At your size and your age, you can amaze yourself. I promise.

Posted by Shelli Martineau in Exercise and tagged with , , , ,

I witnessed the coolest thing today.

A friend and I went on a short bike ride today and this was the first time she’s been on a bike since High School (she is now into her 50′s)!

Her fear, nervousness and trepidation before the ride paired with her surprise during the ride and her genuine joy after the ride made the experience positive and overwhelmingly cool.

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I loved hearing her making plans and setting goals..

“I wonder if I’ll be able to ride my bike to work this summer….”

It was like holding up a mirror, and I wanted to tell her she could do anything.

To me it was proof of our power as ordinary people — even when we’re sure something will be too challenging or difficult or scary or impossible. She did it and it was amazing to witness.

Step 9: Help Others

Posted by Shelli Martineau in 52 steps and tagged with , , ,

When your airplane is going down and the oxygen masks are deployed the instructions say to put your own mask on before assisting others.

But what happens once you’ve put your own mask on?

If you’re up for it, you help those around you.

Now that you’ve been taking steps towards health for 9+ weeks it might be time for you to look around and pass on some good, healthy habits. In fact, you may already be helping others. If you cook for your family, they might already be eating better; if you’re taking regular walks, you may have coerced a person or two into joining you; and if you’re visiting the gym regularly, you might have unknowingly inspiring others who have witnessed your determination.

If any of the above are true then you know: When you help others, you help yourself.

After be the victim of someone elses attempt to help last week, I thought this week I’d like to encourage you to help someone in way that doesn’t actually harm them

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The Step:

Help someone this week.

How:

First, consider the following:

  • Your heart should be in it. Don’t “help” someone begrudgingly or because you think you should. Examine your intentions and your motivation.
  • Don’t assume people want or need your help.
  • Help, don’t harm.

Here are some ideas for helping in a positive way:

  • Share your story with no one in particular (don’t focus it on one person). Start a blog, an Instagram feed, or a Twitter account and get the word out there.
  • Cook a healthy meal for a group of people that you love.
  • Volunteer your time to a cause that promotes health.
  • Invite friends out for a walk or to a class at the gym.
  • Give someone a call and ask them what they’re up to.
  • Find someone who is interested in going to the gym regularly and ask them if you can motivate each other.

Do you have other ways to help without harming? I’d love to hear them!

Rant: Don’t make assumptions about my health

Posted by Shelli Martineau in Things I've Learned and tagged with , , , , , , , ,

This weekend I was the victim of an assumer.

I hate assumers.

Here’s the story:

As you may know, I’m training for the Seattle to Portland Bicycle Classic. That’s 200 miles of butt-numbing, pedal-pushing, hill-climbing work! To get ready for the big event, I decided to sign up for a training series and this weekend they held a “pre-ride” to help people who are still new to cycling and group riding get ready for the miles and miles ahead.

This wasn’t my first group ride, but I was still very nervous. I always get nervous before things like this. I worry:

  • I’m too slow (I’m not).
  • I won’t make it up hills (I usually do).
  • I don’t have the right gear (I really just need new shoes and possibly a jacket).
  • I don’t know anyone there (I’m getting to know people).
  • Etc. etc. etc.

The first group ride I did the weekend before last was great. Cycling people are friendly and I did a little over 26 miles, climbed every hill on my bike, and finished like a champ. It was an amazing uplifting experience, so I went into this weekend looking for more of the same.

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Things started off great.

I tried to stay close to the leader (which I did successfully for over 15 miles) until we got to the hills. I knew I’d be slow, so I just gave myself a mental break and took my time pedaling up as best I could. When we hit the hills I noticed our group was pretty evenly divided: There were people who could stay with the leader and people who could not. For most of the hills I was smack-dab in the middle. People were passing me and keeping up with the leader, but I was also so far ahead of the people behind me I couldn’t even see them after awhile. I was squarely in the middle of the pack and often found myself alone.

At around mile 18 we lost the group of people who were behind me (they took the route we were supposed to take) and we encountered a big, big hill that wasn’t on the original route plan. It was so big I had to get off and push my bike up it. I was embarrassed, but I told myself I was still getting stronger and had made it 18 miles through hilly terrain so I needn’t worry about it. Plus, there were a few  lighter people pushing right along side me.

When we got to the top of the hill the group leader told us about losing the people behind us and let us know we picked up a new sweeper (group leader who would be at the back).

That’s when the assuming started.

The new sweeper immediately started to talk with me. I think she needed a project or someone to help (but, hey, I’m just assuming…). She told me to unzip my jacket because I looked hot. Yes, TOLD me. She also TOLD me to roll up my sleeves.

Then we started off again and she stayed near me asking me all sorts of questions. When as we started up another hill she yelled at me, “Get into a lower gear!”

I looked down at my bike.

“I AM in a low gear.”

I was confused. Did she see something I didn’t? Am I doing this wrong?

I was admittedly feeling rather defensive because I had to walk up the last big hill, but I continued to pedal, slowly puffing up the hill, determined to make it and she started asking me really rude questions and giving me advice.

“You really need bike shoes, it looks like your feet are really working” (I’ve known this for awhile and have been waiting to buy clipless shoes until I’m sure I’m ready for them).

“Is your bike steel or carbon fiber?” (Steel frames are heavy, Carbon fiber is much lighter. I found myself wondering why she was even asking this. I told her it was aluminum and she butted in with “Well, your fork is carbon fiber” — Which I know and was going to tell her).

“You know, it’s easier if you stay up by the leaders. The people back here have to peddle harder to catch up” — “Uh, yeah, I fell behind“

“Do you ever get a chance to do cardio during the week?”

At this point I teared up…

…and actually felt my throat close up as I fought tears. My determined mindset was shattered and I became an insecure self-doubting mess. I couldn’t believe this woman. She has absolutely no idea what I’ve been doing with myself. She has no idea that I’m probably in the gym more than her (again, I assume), that I’ve lost 70 pounds, that I’m aware of the gear I need to get, that I know my bike and I certainly don’t need “helpful” commentary and condescending interrogation).

I tried my best to calm down before responding to her that, yes, I go to Group Kick at the gym.. (“What’s that???” She asks).

This is when I started to consider confronting her.

I wanted to say, “I know you’re trying to help, but what you’re doing is actually really insulting. I’m doing just fine, thanks.”

But, I didn’t because I knew I was feeling defensive and not in the position to make a thoughtful, well-reasoned response.

Instead, as soon as we were passed the hill and I caught my breath I got away from that woman. I pedaled hard to get as far ahead of her as possible. Then I tried to calm myself down and play devils advocate. I heard my husband’s voice in my head:

  • She thought she was helping.
  • I was just feeling defensive.

But, all I could really think was, she assumed that because I was big, was struggling up the hills, and didn’t have the right shoes I needed her advice. 

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The more I think about it the more angry I become, and the more I wish I would’ve confronted this woman. Instead, I’m writing this rant for everyone to read:

Don’t assume and don’t assert your fitness and health “wisdom” where it isn’t requested. A person’s outward appearance is no indication of their health, their knowledge, and/or their determination. Unsolicited “helpful advice” can actually be quite harmful to a person’s self esteem, not to mention rather insulting. Do me and everyone else a favor, and keep it to yourself unless we ask for it.

Is this too much to ask?

Step 8: Eat more fruits and vegetables

Posted by Shelli Martineau in 52 steps, Eating and tagged with , , , , ,

It’s no surprise that there are many benefits to eating fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases and fruits and vegetables also provide essential vitamins, minerals, fiber and other substances that are important for good health (source ). In fact, many now believe that at least half your plate for each meal should be fruits and vegetables.

While I can’t tell you what’s right or wrong in terms of your diet and your body, I can say that I feel healthier, lighter, and more satisfied when I have fruits and/or veggies with every meal.

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The Step:

Eat fruits and/or vegetables with every meal and snack.

How:

  1. Commit to the challenge of eating a fruit and/or vegetable with every meal or snack
  2. Spend today finding new recipes that include fruits and veggies you love and would like to try.
  3. Make a list and go shopping for your favorite fruits and veggies. Make sure you have enough fresh produce for the next few days.
  4. Pick a trigger that will remind you to eat a fruit or veggie with every meal or snack. For example:
  • Keep an apple or banana at your desk.
  • Stock up your fridge with ready-to-eat carrot slices.
  • Plan a new meal that sounds yummy and exciting.
  • Start each meal or snack with your fruit and veggies and then move on to the other stuff you have prepared.

Good luck!

P.S. Are you participating in 52 weeks, 52 steps? How is it going?

P.P.S. If you’re just joining us, you can read all about 52 weeks, 52 steps and get caught up on all the steps here. If you’d like to your weekly step in your inbox sign up for a subscription to my blog here.

Step 7: Plan ahead for a healthy tomorrow

Posted by Shelli Martineau in 52 steps and tagged with , , , , ,

One big barrier to treating oneself well is lack of planning and preparation. It’s easy to run out of time, to be too busy, to not have enough money or time or to simply not have what you need when you need it. Without planning, excuses and “duties” get in the way of taking care of oneself.

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The Step:

Know and be ready for how you’re going to be healthy tomorrow.

How:

  1. Commit to planning ahead each day this week.
  2. Pick a time or a moment in your day that you can set aside for planning.
  3. Set a reminder (or mental note) and commit to preplanning.
  4. When planning ahead, consider the following:

Look at your calendar: When do you have time to exercise (even if it’s just a 5 minute walk)?

What will you need for the activity you have planned?

Pack your waterbottle, spare clothes, shoes and whatever else you might need for tomorrow.

What meals will you prepare tomorrow? What will you need for your healthy meals?

Go shopping and/or batch cook some healthy staples ahead of time.

That’s it! Personally I find this to be a particularly hard step and am going to be working hard at it all week. I started last night by recommitting to my healthy diet, setting some small, easy to achieve goals and making a plan for today (Step #1 – write a blog post, hee hee). Wish me luck!

P.S. Are you participating in 52 weeks, 52 steps? How is it going?

P.P.S. If you’re just joining us, you can read all about 52 weeks, 52 steps and get caught up on all the steps here. If you’d like to your weekly step in your inbox sign up for a subscription to my blog here.