Teaching versus Learning

Being a parent is serious stuff. I take this responsibility on with a smile some days and with white knuckles on others.  When I was growing up, I couldn’t wait to be the adult that could call all the shots. Now I realize that calling all the shots is exhausting and not at all the power trip that I was envisioning.  Part of being a parent, besides drinking out of the coffee mug that says “World’s best boss!” is teaching life lessons to our offspring.  My poor children have to withstand my attempts at taking advantage of every teachable moment that reveals itself throughout the day. This exhausts me so I can only imagine how tired the kids are of listening to me. My hand will be the first to shoot up in a room if asked, “Who here has tried and failed in a teachable moment?”  I have been guilty of taking the easy way out on occasion.  Some days I just don’t have it in me to explain to my daughter that life is not always fair or equal. Some days I just say “No, because I said so.”  I am thankful that sometimes I get that feather in my cap when a teacher or another parent reports that my child has behaved in spectacular fashion when in their presence. After a quick look over my shoulder to be sure that I am the intended recipient of the message, I break my imaginary arm patting myself on the back for a job well done raising our kiddos.  I also wonder to myself when I will get the chance to witness such behavior within the confines of Casa del Kuhel.

As my kids are growing up, I find that they are actually the ones who are teaching me. DO NOT – I repeat- DO NOT TELL MY KIDS THAT I ADMIT TO THIS!!!!  My 12 year old daughter is a budding model, fashion guru, social media aficionado and a new cross country runner.  My 15 year old twin boys are cross country runners, wrestlers and up and coming experts in the areas of all things involving airsoft guns, birds of prey and video games.  This eclectic group of souls has taught me so much over the years about navigating through life’s tough spots.  They have shown grace in times of social difficulty, perseverance in the face of self-doubt, compassion when seeing others in need, humility in times of victory and sportsmanship when handed defeat.    I write this blog post not to brag, but to remind myself that while there are teachable moments everywhere, some of them are for me to learn from and not to hand out.

The point- what is the point of this post and what the heck does it have to do with health and wellness?  There are times to teach and times to learn.  If we are lucky and smart, we recognize take every opportunity to learn. We recognize that although we might know a lot, we have much more to learn. Opening your eyes, ears and mind to new ideas and examples of how to improve ourselves is a vital key to moving forward.  So while it is true that I am a parent and a personal trainer whose job it is to teach, I am forever a student. I know enough to know that I don’t know enough.

I urge you to recognize this in yourself as well. Take in new information. Analyze it. Apply it to your life if it is a good fit. Something I find I have to say to my clients and my kids, “Get out of your own way!” I am in no way equating my clients to my kids.  The only correlation is that I’m trying to make is that I’m often teaching both groups something. Quit trying to tell yourself why suggestions can’t/won’t work.  Be open and you will be surprised at what can happen. The little things you learn and adopt will all add up to big lessons and big changes.  Watch and see what you teach others when you live your life as an example.  You won’t have to tell anyone anything.  Everyone is watching. They will see you changing your habits, your life and your body.  Who knew you could say so much without uttering a word?

I am so fortunate to be surrounded by so many excellent teachers in the form of my kids, friends, family and clients.  Who are your teachers and are you open to learning from them?

Until next time… Live Well!

Toni Kuhel

 

Don’t eat that!!!!

Don’t eat that!!! Cut back on this! Limit that! No. No. No. No. No.  UGH! I’m sure you are sick of hearing all the things you should avoid, limit, cut out, forget and just plain not eat.  I have that list for you too, but that’s not the list I have for you today. Today is all about what to add. This isn’t a long list. It’s just a few of my favorite things to add to my rotation of healthy food choices. I find that if I add good things to my daily intake, there’s less room and desire for those things that scream my name from the back of the cabinet.   So here’s my short list for the day. I will give you a few reasons why you get more bang for your nutritional buck with these items and a source for more indepth info. Once you know what and why, I will give you a few of my favorite ways to get these gems into your diet easily.  Remember it’s not all or nothing. Even if you add just one of these things, it is a step forward on your journey towards health and wellness.

 

Chia seeds – Do not go to your Walgreens and purchase a Chia Pet. Although these are the same seeds, grocery stores sell these as food now. Actually it is an ancient food that has experienced a resurgence as a super food. It is loaded with Omega 3 oils and fiber.  You don’t have to grind them like flax seeds and they are slightly nutty in taste so they are easy to add to recipes without changing the flavor much. If you need more convincing to add them, check out this article. http://healthmad.com/nutrition/the-health-benefits-of-the-chia-seed/  I like adding a few tablespoons to baked goods like banana bread, baked oatmeal, and muffins. Sprinkling them on my morning cereal or yogurt with fruit is also an easy add. Sneaking them into smoothies is a way to boost nutrition pretty painlessly.

 

 

 

 

Kale – This leafy green is great for all the reasons other greens are good for you. It is loaded with antioxidants that may protect you from a whole host of diseases including cancer, heart disease and dementia. At only 18 calories a ½ cup serving, it’s a calorie bargain.   For more specifics regarding the benefits of this awesome green, read this article http://home.howstuffworks.com/kale3.htm . I love making kale chips. It’s an awesome alternative to potato chips. It’s salty, crunchy and totally guilt free. My kids eat ‘em up! Here’s a link to an easy recipe  http://acozykitchen.com/kale-chips/ .   Stir chopped up kale, with the tough center ribs removed, into soups and stews. My very favorite kale salad recipe is a knock off of the Whole Foods kale salad. I measure nothing. I SWEAR my family loves this salad and gobbles it up. We rarely have leftovers.

Lots of kale, tough ribs removed and finely chopped

Just a small handful of dried cranberries finely chopped

A small handful of nuts (whatever you have) finely chopped

Tomatoes – you guessed it – finely chopped

Lemon olive oil or equal parts lemon juice and olive oil mixed

Salt and pepper

Toss and let sit in the fridge for a while to let the flavors come together.

 Eggs – These little gems have been given a bad reputation in the past. People have been avoiding them and removing the yolks believing that they were unhealthy.  Eggs are not bad for you, in fact they are great for you. They may reduce your risk of cancer, repairs muscles after workouts, can help you feel fuller longer resulting in weight loss, and they are delicious. Need more detail to convince you, read this article http://www.womenshealthmag.com/nutrition/benefits-of-eggs#axzz1meSvBhgU .  One easy way to get some eggs in your belly during the week are to boil a dozen eggs at the beginning of the week. Peel them all and store them by putting two of them in a ziplock bag with a little salt and pepper. You’ll be able to grab a bag from the refrigerator easily for a quick breakfast or snack. Of course you should add a fruit or vegetable to round out a meal.  My family has a new favorite recipe and it is easy peasy to make ahead or to feed a crowd. Breakfast sandwiches made in muffin tins can be found at this link   http://allthingshomie.blogspot.com/2011/10/easy-breakfast-sandwiches.html .

 

 

 

These were just a few of my favorite healthy add ins.  If you try to think about adding in healthy options rather than thinking about all the things you have to or should give up, you may just find that you can do this!  It makes sense to eat the “healthy” food first. This leaves less room for the things that dance around in your head when you are starving.  Chia seeds, kale and eggs are not hard to squeeze into your menus.  You may even find that they become family favorites. Chia seeds are something I put in meals and no one notices.  Kale salad and eggs are things my family craves. Just try a few add ins and see what happens.

Until next time…live well! -Toni Kuhel

 

 

Do you measure up? Who cares?

Comparison

It used to happen back in the day. Picture lining up in the neighborhood as team captains choose up teams for kickball, Red Rover, dodge ball, baseball, capture the flag or (insert your favorite team game here). If you are too young and haven’t had this experience, let me tell you, it was nerve-wracking. I was always the shortest and slightest person lining up. I can tell you I was never chosen first, and lots of times I was chosen last.

"I pick......you!"

Standing there amongst my neighbors and friends, I couldn’t help but compare myself. Who wouldn’t?  I mean, we were all standing in a loose knot, waiting for Bobby and Sally to choose the most promising athletes first. It was only obvious to everyone there that they were sizing all of us up. Who is the fastest? Who is the strongest? Who knows the game the best? OOOOOOOMG!!! It was enough to make you forget that you were supposed to be having fun.

The good news is that I no longer have to line up in front of Bobby and Sally. The bad news is that I sometimes pose as my own Bobby and Sally. Before you get the straight jacket, you should read a little more. I will work myself into a tizzy measuring myself up against others. I have all the same questions. It’s just a different era. When I start worrying about how much faster, stronger, smarter, thinner, wealthier, or luckier someone else might be than me, it is total disaster. Let’s face it. Someone is going to be ——-er than you…all the time.

I’m in total favor of healthy competition. It can be what pushes us to be more than what we thought we could be. Beware of that little monster that creeps into your brain that says you don’t measure up.  I battle this monster all the time and some days I win and some days I don’t.  The best way for me to avoid this battle all together is to be the very best that I can be. Competing against myself is the only race that should concern me.  I might be slower runner than lots of people I know, but I strive to better my performance every time I train. I race myself. This is truly comparing apples to apples.

I encourage to you to give 100% effort in everything you do. Be confident in who you are, your abilities, your gifts, and your strengths. You are no longer waiting to be chosen for a team. Unhappiness stems from comparison, so leave that mess behind. This isn’t just relative to fitness. You know this applies to life.

Until next time…live well! – Toni Kuhel

I “ran” a race!

As the registration for the Chicago Marathon 2012 opened this week, it reminded me of the first time I looked at that registration page.  I wonder how many of you are nervously looking at that page or one for a different race.

If you care to look back in my blog you’ll find several posts that cover races of varying distances. When I thought about standing at the starting line for my first 5K, I was nervous. Ironically, this was going to be my first race in preparation for my ultimate goal of my first marathon to take place in Chicago on 10-10-10.   I trained and successfully completed the Turkey Trot by running the entire distance.  BTW, any race with the word “trot” or “turkey” for that matter should not freak anyone out. These are friendly races and a great way for newbies to catch the racing bug.

As I got further along in my marathon training, it became obvious to my almost 40 year old- new to running- post childbearing (twins and one more) body that this was going to be a challenge like no other. I was wondering out loud to a neighbor about this crazy thing I was attempting. She introduced me to a concept by Jeff Galloway. He promotes a walk/run method to training and racing. Check out his website http://www.jeffgalloway.com/ .  Training and racing injury free was my ultimate goal and was I ever excited to know that someone had developed a program for it.

I know there are purists out there that think it doesn’t “really” count unless you run the whole distance, whatever that may be. To those people I say, “Run your race!”   To other people who are on the fence, let me tell you this. I have never participated in a race where a race official  has yanked a racer off the course when they started to walk the course. There are time limits and pace requirements, but all of them allow for the average person to walk parts, if not all, of the race. BELIEVE ME, I walked lots and lots of parts of lots and lots of longer distances. I had the same medal placed around my neck as the very first person who crossed the finish line.

See...my marathon medal matches the Kenyans' medals too.

I am in awe of those of you who can run long distances without a walking break. I have a few clients that school me constantly with their blistering paces and long runs.  I wish I could be a runner that makes it look like it’s no big deal to knock out a long series of 8 minute miles. Full disclosure…I ran one 8 minute mile and it almost killed me (not really, but it was UGLY).  If it is your goal to be one of these runners, you should definitely go for it.  I’m a big believer in setting and making progress towards your goals.

If you are looking to give yourself a little motivation toward getting more activity into your life, maybe a local 5K is in your future. If you have already completed a 5K and are looking for a bigger challenge, dare to dream of completing an 8K, 10K, half marathon or full marathon. Don’t let someone else (unless it’s your doctor) tell you that you can’t do such a thing. You should get clearance from your physician before beginning any exercise/training plan. You know I had to throw that in, and you know you really should do that.

Some training plans that might suit your training style

http://www.halhigdon.com/

http://www.nike.com/nikewomen/us/v2/media/pdf/marathon_beginner.pdf

http://www.coolrunning.com/engine/2/2_3/181.shtml

http://www.jeffgalloway.com/

Redefine “runner” and you may find you are one after all.

Until next time…Live well! – Toni Kuhel

What the heck am I going to feed this family???

For absolutely no good reason, I found myself running around like my hair was on fire. This afternoon/evening just seemed to get away from me. Between picking up my daughter from the library, rushing to pick up the boys from practice and thinking about getting back out after dinner to see a client, I began pounding my head on the steering wheel.  WHAT THE HECK AM I GOING TO FEED THIS FAMILY???  I had exactly 30 minutes availabe to make something out of thin air. I am not organized enough to have anything defrosted sooooo WHAT THE HECK AM I GOING TO FEED THIS FAMILY???

Thank goodness for Costco. As I was driving home and “listening” to the bickering happening amongst my spawn in the van, I mentally took a look into my freezer.

Things I look to include in a meal at the Kuhel house

-low fat, good quality, tasty protein

-good quality, whole grain, tasty carbohydrate

-good quality, tasty vegetable

and this is what I found…

Costco saves the day

All packages have short lists of ingredients and were a totally tasty!!!  All minimally processed and I plunked it down on the table in no time.  I find that if I shop with these principles in mind, I can pull off a meal with little to no planning, even if I had to bang my head on the steering wheel for awhile.

TA DAH!!!! Couscous and quinoa, curried chicken meatballs and organic green beans.

There is good quality conveniece food out there. Just read labels, look for short ingredient lists, make sure it’s tasty! Good luck making it through your crazy days ahead.  I would love to hear what great ideas you guys have to get good food on your tables in a flash. I could always use another amazing idea so bring it on!!

Until next time…Live well!  – Toni Kuhel

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Stepping Out!

Stepping out of your comfort zone can sometimes feel like jumping off a ledge.  Isn’t this why it’s called ” a leap of faith?” The idea can take your breath away, get your heart racing, and make your palms sweat.   What is all this drama all about? It’s the kind of reaction that keeps us from taking risks. It can keep us from being everything that we could be.

Change is good. Isn’t that what old people told us when were kids?  This was supposed to comfort us whenever something changed that was totally out of our control.  As grown ups, it is something we have to tell ourselves  to make it through  those uncomforable shoves out of our comfort zone.

The idea of voluntarily pushing past our boundaries is a kind of self torture. Why the heck does anyone want to venture past their known, cozy life. Why be uncomfortable? Why take the risk? What will happen if I do XYZ? Stepping out doesn’t have to be some huge undertaking. It can be deciding to go to a party where you don’t know so many people. You could try a DIY project that you previously would hire someone else to tackle. Would you dare forego a favorite dish at a restaurant to try a dish the waiter suggests?  The possibility that your life could be just that little bit better..well, that  makes the risk worth taking.

Now what would you risk to make your life a whole lot better???  I know this is a healthy living blog so I’ll have to say that increasing your level of activity and making better food choices is pushing past many people’s comfort zone. I think the risks to your health are far greater if you don’t choose to get out of that cocoon of comfort.

This is what I risk every single time I lace up my running shoes- it's totally worth it!

I’m in the midst of taking a large leap of faith.  I’m willing to risk all those visceral reactions and “oh well” moments for the possibility of doing more, being more, making as much positive change as I can.  It’s all very cryptic, but the details are not the point. This post is all about taking a risk to be a better you.  Are you so comfortable that there isn’t one thing you could better by risking being uncomfortable? Maybe there is something.

Hmmmmm....

Until next time…Live well!

Toni Kuhel

Marathon Weekend

I had a weekend that I will never forget.  It was defined by tears of joy, pride and relief.  Saturday morning was the race that was over 1 year in the making.  My friend/client Jessica had to stop training last year for a half marathon due to medical issues having only completed a long distance of 5 miles.  She was devastated but put on a brave face and dialed her training back and completed a handful of shorter distance races.  We worked hard all year focusing on walking faster with a little bit of jogging and lots of strength training.  The half marathon that was impossible a year ago was a reality for her this Saturday.  I was fortunate enough to be able to accompany Jessica for the last 3 miles of her journey.  Like all first-time long distance finishers, she was battling emotions, pain and fatigue. She never gave up.  She kept putting one foot in front of another.  I left her a quarter mile away from the finish so I could watch her run across the finish line with victory arms raised high.


Tears were flowing from Jessica, her parents, her grandmother and me.  Her eyes are now focused on the Disney Princess Half Marathon in February.  We will be looking to increase her pace and grab yet another medal for her.

Sunday was Marathon Day for my former client Becky and me.  This would be Becky’s first and my second.  I didn’t get to see Becky, but  we communicated via text and Facebook. Becky became a Half Marathoner last year and after she finished working with me, she went on to finish a few more half marathons.  After watching the Chicago Marathon last year, Becky set her sights on participating this year.  She trained long and hard and definitely smart.  The reason I didn’t see Becky on race day is because she started farther up in the corrals with all the fast people because she belonged there.  I belonged in back with the sweepers and that is just fine with me.  She finished with a time of 5:10 on a day that was hot in a field that was crowded. An amazing feat for a first time Marathoner! Welcome to the club Becky!!!

This year the Chicago Marathon had a different feel for me.  My little brother, Rich was going torun his first marathon.

He is a strong, fast runner and I was anxious to see him succeed.  I met him early for breakfast and we walked together to the corrals.  I hugged him and left him with the speedy runners and looked to take my place much further back.  Last year I had Team 40/10 (Julie and
Colleen) to freak out with while standing in the corral.  Not the case on Sunday.

Chicago Marathon 2011 – Sunday, October 9, 2011

I will say that standing in the sea of thousands of fellow runners was surreal.  It wasn’t as hot as last year, but I found myself sweating from nervousness.  I was waiting in a crush of people but yet I was alone. I really missed Team 40/10.  I took the waiting time to go over my race plan and talk myself down from freaking out.  I made the mistake of trying to run the Rock ‘n Roll Half Marathon continuously and paid dearly for it as I didn’t have the gas to finish strong. Knowing it was going to be hot, I realized I had to utilize a 3:00 run/1:00 walk strategy that I had been using for my long and hot training runs.  I planned to run the first 2 miles straight to get out of the initial log jam and then turn on my pacer to remind me when to walk and run.

After the national anthem and the announcement that the wheelchair racers and elite runners were off, we all inched forward toward the starting line.  It felt like a 2 mile shuffle.  It hit me suddenly that I had to go to the bathroom despite having gone twice in the last hour.  Oh well. I had to suck it up for the meantime. We passed piles and piles of discarded clothing and water bottles.  My feet stuck to the pavement as partially emptied GU packets oozed after being thrown to the ground by runners fueling up just before takeoff.  3…2…1 – Go! And I was off.

I started my Garmin which would keep my time. My corral didn’t start running until about 20 minutes after the gun went off and I didn’t feel like doing the math every time I passed a clock.  I was lucky enough to receive a text from Alex to look for him and the kids on a bridge just before mile 1.  I saw them and they saw me. We blew kisses and waved. They yelled and rang their cowbells and shook their precious sign. 

After mile 2 I turned on my pacer and waited for the first beep that would signal my first walking interval.  Beep! And so it went for miles and miles and miles.

Having done this race last year, I knew I could look forward to almost 2 million spectators with signs, noise makers and encouraging shouts.  I took mental pictures all along the way.  Somewhere between miles 5 and 6 it became crucial that I stop for a potty break.  Apparently this was the case for all the runners in line in front of me too. UGH! I stopped my Garmin as I left the course and started it again as I reentered the course. It seemed like an eternity and I panicked as I saw the flood of runners going by while I stood and waited.  I knew this would eat into my chance of bettering my official time from last year, but I was still hopeful.

It took a lot of restraint to listen to my pacer and take the walk intervals.  The miles ticked by one by one. I found a group that was using a similar strategy and I became preoccupied with passing them and being passed by them.  That was the case for a few miles until I lost track of them at particularly crowded water stop.  I stepped in 3 potholes on the course. Each time I thanked God that I was quick enough to pull up and not land fully on a turned ankle.  Any one of those potholes could have taken me out of the race. Along the way I tried to remember when to
look for my friends and family. I was lucky enough to spot everyone I knew except for one that was at mile 22.  I blame a fried brain and tired body for that. I felt like I was passing all those runners that went out too fast. I was sure I made the right decision to run/walk.

This is not what we need at our house. Hiding these NOW!

One of many cooling water stops that saved me on the course.

Although I felt so much better this year, mile 23 still felt  like mile 100.  The heat was not as bad as last year, but I am admittedly a terrible warm weather racer. It became obvious that I wasn’t going to have the PR I wanted, but I wanted a little one at the very least.  I looked at my Garmin and I knew if I didn’t pick it up for the last mile I wouldn’t meet my goal.  So I dug deep, choked back tears as I approached the finish line.  I threw my hands up as I do at the finish of every race.  I looked at my watch and saw 5:58.  Last year I saw 6:01. I got myself an unofficial PR. My official finish time was 10 minutes slower than last year. Such is life.

After the race I heard from my brother that his goal of 4:30 escaped him. He ran the first ½ on pace and suffered terrible leg cramps for the entire last half of the race. He would run 100 yards and stop and stretch and that was how it went for 13 miles. He told me that he was hoping I would catch up and so we could finish together.  He had a huge lead and still finished well ahead of me.  Congrats to Rich for finishing under the toughest of circumstances. I don’t know that I could have done that for all that time.

Although my race was not what I expected or hoped for, the other people in my life experiencing their first half and full marathons made up for it.  After a full night of dreaming about running and hearing the beeps of my pacer, I’m icing my legs and writing this post.  I’m thankful for an injury free race. I’m praying for the racers that were not so fortunate, especially the 35 year old veteran marathoner and fire fighter that collapsed 500 yards from the finish and later died.  It makes me realize that although I am slow, I’m thankful that I can do this crazy thing at all.

My favorite sign of the day…”There will be a day that you can no longer run. Today is not that day.” To all the volunteers and spectators I say THANK YOU!  I’m convinced that no other city could make 26.2 miles of torture such an amazing experience.

Until next time…Live Well!

Toni Kuhel

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