Hey guys, I need some advice!
Now that I've registered for a 5K run in Toronto in the spring, I find myself feeling the way I did a year ago when I started on my weight-loss journey: lost and uncertain, like I'm staring up at a mountain with no idea where to start climbing in order to reach the summit. I know I've come an unbelievably long way since I weighed 200 pounds. Back then, I felt intimidated in the gym, knew nothing of the science behind muscle building, and had a distorted perception of what it means to eat healthy (fat = bad, right?)
Today, I am by no means a fitness expert, nor do I have any certification or official education - not yet anyway. But I can navigate a weight room with confidence and I look and think about food in a whole new way. For instance, I know there are good fats and bad ones, and that eating low-fat everything won't actually help you lose weight. I owe this knowledge in part to my job here as a fact checker and researcher, but mostly due to the fact that I've taken all I've learned at Oxygen and put it to good use.
But, I still consider myself to be a newbie and always a work in progress. I try to be constantly learning and open to all I can in health, nutrition and exercise, so that I can continue to grow (and in turn, shrink), and improve. And as it turns out, running is definitely an area of exercise in which I can vastly improve.
So I'm opening the floor up to you pavement pounders out there! Whether you run marathons or just jog with your pup, what advice do you have for a new runner? Any tips on training for a 5K?
Friday, January 28, 2011
Monday, January 24, 2011
No turning back now
Well, I did it! I just registered for a 5K charity charity run in April! And to really challenge myself, I plan to finish in under 35 minutes. To you avid runners, a 5K in half an hour might seem like a warm up, but to a person who used to fake an injury in high school to get out of running in gym class, this is is a challenge of mammoth proportions.
A few weeks ago I posted a blog in which I set a goal to learn to love and run it. It has been my experience during my year-long transformation, that having an event or deadline to work towards is the best way to stay accountable to your goals. For me, my photo shoot for Fat Loss gave me that extra push everyday in the gym or made it easy to say no to bacon at breakfast. What's more, by starting small, like training for a 5K instead of a half marathon, I have the confidence in what's possible on my side, rather than the fear of failure holding me back.
Whatever your goals are for this year, plan something today that will help you stick to them. Register for a fun run or marathon, sign up for a fitness test, book a beach vacation, or set up your own photo shoot. Get creative. Pull a pair of jeans from your skinner days from the back of your closet and say "in three months, I'll be wearing these." No matter what your finish line looks like -- whether it's posing in a bikini or zipping up your old size fours -- it will feel like a celebration of your hard work and success when you triumphantly cross it.
The 5K is in 67 days, so I better get training. In the meantime, I'd love to know: What events are you training for and how is your progress going?
A few weeks ago I posted a blog in which I set a goal to learn to love and run it. It has been my experience during my year-long transformation, that having an event or deadline to work towards is the best way to stay accountable to your goals. For me, my photo shoot for Fat Loss gave me that extra push everyday in the gym or made it easy to say no to bacon at breakfast. What's more, by starting small, like training for a 5K instead of a half marathon, I have the confidence in what's possible on my side, rather than the fear of failure holding me back.
Whatever your goals are for this year, plan something today that will help you stick to them. Register for a fun run or marathon, sign up for a fitness test, book a beach vacation, or set up your own photo shoot. Get creative. Pull a pair of jeans from your skinner days from the back of your closet and say "in three months, I'll be wearing these." No matter what your finish line looks like -- whether it's posing in a bikini or zipping up your old size fours -- it will feel like a celebration of your hard work and success when you triumphantly cross it.
The 5K is in 67 days, so I better get training. In the meantime, I'd love to know: What events are you training for and how is your progress going?
Thursday, January 20, 2011
Listen to your body
The body has a voice and during these last two weeks I learned a valuable lesson in listening to it.
Sometimes, when I’m feeling a bit off physically, a dose of exercise gets my endorphins flowing and can put me right back on top of my game. A steady jog can cure a spell of sluggishness and a calming yoga session can melt stress and body aches.
But there are times when what the body really needs are rest and TLC, and last week I blatantly ignored my body's request for them. I tuned out my exhaustion, weakness, sore throat and sniffles and hit the gym anyway. While I did skip spin class and other intense cardio, I continued to push it with the weights, going for new personal bests. Needless to say, I paid for my negligence dearly. The price? One missed workday and several missed workouts – five to be precise.
So the lesson I learned is this: Tune into my body and listen to what it’s telling me. Determine whether what I’m feeling is really just a bout of sluggishness that can be cured with a workout, or if what I really need is to curl up on the couch with my cat, a cup of tea and a Say Yes to the Dress marathon. And when in doubt, always take a day off from the gym and don't hesitate to see my MD. After all, skipping one workout in order to recharge could mean I’m back at it the next day instead of having to sit out for an entire week.
I’ve wised up. And now that my health is almost fully restored, I’m easing back into my fitness routine instead of surrendering to the urge to make up for lost time by working twice as hard. I started back in the gym this week by working out my full body using light weight, rather than targeting one muscle group per day like I normally would. I found the perfect workout to use as my guide on page 48 of our current issue of Fat Loss. I completed the circuit of compound moves once during my first session, then twice the next time. I also threw in 10 minutes of moderate cardio on the bike and a set of my favorite compound move, plié squat with a lateral raise, holding eight-pound dumbbells.
I definitely recommend this workout not only because you can customize it to suit your needs as I did, but also because it’s perfect if you’re pressed for time as it can be done at home before you fly out the door.
What about you? Do you find it hard to miss workouts when you’re under the weather? Or do you welcome the opportunity to rest, guilt free?
Sometimes, when I’m feeling a bit off physically, a dose of exercise gets my endorphins flowing and can put me right back on top of my game. A steady jog can cure a spell of sluggishness and a calming yoga session can melt stress and body aches.
But there are times when what the body really needs are rest and TLC, and last week I blatantly ignored my body's request for them. I tuned out my exhaustion, weakness, sore throat and sniffles and hit the gym anyway. While I did skip spin class and other intense cardio, I continued to push it with the weights, going for new personal bests. Needless to say, I paid for my negligence dearly. The price? One missed workday and several missed workouts – five to be precise.
So the lesson I learned is this: Tune into my body and listen to what it’s telling me. Determine whether what I’m feeling is really just a bout of sluggishness that can be cured with a workout, or if what I really need is to curl up on the couch with my cat, a cup of tea and a Say Yes to the Dress marathon. And when in doubt, always take a day off from the gym and don't hesitate to see my MD. After all, skipping one workout in order to recharge could mean I’m back at it the next day instead of having to sit out for an entire week.
I’ve wised up. And now that my health is almost fully restored, I’m easing back into my fitness routine instead of surrendering to the urge to make up for lost time by working twice as hard. I started back in the gym this week by working out my full body using light weight, rather than targeting one muscle group per day like I normally would. I found the perfect workout to use as my guide on page 48 of our current issue of Fat Loss. I completed the circuit of compound moves once during my first session, then twice the next time. I also threw in 10 minutes of moderate cardio on the bike and a set of my favorite compound move, plié squat with a lateral raise, holding eight-pound dumbbells.
I definitely recommend this workout not only because you can customize it to suit your needs as I did, but also because it’s perfect if you’re pressed for time as it can be done at home before you fly out the door.
What about you? Do you find it hard to miss workouts when you’re under the weather? Or do you welcome the opportunity to rest, guilt free?
Wednesday, January 12, 2011
What's shakin?
Avocado!
Pressed for time this a.m., I was forced to skip my usual slow-cooked, stick-to-my-ribs, steel-cut oatmeal and settle for something quick and convenient. So, I popped some regular rolled oats with a bit of cinnamon in the microwave and started working on a breakfast shake: protein powder, a handful of fruit, a splash of milk...
I'd covered almost all of my bases for a complete meal but something was still missing. Something rich and hearty to satisfy both my taste buds and my appetite, and keep cravings at bay between meals.
And then I spotted it, the missing ingredient, ripening on my counter top: Avocado!
One of nature's most perfect foods, avocados are jam-packed with fiber, vitamins K, C and B, and heart-healthy fats. I sliced off a quarter of it and added it to the mix. Blend. Sip. Delicious! It provided just the right amount of creaminess, giving my liquid breakfast a milkshake-like quality.
And as for the fullness factor, I didn't hear a peep from my stomach until three hours later when it rumbled for a snack. That means I wasn't mindlessly snacking away at my desk or making poor choices at the vending machine. So, next time you're having a chaotic morning, don't even think for a second about skipping breakfast. In five minutes, you can have a complete and delicious meal that will help fuel your work day and your workouts!
Try adding avocado to your next shake and let me know what you think. And feel free to share your own creations! What are some of your favorite shake combos?
Pressed for time this a.m., I was forced to skip my usual slow-cooked, stick-to-my-ribs, steel-cut oatmeal and settle for something quick and convenient. So, I popped some regular rolled oats with a bit of cinnamon in the microwave and started working on a breakfast shake: protein powder, a handful of fruit, a splash of milk...
I'd covered almost all of my bases for a complete meal but something was still missing. Something rich and hearty to satisfy both my taste buds and my appetite, and keep cravings at bay between meals.
And then I spotted it, the missing ingredient, ripening on my counter top: Avocado!
One of nature's most perfect foods, avocados are jam-packed with fiber, vitamins K, C and B, and heart-healthy fats. I sliced off a quarter of it and added it to the mix. Blend. Sip. Delicious! It provided just the right amount of creaminess, giving my liquid breakfast a milkshake-like quality.
And as for the fullness factor, I didn't hear a peep from my stomach until three hours later when it rumbled for a snack. That means I wasn't mindlessly snacking away at my desk or making poor choices at the vending machine. So, next time you're having a chaotic morning, don't even think for a second about skipping breakfast. In five minutes, you can have a complete and delicious meal that will help fuel your work day and your workouts!
Try adding avocado to your next shake and let me know what you think. And feel free to share your own creations! What are some of your favorite shake combos?
Monday, January 10, 2011
My Transformation, Chapter 2
I still can't believe it's 2011. Sometimes it feels like last year came and went in the blink of an eye but when I stop and think about it, a lot happened in 2010. And every time I pass a newsstand and spot an issue of Fat Loss on the racks, I'm reminded of just how much I accomplished in those 365 days.
But while weight loss may be a goal, maintaining good health and fitness is a lifestyle and a never-ending story. A new year means a new chapter, and all new goals.
Call them resolutions if you want, but years of pledging to myself to lose weight, eat better, exercise more, only to feel like a failure by February, has made the term "resolutions" synonymous with disappointment for me. So, last year, I decided to erase the stigma of failure associated with resolutions and instead, I set goals for myself - ambitious, yet achievable goals.
Six weeks into 2010 I realized something: I hadn't failed. I was doing it! I was achieving my goals and then some - and I was changing my life for the better. Every time I reached another milestone, whether it was going down a jean size, or just surviving another leg day, I celebrated my success and wondered, "how far can I take this?" (Never did I dream it would take me to the pages of a fitness magazine.)
A year later, I'm still asking that same question. So, with that in mind, I've set new goals for 2011, plans for reaching them and ways to commemorate them. I already feel invigorated by the possibilities that await on the road to achieving them.
3 Goals for 2011:
1. Goal: Learn to run and love it
Achieve it: Find a 5k training schedule online and work it into my regular training routine, starting on the treadmill until it warms up outside!
Celebrate it: By signing up for a 5k charity run in the spring
2. Goal: Do 20 push ups- like a man
Achieve it: Start small, incorporating 3 sets, 3 times a week into my training, increasing reps when I'm able.
Celebrate it: With a new workout tank top to show off the benefits of my hard work
3. Goal: Lose 1-2 inches off my thighs
Achieve it: Adding a second leg workout to my current routine, four days after the first, using lighter weight, and swapping one treadmill cardio session for the stepmill
Celebrate it: With a new pair of skinny jeans
PS: I love the energy and motivation I feel when I'm working towards a goal and the little successes I get to experience along the way. If one of your resolutions is to stick to your resolutions, maybe this type of plan will work for you. And check out Tosca Reno's recent blog on setting and sticking to your resolutions here: http://eatcleandiet.blogspot.com/2010/12/2011-new-year-new-you-new-years.html
Resolve to change, believe in yourself, and you may surprise yourself with what you're capable of. Good luck!
But while weight loss may be a goal, maintaining good health and fitness is a lifestyle and a never-ending story. A new year means a new chapter, and all new goals.
Call them resolutions if you want, but years of pledging to myself to lose weight, eat better, exercise more, only to feel like a failure by February, has made the term "resolutions" synonymous with disappointment for me. So, last year, I decided to erase the stigma of failure associated with resolutions and instead, I set goals for myself - ambitious, yet achievable goals.
Six weeks into 2010 I realized something: I hadn't failed. I was doing it! I was achieving my goals and then some - and I was changing my life for the better. Every time I reached another milestone, whether it was going down a jean size, or just surviving another leg day, I celebrated my success and wondered, "how far can I take this?" (Never did I dream it would take me to the pages of a fitness magazine.)
A year later, I'm still asking that same question. So, with that in mind, I've set new goals for 2011, plans for reaching them and ways to commemorate them. I already feel invigorated by the possibilities that await on the road to achieving them.
3 Goals for 2011:
1. Goal: Learn to run and love it
Achieve it: Find a 5k training schedule online and work it into my regular training routine, starting on the treadmill until it warms up outside!
Celebrate it: By signing up for a 5k charity run in the spring
2. Goal: Do 20 push ups- like a man
Achieve it: Start small, incorporating 3 sets, 3 times a week into my training, increasing reps when I'm able.
Celebrate it: With a new workout tank top to show off the benefits of my hard work
3. Goal: Lose 1-2 inches off my thighs
Achieve it: Adding a second leg workout to my current routine, four days after the first, using lighter weight, and swapping one treadmill cardio session for the stepmill
Celebrate it: With a new pair of skinny jeans
PS: I love the energy and motivation I feel when I'm working towards a goal and the little successes I get to experience along the way. If one of your resolutions is to stick to your resolutions, maybe this type of plan will work for you. And check out Tosca Reno's recent blog on setting and sticking to your resolutions here: http://eatcleandiet.blogspot.com/2010/12/2011-new-year-new-you-new-years.html
Resolve to change, believe in yourself, and you may surprise yourself with what you're capable of. Good luck!
Friday, January 7, 2011
Back in the swing
Happy Friday, everyone!
Well, I have to pat myself on the back. It's been a bit of a struggle, but I'd say Week One of getting back on track post-holidays has been a success! I've hit the iron everyday so far and worked in a 30-minute cardio session on Monday and Wednesday. I've got a nice long run planned for tomorrow that I can't wait for. As for my diet, I'm scaling back my carbs a bit and piling on the veggies in an attempt to shed a couple of unwanted pounds I got for Christmas. Funny, I don't remember that being on my list!
Already, the regular exercise and balanced, clean meals have me feeling re-energized and anxious to get to the gym each day. So that's where I'm headed now. Here, at Robert Kennedy Publishing, we're spoiled with the luxury of an in-house gym. That means no excuses!
Today, I'll be focusing on one of my favorite body parts to train: Arms! I love the way my biceps pop after a good pump, and knowing that my triceps - an area I've always stressed about - are that much closer to being tighter and toned. After all, tank top season is just around the corner.
As a reward for all my hard work this week, my arms are in for a surprise today. I've decided to mix it up with a new workout I've been meaning to try from our November 2010 issue of Oxygen (the one with the gorgeous and gleaming Tosca Reno on the cover). This routine includes one of my favorite triceps moves, skull crushers, and also one of my favorite lean muscle-building techniques, drop sets. I can almost feel the burn now. I'll let you know how it goes!
But enough about me, I want to hear about your first week of 2011! Are you getting on track or are you struggling to get in the groove? Don't forget: whatever successes you've had so far, big or small, celebrate them! Also, I'm always looking for new ways to train my tris. What are some of your favorite moves?
Well, I have to pat myself on the back. It's been a bit of a struggle, but I'd say Week One of getting back on track post-holidays has been a success! I've hit the iron everyday so far and worked in a 30-minute cardio session on Monday and Wednesday. I've got a nice long run planned for tomorrow that I can't wait for. As for my diet, I'm scaling back my carbs a bit and piling on the veggies in an attempt to shed a couple of unwanted pounds I got for Christmas. Funny, I don't remember that being on my list!
Already, the regular exercise and balanced, clean meals have me feeling re-energized and anxious to get to the gym each day. So that's where I'm headed now. Here, at Robert Kennedy Publishing, we're spoiled with the luxury of an in-house gym. That means no excuses!
Today, I'll be focusing on one of my favorite body parts to train: Arms! I love the way my biceps pop after a good pump, and knowing that my triceps - an area I've always stressed about - are that much closer to being tighter and toned. After all, tank top season is just around the corner.
As a reward for all my hard work this week, my arms are in for a surprise today. I've decided to mix it up with a new workout I've been meaning to try from our November 2010 issue of Oxygen (the one with the gorgeous and gleaming Tosca Reno on the cover). This routine includes one of my favorite triceps moves, skull crushers, and also one of my favorite lean muscle-building techniques, drop sets. I can almost feel the burn now. I'll let you know how it goes!
But enough about me, I want to hear about your first week of 2011! Are you getting on track or are you struggling to get in the groove? Don't forget: whatever successes you've had so far, big or small, celebrate them! Also, I'm always looking for new ways to train my tris. What are some of your favorite moves?
Tuesday, January 4, 2011
It's a new year and a big day!
Happy New Year everyone! I hope you all had a fun and festive holiday season!
Well, at long last, the big day has finally arrived. Despite this being the first morning in a week that I was awake before nine, I bounded out of bed at dawn like it was Christmas morning. Our new Fat Loss special issue hits newsstands today!
I can't think of a better way to kick off 2011. Many people consider the New Year to be a fresh start - an opportunity to wipe the slate clean and begin anew. But for me, this New Year, this issue, are just milestones in my journey to becoming a better me through health and fitness.
I'm so excited to share my personal story with all of you and get some of your feedback. My hopes are that some of you will be able to relate to my struggles and maybe even be inspired by my success. If just one reader out there looked at my before and after photos and believed she can do it too, that would be the greatest reward!
So run out today, grab your issue of Fat Loss and get working towards meeting your goals, keeping your resolutions and making your dreams a reality. Let us know what you think!
Well, at long last, the big day has finally arrived. Despite this being the first morning in a week that I was awake before nine, I bounded out of bed at dawn like it was Christmas morning. Our new Fat Loss special issue hits newsstands today!
I can't think of a better way to kick off 2011. Many people consider the New Year to be a fresh start - an opportunity to wipe the slate clean and begin anew. But for me, this New Year, this issue, are just milestones in my journey to becoming a better me through health and fitness.
I'm so excited to share my personal story with all of you and get some of your feedback. My hopes are that some of you will be able to relate to my struggles and maybe even be inspired by my success. If just one reader out there looked at my before and after photos and believed she can do it too, that would be the greatest reward!
So run out today, grab your issue of Fat Loss and get working towards meeting your goals, keeping your resolutions and making your dreams a reality. Let us know what you think!
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