fitness – Page 20 – sassyfitnesschick

My Experience With The Paleo Movement

Hey boys and girls =)

Happy Monday! Did you have a good weekend? Speaking of such, I read a humorous article, ( while I was off relaxing) that is driving todays post.

It got me to thinking I’d share my experience with the whole Paleo movement. Yes, that’s what the article was on and her thoughts about it… so funny… but best read while you’re not eating or drinking 😉

But first, the weekend. I did a quick little field trip up to The Woodlands and while there decided to go check out their not so little mall. Lots to see and do… lot’s to buy if you’re in the mood. I was such a good girl and only came back with this fun little denim jacket that I can hardly wait for fall to break it out.

The bonus? it was only 12.00 on the clearance rack. Score.

Add some jeans, a tank, and Converse, and it will be perfect for my lazy rocker chick look kinda days 😉 Fashion… my other hobby 😉

20150608_114221 — This jacket…. yeah I’m fully aware it’s loaded with holes…. I love fun clothes =)

Now on with the show….

I do get asked if I know things about certain trending “diets” or food plans. I like it when I do and I can share my insights and hopefully that guides the person making that choice.

A few years ago I was invited to be a part of a local fitness challenge. I was excited ’cause for 90 days in the challenge we would do Crossfit so I’d have a new experience to add to my list. On that topic, in brief, I did enjoy it, I learned how to take things home and put my own “WOD” (work out of the day) together. I learned how to handle weights more, and a lot of them. I learned that my glutes really let me know they were there the day I back squatted over 200 lbs…several times 😉

I met some cool people, made a friend that I still have a close friendship with, oh, and I was doing this while I was also a couple months out from my third half marathon… extra calorie burn 😉

Did I continue ? No. I found it to be very pricey especially since I’m a pretty self motivated person who could go back to her routine and add what she had learned into it. I couldn’t justify the $$$.

Part of the fitness challenge that they had given us a heads up on, was in our last 30 days everyone would participate in this “whole 30/paleo” eating plan. We would weigh in and have body fat assessed and then do it at the end to check our losses.

Ok… I wasn’t crazy about what was coming… all the “Not haves” associated with it. But hey, I’m a team player, I had signed on for this, and figured I could do anything for 30 days. And as usual, I looked at it as a learning experience.

The day came, we did our weigh-ins, got our numbers and were given a list of “no” foods.

It was huge. It was daunting. I thought… “omg I’m gonna starve”

If you don’t know, major food groups are left out. No dairy products, no grains/pasta/rice/breads/bagels, no legumes, beans, peas, no sugars etc.

You do get unlimited veggies, meat, (bacon is heavily promoted?) some fruit, nuts and oils.

In my opinion, after a few days, this isn’t a lot.

I traveled with my own “natural” trail mix of raw almonds/cashews and some craisins thrown in (to ward off starvation)

I missed my Greek yogurts.

Yeah and I did mention I was also half marathon training….one day out on a 7 mile run I felt so fuzzy and light headed I wondered if I’d be able to make it home. It was later suggested to me to eat a sweet potato before I ran. I’m not sure what my daily caloric intake was, but between Crossfit, running, and greatly reduced dietary options, let’s say, it was easy to drop a few pounds.

I remember at one point walking in my pantry and thinking… ” I cannot have the majority of what’s in here” 😦

Ok so I’ll cut to the chase and give you my “pros/cons” on this food movement.

At the end of 30 days I had lost 9 lbs and dropped 2% body fat. On an already lean physique, I was definitely a well cut athlete.

I already enjoyed veggies but when they are what you can eat wheelbarrow loads of, you learn to eat them at ALL meals, and snacks (to prevent total death and starvation) This definitely carried over with me and it’s something I still do…. I eat tons of veggies and that’s not a bad thing. It taught me how to implement that into my daily nutritional plan.

I did learn, some foods, I didn’t miss. Some carb foods left me feeling bloated and I realized I felt better and it definitely kept my tummy flatter.

Abs truly are made by what and how you eat. A diet high in veggies, fruits and lean protein will help drop body fat revealing them more. When I want to really have them look more defined… I stay away from most breads/pastas etc.

I did do a new PR with my half marathon, but was that from my increased running training? Crossfit? Less body to haul down the road? A combination of all? Not sure….

The not so positive …

I don’t ever think entire food groups should be eliminated from your daily food plan unless you have health reasons to do so. It’s never cool to follow “a trend” ’cause someone tells you to do something. Women need calcium and in my opinion to toss dairy, is foolishness. Yes, you can get calcium from certain foods, but most probably won’t eat like that.

It’s all a bit cultic and has a high following…something which I couldn’t get completely comfy with.

Pricey: they encourage buying grass fed beef, butter, bacon etc. I still have a house payment so I had to make do with other fed beef and butter.

What defines Paleo is as broad and changing as the sunset at night. Some think one thing, others another. What’s the reality ?

Baking… I attempted Paleo “baking”. Sorry, nothing compares to a real cookie made with flour, sugar and other tasty ingredients. I grew up on total made from scratch baked goods so this was a super hard sell for me. My take? If I make real cookies and have a couple, I will really be ok. Even with Paleo “cookies” anything eaten in excess has calories and will contribute to weigh gain.

It puts you into this rigid diet category which, as you know, I’m not down for.

I didn’t understand the “eat in the Paleo way” then go have a day of “back to old eating” for fun…like why ? if the new way is awesome, why go back to pizza and beer ?

I do have concerns with the “eat lots of butter and bacon” thing that’s promoted.

Overall, what I took away was, I can handle a lot of weight(lifting) and I know what to do with it. I can do without some foods and its ok, especially if I feel better. An over load of veggies has tons of good benefits so that’s a big win. Maintaining a diet that is high in fruits, veggies, lean protein and healthy carbs is a good way for me to cut body fat, stay lean and feel good and energetic. Some sugar in moderation won’t send me off the edge. Coffee should never have butter in it.

So to each their own. I know there are huge supporters of the movement. I tried it, made my own educated decision on it, and have found a happy medium.

That’s what it’s about friends, right? A happy place we can sustain, be healthy, not starve, and live our lives to the fullest.

So tell me… have you ever tried out or participated in the Paleo movement ? What are your thoughts ?

Running On Food

Hello World!

So after nearly being washed away for what seems like eternity in the great and awesome state of Texas, it’s a wonderful treat to have some sunny days showing up in our lives.

I want to be out in it…. like a large lizard…. laying on a rock…. basking in it…

Nothing wrong with that, is there ? 😉

Actually, my version of digging the sunshine and drinking it all in looks more like this….

20150529_143750 — A little Mustang mischief going down… what a fun way to enjoy a long over due sunny day =)

Suffice it to say, after more rain falling on us than we have seen in years, and weeks of grey skies, there’s a new appreciation going around for some sunshine…..Happy dance that this weeks forecast offers up lots of the beautiful stuff……

Now on with the show…..

I was having a convo with a friend the other day in regards to how many calories swimming burned in comparison to running.

I was pretty confident that running was the top calorie torcher over other cardio activities .

On average and keeping it simple running gets you about 100 calories per mile.

Swimming is based on an hour time period and varies. A 130 lb person swimming free style in that hour can burn 590 calories swimming fast, 413 swimming slower.

Obviously in running some will be able to run more miles in that time, thus burning more calories. It’s a good ballpark estimate. I just love everything running does for me besides burning a few calories.

Ok, I don’t know about you, but I know I can definitely run for an hour, not sure on the swimming for an hour 😉 it might be on my future list to be able to do that……

As my running “career” progressed and my miles increased one of the recurring comments I get is…. “oh, you can probably eat anything you want!”

Perhaps that’s true. The implication is in some ways, I can eat whatever random foods I want, I guess maybe I could, but I don’t .

I’ve never been one of those runners who “run to eat” or “run for desserts” or “run for beer/wine” … maybe I’m a weirdo…

I guess ’cause my running was born out of my quest for getting fit and losing weight that I never understood WHY I’d put myself through that intense workout to only come home and fuel my body with crappy foods.. It seemed so ….counterproductive.

Maybe it’s good that I trained myself in that way ’cause even after marathons and crazy stupid long runs, when hunger hits, I try and take in good foods in modest servings.

Not to mention my food intake on any given day is determined by what my training is for that day. Obviously, a 4 mile run will require less fuel and calories than when I run 20 miles.

So I guess as respect to my body I try and offer it healthy goodies pretty much all the time. Getting into that habit makes it a part of your permanent lifestyle change.

However, this is one complaint I hear from new runners who might be looking to drop a few pounds. “I’m running… but I’m just not losing weight”

Let’s consider if you run 3 miles ( and that’s running 3 miles) that you’ve burned the average 100 calories per mile. This is simple math so I can help you out here 😉 you’ve burned around 300 calories.

But, what if you stop at your fav coffee shop on the way home and grab a grande Carmel Macchiato treat… or whatever similar floats your boat ? The grande size is 304 calories…. you’ve just negated your calorie burn from your run.

I’m not saying you haven’t done something positive for your body, I’m saying if you want to lose weight it’s important to understand that running is a great fat burner, but you need to be aware of the foods you consume and how they fit into your day in your quest to drop weight.

Adopting a healthy attitude about fueling your body no matter what sport or activity you pursue will help keep you strong and fit and help you reach your health goals.

What tips have worked for you losing weight and exercising ? Do you have a favorite after workout treat you enjoy ?

Hocus Pocus Weight Loss

Hey boys and girls =)

So as life goes, and as I mentioned to you in yesterdays post on Motivation, I get inspiration and ideas from you, my 1.5 readers, and as mentioned, I love the fact that through my journey I’m able to motivate and hopefully inspire others to make lifestyle changes.

Yesterday, it presented me with a perfect opportunity for a new post.

But first, this disclaimer on how this inspiration occurred.

I’m gonna have to reveal I was in a store, in pursuit of a dress, I had seen the day before and I was back after it.

Like a hunter pursuing it’s prey.

You see when I’m not in full blown athletic mode, I delight in being totally feminine and have a weakness for cute dresses 😉

20150528_131606 — How cute and summer fun is this ?? I don’t usually care for orange…but it’s the right…orange… and plays up my tan. Not to mention the style is a homerun in my opinion =)

Hubby will now know I have a new dress 😉 Oh well…. I’m confident he will like it too haha 😉

Now….on with the show…..

After I had apprehended the dress and was ready to legally wed it, I wandered to the counter to make the transaction that would make us a permanent couple. The sales lady was one who has waited on me often and she is around my age.

She has often asked me what I “do” to look like I look. I’ve freely shared with her… and when I led a fitness challenge last Fall with 4 people she kept up with my stories I wrote in a little local magazine that tracked everyone’s progress.

I haven’t honestly seen her in awhile… till today… and I noticed she was remarkably thinner.

Of course I commented and told her I hadn’t seen her in awhile and noticed that she had really lost some weight.

She told me…. “when I talked to you during the time you were leading that fitness challenge it made me really think about things. I saw everything you had been doing and what you were doing with those people and I decided one morning that today was the day. I was going to do it!”

I commended her and said she looked good… and she responded “well I’ve lost more than…. a little weight… I’ve lost 42 pounds in 15 weeks.”

Ok… so at that point…. I kinda paused a bit……

That’s a good bit of weight to drop in such a short time…

One red flag showed up in my lil head.

She proceeded to tell me her doctor ( one locally in town) had this “diet” through her spa clinic and she had decided to follow that .

I listened as she rattled off things like no fruits, only certain veggies, “high” protein (8 oz. meat a day) using “their” products, no natural or refined sugars, ( limited artificial sweeteners??) no breads, no carbs etc…

( red flag 2 is going up in my head)

Till I finally blurted out…. “What do you eat??”

She pulls a small bag of chopped cucumber out of her drawer.

“well, I snack on things like this” (like….there are almost zero calories in that)

Ok I’m all for veggie snacks…. but I wanna eat whatever the heck kind of veggies I want….not only certain ones.

She tells me she has “their” oatmeal for breakfast, one of their protein bars for lunch (eek that’s it ??) and some chicken and veggies for dinner… “and then there’s some supplements…..those….help. It’s amazing how little food you need.” ( I feel my breathing getting shallow….)

Now…. that third red flag is up.

Hey, I get that. I’ve learned it doesn’t take tons of food to deal with your hunger and satisfy your bodies needs. But then there is a point where you’ve crossed that line of not enough food.

Then she deals the final blow……

“Well, they really discourage exercise for awhile”

I am pretty sure at this point……. my eyes…..were bugging…..out. In fact, I know they were.

All the bells and whistles were now going off in me. I wondered how many more warning flags were gonna fly before my head exploded. I was kinda chewing on my tongue at this point….

I guess I was looking a bit blankly at her and she said….. almost whispering…. “well, the calories are so low, they want you to conserve your energy”

Seriously. The times I deserve an Oscar. Or an Emmy .Or some kinda statue for keeping control of my face… or the things that threaten to fly outta my mouth.

I hear myself ask…. “How many calories a day are you eating?”

To which she responds…… “I was afraid to count them in the beginning…. I’m not sure it was even 1,000.”

WHAT? WHAT?

I felt my head getting light just imagining it…. I said…. ” How did you manage to work? or do anything?”

She admitted in the beginning it was difficult… I cannot even imagine.

I couldn’t help it…. I told her to be careful dipping her calories that low it didn’t mess with her metabolism.

She looked kinda blankly at me…. maybe it was the lack of carbs to supply energy to her brain…. and I knew she didn’t get it.

She said she wanted to get to exercising but that she hadn’t had the energy to do so.

I bet…..

With calories that low I’m surprised she could work and think all day long. Actually she probably couldn’t. Your brain can get very foggy with a serious lack of carbs.

She did look good. She probably doesn’t need to lose anymore weight. I hope when she comes off their “program” she keeps it off.

Can I say this ?

First, I’m surprised a doctor would honestly put someone on such a restricted, low calorie diet. This lady was not horribly over weight, or into the “obese” range where they sometimes do drastic things for quick loss. I think of this as hocus pocus weight loss… now you see it… now you don’t.

Please hear me that I’m not shooting down her efforts. I applaud her for wanting to make changes. But if you’ve learned anything about me at this point it’s how much I hate this stuff.

Things that cost people money…a lot of it. Losing weight shouldn’t cost you a lot of money. Go buy honest food.

She also paid for the privilege to starve and buy their “supplements” and “food”.

I do hope when she’s off the program she will be able to keep her weight off eating normally again. This is the BIGGEST problem with these types of “diets”. Once you start adding real food back in, your body responds accordingly, especially when it’s been deprived.

This ( to me) falls into the category of those weight loss hype things. You pay big money, for their stuff, and yeah she lost weight, but she could’ve done it safer, and been more comfortable doing it ( not starving and dealing with all the consequences that come with drastic food deprivation) even if it took her a little longer to reach that goal.

Along with this program, they’ve not taught her about sane nutrition or allowing exercise to be a part of her fitness regime. I’m assuming as she is allowed more calories, she will have the energy to exercise.

Please….please tell me… I’m not the only one horrified that you aren’t taking enough food in during your day that you can’t even workout???

Hocus Pocus weight loss programs abound right now in this country. Most are simply after your money. Lots are sold by your next door neighbor….who knows nothing of nutrition or weight loss….or what’s in the products she/he is selling you. In this case, a doctors office offered up this great program….yikes.

Anyway, I’ll save my rant on Multi Level Marketing trends for another post.

Weight loss….slow….steady…sane….eat real food….toss in some physical activity… the only way to make it a permanent lifestyle change.

Have you ever participated in a rapid weight loss program? What were your results? Did they last ?

Motivation. Who Motivates Who ?

Somehow when I started my fitness journey a few years ago, I never saw the ripple effect that my journey would cause.

Well, truth be known, when I started I never saw myself as a runner, much less one who would in those next few years run marathons and an ultra marathon.

That mighta freaked me out more than a tiny bit. You just don’t indicate to a middle aged woman carrying extra weight, who isn’t working out, much less doing anything that looks like running that she will eventually be doing races that top 31 miles….yeah… it could’ve evoked the freak out mode… or made me laugh hysterically…..perhaps a combination of both.

Why are we guilty of sometimes not seeing the potential in ourselves of what we can do? I can tell you….where I am now…. and what I’ve learned…. I can flippin’ do anything I choose to.

It starts with believing you can. When the idea first came to my head that I was ready to take on a full marathon (which was after a particularly good half marathon race)

I did get that clutch in my throat…. and that brief thought…. “OMG! 26.2 miles to run?? What am I thinking??”

I was thinking it was time. I was thinking I was ready. Three half marathons under me had prepared me and given me confidence.

I never, ever, let myself entertain thoughts I might not be able to do it. Ever.

Every run, every time a run got longer….even as those numbers began to dip into territories I’d never been before. The more I did… the more empowered I felt…..I learned to simply stare it down…. take it on… and look at the next goal.

Running has shown me that huge goals are meant to be taken on, conquered and new ones set. Knowing you can run long distances honestly gives you this tough tenaciousness that carries over into the rest of your life.

Yet, as I mentioned in my opening line, I never realized as I pushed on to my goals, somehow, I’d motivate a few other people out there to start looking at their lives, their health and fitness.

I started posting my runs and workouts on my Facebook page early on. Not to brag. Not for approval from anyone.. Not for anyone really but myself. Talking out loud, putting down what I had done, or better, what I was going to do was my self motivation AND public accountability… people ask if you did something crazy! And I didn’t want to say I hadn’t done it!

It really came down to another avenue of holding myself accountable.

But then… something weird started happening.

I’d get messages or comments asking about running. People wanting to start and figuring if I could do it so could they… nah….seriously… I was a real person they could talk to. Just recently, again, more messages. I LOVE encouraging people to hit the road =)

I started getting questions on eating and proper nutrition. Fielding questions on crazy diet scams (which I secretly love sharing with people on the reasons WHY they don’t need that stuff…ok maybe it’s not so secret 😉

I led fitness challenges and helped people figure out what exercise and nutrition things worked for them.

I had men and women asking if I’d hold them accountable for what they were setting out to accomplish.

All ages from young adults to older than me adults 😉 it seems like no matter where you are in life, you really never get to a point where you don’t want some encouragement in your endeavors.

Not only that…. I think my straightforward no nonsense approach on things resonates with a lot of people… or maybe it’s my off the wall snarky humor ? 😉

Whatever it is…. somehow my pursuit of health and fitness has gotten people to think and more importantly, move.

I can think of nothing more rewarding than to hear from you all about what you’re doing, what you’re wanting to try out. I love that you share your struggles with me ’cause you know I’ve had my own. And when I hear how you’ve lost weight and you’re eating better and feeling good mentally AND physically? Have I told you how good that makes me feel ???

Come here…. get close to me… I wanna tell you something….

You. Motivate. Me.

You do. I know so many of you will inquire of me and what I’m doing…. you’ll offer words of encouragement (thank you) in a way you have expectations of me and where I do things for myself, I know it motivates you too.

I think this really came home to me one day when I was out on my final long run before my 50K. I wasn’t running for mileage that day, it was a time run of 5 hours.

I found a message posted on my Facebook wall when I got home from a friend that said she’d really been struggling with getting her workout done and she remembered I was out for a 5 hour run and she thought if Cathie can run for 5 hours I can get this done!

Yeah… I love that stuff.

Don’t get me wrong here…I really am a ~~lay on the couch and eat chocolate~~ fairly motivated person.

But you motivate me to want to bring you sound sensible fitness, nutrition and health information. I want to challenge you to live beyond what you think you can do.

I believe good nutrition is KEY to not only overall health but getting your body to where you want it. Because of my interest in that, and my disgust for all the over hyped “diet” and “health” crap out there and your genuine seeking and asking questions, it’s motivating me to want to get a nutrition degree so I can really preach at you…. don’t worry I’ll still bring you the reality on the over hyped stuff 😉

So yeah, thank you for motivating and challenging me, as I challenge you. After all we’re on the same journey together.

That ripple effect… who would’ve thought ?

That Aging Thing

20140712_112806 — Yeah…. the benefits of… maturing… I have fun messing with people….haha 😉

Middle age.

What is that exactly? What does it look like and how is one supposed to behave ? Actually, I’m sure to the disconcertion of a few, I didn’t read the book on what you are supposed to do, look like, be like, dress etc but tossed it out the window to freely do my own thing 😉

I have no intention of playing by someone else’s rules about life.

You see even though I’m not sure what it’s supposed to look like, I’m totally digging where I am, who I am, and what I’ve learned to this point in my life.

To have knowledge, confidence in who I am, life lessons learned, and a healthy sense of humor intact are things I embrace having. It’s empowering to know yourself and be comfy in your own skin.

Turning into an athlete in my middle aged years and getting strong and chiseled when I could be going to marshmallow fluff is a huge bonus.

Seriously though, as a woman who is (technically) older I do read with some interest articles on health, strength and overall wellness as people age. I really don’t think about age nor do I let it define a single thing I think about taking on. But there is some belief, perhaps misguided, that age is the culprit for loss of strength and physical decline. I don’t want to go there… I want to stay strong.

I mean, is it age that ’causes us to get weak and unable to do things? Or is it the simple truth that we don’t use what we have and lose it ? Do we get frail because of age? or is it that we’ve not intentionally kept working our bodies so they are conditioned for these activities as we get older ?

We become sedentary which leads to feeling tired which leads to not wanting to do things and that in turn slowly erodes our physical strength.

I talk a lot about the importance of having muscle on your body. It’s a good thing. Metabolically it burns 6 calories an hour while resting while the same pound of fat burns a measly 2 calories at rest.

The main reason we lose muscle ? Lack of physical activity….

From the time you are born until you are about in your 30’s your muscles continue to get larger and stronger. However, at some point in your 30’s you begin to lose muscle mass and function. People who are inactive can lose 3-5% of their muscle mass past the age of 30.

The technical term for it is sarcopenia. Sarcopenia is the age-related loss of muscle mass, strength, and functionality. Like osteoporosis, sarcopenia is a multifactorial disease process that may result from sub-optimal hormone levels, inadequate dietary protein, other nutritional imbalances, lack of exercise, oxidative stress, and inflammation.

Sarcopenia and osteoporosis are related conditions, and one often accompanies or follows the other. Muscles generate the mechanical stress required to keep our bones healthy. When this muscle activity is reduced, it increases our susceptibility to a loss of bone mass, often initiating a vicious circle of declining health and functionality.

Loss of muscle means loss of strength and mobility. This can lead to falls and the physical weakness many associate as “age” related…. loss of muscle leads to a weakening of the body.

Is there a treatment? Yes! it’s called exercise specifically resistance or strength training… exercise that increases strength with resistance bands or weights. Research has shown a progressive resistance training in older adults can have results in as little as two weeks.

Nutrition also plays a vital and important role in maintaining our muscles.

Eat high quality protein each day, aim for about 30 grams per meal. What does “30 grams” mean in real-life terms? It’s equal to a three-egg omelet with ½ cup hard cheese or 1 cup of Greek yogurt with an ounce of almonds mixed in or a cooked 4-ounce hamburger or 5-ounce salmon fillet. Eat adequate protein, but remember eating excess only leaves your body or stores as fat, it does not build more muscle 😉

Get your heart pumping too… don’t forget it’s also a muscle that needs work. Aim for at least 30 minutes a day a minimum of 3 days a week. Brisk walking, cycling, rowing or running all are good heart pumping exercises.

No matter where you are in life you can start making changes and have improvement gaining more strength, energy and flexibility for your daily tasks. As with anything new, before you jump into a strength training regime, consult your doctor for the best plan for where you are and get ready to get stronger =)

What’s your favorite strength training activity ?

Does Exercise Have Benefits?

Hey boys and girls =)

You think I lost my mind with the title of this blog, don’t you ? Little Ms. Fitness Girl asking such a weird question?

As blog ideas go, I get inspired from all kinds of sources in my life to write on. Recently, a comment came up that made me ponder, do people REALLY question that purposeful, physical activity is good for their bodies, and their minds? Heck, it benefits all aspects of who we are as individuals.

I know, I know… many of you feel like…. this….. you need to work and move past this stage…. you can… it will take effort on your part.

But in this day and age of so much information and knowledge we possess, can people still remain largely ignorant to the fact our bodies are made for movement? Need movement for health and wellness? That intentional exercise has benefits that keep us strong and healthy ? And in turn, that gives us energetic and productive lives ?

The American Heart Association recommends 30 minutes of brisk cardio activity 5 days a week (this is an activity that gets you out and increases and sustains your heart rate for at least 30 minutes) for people who would benefit from lowering blood pressure or cholesterol they recommend 40 minutes of aerobic activity to lower risk of heart attack and stroke. They also recommend two strength training days a week as well for everyone.

What are other benefits to regular exercise ?

It controls weight and helps in weight loss.

It combats health conditions and diseases. Being active actually can “boost” your good (HDL) cholesterol and decrease unhealthy triglycerides. As I shared in a previous post on my labs, for me, this is true. My HDL was high and my tri’s were very low. I credit it to adequate and consistent exercise along with healthy eating.

Exercise can improve your mood. Blow off steam. Get a little emotional lift. Feel mentally empowered. It definitely can lift your mood.

It boosts your energy. Hey… that purposeful exercise you “practice”? it comes into play in the rest of our day when you need strength and energy to do tasks.

It promotes good rest. Trust me, physically working your body will help you sleep well 😉

It’s good for your sex life. Regular physical activity leaves you with a high level of energy and looking better which can have a positive impact in the bedroom. Win/win.

Exercise can be fun! The important thing is to find what you enjoy and can be passionate about. Don’t find just one thing, find a couple activities to shake it up, keep it fun and interesting. Find the thing that you can do and stick with it. Become an expert at it.

Exercise is not an instant gratification activity but it can begin to have some immediate benefits… like just over all feeling good that you went out and got it done… it’s mentally empowering. It can also bring about a sense of well being and peace.

However, with consistency and time, it does really cool things inside our body that we don’t see. Our heart and lungs get stronger, our resting heart rate can get lower, blood pressure can drop, cholesterol levels can change. Our body goes through amazing changes as exercise adapts it to new physical demands. No one knows this better than a distance runner 😉

Exercise can also combat or protect from various diseases and health conditions… isn’t that motivator enough?

Other suggestions for “extra” movement in your days…

Look for ways to move more. Take the stairs, park farther out at the store, get outside and do some yard work ( I love using a push mower simply for the extra work it gives my body to do it) garden, play with your kids, go ride a bike anything that gives you some extra movement in your day.

These activities though, don’t take place of those 30 minutes (or more) of heart pumping, sweat inducing, exercise ( fast walking, running, cycling, swimming, rowing… get it ?) make sure you get that time in…. anything else is gravy.

And finally, after awhile, making that investment into yourself to do purposeful exercise, your body begins to change. The outer look (aesthetically) almost becomes a by product of what you’ve been doing. I don’t know anyone who isn’t happy with those changes that show up from an investment of hard work.

Understand too, that this is a habit and a daily discipline you will have to school yourself in until it becomes something you can’t imagine NOT doing. Trust me, you will get to that point. You just need to be as intentional and purposeful about it as anything else you find to be important in your life.

Your health and well being IS important. Shouldn’t you do things to be pro-active about keeping yourself healthy and well ?

You are definitely worth it =) Do you have a favorite activity ?

30 Minute Workout

Can I publicly admit to moments of wanting to be lazy ? As in… think of a reason I might not wanna workout ?

I know… you’re left speechless right now haha….

Keeping my mantra in mind of “no excuses” to not workout loomed in my mind yesterday morning. ( you can read what “no excuses” really means to me in another post titled the same)

To me, it’s the semi-crappy thing of not having a “structured” training schedule. I do what I want and how I want. I get stuff done and usually try and mix my days up with cardio and strength training as well as rest days ( which are vitally important to the building of a better body =)

but some mornings waking up and knowing there’s nothing written in concrete makes it easier to talk yourself into something else…

like my mile long to-do list that loomed before me….. “Hey !” that negative little voice whispered in my head.. “it won’t matter if you skip today, you can do it tomorrow… what’s one day?”

“Shut up.” I growl at it….” go away….”

I’ve learned from past experience, workout or no, my junk still gets done.

I do know though that I can pack a lot into a 30 minute workout when I’m scrunched for some time. As much as I enjoy a good long sweat sesh, it’s not always necessary and a shorter one can be just as effective.

I certainly had 30 minutes in my morning. And hey…. so do you… and if you think you DON’T have time in your day for yourself … you might wanna restructure things.

So with no further arguments from lil Ms. Negativity inside, I threw on “the gear” and prepared to get after it. I was kinda down for this challenge and wanted to really time myself to see what I could hammer out in my 30 minute block.

The goal…. end sweat drenched.

What did I do ? Ok, I won’t ever be one of those bloggers who tell you all my per mile splits, reps done etc etc but I will shape out what my quick workout entailed to show that any average person can get it done and move on. The beauty? You make it what you want… which works splendidly for Ms Free Spirit me who doesn’t always want the same thing.

Ready ?

I allowed a few minutes to basically do some light stretches and shake things out…after all it was 7:30 in the morning and my body was still a bit tight from sleep mode.

I moved from stretching into using my lighter weights (15 lbs) for some easy upper body(modify to your needs) Curls, over head press, front lateral lifts and did 2 sets of 10 of each.

Hit the floor for some push ups (20) flipped over grabbed my small exercise ball ( goes under small of my back for crunches) this is not a full blown sit up but small tiny, tight and controlled movements (40) ( please don’t be doing old school sit ups!)

From that into bicycles, which l love ’cause it’s like running on my back haha… I just do those an entire song on my ipod… or till I’m squealing 😛 this is really good for those deep lower abs which are often the hardest and most stubborn to hit.

From those to oblique crunches (40) then bridges, 3 sets of 15 reps center, then left and right leg

Finish off with about 30 butterfly situps.

Then the work starts,

Grab my 35 lb kettlebell.

3 sets of 8 reps single leg deadlift (my fav new move)

followed by 4 sets of 10 reps with kettlebell

deep squats, into deadlift, to kettlebell swing ( I just moved through that with maybe a minute rest between sets)

I’m not joking when I say I was breathing hard and sweating like crazy.

My final move? A plank… a 3 minute one was my goal if I hadn’t trashed my body out yet.

I allowed a couple minutes for my breathing and heart rate to settle before I hit the floor for that.

I had four minutes left of my 30 minute time block. If all went well, I’d finish with a minute to spare… assuming I could hold out that plank.

I started a new song on my ipod and hit floor.

If you do planks you know there comes a moment where you have to just mentally key in on only your body and your breathing and think of nothing else. I find this to be the exact strategy I use in the midst of a super long run when I start getting tired.. that laser mental focus is soooo important.

Keeping perfect form is key in a plank… everything in you should be straight, strong and tight while you hold it. The song was over half way through I was feeling ok…. a little further in…. I start telling myself to just sustain where I’m at.

Then it was like “OMG the song is almost over…I can be done when song ends! Don’t quit…”

I collapse looking at clock which had rolled past my 3 minute mark…yay…. leaving me with 1 minute left of my 30….. AND I was a drenched sweaty mess. Holding a plank will bring out sweat in you in no time flat haha

Mission Accomplished.

You’ve got 30 minutes in your day to do something productive…. you do.

What’s your fav go to quick workout ?

Me? Do Yoga?

Yoga.

Did I breathe that word out loud ?

For years it conjured up in my head visions of people in white gossamer clothing getting in touch with their inner selves and eating tofu.

OK, admittedly, I am a bit more educated on it.

It’s supposed to help with flexibility, strength, better posture, help you with your breathing and over all reduce stress and make you feel more calm. Who wouldn’t be down for that ?

I’m sure there are a lot of other benefits too.

Here’s where it’s been kinda in my face for awhile….. it’s supposed to be really good for runners. I’ve read articles about the benefits of yoga as a recovery or strengthening process.

Alright so I’ll admit why I’ve steered clear…. don’t judge me now….

it’s just so… tame… and quiet….and not… intensely active like I’m used to….

It’s different than flying down the road on a bike… or running a zillion miles… or knocking the heck out of a punching bag.

I secretly wonder if I could handle such a wide shift of physical activities….. being more….still…. yikes.

Ok but then, as I runner, how can I ignore these promises of incorporating some yoga into all my other activities :

It can make you a better runner, improve form and balance, it can also decrease your susceptibilities to over use injuries. It can also improve mental focus which is so important before and during a race when mental staying power is as important as physical strength.

Now….how can I not look at that a little closer ?? Our local running store offers a runners yoga class once a week… and if I can ever get my schedule to bend that way I might check out.

As much as running can build a strong body, those muscles get tight in all kinds of places. Flexibility and fluid motion is so important in running. Things that are tight don’t allow for optimal performance.

I found some moves that were targeted at runners and even told you what muscles they opened or loosened. I figured… why not? What runner doesn’t want to be more strong and flexible ? So I’ve tried some.

Hahaha….. oh my gosh. You know that term hurts so good? I immediately found places in my hips that were tight… and let me know it. My back…legs… all kinds of tight spots.

On top of holding the pose… you have to remember to breathe… I realized… I kinda sucked at that part 😛

Then you get in this pose…and your “reps” ( which Is how I’m used to operating) are more like the amount of breathes you take holding that pose.

This is when I pondered : where is the woman who ran marathons who’s whining about this pose and attempting to breathe at the same time ? Here’s what I know thus far…….. I’m breathing hard from pain, not cardio exertion haha

I decided this could be a butt kicking adventure in a different kind of way. I think I’m definitely going to try and add some into my training with the intent it will benefit my body for running. It always comes back to that for me.

So my readers…. who does yoga? Do you like it? What benefits have you seen ? If you’re a runner, have you seen benefits from it ?

Those Necessary Vitamins And Minerals

It’s an interesting thing when hubby is in the medical field and I drag home my lab reports like a lil kid wanting to flash a report card with all “A’s” to their parents.

I show it to him letting him do his own professional look over when he proclaims that, yes, my HDL (good cholesterol ) at 80 is pretty amazing and everything else does look awesome but, “my potassium is really on the low end of the scale…. I need to eat more bananas or foods to push that up a bit.

For the record, mine was 3.7 with the low number on the scale being 3.5.

Ok, so maybe he was right. That was hovering right around the low end and those numbers don’t even reflect my body when I’m in the midst of heavy training.

Whoa…wait… maybe my dear 1.5 readers you’re sitting there scratching your head thinking… “what is potassium and why do I need to be concerned over it?”

Simplified, potassium along with sodium and chloride is one of your bodies most important electrolytes which are minerals in your blood, urine, and bodily fluids that contain an electric charge.

No kidding right ?? You’re ….electric 😉

Nearly 70% of your potassium is found in bodily fluids like plasma, blood and sweat, while the rest is stashed away in your bones. The adequate daily intake is 4.7 grams but most Americans don’t get enough in their diets… remember it’s flushed from your body in several ways making it a daily ongoing renewal.

This mineral does a lot of other things, like keeping your blood pressure in check among others.

In an average day we lose potassium through urine and sweat, but here’s where I sat up and paid more attention.

Athletes can have a higher loss due to more sweating, more so if you really sweat out a lot ( which I do). Lower potassium levels can decrease your endurance and energy. Specifically, potassium works to regulate the nerves and muscles, it is also involved in the storage of carbohydrates to fuel your muscles. You need to consume potassium rich foods every day, especially if you’re an athlete.

It definitely is something I will be making a more intentional focus on especially as we move into warmer months where sweat abounds in physical activities 😛

So what will my strategy be? I’ve made a list of high and medium potassium foods, the majority of which I eat. Bananas are a high potassium food so I’ll be intentionally hammering out two a day.

Todays afternoon snack was a banana with some raw almonds =) I’m just going to keep track daily for awhile to see what my intake actually is.

I’m not getting all crazy over it… just some purposeful eating and then careful attention to my performance to notice any changes.

Who would think a mineral could make such a huge difference in the performance of your body?

And remember boys and girls the BEST way to get all of your vitamins and minerals is eating real food….not through shakes, pills, patches, powders or other random drink things.

This is ends your public service announcement 😉

Weekend Q&A Time

Ok so I hate not having something to share with you guys…but sometimes the weekends are…well.. the weekend.. and I give my brain a little time to rest from churning out (hopefully) relevant and encouraging words to you.

Sooo I decided to do a fun little Q&A thing… based on questions I’ve been asked at various times. Some, with predictable frequency, some just random. I’ll toss in the humorous and inquiring ones as well.

Here we go……

Have you always been a runner ? No. I’ve been running almost 5 years now with 7 half marathons, 2 full marathons, an ultra marathon and numerous smaller races under me. I think I need to stop considering myself a newbie 😛

You weren’t athletic in school? I was a band geek and twirler, does that count ?

Is running really hard? Yeah… it’s why I love it. When runs feel easy, you know you’re getting stronger.

How tall are you ? 6’0… barefooted…however I love heels which can throw me into the 6’3-6’4 range. #noapologies

Do you always eat healthy ? 95% of the time yes. If I want a treat, I have it. All things in moderation…leads to success.

How long is your marathon? 26.2 miles

Why did you start running? ~~the insanity took over~~ nah…. really honestly, I started running ’cause I walk so crazy fast, it was easier to kinda lope along… eventually my speed picked up… and somehow… I was transformed into a runner.

What do you DO to look like that ? (as person indicates their hand up from my feet to my head) I make myself move and sweat a lot, lift heavy things, and I don’t have an affair with food 😉

You’re how old? Do I need to disclose that ? 😉

Do you do anything else besides run ? Yes, I love doing anything that keeps me entertained and moving. I’m getting more into cycling, I love the brute force of boxing, weights make me feel strong, swimming… anything to keep it moving.

Do you really drink black coffee? Why yes, yes I do.

Do you win your races ? Yes, every time I toe that start line, and every time I finish, I win. Personal victories are amazing.

How long is your marathon ?? 😉

What about your….. knees… don’t they hurt?? Nope but thanks for asking.

I’m not sure I want to lift weights, won’t I get bulky? Do I look like the hulk ? 😉

How do I get abs? We’ve all got them. On most people they’re hiding out under some extra body fat. Healthier eating, lower body fat and exercise can coax them out.

Did you play basketball? **see former band geek status**

Are you always training for something ? Pretty much. I love having goals and I love the structure of training.

When’s your next race? My next big race is a December marathon.

I don’t know if I could run all those miles. How do you ? One at a time…..

I’m trying to eat more veggies but I hate broccoli… what should I do? Ha… don’t eat it 😉

Exercise makes me sweat. I can’t stand that. Doesn’t it bother you ? Not at all. It makes me feel like I’ve brought it all to the table.

Ok… that’s it for my random Q&A session… .. have a question? Toss them at me for future non-brain taxing blogs 😉 Meanwhile, have a good weekend!