Finding Motivation and Inspiration Boards

How do  you stay motivated?

We all have skeletons and demon we battle, good and bad days. We all have daily struggles. We all have challenges in our life that are beyond our control. What you can control is how you deal with them.

My father always told me: there will always be someone worse off than you. Ever notice when you talk to someone who is ill, near death, missing limbs or has faced a traumatic event they always seem to have an inspiring story and a  positive outlook on life.
My father and his friend are battling for their lives in illness as we speak. I never hear him speak about wanting to die or give up. I'm not sure I could be that strong but we don't know how strong we are until strong is the only option.



I try to find the good and lesson in everything and everybody I encounter. This took years of re- training my brain. I used to be so negative, that I thought it was a jinx to have a good thought. You have to change your out look on life. Be forgiving of yourself and others. If you always look for the worst in a situation you will be forever miserable.



First you need to take ownership of your life and stop blaming others!
When a negative thought enters your mind think of three positive reasons that out-weigh the negative.
When looking in the mirror instead of focusing on your trouble spots FOCUS on WHAT YOU LOVE ABOUT YOURSELF.

If you hold onto Grudges/Resentment/Anger you are only poisoning yourself!




Why is this important?

If you don't make peace and love yourself you will continue to sabotage yourself knowingly or not.

I'm not saying everyday is going to be amazing but the good should definitely out weigh the bad. If it's the other way around you need to re train your thoughts and outlook on life or be forever stuck.

Setting Goals:

Staying on track can be very difficult. I find it best to have goals~ big or small. I like to sign up for local races to keep myself motivated.
*A half marathon/marathon training plan is typically 16 weeks. If you don't run figure out what you love and set a goal.
*Maybe knitting is your thing. Commit to have gifts completed by the holiday season or donate to a local hospital/nursing home.
*Competition
*Wedding coming up
*Reunion

Figure out what motives you and set the goal. Circle it on the calendar. MAKE A PLAN OF ACTION!!
Tell your friends and family so they can hold you accountable.

Make a vision board. I like to cut things out of magazines that inspire me and motivate me. Whatever you want and envision cut and paste it on a piece of paper. Post it on the fridge where you can see it everyday!

TIP:  Pinterest is nice but not realistic.We pin all day long. After a few days you forget what you've pinned. If you find something inspiring print off pinterest and glue on your board;)

Maybe you have a goal of a new car, fridge, flooring, etc find a picture of what you want and dream about.
 I like to keep my board realistic and inspiring but do what you want with yours. It's YOUR dream and goal

 

Staying on track has gotten easier for me over the years. The reason I preach about healthy eating and fitness is because I know first hand how great and energized I feel when I eat and fuel my body with nutritious foods.

I often see posts about not being able to sleep, depressed, stressed, sick, etc...it is directly related to how well you fuel your body!

I can't remember the last time I was sick..(knock on wood) I relate that to how well I take care of my health. Is that a guarantee that I will never get sick. Hell NO...but I want to be in tip top shape for as long as I am blessed to be on this earth;)

Clean up your diet and I promise you, you will feel energized, happier, healthier, lighter, sleep better, less aches and pains, reduced medication,increase sex drive, less stress, etc...

I was sick and miserable for years. When  I ate better, I felt better! Increase your fresh fruit and fresh vegetable intake! It's easy to stay on track now. When I veer off I am quickly reminded how awful I feel and I don't want to live like that. Aim for 80% healthy clean eating.
**Remember this is not a diet. It's a lifestyle change! Go at your own pace and don't give up. You will get there, I promise. Be patient and Believe!

Tips and Tricks When Eating Out

Most of us are very confused and frustrated on nutrition and figuring out what to eat. This is understandable because of large portions and marketing.

Whenever I'm in a health food store, salad bar line  or sandwich shop I'm amazed at how people always manage to find the worst/unhealthy option in the store/restaurant. Just because you are eating in a "health food" environment doesn't mean everything there is healthy! Remember they are out to make money and profit.

You can eat what you want within reason. You just have to learn to balance and compromise.
You should never feel hungry. That means you did not eat enough. However, the body can't decipher between hunger and thirst. Always first try to drink a full cup of water when you feel hungry.

If you can't live without cheese/sauce/spread on your sandwich/food then don't deprive yourself.
Instead reduce the amount.
* Instead of putting spread on both sides of your sandwich~ opt for one side.
*Instead of getting four pieces of cheese ask for 2.
*Always, ask for dressing on the side so you can control the amount used.
*Don't stuff yourself -eat until your full.
*Look at food as fuel for the body instead of using it for comfort.
*Order grill instead of fried
*Opt for lean meat: anything ending in "loin" is lean ex. sirloin/pork loin 6oz
*Order steamed/dry instead of drowned in butter
*Eat 5-6 small meals a day
*Clear dressing vs white
*Marinara instead of butter/Alfredo sauce
*instead of eating both buns on your enormous sandwich at the restaurant omit half the bread.
*if there is something you can't live without then eat it. Look at the label and eat a PORTION.This will satisfy you and can save 100's of unwanted excess calories.
*instead of grande or a small

It is normal to feel hungry ever few hours. This means your metabolism is working and on track. If you are full and not hungry for hours you probably made a poor food choice.

Entitled: In this fast paced, stressful world we live in we feel we are "entitled" to a treat. Change your mind frame and stop thinking like this. You are entitled to a healthy lifestyle of vibrance and energy. You did not earn that doughnut, ice cream sundae, pizza pie, chips, etc. If  occasionally  you want it then fine. Just don't eat it daily.

Habit: we all have bad habits we think we cant' live without. Substitute a new food or exercise for the poor daily food choice. This will take time and commitment but once you break the habit it becomes easier.

Is it bad to splurge once in a while? ABSOLUTELY NOT. HOWEVER, we all have a meal/snack/drink that we over indulge in daily/weekly and it is sabotaging our diet.

TIP: I urge you to goggle your favorite restaurant/coffee shop. whatever your evil and look up the nutritional value. YOU WILL BE SHOCKED! Every chain restaurant/coffee shop has a nutrition guide. Not always easy to find but it's there. Legally, by law on website. Basically, you want to look at Calories, fat and Sodium.

Today at Moe's (burrito chain) I watched as I often do what people order. The girl in front of me ordered a burrito wrap and then topped it double meat (one serving is sufficient) with all the fixings rice, beans, cheese, sour cream, and queso cheese. She said,"a healthy portion of queso cheese (liguid cheese) please." the guy, like most employee's had a heavy hand and globed at least a 1/4 c of sauce on. He looks at her and she says, "a little more" OMG, so psychologically her saying "healthy amount" made her feel good.
She is not alone many folks order this and don't even realize how many calories they are consuming.

I googled the nutrition value as I ate my "naked bowl" no burrito. The wrap is almost 400 calories and had 8g of fat. That's before she even added meat, rice, beans,cheese etc. WOW, her burrito was easily over 1000 calories and the sodium content was off the chart. I'm sure she followed it with chips and a soda.
Typically, woman should eat between 1,500-2000 calories a day.  Don't get hung up on that number it's an estimate.  Never drop below 1,500 calories a day.

She didn't' even realize she ate her whole daily allowance in ONE meal!

Tostitos chips are deep fried. I have a weakness for chips so I opt to not get the burrito=compromise
You see it's a balancing act. Also, cheese is very fattening so I exclude it from my sandwich. This was hard at first but now I'm used to it. I'd rather waste my calories on a sweet treat later in the day=compromise;)

At the Salad Bar:

Any diet you follow vegetables are usually unlimited. There is very little calories in vegetables yet they fill you up with nutrients, fiber, vitamins and disease fighting phytonutrients. 



I see this time and time again. People go up the the salad bar. Load there plate with minimal vegetables and fill the plate with cheese, croutons,fried foods,  pre made mayo salads and then smother it with ranch. There salad looks like a mountain. You might as well had the cheeseburger and fries from McDonald's. It probably would of been less calories.
* Fill your plate with a mixture of bright colored veggies. Put on a few croutons, sprinkle cheese if you must and ONE ladle of clear dressing. Or another option is to dip your fork in dressing before each bite. This gives you the sensation of eating your favorite dressing.

Sabotaging Friends:
We all  have friends and family members that sabotage us knowingly or not. People get nervous when you change. Change scares people.

IF YOU FAIL TO PLAN THEN PLAN TO FAIL

TIP: Google menu before you arrive. Have your mind set on what you are going to order.
*If you are going out to eat with a group of friends and feel you will cave into temptation. Eat a small healthy snack before you go. This way you arrive satisfied and can make a healthy choice. If you arrive famished chances are you will over indulge and make a poor food choice.
If this is not possible meet with friends in a different location or join them after dinner for coffee and share a dessert.

When you form healthy habits it will eventually be able to stay on track.

Cheat Meal:
Once a week schedule a cheat meal. This will keep you on track all week. Make sure it's ONE meal not the whole day.



Extra calories of any food will turn into fat on the body! Excess of ANY food the body can't utilize will be stored as fat!

Beginner couch to your first 5k program. Q & A Fartlek/speed work/Tempo runs

A majority of non runners decide one day to run. They lace their shoes up and head out the door. They typically don't make it far.  You need to start with a 8 week run/walk program. I PROMISE~ you will see results! I trained many, many folks with this plan.

Even if you can't run more then a minute or two right now. Within a few weeks you will be running longer. It's so cool to watch someone go from barley running a few minutes to 30+ minutes.

One of my greatest memories in my training career is when I trained a group of 30 people to run there first 5k. The youngest was 12 years old and the oldest was in her 70's. All these people had one goal in mind to complete a 5k. One gentleman had a bi pass and was cleared by his doctor. A running program builds self confidence and is a great feeling of accomplishment!

Equipment: Running shoes, sports bra, sunblock and a watch
 Optional: water/fuel belt and GPS watch

Why you have to start slow:
You have to be patient when you start a new running program. No matter how great you feel you have to build up your weekly mileage slowly or else you are going to get injured.

To start I suggest you run 3 days a week.  You want to run every other day or depending on your schedule. Once you have a strong base you can run back to back days if need be.

You want to follow the 10% rule: This is where people run into injury.
10% Rule
Your total weekly mileage should only be increased by 10% of your TOTAL weekly mileage.
You can't run 2miles/2miles/2miles =6 miles/wk and then the following week run 4miles/4miles/3miles=12 miles/wk That is to much of a jump. EVEN if you feel like a million bucks don't keep running you will end up with an injury.

Running is not a test you can't cram runs in. If you miss a scheduled run don't' sweat it. Don't skip the scheduled run. Get back to running as soon as possible and pick  up where you left off.

Fuel: Anything less then 45 minutes only requires water. Runs lasting longer then 1 hour should be fueled with a sports gel/blocks/sports beans, etc. If your looking for a natural alternative they sell honey sticks or dried dates. Typically, you would never eat food on a run as it would cause stomach distress. 

Eating before a run: This is a must for me. There is an on going debate in the fitness industry. You'll have to see what works for you. HOWEVER, my advice is to eat at least an hour before your run. A banana, smoothie, bagel w/peanut butter, egg sandwich, etc. Nothing to heavy or greasy

You have to experiment with foods. What works for me may not work for you. Once you find that meal stick with it. Then your guaranteed a happy run. If what you eat gives you indigestion/B.R break, etc. DON'T eat it again. Try another meal.
When I first started running I would eat a bagel w/butter. Banana's repeated on me. Other's swear by the banana. Now I eat a bowl of oatmeal and I'm out the door. No issues. Again, you will have to experiment.

I would not recommend running or exercising on an empty stomach. BREAK (the) FAST..



I've  heard people say, "running is bad for your knee's, your heart, etc" That is ridiculous and not true.
UNLESS you are advised by a physician
Running strengthens your bones and makes you stronger. Now, if you run 7 days a week umpteen amount of miles then yes, maybe. Any thing is excess is not healthy!

Injury: Almost all running injuries are from a jump in  your weekly mileage. Many people ignore small aches and continue to run. Most injuries are from prior weeks not from the last run.
The main reason you need to starts with a walk/jog program is to build up your skeletal and muscular system. To much to soon results in small fractures also know as shin splints. THIS WILL PUT YOU OUT OF COMMISSION for a few weeks. Your better off building slowly, injury free. This way you don't need to stop!

When following this plan you are not to worry about running to slow. We are not worried about speed we are trying to complete the minutes required. If you can't complete a run. Slow down next time. Completing the time is more important then how fast you are running.

After you build a base and can run 3 times a week consistently for a solid 2 months. Then I would suggest speed work if that is a concern. See explanation below 5k plan.

Warming up prior to your runs is very important. Stretching AFTER you complete your runs will insure you stay injury free.

Link on runner's stretches w/pictures
http://www.coolrunning.com/engine/2/2_1/126.shtml

You will have amazing runs and days you just don't want to run. We all have them! Listen to your body not your MIND. Even if you don't want to go. Get out the door and go. No one ever returns from a run and says. "I wish I didn't run" you will feel energized and ready to face the day;)

This plan may seem tedious at first but stick with it and run for the required minutes. Running is not just exercise it's Science based.  The minutes completed will result in a 5k and a new runner;)
It can be done on a treadmill. If you are training for a 5k you want to practice outside.

Couch to 5k:

WEEK 1: Do this workout 3 days a week. 
All runs below start with a 5 minute warm up

Alternate 1 minute jogging followed by 2 minute walk. Repeat this cycle for 20 minutes

WEEK 2: 3 Days a week
5 minute warm up
Alternate 1.5 minute to 2 min. jog/2 minutes of walking. Repeat for total of 20 minutes

WEEK 3: 3 Days a week
2 min. Jog/2 min. walk/3 min. jog/3 min walk REPEAT 2 times

The following week you will run a steady 5 minutes. YOU CAN DO THIS! Don't worry about speed we are working on time and endurance.

WEEK 4: 3 Days a week
3 min. jog/2 min. walk/5 min. jog/3 min. walk/3 min. jog/2 min. walk/5 min. jog = 23 minutes

WEEK 5: You will run 3 times but each run will be a bit different this week. NOTICE the total mileage is the same. It's just broken up diffently. Go slow and complete the minutes. Speed is irrelvant.
RUN 1: 5 min. jog/3 min walk/5 min. jog/3 min. walk/5 min jog = 21 minutes
RUN 2:
Again this run will psych you out when you see  it but you are ready for it. YOU CAN COMPLETE IT:)
Jog 8 min/5 min walk/ jog 8 min = 21 minutes
RUN 3:
Run 20 minutes straight no walking.  Your ready for this! It will be a bit of a struggle but you will do it! If you need a brief walk break that's fine. Don't beat yourself up about it

WEEK 6:
RUN 1: Jog 5 min/3 min walk/ 8 min jog/3 min walk/ 5 min jog = 25 minutes
RUN 2: jog 10 min/ walk 3 min/ jog 10 min =23 min.
RUN 3: Jog 22 minutes no walking

WEEK 7: 3 runs
Each run this week you will run for 25 minutes straight. No walking!

WEEK 8:
Each run this week you will run 28-30 minutes straight. No walking

Congratulations YOU DID IT!
If you need any support via web/text or email. I am here and will help you with any self doubt, questions, running issues, etc!

Now for those of you who already have a base. You may want to work on getting fast or increasing your mileage.

Running LINGO:

When you run you should be able to hold a conversation while you are running.

Long runs:
These are done one time a week when you are trying to build a base for longer distance. Such as 10k,  half/full marathon.
LONG RUNS ARE NOT MENT FOR SPEED you are training the body to go further then it's normal limits. You will want to run these slower then normal pace. You should be able to hold a conversation. If not slow down. It may seem boring but you want to cover the distance as you are pushing the body. Run your long runs to fast and you are asking for injury;(   Typically the day before a long run you should not exercise.


Tempo runs: You would typically start out at normal pace (able to hold a conversation) for a mile or so. Then you will increase your speed a bit faster (you can hold a conversation but you will talk in broken words) then your typical pace. Hold this pace for a mile or so followed by a cool down. (conversation pace)
Why do this: you are teaching the body to run and work more efficiently.

Fartlek runs:  Yes it is a weird name;) Basically you go out for no rhyme or reason. It's an unstructured run. You alternate hard, medium, slow paces.  You might jog fast from lamp post to lamp post followed by a brief recovery slow jog. Go by how the body feels that day

Interval runs/speed workout:  to build speed. This should be done more then ONE time a week when you first start. Again, resulting in injury.
After a warm up you will sprint 2 minutes at a  hard/fast effort followed by a 2-3 minute easy jog to catch your breath.  Repeat...

Unlike Tempo runs where you want to run fast enough to hold a pace for longer duration speaking in broken words
.
With the interval/speed workout you will run a fast pace where you are counting the seconds to stop. You should not be able to hold a conversation. However, the sprints are held for a shorter duration. Followed by a 3-4 minute recovery walk/jog.  Repeat for a 200-30 minute workout.

Example: I like to go to a track and run one lap as a warm up. I sprint the straight ways and walk/jog the curves. I repeat for a total of 2-3 miles. Followed by a cool down lap.

The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.