Take Care of Yourself.

In your day-to-day activities, do you think of yourself?  What do you do for yourself?  Sometimes in the midst of life, we forget to enjoy it.  I'm certainly guilty of over-committing and not leaving time for anything.  What is your favorite activity--one that you often think "I haven't done that in forever?"  Sometimes working out, reading a book, getting a spa treatment (for an amazing massage guaranteed to relax you:  http://www.balancedayre.massagetherapy.com/), or simply taking yourself to a movie is enough.  For others, it may be making a purchase that makes you smile.  Think about it and ensure that you are taking care of yourself. 

I know that I normally focus on getting your butt moving and exercise, exercise, exercise....But your mental health is also a necessity.  Exercise DOES benefit your mental health in a great way--once those endorphins get rolling you may relax or just simply feel better and want to smile!  :)  For those who still need an extrinsic motivation for exercise, perhaps mental health is another benefit you can add to the list if you're having trouble getting committed.....

For all the Moms and Dads out there.... I know that time is even more scarce for you.  Often I hear that there is only time for the kids, but there has to be "ME" time because otherwise you're no good to yourself.  I know what your thinking, "that's easy for her to say she isn't a parent," but I know a number of parents who set periods of time for Mom and the same for Dad.  Moms and Dads, how do you find time?  What is your "Me" time, and how do you make it work?

Trust me, this isn't considered being selfish.  I've been told time and time again that I need to take care of me, and I've discovered sometimes a simple activity like buying a bath bomb and reading a book in the tub is the most refreshing thing.  This not only is a guaranteed way to rejuvenate yourself, but will help you smile and have a more positive outlook on life.

I have a number of nieces and nephews, and I heard a story on the radio yesterday that touched my heart and made me think of this post. Kids surround us every day. Sometimes they just say amazing things that touch our hearts in a way that just makes you think, "Why didn't I think of that?" So, take a minute for YOU and smile like a kid, act crazy and enjoy it! 


Smile that crazy smile!!!!



Share your thoughts and ideas!  Tell us your favorite activity to do when you need to refresh and rejuvenate.

You can do this!  :)

Have a great day and smile, smile, smile!

What time is it!?! SPRING TIME!?!?




http://www.muttscomics.com/

  Well, of course it isn't Spring time just yet, but after yesterday I think we are all hoping!  Check out this scene from my favorite Mutts Comics. :) 

Fast forward to Spring, please.  It is time to start planning those outside activities to ensure that the hibernation weight comes off with the arrival of the sunny sunshine!  For those of you that stayed active throughout winter, congratulations!  Go on with your bad self!  Please share some tips as to what helped you throughout the winter, and how you were able to crawl out of your warm bed to work out.  :)

Now--on to the Spring topic.  Race schedules are up.  Lots of races all over.  Check the schedules and sign up for a race.  It gives you incentive to ensure you prepare, and also pushes you make it through to the end.  Perfect times to hang out with friends, make a weekend trip, or just to conquer something by yourself!  Just because it says it is a 5k, doesn't mean you have to run the race--jogging, walking, walking and jogging, walking and running--these are all acceptable.  I PROMISE!  

Here's one of the first opportunities for you to get some fresh air with other people (well, specifically women for this race...) who are conscious about their health.  My neighbor planned a race last year, and again this year:  Women's 5K by the Bay.  Check it out.  It is a beautiful scene and it's on April 10th so what a great way to start off the beautiful weather in beautiful Havre de Grace!  To all the Moms--there are Mother/Daughter Teams!  What a great opportunity to get your child involved and educated about their health!  I saw Moms coaching their girls last year and it truly was a special moment!  Thoroughly warmed my already warmed heart! :)

Oh---another added benefit of a race is that you get a prize--a free shirt and free food at the finish line (bananas, bagels (make sure you don't over do it), and this year at the Women's 5k by the Bay---CHOCOLATE! The ticket to all ladies' hearts. (Remember, if it is dark chocolate 72% and above--it IS good for you!!!)


For all the men, check out http://www.charmcityrun.com/ for their events, and maybe you can come along and support your beautiful chick on this day, with some lunch afterwards in historical Havre de Grace.  There are lots of guaranteed smiles on April 10th if you can make it!  You can also find the Women's 5k by the Bay on http://www.active.com/ along with many other races!  Many companies have begun to use this website in order to be green and save some trees! :)

One more thing:  with Spring comes the lovely, and long awaited sprout of the first green thing (or orange, red, etc.)  The farmers will be soon heading to the Farmer's Market.  Check out your local area, and see how you can help support local farmers, as well as your own diet.  Remember, if you choose one day of the week to cook you can have well planned meals already prepared for those nights when you're running late at work and starving when you walk in the door.  Also, here's a great series of Crock Pot oatmeal recipes that I found on So Delicious' website:  http://healthyslowcooking.com/2011/02/15/slow-cooker-creamsicle-oatmeal-orange-vanilla-goodness/  I haven't had an opportunity to try them out yet, but I have some oatmeal that I got from the health food store so I can't wait to try one of them.  Hit "Previous" or "Next" to check out the variety of recipes on here. :)   For some other healthy options, check out http://www.turtlemountain.com/ as I found some really yummy ones on there too! 

Share your stories, share your races that you are planning on signing up for, and shout from the top of the mountains that you are pledging to have a healthy heart, a healthy body, and a healthy year!!!

Have a great day, and don't forget to SMILE!!!

Is your nose the only thing running???

I wanted to share this clip from Muttscomics (http://www.muttscomics.com/).  I'm sure that this time of the year, when we are all surrounded by germs, that your exercise is bound to get held up at some point.  My last post was about setbacks, and certainly getting sick can be a setback.  If you still go full force with your workout while you are sick, you may only be spreading your germs to others and delaying your recovery time.  Each of you know your body best so you need to assess your own symptoms, but sometimes allowing your body to rest is the best medication you can give it!  You may need to simply allow your nose to be the exercise of the day..... :) 

Do not let the setback overcome you--be prepared, accept the rest, and feel refreshed and renewed when you're well enough to get back into your exercise routine!  You will prevail!  And....don't forget to SMILE!

My friend, Brian, is a holistic pharmacist and I've been under his care for a little while now.  I feel just wonderful with his recommendations for me.  There has been a recent discussion with the government regarding Vitamin D that seems to be an attempt to lead us astray..... Check out your Vitamin D intake and check out Brian's article for some great information: http://www.wellbeing247.net/CoughCold.html.  It may be worth contacting him to ensure you're getting all the nutrients you need.  In today's society, regardless of how well you eat, our food is so nutrient starved thanks to all the pesticides and such that we often need a little something extra. :)  You can contact Brian Sanderoff, P.D. at brian@wellbeing247.net.  He's well worth the visit, I promise!!!!

Feel free to post your comments on how you like to get well and feel your best!!! :)

Have a great day!!

Setbacks

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

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

'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!

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!!!