Wellness Without Pity By Healthy Heather

The Day the Garrrrmin Died

2012-02-23T08:21:00.004-08:00

My Garmin didn't actually die, just the battery.

Anyway, this is a story about a series of revelations I've had recently that have convinced me that I am actually doing a pretty decent job of becoming a pretty decent runner.

Fitness shocked the heck out of me this week!

First, the story of sneaky fitness. On Monday, the baby and I decided we needed a change of scenery so we ran a different route. We usually stay in the neighborhood but we went out on a busier road (yes, dad, we stayed on the sidewalk) for a quick out-and-back five miles. Woah. Yeah, I decided pretty quick that the old scenery was juuuust fine. Between the cars zipping past us, the cross walks jiggling the stroller and waking up the baby, and navigating all of the pinecones and branches from a recent storm, it was seriously the most stressful run I've had in a long time. I could not wait to get home. But, as I glanced at my Garmin to get a look at our pace, I realized that I had just a mile and a half to go and was ahead of schedule. That's right, even with all of this junk in our way I was somehow running faster! It was enough motivation for me to pick up the pace, run through a couple of walk intervals, and take about 20 seconds off our time. Hey, 20 seconds is a big deal when you're pushing a stroller uphill into the wind!

I felt pretty badass.

Then, on Tuesday we went out (on our regular route thankyouverymuch) and did our same old boring run. Except we were freaky fast again, taking a whole 2 minutes off of our total running time. My goal has been to slowly shave time off to gradually get to a comfortable and sustainable 9 minute mile and finish a half marathon in less than two hours. Baby steps.

Wednesday was an elliptical day because we had the baby's 4-month checkup. I know, already?!? He's doing great by the way. Twelve pounds, twelve ounces of awesome!

Then today, I strapped the Garmin to the handle of the car seat (all the better to see it, my dears), and it told me the sad news: battery low. Crap, I thought. How will I know when to run and when to walk? How will I know how fast I am going? How will I know if we beat our time?

I felt pretty bummed out.

I decided I'd just have to wing it. I set the timer on my phone so I would at least know if we beat our best time, and then decided to just run it and see what happened.

I did pretty great! It was nice to run without watching the clock and I surprised myself with how far I could go without needing to walk. Then, I started to wonder why I was so surprised. I run six days a week, have completed three half marathons and have a fourth next weekend, and I've been doing this for years. Why am I still doubting myself as a runner? I don't know.

But, this week was a "hey doofus" bonk on the head that I've probably crossed the threshold to become a well-conditioned runner. It feels good to be here and know that my body is still transforming.

My Garmin is charging now so I will have it again on Saturday for my long run. I'm excited to see what's in store for me as a runner. Whatever that may be, getting out there and getting healthy every day is what has gotten me there. Get out there and get healthy today...you might surprise yourself too!

Your Brain on Goals: Sticker Shock!

2012-02-19T06:05:00.000-08:00

I'm not afraid to admit that I've never really gotten past the most basic form of positive reinforcement: the smiley face sticker. It's the best "atta girl," pat on the head, teacher's pet reward that I can give myself every day. A simple little thing, but sometimes those little things make a big difference, you know?

If you're familiar with my Four Champions of Change (data, consistency, accountability, and intention), then you know all about the power of calendar stickers! In fact, giving yourself a smiley face (or a gold star, a butterfly, a ladybug, or SpongeBob, whatever makes you smile) for each day you hit your mark, you're taking care of TWO Champions: data and accountability. You're collecting data about your daily behaviors towards better health and being accountable to yourself every day.

Sticker criteria is easy: I can earn two stickers a day. One is for hitting my nutrition goal and one is for getting in my workout. I don't have to be perfect to get a sticker, just make progress. Most of the time a sticker means I hit the bullseye because I like to aim for 100%. But, sometimes a sticker means I did as well as I could given the circumstances. In the middle of a party weekend I might eat over my calories or stray from my plan a little, but I will give myself a half sticker if it could have been worse. :)

January was a sticker-happy month!
I use my Healthiest Year Ever calendar to track my progress
(and have my 25 Foods to Eat Every Week below it)

I took a look at my calendar this week and smiled at my sticker shock: my wellness goals are going pretty darn well. January was chock full of stickers. February has stickers almost every day, too! It's so much fun to see my progress build over time and see a visual reminder of the good things I have done for myself. Seeing that reminder not only makes me proud, it motivates me to keep that little parade of stickers going.

If you're looking for a cheap, easy, and rewarding way to track your wellness progress, get yourself a pack of stickers, a Healthiest Year Ever calendar, and go to town with the positive reinforcement. Seriously, you'll be much less likely to skip a workout or eat something crummy when all those stickers are smiling at you.

Get out there and get healthy today. And, earn yourself a sticker!

Miles of Smiles

2012-02-14T09:46:00.000-08:00

This has circulated the web for a while but it still makes me smile because it is so true. I honestly cringe when I see pictures of myself running. Either I am grimacing, my skin has been captured in an unfortunately timed jiggle, or I just look like a big ole dork. I'd much rather remember how I felt when I was running, not what I looked like!

Kind of like dancing. :)

Get out there and get healthy today, no matter what you look like!

Gluten-free Pizza-Quesadilla-Calzone-Thingy

2012-02-09T09:01:00.000-08:00

I've decided to start experimenting with a gluten-free lifestyle. Cause I need more stuff to obsess over, right?

I already don't eat much wheat, but I've read up on it recently (okay, the free sample of Wheat Belly that I downloaded on my Kindle) and while I am not completely convinced that wheat is inherently evil, I am curious enough to tinker around see whether eliminating it helps me get rid of my little pregnancy souvenir. I'm talking here about the poochy tummy, not the baby. I'm keeping the baby, so hands off!

There are really only three instances of wheat in my life: my morning toast, my Wednesday night homemade pizza, and my Friday night Papa John's pizza. Pizza is kind of a big deal to me. I know it's not good to put food on a pedestal but I would totally marry pizza if I could. But I digress.

The morning toast was an easy enough substitute. One loaf of Udi's Whole Grain bread instead of whole wheat did the trick and it is dang good! Udi's also makes a pizza crust but my grocery store didn't carry it so I decided to try making a pizza calzone with a gluten-free wrap instead. It was really really good and I will definitely keep this substitution! Check out how I did it:

I used Food for Life's Brown Rice Tortilla. I defrosted it in the microwave and put it on my pizza pan. It stiffens up fast so you have to move quickly to fill it up and fold it over without breaking it.

I put a little tomato sauce, some spinach (of course), black olives, onion, banana peppers, and green pepper on half of it, and sprinkled one ounce of mozzarella cheese on top. A little italian seasoning and garlic, and then I folded it over. It wanted to pop back open so I used the side of the other pizza crust I was also baking for my husband and son (who for some reason do not want to take part in my food experiments) to keep it closed.

Popped it in the oven at 450 for 10 minutes. The wrap is not pliable at all, so the end result was more of a quesadilla than a calzone since it was kind of crunchy and flaky. No matter to me! It was really good and I totally wanted more when it was all gone. Good thing I also made a big salad!

I wanted more! You can make it bigger by
using two tortillas on top of each other with
filling between, or just use one and
not fold it over.

Now, I know the purpose of a gluten-free diet is not to just replace glutenous products with other grains. But, since I don't have any medical reason to go gluten-free and am just recreational in my pursuits, I feel pretty happy with my changes.

And yes, that means I am keeping the Papa John's! That probably makes me a hypocrite but you can go ahead and judge me. I've made my peace with it.

Get out there and get healthy today!

Five Half Marathon Lessons

2012-02-07T07:36:00.000-08:00

Not my fastest, not my slowest,
but I ran the whole way!

Top Five Things I Realized During the Tallahassee Half Marathon on Sunday:

1. This race is a lot more fun when I am running (and talking) with my friend Edie. I missed you, girl! You have to run with me next year!

2. It takes a few extra safety pins, but it is possible to cover your muffin top with your race number. However, stuffing your fuel belt with chap stick and a granola bar and then wearing it under your shirt like I did totally negates the slimming effect.

3. Apparently, based on the number of people who referred to me as, "man," I look like a boy from the back.

4. Fatigue makes a difference! The baby got up twice in the night before the race, and I felt it in every step. I think I was rounding mile 1 when I started having to talk myself through the race. I thought my body had adapted to less sleep but I guess that only counts for folding laundry and running errands, not running 13 miles. :)

5. Even when I run slow, even when I run badly, even when I am exhausted and bored and lonely, and even when I am mistaken for a boy, crossing the finish line on a race of that distance always makes me feel really proud. I've come a long way as a runner and an athlete and I feel very thankful to be able to run 13.1 like it ain't no thang.

One month to go before the Mardi Gras Half Marathon! My finishing time on Sunday was 2:15:54 (my watch, not theirs), so hopefully I can shave a little off of that and finish a little faster in March. 2:05 would look very nice!

I'll get started on that tomorrow. Today, the way I am getting out there and getting healthy is by taking a nap!

What I Eat (Cause Everyone Wants to Know)

2012-02-01T17:56:00.000-08:00

I get asked all the time what I eat, and I always wonder if the answer is disappointing to people because honestly, I don't eat anything secret or fancy or special.

There is no magic to this at all. It's just a collection of food that results in enough calories to create a moderate deficit and provide the macronutrient breakdown that I want (roughly 30% fat, 30% protein, and 40% carbs). The only thing that really changes from day to day is what I have for dinner, simply because making food in bulk and portioning it out for myself on Sunday saves time and thinking later in the week. My days are busy, and I don't have time to stand around making food! The only special thing I do is weigh my portions on my digital kitchen scale. It keeps me honest.

So, here it is: my daily plate. Nothing fancy, just nice clean fuel for a busy lady! Oh and btw I am not a food photographer so you won't see any of this on Pinterest.

Breakfast: 2 egg whites and 1 egg mixed up and baked with 10 grams of feta cheese, a handful of spinach, some tomato and some red onion. I make five of these on Sunday, pop them in the oven, and have one each morning on whole wheat toast. I also have a cup of coffee with reduced fat milk.

Snack: 150 grams of Cabot Lowfat Greek Yogurt with 100 grams of frozen blueberries and 10 grams of slivered almonds.

Lunch: During the winter I have 1.5 cups of turkey chili, which I make on Sunday from 1 pound of turkey; 1 can each of organic black beans, kidney beans, and tomatoes (all undrained); a bunch of chopped cilantro, a chopped red onion, and about a cup of frozen corn. Add chili pepper and lime juice, let it simmer, and portion out into 5 containers for a grab-and-go lunch. I have this with one sliced apple and 10 grams of all-natural peanut butter. When the weather warms up I will go back to my Change Your Life Salad: spinach, strawberries, baked turkey, and feta cheese.

Snack: An orange, four or five strawberries, 10 whole natural almonds, and 2 ounces of Boar's Head Ovengold Turkey or sliced turkey if I baked one over the weekend.

My version of a turkey burger. :)

Dinner: This is where it gets more complicated. The base of my dinner is a big salad: spinach, tomato, cucumber, red onion, banana peppers, black olives, and green pepper. Then I add the protein du jour: Mondays that's a 4 ounce turkey burger, Tuesdays and Thursdays that's a 6 ounce chicken breast. On Wednesday I make homemade pizza (50-75 grams of Biboli Whole Wheat crust, crushed tomato, spinach, onion, with 1 ounce of mozzarella). I add 7 grams of Brianna's Poppyseed Dressing to my salad if I feel like I want it. On Fridays we order Papa John's for dinner and I have 300 grams (roughly 2 slices) if I am not running the next day and 400 grams if I am. :)

Dessert: If I'm still hungry after the kids are in bed and I haven't collapsed yet, an orange is the perfect dessert!

Weekends: I stick to this plan for the most part, but usually deviate at some point depending on what we're up to around town. Saturday nights we usually grill so I'll have a small filet mignon and occasionally a glass of wine, and on Sundays we usually have breakfast for dinner: scrambled eggs (half whites), 2 pieces of Applegate Farms (clean) bacon, and a whole wheat waffle with a drizzle of honey.

No I don't have a splurge meal! Since I have detoxed from sugar I don't get those cravings anymore. But that's not to say I eat a perfectly balanced diet every day. Sometimes I use too much salad dressing and sometimes I want a big cheeseburger and a Guinness and sometimes I have one. Sometimes on Saturdays I drink too much wine and subsequently eat too much cheese and crackers. But not often enough to matter.

And yes there are days when I screw it up! Usually when my family is in town and I'm putting out trays of snacky stuff that I don't usually eat, or when I'm on vacation and decide to chuck it all for a few days and eat whatever looks good at the time. It doesn't take much of that before I am craving a return to the routine! I truly do love eating healthy food above all.

95% of the time, this is my diet. I love it! It works well for me and I feel very nourished and content. I eat every three hours or so and stay satisfied all day long. Keeping to a routine like this and keeping my calories clean and balanced makes it very easy for me to get out there and (you know what comes next) get healthy!

Why I Ran the 9th Mile Second

2012-01-30T06:11:00.000-08:00

Sometimes, even for a regular runner, there is that workout that looms ahead, being all intimidating and ominous and messing with your head. For me, it was the nine miles I needed to run last weekend in preparation for the Mardi Gras Half Marathon. I've been adding one mile a week for the past month or so, which when you break it down is not that big of a deal. It's, like, two and a half songs. A measly 10 tenths of a mile. About 15 furtive glances at my Garmin, and roughly an extra ten minutes of running. Big whoop. When I look at it in those kinds of terms, it's a lot easier to face. But sometimes I still get nervous and wonder, can I really do that?

The 9-miler was making me nervous. I don't know why, because I had not had any bad runs and in fact had been having some really great workouts. I knew I wanted to stick to an 8-mile route that I had recently had good luck with, and just tack on an extra mile. And that's when I thought of a nifty little way to make my nine miles feel more like 8: I ran the 9th mile second.

What?

I looked at it this way: adding another mile on to an already taxing 8-mile run just seems mean to me. I'd just be thinking about it the whole time anyway, psyching myself out over nothing. Putting it in the middle works better, but about 1.5 miles into my run, there is a good spot to make a quick detour, go out and back for a mile, and get back on the route. I decided to make that my 9th mile. By getting it over with at the beginning of my run, I was quickly back in 8-mile territory, which I was completely comfortable with.

I know, it's a little nutty and delusional. But it worked! I ran the 9th mile second, and the rest of the run was a piece of cake!

It reminded me that most of fitness is mental. Yes, our bodies get stronger and more conditioned and physical changes occur, but the process that gets us to that point is 100% mental. By running that 9th mile while I was still fresh, and convincing myself that it was over and out of the way and I was just on a regular run after that, it freed me from feeling pressured to do anything other than keep putting one foot in front of the next.

If you have mental hurdles to get over, get creative in the ways you approach them. Do what you can to turn them into bite-sized pieces (one song, six mailboxes to pass, 100 steps, etc.) to make them easier to manage. Or, rearrange your thinking so you do the hard part first and the rest is easy! It worked for me and now 10 miles is something I am looking forward to.

Play some mind games today: get out there and get healthy!

Pollen: The Anti-Heather

2012-01-26T06:00:00.000-08:00

Dear Pollen: I hate you.

The pollen is here. My car is blanketed in a yellow film of anti-Heather, my head feels like it is being squeezed in a vice, my throat is scratchy, and my ears itch.

Why do trees hate me so much?

It started creeping in on Saturday, and by today I am waving the white flag. This morning, during my workout with Roger, I actually stopped, put down my weights, and sat down. After a few minutes of watching Roger exercise all by himself, I went back to bed.

I broke the news gently to the baby that we would not be running today. He was cool with it, but I felt sucky. I have a half marathon in a week and was hoping for five miles today, six tomorrow, and 10 on Saturday before I take a week to taper off. I've got my fingers crossed that if I rest today, I can still salvage at least one of those runs!

A good friend of mine recently recovered from a killer sinus infection and woefully lamented that she should have, "done what she needed to do when she needed to do it." Meaning, rest when she started feeling sick, not when she was forced to because her body shut down. As a repeat offender of wearing myself down to nothing and then taking three times longer than necessary to recover, I readily agreed. But now that I have to follow that advice myself, it feels like crap!

So, I had a heart to heart with myself this morning. I've been on such a great weight loss and training trend for the past few weeks and slowing down now is the exact opposite of what I want to do. But if the worst thing that happens this week is that I maintain, big whoop. I'll be stronger, faster, and (duh) healthier if I take a knee now and chill. Sucking it up had commenced.

Could it be that I am evolving???

I hope you get out there and get healthy today. And make a mean face at a tree for me!

The Alternative to Exercise

2012-01-23T07:05:00.000-08:00

As perfectly acceptable for calorie burning as it is to spend an hour on the elliptical machine, it sure is unfulfilling. But, on days when it is 32 degrees outside and I can't bring myself to bundle up my baby and make him sit in a stroller for an hour so I can go running, that's what I am left with. It's cool, because the exercise must happen. The alternative (having two pairs of pants that fit) is unacceptable to me.

I much prefer intense workouts when I can sweat buckets and defy physics and really feel myself work and grow stronger. But, for now I workout at home, and that's okay. The exercise must happen. The alternative (the heart disease, high cholesterol, and increased stress that will find me if I don't) is unacceptable to me.

I don't have one of those naturally lean, muscular bodies that most fitness pros sport. Mine is much more...baroque.

What my body would look like if left to its own devices.
Except I would not be a man.

So, I have to count every calorie and then sweat them out in order to control my very stubborn will-not-be-contained waistline. So I do it, every single day, because the exercise must happen. The alternative (not being able to breathe when I bend over to tie my shoelaces) is unacceptable to me.

Which brings me to the issue of the day: finding time to exercise. Last week I made the point that I simply make the time, but I realize that's sometimes easier said than done.

I mean, I have stuff to do! Waiting around for the baby to take a nap so I can get on the elliptical means that I don't spend that time writing, working, or doing other productive things. But the exercise must happen. The alternative, as you know, is unacceptable to me.

So I don't do other things so I can exercise. I do my strength training and yoga before anyone else wakes up. I have the flexibility to go running in the morning now because I work from home, but when I worked in an office I did it at lunch. I go to bed early so I can accommodate a morning workout, and when I exercised at lunch I did my errands and visited with friends at other times. It was inconvenient sometimes, but I did it anyway. I made the time.

So, yeah, getting on the elliptical machine for an hour is not how I want to spend my time. I'd rather sit at my desk and look at pretty things on Pinterest. But the alternative, a life living in the body I used to inhabit, which was rife with fatigue, stress, and frustration, not to mention three sizes larger, is simply

unacceptable

me.

That is why I make the time.

Get out there and get healthy! You can make the time. The alternative is just unacceptable!

Newsflash: Paula Deen is Not Healthy

2012-01-19T06:17:00.000-08:00

I knew something was up when I saw Paula Deen on the Today Show teaching us how to cook healthy.

Now the news that Paula Deen has Type-2 diabetes has hit the press, conveniently at the same time that she launches a new batch of lightened-up recipes and an advertising campaign for the diabetes medication Novo Nordisk. I'm always skeptical when someone makes a sudden about-face in philosophy, in this case going from "you know I love my butter, y'all," to explaining the basics of nutrition, portion control, and healthy cooking. It didn't take long to figure out that either a) her sons sat her down for a heart-to-heart that convinced her she was part of the nation's obesity problem, or b) she had landed a new endorsement deal. Turns out it was the second one.

Paula Deen is being blasted for not revealing her medical condition to the public, but why should she? It's a personal issue and she doesn't owe us an update on her health status. As a fan of Southern cooking, I'm glad to see her embrace a healthier lifestyle and shift to a message of moderation and portion control. There is no way I would step foot in her restaurant because as an ambassador of health, I can't personally condone a lifestyle of food excess and worship. But if her recipes truly do reflect a lighter interpretation of the decadent meals that have made her famous, then I hope it is a true shift in priorities and not just one for self-promotion.

Southern cooking is often assumed to be unhealthy, probably because we immediately envision ourselves tucking a napkin under our chins to dig into a meal piled high with buttered biscuits, cheese grits, fried chicken, sausage, and of course, decadent desserts. But it doesn't have to be. I'm a Southerner, and I cook healthy every day. Just check out these healthified Mardi Gras recipes for proof! Almost every single meal that anyone could want can be "healthified." Almost. I still cannot get my mom's buckeye cookies, peanut butter balls rolled in powdered sugar and dipped in chocolate, under 100 calories each!

Are Paula Deen's new ways going to stick or will her recipes slide backwards in the name of "moderation?" Time will tell. In the meantime, I hope her medical condition raises awareness of the dangers of high-fat eating and helps a few people wake up and stop eating like they're at the state fair every day.

Don't get diabetes. Stop eating fair food and get out there and get healthy!

Another Two Bite the Dust

2012-01-17T10:16:00.000-08:00

I'm celebrating another two pounds of baby weight gone! Unfortunately, though, they don't seem to be two pounds from the area of my body where the baby actually was, but whatever. Technicality. I'm happy just to see the 130s in my very near future!

My baby-belly-blaster plan is simple:

Monday/Wednesday/Friday: run 5 miles and do one of the two strength and conditioning workouts I've pieced together. Each workout has three Exercise TV workouts: one is upper body focused, one is lower body focused, and the third is a total body workout. Cumulatively, it's 30-40 minutes of weights and plyometrics in my living room before anyone else wakes up (hopefully).

Tuesday/Thursday: run 5 miles and do a yoga/stretching/core workout DVD that I love. It's by Karen Voight, who is pretty old school but I love her. It's a good workout and I can get it done in 45 minutes. I feel amazing afterwards! There are two workouts, and I'll usually alternate them.

This is the one I do; it's great!

Saturday: long run, preferably 7 or 8 miles, which is long for me, to prepare for the Mardi Gras Half Marathon.

Sunday: rest. Usually. :) I'm getting much better at this!

The best part of this plan is that it is sustainable, and sustainability is one of the fundamentals of a successful exercise program. The best exercise for you is the one you will do every day, consistently, and completely. By varying my workouts I don't get bored, by cross-training I reduce injury from muscle over-use, and by reminding myself how much better I feel after a workout, I get out there and get it done!

People ask me all the time how I find time for so much exercise. My answer is simple: I make it. It's a priority. The time is there, it is always there, and it is waiting for you to show up. Make the time today to get out there and get healthy!

Pepped-up Peanut Butter

2012-01-11T13:05:00.000-08:00

"Heather, you know, your peanut butter is pretty tasteless."

"That's because you're used to Skippy, mom. This is real peanut butter, remember, like the kind you used to buy when I was a kid?"

"Well it doesn't taste very good."

When my mom stayed with me for two weeks after my baby was born, we stopped being polite and started getting real about peanut butter. I buy freshly ground peanuts with nothing added, which can be different from the jar of creamy peanut butter with added salt and sugar that you might buy at the store. I personally don't think it is tasteless, I think it tastes great, but my mom didn't agree. It occurred to me that if you want to transition to a cleaner diet but your tastebuds (or those of your kids) are used to the sweeter flavors of commercial peanut butters, making the switch could result in a revolt. My solution? Cinnamon!

I opened my cupboard one day and saw my trusty cinnamon, which I love because it reduces blood sugar and tastes so yummy. I sprinkle it on apples and peaches all the time. On a whim, I sprinkled it in my natural peanut butter to yummy results.

I added some ground cloves as well, and stirred it all up. It is so good and I doubt anyone would call my peanut butter tasteless anymore.

Cinnamon doesn't just pep up my peanut butter. It lowers blood sugar, lowers cholesterol, reduces inflammation, and more. Check out these health benefits of cinnamon and sprinkle some in your life today!

Brain Food: What weight loss programs can teach us

2012-01-09T13:29:00.000-08:00

Weight loss commercials abound this month: they're all trying to get us on the hook for a slimmer waistline by summer all while eating brownies and cheeseburgers. But look closely! Even the commercials have fine print, gently reminding us that the results of the celebrity spokesperson are not typical, and that success is contingent on a reduced calorie diet and exercise. Save your money and learn what these programs are really teaching us:

1. Weight Watchers: Keep a food journal. Weight Watchers is great at teaching accountability, practicality, and the importance of writing it all down. Tracking your points is the same as tracking your food, and research has shown that those of us who record our calorie intake - even to a crazy-insane-detailed level like me - have greater success than those who do not. So, spend money on Weight Watchers if it helps and you enjoy it, or just find a free online tool like www.fitday.com and track it yourself.

2. NutriSystem: Portion control. NutriSystem takes the guesswork out of preparing meals by making it for you, but take a close look at the plates in those commercials. They're teeny tiny. That food is way small. What NutriSystem is teaching us is to manage our portions, which you can do at home with a food scale and some honest accountability with yourself. Then, of course, log it all. There you go: Weight Watchers and NutriSystem for free!

3. Food delivery programs: Be prepared. Success favors the prepared mind, and that means having a healthy snack at the ready when you are ready for it. We've all been that ravenous beast foraging for anything remotely edible in a fit of hunger because we either waited too long to eat or just didn't plan ahead. What happens? We eat the first and easiest thing we can find, which is usually something in a wrapper and pressed into a bar, held together with sugar, eaten in about 15 seconds flat and leaving us wanting more more more. Frozen meals claim to make it easier to eat healthy, if you define healthy as eating up a preservative-laden and tasteless bowl of mush. Preparation does take time, but it's worth it. Get yourself some oranges and almonds and make yourself some 100 calorie packs already!

It's a great time to get out there and get healthy, and I would much rather see you spend your hard-earned cash on a great new pair of jeans than on a company to tell you something you already know: log your food, watch your portions, and prepare meals and snacks before you need them. It's just as easy as the commercials promise.

Promise. :)

Living Room Workouts With Roger

2012-01-04T13:13:00.000-08:00

I used to workout at the gym, in bright lights with loud music and people talking and laughing (okay, maybe not laughing) around me, and with access to almost any machine, tool, or doohickey that I wanted to use to fashion the best 60 minutes of exercise that I could. With a baby in the house and my early morning hours house-bound, those days are over. Instead, I'm in my living room with Comcast On Demand, working out in the mid-dark with the volume on practically silent, with whatever pitiful dumbbells I've managed to cram into my coffee table/ottoman/toy storage container.

Weights, blocks, and Risk. It's how we roll.

I get through my 30 or 45 minutes, depending on whether the baby wakes up, and then make my coffee, standing sweaty in my kitchen, panting and drinking water. They're not the intense training sessions I used to enjoy, but we'll get to those again soon. For now, this is a pretty good deal.

Comcast On Demand has a whole slew of workouts, which you probably already knew but I am just now finding out about. My favorites are the 10-minute ones by Roger Dickerman.

They're challenging and creative, and I usually supplement them with some of my own work. He makes me do burpees, which I hate but do anyway, and by the end of three or so of his little workouts, I feel like I've done a body good. Then I move on to some Pilates and if I'm lucky, a cup of coffee before everyone wakes up and starts bossing me around.

Someday I'll get back to the gym but for now, this is working great! I've lost two more pounds and when I tried on my shorts this morning it was nice to see a light at the end of the post-baby weight loss tunnel. Just about 10 pounds of baby flab to burn off and I'm ready for the beach! Well, maybe the park and a kid's birthday party.

Exercise is flexible like that - find 10 minutes here and there (about six batches of 10 minutes, that is) and you really can improve your fitness. Or, cram them all together like I do and take your chances when you can! Either way, Comcast's On Demand workouts are a great way to get out there and get healthy.

2011: I'm Pooped

2011-12-31T11:03:00.000-08:00

What a year! Wow, what a year. 365 days ago I was packing my metaphorical suitcase and dreaming of 2011, my best year ever. It's so nice to reflect back and realize that every single thing I wanted to accomplish in 2011 got done: I ran another half marathon, earned my Wellness Coach and PT certifications, quit my job, started my coaching business, had a baby, published my wellness calendar, and got full-hog back into running and strength training after giving birth. My business is chugging, my children are healthy and happy, and my husband gets cuter by the day. If I didn't know any better, I would hate me.

And now 2012 is sitting patiently waiting for me to state my intentions. Well, it will have to get comfortable because my big goal for 2012 is to slow down. 2011 was a roller coaster and frankly, I'm worn out. 2011 was the year of achievement, and 2012 will be the year of being choosy. Here are my goals:

1. Return to my 2009 level of fitness (which was before I started trying to get pregnant, had a miscarriage, and subsequently got pregnant, all of which put my fitness on the back burner).

2. Be a mommy first, business maven second. My sweet little man will only be a baby for a short while longer, and this year belongs to my boys.

3. Get a new rug for the play room in my house. The one I have now is old and yucky and I hate it.

There you have it! 2012, I hope you are ready for me because I am ready for...zzzzzzzzz

Healthy Stocking Stuffers (and what I want Santa to bring me)

2011-12-17T12:52:00.000-08:00

$29.95 at www.Signals.com

I drink about a gallon of water a day, and I love to add lemon, cucumber, mint, and ginger to it. You might know that recipe as Sassy Water from the Flat-Abs Diet. It really does wonders for bloating and water weight, plus it tastes really good! But, I get sick of steeping everything in cheesecloth so I only make it about once a week.

Then this week, I stumbled across this awesome fruit-infusion pitcher! I rarely buy anything for myself but I might have to cave on this little dandy. So, you know, if you haven't bought anything for me yet.... :)

Which brings me to the ultimate of last-minute shopping tasks: stocking stuffers, AKA stuff you get in the checkout lane because it's only a dollar and who doesn't love Santa-shaped Pez dispensers? Unless you're like my dad, who just saves up all of the post-it notes, lint removers, teeny tiny flashlights, and coin holders he picks up at random trade shows throughout the year, you might want to check out these healthy stocking stuffer ideas (and dad, if you're reading this, I do need some post-its).

Lemons. Yes I got fruit in my stocking as a kid and yes I thought it was lame. But now I know the incredible healing power of fruit so I would actually be excited about this. And hey, they're great for the fruit infusion pitcher!

Pedometer. If someone on your list is resolving to be more active in 2012, this just might shame them into actually doing it. I have this one from Omron and it's pretty cool (translation: easy for tech dummies like me to figure out).

Groove by Water.org

Water Bottle. I love a good water bottle and have the kitchen cabinet to prove it. There are all sorts of fancy water bottles out there that measure how much you've consumed, claim to be green, or have brand names slapped on them, and that's cool too. This one helps you feel good about yourself when you buy it, but mostly, it just needs to hold water and be nearby.

Daily Inspiration to stay healthy. And, what do you know, I just happened to have finished the Healthiest Year Ever 2012 Wall Calendar. How convenient!

That's it. I mean, seriously, how much can you cram in a stocking anyway? I hope you're having a wonderful holiday and keeping it healthy. If you need help, check out my Healthy Holiday Headquarters for tips and tricks. And as always, get out there and get healthy!

Let me tell you 'bout my bessst friend...

2011-12-15T07:23:00.000-08:00

This is my water bottle. Or, during the holidays, my best friend. It goes everywhere with me. It's quite banged up, scratched, dented, and generally covered in battle scars because, well, we've been through a lot together. Pancake breakfasts, cookie exchanges, office parties, bar-b-ques, and yep even a few cocktail parties (I'm not afraid to be tacky in the name of health). We're so close and such good pals that I've come to rely on it through thick and thin to keep me from getting too thick and help me get (and stay) thin.

Would you like some hot chocolate with whipped cream and a shot of irish? Water to the rescue!

A plate full of cookies? No, I can't eat and hold a plate AND my water bottle at the same time!

Just a few bites of these delicious {insert food here} that so-and-so only makes for Christmas so you better eat a whole bunch right now? Nah, maybe next year. I've got my water.

Okay I know water isn't much of a match for hot chocolate and cookies, but I can guarantee that getting the car afterwards feeling fresh, healthy, vibrant, and filled with the goodwill of time spent with friends (and not stuffing your face) is. Nothing tastes as good as being healthy feels. Nothing. I promise you 150%.

As a recovering candyholic, this is a rough time of year for me. Sometimes those #$*%ing little Hershey kisses still call to me, paying me compliments and making all sorts of promises I know they won't keep. But I've been fit and I've been fat. Fit is better, and if something as simple as keeping my water bottle nearby helps me remember that, then hand me a roll of velcro and strap that sucker to my hand!

When you encounter holiday parties over the next couple weeks, tote along a friend. A visual (and physical) reminder can go a long way towards making sure that you remember how you want to feel in January.

Now get out there and get healthy!

The Tomato Condo

2011-12-12T02:46:00.001-08:00

Yesterday I was doing my food prep for the week (baking a turkey breast, peeling and chopping fruit, making my little egg white scrambles, etc.) and I had a clever little idea. My egg carton was just sitting there, sad and lonely since I had just used all of the eggs in my scrambles, and as I washed my tomatoes (I love plum tomatoes and eat one just about every day in a salad) I plunked them down in the little egg spots. And I thought, "well isn't that the cutest little tomato condo you ever did see."

I'm pretty proud. :) Get out there and get healthy today! Hope you have a wonderful Monday!

I'm One Mean Mom (Childhood Obesity and How to Deal)

2011-12-07T10:45:00.001-08:00

You may have seen this story recently about a 5 year old child who was taken away from her parents due to her weight. It broke my heart; while this story originates from the UK, childhood obesity is a huge problem here in the states as well. Kids tip the scales more than ever before, and there are several factors that receive the blame: too much screen time, a busy drive-through lifestyle, and parents who are overcome with guilt and overcompensate by using food as rewards. It's scary and sad and it's not an easy problem to solve.

But should children be taken away from their parents because they are overweight? Often, parents of overweight children are overweight themselves, so in my non-clinical opinion, it seems that the problem is likely lack of awareness, knowledge, or access to resources that would help them live a healthier life. In my Pollyanna perspective, I'd like to think that if these parents knew how to be a healthier example and set boundaries with their kids regarding food and activity, the problem would go away.

What are the solutions? Well, the first step is determining whether your child has a weight problem and what to do if he does. You can read about that here. I believe the next step is modeling and rewarding healthy behaviors.

Of course, this comes from a mom who is currently battling a child who has wanted to eat candy 24/7 since Halloween. I'm having to remind myself several times a day that I am the grown-up and I set the boundaries of what we eat. It's a slippery slope, and a crowded one. Telling my child no makes me feel bad and mean, but letting him eat candy also feels bad and mean. What's a mom to do?

Here's what I'm doing: I'm embracing my bad and mean side. We're getting outside and walking more, I'm gritting my teeth and standing my ground when he looks at me with those puppy dog eyes, and I'm pulling in the reins. Sweets and desserts have their place, but not every day and not candy!

And when that all fails, there's always time out. For me. :)

Get out there and get healthy. And hey, bring the kids while you're at it!

The Healthiest Year Ever 2012 Calendar is HERE!

2011-12-05T10:21:00.001-08:00

I am so excited! My very first Healthiest Year Ever 2012 Wall Calendar is here and ready to be stuffed into a stocking near you. I would roll it up before stuffing it in though, since, you know, it's a calendar.

BUY IT!

This was so much fun to make and I owe a huge debt of gratitude to my ever patient husband, who had no idea that he was sacrificing every evening since the birth of our son six weeks ago to making it a reality. He is so awesome.

YOU CAN BUY IT HERE!

This calendar is not like other fitness calendars. You'll find plenty of success stories from people who reached awesome goals, but you'll also find the journeys of people who are still on the way. Fitness is a journey, not a destination. I wanted to create something that reflects the many pit-stops on the way to that one "OMG look what I did" goal. I hope you find it to be as inspirational as I do.

THIS IS WHERE YOU CAN BUY IT AND TELL YOUR FRIENDS.

Uber thanks go to the lovely ladies who made it possible. Thank you to Erika, Charlotte, Edie, Paula, Tera, Tiffany, and Tracie-Ann. You are all amazing and I so appreciate you sharing your story with me.

But what are we waiting for? GO BUY IT!

Product Review: Arbonne Nutritional Supplements

2011-12-02T06:27:00.001-08:00

A while back I received a beautiful package in the mail from an equally beautiful Arbonne Independent Consultant, asking me for my opinion on the products Arbonne now offers as nutritional supplements. She also stuffed the box with oodles of skin care products, which were soooo nice to use. Thank you, Cara! I really did feel beautiful and pampered by finally taking better care of my skin than just plain old soap, water, and cocoa butter. My face felt and showed the difference!

Once I was all lathered up in eye cream and conditioners, the real task at hand was to take a look at the supplements, do some research, and determine whether I felt like they were a good investment. Arbonne products are all-natural, made with organic ingredients, are 100% vegan, gluten free, and are created to meet U.S. Pharmacopoeia (USP) standards. This is important because it shows that the company is proactive in its effort to create a safe product. Since supplements are not regulated by the FDA, the U.S. Pharmacopoeia provides a level of standardization for supplements and should be on the label of any supplement you buy.

The Chocolate Protein Shake, Immunity Booster, Energy Fizz Tabs, Daily Power Pack for Women, Digestion Plus, Herbal Detox Tea, and Protein Powder were mine to sample. However, because the labels specified that pregnant or nursing women should not take them, I didn't sample the protein powder or shake. The lists of ingredients on the labels were long, but didn't show anything alarming. After some research and learning that Arbonne has discontinued the use of parabens, a potentially harmful preservative, I feel confident that Arbonne products are safe to use.

The Immunity Booster and Energy Fizz Tabs were super yummy! They do contain caffeine naturally occurring in Green Tea, so be sure that you're ready for that before you drink it. The ingredients are all natural and include the juices of fruits and berries that are high in antioxidants.

The Digestion Plus powder is mixed into water to provide, well, better digestion! The main ingredient here is Bacillus Coagulan, which according to my reading, may increase immune system functioning and decrease harmful bacteria, which would in fact aid in digestion.

In all, Arbonne products are natural and safe. As for whether they are effective, that is up to you to decide. Supplements can take a while to prove themselves, and not every supplement is necessary or safe for everyone. Consult your doctor before taking anything, and refer to this guide for buying supplements to enhance your already clean eating nutrition plan.

There are many products out there designed to help you get out there and get healthy! If you choose to supplement your diet, Arbonne is a safe bet!

Please note that I am not a registered dietician or nutritionist. The information provided in this report is based on my own experience and research and not intended to be medical advice.

The Change Your Life Salad is Back!

2011-11-30T07:41:00.001-08:00

Woot! I actually remembered to weigh myself this morning and was delighted to see another two pounds gone. I'm still a ways off from fitting into my regular clothes, as was evidenced this morning when I attempted to find something to wear for a meeting, but I'll take it. I made it through Thanksgiving unscathed. I guess that one-mile jaunt at the Turkey Trot burned more calories than I thought. :)

A big part of losing baby weight is simply eating more veggies. Specifically, eating spinach. Spinach is my own personal miracle food. I even have a Popeye t-shirt that I can't fit into anymore. :) Every bit of muscle definition I have ever had (and will have) I can attribute to spinach. So, that means that my Change Your Life Salad is back! I didn't eat much of it when I was pregnant because veggies seriously grossed me out, but now that my taste buds (and gag reflex) are a little more reasonable it is back in full force.

It's the easiest and yummiest salad to make:

2 or 3 bunches of raw spinach
1 bunch romaine
3 ounces of baked chicken or turkey
4 or 5 strawberries
About 15 grams of feta cheese

No dressing needed! It is that good. Sometimes I do add a little Annie's Natural Papaya Poppy Seed dressing through. I eat it almost every day for lunch and it is sooo good.

I'm getting out there and getting healthy in the name of wearing my old jeans by New Years. What's your motivation to get out there and get healthy?

No gym, no problem! (At-home workout fun.)

2011-11-28T06:21:00.001-08:00

I'm one week out from being able to hit the weights again, thank God. I honestly think the six weeks I am spending away from the gym are harder than the 10 months I spent pregnant. Yes, pregnancy is 10 months, my friends. 40 weeks does not equal 9 months, even a History major like me can figure that one out! :)

But anyway, I put my gym membership and trainer on sabbatical to save money while I am home with my baby, and also because for some reason my sweet precious little angel hasn't yet bought into the concept of arranging his sleep around my schedule. So, no 5:00 am workouts for me unless I plan to do them at home.

Good thing that's exactly what I plan to do! Today, I wandered into my home gym to do a little inventory. Now, when I say, "home gym," I mean a random collection of stuff my husband and I have accumulated over 14 years of marriage. Honestly, I'm pretty proud that there aren't more gadgets in here. Although, I think there is an ab wheel thing in a closet somewhere and more ankle weights than I care to admit.

We have a pull-up thingy, some free weights, boxing stuff, a weight bench, yoga mat, exercise ball, and apparently, a rebel fleet trooper helmet left over from when my husband went to Dragon*Con. I also have an elliptical machine but its not in the picture because it's across the room, next to the bar, because everyone likes to stare at half-empty bottles of Kahlua when they're working out and think of the cocktails they can't drink because they're trying to lose their baby belly. :)

Anyway, it's all cool because I don't need half of that stuff. My bye-bye belly workout will consist of, duh, running and a lot of body-weight exercises like burpees, plyometrics, and fun stuff like jumping rope and maybe trying a few rounds on my hubby's boxing stuff. You can read about how to create your own body-weight workout here.

So. Gym inventory done. Now I just need time to actually workout. :) No worries, you know I can always find a way. That's what baby monitors are for, right?

Have a healthy day: get out there and get healthy!

Turkey Talk: How to not gobble your way through Thanksgiving

2011-11-23T07:55:00.001-08:00

Wow, Thanksgiving already? This year has been a blink of an eye. This time last year I was prepping for the Turkey Trot 15k, and now I have two kids, one of which just woke up and the other which wants a snack so this is gonna be quick.

With the radical changes going on in my life right now, stress eating would be a very easy trap to fall into, especially around the holidays! I can't workout yet, I'm surrounded by temptations at every turn, and dang it if I don't love stuffing. But I'm riding the wave of a 2-pound loss this week so there is no way I am caving to that kind of pressure.

But tomorrow, I won't be worrying that much about what I eat. Instead, I'll be focusing on three Ws:

Why

When

Where

Check out how to avoid the gobble gobble tomorrow and any day.

I hope you have a wonderful Thanksgiving. I am truly thankful for all of my readers, followers, and fans. You help make my illusions of grandeur possible, and I appreciate every little bit I can get! :)

Bye-Bye Belly Update: I'm going back! (Photos don't lie)

2011-11-21T09:29:00.001-08:00

I cannot waaaaaaait to be back at the gym.

I CANNOT WAIT TO BE BACK AT THE GYM.

The lack of endorphins in my life is not good. Not good at all. Where last week I was worried that my fuzzy memories of being in a much fitter body were a signal that I had lost some of my mojo, now I realize that was baloney. *smack* Of course I will get back into shape. I have to, because my husband will likely leave me if I keep on with this mopey attitude I've been shoving around lately. :)

It also helps that today I found this:

and this:

...while I was cleaning out some photos. Seeing pictures of myself in a fitter, stronger, unflabby and less dough-like body made me smile in a way that I haven't for a long time. For the past few weeks I've laid the groundwork with a leaner nutrition plan, and in just two weeks I'll be back to the weights. For the record, I've still got 25 pounds and 10% body fat to lose. I've got boxes to jump, hurdles to clear, sprints to run, weights to lift, and protein to eat. For the first time since my baby was born, I feel like I can actually do those things again.

Oooh I can't wait. I'm getting out there and getting healthy, and I CAN'T WAIT!