The Way To Eat

I was going through old Oprah magazines looking for images for my vision board and stumbled across this article...The Way to Eat by Dr. David Katz.

And it reinforced something I had realized a few weeks or so ago....I was just too busy last year. Working a full time job that involves some travel, teaching Zumba 3 to 4 times a week, babysitting my nephew two nights a week as his mother went to grad school, helping take my nephew and sister to school and work each day as her car broke down and she saved to buy a new one, volunteer work which really operating as a non paid part time job - that took 15 to 20 hours a week, and then life and all that entails.

To make the most of the time I really didn't have, I cut back on my workouts. I also didn't really have time to properly grocery shop and plan my meals. I ate pretty healthy alot of the time..But, I wasn't able to eat as well as I could have with a little more preparation and planning.

Taking the extra time to plan and prepare, allows me to bring in good breakfast and snack options. I generally prefer to eat yogurt, fruit, whole grain English muffin, protein shake, and/or oatmeal in the mornings. I usually get lunch in the cafe a few times a week (I can get things like grilled chicken, turkey burgers, grilled veggies, fresh fruits, and salads) and go out a few days a week (to places like panera bread or subway). But, I like to supplement lunch options with things like fruit, hummus dip & pitas, soup, or carrots/cut veggies. I also travel frequently for work so that gives me the time to shop for and put some healthy food options in my luggage.

Taking that extra time as opposed to winging it or being at the mercy of a venue/host for healthy options is one skill I learned when I was reading about weight maintenance years ago. Of course, another skill was learning on how to find healthy choices no matter the circumstance. However, I realize that the latter is best used during at various circumstances as opposed to day to day.

As, I mentioned yesterday. I am championing myself not to get too busy so that I can't do the things that take care of me....including eating healthy, preparing food, and grocery shopping! I feel so much better inside and out when I do..

How Much Exercise Is Enough?

http://www.thedietchannel.com/AskTheExpert/fitness-exercise/Exercise-and-weight-loss-maintenance-How-much-exercise-is-enough.htm

"Maintaining a lower, healthier body weight is something you can accomplish! Research suggests that overweight women who exercised at least four hours and 40 minutes per week were able to maintain a weight loss of approximately 29 pounds over one and a half years. More importantly, these individuals did not regain weight. However, individuals who exercised less than three hours and 20 minutes per week showed significant weight regain during the same 18-month period.

The 2005 Dietary Guidelines for Americans recommends 60-90 minutes per day of moderate–intensity physical activity to sustain weight loss for previously overweight people.

Moderate physical activity is roughly equivalent to physical activity that uses approximately 150 calories of energy per day, or 1,000 calories per week."

I saw this article and got to thinking. Last year, I probably spent half of the year exercising less than 3 hours and 20 minutes. I taught my Zumba classes - and that's it. I didn't do any other cardio or strength training. I was just so busy I didn't have alot of free time to do much else. Truly not an excuse - working a full time job, teaching Zumba, babysitting my nephew two nights a week as his mother went to grad school, helping take my nephew and sister to school and work each day as her car broke down and she saved to buy a new one, volunteer work which really operating as a non paid part time job - that took 15 to 20 hours a week, and then life and all that entails. It sounds good...I worked out 3 to 4 days a week...at least half of the days of the week.

I wondering if I should have been surprised to have had weight gain in 2011? The other half when I was exercising more I either saw weight loss or maintained my weight. Although, it's easier said than done...I have championed myself not to ever get so busy juggling so many things that I don't have the time to take of me - especially in terms of exercise (more thoughts about the time it takes to eat healthy in a separate post). It's about more than just weight loss or maintenance. I just feel better too!

I'm shooting to be active 5 to 6 days a week - preferably 6. Though, lately, it's been more like 5 with a couple of 2 hour sessions or twice a days. It's just a good reminder to keep it moving...

The Dilemma

I love working out here. The workouts are challenging, varied, and interesting. Here's a workout we did recently...

I started out working there during a 3 week challenge. I needed to shake up my fitness routine and a friend raved about it. I loved it. But working out there on a regular was a bit much - in terms of the commute, the price, and my schedule.


After the challenging was over, I went back back to working out as normal. But, I loved the workouts there. So, when the owner offered a special six week session for the new year...I jumped at it. But, as those weeks came to end...I still wanted to continue. So, when someone needed to get out of their contract at 2011 rates I snapped up the opportunity to fill out her last 3 months. 


Now as I finished the last 6 week session....I realize I want to continue. I know I sound wishy washy. But, I realize I really like it there. The owner offered me the opportunity to continue the contract for a few more months at the discounted price that the girl who needed to get out of her contract was out when I first signed up. It was a great deal but at the time I didn't think I wanted/needed to train once it ran out.


So, here's the dilemma - to continue to work out there or not. 


Cons: 1) It's a bit of a commute 2) It's kinda time consuming - this is kinda related to the commute but I lose about 40 minutes to an hour because I am working out there. 3) It's kinda expensive (I already have a gym membership and I wouldn't cancel it..I have cheap rates and 24 hours is country wide -- convenient when I travel). 4) $$$ - the extra money I spend on gas and classes I could be spending on other things... 


Pros: 1) I like the owner, the coaches, & many of the other members there, 2) I love the workouts, 3) It's closest I've coming to working out with a trainer without working one on one with a trainer. It's almost as if I am in a small group work out., 4) I love how strong I've become. I love the endurance I've built. I love how my body is looking., 5) The owner, the coaches, and members also pursue other healthy living pursuits and encourage you to join them...like food diaries, 5ks to 1/2 marathons, and martial arts.


So what would you do? Have you faced a similar situation? Can you really put a price on your health and happiness? 


I'm thinking that through the end of the year, I'm gonna work out there. I'm gonna ask the owner if I can still continue to train there for 6 more months at the discounted price. Hopefully, he'll say yes. 

Set Your Sights High.....

—Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Eileen Caddy

(vision board -- work in progress)

I've been wanting to work on a vision board for a little over a year...Last year, my sister made one and I loved it. And then a few months later, a coworker finished hers. Then early this year, a friend made created one. Ro is Getting Fit made one. A few weeks later another friend attended a party where the host provided everything needed to make a board...My friend ended up making two...

So, when I sat down to write my the things I wanted to accomplish for 2012, I put create a vision board on the list. A few weeks ago, I had some (much needed) time off from work and sat down to get to work on it. I decided to only use images and statements from magazines. I had a ridiculous stack of magazines I needed to read through and recycle anyway...

 Completely the board took more time than I expected. 1) I finally "read" through the backlog of magazines. 2) Selecting the images, statements, and layout took me forever. But I'm super pleased with the outcome. I decided to put it in a super nice frame (I got lucky and found some great ones 60% at Joann's Fabric's).

I broke my board into sections...Health and Fitness; Love & Family; Travel; Success - Life, Career, & Entrepreneurship; Faith & Spirituality; Giving Back/Volunteering. I actually ended up with another cuttings for two boards. So, I made another one!

I finished the last board up on Thursday! They encompass what I want and what I am working for now and in the future. 

NikeStore.com Order o776638765

After weeks of impatiently waiting for this product to finally launch, I was able to purchase a nike fuel band on Tuesday! The large size band sold out in less than 2 hours - medium size within 24. 

Last year, during my follow-up session with my dietitian, she suggested purchasing a bodybugg to really track just how many calories were associated my day to day activity - including exercise. So...I could more adequately burn calories. I researched the bugg and also the fitbit. I found them interesting but wasn't exactly sold on either one. I loved the idea but not the device. 

When black fitness blog posted about this about a month and half ago, I knew I wanted this right away! I visited the information page and watched a few more of the information videos, but I was really already sold.

 

According to UPS, it's supposed to arrive on Tuesday. I CAN'T wait!!!

Do you have a bodybugg or fitbit or nike fuel? Would you consider buying one?

Zumba-nniversary

2 years I ago, I became a licensed Zumba instructor!

I love Zumba Fitness! It's a great workout program. I discovered it about 5 years ago. I was looking for salsa lessons. Instead I found about a workout that mixed salsa, merengue, reggeaton, and other latin rythms. One class and I was hooked. 


A tall skinny white boy started the session. What's he gonna be able do - I thought? Within 15 minutes, I was dying. I barely made it through the rest of the class. I later would learn that Tony (the skinny white boy) and his wife, Jessica, the owners of the studio - were not only Zumba instructors but 12 of the original instructor specialists selected by the founder of Zumba to teach other instructors.


A few weeks later I found some classes that were closer to home. I loved the class's energy and the instructor's style. It was there in that class that I thought I would love to teach this someday. I had never wanted to teach a fitness class before...In fact, I had never taken any other aerobics class before Zumba. I really don't know what possessed me!

I continued Zumba-ing on happily as a student. The following spring my church announced that they would do a fitness program just for the ladies. I was home terribly sick. My mom signed me up and let me know the next week there was a meeting for volunteers. I was at a lost for words! 


How could you sign me up? I am not a fitness instructor! Well...she said...you want to teach Zumba. Yeah...I said...but not now. But, anywhoo, I did indeed volunteer and we created an unique program which featured a dance aerobics portion...we made up routines to beyonce, mary j. blige, and nina skye. It was a blast. I made some wonderful friendships that are ongoing today. So in the end, I thank my mom she gave me the push out of my comfort zone to give teaching a try...


I didn't start teaching until about a year 16 months ago (long story short - terrible knee injury and several months of various treatments). 


I LOVE teaching!!!! I'm so thankful for the opportunity something that I enjoy and to share that with others.
  

A Realization: The St. Paddy's Day Run

This morning I ran in the 34th annual St. Paddy's Day Run. It was the first time I running it. I had a blast. The weather was beautiful and the crowd was great (lots of fun costumes). It was supposed to rain....Thank you, Heavenly Father, for hearing my prayer for no rain and upping the ante with beautiful temps and sunshine!

The run is a 4 mile winding through a historic part of town and is hilly at parts. I ran the first mile and alternated running and walking for the next two and ran almost all of the last. I've been (slowly) working on building my mileage. For two reasons...1) After Zumba and Urban Fiit Hiit classes (and work, life, and everything in between) I have limited time. 2) I am over so cautious of a re-injury my knees. 


I think running may be the first fitness activity that I fell in love with. My father ran track in high school and college and continued to run after. He would take us to the park and track with him and encourage us to run around too. My sister and brother ran in high school. If I had attended a school with a track team, I am sure I would have too...


Instead, I would run around the neighborhood at my pace - doing my own designated routes. 


As I approached my 30th birthday, I chose 30 things to do before I turned 30. I thought about doing something physically challenging. And, so I decided to run a 1/2 marathon (13.1M). While preparing for the 1/2, I had a terrible knee injury. It took months and months to get better...including 7 months of physical therapy, 1 month of chiropractoric work, 3 months of acupuncture, and several months of no heels.


I've run/walked a few 5k and 4m races since the knee injury. And in the back of my mind, I've thought...I'll run that 13.1M someday. Lately, I'm finally feeling good and strong. A few weeks ago I was invited to do a half-marathon in July and I gave it some thought. I could run/walk it. Or, I could do some training and maybe run it all...


BUT, I started to think....my doctor and physical therapist have commented that my body shape can predispose me to knee injuries - particularly in terms of longer distance running. I love teaching Zumba and taking other types of fitness classes. Running and preparing for longer distance races takes a significant bit of time and limits my other fitness choices. I am happy to be back in heels. I am ecstatic to be pain free. I don't remember getting hurt when I did shorter runs...


These last few weeks as I prepared for the St. Paddy's Day Run - I realized that a mile is a long way to run. 4 all the more. That is physical challenging. That is an accomplishment. I don't really want to run much more than 3.1 to 4 miles. That distance allows me to reasonably participate in running with no special plans, eating plans, and shoe and clothing restraints as well as a reduced chance of injury. And, it puts me back to running like I used to when I was younger - when I ran at my own pace and my own route - just for the fun and the challenge of it.