Wellness Wednesday: Walktober and such!

It's the first day of October, and an awesome Wellness Wedenesday!

Today marks the first day of a new challenge I designed for my clients. In observance of National Walking Month, we're celebrating Walktober! The Challenege will run throughout the entire month and participants can compete as individuals or in pairs. The overall goal is to get everyone moving (mainly walking but any form of activity is fine) for at least 30 minutes each day. 

Those who have a personal device to track their steps are encouraged to do so. While those that do not will use a provided Step Conversion Chart

to convert their physical activity in minute to approximate miles. All participants were provided log sheets to track their activity.

For additional details about National Walking Month, visit www.walktober.org

Now on to me....I've been nursing an injury the last two weeks so my mileage for September wasn't what I expected. With that said, I will not be setting a personal mileage goal for this month. Right now the plan is just to listen to my body, and hopefully this doesn't but a huge damper on me running the Annapolis 10k next month! 

In other news, I had two job interviews since my last post. If all goes well with my physical and background check(not that I am worried) I'll be back to my first love working as a Cardiac Rehab Specialist. 

Here to rocking out the rest of this month!  

#Wellness Wednesday: Today's Workout!

If I do plan out my post ahead of time, I never know what to write about for my weekly Wellness Wednesday. I've thought of a million and one different topics, so I'm just doing to share today's workout. My day started around 5ish, and I completed P90X3's Accelerator. Another great, challenging 30 minute workout. This was my first time completing this video, and I truly enjoyed it. I loved the back and forth mix-up of upright movements followed by plank variations. Workout #2 was a 2 mile run. I started with a 3 minute warm-up and ran 24 minutes straight. I rarely run with music, but today I threw on my BGR! mixtape. My goal was speed today, so I needed something for an extra push. Pace was 13:34, yes that's fast for me. After my run, i wanted to conitue listening to the mixtape so I lifted for 20 minutes followed by 10 minutes of abs & stretching.

Wellness Wednesday: 80/20 Rule?

Welp its hump day, and time for my weekly Wellness Wednesday. I've beeen brainstorming since yesterday about what I was going to write about, and really still do not know. Let me apologize in advance if this post makes absolutely no sense. I'm just going to vent a little, and share what's on my mind. Inspired by a friend's facebook post, along with the recent Dr. Oz debale really has this mind of mine ticking. As we all know there is a ton of information out there regarding weight loss. Most of which is myths, and people just simply putting it out there because of monetary gains. Sad, right? As a health/fitness professional is upsetting,and often times makes my job diffiult because everyone wants that "quick fix." These potions, pills, and creams make claims that are nine out of ten times just down right WRONG! No one wants to work hard anymore, yet everyone wants results yesterday. In the latest "claim to fitness shame" scam reknown Dr. Oz has admitted publicly that many of the products he advertisies do not have any proven scitentific backing. Translation this man has been marketing products that he knew would not help people, all for money. I don't want to spend a whole lot of time discussing him, but goole it and do your own research. This is one of many example of why I follow and educate my clients on the 80/20 rule. What do I mean? 80% of the time focus on the good, 20% of the time focus on the not so good. For me that mean, most days of the week I workout, eat healthy, get a good night's rest and on occassions I'll indulge in some not so healthy behaviors. I think those who say I'm giving up this or cutting that are only setting themselves up for failure. Why limit or restrict ourselves? If I want a hamburger, I'm going to have a hamburger. That doesn't mean I'm driving thru every fast food franchise seven days a week. If I'm having a bad day and don't feel like working out, I don't work out. One bad meal or skipped workout will not ultimately make or break my progress; however, four or five will do. The 80/20 rule is all about moderation and living life to the fullest. If you've visited my page before, you know I'm a wife, mother, and personal trainer. I'm also 20 pounds overweight, but I don't make any excuses. The weight that I haven't loss yet isn't a result of two pregnancies in eighteen months, but it is a result of overeating and lack of physical activity. With the 80/20 rule, I'm probably more healthier now than I was five years ago wearing a size 0. Yes, I was active but I ate like crap. Instead of spending my time and money purchasing these products that claim you'll drop 25 pounds in 25 days, I spend my time and money purchasing real food. I'm making progress, not striving for perfection. What are your thoughts on the 80/20 rule?

My Aha Moment!

As a newly proud Sweat Pink Ambassador (SPA) today I'm sharing my aha moment! Coincidently it's also #testimonytuesday in the social medial world, so the timing couldn't be anymore perfect.

All of my life I've always been petite. On a good day (that usually means with heels) I'm 5'1, and have always held a small frame. I maintained a decent level of physical fitness through at-home workouts, biking, and keeping active with family and friends. Not really having a care in the world about my weight because I was a size 0-2, I pretty much ate what I wanted when I wanted it. Fast forwarding to college, I survived without gaining the freshman 15. Once again I was fairly active; as a Exercise Science I lived in the gym so working out was never an issue. Yet, still I ate as I pleased.

(September 2004 120's)

When my now husband then boyfriend and I started dating in October 2004, the pounds slowly packed on because we did a lot of "wining & dining". I think during our first year together I put on 10-15 lbs, and had moved up to a size 3/4. Still petite by most people's standards, it was also the first time I became conscious of my weight/ size. I made a commitment to drop the weight before my senior graduation, and I did. My girlfriends still tease me about us roaming the aisles of Old Navy in search of the perfect after party outfit, and here I was getting a size 0 pants.

Fast forward to April 2010 when I became a mother & wife. I gained 40 pounds during my first pregnancy. I was a newlywed, mother, and manager of a corporate fitness center. I don't recall my exact weight, but it was somewhere in the low 170's. As a fitness manager, I also taught 3-5 group fitness classes a week, and was a personal trainer so I expected my pregnancy weight to just drop it self. Little did I know, that it would take some work, and I probably would need to change my eating habits.

About eighteen months later (December 2011) we welcomed baby number two into the family. My husband and I had some tough choices to make, and that meant me becoming a stay-at-home mom to two children underage two. During my second pregnancy I gained around 25-30 pounds, and I hate to sound like a broke record, but I still ate whatever I wanted when I wanted. In my mind, I was still that little petite -size 0 wearing, gym going gal I was back in college, and there was no point in me taking nutrition seriously. The pregnancy weight was going to drop itself. Especially since I was nursing, I'd be back to "old" self in a few months!!

(January 2012 about 4 weeks post baby #2)

I remember my six week postpartum check-up and the medical assistant congratulating me on my weight loss. When she called out my number I nearly pooped my pants. I still don't remember the exact number, but it was 180-something. That there was my aha moment! That's is all I remember the entire time I spent waiting to be seen my by doctor. In less than two years, I had put on about 60-65 pounds. 

Here's another aha moment pic of me in my 180's after having my second child in eighteen months. Can't begin to explain the varying emotions I experienced going from a single, petite, size 0 wearing, gym going, personal trainer turned fitness instructor turned gym manger to a married, obese, size 14 wearing, couch sitting, stay-at-home mom! To sum it up: DEPRESSED!

I'm not where I want to be or where I used to be, but I'm continuously striving for progress not perfection! 

Today I'm a happily married wife and mother of two (ages 4 & 2). I returned to the fitness industry and work part-time as a personal trainer. I've developed a newfound love for running & blogging, and of course am very honored to be part of the Sweat Pink Fit Approach community. 

Now off to swap out some laces!!! 

June Goals

Alright it's the start of a new month! May was a really good month for me, and I'm hoping to have bigger & better results in June!

May Recap: 

The month of May was record breaking for me! I ended the month with over 50 miles; the most miles I've ever logged since I started my running journey in October 2012. As you can tell I'm super excited. My original goal was to complete 60 miles, and I as look back on my history that may have been a little far stretched. Before hitting my 51.64 the most I've ever run was somewhere between 40-45 miles. I normally only achieve those numbers when I'm training or racing. So having only completed one race last month (Frederick Running Festival 1/2 marathon), I am very proud of myself for keeping up with my miles when I wasn't training for a race. Yes I felt short of my goal, but sometimes you have to take the good with the bad and for that I'm very glad! Progress not perfection is something I always strive for.

Special shout out to Black Girls RUN! DC for keeping me accountable with their May 30-60-90 challenge! Always great networking with like-minded folks.

June Goals: 

Moving on to June, here are my goals for their month! Overall I plan is to maintain my current level of activity (4-5 workouts a week), and clean up my eating.

• My weight goal is to reach 160. At my last weigh-in I was 166, so that's about 1.5 pounds per week. 

• My monthly mileage goal is to 30. I'm not racing this month, and there's no since in setting the bar too high when it's the summer. I respect those that can train/race all year long, but June-August is my time to enjoy with family & friends.

• My nutrition goal is to eat clean 80% of the team. I've been consistently using My Fitness Pal since the start of the year, and will continue to do so. Ideally, I would like to never exceed my calorie intake goal, but the reality of that happening is slim to none. So my plan this month is to track daily, and stick within my calorie six out of seven days a week. 

• My activity goal is to mix things up a bit. Last week I ordered the P90x3, so I'm looking forward to that arriving, and getting started. Since the workouts are marketed as 30 minutes, I hoping to get in at least two 30-minute runs in addition to following the program. 

I could use a little motivation and accountability for meeting these goals, so feel free to comment & leave me some encouragement.

10 Tips for a Happy, Healthy Memorial Day

For many of us, Memorial Day sparks the unofficial start of summer. You’ve weeded your garden, brought out the patio furniture, and rinsed off the deck so before you’re dressed in your best red, white & blue, here are some must have tips for having a happy, healthy Memorial Day just for you!

1. Beat the Heat: Meteorologists are forecasting temps in 80’s with plenty of sunshine in the area, so don’t forget you sunscreen. For added protection, use something with a SPF of at least 30, dress in light, cool colors, throw on a hat or visor, and don’t forget your shades.

2. Portion Control: Let’s be honest who can resist a summer bbq, I sure cannot. Go ahead enjoy yourself, but watch your portions. So you don’t overindulge too much, take a look at everything that’s on the menu or table beforehand. Once you have scoped out the most appetizing dishes, use a smaller plate and take a small spoonful of everything.

3. Keep it Moving: Time and time again, we complain about how this new generation knows nothing about the “great outdoors.” Use this weekend to have some old fashioned fun, and keep everyone moving. Great ideas are volleyball, badminton, or a family walk. If you family is anything like mine, we’re quite competitive. So there’s nothing like a fun game of horse in the driveway, heading to the park for a softball game, or my uncle’s obstacle course where everything from water balloon fights, egg toss, and hopstoch is included.

4. Sip Cautiously: Lemonade, Sangria, soft drinks oh my! Whether you’re enjoying your favorite adult beverage, or keeping it simple with freshly squeezed lemonade don’t forget the H20. It maybe tough to get in your usual 8-10 glasses of water, but that is not an excuse to skip it all together. Make your first beverage choice an iced cold bottle of water. Then continue to sip slowly throughout the day. You’ll stay hydrated and full!

5. Lean & Green: Whether you’re hosting or attending, think lean & green when deciding what to eat. My go to lean meats are always grilled chicken breasts and shrimp. Also to try incorporate something green into every recipe. Adorn burgers with nice crisp lettuce; try a summer chilled string bean salad, add green peppers and broccoli into your pasta salad.

6. Nature’s Skittles: One of my all-time favorite summer recipes is a fresh fruit salad. There’ so many delicious options this time of year. Hit up your local farmer’s market (or grocery store) choose a variety of flavors and colors, and ta-da! It’s usually always a hit for kids and grown-ups a like.

7. Dance Like No One’s Watching: We’ve heard the saying once or twice before, and it’s a great way to set the tone for your gathering, and burn some calories. Crank up the jams and get moving with your guests. Just think of it a large Zumba-thon to your favorite tunes.

8. A Bug’s Life: Pesky mosquitoes can certainly ruin any event. Stay ahead of the game, and be prepared with a natural repellant. Spray on a diluted liquid garlic concentrate or apply vinegar or soybean oil onto your skin to prevent the bugs from biting. There is also a new OFF! Spray that is made naturally with plant-based solutions.

9. Pack Wise: Hitting the road? Pack a small cooler with cold water, fruit, vegetables, and maybe even lean turkey sandwiches. It’s easy on your pockets, and beats the urge of going to a drive-thru or a convenience store.

10. Hostess with the Mostest: Sure hosting can sometime be a pain, but if you’re looking to adopt a healthier lifestyle it may actually work in your favor. Since you can control the menu, you have more insight on what to serve you and your guests. Swap veggies and hummus for chips & dips, turkey, chicken, or salmon patties instead of beef burgers, and don’t forget to grilled up some fresh veggies and even fruit! If you're keen on the whole red, white & blue theme, I love the idea of strawberry, banana, & blueberry fruit skewers.

Best of Health,

LaToya