Monday, August 31, 2009

Crossfit: Classing up the joint!

My first Cross fit class was actually one week after my consultation. Tonight I am going back for more and to officially join up and see if I can improve my overall fitness!

I was nervous for the class, because I knew it was going to be challenging and that in a group setting, I would feel the pressure to really give it my all. There is a huge difference between pushing yourself alone and pushing yourself in a group setting. Many of crossfit's workouts are for time, so that in the future you can track improvement, but it yields itself to a very competitive feel.

This was the WOD or workout of the day for the first Class:

Five Rounds for Time:
30 Walking or stationary over head lunges (45lb. men/33lb women.)
Knees to Elbows

It was VERY hard. Does anyone remember my post on lunges and how much I used to hate them?? This very nearly renewed that hatred. I am used to doing weighted squats and lunges with the bar resting on my shoulders, I was not prepared for how difficult a weighted over head lunge would be. Check them out here. I did the first two rounds with the recommended weight and then switched to an 8lb. PVC pipe to keep the form of the movement. The fifth round I switched back to the weighted bar, despite my legs protest.

Here is the amazing class that competed the workout with me!

The knees to elbows was very challenging as well, as it was done hanging from a pullup bar. Many of the moves in CF are similar to moves in gymnastics where it is a full body move. The knees to elbows involved some swinging, not simply a static hang and pull or lifting the legs. The key is to make it a functional move, so executing it with a form that helps you do it, and dials into the functionality is key.

Functional movements such as the squat, the dead-lift, the clean, the thruster, and the pull-up are unparalleled in their ability to elicit power. But, the desire to execute our workouts with intensity is where the magic happens. By ratcheting up the intensity, relative to one’s ability, we’ve found an exponential increase in power output, and overall efficacy.

I made it through with a time of 19:36. Whew. I could even bike home afterwards, but the next few days were rough... but I was hooked.

100 KTE will do this to a man's hands and his soul!

Click HERE to check out all of the CrossFit exercises and demonstrations of proper form!! And be sure and visit to see read more about what the gym is doing, class schedules and Tyler's philosophy. Also, come in for a free consultation and see how CrossFit Minneapolis can take you to the next level in your fitness goals!

After my first WOD, I was red in the face and pumped!!

Sunday, August 30, 2009

Fit this: Crossfit Minneapolis

When I first heard of Crossfit, I was searching you tube for pull ups. I had just bought a sweet pull up bar and was anxious to get an idea of proper form and inspiration of other tough chic doing pull-ups! What I found was a video of a Kipling pull up.

I actually posted to facebook asking what was up with the form? She is swinging all over, that can't be GOOD for a person, right? A high school friend replied informing me that they use these kinds of movements in Crossfit, so I went to their main website here. What I saw was not for the faint of heart, I am a runner mostly and although I love to lift weights and push my intensity as much as the next gal, I wasn't about to do the moves I saw there.

Over the next few weeks I couldn't stop thinking about it! I would visit the main site, show friends and co-workers the outlandish pictures of girls, petite, round, tall, thin, old, young doing these intense workouts! So I found my closest Crossfit gym, Cross Fit Minneapolis.

I came in for a consultation and was met by Tyler Quinn the owner and trainer. When we sat down he asked me about my fitness background and then asked me if I had any goals. We talked about where I am and what I am trying to do...poor Tyler, he got an earful and a true taste of talkative Mary!! It was five minutes into my goals rant when I realized he meant FITNESS GOALS! It's all part of my charm.

This is Tyler in all his Crossfit Glory! YOU too can do pullups like this!
visit OR to find a gym near you!

Tyler explained the Crossfit phillosophy to me about complete fitness, I was enthralled. Here is
a little outline of how he explained what crossfit is about:

CrossFit is a program designed around constantly varied, functional movements, executed at high-intensity.

The reason for our variance in daily workouts ties directly to our goals at CrossFit: prepare the athlete for whatever, whenever.

Functional movement are embraced due to their organic nature – that is, we were designed to execute them. They are safe, natural, and carry worth outside of the gym.

The desire to execute our workouts with intensity is where the magic happens. By ratcheting up the intensity, relative to one’s ability, we’ve found an exponential increase in power output, and overall efficacy.

Here is what I really jived with: their focus on functional movements: focusing on the core of our bodies where the power of most of our movements come from. Their philosophy that the varied movements done with intensity will elicit power. What else does an athlete search for, but the power to: go faster, longer, higher swifter all while feeling strong and able.

I was on board!!

I went through the rest of my consultation and a minor version of a regular WOD or workout of the day. It was a kind and gentle introduction, but the next week I dropped in for a regular class And THAT was a different story... and I will tell you all about the CLASS--tomorrow!

Remember: variation, function and intensity!!
A grad philosophy for fitness and LIFE!

Saturday, August 29, 2009

Lucy Activewear Review

The fantastic folks over at Lucy Activewear sent me some super fun duds to test out! They apparently saw a few of my posts after I discovered the store near me and wanted me to tell you about some of their new clothes!

For starters they sent me this green Circuit Tee which is very versatile, soft and comfy!
It has a cute open back and is a little longer so wearing it for yoga or climbing is ideal because it won't pull up and show your tummy, plus there are 2 big fashion pockets which make it fun to just wear if you are out and about on a Saturday.

This is NOT my back, I am not that tan!

Circuit Tee in action!

They also sent me an outfit that I am using as a running outfit, but can be worn for almost anything. Criss Cross Tank and Power Cardio Pant. I took them on a 5 mile journey the very next day! A 2 mile walk and 3 mile run and I was SO pleasantly surprised at how they moved with my body. If you look in the picture below, you will see how the Criss Cross tank comes very close under the arms, it leaves very little space for skin there. This was SUCH a perfect fit because it was a hot day and there was no room for any skin to rub and get sore.
Score for Lucy!

The back has a black mesh stripe which was wonderful for breathability and there was even a zippered pocket, Hidden along the back also for an ID or keys. It was like a little present inside a present! The top was snug and comfortable, I was able to move how I wanted to and keep everything I didn't want moving around, in place so that I wasn't constantly adjusting during my run. Because of the tank's compression ability, it is actually made to reduce muscle fatigue and support your core as you workout: mission accomplished!

Again, not me, but it shows the top band!

The Power Cardio Pants are by far the nicest workout pants I have every had! I will definitely be getting more styles. They are very supportive and stretchy, and wick away moisture as you workout! They are a little bit low rise and fit great, there is no bulging or bagging anywhere, which is perfect! The last thing I want to worry about when I am out is whether or not my pants are sagging! They have a thick top band also which hides a ROOMY inside pocket, another surprise! I need all the pockets and compartments I can get, I have a tendency to lug things around with me when I run. The whole outfit allows me all the pockets and hiding places I need!! A Plus for the Power Cardio Pants!

Thank you Lucy!! You have made my fall training fashionable!!

Friday, August 28, 2009

The Great Minnesota get-together!

It's here! The Great Minnesota Get-together! The Minnesota State Fair is 12 days of CRaZY awesome food on a stick, rides, animals and fair fun! Despite the fact that I am roughly a native Minnesotan, I have only been to the fair 3 times. But the last time I went, I LOVED it. I ate, saw the rodeo, went on the Zipper, got duped into a side show, had a fried snickers, saw yarn art and stayed ALL day.

Here are a few fair items that are new or that I had last year:
  • Pig Lickers (chocolate-covered crisp-fried bacon)
  • Deep Fried Norwegian Banana Split (banana wrapped in lefse, deep fried and topped with ice cream, chocolate, pineapple and strawberries)
  • Tater tot hot dish on-a-stick with cream of mushroom dipping sauce
  • FRIED: twinkie, snickers!
REALLY! How is a girl supposed to do it? All that food, all those calories! How do you exercise moderation and still enjoy yourself at the fair? Here are a few fit girl tips:

Plan ahead! If you don't plan your meals ahead, you should try. Everyone who does, knows that it steers you away from eating what you haven't planned out or already prepared! Do the same thing at the Fair: make a list of all your must have fair foods! They are almost always listed online and you know your favorites! Then don't deviate from the list, you'll save yourself from eaters remorse and you'll save cash!

Split things! The last time I went to the fair, a friend and I (with our list) split everything that we bought. That way we got to sample what we wanted and not eat TOO much of any one thing. I mean really who needs a whole fried snickers anyway, I would be sick by the last bite. It's creative portion control.

Stick to the Best! At the MN state fair, as it is at EVERY fair I am sure, you can get everything on a sick. But don't get overwhelmed with ALL the food there: you can have much of the same food anytime you want. Get things that are treats for you, that are unique to the fair or that you really want to try...just this once. As ordinary as it is-- I have a corn dog, every year. But I have only one, only once a year at the fair! It is the one item that tops my list (and I don't split!) Otherwise I'll go small portions of the pig-lickers and cream-filled pickles because I know I won't be trying those on a boring friday night in January.

Health food? Believe it or not, you can find healthy options at a fair. If you're not comfortable splurging on some high cal treats, go for a grilled chicken sandwich, a smoothie, frozen yogurt and sweet corn sans butter. You will feel better and still feel like you are getting your fill of fun summer food!

Remember to bring your water bottle and drink up!! It will keep you feeling full and satisfied so you don't over indulge. Chances are you are going to be walking in the hot sun and will need that refueling anyway. Water is a great way to curb your appetite and keep your cravings in check.

Have fun fair goers--which ever fair you find yourself at! And remember, if they tell you they have a lizard man under the side show big top--well don't take my word for it, but it's probably not really worth it.

Thursday, August 27, 2009

Stay fit while injured!

When you are an active person who is injured, nothing is harder than not getting back to your routine! I know, I know -- you need to RICE (Rest, Ice, Compress & Elevate) for no less than 72 hours after your injury. Depending on the kind of injury and how you are feeling after those initial three days you can begin to introduce activity again.

Even then, if you can't participate in your sport or activity of choice there are a lot of things that you can do till your healed up! Just be SURE and get permission from your doctor or physical therapist before you do anything and always take it slow so you don't re-injure or aggravate your already sore condition! Here are some ideas to keep you on the up and up and fit while injured!

  • Walking: Walking is a grossly underestimated fitness activity!! You can burn a lot of calories and keep those pound at bay by walking. In many cases, walking can be therapeutic for injuries, not just a means to keep moving.
  • Swimming or water jogging: You can keep your endurance, strength and cardio-vascular fitness in top shape by taking a dip in the pool. It works the whole body with little to no strain, resistance or impact making it perfect for injury recovery. Just remember, no matter what you're doing, if you experience pain, stop.
  • Massage: Massage can help stretch muscles that can not conventionally be stretched, breakdown scar tissue, reduce pain and increase circulation! There are some injuries that should NOT be massaged though, check them out here or speak to your doctor regarding your situation.
  • Biking: This is also low impact and can help in keeping you active while you heal. For myself, since my injury was knee related, this was especially good to rotate the joint without impact. I feel in love with spin during my injury. Cross training is an excellent way to excel at your sport anyway! You will be way ahead when you come back full strength!
  • Stretching: Light, gentle stretching can aid in recovery. Static stretching is where you place the body or part of the body you are stretching into position. Passive stretching is where a device is used or another person assists you in further stretching the muscles. Stretch carefully and always clear it with your doctor!
  • Attitude!! Stay positive, follow your routine and listen to your body...injuries do not have to, nor will they last forever!! Be diligent with your Dr.'s orders and take your recovery one step at a time.
You can stay in your fabulous shape (whatever that shape may be!) until you are able to move forward on your journey, but you have to keep your attitude up!! Reach for your goals and you will achieve them! Be well!

Mary at is not a physician or dietitian, see your doctor with any questions regarding your fitness regiment or diet.

Wednesday, August 26, 2009

Dealing with injury

Since April I have been struggling with a nagging injury that just won't seem to loosen it's little grip. I sprained my MCL at the Minnesota RollerGirls Season Championships. About a month earlier I had bruised my patella tendon and was benched for one bout--I had never had to miss a bout before!

Still, I went to Physical Therapy, iced nightly and did all I was supposed to for my knee to heal! What I was to avoid was falling on it. I can handle that!! Unless I have other girls chasing me, hitting me and basically trying to kill me while going directly through them. Ah, the beauty of full contact sports.

True to what has been the theme of much of my blog, I am a running lover at heart. So playing a full contact sport for me, or a team sport in general was a new experience almost daily for my career in MNRG. For me the idea of an injury bigger than a pulled muscle or shin splints was entirely new. Other than sprained ankles and other miscellaneous twists and pulls, I had never suffered an injury that prevented me from playing whenever I chose.

When I sprained my MCL, I couldn't walk or go up stairs, let alone play. It took me at least 8 weeks of Physical Therapy to feel really up to par and even then, I didn't get the green light to start running. So, being a very active person how did I cope with the injury and my down time? And how does anyone stay safely active and fit when injured? Read on fit girls!

my wimpy little knee brace I wore when I was starting to run again!

To begin: always Never try to "work through" the pain of a sports injury. Stop playing or exercising when you feel pain. Playing or exercising more only causes more harm. Some injuries should be seen by a doctor right away. Others you can treat yourself.

Call a doctor when:

  • The injury causes severe pain, swelling, or numbness
  • You can't put any weight on the area
  • An old injury hurts or aches
  • An old injury swells
  • The joint doesn't feel normal or feels unstable.

If you don't have any of these signs, it may be safe to treat the injury at home. If the pain or other symptoms get worse, you should call your doctor. Use the RICE (Rest, Ice, Compression, and Elevation) method to relieve pain, reduce swelling, and speed healing. Follow these four steps right after the injury occurs and do so for at least 48 hours:

  • Rest. Reduce your regular activities. If you've injured your foot, ankle, or knee, take weight off of it. A crutch can help. If your right foot or ankle is injured, use the crutch on the left side. If your left foot or ankle is injured, use the crutch on the right side.
  • Ice. Put an ice pack to the injured area for 20 minutes, four to eight times a day. You can use a cold pack or ice bag. You can also use a plastic bag filled with crushed ice and wrapped in a towel. Take the ice off after 20 minutes to avoid cold injury.
  • Compression. Put even pressure (compression) on the injured area to help reduce swelling. You can use an elastic wrap, special boot, air cast, or splint. Ask your doctor which one is best for your injury.
  • Elevation. Put the injured area on a pillow, at a level above your heart, to help reduce swelling.
You have to rest and recover fully so you can being to participate in your favorite sports and activities again with less of a chance for re-injury! Make sure you listen to your body and to your Doctor so you can get optimum performance from a healthy and healed body!

Tomorrow: how to stay fit and fab when you are healing from injury!

Tuesday, August 25, 2009

Why I work out!

  1. Working out makes me nicer to people.
  2. It is good for my soul to exercise.
  3. I am called to take care of this, the only body I am given.
  4. It keeps my arteries clean and clear!
  5. It keeps my heart strong so I can live longer.
  6. I can fit in my skinny jeans...again and again!
  7. If my body ain't happy, my mind and soul ain't happy, then no one's happy.
  8. I love the pretty clothes for every activity!
  9. I can run away from bad situations and not even get tired.
  10. I love doing it, it is part of who I am...

Running tunes I love today:Child of the 80'-90's

Van Halen: Running with the Devil
Pretty Poison: Catch Me (I'm Falling) Check the Keytars in the video!
Young MC: Bust a Move
The Jets: Rocket 2 U
Lisa Lisa & Cult Jam: Head to Toe
Black Box: Everybody Everybody
Snap: The Power
Soul II Soul: Back to life
When in Rome: The Promise

Monday, August 24, 2009

Bone Density

A friend told me about an interesting article from the New York Times, which looks at the differences in bone density between cycling and running. The article highlighted a 2006 study of cyclists with brittle bones.

Aaron Smathers, a cyclist and graduate student in the Department of Health and Exercise Science at the University of Oklahoma, was doing some of the research when he experienced 2 biking accidents in which he suffered a broken collar bone and a severely broken hip. Everyone knows that when your racing and you crash into the pavement your chances of breaking something are better than if you stayed home to watch SNL. But still.

In the study men in their late 20's early 30's were compared to men in the same age group who were active but not competitive athletes.

Bone scans showed that almost all of the cyclists had significantly less bone density in the spine than the control group. Some of the racers, young men in their 20s, had osteopenia in their spines, a medical condition only one step below full-blown osteoporosis.

Another year long study followed a group of male cyclists age 27-44 and found that by the end of the study their bone density was lower than their already below average starting point. Basically the article concludes in saying that other endurance sports that include normal, moderate impact or resistance (running, weight lifting etc) will increase your bone density.

The article states: Bones react to external stresses by strengthening bone. I love this!! Gone are the idea's that running is "bad" for you because of the impact! Hitting the pavement is a perfect way to strengthen your bones. Also, if athletes are losing calcium through intense perspiration and not doing any resistance to counter act ro upping thier calcium intake, that could be a factor in the study as well and add to the lower bone density.

As women, we should pay SPECIAL attention to our resistance work and endurance sports that can strengthen our body's and bones. After the age of 30, a woman's body actually begins to lose bone density! If you're anything like I was, I didn't really get my act together and start eating right, cutting out pop and exercising till my mid twenties...those few years before the big 30 hit were not a lot of time to fill the calcium stores. SO WHAT? What can we do now to help build up the supply that is slipping through the hour glass?

Just Eat it: Eat Broccoli, collard greens, spinach and kale. Dairy products like Yogurt and milk and fruit like oranges and banana's. Omega three fatty acids like in fish are a good source too!
Resistance is NOT futile: Start strength training exercises gals!! Lift weights, carry heavy items, do push ups, go for a fast walk, walk with hand weights or run!
Add it up: Take Vitamin D or Calcium supplement. Vitamins and minerals such as Potassium and Magnesium can aid in strengthening your bones.

Avoid: foods high in Salt, caffeine (I know, I know), alcohol, and fizzy drinks like soft drinks that contain phosphoric acid as these can all interfere with your calcium intake and deplete those precious stores!!

Mary at is not a physician or dietitian, see your doctor with any questions regarding your fitness regiment or diet.

Sunday, August 23, 2009

Non Fitness fashion, just fashion love.

I love flowers on head bands and flowers in my hair!!

I have braved it a few times and think that I can pull it off. These are a few variations that I found on Green Wedding Shoes!

Tri, Tri, Tri again!

Off to watch JJVW run her first Triathlon in St. Paul!! She is such an inspiration to try new things push myself to new levels, I know she has helped me through a lot. Now I get to go and watch her swim, bike, run her way to her new goals!! Good luck Jenn, sock it to 'em!! I brought coffee! 

Saturday, August 22, 2009

Fitness Fashion: I heart Gym Bags

I have used everything from pricy Nike back packs, rolling suitcases, ginormous fashion purses from Target and totes that I painstakingly ironed glitter moto's on (I Heart the gym, above) to carry my workout gear to and fro. But have YET to find the perfect gym bag. Currently I am using this sweet little pink number (everything of mine is pink, have you noticed?) that I snagged at Marshall's for a cool $9.99:

Still what I need and use depends on if I am going to the gym before work or after, if I am bringing a lot of products or hardly any. The items in my gym locker only work so much magic, this blogging beauty needs some help in the mornings, mkay? I hate lugging a big ugly, stinky bag on the bus or worse, on my bike ride in. But I hate shoving things into a tiny tote and forcing them to fit like an ugly stepsister into a glass slipper.

So, where is the glass slipper of gym bags?? Have you found it? IF so, let us know!! In the meantime, I have searched online for some of the coolest bags and included this first number, reader JJVW absolutely hearts! "I lug my lug everywhere-it's fashionable but hearty and puts up with my abuse. LOVE IT."

Puddle Jumper:

Pack it up, pack it in! Our Puddle Jumper is revving to go!! As featured on Oprahs O List this is a must have bag for any active individual. Take it on that weekend getaway or on a trip to the gym. Many swear its the perfect diaper bag too! Stuff it solid with items galore! From your ipod, glasses, pens, papers, clothing, bottles, cosmetics, etc., even throw your stinky sneakers in the back separated ventilated pocket! This bag represents functionality at its best while not compromising your sense of style!

Some favorites out there on the internet include these beauties:

Everything Fits Gym Bag:

Our eco-chic bag keeps you organized. Its roomy interior features a zippered pocket, an elastic pocket and a key tether. A vented outside compartment can hold shoes, wet clothes or towel. Includes an easy-reach outside pocket for water bottle, inside and outside holsters for cell phone and MP3 player, and bottom adjustable straps for your yoga mat. 18"L x 8½"W x 13"H. China. Mat not included.

Sherpani Flora Major

The Flora Major Shoulder Bag offers a roomy main pocket large enough for gym clothes, shoes, toiletries and all the other extras you tote around town. It even has a wet pocket for your swimsuit or sweaty hot yoga clothes. Organize the rest of your stuff with a key fob, adjustable yoga mat straps to fit any size mat, cell phone pocket and external water bottle pockets. The removable waist strap keeps your larger load from shifting when you're commuting by bike.

  • Internal organization and wet pocket
  • Adjustable yoga mat straps
  • Unique 3-D top lid with buckle closure

REI Balance Bag

Spend more time playing and less time packing with our sophisticated REI Balance gym bag.

Sourced from old plastic bottles, this post-consumer recycled PET polyester is tough enough to endure the daily grind and is gentle on the environment. The large zippered opening gives you easy access to all your workout essentials and a side panel can hold a 1-liter water bottle. A separate compartment for your shoes or dirty clothes keeps your clean clothes looking good while large mesh vents help air things out.
  • Slender bag design conveniently fits inside most lockers
  • Removable shower caddy organizes and transports your toiletries for showering
  • Hide-away straps secure a yoga mat to the front rather than the bottom so you can still set the bag down; tuck the straps away for a clean look
  • Front zippered stash pocket keeps your keys and small items handy
  • Adjustable, padded shoulder strap provides comfortable carrying

Let me know what you take to the gym and what works well to drag your must have workout items around easiest. Whether the cat's in the bag, or out, at least we have an idea of what fabulous bag it is!

Friday, August 21, 2009

Weekend Reading: Run Less, Run Faster

I am excited to see what this has to say!! I would love to run faster and better, although I don't know what I think of the less part. Weekend reading here I come! Now as long as I make the time.... 

Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner’s World magazine, FIRST’s unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times.

The key feature is the "3 plus 2" program, which each week consists of:

-3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed

-2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout

With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races.

Diet vs. Lifestyle Change

I am lucky enough to say that I have never been on a "diet". When I started a Weight Watchers program, it sure felt like one for the first two weeks, but that was because I was trying to fit healthy habits into an unhealthy pattern I wasn't ready to give up! For instance, I was starting my day, as I always had, with an 8 point blueberry muffin and Lord-knows-how-many-point fancy-schmancy coffee. Then I realized that If I wanted to eat throughout the WHOLE day, I would need to eat foods with lower calories and fat, foods that were better for me. I had to change my lifestyle. outlined the definitions of diet vs. lifestyle change, I thought they were very informative and accurate:

Diet = A regimen of eating and drinking sparingly so as to reduce one's weight; to eat and drink according to a regulated system, especially so as to lose weight or control a medical condition.

Lifestyle Change= Modifying or eliminating long-held habits of eating or physical activity and maintaining the new habits over months and years.

Diets feel constricting, with a lot of rules and limitations on what you can eat! Even just saying the word diet sounds ominous! What comes into your mind when you hear it? A scale? A number? Echoing sounds of a rumbling tummy? The word has negative connotations attached to it and that is why I avoid using it. I don't want to feel anxiety about embarking on a journey with lingo that already feels like like failure.

Instead, a lifestyle change is about balancing our choices. You CAN eat the same things you always have, but you will probably not have as much success. When you start to change your choices and find the balance that suits your life, you will see and FEEL success and that will motivate you. Diets are hard to stick with--making a change in the way you chose and the way you live your everyday will have lasting results, a week, month or three years out.

You can have ice cream, just watch the serving size and stick to that--but you can have it! You can have a big filling breakfast--please DO in fact! Just have berries, grains and healthy yogurt instead of the heart-attack potatoes and bacon. Once you do some modifying to your food and lifestyle choices, you will find that they are superior to your old habits! Do things with balance and moderation, but don't deny yourself normalcy.

Adding activity in to your daily routine is a vital part of a lifestyle change. That is what allows us to have the treats we don't want to deny ourselves. Take little steps to reach your destination! Start by walking or finding a friend to workout with. Just take action and do it daily!

Create some small goals for yourself and work hard at them, while at the same time allowing yourself some wiggle room. No one makes perfect choices everyday-- just balance them out! If you fall, get back up and dust yourself off and just start over. Every moment is a chance to make a new choice!

Honor where you have been and where you are going. Honor where you are right now and how GOOD it feels to take charge of your choices! Release any bonds or limitations your mind may have about the journey you are on! Toss the Diets in the dumpster and make a change for good in your lifestyle...!

Here are a few stats on health I find interesting and that will help you stick with changes for the long haul:
  • Obesity costs the U.S. economy more than tobacco or alcohol, about $117 billion per year.
  • People weighing 30 or more pounds over a healthy weight could shorten their lifespan by up to seven years. Carrying an extra 10 to 30 extra pounds could shorten it by three years.
  • Losing weight at a rate greater than an average of two pounds per week (after the first few weeks) increases your risk of developing health problems like heart beat irregularities, anemia, excessive loss of lean body mass (muscle), bowel irregularities and gallstone formation.
  • Restricting calories during weight loss lowers metabolism because the body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Consequently, this can slow (but not stop) the anticipated rate of weight loss.
  • Successful weight-loss maintainers are less likely to be emotional eaters (using food to regulate their mood). They have developed coping skills to deal with stress as well as the skill of flexible restraint, which refers to a moderate level of control on eating. *courtesy

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Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.