Who will I be in 2021?

me, at 11 years old

I know we could all say 2020 was a hard year. Many people lost loved ones, many lost jobs, many lost their savings, their health. It was just... hard. I know I am not alone in hoping 2021 brings us a bit more peace (incidentally, peace was my word for the year in 2020- and I'll be darned to know that's exactly what word I needed to work on. Because I live my life in a state of artificial peace. I am still working on honest peace).  My dad has been failing in health for the past five years. The end of 2020 is when he truly began his "long days journey into night". At the end of October he went into the hospital, then to a rehab/extended care setting. In the past week my mom has been struggling with the decision to bring him home. He can't get up on his own, he has been officially diagnosed with dementia, he is under a hospice program. We don't know how long he has, but he seems to have stabilized. So, does she bring him home? My brother lives in Florida, I live on the East Coast of Canada, and they live in Illinois. It's not an easy decision. I have been told, I can't control any of this- and that is true. I cannot control it. I have no say in the decision, I am a support as much as I can be, but I am not the prime decision maker or care giver. So worrying about it won't change it. 

My work situation, which I usually love, ended 2020 on the sourest of notes. There have been issues with a certain member of our staff. Just one person, but it's a biggie. Hopefully we will get support in dealing with this in the new year, because if we don't, I fear what my beloved school and staff will do. I can't control this situation either, I can only do my part.

Then there is what is happening in the US. That is totally out of my control. 

My thinking is always, "I can't control that, but what CAN I control?" and then I do that. I need to think about that in order to move from worry and fear to peace. 

So, instead of worrying about things out of my control, I am beginning to look towards 2021, and what I want for my future. As I have listened to others talk about their future plans, they all did one thing first- they looked to their past. You can't move forward until you've seen where you've been. So, here's to 2020 and my "wins".

My 2020 Wins:

-I lost 25 pounds, and kept it off. I hit a point in my weight where I was just not happy with myself. I didn't like how I felt. So I went on a 1200 calorie diet for two weeks (that was all I intended to do, never more than that) to jumpstart. Then I added 400 calories to that. I found that it was all about the calories, and that 1600 calories didn't leave me starving. Through that, I ended up losing 25 pounds. I have about 10 more left to go, to be at my goal weight, but losing that amount while in the middle of menopause and a pandemic taught me that I can do it. That, for me, weight gain isn't inevitable, it's a choice. And I choose count those calories so I can eat what I like.

-I learned to run again, and to enjoy running. Over the summer of 2019 I hurt my knee, and, like a good runner, I kept on running on it. It got to the point that I could barely finish my half marathon that October. By November I decided I needed to go to physical therapy- especially since I could barely walk up stairs by this point. I thought I'd never run, never wear heels again. But, thanks to a wonderful therapist, I built up strength in my leg and was running again in January. I worked my way up to running 5K on my treadmill, and by that point, it was nice enough to start running outside again. Slowly and surely I worked up to my goal, being 10K ready. I am there now- if you told me there would be a surprise 10K next weekend, I would be ready to run it! I have a great group of teacher friends who have been with me on this journey, and we help each other along. Finding a group was a big deal for me. I never thought I wanted to be a group runner, but the motivation they spread only makes me better.

-I joined a group (fell into, honestly) a group of kindergarten teachers who I admire and we have formed a bit of a support group. We meet once a week via Zoom, and I can honestly say, these people have improved my teaching. Most of the time I feel like the goofball in the corner, they seem so accomplished. They are authors, and teachers of the year, and teaching coaches, and so learned! And I am sitting over here going, "I like to play...?" But they have inspired me and pushed me to grow, to try new things, and to not be afraid of them not working. 

-I taught during a pandemic. I transitioned from face to face teaching to online learning, and back to teaching face to face again. I am teaching in a pandemic. None of us have ever taught in this situation before, hopefully we never will again, but teachers know how to step up to the plate and hit the ball out of the park. We learn to ignore the talking heads who are looking for a dramatic story, and we do our job. We aren't perfect, we wish people would step back and realize that all is not lost, we try, but we don't fail. Because any learning is success. 

-I mentored a student teacher. I have always wanted to have this experience, I did it in my past life as an early childhood educator, but never in a school system. This year I learned that, while I enjoyed the experience, it is very hard for me to give up control in my classroom! But I enjoyed learning from her, and I believe she learned from me, as well. 

I went from, 2020 was nothing special to realizing I have had some accomplishments this year- even if I never planned on them. Heading into 2021, I want to be more intentional. I want to write down exactly what I want to see happen. I have given myself 3 areas, 1 goal per area:

-Health/Fitness:

Learn to do 10 Push Ups. Though losing 10 pounds is still on my list, it is a holdover from last year's goal. I am kind of cheating, I know, but my main goal health and fitness-wise is to be able to do 10 push ups. That may not seem like a lot. But I have never been able to do a real push up. It is something that has eluded me all these years. So, my big goal is to figure out how to do a push up, and to be able to do 10 of them. 

-Work:

Start a podcast with my students. I have been talking about starting a podcast with my students for a few years now. This is the year I will start one. In the coming week, I will sit down and figure out "how" to do it, so that when I start back to work in January, we can hit the ground running. 

Personal:

Blog consistently. I want to spend more time writing and less time wasting it on social media. I realize, technically, a blog is social media, but this is more personal. I have no idea how many people actually read my blog (I've had posts read by hundreds, and posts read by 4), but I'd say it's less then 10, lol! So it isn't really social if no one comes to play, right? But the thinking and planning and writing down. That's the habit I want to develop. I want to post once a week. 

And, finally, a habit I have done for a few years now. I always choose a word of the year. Some have stuck, some have been lost along the way, but every one has made a change in my life. Notable ones from the past include trust, hope, peace. This years word is one that, on the surface, might not be so radical or groundbreaking, I am a teacher after all. But it is a theme that I have in my life, and one that I am hoping I can fine tune.

2021 Word of the Year:

Know. 

Here is to 2021, for all it will bring us. May we learn to live in it, and grow from the knowledge it sends.

Peace for 2020,

Carrie

Get yourself some people. That is all.

Yesterday I had an existential crisis. I knew today's weather was sketchy, so I tried to do my run. But I honestly could not get my feet to run. I tried, and just quit. I came home and told my best running people, and they told me all the right things:

Rest.
It's ok
Take a break 
You're still good.

All the things I would have told them. So I did. I spent the day traveling around the Island on an adventure. I came home and watched Christmas movies. I went to bed thinking, "Maybe I'll run tomorrow, maybe I won't. Either way, it's OK." 

I woke up today with a renewed spirit. I made it out, in the slushy mess, and I ran. My winter pace is solid, lol- a pace that's slower because I'm dodging ice and puddles. It felt so good to get out. 
Moral of the story: get yourself a group of people who understand. Whether in real life or online. You sometimes need that kind of encouragement. 

But, you know what else you need? You need to wear the right kind of shoes, lol! Time to switch up my running shoes to my all weather trail running shoes!

Happy running! Even if you aren't running, get outside and into nature- it's good for the heart, soul, and mind. 

In the Middle

I came to the woods to sit, and to think. My thoughts swirling around in my head like a martini, being shaken, not stirred.

My father is dying. 

To be fair, he's been dying for a couple of years now, but it's the middle of the end. Not the beginning, not the end, but the never ending middle.

Things you know about death and dying are no longer theoretical when you are in this position, and no one can tell you what it's like until you get there. 

Like how you're walking through a fog, but you're constantly aware. You don't register much, but then again, you register everything. 

Like how you truly can compartmentalize. You can go to work, laugh, go for drinks, go out of town, live in the moment, and all of that, but it's ever so exhausting. 

Like how you think you have it all under control, even if you carry all of your stress in your neck. (You just need a new pillow, right?) But one mis-worded text that is inconsequential can send you to the bathroom at work, sobbing. Then you have to tell your co-workers what's wrong, and you get their sorrow and sympathy- and that's the last thing you want. And now you're just embarrassed for over-reacting. 

Like how you find out they're moving your dad to rehab, and your mom is over the moon excited. But all you can think is, still? The ups and downs, the ebbs and flows. Those are what both sustain and kill you at the same time. 

No one can prepare you for how exhausting it all is. Because it goes on for so long, all of it just creeps up on you, and then it falls back into the shadows. But you know it's there, waiting to jump yet again. Over and over, in and out, back and forth. Constantly.

You still forge ahead, because life carries on. And you've got work to do. 

Neighbors, Apple Trees, and Beautiful Mornings

I have an apple tree in my front yard that never fails to provide an abundance of apples. The problem is, you wouldn't want to just pick an apple and eat it. However, you can definitely use them to create a variety of apple dishes. My neighbor, Deb, came by about 3 years ago asking if she could pick some. I told her, not only could she pick some this year, but any year, and to help herself! This morning, while I was sitting in the quiet and enjoying my morning coffee, there was a knock on my door, which is odd in the daylight, let alone at 6 AM. I opened it, and there was Deb, with some apple jelly made from the apples on my tree. What a thoughtful gift!

I think today is going to be a good day.

#neighbours #appletrees #beautifulmornings 

Reading, Again and Again

We are slowly making our way through Lucy Calkins' Readers Workshop book, "We are Readers". I have been trying to get my students to understand the idea that readers re-read books, and that reading a book is more than just flipping the pages after a quick glance. They haven't been buying this concept. So, as an object lesson on the importance of this, I had the students to draw a map of the back playground where we've been playing this week, making sure we put in as much detail as we could remember. Then told them we were going to go out to see how well our maps matched up to the playground.

Before we went outside to check our maps we discussed them as a whole class. The one piece of equipment we all remembered, and it was the first thing everyone said, was, "The big slide!" This is a big climber fort with a really long slide. It takes up half of the play area- impossible to miss.

We then took our maps and went outside to compare what we'd drawn with what was actually there:

When we got there, some of us discovered that we actually remember a lot about the playground, some discovered that they missed a lot on the playground, but what we all learned was no matter how much we remembered, there was something we missed. And that is the point of reading, and re-reading texts, because we don't always get the full picture the first time through.

This activity, while focused mainly on the idea of reading and re-reading combined  mapping, visualization, movement, creative development,  reading, and writing into one activity, plus, the kids were able to get up and get outside. But, the best part was coming back inside to deconstruct what we'd learned. The students really grasped the main idea- we may think we've seen it all, but there is always more to see and learn. 

Orange Shirt Day

Today in Canada we wore orange shirts to remember #everychildmatters. We honor and pay respect to the 150,000 Indigenous children who were forcibly sent away from their families. 2,800 children died, the others scarred for life. The last school closed in 1996- this isn't ancient history. It's real, it's fresh, and it must never be forgotten. 

I love this version of the song, and so fitting right now. 

Blackbird singing in the dead of night Take these broken wings and learn to fly All your life You were only waiting for this moment to arise

Blackbird singing in the dead of night Take these sunken eyes and learn to see All your life You were only waiting for this moment to be free

Blackbird fly, blackbird fly Into the light of a dark black night

Blackbird fly, blackbird fly Into the light of a dark black night

Blackbird singing in the dead of night…

Sometimes we just need to be made aware...

 

We've been in kindergarten for a month. We have settled into a routine and the newness is starting to wear off. Now is when we need to put into practice the lessons of kindness and caring, that we've been talking about since day 1. We've been singing the songs about peace in our fingers and love in our hearts. We've been reading the books about being a good friend. We've been watching videos with catchy tunes about being kids who are kind. But now is when we are learning to take what we know and put it into practice. 

We know what the expectations are, about being respectful, responsible, and really fun to be with. When asked, we can tell you that we want to treat others the way we want to be treated. But when push comes to shove (quite literally), all of what we "know" doesn't matter. Because our first instinct, in many ways, is to strike out. That is where my class of 17 is these days. So, after a Monday of too many tears, we decided we needed something more than just songs and words.

We have been talking about being "Everyday Heroes" (link at the bottom). We want to be that. We want to be kind, I am convinced of that. But it isn't always easy in the heat of the moment. Plus, I am convinced we don't always realize how many times we strike out at others. So, today we had a different approach.

I've been using the See...Think...Wonder approach to learning, so I thought I might try it today when talking about our hands. We all spent some time looking at our hands, really looking at them. Then I asked them what they saw. It was so interesting to hear their answers: skin, scratches, lines, freckles. They really did notice their hands. Then I asked them what they thought about their hands, and again, I was not disappointed with their answers: germs, dirt, nails, they wiggle. Then I asked them what they wondered, and we came up with wondering what our hands can do. I put all of this on to a visual to hang up. I made sure to emphasize that nothing our hands can do are "bad", but that some things are better choices than others, because, honestly, there are times when pinching, hitting, and making a fist are good things. 

I had two friends today, in particular, that both really struggled with being hands on and hitting when they were frustrated. Because I am a firm believer that in kindergarten much of the things we may consider "discipline problems" are less a problem and more of a lack of realization of how many times we actually do something, I pulled the two into the hall individually, and we talked one on one about our hands and the good things they can do. Then we spoke of some of the harmful things they had been doing that morning, and I told them that I had a special certificate I wanted to give them if they can make it through the day without hitting anyone else. In order to keep track of this, I traced their hand on pieces of paper and set them aside, with a pencil. I told them that if they can make it through the day without needing to put a mark on their paper, they would get a "Helping Hands" certificate (kind of bribery, I know, but work with me here. I am not putting too much emphasis on the certificate, per se., but I knew this would be something they would think was pretty cool).

As suspected neither one made it too far into the morning without having to put a mark on their paper. But, instead of it being a day like Monday, where the hitting was at a level 3 def con, this was the only instance of hands on- for the entire class. Both were quite upset with themselves, and you could see the determination in their faces to find new ways to compromise and work together. Tomorrow will be another day, with a "clean hand" and a chance at that "fancy" Everyday Hero Helping Hands Certificate! 

Today was a success in a few ways. It got us, as a whole class, to really look at our hands in a different, more specific way. It made two boys more aware of their own actions. It sparked a conversation about what kindness really means, and it helped us assimilate what we know into how we behave. Sometimes we don't realize how often we need to be spoken to, especially when we are five and brand new to school. Sometimes, instead of a lecture, we just need to find ways to be made aware of how often it happens. 

Every Day Hero- Aloe Black

Looking Through Rose Coloured Glasses

Sir Ken Robinson gave the most popular TedTalk of all time, Do Schools Kill Creativity In it, he explains that, yes, schools do kill creativity. It's an amazing talk, one I whole heartedly endorse, one I refer to frequently. His talk was very thought provoking. We lost Sir Robinson this past summer due to cancer. 

Today, on my walk, I was listening (again) to Michelle Obama read her book Becoming. In chapter 4 she talks about her childhood, her neighborhood and her school. Her experiences growing up mirror mine in many ways- the gathering of family, playing in the neighborhood, walking to a school not far away from home. I don't know if it's the death of an educational figure, listening to the book, the end of my summer, or Covid19- chances are all of these are the culprit- but apparently this last full week of my summer break has me in a melancholy mood. I'm starting to sound like my great aunt and uncle, "Back in my day, schools were better. Music was better."

I was a child, I know, so my memory is perhaps not 100% accurate, and I know the 70s were not a perfect time. I know vast portions of our society did not have the advantages I did. I do not want to return to that time, per se, but I think back to schools, to my educational opportunities, and I can't help but think we've lost something along the way.

The 70s were a time of neighborhood schools, people knew who lived next door, kids could be out from sun up to sun down. I walked alone to the gas station on the corner to buy a bottle of pop and a candy bar for .50, or my friends and I would ride our bikes a few blocks in the other direction to the "Little Store" where we bought penny candy. There was a local park with swings, a sprinkler that went all summer long, metal slides and climber. It was nothing for me to walk the six blocks to it alone. We had freedoms that we took for granted. Younger generations will never know what the streetlight coming on means to us. The same goes for school.

When I was in the fourth grade, my classroom was in the area surrounding the library. It was called "the pod" and there was an open classroom concept. We had dividing walls between each class, but they were open to the library. As a student, I don't remember being distracted by what was going on in the other classes or the library. I don't remember it being too loud. But I do remember the freedom we felt to get up, move around, work in groups. We went from having individual desks to tables. Group work was the norm. It was like the kindergarten idea, only for older children. 

Speaking of kindergarten, it was a true child's garden. We played, we made crafts, we had a short rest time and snack time. It was a half day, play based classroom and the favored "centre" to play in was a wooden climber in the middle of the classroom. Yes, a wooden climber where we could climb up, do flips over, walk across the ladder. When we made choices where we would play, we chose a colored string- the color for the climbing center was black, btw. I still remember this almost 50 years later.

Three quarters of the way through 4th grade, my family moved and I started a new school. A different set-up than the open classroom concept, but definitely the same teaching attitude. I think it was when I was in the 5th grade (but it could have been the end of 4th) that we took part in a city-wide program called "Free to be- you and me" based on the Marlo Thomas album and television special (https://en.wikipedia.org/wiki/Free_to_Be..._You_and_Me). We all piled into school busses for a week (maybe two) of full on arts education, with a strong side over of old school feminism. Pretty sure that wouldn't go over very well in todays climate. It truly makes me sad to think of how good I had it growing up and comparing it to now. We can't go back in time, but do you think, in some ways, education can?

We are currently in "uncharted territory" (I hate that term, but it is fitting in the context of modern education in the time of Covid19). Some of us are teaching virtually, some are teaching face to face, some are in a hybrid model. Those of us teaching face to face are learning to balance what is best for the physical health of our students and their mental/developmental health. Because of, or in spite of this, we have a chance to reset the trajectory of education. I have my masters in 21st century learning. Most people automatically think "technology", and that is a part, but it is so much more than that. Technology

is more like a tool for 21st century learning, it is not the driving force of it. What it is, is encapsulated by what is known as the 4C's of 21 Century Learning:

Critical Thinking

Communication

Collaboration

Creativity

Whether we are teaching face to face or virtually, we can include all four of these into our lessons. Now is the time to step up and truly think about each of these in relation to our lessons. 

Are we teaching our students to think critically? This is hugely important right now- as too many of us seem to have lost that ability. We must teach students to sift through all of the information that is available to them. In this age of information, we are inundated with so much. Add to that the algorithms that Google and other search engines utilize, which narrows our search to "similar" links, and we find ourselves in an echo chamber. We need to teach students to critically think about what they have read, and figure out ways to find opposing voices. 

Are we teaching our students to communicate appropriately? Another lost art in this current age. The computer is just one way we can do this, but that is only one "language" of many (see https://reggioemilia2015.weebly.com/the-100-languages.html) In a conversation about children in this time, Carla Rinaldi also includes technology as one of the languages (https://youtu.be/EKqXLbBvR00). There is a common "meme" I have seen floating around social media: "Social Media has made too many of you comfortable disrespecting people and not getting punched in the mouth for it..."(https://images.app.goo.gl/B7bQimqLumsaQpTAA). While I don't advocate physical violence, the sentiment is true. We live in an age where people hide behind keyboards and say whatever comes into their minds, without consequence. We need to teach our students how to communicate, and that includes listening to others points of view, and with empathy. 

Are we giving our students time to collaborate? As educators, we present material to our students, but it is through collaboration with each other that it begins to make concrete sense to them. Even when working virtually, students can be given the freedom to discuss and explain, they can still collaborate. The toughest thing for many to do is to let go and trust the learning that happens between students. But that is where the meat and potatoes happens. We must be available to help correct any misgivings, but we also need to remember to step back and allow them to work that out for themselves.

Are we allowing for creativity in our students? Are we giving them time to create, musically, artistically, writing? We can't merely spout off "the facts" and expect a well rounded individual (sorry conservative friends, but education is more than the filling of a pail). We need the arts to help us make sense of the facts. And, as a side note, math, science, and art are inextricably linked.

We cannot go back to the 70s nor should we want to. But the 4 C's are the perfect vehicle to bring education into the 21st century. Teachers need the freedom to incorporate this into their lessons. Scripts are great in order to illustrate how a lesson could go, but if it doesn't come from the heart of the teacher, then they are merely going to be clanging gongs. And, who listens to a clanging gong?

I am too old to have children in school today, but someday I hope to have grandchildren in schools. I want for them, what I had. I want kindergarten to be a truly play based experience, I want their teachers to have the freedom to introduce them to things and ideas I cannot. I want them to be critical thinkers, because a critical thinker is a person who is free from the shackles of other peoples opinions, a critical thinker can sift through the bias  and get to the source. I want them to be able to communicate to others in a variety of ways, and in such a way as to communicate respectfully and with confidence. 

In order to teach for the future, perhaps there are things from the past we can utilize. We desperately need to figure out a way to teach in a way that does not kill creativity, but one that finds what each child needs and helps them to capitalize on that.

Call me idealistic, and tell me I have on rose colored glasses, but I think we can do this. We can be 21st Century teachers, and we can change the course of education for the better! We owe it to the next generation. 

On Fitness and Well-Being

*disclaimer- I am not a trainer, I am not a doctor. I am a kindergarten teacher. I'm just sharing what I have learned and what has worked for me for fitness and weight control (not that anyone asked, hahaha). Please always consult a physician, and do your own research. Make your plan *your plan*! 

ON FITNESS AND WELL-BEING

I have been active all of my life, in one form or another. But I have found in the past few years, being active just isn't enough. I'm "of a certain age" and now, more than ever, it has to be more than just how much I move my body.

I was one of those "lucky ones" who could eat pizza every night and not gain an ounce. I lived that way up until I was about 35. That's when my metabolism said, "Your turn!". So I discovered I needed to up the fitness ante. And that worked great- until I hit 50. Then menopause started looming large, and it didn't matter how much I moved or lifted, I had to start being conscious about what I put into my body too.

So I have had a long road to get to this point in life, but I feel like I've finally hit my stride, both with fitness and nutrition. I'm a kindergarten teacher, not a fitness guru, but I do like to look and feel my best. 

Here's what I do:

I work out every day. I do some form of cardio every day. I count my calories every day. It's that simple. As a teacher, my schedule changes by the season. In the summer months I can do my workout and my cardio one right after the other. During the school year, though, it's a bit more tricky. Right now I do my workout first thing in the morning, and I do my cardio on the way home from work. Sometimes that might change, but I find doing cardio at 5AM really tough- and we have some aggressive coyotes here, so I am kind of paranoid they will eat me if I am out running or walking at that hour.

 Let me break each one down further: 

1. I work out every day

Thanks to women like Pahla B. from Pahla B. fitness and Dr. Stacy Sims and her book Roar, I have learned that cardio alone isn't going to do it for me anymore (But Carrie! you say. You have a whole step on cardio! Yep, but more about cardio in the next step). I must workout with weights or with body weight every day (ok, I might take off one day- Saturday or Sunday). And, thanks, again, to Pahla B, I know that I need to push one day, work moderately the rest, and do a mini "abs focus" for core strength once a week (10-15 min). 

What that means is one day a week, I lift really heavy (for me) things. The other days I lift moderate or light (for me) things, or I do yoga. Because of the beauty of the internet and YouTube, there are so many videos we can follow along with- even if it is just to get to that point where we know what we need to do. On the days I run, I will do a yoga flow video from Yoga With Adriene on YouTube. On the other days, I will do 1 push day video with Pahla, and 3 moderate day Pahla videos (or some dvd's that I already own). I like to follow a video because I know exactly how long I am doing something, and I don't have to think about what to do next. Someone else has already done that work. My life as a teacher is busy enough, I don't want to add more work. Thank you 21st Century! Thank you technology! In the words of that epic rock group Styx: Domo arigato Mr. Roboto. So, thank you very much Adriene, Pahla and Stacy- my three internet best friends.

That's my first step. Pretty easy- put on YouTube, find a fitness instructor I can relate to, press play.

2. I do cardio every day

Yes, according to both Pahla and Stacy (I have listened and read so much from these ladies I feel like I am on a first name basis with them), I do not need to do cardio to lose weight. And, in fact, too much cardio and not enough weights will actually hinder my fitness and weight gain/loss. That statement hurts me to write because I LOVE cardio. I love to walk, hike, run, you name it! I love that feeling of accomplishment I have when I do these things. And that's why I do them every day. Dr. Stacy says, "if that's your soul food, do it!" And it is. My day is not complete without at least a 5K walk. It clears my head and keeps me mentally grounded, especially after a tough day in the classroom. Nothing helps get me back to me then a brisk walk or run. 

Here's my daily plan- I run 3 days a week: 1 5K, 1 8K, and on Sunday a 10K. I used to run half marathons, and that was fun, but it isn't fun for me anymore. I can't even bear the idea of training for another half. But 10K- that's my jam. And, since I am a woman of a certain age, that fits quite nicely into my fitness and well being regime. I know that my cardio is for me and for my headspace. On the days I don't run, I will walk 5K or I will hike. In the winter, when we have enough snow, I will snowshoe, or if it's a run day I will either run on a trail that goes through town (and is plowed on a regular basis) or I will run on my treadmill. 5K on my treadmill is good though, anything over and I am bored! But I have come to love running that 5K when I must run inside. 

I do try to plan out my fitness for each week. Below is a sample calendar of what I do, you can see that I don't fill it all in at once. I plan one week at a time. Whatever works best for you, though, I say do it. Maybe even planning like this is more than you want. You do you, Boo.  I try to find videos I want to do in advance, if for no other reason than I don't want to sit going from video to video looking for the "right" one. But, if I get to the day and don't like the video I have pre-chosen, I can find another. Nothing is set in stone in this cut and paste world.

August Fitness

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3) Push Day: Love Your Body 25 min Strength	4) Run 5K https://youtu.be/hoGJXCg5yb0	5) Moderate: https://youtu.be/nkHc_WFUmd0	6) (or  do Friday) Run 7K  Fartleks   Yoga: https://youtu.be/plL13JF5BHA	7) (or Do Thurs) Moderate:  https://youtu.be/Bfpqd2P0hWc	8) Video/ Mini-abs workout	9) Run 10K https://youtu.be/hoGJXCg5yb0
10)  P Day https://youtu.be/8pXRzXXuxxc	11)  5K intervals Yoga: https://youtu.be/b1H3xO3x_Js	12) Moderate https://youtu.be/aP1rhJjgBco	13) 8K hills Yoga: https://youtu.be/H4dVbaLqg84	14) Moderate:  https://youtu.be/Til-YVEBZfw	15) Mini-abs workout: https://youtu.be/SkH0nxbTaT0 hiking/walk	16) Run 10K Yoga: https://youtu.be/nzCMptGGZt8
Push Day 17	18) 5K Intervals Yoga: https://youtu.be/BPK9WNtpBgk	19	20) 8K hills Yoga	21	22) mini-abs	23) Run 10K
Push Day 24	25) 5K intervals	26	27)8K hills	28	29) mini-abs	30)10K run
Push Day 31

3. I count my calories:

This is the simplest and most boring bit of advice, and never the one we want to hear. In the end, though, it comes down to only putting into my mouth so many calories a day. I don't even really worry too much about what kind of calories they are, just sticking to a certain number helps for me. I do find if I drink alcohol too many days, even if I am under my calorie count, it will impact my weight. So I try to only drink on the weekends, and then only a drink or two. I like to have fun, but I don't like the after-effects. 

There are plenty of plans on the internet to follow if you are interested. I noticed my weight was getting into a place that made me not feel so good about myself, so I wanted to jumpstart some weight loss. I found a 1200 calorie plan that I did for 2 weeks just to get going. Now I am trying to stick to 1500-1600 calories a day (still trying to lose just a few more pounds). If weight loss is something you're interested in, I suggest finding out what your ideal weight should be, and finding a plan to help you get there. I don't have too many health considerations like others may have, and I would never want to speak for anyone! But the research is there, and a simple google search will point you in the right direction. 

I don't like breakfast, never have. I like brunch though! So I usually have a cup of coffee first thing, but rarely eat food before noon (unless I'm out for said brunch). That's me. You may need that morning meal- eat it! I find it isn't so much about when I eat, just how much, and I'd like to save my calories for food I enjoy. There are times, especially in the winter months, when I will make some oatmeal for breakfast- I put in apples and cinnamon, but no sugar or butter. In the summer months, I'm definitely fine with waiting until noon for my first food of the day.

Extra Points:

- I drink my water. For me, that's 90 oz a day. There are sites on the net that help you figure out how much water you need each day, just like they help with your calorie count. I have a big jug I fill up every morning, I slice some kind of citrus fruit to put in for "flavour", and I stick it in the fridge (when I am at work, I fill it up there and stick in in the fridge). And that's what I drink all day. I will also have some coffee or tea, but I don't count those towards any water intake. The days I don't get it all in, I can tell the next morning! People often say they love diet pop, etc. What I discovered is, it wasn't the flavour I missed, it was the bubbles. So I bought a Soda Stream- this made a huge difference, not only price wise and can wise, but it gives me a little extra zing for my water when I need it. It's also nice to have a fizzy water with supper, especially after drinking plain water all day. And on the weekends I can use it for a scotch and soda or a vodka and soda. 

-I try to get at least 7 hours of sleep each night. Not always easy to do, but sleep does matter.

-Getting in 10,000 steps a day doesn't really matter, except it kind of does. In other words, steps alone aren't going to help, but it is a part of having an active life. So I don't worry too much about how many steps I take, but I do keep a mental note.

-Work on your balance now! Whenever you get the chance- doing dishes, cooking, emptying the dishwasher, try doing it on one foot- and switch feet! Work on your balance now, so that you will  have it when you are in your 70s and 80s and beyond!

-I add vegetables to pretty much every meal. If I am having pasta, I will add some zucchini noodles or spaghetti squash to the pasta (because I still love me some carbs!). I find it never hurts to add another vegetable to anything.

-I use the health app on my phone to count my calories, my steps, my water, and my sleep. I don't need to track my activity, because I know I will get that in each day. It's nice to see how many steps I've had (but see my point above about getting in steps).

-Just because you run/walk/hike every day doesn't mean you don't need to strengthen your glutes and legs. Actually, you need to focus more on these in order for your body to do what it needs to. I didn't and ended up hurting my knee. After a couple of months of physiology, I was able to get back to running, but the importance of strengthening my legs was not lost on me. My knee is almost back to 100%, and I've learned that when it comes to knee injuries, it's really weak leg injuries. So, do the leg work.

That's it! That's what I do. I hope you can glean something from this for yourself. It isn't about weight loss, it isn't about how much we can lift. It's about feeling good, and looking our best. It's about longevity in life, and being ready to seize every day!

Carrie

Check out these sources:

Dr. Stacy Sims, PhD

Pahla B. Fitness

Yoga With Adriene