Run Because You Still Can!

I am so glad you are still following. Now we know a little about dedication, nutrition, and Goals. Time to set the ball into motion. Everyone's exercise goals will be different, but in my personal opinion, running is a staple of fitness. If you are medically unable to run, try swimming or biking. But for now we are going to talk about some of the benefits of running and how to get started. 

Active.com has many helpful articles on a variety of fitness aspects. Here is some info regarding the benefits of running. 

Running Improves Your Health

Believe it or not, running is actually a great way to increase your overall level of health.  Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use.  In addition, running can also boost your immune system and lower your risk of developing blood clots.

Prevent Disease

For women, running can actually help to lower your risk of breast cancer.  It can also help reduce the risk of having a stroke.  Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack.  By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

Lose Weight

Running is one of the best forms of exercise for losing or maintaining a consistent weight.  You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.

Boost Your Confidence

Not all of the benefits of running are physical.  Running can provide an noticeable boost to your confidence and self-esteem.  By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

Relieve Stress

Stress can actually cause a number of health and mood problems.  It can also diminish appetite and sleep quality.  When you run, you force your body to exert excess energy and hormones.  Running also helps to reduce your chances of developing tension headaches.

Eliminate Depression

When you are depressed, the last thing you likely want to do is to get up and go for a run.  Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.  In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.

FOUR IMPORTANT THINGS TO DO BEFORE BEGINNING TO RUN:

#1 IT's ALL ABOUT THE SHOES!! To prevent injuries make sure you are running in "running shoes" NOT cross trainers or walking shoes etc. Try on different brands, everyone's feet are different. Find a local athletic shoe store that can tell you which shoes are best for you. 

#2 Support the girls. Double up sports bras of you need to. No one needs a black eye or to be distracted by bouncing while running.

#3 Determination. This is a must but trust your body and don't push your self too hard where you are too sore to move the next day which discourages you from running again. Plus you don't want to force an injury upon yourself. 

#4 Play List. If music inspires you (like it does me) make a playlist of your faborite upbeat music in the length of the run you want to do and hit the road or enjoy the sights and sounds and voices in your head if you prefer.

Here are a few plans to get you started. This first one is a 5k plan (3.1 miles)

Once you are able to meet your specific goals regarding the 5k, why not aim toward a 10k?

I suggest signing up for a local run within your goal date to push yourself to meet that goal. www.active.com can help you find a race in your area.

Shrimp with Avacado Mango Salsa

http://m.self.com/body/recipes/2011/06/shrimp-with-avocado-mango-salsa

Eating Clean

First of all, clean eating is not a diet-it’s a lifestyle. You are either in it to change your ways or you are wasting your time! 

I think the first thing we need to clear up is the word "Diet." Here is the definition of Diet:

1. food and drink considered in terms of its qualities, composition, and its effects on health.
2. a particular selection of food, especially as designed or prescribed to improve a person's physical condition or to prevent or treat a disease.
3. such a selection or a limitation on the amount a person eats for reducing weight. 
4. the foods eaten, as by a particular person or group.
5. food or feed habitually eaten or provided.
6. anything that is habitually provided or partaken of.

—verb 

7. to regulate the food of, especially in order to improve the physical condition. 
8. to feed. 

Somewhere along the way the word diet gained a negative connotation. People!! All I mean when I say diet is the foods that you consume daily that give you the nutrition you NEED to make it through the day. Notice I said need, meaning you do not "need" those Cheetos to meet your nutritional needs of the day 😉!! You won't believe how great your body will feel when you only give it clean food and you are absorbing all the nutrients your body lacks from eating "junk food."

Some benefits to eating a clean diet are: Fat loss, Increased energy and stamina, Decreased health problems, Better sleep, Improved mental well-being, Improved skin. Don't take my word for it! More studies than we can count have proven this.  However, our society, and by "our society" I mean WE have become lazy. 

Everything has been made easier in every aspect of our life and God forbid we have to work hard at something or prepare and plan meals. It is much easier to throw together a box of noodles and jar of sauce, than it is to grill chicken and vegetables, right? Wrong. I am going to teach you how to plan and prepare yummy delicious meals ahead of time and save yourself time from having to cook or grocery shop every day. If you are like me you are probably thinking "Ewww, Leftovers 🙊!" Get that outta your head! I HATE leftovers! But this is not the same!

The easiest way to start eating clean is to prepare your own meals at home. Yes, this means you have to start learning how to cook! This way, you know exactly what ingredients you are eating and the amount of calories you are consuming.

Confused about what to buy?

Jamie Eason is sponsored by  Bodybuilding.com. This website is a wealth of information ranging from foods supplements, workouts, motivation, etc. Here is a list of Clean Foods they put out:

Oils

• sunflower oil
• coconut oil
• walnut oil
•  avocado oil
•  olive oil
•  grapeseed oil
•  pumpkin seed oil

 

Fatty Proteins

• avocado
• coconut
• walnut
• cashews
• almonds
• nut meal/flour
• seeds
• all natural peanut butter
• salmon
• sea bass
• mackerel Limit, high in mercury
• bluefish
• trout
• mussels
• bluefin tuna

 

Lean Proteins

• soul
• flounder
• cod
• halibut
• mahi mahi
• red snapper
• orange ruffy Limit, high in mercury
• ahi tuna Limit, high in mercury
• swordfish Limit, high in mercury
• tilapia
• grouper
• corvina
• cobia
• egg whites
• chicken breast
• extra lean ground turkey
• london broil
• top round
• turkey
• pork chops
• game meat
• bison
• tofu
• tempeh
• shellfish
• scallops

 

Flours

• spelt flour
• oat flour
• chickpea flour
• rice flour
• quinoa flour

 

Sweeteners

• sugar free maple syrup use sparingly
• coconut sugar
• applesauce (no sugar added)
• birch sugar Ideal(xylitol)

 

Fruits

 

• honeydew
• cantaloupe
• wintermelon
• apple
• papaya
• pear
• raspberry
• blackberry
• blueberry
• cherry
• mango
• guava
• orange
• passionfruit
• strawberry
• tangerine
• tomato
• grapefruit
• banana
• date
• fig
• persimmon

 

Vegetables

• broccoli
• cauliflower
• artichoke
• kale
• collard greens
• spinach
• arugula
• beet greens
• chard
• turnip greens
• endive
• lettuce
• mustard greens
• watercress
• garlic chives
• cabbage
• leek
• brussels sprouts
• capers
• asparagus
• bamboo shoots
• ginger
• celery
• rhubarb
• lemon grass
• potatoes
• jerusalem artichokes
• taro
• soybean
• mung beans
• alfalfa
• carrots
• parsnips
• beets
• radishes
• rutabagas
• turnips
• onions
• shallots
• garlic
• cucumbers
• squash
• zucchini
• pumpkins
• peppers
• eggplant
• tomatillos
• okra
• avocado

 

Dairy

• Unsweetened almond Milk
• Unsweetened rice milk
• Greek Yogurt
• Cottage Cheese

 

Legumes

• green beans
• lentils
• snow peas
• soybean

Be patient. We have to start somewhere. I need you to understand the importance of sticking with this change and not giving up!  Education first, then we will apply all of this to real life.  I will post meal plans, workouts, etc. to help you with your amazing journey to a better, healthier lifestyle! I can't even put into words how excited I am to help you on this journey!!

Please feel free to share and/or comment with questions or suggestions. Have a great day! Stay positive!

 

GOALS!!

Here is the 101 to setting GOALS;

Specific: this is the who, what, when, where, and how of your goal. This means that every goal should be clearly defined. For example, saying "I want to lose weight" is too vague. Instead, try "I want to lose 20 pounds total, in increments of one to two pounds per week, by running or working out at least three times a week.  I want to achieve this by August 1st."

Measurable:   This means that you should be able to clearly measure your progress. Saying "I want to get in shape" gives you no clear way to assess your progress. In order to re-frame the above goal so that it is measurable, start by measuring your fitness level. Then, determine a six-week goal based on the initial data. For example, if you start out by being able to run 1 mile in 10 minutes, a measurable (and realistic) six-week goal would be to run five miles, with no walking breaks, in under 50 minutes.

Action-Oriented:  This means you should outline specific steps that will enable you to successfully complete your goal. "I want to be able to run five miles" is a good starting place, but does not include any training details. Instead, you should say: "In six-weeks I want to be able to run five miles. I will achieve this goal by running four days per week. One run will be 45 minutes at a slower speed and three runs will be 30-35 minutes at a faster speed."

 

Realistic:  When it comes to losing weight, we all tend to want the unrealistic (and typically unhealthy) quick fix. Don't let yourself fall into this trap by setting unattainable health goals such as, "I want to lose 10 pounds in 10 days." Instead, aim to lose half a pound to two pounds per week. Attempting to lose weight faster than this is unhealthy and will only set you up for disappointment.

 

Timed:  This means you should set deadlines that will keep you on track.Make sure each goal has a specific time frame for completion. This allows you to easily determine if it has been achieved. It also increases the likelihood that you will accomplish each goal since you know the clock is ticking. For example, the goal "I want to lose 15 pounds in 10 weeks" has a time frame.

 

Here are some ideas of goals you may want to achieve. You can work on many of these simultaneously.

 

Cardiovascular Goals

Improving your cardiovascular health involves increasing your heart rate and giving your lungs a workout, which in turn lowers blood pressure, unhealthy cholesterol levels and risk of heart disease. Activities such as walking, jogging, swimming, and aerobics. Short-term cardio goals might include 30 minutes of running on a treadmill three days a week, walking briskly for 20 minutes four days a week, jump roping for 15 minutes four times per week or riding an exercise bike for 30 minutes three times per week.

Strength Training Goals

Short-term strength training goals promote endurance, improve muscle tone and increase metabolism. Goals may include doing 10-15 repetitions of exercises on various muscle groups for at least 30 minutes, three days per week. Have a notebook while working out to keep track of your sets and reps and also the weight you use to measure strength increases.

Flexibility Goals

Improved flexibility leads to greater ease of movement, less stiffness and reduced joint pain. Short-term flexibility goals may include doing one hour of yoga or Pilates twice a week, doing 30 minutes of stretching three times per week or five daily minutes of stretching after exercise or upon waking in the morning.

The 2 biggest things to remember is #1 WRITE YOURS GOALS DOWN!! #2 Set realistic goals.  We all have lives, families, jobs, priorities, etc. If you set an unrealistic goal, you are setting yourself up for failure.   We have to learn to give our selves a break and be proud of our smaller accomplishments!  

After you have written down your "SMART" goal, then you need to focus and work hard to reach it. Most importantly, when you reach your goal, reward yourself for your hard work! Recognize that it is hard work and you did it. You juggled your work, the kids, family & friends, school, etc. and you were still able to succeed at something. It is a WONDERFUL feeling!

No more excuses!

To coffee or not?

I rarely drink coffee, however , I make a daily trip to Starbucks! Krissy good day= Trenta Green Tea w/4 pumps classic! Krissy rough Morning or cold out = Grande 5 pump Chai Latte extra hot no water! 

Many studies have been done on the benefits of green tea! Wanna read more? 

http://naturalsociety.com/amazing-health-benefits-of-green-tea/

Is that why I drink it? Honestly no, I just love the taste and need a little daily caffeine. Each pump of "classic" = sugar is 20 calories and 5 carbs. Therefore 4 pumps is 80 cal/20 carbs. This is about half of the normal. 

As for the Chai, it has more caffeine than coffee. 240 cal, 4.5 fat, 45 carb, 8 protein but it always makes my day!

Should you do it? Coffee that is. Depends! What are your goals? How strict is your diet? Can you do a daily Chai or Carmel Machiatto or Caramel Frap? Nooo! Let's put it in treadmill terms...do you really want to run an EXTRA 45 minutes on the treadmill to burn of that drink every day?

Black coffee? Sure but normal intake should not be more than 8 oz. a day. That is a "Tall" in SB lingo. If your frufru coffee drink is your once weekly splurge/cheat ... Make it a light!!!

Excuse #7: I’m busy taking care of my kids

I know everyone has to learn the hard way, but you get to hear my story and advice anyway. 

I gained 80 lbs during my first pregnancy and 65 lbs during my second preganacy. I hit 200 lbs both times. I started out at 120/135.  I was 155-160 lbs after the birth of my second child. It was all fat. No muscle there. I was heavier than I had ever been. I did not like how I felt or looked. I was not eating healthy or working out much. I was depressed. You have all heard that saying "happy wife happy life"? Well all those negative emotions that I felt about myself bled out and affected my family. I was always tired, cranky, and impatient. So what did I do? I ate comfort foods to help me feel better. It worked right? Nope sure didn't. Yep, felt worse. With all the other stress in my life = downward spiral. I felt hopeless, unworthy, and flat out miserable.

Then one day, something slapped me in the face! I realized that my kids were going to grow up and act exactly like me! Did I want them to be miserable? Hell No! I want to set a good example for them. I want them to be happy and healthy. I want them to see me happy and healthy. So I made some BIG changes in my life. 

Moral of the story. Saying you can't work out bc you have kids or don't have time is the WORST of all excuses! It really is! You are their example. Show them. Teach them how to eat healthy and exercise together.  You will not believe what a positive impact this will have on both/all of you! 

No childcare? Join a gym that has childcare. News flash...those germs they pick up will make their immune systems stronger. Better to build them now than wait for school and have them out sick all the time.

Most importantly, Keep in mind that your happiness and well being affect the ENTIRE family. Working out is a form of stress relief. It is also known to give you more energy and help you sleep better. No more excuses! Just do it 😉💪

Excuses! None are worthy!

I am going to repost what my friend and trainer once posted that really hit me...

Thank you Elle Foxx Delallo for such inspiring words!  She is amazing! 

Need I say more? We make excuses to justify not doing something that we know we should. Next time..just do it!!

By this time, you should already know that exercising is good for you, and that you should be doing it regularly. And yet, for some reason or another, you don't. Below are the top 10 excuses for not exercising, and how to deal with each.

Excuse #1: I don’t have time

How much time do you spend watching TV, reading a book or playing video games? If you’re not making an excuse and really have no time because of work (which is still highly unlikely), then exercise in the workplace. Close your office door and do jumping jacks or jog in place. You can also start taking the stairs from now on, or walk to a nearby meeting instead of driving there. The trick is to finding how it fits into your routine and making a habit out of it.

Excuse #2: I’m too old/fat/tired

Three things to remember:

• You're never too frail or too old to exercise. If you're old, exercise can help you avoid muscle loss or sarcopenia. It also improves your balance and actually lowers the risk of falling.
• Combined with proper diet, exercise can help you shed the pounds. You don't have to hit the gym and sweat buckets; it should be done gradually.
• Exercising will actually give you more energy. It improves your circulation and causes your body to produce endorphins, which make you feel good.

Excuse #3: It’s hard to exercise

Yes, it can hard, especially at first. But you know, it doesn’t have to be punishing for it to be effective. All you have to do is start moving by walking, swimming or even doing housework. And you know what’s even harder than exercise? Getting sick for lack of it.

Excuse #4: I don’t like to move/sweat/exert effort

One misconception about exercise is that you need to move around, and get all tired and sweaty to do it. You can actually get a good workout by staying in place through yoga, and it’s not hard even for beginners. 

Excuse #5: Exercise is downright boring

Exercise is too broad to be confined to activities like jogging or going to the gym, which may not appeal to some. If you find running or pumping iron boring, then find an activity that you enjoy. Do you have a green thumb? Try gardening. Love music? Try dancing. Would you rather be with friends? Try a group sport. Want to go solo? You can always ride a bike around the neighbourhood.

Excuse #6: I have arthritis

Exercise eases joint pain, strengthens the muscles around your joints, helps control your weight and give you more energy. Yes, moving around with arthritic joints can be daunting, but you don’t need to exert a great deal of effort since moderate exercising will do. In reality, not exercising can worsen your arthritis. Just make sure you consult your doctor first before exercising.

Excuse #7: I’m busy taking care of my kids

(I am going to to a whole blog on this little section!)

Then bring your kids with you. Exercising with them would actually let you have quality time with them. You can do something fun together like biking, walking the dog, or even playing an exercise game on the Wii. Try an at home video such as Insanity, Beach Bodies or "Focus T25" which aims to get you to work out smart with no time wasted. 

Excuse #8: My back hurts

Sorry, back pain still isn’t an excuse because exercise is actually a great way to ease and avoid back pain. Some exercises that can reduce your back pain include the following:

• Aerobics and cardio exercises
  Examples include jogging, mowing the lawn, raking leaves and taking the stairs.
  
  
• Stretching exercises
  Stretching will help you prevent injury by making your muscles flexible.
  
  
• Strengthening exercises
  For best results, focus on stretching your calves and doing stomach crunches.

Excuse #9: I’m already thin

While being slim is a good start, it doesn’t necessarily mean you’re healthy. Exercise can boost your strength and endurance, give you more energy, bolsters your immune system, and keep you staying slim.

Excuse #10:  Gyms are too expensive.

There are plenty of exercises you can do outside of a gym that are free, so this excuse is bogus. Walking/Jogging outside and cycling are free and have a change of scenery.

Excuse #11: I’ll quit anyway

If you think you’ll quit anyway, then you need to get motivated to get fit. What you need to do is start by setting small and realistic goals, then work your way from there. For instance, you can do five minutes per day on your first week, then 10 minutes the following week, and so on. What’s important is that you start and keep going. To keep you honest, keep an exercise log or invite an exercise partner.

Excuse #12: Can’t find the motivation.

This is not an excuse, this is an actual problem some people have in starting or continuing an exercise routine.  You need to determine what is keeping you from exercising. Is it lack of knowledge at the gym that kills your motivation? Is it not seeing results?

Everyone needs to set short- and long-term goals for themselves, whether it’s to lose 10 pounds in 3 months or to gain an inch in size on their arms. Try to be specific with your goals and write them down somewhere you see them every day. This is why taking a picture of yourself as your “before” picture and take a progress picture every week/month is so important. Once you see results, you will be motivated to keep working!

Skewed Body Image!

One thing that rarely gets addressed and I feel is extremely important. I am definitely guilty of it! Skewed body image. What is this? This is you seeing your body different than everyone else sees it. For the most part, we (women) are our own worst critic! We are perfectionist by nature. We can actually be so hard on ourselves that we are afraid of failure and don't even start or try.  Most women think they are bigger than they actually are. So let's take a look at some pictures to show you what I mean.  Which do you think you are?

Here is my picture. I would have put myself in the 17-20% range...I was 10-12% body fat (7 pt skin test w/calipers). I weighed about 118-120 lbs. (I am 5'6). **Looking back, I think I look too skinny. It was only for the show. I am comfortable at my current weight. 130-133lbs.

Here is another thing. When I tell people that I weigh 130 lbs. they say "no way!" Maybe they are just being kind or maybe it really is because of that phrase we always hear "muscle weighs more than fat."

This is why people who are the same weight can look so different.  

This is why we do not trust the scale. Water weight, bloating, etc. can all skew the scale on a daily basis. I suggest only weighing once a week to get your weight for your 7 pt. body fat test and add to your fitness log. More often than that is pointless. Go off what your measurements and pictures say!! BTW why haven't you taken your pictures yet? I am telling you, it is a MUST! Best to do them first thing in the morning after your dump (yes we all do that) but before you eat! Set a weekly reminder and do this. It is just as important as your workout!

READ THIS!! by Miss Elle Foxx Delallo

That is all! 😊

Getting Organized to get fit!!

If you are organized and track your results, you are 10x more likely to stick with it!

My #1 suggestion is to take weekly pictures! Take pictures on the same day. Use the same bathing suit and position each week. Take a picture from front, back, and both sides. (Hint:use an app such as "PicStitch" to compare your previous weeks photos!! 

Also take measurements instead of counting on the scale. Measure your waist, hips, thigh, upper arm or wherever else you want to see improvements. If you have calipers, you can calculate your body fat. (Keep in mind it is not 100% accurate but you are looking for improvement more than anything!) you can get a cheap pair on amazon.com. This is what I use:  http://www.amazon.com/gp/aw/d/B0000AN3UB/ref=mp_s_a_1_70?qid=1401058172&sr=8-70&pi=AC_SX110_SY165_QL70

My favorite site to calculate your measurements is: http://m.free-online-calculator-use.com/skin-fold-test.html

My #2 suggestion is track your calories. This is easy through the app: "My fitness pal." I also like this app bc you can give access to your trainer or workout partner or anyone responsible for holding you accountable for your food intake. How many calories a day should you be taking in?? My FAVORITE calculator is at: http://macronutrientcalculator.com or https://www.supertracker.usda.gov/bwp/index.html

My Favorite work out apps/sites are:

MapMyRun, Fitness Buddy, Gymboss or http://www.bodybuilding.com

I hope these are helpful to you!! If you know someone else who might enjoy, please feel free to share! If you have anything you would like me to write about, I am open to suggestions. Check out my blog on supplements, weight training vs. cardio, healthy eating and much more! 

5/25/2014

I decided to start blogging because I want to share everything that I have learned in the past year with everyone interested. I am here to give you that SECRET to getting fit fast and keeping it off. Are you ready to hear the secret that body builders, models, actresses and everyone else that has that body that you always dreamed of does to stay fit.... the secret is... There is no secret! The only way you are going to get that body is Hard Work, motivation, WILL POWER, priorities and did I mention Hard Work?? If you do not have all of these, and want the easy way out... don't waste your time reading my blog. Oh and please let the rest of the world know when you finally find that secret!  I just want to say now that I am not writing this to offend anyone, if you are offended easily, my writing is not for you! I plan to be honest, blunt, and stern. That is what I needed and what worked for me! I needed someone to hold me accountable and say go ahead eat that cheesecake but pay for it later.

I have spent the past year working out 2 hours a day, 6 days a week and the big kicker... eating clean. Everyone always hears that it is 80% diet and 20% gym! It is sooo true! If you refuse to believe that, you will never reach your full potential.  You can spend 2 hours a day at the gym and will NEVER get those abs and butt you would die for, if you do not eat clean!

After people saw my "transformation" everyone had a million questions. I would tell them "eat healthy, eat healthy, eat healthy!" What I would hear is "oh I do." No offense, but coming from a 250 lb obviously overweight but other that that healthy person, I had a hard time believing that. I would ask them how many calories they eat a day, how many times a day they eat, types of food, etc. I always get 1 of 3 answers. 1. What they think I want to hear (but not what they actually do) 2. Complete lack of healthy food knowledge (this I can see) 3. Excuses right off the bat about why they can't or don't eat "like they should."

In my eyes, the only acceptable/understandable answer is #2. Answers 1&3 are impossible to motivate or educate bc they already know it all, but lack motivation and will power! Who will you be? Will you be the type that lies about what you eat or how often you work out? Will you be willing to sacrifice those yummy fatty foods for a short time to allow your body to feel better than it has ever felt and look better than ever? I hope so! I am 35 years old and feel better than I have ever felt. I have my days, trust me, but I have never once regretted this journey! Each day I am motivated to push my body further bc I know I can do it. 

SIDE BAR: I get so angry at all the haters who hate how they look, but refuse to make any change in their life to be healthier, but love to talk crap about 'vain fit people!'  I am really happy for you that you are happy and comfortable with your post baby body! Good for you! But I wasn't. I wanted to do something about it so I didn't look in the mirror every day and say "I used to be/I wish I was." If people spent half as much time taking care of themselves instead of trying to justify eating/being unhealthy, they would already be fit!

Anyway, I would love for you to follow my continued healthy journey! Do it for you, for your family, for a healthier life. Do it now while you can before it is too late. No Excuses! If I can do it, you can do it!