Source: cutandjacked.com via A on Pinterest
A little over a month as passed since my regular blogging. I admit after discovering the unfortunate truth that I cannot physically run because of my feet, it just became a battle of little motivation to get up and do something consistently. It’s easier to get up and run as opposed to creating a work out. In essence, I am still “lazyfit girl” because sliding back into comfort is so incredibly easy.
Yesterday I did a fitness assessment at the gym which gave me motivation to get back into a routine. My body age is 26, which really isn’t much different than my 30 years, but granted at least its lower. The gym’s director measured strength and flexibility and goals in terms how you eat and what your physical capabilities are. The heart rate monitor was being bitch and didn’t really work that well, but otherwise it was good. He gave me suggestions on different workouts to compensate for cardiovascular running, like the row weights which use upper body and lower body, jacob’s ladder which is practically like stairs with resistance, and of course your elliptical, or even just a circuit workout keeping your heart rate up. It was pretty simple, not anything complicated but I had been processing a while that I’ve gone completely off the radar of fitness but yesterday completely shut that negative thought down.
Mentally it’s a battle to stay focused on being physically in tune with your body. I am notorious for letting one negative thought break me in more ways than one. If any advice I’d give in learning a particular lesson, it is being in a good place mentally spares you the agony of trying to accomplish something in a state of chaos. Ask yourself a few questions…
1. Am I enjoying this journey?
2. Am I going at this alone?
3. What am I thankful for?
4. Am I giving myself rewards for accomplishing little goals?
5. What is my goal? Is it feasible? Is it realistic?
At work I encountered a 39 year old woman, who regularly goes to the gym, and started feeling severe chest pain which she had ignored for a couple days. It wasn’t until she couldn’t walk up a flight of stairs and her husband coaxing her into checking into the hospital. We as health providers, even had doubt saying…”what is she doing here? it’s nothing maybe pleuritic pain, she’s too young” and learning that she had some vessel disease or heart disease was a bit shocking knowing her routine.
Learning this as well, made me less obsessive over little failures that I haven’t done because of the greater fact that I’ve accomplished a triathlon, I go to the gym as least once a week, I walk my dog everyday, and eating badly has always been in good company. I love food and you can’t deny what you you love. Creating solutions to combine what you love into your goals is easier when you’re mentally focused.
Listen to your body. If you’re full you’re full. Listen to what you already know. Fruits and Veggies. Although my parents eat pretty poorly at times, they keep fruit everywhere!
Lastly I would inject the fact that strength training is uber uber important. I work in a field where so many of us nurses’ backs have given out. Strength and body mechanics are important. You think athletes ACL injuries are due to impact with other athletes? The majority of the time it’s because of areas that are not strong. Places you haven’t tried working out. Moving in direction you haven’t already moved. This paragraph is meant to be metaphoric by the way. Try something new, if what you’re doing isn’t working.
RECIPE: BANANA-OAT BREAD!
Whether you have it as a quick on-the-go breakfast or an evening snack, it is delicious, fresh, easy on the budget, and free of unwanted synthetic chemicals!
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INGREDIENTS*
1 teaspoon baking powder (aluminum-free)
1 teaspoon baking soda (aluminum-free)
3/4 teaspoon salt (sea salt…skip the synthetic chemicals in table salt)
2 cups plus 3 tablespoons all-purpose flour (organic/unbleached)
1 cup plus 3 tablespoons quick-cooking oats
1/2 cup plus 3 tablespoons brown sugar (sulfite-free)
1/2 cup (1 stick) plus 3 tablespoons butter (organic…skip the animal hormones, antibiotics and other animal drugs and pesticides in non-organic dairy products)
1 cup mashed bananas (about 2 ripe large bananas)
1/4 cup milk (organic…skip the animal hormones, antibiotics and other animal drugs and pesticides in non-organic dairy products)
2 teaspoons vanilla extract
2 large eggs (organic…skip the animal hormones, antibiotics and other animal drugs and pesticides in non-organic dairy products)_________________
PREPARATION
1. Preheat oven to 350 degrees F. Grease a 9” by 5” loaf pan.
2. In large bowl, mix baking powder, baking soda, salt, 2 cups flour, 1 cup oats, and 1/2 cup packed brown sugar until blended. With pastry blender or two knives used scissor-fashion, cut in 1/2 cup margarine or butter (1 stick) until mixture resembles coarse crumbs. Stir in mashed bananas, milk, vanilla extract, and eggs just until flour is moistened. Spoon batter into pan.
3. Prepare crumb topping: In small bowl, with fork, mix 3 tablespoons flour, 3 tablespoons oats, 3 tablespoons brown sugar, and 3 tablespoons margarine or butter until blended. Sprinkle crumb topping evenly over batter.
4. Bake bread 1 hour and 10 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack 10 minutes; remove from pan and finish cooling on wire rack.
.SERVINGS 16
TOTAL TIME 90
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(*Recipe altered by ChemicalFreeLife.tumblr.com to be free of unwanted synthetic chemicals; original source recipe: GoodHousekeeping;thedailygreen.com;photo-joythebaker.com)
(via healthyeats)
Source: seasons52.com via Steffanie on Pinterest
Want to go with me? :)
Chili-Spiced Salmon Salad
So today I made a chili-spiced salmon salad. It’s pretty yummy. You can find it through this link http://pinterest.com/katgrrl/eating-healthy/ It’s only two servings by the way and depending on what sizes you can find at the grocery store or what ingredients you already have, will determine how much this salad is per serving. I, being the lazy one had almost none of the big ingredients around so I spent a little more than I expected to. In any case it is a very good salad and one serving is less than 300 calories.
So the last few days have been a chaotic time in terms of deciding what my priorities are in training. I kind of hit a bump in the road with my feet. My right foot diagnosed by the doc today has a painful callus. I know it seems almost like “oh it’s just a callus,” but having never experienced one that is disturbing the way that I walk to the point it numbs the mid portion of my sole when I run makes it a little more serious. So I’ve stepped away from the running for now to train in other ways and maybe will put the March date on hold till I figure it out. In any case if I was running I’d have to be Emma F., because I bought her bib number but apparently they couldn’t switch over the names?? Weird. I have an actual podiatrist appt on the 30th. I already have a history of foot problems, maybe they have some suggestions for me. Swimming? Most likely. (It’s all coming back full circle. Swimming ->major goal)
I entitled this blog laundry still requires folding because, well honestly because some people in my house don’t know that they need to take their laundry out of the dryer when they’re done, but also you can do the work but you need to be organized. I aspire to be a writer. I can call myself a writer but I don’t necessarily believe it yet. Max gave me a multitude of writing kits. Yay encouragement! Go Max! The second chapter in one of these self help books was entitled “Set up Your work place.” A ha! I didn’t start writing this blog until I actually made this small alcove near my window with a small collapsible desk from BJ’s. I have my computer and I have a yankee candle and a light and some other miscellaneous crap on it as well. But the point is, you need a regular space that is somewhat inviting and comfortable and allows you to work.
You need a space. If you hate your gym, find something else. If you have space in your house set up a fitness area. If you have a moderate amount of space in front of your television….uh make-shift yoga studio! If you don’t like going to classes. Invite some friends over and Yoga it up at home! There are two pieces of equipment you can find cheaply at Ross, Marshalls or TJ Maxx or Target. Resistance bands, and a stablity ball. However I do suggest Cardio with your yoga.
Lastly to follow up on my laziness about serving and volunteering at my church. I helped out again in the Cafe area and didn’t feel so intimidated anymore. I felt more equipped to do what I needed to do. It motivated me to want to do it again. Keep working on your goals! Even if there is no visible changes, you are changing! Believe it!!
Burpees!
This morning I was 15 minutes late for a 30 minute workout. Ho hum I was tired from drinking caffeine after 5pm which I strongly suggest you fight the urge to do so you can get a good night’s rest.
So this morning was a 15 minute power workout, which undeniably will always include burpees! The best way to keep your heart rate up. You can use weights as well, but they’re usually done using you’re own body weight. It’s kicking your legs out and in with your hands in pushup form into a plank and a pushup and a jump. See video.
I plan to sleep early tonight and work early tomorrow.
Out.
Source: google.com via Katherine on Pinterest
Today was Yoga flow in Columbia MD. It was a nice relaxing opportunity to get back into exercise after a weekend of whatever goes and NO exercising and eating and eating and eating. (That’s what I do in New York :))
I named this particular blog “listening” because I think, no I KNOW that I have trouble doing exactly that. You know how several people always have some kind of advice for you and you go “eh yeah I should do that,” but what you’re really saying is…”there’s no way in hell I’m going to do that. It’s a nice idea but maybe another time.” It sounds good but can you really do that. Is it possible to do a marathon? Is it possible to do a triathlon? I think so. Yes. But it’s all about timing and what you’re ready for. But you are always ready for something.
These past few weeks I’ve been trying to figure out where I fit in in my church. I normally serve in the cafe making coffee and what have you. I found it to be particularly intimidating and not necessarily meeting as many people as I thought I would be. I ended up cleaning carafes by myself at the last service and not really connecting. My first notion…do something else. What that was exactly wasn’t necessarily clear. I just didn’t want to have to do something regularly, be on time for, and actually be accountable in learning something and learning it well. In other words laziness. Maybe I could find something else that didn’t keep me so involved and in everyone’s face since its the first point that everyone drives to at church. Coffee. Yet I’m telling myself I can’t connect with people yet I want to withdraw myself from the very place of connecting. I had coffee with the Cafe coordinator at this great coffee place in Alexandria, VA, Buzz coffee http://buzzbakery.com/ That is actually open till 12AM, which is hard to find around here.
The purpose was to get out of serving on the Cafe team, but there were so many changes being done to this area of the church, that it kinda seemed more inviting, but it was still regiment, and required more regular attendance and consistent serving, which would in any case resolve any connection issues because I would know more people and would also resolve the intimidating issue because I would be doing something more consistent and learn how to do my job well out of experience. I still didn’t want to do it until I realized, I’m not listening. She explained everything that I was looking for was actually right there, I just wasn’t willing to really do it, and be in it and work at it. How many times have I said to myself I want to do this and that, but never really get even close to the goal because I fail to work hard for it. The answer is right there. I’m just not willing to listen to it, because I have my own lazy agenda.
Say no to lazy agendas. They go absolutely no where and come back full circle. Take initiative. Start somewhere and keep at it, until you really know where you’re going and know what you want.
Peace.
Today was spinning class at 10:30AM. I hate spinning. I do. I love it, but I hate it. Plus I was 15 minutes late, thank God. 15 min more and I would have died.
Spinning or cycling is an excellent indoor aerobic exercise that is guaranteed to burn lots and lots of calories. No joke. It’s the one thing I dread but the one thing I know works in building my cardio. I think I figured out something though. I don’t always have to change the resistance so much that I can’t even enjoy the pumping music. But if you want an exercise that keeps your heart rate up, please join a spinning class. Bring your water and bring your sweat towel!
The whole day my motto was exercise, eat better…exercise eat better.
As I type this I’m savoring a Roshen dark chocolate bar. I can’t read the label, but I’m sure something this good has to be incredibly calorie-fied. It’s got chocolate filling! I found a Russian Gourmet Store (907 Slaters Lane) next to Buzz coffee in Alexandria VA, which apparently has strong Russian beer available. http://www.russiangourmet.com I also found the Russian favorite, pelmeni in the freezer of this little shop. Russian dumplings btw.
Back to healthy at hand. Today despite the chocolate bar I made the decision to really be on target with my food. Hungry? Grab a fruit. Packing my lunch. Skipped the bread and skipped the rice. I packed deli meat, baby carrots and crackers with some spicy cheese. Grapes, asian pear and a banana if needed for snacks. Lastly my water. Sounds like a lunchable. Mmmm lunchables. Tomorrow I plan to eat some oatmeal for breakfast. I’m missing my fiber. I bought some pistachios at Giant today. I have some leftover hummus in my fridge. Fresh salsa from Harris teeter is also still around somewhere.
The truth is, I’m eating healthy for lunch because I need to, but also I am invited to dinner after work to a coworker’s boyfriend’s house for a “nice” meal. This dude has cooked a roast pig on a makeshift spit fire grill and he’s not even Filipino. His middle name is Chef, if you know what I mean. The reward for being good.
Gym time: 30 minutes 3-miles on the treadmill incline at 1 Speed 6.0
New York this weekend!!
