Hello faithful readers! Can you believe we are winding down the final days of 2018? I hope your Christmas/ holiday celebrations were wonderful.
As we are in the middle of Christmas and New Years week with plenty of food and maybe alcohol thrown in for some of you, you may find yourself in that place of feeling like you’ve over done it eating and snacking on all the delicious holiday foods and treats that are available.
Yours truly is right there with you. It’s hard not to indulge with so many good things! I do however, hate how I don’t feel quite like myself when I throw my body out of it’s usual normal rhythm of predictable ( mostly) healthy foods so I try and keep most days in check.
So assuming many of us are in the same boat, I thought I’d throw out a few tips to finish out the year and hopefully head us into the new year in a positive way.
Don’t do anything crazy. By that I mean, don’t decide you’re going cold turkey from every single treat. A gradual reduction will help ease any cravings.
Do drink plenty of water. With extra sugar and sodium on board we can bloat and retain extra fluid. Adequate water is a good way to keep us hydrated and flush toxins from our system.
Don’t give up some form of exercise. I too understand how it can be more difficult to get it in or maybe the weather is awful but find some activity that is easy to do, even if it’s not the most intensive thing. A good brisk walk can help clear your mind, leave you feeling positive and maybe discourage snacking.
Do try and add or maintain adequate fruits or veggies in your day. These keep your internal system moving smoothly along.
Don’t try and “out exercise” over eating. You can’t do that and at the worst you’ll maybe do something that leads to an injury.
Do work in consistent exercise that your body is already used to.
Don’t obsess over the scale. Honestly, don’t weigh yourself during this time especially since all those extra foods tend to cause us to hold onto additional fluid which will reflect weight gain.
Do get a your numbers when you’re ready to begin to make changes that you need to make. Then weigh in only once a week. Remember, those numbers don’t define you.
Don’t be to hard on yourself. No matter where you are be loving and kind to you.
Do take steps to make positive goals for the upcoming year in your health and fitness.
I wish you all a Happy and safe New Year! It’s back to the health and fitness grind and I hope to offer some helpful advice, encouragement, challenges and other thought provoking posts as we move into 2019.
Tell me… do you have New Years Eve plans? Do you go out or just like to stay home in your pj’s?
Hello world! It’s late as I sit down to write this and I’m toying with crawling into my bed after a busy day OR knocking out a post for your Monday viewing pleasure.
It looks like writing is winning out so here we go.
I feel pretty victorious right now…..
I got a lot of my Christmas wrapping done yesterday. I think this is a huge win. Don’t get me wrong, I love wrapping. I love making beautiful presents for people to open. It’s just the “sitting down and doing it” part that I need to commit to.
I’ll get these done just in time for all my Amazon purchases to start arriving this week then it’s on to more wrapping.
And seriously? I’ve been the Amazon shopping queen this year. Free standard shipping? Delivered by Christmas? I’m all over that. Definitely saves me time, gas, energy, and not having to deal with 1.5 million people in places that aren’t made for that many people.
Sometimes, it’s very “people (y)” out there and I’m just not crazy about that. Weird I know considering I’m really pretty much an extrovert but even then there are times I don’t want to be surrounded by so much humanity.
Like… where do they all come from???
Online shopping is where it’s at.
Things I’ve realized lately….
The older I get the more I realize there are things I care less about.
Let’s consider unrealistic expectations.
The laundry will never be “all done” and I won’t make myself a basket case 😉 trying to hit that illusive goal. It doesn’t matter. It’s never “done”.
My floors will never be spotless. I’m cool with that… mostly. I’d rather pour my energy into something else than attempting to keep them looking like no one lives here.
My closets will never be magazine perfect looking organized. They are tidy and I know where everything is… that works.
I will never be able to make everyone happy at any given time and it’s not my job to do that.
As much as I want my holiday meal table to look like a Norman Rockwell painting, it never will. If people are fed, happy, content and loving I will consider that a total win.
Taking care of myself is just as important as taking care of others ( pay attention to that.) Being a martyr and thinking it’s not something you should do is not right. Take care of you.
And one other tidbit ( I could write a lot on this topic… but one more)
Life is just to short to fold and mate socks together.
There. I said it. All you OCD people are choking on your coffee right now.
I realized a complete freedom one day tossing all of my socks into a drawer helter skelter and walking away.
Freedom. On to something more exciting.
When I grab them I may or may not have them as matching colors. That has become irrelevant to me as well. Uh.. they do have to be the same “kind” of socks though.. I do that have standard hahaha
I do still match hubby’s ’cause he deserves to pull out a complete set in the wee hours as he gets ready for work.
What was it you ask? Tickets to see The Phantom of the Opera that was playing in town.
I knew he’d never, ever suspect it so it made watching him open it that much more fun.
Anyway we got to go on Sunday and it was amazing. The show is downtown ( I love downtown… it has such a “feel” a life of it’s own) at the Majestic Theatre which opened in 1929 and when you walk in, you feel like you’ve stepped back into that time period. The design, structure, everything makes you feel like you’re in the roaring 20’s. The theatre was designated a National Historic Landmark in 1993. It was also the first theatre in the state to have air conditioning. For many years it remained the largest theatre in Texas and the second largest in the United States.
This is the longest running show having been produced for 30 years. Not only was the entire show incredible, the singing literally left chills running down my spine.
The talent of the main characters was just breath taking.
The story is bittersweet with a love triangle between the young opera singer, her love interest in her life and the Phantom who lives in the bowels of the opera house.
I read a post recently by two bloggers who are really hustlers in the blogging world. They write with a purpose to help other bloggers be successful at what they do. They offer tips, tricks and ideas on every aspect of blogging.
Some of it to me is well, really, common sense.
Blogging at it’s most basic concept ( in my mind) is casually chatting with a friend over a cup of coffee.
I talk and chatter, as the blogger, and the reader gets to engage by commenting and responding back.
Blogging isn’t complicated when you know the direction you wish to go, then set out to be good in that direction of what you feel called to write on.
Oh. And ideally not bore your readers into an early death. Boredom is the kiss of death.
Please, please, please I don’t wanna be boring haha
In one of the posts written by the author, they discussed being you, authentically you, with your readers. ( I promise, I don’t hold back) but they indicated sharing about who you are so when the reader comes to your posts they have a better idea of who’s behind the writing.
So that being said, I thought we’d step away from our usual programmed affair and I’d bring some “real me” stuff into it.
The blogging world
it still kinda surprises me when people follow me whether it’s via Word press, e-mail, or on my social media accounts.
Part of me is still like…. they want to read my stuff. How cool IS that? Maybe because in a world with millions of people, and so much clamoring at our attention, it’s nice to know people will take some of their valuable time to read my posts.
So.. thank you…
I’ve always enjoyed writing in one way or another. Words come rather effortlessly for me and ideas often clamor to escape my head. As I’ve moved along in this it has become easier and easier to find my voice and use it.
Basically, I can speak my mind.
I “toyed” with the idea of starting a blog for several years ( AH! do you know how daunting that seems?! and IS for someone who is not a techie person? ) but when a small local paper I was writing health and fitness articles for unceremoniously gave my little humble area to a …guy…. and thanked me and sent me off….
Well… let’s just say anger, annoyance and irritation were just the catalyst to move me to blog world. I have always kinda been that way… make something bigger and better than what I thought was so good before.
And really.. what’s better than going from your local town and surrounding areas… to having the entire world be able to read my ramblings?
So within a few weeks I had figured out all the basics to get my page set up , found some tutorials for things that were stumping me, and well, have faked the rest haha
No, not really. I am a quick study though so that helps.
With a bit of nervous apprehension I hit that publish button on my first post and well… here I am 3.5 years later…find my very first post here….
I’m still learning and I’m open to being taught new things in this process.
I don’t overthink things or make the idea of blogging into more than what it is.
I’m not hung up on all the techie stuff and trying to figure which SEO’s will propel me into the mainstream of reading.
Although, thanks Google, my post on the keto/dash diet has consistently sat in the top search positions for awhile now…. so there’s that 😉
Mostly, though, I just like to have fun with writing. And hopefully educating… and motivating… and offering up a healthy dose of sassiness while I’m at it.
Besides being a writer, who am I?
I have a quick wit, I’m far to sassy for my own good at times, sarcasm can be a second language, I laugh at things I probably shouldn’t laugh at, I’m clever on a lot of levels, I will tease unmercifully with people I like, I’m to soft hearted sometimes, but can be as tough as nails when I have to be. I’m stubborn and a bit hard headed but it can serve me well at times. As I’ve gotten older I’ve learned to use my voice and not shy from it, but have learned the value of remaining silent if I need to be.
I’m extremely social and feed off energy of others. I don’t usually meet a stranger which works well for me on a daily basis. I love meeting new and interesting people who have something different to bring into my life. Basically, I prefer not to stay in my same social “bubble”.
I’m random. If I wanna do something I do it. There’s adventure in that.
I don’t go with the flow and I find conformity largely boring.
I’m not afraid to jump into a new challenge or take on something I’ve not done.
I’m Texas born and bred, I’ve never left the area or gorgeous state I was raised in. I’ve seen my town grow way to much, way to fast, but it’s still home and I can’t dream of being anywhere else.
I got married, had kids and made permanent camp here.
As weird as it is, all my kids are adults now, some married, and I’ve got some precious grandbabies too.
I’m a homey kinda person meaning I enjoy things like cooking and baking ( from scratch) I was taught the ropes by a mom and grandmother who knew their way around a kitchen and taught me the art of not just cooking but doing things that make a home, “home”.
Christmas is hands down my favorite holiday and I love the creativity of decorating and creating fun visual areas through the house to look at.
My daughter in law told me one year that my house was the kind where people should be able to come in and roam around looking while eating cookies… such a sweet compliment.
I love black coffee and on some days I drink copious amounts of it. Coffee is my legal drug 😉
In my mid 40’s I started dabbling in exercise. The bug kinda bit when I turned into a runner… yeah… who accidentally starts running? haha
The trend continued as I fell more in love with exercise and how I felt. I learned more about myself and what I can do in the process. It was a heady experience knowing what my body could be trained to do.
Along came cycling and now who would’ve thought, I’ve turned into a multi sport athlete.
I was working on losing some weight and the exercise regime certainly helped. So did learning more about what I put in my mouth. It has been a slow determined process but I’ve taught myself a lot about nutrition and now willingly make better food choices for my overall health and wellness.
I started sharing my experiences on social media, people were interested and started following me, which lead to me wanting to branch out and do more, thus began my blog.
And well, here we are.
The main focus I have here at Sassyfitnesschick, is to talk sane, sensible, and practical health, nutrition and exercise.
There is so much nonsense when it comes to these areas and I want to be a voice of sanity in the tidal wave of craziness.
I want people to know they don’t have to suffer and go through extreme things just to lose weight and get fit. I want to teach that they can slowly adjust eating habits and patterns that will lead to permanent changes. Or that exercise can start slow and easy ( as it should)
I just feel bad when I see good people desperately clinging to things that will ultimately get them nowhere or worse, spending LOTS of money of products that promise them the golden ring but all they do is throw away their money and are still fat and unhappy.
Of course there will be some times I’m just gonna talk about life because as I’ve shared with you, there is more to me than “just” my passion for sharing sanity in the realm of health and fitness.
Hello beautiful people! Good gracious it’s been a bat crazy week and I’ve found myself trying to work in more things in a day then I can fit.
Most mornings start with some kind of training, ’cause you know, that duathlon is coming in November. The weather has been absurdly hot, even early in the morning when I’m out. We were hitting record highs of 106-110 in parts of the state and it’s been like that for a couple days. Yesterday’s bike ride, I was on the road by 7:30 and the sun was already high in sky and the heat and humidity were fierce. It was a tough 23 hilly mile ride. I didn’t do a new PR on those hills like I’ve been lately, but I did break my top speed from a few days before at 41 mph 😛
I’m now starting to fantasize about leggings and colder weather again… or at least cooler weather.. you know… like in the 90’s.
And then of course there are some interesting topics I wanna delve into here like something I heard about the other day… CLA’s (??) its supposed to be some wonder fat burning thing… hmmm.
Then there’s the some new products out that are supposed to magically help you shed pounds without investing that pesky effort, you know, of eating properly and moving your body some.
Fortunately, there will always be plenty to write on in the market of the newest diet/weight loss gimmicks.
Of course one of my favorite topics to write on is healthy, well balanced nutrition and foods to sustain our active busy lifestyles. I don’t care how you exercise, if your nutrition is awful, you’ll struggle in the weight loss arena.
However, between my love of athletic shenanigans and encouraging people to follow suit, training for an event, finding time to write and do plethora of things that come in a day ( cleaning. I love stuff clean, but hate having to give up time for it) and working part time helping my son in his business, I’ve also been getting more involved in a fun hooby/ side job/obsession of flipping old antique and vintage furniture.
You may have read some of my posts on it and seen some of my projects. If you missed out, find some of them below…..
Anyway, today I’m venturing off into another part of my life that isn’t about fitness and eating good. I wanna share some exciting things I’ve had going on this week…
So it looks like my hobby is kinda turning into a business…..for real.
A few months ago when I kinda sorta fell into doing a couple pieces and they came out really cute and everyone went crazy over them, the bug bit me to keep looking for sad, awful, needy furniture that could use some new life breathed into them.
No, I hadn’t previously done this. I just started and it turned out I was pretty good at it, I started selling some of what I did and well… it’s just kinda moved along from there.
I’ve tried to set myself apart from so many who are buying up furniture and slapping paint on pieces just to make a quick buck outta their garage ( all while being staged on paint cans with the same brush still laying on floor by piece after they put final coat on) Even though I haven’t had a “store” to sell from, my marketing, photos, and detail to work and professionalism are important to me and set a tone for what I’m doing.
Secretly though, I really wanted to have all my stuff in one spot where it was in public and people could stop and see it, touch it, and well, buy it then and there. I’m not sure how retail areas are in all parts of the world, but here we have places in our town where you can rent rooms of cute old buildings and have your “business” set up in there. It’s a fun shopping adventure as you can roam room to room and see different things based on the individuality of each owner.
There was one such shop I enjoyed hanging out in and had visions of… maybe some day.. it would be fun to have a spot there…..
Well, “someday” happened this week.
I’m so excited to share that I opened my own actual little “shop” within our local Vintage store. There was a single room left that I loved, and thought really, was the coziest of all. Somehow, that room waited for me to make the commitment and dive into claiming the space as mine. I spent some time over the weekend getting things moved in and fine tuning all the details that matter to me. Once again, my amazing husband, who encouraged me to take the plunge, was there moving furniture in and offering his skills to hang pictures, mirrors etc.
When I went back the next day, and walked in seeing it with fresh eyes, honestly it was so pretty it made me want to cry.
I’m a girl. What can I say?? 😉
Maybe it’s more the emotion I always feel when I’ve taken on something I never have, and do it. When I see it being fulfilled or coming together it always overwhelms me. I’m like that when I finish big athletic events.
Last year, when I crossed the finish line of my first ever multi sport event, the dualthlon, I started crying. The poor guy bringing us in as we crossed was like.. “Oh are you ok??”
Like, how did I explain to him all I felt?
All those months of training and sacrifice, workouts in hot and cold and rain, the exhaustion on some days of kicking my own butt from a heavy workout, the mental and physical conditioning, the moments of self doubt followed by my fierce determination to see it all through, how could I even voice that as I choked back my tears overcome that I had done it? More tears came when I saw the posting I had taken first in my age group.
It felt amazing and was worth everything I had invested into it getting to that point.
Only this time, my little baby “hobby” is some how morphing into my baby business. I’m not sure where it will go. Hubby hopes I make enough for him to retire early. I’m not sure on that but I do know and have learned in life, if I don’t dive in, follow my heart, and do what scares me and makes me wonder what the heck I’m doing I will never accomplish anything and will always wonder…
I don’t want to do that. I like living a bit fearlessly. I teaches me more about myself, and on top of that, I’ve done things I never, ever saw myself doing.
So as I write this today, the shop is open for business and I will just roll along and see what transpires in the months to come.
My business is Shades of Yesterday and you can follow me there on Facebook if you’re so inclined and happen to love crusty old furniture and fixings that have a touch of freshness to their flaking, old, weary brown bodies. I love my business name and took some time to contemplate various ideas but when I something creative comes to me, it usually sticks.
I knew Shades Of Yesterday was absolutely perfect for what I was about.
It’s such a perfect representation of the freshness that cleaning, and often some shades of paint can give to items from yesterday. Once again they are ready to serve in a new way, hopefully for a long time to come. It absolutely brings me joy to restore pieces and have them look so different, in a good way. I guess it’s a skill that kinda just popped up? But I don’t examine it to closely, I just give thanks for it, and am trying to use it in the best ways I can.
I love how cozy and homey things from the past feel and it gives me joy to set up my shop in a way that reflects that and others enjoy too.
So that’s what’s new in my world. I’m venturing into the land of having a business and seeing where it leads. So among my other activities of life, my days are spent not only finding things I think will work in my little “shop” but also a lot of hands on work getting pieces ready to launch into the world to sell.
And because you know I love showing you before and after on some things… I want to show you this little treasure I got at the thrift store. I loved how old and cool it was, all carved wood and such beautiful details. However, it was missing one of the decorative corner pieces. It was only 1.00 so I figured, why not? I felt certain I’d come up with something clever to use it for.
Then I got inspired to use it in a most clever way in my new little shop…..
I made a piece for missing corner, painted and antiqued it, and now it holds vintage jewelry for sale 🙂 Not bad for taking a 1.00 risk, right? I absolutely love how this ugly tired pieced revived.
Well that’s it on my news. Thanks for going on a virtual tour with me on my newest adventures!
We will resume regularly scheduled news next time…. now I’m off to run… or cycle.. or write.. or make old things new again…..
Hello world! Wow what a busy week it’s been! So many exciting things going on, some I’ll share in my upcoming Monday Musings post, so you’ll wanna check back for that 🙂 I will say, some days, I wish I had just a little more time. I’m sure everyone feels like that at some point, so I’ve learned to really try and be focused on things that require “immediate” attention from those I think that do but could actually wait. It helps take some things out of my mind for awhile. Often I tend to be juggling multiple projects at once, that works for some things but not for others. I also love lists so I’ve found if I get it on a list it’s also a way to take it off my mind while still keeping it in a place where I won’t forget it haha
I thought we’d go a little nuts on todays food spotlight. Nuts offer a huge amount of health and nutrition benefits. We’re gonna just take a look at one of them today, one which happens to be my favorite and is often a guest with my breakfast yogurt and fresh fruit.
Say hello to Mr. Almond.
Almonds deliver a massive amount of nutrition in their small package.
The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree.
Almonds are native to the Middle East, but the United States is now the world’s largest producer.
The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.
They are sold either raw (often referred to as “natural”) or roasted.
Almonds boast an incredibly impressive nutritional profile.
A 1 ounce (28 grams, or small handful) serving of almonds contains
Fiber: 3.5 grams.
Protein: 6 grams.
Fat: 14 grams (9 of which are monounsaturated, the good healthy kind)
Vitamin E: 37% of the RDA.
Manganese: 32% of the RDA.
Magnesium: 20% of the RDA.
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
It is also important to note that 10-15% of an almond’s calories are not absorbed by the body, because the fat is too difficult to access and break down.
The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.
Almonds are also loaded with antioxidants,
Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin.
For this reason, blanched almonds (skin removed) are not the best choice from a health perspective.
Almonds are among the world’s best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits. It’s also good for healthy skin and hair.
Almonds are also extremely high in magnesium, a mineral most people don’t get enough of. Higher magnesium intake may have major benefits for metabolic syndrome and type 2 diabetes.
Low magnesium levels are also linked to high blood pressure indicating that almonds could be good for blood pressure control.
Almonds can also increase energy production. Copper, riboflavin and manganese present in almonds assist in metabolic rate and energy production. If you are pressed for time, grab a handful of almonds for a crunchy, satisfying snack to help you out.
How about one more health tidbit?
Unsweetened almonds are a great option to use if you are trying to lose weight. Almonds contain a lot of mon-unsaturated fats, which is what satiates your hunger pangs, helping you not to over eat no matter what. The dietary fiber in almonds also makes you feel fuller for long periods of time, despite consuming only a small quantity. Research suggests that a diet that is low calorie and also rich in almonds is excellent for obese people since it helps them shed excess weight faster.
Remember, as with any food, no matter how “good” it is for you, to much isn’t always a good thing and can lead to weight gain so monitor your portion sizes as it’s easy to over eat on them.
Other almond uses…
Of course some of the uses of almonds now days involve milk and flour. I will say I tried almond milk… once… thinking I might try and be one of the cool health kids.
One big drink made me gag and wonder why on earth anyone would drink it, unless they had no alternative because of allergy or lactose issues.
I will stick with my dairy as I know it. No offense if you like it, it just isn’t my cup of tea..or milk….
And as far as the trend with almond flour, I have no experience with it. I just bake the old fashioned way with old fashioned flour 😉
Almonds as a snack come in a variety of ways. I buy them raw and use them in my breakfast yogurt or as a snack. You can also get them in various flavors, just be careful with sodium intake on them.
They also can be used in your meals…..
How about a couple tasty recipe ideas?
Ok your turn. Do you like almonds? Do you have thoughts on almond “milk”? Have you tried almond flour for baking?
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.
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)
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?
So today is my birthday, the day I came crashing into history. Another chance to spin around the sun once more. The older I get the less I view that as something I’m entitled to. It’s a gift pure and simple and one worthy of celebrating, appreciating, and giving thanks for.
Before I get going on this I do wanna give a shout out to Chunky Tribe Creations for working with me on creating this fun birthday tank using one of my signature hash tags. She was super sweet and went out of her way to be helpful with my…uh… unusual request. Find them on Facebook and check out their page. Black is one of my favorite colors and I love how the pink and white compliment it and pull it all together.
I “technically” won’t roll to my new age until the evening of my birthday, according to my mothers meticulous record of my birth day.
I love how vintage, old and cool my baby book looks now.
I’m vintage. Nifty.
You can see I came into this world longer and bigger than most of my petite 6 or 7 lb counterparts.
I kinda never slowed down and grew into all of my 6’0 height by middle school… awkward at best and not knowing what to do with all of me.
Fast forward a very good number of years and I am more than comfortable in my skin and taking up all my space on this planet.
I don’t shrink back, try to be small, or less than anything I am.
I guess that’s one thing about getting older, right? Getting to where you know who you are and owning it. Making no apologies for anything or to anyone for being yourself.
It’s a matter of simply being comfortable in your skin and embracing and loving yourself.
And yeah, it’s really ok to love yourself. If you don’t, how do you expect others to?
Age brings wisdom… or so they say….but there won’t be grey hair to prove it
I guess you don’t get to this point in life where you haven’t learned a thing or two… or at least you should have. I have a lot of younger friends and I enjoy their enthusiasm, energy and zest for life. It sometimes doesn’t take long though for me to realize in chatting with them that I do have words of wisdom and advice that I can offer. Sometimes I relate to situations, other times it’s a matter of just being able to see things in a more clear, objective way.
Hey, I guess age does have it’s benefits, right?
My daughter in laws often tell me the same thing, that they appreciate my wisdom. I love that they come to me when they need advice, counsel, or to just talk.
I think being older often lets you see things in a more objective manner, to discern them differently or a little more rationally.
I’m not afraid to use my voice
I think when you’re younger, you may hold back or not feel comfortable speaking your thoughts, ideas, objections or view points.
Being older I’m not afraid to let go, or to hold back. I’ve learned silence can be powerful but I’m not afraid to speak my mind and call it like I see it either.
I can see black and white, but I also know there is a grey ground too when it comes to topics or thoughts and ideas.
Having a blog and being active on social media has certainly given me a broader platform to use my voice and to speak out loud, to live out loud, and that feels powerful.
Speaking of power….
getting older means you know yourself better, what you can do and accomplish and you’ve learned what you’re made of by now and that’s pretty empowering. The more struggles, trials, life learning events and other fun stuff you go through only builds and strengthens you in a deeper way.
My first tattoo ( ha and supposedly, “only” tattoo) was a wrist bracelet that says “strength”. It is one of my life words. When I see it, it’s a constant reminder of what I’m made of, what I’ve been forged by, and that I have strength for all things I deal with in life.
I have earned this in these years of my life, this deep strength.
Don’t sweat the small stuff….
If there’s one thing I quietly observe in the world around me is how often people waste time on things that don’t matter. They waste time on unnecessary drama with people they love when they could be loving them or enjoying that time together instead of camping on stuff that just doesn’t matter.
Through social media I often observe people throwing dirty laundry and drama out for the world to view. It’s rather sad, but more sad is that they are wasting time that could be spent loving, laughing, and appreciating the lives they have together.
Remember, none of us are entitled to anything. Don’t squander it over the small stuff that doesn’t matter.
I’m older and I’m really ok with that….really.
I had to laugh the other day when my daughter asked my age and came in a number of years behind where I am.
She said” I’m sorry Mom, I just forget, I don’t think about your age!”
And I don’t either. It’s rather irrelevant to me. I do what I want and do what makes me feel good, alive and what’s fun.
I don’t ever plan to be hindered by some age card or held back in any way.
I have to roll my eyes when I see some copy and paste post going around about older women and how they look at 20 something aged women wishing they were still there or looked like them or whatever… hahaha… no.
Don’t get me wrong. My 20’s were great. I was happy, I was happy with life and all that stuff. I was starting my family and tending babies and running a household. Life was good.
Life is still good.
But the reality is I’m in better physical shape now then I was then. I’m also way more confident, stronger, smarter and in touch with myself than I was then. I know what I’m about, what I want, what I don’t want.
I don’t wish to be something I used to be, to do so only takes away from what I am now.
Reflecting back on this past year….
As I write this, I’m thinking back over this past year, ways I’ve grown, things I’ve accomplished and learned.
In the ways of my family, they’ve grown and some have married, started new households and new jobs. I’ve graduated my final one from high school last year and watched her start her second semester of college. I celebrated another year with a man I’ve been with most of my life now.
I not only went out and trained for my first multi-sport event last year, the duathlon, I took first in my age group. Never would I have seen myself doing that, yet I did, and I’m going after it again this year.
I also stumbled into a new hobby/new business at the beginning of the year as I started flipping old antique furniture. I had zero experience with it but it turns out I’m pretty good at it and people like it so I’m gonna see where it continues to grow to.
Who said you can’t teach an old dog new tricks??
I guess on the topic of getting old I can just say that I’m unapologetically me. I won’t be everyone’s cup of tea, yet there are others who love every weird, funny, smart, quirky, sassy vibe about me.
And that’s cool in both directions.
I’ve learned other peoples problems or hang ups they may have are their own, not mine. It’s irrelevant to me and my life.
I will never march to the beat of someone else’s drummer. I will always go against the flow and I will never intentionally conform to someone else’s standards or thoughts.
Now on with the celebrations….
Ok so I’ve kinda been working the birthday thing all week, even though as I write this, the 11th is the “official” day.
I think birthdays are worth celebrating no matter how old you get.
Cake… heck yes. My daughter made me an amazing German Chocolate one that we all devoured. Toss some ice cream on it too.
I love presents and all those unexpected treats. No, I’m not to big for gifts.
Speaking of gifts… my daughter knows of my Converse love and gifted me with these lovelies to sport around. How pretty are they ??
Of course I shared with you in my Monday Musings post this week, hubby totally surprised me with a Go Pro, to which I’m in the process of assembling and getting all put together.
Then it will be off for some adventures with it. 😉
Being older has some other advantages…..
Like… I have no idea what the most popular mini van, “sport” van, or SUV is no days… I traded mine in for a Charger R/T Max almost 2 years ago and I’ve never looked back. I know more about it’s 0-60 abilities than I do features on new vans 😉 #nomoremomcars
I skim into the grocery store peacefully getting what I need while I pass Moms with kids hanging off baskets or crying babies. Bless them but I’ve been there, done that, free now.
I can come in a total mess from a workout and get ready in record time. Although my mane of hair definitely takes the longest, I learned a long time ago less is more with makeup. All the things young women go through now days with makeup, I’ve got no time for that. You’ll just have to look at my awkward “un contoured, un bronzed, un highlighted” face 😉
I’ve got more “me” time. All my kids are grown, self sufficient, get themselves up and off for work, tend to their own needs, or better yet they live in their own homes. I can do things during the day I want to do.
I can stop for a coffee and read on the patio at my local coffee hangout…one of my fav leisure activities. Coffee, reading, and people watching.
Also, another birthday puts me closer to getting a Senior citizen discount on my breakfast… so there’s that 😉
In the year ahead….
I’m not gonna get all deep and introspective on you. My approach to my new year is simple….
Take no prisoners.
Take challenges, take risks, work hard, don’t be afraid to fail when attempting new things, seize new opportunities, live fearlessly, believe strongly in myself in what I can do, love with abandon, let go of what is useless, embrace the things that matter, be kind, accept some things are what they are, work hard, and never let age be an excuse to not accomplish something new.
I think that’s a crazy fine way to head into another year of being #50ish.