Run The Mile You’re In

July 20, 2015July 20, 2015 / ktbuchs87

1 mile down, 6 to go.

Only 45 minutes left. 40…35…30…

The minute I cross the street and go from walking to running, I am counting down. I love running, I really do, but there is a struggle between my mind and my body. Some days my mind is fully prepared to run, it urges my tired and leaden legs forward. Other days my legs are ready to go 100 miles, but my mind wants nothing to do with the pavement beneath my feet.

There are good running days and there are bad running days. The bad running days are brutal and each step, each labored breath, each drop of sweat pleads for me to stop. On those days I am only looking forward to the second that my run is over and I can move onto better things, easier tasks, and just take a shower and wash the bad run juju off my body.

But then I think of a quote from Scott Jurek’s book, Eat And Run: My Unlikely Journey to Ultramarathon Greatness.

Run the mile you are in.

It’s so simple yet so powerful. Run the mile you are in. Be there. Be totally present for THAT mile, right now. Notice the air on your face, the sites around you. Take inventory of your body and see where you are in that moment. Don’t think about the tough hill in that next mile, stop longing for the finish line, and run the mile you are in.

Take this mantra and apply it to all areas of your life. Having a hard time eating better and incorporating more healthy food? Run the mile you are in. Don’t think of all the things you have to give up, focus on what you can do today to make a better choice. In the middle of a tough project at work? Run the mile you are in. Stop thinking about what will happen if you don’t meet the deadline, accomplish one task at a time until you reach the end. Finding your life in a rough patch? Run the mile you are in. While the suffering might hurt, learn as much as you can from this experience so you can grow as a person and help others with similar problems.

My tough run is making me a stronger person. I need to be there for every single mile of that tough run to get the full effect of it’s lessons. I need to be present for all moments of my life instead of wishing and waiting for better things. Often the better things are passing us by in those moments we are wishing were over sooner.

I’m running my 7th mile and it wouldn’t have happened if I hadn’t run the other 6.

My Misconceptions About Losing Weight And Being Healthier

July 6, 2015July 6, 2015 / ktbuchs87

When I first decided to get healthier and lose weight, I had a lot of misconceptions about what would happen. I learned through trial and error about what it really means to change your lifestyle. While some lessons took longer to learn than others, all the things I went through helped me get where I am today. I want to share those misconceptions with you so you can learn from my mistakes and maybe not feel so alone on your own journey.

Misconception #1- Losing weight will instantly make me happier

For so long my weight had made me unhappy. I felt uncomfortable in clothes, shy around people, and self-conscious about my appearance. I thought that if I could just lose the weight, I would finally be happy. I was wrong. Yes, losing weight made me feel better and I could wear clothes that I hadn’t been able to before, but my life didn’t instantly become better. That was because I never worked on the mental part of losing weight. I still saw a bigger girl in the mirror and I still felt like I didn’t look the way I should. Just losing weight won’t make your life better or you happier. You have to work through the reasons behind your weight gain and the mental side of losing weight.

Misconception #2- Exercising a lot and eating a little is the only way to lose weight.

You will lose weight if you eat less food and move more, that’s science even if it’s more complex than that. But I went about this the wrong way at the beginning. I was in the mindset that I had to be working out all the time, multiple times a day. I had to eat the bare minimum or else all that hard work would go to waste. This is a horrible way to be healthier because not only is it not a sustainable way of life, you could be hurting your health more than helping it. Exercise isn’t meant to a punishment to your body. It is meant to make it stronger, better, and more capable. It isn’t torture and you shouldn’t hate it. If you do, then maybe you need to find a different form of working out. Food isn’t the enemy. We need it to nourish our bodies and fuel our day. It should taste good and give us pleasure while making us feel amazing. Eating isn’t a necessary evil, it’s a chance to make your health even better. It took me a LONG time to realize these things but once I did, things really turned around.

Misconception #3- My body has to look the same every day to be considered healthy

This was, and sometimes still is, a hard one to get past. My understanding was that those athletes and models that I saw in magazines and online always looked that good. They just walked around with their rippling muscles, taut stomachs, shapely legs, and hair perfectly styled. It seems silly to think about that now, but back then I thought that was true. Your body changes daily. It won’t look the same every single time you look in the mirror. That’s ok and normal. It doesn’t mean you aren’t healthy or that you’re a slob, it means that you’re human. Some days I still struggle with this, but I remind myself that my body is capable of so many things whether I have a six pack or not.

Misconception #4- My cravings for “bad” food will magically disappear

No. Just because you’re eating better doesn’t mean that you won’t crave a big piece of chocolate cake or a huge slice of pizza every now and then. It doesn’t mean you’re a bad person. Cake and pizza taste good and cravings are a part of life. What has changed for me is that before I just blindly give into my craving I stop and ask myself why. Why do I want that piece of cake? Most often there is something else going on that is making me want that cake. I’ve also learned to satisfy cravings with healthier things.

Losing weight is so much more than just losing weight. Being healthier can come in many different forms and each person has their own unique experience. Even though I had all these misconceptions and issues to work through, my decision to be better was one of the best things I’ve done for myself. I have learned about who I am and what I can accomplish and I have gained a passion for sharing that with others.

So know that if you are just starting this journey, it might be hard and certain things you do might not work, but you’re worth it and you will learn how to make your health better!

Health Feature: Meet Jim Kruczinski

June 30, 2015June 30, 2015 / ktbuchs87 / 1 Comment

Hello, everyone! I hope that you had a great weekend and are ready for the week ahead. I got to spend some time with family this past week, helping get ready for a wedding. It was fun and I learned that I am a pasta making master! I’m pretty sure I earned the title Nonna Katie after preparing 70 lbs of pasta. Whew! But it was great to help out and see family and the wedding was beautiful despite the monsoon that was going on outside.

Today I have a new feature for the blog. Each month I am going to be highlighting someone who has totally turned their health around. I talk a lot about being healthier and making good choices here. I think talk is good, but action is the only way you will get the benefits of a healthy lifestyle. I want to show you just what hard work and dedication can get you when you finally make the choice to live healthier. I hope these features will motivate you as well as applaud all the hard work these people have put in!

Our first feature is Jim. Jim and I went to high school together and were in marching band together. We also had chemistry together our sophomore year, but I don’t know if he remembers that! Jim was someone who was always friendly and willing to help. Many a time he bailed me out of a chemistry disaster when he was my lab partner and was always gracious about my science shortfalls. Thanks, Jim!

After high school, we went our separate ways and sort of lost touch, but thanks to Facebook I saw all the things he was up to. Around last year, I was scrolling through my facebook feed and a picture of Jim popped up. I was shocked because he had lost a ton of weight. I started seeing posts of him running numerous races and seeing updates with before and after pictures. It was incredible and I was so impressed with all the hard work he had been doing to turn his life around. Jim was actually the one who inspired me to start this new feature. I contacted him with the idea and he graciously agreed to be the first. I asked him a few questions about how he had turned his health around and his advice to others who were in the same position he was.

What did you weigh before and how much weight have you lost?

When I started my weight loss journey on January 8th, 2014, I weighed 408.5 pounds. In the past year and a half, I have lost approximately 220 pounds.

What made you want to lose weight and be healthier?

I got to a point where I was no longer comfortable in my body. It was getting hard to move around. I had to be careful where I sat especially with stadium or airplane seats.

What also helped me realize I needed help was the constant prodding from my sister. One night she got really angry at me and said “Jim, you don’t care about yourself!” At first I was upset, but eventually I realized that she was right. It was after that confrontation that made me search for the program I got into.

What were the first things you changed when you started out?

I started with being on an all protein shake diet for 10 months while taking nutrition and exercise classes. Please note that this was under supervision by a doctor. I work with a special program at Lutheran General Hospital. It is called Advocate Weight Loss. (http://goo.gl/84EYf6) Also, I got more active by walking more and taking the stairs instead of the elevator.

What did a typical day look like before you started?

I would wake up at 6 am and get ready for work. Next I would head over to a McDonalds on my way to work and order a breakfast burrito meal with a large sweet tea. I would start work, which consists of sitting in front of a computer. I would order lunch at my work’s cafeteria. Then go back to work. After I was done with my day job I would go to McDonalds/Panera for dinner. I would finish my night teaching/tutoring GED students. When I got home I would have a snack and go to bed.

What was your goal when you first started?

I wanted to be under 300 pounds and become more active. I wanted to fit easier into places and be able to shop for clothes at regular retail stores.

How did you change your diet? What does a typical day look like now?

Now I basically pack all my meals at the beginning of the day so I don’t have to go out to eat. I now eat more fruits and vegetables. I eat lean meat such as grilled chicken and turkey. I reduced my consumption of bread and sweets. I don’t drink soda or sweet teas. I primarily drink just water. I try to drink 96-128 oz of water every day.

How did you chart/ follow your progress?

I use the myfitnesspal on my iPhone and I use the FitBit app to track my steps and runs.

What do you do for exercise?

I work on strength training with a personal trainer 1-2 times a week and participate in my gym’s bootcamps, spin classes, and run club every week. I try to run at least a mile every day.

What is your biggest challenge?

At the moment, my biggest challenge is portion control with certain foods such as with cereal.

What do you do to keep yourself motivated?

I look at old photos of myself and think of how far I have come. I also focus on what I need to do to fulfill my current goals.

What are your health goals now?

Increase my muscular strength. Maintain my current weight. I am also currently trying to train up for a half marathon.

Who has been your biggest supporter throughout your weight loss?

My family have been my biggest supporters. They check in on me from time to time and give me encouraging words.

Any advice for those who are just starting out?

Only think about one day at a time. Thinking about how long it will take to get down to your goal weight can be daunting. Also appreciate the little changes, such as losing a pant size or being able to walk an extra 20 minutes. Don’t be afraid to ask for help or support. For exercising I suggest getting involved with a workout class. It creates camaraderie with other people and also helps you stay committed to working out.

You can obviously see that Jim has put it in a lot of hard work to get to where he is now. He knew that he didn’t want to stay where he was and started making changes to achieve his goals. I LOVE his advice about taking it one day at a time. Health starts with small simple changes that lead to big results.

Thank you so much, Jim for being my first feature and keep up the awesome work!

Ode To My Body

May 18, 2015May 18, 2015 / ktbuchs87

Thank you for allowing me to run as many miles as you have. They have made me realize I can endure anything both on the trail and in life.

Thank you for allowing me to try new poses in yoga. They have made me realize I am flexible, both on the mat and in my day to day routine.

Thank you for allowing me to lift heavy weights. They have made me realize I am strong, both under the bar and under pressure.

Thank you for allowing me to walk everywhere. They have made me realize I can use my own to feet to go anywhere, both in my neighborhood and with my goals.

I’m sorry for all the harsh things I have said to you over the years. You were doing the best you could in each situation and I couldn’t see that at the time.

I’m sorry for comparing you to other bodies out there. You aren’t meant to be like any other bodies and to compare made you feel unworthy of all the unique talents you have.

I’m sorry for punishing you when you did nothing wrong. It was my insecurities and skewed views that thought I should fix things that weren’t even wrong.

I’m sorry for the years of hating you and wishing you would change just to fit what I thought was perfect. I missed so much of what was good by focusing only on the bad.

I can’t say that I will always be good to you. There will probably be some times that I struggle to be kind but know that I’m working on it. I’m trying to change my stubborn ways because you deserve that.

I promise to praise you for all that you can do, encourage you to work towards what you are trying to do, and not criticize you for what you can’t do.

You’ve carried me through a lot of tough times and I promise that I will reward you for all the hard work you’ve accomplished.

Thank you.

Advice… With A Grain Of Salt

March 9, 2015March 9, 2015 / ktbuchs87

Like many people, I spend a good amount of time on the internet. One of my favorite sites is Pinterest. I like scrolling through all the recipes, memes, workouts, and numerous other things that people pin. The other day I ran across this written on a pin under the Health and Fitness section: “Honey and cinnamon cleanse every morning, on an empty stomach, half an hour before breakfast, and again at night before sleeping, drink honey and cinnamon powder boiled in one cup water. If taken regularly it reduces the weight of even the most obese person. Also drinking of this mixture regularly does not allow the fat to accumulate in the body, even though the person may eat a high calorie diet.”

Yeah, right.

Just not true

Most people who read that would probably disregard this “helpful” hint and move on to other things. But there are others out there who are looking for any way to lose weight and might cling to this bit of advice as a magic bullet. Everyday I see one thing or another out there in internet land that is just plain wrong, but sounds just good enough to maybe work. There are lists of negative calorie foods (these do NOT exist people!), exercises that will burn 500 calories (maybe if a person is a certain weight/height/body type), and numerous cleanses that promise everything from weight loss to higher test scores (did you know that your body does a fairly good job of cleansing itself every day?).

All good foods, but they do NOT have negative calories

I’m not going to sit here and debunk every single crazy bit of advice that is out there because that would take way too long and you would get bored. I just want to caution you to take any health advice you read on the internet with a grain of salt. Even things that I write aren’t meant to be taken as the hard and fast truth. I am not an expert, I just relate my experiences with you in hopes to help you find your own way. I want you to be careful because I know what it’s like to be desperate when it comes to my weight and body.

I like eating way too much to drink these things for my meals

I was once the impressionable consumer who saw numerous commercials promising that I could lose weight quickly with just one pill! It was like a miracle. All I had to do was take a pill and all my weight problems would be solved. I would finally be happy and look amazing. I bought into the lie. Thankfully my mom found my hidden stash of weight loss pills, essentially just caffeine in pill form, before I seriously hurt myself.

I think I’ll do this instead of that other workout…

Don’t let your desperation cloud your good judgement. I knew deep down that one pill a day wasn’t going to make me lose weight, but I wanted to believe it badly enough to try it. I know better now and I always do my research with any health advice I read or hear. Ultimately you have to do what is best for you and your body. If you’re confused or something sounds too good to be true, dig deeper. Talk with medical and health professionals and make sure that you are helping instead of hurting yourself.

The internet can be a great thing, I mean where else can you spend all day looking at cat photos? But make sure that it isn’t your one and only source for health information. Take any advice you get from the internet with a grain of salt. And a funny meme.