Health and Fitness

p90x experience day one

noreply@blogger.com (Janet Shaw) — Thu, 10 Jan 2013 04:30:00 +0000

I got p90x for Christmas and I am so excited. I have been wanting to try it for a long time now and even did a blog post on it for BeachBody not to long ago. Yesterday was my first day and it was intense. I plan on doing my measurements and taking pics sometime this week. I did not do the fit test but maybe I will try to sometime this week if I can. The only thing on their fit test I know I can't do is the pull ups. I never really do push-ups or pull ups so it was challenging.

I felt really good after the first workout which was chest and back followed by ab ripper. When I woke up to get my daughter off to school today I was surprised that I felt no pain at all. I really expected to be in pain because after the workout I really felt spent. Well by this afternoon I started to feel the pain. It pretty much rocked my entire body.

I was happy to feel the pain. No pain No gain!

I am following the nutrition plan book that came with the program. I landed in the level 1 1800 calories a day group. I read over some of their recipes but some of them were just too fancy for me. I also cannot eat peppers, green, red, or other. I also cannot eat garlic as much as I like it, it hates me. Eating these things gives me a bad belly ache and I just feel horrible the rest of the night. I have so far really enjoyed the changes to my diet and feel great!

Here is what I ate yesterday:

I woke up late so lunch/breakfast was a chicken salad made with romaine lettuce, spinach, tomatoes, broccoli, carrots, feta cheese, and yogurt ranch. I also had a cup of strawberries.

My snack was a string cheese.

For dinner I had rotisserie chicken, 1 cup of wild rice, and veggies.

I have to work out in the evenings because hubby works late so after workout I had a protein bar and shake.

Because I missed breakfast I ate a light and fit yogurt for snack later that evening.

I must say I felt full all day. I normally eat dinner around 4pm but was not hungry so waited until 6pm. I feel great other than I am really sore which that will be less and less the more I do the program. The workouts have been very challenging and I like the change and newness of it.

I will keep you posted on everything as I do this program. I will try to post as often as I can.

Almonds Lower in Calories Than Thought

noreply@blogger.com (Janet Shaw) — Thu, 09 Aug 2012 04:51:00 +0000

Very interesting read. I love almonds! They are so good for you, so it is awesome to find they are lower in calories. How great is that? Now they just need to find that cheese cake is uber good for you and half the calories and I will be set :P

Here is a link to the study as well: Almonds

Almonds Lower in Calories Than Thought | News:

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How many calories are you drinking?

noreply@blogger.com (Janet Shaw) — Wed, 08 Aug 2012 03:25:00 +0000

While trying to lose weight every calories counts. Knowing how many calories are in the foods you eat and in your favorite drinks is half the battle. It's always shocking to find out your favorite food or drink is more caloric than you thought.

It is really easy to drink a large amount of calories and not even realize it. For example coffee. If you are anything like me I like to treat myself to a coffee every so often. When I do I like go to Starbucks. I used to get a venti coffee then add creamer and zero calorie sweetener. Coffee its self doesn't have any calories, it's all the items you add to the coffee that adds up.

Half and half is 20 calories per-tablespoon, which doesn't seem like a lot but adds up quickly. I add about 1/2 cup of half and half (8 tablespoons) to mine which brings the calorie count for the coffee to 160. If you use the flavored creamers your looking at 35 calories per-tablespoon so then you would be looking at 280 for that same coffee.

If you like sugar in your coffee add 15 calories per-tablespoon. Once again doesn't seem like a lot right? Say you add 3 tablespoons of sugar and 8 tablespoons of flavored creamer, your looking at 325 calories. That's a lot of calories in a drink. If you drink a smaller drink and use less sugar and creamer of course the numbers would go down but my point was that it is very easy to drink more calories than you are aware of.

Starbucks specialty drinks are another example. It is shocking how many calories are in some of there drinks.

Venti White hot chocolate 520 calories
Venti Vanilla Frappuccion 400 calories
Venti Java chip Frappuccion 440 calories

Those are just a few of the higher calorie drinks. Here is the link if you would like to check out the calories of your favorite drink: Starbucks nutrition

You can get a Venti non-fat latte for 170 calories. You just have to take the time to look at the nutritional information to find the lower calorie healthier choices. I like the non-fat latte because instead of creamer which is not nutritional it is made with skim milk which adds protein and calcium to your drink. You may still choose to treat yourself to your favorite coffee but you will be aware of the calories you choose to drink.

Soda or pop can also add up. An 8 oz soda is between 80-110 calories. This means a 24 oz soda is between 240-330 calories. For 330 calories you could eat a lot of food. A turkey sandwich, a smoothie, or a ton of vegetables. Cutting out high calorie drinks is a great way to kick off your weight loss journey.

Wine, beer, and other alcoholic beverages are another type of high calorie drinks. From what I can gather red wine is about 25 calories an oz. Does not sound like much right? 8 oz red wine = 200 calories. Sometimes you just need a nice glass of red wine to unwind from your busy day but just make sure you are aware of the amount you are drinking and if you have the extra calories to spare. Beer can be quite caloric at around 90-300 calories per 12 oz, most of them being in the 150 range. Here is a good chart if you would like to see where your favorite beer lands: Beer Chart.

Sweet tea is another high calorie drink. A McDonald's sweet tea 21 oz is 180 calories. Tea is like coffee it is zero calories so all the calories comes from sugar or sweeteners. Tea has many health benefits check them out here: tea health benefits. If you want to enjoy some tea with out the bad calories try honey, or zero calorie sweeteners.

Finding ways to enjoy your favorite drinks for less calories will help your weight loss dramatically. It is always so exciting to find a drink that is low to zero calories that you really enjoy and can be healthier for it. Water is always the best zero calorie drink but can get boring over time. My favorite drink has to be my homemade chocolate latte. I invested an espresso/latte machine because at $4 a coffee it was adding up. I buy Starbucks dark espresso beans and have them grind them for my machine, Silk light chocolate milk, and a little zero calorie sweetener. Yummo!

I would really like to find some good organic espresso beans. My sister suffers from headaches when she drinks coffee but she found that the organic brands do not give her a headache. That says a lot to me so time to hunt down some good organic coffee!

A brilliant way to make breakfast!

noreply@blogger.com (Janet Shaw) — Tue, 07 Aug 2012 19:35:00 +0000

I am going to have to try this one! Looks so yummy!

A brilliant way to make breakfast! | Funny Pictures, Quotes, Pics, Photos, Images. Videos of Really Very Cute animals.:

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Svelte Gamer Project

noreply@blogger.com (Janet Shaw) — Fri, 03 Aug 2012 20:14:00 +0000

My friend is starting his journey to weight-loss and good health. He is going to track his journey and what works and does not work for him. I am excited to read his blog and follow his progression! Check it out :)

Svelte Gamer Project:

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Cincinnati Flying Pig Marathon 2012: My first marathon

noreply@blogger.com (Janet Shaw) — Thu, 10 May 2012 19:57:00 +0000

I really trained hard for this race. Keeping paces between 10 minutes mile on slow days to 8 minutes really pushing it. I ran some hills towards the end but not as many as I should have. I stuck to this training plan almost to the letter, only changing runs to different days if needed.

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	Cross	3 m run	5 m run	3 m run	Rest	5 m pace	10
2	Cross	3 m run	5 m run	3 m run	Rest	5 m run	11
3	Cross	3 m run	6 m run	3 m run	Rest	6 m pace	8
4	Cross	3 m run	6 m run	3 m run	Rest	6 m pace	13
5	Cross	3 m run	7 m run	3 m run	Rest	7 m run	14
6	Cross	3 m run	7 m run	3 m run	Rest	7 m pace	10
7	Cross	4 m run	8 m run	4 m run	Rest	8 m pace	16
8	Cross	4 m run	8 m run	4 m run	Rest	8 m run	17
9	Cross	4 m run	9 m run	4 m run	Rest	Rest	Half Marathon
10	Cross	4 m run	9 m run	4 m run	Rest	9 m pace	19
11	Cross	5 m run	10 m run	5 m run	Rest	10 m run	20
12	Cross	5 m run	6 m run	5 m run	Rest	6 m pace	12
13	Cross	5 m run	10 m run	5 m run	Rest	10 m pace	20
14	Cross	5 m run	6 m run	5 m run	Rest	6 m run	12
15	Cross	5 m run	10 m run	5 m run	Rest	10 m pace	20
16	Cross	5 m run	8 m run	5 m run	Rest	4 m pace	12
17	Cross	4 m run	6 m run	4 m run	Rest	4 m run	8
18	Cross	3 m run	4 m run	Rest	Rest	2 m run	Marathon

My only mistake during training is pushing it to hard. I like to run fast and my mind will push my harder than it is ready for. The last half of my training my ankle hurt a lot. I decided to do a little research on my ankle pain. I believe although I am not a doctor but based on location of pain and feeling that I had an eversion ankle sprain. It never got worse and with form I could elevate the pain. I am strong and dumb so I trained through it. I am one of the lucky few that did not hurt myself more by doing this. The last 2 weeks of my training I got a really bad shin splint, by race day this pain was almost gone.

We went to the expo the day before the marathon to pick up our packets. I did not know what to expect but there were a TON of venders at the expo. Lots of gear was 20-90% off . I had wanted to order some hot pink compression socks before the race but had not done so. I was excited to find them at the expo at 20% off ($48 vs the normal $60)!

I have been wanting to try the KT tape to see if it would help with my ankle pain and shin splints. We saw people getting taped up and found out they would tape you for free. So Jim(the hubby) and I both got in line. I believe the poor over worked tape guy taped my ankle wrong. He taped me for the more common inversion ankle sprain which ended up putting more strain on my ankle causing it to hurt more during the race. It hurt from take off to finish and even the next day during my recovery run. After I researched I took the tape off and have been resting my ankle in hope to heal it before my next training cycle.

At the expo we also got a bunch of free swag, a shirt, poster, and a duffle bag. Free stuff is always great!! I got an email with a link to a virtual goodie bag with a 10% off the Detroit marathon!

We hit Ihop on the way home as our pre-marathon carb load and it was awesome! We really like Ihop but the closest one is in Cincinnati which is a good hour from our house. That night I could not get to sleep. I knew I needed to but I was nervous and excited. We had to wake up at 3am and leave by 4am to give us more than enough time so we would not need to rush. I believe I was finally able to shut down at around 11:30pm that night, not giving me much sleep.

Next morning we got up and got ready. I made my normal morning chocolate latte for the caffeine boost and we grabbed our gear and made our way to Cincinnati. We arrived a little after 5am so we had an hour and a half till race time. We hit the restrooms then ate our peanut butter bagels. I was uncertain if we were aloud to use our iPods so when I saw people with headphones we went back to the car to get mine. By the time we made it back it was time to get corralled. We took our place and waited for the race to begin. I was surprised that it only took about 5 minutes to get over the start line.

Early on in the race about mile 2 or so we hit a bridge and I started to feel the earth moving under my feet. I felt good but wondered if I was going to faint or something. I relayed my thoughts to my hubby and he said "oh good it's not just me". To my relief I realize the bridge was flexing under the weight of all the runners yikes! The view from the bridge was spectacular!

I ran/walked with the Jim. He got hurt early on in his training so he NPH'ed it (if you have ever seen How I meet your mother s2 e15 you know what I am talking about. If not and you have Netflix watch it!). I knew he had not trained and it would be slow going. We ran more than I expected. Even while running at his pace my heart rate never went over 140 and consistently stayed around 110-130 woot! Jims' heart rate was between 130-175 mostly between 160-175. I trained harder than we ran it so it was cake for me. I enjoyed every minute of the race and just had a blast! I was able to just enjoy the race and not stress about pace and time. I am glad I decided to run my first marathon with my hubby because the 6 hours I spent with him were unforgettable!

The views along the course were just awesome. We stopped at the top of the highest hill around mile 8 to take a picture, it was just to good to pass up. It looked over city and river. Just beautiful and breathtaking!

As I stated above my ankle hurt from the start but about mile 15 it was really bothering me, dang ankle! My shin was doing well but we had to hit a med tent and got some Motrin. 20 minutes later I loved everything and everyone!!

Somewhere in there (mile ~10) the half-marathoners were directed down a different course and the course really cleared out! It went from being packed to being deserted. That was a little strange.

The whole experience was just amazing! I loved the spectators cheers! I loved the views, and there were some amazing ones along this course. I loved the people dressed up on the side lines. I loved the music here and there. I also thought it was neat that we got to run part of the marathon on the highway, even though it was a hot.

Jim was able to muster up a little bit at the end and we sprinted across the finish line at the same time. It was the best feeling in the world to hear your name announced right before you crossed the finish line. It still seem surreal that I finished a marathon!

Our time was far from epic at 6 hours and 27 minutes but we finished! Which is amazing because as I stated earlier Jim did not train. I am so proud of him for finishing!

I expected to be in more pain the day after than I experienced. My quads hurt mildly but I am sure it is do to my lack of hill training. Over all it just feels like I hit weights for every muscle group yesterday. Pain is very mild not bad at all. I ran a 2 mile recovery run and it felt great. I watched some videos on youtubeof people the day after a marathon and I could not believe how great Jim and I were doing compared to them. We are active people and workout so I am going to assume that is the reason.

My nutrition:

Chocolate latte

Panera bagel with peanut butter lightly spread

Roughly about 6-8 gummies

A Dixie cup of water every mile

A Dixie cup of Gatorade every mile

3 orange slices

2 Fig Newtons

30g of protein Myoplx shake

4.5 oz steak for a victory dinner

Half a platter of chili cheese fries victory dinner

3 Dark chocolate squares

I started to drink hot tea with my chocolate because I love the combo but I just wanted water.

My stats:

32 years old

139-140 lbs

5'9"

Post marathon I weighted 134 lbs and have maintain 136 lbs.

I plan on dropping down to 129-130 for my next marathon!

Hubby's comments:

I started training for distance running last summer and did just about everything wrong. My mileage went up too fast, going from literally never running to slowly jogging 3 miles to 14 miles in 4 weeks! I wasn't stretching correctly or enough so I started getting all kinds of pain from my arches, shins, calves, Achilles heel, knee, IT band, hamstring, hip flexor and my lower back! then I added hill sprints, interval training and fartleks. I started a daily dose of Motrin several times a day and 10 weeks ago when it had been taking me literally 15 minutes to limber up enough to hold the hand rail and get down the stairs I completely quit all exercise... hence the NPH "who trains for a Marathon" motto. I am SOOOOOO happy to say today I am pain free and have been stretching for the last week in preparation for the Flying Pig Marathon.

The damage from taking 10 weeks off all exercise? I gained 10 lbs (42yrs old, 225 lbs race weight 5'11" ~20% body fat(normally 15%)) and my heart rate went from 10 beats per minute higher than Janet's' to 30 beats per minute higher at the same effort during the marathon.

During the Marathon:I kept my heart rate under 175 as I knew 183 is my max sustained anaerobic rate for 13 minutes max...I didn't think I could keep 170's for much longer and tried to keep it under that and hope for the best. Like Janet, I was about getting miserable at around mile 13 and hit the med tent for 4 Motrin. We had been running/walking for 3 hours and 30 minutes. 15 minutes later I was feeling awesome! I knew I was going through a TON of water sweating so I did 1 Dixie cup of Gatorade and 1 cup of water until around mile 10 then it was 1 Gatorade and 2 cups of water. I did 3 of the GU Espresso things at approximately mile 10, 18 and 24 plus the 2 fig newtons around mile 24 and I felt SO revived.

At around mile 23 I was feeling REALLY fatigued not like I was going to stop but my enthusiasm was definitely getting cooked out of me in the 80+ degree full sun! The heat and effort was taking it's toll. At this point my heart rate was in the 130's just walking briskly ~3.5 mph. I tried a few jogs in here until we got down to the last .2 mile Janet told me she wanted to run so we picked up the pace to about a 6:30 mile! I was amazed I had enough left to sprint for almost a 1/4 mile. We got our Medals and hit the rest room one more time (2 other times during the race mile 8, 15).

Post Marathon: Euphoria after we walked the 2 miles back to the damned car! Yes the start and finish were not in the same place : ( NOTE: park near the finish line not the start. BUT when we got to the car and I took my shoes off for a little stretching I was feeling awesome and jabbering at Janet about how much fun this was to run it with her.

I did immediately drink around 50 grams of Myoplex protein shake along with another couple pints of water we had in the car just for recovery. What was bazaar was about 15 minutes into the drive home I felt a huge wave of fatigue and tiredness hit me. I drank some more water and caffeine pre-workout drink (Super Pump 250) to get us the rest of the 45 minute drive home.

Shower, clean dry clothes and for out victory dinner we split a 9 oz Flo's Fillet and LARGE chili cheese fries at the Lonestar Steak House along with 2 more glasses of water. It was oh so good! 3 hostess cup cakes sitting in bed that night while watching the How I met your mother, marathon episode "lucky penny" and dead asleep at 9pm...only to wake up at 2:30 for a glass of water, 4 more Motrin and 30 gram protein shake and bathroom break then back to sleep till 7am.

I only woke up with tired legs and needing a good stretch on the mats then off to work. 4 more Motrin at 3pm and I really only have super sore legs that limber up after a couple steps. I somehow gained 2 lbs the day after the marathon, water weight?

Nutrition:

1.5 whole grain bagels, lots of peanut butter with water

2 packs multi vitamins one before one after

Glucosomine and Chondryten before and after

3 Espresso GU

2 Fig Newtons

1 delicious orange slice

~1 quart Gatorade

~3 quarts water

50 grams myoplex after

quart water after

4.5 oz steak and bunch of chili cheese fries for victory dinner

3 hostess cup cakes

24 oz skim milk

End of Jims comments.

We can not wait until our next marathon! I have already picked it out! The Detroit marathon woot! I grew up in Michiganso I thought it would be a great 2nd marathon. I read the description of the course and it sounded awesome! Jim is going to get on a training plan and hopefully our next race will be Legendary! I have not decided yet if I will run with him again or go for it and see what all my training and hard work will get me in time? I do not regret running my first marathon with Jim but can not help to wonder what my time could be?

If you have read my other blog posts then you know I use Dailymile as a way to keep track of my training. Thank you all my Dailymile friends for your encouraging words and good wishes. I wish you all the best in your training and goals!

Update:

It's been 2 weeks sense the race and I have maintained a 133 lb weight. I contribute this to cleaning up my diet as well as post race loss of about 4 lbs. As my husband said could have been water weight I don't know but I'll take it. I can not wait to start my next training. Happy running!

Exercise with cancer

noreply@blogger.com (Janet Shaw) — Mon, 30 Apr 2012 16:51:00 +0000

Prevent Obesity and Cancer with Exercise
Guest post by David Haas

There is a strong correlation between obesity, cancer and fitness in survival rates of cancer patients. Studies have shown that obese patients who lead sedentary lifestyles were less likely to survive after cancer treatment than those patients who were fit.

Many factors attributed to low survival rates. The most common factors included a compromised immune system, diabetes, heart disease and conditions related to depression and energy levels. In general, the overall quality of life for obese cancer patients was much lower than fit cancer patients.

What Can Obese Patients Do to Increase Survival Rates After Cancer?

Obese patients must incorporate exercise into their daily routines. Five days per week obese cancer patients should attempt to get 30 minutes of moderate exercise. Some physicians may recommend exercising three days per week vigorously for 20 minutes if this is more accommodating to a patient’s schedule. Exercise will help patients lose weight and improve survival rates after cancer treatments.

In addition to exercise, a healthy diet must be maintained. This will also promote weight loss and improve a cancer prognosis. Since obese patients are more prone to diabetes and heart disease, improper eating habits can cause insulin levels to soar. Imbalanced insulin levels and hormone levels may affect the overall effectiveness of the body’s immune system. Compromised immune systems cannot fight cancer. Healthy diets must be maintained, in addition to exercise, for increased survival rates.

Weight maintenance, exercise and diet are all components of Cancer.gov’s energy balance measurements. People with good energy balance measurements are more likely to survive cancer than those with poor energy balance measurements. Obese patients should strive to have a good energy balance levels to improve life expectancies.

Does Obesity Negatively Affect All Cancer Types?

In general, the answer is yes, but more studies must be conducted to prove this finding conclusively. The effects of obesity on certain cancers are greater than others. Physicians can inform patients of the effects of obesity on their specific condition. Some general findings for specific cancer types are explained in brief:

Breast Cancer

Studies have shown that breast cancer risk was significantly reduced in women who incorporated a regular exercise regimen. After reviewing over 60 studies on major continents all over the world, experts found that exercise could reduce risk of cancer by 20 to 80 percent. This is significant and provides proof that obesity is not good for health.

Colorectal Cancer

Colorectal cancer risk can be decreased by 30 to 40 percent with exercise. Sedentary lifestyles are more conducive to developing cancer. Thirty to 60 minutes of vigorous exercise per day is recommended to reduce colon cancer.

Mesothelioma

No conclusive evidence has been gathered to show the effects of exercise in mesothelioma, but experts believe that exercise can be beneficial and obesity can exacerbate the condition. Exercise should be incorporated in cancer treatment for mesothelioma under the advisement of a physician.

Treat Obesity and Cancer with Exercise

Exercise can be beneficial for both obesity and cancer. Incorporate exercise into the daily regimen to improve a cancer prognosis and recovery. Exercise is an important part of most cancer treatments.

This is a guest post by David Haas. Thank you so much for this wonderful article and your passion for cancer and exercise awareness!

Check out David's blog HERE!

Good and bad carbs

noreply@blogger.com (Janet Shaw) — Tue, 06 Mar 2012 02:22:00 +0000

Carbs, are they good or bad? Will I gain weight while eating them? Should I cut them out of my diet while trying to lose weight? These are the question I have asked myself in the journey to a better lifestyle and healthier weight. Everyone is familiar with the low-carb diets that were a big fad not to long ago. Does it really work?

Dr. Oz had and episode on how people are different and why different diet plans work for different people. Some people do well on a low-carb diet and can lose the weight and keep it off. Others do better on a lower calorie diet. While some do best on low fat diets. I did good on a lower fat diet while my husband swears he feels better and loses weight faster on low-carb. There is no quick fixes to losing weight it all comes down to two things exercise and diet.

In short low-carb diets do work but most people do not stick to them and gain their weight plus some back. This is why using a diet is not a good way to lose weight. Making changes in your own lifestyle that you can stick to and not feel like you are missing out is the best way to hit your goals.

Good carbohydrates are foods that have not been processed or changed by people. They are generally high in fiber and will give you energy over a longer amount of time. They help you feel fuller longer as well as lower your cholesterol levels. Good carbs are nutritious and rich in vitamins and minerals.

You just need to separate the good from the bad carbs. Here is a list of your good carbs:

♦Vegetables and Fruits- These are full of fiber and many good vitamins that your body needs. Most diets tell you to eat as many veggies as you can. Because they are full of fiber they will help you feel fuller longer and most of them are low calorie. Fruits are a higher in calories but they are still pack full of good nutrition but you want to eat these in moderations about 2 cups a day. Varity is key here. The different fruits and vegetables all have different vitamins and nutrients to help keep you healthy. Most importantly these are full of antioxidants. Antioxidants help rid your body of cancer causing cells.

♦Pasta, Rice, and Grains- You always want to pick the brown rice or 100% whole wheat pasta and bread. White breads and pastas have been processed and this removes all the fiber-dense bran and nutrient rich germ out. It also removes the vitamins and essential fatty acid. This should be a theme for your new lifestyle the less processed the better. I have also heard the saying white carbs are bad carbs.

♦Nuts- These are great for you because they are full of the good fats your brain and body need. They also have a decent amount of protein in them as well. 20-24 grams of almonds have 6g of protein, not to bad. While loosing weight be careful because although these are good for you they are high in calories because of the good fat, 20-24 grams of almonds has 160 calories. Like everything else that is good for you nuts are full of vitamins as well.

♦Beans and Legumes- Beans are a great healthy carb. They are one of the best sources of dietary fiber. They are also high in protein. For example Fava beans have 39g of protein per cup. I shared my favorite Black bean soup here is the link: Black bean soup

On to bad carbohydrates. These foods are processed and refined taking most of the nutritional value out of the food. They are full of additives, preservatives artificial coloring and flavor. They are harmfully to your body because they are not easy for your body to digest and they spike blood glucose levels.

You will most likely gain weight if you are eating too many of these carbs because they are full of empty calories that have no nutritional value. These carbs will generally give you energy shortly after eating them but your energy will soon drop off prompting you to eat more bad carbs.

Bad carbs: These are going to be your white carbs, simple sugars, soda, candy, white bread, white rice, white pasta, and deserts. If it is not in it's natural state it is a bad carb.

If you want the best chance to succeed with your weight loss you need to change your lifestyle. Small changes over time will go a long way. You did not gain the weight over night and you will not lose it over night. You learned bad habits and it will take time to break them. Every little change you make will make a difference in the long run.

Here are a few changes you can make that will make a huge difference in you diet success:

♦Log your food: Knowing how many calories you eat a day will change you eating habits for the better. You will be so surprised at how many calories are in the things you eat.

♦Read labels: Know what is in your food, how many calories, fat, and so on will help you to make better choices. If you have read my other post then you already know understanding what you are reading will take time but just keep looking and learning and soon you will be making better healthier choices.

♦No mindless eating: Measure your food. Don't sit in front of the T.V. and mindlessly eat. You would be shocked at how much more you eat that way. Weigh it and put it into a bowl or on a plate that way you are in control of how much you are eating.

♦Weigh your food: This is important because labels are not always correct that is why they say about 10 chips. Also some foods do not have labels like fruit. You will not need to do this for the rest of your life. You will learn quickly about how many calories is in a banana just by looking at it.

♦Eat more vegetables: Vegetables are high in fiber and will fill you up faster and help you stay fuller longer. Most diets say eat as many as you want because they are normally low in calories. Try to have vegetables with every meal.

♦Try to stay away from the bad carbs: These are full of simple sugars and will not keep you full long while helping you pack on the weight. These are the things you need to eat in moderation.

♦Don't skip meals: This one is so important. So many times I have heard "I don't eat breakfast because I am not hungry". Skipping meals makes your body think it is starving so the next time you eat it thinks you need to store your food as fat. Who wants that? This in turn makes it harder for you to lose weight. You should be eating small meals or snacks every 3-4 hours. Example:

Breakfast 6am

Snack 9am

Lunch 12pm

Snack 3pm

Dinner 6pm

♦Pack your food: If you know you are going to be at an event that may or may not have healthy food pack your own just to make sure. If you don't have time to go to lunch at work and that is why you skip, pack a lunch. If you don't have time everyday to pack your lunch consider setting aside time once a week to plan and pack your food for the week.

♦Workout: You knew I was going to say it. Start out by walking a little bit each day. Keep a good pace, if you can not talk and walk slow it down some. Once you have successfully introduced walking into your life try some weights. Weights will help you melt the fat off. Muscle burns fat, for every pound of muscle you burn 50 more calories a day.

Pick one of these suggestions every month to try and see the difference it makes in your life. If you could feel how great it feels to be healthy and fit it would change you! Remember that you can still eat things you love it's not about just eating salad and never enjoying cheese cake again. It's about eating more of the good and the not so great in moderation. Many people chose one day a week or every other week to enjoy a meal or desert they would not normally eat this is called a cheat day or splurge day.

Lastly challenge yourself to make the foods you love in a healthy way. That way you can eat what you love and be healthy!

Beachbody's New Programs

noreply@blogger.com (Janet Shaw) — Fri, 03 Feb 2012 05:12:00 +0000

I received an email a few days ago from a representative from the Beachbody company. They are the company that is most commonly known for the p90xvideos. I have not had the pleasure of trying any of their products but have heard good things about the p90x videos from friends. When my budget permits me I would love to try both the p90x and the INSANITY videos. I know the idea behind the videos will help you lose weight and keep it off.

On a side note the best workout you can get hands down is interval training. I did not understand this fully until I used the Bodybugg while working out and saw the benefit of interval training. I did walk run intervals on the treadmill and got the best calorie burn for my time. The Beachbody programs use this concept to give you a great workout and the best burn for your time.

I am sure you have heard of p90x everyone has right? The website states that it will transform your body in just 90 days. The price on these programs may seem a bit steep but just remember you don't need a pricy gym membership and you can do the videos in the luxury of your own home on your time.

Beachbody has many successful programs that can help you achieve your goals. Click on these links to learn more:

p90x

INSANITY

INSANITY:THE ASYLUM

There is also an app for the iPhone for the p90x that is $4.99 and like the p90x videos it get really good reviews.

The reason I was emailed was because I was asked to check out some of their new programs that are not out yet. This is not a review rather information on upcoming products. Here are the links to the three programs I was asked to look at:

Tai Cheng

Body Beast

Ultimate Reset

At this time there is not a lot of information on the programs. I am sure as they get closer to release date there will be more information.

The program I am most excited about is the Tai Cheng. I am a runner and feel I could benefit from this program based off the information on the website. They say that it gives you energy, improves circulation, straightens posture, opens your joints, reduces painful trigger points, and promotes balance and flexibility. They also say it will improve your athletic performance which is always a plus. I could see using this program on my rest days but I would have to know more to be sure. I also enjoyed the video that was posted on the link.

In the future I hope to try some of these programs out. I would love to know your feedback if you have tried any of their programs!

Nike Basketball 'No excuses' advert... with a twist! - YouTube

noreply@blogger.com (Janet Shaw) — Tue, 31 Jan 2012 17:47:00 +0000

A friend on my dailymile shared this video with me. When you are trying to find an excuse not to be healthy and workout watch this it will make you think. What's your excuse?

Nike Basketball 'No excuses' advert... with a twist! - YouTube:

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Exercising With Cancer

noreply@blogger.com (Janet Shaw) — Sat, 28 Jan 2012 04:32:00 +0000

When you first discover that you have cancer, exercise may be the last thing on your mind. The endorphin inducing activity does have the potential to become one of your highest priorities and favorite activities as you navigate your cancer journey. Janet has the right idea, use a fitness routine to strengthen and support yourself through any challenge in your life. Cancer can affect both mental and physical health so physical exercise and a balanced diet can have a huge impact on both aspects of health.

If you have not been a very active person, consider starting small and taking a short walk every day, or practicing some deep breathing exercises in your spare time. Scientific research indicates that regular exercise can stimulate the immune system, improve mood, and reduce fatigue.

Doctors suggest exercising in short burst with many breaks in between. Those just starting out may choose to gradually increase the amount of walking they do each day, rather than starting with a long run from the get go. Even those working to prevent cancer can hone in on their routines for a more effective workout with gradual interval running. Just 10 minutes of exercise a day can help people with cancer feel better on many levels. Sooner than later, you’ll be training for your first 5k in no time.

Before getting into a full routine, know your limitations. Talk to your health care provider for advice about what types of exercise may work best for you. Fatigue, treatment-related nausea, and other physical limitations for patients dealing with especially aggressive cancers, like mesothelioma or pancreatic cancer, can affect the types of exercise accessible to cancer patients but shouldn’t keep anyone back from reaching their health goals.

Here are some awesome mixes to get you motivated to start you on the road to a healthier lifestyle:

One More Time (Radio Edit) – Daft Punk

Moves Like Jagger – Maroon 5 Ft. Christina Aguilera

Beautiful People – Chris Brown Ft. Benny Benassi

I Can Only Imagine – David Guetta Ft. Chris Brown

Heiress of Valentina – Dúné

Underneath – DJ Antoine

You Can Be The One – Late Night Alumni

Pressure (Alesso Remix) – Nadia Ali

Blackout – Breathe Carolina

This is a guest post by Katrina Evans:

Katrina Evans is a recent college graduate aspiring to write for health and wellness resources all over the web. She enjoys making a difference in people’s lives seeing how devastating cancer can be for people and their families. Katrina also really likes to run, stay fit, and listening to cool podcasts.

Nutrition while running

noreply@blogger.com (Janet Shaw) — Mon, 16 Jan 2012 01:34:00 +0000

This is a really good blog posting on nutrition while running. I still have tons of questions such as what sort of foods to eat while running? He mentioned caffeine on the run I would love to know what source of caffeine runners use? So much to learn but this post is a great source of information so check it out.

Ryan is kicking his own ass for IM Lake Placid in 2012!: Fueling for endurance events - Part 1:

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Yasso 800s

noreply@blogger.com (Janet Shaw) — Mon, 24 Oct 2011 04:40:00 +0000

This is interesting. I think I might implement this into my marathon training?

Update: I read the article and I am going to try this. My training plan called for 200s and 400s but suggested in notes to try Yasso's 800s. So I am going to drop the 200 and 400s and replace them with 800s.

What do you think??

Here is my training plan from Higdon's website:

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	3 m Run	3 m Run	3 x Hill	3 m Run	Rest	30 min Tempo	6 m Run
2	3 m Run	3 m Run	3 x Hill	3 m Run	Rest	30 min Fartlek	7 m Run
3	3 m Run	4m Run	4 x Hill	3 m Run	Rest	35 min Tempo	6 m Run
4	3 m Run	4 m Run	4 x Hill	3 m Run	Rest	35 min Fartlek	7 m Run
5	3 m Run	5 m Run	5 x Hill	3 m Run	Rest	35 min Tempo	8 m Run
6	3 m Run	5 m Run	5 x Hill	3 m Run	Rest	Rest	5-K Race
7	3 m Run	4 m Run	8 x 200	3 m Run	Rest	40 min Fartlek	7 m Run
8	3 m Run	5 m Run	6 x 400	3 m Run	Rest	40 min Tempo	8 m Run
9	3 m Run	6 m Run	10 x 200	3 m Run	Rest	Rest	8-K Race
10	3 m Run	4 m Run	7 x 400	3 m Run	Rest	45 min Fartlek	7 m Run
11	3 m Run	5 m Run	12 x 200	3 m Run	Rest	45 min Tempo	6 m Run
12	3 m Run	6 m Run	8 x 400	3 m Run	Rest	Rest	10-K Race
13	Cross	3 m Run	5 m Run	3 m Run	Rest	5 m Pace	8 m Run
14	Cross	3 m Run	5 m Run	3 m Run	Rest	3 m Run	9 m Run
15	Cross	3 m Run	5 m Run	3 m Run	Rest	5 m Pace	6 m Run
16	Cross	3 m Run	6 m Run	3 m Run	Rest	6 m Pace	11 m Run
17	Cross	3 m Run	6 m Run	3 m Run	Rest	6 m Run	12 m Run
18	Cross	3 m Run	5 m Run	3 m Run	Rest	Rest	15-K Race
19	Cross	4 m Run	7 m Run	4 m Run	Rest	7 m Run	14 m Run
20	Cross	4 m Run	7 m Run	4 m Run	Rest	7 m Pace	15 m Run
21	Cross	4 m Run	5 m Run	4 m Run	Rest	8 m Pace	11 m Run
22	Cross	4 m Run	8 m Run	4 m Run	Rest	8 m Run	17 m Run
23	Cross	5 m Run	8 m Run	5 m Run	Rest	8 m Pace	18 m Run
24	Cross	5 m Run	5 m Run	5 m Run	Rest	Rest	Half-Mar Race
25	Cross	5 m Run	8 m Run	5 m Run	Rest	5 m Pace	20 m Run
26	Cross	5 m Run	5 m Run	5 m Run	Rest	8 m Run	12 m Run
27	Cross	5 m Run	8 m Run	5 m Run	Rest	5 m Pace	20 m Run
28	Cross	5 m Run	6 m Run	5 m Run	Rest	4 m Pace	12 m Run
29	Cross	4 m Run	5 m Run	4 m Run	Rest	3 m Run	8 m Run
30	Cross	4 m Run	4 m Run	Rest	Rest	2 m Run	Marathon

I have 28 weeks to train so somewhere in there I am going to have to cut 2 weeks. What do you think? I would love feedback on what you do, what you have learned, anything you are willing tell me. I think the best way to learn is from those who have been there!

Yasso 800s:

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I posted this on DM as well and got some feedback :) http://www.dailymile.com/forums/newbies/topics/13454-my-training-plan

Feedback from Daily Mile:

Joe H.
let you know in a couple weeks I've been trying to do that plan for my marathon in november. i incorporated some yassos in there but not religiously. think it's a good planand i've been able to stay healthy we'll see how the marathon goes. good luck
posted 3 days ago
Erik G.
I've used Higdons training plans for 5k and 10ks. However I dont like the Marathon Training you posted. Running 5 or 6 days a week might be too much. Id rather have 4 days running 1 or 2 days cross training. Also Id have the Tempos and speedwork in the middle of the week instead of the day before a long run.
However I heard good things about the Training plan so give it a try.
You did great in your first 5k. Thats an awesome time.
posted 3 days ago
Gator Mike
My thought is that it looks good and if your run it (or close to it) you should be fine for your marathon. Don't let a missed run get to you, just focus on nailing the next one.
I'm wondering why you drop the hill work when you start the track work, and wonder why you drop the track work about halfway through the program?
I usually run one day of hills a week through marathon training. I build-up to 10 miles at my marathon pace. I also do Yassos, I build-up to 10.
Looks like you are doing pace work the day before your long runs. Don't wear yourself out. I know my weekday runs sometimes slip until the end of the day and you don't want to be running your first 20-miler if you've had a tough run the night before.
posted 3 days ago
Joanna F.
If you want to finish the race feeling strong I would do long runs up to 24 miles. I've done training plans with the 20mile long runs, and the last section of the marathon kills me. Also, I've never tried doing tempo runs the day before long runs but that sounds like it would tire me out. Take my advice with a grain of salt, I've heard good things about that program just haven't tried it myself.
posted 3 days ago

Hal Higdon's MARATHON TRAINING GUIDE

noreply@blogger.com (Janet Shaw) — Wed, 19 Oct 2011 05:10:00 +0000

I am going to try this training out. Some friends of mine have done the training and are happy with it. I read over the page and I am happy with how the program looks. I am going to start at the Intermediate 2 level because it looks really close to what I am already doing.

I will be posting on how I feel it is going as often as I can. If you have tried this let me know what you think I would love to know your thoughts!

Hal Higdon's MARATHON TRAINING GUIDE:

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Dailymile and Runmeter review

noreply@blogger.com (Janet Shaw) — Fri, 14 Oct 2011 19:07:00 +0000

I just recently found a great website called Dailymile (DM). I am hooked! It is a social network for people that like to workout or are trying to lose weight.

Whether you like to walk, run, cycle, swim, or lift weights this site will help you keep track of your progress and share it with your friends. Once you share a workout your friends can comment and send you encouragement. The site also has a great forum so if you have questions on training, nutrition, gear, or anything you can ask DM users there. You can also learn a lot form others post on the forum.

The site also works with smart phone apps. I paid for one called Runmeter. It was $4.99 and had 4 out of 5 stars out of 1786 reviews. I am really happy with the app. It will track everything you want to know about your workout and upload it to DM when you are done. I love to know as much data as I can about a workout and this app give me my pace, time, distance, route, avg pace, elevation, and more. You can check your splits and see your route mapped out on Google maps. The app also has a calendar built in that it adds your workout to. It can connect to all your favorite social networks like Facebook and Twitter. It is a great tool! It will track many different types of workouts like hiking, walking, cycling, and so on. I use it to walk or run right now. Hopefully some day I will use it to cycle. It is worth the money. They have many free apps that will work with DM but I really like all the data this one gives you.

You may also notice that I have a training widget. The widget updates every time I upload a workout to DM. There are many more widgets to choose form. I saw a widget on someones blog that told how many cheeseburgers he had burned in his workout lol.

There are many active members that you can add as friends and most days I will get 10 comments on up. The people are so super nice and helpful. Many of them have blogs as well so you can follow their journey whatever it may be.

So come check it out and of course add me as your friend and I will be more then happy to encourage you and follow you training!!

http://www.dailymile.com/

The day of my first 5k at Main Elementary

noreply@blogger.com (Janet Shaw) — Sun, 09 Oct 2011 05:06:00 +0000

I caught my husband's nasty cold two days before the race so I went into this race thinking I would just walk/jog with my husband and daughter. The cold was a pretty rough, I got a bad headache, runny nose, felt weak, and tired. I spent the last two days just resting trying to get over it. No working out for me just rest, rest, and more rest. If you know anything about me you know sitting still and resting is not me. I have to get my workout in everyday it's just a part of my life and a part I love!

I could not get to sleep last night because I had slept all day. I finally passed out around 2 am or so. I was really happy when I woke up to find I was feeling much better compared to the last two days. I was not 100% but felt I could at least walk or jog the race. I took some Aleve to hopefully keep any headaches at bay. I ate my oatmeal protein mix because I ran out of bagels so sad. I put on all my gear and then we were off to the race.

We arrived at the school around 7:20am so my husband could register. He was not sure if he was going to be away for work so he was not able to preregister like my daughter and I. While he registered we picked up our shoe tags. The race was scheduled to start at 8am, so while we waited for the race to start I finished up my pre-workout drink Super Pump. I started to get really excited to run at this point. I am sure this was partly because of all the excitement of it being my first race and partly from the caffeine in the Super Pump. I asked my husband if it was alright if I went for it and ran the race competitively and he told me to go for it!

While we waited we got to talk to a nice older guy who has been racing for a bit. We told him about a race we had scheduled in a week called the Ghost N Goblin 5k. He told us he was in the race in the past and it is a fun race. I told him I read up on the pizza party awards after and it sounded like a good time. He told me about this website for the races in Ohio. It was nice to have someone to chat with about running.

The nerves started to go crazy when we got closer to starting time. I had to hop around to try to keep from shaking because the nervous shaking was making me more nervous. The guy did his little speech about the Olympic hopeful speed walker who was going to speed walk the race. Then he shot his gun and we were off. Right away my eye started to water like crazy. It was also pretty cold so my lungs could feel the burn not long after starting.

About a mile into the race I started to get hot so I shed my sweatshirt and tied it around my waist. My nose would not give me a break luckily I was prepared with some paper towel. So there I am trying to run at an epic speed (epic to me anyway) juggling blowing my nose and shedding clothes.

Halfway through the race I was passed by a female runner. I tried so hard to keep pace with her but she was just faster than me and pulled away. I watched her get farther and farther away. I just kept pushing it and tried not to let it get to me. The route had a few hills so I tried to push it down the hills and concentrate on my form to try to keep up and not get too far behind her. At this point I just wanted to not get completely stomped.

The whole race I was behind an 11 yr old little boy who kept up quite well! All of the other little kids fell out shortly after starting but this boy was a trooper. I was able to pass him about mile two. I finally made it to the Beavercreek high school track. This was the last stretch to the finish. The little boy flew by me and held in front of me through half the track. I was cheering him on telling him he could do it and you're doing great! He fell out right as the track curved toward the finish. I tried to encourage him but he shook his head and fell back.

I was so happy when I finished the race! After I made it across the finish line they took the shoe tag and I started to walk to cool down. The lady that passed me gave me a high five and told me great race that made me smile even bigger. I love nice people they help to make a great day even better and helped make the event more memorable!! I was shocked and impressed to find out that she is 41 yrs old 10 yrs older than me. Here I was thinking I might be too old to be competitive. I was nervous to try to be competitive because I just did not think I had any chance because of my age!

My time was not the best but I feel with more training I really might have a chance. There were 149 people in the race. I place 8th overall, 2nd overall women, and 1st in my age group. I got a medal for my 1st place and a LA fitness hat that I gave to my daughter.

My time was 23:35 and my pace was 7:53/m. The lady that beat me her time was 22:54 so close. The 11 yr old boy finish with a time of 23:46 first in his age group.

Here is the page with the results Speedy-Feet.

My daughter and husband finished 77th and 78th. My daughter got a medal just for being in the race. My daughter told me that my husband kept telling her to slow down or she would have been faster. So of course after the race while we were at Starbucks drinking a celebratory coffee we had to give him a hard time about it. I told him I thought she was going to hold him back but come to find out he held her back lol. We had a great time and cannot wait until our next race!

This race encouraged me to keep on training, learning, and working hard. I can still feel my lungs but it was so worth it! Who knew being healthy could be so much fun?

My first 5k

noreply@blogger.com (Janet Shaw) — Tue, 04 Oct 2011 04:44:00 +0000

I just got into running and the idea of doing some racing. I have not been training long but my daughter brought home a flyer from school on a 5k the PTO was holding October 8th. I decided to sign us up for it. I thought it would be nice to get the experience under my belt and meet some other runners in the community. It's also a great way to spend time with my daughter and a chance for her to experience something new. She is on her schools competition dance team and loves it. She always seems so happy after practice I love it.

I have never raced before so I am nervous and excited. I am just going to go out run and have fun! I have been doing research but I am still learning how to train. My main goal is to do triathlons in the future but I need a bike so until then I figured I could work on the running part and have fun doing races. I have no expectation to win but I will still give it my all and see where I am at.

I ran 8 miles in my Newton's tonight and my calves are killing. It may be a combination of weights a few days ago and still getting used to the Newton's. I may need to lay off the Newton's for the rest of the week so my calves can recover before the race. I don't think it will be a good idea to run a race all sore.

I will blog about my experiences in my first race after Saturday. I will also post pictures and times when I have them. Wish me luck!

Grilled Chicken Alfredo

noreply@blogger.com (Janet Shaw) — Fri, 30 Sep 2011 03:15:00 +0000

I love pasta! I had a craving for pasta tonight so I decided on my Grilled Chicken Alfredo so yummy!! I love this recipe because it is so easy to make.

My husband grilled out three big chicken breasts for me. Most of the time I make this meal with left over chicken or steak but tonight he grilled plain chicken breasts. I have to say I like it better when I get a chance to marinate the chicken first. I use the Mc Cormick's chipotle pepper marinade. I follow the marinade directions and let it sit over night then grill it.

Chicken Alfredo
3 big chicken breasts
1 jar of Ragu Light Parmesan Alfredo
1 Family sized bag of Steamfresh peas (if you don't like peas you can use frozen broccoli)
1/2 a box of whole wheat pasta

Like I said this is super easy. Simply cook pasta according to the directions on the box. While the water is boiling either cut left over chicken into bite sized pieces or grill chicken then cut.

Then put chicken, Alfredo sauce, and peas in a skillet. Cook at a medium/high heat until peas and sauce are heated. If you want to speed up the process a bit microwave the peas for a couple of minutes and then add them into the skillet.

Put noodles in a bowl then add sauce mixture. Stir well and serve.

I hope you enjoy this recipe as much as we do!

Prevent Blisters at Runner's World.com

noreply@blogger.com (Janet Shaw) — Tue, 27 Sep 2011 02:22:00 +0000

I have a problem with blisters when I run. I have tried the expansive socks that were recommended to me and still got the blisters.

I am going to try some of the suggestions on this website and see if they work for preventing blisters.

Prevent Blisters at Runner's World.com:

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Biggest Loser Bob Harper's Blog

noreply@blogger.com (Janet Shaw) — Thu, 22 Sep 2011 03:01:00 +0000

I love the Biggest Loser (BL) show. Season 12 started this past Tuesday. I have set my DVR up to record it in the past but for some reason it decided not to record it so I missed the first show. So sad I hate missing out!

I was on my facebook page when I saw a link that said Bob Harper is going to be blogging his experiences on the BL this season. I clicked the link right away and read it. Of course I didn't see this show but enjoyed reading the blog anyway. I think it will be interesting.

I can not wait to see what crazy things they make the contestants do this year. I know some of the things they do I would have to say no to. Last year they jumped off a building. No way!! I like my feet on the ground. I am sure it is because I am a control freak but nope I would not do it! The temptations are so not fair but I think that is were I would shine. When I put my mind to doing something I don't give into temptations.

Quick Tip: While I was losing weight I found it was so much easier to resist the junk food temptations if I kept it out of the house. If you have kids just buy things they like and that you don't. I would not run out to the store just to get a sweet/junk food. It also gave me time to think about it and talk myself out of going. It worked for me maybe it will work for you?

Here is the link if you would like to check it out:

MyTrainerBob.com:

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Newton Lady Issac running shoes review part 1

noreply@blogger.com (Janet Shaw) — Thu, 15 Sep 2011 23:18:00 +0000

I bought some new running shoes today called Newton's Lady Issac. I am really excited about them!

http://www.newtonrunning.com/shoes

My reason for buying the shoe: For starters I have been reading up on running, running shoes, races, and so on. I posted before that I would like get into doing triathlons next year and possibly hit some other races as well (5k,10k, and so on). I wanted a new goal to focus on while working out. Goals help to push me and give me something to work towards. I have ran in the past for fitness. I did mostly intervals training to try to prove to myself I could drop some extra body fat. I bought some Vibram shoes last year because I liked the idea of them. I didn't put many miles on them but started to run on my midfoot because of them.

Something to consider: As I have been reading I have found out each runner is different and has a different style in which they like to run and feels is most efficient to them. My longest run has been 6 mile and I was really comfortable with the midfoot striking. I also read that the midfoot/forefoot striking improves speed and lessens injuries. The reason I mention this is because this shoe is designed for Chi, Pose, Evolution, barefoot, midfoot, and forefoot runners. If you heel strike I believe you will not like these shoes. Here is a really good review of the shoe from a heel strikers point of view: http://www.runblogger.com/2010/06/newton-sir-isaac-running-shoe-review.html

Our journey to find the shoe: We went to two different specialty shoe stores to check these out. The first store fitted us for the shoes but did not have our sizes in stock. The sales lady we talked to wears a Newton shoe herself and knew how to pick the right shoe out for our feet. She checked our arches, sizes, and if the lugs were in the right position (below is a picture of the lugs the four rectangles in black).

The shoes are a little pricey. They run about $125-$180 ish which turns most people off from buying the shoe. Interesting fact, the guy who won Kona Ironman 2008 wore a pair of Newtons, http://www.slowtwitch.com/Products/The_running_shoes_of_the_top_10_men_in_Kona_578.html. Most of the reviews claim once you get the correct form you can run faster in them.

Shoe mileage: The Newton website said you will get the same mileage out of the Newton as you get out of your current running shoes. Mileage on a regular running shoe runs around 300-500 miles depending on your running style and weight. The sales person at the first store claimed we would get 1000 miles out of the Newtons. I did some searching on shoe mileage of the Newtons. The reviews all varied but were in the 300-500 range.

My husband ordered his shoes at the first store. I am training for a 5K which is in 3 weeks so I need mine like yesterday. The 5K is at my daughters school and I thought it would be a great first race. I plan to run it with her. I think it will be nice to get some experience under my belt. I hope I have time to break my shoes in.

The next store: So I went to another store with an equally knowledgeable owner. He had a lot of information on how to run and improve speed and distance. He talked to us for a good hour or so it was fun. I believe he wears a minimalist shoe like the New Balance Vibram. I needed another shoe that I could walk in and run in until I break in my Newtons so I bought a pair of those as well. I will blog on those later. Finding knowledgeable store clerks these days is hard but if I am going to drop $130 on a pair of shoes I wanted to make sure the store clerk knew about the shoe.

Size and Fit: I was able to test the shoes out at the store a bit. They felt comfortable but I will need to get some miles on them before I will be able to really go into detail on the shoe. Just make sure you go to a store and get fitted for the right size. If you get wrong size they are not comfortable at all. My husband had that problem the first day we went out looking. The clerk had no idea what she was doing and he did not like the shoe at all. The next day when he was correctly fitted to a Newton shoe he loved the feel and fit.

Socks: Why am I talking about socks? I have had problems with blisters when I run. Mostly on the tip of my longest toe (which I have since learned my shoes were to small) but sometimes in between my toes as well. I talked to a nice couple in the book store one day and she told me to try out the Phd smart wool sock for my blisters. I purchased a pair today at the first store we went to. When I went to the second store the owner suggested the injinji toe socks. I think the toe socks are going to work out the best for the blisters I get blister between my toes but only time will tell. The socks are super expansive but if they save me blisters they will be well worth the $10-$13 dollars a pair.

A tip I learned from the two sales people is you should have a sideways thumb width between the tip of your shoe and your biggest toe. My old shoes my toe hit the tip of the shoe.

I watched a video on the Newton website and thought it was neat that the shoes wears like tires. After you run in them a bit you can check the tread to see how you are running and adjust if you need to.

I will write a follow up review once I get out and put some miles on these shoes. I will let you know how they do while running short distances, long distances, and sprinting.

Newton Lady Issac running shoes review part 2

noreply@blogger.com (Janet Shaw) — Wed, 14 Sep 2011 14:27:00 +0000

As I wrote in a previous post I decided to splurge and buy the Newton running shoes. I needed new shoes and read up on the different running shoes and decided the Newtons were worth a try.

I have read many forums and reviews on these shoes and the people that could stomach the price and bought a pair really liked them. Most of the people that didn't like them, mostly didn't like the price. Like I said they run around $125-$180. The pair I got were $130.

In one review I read the guy said at first he didn't like the shoes but after changing his running technique to a mid-foot strike style in which the shoes were designed for he loved them. He said he ran faster and more efficiently.

I was so sure that because of my fitness level that I would be able to run in this shoe and not need the adjustment period the store clerks kept talking about. Well sad to say the day after my first one mile run in the shoe my calves were killing.

Make sure that if you are thinking about buying a pair that you go to a store with a knowledgeable sale person. If you don't get the right fit the shoe will be very uncomfortable. My husband and I went to a store to buy the shoe and the sales girl had no clue. She just bought us the size we asked for and my husband said the shoe felt wrong. My shoe fit great so I did not understand this.

The next day we went to a different store with a knowledgeable sales lady and she fit us for the shoes. My husband then liked the fit and feel. She did not have my size so she had me try one size down and I then understood my husbands complaint the day before the shoe felt wrong and uncomfortable. If the lugs are not in the right place it pushes your foot all wrong.

I have put about 70 miles on these shoes now and I really want to like them but I just don't. I have worn them for both short and long runs and I am not impressed. The price is high and I just don't feel like they are really a help. I find my Vibrams New Balance shoes to be more comfortable over all.

My foot can move naturally in the Vibram NB and I don't get that feel from the Newton. For long runs I really like the cushion of the Newton but as far as running over all I like the feel of the NB shoe better. I don't feel like it makes me faster either which some people think they do. Maybe I did not give it enough time but I just like my other shoes that much more. I just don't love the Newton and for the price you should love them or it is not worth it.

After a few runs on the treadmill my husband decided to take his back to the store. Unfortunately for me I really wanted to like them so I ran outside so I am stuck with them.

When I bought my NB Vibram I tried on the New Balance 10 minimus. I really liked the feel of the shoe in the store but had read really good reviews on the NB Vibram so chose it. I have been thinking about the NB 10 minimus a lot because I know it has more cushion than the Vibram NB minimus. I love the NB Vibram just need a little more cushion so I ordered the NB 10 last week. I am hope they have the feel to the Vibram NB with a little more padding? I will write a review on them once I get some miles on them.

The Newton is not for me but everyone is different and that is why there are so many shoes to choose from. If you ask a 100 people what the best running shoe is you will get a different answer from each. For now I am still on the hunt for the perfect shoe and really hope the NB 10 is it!

Happy running and Good Luck on your shoe hunt!

Body fat % website

noreply@blogger.com (Janet Shaw) — Tue, 13 Sep 2011 02:11:00 +0000

Here is a really good site if you would like to know your body fat % and how to take the measurements.

Body Fat Calculator 6 formulas to calculate body fat percentage:

You'll need body fat calipers in order to take your measurements but it's really easy to do. This one here runs $29.95 on this website and comes with a measuring tape to which is really nice I bought a kit like this and love it. Amazon has it for $25.00:

http://www.amazon.com/FatTrack-GOLD-Digital-Caliper-MyoTape/dp/B0000X63LM

My husband and I did our body fat measurements last night and it took maybe 10 min. We did three measurements in each of the seven places and took the average of each measurement. We both ended up having around 16% body fat, that put him at a fitness level and me at athlete level.

Body fat % is good to keep an eye on when you are losing weight because you will be gaining muscle which weighs more then fat. It may appear some weeks that you are not losing when really you are losing fat and gaining muscle. It is not necessary to do though my dad lost the weight he wanted to without this tool but would ask me why he was not losing some weeks. I would always reply if you want to know what is really going on with your body then do your body fat % and that will tell you.

There are some times when your body just won't let go of the fat so you just have to keep at it and know that you will see the results you want if you are patient. It's hard I know but it is worth it! If you find you are not losing you may need to do one of three things, clean up your diet, hit the workout harder, or try mixing up your workout. Instead of hitting the treadmill like you always do jump rope or do the bike. Mix it up keep your body guessing lol.

Bodybuilding.com - 13 Excuses That Will Ruin Your Diet & Tips To Avoid Them!

noreply@blogger.com (Janet Shaw) — Tue, 30 Aug 2011 01:21:00 +0000

Bodybuilding.com - 13 Excuses That Will Ruin Your Diet & Tips To Avoid Them!

This is a really good article. Very well written and speaks to me. I have made many of these excuses and have had to work past them as well. What kept me on track is I was knowing I would meet my goals faster if I cut out all the junk.

After I lost weight I wanted to enjoy the things I love to eat but did not want to ruin all the work I did to get to a healthy weight so I am always looking for healthy ways to eat the food I love.

Here is some of my opinions in regards to sections in this article:

4. "I'm beat! I can't imagine cooking tonight, so I'll just go through the drive through."

Okay so we all have been there and done that. It's so tempting, easy, and cheap. Here is a trick, Google your favorite fast food restaurant or take out joint when you have some spare time and read the nutritional information to find a meal or two that fit into you plan. If you have a phone that has internet check it really quick while your in the drive through. Most places have healthy choices, remember just because it sounds healthy doesn't mean it is.

I used to eat at this really great sub place. I got their grilled steak sub every time thinking I am eating healthy. One day I looked it up the nutritional information so I could add it to my food log and it was over 1000 calories for a 6" sub. I was so mad because I thought I was making a great choice. So take the time when your can to do a little research it will go a long way and you won't have to do it often if you are like me and tend to frequent the same take out places.

8. "I paid for it, and I don't want to waste money."

This one was not as hard as I thought it would be. Once you change the way you eat why put stuff into your body that will compromise all the work you have done? How much is your good health worth? It is better to give it to your local food pantry than to ruin your progress because you have a bag of oreos that need to be eaten up. I used to eat processed meals and caned veggies most had expired because I no longer ate them but the ones that had not my daughter took to school for food drives. This section rings true if you eat food you know is not healthy it will push you farther from your goals and cost you more time working it off. What is worth more your time or your money?

12. "I'll start back on my diet tomorrow."

I used to say this all the time. I know how to lose it so I can just lose it again. It is easier to maintain then it is to lose it all over again. Try to enjoy life and find a healthy way to enjoy your favorite foods. If all else fails and you fell off your diet don't beat yourself up everyone has a bad day and weak moments. You just need to make sure you are back to your healthy habits right away. A little trick if you do fall off you diet/healthy lifestyle hit the workout harder the next day or add an extra walk in to make yourself work for that fallout.

Working your heart

noreply@blogger.com (Janet Shaw) — Fri, 26 Aug 2011 15:59:00 +0000

Another good running article. I am going to try this out and see if I improve any? When I was trying to cut my body fat I did something like this keeping my HR in my cardio fat burning range and it worked really well for that. I was not tracking my speed or distance at the time because that was not my goal. I will keep you posted on my progression.

http://www.markallenonline.com/maoArticles.aspx?AID=2