Exams are over and the Hiatus is over!

Sorry to have dropped off the face of the web for... 2 months. Things got crazy with work, school, etc, but good news! The semester is over, I'm turning 21, and even better, all A's in all classes so far.

Though things were busy, I did manage to set up a good fitness routine, and though I haven't lost the weight I would have liked (about 5 lbs so far), the pounds are steadily dropping and the changes are ones that will stick. Over the past two months I have managed to take 3 pilates classes a week (MWF after work), and run on the treadmill for as long as I have from the time I get to the gym to the time the class starts (between 10-30 minutes).

Something is better than nothing. And though pilates isn't everyone's cup of tea (I don't enjoy it), give it a week. You WILL see a noticable diference in the definition of your abs. And come on, you know that's what you want more than anything. Not to mention the exercises can easily be repeated at home, but I do recommend trying to give yourself one month of classes to get the precise form down. Otherwise neck and back pain will become your better abs best friend.

I'll leave you with that and the video to consider. It's part of The Fun Theory, the idea that something as simple as fun is the easiest way to change people’s behaviour for the better. Imagine if this were applied to the concept of health and fitness. Would it work for you? It works for kids. Have you ever had a plate of vegetables assembled like a smiley face?

Winks!

Links to get you through the week...

This weekend after wanting to participate in a triathlon for the longest time I got the opportunity to not only see one, but work it. Originally I was going to sign up to compete, but it was such short notice, and I get so nervous about new things I figured seeing one in action would help ease into it. Normally I encourage people to jump on in and go for it, but it got me pumped seeing these people, all shapes and sizes complete a triathlon. As soon as the new sprint triathalon season starts I'm going for it. I'm gonna take my dad's old bike and give it a go. Why not? The triathlon community is extremely supportive, whether your a complete newbie or a seasoned veteran. Here are some links to get you started. I'm really hoping to become a part of TRIgirl.



Led by USATriathlon certified coaches, team members follow a fitness program to prepare for a target triathlon. The heart of TRIgirl lies in the camaraderie and support of a team working together toward a common fitness goal and philanthropic cause. We provide a complete package of fitness training, triathlon coaching, social events and philanthropic opportunities all within a friendly, supportive, all-female environment. Women of all ages and abilities are encouraged to join the team.

The morning after...pilates.

Holy crap. I'm feeling it. Especially in my abs. I never feel it in my abs! Yesterday I took a pilates class for the first time and am in love. It was one hell of a work out. It's like yoga, but less Ohm and and more ow. Ow in a good way though. I really felt like I was getting a killer work out the whole time. At the same time however it had the the resftul quality of yoga.

If you're like me and you have gotten to the point where when you don't feel like you gotten a good work out you feel guilty pilates is for you.

Katie Hoff

So guess who I had the opportunity to meet this weekend... Olympic Swimmer Katie Hoff. She was giving a swim clinic where I work. I was very impressed with her ability to break down drills and explain them in ways that kids could actually remember them. I learned a few things myself.

On the downside I was not impressed with her public speaking skills. She seemed like a very nice, intelligent person until she opened her mouth. I would have loved to hear what she had to say as a swimmer and as a person who values swimming as an important life skill for everyone, but when I hear someone say "um" every three words I have a very had time listening to anything other than the onslaught of meaningless fillers.

It amazes me that people in her situation that are the top of their sport, field, etc. don't have better public speaking skills. If it were up to me it would be a requirement, and when adolescents have to give presentations in school points should be deducted every time they use fillers.

Now I'm not perfect, but thankfully I have friends and family who will point my speech problems out to me. Sometimes I hate them for it, but I truly believe when a person can confidently speak to others about their opinion, they will be confident expressing themselves in all other areas.

Just remember, listen to others and calculate what you will say. Say what you feel and believe. People respect honesty and especially the ability to articulate your thoughts and opinions.

*Winks will be posted tomorrow. I really want to include this book I have and I can't find it!

Winks! A healthy mind equals a healthy body

I apologize for the delay getting this out and that there is only one link, but I think you will find that this website includes quite a lot of information and interactive stuff to sift through. This week I really wanted to stress the importance of mental health. So many people live lesser lives because they do not allow themselves the time to relax not only physically, but mentally. I have found that giving myself that hour every other day, preferably every day, to find peace of mind works wonders on my overall health and good attitude.

Yoga is in my opinion the BEST way to accomplish this. You owe it to yourself. Not only does it work out the kinks that can form in our bodies after a long day, but it helps you shrug out all of those mental kinks as well. One of my favorite quotes is...

"Free your mind and the rest will follow."

I have only been doing yoga in a class setting since late August, but practically immediately I noticed the impact it was having on my outlook on life. When I go in to class I make that quote my goal for what I want to accomplish and I try and have that attitude that best I can all the time. Now I'm not perfect, I get pissed off, and I can be a major bitch when I want to, but you know what? It doesn't happen as frequently, and every day I am becoming happier and happier with myself. And each day I'm letting less and less things drag me down. So give it a shot ladies. What do you have to lose?



This website is awesome! AWESOME! If like me you get nervous trying new things, this website has tons of info on anything and everything yoga. My favorite feature is the build a pose sequence under the Poses tab. It allows you to browse through various poses and create your own sequence or view sequences that others have saved. This is great for the beginner who wants to become familiar before taking classes, or any practitioner that is tired of coming up with ideas at home.

No One is Invincible

Many people take for granted their youth, genes, etc, for their health and physical prowess. We are not invincible. People age, contract illness, etc. While some may not have to "work" to maintain the body that houses them, others see it as a constant battle. Yours Truly included.

At the same time however I remember what it was like to feel that I was invincible. Then it all went away. After my foot surgery it was a constant struggle to get back to my peak condition, and I still haven't gotten there.

I had never been out of shape before. I didn't know the struggle, the pain, the utter stiffness of getting in shape. Since I could walk I played soccer, and since I entered school I participated in a sport every season. Basketball, Track, Volleyball, Soccer, Swimming, etc, I didn't know what it meant to work to be in shape.

Yes, I was working on my health and fitness everyday, but I didn't know the challenge of getting from point A to point B. I used to be 5'8" at 123 lbs. and could squat as high as 310 lbs. Now I'm 5'8 and 138 lbs. Down from 145. It has been a struggle, and while not at all enjoyable, it has been immensely rewarding.

Not everyone has been as lucky as myself. Many people weren't raised with a passion for physical activity, but had to find it on their own. Many people are limited to what they can do. That being said, do not make excuses. Work with what you have, and push yourself to overcome it, to bring mind over matter. If you are willing to put the effort forth and you want to look good, feel good, and be healthy it will happen.

Be resourceful. Don't be afraid to ask questions. And more importantly try new things. The world of health and fitness is vast, there is something out there for everyone all you need to do is look. There are people out there who's sole purpose in life is to help you find a way to get healthy that is specific to you. And if you really don't feel comfortable taking that first step feel free to send me any questions you may have and I will answer to the best of my ability or find someone who is more informed on the subject than I am to help you out.

photo by: Dragon-Kiss

A little more about me.

Trying to avoid a major information upchuck here, but recently I've had a lot on my mind. Like many people I have so many things I want to try/accomplish/do that to think of everything at once sends my mind into overdrive. Now that I've changed my major and I'm not doing Medical Illustration anymore I've been enjoying my doodles and simply drawing for me and not as assignments. It's quite refreshing, but at the same time difficult to watch my past classmates' evolving artistic abilities. Lately I feel bombarded by it, but alas, my doodles are quite satisfying, and who knows, maybe I'll get back to my love of anatomy drawing.

Other than that I am loving that I can now embrace everything health and fitness not only as my field of study, but as my job, and more importantly my every day life. It's because of this that my main goal I'm aiming to tackle come spring is getting my certifications to become a personal trainer. I have always wanted to do this, so enough putting it off, time has come to act! I'll keep you all posted... and for now good luck in all your individual wants and aspirations.

Feel free to e-mail me some of yours!

So sore...

This is a little late coming I apologize, but school and work have kicked my ass this week. Not to mention the workout Monday that REALLY kicked my ass.

I started the week off by going to the gym with my Dad. I am trying to focus back on going to the gym more since a) It's cold and b) I'm bored with running and swimming. Time to mix things up! So off to the gym I went, and since it's better for your muscles to have a day of rest, I decided to focus on legs. My legs and butt are so sore! I didn't even do that much. I did 30 minutes of cardio on the stair-master, general arm muscle groups (1 rep only), leg work double reps along with agility moves with 5 lbs. in each hand. I made sure to top it all off with a final burst of fast paced squats, jumps, etc. Pick a good song on your ipod and force yourself to go all out THE WHOLE THING.

1 1/2 hours at the gym=sore

Tuesday I obviously did not have time to go, hence it's one of my off days... school 7 am to 10ish pm...nooo thank you! Wednesday I went to yoga instead. I wasn't going to b/c I was feeling guilty it wasn't a "work out". Well guess what... Yoga chewed me up and spit me out. It was great! Especially since my feet are starting to have problems again and I need to start figuring out lower impact work outs, until I can get to the podiatrist.*

Things are looking good now. My work schedule is a little better so I'll be able to fit in more yoga classes and finally give palates a try.

*I had to have bunion surgery when I was 15. My feet were so bad that I couldn't walk after I played sports. I had somewhere around 14 screws put in my feet all together. All were dissolvable except one. The surgery didn't really take, and my feet are going back. Ouch.

Winks!

So I figure to follow suit with my last post it would be best if I were to post some of my favorite food sites. Yummmm.

Goveg.com is a great resource for aspiring vegans, vegetarians, etc. If that isn't your cup of tea it's still a wonderful resource for finding great healthy recipes, shopping guides, etc, and if you are into it Goveg has a free 30 day vegetarian starter kit.





Like I said in my post earlier the Whole Foods Market is the mecca of all things organic and healthy. The store is well organized so it isn't a pain to find things, the service is wonderful, and the food kicks ass. Check it out!



Trader Joe's is great! They don't have the selection that the Whole Foods Market does, but they're neighborhood friendly mom-and-pop style and have great prices. Not to mention they have awesome store brand items for all those frugalistas out there!

My Week in a Nutshell

This has been over all a great week. I've been a little stressed because I don't have good hours for work next week and I worry I will fall behind on my classes. So far it looks like I'll get all A's as long as I keep it up. Other than school, I've spent a lot of time this week in grocery stores and trying out new and old, but not forgotten fitness routines.

For fun this week I have been checking out all the local whole food and organic grocery stores. It's gotten to the point where our friends from England say every time I come home I have food with me. Yeah I'm a dork, but since I don't have a lot of money and I love eating right, organic food is a major treat for me. I try to keep it around one food item a week that can be my go-to meal, enjoy the crap out of it, then move on to something new the next week. I would love to eat all organic, but it is expensive so I have to compromise the best I can. And since I'm a major fan of food and crave like I'm PMSing 24/7 it's a good way to satisfy those urges.

I'm happy to see these markets picking up. It seems as if I new a store opens every 6 months or so. It's wonderful to have options, not to mention a little competition so the prices aren't as steep. I'm am a little disappointed that there is only one on my neck of the woods, and it's not even the the healthy eater's mecca like the Whole Foods Market. Luckily on the other side of the river there is a Whole Foods Market with a Trader Joe's, World Market, and Farmer's Market all withing walking distance of each other. I can tolerate the commute for that.

But seriously folks, I encourage you to get excited about food and love your body. I know organic is expensive, but make an effort to try and fit some items in to make the best impact you can (plus they tend to be lower in calories). Try and stick with the staples, just meat, animal products, or simply cereal. Every little bit counts. You don't need to become an Eco-Warrior to make a difference.

Other than that I've been getting really excited about my change of major and I'm planning to get certified as a personal trainer in the spring. The cost is quite steep, but it's worth it, and since I might be able to get some type of school credit for it my parents want to try and help me out financially the best they can. I'm so lucky for how supportive they are. I just can't get stuck in the aquatics niche. I love the water and I love teaching swim, but if I teach I prefer to work with special needs children and the facility I work at simply doesn't cater to them. I need to branch out and learn other skills that can assist me in attaining my goals.

photo by: Abhay Singh check out the link!

Winks!

Links for the week! Each of these are great local magazines featuring local women and providing wonderful information on health, fitness, and fitting time for ourselves in to our crazy schedules.



Provides active women with the information they need to shop healthy, and stay green, even on a budget. Check them out!



V Mag is a monthly complimentary magazine, presents a unique editorial blend that inspires and empowers local women through a positive voice. Our product targets women ages 25 to 55, educated and active professionally and personally, and provides an effective avenue for advertising. Distribution includes Richmond, Charlottesville, Petersburg and Hopewell, Farmville, Ashland, Goochland, and Powhatan.



Skirt! is all about women, their work, play, families, creativity, styles, health, and wealth, bodies and souls. Truly inspirational and informative.




*I strongly encourage everyone to try and find at least one local women's magazine. They are a great source for information on things to do in your area. All of these I just listed are free. They can be found at whole food groceries and just about any local business. Support your community. Find one!*

Mix It Up

The past few days have been I have made great progress with my health goals. I have adjusted to my new meal regimen as you might say, mentioned previously in my Eat Right, Feel Better post. Resulting in less cravings and less deviation from my goals.

For example, not only was I able to snuff out a major milkshake craving, but accompany a friend to McDonalds, while hungry, and not eat a thing. It wasn't even as difficult as I anticipated. My efforts are really starting to show. Plus I can still have those items, I just firmly stick to my rule give each craving a week, and don't eat bad stuff at bad times.

How long do you think that milkshake craving lasted? 1 day. Don't give in. And McDonalds? Why would I waste that many calories on that in the evening when there are so many other culinary delights out there? It's not worth it and you know it.

As for the fitness I've been trying to mix things up more to avoid a rut. First I swam laps after work 2 days, went for a run one day, to the gym another, and today I ran around with my nephew and practiced some soccer with my dad and one of his friends from England. It has been much more enjoyable not to mention way less monotomous this way. I want to add in some more gym workouts with some treadmill just to keep some consistency though. That way I don't start forgetting about certain muscle groups.

I'm feeling much more positive about things. I may not be where I would ideally be physically and mentally, but the progress is definitely there and it's not going anywhere. I'm not rushing and I'm not burning myself out. I am really enjoying this process one step at a time.

* Plus with this method I am far less likely to yo-yo with my weight (very unhealthy) and maintain this lifestyle for years to come.

Stress

The stress has officially gotten to me. I had been wondering where it was, and alas! It showed up last night after I got home from school. I have been doing remarkably well in my opinion juggling school, a job, family, and my own health; and all of a sudden it hit that I haven't yet had a real guilt free moment to myself in a long time.

It all started with me making lists again. Seeing on paper what I need to get done so that I can plan the best angle of attack. But what I forgot was that the first time you see everything on paper it can be quite over whelming. All of a sudden I freaked out and thought, "I can't do this on my own!"

How can anyone do this on their own? The answer is we can't. It wasn't easy for me to reach this conclusion, it came after a long moment of sulking, and finally a nice hot shower to clear my head. Long hot showers are the BEST way to get your head together. Don't get out until you are feeling some sort of positive attitude take over you, or the hot water starts to run out. Last night, the hot water had to run out. But you know what? I feel better.

I'm not alone. The vast majority of women out there struggle with their weight and self image. It may not be every day, but it happens to all of us. The thing is to realize this and to know that what you put in is what you get out. For a moment stop looking to the future and look at how far you have come. And most importantly be proud of yourself.

Eat Right, Feel Better!

I don't know what exactly happened, but as I said last week I had been sick and the only food my body craved was healthy stuff. Listen to your bodies people! It tells you what you need!

So this weekend I have been making a huge effort to listen, and give my body what it needs. Not just occasionally and when convenient, but consistently. Starting with my major craving for hummus. I haven't eaten any meat, seafood excluded (it's my favorite!) and have been focusing on my whole grains, fruits, and vegetables.

I have done well staying away from the candy. Having the attitude that if I don't crave it, if I'm not hungry, I won't eat it. And that's that. I did come up with the great idea of instead of eating junk, have that super delicious trail mix sold at the Fresh Market. Yes, there is chocolate in some types, but you also have nuts, dried fruits, etc. A great compromise to my HUGE sweet tooth.

Today I had sushi. My all time favorite. Unfortunately I don't have the chance to have it much because I am living on a college student budget, and try my best to limit my spending. So the weekend is over and what am I going to do?

Try my best to continue on this track through the next week, and after that, the next week.

Water's Such A Drag

So today I swam laps for the 1st time in about 3 months. It was so gorgeous out and one of the swim instructors was telling me how I should join our Masters team. So I wanted to see where I stand.

Yeah...Swimming is hard work. I'm a good swimmer, I swam competitively for a long time, but the endurance is just not there anymore.

I swam fast, but I couldn't keep that pace up for more than 15 minutes. My arms really got a great work out, but it is a completely different whole body work out than running. And because of the limited breathing it can be a much more cardio intensive work out.

The verdict is in and I must do much more swimming. I'm planning on mixing up my workouts and the days I'm at work swimming laps right after at least 2 days a week.

photo by DevilDiver

Winks!

I got the idea for winks from one of my favorite blogs, Desire to Inspire. You should check them out. Nothing to do with health or fitness, but awesome nonetheless.

It's a little late, but better late then never. Winks... the weekend links. A few things I have found to keep you busy through the next week. If you have any ideas or would like to be featured shoot me an e-mail.

Map My Run is a wondeful tool for anyone who likes to run, bike, walk, etc. This website lets you log in (it's free), put in your starting address, and create a course. You can share your courses and find others from your area.


Sports Backers has been named the best sports commission in the country by the National Association of Sports Commissions (NASC) in 2006 and 2009. SB is the best place to go to get information on getting started or continuing your fitness goals, especially in my neck of the woods. They provide support to just about any type of sporting event including training, sponsoring, etc.


Runner's World is the website for the popular runner's magazine Runner's World. It is a great resource for anything running, but general health and fitness as well. RW also includes excelent information for things such as injury prevention, nutrition & weight loss, and motivation.

It's Official!

Wonderful news! I have finally gotten my major officially changed to Exercise Science with a concentration in Pre-Physical Therapy! So excited! I finally feel back in my element and exited about what I'm working towards. Sorry for the lack of posts recently, but more good news! I talked to my boss and my work schedule has changed so I will work more mornings. This way I'll actually have time to work out AND do homework without over exerting myself. So look forward to more posts. Next week can't come soon enough!

Otherwise even though I've had almost a week's hiatus from exercising I have noticed some things that have encouraged me to do better. I'm not happy with how I feel. Not that big of a surprise mind you, but it does help in looking at future work outs with a positive attitude. Better yet, junk food doesn't taste that good anymore. I didn't realize I wasn't eating a lot of it, until I was bad and had some ice cream, and I just wasn't into it. Even better... You know what I'm craving? Hummus! All I can think about is how much I want hummus. So tomorrow I'm gonna splurge on my college kid budget and get some. Then I'm gonna look up some recipes so I can start making my own. I'll leave you all with that!

Have a great weekend! I'll try to get a few WINKS (weekend links) on here soon.

Burn More Calories on the Daily!

Here's a few things to work into your daily routine to help you burn calories and get some subtle exercise.

1. Take the Stairs: No Elevators. Take the stairs, no matter how many flights you go. In a few weeks you'll notice your upper legs and ass are getting tighter. I'm so used to taking the stairs now that I don't even realize it until I'm on the 5th floor and I'm telling myself "F* that!"... It's a good thing tough.

2. Bike/Walk/Run Where You Need to Go: Do it. It's gonna suck at first, but if you gradually integrate it into your routine (even just 2 days a week) not only will you notice it in your waistline, but how you perceive yourself. Not to mention the money you will save from not using your car is astounding. It's sets a good example to others, especially kids, and you're shrinking your carbon footprint all at the same time. Hell Yeah!

3. Weights: Wear them around the house. Believe it or not there are weights you can attach to your body. They come in weights that are attachable to your ankles, wrists, and even full vests. I personally recommend the ankle ones. They don't have to be heavy (I wear 5lb ones, but they come at weights lower than 1lb). You will be amazed at the difference wearing them will make. You can wear them just while you're at home. While you're out at work, running errands, etc you will feel an amazing difference in how much more energy you have.

4. Suck It In: Seriously. Sucking your navel and especially your lower abdominals in gives your abs a great work out. Some people say to suck in and release repeatedly, but I prefer to hold it in as long as possible. Shoot for 24/7. The reason being, after making a conscious effort to do this all day, every day, your abs will stay in and tense without you thinking about it. Imagine that. By sheer will power you have just lost an inch or so around your waist. In addition to that, this is also a great exercise in will power to prepare you for even bigger steps.

7 days!

Exactly one week since my last post. Last week was a complete whirlwind. First off we had friends come from England that will be staying the whole month, I had the worst schedule with work, and school picked up speed. Then come Friday after my 5 AM shift, I ran my best run yet only to completely crash after I ate lunch. Crashing from my lack of sleep and non-stop working not the run...that left me energized. So needless to say I have spent much of this weekend recovering and catching up on my daily tasks.

Today I started my day out great! I got up early and went for a run. It was wonderful not having to worry about it when I got off work/school. I have decided that every month I'm going to add a mile to my run and hopefully after Christmas I will have the money to join a Triathlon training team. I have always wanted to do it, but I am seriously self conscious about my bike riding skills not to mention my old ass bike. It's in good shape, but everyone around here is so damn snooty about their equipment.

Is anyone else bothered by this? I think it's ridiculous. My attitude is if you have the balls to go out and try something new, to make that effort to get in shape no matter what your situation you deserve all the respect in the world.

Shoe Suggestions

While many women may love shoes, trainers/running shoes can often be a completely different story. It may be socially acceptable to put looks before comfort when buying a pair of shoes, but when it comes to tennis shoes this is completely unacceptable. I for one am extremely picky about shoes no matter what their purpose is. I had bunion surgery in the 10th grade and a lot of subsequent foot problems so this is quite the issue to me and I encourage you to make it an issue as well.

Here are some tips to picking out good shoes. *Note* This is my personal opinion, no one person's foot is the same. Always consider yourself not others.

1. Money Matters: Don't be stingy about your shoes. Find a shoe that is comfortable. That if need be, you could spend all day in them and not want to saw your foot off. Otherwise you're just asking for more problems. So many body aches and pains originate from your feet. Don't set yourself up.

2. Try Them On: Never. I repeat NEVER purchase a pair of shoes without wearing them. That's just stupid. The only time this is acceptable is if you have a particularly trusted brand of shoes, and they are not meant for working out.

3. Don't Rush It: You should never plan a quick trip to get a pair of trainers. Take as long as necessary to find the right shoe and do not settle for anything that is less than perfect for you.

4. What's Your Foot Type?: This is crucial to buying running shoes. Many shoes don't offer proper support for your feet. You shouldn't have to buy inserts if you get the proper shoe in the first place.

4b. A common foot type is high arches, or it's opposite flat feet. To find out what type you have try this simple foot test from runnersworld. When you have high arches like I do and you don't have good arch support in your shoes, your heel, toes, and the ball of your foot absorb all the shock from your feet slapping the ground as you run.

5. Size Matters: Keep into consideration that your feet swell when you run. If the shoes you are trying on fit your foot too snug, they will probably feel too tight and painful when you are running. This can also be felt as random numbing in your toes or other parts of your foot resulting from pinched nerves.

6. Insoles: If you wear insoles bring them with you. Otherwise how would you know whether or not they will fit in your new shoe?

7. Get Some Help: Many people like to be left alone while making a purchase. I know I do, but don't be afraid to ask for help. Salespeople know what products are on the market and they know feet. They can help you make an informed decision. So help them out by giving them the right info...what type of running you do, how often you run, where you typically run, and what type of surfaces you run on.

8. NO!: Don't be afraid to say no or give yourself a day or so to digest what you've tried on. You'd be amazed at how your mind will lead you to think shoes are better than they are because you are carried away by either their looks or all the wonderful things the salesperson said.

Yesterday and Calorie Cutting Tip

I got lucky yesterday. Thanks to the weather I didn't need to go into work and instead I managed to get a lot of stuff done. While on campus I met up with one of my friends and had a major untouchable item. Starbucks. I don't even like it. It doesn't taste like coffee and it has enough caffeine to make your eyelids twitch off your face. But alas, I had a gift card so I split the drink with a friend.

If you do like stuff like Starbucks, it needs to be a treat item, not a daily staple. That's where that extra 10 lbs is probably from on those of you who drink it on the regular.

Then I did something even better! I got buffalo wings. It was a deal so the same friend and I split the meal. I know all this sounds terrible, but do you know what I did after that?

I went for a run. That's right. It was the first wonderfully cool day and I couldn't resist. (Not to mention I couldn't live with the guilt). It was horrible, but I did it. I don't regret a thing. It's fine to eat like that once in awhile especially if you use it to motivate yourself to do more.

*Special Calorie Cutting Tip* (and a quick way to shed pounds)
Get rid of your sugary drinks. Coffee, soda, anything, not even juice. Get fresh fruit instead. It's better for you. Drink water. Only water. That's what we are biologically meant to drink so let's keep it that way. You will be amazed at how things will change. Soda will become a treat (I can only handle 1/4 of a can) Need more convincing? Drinking soda decreases bone density in women. No good.

Back on Track!

Dara Torres image courtesy of BBC

Back on track! I made sure to seriously kick my ass today to make up for lost time. All this was made much easier since I got off of work early and didn't have to work that double. After work I did some cleaning and then RAN to the gym. No driving, running, and it was all up hill (and 5 miles through the snow) Just kidding. It was 2 miles round trip and more in the upper 80s and muggy as hell.

Anyways, ran to the gym and did my normal routine, but added weights to my ab exercises. There was this woman there that put everyone to shame. She must have been in her early 40s and didn't look a day over 35. That's not the point though. This lady was doing things I had never even thought of doing. And I've been a gym rat since the 6th grade. It was honestly inspiring.

After those few days I fell off the wagon it was sort of depressing. Me, in my 20's getting my progressively tighter ass handed to me by an older woman. But that's not the way to look at it. That initial impression is bound to occur, but we're all better than that. Try to avoid thinking, "I wish I could be a housewife and my job was to look pretty and fuck my husband." It's ok I do sometimes too. But seriously loaded lady or not, everyone has a lot of shit on their plate, just not the same shit. Every one deserves credit for busting their asses and making the effort no matter how big their ass is.

Lizzi Miller: Real Sexy Woman

More info on Lizzi Miller and the photo that has made quite a stir. I have attached a link to the Glamour blog article written in response to the mass amounts of feedback to the 3x3 inch image.

The Woman on Page 194

Not doing so good.

So I haven't worked out, nothing, since Wednesday. How terrible is that? I need to go for a run ASAP. I had school from 7 am to 9 pm Thursday, and have been working doubles everyday after that. Tomorrow I must go for a run tomorrow after work. Hopefully I can squeeze in some homework and studying too. Wish me luck!

Love Who You Are

Getting healthy isn't about being a specific size and fitting a specific cultural mold. It's about feeling good in your own skin, looking in the mirror and loving you are. This photograph run by Glamour magazine in this month's issue is a perfect example. Don't tell me she isn't gorgeous.

Lizzie Miller

Uh Oh... The Major Pitfall

So I've come to my major getting in shape pitfall.

Overconfidence

You know... When you get to the point where you start seeing the results in yourself and say "Damn! Pretty good! My hard work and focus is paying off! It won't be that big of a deal if I have a big bowl of of Extreme Chocolate Moose-tracks ice cream."

It happens to the best of us. But that one bowl of ice cream, that one trip to Burger King, that one sneaky little vice item will send you on a slippery slope back to square one. I don't want it to happen, you don't want it to happen, so let's not let it happen. So I've listed some ways to avoid this problem or overcome it when the times comes, and believe me the time will come.

1. Have that Vice Item: But plan it ahead of time. This pitfall normally occurs when we don't lay out some ground rules in advance. When you want that item, give yourself a week. Not only will this in many cases make the craving go away and increase your willpower, but if/when you do have that item, it will be much more appreciated, enjoyed, savored, etc.

2. Make yourself work for it: You know that hunk of cheese cake packs a ton of calories so why not work extra to work it off ahead of time? Make it a weekend, have a killer cardio intensive morning workout, a light (but filling) lunch, and have it as an early afternoon treat.

3. Avoid the night time: Those extra calories from whatever slice of deliciousness you have will turn into fat as you sleep it off. No good.

4. Set Mini Goals: Not one big one. It's so easy to get discouraged when the final goal is so far away. Enjoy the journey. Celebrate all of your accomplishments.

5. Reward yourself with a non-food item: I am a shoe freak! As you progress with your change towards a better you, find something you lust after. Now spend the time until you reach your goal price shopping, or if you don't have an item, but a price limit, searching for what you can get with the most bang for your buck. Last time I managed to find a pair of brown leather boots that were originally $365 for under $200 with free shipping. Booyah!

6. Don't Give Up: Come back kicking ass! Everyone has their off days. Accept it and move on.

Well That Wasn't Inspirational

My favorite workout buddy hands down is my Dad. We have been going to the gym together since I was in middle school. My dad is who I look to for much of my work out inspiration. He's over 60, works out 6 days a week, has the best eating habits, and doesn't look a day over 55. One of his favorite sayings is, "It wasn't inspirational, but I did it." referring to the gym. He goes every morning 5 minutes after 7 without fail and though it may not have been an inspirational work out, he went and he did it. As opposed to other people that stayed home and in bed.

This quote is something to live by. Have you ever had one of those days where just the thought of any form of physical activity makes you want to grab a pillow and find the nearest soft surface? I know I do. Yesterday was the perfect example.

After a full day of work I needed to head out to storage to find a calculator (not one of those easily replaceable ones) which was like searching for a needle in a hay stack. After multiple trips and every box examined, no calculator. I know this doesn't seem like a big deal, but I had homework to do, and no where near $100 dollars to spare for a new one after spending over $700 on text books. I was planning on running, but was so stressed the thought of it made me want to sink into the couch.

So what did I do? I gave myself 5 minutes, got a drink and went running. It wasn't the best run, but at least I did it.

Runnnning

courtesy of valerag on DeviantArt

It's been awhile. At the moment with work and classes I don't have a "day off" at all. Classes two days and work the other 5. Ugh. It's not bad though. This is the happiest I've been with my time situation. Unfortunately though due to the craziness of school I have picked up running again. Not really unfortunately, running is in my opinion the best work out. You get your cardio in as well as toning your muscles. Not to mention it's the best way to burn that stubborn belly fat. Hell yeah! Think of that. Even better... you can fit it in to any time frame. Try making an excuse for that one. Bad knees? Me too. Run on grass. So there!

I feel great!

So today was a great day. Work wasn't bad and I'm looking forward to school tomorrow, but guess what else I did!

I took my first Yoga class! Love it! I have always wanted to, but no classes have ever been available at my gym when I wasn't working, and I get really nervous about new things. Especially this, since I am about as flexible as a steel rod. In the end though I figured what do I have to lose? My back has been killing me, and my legs were sore as shit from running. Not to mention I should have this time slot available the rest of the semester so I might as well start the routine before school starts and I already get another routine. (I'm crazy about routines)

Well anyways... it was great! I didn't feel like a fish out of water. It was sooo relaxing, and better yet I could feel that I was getting a work out. Subtly though, and it felt wonderful, not like I wanted to die. On top of that my legs felt fine afterwards, and my back has never felt so good!

Try new things. You might end up liking it.

Dragging my feet

Wow! Long weekend! I was supposed to go out of town, but the car broke and we ended up getting a new one, and now what days I am not at school I am working. Ugh. On to workout stuff.

Sunday I don't think I have ever not been in the mood to be at the gym like Sunday. You know why? I didn't get anywhere near 8 hours of sleep. Lesson learned...again.

As for Monday and today I have been trying to get back on the running horse. Not easy let me tell you. The last time I was hard core running my friend and I ran at least 3 miles a day 5 days a week. Let me tell you with no one to run with this is not fun. On the flipside running has always given me a much stronger feeling of accomplishment. My mile time was about where I want it to be (for long distance) and it wasn't as painful as I expected. In fact things went so well Monday night running that I went ahead and ran to the gym this morning. What I love about running is that it doesn't take too long and it's the fastest way to trim down and get rid of fat in the tricky areas. With school starting up that's exactly what I'm gonna need.

No more excuses

Okay. I know we all have plenty of excuses lined up for why we don't work out or get healthy like we should. My personal favorite is "I don't have enough time." So here's a list of common excuses and some good ways to beat them:

Not Enough Time

• Exercise first thing in the morning. You'll not only feel energized for the rest of the day and have that metabolism boost I posted about previously, but your work out won't get in the way of other activities.
• Go for a walk during any sort of break you have.
• Don't drive anywhere unless you absolutely have to.
• Take the stairs! I cannot emphasize this enough. It's such an easy way to burn some extra calories, not to mention tone your butt.
• Combine exercise with other activities. The Women's Sports Foundation (WSF) Had the wonderful idea to have walking meetings with friends, colleagues, etc.
• Get your priorities straight! Don't let other things get you sidetracked. Do your workout first. You'll feel more pumped to get other shit done.

Icky Weather

• Invest in good exercise clothing. You'll feel better. And the heat, cold, rain is no excuse. People have been through much worse hardships.
• Get some hand weights and a mat (if you want one) and do some abdominal workouts, arm workouts, and even squats or lunges while you're watching TV.
• Indoor Options! Get a gym membership (sooo worth it), or Exercise videos. Netflix has a wide variety available to watch instantly. I personally recommend any of the Self workout videos. They are easy to follow, and not that difficult.

Tired

• Get an exercise buddy! This is my favorite. You can keep each other going. Another person gives you motivation, not to mention a little mental competition to keep pushing yourself. Better yet, a distraction. There is nothing like doing some cardio with a friend then looking at the clock and realizing "Holy shit! I passed 30 minutes!"
• Work out in the morning (are you convinced yet?) Mental fatigue will have you talking yourself out of it if you wait too long. If you really don't like the idea of doing it first thing, give it a sincere effort for a month of working out, and then you can move to a more suitable time for you.
• Get your sleep. Don't stay up late. Establish a routine that gives you at LEAST 8 hours of sleep and never go less than 7 hours. Trust me this works. And you will look better. Your complexion will look rejuvenated and healthy. Not to mention you'll have a much better attitude.
  
• Find something you enjoy doing, that helps you relieve stress, or gives you the social time you need. Or what I love, the alone time. If you fulfill one of these needs you will find yourself looking forward to being active.
  

A moment on my lips forever on my hips...not

I have always been a huge fan of wraps. They're yummy. Here are a couple I love that are very filling, tasty, and healthy.

Turkey Spinach Wrap
Deli Sliced Roasted Turkey Breast (I will not buy packaged lunch meat)
Organic Baby Spring Salad Mix
Sharp Cheddar Cheese
Briannas Blush Wine Vinaigrette Dressing (the one with the strawberry on the label)
Spinach Wrap (the green one)

Take wrap and spread Vinaigrette on shell, it will be a little messy. Get over it. Lay up to 4 slices of turkey on shell. Add a line of the salad mix with a sprinkling of cheese. Wrap it up!

Peanut Crunch Wrap
Crunchy Peanut Butter
Whole Grain Wheat Wrap

Spread peanut butter on wheat wrap, roll up, enjoy. I know it's simple, but it sticks to your stomach and fills you up extremely well.

Today at the gym

30 Minutes Stationary Bike: 8.57 miles (Mile time ~ 3.5)
Leg Press: 140 lbs. This is not enough weight for me. It hurts my knees which is why you will see a lot of quad exercises.
Leg Extension: 50 lbs. for 12 reps.
Adductor: 90 lbs for 25 reps.
Abductor: 90 lbs. for 25 reps.
Lateral Pull Down: 80 lbs. for 12 reps.
Back Hyperextension: 25 reps. with 8 lb. medicine ball, on side 25 reps. with 10 lbs.
Leg Raise: 25 reps.
Tricep Press: 75 lbs. 12 reps.
Chest Press: 55 lbs. 12 reps.
30+ Lunges with 5 lbs. in each hand

oops

Sorry for the mix up with the dates of my previous postings. There was a problem with my previous domain name. Then the import posts thing was too complicated. Etc Etc.

What is strength training doing to you?

Many women hate the thought of lifting weights, and even more avoid it as much as possible. In my opinion a woman's misconception of what weight training will do to her body is one of the main excuses for not working out. That's right it's just an excuse. A complete load of bullshit that everyone needs to get out of their heads.

For starters ladies, our bodies aren't built to bulk up like men. It simply won't happen. Women who have "bulky" figures have to work ridiculously hard to get that way. While it may not be your cup of tea, these individuals deserve a lot of respect for the work they have put into their bodies.

Whether you are using weights, elastic bands, or your own body weight, strength training will help to tone your flub and boost your metabolism. In short, strength training forces your body to repair torn muscle fibers and create new ones. This process forces your metabolism to up the ante to burn more calories to maintain the new tissue you have created.

This results in your body burning more calories, even while resting (up to double what you normally would have 12 hours after your trip to the gym). So come on Ladies! Hit the weights!

Get Off Your Ass and Get Started

Thursday August 13

This book is a major must-read. And for those guys out there I recommend Skinny Bastard- the male equivalent. Either way, read this book. It is the BEST tough love guide to getting healthy. Not dieting, but changing your lifestyle to become a much better you. LOVE IT. Skinny Bitch is an easy read, and I guarantee you won't put it down until your done.

All work and too much play

Thursday August 13

Sorry for the gap in post. I worked a double and was watching my nephew while my brother was in Chicago. Luckily I managed to get off early so I could take my nephew to the pool. He's great, loves the water, but even after teaching him how to swim he has a tendency if you don't get on him, to swallow a little water. Needless to say he puked everywhere. Then proceeded to thank the life guard for cleaning it up. Poor guy.

Wednesday I didn't make it to the gym, but running around non-stop with the energy of a 3 year old counts right? Either way it's gonna count as my off day.

Can't think of much else to leave you with for now. When I go to the gym tomorrow I'll bring something to jot down all the technicalities of my workouts. I don't tend to think much about that stuff since I've been going to this gym since I can remember. But that's another story for another day.

What I ate today and tips to make any workout easier

Tuesday August 11

Breakfast: Small (and I mean SMALL) bowl of Post Selects Great Grains cereal with Raisins, Dates, and Pecans with a small bowl of cool green grapes that have been in the fridge. Yum. Don't over do that bowl of cereal in the morning, you can always get seconds. Our eyes are always bigger than our tummies and no one ever remembers how filling fiber can be.

Snack at the Pool: Reduced Fat Triscuit crackers

Lunch: Campbell Selects Harvest (Potato, Broccoli, and Cheese)

Treat: Ice cream, make a small cup of it.

Dinner....Dunno yet. I'll let you know.

Daily Work Out Tips

• Do your cardio first. Get it over with, and that way you aren't already tired from the other stuff. Plus everything else seems easy after some cardio.
• Jump around! Don't focus entirely on one body part, rotate. That way each part gets a break while another is working. Not to mention that body part will be less tired and when its turn has come it will be ready to kick ass.

Day 2

Tuesday August 11

Lazy day. I opt to open the windows instead of using the AC and with the heat index around 100 degrees all I feel like doing is sitting on the couch with a book (currently Asimov's I Robot and Jane Austen's Northanger Abbey) and doing my best not to melt.

To get my but rolling since I didn't have to work today I opted to sleep an hour later and go to the pool followed by a workout. Though that doesn't sound that much fun, bake at the pool, go work out, sweat, sweat, sweat, it was great! Once you're too hot to handle being outside any longer the gym feels wonderfully cool in comparison whether you're doing cardio or not.

Today my work out consisted of 30 minutes on a stationary bike, followed by a leg intensive workout. Lunges, etc. As well as my daily favorites (machines/equipment I do on a daily basis, I'll post a list of my favorite work outs later). By the time I got home and had a cold shower I felt pleased and accomplished and ready to tackle the rest of my day.

Day One! (but really week 3)

Monday August 10

Technically this is week three for me. I started off while I was in between moving and staying with my brother and his 3 year old son for a week. It was great! I learned how to sleep like a 3 year old.

First off... Get a full nights rest! 8 hours, no less. And if you really want to kick ass start getting up earlier for enough time to get an hour work out in. You don't need to actually work out the first week if you want to ease into it. I didn't. I just went to work teaching kids how to swim. Enjoy that hour "me" time in the morning. It won't be easy at first, but after doing it a week, maybe two, it starts becoming routine.

As for the food... You are what you eat. Pay attention to how you feel when and after you eat. There's nothing like a good meal with a great dump after. Don't even try and convince me otherwise. My brother made this great shake that even though it looked like pond scum, it tasted great. And 30 minutes after finishing it you will feel as if your whole body has been cleansed. What a great way to start the day!

Have one every day if you can. It starts you off on a clean slate and you won't feel hungry for a long time. That way when you do eat again you can clearly gauge by how your body feels post consumption how well you actually are eating.

Week 2
Hit the gym 6 days a week. SIX DAYS. I know it sounds horrible, but honestly it's not bad. Break it down.

Sunday: Weights and Stretching. Get a good variety of stuff covered. Go over everything. Don't over work. Rotate arms, abs, legs. Simple as that.

Monday: 30 minutes cardio. 1st thing. Do NOT stop until the time is up. You can do it. After that same thing as Sunday, but try and push it a bit. Ladies, 12 reps on everything. If you can do more than 12 up the weight a bit.

Tuesday: Weights and Stretching.

Wednesday: Same as Monday. Kick ass!

Thursday: Repeat Tuesday (you getting the drift yet?) We're establishing a routine.

Friday: Same as Monday and Wednesday.

Saturday: Sleep in, relax, you deserve it.

And repeat simple as that.
Stop worrying about the scale I gained weight the 1st week, but you know what? My legs were starting to look HOTT and I've noticed less jiggle for my wiggle. You gain weight because you are converting fat into muscle. Don't worry about it.

First! And many to come!

Monday August 10

First Post... Let me give you a background info on myself. After 2 years of art school I have officially decided to change my major. Spending 2 years in a studio as opposed to on the pitch, in the pool, on the court, and around the track like I once had, I am out of shape.

I have tried multiple times to get back in shape, but it never quite sticks. (Note) I did not say skinny, but in shape. Who cares?! And whoever does care can kiss my ass...Really. Getting in shape isn't about other people, but about yourself. The priority not on looking good, but feeling good, because when you feel good you are going to look good.

So here's to the push! I am going to get in shape...Kick ass shape. No more I wishes or I wants. Only I'm gonna kick butt!