Things I Would Change About Google Classroom

The end of the 2019-2020 school year came at us all like a wrecking ball.  Teachers, students, and parents were forced to learn through a computer or device instead of in-person.  For many of us, that means using Google Classroom.  Even though we were thrust into this medium, teachers worked tirelessly to engage their students from afar, and children and parents worked tirelessly to complete assignments and keep the learning going.

Now that we are continuing online learning this fall, I have some beef with Google Classroom.  Don't get wrong; it's an amazing online tool that I already used in my classroom once in a while.  It has many useful features, but after using it as my ONLY classroom, I have some suggestions for Google to make it function better for teachers and students.

1. The "newsfeed" format just doesn't work for a classroom.  I wish the classroom page had buttons to pages for students, not a feed in which posts and announcements get lost.  I wish teachers had a space at the top of the page that functioned like our bulletin or whiteboards in our actual classrooms.  We need to post learning targets and announcements.  Having a space at the top of the content in Google Classroom for the learning target and reminders would be so helpful.  Below that, have buttons for pages like "Classwork" and "Discussion Forum".  Move the feed from the front page to a separate page that the teacher can add discussion topics to and students can respond to those topics.  The feed just doesn't work!

2. Student Groups.  I teach middle school and have anywhere from 70-90 students enrolled in the same course over different periods.  Since they all learn the same thing, I put them all in the same Google Classroom.  However, we are required to accommodate and modify for different learning styles and needs.  Right now, you can click on individual students to send assignments to.  I can send modified assignments to the 15 students who need it, but then I have to go through and click the other 65 kids who DON'T need that modified assignment.  Talk about a time-waster!  If I could create subgroups within each class, I could have a group of gen ed students, sped students, and 504 students.  Subgroups would save me so much time, and my students would get the correct assignment for their learning style.

3. No more blank work!  I wish Google had a feature that could prevent students from submitting blank work.  I had several students who would just click "Turn in" or "Mark as done" without doing any work.  So, on their side of things, they could show their parents that all of their work was turned in!  Time to play video games!  If Google could create a feature to prevent that, it would save teachers time and keep kids accountable, as well. 

As we embark on a digital school year, I am so thankful that we are in the information age and there are so many tools out there for teachers and students to engage in meaningful learning.  Google supplies A LOT of those tools, including Google Classroom. With just a few changes, Classroom can be the best tool for teachers and students during remote teaching!

Cheers,

Kasey

My First Half Marathon

My first half marathon was in November 2010, at the San Antonio Rock 'n Roll. After I ran, it I wrote about the experience in a short story. I'm so glad I did; reading it again after years of running still makes me excited for long distance races! I'm running half marathon number 7 on Sunday; and the excitement is still there!

_______________________________________________________________

The sun was still sleeping when my alarm sounded that morning. Usually I hit the snooze once just to give myself a little more time to wake up. But this morning was different: I was ready. I turned off the alarm and got out of my warm, cozy bed and let a blast of chilly air hit me.


My clothes were already picked out and folded near the bed. Before shedding my warm pajamas, I took a breath and smiled. These are the clothes that I will run my first half marathon in. I dressed quickly in the chill of the morning and put my hair in a ponytail. I carefully pinned my bangs back and put on my trusty black visor. The sun was not yet awake, but I was ready.


I headed downstairs and began to prepare breakfast. On the morning of a big race, breakfast is extremely important. However, nerves and excitement tend to suppress the appetite and breakfast becomes a ritual in which you force-feed yourself whole grain toast with peanut butter and a banana.


Coffee brews in the pot loudly, as if excited to be of any assistance on this important day. The morning chill welcomes the hot coffee with open arms and instantly blood vessels come to life. As blood streams into the brain, thoughts begin to pulse through it. Did I train enough? Is it going to rain? Will my long sleeved shirt be too warm?


And then, my good old enemy, Negativity, starts consuming my thoughts. What if I don’t make it? I can barely do 10- what if I push myself so hard that I make myself pass out? What if I have to walk the entire second half?


My heart starts beating very quickly and my stomach tightens up as I force myself to swallow the last bite of breakfast.


Breathe! -Oh God, what if my lungs close up??


I begin to quickly rummage around for anything else I may need and throw it into the loud plastic race bag.


Water bottle.


Power bar.


Another banana.


Race bib and timing chip.


Arm band and headphones.


Throw on my jacket.


Grab coffee tumbler.


The part I love most about being a runner: putting on my shoes. This activity excites me about running like putting stage make-up on excites me about acting in a play. During this simple act, I carefully untie both shoes (a task I completely ignore when putting other shoes on). I put my foot in, making sure my socks don’t have painful wrinkles in them. Then, I slowly tighten the laces, working from toe to ankle and finish off with a double knot. Sounds boring enough, but this process allows me to assess my brain and physical well being before a run. Before a big race, this is where I am able to calm myself down and pump myself up. I tell my heart to slow and regulate my breathing. I tell myself that the morning’s task is possible, even if I don’t make my goal. For my first 13.1, just finishing will make me feel more accomplished than anything.


With my shoes on, I grab my favorite gray zip-up sweater, coffee, purse, and race bag and head out the door.


In my car I turn the heat on low and search for some tunes to pump me up. And I’m on my way.


The minute I pull onto the road near the parking area, I realize just how huge this event is. I start to panic- I forgot to prepare myself for the large masses of people. As a crowd-hater, this was a big mistake. I start to lose my cool while parking, grabbing a shuttle, and getting situated. Thus begins the morning of standing in lines.


Get in line to park.


Stand in line for the shuttle.


Stand in line for the bag drop.


Stand in line for the port-a-potty.


Stand in line to race.


It’s not until I’ve gotten back to my corral and see the small empty parking lot nearby that I begin to calm down. After an hour of lines, this empty cement slab is like an oasis. I begin to very slowly jog around and force myself to breathe. I concentrate on putting one foot in front of the other, on taking one breath at a time. Slowly, my confidence rises as I tell myself “Slow and steady wins the race.”


I check my watch, realize it’s almost time, and head toward my corral. Being slow has its perks, and one is being in a corral in the back. While others in the front are starting, we still have time for last minute adjustments- and finding friends. Luckily they were able to wave me down and together we talked about our race anxiety and how much more time we wished we’d had to train. When we began running, I was so confident and relaxed that I actually felt good. We kept each other at a slow, steady pace to conserve energy and used the time to catch up with each other. Before I knew it, we were already an hour in, and I was feeling fantastic. This wasn’t so bad, afterall! I can do this! It was shortly after that that I found myself always in front of my friends and heard them say several times that I should just go ahead- they’d meet up with me at the end. A few minutes later I looked behind to see that I had pulled ahead. I’d have to go the next 7 miles alone.


It may sound crazy (heck, just the act of running sounds crazy), but at this point I started talking positively to myself. I put my headphones in and told myself over and over, slow and steady, slow and steady.


Mile markers approached and flew by; water/drink stations became more important to watch for. Being aware of how much liquid was in my stomach was key. If I drink too much, I can feel it sloshing around and it makes me nauseous. I also did not want to run out of energy. Somehow, I got it right. Good stomach, good energy, and no port-a-potty stops, which are crucial to time.


I’m going at a steady pace on a brick road around mile 8 when I realize that both my knees feel like they are going to fall off and the bottoms of my feet are starting to throb. My old shoes are trying hard to support me, but it’s not working. I slightly panic and yell at myself for not budgeting for new shoes. I told myself this race was their last hurrah. Thanks for all the miles, shoes! For the next mile I think about the new shoes that I should get- what brand, what color, how much should I pay?


I stop my thought process to assess how I’m feeling. I’m starting to tire and my knees are in pain. I hope that a fuel station is ahead.


I trudge on, stopping to walk for the first time as I pass the 10 mile marker. I’m proud of myself for making it that far without walking. It’s not that I wanted to run the whole thing (that’s ideal), starting to run after walking is like trying to scale a wall. It’s so extremely difficult to muster the energy but I do it and make it to a fuel station.


They are offering energy gels and I take one. They are not the best, and the texture makes me want to vomit, but I’m growing tired by the second and force myself to eat it.


After the gel, we come to the split in the course where the full marathoners go straight and the halfies turn toward mile 11. At this point it all becomes a blur as adrenaline kicks in. I start to realize that I’m dodging a lot of walkers and feel like I’m sprinting to win second place. The Alamodome looms into view and I have visions of the finish line- one more mile to go! Suddenly I can’t believe I’m about to finish a 13.1 mile race. Last year I couldn’t run a 5k without stopping to walk. I’ve come a long way, even if it doesn’t feel like it in other aspects of my life.





I see the 13 mile maker ahead- only one tenth of a mile left. We turn a corner and staring us down is a giant hill. Why do they put the hills at the end? I turn up my music so I can’t hear anything else and push myself up that hill. At the top is sweet, sweet, glory. Nothing can describe the feeling of crossing that finish line and getting that medal. Finishing a long distance race, no matter the time, is a feeling that I love, and it’s what keeps me signing up for more races each year. There’s nothing like setting a goal, working hard towards that goal, and achieving it. That was half marathon number 1, and will always be my most memorable race.

Running: How to Get Started

New Year's Eve makes most people think about resolutions, starting something new, or making a change.  If you are thinking of becoming a runner, read on to find out how to get started!

First of all, I'm going to preface by saying that if you run, then you are a RUNNER.  It doesn't matter how long or how far or how fast you run.  Once you hit that pavement or trail, then you are a runner!  Be proud of it!

I call myself an average runner.  My yearly mileage is around 360 (roughly 1 mile per day!  Yeah!), while most of the people I follow on Instagram are way above 1,000 miles for the year.  To me, that is INSANE!  I don't have time to run that mileage due to work, and it's just too hot in the summer when I'm off of work.  I consider my 360 miles a great achievement!  So, don't compare yourself to others or you will never keep going.  Start where you are!

I started running in August of 2009 in Phoenix, Arizona.  I know, I know; it's balls hot!  I just needed something to set goals for that I could achieve as I was stuck with a master's degree and no job due to the amazing economy.  So, I decided to start running.  I went to Kohl's and bought some new shoes (not pricey, I think I spent $40) and shorts and a t-shirt. I already had sports bras.  I waited until the sun went down (I'm NOT a morning person!), fired up my click wheel iPod, and made the goal to run around the block to the first light post and back.  That was it.  So I did it.  IT. WAS. HARD.  But I did it.  I could feel my body resisting, but later I could feel my lungs changing as I was laying in bed.  Things were already changing.

The next day, I decided to go a bit further and back.  And I did it.  I could fall asleep easier, I could feel my lungs changing. Each day I decided to go a bit further, until I needed to look up a distance and route on MapMyRun.com.  I mapped out a 2.5 mile route around my neighborhood, and soon that was my daily run. I didn't have a phone with an app to track, or a GPS watch, just my old iPod.  I don't have selfies of me running during this time.  I don't even think I had an Instagram account.  I just ran for ME.  If you're just starting out, I suggest you run for YOU at the beginning.  Then you can find an app or fancy watch to track your stats.  But don't let the stats make you feel any less of a runner.

I didn't run for speed.  But it was nice when I ran it faster than yesterday.
I didn't run to lose weight.  But I did lose 15 lbs in the process.  (I also used the Wii workouts for strength training, and that helped!)
I didn't run to train for any race. I just ran for myself.

Soon, I was wanting a little more.  I decided to sign up for my 1st 5k, and asked some friends to run with me.  They are faster than me, but that didn't bother me.  We started out together at first, but then I told them to go ahead and meet at the finish line.  It wasn't time chipped, and I didn't have a phone or watch to track anything.  It was so empowering to set a goal and complete it. 

From that fall, August to October 2009, I was hooked on running.  It became something I could do, something that made me feel powerful and that I am capable of tough things.

All you have to do is start.

How to become a Runner:
1. Put on your shoes and a good sports bra.
2.  RUN!

Whether your resolution is to start running or be a faster runner, I hope that you have confidence in yourself to become the runner you never thought you could be!  Happy New Year, and Happy Running!

Cheers,
Kasey

I Tried Morning Yoga for a Week to Help Anxiety and This is What Happened

In the past year, anxiety has reared its ugly head in my life.  I find that it really flares up in the mornings, making falling asleep the night before a work day difficult, and very stressful to get going at the start of every day.  Little things would set me off, and I didn't feel good about things until after 10:00 am every day.  I exercise regularly, I leave work at work (most of the time).  I'm trying new things to try to calm the anxiety monster.

This week, I decided to wake up earlier than usual and do some yoga before making breakfast and getting ready for work.  Here's how it went:

Day 1: My alarm went off at 5:42am-- 25 minutes earlier than my normal routine. However, I was already awake. This never happens. Anxiety already had its grip on me. Instead of getting up, I stayed in bed until my usual wake up time. No yoga. Had a hard morning at work.

Day 2: Didn't fall asleep until after midnight, but got up after hitting snooze once. Took my time and did just 5 minutes of breathing and moves I like without a video. Got to work early. Had a better morning. Was asleep by 10:30 with the help of melatonin.

Day 3: Hit snooze once, but got up and did 10 minutes of yoga with a video. Yoga with Adriene is my go-to for yoga videos. She's amazing; check her channel out! Got to work a little early but later than yesterday (thanks traffic!). Had a better morning even though I had to quick make copies and go to duty. Fell asleep by 10:30 with the help of melatonin.

Day 4: Hit snooze twice. Thursdays are hard, y'all! I didn't have time for yoga by the time I got out of bed, but I could feel soreness from my workouts. I did some foam rolling while my eggs cooked. Got to work later but on time, had an ok morning.

Day 5: Hit snooze once, but stayed awake. Did a short video for runners, took my time getting ready, and had a good morning, and overall good day.

It's only been a week, but I think I like this. I am NOT a morning person, so when I workout it's always after work, so waking up earlier is not on my list of things that I want to do. Maybe I will become one of those people who gets up super early and gets their workout in before work, but I have to be at work by 7:40 so I don't see myself getting in a full workout and cool down in before work. However, I do think that getting up 30 minutes earlier and moving my body with a few yoga stretches and breathing exercises is a good way to wake up. I have essential oils and I need to bring them to the living room with me to help that relaxation and focus.

Overall, it's been a good week. I'm going to continue to keep yoga in my morning routine for as long as I can. It's nice to have that time to wake up the entire body and calm myself down before I begin my day.

Cheers,

Kasey

Injury Update: So Far So Good

I ran 7 miles yesterday, and I'm pretty excited about it.

I had 10 on the plan for that day before I got hurt last month.  Since then I've reworked my plan.  Those last two miles were tough- my legs felt heavier than they should have.  I cut back on Camp Gladiator workouts in order to give my body time to recover.  My new adjusted plan is to just finish this race.  I don't see myself getting a PR after how yesterday's run felt.  Usually I don't feel that heaviness until mile 10.  I still have three long runs left, though.  I just wish I could be more active (it would help to shed these extra holiday pounds) in order to build up more speed.  I feel like I'm not getting the speed workouts I need now.

After yesterday's 7, I soaked in Epsom salts.  I didn't ice it because it's chilly in my house, but it feels great.  I didn't feel any soreness at work today. 

Now, I have mountain cedar allergies bothering me.  I took the day off of working out because the medicine I take makes me feel so sleepy and dehydrated.  I figured a workout in this state wouldn't be good for me.  We will see how tomorrow goes.  I will probably need a workout since there is another event using our rehearsal space for one act play and I will be confined to my black box.  It's difficult to rehearse this play without our stage. 

I usually bring a 64oz water bottle to work and fill it up again by the end of the school day.  I got down the road this morning and realized I didn't grab it.  I stopped at the gas station near school and found a gallon of electrolyte water so I grabbed it.  I finished half of it, and I'm about to drink more.  How much water do you drink a day?  Does it leave you satisfied or do you feel symptoms of dehydration?

Have a great week!
Cheers,
Kasey

"The best-laid plans of mice and men often go awry."

The very same can be said for marathon training.  My first week and a half felt AMAZING and I was in top shape to really get some tough workouts in and have a better chance at a PR at the Missions Heritage Half in February.

Then I felt it.  A sharp pain in the front of my lower leg on a easy two miler.  It was sore for a week after, so I didn't work out, didn't run. I taped it up, soaked in Epsom salts, foam rolled, and iced.  I saw a doctor but he was no help. I'm really bummed that I was forced to stop when I was just getting started.  

Since the week of Christmas, I've run a few times and taken it slow.  It definitely doesn't hurt as bad, and when I run it's never above a 1.  So, I'm going to tweak my training plan and see if I can salvage this training cycle even though my race is a month away.

New and Improved Half Marathon Training Plan:

Week of: December 30: easy 2, cross training, 5 miles
Week of: January 6: cross training, easy 3, cross training, 7 miles
Week of: January 13: cross training, easy 4, cross training, 9 miles
Week of: January 20: cross training, easy 5, cross training, 11 miles
Week of: January 27: cross training, easy 5, cross training, 8 miles
Week of: February 3: crossing training, easy 4, easy 2, RACE DAY!

I'm giving myself more recovery after long runs this time around to see how I feel.  If I feel good, then I will add more cross training throughout the week and tempo runs.  It went from a 10 week plan to 6, but I already had one and half in the bank so I guess it's 7 and a half?

I am extremely competitive, so part of me still wants to get a PR on this race, but I have a feeling I will just have to hang in there and hope I can finish at a decent time now that I've lost 3 weeks of training.

Thanks to KT Tape, compression socks, ice, foam rolling, Epsom salt, let's see if we can get this back on track!

What are some challenges you had to face during training?

Cheers,
Kasey

Emotional Stages of an Injured Runner

Slowing down is difficult for many of us runners.  Even when our body is telling us, "Hey!  Take it easy!" we don't want to believe it.  It happened to me a week and a half ago.

I had a GREAT first week of half marathon training.  My long run felt great, I was sprinting faster than usual at Camp Gladiator.  Then I went on a short, easy run around the block and felt a sharp pain in my right shin.  I cut the run short and headed for home, hoping that it was nothing.  But, it was sore for a few days after that.  I thought it could be shin splints, so I taped it up.  Usually that feels better but it made my calf muscles tight and the dull ache was still there.  I foam rolled.  I soaked in epsom salt.  I even AVOIDED running for several days!  Then I went for a test run.  Two miles on our usual route, and still felt a dull ache.  

I made a doctor's appointment.  It's this afternoon.  I know I won't get an immediate answer today because x-rays don't typically show stress fractures so an MRI will need to be scheduled so who knows when that will be.  If I do need an MRI according to this doctor, I will have to defer my entry to the Missions Half Marathon in February.  I'm super bummed because I was in awesome shape when this happened and I was really looking forward to tough workouts and another PR.

My friends try to console me by telling me there are other ways to exercise but I look at them like they are crazy.  (There's nothing else besides running!!)

10 Stages of a (hopefully not) Injured Runner

1. Feel a (slight) pain and pretend it was nothing.  We do have a high tolerance for pain, anyway.

2. Go for another run the next day, feel the pain again, and it's worse, but maybe not?  Maybe I'm just making this up in my head.

3. Ice it anyway.  It will go away tomorrow.

4. Apply KT tape and ice it the next day.  It can't be that bad.  Go for a run.

5. Foam roll with KT tape, then ice it.  It's really not that bad!  Go for a run.

6. Soak in epsom salt, foam roll with KT tape, then ice it.  It's going away! (hopefully)  Go for a run.

7. Take ibuprofen, tell yourself it's better.  It HAS to be with the epsom salts, KT tape, ice, and foam rolling!  I even took a few days off!  Go for a run.

8. Give in and make a doctor's appointment.  Stop running.  Cry myself to sleep.

9. Go to doctor's appointment, play it off like it really doesn't hurt that bad.  Wait impatiently for results.

10.  If results are negative, lace up IMMEDIATELY!  Don't forget the ice later.  If results are positive for an injury, wallow in sorrow, scroll Instagram and feel extreme jealousy that others can run right now.  It's going to be a long recovery!

I'm praying I can lace up again soon!  Until then, take care of yourselves!  Listen to your body and eat your goddamn vegetables.

Cheers,

Kasey

My Half Marathon Training Plan

I've gone and done it: I signed up for my 6th half marathon! 

Half Marathon 1: Rock 'n Roll San Antonio Half in 2010 (2:44)
Half Marathon 2: Alamo 13.1 in 2013 (3:18)
Half Marathon 3: Cocoa Women's Half in 2015 (DNF)
Half Marathon 4: Alamo 13.1 in 2016   (2:39)
Half Marathon 5: Cocoa Women's Half in 2018 (2:28)

Half Marathon 6 will be the Missions Heritage Half on February 9, 2019.  I have more success running longer distances in the winter in Texas, so I avoid signing up for longer races in late spring, summer, and early fall.  January and February are the BEST times to run long in Texas!

Here's how I'm planning to train for this race:

The main training format I plan to follow involves running 2-3 days a week and cross-training 2-3 days a week.  I know; it seems strange to train for a running race with so much cross-training, but that is what I did for February's half and I came away with an 11 minute PR.  Typically, training includes different types of runs:

1. easy run (comfortable pace)
2. speed work (sprints with rest periods in between; these can be short or long sprints)
3. tempo runs (warm up mile, race pace miles, cool down mile.  Typically a longer run in the week.)
4. long runs (slow, for endurance)

I try to do an easy run mid-week when I'm exhausted, a long run on the weekend, and use Camp Gladiator for speed work.  I may add more longer tempo runs during the week into January. My training plan is only ten weeks instead of twelve because I can run 5 miles at this point in time.  (Sometimes, I need to start earlier because I'm not always in shape...)

My Missions Heritage Half Marathon Training Schedule:

	Workout 1	Workout 2	Workout 3	Workout 4	Workout 5
Week 1: December 2	Cross training	Cross training	Easy run 2-3 miles	Cross training	5 miles
Week 2: December 9	Cross training	Cross training	Easy run 2-3 miles	Cross training or tempo run	6 miles
Week 3: December 16	Cross training	Cross training	Easy run 3 miles	Cross training	7 miles
Week 4: December 23	Cross training	Cross training	Easy run 3-4 miles	Cross training or tempo run	8 miles
Week 5: December 30	Cross training	Cross training	Easy run 4 miles	Cross training	9 miles
Week 6: January 6	Cross training	Cross training	Easy run 4-5 miles	Tempo run	10 miles
Week 7: January 13	Cross training	Cross training	Easy run 5 miles	Cross training	11 miles
Week 8: January 20	Cross training	Cross training	Easy run 5 miles	Tempo run	12 miles
Week 9: January 27	Cross training	Cross training	Easy run 5 miles	Tempo run	8 miles
Week 10: February 3	Cross training	Cross training	Easy run 4 miles	Easy run 2 miles	RACE DAY!

As always, a good training plan needs to be vigorous but flexible at the same time.  I didn't label the top of the chart with days of the week even though I try to stick to workouts on the same days.  We all know that work and life get in the way so there needs to be flexibility.  Right now, Mondays, Tuesdays, and Thursdays are Camp Gladiator Days.  Wednesdays and Saturdays are run days. I have a contest for work and two major holidays in there but it should all work out.  If I miss anything during the week I try not to freak out as long as I can get my long run in on the weekends. 

It's also important to make sure I'm watching my diet and fueling properly as mileage increases.  I'm trying to lose body fat right now, but as my runs get longer, I need to add more calories back to my diet. I never try to lose weight when training for a half marathon; especially the last month of training.  I learned that the hard way with my DNF in 2015.  Whole 30 and running long did not work for my body.

I always try to beat my last time for any race that I run, even if I tell myself to just have fun.  I'm very competitive so it's hard to turn that off!  My current half marathon PR is 2:28 which is an average of 11:17 per mile.  I did a lot of walking after mile 8 in that race so I'm hoping to avoid that this time.  I don't have a goal pace, but I think I will be training for under 10:00 per mile on my speed work/tempo runs and under 11:00 for long runs.

I hope this training plan inspires someone out there, and I hope I can stick to it and have a great race!

Cheers,
Kasey

References:
Kara Goucher's Running For Women

Weekly Recaps

One month ago, I posted with my health goals.  I'm in a private health group with friends on Facebook and I found myself adding weekly updates every Sunday night based on my 3 goals, so I will share them below.  I find that ending a week on Sunday keeps me accountable over the weekend, especially if I need to weigh in.  I'm going to buy a scale today, but in the past I've found that weighing in on Monday morning at the end of my week definitely keeps me on track over the weekend.  It's so difficult to keep up with healthy habits when you've had a tough week and just want to drink all the wine and eat all the food and lay on the couch watching true crime murder shows on Netflix. 

 But, when I know my week isn't over, I can keep up with the end of my week's goals.  Now, having said this, balance is okay, so if I don't track my food on Saturday, I don't beat myself up about it.  I also don't just shove food into my mouth, either.  My Garmin watch keeps me going, too.  My average step count today is 8,319.  I want to increase my average, so every day I try to beat it.  I try to "Beat Yesterday", which happens to be Garmin's tag line.  Even on Saturday and Sunday I try to get up and do stuff so my average increases or doesn't fall too much and then I have to work extra hard during the work week. 

Here's what I've posted in the Facebook group:

Week 1:

1. Track my food intake and hit calorie goal ✔️
2. Be more active; went to CG and went past my step goal ✔️
3. Get more sleep. Fell asleep before 11 last night and ready for bed now (9:15!) ✔️

Started last week, but it feels good to get back into my routine. I think my students can tell I'm feeling better, too!

Week 2:

1. Tracked food 6/7 days. Stayed at goal 6/7 days!
2. Active (outside of work) 4/7 days. 3 CG workouts and one run. Need to run more! It felt great tonight.
3. Hit sleep goal 4/7 days. I stayed up too late a couple of nights and really felt it at work the next day. Slept a lot this weekend!

Victory: I tried on some pants that were snug when school started and they fit now! Woohoo! I also haven't had an alcoholic beverage since August 28th, which I know is helping me stay on track on weekends and my sleep patterns more regular.

Ready for another week!

Week 3:

1. Logged food and stayed at calorie goal 5/7 days. Chose a healthier meal at Chuy's, even after a crazy work day.
2. Active 5/7 days. Goal achieved! I need two rest days in my week to keep up energy and it was difficult. I fell asleep on the couch when I got home from work on Wednesday!
3. Got enough sleep only 3/7 days. I didn't take melatonin and it's hard to fall asleep early when my husband doesn't get home from work until almost 10, when I need to be asleep. Still working on it, though!

Victory: I wore pants I didn't fit into in August!

Week 4:

1. Tracked and stayed at calorie goal 6/7 days. Yay!!!
2. Active 5/7 days with a long run today. Yay!!
3. Got enough sleep 4/7 days. :( I sleep in on weekends but it's still hard for me to fall asleep at a decent time during the week.

Victory: ran my longest run since April and timed a pretty good mile!

Week 5 ends tomorrow night for me, so I'm not adding another update yet.  After looking back on these updates, I can see that I'm achieving goals and feeling better.  It really helps to go back and see how good sticking to my goals makes me feel.  I'm two weeks away from opening night of our musical, and I've been so exhausted from trying to teach 7 classes and get the show ready.  This week I didn't work out as much because I hit my step goal at work, but I knew I needed to stay on track nutritionally and that has kept me going.  I don't want to go back to coming home and eating everything and sitting around.  I know that does not make me feel good; it makes me feel like I have less and less energy while my body packs on the extra fat from energy I didn't use.

I know my body, and I know staying healthy and making it happy is hard.  Keeping this little record of my weeks has definitely helped.  I challenge you to try it!

Cheers,

Kasey

Working Out, Eating Healthy, and Balancing Life

I am definitely one of those people who gains 5lbs from looking at a piece of chocolate.  In my 34 years on this Earth, I've learned that my body does not burn fat on its own like some lucky people; it HOLDS ONTO IT.  I blame my northern heritage.  It's so cold in the winter that a few extra layers of fat help a bit.

Knowing this, I need to make sure I am active and eat right.  Do I accomplish both things 100% of the time?  NO! I find it extremely hard to teach and take care of myself.  God bless teachers who have their own kids because I don't know how they do it every day.

On a "good active and healthy day", here's what my timeline looks like:

6:11 am: Hit snooze
6:30 am: Get up, make breakfast.  Breakfast is usually two fried eggs on two pieces of toast smeared with avocado.  Add Trader Joe's Everything But the Bagel seasoning and chipotle hot sauce.
7:10 am: leave for work.
11:00 am: quickly shove food in my face and savor any adult conversation time.  Lunch is usually leftovers from the night before or a salad.  Greek yogurt cups, La Croix, and Baby Bel cheese.
3:40 pm: eat a snack.  A handful of almonds.
5:30 pm: leave work, change clothes, head to a Camp Gladiator workout.
(If I don't go to Camp Gladiator, I have to wait until it's not too hot outside to run.  Usually this does not work because I will either eat everything in house or fall asleep or both.)
7:45 pm: return home from working out, make dinner.  Dinner is usually planned, but I've added pasta into the mix now, as well as maintaining a vegetarian diet.
9:00 pm: shower and get in bed. (hopefully. Usually doesn't happen.)

This routine is exhausting.  I had a really rough start to the school year mentally, so all I wanted to do was eat and lay on the couch. So I did.

Sometimes, balance is good.  But, I tipped the lazy side of the scale a little too much, and now my fat pants are more like regular pants. I'm starting to feel like myself again, so here's the new plan to make my clothes fit better before the holidays: (notice how I'm not focusing on a number on the scale, because we don't have a scale.  Numbers are overrated.)

1. Enter food into MyFitnessPal. This always works for me.  I need to track my calories to force myself not to eat so much.  When I know I have to add what I eat into my phone, I don't eat as much.

2. Be more active.  I want to get back into running again.  My dog misses it. And we're giving our "foster" animals back this weekend so she will be lonely and bored.  My plan is to go to Camp Gladiator on Monday, Tuesday, and Thursdays, and run Wednesday or Friday, Saturday or Sunday.

3. Get more sleep.  I struggle with this.  My body cycle does not match my work schedule.  It's been 7 years and I still cannot get myself to sleep early and wake up feeling refreshed and ready.  Mornings are the devil.  BUT, I plan to stay away from electronic screens before bed.  I have a stack of scripts and novels I can read before I fall asleep.  I plan to get in bed at a reasonable hour so I can be asleep at a reasonable hour.

Getting healthy and staying healthy is tough.  Some people may find it easy, but let's be honest: a healthy lifestyle is difficult.  But when I achieve a fitness goal, I feel strong and unstoppable.

It's time to set some goals for the fall!

Cheers,
Kasey

Teachers: Let's Support Each Other!

It's the end of July, and some teachers may be ready to start setting up their classroom and utilizing all of the wonderful materials they read and skills and tips learned in trainings attended all summer.  Others, like me, may be in a panic thinking that I slacked off and only read one script and didn't update any unit plans nor did I continue reading and planning after attending an awesome training.  One of my flaws as a teacher is that I am constantly comparing myself to others.

I had a fellow colleague my first few years of teaching who always made me feel like I wasn't doing enough for my students.  This feeling has never left me.  When I leave at 5:30 pm when my students do, am I doing enough?  When I don't add extra trips and parties, am I doing enough?  When I step back, I can clearly see that I am doing more than enough for these kids.  Our performances and contest results validate that for me several times throughout the year.  But, I still have this feeling in the back of my mind that I'm just not working hard enough.

Ten hour days and spending my own time and money shopping for supplies for plays is most definitely enough. Planning field trips and parties is definitely enough. The fact is: every teacher has their own style, and their own method of doing the work they need to do in order to achieve their individual goals.  As teachers, we need to stop judging other teachers for what we see them do, or don't do.  We need to support one another even more now than ever.  So, when your colleague leaves at the end of contract time while you're still working, don't judge.  When your colleague stays until 7 every night, don't judge.  How about we all work towards asking one another for help or offering it?  I admit, I have a hard time asking for help, but I really appreciate it when someone does so.

I promise to work harder for my students AND my colleagues this year.

Let's get ready for another school year!  (Or take more time to relax before getting ready!)

Whatever sprinkles your doughnut!

Cheers,
Kasey

Plastic is EVERYWHERE

I dare you to pay attention to the products you use for 24 hours.  I triple dog dare you.  How much do you throw away in an average day?  How much do you recycle?  Do you know what happens to your trash when you put it on the curb?

Do you even care?

I grew up in the late 80s and 90s, and I remember learning about Reduce Reuse Recycle.  I remember turning off light switches constantly, making sure we didn't use too much water.  Anyone else remember this, or is it just me, from my small town in Wisconsin the 90s?  Have we lost our consciousness about how we are treating the Earth?

I watched this video produced by Buzzfeed a while back and I felt like her mission of producing ZERO TRASH was completely impossible. I still feel like it's impossible.  I always want to have a more full recycle bin than the trash, but it's not.  My city doesn't even recycle glass!  I bring my own bags to the grocery store, but sometimes I stop on my way home.  Or I don't bring them to Target or Walmart, or Old Navy.  I use a grocery delivery service and ask for paper, but most of the time the grocery store is out of paper.  My stash of plastic bags was embarrassing! I took them to Walmart and put them in the box they have at the entrance to recycle them, and I pray that they actually do recycle them and not just throw them in the dumpster in the back of the store.

It's all so overwhelming, but there are little things I realized I can do that will hopefully make a difference. The most recent trend in environmental conservation is banning the use of plastic straws.  I don't really use straws at home, but we do go out to eat frequently, and I use straws then.  Why?  I don't need a straw.  But, I bought some reusable, stainless steel straws.  I use them with my water bottles and cups at home now.  (In the summer heat, I always have a large cup of water near by.)  However, I have yet to bring them with me when we go out to eat.  Major fail on my part!  Sorry, turtles!  I promise to try harder.

I found that I also use a lot of plastic storage bags once, then throw them away.  I bought some reusable bags from Amazon and so far they are great.  One of them tore at the seal, but I super glued it back together and it's holding up well.  I used the disposable ones to store the half of avocado I didn't use with my eggs, or the half of cucumber I didn't use in my salad.  These reusable ones are saving us money on buying the disposable bags, and saving the amount of waste we throw out.  The company that I bought the straws from was offering a deal to get a set of 15 mesh bags for free, so I added those to my cart, as well.  I haven't used the mesh bags yet, but I bet they would be great for buying produce at the grocery store, or at the farmer's market.  I might just use them when we go to the river on Sunday. I will put a link to these items at the end of this post.

Now that I only have a month of summer left, I feel like I didn't achieve much with the goal of eliminating plastic from our house.  So many items are wrapped in plastic at the store (mushrooms!  They come a recyclable container but are wrapped in plastic wrap!), and Amazon items come shipped wrapped in plastic.  (Even the reusable stuff I bought above arrived wrapped in plastic!)  Sometimes I wish I could run with a trash bag and pick up trash on the run but honestly I would be stopping so much that it wouldn't be a run.  I know the more populated an area is, the more likely trash will be left on the side of the street. It can all be prevented if people didn't throw trash in their open truck beds before driving off, or literally throwing trash out of their car windows, or making sure your trash bags are secure in your trash cans when they are picked up by waste management.

Everyone has to be all in to stop the waste.  I know there were some people who thought my reusable bag purchase was silly, as they reach for their disposable bags and then throw them out the next day.  And that is the problem: we've forgotten our impact on this Earth. We are just living our lives in the now and not preparing for the future.  What kind of Earth will our kids have to live with in 25 years?  In 50 years?  What are you doing in your daily life to make sure your kids and grand kids will have a place to live in the future?

My goal of eliminating our waste is not over; it's never over.  I will give you updates on what we are doing to eliminate trash and the use of non-recyclables in the near future.  Hopefully I've inspired someone to bring their reusable shopping bags to the grocery store, or recycle more often.  We all have to do our part.

Cheers,
Kasey

Links:
YIHONG set of 8 Stainless Steel Straws
YIHONG Reusable Mesh Bags, set of 15
E-Z Seal EXTRA THICK Reusable Storage Bags

My CG Fit Experience

I first learned about Camp Gladiator two years ago, right before our wedding.  I received a postcard for a teacher appreciation deal and decided to give it a try.  A year and a half later, I signed up for their 9 year Birthday Deal and went Bold after that 4 week camp.  (Going Bold means you've signed up for at least a year instead of just a 4 week camp.  There's a shirt and everything!)

Since September I've been making time to get to camp 2-3 times a week, along with running.  I'm at 89 check-ins at this point and hope to hit 100 before school starts.  I'm choosing to stick with Camp Gladiator because I believe it really helped me to train better for the half marathon I ran in February.  I only ran 2 days a week, did CG 3-4 times a week, and ran faster than my previous record by 11 minutes! 

Every few months they run a special program called CG Fit.  There's a fee to join and it depends on your Bold status.  I also used points that I acquired by checking in to workouts since September so I didn't have to pay the full price.

I was skeptical at first.  I didn't understand what I was paying for, but I wanted to use the body composition scale, be serious about meal planning, and increase weights at camp.  So, I signed up.

I was really surprised with my first body composition test.  I know I need to lose fat, but I thought my percentage was lower than the scale showed me. As I get older, I'm finding it increasingly harder to lose the weight I need to lose.  My body just wants to make sure I always have a cushion-like seat with me everywhere I go!

I really wanted CG Fit to meal plan for me because my husband and I were in a food rut.  We were tired of making the same things every week and feeling like our options as vegetarians were small.  You can purchase planned meals from an outside company through CG Fit, but I can't afford that on my teacher's salary.  So, I did lots of research online (Pinterest, mainly) and found several recipes to try.  I printed them all, added them into MyFitnessPal, and wrote down their macro nutrient content.  I printed a meal planning page and wrote down what I would be eating at every meal, including snacks. 

CG Fit advised that if I wanted to lose fat, I needed to increase my protein intake.  That was the super challenging aspect of meal planning.  Even when I wasn't a vegetarian, I found it difficult to get 40% of my calories to be protein instead of carbs.  If I worked out that day, I didn't beat myself up about going over on carbs.

The end of the school year is so tough, but I'm glad I signed up for CG Fit to make me stay on track.  That doesn't mean that I didn't skip happy hour on the last day of school, but I considered it to be balance.  Yes, I need to lose weight, but I also need to train my body to learn what balance feels like.  I didn't exclude treats, but I made sure to eat in moderation during CG Fit.

I was concerned about paying for the program, but I felt it kept me going knowing that I did pay for it.  If I ever felt like quitting, I told myself it would be a waste of money to do so.  I paid for it; I better see results!

Overall, I lost 7 lbs and increased my weights at camp.  I didn't run as much as I would have liked because it's so damn hot here in the summer, but I know that will change when temperatures cool in the fall.  That being said, I would love to do CG Fit again because it keeps my results so I can compare to different points throughout the year.  It also forced me to find new recipes and sit down to really meal plan for nutrition instead of just for a shopping list.

Now that CG Fit is over, I need to create new fitness goals to carry me through the rest of the year.  I know I will be running the Wurst 5 Miler in November, but I want another longer race to train for this winter.

Thanks for reading about my experience with Camp Gladiator and their CG Fit program!  If you follow me on Facebook you may be tired of hearing about it!  If you are interested in trying it out, I have a code that will give you the next three weeks free.  If you sign up to be a Bold member, ask me for my email address; I can't "level up" from Bronze to Silver until I get 2 referrals. :)

Cheers!
Kasey

Other dieting things I like or have tried:
Diet Bet:  Find a game, pay your part of the pot, lose 4-6% of your body weight, and win!  I played a game led by Chris and Heidi Powell and won $40, which gave me a $6 profit. :)  If you play with higher pots and less people, then the payout will be greater, though!

MyFitnessPal: This is my favorite calorie counting tool to use.  I mainly use the app on my phone to scan and add foods I eat throughout the day.  It breaks it down into macro and micro nutrients, as well.  I used the website on my computer to copy and paste recipe links to load into my database so when I ate that food for dinner, all of the ingredients were already there in the recipe title.  Super easy!

Nike Run Club app: Before I got my Garmin watch, I loved using the Nike app to track my runs.  Great data break down and I could see my pace on my phone.  I stopped using it because I didn't want to use phone data, but it's still a great app!

Recipes We Liked:
Pinch of Yum: Spicy Sofritas Veggie Bowls
This was really spicy (we added a 2nd pinch of sugar the third time we made it and it wasn't so bad!) but we LOVE putting this stuff on rice with pico, guac, cheese, etc.  It's like Chipotle has come to your kitchen!

One Pot Cheesy Mexican Lentils, Black Beans and Rice - Recipe Runner
Delicious, chili-like meal that's full of protein and very filling.  We cooked the lentils and rice ahead of time to cut the cooking time down.

Greek salads:
I created a greek salad with seasoned tempeh, lettuce, black olives, cucumbers, and italian dressing.

Taco salads:
Taco seasoned tempeh, tortilla strips, red bell pepper, and cilantro-avocado dressing.

And greek yogurt as a snack for protein!