Map My Run

"To accomplish great things, we must not only act, but also dream; not only plan, but also believe"

-Anatole France

http://www.mapmyrun.com/

This is one of my absolute FAVORITE websites! I found it when I started training for my marathon and has saved me lots of gas and time (I used to drive out all my routes!)

Why I love this website so much...

-This website allows you to set a starting point and then map out where you are going to run including exact measurements of the distance gone

-It breaks down the route selected to inform elevation, type of scenery, roads and sidewalks, and other route features

-People can post their routes and so you can access routes near your starting points

-Allows you to use your personal features to keep track of the approximate calories burned of each run

-You can log your runs to keep track and stay motivated

-(I've never used this) You can connect with other runners on the website

-Shows local runs in your area

-You can set personal goals and track your movement towards these goals

-There are many other links to great articles, running gear, and runners information

This is an all around great website for novice or experienced runners or walkers! I have it set as one of my favorites :)

Megan

5 Simple Switches

"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful."

-Herman Cain

WEBSITES: http://simplyrecipes.com/recipes/hummus/ I'm not Betty Crocker enough to make my own so I stick to HEB's Hummus, but if you are able to get around the kitchen easier than me try making your own healthy hummus!

The grocery store can be so overwhelming. There are aisles of choices and it is hard to know what is the best choice to fit in your healthy lifestyle. These are a few products I have recently switched to and thought I would share!

About a month ago I made a switch to Stevia and haven't thought of going back. For as long as I can remember I used aspartame in everything, coffee, tea, or milk with vanilla. While it is zero calorie, aspartame has been linked to an increase in cravings.

Stevia is the sweeter and safer choice.

-100% natural

-300% sweeter

-Zero calories

-Diabetics can use it to help stabilize blood pressure

Many people have made the switch to soy milk because of the health benefits. Because it is made from beans, soy milk has a considerable amount of fiber and is also high in protein. Lacking the cholesterol of dairy milk, soy milk still has about the same amount as fat as 2% milk. Beware that if you chose to drink soy milk that you use foods high in calcium such as sardines, almonds and many beans to fulfill your supply.

By stirring in the oil with the process of hydrogenation, companies are turning the "good fats" into the "bad fats". While peanut butter has a bad rep for it's high level of fat, the "good fats" found in natural peanut butter has positive effects on cholesterol and reduces the risk of heart disease. The processed peanut butters have traces of trans fat that is linked to heart disease. Contrary, natural peanut butter choices are easier for digestion and a higher level of fiber. Yes, many natural peanut butter choices has the oil on top and this can decrease the shelf life, but many companies are developing products with the oil stirred in already.

There is only one word to describe Orowheat Sandwich Thins...DELICIOUS! For one entire round (top and bottom) there are only 100 calories, 1 g fat, 21 g carbs, 5 g fiber, and 5 g protein. I have switched over from bread and use them in all the same ways. It has very similar health benefits as the traditional bread loaves with fewer calories. These are fantastic toasted with eggs or peanut butter (natural of course!), with hummus, or lunch meats. Great find!

My newest favorite cereal switch is to Kashi GoLean. I have been stuck on Kellogg's All Bran Wheat Flakes, which are really tasty with fresh fruit! It has 5g of fiber and so it was very very filling but I needed something new. I went over to the Go Lean cereal and haven't thought twice about it!! It has a whopping 13 grams of protein and 10 grams of fiber, so it fills you up and helps keep you full throughout the day. It is sweet enough to be eaten plain and also can be dressed up with some fruit.

These are just some of my choices. Find switches that fit your taste buds and make you enjoy being healthy!!

Megan

Decide. Commit. Succeed.

"The achievement of your goal is assured the moment you commit yourself to it"

-Mack R. Douglas

WEBSITE:http://www.beachbody.com//product/fitness_programs/insanity_bbflx.do?code=FLX_132_SAN Check out Insanity, I am taking the challenge. Are you?

You've probably all seen the Insanity or P90X informercials and may even know people who do them. P90X, although I have never done it, is apparently a wonderful workout and a great way to build strength. This program is designed to constantly change moves and give a workout variety so your body never hits that plateau point. While I have heard it is effective, I know it requires extra equipment and can have some pretty confusing moves.

Insanity is my current workout obsession. I was a little skeptical of if this workout would actually work and if it would be hard enough. Well, it took no more than the warmup for the sweat to be pouring and for me to be convinced that this is "the hardest workout program ever put on DVD" (according to BeachBody). The creator, Shaun T., is an ex-marine and therefore absolutely intense! By the end of it, I look at Shaun T. like he is crazy but it feels so good to have finished it!

What I love about Insanity:

-It requires no equipment

-The moves are fairly simple (and by that I mean easy to follow, not easy to do!!).

-10 different DVD's so you don't get bored including cardio circuits, abs, intervals of strength

-Lots of cueing for form. Even in moves done a lot throughout the program, Shaun T. takes the time to discuss proper form to prevent injuries. There are also scrolling reminders at the bottom so you constantly check your form.

-Based on the method of max interval training-performing long bursts of max intensity exercises followed by a short rest

-The intervals keep your body and mind occupied with moves that are easy to learn and tough to master

-You can burn up to 1,000 calories in a hour (again, this is an estimate and varies from person to person)

-A Fit Test before you start the program, every two weeks during the program, and when you complete it so you have motivation and proof of how much you are building your fitness level. There is a male and female completing the fit test along with you and they give the numbers for where they started and where they finished so you can kind of track how your numbers compare.

-Come with a nutrition guide that has very specific directions on determining how many calories you need and how often you should eat. Plus, all the recipes are really easy to make which is my kind of cooking!!

-It is only 60 days-which is better than the taunting 90 days

-Very specific calendar to help keep you accountable to your workout (and gives you days of rest!)

-The warm-up alone has me pouring with sweat, he makes you work from start to finish

-My mom (who is a rockstar) is doing it also so it is encouraging to have someone else who is following along so we can talk about what workout we each did, hold each other accountable, and agree that Shaun T. is insane!!

-Month 1 is shorter workouts and less-intense moves. Don't get me wrong, I am still in month 1 and it is crazy hard but it is apparently nothing compared to the second month. In month 2, you have hour workouts and moves that are supposed to hit hard. This is a way to slowly build up and work your way into it so that you are ready for the insanity of the second 60 days

-There are people on the video doing the workout who are dying. These are in-shape people who are dripping with sweat and having to take breaks so it makes me feel like I am not alone when I feel like dying also!

Each DVD starts with the words scrolling at the bottom that says Decide. Commit. Succeed. What a great motto for any healthy lifestyle!!

http://www.youtube.com/watch?v=cSccVzdYhmI

Megan

Don't Let Allergies Limit You

"The more I give myself permission to live in the moment and enjoy it without feeling guilty or judgmental about any other time, the better I feel about the quality of my work."

-Wayne Dyer

WEBSITE: http://www.fitnessmagazine.com/workout/cardio/treadmill/burn-2000-calories-on-the-treadmill/ Max the calories burned on the treadmill!!

For whatever reason it seems that food allergies are on the rise. I am no stranger to the world of trying to figure out what food made me sick. I spent close to a year taking various things out of diet as trial and error. For a long time it was gluten (which is in pretty much everything) and lived off rice cakes and peanut butter. When this was not making me 100% I tried to go dairy-free and am a million times better since then.

Food allergies don't need to be a source of resentment. Think outside the box and try new things!

The problem with food allergies isn't avoiding the food, although this can be difficult when it is something you enjoy, but rather the nutrients that you miss by not having it in your diet. I broke down some of the common ones to look on what what nutrients you are missing and some food options to help replace these. Make sure, especially when missing out on a food group, to commit to taking a multi-vitamin!

Dairy (i'm a milk fanatic so this was hard for me but check out my lactaid post...it has saved my life!!)

-Calcium: replace with fortified cereals, lactaid/soy milk/almond milk/rice milk, orange juice, okra, kale, and collards

-Vitamin D: replace with fortified juices and cereals, sunlight, avocado, beef liver (ha!)

-Magnesium: replace with meat, poultry, fish (tuna), pumpkin/squash seeds, quinoa, spinach, brown rice, and artichoke hearts

-Potassium: replace with potatoes/sweet potatoes, prune juice, carrots, winter squash, bananas, orange fruits and melons

Eggs

-Vitamin E: replace with avocado, broccoli, mango, spinach, corn oil, nectarine, kiwi, peanuts, hazelnuts and sunflower seeds

-B12: beef, fortified cereals, pork, and chicken breast

-Folic Acid: Fortified juice and cereals, banana, spinach, avocado, rice, broccoli, tomato, papaya, cantaloupe, and asparagus

-Vitamin D: replace with fortified juices and cereals, sunlight, avocado, beef liver

Wheat

-Thiamine: pork, beef, leafy green vegetables, berries, and fortified cereals

-Niacin: chicken, beef, liver, and fortified cereals

Fresh Fruits/Vegetables

-With this allergy, it becomes a trial and error as to what fresh fruits and vegetables are able to be eaten

-Try cooking, micro-waving, baking or buying frozen and canned

-Some can handle processed such as applesauce or dried fruits

-For mild allergies, peeling the fruit/vegetables skin and eating them unripe can help ease some discomfort

There are a million of allergies out there but these are a couple bigger ones. Try to be creative and know what your body can handle. Having an allergy does not need to severely limit your diet!!

Megan

Tasty Snacking

"You can either hold yourself up to the unrealistic standards of others, or ignore them and concentrate on being happy with yourself as you are"

-Jeph Jacques

WEBSITE: http://www.infinitewellnesssolutions.com/images/posters/ES_Poster5.pdf What the labels really mean!

Your sitting in your second meeting for the morning, lunch break is hours away and your stomach is growling so loud your boss keeps eyeing you. You clench your teeth and check your watch, anxiously awaiting the time you can rush out and scarf down a meal. If weight loss/maintaining is truly your goal then a snack is actually a better option in a situation like this.

Snacks have earned themselves a bad reputation and are often avoided in crash diets, but they should not be viewed in a negative light. Snacking is a great way to keep your metabolism high, manage hunger and reduce bingeing. When you get too hungry you are more likely to make bad decisions.

So grabbing a snickers in between meals is not what we are talking about here. Snacks can be implemented into a healthy lifestyle when they are done right. Being conscious about choices can help you reach your goals.

Eating less calories at a time but more often is a great way to help you maintain your hunger and prevent ravenous eating. A common schedule for doing this:

BREAKFAST-8 am

MID MORNING SNACK-10:30 am

LUNCH-12 pm

MID AFTERNOON SNACK-2:30 pm

DINNER-6 pm

When snacking make sure it is because you are hungry and not just bored or stressed! Also, a lot of times our bodies mistake hunger for thirst so staying hydrated throughout the day can keep you from snacking when you truly aren't hungry. Pay attention when you are snacking. Sit down at the table like you do when you eat a meal and put the snack on a plate. When you grab the box and sit in front of the TV you eat more without realizing it. Make sure you keep healthy options in your bag or desk so you are not tempted to walk down to the vending machine for some greasy potato chips.

Choosing healthy options from some of these food groups can help your healthy lifestyle:

-Fruits and vegetables are a great option to grab on the go. They are low in calorie but high in fiber so you stay full.

-Whole Grains-whole grain foods are high in fiber and complex carbohydrates which help give you energy (essential for exercise).

-Nuts/Seeds-check out the post on Nutty Nutrition for more information. They are high in protein and monounsaturated fats. Almonds have been linked to weight loss, just be conscious of portion size.

-Low fat dairy products-high in calcium and protein, options such as yogurt, cottage cheese, milk and cheese are filling snack options

Healthy Snacking Options:

-Fresh fruits

-Fresh veggies

-Air popped popcorn

-Almonds

-Baked tostitos (110 calories)

-Reduced fat triscuits (120 calories)

-Low Fat Kettle Crisps (110 calories)

-Rice cakes and peanut butter

-Low fat yogurt

-Cheese and whole wheat crackers

-Rye bread and cottage cheese

-Applesauce and whole-grain toast

-Apple slices and almond butter

-Vegetable soups

-whole grain pita bread and hummus

-Frozen orange juice

-Hard-boiled egg

-Crispbread topped with low-fat cream cheese and salmon

-Fruit smoothie with non-fat milk

-Whole grain bread topped with peanut butter and banana

-Dried fruit

Be creative and enjoy snacking! The most important thing is choosing healthy options, not depriving yourself completely.

Megan

Fighting the Freshman 15

"The achievement of your goal is assured the moment you commit yourself to it"

-Mack Douglas

WEBSITE: http://www.youngwomenshealth.org/college101.html Great alternatives to eat when living in a dorm!

I had a very sweet requests for some Blog requests, which makes me so excited and I really appreciate it! For the next few posts I am going to split up some of the requests to look at...Freshman 15, snacking and food allergies!

Moving out on your own with new friends, new stresses and lots of food. I am a living testimony that the freshman 15 does exist. Living in the dorms lead me to many ordered pizzas and late night ice cream socials. Exercising was placed on the back burner behind studying and getting involved, and as a result my pants got just a little bit tighter.

Food is readily available, and often in excess. There are many cafeterias that offer buffet-style dining complete with fully loaded dessert bars. That mixed with alcohol experimentation and the lack of time for physical activity, those pounds sneak up on many freshman. But does that mean all new students are doomed to this phenomenon? How can we avoid this common weight gain?

For starters, freshman don't typically cook. The dorms aren't kitchen friendly, so they end up eating the majority of their meals outside of the room. At home, mom might have cooked chicken using a low-fat recipe while the dorm cook loads up on the calorie laden oils.

First, a great way to ditch an old habit and save lots of calories is to kick a soda addiction. Many cokes can contain 125-500 calories and little nutritional value. Switching to diet sodas only contain sweetners that have been linked to an increase in cravings. Energy drinks are even worse....higher in sugar and calories. So what can we do for those late night study sessions? Coffee can be an excellent alternative when used sparingly. Green tea contains caffeine and powerful antioxidants. It has also been shown to help with weight loss (an added bonus!). Finally, one of my favorite new finds is Crystal Light Wild Strawberry Energy. At only 10 calories, it can be added to water to give a little jolt of caffeine and helps you increase your water consumption.

Driving to college to move in, my mom got very serious and told me she wanted to talk to me about something. Freaking out that she was going to dump something on my, she proceeded to tell me that freshman weight gain is linked to pop-tarts and warned me to never eat them. A while back I posted Breakfast of Champions, spelling out the health benefits of eating breakfast. A low-fat, high-protein breakfast has enormous benefits for all of our healthy lifestyles, and this doesn't exclude college students. Yes, it is easy to roll out of bed at 7:55 and run out the door in time to make your 8 am, but setting your alarm 10 minutes earlier can be a huge step in the process of avoiding weight gain. Eating protein has been shown to keep you fuller throughout the day and reducing the amount that you eat later on. It also keeps your energy level high and a sharper mental acuity, great for exam day :)

Nutrition often takes a backseat to social engagements. In 4 years of college, I slowly began to realize how many things revolved around food. Meeting up with a friend you haven't seen in a while? Go out to lunch. Long meeting through lunch? Order pizza. Having friends over to study for a final? Pop some popcorn and open a few sodas. It does not need to be a choice to be healthy or hanging out with friends though. It just takes a little bit of effort and a lot of willpower. If you are going out to eat with friends, check out the posts about the various types of foods and how to make them healthy. Look at the menu ahead of time and have a plan. Enjoy the time spent with your friends, instead of focusing on the food in front of you. You do not need to beat yourself up though. If you had a slice of cheese pizza at your meeting, just allow yourself to breathe and make healthy choices throughout the next day.

Studying is a huge time for snacking. Be conscious of what you are consuming. Don't just eat straight out of the bag, but rather pull out a serving on a separate plate. Keep some healthy snacks in your backpack to fight hunger and resist the urge to hit the snack machines.

There is way too much information to cover about alcohol to cover here, but just remember it is a huge calorie bombshell. They don't call it a beer belly for nothing. It is empty calories that is not metabolized correctly. Be conscious of what you consume, and don't kill your healthy lifestyle with wine and beer!

I have mixed feelings about food journaling. No, it is not in itself a bad thing, and can prove to be very useful for many people. It is a great resource to keep you accountable for what you are eating and make you conscious. This can help you to see when it is that you are eating the most or what situations cause the biggest slip-ups. Remember though, there is a big difference between calorie counting and being calorie conscious. I know if I start to truly journal then I can begin to obsess with the number of calories in everything, and this is not a healthy habit. So if you chose to journal, keep an eye on the big picture of remaining healthy as opposed to focusing on each and every little calorie.

Keep a routine. It is so easy to get thrown off of a schedule and you end up eating dinner at midnight. OK so there needs to be some flexibility, but having a general schedule can keep you from big mistakes. Try to eat at the same time everyday when possible.

Stress eating and frothy-coffee drinks aren't the only culprit for this epidemic though. Many students often skip exercise, and in turn expand the waistline. The best thing I did in my healthy lifestyle was to buy a pass for the fitness classes at our college gym (which later became my passion!) There are a couple reasons I support the exercise classes as a means to fight those unwanted pounds. First, when you have to purchase one you feel that your money would be wasted if you don't go. I don't know about our colleges, but I know the one at my college rec costs around $60 for an unlimited pass (or $3.50 for a one-time pass). This seems pricey, but if you attend 2 a week all semester it pays for itself. Now think if you are going 5 or 6 times....huge savings! Second, there is something for everyone. Get in there and try all of the classes. If you hate one instructor or one type, go try something else. For a long time I was terrified to try a cycle class, but when I finally got the courage to go I fell in love with it. Find the few that suit you, if you enjoy it you will be more likely to stick to it. Thirdly, the variety help you to prevent adaptation. There is everything from step to weights to kickboxing. They work all different type of muscles, and allow for a full body workout. Finally, I got to the point where they became a part of my schedule. Having this as just another part of my day kept me consistent and made it so that I knew when I had to attend them. Sold yet??

Remember you pay for your college gym as part of your dues so USE IT! Plain and simple, get yourself to the gym. It is such an awesome way to relieve stress and a productive study break!!

Stay active. This does not have to mean pumping iron at the gym. Use every opportunity to get your heart rate up. Climb those three flights of stairs to get to your psychology class. If you have enough time in between classes, walk instead of riding the bus. Hanging out with friends doesn't always have to be hitting the local Mexican joint. Instead plan a game of ultimate frisbee at a campus park or some touch football.

A big way to avoid the freshman weight gain is by wanting to avoid the freshman weight gain. It will take commitment and a plan, but it can be done. Having a clear plan can keep you accountable. There are many other new students that fear this same thing so talk to friends and get a workout buddy!

Stay active and eat right :)

Megan

Booty Boot Camp

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity"

-JFK

WEBSITE: No need to hit the gym. Use this gear-free guide to sweat without all the big machineshttp://www.womenshealthmag.com/fitness/no-equipment-required-workout

Hit that lower body, targeting those glutes that we all know and love! Take a look at some interval work that will burn those glutes and get you working!! Grab some hand weights, an optional step, and a towel to get started. Do the interval 2-3 times through twice a week and you'll love the results quickly!

Simple Lounge-No need to get fancy, a lounge is one of the best way to burn everything below the waist. Make sure your stance is wide enough so that you are moving straight down and up, not forward and back.

Fly Away-Stand on a low step (no step, do movement on the ground) with feet together, dumbbells by your side. Hinge body forward while you extend your right leg behind you and lift your arms up above your head so your body is in a tabletop position. Work on keeping your hips parallel to the ground. Hold 1-2 second and lower back to starting position, trying not to touch your right leg to the step before you begin the movement again.

In/Out Lounge-Start with feet together. Step your left leg out to the left diagonal while you lower to a lounge. Step your left back and repeat with the right leg.

Ski Boot Sit-Start with feet hip width apart, standing on the dumbbells (heels on the handles) and putting a rolled up towel in between your knees. Extend your arms straight in front of you. Squat down to a 90 degree angle, sitting back as if sitting in a chair. Come halfway back up so legs are slightly bent before beginning the movement again.

Duck Squat-Stand with feet wider than hip width apart and point your toes out to the 45 degree angle. To make it harder you can hold a dumbbell in both hands in front of you. Lower the plie squat down to a 90 degree angle while keeping your knees behind your toes.

Tennis Shuffle-Stand on a low step with feet together and arms extended in front of you. Hop left leg down to the ground and coming into a squat position and quickly hop the left leg back onto the step

Side Shaper-Lie on your right side and prop yourself up onto your right elbow, keeping your shoulder and elbow in line. Your left hand can be on your hip or placed on the ground for balance. Lift hips off the ground until your body forms a straight line. Lift leg straight up about 6 inches away from the right leg. Return the left leg and lower back down before starting the second rep.

Upside Down Crunch-Lift your body into a plank position on your elbows. Keep your shoulders and elbows in line and a straight line from your head to your feet. Slightly lift the tailbone up towards the ceiling and tuck your abs. Hold this position for a few seconds and then return to the plank.

Love that lower body, and use some of these great moves to get there!! Happy sweating :)

Megan

The Skinny on Lactaid

"A strong outside strengthens the inside"

-Selene Yeager

WEBSITE: http://www.womenshealthmag.com/health/better-sleep It is no secret sleep is good for our health and can help curb cravings and amp metabolism. Check out some tips so you get the most out of sleep!

The Product of the day is LACTAID!

For me, lactaid is a necessity due to lactose intolerance but I have loved the nutritional benefits that come along with it!! It provides the benefits of dairy plus some :)

CALCIUM:

One serving of lactaid contains 50% of your daily recommended amount of calcium. This promotes strong bones, cardiovascular system and nervous system

VITAMIN D:

Check the label, but the majority of lactaid products contain a good amount of vitamin D. This has been shown to help the absorption of calcium, prevent inflammation and promote bone growth.

PROTEIN:

Dairy is an excellent source of healthy, low fat proteins. My favorite Lactaid is HEB's Mootopia which has 12 g of protein as opposed to skim milk which only has 8 g.

Lactaid comes from cows that have not been treated with an artificial growth hormone and contain magnesium, potassium and vitamin A. Lactaid also has a sweeter taste than normal milk does which might suit a sweet tooth better. Don't let this decieve you, lactaid has half the sugar than the average glass of skim milk (6 g as opposed to 12 g)

Why I Love to Walk

"Walking is man's best medicine"

-Hippocrates

WEBSITE: http://www.lifescript.com/Body/Shape/Workout/Burn_Calories_with_the_Little_Stuff.aspx?utm_campaign=Zemanta Life is busy and getting to the gym everyday is often not a reality for the majority of us. Amp up your normal routine to really get that heart rate up with the little things!!

Walking is one of the most natural forms of exercise. Not only is it a necessity in our daily lives, it has many health benefits that can get us closer to our healthy lifestyle.

Maybe running isn't your thing or you're experiencing joint pains or you just need a day of lighter exercise, walking is a gentle, low-impact exercise. There is very little skill involved to it...I would hope most of us are pretty good at it by now! Research has shown that you will burn about the same power walking a mile as you do running a mile, you just get there faster when you jog!

The American College of Sports Medicine suggests 20-60 minutes of continuous activity 3-5 times a week at 60%-90% of max heart rate and 2-3 days of resistance training. Walking is a great step towards fitness!!

Health Benefits of Walking:

-Lowers "bad" cholesterol and increases the "good" cholesterol

-Lowers blood pressure

-Reduces risk/manages type 2 diabetes

-Increases bone density

-Manages weight

-May help to lower the risk of certain types of cancer

-Improves mood

-Helps improve strength and fitness

-Helps you sleep better

Walking for Fitness:

-Spend about 5 minutes warming-up by slowly increasing pace in order to allow your muscles to get warm

-After warm up, stretch quads/hams/calves/lower back/side

-Start at your particular fitness level even if this is only 10-15 minutes at a steady pace. For maximum benefits work your way up to 45-60 minutes at a fairly brisk pace

-Allow your body to cool down by spending another 5 minutes slowing your speed

-Repeat your stretches before finishing your exercise

Stay Motivated:

-Set realistic goals. Having a specific goal you want to work for will help you continue through on your plan. Whether this be 30 minutes a day or increasing your speed, think of what goals you want to reach.

-Track your progress so that you can see your success. Tracking time or distance will allow you to see how far you have gone and give you great inspiration to push forward.

-Make it fun by walking with a friend or varying your route. Look into great walking trails around you so you have something to take your mind off the physical activity. If walking with a friend, make sure you are keeping it physical and not just a social hour. Yes, it is fun to chat with a friend but motivate each other while doing it!

Increase Your Daily Walking:

-Park your car further from the store

-Get off the bus a stop or two early and walk to your destination

-During your lunch break, walk to a picnic table to eat or to the restaurant

-For shorter distances, walk for errands instead of driving

-Walking lawnmower...ditch that riding lawnmower

-Keep walking shoes handy for breathers during work to clear your head and take a break

Working out does not have to be hard-core cycling classes or 10 mile runs, so get out there and walk...you will see the benefits!!

Megan

Use your Food for Energy

"Much may be done in those little shreds and patches of time which every day produces, and which most men throw away"

-Charles Caleb Colton

WEBSITE: http://www.dailyherald.com/story/?id=273757 Work out and feel great by doing something good for others! Volunteering will not only give back, but can increase your physical fitness! Around 340 calories to play wait kids for an hour...talk about two birds with one stone :)

Basal Metabolic Rate is what your body needs to function in a completely rested state. Just having your heart pumping and organs working, it takes energy. This energy comes from the food you eat. In order to figure out your specific BMR you can use this formula:

Women: 655+(4.35xweight in pounds)+(4.7Xheight in inches)-(4.7Xage)

Men: 66+(6.23Xweight)+(12.7Xheight)-(6.8Xage)

(When trying to lose weight, do not go more than 500 calories below this! That is too much and not a healthy way to lose weight!! As a key, no woman should never go below 1200 and man 1500!)

This is an estimate of what it would take if you had a completely sedentary lifestyle. By increasing activity, your daily needs are increased so that you have sufficient energy. Not adding enough calories forces your body to reach into fat stores for energy...which is not as good as it sounds. This can lead to "bonking", meaning fatigue, light-headedness, loss of coordination and weakness. Not good things when trying to work out! This symptoms mean you are asking for more than your body can provide, and most likely have a dip in your blood sugar level.

This does not mean you should wait for the dipping feeling to reach for an energy bar. You must plan ahead so that your body is getting the nutrition and energy it needs for everything you throw at it.

During strenuous exercise it is vital that you give the body ample energy. Because the goal of this activity is to build muscle (whether it is the heart muscle in cardio or body muscles in strength training) but when you finish exercising and don't give your body a replenishing supply you actually eat away at the existing muscle. It effectively reverses the efforts you have put in to work these muscles.

There is a very scientific way in which energy is formed and released within the body but I am not at all a scientist so I will try to explain this in the easy way!

There are 3 different systems in the body that work together to create the energy you need in a workout. The contribution of each system depends on the intensity and duration of your exercise.

ATP-CP System-short burst energy system, think a 6-second full out sprint here. It requires no oxygen and is part of an anaerobic support system. We have a very limited amount of this creatine phosphate (CP) in our muscles, so our supply is used up very quickly.

Anaerobic System-this system works longer, around 90 second or pushing. It breaks down glucose for energy without the use of oxygen. Unfortunately, it also produces lactic acid that can cause athletes to "hit the wall" but unless you are out doing some crazy things you shouldn't worry about that!

Aerobic System-This is our endurance training, where we teach out bodies to keep going for longer periods of time. This system slows down the use of glucose for energy. It uses fat for energy, which teaches our muscles to use fat efficiently.

OK so what does that all mean in terms of food energy? Clearly, it is vital that these systems have a place to get the energy to produce effective workouts. Energy comes from carbohydrates, protein and fat. The glucose needed to burn in these workouts comes from the breakdown of carbohydrates, which is why carbs are vital for fitness!

Specific needs vary from person to person, and increasing intensity needs to result in an increase in intake of these nutrients. In moderate to high-intensity exercise, your body will gradually begin to burn more fat and less glucose for energy.

It is no secret that you are able to work out longer and harder and you get more fit. That is because your body becomes trained to burn fat more effectively (well one reason at least). So you begin to be able to train longer without fatigue and burn more calories.

So how can you get the most energy from your workout while remaining safe?

1. Stay hydrated! I can't stress enough the importance of drinking water, especially when increasing your exercise.

2. Be proactive with food supply. Getting proper nutrients at every meal will keep your energy levels high. Remember it takes time for this energy to be released so don't wait until you feel fatigued to grab that apple!

3. When planning on a long, hard workout, increase your intake of carbohydrates. We all know the marathon runners carb-loading secret!

4. Don't eat right before you exercise, your digestive system will be working against your muscles as they compete for energy. Large meals should be 3-4 hours before working out, and smaller meals 2-3 hours. Do what works best for you, I know some people like a small snack right before or even during their physical activity.

5. Make sure you provide the body with protein prior to a long workout, and replenish the body with carbs following your exercise.

6. Nature is the best source of energy. You don't need processed energy drinks, bars and and gels. Instead take from the earth and fuel up on bananas, dried fruits, nuts, yogurt, granola, grapes, water, and many of the natural foods God created for us!

7. If supplements are the route you take, make sure you research them and know what you are putting in your body. Just because they are in the nutrition aisle does not mean they are good for you!!

8. Listen to your body. Your body is the best indicator of what you need for a healthy lifestyle. It will let you know when it needs food, and what kind of foods it needs.

So eat and be fit :)

Megan

Push-Up Perfection

"Each time we face our fear, we gain strength, courage and confidence in the doing"

-Unknown

Website: http://www.fitnessmagazine.com/workout/motivation/habits-of-effective-exercisers/?sssdmh=dm17.461106&esrc=nwfitdailytip080410&email=2686729334 strategies to help you stick with your exercise goals!

Well today is my final day of the 100 Push-Up Challenge! Honestly, I have been putting it off all day but that is my post-dinner goal!

http://hundredpushups.com

It is a 6 week challenge to get you up to doing 100 straight push-ups. I know what you are thinking...not possible?!?! But, it really is such a great goal and you feel so much stronger by doing it. Think of how accomplished you will feel when you finish that final one :)

I started on week 3 so I have been doing it for 3 weeks but it really did help build my strength drastically. There were some days when I thought I was crazy for doing it but I've made it to the final test and I challenge you to do the same!!

Why are push-ups so great? This single exercise involves weight lifting, cardio work, and stretching all in one movement! What a great way to maximize your time!!

Your abs are (hopefully) contracted throughout the entire movement so you are both strengthening the core and inadvertently stretched in order to stabilize your form. The quadriceps are engaged to hold your body in the upright form. The push-up motion works the chest, biceps and anterior deltoids while stretching the back and biceps.

They work a great range of muscles and require no equipment what-so-ever. You are able to squeeze this challenge in while you get ready in the morning. The 100 Push-Up Challenge has you resting at points and this is when I would make my bed or get dressed. It did not take time at all to work through this!

Endurance is vital to increase your strength in any workout routine. By remaining committed, you will be able to increase your ability and endurance both in push-ups and all strength training exercises!

Because push-ups are such a great total body conditioner, they help prevent injury while doing other exercises. Using push-ups as a warm-up will engage all the muscles and allow the strength to build so you do not jeopardize form with weight lifting.

Muscle growth is important for a healthy lifestyle. I'm not talking body building here...girls don't worry, you won't ham up by doing this. We lack the testosterone to build in that way! Push-ups release a natural growth hormone that build muscles needed in order to be strong, healthy individuals!

So before you drop to the floor to start your work, really check form. It is vital to practice good form to prevent injuries and maximize results. Ensure that your shoulders, elbows and wrists are in line and that you have a straight line from the top of your head to your contact point (knees or toes). Make sure you constantly thinking about keeping your butt from dropping or raising, this will put too much strain on your lower back. Feet are slightly separated if performing these on your toes.

Take the challenge, you might surprise yourself!!

Megan