So I was Facebooking a friend of mine about protein smoothies, and she told me her trainer said if she drinks protein she would gain weight... this prompted me to blog and blog and blog on the topic. I've touched on tummy trouble in this blog as well as many of us have had or are having issues with bloating and stomach problems. Since I've changed my diet recently, my stomach issues have improved greatly. And of course, most of us want to improve our health, fitness and often our appearance (weight) and this all falls together. But before I wrote this to her, I first had to vent about a fitness trainer telling someone not to have protein if they want to lose weight!! I still cannot believe it... seriously, no words...
So here you go ~~
If you are lifting weights and doing resistance training, you MUST eat protein to build and repair the muscles you are tearing down... My trainer, before I had to drop him so Jake could go (kids, hum), wanted me to have a liquid form of protein as soon as possible after our workouts to help with muscle repair, and I mean every time I left, he asked me if I was going to get my protein. You should shoot to eat your weight in protein grams daily!!!! I'll get to the stomach probs in a sec, but if you are eating 100 plus grams of protein a day, the other crap you eat will certainly be less. You will not be craving the crappy food you are currently addicted to (not being mean, but usually the problem is the eating) because you will be full on good lean protein. I like whey protein. I buy the inexpensive Body Fortress from Walmart. If you use 2 scoops, it is 270 calories and 52, yes, 52 grams of protein. However, that makes for a pretty thick shake, so I usually just do1 large scoop, so a little over 26 grams of protein per shake and only 135 calories. Now there is a Body Fortress Weight Gainer protein, so make sure you get the regular one ~ that one is for men trying to gain. I like a splash of the Pure Silk Coconut Milk, but I like the almond milk too. This is really just for a little flavor and texture. I fill the rest up with cold water to the 1 cup (or a little over) line of the blender. Then I add a little bit of crushed ice, 1/2 frozen banana (this gives the shake a texture like you've put ice cream in it), a blob (about a tablespoonful) of organic natural peanut butter (I just get the one from Costco), and I throw in about a tablespoon of dark chocolate chips. Sometimes I add blueberries too, or whatever I'm in the mood for. Today they were out of the chocolate Body Fortress, so I got the chocolate/peanut butter flavor, and it ROCKS! I've also had vanilla, and it is tastey too. But I am a chocolate lover, so I usually stick to that. I do not do the chocolate chips every time I have a shake, but I usually do at least one a day. But I also do not eat anything else sugary at all. I don't even use Ketchup anymore, and if you don't eat french fries, you don't need Ketchup! I find having one of these shakes as a snack after a workout, and sometimes as a meal replacement has really made a difference in my weight and eating habits. I am gaining muscle, and losing body fat. I feel confident about how I look. I still have my areas that need improvement for sure, but I love how I feel, and I am seeing a big difference all around. Another great way to have this as a quick snack on the run is to put a scoop in a tuperware shaker cup (or whatever brand), and then just add cold water when you need it. If you have access to a few ice cubes that helps when you shake it. Is it as good as the chocolate chip one? Naw, but it is drinkable, and it WILL fill you up so you don't have anything bad.
Tummy trouble... I am convinced your tummy trouble will improve immensely if you change your eating. STOP eating anything processed. I rarely have bread. If I'm in a pinch I'll get a sandwich (whole wheat) at Subway, but I just don't eat bread anymore on any sort of regular basis. Stop eating mashed potatoes, pizza, ranch, white rice, pasta, white refined sugar, hash browns, fries, cereal, fried foods... anything with white flour or, you know, fake ~ don't eat it. It may sound very restrictive if this is the way you're used to eating, but I promise, it feels so good to not eat this way I can't imagine going back. With that said... I do plan a "cheat" meal about once a week. Not a cheat weekend, not a cheat day, a single cheat meal. Lately it's been blueberry pancakes and bacon for Saturday morning breakfast. I have had it twice in the last month, and ate it guilt free. If you are going out to an Italian restaurant or Mexican food, then plan on eating a dish of your choice and enjoy it. But if you get in the clean eating habit, you will crave the healthier choice because you will know the difference of how it feels to not eat things that will bloat you up and make your stomach hurt, and in my case gave me gas and constipated me.
Some of my favorite things to eat now: Lara Bars!! Love them, totally natural, and delish! I eat one with a hard boiled egg to balance out the protein since they are a little high on the carbs (good carbs though). If you're drinking water like you should, this little snack will tide you over. Cesar salad "my way", romaine lettuce, chicken breast, easy croutons (ya I know, but I love it when they soak up the lemon), easy parmesan cheese, about 1/2 fresh lemon juice (or more~love lemons) mixed with a little olive oil if available poured over the salad. I get the dressing on the side and I use less than a teaspoonful. Seriously, I've had the waitress ask me if I ate any of the dressing. I boil 12 eggs every week so I have a good protein source handy at all times. One yolk a day is not going to hurt you, and even two is okay. I try to grill up enough chicken to last me a week for my lunches (actually Mark does the cooking ~ lol). I love to have chicken with 1/2 cup of brown rice, or some sweet potato, or in a salad. I love both of these meals with my favorite Tapatio hot sauce. If you like fish, then eat it too!! I do have some red meat because Mark is always making it, but I find I eat much smaller portions, and load up the plate with salad or veggies. I have one or two protein shakes a day. Think about eating smaller meals more often... I know this is stuff you probably already know, but if you make it a point to plan and stick to it, you really will notice a difference, both in weight and in how your stomach feels. I really surprised myself when I was trying to talk myself into stopping to get Yogart Beach the other day. But I kept thinking how my tummy would feel after I ate it. It just wasn't worth it.
Alcohol... this is a biggie. Totally empty calories, and the sugar in alcohol is BAD. Stop drinking! LOL ~ so over the 4th of July we were at the lake, and as part of my "cheat" I had some Bud Lite Lime (I love it). But typically, I do not drink now. I will, but I usually don't.
Water... I shoot for a gallon a day. I bought a Bubba Keg at Walmart ($8.97) and it holds 52oz. I drink two of these daily, and if you think about your protein shakes, you'll get in enough water. This has made a HUGE difference for me. I was never a water drinker, and I'm amazed I drank so little now that I'm in the habit of drinking this much. Believe it or not, I am thirsty now as I write this even after drinking that much. I believe this helps my tummy to be flatter (along with all the stuff above). But I wake up in the morning with a flat tummy. I like that I'm no longer sleeping next to my stomach! Aw, you know what I mean, don't you! LOL
I hope this helps and that you really give it a try... I swear you will stop wanting that bad for you stuff when you start to really feel how good it feels to be healthier!
Shannon
Wednesday, July 13, 2011
Thursday, March 3, 2011
Wow, now that was a struggle!! (UGH)!
Yesterday I had the worst run!! Almost immediately I knew I was in trouble. Once a week I run with a teacher I work with. We will be running the Rock n River half marathon together in May. Our run yesterday was a tiny bit over 6 miles, and we have done this particular route several times together with no problem, and additionally, I have done a 7.25 mile run a few times on my “long” weekend run problem free as well. But we hadn’t gone two blocks before I started feeling more winded than usual. As we continued into the 2nd mile, I told Veronica, “I hope I can do this! I’m dying!” Her response was, “If we have to walk, we will.” That’s the beauty of having a good friend to run with (or walk with, or bike with, or workout in the gym with), but that’s a blog all in itself. So, as I trudged along in the beginning of that 2nd mile, my legs started to feel like I was running though thick sand (heavy and fatigued), and I still couldn’t breathe well. One word, MISERABLE, and nowhere near the end of the run! As we started up that first hill, I was approaching a miniature mental panic attack. What I mean is I was having this internal conversation with myself, “You can’t do this. This is awful. You have to quit.” And on and on… I was trying not to be too whiny in front of Veronica, but I couldn’t help it!! Lol. At one point probably at about 4 ½ miles and up a big hill, I finally said, “I do need to walk for a minute.” So we walked the rest of the way up the hill, and finished up the run actually running (even though every step I wanted to stop). I did start to feel a little better after I got though that initial wall (the first 4 plus miles – ha ha), but if Veronica hadn’t have been with me, I surely would have given up.
I’m sharing this with you because sometimes this is just part of a fitness routine. You hit a wall. It may be a run. It may be a swim. It may be a weight workout. Some days it’s just going to be harder. Your body may not have gotten the proper fuel for that day. You may be slightly dehydrated. You may not have slept well. You may be getting sick, or getting better from having been sick. Whatever the reason, occassionally it happens. When experiencing a wall, I’d like to encourage you to keep going. Do not let this discourage you short term or long term. Walls only happen every once in a while. If you’ve set aside the time to do an hour workout at the gym, finish your workout. Now obviously, if you are sick and weak from an illness then go home and go to bed. But if it is just one of those “this is miserable” days, then bite your lip and finish the task. If you’ve committed to do a run, finish it. If you need an extra breather, then take that breather, but do your best to finish (even if you have to slow down to do it). Why you ask? For one, you will have such a since of accomplishment. It was hard, but you got through it. You are strong and capable. All too often we have the tendency to give up when it gets tough. And this goes for all areas of our lives. But you persevered and were successful. Secondly, getting though a really difficult work out makes the regular ones so much more pleasant. Aside from my external and internal whining yesterday, I was also made aware of how much that temporary misery makes me appreciate a regular workout. That is huge! The third reason I am sharing this with you is to let you know this happens to everyone who works out regularly. Fortunately, it doesn’t happen all the time, but everyone is prone to a "more than usual struggle" once in a while (aka: a wall).
Goal: To accept and be thankful for unusually difficult workouts, and to persevere, get stronger, and accomplish what you’ve set out to do!!
Shannon
Sunday, February 13, 2011
The dreaded 4 letter word: DIET!!
I know, I know, you may be thinking of another 4 letter word when "diet" is mentioned.
But it's time to change your way of thinking. Diet is simply the food we put into our bodies. It does not mean starvation, suffering, deprivation, misery, depression or failure! Got it? Now that that is clear, let's talk about it. What you choose to put into your body can make a HUGE difference in how you feel, how you think, and yes, how you look. The food you choose can fuel your body, or it can bog it down ~ literally (yuck). I am not claiming to be an expert, but I can tell you what I've found works for me, and a few of the things I've learned in my years of natural "thinness" and my years (after 40) of having to think and work for it. Let's talk pre-40's when I didn't think twice about what went into my mouth and stayed thin. Was it fun? Yep! Eating anything you want is great ~ immediate satisfaction! Did it always feel great? No. Eating whatever, aka, junk doesn't feel great. Often it left me feeling lethargic, bloated, unmotivated and more importantly ~ craving more junk. Yes, junk food (food with no nutritional value) is addictive. As I mentioned in a previous post, hitting age 40 changed everything for me. So whether you are currently thin or currently fluffy (the F word is not to be used here), it's time to start eating for the right reasons ~ no mindless eating ~ eating to fuel that wonderful body of yours for long term health!
First ~ you must start reading nutritional labels and ingredients, and there are a few items you should avoid, especially if they are listed in the first 5 items of the ingredients. Avoid hydrogenated oil or partially hydrogenated oil (a trans fat, bad). I am not going to go into all of the reasons to avoid these items. The blog would go on forever, and again I'm not an expert. So please do some simple research if you have more questions. Next, avoid high fructose corn syrup. Just another word for sugar, and high fructose corn syrup also has the tendency of making you crave more food, sugary food. Next, and this is a hard one, do not purchase if it says enriched flour, or (an this is a kicker) enriched whole wheat flour. Enriched means all of the natural vitamins and minerals from the whole grain wheat is removed and then they throw some vitamins in there to "enrich" it. Why? You should be getting the natural occurring nutrition, not some concocted supplements. Look for 100% whole wheat flour ~ no "enriched." Sugar ~ sugar in the first 5 ingredients is not a good thing.
White, don't bite! Well, most of the time. It seems like most white foods are not usually the best choice, so think twice before eating white food. White flour, white refined sugar, white rice, are all foods to stay away from ~ obviously, this also means foods made with these ingredients (white bread, cake, cookies... you get the picture). I also stay away from potatoes, ranch dressing, mayonnaise and creamy white sauces (and easy on the bananas). Potatoes and bananas are high in starch and sugar and tend to raise blood glucose too much too quickly.
http://lowcarbdiets.about.com/od/nutrition/a/starch.htm.
Most of the time, these foods types of food have been made with high fat ingredients, and are high in calories too. If you are a lover of these types of foods, as I was, make minor adjustments to eliminate them from your diet. You will adjust and not feel deprived. Just do it slowly. For example, I decided to use a spicy mustard as a condiment instead of mayonnaise (watch ketchup, sauces and marinades as they tend to be high in sugar - read the labels). I love mayo, but I have found mustard alone is just as satisfying. The foods mentioned above have a tendency of leaving you craving more of those types of food, and it becomes a vicious circle. Once you get yourself out of that loop, you will be satisfied with the better choices you will be making because you are going to feel so much better (and look better too). There are a few "whites" I do believe should be in your diet, and these are high in protein. Cottage cheese (get the low or non fat) is a good source of protein. I use cottage cheese in place of mayo in my tuna or chicken salad. Don't say gross until you've tried it!!! About 1/4 cup cottage cheese to a small single serving can of tuna, chicken or salmon with whatever you usually put in your tuna is fantastic. I love it with avocado and Serrano chilies!! A very high protein meal indeed, and that is the goal! I also recommend Greek yogurt~! This usually has about 12 to 16 grams of protein a serving (and the plain is white ~ ha). The plain is terrific with fresh or fresh frozen organic blueberries from Costco (about 1/4 cup defrosted) and a little bit of Agave nectar, and you have yourself a high protein delicious treat. Go ahead and get the flavored ones too, still high in protein!! I do use half a frozen banana in my protein drink for texture and taste, just don't over-do bananas. And I recommend a protein shake a day, especially after you've exercised. I do use milk in my protein shake, but sometimes I'll go with almond milk or coconut milk instead of dairy (see the blog "So Sore" for the shake recipe). Egg whites of course are high protein (and you can use the whole egg too), and I enjoy them scrambled with a little cottage cheese and hot sauce (Tapatio or Chalula). Be sure to add lots of color to your healthy whites too. Broccoli, red peppers, tomatoes, blue berries, strawberries, etc. Eat your lean meat, chicken and fish and you will find you are very satisfied and not hungry. You will be less bloated, and you will be putting food into your body that will compliment your workout routine.
Please do not mistake all this talk of protein for no carbs. You will get cranky and nutty if you eliminate carbs. Just none of those white, refined, funky bad carbs!! I try to eat only protein for dinner along with a big healthy salad or my favorite colorful veggies. As much salad and veggies as you want is totally fine. Just be sure not to put butter and blobs of salad dressing (which can be very high in sugar and fat) all over your salad and vegetables though. I either put the dressing on the side and dip my fork into the dressing then the salad, or I use my favorite balsamic vinegar with a tad bit of olive oil.
When I have my complex carbs (100% whole wheat English muffin, or oatmeal, or brown rice, etc.) I do it early in the day. When eating carbs, I try to limit each meal to 25 grams of carbohydrates ~ but try only protein later in the day.
Another tip ~ do not eat standing up. I catch myself reaching for something in the pantry or snack drawer and putting it in my mouth while working about the kitchen!! This is mindless eating and Lord only knows how many calories we consume while doing this!! Only eat standing up if you are cooking and you need to test something for a spice or whatnot. NO MINDLESS EATING ~ careful of eating and watching TV too, same deal! Sit down and enjoy your food!!
One last thought... if you are exercising, please make sure you are eating enough calories!! If you do not, your body will hang onto the fat as it will be in survival mode. I got to go to a trainer for about 3 months (oh how I miss him), and he bumped me up to 1700 calories a day. You may want to talk to a professional on how many calories you need based on your activity level. If you have no idea how many calories you're consuming a favorite site of mine is http://www.fitday.com/. This is a free calorie counter and will track your protein, carbs, fat and alcohol intake as well. I suggest you commit to logging your food for at least a week. This will really help you see where you can make changes. Listen you your body. It will help guide you. Try to get off the 3 big meals way of thinking, and throw in some healthy snacks between breakfast lunch and dinner. The trick is to not get to that starving place ~ that will lead to over eating. Think about how you feel after you eat something. Drink plenty of water, and then have some more. Often dehydration disguises itself as hunger.
Now, if I did all this 100% of the time, I would really look great. That layer of body fat that is currently plaguing me would be gone, gone, gone. As it is, my kids think I've flipped my lid and am a total health freak nut. But they are young and pre-40, so they aren't thinking about this yet ~ lol!! Remember it is a process. Take one of the things mentioned in this blog and make it your new routine. When it becomes 2nd nature, choose another tip, and then another until you've changed your way of thinking about your "diet."
Good luck and healthy choices!!!
Shannon
But it's time to change your way of thinking. Diet is simply the food we put into our bodies. It does not mean starvation, suffering, deprivation, misery, depression or failure! Got it? Now that that is clear, let's talk about it. What you choose to put into your body can make a HUGE difference in how you feel, how you think, and yes, how you look. The food you choose can fuel your body, or it can bog it down ~ literally (yuck). I am not claiming to be an expert, but I can tell you what I've found works for me, and a few of the things I've learned in my years of natural "thinness" and my years (after 40) of having to think and work for it. Let's talk pre-40's when I didn't think twice about what went into my mouth and stayed thin. Was it fun? Yep! Eating anything you want is great ~ immediate satisfaction! Did it always feel great? No. Eating whatever, aka, junk doesn't feel great. Often it left me feeling lethargic, bloated, unmotivated and more importantly ~ craving more junk. Yes, junk food (food with no nutritional value) is addictive. As I mentioned in a previous post, hitting age 40 changed everything for me. So whether you are currently thin or currently fluffy (the F word is not to be used here), it's time to start eating for the right reasons ~ no mindless eating ~ eating to fuel that wonderful body of yours for long term health!
First ~ you must start reading nutritional labels and ingredients, and there are a few items you should avoid, especially if they are listed in the first 5 items of the ingredients. Avoid hydrogenated oil or partially hydrogenated oil (a trans fat, bad). I am not going to go into all of the reasons to avoid these items. The blog would go on forever, and again I'm not an expert. So please do some simple research if you have more questions. Next, avoid high fructose corn syrup. Just another word for sugar, and high fructose corn syrup also has the tendency of making you crave more food, sugary food. Next, and this is a hard one, do not purchase if it says enriched flour, or (an this is a kicker) enriched whole wheat flour. Enriched means all of the natural vitamins and minerals from the whole grain wheat is removed and then they throw some vitamins in there to "enrich" it. Why? You should be getting the natural occurring nutrition, not some concocted supplements. Look for 100% whole wheat flour ~ no "enriched." Sugar ~ sugar in the first 5 ingredients is not a good thing.
White, don't bite! Well, most of the time. It seems like most white foods are not usually the best choice, so think twice before eating white food. White flour, white refined sugar, white rice, are all foods to stay away from ~ obviously, this also means foods made with these ingredients (white bread, cake, cookies... you get the picture). I also stay away from potatoes, ranch dressing, mayonnaise and creamy white sauces (and easy on the bananas). Potatoes and bananas are high in starch and sugar and tend to raise blood glucose too much too quickly.
http://lowcarbdiets.about.com/od/nutrition/a/starch.htm.
Most of the time, these foods types of food have been made with high fat ingredients, and are high in calories too. If you are a lover of these types of foods, as I was, make minor adjustments to eliminate them from your diet. You will adjust and not feel deprived. Just do it slowly. For example, I decided to use a spicy mustard as a condiment instead of mayonnaise (watch ketchup, sauces and marinades as they tend to be high in sugar - read the labels). I love mayo, but I have found mustard alone is just as satisfying. The foods mentioned above have a tendency of leaving you craving more of those types of food, and it becomes a vicious circle. Once you get yourself out of that loop, you will be satisfied with the better choices you will be making because you are going to feel so much better (and look better too). There are a few "whites" I do believe should be in your diet, and these are high in protein. Cottage cheese (get the low or non fat) is a good source of protein. I use cottage cheese in place of mayo in my tuna or chicken salad. Don't say gross until you've tried it!!! About 1/4 cup cottage cheese to a small single serving can of tuna, chicken or salmon with whatever you usually put in your tuna is fantastic. I love it with avocado and Serrano chilies!! A very high protein meal indeed, and that is the goal! I also recommend Greek yogurt~! This usually has about 12 to 16 grams of protein a serving (and the plain is white ~ ha). The plain is terrific with fresh or fresh frozen organic blueberries from Costco (about 1/4 cup defrosted) and a little bit of Agave nectar, and you have yourself a high protein delicious treat. Go ahead and get the flavored ones too, still high in protein!! I do use half a frozen banana in my protein drink for texture and taste, just don't over-do bananas. And I recommend a protein shake a day, especially after you've exercised. I do use milk in my protein shake, but sometimes I'll go with almond milk or coconut milk instead of dairy (see the blog "So Sore" for the shake recipe). Egg whites of course are high protein (and you can use the whole egg too), and I enjoy them scrambled with a little cottage cheese and hot sauce (Tapatio or Chalula). Be sure to add lots of color to your healthy whites too. Broccoli, red peppers, tomatoes, blue berries, strawberries, etc. Eat your lean meat, chicken and fish and you will find you are very satisfied and not hungry. You will be less bloated, and you will be putting food into your body that will compliment your workout routine.
Please do not mistake all this talk of protein for no carbs. You will get cranky and nutty if you eliminate carbs. Just none of those white, refined, funky bad carbs!! I try to eat only protein for dinner along with a big healthy salad or my favorite colorful veggies. As much salad and veggies as you want is totally fine. Just be sure not to put butter and blobs of salad dressing (which can be very high in sugar and fat) all over your salad and vegetables though. I either put the dressing on the side and dip my fork into the dressing then the salad, or I use my favorite balsamic vinegar with a tad bit of olive oil.
When I have my complex carbs (100% whole wheat English muffin, or oatmeal, or brown rice, etc.) I do it early in the day. When eating carbs, I try to limit each meal to 25 grams of carbohydrates ~ but try only protein later in the day.
Another tip ~ do not eat standing up. I catch myself reaching for something in the pantry or snack drawer and putting it in my mouth while working about the kitchen!! This is mindless eating and Lord only knows how many calories we consume while doing this!! Only eat standing up if you are cooking and you need to test something for a spice or whatnot. NO MINDLESS EATING ~ careful of eating and watching TV too, same deal! Sit down and enjoy your food!!
One last thought... if you are exercising, please make sure you are eating enough calories!! If you do not, your body will hang onto the fat as it will be in survival mode. I got to go to a trainer for about 3 months (oh how I miss him), and he bumped me up to 1700 calories a day. You may want to talk to a professional on how many calories you need based on your activity level. If you have no idea how many calories you're consuming a favorite site of mine is http://www.fitday.com/. This is a free calorie counter and will track your protein, carbs, fat and alcohol intake as well. I suggest you commit to logging your food for at least a week. This will really help you see where you can make changes. Listen you your body. It will help guide you. Try to get off the 3 big meals way of thinking, and throw in some healthy snacks between breakfast lunch and dinner. The trick is to not get to that starving place ~ that will lead to over eating. Think about how you feel after you eat something. Drink plenty of water, and then have some more. Often dehydration disguises itself as hunger.
Now, if I did all this 100% of the time, I would really look great. That layer of body fat that is currently plaguing me would be gone, gone, gone. As it is, my kids think I've flipped my lid and am a total health freak nut. But they are young and pre-40, so they aren't thinking about this yet ~ lol!! Remember it is a process. Take one of the things mentioned in this blog and make it your new routine. When it becomes 2nd nature, choose another tip, and then another until you've changed your way of thinking about your "diet."
Good luck and healthy choices!!!
Shannon
Wednesday, February 9, 2011
Let's Talk Running ~ read even if you don't run!
Let’s talk running!!
FIRST though, I must mention something pertaining to the last blog posted. Treadmill walkers, DO NOT HANG ON TO THE TREADMILL during the workout. Set the speed so you can do it hands free. Thank you. It’s been bothering me I didn’t say that to begin with!
So, back to running. I wish I had a dollar for every time I’ve heard someone say, “I can’t run.” Seriously, they just blurt out, “I can’t run.” I’d like to change your mind today. Back in the day, when I thought I couldn’t run, I envisioned an elite athlete doing 4.2 minute miles for great distances. This couldn’t be further from the truth for most people. I believe if you are moving, you are benefiting your body (no matter the pace). Now, obviously, if you’ve had a doctor tell you DO NOT run, please follow your doctor’s advice, do not run, and skip down to my blog on walking. But if you (and really be honest about this) think you cannot run because you’ve tried it and it is too hard, please continue reading. The reason you believe you cannot run is because you are starting out too fast. I can almost guarantee this is the problem. I was 33 when I began running “officially” as an adult. I went out to Lake Murray in beautiful La Mesa CA., and I took off like I did when I was in jr. high at about a 7.5 minute pace. Needless to say, within 3 minutes I was gasping for air wishing I would die or get over it!! My dear friend at the time said, “For goodness sake, SLOW DOWN!!!! You are not being chased by a mass murderer!” I remember thinking, "slower? Now there’s an idea." It never occurred to me to just slow down. Lesson number one, when you begin your new exercise routine running, go slow. Even if you feel weird for running so slow, stay slow or go even a little bit slower. It turned out my 33 year old non jr. high pace was about a 10 minute mile. It is not about how fast you are going; it is about how long you can sustain your pace. If you are a beginner, I would suggest you set a goal such as, “I am going to run for 5 minutes (slowly) and then I will walk for 1 minute” and repeat. If you think you can do 10 minutes without stopping (and you probably can if you are going slow enough) then try that. Do this until you can run a mile without stopping. In no time, you will be able to run a mile. If you do this 3 days a week, I'd say in 2 weeks you will be successful with one mile.
Now that you are off on the right foot (no pun intended ~ ha ha), let’s talk about building up your distance. To really see the cardiovascular benefits of running, you are going to need to be able to run for more than 5 or 10 minutes, or more than just one mile. But when you can only run one mile, thinking about running 3 is overwhelming. When you can only run 3 miles, thinking about running 9 is overwhelming, and on and on. So don’t allow this mental image to hold you back. It is actually very easy to build your distance. First, pick a day you plan to commit to running every week. You will be running on some of the other days too, but you need a day that is your running day. I call this my "long" run day, and I do it on Saturday mornings. So every Saturday I add one mile to my current distance depending on what my goal is (currently I plan on running the Rock n River half marathon,13.1 miles, on May 1, 2011). I promise you will be able to add one mile a week (again, if you are a beginner and just trying to get down one mile, keep at one mile until you can complete it without walking). If your "long" run is 2 miles, then your mid-week runs should only be one mile. If you are at 4 miles "long", then do a couple 2 or a 3 mile mid-week runs. Once you get to 5 or more miles on your long run day, then mid-week do 3 or 4 miles. Another misconception is that you have to run every day. Not true, especially when you start to log lots of miles. It is important that you do not do long runs back to back, and once you get up beyond 5 miles, then I suggest you take a full day off before another run. Take a walk if you'd like, or go to the gym, but allow some recovery time. I run two or three days (usually 2) in addition to my “long run” day. On my mid-week ~ or "short" days ~ I only run 2 to 4 miles depending on time, weather and various other life happenings. And sometimes, I manage to skip and entire week before my next "long" run day ~ aghast ~ yes it's true, and it's okay!! Don't beat yourself up if this happens. Just go out next time and hit it. You will be able to keep training. Please do your best not to let this happen for more than a week. It can be discouraging if too much time elapses, and you feel like you've gone backwards. It's happened to all of us at one time or another and it stinks.
A favorite website of mine is http://www.geodistance.com/. It allows you to plug in an address anywhere in the world (so you can still exercise while on vacation, no excuses), and it will give you the distance of your run. I usually plot my run before I go, so I don't have to run any longer than necessary ~ ha ha!! This site has the regular map view, and it also has a satellite view. Satellite comes in handy when you have walking trails and such that don't show up on the regular map view. If you are interested in training for a half marathon (do NOT shout "no way"), a great website is http://www.marathonrookie.com/half-marathon-training.html. You can also find a full marathon training schedule on this site and lots of other great information on running. I never would have dreamed when I completed my first 3 miles that I would run a full marathon. But I did, and it felt great to set that goal and accomplish it~!
Just a few of the wonderful benefits of running:
* Weight loss ~ great way to get to ideal body weight
* Maintains bone density (very important for all women over the age of 30, yes 30!)
* Improves cardiovascular health
* Lowers blood pressure
* Helps cholesterol levels ~ raises good, lowers bad
* Increases lung capasity
* Improves coordination
* Stress relief
* Confidence ~ sense of accomplishment
* Great legs baby!!
Okay, okay... obviously I think running is an awesome and fun way to stay fit. I want to say one last thing. Running will help you lose body fat, and the longer you can run (even if you run slow like me), the more fat you will burn. Think about that tummy roll you want to say goodbye too when your run is difficult. Think about that junk in your trunk (a little junk is okay, right? I sure hope so!). You will have great running days, and you will have days when it feels like you've never run a day in your life. Stick with it. Stay focused on your goal. Remember to always have good shoes (a whole other blog, but I will spare you today) and comfortable appropriate clothing. If you have any questions, please ask me. I am not an expert, but I will do my best to help you along and encourage you in your goal!
Shannon
Thursday, January 27, 2011
Walk away to fitness!
Sometimes if you're an active person, you may tend to think walking is not enough of a challenge for your workout. Well, I have a challenge for you! I'd like to start by telling you I love to run. I am not a fast runner, but I do like to go out and do 3 to 6 leisurely miles, and I am also planning on doing the Rock n River half marathon in May (13.1 miles), and my second full marathon in October (26.2 miles). I swore I'd never do another full marathon, but it's been 10 years and I've forgotten how hard it was ~ sort of like child birth, doesn't seem as hard as it is until you're doing it! I am also addicted to bleachers! I love the burn and the cardio challenge of going up and down the bleachers... this topic will be in a blog dedicated to just doing bleachers sometime in the future probably when it warms up. Back to the challenge ~ treadmill ~ incline level 10 ~ speed 3.6 ~ duration 30 minutes. Sounds easy enough? Sure that's what I thought too! The original suggestion to me was actually to do 30 to 45 minutes at level 12 to 15 incline!! I said to myself, "piece of cake." Not so fast! If you want to feel the burn of your calves, quads, hamstrings, glutes (butt), AND sweat like a pig, do this workout!! I was definitely challenged. My goal is to get up to level 12 for 30 minutes then longer (then to continue to up the incline). First off let me say 3.6 may be too fast (or too slow) for you. On a flat treadmill, I typically walk at 4.0 speed, but I do have longer legs than someone who is only 5.2. So I would suggest taking your regular flat walking speed ~ your very brisk walking speed ~ and tone it down about 4 or 5 tenths. As I mentioned, I went from my 4.0 speed down 4 tenths to a 3.6 speed. So adjust according to your leg length and also your current fitness level. It may be necessary to start at incline level 6 or 8 rather than 10 as well (but do try to stay at 6 or above for incline). You DO WANT this workout to last for 30 minutes. Don't cheat on the duration ~ the key is making your cardiovascular system stronger and to burn fat!! I promise you, you will be challenged, and you will feel the burn in those beautiful toned legs of yours (envision your goal)!!
A few tips that help me get through a challenging cardio workout are: DO NOT WATCH YOUR TIME! I take my sweatshirt or towel and cover the display. If I can see that clock ticking, or I have glanced at the time on the wall before I start, I am toast mentally! For some reason, I get this anxiety thing going on that I won't be able to go the entire time. So avoid watching your clock/time. I also have to use my ipod to keep my mind on something besides how hot I am, how my legs burn, how hard I am breathing, I can't go on... etc., etc. Personally, I love listening to a book on my ipod (downloaded for free from the public library), or my favorite music play list. When all else is failing, and I am struggling to continue, I think of a flat tummy, or smooth thighs. Remember during your walk to keep your tummy and core tight; this will help you achieve your flatter tummy and also support your lower back.
Okay, so you don't have access to a treadmill. I still love to take outdoor walks, particularly with my doggies. But I find I struggle keeping up a good pace. I am naturally a brisk walker, but for some reason I do need to concentrate on pushing my speed to keep my heart really pumping. How do you fix this? Find the route with the most hills!! Even if there is only one hill, do it several times. Depending on the size of the hill and your fitness level, do it as many times as you can then set a goal to do it one more time. When I lived in San Diego there was a decent (but not too long) hill near my house. My girlfriend and I walked it five mornings a week, and we did that hill 4 or 5 times consecutively. Whew, it was quite a workout, and it helped me train for my marathon on my non running days. You will notice rather quickly, whether on the inclined treadmill or trekking up and down your neighborhood hill, your legs will soon be slimmed and toned. Throw this routine in your workout plans a few times a week. Remember to mix it up so your body is frequently surprised and not expecting the same old thing!
Happy walking!!
Shannon
A few tips that help me get through a challenging cardio workout are: DO NOT WATCH YOUR TIME! I take my sweatshirt or towel and cover the display. If I can see that clock ticking, or I have glanced at the time on the wall before I start, I am toast mentally! For some reason, I get this anxiety thing going on that I won't be able to go the entire time. So avoid watching your clock/time. I also have to use my ipod to keep my mind on something besides how hot I am, how my legs burn, how hard I am breathing, I can't go on... etc., etc. Personally, I love listening to a book on my ipod (downloaded for free from the public library), or my favorite music play list. When all else is failing, and I am struggling to continue, I think of a flat tummy, or smooth thighs. Remember during your walk to keep your tummy and core tight; this will help you achieve your flatter tummy and also support your lower back.
Okay, so you don't have access to a treadmill. I still love to take outdoor walks, particularly with my doggies. But I find I struggle keeping up a good pace. I am naturally a brisk walker, but for some reason I do need to concentrate on pushing my speed to keep my heart really pumping. How do you fix this? Find the route with the most hills!! Even if there is only one hill, do it several times. Depending on the size of the hill and your fitness level, do it as many times as you can then set a goal to do it one more time. When I lived in San Diego there was a decent (but not too long) hill near my house. My girlfriend and I walked it five mornings a week, and we did that hill 4 or 5 times consecutively. Whew, it was quite a workout, and it helped me train for my marathon on my non running days. You will notice rather quickly, whether on the inclined treadmill or trekking up and down your neighborhood hill, your legs will soon be slimmed and toned. Throw this routine in your workout plans a few times a week. Remember to mix it up so your body is frequently surprised and not expecting the same old thing!
Happy walking!!
Shannon
Tuesday, January 25, 2011
It's just a number...
Confession: I have an overwhelming urge to weigh every morning. And truthfully it is a rare occasion that I do not weigh everyday.
Is this a good or bad thing? I believe it depends on how you choose to let that number affect your mood, outlook, happiness, selfworth and on and on it goes. Sometimes that number may keep you from taking that cookie in the lunchroom. But have you thought of this? Maybe that number is a little lower than you expected; does that mean you may say to yourself, "oh, now I CAN have that ice cream because I was down 3lbs!" Huh? Be honest. The number, whether higher or lower than you'd like, is really just a number after all. The focus in truth should be health, and health includes making good food choices in spite of the number. Do not let the scale take away from how hard you've worked and the progress you really are making whether or not the scale says so!! Additionally, as we begin to improve our eating habits, and (hopefully) begin to move and strengthen our bodies, sometimes that number takes a while to adjust. I find this can be very discouraging. I still get discouraged... that is a good reason why we shouldn't be stressing over that silly number on the scale!! Health, that is what it's about. The rest will follow. We didn't get unhealthy, overweight and sedentary in three weeks, so we probably aren't going to get to that healthy balance in only three weeks either. It is a life style choice, and it will take time to get there.
There is a number you should be thinking about. The circumference of your waist. This is not about how you look in a bikini. This really is about your health. As women, a waist size of over 35" can lead to weight related health issues. Another good rule to go by is to divide your height in inches in half. Your waist should not be larger than that number. I am 5'6" so my waist should be smaller than 33". So ladies, please get out your tape measure, measure above your belly button and just below your ribs, and let it hang out ~ no sucking in. Take note of that number and set your goal to decrease that figure. Then just forget that stupid scale, eat lots of lean protein, bright veggies, skip bad carbs (you know what they are), keep moving, get stronger, and watch your waist shrink away to a healthy place. Keep up the good work!
Shannon
Is this a good or bad thing? I believe it depends on how you choose to let that number affect your mood, outlook, happiness, selfworth and on and on it goes. Sometimes that number may keep you from taking that cookie in the lunchroom. But have you thought of this? Maybe that number is a little lower than you expected; does that mean you may say to yourself, "oh, now I CAN have that ice cream because I was down 3lbs!" Huh? Be honest. The number, whether higher or lower than you'd like, is really just a number after all. The focus in truth should be health, and health includes making good food choices in spite of the number. Do not let the scale take away from how hard you've worked and the progress you really are making whether or not the scale says so!! Additionally, as we begin to improve our eating habits, and (hopefully) begin to move and strengthen our bodies, sometimes that number takes a while to adjust. I find this can be very discouraging. I still get discouraged... that is a good reason why we shouldn't be stressing over that silly number on the scale!! Health, that is what it's about. The rest will follow. We didn't get unhealthy, overweight and sedentary in three weeks, so we probably aren't going to get to that healthy balance in only three weeks either. It is a life style choice, and it will take time to get there.
There is a number you should be thinking about. The circumference of your waist. This is not about how you look in a bikini. This really is about your health. As women, a waist size of over 35" can lead to weight related health issues. Another good rule to go by is to divide your height in inches in half. Your waist should not be larger than that number. I am 5'6" so my waist should be smaller than 33". So ladies, please get out your tape measure, measure above your belly button and just below your ribs, and let it hang out ~ no sucking in. Take note of that number and set your goal to decrease that figure. Then just forget that stupid scale, eat lots of lean protein, bright veggies, skip bad carbs (you know what they are), keep moving, get stronger, and watch your waist shrink away to a healthy place. Keep up the good work!
Shannon
Wednesday, January 19, 2011
To eat or Not to eat... that is the question!
We know we have to eat. For most of us that isn't the problem. I personally LOVE to eat. And I love to eat ALL kinds of food. This was never a problem for me personally until I turned 40. Then I vividly recall thinking my clothes were shrinking. I am not joking, I seriously thought my clothes were shrinking!! It took me a while to realize I was putting on weight. To keep from boring you, I ended up after about 18 months of back fat and a lard-er than usual booty realizing I had to lose about 15 pounds. I kept telling myself, "I can't lose weight, there is nothing I can change..." Well, let me just say that is a load of crap. I started attending a spinning class 4 days a week at 5:10am, and I cut out "bad" carbs and ate mainly protein and vegetables. In about 6 weeks, I had lost that 15lbs of weight that I had convinced myself I couldn't lose. If you have more than 15lbs you're concerned about, it's the same ~ well I know it may be more daunting, but don't get hung up on that. You just need to keep moving & keep away from those empty calories ~ they are not your friend.
Recently, just before Thanksgiving, my friend came by selling cookie dough for a fundraiser for her daughter's school. I wanted to be a good friend and support her daughter ~ and truth be told I LOVE COOKIE DOUGH! Thus began my spiral of weight gain for the holidays (I can eat a tub of cookie dough in about 3 days, and I don't like to share). It's only about 5lbs, but it is 5lbs that feels terrible in my jeans!! Truth is, if you are a carb lover like I am (flour tortillas, french bread, cookie dough, brownies, chips, oh how great is a bowl of chips with cheese and Tapatio melted over it...?) then you are just going to have to kick the habit. And a habit I do believe it is. They say it takes 21 days to make/break a habit. So you just have to say no and realize in another couple of weeks you won't have this urge to get up and eat needlessly. Have a healthy dinner and be done. No more snacking. If you find yourself going to the pantry ~ that is your habit walking you there. Have a glass of water or green tea and really think about how satisfied you already are. Think about that extra push you did in the gym, or that wonderful walk you took, or how lousy you already feel in those jeans! It will pass. Soon, you will be longing for the full satisfying feeling of eating some fresh fish, or a grilled chicken salad, or steamed veggies or some of those wonderful complex carbs like truly 100% whole wheat bread, brown rice, oatmeal... you get the picture. As you continue to move your body and stay away from those empty calories/bad carbs, your body will crave and thank you for the good stuff that's out there and that you are choosing for yourself.
Take care of you ~ you have one body, one life, make it a healthy happy one!
Recently, just before Thanksgiving, my friend came by selling cookie dough for a fundraiser for her daughter's school. I wanted to be a good friend and support her daughter ~ and truth be told I LOVE COOKIE DOUGH! Thus began my spiral of weight gain for the holidays (I can eat a tub of cookie dough in about 3 days, and I don't like to share). It's only about 5lbs, but it is 5lbs that feels terrible in my jeans!! Truth is, if you are a carb lover like I am (flour tortillas, french bread, cookie dough, brownies, chips, oh how great is a bowl of chips with cheese and Tapatio melted over it...?) then you are just going to have to kick the habit. And a habit I do believe it is. They say it takes 21 days to make/break a habit. So you just have to say no and realize in another couple of weeks you won't have this urge to get up and eat needlessly. Have a healthy dinner and be done. No more snacking. If you find yourself going to the pantry ~ that is your habit walking you there. Have a glass of water or green tea and really think about how satisfied you already are. Think about that extra push you did in the gym, or that wonderful walk you took, or how lousy you already feel in those jeans! It will pass. Soon, you will be longing for the full satisfying feeling of eating some fresh fish, or a grilled chicken salad, or steamed veggies or some of those wonderful complex carbs like truly 100% whole wheat bread, brown rice, oatmeal... you get the picture. As you continue to move your body and stay away from those empty calories/bad carbs, your body will crave and thank you for the good stuff that's out there and that you are choosing for yourself.
Take care of you ~ you have one body, one life, make it a healthy happy one!
Subscribe to:
Posts (Atom)