Thursday, March 26, 2015

TOLT: Things I've Been Meaning to Say

It's Thursday again and I have a lot that's been floating around my mind of late, so Thank You Amanda for hosting another lively round of:

1.
Can you see that two airplanes almost collided over my backyard?! I was outside pushing my kids on the swings and saw them come so close to each other that I had to snap a photo for proof. I don't think this is normal...





2.
One thing I really love about my training program of late is how amazing my arms look to me the day after a workout. Tuesday this week I started teaching yoga for the city and had 3 classes including one at 630am and then back to back sessions that evening at 6pm and 7pm. Wednesday was my regular workout day and I ran 3.14 mi as well as doing most of my regular training routine (more about that next time). Then, this morning I did another hour of yoga teaching at 630am. I am definitely feeling STRONGER than ever! and look at those guns!


3.
Have I told you lately that my kids are totally obsessed with muffin making? I've been trying to come up with some different kinds and this was one (although it looks delicious) was a big flop at our house. Blueberry chocolate chip with brown sugar and flax seed and oatmeal too. Maybe it was just too much going on at once? Maybe cinnamon and fresh blueberries do not go well together in a muffin? Maybe fresh blueberries just aren't the ticket when it comes to muffins? Who knows what went wrong, but I do know that later this week I will share this new breakfast cookie recipe that we made up that was a big hit at all times of the day....2 dozen cookies gone in less about 36 hours!

4.
Yep, expect another book review in the next week or so. This one has me flipping pages! Click on the book to be taken to an excerpt.















5.
If you didn't read yesterday about my latest purchase, click here. I've decided to name her Agnes and that would probably upset my cousin as Agnes is her middle name, but something about this bra said Agnes to me. Also, Agnes and I went on our inaugural run yesterday and we do have some kinks to work out. She is great at securing my girls while I run, but my left arm kept going a little numb-ish, so I'm not sure if it was me, all the yoga I've been doing, or Agnes, but time will tell.





6. 
It's Bradford Pear Tree season again, so my family is living on Claritin and hope. You can read here about my previous battles with these lovely beasts.









 
7.
Alright, last one for the day as I know I'm probably the last to post to the link-up this week. I'm headed to Myrtle Beach tomorrow to teach a Personal Trainer workshop for NETA. I am taking the hubby with me and the kiddos are going to their grandparents'. So, any suggestions for what to do in MB when it's only going to be in the 50's and I will only have evenings free? We will for sure hit up the outlets and we've been to House of Blues, so any new ideas and or great places to eat would be highly welcomed. It's not likely I'll post again until I get back, so enjoy your weekend and just take each glorious day one breath at a time!

What's on your mind of late?

Wednesday, March 25, 2015

IT'S HERE!

As you may or may not remember, I have been in search of a new sports bra (Adventures in Breastfeeding Part Two; Gear for 2015; Gear for the Ladies)....and yesterday this beauty arrived at my doorstep.
I didn't save up enough money of late to purchase the bra I'd been hoping for from Title 9, but I was able to afford this dandy hot pink number from Under Armour thanks to a bonus $20 off for "crushing it" over at MapMyFitness.

So, I haven't had a chance to run in the new bra yet (that's happening later today), but there are already some things that I like and dislike about this bra. The first thing that I like about it is that it feels extremely secure. I've been wearing it around all day to get a feel for it and it fits like a new glove...but not the OJ type. It's comfortable and isn't padded. The shape of the bra cups is nice and I don't feel the zipper at all. I took the kiddos to the beach today and chased them around without second thought of what I was wearing. Plus, while it was the only color available in the clearance section, it's a rockin' color in my book. Looks great!

ON THE OTHER HAND....the cut of the bra in front of the arm pit is a little awkward. It could just be my body shape, but it's been rubbing me a little and I felt it from my first try on last night. I chose to wear the bra all day to see if it would loosen up and it doesn't seem to bother me much, but last night it felt restrictive through the shoulders. I thought that I would not be able to do yoga in this bra, but still could run comfortably enough. I also got sleepy arms in it a little this morning. Also, the zipper is not the only closure apparatus, there is also an eye hook at the top of the zipper. While this made me feel like it wasn't going to pop open, the zipper is a little tricky to zip up over a chest my size and once it was hooked, I had to reach inside to readjust.

My final complaint isn't really about the bra itself, but about the sizing. I'm glad I went with my gut and ordered the size I knew I was instead of following their sizing guidelines. I find that same problem with a lot of bra sizing guides, so I suggest using your own discretion.

I'll be taking to the streets later today for a test run and will report back in the future about how she does. Until then, I'm just enjoying the ability to feel secure and breathe!

Have you ever worn the Under Armour Protege?
Do you have difficulty finding a good sports bra?
Do you use the sizing chart when shopping or go with your gut?

*This is not a sponsored post, but if you'd like me to review your products, please email me via the "Contact Me" form to the right.*


Friday, March 20, 2015

Has Spring Sprung into Your Diet?

First, let me state that I don't use DIET like a dirty four letter word that most people abhor! Diet, to me, means your way of eating. Some people follow a dieting trend while others commit to a medically restricted diet and still others of us try to follow a "balanced diet". So the word shouldn't be as bad as many of us like to believe. (I am not a Registered Dietician and do not claim to be a nutrition professional. My degree and certifications allow me to comment on some non-medical nutrition information like that provided by the government and public health entitites. All other opinions are my own supported by research done and published by Registered Dieticians.)

Here you can read more about my opinion on diets and some of how we're eating at my house of late:

In keeping with the ideas of a balanced diet, whole food eating, and eating with the seasons, it's time to switch up the family's food choices to celebrate today being the first day of Spring! I again encourage you to read this article from IDEA Fit (even though you will have to purchase it) as it has more information than I can provide in these little snippets of blog posts. But the foods we will be focusing on this season include:
  • Sour foods - Lemons, limes, grapes, adzuki beans (don't know what these are yet) and mangoes (I have two mangoes on the counter for breakfast this morning)
  • Pungent foods - Onions, garlic, ginger, leeks, scallions, cloves, and fennel
  • Dark green cruciferious veggies - Arugula, broccoli, Brussels, cabbage, and kale
This process also suggests cooking foods lightly to help the body detox and adjust from heavier winter foods and prepare for lighter summer foods. We have abandoned some of our thick stews and creamy soups in my menu planning for the next few weeks. We're featuring some grilled paninis and more meatless dishes to lighten it all up. So, go enjoy your weekend! Get your hands in the dirt and get outside to breathe in that fresh Spring air one deep inhale at a time! Smile, because Spring has Sprung!

 What are you doing to celebrate the change of season?
Have you planted anything yet?
Have you ever eaten Adzuki beans?

Thursday, March 19, 2015

TOLT: Stress and Playlists

Did you know that music has an affect on your athletic performance?

On the role of lyrics in the music–exercise performance relationship (Sanchez et al 2013)

Both studies found that listening to music affects your psychological performance during exercise and your attitude toward how you feel. While it won't change your heart rate, nor make you workout longer, it can change the stress level associated with performing the activity. Some day I will talk with you more about how perceived stress levels influence your choice of activity and how likely you are to stick with something, but for today I want to talk about why music is so important to my performance.

Today I had three pre-cavities filled. I call them pre-cavities because my dentist described them as little holes in the deep grooves of my teeth (She said I have groovy teeth!) that would turn into cavities if they weren't filled in. She also informed me that people with groovy teeth have this problem a lot no matter how well they take care of their teeth. So, after my appointment I couldn't move part of my face. I'm not talking the normal numb feeling that you have where you can't control where your lips are going or how often you bite your tongue so hard it bleeds. I'm talking...when I smiled half of my face just didn't even move! This was more than a little disconcerting to me. I looked like a stroke patient.

That brings me to my second stress at the moment. On Tuesday night my mom called to tell me that my aunt was in emergency surgery. Two days and two surgeries later we know that she suffered from a serious stroke called a subarachnoid hemorrhage. I am still waiting to hear if her respirator has been removed today and then we wait to see what kind of damage was done. My aunt will be 51 next week (younger than both of my parents). This really hit home for me because I am so far away from my family. Things like this make me feel helpless, sad, and anxious.

When I feel this way I choose to exercise....most of the time. And when I exercise, I would really like to shut out the thoughts in my head, so I try to listen to music. Here's a sampling of what I get to listen to while I run.

Songs currently stuck in my head:
  • Children's Nursery Rhymes/Pre-school songs like the Wheels on the Bus, ABC song, and The Song that Never Ends (See way cute video here by Harlow over at MommyShorts)
  • Theme songs to children's shows my kids watch like Chuggington, Curious George, and Dinosaur Train
  • Songs my oldest son made up which is usually the same song: If you love your mama; don't forget (repeat 3x), If you love your daddy; don't forget (repeat 3x), If you love your brother; don't forget (repeat 3x) then make up whatever other things you don't want to forget

My actual playlist on Truffle Shuffle:
  • You Ought to Know - Alanis Morissette
  • Fat Lip - Sum 41
  • Danger Zone - Kenny Loggins
  • Jumpin' Jumpin' - Destiny's Child
  • Butterfly - Crazy Town
  • Send the Pain Below - Chevelle
  • Bulls on Parade - Rage Against the Machine
  • Can't Stop - RHCP
  • Hollaback Girl - Gwen Stefani
  • Come On Closer - Jem
  • Stacy's Mom - Fountains of Wayne
  • Comedown - Bush
  • My Humps - Black Eyed Peas
  • The Whole World - Outkast
  • Hey Baby - No Doubt
  • Shake It - Metro Station
  • Pump It - Black Eyed Peas
  • Give it Away - RHCP
  • Baby One More Time - Britney Spears
  • Sk8ter Boy - Avril Lavigne
  • Toxic - Britney Spears
  • R.O.C.K. in the U.S.A. - John Mellencamp
  • Satisfaction - Rolling Stones
  • She Hates Me - Puddle of Mudd
  • I Will Buy You a New Life - Everclear
  • Machinehead - Bush
  • Happy Boys and Girls - Aqua
  • All the Things She Said - Tatu (the Russian version)
  • Chop Suey! - System of a Down
  • Hand in My Pocket - Alanis Morissette
  • It's All Been Done - Barenaked Ladies
  • Turn Back Time - Aqua
  • Oops! I Did it Again - Britney Spears
  • If I had $1,000,000 - Barenaked Ladies
  • I'm a Slave 4 U - Britney Spears
  • Good Morning Sunshine - Aqua
  • Doctor Jones - Aqua
  • Coin-Operated Boy - The Dresden Dolls
  • My Oh My - Aqua
  • Everything You Want - Vertical Horizon
  • You're a God - Vertical Horizon
  • The Distance - Cake
  • All The Small Things - Blink 182
  • Life in the Fast Lane - Eagles
  • Barbie Girl - Aqua
  • Glycerine - Bush
  • Lollipop - Aqua
  • The Red - Chevelle
  • Come Out and Play - Offspring
  • What's My Age Again - Blink 182
  • Hella Good - No Doubt
  • Roses are Red - Aqua
  • Nitro - Offspring
  • Be A Man - Aqua
  • Crazy - Gnarls Barkley
  • Hey Ya! - OutKast
  • Hash Pipe - Weezer
  • Heat of the Night - Aqua
  • Stupid Girl - Garbage
I know it's a long list, but remember it's a shuffle and I never hear the same songs on each run/workout. Can you tell that I was in high school in the late 90's?

Current song I'd love to have on TS: 
Shut Up and Dance with Me - Walk the Moon

As I'm a little under the weather today and the weather is rainy, I'm going to crank the tunes and do the stairs to de-stress. It's the next day of my every 3rd day workout series, so I'm going to spend the next hour of nap time doing my exercises and letting go of somethings that are weighing me down. I hope you're all enjoying your Thursdays and Thanks to Amanda for hosting the Link Up again this week!
Until next time, breathe in the good around you and exhale your worries.


How do you de-stress?
Do you listen to music while you exercise?
What's on your play list these days?

Tuesday, March 17, 2015

I Don't Have Time and Other Excuses

I've had some ideas floating in my head lately that all seemed to come together this morning and allowed me to write this post with confidence. First thing's first....how many of you have ever used the excuse, "I don't have time to __________."? You can put almost anything in the blank, but most often the people that I work with fill it in with exercise. I usually try to combat this statement with all of the reasons that you do have time to exercise and all of the ways that you can fit it in easily to your day. Here's a great article from ACE about ways to do exactly that.
How to Be More Active during Your Workday
Don’t fall victim to sedentary environmental design and increasing sitting behavior patterns and start movin . . .





However, this time I want to take a different approach and my kids, the TODAY Show, and company helped me to better understand procrastination toward exercise.
Some of you may be natural procrastinators....I admit I even fall into that category from time to time, but according to Gretchen Rubin, some of this can be taken care of by use of the 1-minute rule. I saw her segment on the TODAY Show this morning and it reminded me of me last night. Yesterday I packed in entirely too much into my day.

After breakfast I loaded the kids up to take them to the Railroad Museum for story time and a little play time. Then we dashed to drop off some work forms at one end of town and ran through the grocery store for necessary ingredients for dinner. We booked it home and then ate the world's fastest lunch while I started on laundry and dishes. Then, we drove back toward downtown to walk with a friend (4+ miles in just over an hour) and then back home for "nap time". Only, nap time happened just for one kid. Luckily, while the other one was "picking up his room" I got a chicken in the oven and started cleaning the WHOLE REST OF MY HOUSE. See, we were having company for dinner....who'd never seen our house before. I got the whole house cleaned, a chicken roasted, side dish started, dessert started, and a shower in in less than 3 hours time. I felt like Superwoman! But, why didn't I start on it earlier or just cut something out of my day? Because I'm the kind of procrastinator that likes a challenge.

You may say, at this point, that none of this has to do with procrastinating on exercise because I did it....I exercised yesterday. Well, let's take a step back and think about my oldest son and his cleaning of his room. I did three things that helped him (aged 4) clean up his room. These can help you when deciding not to procrastinate on exercise:

1. Gave him one thing to focus on at a time. I started with the puzzles. I told him that when he was done with the puzzles to come and see me for his next assignment. If you've been following along with our Fitness Challenge for the year you will have seen that each month you have one new focus at a time. We aren't trying to overwhelm ourselves here.

2. I set a time limit on each task. Remember the 1 minute rule above? How many of you have ever babysat or had your own kids and set a timer for them to complete a task? I had a deadline for when it all had to be done (6pm), so I gave him deadlines to meet too. We even made some of the assignments a race between what he had to get done and what I had to get done.

3. There was a reward at the end. He didn't nap, but he did want a snack, so he had to finish his jobs before he could get a snack. After his room was finished he had a snack and then started on other tasks around the house to help out. The reward was going to be some tv time while I showered. Adults need rewards too. Remember that the reward should be in line with the outcome of the goal you're working on. IT DOESN'T MAKE SENSE TO REWARD YOURSELF WITH CHOCOLATE CAKE FOR LOSING WEIGHT!!!

So, here's an idea for you the next time you feel like you don't have time to exercise; pick any 10 minutes of your day and go all out like you have to. Do one group of exercises that you know and can do really well. Do them the best that you can like your life depends upon it. Focus on only one area, set the time, and reward yourself after you're done. Try making the 1 minute rule (or 10 minute rule) work for your fitness routine and see if continued practice doesn't make you crave a little more.

I promise to be back soon with another post for you about High Intensity Interval Training and how that might actually be one of the best ways to put the 1 minute rule into action. Until then, take a deep breath, it will all get done eventually!


What do you like to procrastinate on?

Monday, March 16, 2015

Big New Things Coming

I really love writing this blog despite the low readership. So, as I would really love to promote the increase in access of this site, I'm going to attempt some changes to improve your experience on this site.  What that means for the moment is that there are going to be fewer posting days this month. I will still be bringing you quality content on health,  fitness,  and yoga, as well as my real life stories as a stay at home mom. But we won't have the same schedule that has occurred over the last 4 months.  I hope that you will stick around for the new and better phase of this journey and I look forward to more interaction with you!  Also, we will still be pursuing the 2015 Fitness Challenge.

Until next time...keep taking life one breath at a time.
AL

Friday, March 13, 2015

Fast Friday: Women are Different and That's Okay!

I have worked with a wide range of clients over the last 11 years. And in that time I came to notice what a lot of women don't want to say....we are different when we train. I came across a well written post on the NASM website that summed up some of the differences that women should be aware of as we train and trainers should be aware of in working with women....
Training the Female Client: Key Considerations for Programming
By Fabio Comana, MA, MS, NASM-CPT, CES, PES; ACE CPT & HC; NSCA CSCS; ACSM HFS, CISSN, Exercise Physiologist . . .

Training the Female Client: Key Considerations for Programming



 As a female, do you train differently?