Exercise For The Out-of-Shape and How To Prevent Injury

If you haven't exercised in over a year, or have a really  hard time doing it without hurting yourself, you might want to hear this.

Some people recommend Yoga for healing.  I can see why, it has helped me a lot to recover from a really hard run. BUUUT, it is NOT for anyone, not even me.  There has been many recorded injuries even among instructors. If you choose to do Yoga, then be sure not to push yourself, see how impressively strong or flexible you are.  If you need some recovery stretches, keep checking this blog and I will be  posting some very effective stretches.

Whenever starting exercise, start out doing a little bit more than usual.  I don't consider myself completely out of shape, but when I spent the day at Sea World, I was sore.  I had to do some recovery stretches even.

If you dive into exercise too hard, your at risk of injury, fatigue, and frustration.  This is why some  people have decidedly been non-athletic and believe their bodies are just not made for it.

Not so.  However, it is true that the more overweight  you are the more likelihood exercise will be painful or cause injury.  Please be careful! BUT NO EXCUSES!.  The general rule of thumb is to exercise 30 min at least 3 times a week.  But if this is too much, start out smaller.

Here is a great workout you can do.  Get a hold of some swimming weights that  you wrap around your waste and then run. Here is a good video of how to do it.  It is SO good for your joints and can give you a relatively pain-free workout.  The only drawback is that I have yet to find an indoor pool in Texas.  That means that summer is really the only time for this.  I suppose if you had a deep hot tub, you could run in small circles! Hey, anything to keep your body healthy!

 When you do exercise try something like bike riding or swimming. The elliptical is good too.  Just getting out and going for a brisk walk is good do.  I would not try to  push yourself too much, unless you feel like your body can take it. Eventually, you should be able to get to the point where you can push yourself a little harder progressively.

If you are having a hard time losing weight, exercise is key.  Don't reward yourself with food for getting out there and exercising.  It's tempting, but mostly likely causing you to regress in your goals. Instead, reward yourself by doing something relaxing.  Personally, I feel the best reward is how I feel, and I love feeling like I can keep up with life.

To prevent injury


- Stretch before and after exercise
- Start out light
- Do non-pressure exercises (swimming, running in pool, bike, elliptical)
- Ice after

If  you are serious about losing weight/inches, find a way to exercise. You deserve to feel your best and that is simply not possible without exercising, even a little.

Words to Remember

My husband found these two quotes that I  feel are VERY motivating.

Quote #1: I say ALL the time, but J said that the trainer on the Biggest Loser says it a lot too.
"NO EXCUSES"

That's right folks.  Whine all you want, justify all you'd like, but there is little excuse for not exercising. Sure a couple days a week for a light break is OK, but the rest of the time has....well NO excuse.  There is always something you can do. Find it, and DO it. Don't procrastinate the day of your exercise, or time.  I prefer morning.  It's hard to do for reasons that could take paragraphs to explain, so my exercise it left to running my child to school or on the treadmill when she gets home. Before the treadmill, I had one pocket of time in the day to get my run in 5:45-7 am.  I refuse to run in the dark for very long unless it is after 6 am.  It is a runner safety precaution. It was a PAIN (a big one when you are training for a marathon) but ...well... NO EXCUSES.

Quote #2
"Pain is just weakness leaving the body"
Sgt. O'Berg
However I prefer
'If it hurts, that is just the fat coming out"

Happy exercising!

Chicken and Rice

So, you are probably wondering right now, "Did Laura reach her goal Monday?"  Well, yes and no.  I felt incredibly fatigued and useless, but I didn't let that get me down.
Monday (success)
What I ate-
Breakfast: Eggs (2-3)
Lunch:      Small bowl of spaghetti, a carrot and 1/4 Cup of applesauce
Snack:      apple
Dinner:     Brown Rice with chicken seasoned with Mrs. Dash.  SO good.
Exercise:  3.5 miles. I probably would have reached 4 miles, but I was running on a  treadmill at 10 pm and the power went out at 3.5 miles.  So, it was close enough for the day.

Tuesday (failed)
(a less healthy/non disciplined day)
Breakfast:
I was even more tired today than yesterday.  I felt I could barely move.  I rolled out of bed at least 30 minutes too late.  I zombied down the stairs to make my child her lunch for school and got her ready.  I had WAY too many dishes in the sink, and didn't feel like doing the dishes before breakfast, so I settled for cold cereal and then did the dishes.  Do NOT do this.  Be responsible and do whatever it takes to get the dishes done the night before.  It is so much harder to be consistent about eating right when  you have a messy kitchen.  Tsk Tsk on me!

Lunch:
I did pretty well at lunch. I had a tortilla with ham, cucumber, and pepper in it.  Plus, I had a couple slices of cheese.

Snack: ummm... OK I admit it.  I had a cupcake. I told myself it was ok, because I didn't have any sweets yesterday. Urg Of all sweets, a CUPCAKE... once again tsk tsk on  me.

Dinner:  Vegetarian Tortilla Stack http://www.tasteofhome.com/Recipes/Vegetarian-Tortilla-Stack
I used beans instead of "vegetarian meat crumbles", and a LOT less cheese. Pretty tasty!

Exercise: Sick day

Well today wasn't a TOTAL flop, but not really acceptable.  Start fresh tomorrow. The Kitchen is clean, and I am ready for some healthy eating! Hurrah!

Just for Today....Monday:

Plans are great! They are even greater when you follow through with them.  So I am sticking to my weekly goal, but lately I have strayed from it, gradually slipping into my old habit.  That is totally normal, and in fact sort of good.  My goal is simple enough for me that it requires some work and focus to keep it up,  but not so much that I am NEVER going to succeed unless I'm 100% focussed on every calorie and grain of food I eat.  However, knowing what you are eating and how much is helpful.

That is why just for today I will do all that I can to make wise choices and achieve my physical health goals for the day.

Doing things one day at a time is really helpful.  Yes, it is good to think ahead and maybe realize there is a work party and an easter party of which I'd rather use up my cheating foods on than my craving for this candy bar I found in my house.

Since it is almost 9pm I will set my goal for tomorrow.
Breakfast: eggs or oatmeal
Snacks Options: cucumbers, carrots, 1 cup of apple sauce, a serving size of rice crackers, popcorn
Lunch: left overs,  (parmesan spaghetti) with yogurt
Dinner: Don't know yet
Family Home Evening Treat: lemonade pops

Exercise: 4  mile run

The running is what turns this healthy eating from maintaing weight into hopefully losing the last 7 pounds of baby weight, plus feel a whole lot happier and healthier.

For me, the 4 miles are about the minimum I need to do in order to maintain my shape and health, unless I push it harder and faster.  So for those of you thinking, "Whoa FOUR miles, this whole 'Marathon-Style Health Plan' is  impossible.

First: I am not suggesting that you run 4 miles.   I liked how I felt when 13.1 miles was doable and not crazy at all.  It motivates me to be healthier, more involved in life and gun ho about life. I feel strong and able, like a champion,  like... like.... well you get the picture!

Consider your health situation.  Find something that will push you into a great work out.  Four miles would seem like a marathon to some people who have never run more than a mile in their life, and not recently for that matter.  Maybe you are more of a swimmer, or a yoga gal, or kick boxing.
Be aware that how intense the workout is, is more important than how long or how far.  For example: usually I can't stand running on a treadmill. It tires me out a lot sooner, while not giving me the workout I need because I want to get off so badly.  Then I put my earphones in my iphone and watched movie.  I ran  for the whole movie, running more than 9 miles.  This is nuts! Two weeks ago I could barely get through 2.5 miles.  What is the difference? Two things, the intensity of the workout and the  distraction of tiredness being different.

Running on a treadmill cannot replace a true run.  However, it is better than nothing.  Treadmills may have inclines, but nothing compared to an unsuspecting steep hill at the end of your run. Also, the treadmill has no scenery, no breeze, and a really loud noise that reminds you that you are being forced to move and it feels like FOREVER!   My run on that treadmill that day was a good workout, but suprisingly easy for not having run more than 4 maybe even 3.5 miles in more than a year.  In fact, I would have kept going if I hadn't had more important priorities.  I ran it a LOT slower. It wasn't super slow, but a lot slower than I usually do. I also had noise to cover the sound of the machine, right in my ear, and a movie to distract my for the fact that NOTHING is moving around me, and the little red light that shows me how many times I would have run on a standard track (400 M oval) is bare progressing forward.
On that note: Happy goal-setting! Get out there, and do your best and even up it a little!

2 TIPS, WEEKLY GOAL, and a WARNING

Now I know I haven't posted more weekly goals in a couple weeks.
Sorry..

BUUUUUUUUUUT your eating goal is VERY vital.  Those bad eating habits have GOT to get the boot.  I was having trouble with the evening sugar/chips thing.  The first week I did alright, the next week a little worse.  Therefore, I decided to keep the eating goal I had until I could do it perfect.... more than a week. I wanted it to feel it was easy and almost normal.

FIRST! I want to be the first to prove that my plan is worth giving a good effort.  I said you had to follow it pretty clearly.  I already lost 4 pounds, I lost it 2 weeks ago and kept it off.  I didn't lose any more, and I think it was because I got lazy on my healthy eating.  Those of you that feel it has to be crazy, go ahead and read what  my eating goal was a few weeks ago.  It ISN'T crazy.

In my weekly goal was realistic about  Monday's being family night that ALWAYS had a treat.  I will have to admit that it is really hard to go the weekend without one because of date nights and social activities.  However, I can at least not binge on the sweets.  I am going to stick to my original plan, but I am changing it to two days with no refined sugar, instead of one.  This allows me with one more treat/munchy that is smaller than the other sweet days.

TIP 1:

Find your weakness.

 A lot of people have a weakness of eating a lot at night.  We have dinner, and an hour and a half later I feel like eating chips and dip or chocolate or gummies.... ANYTHING bad for me.  
It is my relaxing experience.  It feels VITAL to my sanity! (The relaxing part)

Take things like this (and other bad habits) as a red flag, the first thing to work on.

Why we over eat

• Out of habit
• To be sociable
• For comfort  For example: if lonely, bored, stressed, anxious, annoyed or tired.
• They are craving certain foods which they have banned on their diet or feeling frustrated because weight has increased
• To reward themselves for somethin

If you feel like you can't go a day without sugar, and your main intake is at night, then
find a substitute. 

For me, veggies is so not a substitute!  However, a diet soda or a crystal light, or herbal tea with a touch of nector and lemon juice might do the trick.  If a drink won't do the trick, try air popped popcorn, but don't forget to floss.  We do need to consider dental health as well.  For that matter, too much soda is hard on your teeth too.  An even better solution, distract yourself. Do something else with your hands than eat.

Some ideas:
 Write, draw, read a book, craft, run, pamper yourself with a self spa, yoga, sleep, write in a journal about  your health goals, play games, cross words, blog, email, phone a friend, listen to music, take a bath, drink a low calorie drink or water in a fancy cup, fold laundry, etc, etc.  Do your best to form different more healthy habits.  Learn to responding to the reasons we over eat (listed above) in a different way.

Ask yourself if it is really hunger or just a craving/comfort/habit thing.  People that diet too drastically or deprive themselves of too much too quickly can cause moodiness, fatigue, weight gain (yep I said it), and frustration.  Like I said earlier, start out with small do-able goals.

Tip 2:
Soda/juice is bad.  Ask anyone who has decided to cut out or dramaticaly limit their intake of these things.  They can slower metabolism, ruin teeth, and have an extremely high level of sugar. Not having these regularly helps keep the weight off. Don't ever cut these things out cold turkey, unless you want headaches, and a slew of other bad side effects.


Warning:
One more thing, exercise is good.  I have been exercising more that once a week.  However, this can tempt you to feel like you can eat more because of it.  My runs have been small and relaxing.  They are good for metabolism, but not an excuse for eating more.  Don't try to reward  yourself with a fat cookie.

I broke my own rule a week and a half ago and a couple days ago I gained back 2  pounds and it's been that way ever since.  Thus, my realization that I wasn't sticking with the plan despite my increase in exercise. My  plan wasn't that difficult, I just wasn't focussing on what I was doing.
Food is a HUGE part of being healthy, and losing weight ( if you need to).
Your body naturally tries to maintain it's weight.  Therefore, it tries to get you to take in things that will maintain it wether you need it or not.

As soon as you start losing, you may get hungrier, even when you don't need to eat.  I hate to sound like a broken record, but don't starve yourself, or it won't be pleasant.  Try taking in something that doesn't really have calories or carbs to give your body the illusion of still eating enough to maintain your current weight, and getting some nutrients at the same time.
Bam! Two birds with one stone!

 I hope you are sticking with it.  Nothing would make me happier than if one of you reported you successfully lost 15  pounds, keeping it off, feeling more energetic, and all around feeling healthier.

Why I Choose Running

Seeing as my goal in my blog was to help people stay healthy, and for those at all interested in running or jogging, I figure I ought to make a post about it!

First, why did I choose running.  Besides the fact that it's my sport, it has been the only exercise that I have done that has made a real impact on my physical health.  I have thyroid issues, which means that gaining weight is easy, maintaining weight is difficult, and losing weight is almost impossible.

The general rule, is if you eat healthy, and exercise 30 minutes a day for 5 days, anyone can lose some weight.  However, I felt that wasn't the truth for me.  Of course, I ate healthy but not well enough.  I knew a lot about health when I was twenty, but I know a lot more now (due to my love for studying health and fitness and foods).  It is a process.

 I worked out an hour everyday, causing myself to really run out of breath and exhaust myself.  BUT that didn't do much.  I have some permanent injuries, so I took advantage of the elliptical machines and other such things.  I never lost any weight until I took up running again.  Even then I had to work hard to maintain my weight, but at least I was maintaining.  After a while my metabolism picked up, I started doing a similar program as the one I am doing on this blog, but with a little higher goals. Running was still hard but not overwhelming.  I had a major motivation too.

 My husband (friend at the time--of whom I REALLY liked) was returning to America and hadn't seen me in two years.  I was twenty pounds heavier than when he left; I didn't want to shock him with my drastic body change.  I had worked for six months to lose the weight, but ended up losing only 5 pounds.
When I started this program, I lost the other 15 in two weeks.  The trick was keeping it up, which I didn't and gained five pounds back, maybe more.  That was a lose weight fast plan, this one is a plan to get healthy, lose weight (if needed) and form those habits well enough that the possibility of gaining all your weight back or drifting into old unhealthy habits is less likely (and hopefully won't ever happen).

Running is a good way to clear your mind, work up a sweat, burn those calories faster than walking, work your whole body, and feel a sense of accomplishment.

Many of you are probably saying, "But I'm just not a runner, I have too many injuries, I have asthma, etc etc".  Those are all perfectly fine things to say.  I can attest that you will find a runner with any or all of these problems.  From heart issues to fractures.  I am not saying there aren't situations that you shouldn't run.  If you have any concerns, consult your doctor.

There are other kinds of work-outs that can be just as effective and better for your specific health issues.  Find one that works for you and keep it up.  I will post other exercises and tips for recovering and preventing specific injuries.

Good Mood/ Bad Mood; Take Control; and "Project Sunset"

Your mood can have a lot to do with your health.  It can lower metabolism, negatively effect eating habits, and make it hard to be motivated to exercise or do much of anything that is good for you.  It can also boost self-confidence, boost metabolism, boost productivity, and boost motivation.  


Being a parent, I have a lot on my mind.   There are things pulling for my attention everywhere I turn.  Much of it is out of my control.  In fact, I feel it is important to realize that there are few things we are actually in control of.  Too often people get frustrated at all the things that they don't have control over, that they forget to take control over the things they DO have control over.  Wow, that was a mouthful! (:

This can actually be pretty hard, and it's easy to not notice that you are allowing yourself to stress, be drained by, or provoked by something out of your control.  Once you notice though, begin what I  have deemed the title, "PROJECT SUNSET"

I am calling the following "Project Sunset" due to my experience today, and ...well... many days in my life.

The Story behind Project Sunset

I was raised to love camping, hiking, and anything nature.  So it wasn't any surprise that as I became a teenager, I turned to nature for sanity.

Teen years can be hefty, full of school work pressure, peer pressure, work pressure, physical pressure, all kinds of  exhaustion.  Anyone that knew me then has probably labeled me for life as the girl to tries to do too much at one time and runs around like a chicken with  it's head chopped off!

However, I had three different gettaways when I needed to clear my mind: piano, running/athletics, and sunsets/rises.
I never or at least rarely missed a sunset in the summer from about 5th grade on.

My bedroom was on a second story over the first story roof.  So I could just climb out my  window, walk over to the  top of  our garage and get a great view of the sunset.  Due to all the trees in WI, a rooftop was nice to have access to.

Sunsets speak to me; They remind me of who REALLY is in charge in life.  Something that beautiful isn't just some scientific accident; grass, nature, all of it; proof of a  living God. Comforting.

BUUUUT, lets get to what happened today, that inspired me to name Project Sunrise, " Project Sunrise".  Today wasn't the easiest day.  I had plenty to complain about, but I like to think I am a roll-with-the-punches kinda gal.  Still, we all have "buttons" we can get pushed.  Well, without I  don't want to tell you all about why or how I got to a point of which I wanted to cry.  But I will tell you what I did to try to get out of my slump.
1. Excused myself to my room and allowed myself to let some tears out,
2. Pray
3. Called someone who could make me laugh or laugh with me (and ask for help--in my case, just to sound happy on the other end was all I needed)
4. GO OUTSIDE, get some sun if  I can find it.
5  .....
Where does Sunset come it? Well, I did step #5-exercise.

 Now I had three kids at home and I really needed to get outside, so my exercise was not any that would burn calories, but it could lift my spirits and energy level.  I told the girls that we were all going for a family bike ride. "Hurray" they all were so excited.   We got all ready and we took 20 minutes just to get down the street and around the corner. Why? Well, lets just say that one of my children gets PRETTY upset by another child of mine.  Well, it actually goes both ways between them, but one of them has a MUCH harder time  calming herself down.

So my little attempt for a relaxing yet invigorating bike ride, was turning into crying, screaming, and squabbling.  Though I  was tempted to run away and hide out of frustration, I took it in stride.  Hurray me, BUT further on in the bike ride, that same uncalmable child was finding something else to be agitated about.

 I was riding down a path thinking, "Well...  it was worth a try at least, too bad it  wasn't working."I was  feeling that if I didn't know better, and was less mature, I would label the whole day terrible, exhausting, and overwhelming. But almost in that same moment of those thoughts, I looked up.

Yep, the sunset.  All my worries, frustrations, and cares left for that short moment. The Sunrise welcomed me like an old friend, embraced me  like a mother to her child, and came to my rescue as...well...God often does.

I found myself flash backing to when I  was a teenager, when I searched for moments like these everyday.  I took every opportunity I could.  I continued that habit throughout collage.  It was how I mentally survived life.  I shook  off the unneeded weight, and enjoyed what was right in  front of me.

Does that mean that I only had more moments like that in  the past because I wasn't  married and didn't have children? No.  I have allowed myself to be distracted with so much that I forget to stop and see the obvious, and rejoice in it.

So What is Project Sunset?


Project Sunset is when you stop, look, and listen. Stop the overload of negative and stressful thoughts, look for things that are a blessing right around you and a peaceful experience,  listen to the positive  thoughts; overall, enjoy the here and now.

Thank  you  Project Sunset for keeping me from curling up  into a fetal  position with an  armful of chocolates, cheese, and chips.  And filling my senses with good sense to take on  the  rest of the evening happily and full of love.