Today was the day for me to finally run my 10k. I must say it was a strange experience to run a race that I actually trained for. Usually I just wake up and run it and then I'm sore for the next week because I shocked my body and it got mad at me. It was a good feeling to actually feel prepared. I was able to set some expectations for myself on how I wanted to do based on how my training leading up to it went.
I think goal setting is essential for success. I have learned a lot about myself just by deciding to try running outside for 30 days. Obviously I didn't run everyday but I averaged about three days a week. I would have never been able to run what I did today at the pace that I did without that initial goal in mind and the execution of my plan. I found that my weekly goals were just as important in my success as signing up for the race itself. I really don't mind running after all, I would've never thought that. I learned to give things a try more than once (the only thing I admittedly will never try again is hot yoga) and allow my body to get used to it before I give up and quit. My body learned to endure through the hot and the cold, the long and the short distances. I'm glad it is over but the journey to the finish line paid off and I'm proud of myself.
Here are some things I want you think about...
Think about your workout routine. Do you feel like you get everything out of it that you want to? Is it fun or over time do you get bored with it? Do you set small goals for yourself or do you find yourself always just after a large long term goal?
I ask you these questions because sometimes I feel like people go through the motions. They show up at the gym and think that's enough. If you are going to invest your time at the gym, it's important to know what you want out of it and work hard towards obtaining that. You should be feel like you got what you wanted out of your workout. I find that even though I don't sweat as much during a tough yoga class, stretching and flexibility for me is a different kind of hard. I have a goal in mind for each workout. For yoga, at the end of class I want to feel more flexible, relaxed and refreshed. It's important to have those thoughts in my mind otherwise I would think I didn't do enough. In reality, flexibility is just as important for my body as getting my heart rate up.
If you're bored at the gym, try something new. You never know if you like something if you never give it a try. We are creatures of habit and sometimes become content with what we are doing because it's easy and familiar. Last week I tried a barre class. I thought I would need a tutu and we would be working on stretching and plies and a lot of ballet inspired moves. I was completely surprised at how much I liked class and how many ballet moves we didn't do. My abdominals were contracted almost the entire class. My muscles were worked in a completely different way than I would normally work them but the burn was the same, if not more intense than it usually is. I was apprehensive to try it and so happy I did in the end. It's another thing to add to my list of activities I want to incorporate into my weekly schedule now and all it took was for me to take a step outside my comfort zone.
Small goals and small successes are the stepping stones to getting to your ultimate goal. Whether it be losing a pound a week or being able to run for fifteen minutes straight, it doesn't matter as long as you always have something to work towards. Those small goals will help you get to your 30 pound weight loss goal or your half marathon. I like to feel some sort of success every week and I think everyone should. It gives you the push to keep on keeping on.
So this week take a good look at what you're doing and set a goal for yourself. Try something new. Allow yourself to find success somehow on a small scale. Embrace your body and listen to it. You only get one after all.
Sunday, October 27, 2013
Sunday, October 20, 2013
Finding Ways to Control My Sugar Cravings.
One of the questions I typically ask clients when I'm getting to know them is what is your biggest downfall when it comes to eating? For some (or maybe I should say most) people, it comes down to portion sizes and lack of will power. I like to eat and I know that if I wasn't aware of the effects it could have on my body, I could eat a lot of not-so-good food in large quantities without even thinking about it.
Over the years, I have learned a lot about nutrition and diet and for the most part I do a really good job eating right and fueling my body properly. I have said from day one though that I'm far from perfect and I have my days where my eating habits are not the greatest. Luckily, I work out enough to carry me through those subpar days and I can feel guilt free and resume my healthy eating habits the next morning.
The reason this topic popped into my head was because we all have that one food group that tempts us the most. For some it's carbs...breads, pastas, chips, you name it. For me, it's my sweet tooth that gets the best of me sometimes. So I have found a couple of healthy recipes that have helped me curb my sugar cravings. It gives me that sweet taste I feel like I need without all the sugar and processed ingredients. I personally have found that if I don't completely cut it out of my diet, I'm less likely to binge on it some other time.
All in all, find what works for you to help you reduce your cravings even if it is simply substituting your favorite snack for a healthier one with ingredients you enjoy but are also better for you.
Peanut Butter & Chocolate Banana Cookies
The other idea I came across not too long ago was Kefir popsicles. I have talked about Kefir in one of my previous entries and here's a little review of what it is in case you don't remember. Kefir is a fermented probiotic milk product similar to yogurt but not quite as thick. Probiotics are beneficial in helping with GI functions as well as pushing the bad bacteria out of the small intestines during the digestive process.
All you really need for kefir popsicles is a plastic popsicle tray with usually six compartments to fill and then stick in the freezer. You could also just use an ice cube tray and it would work just fine. Pick the Kefir of your choice and also a frozen fruit that would complement it well. I think one of my favorites is strawberry kefir with chunks of strawberries in it. Mix the kefir and fruit, fill the tray up and pop it in the freezer and boom, you've got yourself a frozen treat with not only less sugar but also many more health benefits for your body.
It is not hard to find healthy alternatives, you just have to make sure you are prepared. It is much easier to not be tempted when you know you have another treat that will be just as satisfying. Make good choices this week and try to be creative with healthy foods. If eating gets boring that's when we turn to bad choices. Don't let cravings distract you from your goals. Consider them a speed bump along your nutritional journey and find ways to get over these bumps with healthy ideas to fall back on like I have. Happy eating everyone.
Over the years, I have learned a lot about nutrition and diet and for the most part I do a really good job eating right and fueling my body properly. I have said from day one though that I'm far from perfect and I have my days where my eating habits are not the greatest. Luckily, I work out enough to carry me through those subpar days and I can feel guilt free and resume my healthy eating habits the next morning.
The reason this topic popped into my head was because we all have that one food group that tempts us the most. For some it's carbs...breads, pastas, chips, you name it. For me, it's my sweet tooth that gets the best of me sometimes. So I have found a couple of healthy recipes that have helped me curb my sugar cravings. It gives me that sweet taste I feel like I need without all the sugar and processed ingredients. I personally have found that if I don't completely cut it out of my diet, I'm less likely to binge on it some other time.
All in all, find what works for you to help you reduce your cravings even if it is simply substituting your favorite snack for a healthier one with ingredients you enjoy but are also better for you.
Peanut Butter & Chocolate Banana Cookies
- 3 bananas
- 2 cups old-fashioned oats
- 1/4 cup creamy peanut butter
- 1/4 cup unsweetened cocoa powder
- 1/3 cup unsweetened applesauce
- 1 tsp. vanilla extract
- Dash of cinnamon (optional)
The other idea I came across not too long ago was Kefir popsicles. I have talked about Kefir in one of my previous entries and here's a little review of what it is in case you don't remember. Kefir is a fermented probiotic milk product similar to yogurt but not quite as thick. Probiotics are beneficial in helping with GI functions as well as pushing the bad bacteria out of the small intestines during the digestive process.
All you really need for kefir popsicles is a plastic popsicle tray with usually six compartments to fill and then stick in the freezer. You could also just use an ice cube tray and it would work just fine. Pick the Kefir of your choice and also a frozen fruit that would complement it well. I think one of my favorites is strawberry kefir with chunks of strawberries in it. Mix the kefir and fruit, fill the tray up and pop it in the freezer and boom, you've got yourself a frozen treat with not only less sugar but also many more health benefits for your body.
It is not hard to find healthy alternatives, you just have to make sure you are prepared. It is much easier to not be tempted when you know you have another treat that will be just as satisfying. Make good choices this week and try to be creative with healthy foods. If eating gets boring that's when we turn to bad choices. Don't let cravings distract you from your goals. Consider them a speed bump along your nutritional journey and find ways to get over these bumps with healthy ideas to fall back on like I have. Happy eating everyone.
Sunday, October 13, 2013
Time to Slow Life Down and Stretch.
When it comes to exercise, I have always been open to trying new things and switching my workout up depending on what I think my body needs or the goals that I want to accomplish. Back in July, I decided I wanted to give running outdoors a try. Well, I am happy to report that outdoor running has become something I really enjoy...most days at least. I used to be a treadmill runner and now I find it much more difficult and quite frankly, just plain boring. I can honestly say I am surprised that I stuck with my training and I'm all signed up for a 10k in a couple weeks that I will be completely prepared for. I would've never come to this conclusion if I didn't give something I thought I would absolutely hate a chance.
Cat: Start in a four point kneeling position with hands shoulder width apart and stacked below your shoulders and knees hip width apart stacked below your hips. As you exhale, arch your back and drop your chin toward your chest.
Downward dog: this pose will stretch and strengthen the back and hamstrings and help improve circulation. Laying on your stomach, you are going to curl your toes under and raise your hips. Think about trying to push the crown of your head towards the mat, relax the neck and shoulders and lengthen the back. You can also pedal your heels to feel a good calf stretch as well.
Take the time this week to think of something you've always wanted to try but never did for one reason or another and just do it. Give it a go and you may find that you really like it. It takes thirty days to make or break a habit so give it a fighting chance. I've learned that sometimes it takes a couple classes or tries before you get comfortable with the unfamiliar. Allow your body to adapt to it and get used to it before you give up. Who knows you may be running 10Ks and be able to touch your toes if you give it all you got.
The reason I am bringing this back up is because I have decided to give another form of exercise a try...again. A while back, I tried out a yoga class. It was okay and I tolerated it but I never felt like I was getting a good workout from it. Most of the time, I'm completely wiped out and sweaty after a workout. I think because of my athletic background, I've always been a high intensity exerciser. It is hard for me to turn off my thoughts and take the time to let my body rest, stretch and recover.
Well I have come to the realization that rest is just as important sometimes as working out. That's where yoga has come back in. It is a time I can deload, let go of my thoughts and just enjoy the quiet for an hour. It also allows me to get in the stretching my body desperately needs. It compliments my workout regimen perfectly and I plan on incorporating it in my weekly routine once or twice a week. It will help my running, eliminate some of my soreness because my muscles will be more flexible and can endure more and it will also increase my balance. I am excited to have found another new thing to try and yet another goal to work towards.
Here are a few basic poses I have found beneficial to me.
Cat/Cow: these are great back stretching exercises.
Cat: Start in a four point kneeling position with hands shoulder width apart and stacked below your shoulders and knees hip width apart stacked below your hips. As you exhale, arch your back and drop your chin toward your chest. 
Cow: You will switch back and forth between cat and cow. After the exhale of cat pose, you will inhale into cow pose. Hollow out your back, keep your abdominals contracted but your core should lower towards the ground a bit as you hollow out your back. Raise your head to look up. Continue the cycle of cat and cow in line with your breath.
Child's pose: this is another stretch for the back. It allows you to relax and stretch the lumbar spine. Knees should be at the edges of your mat with your big toes touching. Sit back onto your heels and stretch your hands out in front of you. You can also move your hands to one side to include a side stretch.
Downward dog: this pose will stretch and strengthen the back and hamstrings and help improve circulation. Laying on your stomach, you are going to curl your toes under and raise your hips. Think about trying to push the crown of your head towards the mat, relax the neck and shoulders and lengthen the back. You can also pedal your heels to feel a good calf stretch as well.
Low lunge: this will stretch hips, quads and hamstrings as well as strengthen these muscle groups. Start in a lunge position and drop your back knee to the mat. Bring your hands up above your head , breathe and hold the stretch.
Take the time this week to think of something you've always wanted to try but never did for one reason or another and just do it. Give it a go and you may find that you really like it. It takes thirty days to make or break a habit so give it a fighting chance. I've learned that sometimes it takes a couple classes or tries before you get comfortable with the unfamiliar. Allow your body to adapt to it and get used to it before you give up. Who knows you may be running 10Ks and be able to touch your toes if you give it all you got.
Sunday, October 6, 2013
Squash Time.
Squash is coming on to the scene and it sure is good. I have an acorn squash and a spaghetti squash as well sitting in my kitchen waiting to be cooked. The last time I cooked an acorn squash I used a simple recipe and it was so delicious and healthy.
Baked Acorn Squash:
Preheat the oven to 350 degrees. Cover a baking sheet with aluminum foil to reduce clean up time. Using a sharp knife, cut the squash in half and remove the seeds.
I used a plastic bag on my hand and spread coconut oil on the inside and the outside of the squash. Feel free to use salt and pepper or any other spices you like to give it some flavor. Bake in the oven for 40 minutes.
It has become popular to substitute noodles for spaghetti squash. Here is a yummy spaghetti sauce recipe to pour over the squash. Feel free to cook the spaghetti squash the same way I cooked my acorn squash. You probably won't need to spice it because the sauce will have plenty of flavor.
Spaghetti Meat Sauce:
28 oz. tomato sauce (I use organic with sauces, just be aware of the sodium content)
28 oz. diced tomatoes
1 lb. ground beef or ground turkey
1 onion, diced
1 pkg mushrooms, sliced
1 tbsp. basil
1 tbsp. pepper
garlic powder to taste
1 zucchini, diced (optional)
1. Brown the meat and make sure once cooked to drain the excess fat.
2. In a skillet, sauté the veggies using coconut oil.
3. Once the veggies are cooked, add the tomatoes, sauce, spices and meat to the mix.
4. Serve over your cooked spaghetti squash.
I love the fall and the food that comes along with it. The four seasons allow us to mix up our meals throughout the year which is nice. Variety in our diets is the key to being able to eat healthy and stay on track for the long term. Get ready to carve those pumpkins into jack-o-lanterns and enjoy this spin on spaghetti. It's also a great time of year to get outside and run. Enjoy the breeze without humidity and get fresh air before the winter comes. Happy October everyone.
Baked Acorn Squash:
Preheat the oven to 350 degrees. Cover a baking sheet with aluminum foil to reduce clean up time. Using a sharp knife, cut the squash in half and remove the seeds.
I used a plastic bag on my hand and spread coconut oil on the inside and the outside of the squash. Feel free to use salt and pepper or any other spices you like to give it some flavor. Bake in the oven for 40 minutes.
It has become popular to substitute noodles for spaghetti squash. Here is a yummy spaghetti sauce recipe to pour over the squash. Feel free to cook the spaghetti squash the same way I cooked my acorn squash. You probably won't need to spice it because the sauce will have plenty of flavor.
Spaghetti Meat Sauce:
28 oz. tomato sauce (I use organic with sauces, just be aware of the sodium content)
28 oz. diced tomatoes
1 lb. ground beef or ground turkey
1 onion, diced
1 pkg mushrooms, sliced
1 tbsp. basil
1 tbsp. pepper
garlic powder to taste
1 zucchini, diced (optional)
1. Brown the meat and make sure once cooked to drain the excess fat.
2. In a skillet, sauté the veggies using coconut oil.
3. Once the veggies are cooked, add the tomatoes, sauce, spices and meat to the mix.
4. Serve over your cooked spaghetti squash.
I love the fall and the food that comes along with it. The four seasons allow us to mix up our meals throughout the year which is nice. Variety in our diets is the key to being able to eat healthy and stay on track for the long term. Get ready to carve those pumpkins into jack-o-lanterns and enjoy this spin on spaghetti. It's also a great time of year to get outside and run. Enjoy the breeze without humidity and get fresh air before the winter comes. Happy October everyone.
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