “I will do it!  I promise!”  “I’ve never completed a fitness goal but I WILL finish the Mary-thon.”  “I already exercise but I’m going to take my work-out to the next level.”  “I’m going to train for a 5K or a 10K or a half-marathon – thanks for the encouragement.” 

Of course there were many, many other replies…all positive...all ready and willing to begin.  And do you know what?  I believe every word.  I believe you when you tell me what you are going to do, how often you are going to do it, and especially that you are going to “Meet me at the finish line.”   

So - Where are you now - 1 month later?  Are you still excited?  Are you still working hard?  Are you tracking your progress on your chart?  Do you still feel the positive excitement you felt on Day #1?  Or...are you struggling.  In other words - have you "hit the wall"? Often times the realization that our goals were simply unrealistic can drain us of our enthusiasm allowing the "f" word (failure) to creep into our minds.  What's the next step?  How do we "push through the wall"?    

If you have set a realistic Mary-thon goal and have been successful, so far – BRAVO!!!  Keep up the great work!  If you have set a goal that’s totally unrealistic – and have dropped out of the Mary-thon – reevaluate yourself and reset your goals to something that you CAN do – and start again.  If you feel that you are not challenging yourself and could do more…pick up the pace and do more!  It’s that easy.

 

We DON’T need to make excuses as to why we can’t finish or why we're destined to fail.  We DO need to continue to pat ourselves on the back EACH day that we get closer to our 130 day (over 26 weeks) goal.

 

I know that 26 weeks (130 days of exercise) can seem like an eternity at times…but 13 weeks (65 days of exercise) is much closer.  What a sense of accomplishment you will feel when you hit that "half-way through" milestone.  I want to personally applaud you when you reach the half-way point.  When you have completed HALF of the Mary-thon (65 days of exercise) – send me your mailing address and I will send you something to applaud your efforts and hopefully motivate you to continue on.

 

Congratulations to each of you and Keep Moving Forward!

Mary

The Moving Forward Mary-thon can be "Fun to Do"!

"We believe that the easiest way to change people's behaviour for the better is by making it fun to do. We call it The Fun Theory.”   

An Initiative of Volkswagen

I discovered the following video online and immediately thought of our Mary-thon.  Here is the premise of this experiment: 

"Take the stairs instead of the escalator or elevator and feel better” is something we often hear or read in the Sunday papers. Few people actually follow that advice. Can we get more people to take the stairs over the escalator by making it fun to do?"  See the results here as you watch the video, think of how you can apply the principle of “making it fun to do” to our Mary-thon...and then read on!

What a fascinating theory!  To be able to accomplish a positive change in behavior by making it “fun”!   I have found that there are so many things in my life that I would like to change – behaviors that I would like to improve – yet the process for achieving a positive end result is just too laborious (in other words - not fun) to even attempt.  Since this is the “Moving Forward Mary-thon” blog, my thoughts on this subject take me to my “5 days per week, 30 minutes per day, 26 week” program of exercise.  

I have found that the feeling of accomplishment AFTER completing my exercise for the day can actually produce a euphoric feeling of satisfaction for a job well done, yet I still struggle!  I KNOW exercise is good for me and I KNOW I will feel elated when I’m finished yet I often find that each day, when I'm faced with the choice "to exercise" or "not to exercise" I hear the whisperings of that little devil sitting on my shoulder, trying to convince me that I really don’t need to exercise “right now” or even “today”.  You would think that since I have engaged in some type of a regular exercise program for the past 6 years, he would leave me alone!!!  But, although his visits have become less frequent, he still shows up on occasion – and if I listen, I always end up disappointed in myself and the choice I made.

So, what inspires us to follow through on our exercise goals?  What motivates us?  As I begin Week #5 of our Moving Forward Mary-thon I believe that I have been successful for the past 4 weeks because I’ve been having fun.  It’s fun for me to mark off my days on my Mary-thon chart.  I love to put my beautiful foil smiley face stickers on Days 1, 2, 3, 4 and 5 and my “Good Job” weekly stickers on my chart at the end of the week.  In addition, I love to share my thoughts with you as we train together.  It’s fun for me!  I like the exercises I’ve chosen for myself.  I do strength training (arms and legs) 2 or 3 days per week and I run 3 days per week.  Although it’s not always fun when I’m in the thick of it – it’s always fun to take off my running shoes, sit down at my computer, turn on my fan and record my progress on my Daily Tracking Sheet.  It’s also fun to see how much I’ve improved.  

This week I am in the mountains of the west while my husband is attending a medical conference.  I always seem to have trouble with the altitude when I arrive and it’s difficult for me to motivate myself to exercise.  This time, however, I decided to set some goals for myself before I left home.  There is a fitness center in our building with machines I have never used.  As a change of pace, today I rode the stationery bike.  Tomorrow I will work out on the weight machines and Tuesday I will try the Elliptical.  Wednesday and Thursday will be running on the treadmill (my lungs should be ready by then) and Friday will be my choice of my favorite machine from the week.  I’m really looking forward to the change AND to the fun!  

My challenge to you, this week, is to shake things up a bit and incorporate something “fun” into your exercise this week.  Try something different – new music, a new exercise machine, a different walking path, a new set of exercise clothing, a new piece of exercise equipment or a new pair of running shoes.  Maybe you just need a new routine you can follow for the next week.  There are several available online – here’s one place to start:  http://exercise.about.com/  Try something new this week and let me know what “fun” you’ve had. 

If that devil perches himself on your shoulder and starts whispering his oh-so-sweet “do-nothings” in your ear, IGNORE him and be true to yourself and the goals you’ve set. 

Good Luck with your workouts this week and remember:

 

“We all stumble, every one of us. 

That's why it's a comfort to go hand in hand.”  

Thank you for offering your hand of support to me, as I do the same for you. 

Keep Moving Forward!

Mary  

The Unveiling of The 2011 Moving Forward Mary-thon Finisher's Medal!!!

"People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success."  

Norman Vincent Peale

So far, we have 141 participants in the 2011 Moving Forward Mary-thon!  141 individuals have pledged to exercise for 30 minutes a day, 5 days a week for 26 weeks.    I’m here to tell you that you are a member of an elite group – a group of mary-thoners who have a unique type of confidence in themselves – a confidence that is currently being transformed into success. 

Of course, there will be many rewards for taking on such a monumental challenge.  Here are just a few of the feathers that you will be able to put in your cap at the end of your 26 weeks:  You will have completed a goal (for some, a new year resolution);  you will have improved your health;  you will have done something athletic for half of a year;  and most of all, you will realize that you did NOT let yourself down.  In other words, you finished.  You did NOT quit!  You made a commitment to begin the Mary-thon, you set a personal fitness goal, you followed through with that goal and you are ready to reap the benefits of the energy and effort that you put forth. 

So – it’s time for the unveiling of the Finisher’s Medal!   Everyone who completes the Mary-thon as outlined will be awarded a beautiful medal commemorating your accomplishment.  This is a unique trophy available ONLY to those who have completed the 2011 Moving Forward Mary-thon.  It is BEAUTIFUL!  It is an antique brass, 3-Dimensional, 2 ¼” medal with a blue ribbon.  It says “Moving Forward Mary-thon 2011 Finisher” and "Finishing = Winning" with a "Mary-thon racer" (you) pictured right in the middle.  I applaud you for your efforts and look forward to congratulating you at the finish line when I present you with your medal.  

Now, I know that it will be difficult for you to contain your excitement once you view the Finisher’s Medal – and when you share this with friends and family, they will, no doubt, want to join with us.  There is still time to register!  Just ask them to e-mail  Mary to get started!  There’s always room for more!    movingforwardmarython@gmail.com

What a privilege it is to share this journey with you as we race together.  You CAN do it!  I want to congratulate your for believing in yourself.  It WILL lead to your success and I will be honored to present you with your Finisher's Medal at the end of your Mary-thon!  

Keep Moving Forward!

Mary

PS - I finished Week #3 of the Mary-thon!  I have had a major cold and no voice for 3 days - so I strategically chose Wednesday as my "day off" and finished my 5 days today.  Although I didn't feel well - I actually felt better once I exercised.  AND...I couldn't bear the thought of not being able to put my sticker on my chart this week!  3 down, 23 to go!!!  

Exercise and It's Effects on Your Personal Happiness

"Some pursue happiness while others create it."

The 3^rd Monday of January is traditionally known as the saddest, most dismal and most depressing day of the year.  Who came up with this bleak description of a typical Monday and why is it getting so much attention?  Research tells us that this is the day when people finally break their New Year’s resolutions.  In addition, they realize the holidays are over and the bills are coming in.  To top it off, the weather is usually cold and gray and it has become the general consensus that there just isn’t much to look forward to.   

How should you react to this prediction of doom and gloom?  Don’t listen!  Don’t believe it!  Don’t embrace it!  As participants in the 2011 Moving Forward Mary-thon, we have the ability to make January 17^th the happiest day of the year – simply by exercising!  It’s true!  Exercise has a variety of benefits that directly affect OUR PERSONAL HAPPINESS!!!   

*Consider the following: 

1.  An immediate effect of exercise is that it produces a reaction in the brain called "the endorphin high".  This reaction causes us to feel good during and right after exercise!

2.  Regular exercise improves your mood, decreases anxiety, improves sleep, improves resilience in the face of stress and raises self-esteem.

3.  Exercise causes the blood and energy supply to the brain to improve, causing the production of proteins called “growth factors”.  Growth factors induce nerve cells to grow, branch and make connections with one another and, in some brain areas, give rise to new nerve cells.  Why is that important?  As we age or when we are burdened with stress, these important biological processes (essential to adaptation and learning) tend to slow down.  Exercise can speed the process back up again, causing a partial antidote to stress and aging!

4.  Exercise can be a good antidepressant too.  In some studies it has been found to be equal to drugs or psychotherapy.  

5.  The type of exercise doesn't seem to matter - aerobic exercise, strength training or a combination of both are equally effective!

In light of this exciting information, I truly believe that Monday, January 17, 2011 WILL be one of the happiest days of our year - especially because we're Mary-thoners!  

If you have already started your Mary-thon – congratulations – keep up the good work!   If you are beginning today – I applaud you!  If you haven’t started yet or if you’ve already quit – and have actually read this entire blog entry - you can begin or restart your Mary-thon today!  And lastly, if you’re feeling the temptation to quit your mary-thon– DON’T!!! 

As you exercise 30 minutes TODAY and continue for 5 days a week for the rest of your Mary-thon, I wish you many jubilant and happy, happy days!

“Keep moving forward”!

Mary

*Taken from a Newsweek article “Exercise is a State of Mind” by Michael Miller & Michael Craig Miller March 26, 2007

"Having a Heartbeat is Very Important to Being Healthy."

"Having a Heartbeat is Very Important to Being Healthy."  Dr. White Rabbit

I have been in North Carolina for the past week, babysitting my beautiful, intelligent (bordering on genius) and most perfect grandchildren and have temporarily been given a glimpse of the "8 years old and under" world during my stay.  As we were channel surfing, we stopped on a "medical show" where three white rabbits were discussing important health issues.  The "Doctor" Rabbit was telling the "Patient" Rabbit that "Having a heart beat is a very important part of being healthy."  I couldn't agree more!   In fact I would venture to say that any person without a heart beat would NOT be considered healthy.  

Although it made me laugh - it also made me remember a time when I DID have a heart beat, but would NOT have been considered healthy.  About 6 years ago I was surprised to find out that I had a blood pressure of 195-200/95-115 and a cholesterol count of 247.  I knew I was overweight, I knew I couldn't climb the stairs in my house without huffing and puffing, I knew that I couldn't breathe in and out when I would bend over to tie my shoes and I knew I was tired ALL the time but my excuse was that I just didn't have time to exercise and eat healthy.  I was simply TOO busy and TOO hungry.  After a very RUDE awakening following extensive medical testing, I understood that my choices were to remain "as is" and risk a stroke, heart attack, diabetes, decreased mobility and an early death - or I would need to make some changes.  In an attempt to lower my blood pressure, I was put on several drugs that made me so groggy that I had trouble getting off the couch.  I knew this was NOT going to work.  In spite of the fact that I never exercised regularly and had tried every diet known to man and woman with no long-term success I knew I needed to try again and I also knew it wouldn't be easy.

Today, 6 years and 3 months later - I have a normal blood pressure, a healthy weight that I'm not ashamed to put on my driver's license, a normal cholesterol and I ran a half marathon 2 months ago. I KNOW that exercise played a major part in my transition to a more healthy lifestyle.  

If you're not convinced...I did a little research and actually found an article written by the Mayo Clinic Staff that discusses a drug-free approach to lowering blood pressure, and guess what replaces the drugs???  Exercise!  Of course, there are times when drugs cannot be totally replaced by exercise - but exercise certainly can help. 

I have discovered that I was fooling myself when I thought I didn't have time to exercise. I am able to accomplish so much more in a day, now that I have my health under control even in spite of the fact that I've taken time to work out.   There are ALWAYS 30 minutes available sometime during the day.  It may be in the wee hours of the morning, the late hours of the evening - or somewhere inbetween but we owe it to ourselves to make it a part of our daily routine.  We also need to make note that even at a healthy weight, we can still be considered "unhealthy" if we're not exercising.  

I know many of you are already committed to your Mary-thon and you now have 2 weeks down and are ready for Week #3.  Congratulations!  If you started and stopped - start again!  There's still plenty of time.  If you haven't started yet - sign the pledge, plan your Week #1 and START!!!   I applaud you (or promise that I will applaud you) for scheduling 30 minutes each day, 5 days per week to fulfill your commitment.   It takes 21 days to make a habit - so this is a defining week for many of us!  

REMEMBER:  It'll feel better when it stops hurting!  

Keep Moving Forward!

Mary

PS - I finished Week #2 and am on to Week #3!  Can't wait to get home and put my stickers on my chart!  

Here's the article:

Exercise:  A Drug-free Approach to Lowering High Blood Pressure by the Mayo Clinic Staff

http://www.mayoclinic.com/health/high-blood-pressure/HI00024