Small things that can equal big gains....

Doing some (or all) of these little tips listed below can increase your metabolism, curb your appetite and accelerate your weight loss efforts:

1. Drink 8 oz of water upon waking,  and 8 oz of water before each meal.  Drinking water can energize you in the morning, fill you up before you eat and even stop hunger pangs for about 15 minutes when you are super hungry.

2.  Stand more throughout the day.  Even better, walk more throughout the day.  Standing and walking more often can burn more calories than sitting.  You are even better off if you were to move your body more all day as opposed to running 5 miles every morning and then sitting for the rest of the day. 

3. Eat 30 grams of protein within 30 minutes of waking.  This 30/30 rule allows your metabolism to rev first thing in the morning and fills you up.  If you can't get it within 30 minutes of waking, at least get about that much protein with breakfast for maximum benefits. (Read more here.)

4.  Drink tea or chew sugar-less gum after meals. Not a fan of tea?  I like hot water sprinkled with cinnamon and vanilla extract.  Many people want something sweet after a meal and these options can help satisfy a sweet tooth. 

5.  Eat slower and eat only at your kitchen table.  Eating slower can help the brain register when your stomach is full.  Eating at your kitchen table without as many distractions, (ie: tv) you can recognize when you are satisfied.

6.  Fill up on vegetables.   At mealtime, fill half your plate with vegetables.  The fiber and bulk of the veggies will fill you up big time and you will obviously eat less.

7.  Listen to Karen Carpenter everyday!  Doesn't she have the most soothing voice?  Doing anything that eases stress in your life will reduce cortisol levels.  Cortisol is the hormone that encourages your body to store fat. 

Weight: 128.8
Workout:
Monday: 7 mile run (treadmill)
Tuesday: 3 rounds of Spartacus
Wednesday: 5 mile run
Thursday: 10 mile run (outside in the snow & ice (9:37 pace)
Friday:Yoga
Saturday: Full body circuit, push-ups, pull-ups and sprints.

one year ago.......
two years ago......

A Watched Pot Never Boils....

Do you ever feel like you are doing so well with your fitness & nutrition goals yet the results are not there?  You've been eating so well, exercising and the darn scale doesn't budge or your thighs are fighting for more room in your jeans??  So frustrating!!!  What do you do?
   
     A. Throw your hands in the air and start eating all those foods you've been avoiding.
     B.  Dig in deep and keep going.

Obviously B is the correct decision.  Logically you know that you must keep on yourself and as Bob Harper says "trust in the process."  That is easier said than done.  When temptation is staring you in the face and you're feeling like a chubster, you may think what does it matter anyway.  I'm telling you now this is a lame mentality!  Weight loss is a leap of faith in my opinion.  It's hard work too.  So be patient, "trust in the process," and have faith.  Keep your thoughts, actions and life in balance, don't obsess and you will in deed be a fitter, healthier, more well-rounded you:)

WEIGHT: 130.6
WORKOUT:
Monday-  8 mile run (treadmill-64 minutes)
Tuesday-  Snowmobiling, Pilates
Wednesday- 5 mile run (treadmill-41 minutes)
Thursday-  Core Synergistics
Friday-  Yoga + Ab Ripper
Saturday-  Murph Workout *49 minutes* (100 pull-ups, 200 push-up, 300 squats) + 4 mile run (7.5-9.0 speed)

Eat like a Sumo Wrestler, look like one......

Pretty huh?!!  Did you ever wonder what these guys eat to have such massive size?  Not only do they consume nearly 20,000 calories a day, but they often take a binge-starve approach.  I have definitely fallen victim to this, albeit on a smaller scale.  So many times I have over-indulged, felt guilty, no, felt furious and then decided to eat next to nothing the next day.  What??!!  That is craziness I know & feel ashamed to admit it, but here I am, keepin' it real!! Time and time again I am humbled when I try to really skimp on calories after I pig-out.  It just doesn't EVER work.  The body is smart and when it's starving, it will hold onto the next food you eat, (cause you eventually have to eat!) and then it will nicely distribute it to all your problem areas in the form of flubber! 

What else does a sumo wrestler do to gain weight?  Here's a list; see if you are in a fat-burning state or a fat-storing state:

1. Eating the largest meal close to sleeping
2. Skipping Breakfast
3. Drinking beer with meals
4. Exercising on an empty stomach
5. Eating socially
6. Having a nap after lunch


WORKOUTS:
Monday:  45 minutes elliptical (very sore from Saturday)
Tuesday:  nil
Wednesday:  10 mile run outside (8.45 pace)
Thursday:  Kenpo Karate (P90X)
Friday: 20 minutes stairstepper, 60 min Pilates
Saturday:  80ish minutes circuits (Armageddon & 300 workout); 3 mile run

WEIGHT: 131.2

Happy New Year-Let's Get Serious!!!

It is time to be accountable with myself again.....and start working out again *sigh*  I told myself that I would not gorge on calorie-laden foods but alas, I caved.  With a hurt knee, four days in a cabin surrounded by everything you can imagine to eat, and a few extra pounds that kept my motivation low, I succumbed to the dark side.  My weight is around 131...this is not terrible people; it's just 8 lbs more than 2 weeks ago.  I don't even mind weighing a little more.  The thing that bothers me is the fact that I throw all my self-control out the frosty window and indulge more than is healthy.  I'm a little all or nothing so it's time to re-focus and start training for Boston!!

WORKOUT LAST WEEK:
Monday-nada
Tuesday-nada
Wednesday-3 mile treadmill run (slow-25 minutes)
Thursday-4 mile run (treadmill)
Friday-Yoga
Saturday-3 miles (treadmill-7.5-8.5); 1 round each Spartacus 2012, Spartacus, Summer Fit

What's the best way to get back on track after weeks (or months-gasp) of indulging?
In my opinion, a week of super clean eating can snap you back on track.  Personally, I like to do either a 24 hour fast or a few days of strictly vegetables and fruits.  If you fast (nothing but water all day long--it's hard!!) you will definitely feel awesome!  I find it's the best way to reset you mentally and cleanse your palate so you crave nutritious, whole foods and have less of a desire to put crap into your body. 

3 things to rememeber when starting a fitness/nutrition routine:
1. It is hard!!  After 2 weeks of lazing around, getting back into exercise really stinks and it's hard to feel week and sore and out of shape.....but hang in there!  You will soon start to acclimate and you will feel so much better after moving your body.

2. Do not go all out.  Start slowly and don't push yourself so hard that you feel discouraged and want to give up.  Daily, consistent practices lead to huge success.

3. Don't give up all your favorite foods cold turkey.  If you really love a certain food, plan to eat it on a designated day, like the weekend.  Don't keep it in your house to tempt you though.  If you love ice cream, eat healthyfully all week and go out and buy yourself a moderate serving on the weekend.  Deprivation is never good--empowerment is awesome!