EXERCISE - A CONDITIONED RESPONSE

Welcome back!  I hope everyone had a great weekend, and if you are a mother, a blessed Mother's Day!

Over the weekend some information came across the radar that was completely unrelated to fitness (the topic), and yet I immediately thought of how it was perfectly related!  Did you ever think that at one time, brushing your teeth was a habit that had to be learned?  Well trust me, it did.  Do you remember your mother asking you every night "Did you brush your teeth?"  How many times did you wet your tooth brush and call out "Yes Moooom!", rolling your eyes?  Think about all the little "habits" that comprise your day.  Get dressed, brush hair, brush teeth, eat, get the mail, pay bills, get gas, change the oil (OK, that might not happen as often as it should!) on and on.  Things that don't take any thought.  Things that, if go undone, could cause trouble!

Now there are some other habits that are helpful if they are just second nature, but for many, they are not.  Laundry?  Can I get ONE more wear out of that?  Mopping the floor. I'll just wipe up that obvious stain... We have feelings about it because it takes more time and effort.  But think about how it feels to get into a bed after ALL the linen has been washed.  How do you feel when the kitchen/dining area are cleared and clean and you sit at the table with a cup of coffee and a magazine?  Motivating, isn't it?

But we can't tackle those kinds of habits all at once either.  I felt immediately confident that ONE THING had been the right place to start.  Because that is all you can do to successfully train yourself into a habit.  No more mom in your ear, "Did you do that?".  It's all you.   But hear this.  I had a list of "to do's" and walked away with a lot of negative self talk, that sounded like a pep talk.  Thankfully after talking to a friend, I realized that this morning I might have come to you with the same approach!  So glad I got straightened out!  Don't try to pep talk yourself, it only leads to self condemnation.  Be gentle, but be consistent.  Those little pep talks work for getting through the next set of reps, but for long term, accountability is key!

So let's go back to the the ONE THING.  I don't know what it is for you.  But feel free to let me know!!!!!

The next step is to set a "frame".  It could be time for exercise, it could be time for meal preparation, it could be time to yourself!  Set a realistic goal of time to spend and give it all you've got, and when time is up, let it go!  No negative self talk about how much got done or you should have done this instead.  Do not deviate from this ONE THING for the next 6 to 8 weeks.  At that time, evaluate.  But I will remind you of that in a few weeks!

Often I will post a workout of the day that can usually be done in 20 minutes.  You may want to start with one of those.  You can also look through the fitness link for a routine.  Tailor to your time frame.  Four sets may be out of the question depending on how many exercises you choose.  Use this as a guideline:

Aerobic warm up - 3-5 minutes
This can be jogging in place, a few laps around the block, jumping rope, butt kicks, high knees or alternating any of these.

Abdominal - 5-6 minutes
These are core exercises and 5-6 minutes is enough.  You can do planks, sit ups, leg lifts, reverse crunches, laying side raises, again, alternating

Strength - 15+ minutes
Try to alternate muscle groups and shoot for 3 days a week.

EXAMPLE:

Day ONE Tricep, bicep, calves
Day TWO Shoulder, Back, quads
Day THREE Chest, glutes, forearm

If you are taking a day break in between, you can come back to muscle groups, alternating that way as well.  Later this week we will talk...guess you'll have to wait and see!

If you are not a beginner, and your ONE THING is something more specific, post it please.  I want to encourage on every level!  And I can DO IT!

ONE THING - PRIORITIZE

Alright alright all right ON!  So Miss One Thing, have you nailed it down 'cuz part II is PRIORITIZE!

I believe health should always be somewhere at the top of the list.  As we age, and mortality starts to hit us, this becomes more real.  Issues start to creep in that never used to be there before.  But many will only give things up at the rate in which it is killing them.

When you think of that one small change, think about what else needs to change to make that happen. How will you prioritize in order to see that change happen?   It's more of an emotional challenge than you thought, isn't it?  You might have to face some of the commitments you made without really thinking about the time energy and effort it would take from pursuing other things.  You may have to ask for help.  You may have to wake up 30 minutes earlier of go to bed 30 minutes later.  You might have to spend some time in the kitchen.  But slowly, as you move into a new pattern of living, you will begin to covet the time you spend investing in your health.  Soon you will see those adjustments become part of a normal routine, and you will crowd OTHER things out in order to make it happen.

Later this month I hope to be hosting a live seminar that will help attendees know how to make better nutritional choices when coping with stress and how to get motivated to increase productivity.  I hope this will be integral showing how make our health and a priority!  Look for it on the FEATURES bar next week for details!

I will leave you with a recipe from Fit For Life, the current food challenge some of my campers are taking.  This is versatile as it can be served warm or cold for on the go!

Pasta with Pesto & Broccoli
1 bunch broccoli
1 lb. linguini or udon noodles
1/2 C pesto
5T water
1T butter
sea salt & pepper

Cooke pasta according to package.  Trim, floret and steam broccoli until bright (about 4 minutes).  Drain pasta and toss with butter.  Heat pesto with 5T of water and pour over pasta.  Add broccoli and S&P.  Toss well, Bon Appetite!

ONE THING

How's the ONE THING coming?  Have you been able to identify something you can get a handle on?

Right now I am focusing on training for the Patriot Games 5K Mud Run.  It is definitely a step up in the normal routine.  And my normal routine is pretty full right now!  So I have to juggle a bit too and find time to get in more cardio and get some stamina for the obstacles.  When I set my mind to something, I am a ram.  I will just keep hittin' it until I break through!

So let's talk the exchange program.  I mentioned trading your sorrows...er, I mean stumblers for something of equal value.  Or at least perceived value.  This way, it doesn't seem like a lose/lose.  More like lose/win.

If food is the issue, allow yourself to splurge on a good cookbook.  Set a date with Barnes and Noble and a cup of coffee and pour over magazines and books.  Make it fun.  Make it doable.  Make it more than salad!

If it's time you are needing, look at how you are managing your time.  Is there something in that schedule that doesn't really belong?  Are you not asking for help?  Sometimes we assume because we are embarking on a new journey, that the people around us won't get on board.  And maybe they won't.  But they definitely won't if you don't ask.  If you are married, maybe your spouse could cook or bring food home 2 days a week (from an approve place!) so you have 45 minutes to exercise, or maybe they can put kids to bed, so you can take an evening class.  The mental vacation will do wonders!  Don't just add an activity you are going to dread.  Dig deep, what would you really like to do?  Maybe it's tennis lessons!  Maybe you played basketball in high school, it's just like riding a bike, right?  Join a league!

If food is a comfort to you, find another teddy bear.  There is nothing comforting about being overweight, tired, and defeated.  That is a lie straight from the pit of hell, and you don't believe it!  If there is a food out there that will bring back my favorite pet, I have yet to find it.  Replace that comfort for REAL comfort, encouraging words from a friend, prayer or a support group.  Sometimes a new pair of shoes helps, at least I can take that back!

I realize if you are really overweight, this seems oversimplified.  On the contrary!  It really IS simple.  We are the ones who make it hard.  Less food in, more physical output.  The end.  Whatever you do, actually DOING IT is key!  Don't sign up for something you don't see yourself doing 6 months from now.  Making a lifestyle change is about developing YOUR lifestyle.  With ONE THING at a time.

Change - One Day AT A Time

Are we ready for another mini challenge?  How about this week we focus on making ONE SIGNIFICANT CHANGE.

The only way to eat an elephant is one bite at a time.  If we look at all the things we think we need to change, it can overwhelm us.  But the fact is, change is inevitable to reaching a goal, and we should not fear that.

So how do we decide which change to make?  I imagine if you get quiet, you know the "biggie".  Even those of us who are acclimated to a lifestyle of fitness have areas of, let's say, weakness.  Need some help?  Let's look at some of the old standbys as far as diet:

SODA - And when I say soda, I mean the six pack a day kind of weakness.  The Dr. Pepper for breakfast kind of weakness.   Find another caffeine replacement, and I don't mean energy drinks or high calorie frappuccinos.  But DO make a new ritual as you ween yourself.

LATE NIGHT SNACKING - The "after hours" eater.  If it's a late night snack, refer to my "approved" list of foods from another blogpost.

CARB/SUGAR GRAZING - You start the day with a bowl of Captain Crunch, your cubby mate always has a bowl of M&M's on her desk, food is a ritual, can't have a coffee without a cake, ringing any bells?  Fasting from sugar will help and sometimes the only way to break the addiction.  Also, introduce yourself to protein.  Meat is not your only protein, eggs,  cheese and nuts classify too, get creative.  They are more satisfying and stay with you longer.  You will have to learn how to define true hunger.  Eating only when you feel that grumbling in your stomach, then pushing away at satisfied, not FULL.

LACK OF WATER - If the only water you consume is when you are brewing coffee and brush your teeth, start to carry around a bottle, or leave it where you will pass it frequently.  Try getting in 2L a day.  A lot of other people will say half your weight in oz., for some that could be a gallon!  Remember, water also flushes, you don't want to be flushing out all you vitamins and minerals, assuming you are taking any in!

Is that little voice telling me to shut up?

Whatever it is for you, lasso it.  One day at a time.  Let's just say that when the clock strikes 12, no matter what the results, it's a new day.  Do it over.  Let's say, for the week?  But let's put a twist to it.  If you are taking something away, then make an addition.  Add something that will give you pleasure.  Make a ritual of that new thing, give it equal status to that old bad habit.

Some other things you may consider are digestive enzymes and a good multi vitamin.

Most other things will fall under the category of PRIORITIES.  Everyone goes through seasons where things get overwhelming and the days are full.  During these times, the places to take care are in sleep and nutrition.  You won't be able to get through these stressful times otherwise.  Fried and sugary foods will have you sleeping through meetings.  Lack of sleep will make you crabby and unable to clearly see your priorities.  Try to find 20-30 minutes to bring activity into your life during these times too.

Take the plunge this week.  If you don't know what it is and need a suggestion or just want to make a confession, I'm here!

** I put a challenge on Facebook based on Harvey and Marilyn Diamond's book Fit For Life.  I have used their principles based on food combining and a naturopathic approach to health and wellness with success.  Weight came off and I had more energy.  Essentially, you are eating only raw fruit, alone, until noon.  No restriction on the kind or amount.  After that, you do not combine proteins and starch or drink while you eat.  So instead of eating meat and potato, you would eat meat and vegetable, or potato and vegetable.  So go ahead and have spaghetti, salad and a yeast roll!  (watch your portion please!)  Of course, processed foods are discouraged.  You can get their book on Amazon, if this would be of interest to you.

Fitness Brainstorm

Even a Boot Camp Sergeant needs a buddy!  With the Patriot Games 5K Mud Run coming up in June, and all the prep for other people, I realized I better get my butt in gear!  I had a rough start yesterday, admitting here, that running is not my favorite.  At least not after a long period of no running!  But I can always count on a Boot Camper to the rescue and we got out early this morning and got in a run with a few pit stops for a quick blast of extra exercises.  I've also started the Body Cycle Fitness Challenge that I presented on my Facebook page, so I am looking for more energy in the days to come!

So, do you need a few more ideas about how to "get involved"?  Oh, OK, if you insist! :)

If you live in the Sagina, Southlake, Rhome, Decatur Area, my Boot Camps are of course the 1st choice!  If you have "liked" me on Facebook, just post a comment like "Hey, anybody want to go for a walk?" and see what comes back.  Lots of locals to meet there!  Ask what others are doing outside of Boot Camp!  If you don't see a Boot Camp time slot that works for you, or if you are across country reading this (how cool is THAT!), here are some other ideas.

FACEBOOK.  See what might be in your area on Facebook.  Communities are a powerful thing.  We talk and comment to each other all the time.  "Like" some place or someone who is engaged in Fitness in your area, and get connected!

MEET UP GROUPS.  Meet Up Groups has many groups that are within a zipcode where [people are getting connected.  The link that comes up is for the DFW area, but at the top of the page, you can just change the postal code to your area!  Maybe you would rather hike, kayak or rock climb.  Maybe you would rather walk the trails, or stroll with your kids, there are so many groups to choose from!

CAUSES.  Some people get fired up for a cause, go to your local Chamber Page or Active website for events in your area that you feel connected to.  The added benefit is that you meet people who also find it a worthy cause, so you have an immediate connection.  You do NOT have to run, you CAN walk.  There is no pressure here!

Are you getting some ideas of your own?

Wake up with PROTEIN and CAFFEINE, Ahhhhhh

I have been dying to share a recipe but that seems a bit anti-climactic after Monday’s post.  Sooooo, let’s first talk a bit about protein, our next goal, and THEN I’ll get to the recipe, eh?

Hopefully by now you have approached several strangers in running shorts at Walmart.  But for this next fit tip, I advise organic, so promptly leave Walmart and go to your local organic source.  If you don’t have one, sniff, read your labels at your local grocery (some of you may not even have Walmart!) and do your best and leave the rest!

This next goal is to start getting good protein sources into your diet. The recommendations may surprise you, and make you wince at your food consumption in comparison.

When it comes to protein, your body uses it to build and repair tissues. It also produces enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.  Protein is a "macronutrient," meaning that the body needs relatively large amounts of it, because the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.  When I say large amounts, I mean it should be at the higher percentage of what you take in as opposed to fats and simple carbs like bread.

Protein does not build muscle.  Protein is in the restore and repair business.  The only way to build muscle, which burns fat, is exercise. Consuming protein after a workout is the best way to restore and repair muscle.  Men need three daily servings of protein for a total of seven ounces.  Women, and some older people, two daily servings for a total of five ounces. Some good primary sources:

Fish: Fish offers heart-healthy omega-3 fatty acids
Poultry: Eliminate most of the saturated fat by removing the skin.
Beans: Beans contain more protein than any other vegetable protein and are loaded with fiber.
Nuts: One ounce of almonds gives you 6 grams of protein, that’s a protein pack!
Whole grains: A slice of whole grain bread has 3 grams of protein, and also a fiber goodie

If you are a vegetarian, you likely know where to get your protein.

Now that I have given you the benefits of protein, let’s look at a supplement source!  Protein powder.  I do not recommend this as a primary source, but it sure works great in smoothies for a quick snack.  Oh, did you want a recipe? How strange, I just happen to have one...

Sometimes a nap is just not in the schedule, so hello old friend...caffeine!  If you love green tea fraps and/or coffee, you will love these recipes.  And adding protein powder is pure genius!

Green Tea Smoothie
½ tsp. matcha green tea powder (what they use at Starbucks!)
2 oz. hot water
4 oz. milk
scoop of protein powder
sweetener of choice
ice cubes (a couple at a time to desired texture)
optional: vanilla extract, orange flavored stevia, fruit

Dissolve matcha powder in hot water
Add tea, milk, protein powder, sweetener and a couple of ice cubes to blender.
You may need to adjust milk/ice depending on whether you add fruit etc. This is the base recipe, make it your own, YUM!

Coffee Smoothie
½  cup strongly brewed coffee, this means double your scoops when brewing OR instant coffee (double strength) or expresso
½  cup milk
Scoop protein powder
sweetener of choice
ice cubes (a couple at a time to desired texture)
optional: vanilla, chocolate or coconut extract!
Brew coffee.  Add Milk to blender first, then coffee, protein, sweetener, ice cubes and any additions for options.  Again, this is the base, make it your own, YUM!

If you get a perfect variation, give it a share!

Re-Focus...Re-Shape...Re-Evaluate!

The pressure is on, isn't it?  The heat's here and no more jeans to hide.  Summer's coming, how did that happen?  I wasn't ready!  Not to mention the Easter basket I polished off over the weekend.  Sound familiar?  Well, wipe away the chocolate mustache, that was yesterday.

Over the next 6 weeks, I want to focus on short term goals, to a better...bikini body?  No.  Summer legs?  No.  Well what then?!?!?!?!  For the already "in shape", a reminder how blessed you are to be there, and some fun information to shake things up.  For the -- struggling to get there, a reminder that as long as you have working limbs, you CAN achieve better health, stamina and esteem.  I just re-read that and realized that might imply if you have limbs that don't work, that could be the issue.  Not at all!  We still have control of what we put inside, and activity does not always mean a barbell.

READERS - GET INVOLVED!  If something is working for you, post it!  I want to encourage others, and when you have pressed past a goal, doesn't it make you want to shout it out to others?  I DO!

Fitness isn't just about LOOKING better, it's about FEELING better.  It improves our outlook.  Do you lose sight of that in all the efforts?  It is very easy to do with so much cultural focus on perfection.  How can we stand under the pressure?  Or photoshop for that matter?!

Even if you are overweight, when activity comes into your life, it triggers something in the brain (I know there is a scientific word for that!) that lightens your spirit (more relatable, don't you think?).  I am not suggesting you "Accept yourself where you are, embrace your shape!", unless of course you are in great shape and are somehow not embracing that.  But to the person who wants too look and feel better, knows that they have "crossed the point of no return", so to speak, on the scale, and feels defeated by all the to do's that get in the way of getting active, STAY TUNED!

Some things to look for in the following weeks....

1. Inspired stories of women just like YOU (If you think that should be YOU, let me know!)

2. Fun recipes your whole family can enjoy, not just meant for a tupperware container marked "Only you tubby" in the fridge.

3. Music that puts a skip in your step

4. Sites and resources to help get you active and involved.

I am sure I will be thinking of more, we DO have 6 weeks.  Be encouraged, let's face it together sister!  Press on towards the goal -- the goal of living!

If you are looking for your first tangible goal -- GET A PARTNER.  You know how when you play tennis, or pool, or ping pong or run...you want to get get with someone a little better than you?  That also works here.  Enlisting someone else from the couch (while tempting), can backfire if they are not fired up!  YOU need the encouragement.  If you don't have an active friend, then your goal is to MAKE ONE!  See that girl in the running shorts with toddlers in her shopping cart?  Strike up a conversation.  Like "How do you do it?".  She may be lonely walking alone in the morning because all her friends have kids  too and are not interested in finding time for activity.

Never assume someone has it all together, usually people who are involved in fitness have a story.  And we like to help people create theirs!  So go on...her, over there, yeah, her...