40 days towards better health

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Rather than “give up” for Lent, consider adding something healthy like a family bike ride for 40 days.

Lent, which began last week, is the 40-day period leading up to Easter when Christians pray, fast, abstain, and give penance to honor Jesus. In my house, it sets off 40 days of my eight-year-old son asking “why do I have to give something up?”

So this year I decided to take another approach. As opposed to giving something up for 40 days, like dessert or video games, I decided to add something for 40 days – exercise and better eating habits. While my family is generally active, we tend to hibernate and stay inside during the cold winter months, so it isn’t as easy to exercise. Well, that is going to change this Lenten season.

Here’s the plan

On Ash Wednesday, my son and I have started exercising together four days a week and the other three days we cut out dessert. I am not suggesting that either of us sit on the couch the days we aren’t exercising or eat in excess the days we aren’t passing on dessert, but I also know that like any behavior change, you have to set realistic goals so you don’t get discouraged. Our plan is to take baby steps.

I’m looking forward to the time together of just the two of us, with no distractions. We can go on bike rides or take a walk or go in the driveway and shoot some hoops. As for skipping dessert, both my son and I have a sweet tooth, so this might be harder than the exercise, but we will be there to support each other (and hey, if I shed a pound or two all the better)!

When the 40 days are over, I am hoping that my son will have adopted some of our Lenten habits and want to go for a bike ride with Mom instead of playing his Wii, or realize that he doesn’t want (or need) dessert after every meal. But what I hope he values more than anything is that we did something beneficial for our mind, body and soul – and we did it together.

Is there something you’ve decided to do (rather than give up) for Lent?

Melissa

I am a senior disease management coordinator at IBX. I’m a working wife and mother of two trying to make healthy choices for myself and my family. I don’t take myself too seriously and I can almost guarantee there will be ice cream binges, skipped workouts, and the occasional parental freak-out along the way and I hope you will join me for the journey as I take it one healthy step at a time.

Reflections on the New Year

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This is the last Walk the Talk post written by Stephen, who passed away in late January 2013. He was 35. He worked as a copywriter for three years at IBX, where he was admired for his compassion, intelligence, and sense of humor, traits that are clear in his posts for this blog, including his author bio. As shown in this post that looks ahead to the new year, Stephen had a unique and thoughtful approach to life. Here he shares his habit of reflecting on his health and happiness before deciding to make any changes. He makes sure to include some humor, something he always cared about and took the time to do. Thank you for reading this post, which we share to honor the work of a wonderful writer and a cherished friend.

December 31 is one of my favorite days of the year for two reasons which have nothing to do with parties or Mummers. (Truth be told, I have an irrational gut-level fear of the Mummers and all the fancy brigades, strutting, and dancing.)

What I like most about New Year’s Eve is the chance to reflect on the year that’s passed and the one to follow, and how I am at that moment poised between the two years. It’s a time for assessment, reassessment, and goal planning, the perfect opportunity to check in with myself to see if I’m happy and healthy.

If I don’t like the answer, then it’s also the right moment to see if there is anything within my power to change that answer. If I do feel happy and healthy, it’s a time to feel grateful and to reflect on what I can do to carry that good feeling into the next year.

The Missing Word

You probably notice that I never mention resolutions. There’s a good reason for that — I hate them. I hate the artificial deadlines, raised expectations, and stifling pressure. Perhaps it’s my severe Protestant roots, but resolutions invariably become an open invitation for self-criticism because I start wondering why these goals aren’t being achieved faster or why my willpower isn’t as steely as I believe it needs to be.

And if I don’t achieve my resolutions? Then I get the gift that keeps on giving all year round: guilt. And I’m going to bet that I’m not the only one who is generous with this present.

My plan for 2013

Little things. That’s all I’m hoping to do this year. I’d like to have more leafy vegetables, less fried food, and maybe master a slamming make-at-home mac and cheese. But even if I never eat a bunch of kale and if my mac and cheese turns out to be a gooey, tasteless mish-mash, I’m not going to be disappointed. There are a million other ways that I’m going to find joy and satisfaction. The trick is knowing that even decent, reasonable-sounding goals set on December 31, 2012, may not be perfect for me throughout 2013 and beyond. Well, except for steering clear of Mummers.

Stephen

I’m a senior copywriter at IBX. For years I’ve been living a bike-centric life, but now I’m looking for new ways to get active that go beyond pedaling to work every day. On the personal side, I enjoy writing, old movies starring John Wayne, and getting lost in unfamiliar cities. Keep checking back as I share my tiny triumphs and small setbacks on the road to better health.

Too cold to run?

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I like knowing what other runners think of winter running, and whenever I ask, more times than not, I get an emphatic “love it” or “hate it” response.

Me? I hate it. I hate it for the obvious reasons – it’s cold, dark, cold, and dark. Besides that, it takes more effort to run in the winter. I have to prepare: wear more layers of clothes and reflective gear, and find a route that’s well lit. Running in winter might mean I shorten my distance (to avoid freezing!) or slow my pace (as my body does not run as efficiently in the cold).

Maybe I would enjoy it more if I had a serene, snowy landscape to distract me? But until the weather decides to cooperate with my wishes, I do my best to focus on upcoming spring races.

Despite all of that, I felt great running the other morning. That was, until I mapped my route and my pace – short and slow. I was discouraged and on the verge of tossing my sneakers in the Schuylkill, but instead I went straight to Google for an answer to “why I do this?!”

Does the value of winter running really exceed the effort it takes, however short my distance or slow my pace?

So here’s what I found: My top five cold-weather inspirations that makes that extra effort (and layer of reflective gear) worthwhile:

  1. Running outside is better
    “When you run [outside], you propel yourself over the surface, which can include hills, flat areas, and places where the surface is uneven. That’s a harder effort for sure. Don’t go to the gym. Run outside.” – New York Times, Train your mind to run right through the winter
  2. I am tough
    “The mere difficulty of running when the temperature dips below freezing makes us tougher.” – Hal Higdon
  3. I’m prepping for spring
    “The fact is, maintaining a base over the winter is critical to successful spring running.” Runners World, Your winter running plan
  4. Running is better with a buddy
    “Make a date to meet someone for a run. There’s no wimping out when someone is waiting.” Runners World, 10 tips for running in the cold
  5. Comfort now = competitive later
    Forget speed. Winter running is more about maintenance miles than speed work.
    “Off-season running should be done at a somewhat comfortable pace. You don’t want to race yourself every day, but at the same time, going too slow will not produce the results you are shooting for.” Buckeye Valley, Winter Running Guide

For those of you who love running in the cold, do you have any tips or tricks that would help me get through this winter? I’d love to hear them!

Heather

I am a Foundation Program Analyst for the IBX Foundation. When I'm not writing about running, I'm usually outside running. Thanks for tuning in to my never-ending adventures on how I (successfully) navigate life as a runner. My journey is made possible by my ginormous dog, supportive friends and family and many pairs of sneakers.

Making time for myself

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Help yourself meet your fitness goals by scheduling time for the gym.

I used to scoff at people who said they didn’t have time to work out. You have time to watch TV, eat dinner, check Facebook, but no time to hit the gym? You just have to make the time.

Then I switched departments at work and had to learn a brand new job. Staying at work late became more important than hitting the gym on the way home. By the time I got home from work and walked the dog, I was exhausted and just wanted to crash. Lunchtime workouts? Well, when you have meetings from 9 to 4, lunch has to be whatever you can grab and eat in between meetings.

My gym visits became fewer and far between. My lunch was frequently whatever vegan option I could find at the closest deli. I became stressed and unhappy. Between “ready-to-eat” food and no trips to the gym, I started to gain weight. Something had to change.

So last month, I made two big changes. I decided to add two new appointments to my calendar – appointments for myself.

First, I added a trip to the gym. Depending on my work schedule, I either blocked off time at lunch or right after work. Next, I added an appointment reminder to my iPhone to pack a healthy lunch and several snacks. No more unhealthy grab-and-go lunches of chips or a pretzel.

So, for the past several weeks, I’ve been sticking to my new calendar. I have to say, I’m much happier and feel much healthier.

Any advice, thoughts, or suggestions on what else I can do to make my health more of a priority?

Sarah

I’m a senior communications specialist at IBX. I’m passionate about weight loss through fitness and healthy eating. I stay active by walking, running, and going to the gym. I also enjoy hiking with my dog along the Wissahickon trails.

Starting fresh

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Raw food meal plans can be a great way to detox.

Always one to try out new diet regimens – especially after a holiday season of eating – I decided to do a juice cleanse to kick off the new year. I have mentioned before my 80/20 way of thinking. With that lifestyle, I enjoy taking time once a quarter to detox.

I look at juice cleanses or raw food meal plans as a great way to detox – something to kick start a new season, get me back on track, or reset my diet after a vacation full of indulgences.

Juice me!

The first time I ever did a juice program, it was hard. It was six juices every day for three days, and no food. The juices consisted of foods like beets, apples, spinach, kale, cucumber, cashews, agave, ginger, etc. I definitely had enough energy to get through my day and workout, but my jaw was sore from chewing all those crunchy veggies, some of the juices were not so tasty, and I had a few headaches (probably from the lack of caffeine.) Despite all these issues, by day three, I was feeling very energized and had looser clothes; the end results were worth a headache or two for me.

Some people thought I was crazy doing another detox about six months after they watched me make it through juicing. Let me tell you – the meal plans that involve juice and raw or mainly raw foods are absolutely AMAZING! I love every new food item I have tried and in the past nine months have completed three of these programs! When you follow these meal plans partnered with juices, you’re able to eat a dinner and dessert!

Why do I keep doing this?

One of the nicest perks for me about the juicing and raw food meal plans is that they are typically made with local, organic food items. Most of the people I talk to about these meal plans think the food can’t be delicious, but in my opinion, it’s great! Some places, like Lithe Method, offer great options at similar prices to grabbing takeout anywhere in the city.

Besides that, the positive side effects I have experienced after only three days of a detox are enough to get me hooked and make me want to try to incorporate more raw foods and juices into my daily life. Not only do I have tons of energy but my chronic psoriasis clears up, my skin glows, and my hair shines!

What are your thoughts about raw food meal plans and juicing? Are there any other methods I should incorporate to start fresh this year? Please share!

Anna

I’m a Innovation Analyst at IBX. I love traveling and have explored at least one new country every year for the past 6 years. Follow my posts to see what I’ve learned through the unique workout I participate in and how I continue to strive for an overall healthy, balanced life.

My New Year’s resolutions for the mind, body, and spirit

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Lay a deep-rooted foundation and sow the right seeds to germinate and grow during the rest of the year.

Happy 2013! Now that we’ve reached winter, gyms and yoga studios are probably busy with everyone aiming to hit their health and fitness goals. I’ve been an agnostic in terms of New Year resolutions, but I am a believer in the power of setting goals in order to stay motivated and consistent.

I imagine that our ancestors may have hibernated during winter, eating in abundance and storing fat and food to keep them going during the rest of the year. With the start of the calendar year coinciding with cold weather in this part of the hemisphere (Philadelphia area), it’s probably the toughest time to keep up with an active, outdoor, and energetic lifestyle — the so-called mantra of a “healthy life.”

I don’t want to revert to the “cave days” of our ancestors. But, in this social media-crazed world, I can’t help but be drawn to the Twitter and Facebook feeds of my friends who live in the warmer part of the world. Part of me feels like if only I could escape to 85 degree beach weather instead of the cold of Philadelphia in January, I’d be able to get a head start on my health goals. (Familiar feeling?)

Lessons from Nature
To beat the cold weather blues and meet my wellness goals, I intend to take lessons from nature. Like animals, some plants survive throughout the winter in resting stages. It is the seeds of the annual plants that survive the cold winter months. The seeds germinate and grow in the spring.
My lesson from nature: lay a deep-rooted foundation and sow the right seeds to germinate and grow leaps and bounds during the rest of the year.

Sowing the seeds
Here are some steps I will be taking to help improve my mind and the body:

  1. More fun and energy: I will identify activities that I’m passionate about and are fun for me, like indoor racket sports — ping pong and tennis.
  2. Better awareness: Awareness can be felt in different areas, such as the physical body, your mind, and in relationships with others. Awareness is essential for a wholesome life. I will build better awareness through deep breathing techniques, meditation, and yoga.
  3. Maintain a healthy competitive mind set: I will keep my competitive spirit alive by setting personal goals. For example, I will strive to win most of my tennis league matches and become a much better tennis player.
  4. Measure my progress: I live by the statement: “What gets measured gets managed.” There is much power in tracking, and I’ve experienced this in the past with my career and other areas of my life. The simple act of paying attention to something will cause you to make connections, and will help you to improve those areas. I tend to start small, track the basic steps, and not overwhelm myself by staying pragmatic. My goal is to track my eating habits and my meditation time.

These four goals will help me live a healthier and happier life in 2013. Once these seeds are sown, I think it would provide consistent results. What are the seeds you would like to sow this year? How will you pursue a healthier lifestyle?

Subbu

I work in the Risk Analytics department at IBX. I’ve tried many different activities to stay in shape and I’ve come to realize that engaging in physical activity that I find fun and enjoyable are most effective. I look forward to sharing my experience as I explore activities that provide long-lasting and positive effects to my physical, mental, and spiritual health.

A healthier community begins with me

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Hi I’m Subbu!

I’ve tried all avenues to keep myself physically fit, in the process, I realized that engaging in a physical activity is more effective when I focus on having fun and choosing the activities that I would personally enjoy/connect to.

My goal in life is to see less suffering within the community due chronic conditions and stress. I realized that this change starts with myself first before it manifests to the community.

Follow my posts as I share stories in exploring healthy options that provides personal joy and long term effects on physical and mental health.

Subbu

I work in the Risk Analytics department at IBX. I’ve tried many different activities to stay in shape and I’ve come to realize that engaging in physical activity that I find fun and enjoyable are most effective. I look forward to sharing my experience as I explore activities that provide long-lasting and positive effects to my physical, mental, and spiritual health.

Is 30 really the new 20?

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Travel in 2013 is one of my goals.

2012 was an eventful year. I finally received my master’s degree. I lost my Pop Pop. We voted. We watched the Olympics. We Gangnam styled. It’s been a year filled with many highs and lows, but I will be happy to kiss 2012 goodbye, especially to Gangnam Style (seriously, dude, your 15 minutes are up). I am anxious to start 2013 with a fresh, new perspective. It is, after all, the very last full year of my 20s. I need to make 2013 count.

Most people tell me 30 isn’t a big deal and that 30 is the new 20. Well, that’s not good enough for me. I have a laundry list of things I want to accomplish for myself before I hit this milestone. I’m stressed enough as it is just at the mere concept of entering a new decade, so I want to prepare myself and sail right on through to the next phase in my life with no regrets.

Here’s the plan

Instead of making the traditional New Year’s resolutions this year, I’ve decided to do something a little different. I’m going to “resolve my 20s,” so to speak. I am giving myself until December 2013 to work on myself and prepare for the dirty 30. Of course, this isn’t my full list; I prefer to not share every goal with the world, but here is my list that I am most comfortable sharing:

  1. Lose weight… I mean actually lose serious weight. This resolution is pretty cliché, I admit. But I am going to get really serious about it. I want to be happy with the way I look and feel. No excuses, I will exercise at least once every day. Whether it’s going to the gym or working out at home. No excuses. If I am happier with myself, I will exude confidence which also can’t hurt.
  2. Save money. I still live at home. There is absolutely no reason I shouldn’t have a nice bit of savings, but I don’t. I will begin to think before I buy anything. I will say no to that sale at the Loft and yes to wearing something that’s been hiding in the back of my closet, even if it is last season.
  3. Live with less. My closet currently looks like it is throwing up clothes. I know I don’t wear half of what I have, so I am going to part with literally half of my wardrobe and give it to Goodwill. I won’t let my wardrobe weigh me down anymore!
  4. Be more comfortable being alone. I am terrified of going out to be waited on at a restaurant or going to see a movie alone. It is completely ridiculous, and I need to get over this.
  5. Travel to somewhere other than the shore. I will get out of my PA-NJ-DE-MD bubble and explore lands past the Mississippi and beyond.

That’s most of them! However, I am totally open to adding more to my list. Tell me, what am I missing from my list? What should I do before I turn 30?

Ashley

I'm a copywriter at IBX. I enjoy Philly sports and know everything there is to know about the Phillies, Eagles, and Flyers. I'm always looking for new ways that I can reach my goal weight. Follow my posts to find out what has worked for me and how it can work for you!

Parenting is a Lifestyle

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Don’t fear the nasal aspirator!

So, I’ll clue you in on a little game I like to play. Granted, there are no formal rules, and it’s a one-player experience that takes place solely in my mind, but it does follow the format of, say, gymnastics scoring. Oh, and the winner doesn’t get a thing.

Essentially it goes like this: when the topic of conversation turns to children, the person with the best reaction to the number of little people living under my roof scores the highest on a scale of “none” to “awesome.”

My favorite back-and-forth went a little like this

“Hey, Mike, congrats on the new baby. You getting any sleep?”
“Sleep? No worries, my wife and I are pros at this child-rearing thing.”
“Oh, you have another child?”
“Child? We have four.”
“Four? Well … that’s a … uh … ummm … lifestyle.”

Now, I have a sense of humor. And in the above instance, the person in this conversation scored an “awesome.” Not only for his stumbling of words, but because he also nailed it: Parenting is a lifestyle. And four kids? Forget about it, lifestyle becomes vocation.

When my wife and I were expecting our first, we were as anxious as any newbies. Will the baby be healthy? Are we prepared for this huge step? Do we need a minivan? Will I ever sleep again? Will I still be able to have band practice in our kitchen?

And a quick perusal of the parenting aisle at any bookstore yields so many titles that only prove to exacerbate a new parent’s anxiety.

Needless to say, we figured it out, baby-step by baby-step, child by child.

Those booger-ball squeezy things (a.k.a. nasal aspirators) that once totally freaked me out became an extension of my nimble hands once I learned to use The Force in extracting mucous from an infant’s nose.

Too much information? Wait, it gets better.

Let’s talk diapers.

An old colleague of mine once confided in me that he never changed any of his three children’s diapers. Needless to say, he’s divorced now, but I was floored by his point of pride. How could a grown man be grossed out by baby poop? Parallel to that thought, the scheming portion of my brain was thinking, “A grown man can get out of changing diapers? Do tell, oh wise one.”

Literally thousands of diapers later, I’m still at it. And happy to be on this never-ending (in a good way) road of parenthood.

Is it easy? Nope. It’s a daily challenge to strike a balance between my “home me” and my “work me.” And it took years to learn how to shake off the workday on my walk home from the train station so that when I walk through that door Mike the Dad and partner is shining bright and ready for quality time with my wife and kids.

No one ever wants to take the stresses of work home with them, but it’s sometimes unavoidable. How do you transition from work to home? Is there a mantra you use? A routine you follow?

Mike

I’m a senior Internet communications coordinator at IBX. As a husband, and father of four, a wonderful portion of my free time is spent playing Lego, explaining J.R.R. Tolkien stories, teaching the finer points of skateboarding and wishing I was 10 years old again. I also find time to do some cooking, housework, make music and live life to its fullest. Follow me on my continuing journey of mastering work-life balance.

The toughest break up

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Every year after I complete the Blue Cross Broad Street Run, I take a few days off from running. I give my body some time to recover, plus it’s good for my mental health to have a break from the training. Unfortunately, this year, running and I split up permanently.

I’ve been training for one race or another nearly nonstop since 2007 – from 5ks to 10ks, 10 milers and half marathons. Running has been the constant in my life for more than five years. Running was my freedom, my time away from work and home when I processed the details of the day, made plans, and worked out some of my stress. But at some point, it became too much. Instead of a way to burn off stress, my training became a stress and was getting in the way of me doing anything else. I just couldn’t do it anymore.

And so, after the 2012 Blue Cross Broad Street Run, running and I broke up. It’s been seven months now, and while I have a lot more free time, I’m also starting to miss the structure that running and training gave to my life. I like having a routine. I like having a race or a fun run to look forward to.

My goal for 2013 is to get back together with running —– maybe not with the same intensity or rigidity as before, but running and I will definitely be seeing each other again soon.

Is there something that you loved that you gave up for one reason or another? What and why?

Sarah

I’m a senior communications specialist at IBX. I’m passionate about weight loss through fitness and healthy eating. I stay active by walking, running, and going to the gym. I also enjoy hiking with my dog along the Wissahickon trails.