Turkey Time

Well, folks - it's hard to believe it, but it's almost Turkey time.  I can't even believe summer is over yet, let alone knowing the winter holiday season is just around the corner. 

Man, the older I get, the faster time flies.  And I'm only in my 30's.  What will happen when I'm 60?!  Scary.

Anyway, with Thanksgiving on the brain, I know what many of you are likely thinking right now...

First of all, of course this:

Then, this:

Eventually leading to this:

And finally, the next day, this:

Good food.  Social gatherings.  Eating, eating and more eating.  It's the happiest time of the year, no?

Yes, and ... it's also one of the highest calorie times of the year.  Check this out:

Gah!  Can you believe the average Thanksgiving day of eating is equal to consuming 8.33 big macs?  So gross!!

OK, ok let's move on to the meat (turkey??) of the discussion: the challenge - how do you enjoy all that Thanksgiving has to offer without putting your hard work of staying fit to waste?  Or, in this case, to waist... har-dee-har-har.

It's really pretty easy if you spend a little time thinking before you eat.  In fact, with a few simple tricks, you can enjoy all the tastes of Thanksgiving without overdoing it. 

Here's how.

(1) Mindful choices
Yes, Turkey and gravy and mashed potatoes made with cream & butter, and pie and... well, EVERYTHING is just so delicious.  But, why not enjoy them along with some healthy food choices to help keep your overall intake down?  After all, if you're filling your stomach and your plate with some lower calorie choices, you're less likely to over indulge in the high calorie stuff. 

Here's a plating example from the ADA that doesn't have to apply just to diabetics... notice how much of the plate is covered by low calorie, high fiber vegetables:

(2) Portion control
Yep, I've already talked about portion control in the past, and you can read about that here.  But portion control becomes even more important on the days when you're really likely to overdo it with rich foods and desserts. 

Check out these interesting comparisons for serving size:

And here's the kicker when it comes to portion control... remember that 4500 calorie average above?  Well, with proper portions, and limiting your additional snacking and desserts, your caloric intake can be much more reasonable.  Look at this:

*Total of food shown is 715 calories, leaving room

for a modest serving of pie within the 1000 calorie mark.

(3) Keeping Active



Of course, after eating even a reasonable meal like the example above, there is going to be a little work to do.  So, time to pay penance. 

If you were smart, you may have ran a 5K/10K race the morning of Thanksgiving - if you did, congrats, because you already burned anywhere between 300-700 calories.  Good job!  With a reasonable plate of food like the above, I would say you're done.  Enjoy the holiday and camaraderie, and don't give yourself any grief about enjoying the day.

If you didn't run a Drumstick Dash or Turkey Trot, you should STILL enjoy the day.  And maybe the next day, make an effort to burn a few extra calories from the meal.  I know this example speaks to french fries versus a Thanksgiving meal, but I like the variety of activities it offers ... and maybe it will spark an idea in you:

And, I guess, that's about it!  Try to fill your plate with healthy options, practice portion control, and get in a good workout post-celebration.  If you can make those few easy adjustments to your holiday, being thankful will be a whole lot easier.  After all, I already know what I'm thankful for:

Giveaway #2 Winners!

Thanks to everyone who participated in my second ever giveaway!

 

As you already know, my sister's Etsy business BellasBoutiqueMN offers spandex headbands, which you had a chance to win if you "played by the rules" this past week. 

And now... drum roll... I'm about to announce two lucky winners, who can choose one headband in any of the following colors:

#1 disco ball
#2 peacock
#3 purple and black damask
#4 paisley
#5 peace sign
#6 pink red and orange stripes (with sheer gold insets)
#7 blue and white stripes
#8 burgundy and white stripes
#9 navy blue solid
#10 pink textured
#11 black solid


Look at all those fun options!  I prefer the disco ball, myself.



And now, the results!  The winners are:

     Amanda Melquist - for being the first subscriber via BlogSpot

     Emily Seto - for being the first subscriber via BlogLovin', sharing on Facebook,
            and being a very active participant on my blog!!


How to redeem your prize:  I'll simplify this part by saying just contact me on Facebook, and we'll work out the details.

And, as I said in my last post, please don't forget to support the little guys by purchasing handmade goods, ok?  Especially with the holiday season just around the corner... these handmade beauties make a great gift for a teacher, coworker or friend!

Thanks for "playing", and I'll post again later this week.  Until then, go get a good workout in!

Giveaway #2 - Last Call! Closes 11.22.13 MIDNIGHT!

You know what?

It's Friday, I'm tired, and I've got a big game to rest up for... my alma mater is playing their biggest nemesis this weekend!!

Yep, you guessed it.

I love Bucky!

Anyhow, I'm totally going to cop out on a blog post and just remind you that today's the last day to enter the headband giveaway.

So, check out how to enter here, and then swing by my sister's Etsy business, BellasBoutiqueMN to check out the headbands shown here. 

Winners will be randomly selected on 11/23/2013, and their names posted on my blog the following Monday.  (A post game buzz may or may not be involved in selection.)

See you Monday!

Haters Gonna Hate

In the last week or so, I've been feeling a little...

I am so over this negative media world, with people ranting about specific topics just to stir pots and get ratings/hits/attention. 

For example, the guy last week who wrote an editorial for the Wall Street Journal about how runners are full of themselves and only run for attention.  I'm not going to post his name or article title, because all that will do is give him what he wants - another website talking about him.

All I can say about him, or others is this:

So to all you haters - keep hating.

And to all you being hated - keep doing what you love.

After all, the point of this blog is to encourage people to do what keeps them healthy and happy.  That's why I post up things like the Anti-Resolution, why I tell you not to be to hard on yourself, and why I shared my weight loss story with you to begin with.

Turn your back on the haters and ignore them.  It's not worth it.

And look fabulous while you do it ... in a free headband!  (Like that transition??)  Don't forget about my giveaway this week, only a few more days before a winner is announced.

The 2014 Anti-Resoution Resolution

In my 80's night TBC class last week, I proposed an Anti-Resolution Resolution for 2014.

I'm sure you just went...

Yes.  WTF did you just read?  What do I mean by Anti-Resolution Resolution?

Well - every year, Halloween becomes the national jumping off point for the binge eating season we call the holidays.  And then, every year, people create new years resolutions to make up for the previous two months of excess (which, of course, usually fizzles out just a few weeks into 2014 and becomes an utter waste of resolution, anyway).

So, yes.  I'm not afraid to say it.  I hate the new year resolution.  100%.

Why?  Because of this:

When I decided to make a change in my life, I just did it.  I didn't wait for a new year resolution to do it. 

And neither should you.

Therefore, my challenge to you today is this: make your anti-resolution RIGHT NOW.  And start on it now, too. 

Your goal can be anything.  If you're messy or disorganized - work to clean it up!  If you're always tired - shoot for an earlier bedtime each night!  Feeling dry/dehydrated - then aim to drink more water! 

Honestly, anything you want to change about yourself ... just do it!  Pick one thing and take that first small step.  See if you can make that small step into a permanent life change. 

My point is... I want to see you start your positive change now - don't wait for a new year to resolve for better habits.

Besides - how amazing will it be come end of December, when everyone else is trying to name their resolutions, that you can say "well, I started mine in November and I'm pretty much set, so... good luck with yours"?  SO AMAZING?!  Ah, yeeeaaahhh!!

So - what is my anti-resolution?

Well, I'm aiming to build upper body and cardio strength for my TBC students.  Over the next six weeks, we will slowly build our endurance on three specific exercises - pushups, squat jumps, and burpees. 

Each week, we will do 4 or 5 sets of exercises in addition to our normal class format.  (IE 10 pushups, 20 seconds of squat jumps, 8 burpess, repeated through out class 4 times).  The final goal is to complete 100 pushups in one class ... and to make it happen before Christmas/New Years closes down my Tuesday night classes for 2013.

The schedule looks like this:

Week/Date			Pushups					Squat Jumps (secs)					Burpees
1	12-Nov		10	x4	=	40		20	x4	=	80		8	x4	=	32
2	19-Nov		12	x4	=	48		30	x4	=	120		10	x4	=	40
3	26-Nov		14	x4	=	56		40	x4	=	160		12	x4	=	48
4	3-Dec		16	x5	=	80		40	x5	=	200		12	x5	=	60
5	10-Dec		18	x5	=	90		50	x5	=	250		14	x5	=	70
6	17-Dec		20	x5	=	100		60	x5	=	300		16	x5	=	80

Welp, that's about it.

So - now that you know my goal ... tell me about yours!  Come on... there's lots of space below!  Go!



Oh!  One last thing before I go... don't forget about my giveaway this week.  This is your big chance you know! 



(And even though I didn't say it - feel free to join me in the challenge above and let me know how it's going for you.)

(Almost) 90th Post / Pre-Black Friday Giveaway! Closes 11.22.2013

Good lord!  I'm almost to my 90th post to this blog. 

First question - how did this happen?

Second question - why are you still here reading?  Don't get me wrong, I'm glad you are!  I guess that means I must be doing something right?!

Since I haven't done anything to celebrate lately, and I'm not in the mood for a night of binge drinking and crazy dancing, let's do another headband giveaway!

 

In conjunction with my sister's Etsy business, BellasBoutiqueMN, for the next week I am offering you a chance at winning a free prize!

What's the prize, you ask?

Well, only my favorite workout accessory in the world, of course!!  A super awesome wicking headband!

For those of you who don't remember my last giveaway, let's revisit the pictures of me, rockin' the bands...

Yes, it's true.  I really do wear these.  All.  The.  Time.



Here's the scoop:

Two lucky people will get to choose any color headband shown here.  Winners will be randomly selected on 11/23/2013, and their names posted on my blog the following Monday.  Yes, that's right.  In an effort to thwart all the mass retailers having Thanksgiving Day sales (thus pushing up Black Friday to be Bummer Thursday), I'm going to do something the Friday BEFORE Black Friday.  Take that, mass market merchants!  *sticks out tongue*



How to enter:

Option 1 - Share my blog post via my daily Facebook link.  You must share it from my original post, or I won't be able to see the "share".  You will be able to see that link ONLY if we are friends on Facebook, sorry.

Option 2 - Subscribe to my blog. Need help on this?  There's a subscribe link on the upper right column of my blog for easy access, or you can go to www.blogger.com/home to set up an account and add me manually from there.

Option 3 - Help me spread the news of my giveaway by linking to it on your personal blog/facebook/twitter/other site.  Just be sure you also link to your post in the notes below to earn this point.

If you do any or all above, you get a point for each activity.  Why not go for the gold and do all three?  Come on!


How to redeem your prize:

This is the most important part.  If your name is posted as a "winner" (I mean, yes, we're all winners at heart... but that doesn't guarantee you a prize), you must contact me ASAP with your shipping address and color choice.  I will then arrange the headbands deliver to you directly.  Winners must contact me by 11/29/2013 or prize will be forfeited.


And please don't forget to support the little guys by purchasing handmade goods, ok?  Especially with the holiday season just around the corner... I bet you've got a teacher, coworker or friend that would love a BellasBoutiqueMN headband as a gift!


 Well, that's it.  Good luck!

Totally Tubular TBC (80's Night)

EEEP!  I'm running a little late on my post today.  Sorry about that.

Maybe I'm just running slow because of my awesome night last night.  In case you didn't know, I taught my normal Tuesday group fitness class (Total Body Fitness, or TBC for short).

But, it wasn't exactly... normal...

Yes, I definitely spent lots of time getting ready for this class... and also, getting strange looks in the locker room.  In fact, I think I spent more time getting ready for this than I do on a usual day getting dressed.  I suppose it didn't help that I had to tell about 10 people that I was teaching an 80s themed class that night.

Also, I forgot how gross hairspray is and how much I had to cake it in my hair for my 80s/90s mall bangs.  Not to mention how gross polyester leggings and leg warmers are. 

I was practically swimming in a cloud of hairspray and sweat before class even started.  Long story short, I'm not sorry the 80s are over!

Aside from a wacky outfit, I was hoping this would be a fun class, and really wanted to include a bunch of 80's style workout moves... but after watching several workouts on Youtube, I realized most of it was either too low impact for my class format, or seemed way too outdated/dangerous to even include.  Instead, I followed a typical format with a few 80's-esque stretches and cardio moves at the beginning.

Below is the playlist I used and the class format I followed, if you're curious.  I have the Tempo Magic app, and used it to pitch all the songs up to about a 134/135BPM (aside from the last two songs on the list, which are obviously meant for cool down).

And yes, I know the songs aren't all EXACTLY from the 80's... but they're retro enough.  So there.

 

 

     Time After Time - Cyndi Lauper

     When I Think of You - Janet Jackson

     Tainted Love - Soft Cell

     Cover Girl - New Kids on the Block

     We Didn't Start the Fire - Billy Joel

     Jessie's Girl - Rick Springfield

     Message in a Bottle - The Police

     Super Freak - Rick James

     Burning Down the House - Talking Heads

     The Safety Dance - Men Without Hats

     Down Under - Men at Work

     Freedom - George Michael

     Get Off - Prince

     I'm Too Sexy - Right Said Fred

     Love Shack - B 52's

     Jump On It - Sir Mix-a-Lot

     Don't You (Forget About Me) - Simple Minds

     Faith - George Michael 

Warm-up:
(complete below in approximately 10 minutes, repeating each move as needed)

- Stand with legs in a wide stance, take a deep breath in while reaching up, then exhale while reaching down and gently squatting.  Repeat. 
- Squat, with legs wide, and stretch arms out into a T.  Slowly reach arms out to left and right, feeling the stretch in your torso/back. 
- Hold stretch on right, tipping down and touching hand to ankle.  Come back to center and repeat to left ankle.  Come back to center.
- Rest hands on thighs, lowering shoulder to alternate knee (right & left, coming center before switching sides) deepening the stretch across the back.  Repeat several times.
- Center up again, lifting chest and shoulders, then drop chest to center and slowly roll up to standing.
- March, step touch.  Slowly add shoulder roll to step touch.
- Continue to make shoulder rolls larger, finally extending arm all the way to the ceiling for a reach, then across body, and eventually "throwing down".
- Back to step touch, adding hamstring curls, switching to pulling knees up.
- Change to grapevine right and left.  After a few sets, add 2 jacks at the end of each grapevine.
- Switch to squats.  Hold the final squat and pulse, then switch to tapping the toes back in a lunge.  Add extended T/V arms when ready.
- Hold the final lunge on the right and drop hands down into runners lunge.  After a brief stretch, bring left leg back and complete a set of 8 pushups.  Come back up into runner's lunge on opposite side.
- After a brief stretch on left, raise chest back up, holding lunge.  Proceed into jumping lunges spaced at counts of 8, 4, 2, and then singles for an extended set.
- Switch back to basic squats, then low squats with alternating knee lifts, eventually standing straight up with a high knee lift.
- Finish the warm-up with a long set of jacks, jogging in place, butt kicks and jacks.


Strength & Cardio:
(complete below in approximately 30-40 minutes, rotating through as follows: "Challenge", Set 1, "Challenge", Set 2, Set 3, repeat.  Goal is to complete 4 "challenges", and sets 1-3 twice)

"Challenge" set - 10 pushups, 20 seconds squat jumps, 8 burpees.
Set 1 - basic squats with weights, curtsey squats with weights, cardio: climb the mtn and ski down.
Set 2 - traveling lunges with weights out and back (length of room), traveling lunges without weights but extending back leg into a gluteal lift upon standing, cardio: jumping lunges
Set 3 - weighted bicep curls, bent forward rows and flies, standing overhead triceps, traveling frog jumps with a pushup (length of room), cardio: tabatta sprint jumps 20/10 (x6).


Floor work & Cool Down:
 (complete below in approximately 10-20 minutes)

"7 band legs" - using a resistance band, place handle on right foot and assume a table top position.  Run band, on floor, up along the right outside edge of torso and under hands/chest.  The band should create a 7 shape on the floor.  Start by bringing your knee to chest, and then extending leg out straight (level with hips).  Eventually, raise toe up towards ceiling on the extension.  Switch to fire hydrant.  Repeat other side.

Abdominals - lay down on back and put resistance band handles on both feet.  Lift legs straight into air above hips.  Choke up on the band, which should be hanging loose by knees - hold with hands to create resistance.  Complete a set of pelvis lifts, then a set of alternating leg drops, and finally a set of v-ups while opening legs at a 45 degree angle (closing legs again when lowering chest).  Set resistance band aside and finish with a set of oblique plank drops.

Cool down - complete various stretches, full body, preferably done laying down or seated.