Feeling a Pizza Night?

"When it comes to exercising and eating right, there is no 'I'll start tomorrow' for tomorrow is disease"

-Teri Guillemets

WEBSITE: Tailgating this football game? Keep an eye out for the best and worst chips and dips options http://eatthis.menshealth.com/slideshow/worst-chips-and-dips?cm_mmc=ETNTNL-_-2010_10_20-_-HTML-_-1

I went for a 10 mile run last night and it was amazing! Runs like that always make me realize why I love the sport so much-the weather was perfect and it is so energizing to be going so far and still feel great! When I got back I wanted to do nothing else but lay on the couch and watch my Sooners on TV. What better thing to go with college football than pizza?! Now, clearly, pizza is not the healthiest of choices and it is not easy to find lactose-intolerant pizza so I made my own and it was so good!!

What you need-

1. Sandwhich Thins (If you haven't picked up on it, I use these for almost everything!! I am addicted!)

2. 2 oz. chicken (about the size of your palm)

3. 1/4 cup mozzarella cheese (I left this off and opted for some almond milk with meal instead!)

4. 1/4 cup tomato sauce (Monte Bene is low fat, only 38 calories for 1/2 a cup and tastes so good!!)

5. 1 cup broccoli

**Preheat oven to 350

**Top sandwich thin with tomato sauce, cheese and chicken

**Cook pizza in oven for 10 minutes

**Serve with a side of broccoli

313 calories

8 grams fat

31 grams protein

33 grams carbs

8 grams fiber

What a tasty alternative for the greasy, calorie-laden Pizza Hut option!!

Megan

10 Ways To Get Out of the Exercise Rut

"The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers"

-M Scott Peck

Website: Breakfast is my FAVORITE meal and is so important to eat everyday! I loved this excuse-proof breakfast menu http://www.fitnessmagazine.com/recipes/quick-recipes/breakfast/no-more-excuses-breakfast-recipes-for-every-morning/?sssdmh=dm17.477943&esrc=nwfitdailytip102410&email=2686729334

A healthy lifestyle is truly a life commitment. It is hard work to reach your goals and then even harder to maintain them or work for even more. So what do you do when you aren't exactly feeling it...all too often, people give in to the temptation to throw in the towel. But an exercise rut is completely normal and even the professional athletes feel the days/weeks/months where they lose sight of why they started in the first place. So how do you avoid this rut?

10. Set a goal-Know what you are keeping your eyes on. Is it training for a triathlon? Being able to run a mile? Losing one jean size? Knowing exactly what it is that you are looking to achieve can be a motivator to keep you going even when the going gets tough

9. Get a plan-Know HOW you are going to get there. I am all about written schedules. Hanging on my fridge is exactly how far I am going to run each day and I can physically check it off when I complete it. When I am getting lazy, I look at the schedule to see that I can't just sit around because I have ___ number of miles to run or _____ workout to complete

8. Stop making excuses-Get your mind right and take time out for you. Yes, there will be days when things come up and a workout isn't possible, but typically you know your schedule so work around it. Having your mind right will help you to overcome the excuses you want to let bring you down

7. Prioritize-Always make time for exercises you enjoy. Not every workout will be fun and exciting but you do need to make some time to work in "fun" things so that you don't lose interest in staying in shape

6. Attitude-Plain and simple, attitude is everything. Keep a positive look and a "can do" attitude!

5. Professional help-hire a personal trainer or fitness class. These people are paid to motivate you and to work areas in an effective way so use their resources to get out of your rut.

4. Nutrition-It's amazing how much better you feel when you eat right. Eating a well-balanced diet will give you more energy for workouts and thus letting you be more effective.

3. Diversity-Don't do the same workout day after day. Not only will you body adapt and quit showing changes, you will get bored and quit much quicker. Keep changing speed, intensity, repetitions or exercise types so that you continually maximize results

2. Overtraining-More is not always better. Listen to your body and challenge yourself, but you will break down fast if you push too hard too fast

1. Commitment-Yes, I love working out. I love how it makes me feel and I absolutely love seeing the results of my hard work. This being said, there are days I just flat out don't want to do anything more than lay on the couch and eat animal crackers all day long. Having committed myself to a healthy lifestyle means pushing through and fighting the urge to bum it when I need to be working hard.

After my marathon, this is my next goal. I so want to do some kind of mud run! They look so much fun!! This will be my motivation to get me out of an exercise rut. What do you do for your exercise ruts?

Megan

The 5 Best and Worst of Halloween

"Research tells us that 14 out of 10 individuals like chocolate"

-Sandra Boynton

Source: http://eatthis.menshealth.com/slide/worst-chewy-candy-0?slideshow=185599#title

I have been having a blast in my classroom with all the fun Halloween activities that can be done. We are counting with candy corn, sorting and matching chocolate bars and making our very own Halloween cookies. Fortunately, my kids get to have "Food of Minimal Nutritional Value" (one of the many joys of teaching Special Ed) so food is a part of our everyday routine!

Each year the average American takes down 24 pounds of candy...with the majority of this around Halloween festivities. Being dressed as a witch or Superman does not exempt you from the sugar calories. In fact, 3 minitaure Reese's cups has more sugar than a glazed doughnut and only half the pack of skittles (and who really stops at just half of their package!) can rack up more sugar than a scoop of Cookies and Cream Ice Cream! Talk about scary!!

I love getting my email articles and I had another one that just seemed appropriate so check out some great candy swaps to save you a whopping 400 calories this Sunday.

The scary "Fun Size" Candy Bar-Butterfinger Bar

-100 calories, 4 grams fat and 10 grams of sugar

Switch for-3 Musketeers

-63 calories, 2 grams fat amd 10 grams of sugar

The scary Fruit Candy-Brach's Airheads (3 pieces)
-140 calories, 1.5 grams fat and 19 grams sugar

Switch for-Spangler Dum Dum's (3 pops)

-77 calories, 0 grams fat and 5 grams sugar

The scary Minitaure Candy Bar-Twix

-150 calories, 8 grams fat and 15 grams sugar

Switch for-Tootsie Roll (3 pieces)

-70 calories, 1.5 grams fat and 9.5 grams sugar

The scary Chewy Candy-Brach's Milk Maid Caramels (4 pieces)

-160 calories, 4.5 grams fat and 16 grams sugar

Switch for-Now and Later (4 pieces)

-53 calories, 1/2 gram fat, 10 grams sugar

The scary Halloween themed candy-Reese's Pumpkins

-170 calories, 10 grams fat and 16 grams sugar

Switch for-Brach's Candy Corn (11 pieces)

-70 calories, 0 grams fat and 14 grams sugar

So trick-or trating does not need to be avoided. You can have your candy and eat it too, just make Halloween choices that keep you looking good in any costume :)

Megan

Inspire Yourself

"If you only do what you know you can do-you never do very much"
-Tom Krause

WEBSITE:http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-foods-for-runners/?esrc=nwfitdailytip101910&email=2686729334 Eat for more energy

It's so easy to start strong. You make a fitness goal and hit gym day 1 feeling powered and ready for the challenge. A week goes by and slowly, with each passing day, you begin to feel more and more like it is a chore. I can't tell you the number of times I have gotten dressed to go for a run at 7am and didn't motivate myself to get outside and do it until 7pm. Clearly, I don't have the perfect fix for a loss of motivation, but I thought I would share some things that get me truly pumped up!

-Having a schedule. I am a very visual person and I need to be able to see in writing exactly what I am going to do today, tomorrow and next week. I have found success when training for a run to be able to print out the schedule and post-it on my fridge. That means I can't try to talk myself into skipping or doing less because I have a set regiment to follow.

-Tracking success. I use the same printed schedule to cross out days that I have finished so that I can see exactly how far I come. Maybe you keep a journal to track weight loss, increase in mileage or how many days you worked out. Something so that you can look and see how hard you are working and know you have come too far to give up.

-Good music. There is nothing like a song coming on that truly amps you. It gives you that extra umph you need and you forget how tired your body is already feeling. My power song is "Thunder" by Nuttin' But Stringz (youtube it if you haven't heard it, I am addicted!)

-A workout partner. Team up and motivate each other when the days get hard. Become accountable so that you know they are on your team and rooting for you.

-Setting achievable goals. Choose goals that are challenging but doable. It is discouraging to work hard and not see yourself reaching a goal. If you have a big major goal you want to work for, try setting smaller goals along the way to help you get there.

-Positivity. Keep a positive mindset and attitude for each of your workouts. Don't be that person that gets through an exercise by repeating the mantra "I need to work harder, I'm fat" or "I am a failure if I give up", nothing will bring you down faster. Encourage yourself with positive thoughts so that you finish feeling good and not broken down.

-Use the time you have. I know lots of people that plan their days/grocery lists/meeting agendas while working out and others that use it as a time of prayer and praise. I completely clear my hand and use running as a time to get away from the stress of life and just relax.

The list truly could go on forever but these are a few I use for my toughest days. What gets you through?

Megan

Go From 3 to 5

"If you don't do what's best for your body, you're the one who comes up on the short end"

-Julius Erving

WEBSITE: 5 exercises to do while watching TV http://www.fitnessmagazine.com/workout/abs/express/made-for-tv-workout-5-fast-exercises/?esrc=nwfitdailytip102010&email=2686729334

Ditch crazy water diets, Special K addictions and carb-free lifestyles-a "snacking" lifestylemight be all you need for those last couple pounds.

I recently switched from the traditional 3 meals a day to try this 5 meal a day thing. I kept hearing about it and wanted to see what the hype was all about. The premise behind it is that you eat more times with less calories at each meal.

I never thought this is something I would stick to but I really have LOVED it! I truly feel like I have so much more energy because of it. I have breakfast when I wake up (typically eggs or oatmeal), a second meal about 3 hours later (a protein shake), lunch, a fourth meal around 3 hours later again and then dinner. The people I work with keep making fun of me because they say I am always eating!!

The benefits of this kind of eating:

**Less snacking. It helps keep those "pangs" reduced and you know the next meal is right around the corner

**Less surplus calories. If done right, you will eat the same amount of calories by the end of the day but by breaking it up your body is being refueled with less at each meal. When your body is left with excess calories it is stored as fat for later usage. Further, eating regularly amps your metabolism so you are burning fat more readily.

**Less energy slumps. As I said, I really feel as though I have more energy after I started eating this way. That "mid-day slump" comes from the body's attempt to digest a meal.

The pitfalls of eating this way:

**Time. OK I find that it takes forever for me to prepare all my meals to bring to work for me the next day, but I have increased my efficiency from when I first started for sure!

**Impractical. Many people claim that eating every 3-4 hours is completely impractical for a busy lifestyle, and yes it is difficult at first, but once you develop a routine you won't even think about it. Pack some healthy foods in your desk or keep extra protein shakes in the refrigerator for days when you need something quick.

**Eating out. Yes, few restaurants offer low-calorie meal options that fit in your budget but that should not keep you from an occasional splurge. Allow yourself a "meal off" and get right back to the plan. Now this does not mean to go crazy and order the fattiest food on the menu, but it is ok to enjoy the food you are eating without worrying about every bite.

So how many calories should you eat per meal:

Step 1: Calculate your BMR

-Women: 655 + (4.3 X weight) + (4.7 X height) - (4.7 X age)

-Men: 66 + (6.3 X weight) + (12.9 X height) - (6.8 X age)

Step 2: Activity level

-Sedentary: Multiply by 20%

-Lightly Active: Multiply by 30%

-Moderately Active (Exercise most days): Multiply by 40%

-Very Active (Exercise everyday for prolonged periods): Multiply by 50%

-Extremely Active (athletic training): Multiply by 60%

The number you get is what you need to maintain weight, and so eating less calories will cause you to lose weight (don't exceed a reduction of more than 500 calories!). Take the target calorie number and divide by 5 to see how many calories you should eat per mini-meal.

Have you ever tried 5 meals a day? How did you feel about it?

Megan

101 Best Running Tips (And My Top 42 for every exerciser)

"All it takes is all you've got"

SOURCE: http://www.womenshealthmag.com/fitness/running-tips-beginners-guide?cm_mmc=Newsletter-_-2010_Oct_18-_-Dose-_-readon
I am subscribed to a couple of daily fitness emails through various magazines (which is where I get a lot of my website recommendations!) I got this one and LOVED it so I I figured it was worth doing an article review to share what I got out of it.
Womens Health did an article about some great running tips, but don't worry if you aren't a runner. A lot of these are great tips for your everday workouts. I don't have the time or space for all 101 but I chose some of the best to share!

STARTING OUT:
1. Start by accepting the challenge-"Everyone is an athlete, some of us are training and some aren't"
2. Think in minutes not miles-When starting running or working out, focus on taking small steps-increasing by a minute each time you exercise
3. Relax-When engaging in physical activity, think about relaxing your jaw, shoulders, hands and arms instead of tensing up
4. Quickies-If you are crunched for time, squeeze in a quick workout...something is better than nothing!
5. Warm Up and then stretch-stretching cold muscles can increase injury risk
6. Moderation-"Is beer good for runners? Sure, when it is the other guy drinking it"
7. Listen to your body-"Run through annoyances, not pain"
8. Come to play-"Fitness needs to be fun...fun is the process. Fitness is the result"

EARLY TRAINING:
9. Every mile counts-"Regardless of pace, each mile you run (walk) burns about 100 calories"
10. Go for the goal-"It is hard to keep on an exercise program without a significant goal in mind"
11. Think big, but carry an eraser-Flexibility is key to fitness programs
12. Consistency-"Day to day consistency is more important tha big mileage"
13. Find the right proportion-"Yes, quantity is important but a large portion of your exercise should be quality rather than quantity"
14. Be a "cross-eater"-add variation to your diet. Try one new food a week.
15. Think globally, act locally-Have a big, final goal in the back of your mind but make small plans for steps in how to get there
16. Quality-You will never increase endurance if you always stay in your comfort zone

ADVANCED TRAINING:
17. Just do it-"The difference between a jogger and a runner is an entry blank
18. Mind over grind-"Any idiot can train himself to the ground; the trick is doing the training that makes you gradually stronger"
19. Have fun on easy days-Don't get the training-is-everything-syndrome and have some easy workouts where you 'stop to smell the roses' along the way
20. Have fun on hard days-Even when the going gets tough, have fun doing it! Chose workouts, routes and exercises you truly enjoy so it isn't a chore to complete
21. Think like a camel-Hydrate! Hydrate! Hydrate!
22. Rest assured-"Back off at the first sign of injury. 3-5 days off is better than a month or two."
23. Divide and Conquer-Don't set too many goals at once. Pick one thing at a time to work on or work for.

HILL RUNNING:
24. Join the resistance-"Hills are the only beneficial resistance training for runners"
25. Adapt-"Running hills breaks the rhythm and forces your muscles to adapt to new stressors. The result? You become stronger"
26. Avoid the downside-Running hills on a treadmill can be beneficial because you avoid the pounding of the downhill slide
27. Lean into it-When coming down a hill, lean into it



RACING:
28. Stay in control-"Run this race at YOUR own pace"
29. Make a pass-"Passing competitors gives you a lift and you get a surge of adrenaline"
30. Get over it-"If you have a bad workout-allow yourself 1 hour to stew over it and then move on"
31. Be patient-"Expect 6-10 workouts before you see significant improvement"
32. Finish it with a kick-Work to finish every workout faster or stronger than you started
33. Stay on pace-99.9% of runners start too fast, it is better to start slow and allow yourself to pick it up then die before you hit the finish

MARATHONING:
34. Step back a bit-"Increase your mileage, and then have a step back week every third week"
35. Don't Push it-"3 hours slow is better than 2 hours fast"
36. Enough is enough-"In training, never go for more than 3 hours straight"
37. Pamper your muscles-RELAX! Take a warm bath or get a massage
38. Taper on time-Begin significantly decreasing mileage 3 weeks before the run
39. Run by 3's-"Divide the race into thirds:Run the first with your head, middle with your personality and the last with your heart"
40. Walk before you crawl-Stop before you feel like you have to, take a chance at every water station to walk at least a minute
41. Be a copy cat-"Find someone with good form or a good attitude on the course and use them to mimic"

MY FAVORITE: (For any healthy lifestyle!!)
42. Find a reason why-"We do it to find a part of ourselves that is undiscovered"


OK I condensed 101 into 42 so check out the article for more great tips. Whatever you chose to work for, whether it is running, walking or just staying fit, be smart about it and really dedicate your heart to the efforts!

Leave a comment, what goals are you working for??

Megan :)

Nutritional Claims You Shouldn't Fall For

"Knowing is not enough, we must apply. Willing is not enough, we must do."

- Johann Wolfgang von Goethe

WEBSITE: 2011 results are in, what are the worst restaurants foods?http://mail.google.com/a/aggienetwork.com/#inbox/12bbf5cd61c08f30

Being healthy is popular right now. And that's a good thing, right? Everywhere you look things claim to be low in this or good for that but what do these things really mean? What does it take for a company to make these claims and does it always make them the healthier choice?

Lightly Sweetened-The problem with this claim is there is no actual definition to what "lightly" actually is. Fitness Magazine targets SmartStart cereal as the perfect culprit to this false claim-"there is more sugar per cup than a full serving of oreo cookies"

Good Source of-You see this claim everywhere. Good source of fiber, good source of Calcium...good source of lies! In order to make this claim your product needs 10-19% of the daily value-meaning you need 5 to 10 servings of this stuff to meet the recommended amount.

Reduced Fat-This one has sucked me in time and time again. To make this claim it means you reduced the fat by 25% but products typically increase in sugar and sodium so you still have flavor. Not a nutritional benefit.

Multigrain-Don't confuse this with whole grains, multigrain simply means multiple grains. The only thing you can trust is the 100% whole grain claim!

Light-1/3 fewer calories than the original, well this can still be a lot of calories if you started with a highly caloric item!

Lightly breaded-Regardless of how light the breading is, this has still been cooked in oil and rolled in eggs and bread crumbs.

Natural-All you are doing is throwing away money. While they are more expensive, USDA has no set requirements for this claim. With the exception of meats, anyone can throw this label on.

Reduced Sodium-If something has a ton of sodium to begin, reducing the sodium is only making it slightly less than a lot. Rather, low sodium means there is only 140 g per mg.

Trans-fat Free-Don't trust the claim on the box, read the food label! To say it is trans-fat free your product has .49 g of trans fat, which doesn't sound like a lot right?! Considering we should have a daily intake of less than 2 g this is actually a significant amount. If ingredients include partially hydrogenated oil or shortening than it is not truly free of trans-fats.

My downfall is low-fat, what food claim convinces you to buy the product?

You can't always believe everything you read, know your foods!

Megan

Make a Goal and Reach It

"How soon not now becomes never"

-Martin Luther

Website: Try these superfood combos-http://www.womenshealthmag.com/nutrition/nutritional-food?cm_mmc=Newsletter-_-2010_Oct_06-_-Dose-_-readon

I used to hate going to the gym in January. The parking lot was crazy, the machines were full and the classes were packed. The worst part was knowing the majority of these people will drop off by February.

This 'New Year's Resolution' type working out is extremely common, you make the goal with the best intentions of keeping it, but somewhere along the way you lose the motivation. So what is the solution? Stop making goals? Make bigger goals? Make smaller goals? Experts have targeted a few simple tweaks to your workouts that can reduce the risk of skipping your exercise plans.

THE PROBLEM: Research has shown 50% of people who start a new workout program will drop off within 6 months. It is not because these people had unattainable goals, but rather what their motivation was to begin with. Edward Deci, PhD, claims that many people workout for other people, rather than themselves. "My boyfriend said I need to lose 5 pounds" "I have a big reunion coming up and I need to impress the old friends". Making others happy is the least successful way to get your butt to the gym. A study done on exercise classes found that people who go to FEEL better stick to the workout longer than those that want to LOOK better.

Deci created the SELF DETERMINATION THEORY-the more you like to do and less you feel you have to do, the more likely you are to keep doing it. It's all about finding intrinsic motivation to keep you going.

Take charge of your workout. Make decisions for yourself, "people are more likely to stick to a plan when they feel they are making their own choices" (Phillip Wilson, PhD). Ask yourself why you want to exercise? Make sure it is so YOU feel stronger and healthier so the end result means something to you.

Find investment in the form of exercise you engage in. If you enjoy what you do, your performance will improve and you will find yourself wanting to go back for more. If I went out to the tennis courts for my physical activity, I would find myself frustrated that I can't hit the ball and thinking I never want to embarrass myself like that again. There is no doubt I would give up very quickly!

Get excited about small progress. If you aren't a runner, making a plan to run a marathon in 3 months will zap your motivation and feeling of success quick. Start with the goal of running a mile, and get excited for each minute longer you are able to run. Give yourself props for every step towards success, not just for reaching the final goal.

Change it up. Take away the novelty, and the motivation goes with it. Don't hop on the elliptical every time you go to the gym, there is no doubt you'll get bored with it quick. Try new forms of exercise, new types of intensity, different intervals, new running routes, and mixing strength and cardio.

Keep your exercise social. I already talked about the benefits of finding a workout buddy and how this is more fun than working out alone. Also, get to know the girl next to you every week in cycling class or the guy working the weight room. Having someone to smile at when your body starts feeling worked can be a huge motivator to keep going.

You already have the resources you need to reach the goals you want, you just need a little tweak to your perspective :)

Megan

The Scariest Part of Halloween

"Forget love, I'd rather fall in chocolate"

-Sandra J. Dykes

WEBSITE: Test your Halloween Candy knowledge. Which really is the better choice? http://www.goodhousekeeping.com/food/holidays/halloween-candy-calorie-quiz

Halloween is all about ghosts and goblins but this isn't the scariest part of Halloween...the ever abundant amount of Halloween candy marks the beginning of Holiday feasting season.

Yes, we are all too familiar with that "holiday weight". With halloween candy, pumpkin pie, stuffing, christmas cookies and egg nog, weight gain seems unavoidable.

"What About Bob" is one of my absolute favorite movies, it's about a psychologist and his patient. The doctor harps on the concept of 'baby steps' and that is how you should approach this holiday season. Small steps to get you through to January...starting with Halloween.

Those fun-sized chocolate bars seem harmless enough, and they are in moderation, but few people stop at just one. Candy is filled with sugar and empty calories and can be a killer to your healthy lifestyle. But with your co-workers candy bowl calling your name, you reach for those black and orange M&M's once again. So how do you keep your hand out of the candy jar?

1. Buy candy you don't love-if you are a chocolate addict, opt to fill the bowl with sour candies that just don't seem as appeasing to you

2. Out of sight, out of mind-"we eat more visible foods because it causes us to think about it more, and every time you see the candy bowl you have to think about if you want a piece or not" (Brian Wanasink, "Why We Eat More Than We Think). Ask co-workers to put the bowl in their drawers or cover with a lid so you can't see inside.

3. Allow yourself one piece a day-Denying yourself can lead to over-indulgence so choose your favorite and savor it. Don't just pop it in your mouth but really enjoy that piece.

4. Chew gum-satisfy your sweet tooth with a piece of gum. When you start thinking about that tasty treat, reach for gum to get you to the next meal.

5. Replace candy-fill up the candy bowl with colorful fruits and veggies (dried apricots and carrots are orange-they seem festive!)

6. Count wrappers-don't chunk the wrapper as soon as you eat it but rather save it as a reminder. It is so easy to lose count of how many of those little hershey kisses you have eaten so you find yourself going back for me, not aware you have already consumed 8!

7. Go for a walk-get away from the candy. When you can't seem to look away from that tiny little snickers bar, walk-outside, down the hall, anywhere that isn't covered in chocolate!

8. Take the bowl off your desk-you know the feeling, you are typing away on the big report due friday and your hand wanders into the M&Ms time and again. Your mind is so wrapped up, you don't even think about what you are doing. "If you have to get up to get the candy it's not always worth the effort, but when the candy is convenient consumption is higher" (Wanasink)

9. Manage your hunger-don't let yourself get overly-hungry. Eat a high protein breakfast and every few hours throughout the day so you don't make decisions when the stomach is growling.

10. Drink, drink, drink-keep your mouth busy with water (or my favorite, Crystal Light packets at 10 calories), green tea, or a low-fat hot chocolate if you need the chocolate fix!

Happy (almost) Halloween :)

Megan

Pre-Run Must Do's

"Create a definite plan for carrying out your desire and begin at once, whether you are ready or not, to put this plan into action"

-Napoleon Hill

WEBSITE: Hit your target areashttp://www.fitnessmagazine.com/workout/lose-weight/total-body/tone-your-trouble-zones-workout/?page=1

If you are running for fun or training for a marathon there are some pre-run techniques that will give you energy and keep your muscles safe. Don't go into a run cold so take a hint from the expert and consciously prepare for each run!

FUEL UP FIRST...

1. 14-20 oz of water about 3 hours before a run

2. Eat a high carb, low fiber food such as a banana, peanut butter or orange juice

3. For long runs, have your energy gel right before you head out the door (and grab a few for mid-run fuel ups)

AN HOUR BEFORE...

1. Do a quick 10 minute warm up with a light jog, brisk walk or jumping jacks

2. Hamstring stretch-lay on back and extend a leg, grabbing above or below the knee. Hold the stretch for 4-5 deep breaths before switching

3. Calf stretch-on a step, allow your heel to hang off while you keep a slight bend in your knee

4. Quad stretch-bend your leg behind you at the knee and bring your heel to your glutes. Keep your knees together and extend the opposite hand in front of you for balance.

10 MINUTES BEFORE...

1. Leg Skips-start with legs together and arms by you side. Swing your right leg out to the right and hop onto your left leg as your arms extend out to the side. Switch to the left leg.

2. B Skips-Start with legs together and arms by side. Hop straight up bringing knee to chest and extend leg forward to land in front of you with your legs under your hips.

3. Butt kicks-the name says it all! 30 seconds jogging while kicking your glutes with your heels.

4. Run backwards-for 30 more seconds, run backwards extending leg behind you and swinging your arms.

5 MINUTES BEFORE...

1. 4-6 strides for 30 seconds each, increasing speed on each one

2. Relax, lose the jitters and enjoy the run!!

Yes, running takes lots of effort and life choices but the pay-off and feeling you get from a good run is so worth it!

What do you do before your runs?

Megan

Tasty Turkey Burger

"Don't count every hour in the day, make every hour in the day count"

-Unknown

WEBSITE: In a bind for time? Make your workout count http://www.fitnessmagazine.com/workout/express/5-minute/hit-every-muscle-in-5-minutes/?sssdmh=dm17.476238&esrc=nwfitdailytip101410c&email=2686729334

I tried this recipe and it was absolutely fantastic! One of my new favorites for sure and so easy to make (which is how I like it)

What I used: Ground turkey, salsa, red onion and my George Foreman

I got the Honeysuckle white fresh ground turkey and used 1/4 of the 1.2 oz. package per patty.

I took out 1/4 of the meat and put it in a bowl with 2 tablespoons of salsa and 2 tablespoons of red onion and mixed it all up. I made the patty and threw it on my handy George Foreman for about 5 minutes. Yes, it is that easy!! After it's nice and cooked I threw it on one of my wonderful 100 calorie sandwich rounds and voila, tasty turkey burger!!

301 calories

25 g protein

24 g carbs

9 g fat

5 g fiber

Easy and delicious...that's my kind of recipe :)

Megan

Fall Is HERE!!!!

"Learn to smile at every situation. See it as an opportunity to prove your strength and ability"

-Joe Brown

Website: FALL PRODUCE http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-recipes-seasonal-fall-winter-foods/?sssdmh=dm17.473479&esrc=nwfitdailytip100310&email=2686729334

So my marathon training is officially in full swing and I am so excited to be back into the schedule! There is something so rewarding in having a goal of how far I want to go each day and achieving that goal as I see my mileage increase!

I LOVE EVERYTHING ABOUT FALL! Doesn't the picture just make you smile?!?! Weather like this is absolutely perfect to get or stay active!

This post is going to be short and sweet but I wanted to encourage you to take advantage of this beautiful weather! I am loving this Fall already and it is such a great start to my training, I am sure come December I am going to be wishing for a lot more days like today!

I actually just got back from an amazing run and it felt so good not to be drenched with sweat by the end of it. It was fun because there were lots of people out riding bikes, walking their dogs and jogging.

Today's challenge is to take advantage of the weather while it is here. Even if it means that you miss your weekly step class at the gym, GET OUTSIDE because days like this won't last long!! Go for a run, walk to the grocery store, get friends together for ultimate frisbee but get out and get going! You'll be glad you did :)

Megan

Take a look into my pantry!

"Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe"

-Gail Devers

WEBSITE: http://www.womenshealthmag.com/nutrition/low-calorie-snacks?cm_mmc=Newsletter-_-2010_Oct_08-_-Dose-_-readon

Well, inspired by yesterday's website, I decided to give you a glance into things I always have in my pantry! These are only a few of the many things I buy EVERY time I go to HEB but I tried to stick to some of my favorites!

I LOVE oatmeal! It is one of my favorites for sure and I often find myself wanting it more often than just breakfast. It is all natural, low in fat, can help you lose weight, reduces the risk for diabetes, high in fiber and nutrients and very versatile. Change it up with berries, nuts, milk, protein powder, peanut butter...the possibilities are endless!!

The Crystal Light Wild Strawberry has a little caffeine and only 10 calories! It is another good one and tastes great! It has that mid-day energy boost I need and gives a little flavor so you aren't drinking another plain glass of water.

This stuff just tastes great and is SO good for you. The push now is that it has as much protein as an egg and, if you have read my blog, you know protein keeps you full throughout the day. It has lots of nutrients that are great for any healthy lifestyle. Try it with a sliced banana, strawberries, stevia or just plain!!

Plain and simply, I love pasta. Italian has always been my favorite and I think I could live on breads and pastas alone (well, maybe some peanut butter on the side at least!) Whole grains provide more fiber and are heart healthy. Also, don't let Atkins fool you, you need carbs in your life!!

Black beans are good in a lot of things. I actually heat them up and throw them on my Orrowheat sandwich rounds when I am in a hurry to eat. They are great with hummus and spinach in a pita or mixed with vegetable to make tasty lettuce wraps. Fiber, protein, and tasty...what more could you want!

I am not about to post about my pantry without mentioning the central staple to my pantry! Peanut butter is my go-to food and I love it on just about anything!! I am a four year old at heart, but I am very content eating a peanut butter and jelly sandwich for lunch everyday. It is caloric but has so many health benefits such as fiber, protein and vitamin E

This is a fairly recent find and I absolutely LOVE it! I have eating rice cakes for a long time and they are not very filling. It seems like you are eating puffed air, and not less full than before you took the first bite. These on the other hand are packed with nutrients and whole grains so you are enjoying a filling treat. These specific Flax with Tamari are high in Omega-3.

As I said I eat like a grade schooler, but I can't get enough of these animal crackers! I am not going to try to make up reasons for why they are healthy because it wouldn't be true but they are almost always stocked in my pantry. They are great when I am craving something sweet or when I feel the urge to chow down on something less healthy. Because they are low in fat and calories, there is less guilt in grabbing a handful of these than reaching for the cheese-nips or chips ahoy!

My list could go on forever but 8 are worth sharing. What do you keep in your pantry?

Megan

Partner up for more results

"Never take a person for granted. Hold every person close to your heart cause you might wake up one day and realize that you've lost a diamond while you were too busy collecting stones"

-Unknown

WEBSITE: Fill up your pantry with the right stuff http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthiest-pantry-food/?sssdmh=dm17.474787&esrc=nwfitdailytip100710&email=2686729334

A workout buddy might be the secret ingredient you are missing in your healthy lifestyle. If you already have one you know workout partners can help keep you accountable and make your gym time more fun.

The picture is of two of my best friends. One of which is about to start running for the first time and I am so proud of her as she prepares for her very first 5K race. I love hearing updates on her runs and the new running shoes she has purchased! The other friend is a huge exercise fanatic like I am. She is also doing the insanity workouts, so we talk all the time about how crazy Shawn T is!! She shares my passion for cycling classes so her and I would find our favorite cycling classes at the gym and plan to meet up throughout the week for them. This was such a fun way to mix two of my favorite things. I was able to get in my crazy sweat workout while catching up on my friend's life. We would get to the gym early and chat and then continue to talk throughout the warm-up (I am sure it drove the instructor crazy!!) It kept me accountable to know I couldn't skip out when I knew she was going to be there sitting waiting for me.

I had another friend who I would constantly run into at the gym when I was on the cardio machines. We would get on machines next to each other and the time would fly by as we talked and laughed! It was amazing that 45 minutes would end without me even realizing that I was dripping with sweat!

Exercising is different for everyone, so if you like the meditative aspect of exercise than getting someone chatting in your ear is likely to drive you crazy this does not mean you can't buddy up with someone. Help hold each other accountable to the goals you have set. Question each other about if they went to the gym? Track progress together? Make it a friendly competition?

Make sure your partner is reliable and dedicated to the goals set. It will only work when you are in it together. They don't have to be the same fitness level as you, although too big of a difference is not effective. You don't want to train for a 5k with a marathon runner! Sometimes having someone who is slightly more in shape can help give you the extra push you need. Also, you want your partner to have similar workout goals. If your efforts are to lose weight and your partner is looking to build muscle than your workouts will look vastly different. Maybe it would be better to hold each other accountable by meeting at the gym and then doing your separate workouts.

Finding a workout partner:
1. Find a friend. Someone you would hang out with anyways and that is fun to talk to. You will find the clock moves faster as you are chatting about your day!
2. Ask a coworker. You are likely to have similar schedules so it will be easier to find a time that works for both of you.
3. Encourage a family member. Family loves you no matter what so you will not be hung up on avoiding moves that are hard. There is no means to try to impress a family member so you won't be scared to show your weakness.
4. Check out some online buddy programs. You are able to track goals with a stranger, there is no shame sharing your weight with someone you will never meet in person. You can be completely honest with them!

Megan