Now.... what am I supposed to eat??

I do not think it's entirely our fault as a society we are overweight. I was headed to do my grocery shopping this weekend, and it dawned on me. The marketing queens & kings for the food industry are pretty smart. They have configuring grocery store layouts and product placement down to an art. It's no accident that grocery stores are set up the way they are, and they aren't always to our health benefit.

As I'm shopping, I see all the things that are put on the end caps of the aisle and in the mid-aisle displays. Guess what? Those things are typically there because they are the most profitable. (Not that profitable is bad, but it isn't always good for our body)

Stores are also set up in the aisle pattern so it almost forces you to go down each aisle. Most boxed/canned/processed items are in the blue below. The set up of the store is designed to draw you up and down each aisle. The perimeter, in red, has what I call the "real food". That's where you'll find your meats, dairy, eggs, produce, etc. If you spend too much time going up and down the aisles, you'll have a tendency to pick up more processed items.

As you're shopping, you should try to spend the majority of your time on the perimeter of the store, and less time in the aisles. (it's helpful if you know the store well, so you can pick which aisle you go down).

Staying in the red area will get better food selections. (The items in the red require more "cooking" so check out my Pinterest board Healthy and Yummy Foods for tips if you need them.)

We all have our junk food indulgences. I cave to cravings as well, but if you're educated on how the food industry works, then you'll be better educated when you shop.

How do you shop? Where do you spend most of your shopping time??

Work is killing my workout plan

I have one of those kind of jobs that requires me to go out for dinners and conferences. So this week was a total wreck on my plans to work out. Last night was the first night this week we had family time, and they didn't want me taking off for a run. So here it is Friday, and I have gotten in one real workout this week.

The other thing about my job is it doesn't always allow me to stick to my food regimen. I'm normally good about bringing my own snacks (because let's face it, free food is not always good food), but I forgot this week. So I was stuck with donuts and cookies, or starve.

Do you have weeks like this? Where reality gets in the way of good intentions?

These things happen to me often. It's just the nature of my world, and maybe yours too. But don't get down on yourself too bad. If you get a little off track, put some thought into your "back on track" plan. For me, I'll be at the store today restocking my healthy snacks. (BTW, Clif Bars are one of my favorites), and putting a food plan together for next week. For my workout recovery, I'll go for an extra run and spend time in yoga.

This fitness thing is a journey. You need to be able to go with the flow of your world, but still have a plan. If you miss a couple of days, that's ok. Get back on track with your food and workout plans. A couple of days off is ok; just don't let it turn into a couple of months off.

It's cold outside!

Yesterday, I started my usual weekend of manage stuff around the house until the sun comes up, then get dressed for my run.  It was about 7am when I decide to head out; I opened the door and it must have been 35 degrees or colder. Now for some of you that may have been an awesome run day, but that is just TOO COLD for me. 

I have done plenty of runs in that kind of weather, but lets be honest... it just sucks. I have the hats, and pullovers, and extra socks, but being in the 20-30s is just cold. I have to admit that I wussed out and waited until about 9a to go. I was glad I had the option because most weekends I don't. When we're trying to squeeze in basketball games and birthday parties, I have to take my running/workout when I can get it.

 

If it's cold and that's the only workout time you have, get dressed and go any way. You can layer up and be fine. I actually like running when it's about 40-45 degrees, and you'll find your optimal temperature too. So don't put it off, and use the weather as an excuse. If you keep pushing yourself, it won't take too long to become habit.

 

You might find that you actually like it.

 

 

 

 

Crazy daze!

Have you had one of those days? Where you just can't imagine how you'll fit one more thing in? Sometimes it feels like those days pile up because I'm pretty sure they do. When they do, why would you think about eating dinner at home and trying to get in a work out? You know it's the best thing for you, but its just hard to manage one more thing.

In the early 1990s (come on, I know you remember) there was a "fitness guru" named Susan Powter who was crazy popular with the "stop the insanity." But through all the craziness, she said 3 things.
1. You gotta eat.
2. You gotta breathe.
3. You gotta move.
Over 20 years her philosophy/politics may have changed (whose hasn't) but the those 3 original points are completely right. The key to a healthy lifestyle lies in what you eat, breathe, and move. And when those crazy days continue to pile up, what you eat, breathe, and move is even more important.

What do you eat? So when your day/week is crazy packed and you have no idea what to do for food, do something easy and healthy. Healthy does not have to be complicated. Tuesday are our crazy night. On those nights, its usually tuna or sandwiches instead of drive through. If you need help with simple healthy food, try my Pinterest board - Healthy and Yummy Food. The key to this one is to stock your fridge and pantry with healthy options. If you're just starting down this "healthy eating" path, you don't need to go over the top, but you do need to start shopping with healthy food options in mind.

What do you think of when I say "What do you breathe?" When I think of that my thoughts go to smoking. Smoking is a pretty touchy subject with my family. But I will say... if you smoke, Please try to quit. The facts on the effects of smoking are real; I've seen them. As you try to increase your workouts, you will have a harder time if you smoke.

So what do you move? Who cares, move anything! I have 20 minute workouts on my Pinterest board, Health & Wellness if you are at home. I'm pretty sure the dishes (or whatever else) will be there in 20 minutes. The magic cleaning fairies don't make the rounds too often at my house; they might at yours though. Or, instead of dropping on the couch, grab the kids or dog and take a 20 minute walk. Your family may look at you like you have 6 heads at first, but if you do this more often they'll enjoy it too. After a while, you'll find that your exercise regimen is really therapeutic, and you will feel better at the end of the day.

So what you eat, breathe, and move is important. It can help you manage those crazy days that have a tendency to pile up.

What's your therapy?

We all know I need therapy for all kinds of reasons, but my favorite therapies are running and yoga. Yesterday, I got to spend time with one of my favorite yogis. It's not often I do because of kids' games and activities.  But its always the best therapy session. 

Sometimes we just need a little restorative therapy. When you move from walking to running, you'll need a little something extra to help you, especially if you're running outside. The pavement is a bit unforgiving. Yoga can be restorative therapy for your body - whatever your sport/activity is.

Have you ever caught yourself holding your breath while you're working out? Found yourself needing a little "detox" from the night before? Needing to take a couple of minutes to think? Yoga can help with all that. There's a reason it's been around for 2000 years.

Three years ago, I pulled my hip flexor which awful and ridiculous. After I hobbled around for months, a sports med guy told me to try yoga. I rolled my eyes and told him "I dont think that's for me". My past experiences with yoga were really lame. But, I was 3 months into hobbling around and wasn't getting better, so what did I have to lose. I tried a new instructor, and have been hooked ever since. A month after starting yoga, I was running again. I had to do some other things too, but yoga was a key peice in not hobbling around.

Beginning yoga, like anything else, can be a little intimidating. If you want to start at home, there's tons of DVDs out there. If you're an Apple freak like me, there's also lots of apps. I use a couple of them when I travel. One is iYogaBody and the other is Authentic Yoga with Deepak Chopra. If you have a gym membership, try their class. Having an instructor talk you through the practice is really helpful. Who cares what method you use to start.... As long as you start.

Now, if you've tried yoga and don't like it.... Well, then my money is on the instructor. Over the years I've tried lots of instructors before I found my faves in hot vinyasa and hatha yoga. The other instructors either put me to sleep or somehow managed to irritate me; I was not seeing the point. Once I found the right instructors, I enjoyed it. I think yoga is like a lot of things; school, cross fit, kickboxing.... find an instructor you enjoy, and you'll do great and want to keep doing it.

Starting anything new is always hard. But hard, challenging, and uncomfortable are usually the staring point for great things.

Yoga can keep you healthy and fit if you practice.

From the couch to 5k..... Are you Ready?

Did you set a running goal this year? Or know someone who did?

If you're not a runner or if you never have been, 5 kilometers or 3.1 miles can seem out or reach. But the truth is, if you can walk, you can run. It might be easier for some of us; it might take some of us longer, but we can all do it.

Well... Almost!

From the couch to being able to run 5k should take about 8 weeks if you're committed to the goal. If you're already a walker, then it could take less time. How do you tackle anything that seems overwhelming? One step at a time.

Step 1: Find a local race about 8-9 weeks out and register for it! Just do it! If you spend the money on registration, then you're more likely to train for it.

Note: You can do this plan on a treadmill or outside. When you run outside, there's more friction and resistence. So if you choose to run on a treadmill, make sure you have it on about a 3-4% incline to simulate running outside.

Step 2: Consider yourself in "training". It will make a difference in how you workout and how you eat. You'll find the better you eat, the easier your run will be. Get yourself a good pair of running shoes and a sport watch that is sweat resistance and works as a stop watch. Neither of them have to be expensive!

Important stuff: How fast you run is NOT important; Running is important. Always start and end by stretching. There's nothing worse than a pulled muscle before you get out of the gate. Ice is the best friend to sore muscles. And most importantly if you run outside, BE SAFE. Pick well known routes, well lit routes.

Check out my Yoga board for some great runners stretches.

Step 3: You can do this! So to make your maiden voyage to a 5k....

Week 1
Start with walking. Walk 25 minutes total for 4 days during Week 1. Put some effort into it, and walk at a good pace. This isn't "shopping at the mall" pace. This is "I need to be first in line" pace.

Note: If you're already a walker, you could start on week 3.

Week 2
Let's move to a walk/run combination. So, walk fast for 4 minutes, and run for 1 min. Use your stop watch and run the whole minute. Don't worry about how fast you go. Do this 20 minutes for 4 days during week 2.

Note: You may have some muscle aches... Ice is your friend; USE IT.

Week 3
Walk fast for 3 minutes. Run for 2 min. Alternate that for 20 minutes total. Do that regimen for 4 days in week 3. It doesn't matter how fast you go... Just go.

Week 4
Stay with the walk/run combination. But this week, walk fast for 1 minute. Run for 4. Alternate that for 25 minutes total. Do that regimen for 4 days in week 4. Still doesn't matter how fast you go... Just go.

Week 5
Stay with the walk/run combo of running for 4 minutes; walking for 1 minute. Increase your total time to 30 minutes of alternating this pattern. Do this 4 days during week 5.

Note: See how your endurance is increasing... You should be over the muscle aches by now. If not, stay with ice.

Week 6.
Time to be done with walking. Do your best to run for 20 minutes without stopping. Do that 4 days in week 6.

Week 7
Increase the time you run to 25 minutes. Don't worry how fast you go... Just go. Do this 3 days during week 7. On the weekend of week 5 find a 2 mile route and run it. You're only goal is to finish.

Week 8
Increase the time you run to 30 minutes during the week. Do this 3 days during week 8. On the weekend of week 8, find a 3 mile route and run it.

Week 9 - Go RUN the 5K race you signed up for! Your only goal is to finish!

Congratulations! You knew you could do it!

2013 Workout?

We are a week into 2013. Did you start your workout mantra for 2013? What was it?

I had my "standby" workouts... ran and did yoga classes. But I also tried a cross fit workout that I normally don't. I actually enjoyed it. It took less time than I normally spend and I got a different kind of workout. I didn't see myself as the cross fit kind, but I guess I am.

If you are new to the workout scene, or just looking to add some variety to your fitness routine, use this time to try different classes or workouts. While I was off work with the kids holidays, I tried a few new things and really enjoyed them.

You don't have to spend hours in the gym or exercising to get an effective work out. If you use your time wisely, you'll get a good cardio work out and toning as well. On my pinterest board Be Fit Forever there are cross fit, toning, and ab workouts. Try them at home or at the gym. If you take group classes, try different classes and different instructors. It may take you some time to find what you love.

My Note: If you are looking to join a gym, now is a good time. Most of them are having some variation of a "new year, new you" promotion. So shop around and check them out. If you're like me, I'm more motivated if I have to go somewhere to do my workout... so that laundry, kids, dogs, etc are not interrupting me.

Find something you love. That's what makes it sustainable!

What are your eating habits?

Did you resolve to "eat healthy" or did you resolve "to be on a diet" or to "get skinny?" The first will stick... The others, not so much. 

First and foremost... be ready to put in some effort. In about 4-6 weeks this will be "hard" and "dumb" and "you can't remember why you started," that's really when it's going to take some effort. Make sure your support system is on board.... family, friends, etc. and write down the reason you started. You'll want to remember it later.

Now lets talk about eating habits. Equally important to your fitness as your workout is your diet. You can work out all day, but if you eat horribly, then it's all for not. Your diet needs to fuel your body and be satisfying. You're overall goal should be to eat 5 times a day, but we all need to start somewhere. So 3 steps to start!

Step 1. Review your weekly diet. Not down to the calorie level, but what each meals looks like; how many times a week do you eat out? Drive thru and restaurants? How many of those "convenience meals" from the freezer? BE HONEST with yourself. If you're eating out or eating convenience meals more than 5 times per week, that's a lot. I went through this because my rear end was a victim of our busy schedule. I told my oldest that I wanted us to eat out because we wanted to...not because we had to. Which meant I needed to plan better.

Step 2: Set your goal. If your number is greater than 5, then focus on changing that habit. In my world, planning what we eat is no different than planning what my kids need for the next day. I'm sure you go through some variation of my morning ritual... Kids needs backpacks, practice clothes, gym clothes, lunches. So why not add meals; it doesn't have to be complicated. It could be soup in a crock pot, or hoagie/hero night. If you have a social lunch group at work, suggest brown bagging 1 or 2 days a week in a conference room.

I have found good food blogs on Pinterest (of course!) and I repin. So follow my board for some suggestions Healthy and Yummy Food. And by all means... If you don't have a crock pot - GET ONE! I couldn't live without mine. Lots of my recipes go in the crock pot.

Step 3: Monitor your progress. Don't "kick" yourself too hard when you stumble; Don't "over reward" yourself for success. This is a journey, not a destination.

My Rant: Food companies are in business, so typically they're first priority is making $$ and feeding you is second. When a food product is advertised as 500 calories or less, you need to look at the ingredients or the other nutritional info. Lots of times those are made with fillers or have trans fats that are not good for you either.   Your food needs to be real, and not full of artificial flavors. If you don't currently read labels... START! Its not hard, and it will make a huge difference in what you eat.


I'm not suggesting that you go "cold turkey" on anything. In my opinion, that's the fastest route to failure. But if you set a goal over the next month to eat out less and eat at home more, you'll start to see the difference. Once you change the habit... it'll get even easier.

Easy Points to remember

• learn to read labels
• eat real food
• eat at home more than you eat out
• have a splurge meal once a week

Keep in mind... This is my "educated" opinion!

Blogs are generally opinions, and we all know everyone has one. But I have spent time on my journey as a "student of fitness" and learned a lot.... often the hard way. It's "educated" because Lord knows I have messed up often. Hopefully you can learn from my trial and error mentality.
Be forewarned.... My two favorite things are running and yoga, but we'll try out all kinds of products and classes and give our perspective on those too. I'm up for trying just about anything fitness related, so just email/comment and we'll figure out a way to try a new class or product. 
We've learned a lot on this journey and I'd like to share it. 
Next up.... how to tackle your diet

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WELCOME

Welcome to 2013 and Be Fit Forever Blog. 

 

I'm Lacy and WELCOME to Be Fit Forever. We started this blog to help all of us incorporate healthy and active choices into our busy lives. Sometimes we want to be healthier, but just don't know where to start. To kick off 2013, we'll share our favorite recipes and eating tips, try out all kinds of activities, and have certified trainers/instructors weigh in too. Healthy and active choices are universal, so we'll have something for everyone, in every age group.

I'm a 37 year old mom of two kids (12 & 7) who are extremely busy with school, basketball, soccer, and everything else you can imagine. My fitness journey began 4+ years ago while trying to manage kid, work, and travel schedules. When I started, I didn't want to get off the couch; now my week plans are built around when I can run or work out. It won't happen over night, but it will happen if you want it to. So whatever your busy life looks like, we will provide tips and ideas to help motivate you, and make better choices.

Because it's really about the choices you make.

If you are looking to make a step change towards a healthy, active life in 2013, stay tuned and we can help along the way.

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