Here were are on the cusp of a new year and new decade. It’s the ultimate perch on which to sit a moment and reflect. Was 2019 everything you’d hoped for? Any surprises? What did you learn? How will you move forward? I’ve given this some thought and settled on a list of things I tried in 2019 that were worth heading into the New Year with…and some things that are better left behind.
Things I’m Taking
Staying Active. Duh. While the mix of cardio vs strength training has changed pretty drastically since I crossed the finish line of the London Marathon, staying active still tops my list of health priorities. I started running over 20 years ago to head off the heart disease that plagues my dad’s side of the family and I plan to keep on moving, and keep as much muscle as possible on my body for as long as I can.
Focus on body composition vs weight. I runfess I still haven’t replaced the dead batteries in my scale and I probably won’t. Health is so much more than a number on the scale. Since having a Dexascan a year ago, I’ve been more mindful of body fat vs muscle, muscle imbalances that can lead to injury and bone density.
Listening to my Body. Social media is a tough place to hang out because there’s always someone doing something…like a run streak or back-to-back marathons or 100 mile weeks…that sounds exciting, but may not be right for YOU. I’ve learned that I thrive on lower running mileage with strength and cross training in the mix. I’ve also learned that rest and recovery is a valuable part of training, not slacking off.
Supplementing Vitamin D3 in the dark winter months. As we age, and especially those of us with autoimmune disease (hello hypothyroid), we don’t absorb Vitamin D from food they way we used to and the sun, in these Northern locales anyway, is pretty sparse lately. When my vitamin D is low, I feel especially tired, sad and sluggish.
Protein, BCAA and Collagen. As we age, we lose muscle mass. I’m a work in progress on taking in enough protein, but using BCAA before-during-after tough workouts, as well as taking in two daily servings of collagen totally helps my recovery, leaves my joints feeling less achy and keeps my skin, hair and nails strong and healthy.
Ruminate on this for a moment.
Perspective. The 10 year challenge was big in 2019. Many of us posted side-by-side pics and marveled at how young and fresh we once were. May I remind you though, that we’re all most likely fresher and younger RIGHT NOW than we’ll be 10 years from now. I’m going to embrace that and enjoy where I am right now. I say it often: Life is precious and takes unexpected turns. Tomorrow is guaranteed to no one.
Things I’m Leaving Behind
Intermittent Fasting. I tried IF twice this year. The first time I figured I must have done something wrong so I gave it another go, only to have the same non-results. In no way am I saying it doesn’t work for anyone, but it most definitely did not work for me. After reading Dr. Stacy Sims’ book ROAR, I learned that fasting creates a cortisol spike. In menopausal women especially, when cortisol is high, the body stores fat. My fasting days are over.
Toxic Acquaintances. In social media especially, we may have casual acquaintances who throw off draining negativity and/or passive aggressive remarks. I’ve always tried to be the bigger person and overlook it, but lately I’ve begun to question why I should tolerate it at all. I’ve started hitting the unfollow and unfriend buttons and it feels so good.
Chasing numbers. This is kind of a trick answer because you probably already know I haven’t chased PRs or paces or mileage goals in a long time. Of course there’s nothing wrong with doing so, if it brings you joy or motivates you. But if you’re going to agonize over not hitting a pace and judge every run, it’s time to let go, breathe and enjoy running for the sake of running. I have nothing to prove and neither do you. My friend Don sent out a holiday pic of himself with his running group and reminisced how most of them were nowhere near PR pace. In fact some of them showed up only to walk. He nailed it when he said it is the connections we make along the way, and the memories we share that are the real gifts running gives us.
Have you reflected on 2019? What’s working for you? What will you let go of? What are your health goals for 2020?
I’m linking up with Kim and Deborah for the Weekly Run Down. Join us!
This post is a perfect representation of why I like you so much! You just make such smart decisions–and I’m glad to see that you’re walking away from fasting. I see people doing a lot of things with their diets and most of them don’t make sense–keto, anyone?. I know enough about nutrition to be dangerous and it’s hard to sit back and not comment!
I also agree with you about toxic people on social media. I’ve been doing a lot of unfollowing, but unfortunately some folks are hard to completely eliminate. The humblebragging and drama gets to be a bit much. I have to remind myself that most of those people are looking for affirmation from outside.
Gosh, this was a long response! You’ve given me a lot to think about. Happy New Year, my friend!
Ah, Mr. Tolle is a wise man – so much to absorb in that quote on negativity! I love your perspective on embracing right now. And, yes I’m so over the drama of some on social media. There is something very freeing about hitting the unfollow button!
Interestingly, I also tried IF and quickly learned it just wasn’t for me either. I’m just better served by mindful eating – no more nutrition trends/fads for me.
Happy New Year Marcia!
I love this post and I love the way you think! I also tried IF and realized it was not for me. It’s not easy to let go of relationships that toxic or just don’t give you good feels. Life is too short to let other people make you feel about yourself. Thanks for sharing your heartfelt thoughts. Happy to call you a friend 🙂
When I first tried IF on my own, it didn’t work at all. I gave it another try under the guidance of an RD, and combined with strength training, running and cycling, it worked very well. I’m at my goal weight again and have better body composition than I’ve had in a long time. It has also helped my digestion and some other issues, so I plan to maintain it as a lifestyle. I understand it’s not for everyone, but it can work. I don’t know what the magic bullet is, though.
I like this list a lot! The past few months I have been doing a lot of unfollowing. There was a lot of people I followed that I’m not even sure how I started following them. Then there were the people who just didn’t spark joy for me. I know last year was all about what sparks joy for you but I’m still following that rule. Just maybe not in my dresser drawers or closet. 😉
This post is great! Lots of tips I need to incorporate, including the unfriend/unfollow. It feels so good and then you realize the negativity those people were bringing on- it’s not missed.
I probably need similar vitamin supplements here in Minneapolis! Great advice.
You’re way ahead of me on the year-end // new year reflections, but I’ve been mulling over a few things. It sounds like you are making good decisions in what to leave behind and what to bring with you. I’ve been thinking of what good changes I made this year and which ones I’m still working on. My Mom was just telling me about Vitamin D. I guess I should listen to her.
Total agreement with most everything you mentioned (except the fasted cardio is still working for me, albeit I don’t follow any particular regimen nor am I menopausal–yet. Ha! That may soon change, though, in the next few years LOL). I’ve had my share of being on the receiving end of toxic people, too. While I don’t condone their behavior, I also rationalize everyone needs a punching bag. Besides, their behavior actually does more damage to them (than to others) in the long run. Wishing you all the best in 2020, Marcia 🙂
I was thinking exactly the same thing about the 10 year challenge. We will never be as young and fresh as we are RIGHT NOW. As you say, life takes takes unexpected turns and we really should live more in the moment.
Collagen and protein are sooo important as we age! I take supplements, too. I don’t really know much about the BCAA thing, although I see it being mentioned a lot. I will look into it as it sounds interesting!
This is great.
Unfortunately it takes an injury and a marathon for me to know that running is a gift. It doesn’t matter how fast or how slow. I love racing and I will continue that even if my times get slower and slower.
I also want to be around positive people. That negativity sucks the life out of life. Even things seem bad, there’s always some good.
Totally agree with all of this!
I have also hit the unfollow button on a few people that just dont strike me as authentic or genuine anymore. I hate fake people and just didn’t want to be exposed to it anymore on social media.
My OTF studio has an in-body scan scale and it breaks down fat, muscle, etc. I’ll be using that scale probably every 6-8 weeks to get a more accurate view of my weight. My first goal of 2020 is to drop 10 lbs of fat…and I’m sure most of that came from over indulging during the holidays LOL
Yes, Yes, Yes to everything on your list. Happy 2020 Marcia! It’s going to be a great year.
I’m looking back on the past decade tomorrow, but not doing the side by side challenge — only because I’d have to hunt down a photo from 10 years ago!
I actually do my loose version of IF, and that seems to work for me. Now. Who knows, things are always changing! It isn’t anywhere near as strict. Also got back into the habit of not snacking as much (although I definitely do snack sometimes, and sometimes it’s important to me — like after a run).
I actually started to use a scale again for the first time in decades this year. It’s actually a useful tool for me now (previously would have been too emotional). Someday maybe I won’t use a scale again, but for now, it works for me.
Still chasing PRs, but cool when they don’t happen too. Definitely not the be-all, end-all for me.Running has actually been mostly pretty strong, and I pretty sure I can still pull off a few — for me, the challenge of running and training is still fulfilling. Maybe because I didn’t race that much this year, LOL!
Marcia, you had a great running decade finishing up all the World Majors! That is something to be very proud of.
I love what you’re walking away from as much as I love what you’re keeping! Toxic people need to be booted out of our lives. They bring us down and we just don’t need it! I’ve never tried IF but I know my body wouldn’t like it. I get a little tired of all the tricks, diets, schemes, etc. for weight loss/healthy eating.
Yes to all of this!! I found so much joy in my running this year despite being far from any PRs. It’s definitely perspective and gratitude for the good it brings to my life. I’ve been unfollowing or hiding folks, too. Life’s too short.
One thing I’m keeping around is recognizing and thanking people who enrich my life. Thank you for your wise commentary, your hilarious but not mean snark and all the rest. I’m so glad that running blogs brought us together.
Happy new decade, Marcia!
I am with you 💯 and wow! That’s great info for menopausal women and IF! Let’s do 2020 right!
Such great thoughts on the year! I think you’ve got it down and your 2020 will be incredible.
I’d really like to leave this bum leg in 2019 but it looks like I”ll be carrying it with me. Blah.
I’m going to need to be more positive and more determined as I go into 2020 so I can get back on track. It’s been a test of patience and positivity for me, so I just need to hold onto all that if I can.
I love this post, Marcia and it really makes me think. I feel like I’m headed in a different direction anyway when it comes to my weight and what I’m actually doing vs what others are doing. Could this be a older-wiser thing?
My own feelings of negativity and sadness have brought me down further so I want to leave that behind. I want to find solutions for the things that bring me down. I think it will still be quite a work in progress for some time, but I’m ready! I’m ready to have a better year and a better outlook.
I read this post when you first posted it and I loved it so much that I decided to read it again. I have quite a few PRs I am chasing in 2020 but will NOT fret or be disappointed (OK maybe a little) if I don’t get it. Overall, I want to enjoy my runs and races.
I love this post – I’m all about chasing numbers especially as it’s so early on in my running life, but I 100% agree that those connections are just as (if not even more) important. I’ve loved joining the running community (both “real life” and online) and in dealing with the loss of my mum this year, I’ve found great comfort in running and from running friends/ connections. As for leaving toxicity behind in 2019, let’s go for it. I know those passive aggressive comments you speak of, and that’s something I’m very happy not to tolerate in 2020.