Keep the Hope by Cyndi Kalbaugh

Cindy Fink and I up before the sun to enjoy a beautiful ride across the Coronado Bay Bridge!

Well I completed my first ever cycling event today “Ride the Bridge Bike the Bay”.  It was a beautiful 25 mile ride that started downtown San Diego at the Convention Center, crossed the beautiful Coronado Bridge, and then circled around our incredible bay!  It was a ride for all ability levels, it was stress free, and a nice way to enjoy our city.

I would recommend this ride to everyone looking to stay fit, enjoy cycling, and want to take in some breath taking views of our great city.

One of the three rest stops along our beautiful Bay Route.

I am hooked and can’t wait to tackle a longer ride next time. I am looking at the “Bike the Coast” on November 5th, 2011. Stay tuned, let me know if you’re interested in riding too, and let’s get out and enjoy our beautiful city!

It’s Saturday and I am supposed to be running 11.5 miles today in training for an upcoming half marathon I will be participating in, yet I find myself writing this blog instead. Yes, I will run the America’s Finest City Half Marathon but for today I think I may need what I like to call a “Mental Health Day”!

For me a “mental health day” is a day when I decide that I just don’t care what expectations I have for myself or others have for me. The “world” can take a back seat and I’ll be sure to join back in tomorrow.  Today is about ME!  What do I really want to do?, well right now I’m enjoying a morning cup of coffee and writing this blog. Later, well I won’t know until then, as I am going to do whatever “floats my boat” as my mom used to say.

I am writing this because we may all have times where we feel overwhelmed. Is the training too much or too hard, is it that I just can’t push myself through the wall to becoming more fit than before? Is it “life” pressures such as work, family, extra projects, workouts, housework, and lack of sleep this week? Who knows it is probably a mixture of all of it but at the end of the day I want time to recharge my batteries.  I think as long as I don’t allow myself to have too many “recharging battery” days I’ll be just fine, maybe even better as mentally I’ll be revived and ready to keep working hard.

As far as is the training too hard or too much, this may be a question only each of us can answer individually. Each workout, I feel, comes down to two components one is physical effort and the other an emotional effort.  I don’t know that I am the best gauge for myself personally as I fear I may struggle with digging deep in my emotional effort at times.  I am always open to suggestions and certainly appreciate everyone’s support.

What has my schedule been lately:

• Monday (Off)
• Tuesday (Running ‘Interval, easy, or hill repeats’)
• Wednesdays (Cycling)
• Thursday (Off) – Supposed to run but I skip most times or run easy
• Friday (Swimming either bay or YMCA)
• Saturday (Long Run)
• Sunday (Cycling and then lap swimming @ YMCA)

As I typed my schedule I think this isn’t too much so it may be my emotional effort and motivation I am struggling with.  Either way, I am off to enjoy my “ME” day. I plan to do whatever I want so by tomorrow I am ready to join back into my training and keep working towards my goals.  If you have any suggestions, comments or motivational tips please feel free to share.

In talking with my friends about what to blog about to ensure my website has relevance the advice I received was to keep it personal. Share my real struggles so people wouldn’t read it and think, “Here is just a woman who lost weight but now life is perfect so I don’t relate.”  That couldn’t be further from the truth.  While I would agree with my friends that I am a “cup half full” thinker I have had many struggles within the last year and they all pay a toll on weight and nutrition.  It can be very difficult to really share more of my personal story as “it’s personal.”

Oh... that's why I want dessert when I'm stressed. It all makes more sense now.

While I may blog about the fitness activities I participate in that’s because it is easiest to write about what’s working. As with all of our lives much more is really going on behind the scenes that we don’t talk about. Over the past year I have walked away from my home with my boys, my husband and I are re-evaluating our future together, and my oldest son was diagnosed with Kidney Disease.  These stresses were added to the mix of my everyday life such as work, finances, kids, and activities. Many of you can probably figure the level of stress these types of life changes can cause, and with the local news coverage lately of all the murder suicides it certainly magnifies it. I feel now more than ever it is important to model for my family that life always goes on.  Never is any obstacle too large (a house is just four walls, it’s the memories that make it a home and those you can always take with you), too devastating, or unchangeable.  It can be difficult not to worry about people judging you, worrying about your children, about money, about teen-aged boys, securing their future, etc… The truth of the matter is while I can and have (just ask my closest friends) made myself sick over worrying so much I realize at the end of the day life is going to be what it is whether I stress or not.  I have to learn to believe and trust in myself, my boys (I”ve raised them right) and know that with the love of my family and friends all things are possible. I am attempting (not always successfully) to take life more one day at a time, be thankful for my health, my family, my great friends, and know that many others are dealing with more.  So you see for me when I complete a training run or a fitness event I am often moved to tears because I am excited that I went, I did, and I finished.  When life is stressful it can be all to easy to just sit back, revert to old habits, and eat away our sorrows but that is the easy way out.

With all my stress lately I have struggled with a pesky 5 pounds of weight gain and if truth be told I’d actually like to lose 10 pounds.  Five pounds may not sound like a lot but for those of us who have struggled with weight we all know how easy 5 lbs. can become 10 lbs. and so on. I’m back to a vigorous exercise program, eating better, remembering to drink more water before each meal, and I’ll be sure to keep you posted on my efforts.  A couple of things I’ve learned in life is that those that act like they have “no skeletons in the their closets” (problems or concerns) typically have more than most, and that the less I worry about life and learn to flow with it the easier it is.  Don’t get me wrong I still try to guide and control my life journey as we all need to, I’m not recommending we all quit our jobs and just see where life takes us, but I realize stressing over things I can’t control or change just makes life even more tiresome so I repeat to myself “Breathe and let it be…” Some days are easier than others as far as that goes.

That is it for now so when you see me out there celebrating please know it’s not because I feel I am the best (I am not by far).  I am celebrating because through all life’s ups and downs I still chose to get up and go for it and that makes me proud!  To the masses out there with more powerful stories than my own that are still going for their goals, I salute you. What you’re doing is extraordinary and should be celebrated! Thanks for sharing in my journey with me and feel free to share your comments that may benefit others as well.  Together we will keep the hope that we will lead healthier more nutritious lives.

Our Cycling Group enjoying a beautiful day in San Diego riding around Fiesta Island!

Wednesday nights 6-7pm at Fiesta Island I’ll be enjoying some riding with a beginning cycling group. Our invite is open to any age, type of bike and ability level.  We meet, start all together, and then for right now (due to our varying paces) we head off to circle Fiesta Island at our own intensity levels.  We ride, support one another’s efforts for the hour, and then congratulate each other once done. We will be doing Sunday rides throughout the city as well with our first one scheduled for July10th.  The location will be determined by the group during our Wednesday night rides.

Rich and Tammy enjoying some cycling together

Rich and Tammy, looked like cycling experts as they circled Fiesta Island several times swapping the lead to give each other a break occasionally.  They used some cycling strategy to assist with wind resistance and shared the information with the rest of us.

Cycling fun at Fiesta Island

If you want to hear an inspiring story you should come out and talk with Cindy, she has been cycling for a while but during one of her evening rides she took a terrible spill.  She sustained quite a few injuries yet was determined to get back on the bike.  She really embodies the message that we should never let life or fear hold us back from moving forward.  Although her injuries were severe she is back on her bike, running and taking in all life has to offer on a daily basis.  Speaking from personal experience this is so hard to do! I am always super moved when I have an opportunity to meet someone who doesn’t let a bad experience stop them from getting up and trying again.  At times it may feel like it’s easier to just throw in the towel and forget about pushing forward towards our goals.  Whether the goals are fitness, weight loss, or personal, we only need to find one reason to say; “I can do this” versus “I can’t do this” and Cindy helped remind me of this last week.

How can you help but want to come out and cycle around a place this beautiful? We live in paradise so come ride with us and enjoy the beauty of San Diego!

I believe we will be having at least two more join us this Wednesday, Ashlie, and Erin and I can’t wait to have some more fun.  It is great cross training and what’s more important is that we are meeting new people and having a BLAST.  If you would like more information on joining this fun cycling group please respond to this blog and I’ll be sure to reach out to you with the details.   I look forward to seeing more out there having fun!

Now I have to actually get in the Bay, Yikes!

Since when did swimming get so hard?  Oh yeah, when I decided I should actually learn how to swim properly and get better.  I want to feel better swimming in a Triathlon come October.  I grew up in San Diego and considered myself comfortable in the water but as I get older and when it’s not just to get in and play around it feels so much harder.  Recently as I headed to Ventura Cove in San Diego for some swim training, my palms were sweaty, I was thinking about how cold the water was going to be, and was not enthusiastic about coming across sea creatures in the water or the slimy sand at my feet.  However I have been very inspired by many of my friends lately.

Lily, I’ve been watching your daily posts on facebook regarding your exercise and weight loss it is super motivating, even if I just “like” the status.  Your consistency and effort daily is super contagious. Plus you’ve been my rock and great teacher showing me how to correct my swimming stroke. You make it seem so easy in the water and I am even more motivated by your calm, take it as it goes attitude.

YMCA Swim Training with my friend and coach Lily!

In addition, I have been training with a supporting and fun group of people from Peak Finders Training. As we set out to do our first swim training last Friday I found myself surrounded by both seasoned swimmers and newbies like me.  The more experienced swimmers offered encouragement and safety tips to ensure a positive experience for everyone.

I’m not going to lie, I get a bit dizzy and disoriented in the water at times. Especially when I first get out for a few minutes but over time as I get stronger and more comfortable I’m hoping this will pass.  Tammy and Peggy I am so inspired by both of you!  You both appeared so calm, went out to swim as best you could for the first time and made it appear effortless (although I’m sure it wasn’t).  Easy or hard, fast or slow you appear to be at peace with the activity and that is what I find super motivating.

Thank You all!

Come have some fun with us!

If you would like to join in on this activity our Peak Finders group will be at Ventura Cove every Friday from 5:30pm-6:30pm.  If Bay swimming may be too intimidating at first or you’re just looking for some pool swimming please join Lily and myself at the Santee YMCA every Sunday @1:00 for some lap swimming.  At the YMCA it’s $3-$5 depending on if you’re a Santee resident and first come first lane service so be on time and let’s have some fun!  Hope to see some more of you out there.

“Hope is important because it can make the present moment less difficult to bear. If we believe that tomorrow will be better, we can bear a hardship today.”-Thich Nhat Hanh

I know there are many of us that have struggled and work actively to either lose or maintain weight.  What I think would be really awesome is if we made Keep The Hope an active support network for many of us to have a voice, share ideas with each other, and support our daily efforts towards a healthier lifestyle.

Some Post Ideas:

• Have you lost weight and would be willing to share a before and after photo along with your story?
• Favorite Healthy Recipes: Specifics for the recipe with directions and a calorie breakdown if you have it.
• Success strategies for fitness, nutrition, and emotions
• Do you have younger children, maybe under 5, and still manage exercise and nutrition?  This is a struggle I hear a lot making this a great blog if someone will share their successes.
• Struggles any of us may be having and would like our keep the hope support network to offer suggestions to help with.
• What other topics would you like to see a blog about relating to weight loss, nutrition, or weight maintenance?

Please keep in mind this not intended to be offered as professional advice and all exercise and nutritional advice should be first cleared by your physician.  The posts will be successes and struggles from average folks that believe in sharing hope that together we can lose and maintain a healthier lifestyle forever.

In addition please see my training calendar or check AQLife.org or PeakFindersTraining.com and join in on any one of our fun events.  Hope to see you out there.

“Strength is the ability to break a chocolate bar into four pieces with your bare hands – and then eat just one of those pieces.”

– Judith Viorst

Sometimes people ask how do you manage food cravings after weight loss?  While I am sure there are many different strategies what has really worked for me are a few simple steps:

1. Don’t keep tempting foods in the house, force yourself to go out to get the food item if you must have it.
2. Before indulging in a food craving try to spend a few minutes assessing your day or week to be sure you’re not feeding an emotion.  If not sure force yourself to exercise first to see if you still want the treat later. Often times once done working out I find I no longer want the treat.
3. When you decide you’re going to treat yourself, get what you really want.  If I substitute I’m often left still wishing I would have had the cake or etc… So get just one of what you want, eat slowly and enjoy the treat guilt free.
4. Track (note in a planner or on your smart phone) how often you’re indulging as this may be a sign that there are undiscovered emotions that need to be handled.  We need to be honest with ourselves and use alternative methods for dealing with stress, sadness, finances, etc…

I know all to well how much stress and emotions can tempt one who has battled with weight to revert to poor choices. When the chips are down it feels comfortable to turn to old habits as they feel familiar but if we keep sticking together we can change our habits forever.



Nick, 17 years old, diagnosed with IGA Nephropathy. Ready to tackle the challenge.

Sorry for the lack of blogs over the past couple of weeks but my oldest son was diagnosed with IGA Nephropathy, a form of Kidney Disease recently.  He had always been a healthy kid so this threw our family into a time warp for a couple of weeks.

He is home from the hospital now and on a very heavy dose of a steroid as an anti inflamitory to benefit his Kidneys.  The amount and time he is estimated to be on the steroid has me concerned, so I’ve been looking into other ways to improve his health.

That leads me to this blog.  In reading many articles and talking with a Registered Dietatian I may be able to help him by reducing both the sodium in his diet to under 2000 milligrams per day and eating more of a vegan or vegeterian diet.   Once I heard this I couldn’t help but realize what a great opportunity for me to improve my own diet and nutrition while modeling and learning with my son at the same time.

I’ve been eating a fairly healthy diet for the past several years yet there is more that can be done to improve my health and what is more important now, my child’s health.  I don’t kid myself to believe I can remove all animal based protein and dairy from my 17 year old’s life overnight but we’re meal planning, shopping, and cooking together. One meal and day at a time he will learn to manage his Kidney disease while we, as a family, all grow and learn to live healthier more nutritious lives in the process.

I’ll be posting our family favorite nutritious meals on my website weekly, in hopes to inspire all of us to find healthier options.  You may choose to eat healthier meals to avoid health concerns that are common with obesity, or maybe it’s other illnesses we encounter (like IGAN with my son), or maybe it’s because you believe the golden rule that we are what we eat.  No matter the reason, I hope you enjoy the recipes and that we all are inspired to maintain our weight, our health, and love our families.

Our first family favorite, Quinoa Taco’s : 

4 cups water

2 cups Quinoa, rinsed and drained

3 cups cooked or canned black beans, rinsed and drained

2 garlic cloves, minced or pressed

12 small or 6 large whole wheat tortillas

2 cups low-fat guacamole

3 Tablespoon chopped fresh cilantro

5 cups chopped romaine lettuce

1 cup mango salsa

** Bring the water to a boil in a medium saucepan.  Add the quinoa, cover, lower the heat to medium-low, and cook for 20 minutes.  Remove and set aside.

Pre-heat shallow pan over medium head and cook the garlic for a couple of minutes.  Add the beans and warm for 5 minutes.

If desired, warm the tortillas, one as a time, in a dry skillet over medium heat.

Fill the tortillas with the quinoa, beans, guacamole, and cilantro.  Top with the lettuce and salsa and serve.

One Taco is approximately: 358 calories, 7.5 grams of fat, 1.4 g saturated fat, 18.8% calories from fat, 0 mg cholesterol, 13 g protein, 61.1 g carbohydrate, 4.5 g sugar: 10 g fiber, 800 mg sodium (which is higher than I’d like but look at boiling your own beans and lower sodium tortillas to bring that down next time), 133 mg calcium, 6 mg iron,       9 mg vitamen C, 791 mcg beta-carotene, 2 mg vitamen E.

** We used a large burrito tortilla and my 6’3″, 200 lb. seventeen year old boy only ate one if that helps determine portions needed.

Next week I’ll blog about handling food cravings since I know none of us have those, right?  Just kidding, we all do and need to learn strategies to manage through them.  Until then I hope you have a healthy happy week.

My Son Austin and I Cycling at Mission Bay

Time to switch gears from running to another activity I have come to really enjoy cycling.  I am a rookie when it comes to cycling as until a year ago if someone had asked me to go cycling I would have equated that to a beach cruiser pedaling around and having fun.

I have always enjoyed bicycle riding so when I was prompted to look into cycling I was very intrigued. I liked the idea that cycling was easier on my body, I would be able to travel farther, and enjoy seeing more landscapes…

I bought my first actual road bike a little over a year ago and it was very intimidating at first I’ll have to admit. My biggest fear was clipping in and out of pedals.  What if I need off in a hurry?  What if I forgot to clip off?  What if, What if, What if?  My list could go on and on but I needed to tackle it or forget about it, so I went for it.

At first the bicycle shop told me to practice clipping in and out of my pedals leaning up against something in my house to be sure I was comfortable with the shoes and pedals before attempting to head down the road and panicking.  This seemed like a great idea until I fell over in my kitchen while not moving and clipped in. My two boys laughed hysterically and said,“you are going to be great at this new activity since you already fell over and you haven’t even left the house yet.”  I didn’t let that detour me I decided I was ready to hit the road anyway, I could fall over just as easily outside as inside so let’s try it.

Once on the bike, it’s no different from any new challenge we decide to try, confidence is the key. Subconsciously I had told myself falling off would be painful so I quickly gained confidence in my ability to clip in and out of the pedals. Like with any new sport I did eventually make a mistake and I fell off. I didn’t clip out quickly enough but the pain in my elbow gave me a crisp reminder to pay more attention while riding in the future and I haven’t done it again since.  I don’t want to jinx it though I still need to pay attention each time I’m riding.

I don’t know how many miles I’ve logged since I first got my bike, however I’m certain it’s not as many as I wish it were.  I had to start by learning the basics, from gears, to proper clothing, to basic bicycle mechanics, and how to change a flat. I am still a novice with cycling but I look forward to learning and sharing more along the way.

I still run more than I cycle since I don’t have many friends that have road bikes and those that do are far better than I am.  My goal is to log more hours in the saddle to gain endurance and build more confidence when riding with others that have been riding longer.

Although trying something new may feel intimidating at first my suggestion with this sport particularly is to GO FOR IT!  I am hooked and I think you will be also, there is nothing like the wind blowing across your face as you travel down the road to destinations unknown while enjoying the beautiful scenery!

Did you know May is National Bike Month? We can celebrate by cycling to work on Friday May 20th, 2011.  To find out more about it check out http://www.sandag.org/enewsletter/feature_4.html

Hope to see you on the road.