How the Pros Stay Lean Article

I got this article in an email from Active.com the other day, and half the reason I'm posting it is because I don't want to lose it.  It actually has really good tips for an ATHLETIC way to slim down, especially when you are trying to get off just a couple pounds for race day.  This is something I might try after I get back from vacation (which by the way is to...AUSTRALIA!!!) in order to be in the best shape for my XTERRA triathalon in March.  These are decent points even for those trying to lose weight for non competition purposes as well.  It shows that fancy diet plans are not needed - just small changes can make a difference.

http://www.active.com/running/Articles/How-the-Pros-Stay-Lean.htm

A Lesson for Us All...

 

This one is especially for the ladies... oh my darlings!!  I have heard so so so so many people overly concerning themselves with their scale lately!  Please look at it and really take a moment to think about it.  I want to encourage you all to focus on being HEALTHY and FIT!  If you are these two things, your weight will be what it is. 

This picture really does speak a thousand words...and is a good lesson for everyone about the number on the scale.  Most people associate a lower weight with a healthier body and a higher weight with being fat.  This girl is an excellent example.  Ahe looks stronger and skinnier after she gained 14 pounds!  Now in the process of doing that, she lost several pounds of body fat and replaced them (and added some more) with lean muscle.  Althouh its hard for many people (including myself) to accept, the scale lies!  If you want to really measure your health, you need to get your body fat tested, take before and after pictures, and chart your measurements (upper arms, chest, waist, hips, thighs). 

 

Caribbean Spiced Roasted Sweet Potatoes

Happy Thanksgiving everyone!  I love this holiday...all the amazing food!  Not to mention the chance to really thing about everything that we are thankful for.  I can't believe how blessed we are.  We have so much excess stuff, great health, an unstressed bank account, amazing friends, the best family, and an amazing God that has blessed us with this all.  We are so thankful.  Anyways, back to food... I thought in honor of Thanksgiving, I would share my very favorite sweet potato recipe!  I just love these.  The best part is, they are eons healthier than the traditional sweet potatoes loaded with marshmallows and brown sugar. For a more traditional taste, you can eliminate all the spices but the sugar, salt, and pepper.  Hope you enjoy and Happy Thanksgiving!

 

Caribbean Spiced Roasted Sweet Potatoes

Ingredients:

3 Medium Sweet Potatoes

1 Tbsp. Vegetable Oil

2 tsp. Sugar

½ tsp Salt

¼ tsp. Pepper

¾ tsp. Ground Allspice

¾ tsp. Dried Thyme

½ tsp Garlic Powder

¼ tsp Cinnamon

1/8 tsp Cayenne Pepper

Directions:


Preheat oven to 325. Peel sweet potatoes and cut into rounds approx. ½ inch thick. Place a cooling rack on a baking sheet. Place potato rounds onto wire rack and bake for 30 minutes. (See Above)Remove from oven and increase temperature to 475. Remove potatoes and cooling rack from baking sheet and place baking sheet in oven. After allowing potatoes to rest for 10 minutes, then toss potatoes in oil.

Mix spices together and sprinkle over potatoes. Remove baking sheet and put potatoes on it. Return to oven and bake for 15 minutes, flipping potatoes once at 8 minutes. Let cool and enjoy!

 

 

A Movie Suggestion... Chasing Mavericks



This past week, my husband and I went to see the movie Chasing Mavericks.  It is the story of a young boy convincing a father-figure surfer to train him to surf the Mavericks, one of the largest surf breaks in the world.  The 40 foot plus waves that roll in at this California surf break are technical and extremely dangerous to even the most talented surfers.  The movie is based on the true story of Jay Moriarity. 

 

This movie was one of the most inspiring I have seen, and not just because I love surfing.  It shows the journey one takes when training for an event.  It shows how truly grueling it can be, but also how very rewarding it is in the end.  The lessons learned can apply to many areas of life, but to anyone in training for an athletic event or anyone needing some inspiration to take the risk of training, it is truly inspirational.  Last time I posted, I shared that I am training for the XTERRA, an extreme of road triathalon.  I found many applications throughout the movie to this current adventure that I am in.

 

I highly recommend each of you take the time to watch this movie.  Training for any challenge is risky to the body, but even moreso to the mind.  You give youself the chance to fail.  But if you never take the risk, you never feel the thrill of success and accomplishment.  Watch this movie and you will see how beautiful taking the risk of training can be.

 

The Next Challenge...

With one week of training under my belt, I can officially say that I am training for the XTERRA race here in March.  XTERRA is an extreme triathalon with a 1500m open water swim, 22 mile bike through the mountains (on trails, not so much the road) and a 5 mile jungle run.  I got my very own bike and have upped my training in every aspect.  I can't remember the last time I was so sore and exhausted, but I am LOVING having something to train for again.  Why did I choose this race?  Because it terrifies me.  I have never challenged my body to this extreme before.  And I love beating my own fears.

Exhausted and covered in dirt after a mountain training excursion!
 

So what scares you physically?  And how are you going to challenge and beat it?  And what are you training for next? Let me know!

Pumpkin Pie Breakfast Cookies.

I am so sorry I have been lazy on posting on my blog!  I feel so bad about it because I have so many ideas, Ive just been so busy running around learning about my new job.  Which I am LOVING by the way!  The other trainers have been so helpful showing me the tricks of actually working in a gym, and I oficially start with my first clients next week!  Yay!!  I am so blessed!

 

Anyways, I know I just posted a breakfast cookie, but with fall coming, I redid the recipe to incude pumpkin, which I have been obsessed with lately.  Its a very similar recipe, still gluten-free if you use the right stuff, and still very good for you!  Plus its a nice change up. So here you go!

 

 

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Pumpkin Pie Breakfast Cookies

 

Ingredients:

2 ripe bananas

1/2 cup canned pumpkin

1 scoop vanilla protein powder

1 Tsp. vanilla extract

1 Tsp. Pumpkn Pie Spice 

1 1/2 - 2 Cups Oatmeal

 

Preheat oven to 350 degrees.

 

Mix bananas and pumpkin together. Add in protein powder, vanilla, and pumpkin pie spice.  Add oatmeal. Let batter sit for 10 minutes.  Scoop onto greased baking sheet and sprinkle with cinnamon or more pumpkin pie spice. Bake for approximately 30 minutes or until golden brown on top. (Be sure to keep an eye on them.)

 

Makes about 8 cookies.

 

Optional:  I haven't tried it, but I think a few dark chocolate chips would be amazing in these.  Yum!

 

Note: These are very moist.  Keep them in the refridgerator to extend their shelf life.

 

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Oatmeal Breakfast Cookies

 

 

I had to post about last night's baking project, which had to get done so I have a quick and healthy breakfast option for this morning.  I need one because I will be going to work for my first day as a personal trainer!  Thats right folks, I am officially hired by the Navy base gym here in Guam!  Yay!! Anyways... I have been making these breakfast cookies for months now, and they are AMAZING!!  They have no flour or sugar in them at all, but still taste like, well, a cookie!  They are very healthy as well as quick and easy  for breakfast in the morning.  The recipe can be found at this wonderful blog:

 

http://watching-what-i-eat.blogspot.com/2012/06/peanut-butter-banana-oat-breakfast.html

 

A few notes on the recipe:  I always use the protein powder, specifically Muscle Milk's Vanilla Creme whey powder.  Ladies, do not fear. It will not cause you to bulk up.  It's very important to get some protein in your breakfast, and this helps me do that.  I also add in things like a handful of mini chocolate chips and/ or raisens.  It tastes like an oatmeal cookie!  This last time I also added some cinnamon.  I am hoping it turns out well.  Also, make sure to let it rest for 10 minutes like it says in the recipe.  I was in a hurry this time and didn't, and they spread more than normal and cooked a little strangely.

 

Finally, I THINK (think being the operative word here.) these are gluten free. I have heard that Irish Oats can be found without gluten.  I am not sure about the protein powder, but that is an optional ingredient.  Since I do eat gluten, I am not sure about this and would love any tips from those that cannot eat gluten concerning this.  Agin though, if you are allergic to gluten, do not take my word for it that these are gluten free. I just think they are.

 

Enjoy!

Fall in a Glass Pumpkin Smoothie

Continuing on my quest to make fun and tasty smoothies, I decided to make a new fall flavored drink for my post run recovery today.  I made a fantastic pumpkin smoothie that was AMAZING!  Very different than your normal fruit smoothie.  It was perfect for my post run recovery drink, but can also be made as a healthy snack.

 

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Ingredients:

1 Banana

1/3 cup of canned pumpkin (I would have loved to use real pumpkin, but ours aren't ready yet)

4 oz. plain yogurt, preferably greek yogurt

1 scoop of vanilla creme protein powder

A few sprinkles of pumpkin pie spice

Splash of milk

 

The directions are easy.  Put the banana, pumpkin, yogurt, pumpkin pie spice, and protein powder in a blender.  If you are using this as a snack instead of a post workout drink,  substitute the plain yogurt and protein powder for vanilla greek yogurt.  Use about 6 ounces. Blend it all together until mixed.  The smoothie will be very think at this point, so add some milk and a little more yogurt to bring it to a consistancy that you like.  Pour into a serving glass and spinkle with a dash of pumpkin pie spice for garnish.  Enjoy!

So tasty!!

 

 

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Fitness Adventures Series! *Extreme Hiking*

Here on Guam, there are many opportunites to have adventures that can double as working out.  For example, this hike we went on a little bit ago.  It took about 6 hours and involved hiking down to a waterfall, up a river, and back out of the ravine.  It was wonderfully exhausting and so much fun! 

After a couple hours of hiking to the valley, we climbed down the side of the valley using ropes.  There were places that I had to pull myself out of that were up to my chest!

 

 The view at the bottom was worth the climb.  We made it to Lower Sigua Falls!  My husband had the guts to jump in from a third of the way up.  I chickened out though.  I stuck with just swimming around.

Then we climbed around to the top of the waterfall where we found this baby waterfall and little pool.  We climbed down the little waterfall, explored a bit, then started thelast leg of our journey- up the river.  And when I say up the river, I'm not kidding.  We walked for over 2 hours THROUGH the river.  It was very, ah, wet.

By the end of hiking up the river, I was pretty tired and soaked.  I was covered in dirt, sweat, mud, and probably some spiderwebs.  I was so glad I had my tall pink socks and gloves on to help me climb up over rocks and mudslides and to protect me a little.  But I was most thankful for my Camelback.  I woud suggest anyone that ever is doing a strenuous activity where they aren't sure where they can get water to invest in one.  Mine is nice and small and I can even run with it, but it keeps me well hydrated.

 

We finally made it to Upper Sigua Falls!  This was one tall waterfall and quite the beautiful site to see.  Once we got to the top of this set of falls, we looked over the terrain that we climbed over all day. Talk about feeling accomplished! 

Hiking is a fantastic way to exercise in a fun, different, and challenging way.  A hike does not have to be nearly as intense as this particular one was.  The best part about hiking is it can be done just about anywhere! Whether you are going on vacation or want to explore your own area, there is always some place to hike.  Check out your local state parks for an easy way to find some trails.  For my followers in Wisconsin, I recommend Rails to Trails (www.railstotrails.org) or the Ice Age Trail (www.iceagetrail.org/).  If you have a place you like to hike, feel free to share it below!

Green Tropical Power Smoothie

Smoothies are a super popular treat right now and are being advertised as healthy choices by many different businesses today.  Some of them are, but most of the smoothies you can pick up at your local smoothie joint are between 600 and 1000 calories, a surprising number of them from unhealthy fats and sugars. ("Frozen yogurt?" Read it as "not much better than ice cream") That said, going out for a smoothie would be a healthier choice than ice cream. Most at least involve fruit. 

Fortunately, it is incredibly easy to make many very healthy versions at home.  I have some fantastic recipes that I will share with you that can be used for either a treat at home or as a recovery drink after excercise. Today I made a lovely bright green smoothie that had a hint of the tropics in it.

 

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Green Tropical Power Smoothie

Ingredients:

1 Banana

1 C. Frozen Mango (approximately.  or use a real one if in season)

1 big handfull Spinach

3 to 4 oz. Plain yogurt (greek preferred)

1/2 to 1 scoop Muscle Milk Vanilla Creme Protien powder

1 TBSP. Chia Seeds

 

The directions are easy. Throw it all in a blender or smoothie maker and let it blend until smooth and one consistancy.  This particular smoothie was for workout recovery.  If I were making it as a normal snack, I would use vanilla greek yogurt instead of the plain yogurt and protein powder (since the purpose of the protein powder is for muscle rebuilding).  The spinach may freak you out a bit.  It did to me at first.  Honestly though, it doesn't really change the taste at all, just makes it bright green, which is very fun with Halloween coming up. Finally, frozen fruit works great for smoothies, especially if you, like me, do not like ice in them.  Just check the ingredients to make sure no sugar is added.  As long as there isn't added sugar, frozen fruits and veggies can be just as good as fresh, since they do not lose nutrients when frozen!

 

I topped my tasty green smoothie with a sprinkle of homemade granola.  Yum!! 

Stay tuned for a new smoothie recipe soon!

 





A Serious Issue: The Dangers of an Uhealthy Relationship with Food

Often on this blog, I focus on losing weight and how important it is to eat healthy so people can maintain a healthy weight.  Recently though, I was reminded just how big o a problm the opposite can be.  Someone very close to me (and I am writing this with their permission) told me that she has been struggling with eating enough.  This particular person used to be a little heavier but started running and became very healthy.  However, she is now struggling with the balance of how much to eat to hold a steady weight.  She is afraid of "getting fat" again.  This can be just as serious of a problem as overeating.  Since she is very athletic, she has to reevaluate her understanding of food and learn to eat more so she can support her lifestyle.  Thankfully, this person understands that something has to change and is being proactive about getting support for this issue before it gets too out of hand.  The person that is sturggling encouraged me to write about this so others struggling know they aren't the only one.

This situation makes me want to encourage anyone who is struggling with their relationship with food, whether it be eating too much or too little, to speak to a nutrtionalist or doctor about it.    Both are serious issues and can lead to eating disorders like anorexia nervosa, anorixia athletica, or compulsive overeating.  If you or someone you know are struggling with any sort of eating problem, know that you are not alone.  Please treat it like you would any other sort of disease and tell someone.  There is no shame in getting help for it, just as you would if you had enfluenza.  Having a healthy relationship with food is a crucial element of being truly healthy.

Mediterranean Chicken Salad

Sometimes, I have a hard time making healthy meals for just myself when my husband is working late.  It takes a little extra drive to take the time and effort to eat healthy.  I'm sure many of you have felt this before. With that in mind, I thought I would share one of my go-to recipes for these times.  It is very easy to make, and only takes about 20 minutes (maybe 30), most of which is spent just letting the chicken cook.  The greatest thing about tis recipe is that it can easily be made for one or several people.

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Mediterranean Chicken Salad

Ingredients:

1 Chicken breast (per person)

Spinach

Raisins

Walnuts

Feta Cheese

Drizzle of Olive Oil

Lime or Lemon

Seasoning of your choice

Begin by cooking the chicken.  I used a boneless, skinless lemon pepper chicken breast from Foster Farms.  In order to use less dishes, I put water in a skillet and "boiled" the chicken breast until completely white inside and the juices ran clear.

While that was cooking, I put lots of spinach into a bowl and topped it with walnuts and raisens.  Both are healthy in moderation  Walnuts have a little protein and many healthy fats.  Raisins do have a lot of sugar, so use them sparingly.  Both add flavor and crunch to the salad in a better way than using dressing and croutons. 



When the chicken is fully cooked, remove it from the pan and slice it.  Dump out the water, dry the pan and add in a small amount of olive oil.  Place on high heat.  Add the chicken slices, sprinkle with spices (I used lemon pepper, garlic powder, and a little cayenne pepper) and cook until there is a slight carmelization on each side. 

Add chicken to salad.  Squeeze fresh lime or lemon juice on top and finish with a light sprinkle of feta cheese.  I ate my salad with steamed veggies and some sweet potato fries. Sit back and enjoy a healthy and filling meal!

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Homemade Microwave Popcorn

If I could only eat three foods for the rest of my life, popcorn would be one of them.  I love love love popcorn! It can even be a very healthy snack.  Unfortunately, usually it is a calorie bomb.  Movie theatre popcorn is covered in fake butter and salt.  And microwave popcorn is simply loaded with chemicals and preservatives. Take a look. Blegh.

There is a new simple way to make homemade microwave popcorn that is becoming very popular right now.  It is amazingly tasty, simple, and way cheaper than microwave popcorn.  All you need is bulk popcorn kernels and paper lunch bags.



 Start by taking /4 to 1/3 cup of popcorn kernals and putting them in a brown paper bag.  Loosly fold the top of the bag over twice and put it in the microwave.  Don't stand it up, I've learned it tends to explode all over the microwave.  Set the microwave for 2 to 3 minutes, but be sure to pay close attention. When the popping slows down to 2 seconds between pops, take it out.  Every microwave cooks differently.

When you take it out, you have perfect and tasty popcorn!  But, if you want to, you can melt a small pat of butter and drizzle it over the top.  Just stick with a small amount to keep the popcorn healthy.  Add your favorite topping, such as garlic salt, cinnamon and a sprinkle of sugar, a little real Parmesan cheese, or your favorite combination of spices! Finally, sit back and enjoy your tasty snack.  And be proud of yourself for making a healthy choice!

YUM!



Olympic Inspirations

Like most of the world, I have been watching the Olympics over the past weeks. Especially the running, swimming, and gymnastics. The power and dedication of the athletes is inspirational. There is something that I noticed about the athletes in many of the different sports. They are amazing examples of the difference between strong and skinny. These people are the epitome of health and fitness, but they are not walking toothpicks, like so many think healthy people are. 

Lolo Jones Source: sportsrumble.com

Missy Franklin Source: nbcolympics.com

Aly Raisman Source: Zimbio.com

Looking at these different women, they have muscles. They don't have much fat, but they don't have tiny legs either. Because, as I said before, they have muscles. When imagining what your healthy and fit body should be, I urge you to look to examples like these and other athletes instead of models or actresses. They work out to be strong, fit, and their best. They eat to fuel their bodies (not only what is needed to survive).

Strong really is the new skinny.





What are you Drinking? Your Calories?

I came across this picture on Pinterest and think it is an excellent example of why it is important to check the nutrition labels of what is going into your body.  The white granules in the bags below the drinks represent the sugar in each beverage.  This shows how easy it can be to drink empty calories that have no nutritional value.  Unfortunately, this is part of the reason our nation struggles with health and appropriate weight. Even the bottled water has sugar in it.  (I opt for tap water.  Less additives and so much cheaper.)  So please take note of what you are putting in your body, especially in your drink.  Those sneaky empty calories will derail the best eating plan.

Note: Some people may think a solution to this is switching to diet soda.  It has no sugar and calories, right?  Sorry, diet soda is not a solution.  The aspartime it contains has been shown to be just as unhealthy, even if it is calorie-less.  Also, studies have shown a correlation between obesity and diet soda drinkers.  It is not CAUSED by the diet soda, but there is a correlation between the lifestyle choices of diet soda drinkers and the obese.  My suggestion is like everything else, use moderation.  For example, if you, like me, love Coke and Dr. Pepper, don't deny yourself, but think of it as a treat.  I have some once every 2 weeks or so.  It is a treat, not a regular drink.   

I'm Back! For Real This Time.

I'm back!  Sorry for the long absense.  It took a while to move cross the globe, settle in the house, and get a decent internet connection, but everything is ready to go now! I've been on lots of adventures, so keep your eyes open for new Adventures in Fitness posts!  They are going to get pretty interesting. :)  In the mean time, I have some exciting news to share...  I have officially recieved my personal training certification as an Elite Trainer with the International Sports Sciences Institute (ISSA)! Now I have official ceritification as a Personal Trainer, Specialist in Fitness Nutrition, and Specialist in Exercise Therapy! Look for some exciting future posts about the stuff I've learned!  

Fitness Adventures! *New Series* Running in Guam

Well, we have made it to our new duty station: Guam!  It is blazing hot and humid here.  But I have decided to start a new series here on this blog!  Its going to be called Fitness Adventures.  It is basically going to involve all sorts of creative ways we find to work out, physically demanding touristy things, and tasty new adventuring recipes.  And whatever else I end up doing that falls into this category.  We will have to see! 

Today I had my first Fitness Adventure.  It was running.  You may think, "Becky, you run all the time. That is not an adventure."  Oh but it is.  First, because I have never sweated so much in my life.  It was SO HUMID at 8 in the morning.  I only ran for half an hour and I was drenched.  But the real adventure came when I was DIVE BOMBED by birds!  I heard that there were some very terretorial birds, but still, nothing can really prepare you for screaching, dive bombing birds.  Long story short:  It looks like running is going to be an adventure!

Guest Blog! Making the Right Choice

Hey everyone!  Sorry again for the absence from the virtual world, but this moving across the globe thing is insane!  I'm finally here though so I should be able to start getting more stuff posted on here again pretty soon.  But in the mean time, my sister asked if she could share her story with you as well, along with some advice about how she makes the right choices in one of the most difficult environments ever: college.  So here she is!

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Hello there! This is not Becky, but rather her radiant, gorgeous, and charming youngest sister Julie! I’m honored to make such a guest appearance on Becky’s blog while she is busy moving her soul overseas. I thank you ever so graciously in advance for taking the time to read my jabber.
My story is very similar to Becky’s, yet different in that I am seven years younger than her. I started putting on the pounds near the end of my grade school years and into high school. Probably because I wasn’t active enough and didn’t eat very healthy, especially during the time when my body was going through those evil changes that it likes to do. Mind you, I wasn’t really overweight, but my weight didn’t fit my figure. I was constantly uncomfortable and self-conscious. It got to a point where I hated shopping (I know right??).
Weeeeeellll, I’ll spare you the details because they’re not that exciting, but it was probably the sibling rivalry that got me motivated to start running. That, and weight loss. Our sister Emily was the crazy runner in the family, and Becky had started too, and I wanted to be like them (you two should be flattered that I’m actually saying that). So, in time, I grew to like running. Hooray! That was about a year and a half, maybe twoish years ago. I have since completed two half-marathons, joined the track team during my first year of college, and have motivated one of my coworkers to lose weight to join the National Guard!
So here’s what I’m gonna talk about today: Making The Right Choice! It’s so easy yet such a pain in the rear end. As a college student, healthy choices are tough; one of the main reasons its tough is because you’re the one making the decision, not mom. If I wanted to, I could have a double cheeseburger, fries, and a soda for every meal of the day. I could have a pudding cup and smoothie as a snack. I could get pretzels from the vending machines for late night study fuel. But just because those options are available, that doesn’t mean you have to take them! That’s the magical part about being independent: you have the opportunity to make unhealthy choices, BUT YOU CAN ALSO MAKE THE RIGHT ONE! Yay! I had a lot of wraps and salads at school. My roommate and I bought Naked juices a couple times a week, and I used my card money to stock up on Clif bars that were available (my ideal pre-race food). Yum! And it’s like Becky says: It’s okay to have the cheeseburger once in a while, or a smoothie or whatnot. I just has to be done in moderation!
Now, I don’t know what kind of audience Becky has reading this thing, but chances are, you’re not all college students and you don’t think this relates to you. Guess what folks! IT DOES! Even if you’re old like Becky, you’re still faced with tons of choices every day. At the company picnic, at a restaurant on a date or with the fam, even just grocery shopping! Just because certain choices are available (like that bag of potato chips) doesn’t mean you have to take them (it’s SO much easier saying ‘no’ to chips in the aisle than in your kitchen). Instead of using the money you would have used to buy icky fried, sugary, or salty whatnots, spend it on more natural and organic foods (they taste good, too!) Look at a restaurant’s menu online before you go – a lot of them have the nutrition facts on the website.
So what I’m trying to say is, just make the right choice. Please. Thanks for reading. Now I’m going to make a sandwich because I’ve been depriving myself of lunch until I got this thing written. K bye!

Motivation Monday! June 11,2012

Those times when you see no improvement...those will be the toughest times to keep up a healthy lifestyle. Don't give into them.



Motivation Monday! June 4th, 2012

Motivation Monday!  There is no such thing as silly motivation. :)

Sorry for the delay...

Hey everyone!  Sorry for being absent lately. Last week I was at the US Naval Academy watching my sister get commissioned as a Marine Corps officer (yay!) and now I am travelling around getting ready for our next duty station move in just a couple weeks/  Posts may be sporatic, but I will try and get stuff up here when I can!  For now, just keep working towards becoming your healthiest you.  Summer is such a wonderful time to get started because the weather is nice, fruits are in season, and its so much easier to be positive.  For my runner followers out there, have you signed up for a summer race? If you have, hows the training going? Keep working hard everyone!

Motivation Monday! May 28th, 2012

Today's motivation monday! Do you know how much your body is capable of?



Motivation Monday! May 21st, 2012

A little entertainment for your motivation monday! :)

Time for a Workout Switch.

Well, I've officially had to make a temporary switch to weightlifting.  My knee is injured enough that I can't run more than 2 miles without some pretty nasty pain deciding to show up.  So for the past couple of weeks I have been hitting the gym and pumping some iron. :) Which is slightly awkward since I work out on a military base in the same gym as some very macho guys.  And then there is me... a very not macho girl.  But oh well.  I'm sure its a source of entertainment for those guys. 

There are a couple reasons I switched to weightlifting for a bit.  First, its to let my knee heal and to build up the muscles and tendons around it to help that healing process.  Second, because it is a really beneficial thing to switch around your workout a couple times each year.  (These rotations are called mesocycles, just in case you were curious. :)  It helps with muscle confusion.  After always running for each workout, my muscles get very efficient at it, which is great for running, but not for constant improvement.  That is the reason that after my racing season, I switch to weightlifting, or in the case of once I move, P90X.  No more complacency for these legs!  I will be doing these gym/ P90X workouts for about the next 3 1/2 months, with a couple running weeks thrown in there for variation and for when I can't get to a gym.  After that, I will switch back to a primarily running regime, starting out slowly and working up to my usual long distances.  And the best part about weightlifting for a bit?  I feel super strong and I get to wear my super cute pink weightlifting gloves! Sweet!!



Calling Shawn Johnson Fat? Really???

http://www.examiner.com/article/olympic-gymnast-shawn-johnson-loses-25-pounds-after-cruel-fat-jokes

I saw this article this morning and I find it so ridiculous, I had to post about it.  The article is about professional gymnast Shawn Johnson losing 25 lbs because people were calling her fat.  FAT!!! She is a professional gymnast for crying out loud!  Now I'm not criticising her for losing weight.  If she is healthy and comfortable in her own skin now, then I am very happy for her!  What I can't believe  is the fact that some people were actually calling her fat.  Not everyone is built the same!  Shawn Johnson has a very athletic build.  She has a ton of power in her gymnastics because she has incredible muscles!  And muscles take up space.  With America's insane obesity problem, she is the last person anyone should be criticising for weight, unless they are her doctor or coach.  There is a difference between fat and muscle.  Finally, there is a difference between telling someone you are concerned about them because of their health/ weight and blasting someone on the internet. Shawn Johnson, if you ever read this, don't listen to those jokers that called you fat.

Gah! Okay. Rant done. :)

Motivation Monday! May 14th, 2012

Good Monday!  Here is your thought and motivation for the week:



Do you know what your limits are?  I thought my limit was 13 miles.  Turns out, its 34.  But just you wait, someday I'm going to blow that out of the water too.

Yummy Fruit Dip!

With the summer months coming, recipes like fruit dip are out in full force.  Most are full of whipped cream and other ridiculously sugary foods that basically takes the healthiness of fruit and laughs in its face.  I did find one recipe though that, all things considered, is a winner for this summer.  It still has some sugar, but also contains natural peanut butter and plain greek yogurt, both of which are healthy for you.  Not to mention, it takes about 3 minutes to make. And it sure makes it easier to grab the fruit for a snack instead of the ice cream!

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Yummy Fruit Dip

Ingredients:

1 C. Plain Greek Yogurt

3/4 C. Natural Peanut Butter

1/6 C. Powdered Sugar

Fruit for Dipping

Mix Plain Greek Yogurt, Natural Peanut Butter, and Powdered Sugar together in a bowl.

Stir.

Put in a pretty container and serve with fruit! Yum!!!

(Please excuse my not pretty container...all my pretty stuff is already packed up and moved.)

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Motivation Monday! May 7, 2012

This is an awesome quote that really demonstrates the difference that can happen when you commit to something. When you take the step to saying I WILL do this, you give yourself no options, and thats when results are seen.  Some physical, but mainly mental.  Health as an interest is something you do when you can...and if you fail, its okay, but health as a commitment is when you can't look back.  This week I challenge you to commit to fitness and health.  Start with just this week.  You'll be amazed how easy it is when you have no excuse. :)  Now go out there and kick this week's bum!!

50K Number 2: Mission Complete

This past weekend, I ran my second 50K.  Now that I've done two, I can officially qualify myself as an ultrarunner! (At least in my book.)  I wanted to take more pictures this time to show you what kind of "trails" are involved in these races...but that plan didn't work out very well.  So I'll just tell you the story instead. 

It all started Saturday morning.  At 5:30 AM. The sun was not even up for the first hour of running. It was chilly, but nice. The first few miles were a pretty steady pace up the first mountain. But around mile 12, I almost blew out my knee.  Through a lot of praying, some very proper form, and what I can only say was God's grace, the pain went away and I was able to keep running.  The area was beautiful, but dangerous. Sometimes the trail was nice and wide like this:

And then I came across this:

That is the other side of the trail.  Across the river.  And those rocks?  Not enough to cross without getting completely soaked.  Nothing like a solid extreme trail run.  Unfortunately thats the end of my pictures for the race.  Because shortly after this, it started raining.  Then thundering. Then sleeting.  Then HAILING!  It was ridiculous!  And so so cold.  Several people got mild hypothermia.  I either did or got very close. I could not move my hands, which were already swollen from the altitude.  I sprinted for a while just to stay warm.  Which was not done in proper form, and hurt my knee again.  Even having grown up in Wisconsin, I have never been so cold in my life.  The 3 1/2 mile mountain climb at mile 23(ish) was followed  by the final 5 mile stretch downhill.  By the time I got there, it was done raining, but the trails that started looking like the top picture were now a minimum of 3 inches of mud.  My shoe started out looking almost new, but ended up looking like this:

EWWWW!!!!!

With two miles left, a wonderful lady gave me a pair of socks a friend had given her for my hands. That small act of kindness and layer of protection helped so much.  It is also a perfect example of just one of the many acts of kindness showed on the trails.  As much as we are racing against each other, all the runners support and encourage each other.  It truly is a community. 

In the last mile, I started minorly hyperventilating, just because I was so exhausted and needed more oxygen. (Don' worry, it was in control in less than a minute.)  I finally crossed the finish line after 9 hours, 20 minutes, and 12 seconds.  I placed 325 out of 354.  Very close to last, but thats okay.  At the end, my sister, (who finished two hours ahead of me) threw a sweatshirt on me and got some food in me, and I finally started feeling again.  I'd like to give a shout out to my sister here, who really helped me believe I could become an ultrarunner and waited in the cold weather for another two hours for me to finish the race.  Without her and my husband pushing and encouraging me, I would never have thought I could move myself over 30 miles with only my two (very calloused) feet.  Every step, every freezing moment, every stab of pain was 100% worth it.  I pushed my body beyond its limits and found that I am capable of so much more than I ever imagined.  And I can't wait until my next race! 

PS.  The good thing about the freezing rain?  Much faster recovery time, since I basically took an ice bath while running...

Oh! Plus I got some pretty awesome shorts and a shirt. :)



10 Minute Work Out For When Exercise is the Last Thing You Want To Do

I did not want to work out today.  Not at all.  It was just one of those days.  I was just talking to someone else recently who had one of those days too.  Does that ever happen to you?  I'm going to assume so, because I have heard it before.  On those days, I do a 10 minute workout.  It can be a quick jog, 10 minutes of calesthetics, a quick bike ride, whatever.  Its just enough to keep your body active.  A 10 minute workout is better than a 0 minute one. 

Here was my calisthetics workout today:
25 regular crunches
15 (on each side) bicycle crunches
25 flutter kicks
10 regular push-ups
5 side push-ups (each side)
1 minute plank hold
45 sec. plank hold (each side)
25 leg raises (each side)
Stretching

And I did the whole thing in our barracks room.  Which is basically a very simple hotel room.  Doing a quick routine like this on days when you are extremely busy or simply need a break can help keep you in a healthy mind set. 

*This is a great quick work out, but to be healthy, you need to do more than just this every day.  This is meant for just every now and then when you really just have an extremely busy day.  I would suggest exercising 30 to 60 minutes a day three times a week on a regular basis to live a healthy lifestyle.

Side note: This weekend is 50K number 2!  Can't wait!

Motivation Monday!

Today's modivation is for anyone who has been told that their goals are unachievable, dumb, or been scoffed at in any other way.

My Trick for Beating Sugar Cravings

How many of us get hit with a sugar craving at least once a day? Or for some of us (like me...) its more like every other hour.  And it can kill our best efforts to stay healthy. So I've developed a kind of system for myself that I thought I would share with you in case it works for someone else too.  (If you crave stuff like chips, the same idea can work for that as well.)

It starts with taking all visible junk food and getting it out of sight.  No dishes of candy on the table.  Anything I bake is put in the cupboard.  Just this helps by eliminating the sight trigger.  If the cookies are in the cupboard, you have to think of them on your own instead of seeing them when you walk in a room and all of a sudden wanting a cookie.  Its easy to do and it does help. 

The other thing I do takes a little bit more practice and willpower.  Whenever I want a cookie, I first have a healthy snack.  If I want something sweet or chocolaty, I have an apple with natural peanut butter or some other fruit.  If suddenly I want chips or something salty, I'll have carrots or bell peppers dipped in hummus.  Both peanut butter and hummus are high in fat, but they are the healthy fats that your body needs.  If you don't go crazy, both are good to have in your diet.  A note on peanut butter though: if the ingredient label has anything more than peanuts and a little salt, its more of a dessert than a healthy snack.  Its weird at first to switch to natural peanut butter but it is absolutely worth it, healthwise.  Then, after I have had my healthy snack and some water, if I still feel like I would just love that cookie or a couple little pieces of candy, I go for it.  By first fueling my body with the good stuff, it is a lot easier to just have one and be done. 

Now, some of you may think, well its better to not eat that junk food at all.  You should just never ever eat it.  Well yes, you are right.  There is nothing healthy about a cookie.  But honestly, I like cookies.  If I sit here and forbid myself from ever eating a cookie, eating healthy gets a lot harder because all I want is that stinking cookie that I can't have.  So by having that one cookie IF I still even want it after my healthy snack, I can happily carry on with my normal healthy eating.  (I should add that after the healthy snack, stick with one cookie/ brownie/ whatever or a few hersheys kisses or something...not like a whole candy bar.  That defeats the purpose...)

Its hard to make the first leap and say I'm going to eat an apple before candy.  Once you start doing it, I promise it becomes natural.  And more often, you will find that you forget that you wanted that junk food in the first place because you have given your body what it needs, so it's not craving anything anymore.  Eating is like fueling your car...your body works best when you give it the proper fuel.

To get you started I made a list of a few favorite healthy snack ideas:

-One sliced apple with about 2 Tbsp of natural peanut butter

Sam's After Work Snack- Bananas with Cinnamon!

-One banana sprinkled with cinnamon (cinnamon is SUPER good for you! It may even help keep your tummy flat.  I don't know how, but scientists think it might.)

-Sliced veggies (carrots, celery, bell peppers) with about 2 Tbsp Hummus

-1 cup of plain greek yogurt with apple pieces and a few raisens in it (my current favorite. Yum!)

-Any piece of fruit with a small handful of nuts

- A few whole grain crackers and a couple slices of cheese.

Whats your favorite healthy snack?



Health Is More Than Fitness: A Note On Sunscreen

Health is about more than eating right and exercising.  It involves all sorts of other decisions made each and every day.  Should I floss my teeth? Should I wipe off the kitchen counter after cooking with raw meat? Should I wash my hands after using the bathroom? Okay so we all know that these are pretty obvious YES answers if we want to stay healthy. But here is one you probably also know the answer to.  Should I wear sunscreen?  Most of us have neglected sunscreen in the past and gotten burned for it. I know I've had a couple pretty uncomfortable burns. I have a pretty solid tan going that I got WHILE WEARING sunscreen.  If I hadn't put it on, I can only imagine how much of a walking billboard for skin cancer I would be right now.  But we keep not using it.  And then, to make matters worse, we go to tanning beds and bake some more.  All because we think that a nice tan is prettier than pasty white.  But pasty white is a lot prettier than skin cancer. Below is an article that one of my friends posted on facebook.  Its about a 26 year old girl that dies of skin cancer because she exposed her skin to those rays.  We all think "It won't happen to me..."  I bet she thought that too.  Please, take time to read this article and think about it now that we are getting into the summer months.  You don't need a tan to be pretty.  Healthy is a whole lot prettier than anything unhealthy.

 

A Death By Suntan At Age 26

http://shine.yahoo.com/healthy-living/a-death-by-suntan-at-age-26-1227159.html

(I've never posted a link in here before.  If it doesn't click through, copy and paste it in your browser.  Its worth reading.)

*NEW* Motivation Monday!

I've decided to start something new called Motivation Mondays!  It will be just a little something to kick off your week and your fitness lifestyle. 

So here is your first motivation!



Ever done a Couch to 5K Program?

So my internet has een really iffy lately...I've been getting booted after about 5 minutes of being on.  But I think the problem is fixed so hopefully I can post a little more now! 

So I was wondering if ayone out there has ever done a couch to 5K program.  If you have, I would love it if you would share with me how it went.  Did you like it?  Did you feel good doing it?  Was the pace good for you? Were you happy with your success?  Eventually I want to start my own couch to 5K classes, so if anyone has any experience with a program that they are willing to share, I would really appreciate it!  

So I Almost Hurt Myself This Weekend...

Hey friends!  I'm sorry I haven't posted in a while.  I've been working on my case studies for my exam and they are BRUTAL!  I'm averaging threatening to throw the computer out the window about once a day.  Lovely times. 

Anyways, I wanted to mention something really stupid I did this weekend.  On Saturday I went for a 13 mile run, but I started having some major pain in places that I have never had pain before, like my arches and my hips, as well as in my knee that I have to brace.  I'm not talking about muscle pain.  That can be worked out through, and actually should be. (I know it sounds strange, but if your muscles are sore from working out yesterday, do a light work out today.  It actually helps!) I'm talking about joint pains and other strange pains that are not normal. So what did I do? I got all stubborn and kept running because I "had" to get those 13 miles in.  By the time I was done, I could barely walk. There was a real possibility I had actually injured myself, all because I was stubborn.  Thankfully, I was okay.  A couple hours later, most of my pain was gone. I just felt a little stiff the next day.  I ended up changing to a new pair of running shoes that had not been worn down and it seems to have fixed the problems. 

The moral of the story is to know your body.  You can push through a lot of different pains when running (or working out in whatever way), but be aware of any severe pains that feel like they could be dangerous.  I wish I could give you a list of what those were, but its different with everyone. Usually, if its a stabbing or searing type of pain in joints, I know I need to stop.  If its dull pains, I keep going and am fine.  Long story short, don't stop working out for any old muscle pain, but when you feel something that worries you or you think might be serious, take a break.  If in doubt, call up your doctor and ask if it is a serious type of pain and how to strengthen your body to work through it.  Know your body. Find your limits, push them, but don't hurt yourself in the process.

Sometimes That Scale Just Doesn't Move...Why is That?

Is this how you feel when you look at the scale?  Have you recently started getting into shape by exercising more and eating right, but that scale just doesn't seem to want to move? Arg its so frustrating!!!  When I first started running a couple years ago, I didn't drop a pound in over a month.  I know.  Its frustrating.  You feel like you are working so hard but nothing happens.  If you feel like this, take a deep breath and relax.  You are still getting healthier, even if the scale doesn't seem to agree. (This is why I don't really like scales...they lie too easily.  If you really want numbers to tell you how healthy you are, get a body fat reading.  If you don't have the opportunity to do that, forget the scale and go with how you feel and how your clothes fit.) 

So why doesn't the scale agree?  Because you are not just burning fat, you are building muscle.  Muscle is so important because your muscle is the vehicle that burns the fat. When you have more muscle, your body will burn more fat throughout the day.  Here's a great way to show you what I mean:

 

The gross yellow goopy stuff is 5 pounds of excess body fat. The red thing is 5 pounds of lean muscle mass.  So if you lose 5 pounds of excess body fat, but gain 5 pounds of muscle, the scale will remain the same, but you've made a huge positive change in your body! The muscle that replaced the fat is only good for you and will help you burn more fat later.  And don't worry, its not an endless process.  Eventually, you will condition your muscles enough that you will not need to gain anymore to perform your workouts. 

Even though I'm talking a lot about the numbers on the scale, please remember that those numbers are not the important thing.  Society puts so much emphasis on the scale numbes going down, but the really important thing is living a healthy lifestyle and feeling good about yourself!