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June 21, 2019 By Melendy Johnson Leave a Comment

Snacks for Track – what we pack and why…

When we have a track meet – we always are careful to pack healthy, nutritious, and filling snacks. It took us a few years of trial and error to find the perfect balance. I thought I would share our list with you. Feel free to tweek it for your families needs, and share your list! I get the joy of being a mom and a coach . On the days before a big race – my mom hat makes sure that we are prepared – because my coach brain often forgets to eat!

1 – Hard boiled eggs. These are a quick punch of filling protein, easy to cook the day before. We started peeling them, and bagging them as two packs to allow each athlete to grab and go.

eggs for protein

2 – Cooked pasta. This is a quick carb grab. We find the athletes grab them around linch – or at the end of a long day. I pre-portion into quarter cups of cooked pasta. this keeps the amount they eat smaller – and allows us to know how much they ate.

3 – Cheese/Pepperoni/Cracker. Much like eggs and pasta – this is a quick hit of protein and carbs, and it allows an athlete (or a coach) to assemble a few – and walk away. I spend a little more and get the pre-sliced cheese just to make preparation a little smoother.

4 – Fruit and Veggies. I usually let the boys decide which they want. we try to have Apples, bananas, oranges, strawberries, and then cucumbers, celery and carrots. These are great for fiber to keep them full- sugar for some natural energy – and the bananas add potassium for cramping.

veggies and fruit

5- Nuts/nut butter. another quick hit of protein to help give energy and maintain fullness. We are cautious to be aware of our athletes allergies – but – our athletes are aware that we have nuts in our bag – and also – that our bag is a community bag – so – we often leave with no food left!

Grab the Printable shopping list!

6 – Water. We all have reusable water bottles – but on a track meet daywear do bring a case of water bottles. We bring them home to recycle – but there is not always a place to refill water bottles. Also, many track meets underprepared their concession stands.

7 – Cookies. I know, I know…cookies are to healthy. HOWEVER – as a coach I really enjoy when at the end of a long day my athletes grab a cookie and smile. Whether they won, lost, had a personal best, or tripped – they worked hard. I believe that a little something sweet and the smile it brings is worth it! also – see – stopping the guilt.

cookies for fun

These are the snacks for track meets – specifically on long days/weekends. We pack all of this up into a few coolers, and grab bags of ice to keep it all cool. I bring a sharpie for labeling water bottles, a roll of paper towels, and a trash bag or two. This way when we leave – everything has a home.

What are your absolute favorites for sporting events that last all day?

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March 7, 2019 By Melendy Johnson 4 Comments

Stopping the guilt

How often do we guilt ourselves about the things in front of us?

The cookies in the staff room, the cake at the party, the cheese on our taco…

I have had an unhealthy relationship with food for a large part of my life. I eat my feelings, I am over weight, under nourished, and often guilt myself out of eating what I want because I don’t think it is what I “need”.

Today is my mom’s birthday. I knew there would be cupcakes in the staff room. I knew we would be encouraged to eat them, and I knew that I would want one. I dreaded eating it. I have been eating healthier options, smaller portions, and upping my hydration. So eating a cupcake the size of Texas was not in line with what I had been wanting to do for my health.

But you know what – I ate the fucking cupcake.

I ate it because I wanted to. Because I knew that cupcake was worth the calories in. I knew that celebrating my moms birthday was worth more than my waistline. I do not want to guilt anyone who counts calories, diets, or overall wants to watch what they put into their body. I am a track and field and cross country coach, a preschool teacher, and a mom. I know the importance of being careful what you put into your body. I also know the importance of your mental health when it comes to taking care of your body.

So – why do we feel guilty when we do something/eat something/buy something that we want?

Because we are programmed to feel that way. To not accept pleasure. To give more than we take. To please others.

I want to stop the guilt – not be a stone cold jerk – but – Eat the cake, or buy the dress, or go to the movies alone because we want to be alone – or say no to plans that don’t work for us. At the end of the day – being happy – truly happy – is so much more important than a number on the scale, the calories consumed – or the balance in our bank account.

So what can we do to stop this guilt?

For me, it means scheduling things I love. I go get my nails done every few weeks- no polish – just a naked manicure, cleaning my cuticles, a 30 minute period where someone else is taking care of me.

It means signing up for races I want to run and then doing them – no matter what my time will be, no matter how little prep time I have because of life.

It means going out with friends once a month, continuing to sing in the group I love, and coaching track and cross country because I love helping others.

And every now and then – it means eating the cupcake.

What do you do to lessen your guilt, and increase your happiness.

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March 4, 2019 By Melendy Johnson 1 Comment

A princess in running shoes…if only for a weekend


Flashback to October of 2018

Me: hey – what do you think about me doing the Disney Princess AHlf Marathon Weekend fairytale Challenge?

Steve: um – What?

Me: I mean it – I want to train and go. Some of my friends will be running, and I want to do it.

Steve: Are you going to train for it?

Me: duh – of course I will! (I hope)

Steve: you know what sure – Happy Anniversary! (Buys plane ticket and race ticket)

Me: Thank you so much!!! I am so going to do all the things and make you proud!! Maybe even PR

Steve: you better train for this! 

Me: of course!

Life: (snickering in the background…) Hold my beer

Well – that’s how it felt. I started training with a few walk/run/walk training sessions, and my back started spasming. BAD. And I couldn’t walk. So I started PT, and I was ready to start running, and then, our family had a tragedy – I am not going to share the details – they aren’t mine to share. I will say that our oldest got sick, and needed hospitalization for a time, and I could’t train through it. He is and will be ok. I just couldn’t train – and it showed.

Here I was two weeks out from the race – with maybe 15 total miles of training under my belt. BUT I had made some huge lifestyle changes. Sleeping better, drinking more water, eating a little bit healthier. Not anything earth-shattering, or unobtainable – just the subtle changes. 

So race weekend comes.I stepped on a scale the day before I left – the HEAVIEST I HAVE EVER BEEN in my life – even with all the changes. 

I walked up to the starting line of the 10K feeling like an imposter. 

Was I pretending to be someone I wasn’t anymore? Could I really do this? What was I thinking?

Then – a video came on about the Children’s Miracle Network – the hospital charity that the Disney races work with. And the emotions of the past year came flooding in. 

I was openly sobbing at the start line, and people were noticing. A woman who was near me put her hand on my shoulder, and said – you can do this – and you will. I was so afraid that I was letting others down – I forgot that the person I was running for was me. 

The only person I would let down is myself. 

I would do this. 

I could do this.

And you know what?

When I flipped the script – I did.

The 10K was easier. 

I really love the 10K distance. Long enough to feel like an accomplishment – but you don’t feel like your legs weigh a million pounds after. 

I was able to run (jog)-walk- run(jog) the whole race. There was fun music, people cheering each other on, and the fun of running through the Epcot countries, and the Boardwalk/Yahtch/Beach walkway. The drum line at the end gave a good beat and helped me to want to move faster – be stronger. I was 8 minutes off of my PR Time, and grateful that I didn’t push too hard. 

The half was a completely different story. 

I was ready mentally – I thought, but- I knew physically it would be a battle.

I started really strong – probably way too fast – but strong. There was a pacer in front of me – and they were doing 30 seconds run – 30 seconds walk. I stayed with them for the first 2 plus miles – that is 28 minutes of pacing that helped me start the race and helped me to finish.

I stopped between mile 2 and 3 to help a woman who fell – and probably broke her ankle. we called for medics – got her off the course – and they eventually told me to go. so I started running again – without the pacer group – and just followed along as others were run/walk/running their way to the castle!

I was still smiling here because I was just shy of the 10k mark. After the 10K mark – we were on our way back to Epcot. It was a long road- with very little spectators, and it was getting hotter. I had my headphones – my new playlist – and I was just trying to run/walk/run as much as I could. I knew I was close to the 16 minute per mile mark, and I needed to just keep moving.

I started to taper off at mile 9. That was my wall. I got up the hill to mile 11 and just cried, I didn’t think my body would make it. I honestly almost quit. but then I remembered that at the other end was a group of women who pushed me to be here – who believed in me – and I could do 2 more miles. I cried through it – but – at 28 minutes longer than my first half marathon – I finished.

Running for me has always been about personal accomplishment. I ran these races for me – but I also ran these races for my dad – who gave me the running bug – my family who believed in me – and my athletes who I believe in. Also – for the women at the finish line. What do you do for you?

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March 4, 2019 By Melendy Johnson 2 Comments

A Year in the making…aka fighting through the tears

People often post what a difference a year makes. But – it isn’t until you experience such a year that you truly understand how a year can change everything. 

It isn’t so much the dates, the travel of time, but rather, the collection of events that make up that year. 

One year ago today, I was just returning home from travel. I had gone on a one week cruise, and then the day after returning from that, I had driven to South Carolina by myself for a training for my business a the time. I then drove over night by myself to get home, and was awake for 25 hours – I don’t recommend this. 

So of course, on the Monday when I was feeling ill, I assumed I had caught a bug. I upped my fluids, took some vitamin C, and went to bed early. The next morning I woke up with a fever. Not a large one – or so I thought. 

When my body was shaking, and my neck was so stiff I couldn’t turn my head, I knew I needed to panic – a little. 

I went to the doctor, and turns out I had a fever of 103- too high for an adult. And the combination of fever, stiff neck, and overall malaise led me to earn a trip to the ER. When I waited for 4 hours with chills to be seen. 

2 failed spinal taps, more blood draws than I remember, 3 MRI, one MRA, and several doctors later. I left the hospital with a diagnosis of A-Septic Meningitis. 

11 days in patient, in a bed, unable to move takes more of a toll on your body than you realize. 

I had a walker, and had PT to relearn how to walk. I had zero balance or stability for the first few weeks. It took 2 months – but I was almost back to normal walking at that point. and as a runner – this was hard to deal with.

I dove back in to coaching my track and field athletes, teaching little minds at the preschool, cooking food for my family, and closing my business. Before it was even a thing – I Marie Kondo’d my life. 

The after ripples are there. My memory still isn’t 100%, and every once in a while I have a tremor in my weakened right hand, and I have one more follow up with the neurosurgeon to be sure the “bent vein” in my brain is not an Aneurysm. Those things are so trivial compared to where I was one year ago. I was telling my family my wishes, loving my children, and having long talks with my husband about what I wanted for each of them. I DO NOT remember most of my inpatient stay – just bits and pieces sewn together like a movie on the silver screen. 

I was so discouraged, but then so hopeful. Medication started to work, PT made me stronger, and I had a fighting spirit in me to do more – to be more – to help others do the same. 

Today – one year later, I am in possession of 3 medals from two races this weekend. One for the 10K I ran on Saturday, and one for the Half Marathon I ran on Sunday – the other – a medal for completing the challenge of running both races. 

These races weren’t easy, and they definitely don’t define all of me – but – they did remind me how much I love to run – how good I feel when I complete a race – and the camaraderie of runners. As I defined on Facebook hours after the race – A runner is a different breed of human. 

A year of fighting with my body – working through the pain and the tears – being unabashedly selfish. Doing the things I needed to do for me, my family, my health – to be sure we have the time together we want to have – those are the things I have done to make things better for us. 

For me

Because it wasn’t until months later I truly realized that I almost died – and through almost dying – I realized the things that made me want to live – that I live for – that bring me Joy – and I made room for them.  All of them. 

I intend to keep running – and find a way to make my running mean more for others – sharing this story is a huge part of it. 

Want to hear about my races – find those here:

And – today – I am signing up for 2 more races – and will be completing this race again next year! Want to join me? stay tuned!

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August 15, 2017 By Melendy Johnson 1 Comment

8 minutes…

Today is the start of week 7 with my running coach – Week 7!

They say it takes 21 days to form a new habit – or to become adjusted to a new routine.

It took me 7 weeks – but running 3-4 times a week, this was my 21st run.

21 times I got up, put on my  “I don’t want to”
“Big Girl” shoes, grabbed my headphones, my playlist, my water, and my running plan.

21 times I did it.

8 Minutes – that is what I ran for today – my whole run was over half an hour, but I ran for 8 minutes straight –

Minute one – I’m not ready

Minute two – only 6 to go

Minute three – Maybe I cannot do this

Minute four – halfway there

Minute five – maybe I should have started slower

Minute six – two minutes to go…

Minute seven – one to go, that wasn’t so bad!

Minute eight – maybe I could have done 10!

and then there was the rest of the ladder.

But I ran for 8 minutes.

When I started this program 21 runs ago, I couldn’t run for one minute straight.

My progress may seem slow, but to me, it is exactly what I needed to do. my body is slowly changing, my waistline getting a little more definition, my abs a little tighter, loosing some of the roundness in my face.

What am I gaining?
Strength
Endurance
Confidence
Resilience
the ability to understand my splits and pace

courage

All things I was lacking before I started running.

I am so grateful that one Saturday morning my now coach took a chance and asked if I wanted to train with her. She asked if I wanted some guidance in my running. She led with value, and offered me the ability to find myself at my own pace. She sends reminders when it has been too long since I have run, and rejoices in my triumphs when I overcome an obstacle.

There are so many excuses I could have made – so many things I could have let get in the way yet 21 times I said yes, and today I rejoice in 8 minutes! Maybe tomorrow I will do 10.

~~~~~~~~

What do you want to make a new habit?

What are the excuses you tell yourself?

Go do it! Make that change for you!
Let me be your inspiration – and you go be mine!

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July 19, 2017 By Melendy Johnson 3 Comments

when the run seems so far away…

I recently decided that If I am going to coach track, I need to be running.
I can run, I do it, It is just not consistent.
So, I did what every normal crazy person does –
I hired a running coach, and signed up for a 10K.
That is what normal people do, right?
I love my coach
She gets me
Her first email to me was all… “and you are a mom, and a wife, and you own a business, and sometimes your workouts are going to get pushed aside, and we have to be okay with that…”
After reading that, I went out and bought new running shoes, a whole mess of LuLaRoe running pants (because they are awesome) some new bras – you know – the essentials! And I started out all super excited…
Week three was last week…
I got 2 of my 4 workouts in – ouch –
and truthfully – I should be running right now.
but –
the list
the lists of things that are so important they can’t wait
the promises we make ourselves
the things that are more important than the run
these things add up
and the run seems so long – who can do 50 minutes of running?
and I have to breathe, and remember that I can
I can and I have –
The choice to run is mine – it is for me – I need the mental break
my family wants me to do it.
Steve went for his run, and so should I
the run seems so far…but look how far I’ve come!

so I ran…

 

What seems so far for you? the run? the diet? the book? the degree? what are you waiting for? what is holding you back from moving forward? what is on your most important list?
because “when everything is (most) important then nothing is.” – Patrick Lencioni

let’s take the time to refocus, and set goals!
just run
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AvatarWelcome! I am so excited to share all things life with you! Recipes, fashion, workouts, relaxation, packing lists - you name it - I love it! I am a mom to three teenage boys, and a wife to my best friend. I coach youth track and field, and teach preschool. Life is always busy, and always fun here! Join in and share the fun!
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