Getting Back on Track

I always hear remarks in the gym referring to someone else's weight or their ability to lift/run/work harder/faster/longer.  It gets old and here is why:  we can either choose to work to the best of our ability and leave everything in the gym or we can simply show up and phone our work out in.

The gym is a place for us to come to in order to leave better.  No matter what your fitness level, no matter your size or weight or lack of...if you are working your hardest, grunting and sweating and giving it everything you have, you are more likely to see the results you are looking for.

But there is a caveat - you simply can not out work what you eat.  They have to line up.  I have a simply philosophy -

1.  I don't want to kick my ass in the gym or on the road and negate it in the kitchen.  I choose my food based on fueling needs for my body.

2.  If I eat 80% correctly, then the other 20% when I don't will definitely not kill me!!

With that said, On Sunday Jan 4th, I knew that I needed to get back on track with my eating if I wanted to really get back to the fitness level that is best for me!  So I decided that I needed to simplify my eating (even further) and I have taken it to the next level.  My goal is go Paleo 6 days a week - with a few modifications.

Remember,  in order to have a lifetime of weight loss success, your plan has to be realistic. It is simply not realistic for me not to have coffee & creamer, or greek yogurt or....Wine (or a vodka martini).  So...those are my modifications!

An occasional glass won't kill me.

Here is how week one looked:

Breakfast:  Greek Yogurt

AM Snack:  3 oz of Chicken Breast

This actually breaks into 5 servings!!!

Lunch:  Apple with 3 oz of Chicken Breast (if I'm at the gym or store) OR a LARGE Salad with spinach, celery, carrots, radishes or Shakeology (Vegan Dark Chocolate is what I'm digging).

OR 

I just add 1 scoop to 6 oz of water.  My Friend Jen adds delicious peanut butter! 

PM Snack: Apple
Dinner:  4 egg whites with asaparagus, sun dried tomatoes, jalepanoes and fresh pico de gallo on top!  Delish!

Yes...I eat the same thing about 6 days a week - boring?  No, at least not for me.  I discovered years ago, that if I could keep my choices simple that I wouldn't blow my work outs with poor food choices.  It helps keep me on track.  Do I enjoy what I eat??  Yes, because I'm pretty much a creature of habit.

It's a different story if I go out to eat (that's another blog post).  I do cook differently for the men in my house - spaghetti, tacos, meatloaf, crockpot recipes galore.  But they need a different kind of fuel.
Here's how I am changing it up tho:

Breakfast:  3 oz of Chicken Breas
AM Snack:  Apple
Lunch:  Shakeology
PM Snack: Greek Yogurt
Dinner:  my usual egg white concoction - sorry, I really do love it and it requires absolutely no thought on my part.

OK - I didn't change it up - I just moved my foods around based on my running training.  Don't judge me.

Everyone asks what I take on the road -  I love these single servings of Tuna - they may not be 100% paleo, but remember what I said - 80%!!!

Having experimented with nutrition for the past 7 years, I have discovered what works best for my body, best for my runs and best for my weight lifting and active lifestyle.  That is what sets you up for a lifetime of weight loss success.  Finding what works, keeping it basic and simple but yet enjoying a good meal out, or a nice gluten free pizza from Joe Mama's on date night every once in a while.

What are some of your go tos?  What goals have  you set for the upcoming year?  Did you make a plan or do you just plan to wing it?

Tuesday Challenge, May 10, 2011

Totally excited about Tuesday’s Challenge this week – not because of the Challenge but because of the couple of days leading up to Tuesday!  I love it when clients and friends share their health makeover success stories with me.  It gives me such encouragement and makes me feel like a proud “mama” – sometimes, I think I may actually be more excited about their achievements then they are.

Last night I received a text from a dear friend who I’ve been coaching via text for a couple of weeks now – his nutrition and workout where just not helping him achieve the results he needed and since he lives a couple of hours away, I’ve been coaching him via text.  Long story short, he texted me his latest success (15 lbs in 2 weeks)!  But more importantly, he shared that his weight struggle has been a 10 year long process and he was now figuring it out – that’s the excitement part for me.  Once we figure it out, it makes sense and we are able to make a complete lifestyle change instead of living a diet regimen. 

It’s a  mental switch that has to go off for us  in order to truly understand how our bodies respond to physical exercise and food and which foods make it respond a certain way and which exercise brings us the kind of results we want.  It also made me excited because I have been on my own journey of the same kind and I think it helps us when those of us who have similar struggles share the ups and downs of the journey.  That’s how we learn and that’s how we find support. 

So this Tuesday Challenge is dedicated to my friend (I have more then one, however,  this one is his).  I can’t take complete credit for it as it was spotlighted on this morning’s post of Active.com.  This challenge is perfect for those of you without access to a gym.  You will perform the following circuit between 1 mile runs.  And no, you don’t need a track.  My spousal unit and I have often been seen doing these exercises on the sidewalk at our one mile run spot. 

Tuesday Challenge

Run 1 mile – then do 1 circuit.  You will complete this four times (resulting in four miles ran).  Perform these exercises as a circuit. Walk one minute only after completing all four, before starting your next mile run.

1. Jumping jacks (60 seconds)

2. Spider-man pushups (until failure)

As you lower your body, swing your right leg out to touch your right knee to your right elbow. Reverse the movement and push up. Alternate sides.

3. Reverse lunge (15 reps per leg)

Stand tall, hands behind your ears. Step back with one leg, and lower your body until your front knee is bent 90 degrees. Pause. Push up quickly. Do all reps, then switch legs.

4. Squat thrust (8 reps)

Squat, put your hands on the floor, and kick your legs into pushup position. Quickly reverse the move. Repeat.

5. Burpees – (15 reps)

Product Reviews - HEADSWEATS!!

We are so excited about this product!  I say "we" because my hubby is actually the one who is reviewing this product.  In fact, he's been wearing it non-stop since it arrived on the doorstep - so much so, that I barely get it out of the washer, before he pops it on his head!

My hubby has always been a 'doo-rag' man.  For those of you who are unfamiliar with  'doo-rags', they are bandanas that have been slightly modified (tails) so that you can tie them around your head and work, run, play in them. You see them frequently on motorcyclists.  Basically, they are sweat catchers.  However, cotton doo-rags might catch sweat but then they are just heavy, smelly, wet doo rags.  We've even requested the lady who makes ours (yes, my husband has a sickness of doo-rag love & until now, only ordered them from "the doo rag lady") to make them in a wicking fabric.   She said no.

So...HEADSWEATS, who makes such great gear, sent us a couple for the man to try!  Now don't get me wrong, ladies can wear these as well - it's just that the hubby got to them first.

Hubby carefully inspected the wicking doo rag and promptly slipped it on his head.  We headed out for a 6 mile run and strength training.  

It endured.  It didn't slip, or need retying during the run or gym time.  

It doesn't slip for a couple of reasons - the way they fit is nice and snug. It is also because of their unique design that combines their Eventuretm elastic (headband) with this super soft, terry cloth band that lies between your head and the material: 

The Hubby really likes that part of it.  When I begin quizzing him about the durability of the product, he mentioned how I have already washed it 7 times in 1 week and not once has it lost elasticity, color, or shrunk.  He mentioned that in fact, it looks just like it did when he tore open the package to get to it!  

This red one is the "classic" style.  It has three (3) "rat tails" - apparently, this is a technical term that is actually a positive when referring to doo rag products.  

He likes this one for running and gym time.  

He got a blue one as well (please know that they have a great selection of colors to choose from).  This has one tail and he prefers it for wearing under the cycle helmet (bike, not motor).  He will be using his blue one for triathlons and biking endeavors.  It looks basically the same as the classic but is called "shorty".  It has the same band on the inside but with one tail:

He loves these because unlike cotton, these are made from CoolMax - which pulls the sweat away from the body and then somehow, (magically I suspect) it is able to allow the air to evaporate the sweat - in other words, when he takes this off after mile 12, they are not sloshing in sweat like cotton ones.  They actually keep the sweat from rolling into your eyes (which prevents that whole stinging and trying to run blind dilema).  They also don't smell nasty. 

They dry super fast.  I wash them every night, and when I pull them out of the washer, they are already almost dry.  I lay them on the drying rack for 10 minutes and they are ready to be worn - completely dry and infused with that CoolMax wicking magic we love!  

I am so glad that HeadSweats let the hub test these.  He can't get enough of them and we will be ordering a lot of them!  They will replace the ones he wears on the job (he's a contractor and uses them daily in working as well)!  

I encourage you to go over to the HeadSweats website at http://www.headsweats.com/ and order a few know.  They have a great variety!!  Thank you HeadSweats - we are truly in love with your product!

I was not compensated to write this product review.

Gear Crazy

Running is a great, inexpensive way to lose weight fast and get in great cardio health.  However, if your like me, you believe in making an investment in things that make your life, as well as your hobbies, a bit better.  Here are my “most haves”. 

Bondi Band:

 A light workout requires a simple elastic headband.  These are perfect for days I don’t sweat – which isn’t often.  I usually reserve the simple elastic band for weight training and coaching days.  Days where I run (every day with few exceptions) require a more massive sweat soaker up band – thus bondi bands.  You can find these at  a website by the same name. 

Sunglasses:

Also, as you seen in the picture, I require sunglasses.  I prefer pink, fog proof ones as seen here.  I also have a cheaper pair that I bought at Walmart. My pink ones are exclusively reserved for running and I use the cheap pair on days that require “working” outside, high/low ropes courses, etc – in other words, any activities that aren’t running ones. 

ITouch with arm band:

I use it for pacing, music, recording routes, taking pictures, etc.  It most be in the handy dandy armband that I had to modify,  We had to add Velcro to the strap as it was too big for my arms. 

Running Socks:

Best invention!  I prefer the Nike ones, with the arch wrap.  One days those are dirty, I wear a pair of Smartwool.  Smartwool is great for winter runs as well as summer runs – they wick amazingly and add a little cushion to my minimal shoes! 

Shorts:

I’m a firm believer in name brand royalty.  I prefer Nike Tempo Shorts – and I’m always buying a  new pair when I find them on sale!  I have also recently been able to shop in the children’s department, which cuts $5 off my shorts!  Buying a youth size also means they fit better (translates:  my butt no longer looks lost in my shorts). 

Shirts:

During the summer, I prefer Nike wicking raceback singlet’s.  I find these on sale in the off season and stock up.  Most of them are black.  I love a crazy colored Nike Tempo running short, but keeping the tops black, mean they are easier and faster to match to the shorts!  During the winter, my wicking tops are usually long sleeve and light.  I use layers to keep body temperature average, and shed as I heat up.  Another great distraction to my runs is if I’ve overheated. 

Shoes:

Currently, I have two pair.  My amazingly beautiful Sauconny Kinvaras (bright pink) which are a bit minimal.  I love them for racing events tho and have found that after 10 miles, they just aren’t enough cushion for these old knees of mine.  I only run in them for the events and I spend about three days before the event running in them as well. 

My other pair are specifically for training and are Brooks Ravennas.  Love these!  I retired my Brooks Launch after logging 500+ miles and and a half marathon on them and when I went to be re-fitted, they said my stride had changed significantly and to try the Ravennas.  I thought they were clunky at first, but I have no knee pain in them at all and can go 10 miles without joint issues. 

I will be buying another pair of Brooks Launch for my next half marathon.  After all, even though my stride has changed, my other pair of Launch helped me have a successful first half-marathon and I just don’t believe in messing with something that has proven worthy. 

Chapstick: 

A mandatory for a good run!  Dry lips distract me. 

B12:

Studies are inconclusive that this actually helps with endurance performance, but I’ve been popping 1000 mg of these sublingual tablets for 2 years and I’m not about to stop. 

Jogging Bra:

I’m not brave enough to just run in the jogging bra so I keep these simple.  Plain black for me but support is key.  Keeping them firm, up and well bound during a run is just good, plain breast sense!  I try to protect the girls from unnecessary joustling or overspillage. 

RoadId: 

Of course it’s pink!  It has one of my many running mantras, and it has my spousal unit’s phone number – however, we are usually running together, so I suspect I won’t really need anyone to call him.  I wear this all the time – even when I’m not running! 

Watch/GPS:

Haven’t gotten one yet!  Looking for exactly what I want and need.  I love the high tech ones but I just can not stand the thought of spending $300 for one.  I have found a timex one (pink, of course) that has really caught my eye and it’s only about $50.  I’ve put it on my Birthday list.