Keep it Clean! - Yellow Light. Red Light. Green Light - GO

     So you survived Memorial Day weekend, and a few nice swimsuit days since then! Personally I've used the nice weather as an excuse to relax in the sun, and enjoy a few cocktails.  Assuming most of you have done the same I just want to remind you to keep your wellness and nutrition goals in mind.  I'm not suggesting that you ruin your weekends by counting calories and giving the Heisman to Fun.  I just want to share a few tips on how you can clean up your weekday meals so you can head into the weekends guilt-free and confident.

     Keep it Clean!  For those of you who know me... this is what I preach for nutrition plans.  Eating clean means different things to a lot of people, but I define it as, cutting the SALT, kicking the SUGAR, ditching the DAIRY, watching the CARBS, limiting the BOOZE, pounding the WATER ... and choosing FRESH over processed.  Simple enough definition, right?  

     Okay... to simplify it all just take these three notes. (1) SALT is a 4 letter word.  Without getting too technical, SALT(sodium) is abundant in ALL PROCESSED foods.  Especially watch out for low-fat, non-fat, etc. because chances are it's loaded with sodium or sugar to save the taste.  There are a million articles on this, and a ton of research supporting it, but take a look at this one which even takes a step further to blame SALT for causing or exacerbating some auto-immune diseases.   ... waiter, may I have the no-sodium soy sauce?  (2) Hydrate, hydrate, hydrate!  Flush the system and remember that our brains are about 85% water, and our adult bodies can be about 50-65% water. Drinking sufficient water reduces stress, and remember, "Moisture is the essence of wetness, and wetness is the essence of beauty." - Zoolander. (3) Quick weekday meal plan snapshot - Eggs and fruit in the morning, grilled chicken and salad/greens lunch, grilled chix/fish dinner and fresh veggies. Snack on almonds and oranges(natural sugar).

     For those of you still following along... today was an important week for my recovery as I passed the 6 week mark past surgery.  I saw Dr. Drakos on Monday and he gave me the yellow light for starting physical therapy! He explained that the light is yellow because I'm in a golden period where I'm healing, but not healed, and each bit of calculated progress is critical to a full recovery.  I was pumped to start. Even though I found out I had bronchitis a few hours later it was a great day.  The night was not so good... I took my boot off to go to bed, but realized I'd forgotten to read something on my desk.  So I hopped over (on one foot with bad one unprotected) and tried to sit down on a rolling desk-chair that shot out from under me when I tried to sit. I slammed down on my bad foot before catching myself with my arms.  I feared the worst for my Achilles based on the pain I felt.  I quickly jumped back to my be to make sure my Achilles was still connected, and it felt like it was, but my ankle felt like it had way too much flexibility. I was freaking out... and praying.  I spoke to Dr. Drakos the following day and he said I had to come in and get re-examined to make sure I hadn't done any damage.  So, he gave me a red light and I had to cancel the physical therapy session I was to start the next morning.  Instead, my dad and I got up early and fought with traffic to get into the City.  Although it was a terribly frustrating and frightening ordeal, it was all worth it to hear Dr. Drakos say that I was ALL GOOD!  He gave me the yellow light back for physical therapy, but I'm green light - GO, excited.   

Taking back Sunday!

     As we start to experience weekends blessed by hot temps and brilliant sunshine it's become apparent that two things are here... Beach Season and SAD-ness (Sunday Afternoon Depression-ness).  This time of year brings about mindless Fridays, carefree Satur-days, and energetically indulgent Satur-nights.  Unfortunately, the freedom, joy, and spirit of this recurring summer experience is almost automatically unwound by that miserable SAD-Ness and guilt that sets in.  No matter how nice the weather actually is we tend to miss out on the beauty of our Sundays as we're plagued by the stress and anxiety for the coming week.  This year... no mas. We're Taking back Sunday!

     After you've experienced and enjoyed the excitement of Friday and Saturday commit to keeping your highs high on Sunday! ... and I'm not just talking about "hair of the dawg" or the "Shampoo Effect."  Though that arguably may help elevate your mood temporarily... it's surely just a delay for your hangover, and will make your Sunday night or Monday morning even that much more miserable.  Don't get me wrong... I'm a huge fan of the occasional Sunday Funday, and partying all day is a great alternative to succumbing to the SAD-ness. However, recharging your batteries and getting some quality rest on Sunday night will be a key to powering through the coming week.

     Here's what I propose you try... At some point on Saturday when you're really feeling "good" try to capture a word, a thought, feeling, or song that will remind you of how great it is to be YOU.  This word/thought/song should be as vivid as possible so it can do the heavy lifting for you on Sunday.  Any SOTS?(Song of the Summer... feel free to leave comments with your vote).  After you've captured that moment... pick up your smart phone and set a few Sunday reminders so that word/thought/feeling/song pops up when you wake, mid-morning, afternoon, and evening.  Be creative... paste a link to that song, a funny picture, a link to an uplifting story... whatever you need to bring you back to that HIGH from the previous day.  

     Most of us have used, or at least heard of the power of GRATITUDE and it's uplifting effects.  This is a form of using gratitude to save your Sunday. You're simply snapping back to a memory of the elation and spirit of a day prior. Then you're using that energy to pick up your mood and power your day. It reminds you how lucky you are to be YOU instead of dwelling on the fact that you're got a week of work ahead of you.  It may seem too simple, and it might even seem stupid, but it can't hurt to try.. right!?  You'll be amazed at how much better your weekend is when you avoid wasting 1/2 of it worrying about the week to come.  So, I challenge you to finally put your iphone, driod, etc. to some "positive" use.  All you've got to do is capture that feeling, set your creative reminders, and let the power of gratitude guide you through till the next weekend... when you'll find something new and even better to be thankful for!  ... because that's what Bieber would do!

   

"I don't shine if you don't shine"

     Yesterday, like most Facebook ab(users), I came across the amazing story of Zach Sobiech.  The clip is about 20 minutes long, and if you haven't seen it I would strongly suggest you find a comfortable place and a box of tissues before clicking on the link.  I will let the video speak for itself, but Zach's story is both gut-wrenching and heart-warming.  Though I hope we never find ourselves in a similar situation, the courage and strength displayed by Zach and his family should serve as a model for us all.  Zach wants to be remembered as "a kid who went down fighting, and didn't really lose." Well, it's obvious that Zach "didn't really lose" as he chose to live his abbreviated life to it's fullest by loving, laughing, and experiencing each and every minute. Zach's story is overflowing with inspirational messages, but I wanted to highlight one particularly brilliant quote about what he believes is the meaning of life.  Zach teaches us that, "It's really simple actually. It's just, TRY AND MAKE PEOPLE HAPPY."  Amazing!  Ignoring all his own personal pain and suffering, Zach selflessly reminds us about the importance of helping and caring for others, and not worrying so much about our own problems. 

     Zach's advice immediately reminded me of an intense and sweaty night I'd experienced at SoulCycle USQ in 2011.  As I typically did on Tuesday and Thursday evenings, I found myself riding with a dear friend... the beautiful and almighty Soul Instructor, Melanie Griffith.  Side note -  If you've never been in one of Melanie's SoulCycle classes... get there asap. Melanie's classes fill up in minutes so at Noon on and given Monday be ready to reserve a bike and experience the most inspirational workout the City has to offer.  Mel has been a great inspiration in my life, and you'll definitely be hearing more about her!  

     Getting back to my story... as per usual Melanie's energy and playlist that night had the entire class pushing themselves harder than they thought they could.  Her words, her moves, her emotion and fire were powering the room, but the class was struggling to keep up about three quarters of the way through.  It was at that point that Melanie shared a personal story with us.  Her daughter had recently asked her, "Mom, knowing what you know now, what advice would you give the middle-school version of yourself?" Well, Melanie thought about it briefly, and simply replied, "I don't shine if you don't shine."  It was no surprise to me that uber-cool, inked up mom, and music guru had quoted a song in teaching her daughter a life lesson(from The Killers' 2006 mega-hit, "Read My Mind").  Well, the lyrical reference segued into the song, and in trademark Melanie style, she challenged the whole class to ride for each other, and for others... a "metaphor for life!"  The energy in the room was off the charts, the class was able to persevere through another will-testing workout, and everyone left much stronger and wiser. Melanie, herself a cancer survivor, who was battling through treatments at the time, sacrificed her own valuable energy for us, and in return we did for her.  Melanie has always done that, and still does that on a daily basis for her family, friends and countless followers.  

     I couldn't help but make the quick connection between Zach's message and Melanie's message.  Learning about what Zach went through, knowing what Melanie has been through, and seeing them both make a decision to LIVE, simply by making those around them happier, inspires me to try to do the same. As Zach advises us, ... as long as you learn it, you're gonna make the world a better place." 

*To make a donation in Zach Sobiech's Memory click here.   

You've got to be in it to win it - To try or not to try?

    The title of today's blog post comes to mind as I am trying to figure out who is going to drive me to go buy Powerball Tickets before Wednesday night... the NY Lotto Powerball Jackpot is now 350 million dollars! However, the English proverb, "You've got to be in it to win it" has a much more significant meaning than just entering a lotto drawing. It's about truly LIVING and literally means, "In order to win, or succeed at something, one must first compete or try."

      This is one of my favorite quotes of all time, and I think it should be painted on the walls of every elementary and middle school, and on all of our smartphones.  It delivers a powerful message that should be taught to children at a very young age, and remembered throughout life as we pursue our personal goals and dreams.  Everyone wants to win and succeed... that's a given.  What follows creates a divide between successful people and those who sulk.  The difference is in how we view the competition... the trying.  Some people love to compete, and get joy from the experience of trying, but for most this doesn't come naturally.  More often than not, we briefly think about winning/succeeding, and then go on to focus on a list of hurdles that stand in the way before ultimately deciding it's not worth even trying.  Here is the big question... do those hurdles actually exist, or am I creating them in my own head? My guess would be the later. So, next time you're faced with the question of... "to try or not to try" make sure you remind yourself to stay positive and avoid dwelling on your own negative creations. Remind yourself to focus on the gratification that would come with winning, succeeding, and knowing that you achieved because you believed. Whatever it is... TRY IT this time.

     After two painful weeks on the couch I've finally been able to wean off the pain killers, and even enjoyed a glass of wine yesterday to celebrate Mother's Day. Today I saw Dr. Drakos for my 2 week post-op appointment, and I'm very happy to say that I got a great report.  The internal surgical sutures sewn into the achilles appear to be doing their job, and as the external incision is healing well.  Although I knew I'd experience atrophy from being immobile I was shocked to see how much had occurred in just two weeks time.  The bad news is that my calf looks like a wrinkled bag of cottage cheese.  The good news is that it proves to us that change happens fast.  So! ... with Memorial Day weekend still two weeks away there is plenty of time to make some progress in your fitness regime so you can look healthier and be happier all summer!  Don't let your own excuses or hurdles stop you from even trying.  Also my withered calf reminds you... don't skip leg day at the gym  : )

  

    

"Good News MOM, Carpe Diem... I'm Livin on a Prayer"

     Now 10 days past surgery I'm finally starting to feel like I'm turning the corner.  The doctors changed my pain meds which has helped reduce the daily headaches.  Mornings are still difficult, but as long as I stay put with my foot elevated I can handle the pain throughout the day.  I'm looking forward to getting good news on Monday when I see Dr. Drakos for my post-op appointment!

     Watching the news these days can be rather upsetting and depressing. So, I'd like to look beyond the recent tragedies to highlight some Good News that helped inspire my day and my week.  I awoke to watch crews proudly raise and secure the 408 ft. spire atop One World Trade Center.  I thought CNN reported it best by stating, "Construction workers bolted the last pieces of a 408-foot spire into place atop One World Trade Center on Friday, symbolically capping New York's comeback after the September 11, 2001, terror attacks." We were reminded that "Setbacks pave the way for come-back," and though the NYC skyline is forever changed this spire let's the world know... We're back on top!  

     In other Good News...  I watched reports of Will and Monifa Sims whose courage, kind hearts, and fun-loving nature instantly launched them from the karaoke bars of Burbank, to the stage with Jay Leno, and beyond.  After being such entertaining (and talented) subjects this happy couple was invited to share the stage with Jay Leno and perform with his late night band.  You can take what you want from that story, but for me it screamed Carpe Diem. In a world where all the bad news might lend you to occasionally distrust others or live with some sort of fear... Will and Monifa instead decide to seize the day and enjoy the freedom and opportunity that this great Country affords us.  I have to take it one step further to note the song that elevated Will and Monifa to stardom.  Bon Jovi's timeless hit, Livin on a Prayer has been sung (more like screamed) for decades, and celebrates an uplifting messages of devotion, unity, courage, and love.  It's obvious that Will and Monifa have lived for each other just like Tommy and Gina (from Livin on a Prayer).  A further review of the lyrics highlights that Gina comforts and supports Tommy in the first verse. Meanwhile, it's Tommy who comforts and supports Gina in the second verse.  This makes me think of my blog post from this past Monday, May 6... see Company (continued).  Bon Jovi, Tommy and Gina, and Will and Monifa remind us that we don't have to be strong ALL the time.  As long as we love and care for our "Company" then they will be strong for us when we need them most.

    On that note, and in light of Mother's Day I'd like to especially thank my MOM for all her help through this difficult time.  I definitely have some issues accepting the fact that I'm 30 and being waited on hand and foot (not in that order) by my mom, but after my injury I haven't had much of a choice.  After I got hurt my mom quickly snapped into her natural nurturing ways and has been there for me every day.  Whether it be food, water, medication, balance, urine bottles or anything in between she's been unbelievably patient through every request (or demand).  So, thanks Mom for all your energy, love, and support! ...  Don't forget to thank your moms this Sunday for all they have done and continue to do for you. Happy Mother's Day!