Get Fit And Stay Fit

 

Are you struggling with your fitness routine? Or maybe you've never had a fitness routine? Well, it is time to get fit and stay fit for life! Working out needs to be a regular part of your life, not a chore, but a blessing. I look at fitness just as that, a blessing! There are those out there who cannot exercise due to medical issues or unfortunate accidents, but I can. I can move, I am pain free, and I am able to push my body everyday, so I will!

What keeps me motivated is my health, my love for outdoor actives, and the desire to grow old in the best shape I can. I do not want to be old and stuck at home. I want to hike, bike, play, even when I am in my seventies! I want to chase my grand kids, I want to travel with my husband, and I want to have unlimited amounts of energy....I want to stay fit for life!

You have to accept fitness as a permanent part of life. It is not something you do to lose a few pounds, it is something you do to maintain optimal health. Without it, you are doing great harm to your body. Where do you begin? Here are some tips to Get Fit And Stay Fit!

1. Make a workout schedule and stick to it as much as possible. This is so important! We make time for our favorite shows, girls nights out, and monthly hair appointments, so we need to do the same for fitness. Try to start with a three day plan like Monday, Wednesday, and Friday. Pencil yourself in, and workout 1 hour on each of those days! Do NOT cancel these appointments! They are more important than hair appointments, lol!

2. Take classes or join a gym! Gym memberships are more affordable than ever, and classes are now available pretty much every day of the week, morning and evening! Taking part in a gym community is awesome motivation! Being around others who have similar health goals is very motivating. It is also a great way to make some new friends and maybe a new workout partner!

3. Variety is really the spice of life! Don't get stuck in a rut, try new work outs, switch it up, and keep it fresh! There are so many ways to get fit; weight training, HIIT, Tabata, Insanity, running, walking, swimming, Zumba, Hooping, etc., etc.! If you keep your workouts fresh and fun, you will never get bored!! Don't focus on only one thing like running, try running once a week, and the other 2 days focus of weight training, or a fitness class. This will not only keep you from dreading the same old routine, but will help you get in even better shape!

4. Don't focus on weight loss or your size! Just have fun!!! The more you focus on your weight, the harder it becomes to lose it, and the more you will dislike exercise! Focus on having fun! Watch your fitness level improve, compete with yourself and see how much faster you can get, or how much heavier you can lift! If you have weight to lose, it will come off eventually, just don't focus on it!!

5. Get outdoors as much as possible!! Being active outside may not feel like traditional exercise, but it is even better! Not only are you burning hundreds of calories, but you are also breathing in fresh air, and soaking up some vitamin D. There are many ways to stay active in every season. Winter is great for skiing, snowshoeing, winter hiking, or just walking. Spring is perfect to start jogging! The weather is a bit warmer and the ice has melted off the roads. If running isn't your thing, check out some hiking trails, or maybe Spring skiing!! Summer brings hot temps and the open water! Swimming is such great exercise! Hit the lakes, rivers, and oceans and get in the water! And there is always yard work to be done, rake leaves, mow the lawn, get in the garden, and get busy!

6. Hire a personal trainer! Many think this is so expensive, but honestly, it is so affordable these days! Trainings will vary anywhere from $30 to $50 an hour! If you see a trainer once a week, they will help design a workout for you, that suits your goals and needs. Trainers will also push you harder and help keep you focused. There is no quitting with a trainer, lol! They will keep workouts interesting, fun, and fresh, all you have to do is show up!

There is no reason a fitness routine cannot be a lifelong commitment! If you want a future with great health, then get moving!! A body in motion stays in motion! Learn to LOVE working out, try new things, make friends at the gym, find a support system and just do it!! You won't regret it!

 

My food & workout journal!

Many people ask me what my day is like. What I eat, what I do for exercise, and if I snack in between meals. For the most part my food intake is very similar day to day. I really love to eat simple meals, I could eat pretty much the same foods everyday and never get board. I drink water all day long!!! If I am hungry, I will eat. I never deprive myself food!  As far as exercise goes, it does depend on my teaching schedule and the weather. If it is nice outside, I prefer to go running, walking, hiking, or recently, cross country skiing, but I exercise indoors as well.
Here is a typical day~

Wake up around 5:30 or 6am
Water or orange juice, followed by hot tea, decaf, herbal
I have my first mono meal around 8am, I like to have a whole melon!

I eat a second mono meal or salad around 11:30 or noon. A mango meal like this is about 4 or 5 mangoes!

Between noon and dinner I snack on raisins or dates, and more fruit. This is a whole pineapple and I usually eat about a cup or 2 of raisins.

Dinner is sometime between 5:30 and 6:30pm depending on my work schedule. It is always some sort of salad, raw dinner, or low fat vegan cooked dinner. Salad is HUGE, I eat out of a serving bowl, not even kidding. It contains about 2 or 3 hearts of romaine or an entire head of iceberg.

 For my weekly workouts, I do 100 squats and crunches daily, if I miss a day, I will do 200 the next day. I spin in class twice a week, I do some kind of walking or outdoor activity twice a week, teach bootcamp once a week, and do a workout at home once a week. To make it easier, this is how it breaks down daily:

Monday: rest day, squats and crunches

Tuesday: squats and crunches, sometimes leg day at the gym (45 minutes)

Wednesday: ride my bike for 90 minutes or do body weight workout, then go walking or hiking for about 2 hours, squats & crunches

Thursday: spinning class for 45 mins, bootcamp for 1 hour, squats & crunches

Friday: spinning class for 1 hour, squats & crunches

Saturday: walking outside, or rest day if weather is bad, but still do squats & crunches

Sunday: rest day, squats & crunches

Vegan Pizza!!!!

We all love pizza! For most people it is the typical cheesy, greasy, pizza from the local pizza shack, but it doesn't have to be! Pizza is the easiest to veganize and make healthy! Pizza dough should always be vegan, really, it has such basic ingredients: flour, yeast, water and salt...but always ask because it seems like dairy or egg has been added without any need.

What makes pizza so wonderful is the perfect combination of  a crunchy crust, the blend of warm sauce and a huge variety of toppings. It is more than just cheese, it can be any flavor you desire!

Here are some of my favorite vegan pizzas:

Hummus Green Pizza:
-Preheat oven to 400
- one vegan pizza dough (I purchase mine premade from the local store)
- 1 container of garlic hummus
- 1 cup fresh baby spinach
- 1 cup chopped broccoli
- 1/2 cup chopped sweet onion
- 1 cup sliced mushrooms
- seasonings: black pepper, garlic powder, and dried basil
- roll out dough in either square or round pizza form, depending on your preference. Spread a thin layer of hummus on top of the dough. Next, layer with baby spinach, followed by mushrooms, broccoli, and sweet onions. Season basil, black pepper, and garlic powder. Bake at 400 until veggies are soft and crust is golden.

Mexican Pizza:

- preheat oven to 400
- one pizza dough
- 1/2 cup black beans
- 1/2 cup salsa
- 1/2 cup chopped red peppers
- 1/4 cup red onion
- 1/4 cup corn
- 1/4 cup pizza sauce
- cilantro
- green onion
- 1/2 avocado
-roll out pizza dough, place a thin layer of pizza sauce on top. place, black beans, red peppers, red onion, corn, and top with salsa. sprinkle with fresh cilantro, green onion, and chopped avocado. Bake until crust is golden brown! So amazing!!!

Salad Pizza:

This is buy far my favorite!!!
- preheat oven to 400
- pizza dough
- salad veggies of your choice
- 1/2 lime
- seasonings
- pizza sauce
Roll out dough and top with pizza sauce. Place in oven and bake until the crust is ready. Remove from oven and top with salad veggies! I use shredded lettuce, tomatoes, corn, onions, cucumber, etc. Season with herbs/spices, and squeeze lime juice on top!! Enjoy!

Potato Pizza:

-Preheat oven to 375
- pizza dough
- 2 large potatoes
-1 onion
- garlic hummus
- mushrooms (optional)
Roll out dough, top with garlic hummus. In a non stick pan, saute onions and sliced mushrooms, then place them on top of the pizza. Using a mandolin, slice potatoes very thin. Layer the potatoes on the onion/mushroom mix. Season with paprika, garlic powder, onion powder, and black pepper. Bake until potatoes are cooked. Garnish with fresh parsley if you wish!






Artichoke Hummus Pizza:

-Preheat oven to 400
-Pizza dough
- 2 plum tomatoes
- one green pepper
- 1 can artichoke hearts
- onion
- artichoke/spinach hummus
Roll out the dough, top with hummus, fresh sliced tomatoes, chopped artichoke hearts, green pepper, and chopped onion. Season with black pepper and garlic powder. Bake until crust is golden!

Pizza is so much fun to make, and it is easy to get creative! I have used numerous different veggie combinations and they always taste great! If you can make your own dough, that is even better, if you need GF dough, just shop around and check the ingredients and make sure it is still vegan. So next time you are looking for a quick family friendly dinner, try a vegan pizza! You will not be disappointed!

A year in review with Liz! Over 40lbs lost!!

 Last year I interviewed Liz as she embarked on a major lifestyle overhaul! Liz was on a quest to not only change her life, but also shed some unwanted weight. Her journey is a huge inspiration as she lost 40lbs and continues to work on making this lifestyle work for her! Read her original story here!!

Here is an update! This was a picture from her wedding in 2012, and an updated picture in her BIKINI!!! 

How long have you been on this weight loss & health journey?
I started my lifestyle on March 11, 2013, where I lost 40lbs in 3 months. I was so happy and felt amazing! I lost track a little bit when we moved across country in July, because I was stressed and food has always been my crutch. I kept all weight off that I had lost previously, but my eating habits had changed since getting a new job and felt myself unhappy with what I was putting into my body. I encouraged myself to get back on track in December and have lost 4 pounds since then.
Besides weight loss, what changes have you noticed?
More energy, happier outlook on life, a new found confidence. I have always been self-conscience of my weight, and related it to depression issues in the past. I no longer feel depressed, I no longer have anxiety attacks like I used to, and sleep well through the night.
What have you enjoyed most about this lifestyle?
Talking to other women about it. I have had a lot of people ask me how I did it, and what am I eating, and have a lot of questions. When I first started, in 2013, I really didn’t have all the answers because the research I had done was minimal. I’ve made it a point to research more and to really devote time to understanding why I am doing this and how it is going to benefit me in the long run!
What have you enjoyed the least?
Minimal options when going out to eat. My husband and I love to go out to eat. I really don’t like cooking and he’s a chef, by trade, so we don’t spend too much time in the kitchen if we don’t have to. But, the flipside of this is that it has brought me out of my comfort zone to cook more at home and get creative!
Is it hard sharing your meal times with non vegans at home?
Outside of the home, the biggest question I get from people when they know they are going to be cooking for us, or taking us out to dinner is: “What can you eat?”… I try to avoid this question and typically answer, “Do not make anything special for me. I know what I can and cannot have, I’m sure there will be something for me..” As far as in the home, I try to make meals that are based around what we all like. I have made some great connections on Facebook and Pinterest with blogs and recipes that will suit everyone. I typically make meals that have big sides and salads, and minimize the amount of meat intake the rest of the family has.
Have you found it difficult to stay vegan?
Yes; mostly because I wanted to eat all the things the rest of the family was having. But I needed to make a conscience choice to say, “This is what I am having. And the rest of the family is going to eat this to. You can still have the things you like, but how about these options as well?” I am the only person out of my group of friends and my family that has adopted this lifestyle. However, I know how these particular foods make me feel as opposed to others, and I don’t want to risk feeling crappy anymore.
What are your favorite vegan foods?
Roasted Chick Peas, Kale Chips, Stuffed avocados, Portobello mushrooms, Tofu and homemade veggie burgers!
Where do you see yourself down the road in terms of diet?
There is really no going back now. I have made a conscience decision that I need to do this for my well-being and I am much happier! My new goal is to get the rest of the family on board! I have introduced some new things, like ‘Meatless Monday’ and my kids love to tell me when they see something that is gluten-free, as well as educating myself more on this lifestyle. This lifestyle is truly not a burden, but a change that has positive, lasting effects. 

Naturally Vegan Food & Fitness Guidelines

These guidelines are designed for those looking to thrive on a high calorie, vegan diet. 

Food

Raw 60-100%

Cooked 0-40%

Fruit 70%

Veggies 30%

80% carbohydrates 10% protein 10% fat

No alcohol, no added oils, no added sugar, no added salt

Eat nut & seeds sparingly

Avoid processed foods as much as possible

Drink water before every meal and throughout the day

Calorie intake for women 2000+

For Men 2500+

Calorie intake may vary on a daily basis, this is just a guideline. On more active days one should consume more calories. 

Fruit should ALWAYS be ripe, eaten mono style, or combined properly with another fruit.

Cooked low fat vegan food should be salt free, oil free, and kept simple for best digestion.

Acid/Alkaline Balance of 80/20 is optimal.

 

Fitness

Exercise should be preformed 3-5 days a week. This should be moderate to intense.

Low intensity daily activity is recommended...daily :)

It is very important to cross train and keep the body moving in many different ways. Everything from cycling to running, walking, weight lifting, body weight exercises, to yoga, dance, or other low impact exercises. This will prevent and reduce injuries and long term wear and tear on the body. I do not recommend high intensity training for EVERY workout, 3 per week is plenty, nor do I recommend competitive fitness training. Fitness must always be for benefit of your health.

Example 

This is what an average day of mine looks like. 

Breakfast- large jar of water, followed by a cup of herbal decaf tea

1 large fruit mono meal 600-800+ calories, or 2 small mono meals about an hour or 2 apart.

Lunch- Another large fruit mono meal, or a small fruit meal followed by a large salad, 600+ calories

Dinner- small fruit meal, maybe 200 calories followed by either a cooked vegan meal or large raw dinner. Calories for dinner vary depending on what I eat and if it is raw or cooked. I do not restrict my calories though, I eat until I feel satiated. 

Daily exercise is usually about an hour. I cycle, run, walk, and do weight/resistance training! Three days a week I do a higher intensity workout, and the other days is light cardio! 

Coffee Cup Of Emotions

Coffee has been my go to drink since I was about 20, it has watched me grow up and it has grown with me. I started my coffee drinking, like, most young people, which involved loads of sugar and cream, it was really more like a sweet treat! As I got older I ditched the sugar, and was using just a drop of cream. It was a more 'mature' cup, and eventually I was drinking it black or with a drop of almond milk. Every now and then a latte was a treat!

Though my wonderful cup of coffee had been there for me through the years, from helping me wake up in the morning to getting me through the 3 o'clock lull in my day. It was there for me when I was broke and needed cheap energy! I spent many lunches at the coffee truck with only three dollars for coffee and a dry bagel! But I have grown and changed, and no longer require the security of my coffee cup. It was time to move on.

As my diet developed in to a more raw and natural lifestyle, my taste took a drastic hit. One of the first things I noticed, my taste for coffee was no longer the same. I tried to get through each cup, as I was so accustom to each morning, and found myself leaving half the cup behind, though I was not ready to give up. Coffee had been such a huge part of my life, it represented many long talks with girlfriends, quite mornings with my husband, and my faithful drink on my way to work. So I continued to drink it.

A year and a half into my new lifestyle I was finally ready to quit. I soon realized my attachment to coffee was purely an emotional one. I had lost the taste for it long ago, but I just wasn't mentally prepared to let go. How would this change my morning routine? What about coffee dates with friends? What if I needed it? All these questions would pop into my head each time I was contemplating the idea of quitting. This time I finally had all the answers ready.

Coffee dates can still happen, there are always teas,  smoothies, or juices I can have while I socialize with friends. My morning routine can be a glass of lemon water or orange juice, and my drive to work can include a yummy herbal tea! I no longer felt attached to coffee, I no longer needed to drink something I just didn't enjoy anymore. So I quit. Just like that.

I was lucky not to experience ANY withdrawal symptoms like many people do. It was actually easy. I just quit...just like that. Looking back, I see how our emotions are tied to what we eat. It makes me understand the struggles some people have with changing their diet, but I am proof that it can be done. As we clean up our diets, eat natural food, eat food from the earth, our taste will begin to slowly reject food which it has no need for, then it is up to us to let go of those emotions.