I recently finished a book called Younger Next Year for Women, by Chris Crowley and Henry S. Lodge, M.D. This book was amazing in it's ability to really drive home the importance of taking care of yourself today to affect the tomorrow, and if you start with anything now, next year your body would be healthier. The biggest take home message that was imbedded in my mind while reading was that consistency is what makes long term changes. It does not state you have to intensely do anything, you don't have to go balls to the walls with every workout, it states that you must make a commitment to yourself to do something almost everyday.
I have been one of these people and I'm sure you might fall into the category as well, where we get motivated, invest in 3 weeks of great training, fall off the wagon for 2, on for 1, off for 3, on again.... you get the drift. The problem with this is that the body starts to reverse it's training effect within 7-10 days without stimulation!! Everytime we get back into our workouts we are technically starting all over again! This doesn't allow our bodies to move forward towards any goal we might achieve. In truth it takes anywhere from 4-6 weeks of consistent training for the body to even begin to respond to the stimulus we put on it.
This week I have had to really remember this valuable point of information. Last Sunday my day and my training was caught off gaurd when I was hit with a migraine. I spent the entire day in bed, unable to move, talk or open my eyes. I thought I was dieing, it sucked so bad!! When Monday rolled around I knew I was set to increase my run by 2 kms from the previous week, so feeling weak, shaky and still slightly achy I set out to train. It was hard. My legs were heavy, my breath was harder to catch and my head ached slightly by the end.... but I did it. I knew that in order to continue with my half marathon training, my 3 planned workouts this week were important. It took me 44 mins to complete the 7.23 kms but I was happy I did it (not during, just after!). Wednesday I hit the pavement to do the same route and feeling better I was able to complete the same distance in 36 mins... a 6 minute difference... I felt awesome!!!
Every time I worked out and ran this week the mantra "it's not about intensity, it's about consistency" played in my head. There are going to be days, weeks or moments in our lives that are going to try to drag us away from our goals. It is so important that no matter the circumstances, we make ourselves a priority. Even if you can get in only half of your workout, it matters. Make consistency your word of the day. Say it over and over until it is imprinted into your mind. Now it's time to take action. Begin today, see what next year feels like, younger, fitter and healthier!!!
Friday, February 10, 2012
Sunday, January 29, 2012
Abs are made in the kitchen
Week one of training is complete!! Todays run was the toughest as I was out late last night, I had a great time, danced for hours, but didn't get alot of sleep. My motto is, if I have fun, it doesn't stop any of my plans the next day! Tired, groggy and on little sleep I put my shoes on and headed out the door. After days of overcast weather, having the sun beating down on me gave me a renewed sense of excitment and motivation.
I was scrolling through facebook the other day and one of my friends had a picture of the inside of their fridge, where in organized containers they had the next few days of food all sorted out. Underneath she wrote, abs are made in the kitchen. The statement has been ringing in my head for a week now. When we think about food it inspires different thoughts for diffferent people. Not everyone is looking to have a six pack ab set, so why would what I'm talking about matter? The fact is that 80% of our results in any fitness goal comes from what we eat, that's a staggering percent. I am not perfect, I enjoy ALL food, I cheat like everyone else. My best advice is plan. It takes two minutes to write out what you are going to eat for dinner in a week. Get the family involved if you have kids or plan your dinners around the leftovers you can use for lunches the next day. My schedule is all over the place, I work most nights through dinner, so I need to think of things I can cook mid day that I will be able to warm up after work and the kids can heat up and eat after school. I am learning that in order to have the energy to attack each day with as much passion as I can, that what I eat directly affects that. Planning is empowering, when you take control of what you are eating you are telling yourself and your body that you are worth it. Two minutes of planning is equal to a week of feeling healthy, happy and successful.
I was scrolling through facebook the other day and one of my friends had a picture of the inside of their fridge, where in organized containers they had the next few days of food all sorted out. Underneath she wrote, abs are made in the kitchen. The statement has been ringing in my head for a week now. When we think about food it inspires different thoughts for diffferent people. Not everyone is looking to have a six pack ab set, so why would what I'm talking about matter? The fact is that 80% of our results in any fitness goal comes from what we eat, that's a staggering percent. I am not perfect, I enjoy ALL food, I cheat like everyone else. My best advice is plan. It takes two minutes to write out what you are going to eat for dinner in a week. Get the family involved if you have kids or plan your dinners around the leftovers you can use for lunches the next day. My schedule is all over the place, I work most nights through dinner, so I need to think of things I can cook mid day that I will be able to warm up after work and the kids can heat up and eat after school. I am learning that in order to have the energy to attack each day with as much passion as I can, that what I eat directly affects that. Planning is empowering, when you take control of what you are eating you are telling yourself and your body that you are worth it. Two minutes of planning is equal to a week of feeling healthy, happy and successful.
Thursday, January 26, 2012
NO EXCUSES!!!
Biggest Loser has it right this year... no excuses is their theme and rightfully so. I have been a trainer for 6 years and have heard every excuse in the book and it is starting to piss me off!!! In all honesty, it isn't only about training that I feel this way, there has to be a fight for what you want, in work, in relationships and especially in your fitness goals.
I have decided to run a half marathon this June, scary as all heck to me since I have never exceeded more than 7 kms at one time, I don't have ANY winter running gear, I am a single Mom with 2 kids and 3 jobs. Do the math... it seems a little daunting. BUT, here's the thing... I have always wanted to have the satisfaction of saying that I ran a half marathon. I want to set out to do something, put together an action plan and have the feeling of success and elation when I have completed it.
My plan is to blog my adventure to my race date, June 3 2012. I will be running the Women's Half Marathon in Niagara Falls, Ontario. I have only done one race in my life which was the Warrior Dash (that's a whole other story!!), a 5 km run with obstacles, so I don't have a lot of experience in long distance running. I'm nervous, excited, apprehensive, but mostly motivated to set out to do something that will have a major effect on how I view my training and myself. I will make no excuses of time, weather, clothing or nutrition. If I fall down on the slippery road or sidewalk in my running shoes, I will pick myself up and keep going. THIS IS MY YEAR... THIS IS MY RACE!!
I have decided to run a half marathon this June, scary as all heck to me since I have never exceeded more than 7 kms at one time, I don't have ANY winter running gear, I am a single Mom with 2 kids and 3 jobs. Do the math... it seems a little daunting. BUT, here's the thing... I have always wanted to have the satisfaction of saying that I ran a half marathon. I want to set out to do something, put together an action plan and have the feeling of success and elation when I have completed it.
My plan is to blog my adventure to my race date, June 3 2012. I will be running the Women's Half Marathon in Niagara Falls, Ontario. I have only done one race in my life which was the Warrior Dash (that's a whole other story!!), a 5 km run with obstacles, so I don't have a lot of experience in long distance running. I'm nervous, excited, apprehensive, but mostly motivated to set out to do something that will have a major effect on how I view my training and myself. I will make no excuses of time, weather, clothing or nutrition. If I fall down on the slippery road or sidewalk in my running shoes, I will pick myself up and keep going. THIS IS MY YEAR... THIS IS MY RACE!!
Thursday, October 6, 2011
A Surprising Run
Last night was an emotionally draining night. We all have them. Between fighting with my teenage son and feeling like I'm getting no where with someone I care deeply for... I felt utterly drained today. It was as if I was in a bubble. Nothing seemed to be able to break through the sad, grumpy feeling I was having as I trudged through my morning. Now, if you know me, you know that I will fight this terrible feeling with all I have. I attack it with as much gusto as my mind and body allows, so with my ever fighting mentality I thought the sun and a quick run might break my haze.
I planned my route in my head and set out. It was if my legs were ladden with lead but I knew that it was exactly what I needed to clear my heart and my mind. I had to have many pep talks as I placed one foot in front of the other. "You can do it", "Just run to that spot and you can walk if you want" (I know I will always keep running once I get there but the permission is nice!) and "You are accomplishing your cardio goal" kept me motivated as I conitinued on.
Now comes my favourite part. As I was running down the last couple side streets I see a grey truck stop and move forward, then stop and move again. I figured they were looking for a house and were lost. I turned the corner... it's the last street I have to run. My stomach is feeling sick, I have pushed myself to my own personal limits and I know it. The truck stops in front of me and backs up... I get a little nervous thinking I was spent and if they tried something I would have nothing left to give to save myself. My body is exhausted but I still thought they were lost and if they needed directions I would help. The man rolls down the window and asks me this... "were you running down Ontario and Linwell?". I was surprised that that was his question but I said yes. He then told me that him and his friend had been arguing over if it was me and that he had to tell me that I was impressively fast since they only stopped to have a small bite to eat and I had made it as far as I had.
My mood changed in that moment!!
I planned my route in my head and set out. It was if my legs were ladden with lead but I knew that it was exactly what I needed to clear my heart and my mind. I had to have many pep talks as I placed one foot in front of the other. "You can do it", "Just run to that spot and you can walk if you want" (I know I will always keep running once I get there but the permission is nice!) and "You are accomplishing your cardio goal" kept me motivated as I conitinued on.
Now comes my favourite part. As I was running down the last couple side streets I see a grey truck stop and move forward, then stop and move again. I figured they were looking for a house and were lost. I turned the corner... it's the last street I have to run. My stomach is feeling sick, I have pushed myself to my own personal limits and I know it. The truck stops in front of me and backs up... I get a little nervous thinking I was spent and if they tried something I would have nothing left to give to save myself. My body is exhausted but I still thought they were lost and if they needed directions I would help. The man rolls down the window and asks me this... "were you running down Ontario and Linwell?". I was surprised that that was his question but I said yes. He then told me that him and his friend had been arguing over if it was me and that he had to tell me that I was impressively fast since they only stopped to have a small bite to eat and I had made it as far as I had.
My mood changed in that moment!!
Monday, October 3, 2011
Back to Basics
I ran a talk yesterday for a few ladies from the Running Room and it brought me back to what the very beginning of nutrition basics are. We all have the understanding of the rights and wrongs of eating but we find ourselves making excuses for why it's ok if we have the chips, or the cookie, or the wine. One of my favourite quotes I have come across is "we eat to live, not live to eat". To me this means that everything I put in my mouth should on some level do something to make my day better. Will it give me energy, repair or rebuild my muscle, provide me with essential vitamins and minerals that my body doesn't make? Think about how you feel when you eat a bunch of junk food in a day that the body can't use... note how sluggish and fatigued you are and how heavy your body seems. Try a few days of eating only things that you know your body can use. I gaurantee that you will feel infused with energy and your body will feel tighter.
Nutrition Tips to make these few days really work for you:
We are as woman supposed to eat 7-8 servings of fruit and vegetables a day, for men it is 8-10. I believe that the best way to achieve this number is to make sure that every time you eat (hopefully 4-5 times in a day), that you consume at least one vibrantly coloured fruit or vegetable.
WATER!!! Women need 1.9 and men need almost 3 litres of water a day. If you have a hard time getting it in cut a lemon, lime or other citrus fruit into 6-8 slices. Place one slice in a glass of water as the day progresses. It is an easy way to count how much water you have drank by how many slices you have used and will also help you achieve one of your fruit servings for that day with the bonus of vitmain C from the citrus fruit (tis the season)!!
The last focus for this post is if you are currently eating anything that is white. White bread, pasta or rice... make the switch. The body responds very quickly with white products to eliminate the sugars that these foods put into your blood stream causing you to crash and feel tired. Whole grain options are packed with fiber which allows the body to respond slower and keeps you feeling energized and full. A huge benefit!! I understand that the food does not taste the same but you only get one chance to live in the body you have and you might as well fuel it with the best option for maximum energy and longevity.
I ask you to implement these for a few days and really concentrate on what your body is telling you. Give yourself the chance to feel less bloated and more energized... I bet you will like it !!
Nutrition Tips to make these few days really work for you:
We are as woman supposed to eat 7-8 servings of fruit and vegetables a day, for men it is 8-10. I believe that the best way to achieve this number is to make sure that every time you eat (hopefully 4-5 times in a day), that you consume at least one vibrantly coloured fruit or vegetable.
WATER!!! Women need 1.9 and men need almost 3 litres of water a day. If you have a hard time getting it in cut a lemon, lime or other citrus fruit into 6-8 slices. Place one slice in a glass of water as the day progresses. It is an easy way to count how much water you have drank by how many slices you have used and will also help you achieve one of your fruit servings for that day with the bonus of vitmain C from the citrus fruit (tis the season)!!
The last focus for this post is if you are currently eating anything that is white. White bread, pasta or rice... make the switch. The body responds very quickly with white products to eliminate the sugars that these foods put into your blood stream causing you to crash and feel tired. Whole grain options are packed with fiber which allows the body to respond slower and keeps you feeling energized and full. A huge benefit!! I understand that the food does not taste the same but you only get one chance to live in the body you have and you might as well fuel it with the best option for maximum energy and longevity.
I ask you to implement these for a few days and really concentrate on what your body is telling you. Give yourself the chance to feel less bloated and more energized... I bet you will like it !!
Thursday, September 29, 2011
In the Beginning
I have been planning on creating an outlet for all the facts and information that I keep in my mind on fitness and nutrition for a very long time. I am excited to bring forth all this in only a way that I can, with as much flair and Tamara that this blog can hold!! Those that know me, know that I have a unique way of simplifying even the most overwhelming concepts in fitness. Those that don't are in for a treat (or a ride) depending on how you look at it. In this initial blog I want to ask the question "how do you start"? It doesn't matter if it is changing what you eat for breakfast, trying to walk everyday after supper or creating a blog... what steps does it take to create the change you desire? Here is one of my favourite words as a trainer and in my life. GOALS. What is your goal for breakfast, walking, blogging? I have been in this business a long time and if there is one thing I have learned it is to be realistic to yourself and what you are honestly capable of doing. In my opinion you start with what you know you can realsitically live up to. Eat breakfast Monday-Friday, Walk 3 times in a week, Blog every Sunday... etc. If you start with a goal that is manageable and achieveable you will give yourself the opportunity to celebrate your successes every week. Life is about celebrating every small step we take, not about punishing ourselves for what we didn't do. If you don't get where you want in the first week, dust yourself of and try again!! We all deserve the best so "start" by giving yourself permission to succeed. In the beginning of my blogging I want to give us all the freedom to "start" something great and consistently celebrate ourselves! Welcome to Tamara'isms!!
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