It's EASY to EXCUSE our behaviors and JUSTIFY our actions by telling ourselves what we are NOT or why we cannot do something: "I am not disciplined" or "I can't do that" or "I am afraid" or "I am too busy" or "That's just not me."
STOP MAKING EXCUSES! Move FORWARD with CONFIDENCE.
"For God did not give us a spirit of timidity (of cowardice and fawning fear), but [He has given us a spirit] of power and of love and of calm and well-balanced mind and discipline and self-control." - 2 Timothy 1:7
Repeat to yourself today - over and over - I am powerful. I am full of love. I am disciplined. Make this a new HABIT.
Only four days ago I had a procedure that left me with a few stitches on the bottom of my toe. This has caused me to walk strangely on the side of my foot with my toes lifted up. Even though I have been healing well, and could put more weight on my foot, it has been hard to shake this weird walk. I have formed a new habit. See, for four days my mind has been telling me that I cannot walk normally and shouldn't put weight on my foot. As I have been healing, this is no longer true....yet, I continue to walk strangely.
Sometimes we are more capable than we think. This weak thinking, also weakens our actions and holds us back from making progress. As the verse indicates above, it isn't just in the areas of nutrition and fitness that we can have this battle between our spirit and our flesh. Have a strong mind. Remember, what you ARE!
And, remember, I am doing this and SO CAN YOU! Make it a Level 10 Day!
Tuesday, January 31, 2012
Monday, January 30, 2012
Portion Control
I have been realizing the need for portion control, but not in the way that you may think. Even some of the thinnest and fittest people today are partaking in a gluttonous MEDIA diet. If this is you, I don’t blame you. It is hard to ignore the non-stop messaging we face every day! Even those who don’t watch television or movies cannot escape the billboards, internet ads and magazines that line the grocery checkout lines.
I had a revelation about this a few months ago as I was watching a British show called, “Supersize, Superskinny” that features information on dieting and extreme eating lifestyles.
In this particular episode the “superskinny” girl looked completely normal to me. Sure, it was clear that she was not eating enough, but what she did eat was nutritious. And, yes, she could use some muscle definition, but she didn’t look emaciated or sickly. It wasn’t until later in the episode when they revealed that she was significantly underweight with a very low BMI that it hit me. Do I have a distorted view of what’s healthy and what isn’t? Am I deceived when it comes to body image? It took be aback because I have prided myself on being someone who, even when I desired change, was confident in my own skin and knew that a person is far more than their weight or size. Surely, I could spot someone who was unhealthy!
But yet, it had happened. My view of what a healthy person looks like had been distorted.
It’s not hard to pinpoint how this had happened. See, there’s new word on the street. The fashion industry has recently labeled size 6 as the new “plus-size.” With the average woman being size 12-14 there is a large disparity between what is reality and what is merely sold as reality. No wonder we are confused or discontented. We hear it repeatedly from models, and even actresses, that they get pressure to lose weight when their size 0 (or smaller!) frames begin to fit snugly into a larger size 2 or 4.
I know there are campaigns to try to change this mentality, and even some people within the industry that are taking a stand too. If I am honest, I don’t see it changing. At least not in that way. I just don’t know if facebook pages or viral videos can make enough noise to drown out the blaring message that we see and hear everywhere we go.
Yes, we should try, but I think this movement needs to take place in a different way. My call to action is for every woman AND every man to start a change in themselves. I believe that if you are angered by the portrayal and standards of women in media and fashion, then go stand in front of a mirror and look yourself in the eye and make a pact to change your thinking – THEN we may be able to make change.
As young adults, parents and grandparents, we must set an example that is so strong and so clear that the children of today and the children of tomorrow will have a much different view. To get a little Ghandi on you – we must BE the change!
We must show by word and by action that how a woman looks, does not determine her worth. You see, this issue is not merely about what is being labeled as plus-size or not. My hope is that one day every girl and every woman, from 8 to 108, can feel beautiful. She can know that she is ENOUGH. Just as she is. Her worth will not be determined by her waist size or breast size. Her worth will not be determined by her clothes or her hair or how white her teeth appear or even the length of her eyelashes! Her worth will not be based on her desirability or sexuality. She will be able to embrace her femininity, her strength. She will know that she is capable to do anything she imagines, while also knowing that having others help you doesn’t mean you are weak.
My concern here is especially for young girls. What message are we sending them? I cannot doubt that they are already feeling the pressure of this adult issue. Let’s not be deceived. Just because a little girl or a teen wears clothing that looks like an adult doesn’t mean that her young heart and young mind can handle the pressures and implications of these mixed messages.
I could probably rant on this for days, so let me wrap up my thoughts and tell you what my message IS and what it IS NOT.
My message is NOT that women need to give up makeup, hair dye, fake lashes and teeth whitener. My message is NOT that fashionable clothing is wrong. My message is NOT that all media is bad and we should not buy magazines or see movies. My message is NOT that women should hide their beauty and femininity. Also, my message is NOT that it is okay to be overweight or plus-sized as a result of being overweight.
My message IS that some of us to need have a media “detox.” My message IS that we need to empower, educate and uplift our young people. My message IS that we need to limit the amount of time and emphasis that is placed on appearance. My message IS that MEN need to take a stand too. This is not a battle that women should fight alone. Do it for your wives, your girlfriends, your mothers and your children and future children. Women, let’s start encouraging one another. Stop judging. Stop being caddy. Start recognizing each other’s character, not just the cute sweater your friend is wearing. Let’s set an example for future generations that being attractive comes just as much, if not more, from being STRONG, INTELLIGENT, HEALTHY, KIND, COMPASSIONATE, PURE, HARDWORKING and DRIVEN as it does from outward beauty.
So, my challenge today is two-fold. First, check YOUR thinking. Is it skewed from too much media or outside influence? Second, share a word of encouragement with a woman in your life.
I am doing this and SO CAN YOU! Make it a Level 10 Day!
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Sunday, January 29, 2012
Saturday, January 28, 2012
Importance of Teamwork
I made it to class! Toe surgery yesterday, gym today. It's amazing when you're committed how the excuses of the past disappear. You may think I am crazy, but I am simply focused on my goal. Besides, I saw a billboard once that read, "Brain Surgery Today, Home Tomorrow." THAT is crazy!
Anyway, today was lower body strength training. I skipped the jumping jacks and the two variations of lunges that required me to put weight on my toes. Other than that, I was able to get my workout in!
After class, Chris and I went with a friend from the gym (Hi, Jordan!) to grab breakfast. Our main purpose was to pick her brain about some plans we have for Chris' band, but in addition, we had a really great time. I have not laughed that hard in so long. You know, the type of gut laughing that makes your belly and your cheeks hurt all at the same time.
Anyway, our time together reminded me of how important teamwork is to a successful life. How often do we attribute the importance of teamwork only to special projects at work or, the obvious, sports? I believe that it is just as important, if not vital, to our EVERYDAY LIVING. Our breakfast meeting was so uplifting because we each left being encouraged to continue forward in fulfilling our individual dreams, AND recognizing how we can help each other get there.
I was also reminded yesterday of how important it is to work with and alongside others. There is something about being on a team, working together toward a common goal, that can bond you quickly. It's wild to think that three and a half months ago, I didn't know anyone who attended Farrell's. Now, some of my best friends and support are from FXB. One of these friends even sent me flowers for a "speedy recovery" after my little toe surgery. I have seen through this particular friend that friendship is more than the length of time you have known someone and more than the amount of time spent together. Friendship pushes each person to be better - through encouragement, sometimes through tough love and always through simple, selfless kindness and compassion that creates an environment where people desire to give more than they may receive.
During my first 10-week session, there were 13 people who had perfect attendance. Nearly half of those were from the 5am class that I attended. In addition to having a great coach, I believe it is the camaraderie we had that made us WANT to attend regularly, and pushed each of us to the next level. Isn't it so much easier to tackle a challenge with the help of others, or even just when someone else is doing the same thing as you?
So, if you're struggling with where or how to get started on reaching your nutrition and fitness goals. Start by
finding a buddy! I am even happy to email with you to answer questions or give encouragement. I love helping people establish goals and a plan to reach them. You can email me at level10day@gmail.com
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Anyway, today was lower body strength training. I skipped the jumping jacks and the two variations of lunges that required me to put weight on my toes. Other than that, I was able to get my workout in!
After class, Chris and I went with a friend from the gym (Hi, Jordan!) to grab breakfast. Our main purpose was to pick her brain about some plans we have for Chris' band, but in addition, we had a really great time. I have not laughed that hard in so long. You know, the type of gut laughing that makes your belly and your cheeks hurt all at the same time.
Anyway, our time together reminded me of how important teamwork is to a successful life. How often do we attribute the importance of teamwork only to special projects at work or, the obvious, sports? I believe that it is just as important, if not vital, to our EVERYDAY LIVING. Our breakfast meeting was so uplifting because we each left being encouraged to continue forward in fulfilling our individual dreams, AND recognizing how we can help each other get there.
I was also reminded yesterday of how important it is to work with and alongside others. There is something about being on a team, working together toward a common goal, that can bond you quickly. It's wild to think that three and a half months ago, I didn't know anyone who attended Farrell's. Now, some of my best friends and support are from FXB. One of these friends even sent me flowers for a "speedy recovery" after my little toe surgery. I have seen through this particular friend that friendship is more than the length of time you have known someone and more than the amount of time spent together. Friendship pushes each person to be better - through encouragement, sometimes through tough love and always through simple, selfless kindness and compassion that creates an environment where people desire to give more than they may receive.
During my first 10-week session, there were 13 people who had perfect attendance. Nearly half of those were from the 5am class that I attended. In addition to having a great coach, I believe it is the camaraderie we had that made us WANT to attend regularly, and pushed each of us to the next level. Isn't it so much easier to tackle a challenge with the help of others, or even just when someone else is doing the same thing as you?
So, if you're struggling with where or how to get started on reaching your nutrition and fitness goals. Start by
finding a buddy! I am even happy to email with you to answer questions or give encouragement. I love helping people establish goals and a plan to reach them. You can email me at level10day@gmail.com
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Friday, January 27, 2012
Fun Friday?!
Today has been an eventful day. It started with a 5am Fun Friday Workout. For those of you who are not familiar with Farrell’s eXtreme Bodyshaping. We workout six times a week – MWF are fitness kickboxing workouts and TThSa are strength training with resistance bands. On Fridays, our kickboxing workouts are slightly different from the normal workouts in which we partner with another member.
Today we did line drills. Basically, there are rows of punching bags and we go down the line executing a specific kick, punch or combination, and then we run back to the start of the line. We also do different body weight exercises in-between such as pushups, squats, etc.
Today we did line drills. Basically, there are rows of punching bags and we go down the line executing a specific kick, punch or combination, and then we run back to the start of the line. We also do different body weight exercises in-between such as pushups, squats, etc.
With the start of a new session, we haven’t done this particular type of workout in a few weeks. I was reminded today of the importance to CHANGING IT UP! I am sure you’ve heard of muscle memory. While there are many benefits to this, we get the most growth and increased fitness when we challenge our muscles with new movements.
After class I was faced with a little bit of anxiety. You see, I left class knowing that in a few hours I was going to lose part of my toe. I know that sounds weird, but I had a mole on the bottom of my fourth toe removed. Two years ago I noticed a splinter – or so I thought – on the bottom of my toe. After trying repeatedly to remove it, I soon realized that it was NOT a splinter. Over the next 2 ½ years, this “splinter” grew to the size of a pencil eraser. It was definitely suspicious looking and strange that it grew so rapidly. But...I ignored it.
You may have seen a YouTube video titled, “Dear Sixteen-year-old Me,” floating around facebook awhile back. If you haven’t seen it. Check it out HERE. It was definitely an eye opener for me. Anyone can be at risk for melanoma, but especially being blonde (naturally! – I did recently dye my hair dark) and having fair skin, it was important that I get it checked out. Sure enough – they wanted to remove it for further testing.
Today was the day. I knew it was just a minor surgery, but I was still restless knowing that someone was going to cut me! YIKES! The surgery lasted around 30 minutes and I am thankful that many people were praying for me. The worst part was getting the shot of anesthesia and the pressure I felt as he removed the mole and stitched it up. I joked with my friends that I am now a part of the stitches club!
I am now at home resting per Dr.’s orders. And, while I hope to make it to resistance band training tomorrow and next week, I know I am going to miss some kickboxing. So, my challenge today, is to do EVERYTHING you can to be healthy. Make smart choices with your foods, be active and truly LIVE AT LEVEL 10. I am only going to miss a few workouts, but I am reminded that you NEVER know what will happen in life. Be healthy and be active while you can. STOP the excuses, because you CAN do it!
I return in a few weeks to have the stitches removed (which I haven’t even seen yet!) and receive my results from the lab. I will let you know the results when received.
I am doing this and SO CAN YOU! Make it a Level 10 Day!You may have seen a YouTube video titled, “Dear Sixteen-year-old Me,” floating around facebook awhile back. If you haven’t seen it. Check it out HERE. It was definitely an eye opener for me. Anyone can be at risk for melanoma, but especially being blonde (naturally! – I did recently dye my hair dark) and having fair skin, it was important that I get it checked out. Sure enough – they wanted to remove it for further testing.
Today was the day. I knew it was just a minor surgery, but I was still restless knowing that someone was going to cut me! YIKES! The surgery lasted around 30 minutes and I am thankful that many people were praying for me. The worst part was getting the shot of anesthesia and the pressure I felt as he removed the mole and stitched it up. I joked with my friends that I am now a part of the stitches club!
I am now at home resting per Dr.’s orders. And, while I hope to make it to resistance band training tomorrow and next week, I know I am going to miss some kickboxing. So, my challenge today, is to do EVERYTHING you can to be healthy. Make smart choices with your foods, be active and truly LIVE AT LEVEL 10. I am only going to miss a few workouts, but I am reminded that you NEVER know what will happen in life. Be healthy and be active while you can. STOP the excuses, because you CAN do it!
I return in a few weeks to have the stitches removed (which I haven’t even seen yet!) and receive my results from the lab. I will let you know the results when received.
Thursday, January 26, 2012
What to Wear to Workout
Since I have "revealed" a few things through some confessions recently, I thought we'd switch it up today and talk about covering up - more specifically What to Wear to Workout.
Now, I have heard from friends, and clearly seen in others, differing opinions on what to wear to the gym. I have seen carefully coordinated color schemes, clothes that you can wear from the office to the gym, clothes that people THINK they can wear from the gym to the office (psst...yoga pants are NOT the same as black dress pants), people working out IN dress clothes, teeny tiny clothes and big baggy clothes, and I have even seen someone in wrinkly pajamas.
Ultimately, whatever you need to wear to get yourself there DO IT! Just remember, people CAN see you.
So, let's keep a few things in mind:
1. Function - When choosing your workout clothes, it is important to take into account the exercise you are doing, the level at which you are doing it and your safety. Ask yourself - am I getting the support I need to (name your exercise)? Will I be able to perform the movements and actions for this exercise? Will wearing this put me or someone else in harms way (i.e. baggy pants while biking, too dark of clothes for early/late runs, etc.) And, take it from me, those cute fashion sneakers out there, NOT the same as running shoes, even if it's a quick run. I mistakenly took some for my workouts while traveling since they took up less space. NOT SMART! So, first and foremost, keep in mind the functionality of your workout clothing to fit your chosen workout.
2. Fit - Men, this section is NOT just for women. While we have a little more to take into consideration when clothing ourselves for the gym, we want your clothes to fit you properly too! (I don't care to see your buttcrack - thank you) Anyway, the reason that fit is so vital is that your focus while working out should be on taking it to that next level, giving your best, and not on trying to keep your pants up OR your shirt down. If you have to fidget and adjust throughout your workout, the fit isn't correct. Ladies, please use a little judgement on modesty too. I have NO problem with anyone coming to the gym looking smokin' hot! You've earned it. BUT just like we don't want to see men's cracks, we don't need to see any of yours either.
3. Finese - Since when did personal style have to be limited to outside the gym? I recognize that not everyone may enjoy fashion as much as me, but EVERYONE has their own personality. You can love and embrace your individuality at the gym. I HAVE been known to wear a sparkle or two, and I am LOVING the bright colors and creative cuts that are trending now in activewear. For those of you possibly rolling your eyes at this, that is okay. I am not saying that everyone has to be that person who matches each and every article they wear to the gym. I am not even saying that you have to brush your hair (sometimes you oversleep and that's what you have to do to make it to that 5am class), BUT please, please, do not judge or look down on those people who want to look nice inside the gym as well as outside. For some people, it's not a vanity thing, but a self-respect issue. Sometimes if you look good and look like you care on the outside, it's just the thing needed to feel good on the inside.
I have loved seeing women in my class over the past few months, get new workout clothes that I KNOW make them feel more confident AND allow them to actually see the changes that have taken place. If you have great legs, sport some killer shorts. If you love your arms, go sleeveless! Check yourself out while you're lifting. Isn't that part of why you're working out in the first place?
Browse some of the sites below (or head to your nearest Target, TJMaxx or sports store)! Pick something out! I give you permission to get something new and fun - something you won't be able to wait to wear to your next workout!
www.lululemon.com
www.zobha.com
www.underarmour.com
www.zappos.com
www.nike.com
www.puma.com
www.reebok.com
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Now, I have heard from friends, and clearly seen in others, differing opinions on what to wear to the gym. I have seen carefully coordinated color schemes, clothes that you can wear from the office to the gym, clothes that people THINK they can wear from the gym to the office (psst...yoga pants are NOT the same as black dress pants), people working out IN dress clothes, teeny tiny clothes and big baggy clothes, and I have even seen someone in wrinkly pajamas.
Ultimately, whatever you need to wear to get yourself there DO IT! Just remember, people CAN see you.
So, let's keep a few things in mind:
1. Function - When choosing your workout clothes, it is important to take into account the exercise you are doing, the level at which you are doing it and your safety. Ask yourself - am I getting the support I need to (name your exercise)? Will I be able to perform the movements and actions for this exercise? Will wearing this put me or someone else in harms way (i.e. baggy pants while biking, too dark of clothes for early/late runs, etc.) And, take it from me, those cute fashion sneakers out there, NOT the same as running shoes, even if it's a quick run. I mistakenly took some for my workouts while traveling since they took up less space. NOT SMART! So, first and foremost, keep in mind the functionality of your workout clothing to fit your chosen workout.
2. Fit - Men, this section is NOT just for women. While we have a little more to take into consideration when clothing ourselves for the gym, we want your clothes to fit you properly too! (I don't care to see your buttcrack - thank you) Anyway, the reason that fit is so vital is that your focus while working out should be on taking it to that next level, giving your best, and not on trying to keep your pants up OR your shirt down. If you have to fidget and adjust throughout your workout, the fit isn't correct. Ladies, please use a little judgement on modesty too. I have NO problem with anyone coming to the gym looking smokin' hot! You've earned it. BUT just like we don't want to see men's cracks, we don't need to see any of yours either.
3. Finese - Since when did personal style have to be limited to outside the gym? I recognize that not everyone may enjoy fashion as much as me, but EVERYONE has their own personality. You can love and embrace your individuality at the gym. I HAVE been known to wear a sparkle or two, and I am LOVING the bright colors and creative cuts that are trending now in activewear. For those of you possibly rolling your eyes at this, that is okay. I am not saying that everyone has to be that person who matches each and every article they wear to the gym. I am not even saying that you have to brush your hair (sometimes you oversleep and that's what you have to do to make it to that 5am class), BUT please, please, do not judge or look down on those people who want to look nice inside the gym as well as outside. For some people, it's not a vanity thing, but a self-respect issue. Sometimes if you look good and look like you care on the outside, it's just the thing needed to feel good on the inside.
I have loved seeing women in my class over the past few months, get new workout clothes that I KNOW make them feel more confident AND allow them to actually see the changes that have taken place. If you have great legs, sport some killer shorts. If you love your arms, go sleeveless! Check yourself out while you're lifting. Isn't that part of why you're working out in the first place?
Browse some of the sites below (or head to your nearest Target, TJMaxx or sports store)! Pick something out! I give you permission to get something new and fun - something you won't be able to wait to wear to your next workout!
www.lululemon.com
www.zobha.com
www.underarmour.com
www.zappos.com
www.nike.com
www.puma.com
www.reebok.com
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Wednesday, January 25, 2012
Wise Words Wednesday
"Our happiness is greatest when we contribute most to the happiness of others." -Harriet Shepard
Tuesday, January 24, 2012
Building a Healthy Family
Some days it's just nice to be alone in the car. You can listen to the music you want to and sing as loudly as you desire. Your only worry is getting caught jammin' at a stoplight...and even then, who really cares if someone sees you having a good time, right?! It's also a great time to think and reflect.
Yesterday was one of those days for me. I was driving home after teaching one of the evening kickboxing classes and relished in the chance to be alone for a little bit. You may recall from my previous post that the last time I lead class, I didn't feel so great afterward. But, yesterday, was awesome! I felt like I finally got my groove and the confidence needed to lead a successful class.
I felt accomplished and was able to fully acknowledge the lifestyle changes that I have made. I felt a deep sense of gratitude for the many family and friends around me who have aided in this journey - particularly my husband, Chris. While he has always encouraged my efforts, it has been different to have him side-by-side with me in this program.
Did you know that men in particular need this "shoulder to shoulder" time with their wives? Meaning, they desire times when their wife is next to them, not necessarily talking (probably NOT talking), but just enjoying a shared activity that he enjoys. And, men, women like this too!
The other thought I had on the way home was how glad I am that MY THINKING has changed. A few years ago, I was following a similar meal plan to the one that FXB promotes, in addition to cardio and strength training exercises with a personal trainer. One day I was coming home from the gym and decided to pickup breakfast for Chris. Now, he has always been an athlete, is in excellent health, and certainly has no weight or body fat issues. Even when he may indulge, there is seemingly no effect on him. (Unfair, I know). So, he should be able to eat what he wants, right? Why should he follow what I am doing when he doesn't need to lose weight? So, this particular day, I picked him up (here's another confession)..... a sausage biscuit.
It was that day that it hit me - How can I strive to live a healthy lifestyle, and serve THAT to my husband? Literally, I felt like I was taking him poison. Sadly, I know I am not alone. I hear it all the time from individuals that they are making two meals - one for them, and one for their spouse OR one for the adults and another for the children. Why do we think that this is okay just because our spouse or children may be in good shape?
Now, I am not looking to reprimand anyone or as you to be a drill sergeant, but I do hope that my story in this area can help encourage someone else to change their thinking too. Yes - you may have a spouse that isn't willing to eat healthy or children who are picky, but isn't it worth it to try? Maybe your spouse just needs a little education on nutrition and help finding good options. As for your children, you ARE the parent so get a little creative and TEACH THEM how to like healthy foods.
When I was a child we had a "no, thank you" helping rule. If we were served a new dish whether at home, a friend's or out to eat, we HAD to eat one small serving of that dish (approximately 2-4 bites), no questions asked. Once we ate that full serving we could then say, "no, thank you," anytime we didn't want to eat that dish. Guess what? My sister and I are not picky eaters. We have always been adventurous and learned early on that even if something looks funny or smells funny, we might just like it! I am thankful that my parents helped foster that thinking in me, and to this day, I have only eaten meatloaf once in my life!
So, my challenge to you, if you don't do this already is to incorporate your loved ones into your healthy lifestyle. If you are in the process of transforming, NOW is the perfect time to get them on-board with you. If you've been following a proper nutrition and exercise regiment for awhile, then NOW is also the perfect time to get them on-board. No excuses.
What we see on the outside is only one portion of a person's overall health. Don't be deceived into thinking that you, or your family, is healthy just because there's an appearance of health. We are all in this together!
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Yesterday was one of those days for me. I was driving home after teaching one of the evening kickboxing classes and relished in the chance to be alone for a little bit. You may recall from my previous post that the last time I lead class, I didn't feel so great afterward. But, yesterday, was awesome! I felt like I finally got my groove and the confidence needed to lead a successful class.
I felt accomplished and was able to fully acknowledge the lifestyle changes that I have made. I felt a deep sense of gratitude for the many family and friends around me who have aided in this journey - particularly my husband, Chris. While he has always encouraged my efforts, it has been different to have him side-by-side with me in this program.
Did you know that men in particular need this "shoulder to shoulder" time with their wives? Meaning, they desire times when their wife is next to them, not necessarily talking (probably NOT talking), but just enjoying a shared activity that he enjoys. And, men, women like this too!
The other thought I had on the way home was how glad I am that MY THINKING has changed. A few years ago, I was following a similar meal plan to the one that FXB promotes, in addition to cardio and strength training exercises with a personal trainer. One day I was coming home from the gym and decided to pickup breakfast for Chris. Now, he has always been an athlete, is in excellent health, and certainly has no weight or body fat issues. Even when he may indulge, there is seemingly no effect on him. (Unfair, I know). So, he should be able to eat what he wants, right? Why should he follow what I am doing when he doesn't need to lose weight? So, this particular day, I picked him up (here's another confession)..... a sausage biscuit.
It was that day that it hit me - How can I strive to live a healthy lifestyle, and serve THAT to my husband? Literally, I felt like I was taking him poison. Sadly, I know I am not alone. I hear it all the time from individuals that they are making two meals - one for them, and one for their spouse OR one for the adults and another for the children. Why do we think that this is okay just because our spouse or children may be in good shape?
Now, I am not looking to reprimand anyone or as you to be a drill sergeant, but I do hope that my story in this area can help encourage someone else to change their thinking too. Yes - you may have a spouse that isn't willing to eat healthy or children who are picky, but isn't it worth it to try? Maybe your spouse just needs a little education on nutrition and help finding good options. As for your children, you ARE the parent so get a little creative and TEACH THEM how to like healthy foods.
When I was a child we had a "no, thank you" helping rule. If we were served a new dish whether at home, a friend's or out to eat, we HAD to eat one small serving of that dish (approximately 2-4 bites), no questions asked. Once we ate that full serving we could then say, "no, thank you," anytime we didn't want to eat that dish. Guess what? My sister and I are not picky eaters. We have always been adventurous and learned early on that even if something looks funny or smells funny, we might just like it! I am thankful that my parents helped foster that thinking in me, and to this day, I have only eaten meatloaf once in my life!
So, my challenge to you, if you don't do this already is to incorporate your loved ones into your healthy lifestyle. If you are in the process of transforming, NOW is the perfect time to get them on-board with you. If you've been following a proper nutrition and exercise regiment for awhile, then NOW is also the perfect time to get them on-board. No excuses.
What we see on the outside is only one portion of a person's overall health. Don't be deceived into thinking that you, or your family, is healthy just because there's an appearance of health. We are all in this together!
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Monday, January 23, 2012
Evaluation
Monday – Day One, Week Three! Here’s where things start getting real good. I love to feel the intensity of the workouts increasing. I remember in my first session at FXB that this is when I discovered that I didn’t know prior to this what REAL sweating was like. This session it’s neat to see the new members getting their rhythm, coordination and technique down – AND I see myself continue to improve too. It’s fun and exciting and encouraging when you see yourself making change.
I think it is good when you’re making change in your life – whether with your health, or your career, or spiritually, or in relationships – to take a moment to look for and acknowledge the change you’ve made. Journaling is something that can help in this area. No, this doesn’t mean that you have to pour out your emotions in a “Dear Diary” moment, but it IS important to first write down your goals, and THEN go back and evaluate your progress. The magic isn’t just in writing down your goal (although that’s the first step), but rather in your evaluation because THIS is where you can adjust, change or continue what you’re doing.
I have found that doing this also helps to keep focused on the end goal even when things are going well. You see, it can be REALLY easy to rest on your laurels when things are going well, and you’re feeling good. Now, hear my heart, I am NOT saying that you shouldn’t celebrate your successes. Please do! BUT keep the intensity in what you’re doing. Specifically in the area of body transformation – you MUST continue meal planning and being prepared, you MUST continue to journal your foods (and be exact!) and you MUST continue to measure your foods. Notice, I am focusing on a lot on foods – because it is 80% of your body transformation.
I have found that doing this also helps to keep focused on the end goal even when things are going well. You see, it can be REALLY easy to rest on your laurels when things are going well, and you’re feeling good. Now, hear my heart, I am NOT saying that you shouldn’t celebrate your successes. Please do! BUT keep the intensity in what you’re doing. Specifically in the area of body transformation – you MUST continue meal planning and being prepared, you MUST continue to journal your foods (and be exact!) and you MUST continue to measure your foods. Notice, I am focusing on a lot on foods – because it is 80% of your body transformation.
I know that in some areas of my transformation that I am further than I thought I would be, but in others I am a little behind. So, take some time RIGHT NOW, or at least before you go to bed to do a quick evaluation of your progress and adjust as needed.
So, let’s keep our focus and keep working hard! Living each day to the fullest is how you Live at Level 10! So, I am doing this and SO CAN YOU! Make it a Level 10 Day!
So, let’s keep our focus and keep working hard! Living each day to the fullest is how you Live at Level 10! So, I am doing this and SO CAN YOU! Make it a Level 10 Day!
Sunday, January 22, 2012
Who Needs Sleep?
I'm back! I recognize that I have been MIA the past two days. I apologize for missing your 'daily' dose, and promise that will only rarely happen, if ever, again.
I just needed a little R & R because I have felt exhausted!! I am not certain as to why I have been so tired as my schedule hasn't veered much from my normal routine. I did have a few late nights as I have been reading The Hunger Games (which if you like to read, I would recommend these books). Usually I stick to non-fiction (yes, I am strange), but it's been a nice change of pace to read something new.
So given my recent circumstances, I think I should talk a little more about sleep.
I have not been one to sleep much, and I know it has taken a toll at times. I have the predicament of being a night owl, but also hate sleeping the day away. Yes, yes, we all know about the recommended 8 hours of sleep a night, but does it really effect us if we get less?
I know that when I am sleep deprived it is much easier to eat more and much harder to say no to unhealthy foods. I always thought this was just a lack of will power, but there is more to it. Here's what I found on the subject from Michael Breus, PhD, the clinical director of the sleep division at Arrowhead Health:
On top of that double-whammy, our metabolism slows as well when we are sleep-deprived.
So, with all this in mind, I plan to get more sleep because I have some goals to meet and a body to transform! Right now, I am in "sleep debt." I average 5.5 hours of sleep a night. From what I have read, that can be detrimental to weight loss.
Here are a few tips from the National Sleep Foundation that I found on how to get more and better sleep (and my thoughts on the areas on which I can improve!):
1. Maintain a regular bed and wake time schedule including weekends. For someone like me who goes to bed much later than necessary to fit in my 7.5-8 hours before getting up at 4:30 each day to workout, this needs to be adjusted. I plan to start going to bed 15-30 minutes earlier than usual and gradually increasing that time until I am established in a NEW "regular bedtime."
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. After washing up from the day, I like to use a Johnson and Johnson Stress Relieving Lavender and Chamomile Lotion on my hands and feet before bed. Ladies, this is awesome! It smells so good and truly has a calming effect. In addition, I like to read before bed. The part of my routine that I must change is checking my smart phone. The light on electronic devices can actually be stimulating and disrupt your nighttime routine.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillows. If we are going to spend 1/3 of our lives in bed, we might as well be comfortable, right!? We actually just got new bedding and pillows just before Christmas and every night I am so thankful for the comfort of our bed.
5. Use your bedroom only for sleep.
6. Finish eating at least 2-3 hours before your regular bedtime.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
10. Avoid alcohol close to bedtime.
I would love your thoughts and sleep tips too! Feel free to comment below to share.
So, tonight, I wish you sweet dreams and a good night's rest. I am doing this and SO CAN YOU! Make it a Level 10 Day (and Night)!
Thursday, January 19, 2012
Brawn AND Brains?!
Now normally, I am the kind of person that likes to workout in the morning. I like it because no matter what may pop up throughout the day, my workout won't get pushed aside or interrupted. I also like it because I can sweat, shower and be ready for the day. I HATE drying my hair so I do not want to do that more than once in a day. Plus, I can honestly say that I have NEVER left a workout feeling worse than when I went in. Sure, I may leave sweaty and having given everything I could give, but even then, I am more energized, more determined, sharper and, certainly, glad I did it. At FXB, I am in the 5am class, but today I am leading the 6:30pm class.
Along with not getting as much sleep as I should, I have felt a little tired and sluggish today. I guess you can say that working out is my coffee! (although, I love a good cup of coffee, so don't be fooled into thinking I do not partake most days in a cup. If you're the same, remember, 2 extra glasses of water to rehydrate!)
So, this has me thinking. I KNOW that exercise benefits our bodies as well as our brains, but just how significant is it? Here is some of what I found:
"Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning," says Harvard Medical School psychiatrist John Ratey, author of the book, Spark: The Revolutionary New Science of Exercise and the Brain. "Even 10 minutes of activity changes your brain."
In some of my online perusing, I even found one study (from the University of California) that indicated the harm that stress can cause on a cellular level can actually be reversed through exercise. *Read: LESS WRINKLES and better memory as you age
So, I guess it isn't strange that I can feel so good after working out. Hmmm...maybe our schools SHOULDN'T cut P.E. after all?! (I suppose that is a different post all in itself!)
Remember, I am doing this and SO CAN YOU! Make it a Level 10 Day!
Wednesday, January 18, 2012
Kicking Butt and Taking Names
Had a great kickboxing workout today, and was even complimented by our resident chiropractor/black belt on my upper cuts (which just happen to be my favorite punch! awesome!).
On the way home, I asked my husband what I should write about today and he said, "Kicking butt and taking names."
So, that is what I am bringing you!! Check out this video, give this full-body exercise a try and then you WILL be kicking butt and taking names in no time. I tried a few already and plan to do some more tonight. YOU should try them too, and comment to let me know what you think.
So, I bring you push-ups on steroids (or if you're Nike, they are plank butt pushups).
Have fun! I am doing this and SO CAN YOU! Make it a Level 10 day!
On the way home, I asked my husband what I should write about today and he said, "Kicking butt and taking names."
So, that is what I am bringing you!! Check out this video, give this full-body exercise a try and then you WILL be kicking butt and taking names in no time. I tried a few already and plan to do some more tonight. YOU should try them too, and comment to let me know what you think.
So, I bring you push-ups on steroids (or if you're Nike, they are plank butt pushups).
Have fun! I am doing this and SO CAN YOU! Make it a Level 10 day!
Tuesday, January 17, 2012
Get Your Game Face On
When I first joined Farrell's eXtreme Bodyshaping, my sister-in-law joined with me. Several days ago, she commented that she was behind me once during a line drill and that I looked like I was thinking of someone in particular when I was hitting and kicking the bag.
So, was I thinking of someone particular? No. BUT I, most definitely, was focused and thinking about every kick and every punch. I was thinking about my form and technique. I was thinking about the changes I will see in my body, and I was thinking about getting stronger. I admit that sometimes if I am feeling tired or find that I am struggling in a workout, I will audibly encourage myself. Maybe that makes me a little crazy, but, hey, it works.
Our minds are very powerful, so watch what you say to yourself. Years ago, I used to say things like, "I am not a runner." Well, you know what? As long as I said that, I was right. BUT as soon as I stopped accepting that notion, I became open to the idea of running, and soon was running....regularly.....AND even enjoying it! So, what lies or excuses or negative things are you telling yourself?
I have found that when I change how I think about myself through positive thinking that I can develop the mental toughness needed to grow, progress and overcome challenges. Yes, some people may be more predisposed to being physically fit or athletic, but I believe that those who are truly successful are simply those who chose to be committed to their fitness goals and had the mental toughness to see it through especially when it was hard.
Mental toughness, according to David Yukelson, Ph.D., of Penn State University, includes the following:
So, next time you're working out and you feel frustrated or tired, I double-dog dare you to say something like, "You CAN do this" or "Keep going!" or whatever else you may say to someone else, but this time say it to yourself! (and who cares you might hear you?!)
I am doing this and SO CAN YOU! Make it a Level 10 Day!
So, was I thinking of someone particular? No. BUT I, most definitely, was focused and thinking about every kick and every punch. I was thinking about my form and technique. I was thinking about the changes I will see in my body, and I was thinking about getting stronger. I admit that sometimes if I am feeling tired or find that I am struggling in a workout, I will audibly encourage myself. Maybe that makes me a little crazy, but, hey, it works.
Our minds are very powerful, so watch what you say to yourself. Years ago, I used to say things like, "I am not a runner." Well, you know what? As long as I said that, I was right. BUT as soon as I stopped accepting that notion, I became open to the idea of running, and soon was running....regularly.....AND even enjoying it! So, what lies or excuses or negative things are you telling yourself?
I have found that when I change how I think about myself through positive thinking that I can develop the mental toughness needed to grow, progress and overcome challenges. Yes, some people may be more predisposed to being physically fit or athletic, but I believe that those who are truly successful are simply those who chose to be committed to their fitness goals and had the mental toughness to see it through especially when it was hard.
Mental toughness, according to David Yukelson, Ph.D., of Penn State University, includes the following:
- Self-belief
- Motivation
- Focus
- Composure/Handling Pressure
So, next time you're working out and you feel frustrated or tired, I double-dog dare you to say something like, "You CAN do this" or "Keep going!" or whatever else you may say to someone else, but this time say it to yourself! (and who cares you might hear you?!)
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Monday, January 16, 2012
Someone is Watching - Be Their Hero.
Hero noun a man/woman of distinguished courage or ability, admired for his brave deeds and noble qualities.
We all have heroes. Today, we celebrate Martin Luther King Jr. and there are many other days throughout the year that we celebrate amazing men and women who followed their visions, passions and beliefs. Some saw those visions come to fruition, and others were the catalyst to change that lead to their ultimate legacy.
Now, I do admire many well-known men and women, but for me, most of my heroes are ordinary, everyday people. One of my heroes is a woman whom I have never met, nor do I know her name, but I will never forget the example she set for me.
The summer before my senior year of high school, I would frequent a small gym with my cousin. Often when we would go, there was another woman there who would be lifting weights while we would stick to the cardio machines. I remember being so impressed with her. You see, she was probably in her late 70s or early 80s, and she was lifting well beyond most of the other women there. It was, and still is, such an inspiration to me. She was STRONG and that was so beautiful to me. I wish now that I had introduced myself to her, because I am sure I could have learned a lot from her.
Level 10 Day is all about making the most of each day you are given, and using your gifts to the best of your ability. That woman in the gym was doing just that. She'll never know the impact it had on me to see her example. YOU may never know the impact you have in your daily actions, but trust me someone is watching and taking note.
Be that example. Make it a Level 10 Day!
We all have heroes. Today, we celebrate Martin Luther King Jr. and there are many other days throughout the year that we celebrate amazing men and women who followed their visions, passions and beliefs. Some saw those visions come to fruition, and others were the catalyst to change that lead to their ultimate legacy.
Now, I do admire many well-known men and women, but for me, most of my heroes are ordinary, everyday people. One of my heroes is a woman whom I have never met, nor do I know her name, but I will never forget the example she set for me.
The summer before my senior year of high school, I would frequent a small gym with my cousin. Often when we would go, there was another woman there who would be lifting weights while we would stick to the cardio machines. I remember being so impressed with her. You see, she was probably in her late 70s or early 80s, and she was lifting well beyond most of the other women there. It was, and still is, such an inspiration to me. She was STRONG and that was so beautiful to me. I wish now that I had introduced myself to her, because I am sure I could have learned a lot from her.
Level 10 Day is all about making the most of each day you are given, and using your gifts to the best of your ability. That woman in the gym was doing just that. She'll never know the impact it had on me to see her example. YOU may never know the impact you have in your daily actions, but trust me someone is watching and taking note.
Be that example. Make it a Level 10 Day!
Sunday, January 15, 2012
Take a Walk in the Woods
I recognize that my post today is coming to you a little late in the day. Truthfully, it is because I have been out enjoying time with friends and family. My husband and I spent the evening with some friends who live near a local winery. After arriving to their house, we took a pre-dinner walk through the vineyard. Now sometimes I can be admittedly cynical about the scenery of the Midwest. We don't have mountains or beaches or canyons and the land is relatively flat. If you like corn fields, we DO have those. BUT, tonight, wow! What beauty! It was so peaceful to walk through this winter wonderland with a beautiful sunset ahead. It reminded me of being a kid and spending the whole day playing in the snow with no worries or cares. Perhaps, we need to do that more as adults. I know I do not regret taking that time today to get a little snowy and wet, to get a little cold and to go on an adventure. Sure, there are things I could have been doing at home like laundry or preparing things for my husband's band. We all have responsibilities that we can't ignore and goals that are important to meet, but I believe we all would be healthier if we took some time to take a walk in a quiet place.
Saturday, January 14, 2012
Product Highlight - PB2
One core aspect to this program, and truly any healthy lifestyle, is nutrition. In addition to your lean proteins and healthy carbs, you also need essential fats. Despite not liking it as a child, one of my favorite 'fat' options now is peanut butter. Now when it comes to choosing peanut butter, stick to natural kinds and WATCH YOUR PORTIONS. You can actually grind your own at places like Whole Foods, Fresh Market and most natural food stores. HyVee has a brand, Parkers, that is also very yummy (and available with honey too).
Today, I want to share an alternative to these if you love the taste of peanut butter, but perhaps have issues with serving size or simply want to watch your fat intake. The product is called PB2 (www.bellplantation.com).
It was actually something that I stumbled upon in the health food section at HyVee (most retail grocers carry this brand or you can order it online). PB2 isn't your normal peanut butter. It is a powdered peanut butter and very intriguing as you mix it with liquid to make it creamy. The great thing about PB2 is that it has only 45 calories and 1.5g of fat with 5g of protein - this is nearly 85% less calories than that of normal PB.
Below is a statement from Bell Plantation, the producers of PB2:
Nutritional Benefits of PB2
A lot of the positive feedback we receive comes from our customers who had sworn off peanut butter because of the fat and calories in the traditional product – whether it is all-natural or the regular grocery store offerings. It is so rewarding to have customers let us know how happy they are to FINALLY be able to enjoy peanut butter again without feeling any guilt. It seems some people have denied themselves this most popular comfort food for years – what a shame!!
If you have any doubts about the benefits of PB2 vs. traditional peanut butter, read on. Keep in mind, that PB2 is all natural peanut butter without the fat or the added hydrogenated oil.
| Traditional | PB2 |
| 2 Tbsp – 190 calories | 2 Tbsp – 45 calories |
| Calories from fat - 130 | Calories from fat – 13 |
| Saturated fat – 3 grams | Saturated fat – 0 grams |
PB2 is made by slow roasting the peanuts, then they are pressed to remove the fat and oil. The result is a tasty powdered peanut protein. The product is available in regular as well as a chocolate peanut butter version (slightly more calories in this as it includes cocoa powder). To take it from a powder to a normal PB texture, you mix 2 tbsp. of PB2 with 1 tbsp. of water and stir until smooth. They even suggest mixing 1 tbsp of grape juice with it to make an automatic PB&J sandwhich (without all the added sugar).
I have also used the PB2 in protein shakes and in recipes that called for peanut butter when I wanted to reduce the calories. Check out the company website for other recipe ideas. I suggest getting both kinds because the chocolate version is a nice alternative if you have a sweet tooth.
If you try it, let me know your thoughts!
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Friday, January 13, 2012
Healthy Relationships
I couldn’t share about my transformation experience without sharing about my wonderful husband. Over our 5 ½ years of being married, he has been a tremendous support in every aspect of my life. We dated in college for 9 months prior to being engaged, and 9 months later, were married. Since we were engaged during our last semester of college, I thought it would be fun and timely to take a “relationships” class offered at our university. What I thought would be a blow-off class, turned into quite of bit of work for me AND for my future husband, as there were many couples assignments for those in relationships. While I cannot tell you everything I learned, I do remember one thing – studies showed that the #1 reason that couples credited having a successful, satisfied marriage was being involved in SHARED ACTIVITY with exercising together as one of the other top reasons.
With this in mind, I was eager for Chris to join me at Farrell’s. With the exception of running together, most of our working out has taken place individually. I joined at the start of October 2011, and his first day at FXB was 4 days ago. The FXB program includes 6 workouts each week – three days of kickboxing and three days of resistance training. Today was a kickboxing workout, and the FIRST time Chris and I shared a bag. I have to say – IT WAS SO MUCH FUN! I loved every second of it.
If I am honest, I was a little nervous about it because we can be a little competitive. Plus, how would he respond if I needed to correct him on his technique? I can’t imagine any husband would be thrilled with that. Luckily, he did awesome. You know, I have always felt protected by him, but after seeing what he did to that bag – wow – I feel extra safe with him now. (So, no one mess with me!)
When we got home, I was overwhelmed with how fortunate I feel that we can do this together. When you workout with your spouse, I believe you are saying, “I want to better myself and be healthy, and I want to do that with you and for you.” I know that you may or may not be married, but I would encourage you in your current, or future, relationships to be active! Try new things together. I, promise, it will challenge you and grow your relationship. Now, I am not yet a parent, but I think that being active with your children is one of the most important things you can integrate into your family time. Foster those good habits now!
Don’t let excuses get in the way of making this happen with the ones you love. It is easy to blame a lack of finances or a lack of time. It is easy to be “too tired” or just plain scared to push yourself outside your comfort zone, but I tell you want, you can’t afford to NOT make it happen.
Tomorrow, Chris and I will be getting up early to make it to our Saturday workout and then, a breakfast date! We try to go on dates often. Prior to our wedding, our church required pre-marital counseling in which a portion of it took place with the Jones.’ (No, I didn’t change their name for this post – they actually are named Jones.) They are one of the most beautiful couples I have met, and they encouraged us to continue dating after marriage - even if it was grabbing coffee together to talk. Maybe it’s time for a date for you – maybe even a workout date, if you’re feeling adventurous.
I hope you’ve had a great week, and thank you for reading. I, certainly, don’t know it all, but am happy to share my experience and pass on some of the things I have learned along the way.
I am doing this and SO CAN YOU! Make it a Level 10 day!
I hope you’ve had a great week, and thank you for reading. I, certainly, don’t know it all, but am happy to share my experience and pass on some of the things I have learned along the way.
I am doing this and SO CAN YOU! Make it a Level 10 day!
Thursday, January 12, 2012
Taste the Rainbow
So, I am here in the Midwest and we just got our first big snow of the season. It's funny how much you love snow UNTIL you become a homeowner. It somehow loses it's allure after that. I remember as a small child that I loved snow so much that my mom could get me out of bed just by telling me that it had snowed - never mind that it was July.
Looking outside today it is striking to see everything covered in white. As beautiful as that is outside, I hope that when it's time to hit the kitchen, your dinner plates aren't void of color too.
Tomorrow will mark the big ONE WEEK point since the launch of Level 10 Day. It has been neat to see this grow as I really didn't have specific expectations for it. While my big "confession" day received the most views (imagine that - proclaim you're making a confession on facebook and 3x the people read your post!), my previous post on nutrition brought the most questions and positive feedback. So today, I'll share some additional thoughts and encouragements on nutrition, specifically adding color to your plate.
Let's be honest, it is easy to get into ruts. Whether you have the same hairstyle from 1991 (let's hope not. I, for one, had an awesome Dorothy Hamill/mushroom cut. Thanks mom!) or you eat the same thing EVERY day, I encourage you to change it up and add some color!
DID YOU KNOW?
are likely to have reduced risk of chronic
diseases, including strokes, type 2 diabetes,
some types of cancer, and perhaps heart
disease and high blood pressure.
My challenge to you today is to eat at least 3-5 different colors in each of your meals the rest of the week. This doesn't have to be hard, but it will require some planning and, perhaps, a few people will need to get over some food phobias. For example, my lunch today was a 6 oz. can of tuna, diced cucumber, diced yellow pepper, and cherry tomatoes mixed with 1 Tb. spicy stoneground mustard, a dash of lemon juice and some dill all mixed together. This meal was the result of not knowing what to do one day for lunch, so I experimented and found a new favorite.
If you need some ideas for fruits and vegetables to help bring color into your meals, here's a list with just a few ideas and a few of the benefits gained from each group:
- Red: (lycopene - reduces the rest of cancer, esp. prostate) red apples, red peppers, tomatoes, strawberries, raspberries, radishes, red cabbage, rhubarb, watermelon, pomegrantes, cherries, beets, red grapes
- Orange/Yellow: (carotenoids - reduces risk of cancer, improves eyesight, rich Vitamin A, helps immune system) oranges, carrots, butternut squash, peaches, yellow pepper, sweet potatoes, pumpkin, pineapple, pears, nectarines, cantaloupe
- Green: (chlorophyll/indoles rich in Vitamin B, helps eyesight, protects against cancer and against birth defects) broccoli, asparagus, green beans, tomatillos, celery, spinach, cucumbers, avocados, zucchini, limes, kiwi, green apples, artichokes
- Blue/Purple: (anthocyanins - antioxidants that protect cells from damage and lower risks for cancer, stroke and heart disease, improved memory and healthy aging) blackberries, blueberries, eggplant, plums, prunes, purple grapes, raisins, figs
Last night, I decided to try a tomatillo. I have had tomatillo sauces, but never an actual tomatillo. I put it in my food processor with 1/2 avocado (good fats there!), cilantro, cherry tomatoes, onion, lime juice and garlic. It was awesome. I make guacamole like this all the time, and the tomatillo gave it a little extra kick and some creaminess. It was awesome. I had it with some tilapia and it was awesome.
So, let's just give this a try. Throw some blackberries, blueberries and raspberries in your oatmeal, have a protein shake with ANY fruits and veggies you love, or cut the pasta, and saute a variety of veggies. Put your chicken and marinara with that. And, hey, be a little adventurous, will you?!
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Looking outside today it is striking to see everything covered in white. As beautiful as that is outside, I hope that when it's time to hit the kitchen, your dinner plates aren't void of color too.
Tomorrow will mark the big ONE WEEK point since the launch of Level 10 Day. It has been neat to see this grow as I really didn't have specific expectations for it. While my big "confession" day received the most views (imagine that - proclaim you're making a confession on facebook and 3x the people read your post!), my previous post on nutrition brought the most questions and positive feedback. So today, I'll share some additional thoughts and encouragements on nutrition, specifically adding color to your plate.
Let's be honest, it is easy to get into ruts. Whether you have the same hairstyle from 1991 (let's hope not. I, for one, had an awesome Dorothy Hamill/mushroom cut. Thanks mom!) or you eat the same thing EVERY day, I encourage you to change it up and add some color!
DID YOU KNOW?
People who eat more generous amounts of
fruits and vegetables as part of a healthy dietare likely to have reduced risk of chronic
diseases, including strokes, type 2 diabetes,
some types of cancer, and perhaps heart
disease and high blood pressure.
My challenge to you today is to eat at least 3-5 different colors in each of your meals the rest of the week. This doesn't have to be hard, but it will require some planning and, perhaps, a few people will need to get over some food phobias. For example, my lunch today was a 6 oz. can of tuna, diced cucumber, diced yellow pepper, and cherry tomatoes mixed with 1 Tb. spicy stoneground mustard, a dash of lemon juice and some dill all mixed together. This meal was the result of not knowing what to do one day for lunch, so I experimented and found a new favorite.
If you need some ideas for fruits and vegetables to help bring color into your meals, here's a list with just a few ideas and a few of the benefits gained from each group:
- Red: (lycopene - reduces the rest of cancer, esp. prostate) red apples, red peppers, tomatoes, strawberries, raspberries, radishes, red cabbage, rhubarb, watermelon, pomegrantes, cherries, beets, red grapes
- Orange/Yellow: (carotenoids - reduces risk of cancer, improves eyesight, rich Vitamin A, helps immune system) oranges, carrots, butternut squash, peaches, yellow pepper, sweet potatoes, pumpkin, pineapple, pears, nectarines, cantaloupe
- Green: (chlorophyll/indoles rich in Vitamin B, helps eyesight, protects against cancer and against birth defects) broccoli, asparagus, green beans, tomatillos, celery, spinach, cucumbers, avocados, zucchini, limes, kiwi, green apples, artichokes
- Blue/Purple: (anthocyanins - antioxidants that protect cells from damage and lower risks for cancer, stroke and heart disease, improved memory and healthy aging) blackberries, blueberries, eggplant, plums, prunes, purple grapes, raisins, figs
Last night, I decided to try a tomatillo. I have had tomatillo sauces, but never an actual tomatillo. I put it in my food processor with 1/2 avocado (good fats there!), cilantro, cherry tomatoes, onion, lime juice and garlic. It was awesome. I make guacamole like this all the time, and the tomatillo gave it a little extra kick and some creaminess. It was awesome. I had it with some tilapia and it was awesome.
So, let's just give this a try. Throw some blackberries, blueberries and raspberries in your oatmeal, have a protein shake with ANY fruits and veggies you love, or cut the pasta, and saute a variety of veggies. Put your chicken and marinara with that. And, hey, be a little adventurous, will you?!
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Wednesday, January 11, 2012
Wise Words Wednesday
Hey friends! I would LOVE to feature you HERE on Wise Words Wednesdays. If you have a transformation story, fitness tips, nutritious recipes or words that get you through your workouts, email me at level10day@gmail.com
Tuesday, January 10, 2012
CONFESSION! How About You?
So, I have a confession! Does that make for an exciting start to a blog? Anyway, I confess that I sometimes struggle with..... body envy. I might be the only one, but if I venture a guess, I am not alone.
As I mentioned yesterday, I was going to be leading (my second ever) kickboxing class. Overall, it went well and I believe everyone got a great workout. Our FXB owner was there to support and supervise, and I know that bottomline each person learned the proper techniques and left a sweaty mess; however, I know that I can do better.
After class, no matter how hard I tried, I just couldn't shake that frustration and disappointment. Pretty soon that nitpicking seeped over into other views of myself. As I helped with the next two classes, it was hard to not notice the other maintenance members and instructors who are skinnier, prettier, in better shape, you name it.
NOW, before you think I have zero confidence, anyone who knows me well would tell you that I have lots (maybe too much at times). So, if I struggle with this, what about the person who really has no confidence or who has never been told they are good looking or capable or just plain great?!
Let's face it, we DO notice others and it's hard to not compare. Sometimes, comparison can even be a good thing. Healthy competition or workout buddies that push each other (for me, my friend Jen) are a GOOD thing. That makes you stronger. Despite being a part of the 'Gen Ys' where "everyone is a winner," I still feel it's okay to have a winner and loser. BUT, friends, what I am talking about here is different.
I was reminded yesterday that it is not okay to put yourself down or beat yourself up. We are each unique and beautiful in our own ways. When you start focusing on everyone else and everything you are not, you won't see YOUR STRENGTHS and your growth.
So, my challenge today, focus on your successes! Write down everything you have done this past week that makes you proud. Don't look at your shortfall or where you wish you were.
In the Farrell's eXtreme Bodyshaping program, you start in a 10-week program with fitness tests held at weeks 1, 5 and 10. This allows for baseline results and then a chance to see your improvement throughout the session. Yesterday, I saw my partner for week 5 testing. It has been around two months since I had seen here as we are in different classes. I, literally, did a double-take when I saw her. When I gave her an enthusiastic compliment as I could hardly believe the changes, she shared that she just couldn't see it. Sometimes we are so close to our own gradual change, that we do not see it. OR perhaps we are too busy looking around at others to notice the amazing person within.
Thanks for letting me confess to you and sharing in this transformation journey with me. I am doing this and YOU CAN TOO! Make it a Level 10 Day!
As I mentioned yesterday, I was going to be leading (my second ever) kickboxing class. Overall, it went well and I believe everyone got a great workout. Our FXB owner was there to support and supervise, and I know that bottomline each person learned the proper techniques and left a sweaty mess; however, I know that I can do better.
After class, no matter how hard I tried, I just couldn't shake that frustration and disappointment. Pretty soon that nitpicking seeped over into other views of myself. As I helped with the next two classes, it was hard to not notice the other maintenance members and instructors who are skinnier, prettier, in better shape, you name it.
NOW, before you think I have zero confidence, anyone who knows me well would tell you that I have lots (maybe too much at times). So, if I struggle with this, what about the person who really has no confidence or who has never been told they are good looking or capable or just plain great?!
Let's face it, we DO notice others and it's hard to not compare. Sometimes, comparison can even be a good thing. Healthy competition or workout buddies that push each other (for me, my friend Jen) are a GOOD thing. That makes you stronger. Despite being a part of the 'Gen Ys' where "everyone is a winner," I still feel it's okay to have a winner and loser. BUT, friends, what I am talking about here is different.
I was reminded yesterday that it is not okay to put yourself down or beat yourself up. We are each unique and beautiful in our own ways. When you start focusing on everyone else and everything you are not, you won't see YOUR STRENGTHS and your growth.
So, my challenge today, focus on your successes! Write down everything you have done this past week that makes you proud. Don't look at your shortfall or where you wish you were.
In the Farrell's eXtreme Bodyshaping program, you start in a 10-week program with fitness tests held at weeks 1, 5 and 10. This allows for baseline results and then a chance to see your improvement throughout the session. Yesterday, I saw my partner for week 5 testing. It has been around two months since I had seen here as we are in different classes. I, literally, did a double-take when I saw her. When I gave her an enthusiastic compliment as I could hardly believe the changes, she shared that she just couldn't see it. Sometimes we are so close to our own gradual change, that we do not see it. OR perhaps we are too busy looking around at others to notice the amazing person within.
Thanks for letting me confess to you and sharing in this transformation journey with me. I am doing this and YOU CAN TOO! Make it a Level 10 Day!
Monday, January 9, 2012
Are You TIPTOP-ing?
Day One, Week One! A new 10-week session at FXB has begun and it was great to see/work with all the new members at 5am this morning in their first kickboxing class. It was great! Later today, I head back to the gym to teach one of the evening classes. This is only my second time teaching kickboxing, so I will tell you how it goes tomorrow. (See even I am putting myself outside my comfort zone).
Anyway, I love a fresh start. I was that kid who loved school supply shopping at the start of each year and, of course, New Year’s Celebrations are near the top of my favorites list. I know that not everyone shares my sentiments, and some are even cynical about things like New Year’s Resolutions and goal setting. In fact, Kim Kardashian tweeted on Jan. 1st saying, “Funny how people look 4 a fresh start in the New Year but the truth is its just an excuse! U can start fresh & set goals any day of the year.” While Kim is right, you CAN set them anytime of the year, I am surprised that she, of all people, isn’t appreciating the chance for a fresh start in the new year. So, I say, cheers to 2012 and FRESH STARTS because sometimes that’s the exact thing we need.
So, to my friends that have been at this for awhile, if you fell off over the holidays with nutrition or you’ve been missing your workouts OR perhaps you’re someone who has NEVER worked out, it is not too late. Hopefully, none of you think like Kim and you’ve already taken the start of the new year as a chance to start, refresh or push harder than you ever have on your goals.
My challenge for you today is to JOURNAL your foods. I want you to write down EVERY bite, every nibble, every crumb AND every sip that goes in your mouth. Don’t cheat yourself and think that “tastes” don’t have calories. Liquid calories count too!
In one of my prior jobs, we had a motivational sales coach teach us and I will never forget his teaching of TIPTOP – To Improve Performance, Think on Paper. Just like I want you to write down your goals and plans to them, you need to track what you’re doing along the way. By tracking, you are able to review and revise what you’re doing. If you don’t have a journal with accurate records, you cannot as easily revise what you’re doing when needed or repeat your actions when you have success. As I have mentioned previously there are great apps such as ‘myfitnesspal’ or you can simply use a notebook. Currently, I am using a Fitlosophy Fitbook (www.getfitbook.com) which allows you to track your goals, plan, workouts and nutrition all in one place. I am using this product for the first time, and while I do not use all the tracking fields it provides, it is a great tool if you need some structure for your tracking and prefer pen/paper over digital options (yes, I am a little old school).
Before I sign-off, THANK YOU, to everyone who is reading. Your encouragement and comments mean so much to me. Feel free to contact me if you have questions, topic requests OR if you’d like to share your transformation story! I have lots of great ideas and am eager to share them with you, but also want you to know that you are important to this blog because we are in this together.
I’ll leave you with this thought – take it a step at a time. Focus on what you need to do next TODAY. Don’t worry about tomorrow! I could see a little anxiety on the faces of our new members today, and you know what? EVERYONE made it through the first workout, because it was broken down into manageable steps.
I am doing this and SO CAN YOU! Make it a Level 10 Day!
Sunday, January 8, 2012
The First 80% - Nutrition
Prior to Farrell’s, I had the pleasure to work with a personal trainer, Marnie. Her gym was the first place where I learned about true proper nutrition. With her help, I also fell in love with weight lifting (but more on that another day).
One of the first lessons Marnie taught was, “You cannot outrun your foods.” Most of our society believes that you can eat whatever you want as long as you burn enough calories to offset your food choices. Yes, if your calories burned exceed your caloric intake, you will lose weight – but your weight is only one factor in your overall health. What I want for myself and for YOU is a healthy body composition and that is 80% dependant on what goes in your mouth.
Before I learned about proper nutrition, I was ALWAYS hungry. I never seemed satisfied, and often craved fatty, sugary foods. I was thrilled when I was first introduced to the idea of eating several smalls meals a day and quickly found my solution to uncontrollable cravings. I always eat within 15-30 minutes of waking (unless I am going to the gym immediately). If you workout first thing in the morning, you may or may not want to eat beforehand. My stomach doesn’t handle food well so I wait, but you may need the fuel to get through your workout at a Level 10. I eat once I return home, and follow with 4-5 more meals every 3 hours or so.
Each meal should combine lean protein and healthy carbs . You will also want to incorporate healthy fats a few times a day such as nuts, natural peanut butter, olive oil or avocados.
Each meal should combine lean protein and healthy carbs . You will also want to incorporate healthy fats a few times a day such as nuts, natural peanut butter, olive oil or avocados.
Portion Tips:- Protein – approximate size of your palm (for most this is 4-6oz)
- Fruit/Veggie Carbs – approximately two loose fists (avoid white potatoes, corn and starchy veggies)
- Grain Carbs – one clenched fist for brown rice or whole wheat pasta; ½ slice of whole wheat bread
- Fruit/Veggie Carbs – approximately two loose fists (avoid white potatoes, corn and starchy veggies)
- Grain Carbs – one clenched fist for brown rice or whole wheat pasta; ½ slice of whole wheat bread
Below are some of my favorite products/items to have on hand:
- All Whites – I love these because they are so easy. You can find them next to the eggs/egg beaters. I suggest mixing in fresh spinach, red bell pepper or using a flavored olive oil to add flavor. If you are easing into the idea of egg whites, scramble 1 whole egg with 2-3 egg whites.
- Arnold Buns – Make sure your breads are 100% whole wheat. Not all wheat breads are 100% and some have high fructose corn syrup so read labels and find your favorite. These buns have a great flavor and give you two pieces to actually sandwich.
- Chobani/Fage Greek Yogurts – It is best to stick with the plain options as the flavored ones can have a bit of sugar. You can flavor them yourself with extracts, small berries or diced fruit, and stevia if you need a sweetener. I prefer raspberries with mine and don’t need an additional sweetener. Try to keep these to one a day.
- CytoSport Complete Whey Protein in Vanilla – (www.cytomax.com) Great with frozen fruit and a little skim or even water as a shake, or added into oatmeal or made into a protein pancake, this protein powder is known for blending well. Some powders can get clumpy and have an unappetizing texture, but this one mixes like a pro. They have many flavors, but I prefer to buy vanilla so that it mixes well with most foods. *This brand also makes a great fruit protein performance drink that is lactose free, aspartame/sugar free, only 1g of carbs and a nice alternative to traditional protein shakes. I like them because they are easy to toss in your bag for the day or keep in your car for food “emergencies.”
- Other foods I like to have on hand include, whole fruits like clementines, apples and pears, other fruits like grapes and berries (keep frozen on hand for protein shakes), lowfat cottage cheese and lowfat skim string cheese, canned tuna (cheap and healthy), sliced almonds (great as a topping or to add texture to your favorite meals) and whole almonds (10 of these make a great fat serving or 20 if you’re in a bind and have nothing else to eat)
If you want more information on meal planning, meal recommendations or how to incorporate this type of nutrition plan into your life, feel free to email me at jessicazobac@hotmail.com
Thanks for reading! Off to make my meal plan for the week. I am doing this and SO CAN YOU! Make it a Level 10 Day!
Saturday, January 7, 2012
If You Fail to Plan, You Plan to Fail.
As I mentioned yesterday, I am committed to bringing you DAILY inspiration. As today is nearing an end and I am FINALLY here to discuss goals, I am reminded of the most important thing when setting a goal – to have a PLAN!
You see, just like my day today, life can be busy, hectic and sometimes unexpected. When you have established your goal and broken it down into small attainable pieces with a plan that supports your success, you are much more likely to achieve your goals AND be able to withstand life’s curveballs.
My day began with the Week One fitness testing for the new session at Farrell’s eXtreme Bodyshaping. A new batch of members came in with an energy and excitement that was contagious (another reason that point #2 below is so important). It took me back to the feelings I had 12 weeks ago when I began at FXB and got me amped for this next step in my journey. Immediately after testing, my husband and I went to a brunch with my cousin and then, straight to a wedding.
As I am finally returning home and posting much later than planned, I am reminded of several things:
1. Make a plan and write it down. If you fail to plan, you plan to fail. This isn’t just a “feel good” concept that you hear at work seminars – it is the truth. Especially with nutrition, you must plan or else you may have a hiccup in your schedule that leaves you hungry and with few healthy options.
A few tips for successful meal planning:
A few tips for successful meal planning:
- Decide when you will grocery shop. I typically go 1-2 times a week - once at the start of the week for a majority of the week’s items, and again for additional fresh produce or specialty items.
- Prepare foods ahead. Depending on your schedule and personality, this is done best one time a week in a big sha-bang or the evening before, either way get it done. Grill up a large batch of chicken, cut your vegetables, transfer foods from large containers into portion controlled sizes – whatever you can do to foster your success do it!
- Keep a food journal. I am old school and use pen/paper, but there are great apps such as my fitness pal. Now I know you are wondering what journaling has to do with planning. For me, I make my plan in my food journal the night before so that I can use it as a guide throughout the day. This eliminates those impulse decisions that can plague the best of us when temptation comes knocking.
2. Surround yourself with likeminded people( and be patient with those who aren’t). Our brunch today was so refreshing because our hosts eat healthy as well, and were willing to accommodate my needs and preferences. This, of course, is ideal, but not always a reality. I understand. But remember, you are responsible for YOU. Don’t be afraid to speak up and tell others what you are doing and what you need. Particularly, if you are someone who has chronically struggled with your weight, you probably tend to put others before yourself (trust me – this was me). While this may make you feel good in the moment, it may not be the best for your waistline. So, know that you can best love others when you first love yourself. Besides, you might just be the one that sets an example for THEM by make the smart choices.
3. Be ready for the unexpected. Today, I did not expect to run from one activity to the other, and when your nutrition plan consists of six meals a day, that can be a struggle when you’re not prepared. It’s time to be a boy scout, so pack up and stock up. Keep a package of nuts in your car and at work. If you are in a bind, a handful (NOT the whole can) of almonds are better than hitting the vending machine or drive-thru. Throw an apple or orange in your bag at the start of the day and keep protein powder or protein drinks available. Remember, a combination of healthy carbs and lean protein are best, so find your favorites and plan ahead. Please, please do not lie to yourself and think that fast food is faster than running into the grocery store. Sure, it requires you to get out of your car, but hey at least it’ll burn more calories than sitting in your car.
Tomorrow I will talk more specifically about nutrition and share some of my favorite items that are both nutritious AND satisfying.
I am here with you taking each step and facing the same struggles as you. I am doing it and YOU CAN TOO! Make it a Level 10 day!
Friday, January 6, 2012
Reaching Level 10
Welcome to my new blog - Level 10 Day! Here, I will give you a daily dose of fitness inspiration, nutritious recipes, tips for reaching your goals and insights on reaching your own 'Level 10' each day. Plus, I will share my own journey of transformation - the victories, the struggles, new adventures and probably some fun and fashion along the way (I don't care what anyone says - you can workout HARD and still look good while doing it).
If you don't know me, which at this point, I am sure you probably all do, I have always prided myself as being an optimist and someone who strives for her best. So, last October, when I was first introduced to the idea of "Living at Level 10" through Farrell's eXtreme Bodyshaping (FXB), I welcomed the concept and accepted the challenge. But, I soon realized that when you give your all, you'll probably find that your perceived Level 10 is far less than your actual Level 10.
So, my first challenge to you, is to go out today and try something new. Break your routine! Eat a new food, take a new route to work, run farther than you ever have before, do some push-ups on your toes, try a new lipstick shade, lift more weight or do more reps than usual, just do SOMETHING that is different - perhaps something that scares you. 2011 was a year that brought A LOT of change in my life. I understand that when things are changing it is easy to hold on to the routine and the comfortable, but you will only surprise yourself when you challenge your view of what is possible.
January 9th starts the next FXB session. Over the next 10-Weeks, I am participating as a maintenance member and an instructor. I am very excited as well that my husband is joining this session as a new member. I invite you to follow me as I continue my transformation journey. Even though I am in the "maintenance" program, I am not yet maintaining. I still have body fat and inches to chisel away, so just like you I am challenging myself to do and accomplish more each day.
Tomorrow, I will be talking more about GOALS. I am a firm believer that goals are best met when you break them down to daily goals and establish daily routines to support these goals.
I am doing this and YOU CAN TOO! Go make it a Level 10 Day!
**Please note that I do not officially represent nor am I affiliated with FXB, other than being a satisfied member. For more information on Farrell's eXtreme Bodyshaping or a complete listing of locations, visit http://www.extremebodyshaping.com
If you don't know me, which at this point, I am sure you probably all do, I have always prided myself as being an optimist and someone who strives for her best. So, last October, when I was first introduced to the idea of "Living at Level 10" through Farrell's eXtreme Bodyshaping (FXB), I welcomed the concept and accepted the challenge. But, I soon realized that when you give your all, you'll probably find that your perceived Level 10 is far less than your actual Level 10.
So, my first challenge to you, is to go out today and try something new. Break your routine! Eat a new food, take a new route to work, run farther than you ever have before, do some push-ups on your toes, try a new lipstick shade, lift more weight or do more reps than usual, just do SOMETHING that is different - perhaps something that scares you. 2011 was a year that brought A LOT of change in my life. I understand that when things are changing it is easy to hold on to the routine and the comfortable, but you will only surprise yourself when you challenge your view of what is possible.
January 9th starts the next FXB session. Over the next 10-Weeks, I am participating as a maintenance member and an instructor. I am very excited as well that my husband is joining this session as a new member. I invite you to follow me as I continue my transformation journey. Even though I am in the "maintenance" program, I am not yet maintaining. I still have body fat and inches to chisel away, so just like you I am challenging myself to do and accomplish more each day.
Tomorrow, I will be talking more about GOALS. I am a firm believer that goals are best met when you break them down to daily goals and establish daily routines to support these goals.
I am doing this and YOU CAN TOO! Go make it a Level 10 Day!
**Please note that I do not officially represent nor am I affiliated with FXB, other than being a satisfied member. For more information on Farrell's eXtreme Bodyshaping or a complete listing of locations, visit http://www.extremebodyshaping.com
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