Spring is here and the joggers are out!
If you've been on the treadmill for your workouts all winter, I encourage you to get outside for a jog now that the nice weather is upon us. If you take my advise, don't be surprise by how much harder it is; jogging on the treadmill is a lot different than jogging outside.
Think about it, on a treadmill you're basically just moving your legs up and down as the "floor" moves underneath you. When you're outside you use more muscles in your legs because you have to propel yourself forward. Also, the terrain outside is obviously different. Stabilizing muscles get called into play that are otherwise unused on the even surface of the treadmill.
So, get out there and enjoy the challenge! Your body will adapt before you know it and the change of scenery makes all the difference in the world. Check out the PEI RoadRunner's website and pick a race as a goal to work towards!
Saturday, March 21
Friday, March 20
Go Big For Breakfast!
I know you've all heard it before- breakfast is the most important meal of the day. But, have you ever heard that having a big breakfast can help you lose weight?? I was just reading that researchers found that obese dieters who ate a big 600 calorie breakfast lost significantly more weight than those that ate half as much!
The balanced breakfast (they listed scrambled eggs, whole wheat toast, a banana, and diced turkey) helped curb cravings throughout the day, especially carb specific cravings.
Some things to remember about breakfast:
1- Have it EVERY day, never ever skip. Make it a habit and those sugar cravings you now get later in the day will become non-existent.
2- The earlier the better. Have breakfast within an hour of waking up, even if you're not hungry. Doesn't have to be a huge meal, though above you see it's proven that bigger is better *smiles*, but low blood sugar levels in the morning create a chemical in the brain that masks hunger, but causes cravings later in the day.
3. Choose complex carbohydrates. This means whole grain cereals, steel-cut oats, high-fiber fruit, and so on. Fiber keeps you feeling fuller for longer and helps even your blood sugar levels.
4. Get some protein. A third of your daily intake of protein should be with your breakfast. Protein slows digestion, I've learned there's a depression-fighting amino acid in protein as well, and, again with the blood sugar levels, protein helps prevent spiking.
So, there ya go. Reasons why to eat breakfast and things to remember when you're figuring out the best way to. I never use to eat breakfast ever! These days, you don't want to be around me if I've missed my morning meal!! I'm not pleasant. I love breakfast! In fact, I just had a bowl of delicious, organic, high fiber cereal as part of my supper. Which explains I'm deciding to write about breakfast at almost 9pm!
:) YUM
The balanced breakfast (they listed scrambled eggs, whole wheat toast, a banana, and diced turkey) helped curb cravings throughout the day, especially carb specific cravings.
Some things to remember about breakfast:
1- Have it EVERY day, never ever skip. Make it a habit and those sugar cravings you now get later in the day will become non-existent.
2- The earlier the better. Have breakfast within an hour of waking up, even if you're not hungry. Doesn't have to be a huge meal, though above you see it's proven that bigger is better *smiles*, but low blood sugar levels in the morning create a chemical in the brain that masks hunger, but causes cravings later in the day.
3. Choose complex carbohydrates. This means whole grain cereals, steel-cut oats, high-fiber fruit, and so on. Fiber keeps you feeling fuller for longer and helps even your blood sugar levels.
4. Get some protein. A third of your daily intake of protein should be with your breakfast. Protein slows digestion, I've learned there's a depression-fighting amino acid in protein as well, and, again with the blood sugar levels, protein helps prevent spiking.
So, there ya go. Reasons why to eat breakfast and things to remember when you're figuring out the best way to. I never use to eat breakfast ever! These days, you don't want to be around me if I've missed my morning meal!! I'm not pleasant. I love breakfast! In fact, I just had a bowl of delicious, organic, high fiber cereal as part of my supper. Which explains I'm deciding to write about breakfast at almost 9pm!
:) YUM
Thursday, March 19
Consider This:
"You get good at what you do, so do what you want to get good at."
That's one of my favorite quotes and I live my life by it, absolutely. It was in hearing this simple sentence that I got the courage to become a trainer. Every time I'm reluctant to try something, anytime I think "Oh I could never do that", or when I start a sentence with "Oh I'll never be "blank" enough to...", I stop myself. You don't become good at something without trying.
If you don't think you'll ever be a good runner, or a great biker, if you don't think you'll ever have the energy or strength to go on a hiking trip with your significant other or keep up with your kids....but you want to, think of that quote. You get good at what you do, so do what you want to get good at.
And, really, who wants to get good at sitting on the couch and feeling depressed?
Understand that it's only by "doing" that we get good at anything! Give yourself time to get over the initial and awkward stage that everyone goes through when they're learning something new, and, every now and again, give yourself a pat on the back for having the courage to try.
:)
That's one of my favorite quotes and I live my life by it, absolutely. It was in hearing this simple sentence that I got the courage to become a trainer. Every time I'm reluctant to try something, anytime I think "Oh I could never do that", or when I start a sentence with "Oh I'll never be "blank" enough to...", I stop myself. You don't become good at something without trying.
If you don't think you'll ever be a good runner, or a great biker, if you don't think you'll ever have the energy or strength to go on a hiking trip with your significant other or keep up with your kids....but you want to, think of that quote. You get good at what you do, so do what you want to get good at.
And, really, who wants to get good at sitting on the couch and feeling depressed?
Understand that it's only by "doing" that we get good at anything! Give yourself time to get over the initial and awkward stage that everyone goes through when they're learning something new, and, every now and again, give yourself a pat on the back for having the courage to try.
:)
Tuesday, March 17
Sick =(
I'm definitely not 100% today. I teach two group classes on Tuesdays and, man, it's pretty tough teaching two classes when you've got a sore throat!
Being sick does make me want to let you know that exercising when you've got a cold can actually help you get over it faster....as long as you don't overdo it!
Putting your body under too much stress can actually lower your immune system, making you sicker for longer. Just get moving! Go for a brisk walk, do some moderate intensity strength training, and relax with some flexibility training.
Oh, and yes, sleep and rest are very important too when you're sick! But I just can't stand it when people get sick and stay in bed all day or stay on the couch in front of the TV for hours, sitting in their own sick germs.
Get up and sweat it out!! I'm sure you'll feel much better =)
Being sick does make me want to let you know that exercising when you've got a cold can actually help you get over it faster....as long as you don't overdo it!
Putting your body under too much stress can actually lower your immune system, making you sicker for longer. Just get moving! Go for a brisk walk, do some moderate intensity strength training, and relax with some flexibility training.
Oh, and yes, sleep and rest are very important too when you're sick! But I just can't stand it when people get sick and stay in bed all day or stay on the couch in front of the TV for hours, sitting in their own sick germs.
Get up and sweat it out!! I'm sure you'll feel much better =)
Friday, March 13
Away For The Weekend!
Alright so this weekend is the weekend I go away to NS for the cycling instructor course, therefore, no posts until Sunday or Monday!
Take care over the weekend- eat well, move lots, laugh hard, and be kind to yourself.
Take care over the weekend- eat well, move lots, laugh hard, and be kind to yourself.
Wednesday, March 11
Place Your Bets!
My dad once used money as a means of committing to a weight loss plan. He set aside a sum of money (a fairly large sum!), picked the weight he wanted to be at by a specified date, and swore he'd give the money to a certain someone he disliked if he didn't reach his goal. I thought he was crazy at the time, but I'm learning that this may actually be a good way for some people to keep on track and reach their goals.
When you make up a contract with some guidelines laid out, you might find yourself fighting a bit harder to keep on track, especially if there's money involved!
Perhaps make a contract that states you will walk every Tuesday, Thursday, and Saturday morning for one month, for example. Sign it, date it, and get a friend or someone you know will hold you accountable to sign it as your witness. Have a reward planned if you succeed, and some type of negative consequence (like donating money to the most hypocritical person/organization/politician you know) if you don't.
My only hesitation with something like this is that some people may take it too seriously, and may end up taking drastic and unhealthy measures to meet their goals. Some may also take "failing" too seriously and won't feel encouraged to try again if unable to stick to the original contract.
You need to be capable of being disciplined without being too hard on yourself, and able to pick yourself up and dust yourself off to start again if you fall off the wagon once in awhile.
Of course, I think the best way to begin a health and fitness plan is to get help from someone who knows what they're doing! I believe hiring a trainer to keep you from going in circles on your own, and to hold you accountable so you stay on track is the best way....I guess I'm bias, but hey, the proof is in the pudding!
When you make up a contract with some guidelines laid out, you might find yourself fighting a bit harder to keep on track, especially if there's money involved!
Perhaps make a contract that states you will walk every Tuesday, Thursday, and Saturday morning for one month, for example. Sign it, date it, and get a friend or someone you know will hold you accountable to sign it as your witness. Have a reward planned if you succeed, and some type of negative consequence (like donating money to the most hypocritical person/organization/politician you know) if you don't.
My only hesitation with something like this is that some people may take it too seriously, and may end up taking drastic and unhealthy measures to meet their goals. Some may also take "failing" too seriously and won't feel encouraged to try again if unable to stick to the original contract.
You need to be capable of being disciplined without being too hard on yourself, and able to pick yourself up and dust yourself off to start again if you fall off the wagon once in awhile.
Of course, I think the best way to begin a health and fitness plan is to get help from someone who knows what they're doing! I believe hiring a trainer to keep you from going in circles on your own, and to hold you accountable so you stay on track is the best way....I guess I'm bias, but hey, the proof is in the pudding!
Tuesday, March 10
Be A Role Model
Your kids will always look up to you, or will always want to, even when they are grown up and out on their own. You can always set a good example, it's never too late to have an impact on how they view themselves and life.
If you have younger kids, I beg you not to talk negatively about your body around them, ever. Making comments about how you need to lose weight, for example, can, and will, cause your kids to question their own bodies. Before you know it they'll begin to look at themselves in the same negative ways you look at yourself. I'm not kidding, read up on it. It's a shame but "dieting" is becoming a main focus among girls at an increasingly, alarmingly, young age.
Create a positive household and encourage healthy living rather than simply focusing on faults or problem areas. Pointing out your flaws is mentally bad enough to do yourself, but when children are seeing you be unhealthy, mentally and physically, that's what they'll learn.
Give your kids the right tools to live long and fulfilling lives by learning to do the same for yourself. And remember, like I said before, your kids are never to old to look up to you. You can set an example at any age and your kids will respect, appreciate, and admire you for it.
Parents have a lot to compete with. Kids at school can be so horrible, I know, but that's all the more reason to have a stable and healthy home. Being active with your kids, as a family, will create stronger bonds between you, and exercise provides a great way to build self-esteem and relieve stress.
Get out there and go for a walk with your kids! Go play at the park, get on the swings with them, try out the monkey bars (I promise you it's harder than you remember!!) and enjoy your time together!
PS- IF you're reading this and feeling horrible because you're already in the habit of beating up on yourself in front of your kids, don't worry! It's never to late for you to make a change. Showing them that you can change and make better decisions for yourself will give them the strength and encouragement to do the same if and when they need to for themselves.
If you have younger kids, I beg you not to talk negatively about your body around them, ever. Making comments about how you need to lose weight, for example, can, and will, cause your kids to question their own bodies. Before you know it they'll begin to look at themselves in the same negative ways you look at yourself. I'm not kidding, read up on it. It's a shame but "dieting" is becoming a main focus among girls at an increasingly, alarmingly, young age.
Create a positive household and encourage healthy living rather than simply focusing on faults or problem areas. Pointing out your flaws is mentally bad enough to do yourself, but when children are seeing you be unhealthy, mentally and physically, that's what they'll learn.
Give your kids the right tools to live long and fulfilling lives by learning to do the same for yourself. And remember, like I said before, your kids are never to old to look up to you. You can set an example at any age and your kids will respect, appreciate, and admire you for it.
Parents have a lot to compete with. Kids at school can be so horrible, I know, but that's all the more reason to have a stable and healthy home. Being active with your kids, as a family, will create stronger bonds between you, and exercise provides a great way to build self-esteem and relieve stress.
Get out there and go for a walk with your kids! Go play at the park, get on the swings with them, try out the monkey bars (I promise you it's harder than you remember!!) and enjoy your time together!
PS- IF you're reading this and feeling horrible because you're already in the habit of beating up on yourself in front of your kids, don't worry! It's never to late for you to make a change. Showing them that you can change and make better decisions for yourself will give them the strength and encouragement to do the same if and when they need to for themselves.
Subscribe to:
Posts (Atom)