tag:blogger.com,1999:blog-11310942548755366872024-03-13T00:05:02.305-07:00Running Ninja!(tm) BlogRunning Ninja! is a licensed lifestyle brand for runners by runners. We are promoting our logo through clothes, gifts and gear for runners. Check out our shop at http://www.cafepress.com/runningninja
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<b><i><span style="background-color: rgba(255, 255, 255, 0);"> </span>My Top 10 SIMPLE & SUCCESSFUL Health and fitness tips for the rest of 2014! </i></b></div>
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<b>1. HEALTHY GOAL WEIGHT. </b><br />
<ul>
<li>Go to your doctor or find your ideal healthy weight using this <a href="http://www.healthstatus.com/calculate/ideal-healthy-weight">calculator</a>. This will take into account your height and body frame and suggest a healthy weight range. </li>
<li>Don't try to lose to the lower end of the range. </li>
<li>Start off slowly because you can always adjust your goal within this range. </li>
<li>Be realistic... you've got to crawl before you walk! </li>
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<b>2. COUNT CALORIES.</b> There are a zillion weight loss systems in the market but they all involve counting calories. At the end of the day it is all simple math.<br />
<ul>
<li>You must work with your caloric intake to see any type of weight loss. The good news here is that if you do this, you can eat whatever you want, whenever you want so as long as you keep your calories to the suggested daily amount. </li>
<li>My advice is to do just that, eat what you want until your body gets used to consuming less calories. In time you can begin to make necessary adjustments to improve the quality of the foods you do eat. </li>
<li>Proteins keep you full longer so instead of eating a donut, you might want to have a fistful of nuts. Or instead of a burger, you might want to opt for a steak salad. There are tons of delicious and healthy substitutes you can make as you begin to embrace your new healthy goals.</li>
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<b>3. EXERCISE</b>! Yeah. You knew that was coming. Relax, I'm not going to tell you to go buy expensive equipment or systems. I'm not going to suggest you join a gym. I'm going to tell you to walk or ride a bike or swim.<br />
<ul>
<li>Start off slow and add to it once a week. </li>
<li>Increase either the amount of time or speed or distance. </li>
<li>If you engage your lower body you will burn more calories because those are your largest muscles. Start off 3 times a week and add days as you continue to progress. </li>
</ul>
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<b>4. DON'T CHEAT by UNDER EATING</b>! Once you incorporate exercise to your fitness goals you will need to consume more calories.<br />
<ul>
<li>Use this <a href="http://www.healthyweightforum.org/eng/calculators/calories-required/">calculator</a> to determine how many calories you must add to make up for the amount and intensity of the exercise you are now performing. This is important because if you under eat your body will hoard calories and you won't see the weight loss you are working towards.</li>
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<b>5. HOW TO HANDLE A MISSTEP</b>. So you went over your calories during lunch.<br />
<ul>
<li>Your instincts will be to skip your snack or dinner. DON'T! </li>
<li>If you are hungry, prepare your usual snack or meal and eat some or all of it. </li>
<li>The same goes for your workout. If you missed your usual workout, maybe do a modified routine or just do it the next day. </li>
<li>You don't have to wait an entire day to 'start over.' Missteps will happen so 'fool proof' your system to accommodate these little bumps in the road.</li>
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<b>6. CHANGE YOUR MIND! </b><br />
<ul>
<li>Get into the right frame of mind. </li>
<li>Avoid looking at this as an event but as a journey. </li>
<li>Stop expecting it to happen in 2 weeks, or 5 months. Accept, embrace and celebrate that this is a gradual process. </li>
<li>Be patient and diligent. Have faith in the process and in yourself. Don't compare your journey with anyone else's. </li>
<li>Every "body" is different and you should be kind and patient with yours.</li>
</ul>
<b>7. CHANGE YOUR INNER DIALOG</b>. Have you heard how you talk to yourself? It's no wonder you have little motivation to get started, let alone follow through.<br />
<ul>
<li>It's time you use proactive language on yourself. </li>
<li>Remind yourself that you are worth this effort. That you deserve a healthy body and mind. </li>
<li>Compliment yourself when you've made achievements. And when you hit those bumps, call yourself out but do it kindly. Tell yourself that you'll do better next time, and then follow through. </li>
<li>This is a process so be prepared for all the normal series of events that will come up and challenge your resolve.</li>
</ul>
<b>8. BE REALISTIC</b>! Firmly plant yourself in reality.<br />
<ul>
<li>Understand that you might not see immediate results. Or you will. Some weeks will be better than others. </li>
<li>Embrace the fact that this is no longer a system but a lifestyle. It is not something you are doing for a class reunion or wedding, this is something you are doing for life. Your life. </li>
<li>Give your health the same commitment that you give your job and your family. Don't "call in sick" on yourself! Show up, be present. Apply the same expectations on yourself that you do when it comes to those people and events that are non-negotiable for you. Your health is NON-NEGOTIABLE!</li>
</ul>
<b>9. KEEP IT SIMPLE</b>. One of the main reasons so many people quit is because they become overwhelmed. They make drastic changes that lead to giant disappointment. They buy foods they hate and workout until they hurt themselves.<br />
<ul>
<li>By keeping it simple and starting off slowly and realistically you have a better chance of success. </li>
<li>If what you want is results you must aim for sustainability. If you cannot sustain the eating plan or exercise program, then you will not get results. </li>
<li>"Drastic and Insane" sound very result-driven but most times you are left discouraged. Embrace "slow and steady" because it will help you build your resolve and maintain it. </li>
</ul>
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<b>10. SWITCH IT</b> UP! Lastly, if you're going to embark on a fun and exciting change, you might want to prep your surroundings to keep you motivated and energized.<br />
<ul>
<li>Make a visual and physical change to the places that represent where you've lost your mojo and abandoned your health goals. </li>
<li>If it's the living room or kitchen switch it up. Rearrange the furniture or the cupboards. </li>
<li>Leave your running shoes by your bed as a motivator, or by the door for convenience. </li>
<li>Place your fruits and veggies where they are easily seen and accessed. </li>
</ul>
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RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-42747136734881863132013-01-07T07:22:00.001-08:002013-01-07T07:22:36.305-08:00How To LOSE Weight in 100 Words or Less!
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<ul>
<li>Determine your ideal healthy weight. (see A)</li>
<li>Consume the amount of calories you need in order to lose
weight. Remember to increase that number to compensate for the exercise you
engage in. (See B)</li>
<li>DO NOT CHEAT by eating LESS than the calories allotted to
you.</li>
<li>Start simple! Adopt an exercise plan that fits your schedule
such as walking. You’ll be engaging your largest muscle group so you will
essentially be getting more bang for your buck. Add distance and speed.</li>
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<b>A.</b><a href="http://www.healthstatus.com/calculate/ideal-healthy-weight"> http://www.healthstatus.com/calculate/ideal-healthy-weight</a><o:p></o:p></div>
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<b>B.</b> <a href="http://www.healthyweightforum.org/eng/calculators/calories-required/">http://www.healthyweightforum.org/eng/calculators/calories-required/</a><o:p></o:p></div>
<!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-10198410716875689352012-05-13T14:38:00.003-07:002012-05-13T14:38:40.269-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkcjEQKgmpI43JuT18VxO9SAJeI715LDYq_jtrd_taYDtuOXvuXCfQvJYMYWX4PtHREcb1ADKy2gc57MkTrQ-VxjDs2TrcXcx_Pc9QWvKkWnGnKM4p4CDePwRHW1AuPflIudULrL2YbcxY/s1600/81135230756464555_hJCXc0P7_f.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkcjEQKgmpI43JuT18VxO9SAJeI715LDYq_jtrd_taYDtuOXvuXCfQvJYMYWX4PtHREcb1ADKy2gc57MkTrQ-VxjDs2TrcXcx_Pc9QWvKkWnGnKM4p4CDePwRHW1AuPflIudULrL2YbcxY/s320/81135230756464555_hJCXc0P7_f.jpg" width="205" /></a></div>
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<i><span class="Apple-style-span" style="color: #20124d;">(Note: Found this photo on Pinterest that originally posted on Tumblr but I cannot find the owner in order to give proper credit and tremendous 'thanks' for this visual)</span></i></div>
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Last week I covered a great deal of reasons we become unmotivated with our plans to tackle a healthy lifestyle. My personal pet peeve was the inability to lose weight in spite of my daily running and introducing weight training. After much reading and consulting friends in the medical field I was able to put my worries to rest and remain on track. But nothing helped like this photo! This week while web surfing I found this photo which sealed the deal for me!</div>
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I cannot stress enough that there are no secrets or magic bullets to weight loss other than your decision to adopt a healthy lifestyle. For every diet or weight management program out there, and for however great they really are, the most important ingredient to their success is YOU. Don't believe me? How many people do you know that have regained their weight even after enduring lap band or stomach reduction surgery? The problem is not our mouth, it's just a little above that, it's our brain. </div>
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I am a firm believer that your objective should be to live healthy and happy and that weight loss and body strengthening will be a wonderful side effect. You must abandon the way you used to think and adopt a new dialog and perspective on your body's overall health. </div>
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Here are some tips that have done wonders for me!</div>
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1. Scratch negative words from your dialog. Don't say or ever go on a diet. That is restrictive and temporary. Use terms that are built for long term use such as "healthy LIFEstyle." </div>
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Don't use negativity to motivate yourself. Be your best cheerleader. Compliment yourself for all your achievements great and small. And when you revert, skip beating yourself up and replace it with the commitment to do better on your next meal or next workout session.</div>
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2. Quitting is NOT an option. I have found that when I leave myself no escape I have no other choice than to stay committed. Some 20+ years back when I began my healthy lifestyle I was on Weight Watchers and going to the gym every other day. One day I skipped and my dad said to me, "You don't have to exercise but you have to go." Just the discipline of getting ready and driving over there made all the difference. Somedays I would get in a great work out and somedays I was sluggish BUT I went and it was really the 'discipline' muscle I was working out then that has gotten me to where I am today.</div>
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The same could be said with food. If you find yourself counting calories and one night you are tempted to over do it, give yourself a 'cheat number.' My WW friends have a rule of thumb to kill the temptation and that is to give in to it by allowing themselves 3 teaspoons of said tempter. Three chips, or 3 bites of bread, or three tiny teaspoons full of ice cream. This way you STAY IN THE MOMENT and have control over it and the damage is far less than if you excuse yourself with the old "I've ruined it anyway so I may as well go all out!" </div>
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3. Don't trust just one source for your weight and health. I learned that this month! How you look, what your measurements are and most importantly - how you FEEL - are a better indicator of the success of your weight & exercise program. When my scale began to tell me I was gaining weight I panicked first and then I went on a research mission. I never considered giving up because I could see my thighs were far more toned, and my skin wings have diminished, and I feel STRONG. </div>
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Learn to trust and listen to your body. You are your best advocate for the most precious resource you have ever been given and will ever have - YOUR body!</div>
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<br /></div>RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-13963303658722550272012-05-07T08:02:00.000-07:002012-05-07T08:02:10.688-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEf-DZI0ygOL4OHH6DpkD0DxvqhTpw92i9HQCxpSCrSwKAn55pnWSm27mjdmgp_v9crDTmCzhfGZJkFfySCby1LSb_abuuxqjIeMnwwZ-GIOf2QJMvNirPDEoyzEVyGY7qVMrLWAeeu2la/s1600/287174913709251384_lIFJ0M21_f.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEf-DZI0ygOL4OHH6DpkD0DxvqhTpw92i9HQCxpSCrSwKAn55pnWSm27mjdmgp_v9crDTmCzhfGZJkFfySCby1LSb_abuuxqjIeMnwwZ-GIOf2QJMvNirPDEoyzEVyGY7qVMrLWAeeu2la/s1600/287174913709251384_lIFJ0M21_f.jpg" /></a></div>
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Tony Horton of P90X</div>
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About a month ago the realization hit home - it was time to bring the upper body into the act. As a runner I had convinced myself that I was getting all the cardio and exercising I needed to keep me healthy, active and strong into my golden years. That fantasy began to erode when I noticed my arms were not only developing skin-wings, but were weak. Something clicked and the next phase of my fitness life began.</div>
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After much research the hubby and I decided to check out the popular P90X. We have seen the tv ads but have also seen results among our friends. Although my husband has been doing weight training for years in the comfort of our garage, I had been the hold out and now I was joining the fray, but with the help of Tony.</div>
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The program has been very manageable and enjoyable. We are almost at the 30 day period and although I have gained 3 pounds and am not happy about that - I am seeing and feeling the difference. For starters, I have a butt now. Well, the old butt is starting to climb up to where it used to be. My thighs are more toned. My arms are starting to show a tiny bit of definition. The most important change though is how I feel. Strong. A word that I never really associated with my body. I feel taller, confident. </div>
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But let me get back to that weight gain for a moment. I have been disciplined and keep my weight between 138 and 140. Now I'm weighing in at 143. I've been told it's muscle but after some research it seems my body is adjusting and adapting. It could also be water weight that accumulates in the muscles. Whatever it is for certain I am not allowing it to derail my efforts. </div>
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If you have been following this blog you will know that here we speak honestly and proactively. We are about health and fitness first and then celebrate the side effects of those efforts. To that end I want to share the lessons I've learned with anyone that is beginning this journey or supporting someone that is.</div>
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1. Health and fitness should be your most important goals. When you expect obvious physical changes you may get discouraged and then give up. Do not set yourself up for failure. Keep track of the weight and inches lost but also keep track of what you are gaining. Take time to log how you are feeling. Strong, happy, confident. </div>
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2. Strong is the new skinny. Get your priorities straight. Strong is not always visible so embrace the fact that even though you may not see definition or bulging muscles, you are still benefiting from the efforts through strength. </div>
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3. Have a realistic goal and image in your mind. I'm 48 and I will never look 20 again. Keeping that in mind I am only trying to make the best of my body as it is today. No matter how hard I work I will never reclaim all the things that made 20 so awesome so let that go and move forward. On a side note, I have hung out with beautiful young women and even the fittest and most beautiful have a dimple here and there so - even perfection is not perfect! </div>
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4. Surrender to the process. If you are going to begin a weight loss or training program SURRENDER completely to the process until you have completed it. So many people decide early on that they don't like this or that and slowly they relinquish the program. I hate the yoga part of the P90X but I have to trust in the process as a whole that it will work. After almost 30 days, the yoga is helping me with the focus problems that so often derail me. Bottom line - trust the system, trust the experts. Once you've mastered the program then you can feel free to personalize the program to your needs.</div>
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5. STOP QUITTING! Commit to committing. Before you even start commit yourself to not quitting. Whether it's a 30 day or 90 day program promise yourself that you will at the very least complete the program. Health and fitness is driven by the feeling accomplishment. Do not rob yourself of this vital part of the process. Once you prove to yourself that you can FINISH you will have broken a pattern that used to define you to yourself. My goal is always to finish. It may not be pretty or awesome but I can always tell myself that I FINISHED and that provides the inner strength I need to tackle everything.</div>
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<br />RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com2tag:blogger.com,1999:blog-1131094254875536687.post-21397153083670095202012-03-08T09:20:00.000-08:002012-03-08T09:20:02.443-08:00An "imperfect" girl's way to health & fitnessIf you have been following my posts you probably have learned that health and fitness do not really come naturally to me. At the root of me I am prone to very poor behavior that does more to sideline my best efforts than to inspire them.<br />
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I am "calling myself out" today because I know the majority of us that are trying to lead a healthy lifestyle are not the super, elite athletes that crave sprout shakes and dream of scaling mountains. Most of us are average individuals that have no intention of ever giving up a carb in order to fit into a pair of skinny jeans. And it is for this reason that I want to offer you a realistic, sensible, EASY and brutally honest approach to your journey towards healthy living. <br />
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1. Love yourself and your body RIGHT NOW - AS IS. <br />
Accept every curve, every pound, every dimple, every scar. They are yours and they make up the wholeness that is YOU. If you begin a new internal dialog with yourself that is affirming and loving - you will naturally WANT to do right by your body and feed it foods that make it stronger and leaner. Your journey is not towards perfection - it is towards the healthiest you that you can be. Do not let others dictate to you your worth. You're here, you're a player so GAME ON!<br />
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2. Do not EVER give up foods that you love.<br />
Anyone can lose weight but your goal should be to <i>keep it off</i> and you won't keep it off if you are eating foods that you do not like. I am a huge advocate of Weight Watchers because that is exactly their principal. You lose weight eating foods you like. Nothing is off limits. What I found going through WW is that I continued eating the same foods but not in the same ways. I no longer over-indulged. As time went by, I would substitute a healthier version of my favorite foods. I try not to use sugar but rather than weird chemicals, I use maple syrup. It's natural and because it's so sweet, you need less to get the same affect as sugar. I also replaced useless starches like pasta with quinoa. It is a super grain that they make into a variety of different pastas so you can still have your lasagnas, macaroni, spaghetti and it looks and tastes exactly like pasta but you are getting proteins and nutrients not found in the other pastas.<br />
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3. Dump your expectations and timelines and just - do it.<br />
I love to set goals but when it comes to something so personal and emotional as weight loss goals are just another excuse to quit. When you don't meet it, you give up. Set yourself up for SUCCESS not failure. Do not give yourself a timeline or a specific weight you want to be. Instead determine what your ideal healthy weight should be for your height, frame, etc and aim towards that while keeping in mind that the average weight loss should be about a pound a week. And life and hormones and all kinds of variables may change that number to zero, gaining or losing more. This is why your only goal should be to stay on track and to start new every single day. If you over did it on Monday, do not wake up on Tuesday and starve yourself. Just apply your healthy eating to Tuesday - start over every single day. And please, avoid comments like, "I've been bad" or "I've got to be good." This is just food, it isn't a test on your morality or character. I've adopted my husband's line, "I must fuel the beast!" Because the most important point of eating should be FUELING your body.<br />
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4. Don't eat anything that tastes bad no matter how healthy it is.<br />
Life is too short -- or too long to eat foods that you don't like. My hubby tries to sneak in that wheat pasta and I stand by my opinion that it has the consistency of beach sand. He loves it, I hate it and I would much rather eat a healthy portion of the regular pasta than consume the one I get no joy from. If I feel deprived I will be more likely to indulge on things that will only sabotage my efforts.<br />
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5. "If you can't be good, be the least bad you can be." -St. Thomas More<br />
Ok, did you see what I did there? I totally contradicted myself and used the terms "good" and "bad" even though I said previously not to use these labels. This is because we are human and will more than likely stray occasionally from our strongest convictions. Keeping that in mind, plan for it. Be prepared for those times when you will feel too tired to make the healthy choice of item or amount. Just remind yourself that if you're going to indulge, set a limit and stick to it.<br />
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6. Life is RIGHT NOW not when the weight is lost and the body toned. Don't postpone joy.<br />
I was super guilty of this. During my weight loss journey I stopped cutting my hair. Wore frumpy clothes that just got baggier and baggier. Quite frankly, my outside did not match my inside. I learned from a fellow Weight Watcher that once she lost her first 5 pounds she dumped her wardrobe and invested in clothes that would see her through the changes. She bought leggings with sassy tops that as she dropped pounds she would belt. She acquired wrap-dresses that always looked sharp and saw her through a 20+ pound weight loss. She did not wait to be fabulous - she began her transformation the day she made the decision to adopt a healthy lifestyle.<br />
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7. Put food in it's place.<br />
Food is not a person, partner or solution. It is just food. Take the mystery and the romance out of it. Reframe how you see food and you will find you are going to use it differently. Food is fuel. Period. That is it's ONLY purpose. So while it's fine to love your food, don't forget that it is not there to make you happy, or to soothe your feelings - it is there to fuel your body. If you need love, comforting or someone to celebrate with get a hug from a friend not from a donut!<br />
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8. MOVE!<br />
Don't join a gym. Don't buy fancy workout clothes or gear. Go to a super store and get yourself some body fitting clothes and sneakers that you are comfortable and happy in and then go outside and walk. Period. You have to start somewhere and the big mistake many make is that they start too hard and with too much ambition and then - well - you get hurt, or sore, or discouraged and then you quit. Start slow and build yourself up. Walk around the block and increase the speed and time a little bit each week. I started walking around my block and within a year I was running 3 miles every other day. My goal was never to start running but I let it evolve naturally. I pushed myself just enough to make a different every week and my only goal was not out there in the distant future, it was a weekly, do able, obtainable goal that kept me motivated and feeling all kinds of accomplished! Well over a decade later, I run between 3 to 6 miles a day and my goals are still the same, I try to add a little distance while increasing the speed. <br />
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9. Set yourself up for SUCCESS.<br />
This is one of my favorite sayings and advice. Be mindful and honest with yourself. Work with who you are and what will work for you. Prepare your home for your new lifestyle. Dump the junk and replace it with things you love that will fuel you. Don't change who you are but just the stuff you were feeding yourself with. Replace those high salt, sugar and oily chips with a delicious but healthier alternative. Do the same with your dessert or favorite liquids. I used to drink sodas but the 10 spoonfuls of sugar per serving crushed that addiction immediately so now I enjoy a blend of naturally sweetened juice with seltzer water. The same is true with your workout. I cannot go to a gym and I cannot work out in my house. Too many distractions, i.e. ways to avoid doing it. Walking was my best resource because I had to 1) leave the house and then 2) come back! It was the perfect exercise for me. Today I run. I don't own a treadmill because even though I've been running for over a decade I still need that discipline. Find what is within your comfort zone and then work it in. What's right for your twin sister may not be right for you so dare to get creative and break away from the pack and do your own thing that gets you sweaty and that heart rate UP!<br />
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10. RELAX!<br />
Your feelings, your stress levels are important to your efforts and it is for this reason that you should begin this journey with an open and non-judgmental mind. If you can truly love and accept yourself right now, as you are, then you can move forward loving yourself as you change a tiny bit each day. Every single day that you make some effort towards a healthier lifestyle is a successful day. Start by forgiving yourself for all the things you feel you have brought into your life that have not served you or the future you envision for yourself. You can't change the past so focus on your future. And don't focus on it as a destination. Let the future be as simple as "tomorrow." An ironic but appropriate quote I will use here is, "How do you eat an elephant? One bite at a time." If you truly take each day at a time, life is so much more manageable. <br />
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Having said ALL OF THAT - be your very best friend. Be your biggest cheerleader. Don't wait for others to compliment you or validate you. Remember that you already have everything that you will ever need. Know that. Believe that and be the very best and healthiest YOU that can be.<br />
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* Next week I will share some of my lowest moments and what I do that keeps me on track in spite of my terrible habits! *RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com2tag:blogger.com,1999:blog-1131094254875536687.post-81141401104733636192012-01-28T20:00:00.000-08:002012-01-28T20:01:20.562-08:00What moves YOU?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzqvfXqAFrn0n-uMDbRMulRw5SpiWBQuLo4qyWyoXZm11VEZOR6LO7kZM1nknLqIVwfuIu8QXbvZP9-UMIoFFwSRKQ6KD7r_yqLDEX7fgaWG0JHr0l8YFjTIqTJyfum5OvaCpTtxYww3sT/s1600/397327_10150488307556669_507771668_9162359_1586731386_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzqvfXqAFrn0n-uMDbRMulRw5SpiWBQuLo4qyWyoXZm11VEZOR6LO7kZM1nknLqIVwfuIu8QXbvZP9-UMIoFFwSRKQ6KD7r_yqLDEX7fgaWG0JHr0l8YFjTIqTJyfum5OvaCpTtxYww3sT/s320/397327_10150488307556669_507771668_9162359_1586731386_n.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><i><span class="Apple-style-span" style="color: magenta;"><span class="Apple-style-span" style="background-color: white;">(</span></span></i><span class="Apple-style-span" style="color: magenta;"><i><span class="Apple-style-span" style="background-color: white;">In t</span>he pink skirt is OUR survivor and FASTEST runner in the bunch - love you Jojo!)</i></span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="color: magenta;"><i><br />
</i></span></span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="color: magenta;"><i> </i></span></span></div><span class="Apple-style-span" style="color: magenta;"><i></i></span><br />
<span class="Apple-style-span" style="color: magenta;"><i><div class="MsoNormal"><span class="Apple-style-span" style="font-style: normal;"><i><i></i></i></span></div><i><i><div class="MsoNormal" style="display: inline !important; line-height: 200%;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: small;">A frequent topic that crops up occasionally is what motivates people to not just adopt a healthy lifestyle, but maintain it. Some people may stay on track because they want to look good, or feel good, or simply be healthier. Others might have gotten on the path to weight management due to health issues. Then there is the portion of the population that do it only for a one time event. A reunion, wedding, milestone but find it so rewarding that they stick with it.</span></span></div></i></i><i></i><br />
<div class="MsoNormal" style="line-height: 200%;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: small;">This weekend we attended an annual race to fight breast cancer. Gathered there were countless individuals whose lives were changed in an instant when they or a loved one were given a diagnosis that moved them into action. There were women and men running their 50</span></span><sup><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: small;">th</span></span></sup><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: small;"> race, or their first. Some walked, some pushed strollers, some pushed wheelchairs. In the crowd were plenty of people who took up a resolution to be healthier in 2012 and this race was their first effort to actually show up for themselves, while doing something for others.</span></span></div><div class="MsoNormal" style="line-height: 200%;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: small;">While I like to believe that we should be motivated simply because it is the best thing for our body, mind and soul, the reality is that it does not matter what it is that puts you on the path to wellness as long as you stay there. </span></span></div><div class="MsoNormal" style="line-height: 200%;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: small;">But as you embrace the journey, if you find yourself feeling like it might be pointless or not worth all the effort, dig deep and try to motivate yourself. And in this instance, dare to do it for more than just a cause or someone else. Do it for you. Do it because the body you have is the place you spend the most time in, and with and you deserve to exist in the most wonderful place you can create for yourself. </span></span></div></i></span><br />
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</span></div>RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-86120515530006733622012-01-21T08:41:00.001-08:002012-01-21T08:41:38.284-08:00How your clothes can make or break your weight management efforts!<div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">For more years than I care to admit I kept the jeans I wore in high school in hopes to one day fit into them.<span style="text-indent: 0px !important;"> </span>I would not be so embarrassed to admit that if the size was even remotely realistic but they were a size zero. So when I found them hiding in the back of the closet I could not help wonder what I was thinking?</div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">Shortly after that discovery I went on a cleaning spree.<span style="text-indent: 0px !important;"> </span>I got rid of all the clothes that were too small and too big.<span style="text-indent: 0px !important;"> </span>I decided to only keep clothes that fit and I would only purchase clothes that were form fitting.<span style="text-indent: 0px !important;"> </span>That closet thinning made a huge difference in my weight management and exercise routine.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">For years I wore the frumpy oversized t-shirts and baggy shorts when I worked-out.<span style="text-indent: 0px !important;"> </span>Not only did they make me look and feel sloppy, they also created a drag.<span style="text-indent: 0px !important;"> </span>When I ran or worked out, they would hang, not allowing me full mobility and the ability to see what I was doing in the gym.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">And my casual and work clothes were also not doing me any favors.<span style="text-indent: 0px !important;"> </span>By being either too big or too tight, I never looked quite put together, making me look and feel unprepared and not presentable.</div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">Once I made this simple change I removed all of the expectations of being an unrealistic size and could now focus on what my true weight should be and then dressing for that size.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">Today I am a happy and healthy size 8 and I have a closet that reflects that.<span style="text-indent: 0px !important;"> </span>My workout clothes are all body hugging so that I can feel and look stealthy and strong.<span style="text-indent: 0px !important;"> </span>My everyday wardrobe makes me feel confident but if they get too snug, I know it’s time to revisit my caloric intake.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">You deserve to look as good as you feel and by finding your healthy weight and dressing for it you now have another visible indicator and motivator to keep you on track!</div>RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-40398276163860393702012-01-13T10:35:00.000-08:002012-01-13T10:35:17.282-08:00The ugly side of "instant"<!--StartFragment--> <br />
<div class="MsoNormal"><span class="Apple-style-span" style="line-height: 32px;">I realize I harp a great deal on the sensibilities of achieving a healthy and fit body by adopting better eating and exercise habits.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">Like you, I am subjected to constant advertising and word of mouth systems that promise to reduce your weight and have you super model fit in record time.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">The temptation for immediate results is tempting to all of us.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">Whether you want to make a million dollars overnight or develop an enviable figure the idea of having it happen quickly has led many discover that you can achieve it just as fast as you lose it.</span></div><div class="MsoNormal" style="line-height: 200%;">The downfall to ‘instant’ is that you skip all of the important steps that will help you sustain your achievement.<span style="mso-spacerun: yes;"> </span>Like many overnight millionaires, many are in ruins after just a short time of receiving their wealth.<span style="mso-spacerun: yes;"> </span>The same is true with quick weight loss.<span style="mso-spacerun: yes;"> </span>When you dive into the pool of ‘instant’ you are robbed of the discipline and experience necessary to maintain your results.<span style="mso-spacerun: yes;"> </span>Adopting a weight management system that helps you lose weight gradually will give you the tools necessary to reduce your caloric intake,<span style="mso-spacerun: yes;"> </span>the necessary amount and type of exercise and the education you need to take control of your immediate and long term fitness goals.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">Advertisers would have you believe that eating healthy is difficult, expensive and tastes disgusting and that exercising is worst than serving an archaic prison sentence.<span style="mso-spacerun: yes;"> </span>The truth is that healthy foods can be easy to find, inexpensive and taste great. <span style="mso-spacerun: yes;"> </span>The benefits of eating a fruit versus just drinking the juice are two fold because you get the great flavor but all the other nutrients in the fruit that are stripped away in the juicing process.<span style="mso-spacerun: yes;"> </span>And exercise also boasts some wonderful side benefits.<span style="mso-spacerun: yes;"> </span>Aside from the benefits to your body, it reduces your stress and builds your confidence.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">“Instant” is a wonderful thing but when it comes to things that I value, I’d prefer doing all the necessary work to insure “long lasting” results.<span style="mso-spacerun: yes;"> </span></div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-41892368987557260922012-01-07T11:24:00.000-08:002012-01-07T11:24:05.592-08:00When bad choices happen to good people!<!--StartFragment--> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ66OywSSUa6uLGFqKutEvL3xtQORvVJgBpxCv2eAJnr6siXwkEtHweHQ5_c3MQryK1exVTJaJ8-NM6P0kCvipVeooE9oNs50G8Ao86tUpf4-rBs782PquqCcuTNe39pZWtr_jWto0m3vZ/s1600/409060_10150447063736669_507771668_9033021_14896961_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ66OywSSUa6uLGFqKutEvL3xtQORvVJgBpxCv2eAJnr6siXwkEtHweHQ5_c3MQryK1exVTJaJ8-NM6P0kCvipVeooE9oNs50G8Ao86tUpf4-rBs782PquqCcuTNe39pZWtr_jWto0m3vZ/s320/409060_10150447063736669_507771668_9033021_14896961_n.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: purple;"><span class="Apple-style-span" style="font-size: x-small;"><b>(Photo: Yours truly in purple undies preparing for the South Florida Undy 5000 for the Colon Cancer Coalition)</b></span></span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">You would be proud to hear that I am still living up to my New Year’s resolution to run every single day in 2012.<span style="mso-spacerun: yes;"> </span>You would then be surprised to hear how on the 6<sup>th</sup> day I drove to a popular fast good joint where I ordered from the super size menu.<span style="mso-spacerun: yes;"> </span>Without any sense of irony or guilt I ate the entire thing.<span style="mso-spacerun: yes;"> </span>What followed was a terrible food hangover and not 10 minutes later I felt sluggish and bloated then came the “indulger’s remorse” - those feelings regret.<span style="mso-spacerun: yes;"> </span>I felt as if I could never eat again but 3 hours later I was ready to eat a small country.<span style="mso-spacerun: yes;"> </span>Thankfully I opted for a big salad with all kinds of veggies and a Thai chicken pizza on honey wheat crust.<span style="mso-spacerun: yes;"> </span>When I finished eating I felt satisfied and energetic – nothing like my lunch experience left me feeling.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I share this story with you for many reasons but mainly to spotlight why I went rogue on my body.<span style="mso-spacerun: yes;"> </span>I was starving!<span style="mso-spacerun: yes;"> </span>For days I made my usual healthy food choices but without adding the extra calories I needed to sustain my new exercise routine. Once this became clear I realized I needed to take the advice I give others all the time.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list .5in;">Keep your body properly fueled by consuming the amount of healthy calories necessary to maintain your weight and exercise routine.<span style="mso-spacerun: yes;"> </span>And if you are trying to lose weight remember that not consuming enough calories will sometimes make you gain weight.</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list .5in;">Do not attempt to undo a bad food choice by starving yourself.<span style="mso-spacerun: yes;"> </span>Instead, wait until you are hungry at your next meal and make the good food choice you wish you had made earlier.</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list .5in;">One mistake does not undermine all of your previous efforts.<span style="mso-spacerun: yes;"> </span>The best way to rebound is to recognize your error, understand and learn from what led you to it and then start over immediately.<span style="mso-spacerun: yes;"> </span></li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-align: left;">A healthy lifestyle is a lifelong endeavor so make sure you are kind and patient with yourself and never, ever give up!</div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-55576892320560031262011-12-31T10:26:00.001-08:002011-12-31T10:26:54.253-08:00Making time for your health!<div style="font-family: Tahoma; font-size: 13px; text-indent: 0px !important;"><div style="text-indent: 0px !important;"><div style="text-indent: 0px !important;"><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">Most people will tell you that the reason that they are not eating healthy and exercising is because they do not have enough time.<span style="text-indent: 0px !important;"> </span>I completely understand this reason because it was not that long ago that I was using it too.<span style="text-indent: 0px !important;"> </span>Of course, I had to scratch that off the list when my now 89 year old mother was quick to debunk my excuse.<span style="text-indent: 0px !important;"> </span>Back in her day she did laundry and dishes by hand, she cared for my brother and even managed to operate a secretarial school and still she boasts that she had nothing but time on her hands.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">How is this possible?<span style="text-indent: 0px !important;"> </span>Well, interestingly enough it goes back to the same principal as empty calories versus power foods.<span style="text-indent: 0px !important;"> </span>When you consume high volumes of foods that are high on calories and low on nutrition you add the weight but without the benefits your body needs to function properly.<span style="text-indent: 0px !important;"> </span>The same is true for your time.<span style="text-indent: 0px !important;"> </span>If you fill your day with empty tasks you find yourself depleted of time and the energy necessary for you to lead a healthy life.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">The only two things you need in order to start living your healthy and fit life right now is 1) to commit to yourself and your health and 2) to manage your time and food in order to fulfill your goal.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">By simply changing your perspective you can take back the power that will assist you in making the necessary adjustments to your current schedule to include choosing the right foods, preparing them and introducing exercise to your daily routine.<span style="text-indent: 0px !important;"> </span>I will paraphrase our cardiologist friend who warns that, “It is far easier to carve out an hour or two a day to devote to your health than to make time for open heart surgery or any of the other countless diseases that you can avoid by just taking care of yourself.”</div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">Trust me, you have the time and you have the ability all you need now is to just DO IT!</div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div align="center" class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-align: center; text-indent: 0px !important;"><b style="text-indent: 0px !important;"><i style="text-indent: 0px !important;">“I do not run to add years to my life, I run to add life to my years.”</i></b></div></div></div></div>RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-3103689594771843582011-12-23T09:11:00.001-08:002011-12-23T09:11:29.770-08:00The only resolution you need for 2012<!--StartFragment--> <br />
<div class="MsoNormal" style="line-height: 200%;">2012 approaches and many of my friends are discussing their resolutions for the upcoming year.<span style="mso-spacerun: yes;"> </span>Surprisingly enough, not all the resolutions are about food and fitness.<span style="mso-spacerun: yes;"> </span>Some are just about changing the things in their lives that are no longer serving them.<span style="mso-spacerun: yes;"> </span>One of my friends confidently announced that in 2012, the now empty-nester, would take all of her energy to reinvent herself.<span style="mso-spacerun: yes;"> </span>“There are so many things I’ve always wanted to be, and now I’m going to give them all a go.<span style="mso-spacerun: yes;"> </span>Succeed or fail, it doesn’t matter, I’m throwing it out there and see what sticks!”</div><div class="MsoNormal" style="line-height: 200%;">It is that attitude that I encourage all of us to embrace, regardless of what your resolution might be.<span style="mso-spacerun: yes;"> </span>One of the problems that sideline so many of us is that we become consumed with the “results.”<span style="mso-spacerun: yes;"> </span>Although the results are important, they are not the sum of it all.<span style="mso-spacerun: yes;"> </span>Like my friend that is joyfully embarking on this journey, she understands that she is going to give it her all, regardless of the results.<span style="mso-spacerun: yes;"> </span>When it comes to weight and fitness, giving it your all is about putting yourself first.<span style="mso-spacerun: yes;"> </span>Slowing down to make the right choices that will fuel and firm your body while also enjoying stronger bones, improved mood and countless of other benefits you are not associating with a bikini body!<span style="mso-spacerun: yes;"> </span>By removing the pressure of meeting a certain goal by a certain time, you can really enjoy the journey and arrive at the most natural and long lasting results. </div><div class="MsoNormal" style="line-height: 200%;">As you prepare to welcome 2012 consider reconnecting and reinventing yourself.<span style="mso-spacerun: yes;"> </span>Even if you are exactly where you want to be, challenge yourself and take on new adventures that will keep you excited about the next day, and the next.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div><div align="center" class="MsoNormal" style="line-height: 14.0pt; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;"><span style="font-size: 11.0pt;"><b><i>“Be Bold. Be Fierce. Be Grateful. Be Wild, Crazy and Gloriously Free. Be YOU.<o:p></o:p></i></b></span></div><div align="center" class="MsoNormal" style="line-height: 14.0pt; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;"><span style="font-size: 11.0pt;"><b><i>Go now, and live.” - Jeanette Leblanc</i></b></span><b><i><o:p></o:p></i></b></div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-10611246110215750322011-12-17T16:06:00.000-08:002011-12-17T16:06:59.485-08:00My "running" dialog during the Latin Music Miami Beach Half Marathon<div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgId-vWfPSQqiD3c0Karf_Zvn9yjlsuSJqVHapzXmjE9izWhzOS2VRour-orkzQupzNIIN2pZ5LI48Qb-H8uvzr-j7-qs9u8UjRODT4ljjumrymS5qSEis1mDO1Rl5QA9VupUleWwBsFHVh/s1600/376140_10150401629916669_507771668_8827694_918041158_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgId-vWfPSQqiD3c0Karf_Zvn9yjlsuSJqVHapzXmjE9izWhzOS2VRour-orkzQupzNIIN2pZ5LI48Qb-H8uvzr-j7-qs9u8UjRODT4ljjumrymS5qSEis1mDO1Rl5QA9VupUleWwBsFHVh/s200/376140_10150401629916669_507771668_8827694_918041158_n.jpg" width="112" /></a></div><div class="separator" style="clear: both; text-align: left;"><!--StartFragment--> </div><div class="MsoNormal"><i><b><span class="Apple-style-span" style="font-size: large;">13.1 my “running” dialog at the <a href="http://runrocknroll.competitor.com/miami-beach">Latin Music Miami Beach Half Marathon</a></span></b></i></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 1</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>I feel good. Wish I'd taken a moment to look at the race route to avoid surprises.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 2</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>So far so good.<span style="mso-spacerun: yes;"> </span>Must pace myself.<span style="mso-spacerun: yes;"> </span>I’ve still got 11 POINT ONE to go. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 3</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>Is that a bridge?<span style="mso-spacerun: yes;"> </span>Ah, no worries.<span style="mso-spacerun: yes;"> </span>I love bridges.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 4</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>What the hell was that bridge all about?<span style="mso-spacerun: yes;"> </span>Loved the view of the ocean though.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 5</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>Ah, look at that gaggle of women dressed from head to toe as "Carmen Miranda."<span style="mso-spacerun: yes;"> </span>Maracas and everything.<span style="mso-spacerun: yes;"> </span>I wonder how long before I find their whimsy annoying.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 6</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>Hold the hell up!<span style="mso-spacerun: yes;"> </span>ANOTHER bridge? </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 7</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>Waving at my brother-in-law’s band <a href="https://www.facebook.com/pages/Pee-Wee-Lewis-The-Hues/103650885618">Pee Wee Lewis and the Hues </a>on the sideline.<span style="mso-spacerun: yes;"> </span>Pretending that I’m not dying after that bridge run. Didn't even notice the ocean on this one but I was amazed by the amount of interesting things people lose along the side of the road. A shoe. A CD. An ID card. A sock. Must have belonged with the shoe?</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 8</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>Ha.<span style="mso-spacerun: yes;"> </span>That’s funny.<span style="mso-spacerun: yes;"> </span>My iShuffle is playing “If you steal my sunshine” and it’s raining!<span style="mso-spacerun: yes;"> </span>Hard.<span style="mso-spacerun: yes;"> </span>And sideways.<span style="mso-spacerun: yes;"> </span>Sunshine stolen!</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 9</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>Sweet group of ladies from FIU’s running team waving and cheering us on.<span style="mso-spacerun: yes;"> </span>How AWESOME!<span style="mso-spacerun: yes;"> </span>Now why didn’t any of them think to warn us about the UPCOMING BRIDGE!</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 10</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>I do a little mental check to make sure I am still ok.<span style="mso-spacerun: yes;"> </span>Heads, shoulders, knees and toes - and lungs.<span style="mso-spacerun: yes;"> </span>I’m good, I can do this. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 11</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>No, no I cannot do this.<span style="mso-spacerun: yes;"> </span>That 3<sup>rd</sup> bridge leveled me.<span style="mso-spacerun: yes;"> </span>I am questioning whether this will be the first race I just quit.<span style="mso-spacerun: yes;"> </span>I trot (yes TROT, running is for winners) by a cop and he says to me, “Come on, you’re almost there, finish STRONG.”<span style="mso-spacerun: yes;"> </span>I sneer at him.<span style="mso-spacerun: yes;"> </span>“No. I will NOT finish strong, I will finish WEAK!”<span style="mso-spacerun: yes;"> </span>He is Cuban and from Miami, he is unfazed by my emotional and honest outburst. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 12</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>I approach one of the elite runners that finished the race and is now jogging back to Mile 12 to check on the rest of us. “Please tell me there are no more bridges.”<span style="mso-spacerun: yes;"> </span>He gives me a sad face and says, “There is one more and it almost killed me.”<span style="mso-spacerun: yes;"> </span>I nod.<span style="mso-spacerun: yes;"> </span>I now convince myself that he was kidding about the bridge. Mental note:</span> suggest to race organizers that bridges be denoted on race maps with a skull and cross bones. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Mile 13</b><span style="font-weight: normal;">.<span style="mso-spacerun: yes;"> </span>He wasn’t kidding about the bridge.<span style="mso-spacerun: yes;"> </span>If it wasn’t for the honking, the sounds of the cruise ships on our right, the wind pushing on our faces, you would be able to hear a pin drop on this Miami morning.<span style="mso-spacerun: yes;"> </span>All the runners were in deep thought.<span style="mso-spacerun: yes;"> </span>I wondered what they were thinking about.<span style="mso-spacerun: yes;"> </span>If they questioned what they wore that day.<span style="mso-spacerun: yes;"> </span>Yeah, I’m talking about that poor guy in the biker shorts.<span style="mso-spacerun: yes;"> </span>Ouch.<span style="mso-spacerun: yes;"> </span>The sweat had made his once black shorts transparent and you could see his stuff.<span style="mso-spacerun: yes;"> </span>And those “Carmen Miranda” ladies, I’m sure it seemed like a great idea to load yourself with head gear and ruffles for a race but on Mile 13 you were ready to beat the crap out of your friends with your maracas.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Once I fluttered down from the bridge.<span style="mso-spacerun: yes;"> </span>Yes, it was a flutter, I could hear a strange sound behind me.<span style="mso-spacerun: yes;"> </span>Suddenly, running along side me was Sarah Reinertsen.<span style="mso-spacerun: yes;"> </span>The single leg amputee and ultra athlete was now running next to me in her spatula prostetic.<span style="mso-spacerun: yes;"> </span>I was able to get out some words and said to her, “You’re amazing.”<span style="mso-spacerun: yes;"> </span>To which she quickly corrected, “We’re ALL amazing.”</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Point 1</b><span style="font-weight: normal;">:<span style="mso-spacerun: yes;"> </span>Humbled.<span style="mso-spacerun: yes;"> </span>Not because the 13.1 showed me who is boss.<span style="mso-spacerun: yes;"> </span>I don’t have much of an ego when it comes to these things.<span style="mso-spacerun: yes;"> </span>Humbled by Sarah’s comment, by the flood of humanity in different shapes and sizes and fitness levels that made their way out to this race on a glorious Sunday morning in Miami Beach.<span style="mso-spacerun: yes;"> </span>Humbled by the countless parents and teams of family and friends pushing their children in strollers that were currently fighting and WINNING their battles against cancer.<span style="mso-spacerun: yes;"> </span>Humbled that in a world that I find so much fault in, today I just saw perfection.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-align: center;"><b><i>It is amazing what happens when good people get together to do good thing for others.<span style="mso-spacerun: yes;"> </span><o:p></o:p></i></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I do not know what to do about the problems of the world or what ails our society, but I am pretty sure if we can convince people to get out and participate in more events that are simply about making life a little easier for our fellow human – we’d have this entire humanity thing all wrapped up!</div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-align: center;"><b><i>Thank you</i></b><span style="font-style: normal; font-weight: normal;"> <a href="http://www.stjude.org/stjude/v/index.jsp?vgnextoid=f87d4c2a71fca210VgnVCM1000001e0215acRCRD">St. Jude’s Children’s Research Hospital</a> for all you do for our precious families!</span></div><div class="MsoNormal"><span style="font-style: normal; font-weight: normal;"><br />
</span></div><div class="MsoNormal"><span style="font-style: normal; font-weight: normal;">And another thanks goes out to my niece, Iliana, for being at the sidelines at so many of our races. Seeing her cheery face almost makes me want to die a little less. And to my husband, Eric, who constantly challenges me and, for reasons even I do not understand, always believes in me. How can you quit on yourself when you've got that sort of support?!?</span></div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-64082294174576300492011-12-16T15:59:00.001-08:002011-12-16T15:59:49.858-08:00If you are what you eat, what do you feed yourself?<!--StartFragment--> <br />
<div class="MsoNormal" style="line-height: 200%;">Last weekend I ran my second half marathon.<span style="mso-spacerun: yes;"> </span>It was 13.1 miles of pavement and four bridges on a windy day in Miami Beach.<span style="mso-spacerun: yes;"> </span>The running joke (no pun intended) in the race circuit is that it is not so much the 13 miles but the point 1 that will get you.<span style="mso-spacerun: yes;"> </span>Truer words had never been spoken.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">The entire race was physically challenging but what I was not expecting was the emotional wave that almost toppled me.<span style="mso-spacerun: yes;"> </span>This race was in support of St. Jude’s Children’s Research Hospital and so every few miles you would see a team of people, pushing a large stroller with a child with a shiny bald head and grin, clearly fighting and winning their battle against cancer.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">As I prepared to finish the last mile a young woman, with a spatula prosthetic leg slowly ran by me.<span style="mso-spacerun: yes;"> </span>I smiled at her and told her that she was amazing, to which she quickly replied, “We are ALL amazing.”<span style="mso-spacerun: yes;"> </span>It was Sarah Reinertsen who is a super athlete that happens to be an amputee.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">Her remark made me reaffirm why I embrace a healthy lifestyle.<span style="mso-spacerun: yes;"> </span>And why I always tell my friends that the best thing they can do for themselves is to join some type of group that promotes and encourages healthy living.<span style="mso-spacerun: yes;"> </span>Attending races is how my husband and I spend most weekends during running season.<span style="mso-spacerun: yes;"> </span>We run, we mingle and we’re home by 9:00 am.<span style="mso-spacerun: yes;"> </span>Not only do we feel good physically, but the added bonus of having run for a cause further fortifies our commitment to health and to our selves.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">There is an old adage that says “we are what we eat” and when you pair up the decision to live a healthy life with an activity that reinforces it – you are truly feeding your body, your mind and your soul the richest diet any “body” would want!</div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-8127570760625369502011-12-09T08:22:00.001-08:002011-12-09T08:22:13.268-08:00Agent of Reality!<!--StartFragment--> <br />
<div class="MsoNormal"><span class="Apple-style-span" style="line-height: 32px;">At some point in our lives we all reach a place where we need someone to step up and be the voice of reason and hand us the cold hard facts.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">I call these selfless and courageous individuals our Agents of Reality.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">They step into our comfort zone and confront us kindly and gently with truths that will benefit us in the long run.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="line-height: 200%;">Shortly after having my son I packed on the pounds.<span style="mso-spacerun: yes;"> </span>Because my weight gain was so sudden I genuinely did not see the change in the mirror.<span style="mso-spacerun: yes;"> </span>In spite of my clothes not fitting at all, I still did not see the physical change.<span style="mso-spacerun: yes;"> </span>Although physically the signs were there, my brain still had not registered the change.<span style="mso-spacerun: yes;"> </span>After several months my husband captured a photo of me and showed it to me.<span style="mso-spacerun: yes;"> </span>I was shocked.<span style="mso-spacerun: yes;"> </span>Seeing the photo versus my image in a mirror made me see how out of control my weight had become.<span style="mso-spacerun: yes;"> </span>Once I was able to accept that I was carrying over 20 pounds of extra weight I began to notice all of the other symptoms I had been ignoring.<span style="mso-spacerun: yes;"> </span>Feeling unenergetic and sluggish.<span style="mso-spacerun: yes;"> </span>My breathing had become a bit labored and I had a general uneasy feeling that came from a steady diet of unhealthy foods that essentially were empty calories.<span style="mso-spacerun: yes;"> </span>Shortly after accepting the truth I immediately made some choices that put me on the path to a healthier lifestyle.<span style="mso-spacerun: yes;"> </span>The process did not happen over night but the results have been steady and long term.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">Perhaps you need an Agent of Reality in your life, or maybe you recognize that there is someone that needs your genuine words of concern in order to guide them towards a healthier life.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">Having the courage to confront your truth and that of others is monumental in your journey to a healthy and fit life.<span style="mso-spacerun: yes;"> </span>If there is a change you know you have been neglecting, face it and deal with it.<span style="mso-spacerun: yes;"> </span>You will immediately benefit from just confronting it and you will gain life long tools to carry you through the rest of your life.<span style="mso-spacerun: yes;"> </span></div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-50104684735992705092011-12-05T06:59:00.000-08:002011-12-05T06:59:10.759-08:00Health + fitness = Rejuvenation of body, mind and soul<div style="font-family: Tahoma; font-size: 13px; text-indent: 0px !important;"><div style="text-indent: 0px !important;">At least once a week I find myself suggesting to friends to exercise and/or change their diet in order to manage or control a current issue in their lives.<span style="text-indent: 0px !important;"> </span></div><div style="text-indent: 0px !important;"><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">While at a party someone overheard me encouraging a recently divorced mother of two to take up running to fight off all the stress in her life.<span style="text-indent: 0px !important;"> </span>About an hour later I was approached by the bystander and complimented on my suggestion because instead of fueling her flame of misery or blowing sunshine in her face, I gave her a tangible tool that will help her alleviate some of the problems she is dealing with.<span style="text-indent: 0px !important;"> </span>This conversation got me to thinking about all the other benefits that eating power foods and moderate exercise can do for us.</div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><ul style="margin-bottom: 0px !important; margin-top: 0in; padding-bottom: 0px !important; padding-top: 0px !important; text-indent: 0px !important;" type="disc"><li class="MsoNormal" style="text-indent: 0px !important;">Exercise your way to healthier skin:<span style="text-indent: 0px !important;"> </span>Peter Jaret from WebMd reports that: By increasing blood flow, exercise helps nourish skin cells and keep them vital. Blood carries oxygen and nutrients to working cells throughout the body, including the skin, helping to flush away the waste and free radicals.</li>
<li class="MsoNormal" style="text-indent: 0px !important;"><span class="Apple-style-span" style="line-height: 22px; text-indent: 0px !important;">Build healthy bones and joints:<span style="color: #333333; text-indent: 0px !important;"> Weight-bearing exercise is beneficial because it applies tension to muscle and bone forcing the body to increase its bone density. This reduces the risk of fractures by improving muscle strength and balance.</span></span></li>
<li class="MsoNormal" style="text-indent: 0px !important;"><span class="Apple-style-span" style="line-height: 22px; text-indent: 0px !important;"><span style="color: #333333; text-indent: 0px !important;"></span></span><span class="Apple-style-span" style="line-height: 22px; text-indent: 0px !important;"><span style="color: #333333; text-indent: 0px !important;">Protect your brain:<span style="text-indent: 0px !important;"> </span>Researchers have concluded that through exercise </span>blood delivers nutrients and oxygen to the brain increasing cognitive function.<span style="text-indent: 0px !important;"> </span>This means you learn faster, think clearer and remember more.</span></li>
<li class="MsoNormal" style="text-indent: 0px !important;"><span class="Apple-style-span" style="line-height: 22px; text-indent: 0px !important;"></span><span class="Apple-style-span" style="line-height: 22px; text-indent: 0px !important;">Give your soul some wings:<span style="text-indent: 0px !important;"> </span>Exercise increases production of your endorphins, which make you feel good.<span style="text-indent: 0px !important;"> </span>By improving your mood, you will enjoy the side benefits of more self-confidence, optimism and the physical and mental ability to better manage whatever problems may come your way.</span></li>
</ul><div class="MsoNormal" style="line-height: 17pt; margin-bottom: 0px !important; margin-left: 0.5in; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -0.25in;"><o:p style="text-indent: 0px !important;"></o:p></div><div class="MsoNormal" style="line-height: 17pt; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><br />
</div><div class="MsoNormal" style="margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">Life will present you with a variety of difficulties but if you maintain a healthy body and mind you may enjoy better results if you tackle them feeling stronger, confident and optimistic.<span style="text-indent: 0px !important;"> </span></div></div></div>RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-35030565515743022602011-11-26T07:26:00.000-08:002011-11-26T07:26:18.868-08:00Strength train your MIND!<!--StartFragment--> <br />
<div class="MsoNormal">Most of us already know that in order to have a strong back you should strengthen your abs and for strong knees, you should work-out those thighs. And while these muscle groups are important for a healthy and strong body, do not forget to build up your mind.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Nothing will stop a successful fitness streak quicker than a dink in your self-esteem.<span style="mso-spacerun: yes;"> </span>It can begin innocently enough.<span style="mso-spacerun: yes;"> </span>Perhaps you discovered you added on a few extra pounds, or you are not feeling as motivated on your trip to the gym or your dash out the door.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Your mind is the key to staying on track in spite of all the challenges life will throw your way and by working out your self-esteem you will insure a healthier body and mind!</div><div class="MsoNormal"><br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list .5in;">Make your work out “second nature:”<span style="mso-spacerun: yes;"> </span>You would never consider not brushing your teeth – so why would you not take 30 minutes to an hour a day to clear out your body and mind with exercise?<span style="mso-spacerun: yes;"> </span></li>
</ul><div class="MsoNormal"><br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list .5in;">Go ahead and label yourself:<span style="mso-spacerun: yes;"> </span>By calling yourself an athlete or a runner you have now assumed the responsibilities that come with this title.<span style="mso-spacerun: yes;"> </span>There is a level of expectation that you must now meet.<span style="mso-spacerun: yes;"> </span>Be it what you eat or how you work-out.<span style="mso-spacerun: yes;"> </span>Excuses that you once used when you were a novice are now gone because with your new label comes the responsibility of actually following through.<span style="mso-spacerun: yes;"> </span></li>
</ul><div class="MsoNormal"><br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list .5in;">Create yourself your own fan club:<span style="mso-spacerun: yes;"> </span>Although this may seem extremely self-indulgent, and it is, think of the benefits this will not just have on your self-esteem but also on those that encourage you.<span style="mso-spacerun: yes;"> </span>When you step up for yourself and encourage others to support you, you empower them to also take on such challenges that they may not otherwise have dared to attempt.<span style="mso-spacerun: yes;"> </span>Using your social network, post your goals, successes, struggles and motivators!</li>
</ul><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list .5in;">Quit your “sinking thinking:”<span style="mso-spacerun: yes;"> </span>Replace weak statements with powerful ones</li>
<ul style="margin-top: 0in;" type="circle"><li class="MsoNormal" style="mso-list: l0 level2 lfo1; tab-stops: list 1.0in;">I am healthy</li>
<li class="MsoNormal" style="mso-list: l0 level2 lfo1; tab-stops: list 1.0in;">I am strong</li>
<li class="MsoNormal" style="mso-list: l0 level2 lfo1; tab-stops: list 1.0in;">I am an athlete</li>
<li class="MsoNormal" style="mso-list: l0 level2 lfo1; tab-stops: list 1.0in;">I am achieving my goal of being the best me I can be</li>
</ul></ul><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><i>“Don’t tell me the sky is the limit when there are footprints on the moon.”<span style="mso-spacerun: yes;"> </span>-unknown<o:p></o:p></i></b></div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-85235549389847815602011-11-12T13:58:00.000-08:002011-11-12T13:58:15.901-08:00Making the best of your down time!My husband worked at a fast food chain while in high school. To this day he still quotes one of the things his manager used to say to the staff during down time, “If you have time to lean, you have time to clean.”<br />
<br />
This quote has taken on a life of it’s own in our home but it is not about cleaning as much as it is about being physically active. <br />
<br />
Many of us work long days then we get home and our second shift begins with helping with homework, showers, and making dinner. By the time we are done we are so exhausted that all we want to do is simply unplug in front of the television and eventually roll into bed in preparation to begin the routine again the next day. This was our life too until my husband put his foot down and changed it up. In order to restore sanity into our lives we tried a new routine that worked for us and our schedule but instead of ending the evening after dinner with several hours of television viewing, he insisted we go for a walk, or a bike ride, or a swim at the community pool. “If we had time to lean...” <br />
<br />
It was not easy at first. We tried a few different patterns before we hit upon the one that worked best for us and it stuck. As our son grew up, we went from one of us staying with him while he played ball outside or rode his bike around the neighborhood to later my husband and I taking our nightly walks together. <br />
<br />
The point here was really simple. It was to make the decision that instead of wasting precious time sitting around and doing something that is not productive, do something that is good for your body and mind that also happens to be relaxing. Over the years we have changed our routine to include yoga after dinner or a bike ride or a swim. We have friends that take lessons every other night. There are endless ways for you to remain physically active while still interacting with your family and friends. Your body, mind and soul will thank you!RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-35426006580851205202011-11-05T15:21:00.001-07:002011-11-05T15:21:18.400-07:00Bringing back the FUN to your workout!<div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">At a dinner party recently I hit upon a conversation with a friend that is an avid runner.<span style="text-indent: 0px !important;"> </span>Lately I had been finding it a bit challenging to stay on track with my running schedule.<span style="text-indent: 0px !important;"> </span>After discussing it for a few minutes he paused and asked me if I was having fun.<span style="text-indent: 0px !important;"> Faced with that question I soon realized that </span>my favorite exercise felt more like a chore lately.<span style="text-indent: 0px !important;"> </span>Instead of looking forward to my morning run, I had begun to procrastinate before finally lacing up and heading out.<span style="text-indent: 0px !important;"> </span>The fun was gone.<span style="text-indent: 0px !important;"> </span><o:p style="text-indent: 0px !important;"></o:p></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">That night I revisited my running routine and realized it had been 2 years since I had changed my route.<span style="text-indent: 0px !important;"> </span>At least that long since I had changed out the music in my iShuffle.<span style="text-indent: 0px !important;"> </span>It was clear that my running routine was in a rut.<span style="text-indent: 0px !important;"> </span>The next day I decided I needed to recharge my routine.<span style="text-indent: 0px !important;"> </span>I visited the USA Track and Field website where they will map a walking, biking or running route for you at <a href="http://www.usatf.org/routes/" style="text-indent: 0px !important;">http://www.usatf.org/routes/</a>.<span style="text-indent: 0px !important;"> </span>Within minute I had two new routes mapped out so that I could alternate them every other day.<span style="text-indent: 0px !important;"> </span>The next step was to update my music library.<span style="text-indent: 0px !important;"> </span>I dumped the old and replaced them with fresh and high energy songs.<span style="text-indent: 0px !important;"> </span><o:p style="text-indent: 0px !important;"></o:p></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">Within days my enthusiasm had returned along with a big dose of fun.<span style="text-indent: 0px !important;"> </span><o:p style="text-indent: 0px !important;"></o:p></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">Taking ourselves and our exercise routines for granted is a quick way to lose motivation and momentum.<span style="text-indent: 0px !important;"> </span>Stay on track and keep the fun in your workout by trying some of these tips:<o:p style="text-indent: 0px !important;"></o:p></div><ul style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-top: 0in; padding-bottom: 0px !important; padding-top: 0px !important; text-indent: 0px !important;" type="disc"><li class="MsoNormal" style="line-height: 26px; text-indent: 0px !important;">Update your workout wardrobe.<span style="text-indent: 0px !important;"> </span>Invest in performance fabrics and well fitting shoes and clothes.<span style="text-indent: 0px !important;"> </span>Dressing for success is key.<o:p style="text-indent: 0px !important;"></o:p></li>
<li class="MsoNormal" style="line-height: 26px; text-indent: 0px !important;">Revamp your workout routine.<span style="text-indent: 0px !important;"> </span>If you are tired of your spin class, trade it out or alternate it with a kickboxing class.<span style="text-indent: 0px !important;"> </span>Or give yourself a week where you sample several of the routines available to you and adopt the ones you like the most.<o:p style="text-indent: 0px !important;"></o:p></li>
<li class="MsoNormal" style="line-height: 26px; text-indent: 0px !important;">Have fun!<span style="text-indent: 0px !important;"> </span>Remind yourself that exercise is not just about physical health and wellness, it is also a way to stimulate your mind and bring a positive attitude and energy into your daily life!</li>
</ul>RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-39560186825179391052011-10-29T08:55:00.001-07:002011-10-29T08:55:53.258-07:00The Key to Success is Sustainability<!--StartFragment--> <br />
<div class="MsoNormal"><span class="Apple-style-span" style="line-height: 32px;">Like most of us I have a pretty long list of things I wish I’d known when I was younger.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">Lessons that would have saved me lots of time, aggravation and money.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">As I’ve gotten older I have managed to make the list smaller by only keeping the items that have the most impact.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">One of those items is “sustainability.”</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="line-height: 200%;">Sustainability forces you to look at the big picture, not just what your desired outcome should be.<span style="mso-spacerun: yes;"> </span>It demands that you implement changes to your current lifestyle in order to achieve your goals.<span style="mso-spacerun: yes;"> </span>But the curious thing is that it forces you to examine every single step so you are assured they are realistic and manageable in order for you to see your desired results.</div><div class="MsoNormal" style="line-height: 200%;">Sometimes we fail because in spite of how strong our will and resolve are, we have chosen methods that are not realistic for us.<span style="mso-spacerun: yes;"> </span>The best example I can share is these quick weight loss systems that encourage you to simply drink a shake, or eat a cookie.<span style="mso-spacerun: yes;"> </span>As intelligent individuals we clearly see the flaw in this system but our emotional side overrules logic and suddenly we are spending money and time on this promise of weight loss.<span style="mso-spacerun: yes;"> </span>By implementing the question of sustainability you quickly find that although you can get results eating only cookies you cannot maintain this system for a long healthy life.<span style="mso-spacerun: yes;"> </span>The same holds true for a variety of exercise programs or equipments.<span style="mso-spacerun: yes;"> </span>I for one cannot be trusted to do any type of exercise routine at home.<span style="mso-spacerun: yes;"> </span>It is for this reason that I no longer own a treadmill. I have to physically leave my house to run or else I will just step off the treadmill and lay on the couch.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">Knowing your goals and carefully choosing the most sustainable path for you to achieve them is paramount to your success.<span style="mso-spacerun: yes;"> </span>For your health and life.<span style="mso-spacerun: yes;"> </span></div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-32577332167868691342011-10-22T08:27:00.000-07:002011-10-22T08:27:36.224-07:00Social Networking as your Trainer!<div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;"><span class="Apple-style-span" style="line-height: 26px;">Of all of the wonderful things that have come from the World Wide Web one of my personal favorites is the social networking sites.<span style="text-indent: 0px !important;"> </span>These online darlings make it possible for us to connect with friends and family, as well as catching up with those from our past.<span style="text-indent: 0px !important;"> </span>An added bonus is the ability to connect with sites that guide, motivate and promote the healthy lifestyle.</span></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">Because you are reading this on Runningninja.net, you already understand the importance of having trusted resources to help you stay on track while keeping you current on what is new in the world of health and fitness.</div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">A great trend I have been following on the social networking sites is how people are no longer just using this system for idle chatter but instead to promote themselves as they attempt physical changes and challenges.<span style="text-indent: 0px !important;"> </span>A few years ago I spent my Facebook time giving thumbs up to friends that were having babies or buying new homes but now I find most are posting about the progress they are making on their weight loss journey or athletic endeavors.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">I am most impressed with this use of social networking because it provides a forum of support for those attempting these life-changing efforts.<span style="text-indent: 0px !important;"> </span>It also serves to inspire others that are on the sidelines and watching all the positive feedback and results that their friends are experiencing.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">We humans are really a simple bunch.<span style="text-indent: 0px !important;"> </span>We crave accountability because it provides us with the positive reinforcement that feeds our spirit.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">If you have not already done so I encourage you to consider using your current Facebook page to announce your new great effort.<span style="text-indent: 0px !important;"> </span>Whether it be to quit that nasty smoking habit, or to tackle your first 5k run.<span style="text-indent: 0px !important;"> </span>If you are really ambitious you should go big and create a fan page for yourself.<span style="text-indent: 0px !important;"> </span>You will be surprised by the amount of encouragement and useful information you will receive.<span style="text-indent: 0px !important;"> </span></div><div class="MsoNormal" style="font-family: Tahoma; font-size: 13px; line-height: 26px; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: 0px !important;">As social beings we all truly want to root for someone, why not let that person be YOU!</div>RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-53776806786572965952011-10-14T12:41:00.000-07:002011-10-14T12:41:45.940-07:00LIVE LEAN!<!--StartFragment--> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7vkfqcoE8ghm07XM5Unc1RITEXm_OTCbRZJ8Hkl1JRWtuepLFfWkfQhZ4nLdIMJOyYNUZWQhmtdM0Rn8svgj99DT3OpopKEOZ2t7xDoinGZwhIQodMQwpNzuOWfMraBJn9HNHNeQtHNJA/s1600/199867_10150106701556669_507771668_6911190_3464671_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7vkfqcoE8ghm07XM5Unc1RITEXm_OTCbRZJ8Hkl1JRWtuepLFfWkfQhZ4nLdIMJOyYNUZWQhmtdM0Rn8svgj99DT3OpopKEOZ2t7xDoinGZwhIQodMQwpNzuOWfMraBJn9HNHNeQtHNJA/s200/199867_10150106701556669_507771668_6911190_3464671_n.jpg" width="146" /></a></div><div class="MsoNormal" style="line-height: 200%;">As a self-described moderate minimalist, living lean is one of my favorite topics.<span style="mso-spacerun: yes;"> </span>It is where I have found true serenity in all aspects of my life.</div><div class="MsoNormal" style="line-height: 200%;">Thinking lean was the first step to bringing balance to my previous hectic and chaotic life. <span style="mso-spacerun: yes;"> </span>By taking a realistic and harsh look at the entirety of my life I was able to make the necessary deletions to enjoy a full, healthy and lean life.<o:p></o:p></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><i>Save the drama for your mama!</i><span style="font-style: normal;"> One of the first areas I had to attack was my social group.<span style="mso-spacerun: yes;"> </span>Difficult as this may sound, I had to eliminate the drama queens.<span style="mso-spacerun: yes;"> </span>Surrounding yourself with positive and accountable people will do wonders in removing the negative elements from your life while also challenging and helping you to continue evolving into the best you that you can be.<span style="mso-spacerun: yes;"> </span>Remember the Volkswagon slogan, “Misery has enough company. Dare to be happy!”<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><i>Hide and seek!</i><span style="font-style: normal;"> One of the biggest culprits of weight gain is the hidden sugars and salts in your food used as flavoring and preservatives.<span style="mso-spacerun: yes;"> </span>Your best bet to avoid this completely is to eat fresh foods while seasoning or sweetening them with healthy alternatives.<span style="mso-spacerun: yes;"> </span>Dried ginger, cinnamon, curry and garlic are just some items that can add flavor while providing countless health benefits.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><i>Back to basics! </i><span style="font-style: normal;"><span style="mso-spacerun: yes;"> </span>When it comes to exercise I am constantly finding folks in one of two stages of fitness.<span style="mso-spacerun: yes;"> </span>They have just started a new fangled program or they had recently quit due to an injury or grew disappointed by the results of their former fitness routine.<span style="mso-spacerun: yes;"> </span>Start a fitness program using the bare minimums.<span style="mso-spacerun: yes;"> </span>Walking, running, swimming, cycling, Pilates and Yoga are great ways to get exercise while not spending money or exposing your body to injury. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><i>Declutter your mind!</i><span style="font-style: normal;"><span style="mso-spacerun: yes;"> </span>Eating healthy and exercising will be extremely beneficial to your overall physical and mental wellness while decluttering your mind will do wonders for your soul.<span style="mso-spacerun: yes;"> </span>Tackle that unwanted habit or memory for once and for all.<span style="mso-spacerun: yes;"> </span>Or research and possibly pursue that lifelong dream.<span style="mso-spacerun: yes;"> </span>By clearing out your mind you will empower yourself to live in the present honoring your body, spirit and mind.<o:p></o:p></span></li>
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</div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-49865966890191269602011-10-08T06:26:00.000-07:002011-10-08T06:26:00.493-07:00Tricks of the Trade<!--StartFragment--> <br />
<div class="MsoNormal"><span class="Apple-style-span" style="line-height: 32px;">One of my favorite benefits of having attended all those weight management meetings was all of the tips I would get from my fellow weight watchers.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">While the team leader had lots of sensible and technical advice on weight loss, it was these everyday weight-loss warriors that really knew how to navigate temptation.</span></div><div class="MsoNormal" style="line-height: 200%;">As the holiday season quickly approaches here are some calorie and sanity saving tips!</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;">Halloween:<span style="mso-spacerun: yes;"> </span>When you go off to purchase the candy for Halloween buy candy you don’t like.<span style="mso-spacerun: yes;"> </span>This will keep you from dipping into it and running out before your first costumed guests approach your door.</li>
<li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;">Thanksgiving:<span style="mso-spacerun: yes;"> </span>This holiday is perhaps the one best known as the “food Olympics.”<span style="mso-spacerun: yes;"> </span>I know of families that will eat their entire meal, fall into a food coma, then snap out of it and return for more.<span style="mso-spacerun: yes;"> </span>Before you enjoy your first bite, develop a strategy that will keep you from zombie-eating through this holiday.<span style="mso-spacerun: yes;"> </span>After dinner encourage your family to take a walk around the neighborhood.<span style="mso-spacerun: yes;"> </span>If the weather is not cooperating, try to playing a game of charades or plug in the Wii.<span style="mso-spacerun: yes;"> </span>Take the focus off of the food and put it into having some fun.</li>
<li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;">December<span style="mso-spacerun: yes;"> </span>holiday extravaganza:<span style="mso-spacerun: yes;"> </span>The season of gluttony comes to an end in December, leaving us filled with dread for the coming year.<span style="mso-spacerun: yes;"> </span>Break the cycle by carefully planning out a strategy on how you will navigate your food intake and social commitments.<span style="mso-spacerun: yes;"> </span>My friend Daniel shared how he actually “lost” weight one year because he scheduled himself for races every weekend starting at the end of November and ending at the end of January.<span style="mso-spacerun: yes;"> </span>The races were simple 5ks that he would finish in about 30 minutes but having to train for them during the week kept him physically and mentally fit.<span style="mso-spacerun: yes;"> </span>He also enjoyed the fact that in the season of consumer consumption, he was actually running to benefit several charities finishing off his health trifecta of mind, body and soul!</li>
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIgupqNMQ4SA7E7WGopbMUQVlc6NZ-8dGDCZmzixChiHI34cgzZfAZ6TBRi6Fs0TCGv4LrMdEAFg3NgSzmBCYFX6Eko8c8R5sID5Tg3BN47Om7Uh22W7oPf2ia2tVZMFs0yib_wOcR4NeF/s1600/154627_113195035415738_101333196601922_73129_4461252_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIgupqNMQ4SA7E7WGopbMUQVlc6NZ-8dGDCZmzixChiHI34cgzZfAZ6TBRi6Fs0TCGv4LrMdEAFg3NgSzmBCYFX6Eko8c8R5sID5Tg3BN47Om7Uh22W7oPf2ia2tVZMFs0yib_wOcR4NeF/s320/154627_113195035415738_101333196601922_73129_4461252_n.jpg" width="302" /></a></div><div class="MsoNormal"><span class="Apple-style-span" style="line-height: 32px;"> “How are you doing?”</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">This is the question that may get you a short response from an acquaintance but if asked of a good friend you may hear a list of issues that most of us are battling daily.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">We live in complicated times making the simplest tasks overwhelming and sometimes forcing us to neglect our most important asset – our health and wellness.</span></div><div class="MsoNormal" style="line-height: 200%;"> I have a friend that has never let anything get in the way of his health and fitness.<span style="mso-spacerun: yes;"> </span>Born into extreme poverty with a physical challenge and hostile home environment he drew courage and strength from his hero Bruce Lee.<span style="mso-spacerun: yes;"> </span>As he grew older and the conditions failed to improve, he threw himself deeper into his commitment to his body.<span style="mso-spacerun: yes;"> </span>By 17 he had obtained custody of his two younger brothers and was on the road to winning several competitions and medals in Kung Fu.<span style="mso-spacerun: yes;"> </span>In his mid-twenties he joins the U.S. Marine Corp, later earning a place in the elite team as a Recon Marine.</div><div class="MsoNormal" style="line-height: 200%;"> Today Rudy Reyes is an author, actor, triathelete, fitness expert and outspoken advocate for veterans.<span style="mso-spacerun: yes;"> </span>Of all of the many things he does and has yet to even tackle and achieve,<span style="mso-spacerun: yes;"> </span>my favorite is that he is pure motivation and inspiration.<span style="mso-spacerun: yes;"> </span>His very life is a testament to how important it is to dig inside of yourself at your darkest times and use your body to overcome, survive and thrive.<o:p></o:p></div><div class="MsoNormal" style="line-height: 200%;">“Start where you are.” Is just one of the many bits of wisdom he shares with his readers.<span style="mso-spacerun: yes;"> </span>This quote has become my personal mantra when I begin to feel overwhelmed and doubt my abilities and goals.<span style="mso-spacerun: yes;"> </span>It is also a wonderful reminder that no matter where you are on your journey to a healthy lifestyle, nor what external obstacles may be weighing you down - you already have everything you need to get started.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div><div class="MsoNormal" style="line-height: 200%;"> And believe him when he says that “You are pure unedited, uninhibited potential."<o:p></o:p></div><div class="MsoNormal" style="line-height: 200%;">Check out Rudy Reyes at:</div><div class="MsoNormal" style="line-height: 200%;"><a href="http://www.rudyreyes.com/">http://www.rudyreyes.com/</a> </div><div class="MsoNormal" style="line-height: 200%;">For daily Rudy Reyes quotes “like” him on Facebook at:</div><div class="MsoNormal" style="line-height: 200%;"> <a href="https://www.facebook.com/pages/Rudy-Reyes/101333196601922?ref=ts">https://www.facebook.com/pages/Rudy-Reyes/101333196601922?ref=ts</a><o:p></o:p></div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-40187433293989575732011-09-24T10:01:00.001-07:002011-09-24T10:01:57.898-07:00Train the BRAIN for a better YOU!<!--StartFragment--> <br />
<div class="MsoNormal"><span class="Apple-style-span" style="line-height: 32px;">Whether you are just getting started, are looking for a jump start or are a seasoned vet of living healthy and fit, you can always benefit from a hearty dose of positivity!</span></div><div class="MsoNormal" style="line-height: 200%;"><o:p></o:p></div><div class="MsoNormal" style="line-height: 200%;">Roger Bannister, the first runner to break the 4 minute mile said it best: “It is the brain, not the heart or lungs that is the critical organ. It’s the brain.”<span style="mso-spacerun: yes;"> </span><o:p></o:p></div><div class="MsoNormal" style="line-height: 200%;">Professional athletes know the importance of keeping a positive attitude to improve their training and competition.<span style="mso-spacerun: yes;"> </span>Their training routine will workout a variety of areas in the body but none more important than the brain.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div><div class="MsoNormal" style="line-height: 200%;">By harnessing the mind, you will have your best partner with you at all times.<span style="mso-spacerun: yes;"> </span>Making a commitment to a fitness routine will be enhanced and failure-proofed if you use some of these techniques used by these great athletes: <o:p></o:p></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;">“I am here to win” is the mantra and book title of Chris McCormack.<span style="mso-spacerun: yes;"> </span>This Iron Man world champion used these 5 little words to move him to success.<span style="mso-spacerun: yes;"> </span>When you make a declarative statement and then back it up with the necessary work - you will achieve far more than you had originally imagined.<o:p></o:p></li>
<li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;">"If you accept the expectations of others, especially negative ones, then you never will change the outcome."<span style="mso-spacerun: yes;"> </span>Michael Jordan has had a ringside seat to some great success and disappointing failures but he has often reported that he never goes into any situation believing he will fail.<span style="mso-spacerun: yes;"> </span>He always tells himself he will absolutely win.<o:p></o:p></li>
<li class="MsoNormal" style="line-height: 200%; mso-list: l0 level1 lfo1; tab-stops: list .5in;">“I don't run away from a challenge because I am afraid. Instead, I run toward it because the only way to escape fear is to trample it beneath your feet.”<span style="mso-spacerun: yes;"> </span>Training your mind to see failure or fatigue as a motivator rather than the enemy is how Nadia Comaneci gained her Olympic success.<span style="mso-spacerun: yes;"> </span><o:p></o:p></li>
</ul><div class="MsoNormal" style="line-height: 200%;">Your mind will be your most important resource to motivate your health and fitness routine.<span style="mso-spacerun: yes;"> </span>Train it to work for you by feeding yourself empowering and positive information about yourself and your goals.<span style="mso-spacerun: yes;"> </span>While you feed your body healthy foods make sure you feed your mind healthy thoughts!<o:p></o:p></div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0tag:blogger.com,1999:blog-1131094254875536687.post-10266588446053247592011-09-17T14:33:00.001-07:002011-09-17T14:33:19.372-07:00Moderation is the key to a happy and healthy life<!--StartFragment--> <br />
<div class="MsoNormal"><span class="Apple-style-span" style="line-height: 32px;">If you are like me you may sometimes become overwhelmed by the constant stream of health information that we are exposed to daily.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">One day you are advised to load up on Vitamin B and the next day the magic bullet of good health is green tea.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 32px;">After growing tired of trying to keep up with all these health trends I finally decided to practice what I have always been told is the secret to a good life - moderation.</span><span class="Apple-style-span" style="line-height: 32px;"><span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="line-height: 200%;">There are many reasons why people cannot commit to a healthy lifestyle but I am convinced that the main one is when they are pulled in several different directions.<span style="mso-spacerun: yes;"> </span>What is the point of sticking to any type of health and weight management plan or fitness program if in a week they will find that whatever it is you are doing is all wrong?<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">Moderation is not only about what you eat and drink.<span style="mso-spacerun: yes;"> </span>This system can be useful when determining what type of information you are going to expose yourself to as well as experiment with.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">Thanks to all the cutting edge research we are better able to learn what supplements, vitamins, foods and exercises are best for us but as the caregiver of your body, it is up to you to sort through the noise and find what works best for you.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">When these reports come flooding in I do a quick assessment.<span style="mso-spacerun: yes;"> </span>If what I am doing is working for me then I do not change what I am doing.<span style="mso-spacerun: yes;"> </span>The only time I sit up and take note is when I find something that improve my already successful system.<span style="mso-spacerun: yes;"> </span>For instance, when I read about quinoa having more protein than pasta and rice I made that change.<span style="mso-spacerun: yes;"> </span>It was a subtle change because it is a grain that can be easily substituted.<span style="mso-spacerun: yes;"> </span>When I heard that strawberries have more Vitamin C than orange juice, I cut back on the sugary OJ and now eat more strawberries.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="line-height: 200%;">The same is true for your exercise routine.<span style="mso-spacerun: yes;"> </span>If what you are doing is getting you injury free results then only make adjustments rather than drastic changes.</div><div class="MsoNormal" style="line-height: 200%;">Being healthy and fit does not mean you have to chase every single trend or breakthrough that is reported, it is about knowing when to evolve and when to stay the same.</div><div class="MsoNormal" style="line-height: 200%;"><br />
</div><!--EndFragment-->RunningNinjaBloghttp://www.blogger.com/profile/00874128065419331087noreply@blogger.com0