Motivation Monday: Rest.

Work Hard. Play Hard. That's always been my motto. I'll put in the sweat, the hours and all that goes into working hard only to enjoy something completely relaxing to balance it all out. A massage, pedicure, bath, tropical vacation, or just reading a book by the fire are what I consider relaxation at it's finest. Our bodies need to be nurtured. This would include a balance between stress (working so hard we are dripping with sweat) and sweetness (absolutely nothing).

Think a lot about creating your balance between work and relaxation. If weight loss is the goal, try to put in 4 days of exercise combined with an intense focus of mindful eating. It's easy to focus on too much exercise and not enough rest and nutrition. I promise if this balance isn't achieved the end result is usually no real results and frustration. Because we put in so much time on the treadmill, sweat and intensity in exercise when nothing changes on the scale we feel defeated. Killing yourself day in and day out won't last long. It's not good for your body and it's not any fun either. Let's be real about it, smart about it and long-term about it.

Lastly, and I can't stress this enough, the rest/rebuild cycle on the cellular level is so important in combination with getting the proper nutrients that will actually aid in repair.

Race 2...Check!

I promise to begin wearing at least a little bit of make-up and do something in between showing up at the race and rolling out of bed. Gosh it's getting bad!

The groundhog run. It's such a special race because I've done it 3 years in a row. There's just something epic about running in a climate control cave with thouseands of people in the middle of January.

I'm so proud of my clients who joined me this year: Johnna (well, we ran it together last year), Jen, and Sheila (Johnna's friend who's recently joined in the fun of participating in races), and laura and renee (who we couldn't find after the race to join us for a picture.

Race 2 down...8 to go!

Why not in KC?

Why can't we have a nice ride too?

Motivation Monday: Hungry or HUNGRY?

Can you tell the difference between emotional and belly hunger? If you're confused or maybe you think you've got it figured out but still slip up here's some hints on what to watch.

Emotional Hunger
-Hunger comes on quickly; it' like an on/off switch.
-We're open to suggestion. (example: a coworker says she's leaving to get a brownie. All of a sudden a brownie sounds very good)
-Hunger increases with certain feelings such as stress.
-It becomes difficult to think through options. The feeling of hunger is so intense it's hard to care what other options are until after eating.
-The hunger initiates mindless behavior. Like popping skit.tles without even tasting them.
-The feeling that guilt will set in after the meal is over before the meal begins. Then that reality comes true with lots of guilty feelings after the meal.

Belly Hunger
-The need for food gradually increases; such as the time between breakfast and lunch.
-Distinct physiological symptoms such as a rumbling stomach occurs.
-We quit eating when full.
-The option to wait a while befor eating can be achieved versus the need to eat at every inkling of hunger.
-Hunger is in no way associated with guilt. Eating has to happen and there's no hard feelings about it.

Keep these cues in mind the next time hunger sets in!

Race 1...Check!

I have the most amazing clients. They do these races with me! Laura and Tina participated in the triathlon and Johnna and I did the duathlon together.

First I have to brag. All of us finished in either first or second place. Hello?! We seriously rock! Must be the trainer;)

Anyway, it was a ton of fun. In 2009 I took a break from races. Not sure if I was burnt out from the marathon at the end of 2008 but running in a formal race just didn't sound like much fun in the last twelve months. Instead I really focused on taking classes that would increase my flexibility and challenge my body's overall strength. This year I'm doing both races and classes.

At the duathlon we began by biking for 30 minutes. Johnna was next to me and really kickin' it. I mean, I couldn't keep up. It was so fun to do a race like that with her. Johnna does many races. She began the race journey with me in 2008 and did even more races in 2009. Johnna has so many great qualities that I love in a client and friend. She's strong. She's stubborn and never gives up but instead always asks for more (so you can imagine how this is my ideal client). She loves doing things that make her feel alive. How awesome!

Okay, back to the duathlon...so we're sitting on the bikes, spinning away. My legs feel like they're going to fall off and I do think my heart might leap out of my chest. My heart rate monitor read close to 90% but I was having the time of my life.

Before I knew it our time was up and we were ready to head upstairs to the treadmills. 20 minutes was the requirement. This wasn't too bad. I could handle a run. It was tough and my heart rate touched the 90%ile again but it wasn't as painful as biking. The race was a good indicator I probably need to suck it up and get on a bike more often. A good spinning class might be the answer.

Motivation Monday: Why?

Can you list off the top of your head 10 reasons why you exercise or desire to live a healthy life? Always remembering why we do what we do can help keep us on the road when we're not as motivated during the tough times. As it turns out, we're nearing February. A month when "resolutions" die off. Don't let this happen to you; instead write down your reasons. I did....and now I'm sharing.

1. Feel empowered by becoming a stronger and healthier individual each year.
2. To keep my body fat down so that Metabolic Syndrome, Cardiovascular Disease, or Diabetes doesn't happen.
3. To live a long life with my son and husband.
4. There are so many things I want to do or visit, I can't afford to let my body waste away. I thrive off adventure and need to be in shape for when opportunity knocks.
5. To be healthy enough in order to serve others.
6. I'm curious about how far I can push myself, mentally and physically.
7. It's fun. The accomplished feeling after it's over and the practice of keeping control during.
8. Vanity.
9. To have a great quality of life way down the road.
10. Because my mind, body, soul and spirit need it. I take so much more than just physical benefits away from exercise. It's so emotional and mental.

My suggestion...
Write down yours. I was so excited, uplifted and motivated just by brainstorming these 10 reasons. Especially #4. I did some day dreaming on some of my recent adventures and how they left me feeling so alive. Alive checks are a necessity.

Book 2: Food Rules

Not sure if there will be a theme of fast, easy reads for 2010 but it's beginning that way. Food Rules was in fact filled with food rules. It's designed to be a simple eating guide. It was divided into 3 parts: 1)what should I eat? 2)what kind of food should I eat? 3) how should I eat?

Out of those three sections it was suggested by the author, Michael Pollen, to adopt at least one rule from each of the three sections. Here's what I picked:
1) Avoid food products containing ingredients that a third-grader cannot pronounce. The concept is simple. Cut out processed foods. He said this in many different ways and each verbiage was really cute. One of my favorites was "if it came from a plant, eat it. If it was made in a plant, don't."
2) Eat mostly plants, especially leaves. I love spinach, arugula and baby greens so this shouldn't be too hard. While I was away last week on a mini-vacation (mini because it was only 4 days and not anywhere tropical) I had an exceptional salad. So good, it was picture worthy. Tomatoes, arugula, mozzarella and basil. Rule two-enjoyably easy!

3) Stop eating when you are full. I'm really going to work on this. I know it's common sense but sometimes I eat so fast I don't even take time to enjoy my food, let alone check-in to decide if I'm actually satisfied enough to stop. This has worked very well lately because I can easily envision the horrendous uncomfortableness that comes from overeating.

Highly reccomend this book to anyone!