Why Small Victories Matter!

Hello friends! Back on the wagon after a long hiatus and ready to dish my feelings, current exercise faves, as well as some diet tips and healthy food alternatives, too!

Near the end of what I've been calling "Hardcore Cardio Week" (which, by all means, is probably puny to fitness buffs and the like), I hit an emotional stumbling block. So, here goes -

I've been doing at least an hour of high-intensity cardio per day since Monday, which is big for me because I live at a very high altitude and my lungs are wimpy from lack of heavy-duty cardio. But enough excuses, I have actually done four straight days of 1-2 hours of heart-spazzing cardio each day, paired with healthy diet, and have seen nearly 3 pounds come off in just 4 days. To me, this is BIG. This is exciting! I just started getting back on the wagon after an 8-pound weight gain and three pounds is like WAHOO! Right?

Wrong.

When I said to a friend this morning, "Guess what?? Another 1.6 pounds today!", I got a snicker and a smirk and a look that crushed all my good feelings, followed with a "weight fluctuates" kind of statement.

Weight fluctuates?? Really?! I had no idea...

Guess what? Weight may fluctuate from day to day, but it can also set a standard for you. If you step on that scale tomorrow and have a higher weight than the day before, it tells you to maybe lay off that midnight slice of cake and cup of whole milk. It tells you that maybe you need to try harder, it HELPS YOU BE MINDFUL. If you get on the scale and see you are a pound lighter, then freaking CELEBRATE! You are a pound lighter, even if it may be water-weight or a fluctuation. It makes you feel better, it makes you strive for one more pound, then one more, and one more!



SMALL VICTORIES MATTER, so celebrate them! You can do it, and I can too!

Bootcamp: Take two

Yesterday's bootcamp wasn't any easier than the first, resulting in vision-blotchiness by the time I was finished. You might think I'm being hardcore, but I'm not. I'm just that out of shape. For lack of a better post, I'll just note down yesterday's routine.

Friday's Schedule

Warm Up x 3 sets:

-Run stairs and 1 lap

-10 Jumping Jacks

-10 Deep Squats

Workout:

(20 seconds of pushing your hardest, 10 seconds of rest x 8)

- Push Ups

- Jumping Lunges

- Varied Sit Ups

- Jumping Squats

I know it doesn't sound like a big deal to go for only 20 seconds at a time,  but by the end of that 4 minutes the specific muscle you are exercising is so worn out that you can barely do the movement. And for the record, I am so sore again today. Thanks Bootcamp! No, really. Thanks. (:

Exhausted...And Proud

Day one of Bootcamp is complete and I'm feeling weirdly masochistic about it. I wanted to die about half-way through...but I can't wait to go back. (: It's been a longlong time since I've worked so hard and pushed myself to the vomit/faint stage. Lol. Which sounds awful, but nothing that a sip of water and a walk around the gym can't cure. There was a lot of running in today's circuit training, more than I had anticipated, which was torture because I haven't run for quite a while.

Today's Schedule

Warm Up x 3 sets:

-Run 1 lap

-5 Handstands

-10 Good Mornings

-10 Deep Squats

Workout x 5 sets:

-Run 3 laps

-15 Clean And Jerk

Like I said. EXHAUSTED. I'm pretty sure I'll walk like a granny for a couple of days but man, it feels good! You know, I looked around at our 5:30 AM assortment (which didn't consist of any swimsuit models, to my amazement and relief) and felt proud of all of us for having the initiative to roll out of bed, drive to the gym in the dark and have our collective butts kicked first thing in the morning. There were about 15-20 of us, mostly thirty-somethings like myself, and then older people, too, including a couple well into their sixties - just doing their best.

It made me want to be that hardcore when I'm sixty - and it made me want to start NOW.
I cannot wait until Friday, when I get to feel the equivalent of being hit by a bus again.

And until then, I just might try another class in the meantime.
Power toning...or maybe Zumba...
Hm. Maybe this gym-phobia has turned into a new obsession. (:

Gym-A-Phobe

That's me.

Five weeks into my first ever diet/weight-loss regime (with a few failures along the way), and I have yet to go near the gym. Which is really very sad. I'm sure that if I had been exercising regularly I would have lost a whole lot more than just 7 pounds. Sure, I've got constant calisthenics going on and random bouts of jumping jacks, but it's just not really cutting it. What I need is something that will push me hard - something I'm going to absolutely hate...but love afterward.

Le gym.
...The very same gym I've had a paid membership at for months now.
...The very same gym I've never ever used.

A bit pathetic, I know, but Monday morning at 5:30 AM is going to change everything.

Hello, Bootcamp! I am SO scared to meet you!

Even so - I'm going to do it. And I'll probably be so out of my comfort zone that I'll want to cry, I'll look awkward and weak, but hey - I've got to start somewhere right? Plus, I've been afraid of gyms for so long that it's about time I cross that barrier once and for all. It's just that...in my head all women at the gym look like this:

...And actually know how to use the machines and whatnot. Then there's me, in my loose t-shirt and too-huggy stretchy pants, somehow getting my head stuck in a leg machine. Lol. (Just an example - but it wouldn't surprise me) But then I heard about our local Crossfit-inspired training, aka "Bootcamp", and I was intrigued. It's comforting to know that there are no weight machines, no mirrored walls, and that everyone goes their own pace - albeit, you're supposed to crank the workout as quickly/efficiently as possible with minimum to no resting. Still - there's no one hovering over you - you have to push yourself.

Taken from the Crossfit Draper website:

What is Crossfit? It’s an effective fitness program consisting of constantly varied, functional movements executed at high intensity.

That said - it's a given that this thing will kick my trash, but that's the point. I need a serious dose of motivation and Bootcamp is guaranteed to make me work harder than I do on my own.

So...time to just suck it up and jump in.
(Wish me luck.)

Links about Crossfit!
http://crossfit.com/
http://www.crossfitdraper.com/about/
http://www.youtube.com/watch?v=tzD9BkXGJ1M

Million Calorie Weekend

Ever been at your lifetime dieting-best and then, for some horrible reason, a 3-day weekend comes and it's like you've never seen food before in your life? Yeah. I have.

Hello, binge-eating...I've missed you.

I know that binge eating can be a result of something emotional or hormonal, but honestly, my stress level hasn't increased at all and I'm no hormonal than usual, lol, so I can't pawn off my bad behavior on an excuse like that either. I just stopped caring. Period. Which is really sad because now I feel like I have gone from this:

To this:

I resolve to banish binge-eating!

I resolve to eat small, healthy portions!

I resolve to limit my sugar intake!

I resolve to meet my weight-loss goal of 15-20 pounds by the end of march!

I resolve to get strong, get healthy and respect my body!

10 Strategies for Overcoming Binge Eating

• Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
• Eat 3 meals a day plus healthy snacks.  Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
• Avoid temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
• Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.
• Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
• Fight boredom. Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
• Get enough sleep. If you're tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.
• Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. Give the craving time to pass.
• Keep a food diary. Write down what you eat, when, how much, and how you're feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
• Get support. You're more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.

Don't Just Sit There!

One of the biggest changes I've made in the past few weeks is that I rarely remain in one spot for too long. Even at the computer, which is the spot that I probably frequent the most in a single day, I'm contracting and sucking in my abs, keeping them somewhat engaged as much as I can. It's funny how looking at a single motivating picture can make you suck that jiggle in without even really thinking about it.

I've thought a lot about my past habits and about constantly making the choice to be lazy. Because, yes, it's a choice. And I'm not talking about lounging on the couch and eating bonbons all day, because most of us have a more hectic routine than that. What I am talking about is using free time better.

For example: If I know that I have a few minutes at any time during the day, the least I can do is crank out a nice set of jumping jacks or mountain climbers. Or, if I am just watching a movie at the end of the day once the kiddos are asleep I will go down on the floor and stretch or do some sit-ups (which is really quite enjoyable because you have something to keep your mind interested in).

So, I challenge you: Don't just sit there! There are plenty of at-home exercises to get you looking fabulous. No more excuses, no more procrastination. It's time to make those healthy changes and get fit!

At home workouts:
Lets you choose exercises based on what part of the body you want to work on.
Home workout routines
Can't make it to the gym? Three ways to sweat it out.

Going Green

Green smoothies have been all the rage for a while now, but I'd never tried one until just recently and I haven't been able to get enough since. So, before I go on about the yummy taste, palatable texture and the large list of health benefits, let me just debunk a few myths that had kept me from "going green" in the past.

MYTH 1: You need an expensive blender.

I have a $40 version from Walmart that's about 7 years old and it works just great, so don't freak out about forking upwards of three hundred dollars for a blender(though a Vitamix or Blendtec would be fabulous!) If your blender can handle ice (I use crushed from my freezer), chances are it will be able to blend up apple slices just fine and dandy. 

MYTH 2: It's torture to drink.

I love my baby spinach, but thinking of drinking down two-cups of it in one sitting just didn't sound so amazing to me. Thing is: the fruit completely evens out the taste. I have never prepared a green smoothie that tasted like grass, or anything unfavorable, for that matter.

MYTH 3: Produce is too expensive.

I'll still agree that yes, produce is expensive, but eating healthy really relies on a large amount of raw foods because they are so good for you! It's well worth it. I've discovered that I actually save money now that I am spending it on fresh produce instead of canned or processed food, candy and other fattening snack foods.

The beauty of a green smoothie is that you can prepare it any way you like. You can experiment and try new flavors and find a taste and texture that suits you best. But lets jot down a few things that you definitely need to keep in mind before you whip out the fruits and veggies. You will need:

- Liquid (Water or almond milk)

- Dark leafy greens (I prefer spinach and kale)

- Fruits 

- Ice (optional, but I prefer it with ice)

In any order, pile the ingredients into the blender, making sure to add at least a couple big handfuls of dark leafy greens. Pour in about a half-cup of liquid and blend! People may say that there is no wrong way, but what you do not want is a liquidy and frothy smoothie where all the pulp sinks to the bottom. To avoid this, make you sure add some soluble-fiber fruits such as banana or mango to thicken up the texture and eliminate froth. This will create a more palatable, creamy texture and a milder, yummier taste as well. 

Health benefits of drinking green smoothies are:

- Easy to digest. When blended well, most of the cells in the fruit and greens rupture, making it easy for the body to absorb valuable nutrients.

- Green smoothies have fiber, unlike fruit juice. Consuming fiber is essential to our elimination system.

- When consuming your greens in the form of a smoothie, you are greatly reducing oils and salt in your diet.

- Green smoothies provide a ton of nutrients, including protein and amino acids.

- They are filling and promote weight loss. The high water and fiber content make you feel full, they provide a lot of sustenance and depending on the ingredients, can be a very low calorie snack/meal.

So what are you waiting for? Whip out that blender and give it a try! Have a favorite recipe? Leave a comment, I'd love to hear it.