How has your fitness routine been? Are you on track or need to get back in the saddle? We’re quickly starting to get into holiday season, the season of colder weather, big sweaters and leggings — which gives us a little more stretch (no pun intended) to not feel so conscious about the way our jeans or tight summer clothes may be fitting. BUT! That shouldn’t give us fuel to slack off in our health and fitness goals.
After getting back into my workout routine this past September, I’ve been holding myself accountable and just waking up with a better mindset and getting up in the morning and getting my workout finished before my day really starts. This has helped me get the workouts in — since the nights have been getting darker sooner and the work days are getting a bit longer. Not to mention, I’ve gotten back into a routine just in time for the holidays to hit!
How do you help hold yourself accountable in your fitness routine?
Last month, I was sharing a few fears of why I’d been procrastinating getting back into a workout routine and back to my bootcamp classes – my excuse? Fear. And I said in my last post that come September 2nd, I was going to get back in the game. Well, I was two days off – but I was back on September 4th and have been able to slowly and steadily get back into a groove (for the most part) with my workout routine.
Not only was I afraid to get back into a routine because of hurting my back again – but I was also a little afraid at how sore I would be and how much I’d lost since being off for four whole months! But, luckily my first workout back was a good one, and my coach was super helpful and cognizant of workout modifications and making sure I wasn’t doing anything that would put unneeded pressure on my back and compromise it’s health again.
In August I only had three tracked workouts and they were a few runs – and this month so far as of this morning I have seven tracked workouts! Hell yeah! Last week was a bit of a wild card, so I didn’t get in everything I wanted too, but this week I’ve made sure I’ve gotten back on track after, starting my first week strong with three workouts. But, I’ve faced my fears and I’m taking one workout at a time and it feels so good to be back.
I shared how it’s taken a bit of time and understanding that getting back into a routine slowly has been the name of the game in the healing process, while also remembering to continue to strengthen my back and core. Which is something, I need to continue focusing on to help supplement my fitness routine.
It’s been all about listening to my body, understanding that my routine is not going to be perfect while also keeping the eye on the prize and focusing on my fitness goals, and being my best me!
Last month I shared an update of how my fitness routine has been pretty nonexistent because of letting my back heal up after having my worst to-date “flair up” over the month of May and creeping into June. I finally went to a specialist, which led me to physical therapy. And I was not happy that physical therapy was the answer to my back problems… it seemed like an easy scape goat and one I’ve heard before.
I was aphrenrsive about PT, but I really liked my physical therapist with my initial meeting and evaluation, and I ended up learning a lot in the process too. And luckily, by the time I got to PT, my back was feeling much better – so the goal of PT was to create a ‘maintenance plan’ for life and also to help combat those future flair ups. I did four weeks of physical therapy and have stuck tight to doing my exercises everyday – my physical therapist hasn’t put any restrictions on my physical activity, except for avoiding a few specific exercises when I go to bootcamp. So guess what?! I’m making a plan to get back in the game – first things first, continuing the strength my PT exercises and building my core strength. Next up, adding in running.
Ironically, building my core strength and establishing a better running routine are two of my 2019 fitness goals. Apparently the universe didn’t think I was doing a great job of accomplishing my core strength building and led me to PT – while I’m now grateful for and optimistic and feel better armed physically and mentally to combat and build my core strength. So, now to keep things still safe and slow, I’m going to focus on running and get back to boot camp in time!
So I’m going to stop using this heat and humidity as an excuse, and I’m going to get out and run! What excuse are you pushing aside to reach your goals?
Guess what! It’s still cold season – but when is it not? With cold season and daylight savings (have you recovered yet?) in full force it’s important that we take care of our bodies and our immune health, here are a few ways I make sure to combat this every year, especially when I start feeling like something might be creeping in – plus it’s just good to be our best, healthy selves.
Good Sleep. In order to get good sleep, I like a natural herb Valerian Root at night – this helps my thoughts and stress shut off and get a bit of a deeper sleep than I normally would. I seriously get some of the best sleep when I take this, although please read labels and consult with a doctor before taking! (because I’m definitely not a doctor!)
Drink Lots of Water. Getting into a good routine and pattern of drinking water is crucial, you mind find yourself using the restroom more, but staying hydrated keeps your skin healthy – helps muscles and joints work better – and helps keep the toxins out! I’ve always heard drinking water helps suppress your appetite, but I have yet to have that happen to me. *smiles*
Remember to Laugh. I’ve been lucky enough to have a few good catch-ups with good friends, and one in particular was filled with belly laughs, literally the entire night. My face hurt, my stomach hurt, but it felt SO good, and I realized I hadn’t had a good laugh in a long time, and I needed it – it’s just good for the soul. We need to nurture our souls just as much as our bodies because our mental health affects our physical health.
Exercise. It wouldn’t be a Fitness Friday if I didn’t mention exercise! Sweating out those toxins is another great way to combat cold and flu season – just be smart and clean if you’re in a group workout facility and hand sanitize as needed!
How do you combat cold season to be your best self?
In honor of breast cancer awareness month, I thought I would switch up my typical Fitness Friday and share some helpful information around breast cancer, ways to be screened and other considerations to help prevent your chances of getting cancer.
Knowing Your History. This can be the difference of someone being an average risk to a high risk of having cancer. Know your family history, whether it’s someone who has had invasive breast cancer or BRCA 1/2 gene mutation, especially if they’re a first relative. If you have a family history your breast cancer screenings can start as early as 26 vs. an average risk person starting at 40.
Make Healthy Choices. These may seem like a big DUH, but how we treat our body and what we put into our body can greatly affect how we run! All of these things that can prevent cancer may seem a bit obvious, avoiding use of tobacco, increased physical actively, working out regularly, sun protection, and healthy diet choices are among the few. Sometimes it seems like cancer will be unavoidable, but we can at least strive to make healthy decisions and actively avoid things we know are obvious cancer causers (tobacco – sun – etc.)
Check Your Body. Being aware of your body is important, whether it’s providing self exams to check your breasts for lumps or abnormalities or being aware of potential sun spots that may have not been there before. It’s important to know your body so you can listen to your body and know when something might be off. When in doubt, have it checked out my your physician.
Go to the Doctor. Maintaining your annual visits to your primary care physician and OBGYN can help mediate risks and also keep you on track for clinical breast exams – which should occur every three years starting at the age of 20, until it’s time to start receiving mammograms.
As a board member on a local organization that helps provide emergency financial assistance to women actively receiving breast cancer treatment who cannot afford life necessities – the risks of breast cancer are prevalent. With that comes heart wrenching stories of those who lost the fight (like a 38-year old mom of two, who died within a year of being diagnosed), although it also allows for a lot of inspiring stories of those who’ve beat it. Another sobering moment recently that hit home is my cousin who is my age going through preventative surgery as she has the BRCA gene mutation. It’s something we can easily forget about, unless we know someone directly affected – so it’s good to stay informed and aware!
Sources: Susan G. Komen – High Risk & Self Awareness| Mayo Clinic – Preventing Cancer |
I’m not sure about you guys, but the 4th of July holiday really whooped my butt! With it being on a Wednesday, I regrettably didn’t take any time off directly before or after – I figured a holiday in the middle of the week would be no biggie, if anything a nice way to break up the week. Well it definitely broke up the week and then derailed it completely – day drinking on a warm summer day, leading to a Thursday night happy hour with family, only to still have one day of work to wrap up. The food, fun, friends and family continued through what seemed like a 5-day weekend (with some work thrown in) and I was not only exhausted, but feeling super unhealthy after over indulging on delicious cocktails and tasty eats the entire time!! Ick!!
This past week was a rough start, but also a time to reset, recharged and get back into a healthy routine of balance. I told B, Sunday afternoon we were going to be ‘detoxing’ this week – and I think my version of detoxing is probably different than many others and I’ll tell you how. My detox isn’t a juice cleanse, it isn’t eating celery sticks for 4-straight days, it’s simply cutting out the crap and getting back on track. No sweets, no alcohol, no chips/snacks, no candy and low-to-no carbs. My detox is making healthy choices, picking veggies over chips, salads over cookies, and no bagels/bread/rice/heavy carbs.
For me, when I know the balance has been lost, it’s better for me to be a bit tougher on myself, keeping myself accountable than letting a few more things slip through the cracks. I maintain plenty of that balance – but it’s getting back into the mental state of making those smart choices and saying ‘no’ to the ones we often want to say ‘yes’ too.
I fought many temptations at the office this week and stuck to my guns when it came back to getting back into my balance, waking up and running or getting to the gym and then maintaining those healthy food choices (cheated with some bubbles one night!) throughout the day of what I put in my body. How do you get back on track? Have questions, or need help – leave a comment below!
Happy Fitness Friday! Last month I was talking ALL about accountability, especially when it comes to your fitness routine and diet. One of the biggest things that helped me get to some significant LB loss was changing the way I ate – and not by doing a fad diet, or being super super strict, but being healthy and aware. Before this, I thought that getting back into a rigorous workout routine would cure my weight gain, but it didn’t. So, I gave in and cut back on carbs, made better choices, portioned my meals better and said no to some things I would’ve said yes too. But I still ate cheetos and had a few sweets now and then, but I said bye to pizza, bagels, rice, and french fries.
Fast-forward to today. I am not as strict… but I am still very aware – so aware in fact, I noticed that my new ‘strict’ was becoming less and less sometimes and I quickly had to adjust myself. Yes, a few weeks ago I felt like I was falling off the rails and I wasn’t happy about it, especially since my workout routine has maintained (finally!) … it’s the damn food. I was feeling bummed about it, but also made a decision right then and there to do something about it and jump back on the wagon, continue to have balance but switching out and making healthy alternates and better portions.
My point in all of this is, as I’ve said many times before it’s all part of the journey, falling a bit to become stronger. My goals have changed a bit from last year, but that doesn’t mean I can throw all the progress away. Follow your heart always, but in these instances you must follow your head and go to the gym!
Since we’ve been in #weddingdiet mode, we’ve been trying to be a bit more conscious with our dinner choices, on top of some recent dietary restrictions I’ve been faced with, the options become extremely limited. So we’ve had to try a few more options and stick solely to the basics; meat and veggies. But with this comes prep time and planning which are two crucial items when trying to eat right!
The goal for me, is finding recipes that can easily be tailored to fit within my dietary restrictions, which pretty much means, no cheese and nothing too spicy, among other things that I’ve just learned to stay away from – and even just in general the more plain the food is, sadly the safer it is for me! So although these recipes I’m dying to try will need to be altered – it doesn’t mean you all have to suffer too!
Beef Taco Salad Pizza: This looks so delicious, and very few ingredients too, which makes pulling this one together affordable! I would have to ditch the cheese and sour cream, but the seasoning and avocado will make up for any lost taste!
Black Bean Quinoa Burger: This plump looking burger calls for some spicy mayo, this would definitely need to be substituted out in addition to the cumin and cayenne called for in the actual burger. I love the idea of mango and avocado topping this quinoa black bean burger – mouth officially watering.
Greek Grilled Eggplant: This recipe again is super easy and low cost, making it a perfect busy-day dinner! Ingredients are probably all housed beyond maybe picking up a fresh eggplant to slice up and grill. I think you could probably guess by now, no feta for me! But some fresh basil would be a great topper.
Have any great, easy recipes? Leave a comment below and share them with me!
Happy Friday! Today I am sharing with you my first pass at Overnight Oats. Yes, I finally bit the bullet and tried this craze. I was hoping to share two recipes with you, but I didn’t love the one – and why share stuff with you all that I don’t love?! The best part about this recipe is, it tastes delicious, it’s a little sweet, it’s dairy free, and easy for on the go! What You’ll Need:
– 1/2 cup of rolled oats
– 3/4 cup of almond milk
– 1/2 tsp. of cinnamon
– 3 tbsp. of grated carrot
– 1 tbsp. of maple syrup
– 1/2 tsp. of vanilla extract
– Shredded coconut for topping
1. Place all dry ingredients into a small, air tight container (mason jars seem to be the most popular!) then stir the dry ingredients together.
2. Next, add the almond milk and stir so that it’s mixed well.
3. Seal with lid, and place in fridge overnight (or at least 2-3 hours)
4. Top oats with coconut topping, as much or as little as you’d like!
I’m still curious about these overnight oats, so I’m sure I’ll be trying a few other recipes! Not to mention I am a horrible planner in the mornings for breakfast, so this is good for morning workout days. What are your favorite overnight oat recipes? Please leave a comment below!