It all started with a mile…
...that I absolutely hated. Wasn’t expecting that, right? It’s true. I hated running when I first started, and by started I mean ran maybe once a week. I was in middle school just trying to get better at lacrosse. I got a little faster and a little bit more endurance. Running at that point had served its purpose and I was ready to put away the sneakers because, big surprise, I still hated to run. I got bored and I did not have the discipline to stick with it when it gets tough I’ve grown to have now. Now if you’ve been following me from the beginning or you’ve been following for 0.05 seconds you know my story doesn’t stop there. To be honest, it barely even started there.
I continued my once a week streak for a few years and then I came to a crossroad in high school, I could continue to play three, year-round, competitive sports or make a change. The expectation to play year-round and perform was getting to be to much, I was going to three different practices at one point. I decided to stop and just focus on lacrosse. I, on a whim, signed up to run cross country in the fall, as lacrosse was a spring sport. You have to understand at this point, as a junior in high school, lacrosse was my life. Running was just a vessel to serve lacrosse. But, I started to like it. I didn’t love it, but I liked it. I had great teammates, I was slow as all hell, and I thought five miles was going to kill me, but nevertheless I persisted. I wanted to be the best I possibly could when I stepped on to that lacrosse field, and as much as I did not want it to, I knew running would help. So I ran and I played lacrosse. Then I graduated and went to college and played more lacrosse, using running as a means to an end.
It wasn’t until I couldn’t play lacrosse anymore that running became the life changing thing that is now. For health reasons I had to abruptly stop playing the sport I, at the time, thought was my entire world. Lacrosse had given me friends and success. I was (somewhat) just good at it, it came naturally, and that felt good.
Running was the exact opposite. But if I have learned anything while running it is that you should not let that stop you.
So I signed up for a half-marathon, but don’t worry, not because I was this all-star runner all of sudden, who gets up at 3 am, and wears spandex. It was for a class project. Yup, you read that right, a class project. I like to think this is where the universe was finally like “ugh this girl just needs to learn that this s**t is going to change her life already!”
The school project was to make a health behavior change to better understand the Models of Change. Which would in turn help us to empathize with people going through a healthy lifestyle journey, because after all it is a journey not a destination. I chose running a half marathon because I wasn’t about to give up mac and cheese and change my diet, I hadn’t quite found weightlifting yet (that’s another story) and I’d already run a 5k. It needed to be a challenge, not to much of a challenge, but just enough to push me out of my comfort zone. So, there I was running and still hating it even more than before because it was something I felt I had to do. I still finished the half and felt accomplished and said to myself “okay, I’m good, I did it.”
HAHA if that’s not the biggest lie I ever told myself. It wasn’t an accomplishment and that would not be my last half marathon. I did not commit to that first half like I did for later races and my time and more importantly how I felt during and after shows for it. Anyone else throw up after their first half?! Holla this girl did! Learning the difference between commitment and motivation was a huge life lesson running gave me. I had the motivation and the intention to run these big races, but I could not commit. I was not willing to make sacrifices for a bigger goal. It wasn’t until graduating college, stressed, lost, and depressed that I came to love running. It wasn’t until I dropped the idea that I had to look a certain way, dress a certain way, hit a certain time, to consider myself a runner. Running needed to stop being a means to an end for my me to find peace in it and I’m so happy it did. I finally committed to myself, understanding that bad runs happen but they make the good ones worth it. That putting one foot in front of the other and fighting when it gets tough is worth it. That you can do anything you put your mind to. These aren't just running lessons, by the way ;)
I have now gone on to run ten half-marathons, three full marathons, and I’m far from done yet.
Like any great love affair I’ve had moments of pure joy and moments of sorrow while running. Running has the ability to pull someone out of dark depths; to give purpose; to inspire; and most importantly be fun. Anyone can run and any body can run. Have you ever watched a marathon? Try it or better yet run it. Nothing gives me greater faith in humanity and myself.
Cheers to many happy, healthy, and hopeful miles to all you runners out there!
P.S If you’re interested in diving deeper into some of the lessons I’ve learned from running, here ya go! https://www.thefitgirls365.com/blog/lessons-learned-while-running
Pictured: High School Senior Jennie right before a cross country meet #classic
We’ve all heard the expression “it’s a marathon, not a sprint.”
Well, here I am having just finished two marathons in two weeks and I can’t help but think not about the marathon itself, not the sprint to the finish, but the TRAINING.
The races are just mere celebrations. Celebrations of the work and sacrifices I made to complete this goal. Missed nights out with friends, lonely miles, sore legs, early wake up calls...
...a lot of time spent doing nothing but running...upwards of three, four hours some days. There’s not much else to do but, push your feet forward and think about everything from politics, to past relationships, to food, to regrets and triumphs. I’ve even spent miles thinking about the names of my future dogs. A lot of thinking, not a lot of room for acting. For someone who’s future still isn’t set in stone, someone who lays awake some nights anxious about what’s to come (or lack of what’s to come), someone who struggles with stillness; no action is a scary thing. But here’s the thing...
Running is the action.
Running is the thing that has forced me to think outside of my comfort zone, to see the world around me, to set a game plan for my life.
Running is the springboard to a productive hour, day, month and year.
When I’m running, I see people rushing to work, going to school, walking their dogs, carrying shopping bags, pushing baby carriages, sitting on park benches, and sometimes even no one at all.
All these things really made me question the big picture: how can so many different people with so many different priorities be right?
Are the things we place the most value on truely most important?
I have no idea.
So I keep running.
I run past trees in the middle of winter with no leaves on them, everything is grey and sad. So I craved the summer when everything was green and full of life. I had to ask myself did I take the time to appreciate that? Seasons are a little reminder that nothing lasts forever. Pain doesn’t last forever. Bad runs end.
Still no answers to any of my life's questions, insecurities and doubts. But I still ran.
And then it happened, as I ran through the streets of Chicago, looking at the skyline full of tens of thousands of people; I realized to know everything, to even pretend to know everything…
...to know that you’ll get that promotion
...to know that you’ll get into grad school
...to know that you’ll meet the right person
...to know that you’ll make enough money
...to know that you’ll be happy
That’s all wrong.
That’s not what it’s about.
It’s about progress. It’s about learning a little bit at each step of the way. Never allowing yourself to be stuck or closed minded in a way that inhibits change or growth.
Life. Is. A. Marathon.
It’s not a sprint. You don’t win your first mile, you win by trusting in your ability to figure things out as they come. To evolve, to adapt, and above all to believe that something may not be happening right now in the present it can and it will be done. The finish line isn’t there two or three miles in, you can’t see it. And if you’re moving off of solely what can be seen or guaranteed, you won’t get there. But if you trust that each step you take is one piece of something far greater, something that you deserve, something that was meant for you, then the sky’s the limit.
Self care is bulls**t
Okay, maybe that’s a little aggressive. It’s not B.S, but I do think society has blown it out of proportion.
Self care is NOT sleeping in because you had a long day yesterday.
Self care is NOT treating yourself to an ice cream cone because you already ate a pizza so why stick to a diet now.
Self care is NOT skipping work because you just don’t feel like going.
Self care is NOT saying “F**K it” to your to-do list because a new season of a Netflix show came out.
Self care is NOT sitting on your butt drinking tea by a fire or at happy hours with friends or in the fifth bubble bath this week.
Self care IS making your bed everyday so you can get a good night sleep.
Self care IS going for that run that you’re dreading.
Self care IS waking up early to get a head start on the project for work.
Self care IS balancing your checkbook, managing your money, paying your bills.
Self care IS calling your parents, your friends, your grandma.
Self care IS standing up for what you believe in and more importantly standing up for yourself.
Self care is hard work. It’s making sure you did EVERYTHING in your power so that when you lay your head down to go to sleep that night you can say to yourself, “I am one step closer to my dreams.”
Self care is making your dreams realities, because what kind of life is it if your dreams stay in your head?
Self care is sacrificing sleep dreams and daydreams for real ones.
Self care is never settling for average, because you my friend are anything BUT average. You deserve the world.
Self care is realizing no one is going to hand that big wide world to you, you have to go out and get it. You can do and be ANYTHING you set your mind to, but you have to believe and you have to be willing to work.
Now don’t get me wrong here, I don’t expect you to be a robot who never sleeps and only thinks about work and the gym. But ask yourself these questions…
Am I where I want to be in life?
Are my dreams on the forefront of my mind all day everyday and am I working towards them with each thing I do?
What do I do when things get bad?
Burnout is real, I know this. In fact I struggle to write this blog post because I still am trying to find what balance is.
Stress is real.
Anxiety attacks are real.
Sickness is real.
Self care is not allowing yourself to get to these lows, but not being complacent either.
Self care is putting your best foot forward EVERYDAY and sometimes that may be uncomfortable.
Running isn’t easy, meal prepping can be tough after a long day at work, looking at your credit score really isn’t that fun...but, there is undervalued benefit to putting yourself in uncomfortable situations.
Self care is training yourself to to follow through with your ambitions REGARDLESS of hurdles, because life will not always be comfortable. What are you going to do when things get bad? When you lose a client at work? Your boyfriend breaks up with you?
Stay in bed?
Eat your feelings?
So what does self care look like fo me?
Going to bed early and waking up at 5am to go to the gym, run, enjoy a cup of coffee, eat a good breakfast, and putting my best foot forward each day. Opportunities exist wherever you bring them to life, so while the world sleeps I wake up. I don’t want to be associated with hoping, wishing, or crossed fingers. The beauty of life is it provides all the pieces to your puzzle...if you’re willing to put it together.
Self care for me is brushing my teeth, washing my face, moisturizing with a great moisturizer, putting my essential oil diffuser on and reading a book every night before bed.
Self care for me is eating fruits and vegetables.
Self care for me is studying, pursuing further certifications, picking up extra shifts at work, because while they may add a little discomfort to my day these things are going to get me to where I want to be in life financially, personally, and professionally.
Self care is planning fun trips, events, days ahead of time, not throwing away a day on a whim because that just adds more things to my list of things to do for the next day.
Self care is running even when its cold, raining, or brutally hot, because I set a goal for myself and I won’t get there if I don’t. And reaching that goal is going to feel a whole lot better than that time I spent in bed.
Self care is working towards where I want to be in five days, five weeks, five months and five years from now.
Self care is pursuing my dreams because I owe myself that.
Self care is falling flat on my face and failing but getting right back up stronger than before.
Self care is realizing failure exists, hardships exist, discomfort exists but not falling into the temptation to retreat back to bed and give up.
Self care is fighting for the life you want. If you can lay your head down each night and say you did that, then I’d say you’re doing just fine.
What does self care look like for you?
Going to the gym can be hard, but what I find even harder is looking good at the gym! Look your best and feel your best, right? Plus, I love the idea of leaving the gym and being able to go out to lunch with gal pals or a quick coffee run to keep us energized. Girls may run the world, but this girl definitely runs on coffee! My sorority sister, old housemate and friend Rebecca Giese of Southern’spirations is here to help me out! While I think Rebecca’s best accessory is her smile, this girl does got some style I’m envious of!
Thank goodness for the newest trends in athletic wear! How is it possible that only a couple decades ago people were wearing leg warmers and very tight and bright spandex?
Gym clothes use to be just that, for the gym but now people wear them everywhere. From a morning yoga session right to the farmers market or a midday run before lunch. And it is socially appropriate to do so! I personally wear athletic clothing as much as possible and let's just say I do not work out as much as I wear it. But at least I look like I know what I am doing...that is what counts right?
That is where the wonderful athletic leisurewear steps in! Athletic brands like Lululemon and Athleta changed the way the fashion world looked at gym attire and leisurewear. Now brands from Lilly Pulitzer to Jcrew have an athletic line as a continuation of their brand and styling.
Lately, I have been trying to get back into a full workout regimen. Between work, blogging and balancing everything else in life, picking a comfortable outfit that can last me all day triumphs over a stylish outfit or outfit changes. I personally hate the incontinence of changing when I get to the gym or feeling that I should change after because I look sloppy or gross. (Unless I actually am gross and smell then changing always wins)
Below I am sharing my go-to athletic leisurewear of choice is a tank top with leggings. Right now my favorite tops are from the Nike tennis collection, I love the fit and quality of the fabric they used. When it comes to leggings I gravitate toward Under Armor but would have to say my all-time favorite pair are actually from Vineyard Vines. As the season starts to change and the weather starts to get cooler I will layer a thin pullover jacket. But this is my classic go-to outfit.
When it comes to sneakers and athletic shoes, gone are the days of bulky sneakers you would only wear to gym class. The styles are switching to cleaner lines and a shoe I love to wear all the time! I LOVE my black Nike sneakers, they finish off any casual outfit nicely.
To polish off my outfit I always put on my pearls...well fake pearls. I leave my nice jewelry at home because sweat can really tarnish and ruin nice pieces. I highly recommend purchasing a pair of fake pearls from somewhere like Claire's to create a finished look.
Now head over to Southern'spirations ...while I think its totally acceptable to wear athletic wear and not doing anything athletic, I wrote a blog post on tips for beginner runners! Check it out!!
I’ve been using FitBit products for the past three years. I started with the ChargeHR and upgraded to the Blaze after falling in love! Aside from keeping myself accountable to my recommended 10,000 steps per day...here’s four ways I use my FitBit to my advantage (and you can too!).
Subtract your age from 220 to get your maximum heart rate.
Calculate your resting heart rate by counting your heart beats per minute when you are at rest, such as first thing in the morning. It's usually somewhere between 60 and 100 beats per minute for the average adult.
Your FitBit measures your resting heart rate, yay for no extra math! My resting heart rate is 50 bpm. (If your resting heart rate isn’t in between that 60 to 100 bpm, don’t worry! Age, fitness level, and gender all affect it. Check with your doctor if you’re concerned!)
Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate.
Multiply your HRR by 0.65 (65 percent). Add your resting heart rate to this number.
Multiply your HRR by 0.85 (85 percent). Add your resting heart rate to this number.
The first number is what your heart rate should be around during the “recovery” phase. The second number is what your heart rate should be around during the “high intensity” phase.
So, I hit the track or the treadmill, warm-up and then aim to keep my heart rate around 175 bpm for 4 minutes and then recover for 2 minutes trying to keep my heart rate around 145 bpm...all keeping track by just looking at my wrist, easy!
FitBit does an awesome job of connecting people with similar goals through their community page and blogs. Groups for running, weight loss, weight lifting, etc. provide a place for inspiration and advice. Being able to see similar people going through the same journey can be motivating. Keep up with those and you’ll never be short of #fitspo (aside from here at TheFitGirls365)
Going further into the community FitBit provides are the step challenges you can challenge your friends to! Challenge yourself and your gal pals to see who can get the most steps in one day, a weekend, or the week! They’ve recently launched “adventures” which are races to see who can reach a set amount of steps first and you’re rewarded along the way by unlocking stops along the way! A friend and I just recently completed the NYC Marathon adventure and every few thousand steps or so we were able to look at a new picture of the course...so cool! Use these challenges to keep yourself accountable to you and your friends! And they’re a super fun way to reward getting your steps in! A little friendly competition never hurt anyone!
4. Calorie, hydration, and step tracking to stay accountable.
The FitBit app is a one stop shop for all things when it comes to keeping accountable! A vast database of food to track caloric intake and percentage of macronutrients to maintain a balanced diet. A straightforward hydration record to make sure your body is well hydrated. And of course, step counting to make sure you’re active throughout the day!
Healthy lifestyle is achieved outside of the gym and a FitBit is a great tool I like to use to stay accountable. Get creative with the tools you have, ladies!
Yesterday, I broke out of my normal routine and went to my first CrossFit class. It’s important to mix-up your exercise regimen to stress your muscles and avoid plateau. With this in mind I thought it was time to finally see what the hype was all about. Here’s my experience…
7:00am *alarm goes off*
What on Earth was I thinking? Why did I agree to this? Can’t I just go for a run?
What should I eat for breakfast? I have to be there in 45 min...okay just a banana, cup of coffee and lots of water.
(Disclaimer: don’t eat just a banana before you workout if you’re prone to fainting. Your body needs fuel! My thought process behind just the banana was knowing the fact that I don’t do well with a lot of food in my stomach when I work out. Bananas get metabolized at an average speed and provide enough carbohydrates to get me through an hour long workout. Your body needs energy, so eat eat eat!! That being said, also listen to your body and figure out what foods work best for you before you workout. Click here for some good guidelines)
8:55-9:10am *driving there*
WHAT ON EARTH AM I DOING? I’M SO NERVOUS!
(Before doing Crossfit, I heard mixed reviews. I know people who love it and swear by it. I also know a lot of critics and those critics were people I looked up to and respected. Because of the, for lack of a better word, aggressive lifts and exercises being done, think a lot of power lifting movements...picking heavy things up and putting them down...Crossfit can be dangerous and can cause some serious musculoskeletal injuries; hence my nerves. Now, I was able to convince myself before I walked in that they can’t make me do anything, I know proper form on most lifts and exercises, and I need to keep an open mind. As a member of the exercise, health, and wellness community I know that I can’t completely write something off without at least trying it and researching it further. Especially something that has had massive success like CrossFit has.)
9:15am *the workout*
Okay, okay this place looks like a warehouse, this is how I die. Fine, I guess I’m okay with it. That’s a pull up bar, I really hope I don’t have to do a pull up. Wow, everyone is so fit. Play it cool, you got this. Why is everyone so friendly? I love it. Cool, a 200m run, I ran a marathon, eat my dust suckers.
A 200 m run
Squats and squat jumps
Caterpillar and bear crawl
Build up to a 4 rep max on front squat and then decrease by 10% till you rep out.
21 then 15 then 9 rep circuit of front squats, wall ball, 30 double unders with a jump rope.
Stretch on your own.
(There it is. One of many “workouts of the day” or WOD as they say in the CrossFit world. Going in I had no idea how to do a front squat, it was humbling to learn something new, I was so set in my back squat ways that this workout was really going to stress my body in ways I didn’t even know I could. The workout was written on a whiteboard, demonstrated by the coach, and then we were off. During the workout the coach walked around and to my pleasant surprise corrected even minor details in form. This is so important for safety reasons. The workout is timed so you’re competing against a clock and if you’re super competitive, the people around you.)
*My Final Thoughts*
Going into this I was nervous and very skeptical. Coming out I’m excited, motivated and humbled. I was skeptical going in because I did not realize how involved the coaches were. They know what they’re talking about and they’re willing to push you to a healthy limit where you’ll improve but, won’t hurt yourself. This is why there are results. I plan to incorporate CrossFit into my weekly routine 3 days/week and run 3 days/week. The group atmosphere is motivating but, not dangerously competitive as I had originally thought. The people who are there are passionate, so friendly, and welcoming. All things that are necessary for success in a workout. However, since I want to be completely transparent with you all, I don’t believe CrossFit (in my experience so far!) is for everyone. A certain niche of current or ex-athletes and people passionate about lifting weights will thrive, but the obese woman or the 68 year old man may find it intimidating and discouraging. CrossFit works for a lot of people and I think it’s really going to work for me in achieving many of my fitness goals, but if it doesn’t work for you, don’t worry. My advice if you want to try CrossFit: be humble. Listen to what’s being said and don’t push yourself to the point of injury because the person next to you can bench 30lbs more than you. Also, do a proper cool down. Maybe it was just the specific class I went to, but the cool-down portion was lacking. Hey, CrossFit keep the instruction going and advise people on some stretches and cool-down exercises, okay? Thanks.
Finally, the important thing here is meeting the minimum recommended amount of exercise each week (150 min of moderate intensity exercise), how you get there is totally up to you. All in all, don’t feed into the bullshit. People will try to sell anything and everything to you, if it sparks your interest, give it a try. If not, move on. Of all the exercise regimes out there, there really isn’t a perfect one, because we’re all different people with different experiences and different goals. Exercise is important, how you specifically do it really isn’t. Find what you like and that helps you achieve your specific goals and run with it. I’ll advise you to mix it up a little and take some rest days throughout but, you go girls I believe in you!!
Here’s an unpopular opinion for you: cheat meals/days are stupid. I said it, I know, I might get some backlash considering it’s a pretty popular thing among dieters these days. I get it and believe in the idea of rewarding yourself for a job well done and your hard work, but often times a cheat meal is just setting you back. Don’t we all want to move towards our goals not away from them??
Let’s break it down…
Sunday through Friday I eat 1,800 calories a day of nutritionally sound food. Think lots of fruits and veggies, whole grains, eggs, beans and nuts. Little to no soda or juice, but lots of water. I work out Sunday through Friday for an hour each day burning anywhere from 500 to 800 calories. Taking into consideration my resting metabolic rate (or what my body expends without exercise), I would put myself in a caloric deficit of around 7,000 calories for the week, which equates to around 2 lbs of fat. Nice! Slow and steady weight loss over a period times leads to lasting results. The weight comes off and stays off because healthy habits have become a lifestyle (aka what we at TheFitGirls365 are trying to promote!).
So, remember that 3,000 calorie deficit over those 6 days from exercise I did (forget about resting metabolic rate for now)…
Now, Saturday rolls around I wake up and say today is a “cheat day”:
(I’m going to write it all down because a girl can dream :) and it’s definitely beneficial for me to see it in number form)
Breakfast: Iced caramel latte and sausage egg & cheese on a bagel.
Lunch: Buffalo Chicken Mac and Cheese.
Dinner: few slices of pizza, buffalo wings, garlic knots and a caesar salad.
Snacks: ice cream, potato chips
Total: 3,537 calories. If ate that all in one day, I would completely reverse all of the hard work I put in at the gym and be that much further behind on my weight loss goals. So what do I do to reward myself...because trust me we, all deserve it were hard working ladies!! I’ll treat myself to a pedicure every so often since my feet get pretty gross looking from running all the time. I’ll treat myself to a new workout top or pair of jeans, nothing better than working hard and fitting into a pair of jeans you used to have to squeeze into. I’ll go out with friends, while not the most forgiving calorie wise, there are ways to get around it if you do in fact want to have a drink once in awhile. Vodka and club soda or red wine are my go tos.
Rewarding yourself for a job well done with food creates an odd relationship with food. Eating well become a chore and you just end up dreading the week looking forward to that cheat day. You should always enjoy what you eat!!! I’ve said it before and I’ll say it again, balance ladies, balance. Eating foods you enjoy, that nourish your body in the best way possible and being forgiving when a slip up happens here and there is in my opinion the only way to healthy weight loss. Calories in need to be less than calories out.
So, this past weekend my friend and I celebrated her 23rd birthday. It was a weekend full of eating and drinking, as most celebrations include. Lot’s of laughs and fun, so really a great emotional and mental health booster...maybe not the greatest for my physical health. I, however, am a firm believer in balance is everything. A balanced diet, yes, includes heaps of fruits and veggies, but you best believe if it’s my friend's birthday, I’m going to have some cake!!!
This weekend left me with some great memories, but feeling a little tired and sluggish this hot Monday morning...definitely can thank the champagne for both of those things. If there has ever been a time in my life for a juice cleanse this would probably be it...but, I don’t really believe in juice cleanses. There I said it. Don’t worry I’m going to tell you why…
Disclaimer: If you have done, are doing, or want to do a juice cleanse don’t let me stop you...if you’re a healthy individual there’s no real proof that they’re harmful...but there’s also no real proof that they’re beneficial either.
If juice cleanses are supposed to rid your body of toxins, what the heck is your liver and kidney for?!
So this is why a juice cleanse even came to my mind after this weekend. I thought about the cake, the burger and fries, the mac and cheese and all the alcohol I ate and drank, while there was no guilt involved I thought it would be really great to cleanse my body from all of that. I’m sure my body is like, “what is all this junk? I don’t know what to do!” However, when you think about it, your body has a natural way to cleanse itself of toxins: your liver and kidneys. It’s a built in detox system that works all day, everyday. So there’s no real reason to add an additional method. Toxins are inevitable, your body produces them when you exercise, you eat them...they’re not something to be afraid of. But the best way to minimize them for overall health, better looking skin, higher energy levels, etc. is to eat a well-balanced diet full of unprocessed, natural foods and drink lots of water! (BRB going to fill up my water bottle for the 1038084 time today), not necessarily drink your body weight in juice.
Juice cleanses are so high in sugar.
Fruit is super high in sugar, your body needs it for energy, so obviously cut that pinapple up and eat it all! However, let’s just look at some numbers…
Average amount of sugar found in common juice cleanses: 25g to 35g
Average amount of sugar found in soda: 33g
Drinking nothing but fruit for a few days adds a lot extra sugar into your body spiking your blood sugar causing a lot of high energy periods to a lot of very low, sluggish energy periods. While it hasn’t been shown that there’s long-term harm in this, there’s really no benefit either.
Yes, you’ll lose weight, but will you keep it off?
Probably not. Drinking only 1000 calories for a few days, when you’re body really needs around 2000 will definitely make you lose weight. But, you’re putting your body into a starvation mode and as soon as you incorporate solid food again, your body will act as a vacuum and store that food as fat in preparation for the next period without food...whenever that may be.
All in all, is it really worth it? Probably not. You’re adding a lot of sugar into your body, putting your body through an immense caloric deficit and your body already cleanses itself. There's no point...especially when they cost an arm and a leg. This being said, if you swear by your yearly juice cleanse and you feel good about it, then go for it, just check with your doctor to make sure you’re providing your body with the nutrients it needs for the rest of the year and are in a healthy position to do so.
Now I think it’s time for a jog to sweat the toxins out and some more water!
So you had a bad workout?
So you ate a piece of cake?
So you haven’t worked out in forever?
So you binge watched Netflix after taking a cab four blocks?
I’ll be the first to tell you to work hard, but work smart ladies. You won’t achieve your goals over night, but don’t beat yourself up over a set back (or three), we’re only human. Remember that one bad workout or one scoop of ice cream doesn’t make you a failure. Remember that health, wellness and fitness is a journey not a destination. Don’t put yourself down, build yourself up.
Today I had an awful workout (it happens to everyone!). I couldn’t run more than a mile at a 12 min mile pace. I ran a full marathon at a 10 min mile pace just four months ago and haven’t exactly stopped running. I could not find the motivation to even lift a 5lbs dumbbell. All that was going through my head was “Why? What is happening? Jennie, you’re the worst!”
Don’t ever ever ever put yourself down. You are your biggest critic, but you also need to be your biggest supporter.
We are all only human. We all have bad days. One workout will not make or break you.
So being the logical, overthinking crazy dog lady I am...I did some soul searching and discovered that I was probably just tired, dehydrated and bored so I got off the treadmill, got in my car, got in my bed and took a nap. I woke up from my nap and set a goal for myself: tomorrows workout will be better because you’re going to do something different.
Ladies, sometimes the best thing we can do for ourselves is to love ourselves always.
So, recognize your failures along with your successes.
Set short and long term attainable goals to make changes, let us know if you need help!!
And never stop loving yourself.
So, you like many of us you’ve caught the winter blues. A time of cozy sweaters, fluffy blankets, fires and comfort food...trust me ladies, I know from experience! You were killing it in January with your New Year’s Resolution but then Valentine’s Day chocolate went on sale and here we are huddled up on the couch dreading getting up let alone going to the gym. Have no fear, that’s why I’m here.
Here are 5 tips to staying active in the winter…
1. Don’t let yourself get down about a missed gym day, a cheat meal, or your pants fitting just a little tighter than usual.
Guess what chickies? You’re not only beautiful but you’re strong, smart and fearless too. Fitness and health is a journey full of highs and lows. Success on this journey isn’t measured by pounds lost or sizes dropped but, in our ability to love ourselves and embrace the ups and downs...because sometimes ya just have to drive to the gym, roll out a yoga mat and stare at the ceiling ;) (see we all have our off days). It is winter after all and with winter comes holidays and with holidays comes food...lots and lots of yummy food! Enjoy it!
2. Try Something New!!
Break out of your routine, your body and sanity will thank you for it! This past week in Connecticut we were “blessed” with over 16in of snow over four days. Roads weren’t plowed so I wasn’t getting to gym...so I slapped on some snowshoes and hiked around my backyard, my street and driveway for an hour! It was so fun to be outside with my dog and while I didn’t exactly make #gains I still got my heart rate up and my body moving! Science has shown that changing up your routine every once in awhile can help break through the weight-loss plateau, prevent injuries, etc. (read my post on 7 reasons why you should do it here)
3. Workout with Friends!
Turn that weekly happy hour into an even happier hour by taking a yoga or zumba class together. Go for a walk or run together. You still get your time together to catch up, gossip and plan how you’re going to conquer the world...but, now you’re getting a workout in too and you won’t dread leaving your warm bed as much! Win win!! (here’s a partner workout to try!)
4. Workout at Home
There are so many bodyweight exercises you can do from the comfort of your living room! Who needs dumbbells anyway! YouTube (or TheFitGirls365 #shamlessplug) is a great resource to use, there are so many free guided workouts on the internet these days! Also, I don’t normally like to consider housework exercise, but the winter months make me a little more lenient...if you really can’t get to the gym and you really can’t stand the idea of planks or squats in your living room, try chores with a twist! Do deadlifts with the full laundry basket, climb in and out of the attic a couple extra times while cleaning; do things that get your heart rate up, get creative!
5. Sign up for Races, Challenges, etc.
I run all of my races in the summer because the sign-ups are over the winter. This, one, gives me something to look forward to in the coming months and two, gives me a goal to work towards. When I am working towards a goal, my motivation to actually get up and run or go lift is that much higher than if I were to just casually stroll into the gym. Look for fun themed races or events, ones with cool medals, or maybe even ones that you would have to take a little vacation for! Hello Hawaii Marathon!
Enjoy this chilly time, because soon enough I'll be writing a post on how to beat the summer heat...sort of looking to those 5am runs, sort of not.