Outdoors for a workout?

There is quantifiable research suggesting that outdoor exercise provides greater benefits than sweating indoors. In one study, the researchers found that exercising outdoors “was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity.”

So, the next time it’s an absolutely gorgeous day outside and you’re dreading being stuck in a dark gym, take your workout outside instead.

Source :https://www.acefitness.org/acefit/healthy-living-article/60/5911/6-benefits-of-exercising-outdoors/

A handful of nutrients

So tracking calories is REALLY hard work, and logging calories and food into a food log is time-consuming, so here’s a REALLY EASY way to keep track of what you need to eat each day as written in IDEA Fitness Journal, Volume 13, Issue 4.

Daily totals for a woman: All you need is your hand!

  • 4-6 palmfuls of proteins (fish, tofu, meat, etc.)
  • 4-6 fists of vegetables
  • 4-6 cupped hands of carb-dense foods (whole-grains)
  • 4-6 entire thumbs of fat-dense foods (like avocado, olive oil, etc.)

This is based on 1,500-2,100 calories per day.

Daily totals for a man: All you need is your hand!

  • 6-8 palmfuls of proteins (fish, tofu, meat, etc.)
  • 6-8 fists of vegetables
  • 6-8 cupped hands of carb-dense foods (whole-grains)
  • 6-8 entire thumbs of fat-dense foods (like avocado, olive oil, etc.)

This is based on 2,300-3,000 calories per day.

hand pic

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How, when, where of buying a great shoe for workouts –

First, examine your arch.  Do the wet foot on a brown paper bag test if you aren’t sure what kind of arch you have.  Here’s how to do it:  http://www.runnersworld.com/running-shoes/the-wet-test

Then check out shoes and prices at http://runrepeat.com
Then order your shoes from the suggested website from runrepeat.com or use this fabulous and usually the lowest price ever site:

http://www.holabirdsports.com

Lastly, replace your shoes before the tread wears out — usually every 4-6 months –or risk an injury.  Buying new shoes is cheaper than knee surgery or plantar fasciitis.

 

1.5 million Americans  miss work the day after

the Super Bowl (According to HeraldOnline).  So I’m hoping you are not in that 1.5 million.  and I’m hoping that you are remembering that today is MONDAY – a fresh start; a clean slate. So no matter what you may have eaten yesterday, let’s start fresh today and be faithful this entire week.  Back on 80% – we got this!

AWESOME news~

So this morning, the group shared this:

  
and usually the research states that it takes about 6 weeks for you to start to see a change in your body.  So hang in there.  More changes coming.  Good ones.  But it’s a lifestyle.  You need to plan on continuuing  to eat well and exercise – even when February is over.  

BTW, pants in the dryer meaning – you can throw your pants in the dryer and so what if they shrink?!  (But also you must throw your workout pants in the dryer, because you are working out so often they don’t have time to dry on the drying rack! LOL – needed some coffee this morning!)

Almost to the end. Week 4.

One week from Monday is February 1. You are almost there. Hang tough.  If you fell off the plan due to an exciting snow day or just the weekend, get back on.  Monday is a FRESH start!  Do you feel better than January 1?!  I know I do.

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Are you getting enough protein?

How do you know?  

  • Do you feel hungry (read=HANGRY) at points during the day? 
  • Are you hungry within 2 hours of eating a meal?
  • Do you experience a low blood sugar/shaky feeling during your day?

If yes to any of these, you are probably not eating enough protein.  Protein makes you feel satiated, full.  The average sedentary man needs about 56 grams of protein in a day, and the average, sedentary woman needs about 46 grams per day.  To calculate your exact amount:

your body weight X .36/grams

And up it slightly if you have a really active day or job.  The average piece of chicken is about 21 grams of protein.  How are you doing?

Failure and fresh starts.

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If you fell off the plan this weekend, tomorrow is a fresh start. In fact, everyday is a fresh start, thank God. And besides, aren’t you doing better now than you were a week ago or two weeks ago?! Can I get an amen?!
Halfway there.

10 exercises that burn more calories than running:

You guessed it…Almost all of them involve- resistance training.   Run, weight-train or try these :
Click here to read the entire article.

  1. Kettlebell swings (so guess what we are doing this week?)
  2. Rowing
  3. Burpees (took care of that this morning!)
  4. Air-dyne Bike sprints
  5. Jumprope
  6. Fat-tire biking
  7. “Cindy” by Crossfit: for 20 min, 5 pullups, 10 pushups, 15 squats
  8. Cross-country ski
  9. Tabata squats 
  10. Battle-ropes

  

Cheating? Juices? Paleo? The latest trend…

ok, time to get several things out in the open (aka too much time to think today):

  1. Cheating?  Maybe as we shift toward this thinking of 80%/20%, maybe we stop using the word cheat…maybe we focus on all that we are doing right, how many veggies and how much REAL FOOD we ate today, and celebrate how we read our labels (and vowed to not buy that dressing anymore or some other random thing found in our fridge and thought, “I cannot believe they needed to add high fructose corn syrup crap to that!”).  Let’s concentrate on all we are doing right, because really we are in a lifestyle change, a change in our way of thinking, a change in our relationship with food.  It’s really not about following a set of rules for a month…am I right?  A healthier me. Healthier than a month ago.  Yay, us.
  2. Paleo? While there are lots of benefits to eating this way; unless it’s something I plan to sustain, then what am I doing?  Am I really never going to eat a piece of warm bread again? Why did I think it was a good idea to cut out entire food groups? (oh yeah, to lose weight and see if my digestive system didn’t like a food group – there were reasons…)And was I going to do that forever? The older I get, the less I want to mess with my metabolism.  Let’s keep it moving forward, revved up.  Eating real food, yes.  Eating processed crap from packages, nah, not so much.
  3. Lastly, juice cleanses? See above paragraph.  Are you really going to keep that up? Isn’t that confusing to your body?  Eat.  No wait, drink only for 3 days.  Then eat again.  Wait, that juice just lost half to all of it’s vitamins and nutrients because it sat out on the counter for over 15 minutes…I have a juicer. and a vitamix.  I am not against that – very FOR juices and smoothies.  However, for 3 straight days or more?  Talk about yo-yo metabolism, right?!

I think the answer lies in no extremes.  Moderation in all things.  Just my opinions…what are yours?  I would love to hear from you!

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