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30 day “little black dress” / “slim-fit suit” challenge!

starts Sunday, 9/18 and runs through Monday, 10/17.
How will this work?

  • for 30 days, keep a food and exercise log.
  • Earn 5 points for any workout that is 30 minutes or longer.
  • Earn 10 points for each day of clean eating.
  • Pay $30 to enter the competition. The person with the most points takes the money, honey.
  • You can also pay $10 to Kristi to have your body fat measured before and after (optional).

    FAQS:

  • What is considered clean eating? Glad you asked. Fruits, veggies, nuts, seeds, meat, fish, and only WHOLE GRAIN carbs (think brown rice, quinoa, stovetop (not instant) oatmeal). Small amounts of dairy are ok. Nothing manufactured or out of a package like chips, popcorn, protein bars, goo, etc. Actually you can have dark chocolate (60% or more) and coconut sugar.

  • No white or fake sugar.

  • No alcohol. (see below)

  • Food logs will be kept daily and handed into Kristi weekly via email or in person. You can earn up to 300 points on the food journals.

  • Points are deducted when you go off course – minus 5 points for alcohol. Minus 5 points for sugar. These are the big two that bring you down. Any other cheats are minus 1 point.

  • Workouts will be logged also and for each workout that is 30 min. or longer, you will earn 5 points. Could you workout twice in a day? Sure. If you worked out once a day for 30 days, you would earn 150 points here. (You could actually earn more than 150 points…)

  • Can I mess up/indulge on food and still win? Of course. The idea is not that you eat perfectly, but in a way that you can sustain for life.

  • http://www.myfitnesspal.com/mobile/iphone is the tracker or you can hand-write and give/email to Kristi.

  • Food logs must be handed in every Friday by 6pm to be counted for the competition.
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Juicing and the garden (or a friend’s!)

IMG_3311Some of you have gardens.  I grow a few tomatoes, but have some wonderful friends that share their gardens.  A few days ago I realized that my sweet friend, Robin had sent over a lot of squash, and we wouldn’t be able to eat it all in time.  To the rescue, the good ole juicer!  (This works out great for my 8 year old who LOVES to work in the kitchen!)  Squash juices well and is sweet.  We added carrots, a little mango, and a bunch of pineapple.  It turned a pretty orange, and we didn’t waste any food.  Yummy!  Thanks, Robin!

Do you need to get back on track this summer?

Yes, well me too.  I do better with a routine, a schedule, and some accountability, even though I like spontaneity.  So I got to thinking that next week is as good as any to get on track. 

Tuesday, May 31 through Friday, June 3 at 8:00am – 30 min. workout sessions for exercise, and no sugar, no alcohol, and nothing out of a package for nutrition – just real food.  Want to join me?

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!)