Posts filed under Fitness Tip

Healthy Eating Resource

pexel.com | original Cassey’s Clean Eating Chart

pexel.com | original Cassey’s Clean Eating Chart

When I head to the market or prepare my daily lunches, it can be daunting to find a variety of food to create a great meal when trying to eat healthy. I have to tell you, I refuse to buy a lunch every day or pack a frozen meal. I am always skeptical about what’s going into my food, my body and who’s preparing it. Also, when checking out other meal plans, it’s always the same basic protein, carb and vegetable…you know…chicken, brown rice and maybe green beans? It can get boring.

Well, here is a list that I have adopted and keep in my phone when heading to the market and trying different foods. I update this chart yearly and send it to all my friends and potential clients. Please note, I am not a certified nutritionist or a doctor, these are only suggestions and I highly recommend that you check with a professional nutritionist / dietitian / doctor before diving into this chart. You may have an allergy, cholesterol or sugar level issue that can be easily triggered by one or two food choices.

This chart is only a resource. It’s also a great way to mix and match your carbs, proteins, fruits and vegetables to make eating fun! It has been a huge help for me and I love sharing good stuff. Feel free to save the photo, keep it on your phone and share with others.

This chart is originally from Cassey’s Clean Eating Grocery List.

Posted on July 23, 2019 and filed under Fitness Tip, Food, Health, Wellness.

Water Wednesday

Photo by  Chaucharanje Brand  from  Pexels

WATER

If you follow me you know I talk about water over and over and over again. There's a reason for that! Water is essential to our survival. Water is in everything and our body needs water so that we can move, groove and improve on a daily basis. Water provides our body with oxygen, it lubricates our organs and keeps us from getting dehydrated. Water is essential for maintaining beautiful skin, growing hair and nails, as well as, digesting our food. 

I drink water every chance I get unless you try and trick me with a little sweet tea. (Sweet Tea is my kryptonite) Water can be "dolled up" with a little lemon or your favorite fruit. Since I can't have too much sweet tea, I will add a "green tea" tea bag to ice cold water and let it sit for a bit. That way I still get the benefits of water and green tea throughout the day.

beverage-blur-bottle-1246745.jpg

Ladies, if you want your hair and nails to grow, drink up! You will need 2.2 Liters a water a day which is the same as 8-10 cups. If you are athletic, add a couple of more cups. Fellas, you may not want long nails but healthy, shiny and think hair will make any girl look your way. You will need 3.3 Liters of water a day which is approximately 12-14 cups. So DRINK UP, so you not only FEEL GOOD but LOOK GOOD too. Happy Friday!


 
SPONSORED. ZEROWATER

SPONSORED. ZEROWATER

 
Posted on April 10, 2019 and filed under Fitness, Fitness Tip, Health, Personal Training.

MANTRA RUNNING

Two years ago, I was having a really hard time getting back into “running shape”. My body felt like a square brick and I was falling A LOT! At first, I thought aging had finally caught up to me or maybe I wasn’t eating the right foods, non-the-less, I didn’t have the mojo to move properly. I tried everything but nothing seemed to help. I finally went to the doctor and my therapist to find out, “What the heck, man?!?”.

Later, I learned I was suffering mentally and physically from post traumatic stress disorder. Yep, PTSD. At first, I thought my therapist was pulling my leg but after chewing a few layers from that onion, she was spot on. See, a year prior, I physically fell apart because my life was falling apart. My body literally could not take the stress and it completely broke down. I couldn’t eat, sleep or workout. It was pretty rough.

My therapist told me I needed to change my way of thinking and focus in order to move forward. I started with meditation and cognitive therapy (taking negative thoughts/ideas and replacing them with positive ones). Both were helpful but not enough to get back into running. Helloooo! I’m a runner here! I gotta movvve.

Again, I tried everything from yoga to plain old walking and I have to say, I was bored OUT OF MY MIND! I had to find a way to start running again so I did a little more research on my own. Through my attempts with meditation, I learned about mantras, the idea of taking a a statement or slogan and repeating it over and over again. I found it fascinating that just a few repeated words could actually reprogram the way you think of yourself.

RunningFriday.jpg

It wasn’t until I saw an interview with 50 cent, the rapper, discussing mantras. 50 cent was given his own, special mantra from Deepak Chopra and it changed his life. Changed his life? Really? 50 cent? OK, I have to try this. I don’t know why the idea of 50 cent chanting a mantra intrigued me but it did and I figured, why not give it a shot.

I was not going to sit in a room alone and OHMMM my way through a yoga class, so I decided to try chanting my own mantra while running. I picked three words that described my future-self, locked it into my memory bank and headed out for a run. I started to chant the following phrase, “I am powerful, strong and blessed”. At first, I found it funny because I felt ridiculous running and chanting at the same time, but I kept going. Once I hit a rhythm, I started to focus on the words, my pace and my breathing. Next thing I know, the run is over and I successfully completed 3 miles. My mind was clear. I actually felt powerful, strong and blessed. I finished my run without falling or feeling exhausted. I used this method over a period of a month and it literally turned my training around.

I am not the first person to discover mantra running. Running is a very mental sport and many elite runners use mantras to get through some of their toughest races. For me, mantra running has evolved in the few years. At first, I was simply trying to change my focus but now, I use mantras when competing or when heading out for a tough, long run. Mantras are powerful and extremely effective. It’s a true testament on how your mind, body and spirit work together.

If you would like to learn more about mantras, shoot me an email. Let’s find out what words would work for you and try them on your next run. Good luck and happy running!

Water Wednesday Fitness Tips: "Keeping Your Water Bottle Loaded"

HYDRATE. 

When pushing through a tough workout hydration is key. Water, in particular, prevents dry mouth, headaches, keeps joints lubricated and muscles oxygenated. Water is the medium for most chemical reactions in the body, especially metabolic reactions involved in energy production. Daily water recommendation for men is 3.3 liters a day (or approximately 13 cups) and for women, 2.2 liters a day (or approximately 9 cups) . If you are active...keep it coming!

If you are not sure you are getting enough water, check the following. Are you experiencing little to no urine, dry mouth, sleepiness, confusion and/or extreme thirst? If so, start filling up that water bottle and keep it by your side all day, every day! 

When exercising for 30 minutes or more, I recommend drinking water every 10 minutes to keep you from over heating and energized. Drink up and have fun! 

Posted on November 27, 2018 and filed under Exercise, Fitness, Fitness Tip, Personal Training.

San Diego International Triathlon Relay

 
Ondry Leavitt-swim | Martina Maddox-bike | Nicol Hodges-run 1st Place Women 4th OVERALL RELAY TEAM

Ondry Leavitt-swim | Martina Maddox-bike | Nicol Hodges-run 1st Place Women 4th OVERALL RELAY TEAM

 

My duathlon training continues.  This past weekend I participated in my first Triathlon "RELAY". The last time I ran a relay was Big 12 Championships back in 1991? or 1992?. Let's just say, it's been a minute! The distance for this event was a 1K Swim, 30K Bike and 10K Run. I, of course, ran the 10K and I have to say I was a little NERVOUS. There were a total of 12 relay teams and, I THINK, 5 all female teams.

I was nervous about the run because I wasn't sure how long I could hold a fast pace for a full 10K run. I did surprise myself by clocking a 7:34 minute pace and my team won the female category! The ladies and I placed 4th overall! So, that was pretty exciting! 

While running the 10K, I mentally broke the race down mile by mile and chased a lot of ponytails. I felt really strong and I kept telling myself "do NOT slow down"! 

The athletes that did the full event on their own, I have so much respect for. It's not easy to jump on a bike after a 20 minute swim and then switch out of your bike shoes into running shoes and run like the wind after being on the bike. So, the pace is different, the mentality is different and it's challenging in a good way! 

When competing in endurance races, it takes a toll on your body...quickly. Here are a few suggestions that I recommend AND have worked for me.

5 THINGS TO DO POST-EVENT #selfcare 

1. Protein. Your muscles need protein and oxygen to rebuild and recover. Yogurt, smoothie or your favorite protein powder will do the job.

2. Vitamin C. Your immune system breaks down after every endurance event. Vitamin C builds and repairs tissue. Talk to your doctor first but it's a great way to keep you on track and in front of those minor colds after a big race. 

3. Massage. Oh my goodness! Your muscles will L O V E you post race if you can get a massage. This is a great way relax muscle tissue, improve circulation, remove toxins and improve your range of motion.

4. Pedicure. Not only is this a great way to get good looking feet, it also helps improve blood circulation in the feet and calf muscles. Your feet and legs take a beating when competing, say "thank you" with a nice pedicure.

5. Hydrate. Before, during and after an event DRINK WATER. You lose so much water while racing. To prevent muscle fatigue and de-hydration, you need to drink as much water as possible post workout. 8-10 cups a day on average, athletes 10-13+ a day.