Have you noticed when it comes to topics like health, fitness, eating, especially eating!losing weight, etc our world has massively complicated these processes that shouldn’t really be ..wellll….. so complicated?
I’ve observed that a lot this past week stalking some snake oil “health ” pages ( hahahaha did I just admit to stalking??)
In all honesty I do it to gather facts, educate myself, and to hopefully educate others.
Anyway I digress…
I observe lots of things and it made me wonder why people seem to want to make it harder than it has to be.
Why does it have to be a “feel the burn and hurt” workout each time ( don’t do that anyway!)
Why does it have to be “lose 10 lbs in a week!” Which really isn’t fat but water weight mostly ( completely unrealistic and even if you did, I wanna see your loses 6 weeks out) anyway, you didn’t gain 10 in a week so why would you lose that fast? And what are you eating? Are you starving yourself?
Or diets that involve severe restriction and deprivation, cutting food groups or demonizing certain foods, instead of moderate eating of healthy and nutritious foods?
Or man made fake detoxes, fat burners, cleanses or fake “diet” foods and other ridiculous nonsense? ( none of which you need I may add)
I guess the bottom line is people are willing to grasp (and pay highly for) at anything except the main real plan which will give them permanent and long term success.
It seems too easy to just do the simple things……moderate, balanced eating of all food groups, plenty of water, adequate purposeful exercise, good rest, some treats thrown in for fun, and slow steady weight loss of 1-2 lbs a week and then doing it day after day.
It’s too much to believe that the simple things, done with consistency, and a steadfastness will really lead to long term results known otherwise as a lifestyle change.
Yet when all the fad diets, cleanses, quick fixes, hyped up and costly programs quickly fail it will be the simple things that last and lead to success, once and for all.
Often when the topic of weight loss and a healthy lifestyle comes up, there are certain things that may come to mind.
Being hungry.
Deprivation. ( ohhh that MUST go with weight loss!)
Following rigid plans.
Following rigid plans for a number of weeks or months before getting back to “normal”.
Excessive exercise.
Cutting out all foods you love that bring you joy.
The list can go on. Can you add to it?
So often in a quest for a healthier lifestyle people overlook other areas that are more than “diet related” to being healthy and living a healthy lifestyle.
Let’s look at a few areas that can contribute to the overall success of a healthy lifestyle.
Rest.
We live in a world that promotes constant work and productivity. Often we sacrifice rest in the pursuit of busyness.
Yours truly can be just as bad.
I’m a night owl by nature but try to respect that my alarm still goes off a 6 a.m. no matter what time my head hits the pillow.
If there’s one thing being athletic has taught me, it’s the value of rest. Our bodies heal and repair in this time and honestly if I want to feel like I’m doing my best in my days quality rest is just as important as eating quality foods.
Don’t short yourself on rest time.
Get in outdoor time
It’s no secret that being outdoors is my jam. I will hands down, take a solid workout flying down the road on my bike, running or walking, over working out inside. It’s not just the exercise, but being out in the elements that makes me feel good. It clears my mind and feeds me mentally.
Being outdoors has wonderful therapeutic benefits. Make sure you get out not just for your physical self, but your mental self too.
Don’t cut out foods that you love
You know why so many people don’t last on structured, restrictive diets? Because they have a misguided idea they have to cut out all the things they enjoy.
Supposedly being on a diet means you have to suffer, do without, and be miserable to lose weight.
No. No you don’t.
In fact you have a higher chance of success if you allow your favorite things into your nutrition plan
You can still lose weight while building in foods you love. Doing so will keep you from binging or giving up because you feel deprived.
Remember to treat yourself
Really. Get a pedi. Have that special coffee treat. Buy that cute dress ( or shirt!)
Do the thing that makes you happy.
Treats are those non-essential things in life that make life fun. Give yourself permission to do an occasional treat.
Spend time with those who matter
Pretty self explanatory right? Physically we’re designed for relationships.. they give us a wholeness and completeness in our lives. Family and friends not only love us but can be our support system as we work towards a healthier, more fit lifestyle.
Keep these non-diet tips in mind to help you reach your health and fitness goals.
Do you ever see clothes and the size is listed as “one size fits all”?
For a woman it’s almost the kiss of death meaning the garment may or may not potentially fit you like a sack..
If you’re a woman like I am, at 6’0 the probability is even greater.
Except now it’s a much shorter sack haha
Why then do people try to approach exercise/fitness and nutrition in that manner?
There is no one size approach. I know with so many new diets and exercise trends hitting the market its easy to get swept into thinking you have to follow one of them to “be successful”.
Let’s not forget social media with the constant barrage of same old fitness poses, looks and “ideals”. That alone can be overwhelming to alot of people.
With all of that in our face, where do we start?
First, it may be trial and error. You try different things till you find something that sticks with you.
Not what your neighbor or sister does. Not what you saw on social media that tells you you’re supposed to do, but the thing ( or things) that you want to go do. The things that make your heart race and make you feel alive.
I can’t tell you the times I’ve had people tell me they admire what I do but “they don’t run”
Ok well then, don’t run.
Easy.
The things that make me feel alive and I enjoy are mine. They may be yours too but they don’t or won’t necessarily be something you choose.
Being out on the road whether it’s running or cycling, working hard and putting in the miles, is my jam.
I love being able to challenge my body, push beyond comfort zones, and dig deeper into myself. It’s crazy satisfying.
And yes most people I know think I’m crazy for what I do.
Find the thing you love, and pursue it to the point people jokingly tell you that you’re crazy.
Bodies are different
Even though we are all designed the same, how we look, how our bodies will develop with exercise and good nutrition, will all be different.
We all have different genetics that determine our bodies development. Your best body won’t look like someone else’s best body and that’s ok! Embrace who you are and celebrate your own unique qualities. Be compassionate and loving to yourself. You don’t need to look like the girl or guy next to you at the gym and comparison is the thief of joy so don’t do that.
Rest
Listen if there’s someone who has struggled at times taking a rest day ( from workouts) it’s yours truly. This is most true when I’m training for something. I intellectually know a rest day or two is neccessary and beneficial, but I hated taking them.
Now I understand the value more.
Give yourself permission to rest.
Looking healthy
Here’s a big misconception. Looking healthy and feeling it aren’t always the same thing. There’s such a focus on “looks” today that we over look healthy as a feeling, an overall well being. Learning to eat well, with healthy foods, allowing for some treats, and exercising in a healthy way is nourishing to our mind, spirit and body. Yes we want to “look” healthy, but feeling it is even more important.
The energy you have for your days, the ease with how you do activites, the appearance of your skin, hair, eyes, how you feel overall and then yes, how you look on the outside all add up to total health.
You don’t always have to go all out
I’m saying this to myself too. I love workouts that are challenging. But doing ones that are shorter or a notch less than what I usually do is ok too.
I feel like that doing yoga. It’s such a different kinda of strength workout but it’s not like how flying down the road feels. It brings me down and reminds me there are times it’s ok to not be going all out.
Same for you too. Find times to do activities that aren’t your full speed ahead usual ones.
Lifestyle changes take time
They really do, but they are worth the time and effort invested. Don’t jump on the snake oil trains of “lose weight get fit in 90 days” nonsense.
It takes time, slow and steady, but the results are satisfying and worth it.
Focus on what your body can do
Again, being constantly bombarded with images of what we “should” look like or what size our ( insert body part here) should be or shouldn’t be you may be left feeling like you’re lacking or should be “better”
Recently I’ve read articles on stretch marks, cellulite, not having skinny thighs, getting a thigh gap, and let’s not forget how…. over the top tired I am….. of seeing huge butts in my fitness newsfeed.
Bigger butts are on trend now. Lucky me Haha
Seriously though….none and I mean none of that stuff matters when you’re running, cycling, doing yoga, lifting weights, rowing whatever it is.
The last thing on my mind when I’m grinding out miles are any supposed “flaws” I have..
I am aware though of how my body moves. How it responds to what I ask if it. The way it feels to pick up a bar loaded with weight. How my legs work to pedal strongly up huge hills or run up them or when I can simply use my body weight in planks or side planks or difficult yoga positions
Those are the things that matter.
Stop obsessing over size
When I first started on my health journey 8 years ago it became a game to get smaller.
Where it is important to be aware of weight gain, you shouldn’t be hung up on sizes.
The more I’ve grown knowing myself the more I realize it’s not about being small. I’ve built a strong, powerful body and I celebrate that.
Focus on building a healthy, strong body, not the smallest size or some arbitrary number on the scale.
So as you move along on your health and fitness journey remember you are unique. Your needs are unique. Your body will respond to what you do in different ways from someone else. There is no one size approach. Find what works best for you and go after it.
Tell me have you ever tried fitness or nutrition approaches that were not good for you or weren’t a good “fit”? What has worked best for you?
Asparagus. It’s one of those grown up foods that took me awhile to get into.
When I say a grown up food I mean I literally started eating it like, a year or so back.
I know. Late to the party but better late than never, right?
There are so many amazing, tasty, and healthy veggies in the world I’m not sure how I almost missed out on this one.
Ok, why should you eat it ?
I can imagine some of you curling your lip at the idea of eating this stalk looking tree type veggie.
Hold up…don’t dismiss it just yet
This giant veggie is one of the most nutritionally well-balanced vegetables — high in folic acid and a good source of potassium, fiber, thiamin, and vitamins, B6, and C. A 5-ounce serving provides 60% of the RDA for folic acid and is low in calories. You can enjoy this veggie raw or with minimal preparation.
The name for asparagus — a member of the lily family — comes from the Greek word meaning “shoot” or “sprout.” Now widely cultivated throughout the world, this regal vegetable is believed to have originated 2,000 years ago in the eastern Mediterranean region, where it was prized for its unique texture and alleged medicinal and aphrodisiacal qualities.
Asparagus spears grow from a crown planted in sandy soils and, under ideal conditions, can grow 10 inches in a 24-hour period. The most common types are green, but you might see two others in supermarkets and restaurants: white, which is more delicate and difficult to harvest, and purple, which is smaller and fruitier.
It could help with your weightloss goals
Not only is asparagus low in fat and calories (one cup sets you back a mere 32 calories), but it also contains lots of soluble and insoluble fiber, making it a good choice if you’re trying to lose weight. Because your body digests fiber slowly, it keeps you feeling full in between meals.
Fiber can definitely help you feel satiated, making it beneficial for weight loss.It can also aid constipation, and research suggests it may help lower cholesterol.
To maximize the veggie’s calorie-torching potential, pair it with a hard boiled egg: the combination of fiber-rich asparagus with the egg’s protein will leave you feeling satisfied.
Asparagus is full of antioxidants
Asparagus—purple asparagus in particular—is full of anthocyanins, which give fruits and veggies their red, blue, and purple hues and have antioxidant effects that could help your body fight damaging free radicals. When preparing asparagus, try not to either overcook or undercook it. Although cooking the veggie helps activate its cancer-fighting potential, letting it boil or sauté for too long can negate some nutritional benefits. Overcooking asparagus could cause the vitamins to leech out into the water.
It can help with bloating
When it comes to fighting bloat Asparagus packs a mean punch. The veggie helps promote overall digestive health (another benefit of all that soluble and insoluble fiber!). And thanks to prebiotics—carbohydrates that can’t be digested and help encourage a healthy balance of good bacteria, or probiotics, in your digestive track—it can also reduce gas. Plus, as a natural diuretic, asparagus helps flush excess liquid, combating belly bulge.
Are there side effects to eating asparagus?
Yes and I wish someone woulda told me in advance.
It can make your urine smell.
I know. Gross 101. It is.
But why??
According to Smithsonian magazine, asparagus is the only food to contain the chemical asparagusic acid. When this aptly named chemical is digested, it breaks down into sulfur-containing compounds, which have a strong, unpleasant scent. They are also volatile, which means that they can vaporize and enter the air and your nose. Asparaguisic acid is not volatile, so asparagus itself doesn’t smell.
What’s weirder than a veggie causing stinky urine is that not everyone can smell it. Scientists aren’t entirely sure why this is. Most evidence seems to suggest that not everyone can smell the odor, though some scientists think that not everyone produces it.
Ok but that really is the least of your worries. Eating Asparagus and all the health benefits it offers far out weighs the unpleasant effect of stinky urine ( this won’t last long)
Let’s eat
My favorite way to eat it is tossed with some olive oil, sea salt and cracked pepper and roasted till tender. I usually throw in garlic cloves and cherry tomatoes too. I add a little fresh parmesan at the end.
It’s amazingly delicious.
You can also grill or steam it. Honestly roasting veggies is my preferred way of eating them. I think it really enhances their flavors.
It’s really, really delicious with bacon wrapped around it ha
Your turn to weigh in. Do you like Asparagus? If so, do you have a preffered way to eat it?
Today boys and girls we’re gonna be talking about something interesting called a daikon radish. It looks a lot like a big white carrot but it’s actually a part of the radish tribe.
Ok but before I dive all into this, I want to share how I found them.
About a month ago I came across one of those ad’s Facebook delights in stuffing into our newsfeed, but this was one I was REALLY interested in, as opposed to some of the nonsense they think I wish to see.
It was for a company called “Imperfect Produce”. A quick read on it educated me that they are about reducing wasted produce that otherwise won’t make it into your local store.
I guess I never really gave much thought to the fact the fruits and vegetables you see are all generally similar sizes, shapes and attractive in appearance.
I never really thought about things being “to big” or “to small” or “to ugly” or “imperfect” to sell. It can also be to an over abundance of a certain food as well. Only so many zucchini can go on a store shelf……..
This company buys food from farmers and it’s kind of a win/win. The farmer makes some money on what might have gone to the pigs, it’s not being needlessly wasted, and you get a cool produce box that’s an interesting variety each week.
When I checked into it, by checking my zip code, I was already thinking they wouldn’t deliver in my area.
Well, imagine my surprise when they showed my area was a part of delivery service. For 4.99 they bring you this interesting box..
My first box came about 9:30 at night. They text you to let you know it’s on it’s way, and when they are close to you. I was really impressed that the box was so attractive and it was so pretty inside…..
not only that, it’s delivered in a chilled (uh… not like “chill” laid back and calm “chill” but cold.. hahaha) van so everything is nice, cold and fresh. It really impressed me… which I guess is why I’m starting my fourth order this week 🙂
Basically, you can choose all veggies, all fruit or mixed. You can choose from organic or regular produce. You can take the box the send you, or customize your own. You can also pick weekly service, or bi-weekly. I opted for a mixed box.
For instance this “tiny” sweet potato. I don’t have little hands.
Not only all that, whoever does the marketing has a wicked fun sense of humor so I related to that as well.
Now back to our original story…..
Carrot or radish?
When they showed Daikon radishes as being available, I figured why not give it a try? And like you, I knew nothing of them. So let’s get a little established on what they are.
The daikon radish looks like a white carrot. It’s a root vegetable, but instead of having a potent, peppery taste, it’s sweet, crisp and mild.
A part of the radish family it grows much larger than it’s counter parts, upwards of 20 inches long and 4 inches wide!
Unlike other radishes, it’s as good cooked, as it is raw.
On a nutritional level, they are full of vitamin A, C, E, B6, potassium, and other minerals, radishes can give your whole body an immunity boost.
Try them baked or boiled in stews and soups or in a stir fry. Also try them lightly steamed with olive oil, salt or lemon juice for flavor. Slice daikon radishes and eat raw with a dip or peanut butter or add shredded raw Daikon radishes to salads.
Daikon radishes are very popular in Asian dishes.
Daikon is quite perishable, so if serving it raw try to use it within 4 days of purchase. If cooking daikon, it can be stored up about a week. Keep it in a perforated plastic bag in the crisper drawer of the refrigerator.
Let’s eat….
So I looked for recipes and there are quite a few to be had. I liked the one that makes like fried “potatoes” out of it.
Oh and hey, if you think Imperfect produce sounds like something you might want to check out to see if they’re in your area, go to http://www.imperfectproduce.com if you decide to do it, please use my referral code when you do http://imprfct.us/ltIQM
December. It’s December ya’ll. How has this happened already ? We were just eating turkey and feeding on pie not so long ago.
We started our December by going to the night Christmas parade this last Saturday. The weather was perfect ( comfy low 60s) and dry. The parade is of course a light parade and all entries have to have lights on them…. yes… even people walking dogs had lights on their sweaters.
I may have rolled my eyes a little haha
The parade is a tradition we’ve had in our family from forever, well since my boys were little. And now I’m taking my grandkids too! We like to hang out by the local bakery as they provide cookies for the kids to decorate… I may be guilty of eating one….
Seriously though it’s a fun and a festive way to start the Christmas season.
This was one of the coolest floats in parade.
The past week I’ve managed to get pretty much all of my decorating done and we got THE most amazing tree the other night.
I love big tall trees. I’ve kinda passed the madness on to my kids. We were out with my son and his family, they had found theirs and we stopped at another place to see if they had any suiting my specifications.
Lo and behold there was this one rather large monster, still wrapped in it’s net. Honestly, I’m not sure how it was still there… it was at least 13 ft tall. We unwrapped it and it instantly exploded to almost triple it’s size. ( gotta inspect it, right??)
My son, at 26, was having more fun than I was assuring me we could get it in the house and that we just “had” to get it.
There’s something about watching my 6’5 son be as excited as a little kid that was more satisfying to me than finding the perfect tree.
While my husband proclaimed we were crazy and telling us it was to tall, we just (ignored him) kept at it, surveyed and inspected it, and decided that indeed, this tree was coming with us.
I won’t lie. It weighed a ton and it was as awkward as anything wrestling it around.
Thank goodness I work out hahaha
Anyway, we got it in. It’s an amazing beast of a tree. It fit … which we gleefully reminded my husband of 😉
The first morning I woke up as soon as I opened my bedroom door all I smelled was the amazing scent of evergreen. Such a beautiful smell… well.. I think it is …
I’m the weirdo in the tree lot walking around shoving my face into a tree and breathing it in.
Honestly, I’m sorry for all you who suffer with allergies this time of year…
I promise an after pic when it’s done 🙂 It’s it stunning ? The photo doesn’t really convey how huge it is.
I got the lights on it tonight and hopefully, it will be ready to be finished off tomorrow in all of it’s splendor 🙂
Fun factoid… I used 400 small bulb lights on it….232 feet of light strands.
But I haven’t just been whipping up Christmas cheer everywhere….
Oh no. When you have perfect, gorgeous mild sunny weather in December… you just have to be out in it.
So today I was up and out for a ride. I just wanted to do a long ride, with no agenda or thought of time or speed, This was my first long ride in awhile. I’d been training and kept mainly to what I was focusing on for the race so I hadn’t done many “fun” rides. ( I uh tend to be a bit…focused on my goals 😛 )
Today was 24ish glorious miles on a beautiful cool Sunday morning.
Trust me.. the weather was perfect 🙂
The season of food.
I want to touch on this topic here, and maybe I’ll run with it more in a separate post. I heard someone say the other day that they weren’t worried about losing weight right now because that’s something you did in the “new year”.
Basically, it’s a feeding frenzy all month long for many people.
I don’t think you ever have to wait for a new week, year, day, whatever to start making better choices and choosing a healthier lifestyle.
Those choices are day to day and we can certainly make good choices many days of the month during the holidays.
You do yourself no favors embracing an “eat and drink it all” mentality during these weeks of celebrating.
I mean, really? A random day during the month doesn’t require excess.
However a day making sugar cookies? Uh… I’m down for those… and I fully understand I will enjoy some of the fruits of my labors.
After all who can resist eating a Santa or reindeer cookie??
Have a plan of action.
First I think it’s super important to keep to an exercise regime during the holidays. Don’t skip workouts because you have “so much to do”. Getting a little purposeful movement in will center you and make you feel less stressed. Not only that it is a little extra calorie burn in your day.
Don’t use every day as a reason to over eat. Yes there will be special days to enjoy things, just don’t indulge all the time.
Be mindful of parties. Choose wisely what you eat. I never put stuff on my plate I’m not crazy about.
Take small amounts of what you like, and don’t waste calories on things that don’t matter so much to you.
Don’t go hungry. So often people think they will “save up” for a big party and not eat all day. That really isn’t smart as you will be starving and most likely over eat.
Don’t be restrictive. Seriously, don’t be one of those people who go to a party and watch others eat wishing you could let go of your control and enjoy the moment.
Really, navigating through the holiday season is about mindful eating. Be selective, don’t restrict yourself, eat the things you love in moderation, get in your purposeful exercise, and you can move into a new year lighter or at least having maintained your current weight.
Things you should avoid this holiday season…..
Crazy cleanses to “detox” you before or after holidays. Don’t ok? No detoxes. Just say no. That’s what you’ve got a liver and kidneys for 😉
Holiday weight loss challenges that require weigh in’s, food tracking or other restrictions. If you think you need to participate in that during the holidays maybe Santa should withhold a gift from you 😉
Holiday themed workouts that punish you for eating those sugar cookies … like you ate those and you have to do this many jumping jacks or some other physical activity to work them off.
UGH, You can’t “work off” food from the day before! You can just get back to your sane sensible workout program, eat normally and that is perfect.
OK my rant is over 😉
If you follow a few simple steps you can have your cookies and still fit in your jeans too as you move into 2019.
Your turn.. how do you keep balance during the holidays with eating well, enjoying the holiday treats, and exercise? Do you have tips or tricks to keep from adding holiday pounds?
Hello world! Yeah I know, no Monday Musings yesterday. I had nothing to muse over. Well not entirely it was more like a busy weekend and it just didn’t happen. But if you wanna read some of the past ones, find some here.
The life of writing involves making myself sit and be still and grind it out when I’d rather be up and moving. If there were only a way to do other stuff AND dictate my posts while doing it, that would be awesome 🙂
Anyway I thought we’d talk today about some common myths in regards to fitness and health. I heard something this past week that got me to thinking and I was gonna give it a nod in my Monday Musings but decided there was enough fodder for it to have an entire post of it’s own.
Let’s face it, in the world of health and fitness there’s a lot of things that aren’t true yet people unknowingly buy into them all the time.
Let’s consider a few in this post….
Feel the burn.
I’ve seen this quite a bit lately in different places. The whole “feel the burn” thing in regards to working out.
Now I’m not sure about you, but if something feels like it’s burning during a workout, I’m fairly sure that’s not a good thing.
Feeling a burn could indicate you have over done something or doing more than your body is physically conditioned for at that point.
This is not the same as just working hard in a session and pushing yourself within your current physical conditioning. Our bodies require time to change and adapt to what we put them through, this doesn’t happen overnight or in a few sessions when you feel like you’ve got your “beast mode” on.
If something feels like it’s burning, you really need to stop and not go to that point anymore lest you pick up and injury that sidelines you for awhile.
A gradual, consistent approach that continues to build will let you work harder and longer with less risk for injuries.
The longer you workout or the more you do in a day the better
You might mentally think you are doing something great but really unless you’re an elite athlete getting in some extra work you are simply setting yourself up for potential injury and at best being over tired, sore and not feeling great after the fact.
Stick to a structured daily workout plan, give it your best efforts and call it a wrap. Think quality over quantity. If you need to do other things consider yoga or stretching to help keep those worked muscles relaxed and loose for your next workout session.
You get no extra gold stars for excess workouts. 😉
I’ve gained weight but I know it’s muscle.
I’ve heard this when someone has been working out for like…6-8 weeks. Building muscle is work, hard work. If you’re a woman, it gets even harder. We often don’t lift heavy enough, or often enough and eat enough to build muscle in that fast of a manner. It has taken me time to build muscle, years. Although cycling and running have contributed to my muscle building, I do specific weight lifting a couple times a week alongside that.
If you want to build muscle it will take time, determination, consistency and good nutrition. Did I mention time ?
If you’re gaining weight that early on, you might be eating more than you need so adjust your calorie intake.
I’m skipping breakfast because I want to lose weight.
Do you know that breakfast really is the most important meal of your day? Your body has been fasting for hours ( think your last meal the night before) eating properly helps kick start your metabolism for the day, wards off hunger and helps prevent binging later on when you are full blown hungry. It will also give you energy for your morning. Not only that having proper fuel helps you to be focused and alert, without it you can be irritable and grouchy. Skipping breakfast won’t contribute to weight loss, but it will keep you hungry and focused on food.
It doesn’t have to be a huge meal, but one that is healthy and offers adequate protein and carbs to fuel your body and brain.
Eating lots of protein gives you more muscle.
Listen, I’m always one who will preach eating protein to you ’cause it delivers a big bang for keeping you from feeling hungry for long periods of time. Your body needs protein to build muscles and grow cells and hair and nails and all that other cool physical stuff. Your body uses protein to build and repair tissues.
However, when it comes to fat loss and a better body, protein is the king of nutrients. Protein can reduce hunger and boost metabolism.
But in the often misguided fitness world, the more is better approach is often heralded as the way to do things.
Yes, you need adequate protein. Yes, if you are athletic you need more than the average sedentary person, but consuming high amounts won’t necessarily put Popeye muscles on you.
Why? Our bodies know what they need and the amounts needed and can only ingest 12-15 grams per meal. At a point, the excess protein is excreted or stored as fat if it’s surplus calories.
Building muscle is a combination (again) of consistent hard work, daily discipline, lifting heavy and good nutrition.
Not massive quantities of protein.
Try and consume your protein from natural food sources and limit manmade protein drinks, shakes, powders, bars, supplements etc etc.
The 1200 calorie diet.
Ah yes. The standard caloric intake often given to women. Men do get a bit more but it’s just as limiting.
It still amazes me that these standard diets are often assigned to people without any given consideration to their personal needs.
Eating to low amount of calories is just as counterproductive as to many.
If you are seeking to lose weight you need to have a good understanding of yourself, your lifestyle, and your physical level of activity.
All of us have a basic level of calories our bodies need to just be alive. That means to support a beating heart, brain activity, cell growth, breathing… you know.. just the normal things. Our basic BMR ( basal metabolic rate) will be different for all of us again based on our age, sex, fitness level, jobs etc.
It’s important you know what you’re baseline is and not eat calories under that.
From there, you would determine what kind of work do you do? Is it physically demanding or is it a desk job? What kind of purposeful exercise do you do? None? Light ( 1-2 days a week) moderate (3-5) or more intense (6-7)?
All of these things come into play determining your daily caloric needs. And this can be a shifting scale most days.
For instance, I know on my long training days, I’ll be burning off a lot of calories and making my body work hard. I know I’ll have higher caloric needs based on my day in general, as well as my purposeful exercise. I know I can consume more calories on those days over days where I might just run a 5K that morning to where I don’t really alter my normal eating.
I am aware that on any given day I may need more or less calories depending on my activity level.
When you have a better idea of your personal needs, you can determine the calories you need to lose weight, or maintain your weight.
Eating a big meal makes you gain weight.
OK this is one that for sure comes up around Thanksgiving. For some crazy reason people go hop on a scale the day after.
Like… why? Do you just wanna feel crappy for enjoying your day?
Listen up, if you show a gain, it’s not fat ok? You aren’t gonna toss on 2-4 pounds of fat overnight.
Yes, the scale *could* show a gain but I’m gonna just say it’s most likely water weight from all those carbs you took in the day before from potatoes, rolls, dressing, pies etc.
Carbs, if you don’t know this, are like little sponges that hold onto water. Why do you think body builders restrict carbs when they are close to competition? To deplete water out of their muscles.
I would suggest if you go back to your normal eating, getting normal exercise and check again in a couple days, you’ll have weight *loss*.
To stay in shape you only need one or two days a week.
Sorry. That might clear your head or give you a quick burst of energy but it won’t get you in shape or help with any weight loss goals.
Ideally, you should really strive to workout most days of the week for optimal health benefits.
Start with a couple days but aim to get in at least 5-6.
You can crunch your way to good abs.
Sorry… but no. I cringe when I hear people talking about doing crunches and dutifully going through the motions. The reality is it’s an ineffective way to get those abs. Instead you should be doing things in a combination of interval training, utilizing carbs wisely, getting adequate sleep and keeping stress levels low. Of course the right training moves help too. Moves like squats, deadlifts, and chin ups can contribute to that shaped mid section.
Want a great looking mid section? Incorporate exercises that work all of these “ab” muscles.
I’m eating healthy, I will lose weight.
Truth is…. you will lose weight if you take in less calories than you need in a day and create a deficit. Yes, eating healthy foods is definitely what you should strive to have in your day, but if you eat to much of anything your body will take what it needs and store the rest for fat.
Eat healthy, focus on eating just enough to satisfy your hunger, and then move on with your day. Don’t get caught in the thinking you are going to lose weight if you have no idea of your calorie consumption in the day.
Be mindful of another “trap” by drinking “healthy” liquid calories in the trendy shakes and smoothies. The calories are often astronomical in it and you’d do better eating regular food.
My son used to get a smoothie from a local place. He asked me to stop and get him one and bring it to work. Me being me, I’m standing there picking apart menu and code words that still mean sugar no matter how you try and gloss it over ( good publicity makes you feel like you’re doing yourself a healthy favor) I found the one I was buying for him and almost fainted when I saw it had nearly 1,200 calories in it. True, it was a large one, but still, that is an obscene amount of calories for something that is being promoted as “healthy” it is close to exceeding daily caloric intake.
When I told him he was shocked and stopped buying them.
Working out will turn fat into muscle.
No. You have fat and you have muscle. You can’t make one be the other. You can lose fat and you will be able to see your muscles better but you won’t turn your excess fat into muscle nor will muscle turn into fat.
Oh and another myth I’ll put in here that ties in, my favorite, muscle weighs more than fat. ( a way to justify weight gain)
No.
5lbs is still 5lbs. muscle however, is sleek, compact and lean and fat is thick, bulky and fluffy. Having more muscle under your skin gives that “toned” look people always go on about. Toned is a weird way of saying you have some muscle holding your skin out.
And that’s about all I have to say on that topic 😉
I guess I could keep on with other points but I need to bring it to and end. If you are unsure of something in regards to health and fitness, find credible sources to gain information. Don’t go by what the bulky dude at the gym does or the girl in the yoga pants tells you to eat. Educate yourself on things so you can make the best choices for you.
Tell me, are there some myths you’ve heard that people believe in?
I’m not sure how this has happened but here we are on another Monday again. Did the week sail by and I missed it or what?
Or… is it true.. the older you get the faster time goes?
And I’m getting older.. but more on that later…
In this weeks news we finally had rain! True it came in on the afternoon of July 4th and probably shut down lots of outdoor celebrations but it’s hard to complain when the grass has been crunching under foot for over a month now.
But then we had rain the next few days too so that’s a total win.
*** And in a side note as I’m preparing to launch this post, it’s been storming here since early morning hours. Am I the only one who loves waking up to the sound of a thunder and rain on the roof?
Can you go wrong with a pink rainy hoody? I think not.
And rain means getting to break out those rainy day garments that mostly hang out in the closest… for a girl who likes fun clothes and gear… it’s a win/win thing.
Speaking of fun stuff….
I kinda have a birthday later this week. Due to logistics of getting all the fam together we had the big celebration this weekend but I plan to milk the upcoming week for all it’s worth 😉
Hubby surprised me.. totally caught me off guard with his gift….. check out what I got.
Why yes, that’s a GoPro. Now I gotta figure out all the operations of it.
I’m not sure but he may have been worried about me trying to make a video while holding my phone, flying off a hill on my bike, or the fact I’ve talked about paddle boarding and having my phone out on the open water 😛 I love that he supports my adventurous nature.
Anyway, I feel fairly certain you’ll be hearing more about this in the future… once I read all the directions 😛
On the topic of reading….
When I’m not flying down the road on foot or bike or flipping furniture or just doing life, I really do like to read.
I’ve always loved words and I’ve always enjoyed reading. One of my favorite things I did during the summer as a kid was go to the library and drag home bags of books to read.
Once I had kids, it was something I enjoyed taking them to do during the summer.
My kids are grown now but I still love going. There is something about walking in and seeing rows and rows of books, and that “library smell” that whisks me back to earlier, simpler days of my life when I could get lost for hours in a book without a care in the world.
Don’t get me wrong, I can still read for hours but gosh, adulting often comes calling and I have to abandon reading till those things are done.
I love all kinds of books but I really love books I can get lost in with a good story line that don’t demand anything from me but that I enjoy them.
Summers really are meant for carefree days spent reading, aren’t they?
Summers are also meant for easy foods right?
I made this new baked bean recipe recently and it was a huge hit. Note it makes a pretty good amount so you can feed a lot of people.
I also experimented on the fam with this dinner recipe last week. It was easy and well liked so it may get used again….
During the summer I’m all about what I can put together easily, what feeds lots of people and is nutritious and tasty too. The longer days have me involved in projects and I like having meals that don’t take forever to put together.
Oh and on topic of food… if you missed it…. a post over the weekend was on food, eating and guilt. Something many struggle with and is a part of our dysfunction with food. If you missed it you can find it here…… https://sassyfitnesschick.com/2018/07/07/food-and-guilty-feelings/
Speaking of projects….
you know I’ve gotta tell you about some of my furniture adventures, right?
Vintage harp back chairs
So I got this group of 4 chairs yesterday, and how nice, someone has actually sanded them and made new board seats which speeds my work up 😛 I love old chairs to flip, each one is a fun project unto itself. I can hardly wait to see what clever ideas come to mind for them.
Petite Vintage Vanity
I got this cute little vanity with a stunning mirror about a month ago. I just finished it’s transformation. I love how simple and clean it looks now.
There are some pieces I really want to keep…. this is one of them… but hopefully it will be going to a new home soon.
I’ve been busy at work on it and can hardly wait to show you… it’s going to be so gorgeous! Nothing feels more rewarding than transforming something ghastly into something beautiful and usable again.
Moving along…..
My week ahead will be full with all the usual life stuff and in the mix of that finding time to read, write, and work on my projects that is slowly becoming a fun little side business.
My birthday is actually Wed so I have plans to do things that I love doing and to enjoy the people in my life who make me happy.
I was reading the other day that we all move through our life doing things that we (personally) enjoy and we learn to make room for doing those things that matter to us.
I try and take care of the “necessary” stuff in life ( ugh like cleaning) but get it done quickly so I have more time for the things that make me happy and give me joy. I hope you have time in your days for doing things that bring you simple joy.
Now tell me what adventures you’ve been on this week. Have you got any good reading suggestions for the summer? Tried any new healthy recipes? What are things you do in your life that bring you a simple joy to do them?
Hello boys and girls. Monday again. Time to let the random collections outta my head from this past week. I appreciate your encouragement and appreciation of these posts. They are fun for me in the sense I can just literally write on anything and everything. It gives you a little insight into other areas of my life that aren’t “just” health and fitness.
But health and fitness is really important to me
it’s pretty much why I started this blog. I found in my sharing on social media people were uh… hungry… for encouragement and sane, sensible ways to live a healthy lifestyle. I love sharing my personal athletic shenanigans and love sharing simple tips that can help and work to get fit and healthy. I also like being able to direct people in ways to get exercise into their lives.
A morning ride, the road behind me and more miles in front of me
But I was thinking as I often do when I was out on the road the other morning. I was thinking about how grateful I was to be doing what I was doing. You see I never take it for granted or believe that I’m entitled to do it.
It’s a privilege to exercise and use my body.
It kinda makes me sad when people make jokes about not exercising or being lazy or choosing not to do it. I guess I want them to “get it”. That once they push past a point where they have to make themselves get out, or have to set their alarm earlier (or whatever they need to do) that they will actually begin to look forward to it.
Crave it even.
It becomes a key part of the day. Not only that, it begins to build energy in me and clears and centers me for my day.
I mean really you only have one body. Shouldn’t you do things to take care of it? To keep it strong and healthy?
Exercise has multiple health benefits and yet, is the most unused activity to help our bodies not only physically, but mentally too.
If you don’t do anything yet, at least make a commitment to yourself to begin walking. Everyone can do it, it’s easy, and you don’t have to go anywhere except out your front door.
After exercise, we eat
Ok ideally food is good after a workout. I am sometimes bad about coming in and jumping to my to do list and not getting food ( bad girl I know)
Most mornings my breakfast starts like this… a healthy dose of spinach
I try and make a breakfast that is really heavy in veggies with a side of fruit to start my day and nourish my body post workout. Spinach always makes an appearance. If you missed my post on spinach and why you should eat it, find it here……https://sassyfitnesschick.com/2018/01/19/spinach-benefits-and-great-hair/
Starting your day with a good breakfast helps give you energy, keeps your blood sugar levels steady and keeps you from over eating later in the day.
Oh, and it keeps you from being grumpy with people ’cause you are starving 😉
Breakfast is often the most skipped meal because people (mistakenly) think it will help them lose weight by doing so. Yet really it can have the opposite effect. Eating a good breakfast helps fire up your metabolism and will keep you from grabbing a donut in the break room later.
Anyway, we kinda had celebrations through out the week for her with Saturday culminating with one of my delicious 3 layer homemade cakes.
I have mad cake baking skills
The frosting is so decadent, an entire package of cream cheese and lots of real, creamy butter.
Are you drooling yet ?
Because I’m nice, I’ll give you the recipe here. I have tons of tried and true cake recipes at home. However the day I was out running around and going to store I didn’t have a recipe so I reverted over to my go to place now days, Pinterest.
Ah… it didn’t fail me. I found this great cake which was proclaimed by the fam as “the best one ever” ( they kinda say that about every cake which is nice 😉 )
So here you go… the recipe if you wanna whip up something oh so good and earn some points with those you love 😉
In my other obsessions… uh…hobbies..
I’ve been sharing with you some of my adventures in flipping vintage and antique furniture. I’ve finished two pieces this week and I’ve got a couple getting close. I find a crazy satisfaction in doing this. The more horrible the piece, the happier I am. Because it means a cool transformation.
Check out this little Drexel side table. Like most of the things I scoop up, it had been someone’s ” better idea” project. They had applied some kind of goop to lift the varnish leaving it thick and bubbly. I took a strong arm and hand to it( having a strong upper body really pays off when you’ve got to hand sand forever!) knocking all of that crusty finish off to do my own magic….
This Is what I started with…
And here it is looking fresh in cream and black with a little light distressing.
My other project I finished off I will admit I’m a tad bit obsessed with. I caught the vision for it quick and it was so exciting watching it seamlessly come together. I shared last week some color ideas I had picked up but didn’t tell you how I was using them…
A vintage telephone bench
I kinda used the colors like this….Eek… tell me how cute it is!
This is one of those pieces I love but it’s meant for someone else. It’s fun transforming bland, tired furniture into something fresh and a bit more modern.
I’m excited over how that 1930’s tea/beverage trolley is turning out. I got that a couple weeks ago for a total steal. You can see it’s first day home pic here from last weeks post….. https://sassyfitnesschick.com/2018/04/23/monday-musings-10/
I have so many ideas bouncing in my head with projects. Add to it writing and other creative things…. my head is full of constant busyness…
Tell me I’m not the only one, right??
Ok your turn! Tell me about your week. Do you have any interesting or fun hobbies? More important , do you like chocolate cake? If so, do you need milk or coffee with it?
Hello to my 1.5 readers out there. Yes, I’m still over here kicking it. Thought I should get something out so you don’t start reading the current tabloids or something else as um…. entertaining.
Ok honestly, I had my little 18 month granddaughter while her mommy and daddy were out of town for three days.
Let me tell you this… I don’t do anything that requires more focus than a nano second of a gnat when I’ve got her. This means writing or anything else that requires a level of skill.
Mainly ’cause I’m making sure she isn’t dive bombing off a chair, eating colors, or trying to ride the English Mastiff, just to name a few things.
She is bright and oh so smart, endearingly cute, can do her baby talk like crazy ( once she puts the words together her parents will never have a quiet moment) and is quick to mimic anything you show her. She is very social ( that doesn’t fall far from the family tree with her daddy and her nanny 😉 and loves being outside, which worked well for me ’cause I do too. We spent plenty of time outside enjoying the sunshine, wind and absolutely perfect temperatures.
It’s pretty hard for me to stay in when conditions are like that. It’s why I’m already tanned too haha
But yeah, writing, it’s hard to sit and get at that. And by the time she’s down for night I just want to chill.
All I can say is I’m glad I have the energy to keep up with her! Not just that but also cart her and her baby stuff to and from the car. Ah the good ‘ol days! That’s really how muscles are built haha
Seriously though, this morning… this is what I was back to doing….
Happy sunny spring miles
Of course, last week before my baby duties, this is what I was up to…
According to my watch I was moving….
I glanced down at my watch and of course I’m thinking… why can’t I do this speed up hills?? haha
Seriously, though it’s April. I’ve gotta start getting ready to get back into serious training for the duathlon in November. Nothing like a little dual sports to keep me on my toes 😉
this is what multi sport training days look like 😛
So besides athletic shenanigans, it was also a productive weekend for some new furniture findings. I usually write about these in my Monday Musings posts but due to situations mentioned above, Monday Musings will resume next week
However, you can find one or two of them here if you wanna check it out….
But I will share what I found cause I think I got some cool goodies.
How about an old school telephone bench?
this cute little vanity…So clean inside the drawers, a nice treat to find.Of course, the original hardware is always my favorite part.
So that’s a sneak peak at some of my recent treasures. I got another side table but I’m to lazy to look for pic and load it up here haha
And yes, I know, I keep saying I’m doing an entire post on my adventures and I promise to work on it soon.
The ** not featured** table, I met the lady in a parking lot to make the purchase. I don’t make drug deals… I’m dealing furniture…
Anyway she says “Oh, do you do furniture restoration?”
Me… “oh, I dabble in it a little” haha not confessing I’ve turned into a little one woman show flipping stuff.
Hubby, when I told him that says… “dabble? a little?”
Maybe a bit more than a little 😉
So spring is in the air…..
It’s hard to keep me inside when the weather is so perfect. I just want to be out in it and of course it is perfect to work on my projects outdoors.
But along with that comes the idea many people get of wanting to start moving more and getting some exercise.
I often get asked what is the best exercise to do.
I will say that anyone, no matter what your fitness level, can walk. If you’re wanting to get out and enjoy the spring weather walking is a wonderful way to clear your mind, get some cardio work ( you gotta move it though!) It requires no special equipment ( some decent shoes help) and you can pace yourself at a level you can handle at your own physical abilities. You can pick up the speed as you get stronger and you can increase distance gradually to let your body adapt.
I’ve shared before, walking is where my athletic beginnings have root. You never know where those evening walks may lead you 😉
Spring days… who feels like cooking
One thing about longer days and more opportunities to be outdoors means I sometimes don’t want to be in the kitchen. This is where I fall back on using my trusty crock pot or utilizing some of my tasty, yet healthy, one pan dishes. You can find all my one pan recipes on my Pinterest page, Sassyfitnesschick, under one pan dinners… I’ll share one with you I made last night.
So tasty and so easy!
this tasty Mexican inspired meal was also a success. This is easy to make ahead and pop in oven closer to meal time.
So that’s a wrap. It’s been a busy week for me and the rest of it promises the same.
Tell me do you have an tried and true simple recipes that are healthy, quick and get you out of the kitchen ? What are some of your favorite spring time activities?
sassyfitnesschick 