Get Into Your Workout

Let's face it. Starting any new routine is a challenge in itself. The biggest challenge for some is to get back in shape and practice more healthy eating habits. Some experts say it takes about 3 weeks for behaviors to become habit. I'm not sure if that's widely accepted but I can say that the more that I exercise, the easier it is to convince myself to do the same the next day.

For those starting a new fitness program, healthy eating regimen.....

DON'T GIVE UP! 
Here are a few tips to help you stick with it.

1.      Remember to take it one day at a time. Put up a calendar and mark a big smiley face or X on your calendar for each day you complete your workout or follow your meal plan.

2.      Write down your daily plan and stick to it. "Today I am replacing breakfast with Shakeology and getting my workout in at 5pm." Read and Repeat. Sometimes saying it to yourself helps solidify your goal in your mind.

      3.  You may have to modify some parts of your fitness routine.-- There are two things in           particular that I struggled with before doing an Insanity workout. I couldn't do a pushup and I lacked the strength for some exercises. I had to modify all the pushups by doing the "girl" pushup and the plank work I did on my knees. After a couple weeks I was strong enough to do regular pushups and the plank work became easier. These were small victories to celebrate as I pushed harder every day. Celebrate what you can do and in a few weeks, celebrate some more. :)

4.      It's summer.--You will be going to reunions, bbqs/cookouts, baby/bridal showers, all sorts of parties so prepare yourself because it’s so easy to blowup your hard work over plate of food. Usually, the food is not even all that great. Here is something I do. I eat very light before I go out to an event. So my morning or afternoon may be a protein like eggs /yogurt and some fruit. When I get there, I tell myself that "I already know what smothered pork chops taste like, I already know what potato salad tastes like. I want to know what being healthy or 15 lbs lighter feels like." Then, I choose a little more wisely.

5.      Organize your workout attire and accessories. --There is nothing more discouraging than looking all over the house for your gym shoes moments before you are supposed to workout. So everyday put your shoes, towel, water bottle, hair clips and bands in a SAFE place. That way you save time and are ready to roll when it’s time to get started.

6.    A Fall is not a Fail.---So if you ate a slice or 3 of that caramel cake, (I hope you didn’t have 3, but if you did..) don't beat yourself up over it. Do not wait till tomorrow or next Monday to get YOU back on track. Do it now. Getting right back on track starts at your very next meal or very next workout.

7.      Inform your household- Let everyone know what to expect from you during your workout---NOTHING! This is your time. Explain to them that in 1 short hour, you will be available. It's funny how as soon as you begin to workout, everyone will need you, your phone will ring and the dogs will need to go for a walk. Stick to it and soon they will get it and not bother you at all.

8.      Get Support-- Talk about your goals and challenges, ask questions, and listen to what others are doing. If you are in a CHALLENGE GROUP now, Fantastic because we got this one covered.

9.     Cut off The TV- It is so easy to get stuck in a TV program and lose sooo much TIME. My advice, get away from the TV at least an hour before your workout time and then find another activity that is easy to walk away from. Like I'd much rather workout than pay bills, organize my file cabinet, or fold laundry. Putting on some music is a good idea though because music has a way of energizing us and could get you pumped up for your workout.  Speaking of music, why not play it loud and put on your workout gear. Your mind will be ready to get your workout started.

10.   Push Play.

Where's My Journal?

Do you have one?  I wanted a diary so bad when I was younger, you know the ones with the latch and key?? Well now I’m all grown up and I have one now. Of course, it’s not the one of my childhood dreams but it does hold my dreams.

Writing is therapeutic. Keeping a journal is something I believe everyone should do even though I personally don’t express that often. A journal is a symbol of your thoughts, goals and personal growth.  I started keeping one mainly to help me to remember things. With a full house and constant action, I need to write down my thoughts daily just to keep everything in order and my sanity. The problem was I would write in one of several notebooks and forget where I wrote last.  Soon, my writing evolved though to hold more ideas than To-dos and more expectations than just my daily activities.

I write about just about anything that is on my mind at the time.  I may really fall in love with a song I heard on the radio that day and write about that song. Maybe I ate a really tasty pie and want to practice making one someday. Today I wrote about someone I admire and why.  Tomorrow my journal may be a tool to help solve a problem or make a decision.  Writing it out is like having that conversation out loud. But now I can see my options, and see what consequences may result.  

Just about every day though I try and include certain things. I like to know my general feeling for the day, so am I happy, relieved, stressed, nervous etc. and of course I try and keep accurate track of what I ate.

Where’s Your Journal?   

If you don’t keep a journal, I recommend you pick one up. It is very simple to start one.  You just need a plain notebook or even a calendar.  There are very inexpensive notebooks that can be picked up from the dollar store or any other discount store.  What is most valuable is inside.  If you feel like you don’t even know where to begin with your journal, write the date, day and time.  Write down how you are feeling at that exact moment or what your plan is for the rest of the day. It’s that simple.

If your goal is to be more health conscious, make a food journal. It will help keep you accountable and see in plain black and white, what types of foods you are eating, what types of foods you are not eating and how much. What I find is if I don’t write down what I ate and how much, I UNDERESTIMATE. 

Conveniently, I didn’t even realize I ate a slice of pizza and that whole double cheese burger. I didn’t forget on purpose, I just don’t remember accurately and I usually feel that I ate less than I really did. Can you see how not keeping track of your daily food choices can sabotage your healthy program??   I may snack more if I forget about the cheeseburger. An option in food journaling is to take a quick picture of your meal or snack before you eat it.   Keeping a food journal will help you to be accountable and also keep you encouraged when you meet certain goals and milestones.

Later, your journal is a reflection tool to reflect on life’s progress. I get a measure of joy when I see my personal growth and how much I’ve learned from different experiences. It’s funny sometime to look back and read the things that I have said about myself, or what I’ve said to others.  Or¸ to even see how different my views may be on certain topics a month or year later.

Life is about living and learning. Keeping a journal will help you to do just that. At the end of the day, there is always something worth mentioning to your journal.

Summer Workouts

Since summer is officially here, I will likely be hitting the beach often. I love to just chill and read a good book, watch the kids play, get a swim or two in and build a fort or two as well. Since I will be beach bound often, I want to figure out ways to intensify the calories I burn in order to get a little workout in- without working out, you know what I mean. Swimming is one thing, but with small children, I just can't hop in and do a few laps and keep an eye on them. I was thinking of doing a little more calorie burning on land. And I'm not yet the workout enthusiast who will do a complete circuit of squats, lunges and pushups midday on the beach

So I've come up with a couple activities that I am going to try and incorporate every time I hit the beach this summer




Walking in the sand.... definitely going to do this more especially on the long beaches. Sand walking burns more calories because it’s more difficult than walking on even pavement. Plus, if we get to the beach early enough, the serenity and calmness of the lake would be beautiful.





Volleyball/Beach ball.... tossing around a big ball and keeping it air born would be a good workout. Plus it’s fun and competitive!! Maybe a Frisbee too, (but I don’t catch that well.)





Flying Kites.... There is usually some open space nearby where no one’s lying at the bigger beaches. Since volunteering at kid’s school for kite day, I've become quite the kite fanatic. So I will dust off the kites in the trunk and maybe find a couple unique ones and fly 'em high this summer.

Like I've stated, I only come up with a few activities on land that everyone can enjoy and that would keep me moving. Please share any ideas you may have to SNEAK a workout in this summer at the beach. Keeping fit is about making it apart of your everyday life and keeping yourself surrounded by a good support system!

The Best Water I've Ever Had

Sometimes it's difficult to get the recommended servings of water per day. Drinking water, although we know its good for us, just doesn't always happen.  Myself included, I literally have to track how much water I've drank a day by counting how many times I've filled up my water bottle.  And, the water I drink during a workout doesn't count, for obvious reasons. 

Why is it so difficult to get in our water??

One of the main reasons, I've heard is TASTE. A lot of people just don't enjoy the taste and therefore don't drink enough or any at all per day. A glass of cold water can be super refreshing on a hot day or during a serious workout, but in regular settings, it may not be so appealing.  Here are a few facts about water and a few things that we all can do to increase our liking and excitement for WATER.

A Few Reasons To Keep Hydrated
WATER keeps are skin beautiful.  Have you ever seen a face that looks dry and parched?? Water keeps our skin supple and helps fight against premature aging
Water helps us lose weight. Tons of studies on this, but in short water helps flush toxins out our bodies and plays an essential role in our bodies' ability to burn fat. Plus, sometimes when we think we are hungry, we are really thirsty. So drinking water first can prevent us from overeating.
Water keeps us regular: Even though talking about bathroom behavior can be rather taboo, it's important to our overall health to have regular moving bowels and water makes that process a lot smoother.
Water energizes us. When we are dehydrated, we are weak and tired. Keeping ourselves hydrated prevents this.

Habits To Build
Make it a habit to drink at least 6-8 oz with every meal.  That will knock out 24 oz right there.

Keep a water bottle in your bag or purse, at your computer or work area, in the stroller, in your car etc.  This way you can get in another 8oz while commuting, out with the kids or working.

Now for the best part.....

The Best Water Ever

The BEST WATER I've ever had was in a resort. Every day, the water was filled with fresh fruit.  A definite upgrade from the lemon or lime wedge. Don't get me wrong, I typically drink water with lemon daily just to cut that "tap" taste. But at this resort, everyday was something different- melon, oranges, mangoes, lemons, cucumbers, mint, nectarines, blueberries, lemongrass. They had endless varieties that made water truly enjoyable. Absolutely something worth trying at home.  Just slice up your fruit of choice and drop into your pitcher. Add water and chill.  The taste is so refreshing and delightful. It surely will help you to get your daily doses of water in and keep you excited about it.

Let Me Know How You Like It!!!

Losing Control

Sometimes we lose control. After a long 3 day weekend with family, I fell victim. Victim to eating for no reason or eating the wrong foods for good reason.  For instance, I was terribly sleepy at various moments and instead of maybe just going ahead and having a cup of iced coffee prepared in a decent matter, I ate candy. To make matters worse, a starburst here and a twix there, did nothing for me. So for some crazy reason, I thought that I may need to eat a few more pieces to get the "sugar high" and wake up. Nope. Proud to say that the usual potato salad didn't get me this time. I was not even a little interested. Very suprised that I had succumbed to candy, I'm not that kinda girl.

Well, even though I fell victim to foodbombs a few times this weekend and felt horrible afterward, they are not my defeat. Once I got home this evening, we picked and sauteed fresh bok choi from the garden. Enjoyed that with brown rice and grilled turkey.  It felt so good to be home and feel in control. If you lose track, getting right back on starts with the very next meal.  Don't feel as if you've blown your whole case. Being fit and healthy is an ongoing, everyday kinda thing. Over time, we will gain better control over day to day situations but its good to know that in the event that we slip up and fall that we can get right back up and change directions.

A great way to get back in control is to do the Shakeology Cleanse. The main point of the Shakeology Cleanse is not calorie restriction but nutrient richness. The aim is to get the most nutrients into your body with the fewest calories consumed. These calories are to fuel your workouts and detoxify and hydration into homeostasis. The result with this cleanse to have your body run more efficiently and the weight loss is just an added benefit that most experience (you can lose anywhere from 3lbs to 10lbs in just 3 days!!). It's a food way to jump start your weight loss and fitness routine.

I will start the Shakeology cleanse on June 25th. Care to join me and start or continue your journey to Be Fit!!

Proper Planning = Success

You ever heard that one does not build a house without first counting the cost. Well, it's the same thing with your body.  You have to count the cost first before you can really succeed.  That just means planning out in advance and being prepared for the unexpected.

Nutrition and daily meals should be planned to some degree.  It sure helps to know what you're eating for lunch before you step in the kitchen munching on anything laying around.  That is a surefire way to blow up all your hard work in your face.  Planning doesn't have to be crazy restrictive. We all live and deal with unexpected and expected "foodbombs."

Defined....Foodbombs are the foods that we eat that blow up our diet.  They are really worthless to us because we don't eat them in moderation and they hardly offer any nutrition value. Foodbombs blow up in our face so to speak, because after we eat them we feel as if we have blown the whole food plan and exercise thing out the window. We feel like our progress has blown up in our face.

Doesn't have to be that way though.  With a little proper planning we can avoid the bad feeling that we have after we eat out with friends, or have a little too much of our favorite cake. I love good food, but I am learning that having that "good food" does not have to destroy or takeover my world.

For instance, certain days of the week, I know I more than likely will be put in a position of eating restaurant food.  So, on those days, I pay close attention to how I eat in the daytime.  I will have a light breakfast, Shakeology (the healthiest shake on the market) and snack on fruits/veges when Im hungry. That way a little Red Lobster or Olive Garden won't blow up my progress. On other days that sneak up on me like, we end up staying late at a relatives house or we have to grab some dinner on the way home- I plan to balance out those foodbombs with very healthy choices the following day and rev up my  routine workout.

Moderation is the key to many things in life. Being accountable is the key to making progress that you will take pride in.

Finding Time To Get Right

It's funny how we struggle to really find the time to do things that are truly beneficial to our overall health and happiness.  Case in point....We never have the time to exercise.  I find that it can be difficult to get a solid workout in without a solid plan. It seems to me that whenever I want to "get in the zone" and "bust a sweat," I'm all of a sudden needed by everyone who knows my name. So what have I learned to do???  Personally, I've learned to just IGNORE those demands for this one hour.  Unless the house is on fire or my mother's getting rushed to the hospital- I've learned that whatever "it" is, "it" could really wait.

 I personally can easily get a workout in at night. My house is settling down and even if they are not...they know!!  No matter what the deal is we have to make our health and happiness priority. Get a workout in some way, almost everyday. You will love that you did!!