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Posts Tagged ‘fitness

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Day 15 brings me back to that day, 7 years ago, when I first decided I was done with ordering #2’s with at McDonald’s (is that still the two cheeseburger meal?); I went cold turkey on my pop intake and went grocery shopping with healthy intent. During the past several years, our household kitchen has been nutritionally cleaned up with each new piece of information I learn. Today I will apply “revamping your kitchen” to both the standard family kitchen and to the mini fridges of college students. Here are some steps Chalene recommends, I have tried, and am still trying to give yourself the healthiest options at your fingertips.

1. Get rid of the JUNK! This one is huge for me, because man, if it’s there, I am bound to eat it someday. We don’t keep candy at our house (unless we’ve been to visit my sweet Nona and bags of fun size Kit-Kats were “buy-one-get-one-free” at Kroger). Pop is nowhere to be found and we replaced it with packets of Crystal Light. Fellow students, do you really need those double-stuffed Oreos AND family size bag of chocolate-covered peanuts? How about swapping them for Cookies n’ Cream Luna bars and chocolate Shakeology and a scoop of PB2?

2. Swap junk for healthier options. I gave a few examples above of where swaps can be made; there is almost always a healthier option. Check out Eat This Not That for great alternatives to your favorite foods. The book and website are great for restaurant swaps, as well.

3. Stock up on containers to store portions. Since beginning PUSH, I started doing this with trail mix because I will eat handfuls of that stuff for a straight hour if I am not careful. I now keep the fruity, nutty crack in Ziplock snack baggies.

4. Arrange prep tools so you can find them easily. Cooking will be less daunting this way. In addition, go get your blender from the highest, furthest, most dusty cupboard and make a smoothie! Healthy and quick! College kids, make the Magic Bullet your new BFF.

5. Spring clean your fridge. Get rid of junk, old stuff, and things you never use. All the produce you will buy won’t leave room for that 2-year old bottle of Thousand Island.

6. Put individual servings of snacks at the front of your pantry. Quick, easy, and healthy.

I am a food lover, so the kitchen can be my safe-spot or my danger zone; I do my best to keep it a safe-spot.

Well after yesterday’s exhausting events I came home and at a couple helpings of sweet potato fries, a veggie burger and pudding concoction I made- not exactly pushing me in the direction of my h&f goal. I tried to offset it a bit by riding my bike to teach swim lessons this morning and lucky for me day 14 is all about not getting hung up on potential roadblocks (like cravings, exhaustions, etc.).

I am a major sweet lover, so I often find myself feeling empty without dessert. Since beginning PUSH, I have given myself two splurges. And you know what? I am finally starting to shake the self-guilting about indulging because I finally do it with a purpose and in moderation- something I hardly ever did before. Previously I was one of those “finish half a cake in one sitting” type of girl. And then I would feel gross for three days afterword. Now, I find myself in control, able to enjoy it more, and satisfied.

In other news, I chopped up TONS of veggies to keep in the fridge and lunched on a fine bowl of steamed green peppers, mushrooms, leftover tempeh, and blueberry salsa. I swear, I can make a lunch out of anything.

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Update on progress thus far:

Let me just preface this by saying I am a healthy eater—Monday-Thursday. Typically, Friday, Saturday, and Sunday nights, all bets are off. On weekend evenings you can find me with my hand in the trail mix container preparing myself for the regret I will feel the next morning. No way to spend 3/7ths of my week, right? Right. So last night I didn’t exactly adhere to my “no eating after 8pm” rule (and was rightfully called out by my boyfriend who knows my eating habits and goals for my eating habits like the back of his hand); however, my after-8 snackies of choice included a bowl of fresh berries and two gluten-free graham crackers. I woke up happy with my progress as the difference between what I consumed last night and what I consumed last Friday night was probably about 1500 calories. After my small win last night, I am ready adhere to my rule tonight.

On to day 3: choosing my PUSH goal. This is the single goal from my list of 10 crazy cool accomplishments I would like to check of in the next year that will lead me to checking off others on the list.

My Push goal (In 1st person as if I already achieved it): I have 500 subscribers to my blog.

By gaining followers I will:

  • earn money
  • establish professional relationships
  • gain credibility

More tomorrow!

 

Day 2 of PUSH, Chalene instructs readers (do-ers) to compile a list of 10 awesome, “crazy cool” goals they would like to achieve in the next year if all cards are stacked in their favor. The requirements for the list? It is to be rewritten on a weekly basis; it is to include one health goal and one financial goal; it is to be challenging; it is to be specific. 

Here is my goal list for the week:

  • Weigh under 140lbs (something I have not done in 3 years)
  • Have $3000 dollars in savings and $3000 dollars in checking
  • Establish personal relationship with at least one professor
  • earn a 3.5 cumulative GPA
  • reach 500 subscribers on blog
  • play an active role in my sorority (hold house position)
  • take a spring break
  • actively support charitable cause
  • work for IDS (IU student newspaper)
  • get something published in a magazine
  • get ACE certified (American Council on Exercise)

I will rewrite this list each week…maybe my goals will change, who knows?

We all know those running fanatics who claim that pounding the pavement is the only way to get in great shape and the ONLY exercise they enjoy doing, or the pilates princesses that turn their nose up to any workout that takes place off of their beloved mat. Not to minimize the positive effects and importance of engaging in any type of exercise even if it is just one format, but the reality remains that repeating the same workout day after day can lead to plateauing results–not to mention unbalanced muscle groups that can screechingly halt your routine with an injury. To get the best results from your workout, pair a couple of formats that compliment each other; here are some suggestions for pairs:

1. Running and pilates: Running is extremely affective for fat burning, endurance building, and mind clearing –add in some stretching and strengthening Pilates to help you utilize powerful core muscles as you run and prevent stiffness in the quads, hip flexors and hamstrings. Pilates can be done anywhere, just as running can so look up various moves on the internet and write yourself a short routine.

-Or use these moves to get you started

2. Zumba and weight training: The popular cardio/dance workout, Zumba, is offered in nearly every city in America and is a fantastic way to sweat out your stresses without realizing that you’re working out; start strength training 3 times weekly and see even more muscle definition, greater calorie burn, and overall faster results.

-some stregth training options for you

3. Cardio Fusion and Piyo: Well what a fantastic fitness buddies we have here! You caught me, plug for my own classes. But, hey, I teach these two formats because I truly believe that they are fun, affective workouts that are great not only alone, but are perfect when done back to back or both in the same week. Cardio Fusion is an hour of cardio and strength intervals set to awesome music. Interval training is how athletes get better, faster, and stronger and I strive to help my participants think of themselves as athletes, no matter what their current fitness level. PiYo is a totally innovative workout that combines the gentle toning of Pilates with the flexibility training of yoga. Put both of these formats together and you have a totally wholesome fitness regimen. If you’re in the Elkhart area check out one or both of my classes at The Music and Dance Academy in Elkhart next to Flavor Freeze. Class times are Tues/Thurs 5-6pm Cardio Fusion and 6-7pm PiYo. $5 drop-in rate or $40 for a 10-class pass.

-Check out this video of PiYo if you want to know more about it

So, day 2 is in full swing and I am feeling pretty good. If you didn’t see yesterday’s post, go back and watch it as I explain the Clean program. Enjoy my video and please please comment.

Day 2


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