I can so deal with this...

getting some muscle thing :). So amazing to actually see some definition in my legs and especially in my arms =)! I haven't ran since Saturday...BUT I have been working out at home and using weights. Light weight and high reps and boy does it BURN after awhile and I have learned to keep PUSHING. It is definitely paying off and the best part is I feel great! I want to be strong and toned, and I am finally working for that for the first time in my life. My stomach is SO SORE which is so exciting because I know I really worked out my abs ;). Now I just need to kick up my running a notch so that nice layer of fat on my tummy can disappear and show all my hard work. Granted I still have my stretch marks from my amazing littles, and I would not trade those for the world. My littles ARE my greatest achievement and I am PROUD to have my "memories" on my tummy. Speaking of my littles they are just LOVING working out at home with me. They try so hard to do all that I do and they give me that extra push to keep going even when I am dead tired. Hearing "come on mommy keep going!" is all I need to hear for that second wind to kick in. I sure hope that they carry on these good habits and enjoy being active for the rest of their lives :). The greatest blessing in our lives is to have each other and to be HEALTHY. We are so fortunate to be HEALTHY and have the ability to eat good food, and to drink CLEAN water. I have taken these things for granted far too much in my life. We're now teaching our littles to appreciate every little blessing in our lives and to give thanks for them. I'm a very proud mommy because they have the purest of hearts and care SO much for others and truly are the epitome of innocence. I love them more than words can describe and they ARE my happiness. It is a blessing to watch them grow and to be the one to help guide them towards being the BEST they can be.

One of our favorite books is Oh the Places You'll Go by Dr. Seuss and our favorite line is "You can move mountains", and I truly believe that they will :).

finally

After 5 LONG weeks of not running I did it! I ran this morning and it felt great! Yes, it totally kicked my butt and I even felt a little nauseous at the end...but I loved it! A bonus was that my knee didn't hurt and my ankles feel fabulous :)! Granted my ankles tend to act up when I've ran for a few days in a row so we'll see how they are next week. I followed one of the days from C25K where I did an easy 5 minute warm up walk, ran for 3 minutes, walked for 90 seconds, ran for 5 minutes, walked for 2 minutes, ran for 3 minutes and then 5 minutes cool down. There was another run to do before the cool-down but I decided to take it easy. Sad how when I was running everyday I thought that this program was too EASY and now it is kicking my trash!

So that was on Friday 11/11/11 :) Great day to start getting back into something I literally can not go a day without thinking about. I got up Saturday 11/12/11, got the littles ready and headed to the gym. My friend Katie works in the gym daycare and was there that day. Thank goodness she was there because mr. man hates that place. If she hadn't been there they would've came out to get me because mr. man was crying :(, but being the AWESOME lady that Katie is she held him so that I could get a workout in. Unfortunately I think this means no gym until he grows out of this phase. Anyway I went straight to the treadmill and got in a run. I did the C25K again and did the whole thing this time:)

5 minute warm up walk
3 minutes run
90 sec walk
5 minute run
2 1/2 minute walk
3 minute run
90 seconds walk
5 minute run
5 minute cool-down

Now I was TIRED and sweaty BUT I was pain FREE :) Seriously a HUGE thing for me. So I walked for probably 15 minutes after that and wanted to run some more....well my issue is I push too hard too fast and I had knee pain immediately and only lasted a minute. I stopped to stretch it out which helped but thought it wise to walk to out. I walked until I got to 3 miles and stopped to stretch like crazy. I ALWAYS want to do more and obviously my body can not handle it. I NEED to LISTEN to my body and just BE PATIENT. Anyone who knows me, knows how good I am at that lol.

I did not run yesterday...obviously and I have no knee pain today. I plan on running tonight so hopefully it will go smoothly. I'm DETERMINED to get through this and be able to run miles and miles without having to stop. I KNOW I WILL get there I just need to be DEDICATED and persistent.

Here's to a pain free run tonight :)!

Food IS Fuel

So I hate to admit this but I have not worked out in a week! I went on a mini vaca with the hubby ate bad and swore that I would get back to working out and eating healthy when I got home. Well I did one of those two things…From our trip I went up 3.5 lbs and was less than thrilled to say the least. My stomach HATED me because of all the CRAP food I consumed. So I cleansed my first day back and felt TONS better the next day. Since then I have been eating really well and am really making an effort to eat every few hours. I have had a BAD habit of not eating all day at work and then stuffing my face when I got home. I wasn’t gaining BUT I wasn’t losing either and the most important thing was that I didn’t feel good. SO I have been SO good at eating, eating healthy and NOT binge eating :).

I also have a REAL problem with weighing myself every morning…I am obsessed and know that its not just about the number but I can’t seem to stop myself. So because of this obsession I have watched my weight decline everyday, not by a lot since I am not working out, but by a few ounces. It honestly gets me SO excited because I eat A LOT and I love it. I am losing MORE frequently now than when I was skipping meals. I’ve been reading and hearing “eat every few hours to keep your metabolism going” for years and I never believed it until now.

I LOVE this healthy journey and all the things I am learning, even at 26 ;) You’d think I would know better by now. Seriously though I am going to start working out again TODAY. I get off at 3 and it is on when I get home. I’ll most likely get my littles :) to workout with me. They LOVE our little dance parties.

Hope everyone is having a GREAT day :)!

Inspiration

This had me on the verge of tears. Such an inspiration.

8 Common Running Myths Busted!

Myth: You Should Always Stretch Before You Run
The Truth: “Static stretching is not the optimal way to warm-up before you run,” Olson says. Believe it or not, you could actually strain your muscles with static stretching, and it might even slow you down. Instead, focus on getting oxygen to your muscles and warm them up—literally, Olson recommends. “Start out by walking and trotting: swing your arms; shrug your shoulders and slowly elevate your heart rate for about 10 minutes before you pick up your pace.”
That doesn’t mean you should skip stretching completely, Olson says. Just make sure to do it after your run, when your muscles are very warm and full of oxygen and nutrients; and then engage in static stretching, focusing on your leg, hip, and low-back muscles
.
Myth: Muscle Cramps are Always Caused by Too Little Potassium
The Truth: Muscle spasms can certainly put a cramp in your running style, but that doesn’t mean you need to load up on potassium to prevent them. “Cramps are primarily caused by either being low on glucose (the form of sugar your muscles thrive on for energy) or low water and sodium levels,” Olson says. When you are working out very hard (like lifting weights or with intense intervals), you use up glucose faster than what can be delivered to the muscles, and this causes that muscle-burning lactic acid to form. The best way to get rid of cramps caused by low glucose levels is to take a 60-90 second break to help rid your body of lactic acid and allow glucose to travel to the muscles, Olson says.
To prevent cramps caused by excessive sweating during steamy outdoor runs, be sure to stay well hydrated and nourished, Olson says. “When you sweat, sodium is also excreted, and water and sodium go hand-in-hand. Losing significant levels of potassium is actually quite hard to do. Potassium lives inside our cells and is not excreted as readily as sodium. Sodium, like water, resides outside the cells in your body.”

To read the rest click on Shape below :)
Shape

Sprinting Vs. Long Distance Running

Running can be used as a tool for weight loss, no matter your goals or your current conditioning. The speed that you start out jogging or walking depends wholly on your beginning fitness level, but will likely increase with time, endurance and practice. Either way, lacing up your running shoes and heading out the door is a step in the direction toward improved health and weight maintenance.

Beginning Stages of Running for Weight LossIn the beginning of your running regimen, you can likely only run for short periods of time. Implementing a walk/jog cycle into your early stages of running will help you run further and, therefore burn more calories. Jeff Galloway, Olympian and running coach, estimates in his book “Galloway’s Book on Running” that “running burns about 100 calories per mile,” no matter the pace. Particularly in the beginning of your training, walk and jog to build exercise endurance.

Slow, Steady-Paced RunningAs your endurance increases, you will be able to jog further for longer periods of time between breaks. The more miles you are able to accumulate during your runs, the more calories you will be burning and the more unwanted weight you are going to be able to shed. At this stage in your running, keep your pace slow and steady. Do not push yourself to go faster than you easily can, as that will keep you from running as far or for as long as you could at a slower pace. 

Speed WorkAs your body acclimates to running, your pace will likely increase naturally. According to authors Michael Mejia and John Berardi in their book “Scrawny to Brawny,” high-intensity running burns approximately 1,323 calories per hour and low-intensity running burns approximately 514 calories per hour in a 150-pound person. The harder you push, the greater the calorie-burn, even if you have to take breaks between high-intensity run intervals.

The Fast vs. Slow DebateFast or slow, you will be burning essentially the same number of calories per mile when running. The harder the effort, the fewer miles you will be able to cover, and vice-versa. Keep in mind that your body tires of doing the same workout every day, no matter the sport. If you head out to run three miles every day at the same pace your body will slow its response to your efforts, and your weight loss and performance will likely plateau. Change your training up from day to day, incorporating fast and slow days into your weekly run plan, and your body will continuously respond to your training.

Running for Weight LossGalloway states that in order to mobilize fat and lose weight, “it is better to run 40 to 60 minutes three times a week, than 20 to 30 minutes six times a week.” These longer training sessions help you to lose unwanted weight while building endurance and overall fitness. You can incorporate 40 to 60 minute runs into your training through long, slow distance or speed work with periodic rest breaks, and your body will respond by burning calories and losing weight.

Source: Livestrong.com

9 "diet" foods that make you hungrier

Put down that light yogurt, it may be making you fat. As it turns out, a number of foods that are commonly thought to be great for weight loss can actually stimulate the appetite. We spoke with Marjorie Nolan, R.D., National Spokesperson for the American Dietetic Association, to get the skinny on foods that can trigger hunger and sabotage your diet.


1. Light yogurt
The blast of sweet (often artificial) flavor causes the stomach to start producing gastric juices. With only four to six ounces of yogurt and no fat in a typical container, the body doesn’t have enough food to digest leaving the tummy rumbling for more.
Better choice: Nolan likes the creaminess and high protein content of plain, low-fat Greek yogurt. Add fruit and a sprinkle of cinnamon for flavor. If you choose the non-fat variety, add a tablespoon of sunflower seeds for crunch and satisfaction—the fat in nuts and seeds is slow to digest so a small serving keeps you feeling full.
Related: The new Nordic diet: The next big weight loss trend?

2. Puffed cereal with skim milk
The combo of skim milk and puffed cereal has too few calories to keep you energized for long. Many dieters reach for puffed cereal because it looks filling in a big bowl. However, the low fiber content leaves you wanting more soon after breakfast. Puffed cereal also has a high glycemic index, which causes blood sugar to drop after an initial boost of energy.
Better choice: Rolled or steel cut oats. Oatmeal is high in fiber, which makes it a satisfying breakfast. Add a spoonful of maple brown sugar if you need something sweet. Cooking your own plain oatmeal and adding a small amount of sweetener is much more nutritious than using pre-sweetened packets. Nolan likes to cook oats with low fat milk or stir in a tablespoon of peanut butter for even more stick-to-your-ribs goodness.

3. Big green salad with low fat or fat free dressing
The typical dieters’ lunch of a salad with low fat dressing can have a boomerang effect on the appetite. It’s full of fiber and visually filling but the low protein and fat content won’t satisfy for long. Stay away from fat-free dressings, which are loaded with sugar.
Better choice. Add three to six ounces of lean protein such as lean beef, chicken, or beans (the leaner the choice, the more you should eat) to your salad bowl.

4. Rice cakes
One rice cake=good, four rice cakes=overindulgence. And that’s about how many it will take to feel truly satisfied. Low in fiber with a high glycemic index, these classic diet snacks won’t leave your tank full for long.
Better choice: Spread a tablespoon of peanut butter or cream cheese onto a rice cake for a more balanced nosh. Or choose whole grain crackers with a spread or small portion of cheese for fiber and carbs plus protein.

5. Chewing gum
A little stick of gum is a stealth saboteur. While some chewing gum advocates say that it can stave off snacking, Nolan disagrees. She explains that the burst of flavor gets the gastric juices flowing. The act of chewing revs the digestive system even more, preparing it for a meal. If you want an express ticket to the all-you-can-eat buffet, chomp on some gum.
Better choice: We all have our munchy days, so if you are just looking for something to keep your mouth busy, air-popped corn or raw veggies are a safer bet.

6. Diet soda
Like gum, the sweet flavor wakes up the digestive process with no nutritional pay off which stimulates the appetite. Caffeine and carbonation may dampen your hunger pangs for a short time only to have them come roaring back along with an energy slump. If that’s not enough to make you rethink your daily fix, a study carried out by the University of Texas Health Center in San Antonio showed that people who consumed diet soda had a 70-500% increase of abdominal fat over ten years compared to those who didn’t drink diet soda.
Better choice: Drinking a hot beverage can slow down the appetite and allow you to think through your craving. Also, sometimes thirst signals are confused with hunger, so you may just need hydration. Non-caffeinated herbal teas won’t cause an energy crash.

7. Apple
Yes, apples are great for you—they contain lots of vitamins and fiber, but a single apple is not a balanced snack. If you don’t eat anything else with your afternoon apple, you may overeat at dinner.
Better choice: Apple with 5-10 almonds or a cheese stick. Spend a few more calories on your snack so you won’t be ravenous later

8. Low-calorie frozen entrees
Light frozen entrees contain little fiber and only about half the calories you will need to feel satiated. They are also loaded with salt. If you don’t have another option, look for a frozen dinner that contains 400-500 calories, 20-30 grams of protein, around 5 grams of fat, and 5-10 grams of fiber.
Better choice: If you are too busy to cook, Nolan suggests an “assembly based meal.” Roast chicken from the deli, a slice of whole grain bread, some salad bar vegetables, and a piece of fruit add up to a quick, healthy dinner.

9. Fat-free graham crackers or other baked goods
Nolan says people who are watching their weight tend to automatically reach for food labeled “fat free” on the package assuming it is more diet-friendly than the regular version. However, when manufacturers make fat-free foods, they often up the sugar content. Check the nutritional information on the back--the light versions sometimes contain more calories.
Better choice: Regular graham cracker. A small indulgence such as a graham cracker or square of quality chocolate keeps things interesting and won’t break the bank calorie-wise. Nolan points out that boredom is the enemy of dieters and causes people to fall of the wagon. “You are better off eating real food and more calories and feeling physically and emotionally satisfied than eating ‘diet food’ and being hungry in an hour.”

Source: Shine from Yahoo! 

Running for Beginners

Running 101 found on Runnersworld.com

LOVE this article! I have taken 5 weeks off from running due to a knee injury and lack of motivation. Because of this I have been down on myself a lot more and finding myself stressed about a lot more, a lot more frequently. I am missing my stress reliever and my ME time. I decided that this was the last week of self loathing...that I will get out and run! I NEED it in so many ways. I hate feeling icky and seriously attacking my cuticles. A horrible habit I have when I am stressed out...my poor hands need to be saved. SO I found this article and decided to start running with a clean slate :). I am so excited to take it slow and to not get injured from pushing myself too hard too quickly. Here is to a better tomorrow :)!