tag:blogger.com,1999:blog-76815807069680020842024-03-13T14:12:27.928-07:00FITting it inKarihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-7681580706968002084.post-90178187772960774922014-04-29T08:29:00.002-07:002014-04-29T08:29:18.254-07:00New Website<div style="text-align: center;">
<span style="font-size: large;">You can find my new website at</span></div>
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<span style="font-size: large;"><a href="http://www.fittingitinfitness.com/">www.fittingitinfitness.com</a></span></div>
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<span style="font-size: large;">New content will be posted weekly to bi-weekly. </span></div>
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<span style="font-size: large;">Come by and check it out. </span></div>
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<span style="font-size: large;">I'd love to have you join the fitness and nutrition discussions over at Fitting It In Fitness!</span></div>
Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-21689090863956139202014-03-31T05:00:00.000-07:002014-03-31T05:34:25.677-07:00Spring Cleaning: Fitness StyleWhile we are spring cleaning our houses, why don't we also give our fitness a good deep clean as well. The approach of spring time always puts a little spring in my step. Temperatures are going to start rising, maybe the sun peeks out a bit more, and the school year (if you have children) starts coming to a close-and FAST!<br>
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It's a great time to put your 2014 goals back on the front burner, make the necessary changes to encourage more FITting FITness in your schedule, and get ready for swim suit season feeling confident in your own skin.<br>
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Here are some ways you can spring cleaning your FITness Routine:<br>
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1. Sign up for a race: you might think it odd I put this first. Here's the rationale: it gets you motivated to FIT it in, FITness, that is. If you've had some dull, hard winter months sign up for a race that will be sure to get you moving so that you can cross that finish line feeling confident in your accomplishment. If you've been working out throughout the winter, maybe sign up for something that will push you to go farther or harder. If you are in the Bay Area, you can join me here: <a href="http://raceroster.com/1911?aff=WOPGX" target="_blank">Mermaid Run East Bay</a>. Let me know if you'll be there!<br>
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2. Stay hydrated: If you are following me on <a href="https://twitter.com/fitnessfititin" target="_blank">Twitter</a> you know randomly ask you to do a water check. Make sure you are drinking enough water. Don't like the taste of water? Add fresh lemon, cucumber, mint, raspberries, strawberries, orange slices, or even apple slices to give it a hint of flavor. My favorite it lemon and cucumber together. Make it a priority to get enough water in your body to keep all your systems working at their very best. As it gets warmer, you will want to pay careful attention to your hydration level even more.<br>
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3. Choose a new activity: Are you tired of your same routine? Try a new class at the gym you belong to. You know the one, the class that totally intimidates you and you think you will pass out before even being able to finish it! Just give it a shot, you can make it. Always wanted to try rock climbing? Go take a class or find someone who will be an adventurous partner and try out a local gym. It will get you excited and you just might find a new passion-whatever it is.<br>
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4. Clean out your pantry: Go through everything in your pantry and refrigerator. See, you can do this while spring cleaning the kitchen! Double up on the rewards with this option. Everything that is not a real food, you can just toss. Fill your pantry with real food-say goodbye to packaged food and hello to a world of even more delicious and nutritious food waiting to be discovered. Fill the refrigerator with fresh vegetables and fruits. Tip: don't go hog wild filling it to the brim only to throw away 3/4 of it because you couldn't eat it all. Buy in quantities that are realistic for you and your family. Toss those frozen meals-(or donate these items to a neighbor or someone you know that is in need)-and stock with frozen veggies and fruits. Have sources of protein and a variety of grains to choose from. Re-think you menu planning with this <a href="http://fitness-fittingitin.blogspot.com/2013/03/meal-planning.html" target="_blank">post</a>.<br>
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5. Schedule a physical: What better way to start spring than with a clean bill of health or taking the first steps to getting a clean bill of health. Not many individuals get a physical every year, but you can join the ranks of those who keep careful watch of their health. I am scheduling mine for June, not spring, but it works for me. Find when works for you and get it scheduled.<br>
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6. Refresh your wardrobe: Seriously, what makes working out more fun? Stylish attire, of course! Everything from the tops to the shoes. Lucy is one of my favorites, but I can't always afford their cute clothes. Athleta is another of my favorites for workout and regular clothes. I have also had a lot of luck with TJ Maxx. Find a local running store or athletic shoe store that will really work with you to find the correct shoe for your foot type, exercise choice, and gait. Some stores will do a free gait analysis to determine the best type of shoe for you. I encourage you to take advantage of those places to save your feet and joints down the road.<br>
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7. Find a partner: are you just not as motivated to workout if you don't have someone waiting for you? Find that workout partner that will be the committed force you need, and they probably need as well. Work out a schedule that will suit both of your needs. Whether it be walking, running, hiking, or becoming gym rats together, you will need to decide how to make it work with your schedules. Over the last couple of years my running partners have evolved and the schedules have been altered and the workouts have changed. We go with the flow and try to hit everyone's preferences and abilities. We have had a lot of success that way.<br>
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8. Music Mix Up: Are you getting so sick and tired of your same play list or have a song that reminds you of that awful 5 mile run on the treadmill in the dead of winter? It's definitely time to change it up. Uplifting and motivating music will certainly get you through any workout that is proving to be hard and will keep you going strong on those great days. Give your old playlist a rest and rejuvenate with some new found tunes.<br>
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9. Re-schedule: the days when children will be out of school is fast approaching. If this is something that is going to mess with your regular workout schedule, you probably want to consider coming up with a plan that will accommodate FITting it in now. If it's a 5am wake up call to get it done, maybe you want to start getting into the habit now. Maybe it's a matter of finding a babysitter or finding a friend to swap with. Try to set up something soon so that you won't be scrambling at the last minute to try and get that much needed workout in. If you are anything like me, a nice mom is a FIT mom!<br>
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Do you have any more suggestions on spring cleaning your FITness plan? I'd love for you to share them with us.Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-36805988590346801172014-03-28T13:06:00.000-07:002014-03-28T13:06:06.769-07:00FIT FridayIt's FRIDAY everyone! That means tomorrow there will be no waking kids up to get to school, a somewhat slower morning and making either pancakes, waffles, or some sort of muffin for breakfast to eat as a family in a not so rushed environment, and I can still get up at 5:30am and have an hour and half to work out and prep myself for the day. Those morning are the greatest.<br />
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So to add to these wonderful feelings of the upcoming weekend, lets do a workout!<br />
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<span style="color: orange; font-size: large;">10 minute warm up</span></div>
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<span style="color: orange;">(run/jog/walk around the track, on a tread mill, around the block-whatever!)</span></div>
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<span style="color: orange; font-size: large;">:30 plank jacks</span></div>
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<span style="color: orange; font-size: large;">:30 jumping jacks</span></div>
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<span style="color: orange; font-size: large;">:30 mountain climbers</span></div>
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<span style="color: orange;">(repeat 3 times)</span></div>
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<span style="color: orange; font-size: large;">30 regular squats</span></div>
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<span style="color: orange; font-size: large;">30 sumo squats</span></div>
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<span style="color: orange; font-size: large;">30 alternating forward lunges</span></div>
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<span style="color: orange;">(repeat 3 times)</span></div>
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<span style="color: orange; font-size: large;">:30 push-ups</span></div>
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<span style="color: orange; font-size: large;">:30 reverse plank</span></div>
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<span style="color: orange; font-size: large;">:30 R side plank</span></div>
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<span style="color: orange; font-size: large;">:30 L side plank</span></div>
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<span style="color: orange;">(repeat 3 times)</span></div>
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<span style="color: orange;">To wrap it up:</span></div>
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<span style="color: orange; font-size: large;">10 burpees</span></div>
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<span style="color: orange; font-size: large;">(add in a mountain climber before the push up!)</span></div>
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<span style="color: orange; font-size: large;">:30 jumping jacks</span></div>
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<span style="color: orange; font-size: large;">1/2 mile run/jog/walk</span></div>
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Now that is a serious(ly), fun workout! Go get your sweat on and FIT it in to get FIT! Let me know how you like it. I appreciate constructive and appropriate feedback!</div>
Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-31511306804612787792014-03-26T10:50:00.002-07:002014-03-26T10:50:44.701-07:00Rainy Day WorkoutWe knew rain was in for the forecast, but the chance was slim at 6am this morning. After our<br />
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<span style="color: blue; font-size: x-large;"> 1/2 mile warm up</span> </div>
around the high school track, we began our 2min. x 3 plank series.<br />
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<div style="text-align: center;">
<span style="color: blue; font-size: x-large;">:30 straight plank</span></div>
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<span style="color: blue; font-size: x-large;">:30 R side plank</span></div>
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<span style="color: blue; font-size: x-large;">:30 L side plank</span></div>
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<span style="color: blue; font-size: x-large;">:30 plank jacks</span></div>
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<span style="color: blue; font-size: x-large;"><br /></span></div>
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After that intense series we began our high intensity workout. It was good we worked <span style="color: red; font-size: large;">fast</span> because half way through this series the rain began to fall. </div>
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<div style="text-align: center;">
<span style="color: blue; font-size: x-large;">sumo squats</span></div>
<div style="text-align: center;">
<span style="color: blue; font-size: x-large;">50 jumping jack</span></div>
<div style="text-align: center;">
<span style="color: blue; font-size: x-large;">regular squats</span></div>
<div style="text-align: center;">
<span style="color: blue; font-size: x-large;">50 jumping jacks</span></div>
<div style="text-align: center;">
<span style="color: blue; font-size: x-large;">alternating lunges</span></div>
<div style="text-align: center;">
<span style="color: blue; font-size: x-large;">:30 high knees</span></div>
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<span style="color: blue; font-size: x-large;">push ups</span></div>
<div style="text-align: center;">
<span style="color: blue; font-size: x-large;">lunge jumps</span></div>
<div style="text-align: center;">
<span style="color: blue; font-size: x-large;">10 burpees with a plank jack</span></div>
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<span style="color: blue; font-size: x-large;">1:00 mountain climbers</span></div>
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<span style="color: blue; font-size: x-large;"><br /></span></div>
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We finished off with a </div>
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<span style="color: blue; font-size: x-large;">1/2 mile</span></div>
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Cool down. </div>
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Our last lap around the track was quite wet. The rain in the face was actually quite refreshing and I certainly didn't mind the slightly warmer temperatures with the cloud cover.</div>
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I wouldn't have missed this workout because yesterday was super busy and FITting a workout in was tough. Some small ab work throughout the day had to suffice, but I seriously love the cardio endorphines and my kids benefit from the good mood, too. Win-Win! </div>
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No go workout!</div>
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Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-9328602765876437352014-03-18T13:03:00.002-07:002014-03-18T13:03:31.605-07:00FITting a Workout In With KidsA few weeks ago I began hiking St. Joseph's hill with the little guy on my back in the hiking backpack. It is such a good workout, I did it three times in one week. One of my running friends said she would like to hike it with me. So today was our first day out together hiking the hill. She hiked to the top with little guy on her back and we switched so I got him on the way down. The extra weight on your back as you hike makes such a difference in the intensity of the workout. We marched up that hillside at a pretty good pace.<br />
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I hope to be back there Friday morning doing the same thing. The weather has been a little warmer here and that always energizes me. I might be addicted to the feeling of working out...it's such a great feeling. I like to keep moving throughout the day.<br />
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FITting your workout in with little children can be challenging. It can be done. Search Craigslist or go to a camping store or online and find a backpack or jogging stroller to pack the little one in. They love the outdoors. When my kids were babies we would use the plastic links to hook toys onto the straps so the kids could play with toys while hiking along. My little guy now is content without the toys on the way up, but the way down he gets antsy, so I pull out his toy cars and he vrooms those cars all around his seat way up high on my back. Something about being outside makes little ones content and mellow. We play I Spy when they are older, count the birds in the sky, or look for lizards to help keep them occupied as they do sometimes want down.<br />
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Find a hiking trail near you or a jogging/bike path and do what you can to get out with your children. They will see how important it is to be active and how good you feel after you've got your workout in. I tell my children, "Mom is so much nicer and more patient if she gets this workout in. I will have more energy to play and care for you." My kids respond well if they know they benefit from it, too. I have jogged with a double stroller while keeping up with the older child on a bike. I have jogged next to my little one while he rides his scooter. (He's actually very fast!)<br />
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FITting a workout in at home is as easy as a workout DVD or even youtube! You can search podcasts as well that take you through workouts. I have done a cycling podcast before. There are lots of yoga podcasts that will take you through a yoga session. Your local library might have some decent workout videos as well. The possibilities from home are endless.<br />
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FIT your workout in today no matter what you think is holding you back. No excuses.<br />
What are some workouts you have done with your children?Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-15070647852095340832014-03-17T13:17:00.001-07:002014-03-17T13:17:37.560-07:005 Mile Monday ThoughtsThis morning I met with a few running friends for our typical Monday morning run. We have a few routes to choose from depending on how far we want to go that morning. We each have one hour before we have to get back to our homes and get kids ready for school. That means we run at least 3 miles and up to 5 miles.<br />
As I was running this morning thinking about the 5 miles that lay ahead (we've been running 3-4 miles for the last few winter months because it's cold at 6am!) I was getting into the mindset I knew I needed to be in. We are not training for any races, we aren't trying to break any records, and right now we get together for Sanity Power Hour, as I lovingly refer to my 5:30-7:00am hours. We speak openly and candidly with one another. We share our highs and lows, our pains and frustrations, our Ah-ha moments, our moments where we felt we did something right, and so much more. Nothing, really, is a banned subject with this tight group of girls. Do you have a tight group like this you run or workout with?<br />
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The 5 miles this morning really awakened my soul and brought me to a time when I was running 20-30 miles each week. It was been warming up here during the day and warm sunshine, as opposed to the cold sunshine, really has given me motivation to get my miles back up. There is something about the warm sun rays that make you feel alive and energized. As a mom of 3 small, but growing, children it takes extra planning to coordinate a schedule that works well to get in that workout-whatever it may be. As I look forward to increasing my miles and my activity level, I also have to consider my husband's schedule in the morning and children's activities and school schedule. It can be easy to make an excuse not to exercise. It's not convenient when you are being pulled different directions, it's too cold, you're too tired, the list goes on and on. Don't take the path of least resistance. When you forge through the the planning and scheduling you will be that much more proud of yourself for taking the time for you. It is time for you. It is time for you to feel good about yourself. Take control of your exercise schedule.<br />
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My husband and I often remind each other that we make time for the things we really want. We go through trials where we need that reminder. We can sit and complain about how hard it is to get something done or we can do it. We have enough time for those things that truly matter and make positive changes in our lives. Everything else will fall into place.<br />
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5 miles provides several minutes of great thoughts to scroll through your mind. It is the best stress reliever!<br />
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This is just one run of thoughts.<br />
What do you sometimes think about when you exercise?Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-9949629884195691442014-03-13T08:34:00.002-07:002014-03-13T08:38:46.245-07:00Workout ScaresWe've all had those moments when we are running in the morning when it's still dark (or not), running on a trail, or headed to a workout location when we get scared out of our mind. Well, that happened yesterday morning to my friend and I as we walked, in the dark, to the high school across the street for our morning cardio/strength routine. We were walking along talking, like we always do on Wednesday mornings. We crossed the street to where the high school was. The baseball fields are on our left and we heard someone moaning or mumbling or making strange noises. With the time change, it is pitch black. She and I looked at each other and without saying a word started booking it. We sprinted so fast to the opposite side of the school where the bleachers and football field are located. Not really sure that would have helped us as it only got darker the closer we got to the football field! We noticed our other morning crazies were in the lit parking lot above so we ran all the way up the hill to where they were. We felt safe up there. My heart rate was through the roof! I started laughing, when we calmed down a bit, that I was now in my fat burning zone. We determined that in the fight or flight scenario, there is no question, we are in the flight category! Those workout scares really get the adrenaline going and blood pumping.<br />
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We ran some laps around the parking lot and then took ourselves back down to the football field where I normally lead our group in a series of cardio and strength training exercises. We've done everything from HIIT, Tabata, bleachers (when it's light in the morning), body weight strength moves, jump rope routines, and hand weight routines. Yesterday I included a 2 minute plank routine that we did twice through. I can really feel it this morning. Here's the sequence we performed:<br />
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:30 straight plank<br />
:30 right side plank<br />
:30 left side plank<br />
:30 push ups<br />
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Try repeating this 3 times for a really great burn.<br />
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I love HIIT training and try to incorporate that into every Wednesday morning routine. By alternating high intensity cardio with dynamic strength exercises we usually leave feeling like we've got a great workout in by 7am.<br />
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Do you have any scares during your workouts? I'd be interested to hear about them.Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-35810047366452549072014-03-12T12:59:00.003-07:002014-03-12T12:59:37.606-07:00Mid-Week Check-InIt's Wednesday and that can mean you start running out of motivation to finish off the week strong in your exercise and nutritional goals. We all start out reading Motivational Monday quotes and spent some time thinking about our week long plans and goals and perhaps even the small steps we need to take to meet those goals. <br />
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Here's a little sentence that can help you in achieving those weekly goals you set out to do. I did not come up with this. I heard it in a talk and liked it so much it has stuck with me. You can use it in so many areas of your life, including exercise and nutrition. It is this:<br />
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<span style="color: #3d85c6; font-size: x-large;">Proper Preparation Prevents Poor Performance</span></div>
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Part of my Sunday afternoons are spent reviewing that weeks goals and habits I wanted to work on. I record what worked, what didn't , how well I did each day, and so on. I also use that time to write each of the next weeks goals and habits I want to work on. Tweak what didn't work the week before, etc. I make sure dinners are planned out and workouts scheduled, e-mails sent to those who want to come with me, and all the other everyday activities that keep everyone busy.<br />
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Here are some ways to stay motivated through the week to finish what you were so encouraged to do at the start of the week.<br />
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1. WRITE IT DOWN: Not just write it down, look at it morning and night. Ingrain the goals in your mind.<br />
2. CHECK IT OFF: Each night as you read the goals you've written down put a check mark next to that item if you did it that day. You will be surprised at how satisfying a check mark can be.<br />
3. POSITIVE SELF AFFIRMATION: Sometimes you just need to talk to yourself and remind you of how strong and how much will power you actually do have. If you find yourself saying you want to skip out on a workout or you really want that second helping (no matter how healthy-watch portions, too), just remind yourself of what your goals are and what you want for yourself. What is more important to you in the long run?<br />
4. QUOTES: Re-read those Monday Motivation quotes. Maybe you have them in the pantry or refrigerator for those really tough times. Keep them by your bed to read or put them on your phone so every time you turn it on you will have a reminder of why you have the goals you set.<br />
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Perhaps you will get yourself re-motivated this week!<br />
What do you do to stay focused and motivated to meet those goals?Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-77931444660249369952014-03-04T12:26:00.001-08:002014-03-04T12:26:03.940-08:00Motivation Tuesday<div class="separator" style="clear: both; text-align: center;">
Once again the week gets away from me:</div>
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I did jump out of bed at my typical 5:30am for a morning run. It felt wonderful after a day of rest. Whatever you are going after-be an active participant in that vision. You have to change and do in order for your life to become what you see in your future. Don't just go after those things, go after those things with a vengeance.Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-83883068960738422002014-03-02T19:22:00.002-08:002014-03-02T19:22:16.646-08:00March: National Nutrition MonthMarch is national nutrition month, in case you haven't seen it all over Twitter and other health and fitness blogs.<br />
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Here's some things to know for National Nutrition Month:<br />
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1. There is a<a href="https://www.facebook.com/NatlNutritionMonth" target="_blank"> National Nutrition Month</a> Facebook page. Maybe you'd like to "like" them.<br />
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2.<a href="http://www.eatright.org/" target="_blank"> EatRight.org</a> has a National Nutrition Month link on their homepage to games for kids and adults, links to books they recommend about nutritious eating, and handouts for adults and children with games and facts and tips on them. Go explore, there's lots to see and learn.<br />
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3. From the <a href="http://www.eatright.org/NNM/content.aspx?id=7833#.UxPyPfldXFI" target="_blank">EatRight.org</a> website: "The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits."<br />
That is such a great mission.<br />
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4. National Nutrition Month is sponsored by the American Dietetic Association (ADA) and its foundation.<br />
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You can start March out with mapping out a vision of your lifelong health. How do you see yourself as you age? Are you active and healthy? What fixes do you need to make in your life to see you as that gracefully aged individual? Take some time to really think about this path. Choose a baby step for this week to swap out an unhealthy habit with a healthy one. Maybe you need to eat breakfast or maybe you need to walk for 30 minutes a day. If you already live a mostly healthy and active lifestyle, what can you do to maintain that lifestyle. Are there areas that you'd like to improve upon?<br />
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Since I'm asking you to divulge your baby step for the week, I'll share mine:<br />
Taking more time to eat. Pausing between each and every bite and chewing thoroughly. I did this at dinner and was at the table at least 30 minutes after everyone was done and I couldn't finish my plate. Giving your stomach time to send the full signals to your brain is a good way to keep insulin in check, not eat when you are past full, and help keep out those extra calories if that is your goal. Feel free to copy! <br />
<br />Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-31551260408553042562014-02-27T12:54:00.000-08:002014-02-27T12:54:40.602-08:00Healthiest Fast-Food BreakfastsWhen you think about heading out the door and grabbing breakfast on the go, where do you normally go and what do you get? I'd love to hear.<br />
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Breakfast is my favorite meal to eat out. Of course, that only happens about once a year. I'm not exaggerating, either. My favorite breakfast to get eating out is french toast. I never make it at home so on the extremely rare occasion I get my favorite, I enjoy each and every bite so, so much. It is a fun treat for me. What is your very favorite breakfast? How often do you eat out for breakfast?<br />
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Oatmeal with steel cut oats, chopped dates and cinnamon topped with banana or blueberries is my staple breakfast 80% of my mornings. Here's a tip: I get the Bob's Red Mill Organic<span style="color: red;"> quick cooking</span> steel cut oats from Costco. (That's a mouthful!) A time saver and so very yummy. How about you? What do you eat at home for breakfast?<br />
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Fast-Food Breakfasts are really faster done at home. To be honest, fast-food creates a greasy film in my mouth just thinking about it, but that's just me. If you have 10-15 minutes to spare going to the fast food chain, you have 10-15 minutes to create a fast and nutritious breakfast at home. I recommend skipping eating breakfast out all together except those special occasions when you can really savor every bite instead of eating as fast as you can so you're not late for work or chewing as you walk into the office. I don't know many stay at home moms, such as myself, that are eating out for breakfast with their children. Burn some extra calories at night, even when you're ready to curl up in your bed at night, to prepare your breakfast. You can easily do this for the whole week on a Saturday or Sunday.<br />
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Fast-Food Breakfast Ideas:<br />
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1.<b style="color: red;"> Oatmeal: </b>As mentioned above Bob's Red Mill Organic Quick Cooking Steel Cut Oats from Costco is our usual morning breakfast around here. We sweeten it with chopped dates and sprinkle with cinnamon. Then you can top with bananas, blueberries, chopped almonds or other nut, or other fruit that is in season. A tip for sweetening with the chopped dates is to throw them in quickly right after the oats are done cooking and then replace the lid for 3-5 minutes. It helps to soften and spread the sugars throughout the oats.<br />
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2. <b style="color: red;">Overnight Oats: </b>This is my middle daughter's very favorite breakfast. She will complain about warm oats in the morning, but the oats overnight she practically begs for. Here is my method, though you can browse the internet or Pinterest for about 50 other variations.<br />
I start with 1 Cup Rolled oats (I use regular and not quick, but it will work with quick cooking as well), plain full fat yogurt, and milk of your choice. The last two ingredients I do 1:1 ratio of. The amount depends on how dry or wet you like your oats. 1/3 cup is usually a good amount for both. Then I chop about 6 dates and sprinkle with cinnamon. I cover and let sit in the refrigerator overnight. In the morning you can add fruit, nuts, raisins, or whatever you like. You can also add more yogurt and/or milk to get it the consistency you like.<br />
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3. <b style="color: red;">Green Eggs and Toast with fruit: </b>Another filling option that includes a vegetable is this yummy meal. It is super fast to whip up with a blender. Simply crack your eggs and throw about a cup of spinach or kale in with the eggs and mix it up. Scramble it up in a hot pan. Add some cut fruit and toast with real butter (nothing fake) and naturally sweetened jam or jelly if you like. Seriously fast. We even do this for dinners on the go. Make it a wrap with a homemade or sprouted grain tortilla. Top with salsa for some extra zip in your morning.<br />
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4. <a href="http://pamelasalzman.com/individual-baked-oatmeal-cups/" target="_blank">Individual Baked Oatmeal Cups</a> from Pamela Salzman are quick to prepare for large batch cooking and then storing for out the door breakfast days.<br />
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5. <b style="color: red;">Banana and Peanut Butter: </b>Choose a nut butter of your choice. This is actually pretty filling depending on the size of the banana. If you want, dip the banana and nut butter in some granola. Cut up some carrot sticks to round off this quick and easy breakfast.<br />
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6. <b style="color: red;">Apple Sandwich: </b>Core an apple and then slice into rings. Top with nut butter and raisins or add some granola and put another apple ring on top. Take some carrot sticks or snap peas if you still feel like you could use some filler.<br />
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7. <b style="color: red;">Hard Boiled Eggs: </b>Keep some hard boiled eggs on hand in the refrigerator. Grab one along with some cut veggies and cut fruit. Or, slice them and make a breakfast wrap including spinach and tomato.<br />
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8. <a href="http://www.arrowheadmills.com/category/puffs" target="_blank">Arrowhead Mills Puffed Cereals</a> are a good option if you are a cereal lover, like myself, but want to avoid chemicals and sugar and enriched products. We are huge fans of this on rushed mornings. Most requested in the household is Kamut, Millet, and Rice. A bowl with your choice of milk topped with banana or other cut fruit. Just like other cereals, be sensible about the amount, don't overdo it.<br />
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9. <b style="color: red;">Yogurt, Fruit & Add-ins: </b>Choose a plain, full fat yogurt with all real ingredients. <a href="http://strausfamilycreamery.com/products/item/organic-plain-yogurt" target="_blank">This is our choice</a>. We put some in a bowl and add strawberries or blueberries or other fresh cut fruit we have on hand (pineapple, peaches, etc.). Another quick choice would be natural unsweetened applesauce to add in. Then sprinkle with cinnamon. You could add in honey or maple syrup if you desire. Other add in would be granola, chopped nuts, or some of the puffed cereal from above, like rice or millet. The possibilities are endless. Have fun with it and mix it up. Kids love this one. Make your own parfait for brunch.<br />
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10. <a href="http://www.100daysofrealfood.com/2012/01/11/recipe-breakfast-casserole-bites/" target="_blank">Breakfast Casserole Bites</a> from 100 Days of Real Food are a superb choice for a fast, out the door breakfast. Make a batch of these ahead of time and freeze or if you will use them soon, store in the refrigerator. Warm up quickly or eat them cold. My husband LOVES these. He honestly asks for these before we head out to make sure I remember to make them. Before we go on a road trip and I know we will be needing breakfast, I make these ahead of time and bring them in the car with us.<br />
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Fast-food re-invented right in your home. It's really worth skipping out on your Taco Bell soggy waffle taco.<br />
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<br />Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-31479688757749472632014-02-25T12:30:00.001-08:002014-02-25T12:30:40.460-08:00Motivation TuesdayIt's been a while since I did a Motivation post and my weeks have been crazy and I even put Motivation Monday in the title and realized, oh, it's not Monday. Wow...that's how weeks are sometimes.<br />
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Here's a little game to get you moving this week and FITting in those exercises. If you are on the go a lot with kids, your job, or anything else that keeps you on the road, this game is for you. I want you to squeeze your stomach as tight as you possibly can each time you come to a red light. Do that each day this week. Maybe you will even need a sticky note on your steering wheel to remind you. Make exercise work for you and it will make a difference. If you are home a lot choose a room, any room in the house. Each time you walk by, in, or out of that room do 10 push ups or other exercise of your choice or rotate between three exercises that target the trouble spots you'd like to focus on. Put a sticky note on the door to help remind you to drop and do 10. Hold yourself accountable.<br />
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Include your kids in the game with yoga poses for them or jumping jacks. They will love the attention and hopefully wear them down in the process for easier bedtime. Now that's worth a try, isn't it?!<br />
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FIT it in and feel great.Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-64979513406383279212014-02-22T15:36:00.000-08:002014-02-22T15:36:33.489-08:00Saturday, Active Day<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-6otUL584rSU/Uwky9E61kmI/AAAAAAAAEfo/Pk6DeVY37PY/s1600/P1010987.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-6otUL584rSU/Uwky9E61kmI/AAAAAAAAEfo/Pk6DeVY37PY/s1600/P1010987.JPG" height="640" width="480" /></a></div>
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Saturdays can be busy being filled with the To Do List or catching up on stuff that didn't get done during the week that has to be done. Maybe this is your grocery shopping day? When I woke up this Saturday, I decided it was going to be active and forget about the To Do List (for the morning, anyway). I loaded up two of my three little ones and we hit a trail not far from where we live. As you can see, we do not have typical winter weather that much of the country is experiencing. We won't let it go to waste at our house.<br />
I packed this little adventurer up the hill along with my mini me, not pictured.<br />
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This hike happened after I rode my indoor bike trainer for 45 minutes this morning. Got lots of good calorie burn this morning.<br />
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Do you make Saturdays your active days or is it To Do List days? What sorts of active things do you do with your family?Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-11883148193737434462014-02-17T09:43:00.001-08:002014-02-17T09:43:26.537-08:00When the Same Old is...OldBeating the winter weather can be tough. Of course I live in the sunny, warm part of the country that allows me access to outdoor activities most of the year. Even still, the cold can be a bit of a bummer. Without access to a gym (by choice I don't have a membership), it takes a little creativity to make a workout happen when it's too cold for comfort. It also take a little creativity when the same old gets, well---old!<br />
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What to do when it gets old:<br />
1. POP IN A NEW WORKOUT VIDEO: find one from a friend, the Goodwill, Target, or dust of your own. A change of pace is great to work out your muscles in different ways. The cardio portion of the workout could spark a fire to get out and do the same old, or brave the cold for a run.<br />
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2. FIND A WORKOUT FRIEND: in my experience this hasn't been too difficult to find.A few days ago I decided to hike a hill a couple days a week in addition to my running and strength training in preparation for the swim suit season that is rapidly approaching and overall fitness improvement. I e-mailed a friend and spoke to another friend and asked if they would want to join me. Both responded very well to the invitation and now it is on the calendar. Ask someone you think you would like to get to know better, ask someone who you know is working on improving their fitness, or ask someone you know who is up for anything. You will find someone.<br />
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3. BEGIN THE DAY WITH 3 SIMPLE EXERCISES: if you have in your mind you don't want to workout, hardly anything will change your mind other than sheer will power. Get in your work out clothes and start with some squats while listening to some uplifting, exciting, and motivational (for you) music-that always helps. After you do squats to burn out, do some walking lunges or stationary lunges-just do them!, after doing those for a few minutes get down and do some ab work-crunches, sit-ups, hip raises with legs up, straight leg lifts. At this point you are feeling good and just want to keep going with your workout.<br />
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4. GET TO YOUR GYM: I have nothing against gyms at all. In fact, there are some days I would absolutely love to take the kids to the child care and get a great workout in or take a group exercise class to regroup myself. Sometimes just getting to the car in the cold can be a mind over matter achievement. Once you walk in the doors to the gym, you are there so you might as well make the most of it. Do a class, try a new class, go to your favorite machine, do the row machine-seriously utilize that machine!, try a new machine. Think of what motivates you and start at that point.<br />
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5. WRITE DOWN YOUR EXERCISE GOALS: Set a goal, write the steps you are going to have to take to get to that goal, read them every single day, then do it. When you are feeling unmotivated to work on your final goal, you need to re-read your goal, find out what is stopping you, and just jump over that hurdle and move on without looking back. Then get back on your same old with a new attitude.<br />
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6. DRAG OUT THAT OLD MACHINE OR EQUIPMENT: Have an old treadmill hanging out in the basement or some other piece of equipment you were going to use everyday? Pull it out. It's time to switch it up, right? No better time than when your ready for a change. How about the old handweights, the yoga ball, or the bike trainer? Pull it out. Hey, what about the jump rope. Now that's a great full body workout. Keep a rotation of the equipment you own and never get bored again.<br />
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Do you have another tip to beat the winter exercise doldrums? I'd love to hear it.Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-16920913046447750092014-02-12T14:22:00.002-08:002014-02-12T14:22:50.211-08:00Do Anywhere WorkoutWith the Pinterest craze there are so many quick workouts at our fingertips. I often use these for a group I plan workouts for on Wednesday mornings at the local high school. We spend about 45 minutes working out-HARD! It is a rare occasion we are not sore for our Friday morning run. It is so fun to mix and match all the body weight exercises and come up with new ways to make our bodies strong.<br />
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Make the following workout any length you want. Keep in mind, this is your workout. You need to push yourself to see results or maintain the strength you've worked hard to build.<br />
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<span style="color: #6aa84f; font-size: x-large;">PUSH UPS</span></div>
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<span style="color: #6aa84f; font-size: x-large;">WALKING </span><span style="color: #6aa84f; font-size: x-large;">LUNGES</span></div>
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<span style="color: #6aa84f; font-size: x-large;">TRICEP DIPS</span></div>
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<span style="color: #6aa84f; font-size: x-large;">JUMPING JACKS</span></div>
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<span style="color: #6aa84f; font-size: x-large;">PLANK JACKS</span></div>
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<span style="color: #6aa84f; font-size: x-large;">SUMO SQUATS</span></div>
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<span style="color: #6aa84f; font-size: x-large;">ALTERNATING SIDE PLANK</span></div>
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<span style="color: #6aa84f; font-size: large;">FOR THE FINALE:</span></div>
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<span style="color: #6aa84f; font-size: x-large;">BURPEES</span></div>
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If you are just starting, DO 10 of each exercise. If you have more in you, go through the whole routine again.</div>
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If you are more advanced try a pyramid type of workout starting with 10 push ups, 15 walking lunges (each leg), 20 tricep dips, increase by 5 until you get to sumo squats when you would do 20 sumo squats, 15 alternating side planks (per side). You could also do a reverse pyramid starting with 25 push ups, 20 walking lunges, and so on. At the end of every 2-3 exercises you could also add in a 30 second sprint to make it more of an intensity interval and bring up the fat burn.</div>
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There is really so much you can do with any workout. I would love your feedback on how you did this workout. It is great to hear from you!</div>
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<br />Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com4tag:blogger.com,1999:blog-7681580706968002084.post-39624878209708962062013-03-22T09:11:00.001-07:002013-03-22T09:11:41.773-07:00Meal PlanningThere is a sinking moment when you look at the clock, it's 4:30 and you have not a clue what you are going to make for dinner tonight. That happened all too often in my first 8 years of marriage and 3 kids. I finally pulled things together and began meal planning sometime last year. It has saved me so much stress, last minute weird meals that my family mostly wouldn't eat, and not as many "restaurant" or "fend for yourself" type nights.<br />
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Meal planning makes sure you are serving healthy, delicious, and tasty meals for yourself and your family. It REALLY helps keep your true to healthy fuel pre and post workouts. <br />
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I'll share how I meal plan. You can take all of it and put it to use or parts of it. But, this method has saved me time, stress, and money-so it's recommended.<br />
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KEY PARTS:<br />
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-Blank month calender printed from outlook<br />
-Weekly menu/shopping list print out found here: <a href="http://www.designsponge.com/2010/01/diy-project-kates-grocery-planner.html">Design Sponge</a><br />
-21 Frequent Meals List<br />
-Once a month planning session<br />
-Weekly shopping<br />
-Weekly basic list<br />
-Monthly basic list<br />
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PUTTING THE PARTS TOGETHER:<br />
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-At the end of every month print out a blank calendar from Outlook for the next Month. So next week, I will print out a blank April calendar.<br />
-Print out 4-5 (depending on the number of weeks that month) of the menu grocery list found at Design Sponge (Link above)<br />
-Have at your ready a list of 21 meals you and/or your family likes and eats regularly<br />
-Your calendar of events for the month you are planning<br />
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I start by looking at the nights in the next month to see when we will be busy, when the husband will be gone or out late, kids activities, date night, etc. I make sure to put something quick and easy on those nights. When the husband is gone, we usually plan on veggie omelets, toast/jam, piece of bacon, and fruit for dinner or some other breakfast. <br />
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Then I randomly fill in the days with the 21 meals from the frequently made list. Now you have around 5 nights or 1 a week to try something new, make something you like, but don't because of time, or whatever. <br />
I only do this for dinner, but you can certainly fill in breakfast and lunch as well. Our family eats, pretty consistently the same breakfast and lunches everyday, so I don't feel the need to fill that part out.<br />
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Grab one of your menu grocery list pages, write the week at the top and fill the baby in. The great thing about this page is you can list all the ingredients you know you need to buy at the store/farmers market for that day. Hard to forget something when you are this prepared! Do this for the next 3-4 pages of menu grocery lists and your meals are planned!<br />
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Not quite done yet. I take the paper with me to the grocery store, but you can easily transfer the items to your shopping app on your phone, if you like. I shop for my week all in one day (try anyway) so I don't have to think about it after that day. I go Mondays to the store, so I have to remember to purchase for the next Sunday on the next menu grocery list. (You'll see what I mean when you start filling out the paper.)<br />
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I also have my staples that I buy weekly list. We always need apples, bananas, and bread (unless I make it), for example.<br />
I also have a monthly shopping list for Costco. I go once a month as close to the first day of the month as possible. Not a complete list, but the shopping cart looks something like this: 2 cage free egg container, whole milk box, Kerrygold cheese block, Applewood lunch meat, Straus' organic whole milk plain yogurt, organic natural applesauce, organic natural PB, Larabar box, 2 bags of bananas (we buy MUCH more, but it gets us going), usually some other fruit, 2 bags frozen organic blueberries, bag of snap peas, Brussels sprouts...most of this will take us to the end of the month.<br />
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Hopefully this can help you get on the meal planning path. No joke, it saves me big time! My family also loves asking me, usually multiple times a day, "What's for dinner?" The kids also love telling me what they want to add onto the calendar for dinner. Haystacks is a big hit, Zesty Spinach Soup (aka Grinch Soup), baked sweet potatoes, Cobb Salad, veggie quesadillas, and homemade pizza are a few of our regularly appearing meals.<br />
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Happy Meal Planning!<br />
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Kari<br />
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Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-3548092478165234902013-03-18T03:00:00.000-07:002013-03-18T03:00:03.736-07:00Motivation MondayIt's Monday, folks! Time to tie on those exercise shoes once again. Do you have an absolute favorite type of aerobic activity? <br />
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My favorite has changed throughout the years. It began with step aerobics. Still is considered one of my all time favs, as long as the teacher is upbeat, keeps me on my toes, and works me hard! I looked forward to going to this class. This was the beginning of branching out into other forms of exercise.<br />
Yoga, spinning, hot pilates, running, and circuit training all entered into my favorite categories. Basically when I try a new form of exercise I instantly fall in love with it. That's just me. <br />
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Many of you out there might not get the same euphoria when thinking about or even while exercising. <br />
This week, my challenge for you is to find a new form of exercise out there that you haven't tried yet and do it!<br />
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Cross-Fit<br />
Tabata<br />
Kickboxing<br />
Boot Camps<br />
...The others listed above...<br />
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Just get out there and move! Many gyms offer a trial membership or pay $5-15 to give it a try. It's totally worth it if it keeps you active and moving and excited about NOT sitting around!<br />
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<strong><span style="font-size: large;">The more you move, the harder it is to sit. The more you sit, the harder it is to move.</span></strong><br />
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I'd like to hear what NEW type of activity you tried. Rock climbing, anyone??Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-83373012899183997062013-03-16T13:00:00.003-07:002013-03-16T13:00:44.294-07:00Exciting AnnouncementI've been invited to join a Ragnar team this year! Sort of out of the blue, but so welcome. A few people I know have run in them and they sound just so much fun. 2 days of running, riding, no sleep, cheering people on, seeing new sights, making new friendships, and exhausting yourself. Sounds awesome. <br />
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Any of you out there running a Ragnar this year? Which one? How many have you done-or is this your first? I'd love to know any tips you have on packing, sleeping, and anything else you have found helpful.<br />
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You can find me running from San Francisco to Napa in September. Looking forward to it!<br />
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Next year I'll be putting a team together for the Ragnar Trail Relay in Zion (hope it goes back there!). That's an event I do not want to miss {again}. <br />
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Any of you doing a Ragnar Trail relay THIS year? I'd love to hear about your experience.<br />
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So many fun events for running out there and in such a positive and motivating environment. That is probably why I'm drawn to running in the first place.<br />
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Happy trails/street running, until next time!Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-11717163587847689142013-03-11T09:54:00.002-07:002013-03-11T09:54:25.131-07:00Motivation MondayStarting off the week after losing an hour (for most of us) is tough business! Even still, I hope you jumped out of bed, ready for a new week, motivated to be FIT and nutritionally fulfilled. <br />
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When you have a hard time getting out of bed in the morning, or motivating yourself to just do you workout, I want you to think about how you feel after a good workout. Do you feel as though you accomplished something, that you did something good for yourself? I hope so. Completing a good workout, a workout where you left nothing more to give is so refreshing. Yes, daunting at times, but so worth it. If you aren't to that point yet, you will be. Keep working at it.<br />
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Everyone feels like they are dragging when they first begin a workout routine/regimen. You will be amazed at how quickly your body adapts to pressures put on it. The human body can accomplish amazing things and our mental state can help propel our bodies or hinder them or keep them on a plateau. Keep your mind in a positive mental state. Sometimes that means taking your mind off the workout. Not forfeiting form, just going to a different mental state. Try it on your next workout, especially if you know you can push yourself but haven't broken through that barrier. Music, talking with friends, thinking about your summer vacation...whatever it is that helps you push harder, longer, farther.<br />
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Exercise is the best medicine to keep us in a positive mental state. So go for it today!Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-24564297256475398152013-03-04T06:00:00.000-08:002013-03-04T06:00:10.581-08:00Motivation MondayIt's a new week, a new day, and start-ish of a new month. <br />
I challenged you all to drink 64-80 oz. of water this month. If you haven't started, this morning is a good time to start. So far, I'm on track. It's good to have a community and place to have accountability to goals. <br />
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It's still really cold in many parts of the country, but where I am, we enjoyed a beautiful semi-warmer weather in the outdoors, running trails and hiking. My motivation stems from this wonderful weekend. <br />
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When the weather warms up, do you want to be ready for it? Do you want to enjoy your weekends and summer vacation on the beach, at the pool, hiking, climbing, canyoneering, cycling, mountain biking...whatever it is that you enjoy or are aspiring to enjoy? What are you doing to get to the point where you can do those things?<br />
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You can do those things. It takes a lot of TIME & PREPARATION, but it CAN be done. <br />
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Erase from your vocabulary "I Can't" or "Never". Those will only set you back. Instead, be proactive. <br />
Even before my husband and I were "officially dating" I told him, "You make time for want you really want". He did! He got me, lucky man! Ha. You can get what you want too, make time for it. Find out what is eating your time, decrease those things that are not getting you to your goal. <br />
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Start today finding the time to be prepared for the warmer weather so you can enjoy it!Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-87936355482178752932013-03-01T13:44:00.003-08:002013-03-01T13:44:52.988-08:00Worthwhile to Drink WaterDrink 8-10 glasses of water. We've all heard this. How many of us accomplish this? How many even know how much 8-10 glasses of water is? Sometimes the nutrition world throws out all this information and we finish reading wondering, okay, what do I do now?<br />
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So, here is the story with water.<br />
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We all need it for basic metabolic and cellular functions. Without water, we die. It is essential to our daily life. I really wish "nutritionists" would stop using the phrase "glasses" of water. Please, for heaven's sake, say 64-80 oz. of water per day. Many people like to see an exact amount so they know what to shoot for. My recommendation is to get a Nalgene (my personal favorite water bottle), CamelBack or some other form of water bottle you enjoy with volume measurements on it. It's not a precise thing, but using a 32 oz. Nalgene is easy to say, "Okay, two of these a day". That is my personal goal.<br />
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What about water weight gain?! Let's face it, no one likes to see numbers tick up on a scale (unless they are needed). In the first few days you may see a little weight gain. Reducing your salt intake may help with water retention. The best thing you can do is drink more water. Huh? Yep. If your body is not used to consuming that much water it is going to hold onto that water in case it goes in dehydration mode again. Much like if you deprive your body of food, when you do eat, it will hold onto that food to save for later. As your body adapts (the body is very adaptable) it will begin to flush out the excess water, reducing the water weight.<br />
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I thought drinking water was supposed to help you lose weight? It helps you to lose weight in the sense that water aids kidney's function. When there is not a lot of water the kidney's are not able to efficiently flush out the gunk and sends it to the liver. The liver metabolizes fat and sends it out for energy for the body. When the liver helps out the kidneys the metabolism of fat is slowed down causing weight gain. So, properly hydrating the body will allow the kidneys to do their job and liver to do its job. Isn't the body just amazing?! Perhaps a big reason we see so many overweight and obese people is they are "hydrating" with sodas, juices, milk, coffee, tea that the liver is not optimally metabolizing fat and holding onto it longer than necessary. Our primary fluid intake should always be water. I personally drink water and some milk. I cut out soda, juice is a very rare occasion. I abstain completely from coffee and tea. <br />
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Other benefits of drinking water: increases muscle tone by allowing your muscles to contract properly and efficiently. It leaves your skin clear and tight. A hydrated cell in your body is plump and firm. A dehydrated cell has wavy edges and is saggy. A hydrated person will have nice tight skin because their cells are plump. Kidneys will eliminate waste more efficiently when a person is hydrated leaving you with clear skin because impurities are being filtered. Are you on board yet? <br />
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Being March 1st, I challenge you to drink 64-80 oz. of water each day all month long. Get a water bottle you like to carry around or purchase something that will work and fill it up! That is your challenge this month. It is mine as well to fill up my Nalgene two time a day for 31 days. After this, it should be a habit that you will continue doing. <br />
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While completing this challenge, I want you to recognize how you feel and look upon starting, and how you feel and look at the end of the month with a fully hydrated body. I'd love to hear at the end of the month how you feel and any changes you see. Cheers-with WATER!Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-33545716087156719422013-02-26T15:29:00.001-08:002013-02-26T15:29:28.764-08:00Breaking GoalsHave you set New Year's resolutions this year? Have you already let some of them go by the wayside? Do you lose motivation because you missed one day? <br />
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We all do this. We are not 100% on all goals all the time. That's why when we stray from our goal we need to re-direct our actions or thoughts to get us back to that goal we set. All is not lost in one day. All is not lost in one hour. Just hop back on the goal wagon and think fresh. Before hopping back on, evaluate your goal. Is it too much change at one time? Is it too ambitious? Are you going to burn out quickly with your goal? Maybe you need to cut back on the time it takes to do that particular goal and choose every other day or even once a week to start. <br />
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Our goals could be anything under the sun. Maybe it's even reading more books. Do you have a specific number you want to read before years end, but are already behind? That's okay, just pick up a book, enjoy it, and maybe you need to scale back your ambitious goal to a lesser amount. While not every goal is "enjoyable", it shouldn't make you miserable or stress you out. That would be counter productive. Of course it should stretch us and make us better, but it shouldn't be a pain in the neck.<br />
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So, what my bottom line is, is this: Evaluate the goals you have set when you begin slacking off. Adjust them to a doable goal. It's okay to change it, it doesn't mean you have cheated. It means you are learning and discovering. That should be part of a goal, right? Then hop back on the goal wagon and continue on the journey. Wagons move slower than cars or airplanes and it's not a race. It's a learning journey and it won't be perfect, because we are not perfect. Make a rounder wagon wheel to go on a smoother journey, then hop back in. <br />
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Good luck with all your goals this year, whatever they may be. <br />
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CHALLENGE: Have you done burpees lately? They have to be one of the most miserable, yet highly effective exercise, out there. Try it out for 20 seconds at high intensity or 5-10 reps. Maybe just go until you can't wipe yourself off the floor! You will feel the burn in a matter of seconds. Enjoy!Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-70974418153979276922013-02-25T21:44:00.003-08:002013-02-25T21:44:48.606-08:00I'm Back!!It has been way too long since I last visited my beloved blog. Life happens and a hiatus was necessary. That being said, I believe I am in the best shape of my life. FITness is still a huge part of my life and thoughts.<br />
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When I first began this blog I said I would run a half marathon. I did not run the half marathon November of 2010, life had other plans for me. After a move and a new addition to the family I finally completed my goal. I ran the Octoberun in Redwood City in October of 2012. With a finish time of 2:08:17, I was pleased, yet know there is a lot of room for improvement. It was quite the learning experience. My next race was with the Mermaid series in San Francisco, a 10K. I had a goal finish time of 54:00 and finished it at that time. It was a wonderful accomplishment. In March I will run an un-organized half marathon in preparation for another Mermaid Series race in the East Bay, California: the Sirena 18 miler. In October, I hope to be completing my first Triathlon in Las Vegas. By December 31, 2013 I hope to have run at least 700 miles. Lots of exciting things going on! Are you keeping up with your FITness goals this year?</div>
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<tr><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><a href="http://1.bp.blogspot.com/-Q-XyN9BkRnw/UI8HwK0bqVI/AAAAAAAAC_k/SHFZvRbHgaA/s1600/2012+10+13_1225.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" closure_uid_621503079="28" height="640" qea="true" src="http://1.bp.blogspot.com/-Q-XyN9BkRnw/UI8HwK0bqVI/AAAAAAAAC_k/SHFZvRbHgaA/s640/2012+10+13_1225.JPG" width="424" /></a></td></tr>
<tr><td class="tr-caption" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;">That's me on the right, 33. </td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-io3zokii_Ow/UHuYrUkH4ZI/AAAAAAAAC-M/FnT6a1Sme28/s1600/DSC_0095.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" closure_uid_621503079="30" height="424" nea="true" src="http://3.bp.blogspot.com/-io3zokii_Ow/UHuYrUkH4ZI/AAAAAAAAC-M/FnT6a1Sme28/s640/DSC_0095.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Crossing the finish line! (Wearing my Lucy Distance Knee Pant-still totally love this pant and has held up phenomenally) </td></tr>
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All right, since I was last on here CrossFit and Tabata Workouts seem to have made an appearance on the FITness scene. Have any of you done either or both and how do you like it? What are your pros and cons to these workout styles? Myself, I have not done neither, but will perform my first Tabata Workout at 6am tomorrow morning...or this morning for most of you. </div>
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My feelings on these different workout crazes: any exercise is good for you as long as you are performing correctly, are healthy, and listening to your body. Let's be honest, if you are trying to get some form of good workout in, you are better off than another who isn't. </div>
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I'll let you know what I think about the Tabata Workout after a few weeks or so. I will be doing this two times a week and running 4 times a week. I will also be riding my bike on the indoor bike trainer. I'm thinking Tabata could be a great cross training day, and perhaps will need to cut down to just once a week as the body does need to have recovery time. Listening to your body is a good skill to develop.<br />
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Keep workin' it!Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com1tag:blogger.com,1999:blog-7681580706968002084.post-43352769321914736702010-07-26T07:17:00.000-07:002010-07-26T07:17:08.585-07:00Motivation MondayWhere has FITting it in been? I've been traveling like a crazy mama, enjoying the summer swimming with children, celebrating holidays and birthdays, and neglecting this blog. So for those of my faithful followers I will post until Wednesday of this week and then be out of town for yet another week. I will resume my blog updates when I return. School will be close to starting and I will be on more of a schedule than the wonderful days of summer allow.<br />
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On to the motivation for staying FIT...<br />
Sometime when people are trying to stay FIT it is at the forefront of their mind AT ALL TIMES. This can drive a person to eat unhealthy because of the stress it causes them. Take a step back and relax. When it is time to eat, make it healthy. Exercise daily and make it count. Do those things and the rest of the time put it out of your mind and go through your day. Being FIT is a lifestyle, but it doesn't have to be metally all consuming. Planning is a great way to keep it that way. Plan your meals, snacks, drink lots and lots of water each day, exercise daily. There's time for other things in between all of that like work and play. Be FIT, stay FIT, and have time and energy for so much more.<br />
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GOAL: Keep things simple. Plan simple, healthy meals. Set aside time each day for exercise. The rest of the time do what you need/want to. It can be a challenge but find the "balance" that's right for you.Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0tag:blogger.com,1999:blog-7681580706968002084.post-61394978168751990432010-07-06T13:20:00.000-07:002010-07-06T13:20:42.553-07:00Denise AustinLast night I popped in a video tape, yep you read that right, a video tape...Denise Austin helped me tone my muscle and I'm really feeling it today. Whatever happened to the spunky, peppy workouts from the 80's? Now it's hardcore train until you die. Not that it's bad, it just felt great to get a good laugh in during my workout. I'm now feeling Totally Firm thanks to Denise.<br />
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When was the last time you dug out those workout tapes? I still have a few, some have gone to D.I. or Goodwill, but the classics remain. <br />
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<strong>GOAL: Find an oldie but a goodie today and feel the burn, get a good laugh in, and feel energized.</strong> If you don't have one I bet your local library does!<br />
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...Sweatin' to the Oldies anyone??Karihttp://www.blogger.com/profile/03267015142980258729noreply@blogger.com0