Tag Archive: exercise


Today I watched a documentary that I have been very impatiently waiting to see- Fed Up. It is a very well made, acurate portrayal of our food industry and why we are so sick in America. Do you ever watch something at home and feel like a crazy person because you are nodding along, and saying ‘preach it!’, and clapping even though you are alone and your child is sleeping? Just me…? Well, anyway, that is how I felt today. And, now naturally, I am going to preach to all of you.

It’s bullshit! Let me say that again so you know it didn’t just slip out the first time. It is complete and utter bullshit that we know so much about what makes us sick, but we never hear about it because of the massive amount of coroption. We know that fake food is killing us. We know that too much sugar is killing us. We know that we are killing (or at least giving disease to) an entire generation of children. We know this, and we do nothing.

So, I was pretty riled up when I first started writing this. I have actually deleted half of a post 2x now trying to find the right level of ‘intense’. I can be pretty…uh.. energetic sometimes. But, I didn’t want to scare everybody off, so I turned to Facebook and asked my friends if they wanted ‘tough love’ or ‘supportive encouragement’. I got your typical mixed bag response (and one ‘bacon’?) so I thought I would try and make everyone happy (because that usually works so well).

Tough Love: Stop eating crap. Wait, seriously, stop it. 1x per week! That is what you get. 1x to eat the junk! I’m not saying you can never have pizza and cupcakes, but you can’t have that shit every day. You just can’t. And, either can your kids. Every time you turn around, someone is trying to give your kid sugar, and it is often the parents. For the love of god- what do you think happens to a kid who has cereal for breakfast, peanut butter and jelly sandwich for lunch, and pasta for dinner (that’s about 5x the recommended level of sugar for the day)? They get sick. Sick looks different for everybody, but it WILL eventually happen (Did you know that you could have a thin child that still has high blood sugar and fat around their organs? Sorry, but it is important that we don’t brush these things off because our kid ‘looks fine’.). And, I didn’t even mention juice and pop and gatorade and vitamin water and chocolate milk.

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Supportive encouragement: I know it’s hard. Making better choices for yourself and for your family seems impossible sometimes. We are all so busy, and we have picky children. Bottom line, we are all getting way too much sugar and sweetener. Try and make at least 2/3 of your meals at home, and stop giving your kids soda, juice, and gatorade. This will make a dramatic change in their over all intake. I would also highly recommend saving cereal for the weekends only or just 2 days per week.

Tough Love: If you are trying to lose weight, eating less is simply an exercise in futility. What happens when you eat the same foods, but less of them? You get hungry! How many days can you last when you are hungry all damn day? Not very many. This is why ‘diets’ fail. Change the food you eat to real food, cooked at home, and you WILL lose weight. Example of foods that are not ‘real’ or ‘cooked at home’: pasta, bread, rice, pasta sauce (out of a jar), salad dressing (out of a jar), Yoplait strawberry yogurt, lean cuisine, etc.

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Supportime encouragement: The old adage of ‘eat less, and move more’ is out of date. We need to really hold a microscope to what we are eating. If you think about the amount of exercise it takes to burn the calories in a soda or sugary coffee, you will quickly realize- all calories are not equal. In the movie fed up, they compare 160 calories of almonds to 160 calories of soda. The effect these have on your body are amazingly different. IF you are eating the right things, your body will thank you. What are the right things? Vegetables, fruits, meats, eggs, nuts/seeds. Did it grow out of the ground (and can be eaten before processing)? Safe. Did it have a mother? Go for it. Can you forage for it? Go take a hike! Focus on protein, fiber, and healthy fat and you can’t go wrong.

Tough Love: Do you still need to work out? Of course you have to fricking work out! Our bodies were designed to lift and run and twist and move and have sex. This is a huge part of keeping our bodies healthy and keeping our brains happy. The point I am trying to make is that you can’t eat non-sense and expect to work it off in the gym. That only works for 18 year old boys… You need to eat right FIRST. Then, you need to also challenge yourself in the gym. Btw, reading a magazine on the elliptical for 20 mins. is not going to cut it- ever.

Supportive encouragement: Love yourself where you are right now. Not everyone is going to join cross fit and that is okay. Just remember- food is the most important thing. A close second is exercise. Challenge yourself to do more each time but don’t compare yourself to others. Take classes to get an extra push. Hire a trainer to teach you how to safely lift weights. Encorporate more playful activities into your life. Only running isn’t the answer. Only doing zumba isn’t the answer. But, mixing up your activity in a way that is fun and challenging is most certainly the answer.

Tough Love: Oh, my Paleo diet is a fad??? Please tell me how a diet based on vegetables, healthy protein, healthy fat, fruits, nuts/seeds, and limited sugar is a NEW and CRAZY idea??? Compared to the standard American diet, the Paleo diet crushes it in every category. Can people screw it up and eat too much red meat? Sure. Can people get too discouraged when they try the diet because they try too many complicated recipes and look for pature-raised bison-livers? Absolutely. But, does that mean the whole premise is bad? Of course not. I also strongly believe in supplements beyond this but that is a different topic for a different day…

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Supportive encouragement: If you are looking to change your diet in a way that cuts out the modern junk, I would stronly encourage you to give Paleo a shot. Give it at least 2 weeks to truly feel the effects (30 days would be better). All you need to do, is focus on plants and meats/eggs. Lots of veggies, good fat (olive oil, coconut oil, avocados, grass fed butter), good protein, fruits, nuts/seeds, and limited sugar and dairy (no dairy if it bothers you). You can do anything for a couple weeks, and there is no ‘risk’. This is one of those things you have to commit to. Just cutting back on certain things (although that is a step in the right direction) will not have the same effect as making the leap. The biggest thing is plants first and then protein and fat. Fiber is like your sexy friend that loves to dance and has a british accent and helps you poop.

If you have any underlying health issues, or are pregnant, or are an endurance athlete, ask for some more professional help. In my humble opinion, any person in the world can and should eat this way, but understand that I am not a doctor! Just remember, if you do ask your doctor, make sure he/she knows what the Paleo diet actually is before they wave it off and call it ‘the new Atkins’. GRRRR!

Okay, I tried to find the balance there between tough and supportive. Hopefully everyone found their comfort zone. Let me know if you have any questions. I am playing around with doing one-on-ones and possibly a grocery store tour. If that sounds like something you would be interested in, let me know. Thanks for listening, and please please please watch Fed Up.

Have you ever put yourself on the ‘back burner’ in order to be there for someone else? Has your health or happiness ever suffered because you weren’t looking out for your own best interests? Do you feel lost sometimes within your to-do list and lose yourself for days at a time?

If you said yes to any of these, you are in good company! Way too many of us have gone thru the same thing. Whether you are a wife putting your husband first, or a mom who all-of-the sudden only identifies herself as ‘a mom’, or an employee who gives so much at work that they forget to take a minute for your own sanity, we stand with you. Our health, our happiness, our inner-light, our self-ness, our peace, all suffer as a result of this sacrifice. I have said before, I am not impressed by the mommy-martyr. Even though it sounds a little mean, that is not how I intend it to be. What I am trying to say is that, being a martyr is the default. What is really hard, what is truly impressive, is the mom or lady or man or whatever that stomps their foot down and says, “What about me? I’m important damnit!” THAT is the stuff right there.

But, we get it. It’s super hard, and we all fall into this from time to time. That is why we are creating a new group* called “Let’s ReYOUvenate”. We are incredibly excited about it and have been working hard to create valuable content for those who are interested. But, fore warning, this is not a spectator sport. This is for those of you who are serious about making a positive change in your life over a 30 day period. And, the good news, it doesn’t matter what kind of change you are looking for! Some of you might want to lose weight. Some of you might want to get organized. Some of you might want to live more consciously. Some of you might want to just be a part of a community doing something positive in their lives. Whatever your motivation, we honor that.

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When:

The program will begin on May 4th and go until June 5th.

How can I join:

Because we want this to be a small, intimate group, it will not be open to the general public. Again, this is not meant for spectators. This is meant for people who are committed to making positive change in their lives. So, all you have to do is join Shaklee* with one of our regimen packs (current/active Shaklee members- check in with your distributor). We understand that each and everyone of you has unique health goals and that looks different for everyone. There is truly something for everyone with these healthy regimens. You will also need to contact the Shaklee distributor that you know and let them know “I’m in!” We would be more than happy to help you pick what is right for you.

What do you get in return:

-Amazing Shaklee products! Like I said, there is truly something for everyone. Each and everyone of these regimens are awesome.
-Free membership to Shaklee! With you membership you get 15-20% off of the products—FOR LIFE. There is never a renewal fee or a minimum purchase demand. Literally no strings attached.
-A community that cares! We are creating a community of like-minded individuals who are all trying to make a positive change. There will be friendship and guidance and support all along the way.
-Increased Accountability! (but not in a scary way) How many times have you tried to commit to something only to be frustrated and disappointed a week later. We will hold each other accountable by having regular check-ins, and mini-tasks to keep you on track.
-Chances to win prizes and free products! At various times throughout the month, we will be offering incentives and giving you chances to win a prize at the end of the 30 days. We want to reward your effort and commitment!
-One on one coaching! I will be offering coaching sessions to anyone that feels like they need a little extra support. Maybe you are confused about what to eat. Maybe you just can’t seem to find yourself past your sweat pants and to-do lists. Whatever your struggle may be, I will do my best to help and support you. You will always have a listening ear.

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Bring a buddy:

Not only can you bring a friend, we encourage you to sign up with a buddy or accountability partner. Hell, we will even reward you for doing so! We know that your chances for success increase when you have a friend to support you and encourage your new healthier lifestyle.

The Team:

Helping you along the way, you will have an awesome group of ladies on your side.*

-Candice Reimholz- ME!
-Brooke Hooker
-Renate Loeffler
-Jessica Winchester
-Rebecca Sayad
-Rebecca Rand
-Jenny Jeep Johnson
-Suzi Leigh
-Cait Arwen
-Amanda Donohoe

We’ve got community health specialists, registered dietitians, moms, doulas, lawyers, communication experts, athletic trainers, beauty specialists, medical sales professionals, etc. We are covering all of our bases to bring you the most well rounded help we can muster.
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On the fence?:

Well hop off! I know change is hard and you are worried about committing to something new. But, there is nothing to lose. Let’s jump in and have some fun together. Not to mention, there is (and always will be) a 100% money back guarantee. If you don’t like the products you buy, return them. No stipulations, no qualifiers, just call and say you weren’t satisfied. EZ PZ.

Who is in?:

Comment on the blog or on Facebook or contact your Shaklee gal from list above. We can walk you thru whatever you need. You will need to sign up between now and May 3rd to join this group.

You will not regret it!

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Questions: email me at creimholz@gmail.com

****I am an independent distributor for Shaklee. I (as well as the girls listed above) make money by selling Shaklee products. I am not a doctor, and encourage you to check with your doctor before starting a new health program. Shaklee is committed to safety, but it is always wise to check with your health care professional. All of the things I share are my personal opinions and experiences.****

me will tennisYou know the old saying- opinions are like assholes, everybody’s got one. Well I find this to be obnoxiously true about health and fitness. Everybody’s got something to criticize. Whether it is cross-fit or gluten-free or paleo or insert thing that will kill us all _____________, a lot of non-experts have a lot to say on the subject. And, as a non expert who talks a lot on the subject, most of it is harmless. But, what I do NOT understand is why people get SO ANGRY. What is that all about? Is my paleo diet somehow infringing on your right to sandwiches? No. In fact, that just means more sandwiches for you. Does someone else’s 6-pack abs from doing cross fit offend every thing you hold dear about fitness? No. They are just doing a different work out. Now, this is not for the trainers and the dieticians and the physical therapists out there. I’m talking to Joe Couch Potato and Sally Sugar-eater. The ones that have nothing but criticsm and no solutions. The ones that are simply comfortable or in denial about their own health. The ones that are bitter that someone else found something they are passionate about. The ones that are pushing bad habits on you every time you turn around “oh my god, one bagel is not going to kill you”. Those people.

I don’t know if you have noticed, but we are really unhealthy. Not just fat either. We have chronic disease and illness earlier and worse than ever before. Diabetes, asthma, allergies, joint pain and systemic inflammation. Genetics don’t change that fast but behavior and environment do. Eating a typical ‘healthy’ American diet and doing cardio 3-4 times a week is getting us no where. When we don’t address the chemicals and toxicity of our environment and challenge old out-dated research, we are just allowing others to destroy our health. Is that why there is so much anger? What you think you know might be wrong, so you lash out? I just read an article discussing whether FODMAPs are the problem versus the vilified gluten. Did I get pissed and leave nasty comments on the post? No, I learned something new and kept going on with my day. The thing is, I don’t care if gluten is the problem for me, or if it’s the chemicals in processed foods (yes bread is a processed food), or if it’s the MSG, or the HFCS, or if it’s simply the fact that I replaced my maniac-carb-filled diet with more fruit and veggies. And, I don’t care. I am getting more nutrients, fiber, and healthy fat than ever before. I have lost weight and feel a million times better. Call it paleo, call it real food diet, call it Frank, I don’t care.

The thing is, whether you are doing cross fit or you are a runner or a yogi or a caveman, the thing we all have in common is passion. Hell yeah when you take back control of your life/health you want to talk about it. You want to shout it from the roof tops. You want to tell everyone else about it because you want everyone to ‘know’ what you know. You want everyone to know that aging isn’t a slow decline into pain and lethargy. You want people to know that getting older doesn’t have to decrease your quality of life. I want women my age to know that there is a way to control your weight even if that seems impossible. I want other moms to know that it is possible to get through your day without fatigue. I want all 30+ year olds to know that when you are eating right and getting enough sleep, you can get up in the morning feeling refreshed and energetic.

I can tell you right now, I am going to continue talking about health and wellness and fitness and clean living. In fact, I might even get more crazy. The more I learn, the more I want to share. The great thing about facebook, instagram, twitter, etc. is that you don’t have to follow me if you don’t want to. And I mean that with as much love as possible. I love talking about it and I love taking pictures of my food. 🙂

So, let’s stop with all the negativity. Let’s not criticize others for trying to doing something positive in their lives. Let’s not bring others down. Let’s see if we can learn a little bit from one another. Let’s just stop being assholes.

me will tennisThe other day I posted on my candysbrain blog facebook page that I was in a bit of a work-out-rut. To snap out of it, I went to the local sled hill and did sprints. It was hard and I am sore but it was also great. In 20 min. I did a great work out that made me feel strong and powerful. I felt like I was doing some much need strengthening of my legs, glutes, abs, etc. I made the joke that ‘this ass is not going to lift itself!’ It made me realize that I had high-hopes for this summer and I am not where I pictured myself for the end of July. I had more of a Jessica-biel-type-image in my mind. (What can I say, I dream big) It is almost fricking August and I’m barely different than when I started (fitness wise, the weight is a food thing). I wanted to get some sort of ‘abs’ this summer. NOT achieved. I wanted to do a 5k in under 29 min. NOT achieved. I wanted to break a sweat 4-5 times a week (sitting on my porch drinking in the sun doesn’t count). NOT achieved.

So what is a goal failure like myself to do? Re-commit! That is right, start now. I don’t want to be the person with the mind set, well I blew June/July so might as well wait until next summer. That’s like having McDonalds for lunch and saying ‘oh well, today is shot. I’ll have ice cream for dinner.’

But, the hardest part of all fitness plans is the accountability part. How can I stay honest during the next 30 days or so?

That’s where all of you come in. I was hoping I could recruit some of you to join me in a fitness challenge. Logistically this gets tricky. I don’t want to and don’t have the time to blog every day about what my exercise plan is. Too time consuming and repetitive. BUT- I can post stuff to the Candysbrain blog facebook page! AND- I don’t want to do this alone and have it be all about me. I would love it if you joined me and posted stuff to the page, commented on my posts, share your tips, ask questions, etc. Any and all fitness levels are welcome. I realize not everyone is ready for sprints or extreme sports, go at your own pace. And, to be clear, this is for women AND men. Here are the little guidelines I thought we could use to keep us moving to. This is what I came up with but I would love to hear your ideas:

1. Minimum of 3 workouts per week

2. At least 1 workout each week has to be something other than running

3. At least 1 workout each week has to be something other than cardio (run, elliptical, bike, etc.)

4. At least 2 workouts during the month have to be something ‘new’ (something you normally don’t do: yoga, hiking, rock climbing, kayaking, etc.)

5. Have some sort of objective measurement system. This could be weight, measurements (waist, hips,etc.), time for a mile or 5k, number of push-ups you can do, etc. It is good to have stats that you can measure yourself against.

And, depending on how involved all of you are… Wouldn’t it be fun to sign up for a 5k together?! If you’re not local, we can do it around the same time. If you are local, we can all run together! I might be a little optimistic here that you guys are going to join me, but here’s hopin’….

If you want to follow along and you haven’t ‘liked’ Candysbrain blog on facebook, please do so to stay informed. If you are “IN” for the challenge either comment below or on facebook. I am really excited and motivated right now.

Let’s do the damn thing!

Diets for the New Year

First of all, I apologize for being away so long. I have not had stupid internet service for almost a week. I didn’t think I was going to make it, but we survived and I’m back.

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With a new year upon us, we are all looking to improve ourselves. People all around you want to lose weight, exercise, quit smoking, be nicer to their parents, etc. Here is my contribution to your resolutions. These are diets designed specifically by yours truly to help you take off those extra pounds. I have developed a couple of different options so you can pick the one that suits you best.

1. The Eat At Home Diet: This one is so simple, the only thing you have to do is prepare every meal at home. Breakfast, you make at home before you leave! Lunch, you make at home and bring to work. Dinner, you prepare and eat at home. Simple as pie. (but no pie allowed) The catch is, making dinner at home does not mean you can make a frozen pizza. Nothing out of a box or plastic wrapping. You will save yourself hundreds of calories, grams of sugar, and mg. of sodium. Not only will you lose weight, you will be infinitely healthier.

2. The Facebook Diet: Imagine if you had to admit to the world everything that went in your mouth for the day. (well….almost everything, wink wink) If you had to admit that you need 5 sugars in your coffee, or if you had to tell everyone about the entire bag of doritos you ate in shame while watching the Biggest Loser, you would probably eat less. You would certainly think twice about that pint of Ben and Jerry’s you ate on Saturday night while watching Harry Met Sally for the 93rd time. Before something goes in your mouth, simply ask yourself, “would I want to post this for the world to see?”

3. The Nothing Changes Diet: When I say nothing changes, I am referring to your diet specifically. You’ve heard that doing the same thing over and over and expecting a different result is insanity. Well, it’s true. But, if you are determined to keep eating the foods you eat, you will need to work out 8x more than you did last year. Can’t give up the junk? Fine. Just get an  amazing workout in everyday. You’ll never look like Jessica Biel without a healthy diet, but you will lose weight.

4. The Whiskey and No Dessert Diet: This diet was developed for those of you who eat out or go out all the time. It is hard to make the right choices while out and the calories can add up fast. From now on, when you are out, drink whiskey on the rocks and never order dessert. I know, whiskey?! But, do you know how fast margaritas, chocolate martinis, rum and cokes, etc add up? Really fast. If you dine out a lot, or party too much, you need to make changes. And dessert sucks any way. You don’t need it. No nutrition, all calories.

5. The Common Sense Diet: This might be the easiest of all. I have stolen these ideas from Jillian Michaels and Michael Pollan, but pretty much on this diet you eat FOOD. Actual food. Nothing created in a lab. Nothing with chemicals. Tell yourself, “If it doesn’t come out of the ground and it doesn’t have a mother, I am not eating it.” Cheetos and diet Coke don’t come from the ground, therefore they don’t go in your mouth. Don’t fool yourself either. You’ll think of breakfast cereal and say, well wheat and flour and …. come from the ground…False! Cheerios don’t grow out of the ground. They have to do a lot of work to turn those ingredients into cheerios. Also think ‘if there are more than 5 ingredients they are off limits’ and ‘if your great grandmother wouldn’t recognize it’ walk past it. “Eat food, mostly plants, not too much” (Get Food Rules by Michael Pollan and Mastering Your Metabolism by Jillian Michaels)

6. That Skinny Girl From Work Diet: We all have that one co-worker who is crazy fit and thin. You know who you are (Lisa). They can be a big inspiration for your diet. Before you eat anything, ask yourself “would that skinny b*tch from work eat this?” I say b*tch with love and jealousy, not with anger. I can tell you right now, she would not eat 7 pieces of pizza, or eat that candy bar, or drink that 20 oz mountain dew. That skinny girl at work has worked way too hard on her health to blow it over something as yucky as a mountain dew.

 

So there it is. Guaranteed to work or your money back!

 

What are your resolutions? What is your plan of action for 2013? Like ‘Candysbrain blog’ on Facebook to get more 2013 inspiration throughout the year.

1. Your Job: The latest research shows that if you sit all day at work, and spend most of your evening sedentary as well, working out 3x/week at a gym is not enough! That’s right, those (few) of you that actually get in 3 workouts per week- it’s not enough. We have to find more ways to move every day. Walk on your lunch break, pace while on conference calls, do jumping jacks in the bathroom, do push ups before you get in the shower, etc. Move that ass!

2. Your gym membership: Okay, this might not be making you fat, but it is likely keeping you fat. A large majority of people have no idea what to do while they are at the gym. FYI, hopping on the elliptical for 20 mins while reading a magazine and then doing a couple weight machines followed by a steam room is getting you nowhere fast! If you are trying to LOSE weight you probably need a professional. Maybe this is a personal trainer, maybe this is a boot camp (I recommend Lake County Boot Camps, maybe this is a group exercise class, or maybe it is a high intensity DVD in your living room. You need high intensity and someone who is going to push you. Any of these is certainly is better than dickin’ around for an hour at the gym clueless.

3. Your kids: That’s right, your kids are making you fat. You probably made your mom fat (I just called your mom fat) and now your kids are returning the favor. You have no time, you can’t find a sitter, and you steal their french fries- I get it. You have to find away to get away from those monsters.

4. Your fake food diet: This may be the worst offender! You think you are making smart choices with your diet pop or by using splenda in your coffee. False! Artificial sweeteners are bad for you. Period. They are nothing but chemicals and convince your body to crave more sweet food because it is not satisfied. Low fat cookies? Low calorie bread? That translates to full of fake non-food created in a lab. Michael Pollan: Eat food, mostly plants, not too much. Jillian Michaels: If it doesn’t come from the ground, and it doesn’t have a mother, you shouldn’t eat it!

5. Your sleep: Or should I say ‘lack-there-of’? We are not sleeping enough. It’s almost like a sick badge of honor. “I’m such a hard worker and I’m so dedicated that I only get 4-5 hours of sleep a night.” BS! You need sleep. You heal when you sleep. Your body releases growth hormone when you sleep. Without this sleepy goodness, you get fat! Also, more sleep=less stress=better sleep=better health. Do it.

If you are just joining us, this is the 2nd week (3rd post) on a 30 day life improvement challenge. Here is the original post . Okay, this week did not go as planned. I have a couple of successes, but did not acheive my goals. I had a little extra stress this week. Normally I am a pretty low stress person, but this week I couldn’t help it. Here’s the breakdown:

Date: October 23rd

Weight: 149 (+1 from last week, -1 total)

Sucesses:

  • The big success was the 5K I did on Saturday. My goal was to do it in under 32 min. I did it in 31.24. That is just over a 10 min/mile pace. I am very proud of that. I started running this summer. Before that I was NOT a runner. When I first started, it sucked, it was hard, and I was slow. Just 4-5 months later of running 1-2 times a week and I acheived my goal. Next year I want to do the same race in under 30 min.
  • Today I had only 20 mins to exercise so I decided to do 1 mile as fast as I could and for the first time I ran a 9 min. mile outside in my neighborhood. It felt like I was sprinting! I seriously do not see how people run faster than that!
  • I gave some good friends a little shout out with my last blog:  It was fun to write and hopefully the people I mentioned felt the love. If you missed it, check it out. I have some pretty amazing friends.

Challenges:

  • Hot Apple Cider and Bacardi, Big sandwich, Halloween candy, donuts, chinese food, Pumpkin Spice Lattes, etc. I never eat as much as I did last week, let alone after committing to the world that I would watch my diet. Total fail! Back on track, starting now! That is why I am drinking a stupid glass of water right now instead of a beer.
  • Using the 5K as an excuse to do all of this ^^^^^^^^^^^^^^^^^^^^^^^^. Who am I kidding, it was 3.1 miles. Not a marathon. It doesn’t give me a free pass.
  • I did NOT organize my mail. I still have chaos in the form of paper all over my house. But, my room is still clean!

Next Week:

  • I am organzing a food drive with my work and friends (and who ever else wants to help…..readers?….). The food bank in my community is low on supplies and I want to help.
  • I am giving blood on Thursday! I should do this more often, but I do it at least 2x/year. If you don’t give blood- start!
  • I WILL organize my mail! I will, I will…..
  • No more crazy diet break downs.
  • Be my own #1 advocate. No more waiting around and hoping things will go my way. Start believing that I have control over my life and outcomes.

How are all of you doing? Some of you mentioned that you would join me in your own goals. What are your successes/challenges?

 

(By the way, check back this week. I am currently developing my first and only political blog for this election season. I am sure none of you are sick of politics yet *sarcastic font*. It will be good though- at least I hope it will.)

Wow, did I have fun yesterday! My sister and I and some of our friends decided to do the Dirty Girl Mud Run. We signed up months ago, didn’t have a clue what to expect, and boy did we get dirty. For those of you who are unfamiliar, it is a 5k distance with 12 obstacles along the way. You have to scale a wall, crawl thru muddy water, climb a net, and much more. Overall, a pretty good time.

I was an athlete in high school. Like, in ridiculously good shape, played 3 sports- athlete! After highschool came college. During college came the freshmen 10 (followed by the sophomore 10, the junior 10, and the senior 10). Thank god I graduated in 4 years! It was funny though, even though I had  completely stopped working out and literally gained 40 pounds, I still thought of my self as an athlete. I obviously wasn’t. If you can’t run a mile, you are not an athlete. 

I had a wake up call a while back when I did a body fat percentage test. I was 29% fat! That is crazy! Granted my baby was only 7 months old, but I had lost all the baby weight so I did not expect that. I was almost 1/3 fat. Combine that with my doctor’s lecture about exercise: “Women don’t wake up 40 and fat, they spend their 30’s getting that way.” I love my doctor; she tells it like it is. That was the stimulus I needed to start exercising.

Fast forward 4 months and I finished the Dirty Girl Mud Run! Not only did I finish, but I ran the whole thing, completed all the obstacles and felt good when I was done. Last night I was already googling other races that I can do. Me and my husband want to do the warrior dash next year and I’m pretty sure my team will come back for more dirty fun.

The Dirty Girl run had a pretty cool vibe too. It was women of all ages and fitness levels. Everyone was helping everyone out. Strangers were helping each other over the walls, nets, and encouraging each other. It was nice to see that camaraderie. For me the goal was to finish strong. I didn’t want the run to kick my butt and it didn’t. For other women it was to just finish. What I did not expect is that for the first time in a long time I felt like an athlete. I enjoyed challenging my body. I enjoyed being competitive. I truly know that the only thing limiting me is myself. There is nothing I can’t do. My highschool self KNEW this. I don’t know why my grown up self forgot.

Getting in shape just seemed so hard. It seemed like too much work. The problem is that before you start, you assume you are going to hate every moment. But, once you get started, you enjoy the process. Now don’t get me wrong, I am not claiming to be the next fitness super-model. I realize I still have a long way to go and I will never be perfect. I enjoy beer and bread way too much.

It’s weird, for the first time in my life I thought about how great it will be to run this fall when the weather cools down a bit. What?! Me? Look forward to running? I never thought that day would come. It just goes to show you that you never know. You just have to start and see where it takes you. I feel like I can say that ‘I am an athlete’ again.

There are about a million things that we could all do/change about our health everyday. We need to eat more vegetables, eat organic, drink more water, drink less alcohol, etc. It can become an obsession. I work in the health care field and read about everything I can on health and the human body.  There is a lot of contradictory information out there and Americans are busy. We don’t have time to follow it all. So, I’ve done it for you. Here it is, the #1 most important thing you should do for your body: MOVE MORE.

Notice I did not say exercise more. I actually mean move. According to a statistic I just made up, 90% of us have sedentary jobs. We wake up, eat in the car on the way to work, sit for 8 hours at a desk getting up only to pee and eat. Then we go home, sit for dinner, and then sit and watch an hour of television before we sit in front of the computer and go to bed. That is not a lot of moving.

The experts recommend 10,000 steps a day. That is the equivalent of walking 5 miles. When is the last time you came even close to walking that much in a day?

A lot of you are probably thinking right now, “It’s okay that I sit all day because I work out 3x a week.” Well, sorry to say that the research doesn’t back you up there. Granted, working out 3x per week is better than nothing, but it does not make up for all the sitting. Sitting is not just a lack of exercise, it actually is bad for the body. It’s bad for your metabolism, circulation, back, and much more.

Don’t get discouraged. Even if there is nothing you can do about sitting at a desk, there are ways that you can sneak movement into your day.

1. Start by doing a quick pick-me-up in the morning. You don’t need to make it to the gym (although that would be a great way to start your day). Just spend 5 minutes doing squats, push ups, jumping jacks, planks. 5 mins. before your shower- you can do that.

2. Take breaks at work. Don’t get fired, but as often as possible get up and walk around. Use the stairs if you got them. Stretch out your legs, and back. Do jumping jacks in the bathroom if you have to. Most employers would be okay with 2- 10 min. breaks in your day.

3. Take full advantage of the lunch break. How long does it really take to eat lunch? Get out of the habit of trying to drive to get lunch- it takes too much time out of your break. Bring your lunch to work (it’s probably healthier too) and then go for a walk with that left over time. Do as brisk of a walk as you can without ruining your clothes with sweat.

4. Don’t sit all night. This is a big one. After dinner try to get some exercise in. If you have kids you may have to get creative. Take a family walk, have a make-shift dance party, play tag outside, whatever it takes. Your kids don’t want to sit all night either. If you don’t have kids, you have a lot more options. Do a work out video, go to the gym, go for a run, do 30 min. of high intensity interval training (HIIT).

These are NOT a replacement for exercise. These are things you should add along with exercise. And when I say exercise, I don’t mean wandering aimlessly around a gym for an hour. What a giant waste of time! I know two trainers that could go on for 10 years about how much time the average person wastes at the gym (www.lisagandor.com ; www.lakecountybootcamps.com ). My friend Lisa always says, “spending 30 min. on the elliptical while reading a magazine does not count as exercise.” Rule of thumb- If you can read a magazine while doing it, you aren’t pushing yourself enough.

That’s easy enough right? I am not telling you to change everything you do for health. Just one simple concept- move more.