Diet?

Doesn’t matter if it’s regular or diet soda, soda is still soda. There is a lot of uncertainty with what exactly soda does to our bodies. There are so many variables and everyone’s body’s are different so it’s hard to say. We all have our own opinions but I think of drinking soda like smoking cigarettes. Neither of these activities have health benefits and they both seem rather pointless. I didn’t perform the studies that indicate diet soda being bad for you but all I have to say is I don’t see how it can be any good. I would just stop drinking it. If you want something with zero calories just drink water. Also, diet may say zero calories but it can still make you overweight. Even if you have always been drinking soda and it has never made you gain weight, you should just step back and think. It could still be hurting your insides and everything you can’t see. Here are some thoughts on soda and why you should avoid it altogether.

1. Obesity. Soda is full of sugar and regular soda adds calories without making a person feel full. Soda is just calories with no nutrients. I think of it as liquid candy. For example, gummy bears in a drink form. Diet soda may not have any calories but it still triggers appetite, which is definitely something you don’t want while dieting. Some say that artificial sweeteners trigger appetite and prevent brain cells sending a signal establishing that you are full. Also, if you don’t want to feel fat, stay away from soda because it bloats you and makes your waistline bigger.

2. Kidney Issues. Soda contains a lot of phosphoric acid which has been linked to kidney stones. I just don’t want anyone to have to deal with this so to make sure, let’s just stay away from soda!

3. Reproductive Issues. Soda is often found in plastic bottles. Plastic bottles contain BPA(bisphenyl-A) which is a cancer causing chemical that can cause premature puberty and reproductive abnormalities. I guess this isn’t the soda’s fault but bottles aren’t good for the environment anyways. So another reason to stay away from soda.

4. Heart Disease. Soda is loaded with sugar. Making you have a sugar overload whenever you drink it. This is definitely something no one should do. These drinks may be influencing heart disease risk factors even if people don’t gain weight. Daily blasts of too-high blood sugar can disrupt metabolism in several ways. High sugar levels increase triglycerides, lower good cholesterol and prompt the body to make an especially damaging, smaller molecule of bad cholesterol. Too much sugar also raises levels of inflammation, another risk factor heart disease.

5. Increased Risk for Diabetes. I actually think that diet soda isn’t singly increasing your risk for diabetes. Many people who drink soda are already overweight so they drink more diet soda so they feel like they are doing better for themselves by not drinking the regular soda. Soda isn’t the determining factor in causing diabetes but if you are overweight, you are more likely to develop diabetes. So I suggest exercising, rather then saving some calories by drinking diet soda. Just stay away from the artificial sweeteners. Pick up a water.

Just a chart on what soda may be doing to you

There’s a lot of controversy over if any of this is really true but I never drink soda so that makes it easy on me because now I don’t have to worry about it. I like to get benefits from what I’m eating or drinking so I choose water, juice or milk whenever I get thirsty. It takes 21 days to make a habit so if you are up for the challenge, try going 21 days without soda. If you feel the need to go back to drinking it because you MUST HAVE SODA in your life then I guess go back to drinking it. I can’t make you do anything. All I want you to do is just remember some of the things mentioned above.

These look amazing!

1. Popsicles. Popsicles are great because they can me made by you, for you. You decide what they are made out of. And they are very easy to make. My favorite is pouring orange juice into a plastic cup and sticking it in the freezer. So good and healthy! But you can blend strawberries, blueberries, pineapple, or anything! Get creative. Try new flavors. Also, if you are all out of popsicle sticks just make an italian ice. Then eat it with a spoon once it’s frozen. It’s the same thing just not on a stick. If you don’t want to make them just go to the supermarket. Healthy popsicles are almost everywhere. If you want chocolate, go for a fudgsicle. One fudgsicle only has about 60 calories. 60 calories won’t set you back. the nutritional value isn’t much but if you have a chocolate craving this is one that won’t make you guilty. Heres the recipe of the popsicles in the picture!

2. Pudding. It will really help satisfy that chocolate craving. In one serving of sugar free Jell-O pudding there’s only 60 calories. Also, try freezing pudding to make a delicious popsicle. I enjoy eating my pudding with pretzels. If you dip the pretzel in the pudding, it’s basically like eating chocolate covered pretzels. Love it.

Parfaits are sweet, delicious and healthy!

3. Parfaits. Once again, these can be made with the ingredients you love. You pick the yogurt, fruit, granola, or anything else you would like to go in it. Parfaits are very filling and nutritious. I like to get my favorite flavor of fat-free yogurt with strawberries, blueberries, and cereal (like Cheerios or Special K) for the granola. Then, I make some layers of those ingredients in a cup and eat it all up. So good. And healthy for you!

4. Jello. Jello is very low in calories. It doesn’t have much nutritional value but it has that sugar boost you are looking for. Jello is definitely a late night snack that won’t ruin your healthy diet.

5. Mousse. Chocolate, raspberry, blueberry, strawberry or any other type of mousse is sure to hit that craving. It’s so light and fluffy. It will be just what you need to fill up your stomach before bed.

Delicious Chocolate Sorbet

6. Sorbet. If you are like me and love ice cream, sorbet is not far from the taste you love. There are so many different flavors, even chocolate. All 150 calories or less. Chocolate sorbet is a great alternative to ice cream. Have a cup or sorbet instead of having a cup of ice cream. You will be saving many calories. And I am a chocolate lover so it’s nice to know I can still have something.

Angel food cake

7. Angel Food Cake. This cake is so good. If you have never tried it, I suggest you do. And you will be happy to know that it’s low in calories, probably less then 150 depending on the size of your slice. Angel food cake is delicious and very light. It won’t weigh you down.

You may love a low calorie dessert that I didn’t include in this list and that’s fine. But these are some of my favorites. I just thought of Chocolate Covered Frozen Bananas! Those are also a good choice! You may like a few of these ideas but a few is all you need. You shouldn’t have to give up dessert. You only live once so don’t give up completely on foods you love. As long as they are eaten in moderation they won’t hurt you. I hope some of these will help you on your way to achieving your goal. Also, I hope I didn’t stir up any cravings but if you get one… remember to be smart about it.

This is a great way to show your success

Setting goals to help motivate yourself is something everyone should do. However, if your goals aren’t well thought out or defined how do you know when you reach them? Here are a few tips on setting goals.

1. Really define your goal. Don’t be vague. Say your goal is to lose weight. Well that’s great but how much weight? In how much time? Is it reasonable? You have to take the time to answer these questions in order to know what you really want to do. Be very specific too, the more specific the better.

2. Write it down. Writing down your goal makes it a reality. Don’t just keep it in your head. You have to be able to see it. So then you can look at it and really start thinking about achieving that goal. Post it somewhere that you will see it everyday. Maybe your mirror or on your computer.

“Goals that are not written down are just wishes.” – Unknown

3. Mark your progress towards your goal. Show yourself that you are getting closer and not wasting your time. Take pictures, write down what you have accomplished, make it visible and tell people. It’s great to tell people because usually you tell someone you love and trust. They will be very happy and supportive to hear about your accomplishments. This will help you stay motivated to keep going.

4. You can alter your goals. If you start to realize your goal isn’t challenging enough then make it challenging. It’s no fun if it’s easy. Make yourself work! But not overwork, if you realize your goal is a little far-fetched then change it to something that is more reasonable. Or just extend the end date. But always set your goals high.

5. Have fun with it. Goals should be something that you really want. Make your goal relevant to you. It should be enjoyable seeing yourself progress towards something you are passionate about.

Goal in Life

I hope these help when you set your next goal. It’s never too late to make goals and you can never have too many goals. Keep shooting for the moon because even if you miss… you will land among the stars!

Running, Mud and Fun… All in One!!

Sorry guys but this is for girls only. I discovered this run the other day and thought it looked like something I would want to do. I think this run sounds like a nice change up from the usual road or trail that I take. The Dirty Girl is a 5k run through mud just for women. Women of all ages are welcome. You can be a beginner runner or advanced. All athletic abilities are wanted as well. Also, this run isn’t timed, you can time yourself but the Dirty Girl isn’t like a traditional 5k. During the run, you are pushed out of your comfort zone with obstacle courses that get you down and dirty. Teams are allowed and recommended because you can help each other finish to become a Dirty Girl Champ! The Dirty Girl is fun, thrilling, exciting, different, and full of laughter. It is said to be a day that you will always remember. And maybe even make life long friends.

Furthermore, part of the proceeds for entering the race are donated to the National Breast Cancer Foundation. I love running knowing that I’m doing something good for me but that I’m also doing something good for someone else.

The Dirty Girl is only held 9 times in 2012 so start planning accordingly because I’m sure this is something you won’t want to pass up. Obviously, since it’s not held frequently, the chances don’t come around very often to run in this anything but ordinary run! And by the picture above it really seems like a good time. I want to start running more adventure races so this may be the run I start with!

1. Not enough variety. When working out you can’t repeat the same workouts everyday and expect to see your body continue to change. You have to add variety. Things get easier the more we do them so the more you keep doing those exercises the easier they will get. You will burn fewer calories and they will stop helping you move forward. I don’t know what exercises you are doing but if you are using weights start to increase them. You will burn more calories. If you are on a cardio machine, add more resistance, go harder, faster or longer. Change up your workouts. Make different muscles work. Make your body keep guessing and that will cause you to keep seeing results.

2. Too long of breaks. It’s okay to take breaks in between sets. Depending on what you are doing will determine how long to take. If you are lifting heavy weights you may need a little longer then if you are lifting light weights. Other factors may include your age, nutrition, the intensity of the set, how tired you were prior to working out, or if you may have any injuries. Taking a shorter rest(45-60 seconds) works better for building overall muscle mass. This will keep stress on your muscles without giving them time to recover so when you work them the next set they are still pumped. Longer rest periods(3-5 minutes) are used for people who are training for strength and power. So usually heavier weights and smaller reps. Remember it’s up to your personal goals to decide what exactly you want to do. Also, remember to change up days for working out each muscle group. Allow each muscle group time to recover.

3. Being tricked. I always think to myself while on the treadmill or elliptical, “Am I really burning this many calories?” Don’t go by the calorie readings on your machines. Most machines are known to say you burn 30% more calories then you actually have. Most machines don’t know your weight, height, fitness level, age, etc. so it’s hard for it to give an accurate reading of exactly how many calories you have burned. I’m sorry to say this but from now on, always make your calories burned less then what you see. If you want to know how many calories you burn, try going by this model: to burn 300 calories you can jog for 3 miles, walk for 4 miles or bike for 10 miles. This isn’t right on but it may be close. If you want to make sure its 3oo calories just do a little extra and you will probably hit that mark.

Watermelon… no matter what shape it is, still contains vitamin A, C, and B6. So eat on!

4. Your workout makes you too hungry. It’s good that you are getting hungry but burning calories mean that we can fill our body up with more nutrients not overeat to the point that working out is reversing what we want! Sometimes working out makes people overeat because they are so hungry from working so hard. But eat normally and if you are still hungry fill up on vegetables or fruits. Give your body more of what it wants. Stay in the healthy calorie range of losing weight.

5. You kill yourself in your workout. This is not good. You want to be able to keep up a good workout schedule but if you over work yourself… working out regularly won’t last very long. Don’t workout to the point were all you want to do is lay on the couch because your muscles are too sore to walk. Over training can do more harm then good. It can result in insomnia, sugar cravings and cause injury or illness. You want your workout to be challenging but not to the point of killing your body.

I hope these tips help. If you have more, feel free to share!

The Keys are a perfect Vacation Destination!

This weekend was crazy. I went with my boyfriend, Drew, who has been doing the sport for a few years. He is a kite boarding instructor so he also brought along one of his students, Ian, who is around my level. The first day we got there, I was excited and not at all scared of what may happen. We started riding and were going to do a downwind 8 mile trek from one beach to another. Everything was going good. I’m riding, going left and right, and having no trouble. It was great! However, I see myself getting too far ahead of Ian so I stop so I can wait. He catches up and we continue. But as I was standing there I took a few steps and felt like I was walking through fire! My legs were burning! I look down to find a jellyfish wrapped around both of my legs right below my wetsuit. Figures that would happen. It was so painful. Then I rode over to where Drew and Ian were. Ian had just crashed his kite into a patch of bushes on a island. So once again I stood up to wait, while in agonizing pain next thing I know, my kite falls right out of the sky, tangling itself in its lines on the way down… Great. Just great. I hop on the island to help Ian out with untangling his lines while Drew fixes mine. Fun times.  

As we were untangling, a man came up to us on a boat, yelling that we were on private property and he was going to call the cops… what a jerk. We had nowhere to go, our kites were a mess, and we were on an island! It’s people like that that I can’t stand. Thankfully, we got the kites back up in the sky and were up and riding before anything happened. As we continued on, the wind slowly started to die… NOT GOOD! Makes riding very difficult, especially for beginners, like myself and Ian. As I was riding, I was looking for Ian’s kite and didn’t see it in the sky, which worried me. I forgot what I was doing and crashed. I crashed in the one spot that I couldn’t stand! I was being dragged and when I fell I lost my board. I was panicking. Thankfully, Drew helped me get the kite up and he also found my board. Thank goodness. He also told me Ian broke a line so he was stuck further up on land. I get up to try and ride again to get to the beach we were so close to reaching, however, I repeated the last scenario… being dragged and lost my board. But this time Drew couldn’t find it. I finally make my way to shore in a panic. Drew then has to go to the end point where our cars were parked. Ian, Drew and I were spread out all over. And it was getting dark. As I was on shore, I look out and see my board floating its way to shore right by me! Thankfully someone gave Ian a ride to the beach and Drew came to get me. We all were back together at last!

This trip was quite the experience. So much action and that was only one day! The next day was action packed too but nothing like what happened the day before. It was pretty crazy. Check out the video I made from the trip. And if you are interested in kite boarding check out: Drew’s Blog.

At the Pure Yoga & Fitness class, I was the only newbie out of roughly 20 people. It was a little intimidating at first but once I got passed the warm-up, the moves got a lot more complicated so no one was focusing on me. The focus was on themselves. The class had everything you could ask for in a workout session: sweat, increased heart rate, shaking, relaxing, stretching, challenges, rest, and a great after feeling!

10 minutes into class I already had my heart rate up, the sweat was starting to rapidly roll down my body, and I was facing challenging poses. I have done some yoga before but nothing like this. My body was not used to bending or staying in some positions for very long. But if I happen to not me able to perform a move… there was always a modification I could do. Some poses we had to hold for what seemed like an eternity because my body was shaking so much. But that’s good! That means my body was working hard so all my muscles were getting worked out, which is how the body tones itself. I want those tone arms! Also, I hear you can burn roughly 600 calories a class. That would take over an hour and fifteen minutes running at around a 6.0 pace! Hot yoga gets it all done! It’s a cardio workout, a stretch workout, a challenging workout and a breathing workout. All at the same time.

Shine like a star

The first class was tough for me. But challenging your body and seeing what you can do and how much you can improve is one of the greatest feelings. I’m so excited to go again. After class, my body felt so relaxed. I definitely drank my fair share of water during and after. I recommend hot yoga for everyone, both men and women. The class also had a very large age group, ages ranged from teenagers to people in their 60′s. It was great motivation to see some of the older participants in class because they were really good at it! If you have done hot yoga before, share your experiences! I would love to know more about it and I highly recommend it for people who have never done it.

How to get your friends to be all that you need to succeed:

1. If you are trying to eat healthy, tell your friends because they can influence you tremendously. I have seen it happen where a group of girls are going out to get ice cream, McDonalds, or anything that is not good for you, especially when you are trying to lose weight. And they are able to talk you into coming and drag you with them. You tell yourself, “I will just go and not order anything.” (haha yeah right!). That’s not going to happen. When it comes time to order and it gets to you, “Oh, I’m not getting anything.” Everyone will flip out and demand you order something. The peer pressure is horrific. By simply explaining to your friends that you are trying to stay away from fast food, desserts, oversized portions, etc. they will try to avoid putting you in those situations. If they are true friends they will understand and help you stay on the right path.

2. Ask your friends to go to the gym with you. Having someone come with you to the gym, gives you that extra boost. However, going together doesn’t mean talk that whole time. If that’s all they want to do, I suggest telling them you are working out too hard to talk (Works every time). Going with friends to the gym is great because they help you get that first step out the door toward the gym, which is the toughest part for a lot of people. Also, set up times to meet to workout. What kind of a friend are you if you cancel or don’t show up. Setting up a time to exercise with someone will get you moving.

3. If they are around, and they know you are trying to eat right, give them permission to take away that bag of chips you are about to binge on.You must do this. The process of giving up some of your favorite foods is tough. We all have those days we want to break down and give in. At the beginning of your weight loss plan, give permission to anyone that you hangout with a lot, to snatch that bag of chips or pint of ice cream out of your hands. Now you can’t get mad at them because in the end, you will be so

All you need to succeed!

thankful they controlled your emotions on days you wanted to throw in the towel.

4. Get your friends to share the same goal. Finding someone who wants what you want is the best. You can work as a team to accomplish your goals. Sign up for a 5K, 10K, triathlon, half marathon, marathon, etc. I don’t know your level of fitness so depending on where you want to take yourself, pick an event right for you. Sign up at the very beginning of your decision that you are going to change! Also, pick and event a few months out to give you plenty of time to prepare, if anything over prepare! Signing up will give you motviation throughout your weight loss and get fit plan because you have something you are working towards and always keep that goal in mind.

5. Be supportive in return. Don’t lose a friendship because you and your friend are trying to lose weight and one of you is losing weight/seeing results quicker then the other one. Be supportive to each other. Compliments rock! Who doesn’t like hearing they look good in their jeans?! Keep each other focused and moving. Do it for yourself too. Don’t get jealous! It’s silly. Use them as motivation. By looking at them you see it’s possible and you want to be next. You have to be fully committed. Keep working hard and results will follow.

Now, it’s time to get off the computer and get moving! Feel free to comment if you have ideas on how to work together to succeed.

It made me feel so good having someone ask me that. I love helping people especially when it comes to fitness and health. She wants me to help her get back in shape and then I told her about my 5K I just signed up for and she wants to do one with me. She was so nice saying how much she wishes she could be more like me and go to the gym almost every day. And I know it’s harder for some people but I think I will be a great motivator. I’m really excited to see if she will do what she said she will do and come with me 3 times a week and really work! I’m not going to school to become a personal/athletic trainer but I feel like I would be really good at it. I have been around trainers a lot the past few years since I’m on a division 1 team and I can picture myself in their shoes. I would love helping people get strong and healthy and seeing the looks on their faces the whole journey, especially the last look of when they reach their goal. 

So I just found this race that looks like it would be so much fun! It’s called “The Color Run”! Have you heard of it? It is coming to a city near me! Eventually, it’s not for awhile but I can wait! Go to the website and see if one is coming near you. It looks crazy, exciting, fun, a mess… everything you can think of. I hope I can rally up a group to come with me. Running with friends is the best!