Heather's Hangout

Sharing the people, places & little moments that make a difference.

A few miles at a time reaches a goal April 9, 2017

bikeshoesGarminbottleSometimes our good intentions go….a little unplanned. For instance, I had plans to get up with the sun today, after a rainy, dreary week, to be on the bike trails so I could ride some good miles. However, those good intentions didn’t go as planned because I wrenched my back yesterday and could hardly move by the time I went to bed.

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So I woke up, iced my still hurting back, drank a cup of coffee and watched the beautiful sun rise in the clear, blue sky. And took some Motrin, rub a cream on my lower back and put on my biking clothes. I thought I could ‘just try it.’ If my back hurt too much on the bike, I promised myself I would stop. And instead of the planned 20-30 miles, I set a goal of five. Instead of the bike trail, I stayed closer to home in case it got too uncomfortable.

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You know what? My back felt great! I cruised through a new neighborhood I recently discovered, enjoying the early morning hour that kept the streets fairly quiet. My body felt so good that my Garmin registered 10 miles before I knew it. I decided not to push my luck and headed home. Off the bike, I was pretty sore so I showered, iced my back again, stretched, ran errands, ate lunch….and decided to head back out on the bike because my back was feeling a little better and had felt fine on the bike.

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So I rode another 10 miles. This time was a bit more difficult as the wind had kicked up Rubybikeso it took more energy and effort to get the miles done. But I did it. I got home, stretched my legs and back, iced my back. I relaxed, read some of my current book, talked with friends….and got back on my bike. This time I did stick with five miles! And admittedly, the five miles might have pushed my back a little too much. I’m pretty tight and sore tonight.

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But I’m proud that I was still able to hit my mileage goal. It was a good lesson of breaking down a larger goal into smaller, manageable goals. It was also a good reminder that we need to listen to our body as to what we’re able to do, be happy with what we can accomplish, and not beat ourselves up if we don’t quite hit the original goal.

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I hope you all had a wonderful weekend and accomplished whatever goal you set!

 

Riding into spring April 2, 2017

HHBike32017It was a long, physically tiring week. I pushed my leg (with a titanium rod) too much and the days of rain didn’t help. I felt exhausted enough that I assured my body a weekend of rest if I could get through it. And I had very good intentions to honor that assurance. Except then I didn’t. Because it was SO beautiful this weekend! Sunshine, warm temps, no rain, soft breezes. How can a nature lover be expected to stay indoors and not be active?? I needed some fresh air to clear my mind anyway.

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And Ruby needed some loving. Um, yes, Ruby my bike. It’s been a few weeks since we shared a ride so today seemed like a wonderful day to get fresh air, test Ruby’s gears, and stretch my legs. The great news is that despite my leg aching all week (I mostly blame this on the ongoing rain and chilly temps, not the heavy lifting), it felt fine while riding. No pain, no ache. And I didn’t completely beat myself up….I stuck with a shorter ride of 10 miles. I didn’t even wear my cycling shoes so there wouldn’t be any pressure on my leg when I unclipped from the pedal (although my brain must be wired to clip now when I ride Ruby because I caught myself doing the motions every time I came to a stop! I’m sure I looked funny to passing cars).

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I recently discovered a nearby neighborhood and school are great for biking. The school is empty on the weekend and has a large parking lot and straightaway so I like to do some loops as I practice higher speeds, turning quickly and clipping/unclippping (not today). The neighborhood is usually fairly low on traffic, which makes it safer for biking. It was wonderful to see so many people outside enjoying Michigan’s spring weather. Neighbors were doing yard work, children were playing basketball and riding bikes, dogs were lounging on the lawn. I love this time of year when people start venturing outdoors and become a community again.

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It’s supposed to rain again this week so I’ll be sure to give my body some rest time. As long as Mother Nature doesn’t change her mind……

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What fun activity did you enjoy this weekend?

 

Fundraiser benefits cancer survivors February 12, 2017

benefitingls_2cIf you’re in metro Detroit and without plans next Saturday, Feb. 18, please join me for a fun event supporting people touched by cancer!

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I’m hosting a “Rock Your Ride” fundraiser to benefit LIVESTRONG’s programs and services that support people with cancer, caregivers, family and friends. The event is at Cyclebar Troy, a new activity that I recently tried and liked (read my blog).

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Not an avid cyclist? Not an avid fitness seeker? Not a problem! Some of my family and friends were a little hesitant to register since they’ve never participated in a cycling/spin class and don’t regularly exercise. That’s okay! The class is for all fitness levels. You ride at your own pace, so if the instructor says to bump up the resistance or pedal faster, you can do that….or not. It’s all within your comfort zone. As long as you’re pedaling, you’re getting a workout! The music is fast and fun, the instructor is high-energy, the lights are low (kind of my favorite part so people can’t really see me!), and you feel awesome afterward. And the best part of this class? You’re helping support programs and services that provide help to cancer survivors, caregivers and others.

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Your $25 cycling/spin class at Cyclebar Troy includes:

  • 50-minute fun, calorie burning cycling/spin class (with great music and people!)
  • LIVESTRONG yellow wristband
  • Cyclebar water bottle
  • Post-class snacks
  • Happy emotions of helping people touched by cancer

Cycling shoes, towel, lockers, hair bands and changing rooms are also available (no additional fee). Feel free to wear yellow and/or black clothing in support of LIVESTRONG!

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The event begins at 11:45am at Cyclebar in Troy. Everyone MUST REGISTER online to guarantee a spot: http://bit.ly/2gTMqzE

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hh_cyclebarNeed some reasons to join me?

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The event benefit LIVESTRONG’s programs and services for people with cancer. The nonprofit offers a wide range of free/low-cost programs and services, including navigation services, fertility assistance, clinical trial matches, public policy advocacy and more. You can read about some of my favorite programs here.

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You’ll get a great workout. Whether you ride hard the entire time, do interval training or stick to your own rhythm, it will be a great workout. The trick with any workout is to always be moving. I admit that I’m usually muscle-burning tired after any Cyclebar class, but it’s a ‘good tired’ feeling, knowing that I burned some mega calories while having fun.

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You’ll hang out with fun people. I mean besides me (ha ha). Several of my family and friends are attending, many who haven’t been to a spin class but are excited to try it out. These people make me smile and laugh on a regular basis so I can’t imagine what laughs will occur during this class. And if you hear someone singing really loud to the great music, um, just ignore that. It’s probably me singing to distract myself from the workout (wink).

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There are some spots left and I’d love to see you there. Don’t forget that advance registration is required – click here to register.

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Hope to see you there and thanks for supporting people touched by cancer!

 

Trying the coffee craze February 8, 2017

Filed under: Random Travels & Exploring — Heather @ 11:00 am
Tags: , , ,

keurigbrewingIn a kick off to my best year ever, I decided to finally kick my pop habit (yes, that’s what we call the liquid in the Midwest).

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I didn’t drink coffee so Dr Pepper was my daily caffeine. I usually had one in the morning, at my work desk, while I caught up on email and prepared for the day’s meetings and projects. I’d drink one here and there on the weekend and vacation. But here’s the weird thing – I only drank Dr Pepper so if the store/restaurant didn’t carry that brand, I wouldn’t drink any pop. At any rate, I know that pop isn’t the best for you (even diet pop is bad) so I decided to kick it. And I did. I stopped drinking Dr Pepper over the holidays and have drank only two since then (and I didn’t really even enjoy it anymore so didn’t finish those!).

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I also needed to cut back on my Starbucks Chai latte, which is high in sugar. Not to mention adds up in cost. I didn’t drink these daily but enough to note that I needed to scale back. So I convinced myself to limit the crave to once per week. And I’ve been able to manage that since early January (and it’s a yummy indulgence when the one time arrives!).

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So as I removed both of these drinks from my regular routine, what could I add in place when I need a pick me up? I drink plenty of water and have enough tea. I suddenly found myself starting to drink…coffee! I haven’t had coffee since I was 10 when my mom let us drink a cup on Saturday mornings while watching cartoons (keeping in mind that cup was mostly milk, a dash of sugar and some coffee!).

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Some people ask why start drinking anything new? Why start drinking coffee at this point in life? Good questions….but I didn’t commit to cutting out caffeine and can drink only so much tea, so why not? On a funnier note, several cycling friends said that many cyclists drink beer and coffee. I guess I’ll fit into the cycling community a bit better this year (whew, because you know I was worried. Ha)!

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I’m still figuring out my tastes. Dark roasts are too strong. A few of the light roasts are too….well, light. I’m on the fence on flavored coffees, although I like a hazelnut flavored coffee, but vanilla is a little strong. I definitely need a creamer or splash of milk. I like some flavored creamers but nothing too sweet. I don’t even want to know about ‘fancy’ coffees until I get a bit more settled  – OMG do I sound like an adult or what?? Geesh. Although, now that I mention it, I do feel a bit more adult-like, getting my coffee in the morning, enjoying the aroma and warm taste!

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What’s your favorite brand, flavor, way to drink coffee? I need some suggestions!

 

**PS. Yes, I recycle my K-cups. 🙂

 

5 ways to motivate yourself to be active January 25, 2017

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I kicked off the new year with a new fitness routine that includes cardio and strength training to get my butt ready for the list of outdoor activities that I want to participate in once the mild weather arrives in Michigan. As much as I like to be active and exercise, even I at times need some motivation. So I like to mix up my routine and activities when I can. Good thing there are so many fun activities to keep me busy!

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While going to the gym provides great exercise for both cardio and weight training, I get bored if I go too much. Plus, I frankly enjoy too many other forms of activities to be a gym rat. If you need a variety of activities to get you moving, consider some that I enjoy:

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biketrainer

Riding indoors!

Indoor bike trainer: I’m anxious to be outdoors riding my bike again, but the weather hasn’t been on my side the past few weeks so I just want to ride my bike. When I mentioned that to my friend, he offered to let me borrow his bike trainer (so nice!). It’s not the same as riding outside but it lets me stay comfortable on my bike, remind my bottom what it feels like to sit on the seat (!), and keep up the cardio. I set it up in my living room near the television so it’s a good excuse to catch up on some shows (hey, whatever works).

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Zumba: I love Zumba! I love the music and dancing. I love seeing the lovely ladies who are also regulars in my class. This class is for any fitness level as you dance to your comfort zone. You don’t need to be super coordinated or a great dancer. You can modify moves as needed (I do at times due to the titanium rod in my leg). I love my Zumba class because the instructors often play music that I can sing along with and the dancing keeps me focused so I forget I’m working out!

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Cyclebar: This fun version of a spin class offers good music, low lights and energetic instructors. While you can get a fairly intense workout, you really ride at your own fitness level and pace. So if the instructor says to ride an entire song out of the seat and you don’t feel like it, then don’t. There are some days that my leg is achy so I might not pedal as fast/hard as others. I’m cool with that since riding at my own pace is still keeping me moving. That’s truly the important part of any physical activity – keep moving!

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hh_ahweights

Working out with my trainer is fun!

Group workouts: I like working out with others but can’t always find someone to exercise when I can, who will commit to a regular schedule, etc. A local studio gym offers small group fitness classes with a dedicated personal trainer so I decided to participate (good accountability when you register/pay for a class). We meet twice a week to focus on strength training using weights, balls, bands, various exercises, and more. I really like my group’s trainer (she spunky, sweet and shakes up the exercises so it stays fun!), and the other women are motivating and inspiring. We laugh a lot throughout our class. If you don’t have this option of a ‘formal’ group workout, find a few friends who are willing to commit to getting together with you. I suggest agreeing on the number of days per week and the specific days/times you all want to commit to so everyone knows the expectations up front.

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Indoor walking: With the unpredictable winter weather in Michigan, I haven’t been able to walk or bike outside very much (it’s either snowing, sleeting, raining or bitter cold). But I like to walk so decided to check out the local indoor mall. I had no idea so many people walked at the mall! Window shopping is a great distraction (one suggestion: go before the mall opens so you save money!).

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I often have people comment that “it’s nice I have so much time to work out and they wish that they had the time too.” Guess what? I’m just as busy as the next person with work, volunteering, family, social life, and other commitments. But staying healthy is important enough to me that I make being active part of my lifestyle. That’s the trick – once it’s part of your lifestyle, you find the time. My friend gets on her treadmill at 9pm three times a week after her kids are in bed (she also bought a small TV that’s perched in front of the treadmill so she can catch up on shows. Good distraction.). My sister participates in a 5am class twice a week because it’s when she has ‘free time’ (God bless her because there is no way I could get up this early to work out!). I add my Zumba class and now fitness class to my calendar so it blocks off my time and sends me reminders. It’s really easy to make excuses to put off being active and healthy. So stop.

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What activities do you enjoy that keep you moving?

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If want to kick off your exercise routine while helping support people with cancer, join me on Saturday, Feb. 18 for a fundraiser to benefit LIVESTRONG – we’ll be having some fun at Cyclebar in Troy! This cycling/spin class is for all fitness levels (ride at your own pace). Riders receive a LIVESTRONG bracelet, Cyclebar water bottle and snacks. Register today!

 

Honored to be a LIVESTRONG Leader January 6, 2017

hh_livestronghqThe best year ever is kicking off on a good note! I am honored, excited and proud to share that I was chosen to serve as a LIVESTRONG Leader in the new year. Leaders are volunteers from around the world who help strengthen LIVESTRONG’s mission, messages, and programs and services in local communities (and online).

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I’m excited to focus on some grassroots efforts to raise awareness of the great programs and services that LIVESTRONG offers to people touched by cancer. You might ask why LIVESTRONG? There are thousands of nonprofits dedicated to some sort of cancer cause, and I’ve been involved with many over the years. LIVESTRONG is an organization that I’ve been involved with on some level for many years because I truly believe in what they do for people affected by cancer. I think one of their greatest strengths is the ability to make a difference on the grassroots, local level. LIVESTRONG helps build a community by getting the people directly affected by cancer involved in the programs and services, through sharing program information and their own stories, raising funds to support these programs, meeting with elected officials to advance patient care, and so much more. Not just cancer survivors – caregivers, health professionals, family, friends, community professionals and more. People passionate about fighting cancer, interested in helping others and making a difference, talented, kind and compassionate. These qualities and so many more are what make up the people involved with LIVESTRONG. I love being in the presence of these people. A major reason I’m honored to be a volunteer for this organization.

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A few of my favorite LIVESTRONG programs include:

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LIVESTRONG at School: This program, designed for grades K-12, provides educators the tools and resources needed to have conversations about cancer in an age-appropriate manner. According to the National Cancer Institute, 25 percent of cancer survivors in the United States have at least one school-aged child at home.I also love that my younger sister jumped on this program idea when I shared it with her (she’s a former high school teacher and mom of three young children) so we’re already developing plans to pitch to our local schools!

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Advocacy/public policy work: LIVESTRONG works hard to ensure that cancer care remains at the forefront of the legislative agendas and is a national priority. I love working in this area of cancer advocacy, not just with my fellow cancer survivors and supporters, but also our elected officials and their staffs. I had the honor of being a LIVESTRONG advocate at last year’s One Voice Against Cancer lobby day in Washington, DC.This type of volunteer work is admittedly a bit of a rush and excitement for me. I just love it, especially the highs, and even the lows.

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Guidebook and journal: When I was asked to help edit the first edition of these books, I happily put my professional (and cancer perspective) skills to work. I then cried when I finished….because I was so happy these resources, packed full of valuable information, were available to people with cancer (these weren’t completed until after I finished cancer treatment). It’s a great way to navigate and organize your cancer journey. I always direct newly diagnosed cancer patients to these books.

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LIVESTRONG Fertility: Thousands of people are diagnosed with cancer during their reproductive years. Facing the possibility that cancer can take away your ability to have children adds stress to an already stressful time (facing it years post-treatment is equally stressful). This program provides reproductive information, access to discounted fertility preservation services and free medications, and more.

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Navigation services: These services provide free, personalized support and information for people affected by cancer, at any stage of the cancer journey. There is wealth of knowledge and support offered through these services.

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“Unity is strength. Knowledge is power. Attitude is everything. This is LIVESTRONG.”

People sometimes ask me why I devote so much time and energy to volunteering for cancer-related organizations, wondering if it doesn’t get to be too much since I’m a survivor and lost my dad to cancer. My response is always why not? I’m alive, blessed to be healthy, and able to give back. But I honestly don’t feel it as an obligation because I survived cancer (although I do feel that ALL people have some obligation to help others when you can; simple kindness goes so far.). I feel it’s simply part of who I am – I enjoy helping others.

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If you or someone you know is going through cancer or a caregiver, supporter or health professional, visit www.livestrong.org for information and assistance.

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***GREAT NEWS! If you’re in the metro Detroit area and interested in supporting LIVESTRONG, join me on Saturday, Feb. 18 at 11:45am for a “Rock Your Ride” event at Cyclebar Troy benefiting LIVESTRONG. It will be a fun cycling class with great music and giveaways – ride at your own pace and no experience necessary! 🙂 Click here to register.

 

Kicking off my best year ever January 2, 2017

hh_2017Happy New Year! I hope you all had a wonderful start to this new year. I celebrated with some great friends and also reconnected with old friends.

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I’m excited and ready for 2017! As I wrote in my previous blog post, I’m keeping my goals simple yet personal. I already feel like I’m on the right path, especially in finding happiness and health. It was a beautiful sunny, not quite balmy but not quite bitter cold day yesterday, on January 1, the first day of the new year (my best year ever keep in mind!). So what did I do? Went on a bike ride of course! It seemed like the perfect start to this year that will be filled with fun and sunshine.

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It was a pretty easy decision to go on a ride. My road bike has been sitting sadly in the corner while it snowed, rained or was just blah winter weather outside. The snow melted enough that the roads were clear. The sun shone. The air was a crispy 37 degrees. But the outdoors and my bike beckoned. So I simply bundled up, pumped up my tires, charged the Garmin and headed out. Glorious decision. I caught myself smiling ear to ear by the end of the drive. Me, biking outside in Michigan on Jan. 1. So grateful. My plan had been a quick ride, maybe five miles, just to enjoy the fresh air and the feel of my muscles riding. Five miles turned to seven, then 10, then a little more.

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And the first day of my best year ever ended with my Detroit Lions making the playoffs. Okay, I know we didn’t win last night’s game, but let’s be thankful for what we have. And the Super Bowl hasn’t been decided yet!

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I welcomed 2017 with open arms and an open heart. I have big plans for this year. So far, it’s been a great start. How did you start the new year?

 

 
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