Arizona Half Marathon

Sometimes I do things that DO NOT help me lose weight. Like eating too much, baking late at night, not writing in my food journal, and not exercising-you get the picture. And sometimes I do things that you think would help me lose weight and in fact, it does the OPPOSITE. Like running a half marathon. YEP...when I run long distances, I DO NOT LOSE WEIGHT! Apparently, from my reading, this happens to lots of women. It is frustrating. You set a goal to do something challenging and good for yourself, yet, you gain weight and look like a fattie doing it. Doesn't seem to make sense. But when you run long, you get really hungry and tend to eat more than you should. This is not the first time I have done  a half marathon- I have been running the distance since the age of 19...but not for the past 8 years. I ran 7 marathons, and numerous 1/2 marathons, for about 11 years. Then, I had kids. I gained weight. I got busy and tried losing the weight the regular way. {Thank you Weight Watchers} And it worked. BUT this time, I did something different. I lost some of the weight, but not nearly enough- and decided I needed therapy. I needed to run, long and far, and set a good goal. But the weight did not come off. In fact, some of it came back on. And even though I struggle a lot with that- every single day- I gained something else. I gained the confidence to know that I can do something I once did, even though my circumstances are different. I gained the belief in myself that everything does not have to be perfect to be good. I also gained a lot of muscle. My arms and legs are stronger than they have been in years. {Please note that gaining muscle does not make up for the 40 lbs. of extra fat I am also carrying. While muscle weighs more, it does not weigh that much more!}
Overall, I feel good. I feel strong. I feel that I can do hard things. My next goal- is to focus on my core and get stronger. I know as I do that, I will lose weight. For me, I have to lift weights to lose the weight. And that is just what I shall do.

Thanks for reading. I have a  few posts planned about running.... coming soon.

For the Love of Running

source: me- Pacific Beach, WA...and I don't know who the people are in the pic...

Just a  reminder of why I run. I love to get outside and see the beautiful world around me. There is also something about overcoming obstacles that comes out when you run- overcoming the exhaustion, the heat, the pain, the thirst, the next hill, etc. And you feel empowered, blessed, amazed, and happy about what you are able to do. I might not be as skinny as I want to be or used to be, and I might not be as fast as a runner as I used to be or want to be- BUT I can move! I can get out there,  see this beautiful amazing world, run, sometimes walk, and challenge myself.  

This Week -goals and inspiration

I started out strong. Running long and fast. Getting up early to do so. And then I fell flat on my face- well not really- but my kids started throwing up all week- even today- and so my weight loss efforts had to be put on hold. I don't know how women who have several children work out like a crazy horse all the time and every day. My goals and efforts are interrupted by the needs of my children. BUT that is O.K. with me. I am a mother first. So I may not look like how I want to look...but I will get there eventually.

THIS WEEK:
I registered for a 5K!! We'll see how it goes but I am hoping it goes well !
RECORD my food. ALL of it, not just breakfast. This means measuring.
Get to bed early and get up to workout early

And here is a little inspiration:

 no source- found on pinterest and the link was reported as spam

source: fitfabcities.com



Body PUMP from Les Mills and Beach Body..."Cause we want to Pump-YOU UP!"

In December, Les Mills came out with a home system for Body Pump. Perhaps you have heard of Body Pump or done their classes at a gym.  Let me tell you a little about it and my story with Body Pump. Once upon a time- a long time ago- I taught aerobics classes. I took the training to be a Body Pump Instructor. I never finished. Although I was like 40 lbs. lighter than I am now, I found it to be very challenging. Then I met my husband...and well the story ended with me getting married and having kids instead of continuing my aerobic teaching.....

Since I had done the training to become an instructor, I had a Body Pump CD and VHS. Yes, that is how long ago this was- they were still making VHS tapes. SO I started doing the Body Pump video in my living room. After I had my first baby, I found doing this even once a week, was helpful to my weight loss efforts.

There are two basic types of exercise one needs to shed pounds: CARDIO- you have to work hard to burn off the fat- aerobics, running, biking, walking, swimming, etc. {Of course interval training can speed this up and help even more but that is another post for another time.}

The other type is WEIGHT LIFTING- you have to work those muscles so they can burn more calories. The great thing about lifting weights, and doing resistance training, is that your body burns more calories for a lot longer afterwards, than it does after a cardio workout.

After my first baby, I taught elementary school P.E. I was doing a lot or walking and exercise all day long. When I came home, I would run, walk, or do Body Pump. The weight came off very easily. I also watched what I ate! Watching what you eat is KEY to getting results!

HERE I am 6 years later...and Beach Body teams up with Les Mills and brings us the home version of Body Pump. I had just had my 4th baby in less than 6 years. I NEEDED BODY PUMP!

So I purchased it. You can purchase it HERE. Just in case you are interested.

Here is what it includes:

You get about 7 CD's, the bar, 2 weights that are 5 lbs and two that are 10 lbs. You also get a Nutrition Guide and a few other things.

I am not getting paid a penny to share this with you.

BUT since doing Body Pump at home, I have lost inches, pounds, and gained muscle!

I still have about 30 lbs. to lose to get to my goal, but I am amazed at how much weight I can lift now. I feel so much better, stand taller, and have more energy.

Body Pump is really fun too! They have the best music, which makes working out in your living room much more enjoyable. There is a learning curve to lifting weights.  Good form is essential for results. If you have never lifted weights before, this comes with an instructional DVD- the first one of the set. It might also be helpful to find someone who knows the basics of lifting weights to show you and help you with your form.

Please know I am not a personal trainer or a nutritionist. I am just sharing things that have helped me to get some results!

Inspiration for the Week

Last week was a bummer of a week in the weight loss department. While my clothes are fitting better, my  weight is at a stand still. STRESS does not help in this department, and I have really had a little too much of that -- last week -- last month. BUT NO MORE! The crazies are not going to get me. I will win.

So each Sunday I will post a little inspiration. Here is the one for today:

AND the GOALS for the week:

KEEP my workout PLAN- I'll share that w/ you later- Stick to it.
FOOD JOURNAL- no cheating- record all bites, licks, tastes

HAVE A GREAT WEEK! More later.

My Workout Tools

There are a few things I need when I go on a good run...When I am lifting weights or doing yoga or something else, I am usually using a DVD...so I don't need these things so much.

1. My Garmin Watch & Heart Rate Monitor
I have wanted one of these gadgets for years! I finally got one for Christmas.
What I love about it is that it uses my heart rate to accurately track how many calories I am burning. It uses GPS technology to tell me how fast and how far my runs are. Then when I get home, I can upload the information to my garmin account, and see my progress. There is so much this little thing can do.  It is a handy little gadget- there is a learning curve to using it- but it is worth learning!

2. My IPOD. I had the one of the newer nano IPod's until my 2 year old broke the screen on it. So I resorted to using my old one. Who cares- all I need is my songs! My tunes. Mostly I run to popular dance type music- it really doesn't matter what you run to- as long as it motivates you! One of my favorite songs right now: Stronger-by Kelly Clarkson- a perfect running song. If I am running with a friend I don't take my Ipod but I always take it by myself. I also use it when I run intervals on my treadmill.

3. WATER- I recently read a study that was done on running. It claimed that women who ran with something cold in their hands run longer and further and lost more weight. Sounded kind of weird, but I run with a plastic water bottle in my hand all the time. I have thought of using my Camelback or getting a fuel belt, but I like to ditch my water after drinking it- so I use a plastic bottle that I can throw in a recycling bin or trash can while I am running.

4. Running Skirt- I love these. Not everyone likes to run in these- but they are cute and fun and I have been wearing them for several years. I bought most of mine at Target. There are so many on the market now- and why not look cute when you run? I think it makes you run better!

Those are just a few things I need when I run. Running takes such minimal equipment, and pays off in maximum results. That is one of the reasons I love it. As a mom of 4 boys, I don't get a lot of time to think and have a little peace. Getting up early to run, has become a reward to me- a time for me to have a little peace. Even if I get only 5 hours of sleep, I don't want to miss that run. That is how much I love it. Of course this did not happen over night. After the last baby, it took me about 2 months of setting an alarm to get up before I actually did.

So be patient with yourself! Start slow and remember it is a journey, not a destination!

10 Healthy "To Go" Snacks

Many health experts advise us to eat "mini meals" or 3 meals and 2 snacks, instead of 3 big main meals. Here is a list of a few ideas for those snacks.  These all include a little protein and should be less than 200 calories.

1. 20 almonds or 1 oz almonds (160 cal)  plus 10 baby carrots (20 cal)
2. 10 almonds or 1/2 oz. (80 cal) plus 1 TBSP dark chocolate chips (70 cal)
3. 1 cup skim milk (100 cal) plus 1/2 scoop protein powder mixed together or course (65 cal) *not all protein powders are created equal- check calories on yours*
4. 1 light string cheese or light Babybel cheese (60 cal) plus one apple or pear (80 cal)
5. 1/2 a banana or 1 apple plus 1 TBSP peanut butter
6. 1 hard boiled egg or two hard boiled egg (70 cal)  whites plus 1 orange (70 cal)
7. One protein or high fiber bar (150-190 cal) I like Luna Bars for women.
8. 1 -6 oz. cup Greek Yogurt (140 cal)
9. 10 whole wheat crackers (100 cal) plus 1 light string cheese (60 cal)
10. 1/2 cup fat free cottage cheese (100 cal) plus one cup berries (70 cal)

Salad Recipe Found HERE

What healthy snacks do you eat?

*Please note- all calorie values are approximate. Please make sure to read your labels.  I am not a nutritionist, I just read up on what to do and have been successful in losing weight, at a reasonable pace. I am just sharing things that have worked for me.

The Protein Secret

Lately, there has been a whole lot of buzz about protein. I am glad that the "diet world" finally caught onto the fact that your body must have protein to function. Lean protein is the best.
Protein is found in meats, poultry, fish, beans, dairy, soy, nuts, eggs to name a few sources.
I used to think that the more protein I ate the better. WRONG!

Here is a little secret I learned from a nutritionist: Your body can only process 30 grams of protein at once. If you consume more than that, it is stored as fat.
So if you want to lose weight, eat around 30 grams of protein per meal.
Protein keeps you fuller longer, fuels your muscles, and your body uses more energy to digest protein- which ups your metabolism.

So eat the right amount of protein everytime you eat. Don't forget to eat some complex carbs and a little of the right fat too. :) ( more on those last two later...or google it- there is a ton of info out there for you! No need to eat crap or eat poorly!) AND don't forget to drink water! Eating high amounts of protein will leave you very thirsty, and your body needs lots of water to function.