As I write this, I am recooperating from a broken toe thanks to my dog, Clubber. I have experienced a number of setbacks throughout my time teaching group fitness, but this one is the most difficult. I'm struggling because i'm disappointed, and limited--but i'm moving on, plugging along, and also looking forward to rebuilding after this time. I'm looking forward to fulfilling my goals and not allowing this to defeat me. I'm using this as a checkpoint to assess and ensure that I am able to plan for future setbacks.
There may be a few things that you can do during your setback to stay on track, but you must ensure that you are not pushing it, or going beyond what is recommended by your doctor, or your own body's tolerence. Ask your doctor questions and make sure that you understand. For me, i've used this time to really rest (for once) and study for the Personal Training exam. I've done a few pilates classes and DVDs focusing on breathing and relaxing. :)
Setbacks are always going to sneak up on you when you least expect it, whether it be illness, injury, or just life! Think about HOW you can prepare for a setback and WHAT you could do when this time comes about? Do you have back up items at home if the situation stems from life? How will you develop the motivation to get back on track after your setback?
Stay on track and smile, smile, smile!!!
Ape
Monday, January 31, 2011
Wednesday, January 12, 2011
Happy Happy New Year!
We are 12 days into 2011, and i'm sure everyone has their resolutions in full effect! What is your resolution, and what are you going to do to make sure you follow through with it? For instance, the gym is completely mobbed right now with the New Resolutions but how can we stayed motivated and how can we continue to adhere to your resolution??
If you resolution is to lose that winter weight or holiday weight, how are you going to stick to your goal? Ponder the idea of setting smaller goals that will ultimately lead you to the big goal. If you set only a big goal, without motivation, reward, and with the ultimate frustration because you haven't done it yet--you may be setting yourself up for a let down. Here are some thoughts and ideas to avoid getting discourged and to keep rocking along:
--Make a plan! Write it down and record your journey to get to your goal.
--Take your big goal and break it down into smaller weekly, monthly goals.
--If you need something to keep your eye on the prize, find ways to allow yourself rewards if you are able to meet the smaller goals. (For instance, if you want to work out for so many days a week and you do this for a month--go buy yourself a new shirt!)
Remember, you're always allowed the occasional slip up. None of us are perfect. However, you are the one that has to make the choice not to let it get you down, and to get right back on track! And, do not be afraid to ask for help! Ask questions so that you can understand.
Also, please remember, although the people on the Biggest Loser may lose double digits week after week--they are on specialized programs and under strict doctor's care. This is the real world and we have other commitments (children, work, friends, restaurant visits...), so a safe, reasonable amount of weight is about 1 1/2 to 2 lbs a week, with a balanced diet.
My goals this year are to run a half marathon after I finish studying, and take the Personal Training Exam--which I will pass on the first try! What i've done is sort of organized the year so that the first part of the year, I will focus on personal training, and the latter part can be on the half marathon. My smaller goals are based on studying a certain amount each day, and week, and then also adding in running all throughout the year so that I'm still building up to meet both of those goals by the end of the year!
Happy New Year, best wishes, and good luck on your journey!!
Ape
If you resolution is to lose that winter weight or holiday weight, how are you going to stick to your goal? Ponder the idea of setting smaller goals that will ultimately lead you to the big goal. If you set only a big goal, without motivation, reward, and with the ultimate frustration because you haven't done it yet--you may be setting yourself up for a let down. Here are some thoughts and ideas to avoid getting discourged and to keep rocking along:
--Make a plan! Write it down and record your journey to get to your goal.
--Take your big goal and break it down into smaller weekly, monthly goals.
--If you need something to keep your eye on the prize, find ways to allow yourself rewards if you are able to meet the smaller goals. (For instance, if you want to work out for so many days a week and you do this for a month--go buy yourself a new shirt!)
Remember, you're always allowed the occasional slip up. None of us are perfect. However, you are the one that has to make the choice not to let it get you down, and to get right back on track! And, do not be afraid to ask for help! Ask questions so that you can understand.
Also, please remember, although the people on the Biggest Loser may lose double digits week after week--they are on specialized programs and under strict doctor's care. This is the real world and we have other commitments (children, work, friends, restaurant visits...), so a safe, reasonable amount of weight is about 1 1/2 to 2 lbs a week, with a balanced diet.
My goals this year are to run a half marathon after I finish studying, and take the Personal Training Exam--which I will pass on the first try! What i've done is sort of organized the year so that the first part of the year, I will focus on personal training, and the latter part can be on the half marathon. My smaller goals are based on studying a certain amount each day, and week, and then also adding in running all throughout the year so that I'm still building up to meet both of those goals by the end of the year!
Happy New Year, best wishes, and good luck on your journey!!
Ape
Thursday, October 21, 2010
'Tis the Season.....
'Tis the season for yummy fall favorites: butternut squash, spaghetti squash, pumpkin, soups, apples, apple cider. What yummy nutritious fall favorite do you have? Do you have a favorite recipe? I'm very keen on simply throwing tons of veggies together with vegetable stock. This week I made two: Kale and Potato soup w/ cauliflower, and a vegetable lentil soup w/ fresh green beans, carrots, soy beans, lentils, and more kale. :) YUM!!
I wanted to share some wonderful information thanks to some of my favorite farmers at SweetAire Farm. They send out a weekly email about their farm, the farmers, and what is going to be at the market--it is truly special because you feel like you're part of it all! If you want to sign up for their emails here is the email: cathleen_j2001@yahoo.com.
"This is National Apple Month, according to Lancaster Farming (16 October issue). They stated these things about apples:
1. Apples contain boron, a mineral that helps children’s bodies use calcium and keeps brain function active and alert.
2. Apples have no fat, cholesterol, or sodium, and only contain 130 calories.
3. Eating a fresh apple will cleanse your mouth of more than 95 percent of all bacteria that cause tooth decay."
So eat up those apples. There are lots of varieties out and about. If you're in Harford County, SweetAire has more than 25! I love mixing it up and just asking them to surprise me! :)
Here is some more information they shared: Journal of Nutrition, vol 140 (10), October 2010, pp 1764-1768, by April Stull et al. In this study, conducted on obese, insulin resistant men and women, some fed blueberry smoothies, it was found that insulin sensitivity was enhanced by consuming blueberries. This is good news for Type II diabetics. So, gobble up those blueberries!
Wow, what great information! :)
So eat up those fall favorites and be sure to keep an eye out for those blueberries in the Spring! I know we will all be looking forward to when the Farmer's Markets bring around those wonderful first of the year fruits and vegetables.
In the meantime, throughout the winter, be sure to attempt to fill yourself with as many veggies as possible. I realize this is much more difficult and we will rely on frozen veggies from the grocer's freezer since we aren't quite like Barbara Kingsolver's wonderful family--I know I certainly wish I was a little farmer girl!!!! (This is a great book and full of wonderful information Animal Vegetable Miracle)
Also, how do you plan on staying diligent to your current workout routine for the upcoming cold days? How can you motivate yourself to workout inside your home. Let's compile some tips so that we can share. I know that I have incentive because on days that i'm not teaching at the gym, I will be working out hard compiling ideas from Jillian Michaels, Jackie Warner, my TKO bag, as well as my lovely new kettlebell! :)
Enjoy! Keep up the good work because you ARE worth it! Smile, and have a beautiful day!
I wanted to share some wonderful information thanks to some of my favorite farmers at SweetAire Farm. They send out a weekly email about their farm, the farmers, and what is going to be at the market--it is truly special because you feel like you're part of it all! If you want to sign up for their emails here is the email: cathleen_j2001@yahoo.com.
"This is National Apple Month, according to Lancaster Farming (16 October issue). They stated these things about apples:
1. Apples contain boron, a mineral that helps children’s bodies use calcium and keeps brain function active and alert.
2. Apples have no fat, cholesterol, or sodium, and only contain 130 calories.
3. Eating a fresh apple will cleanse your mouth of more than 95 percent of all bacteria that cause tooth decay."
So eat up those apples. There are lots of varieties out and about. If you're in Harford County, SweetAire has more than 25! I love mixing it up and just asking them to surprise me! :)
Here is some more information they shared: Journal of Nutrition, vol 140 (10), October 2010, pp 1764-1768, by April Stull et al. In this study, conducted on obese, insulin resistant men and women, some fed blueberry smoothies, it was found that insulin sensitivity was enhanced by consuming blueberries. This is good news for Type II diabetics. So, gobble up those blueberries!
Wow, what great information! :)
So eat up those fall favorites and be sure to keep an eye out for those blueberries in the Spring! I know we will all be looking forward to when the Farmer's Markets bring around those wonderful first of the year fruits and vegetables.
In the meantime, throughout the winter, be sure to attempt to fill yourself with as many veggies as possible. I realize this is much more difficult and we will rely on frozen veggies from the grocer's freezer since we aren't quite like Barbara Kingsolver's wonderful family--I know I certainly wish I was a little farmer girl!!!! (This is a great book and full of wonderful information Animal Vegetable Miracle)
Also, how do you plan on staying diligent to your current workout routine for the upcoming cold days? How can you motivate yourself to workout inside your home. Let's compile some tips so that we can share. I know that I have incentive because on days that i'm not teaching at the gym, I will be working out hard compiling ideas from Jillian Michaels, Jackie Warner, my TKO bag, as well as my lovely new kettlebell! :)
Enjoy! Keep up the good work because you ARE worth it! Smile, and have a beautiful day!
Friday, October 1, 2010
Happy Friday--Celebrating Friday w/ Lunch Out??
Happy Friday everyone!! My husband and I plan our lunches for the week, and only eat lunch out once a week typically. So, here we are Happy Friday eat lunch out Day. I just wanted to share this experience from today's lunch and reiterate portion control and also self-control.
I went to the local deli that I just LOVE (because they have homemade bread and it's great for breakfast after cycling in the AM!) and got egg salad. I don't even keep mayo in my house, so when I crave egg salad I go out to get it (which may be an error in my ways, yes...). So, I ordered the sandwich and ASKED for just a little egg salad, not an overwhelming amount-save me some calories, please! I also asked for cheese, which I know is a little overkill, but i'm preparing for getting my butt kicked tomorrow morning w/ Wendy (http://www.thewrightfit.net/) and i've already overloaded my legs a bit this week. Well, back to the story, my lunch comes out and there are FRESH chips in it....ERGSH! And, yes, I should have asked him to just take them out, but I knew I would only eat 2-3 to satisfy me (and, I did behave! and I got rid of some of the bread from the sandwich too while eating it!). However, when I asked for cheese I had NO CLUE I would get THREE, 3!!!!! pieces of swiss cheese!!! Really!?!?
After studying and preparing to return to the office, I caught another co-worker with lunch from the same place and we chatted regarding the over-sized portions of this place. It certainly is the general consensus that the place has ridiculous portions!
Here's what I suggest: If you're going to eat out, YOU have to take the incentive to make sure that you don't overeat, overconsume, etc. (Check out previous posts for some other ideas!) I mean you would assume that if you ask for less egg salad on wheat bread, that they might ASK if you want chips with it..... but our society is structured around bigger and better. In fact, just on Biggest Loser this past week, Bob and Jillian had "favorite sandwiches" shipped in for the contestants that they had originally indulged and consumed entirely w/ fries and soda! They were massive, some had french fries even on the sandwich. They were severly overloaded with fat and massive calories (artery clogging calories, just to be more specific!) If you forget to get rid of the chips, or if they surprise you w/ the chips (like me!) then find that inner self control and summons it. Throw the chips away yourself, give it to the birds, set a couple to the side and throw out the rest. Whatever helps you not eat them or eat them all. Also, set you food down in between bites. If you're eating every 2-3 hours you shouldn't be massively hungry and inhale your food. If you're insanely hunry, still try to take breaks--set the food down in between bites. Let the food slowly enter your system so that when you're full you can resist the urge to continual to consume the giant, calorie loaded portion!!!
Good luck, you can Can CAN do it!!!
I went to the local deli that I just LOVE (because they have homemade bread and it's great for breakfast after cycling in the AM!) and got egg salad. I don't even keep mayo in my house, so when I crave egg salad I go out to get it (which may be an error in my ways, yes...). So, I ordered the sandwich and ASKED for just a little egg salad, not an overwhelming amount-save me some calories, please! I also asked for cheese, which I know is a little overkill, but i'm preparing for getting my butt kicked tomorrow morning w/ Wendy (http://www.thewrightfit.net/) and i've already overloaded my legs a bit this week. Well, back to the story, my lunch comes out and there are FRESH chips in it....ERGSH! And, yes, I should have asked him to just take them out, but I knew I would only eat 2-3 to satisfy me (and, I did behave! and I got rid of some of the bread from the sandwich too while eating it!). However, when I asked for cheese I had NO CLUE I would get THREE, 3!!!!! pieces of swiss cheese!!! Really!?!?
After studying and preparing to return to the office, I caught another co-worker with lunch from the same place and we chatted regarding the over-sized portions of this place. It certainly is the general consensus that the place has ridiculous portions!
Here's what I suggest: If you're going to eat out, YOU have to take the incentive to make sure that you don't overeat, overconsume, etc. (Check out previous posts for some other ideas!) I mean you would assume that if you ask for less egg salad on wheat bread, that they might ASK if you want chips with it..... but our society is structured around bigger and better. In fact, just on Biggest Loser this past week, Bob and Jillian had "favorite sandwiches" shipped in for the contestants that they had originally indulged and consumed entirely w/ fries and soda! They were massive, some had french fries even on the sandwich. They were severly overloaded with fat and massive calories (artery clogging calories, just to be more specific!) If you forget to get rid of the chips, or if they surprise you w/ the chips (like me!) then find that inner self control and summons it. Throw the chips away yourself, give it to the birds, set a couple to the side and throw out the rest. Whatever helps you not eat them or eat them all. Also, set you food down in between bites. If you're eating every 2-3 hours you shouldn't be massively hungry and inhale your food. If you're insanely hunry, still try to take breaks--set the food down in between bites. Let the food slowly enter your system so that when you're full you can resist the urge to continual to consume the giant, calorie loaded portion!!!
Good luck, you can Can CAN do it!!!
Wednesday, September 29, 2010
Sharing.
So, Jillian Michaels posted on Facebook that she is writing a blog for a conference and the topic is body image. She wanted initial thoughts on the topic, so here's what I posted:
Our world creates a huge standard for women that everyone believes that they should follow. We fall prey to always wanting to look like that model, when sometimes genetics may not allow us to quite look like that airbrushed model--and yes, most of them are airbrushed! So, when disgust sets in, often do eating disorders from one extreme of overeating-because "I can't do it so why should I keep trying"-to the other extreme of not eating or vomitting because "if the calories hit then I'm not going to look good"..... So, we need to find ourselves and realize that although we are all different we are all beautiful in many ways and we are REAL! We need food to thrive, but fulfill yourselves with the good food that will help your body strive to be the best you can be!!!!!!
SMILE! Look in the mirror and smile at yourself because you ARE beautiful and a magnificant person. You're only going to grow older, and create more bad thoughts in your mind so why not start loving your body now?? Make changes if they need to happen so that you can love your body more and accept what has been given to you!
SMILE!!! Go ahead, do it now.... SMILE!!!
Our world creates a huge standard for women that everyone believes that they should follow. We fall prey to always wanting to look like that model, when sometimes genetics may not allow us to quite look like that airbrushed model--and yes, most of them are airbrushed! So, when disgust sets in, often do eating disorders from one extreme of overeating-because "I can't do it so why should I keep trying"-to the other extreme of not eating or vomitting because "if the calories hit then I'm not going to look good"..... So, we need to find ourselves and realize that although we are all different we are all beautiful in many ways and we are REAL! We need food to thrive, but fulfill yourselves with the good food that will help your body strive to be the best you can be!!!!!!
SMILE! Look in the mirror and smile at yourself because you ARE beautiful and a magnificant person. You're only going to grow older, and create more bad thoughts in your mind so why not start loving your body now?? Make changes if they need to happen so that you can love your body more and accept what has been given to you!
SMILE!!! Go ahead, do it now.... SMILE!!!
Wednesday, September 22, 2010
Portions, Portions, Portions!
As I picked up the Baltimore Sun this morning to typically file it away in recycling, I noticed the headline, "What's your Portion IQ" by Kitty Broihier screaming out the top. As I delve into the material, I realize that there could have been a little more work and detail put into it, but then again it is the front page of TASTE w/ also recipes for "Breakfast Treats" of homemade doughnuts at 291 calories PER DOUGHNUT, and sweet potato biscuts sharing the page with it (no calorie content listed but the ingredients weren't particularly awful).
Clearly, most of us struggle with the part of having a "firm control of how much we eat." I know that sometimes I do as well if i'm not measuring or weighing my food. I think that I know the correct size based on the "serving size suggestion," but sometimes even that can be misleading because you have to INTERPRET what is the best size for YOU. The article claims, "portion control yields more weight loss than changing the foods you eat or exercising more (though doing those plus paying attention to portions is best of all)." But is this true? You need to consume less calories on days that you do not exercise because if you eat more you will simply have an abundance of excess calories turning into fat. Yeah? So, obviously if you're consuming everything you normally eat but cutting the portion, this MAY NOT be enough. Many of us do need to change some of the things that we eat AND drink. One of the things that my nutritionist told me, and I also have heard time and time again (I actually just heard it on the radio yesterday--95.1 SHINE FM Broadcasted that if you drink 1 (yes, ONE!) soda a day you can gain 15 lbs. a YEAR!) is that most of the things you drink are typically wasted calories. YES, SODA! Chewing often provides your brain with the idea of satisfaction. Now, believe me, as I type this know that I certainly enjoy a smoothie and chocolate milk sometimes, but I know that I will definitely feel more satisified if I actually eat something.
One of the ideas presented is to simply order an appetizer as an entree plus a salad or soup. However, depending on the choice the calories could easily bulk up to a similar calorie content of an entree. I know that Outback (my husband's favorite place--ERGSH!) has some of the worst, and highest calorie appetizers in the restaurant business! So, yes these decisions can easily impact your calorie intake allowing further weight gain..... My typical procedure for eating out is to simply cut everything in half once it arrives and get the waiter/waitress to wrap it up in a to-go box for a second (or sometimes a third!) meal. It works every time and I feel full and satisified w/ the halved items. :)
Also, if you're eating at home, simply choose a smaller plate or bowl. Fill your plate with more vegetables so that you will fill up on those more so than too many carbs. Just little changes can make the BIG impact!
One intriguing piece of information provided is regarding movie theater popcorn. Apparently, "twenty years ago the average serving size of popcorn was five cups" with about 270 calories. Today, we can easily exceed 1,500 calories with the giant containers (sometimes maxing out at 16 cups, 16 CUPS OF POPCORN!!!!!!). Add on that additional butter, and you've basically consumed your calories for the ENTIRE day. And, you're mindlessly eating during the entire movie. Do you think you could count how many times you dig into the container until you're hitting the bottom???
These are just some things to think about with regard to portion control. Maybe you can check out the article and tell me what you think as well.
Have a great day, and think before you eat!!!! :)
Clearly, most of us struggle with the part of having a "firm control of how much we eat." I know that sometimes I do as well if i'm not measuring or weighing my food. I think that I know the correct size based on the "serving size suggestion," but sometimes even that can be misleading because you have to INTERPRET what is the best size for YOU. The article claims, "portion control yields more weight loss than changing the foods you eat or exercising more (though doing those plus paying attention to portions is best of all)." But is this true? You need to consume less calories on days that you do not exercise because if you eat more you will simply have an abundance of excess calories turning into fat. Yeah? So, obviously if you're consuming everything you normally eat but cutting the portion, this MAY NOT be enough. Many of us do need to change some of the things that we eat AND drink. One of the things that my nutritionist told me, and I also have heard time and time again (I actually just heard it on the radio yesterday--95.1 SHINE FM Broadcasted that if you drink 1 (yes, ONE!) soda a day you can gain 15 lbs. a YEAR!) is that most of the things you drink are typically wasted calories. YES, SODA! Chewing often provides your brain with the idea of satisfaction. Now, believe me, as I type this know that I certainly enjoy a smoothie and chocolate milk sometimes, but I know that I will definitely feel more satisified if I actually eat something.
One of the ideas presented is to simply order an appetizer as an entree plus a salad or soup. However, depending on the choice the calories could easily bulk up to a similar calorie content of an entree. I know that Outback (my husband's favorite place--ERGSH!) has some of the worst, and highest calorie appetizers in the restaurant business! So, yes these decisions can easily impact your calorie intake allowing further weight gain..... My typical procedure for eating out is to simply cut everything in half once it arrives and get the waiter/waitress to wrap it up in a to-go box for a second (or sometimes a third!) meal. It works every time and I feel full and satisified w/ the halved items. :)
Also, if you're eating at home, simply choose a smaller plate or bowl. Fill your plate with more vegetables so that you will fill up on those more so than too many carbs. Just little changes can make the BIG impact!
One intriguing piece of information provided is regarding movie theater popcorn. Apparently, "twenty years ago the average serving size of popcorn was five cups" with about 270 calories. Today, we can easily exceed 1,500 calories with the giant containers (sometimes maxing out at 16 cups, 16 CUPS OF POPCORN!!!!!!). Add on that additional butter, and you've basically consumed your calories for the ENTIRE day. And, you're mindlessly eating during the entire movie. Do you think you could count how many times you dig into the container until you're hitting the bottom???
These are just some things to think about with regard to portion control. Maybe you can check out the article and tell me what you think as well.
Have a great day, and think before you eat!!!! :)
Monday, September 20, 2010
Brush your teeth!
I realize it has been a long time since I've posted, but there are a lot of things in the works for Reshape with Ape. :) Stay tuned......
If you're feeling hungry, make sure you're REALLY hungry! Drink some water and see if that satisfies you, because you may just be bored or looking for something to do. If you're really hungry, choose something that will allow you to be filled after consumption, i.e., veggies, or a high fiber carb (Ezekial raisin bread is a little sweet and hits the spot nicely!), or greek yogurt, or try 85% cacao if you're looking for a sweet. Also, after you eat try brushing your teeth if you're still hungry. If you have fresh clean teeth and breath, then you might not eat again!!!
If you're feeling hungry, make sure you're REALLY hungry! Drink some water and see if that satisfies you, because you may just be bored or looking for something to do. If you're really hungry, choose something that will allow you to be filled after consumption, i.e., veggies, or a high fiber carb (Ezekial raisin bread is a little sweet and hits the spot nicely!), or greek yogurt, or try 85% cacao if you're looking for a sweet. Also, after you eat try brushing your teeth if you're still hungry. If you have fresh clean teeth and breath, then you might not eat again!!!
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