A semi century of wild wisdom. Here’s a cheeky outlook and journey through the second half of a century. Over 50, taking it on and loving it! A challenge to all to fight off a stagnant or indifferent demeanor, the moment you are in right now is a gift. Embrace it. Treasure it. Live it.

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Published on July 23, 2014, by in Motivation.

I would like to introduce you to The Village Push.  The Village Push is a community that not only rewards you for your fitness goals, but provides a multitude of fitness courses. You can participate in these courses right from your computer. So these workouts are available wherever you are, from your home, hotel, office….. I joined The Village Push to get a defined plan for improving my running goaIs. However, I got much more than just a training guide for running. There are so many fitness courses to choose from that compliment my training. The Village Push continues to add new courses and articles, so my workouts are never stale and I stay informed. I recently did an interview with The Village Push Chiefs, Josh Wilson and Ben Wyns. Thank you to the makeup artist for making me look like a rock star! Literally.

 

Check out The Village Push or if  you are ready  Join The Village Push

The Village Push

 
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This is an awesome recipe I have adapted from my niece Anna, as in “Anna’s Primal Brownies” from a previous post. The original recipe is made with almond meal and they are most delicious! Always a favorite of my family and they never last the day when everyone is home.  This recipe substitutes the almond meal with hazelnut flour/meal and topped with a sprinkle of sea salt.

Ingredients

1 ½ cups of hazelnut flour/meal

¼ teaspoon baking soda

¼ teaspoon salt

2 tablespoons coconut oil, softened

½ teaspoon pure vanilla extract

¼ cup pure maple syrup

1 whole egg

½ cup dark chocolate chips

Preheat oven to 350 degrees F.

 

 

In a medium size bowl combine the hazelnut flour, baking soda and salt.  Mix well.

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In a separate bowl combine the coconut oil, vanilla, maple syrup and egg. Mix well

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Then add the wet mixture to the dry. Mix the two together until they are blended well and have a batter consistency.

Then stir in chocolate chips ( you can always add or select other ingredients for variety….nuts…raisins…coconut)

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Using a spoon drop the batter onto a cookie sheet. I use a silicone cooking sheet.

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Bake at 350 degrees for 10 minutes. Edges  and top will be a golden brown. I also turn the pan half way through cooking. I then sprinkle with a little sea salt.

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These cookies last longer and taste exceptionally well when cold from the refrigerator or even freezer.  Enjoy!

 
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Published on April 24, 2014, by in CrossFit.

 

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I am retiring from Crossfit, but I still have hope it is just a sabbatical. We will see.  With a degenerate AC joint and osteoarthritis it is too painful to perform any overhead movements right now. No more handstand push ups for this girl.  I want to clarify that this is NOT a crossfit injury. It is years of gymnastics and athletic wear and tear, combined with genetics and age.  Injury can happen with any sport but there are those who take pleasure in pointing out “CrossFit and injury”.  CrossFit Pinnacle has extremely attentive and comprehensive coaches who kept me in good form, leading me to my best year in 2012 Crossfit Open. I finished placing 15th in the SE Region and 211th worldwide in my masters age group.  Thank you coaches! So yeah, I am sad. I miss the intensity of WODs. I also miss playing and doing gymnasty stuff. That is probably what I miss the most.  Maybe with physical therapy I can eventually return to some of my favorite exercises.  Hey, aerial cartwheels are still an option.

Since “doing nothing”  is never an option I have returned to the road. I am teaming up with my son and running coach Ben, “Fun Guy Run Guy”.

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Ben is a running specialist at Jacksonville Running Company. He will be coaching me back to half marathon distance.  Ben has written training programs ranging from beginners to advance for all levels of runners.  If you are interesting in learning more about his training guides you can find the information here at The Village Push.   Recently, he set me up with a training program for an 8k. His training schedule not only secured my progress,  I beat my goal finish time.  My goal was 55 minutes, and I finished in 54:15. Slow by most runners standards, but I’ll take it.  Next on the agenda is to continue to register for 5ks races. Then the plan is to run the Marine Half Marathon in Jacksonville in October.  I would like to continue on this course to complete the Disney Princess Half Marathon in February 2015 with my daughter, Tori.

This is just a short update.  I really should pay more attention to my site here. I will try to keep my progress more up to date.

 

Here is a picture from my very first half marathon. I am posting this picture for some mojo motivation. I look forward to completing my next half with some proper training and coaching. I have only ran few half marathons and  I winged them, with no real game plan.  Ready to strategize.

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Have to put my gymnasty stuff aside for now, but I  like knowing I could do this past my 50 year mark and in my heart I still can. For now, I have my feet back on the ground, a spring in my step and new goals to accomplish.

KB.HS

 

 
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Sunset

Yes, I have totally neglected this website and neglected to post any updates.  It is a good thing that I am not published writer under contract.  I would be released of my duties.  It is more fun to write when it is all about successes. I am currently dealing with several obstacles in regards to my fitness. Physically, a lot is the same since my last post. I am still experiencing pain in my shoulder and cannot lift weights until this is corrected.  An MRI is in the near future.  For insurance reasons I have put it off till this new year.  I am also still in the throes of menopause, oh joy.  I will spare you the details of rehashing the struggles of hot flashes and gradual weight gain.

Speaking of weight gain, let’s add the extra obstacle of being diagnosed with hypothyroidism.  Basically my thyroid, which regulates metabolism, is dysfunctional. One of the causes of hypothyroidism is years of chronic “dieting”. Though there are other causes, I am convinced that “dieting” is what has damaged my thyroid.  Which, if you have read my post I had done a lot of “dieting” through the years.  I was especially guilty of extreme dieting those early years of competitive gymnastics and dance.  There is a huge difference between “dieting” and developing a healthy lifestyle.  I have had an unhealthy relationship with food for years.  Honestly, I confess that it is still a struggle to not fall back into familiar bad habits of restricting calories.  So, I am putting this out as warning.  Dieting has done more damage to my mental and physical health than anything else.  It has been a challenge to make sure my body is getting all the healthy fuel it needs.  For me it has been more of a struggle to keep fueled than it was to restrict.  This has become even more of a struggle since my body decided to be fat happy.  But I win, because that is what we do on Team Always Wyns.

The plan: Giving up is not an option

With my physician’s care we are continually monitoring my blood work and hormone levels. I am currently taking Synthroid to address the hypothyroidism.  The dose is still being tweaked with lab results.  So far, I am not noticing a big difference other than some increased energy, but this is still fairly new and being adjusted.

My nutritional goals stay the same. I continue to eat primal/paleo plates but since I am introducing more cardio, I have adjusted to more carbohydrates than previously.  I still limit processed carbs and sugars.  The majority of my fuel is real and basic. I try to avoid empty calories and make sure the food I am eating has nutritional substance.   I have also set a rule to never eat less than my calculated BMR (Basal Metabolic Rate).

My fitness and exercise goals had to be changed.  The point for me is to always have goals, keep challenged, and move forward. With the shoulder injury it is too painful to lift weights.  I tried to modify the lifting and workouts, but so many movements in crossfit involve the shoulder.  Missing my crossfit workout and crossfit family is an understatement, but I have to listen to my body and take a break. Plus, it was too discouraging to know I have the ability to do pull ups, handstand pushups, snatch, clean, jerk…but my body will not let me.  I am a product of over achieving, so if I can’t do it better or stronger than last time, it sucks. No, it was literally depressing and I was in tears after many workouts. Not because of the shoulder pain, though it was significant. It was the fact that I had to work with an empty bar and couldn’t play hard like the other kids. Yeah, I got issues.  It’s just how I’m wired.  So for now, I have set some new goals.  I am chasing breaking 30 minutes on 5k again. I have only run a 5k in under 30 one time, with my PR @ 29:18.  My son Ben who is a running specialist for the Jacksonville Running Company has written some awesome race plans. He personally customized a plan for my 5k races and also for my upcoming 8k race at the Music Marathon weekend in Melbourne. I am very excited and looking forward to this weekend! It will be Tori and Daniel’s first half marathon, and Ben will be running the full marathon hopefully with a qualifying time for Boston.

 

In other news, life is to be lived well and full. Every Thanksgiving it is a family tradition for us to run the Turkey Trot 5k together.  This year I not only got to have all my kids home for Thanksgiving day they were all able to stay for the whole weekend!  Always, when everyone is home, we have all our adopted kids join in, friends that they all grew up with.  I love when my house is crazy and alive with all of them there. We had bocce ball tournaments, movies and had a blast creating our Christmas card photo.

Turkey Trot

Turkey Trot 5k

 

Family Christmas Card

ChristmasCard

 

After the holidays Michael and I had an adventure of camping on the beach.  In spite of the cold weather and rain we made the most of our time had some great laughs.  Being away together is always welcome and never dull.  We survived the rain and the cold weather, but when a wind storm came in and threatened to blow our tent out to sea, we had to pack up and head home.  There, we hid in our jammies the rest of the weekend.

Beach Treasure

Sun rising on a New Year

Sunrise

 

 
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That’s right, I’m Fifty! Well….52 now.

I love this!  It is funny every time I watch it. My son sent this video to me on my fiftieth birthday. Having been a dancer just made it all that much more hilarious.  That’s me, at 52 my attitude thinks I can keep up with the younger crowd I work out with, but my body has been in rebellion.  If this post comes off a little pissy, well I am in a frustrated and pissy season.  I have injured my rotator cuff. Grrrrrr! I finally got RX handstand pushups, was progressively adding more weights and setting PRs. I was also feeling ready to try some local CrossFit competitions.  Then about two months ago I woke up with a shoulder ache.  Which is sometimes normal, you push your body it will let you know if you pushed too hard. Nothing hurt during a workout. There was no snap, pop or pull.  So I did what I what I always do, rest, ice, nsaid and avoided any movements, especially overhead that caused pain.  Couple of weeks of resting it, it still hurt.   I was really discouraged and started skipping workouts. It was hard seeing everyone posting PRs, conquering new skills and I couldn’t even work with an empty bar. Poor me.  After my short lived pity party, I had a cortisone injection (wasn’t much help) and worked in some physical therapy.  Ever so slowly I have moved from pain to discomfort. At this point I am hoping that it is because my body is older, it is taking longer to recover.  I am so thankful for great coaches who have been helping me modify the workouts so I can stay in the game.  Just this week I have been able to add very light weight back in. I am taking this time to focus and fine tune my technique. I am trying to keep my attitude positive.  Maybe by the time I can start loading weight again the technique improvement will help me pass my previous accomplishments. That’s my plan anyway.

Men beware; this next topic will be girl talk and more whining. So, if you are squeamish about female issues, run away now before I say MENOPAUSE.  Stay if you dare, but be warned my actions are highly unpredictable and scary without warning. My husband has changed the combination on the gun safe and will not reveal it for fear of his own safety.  Just kidding… I think? I may have to check on that.  Since December I have been on the post side of menopause. My nights go something like this, hot flash, night sweat, strip completely, kick off covers, then fifteen minutes later get chilled by the ceiling fan, cover up, hot flash, night sweat, kick off covers, chilled…repeat several more times till 5:30am alarm. I also get “Man, you’re hot!”  At 3am it is not exactly a “you’re hot!” compliment when followed by “Move over”.  It hasn’t helped that my summer hours are four ten hour days and off on Fridays.  Up at 5:30, work 7am till 6pm, can only make the 7pm crossfit class, then I am not home til 8:30pm. Not worth the Friday off. I can be a real grouchy pants by Friday.   All this has been somewhat manageable and not what bothers me most.  What has had me in panic mode is the gradual increase of stored body fat and weight gain since December. Not muscle weight either, the belly fat and muffin top kind. I wouldn’t care what I weighed if it was muscle weight and positive progress. (See Divorcing the Scale)  From what I have read, estrogen is stored in body fat. It is actually healthy for me at this stage in my life to have a little extra body fat percentage.  Nonetheless, it has gone way past my comfort zone and even hindering my workouts.  For those of you who know me and have followed along, know that fit and healthy is my ambition not a destined number or size.  Anyway, I had not changed my nutrition plan or my workouts. I have stayed very consistent with primal/paleo and gradually gaining body fat anyway. Even though this is the plan I had so much success with, success is not what’s going on. Come on! I’m being disciplined and consistent. I had everything dialed in and working right, so what’s going wrong?  This is what I did when I hit panic mode.  I returned to old destructive eating behavior.  This was my logic. What if I continue strict disciplined primal/paleo and also start restricting calorie intake?  Brilliant right? What happened was, not only was I not losing the body fat I was weakening my workouts by being underfed.  In turn, this could have played a part with my shoulder injury.

Ok, so let’s take a look at the recipe all these circumstances and poor decisions created.  We’ll start with some stressing out along with the long work days.  Now we can add some sleepless nights and working out later evening, oh and let’s not forget I was skipping dinner after killer workouts. I was too tired and just not hungry. Dinner at 8:30pm? Not happening.  I thought this worked out great that I wasn’t hungry. No dinner, but maybe a glass of wine or two or three for the sleep I craved. I know, I know, I am smarter than that. Didn’t I already learn this? It was so easy to fall back into familiar bad eating behavior, especially since I depended on it working for so many years. Then it caught up on me.  (See my original Success Story for my background) In fact, it was so easy to return to this behavior that I really wasn’t conscious of how little I was eating.  That familiar behavior just took over so easy and natural. It is amazing how the familiarity of bad habits can sneak in like an old friend, snake around , then settle in with a false comfort.

Where to go from here?  Time to reevaluate and determine what I am doing right, and what I am doing wrong. Being healthy includes learning to grow, adapt to changes and keep moving forward during and after failures.  From here, first, I am off long summer work days, and that means getting an extra hour sleep and working out earlier evening.  Since I am still nursing the shoulder, some workouts feel like I am not reaching pre injury intensities.  So, I have added some light cardio pre work out to help.  I alternate jumping rope with an easy mile run pre-workout.  After having some conversations with Coach Tom and some needed reprimand in regards to cutting back my calorie intake, I am implementing some changes in my nutritional approach.  I am staying mostly with primal/paleo plan but I have started bumping up the carb intake, more so around workouts. I am also taking in more calories not less, a lot more.  I won’t lie, it is a frightening move. I ballooned the first week and was tempted to immediately hit the road and run excessively.  Coach has assured me it takes time for my body to adjust to the changes, and recover back to healthy metabolizing. I cannot express how difficult it is for me to eat more. I feel awful, bloated and disgustingly plump. However I am determined to stay on course, fuel my body, and work toward resetting my once again broken metabolism. The hard part being, I most likely will feel like a pufferfish till my body catches on and adjust to the changes.  Since talking to coach Tom, I have been researching the concept and benefits of eating more. Resources that I have found helpful online are the forums in Myfitnesspal – Eat More to Weight Less and articles at Eat to Perform.

On another note, I have not considered Hormone Replacement Therapy. Though I have whined and complained about hot flashes and mood swings, the menopausal symptoms have been bearable so far without hormone intervention.

Now you know. This is where I am at in my journey to continued health and fitness. Journey, not easy street.   I emphasize “journey” because there is never a place where we stop wanting to improve. Through all I am still having fun and hitting the gym with some Sally O’Malley  attitude. ” I like to clean! and jerk! and snatch!” I will let you know how it all turns out.