Feel Good Friday

Hi, beautiful ladies!  I'm so glad you're in my life :) 
This weekend, snag a girl friend and plan a fun workout.  I dunno, maybe run a half marathon together?  Haha! 

Here are some awesome articles & ideas for friend workouts: http://www.active.com/fitness/Articles/Workout-With-a-Friend.htm
But seriously, there are some MAJOR motivation benefits to biking with a friend, running with a friend, doing a fun adventure with a friend.  Not only will you be more likely to GET to your workout, you'll get in some great belly laughs and perform harder than you would on your own. 
I asked a girlfriend here that I had met during my sprint tri to do a 50 mile bike ride with me in the foothills on Saturday morning, but she's out of town for the weekend :(  But next time!  I'm undeterred.  I'll do the great ride.  And I'll keep meeting more and more new girlfriends :) 
On Wednesday night, I met a girl in my yoga teacher training class who has completed FOUR ironman competitions! WOW!!!!!  I was in such awe.  Of course we talked about it for an hour!  And I'm so pumped up! Someday, ladies, someday :)  She's going to share her books, training routes, & training schedules with me.  She was such a positive, smiley, outgoing, fit, and motivating person---pumping me up with "you can do it" vibes. 
I've done boxing classes where I met a girl who's become a friend and we've met up for several boxing classes together, done some yoga classes, etc.
So I've got friends on my mind.  Get out and try new adventures!  Make new friends!  Reach out of your comfortzone and find some FIT and POSITIVE girlfriends to do workouts with!!!!!!!!!  (& subsequently you'll spend less time with the negative nancies who drag you down)
Surround yourself with positive people and you'll feel your life detoxify. 

Share your experience with surrounding yourself with positive, active girlfriends who support your goals!!!!

Feel the Burn Thursdays

Good morning, girls! First of all, good luck to Mini Me, Meghan, & Marianne who are running their half marathon this weekend! Go, girls, go!  I'm so excited for you! Looks like it's going to be gorgeous weather for it, too.

So Thursdays is the day that we share what workouts we've been up to.  So, ladies, how have you been sweating?!?

If we just cut calories alone, we'll lose weight.  But if we cut calories AND workout, not only will we accelerate our weight loss, but we'll also build and maintain more muscle, making it mostly fat in the weight that we lose.  Not working out during the process means that a good portion of the weight you're losing is muscle-weight :(  And we need our strength! 

Something else I've been thinking of personally is being sure to get in enough water!  Not drinking enough water will cause you to feel tired, sluggish, fatigued, irregular (mm hmmm), and to have headaches.  So drink up plenty of the good stuff, girls :)  I've posted this before, but here's a link to a calculator for how much YOU should be drinking each day.  And, if you're drinking gallons and gallons a day, that could be a red flag for a health condition, so see your doctor on that, too.  Should just be a normal, healthy amount of water intake :) 

BTW- Thanks for the vitamin reminder, Nicki!  I hope you're all taking vitamins!  Doesn't have to be the expensive GNC, etc. kind.  Just the plain old over the counter multivitamin kind at Wal-mart do the trick!   I'm a personal fan of the Target store brand multivitamin w/ an extra Calcium pill & an extra Vitamin D pill (so 3 total vitamins a day) based on that being exactly what my physician recommended due to my own personal deficiencies.  Next annual physical you have, get a FULL blood screening (not just the bare minimum) to show ALL your vitamins & minerals.  Then go off your physician's recommendations for what you should be taking & how much.  Being deficient in nutrients and vitamins can make you feel sluggish for sure!  This article reviews multivitamins and indicates that the store brand vitamins (like Target-brand or Wal-mart-brand) are among the highest in quality!

"more than 90 percent of women in their 20s, 30s, and 40s don't meet their vitamin and mineral requirements through diet alone -- and you need that multi even more if you exercise. "Vigorous workouts raise your body's vitamin and mineral requirements, so it's practically guaranteed that you won't get enough nutrients from food....""

So share what workouts you've been doing, ladies!!!

Whatcha Eatin' Wednesday

Good morning, girls! I hope you're off to a great start! (and if you're not, today's the day to begin fresh!)

On Wednesdays we share recipes, snack ideas, etc.  Whatcha been eatin'???

I'd love to hear about your substitutions today. 

Hankering for pizza?  What's your healthy subsitute- half an english muffin w/ a spoonful of marinara sauce & a pinch of fat-free cheese, toasted a few mins under the broiler until hot & bubbly?

Hankering for ten pounds of pasta?  What's your healthy substitute- a small portion of pasta with loads of veggies tossed in it (primavera) so it gives you the illusion of a huge plate of pasta and fills you up, but is much healthier and lower calorie?

Hankering for ice cream?  What's your healthy subsitute- pureed frozen berries or melon w/ a packet of Truvia or Splenda sprinkled on it & some lime juice (extremely low calorie sorbet look-a-like), or a Skinny Cow or Weight Watchers ice cream treat?

Hankering for chocolate?  What's your healthy subsitute- cup of fresh berries drizzled with a tablespoon of melted dark chocolate chips?

Hankering for potato chips?  What's your healthy substitute- homemade sweet potato fries- sliced raw sweet potato drizzled w/ olive oil, laid out on cookie sheet, sprinkled w/ cinnamon & Truvia/Splenda, and baked at 400 for about 20 mins until cooked through?

Check out this Oprah article for healthy subsitute ideas- some of them are no-brainers, but the swapping powdered milk out for 1/4 of the sugar in recipes was a cool idea I'd never heard before!

Tuesday Motivation

Good morning, girls!

At the beginning of each yoga class, the instructor will typically relax the room with a soothing voice, some words of inspiration, and then ask each yogi to dedicate that particular practice to something that she's grateful for, or to the reason she walked through the studio door that day, etc.  And to let the rest of the world melt away.  It's just you and your purpose.
So as we're starting day two here of this six week challenge to become fit, develop healthy habits, and shed excess lbs, focus on your purpose for starting this challenge.  Some of you shared that purpose with us yesterday.  If you didn't, just figure out your purpose now, why you are doing this, and focus on it this challenge.  The majority of you are doing this challenge to become a better you, to become healthier, sexier, more confident, happier, more emotionally stable, proud of your accomplishments, to be a living example of healthy living in your families, etc.  See if you can let some other things not stress you out so much.  Everyone's situation is unique, but see if this focus experiment can help.
If yoga's not your cup of tea, here's an article about athletes learning mental focus while they're in a competion to help them reduce distractions (many of which we cause ourselves), anxiety over adequacy or performance, stress, or fear. 
I'm very excited for this challenge to get underway.  I love hearing about all of your successes and feeding off your positive energy.  It uplifts me, inspires me, and helps me to become motivated to make smart and healthy decisions.
Share with us some little tip about staying focused on your health & fitness.  How have you or do you let unimportant things fall by the wayside?

Day One- Check-In

Good morning, girls! First day in the six week challenge!  Welcome to Lisa, who's new this session :) And of course welcome back to all the returning challengers. 

This morning, find time to weigh in and take starting measurements.  Record this info in your My Fitness Pal profile online.  Then start tracking your calories burned and your calories consumed.  Let me know if you have any questions on figuring that all out.  Also, if you haven't yet set your reward for hitting your goal (whatever that goal might be), please let me know so we can put it in your sidebar bio.

For the first post of the challenge, I love to hear the reasons why you all are attempting THIS particular six week challenge.  What is your motivation?

Sometimes mapping out your week in a little schedule with meals, snacks, & workouts helps- it makes a world of difference for me, personally.  What's your game plan for this week? 

Make it a great day!