I always like to write out a few goals to work towards for the new year. I think it helps to give you something to work towards, and keeps you motivated. I DON'T think you should set goals that are unrealistic, and will only cause you to beat yourself up. Setting yourself up for failure is the quickest way to make no progress at all. :)
My health goals for 2013 are...
1) Broaden my healthy cooking palate. I want to learn to make at least 12 new dishes, one per month.
2) Take some dance classes. I grew up dancing, and I miss it. It is such an awesome way to workout and I want to get back into it.
3) Keep up my current exercise plan of 3 cardio interval workouts per week & 3 circuit/resistance intervals per week.
4) Improve my plank hold time.
5) Keep exploring the Paleo way of eating.
What are some of your goals for the new year??
Showing posts with label Lifestyle. Show all posts
Showing posts with label Lifestyle. Show all posts
Wednesday, January 2, 2013
Sunday, December 16, 2012
Muncher Cruncher Healthy Holiday Gift Guide
Oh my goodness...I love Christmas so much I can hardly stand it! This weekend was spent delving into all sorts of Christmas festivities! Christmas shopping...Christmas music...
Christmas treats...Christmas concerts...
Christmas wrapping...
I love it all! I really do. It really hit me this morning how magical and wonderful the Christmas season is. It is such an incredible time of gratitude, giving, and love. I hope you feel the same way!
I always like to throw out some healthy holiday gift ideas that may give you some ideas for a few items to add to your own list, or may help you to determine some fun things to give your family members and friends this year to keep them feeling and looking great! In no particular order...
Muncher Cruncher 2012 Healthy Holiday Gift Guide
1. Gift cards to healthy restaurants or health food stores (Whole Foods, Trader Joe's, Sprouts, etc.)
2. A gym membership or class passes
3. Healthy Treats (fresh fruit, nuts, natural foods, popcorn, nut butters, etc.)
4. New workout clothes/shoes
5. An Ipod or MP3 player
6. New workout headphones
7. A new gym bag
8. Gift card for Itunes
9. Workout socks
10. Water bottle
11. Exercise DVD's
12. A Foam roller
13. A gift certificate for a spa treatment or massage
14. Fitness & health related books
15. Cold weather workout accessories (hat, gloves, scarf, neck warmer)
16. Garmin
17. Heart rate monitor
18. Exerspy
19. Subscriptions to healthy eating or fitness related magazines
20. At home workout gear (kettle bell, TRX trainer, dumbbells, treadmill, elliptical, bike, etc.)
21. Skincare products
22. Healthy cookbooks
23. Fun headbands, hats, hair elastics
24. Lift tickets to a local resort
25. Outdoor sport gear (snowboard, skis, snowshoes)
26. A road bike (If you'd like to get me this I would gladly accept...) ;)
Hopefully these ideas help you find ways to give and receive the gift of health this year!
Sunday, December 9, 2012
Beware: The Holidays are Heavily Upon Us
If you haven't noticed, we are in full swing of the holidays. I love it. I love it. I love it! I hope you are loving it too! It is definitely the time of year that stresses people out the most as far as their health is concerned. We seem to have less time to work out, and the food is abundantly before us. So much food...everywhere...and most of it is not greens and lean protein. Just saying. When times get crazy (and the food abundance gets crazier) a reminder of a few healthy holiday tips might just be beneficial.
Don't skip meals. Instead of not eating all day to "save up" your calories, try to eat clean and healthy (and normally) and when you get to your holiday parties eat sensibly. If you skip meals you will be more likely to overeat when you get to your holiday functions.
Journal your food. You may consider this a nuisance, but if you are wanting to avoid the extra calories from excess bites here and there, the best way to do so is to write down your caloric intake. Keeping a food journal can help you to be more aware of what is going into your mouth.
Make your food choices worth it. There is going to be an abundance of sweets and junk, that is just the way it is. However, not all of it is going to be worth it. If there is some kind of sweet treat or divine indulgence that you make once a year and absolutely die for, by all means, have some. If you arrive at party with a table full of day old store bought cookies, passing them up is probably going to be OK.
Get moving. When time seems short, the first thing that we let fall through the cracks is our workout time. Don't let this be the case. Try to keep your workouts regular, and you will feel so much better. (Especially if you aren't eating as well as you usually do.) If you don't have lots of time for exercise, get your family moving instead. Make some holiday memories by going snowshoeing, walk around the neighborhood to look at the lights, deliver your neighborhood treats on foot, go ice skating, etc.
Try to get some sleep. Believe it or not there is a direct correlation between not getting enough sleep, and not losing weight. Your body needs your sleep time to recharge and repair itself.
Get adequate amounts of sleep and you will help keep your body in a healthy place during the holidays, and your mood will be better too!
Bring your own healthy additions to the holiday spread. If you are attending a holiday party, bring a healthy side, salad, or appetizer to share. If you do this you will know that there is something there that you can eat and feel good about. Veggie trays and fruit platters are a great and easy contribution.
Don't give up! The worst thing you can do is throw in the towel, and say you'll start over in January. Just keep going doing the best you can, and then sure...kick it into high gear in January. There is no reason not to continue on with your progress throughout the holiday season. It IS possible!
Have a happy, healthy, holiday season!
Journal your food. You may consider this a nuisance, but if you are wanting to avoid the extra calories from excess bites here and there, the best way to do so is to write down your caloric intake. Keeping a food journal can help you to be more aware of what is going into your mouth.
Make your food choices worth it. There is going to be an abundance of sweets and junk, that is just the way it is. However, not all of it is going to be worth it. If there is some kind of sweet treat or divine indulgence that you make once a year and absolutely die for, by all means, have some. If you arrive at party with a table full of day old store bought cookies, passing them up is probably going to be OK.
Get moving. When time seems short, the first thing that we let fall through the cracks is our workout time. Don't let this be the case. Try to keep your workouts regular, and you will feel so much better. (Especially if you aren't eating as well as you usually do.) If you don't have lots of time for exercise, get your family moving instead. Make some holiday memories by going snowshoeing, walk around the neighborhood to look at the lights, deliver your neighborhood treats on foot, go ice skating, etc.
Try to get some sleep. Believe it or not there is a direct correlation between not getting enough sleep, and not losing weight. Your body needs your sleep time to recharge and repair itself.
Get adequate amounts of sleep and you will help keep your body in a healthy place during the holidays, and your mood will be better too!
Bring your own healthy additions to the holiday spread. If you are attending a holiday party, bring a healthy side, salad, or appetizer to share. If you do this you will know that there is something there that you can eat and feel good about. Veggie trays and fruit platters are a great and easy contribution.
Don't give up! The worst thing you can do is throw in the towel, and say you'll start over in January. Just keep going doing the best you can, and then sure...kick it into high gear in January. There is no reason not to continue on with your progress throughout the holiday season. It IS possible!
Have a happy, healthy, holiday season!
Monday, November 26, 2012
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?
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?
Monday, October 29, 2012
So much candy...so many calories...
Halloween is in the air. If you haven't already celebrated five times over, this sugary season is sure to hit you sooner or later. I know I have already done my share of celebrating.
I have a lot of my clients tell me some of the following obstacles that can thwart healthy eating and a healthy lifestyle during the holidays...
- Halloween is centered around candy. Hence; candy is everywhere.
- There are a million parties/functions/get togethers (all of which serve a million desserts.)
- Handing out candy to little trick or treaters means leftover candy, which means bite size pieces of candy for snacking.
- Halloween candy usually comes individually wrapped. One grab here, and one grab there doesn't seem like a big deal. (Unfortunately, all those "grabs" add up.)
- Fall food and treats are delicious. Pumpkin anythings just smells and tastes fantastic.
Now...I get it. I promise. Just because I choose not to eat candy and desserts, doesn't mean I don't understand the temptation and draw to deliciously decadent pumpkin flavored desserts and bite sized Snickers. Yum. BUT...I also know the benefit that you can receive from NOT gorging yourself on Halloween candy. Click HERE for some excellent Halloween help tips from years past.
As for this years tips, I'm going to keep it simple. Focus on your goals. Don't go crazy like a kid in Willy Wonka's Chocolate factory. When all is said and done and it is November 1st, chances are you won't remember what you did and didn't eat on Halloween. So...maybe you don't HAAAAVE to have that doughnut, cookie, candybar, handful of candy corn, and caramel apple...just saying.
Don't forget to enter this October's Mix Giveaway!
Our Gatsby Halloween Party this past weekend was amazing...there are more pics where that came from I promise. :)
I have a lot of my clients tell me some of the following obstacles that can thwart healthy eating and a healthy lifestyle during the holidays...
- Halloween is centered around candy. Hence; candy is everywhere.
- There are a million parties/functions/get togethers (all of which serve a million desserts.)
- Handing out candy to little trick or treaters means leftover candy, which means bite size pieces of candy for snacking.
- Halloween candy usually comes individually wrapped. One grab here, and one grab there doesn't seem like a big deal. (Unfortunately, all those "grabs" add up.)
- Fall food and treats are delicious. Pumpkin anythings just smells and tastes fantastic.
Now...I get it. I promise. Just because I choose not to eat candy and desserts, doesn't mean I don't understand the temptation and draw to deliciously decadent pumpkin flavored desserts and bite sized Snickers. Yum. BUT...I also know the benefit that you can receive from NOT gorging yourself on Halloween candy. Click HERE for some excellent Halloween help tips from years past.
As for this years tips, I'm going to keep it simple. Focus on your goals. Don't go crazy like a kid in Willy Wonka's Chocolate factory. When all is said and done and it is November 1st, chances are you won't remember what you did and didn't eat on Halloween. So...maybe you don't HAAAAVE to have that doughnut, cookie, candybar, handful of candy corn, and caramel apple...just saying.
Don't forget to enter this October's Mix Giveaway!
Tuesday, October 2, 2012
Costco Laps Count, Right?
Remember how I planned THIS group trip to Lake Powell Last year?
Well it is that time of year again. I'm prepping a trip for 40 people for the weekend, and it may or may not take some effort...I fully intended on getting a real workout in today. Instead a pushed shopping carts around for a couple hours. That counts right? I hope so...here is a sneak peak at the groceries.
And this isn't even the half of it. Needless to say, I haven't had much time to do anything else. I can't wait! It's going to be awesome!
Don't forget to enter the Fall Favorites Mix Giveaway if you already haven't!
Don't forget to enter the Fall Favorites Mix Giveaway if you already haven't!
Wednesday, September 12, 2012
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! :)
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! :)
Wednesday, August 22, 2012
It is HARVEST TIME! Don't forget to buy local!
Remember last year when I RAVED about our local farmers market? Well, my preaching is back. Now is the time when most farmers markets are FLOURISHING with goodness, and you most certainly should take advantage of it!
When you buy local you are buying fresh, high quality, produce and you are supporting your local economy at the same time. Plus, let's be honest, it just tastes better!
In almost every case you will find that the produce is less expensive, and there will be amazing varieties of different types of produce you can try. You may even develop a new taste for something you haven't ever had before.
If you aren't sure where there is a local farmers market close to you, I can fix that! Go to Local Harvest and you will be able to enter in your location. It will bring up all of the closest farmers markets to your area. My search looked like this...
You can also search for farms, meat processers, wholesalers, and grocery co/ops, and restaurants, prettty neat-o if you ask me! SO, go local! Try out your nearest farmers market. They are so much fun, and full of fantastic finds!
Also...don't forget to enter the August Anthem's Mix Giveaway if you haven't yet!
Wednesday, August 15, 2012
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?
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?
Tuesday, July 17, 2012
Produce for Days
Today's workout was an awesome circuit workout.
10 minutes of warm up intervals on the elliptical
50 assisted pull ups
50 air squats
2 minute sprint on the treadmill (I wish I could have sprinted more with this workout, but I am still trying to keep my foot healing)
50 step ups with a curl
50 step ups with a press
30 inchworm pushups
1 minute plank with oblique twists
50 springing lunges off the bench
1 minute plank with oblique twists
50 full sit ups
50 supermans
10 minutes of intervals on the stairs
It was sweaty and fabulous!
I have commented on my love for salads before. It is no secret that I have a put my salad construction skills to the test in many a salad bar establishment, but one of my favorites just happens to be a favorite family eating venue, Brick Oven. We went there tonight for family dinner and it was tasty!
I felt like my building skills were adequate. My nephews were awe-stricken by how high my salad was piled, and they couldn't wait for me to dig in so they could see it tumble off my plate. I showed them, not tumbling at all. :) I love when I have produce for days.
I am surely going to be sad when these sweet ladies go back to their homes. I have LOVED having them here. They are so amazing.
Twinner sunnies, stripes, and buns.
I am going to call it a solid day. Because it was. Give the circuit workout a try. It's a good one!
10 minutes of warm up intervals on the elliptical
50 assisted pull ups
50 air squats
2 minute sprint on the treadmill (I wish I could have sprinted more with this workout, but I am still trying to keep my foot healing)
50 step ups with a curl
50 step ups with a press
30 inchworm pushups
1 minute plank with oblique twists
50 springing lunges off the bench
1 minute plank with oblique twists
50 full sit ups
50 supermans
10 minutes of intervals on the stairs
It was sweaty and fabulous!
I have commented on my love for salads before. It is no secret that I have a put my salad construction skills to the test in many a salad bar establishment, but one of my favorites just happens to be a favorite family eating venue, Brick Oven. We went there tonight for family dinner and it was tasty!
DAY #17: 17 Leg jacks in a plank
Get into a plank position on your hands or elbows and once you have your form right, jump your legs out and in, in a jumping jack motion. Do 17 in a row...or more if you want a challenge!
Wednesday, June 13, 2012
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?
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.
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?
Thursday, May 31, 2012
Sunny Benefits
You know my thoughts on this beautiful season...I LOVE summer. It makes me feel happy, healthy, alive, warm...etc. etc. etc.
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!
This was part of my day today...hellooooo summer.
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!
Tuesday, May 22, 2012
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?
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?
The ROM
The Wonkamobile
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...
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?
Monday, May 14, 2012
Make it fun and Make a plan
Yesterday was an incredibly beautiful day. My friends and I decided to go for a leisurely bike ride. It started out with like five of us heading out for a quick stroll, and turned into quite the posse. We rode all over Provo which was so much fun. We were on our bikes for a couple of hours, and it didn't even feel like exercise because it was such a good time.
Just another reminder that being active, and living an active lifestyle doesn't have to be painful and boring. Find things that you enjoy, and make your exercise fun! You will be far more likely to stay active if it doesn't feel so arduous and hard all the time.
With today being Monday, I always try to think ahead as to what my workouts are going to look for for the week, so I can be sure to fit them in. My plan looks somewhat like this:
Monday: 60 mins of intervals on the elliptical
Tuesday: Circuit/Weights workout
Wednesday: 10 mile run, Barre Bootcamp Class
Thursday: circuit/weights workout (light)
Friday: 20 mile run
Saturday: Yoga, light weights workout
My challenge for you is to make a plan for your week as far as your exercise is concerned. If you know what you need to plan around, you will be a lot less likely to make it to the end of the day suddenly realizing you never got your workout in. Just like I always say...PREPARATION! Preparation really is the key to success.
What is your favorite way to get leisure exercise in? Do you know what your workouts look like for the week?
With today being Monday, I always try to think ahead as to what my workouts are going to look for for the week, so I can be sure to fit them in. My plan looks somewhat like this:
Monday: 60 mins of intervals on the elliptical
Tuesday: Circuit/Weights workout
Wednesday: 10 mile run, Barre Bootcamp Class
Thursday: circuit/weights workout (light)
Friday: 20 mile run
Saturday: Yoga, light weights workout
My challenge for you is to make a plan for your week as far as your exercise is concerned. If you know what you need to plan around, you will be a lot less likely to make it to the end of the day suddenly realizing you never got your workout in. Just like I always say...PREPARATION! Preparation really is the key to success.
What is your favorite way to get leisure exercise in? Do you know what your workouts look like for the week?
Wednesday, May 9, 2012
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?
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.
Don't forget! Tonight is another free Barre Bootcamp class at The LAB. 7:00 PM!
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.
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!
Monday, April 16, 2012
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.
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?
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.
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?
Monday, April 9, 2012
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!
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!
Thursday, April 5, 2012
Paelo Eating - My One Month Report
Sometimes I feel like I science project. I realize that could be read incorrectly like... "I feel like frozen yogurt." No, I don't feel like doing a science project. I feel like I myself am a science project. I am always researching, reading about cool and fun new workouts, and looking for the best ways to help my clients. It is for this reason that I do a lot of the things I do. Things might make sense to me on paper, or in theory...but unless I myself have tried it and seen that it actually works, I don't recommend it to anyone else. My coworkers and I joke about if all the different things that we go through have tortured our bodies to a place where they are resistant to change, but I really hope that isn't the case. ;)
With this being said, let's flash back to a month ago when I decided to implement the Paleo way of living into my diet. I'll be honest with you...the thought of changing up my macronutrient percentages up so that my fat intake was quite a bit higher and my carbohydrate percentage was a lot lower freaked me out a bit. I am not naturally prone to eating a lot of protein because of the foods I normally like, which is why I talk about improving my protein intake a lot. It is not because I think that eating strictly protein is the healthy way of life, but it is because if left to my own cravings I'd sit down with a box of reduced fat wheat thins, a peanut butter and jelly sandwich, a bowl of cereal, and a whole lot of fruits and veggies. Not a whole lot of protein to be had there.
I committed to sticking to the Paleo way of eating for 21 days, and then I said I would reevaluate. Well, it's been a month and I'm still at it. I had a good chunk of days in there where I was oh so blessed with the stomach flu and so all I ate was saltines and sprite zero, so I figured it was only right to go the whole month.
These are my observations:
- The first week was the toughest. I had to reprogram my way of eating, thinking, snacking, everything. However, after that first week it hasn't been hard at all. I've even been able to eat out and find options (some of which have been straight up delightful). It just takes some thinking. Heaven forbid we think about what we are eating?
- I have increased the good fats in my diet quite drastically. We're talking lots of avocados, olive oil, whole eggs instead of just the whites, and nuts (with the exception of peanuts)...and it didn't cause my weight or body fat to sky rocket up. I am actually down 5 pounds. I feel like I am smaller inch-wise as well. I should have measured, but I didn't. My stomach feels slimmer and less bloated.
- I am eating a lot of protein (in the form of chicken, turkey, eggs, and nuts), but I am eating a TON of fresh produce. I would say probably 6-8 servings a day of fruits and veggies, at least, if not more.
- I am never starving. This is the amazing thing to me. With my old habits, I would wake up so hungry for my 5 AM breakfast of oatmeal. Then, I would usually find myself absolutely ravenous by the time 9, 10, and most certainly 11 came around. With the combination of fats, protein, and fiber from my current diet I am far more aware of and amazed at my hunger cues. I don't wake up hungry. I eat my breakfast and am not hungry for lunch until 1 or 2. SO weird for me. After lunch I am not hankering for a snack or dinner at 3 PM like usual. It's crazy. I'm not used to that. It goes to show me how much the carbs we eat sometimes just go right through us, and instead of filling us up, spiking our blood sugar and leaving us looking for something else to eat.
- I have struggled with my long runs. Lifting feels awesome to me, and I can make it through my hour long lifting sessions with no problem, but my running has been more difficult. I know this is partially because I had a week of being sick (and feeling like I was breathing through a straw), and partially because I have a lower carb intake. I'm still trying to figure this one out. I need to work on proper fueling in a way that works for me with how I want to eat. My ten miler last Friday felt like a 2,000 mile run with ankle weights on.
- I did rely on the 80/20 rule. In the book the Primal Blueprint, the author talks about the 80/20 rule. He says that if you can stick pretty close to perfection 80 percent of the time, you can allow for a few slip ups with that 20 percent. In my head, I equated this to a cheat meal each week. However, I'm not one to sit down to a big ole pizza anyways...so my cheat meal actually just meant I let myself have some frozen yogurt. It kept me sane, and happy with life. I know others at The Lab have been allowing themselves a full on cheat meal once a week, and they are still seeing great results.
- I've learned that you have to be prepared with a lot of produce. You just have to. That is a GREAT problem to have though. My favorite go to snacks at the moment are fresh blackberries, my cocoa roasted almonds and my frozen banana slices.
- I am going to stick with it for now. Crazy right? As I said before, I don't think that whole grains are the root of all evil. That is not why I am doing this. I think there is a place for everything in moderation, and I'm still trying to figure out how and if I want to work those things back into my diet. For now, I'm loving the way that I feel, and it is working for me, so I am going to keep at it.
I have loved and appreciated all of your awesome comments, suggestions, and thoughts on the matter whether you are for or against, and I want you to keep them coming! Do you have any Paleo questions for me? If you are eating this way how long have you stuck with it, and what do you think it has done for you?
With this being said, let's flash back to a month ago when I decided to implement the Paleo way of living into my diet. I'll be honest with you...the thought of changing up my macronutrient percentages up so that my fat intake was quite a bit higher and my carbohydrate percentage was a lot lower freaked me out a bit. I am not naturally prone to eating a lot of protein because of the foods I normally like, which is why I talk about improving my protein intake a lot. It is not because I think that eating strictly protein is the healthy way of life, but it is because if left to my own cravings I'd sit down with a box of reduced fat wheat thins, a peanut butter and jelly sandwich, a bowl of cereal, and a whole lot of fruits and veggies. Not a whole lot of protein to be had there.
I committed to sticking to the Paleo way of eating for 21 days, and then I said I would reevaluate. Well, it's been a month and I'm still at it. I had a good chunk of days in there where I was oh so blessed with the stomach flu and so all I ate was saltines and sprite zero, so I figured it was only right to go the whole month.
These are my observations:
- The first week was the toughest. I had to reprogram my way of eating, thinking, snacking, everything. However, after that first week it hasn't been hard at all. I've even been able to eat out and find options (some of which have been straight up delightful). It just takes some thinking. Heaven forbid we think about what we are eating?
- I am eating a lot of protein (in the form of chicken, turkey, eggs, and nuts), but I am eating a TON of fresh produce. I would say probably 6-8 servings a day of fruits and veggies, at least, if not more.
- I am never starving. This is the amazing thing to me. With my old habits, I would wake up so hungry for my 5 AM breakfast of oatmeal. Then, I would usually find myself absolutely ravenous by the time 9, 10, and most certainly 11 came around. With the combination of fats, protein, and fiber from my current diet I am far more aware of and amazed at my hunger cues. I don't wake up hungry. I eat my breakfast and am not hungry for lunch until 1 or 2. SO weird for me. After lunch I am not hankering for a snack or dinner at 3 PM like usual. It's crazy. I'm not used to that. It goes to show me how much the carbs we eat sometimes just go right through us, and instead of filling us up, spiking our blood sugar and leaving us looking for something else to eat.
- I have struggled with my long runs. Lifting feels awesome to me, and I can make it through my hour long lifting sessions with no problem, but my running has been more difficult. I know this is partially because I had a week of being sick (and feeling like I was breathing through a straw), and partially because I have a lower carb intake. I'm still trying to figure this one out. I need to work on proper fueling in a way that works for me with how I want to eat. My ten miler last Friday felt like a 2,000 mile run with ankle weights on.
- I did rely on the 80/20 rule. In the book the Primal Blueprint, the author talks about the 80/20 rule. He says that if you can stick pretty close to perfection 80 percent of the time, you can allow for a few slip ups with that 20 percent. In my head, I equated this to a cheat meal each week. However, I'm not one to sit down to a big ole pizza anyways...so my cheat meal actually just meant I let myself have some frozen yogurt. It kept me sane, and happy with life. I know others at The Lab have been allowing themselves a full on cheat meal once a week, and they are still seeing great results.
- I've learned that you have to be prepared with a lot of produce. You just have to. That is a GREAT problem to have though. My favorite go to snacks at the moment are fresh blackberries, my cocoa roasted almonds and my frozen banana slices.
- I am going to stick with it for now. Crazy right? As I said before, I don't think that whole grains are the root of all evil. That is not why I am doing this. I think there is a place for everything in moderation, and I'm still trying to figure out how and if I want to work those things back into my diet. For now, I'm loving the way that I feel, and it is working for me, so I am going to keep at it.
Tuesday, April 3, 2012
Do What You Love!
Today's workout for me was twenty minutes of intervals on the elliptical and 60 minutes of lifting. I was LOVING it. Yesterday was a running/core day for me, and my enthusiasm for the two days was pretty different. It felt great to get my run on yesterday, and my core work actually made my abs sore which never usually happens...BUT I loved my lifting workout today. It is crazy how we go through cycles of what we love in our workouts. Sometimes running is all that can quench my exercising appetite, and the thought of lifting a heavy object is revolting. Other days I feel so strong and powerful when I do my resistance training and it's all I can do to keep myself doing some cardio.
I think that it is always good to mix up your workouts. I say that all the time, but I also think that you do what feels fun and exciting to you. Maybe that means going for a hike, or taking a bike ride? Maybe to you, what sounds fun is a banging Zumba class with a room full of super enthused people that will keep your energy going. Find something that feels fun or good to you and do it! Train for a race, take a dance class, join a yoga studio. Do whatever is going to get you moving that you LOVE, because if you don't love it...you aren't going to stick to it!
Resistance workout for today:
**repeated 3 times, alternating exercises**
15 assisted pull ups
24 plyometric lunges
**repeated 3 times, alternating exercises**
12 squat curl press with dumbbells
15 walking push ups (start from standing, bend at the hips and walk your body down to a push up position. Do a push up, walk your hands back, and stand)
**repeated 3 times, alternating exercises**
15 squat throws with an 18 lb med ball
10 step ups with DB on the right leg
10 step ups with DB on the left leg
12 Med ball squat/plank/throws (with these I place the med ball down on the ground in front of me, squat down, put my hands on top of it, balancing, and step my feet back into a plank. Step the feet back in to standing, grab the med ball, throw it up and catch it. Set it back down and repeat)
**repeated 3 times, alternating exercises**
15 pushups with the TRX
1 minute plank with feet balancing on the med ball
Done and Done.
What is your favorite kind of exercise these days? Are you loving working the weight room? Running in the spring air? Spinning yourself sweat-less?
I think that it is always good to mix up your workouts. I say that all the time, but I also think that you do what feels fun and exciting to you. Maybe that means going for a hike, or taking a bike ride? Maybe to you, what sounds fun is a banging Zumba class with a room full of super enthused people that will keep your energy going. Find something that feels fun or good to you and do it! Train for a race, take a dance class, join a yoga studio. Do whatever is going to get you moving that you LOVE, because if you don't love it...you aren't going to stick to it!
Resistance workout for today:
**repeated 3 times, alternating exercises**
15 assisted pull ups
24 plyometric lunges
**repeated 3 times, alternating exercises**
12 squat curl press with dumbbells
15 walking push ups (start from standing, bend at the hips and walk your body down to a push up position. Do a push up, walk your hands back, and stand)
**repeated 3 times, alternating exercises**
15 squat throws with an 18 lb med ball
10 step ups with DB on the right leg
10 step ups with DB on the left leg
12 Med ball squat/plank/throws (with these I place the med ball down on the ground in front of me, squat down, put my hands on top of it, balancing, and step my feet back into a plank. Step the feet back in to standing, grab the med ball, throw it up and catch it. Set it back down and repeat)
**repeated 3 times, alternating exercises**
15 pushups with the TRX
1 minute plank with feet balancing on the med ball
Done and Done.
What is your favorite kind of exercise these days? Are you loving working the weight room? Running in the spring air? Spinning yourself sweat-less?
Wednesday, March 28, 2012
Make Lunch Happen Fast
One of the questions that I get from a lot of my clients is what they should eat for lunch. Breakfast is usually fairly easy because it is easy to whip up a quick and healthy breakfast for one. Dinner is usually cooked for a bigger group, which can be easier to plan for. Lunch, on the other hand, oftentimes requires thinking of something that is portioned for one. If you are trying to find healthy things you can eat at work, or even if you are trying to make something healthy for yourself while you are busy with kids during the day, trying to determine quick meals that fit the bill can be hard to do.
The easy thing to do when you are hungry for lunch might be to...take a bite of the kids mac n' cheese, run through the drive through, or grab handfuls of whatever is closest to you (enter goldfish, cereal, Doritos, wheat thins, etc. etc. etc.) While all of the things you are grabbing may not be unhealthy, they are not portion controlled, and just grabbing whatever you see might never fill you up. You could end up eating hundreds of unwanted calories. Being prepared for lunch is a great way to avoid binging on unhealthy items, and will keep you in control of your diet.
Healthy Lunchtime Do's...
- Purposely double your healthy dinner recipes, and save some leftovers with lunch in mind.
- Prepare some "go to items" for me this is grilled chicken, vegetables, and salad fixings.
- Fix the same food for you and your kids. No, this doesn't mean you should eat dino nuggets and mini corn dogs too. Maybe it means THEY should be eating fresh fruits and veggies & homemade hummus, a wrap, or sandwich on whole grain bread. A lot of the time parents assume their kids won't eat healthy foods without ever even offering them the chance. Expand their palates and test their taste buds!
- Crock pot it. Some of my all time favorite meals come in crock pot form. Have you made my crock pot cream cheese chicken chili yet? You should...it's kinda my favorite. It also makes AWESOME leftovers.
- Plan or pack your lunch the night before. If you are getting lunches ready for your kids or hubby, take the time to get one ready for you too. Preparation is the key to weight loss!
- If you have no time, don't let the drive through dictate your diet. Determine some healthy places you can get a quick salad (make it a healthy salad, read HERE for smart salad tips) or a whole wheat sandwich packed with lean protein and veggies.
Make an effort to make your lunches healthy. You will feel better, you will be able to make it through the day with more energy, and you won't be ravenous at dinner! Oh and if you are going to make Mac N' Cheese...at least make it Healthy Mac N' Cheese!
What is your go to lunch option? Do you eat leftovers a lot? Will your kids eat health foods?
Don't forget...only a few more days to enter the March Musicality Mix Giveaway!
The easy thing to do when you are hungry for lunch might be to...take a bite of the kids mac n' cheese, run through the drive through, or grab handfuls of whatever is closest to you (enter goldfish, cereal, Doritos, wheat thins, etc. etc. etc.) While all of the things you are grabbing may not be unhealthy, they are not portion controlled, and just grabbing whatever you see might never fill you up. You could end up eating hundreds of unwanted calories. Being prepared for lunch is a great way to avoid binging on unhealthy items, and will keep you in control of your diet.
Healthy Lunchtime Do's...
- Purposely double your healthy dinner recipes, and save some leftovers with lunch in mind.
- Prepare some "go to items" for me this is grilled chicken, vegetables, and salad fixings.
- Fix the same food for you and your kids. No, this doesn't mean you should eat dino nuggets and mini corn dogs too. Maybe it means THEY should be eating fresh fruits and veggies & homemade hummus, a wrap, or sandwich on whole grain bread. A lot of the time parents assume their kids won't eat healthy foods without ever even offering them the chance. Expand their palates and test their taste buds!
- Crock pot it. Some of my all time favorite meals come in crock pot form. Have you made my crock pot cream cheese chicken chili yet? You should...it's kinda my favorite. It also makes AWESOME leftovers.
- Keep quick items on hand. La tortilla factory wrap + PB + Banana slices = quick and healthy. Other items like whole wheat bagel or sandwich thins are great. I always have cottage cheese, string cheese, almonds, and fruits and
veggies on hand that I can throw together. Keeping some good protein on hand at all times is smart too. Easy quick high protein lunches? Easy cheesy chili & Pesto Chicken Salad. There are a lot of great soup options that you can whip out in an instant and will make life much easier.
- If you have no time, don't let the drive through dictate your diet. Determine some healthy places you can get a quick salad (make it a healthy salad, read HERE for smart salad tips) or a whole wheat sandwich packed with lean protein and veggies.
Make an effort to make your lunches healthy. You will feel better, you will be able to make it through the day with more energy, and you won't be ravenous at dinner! Oh and if you are going to make Mac N' Cheese...at least make it Healthy Mac N' Cheese!
What is your go to lunch option? Do you eat leftovers a lot? Will your kids eat health foods?
Don't forget...only a few more days to enter the March Musicality Mix Giveaway!
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