Natures workout: 5 Reasons to try it!

I'm excited to share our "outdoor exercise" but first, you gotta know, I have one space decorated in our new home! What space is it? Not the two story tall walls. It's the desk space I'm working from now! Don't ask me why this space has been so fast to come together and don't ask to see it just yet. I'm holding out til' next week.

Ok, let's talk Nature's Workout.

If you're the outdoor type it doesn't matter where you are or which season it is... Nature has a workout for you! And if you're not exactly the outdoor type I'm giving you a few reasons to try it for your next workout.

This weeks major workout was all cardio and a little strength (ahem, baby on my hip). Nature gave us underground tunnels, a little cheat of an elevator and 224 steps. It even offered an additional 1 mile loop or 3.

Considering it was just me and my two boys, we stuck to the populated areas and are saving the wooded miles for when Lucas can join us.

We took on some serious hikes in the year we lived in Hawaii and were beyond excited to learn of all the options in our new backyard of Colorado Springs, starting with Seven Falls. During the years we lived in Virginia we hiked a few trails of the Blue Ridge Mountains but tamed most of our outdoor adventures to parks, primarily due to pregnancy and little mans first year of life. Infants are a bit of a game changer, toddlers however can hang so we took our outdoor exercise up a couple notches! I've also found my new running trail and ran my first race here!

5 Reasons to give Outdoor Exercise a try...

Scenery
Like music, scenery keeps you going. Bridges over rivers, historic parks, mountain sides and coastal lines. You think it, nature's got it. Beautiful, changing scenery can actually help you workout for longer!

Adrenaline
You'll be amazed at the natural energy you get just by being outdoors. Wind and Sunshine do a lot for a good mood and adrenaline boost. Take on a fear of heights, climb mountain side for even more of a boost. Join a race, host a race, just run a race! Try something new, set out and accomplish a new workout you've never done before. ie: swimming, tennis, golf, outdoor yoga, beach running...

Customizable
Like the gym, you can customize your nature workout! Most trails offer benches for rest, take advantage of those, rest there and move on OR customize your workout by using it as a marker to turn back around. Most parks offer exercise stations to change up an ongoing cardio session. Trails by stair offer landing points for breaks or u-turns. Our mini hike this week even offered an elevator, consideration for all levels. Nature is beyond accommodating, it can challenge the strongest and comfort the weakest.

Convenient & Fun
Lezbehonest some days you don't want to go to the gym. You just aren't feeling a "workout". When a killer playlist just isn't enough, nature helps a workout feel like fun!  Trust me, by being more active outdoors you may not think it but the workout WILL catch up with you! Nature is all around us and always open. No need for memberships, fees, or passes. Or bulky equipment either!

Do what inspires you! 
Do what gets you excited and keeps you revved. If you aren't feeling the gym circuit, don't have the convenience of child care, whatever the reason leaving you blah or in a notivation rut try turning to nature for your next workout!!


What's your favorite outdoor exercise?
Which do you rather? Indoor or Outdoor exercise?
Happy Friday loves!! Get yo' weekend on!





Linking with 5 on Friday, H54F, Workout Wednesday


...happy to have Merrie with me this month...

The Number on the Scale is JUST A NUMBER.

Yesterday I had my annual you know what visit, but of course before any matters can be handled they direct you to the scale. Wellllll, life's been a vacation these past 4 weeks and I haven't exactly been in the front row of any group fitness classes so I basically cut the scale an evil eye and almost questioned the need of scribbling my weight into the chart.

I mean, it's just a number...

I've wondered while sipping on a delicious, cold, refreshing Strawberrita if I was gaining any weight. I thought for sure, that certainly, I had gained a pound or two when I caught an unflattering picture of myself at the beach this past weekend. And I was positive that my bikini bottoms were on backwards one of these past pool days. Then I just laugh at myself. It is what it is. This bum is not quite the toned tush I had last summer.

It's evident that not consistently working out, not logging 30+ miles of running each month will effect your appearance and even your mood. But sometimes the trade off seems worth it. I've definitely chosen to spend my time a bit differently over the last four weeks due to the bittersweetness of our move. Relocating to a new duty station brings a whirl of emotions for any soldier, military spouse, and of course children. So to say that I'd rather be at a summer evening cookout than a 5:30 step and body pump class is an understatement.

Back at the doctors office, I stepped on the scale and literally exhaled every last ounce of air. Some time ago, I once laughed at an article stating, "exhaling will lower the number on the scale" yet I was doing it the moment my foot landed on the scale.

In my mind I pictured the digits I've maintained over the last year but in front of me, the flashing LED screen was threatening a new number. Memories of BBQ in heaping amounts, second helpings of donuts for breakfast (breakfast ?? really, Kristine?) and the Dorito salad for dinner (<---- that is devilishly good!)
... I almost laughed to myself for holding any hope of maintaining my weight.

The mirror and our clothes should really be the markers for our image. The number on the scale resembles something but not much. We all know muscle weighs more than fat, we all know that each of our bodies distribute the same amount of weight differently, you might even know the golden rule of 100 pounds for 5 foot women plus 5 pounds for each inch after 5 foot... but really, there is so much more than that number between our feet.

So much more.

The screen settled into a 3 digit number. No higher than it's been over the last year. According to the scale nothing had change. The lady scribbled the digits into my chart and mentioned that it was the same as last year's visits and pointed me to the chair for a blood pressure reading.

Now.I.Could.Really.Exhale.

All that worry over nothing. Well, nothing according to the scale.

If we put too much value on the scale's story we may be fooling ourselves. The scale does lie.
The scale wasn't showing my everyday a Saturday style as of lately. And it definitely wasn't reflecting my lack of hard work in the gym. So this being the case.... why should we weigh that number so heavily during other times when we ARE working hard on our fitness and physical improvements???

Get where I'm going with this?
a little screw the scale attitude

We should always be honest with ourselves regarding our own activities and commitments. Know our weakest links. Set goals custom to our own needs and desires. And, just be all the way strong creating our own little paths within healthy and fit living. Never doubting what is beautiful and beyond measures of a scale.
Because really, a number is just a number. Nothing more and nothing less.

Agree?

Linking with Desire to Inspire, Bloglovin Hop

...happy to have Jordyn with me this month...

From Flab to Fit....

I love reading your stories of fitspiration and I love sharing mine with you. Today Ashley is sharing her FITstory with us. She admits it hasn't always been easy and shares with us the reasons why making a change to a healthier you is worth every side cramp. You may be following Ashley already but if you're not.... here's your invite! She's one of kind. I'm SO grateful to have met her in this bloggy world :)

From Flab to Fit: My journey so far

Hello pretty Heart Shaped Sweat readers. My name is Ashley and you will usually find me blogging about the randomness that is me over at It Is What You Make It. When I first made my blog, the name just seemed right and as time goes on, it describes my blog and me pretty well. It is what you get out of it...whether you are reading about my weekends, my sometimes disastrous DIY crafts, or posts from my heart... you get out of it what you want. Recently though, I've been overloading my readers with running updates. Let me explain.

I don't know what it was about that Tuesday evening in April that made me decide "This is it, today is the day I start getting fit" but it happened. I had recently signed up for a 5k and had run (no pun intended) across Kristine and my friend Nikki's blogs, both encouraging their readers to do something, anything to be active. I read it and thought to myself, surely I can do this. So I put on my clean running shoes, downloaded the Run 5k app, and took my first steps to a healthier me.

That first night was brutal. My side was cramping by the first jog that only lasted 45 seconds and I kept saying that there was just no way. When I got home, my usual Dr. Pepper and chips for dinner just didnt seem appetizing after I worked so hard to finish a 1 and a half mile jog/walk, so I ended up downloading the MyFitnessPal app and set out looking for what I could do to give myself more energy. Little did I know that was the beginning of a new me and I was beginning a new journey.

37 days later and I'm sitting here fitter than I have felt in a very long time, more energized and happier than my body is used to, and I just finished a light choice sirloin dinner with a glass of water. That my friends is a long way from drinking a Dr. Pepper for lunch and dinner, snacking on 3 musketeer bars all day long, and eating McDonald's for dinner pretty much every night. And I couldn't feel better. I can tell in the mornings the most. Although I still hit snooze a couple of times before I roll out of bed, when I get up, I'm excited and ready to start my day, which is what my 22 little first grade friends deserve from their teacher.

One thing that has come from my new journey that I wasn't expecting was that my husband decided on his own to join me. I was on week 2 and he said "well, I have a fitness test coming up, maybe I should go with you" and off we went. With his schedule it gets difficult for us to do it together but it's awesome to have someone pushing, encouraging, and motivating you to do a little more or keep going when you don't think you can.

Some people say it takes 21 days to make a habit but for me it's not about the repetition, it's about the desire and the outcome you are looking for. Setting goals is an obsession of mine so from the beginning I've had goals I'm working towards. Although most people's fitness goals would include loosing weight, I knew better than to expect that because I know my body. I wanted to work toward goals I could see and some that I could feel. I took before pictures, wrote down mileage goals, and continue to work and strive towards those goals. Has it been the easiest thing I've done? Nope. But has it been more beneficial to me than I ever thought possible? Absolutely.

Have you recently made a change in your habits, whether that be workout habits or eating habits? I would love to hear from you on how you stay motivated and what you've done differently that I could try. I hope you all have an amazing day. As my Grandmom always says, "be happy".

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Isn't she just the sweetest?!! I love keeping up with Ashley. She is always so motivating and cheerful. Her outlook and determination are both so inspiring. I'm really liking her perspective on "habit forming". I hadn't thought of it that way. She's right, all it really takes is a constant desire and eyes on the goal!

Go say hi and make friends!

Linking with Healthy Tuesday, Take Time Tuesday, Anything and Everything



...happy to have Max with me this month...

Rollin' with the Foamies, told by Max!

I got my massage today! It wasn't the typical spa-like massage. It was the gritty, massage kind found within sports medicine. And it was amazing! Actually I wanted to cry many times but every "trigger" point and tight band was released. Apparently I need to foam roll for longer amounts of time. I had hills not just knots that needed kneading. womp,womp.

Foam rolling is a self massaging technique that helps release and relax tight muscles. A few weeks ago Max gave me few tips on how to "roll" it's been so helpful. I feel like everyone should be foam rolling! Lucky us, she's here showing off her hardworked self and foam rolling tips!

                                                       ****************************************************

Hi!! I'm Maxine but since we're friends you can scratch the ine and just call me Max. Sometimes the baristas at starbucks get carried away with their cursive and yell, "May... May.... here's your coffee."

May I take my $6 coffee? thanks.

Now that we got that out of the way, I blog over at MAXOUT where I write about anything and everything. I originally started blogging to share my CrossFit beginner experiences, but after the third hand rip, I made the smart decision to switch gears for a little bit realizing talking about CrossFit all day is annoying.

I'm now several months in, and I've come a long way since I first started. Double Unders? no problem. Strict pull-ups? You can get one out of me, and most importantly, Olympic lifts? well, let's just say, they're no longer awkward or uncomfortable.
Along with learning a lot about strength and conditioning, I've also come to terms with how I treat my body outside of CrossFit. Eating clean is one of them and so is foam rolling.

rollin' with the foamies...

If you're ever wondering how my mind works, this should explain it. When my boyfriend first introduced me to foam rolling I immediately thought of Clueless. As if. Whatever. Cool closet that rotates. In other words, I had no idea what he was talking about (him being in the Air Force, my mind typically tends to wonder when he talks pilot to me) and this was no exception.

What do you mean FOAM rolling? Where are we rolling to? I mean I can put my hair in hot rollers and it looks like my 4th grade dance recital, but that's besides the point. I refused to let my already sore muscles be tortured by this "foam" roller.

helping soreness since 2013

Well, after months of complaining of soreness, he decided to layout his foam rollers and said "pick one." I went with the softest, most appealing roller and he helped me find my trigger points. I haven't looked back since.

Enough with the writing, and let me show you some proper/helpful foam roller movements that you can do at home or at the gym.

Sidenote: I'm not camera savvy (as seen below) so excuse the blurriness and awkward faces.

calves 

middle back

I just ran a half marathon on Sunday.
You can obviously tell by this picture that I hit a trigger point.

thighs

I just realized that I haven't exactly explained what foam rolling is. In simple terms, it's a form of stretching to relax your muscles (like a massage) It helps you find your trigger points and once you do, keep the roller on the point for 30-60 seconds. It helps minimize tenderness and soreness.

At first foam rolling is painful and uncomfortable, but it's worth it if you're working out several days a week! I promise! Get to rollin'

-Max-

************************************************************************************************************************************

She's right, at first it is a bit painful but you control the movement, you control the pressure applied.
If you're not a fan of deep tissue massage at the spa then support your body and use less weight/pressure while foam rolling and if you dig the deep tissue stuff then rest right into the roller. I've read that foam rolling prior to exercise/racing is as beneficial as the after. Because foam rolling increases circulation it can have a warm up effect or a cool down effect. Give it a try!

And definitely go say HI to Max!
Start here with her sweet and funny all you need to know section or dig in with a lil' crossfit story, move on to  a half marathon recap, smile and cry over her sweet homecoming story and go back to laughing with some adorable Emily, puppy love.





Linking with Just Because, Anything & Everything, Take Time Tuesday, Healthy Hop


...happy to have Max with me this month...

Be All The Way Strong

You can have it all. It just takes a lot of work. But hard work always pays off. Remember the days of pulling all nighters and studying your face off? And while getting that good grade, another one dropped? Spending the following weeks to raise that grade only to find another one suffered? Maybe that didn't happen to you but it happened to me year after year. Eventually I got the swing of things and evened the kilt. I learned how to balance the work load so that each class represented my hard work and each class scored a high grade at the same time. It's the jinx effect. When all things happen together.

I believe in being fit. I believe fit means strong. I don't think strong always shows. I think strong holds many levels to its definition. The girl or guy with bulging/cut muscles may have the strength but maybe not the endurance. The girl/guy with a layer hiding the hard muscles may not show a lot of strength but will blow your mind in his/hers endless endurance abilities. Standing trackside cheering on my sons track team brought this kind of scenario into full perspective. The girls lined up, ready for 30some seconds of bliss in the 100m dash. Each girl kneeled, hand on track, eyes on finish line, perched and ready. Each trim in size except for one. Upon a quick inspection, judging the book by it's cover, all bets would lead to a particular winner. But after the count and horn blast all those bets would be lost. The girl who created the largest of shadows also created quite the ruckus. She had the strength, the endurance, the all the way strong to win the race. She stood tall and ran. The power in her in eyes matched the power of her stride.

It's important to be strong in your mind and soul. We can lift and squat, run and spin all day, every day but at the end of the day if we're feeling defeated in our thoughts and aspirations for all else in life then what good is the smaller size, the tighter skirt, the flatter belly? It makes me think of the word superficial  No one wants to live a life coated in happiness and beauty. Happiness and beauty should shine outwards from within.

I'm dedicating the month of May to Be All The Way Strong.
It's best fitting for me. I work hard on my outward appearance and physical strength. My mind is rolling during the time I spend running, lifting, stepping, dancing, TRX'ing. My mind challenges my body in ways that I should challenge my soul in moments of chaos, in times of grief and stress. In decisions of quitting bad habits and properly allotting time to tasks. And so much more.

If I can control my thoughts and push out the "quit now" feeling during hard workouts, long races, and resistant training then why not work that same muscle (the mind) to push out temptations to leave the laundry piled, wash dishes after the next meal, blog another posts, read another blog, or raise my voice in a moment of stress and chaos? Believe me I am no saint. I have my faults and yet I am still an amazing mother, wife and friend. We live in peace and show much respect to each other but like in the fit-world there is always room for improvement.

If I can center my energy to better discipline all parts of my life not just gym time how much of a better person would I be? How much more confidence would shine through my every step? How much more love could I share and how much more peace could be felt in the stillest of moments as well as the most rambunctious?

So I challenge myself to Be All The Way Strong. And as always I totally invite you to join! There's a fancy button, a hashtag of # allthewaystrong and more posts to come. You may find there are thoughts that counteract your fitness time. I see so much passion and drive in peoples faces when I look around the gym yet I wonder if they'll carry the same strength on the beach when in much less clothing. I see high fives and hear cheers at races but maybe there is solemness in their homes. Working the mind, body and soul/spirit/core whatever you call it will hit a different sore spot for each one of us.

You'll see me challenging myself in lifting heavier, speed training for the fun of it, and picking up spin classes. 3 fit-world things I want to focus on this month. I may post less, I may post more during the month as I truly open my heart and look deeper for any ways I can be stronger in mind and soul. With an upcoming cross country move, a transition back to the regular army, terrible twos occurring in the most public of places and yes, a tween boy moving through puberty... I could use a little more mental strength and inner peace.


I want to the most beautiful person I can be. 






Linking with Just Because, Anything and Everything, Take Time Tuesdays,

Be your own Inspiration and April's CHALLENGE!

Some people just don't exercise. They just don't want to. Or, don't see the need in it.
But for many...they just fear it.

They fear the idea of changing what they're used too. They also fear the possibility of failure. The number one procrastinator, the number one reason why some people are not exercising is the horrible
"what if I can't" syndrome.

This is the time of the year we see bikini's hit storefronts, advertisements in higher frequency for quick fix weight loss aids and for some of us, we see shame. Media and society are quick to show us the ideal figure. The size 2, curvy yet slim, strong yet sleek. While it's nice to think we've moved away from that, this figure is still pushed. There are sites devoted to fitspiration, some thankfully boast 'strong is the new sexy' but most are picture after picture of itty, bitty bodies. If you logged a journal of your eating habits and exercises would you like one page for your notes and the other page to view a sexy chic? Do you think that you'd find encouragement day after day by looking at a new "sexy" girl as you logged your accomplishments? For some of this, this would work, perfectly. For others this would cause damage. I lean towards the idea that daily pictures of what the media uses to influence us would actually cause an incredible amount of self doubt. We have one person to impress and that is ourselves. We have one person to challenge, again that is our self. We have just one person to answer to, ourselves. Be your own inspiration.


There's also some smack talk against those that do exercise regularly. Some may say we're obsessed. Some may think we're bragging. And some are simply being rude. When a person commits to working out, taking on daily exercise, they create habits. Each of their days include a routine, part of that routine is spent to better themselves and focus on their health. Not only does accomplishing this make a person happy but exercise is known to release the happy hormone. Ever want to turn a deaf ear to someone who is always talking negative? Ever want to point and shout Debby Downer? We all have those friends and at times they're real turn offs. But how often do you find yourself turning away from a friend who is genuinely happy? It doesn't happen. People who exercise are happy, they are thrilled with their accomplishments and want to share it. We're not all of sudden cocky athletes or know it alls. I guess some really do become the latter but most of us are just happy and reaching out for accountability.


It's proven that fitness and healthy living are easier done when surrounded by like minds. This is a huge reason why group fitness classes are maxed out each day and races are paced in waves to handle such large numbers. There's power in numbers. There's strength in teams.

I'm one of those numbers. I'm part of that team. I believe in daily exercise and conscious eating, I believe in group fitness classes and solo mind freeing runs. I'm also one of those that talk about it. I try to inspire and motivate others to jump on the exercise party train. It's a fun place to be.

Our team is growing daily. There's no official sign up. No waiver or try out. There are no guidelines to fit inside or judgement to curtail. There's just an open space to share, cheer, and do.


Surrounding yourself with motivated people will help you see ahead. There shouldn't be a feeling of competition but a feeling of support. Accountability should never be viewed as descending but uplifting. Together we are much stronger than any of our fears.

So here's my new challenge for the month of April. It's quite simple and of no new news...

Be more active than yesterday. We can do a little bit more of anything, it's not going to kill us. 

When your body burns and yells quitting time, tell it to wait just a few more seconds, a few more minutes.

The benefits of pushing yourself to be better than the day before are unmeasurable. Each day you will be improving your endurance and adding to your strength. By months end you'll look back and smile at the growth mentally, emotionally and physically by just dedicating "a little bit more" each day. 

The list of ways to be better than yesterday is endless and totally up to you!!!
A few ideas...

-sprint hills in your daily run//walk, incline the treadmill a notch higher. Go a bit further.

-another push-up, another crunch, another curl.

-add 5 pounds to the weight you normally lift (try it for just one set, see how you do)

-find a new exercise and commit to it for a week (wall balls, box jumps, jump rope, inchworms, wall squats)

-park further away, like the last parking space further away.

-fruit for sweets, say no to candy.

-pickles instead of chips

I'm sad to take down March's challenge, it brought together strong and beautiful ladies, one of whom kicked that challenge in the butt and today took it a step further. Tyah set out to accomplish her 30 miles in 30 days, we caught up with each other via Instagram and today she introduced AprilFoolish50. She's using the hashtag and blogged about it in this post here, a perfect example of being more active than yesterday.

Quick recap on the ALL the March Madness goals set for myself and inspired by the awesomely beautiful Janna! Her linky challenge helped many of us stay accountable and organized with our goals....

1// FAIL. I didn't take//make//find the time to try a Barre Class, keeping it on the list for April.
2// SUCCESS. Completed 30 miles in 30 days.
3// SUCCESS. I think I've finally found the perfect 6.1 mile trail and am recording my pace, still sitting at last years pace of just over an hour but that's ok!
4// SUCCESS. Was totally at the gym 2-3 times per week.
5// SUCCESS. hello, this girl found the hook up to my instructor cert. I'll have much more to report on this over the next month, but lets just say I'm beyond excited about June.
6// SUCCESS. My personal FB page has lit up with race events, we're sending out an SOS for babysitters and adding up the fees. There are so many races we'd love to be a part of this spring/summer!

Remember, BE YOUR OWN INSPIRATION :)

And if you want to join in the #BeMoreActive challenge grab the button, pin it, IG it, tweet it, drop a line...or keep it private. 

I don't care how you do it, just give it a try! 

Linking with Operation Summer Shape Up and.....
Monthly Measures, Yolo Mondays, Monday Morning Gossip, and JUST Because!

Be Bigger Than The Day You're Living In

First off....
Favorite part of the Grammy Awards ----> Carrie Underwood!!
Do you think she gets chill bumps when she sings? Is it possible to give yourself chill bumps?! The woman is amazingly beautiful and the power packed in her vocals is unbelievable! Amazing. Loved it.
Did you like the way they lit up her dress? What was your favorite part of the Grammy's?

Ok, now back to the scheduled post.....



I've shared this quote with many, I feel it's words are powerful and motivating, I adore it and live by it...
We must always have something in mind that's bigger than the day we're living in....

Setting goals for yourself can be exciting but for some it may cause anxiety.
When setting your goals always be realistic. When being realistic always realize there will be times your goals must be re-evaluated. Life never fails at handing us curve balls. There will be times you doubt your abilities, or you doubt your successes. Remember, everyone starts and ends at a different level, cater your goals accordingly. And be sure to give yourself rewards along the way. Also, give yourself the satisfaction of achieving mini goals within your big goal. Mini goals will guarantee your success.

Spinning off of this....into maintaining a healthy and fit lifestyle! oh yes, it's happening, time now!
I feel, you must look at these three things....

Before setting your fitness goals take the time to evaluate where you are within the realm of fitness. Are you coming off a year hiatus? Have you had a recent setback keeping you from your routine? Do you have previous injuries to be considered? Once you are comfortable and honest with your current position - look ahead, way ahead - to where you want to be with your personal fitness level and make that your overall goal. Now that the big picture is drawn up lets map the route to include mini goals...these will be like markers, giving you satisfaction and encouragement to keep going. Your first mini goal could be just overcoming a fear of the gym. Another mini goal could be managing a distance equal to a 5K and then moving on to a 10K, eventually hitting a half marathon.  Short term//mini goals can be as simple as pumping out 25 consecutive sit-ups or holding a 30 second plank with an overall goal of 50 sit-ups and 1 minute planks. One of the best ways to challenge yourself and reach your big goal is to simply 'be more than you were yesterday'. It's that easy. It's worked for me, every time. Bringing out the inner competitor we all own is a driving force to keep us on track to our main goals.

I've said it before, the word diet bothers me. I fear it's use because often times it means "slashing certain foods". I don't mean "diet" in this sense. I say diet, because that's what it is...an overall consumption of foods you choose. Your diet is going to dictate how you feel and what you can do. The rule of thumb is simple...Eat Good, Look Good. Your diet must complement your fitness goals. Think about the time you spend finding the perfect earrings, scarf and purse for a certain outfit...now apply that same principal to your diet, it will complement your fitness goals. Again, mini goals will help you get to the big goal. If you wish to loose 25 pounds by bikini season, set mini goals of 4 pounds per month. Sound attainable? It is. Your diet is the finishing touch on your fitness level, or vice versa, however you see it best. Set mini goals such as shopping from only the perimeter of the grocery store, eating out only once a week, making sure your snacks are healthy choices, always having breakfast, adding more fiber through beans, greens, and wheat, having a daily salad, and setting aside time to make healthy meals. These suggested mini goals will help you find rewards along the route to your personalized diet goal and set you up for healthy habits.

Take a look in the mirror. Now what do you hear? Yes, not see but hear. Are there cries of doubt? The mirror should shout beautiful, encouraging words but many hear just the opposite and this dooms us for failure. Set a goal to applaud yourself when you stand before the mirror. Instead of letting your eyes roll to the subject of annoyance let your eyes meet and say, "Yes, I do approve". Hearing yourself in the mirror will help you find the "self" in self-image and your potential. And, focusing on the good will reinforce the beauty in your image. The more aware you are of the beauty you hold, the more value you carry. And the more valuable you are to yourself, the more capable you are of mighty things and achieving your goals (big and small). Being self aware and self confident brings out a force that is hard to defeat. By inserting this goal of healthy self-image you will get the best out of a healthy, fit lifestyle....looks and performance.

Are you overwhelmed by goals you've set for yourself?
Or maybe you need to set a few more, change things up?

I have goals set within my path to being  fit. I have goals for healthy eating/living. Goals within parenting and in my workplace too. Shooooot, I've even made goals for this blog. I search for my weakest link and sometimes the path I'm on receives dead ends or gets an unforeseen detour. It happens, it's part of life. Life changes and we have to change with it. The worst you can do is not set any goals.


And, don't forget to tell me what you thought of the Grammy's!

*Look familiar? I first posted this as a guest on Pursuit of Pink. I've tweaked it a bit since then but had to share with you all too!!

Linked with YOLO Mondays and Miscellany Mondays

Reward Yourself & Chocolate Banana Smoothie

By now we've all gotten used to writing the year 2013.
Goals and resolutions for the year have been set.
And, we're working hard to meet those goals, right?

Many of us resolved to have healthier, happy, and fit lifestyles this year.
We've dropped beads of heart shaped sweat. We've cut foods from our diet that once delayed our progress and maybe even added a salad or two to our weekly meal plans ;) We've made a plan and followed through, making huge progress on what was just a dream 30 days ago.

So with one month down...you can look back and see what has and hasn't worked for you. Was anything missing from the plan? In the scheme of creating the perfect plan, often times, we forget to outline a list of rewards. There's no good reason to not reward ourselves.

Adding rewards to your plan will keep it fun! The more fun you're having, the more likely you'll keep it up!

*If you've lost weight you're probably noticing your pants and tops fitting poorly.
Head out shopping! Try the style you've pinned so many times and rock it :)

*If you've ran miles this month you're feet are sore puppies. Schedule an appointment for a well deserved mani/pedi. Soak up the lotions and the time of pampering :) 

*If you've lifted heavy you've most likely experienced sore muscles. Let someone roll out the knots and unkink the spasms. Close your eyes and drift far way as the muscles relax and loosen :) 

*When you're looking in the mirror do you see a new face? All that weight loss and improved self esteem may have you ready for a day in the salon :)

*Noticed all the bright, eye catching sports gear and attire? It might be time to reward yourself with new workout clothes or free weights and other gear for the home. You've undoubtedly learned new moves and routines, why not try a few at home?!

*For the lucky ones, this reward may get as big as planning a vacation! If that includes you, go for it! Grab your favorite suit and get your vacay on :)

Sometimes without thinking, we automatically apply the word "reward" to food. Oh, this cookie is my reward, or this 500 calorie latte is my reward and duh, this second slice of cake is my reward. I am sooooo not talking about these kind of rewards. In fact, these kind of rewards can leave us with guilt and uneasy feelings. These rewards can even send us down the wrong path. But if we must go there....food as a reward...let me share with you one of my favorite smoothie recipes!

Chocolate Banana Smoothie - loaded with protein!

Blend in blender....
1 c. Almond Milk
1 scoop chocolate protein
1 banana, cinnamon and some ice!

All that you've accomplished in the last 30 days is amazingly beneficial your system, inside and out. Reward yourself. There is no reason to wait. We humans live for appreciation, why not give a little to ourselves? You'll find that the goals of February will be that much more attainable :)

Do you reward yourself? 
How do you "treat" yourself after a hard work out?

P.S. If you're wanting yet another way to reward yourself enter one of these giveaways, I'm participating in here and here!

Fitness links .... Fitness Fridays

 

I've linked with YOLO Mondays, Monday Meetup, Miscellany Mondays, Love my Online Friends, Tell Me Tuesday, and the wonderful Desire to Inspire

Co - Host w/ Fitness Fridays Link Up!

It's been a busy week on this little blog!

From the beginning of my blogging journey I have kept an open eye for fitness focused link ups. Just recently I've found a few and have met so many inspiring, beautiful ladies! One of these women being Desirae at Going with the Flow. She is on a mission to stay fit and be healthy. She's created this link up and host it each week on Fridays. It's a safe spot for us all to share our stories. We each have one. and, sharing is caring people. There's so much inspiration in each of our fitness stories and the motivation we can offer by sharing our experiences with each other is endless. From trials to successes there's much to be learned....not to mention the accountability factor that plays out each time we post our stories and goals for the upcoming week. So join us, won't you? 

<a href="http://goingwiththelastingers.blogspot.com/"> <img src="http://i49.tinypic.com/o5ncw5.jpg" alt="image" /> </a>

You know you're a RUNNER when...

How do you know you're a runner? 

Is it the fancy decal proudly rubbed onto your back windshield? Or the magnet clinging to your bumper that declares you a runner? Perhaps it's the tread on your well traveled running shoes....
Wonder what makes a runner and how to be one?

Here's how...
Find the nearest exit...open the door and walk out. When it slams shut, take a deep breath and start your run. Run as far as you can. Run at your pace. Stop when you want. Then, look back to where you came from and smile. Pat yourself on the back and own that new title. You are now a runner.

Tips for running...

Create playlist. Music will keep you moving. Music will motivate you. It will renew you, better your pace and help set time limits on your run.

Practice intervals. Running doesn't always mean a consistent pace of jogging. If you're training for distance don't just assume long runs will get you there. There's power in intervals. Sprint straightaways and jog curves. Sprint every other light post, mail box, street sign, mile. Make running fun for you.

Learn to breathe. Find your rhythm. Inhale through nose, exhale through mouth. Continue this method through the entire run. Slowing down your pace when needed. This will prevent and calm cramps.

Dress right. Choose layers for colder temps and wrap them at waist when you warm up. Invest in arm bands for iPods, keys, Chapstick. Find a water bottle (similar to mine). Choose breathable, dry-fit styled clothing. Pull hair back. And, of course, pamper your feetsies with proper soles.

Stretch. Every runner knows that function means speed. Every runner also knows that some runs will lead to more soreness and stiffness than others. It is of utmost importance to warm-up/cool-down and include stretches. Stretching at the end of your run will ensure that you maintain correct posture and form, enabling speed and light-footed grace. View this video for one of my favorite stretches and more tips.

Find accountability. If running alone, track your progress privately or through social media apps, tell others your story or find a training team and/or run with buddies. Talking about what you're doing will give you the upper hand and reinforce all that you've accomplished.

Pride yourself. Whether you ran one mile or five, one street or an endless country road....you ran. No one can argue "a body in motion". Praise yourself and commit to doing it again.
Find a decal and rock it. Sign up for a race, I do! All runners will agree that the feeling during a race and at its finish line is so very liberating. Being a part of a running crowd does wonders for your soul and future runs.

Do it again. Your first run may seem like a fail. It's not. Re-read this if you still think it is. Give yourself time. It takes time to feel your own rhythm. Stick it out. There's nothing bad about your first run. Well...only if you make it your last run.

Remember when you're on that open road...it's your road, your run. Create your course and wear blinders. Give no worries to passer-by's - they have no clue how far you've gone or how fast/slow you're going. The same applies to treadmill runners. If you're in the gym, surrounded by other runners...keep on, getting on. Incline, decline, speed up, slow down. You are in control of your run. And, if you fear the gym, read this.

So there. That's how you know you're a runner. If you haven't yet, give it a try. Each of us respond differently to exercise. You may love every minute of your second and third mile but hate the first. You may love the first mile but feel like death on the second. Try new things as you experiment with what kind of runner you are. The one and only thing we all have in common is the want to start and really, never finish.


My healthy living goals are simple  !be better than the day before! I really believe in the simplicity is this goal.


Tag! You're it! Any of these tips helpful? What other tips can you add to this list?

also linking with Brittany and Misty for Getting Fit Friday
AND Fitness Friday hosted by Kelly at Honor, Courage and Commitment
YOLO Mondays, GFC Monday Hop, Monday Meetup, Tell Me About It Tuesday!

Where's Your Weakest Link in these 6 Tips?

Proven strategies. 6 steps for successful weight loss and healthy living.
It's common sense, well known knowledge and the most simple answer to reaching your goals.
I think it will translate differently to each person. We're all working at our own pace and at our own levels.

Each step equally important. 
The chains strength dies at the weakest link. And, the squeaky wheel gets the grease.

Which of these is your "squeaky wheel"? Is there a "weak link" in your chain of strength?

I personally struggle with "Three Meals A Day".
I get so busy some days that I completely skip lunch and really, I'm not sure my breakfast is always considered wholesome. Typically, I grab a granola bar and banana as I head out the door. Ok...really what happens is...I wrestle with my almost 2 year old to put his coat on...I then find one shoe in the hallway and sweetly convince him that he must keep BOTH shoes on so we can go outside. Then, I trick him into thinking we're going outside for play when really we are making a mad dash to the cold car (I don't know how much longer this will work)....and just before rushing out the door, I remember to grab something to eat. Quick solution...Fiber One bar and banana, V8 energy, and some days a boiled egg. Oh yes, sounds real appetizing and like a fulfilling breakfast, right?!
For lunch...I love salads, but many times I have errands to run during the lunch hour and it just becomes a break in the work day. So I retreat into a late afternoon snack knowing the gym lays between that time and dinner time. I've worked hard on the 3 meals a day as of recent (holiday time frame), hence the #whatsonyoursalad idea. I know that 3 square meals a day will help with good moods, energy levels and resisting the temptation to binge on some brownies or even worse those little chocolate bars hanging around my work.

Another area, I admit trouble with...healthy amounts of "Sleep". People, this is by far the hardest for me. I am so guilty of staying up late and hitting the snooze button 3 times (ok, like 5 times) each morning. It's a horrible cycle. My husband has helped me break out of this cycle in the past. We were both getting our 7-8 hours of rest each night until the holidays hit...since then, it's just been him. I hit a wall each evening around 7, but after we put one to sleep and guide the other towards his room...I somehow catch my 800th wind of the day and rev back up, unable to fall asleep at an appropriate hour. This, of course, leads to the perpetual bonk of the snooze button. I hate the sound of my alarm. Why on earth, do I choose to start each day by hearing it on re-peat-peat-peat every 8 minutes?!

If I scan through these 6 tips again...I could say I also have trouble with "One Goal at a Time". Oh, my mind works in so many dimensions  Probably not a good thing. But, I love it. I have so many thoughts rolling around in there, I get beyond excited about putting them into action. Some connected, others random and so very unconnected. Some irrelevant and others profound. I have to train myself to write things down so I don't loose track of the immediately important verses 'of a latter matter. Life is full of so many wonderful opportunities that it's sometimes hard to slow down, taking time to plan individual steps and enjoying each one as they come. Living in the moment, One Goal at a Time, can be tricky for this working momma of 2 filled with excitement, dreams and ambitions.
As for goals in my fitness routine...I've had to lower my standards and reset some goals based off of reality. I may still have the strength to do certain routines like burpees, push-ups, and over head presses but my body screams at me and says "enough" waaaay before it used to. It sucks. But, it is what it is. I simply gave up one thing temporarily for another area to get its permanent fix. I've let go of certain standards because they were no longer fitting to me. Once I came to grips with that I was able to set new goals. I now repeat mountain climbers and girl style push-ups knowing they will condition my body and maintain muscle strength until my body allows me to advance back into burpees and other routines I loved so much.

Are you making too many promises to yourself and loosing the joy found in hitting each milestone? I'm realizing this may be the key to my ultimate success in a healthy living journey. The grid above helps me visualize each step of the overall goal in being what I want to be.

So what about you? When you look over these 6 steps do you feel you are hitting each one?
Which link needs adjusting and focus? We're all so different with unique schedules, my grid fits my life perfectly but maybe not yours...share some others tips that give perspective to weight loss and healthy living!

And check out the ideas we're sharing for #whatsonyoursalad! Come share your creations, tips, ideas too!



I've linked this with Amanda for Desire to Inspire.

I've linked up with YOLO Mondays hosted by the brilliantly beautiful Carly at Lipgloss and Crayons
and Brooke  for Monday Meetup...she's also doing 9 days of healthy giveaways!

And you know...I linked up with Helene and Emily for Tell Me About it Tuesdays!