#11. Run a Half Marathon

I finally sat down last week and found a half marathon race I plan to run.  I haven't signed up yet because I want to see how the first couple of weeks of training go.  It is on August 13 and the place to catch the bus for the race is right by my house.  It should work perfectly.

I'm so excited.  I'm looking forward to incorporating more speed and endurance training into my workouts (as opposed to just going out to run for 30 minutes).  Training with my baby will be interesting but very doable.  She loves going for runs and if I need to, I can go to the track once she has gone to bed to do speed training since it stays light so long these days.  It seems like the perfect time to do this and I'm crossing my fingers I don't get injured along the way.

I want to see how my training goes, but right now I want to shoot for finishing in right at about 2 hours.  My first and only other half time was 1:51 and some seconds, but I was in pretty good shape and had a while to train for it.  I'm not trying to set a PR (personal record) or anything like that, I just want to have something to shoot for and do well.

So I guess that is my major summer plan!  Anyone else training for anything this summer?

I couldn't find the pictures from my previous half marathon, but here's one from the marathon I did.  Hopefully I will be smiling at the end of my race in August!

The Monday Workout

This is a good tip that has benefited  me as well as clients I have worked with.

Never skip your Monday workout.

By doing a workout on Monday, I think it sets your whole week up for success.  It helps me to make exercise and eating well a priority for the whole week.  It is so easy to make excuses not to workout on any day, but I feel like as the week progresses,  more things tend to pop up and often replace a workout.  If you get your Monday workout out of the way, you are one step ahead and can say you got in at least one workout for the week.

With that said... make sure you get your workout in today!

Good Morning

What did you have for breakfast today?

When I worked as a wellness/fitness counselor my clients were always asking for ideas for healthy meals and snacks that were also easy to prepare.  If you are looking for a healthy breakfast, lunch, snack, or even dessert, this one is great.  It is tasty and sweet, yet full of vitamins, fiber, and protein.  You can do many variations of this but here is what I like to do.

Layer Kashi Go Lean Crunch! cereal, plain yogurt (without added sugar), and berries (fresh or frozen).

That's it.  Easy peasy.

Of course, you could always use granola or any variety of fruit.  Try it out!  I know you will love it.

Thoughts on Homemade Baby Food

I made the goal to make my own baby food at least once.  Well, as it turns out, I have made all of the fruits and veggies for my baby up to this point.  I have been happy with it and thought I would share my experience in case someone out there has questions about it.

Here are some pros for doing it:

• It is cheaper than buying premade baby food.  I haven't done a cost analysis on it or anything, but unless you are really good at coupons, I'm confident it is cheaper.  It would be even cheaper if you got most of the foods from your garden or fruit trees (either during the season or frozen from your garden previously).
• Making large batches and then freezing them is very convenient.  If I were to make the food each day for each meal, there is no way I would do it.  Thank goodness for freezers!  I freeze about a tablespoon in each space of ice cube trays.  The foods are best if you use them within a month, but you can keep them up to 3 months. 
• It doesn't take much time.  Making baby food isn't like making a meal at all.  All you really have to do is some peeling and chopping, then let it bake or steam, and then puree.  I probably make a food two times a week on average, which hasn't been too overwhelming.  
• Lack of jars and plastic containers.  Maybe this isn't a big deal for most of you, but I have a hard time getting rid of containers that could be used again.  Therefore, I could definitely see myself stashing away those jars and not knowing what to do with them.  I'm glad I don't have that clutter to deal with (believe me, I have enough as it is).
• Costco frozen produce.  Sometimes it can be hard to find good produce out of season, so that is why I have discovered I love Costco's frozen bags.  They are a pretty good deal and that way you have a large quantity in your freezer ready to go. 

Here are some cons I have found.

• Freezer space.  If you don't have a lot of freezer space, it could be harder to do.  The ice cube trays don't take up much space, but if you are buying a bunch of frozen produce, then a lack of space can occur.  We don't buy a ton of other frozen foods, so it has been fine.  But... I still can't wait for the day when I can have an extra freezer!
• Time.  Even though it isn't much time, it does take up time and requires some preparation.  And for mothers who have way busier schedules than I do, I can definitely see why you wouldn't bother making baby food.  Convenience is a powerful thing!
• Produce out of season.  You may not have as large of variety when you make your baby food because you can't always get some foods.  Or you can, but they are expensive and don't taste great.  Frozen foods, and even dried foods such as prunes, are a good way to combat this. 

Would I do this for my next child?  I am pretty positive I will.  Especially if I have that extra freezer I dream about.  

The Overload Principle

 One of my favorite professors from college taught by emphasizing definitions.  This is one of his favorite phrases to define. 

Overload Principle:  the requirements necessary to bring about improvement in the various systems of the body.  As the body is subject to loads greater than they are accustomed to, the systems adjust and increase their capacity to perform physical work.
Definition from Strength Training 4th ed. by Philip Allsen 

This principle applies to cardiovascular and muscular training.  Basically, if you do the same exact workout all the time, your body will not adjust and increase its capacity.  Here are some ways you can mix up a workout so that you can continue to challenge your body and improve.

Muscular Training

• increase the resistance
• increase the number of repetitions
• increase the number of sets
• decrease the time of rest between sets for a given exercise (rest time should still be at least a minute, however)
• increase workout frequency (go from 2 to 3 days per week)
• switch up your routine (don't do the same exercise for each body part all the time)
• try circuit training (alternating resistance exercise with short bouts of high intensity aerobic exercise like rope jumping, jumping jacks, running, etc.)

Cardiovascular Training

• increase your mileage/time
• increase your intensity by upping your pace
• increase workout frequency (start at 3 days and gradually increase to 5 or 6 days per week)
• incorporate hills into your workout (or increase the incline or resistance on machines)
• interval training (where you alternate between high and low intensity)
• try circuit training (alternating resistance exercise with short bouts of high intensity aerobic exercise like rope jumping, jumping jacks, running, etc.)
• try a new mode of exercise (if you're a runner, mix in some biking, swimming, aerobic dance, etc.)

Hopefully these tips will help you incorporate the overload principle and get you out of your exercise routine rut!

The New Year

Have you seen/heard all of those ads for gyms, lipo, exercise equipment, diet books, etc. this past week? Health goals and the new year go together like peas and carrots. The new year is a great time when most people feel motivated to change. I loved working at the new year because we were always busy with new clients. Unfortunately, this enthusiasm doesn't always last long. Gyms are typically much less crowded in February. I think this often happens because people make goals that are a little too hard to keep up with. With that in mind, I just wanted to remind you of SMART Goals. Here is a link to the posts I did a few months ago.

Here is another bit of advice I want to share. Weight loss is typically a common goal with the new year. Instead of obsessing over the number on the scale, expand your goal. Try keeping track of body measurements every month or so, or get a body composition test. If you live close to a university, it may have equipment to do a body composition test.

Beverages

There are a million varieties of beverages out there these days that have loads of sugar and fat, yet are so delicious.  It is very easy to drink hundreds (maybe even thousands) of calories without even realizing it.  Even easier than eating tons of calories, in my opinion. 

I'm not telling you that you have to stay away from these types of drinks, but just remember to use the same sense as with food.  Here are some tips.

• Reserve these beverages for special occasions and at that time, watch your portions.
• Go with water as often as possible when eating out.  It's typically free and also calorie-free.
• Don't drink soda on a daily basis.  Start cutting down little by little if you are a soda-addict, even if you are a diet-soda addict.  Maybe they don't have calories, but it is debatable on what they do to your total daily caloric intake.  Plus, it is still bad for your teeth.
• Drink plenty of water throughout the day.  An easy way to determine how much you need is to take your weight in lbs and divide by two. Drink at least that amount of fluid ounces.  (140 lb/2 = 70 fl oz. = about 9 cups)
• Drink low-fat or skim milk.  Although you don't need more than 3 cups each day.
• Limit intake of juice, but when you do have it, drink 100% juice without added sugar.  You can try diluting juice with water as well.  The increase in volume will decrease the proportion of calories and sugar.
• Make smoothies yourself.  Use only fruits, veggies, water, and maybe a little yogurt if you want.  Don't add extra sugar.  Bananas are a great way to make them creamy without adding any dairy.
• Drink some gatorade if you are sick of water.  It will give you an extra boost of flavor without a ton of sugar and calories.

I hope these tips help you out.  Believe me, I've been struggling with this one as a nursing mother.  I am thirsty all the time and it is hard to drink only water all the time!  I try to use my own tips and feel they really are doable.  You can do it!

*Thanks to my husband who questioned me on this topic and inspired this post.*

Coping with Post-Halloween Stress

Starting today, Halloween candy typically goes on mega sale.  The cheap price may tempt you to buy it.  Just don't do it.  Turn your head and walk away.  You likely have plenty in your house anyway, and as the holidays draw near, treats will be plentiful.  Believe it or not, you will spend less by not buying into the great deals!

Here's another tip I have to use all the time.  If you are going to eat candy or chocolate, you might as well eat the ones you really enjoy.  Sometimes I find myself eating candy that I don't even like that much.  Save the really great stuff and chuck the rest.  You'll be glad you did, trust me. 

#12: Make Baby Food

I have accomplished one thing from my list of 50 things!  One down, 49 to go.  Making homemade baby food was a lot of fun and very easy.  I learned a lot on how I can improve the process in the future.  I made mine with peaches and here's how I did it.

Cut the peaches in half and leave the pits in.

  

Place a baking sheet on your oven rack and use a pitcher or glass to to pour about 1 inch of water into it.  Trust me on this one.  I put the water in the pan before and when I tried to put it in the oven... I spilled all over the place.  Then arrange the peach halves cut side down.

I ate one of the halves... oops!  It was too tempting.

Bake in the oven at 350 degrees until the peaches are nice and tender and the skin starts to pucker, about 10-15 minutes.  When they are done, please DO NOT pick up the pan.  The water will be hot.  Use a baster to remove the water and then take them out of the oven.  Save some of the water in a bowl in case you need to thin your puree.

Remove the pits.

And then remove the skins.  They come off very easily.

Then dice 'em up!

Throw them in your food processor (or blender) and process until smooth.

 

If the mixture seems too thick, add some of your peach water.  My texture was perfect with the juice that accumulated on the cutting board.

Use a tablespoon to distribute into ice cube trays.  It fits perfectly and that way you know exactly how much your baby is eating.  I got 4 trays out of 5 1/2 peaches.

  Wrap the trays in plastic wrap and label what it is and when you made it.  Remove one or two cubes as needed.  They will stay good in the freezer for 3 months.  I can't wait to try more foods! 

500 Days of Refinement

Have you ever heard of "101 things in 1001 days?"  I'm not really sure where it came from, but I first heard about it a while back from one of my dear clients.  Basically, you just make a list of 101 things you want to accomplish in the next 1001 days.  When she told me, I thought it sounded fun, so I started making a list.  However, coming up with 101 things was just too many and 1001 days was just way too far out for me.  I wasn't motivated to really do anything because the deadline was more than 2 and a half years away.  Therefore, I have come up with my own plan.

500 Days of Refinement

I have made a list of 50 things I want to accomplish in the next 500 days.  This just seems way more doable to me.  Today is my official start day and that will have me end on my birthday in 2012.  Basically, my list includes projects, health things, spiritual things, books to read, and then just fun and random things.  Some tasks are large and will take a lot of time, while others will be very easy to accomplish.  But all of them are"refining," at least to me.  I think they will help me to utilize and refine my talents as well as help me be a better wife and mother.   I will share some of my experiences with you as I complete them.

My husband helped me prepare my list in a fun way that I will print out and hang up (below).   I think it is a lot of fun.  Thank goodness for a husband who has mad computer skills.

   

Every Step Counts

This weekend I attended the Obesity Society's conference in San Diego and displayed a poster with an abstract from my study as a masters student.  It was my first time doing anything like this and it was a fun experience.  I was also able to attend a few of the lectures that were presented by the big shots.  They presented a lot of data on exercise and physical activity and its effects on different things.  It was interesting to look at the details of the findings, however, many of the presenters share my simple philosophy.

Doing something is better than doing nothing.

Here is one way you can do this.
 
Wear a pedometer.

A pedometer is a little device you wear on your hip that tracks the number of steps you take in a day.  Most health professionals recommend accumulating at least 10,000 steps throughout the day.  Many people like to wear pedometers because it is like a game you can play with yourself.  It encourages you to think of ways you can increase your steps to reach 10,000.      

Try it out.  You can get a decent one for about $20 like this one.

Changing the table setting

Eating too large of portion sizes is a common problem for all of us at one time or another.  One fun way to try and combat this is to use smaller plates, bowls, and glasses when eating.  If you put the same amount of food on a large plate and a small plate, you will likely think the amount on the smaller plates looks more satisfying.  Try eating dinner on a salad plate and don't go for seconds.  We often do this at our house.  I also have special ice cream bowls.  They are very cute and small and I really do eat less ice cream because of them. 
Try it for yourself to see if it makes a difference! 

SMART Goals - Part 5

(This is Part 5 of a 5 part post on setting goals.)  Click here for Part 4.
 
When it comes to health, setting goals is very important.  However, it is easy to make goals and then slowly (or even quickly sometimes) watch them fizzle out.  Let's talk about how we can make more effective goals!

SMART

S- Specific
M- Measureable
A- Attainable
R- Realistic
T- Time-Oriented

Time-Oriented:  Last, but not least, it is important that your goals are time-oriented.  This will help you get focused rather than putting things off.  Make sure your deadline isn't too far in the future.  Or if you do have a big goal that will take a while, make smaller goals along the way to help you reach the big one, as I mentioned before.
With my example, my half marathon race was my deadline.  Races are a great way for me to stay committed to my goal.  I figure, if I pay for a race, I want to be prepared and do well.  Therefore, I have to stay on top of everything.  If races aren't your thing try these other ideas.

• simply make weekly or monthly goals, that way you have a strict amount of time that you have to accomplish things
• pick a special day to work toward; birthdays, anniversaries, weddings, etc.  I once had a client who wanted to reach her goal by the time her son came home from serving a mission

Remember, make sure your goals are SMART goals.  Seriously, do it.  I challenge you.  Make 1 SMART goal health related or not.  You can do it!  Feel free to ask me for any advice or suggestions, or to just share what you want to work on and when you succeed.  I would love it.  Good luck!

SMART Goals - Part 4

(This is Part 4 of a 5 part post on setting goals.)  Click here for Part 3.
 
When it comes to health, setting goals is very important.  However, it is easy to make goals and then slowly (or even quickly sometimes) watch them fizzle out.  Let's talk about how we can make more effective goals!

SMART

S- Specific
M- Measureable
A- Attainable
R- Realistic
T- Time-Oriented

Realistic:  You may wonder, "what is the difference between attainable and realistic?"  Realistic goals are ones where you are both willing and able to work toward.  Let me use an example my husband shared that explains it well.  He said, "I could run a marathon if I wanted to, but I don't want to."  Therefore, he might be able to do it, but he is not willing to do it.

Again, in order to be realistic, you must be honest with yourself.  But be sure not to put yourself down, stretch yourself!  You can likely accomplish more than you might think.  Remember, make sure your goals are both attainable and realistic!

SMART Goals - Part 3

(This is Part 3 of a 5 part post on setting goals.)  Click here for part 2
 
When it comes to health, setting goals is very important.  However, it is easy to make goals and then slowly (or even quickly sometimes) watch them fizzle out.  Let's talk about how we can make more effective goals!

SMART

S- Specific
M- Measureable
A- Attainable
R- Realistic
T- Time-Oriented

Attainable:  If you plan your steps wisely, you can likely achieve any goal you set.

My example:  My main goal was to run a half marathon.  However, I had to make several goals to meet that big and lofty goal.  When I started, I was only running about 3 miles at a time.  I had to progress to 4 miles, 5 miles, 6... all the way 14.  (13.1 miles is a marathon, but I wanted to make sure I could do it before I actually ran the race.)

Another example might be if someone wanted to lose 30 pounds.  Losing that amount of weight is not a simple task.  But if you break it down by working on losing 5 pounds at a time, your goal will likely be more attainable.

If your goal is lofty, make sure to break it down into small steps to make it more attainable and SMART!

SMART Goals- part 2

(This is Part 2 of a 5 part post on setting goals.)  Click here for Part 1.
 
When it comes to health, setting goals is very important.  However, it is easy to make goals and then slowly (or even quickly sometimes) watch them fizzle out.  Let's talk about how we can make more effective goals!

SMART

S- Specific
M- Measureable
A- Attainable
R- Realistic
T- Time-Oriented

Measurable:  Establish specific criteria to measure your progress toward your goal.

For my half-marathon example, I kept track of my daily and weekly mileage.  Increasing my mileage each week helped me stay motivated to do my workouts throughout the week.  I knew if I missed a workout, I would be  in trouble when the next week rolled around and the mileage would be more.

Here are some other ways you could measure your health related goals

• have your blood pressure measured weekly
• have your cholesterol levels measured 
• weigh yourself (although be careful with this one and don't do it too often)
• have your body composition analyzed
• keep track of miles, the amount of time exercised, or the amount of resistance used for strength exercises
• track calories
• keep track of the number of fruits and veggies you eat each day
• keep track of fiber grams
• keep track of saturated fat

Just make sure what you measure connects to the purpose of your goal.  Good luck with making your SMART goals!

SMART Goals

(This is Part 1 of a 5 part post on setting goals.)
 
When it comes to health, setting goals is very important.  However, it is easy to make goals and then slowly (or even quickly sometimes) watch them fizzle out.  Let's talk about how we can make more effective goals!  .

SMART

S- Specific
M- Measureable
A- Attainable
R- Realistic
T- Time-Oriented

I'm sure we have all heard this goal-setting method at one point in our life, but I think it's definitely worth remembering because it really does work.  Here is a more in-depth explanation of these components with an example of a goal I have made using this strategy (and it worked!).

Specific:  It is easy to say, "I want to be healthier," or "I want to get in shape."  Although these may be good aspirations, they are too vague.  Try answering the following questions to help you be more specific in your goal setting.  This practice will help you identify what you really want to accomplish.

• who?     Who is involved?
• what?    What is it that you want to accomplish?
• why?     Specific purpose, reasons, and benefits of your goal
• when?   Set a time frame
• where?  Identify a location
• how?     Are there any constraints or requirements

 My example: 

• who?   me
• what?  I want to run a half-marathon.
• why?   I want to run more regularly than I am now so that I can improve my cardiovascular endurance, I just feel out of shape.  I feel better when I have a regular exercise program.  I love races, signing up for one will help me stay motivated and stick to my plan.  I have never run that far before, I would feel very accomplished!  It might give me the confidence to run a whole marathon.  I wouldn't mind losing 3 or 4 pounds.  Training would motivate me to eat healthier.  (Really do some soul searching on this one and be honest with yourself). 
• when?  There is a half-marathon in Moab in March- 5 months from now.
• how?  I need to sign up for the race.  Training may be difficult during the winter months.  

If there is something you want to work on, try this exercise to help you set a goal.  Use it for any aspect in your life, not just health!  Stay tuned for the next four parts of this post!

wellness

I've decided to incorporate something new into my blog.  The best way I can think to summarize it is with the word, "wellness."  For the past six years I have been going to school studying exercise science; including a BS in Fitness and Wellness Management, a minor in Nutritional Science, and masters degree in Health Promotion.  I have also spent the last four years working at my university's wellness program.  There I counseled faculty members, students, and people from the community to make goals and improve their lifestyle.  Now that I am done with school, I miss sharing my knowledge, so I thought utilizing my blog would be a good way to continue.
I have a few words and phrases that best describe my philosophy about health; "prevention," "quality of life," "every bit counts," "do what you enjoy," and "add rather than restrict."  Perhaps these phrases are self explanatory, but in these wellness posts I will try to give tips to further explain my philosophy.  I'm not about quick fixes.  Just like everything worthwhile in life, I feel that acquiring health is a lifelong process.  I know not all of my tips will work for you, but hopefully you can benefit from at least one.  Look forward for tips on aerobic exercise, strength training, nutrition, stress management, among other things.