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 Goals. Show all posts
Showing posts with label Goals. Show all posts
Monday, July 26, 2010
Tuesday, July 6, 2010
Denise Austin
Last 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.
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.
GOAL: Find an oldie but a goodie today and feel the burn, get a good laugh in, and feel energized. If you don't have one I bet your local library does!
...Sweatin' to the Oldies anyone??
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.
GOAL: Find an oldie but a goodie today and feel the burn, get a good laugh in, and feel energized. If you don't have one I bet your local library does!
...Sweatin' to the Oldies anyone??
Friday, June 25, 2010
Summer Fun
It's blazing hot outside maybe you have humidity along with it, maybe you don't. Either way, it can be hard to get outside and do some cardio when it's mega degrees outside. No fear, pool time is here! The pool can give you a fantastic workout.
Over at one of my favorite ever sites for everything fitness: Fitness Magazine, they have pool workouts for beginner, intermediate, and advanced. You'll love it!
As I've said before, I don't own a gym membership, so I have to be very creative when it comes to FITting it in and knowing that I got a great workout. My community I live in has a pool they allow for lane swimming from 6AM-8AM. It's a great way to start your day feeling refreshed and energized to run around crazy with the kids all day spending quality time with them during these summer months.
Get your pool workout on! Let me know if you have a pool workout that you love to do. I'll probably try it!
GOAL: At least once this summer do a pool workout. Start it early in the summer because you never know...you might get hooked!
Over at one of my favorite ever sites for everything fitness: Fitness Magazine, they have pool workouts for beginner, intermediate, and advanced. You'll love it!
As I've said before, I don't own a gym membership, so I have to be very creative when it comes to FITting it in and knowing that I got a great workout. My community I live in has a pool they allow for lane swimming from 6AM-8AM. It's a great way to start your day feeling refreshed and energized to run around crazy with the kids all day spending quality time with them during these summer months.
Get your pool workout on! Let me know if you have a pool workout that you love to do. I'll probably try it!
GOAL: At least once this summer do a pool workout. Start it early in the summer because you never know...you might get hooked!
Tuesday, June 22, 2010
Back from Vacation!
So, I'm back from my awesome vacation jam packed with everything you can think of. It's been too long, and I've missed writing about FITness and nutrition. So for my post today it's going to be about FITting it in while on vacation.
My vacation consisted of swimming, camping, canyoneering, hiking, walking at the zoo/museum, and running around having all sorts of fun with family we don't get to see very often. It was a tough trip to pack for with all of those activities going on.
When you go on vacation this summer:
* Do something to keep you moving for at least 30 minutes everyday
* Keep careful track of what you are eating. Don't go overboard. Just because you are on vacation it does not mean to indulge in foods you wouldn't at home. Keep you meals as close to your home meals as possible.
* Get the rest of your vacation family and friends to do something active everyday as well.
I'm so glad to be back and can't wait to keep the information coming to you!
GOAL TODAY: 30 push-ups, heart rate up for at least 30 minutes, and 3 sets of 10 dumbell curls with 3-5 pound hand weights.
My vacation consisted of swimming, camping, canyoneering, hiking, walking at the zoo/museum, and running around having all sorts of fun with family we don't get to see very often. It was a tough trip to pack for with all of those activities going on.
When you go on vacation this summer:
* Do something to keep you moving for at least 30 minutes everyday
* Keep careful track of what you are eating. Don't go overboard. Just because you are on vacation it does not mean to indulge in foods you wouldn't at home. Keep you meals as close to your home meals as possible.
* Get the rest of your vacation family and friends to do something active everyday as well.
I'm so glad to be back and can't wait to keep the information coming to you!
GOAL TODAY: 30 push-ups, heart rate up for at least 30 minutes, and 3 sets of 10 dumbell curls with 3-5 pound hand weights.
Thursday, May 27, 2010
Falling Off the Bandwagon
EVERYONE, and I do mean everyone, has fallen off the bandwagon a time or two.
Don't let one binge day ruin the next one. It causes a downward spiral. Re-committ that night and the next morning.
Some steps to stop at ONE DAY ONLY:
1. Fill up your favorite water bottle (everyone should have a favorite for this purpose!) with ice and water. Place it next to your bed as you go to bed. Drink some before bed and it will be there still cold when you wake up in the morning. It is a good reminder to consistently put what your body NEEDS into it.
2. Keep the fridge filled with fresh fruits/veggies. If you need to cut some fruits/veggies up for easy grabbing, DO IT! Isn't that why we automatically reached for pre-packaged food-because it's easy? Pre-package your fruits/veggies and grab those instead. You'll thank yourself as you hit the sack that night.
3. Write down a workout routine as you fall asleep and do it first thing in the morning. Or put a workout DVD in the machine set up to go for the first thing in the morning. Either way, do it first thing in the morning after a bad day-it will prevent it from happening the next day.
4. Have some self-control issues with the junk food? JUST DON'T BUY IT!!! Cookies can be made at home for cheaper, more fun with kids, and healthier. There are tons of recipes out there for a healthier way to make these goodies. (When I get around to it, I'll post some on my RECIPES page!) Chips are another item that NEVER hit my grocery list. I know that I can't stop when I start. Even at a get together or party I avoid at all costs the chip tray. I go for the fruit tray instead.
These simple, easy guidelines will help you back on the bandwagon and stay there for good! Only you know what your weaknesses are. You have to find a way around them and develop self-control.
Don't let one binge day ruin the next one. It causes a downward spiral. Re-committ that night and the next morning.
Some steps to stop at ONE DAY ONLY:
1. Fill up your favorite water bottle (everyone should have a favorite for this purpose!) with ice and water. Place it next to your bed as you go to bed. Drink some before bed and it will be there still cold when you wake up in the morning. It is a good reminder to consistently put what your body NEEDS into it.
2. Keep the fridge filled with fresh fruits/veggies. If you need to cut some fruits/veggies up for easy grabbing, DO IT! Isn't that why we automatically reached for pre-packaged food-because it's easy? Pre-package your fruits/veggies and grab those instead. You'll thank yourself as you hit the sack that night.
3. Write down a workout routine as you fall asleep and do it first thing in the morning. Or put a workout DVD in the machine set up to go for the first thing in the morning. Either way, do it first thing in the morning after a bad day-it will prevent it from happening the next day.
4. Have some self-control issues with the junk food? JUST DON'T BUY IT!!! Cookies can be made at home for cheaper, more fun with kids, and healthier. There are tons of recipes out there for a healthier way to make these goodies. (When I get around to it, I'll post some on my RECIPES page!) Chips are another item that NEVER hit my grocery list. I know that I can't stop when I start. Even at a get together or party I avoid at all costs the chip tray. I go for the fruit tray instead.
These simple, easy guidelines will help you back on the bandwagon and stay there for good! Only you know what your weaknesses are. You have to find a way around them and develop self-control.
Wednesday, May 19, 2010
Take time to Breath
Stress is no help to managing or losing weight. Take time each day to focus on breathing and clearing your mind. If you are like me and have kids begging for your attention every second of the day, this time can be hard to find. Focus on deep breathing and letting all of your "to do lists" running through your head rest for a few minutes.
Notice how your body relaxes and when you are done with this meditation/deep breathing you will feel invigorated to tackle that "to do list" with a renewed energy.
This practice is good for mind, body,and spirit. All 3 working together for the benefit of you and it only take a few minutes each day. Your ability to focus will become sharper. Decreasing stress will help to increase your metabolism. Right when you get out of bed, early in the afternoon, or just before bed are great times to practice relaxation.
GOAL: TAKE A FEW MINUTES TODAY TO PRACTICE DEEP BREATHING. IN FACT, WHAT ARE YOU STILL SITTING HERE FOR? GO DEEP BREATH, RELAX, AND MEDITAE.
Notice how your body relaxes and when you are done with this meditation/deep breathing you will feel invigorated to tackle that "to do list" with a renewed energy.
This practice is good for mind, body,and spirit. All 3 working together for the benefit of you and it only take a few minutes each day. Your ability to focus will become sharper. Decreasing stress will help to increase your metabolism. Right when you get out of bed, early in the afternoon, or just before bed are great times to practice relaxation.
GOAL: TAKE A FEW MINUTES TODAY TO PRACTICE DEEP BREATHING. IN FACT, WHAT ARE YOU STILL SITTING HERE FOR? GO DEEP BREATH, RELAX, AND MEDITAE.
Monday, May 17, 2010
Motivation Monday
Motivation Monday is all about getting you motivated to eat more fruits and vegetables.
The articles link above is chalk full of wonderful ways to get your recommended amount of fruits and vegetables each day. The article contains a chart with the recommendation based on age. For my age I need 2.5 cups of vegetables and 2 cups of fruit per day.
I think I do pretty well when they defined one piece of fruit as 1 cup. I eat 1-2 bananas a day and sometimes an apple on top of that. Strawberries and grapes are a plenty at our house and are "eat what you want when you want" type of deal. It's great because the girls reach into the fridge, pull out the grapes they want and eat away. It makes an easy side to lunch/dinner/and a great snack.
In the veggie area I try to have at least 1/2 a cup with each dinner, cut up cucumber at lunch to eat, add green peppers to dinner or cut up zucchini. Last night I grilled up some zucchini and enjoyed about a cup of that. I eat celery with PB for snack and add lettuce to sandwiches or make a little salad to go with dinner or lunch.
Visit a Farmer's Market or your local produce store that you love and buy what you eat in a week so nothing goes bad. Cut it up, wash it, store it properly and you will find that getting your fruits and vegetables in everyday can be a breeze. It is definitely a way of life and takes some time to get in the habit of it.
An example of my routine: Every Wednesday is double ad day at Sprouts. It's a great day to go to get last weeks deals and the new deals. I can load up my cart with a head of lettus or two, cucumbers, zucchini, bananas, grapes, oranges, strawberries, and whatever else I think we will need for a full week for a family of 4. When I get home I immediately wash everything and store it properly so it lasts. Sometimes I freeze it in small portions to pull out when needed. (Strawberries for smoothies is a good example of this. I go to a different produce store when time permits and buy 3 lbs. of strawberries for $1. I freeze 2 lbs. and the family eats the other lb. in the next few days.) Celery is washed, cut, and stored in a container for easy snacks and chopping for dinners. Grapes are taken off the stems, washed, and stored in an open zip-lock bag. Lettuce/spinach is washed, spun/dried, and stored wrapped in paper towels in an open ziplock bag to keep it crisp.
GOAL: GET IN YOUR RECOMMENDED AMOUNT OF FRUITS AND VEGGIES EACH DAY. NOTICE HOW GREAT YOU FEEL ABOUT YOURSELF WHEN YOU DO THIS.
The articles link above is chalk full of wonderful ways to get your recommended amount of fruits and vegetables each day. The article contains a chart with the recommendation based on age. For my age I need 2.5 cups of vegetables and 2 cups of fruit per day.
I think I do pretty well when they defined one piece of fruit as 1 cup. I eat 1-2 bananas a day and sometimes an apple on top of that. Strawberries and grapes are a plenty at our house and are "eat what you want when you want" type of deal. It's great because the girls reach into the fridge, pull out the grapes they want and eat away. It makes an easy side to lunch/dinner/and a great snack.
In the veggie area I try to have at least 1/2 a cup with each dinner, cut up cucumber at lunch to eat, add green peppers to dinner or cut up zucchini. Last night I grilled up some zucchini and enjoyed about a cup of that. I eat celery with PB for snack and add lettuce to sandwiches or make a little salad to go with dinner or lunch.
Visit a Farmer's Market or your local produce store that you love and buy what you eat in a week so nothing goes bad. Cut it up, wash it, store it properly and you will find that getting your fruits and vegetables in everyday can be a breeze. It is definitely a way of life and takes some time to get in the habit of it.
An example of my routine: Every Wednesday is double ad day at Sprouts. It's a great day to go to get last weeks deals and the new deals. I can load up my cart with a head of lettus or two, cucumbers, zucchini, bananas, grapes, oranges, strawberries, and whatever else I think we will need for a full week for a family of 4. When I get home I immediately wash everything and store it properly so it lasts. Sometimes I freeze it in small portions to pull out when needed. (Strawberries for smoothies is a good example of this. I go to a different produce store when time permits and buy 3 lbs. of strawberries for $1. I freeze 2 lbs. and the family eats the other lb. in the next few days.) Celery is washed, cut, and stored in a container for easy snacks and chopping for dinners. Grapes are taken off the stems, washed, and stored in an open zip-lock bag. Lettuce/spinach is washed, spun/dried, and stored wrapped in paper towels in an open ziplock bag to keep it crisp.
GOAL: GET IN YOUR RECOMMENDED AMOUNT OF FRUITS AND VEGGIES EACH DAY. NOTICE HOW GREAT YOU FEEL ABOUT YOURSELF WHEN YOU DO THIS.
Thursday, May 13, 2010
Quick Tip
When the sweet-tooth hits
Make an allowance in your daily calorie intake for a little treat. 160 calories will give you 6 hershey kisses or 1/2 cup of Dreyer's Grand Mint Chocolate Chip ice cream. (fitnessmagazine.com)
Also, if you are on Twitter you can tweet to Connie Diekman, R.D. and director of nutrition at Washington University in St. Louis. She will send you healthy alternatives. THAT'S a COOL tip!
Find something else to do. Take a walk around the block, drink water, grab a piece of fruit.
Finally, swimsuit season is upon us. Picture yourself in a swimsuit or find a picture of yourself and remind yourself quickly of what you want more. Healthy, FIT body OR the candy?
GOAL: Practice your self-control and get your sweet tooth under control.
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, May 4, 2010
FITting it in TIP
So here's a little way to FIT it in when your short on time or on the go:
If you're running all over the house do it literally! I do this all the time. Up and down the stairs and one room to the other. Sneak in burning those few calories. When you're trying to get more than only you out of the house it can be challenging to get shoes, keys, purse,...don't for get the wallet, what purse was that in again? RUN literally!
Take the stairs 2 at a time. I do this up and down. One day I'm going to be knocked out at the bottom of them, but for now it's workin' for me!
This might be a little crazy, but I am so here goes: do alternating lunges throughout your house. Yep, that's what I do on occasion. Windows open and everything.
When you're on the phone: are you sitting, standing, doing nothing? That's not possible for me. I'm costantly doing something. Whether it is picking toys up and putting them away, wall sits, lunges, squats-I'm FITting it in.
GOAL: Choose a couple of these. Your family might think you've gone mad, but they'll get used to it. Mine has!
If you're running all over the house do it literally! I do this all the time. Up and down the stairs and one room to the other. Sneak in burning those few calories. When you're trying to get more than only you out of the house it can be challenging to get shoes, keys, purse,...don't for get the wallet, what purse was that in again? RUN literally!
Take the stairs 2 at a time. I do this up and down. One day I'm going to be knocked out at the bottom of them, but for now it's workin' for me!
This might be a little crazy, but I am so here goes: do alternating lunges throughout your house. Yep, that's what I do on occasion. Windows open and everything.
When you're on the phone: are you sitting, standing, doing nothing? That's not possible for me. I'm costantly doing something. Whether it is picking toys up and putting them away, wall sits, lunges, squats-I'm FITting it in.
GOAL: Choose a couple of these. Your family might think you've gone mad, but they'll get used to it. Mine has!
Monday, May 3, 2010
Motivation Monday
I'm back with a little Motivtion to keep on FITting it in this week!
Nothing motivates better than swimsuit season, right people?! The thought of going to the pool all summer long in that swimsuit can make a person cringe. Here's what you are going to do this week: HANG UP THAT SWIMSUIT IN YOUR CLOSET SO YOU KEEP ON SEEING IT. This will force you to make time to FIT it in.
You've got about a month before pool season is in full swing! In 4 weeks of hard core FITting it in, you will look stunning at the pool. One of the best compliments I have gotten happened in my bathing suit. I was at the pool where I take my kids daily during the summer and another lady I knew there said, "You have a body of a model!" You too can get compliments like that if you FIT it in. I don't mention that because I necessarily think so, but it did make my day..well, summer!!
When I get my Fitness Magazine or SELF magazine or any other magazine I subscribe to, I rip out the workout they provide and do them. I keep the ones I like and toss the others. Below are links to the workout I've enjoyed the most:
Get a WOW Booty Now
Love you Lower Body
Boost Energy, Blast Fat!
Firm Flat Abs Fast!
Just a few of the 50 workouts I have covering my desk! I love them and I think you will too.
GOAL: Pick one of these and do it today! Most of them consist of 5 moves and 8-15 reps each. You DO have time for that!
Nothing motivates better than swimsuit season, right people?! The thought of going to the pool all summer long in that swimsuit can make a person cringe. Here's what you are going to do this week: HANG UP THAT SWIMSUIT IN YOUR CLOSET SO YOU KEEP ON SEEING IT. This will force you to make time to FIT it in.
You've got about a month before pool season is in full swing! In 4 weeks of hard core FITting it in, you will look stunning at the pool. One of the best compliments I have gotten happened in my bathing suit. I was at the pool where I take my kids daily during the summer and another lady I knew there said, "You have a body of a model!" You too can get compliments like that if you FIT it in. I don't mention that because I necessarily think so, but it did make my day..well, summer!!
When I get my Fitness Magazine or SELF magazine or any other magazine I subscribe to, I rip out the workout they provide and do them. I keep the ones I like and toss the others. Below are links to the workout I've enjoyed the most:
Get a WOW Booty Now
Love you Lower Body
Boost Energy, Blast Fat!
Firm Flat Abs Fast!
Just a few of the 50 workouts I have covering my desk! I love them and I think you will too.
GOAL: Pick one of these and do it today! Most of them consist of 5 moves and 8-15 reps each. You DO have time for that!
Friday, April 30, 2010
Seriously GOOD!
A while ago I went out and purchased (well, sort of, I got them free after using coupons on the sale!) the new Yoplait Smoothies. I got a couple Strawberry Banana and a couple Triple Berry.
I've waited WAY too long to try these, but I was waiting for my husband to join me in the taste test.
Today was the day and the verdict: SERIOUSLY GOOD! It tasted like a dream. You can taste the little frozen yogurt pieces and the real fruit was perfectly scrumptious.
Each serving has just 70 Calories, 1.5g of fat, 14g of carbohydrates, and 2g of protein. Each package contains 2 servings. We split ours up 4 ways this morning because each of the kids wanted to try some too. They drank it right down and loved it as well.
Print coupons here to go out and get your Yoplait Smoothies today! The coupon is $1.25 off one and you can print 2 coupons. They expire 6/25/2010 so you have a little while to use them.
After you try them, come back here and let me know what you think and what your favorite flavor was. There is also a Mango flavor, but my store did not have it when I went there.
GOAL FOR THE WEEKEND: If you have good weather spend your time outdoors this weekend. Take a brisk walk with hand weights, go for a bike ride, go for a swim (brrr still for me!), go hiking, jumprope, hoola hoop. Whatever you do involve family and friends and stay motivated to keep moving throughout the weekend!
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.
Monday, April 26, 2010
Motivation Monday
How many times have you gotten really motivated to get fit, eat healthy, and make it last this time?
Countless times, right?
That's why I do motivation Monday. Often after one week, the motivation level decreases and you fall off your motivation high. Not with this blog! I'll keep you motivated and keep you on your quest for the fit, healthy life you want!
Setting goals is key. See this previous post for goal setting.
Repeating to yourself each morning your goals for the day will change your attitude to this is what I have to do to this is what I WANT to do!
Like I've said in previous posts as well, WRITE it down! Write down your goals and how you plan to achieve them. Write a food journal, write down WHY you want to have a fit, healthy life. Look at your Fit, Healthy Life Journal daily: once when you wake up and once before you go to bed.
Doing these things for one week, then another, and another will make it pure habit. You and your body will love yourself for it.
For me, a healthy lifestyle is a work in progress all the time. Sure it becomes habit, but you have to continue to be conscious of it always.
Countless times, right?
That's why I do motivation Monday. Often after one week, the motivation level decreases and you fall off your motivation high. Not with this blog! I'll keep you motivated and keep you on your quest for the fit, healthy life you want!
Setting goals is key. See this previous post for goal setting.
Repeating to yourself each morning your goals for the day will change your attitude to this is what I have to do to this is what I WANT to do!
Like I've said in previous posts as well, WRITE it down! Write down your goals and how you plan to achieve them. Write a food journal, write down WHY you want to have a fit, healthy life. Look at your Fit, Healthy Life Journal daily: once when you wake up and once before you go to bed.
Doing these things for one week, then another, and another will make it pure habit. You and your body will love yourself for it.
For me, a healthy lifestyle is a work in progress all the time. Sure it becomes habit, but you have to continue to be conscious of it always.
Friday, April 23, 2010
Strength Training: You NEED It!
Strength training is very important for your body. Here's why:
1. It helps prevent bone and muscle loss.
2. It makes you stronger and fitter.
3. It helps you develop better body mechanics.
4. Plays a role in disease prevention.
5. Boosts energy levels and improves your mood.
6. It means more calories burned.
How does it do all that?:
1. Strength training adds muscle and helps to prevent bone loss because of the strength you are adding to your joints and to your whole skeleton.
2. Doing isometric and istonic strength training you are providing your muscles with two different types of strength. For example: When I had my second child she loved to be held always. I noticed that my left arm began getting so much stronger than my right arm. I was holding her in the same position for long lengths of time (isometric exercise). When I did strength training at the gym I noticed that my right arm could do so many more reps than my left arm (isometric exercise). My arms were being trained (or worked out) in 2 different ways. Both are important and both will improve your strength and fitness. You will have toned arms and you will have more strength therefore, you will be and feel fitter.
3. Having toned muscles leads to better balance and coordination. Squats and lunges are great strength moves to develop and maintain balance and coordination even as you age.
4. Diseases such as arthritis and osteoperosis can be somewhat relieved and made better, or with osteoperosis start to be reversed, through strength training.
5. As with all exercise, endorphines are released when you exercise that make you feel good. Strength training has been shown to also improve your sleep, can be an anti-depressant, and improve your all around mood or quality of life. If it makes you feel good and it is good for you, why not do it?!
6. Lean muscle burns calories even when you are at rest. Here's to burning more calories and not having to do anything, right? Well, you still have to keep up your strength training to keep burning those calories. It is a great way to jumpstart your metabolism.
GOAL: Start a strength training program and begin to see the transformation in your shape, your muscle tone, and your overall quality of life.
1. It helps prevent bone and muscle loss.
2. It makes you stronger and fitter.
3. It helps you develop better body mechanics.
4. Plays a role in disease prevention.
5. Boosts energy levels and improves your mood.
6. It means more calories burned.
How does it do all that?:
1. Strength training adds muscle and helps to prevent bone loss because of the strength you are adding to your joints and to your whole skeleton.
2. Doing isometric and istonic strength training you are providing your muscles with two different types of strength. For example: When I had my second child she loved to be held always. I noticed that my left arm began getting so much stronger than my right arm. I was holding her in the same position for long lengths of time (isometric exercise). When I did strength training at the gym I noticed that my right arm could do so many more reps than my left arm (isometric exercise). My arms were being trained (or worked out) in 2 different ways. Both are important and both will improve your strength and fitness. You will have toned arms and you will have more strength therefore, you will be and feel fitter.
3. Having toned muscles leads to better balance and coordination. Squats and lunges are great strength moves to develop and maintain balance and coordination even as you age.
4. Diseases such as arthritis and osteoperosis can be somewhat relieved and made better, or with osteoperosis start to be reversed, through strength training.
5. As with all exercise, endorphines are released when you exercise that make you feel good. Strength training has been shown to also improve your sleep, can be an anti-depressant, and improve your all around mood or quality of life. If it makes you feel good and it is good for you, why not do it?!
6. Lean muscle burns calories even when you are at rest. Here's to burning more calories and not having to do anything, right? Well, you still have to keep up your strength training to keep burning those calories. It is a great way to jumpstart your metabolism.
GOAL: Start a strength training program and begin to see the transformation in your shape, your muscle tone, and your overall quality of life.
Thursday, April 22, 2010
Fast Food Decisions
Summer break is only about a month away and that means traveling and taking kids to play areas to beat the heat. That also means fast food on the road and for a "get away afternoon" with the kiddos.
Fast food is a tricky thing because most of it really is not good for you. Here is a website that will help you make good decisions for yourself and your family while you are out.
Health Check Systems is a website that lists nutritional information from variety of restaurants. Keep the items you like in mind and find out what you are really eating. You might change your mind about your choice and you can try something new.
Another site has different restaurants including Noodles & Company, (I recommend the small Chinese Chop Salad-seriously good.) Baja Fresh, Panera Bread, Potbelly Sandwich Works, and other fast food joints.
Healthy Dining Finder will list the top healthiest menu items to choose from. You can search restaurants by your zip code and price, or search for a specific restaurant. Very useful if you know where you are going and want to plan your meal ahead of time. This is a good idea to avoid making last minute unhealthy choices.
Be wise in your choices. If you are going on a drive and you can get there in a day, you might want to make sandwiches at home, cut up some fruit, throw in some water, perhaps a snack bar or fruit leather instead of stopping to eat. You will not only save time, money, but also your health!
GOAL: Go to one or all of these links, find the restaurants you most requently visit and write down what meal you will eat there from now on based on a healthier choice. Keep this list in your purse or car for easy reference.
Fast food is a tricky thing because most of it really is not good for you. Here is a website that will help you make good decisions for yourself and your family while you are out.
Health Check Systems is a website that lists nutritional information from variety of restaurants. Keep the items you like in mind and find out what you are really eating. You might change your mind about your choice and you can try something new.
Another site has different restaurants including Noodles & Company, (I recommend the small Chinese Chop Salad-seriously good.) Baja Fresh, Panera Bread, Potbelly Sandwich Works, and other fast food joints.
Healthy Dining Finder will list the top healthiest menu items to choose from. You can search restaurants by your zip code and price, or search for a specific restaurant. Very useful if you know where you are going and want to plan your meal ahead of time. This is a good idea to avoid making last minute unhealthy choices.
Be wise in your choices. If you are going on a drive and you can get there in a day, you might want to make sandwiches at home, cut up some fruit, throw in some water, perhaps a snack bar or fruit leather instead of stopping to eat. You will not only save time, money, but also your health!
GOAL: Go to one or all of these links, find the restaurants you most requently visit and write down what meal you will eat there from now on based on a healthier choice. Keep this list in your purse or car for easy reference.
Wednesday, April 21, 2010
Spring Food Goodness
Yummy fruits and veggies are plentiful this spring. Healthy spring foods that are low in calories and packed with nutrients can be a satisfying snack as well.
Apricots, artichokes, bananas, asparagus, carrots, magos, papayas, pineapples, and strawberries all equal yumminess in my book. A few weeks ago I received a pineapple in my Bountiful Basket that was very delicious. (According to my kids and husband. I am not a pineapple lover, but I did try it. My tastebuds to not enjoy pineapple.)
How do you tell if a pineapple is ripe? Look at all the 'eyes' as the hexagons are called. If they are the same size it is ripe. You can also pull the very inner leaves at the top and if they come out easily, it is ripe. Color does not matter. (Thanks for the tip from my Aunts!)
Making fruit a dessert by putting a little yogurt with it and maybe some granola. I'm a granola lover! Sprouts has some great varieties to choose from. Perhaps you would rather put a little dalop of whip cream, but be careful which brands you buy as it can be packed with cholesterol.
A fruit and/or vegetable is on our dinner table 99% of the time. Right now looks for those amazingly yummy looking fruits and veggies.
GOAL: Go for a walk tonight after dinner or right after breakfast in the morning. It will energize you and either be a good ending to a day or a great start to another day.
Apricots, artichokes, bananas, asparagus, carrots, magos, papayas, pineapples, and strawberries all equal yumminess in my book. A few weeks ago I received a pineapple in my Bountiful Basket that was very delicious. (According to my kids and husband. I am not a pineapple lover, but I did try it. My tastebuds to not enjoy pineapple.)
How do you tell if a pineapple is ripe? Look at all the 'eyes' as the hexagons are called. If they are the same size it is ripe. You can also pull the very inner leaves at the top and if they come out easily, it is ripe. Color does not matter. (Thanks for the tip from my Aunts!)
Making fruit a dessert by putting a little yogurt with it and maybe some granola. I'm a granola lover! Sprouts has some great varieties to choose from. Perhaps you would rather put a little dalop of whip cream, but be careful which brands you buy as it can be packed with cholesterol.
A fruit and/or vegetable is on our dinner table 99% of the time. Right now looks for those amazingly yummy looking fruits and veggies.
GOAL: Go for a walk tonight after dinner or right after breakfast in the morning. It will energize you and either be a good ending to a day or a great start to another day.
Thursday, April 15, 2010
Importance of Water
We've all heard of the guidline: drink 8 glasses of water a day. Are you doing it? I have a Nalgene bottle 
(or 10) and my goal is to drink 2 full Nalgenes (64 oz.) of water everyday. I do better some days than others, but I try to get close.
Water does a lot to keep our body in proper working order. It transports nutrients, provides structure and protection, helps in chemical reactions, and it is also important to regulate body temperature.
Blood is 90% water and carries oxygen and other substances and nutrients to areas of the body that need it. It also takes waste products away and gets them out of the body. As we exercise our need for oxygen increases-we all know that, right? That is why water is important: it transports oxygen through the body.
Muscle is 75% water and bone is 25% water: water is EVERYWHERE! It acts as a cleanser, lubricant, and a protector (like in your eyeballs and spinal cord). Water helps to puff up cells, too. Makes our skin (the cells that make up our skin) look healthy, glowing, and tight. That's reason alone to drink water, right ladies?
When we exercise tons of chemical reactions are taking place to give our muscles the energy they need to keep on working. The chemical reactions are quite complex, but just know that without water, they wouldn't be able to happen. We would run out of energy very quickly! It also aides in eliminating the acid that builds up during exercise and gives us the ability to keep exercising.
When we exercise we sweat (although I rarely sweat tons-my body is ALWAYS and FOREVER COLD!)and the water helps to keep our body cool. Sweating is essential in cooling the body, it is heat leaving the body. I'm always cold, therefore my body does not have need to sweat as much. I could be in the middle of a huge hill while cycling working my guts out (almost literally) and get goosebumps because I'm cold. Go figure!
GOAL: DRINK 64 OZ. OF WATER TODAY AND EVERYDAY. NOTICE THE DIFFERENCE IN YOUR SKIN, YOUR ENERGY, AND YOUR ABILITY TO EXERCISE LONGER AND HARDER!
(or 10) and my goal is to drink 2 full Nalgenes (64 oz.) of water everyday. I do better some days than others, but I try to get close. Water does a lot to keep our body in proper working order. It transports nutrients, provides structure and protection, helps in chemical reactions, and it is also important to regulate body temperature.
Blood is 90% water and carries oxygen and other substances and nutrients to areas of the body that need it. It also takes waste products away and gets them out of the body. As we exercise our need for oxygen increases-we all know that, right? That is why water is important: it transports oxygen through the body.
Muscle is 75% water and bone is 25% water: water is EVERYWHERE! It acts as a cleanser, lubricant, and a protector (like in your eyeballs and spinal cord). Water helps to puff up cells, too. Makes our skin (the cells that make up our skin) look healthy, glowing, and tight. That's reason alone to drink water, right ladies?
When we exercise tons of chemical reactions are taking place to give our muscles the energy they need to keep on working. The chemical reactions are quite complex, but just know that without water, they wouldn't be able to happen. We would run out of energy very quickly! It also aides in eliminating the acid that builds up during exercise and gives us the ability to keep exercising.
When we exercise we sweat (although I rarely sweat tons-my body is ALWAYS and FOREVER COLD!)and the water helps to keep our body cool. Sweating is essential in cooling the body, it is heat leaving the body. I'm always cold, therefore my body does not have need to sweat as much. I could be in the middle of a huge hill while cycling working my guts out (almost literally) and get goosebumps because I'm cold. Go figure!
GOAL: DRINK 64 OZ. OF WATER TODAY AND EVERYDAY. NOTICE THE DIFFERENCE IN YOUR SKIN, YOUR ENERGY, AND YOUR ABILITY TO EXERCISE LONGER AND HARDER!
Monday, April 12, 2010
Motivation Monday
It's Monday again! Time to get your pumped up for another week of FITness.
How long have you done the same routine? Are you getting bored with it? You are more likely to stay motivated if you switch it up a bit. Don't go into the new "routine" blindly. Still have a plan, just make multiple plans. Rotate through them to keep you excited and energized and of course motivated to keep finding time to FIT it in.
Pick a different cardio option: running, walking on an incline or faster, bike. If you go to a gym, try a new weight machine, or new weight training routine.
One of my favorite things to do at a gym is trying new classes. Different instructors teach differently and attending different classes get you excited to try something new.
Perhaps you don't attend a gym, switch up your scenery. If you do only videos, move your workout outside. Join a group that works out outside.
Just last Thursday I was at a park and a bunch, I mean a WHOLE LOT, of people came out to do yoga, running group, and walking group. I even saw at a different park a group of just 3 moms and their kids doing exercises together with just a few pieces of equipment.
It doesn't take much to switch it up. Find out what works for you and let us know how you switched up your "routine" to work for you!
Now get down and give me 20. 20 squats that is! Then do 2 more sets throughout the day.
How long have you done the same routine? Are you getting bored with it? You are more likely to stay motivated if you switch it up a bit. Don't go into the new "routine" blindly. Still have a plan, just make multiple plans. Rotate through them to keep you excited and energized and of course motivated to keep finding time to FIT it in.
Pick a different cardio option: running, walking on an incline or faster, bike. If you go to a gym, try a new weight machine, or new weight training routine.
One of my favorite things to do at a gym is trying new classes. Different instructors teach differently and attending different classes get you excited to try something new.
Perhaps you don't attend a gym, switch up your scenery. If you do only videos, move your workout outside. Join a group that works out outside.
Just last Thursday I was at a park and a bunch, I mean a WHOLE LOT, of people came out to do yoga, running group, and walking group. I even saw at a different park a group of just 3 moms and their kids doing exercises together with just a few pieces of equipment.
It doesn't take much to switch it up. Find out what works for you and let us know how you switched up your "routine" to work for you!
Now get down and give me 20. 20 squats that is! Then do 2 more sets throughout the day.
Monday, April 5, 2010
Motivation Monday
SETTING GOALS
Setting small goals is essential in working toward an end goal. If you do not set small goals you may get overwhelmed and give up on the whole making it all the way thing.
Once you make smaller goals that build upon one another towards your end goal you need to learn to be flexible. Certainly make deadlines and when you make those you will feel great. If you for one reason or another cannot make those goals pay attention to how you respond. Continue to be positive and work until you do make your goal.
Make sure your goals are realistic. Be real about yourself. If you create goals that are unrealistic, like I'm going to run 3 miles tomorrow even though I haven't run in 5 years, or ever, you are not going to succeed and you will get discouraged quickly.
I am all about the lists and setting goals and feel satisfaction when I can cross something off. It makes me feel productive and worthwhile. I suggest getting a little pocket notebook and writing things down as you think of them. We all know things come and go from our busy minds so quickly. Of course I also have little rewards when I've accomplished a goal of mine. Who doesn't love a little pampering, time alone, or something new to encourage them to keep going towards a goal?
I have an end goal to run a 1/2 marathon and the end date is next spring. My little goals consist of working out everyday. Running a certain amount of miles each week along with cross training. Obviously they are more detailed than that, but you get the idea. I'm giving myself some time and in the meantime working on goals I KNOW I can accomplish in the meantime.
Remeber you GOAL for this week? Start tomorrow if you didn't today. Drop me a note, I'm curious to know how you like it. Leave a comment and encourage someone else!
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