Hi guys! How was your weekend? Mine was excellent – very relaxing and not busy at all. It’s been a while since we’ve been home for a weekend, been able to sleep in, haven’t been rushing around, etc. So it ended up being wonderful.
I’ve used the time to get ahead with planning workouts and prepping for the week and also did some reading about benefits of different food and health benefits to trying different methods of eating. I thought I’d share some of what I’m mulling over before I go into a fun run over the weekend too…
First of all, just some great foods for every body with lots of health benefits:
*dark chocolate (78% cocoa or higher)
*avocados (don’t be afraid of healthy fat!)
*eggs (eat the yolk – SO many benefits there!)
*cinnamon (metabolism boosting benefits!)
Secondly, I was browsing TV a bit on Friday afternoon and caught the end of a Dr. Oz episode about health (side note: although I’m usually training when the show’s on, I love this guy! He takes his work seriously, seems kind and approachable, and makes healthy living attainable and simple – which it is! Just takes dedication and consistency). A celebrity trainer was on and she showed the audience some easy-to-do moves around the house during “dead time” (brushing your teeth, waiting for the microwave to finish, etc) and also shared some health tips for weight loss. I thought they were great so I jotted them down and wanted to pass them along:
Step 1: Flush Fat
– Why is this important? It helps cleanse the body, and here’s how you can do it:
– Make this refreshing concoction of water, grapefruit (vitamin C! use fat for fuel), tangerine, cucumber (help you stay full) and peppermint leaves (refreshing, calms stomach) and sip away!
– Drink three 8-oz glasses a day of this before meals (plus, it’s just good to drink water too!).
Step 2: Choose Green Carbs Over Brown
– A great tip! Here’s why: green vegetables are lower in calories, full of fiber, low on glycemic index and full of more vitamins than their brown counterparts.
– Some examples? Zucchini pasta (made with a spiralizer) and lettuce wraps.
Step 3: Super Spice Your Protein
– Some spices that help boost your metabolism and are great on meats: chilli powder, tumeric, mustard seed. Why not rub them on and get the benefits?!
Step 4: Snack Skinny
– Instead of your usual go-to snacks, try something different, like cauliflower popcorn. It’s super easy to make (and I want to go buy some and try it as I typically don’t like cauliflower on it’s own): sprinkle some hemp seeds (for protein), pepper, and olive oil on chunks of cauliflower and bake at 420* F for 15-20 min. Munch away!
– Speaking of which, here’s a joke a client told me that relates to the above: What do you get when you cross a melon with a cauliflower? A melancholy baby! (whomp, whomp!) 😉
Great tips that are solid whether you’re looking to lose weight or just adopt some healthy actions into your daily diet. I’ve been exploring different eating methods recently, listening to my body and not just eating all day because 5-6 meals is the “thing to do.” After reading lots and scouring the internet for what I believe to be reliable resources, I’ve found myself pretty intrigued by the idea of intermittent fasting (IF). While there are different types of intermittent fasting styles, the idea is that you eat for some time and then fast for some time, to put it simply. There’s the 24 hour fast (traditional IF and the Eat, Stop, Eat method from Brad Pilon), the Leangains method (daily 14-16 hour fasts) by Martin Berkhan, the daily 20ish hour partial fast (also known as The Warrior Diet from Ori Hofmekler) and a combo of all three, the Fat Loss Method Forever from John Romaniello and Dan Go. For a great article explaining the basics and differences between these methods, check out this article by Nia Shanks about the above methods of IF.
I’m very interested in it and have tried the 24 hour fast once so far. I wasn’t hungry at all, save maybe for a little bit during the day, increased my water and herbal tea intake, and felt full of energy even on a full day of training clients and with a workout myself. I’m not sure if I’ll continue with this style of eating but I’m certainly curious to listen to my body as I try different things and find what works for me. I can’t emphasize the FOR ME part enough – some people work great eating one meal all day, some 5-6 meals throughout the day, etc, and although I once scoffed at this idea (How could you NOT eat breakfast? That’s so bad for your body! And workout too? Not a chance!), it’s been super interesting reading more about it.
No fasting or food changes over the weekend (besides trying to keep my keep my fingers out of the almond butter jar, if you know what I mean), but I did get outside a bit!
I spent some time painting my toes outside while listening to Harry Potter (book 4 – audio books rock! Especially for road trips!) on iTunes and soaked up some sun.
There were many things I could have done yesterday evening, but looking at the rest of my weekend and knowing that I had a block of free time on my hands, I chose to hit the trail around the reservoir and MOVE.
I listened to 2 great sermons by Tim Keller online and just let the warm evening air soak in around me as I enjoyed the act of movement; I am so grateful that I have a body that can run, despite how I sometimes treat it and despite not always liking “where I’m at.” There are more important things in life to focus on than wanting to be at a certain weight or not liking how your stomach looks or knowing those jeans are a little more snug on you than you’d like to admit (just keeping it real, friends!). Running helps me focus on the OTHER things in life; it makes me grateful, always feels like a good use of time,
and makes me feel proud of my body when I’m done.
These are some of the reasons I run. That and I need to take advantage of the beautiful weather while it lasts! Winter will be here before we know it in Calgary (sad but true! Our beautiful falls are too short; hopefully we have another Indian Summer this season like we did last year).
OH – this was also #seenonmyrun:
Unfortunately, I tried to run Sunday and must have eaten some not so great before my run because my stomach churned and I had to turn back early and walk it out. No matter – some runs are like that. I got to talk to Mikey for about 20 minutes and another friend, Nicole, for a few minutes as I enjoyed the sun and great weather.
“Relish the bad training runs. Without them it’s difficult to recognize, much less appreciate, the good ones.”
– Pat Teske
I stopped and picked up a few things I thought might help and came home to crash – shower, blog, a bit of TV and planning to hit the hay early tonight (who’s with me?!).
So…tell me a bit about YOUR weekend! Any thoughts on IF? Any other ways to deal with your body image (regardless of how “in shape” we are, we all have those days, don’t we?) or great workouts/runs to share? I’d love to hear. Leave a comment and then get out there and keep living!
Be well & live well this week friends,