Where 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.
On to the motivation for staying FIT...
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.
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.
Showing posts with label Challenge. Show all posts
Showing posts with label Challenge. Show all posts
Monday, July 26, 2010
Monday, May 10, 2010
Motivation Monday
Can't leave Monday without some Motivation to kick off the week.
This morning I was up bright and early. I'm working really hard on getting my 7-8 hours of sleep in each night. It feels great to get just the right amount of sleep. Being on a regular schedule is so great for your body. It helps with your metabolism and can speed it up. Drinking 2-3 liters a day helps with that as well. My aim is for 2 liters now, and I'm getting there. (Bathroom stops are every 1/2 hour, feels like being pregnant all over again!)
I didn't just wake up early. I woke up, put on those workout clothes. Grabbed my Yoga mat, headed to my backyard, and enjoyed the perfect morning. I ran 10 laps around our yard (it's a good size yard), then I did walking lunges and a back leg lift on the way up. I did this across our lawn and back again. I didn't count, I just made it to the other side of the yard. If you have seen my yard, you know how long it is! I did 2 sets of 30 jumping jack, did LOTS of ab work. Did some butt work. 3 sets of 10 pushups and LOTS of water.
What a way to start the day.
GOAL: GET 7-8 HOURS OF SLEEP EVERY NIGHT AND GO TO SLEEP AND GET UP AT THE SAME TIME EVERYDAY. YOUR ENERGY LEVEL WILL INCREASE. THIS IS ONE ASPECT OF INCREASING YOUR METABOLISM.
CHALLENGE: You will NOT regret, EVER, getting a good workout in. You WILL regret NOT getting a workout in. Write this down and post it on your mirror so you see it every morning.
This morning I was up bright and early. I'm working really hard on getting my 7-8 hours of sleep in each night. It feels great to get just the right amount of sleep. Being on a regular schedule is so great for your body. It helps with your metabolism and can speed it up. Drinking 2-3 liters a day helps with that as well. My aim is for 2 liters now, and I'm getting there. (Bathroom stops are every 1/2 hour, feels like being pregnant all over again!)
I didn't just wake up early. I woke up, put on those workout clothes. Grabbed my Yoga mat, headed to my backyard, and enjoyed the perfect morning. I ran 10 laps around our yard (it's a good size yard), then I did walking lunges and a back leg lift on the way up. I did this across our lawn and back again. I didn't count, I just made it to the other side of the yard. If you have seen my yard, you know how long it is! I did 2 sets of 30 jumping jack, did LOTS of ab work. Did some butt work. 3 sets of 10 pushups and LOTS of water.
What a way to start the day.
GOAL: GET 7-8 HOURS OF SLEEP EVERY NIGHT AND GO TO SLEEP AND GET UP AT THE SAME TIME EVERYDAY. YOUR ENERGY LEVEL WILL INCREASE. THIS IS ONE ASPECT OF INCREASING YOUR METABOLISM.
CHALLENGE: You will NOT regret, EVER, getting a good workout in. You WILL regret NOT getting a workout in. Write this down and post it on your mirror so you see it every morning.
Tuesday, April 27, 2010
How Full?
Sometimes stopping yourself from eating a really delicious meal can take some extra self-control. How full do you feel after your meals?
Some say the best place to be is still slightly hungry to just feeling full. Did you know...it takes about 20 minutes for you to feel all that you've eaten? 20 minutes after you've finished your meal you'll begin to feel just right. Eating yourself to fullness or beyond will cause you to feel a lot of discomfort 20 minutes in the future.
I am NOT a fan of that over-full feeling. It feels yucky, heavy, and just unhealthy. I like to leave myself feeling just slightly like I could eat a few more spoonfulls. Stopping yourself from eating those spoonfulls will come with your ability to control you appetite.
One of my favorite teachers at SDSU was one a dietician. She said she wasn't very good at it because she would get frustrated and tell people to just "PUT THE FORK DOWN!" Her voice is in my head when I think, oh just another spoonfull. I have to laugh because it's true...just put the fork down. So simple, and yet sometimes so hard. But the results will show in your mood, energy, and satisfaction with your eating habits.
GOAL: Really learn to pay attention to your body. Listen to your stomach, listen to your muscles, listen to your heart. Being in tune with your body will let you know what is right for it. Discern between what you think you want and what your body really needs. This is a powerful tool.
Some say the best place to be is still slightly hungry to just feeling full. Did you know...it takes about 20 minutes for you to feel all that you've eaten? 20 minutes after you've finished your meal you'll begin to feel just right. Eating yourself to fullness or beyond will cause you to feel a lot of discomfort 20 minutes in the future.
I am NOT a fan of that over-full feeling. It feels yucky, heavy, and just unhealthy. I like to leave myself feeling just slightly like I could eat a few more spoonfulls. Stopping yourself from eating those spoonfulls will come with your ability to control you appetite.
One of my favorite teachers at SDSU was one a dietician. She said she wasn't very good at it because she would get frustrated and tell people to just "PUT THE FORK DOWN!" Her voice is in my head when I think, oh just another spoonfull. I have to laugh because it's true...just put the fork down. So simple, and yet sometimes so hard. But the results will show in your mood, energy, and satisfaction with your eating habits.
GOAL: Really learn to pay attention to your body. Listen to your stomach, listen to your muscles, listen to your heart. Being in tune with your body will let you know what is right for it. Discern between what you think you want and what your body really needs. This is a powerful tool.
Thursday, March 18, 2010
Workin' Out Old School
Buns of Steel and Sweatin' to the Oldies: classic workouts. Remember these? I still remember my mom sweatin' to the oldies. It was fun as a kid to join in, too. My kids join in with me now.
Workout videos have come a long way. No more leg warmers or body suits. Now it's, well, a lot of skin.
Workout videos have come a long way. No more leg warmers or body suits. Now it's, well, a lot of skin.
A few years ago I got Yourself Fitness for xBox. I still love it. You can up the intensity, you can set goals, it gives you a menu and the calorie breakdown, you can tell the game what equipment you have and it will incorporate it into the workout. There is also a meditation workout.
At the beginning of this year I picked up Jillian Michael's 30 day shred. If you think you are in great shape after you put this video in you won't think so. She knows how to create an intense workout. There are 3 workout levels and each level has 3 circuit workouts. They get progressively more difficult. For the first time in my life I had a six-pack. I'm not lying, you can ask my husband! (You have to keep up the workout to keep the ripped tummy.) Get this video and you will be shredded.
For those that are pregnant, I did a Pre-natal yoga workout video throughout both of my pregnancies. I was fortunate to be healthy enough to do this. The video I got also had a post-natal workout to do with your baby. If you can tolerate interesting music (like the boyfriend plays in the movie Serendipity), then I would recommend it. If not, I still recommend it, just turn off the music. It is so relaxing to do Yoga while pregnant and even when your not.
Did you know that you can also check out workout videos at the library? Sometimes it is impossible to get out of the house. Maybe you have a sick kid, maybe the weather is yucky, maybe you don't have a spare moment until 10PM-having a workout video on hand when those days come up will be helpful. Pop in the video, do the workout, and fulfill your fitness goals for the day.
Your goal today is put one in (go to the library and get one if you have to or borrow from a friend) and do it! I'd love to hear which one you did and if you would recommend it.
Your goal today is put one in (go to the library and get one if you have to or borrow from a friend) and do it! I'd love to hear which one you did and if you would recommend it.
There are so many videos out there. I'd love to hear what your favorite video workouts are.
Wednesday, March 17, 2010
Maintain Your Weight
On the way home from Newport I pulled out a book to read. It's called Nutrition for Sports and Exercise. When I had my husband pick it up for me, I didn't realize it was a textbook. I know at some point in my education I have read this book. In the car I found myself totally loving reading it all over again. Yes, you did read that right. I am enjoying reading a textbook, but I'm not all that weird. There's some really great things in there and has given me some great ideas to post about...like this one!
Have you ever wondered how many calories are right for you? Sure, the nutrition label says based on a 2,000 calorie diet, but is that really what your body needs?
There is a formula that will help you to determine what is the right amount for you.
EER=135.3 - (30.8 x AGE in yrs) + PA[(10.0 x weight in kg) + (934 x Height in m)] + 25
______________________________________________________________________
PA = sedentary 1.0, active 1.31, very active 1.56
sedentary: not active
active: about one hour of moderate activity a day
very active: about 2 hours of vigorous exercise a day
______________________________________________________________________
Formula to convert lbs to kg: lbs x 2.2 = kg
Example: 120 x 2.2 = 54.5
Formula to convert feet to meters: feet x 0.3048 = m
Example: 5.5 feet x 0.3048 = 1.68m
______________________________________________________________________
Isn't this good exercise for your brain?
Here is an example for the whole equation for a 30 year old who weighs 120 lbs and is active:
135.3 - (30.8 x 30) + 1.31[(10.0 x 54.5) + (934 x 1.68)] + 25 = 2006 calories to maintain weight
______________________________________________________________________
This will help you in your healthy weight goals and give you a better idea about how much to eat in a day. After completing the formula you want to determine if you are trying to maintain your weight, lose weight (eat less calories), or gain weight (eat more calories). Exercising your brain is important, too. After that equation, my brain needs a rest!
Now, go do something fun today! Rollerblade with your kids, bike to the grocery store or the dollar store. Keep doing 3 sets of 15 push-ups a day and 3 sets of 10 crunches- or other ab exercise. Have you noticed a difference, yet?
Have you ever wondered how many calories are right for you? Sure, the nutrition label says based on a 2,000 calorie diet, but is that really what your body needs?
There is a formula that will help you to determine what is the right amount for you.
EER=135.3 - (30.8 x AGE in yrs) + PA[(10.0 x weight in kg) + (934 x Height in m)] + 25
______________________________________________________________________
PA = sedentary 1.0, active 1.31, very active 1.56
sedentary: not active
active: about one hour of moderate activity a day
very active: about 2 hours of vigorous exercise a day
______________________________________________________________________
Formula to convert lbs to kg: lbs x 2.2 = kg
Example: 120 x 2.2 = 54.5
Formula to convert feet to meters: feet x 0.3048 = m
Example: 5.5 feet x 0.3048 = 1.68m
______________________________________________________________________
Isn't this good exercise for your brain?
Here is an example for the whole equation for a 30 year old who weighs 120 lbs and is active:
135.3 - (30.8 x 30) + 1.31[(10.0 x 54.5) + (934 x 1.68)] + 25 = 2006 calories to maintain weight
______________________________________________________________________
This will help you in your healthy weight goals and give you a better idea about how much to eat in a day. After completing the formula you want to determine if you are trying to maintain your weight, lose weight (eat less calories), or gain weight (eat more calories). Exercising your brain is important, too. After that equation, my brain needs a rest!
Now, go do something fun today! Rollerblade with your kids, bike to the grocery store or the dollar store. Keep doing 3 sets of 15 push-ups a day and 3 sets of 10 crunches- or other ab exercise. Have you noticed a difference, yet?
Wednesday, March 3, 2010
Challenge
Time to really get moving. I'm feeling a bug to be outside and enjoy all the nice weather we've been having. So, that's what I've planned for the day. Riding on my bike to the park with the children behind me in the trailer, again. They love it as much as I do!
**Are you doing an isometric exercise while you are reading this post?** (friendly reminder)
Didn't do a bike ride yesterday, try again today-weather permitting, of course.
Don't forget to drink your water! Try to drink 64 oz. of water throughout the day.
I go in and out of favorite exercises. Right now I'm really hooked on push-ups.
Right after you are done reading this post get down and do 15!
Modified or regular push-ups, both are great. If you are not able to do either, go to a wall and lean into it. Push away from the wall with both hands just as you would a push-up done on the ground. Yesterday I did 90 push-ups. I woke up with a wonderful soreness in my arms that can only be achieved by doing 90 push-ups. I spread it out during the day. 45 in the morning and 45 at night. I was really working hard on the last 10.
CHALLENGE: Do 3 sets of 15 push-ups. Can't do them all at one time? Spread them throughout the day. Can't do 15 at a time? Do 10. Start there and work yourself up.
Don't forget to breath out, exhale, as you lower yourself and breath in, inhale, on your way back up.
Keep proper form with your tummy tight so not to hurt your back. Make sure you look flat as a board throughout the whole exercise. Warm up before you begin by swing your arms, getting them warm to reduce risk of injury. Good luck! I'd love to hear how you did. Leave a comment to let us know.
**Are you doing an isometric exercise while you are reading this post?** (friendly reminder)
Didn't do a bike ride yesterday, try again today-weather permitting, of course.
Don't forget to drink your water! Try to drink 64 oz. of water throughout the day.
I go in and out of favorite exercises. Right now I'm really hooked on push-ups.
Right after you are done reading this post get down and do 15!
Modified or regular push-ups, both are great. If you are not able to do either, go to a wall and lean into it. Push away from the wall with both hands just as you would a push-up done on the ground. Yesterday I did 90 push-ups. I woke up with a wonderful soreness in my arms that can only be achieved by doing 90 push-ups. I spread it out during the day. 45 in the morning and 45 at night. I was really working hard on the last 10.
CHALLENGE: Do 3 sets of 15 push-ups. Can't do them all at one time? Spread them throughout the day. Can't do 15 at a time? Do 10. Start there and work yourself up.
Don't forget to breath out, exhale, as you lower yourself and breath in, inhale, on your way back up.
Keep proper form with your tummy tight so not to hurt your back. Make sure you look flat as a board throughout the whole exercise. Warm up before you begin by swing your arms, getting them warm to reduce risk of injury. Good luck! I'd love to hear how you did. Leave a comment to let us know.
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