About Tanya F. Cain

Eternal optimist, always wearing a smile. Must haves: sunshine, fitness (jogging, weight training, & CrossFit), reading, writing, music, and fun with family and friends.

Small Things Matter Too!

Hubbie and I were on the road for most of today and arrived home just in time to take B’Dazzle to football practice.

While I did not make it to the gym today, I am super excited and happy about my post workout vibes (soreness) from Monday and Tuesday!

Ha! Ha! Who is happy about being sore? Me and other gym junkies! Feeling the “growing pains” means that I worked the muscles well and pushed to failure. My little guns won’t grow unless I push hard.

So what put a big cheesy smile on my face today?

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My rear profile! This guy stopped me in the gym yesterday and told me that my back was “Sick as F***!”  OMG! Yes, that was a compliment.  Lol!!

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The definition in my triceps! #100HappyDays Day #2

My triceps are so sore! When I workout with my friend AR, sore muscles are guaranteed, however, working alone is more challenging. Although my journey began almost a year ago, I have only been weight training solo for three months.

Most days she is not with me in the gym, so my focus is on technique, on form, getting the movement right, and performing each exercise to failure. Then, eat, rest, and repeat the next day.

Sometimes it is the little things that bring about the most joy. Happiness doesn’t require large amounts of money, or other expensive tangibles.  I think it’s simple.

Look for the small moments in each day that make you smile from ear to ear and that is where you’ll find a piece of happiness. :0)

Sore triceps and achy abs means I did ay-ok, so this chica is HAPPY!

I hope you had a great day!  :0)

‘Cuz I’m Happy!

I woke up this morning feeling happy and a little topsy-turvy.  Happy because I woke up to the sounds of birds, sunshine and looking forward to another blessed day. Topsy-turvy because, in the next two days, I need to make an important decision. My gut instinct, my heart, and my mind are all at conflict, which made the morning a little cloudy.

I put the decision on the back burner and headed to my happy place; the gym. :0)

Shoulders (deltoids) were the muscle of choice today.  At first I was frustrated because I wasn’t feeling the burn.  Grr!!  :0(  However, I went for heavier weights and focused more on the movement and the muscles.  The result?  Fried delts!

For my post workout meal, I am eating left overs, except for the fresh baby spinach.

mushrooms

This meal made me very happy!  Day#1
(Mushrooms, onions, spinach, and grilled curry chicken topped with crushed red peppers)

So what’s up with all the “happiness” stuff?

Well, I am inspired by A Splash of Serendipity to take on the 100 Happy Days Challenge. Thanks Cadey!  I know, 100 days is a long time, but that’s what makes it a challenge. Lol!

Happy Tuesday and enjoy the day!

How To Stay Fit And Motivated

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Posing in the backyard after the run.

A great way to stay fit, have fun, and to meet new people is to take part in local sporting events.  I find events by talking to other fitness fanatics and from one of my favorite sites, Active.

Yesterday, I participated in Atlantic City’s first ever, Insane Inflatable 5K.

Inflatable what?  I know!  Lol!!   I thought the same.  But once I visited the website, back in March, I knew I had to do this crazy looking event. You can see pics of yesterday’s run here.

start

I took this picture just before the start.  The folks at the top are event organizers getting us all pumped up.

Climbing, crawling, bouncing, running, sliding up, down, under and through ginormous inflatables is something I never imagined myself doing.  But it was worth every aching muscle that I feel this morning! :0)

Crazy-Air

Look at the size of this baby! Lol!!

I do not have my own pics because I ended up running solo because hubby and B’Dazzle were still sleeping when I left the house.  Next year, the entire family is participating!  And yes, I already put them on notice.  Our son will love it; I am not certain about hubby, but it is a perfect family “active” event.  Lol!   Oh… it’s definitely ON for next year.

Though I ran solo, I really did not feel alone.  Along the course, I met an awesome 10-year old asthmatic that kicked butt!  He didn’t allow his asthma to stop him as he led the pack of the 9 o’clock wave half way through the course.   I told him that he rocked.  His reply, “You too!”

One group of women I met drove nearly two-hours for the challenge.  The course was set up at an old airport.  Parts of the course were paved, other sections included two-foot high weeds; we laughed at the “battlefield” and dodged potholes through most of the run.

I have always lacked a sense of direction and was thankful to run through an insane maze following some girl.  We ran through only to find that we were at the start of the maze.  Sigh! Back in again. Of course, I ran right on her heels.  I really thought we were running in circles, but she got us through… I thanked her!  Lol!

I got lost in this for sure!

This is where we got lost!   Image courtesy of Inflatable.com

This morning, I feel like I weight trained yesterday.  My hamstrings, quads, and shoulders are sore.  No longer do I feel guilty about not hitting the gym yesterday.

With your doctor’s blessings, this is an ideal way to get started.  Just do it!  The run is not timed.  There are no losers.  Everyone wins by showing up and having fun.

I am asked all the time about how I stay on course to stay fit.  It’s pretty simple, I do everything on this list:

  1. My number one goal is to have fun. Be silly and laugh at yourself. Don’t take yourself so serious.
  2. Be open-minded to try something new.  There are many ways to      exercise, dabble in something completely different. This inflatable run was different for me.
  3. Seek new challenges and set new goals.  Ex: A mud run is on my to-do list. Confidence grows steadily with accomplishments.
  4. Stay away from the scale; it is not an accurate measurement of your overall fitness level.
  5. Be aware of what you eat and drink. Read labels! Drink water!
  6. Set your mind to try new recipes. I eat foods today that I did not know existed a few years ago. I continue to add new healthier foods to my diet and subtract foods that I discover are unhealthy.
  7. Connect (In person or on Facebook, Instagram, Twitter, etc..) with other fitness fanatics. We will encourage and inspire you and help to keep you motivated.
  8. Educate yourself.  Read about nutrition and fitness every opportunity you get. The social networks are saturated with fitness guru’s who are eager to share what they know.  Of course, everything you read is not true or accurate, so do your research. Right now by favorites are bodybuilding.com and fitnessrx for women.  I follow a few good boards on Pinterest; you can follow me there at Lexa82.
  9. Don’t give up.  If something does not work for you, move on.
  10. Remember, there is no such thing as perfection.  Don’t compare your body to someone else’s. Just work to be YOUR best.
  11. Don’t be afraid to participate in an event by yourself. You will make new self discoveries and gain lots self-confidence.

After the run and later in the afternoon, we (hubby and B’Dazzle) met other family and friends at a free outdoor concert at Gardner’s Basin in Atlantic City. The weather was beautiful! I sat in my beach chair, chilled, ate, drank two well-earned margaritas, danced to a DJ and to the sounds of S.O.S. Band. Remember them?

 post workout meanPost workout meal at 10:30 a.m. — Leftover broiled chicken breast and freshly sautéed broccoli.  Mmm… See all that minced garlic? I Love it!!

Personally for me, eating well and exercising makes me feel amazingly well. Increased energy, better productivity, and an overall happier mental and physical state of being are some of the benefits of living a healthier lifestyle.

49 feels way better than I ever thought possible!

I cannot stress the importance of making fun a part of your fitness regimen. This is how I do it!

Happy Sunday and enjoy the day!  :0)

 

 

 

The Simple Pleasures in Life

This morning I traded the gym for annual blood work. Yuck!  I would have much preferred the workout.  However, healthy living is more than physical fitness and nutrition.  HL also means yearly doctor visits.

While struggling with the daily balancing act of family life, often put our health on the back-burner… that is until a health issue or crisis arises, then we expect the doctors to put everything on hold for us.  Ladies–for the sake of being caring for our families, we must put our health first.  If we are not around, alive and well, in the future, we can’t possibly care for our loved ones.

Being off in the summer gives me the luxury and the flexibility of getting my well MD visits in without the hassle of juggling work, football, and all the other family stuff.

Like most women, the OBGYN is at the top of the hate list, but statistics show that

More than 20,000 women will be diagnosed with ovarian cancer this year.

-Fox Chase Cancer Center, Temple Health

So, be sure to get your much hated annual visit in. Blood work, an eye exam, a visit to my general practitioner, and the dreaded but much-needed mammogram are all in order for this month.

According to the American Cancer Society,

In 2013, an estimated 232,340 new cases of invasive breast cancer were expected to be diagnosed among US women, as well as an estimated 64,640 additional cases of in situ breast cancer.

That year, approximately 39,620 US women were expected to die from breast cancer. Only lung cancer accounts for more cancer deaths in women.

After getting blood work done, I could have easily returned home, ate and went to the gym, but I felt sluggish and have been running everywhere for a few weeks, so I decided to take my butt home and chill.

B’Dazzle (my son) wanted to cook his own omelet this morning.  Since I was home by 8 o’Clock and knew I wasn’t going out, I could take the time to enjoy the simple pleasure of “supervising” him cook his omelet.

Chef Tailor

 The chef in action! :)

He also likes spinach, tomatoes, and mushrooms in his omelet, but wanted a simple one today.

tailors omelet

Isn’t that a beauty?!

He’s an old fashion 11-year-old.  Still believes in magic, in santa, is very affectionate and has the biggest and kindest heart.  OMG!!  I’m a lucky mom!  My mom was complimenting him on his cooked egg and he said,

“I’m not ready to live my own life yet!  I’m enjoying living my life now”

B’Dazzle is a very smart soon-to-be 12-year-old!  I like…no..I LOVE that he’s in no hurry to grow up.  I’m sick and tired of seeing kids trying to act like grown ups.  That mess is not my cup of tea–can’t stand it.  Let kids be kids!

I had an omelet too.  Spinach and egg, but I cheated with some shredded pepper jack cheese.  It was fabulous and had a nice kick to it.

pepper jack

The red chilli peppers are a definite indicator of this cheese’s kick! Hot!

my omelet

Aaah, the finished product!

Is the cheese, clean eating?  Nope!  But come on now…. everybody cheats! Lol!

The rest of my day is going to be simple and include a little poolside serenity.

Happy Saturday and enjoy your weekend!  :)

ADDITIONAL READS…

Women’s Health

Mayo Clinic

Women’s Health Research Center

Women’s Mental Health

Women’s Mental Health Consortium 

NJ Division on Women