Tips to Staying Healthy This Cold & Flu Season

I hate being sick. Don't you? I was listening to the news the other day, and they were saying that instances of cold and flu viruses hitting people are much worse and coming on much earlier for some reason. I haven't been feeling so great the past week or so, which isn't a big surprise to me because I think everyone I know is either sick right now or has been in the past few weeks. It is no fun! I thought I might offer some tips to how you can try and stay as healthy as possible despite all the germs that may be surrounding you!

1. Wash your hands. This is so simple, and it's something that we've been taught since we were tiny, but it is the best thing that you can do to fend off germs from others. If you aren't able to wash your hands all the time, keep some hand sanitizer on you.

2. Beware of gym germs! If there is one place where the germs are swimming, it is the gym. Sweaty people touching all sorts of machines, dumbbells, mats, and equipment can foster a whole lot of germ spreading. Some gyms will offer sanitary wipes to wipe down equipment. USE THEM. Avoid touching your eyes/nose/mouth while you are at the gym. You may also want to wipe down your water bottle, mp3 player, and cell phone or whatever else you may be touching while you are working out.

3. Get some sleep! Our bodies tend to get sick when our immune systems are weakened and we are worn down. This usually happens when we are running low on sleep.

4. Eat right. Along with a lack of sleep, eating poorly can also leave our bodies feeling nutrient-less and run down. On the flip side, getting in an adequate amount of foods that are filled with nutrients can keep our immune systems strong. This means LOTS of fresh fruits and veggies. Tis the season for delicious citrus. Take advantage of that fresh vitamin C! It is also beneficial to take your vitamins to make certain you are getting all of the nutrients possible.

5. Keep moving! Exercise can help boost your body's defense against cold and flu viruses. Keeping your body strong and healthy by eating right and exercising is always a good idea, especially during sick seasons. However, it should be noted that exercising to the point that your body is run down can make it hard for it to fend of sickness.

6. Let's all quarantine! If you are feeling sick, avoid going out and spreading your germs to others. If you know others are sick, avoid contact with them. The same goes for your kiddos. You aren't doing much for anyone if you are sending sick kiddies to school or wherever they may be spreading germs.

7. Stay hydrated! Drinking lots of water can help to keep your body flushed free of toxins, can help to replace water lost through fevers, and can help to keep your body fluids balanced properly.

I hope your these tips will help you and your family to stay healthy this season!!

Food For Thought: Nutrition Facts

As you know, I am all about eating clean. I firmly believe that anyone who is looking to improve their health, lose weight, achieve fitness goals, or even just feel better should make the focus of their food based on the principle of clean eating. One who is eating clean should seek to avoid processed foods, decrease their sugar intake, and eat as many foods in their whole and natural form as possible. Individuals who are striving to eat this way often question where they stand with packaged foods. After all, sometimes broccoli comes in a package? There are definitely some healthy and nutritious foods that come packaged, the trick to knowing which packaged items are better than others lies in knowing how to read the nutriton labels.

A few things to look for:
1) The fewer ingredients the better
2) The ingredients are listed in sequential order of the amounts used (largest amounts first)
3) You should be able to identify the names of the ingredients
4) It is also smart to check the serving size

Let me explain a little further with some pics...
Nutrition Label #1

The ingredients are very simple; Dates, unsweetened coconut, almonds, cashews, and extra virgin coconut oil. You know by looking at this that dates are the first ingredient so they are used in the largest amount, and then on down the line with the rest of the ingredients. All of these ingredients are recognizable, and the serving size is one bar. This is a clean and healthy choice for sure. 

Nutrition Label #2

The ingredients are NOT so simple here. I have no idea what isomalto-oligosaccharides are? I don't think you can pick those up at the local farmers market. AKA - processed. The first listed ingredient is the items that make up the coating of the bar...that scares me a little? Again, words I don't recognize. Lastly, there are actually two servings in this one bar. Most people would assume that if it is one bar, the nutrition information would be for one serving. Not so. This is definitely something that throws people off with vending machine food, soda, ice cream, etc. Portion control gets tricky with scenarios like this. 

So, clearly we would go with bar #1 if we were choosing which ingredients were better. My challenge to you is to be more aware of the food you are putting in your body. Look to see if you are eating an apple...or an isomalto-olgiosaccharide...whatever that is? 

It's time. Get rid of it.

With the holidays comes a plethora of goodies. All sorts of tasty treats that we usually don't indulge in seem to make their way to our kitchen counters, and very frequently into our mouths. Now, I am all about moderation when it comes to eating and exercising...and I think that there is nothing wrong with allowing for occasional indulgences. HOWEVER, it seems that with the holidays there are so many reasons to indulge they become far more than occasional. As the holidays come to an end there are many thoughts of improving eating and exercise habits. This is a great thing to aspire for. With that being said, I have a little piece of advice for you.

Create for yourself a setting for success. If you have holiday treats and candies adorning your shelves and countertops, the chances of you walking by them and snagging a bite or two are a lot greater. With extra bites of treats and goodies you are stunting your progress towards improvement! So...My advice to you is to GET RID OF IT. All of it. Deplete your home of the temptations that are stopping you from getting where you want to be. I bet there is a lot of junk that you will never even miss. Do a pantry/fridge clean out of the foods that aren't doing much for you and replace them with the healthy and nutritious foods that will benefit you!
Tis the season for healthy food choices and achieving your goals!

Get Your Family Moving!

On Saturday, my family decided to take a hike to the Wind Caves. My family definitely loves to eat, go to movies, sit and play games, and relax...BUT we always try to do some things that are active as well. Sometimes we run together, like we did for our Turkey Trot...and sometimes we shop together. (I totally count that as physical activity.) But on Friday, we hiked together. 

I think this is SO important for parents! Helping your kids to get physical activity is crucial. It is really easy to let them sit and watch TV or play on the computer all day, but that isn't doing much for their health.

We had a great time hiking, talking, and laughing...and of course taking all sorts of photos. Aren't those cacti unreal? I think they are such weird plants. Don't mind that I am the shrimp of the family. 

Plus, when you get to spend time outside, you will probably find some amazing sights to behold. It is a gorgeous world out there.

 The view from the top was awesome!

The scenery is so different from the pretty Utah landscape I am used to, but this is a definite desert kind of beautiful.

It was such a fun thing to do with the whole family! It definitely felt good to get moving after all sorts of Thanksgiving eating had gone down! Do you have fun ways to get your family moving?

Thanksgiving Preparation

It almost seems like Thanksgiving and Christmas have been rolled into one 5 week celebration. I don't hate it. So, this post technically could be titled Thanksgiving AND Christmas preparation. Either way you look at it, the holidays are charging at us, and so are all of the parties, dessert trays, neighborhood gifts, Costco samples, and seasonal goodies that come with it.

As you know, I LOVE all holidays. It is just in my blood. I get SO excited to decorate, celebrate, bake, and enjoy the festivities of the season with the people I love. I assume many of you feel the same way. With the holidays come a lot of fun and fabulous traditions. Many families have certain foods they love to eat, parties that they always attend, and outings that occurs each year. With these traditions come a lot of traditional holiday goodies, and often we find ourselves using the holidays as an excuse to go buckwild at the dessert table. Many people even decide to throw in the towel, and start saying things like..."I'll just start over for New Years." Oh if I had a dollar for every time I have heard that one. Let's make that ten dollars, I might as well make the big bucks.

While New Years is a fabulous time to refresh goals, and get revamped for progress that is coming ahead, why not keep making progress through the holiday season instead of setting yourself back. Here are a few ideas that may help keep you moving forward. For Christmas this year, you should give yourself some healthy progress or some weight loss!

1. Set guidelines now. Make some goals for yourself as to how you are going to plow through the holidays with ease. Maybe your goal will be to allow yourself one dessert a week, or you may even want to decide that you are not going to partake of all of the neighborhood goodies that come your way... GASP!?!?!?!...I know. I said progress...remember?

2. Make exercise a priority. As times get busy with holiday fun, or schedules become extremely full. With these full schedules we start shuffling things around, and quite often exercise seems to fall of the to do list. Don't let it! It may be a good idea to try to get your workout in first thing in the morning to make certain that you don't get to the end of the day and find that you are out of time.

3. Choose to keep your family and friends active. Add some new traditions to your family fun like skiing, snowshoeing, sledding, neighborhood Christmas light walks, and hiking to cut down your own Christmas tree. There are more holiday traditions than the ones that just involve eating. Weird, I know.

4. Stay in check. Make a schedule that allows you to visibly cross off your exercise, weigh yourself, track your food, or whatever else helps to keep you honest.

5. WATCH YOUR SNEAKY HANDS. I can't emphasize this one enough. Dessert trays, bags of treats, food preparation, and any other events with food can allow for forgetful hands. What do I mean by this? I mean that it is really easy to grab little handfuls, bites, and tastes here and there without even thinking about it. Be aware of what you are eating! Little bites (especially of decadent sweets) quickly add up.

Alright Holiday Season...Here we go. Let's DO THIS!! One wintery step at a time.

New Start November

Welcome to November. WTF? How in the world is it already November? I feel like time has flown by?? The past couple months have been a little crazy for me for a wide variety of reasons. Between traveling, birthdays, emotional chaos, and everything else in between...I feel like my diet has been mediocre. I have still stayed paleo, I've kept up with my working out, and I'm sure to some people my efforts would be great. However, I don't feel like I've done as well as I could have, and I want to get back to feeling like myself again. So...I bring you...

New Start November. 

Remember how yesterday was Halloween? Chances are you may have indulged a little more than you wanted to, so if you'd like to jump on board with me, feel free! Today is a new day, a new month, and a new beginning.

My focus points for the month...
- Cut out mindless snacking (this is my weakness...bored/emotional eating)
- Pay attention to hunger signals
- Get in 3 circuit workouts and 3 interval cardio workout per week
- Drink more water

Basically...just get back to being on top of things! It makes me feel better. :) Do you have any goals that you would like to set for New Start November? I'd love to hear them!

Also...It's hard to believe that just a couple weeks ago I was in New York enjoying pretty blue skies.

I send all my love and prayers to anyone on the east coast dealing with the terrible storms!

Let Yourself See Some Progress...I Dare You.

Consistency. I talk about it allll the time. Do you wanna know why I talk about it so frequently? Because it is the KEY to success. Seriously though. If you want to improve your lifestyle, lose weight, become a better runner, acquire a taste for working out, or whatever else...you need to do it consistently enough to allow yourself to see progress. If you eat well 3 days out of the week and do poorly the other 4, nothing is going to change for you. If you workout every once and a while, that is definitely better than nothing, but chances are you won't see the results you are really wanting.

I have a client who I have been working with for the entire time I have been training. She is AWESOME. I've been with her through two kids, family stress, emotional roller coasters, and a lot of other reasons that cause weight fluctuation, excuses for poor eating, and so on and so on. She has seen success in the past, but she decided that she wants to get in the best shape of her life. So, this year she committed to me to be consistent. Can I just tell you the difference I have seen? AND, more importantly, the difference SHE has seen in her body, her capabilities, and her desire to keep motoring through.

I dare you to be consistent. 

I dare you to challenge yourself to stick to something for longer than a week, and when I say stick to it I mean really stick to it. Try to do something for thirty days, and be determined not to let yourself slip. NO. MATTER. WHAT. No sneaking cheat treats, or half hearted workouts. Give it your all. Allow yourself to succeed. I can promise you that you will see progress. You will see results, and the best part about this type of consistency is that from the results you see, you will be MOTIVATED. You will set yourself on a positive spiral forward that will help you to realize just how capable you are of achieving your goals. So do it! I double dog dare you! :)

Let's Talk Eating Habits

One of the most difficult things about working out is food. People would love to think that they can separate the two, but unfortunately it just isn't possible. I've said it once, I'll say it again...(as will the million other people who have said it)...YOU ARE WHAT YOU EAT. True, there are some people who can get away with eating whatever they want and working out occasionally, and sometimes never. BUT, understand that these people are the minority. My motto of the day?

I have worked with people in the past that think that they can eat whatever they want all day long, and by coming into the gym they will look like a million bucks. If only, right? The problem is, it can take a LOT of sweat and effort to burn a good 500-1000 calories, and it can take about 5 to ten minutes (and scarily sometimes even less time) to consume that same amount. Sabotage anyone?

This is the first thing that I try to drill into the heads of those that I work with. The food you eat will make up about 80 percent of the results you'll get, and your workouts are about 20 percent. So, with my clients, before we even start working out...I make sure they know if you want to see results from the ten million squats, hundreds of sprints, and hours of planks that you're doing...be sure that what you are eating smart. Eat clean. Watch your portions. CUT OUT SUGAR. AND for heavens sake stop eating so much sugar! Be consistent with your actions. Doing things for a week isn't going to do much for you...keep up your efforts for several weeks! If you need some more tips read 10 weight loss tips that work and 10 that just won't.

Bottom line: Make your efforts in the kitchen more than just lifting a fork up and down...kapeesh?

Bananarama! Snack time!

A lot of people have asked me what I eat as far as snacks are concerned with my paleo eating. Here is a list of some of my favorites...
- frozen banana chunks (they are like lil' popsicles to me)

So simple. So tasty. 

- Natural turkey jerky from Costco
- Almonds (My favorites are raw almonds, and the cocoa roasted almonds)
- Produce (baby carrots, berries, apples, cherries, cherry tomatoes, all other veggies)

Sorry for the blurry photo...but this is a pic of the beautiful tomatoes a client brought me yesterday from her garden. Garden tomatoes = heaven. I drizzled a little balsalmic on them and was happy as can be! 

- Larabars

- Roasted Veggies (I know I already said veggies, but I usually make a huge batch of THESE roasted veggies and eat them all week.) 

- Rotisserie Chicken 

-Eggs 

Pretty simple. My meals and my snacks are all kind of the same it seems. I am a total snacker by nature, so it is always important for me to be prepared. I used to be a reach the hand in the cereal box/dip my finger in the jar of PB kind of girl, but that is no longer the case. The biggest thing for me is having fresh produce on hand, so I always have a good option to go to if I need a snack! Don't forget that snacking calories count too, and a LOT of people think they are eating healthy, but fail to remember the excess four or five hundred calories that have crept in their day by way of extra handfulls here and there. 

What is your favorite go-to healthy snack? Have you ever tried frozen bananas? You should...they are sooooo good! 

Grocery shopping is hard to do.

Oh the empty fridge...You know when you get to that point where you open your fridge 20 times, magically hoping that something else is going to reappear next time you open it? I'm there. I HATE when I don't have any fresh produce. It kills me. Good thing I'm going to eat dinner with my family tonight :) Elaine never disappoints with the fresh fruits and veggies. I love her for that.

I have  a love/hate relationship with going grocery shopping. I hate it because I hate it. Going to the store is kind of a pain. I swear I almost always forget something, I usually buy way more than I planned on, and I always walk past the cereal isle with a little sadness in my heart. (Ever since eating paleo I miss cereal more than anything.) I love it because I know I will have awesome options to eat for the next little while, I'll have a ton of delicious fresh produce, and I will be prepared. Making good food choices is allllll about being prepared. These tips also help me when I am trying to be a smart and healthy grocery shopper...

(Image source)

- Make a menu. Decide what your schedule is going to be like for the upcoming week. Figure out what your are going to eat for all of your meals.
- Make a list. When you have your menu you will be able to make a list of what you are going to need. Having a plan at the grocery store is KEY. Wandering down isles aimlessly is what gets us into trouble, and leaves us lurking in front of the Oreo cookies. Click HERE for my Muncher Cruncher approved grocery list. This list is before my paleo days began, but it is still a good one.
- Don't shop hungry. This is a common tip that you probably hear all the time, but it is a good one. When you grocery shop on an empty stomach you will want to eat everything, so you will more than likely buy everything. This will cause you to stray from the plan. It also will help you to avoid binging on samples. Click HERE to see just how costly Costco samples can be on your diet.
- Avoid your weaknesses. If you know you venturing past the bulk candy is going to mean you are going to want to grab lots of sugary sweets, don't even venture past. Don't put yourself in temptations way! Be sure to get some healthy snacks that will keep you armed with good food when you get home!
- Wear a medical mask or your running shoes. The bakery is always going to smell amazing. I don't know how to tell you to avoid that...except to cover your nose and sprint with your cart.

Go prepared when you grocery shop, and you will be prepared when you come back home to stay healthy and keep up with the good habits that you have worked SO hard to develop!

What are you grocery shopping tips and pitfalls? Do you have a hard time avoiding the less healthy items?

DAY #15: 15 burpees 

Burpees are killer. There is just no way around it, but they are also GREAT. They are a perfect way to spike that heart rate up, they are a total body exercise, and they are killer so you feel super tough and legit doing them....or maybe after you are done with them. With these burpees, try to get your chest all the way down to the ground. Go for it!

If You Were Wondering Where I Get it From...

I know that my family and I are very similar in our likes and our dislikes. However, last night was a definite representation of just how similar we are.

My sister and mom were determining what we should have for dinner, and they decided that a salad bar sounded good. I, of course, agreed. I am never one to turn down a salad bar.

 I think this is SUCH an awesome idea to feed a group because everyone can make their salad however they like it. We had rotisserie chicken, kidney beans, hard boiled eggs, cucumbers, avocado, pineapple, tomatoes, olives, beets, carrots, diced almonds, and sunflower seeds. SO, SO, GOOD! I had everything except the kidney beans. My family hardly has a meal without a fruit platter.

 Doesn't that just look awesome? It was. I can vouch for it's awesomeness. My salad looked a little something like this...

 Yum right? After we all ate we decided our night wouldn't be complete without a little bit of frozen yogurt to top it off. Like I said, surprised as you may be, this wasn't my idea either! My family and I really are just one and the same. No wonder I like them so much. ;)

 Aren't these ladies just beautiful? I sure do love them, and their stripes.

 My sister had a look-alike walk in, so we tried to be very sneaky and get a photo of them together.

 It is very clear that we really like our frozen yogurt, and that we have great balance.

As I was thinking about how similar I am to my family members, I began to think of the positive effect we have on one another, and that all families can have one each other. One family member can have such a great impact on the rest of the family as far as introducing healthy food items and even getting others involved in exercise and physical activity. My challenge to you would be to evaluate yourself and the role you are playing with your family. Are you having a positive influence on those who are around you, or are you having a negative influence? What can you do to change the influence your are having? Just some food for thought...

What does your family love to do together? Do you feel like you are an active and healthy family, or an unhealthy one? Have you tried to implement healthy habits in the lives of those you love?

My Plan for the Aftermath

Is it Wednesday already? Sheesh. This week has speedily flown by. I have had a lot of people ask me what my "now what?" plans are since the marathon is over. Well...I will tell you.

My friends like to talk about me as two separate people, old Megan and new Megan. (Or as they jokingly say, Fun Megan and New Megan.) They say that "old megan" ate treats, and pizza, and whatever else. New Megan has a boring diet. They say this totally jokingly, of course, and they also realize that I have been eating this way for over three years now, so it is nothing new to to them.

Anyways, SB asked me on Saturday what the one menu item I'd been DYING to have since I've been in my "new life" was...and since I'd finished a marathon she thought I should probably have it. I thought about it, and guess what I was craving more than anything else? A Pizza Factory Salad and some frozen yogurt.
Truth. Crazy right? You would think after running 26.2 miles I'd feel at liberty to eat a house. BUT it wasn't that I didn't feel like I could. I just didn't want to.
I have been eating Paleo for over nine weeks now. I ended up having to add in some carbohydrates before my long runs, because I didn't feel like I was getting enough energy from the paleo carb choices such as sweet potatoes and quinoa. I plan on doing a post on my thoughts on race nutrition because I learned a LOT this past training go-round. The three days before my race I added in carbohydrates as well. There was a DRASTIC difference in the way I felt. One of the things I have noticed in cutting out grains is that I do not feel bloated like I used to. I feel more tight and compact. I like the difference. I could physically tell what the grain carbohydrates that I was eating were doing to the way I felt.
With that being said, once the race was over I was already thinking about how I was excited to get back to my paleo eating. I think it is because I have found a groove of how it works for me. I don't feel like I am being deprived. I have felt the benefits it has had internally, and seen the benefits it has had physically.

Here is my projected outlook for the next few months as far as my exercise and eating routine is concerned.

Eating:
Back to Paleo
I'm going to try and share more of the details of what my diet looks like with y'all so you have a better idea of what I'm eating, and I will surely continue to tell you if its working for me or not. :) 
Lunch today consisted of my favorite, Avocado Chicken Salad and Roasted Veggies. Divine.

Exercise:
This is where I get really excited.
Circuits, interval training, cross-fit-esque type workouts, and TONS of functional exercise. This is the type of stuff that I LOVE to do. It is fun. It is fast. I'm done with the long arduous cardio sessions for a while, and we're going to see how I do! I have been doing this with all of my clients for sometime now, and they love it. I've been adding these workouts into my marathon training as well, but I couldn't ever do it fully how I wanted to. Now I can, and I seriously can't wait!

Post Race Report:
I have been REALLY sore all weekend. I actually haven't worked out since the race because I'm trying to do this thing where I listen to my body :) Soreness-wise I am feeling awesome today. The only negative thing I have to report is I think I re-injured an old stress fracture in my foot. You may remember last year when I ran too far/too much in my Nike Free's and got a stress fracture. Wellll.. I think he's back. :( I am trying to stay off of it and let it heal, but I'm bummed about it.

On a side note...this is me facetiming with my parents from the NY airport yesterday. They are on their way to the French Rivera. I think they forgot to invite me?

 What are YOUR summer workout plans? Are you switching anything up, or are you already in a good groove? Are you liking the circuits/workout I've been posting? What would you like to see more of?  

Sunny Benefits

You know my thoughts on this beautiful season...I LOVE summer. It makes me feel happy, healthy, alive, warm...etc. etc. etc.

 This was part of my day today...hellooooo summer. 

A few weeks ago I had an anonymous commenter ask how I could consider myself "healthy" when I promote laying out. Before I answer this question...I have to say a few things.

1) I realize that blogging, and including any sort of detail about your life, is opening to door for scrutiny. While I do consider myself a trained expert and professional in the areas of health and fitness, I am not an expert in ALL things, nor do I claim to be. Some of what I write about is simply my opinion. I ALWAYS try to clarify when I am inserting my own feelings and beliefs. I realize that not everyone will agree with my opinions, or with what I state is fact, and that is fine with me. We all have the right to our own opinions, and I love that.
2) I LOVE to hear your opinions. If you don't agree with me, I like to hear it, and I like to hear why. There are many different ways to look at things in life, and our diversity is what makes us all so great and interesting.
3) I really REALLY do love your questions. I love your questions about why I believe the way I do, what you are struggling with, and how I can help. So, PLEASE keep them coming.

Now, with that being said...back to the question at hand. How can I consider myself "healthy" and promote laying out.
Well...I do consider myself healthy. I don't, however, consider myself perfect, and I never have claimed to be such.  I understand that there can be some health risks involved when there is excessive or dangerous sun exposure. I think how much sun you can handle, how much sun block you need, and how easily your skin does or doesn't soak up the sun is a completely personal issue. I haven't EVER said that in order to be healthy you should lay out. I may have said that I love being in the sun, and that is a true statement.

I will tell you that there are so many facets that go into being a "healthy" person. One of those facets is happiness, and being outdoors/soaking up some good vitamin D definitely makes me happy.

We hear quite frequently about the dangers of the sun...as far as overexposure and skin cancer, and I KNOW these are very real scenarios that can be life threatening if you aren't careful. I would advise you to be careful when you are in the sun, and use proper judgment, hats, sunscreen, wet suits, umbrellas, and whatever else you feel like you need.

I do think you should know some of the benefits that the sun provides as well...
The sun provides vitamin D which can...prevent high blood pressure, reduce the risk of diabetes, prevent bone disease (it is needed for the body to absorb calcium), prevent muscle pain, boost the immune system, increase energy levels, reduce the severity of cataracts, and reduce the chances of MS.
Some sun exposure can also lower cholesterol, decrease your chance of osteoporosis, improve kidney function, reduce stress, reduce anxiety, and help to fight seasonal affective disorder...just to name a few things.

There are definitely some benefits to sun exposure, but it is all about being safe in the sun! SO, enjoy the summer and do so in a way that is right for you!

Do you like being in the sun or are you one who avoids the sun altogether? Are you as happy as I am that SUMMER IS HERE?!?!?

Don't forget that today is the last day to enter in the May's Music to Move to Mix Giveaway!

So This is Funny...

I have been meaning to post this since, I went home to Arizona a few weeks ago because I think it is so funny. My sister's husband some how inherited this piece of equipment called, "The Rom." It is an exercise machine that is supposed to get you fit by working out 4 minutes a day. My sister always jokes about how ridiculous she thinks it is, and we have had quite a few laughs over it. Now, you should know that my sister's husband has run a few full marathons, half marathons, and has done some triathalons as well. He watches what he eats, and he is in great shape...but we think it's so funny that he thinks this machine is going to do much for him. It has been in there garage for like a year, and I think it looks like the Wonkamobile that Willy Wonka rides in the movie. You tell me what you think? 

The ROM

 

The Wonkamobile

 (Image Source)

Hard to tell the two apart right? 

So...after my sis and I had, yet another, good laugh about The ROM...and the fact that it costs $14,615 plus $185 crating. WHAT?!?!? I happened to be getting a pedicure, and flipping through Fitness Magazine, and lo and behold...look what was being advertised...

You guessed it...The good ole' ROM. I mean why would you want to spend an hour when you can get a workout in four minutes? Hahaha...I'm sorry if you are currently reading this while burning some major calories on your own personal ROM, but I may just have to advise you to get your money back, or see if they are looking for some equipment for the next Willy Wanka Movie?

Moral of the story folks...the best way to get in shape, lose weight, and feel great is through REAL hard work and effort. If it could be done in 4 minutes...wouldn't we all look phenomenal? Just a thought. It's hard to say if I like this as much as I like the shake weight, or the miraculous weight loss girdle that you simply wear all day, and the pounds "melt away." Don't fall for it peeps. Please. Don't. Fall.


What is your favorite infomerical/health gimmick? Have you ever seen or tried the ROM? Do you like the movie Willy Wonka and the Chocolate Factory as much as I do?

Fit Facts Friday

Happy Friday! I hope your day has been amazing. I did my twenty miler today, and it went really well! I set out to do it outside, and there was a lot of fickle rain going on. I am a bit of a weather/running snob, so I opted to start inside with hopes that the weather might clear up, and I could take it to the streets. The weather did no such thing, and it was 20 miles on the treadmill. I can promise you that a LOT of people came and went beside me while I entertained myself with just about anything I could think of. Television, music, people watching, etc. I was more than stoked when it was over, but it really did go well. My back/rib is pretty dang sore as the day goes on, but I have iced it and hopefully that will help! Here's to tapering. Let me tell you...I love a good taper.

Because it's Friday...here are is some fun fitness factual food for thought. That was a lot of f's...

- Each muscle fiber in your body is thinner than a hair, but can support more than 1,000 times it's own weight. That is pretty dang amazing, and goes to show that we underestimate our potential strength.

- Between the time you are born and the time you die, you will walk about 70,000 miles.

- Oreo's are the best selling cookie in the world. For just three Oreo's you'll be taking in about 7 grams of fat and 160 calories. You should just eat some Low Fat Zuchinni Cookies instead. 

Serving size: About 3 cookies

Fat: 7 grams

Calories: 160 (about 50 calories per Oreo)

Read more: http://www.askmen.com/sports/foodcourt_150/152_eating_well.html#ixzz1vHNcx5n4

- Fauja Singh is the oldest person to complete a marathon, doing so at age 100. He completed the Toronto marathon in eight hours, 25 minutes, and 16 seconds. What's even cooler...he took up running at age 89, and trained for his race by running 10 miles a day. No more excuses about being too old to do something!

- Usain Bolt is currently the fastest man in the world, holding the world record of a 9.58 100 meter sprint.

(Image Source)

- The United States has won more medals (2,189) at the Summer Games than any other country. AWESOME. I am obsessed with the Olympics. I will cry a minimum of 5 times while watching the games in London this summer. I just LOVE watching people who push themselves and achieve such incredible things. 

-Bananas are not only tasty, but they are also a natural antacid. They can soothe heartburn and gastric distress.

- The worst "Healthy" smoothie in America comes from The Smoothie King You may want to avoid the Smoothie King Skinny Cranberry Supreme (40 oz) with 908 calories it has 146 grams of sugar. YIKES. 

I hope your weekend is full of fun! Do you love the Olympics as much as I do? I seriously am STOKED for them. I will probably watch more TV during the Olympics than during the rest of the year combined! Do you like Oreo's? I feel like there are better cookies out there... just saying...

Challenge of the day: Push Yourself

I have been thinking a lot about what causes people to push themselves. In training for my marathon I have found that there are a lot of times when I start a run or a workout with the thought..."I don't really want to do this right now..." I'm sure you all have been there and have felt the same way.

For whatever reason, even when I am less than stoked at the get go, I know deep down inside that I get some strange satisfaction out of finishing a hard workout. It isn't that I'm loving every minute of it. Some days I do, a lot of days I'm cursing myself for deciding to do so in the first place. I felt this way towards the end of my kettlebell pyramid workout yesterday. However, I know how good it feels to finish something hard. I think this is what gets me to push through on the days that I'm just not feeling it. I love knowing that I have accomplished something.

I know I love the "After" feeling. I also love the after effect. I like the way exercise makes me feel and look. The same goes for sticking to a clean diet. Yes, sometimes it is way hard. However, I know that in pushing myself towards something hard leads to some good progression. I can't tell you how often I hear people say.

"I could never eat like that. It's too hard."
or
"Well, there is no way I could ever give up eating _____ so I couldn't ever do that."

Do you want to know what I think is unfortunate about both of these statements? And all other statements just like them for that matter. There is %0 effort being put forth. How do you have any idea what you can and can't do until you try? Yes, things may be difficult. You may not be able to run up that hill the first time you try it, you might not be able to eat perfectly as you try to change your diet, BUT you have to try. Make baby steps. PUSH YOURSELF to do something that you maybe don't fully think you can do. When you push yourself you will see growth. You will learn that the limits you are placing on yourself are probably just that, limits that YOU have predetermined. Why not break those limits? Why not do something you think may be too hard?

PUSH YOURSELF. 

I think the perfect analogy to go along with this is the way the human body works. If you want to improve muscle strength, you have to push your muscles to the point where they become fatigued. This is the point where it is hard for them. Muscle fibers that are pushed to the point of fatigue will tear, which hurts. This is, in part, where muscle soreness comes from. As muscles heal and repair themselves, they become a little bit stronger, and so the process continues. Muscle strength comes from pushing yourself.

If you want to do increase your ability to do something you have to PUSH YOURSELF. It may be hard. It will probably hurt a little, but you will grow. You will improve. You will become better.

So, my challenge for today. STEP UP! Choose something that you want to improve on and PUSH YOURSELF. Stop finding a million excuses as to why you can't, won't, or shouldn't do something and PUSH YOURSELF. Stop living a life of "wouldn't that be nice" and "maybe someday.." and do something today. Accomplish something hard. I can guarantee you that you will be surprised with just how capable you are. The bottom line is that you will never know until you TRY.

What are you going to do to PUSH YOURSELF? 

Don't forget! Tonight is another free Barre Bootcamp class at The LAB. 7:00 PM!

The Best Way to Eat an Elephant

You know the story about the person who wants to eat an elephant? Long story short...or short story even shorter...
Elephants are huge.
You couldn't possibly eat one in one sitting. (Why would you want to? Gross.)
However, you could eat it one bite at a time.

There are so many situations that could be paralleled with this scenario, but I think health goals fit right along perfectly. Trying to lose weight, improve your diet, and work at any other health goals can be very daunting. Trying to do it all in one day is impossible. You may last a day or two if you go at it %250, but if you last longer than that I'd be surprised.

I don't mean to sound discouraging I am just being realistic. The truth of the matter is when you are attempting to do something hard, the best way to do it (and stick to it) is by doing things a little bit at a time. My sister's cute sister-in-law, was chatting with me on Sunday about eating clean and such and in talking about eliminating sugar and processed foods she said, "I guess I need to just do it one thing at a time." I have been thinking about just how RIGHT she is.

(Image Source)

In working with my clients I have them pick something they want to work on for the week. We usually have a dietary goal and an exercise goal. Something measurable, something manageable, but something that will help them to reach their ultimate end goal.
Examples of these goals may be...
- ___ times of exercise per week for 45 mins
- eliminating _____ food that seems to be causing upheaval in the diet
- eating 4 servings of veggies per day
- Getting in ___ runs per week.
You get the point. Each of these goals is specific. You are taking the steps necessary to achieve the bigger picture. If a client tries to make a goal that is too overwhelming I always make them seriously question the reality of the scenario. I am a huge fan of accomplishing big things, and if you are willing to make the sacrifices necessary to accomplish those big things than BY ALL MEANS... DO IT! However, if by setting your goals you are only setting yourself up for failure, you are getting NOWHERE.

You might not lose 30 lbs in a week, but if you stick to your plan and lose two pounds a week you WILL get there. You may not have a perfect diet today, but if you are willing to keep working towards it, changing what you can, you will be amazed at what you are capable of. You may not be able to go outside and run a marathon today, but if you train properly and take the necessary steps towards doing so you CAN do it. Speaking of...Congrats to my sweet friend Rachelle who OWNED the Boston Marathon today!  She finished in 3:22. AMAZING. Congrats to everyone else who ran it as well!!

Bottom line. Start somewhere. Instead of going for the whole elephant, just take on the elephant ear this week...but don't you dare actually go eat elephant ears! ;) (Did you guys call those giant scones elephant ears? Just me? No?) Prepare yourself for success, and not for failure. Make a plan, a feasible one, and stick to it. Changing your life and your body means actually making changes. I love the quote..."If you always do what you've always done, you'll always be what you've always been." You absolutely cannot expect to do the same things and get different results. So, pick what you are going to change, and DO IT. :)

What changes are you going to make this week? Do you find it easier to ease into change or to go cold turkey/100%? What were your habits when you have seen the most success in your accomplishments?

You Asked: An Example of My Paleo Meal Plan

I had a lot of questions and comments about what a typical meal plan is like for the Paleo way that I am currently eating. I am of course, more than happy to share with the class. I want to start by saying that I am surprised at just how possible it is to eat this way. I think that it sounds harder at face value than it really is, more so because it means having to give up foods that are a big part of your normal routine. It is more a matter of changing up your routine to new foods than anything. You will find that you become a lot more comfortable with this way of eating as you develop new, different patterns.

Breakfast: 
I aim to get 25-30 grams of protein in for breakfast, along with some good fat because it keeps me full.
2 eggs and 2 oz of turkey jerky (I have loved the natural turkey jerky you can get at Costco)
or
1 oz of almonds and 3 oz of turkey jerky
or
3 eggs
Honestly I haven't strayed far from this in the creative realm because I don't have much time in the morning. I will occasionally thrown in a handful of blackberries because I love em'.

Lunch: 
1 cup of spinach
3 oz of shredded grilled chicken
1/4 cup of salsa
+
a heaping pile of roasted veggies recipe HERE.

I absolutely LOVE these. I make a ginormous batch and eat them with my lunches and dinner.
or
Avocado Chicken Salad 

+
a heaping pile of roasted veggies
or
a Paleo-fied salad bar to go, from one of my fave restaurants. Complete with:
Spinach, cucumbers, beets, carrots, eggs, broccoli, cauliflower, sprouts, sunflower seeds, fresh pineapple,  and occasionally some cottage cheese on top. (There are different avenues of paleo eating, some allow full fat dairy, some don't) I refrained from eating dairy for the first 30 days, but I added the cottage cheese back in because I need the protein and the calcium.

Dinner:
The interesting thing about the way I've been eating is that a lot of the time dinner will come around and I am not all that hungry. My dinners look like my lunches a lot of the time. Other dinner items?
Grilled Chicken/shredded chicken/baked chicken...(you can eat whatever kind of meat you want, but I am not a big meat eater, so...chicken it is) 
Crock Pot Coconut Chicken Curry recipe found HERE
Salads with all sorts of veggies and chicken
Eggs
My Paleo Cereal...aka a chopped up apple, 1 tsp cinnamon, 2 TBS slivered almonds and some almond milk. 

Snacks:
Baby carrots
Fruit mostly berries, but some apples, oranges, and kiwis thrown in there too.
One of my favorite treats has been slicing up bananas and freezing them.
Lots of Almonds (my favorite are the ones dusted/roasted with cocoa powder)
Turkey Jerky

I am a total creature of habit, so this really is the majority of what I have been eating. I'm going to post a list tomorrow of foods that are considered "paleo approved" to help further answer your questions. Just because I am not eating it doesn't mean it isn't something that you can eat!

Other questions...
- How do you pronounce "Paleo?"...it's not Puh-lay-o...it's Pay-lee-oh. As in...Paleolithic. 

- Courtney asked about the picture of my salad in THIS post...about my one month paleo report. She wondered why I was eating chickpeas because garbanzo beans are a legume..legumes are not paleo approved. There are actually no chickpeas in that salad. It is a salad from Chipotle, and I think what you are thinking might be chickpeas are actually chunks of tomato. Or it could be the chicken? The only items on that salad are lettuce, chicken, LOTS of fresh chunky salsa, and guacamole. Yep..it was delicious.

- What are Cherry Pickers? Cassie asked this a few weeks ago. Cherry pickers are an ab exercise that is GREAT for the whole core because it works the back, the abdominal wall, and the obliques. THIS youtube video is a perfect demo!

Any other questions for me about Paleo eating, or anything else? I'd love to hear them! I am also really excited about some companies that are sending me some paleo approved snacks. I'll keep you updated on them as they come!

The Power In Positivity

Well my friends today has been a great Monday. I have been thinking this weekend a lot about the power of positivity and optimism. The power of our internal thoughts and beliefs is so fascinating to me. I think there is a lot to be said for a good attitude. Have you ever taken a minute and evaluated your self talk?

Do any of these sound familiar??
"Ugh. My hair looks awful today?"
"I'm a pound up on the scale. I am huge. I am so fat."
"I missed a workout today. My pants aren't going to fit tomorrow."
"I am not nearly as skinny/tall/fast/well endowed/fit/toned as so and so."
"I didn't get ANYthing done I needed to today." 
"I wished I wouldn't have eaten that. Failure."
and so on and so on. 

Negativity is a killer. It really is. Unfortunately, I know way too many of us make comments similar to these day in and day out. We see others and compare ourselves to how well we think they are doing. We compare ourselves to how we used to be. We knock ourselves down for a misstep, or a setback. It happens way too often, and it can be so damaging.

Sometimes the negative comments I hear my clients and friends make (or that I find myself making) make me sad. We beat ourselves up. We find SO many reasons why we just aren't adding up. I can tell you this much: negativity does nothing but bring us down, make us feel sad, and stop our progress. We need to remember that NOBODY is perfect. Nope, not even the 100 lb girl running on the treadmill next to you in her sports bra with her six pack.

Now look at the flip side...
Think of how great you feel after you KILL an awesome workout, spend time with the people you love, make a delicious and healthy meal, see a beautiful sunrise, check off a few things on your "to do" list, and my favorite...when you laugh so hard you cry. (See photo below)

There is power in positivity. That I know to be true. When we think positive thoughts, try to look at the bright side, and surround ourselves with happy people and situations we will thrive. A negative attitude will eat away at you and eventually will leave you feeling hopeless and helpless. A positive attitude can buoy you up and get you through hard things. A positive outlook on a workout will make it manageable. Focusing on the great way you feel and the beneficial aspects of eating healthy and getting a good nights sleep will keep you in the right frame of mind. Change your mindset from "I can't." to "I can." It works wonders.

Yes, there will be slip ups, but guess what? Tomorrow is a new day, and you have the power to make it a great one. 

Yep, you may feel pretty low on the perfection scale some days, but find gratitude in the great things you have to offer. Even if all you can muster is that you are still breathing. 

You know, there may be times when you want to throw in the towel completely...but don't...because you are amazing, capable, and you just might surprise yourself. 

Take a second and make a list of the things that you like about yourself, about your life, about your family...or whatever positive thoughts you can think of. Put it somewhere where you can find it when you need some reminding about just how great you are. 

Be positive. It's powerful. 

Oh, and don't forget to smile. Everybody looks better with a smile on. ;) 

What makes you feel positive? What changes your perspective from negative to positive?

Do What You're Told.

Today I got to go to the dentist. Aren't I lucky? I actually really like my dentist. He is a family friend, and he does a really great job. I just don't like the dentist in general. Make sense? Good. So today was time for the fabulous bi-annual check up, in which the hygienist tells me I need to floss more and then sends me out the door with a return appointment to get my cavity(s) filled. Dread.

Well, at my last cleaning, my hygienist and I got into a conversation about how I should floss more, which lead into a conversation about how she should exercise more. We both began to laugh a little, and promised that next time we saw each other we would DECIDE to do what we were told. It's kinda funny how our jobs are fairly similar.
At her job, she gives people the preventative advice they need to save themselves the pain of cavities and mouth issues. Those people then go forward deciding if they want to brush, floss, etc. They know that if they would floss and brush everyday they will be more than likely to remain cavity-less.
At my job, I give my clients advice they need to lose weight, achieve positive health, feel better, and look better. They then leave with the information I give them and decide if they want to follow or not. They know if they do so, they will see positive results. If they don't, things will either stay the same or possibly worsen.

WELL. I will have you know...since my last cleaning, I took her challenge to heart. I did what I was told. I flossed every night, and brushed with my Sonicare. I put the good habits the dentist recommended into practice. I felt reeeaal good going into my appointment today knowing I did what I was told to do. I didn't have to cross my fingers, and hope that my few days last ditch efforts at flossing made up for the prior six months I hadn't flossed. (Let's be clear that I am an obsessive teeth-brusher. Call me a germ-a-phobe, but I don't like putting my hands in my mouth...hence...I hate flossing.)

Good news...All my hard work paid off. Aside from one minor little spot he was worried about, the Doc said he could tell my flossing and brushing habits were MUCH better. YAY! The hygienist confessed that she felt bad she hadn't lived up to her end of the deal, and next time I came in she was going to be able to report that she had been exercising four times a week.

BOTTOM LINE: 
- I still don't like the dentist.
- When you put the principles of good habits into action...good things happen.
- Consistency with GOOD habits will help you to achieve positive results. AKA: You can't floss the night before the dentist and expect them not to notice your plaque buildup. You can't exercise for one day and expect your weight to drop dramatically the next day. It just DOES NOT work that way. Consistency. 
- Do what you are told. (when you know it is good advice)

What positive practices have you turned into good habits? Do you hate going to the dentist as much as I do?