Posts Tagged ‘healthy’

LET’S GET REAL… HEALTHY! Realistic Steps to Living the Fit Life (Part 2)

Yesterday I posted Part 1 of “Let’s Get Real” a guest post from my friend Erin Berry Scott! She is on the blog sharing some tips on living a healthier lifestyle with advice that we can all use and implement! She’s already shared that we need to set priorities, educate ourselves and find what moves us, and to get help and engage others. Read below to check out her final tips!

This is a biggie! In fact, this is where I spend most of my time and energy when it comes to living the fit life! Deciding to begin and commit to a new workout when you are not in the habit of working out regularly is HUGE. For some, that kind of commitment level tends to bring people to a pretty serious place mentally and emotionally: “I have no other choice but to make this change…my life depends on it.” That is a LOT of pressure! The wellness journey is a life-long one. Having an attitude of lightness and positivity will make the journey all the more pleasant. Having a sense of humor about your fitness journey is helpful in two ways:

1) laughing is a stress-reliever!! The simple act of smiling almost always puts you in a good mood!! Stress is one of those, what I call, “silent saboteurs” to fitness and wellness goals. I know so many people work really hard in their workouts, stay hydrated, keeping an eye on their eating habits and portions and… nothing. They feel stuck. They are stuck. Upon further investigation, it is the stressors in their lives that are contributing to their slow crawl towards their goals.

2) Having a sense of humor and laughing at yourself along the way actually helps you stick with it!! Believe it or not, I have students in my fitness classes that come to just have fun (and I believe to hear my jokes!) and realize only after the fact, they got an incredible workout. Did they nail every punch and kick with precision and power? Probably not every one. But they stuck with it, continued to get better and better until their form and coordination had improved. Because they are able to just let go, not fret over the errors and just have fun with it, they automatically improve. For some people, their lives are SO FULL this is the only time in their day they have to experience joy! That blows my mind! They come to my classes consistently and that yields results. If someone were to get all hung up on thoughts like, “oh, I have two left feet. The moves are too fast. I’ll never nail it like you. I missed that punch. My jumping jacks are lame. Squats are haaaaaaaard,” they would see little success. If, however, they approach their workout with an attitude of “Haha! Did you see that 1-legged jack I just did?! I just invented a new move for ya, Erin!” or “Squats = jello legs!!” it puts a positive spin on, what can often be, a tough journey.

Know that all of these steps are realistic and effective–when addressed one at a time or in a step-wise fashion. Did you ever try to hop with two feet up a flight of stairs? Pretty challenging…but when you place one foot on each step at a time, you were able to climb the flight of stairs with much more ease.
Changing too much at once is a recipe for disaster. Determine your priorities first and figure out when and for how long you are free to commit to fitness. Do some homework and find what kinds of fitness styles work for you. Once you’ve nailed down a program/system, get help sticking with it. Support is huge–people will be able to better help you stick with it once you know what it is you’re doing. Lastly, protect your positive attitude and outlook. Belief–or lack of–can surely guarantee success–or failure. The benefits of having a light-hearted attitude about it all go far beyond simply sticking with a program that will get you to your goals. A little bit each day is sure to realistically move you towards a healthier, happier life!

THANKS to Erin for her expertise and advice. I’m all about living a healthier lifestyle and these tips were just what I needed to fulfill my goals!!

About Erin: Erin Scott (BSc, cPT) lives in Boston, MA with her husband, Steve, and 9 year old dog, Angel, who are the center of her world. She is an AFAA-certified group fitness instructor, teaching high-energy classes such as Turbo Kick and PiYo Strength throughout the Boston-area. Erin is the founder of SillyFit and enjoys being an Independent Team Beachbody Coach–helping others become physically and financially fit. She also holds an ACE Personal Trainer certificate and is listed as a certified fitness professional with IDEA FitnessConnect. Erin has always had a passion for lifting others up and helping people see their fullest potential. She is always looking to learn more, improve and grow…and pass it on! When she’s not teaching, training or coaching, Erin is a neuroscientist–researching psychiatric disorders, spending time with her friends, family and loved-ones, serving her neighborhood and community, dancing, bowling, enjoying music and cheering on her favorite Boston sports teams–especially the Red Sox. You can connect with Erin by EmailFacebook, and Twitter.


Mamavation Monday 12/27

Hope you all had a great holiday!!
Monday: 2.3 miles
Tuesday: .5 miles
Wednesday: .5 miles
Thursday: 1.5 miles
Friday: 1.2 miles
Saturday: Merry Christmas
Sunday: Well Hello Blizzard!
TOTAL = 6 miles… GULP
Last Week’s Goals:
– Walk 15 miles [with the holiday I hope to still get in as much walking as I can]
-Pack a healthy lunch everyday this week
-Pack healthy snacks [already bought carrots + celery sticks]
-Increase water intake!
-Do a set of pushups + sit-ups 3x this week
-Resist temptation on Christmas!!
For the 3 weeks I have averaged about 21 miles a week, so this 6 miles is wayyy under what I have been walking lately, and I’m disappointed in myself, but I know it wasn’t because I was being lazy. I spent the week with some tummy problems that has me barely able to function at work. Add that to last minute Christmas shopping and Christmas, it was a hard week. I should have pushed myself harder, but there was a lot on my plate this week, and so I prioritized other things over making sure I walked 21 miles.
I did a pretty good job at packing a lunch this week. I forgot one day [only had bread] so therefore only ate bread, and was super hungry. I know that wasn’t good, but I didn’t want to go get something and didn’t want to spend any money at food! I spend enough at the grocery store every time I go!
Sooo someone ate my raw almonds at my desk, so I felt a bit stuck with snacks, as they were my go to snack. But I ate apples, celery, and carrots, and this week am thinking raisins, hummus, and apples will be good healthy satisfying snacks for me.
Not doing so great on the water intake. I mean, I’m drinking it, but not drinking enough. I have to figure out another tactic to want to drink more! Ideas??
Because I was sick all last week I didn’t do any pushups, so definitely want to make sure I get them in this week.
This Week’s Goals:
-Walk 10 miles [there is about a foot and a half of snow so hoping to get as much walking as I can]
-Pack lunch the 3 days I’m in the office
-Eat healthy snacks
-Do a workout DVD one time this week
-Limit alcohol intake on New Years
Alright still going strong on my Mamavation Campaign! I would love your support!! I still need your consistent support to become the next Mamavation Mom! We have until January 5th to show the people behind Mamavation that I have support! The public can’t vote until finalists have been chosen January 5th so keep the support going please!
1. Visit Mamavation Facebook Page and tell them why they think I would make a good Mamavation Mom. Be sure to include my handles @YoungFabMama | @AlexandraElizabeth
2. Visit, like, and comment on my Youtube video application. Click Here
3. Tweet: “Hey @bookieboo! I want (@YoungFabMama) to be the next #Mamavation Mom. She has my support!


Blogger Spotlight: Andrea @ Thin Thighs & Sweet Potato Fries [Part 2]

Part 2 of my interview with Andrea 
 of Thin Thighs & Sweet Potato Fries!
Q. What are your top 3 fitness tips/advice?
1. Count calories-Counting calories gets such a bad rap and I will never understand why. In fact, maybe I should reword it as “pay attention to calories.” Then maybe it will be better received. J This doesn’t necessarily mean you have to keep a food journal or pull out a calculator and track every morsel of food you eat (although, I’m not gonna lie, I’ve done it at times), but if you simply make a point of at least reading food labels or looking up the calories in what you eat, you will be amazed at some of the calorie bombs in your life you didn’t even know were there! Then by slowly eliminating these foods I promise you, you will start to see changes, even if you never set foot in a gym. But you can’t eliminate high-calorie foods if you don’t know how many calories you’re eating in the first place. So pay attention to it.
2. Do a pantry/fridge makeover-You can’t eat what you don’t have! This might sound rudimentary, but it works. Try replacing junk food in your pantry with healthier foods. I’m not saying you have to go from donuts to apples in one fell swoop, but there are healthier
3. Exercise in groups (and if you can’t find one… create it!)-This was key for me. I got over my intimidation and fell in love with running by running with a group of ladies I work with. We got together three mornings a week, running at our own individual paces, but just making sure to stay within sight of each other, and it worked out beautifully. There are typically running groups in every city that anyone can join and they can usually be found with a simple Google search. If running isn’t your thing, start a DVD exercise group. Get a group of friends or coworkers together, find a gym or even a basement, and pick a day of the week to do a DVD program like P90X or Insanity together. It’s like being in a fitness class and it creates an instant network of people to keep each other accountable. Plus, it’s much more fun than doing it by yourself, which means you’ll stick with it longer. If you live in Charlotte, ask me about NC Fit Club! **end shameless plug** J
alternatives for everything. Once you get in the habit of not keeping bad food in your house, eventually you don’t even miss it.
Q. How do you maintain a healthy diet and consistent exercise regimen?
I say this all the time, but maintaining a healthy diet is a proactive process. Since day 1 of my weight loss journey until now, I always pack my breakfast, lunch, and all snacks and take them with me to work. This way I’m in control of what I eat and there are no last minute fast food lunches or 3pm trips to the vending machine when I’m suddenly craving a snack. Don’t get me wrong, I definitely have my slip-up days, but as long as the majority of what I’m eating is good for me, slip-ups aren’t as big of a deal.
As far as fitness, while I don’t belong to a gym, I am lucky in that I have a fitness center right onsite at my job and am able to take classes during my lunch hour each day. This has been a HUGE benefit to maintaining a workout routine! I also live in an apartment complex with a fitness center that I take full advantage of. I realize, not everyone has these resources though. I also simply try new things because more than anything, it’s important to keep it fun, otherwise you won’t stick with it long. So as I mentioned, I tried out and discovered a love for running, I do workout DVDs, I’ve taken dance classes, and I even recently went on a nature hike which I loved! It’s all about getting creative and finding what works for you.
Q. What advice do you give to busy moms on the go related to healthy eating and exercise?
As far as fitness, “get it in, where you can fit it in!” Maybe you don’t have an onsite fitness center at work, but you can go for a walk or run during your lunch hour. Or look into fitness classes offered at community centers and churches. Often times, these classes allow you to bring your children with you. I went to a Cardio Funk class at a local church recently and it was filled with moms, dads, kids, grandparents…you name it!
As far as healthy eating, there are so many quick and simple ways to provide your kids with healthy foods. When it comes to healthy and quick, I love Dr. Praeger’s veggie burgers, brown rice or whole wheat pasta dishes are also quick and easy to make. For breakfast, I love Hodgson Mill whole wheat pancakes and use Quick Whites for a simple egg white omelet.  One of my faves for dinner on a busy night is a baked sweet potato. To prepare it,  pop a sweet potato in the oven on 425 degrees for 30 mins (or nuke in the microwave for 6 minutes), then add a little cinnamon, a dollop of healthy butter spread, and a tablespoon of brown sugar. It’s delicious. The majority of the meals I make take 30 mins or less. I also love Trader Joe’s frozen foods section. You can get lots of quick, healthy finds there.
Q. Healthy eating is expensive, what tips can you give to help people stay within their budget but also eat well?
A. Healthy eating can be expensive, but it doesn’t always have to be. What primarily makes healthy eating so expensive, in my opinion, is the fact that fresh and/or natural products tend to spoil faster so you find yourself at the grocery store more often. That’s why my freezer has become my best friend! I load up on frozen veggies from Wal-Mart for about $1.99 a bag and use them frequently in stir fries, sandwiches, or with a little low fat cheese as a side dish. I also freeze my whole wheat breads, and even fruits that I’ll later use in smoothies.  I always keep frozen chicken breast tenderloins and frozen shrimp on deck as well for when a dish might need a little added protein. Again, I also recommend keeping cheap staples like instant brown rice and whole wheat pastas in the house. I stock up on sauces and marinades from Trader Joe’s (which are also quite inexpensive) and I experiment with ways to create something new.
Q. What is your all time favorite healthy recipe?
This is probably a silly choice, but if I had to choose, I would have to say banana oatmeal. I learned this recipe from a fellow healthy living blogger (though I’ve added my own spin on it over time) and I have been eating it for breakfast nearly every day since. You simply prepare a bowl of plain oatmeal, then cut half of a banana into the bowl and mush it into the oatmeal until creamy (the riper the banana, the better this will taste!).Then slice the other half of the banana on top. I like to add fresh blueberries and sprinkle a little cinnamon as well, but this is not necessary. That’s it. You get a yummy, all naturally-sweetened bowl of oats!
Q. What is you all time favorite exercise?
A. While running is of course a close second, I have to say ZUMBA! I’m addicted! Sometimes when I’m doing it, I forget I’m exercising!
THANK YOU Andrea for taking the time to answer these questions! You’ve given me alot of great tips on how to live a healthier lifestyle!
You can reach Andrea by visiting Thin Thighs & Sweet Potato Fries and/or by emailing her: Andrea at thin-and-sweet dot com