Nancy Nelson Music

Nutrition

Gradual Progress

by on Mar.06, 2011, under Nutrition

I don’t know about you, but I love to see instant results. Over the past year and a half I have been practicing my ChiRunning and there are times I think what the heck am I doing. Being patient with myself, I am seeing results and a freedom in my running. Not only am I training my mind and body to learn the new focuses, but I am gaining confidence and running further, freer and faster than I have ever done before.

I am on week 5 in the ChiRunning Half Marathon Intermediate guide and sometimes I feel like I am going backwards. This week has made me realize that I need to take the time it takes to loosen up, do my body sensing and know when I am pushing myself too hard.

Here are the focuses that have helped me out this week:

In 1st gear, breathe, relax, shorten your stride and use your Chi. Going into 2nd gear, let your arms swing naturally to the rear and find the balance in your lean. Let your lean be your gas pedal, play with it, enjoy it, have fun with it. Visualize your feet going in a circle and find your sweet spot in the lean. Sometimes this happens for only a short time for me, so when I feel like I am falling apart and loosing focus, I go back to the basics, shorten my stride, lengthen the back of my neck and my confidence is back and I continue to enjoy my run.

Don’t take yourself too seriously out there, enjoy the you that God has made and see the progress happen right before your eyes!!!!

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ChiRunning Pain-Free

by on Feb.19, 2011, under Nutrition

I just got back from an amazing 7 mile run. It is still very cold in Wisconsin, the temperature was only 10 degrees this student writing paper morning, so I dressed a little warmer, drank my chia seeds and headed out.

Using the guide from my ChiRunning half marathon training program by Danny and Katherine Dreyer; the 5 focus’ I worked on this morning were: Circular feet * Balance in the “window of lean” * The “C” Shape * Feel Pelvis rotate from the Pivot Point * Limp lower legs.

As I slowly warmed up I sensed my feet and visualized them going around in a circular wheel “kinda like the road runner”. I am a morning runner but my body was tired this morning, so I did a lot of self talk.

As I started to breathe and relax, I played around with the window of lean. This focus amazes me. As I work with gravity and lean from my ankles my speed increases. Not able to keep this focus for very long right now, I lengthened the back of my neck and let my core muscles help me out.

The next focus I worked on was the “C” shape. This focus comes easy for me so I played around with it and then did the pool running focus to free my pelvis. As I ran fast, then broke into a brisk walk, I was able to relax my pelvis and feel a freedom in my stride that wasn’t there before. Sometimes my running reminds me of the rides I had on my young horses. I loved to collect them into the bit and then let them run freely like the wind. This is the picture I keep in my mind as I run.

Home now after a great run, I stretched, drank a protein shake and enjoyed some coffee and breakfast with my cat “Sweets” relaxing in the sunshine beside me.

Cheers to all my fellow runners out there!

I hope you have a fabulous run and a super day!

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One Step At A Time

by on Feb.06, 2011, under Nutrition

Starting to train again for a half marathon the past three weeks has been life changing in so many ways. Not only am I letting go of old habits, but I am gaining confidence and learning new skills that will help me in every part of my life.

Using the “ChiRunning Pain-Free Half Marathon Training Program” by Katherine and Danny Dreyer has given me the tools and a guide to break down some key focuses to practice everyday. I am running five days a week and keeping a journal of my daily runs, walks and cross training activities. Here are some key points that have made a huge difference for me.

Keep your stride short as you begin each run.

Pre-run Body Looseners and post-run stretches are essential for pain-free half marathon training.

Pick two focuses to practice and give yourself the time it takes to feel comfortable and learn each new focus.

Week 1 breakthroughs: Remember to lengthen the back of your neck. This will lightened your step and gave you a feeling of light feet.

Week 2 breakthroughs: Feel your feet at the bottom of your column thus giving you balance and an even stride.

Week 3 breakthrough: Have a ball on your Sunday fun run, enjoy the fresh air, being outside and the freedom that running gives.

Posture is key: Practice the “C” shape whenever you can and feel the earth under your stance.

Last year I logged 3,545 miles between my runs and walks. I just thought I would put that tidbit in to hopefully inspire you and challenge you to keep a journal of your progress and see the wonders that you can do just by taking one step at a time!

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Get Moving

by on Jul.30, 2010, under Nutrition

Riding my bike back from lunch this afternoon, I was amazed at how nice it was outside. The skies were so blue, the sun was shining and there was not a cloud in the sky.

I love to be outside.

I am an avid runner, walker and biker.

My husband says that I just can’t sit still. Yes maybe that is true.

Did you know that exercise is better than any drug or anything else we have to fight aging? There is no downside. Remember exercise is not limited to running or weight lifting. Dancing, gardening, and housework count too.

The important thing is for you to do something at least 30 minutes a day.

There is only one beautiful you in this world, so make the most of who you are and get out and enjoy!!!

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The Perfect Little Food

by on Mar.28, 2010, under Nutrition

I am reading a very interesting book “Born To Run” by Christopher McDougall, about a Hidden Tribe of Superathletes, and the Greatest Race the World Has Never Seen.

My interest was perked when I heard about the book and the perfect food that the Tarahumara tribe ate. Training for a half marathon, I wanted any help I could find. “Chia Seeds”, nature’s perfect food provide ample calcium and protein, contain fatty acids, omega-3 alpha-linolenic acid, soluble fibre, protective antioxidants vitamins and minerals. Mix 2 to 4 tables with 16 ounces of water and walla energy and yes I mean energy that lasts, not just a quick sugar high. The seeds help you stay hydrated longer, and retain electrolytes in your body.

Give it a try and let me know how you feel. I drink this each morning before my workouts.

Here is my health tip for the day. Do you have one for me?

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Run With A Passion

by on Feb.02, 2010, under Nutrition

All of us have aspirations and dreams! One of my is to run a Marathon.

After watching my daughter finish the Chicago Marathon last fall with a smile on her face, I was so inspired by her determination that I put it on my bucket list.

Now don’t get me wrong, I am not crazy after all of these years, I am planning on trying a half Marathon first to see how my body holds up.

Being an avid daily speed walker, and running in my younger years, I plan on following a schedule and taking the time it takes to train.

The other day my son brought home the book, “Born To Run”, about a hidden tribe of super athletes and their incredible “Chia Seed”. Now talk about a crazy thought, mixing water with seeds, 9 to 1 ratio and coming up with a liquid gel form that gives you energy. Pretty cool stuff and not bad tasting either and by the way the book is a very good read.

I would love to hear any tips out there for my running!

So….what aspirations and dreams are on your bucket list?

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Food For Thought

by on Aug.07, 2009, under Nutrition

I have a good friend that asked me to blog about food and exercise. This sounds simple, but for a person who struggled with eating disorders for twenty years, it is very complex.

I tried many different approaches to free myself from purging, binging and my addition to food.

I remember lying on my bathroom floor realizing that all I could do was try one more time to love and forgive myself and let go so that God could heal the broken shattered pieces of my life. Why is that moment ingrained in my mind? Have you ever felt like that when you knew something life changing was going to take place?

It was a moment in my life that I will never forget; change was happening, a pattern, a habit, and a addiction to food was being broken.

Here are a few key ingredients to my success:

Each day, I looked myself in the eyes, even when I threw up nines times that day, and told myself “I love you”.

I stopped running six to nine miles a day and started walking after each meal or snack giving me a sense of control and balance.

All processed foods and sugars were replaced with organic whole foods.

Thinking back to that day and even today, I believe in the gift we give ourselves; the gift of love, courage to never give up trying, and forgiveness.

Just remember how very special you are!

I will write about what I eat and my exercise next week, I promise.

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