Still trying to figure out when I am going to make Christmas cards with our new family pics...
Let's Talk Running
The last two weeks have been unbelievably busy for me and my family. This would be a perfect time to get frustrated, break good habits and feel like a failure. So that's what I did. But not anymore!!! My wonderful husband has taken all my swirling emotions and brought back some order. So I will simply pick up where I left off and work hard at the gym TO-NIGHT.
It was about this time last year that I was considering to register for my first 5K. The thought of a race terrified me. The thought of running 3.1 miles straight also terrified me.
Because you see, I am not a star athlete. I am not an authority on running or in the process training for my next marathon. I am simply an average woman who wants to push herself to whatever is next. So this post is for those who just want to get started and have some hope that they too can do something pretty amazing- no matter how big or small.
I remember my walk on the treadmill when I decided to give running a try. I think I jogged for about a minute and had to stop. It might not have even been that long. In the course of a 20 minute walk, I may have ran a combined 2 minutes. Woohoo. The next time, I tried again and might have gone a minute and a half. I remember coming home from the gym and reporting to my husband, "I ran for 4 minutes in a row tonight!"
So there is my brilliant formula for building endurance: Keep trying. Create a new challenge for yourself each time you set out. I remember the night I ran for a whole mile without stopping. It was a miracle.
Here's some ideas for creating some positive motivation:
1. Find a friend who is on your playing field. It's always good to know you are not alone and that there is someone else who shares your frustrations and joys. It also creates a little healthy competition.
2. Find a mentor that will challenge you. You don't even have to know this person, but simply follow their example. This will motivate you to go beyond your current place and do better. For me, I am blessed to have a cousin who runs marathons several times a year. I ask him all kinds of questions and he has been a great help and motivation to me. (He probably doesn't even know how much!)
3. Educate yourself. Talk to your doctor about your diet and other aspects of your fitness regimen so to train properly and avoid injury.
4. Change things up. Run outdoors, with friends, with your kids. Do some interval training or sprints. Run up steps or hills. Set new goals for yourself all the time.
5. Don't beat yourself up. We all get busy and don't put in the time we'd like. Make sure your family is before your fitness and don't feel guilty about skipping the gym to stay home and rest. I am always struggling with this, but it's so important to prioritize.
6. Sign up for a race! This will surely put a fire under you. Having a deadline is a great motivator.
Remember to always talk to your doctor if you are starting any new exercise and have fun!
Until next time!
Mindy
Ahhh, family!
Here is the latest family photo taken of my sister (7 1/2 months preggo) and her darling family!
The Fitness Plateau
Congratulations on losing those pesky pounds! Now you are ready to focus on your ideal shape. This is not the time to get complacent. Shedding the extra weight was really the easiest part. Cut back on calories and do some cardio a few times a week and the pounds will melt away. But now what? Don't go backwards!
Now it's time to look toward new goals. Don't get hung up on the numbers on the scale at this point. Once you have hit a healthy weight, it's time to focus on how you feel, how you look, not your weight.
After shedding my baby fat, I decided that I really wanted to spend some quality time in the gym and tone up. I joined an Anytime Fitness and started my routine. This particular gym has been great because it's literally open, "any time!" I can go when the kids are in bed, early in the morning. I may have even popped in there on Christmas Eve! I love it. After doing a nice routine of strength training and cardio, I started feeling the soft spots firming up. I was ready for something more.
I have never been much of an athlete. I think it's because I am not competitive at all. You want the ball? Please, take it! So I decided that I needed to find something that I could do to compete against myself. I began to run. I have severe hyperpronation (extreme flat feet), so I figured that that disqualified me from being a runner. But after getting the right shoes and pushing through, I went from running 2 minutes in a row on the treadmill to running my first 5k in March of this year!
So the moral of the story? As you move past the initial weight loss phase of your healthy life, begin to make new goals for yourself so that you do not plateau. Never be comfortable. Always try something more. This will increase your confidence, your mood and your outlook on life.
Before I close, let me remind you to not get caught up in body image to the point that you live in insecurity. Don't compare yourself to others or set unrealistic goals for yourself. God simply wants you to care for your temple and respect Him and yourself by keeping it clean and healthy. You are fearfully and wonderfully made!
Until next time,
Mindy
Spicy Red Pepper and Sausage Pasta!
I am very excited about this unique and delicious dish! It's pretty easy too!
Ingredients:
1 half package of turkey smoked sausage, sliced
2-3 cups al dente pasta (I recommend rigatoni, penne rigate)
2 Tbsp olive oil
1/4 cup chopped red pepper
1 clove pressed garlic
1/3 cup chopped onion
1/4 cup Italian bread crumbs
1 Tbsp dried parsley
2 tsp chicken bullion
1 tsp Cajun seasoning (add more if you are spice-tolerant)
Salt and pepper to taste
Directions:
Saute olive oil, peppers, garlic and onions on med heat for about 4 minutes
Add sausage and Cajun seasoning, saute another 2-3 min
Add pasta, bullion, bread crumbs, parsley, salt and pepper
Stir on low-med heat for another 5 minutes
Serve immediately
Enjoy!
Serves 4
Weight Loss After Baby
Ok, so the little bundle of joy has arrived. You have gotten settled in at home and gotten into some kind of routine. The discomfort has subsided and you are starting to feel like yourself again. But one thing is for sure - you definitely don't look like yourself again.
Depending on your body type and/or your eating habits while pregnant, you may be dealing with a lot of extra weight that was not there before you got pregnant.
Although I have never struggled with being severely overweight, I have still struggled with body image issues. (Remember, every woman has something about herself that she wants to change. So please don't think that just because I have not battled obesity that the principles of what I share are not applicable.)
After I had my first son, I was not nearly as motivated to get the extra few pounds off. But when I had my second son five years later, my idea of health and fitness had changed. I had a c-section, so my body needed to fully recover before I began any heavy exercise. (*Always ask your doctor before beginning a new exercise regimen.)
I had just gotten a new Wii Fit system so I was highly motivated to begin melting the pounds. But after many late nights eating brownie bites and sodas at 3am, I realized that the first place I had to start was with my diet. I was developing VERY bad habits that needed to be broken. I also realized, at 30 years old, that I needed to change some things - not just for weight loss, but for my overall health and my future.
In about 2 months or so, I dropped 13 lbs. of post-baby weight. My fitness regimen was nowhere near what it is these days. So how did I lose the weight? No fancy diet plans, no organic foods and no meal replacement shakes. I simply counted my calories. Being aware of what and when you eat will change everything.
The formula is as follows:
A 35 year old, 5'5" woman who weighs 160lbs would need 1730 calories a day to maintain her current weight. You may be thinking, "That's me! And I eat like, 2000 calories a day!" Wellllll, that's why you keep gaining weight, sista!
So, if you want to lose about a pound a week, you need to drop 500 calories a day from your diet. So you need about 1230 calories a day to begin to lose weight. However, if you exercise, you will need to add more calories in order to replenish energy and calories burned during workouts. Rather than breaking all that down any further, allow me to recommend one of my favorite websites for counting calories, www.livestrong.com. This site has an extensive data base of foods from both the grocery store and your favorite restaurants. Once you enter in your profile information (gender, height, weight, exercise level and desired weight loss goals), it will tell you how many calories you need and track everything you eat. You will be amazed at how much food we mindlessly pop into our mouths. You can use this site on your computer or on your iPhone!
Counting calories may seem annoying at first, but like anything else, you will get use to it. And then, eventually, you will become more educated about the food you eat and prepare. At that point, you won't need to count anymore. You will just know.
Come back again for some more practical tips on fitness and weight loss. Keep in mind, I am a certified personal trainer with AFPA, so I my advice is sound. I am here to answer any questions you may have. However, I am not a doctor. Always check with your physician in regards to your fitness regimen and your diet.
You can do it!
Mindy
News If You Want to Cruise (Part 2)
So we talked about some tips for your cruise preparation. Hopefully, that was helpful. Now let me tell you what to expect once you step on board.
If you have never cruised, the first sight of the inside of a ship is truly breathtaking. You instantly enter a new world!
After you have received your SeaPass and gotten your security clearance, taking your first photo at the pier, it's time to settle in. So here is my list of highlights for the first day on board:
- Depending on what time you arrived on the ship, you may have to wait a few minutes for your stateroom to be ready. You should have a carry-on with your essentials (medications, camera, etc.). The delivery time of your luggage is not definite, so be sure to have anything you may need during the first few hours on board.
- We often take advantage of the fountain soda beverage package. We are soda drinkers, so it's worth the $90/person to have unlimited access to fountain soda all seven days of our trip. If you are not a soda drinker, there are also water packages and juice packages for sale. Tap water, tea and lemonade are always free. If you purchase a soda package, you will receive an insulated cup that is yours to keep and refill with soda all week long.
- If your room is not ready, most people head straight to the Windjammer. This is a casual, buffet style dining room. But don't think Golden Corall when you hear the word, "buffet." All the food is wonderful and highest in quality and freshness.
- Around 1pm, your room should be ready. There you will meet your stateroom attendant. He or she will be available to you throughout your trip to answer any questions you may have and clean your room twice a day! :)
- While you wait for your luggage, you may want to drop your stuff in your room and go explore. An average stateroom is pretty small, so there's not much reason to hang around in there. Grab your camera and check out your ship!
- Depending on your departure time, you will be directed to a mandatory safety drill, usually an hour before you set sail. There you will muster in your assigned area and received instructions that are needed in case of an unlikely emergency. This is usually brief and painless. After the drill, head up to the pool deck and get ready to say, "Bon Voyage!"
I will be sure to touch on some other cruising tips soon, so check back often!
Happy sailing!
