Michelle Pino offered to write a guest post for you, Lipgloss+Spandex readers! Since we're a third of the way through the year, it's a good time to check in on our goals and resolutions and make adjustments as needed so we can be healthier and happier.
A healthy and balanced life can be very simple to attain. All you need are a few guidelines; you can fill in the details with your own preferences. It's easy to start a program, but hard to make lifestyle changes stick over time, and the key to persisting with any healthy lifestyle is balance. Whether you want to eat more organic food, start exercising daily or just master a new hobby, an inspiration board can help you figure out those goals and fine tune what makes you tick so that you stay focused on getting your health together.
Dangers of Dieting The world of diets can be confusing and misleading. Everyone is trying to sell a different scheme, all for the purpose of separating you from your hard-earned money. The worst thing about diets is that they can be unhealthy, especially because everyone’s body is different. The answer is to simply go back to the basics. Opt for healthy options that give your body more energy.
Exercise The human body was designed to move, so move it. This doesn't suggest that a person needs to run for 10 miles every day or lift weights for hours on end. Just get outside and do the things you like to do. Whether it’s gardening or biking, if it makes you happy: go for it! Take a walk in the park with a friend. Plant a garden in the backyard. Play some tennis a couple of times a week. Find an active hobby that you love to do and stick with it. Excessive exercise has not been shown to improve longevity; it only increases the odds of getting injured.
Friends and Family Stress is one of the most contributory factors to aging and poor health. Assuming your family is a source of enjoyment and comfort, spend more time with them! Play games, take trips, and engage in any other activities that are enjoyable for everyone involved. Friends can be even better; after all, we didn't choose our parents, siblings, cousins, etc. Spend time with friends that really add happiness to your life.
Don't Ignore Your Mind We've already covered friends, family, and hobbies, but consider doing something specific for your sense of well-being on a regular basis. This might be attending church on a regular basis. For others, it might be a yoga class or time spent in meditation. Don't ignore this aspect of a healthy and balanced life.
Having a healthy and balanced mind and body does not require an extreme diet or an extreme exercise program. Take care of the basics and fill in the details with your own preferences. You already know what foods are healthy. You already know what people and activities contribute to your sense of well-being. Take a few steps today and build on them.
An inspiration board that focuses on your goals can help keep you on track! Here's my example board, which highlights my goals of 1) enjoying exercise outdoors, 2) protecting myself from UV rays, 3) stretch, and 4) healthy eating.
The warm weather and plants in bloom has me inspired to start enjoy the outdoors. Green is everywhere this time of year, and it’s a great color to be inspired by. Personally, I am not trying to run a marathon; I just want to live a healthy balanced life. It is important to do what makes you feel good. So if walking and bike riding is your thing, go for it! Golf is a great example. I’ve been taking lessons at Kaluhyat a Syracuse golf course near my work, as a way to stay active outside. Doing the same old boring routine, is an easy way to lose motivation and “fall off the wagon”. Enjoy the outdoors and go for a walk. To me, there’s no better feeling than enjoying the outdoors and the reason for being the focus of my inspiration board.
Part of my own initiative to live a healthier lifestyle is to take better care of my body. As I get older I’m learning better ways to protect myself from harmful UV rays, unlike when I was younger and would sunbathe with baby oil. Yikes! Problem is, I love the sun: to compromise, I bought a pair of sunglasses that protects against UVA & UVB rays (similar to the one pictured from Style Bop) to help shield my eyes. Wearing sunglasses can help prevent sun damage to your eyes that could cause cataracts.
From my work experience, I’ve learned that anytime you’re increasing your physical activity, it’s important to stretch your muscles to lengthen and strengthen them. Simple yoga poses are simple stretches that can be done in the comfort of your own home. There are a lot of great resources on the internet for beginner yoga (www.DoYogaWithMe.com has great free yoga videos, searchable by yoga type, length of video, and difficulty! ~Marilyn).
The biggest change in creating a healthy balance is improving what we eat. Smoothies make for an easy on-the-go breakfast for those hectic mornings trying to get the family out the door. Smoothies are great because of their versatility: customize the ingredients you use to meet your taste buds or whatever supplies are in the refrigerator. It’s important to remember that your body needs nutritious foods as fuel for when you exercise.
Let your creativity flow! The visual boards can also assist in planning baby showers, birthday parties, and maybe even your next vacation. What would your Fitspiration board look like?
KLUTCHclub is definitely raising the bar for monthly subscription services. Every month, KLUTCHclub delivers a shoebox sized package crammed full of health-related products centered around a theme (for example: "Spring Clean Your Body [Defrost and Detox]" and "Healthy Summer Entertaining [Impress Your Guests as a Healthy Hostess]"), for just $16-18 per month. That's really reasonable. AND a preview of each month's box is available on the website, so you can take a look beforeyou buy. And there's a product guide explaining what each product is, why they chose it, how to use it, and where to buy it.
Well ladies and gents. It's been about a month since my first marathon (and since my last post... oops!). What's happened since then?
I got a tattoo! It's 26.2 in Roman numerals and I love it. It's like a code. First you have to figure out what all those X's, the V, and the I's mean, and THEN you have to figure out what 26.2 means. (Okay, I'm a dork). It hurt a lot, but I didn't cry or anything. I had to tough it out because I went to my brother's tattoo artist, and my brother would never let me live it down if I acted like a wuss.
Took this right after I got the tattoo... it looks crooked because I'm not standing straight.
The number of post-marathon workouts could be counted on two hands. For a week, I was really excited and motivated to do another marathon, but it wore off. There's just so much training involved. And right now, I'm trying to find a second job so I can pay off more of my student loans :(
A good friend and one of my relatives have had skin cancer. It's been removed, but it's scary. WEAR SUNSCREEN!
How are you guys doing with working out over the summer?
The Bad : I'm 6 lbs up from the week before spring break, and 9 lbs from my goal weight. I've been eating junk food all week. Partly because i felt sorry for myself after my disastrous long run on Sunday. And it was generally a stressful week, which meant i do what i usually do when stressed--eat! I need to get back on track with eating healthy, since happy hour isn't helping my bank account either.
Click to go to image source
The Okay : I talked to my friend who is a physical therapist and she said my post run knee pain is most likely due to an IT band problem, that I need a foam roller, and to roll it out for as long as possible every day (treat and prevent). I've been dreading buying a foam roller for a long time because I've heard how much it hurts and figured my Stick was good enough. But I decided to stop wallowing, and start foam rolling. I went to Fit Right NW and got a foam roller. I've been foam rolling at least once a day, sometimes twice. It hurts and sometimes I whimper pathetically.
My latest obsessions :
My foam roller. The one good thing about it is it's kind of fun to whack people with it. It doesn't hurt.
Beading. Went to the craft store and was enamored with the beads. I made myself two necklaces. A little bit Flintstones-y but i like them and have gotten quite a few compliments :) Well and, a student said "Miss Marilyn, your necklace is so shiny! Are those rocks?"
An adorable handmade wallet that I bought. I added a snap. Its so cute!
The new Urban Decay Pocket Rocket in Max. It wasn't out on the shelves yet, but my favorite makeup artist managed to bring one out for me to buy. Perfect shade/man to get me ready for summer.
Click to go to image source
What are your obsessions of the week? The good/okay/bad?
So the No Cheat Challenge was originally supposed to be two weeks long, but after my friend called in a a second "food emergency" to our nutritionist, our nutritionist had us come in early, weight in, and then decide if we'd earned a cheat day.
Well, I'm down 1.2 lbs this week, and 4.2 since we started, although my body fat is about the same. (My nutritionist blames that on the inaccuracy of the body fat calculating instrument). So I decided I've earned it! I've been craving pizza like crazy so I had pizza. I ate half of a large pizza. I didn't know I could eat that much pizza. I will definitely have to go on a nice long run tomorrow.
What I've learned:
I'm obsessive about treats. And I still am. There's nothing like a cupcake to motivate me to finish a long run! But I don't need cupcakes all the time.
I know I can eat clean for 11 days. It really wasn't that terrible, and I although I was kind of hungry sometimes, better planning could have helped (more fresh veggies to fill me up, less salad)!
My body felt pretty good, and do long runs during those 11 days except for the work-related stress and seasonal allergies.
I think I'm going to be pretty strict about my eating from now on. In a way, it was really nice just having the same routine with my food every day. But I would like a bit more variety, so I'll probably be a little more flexible. And I'll definitely have cheat MEALS, and those will only be once a week.
Well guys, I'm really late! But here's how I did with Week 7's resolutions:
Get in one long run. Well, I did a 6 mile interval session today on the track. I'll call it good. I didn't actually get it in when I was supposed to though :(
Don't overdo the cheat day. HAHAHAHHAHA... yeah, right. I had three cheat days.
Clean, clean, clean. Nope. Didn't do such a good job with this one...
So unfortunately, Week 7 was a bust for the most part. I'm pretty disappointed but I'm going to work on Week 8 now!
Week 8 resolutions:
Only one cheat day this week. My nutritionist gave me a new plan and I'm already freaking out! I really don't know how I'll do with sticking to it... I did go grocery shopping this evening and most of the stuff was healthy stuff.
Hello!It is Molly and I am checking in on Presidents Day.I am very thankful that I have today off.In fact, I made it a long weekend and took Friday off as well.
Last time I was here I spoke of project RESTART: Breaking The Sedentary Cycle.I set some goals.
At least 64 ounces of water every day – No problem, I use Nalgene bottles tomeasure water when I am on the go.
Three gym workouts with weights – Yes, but it is still hard to make time to getthere.
Sit Ups and Push Ups- FAILURE- my thought was that I would make this part of my evening routine at home.Some how I have never to been able to make this happen.
Sensible choices eating every three to four hours.- I have done ok with this goal however, I could be better.All good things in time – I hope.
Work on the clutter in my room.- This is a work in progress.However, I do not have much on the floor at the moment.
Here is what I learned this week:I am very susceptible to “peer pressure.”By peer pressure I mean when my significant other brings illegal contraband (aka peanut M and M’s) into the home, I want them too.Sadly, I want them even if I am not hungry.I am like Pavlovs dog.I hear the M and M’s being poured into the bowl and I want to be fed candy.It is terrible!
Healthy Food/Favorite Meals:I have been embracing things that I love when they are available.There has been some great fresh Dungeness Crab and King Crab in our grocery stores. When I am able to get things like this it make me feel like I am eating something special.I also have been enjoying some great blue berries that I got at Costco in my oatmeal.
Goals for this week
Three gym workouts with weights
Keep moving try to avoid sitting so much when I get home
It is amazing what you learn about yourself.Last week, I really struggled because I was leaving for work in the rain and coming home in the rain in the evening.The only way I am going to break this cycle is to try to get moving during the day.There was a time when I used to walk around the outer the warehouse at work.It helped with my concentration and made the day go by faster.I have a pair of tennis shoes that I keep at work so I never have any excuses.
Here is what I am going to shoot for this week:
Three warehouse walks for at least 20 minutes on my lunch hour.
Three trips to the gym that include weights
Get reacquainted with sit ups and pushups
Continue good nutritional choices and at least 64 ounces of water per day
Favorite Thing I ate: lean sirloin fajitas with onions and peppers
I would love to hear from anyone out there.Do you do anything at work to get your metabolism going at work?What is your favorite healthy thing to eat ?
Molly is a friend of mine who will be writing a series about her resolution to become fit and fabulous. It'll be called, "Break the Cycle."
Name: Molly Age: 39 (Although you would never know it if you met me in person.) Weight: 161 Current Clothing sizes: 8 and 10 pants, medium and large shirts Occupation: Sales Representative
About me: Five years ago, I was 30 pounds lighter and felt way better that I do today.I have a job that requires an hour commute each way to work.I also do a lot of traveling in the Spring and Fall.This means I eat out and on the run. Eating out is not kind to the waistline.I do a lot of sitting while at work.I am going to write every week and try to break the cycle of a sedentary lifestyle.
I am going to set easy to achieve goals every week with the overall goal of getting healthier, having more energy and eventually fitting into some of my smaller sized clothes.
Goals for this week :
Drink 64 ounces of water every day.
Make good nutritional choices.
Exercise at least 3 times this week.
Get reacquainted with sit ups and pushups.
I leave for work between 6:15am and 6:30am every morning and get home around 5:00pm.
I have an elderly Great Dane who is waiting for me to get home and “sit” with him.He is too old to go for walks and prefers to patrol his own yard that is on a quarter of an acre.
I have terrible allergies and it is touch to be super productive when you feel bad and cannot breathe.
On the Positive:
My boyfriend is on board with changing eating habits and losing weight.
I bought smaller plates and notice it is making a difference.My current plates are considered luncheon size and the dinner plates sized are put away.Mentally, when I see a fairly full luncheon plate, I think "WOW that is a lot of food.”
I have done fairly well on eating when I am away from home.Pre-planning really helps.
New Favorite Healthy Food: Apple, Pomegranate Salad--Cut up pink lady apples, pomegranate and a tablespoon or so of gorgonzola cheese.
Molly, thanks for sharing your goals with us! We look forward to hearing from you later this week about how it's going.