Morning morning morning! Thank you to everyone for your amazing support of my recent posts – all the sharing of the plank post and the congratulations on my recent exciting updates. You all rock! If you like the workouts you’ve been seeing here, stay tuned tomorrow for a great upper body workout and a little circuit I like to call the “Booty Burner”. My butt is just now not feeling it anymore and I did it on Wednesday!

As usual, Saturday mornings are for catching up a bit with the weekend countdown! Cheers to a fabulous weekend ahead…

WEEKEND COUNTDOWN

5 Posts of the Week

• My Typical Long Run Day Eating Habits
• 30 Instant Ways To Improve Your Health & Fitness
• My Why – why I choose healthy living
• 22 Variations of the Plank
• Exciting Stuff

4 Food-Related Things Making Me Smile This Week

• Some delicious new dinners. I made Chelsey’s Spinach & Artichoke White Bean Chili, topped with goat cheese. It was soooooo good.

I also made a slight variation of the Six Sisters’ Stuff Crockpot Honey Chicken that I found via Pinterest. I mixed it with brown rice and a load of steamed broccoli for a simple, tasty meal that rivaled Chinese take out.

• Cooking up another batch of the Honey Chicken to bring to my friends for dinner. She gave birth a little over a week ago, so I made sure to take the cooking worry off their hands for a night.
• Baking Katie’s Oatmeal Peanut Butter Bars to give them a little dessert. You betcha I snagged a sample!

• $5 foot longs all February at Subway. I’m so there! And apparently so hungry, since all my things that make me smile this week relate to food.

3 Quotes That Inspired Me This Week

 source

Okay…that last one isn’t really an inspiring quote…but how perfect is that for me?!

2 Favorite Blogs of the Week

Callie @ The Wannabe Athlete – Super kind with LOTS of quality content. And an awesome mom keeping it real and striving for health.

Carla @ MizFit Online – If you don’t read Carla’s blog I think you’re crazy you should. Her blog is typically the first I read most mornings. She never fails to start my day off with a dose of inspiration and a mood to go show each day who is boss!

1 Cute Kiddo Picture of the Week

Now you tell me – what is the first blog you usually read each day? What’s the last new recipe you tried?

A big happy Friday to you all! Let’s catch up. Did you have a good week? A great week? A flippin’ fantabulous week? I gotta say that my week has left me with a grand ole smile this Friday morning. I had lots of exciting stuff going on around here.

Best Body Bootcamp Challenge stuff. I’ve been hard at work on behind the scenes details to hopefully have all the information ready to officially post for you all by the middle of next week! I hope to see you all getting fit with me and your blog/reader friends in March and April. You want to be there for the prizes alone, if nothing else! Subscribe, follow on Twitter, or keep up on Facebook so you don’t miss the news!

Chicago Marathon stuff

I’m officially registered for both of my marathons this year. Cleveland Marathon on May 20 and Chicago Marathon on Oct 7. Lots of running…and lots of blog friends in the mix. I’m so excited!

Special features stuff.

I got an update letting me know that Best Body Fitness has been featured in the February issue of Atlanta Best Self Magazine this month. How cool is that? It was a complete surprise and I’m thrilled.

Racing fun opportunities stuff.

I found out this week that I have the fabulous opportunity of working with the ZOOMA race series in their blogger connector program! I earned my 1:47:41 half marathon PR in one of their races this past November and really enjoyed the experience. So when I heard another ZOOMA race would be popping up in April not far from my house, I immediately wanted to sign up.

• it’s close by so Peter can easily come watch and bring the kids. Makenzie has been dying to cheer for her mommy ever since the last race she saw.

• It fits into my marathon training schedule as a tune-up race eerily well.
• Perhaps I can convince blog and running group friends to come run it with me. I promise to bring you all to donut heaven after the race!

• It’s the end of April, so should be fabulous running weather in the early morning!

Yea. It sounded like a fabulous race and I got more than a little giddy when I received the offer to join forces with ZOOMA and help promote a race that I would have naturally promoted anyways. Because, let’s be real. A half…in my backyard…with a race series I’ve already witnessed as a well-organized group?? No question!

The low down:

Who? ZOOMA – a group with a mission to encourage women to live healthy, full lives.

What? Half Marathon and 5K Race

When? Sunday, April 22 @ 7:30 am

Where? Lake Lanier Islands Resort for a scenic route along the lake

Why? Fun! And so we can hang out together…and you can meet the munchkins.

If you’re local (or local enough to come visit!), register and receive a discount! $10 off the half marathon and $5 off the 5K registration fees. Just use the code ATLCON7

For more information please visit the ZOOMA Atlanta website and click here to register. Don’t forget the code! Soooo….who have I convinced to run with me??

Question of the day: What was the best thing to happen to you this week? 

If I’ve said it once, I’ve said it a thousand times – in my opinion, the plank is THE best abdominal exercise. Our abdominal muscles aren’t just for show. The core impacts so much in our training and our everyday lives. Just as a home needs a solid foundation, our body needs a solid core. And we must start on the inside.

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The core is divided into a stabilization and a movement system. We can easily believe that jumping into 500 crunches daily will give us a tightened stomach. Sure, crunches will strengthen the movement system of our abdominal muscles…but it won’t get you very far without a strong base. Having a strong stabilization system helps us to use our strength and power in other parts of the body more efficiently and effectively. It also prevents injury, improves posture, and draws the muscles in for a tighter look. Who doesn’t want that?

What is one way to challenge those inner core stabilization muscles? You guessed it! Planks! And luckily for all of us, a wide variety of planks exist to keep our bodies guessing – which keeps us challenged and motivated. Below, I have put together a few short videos that showcase some of my favorite plank variations. Enjoy!

Elbow Plank Variations

including:

• elbow plank on knees (beginner plank)
• elbow plank
• hip dips in plank position
• rocking plank
• plank jacks
• up/down plank

Straight Arm Plank Variations

including:

• straight arm plank
• straight arm plank with leg lift
• walking plank
• spiderman plank
• plank twist into side plank

Side Plank Variations

including:

• side plank on knees (beginner)
• side plank
• side plank with hip dips
• side plank with oblique crunch
• side plank with oblique twist
• side plank with leg lift

Some other plank options include:

• reverse planks
• reverse planks with leg lifts
• plank with elbows on stability ball (move arms in small circles for added stability challenge!)
• plank with toes on stability ball
• plank with one arm dumbbell rows

Put a few together for a challenging core workout. Start building a solid foundation, flattening that stomach, and strengthening your body’s movement all in a few minutes.

Do you like planks? Which variation is your favorite? What’s the longest you’ve held a plank?

I discuss goals a lot on this blog. I have written 5 Steps to Achieving Your Goals and shared about how I plan to dream big this year. This year’s race plans are big ones for me and, later this afternoon, I will register for what I plan to be my second full marathon (Chicago!!!) before ever having even run my first (Cleveland!!).

In all my talk about goals, I try to emphasize the necessity of knowing your own personal “why”. I even included it as one of my 30 Instant Ways to Improve Your Health & Fitness. Before establishing any goal – health related or not – I firmly believe you have to know the root cause for the goal. Why does it matter to you?

When the journey gets tough, which it undoubtedly will, knowing why a goal means something to you will give you the energy to keep driving forward. Having a deep-down-in-your-gut reason for your goal can give you motivation and perspective when challenges arise. You have to know the WHY.

Ironically enough, I realized that while I believe this so strongly, I have never actually written out my own why. I have loose reasons in my head, but have never really sat down and listed out all my WHYs. Why I push myself to stay consistent with working out and eating well, as well as why I go for goals like the marathon. I think it’s time to do that. I urge you to do the same.

To treat myself well, so I can treat others well. I know that I need to care for my own well-being if I plan to care for my children, my husband, my family, and my friends. I have more patience, kindness, and peace when caring for myself, which only makes me a better mother, wife, daughter, sister, and friend.

To honor my body as my temple. God blessed me with this body. That matters hugely to me. The simple knowledge of that makes me with to treat it with nothing but respect and proper care.

To have energy. I still get tired WAY too easily and I notice a huge difference on days I’m active and fueling myself with a good balance of whole grains, lean protein, produce, and healthy fats.

To feel encouraged by what my body can do over what it looks like. For the longest time, I got too wrapped up in the appearance of my body. I still have my moments, but on the whole, seeing my body get stronger with hard work gives me such joy. I recognize my body even more as an amazing, powerful creation and that I can do more than I ever imagined.

To be a good example. I love being a mom. I love helping others appreciate themselves more. How can I do that without practicing what I preach.

Overall…my big why…to have an improved quality of life. I try to eat with balance, move my body, and set goals because I know they add up to a happier, healthier me. My life is better without the binges. My life is better with the fitness to live day to day. My life is better when believing in myself. That is my WHY.

What are yours? I encourage you to really think about it. Then, tell someone. Either in the comments, in your own post, or a good friend or family member who supports you. Know your why.

Too often we get caught up in big plans and big ideas with our health and fitness. Which diet to pick? Which workout plan to follow? This worked for so and so. That helped such and such. We may feel the need to figure it all out, before actually taking our first step of action. I know I can plead guilty to that!

Well, how about stopping that. Instead of planning away, DO something to improve your health and fitness. Sure, a magic pill to *poof* turn us all into Olympic athletes or even our doctor’s star patient doesn’t exist. Healthy living takes work. You won’t achieve health with a blink of an eye – but you CAN start improving it…instantly. So do something. Today. Right now.

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1. Fix your posture. It will help your body work more efficiently, keep your muscles properly aligned, relieve aches and pains, and help you look 5 pounds slimmer. Pull those shoulders back and sit/stand up straight!

2. Plan a workout. Scheduling time for your workout will make you much more likely to succeed at actually doing the workout. You may not be able to fit in a workout for another few hours, but at the very least, put that workout on your calendar.

3. Do a plank. A full body exercise that can challenge you anywhere. Well, except for maybe a public bathroom floor. Ick. Regardless, find a clean spot and start planking. What do you know? It can help with that posture, too.

4. Eat some produce. You know fruits and vegetables are good for you. Simply eating a serving (or two or five) will help you feel refreshed and healthier. Fit some into your next meal.

5. Drink some water. Nature’s cleanser. We’re meant to drink it. Often. Just do it.

6. Go for a walk. It doesn’t have to be an hour long session, but simply getting up and moving around regularly throughout your day has been linked to better overall health. Instead of sitting in your desk chair all day, take a few 5-10 minute walking breaks sporadically. Head out around the neighborhood when you get home. Basically, every bit of movement adds up. Move more. Even little bits at a time.

7. Pop a vitamin. While vitamins never take place of a solid, nutritious diet, many of us can all use a little help with a multi-vitamin. They even make them chewable now. Come on! You can take one.

8. Stretch. Regularly stretch out stiff muscles through the day. Take 10 minutes after that planned workout. Similar to posture, stretching will keep your body working optimally…which means, you feeling good.

9. Write down the positives. Don’t be so hard on yourself! Write down as many positives about yourself as you can. A healthy self-image is part of a healthy body.

10. Write down goals. Next up, write down your goals. Write down WHY better health/fitness matters to you. Knowing the why and the goal will drive you to taking action.

11. Visualize. You have the goal, but do you have the image. Picture your success. Picture positive results. It may seem hokey, but it works. And at the very least, it can’t hurt, now can it?

12. Stand instead of sit. Whenever you can, stand up instead of sitting down. It uses more energy. It can help with your posture. It all goes back to little changes adding up over time.

13. Take some deep breaths. Stress is a killer. It can deter your best laid plans. It messes with your hormones. It’s just not cool. Use whatever stress coping technique you have in your arsenal – such as stopping to take some deep breaths and count to ten.

14. Talk with someone who inspires you. Spend some time with someone you admire and that encourages you, even via phone or in an email.

15. List out past successes. MizFit Carla just shared an excellent post about holding onto success in a tangible way. I love this idea. Knowing that we have succeeded at various things in the past helps us believe we can succeed in other ways today.

16. Stop mindless munching. Eat without distraction. Plate up your food. Pop some gum if you can’t stay out of the office candy jar. Be aware.

17. Start a food journal. You don’t have to go off the deep end with meticulously tracking every morsel and gram of carbohydrate, but being aware of the food you choose to eat can go a long way in helping make better choices on a regular basis.

18. Do 20 squats. Quick and effective.

19. Do 10 push-ups. Quick and effective.

20. Don’t give in to a craving. Saying “no” even just once can reaffirm your willpower and that you can  make healthy decisions. You don’t have to say “no” every time, but it does need to become a good habit in general.

21. Wear something flattering. Choose clothing that fits your current body and leaves you feeling good. Stuffing yourself in pants two sizes too small will likely end in discouragement…not motivation.

22. Plan, prep, and pack meals. Have a plan for healthy eating. Do some prep work to make those choices more accessible. When you’re prepared, it’s easier to stick with the changes.

23. Find a healthy alternative. We all have our favorite foods. For the more indulgent ones, research and find a recipe or alternative that  provides more nutrition and can fit in a healthy diet.

24. Find an accountability partner. Search out someone that you can trust to hold you accountable and that wants to help you achieve your goals. There is power in numbers. Use it to your advantage.

25. Watch portion sizes. Natural nut butter is a healthy choice for unsaturated fats…but it’s still 100 calories per tablespoon. Watch those portions. Things add up fast!

26. Repeat a positive mantra. Find a motivational quote and repeat it to yourself when challenges arise in your fitness journey. It may just help you stay on track in that key  moment.

27. Eat regularly. Try to break your meals up in a way that doesn’t leave you super hungry by the point of the next meal. Controlling your blood sugar and energy levels through regular meals and snacks keeps smart eating habits going strong.

28. Go to bed earlier. Sleep impacts so many things – including hunger and stress levels. Make sure you get enough rest.

29. Establish a reward. Knowing that your actions will lead to a reward of some sort can be very motivating. Just make sure you pick a healthy reward, like a massage and not a whole cheesecake to yourself. Deal?

30. Lose the all or nothing mentality. If you had some cookies after lunch, don’t decide to go out to El Burrito Grande for dinner to top things off with a pile of nachos, two margaritas, and 6 tortillas stuffed with cheese. If you don’t have time for a full hour workout, do a short one instead.

It all boils down to making wise decisions as often as possible. They all add up. Make the best of each and every day. That’s it. Cheers to healthy living!

Which of these help you stay on track with a healthy lifestyle? Which do you wish to practice more?

Awhile ago, I wrote a post about the difference in my mind between “diet eating” and “healthy eating”. I shared how the mental switch between the two has helped me overcome some previous unhealthy behaviors and have a more positive relationship with food. I discussed that now, instead of shooting for perfection with my eating, I aim for an 80/20 balance. The post goes through a typical day of my regular meal choices – oatmeal/fruit for breakfast, protein/whole grain/veggie lunch, a healthy snack, and a veggie filled dinner with a small daily treat usually in the form of a piece of dark chocolate. My “20%” part of the balance often comes in on the weekends. On long-run days in particular. Cravings and hunger abound these days. I oblige.

I start the day bright and early with a cup of coffee and my standard pre-long-run fuel.

After trying a few different combos (like learning that I cannot hold down banana on a run), I have found a slice of PBJ whole wheat bread plus about 1/2 of a Larabar work well for me. The combo gives me a good mix of slower and faster digesting carbohydrates and doesn’t sit like a rock in my stomach. I give it an hour to digest and head out for my run. Saturday involved that oh-so-wonderful 13 mile run I shared in my weekly Staying Fit workout recap (which includes a great core workout as well!).

When I get in from my runs, I immediately make sure I get in some quality nutrition to properly refuel my muscles. However, my appetite directly following any longer distance is usually zilch for the first few hours. Enter, the cure-all form of fast nutrition – a green smoothie!

My standard mix includes 1.5 cups unsweetened vanilla Almond Breeze, one frozen banana, two large handfuls of spinach, a scoop of protein powder, and a tablespoon of peanut flour. Delicious!

A couple of hours later, I  finally have a bit more of an appetite so I sit down to lunch with the kiddos. This weekend’s cravings involved the following:

Grilled (slightly burnt because it never fails) cheese sandwich, a pile of (meh-I’m-so-ready-for-summer) berries, and the final remnants of a bag of Sunchips.

Everything looks fine, balanced, and dandy so far in my day. But then – the hunger strikes. By mid-afternoon, I quickly reach the “bottomless pit” status. I snack through the afternoon with quite a few handfuls of Love Grown and a homemade chocolate VitaTop (see below).

Peter surprised me by baking up a whole batch of these for me while out on my run Saturday. They taste just like the real thing…and for way cheaper than $1.50 per little muffin top. I have them individually wrapped and popped in the freezer for a good healthy, portion-controlled snack. He apparently followed this recipe with a few alterations (like Nunaturals Stevia Fiber powder instead of the sugar substitute and fiber powder, almond milk instead of half/half, and whole wheat pastry flour).

Finally, I end my long-run days with usually one of two combos: dinner out for either date night with Peter or a girl’s night…or pizza night on the couch. This week was pizza night on the couch. Pizza night always includes a few things. Peter. Comfy clothes. A movie. Pizza.

A beer (or two).

And Dairy Queen for dessert.

I hungrily eat up every bite. And don’t feel one ounce of guilt for doing so.  I know that overall I eat in a very healthy way. I have regular indulgences that, personally, help me achieve more health because of a better place mentally. I just wanted to show that eating less nutritious meals in moderation can fit into an overall healthy lifestyle. It can fit into weight maintenance. And we should strive for balance, not perfection. I’m for certain not a perfectly clean eater by any means. But I’m healthy. I’m balanced. That will look different for different people, but whatever balance is for YOU – aim for it. Then, enjoy it.

What was the best thing you ate this weekend? When do you face the most hunger/cravings?

Sun Jan 22 – Cross Training Day with Physique 57

For this week’s cross training, I returned to an old favorite – Physique 57. I realized it had been about 5 or 6 weeks since the last time I popped this DVD in and I don’t know why. I find it’s such a great complement to running with the leg and core work the program uses. My abs and legs were screaming by the end.

Mon Jan 23 – Upper Body Strength + 3 mile Easy Treadmill Run

Since I did more stabilization work with my “Have A Ball” Upper Body Circuit last week, I opted for a more intense and heavier strength session this week. I did supersets of opposing muscle groups to help the workout go quickly but still have time to recover from heavier weights.

• flat bench dumbbell bench press + one arm dumbbell rows (4 sets of 6-8 reps)
• wide grip lat pulldowns + incline bench chest fly (3 sets of 8-10 reps)
• overhead shoulder press + bicep concentration curl + overhead triceps extension (2 sets of 1-12 reps)

Later that afternoon, I hopped on the treadmill for 3 quick and easy miles. Nothing too exciting there.

Tue Jan 24 – 7 mile tempo run

This run was one of those runs that leave you with a big, goofy grin at the end. 7 miles total with 4 tempo miles. I shared more detail about this particular tempo run earlier in the week, but here are the splits again:

Mile 1 = 9:22 / Mile 2 = 8:15 / Mile 3 = 8:03 / Mile 4 = 8:09 / Mile 5 = 7:52 / Mile 6 = 8:58 / Mile 7 = 9:02

Wed Jan 25 – 3 mile recovery treadmill run (AM) + 25 min Full Body Circuit (PM)

Be sure to visit the link above for the details, including demos of each move, in the workout!

Thursday Jan 26– OFF (aka get a bunch of other stuff done day)

Friday Jan 27 – 7 mile pace run @ 1:03:52 (9:07 average pace)  + Full Body Core Circuit

I had a bit of time to kill after my early morning run, so I figured I would fit in some illusive abdominal work. It did the job. And taught me the lesson that I should not skimp on core work.

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• Ball Pass
• Side Plank with Leg Lift
• Oblique Twist
• Up/Down Plank
• Reverse Plank

Sat Jan 28 – 13.1 mile long run in 2:02:17 (9:20 average pace)

This was one of those dream long runs. I had no aches. No tiredness. The 9:20 pace felt easy and comfortable the entire time, despite having to go a route that had quite a few steady hills. I even ended the 13 miles feeling like I had only done 3…and that I can SO do double the distance in 16 weeks!!! I can hardly believe my first full is only 16 weeks away! Eeep!

Your turn – what was your best or favorite way to stay fit this week?

I used to think having to get up early for my long runs on Saturdays was some form of brutal torture. Now, I kind of like it. I have some quiet time to myself in the morning with a cup of coffee and peanut butter toast. Some time to catch up with you all in my weekly Weekend Countdown post. Yea. Early Saturday wake-up calls aren’t so bad. Here’s to a great day!

5 Posts of the Week

• Revitalizing
• Making Effective Use of Time – my time saver tips and how I get things done
• You and I Just Don’t Get Along – my favorite post of the week, personally
• Everything I Know In Life I Learned From FRIENDS
• Quick & Tough Full Body Circuit – such a fun workout!

4 Things Making Me Smile This Week

• Braedon’s laugh – he has been SO giggly lately and it’s too cute
• see below

• Makenzie finally getting the whole overnight potty training thing
• visiting one of my very best friends in the hospital last night after the birth of her beautiful baby boy

3 Favorite Quotes of the Week (a la Pinterest of course)

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2 Blogs I’m Loving

• Ashley @ My Food N Fitness Diaries

• Cheryl @ Eat Play Luv Blog

1 Thing I’m Looking Forward to This Weekend

• Sleeeeeeeeppppppp!!!!

What is your favorite sound in the world? My children’s laughter without a doubt!

Well, looky here! Another Friday has made its appearance. And not a moment too soon. I have had my plate full this week. All in the best of ways – working, organizing and facilitating my small group, Bible study, and time with the family (number one). Let’s just say I brought out a lot of my tips I shared on effectively using time this week.

Now, some things I couldn’t shorten…like my second 7 mile run of the week this morning. I already have it covered before the kids wake up because I knew that was my most opportune time for the day. You won’t just suddenly find the time – you have to make the time. 7 miles in 1:03:52 + some core work and I’m DONE. What a way to start the day!

Although, I know that sometimes schedules really DO leave only a limited amount of time for a workout. Which is where I found myself this past Wednesday afternoon. I came up with a workout that I knew I had to share with you. It had my heart a-thumping and my entire body worked all under 30 minutes. I didn’t even have to hop around like a crazy person at the gym. I nabbed a bench, a lighter and a heavier set of dumbbells, then went to town.

Use this workout for those times when…well…when life isn’t giving you much time for anything else. At least you can still be boss when it comes to treating your body right.

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Complete each exercise for the given number of reps or time back to back with little to no rest in between exercises. Go through the circuit 2-3 times, with 2-3 minutes rest between each round of the circuit.

Exercise Details

• Side Step-Up with Leg Lift
• Bench Push-Up Into Side Plank (like in the link but done with hands on the bench)
• Bench Popovers
• One Arm Dumbbell Row
• One Leg Sit N Stands (place heel on the ground without bearing weight to modify – I had to on the 2nd set!)
• Dumbbell Bench Press
• Sprint Bench Toe Taps
• Dumbbell Reverse Flyes
• Bench Jumps
• Bench Dips
• V-Ups
• Concentration Curl

I only had time for 2 rounds, which took me about 25 minutes and left me a sweaty mess. Whew! Talk about a good workout for a Friday. Or any day. Be sure to try this one out…then let me know how you like it.

Happy training!

For fun: What was the best part of your weekend? What are you most looking forward to this weekend?

Today is a rest day. I was up late last night. I have quite a lot to get done today. I almost decided not to blog at all, but I know many of you love the show FRIENDS as much as I do. Therefore, I simply had to pop in here to share this little gem I came across on Pinterest.

So true. So fun. I now want to watch reruns all day long and forget about being productive. Care to join me?