I LOVE a good workout. For me, there's no better feeling than the sense of accomplishment that comes with knowing you just had your butt kicked. Additionally, I find that working out that way is extra motivation to make better choices with food too. After working as hard as I do, I don't want to ruin it by eating tons of junk. Plus, it's the healthy stuff that gives me more energy and helps fuel me for a better workout.
It's taken me a couple of years to really find my balance of what works for me and what I like to do. Based on my experience, I give a few pieces of advice for regular people like me who want to start a workout routine.
**ONE NOTE: Please make sure you talk to your doctor and/or a fitness professional before starting ANY fitness routine. Safety first!
1.) Start slow. When I first decided to get into the habit of working out, I tried to go full throttle and do something 5 days a week. That lasted about a week and a half. The truth is, if you don't consistently work out, that goal is not feasible right away. Your mind, your body and your schedule will turn on you VERY quickly. Instead, set a goal to workout 3 times per week for 30-40 minutes. Try that for about 2-3 weeks. As your fitness level increases, you can work out longer (start at 30 minutes, then go 45, then go an hour) and/or add days. Pretty soon, your body starts to crave that activity and it becomes much easier to prioritize your workout. My personal goal is 4 days per week for an hour or more (when I have time I will go longer). If I can, I'll do 5 days--but I don't stress about it. I commit to my four days and put in the maximum effort. Anything else is a bonus--but it takes time. Allow yourself to work up to it.
2.) Find what works for you. I love to mix it up. I do muscle endurance and muscle definition, step aerobics, cardio kickboxing, water workouts, running, the elliptical, yoga--I've even tried boxing and the occasional dance class. I usually take classes because the gym I go to has fabulous instructors and their classes push me harder than I would push myself. Plus, you get the added benefit of form cues and variety to keep you from getting bored. But remember--not every workout is for every person. I know a lot of people who LOVE Zumba, but I personally don't care for it. I feel awkward and stiff and a little silly trying to pretend I have rhythm. Conversely, my favorite format, Turbo Kick, isn't enjoyable for other friends who prefer simply running on the treadmill. The most important thing is to find what you ENJOY doing. If you don't enjoy it, you won't do it. It's that simple.
3.) Get your heart rate up. I know it's easy to take a stroll to the bus stop and count it as "exercise." But the reality is if you're looking to improve your health or lose weight, that most likely won't be enough. It's important to do something physical that makes your heart beat a little faster and break a sweat. If you DO go walking, don't stroll. Walk as fast as you can to the point where it should be a little difficult to hold a conversation (not impossible. Just tougher).
4.) Build some muscle. An important component of getting in shape is your muscle mass. The more muscle you have, the higher your metabolic rate (meaning your body naturally burns more calories when you're sitting around watching TV). And don't worry about bulking up. If you're a female lifting 3-5 pound weights, you aren't going to look like a bodybuilder. You'll just look more toned. And if you're not sure what to do, check out fitness magazines for exercises, take a class, or buy a workout dvd and a pair of weights from Target.
Thursday, February 9, 2012
Tuesday, February 7, 2012
The Most Important Meal of the Day
I'm sure everyone has heard it: one of the best things you can do for your health is to EAT BREAKFAST.
I'm a big believer in this one--I don't EVER skip breakfast. That said, I'm not a morning person by ANY means and frankly, I refuse to get up early to make something complicated or time-consuming.
I know a lot of people feel rushed in the morning and some that just aren't hungry right when they wake up. And that's fine. Figure out what works for you, but that morning meal is super important--it gets your metabolism going, gives you energy and keeps you from making bad choices later in the day when you feel desparate for food. If you don't eat before you leave the house, most of these things can easily be brought to work and eaten a little later in the morning. :)
Here's a few of ideas for healthy breakfasts that I use during the week. Some take 2 minutes in the morning, some can be prepared the night before. As a sidenote, I usually try and get some kind of healthy carb AND a protein in my breakfast choices:
1.) Hard-boiled eggs: Easy, low-calorie and nutrious! I usually make 5 of them on a Sunday night and stick them in the fridge for the week. It's an easy grab-n-go morning protein and take almost zero effort. Put eggs in a pot and add enough water to cover them. Place on the stove, uncovered, and bring to a rolling boil. Once they're boiling, remove from the heat, cover and let sit for 12-15 minutes. I drain the water and let them sit to cool for a bit before sticking them in the fridge. Eat one combined with a whole grain and/or other complex carb.
2.) Whole grain cereal with skim milk (you can't get any easier than that)
3.) Non-fat Greek yogurt and fresh fruit (look for Greek yogurts like Fage and Chobani...be careful because some of the flavored Greek yogurts can have a LOT of added sugar.
4.) Old-fashioned oatmeal: Try to avoid "instant" or "quick-cooking" oats which tend to have a lot of added sugar. Regular, old-fashioned oatmeal can be cooked in the microwave in about 1-1 1/2 minutes depending on your desired consistency. If you want a little sweetness, try adding a pinch of brown sugar. I love to mix in some raisins and sprinkle cinnamon on top. Or, if you want your protein, mix in a leveled teaspoon of all-natural, unsalted peanut butter.
5.) Steel-cut (also called Irish) oats: This is another one I make the night before--but once you do, it yields 4 servings. Just follow the package directions. In the morning, I add a splash of water and microwave for about 1 1/2 minutes. I add a leveled teaspoon of natural, unsalted peanut butter and a few raisins--DELICIOUS. A friend of mine who's husband runs triathalons informed me it's what professional triathletes eat for breakfast. Yum!
6.) Whole-wheat English muffins or whole-wheat waffles with any kind of nut (almond, soy, peanut) butter
7.) If you're REALLY lazy or don't like any of the above, opt for a protein (NOT granola) bar. Brands like Zone or Clif are my favorite--and again, make sure you read the labels. Some protein bars can have HUGE amounts of fat in them--not exactly what you're looking for.
Finally, really try to cut out the "candy bar" coffee drinks--you know what I mean. Anything with carmel, chocolate, whipped cream, etc. They tend to have loads of empty calories and sugar and just aren't worth it, even if they are "non-fat" or "skim." You'll save the calories for a real dessert later in the day and your wallet will also thank you.
Happy eating!
I'm a big believer in this one--I don't EVER skip breakfast. That said, I'm not a morning person by ANY means and frankly, I refuse to get up early to make something complicated or time-consuming.
I know a lot of people feel rushed in the morning and some that just aren't hungry right when they wake up. And that's fine. Figure out what works for you, but that morning meal is super important--it gets your metabolism going, gives you energy and keeps you from making bad choices later in the day when you feel desparate for food. If you don't eat before you leave the house, most of these things can easily be brought to work and eaten a little later in the morning. :)
Here's a few of ideas for healthy breakfasts that I use during the week. Some take 2 minutes in the morning, some can be prepared the night before. As a sidenote, I usually try and get some kind of healthy carb AND a protein in my breakfast choices:
1.) Hard-boiled eggs: Easy, low-calorie and nutrious! I usually make 5 of them on a Sunday night and stick them in the fridge for the week. It's an easy grab-n-go morning protein and take almost zero effort. Put eggs in a pot and add enough water to cover them. Place on the stove, uncovered, and bring to a rolling boil. Once they're boiling, remove from the heat, cover and let sit for 12-15 minutes. I drain the water and let them sit to cool for a bit before sticking them in the fridge. Eat one combined with a whole grain and/or other complex carb.
2.) Whole grain cereal with skim milk (you can't get any easier than that)
3.) Non-fat Greek yogurt and fresh fruit (look for Greek yogurts like Fage and Chobani...be careful because some of the flavored Greek yogurts can have a LOT of added sugar.
4.) Old-fashioned oatmeal: Try to avoid "instant" or "quick-cooking" oats which tend to have a lot of added sugar. Regular, old-fashioned oatmeal can be cooked in the microwave in about 1-1 1/2 minutes depending on your desired consistency. If you want a little sweetness, try adding a pinch of brown sugar. I love to mix in some raisins and sprinkle cinnamon on top. Or, if you want your protein, mix in a leveled teaspoon of all-natural, unsalted peanut butter.
5.) Steel-cut (also called Irish) oats: This is another one I make the night before--but once you do, it yields 4 servings. Just follow the package directions. In the morning, I add a splash of water and microwave for about 1 1/2 minutes. I add a leveled teaspoon of natural, unsalted peanut butter and a few raisins--DELICIOUS. A friend of mine who's husband runs triathalons informed me it's what professional triathletes eat for breakfast. Yum!
6.) Whole-wheat English muffins or whole-wheat waffles with any kind of nut (almond, soy, peanut) butter
7.) If you're REALLY lazy or don't like any of the above, opt for a protein (NOT granola) bar. Brands like Zone or Clif are my favorite--and again, make sure you read the labels. Some protein bars can have HUGE amounts of fat in them--not exactly what you're looking for.
Finally, really try to cut out the "candy bar" coffee drinks--you know what I mean. Anything with carmel, chocolate, whipped cream, etc. They tend to have loads of empty calories and sugar and just aren't worth it, even if they are "non-fat" or "skim." You'll save the calories for a real dessert later in the day and your wallet will also thank you.
Happy eating!
Monday, February 6, 2012
Ready and Willing
Here's the thing about being healthier: you have to be ready to commit.
Yes, we're all busy. I get it. But change can't happen unless you have discipline. A lot of the suggestions and ideas I post here are pretty simple--but they DO require some small adjustments on your end in order to make it work.
Most of my food/cooking suggestions require some advance thought and preparation. But if you're willing to take 5-10 minutes in the morning or at the end of ONE day a week, I promise you can accomplish any and/or all of these things. And for the most part, all the advanced work will save you time in the end. And I'm not just talking the talk--these are ALL things I have incorporated into my daily routine.
The exercise/fitness side of things does require some sacrifice--the only way to make time to do it is, frankly, to give up doing something else. But hopefully the suggestions I post here will help make it easier to get into the habit--and once you're used to it, I feel confident you'll start MAKING the time for a fitness routine.
The most important thing to remember is that it CAN be done--just start small and do what you can, when you can. As it becomes a habit, the adjustment doesn't need much thought.
So let's do it! :)
Yes, we're all busy. I get it. But change can't happen unless you have discipline. A lot of the suggestions and ideas I post here are pretty simple--but they DO require some small adjustments on your end in order to make it work.
Most of my food/cooking suggestions require some advance thought and preparation. But if you're willing to take 5-10 minutes in the morning or at the end of ONE day a week, I promise you can accomplish any and/or all of these things. And for the most part, all the advanced work will save you time in the end. And I'm not just talking the talk--these are ALL things I have incorporated into my daily routine.
The exercise/fitness side of things does require some sacrifice--the only way to make time to do it is, frankly, to give up doing something else. But hopefully the suggestions I post here will help make it easier to get into the habit--and once you're used to it, I feel confident you'll start MAKING the time for a fitness routine.
The most important thing to remember is that it CAN be done--just start small and do what you can, when you can. As it becomes a habit, the adjustment doesn't need much thought.
So let's do it! :)
Sunday, February 5, 2012
Welcome!
Thanks for checking out my blog!
I wanted to use this first post as a way to introduce myself and explain a little bit about what I hope this blog can mean for you.
Anyone who knows me now sees a woman in her late 20s who loves healthy food and (gasp!) actually loves going to the gym--but it wasn't always that way.
I was an athlete for most of my life--I played sports year-round right up until college and even though I loved fruits and veggies, I always ate whatever I wanted because I was young and it didn't matter. Once I hit my freshman year of college though, I stopped working out, started studying all the time and paid zero attention to my eating habits...and packed on the pounds accordingly. I didn't feel that great about myself, but at a certain point, it wasn't about physical appearance. I didn't feel good because I wasn't taking care of myself. I dropped a few lbs. that summer and slimmed down in the years following, but it's really been the last year or two that I've started focusing on overall health.
The people around me know I have an extremely busy life--I work in television which sometimes requires long hours, I have a big family with whom I'm very close, I do a bit of volunteer work for my sorority and I'm lucky enough to be friends with lots of amazing people who for some reason seem to enjoy spending time with me. Translation: I have a lot going on and every day, week and month is a balancing act to figure out how to do all the things I want to do. It's no different for most of the people I know.
The more I learn about the human body, the more I understand just how much of a gift it truly is. There are so many things I want to see and do and learn in this world--and I want to take care of my body so I can do all those things for as long as physically possible. Additionally, the confidence and security that comes with being healthy is priceless. I don't by any means have a perfect body, but I do feel comfortable in my own skin. I do the best I can with what I have and the rest just falls into place.
Because of my own personal interest in health and fitness, I've come across a number of resources that have not only helped me get to where I am now, but inspired me to surpass my own expectations. Because I'm a nerd and constantly trying to learn new things, I love to swap tips and tricks with friends and fitness professionals and I also love to share everything I learn with others. I also talk to a lot of people who WANT to make healthy choices but don't exactly know where to start.
That's why I'm saying: START HERE. I'm not a dietician or a nutritionist or a personal trainer--I'm just a regular, busy person who wants to live a healthy lifestyle. I'm hoping I can share what worked for me and hopefully help others along the way. I'll have healthy recipes, personal stories and interviews with fitness professionals. Feel free to share your own knowledge--recipes, articles, websites--anything that aides and inspires your fitness journey.
Thanks for reading!
I wanted to use this first post as a way to introduce myself and explain a little bit about what I hope this blog can mean for you.
Anyone who knows me now sees a woman in her late 20s who loves healthy food and (gasp!) actually loves going to the gym--but it wasn't always that way.
I was an athlete for most of my life--I played sports year-round right up until college and even though I loved fruits and veggies, I always ate whatever I wanted because I was young and it didn't matter. Once I hit my freshman year of college though, I stopped working out, started studying all the time and paid zero attention to my eating habits...and packed on the pounds accordingly. I didn't feel that great about myself, but at a certain point, it wasn't about physical appearance. I didn't feel good because I wasn't taking care of myself. I dropped a few lbs. that summer and slimmed down in the years following, but it's really been the last year or two that I've started focusing on overall health.
The people around me know I have an extremely busy life--I work in television which sometimes requires long hours, I have a big family with whom I'm very close, I do a bit of volunteer work for my sorority and I'm lucky enough to be friends with lots of amazing people who for some reason seem to enjoy spending time with me. Translation: I have a lot going on and every day, week and month is a balancing act to figure out how to do all the things I want to do. It's no different for most of the people I know.
The more I learn about the human body, the more I understand just how much of a gift it truly is. There are so many things I want to see and do and learn in this world--and I want to take care of my body so I can do all those things for as long as physically possible. Additionally, the confidence and security that comes with being healthy is priceless. I don't by any means have a perfect body, but I do feel comfortable in my own skin. I do the best I can with what I have and the rest just falls into place.
Because of my own personal interest in health and fitness, I've come across a number of resources that have not only helped me get to where I am now, but inspired me to surpass my own expectations. Because I'm a nerd and constantly trying to learn new things, I love to swap tips and tricks with friends and fitness professionals and I also love to share everything I learn with others. I also talk to a lot of people who WANT to make healthy choices but don't exactly know where to start.
That's why I'm saying: START HERE. I'm not a dietician or a nutritionist or a personal trainer--I'm just a regular, busy person who wants to live a healthy lifestyle. I'm hoping I can share what worked for me and hopefully help others along the way. I'll have healthy recipes, personal stories and interviews with fitness professionals. Feel free to share your own knowledge--recipes, articles, websites--anything that aides and inspires your fitness journey.
Thanks for reading!
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