Sunday, August 30, 2015

Failed or Just Adjusted?

Sundays are my favorite run day, it is the only day of the week that I get to run outside when the sun is shining. During the week I run before my kids are up or any obligations get in my way, which means I am out and running well before the sun is shining. If my early morning run doesn't happen and the sun is shining than I am on the treadmill. Sundays are different. Sundays I love to be on the trail just as the sun is coming up. Thankfully my husband is usually willing to help make that work, although sometimes I have to give in and let him have first run of the day.

After three kids with the flu this week, my middle one starting kindergarten, the craziness of my two year old, and all of the other normal craziness that fills our lives I was looking forward to my trail time. But as I started driving up the hill towards the trail I felt my legs get heavier and heavier (I haven't even gotten out of the car yet!) and my whole body start to feel like it would rather be driving towards a comfortable bed and a nice long nap.

I got out of my car telling myself that I will feel better once I get going and off I went. I pushed and struggled for 20 minutes muttering a multitude of words I cannot repeat with my children around when I pulled up to a stop and looked around. I was miserable and just wanting to be done. With that thought in mind I decided I was done. I slowly walked back to the car and headed home.

I came home feeling like a failure, but the reality is that I wasn't a failure. I know my body. I have learned to listen to it and do what it needs. This wasn't a lazy day, this was a day where my body was begging me for rest. It needed an easy day to recover from the week. Sure, I could have pushed through and completed a miserable run. I wouldn't have come home any happier, I would have come home miserable and questioning if I should have really gone through it all.

Now I am home and back in the chaos. Perfectly content even though both bathrooms upstairs need to be mopped up after having two kids take a bath, the pile of pillows at the bottom of the stairs (also known as a soft landing spot for kids launching themselves off of the landing), and the noise is reverberating throughout the house.

Friday, August 28, 2015

Foodie Friday

My plan today was to try a new recipe out and blog on that with some nifty pictures. That plan got nixed between sick kids and a husband on day three of a 10 day cleanse. Instead I thought that I would approach Foodie Friday in a slightly different way.

Each week I teach 5-10 small group classes plus I meet one-on-one with 10-15 clients per week. With the variety of people I work with in these settings the question "what diet do you follow?" comes up often. Along with wondering what diet I follow I am also commonly asked what the best diet out there is. 
My answer, there is no best diet out there. I do not follow the Paleo crowd (even though my husband is a Crossfit coach), I am not a believer in IIFYM (if it follows your macros), I am not a vegan, instead I am just a good healthy food eater. I believe in lots and lots of fruits and veggies, very little processed treats, and I just let everything else fall into the middle. As an individual it is best for you to try out foods and diet plans in order to find what works for you. By this I do not mean what makes you drop the most weight by some crazy deadline in your head. No, what I mean, is what foods give you lasting energy and helps you feel great, what can you stick with, and what works for your lifestyle.
As you plan your meals this next week, or even as you frantically grab a snack while running out the door today, think about food that helps you feel great and that you can actually enjoy!

Wednesday, August 26, 2015

Workout Wednesday - TABATA

TABATA - one of those workouts that I love to hate. I love that I may dread walking into the gym when I know TABATA is on the agenda but I always get my groove on within the first round. I hate how weak I feel by the fourth round, even though there are still four more rounds to go. I love that I leave sweating and feeling like I got a good workout. I hate the soreness that always seems to follow the next day....who am I kidding, I love the soreness!

What is TABATA? TABATA was named after a Japanese researcher that developed this style of workout, Dr. Izumi Tabata. He spent six weeks studying a group of athletes to see if they would benefit from an interval-based training program. This workout is 20 seconds of an all-out exercise followed by 10 seconds of rest repeated eight times for a total of four minutes.
The goal of those 20 seconds is ALL-OUT for the individual. I stress that this is an individual effort, There are those that would argue that most people do not do this correctly because they do not put in enough effort. If you are out there giving it your all than you are doing and loving TABATA.

Back to the why? I always leave knowing a worked hard. I am sweating, exhausted, and feel accomplished. On top of that I know that my 45-60 min workout (including warm up and cool down) is going to keep my metabolism running on high gear for up to 24 hours.

If you haven't experienced this fantastic style of workout I encourage you to try it out. If it has been a while, well, get back to it. And if you are a regular you know what I am talking about and you are already planning your next TABATA session. Where ever you fall in that assortment get out and enjoy!

Sunday, August 23, 2015

The Numbers Game

We have all played the numbers game as we get on and off the scale on a regular basis. For some that is every day (or even multiple times a day) for others it is once a week, once a month, or when the doctor makes us at our next appointment. The game comes when we let that number effect our mood or our day.
I have spent hours explaining to clients that a half a pound one day is not enough to decide not to eat for the rest of the day, add an extra run, or even to just give up all together. Instead that half a pound may mean that you need to go to the bathroom, add some water to a dehydrated body (I realize that this sounds wrong but it is true), or even just need to remember that fluctuations happen.
As I was running today I remembered the exact run a few years ago in which I decided some numbers are much more important than others. It was after getting my body fat tested and I left the health testing center very frustrated; no, I left down right pissed off. I had been training hard for my first half iron man and felt like I was in great condition. I left that afternoon questioning if I was in great condition and what more I could be doing.
The next day I was out running on the Jordan River Trail getting in a long run. I started out still pissed off and trying to think through what I needed to change. I was doing a 20 mile run that day. As I got to about mile 15 I started to think a lot more about what I was doing at that moment. I was 15 miles into a 20 mile run. My legs felt strong. My lungs and heart felt strong. I didn't need to change anything. Instead I needed to enjoy what I could do.
Since that day I have not let a number on scale ruin my day. I do have fun with the numbers. My husband laughs at me as I weigh myself right before I pee then again after, trying to guess what the difference will be by how badly I needed to pee. But that is a whole different numbers game.

Wednesday, August 19, 2015

Workout Wednesday

It is workout Wednesday! Today we are focusing on pushups. I already hear all of the moaning echoing from throat. But I do have a why.....

Why? Pushups strengthen our core. After I had Ryker my goal was to do 50 pushups in a row. I knew it was something I could do from home and it would get that core back to functional.  Another way to think about your core is to think of it as your foundation. Absolutely needed for anything to be built upon. And pushups will help that core become your rock of a foundation.
Why? Not only do pushups work the standard chest muscles that we all think of but pushups also strengthen your shoulders, arms, and back. Pushups also help to stabilize the shoulder joint and wrist.

So do your pushups today with a smile!


Sunday, August 16, 2015

My Legs Are Tired....

"My legs are tired," (insert very whiny voice here) complains my middle child as we attempt a family walk. This phrase grates on my every nerve every time it is uttered, which is a lot. 
My husband and I are both active people who love the outdoors. We have found joy, peace, excitement, etc as we have gotten out of the house and explored the world. We want our children to experience these same things, they don't always agree.

Don't get me wrong, there are times we all get out and do things together and I cherish these moments. This summer we all ran the American Fork Steel Days race. My eight year old ran with grammie, my husband pushed the two year old, and I got to actually race the 5k. During this time Uncle Matthew hung out with the five year old. After the 5k was done the two younger kids got their turn to race in the Tot Trot. It was such a fun morning!




That was a morning that helps to balance out the other 90% of the time where I am cajoling and bribing to get all three kids moving. I found a great article that talks about how I can be helping more, not just the standard answers but some new  things to think about. Simple things like parking a little further away. We have all heard this for ourselves but I have never thought about it in context of my kids. One of the other key components that I was so grateful this article touched on was the importance of you as a parent having a hobby. I have so many moms that come in for training that have to be convinced that it is okay for them to workout or really do anything for themselves. Parents, listen up!!!! You need to have hobbies, you need to show your kids that not only is it okay for you to have hobby it is fun and enjoyable!
http://www.pediatriccenterofroundrock.com/parents-are-you-teaching-your-kids-to-be-active/

Great article to read and enjoy! Think about it and take it to heart. What can you do for your own kids? I for one am going to start parking further away from the store entrance, not get the shopping cart until I am in the store, and see how many trips to the store it takes before the whining ceases.





Sunday, August 9, 2015

How Often Do You Eat?

Growing up my mom would always call me her baby cow, I could go through a gallon of milk a day and would graze all day long. My entire life I have been a grazer, although I have cut drastically on my milk consumption. I realize some people may be asking what I mean by that, I mean who would want to waste time and have to think about eating all day long while so many others struggle to figure out what to eat three times a day?

For years the fitness industry has been telling people that they should be eating 6 small meals a day. That is key to lose weight. Right? WRONG!!!! 
In 2013, a presentation was made at an American Diabetes Association conference that discussed a study in which people with type 2 diabetes ate two meals a day lost more weight than those eating six meals a day. Both groups were given meal plans with similar nutrient content and caloric levels. 
http://www.nbcnews.com/health/two-meals-day-may-be-better-weight-loss-grazing-6C10423982  

One of the key things I took out of this article is the fact that each individual has to pick an eating plan that is realistic and that has staying power. Being healthy is not about a diet it is about lifestyle changes. If you are trying to get healthy don't do a 180 in how you have approached eating up until then, instead make a couple easy changes that fit into your lifestyle and find the best path for you.

Healthy Eating Habits for Kids - Help Your Children Develop Healthy ...

Sunday, August 2, 2015

Happy Birthday To Me!!!

Happy Birthday to me! And what a wonderful birthday it has been. 
Having a summer birthday and a husband who knows how much I love the outdoors generally leads to something wonderful outside and where we get to enjoy nature purely. This year that meant some awesome trail running along the Ridgeline Trail where you get to see many of Utah's ski resorts all at once, it was amazing.

As I ran along the trail I recognized how great it is that I have lived another year in which I got to enjoy my health and enjoy what my body can do. I got to go exploring on my own two feet; your two little feet have so many more options and neat little places to find than a four big wheels. 

 My husband and I headed out this morning with a vague idea of where we were going. We had our water, trail shoes, and each other. With those three things I knew we would have an adventure and I was sure to have a memorable day. 

The life I lead on a daily basis allows me to enjoy all that this life and this world have to offer. I eat clean (most of the time, who wants a life without a margarita or some cookie dough every once in a while?), I exercise (running being one of my core modes of exercise), and I do it all as a mom and a wife (love tends to add a lot of balance in life). This means that when my amazing husband whisks me away for a night and follows it up with some trail running I know that it is going to be fantastic and thoroughly enjoyed day!